Noj lub cev muaj teeb meem tshwm sim los ntawm qhov kev nce ntawm cov zaub mov carbohydrates hauv tib neeg kev noj haus ua rau lub cev tsis txaus siab thiab txhim kho cov ntshav qab zib hom 2.
Tsis yog hauv txhua kis, thaum txo cov calories kom tsawg, koj tuaj yeem txo koj cov ntshav qab zib.
Nws yog khoom noj khoom haus hauv carb qis uas tso cai rau peb ua kom cov kev ntsuas no tseem ceeb thiab zam kev pheej hmoo ntawm kev tsim mob hyperglycemia. Kev noj haus rau hom ntshav qab zib hom 2 rau cov neeg mob feem ntau hloov kho txoj kev kho kom tus mob.
Lub luag haujlwm ntawm kev noj zaub mov kom zoo thiab kev noj zaub mov zoo hauv kev kho mob thiab tiv thaiv cov mob ntshav qab zib
Nrog kev pab los ntawm kev xaiv khoom noj kom zoo thiab ua raws li kev noj haus, ntshav qab zib uas muaj hom mob thib ob tuaj yeem ua kom cov ntshav qab zib cov ntshav nyob ntawm qhov cim tsis tshaj 5, 5 mmol / L. Thaum cov piam thaj surges tsum, qhov kev noj qab nyob zoo ntawm cov neeg mob txhim kho. Tus qauv zoo tau pom thaum coj mus kuaj rau glycated hemoglobin thiab cov cholesterol.
Qhov ntsuas ntawm cov feem no tau nce qib qhov kev xav ntawm ib tus neeg noj qab haus huv. Kev noj zaub mov zoo rau cov ntshav qab zib pab txo cov kev pheej hmoo ntawm hyperglycemia. Ntau tus neeg mob, ua raws cov lus qhia kho mob rau khoom noj khoom haus, hloov mus rau qhov qis ntawm cov tshuaj insulin.
Lawv feem ntau pib poob ceeb thawj. Lawv normalize ntshav siab thiab cov kev ua ntawm cov hlab plawv system, o yuav ploj mus. Kev pheej hmoo ntawm cov mob nyhav ua cuam tshuam nrog ntshav qab zib yog txo.
Yam khoom noj dab tsi uas yuav ua raws li hom ntshav qab zib hom 2?
Kev xaiv khoom noj rau cov ntshav qab zib hom 2 yuav tsum yog ua raws li cov lus pom zoo los ntawm tus kws kho mob thiab kev nyiam ntawm tus neeg mob. Qhov no tuaj yeem yog cov zaub mov muaj calorie tsawg, tsis muaj carb ntau thiab tsis yog-carbohydrate.
Lub neej zoo ntawm tus neeg mob nyob ntawm txoj kev xaiv yog. Kev noj haus rau ntshav qab zib yuav tau ua kom pom tas li, txog thaum kawg ntawm lub neej.
Khoom noj khoom haus ntawm tus neeg mob yuav tsum ua raws li cov ntsiab lus hauv qab no:
- cov khoom noj carbohydrate yuav tsum tau noj ua ntej peb thaum tav su;
- nws yog qhov zoo dua rau noj cov txiv ntoo thiab cov yoghurts uas yog khoom noj qab zib, vim tias kev ua kom muaj cov rog rog tsawg dua qhov kev nqus ntawm cov piam thaj;
- cov khoom noj txhais tau tias nquag, txhawm rau pluas noj, nyiam dua nyob rau tib lub sijhawm;
- noj cov khoom siv fiber ntau;
- cov khoom noj uas muaj cov carbohydrates tsawg thiab cov tsiaj rog yuav tsum muaj nyob rau hauv tus neeg mob txoj kev noj haus;
- cawv yuav tsum tau muab pov tseg.
Cov ntsiab lus calorie ntawm cov tais diav yuav tsum raug txo kom tsawg, thaum lub zog txuag nqi.
