Rau cov khoom lag luam kho mob ntshav qab zib mellitus, ob qho tshuaj tiv thaiv thawj thiab hom thib ob tsis txaus. Qhov ua tau zoo ntawm kev kho mob feem ntau nyob ntawm kev noj haus, vim tias tus kab mob nws tus kheej cuam tshuam txog cov teeb meem ntawm metabolic.
Xws li cov ntshav qab zib ua kom ntshav qab zib (hom 1), cov yob hle tsim tawm cov tshuaj insulin me me.
Nrog rau cov ntshav qab zib muaj hnub nyoog ntsig txog (hom 2), ib qho dhau hwv thiab kuj tsis muaj cov tshuaj no ntau. Kev noj qee yam zaub mov rau ntshav qab zib tuaj yeem txo lossis nce koj cov ntshav qab zib.
Dab tsi yuav tsum yog cov khoom noj ntawm cov ntshav qab zib?
Nrog ntshav qab zib ntawm txhua yam, lub luag haujlwm tseem ceeb ntawm kev noj haus yog los tsim cov txheej txheem metabolic thiab tswj kev nce qib hauv cov piam thaj. Cov khoom uas muaj cov carbohydrates yooj yim tuaj yeem ua dhia hauv qabzib.
Glycemic Performance index
Yog li cov ntshav qab zib tau yooj yim xam cov ntsiab lus qab zib, lub tswvyim xws li glycemic index tau tsim.
Qhov ntsuas ntawm 100% yog cov piam thaj nyob hauv nws daim ntawv ntshiab. Cov khoom seem yuav tsum muab piv nrog suab thaj rau cov ntsiab lus ntawm carbohydrates hauv lawv. Rau qhov yooj yim ntawm cov neeg mob, tag nrho cov ntsuas tau teev nyob hauv GI cov lus.
Thaum noj cov khoom noj nyob rau hauv uas cov ntsiab lus qab zib kom tsawg, cov ntshav qabzib hauv lub cev tseem nyob li qub lossis nce siab hauv kev ua me me. Thiab cov zaub mov uas muaj GI ntau ntxiv ua rau ntshav qabzib.
Yog li no, endocrinologist thiab cov kws qhia zaub mov noj haus tsis pom zoo kom noj zaub mov muaj cov khoom noj carbohydrates ntau.
Cov neeg mob uas muaj ntshav qab zib hom 2 tsuas yog yuav tsum ua tib zoo saib xyuas kom xaiv cov khoom. Hauv cov theem pib, nrog mob sib khuav me me mus rau mob hnyav ntawm lub kab mob, kev noj haus yog cov tshuaj tseem ceeb.
Txhawm rau tswj kev noj qab nyob zoo nyob rau qib theem, koj tuaj yeem siv cov zaub mov noj uas tsis muaj cov roj qab zib tsawg.
Chav Nyob Khob Cij
Cov tshuaj insulin-tiv thaiv cov neeg mob ntshav qab zib hom 1 siv lawv cov ntawv qhia siv hom khob cij. 1 XE yog sib npaug rau 12 g ntawm carbohydrates. Qhov no yog tus nqi ntawm carbohydrates pom hauv 25 g ntawm ncuav.
Qhov kev xam no ua rau nws muaj peev xwm txheeb xyuas kom meej meej qhov xav tau ntawm cov tshuaj thiab tiv thaiv kev nce ntshav hauv cov ntshav. Tus nqi ntawm cov carbohydrates noj ib hnub yog nyob ntawm qhov hnyav ntawm tus neeg mob thiab qhov mob hnyav ntawm tus kab mob.
Raws li txoj cai, ib tus neeg laus xav tau 15-30 XE. Raws li cov ntsuas no, koj tuaj yeem ua cov zaub mov noj txhua hnub thiab khoom noj zoo rau cov neeg muaj mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2. Koj tuaj yeem paub ntau ntxiv txog dab tsi chav tsev qhob cij muaj nyob rau ntawm peb lub vev xaib.
Cov khoom uas cov ntshav qab zib tau noj yuav ua li cas?
