Yog tias koj tau kuaj mob tus kab mob ntshav qab zib hom 2 mob ntshav qab zib, qhov no tsis txhais tau tias tam sim no koj yuav tsum tau noj tshwj xeeb yog cov rwj carrots thiab zaub xas lav.
Qhov tseeb, khoom noj muaj ntshav qab zib tsis muaj dab tsi ua rau kev tshaib plab thiab cov zaub mov tsis ntxim nyiam.
Kev noj zaub mov ntawm tus neeg mob tsis tuaj yeem pab tau tsawg dua, muaj qab thiab ntau dua li ntawm tus neeg noj qab nyob zoo. Qhov loj tshaj plaws yog kom paub cov kev cai yooj yim ntawm kev ua noj thiab kom nruj me ntsis rau lawv.
Kev noj zaub mov zoo rau hom 2 ntshav qab zib
Txhua tus uas mob ntshav qab zib paub txog cov ntsiab cai ntawm khoom noj khoom haus.
Cov neeg mob yuav tsum tsis txhob noj cov nplej zom, qos yaj ywm, ncuav qab zib, qab zib, feem ntau cov khoom noj khoom haus, khoom ci thiab lwm cov khoom noj, uas muaj cov khoom noj kom yooj yim carbohydrates tau yooj yim los ntawm lub cev.
Tab sis qhov no tsis txhais tau tias tus neeg mob ntshav qab zib yuav tsum tshaib plab. Qhov tseeb, cov neeg mob zoo li no tuaj yeem them taus ntau ntawm cov khoom cua, noj qab nyob zoo thiab ntau yam khoom lag luam. Noj zaub mov zoo rau cov neeg mob ntshav qab zib hom 2 tuaj yeem siv kev noj qab haus huv los ntawm cov neeg noj qab haus huv thiab, tsis muaj kev cuam tshuam lawv cov kev noj zaub mov ntau dhau.
Raws li rau cov lus hais dav dav, cov neeg mob ntshav qab zib yuav tsum noj zaub thiab txiv hmab txiv ntoo. Hauv kev noj zaub mov ntawm ib hom 2 mob ntshav qab zib tus neeg mob, kwv yees li 800-900 g thiab 300-400 g, feem, yuav tsum nyob rau txhua hnub.
Cov khoom siv cog yuav tsum tau sib xyaw nrog cov khoom noj muaj roj tsawg, qhov ntim ntawm cov dej txhua hnub uas yuav tsum yog kwv yees li 0.5 l.
Nws tseem raug tso cai kom noj cov nqaij ntshiv thiab ntses (300 g ib hnub) thiab nceb (tsis pub ntau tshaj 150 g / hnub). Carbohydrates, txawm tias feem ntau lees txais kev xav, tuaj yeem suav nrog cov zaub mov.
Tab sis koj yuav tsum ceev faj kawg nkaus nrog lawv. Tus mob ntshav qab zib tuaj yeem haus 200 g ntawm cereals lossis qos yaj ywm, nrog rau 100 g ntawm qhob cij ib hnub. Qee lub sij hawm tus neeg mob tuaj yeem thov nws tus kheej nrog khoom qab zib kom haum rau cov zaub mov muaj ntshav qab zib.
Dab tsi kiag li tsis tuaj yeem noj nrog hom ntshav qab zib 2: cov npe khoom lag luam
Txhua tus neeg mob ntshav qab zib yuav tsum nco ntsoov tias yam zaub mov twg yuav tsum tsis txhob noj. Ntxiv rau qhov txwv tsis pub muaj, cov npe no tseem suav nrog cov khoom noj uas tsis paub txog kev noj zaub mov, kev noj haus uas tuaj yeem ua rau muaj kev txhim kho nquag ntawm hyperglycemia, nrog rau ntau yam tsis nco qab. Kev siv cov khoom lag luam tas li tuaj yeem ua rau muaj teeb meem.
