Cov kabmob ntshav qab zib yog qhov ua tsis txaus. Raws li WHO rau xyoo 2010, txhua 20 tus neeg nyob hauv tebchaws tau mob ntshav qab zib hom 2 hauv tebchaws Lavxias! Ntshav qab zib Hom 2 yog suav tias yog kab mob rau cov neeg laus, txhim kho tom qab 40 xyoo thiab muaj feem cuam tshuam nrog kev mus ncig tsawg, ua rog thiab mob plab hnyuv. Cov tshuaj uas tsis muaj piam thaj tsis yog ua rau cov neeg mob noj tam sim ntawd, qhov haujlwm thib ib yog kev txhim kho kev noj haus. Txog rau qhov no, cov zaub mov noj haus 9 tau tsim thiab ua tiav zoo siv rau cov ntshav qab zib.
Noj zaub mov zoo tso cai rau koj kom muaj kev sib luag ntawm cov piam thaj hauv cov ntshav, txwv tsis pub cov phaus ntau dhau, thiab txaus siab rau lub cev ntawm lub cev hauv cov vitamins thiab minerals.
Cov yam ntxwv dav dav ntawm kev noj haus
Cov lus 9 rau cov ntshav qab zib yog kho rau txhua tus neeg mob yam tsis muaj insulin yam tsis muaj kev zam. Kev noj zaub mov noj yog txiav txim siab los ntawm kev txwv tsis pub muaj ntau ntau ntawm carbohydrates nrog cov ntsiab lus ib txwm ntawm cov rog, cov protein, ntsev ntxhia thiab vitamins. Cov ntsiab lus nyob rau hauv Calorie muaj qee yam, vim hais tias cov neeg mob ntshav qab zib mas feem ntau yog cov rog lossis cov rog dhau heev lawm. Qhov noj ntawm lub rooj ntsev kuj tseem txo qis, vim tias sodium ua rau kom cov kua nyeem tau zoo. Yog li, cov neeg nyiam "muaj ntsev" feem ntau yuav ntsib teeb meem mob plawv thiab raum, ntshav siab, o, uas tsis tsim nyog rau cov ntshav qab zib.
Cov cim tseem ceeb ntawm kev noj haus 9 rau cov neeg mob ntshav qab zib yog qhov muaj ntshav qab zib uas tsis xav tau kev kho mob los ntawm insulin (hom 2).
Cov tshuaj lom neeg pom zoo ntawm cov khoom tau faib tawm raws li hauv qab no:
- Protein - 126 g / hnub;
- Rog - 114 g / hnub;
- Carbohydrates - 163 g / hnub;
- Cov ntsiab lus calories ntau - 2245 Kcal / hnub;
- Vitamin A - 2 mg;
- Vitamin B 1, B 12 - 4 mg txhua;
- Vitamin PP - 30 mg;
- Vitamin C - tsis pub tsawg tshaj 100 mg;
- Calcium - 0.8 g;
- Magnesium - 0.5 g;
- Phosphorus - 1.6 g;
- Hlau - 15 mg;
- Sodium (ntsev) - tsis ntau tshaj 12 g. Rau cov teeb meem uas muaj lub siab txog 6 grams.
Nws yog qhov tseeb ntawm qhov digital ratio hais tsawg los rau koj. Txawm li cas los xij, nrog lub cev tsis txaus lossis dhau ntawm ib qho ntawm cov ntsiab lus no, lub xeev kev noj qab haus huv tuaj yeem ua rau tsis zoo: nrog rau qhov tsis muaj magnesium, kev txawj ntse muaj kev txom nyem, lub cev tsis muaj calcium ua rau cov kab mob txha, qhov tsis muaj vitamins yuav ua rau tsis nco qab, tsis muaj zog thiab lub cev laus ua ntej. Yog li ntawd, nws zoo dua yog tias kev noj zaub mov yog ib tus kws qhia noj haus zoo. Nws yuav muaj peev xwm coj mus rau hauv tus account tus yam ntxwv ntawm koj lub cev thiab yuav txhim kho koj tus neeg noj zaub mov nkaus xwb.
Tseem Ceeb! Tag nrho txhua hnub caloric tus nqi tuaj yeem txo mus rau 1600 - 1800 Kcal, yog tias tus neeg mob rog rog rog hnyav.
