Ntshav qab zib Hom 2 xav tau kev xaiv cov zaub mov kom tsim nyog, uas yuav pab ua kom cov ntshav qab zib muaj zog thiab tiv thaiv tus neeg mob kom hloov mus rau hom insulin.
Tsis tas li, cov tsis muaj roj ntsha tiv thaiv kab mob ntshav qab zib yuav tsum tua rog dhau thiab tiv thaiv kev rog, yog li ntawd, cov zaub mov raug xaiv cov zaub mov muaj zaub mov tsawg tsawg. Muaj ntau txoj cai ntawm kev siv khoom noj khoom haus thiab kev kho cua sov.
Hauv qab no peb yuav piav qhia txog kev noj haus rau hom ntshav qab zib hom 2, cov zaub mov raug pom zoo, pub zaub mov raws li lawv cov glycemic index (GI), cov tswvyim ntawm GI, thiab ntau cov txiaj ntsig uas yuav pab txhawb rau cov khoom noj muaj ntshav qab zib tau nthuav tawm.
GI yog dab tsi thiab vim li cas koj xav paub txog nws
Txhua tus neeg mob ntshav qab zib, tsis hais txog hom twg, yuav tsum paub lub tswv yim ntawm glycemic index thiab lo rau cov kev xaiv khoom noj raws cov ntsuas no. Lub glycemic Performance index yog qhov sib npaug digital uas qhia txog qhov khiav ntawm cov piam thaj mus rau hauv cov ntshav, tom qab lawv siv.
Cov khoom lag luam rau cov ntshav qab zib yuav tsum muaj GI txog 50 PIECES, nrog qhov ntsuas no cov zaub mov tuaj yeem siv rau hauv cov zaub mov noj txhua hnub yam tsis muaj kev phom sij rau kev noj qab haus huv ntawm cov ntshav qab zib. Nrog qhov ntsuas tau txog 70 chav nyob, nws raug pom zoo tsuas yog qee zaus kom haus lawv, tab sis txhua yam uas siab dua yog txwv tsis pub ua.
Tsis tas li ntawd, nws yog qhov yuav tsum tau ua kom cov khoom ua kom sov zoo kom lawv GI tsis nce siab. Cov tswv yim ua noj ua haus:
- Hauv microwave;
- Nyob rau grill;
- Extinguishing (nyiam dua ntawm dej);
- Ua Noj;
- Rau ib nkawm niam txiv;
- Hauv qhov cub qeeb qeeb, hom "stew" thiab "ci".
Cov qib glycemic index kuj tseem cuam tshuam los ntawm kev ua noj nws tus kheej. Yog li, mashed zaub thiab txiv hmab txiv ntoo nce nws qhov taw qhia, txawm tias cov khoom no poob rau hauv cov npe uas tso cai. Nws tseem raug txwv tsis pub ua kua txiv los ntawm cov txiv hmab txiv ntoo, vim tias lawv GI yog qhov muaj txiaj ntsig zoo, thiab hloov mus los ntawm qhov tsis tsim nyog. Tab sis kua txiv lws suav tuaj yeem siv txog 200 ml ib hnub.
Muaj cov zaub uas muaj GI sib txawv hauv cov nqaij nyoos thiab hau. Cov piv txwv tiag tiag ntawm no yog carrots. Cov zaub nyoos nyoos muaj GI ntawm 35 IU, tab sis hauv pob 85 IU.
Thaum muab tso ua ke noj cov zaub mov, koj yuav tsum nco ntsoov ua cov lus qhia ntawm glycemic indices.
Txais Cov Khoom Noj thiab Cov Cai Noj Mov
Cov khoom lag luam xaiv rau cov ntshav qab zib muaj ntau yam, thiab ntau yam tuaj yeem npaj los ntawm lawv, los ntawm cov txheej txheem ib sab rau cov neeg mob ntshav qab zib rau cov khoom noj qab zib. Kev xaiv khoom noj kom zoo tsuas yog ib nrab ntawm kev sib ntaus sib tua ntawm txoj hauv kev kom muaj zaub mov zoo.
Koj yuav tsum paub txoj cai zoo li no uas koj yuav tsum noj nrog ntshav qab zib hauv qee qhov me me, nyiam dua li ntawm qhov kev ncua sijhawm, zam kev noj ntau dhau thiab tsis tshaib plab. Qhov ntau yam kev ua noj ntawm 5 txog 6 zaug ib hnub.
