Raws li qhov tshwm sim ntawm qhov muaj qhov tseem ceeb ntawm cov carbohydrates hauv ib hnub, lub cev lub cev poob qhov tsim nyog xav tau insulin yooj yim. Yam 2 ntshav qab zib kev noj haus thiab kev noj zaub mov zoo - thaum ua txhaum txoj cai, theem ntawm cov piam thaj hauv cov ntshav ncig mus txog qib siab thiab ua rau nws nyob ntev.
Cov txheej txheem kev kho mob ntshav qab zib ua rau nws muaj peev xwm tsim cov kev mob sib luag rau cov tshuaj insulin, rov qab muaj peev xwm ua kom cov suab thaj muaj peev xwm.
Cov hauv paus ntsiab lus
Cov neeg mob yuav tsum nco ntsoov tias nws yuav tsum ua raws li qee txoj cai:
- Yuav luag noj cov zaub mov uas muaj carbohydrate feem ntau txog li peb teev thaum tav su.
- Kev siv cov yoghurts thiab cov txiv ntoo yog pom zoo ua cov khoom qab zib - kev ua kom muaj cov rog tuaj nkag mus rau cov suab thaj kom tsawg.
- Khoom noj khoom haus yuav tsum tshwm sim nyob rau tib lub sijhawm - ua kom cov metabolism zoo li qub, txhim kho txoj haujlwm ntawm kev zom zaub mov.
- Txhawm rau tsim cov nyhuv ntxaum, kom txo tus nqi ntawm kev ua kom yooj yim ntawm cov suab thaj yooj yim, cov zaub tshiab tshiab cog hauv cov nroj tsuag fiber ntau tau ntxiv rau txhua lub tais.
- Tsim nyog cov kua dej txaus - tsawg kawg ib thiab ib nrab litres.
- Cov zaub mov txeej thaum nruab hnub - txog rau rau zaus. Cov khoom noj txom ncauj me me rau cov neeg quav dej quav cawv tau tso cai.
- Hloov cov piam thaj nrog kev hloov pauv uas muaj kev nyab xeeb, tshwj xeeb hauv cov nyiaj tau tso cai (cov qauv niaj hnub).
- Nws yog qhov tsis xav noj dab tsi tom qab kev tawm dag zog lub cev.
- Qhov txiav npluav rau ntsev los yog kev txo qis hauv nws lub ntim hauv cov tais ua tiav.
- Kev tsis kam los ntawm cov zaub mov ua kom muaj cov carbohydrates yooj yim tam sim no hauv cov zaub mov.
- Kev zam ntawm cov khoom qab zib los ntawm cov khoom noj txom ncauj kom tsis txhob muaj qhov nce siab ntxiv hauv cov suab thaj hauv cov ntshav ncig. Ib qho me me uas tso cai nrog rau peb-zaug noj mov tseem ceeb.
- Siv cov kev xaiv ua noj ua haus kev xaiv noj haus.
- Txwv cov dej cawv, haus dej cawv tsawg tsawg, kom txog rau lawv tsis suav nrog.
- Kev txwv lossis tshem tawm cov roj carbohydrates ntau.
- Txo kev siv ntawm cov tsiaj cov rog.
- Txo kom cov calories tag nrho cov ntsiab lus ntawm cov tais diav thaum tswj hwm lawv lub zog.
- Lub zog muaj txiaj ntsig ntawm cov khoom noj yuav tsum sib haum nrog cov nqi ntawm lub cev - ntau dhau yuav ua rau lub cev hnyav.
Cov Ntaub Ntawv Chav Nyob
Lub peev xwm ntawm ib yam khoom twg los nce cov lus qhia ntau ntau ntawm cov piam thaj hauv cov ntshav tau hu ua "hyperglycemic index." Tus nqi yog siv rau hauv kev tsim cov khoom noj txhua hnub rau cov neeg mob ntshav qab zib hom 2, nrog tus neeg mob tso siab rau cov tshuaj insulin. Ib qho khoom lag luam twg muaj GI, kev nce siab ntxiv piam thaj tom qab noj mov yog nyob ntawm qhov siab ntawm qhov ntsuas.