Cov yam ntxwv ntawm cov khoom noj sib txawv rau cov ntshav qab zib hom 2:
- tsawg carbCov. Kev noj zaub mov muaj roj carb tsawg tuaj yeem pab txo cov ntshav qab zib kom muaj ntshav qab zib. Nws tso cai rau koj kom poob phaus thiab txo qis thaum tsis muaj qhov tshaib plab;
- carbohydrate-dawbCov. Cov khoom noj no muaj qhov tsis lees txais ntawm kev ua mov ci, cov khoom ua hmoov, txhua yam khoom qab zib, zaub hmoov, txiv hmab txiv ntoo thiab txiv ntoo. Tus neeg mob muaj peev xwm siv tau tsis txwv cov ntses, cheese, nqaij cov khoom noj;
- muaj protein ntauCov. Tus nqi ntawm cov khoom noj nrog cov protein yuav tsum tsis pub ntau tshaj kaum tsib feem pua ntawm tus neeg mob txoj kev noj haus txhua hnub. Cov khoom tso cai muaj xws li nqaij, qe, ntses. Nrog rau kev ua kom cov protein ntau ntawm lub cev uas tsis muaj zog, tshwj xeeb tshaj yog lub raum, ib lub nra hnyav ntxiv.
Tus naj npawb ntawm kev kho zaub mov noj lub rooj rau txiv neej thiab poj niam
Lub xov tooj muaj cuaj rau cov neeg mob ntshav qab zib txhais tau hais tias feem ntau ntawm cov khoom noj muaj txiaj ntsig, zaub mov noj 5-6 zaug hauv ib hnub hauv qhov me me. Nws yog ib qho tsim nyog kom ua raws li kev noj zaub mov tas li.Muaj Hwjchim:
- tus nqi ntawm cov tsiaj rog thiab carbohydrates yuav tsum tau txo qis;
- tag nrho cov khoom qab zib raug cais tawm tag nrho;
- Nws yog txwv tsis pub hla cov zaub mov tseem ceeb;
- nws raug nquahu kom noj tsuas yog ci thiab ci, ua noj.
Kev siv zog txhua hnub ntawm tus neeg mob noj yog li 2500 kcal. Haus tsawg kawg li 2 liv ntawm cov kua dej.
Yuav noj dab tsi ua kom koj cov piam thaj hauv ntshav nce siab: daim ntawv teev cov zaub mov zoo
Tus mob ntshav qab zib, kom ntshav qab zib hauv lub cev tsis sawv, koj yuav tsum ua raws li cov lus qhia nram no rau kev ua zaub mov:
- nws yog qhov zoo dua los ua kua zaub rau zaub kua zaub los yog npaj cov nqaij tsis muaj zog thiab nqaij ntses. Cov tom kawg tuaj yeem noj tsis tau ntau tshaj li ob zaug hauv ib lim tiam;
- ntses yuav tsum tsis txhob xaiv oily: perch, carp, pollock, pike. Kev nyiam ntawm cov khoom lag luam - nqaij qaib ntxhw thiab nqaij qaib;
- tag nrho cov khoom noj siv mis thiab mis nyuj ua ke yuav tsum muaj nrog cov roj tsawg kawg;
- nws zoo dua rau noj cov nqaij npuas omelette los ntawm qe qaib, ntxiv rau los ntawm cov protein. Yolks raug txwv tsis pub;
- buckwheat, hlaws barley, oatmeal yog xaiv cov cereals. Noj porridge tsis ntau tshaj ib zaug ib hnub;
- ntawm cov khoom lag luam bakery, cov kev xaiv tseem muaj tag nrho cov khoom ua qoob, ceg tawv thiab cov khoom lag luam;
- ntawm cov zaub cia dib, txaij, kohlrabi, dawb thiab zaub paj, zaub ntsuab. Qos yaj ywm thiab beets noj tsis ntau tshaj ob zaug hauv ib lub lim tiam. Yog tias lawv txoj kev noj qab haus huv hnyav ntxiv, lawv yuav cais tawm ntawm tus neeg mob lub cev noj mov;
- Koj tuaj yeem noj cov txiv hmab txiv ntoo hauv cov txiv ntoo, ntawm cov txiv ntoo - cranberries, currants. Cov nqaij tsawb cais tawm hauv cov ntawv qhia;
- pub ua ncuav thiab mov ci noj ua si;
- Koj tuaj yeem haus dej rosehip broth, dej dawb thiab ntxhia dej tsis muaj roj, tshuaj yej ntsuab, tshuaj ntsuab infusions, txiv hmab txiv ntoo compotes nrog ntxiv ntawm ntuj qab zib.