Cov khoom noj rau cov ntshav qab zib hom 1 thiab hom 2 yuav tsum muaj qhov glycemic index tsawg, yog li cov neeg mob yuav tsum xaiv cov khoom noj uas nws GI tsawg dua 50. Koj yuav tsum paub tias qhov Performance index ntawm ib yam khoom yuav txawv raws li hom kev kho mob.
Piv txwv, cov nplej xim av tau tus nqi 50%, thiab cov nplej xim av - 75%. Kev kho cua sov kuj nce GI ntawm cov txiv hmab txiv ntoo thiab zaub.
Cov kws kho mob pom zoo tias cov neeg mob ntshav qab zib noj cov zaub mov uas tau ua nyob hauv tsev. Qhov tseeb tiag, hauv kev yuav cov tais diav thiab cov khoom lag luam ua tiav, nws nyuaj heev rau kev laij nqi XE thiab GI.
Qhov muaj feem thib yuav tsum noj nqaij nyoos, ua khoom noj tsis raug: cov ntses muaj roj tsawg, nqaij, zaub, tshuaj ntsuab thiab txiv hmab txiv ntoo. Koj tuaj yeem saib cov npe hauv ntau yam hauv cov lus glycemic indices thiab cov khoom lag luam uas tso cai.
Tag nrho cov zaub mov noj tau muab faib ua peb pawg:
Cov zaub mov uas tsis muaj kev cuam tshuam rau qib qab zib:
- nceb;
- zaub ntsuab;
- zaub ntsuab;
- ntxhia dej tsis muaj roj;
- tshuaj yej thiab kas fes tsis muaj qab zib thiab tsis muaj qab zib.
Cov khoom noj muaj suab thaj thaj:
- txiv ntoo thiab txiv ntoo uas tsis muaj qab hau;
- cereals (tshwj tsis yog mov thiab semolina);
- cov khob cij ua los ntawm cov hmoov nplej wholemeal;
- Cov nplej zom nyuaj;
- chaw yuj nyuj thiab mis.
Cov khoom noj uas muaj suab thaj ntau:
- pickled thiab nyob kas poom zaub;
- cawv
- hmoov nplej, confectionery;
- cov kua txiv tshiab;
- haus nrog ntxiv qab zib;
- raisins;
- hnub tim.
Kev nquag noj zaub mov kom tsawg
Cov zaub mov muag khoom hauv seem rau cov neeg mob ntshav qab zib tsis haum rau kev siv txuas ntxiv. Tsis muaj qab zib nyob rau hauv cov zaub mov zoo li no; nws muaj nws qhov hloov pauv - fructose. Txawm li cas los xij, koj yuav tsum paub dab tsi cov txiaj ntsig thiab kev phom sij ntawm cov khoom qab zib muaj nyob, thiab fructose nws muaj nws cov kev mob tshwm sim:
- tsub kom cov cholesterol;
- cov ntsiab lus siab siab;
- nce qab los noj mov.
Cov zaub mov zoo dab tsi rau ntshav qab zib?
Hmoov zoo, daim ntawv teev cov zaub mov raug tso cai yog qhov loj heev. Tab sis thaum muab tso ua ke ntawm cov ntawv qhia zaub mov, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus lej glycemic index ntawm cov zaub mov thiab nws cov txiaj ntsig zoo.
Ua raws li cov cai tswjfwm no, txhua yam khoom noj khoom haus yuav dhau los ntawm cov khoom tsim nyog uas yuav tsum muaj thiab cov vitamins kom pab txo cov kev cuam tshuam ntawm cov kabmob.
Yog li, cov khoom lag luam pom zoo los ntawm cov khoom noj khoom haus yog:
- Txiv hmab txiv ntoo Tus mob ntshav qab zib raug tso cai rau haus txhua yam tshwj tsis yog txiv pos. Lawv muaj cov tshuaj ntxhia, antioxidant, vitamins thiab fiber. Koj tuaj yeem noj cov txiv hmab txiv ntoo khov thiab tshiab.
- Cov kua txiv. Cov dej uas nyuam qhuav haus yog tsis xav haus. Nws yuav zoo dua yog tias koj ntxiv me ntsis rau cov tshuaj yej, zaub xam lav, dej cawv lossis lossis porridge.
- Ceev. Cov khoom siv tau txais txiaj ntsig txij li Nws yog ib qhov ntawm rog. Txawm li cas los xij, koj yuav tsum tau noj noob txiv ntoo hauv qee qhov me me, vim tias lawv muaj qhov ntau-muaj calorie.
