Tshuaj insulin: cov khoom noj dab tsi muaj cov khoom koj xav noj nrog qhov theem siab thiab qis qis

Kev noj haus ntshav qab zib yog tus txheej txheem nyuaj uas muaj cov kws tshwj xeeb. Koj yuav tsum paub yam khoom twg muaj insulin, yam txiv hmab txiv ntoo thiab zaub muaj GI, uas yog txwv tsis pub noj. Thiab txhua yam khoom noj ntawm daim ntawv qhia zaub mov yuav tsum pom zoo nrog tus kws kho mob.

Tab sis txhua yam yog li yooj yim nrog kev noj zaub mov noj, thiab puas muaj cov lus qhia dav dav rau xaiv cov zaub mov uas tuaj yeem pab zam kev mob ntshav qab zib?

Cov kab mob insulin puas tuaj yeem pom hauv cov zaub mov?

Cov tshuaj insulin tsis muaj nyob hauv txhua yam, tab sis muaj cov khoom lag luam tuaj yeem txo qis lossis nce nws qib hauv lub cev. Cov tshuaj insulin yog tsim tawm los ntawm tus txiav, thiab khoom noj muaj zog cuam tshuam cov txheej txheem no, ob qho tib si zoo thiab tsis zoo.

Daim ntawv qhia txog glycemic qhia ntau npaum li cas cov piam thaj hauv ntshav nce siab. Qhov insulin Performance index tseem qhia tau ntau npaum li cas cov khoom lag luam muaj peev xwm nce ntau lawm los ntawm lub cev. AI tsis cuam tshuam rau cov piam thaj.

Cov tshuaj insulin txhawb cov khoom noj

Insulin tseem ceeb tuaj yeem tsim tawm los ntawm cov khoom lag luam los ntawm qee yam, nrog rau kev ua tiav nrog ntxiv cov roj (kib, roj).

Qhov feem pua ​​ntawm cov ua kom qab zib lossis hmoov nplej hauv cov zaub mov tseem ua rau muaj zog hauv insulin:

1. Khoom qab zib, suav nrog chocolate chocolate thiab ncuav qab zib, mis nyuj khov thiab yogurt nrog ntxiv rau;
2. Nqaij khoom noj uas muaj qhov feem pua ​​ntawm cov ntsiab lus rog (nqaij nyuj thiab roj ntses);
3. Taum stew, ib hom qos (tshwj xeeb tshaj yog kib);
4. Cov nplej zom thiab pob kws flakes;
5. Mov, oatmeal, qhob granola;
6. Cheese thiab mis nyuj tag nrho;
7. Refined hmoov mov ci, nrog rau dub;
8. Ntawm cov txiv hmab txiv ntoo, txiv apples thiab txiv tsawb, nrog rau txiv quav ntswv nyoos thiab txiv kab ntxwv, ntxiv insulin ntau dua;
9. Nqaij ntses kuj tseem pab ua tiav cov tshuaj hormones.

Kev siv tsis tu ncua ntawm Jerusalem artichoke hauv qee kis ua rau muaj kev txhim kho ntawm cov txiav me me. Yog li ntawd, cov tshuaj insulin ntau dua zoo dua. Jerusalem artichoke tseem muaj txiaj ntsig zoo nyob rau hauv lub moj khaum ntawm kev noj zaub mov zoo: nws txhim kho metabolism thiab txo qis siab, muaj cov vitamins thiab minerals, ntxiv dag zog rau cov pob txha thiab qhov muag.

Chaw noj mis nyuj thiab tshuaj insulin

Cov khoom noj siv mis ua kom muaj zog hauv kev tsim cov tshuaj insulin thiab muaj qhov ua kom muaj cov insulin siab tshaj (txog li 120 hauv cov tsev ua zaub ua noj uas tsis muaj rog). Nws tsis paub yog vim li cas nrog tib AI, qos thiab mis nyuj protein cuam tshuam cov txiav ua lwm txawv. Tab sis nws tau qhia meej tias rau qhov poob phaus hauv cov zaub mov yuav tsum tsis txhob muaj cov khoom noj muaj mis ntau. Yog tias koj tshem tawm txawm tias cov mis skim los ntawm kev noj zaub mov, tom qab ntawd cov txheej txheem ntawm kev poob phaus yuav nrawm dua.

Nws txaus los ua ib qho kev sim thiab tshem cov tais diav los ntawm cov ntawv qhia zaub mov nrog ntxiv rau ntawm cov nqaij npuas uas tsis muaj roj: kev ua kom poob ceeb thawj yuav nce ntxiv. Tom qab tag nrho, nws yog ib qho tseem ceeb kom tswj tau qhov hnyav tsis txav, txo nws ntawm kev nce siab.