Txhawm rau kom tsis txhob ua mob rau lawv noj qab haus huv, hom 2 ntshav qab zib xav tau tso tseg cov kev kho mob hauv qab no:
- hmoov khoom (cov ncuav pastries, ncuav dawb, ncuav muffin thiab ncuav puff);
- ntses thiab nqaij lauj kaub tais diav (cov khoom lag luam haus luam yeeb, cov nqaij siav, nqaij ntses, cov nqaij rog thiab nqaij ntses);
- ib co txiv hmab txiv ntoo (txiv tsawb, txiv quav ntswv nyoos, figs, raisins, txiv pos nphuab);
- khoom noj siv mis (butter, rog yogurt, kefir, qaub cream thiab mis nyuj tag nrho);
- zaub goodies (peas, pickled zaub, qos yaj ywm);
- qee qhov lwm cov khoom lag luam nyiam (khoom qab zib, qab zib, butter biscuits, cov khoom noj ceev, kua txiv thiab lwm yam).
Siab Glycemic Index Cov Lus
Txhawm rau tiv thaiv kev txhim kho ntawm cov teeb meem thiab hyperglycemic coma, nws yog qhov yuav tsum tau nruab nrab nqus cov khoom noj nrog lub siab glycemic index (GI).
Lawv muab lub zog rau cov ntaub so ntswg sai heev, thiab yog li ua rau muaj kev nce siab ntxiv hauv cov ntshav qab zib. Qhov ntsuas yog suav qhov ntsuas siab ntawm 70 - 100 units, ib txwm - 50 - 69 units, thiab qis - qis dua 49 units.
Siab Glycemic Index Cov Khoom Noj Khoom Haus Sau:
| Kev faib tawm | Khoom npe | GI qhov taw qhia |
| Bakery khoom | Cov khob cij dawb | 100 |
| Butter rolls | 95 | |
| Gluten Dawb Cij Dawb | 90 | |
| Hamburger Buns | 85 | |
| Neeg tawg | 80 | |
| Donuts | 76 | |
| Fabkis baguette | 75 | |
| Quav Yeeb | 70 | |
| Zaub | Ci qos | 95 |
| Kib qos | 95 | |
| Qos qos yaj ywm | 95 | |
| Carrots los yog txhoov tsaj | 85 | |
| Mashed qos yaj ywm | 83 | |
| Ua Tsuag Ntau | 75 | |
| Txiv Hmab Txiv Ntoo | Cov Hnub | 110 |
| Rutabaga | 99 | |
| Nyob kas poom Apricots | 91 | |
| Lub taub | 75 | |
| Cereals thiab tais diav npaj los ntawm lawv | Cov mij soob | 92 |
| Mov nplej dawb | 90 | |
| Rice porridge hauv mis | 85 | |
| Mos Nplej Tsis Muaj | 70 | |
| Pearl barley | 70 | |
| Semolina | 70 | |
| Qab zib thiab nws cov derivatives | Cauj | 100 |
| Dawb qab zib | 70 | |
| Xim av qab zib | 70 | |
| Khoom qab zib thiab khoom qab zib | Pob kws flakes | 85 |
| Paj Kws | 85 | |
| Waffles yog unsweetened | 75 | |
| Muesli nrog raisins thiab ceev | 80 | |
| Chocolate bar | 70 | |
| Mis chocolate | 70 | |
| Si haus dej | 70 |
Thaum siv cov khoom lag luam sau rau khoom noj, tsis txhob hnov qab saib ntawm qhov rooj thiab coj mus rau hauv GI ntawm cov khoom noj.
Tus neeg mob ntshav qab zib noj yuav tsum tau haus dab tsi hauv kev noj haus?
Ntxiv rau cov khoom noj uas tau haus, cov neeg mob ntshav qab zib yuav tsum tau ceev faj rau haus dej.