- Cov txiv hmab txiv ntoo tsis qab zib. Ntsuab txiv apples, cherries, quinces - txaus siab rau lub cev nrog cov tshuaj muaj txiaj ntsig thiab cov vitamins. Tus mob ntshav qab zib tuaj yeem noj cov txiv qaub (tshwj tsis yog lub tshuab mandarin). Txiv kab ntxwv, limes, lemons - muaj ntau nyob rau hauv ascorbic acid, uas ntxiv dag zog rau kev tiv thaiv kab mob. Cov vitamins thiab cov zaub mov muaj cov txiaj ntsig zoo rau lub siab thiab cov hlab ntsha, thiab cov fiber ntau txo qis kev nqus ntawm cov piam thaj hauv cov ntshav.
- Yogurts thiab mis nyuj skimer. Cov zaub mov no yog qhov muaj calcium. Vitamin D, muaj nyob hauv cov khoom noj siv mis, txo qhov xav tau ntawm lub cev mob rau cov zaub mov qab zib. Qaub-mis cov kab mob ua rau lub microflora hauv cov hnyuv thiab pab ntxuav lub cev ntawm co toxins.
Zaub. Cov zaub feem ntau muaj cov kev ua kom mob me:
- txiv lws suav muaj ntau cov vitamins E thiab C, thiab cov hlau uas muaj nyob hauv cov txiv lws suav pab txhawb kev tsim cov ntshav;
- yam muaj GI tsawg, thiab nws kuj yog nplua nuj nyob hauv cov vitamin A;
- cov carrots muaj cov retinol, uas yog cov txiaj ntsig zoo rau lub zeem muag;
- hauv legumes muaj fiber ntau thiab ib qhov ntau ntawm cov as-ham uas ua rau kom khov kho sai.
- Zaub ntsuab, zaub xas lav, zaub qhwv thiab zaub qhwv - muaj ntau yam tseem ceeb pab muaj vitamins thiab minerals.
Qos yaj ywm yuav tsum nyiam dua yuav ci thiab nyiam tev.
- Cov muaj rog ntses tsawg. Qhov tsis muaj omega-3 kua qaub yog lav los ntawm cov ntses muaj roj tsawg (pollock, hake, tuna, thiab lwm yam).
- Cov nplej zom. Koj tsuas yog siv cov khoom ua los ntawm cov nplej durum.
- Cov nqaij. Nqaij qaib xyaw ntses yog lub tsev khaws khoom noj ntawm protein, thiab veal yog qhov chaw ntawm zinc, magnesium, iron, thiab vitamin B.
- Lub lauj kaub. Cov zaub mov muaj txiaj ntsig, uas muaj fiber ntau, vitamins thiab minerals.
Noj raws lub plab zom mov
Nws yog ib qho tseem ceeb heev rau cov neeg muaj ntshav qab zib noj zaub mov xwm yeem. Cov kws qhia kev noj qab haus huv pom zoo kom faib cov pluas noj txhua hnub rau 6 pluas noj. Cov neeg mob hauv Insulin yuav tsum noj ib zaug ntawm 2 txog 5 XE.
Hauv qhov no, ua ntej noj su koj yuav tsum noj cov zaub mov ntau tshaj nrog cov zaub mov muaj calorie ntau. Feem ntau, cov khoom noj yuav tsum muaj tag nrho cov tshuaj tsim nyog thiab muaj kev sib npaug.
Nws kuj tseem muaj txiaj ntsig kom muab cov khoom noj nrog cov kis las. Yog li, koj tuaj yeem ceev cov metabolism thiab ua kom hnyav.
Feem ntau, cov ntshav qab zib ntawm thawj hom yuav tsum ua tib zoo suav cov koob tshuaj insulin thiab sim kom tsis txhob muaj cov ntsiab lus hauv caloric txhua hnub ntawm cov khoom. Tom qab tag nrho, kev ua raws li kev noj qab haus huv thiab kev noj zaub mov zoo yuav ua rau cov piam thaj nyob hauv lub cev thiab nws yuav tsis tso cai rau hom 1 thiab 2 muaj cov kab mob ntxiv rau lub cev.