Siv Yis thiab Cov Lus Qhia
Kev noj haus 9 rooj noj mov, siv rau mob ntshav qab zib, zoo li lwm yam zaub mov kho mob, nws muaj qhov txwv. Hais ntau dua, muaj cov khoom lag luam uas txwv tsis pub muaj. Saib xyuas cov kev txwv no nyuaj kawg thaum pib ntawm kev hloov mus rau kev noj zaub mov kom zoo los ntawm kev noj zaub mov dawb. Yog li, peb coj txoj kev ywj pheej los qhia koj tias nws yooj yim npaum li cas yog koom nrog cov khoom lag luam uas tus kab mob ua rau koj tsis nco qab. Yog li:
Basic txiav npluav - qab zib
Cov lus ntshav qab zib tsis suav nrog qab zib. Zoo, yuav tsum yog ib tus neeg tsis muaj hmoo tsis nco qab txog ib txwm hais txog tshuaj yej qab zib? Hauv txoj ntsiab cai, yog. Tsis muaj qab zib dawb, thiab zib ntab, thiab khoom qab zib tsis nyob hauv daim ntawv qhia zaub mov.
Tswv yim: Siv cov khoom qab zib. Kev lag luam khoom noj khoom haus niaj hnub ua rau lawv nyob rau hauv kev tsim nyog txaus - qhov no yog xylitol, thiab fructose, thiab sorbitol, thiab lwm yam. Siv tas li, tsis txhob hnov qab tias cov khoom qab zib yuav tsum tau hloov kom tsis tseg. Tsis txhob muab kev nyiam rau ib hom tsiaj, hloov lawv. Cov khoom qab zib tsis muaj mob ntau tshaj plaws yog stevia. Ua tib zoo saib xyuas cov khoom lag luam tshwj xeeb no.
Cov kev txwv ntxiv
1. Kev sib xyaw khoom thiab hmoov nplej. Koj siv tsis tau lawv.
Tswv yim: Hauv cov khw muag khoom noj, hauv chav haujlwm ntawm kev noj zaub mov zoo, koj tuaj yeem yuav cov khoom qab zib tshwj xeeb rau cov ntshav qab zib. Cov no yog cov ncuav qab zib, thiab marmalade, thiab khoom qab zib. Cov piam thaj tsis siv rau hauv lawv qhov kev npaj, yog li ntawd, nrog insatiable craving cov khoom qab zib, siv lawv tshwj xeeb.
2. Cov rog rog. Qhov kev txwv tsis pub siv rau lard, nqaij ntawm cov os thiab geese xwb, tab sis kuj tseem siv rau cov khoom noj muaj mis nyuj ua kom muaj qhov feem pua ntawm cov rog.
Tswv yim: Siv cov nqaij ntshiv - nqaij nyuj, nqaij menyuam nyuj. Tus noog yog nyiam dua qaib cov txwv. Yog tias koj siv cov nqaij qaib lossis nqaij qaib hauv tsev neeg cov khoom noj khoom haus, ua kom lawv los ntawm kev ua ntej tshem tawm cov rog thiab tawv nqaij. Yuav cov khoom noj siv mis nyuj tsis ntau dua 1.5 - 2% rog thiab tsis ntxiv qab zib.
3. Cov rog thiab qab ntsev.
Tswv yim: Ntawm cov rog rog, cov ntshav qab zib tau tso cai rau siv tsawg tsawg - haddock, pollock, salmon, salmon liab, thiab sturgeon. Tsawg-rog hom yog ib txwm ua tau. Tab sis salted ntses yog undesirable, nws yog ua tau, tab sis nyob rau hauv ntau me me. Ntxiv mus, tus sawv cev yuav tsum nyob hauv tsev tsis muaj suab thaj.
Tseem Ceeb! Mis thiab ntses caviar tsim kev kub ntxhov ntxiv rau ntawm tus neeg mob txiav, lawv tsis tuaj yeem noj.
4. Semolina, nplej zom, mov
Tswv yim: Cov lus 9 rau cov ntshav qab zib hom 2 qhia txog tso semolina, mov dawb, nplej zom. Txawm li cas los xij, nplej zom los ntawm durum nplej tau txais tau, thiab hloov cov txhuv nrog lentils. Noj ntau buckwheat. Cov kws qhia zaub mov paub tab hu nws tus poj huab tais ntawm croup - muaj ntau yam tseem ceeb hauv nws.
5. Hnyuv ntxwm, haus nqaij, nqaij ntxuag tsw qab
Tswv yim: Tseg yam tsis muaj kev khuv xim. Hloov cov hnyuv ntxwm nrog cov nqaij hau, thiab yog tias koj tsis tuaj yeem muaj nws tsis muaj nqaij haus luam yeeb, muaj qee zaus siv cov kua ntses nrog. Cov khoom siv ziab khaub ncaws hauv tsev tsis yog sib kis, yog li kawm paub kev ua noj ua haus, ua zaub ua nqaij hauv tsev. Tsis txhob ua siab deb, tsis tsuas yog koj yuav nyiam nws, tab sis kuj txhua tus neeg nyob hauv tsev.
