YAM NTSHAV QAB ZIB HOM 2: ZAUB MOV NOJ TXHUA LIM PIAM, QES QIS, THIAB TXWV TSIS PUB NOJ

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Kev kho mob ntshav qab zib hom II cuam tshuam nrog kev npaj ntawm tus kheej kev noj haus.

Cov neeg mob feem ntau yuav tsum tau ua kom poob ceeb thawj. Tab sis kev noj haus yuav tsum ua kom sib npaug.

Cov ntaub ntawv hauv qab no yuav pab koj tsim cov ntawv qhia zaub mov noj rau ntshav qab zib hom 2 hnub ntawd.

Cov hauv paus ntsiab lus tseem ceeb ntawm zaub mov noj rau ntshav qab zib hom 2

Cov ntsiab cai kev noj haus:

qhov siab tshaj plaws kev txo qis, mus txog ib qho kev ua tiav tag nrho, ntawm cov khoom tiav ntawm cov khoom noj khoom haus yooj yim (cov ncuav qab zib, chocolate, qab zib, marmalade, semolina, jam, txhuv nplej). Lawv tsuas tuaj yeem siv los nres qhov kev mob hypoglycemic;
cov carbohydrates nyuaj yuav tsum muaj nyob hauv cov zaub mov noj: khob cij nrog cov ceg (ntawm cov hmoov txhuv nplej tag nrho), zaub, txiv duaj, zaub txhwb qaib, txiv hmab txiv ntoo;
noj cov zaub mov muaj fiber ntau (zaub, zaub mov, txiv hmab txiv ntoo) uas pab tswj cov qib qabzib zoo;
ua kom cov tsiaj rog ntau tshaj plaws hauv cov zaub mov noj, tsis suav cov nqaij npuas, os thiab tus tshis, yaj, lub siab thiab lub siab. Cov qe tau pub rau noj ob peb zaug hauv ib lub lim tiam;
kom ntseeg tau tias kev noj ntawm cov protein ntau vim tias yog tsev cheese, nqaij nyug, nqaij qaib dawb, qe protein thiab ntses;
nyob rau hauv txhua txoj hauv kev muaj peev xwm ua kom muaj ntau yam zaub mov noj kom cov vitamins tsis muaj kev txhim kho;
nws zoo dua rau noj cov khoom noj, sim rau hauv koj cov kua txiv, ua kom tsis muaj ntsev los yog ua ci. Cov qhob cij yuav tsum zam;
noj tsawg, tab sis feem ntau;
thaum cov tshuaj insulin, cov khoom noj ua kom muaj txiaj ntsig yog suav los ntawm cov khob cij. Lawv tus lej yuav tsum muaj tas li.

Txiv hmab txiv ntoo, zaub feem ntau muab faib:

nrog li 5 g ntawm carbohydrates ib 100 g - cucumbers, txiv lws suav, zaub xas lav, txaij, spinach, nceb, zaub qhwv, radishes, sorrel, taub dag, txiv qaub, txiv apples, hiav txwv buckthorn, plum, zucchini. Lawv tuaj yeem noj tau txog li 800 g hauv ib hnub;
carbohydrate cov ntsiab lus nyob hauv qhov ntau ntawm 5-10 g - carrots, dos, beets, cherry plum, rutabaga, txiv kab ntxwv, taum, kua txob qab zib, tangerine, currants, txiv pos nphuab, txiv duaj, txiv duaj, lingonberries, qab zib txiv apples, txiv pos nphuab, kua txiv. Cov txheej txheem txhua hnub yog mus txog 200 g;
ntim hauv carbohydrate ntau tshaj 10 g ib 100 g - cov noob taum, qos yaj ywm, txiv puv luj, raisins, hnub tim, pom txiv ntoo, txiv ntoo qab zib, txiv tsawb, txiv ntoo qab, persimmons, txiv quav ntswv nyoos, prunes, txiv duaj txiv ntoo. Lawv raug nquahu kom tsis pub dhau lossis muaj neeg noj tsawg. Nws raug tso cai noj qos yaj ywm 200-300 g thaum noj mus rau hauv tus account tag nrho cov nyiaj carbohydrates.

