Lub neej muaj ntshav qab zib ntawm yam thib ib thiab thib ob yuav tsum kom tus neeg mob ua raws ntau txoj cai uas tiv thaiv kev dhia hauv ntshav qab zib. Nws yog ib qho tsim nyog yuav tsum tau koom nrog kev kho mob lub cev txhua hnub, uas txwv tsis pub hnyav, uas cov neeg mob ntshav qab zib tau raug vim los ntawm kev mob plab zom mov, kuj tseem yuav pab ua kom lub cev nqus tau cov piam thaj.
Tus yuam sij rau kev noj qab haus huv thiab kev tswj hwm ntawm txhua qhov ntsuas yog kev noj haus kom zoo, uas yuav tsum tau muab xam raws li glycemic index ntawm cov khoom lag luam thiab cov cai ntawm lawv cov kev kho cua sov.
Tsis yog txhua yam zaub mov muaj peev xwm noj tau nrog ntshav qab zib, txawm tias zaub thiab txiv hmab txiv ntoo, qee yam ntawm lawv tau tso cai, tab sis hauv cov khoom me me. Nrog cov piam thaj siab, koj yuav tsum tsis suav cov zaub mov nrog cov zaub mov carbohydrates tau yooj yim, uas yog, cov uas muaj siab glycemic index. Lawv yuav ua rau mob siab dhia hauv cov ntshav qab zib thiab yog li ua rau hyperglycemia, uas yuav ua rau muaj qhov nce ntxiv ntawm cov tshuaj insulin.
Tias yog vim li cas nws yog ib qho tseem ceeb kom kawm txog cov khoom noj dab tsi tuaj yeem noj nrog kev nce ntxiv hauv cov ntshav qab zib, ib daim ntawv teev uas yuav tham txog hauv qab no, kev kho cua sov yog dab tsi thiab qhov twg, feem ntau hais txog GI.
Glycemic index - nws yog dab tsi
Lub sij hawm glycemic Performance index hais txog tus nqi ntawm kev rhuav tshem ntawm carbohydrates nyob rau hauv cov ntshav thiab lawv cov nyhuv ncaj qha rau cov piam thaj. Thaum cov zaub mov uas muaj glycemic siab (GI) nkag mus rau hauv lub cev, nws pib nce nws cov ntshav qab zib sai, yog li ua rau muaj kev cuam tshuam txog kev noj qab haus huv ntawm cov ntshav qab zib, uas tuaj yeem txhim kho tsuas yog los ntawm kev txhaj ntxiv ntawm cov insulin luv.
Txhawm rau kom cov dej qab zib ib txwm muaj, koj yuav tsum xaiv cov khoom noj uas muaj GI tsawg, qee zaus nrog GI nruab nrab, thiab tsis muaj ib qho dab tsi koj yuav tsum noj cov zaub mov nrog lub siab glycemic index. Tab sis dab tsi ntsuas tau txiav txim siab ib txwm? Hauv qab no yog cov npe ntawm cov kev faib tawm GI:
- Los ntawm 0 txog 50 units - qhov ntsuas qis;
- Txij li 50 txog 70 units - qhov nruab nrab;
- Txij li 70 thiab siab dua, UNIT siab.
Ntxiv rau cov npe, uas suav nrog cov npe ntawm cov khoom tau tso cai, koj yuav tsum coj mus rau hauv tus account cov cai ntawm lawv cov kev kho cua sov. Tseeb, thaum kib lossis ncu nrog qhov sib ntxiv ntawm cov roj zaub ntau, GI ntawm cov khoom lag luam uas tso cai tau nce siab.
Koj tuaj yeem ua cov khoom noj raws li hauv qab no:
- Rwj;
- Hauv microwave;
- Hauv multicooker, hom "quenching";
- Rau ib nkawm niam txiv;
- Stew nrog ib qho me me ntawm cov roj zaub;
- Ci ci.
Tsis txhob kwv yees tias cov zaub mov ntawm cov ntshav qab zib muaj qhov tsis tshua muaj kev xaiv, vim hais tias daim ntawv tso cai muaj suav nrog cov txiv hmab txiv ntoo, zaub thiab tsiaj cov khoom uas yuav tsum muaj nyob hauv cov khoom noj txhua hnub.
Los ntawm cov khoom noj uas tsim nyog koj tuaj yeem ua ntau yam tais diav - zaub nyoos, sab lauj kaub tais diav, zaub txhwb nyhiab, curd soufflé thiab txawm tias khoom qab zib.
