Ntshav qab zib mellitus yog ib hom mob uas muaj sia nyob ntev.
Hauv nws txoj kev kho, ib qho ntawm cov ntsiab lus tseem ceeb yog kev noj haus: ib qho kev ua tiav ntawm qhov ntau thiab hom khoom noj ntawm carbohydrates xav tau, ib qho ntawm cov khoom noj uas yog zaub.
Yog lawm, tus kws kho mob uas tuaj koom yuav piav qhia txog cov zaub mov noj rau tus kab mob no, tab sis nws yuav muaj txiaj ntsig kom paub zoo nrog cov ntaub ntawv hais txog cov zaub twg tuaj yeem noj nrog cov ntshav qab zib thiab yam twg tsis tuaj yeem.
Nco ntsoov tias hauv thawj theem ntawm tus mob ntshav qab zib hom 2 (feem ntau), ntau hom kev kho mob tsuas yog kev noj zaub mov zoo, thiab yog tias koj ua raws li cov lus pom zoo, tus kab mob yuav tsis ua rau koj lub neej puas.
Noj zaub mov nyoos yooj yim - 30 Hnub Kho Mob Ntshav Qab Zib
Tsis tsuas yog zaub hauv lawv tus kheej ib qho muaj txiaj ntsig ntawm cov vitamins tsim nyog rau lub cev, lawv tseem ceeb tshwj xeeb rau cov neeg mob ntshav qab zib, vim lawv ua ntau yam haujlwm sib txawv hauv ib zaug:
- pab txhawb rau cov normalization ntawm glycemia;
- ua kom nrawm metabolism hauv plhaw, them rau kev ua tsis tiav;
- lub cev sawv ntawm lub cev;
- pab txo qis cov piam thaj;
- neutralize cov tshuaj lom mob siab;
- txhim kho cov metabolism hauv kev dav dav;
- saturate nrog cov amino acids tseem ceeb thiab kab kawm tsim nyog rau kev ua haujlwm li qub, cog ntoo.
Raws li koj tuaj yeem pom, lawv qhov tseem ceeb yuav nyuaj rau kev sib tw dhau los, qhov tseem ceeb tshaj plaws yog kom paub tias cov zaub twg tuaj yeem noj nrog cov ntshav qab zib hom 2, thiab cov twg yog qhov zoo dua rau kev yoo nqhis.
Glycemic qhov ntsuas ntawm cov txiv hmab txiv ntoo thiab zaub
Muaj cov zaub thiab txiv hmab txiv ntoo uas txo cov ntshav qab zib, uas txhawb glycemia, uas yog, qib qab zib nyob hauv tib theem, thiab cov uas nce ntxiv.
Txhawm rau txiav txim siab seb cov zaub thiab txiv hmab txiv ntoo muaj peev xwm ua tau mob ntshav qab zib li cas, ib lub rooj yuav pab koj, uas qhia txog glycemic indices rau txhua cov zaub, uas qhia txog qib uas nce qib hauv qab zib tom qab noj lawv.
Lub glycemic Performance index yog qhia (luv luv GI) raws li feem pua thiab qhia qhov hloov ntawm glycemia qib 2 teev tom qab noj mov. Qhov nruab nrab ntawm GI raug suav hais tias yog 55-70%, qis - txog 55%, siab - dhau 70%.
Pom tseeb, cov neeg mob ntshav qab zib tau pom zoo zaub nrog cov zaub mov glycemic tsawg. Yog li, cov zaub twg txo cov ntshav qab zib? Cov zaub uas muaj txiaj ntsig zoo tshaj plaws rau cov ntshav qab zib hom 2 yog txiv lws suav, dib, zaub ntsuab, zaub cob pob, radishes, zaub qhwv ntawm txhua yam, ntsuab taum, dos, zaub ntug hauv paus, zaub qhwv, nplooj tsawb, asparagus thiab zaub ntsuab, tswb txob, thiab lwm yam.
Cov kws qhia kev noj haus pom zoo kom ntxiv cov nplooj zaub ntsuab rau cov tais diav.
Cov kws kho mob pom zoo noj zaub ntsuab rau cov ntshav qab zib hom 2. Nws tau hu ua "chav dej ntawm lub plab," thiab nws qhov GI tsuas yog 15 pawg. Tsw kua txob kuj tseem siv tau rau hom 2 ntshav qab zib. Tau lub tswb kua txob qis glycemic Performance index - 15 units.
Ntsuab radish nrog ntshav qab zib hom 2 yog cov khoom lag luam uas yuav tsum muaj nyob hauv cov khoom noj. Firstly, radish glycemic index tau tsawg. Thiab qhov thib ob, choline muaj nyob hauv cov radish yog koom nrog cov txheej txheem tswj lub cev kom ruaj khov ntawm qhov sib piv ntawm cov piam thaj hauv cov ntshav.
