Cov zaub mov dab tsi txo cov ntshav qab zib

Peb txhua tus sim haus tshuaj tsawg dua thiab nyiam kom raug kho nrog cov khoom ntuj tsim. Ntshav Qab Zib Hom 2 yog ib yam kabmob uas noj zaubmov ua rau lub luag haujlwm zoo tshaj plaws, nrog kev pab khoom noj koj tuaj yeem nce thiab txo cov ntshav qab zib mus rau hauv cov ntshav. Kev tsim kho khoom noj khoom haus kom zoo, koj tuaj yeem txhim kho cov nyiaj mob ntshav qab zib, tiv thaiv kev mob nyhav lossis cuam tshuam rau lawv txoj kev loj hlob.

Qee cov khoom noj tsis tsuas yog tsis nce qib qab zib, tab sis kuj tseem tuaj yeem txo cov ntshav qab zib los ntawm lwm yam zaub mov. Lawm, tsis muaj lus nug txog ib qho txiaj ntsig zoo thiab ua tiav tsis lees ntawm cov ntsiav tshuaj. Txawm li cas los xij, cov khoom no muaj peev xwm heev los txo cov tshuaj txo cov ntshav qab zib thiab cov tshuaj insulin.

Cov zaub mov dab tsi ua kom qab zib

Cia peb hais tam sim ntawd tsis muaj ib qho khoom lag luam tuaj yeem hlawv cov piam thaj uas twb tau nkag rau hauv cov hlab ntshav. Cov tshuaj uas ua rau cov ntshav qab zib sai sai - tsuas yog cov insulin thiab tshuaj uas txhim kho nws cov nyhuv xwb. Khoom noj muaj peev xwm tiv thaiv qab zib kom tsis txhob nce ntxiv.

Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los

• Li qub ntawm qab zib -95%
• Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
• Ntaus tau ntawm lub plawv dhia muaj zog -90%
• Kev tshem tawm ntshav siab - 92%
• Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%

Nws yog qhov ua tau los txiav txim siab tom qab kev noj haus ntawm cov khoom uas cov khoom noj tsawg kawg ntawm cov piam thaj yuav nkag rau hauv cov ntshav los ntawm cov ntxhuav ntawm cov ntsiab lus carbohydrate thiab cov kev qhia glycemic. Tus nqi ntawm cov carbohydrates hauv 100 g ntawm zaub mov yog lub cim tseem ceeb ntawm cov khoom lag luam nrog hom ntshav qab zib hom 1. Nws yog nyob ntawm qhov ntsuas ntawm cov ntaub ntawv no uas yuav tsum tau siv cov tshuaj insulin.

Nrog hom 2 mob, mloog yuav tsum them rau glycemic Performance index. Qhov ntsuas no ua rau cov txheej txheem uas tshwm sim hauv lub cev tom qab noj cov khoom: tus nqi ntawm kev rhuav tshem ntawm carbohydrates thiab nce ntshav qab zib. Yog tias qhov nrawm qis tsis txaus (GI ≤35), nws txhais tau hais tias cov ntshav qabzib yuav nce zuj zus, kab mob taub hau yuav muaj sij hawm los tsim cov tshuaj uas yuav tsum tau siv cov tshuaj insulin kom txo glycemia. Nrog GI siab (> 50), qabzib nkag mus rau cov ntshav hauv lub ntim loj, uas yuam cov neeg ua haujlwm txiav tawm ua haujlwm thaum muaj xwm txheej ceev, thiab lub hlwb nce insulin tsis kam.

Sau cov npe khoom noj uas txo cov ntshav qab zib kom tsawg:

Nqaij, ntses thiab lwm cov khoom muaj protein feem ntau tsis xav txog thaum xam cov khoom noj carbohydrates, yog li muaj ntau yam paub tseeb tias lawv tsis tuaj yeem cuam tshuam txog qib qab zib, thiab ntshav qab zib tuaj yeem kho los ntawm kev noj zaub mov nkaus xwb. Qhov tseeb, nrog ib tug tsis muaj carbohydrates nyob rau hauv lub cev, gluconeogenesis pib - kev tsim cov piam thaj los ntawm lwm yam, nrog rau cov protein. Yog tias hom ntshav qab zib hom 2, thiab koj tus kheej insulin tseem tab tom ua, qhov kev nce siab ntawm cov piam thaj no tsis yog qhov tseem ceeb. Tab sis cov neeg mob ntawm kev npaj tshuaj insulin yuav tsum ua tus txheej txheem no, lawv tsis tuaj yeem tsis lees txais cov kev txhaj tshuaj, txawm tias lawv kiag li tsis haus cov khoom noj uas muaj carbohydrates.