Lub glycemic Performance index tau muab faib ua:
- Nce ntau dua - ntau dua 70 units;
- Tsuag - los ntawm 45 txog 60;
- Tsawg - tsawg dua 45.
Qhov siab thiab nruab nrab qhov tseem ceeb yog nyiam dua cais tawm ntawm cov zaub mov, tom kawg yuav siv tau rau cov khoom tsim nyog. Lub ntsiab tseem ceeb ntawm kev noj haus yog tsim ntawm GI tsawg.
Kev ntsuas kom txo tau kev noj haus ntawm cov carbohydrates muaj kab mob mus rau hauv lub cev yog "chav ua mov ci". Nws lub npe los ntawm lub "cib" ntawm qhob cij. Ib daim 25 gram yog qhov sib npaug rau 1 XE (hauv txhua qhov, qhov no yog ib nrab ntawm cov hlais).
Yuav luag txhua qhov khoom noj khoom haus muaj cov carbohydrates hauv lawv cov lus - lawv cov nyiaj yuav tsum ncaj qha rau kev noj cov tshuaj insulin. Lub tswv yim ntawm kev suav suav raug lees paub los ntawm cov kev cai thoob ntiaj teb, uas ua rau nws muaj peev xwm xaiv cov tshuaj xav tau.
Cov yam ntxwv ntawm kev noj haus zoo rau cov neeg mob ntshav qab zib
Txhawm rau txhawm rau tswj kev mob nkeeg hauv lub cev uas muaj ntshav qab zib hom 2, koj yuav tsum ua raws li txoj cai:
- Nws yog txwv tsis pub ua kom tshaib plab;
- Nws tsis tsim nyog yuav tsum tau so ntev ntev ntawm pluas mov noj;
- Koj tsis tuaj yeem tsis kam noj tshais;
- Thawj zaug noj zaub thaum lub sijhawm noj mov, thiab tsuas yog tom qab lawv - cov khoom noj protein (tsev cheese, nqaij);
- Cov zaub mov muab rau noj yuav tsum tsis txhob kub lossis txias;
- Cov pluas mov kawg yuav tsum nyob tsis pub dhau ob teev ua ntej mus pw;
- Nrog txoj kev tsis zoo ntawm lub plab mus rau cov zaub nyoos, nws pom zoo kom ci lawv;
- Nws tsis pom zoo kom ci, cov deboning khoom, ua rau lawv hauv batter, ntxiv cov kua txob;
- Hauv kev tsim cov nqaij minced, loaf cais tawm, raug hloov los ntawm oatmeal, zaub;
- Nyob rau hauv muaj carbohydrates nyob rau hauv ib feem (ib tus nqi tseem ceeb), lawv tau diluted nrog cov protein los yog pub kom sib luag - kom txo tus nqi ntawm kev zom thiab assimilation;
- Tso cai rau haus dej siv ua ntej noj mov, tsis yog tom qab.
Txhua cov zaub mov yuav tsum tau zom kom huv si; tej daim loj loj tsis tuaj yeem mob thiab nqos.
Tso Cai Muab Cov Khoom Noj Noj Tsuag
Tus kabmob tso cai rau koj siv qee hom khoom lag luam hauv cov zaub mov noj txhua hnub:
- Raws li lub hauv paus rau cov kua zaub, cov nqaij tsis muaj zog txaus, cov nqaij ntses siv los yog lawv tau noj rau ntawm cov kua zaub. Thawj lub kua dej yog kua thiab tsuas yog zaum ob pib ua noj. Qhov ntau zaus ntawm kev siv hauv kev noj haus yuav tsum tsis pub ntau tshaj ib zaug txhua xya hnub.
- Rau cov chav kawm thib ob, nws raug nquahu kom noj ntses nrog cov ntsiab lus tsis muaj roj - carp, pike, hake, perch lossis pollock. Ntawm cov nqaij tsis muaj rog, nqaij qaib lossis nqaij qaib cov txwv yog qhov zoo dua.