Tab sis, turnip hauv hom 2 mob ntshav qab zib muaj qhov ua tau zoo rau ntawm lub txiav.
Puas yog nws muaj peev xwm noj leek qus hauv ntshav qab zib mellitus thiab nws muaj txiaj ntsig li cas? Ua ntej tshaj, cov qij qus hauv cov ntshav qab zib hom 2 yog qhov muaj txiaj ntsig zoo, vim nws txwv tsis pub muaj cov hlab plawv mob, nws cov GI yog 15 ntu.
Puas yuav ua tau noj tau lws rau mob ntshav qab zib? Yog, lawv nyob rau hauv cov npe khoom noj uas tuaj yeem noj tau los ntawm cov ntshav qab zib tau. Lub glycemic Performance index ntawm lws suav tsuas yog 10 units.
Yam zaub twg tuaj yeem noj tsis tau nrog cov ntshav qab zib?
Raws li lub rooj, muaj ntau cov zaub tseem yuav tsum tau tso tseg, tshwj xeeb tshaj yog rau cov qos yaj ywm ntawm txhua yam. Lawv tsis tsuas yog yuav tsis nqa cov txiaj ntsig, tab sis lawv tuaj yeem ua rau mob hnyav, ua rau muaj qhov xwm txheej ntau ntxiv nrog kev nce siab ntawm cov piam thaj hauv cov ntshav.
Cov zaub uas phom sij tshaj plaws rau hom ntshav qab zib hom 2:
- qos yaj ywm nplua nuj nyob rau hauv cov hmoov txhuv nplej siab thiab muaj peev xwm nce siab ntxiv cov piam thaj thaum noj (GI ntawm cov tais diav sib txawv ntawm lawv cov qos yaj ywm nws txawv ntawm 65 txog 95%);
- hau beets nrog GI qib ntawm 64%;
- ci taub dag;
- zucchini nyob rau hauv daim ntawv ntawm caviar los yog yooj yim kib;
- turnip, turnip;
- xav parser;
- cov hau kev npau npau, uas ua rau muaj suab thaj ntau ntxiv, ntxiv rau cov roj (cholesterol) phem hauv cov ntshav.
Txawm li cas los xij, GI qhov tseem ceeb rau cov zaub saum toj no tsis txhais tau tias tus mob ntshav qab zib yuav tau hnov qab txog lawv tas mus li. Tib cov qos yaj ywm tuaj yeem muab ntxig kom ntev ntev hauv dej, thaum lub sij hawm cov hmoov txhuv nplej siab hauv nws yuav pom tsawg, thiab, yog li, qhov kev nyab xeeb rau kev mob rau tus neeg mob ntshav qab zib.
Koj tuaj yeem siv cov zaub no ua ke nrog cov khoom lag luam uas txo qis tag nrho cov GI tais diav, piv txwv li, nrog tshuaj ntsuab, txiv lws suav tshiab, nqaij qaib muaj roj tsawg, nqaij ntses. Nyeem cov ntaub ntawv hais txog cov zaub thiab txiv hmab txiv ntoo twg thiaj li muaj ntshav qab zib ua tau, thiab npaj cov zaub xam lav sib xyaw nrog qhov sib ntxiv me me ntawm koj nyiam pob kws, qos yaj ywm, thiab lwm yam.
Kev pom zoo rau kev siv
Nws yog ib qho tseem ceeb kom tsis txhob paub tias yam zaub twg tuaj yeem noj nrog cov ntshav qab zib hom 2, tab sis kuj noj kom raug.
Cov zaub uas muaj GI tsawg tuaj yeem noj hauv yuav luag txhua daim ntawv, tab sis nws zoo dua tshiab, vim tias lawv tau txais txiaj ntsig zoo tshaj plaws rau lub cev, tag nrho cov vitamins tau khaws cia hauv lawv.
Yog lawm, qee qhov zaub mov tsis tau noj nyoos, nyob rau hauv rooj plaub twg lawv tuaj yeem raug rhaub lossis ncu. Cov zaub ci hauv qhov cub tau tawm los ua ntau qab, koj tuaj yeem nphoo lawv ua ntej yuav ua noj nrog txiv roj roj. Fried zaub mov tau zoo zam. Ntau tus paub tseeb tias kib nrog tsawg kawg ntawm cov roj yuav twv yuav raug mob tsis raug mob, tab sis txawm tias ib tug tablespoon ho nce cov calories ntau ntawm cov zaub mov.
