Cov khoom noj rau ntshav qab zib hom 1 thiab ntshav qab zib hom 2: ib daim ntawv qhia cov zaub mov noj

Ntshav qab zib tsis tau kho kom zoo, yog li ib tug neeg ib txwm tswj xyuas cov ntshav qab zib kom nws nyob ze rau ntawm qhov ciam teb noj qab haus huv. Lub hauv paus ntawm kev kho yog khoom noj khoom haus, uas cuam tshuam rau cov hlab ntshav thiab kev ua haujlwm ntawm lub cev.

Tus kws kho mob tshwj xeeb ntsuas cov ntawv qhia zaub mov rau tus neeg mob, coj mus rau nws tus kheej tus yam ntxwv, tab sis koj tuaj yeem tawm ntawm cov ntawv noj tshuaj yog tias koj paub yam khoom noj yuav tsum muaj ntshav qab zib thiab cov khoom lag luam twg muaj nyob hauv.

Mob ntshav qab zib yog dab tsi

Mob ntshav qab zib mellitus - cov kab mob endocrine los ntawm qhov tsis muaj tseeb lossis qhov txheeb ze tsis txaus rau hormonal, insulin tsis tsim tawm, vim qhov tshwm sim ntawm qhov mob hyperglycemia. Qhov no yog ib hom mob ntev nrog cov khoom noj tsis txaus siab: protein, rog, carbohydrates, dej sib npaug.

Cov kws tshawb fawb tau ua pov thawj tias cov ntshav qab zib muaj txiaj ntsig vim qhov muaj keeb caj ces. Qhov kev hloov caj ces muaj nyob hauv cov neeg mob ntshav qab zib tau sim, nws tsim txoj kev ua kom txuas ntxiv rau caj ces. Thawj hom kab mob yuav tau txais los ntawm tus piv ntawm 3-7% ntawm txiv neej thiab los ntawm 8-10% ntawm leej niam sab.

Yog tias leej txiv thiab leej niam muaj ntshav qab zib, nws tau xav tias tus menyuam yuav tau txais txiaj ntsig 70% ntawm cov mob no. Hom ob ntawm tus kabmob tuaj yeem tshwm sim nws tus kheej nrog 80% qhov tshwm sim los ntawm leej niam sab, thiab los ntawm tus txiv neej.

Qhov tsawg kawg nkaus carbohydrates

Kev noj zaub mov kom tsawg-carb yog pom zoo rau ob hom zaub mov, nws tuaj yeem yog qhov khoom noj kom muaj txiaj ntsig nrog cov khoom pab txhawb ntxiv.

Yog tias koj ua rau lub plab ua kom hnyav nrog carbohydrates, cov ntshav qab zib kom sawv thiab cov insulin tam sim no yuav tsis taus nws tus kheej. Yog tias koj xav tias tsis xis nyob, koj tuaj yeem mob ntshav qab zib tsawg - theem nyuaj ntawm ntshav qab zib.

Ntawm hom ntshav qab zib hom 1, cov khoom noj muaj pa roj carbon ntau yuav tswj hwm tus neeg mob. Cov piam thaj yuav muab khaws cia rau hauv qhov ntau ntawm 6.0 mmol / L. Nyob rau tib lub sijhawm, ntau npaum li cas ntawm kev noj tshuaj yog halved, vim tias hypoglycemia yuav tsis tshwm sim.

Muaj ib qho kev piav qhia rau qhov kev tso cai no:

1. Kab ntsab cov ntshav qab zib tau zoo uas ib txwm nyob ntawm tes. Ib tus neeg nws tus kheej tuaj yeem ntsuas ntshav qab zib kom paub tseeb tias nws tus mob.
2. Kev siv tshuaj insulin ntau ntxiv. Qhov ntau me me ntawm cov tshuaj tau txais ua ntej noj zaub mov tsis tau hloov kho, nws raug tso cai hloov pauv "luv".
3. Kev qhia ntawm cov txheej txheem kev qhia rau cov neeg mob, qhov uas lawv ntsuas qhov feem pua ​​ntawm cov carbohydrate hauv cov khoom thiab suav cov feem pua ​​ntawm cov kua dej.