Noj mov kawg tsawg kawg yog ob teev ntawm mus pw. Cov txiv hmab txiv ntoo, zaub, zaub mov, zaub mov rau tsiaj muaj nyob hauv kev noj haus txhua hnub, thiab txhua yam no yuav tsum tau muab coj los xav thaum npaj cov zaub mov rau lub lim tiam.
Cov txiv hmab txiv ntoo nrog cov kua glycemic tsawg, uas yog, txog li 50 PIECES tau hais hauv qab no, yog li lawv tuaj yeem noj tau yam tsis muaj kev ntshai tias qhov no yuav cuam tshuam rau cov ntshav qab zib. Cov txiv hmab txiv ntoo hauv qab no tuaj yeem pom zoo los ntawm koj tus kws kho mob ntshav qab zib:
- Gooseberry;
- Qab zib kua txiv;
- Txiv duaj;
- Kua
- Cwj
- Currants dub thiab liab;
- Citrus txiv hmab txiv ntoo (muaj ntau yam);
- Apricot
- Cherry plum;
- Rais dej npau;
- Tub Pos Lis
- Persimmon;
- Npauj npaim tuaj
- Plum;
- Nectarine;
- Tsiaj qus txiv pos nphuab.
Qhov pom zoo rau cov txiv hmab txiv ntoo txhua hnub yog 200 - 250 grams. Nyob rau tib lub sijhawm, cov txiv hmab txiv ntoo lawv tus kheej yuav tsum tau noj rau thawj pluas tshais lossis thib ob, vim tias lawv muaj cov piam thaj hauv ntuj thiab yuav kom nws tau txais txiaj ntsig zoo, kev ua si ntawm tus neeg yuav tsum tau ua, uas nyuam qhuav tshwm sim hauv thawj ib nrab ntawm ib hnub.
Zaub ntsuab yog qhov zoo tshaj plaws ntawm cov vitamins thiab minerals. Los ntawm lawv koj tuaj yeem ua noj tsis tsuas yog xam lav, tab sis kuj tseem ua sab rau zaub mov rau nqaij thiab ntses, sib txuas qee cov zaub. Cov zaub uas muaj GI txog li 50 daim xyoob ntoo:
- Tsos;
- Txiv lws suav
- Carrots (tsuas yog tshiab);
- Cov zaub qhwv dawb;
- Zaub paj zaub
- Asparagus
- Taum
- Lentils
- Qij
- Cov kua txob ntsuab thiab liab;
- Cov kua txob qab zib;
- Taum qhuav thiab zuaj peas - daj thiab ntsuab;
- Radish;
- Turnip;
- Txaij
- Nceb.
Thaum lub caij noj cov zaub mov, cov kua zaub, uas tau npaj rau hauv dej los yog rau ntawm ob lub nqaij ntsiag to (thaum dej nrog nqaij tom qab rhaub kom ntub thiab nce ib qho tshiab), yuav yog thawj qhov kev kawm zoo tshaj plaws. Mash kua zaub yuav tsum tsis txhob.
Raws li qhov txiav npluav, xws li cov zaub nyiam li qos yaj ywm. Nws qhov qhab nia GI ncav cuag lub cim dhau ntawm 70 units.
Yog tias, txawm li cas los xij, cov ntshav qab zib tau txiav txim siab los kho nws tus kheej rau ib qho zaub mov ntawm cov qos yaj ywm, tom qab ntawd koj yuav tsum txiav nws rau hauv daim ua ntej thiab tsau hauv dej, nyiam dua thaum hmo ntuj. Yog li cov hmoov txhuv nplej siab ntau dhau los thiab cov glycemic Performance index poob qis.
Cov tshuaj noj yog qhov uas tsis pauv hloov ntawm lub zog rau hom 1 thiab ntshav qab zib hom 2. Muaj cov lus pom zoo rau nws txoj kev npaj - tsis txhob muab khaub noom taum nrog butter thiab tsis hau hauv mis. Feem ntau, tom qab noj ib feem ntawm cov khoom qab zib rau tsawg kawg 2.5 teev, koj yuav tsum tsis txhob noj cov khoom noj muaj mis thiab qaub-mis, txhua qhov no tuaj yeem ua rau muaj ntshav qab zib ntau ntxiv.
Tso cai rau cov cereals nrog GI cim txog li 50 PIECES:
- Cov nplej xim av (nws yog xim av, dawb hauv qab qhov txwv);
- Perlovka;
- Barley porridge;
- Pob tawb;
- Mov nplej.
