Kev noj zaub mov zoo rau ntshav qab zib yog qhov tseem ceeb tshaj plaws tsim nyog los tswj tus mob. Nws pab txhawm rau tiv thaiv qhov tshwm sim ntawm mob hnyav thiab mob nyhav.
Cov txiaj ntsig tom ntej ntawm kev kho yog nyob ntawm seb cov khoom noj twg yuav xaiv. Ua ntej tshaj, koj yuav tsum txiav txim siab thaum kawg ntawm cov zaub mov uas koj yuav tau haus.
Nws tseem yog ib qho tseem ceeb uas yuav tau txiav txim siab seb cov khoom noj dab tsi yuav raug tshem tawm ntawm kev noj zaub mov txhua hnub. Ib lub sijhawm tshwj xeeb yuav tsum tau kos cov ntaub ntawv, uas yuav muaj cov ntaub ntawv xws li: tus naj npawb ntawm cov zaub mov noj ib hnub, lub sijhawm ntawm nws siv, cov ntsiab lus calorie ntawm cov tais diav. Nws yog ib qho tseem ceeb kom nco ntsoov tias kev siv tshuaj thiab cov tshuaj insulin yuav tsum sib phim rau kev noj haus.
Lub hom phiaj tseem ceeb ntawm kev kho tus kab mob ntawm ob hom raws li kev txiav txim siab yog tswj hwm cov ntshav qab zib kom tsawg, txo qhov ntxim nyiam ntawm mob stroke, mob plawv thiab lwm yam kev cuam tshuam, ua kom muaj kev noj qab haus huv, txhim kho kev tiv thaiv, thiab tseem yuav tshem tawm qhov hnyav. Hauv tsab xov xwm no, peb yuav xav txog yam zoo noj nrog ntshav qab zib.
Dab tsi yuav tsum yog cov khoom noj ntawm cov ntshav qab zib?
Koj tuaj yeem noj txhua yam zaub mov tsuas yog tias koj tsis txhawj xeeb txog qhov kev hem thawj ntawm kev mob ntshav qab zib.
Yog tias koj xav nyob lub neej ntev thiab muaj kev noj qab nyob zoo, koj yuav tsum txwv koj txoj kev noj zaub mov uas muaj cov khoom noj uas muaj carbohydrate.
Lub sijhawm no, tsis muaj lwm txoj kev kom zam kev nce ntshav cov ntshav qab zib kom khov. Hmoov tsis zoo, tsis haus tshuaj, thiab tsis txhaj tshuaj zoo kawg ntawm cov tshuaj insulin tuaj yeem pab kom tsis txhob muaj cov piam thaj hauv qab zib ntxiv tom qab noj mov ncaj qha.
Cov piam thaj hauv lub rooj noj qab haus huv, nrog rau xim av, muaj nyob hauv daim ntawv teev cov zaub mov uas raug txwv tsis pub noj thaum noj cov zaub mov qis. Nws tseem tseem tsis tau pom zoo kom noj hom zaub mov uas muaj nws hauv ib qho twg.
Txawm hais tias ob peb gram suab thaj ua rau muaj kev nce siab ntxiv ntawm cov piam thaj hauv cov ntshav. Qhov no tuaj yeem tshawb xyuas tau yooj yim nrog glucometer.
Tus neeg mob ntshav qab zib yuav tsum tsis txhob noj zaub mov xws li mov ci, qos yaj ywm, cereals, fawm, thiab mov ci.
Lawv muaj peev xwm tsa cov ntshav qab zib tam sim ntawd. Nws yog qhov yuav tsum tau nyob kom deb li deb tau los ntawm tag nrho cov khoom noj uas muaj nyob rau hauv daim ntawv teev cov zaub mov raug txwv thaum ua raws li cov zaub mov noj qis rau hom 1 thiab ntshav qab zib hom 2. Nws yog ib qho tseem ceeb kom nco ntsoov tias qhov thiaj li hu ua complex carbohydrates tsis muaj teebmeem tsawg dua cov uas yooj yim.
Thiab tag nrho vim tias lawv qhov ua tau sai sai thiab ua rau kom cov ntshav qab zib ntau ntau hauv cov neeg mob. Koj tuaj yeem sim: noj cov nplej zom thiab kuaj xyuas koj cov piam thaj tom qab ntawd. Thaum muab tso ua ke ntawm daim ntawv qhia zaub mov uas tsim nyog, koj yuav tsum ua raws li cov kev cai yooj yim.
Koj yuav tsum nco ntsoov tuav cov npe khoom noj uas raug txwv thiab txwv tsis pub noj.