Txhawm rau kos koj cov zaub mov noj, koj yuav tsum xav txog cov hauv qab no:

• Khoom noj khoom haus yuav tsum dhau kom qhov ze ntawm txaus txaus lub cev qhov siab yog tswj. Nws yog qhov tsim nyog los sib tov tshuaj micronutrients kom lub cev tau txais qhov tsim nyog.
• Ua ntej noj mov, qhov muaj nyob hauv cov khoom lag luam raug txheeb xyuas, rau qhov no muaj txheej txheem rau chav ua mov ci, ua li no koj tsis tuaj yeem siv insulin ntau. Muaj ib tug xov tooj ntawm cov zaub mov uas muaj glycemic index tsawg.
• Cov rog los ntawm cov khoom noj tau muab tshem tawm nyob rau hauv qhov muaj qhov nyhav tshaj nyob hauv tus neeg mob. Nrog lub cev hnyav, cov roj (cholesterol) nyob ruaj thiab qib roj triglyceride, koj tsis tas yuav txwv nws. Cov rog, uas yog qhov khoom noj tsis yog, tsis yog rau cov tshuaj insulin.

Qhov ua yuam kev ntawm cov neeg feem coob yog tias lawv tsis txaus siab noj cov calories txhua hnub, uas tsis tuaj yeem ua tiav, calories yuav tsum tsis pub dhau ib txwm muaj. Rau txhua qhov hnyav thiab qhov siab, muaj qhov tsim nyog yuav tsum ua kom raug, raws li lub rooj, kwv yees ntau npaum li cas txhua tus neeg yuav tsum tau haus yog xam.Lub fiber yuav tsum muaj qhov ntau txaus.

Kev kawm siab ntev

Cov neeg mob tau qhia txog "kev ua phem" ntawm cov khoom lag luam, lawv tau qhia txog dab tsi txwv tsis pub cov zaub mov noj yog muaj ntshav qab zib, yuav ua li cas tswj cov qib qab zib. Chaw yog tseg rau cov khoom qab zib.

Cov khoom qab zib tau muab faib ua cov zaub mov tsis muaj qab hau ntawm cov piam thaj thiab tsis muaj txiaj ntsig: xylitol, sorbitol, isomalt, fructose. Calorie hloov pauv tsis cuam tshuam rau qhov nce ntshav qab zib, tab sis tib lub sijhawm lawv muaj ntau calories. Yog li no, xws li cov khoom qab zib tsis pom zoo rau cov neeg uas muaj degrees ntawm kev rog.

Hloov pauv yam tsis muaj calorie ntau ntau tuaj yeem noj nyob hauv qee qhov tshuaj txhua hnub:

• Saccharin - tsis siab tshaj 5 mg / kg los ntawm qhov hnyav;
• Aspartame - tsis siab tshaj 40 mg / kg los ntawm qhov hnyav;
• Cyclamate - tsis siab tshaj 7 mg / kg los ntawm qhov hnyav;
• Acesulfame K - tsis siab tshaj 15 mg / kg los ntawm qhov hnyav;
• Sucralose - tsis siab tshaj 15 mg / kg los ntawm qhov hnyav;
• Tsob nroj stevia yog lub ntuj tsis tshua muaj calorie, nws yog txwv tsis pub noj nrog kev fab tshuaj.

Cauj

Cov lus sib xyaw uas tau maj mam nqus (cov kev cuam tshuam txog carbohydrate) maj mam nce qib ntawm cov piam thaj hauv cov ntshav, qhov no tshwm sim hauv ib teev. Zoo li carbohydrates muaj fiber ntau, pectin, thiab cov hmoov txhuv nplej siab.

Feem ntau cov carbohydrates uas mus nrog cov zaub mov hauv lub cev muaj cov hmoov txhuv nplej siab. Tus neeg tau noj ntau yam zaub mov, mov thiab ncuav. Hauv ib lub qos, 1/5 ntawm cov hmoov txhuv nplej siab. Fiber thiab pectin tuaj yeem pom hauv cov txiv hmab txiv ntoo thiab zaub qoob loo.