Ntawm hom ntshav qab zib hom 2, lub cev raug kev txom nyem los ntawm qhov muaj peev xwm xav tau ntau ntawm cov tshuaj insulin, vim tias cov ntaub so ntswg tsis pom nws. Kev noj ntau ntawm carbohydrates txuas ntxiv nce nws ntau npaum li cas.

Kev noj haus No. 9 rau cov ntshav qab zib rau tus neeg mob

Tus mob ntshav qab zib tau sau tseg rau tus lej noj zaub mov tus naj npawb 9, uas hloov kho txhua lub lim tiam. Nws txo qhov feem ntawm cov rog thiab carbohydrates, uas yog, nws tso cai rau koj los nrog hnyav tshaj.

Cov zaub mov yuav tsum tau muab rhaub, cub lossis ncu

Tus nqi ntawm cov protein yog txo rau qhov nruab nrab uas pom zoo tus nqi kom lub cev thiaj li ua haujlwm tau zoo. Thaum xub thawj, tus kws kho mob xaiv cov khoom lag luam rau ib lub lim tiam, tab sis tom qab ntawd koj tuaj yeem ua koj tus kheej. Daim Ntawv Zaj 9 yog ua raws los ntawm kev noj haus kom tsawg, kom cov piam thaj hauv lub cev yog yam tsis zoo. Nws siv rau ib tus neeg noj qab haus huv.

Ib leeg tsuas yog siv hauv qhov hnyav:

khob cij - 20 g;
kua zaub - 200 ml;
compote - 60 ml;
sab zaub mov - 150 g;
nqaij - 120 g;
tsev cheese - 120g;
cheese - 20 g;
berries thiab txiv hmab txiv ntoo - 200 g;
kefir - 150 g.

Nruab nrab ntawm lub ntsiab txais tos ua khoom noj txom ncauj. Kev tshaib plab hauv ntshav qab zib yog txwv tsis pub ua.

Cov khoom noj khoom haus ib txwm xav kom muaj cov ncuav qab zib tsis qab zib rau hauv koj lub hnab ris. Nws tseem raug tso cai kom haus cov kua mis uas tsis muaj cawv kom ntau, tsis muaj qab zib yogurt.

Cov lus hauv Zaj 9 feem ntau yog muab rau cov neeg uas muaj keeb caj ces ntshav qab zib. Qhov yooj yim cov zaub mov, qhov zoo dua. Txawv txiv hmab txiv ntoo qhuav raug txwv tsis pub muaj kiag li. Nws yog raug tso cai kom noj 2-3 slices ntawm qhuav apricots lossis pears.

Kua zaub yuav tsum tsuas yog siav hauv zaub kua zaub. Koj tuaj yeem ntxiv cov nqaij qaib ua ntej kom siav (tab sis tsis yog tus kws qaib!) Rau lawv. Qhov thib ob lub tais ntawm kev noj haus No. 9 tuaj yeem sawv cev los ntawm ib daig ntawm cov nqaij rog qis.

Pub thiab Txwv cov khoom

Qhov sib npaug ntawm cov as-ham yuav tsum muaj raws li hauv qab no:

cov khoom noj ua ke txoj kev carbohydrates - 5-55%;
tsiaj cov tsiaj thiab zaub ntsuab - 15-20%;
cov zaub ua rog zaub - nce txog 30%.

Cov txheej txheem rog rog (kua ntses, margarine, confectionery) raug tshem tawm tag nrho.

Tsis hais txog ntawm qhov muaj nyob hauv qhov hnyav tshaj hauv cov zaub mov noj yuav tsum tau muaj:

nqaij nruab deg, ntses;
zaub tsiaj rog;
ntau hom fiber ntau.