Cov kev tshawb fawb pom tau tias kev ua phem rau cov tsiaj rog tsis ua rau muaj kev pheej hmoo ntawm cov kab mob cuam tshuam rau lub plawv cov ntshav. Nyob rau tib lub sijhawm, nws raug tso cai rau noj cov nqaij ntshiv, nqaij qaib qe, nyuaj cheese, butter.
Qee tus kws tshawb fawb tau muaj lub tswv yim tias cov tsiaj rog yog cov muaj kev nyab xeeb tiag tiag rau tib neeg lub siab. Raws li rau kev siv cov roj margarine hauv cov khoom noj, nws muaj lub npe hu ua trans fats, uas tsis nyab xeeb rau lub siab, tsis zoo li ntuj lipids ntawm keeb kwm tsiaj.
Txhua yam zaub mov noj uas muaj cov khoom xyaw no tuaj yeem tsim kev puas tsuaj rau kev noj qab haus huv. Cov no suav nrog mayonnaise, chips, ncuav qab zib, uas tuaj yeem muas tau hauv lub tsev loj, ntxiv rau cov zaub mov yooj yim. Nws yog qhov zoo dua rau tso tseg lawv qhov kev siv.
Yog tias koj nquag noj cov khoom noj uas muaj ntau dhau nrog cov khoom noj carbohydrates, fiber ntau thiab lipids yuav thaiv kev nce rau hauv qab zib tom qab noj mov ncaj qha.
Tab sis, hmoov tsis zoo, cov nyhuv no tsis pom zoo. Nws tsis muaj peev xwm cawm los ntawm kev dhia hauv ntshav qab zib thiab kev tshwm sim ntawm cov hlab plawv. Cov kws kho mob txwv tsis pub noj zaub mov tsis zoo.
Nws yuav tsum raug sau tseg tias cov txiv hmab txiv ntoo, nrog rau zaub xws li carrots thiab beets, ua ntau qhov kev phom sij rau cov neeg mob endocrinologist dua li cov txiaj ntsig zoo.Cov. Kev noj haus ntawm cov zaub mov zoo li no ua rau cov ntshav qab zib thiab ua rau cov phaus ntxiv.
Nrog ntshav qab zib, koj yuav tsum tso tseg txhua txoj kev siv txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Qhov no yuav ua rau koj lub neej ntev. Txhua qhov tsim nyog vitamins thiab minerals muaj peev xwm muab tau los ntawm tshuaj ntsuab thiab zaub tshiab. Lawv raug tso cai nyob rau hauv tsis muaj ntau.
Tus mob ntshav qab zib yuav tsum tsom rau cov zaub thiab zaub ntsuab
Raws li rau fructose, nws txo qhov rhiab heev ntawm cov ntaub so ntswg qauv rau cov kua dej. Qhov txiaj ntsig yog qhov txaus ntshai thiab lom "kawg glycation khoom". Qhov no nce ntxiv ntawm kev tsim cov roj (cholesterol) phem hauv cov ntshav. Qhov feem pua ntawm uric acid nyob rau hauv lub cev tseem nce ntxiv.
Raws li qhov tshwm sim, gout ua kom tsis zoo, thiab cov pob zeb tau tshwm sim hauv cov plab hnyuv siab raum ntawm lub cev. Nws yog qhov tseeb tias fructose cuam tshuam qhov kev cai ntawm qab los noj mov hauv lub hlwb. Raws li qhov tshwm sim, qhov pib ntawm qhov kev xav ntawm qhov zoo li tus kheej qeeb qeeb.
Kev noj zaub mov kom tsis muaj carb zoo yuav pab txhim kho lub cev ntawm cov kab mob. Tab sis, txhob koom tes nrog nws. Tsawg tsawg zaus, nws ua rau cov ntshav qis. Raws li txoj cai, qhov no yog ua tau yog tias tus neeg mob txuas ntxiv siv tshuaj insulin. Nws yog ib qho tsim nyog kom tsis txhob noj cov tshuaj noj, uas tuaj yeem ua rau txo cov ntshav qab zib kom tsawg.
Glycemic Performance index
Txhawm rau kom nkag siab cov txiaj ntsig ntawm kev noj zaub mov kom tsawg, koj yuav tsum xub xav lub ntsiab lus ntawm qhov ntsuas ntshav tsis zoo.
Txhua cov khoom noj khoom haus tuaj yeem muaj qhov siab, nruab nrab, thiab txawm tias muaj cov ntshav qabzib tsawg nyob rau hauv cov ntshav. Nws tag nrho yog nyob ntawm seb cov zaub mov ua tiav li cas.