Koj yuav tsum tau noj txhua hnub los ntawm 18 g ntawm fiber, piv txwv li, cov no yog 7 nruab nrab cov txiv apples siav, 1 feem ntawm taum mog siav lossis 200 g ntawm tseem muaj cov qhob cij, yuav tsum yog ib feem ntawm kev noj haus rau ntshav qab zib.

Cov carbohydrates, cuam tshuam txog kev yooj yim, dhau mus rau cov ntshav rau ib nrab ib teev, yog li nws raug txwv tsis pub siv nrog hypoglycemia, txij li theem ntawm cov piam thaj nce nrawm rau hauv cov ntshav.

Los ntawm xws li cov suab thaj yog qhia:

1. Galactose;
2. Cov piam thaj (ntau muv hauv ntuj zib ntab, txiv hmab txiv ntoo los ua qoob loo);
3. Sucrose (tseem nyob hauv zib ntab, qee cov zaub thiab txiv hmab txiv ntoo);
4. Fructose;
5. Lactose (tsiaj keeb kwm);
6. Maltose (npias thiab malt).

Cov khoom siv carbohydrate no qab qab zib, tab sis qhov nqus tau zoo. Lub sijhawm ntawm cov ntshav qabzib ntau ntxiv tom qab siv cov khoom noj uas muaj cov khoom noj uas yog carbohydrate yog qhia los ntawm "hypoglycemic index" thiab cov khoom noj rau ntshav qab zib qhia tias qhov ntsuas no.

Noj rau thawj hom

Cov ntawv qhia niaj hnub txog kev noj qab haus huv muaj cov ntu sib txawv nrog cov lus qhia tias yuav noj cov ntshav qab zib li cas. Cov kws sau ntawv yuav piav qhia txhua yam ntawm cov khoom noj thiab cov zaub mov txawv rau tag nrho lub lim tiam lossis lub hli, kev qhia meej qhov tsuas tshuaj.

Kev noj haus no rau thawj hom kab mob yog sau los ntawm kws txawj noj zaub mov zoo, tab sis nws tsis tshua muaj siv nyob hauv tsev ib puag ncig.

Cov kws kho mob soj ntsuam kev coj ua lub neej thaum, vim tsis muaj kev txawj ntse, cov neeg muaj tus kab mob ua raws li tus kws kho mob cov lus qhia ua tiav raws li cov ntsiab lus.

Thawj asthiv tus neeg mob ua yeeb yam teem caij ntsib tus kws kho mob. Nws fanatically saib xyuas nws kev noj qab haus huv, noj tsuas yog qee yam zaub mov thiab laij cov ntsiab lus ntawm cov zaub mov hauv lawv. Tab sis tom qab ib hlis no zoo siab ploj, nws tsis yooj yim sua kom ua raws txhua cov lus qhia ntawm cov kws tshaj lij.

Kev noj zaub mov noj rau thawj hom mob ntshav qab zib yuav tsum yog nyob ntawm qhov tseeb tias khoom noj khoom haus yog ze rau cov tib neeg noj qab haus huv. Tib lub sijhawm, kev qab los noj mov rau lub zog tsis txawv, tab sis qhov no siv rau cov neeg mob uas tsis rog dhau.

Kev yoo hloov pauv kom ntseeg tau cov zaub mov zoo noj thiab ib qho zaub mov noj txhua hnub. Vim tias cov khoom lag luam kim, nws tsis yooj yim kom ua raws cov pluas noj rau tus kab mob no. Vim tias qhov no, jumps hauv cov ntshav tshwm sim thaum insulin yuav tsum nyob ntawm tes.

Npaj koj cov zaub mov raws li kev noj zaub mov noj rau tus kab mob txhua xya hnub yog qhov tsis yooj yim hauv lub neej txhua hnub thiab lub siab ntawm lub siab.

Yog li ntawd, nws yooj yim los pre-compose ration hauv theem nrog thawj hom nruj me ntsis hauv lub sijhawm.