Qhov khoom noj muaj txiaj ntsig zoo tshaj plaws rau ntshav qab zib

Qee cov khoom noj qis GI tuaj yeem raug cais raws li qhov muaj txiaj ntsig tshaj plaws. Qee tus ntawm lawv tuaj yeem ua kom qeeb ntawm qhov nqus ntawm cov piam thaj hauv cov ntshav, thiaj li txo cov glycemia. Lwm tus neeg cuam tshuam cov kab mob ntshav qab zib tsis ncaj qha, kho nws thiab tsim cov kev mob rau kev them nyiaj zoo dua ntawm tus kab mob thiab tiv thaiv kev cuam tshuam.

Kev noj haus fiber ntau

Lawv yog txhua tus polysaccharides uas lub plab zom mov ua rau tsis tuaj yeem zom cov piam thaj. Ua ntej tshaj plaws, qhov no yog fiber - tag nrho cov ntxhib feem ntawm cov nroj tsuag. Feem ntau ntawm nws yog nyob rau hauv lub plhaub ntawm nplej, tev ntawm txiv hmab txiv ntoo, hauv cov zaub pom tawv, nceb. Kev noj haus fiber ntau kuj suav nrog pectins - cov tshuaj uas muab rau elasticity rau pulp ntawm zaub thiab txiv hmab txiv ntoo.

Tus nqi ntawm kev noj haus fiber ntau hauv ib qho khoom yog ib qho ntawm cov ntsuas uas cuam tshuam rau nws GI. Qhov ntau ntawm lawv, cov qeeb dua cov ntshav qab zib theem nce siab. Ntxiv mus, kev nqus ntawm carbohydrates yog qeeb tsis tsuas yog los ntawm cov khoom no, tab sis kuj los ntawm lwm tus noj ib txhij nrog nws. Yog li, kev noj haus fiber ntau tuaj yeem siv ua cov tshuaj uas ua kom muaj suab thaj tsawg dua.

Yuav ua li cas ntxiv rau kev noj haus nrog fiber ntau:

1. Cov ntsiab lus fiber ntau hauv bran, raws li lawv tau ua los ntawm cov plhaub taum. Ua tsaug rau nws qhov nruab nrab saj, bran tuaj yeem ntxiv rau zaub mov, stewed zaub, smoothies thiab txawm tias cov khoom qab zib. Bran raug tso cai kom haus txog 40 g ib hnub. Yog li hais tias lawv nquag dhau los ntawm txoj hnyuv, zaub mov bran yuav tsum tau muab ntxuav kom huv.
2. Fiber hauv cereals txo cov nyhuv ntawm carbohydrates hauv porridge ntawm glycemia. Kev ua kom zoo thiab ua kom tsawg thiab noj kom tsawg, kom cov suab thaj nyob tom qab noj mov tas. Vim li no, cov nplej xim av muaj kev noj qab haus huv dua li dawb, thiab oatmeal yog qhov zoo dua rau oatmeal.
3. Ntawm cov zaub, muaj cov khoom noj muaj fiber ntau yuav khav theeb cov zaub qhwv dawb thiab Zaub pob, zaub taum, zaub ntsuab thiab zaub ntsuab. Yog tias txhua pluas noj nrog cov khoom siv no ua ib daim ntawv tshiab, tom qab ob peb hnub koj tuaj yeem pom tias lawv txo cov piam thaj li cas.

Txuas ntxiv, nyeem: >> Cov zaub mov muaj fiber ntau - cov npe loj hauv cov rooj

Cov txiaj ntsig ntawm fiber ntau hauv cov ntshav qab zib hom 2 tsis yog txwv rau lawv cov txiaj ntsig rau theem qab zib:

• lawv swell hauv cov hnyuv, muab qhov zoo nkaus li lub cev tag nrho. Yog li, kev poob phaus ua rau cov ntshav qab zib yooj yim dua;
• kho cov hnyuv microflora, ua rau kev loj hlob ntawm lactobacilli thiab bifidobacteria;
• fiber ntau dhau los ntawm txoj hnyuv, zoo li txhuam, tshem tawm cov co toxins. Cov zaub xas nto moo rau kev ntxuav cov hnyuv muaj cov khoom lag luam nrog lub siab tshaj plaws ntawm fiber: zaub qhwv, nyoos beets thiab carrots. Tib lub sijhawm nrog cov fibers, "phem" cov roj (cholesterol) tseem raug tshem tawm, uas txo cov kev phom sij ntawm cov ntshav qab zib rau tus neeg mob cov ntshav.

Cov txuj lom thiab txuj lom

Cov txuj lom thiab zaub uas muaj suab thaj rau mob ntshav qab zib tsis yog tas. Lawv tsis tsuas yog coj ntau haiv neeg txoj kev noj haus rau cov neeg mob, tab sis kuj tau txais txiaj ntsig nws kev noj qab haus huv thiab txo qis glycemia.