Tsiaj cov khoom lag luam
Khoom noj ntawm tsiaj keeb kwm yog qhov tseem ceeb ntawm lub zog rau ib hnub. Qhov no suav nrog cov nqaij, offal, qe, cov khoom noj siv mis thiab qaub-mis.
Thaum noj cov nqaij los ntawm daim ntawv teev tso cai, koj yuav tsum nco ntsoov tshem tawm cov tawv nqaij thiab cov rog ntawm nws, lawv tsis muaj dab tsi pab tau, tsuas yog muaj cov roj cholesterol uas cuam tshuam rau lub cev.
Cov qe hau yog pub rau cov ntshav qab zib hauv ib hom ntawv, GI ntawm yolk yog 50 PIECES, thiab cov protein yog 48 PIECES, qhov muaj cai nyob hauv ib hnub yog ib lub qe. Los ntawm txoj kev, nws muaj cov roj cholesterol ntau. Cov qe yuav siv tau ua zaub mov noj ua haus thiab soufflé curd.
Los ntawm nqaij nws tsim nyog siv ceev xwmphem xaiv rau:
- Nqaij qaib - GI yog 0 PIECES;
- Luav - GI yog 0 PIECES;
- Nqaij qaib siab - GI yog sib npaug rau 35 PIECES;
- Qaib ntxhw - GI yog 0;
- Nqaij nyuj - GI yog 0.
Cov khoom lag luam nrog rau hauv cov ntshav qab zib yuav tsis ua rau nws nce, tab sis theej ntxiv lub cev nrog cov kab tsim nyog uas yuav tsum muaj thiab cov vitamins, yog li, piv txwv li, cov nqaij qaib txiav rau cov ntshav qab zib hom 2 tuaj yeem ua noj.
Khoom noj siv mis thiab mis-mis muaj cov calcium ntau thiab zoo rau lub chaw noj hmo. Ntawm no yog cov npe ntawm lawv:
- Mis nyuj haus - 30 units;
- Cov kua mis tsis muaj qab zib - 35 units;
- Kefir - 15 units;
- Rog-free tsev me cheese - 30 units;
- Mis mis nyuj - 25 ib pawg.
Los ntawm tsev cheese, koj tuaj yeem ua txhua yam khoom qab zib thiab noj lawv rau pluas tshais, ntxiv nrog txiv hmab txiv ntoo. Nov yog ib qho ntawm lawv - koj yuav xav tau 200 grams ntawm tsev nqaij rog uas muaj roj tsawg, ib lub qe, 50 grams ntawm cov roj txiv ntoo qhuav (txiv apricots thiab figs), cinnamon ntawm lub riam, thiab qab zib yog tias xav tau.
Tsev cheese yog tov nrog qe thiab txiv hmab txiv ntoo qhuav, ua ntej-hauv hauv cov dej npau rau 20 feeb. Yeej qhov loj nrog rab ib txog thaum ib homogeneous sib xws yog tau. Tom qab hloov mus rau silicone pwm thiab muab tso rau hauv lub microwave rau 15 feeb. Tom qab lub sijhawm no, hloov cov tiav ntawm curd souffle mus rau ib lub phaj thiab nphoo nrog cov cinnamon.
Hauv qab no yog daim ntawv teev cov khoom noj dab tsi uas tsis tuaj yeem noj hauv qhov khoom noj uas niaj hnub:
- Tsau pawg - 70 PIECES;
- Nqaij nyuj Strogan - 56 PIECES;
- Qaub cream - 56 ntu;
- Butter - 55 Daim duab qauv.
Tsis tas li txwv cov rog rog thiab nqaij - nqaij npuas, nqaij yaj, rog.
Cereals
Nrog rau txhua yam ntshav qab zib, cov neeg mob feem ntau xav paub seb yam zaub mov twg tuaj yeem noj kom tsis txhob nce ntshav qab zib? Hauv qhov no, qhov kev xaiv yog qhov dav heev, txoj cai tseem ceeb tsis yog kom lub caij noj mov nrog zaub mov qab thiab tsis haus mis, vim tias qhov no yuav ua rau muaj kev pheej hmoo ntxiv hauv ntshav cov ntshav qab zib.
Porridge yuav tsum muaj nyob hauv kev noj haus txhua hnub, raws li kev xam - ib qho yuav muaj 4 diav zaub mov nyoos. vim muaj lub siab cov ntsiab lus ntawm fiber, cereals pab txhawb rau lub cev ua haujlwm ntawm txoj hnyuv plab.
Tso cai rau cov zaub mov muaj qhov tsis tshua muaj glycemic Performance index:
- Pob kws nplej - 40 daim duab kos;
- Buckwheat - 50 PIECES;
- Perlovka - 22 units;
- Xim av (xim av) mov - 45 PIECES.
Barley thiab buckwheat muaj cov ntsiab lus tseem ceeb ntawm cov vitamins thiab cov kab tseem ceeb, yog li ob lub lis piam no yuav tsum muaj hauv cov zaub mov ntawm cov neeg mob ntshav qab zib.
Cov Khoom Txwv Siab:
- Mov nplej - 70 DOOG;
- Semolina porridge - 70 THAWJ:
- Oatmeal - 66 daim qauv ntawv.
Nws yog qhov tseem ceeb uas oatmeal, hauv av rau hmoov (oatmeal), muaj qhov tsis tshua muaj glycemic.
Zaub
Kev siv cov zaub yog pub nyob rau hauv cov khoom siv tsis muaj txwv, tau kawg, cov uas muaj nyob rau ntawm daim ntawv. Tab sis muaj qee qhov tsis pub ua haujlwm. Cov piv txwv tiag tiag ntawm no yog carrots. Nws tuaj yeem noj cov zaub nyoos (GI = 35 PIECES), tab sis hauv rhaub nws muaj qhov taw qhia siab dua li qhov nruab nrab (GI = 70 PIECES). Yuav kom txo nws cov ntsuas kub, nws yog ib qhov tsim nyog yuav tsum tau rhaub carrots hauv cov ntawv loj, ua kom huv si nyob rau hauv ib qho kev txwv tsis pub tshaj.
Qos yaj ywm hau tau ib GI ntawm 65 units, thiab cov qos yaj ywm ntawm 90 units, vim lawv tau noj hauv zaub mov, cov ntshav qab zib cov ntshav yuav nce ntxiv. Tab sis yog tias koj tseem tsis tuaj yeem tiv thaiv kom tsis txhob muaj cov qos yaj ywm hauv kev noj zaub mov, nws raug nquahu kom tsau nws hauv dej txias kom txo GI thaum hmo ntuj - qhov no yuav tawm cov hmoov txhuv ntau dhau.
Hauv qab no yog cov npe tso cai rau cov khoom raws li lawv qhov ntsuas:
- Zaub cob pob - 10 PIECES;
- Dos - 10 units;
- Dib Ntau - 10ED;
- Ntsuab kua txob 10 PIECES;
- Liab kua txob - 15 PIECES;
- Cov zaub qhwv nyoos dawb - 15 ntu;
- Txiv ntseej ntsuab - 15 units;
- Cauliflower - 15;
- Qij - 20 units;
- Lws suav - 15 units.
Los ntawm cov zaub tsis tsuas yog zaub nyoos tau npaj, tab sis kuj tseem muaj lwm cov tais diav hauv daim ntawv ci thiab hau. Qhov no tuaj yeem yog tus sab zoo rau cov nqaij thiab ntses. Xav tias dawb los ua ke ntau cov zaub - hauv qhov no, tsis muaj kev txwv rau cov ntshav qab zib.
Cov kua txiv tuaj yeem ua los ntawm cov zaub ntsuab, nyiam dua lws suav - nws muaj ntau cov vitamins thiab cov zaub mov muaj txiaj ntsig zoo, tab sis cov kua txiv hmab txiv ntoo yog qhov txwv tsis pub ua.
Yog tias muaj kev zam, koj tuaj yeem haus 70 ml ntawm kua txiv, yav tas los diluted nrog dej, hauv ib qhov feem ntawm ib mus rau peb.
Txiv Hmab Txiv Ntoo
Cov txiv ntoo ua lub luag haujlwm tseem ceeb hauv kev noj zaub mov zoo rau cov ntshav qab zib, vim lawv muaj cov vitamins thiab fiber ntau, uas yuav pab tshem tawm cov co toxins tawm ntawm lub cev, thiab ua rau cov txheej txheem ua kom muaj cov carbohydrate thiab rog.
Kev noj cov txiv ntoo txhua hnub tuaj yeem muaj txog li ib feem peb ntawm tag nrho cov zaub mov noj. Tab sis yog tias koj muab kev nyiam rau cov khoom noj qab zib thiab qaub, nws yog qhov ua tau kom nce tus nqi niaj hnub ntawm lawv noj.
Tsis tas li, ntau cov vitamins muaj nyob hauv cov txiv qaub tev. Ib qho dej qab haus huv ua tau zoo yog tsim los ntawm tangerine tev. Rau ib qho kev pabcuam, koj xav tau ob lub teaspoons ntawm tws tev zoo nkauj, uas tau ntim nrog 200 ml ntawm dej rhaub thiab muab rau tsawg kawg tsib feeb. Cov tshuaj yej ua si zoo li no yuav ua rau lub cev tiv thaiv kev kis tus mob thiab ua kom lub cev tsis muaj zog.
Ntawm cov txiv hmab txiv ntoo, cov hauv qab no raug tso cai:
- Blackcurrant - 15 PIECES;
- Txiv qaub - 20 units;
- Cov txiv kab ntxwv qaub - 22 PIECES;
- Cherry - 22 PIECES;
- Pomegranate - 35 units;
- Plum - 25 PHOO;
- Txiv moj co - 35 units;
- Qaug apricots - 30 units;
- Apples - 30 units;
- Qaug apricots - 30 units;
- Cherry plum - 25 units;
- Txiv kab ntxwv - 30 PIECES;
- Txiv duaj - 35 units;
- Raspberries - 30 units.
Nws yog qhov zoo dua rau noj txiv hmab txiv ntoo rau pluas tshais, txij li lawv tseem muaj qabzib thiab lub cev xav tau kev ua haujlwm rau lub cev rau nws txoj kev nqus tau. Cov kev xaiv noj tshais zoo yog cov txiv hmab txiv ntoo hauv cov txiv ntoo uas tsis muaj qab zib nrog kua mis nyeem tsis qab los yog kefir.
Koj tuaj yeem siv decoctions ntawm cov txiv hmab txiv ntoo qhuav - qhov no yuav pab txhim kho lub cev tiv thaiv kab mob hauv lub cev thiab ua haujlwm li qub ntawm lub plab zom mov. Txhawm rau npaj cov haujlwm txhua hnub ntawm lub decoction, koj yuav xav tau qhov sib xyaw ntawm 50 grams cov txiv hmab txiv ntoo qhuav (txiv qhuav apricots, raisins, prunes) - tag nrho cov no yog nchuav nrog 300 ml ntawm dej npau thiab infused rau tsawg kawg 10 feeb.
Ib qho ntawm cov kev xaiv rau txiv hmab txiv ntoo nyias:
- Pomegranate nplej - 15 daim;
- Ib lub txiv apple ntsuab;
- Ib nrab txiv kab ntxwv;
- Peb pitted khoom plums;
- 200 ml ntawm cov kua mis tsis qab lossis yog kefir.
Txiav cov txiv hmab txiv ntoo rau hauv lub qhov loj loj, ntxiv cov txiv pomegranate thiab 200 ml ntawm yogurt tsis qab. Xws li pluas tshais zoo dua tsis txhob noj tam sim ntawd ua ntej siv, txhawm rau khaws cov txiaj ntsig ntawm cov khoom.
Cov kua txiv, txawm tias ua los ntawm cov txiv hmab txiv ntoo nrog lub glycemic qes, muaj qhov ntxim rau cov ntshav qab zib. Tag nrho cov no tau piav qhia yooj yim heev - tsis muaj fiber ntau hauv cov kua txiv.
Lub kaw lus muaj zog
Cov txheej txheem ntawm cov zaub mov noj yuav tsum tau ua raws li cov qauv tshwj xeeb. Yog li, cov zaub mov yuav tsum yog feem me me, hauv qee qhov me me, 5-6 zaug hauv ib hnub, nrog cov sib nrug sib npaug, nyiam dua rau tib lub sijhawm. Qhov no yog qhov tsim nyog nyob rau hauv kev txiav txim siab rau tus txiav ua tiav npaj rau lub nra thiab sim nws tus kheej tsim cov tshuaj insulin mus rau ntau dua (hais txog hom ntshav qab zib thib ob).
Tus neeg mob ntshav qab zib xav tau haus cov kua tsawg kawg yog ob litres hauv ib hnub, tab sis koj tuaj yeem xam cov nyiaj uas xav tau raws li cov khoom noj calories uas tau noj ib hnub, yog li ib qhov calories nws yuav ntau npaum li ib lab ntawm cov kua.
Txhua yam khoom uas tsis tau sau tseg los ntawm tus kws kho mob endocrinologist tsuas pub noj tsuas yog tom qab sab laj nrog kws kho mob.
Nrog rau kev kuaj mob ntshav qab zib, tus neeg mob tsuas yog yuav tsum tau ua tus neeg saib xyuas thiab qhuab qhia txhawm rau tswj ntshav qab zib thiab tsis ua rau nws dhia tsis dhau.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, tus kws kho mob yuav txuas ntxiv cov ncauj lus ntawm cov nyhuv ntawm cov zaub mov rau cov ntshav qab zib.