Thaum xaiv cov tais diav raug cai, kwv yees zaub mov raug tsim, muab faib ua 7-8 lub tais. Tib lub sijhawm, cov tais diav yog qhov yooj yim thiab pheej yig, muaj cov khoom tseem ceeb thiab nyab xeeb.

Qhov tseem ceeb tsis yog kom ua tau raws li qhov muaj ntawm cov khoom uas tau tso cai, koj yuav tsum tau txhawm rau kom muaj cov carbohydrates hauv lub cev. Txog rau qhov no, cov dej qab (glucometer) tau noj thiab ib tus neeg tus mob raug kuaj tom qab thawj hnub noj mov thiab hauv qab no.

Ntawv qhia zaub mov rau hnub ntawd

Noj hmo yuav tsum tsis pub dhau 4 teev ua ntej yuav mus pw. Ua ntej noj cov tshuaj insulin ua ntej mus pw, qib ntsuas hauv qab zib yog ntsuas siv lub glucometer. Ib qho kev txheeb xyuas tau txheeb xyuas seb cov kev noj zaub mov zoo li cas rau ib tus neeg dhau ntawm ib hnub, thiab txhaj tshuaj.

Yog tias lub sijhawm nyob ntev yog tsawg dua 4 teev, tom qab ntawv qhov kev ntsuas yuav ua tsis tau, vim tias cov tshuaj insulin, ua ntej noj mov dhau los, tsis cuam tshuam rau qab zib.

Kev pleev xim koj cov khoom noj li cas:

• Tus mob ntshav qab zib yuav tau noj tshais thaum 8:00, noj su thaum 13:00 - 14:00, noj hmo thaum 18:00, thiab koob tshuaj kawg tau qhia thaum 22:00 - 23:00.
• Tus mob ntshav qab zib yuav tau noj tshais thaum 9:00 teev, noj su thaum 14:00 - 15:00, noj hmo thaum 19:00, thiab koob tshuaj kawg tau qhia txij thaum 23:00 txog 00:00.

Protein yuav tsum nyob hauv txhua theem ntawm kev noj mov. Protein zaub mov ua tshais ua ntej. Koj yuav tsum pib hnub nruj kom nws yog qhov khoom noj tseem ceeb. Nws pom zoo kom noj qe ntshav qab zib txhua tag kis. Muaj kuj tseem muaj qhov sai sai ntawm kev qhia cov khoom muaj protein. Ua li no, tus cwj pwm ntawm kev noj hmo thaum ntxov yog tsim los.

Yog tias yuav noj hmo li ib teev lossis ob teev ua ntej, thaum sawv ntxov tus neeg hnov ​​tshaib plab heev. Yog li, cov khoom noj muaj protein ua rau ntau qhov qab los noj mov thiab yog ib qho yooj yim mus zom. Watches rau zaub mov yog tsim los siv cov tswb thiab lub sijhawm. Tab sis nyob rau hauv pluas su, noj tshais lossis noj hmo yuav tsum tsis txhob muaj tsuas yog ib feem, txhua yam yog sib npaug. Muaj ntau ntau cov ntawv thov uas tso cai rau koj kom pib noj mov raws sijhawm.

Sausages, deli nqaij thiab lwm yam zaub mov uas muaj dyes thiab lwm yam tshuaj ntxiv rau yuav tsum tau txwv. Rau qhov no, cov khoom no tau npaj nyob hauv tsev lossis yuav los ntawm cov neeg muag ntawv pov thawj. Cov phau ntawv nrog ntu rau cov neeg mob ntshav qab zib muaj cov zaub mov tsim nyog, cov tais diav yog ci, tshwj xeeb tshaj yog ntses thiab nqaij.

Nws yog ib qho tsim nyog yuav tsum tso tseg pickled cucumbers, salted nceb thiab lwm yam pickles, lawv tsis zoo nyob rau hauv lub cev. Tsis tas li ntawd, cov ntsiab lus ntawm cov hu ua fungi xws li candida albicans yog txhim kho. Cov haujlwm tseem ceeb ntawm cov kab mob no muaj kev phom sij rau lub cev tsis huv. Kev mob plab txhawm zuj zus thiab kev kis mob siab ntev tau.

