Kev noj ntshav qab zib ntau ntau - cov yam ntxwv thiab zaub mov noj

Txhawm rau tswj kom cov ntshav qab zib kom tsis so hauv qab los, tiv thaiv ib qho tseem ceeb poob qis hauv qab 3.5 mol / L thiab zam txhua yam kev cuam tshuam tom ntej, noj cov zaub mov ntshav qab zib kom tsawg. Cov zaub mov zoo li no cuam tshuam nrog kev txwv, lossis theej, nrog kev txwv tus kheej. Lawv yuav nruj npaum li cas thiab lawv zoo siab npaum li cas?

Vim li cas qab zib thiaj li poob?

Qhov kev txo qis hauv cov ntshav qab zib ua rau kev tshaib plab ntawm tag nrho cov ntaub so ntswg, nrog rau lub hlwb. Kev mob ntshav qab zib feem ntau tshwm sim rau cov xwm txheej hauv qab no:

• Nrog rau kev noj tshuaj insulin ntau dhau, uas feem ntau tshwm sim hauv cov ntshav qab zib mob ntev;
• Kev tsim cov tshuaj insulin ntau dhau los ntawm lub cev vim muaj qhov tshwm sim thiab kev loj hlob ntawm cov qog, mob hnyav;
• Tom qab muaj kev ntxhov siab;
• Raws li kev teb rau kev xav thiab lub cev ntau dhau;
• Thaum lub cev tsis muaj calorie ntau thiab kev quav cawv.

Tab sis qee zaum nrog cov roj ntsha sai sai hauv lub cev, cov ntsuas no suav tias yog kev suav. Qhov sib txawv yog yooj yim pom nrog kev kuaj ntshav tsis tu ncua. Yog tias lawv hem tib neeg txoj kev noj qab haus huv, lawv yuav tsum noj zaub mov tshwj xeeb.

Hauv paus ntawm kev noj zaub mov hypoglycemic

Txij li thaum yau peb tau qhia txog cov ntsiab lus tsis muaj calorie ntawm cov zaub mov. Tab sis tsis yog txhua tus paub txog cov nyhuv ntawm glycemic index. Nws to taub raws li qhov feem pua ​​ntawm cov piam thaj hauv cov ntshav tom qab ib qho zaub mov tshwj xeeb uas cuam tshuam nrog cov carbohydrates. Qhov ntau ntawm lawv, lub siab dua GI. Tab sis tsuas yog zom cov zaub mov (carbohydrate) tsis zoo. Yog li ntawd, lub hom phiaj ntawm kev noj zaub mov zoo nrog hypoglycemia yog kom cais cov carbohydrates sai thiab hloov nrog cov nyuaj.

Kev noj haus tau zoo vim tias nws tsis cuam tshuam kev tshaib plab. Tab sis koj yuav tsum tau txwv kev noj zaub mov nrog GI siab. Ntawm 100 lub ntsiab lus coj los ua lub hauv paus, cov zaub mov nrog qhov ntsuas qis ntawm txog 55 qhov poob poob rau hauv kev noj haus ntawm qhov poob phaus. Rau kev siv: qib nruab nrab yog 56-69, qhov siab tshaj plaws yog los ntawm 70 units. Cov kev cai rau niaj hnub noj yog 60-180. Vim li cas thiaj muaj qhov luv luv ntawm cov lej? Cov qauv kev tso cai yog nyob ntawm qhov hnyav thiab tus yam ntxwv ntawm tus neeg mob.

Nws tshem tawm qhov tshaj, uas yuav pab txo cov piam thaj thiab kev rog, ntev rau lub siab ntawm satiety tom qab txhua pluas noj. Nws kuj tseem rov qab tsim kho carbohydrate metabolism thiab pab tiv thaiv kom tsis txhob muaj teeb meem ntshav qab zib.

Cov hauv paus ntsiab lus ntawm kev noj zaub mov hypoglycemic

Ntawm tag nrho cov ntsiab cai ntawm cov khoom noj khoom haus zoo tshaj plaws, qhov tseem ceeb tshaj plaws yog kev tswj hwm ntawm kev noj zaub mov carbohydrate. Yuav ua rau nws nkag siab, cov lus pom hauv qab no yuav pab:

• Txo cov khoom noj ua kom rog
• Ua kom ntau ntxiv ntawm cov uas muaj qhov zom zom zuj zus;
• Tsom cov khoom noj muaj protein ntau;
• Txhawb koj cov khoom noj kom zoo nrog cov zaub mov muaj fiber ntau uas ua rau kom lub qab zib nqus ntawm cov carbohydrates;
• Txo cov roj ntau hauv cov zaub mov noj txhua hnub, vim tias cov rog rog cuam tshuam nrog kev tsim cov tshuaj insulin;
• Tsis txhob sib xyaw nrog cov carbohydrates thiab cov rog sai;
• Txo qhov sib nrug ntawm cov zaub mov noj mus rau 2-3 teev thiab faib cov ntim ib txwm ntawm cov tais rau hauv ntau me me, tsis pub ntau tshaj ib khob;
• Noj raws nkaus nkaus ntawm lub moos;
• Tshem tawm cov cawv, uas txo cov khoom qab zib;
• Haus tsawg kawg li 2 liv dej dawb.