Cov khoom lag luam hauv qab no yog txwv:

siab rog tawv chees;
nqaij npuas, nqaij yaj ntawm cov roj ua cov ntsiab lus;
hnyuv ntxwm;
cov khoom tiav ib nrab;
cov khoom noj muaj rog rog;
mayonnaise, ketchup.

Cov Khoom Noj Tau Nrog:

cereals;
tawv nqaij ntses, nqaij;
cov khoom noj muaj fiber ntau;
skim cov khoom noj siv mis;
Txiv mab txiv ntoo thiab zaub noj uas muaj ntsis sib xws.

Cov khoom lag luam cov txheej txheem muaj teeb meem. Txhua yam rog yuav tsum tawm ntawm cov nqaij, daim tawv los ntawm tus noog. Koj yuav tsum ua noj ua noj ci nqaij los yog hauv koj cov kua txiv.

Dab tsi yog cov khoom qab zib siv los siv?

Rau cov neeg muaj kev noj qab haus huv, yuav luag txhua yam piam thaj hloov tsis muaj mob, tab sis ntshav qab zib tuaj yeem tsim kev puas tsuaj. Rau cov mob ntshav qab zib, cov kws kho mob pom zoo kom xaiv ib qho tshuaj lom neeg hauv qab zib - stevia.

Nws yog tsawg calorie thiab tsis muaj kev puas tsuaj nyob rau hauv hom 2 ntshav qab zib. Stevia feem ntau yog cog rau hauv lub lauj kaub hauv tsev, hloov dua tshiab rau lub caij ntuj sov hauv qhov chaw qhib.

Stevia

Cov extract ntawm cov nroj tsuag no yog sucrose. Cov hmoov dawb dawb yog ib qho nyuaj ntawm cov ntshav ua kua glycosides. Nws tiv taus tshav kub, yaj sai hauv dej. Cov piam thaj tsis ua rau cov piam thaj ntxiv thiab tsis muaj lub zog, uas yog qhov zoo rau cov neeg mob ntshav qab zib.

Sorbitol tuaj yeem sib txawv los ntawm cov khoom qab zib cuav. Txawm li cas los xij, nws cov ntsiab lus hauv calorie yog 3.5 kcal, uas tsis pub koj poob phaus. Cov neeg mob uas ua rau lub ntsej muag ntshav qis yog tau txais kev tso cai ntau txog 50 g ntawm fructose. Nws tsub kom ntau glycogen, tus yam ntxwv los tiv thaiv antiketogenic.

Saccharin muaj ntau npaum li cas ntawm cov qab zib: 1 g hloov 450 g suab thaj - zoo meej rau ntshav qab zib. Nws yog nqus hauv cov hnyuv, tab sis qhov siab tshaj plaws yog teev hauv lub zais zis. Hauv kev sim tsiaj, muaj kev pheej hmoo ntawm kev mob qog nqaij hlav ntawm lub cev.

Niaj hnub sib tw

Koj yuav tsum pib hnub nrog noj tshais: noj zaub xam lav, hau ntses, nqaij ntses uas muaj roj tsawg, ncuav lossis oatmeal porridge rau hauv dej. Koj tuaj yeem haus txhua yam tshuaj yej tsis qab zib nrog rau cov hlais rye cij thiab butter.

Tsis txhob pluas su thaum 11 teev sawv ntxov. Koj tuaj yeem noj cov txiv ntoo qaub (txiv kab ntxwv qaub, kua, txiv kab ntxwv) lossis ib qho zaub ntawm stewed.

Rau noj su, zaub kua zaub thiab ib qho hlais nqaij qaib (ntses) nrog zaub ua mov noj. Cov zaub mov tuaj yeem muaj ntau haiv neeg nrog squash caviar, nqaij goulash, stewed mob siab, pilaf.