6. Cov kua txiv qab zib, kua txiv thiab dej qab zib, cawv
Tswv yim: Peb npaj cov kua txiv uas tsis tas ua hauv tsev uas tsis tau ua los ntawm kua mis qaub thiab txiv tshiab. Ncuav cov berries nrog dej npau, ntxig, haus. Peb tsis haus cov dej los ntawm pob - lawv tsis muaj txiaj ntsig. Qab zib dej qab zib thiab dej qab zib rau cov diabetics yog cov yeeb ncuab phem tshaj plaws. Raws li kws kho mob, nws yog qhov mob siab rau lawv lub xyoo hluas uas ua rau mob ntshav qab zib hom 2 nyob rau hauv neeg laus. Peb tsis haus dej haus cawv. Cov khoom no muaj peev xwm hla tawm txhua qhov kev siv zog - nws tsoo cov metabolism tam sim ntawd.
Ntawm cov txiv hmab txiv ntoo tsis yog koj li - tsawb, figs, txiv quav ntswv nyoos. Hloov lawv nrog txiv apples, txiv qaub, txiv kab ntxwv qaub. Nws yuav tsis zoo tshaj.
7. Cov rog rog thiab kua zaub
Tswv yim: Peb yuav qhia koj tias yuav ua li cas ua noj kom tsis muaj roj-tsawg thawj chav kawm! Ua rau cov nqaij npau li qub, thiab tom qab ntawd cia kom txias. Tshem tawm cov roj nyeem zaj duab xis rau saum npoo, thiab cov khoom muaj ntshav qab zib kom tiav.
Cov kev txwv tseem ceeb muab los ntawm kev noj haus 9 rau hom 2 mob ntshav qab zib mellitus, peb tau soj ntsuam. Tam sim no peb yuav tham txog yuav ua li cas ua zaub mov noj rau lub lim tiam yog tias koj tsis siv cov kev pab khoom noj khoom haus.
Cov Kev Mob Siab
- Txhawm rau kom ib txwm noj txoj cai, muab tso rau hauv qhov chaw muaj txiaj ntsig rooj noj mov uas pom glycemic index (GI) ntawm cov khoom. Khoom noj khoom haus naj npawb 9 tso cai cia txhua cov khoom uas muaj qhov ntsuas tsis pub tshaj 49. Cov khoom lag luam nrog GI ntawm 50 txog 70 tuaj yeem siv tau tsawg. Txhua yam saum toj no ua tsis tau. Lub rooj ntawm GI raws li Motignac zoo li yog qhov zoo tshaj plaws rau peb - rub tawm, luam tawm, ua raws.
- Los ntawm cov hau kev ua noj, xaiv dej npau, txhav, ci, ncu. Yuav ib lub ziab ob chav lossis ib lub tshuab ua mov qeeb, thiab tsuas yog muab pov tseg rau tus phooj ywg qub tsev rau hauv lub lauj kaub. Tsis muaj lwm txoj kev.
- Sim noj mov ntau zaus, 5-6 zaug. Qhov ntau thiab tsawg yuav maj mam txo, ob qho tib si koj lub cev thiab koj cov kev pabcuam.
- Tsis txhob hnov qab txog lub txav. Ua txhua yam kev nyab xeeb lub cev uas koj nyiam.
- Tsis txhob ntxhov siab, tsis txhob haus luam yeeb thiab muaj sijhawm so kom txaus. Yuav kom zoo siab, txaus siab rau lub neej, ntshav qab zib tsis cuam tshuam.
Cia pib ntawm hnub Monday!
Hauv cov lus hauv qab no peb muab cov ntawv qhia zaub mov rau ib lim tiam. Nyeem, xav txog, nyob rau hauv lub hauv paus npaj, ua koj tus kheej version.
Raws li koj tuaj yeem pom, tsis muaj dab tsi nyuab thiab tsis yooj yim noj cov zaub mov 9 muaj. Ua tswv yim hauv koj cov txheej txheem ua noj, hloov cov khoom xyaw, hloov lawv nrog sib npaug. Tsis txhob hnov qab tias lub ntsiab index rau cov ntshav qab zib yog glycemic index ntawm cov khoom. Mob siab rau kev noj qab haus huv thiab kev noj qab haus huv. Los ntawm kev soj ntsuam cov zaub mov noj kom ua raws, koj yuav tuaj yeem pacify hom mob ntshav qab zib hom 2 - tom qab tag nrho, kev txhim kho kev noj zaub mov kom zoo tuaj yeem txuag koj ntawm kev noj tshuaj muaj suab thaj.
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