Thawj theem ntawm kev ua kom paub qhov kev tsis txaus siab no hauv tus poj niam yog qhov quav tawm los. Tab sis txuas ntxiv theem ntawm candidiasis muaj tsos mob zoo heev. Piv txwv, dav dav tshwm sim, qhia qhov tsis muaj zog, ua rau mob nyhav, muaj teeb meem nrog kev tawm tsam.

Tus kab mob ntshav qab zib feem ntau yuav kis tus kab mob no vim tias lawv qhov ntau dua kev tiv thaiv thiab thaj chaw zoo dua. Yog li, kev siv cov zaub mov ntau nyob hauv cov nceb yuav tsum tsis txhob nyob hauv cov zaub mov muaj ntshav qab zib.

Thib ob hom ntshav qab zib

Hom no muaj ntau yam cuam tshuam rau cov neeg mob uas muaj cov ntawv rog dhau los. Hauv qhov no, hwj huam yog qhov tseem ceeb hauv lub xeev. Daim ntawv sib zog nrog cov khoom noj muaj txiaj ntsig tuaj yeem hloov cov kev kho mob tseem ceeb, yog tias koj ua raws li cov cai ntawm kev noj.

Me ntsis mus rau mob ntshav qab zib hnyav kuj tseem tuaj yeem cuam tshuam nrog cov tshuaj tiv thaiv kab mob ntshav siab los yog tshuaj insulin.

Hauv thawj hom mob, kev tsim ntawm uas cuam tshuam nrog kev ploj ntawm beta hlwb hauv cov txiav thiab tsis muaj cov tshuaj insulin, kev kho tshuaj insulin yog lub hauv paus ntawm kev kho mob.

Lub hom phiaj ntawm "chav ua mov ci"

Txhua cov khoom uas muaj cov carbohydrate muaj nws tus kheej tshwj xeeb sib txawv, txawv hauv cov khoom hauv lub cev, muaj pes tsawg leeg, thiab cov ntsiab lus hauv calorie. Kev ntsuas hauv tsev neeg ib txwm ua - siv rab diav lossis khob ntsuas - txhua qhov ntsuas ntawm cov zaub mov yuav luag tsis yooj yim.

Cov cai khoom noj txhua hnub yog qhov nyuaj rau kev txiav txim siab thiab tsim nyog nyob rau hauv cov ntim; rau qhov no, cov txuj ci tshwj xeeb thiab kev paub tsis xav tau, tsuas yog cov lus qhia. Txhawm rau ua haujlwm, cov khoom noj khoom haus tau tshaj tawm cov cim cim uas siv los ntawm cov ntshav qab zib - chav ua mov ci.

Lub tswv yim no yog "ntsuas lub nkoj" rau kev suav qhov hnyav. Tsis hais txog hom twg thiab ntau npaum li cas ntawm cov khoom lag luam, tsis hais hais tias nws yog hom qoob loo los yog txiv hmab txiv ntoo, ib lub khob cij yog 12-15 g ntawm carbohydrate zom.

Cov ntshav qab zib cov ntshav nce siab los ntawm ib tus nqi - 2.8 mmol / l - thiab yuav tsum tau ua thaum lub cev ua kom 2 qog ntshav ntawm insulin.

Lub khob cij tau muab ua chav ua noj rau cov neeg mob ntshav qab zib uas tau txais tshuaj insulin txhua hnub. Txhua txhua hnub lawv yuav tsum tau ua raws li cov cai hauv kev noj haus uas muaj cov tshuaj carbohydrate uas cuam tshuam rau cov tshuaj insulin.

Tom qab lub tswv yim ntawm chav ua khob cij tau qhia, cov neeg mob ntshav qab zib tau suav lawv cov zaub mov kom tau ua ntej, ib qho khoom noj nrog carbohydrates yog hloov nrog lwm qhov.

Piv txwv li, 1 chav tsev qhob cij muaj qhov sib piv ntawm 25-30 grams ntawm lub khob cij, tsis hais txog hom twg, lossis ib nrab khob khob mis nyuj, los yog cov txiv av nruab nrab, prunes hauv tus nqi ntawm ob daim, thiab lwm yam.