Kev ua raws li txhua lub ntsiab cai yuav qhib txoj kev rau koj kev noj qab haus huv.

Yam khoom twg siv?

Cov khoom lag luam thiab lawv cov glycemic index yog encased hauv cov ntxhuav uas yooj yim rau siv hauv kev kho thiab yuag poob. Tab sis tag nrho cov ntaub ntawv hauv lawv tuaj yeem hloov mus rau hauv daim ntawv luv. Vim li cas? Txhawm rau kom tsis txhob nqa tas li cov ntawv sau thiab daim npav nrog koj, tsis txhob ntshai yog tias koj tsis nco qab nqa lawv nrog koj. Nws yog qhov tseem ceeb yuav tau kawm txij thaum pib qhov khoom twg peb hais tias yog lawm.

Xav hauv siab muaj cov khoom lag luam nrog xoom GI. Cov no suav nrog cws, qwj nplais, kua txiv quav thiab lwm yam nqaij ntses, muaj cov ntses uas muaj roj tsawg thiab ua kua ntses. Kuj tseem muaj qhov glycemic index tsawg:

• Cov Sijhawm;
• Nceb thiab txhua yam txiv ntoo;
• Cov qe
• Cov zaub: liab kua txob, dib thiab zucchini, txhua hom zaub qhwv, radishes, dos, qij, eggplant, carrots, beets, txiv lws suav;
• Cov nqaij ntshiv;
• Cov ceg: lentils, taum, chickpeas, taum ntsuab, nrog rau cov kaus poom;
• Cov zaub ntsuab: spinach, cilantro, basil, zaub xas lav, dill, zaub kav;
• Qhiav
• Txiv Ntseej;
• Berries - currants, blackberries, blueberries, gooseberries, txiv pos nphuab;
• Cocoa thiab tsaus chocolate;
• Cov txhuv - barley, txhuv qus;
• Qhuav apricots;
• Mis thiab kua mis nyeem yog ntuj;
• Cov txiv hmab txiv ntoo - plums, quinces, txiv ntoo qab zib, txiv ntoo qab zib, cov txiv ntoo hauv cov kua txiv, pomegranates, txiv apples, txiv duaj, apricots;
• Sunflower noob, noob hnav noob;
• Cov kua txiv lws suav;
• Tag nrho cov khob cij mov ci.

Qhov no yog lub hauv paus ntawm cov khoom noj muaj ntau. Qee zaum, tab sis tsis tshua muaj, cov khoom noj uas muaj GI ntsis yuav nkag rau nws. Daim ntawv no suav nrog:

• Cov nplej zom nyuaj: spaghetti, vermicelli;
• Oatmeal, buckwheat, nplej xim av;
• Taum
• Txiv Hmab Txiv Ntoo: txiv hmab, txiv tsawb, txiv puv luj, persimmon, kiwi, hmoov nplej, qab zib, txiv kab ntxwv;
• Carrot, txiv kab ntxwv qaub, txiv kab ntxwv, kua thiab blueberry tshiab;
• Jam;
• Raisins;
• Cov kaus poom txiv duaj;
• Mis nyuj khov;
• Qos yaj ywm hau thiab beets;
• Nyob kas poom zaub.

Tau txais cov ntsiab lus raws li GI, tsis txhob hnov ​​qab txog tus nqi khoom noj khoom haus. Nws yuav tsum tsis pub ntau dua 1500 calories ib hnub twg.

Pib qhov twg?

Thaum pib ntawm kev noj cov zaub mov hypoglycemic yog kev ua tiav kev cais tawm ntawm cov carbohydrates txaus ntshai.

Koj yuav tsum tsis txhob ntshai, vim tias koj tuaj yeem ua ntau yam tais diav los ntawm zaub mov glycemic tsawg.

Nov yog tus yuam sij rau kev ua tiav raws li kev noj haus tau zoo, uas tso cai rau koj ua kom lub hauv paus tsis muaj zog.

Tom qab 2 lub lis piam, cov khoom lag luam nrog GI ntawm kwv yees li 50 ntsuas tau nkag rau hauv cov khoom noj. Tab sis lawv pom zoo kom noj thaum sawv ntxov. Tom qab lwm 2 lub lis piam, theem 3 pib, thaum uas siv cov zaub mov glycemic siab raug tso cai.