Dab Tsi Mob Ntshav Qab Zib Yuav Tsum Tsis Noj: Daim Ntawv Khoom Noj Txhaum Cai
Cov Khoom Uas Tus Kab Mob Ntshav Qab Zib:
| Txiv Hmab Txiv Ntoo | Txiv tsawb, txiv qab zib, txiv ntoo qhuav |
| Zaub | Beets, carrots, qos yaj ywm, taub dag, zucchini |
| Nqaij | Nqaij npuas, rog nqaij nyuj thiab nqaij yaj |
| Khoom qab zib | Refined suab thaj, zib ntab, jam, chocolate, khoom qab zib, halva |
| Cov khoom qab zib | Mis nyuj khov, curd cheese |
| Cereals | Mov nplej, semolina |
| Khoom noj siv mis | Rog qaub cream, qab zib yogurts nrog txhaws, curd qab zib loj, hws mis |
| Cov nplej zom | Cov khoom ntawm cov hmoov nplej zoo |
| Ci | Ncuav Qab Zib, Ncuav Qab Zib, Ncuav Qab Zib |
| Cov txuj lom | Txhua hom kev ua si kub |
Cov npe ntawm cov khoom no muaj cov roj glycemic siab, uas yog, lawv muaj peev xwm nce qib siab ntxiv ntawm cov piam thaj hauv cov ntshav thiab ua rau cov neeg mob hnyav ntxiv.
Dab tsi haus: tso cai thiab txwv tsis pub haus
Thaum xaiv cov dej qab zib, koj yuav tsum xav txog cov ntsiab lus ntawm carbohydrates hauv lawv. Cov kua dej ntim khoom yog nruj me ntsis txwv tsis pub, vim tias lawv muaj ntau cov suab thaj. Koj tuaj yeem npaj cov zaub smoothies los ntawm txiv lws suav, carrots, spinach, kua txob qab zib, dib, zaub qhwv, zaub kav.
Decoction ntawm Ivan tshuaj yej muaj cov cuab yeej suab thaj
Cheebtsam yuav tsum zoo dua yog xaiv raws li saj nyiam. Jerusalem artichoke muaj peev xwm ua kom qis dua qab zib. Ntawm cov txiv hmab txiv ntoo haus, nws yog ntshaw kom muab kev nyiam rau cov kua txiv, diluting lawv nrog dej.
Kev sib xyaw ntawm cov tshuaj yej willow, chamomile muaj cov khoom ntiag tug uas txo cov ntshav qabzib hauv cov ntshav. Chicory tuaj yeem siv rau ntshav qab zib. Los ntawm cov khoom noj uas muaj cawv haus kefir thiab fermented ci mis nyuj muaj qhia.
Cov zaub mov dab tsi raug pom zoo rau cov neeg laus?
Lub caloric txhua hnub nqi ntawm cov zaub mov rau cov laus yog me ntsis tsawg dua rau cov hluas:
- cov txiv neej 60 xyoo txog 75 xyoo yuav tsum muaj 2300 kcal / hnub;
- poj niam hnub nyoog 60-75 xyoo - 2100 kcal / hnub;
- cov neeg mob hnub nyoog 75 xyoo - 2000 kcal / hnub;
- cov neeg mob los ntawm 75 xyoo thiab laus dua - 1900 kcal / hnub.
Nrog kom dhau ntawm qhov hnyav me me ntawm lub cev nyhav, qhov tsim nyog niaj hnub yog 1900 kcal / hnub. Cov neeg pw txaj tsis ntau tshaj 1800 kcal / hnub.
Txhua yam khoom qab zib yog cais tawm ntawm cov khoom noj khoom haus rau cov laus. Koj tuaj yeem siv cov piam thaj hloov tom qab sab laj nrog kws kho mob. Txiv roj thiab butter yog tso cai tsis muaj ntau tshaj peb caug grams.