Qee cov dej haus yuav tsum tau siv nrog ceev faj los yog txawm cais tawm hauv cov ntawv qhia zaub mov:
- kua txivCov. Taug qab cov kua txiv carbohydrate. Tsis txhob siv ib yam khoom los ntawm tetrapack. Nws yog qhov zoo dua rau haus cov kua txiv uas zom tshiab. Nws raug tso cai rau siv txiv lws suav, txiv qaub, blueberry, qos thiab kua txiv pomegranate;
- tshuaj yej thiab kas fes. Nws raug tso cai siv blackberry, ntsuab, thiab suav liab. Cov dej uas tau teev tseg yuav tsum yog tus uas tsis haus mis thiab muaj suab thaj. Txog rau kas fes - nws siv yuav tsum tau mus kom ze nrog ceev faj thiab nco ntsoov sab laj tus kws kho mob;
- mis nyuj hausCov. Lawv siv tau kev tso cai, tab sis tsuas yog tom qab sab laj nrog kws kho mob;
- dej cawvCov. Tus mob ntshav qab zib tsis pom zoo kom haus cawv txhua tus. Yog tias koj tab tom npaj lub rooj noj mov zoo, nug koj tus kws kho mob seb koj haus dej cawv ntau npaum li cas thiab lub zog twg thiab cov khoom qab zib koj tuaj yeem siv yam tsis muaj kev ua kom muaj kev noj qab haus huv dua. Koj muaj peev xwm nqa dej haus cawv tsuas yog hauv lub plab tag nrho. Kev haus cov dej haus zoo li no tsis muaj ib qho khoom noj txom ncauj zoo tuaj yeem ua rau kev loj hlob ntawm hyperglycemia;
- qab zib haus cov dej qab zibCov. Cola, Fanta, Citro, Duchess pear thiab lwm yam “khoom noj txom ncauj” los ntawm cov tuam txhab lag luam hauv tsev thiab txawv teb chaws yog cov khoom lag luam txwv tsis pub siv nyob hauv ib qho xwm txheej twg.
Yuav muaj dab tsi tshwm sim yog tias kuv noj cov zaub mov tsis raug cai?
Nws tsis yog qhov nyuaj rau kwv yees tias kev tsim txom cov zaub mov tsis raug cai tuaj yeem ua rau muaj kev nyuaj.Qhov kev nqus ntawm cov piam thaj hauv ntau ntau yuav tsum muaj ntau qhov kev tso tawm ntawm cov kua dej, uas yog qhov tsim nyog rau kev ua qab zib thiab tau txais cov nyiaj kom tsim nyog los ua lub neej puv.
Hauv cov neeg mob uas muaj ntshav qab zib hom 2, insulin tsim tawm, tab sis cov ntaub so ntswg lub cev tsis ua haujlwm zoo, vim qhov kev ua haujlwm ntawm cov kua nplaum tsis tshwm sim txhua lub sijhawm lossis nqa tawm los ntawm cov hlwb hauv ib qho ntim tsis tiav.
Kev siv cov zaub mov tas mus li nrog GI siab tuaj yeem ua rau kev loj hlob ntawm hyperglycemia, nrog rau ntau yam mob ua rau tsis nco qab.
Lwm txoj hauv kev siv tau rau cov khoom tsim kev puas tsuaj
Muaj ntau yam khoom noj qab zib uas muaj ntshav qab zib tuaj yeem muaj kev nyab xeeb nyob rau hauv nws cov zaub mov noj.
Cov kab mob kev noj qab haus huv suav nrog:
- nqaij nyuj hau;
- hau los yog ci hauv qhov cub muaj roj tsawg;
- nqaij qaib nqaij (tsis muaj tawv nqaij);
- qhob cij xim av;
- nqaij qaib qe (tsis pub ntau tshaj 4 daim hauv ib lub lis piam);
- txiv kab ntxwv qaub
- kua txiv lws suav thiab ntsuab tshuaj yej;
- oat, buckwheat, pearl barley thiab nplej pob kws;
- txaij, dib, zucchini, zaub qhwv;
- zaub txhwb qaib, dill thiab dos.
Kuj tseem muaj lwm yam khoom lag luam uas hom 2 mob ntshav qab zib tuaj yeem muaj kev nyab xeeb nyob rau hauv lawv cov ntawv qhia zaub mov.
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Txog cov ntsiab cai ntawm khoom noj khoom haus rau hom ntshav qab zib hom 2 hauv cov yeeb yaj kiab:
Tus mob ntshav qab zib tsis yog kab lus, tab sis yog txoj kev ua neej. Yog li, tsis txhob tag kev cia siab tom qab hnov tus mob tsis txaus siab ntawm tus kws kho mob. Muaj kev sib txawv hauv cov metabolism hauv cov metabolism, koj tuaj yeem ua rau lub neej tag nrho. Tab sis rau qhov no koj yuav tsum tau siv rau cov khoom noj tshiab.