Txhua hnub, tib neeg lub cev xav tau txais 18-25 khob cij. Raws li cov lus qhia ntawm cov kws tshaj lij, cov neeg mob faib cov nyiaj no mus rau hauv 6 pluas mov: Peb chav ua mov ci rau cov zaub mov tseem ceeb, 2 chav noj yog coj thaum lub sijhawm ua khoom txom ncauj. Cov zaub mov carbohydrate yog nqus tau yooj yim dua thaum nruab hnub.

Kev noj zaub mov zoo li cas

Koj yuav tsum faib koj cov zaub mov kom raug:

1. Lub zog nyiaj hauv cov zaub mov yog sib npaug rau lub zog xav tau ntawm tus neeg mob.
2. Kev noj haus zoo - cov zaub mov muaj protein, rog thiab carbohydrate muaj nyob hauv txhua tus neeg mob.
3. Koj yuav tsum noj 5 txog 8 zaug nyob rau ib hnub.

Kev ua haujlwm ntawm lub siab ua haujlwm kuj cuam tshuam, thaum txhua hom kab mob, cov kabmob no mob siab tshaj, nws yog qhov yuav tsum tau qhia rau hauv kev noj zaub mov zoo li cov khoom uas muaj cov lipotropic ratios (tsev cheese, kua, oatmeal, thiab lwm yam), txwv tsis pub rog, cov khoom noj nqaij, tsuas yog cov nqaij dawb yog qhov tsim nyog thiab hau ntses.

Nws muaj ntau cov zaub mov noj raws li cov neeg mob ntshav qab zib, tab sis cov kws tshaj lij pom zoo xws li rooj 9 rau cov ntshav qab zib, cov neeg mob yuav hloov kho rau cov zaub mov noj uas tsis muaj ntau thiab tsis haum, qhov no yog txoj kev hloov pauv uas nws tau tso cai hloov pauv cov khoom yam tsis muaj kev cuam tshuam kev tshuav nyiaj li cas.

Yuav suav nrog kev noj haus:

• Cov khoom siv qhob cij - nyiam yog muab rau cov ncuav ci (tsis pub ntau tshaj 300 grams tauj ib hnub, raws li kws kho mob sau tseg).
• Lub teeb ci nrog zaub, ib feem me me ntawm cov nqaij lossis ntses tau ntxiv, noj ntxiv rau ob zaug hauv ib asthiv.
• Cov nqaij ntxuav tais diav yuav tsum tau muab ua noj uas tsis muaj roj, cov nqaij dawb uas tau muab rhaub lossis nqaij ntawd yog muab tso rau hauv qhov cub.
• Cov ntses uas tsis muaj rog ntau, muaj tus yam ntxwv zoo li lawv rau nqaij ua nqaij, tsis tuaj yeem kib.
• Cov zaub ntxiv. Cov zaub ntsuab ntsuab tau pom zoo, lawv yooj yim zom thiab pab txhawb kev txhim kho hauv kev tsim muaj ntau yam kabmob. Yuav noj tau nyob rau hauv daim ntawv nyoos, hau los yog ci. Qhov no tseem suav nrog cov txiv hmab txiv ntoo.
• Macaroni thiab taum, koj yuav tsum tau txwv lawv kev noj, cov no yog cov khoom noj uas yog carbohydrate, yog li ntawd, yog tias noj, ces lub khob cij tshem tawm ntawm cov zaub mov noj.
• Cov tais diav qe. Nws raug tso cai rau noj rau pluas tshais, hauv qhov nyiaj ntawm ob daim lossis ntxiv rau ntxiv rau zaub xam lav.
• Cov txiv hmab txiv ntoo thiab cov txiv ntoo ua kua, koj yuav tsum xaiv hom acidic lossis qaub-mis nyuj. Txog li 200 grams tauj ib hnub yog pub cov khoom nyoos, compote lossis jelly ua. Yog tias tus kws tshaj lij tau tso cai, tom qab ntawd cov zaub mov hmoov nplej raws cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo yog ci.
• Cov khoom siv mis nyuj - raws li kws kho mob hais, nyob rau hauv daim ntawv ntawm kefir lossis yogurt (tsis pub ntau tshaj ob khob ib hnub), curd ntxiv (txog 200 grams tauj ib hnub) yog siv los ua cov khoom nyoos lossis ntxiv rau cov khoom tseem ceeb.
• Kev siv cov vinegar hauv cov kua ntses, soob soob, keeb kwm, mis nyuj, qaub cream es tsis txhob mayonnaise thiab qab zib.
• Tshuaj yej nrog mis nyuj, haus kas fes, txiv lws suav, compotes thiab kua txiv haus (txhua yam ua kua yuav tsum tsis pub tshaj 5 tsom iav hauv ib hnub).
• Cov roj ntuj (muaj txog 40 gram nyob rau ib hnub hauv daim ntawv ntshiab thiab nrog ntxiv cov zaub mov).