Mayonnaise, nqaij nqaij raug muab cais tawm. Koj tuaj yeem noj cov ncuav dub. Nqaij thiab ntses yog xaiv cov roj muaj roj tsawg, thiab ua noj rau ob peb. Thaum tsis muaj hniav, lawv yog hauv av hauv rab.
Qaub-mis cov khoom lag luam yuav tsum muaj nyob rau hauv kev noj haus ntawm cov laus
Qhov tsis tsim nyog yuav tsum tsis txhob muab rau tus neeg laus. Ib lub qe yuav noj ib zaug ib as thiv. Nqaij thiab nqaij ntses kua zaub tsis pub tshaj li ob zaug hauv ib lub lim tiam. Koj tuaj yeem noj zaub thiab kua zaub kua zaub.
Cov txiv ntoo qab zib yog muab rau cov neeg laus tom qab sab laj nrog kws kho mob. Hloov ntsev, tais diav tuaj yeem tau nrog cov txuj lom me me. Hau zaub. Nco ntsoov suav nrog tsev cheese thiab khoom noj siv mis hauv zaub mov.
Qauv ntawv qhia zaub mov rau lub lim tiam
Cov ntawv qhia ua piv txwv muaj qhov xav tau txhua hnub ntawm ntshav qab zib hauv calories thiab qhov yuav tsum muaj cov vitamins:
| Hnub ntawm lub lim tiam | Noj tshais | Khoom txom ncauj | Noj su | Muaj cov tshuaj yej siab | Noj hmo | 2 noj hmo |
| 1 | Oatmeal, ib khob dej tshuaj yej, ib daim ntawm cov qhob cij qhob cij | Kua ntsuab, ntsuab tshuaj yej | Pea kua zaub, vinaigrette, hlais dub khob cij, lingonberry haus ntawm qab zib hloov | Carrot zaub xam lav | Buckwheat porridge nrog nceb, 2 lub khob cij, dej ntxhia tsis muaj roj | Kefir |
| 2 | Cov zaub xas lav, nqaij ntses npau ntses, noj tshuaj ntsuab | Cov txiv hmab txiv ntoo qhuav compote | Zaub borscht, zaub xam lav, ntsuab tshuaj yej | Curd cheesecakes, tshuaj yej rau xaiv los ntawm | Cov qe qe chav, hau pob kws ua kom sov | Ryazhenka |
| 3 | Mashed carrots nrog kua, ib daim ntawm cov mov ci nrog cheese, tshuaj yej | Cov txiv kab ntxwv qaub | Khaub noom kua zaub, kua mis hau, nqaij npog, qhob cij | Tsev cheese, tshuaj yej ntsuab | Zaub stew, ci ntses, rosehip haus | Kefir |
| 4 | Cov nplej porridge, hau beets, kua compote | Kiwi | Zaub kua zaub, nqaij qaib ceg, khob cij yob, tshuaj yej ntsuab | Ntsuab kua tshuaj yej | Cov zaub qhwv zaub qhwv, cov qe muag ua kua, ntsuab tshuaj yej | Skim mis |
| 5 | Millet porridge, qhob cij, tshuaj yej | Morse | Nqaij ntses kua zaub, zaub xas lav, ib daim ntawm qhob cij, tshuaj yej ntsuab | Txiv hmab txiv ntoo zaub xam lav | Barley porridge, taub dag caviar, haus txiv qaub, ib daig ntawm ncuav | Cov ntxhia dej |
| 6 | Cov ua taub liab paum | Qhuav apricots | Zaub kua zaub, qhob cij, cov txiv hmab txiv ntoo qhuav compote | Txiv hmab txiv ntoo rau xaiv | Cov nqaij qe, stewed zaub, tshuaj ntsuab tshuaj ntsuab, qhob cij | Ryazhenka |
| 7 | Buckwheat porridge, ib daim ntawm cov cheese thiab qhob cij, ntsuab tshuaj yej | Kua | Taum kua zaub, pilaf nrog nqaij qaib, compote | Curd cheese | Stewed eggplant, boiled veal, kua txiv cranberry | Kefir |
Cov kua dej ib zaug yuav tsum haus dej tsawg kawg ib khob, thiab noj mov tsis ntau tshaj tsib caug grams.
