Khoom noj khoom haus yog ib qho tseem ceeb ntawm txhua tus neeg txoj kev noj qab nyob zoo. Nws yog qhov tseem ceeb tshwj xeeb rau cov neeg mob uas muaj ntshav qab zib hom 2, vim tias nws yog cov zaub mov noj muaj txiaj ntsig zoo tuaj yeem pab tiv thaiv tus kab mob no los yog, tsawg kawg, ua kom qeeb kev nyob hauv lub cev.
"Muaj lub cev noj qab haus huv ua rau nws yooj yim rau kev kho mob ntshav qab zib hom 2, nrog rau kev tswj koj cov ntshav qab zib thiab txo qhov kev pheej hmoo ntawm cov teeb meem. Qhov koj noj nws kuj tseem ceeb rau kev tswj hwm koj cov tsos mob. Cov zaub mov glycemic index tsawg yog qhov zoo rau ua qhov no, xws li cov piam thaj qis lossis zaub mov carbohydrate (uas tig mus rau hauv qab zib) lossis cov zaub mov uas tawg thiab maj mam tshem tawm. hlub carbohydrates lossis qab zib hauv cov ntshav, "piav qhia txog tus kws qhia noj zaub mov zoo thiab ua kom qoj ib ce Cassandra Barnes.
Cov khoom lag luam yuav tau saib zoo
- Cov zaub ntsuab tsaus
Tsaus cov zaub ntsuab, xws li cov zaub ntsuab, zaub qhwv, pob zeb thiab cov ntses dej, nws muaj qee cov carbohydrates thiab calories ntau, tab sis muaj fiber ntau. Ntawd yog, lawv muaj glycemic tsawg heev thiab pab tswj cov ntshav qab zib kom ruaj. "Lawv tseem nplua nuj nyob hauv cov tshuaj antioxidant xws li flavonoids thiab carotenoids - lawv tuaj yeem pab tiv thaiv tus neeg los ntawm qee qhov kev mob ntshav qab zib thiab cov kab mob cuam tshuam, xws li mob plawv," piav qhia txog tus kws qhia kev noj haus thiab kev tawm dag zog kws qhia Cassandra Barnes.
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%
- Rog ntses
"Xaiv cov rog rog xws li mackerel, salmon, sardines thiab herring. Lawv yog qhov chaw ntawm omega-3 cov rog uas txo kev o thiab txhawb kev mob plawv, uas yog qhov tseem ceeb heev rau cov neeg muaj ntshav qab zib hom 2. Lawv kuj tuaj yeem yog qhov zoo ntawm cov vitamins. B12, uas tau ploj zuj zus los ntawm qee cov tshuaj mob ntshav qab zib thiab yog qhov tseem ceeb rau peb lub hlwb thiab cov leeg hlwb, lub zog thiab kev tiv thaiv kab mob, "piav qhia kev noj haus zoo Cassandra Barnes.
Txhawm rau muab koj tus kheej ntxiv ntxiv ntawm lub zog, koj kuj tuaj yeem sim cov khoom noj muaj txiaj ntsig zoo li CuraLin (//curalife.ru/). "CuraLin yog qhov tshwj xeeb qhia txog kev noj zaub mov kom zoo uas muaj kaum hom tshuaj ntsuab thiab cov tshuaj ntsuab tsob ntoo uas ib txwm siv los tswj cov tshuaj insulin thiab pab tswj cov ntshav qabzib. Tab sis yog tias koj raug kho hom ntshav qab zib hom 2, sab laj koj tus kws kho mob ua ntej pib cov lus qhia ntxiv, "hais tias tus kws qhia noj haus thiab kev nyab xeeb kws qhia Cassandra Barnes.
- Kev Cuam Tshuam
Pib txhua pluas noj nrog cov protein me me, vim qhov no yuav npaj lub cev rau kev noj zaub mov ntxiv. Protein ntau ntau ua rau cov insulin tsim tawm, pab ua kom cov ntshav qab zib cov ntshav qab zib thiab ua rau lub siab nyob ntev dua. Pippa Campbell hais qhia "Sim noj qe rau tshais lossis ntxiv cov hmoov muaj protein rau kua mis nyeem yogurt,"
- Berries thiab txiv ntoo
"Txiv hmab txiv ntoo muaj cov suab thaj tsawg dua li lwm cov txiv ntoo uas muaj glycemic index. Qhov zoo tshaj, noj cov muaj protein ntau xws li blackberries, cherries, blueberries. cov khoom noj txom ncauj zoo, "qhia tswv yim kws khoom noj khoom haus Cassandra Barnes.
- Kib qos
"Cov poj niam Fabkis kib muaj ntau hauv carbohydrates, thiab cov zaub mov kib tob heev muaj cov kuab lom lom uas tuaj yeem ua rau mob o, uas ua rau muaj kev pheej hmoo mob plawv," piav qhia txog Dr. Wendy Denning. Qos yaj ywm tuaj yeem hloov nrog cov qos yaj ywm, nws muaj cov khoom noj muaj zog tiv thaiv kab mob thiab muaj qes glycemic.
- Mos haus
"Cov piam thaj hauv cov dej qab zib yog qhov tseeb, qhov laj thawj tseem ceeb vim lawv raug zam. Tab sis txawm tias cov dej qab zib tsis muaj qab zib yuav raug tshem tawm ntawm cov zaub mov, vim tias cov khoom qab zib thiab lwm cov tshuaj ntxiv hauv lawv kuj tseem tuaj yeem ua rau muaj kev phom sij - tseem muaj txiaj ntsig nce phaus ntxiv! " - piav qhia txog khoom noj khoom haus zoo Cassandra Barnes.
- Zam cov khoom noj txom ncauj ua ntej
Dr. Wendy Denning qhia hais tias "Cov khoom noj txom ncauj ua ntej muaj khoom noj yooj yim rau kev zom cov zaub mov uas muaj peev xwm nce ntshav qab zib tau.
- Lub khob cij dawb thiab ci ci ua los ntawm cov hmoov dawb dawb
"Tsis suav cov qhob cij dawb thiab cov hmoov dawb ua ncuav ci xws li khoom noj ncuav qab zib, pizza thiab crackers. Lawv tau ua los ntawm cov hmoov nplej zoo nkauj, sai ua rau cov piam thaj thiab nqus tau los ntawm lub cev. Qhov tseeb, qee qhov lawv muaj glycemic siab dua (uas yog, lawv nce qib qab zib ntshav sai dua) dua li cov lus qab zib ntshiab! ", qhia tus kws qhia noj haus Cassandra Ambara. Lawv tuaj yeem hloov nrog tag nrho cov kev xaiv nplej, xws li cov ncuav oatmeal, cov mov ci rye, cereal, nplej xim av lossis quinoa.
- Noj tshais cereal
Dr. Wendy Denning qhia tswv yim hais tias "Noj tshais nrog cov zaub mov thiab cov suab thaj ntau ntau thiab cov macronutrients, cov rog thiab protein ntau. Tab sis, noj 2 lub qe thiab ib qho kev ci tseem ceeb rau pluas tshais," Dr.
- Dried txiv ntoo
Dr. Wendy Denning hais tias "Cov txiv hmab txiv ntoo qhuav tuaj yeem muaj suab thaj 3 npaug ntau dua cov txiv hmab txiv ntoo, yog li xaiv cov txiv ntoo tshiab vim tias lawv muaj antioxidant ntau," Dr.