Nyob rau tib lub sijhawm, nws tsis tuaj yeem tshem tawm cov khoom noj siv mis, tab sis koj yuav tsum tsis txhob khoov ntawm lawv nrog qhov kev xav tias nws muaj txiaj ntsig zoo thiab yuav tsis coj mus rau ib pawg rog.

Insulin Tso Khoom Noj

Txhawm rau txo qis ntawm insulin los ntawm kev noj haus, koj yuav tsum tau tshem tawm cov khoom noj uas nce ntxiv.

Thiab ntxiv dab tsi muaj txhawb rau nws cov normalization:

• Nqaij qaib mis thiab nqaij txho, nrog rau qaib cov txwv;
• Tsawg rog tsev cheese thiab yogurt tsis muaj cov tshuaj ntxiv rau hauv me me;
• Ceev thiab tseem grain;
• Citrus txiv hmab txiv ntoo, pomegranates thiab pears, tshwj tsis yog ntawm tangerines;
• Cov zaub ntsuab, zaub xas lav thiab txhua hom zaub qhwv;
• Cov zaub liab thiab txiv kab ntxwv, tshwj xeeb tshaj yog zucchini, taub dag, dib;
• Taub dag thiab flax noob txo cov tshuaj insulin.

Acid cov txiv hmab txiv ntoo, tshwj xeeb tshaj yog blueberries, uas muaj cov enzymes tshwj xeeb, kuj pab tau nrog insulin ntau ntxiv.

Cov khoom lag luam sab saum toj 5 kom txo qis cov tshuaj Insulin

Muaj ntau ntau cov khoom lag luam uas tawm tsam cov tshuaj insulin ntau dua. Lawv ua ntu zus rau hauv kev noj haus ua rau muaj kev sib luag ntawm cov tshuaj hormones ntawm kev ua ntu zus:

• Nqaij ntses thiab nqaij ntses muaj roj tsawg. Cov nkauj muaj xws li ntau cov protein thiab muaj txiaj ntsig zoo Omega-3 acids, uas tau muab cais ua cov rog tseem ceeb rau cov tib neeg lub cev. Kev noj ntses roj tsis tu ncua normalizes cov concentration ntawm insulin thiab tiv thaiv nws cov jumps. Nws yog ib qho tseem ceeb kom noj cov nqaij nruab deg thiab cov ntses rau cov poj niam uas rog yog qhov tseem ceeb. Qhov tseem ceeb tshaj plaws ntses yog salmon, herring thiab sardines. Nws kuj tseem pom zoo kom ntxiv anchovies rau kev noj haus.
• Cov tseem lis lis thiab lis. Muaj fiber ntau ntau ua rau ntev txaus. Kev siv cov cereals tsis pub kev tshaib plab tshwm ntev dua li thaum noj zaub lossis nqaij nqaij ib leeg. Nws yog ib qho tseem ceeb kom haus cov khoom noj uas tau ua tiav kev lag luam tsawg kawg.
• Ntsuab tshuaj yej. Ib tug zoo-paub qhov chaw ntawm antioxidants nplua nuj nyob rau hauv catechin. Nws yog cov tshuaj no uas txhim kho cov tshuaj insulin.
• Cinnamon Ib qho txuj lom tshwj xeeb uas pab kom poob phaus thiab ua rau cov ntshav tsis txaus nyob hauv cov ntshav. Nws muaj ntau nyob rau hauv antioxidants, txhim kho kev mob ntawm cov hlab ntsha, thiab tseem muaj cov cuab yeej tshwj xeeb - nws txwv tsis pub nqus cov piam thaj ntau dhau.
• Kua cider vinegar Lwm cov khoom zoo uas tiv thaiv qhov nce hauv insulin, uas muaj cov acetic acid. Pab kom poob ceeb thawj thiab cov kua roj liquefies insulin tsom.

Nws yog ib qho tseem ceeb tsis yog rau lub siab xwb suav nrog cov khoom yuav txo qis lossis nce insulin hauv cov ntshav, tab sis kuj tseem soj ntsuam qee cov ntsiab cai ntawm kev siv.

Cov kev cai rau kev noj haus nrog cov insulin ntau ntxiv

Txhawb cov tshuaj insulin kom paub meej hauv cov ntshav qab zib, nrog rau thaum lub siab nyhav hnyav. Kev ntxhov siab ntau dhau ntawm kev tawm dag zog lub cev, muaj mob, qee tus poj niam pathologies thiab qog ntshav ntawm tus txiav - txhua yam no ua rau muaj cov tshuaj insulin nce ntxiv. Thiab nws tas mus li nyob rau theem no yog fraught nrog cov teeb meem.