Cov ntawv qhia zaub mov noj rau cov neeg mob uas lub cev tsis txaus siab rau cov rog lub cev hnyav dhau mus ua rog
Nws raug nquahu kom txhua tus neeg ua noj ua haus rau txhua lub lauj kaub tais diav rau ob peb los yog ci. Cov zaub mov txawv:
- lub ci ci nrog cov nceb thiab txiv lws suavCov. Nqa ob lub hnab nplej ua hnab, cov nceb tshiab 150 g, 2 txiv lws suav, lub taub hau qej, dos, ib lub roj txiv roj roj, zaub qhwv. Khob cij yog txiav rau hauv slices, rubbed nrog qej. Txiv lws suav tsuav ua voj voog. Ci grated. Cov nceb thiab dos yog cov nqaij kom huv thiab muab kib, cov hnab nqa zaub ua ke rau hauv qhov chaw. Rau ntawm ib lub khob cij kis ib qho nqaij soob, rau saum nplooj tsawb, kib nceb thiab cheese. Cov nqaij ci yog muab tso rau hauv qhov cub rau 10 feeb ua ntej ua kom browning. Tsuag nrog zaub ntsuab rau saum;
- cov kua zaub nrog qaib thiab mintCov. Siv phaus ntawm taub dag, tev, txiav rau hauv daim, stew nrog dos. Nqaij qaib fillet, 150 grams, hau. Whisk cov khoom xyaw rau hauv rab. Nqaij qaib cawv ntxiv rau lawv. Hauv cov zaub mov tiav lawm muab ib daim ntawm dorblu cheese thiab sprig ntawm mint. Ib lub hnab daim khaub noom yog muab rau cov kua zaub.
Cov lus qhia rau tuav hnub yoo mov rau cov neeg rog dhau
Yog li tias kev noj zaub mov tsis yog lub nra, cov khoom lag luam rau hnub yoo mov yuav tsum tau xaiv los saj. Nyob rau cov hnub ntawd, ib qho yuav tsum tsis txhob muaj kev mob siab rau lub cev thiab kev ua si.
Yog tias koj npaj tshem cov hnub so rau hnub so, npau suav lossis taug kev yuav pab koj kom tsis txhob cuam tshuam los ntawm zaub mov. Yog tias nws tau txais qhov tsis zoo, koj tuaj yeem haus ib khob ntawm yogurt, tab sis tsis muaj roj.
Thaum tsis rub tawm ntawm kefir, koj yuav tsum tau haus dej ntau. Hmo ua ntej noj cov zaub mov, tsis txhob overeat.
Txheeb xyuas cov txiaj ntsig ntawm kev noj zaub mov noj
Txhua tus neeg mob ntshav qab zib tau pom zoo tias kev noj haus yog txoj kev kho mob zoo tshaj plaws hauv kev tiv thaiv tus kab mob thib 2 mob.Yog tias koj ua raws li cov zaub mov muaj carb qis rau ob peb hnub, ntshav qab zib cov ntshav yuav poob qis heev, thiab qee qhov nws rov qab zoo li qub.
Cov txiaj ntsig pheej ua tiav tau los ntawm cov neeg uas ua raws li kev noj haus zoo txhua lub sijhawm. Qee tus tswj hwm ua kom yuag poob rau ntawm kev noj zaub mov protein, thaum ua kom cov ntshav qab zib.
Cov neeg mob feem ntau tau coj los ntawm lawv cov glycemic index thaum xaiv cov khoom. Qhov no zam kev dhia hauv cov tshuaj hauv ntshav.
Yuav luag txhua tus neeg ntseeg tias kev tshaib plab tsis muaj nuj nqis, vim hais tias tom qab ntawd ib tug neeg tawg sai dua. Qee zaum nws tsuas yog txaus ntshai, tshwj xeeb tshaj yog rau cov neeg mob insulin.
Kev siv yees duab
Hais txog cov ntsiab cai ntawm kev noj haus rau hom ntshav qab zib hom 2 hauv cov yeeb yaj kiab:
