Hloov txoj hauv kev rau koj kev noj haus thiab saj tsis zoo hauv cov ntshav qab zib yuav luag yog qhov xwm txheej tseem ceeb tshaj plaws uas cov kws kho mob pom zoo rau txhua tus neeg mob nrog tus kab mob no.
Thaum nws los txog rau cov khoom lag luam protein, cov nplai tau meej meej nyob hauv kev haum ntawm cov ntses. Cov lus piav qhia yog yooj yim: nws muaj cov amino acids tseem ceeb rau tib neeg, xws li lysine, tryptophan, leucine, threonine, methionine, phenylalanine, valine, isoleucine.
Tib neeg lub cev tsis coj los ua ke cov amino acids, yog li lawv yuav tsum los ntawm sab nraud, nrog rau cov khoom uas muaj lawv. Yog tias tsawg kawg ib cov amino acid tsis tuaj, tom qab ntawd yuav muaj kev ua haujlwm tsis zoo hauv kev ua haujlwm ntawm cov kab ke tseem ceeb, uas yuav ua rau cov tsos ntawm cov kabmob.
Cov vitamins ua ib feem ntawm cov ntses
Txhawm rau kom tsis txhob poob siab nyob rau hauv cov txheej txheem hauv lub cev ntawm tib neeg lub cev, xwm tau tsim cov tshuaj tshwj xeeb uas tau muab cais ua cov roj ntsha. Cov no yog cov vitamins. Yog tsis muaj lawv, kev ua haujlwm ntawm cov enzymes thiab cov tshuaj hormones yog ua tsis tau.
Qee qhov, cov vitamins xws li A, D, K, B3, niacin raug tsim los ntawm tib neeg lub cev. Tab sis feem ntau ntawm cov zaub mov no hnyav molecular cov tsis muaj txiaj ntsig cov neeg tau txais los ntawm cov khoom noj.
Yog tias peb tham txog ntses, lub ntsiab lus ntawm cov vitamins thiab minerals nyob hauv nws li ntawm 0.9 mus rau 2%, ntawm lawv:
- tocopherol;
- retinol;
- calciferol;
- B vitamins.
Tocopherol, lossis tsuas yog Vitamin E, yog cov roj soluble. Nws lub cev tsis txaus ua rau lub cev tsis ua haujlwm ntawm cov neuromuscular, mob plawv.
Yog tias tsis muaj nws, nws tsis yooj yim sua kom pom cov txheej txheem ntawm ntuj thermoregulation ntawm lub cev thiab tsim cov qe ntshav liab. Vitamin E yog qhov tsim nyog los txhawm rau txhim kho kev tiv thaiv hauv pab pawg hnub nyoog 60+. Nws tawm tsam qhov kev txhim kho ntawm cov leeg atrophy thiab cataracts.
Koom nrog kev tiv thaiv cov hlwb los ntawm kev siv duab hluav taws xob ultraviolet thiab xoo hluav taws xob, cov tshuaj lom neeg cov phom sij zoo. Cov tocopherol ntau nyob rau hauv cov ntses oily. Hauv hiav txwv ntses nws muaj ntau dua li hauv ntses ntses.
Retinol, lossis Vitamin A - nws cov khoom siv tiv thaiv kab mob yog siv dav hauv kev muaj teeb meem ntawm daim tawv nqaij (los ntawm frostbite rau eczema, psoriasis), nrog cov kab mob qhov muag (piv txwv, xerophthalmia, eczema ntawm daim tawv muag), vitamin tsis txaus, hauv kev kho mob rickets, mob ntsws ua paug, mob plab hnyuv.
Vitamin A tiv thaiv qhov tsim ntawm cov lej hauv lub raum thiab lub zais zis. Nyob rau hauv nws daim ntawv uas ntuj, nws yog feem ntau pom nyob hauv daim siab ntawm cov ntses hiav txwv xws li cod thiab hiav txwv ntses bass thaj tsam.
Calciferol, los yog cov vitamin D, yog cov soluble heev hauv cov rog. Yog tsis muaj nws, cov txheej txheem ntawm kev hloov pauv calcium thiab fluoride hauv lub cev tsis yooj yim sua. Calciferol ntawm no ua raws li cov kev tswj kev zom zaub mov. Qhov tsis muaj cov vitamin D ua rau kev loj hlob ntawm rickets.
Cov vitamins B yog dej soluble. Lawv koom tes hauv cov txheej txheem ntawm cov metabolism hauv lub cev.
Piv txwv li, vitamin B5, uas muaj nyob hauv ntses roe, ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm cov tshuaj tiv thaiv thiab kho cov qhov txhab.
Yog tias tsis muaj cov vitamins B6, cov metabolism hauv metabolism tsis tiav, cov synthesis ntawm hemoglobin thiab polyunsaturated fatty acids yog inhibited. Nrog nws cov kev pab, cov qe ntshav liab tau rov qab, cov tshuaj tiv thaiv tau tsim.
Vitamin B12 txhawb txoj kev loj hlob ntawm cov hlab ntsha hlab ntsha, yog ib qho kev txhawb nqa rau kev tsim cov qe ntshav liab. Nrog kev koom tes ntawm cov vitamin B9 uas muaj nyob hauv lub siab, cov tshuaj tiv thaiv kab mob hauv lub cev thiab cov ntshav ncig ua haujlwm, nws cuam tshuam rau txoj kev loj hlob ntawm tus me nyuam hauv plab, tsis muaj nws, qhov synthesis ntawm nucleic acids tsis yooj yim sua.
Glycemic Performance index
Cov carbohydrates yog pom nyob rau hauv tag nrho cov khoom ntawm tsob ntoo keeb kwm, tab sis nyob rau hauv ntau ntau. Lawv siv ib txwm txhawb cov kev txhab ntshav qab zib kom nce siab.
Tus nqi zom zom tau ntawm cov carbohydrates, uas ua rau kev nce ntshav qab zib, kwv yees glycemic index ntawm cov khoom.
Thiab nws tau txiav txim siab nyob rau 100 lub nplai. Kev siv qhov tsis zoo ntawm cov khoom siv glycemic siab ua rau muaj kev ua tsis zoo ntawm cov txheej txheem hauv lub cev hauv lub cev, uas ua rau pom qhov tshwm sim ntawm cov kab mob endocrine. Cov no suav cov ntshav qab zib.
Tib neeg lub cev yog li npaj tau tias nws tsis tuaj yeem nyob tsis muaj carbohydrates. Txhua tus neeg mob uas raug mob los ntawm cov kab mob no tau qhia kom hloov mus rau cov khoom lag luam nrog qis glycemic index, uas nws qhov ntsuas qis dua 50. Lawv cov npe yog qhov loj heev thiab ntawm lawv koj tuaj yeem nrhiav ib qho uas yuav hloov cov khoom lag luam nrog tus nqi siab ntawm kev nqus ntawm carbohydrates.
Cov ntxhia ua ke ntawm cov ntses fillets
Yog tias peb kov ntawm cov ntxhia pob zeb hauv ntses ntses, ces muaj cov khoom kog uas yuav muaj nplua nuj nyob hauv cov zaub mov.
Cov ntses fillet muaj iodine, phosphorus, calcium, hlau, magnesium, sulfur, fluorine, zinc, sodium. Txhua tus ntawm lawv yog lub luag haujlwm rau kev sib koom ua haujlwm ntawm txhua lub cev.
Kev ua haujlwm zoo ntawm lub qog ua haujlwm nyob ntawm kev noj ntawm microelement tseem ceeb heev - iodine. Tsis tas li ntawd, nws txhawb lub cev tsis muaj zog thiab tiv thaiv kev txhim kho ntawm cov hlab ntsha pathologies.
Tsis tsuas yog ntses (herring, halibut, cod, sardine) yog nplua nuj nyob rau hauv iodine, tab sis kuj mollusks, cws zaub, kelp. Ntau nws nyob hauv hiav txwv ntsev. Qhov nruab nrab txhua hnub tus nqi yog 150 μg ntawm cov tshuaj.
Rau cov vitamins hauv lub cev yuav tsum yoog zoo, kev kuaj pom ntawm hlau yog qhov tsim nyog. Yog tsis muaj lub ntsiab lus no, nws tsis tuaj yeem xav txog cov txheej txheem ntawm hematopoiesis. Nws pab txhawm rau tswj kev ua kom tsis muaj ntshav. Fillet ntawm liab salmon, mackerel muaj hlau. Nws cov cai txhua hnub yog li 30 mcg.
Paj yeeb salmon
Cov txheej txheem ntawm kev tsim cov pob txha yog qhov tsis yooj yim uas tsis muaj fluoride, uas kuj yog lub luag haujlwm rau kev tsim cov txha hniav laus thiab pob txha quav hniav. Nws muaj nyob hauv ntses dej tsis qab ntsev, piv txwv, hauv salmon. Nws cov kev cai yog 2 mg / hnub. Phosphorus, raws li macrocell, tsim nyog rau cov ntaub so ntswg tsim thiab pob txha tsim. Txhua hom ntses yog nplua nuj hauv phosphorus.
Vascular tone, txo qhov peev xwm ntawm cov leeg, nyob ntawm cov tshuaj magnesium. Nws tiv thaiv qhov tsim ntawm cov lej hauv lub raum thiab lub zais zis. Thaum muaj kev cuam tshuam nrog cov tshuaj insulin, nws nce nws qhov kev zais cia thiab permeability los ntawm cell daim nyias nyias. Muaj nyob hauv hiav txwv ntses bass thaj tsam, herring, carp, mackerel, cws. Nws cov txheej txheem txhua hnub yog 400 mg.
Zinc muab kev koom tes hauv cov nqaij ua kom rov ua dua qub, vim nws cuam tshuam rau kev faib tawm ntawm tes thiab kev loj hlob. Nws yog ib tug zoo antioxidant.
Tam sim no nyob rau hauv qhov muaj pes tsawg leeg ntawm 300 cov tshuaj hormones thiab enzymes. Qhov ntau npaum li cas ntawm cov khoom no pom muaj hauv cw thiab qee hom tsiaj ntses hiav txwv. Xav txog 10 mg ntawm zinc yog xav tau los npog nws xav tau txhua hnub.
Lub luag haujlwm tshwj xeeb yog muab rau leej faj, vim nws tswj lub oxygen tshuav, ua lub zog tswj cov ntshav qab zib cov ntshav, tiv thaiv kev ua xua, thiab ua kom zoo nkauj ntawm plaub hau thiab rau tes. Kev siv ntau yog 4 g / hnub.
Fatty unsaturated acids
Cov roj ntsha uas tsis muaj qhov ua kom rog yog qhov uas tsis tsim nyog ntawm lub zog thiab cov khoom siv hauv tsev rau peb lub cev. Lawv koom nrog kev tsim cov tshuaj hormones thiab enzymes, muaj feem cuam tshuam rau kev ua haujlwm ntawm cov pob qij txha, mob plawv, tiv thaiv lub hlwb, tiv thaiv daim siab los ntawm kev txiav tawm.
Kev nce qib ntawm txiaj ntsig, tshem tawm cov teeb meem phom sij. Cov haujlwm nquag ua haujlwm no pab txo qis ntawm cov leeg ntshav, txhawb kev tiv thaiv kab mob.
Muaj 2 daim ntawv ntawm cov roj ua tsis muaj roj:
- monounsaturated;
- polyunsaturated.
Monounsaturated fatty acids muaj nyob hauv cov khoom ntawm tsob ntoo keeb kwm, xws li avocados, hazelnuts, txiv ntseej, almonds, pistachios, zoo li hauv lawv cov roj.
Polyunsaturated fatty acids omega 3 lossis omega 6 pom muaj nyob hauv walnuts, ntses, txhauv nplej, flax noob, noob hnav, taub dag, thiab paj noob hlis. Yog li ntawd, cov roj tau los ntawm cov noob no yog li txaus siab.
Txhua cov roj ntsha ua kom tsis haum yog nyob hauv lub xeev ua kua ntawm qhov kub siab tshaj 0 ° C. Qhov feem ntawm cov rog uas nyob hauv cov ntses tso nyiaj rau ntawm 0.1 mus rau 30%. Cov yam ntxwv sib txawv ntawm cov ntses rog yog tias tsis yog ib qho khoom lag luam muaj peev xwm muab piv nrog nws hauv cov ntsiab lus ntawm polyunsaturated fatty acids, qhov tsis txaus ntawm kev ua txhaum cov roj metabolism. Qhov kev ua txhaum no ua rau kev txhim kho atherosclerosis.Ntawm tag nrho cov roj carbon polyunsaturated fatty acids, linoleic thiab linolenic coj qhov chaw tshwj xeeb.
Hauv lawv qhov kev ncua, qhov kev ua haujlwm tseem ceeb ntawm lub cell thiab subcellular membranes yog cuam tshuam. Linoleic acid ua haujlwm raws li cov khoom siv rau kev sib txuas ntawm plaub-qhov tsis txaus arachidonic acid, lub xub ntiag ntawm qhov tsim nyog nyob rau hauv lub hlwb ntawm daim siab, lub hlwb, adrenal phospholipids, thiab mitochondrial membrane.
Kuv puas tuaj yeem noj ntses nrog ntshav qab zib?
Mob ntshav qab zib mellitus yuav tsum muaj kev noj haus nruj, lub ntsiab cai tseem ceeb ntawm kev yog kev nquag tau txais txiaj ntsig cov keeb kwm muaj txiaj ntsig rau lub cev, uas tuaj yeem txhim kho tib neeg lub neej.
Thiab xws li cov khoom lag luam xws li ntses muaj qhov chaw tshwj xeeb hauv cov khoom noj no. Tus tshaj plaws yog tias nyob rau hauv cov nqe lus ntawm cov khoom noj khoom haus thiab saj, nws tsis yog qis dua rau cov nqaij thiab txawm dhau los ua nws hauv kev zom.
Cov ntses puv ntses muaj txog 26% ntawm cov protein, nyob rau hauv uas 20 amino acids muaj. Qee qhov no yog qhov tseem ceeb rau kev tsim tawm cov tshuaj insulin - ib qho ntawm 3 tus kabmob pancreatic uas ua rau cov kua qabzib tsawg hauv cov ntshav.
Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg muaj tus mob ntshav qab zib hom 2, uas tus neeg mob lub cev tsis txaus, tab sis ua nws txoj haujlwm. Yog li, nrog kev pabcuam los ntawm kev noj zaub mov noj, thaum lub sijhawm cov zaub mov muaj ntau nyob rau hauv cov kab taug, nrog rau ntses, thawj zaug tuaj, koj tuaj yeem tiv cov kev mob no thiab tsis muab lub laj thawj los tsim hom ntshav qab zib hom 1.
Cov neeg mob uas tau kuaj pom tias mob ntshav qab zib hom 1 yuav tsum tsis txhob cais tawm ntawm lawv cov zaub mov noj, vim lawv cov qauv zoo tagnrho muaj txhua yam tshwj tsis yog carbohydrates, kev siv uas tsis sib kis hauv hom kabmob no.
Hom ntses twg kuv tuaj yeem noj nrog cov ntshav qab zib hom 2?
Ntawm cov ntshav qab zib, dej hiav txwv thiab ntses ntses, uas muaj cov roj tsawg, yuav tsum tau nyiam. Cov no suav nrog: hake, pollock, xiav dawb, pollock, flounder.
Pollock glycemic Performance index, zoo li ntau hom ntses, yog sib npaug nrog xoom.
Carp, pike, carp nquag, perch, thiab bream tuaj yeem txawv ntawm qhov dej ntws. Nrog rau tus kab mob no, nws yog ib qho tseem ceeb npaum li cas cov ntses yuav ua tau siav thiab noj ntau npaum li cas. Cov txheej txheem txhua hnub yog 150-200 gr fillets. Nws yuav zoo dua rau rhaub nws ua ntej siv. Nqaij heev thiab noj qab nyob zoo ntses, steamed los yog stewed nrog zaub. Kib ntses rau ntshav qab zib tsis pom zoo rau kev noj.
Kuv puas tuaj yeem noj mackerel rau cov ntshav qab zib? Mackerel rau cov ntshav qab zib hom 2 yuav tsum siv nrog ceev faj. Txawm hais tias mackerel glycemic index yog xoom, nws muaj qhov feem ntau ntawm cov rog.
Mackerel
Rog ntses nrog hom 2 mob ntshav qab zib thiab rog dhau, uas suav nrog mackerel, herring, omul, salmon, nyiaj carp thiab tag nrho cov sturgeons, yuav tsis zoo siv. Nws yog tsis yooj yim sua kom tsis pom kev zoo ntawm cov txiaj ntsig ntawm cov khoom lag luam no, txij li cov ntsiab lus rog hauv lawv nce txog 8%, thiab qhov no tsis zoo heev cuam tshuam rau kev noj qab haus huv ntawm tsis tsuas yog mob ntshav qab zib, tab sis kuj muaj lwm tus neeg rog dhau.
Ntawm qhov tod tes, cov rog no yog polyunsaturated fatty acids. Yog li, cov khoom noj khoom haus zoo nkauj, tshwj tsis yog muaj kev zam cai muaj cai ua noj zaub mov los ntawm cov ntses rog rog, tab sis nyob rau hauv ntau tsawg.
Uas yog contraindicated?
Kuv puas tuaj yeem noj cov ntses ntsev rau cov ntshav qab zib? Kuv puas tuaj yeem noj cov ntses kaus poom rau cov ntshav qab zib? Ntses fillet nws tus kheej yog cov khoom muaj txiaj ntsig heev, tab sis qee txoj kev ua noj ua rau nws muaj kev phom sij thiab tsis tuaj yeem noj.
Kev haus luam yeeb, salted ntses rau cov ntshav qab zib hom 2 yog contraindicated, nrog rau cov zaub mov kaus poom hauv cov roj thiab ntses caviar.
Coob tus neeg mob txheeb xyuas tus mob ntshav qab zib yog cov rog dhau. Txhawm rau tshem nws, tus neeg mob yog nruj me ntsis txwv tsis pub noj ntses npaj raws li cov qauv saum toj no.
Cov ntsev ntau heev yog siv rau kev khaws cia. Thaum nws nkag mus rau hauv lub cev, muaj kev ua txhaum ntawm ntsev tshuav. Txhawm rau rov ua nws, dej tau qeeb.
Cov saw sib xyaw ua ke no ua rau muaj ntshav nce siab ntau ntxiv, uas yog qhov nyuaj, thiab qee zaum ua tsis tau, rau cov hlab ntsha uas tau tawg lawm los ntawm kev cuam tshuam ntawm cov piam thaj kom tiv nrog.
Puas yog nws ua tau rau sushi thiab qaws nrog ntshav qab zib hom 2? Qee zaum cov neeg mob ntshav qab zib tau tso cai kho lawv tus kheej rau sushi.
Nws tseem yog qhov tsis tshua muaj peev xwm suav nrog crab cov quav hauv cov khoom noj. Lub glycemic Performance index ntawm crab sticks yog 40 ntsuas.
Ua noj ua haus
Ntses cov ntses, tshwj xeeb yog cov nyob ntawm ntses ntses ntses, ua rau muaj kev zais pa tawm ntawm cov kua txiv.
Ua tsaug rau qhov no, cov zaub mov tau zom thiab nqus tau zoo. Cov ntses cov nqaij yog cov zaub mov muaj txiaj ntsig zoo heev, yog li cov kws qhia zaub mov xav kom nws ua rau cov ntshav qab zib.
Txhawm rau txhim kho qhov saj, koj tuaj yeem ntxiv cov zaub mov nrog cov zaub mov uas tsis muaj glycemic: celery, zaub cob pob, zaub xas lav, zaub paj.
Fried ntses nyob rau hauv lub lauj kaub tuaj yeem hloov nrog skewers siav. Nrog rau hom no ntawm kib, cov rog dhau yuav ntws. Yog tias cov roj tsis tau siv los npaj cov ntses kaus poom, hauv qee qhov mob ntshav qab zib tuaj yeem kho lawv tus kheej rau nws, tab sis tsis tshua muaj txiaj ntsig. Ntsev tuaj yeem hloov nrog cov kua txiv qaub.
Related videos
Tus ntses twg yog qhov zoo rau tus neeg mob ntshav qab zib thiab uas tuaj yeem tsim kev puas tsuaj tau? Kuv tuaj yeem noj hom ntses twg uas muaj ntshav qab zib hom 2? Cov lus teb hauv video:
Thaum muaj kev sib cav txog kev xaiv ntawm cov khoom muaj protein ntau kom muaj kev nyiam yog tias muaj ntshav qab zib, koj yuav tsum tau siv roj tas mus li kom nyiam. Khoom noj khoom haus zoo tsim nyog yuav tsis tsuas yog pab tswj kev noj qab haus huv, tab sis kuj tiv thaiv tus kab mob.