Lub glycemic Performance index yog qhov taw qhia ntawm cov nyhuv ntawm cov khoom lag luam tom qab lawv siv rau kev mloog ntawm cov piam thaj hauv cov ntshav. Nws txhais ob lub ntsiab tseem ceeb: tus nqi ntawm cov hmoov txhuv nplej siab hloov zuj zus thiab qhov ntim, uas yog degraded.
Chav Nyob Khob Cij
Chav nyob qhob cij yog lub tswv yim tseem ceeb rau cov neeg mob ntshav qab zib. Qhov ntsuas no yog siv los kwv yees cov nyiaj carbohydrates hauv zaub mov.
Cov khoom uas cov ntshav qab zib tau noj yuav ua li cas?
GI cov khoom lag luam muab faib ua peb hom loj:
- qis GI, tus nqi uas yog tsis tshaj 49;
- nrog qhov nruab nrab - qhov taw qhia uas yog los ntawm 49 txog 70;
- siab - tshaj 71.
Yog li cov zaub mov dab tsi tuaj yeem noj nrog ntshav qab zib? Lawv yuav tsum suav nrog mov ci, zaub kua zaub, nqaij qaib nqaij, nqaij muaj roj tsawg, nqaij ntses tsis muaj roj, qe thiab omelettes los ntawm lawv, khoom noj siv mis, txiv hmab txiv ntoo, roj, zaub tshiab, butter thiab roj paj noob hlis, zib ntab, kua txiv, tshuaj yej.
Noj raws lub plab zom mov
Nyob rau lub sijhawm no, kev noj zaub mov ntawm ib tus neeg uas muaj ntshav qab zib yog cov nplua nuj heev. Nws muaj cov qab thiab qab los noj mov uas tsis muaj teeb meem rau kev noj qab haus huv.
Khoom noj muaj peev xwm thiab yuav tsum muaj txaus cov protein, cov rog, carbohydrates, cov ntxhia pob zeb thiab vitamins.
Nws yuav tsum thooj txhij rau kev txaus siab thiab tus siab-calorie. Qhov no tso cai rau koj los ua kom tiav cov kev xav tau ntawm cov as-ham thiab lub zog.
Yam khoom noj dab tsi zoo rau noj rau ntshav qab zib?
Nws yog ib qho tseem ceeb kom nco ntsoov tias ib hnub yuav txaus noj tsawg kawg yog ob peb daig ntawm rye lossis protein-bran qhob cij.
Koj tseem tuaj yeem haus mis, kefir lossis yogurt.
Nws raug tso cai rau kev noj zaub mov kom muaj qab-tsawg thiab roj qab zib, thiab qab rog me.
Raws li rau zaub, koj tuaj yeem noj txiv lws suav, cucumbers, zaub qhwv, zucchini, taub dag, qos yaj ywm thiab txawm tias beets, tab sis hauv kev sim.
Los ntawm cov txiv hmab txiv ntoo nws raug tso cai rau noj txiv apples, txiv qaub, txiv kab ntxwv, txiv kab ntxwv qaub, plums. Qe yuav tau noj txhua yam. Los ntawm berries nws raug tso cai rau noj liab thiab dub currants, thiab cranberries.
Ntawm cov txiv hmab txiv ntoo, qhov muaj txiaj ntsig zoo tshaj plaws yog cov txiv hmab txiv ntoo.
Dej qab zib uas tsis txwv rau cov neeg mob ntshav qab zib: tshuaj yej nrog mis nyuj, kas fes tsis muaj zog tsis muaj qab zib, txiv hmab txiv ntoo thiab kua txiv, kua txiv hmab txiv ntoo, kua dej alkaline.
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Nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj muaj ntshav qab zib yuav tsum muaj qhov sib npaug. Tsis txhob hnov qab txog qhov xav tau ntawm qhov nruab nrab ntawm cov protein, uas yog kwv yees li 70 g ib hnub. Raws li txoj cai, kev siv me ntsis ntawm cov kev cai hauv tus neeg mob zaub mov noj yog qhov siv tau.
Qhov no yog vim tias cov protein tsis muaj cov nyhuv tsis zoo hauv cov metabolism. Ntawm no peb tab tom tham txog kev zom zaub mov carbohydrate. Tab sis, tsis txhob hnov qab tias ntau tshaj qhov cai ntawm cov piam thaj hauv cov ntshav muaj cov txiaj ntsig tsis zoo ntawm cov metabolism.