Dab tsi los ua noj?

Yuav kom ntseeg tau tias koj cov zaub mov noj kom muaj cov dej qabzib nyob ib txwm, tab sis tib lub sijhawm nws xis nyob, siv sijhawm los npaj zaub mov qab. Los ntawm cov khoom lag luam uas muaj GI tsawg, koj tuaj yeem ua noj thiab noj mov:

1. Kua zaub Cov neeg tsis noj nqaij nceb thiab zaub ntsuab tau txais tos. Tab sis zaub pob kua zaub, pickles thiab borscht siav ntawm qhov muaj roj tsawg nqaij ntses tsis raug txwv tsis pub. Tsuas yog tsis txhob overcook zaub, tab sis tam sim ntawd muab pov rau hauv dej npau.
2. Cov zaub nyoos nrog cov nqaij nruab deg thiab zaub. Tab sis hnov ​​qab beets thiab qos yaj ywm.
3. Tsawg-rog qaub cream li hnav khaub ncaws, tsev cheese, cheese tsis muaj ntsev.
4. Qe dawb omelettes.
5. Porridge hauv cov mis nyuj uas muaj roj tsawg. Barley thiab oat groats, buckwheat thiab barley yog tau tso cai.
6. Ib qho nqaij twg tsuas yog nqaij npuas, tshis thiab nqaij nyug xwb. Qee zaum koj tuaj yeem kho koj tus kheej mus rau lub siab.
7. Zaub sab lauj kaub uas mus nrog nqaij.
8. Los ntawm qab zib rau lub hwj chim ntawm txhua tus neeg los mus ua noj jelly thiab txiv hmab txiv ntoo.
9. Dej qab zib: cov tshuaj ntsuab tshuaj ntsuab, cov kua zaub, cov nqaij tsis muaj qab hau.

Yam khoom noj dab tsi raug txwv?

Nrog hypoglycemia, cov zaub mov hauv qab no yog contraindicated:

1. Buns, pastries thiab lwm cov neeg sawv cev ntawm cov khoom bakery los ntawm qib siab ntawm hmoov nplej;
2. Cov tshuaj nplaum, salted cheeses, ci ntsa iab los ntawm qab zib tsev cheese;
3. Rog thiab mis nyuj ua kua zaub nrog cov noodles;
4. Cov nqaij rog, hnyuv ntxwm, noj nqaij;
5. Ntses: oily, salted thiab haus;
6. Ua noj roj thiab zaub roj;
7. Fried qe;
8. Semolina thiab txhuv dawb;
9. Pickled zaub;
10. Cov txiv hmab txiv ntoo qhuav;
11. Khoom qab zib
12. Si haus;
13. Hoobkas sauces: mayonnaise, ketchup.

Los ntawm txoj cai, nws tuaj yeem raug hu ua cov npe ntawm cov khoom tsim kev puas tsuaj, puas yog?

Noj zaub mov rau cov poj niam cev xeeb tub thiab me nyuam

Cov poj niam cev xeeb tub thiab cov menyuam yaus muaj lub cev yuag. Thaum lub sijhawm no, cov carbohydrates yog qhov tseem ceeb heev rau cov poj niam. Yog li ntawd, cov txiv hmab txiv ntoo qab zib uas muaj cov vitamins tau tso cai.

Cov menyuam xav tau lub zog ntau. Yog li ntawd, txiv quav ntswv nyoos, txiv tsawb, nplej zom tau ntxiv rau cov tais diav ua noj. Tab sis nws yog ib qho tseem ceeb kom tsis suav cov piam thaj hauv nws daim ntawv dawb huv. Qee lub sij hawm nws hloov nrog sweeteners.

Qhov zoo thiab qhov tsis zoo

Kev noj ntshav qab zib nyob ib puag ncig ntawm qee cov kab mob yuav dhau los. Tab sis nws feem ntau xaiv rau poob phaus, vim hais tias nws tau tseeg tsis zoo:

1. Cov zaub mov rau hypoglycemic noj yog ntau thiab txawv;
2. Nws yog ze rau cov khoom noj kom tsim nyog thiab zam kev tawm tsam kev tshaib kev nqhis;
3. Thaum lub sij hawm noj haus, cov metabolism sai sai, lub plab hnyuv nce ntxiv;
4. Cov khoom siv raug txais yog qhov pheej yig thiab pheej yig.

Dab tsi yog qhov tsis zoo ntawm kev noj haus? Muaj yuav luag tsis muaj. Tab sis thaum xub thawj, koj yuav tsum kawm cov ntxhuav thiab cim lawv cov ntaub ntawv, nqa nrog koj thiab nco ntsoov xa lawv. Rov ua tus paub koj tus kheej tias kev paub tshiab yuav pab tau lub neej.