- Qaub-mis los yog cov khoom siv mis nyuj yuav tsum muaj qhov tsawg kawg ntawm cov tsiaj cov rog - tsev cheese, kua mis nyeem, kua mis nyeem qaub, kefir, cov mis nyuj muaj cij.
- Lub sijhawm nyob hauv lub limtiam, nws tau tso cai kom tsis txhob ntau tshaj plaub protein los ntawm cov nqaij qaib qe - rau cov nqaij npuas omelettes. Yolks hauv cov ntshav qab zib hom 2 yog txwv tsis pub siv.
- Nws raug nquahu kom siv cov cereals ua los ntawm buckwheat, pearl barley, oatmeal ib hnub ib zaug.
- Bakery cov khoom noj nyob hauv cov zaub mov noj txhua hnub tsis pub tshaj qhov nruab nrab ntawm 300 grams, qhov nyiam kom yog muab rau tag nrho cov noob qoob loo, ceg tawv, cov khoom txhuv lossis cov ncuav ci ntawm cov nplej thib ob-hmoov nplej.
- Cov zaub muaj kua yog qhia rau hauv kev noj haus - zaub paj, zaub pob dawb, Zaub pob hauv paus, zaub qhwv, txiv lws suav, lws, legumes, kohlrabi, tshuaj ntsuab tshiab.
- Cov zaub uas muaj cov suab thaj ntau hauv cov piam thaj, cov hmoov tshauv (cov qos yaj ywm, carrots, beets) raug tso cai ib zaug lossis ob zaug ib lub lim tiam, thaum lub sijhawm muaj kev tsis zoo nyob rau hauv lub zwj ceeb uas lawv tsis suav nrog kev noj zaub mov.
- Cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo yuav tsum muaj ntau npaum li cas ntawm ascorbic acid - txiv kab ntxwv, txiv kab ntxwv qaub, txiv qaub, cranberries, xim liab lossis xim dub.
- Raws li kev kho qab zib, qhov chaw zais khoom pom zoo, uas txhob txwm tsim cov khoom lag luam rau cov neeg mob ntshav qab zib, khoom qab zib - ncuav qab zib qhuav.
- Ntawm cov kua tso cai rau rosehip broth, dej haus huv, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo compotes ntawm sweeteners, txiv lws suav, kua txiv, ntsuab, tshuaj ntsuab teas, mis nyuj skim, dej ntxhia tsis muaj roj.
Kev siv cov khoom lag luam tshwj xeeb yuav tso cai kom tsis txhob muaj cov piam thaj ntau ntxiv hauv cov ntshav, thiab yuav tshem tawm qhov ruaj khov ntawm lub cev qhov hnyav. Cov khoom lag luam zoo tshaj uas yuav tsis cuam tshuam rau qhov hnyav thiab cov piam thaj tsis muaj nyob. Txhua tus muaj nws tus kheej theem teeb meem.
Tus mob ntshav qab zib feem ntau raug kev txom nyem los ntawm lub cev nyhav dhau los ua rau cov metabolism qeeb qeeb, tawm tsam ntawm cov keeb kwm ntawm kev ua tsis tiav. Ntxiv nrog rau qhov kev suav tas li ntawm cov piam thaj, cov neeg mob tau qhia kom siv cov ntxhuav ntawm cov calories ntau ntawm cov khoom. Txhua qhov hnyav ntxiv ntawm qhov hnyav nyhav cuam tshuam rau kev ua haujlwm ntawm lub plawv cov leeg, cov ntshav ncig.