Rau cov khoom noj txom ncauj thaum sawv ntxov, cov kws qhia noj haus pom zoo kom ua lub teeb qab cov kua txiv nrog kua mis nyeem qaub lossis noj ib lub txiv tshiab. Noj hmo yuav muaj cov nqaij npuaj, cov pov nrog lossis ua cov hlaws ntawm cov hmoov txhuv nplej, muab zaub.

Nrog rau txoj kev noj zaub mov kom zoo, pom qhov txo kev poob ceeb thawj yuav pib, thiab kev noj qab haus huv tag nrho yuav zoo tuaj.

Qauv ntawv qhia zaub mov rau lub lim tiam

Cov neeg mob ntshav qab zib yuav tsum tsis txhob tswj kev noj haus nrog qhov ntau, xws li hauv thawj hom. Txawm li cas los xij, cov ntawv qhia zaub mov yuav tsum muaj calories tsawg.

Yog tias tsis muaj tshuaj, koj tuaj yeem noj sai li sai tau zoo nkaus li lub siab tshaib plab. Qee cov tshuaj muaj xws li noj zaub mov kom nquag tuaj yeem ua rau lub txiav.

Hnub Monday:

tshais - nplej los yog buckwheat porridge rau ntawm dej;
noj su - dos kua zaub; nqaij nyuj stewed nrog zaub;
yav tsaus ntuj tshuaj yej - txiv apples ci nrog tsev cheese;
noj hmo - braised liab salmon nrog zaub.

Tuesday:

tshais - mis oatmeal lossis pearl barley porridge;
noj su - zaub kua zaub, ci halibut fillet;
yav tsaus ntuj tshuaj yej - coleslaw nrog zaub;
noj hmo - nqaij ntses thiab zaub ci.

Hnub Wednesday:

tshais - taub dag porridge los ntawm millet;
noj su - lws suav kua zaub, hau qos yaj ywm nrog nqaij qaib hauv tsev;
yav tsaus ntuj tshuaj yej - tsev cheese nrog unsweetened berries;
noj hmo - Cov zaub tshiab, squid stewed.

Hnub Thursday:

tshais - curd muab tshuaj txhuam nrog qhob cij xim av;
noj su - lub tub yees, nqaij qaib hau nrog buckwheat rau ntawm ib sab zaub mov;
yav tsaus ntuj tshuaj yej - noj cov cheesecakes;
noj hmo - steamed salmon los yog trout; taum stew.

Hnub Friday:

tshais - 2 lub qe omelet, dib, kua;
noj su - stewed lossis steamed qaib cov txwv thiab zaub, zaub xam lav ntawm ntau yam zaub;
yav tsaus ntuj tshuaj yej - zaub xam lav nrog zaub qhwv, cranberries;
noj hmo - mashed qos yaj ywm, ntsuab ntsuab peas.

Hnub Saturday:

tshais - muaj roj zaub cheese hauv tsev tsawg nrog kua thiab cinnamon;
noj su - lub suab npe nqaij qaib mis, zaub xam lav ntsuab;
yav tsaus ntuj tshuaj yej - smoothies los ntawm txiv pos nphuab, kiwi, raspberries;
noj hmo - mackerel ci hauv ntawv ci, zaub stewed ratatouille.

Hnub Sunday:

tshais - granola lossis oatmeal nrog berries;
noj su - kua zaub lentil, nqaij nyuj stewed;
yav tsaus ntuj tshuaj yej - zaub xam lav nrog celery thiab walnuts;
noj hmo - zaub stew, hau mis.

Ntawm cov dej haus nws yog qhov zoo dua los xaiv tshuaj yej thiab txiv hmab txiv ntoo tsis muaj suab thaj. Cov kua txiv muaj ntau hom carbohydrates uas tsis zoo rau cov ntshav qab zib.

Kev noj haus ua rau qhov ua kom tiav ntawm cov txheej txheem hauv lub cev - cov khoom noj ntawm carbohydrates tsis yog qhov tseem ceeb, kev loj hlob ntawm tus kabmob nrog ntau cov teebmeem tsis suav nrog.