Cov txuj ci zoo tshaj rau cov ntshav qab zib:

1. Dos thiab qejCov. Ua tsaug rau allicin, uas yog ib feem ntawm lawv cov qauv, lawv muaj cov ntsiab lus antimicrobial, txhim kho kev nqus ntawm cov piam thaj, thiab cov roj cholesterol tsawg.
2. Qhiav cagCov. Raws li qee qhov kev kwv yees, lub cev hlawv tshuaj uas yog ib feem ntawm nws tuaj yeem ua kom nrawm metabolism thiab txo qis qab zib.
3. CinnamonCov. Nws muaj cov kab mob bactericidal thiab cov antioxidant zog. Qee qhov kev tshawb fawb kuj tau qhia txog nws cov nyhuv rau txo cov ntshav qab zib hauv cov ntshav qab zib - ntau ntxiv ntawm cinnamon hauv ntshav qab zib.
4. Kov TxwvCov. Nws dilutes ntshav, yog li txo txoj kev pheej hmoo ntawm atherosclerosis thiab angiopathy. Cov kws tshawb fawb Japanese tau pom tias cov khoom no ua rau cov ntshav qab zib tsawg, tab sis tsuas yog siv tsis tu ncua.

Vitamin C

Tus mob ntshav qab zib yog tus cwj pwm los ntawm qhov tsis muaj ascorbate hauv cov ntshav, vim nws tau noj rau hauv ib qho kev nce ntxiv rau neutralize dawb radicals, uas yog, nws ua haujlwm li tshuaj antioxidant. Yog li, koj yuav tsum siv zog kom tau ntau ascorbic acid los ntawm cov khoom. Nws muaj nyob hauv txhua cov txiv ntoo nrog lub qaub saj: Cherry, currant, citrus. Cov khoom lag luam xws li sawv duav, tshuaj ntsuab thiab cov kua txob tswb kuj tseem muaj nplua nuj nyob hauv nws.

Nrog kev noj haus kom txaus cov vitamin C hauv cov neeg mob ntshav qab zib, hom kawm ntawm retinopathy tau yooj yim, qhov feem pua ​​ntawm glycated hemoglobin tsawg dua. Vim nws cov nyhuv rau oxidative kev nyuaj siab, ascorbic acid kho txhim kho cov tshuaj insulin thiab txo cov tshuaj insulin tsis kam.

Qab zib-zaub mov tsawg

Dab tsi ntawm lwm cov zaub mov tuaj yeem pab txo qis glycemia:

1. Cov nqaij nruab deg muaj cov ntsiab lus tsis tshua muaj calorie, ntau qhov ntawm cov zaub mov muaj protein yooj yim thiab muaj roj tsawg. Yog tias koj siv lawv dav hauv koj cov zaub mov noj, nws yuav yooj yim rau koj tswj hwm koj qib qab zib.
2. Legumes kuj yog qhov zoo tshaj ntawm cov protein. Vim tias cov tshuaj fiber ntau, cov piam thaj tom qab noj cov taum pauv, taum pauv thiab cov kua txiv kab qis nce qis dua tom qab uas ua zaub mov thiab, tshwj xeeb, qos yaj ywm. Yog li, legumes rau ntshav qab zib yog suav hais tias yog qhov zoo tshaj plaws sab tais thiab hnav ris tsho rau kua zaub.
3. Avocados tsis muaj cov khoom noj (carbohydrates) (ib qho GIs qis dua 10), ntau cov zaub mov tsis qab hau zoo. Cov khoom no txo ​​qis triglycerides thiab roj (cholesterol). Vim lub siab cov ntsiab lus ntawm cov calories (160 kcal), nws tuaj yeem suav nrog kev noj zaub mov hauv qhov ntau tsawg xwb.
4. Cov txiv ntoo thiab noob, vim lawv cov ntsiab lus rog muaj roj ntau, tuaj yeem ua rau qeeb ntawm qhov nqus ntawm cov piam thaj. Lawv muaj qhov tsis zoo tib yam li avocados - ntau dhau ntawm cov calories.
5. Kev ua txhaum thiab kev ua kom zoo nkauj los ntawm ntau cov nroj tsuag tuaj yeem pab txo cov piam thaj hauv thawj theem ntawm ntshav qab zib. Nws ntseeg tau tias taum cusps, tawv aspen, St John lub wort, nplooj thiab qhuav blueberries, thiab nettle muaj hypoglycemic thaj chaw. Kev siv tshuaj ntsuab yuav tsum tau pom zoo nrog kws kho mob, txij li txhua ntawm lawv muaj contraindications.

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