Qhia Ua Zaub Mov Noj
Cov khoom txwv tsis pub suav nrog cov npe:
- Tsawb
- Rog los ntawm yaj, nqaij nyug;
- Lauj kaub tais diav nrog cov txuj lom kub;
- Jam;
- Glazed curd cheese nrog theem siab ntawm cov rog;
- Melons
- Yoghurts nrog cov tshuaj tsw qab, stabilizers;
- Zucchini;
- Kev Ntsuas Siab;
- Pob kws
- Cov nplej zom tau ua los ntawm cov nplej zoo zoo;
- Zib ntab
- Mis nyuj khov, suav nrog txiv ntoo khov;
- Jam;
- Mov, semolina;
- Qab zib
- Butter ci, muffins, tsev cheese, khoom qab zib;
- Khoom qab zib ntawm txhua yam;
- Cov neeg subspecies qhuav cov txiv hmab txiv ntoo;
- Cuam nrog rau ntxiv;
- Ua Tsuag Ntau
Txhua yam dej caw, cawv qis yog txwv tsis pub ua. Tag nrho cov khoom noj khoom noj saum toj no tau muaj GI siab heev, muaj peev xwm nce cov ntshav cov ntshav qab zib kom ntau li ntau tau thaum siv. Kev tsim txom cov khoom qab zib ua rau cov neeg mob ntshav qab zib tuaj yeem ua rau muaj kev puas tsuaj tsis nco qab lawm.
Cov zaub mov pom zoo rau lub lim tiam
Nrog ntshav qab zib hom 2, cov zaub mov noj txhua hnub tuaj yeem muaj ntau yam, qab, thiab tseem ceeb tshaj, kev noj qab haus huv. Txhua pluas noj yuav tsum tau siv cov kua ua ntej - tsawg kawg 250 ml ntawm ib zaug, mov ci - tsis pub ntau tshaj 50 grams.
Cov neeg pab khoom noj khoom haus tau qhia ntau txoj kev xaiv khoom noj zoo rau cov neeg mob ntshav qab zib, nyob rau hauv uas muaj cov ntsiab cai dav dav - qhov tsawg kawg nkaus ntawm kev ua haujlwm ib zaug yog tsim los ntawm kev rov ua dua cov khoom noj txom ncauj thawm hnub.
Qab zib hloov
Nws yog kev coj mus cais ib subdivide rau ob pawg loj:
- Lub hauv paus chiv keeb - "Sorbitol", "Xylitol", "Stevia", "Fructose";
- Kev tsim khoom tsim khoom - "Saccharin", "Cyclamate", "Aspartame".
Cov kws tshaj lij tsis pom zoo kom siv tsuas yog ib qho kev hloov pauv - thaum hloov pauv, tus neeg mob tau yooj yim xaiv qhov haum rau nws lub cev. Nws yog tsis yooj yim sua kom muaj kev sib cav txog cov kev xaiv uas zoo tshaj plaws - ib yam li tsis muaj cov kab mob sib xws, tsis muaj cov tshuaj zoo tshaj plaws.
Xylitol
Cov khoom yog raws li pentinol, ib hom pentahydric cawv.
Nws yog tsim los ntawm kev lag luam ntoo pov tseg, cov pob kws seem.
Xylitol hais txog cov khoom noj muaj calorie ntau:
- Qhov sib tshooj ntawm qhov ua kom sib luag yog sib luag ntawm 1 chav tsev (hauv kev sib raug zoo nrog dog dig beet, kab tsib qab zib);
- Tus nqi zog yog 3.67 kcal lossis 15.3 kJ / g.
Thaum siv Xylitol, cov neeg mob ntshav qab zib yuav tsum tau suav cov calories ntau tas li.
Sorbitol
Lub npe thib ob rau kev hloov pauv qab zib yog Sorbitol.
Nyob hauv nws daim ntawv ntuj, nws pom nyob hauv cov txiv thiab cov txiv hmab txiv ntoo; cov txiv hmab txiv ntoo ntawm cov ntoo tshauv hauv roob yog qhov ntau tshaj.
Cov tshuaj yog tsim los ntawm oxidation ntawm qabzib.
Nws yog cov xim tsis muaj hmoov uas huab hwm coj ntawm crystalline hom, yooj yim soluble hauv dej, tiv taus rau dej npau, qab qab. Cov ntsiab lus tseem ceeb:
- Cov coefficient ntawm qab zib aftertaste yog li 0.54 units;
- Zog tus nqi - 3.5 kcal lossis 14.7 kJ / g.
