Kev noj haus yog ib qho ntawm lub hauv paus uas ua tiav los tiv thaiv ntshav qab zib ua tau. Txij li kev cuam tshuam ntawm endocrine yog ib qho mob uas tsis tuaj yeem, tus neeg mob yuav tsum soj ntsuam cov zaub mov kom tag nws lub neej.
Xav seb koj tsis tuaj yeem noj cov ntshav qab zib tau li cas, thiab cov khoom noj dab tsi koj xav txwv.
Txheej txheem dav ntawm khoom noj khoom haus
Txhawm rau kom muaj kev noj qab haus huv thiab tiv thaiv kom tsis txhob muaj piam thaj nyob rau hauv thaj chaw qab zib, yuav tsum muaj ntau txoj cai:
- khoom noj khoom haus yuav tsum muaj qhov sib npaug thiab muaj: 30-40% protein, 40-50% carbohydrates, 15-20% rog;
- noj hauv qee qhov me me thiab tsawg kawg 5-6 zaug hauv ib hnub;
- Nws zoo heev yog tias muaj cov zaub mov muaj fiber ntau hauv cov zaub mov. Cov no yog: bran, dogrose, tseem grain qhob cij, flax noob, apricots, thiab lwm yam.;
- Cov rog rog ntses tsis muaj roj yuav tsum muaj nyob rau hauv cov khoom noj muaj hnub nyoog;
- 5 grams los yog ib me nyuam diav tauj ib hnub - qhov ntau tshaj yog pub ntsev tau;
- yogurts, kefir, cheeses thiab lwm cov khoom siv mis nyuj yuav tsum xaiv kom lawv muaj roj tsawg kawg nkaus;
- cov qe tau noj, tab sis tsis pub ntau tshaj 2-3 zaug hauv ib lub lim tiam. Nrog rau cov rog hauv siab, nws yog qhov zoo uas yuav tsum noj cov protein xwb;
- ob lub raum, lub siab thiab daim siab - tso cai rau siv;
- 1.5 liv dej nyob rau ib hnub yog qhov kev cai, uas yuav tsum tsis txhob hnov qab;
- thaum lub sijhawm noj mov, nws tau pom zoo kom nqus cov zaub, thiab tom qab ntawd - cov protein;
- nws tsim nyog saib xyuas cov ntsiab lus hauv caloric ntawm cov zaub mov noj txhua hnub - feem ntau cov neeg noj zaub mov tsis pom zoo kom tshaj li tus naj npawb ntawm 2000 kcal rau ib hnub;
- cov nplej xim av, tsis zoo li dawb, tsis yog txwv tsis pub;
- cov khoom noj uas muaj cov rog pauv yuav tsum tau muab tshem tawm kom meej (cov paj kws, khoom noj txom ncauj, ncuav qab zib, ua khoom noj qab zib, ncuav, thiab lwm yam);
- cov khob cij dawb yuav tsum muab hloov nrog cov ceg lossis tag nrho cov nplej;
- cov kua dej tshiab yog qhov zoo tshaj plaws diluted nrog dej.
Dab tsi tsis tuaj yeem noj nrog ntshav qab zib?
Ntawm no yog cov pab pawg tseem ceeb ntawm cov khoom lag luam uas tsis tuaj yeem noj nrog lub ntsej muag ntshav siab:
- cov tais diav nrog cov ntawv sodium siab: pickles, marinades, cov zaub mov kaus poom, thiab lwm yam.;
- cov khoom noj muaj txiaj ntsig thiab hmoov txhuv nplej: mov dawb, hmoov nplej, ncuav pastries, buns;
- qab zib thiab txhua yam uas muaj nws hauv ntau qhov ntau: jam, jam, jam;
- cov khoom noj muaj rog, nrog rau cov tshuaj tsw qab, yog yurts, mis nyuj, chees;
- mayonnaise thiab lwm lub khw ntses rau zaub nyoos;
- chocolate, tuav, dej khov;
- qab zib haus cov dej qab zib;
- cawv
- cov zaub mov muaj roj ntau: nqaij npuas, nqaij npuas kib, roj, nqaij qaib nrog rau tawv nqaij, thiab lwm yam.;
- tej daim;
- cov khoom noj ceev
- khw cov kua txiv ua kua;
- txiv hmab txiv ntoo qab zib heev: hnub tim, txiv tsawb, figs, txiv quav ntswv nyoos;
- zib ntab;
- hnyuv ntxwm, hnyuv ntxwm, hnyuv ntxwm;
- pastes;
- nplua nuj nqaij thiab ntses nqaij ntses.
Dab tsi yog glycemic index?
Glycemic Performance index (GI) - tus nqi ntawm cov carbohydrates uas muaj nyob hauv ib qho khoom lag luam yog nqus tau.Thaum qhov ntsuas tau loj, lub zog kis mus rau lub cev sai sai, uas ua rau lub cev yuav luag nrawm nrawm hauv cov ntshav hauv cov ntshav hauv cov ntshav.
Nws yog vim li no cov neeg mob ntshav qab zib tau qhia kom noj zaub mov GI tsawg.
Lub tshuab yog yooj yim: lub zog uas muaj cov carbohydrates muab rau lub cev siv rau kev siv nyiaj rau lub zog tam sim no, nrog rau kev tswj cov leeg glycolylene mov. Txoj kev no tsis nres rau ib pliag.
Thaum muaj ntau cov carbohydrates los ntawm cov khoom noj, lawv cov roj ntau dhau los hauv daim ntawv ntawm cov rog ua. Yog tias qhov no tshwm sim tsis tu ncua, lub cev tsim cov tshuaj insulin ntau dua, thiab cov metabolism hauv lub cev ua tsis yooj yim sua.