Nws yuav tsum tau cais cais tias oat flakes muaj qhov siab GI, tab sis yog tias koj muab cov plaub ya mus ua hmoov los yog yuav oatmeal, cov zaub mov no yuav tsis muaj kev phom sij rau cov ntshav qab zib.
Cov khoom noj siv mis thiab muaj mis yog cov noj hmo zoo tshaj rau cov ntshav qab zib.
Los ntawm tsev cheese thiab roj qab zib tsawg, koj tuaj yeem ua noj tsis tsuas yog muaj kev noj qab haus huv, tab sis kuj yog cov khoom qab qab qab. Cov khoom noj siv mis nyuj thiab mis nyuj hauv qab no tso cai:
- Cov mis nyuj tag nrho;
- Soy mis;
- Cream nrog 10% rog;
- Kefir;
- Ryazhenka;
- Cov nqaij npuas muaj roj tsawg;
- Tofu cheese;
- Cov kua mis uas tsis muaj qab zib.
Nqaij thiab nqaij tawm muaj cov ntsiab lus protein ntau, uas muaj txiaj ntsig zoo rau kev mob ntawm tus mob ntshav qab zib. Tso cai rau cov khoom lag luam hauv qab no, tsuas yog nqaij yuav tsum tau tev thiab tsis muaj roj:
- Qaib
- Qaib ntxhw;
- Luav nqaij;
- Nqaij qaib siab;
- Nqaij nyuj nplooj siab;
- Cov nqaij npuas.
Nws tseem yuav tsum tau sau tseg tias tsis pub ntau tshaj ib lub qe tso cai rau noj nyob rau hauv ib hnub; nws GI yog 50 PIECES.
Cov zaub mov txhua lub limtiam
Hauv qab no yog cov zaub mov zoo rau lub lim tiam, uas koj tuaj yeem ua raws thiab tsis txhob ntshai rau kev tsa koj cov ntshav qab zib.
Thaum ua noj thiab faib zaub mov, nws yog qhov yuav tsum tau ua raws li cov cai saum toj no.
Ntxiv rau, cov kua dej txhua hnub yuav tsum yog tsawg kawg yog ob litres. Txhua lub suab thaj tuaj yeem muaj nrog qab zib. Xws li cov khoom noj muaj roj tau muag ntawm txhua lub tsev muag tshuaj.
Hnub Monday:
- Pluas tshais - ib gram ntawm cov txiv hmab txiv ntoo qab (kua, txiv kab ntxwv, txiv moj coos) lub caij nrog cov kua mis nyeem tsis qab;
- Thib ob noj tshais - tsev cheese, 2 pcs. fructose ncuav qab zib;
- Noj su - zaub kua zaub, buckwheat porridge nrog stewed mob siab, kas fes ntsuab;
- Khoom txom ncauj - zaub xas lav thiab hau qe, kas fes ntsuab nrog mis nyuj;
- Noj hmo - zaub stew nrog nqaij qaib, dub tshuaj yej;
- Qhov noj hmo thib ob yog iav ua kefir.
Tuesday:
- Pluas tshais - curd soufflé, tshuaj yej ntsuab;
- Thib ob noj tshais - hlais cov txiv ntoo, tsev cheese, tshuaj yej;
- Noj su - buckwheat kua zaub, soob thiab eggplant stew, nqaij siav;
- Khoom txom ncauj - jelly (npaj raws li daim ntawv qhia rau cov ntshav qab zib), 2 pcs. fructose ncuav qab zib;
- Noj hmo - hlaws barley nrog cov nqaij ntses;
- Qhov noj hmo thib ob yog lub khob ntawm ryazhenka, ib lub kua ntsuab.
Hnub Wednesday:
- Pluas tshais - tsev cheese nrog txiv hmab txiv ntoo qhuav, tshuaj yej;
- Thib ob noj tshais - steamed omelet, ntsuab kas fes nrog qab zib;
- Noj su - zaub kua zaub, steamed cutlet thiab zaub zaub xas;
- Khoom txom ncauj - tshuaj yej nrog pancakes rau cov neeg mob ntshav qab zib;
- Noj hmo - meatballs hauv lws suav;
- Qhov noj hmo thib ob yog khob iav ntawm cov kua mis nyeem tsis qab.
Hnub Thursday:
- Pluas tshais - cov txiv hmab txiv ntoo nyias ua ke nrog kua mis nyeem tsis qab qab;
- Thib ob noj tshais - hlaws barley nrog rau cov txiv hmab txiv ntoo qhuav;
- Noj su - kua zaub nrog mov ci, barley porridge nrog daim patties;
- Noj txom ncauj rau yav tav su - zaub xas lav thiab hau qe, tshuaj yej;
- Noj hmo - ci eggplant stuffed nrog minced nqaij qaib, ntsuab kas fes nrog qab zib;
- Qhov noj hmo ob yog lub khob ntawm kefir, ib qho av.