Kev hloov khoom noj muaj txiaj ntsig, pom zoo nrog tus kws kho mob, yuav pab txo qis qhov taw qhia:

1. Nws raug nquahu kom maj mam txo qhov hnyav, tshem tawm cov zaub mov muaj peev xwm ntau, ntxiv cov khoom ntxiv kom tswj kev tshuav nyiaj;
2. Koj yuav tsum noj txog 6 zaug hauv ib hnub, thaum cov zaub mov noj tau muab faib ua 3 pluas noj thiab 2-3 qhov ntxiv. Tab sis ib qho yuav tsum tsis txhob cia cov kev xav ntawm kev tshaib plab;
3. Ntawm cov carbohydrates, tsuas yog cov raug xaiv tau xaiv, uas nqus tau ntev. Thiab ceev ceev - cov kua dej ua kom huv si - raug tshem tawm tag nrho;
4. Nws raug tso cai rau noj cov khoom noj qab zib tsawg nrog lub qab zib hloov, uas tsis ua rau muaj piam thaj thiab tsis txhawb kev tsim cov tshuaj insulin;
5. Cov kua zaub yog ib qho khoom noj zoo tshaj plaws uas muaj cov tshuaj insulin ntau dua. Tab sis lawv yuav tsum tsis yog roj, nrog ntau cov zaub, noj zaub mov kom zoo nkauj. Qhov thib ob ntses thiab zaub broths yog qhov zoo rau cov khoom noj ua noj;
6. Ntsev muaj kev txwv ntau, tsis suav nrog kev txuag nrog lub ntsiab lus siab ntawm ntsev, khoom noj txom ncauj, kua txiv ntsev thiab cov tsoo tawg;
7. Cov khoom noj uas muaj zaub mov ntau tshaj plaws yuav tsum tau noj rau pluas tshais thiab su, thiab tom qab ntawd tsuas pub noj cov protein thiab zaub mov tsis muaj rog.

2-3 teev ua ntej yuav mus pw, lawv haus kefir lossis fermented ci mis, uas yuav tsis ua rau muaj kev puas tsuaj hauv kev noj qab haus huv. Thiab nws raug nquahu kom noj lwm pluas noj kom txog 19-20 teev tsaus ntuj.

Cov yam ntxwv ntawm kev noj zaub mov nrog muaj tshuaj insulin tsawg

Cov khoom uas muaj cov tshuaj rau tsim cov kua dej yog qhov txaus siab rau cov neeg muaj ntshav qab zib hom 1. Nrog rau tus kab mob no, kev tsis txaus insulin tsawg leej tuaj yeem ua rau muaj kab mob loj.

Qib hauv cov qib ntshav hauv cov ntshav txaus ntshai yog qhov kab mob pathology raws li nws qhov nce siab. Glucose metabolism cuam tshuam, ntshav qab zib cov ntshav nce siab.

Nrog cov tshuaj insulin tsawg, koj yuav tsum nco qab cov cai noj zaub mov hauv qab no:

• Koj yuav tsum noj tsawg kawg 5 zaug nyob rau ib hnub, nws raug nquahu kom ua tiav qhov kev noj haus nrog qee hnub nrog qee lub sijhawm rau kev noj mov;
• Kev noj haus yuav tsum muaj cov tais diav uas muaj carbohydrate (qeeb carbohydrates nyob rau hauv daim ntawv ntawm cereals), nyob rau hauv uas mus txog 65% ntawm tag nrho cov zaub mov raug faib;
• Nws yog ib qho tseem ceeb kom muaj fiber ntau hauv koj cov zaub mov noj kom tsawg;
• Txhawm rau txhawm rau txhawm rau nce qib qab zib, cov khoom qab zib raws li cov khoom lag luam raug tshem tawm tsis suav nrog, hloov nrog cov khoom qab zib lossis stevia;
• Cov hmoov txhuv nplej siab thiab cov txiv hmab txiv ntoo qab zib, zaub noj rau hauv qhov tsawg, noj zaub kom tsawg thiab noj tau yam zaub mov yam tsis muaj kev txwv;
• Koj yuav tsum nce ntxiv ntawm kev haus cov dej tsis muaj qab zib thiab tsis haus - dej ntshiab, haus txiv hmab txiv ntoo, kua zaub - tsawg kawg 2 litres ib hnub.

Kev maj mam kawm cov hauv paus ntsiab lus ntawm kev noj zaub mov nrog kev muaj peev xwm ntxiv lossis poob qis yuav ua rau kev tswj hwm qhov ntsuas tau ntawm cov ntsuas no. Hauv 2-3 lub hlis koj yuav kawm paub yuav ua li cas sib txuas ua ke ntawm cov khoom lag luam, thiab cov txheej txheem ntawm lawv kev siv hauv cov ntawv qhia yuav zoo li yooj yim heev.