  
  

Nws yog txwv tsis pub ntxiv rau kev noj haus:

1. Khob noom: khoom qab zib, chocolate cov khoom qab zib, khoom qab zib thiab ncuav qab zib, qab zib jam, zib ntab ntuj, thiab lwm yam tais diav nrog tshuaj qab zib rau tshuaj;
2. Cov zaub mov rog, ntsim, ntsim los yog haus;
3. Liab lossis kua txob dub, qej;
4. Cawv thiab luam yeeb;
5. Tsawb, lawv hnyav heev rau lub cev;
6. Koj tuaj yeem siv cov tais diav tshwj xeeb uas tsim los ntawm koj tus kws kho mob.

Taum rau ntshav qab zib

Taum yog ib qhov zoo tshaj plaws los ntawm cov tshuaj ntsuab rau ntshav qab zib. Vim li no, qhov kev xaiv tseem ceeb yuav tsum tau taum yog qhov ua kom muaj protein thiab amino acids. Cov taum dawb nyob hauv cov khoom noj yuav tsum tau muab rhaub txhua hnub.

Tab sis vim yog qhov tseeb tias nws yog qhov ua tsis tau noj ib yam dab tsi los ntawm cov khoom lag luam no, nws tseem nyob hauv qhov tsis tau saib xyuas thaum mob. Tab sis txawm tias tsawg tus naj npawb ntawm cov zaub mov txawv muab cov txiaj ntsig tsis yog, tab sis kuj saj.

Tab sis vim muaj cov pa roj hauv cov hnyuv, cov khoom no los ntawm tsev neeg legume tsis tuaj yeem noj nyob rau hauv qhov ntau txaus. Nrog rau qhov zoo li ntawm cov teebmeem no, taum yog siv cov khoom noj khoom haus zoo hauv ib qho nyiaj tsawg lossis hauv kev sib txig nws tau txais kev noj tshuaj enzyme uas tshem tawm cov roj tsim tawm tag nrho.

Yog tias peb ntsuas cov amino acid muaj pes tsawg leeg ntawm cov khoom no, tom qab ntawd nws feem tseem ceeb tshaj plaws yog tryptophan, valine, methionine, lysine, threonine, leucine, phenylalanine, histidine. Ib nrab ntawm cov ntsiab lus no yog qhov tsim nyog (lub cev tsis coj los ua ke thiab yuav tsum tuaj nrog lwm cov zaub mov).

Cov vitamin muaj pes tsawg leeg kuj muaj ntau yam: C, B, PP, zinc, zinc, potassium, phosphorus thiab hlau. Nrog lawv qhov kev ua haujlwm, kev ua haujlwm ntawm lub cev ua haujlwm li qub nrog kev nce ntxiv hauv cov piam thaj hauv cov ntshav.

Porridge rau ntau hom kabmob

Buckwheat yuav tsum yog qhov khoom tseem ceeb rau cov ntshav qab zib tau. Nws tuaj yeem noj cov mis lossis hauv chav kawm thib ob. Qhov peculiarity ntawm buckwheat cereals yog qhov tseeb tias nws tsis cuam tshuam rau cov metabolism hauv kev ua kom yuag, vim tias cov piam thaj qib tau raug tswj nyob rau qhov txuas ntxiv, thiab tsis ua rau spasmodic nce, raws li cov zaub mov ntau yam qhia.