Cov ntsiab lus GI thiab cov calories ntau yuav luag tsis muaj feem cuam tshuam, piv txwv li cov nplej xim av thiab cov khoom noj muaj ntau dua 300 kcal hauv ib puas grams, tab sis cov carbohydrates no nqus tau qeeb thiab tsis ua mob rau lub cev, vim tias GI ntawm cov khoom lag luam no tsawg.
Sau cov Khoom Muag Siab thiab Qib GI
Hauv qab no peb muab 2 lub rooj. Thawj yog cov khoom uas koj tuaj yeem noj, qhov thib ob yog cov khoom uas koj yuav tsum tsis kam:
| Npe | GI |
| Basil, Parsley, Oregano | 5 |
| Avocado, zaub xas lav nplooj | 10 |
| Zaub ntsuab, txiv laum huab xeeb, txiv ntseej, zucchini, nceb, dib, zaub ntsuab, txiv ntoo, zaub qhwv, ceg tawv, zaub txhwb, dos, rhubarb, taum paj, kua taum | 15 |
| Eggplant, blackberry | 20 |
| Cherries, currants, txiv pos nphuab, lentils, raspberries, taub dag noob, gooseberries | 25 |
| Cov mis, tangerines, apricots, chocolate dub, kua txiv lws suav, txiv moj coos, taum ntsuab, txiv lws suav, cov nqaij rog uas muaj rog cheese, blueberries, lingonberries, txiv hmab txiv ntoo nyiam. | 30 |
| Txiv duaj, pomegranates, quince, plum, nectarine, txhuv dub, taum, cov roj ntsha yogurt | 35 |
| Prunes, apricots qhuav, kua txiv zaub ntug hauv paus, undercooked durum nplej nplej zom | 40 |
| Cov kua txiv kab ntxwv, tag nrho cov nqaij ci, txiv maj phaub, txiv kab ntxwv qaub | 45 |
| Cov nplej xim av, kua thiab cranberry kua txiv tsis muaj qab zib, kiwi, txiv nkhaus taw, txiv kab ntxwv, ntsuab buckwheat | 50 |
Cov txiaj ntsig tau muab cuam tshuam rau cov khoom tshiab - kib hauv roj tuaj yeem nce GI ntau zaus.
Avocado - ib qho khoom lag luam nrog tsawg kawg nkaus gi
| Npe | GI |
| Cov khob cij dawb | 100 |
| Muffin, pancakes, txiv hmab txiv ntoo nyob kas poom, mov mij | 95 |
| Zib ntab | 90 |
| Pob kws flakes, hau qos yaj ywm thiab carrots, uas ua txhuv | 85 |
| Zog haus, muesli | 80 |
| Ci, Melon, Vauv, taub dag | 75 |
| Cov nplej, txhuv carrots, qhob noom xim kasfes, dumplings, tej daim, fizzy haus, pineapples, qab zib, nplej nplej zom nplej | 70 |
GI tus nqi ntawm cov khoom lag luam tuaj yeem pom nyob rau ntawm ntim khoom ntawm ntau cov khoom noj. Tsis txhob tsis quav ntsej cov ntaub ntawv no thaum mus xyuas ib lub tsev loj.
Cov Khoom Txwv Txwv Khoom
Tus mob ntshav qab zib xav tau kom zam tag nrho cov khoom hauv qab no ntawm cov zaub mov:
| Npe | Kev Txwv | Tsim nyog kawg |
| Lub cev rog | Npauj Lias, lard | Zaub roj |
| Nqaij | Nqaij os, tshis, nqaij npuas | Cov nqaij npuas |
| Ntses | Rog ntau yam: salmon, trout, mackerel | |
| Nqaij tawv | Txhua | |
| Kev Ua Haujlwm | Lub plawv, hlwb, pob kws nqaij nyuj, nqaij nyug nplaig | |
| Thawj qhov kev kawm | Lub khob noom rau | |
| Khoom noj siv mis | Cov kua mis, cov mis nyuj tag nrho, cov cheese, cov kua mis yogurt, qaub cream, thiab lwm yam nrog cov ntsiab lus zoo | |
| Carbohydrates | Ci, ncuav pastry, ncuav puff pastry, khoom qab zib, ncuav qab zib, chocolate | Rusks, nplej xim av, nplej zom |
| Zaub | Carrots, kib thiab mashed qos yaj ywm, salted thiab pickled zaub | Taum, tsho qos yaj ywm, pob kws, lentils |
| Txiv Hmab Txiv Ntoo | Cov txiv hmab, txiv tsawb, txiv qab zib, persimmon, figs | Qab zib pears |
| Caij | Mayonnaise, lee, khw cov kua ntsw | Ntsev |
| Bakery khoom | Cov khob cij dawb | Tag nrho cov qhob cij, khob cij nplej, ncuav qab zib tsis muaj piam thaj |
| Khoom qab zib | Jam, jam, jam, qab zib | Zib ntab |
Related videos
Dab tsi tsis tuaj yeem noj nrog ntshav qab zib? Sau cov npe txwv tsis pub noj hauv video
Kev noj haus rau ntshav qab zib yog xaiv tau nruj me ntsis. Qhov zoo tshaj plaws, tus kws qhia zaub mov kev noj haus lossis endocrinologist yuav tsum sau lub npe rau tus neeg mob.
Nco ntsoov tias txoj kev txwv tsis pub noj zaub mov nrog GI siab, nrog rau cov lus qhia kev noj haus uas tau muab rau, yuav tsum ua raws cai nruj thiab ruaj khov. Txawm tias kev ncua luv luv tuaj yeem ua rau muaj kev phom sij rau ntshav qab zib.