Hnub Friday:
- Pluas tshais - steamed omelet, dub tshuaj yej;
- Thib ob noj tshais - tsev cheese, ib pear;
- Noj su - zaub kua zaub, chops nqaij qaib, buckwheat porridge, tshuaj yej;
- Khoom txom ncauj - tshuaj yej nrog charlotte rau cov ntshav qab zib;
- Noj hmo - barley porridge nrog ib patty;
- Qhov noj hmo thib ob yog haus khob kua mis nyeem yog roj tsawg yogurt.
Hnub Saturday:
- Pluas tshais - hau qe, taum paj cheese, tshuaj yej nrog biscuits ntawm fructose;
- Thib ob tshais - curd soufflé, ib qho pear, tshuaj yej;
- Noj su - kua zaub nrog hlaws barley, stewed nceb nrog nqaij nyuj;
- Khoom txom ncauj - txiv hmab txiv ntoo nyias;
- Noj hmo - buckwheat porridge, hau qaib cov txwv;
- Qhov noj hmo thib ob yog iav ua kefir.
Hnub Sunday:
- Pluas tshais - tshuaj yej nrog pancakes rau cov neeg mob ntshav qab zib;
- Thib ob tshais - steamed omelet, zaub xas lav;
- Noj su - zaub kua zaub, mov ci nrog stewed nqaij qaib siab.
- Khoom txom ncauj - oatmeal nrog txiv hmab txiv ntoo qhuav, tshuaj yej.
- Noj hmo - zaub ntxhw, nqaij ntses ua noj.
- Qhov noj hmo thib ob yog iav ryazhenka, txiv apple.
Ua raws li kev noj haus zoo li no, ntshav qab zib tsis tsuas yog tswj ntshav qab zib, tab sis kuj yuav txaus rau lub cev nrog cov vitamins thiab minerals.
Lwm yam lus pom zoo
Kev noj zaub mov kom zoo yog ib qho tseem ceeb ntawm lub neej muaj ntshav qab zib, uas yuav tiv thaiv qhov hloov ntshav qab zib ntawm qib ob txog kev siv hom tshuaj insulin. Tab sis cov zaub mov noj zaub mov noj yuav tsum muaj nrog ob peb ntau txoj cai los ntawm lub neej ntawm cov ntshav qab zib.
100% dej cawv thiab haus luam yeeb yuav tsum tsis suav. Ntxiv nrog rau qhov tseeb tias cawv ua rau cov ntshav qab zib nce siab, nws kuj, nrog kev haus luam yeeb, ua rau cov hlab ntshav txhaws.
Yog li, koj yuav tsum tau koom nrog kev kho mob lub cev txhua hnub, tsawg kawg 45 feeb hauv ib hnub. Yog tias tsis muaj sijhawm txaus los qoj ib ce, ces taug kev hauv cov huab cua ntshiab kom them rau qhov tsis muaj kev tawm dag zog tawm dag zog. Koj tuaj yeem xaiv ib hom ntawm cov kis las no:
- Qhias;
- Taug kev
- Yoga
- Ua luam dej
Ib qho ntxiv, yuav tsum tau them tshwj xeeb rau kev pw tsaug zog kom zoo, lub sijhawm nyob rau ntawm ib tus neeg laus yog txog cuaj teev. Tus mob ntshav qab zib feem ntau ntsib kev txom nyem, thiab qhov no cuam tshuam tsis zoo rau lawv kev noj qab haus huv. Yog tias qhov teeb meem zoo li no tshwm sim, koj tuaj yeem taug kev hauv cov huab cua ntshiab ua ntej mus pw, da dej sov, thiab taws cov teeb ci hauv chav pw. Ua ntej mus pw, tsis suav ib yam kev tawm dag zog. Txhua yam no yuav pab kom pw sai sai.
Ua raws li kev noj zaub mov kom zoo, kev tawm dag zog lub cev, kev pw tsaug zog kom zoo thiab qhov tsis muaj tus cwj pwm tsis zoo, tus neeg mob ntshav qab zib tau yooj yim tswj ntshav qab zib thiab tswj tau txhua lub cev ntawm lub cev.
Daim vis dis aus hauv tsab xov xwm no qhia cov kev xaiv rau cov khoom noj muaj ntshav qab zib hom 2.