Nco ntsoov tias cov ntawv qhia zaub mov yuav tsum txawv raws li muaj peev xwm: tsis txhob nres koj cov kev xaiv ntawm 2-3 cov zaub uas nyiam, tab sis sim suav nrog txhua cov zaub uas muaj cai pub, hloov mus rau tag nrho lub cev nrog cov tshuaj uas tsim nyog. Tam sim no koj tuaj yeem nrhiav ntau yam zaub mov txawv rau cov neeg mob ntshav qab zib hauv cov zaub uas tsis tuaj yeem tuaj yeem npog ntsej muag, sib xyaw nrog cov uas koj nyiam.
Nws yuav zoo tshaj yog tias cov zaub mov noj rau koj tus kws qhia zaub mov noj mov uas yuav suav nrog tsis yog yam zaub noj rau ntshav qab zib, tab sis kuj muaj cov yam ntxwv ntawm lub cev, qhov mob hnyav ntawm ntshav qab zib, hom.
Thov nco ntsoov tias qhov kev faib ua feem ntawm carbohydrates nyob rau hauv kev noj zaub mov noj txhua hnub yuav tsum tsis txhob ntau dua 65%, rog - 35%, protein - 20%.
Cov zaub tsis tsuas yog cuam tshuam ncaj qha rau glycemia, tab sis kuj muaj kev cuam tshuam ntawm kev noj qab haus huv ntawm cov ntshav qab zib, thiab qhov no kuj yuav tsum tau coj mus rau hauv tus account thaum npaj cov zaub mov. Nco ntsoov noj cov kua txob liab, uas normalizes cov roj cholesterol, uas yog qhov tshwj xeeb tshaj yog rau cov ntshav qab zib, thiab tseem yog lub tsev khaws cov vitamins.
Cov kua txiv qhwv dawb tau siv ntev los ntawm tib neeg los kho ntshav qab zib, vim nws txo cov ntshav qab zib tsawg. Eggplant pab tshem tawm cov rog thiab teeb meem los ntawm lub cev. Taub dag yog koom nrog kev ua haujlwm ntawm cov tshuaj insulin, dib muaj cov tshuaj tseem ceeb rau tus neeg mob, asparagus yog nplua nuj nyob hauv cov vitamins, folic acid. Thiab qhov no yog li cas txiv lws suav yog cov neeg nyiam raug txhua tus rhuav tshem qee cov amino acids uas tseem ceeb heev rau peb.
Cov hau kev ua noj
Raws li twb tau hais lawm, zaub thiab txiv hmab txiv ntoo nrog cov piam thaj hauv qab zib tsawg dua yog siv nyob rau hauv daim ntawv nyoos, tsawg kawg yog ib feem ntawm lawv.
Nws tsis yog tsuas yog txo qis ntawm cov vitamins thaum lub sijhawm kho cua sov, tab sis kuj hais tias thaum lub rwj, ci, thiab lwm yam ua rau lub cev pib pib zom rau hauv cov yooj yim, vim tias qhov glycemic index ntawm cov zaub ntsuab nce ntau, nws tuaj yeem tig los ntawm qis rau siab.
Piv txwv, rau cov carrots nyoos GI - 30%, thiab rau cov rwj - twb 85%. Ib yam tuaj yeem hais tau ntawm ntau lwm cov zaub. Tsis tas li ntawd, kev kho cua sov rhuav tshem cov tshuaj fiber ntau, uas nyob rau hauv lub cev ua rau txo qis qhov nqus ntawm cov carbohydrates. Nyob rau tib lub sijhawm, qib ntawm GI txoj kev loj hlob ncaj qha nyob ntawm lub sijhawm ntawm kev kho cua sov, yog li yog tias koj xav rhaub zaub tiag, tshawb hauv Is Taws Nem kom paub txog ntau npaum li cas lub sijhawm txaus rau kev ua noj, thiab tua lub tua hluav taws kom raws sijhawm.
Txhua cov zaub thiab txiv hmab txiv ntoo uas muaj ntshav qab zib hom 2 yog ua tiav zoo dua me ntsis, piv txwv li, ci lawv zoo dua li kov cov tais diav uas zoo li caviar, uas tuaj yeem siv sijhawm ntev dua ib teev ua noj. Cov.
Kev siv cov marinades tuaj yeem pab txhawb kev txhim kho cov hlab plawv, thiab cov ntshav qab zib tau dhau los ua rau muaj kev cuam tshuam ntawm kev kub siab.
Yog li ntawd, cov zaub mov qab ntsev yog qhov tsim kev puas tsuaj rau lawv. Hauv cov zaub mov ntau yam zaub mov yuav tsum ua lub hauv paus ntawm kev noj zaub mov noj qab zib ntshav qab zib.
Hauv Is Taws Nem, nws yooj yim los nrhiav cov zaub mov txawv rau txhua tus saj uas yuav ua rau koj tsis muaj kev xaiv ntsej muag thaum xaiv cov khoom noj zoo thiab nyiam noj cov khoom noj ua noj uas tsis muaj kev cuam tshuam rau kev noj qab haus huv.
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