Kuj pom zoo rau tus kabmob yog oat, nplej, pob kws thiab hlaws barley. Ntxiv nrog rau ntau cov vitamins, lub cev yooj yim assimilates lawv thiab ua rau lawv zom cov enzymes. Qhov tshwm sim yog qhov txiaj ntsig zoo nyob rau ntawm cov metabolism ntawm carbohydrates thiab theem ntawm glycemia yog li qub.

Paub txog cov ntshav qab zib ntshav qab zib dab tsi tau paub ua ntej

Thawj thawj zaug, cov lus qhia rau cov khoom noj muaj ntshav qab zib rau cov ntshav qab zib tau piav qhia hauv 1500 BC. e. hauv phau Eus Cov Lus Cog Tseg: nws tau sib cav hais tias "cov txhauv nplej dawb, cov txiv ua qoob loo, thiab kua txiv qab zib" yuav tsis muaj teeb meem thaum tso zis.

Thawj thawj zaug, ib lub koomhaum ntawm cov neeg mob ntshav qab zib mellitus tau ua haujlwm nyob rau hauv lub xeev Indian hauv lub xyoo pua 6, qhov twg ntau dhau ntawm mov, hmoov nplej thiab kab tsib tsis pom zoo thiab taum thiab tag nrho cov nplej tau ntaus nqi rau tus neeg mob noj zaub mov.

Hauv lub sijhawm "ua ntej insulin", cov kws tshaj lij uas tsim cov zaub mov noj qab haus huv rau cov neeg mob ntshav qab zib tsis tuaj yeem txiav txim siab txog kev kho mob: rau cov neeg mob no, cov zaub mov muaj roj tsawg thiab carb ntev rau ib asthiv raug suav tias yog. Tsis tuaj yeem ua pov thawj rau lawv tus kheej nruj txog kev noj zaub mov kom rog Allen thiab "rog" Petren.

Tus neeg pib tshaj tawm kev noj haus yog J. Rollo, raws li nyob rau xyoo XVIII, ntawm cov nqe lus ntawm M. Dobson txog kev tso tawm thaum muaj suab thaj thaum tso zis, nws txiav txim siab los kho cov neeg mob uas tau txais kev cai noj zaub mov. Nws ntseeg tias muaj ntshav qab zib txhua yam, cov zaub mov raug coj tshwj rau kev noj haus yam tsis muaj qhov kev xav txog kev tshaib plab.

Glycemic index hauv cov zaub mov yog dab tsi?

Ib tug neeg mob uas mob ntshav qab zib mellitus, tshwj xeeb tshaj yog hom thib ob, yuav tsum tau ntsib nrog lub tswvyim xws li glycemic Performance index. Lo lus no cuam tshuam cov khoom noj muaj txiaj ntsig tom qab kev kuaj mob tau tsim muaj. Qhov no yog qhov nruab nrab ntawm lub peev xwm ntawm ib qho khoom noj tshwj xeeb kom nce qib ntawm glycemia (qab zib) hauv cov ntshav.

Yog tias cov khoom tau txais qhov tsis txaus siab glycemic Performance index, qhov no txhais tau tias tom qab nws siv cov ntshav qab zib cov ntshav nce siab dua. Yog tias qhov glycemic Performance index yog siab, qhov ntau dua yuav yog cov ntshav qab zib nce ntxiv tom qab cov khoom noj tau nkag mus rau hauv lub cev thiab cov ntshav qab zib sai yuav muaj ntau ntxiv tom qab noj mov. Lub tshuab ntsuas yuav pab txiav txim siab qhov xwm txheej ntawm lub cev tom qab noj mov.

Nws feem ntau lees txais tias kev faib tawm ntawm glycemic Performance index tau muab faib ua ntau yam xws li:

1. Ua tsis tau zoo - theem ntawm qhov taw qhia yog los ntawm 10 txog 40 units;
2. Qhov Nruab Nrab - Qhov taw qhia qib ntawm 41 txog 70 units;
3. Ua kom ntau - qib theem ntawm qhov ntsuas ntau tshaj 70 units.