Ntxiv nrog rau cov tais diav uas tau teev tseg, nws yog ib qho tsim nyog kom noj 1-2 txiv hmab txiv ntoo nrog cov ntsiab lus carb tsawg rau ib hnub. Raws li khoom noj txom ncauj, cov khoom noj muaj roj tsawg rau hauv av yog qhov tsim nyog.

Kev noj zaub mov rau cov poj niam cev xeeb tub uas muaj ntshav qab zib hom 2

Txog kev kho mob ntshav qab zib hom 2 thaum cev xeeb tub, tsuas yog noj zaub mov noj tsawg dua. Nws yog qhov tsim nyog los txo cov ntsiab lus calories ntau ntawm cov zaub mov rau 1600-2200 kcal. Qhov ntim pes tsawg yog nyob ntawm lub cev qhov hnyav: 35 kcal ib 1 kg. Npaj 3 pluas noj tseem ceeb + 2 khoom noj txom ncauj.

Kev noj zaub mov ntawm cov niam hauv plab yog ua tib zoo npaj ua kom tsis txhob cuam tshuam kev txhim kho ntawm lub cev xeeb tub. Tus kws kho mob koom nrog pom zoo rau kev noj haus lossis hloov kho kom haum.

Cov lus qhia tseem ceeb:

koj yuav tsum tsis txhob noj ntau nyob rau hauv ib zaug - qhov no yuav ua rau kev dhia hauv cov ntshav qab zib;
saib xyuas qhov kev nqus ntawm cov hmoov txhuv nplej siab, raws li nws hloov mus rau hauv qabzib. 1-2 daim khob cij pub ib hnub;
haus ib khob mis mis ib hnub twg yog qhov calcium. Koj tsis tuaj yeem ua qhov no ib zaug, nws yuav tsum tau muab faib ua ob peb txoj kev dag;
txwv cov txiv hmab txiv ntoo kom tsawg - 1-3 ntu;
tshem tawm cov khoom qab zib thiab kua txiv;
pluas tshais yuav tsum muaj qhov sib npaug txhawm rau txhawm rau txiav txim siab txo qib qib qabzib. Hloov cov cereals, mis nyuj thiab txiv hmab txiv ntoo nrog protein thiab khob cij.

Cov ntawv qhia zaub mov rau 2000 kcal:

tshais: ob peb lub ncuav ntawm ncuav, 150 g ntawm ntuj yogurt, 70 g ntawm lub tsev tsis muaj rog, cheese, zaub xam lav ntawm radishes thiab ntsuab dos;
tshais thib ob: nruab nrab cov kua, 40 g ham, lws suav, 10 g butter, 3 slices ntawm qhob cij;
noj su: 200 g ntawm ci nqaij qaib ceg, 150 g ntawm taum ntsuab, 50 g ntawm xim av mov, 1 tbsp. dej ntxhia, zaub xam lav ntawm Suav cov zaub qhwv, pob kws, kua txob liab thiab txiv roj roj;
txom ncauj yav tav su: txiv duaj, 5 tonsils, 150 g roj tsis muaj roj tsev;
noj hmo: omelette ntawm 2 qe, kas fes nrog mis nyuj, 60 g ntawm qhob cij thiab 10 g ntawm butter.

Tus poj niam cev xeeb tub uas muaj ntshav qab zib yog contraindicated:

jam, halva, khoom qab zib, zib ntab, qab zib;
mayonnaise;
rog cheese, cream;
txiv hmab txiv ntoo qhuav;
ncuav qab zib;
ntuj kas fes;
cov dej qab zib, nrog rau kua txiv;
ketchup, mustard.

Txiv hmab txiv ntoo tshiab nrog fiber ntau yog qhov zoo dua rau hauv kaus poom, nrog rau kua txiv. Cov rog tsis cuam tshuam txog cov piam thaj, tab sis lawv yog qhov txiaj ntsig ntawm cov calories thiab ua rau cov rog hnyav.