Cov ntsiab lus calorie ntawm cov khoom siv nrog cov kabmob no yuav tsis tso cai rau tus neeg mob kom poob phaus, yuav tsum tau muab cov khoom suav ntawm cov nyiaj hauv cov txheej txheem ntawm kev siv. Kev tsis saib xyuas cov cai rau kev noj cov khoom qab zib ua rau muaj kev cuam tshuam loj dua cov hnyav. Tus mob ntshav qab zib tau yooj yim nce lub cev hnyav thiab nyuaj rau koj ua kom tiav. Qhov point no yog txuam nrog qhov xav tau khoom noj txom ncauj ua ntej txhua qho ntawm cov tshuaj insulin.
Stevia lossis nplooj ob nplooj hws
Cov khoom tseem ceeb ntawm ib yam khoom muaj xws li:
- Qib theem ntawm qab zib aftertaste ntawm ib chav ntawm cov khoom yog sib npaug rau 300 units ntawm cov piam thaj;
- Tsis nce ntau qhov ntau txog ntawm cov ntshav cov suab thaj;
- Nws muaj tus nqi tsis zoo lub zog.
Cov chaw soj ntsuam tsis tau pom muaj cov kev mob tshwm sim ntawm cov piam thaj hauv cov nroj tsuag, txheeb xyuas qhov ua tau zoo:
- Kev nrawm tshem tawm cov zis tawm ntawm lub cev;
- Lub microslora kab mob yooj yim;
- Ua kom puas muaj cov kab mob fungal uas tau nkag mus hauv lub cev;
- Lowers cov ntshav siab.
"Stevia" yog qhov zoo rau txhua yam kabmob ntshav qab zib thiab mob hnyav.
Saccharin
Raws li qhov tseem ceeb ntawm cov piam thaj hloov, cov tshuaj yeeb tshuaj tau siv rau yuav luag ib puas xyoo.
Nws yog sawv cev los ntawm kev iab nrog lub hmoov uas loj zom tau zoo rau hauv cov kua. Txhawm rau kom tshem tawm cov iab ntawm cov quav, nws cuam tshuam nrog dextrose tsis.
Saccharin yog qhov tsis xav kom npau npau thiab yaj hauv cov dej kub ntau dhau - hauv cov xwm txheej no, nws dhau los ua iab. Cov kws tshaj lij pom zoo ntxiv nws rau hauv cov tais diav npaj thiab diluting nws hauv cov kua dej sov. Ib kem ntawm cov khoom sib haum ua ke rau 450 units ntawm kev txiav cov piam thaj (sib npaug ntawm kev hais qab zib).
Thaum nkag mus rau txoj hnyuv hauv plab, cov quav tshuaj tau txeem los ntawm cov hnyuv, cov khoom hauv cov nqaij hauv ntau qhov chaw. Feem ntau saccharin yog tsau nyob hauv lub zais zis. Nws ntseeg tau tias cov khoom lag luam muaj kev nyab xeeb, tab sis hauv kev sim rau tsiaj, rau tib neeg, malignant neoplasms tsim tawm hauv lub zais zis.
Cov khoom noj haus zoo rau tus mob ntshav qab zib hom 2 yuav tsum yog kws kho mob tshwj xeeb thiab tus kws qhia noj zaub mov. Lawv yuav siv mus rau hauv tus lej ntawm tus neeg mob lub cev, ntsuas lub cev qhov hnyav thiab qhov xav tau kom poob phaus. Tus neeg mob ntshav qab zib yuav tsum nco ntsoov qhov kev phom sij ntawm cov khoom noj muaj calorie ntau thiab teeb meem nrog lub cev nyhav dhau heev lawm.
Kev xaiv ntawm cov piam thaj uas tsim nyog yuav tsum tau nqa los ntawm tus kws kho mob uas koom nrog - nws yuav coj mus rau hauv tus neeg cov zaub mov muaj txiaj ntsig, qhov xav tau kom txo lub cev qhov hnyav.
