Raws li cov ntaub ntawv sau tseg niaj hnub no, ntau dua peb lab lab ntawm cov neeg hauv Lavxias Kev txom nyem los ntawm ntshav qab zib nyob rau ntau theem. Rau cov neeg zoo li no, ntxiv rau kev noj cov tshuaj uas tsim nyog, nws yog qhov tseem ceeb heev uas yuav tau kos lawv cov zaub mov kom zoo.
Feem ntau, qhov no tsis yog qhov yooj yim txheej txheem; nws cuam tshuam nrog ntau cov kev suav. Yog li, nws tau nthuav tawm ntawm no seb yuav siv pes tsawg qhob cij siv ib hnub rau hom 2 thiab ntshav qab zib hom 1. Kev xuas khoom noj yuav raug muab tso ua ke.
Lub tswv yim ntau heev ntawm cov qhob cij
Yuav pib nrog, "chav ua mov ci" (qee zaum sau ua "XE") yog hu ua cov paib tshwj xeeb, uas tau tsim los ntawm cov khoom noj khoom haus los ntawm lub teb chaws Yelemees. Chav nyob qhob cij yog siv los kwv yees cov ntsiab lus zoo ntawm carbohydrate cov zaub mov.
Piv txwv li, ib chav ua mov ci yog sib npaug rau kaum (tsuas yog thaum noj zaub mov muaj fiber ntau tsis coj mus rau hauv tus account) thiab kaum peb (thaum suav txog txhua yam khoom muaj txiaj ntsig) grams ntawm carbohydrate, uas yog sib npaug ntawm 20-25 grams ntawm cov khob cij zoo tib yam.
Vim li cas paub ntau npaum li cas cov carbohydrates koj tuaj yeem haus ib hnub nrog ntshav qab zib? Lub luag haujlwm tseem ceeb rau cov chav ua mov ci yog pab glycemic tswj ntshav qab zib. Qhov yog tias suav kom raug suav pes tsawg ntawm cov qhob cij hauv cov zaub mov muaj ntshav qab zib pab txhim kho cov roj metabolism hauv lub cev.
Tus nqi ntawm XE hauv cov khoom noj
Qhov ntim ntawm XE yuav txawv. Nws tag nrho yog nyob ntawm cov khoom noj uas koj noj.
Kom yooj yim, hauv qab no yog cov npe ntawm cov zaub mov sib txawv nrog XE hauv lawv.
| Khoom npe | Ntim Khoom (hauv ib XE) |
| Nyuj cov mis ntxiv rau cov mis ua | 200 milliliters |
| Zoo tib yam kefir | 250 milliliters |
| Cov txiv ntoo yogurt | 75-100 g |
| Cov kua mis uas tsis muaj qab zib | 250 milliliters |
| Cov tshuaj nplaum | 200 milliliters |
| Mis nyuj khov | 50 grams |
| Cov mis nyuj haus | 130 grams |
| Tsev cheese | 100 grams |
| Qab zib cheesecakes | 75 grams |
| Chocolate bar | 35 gram |
| Khob cij dub | 25 grams |
| Rye qhob cij | 25 grams |
| Kom qhuav | 20 grams |
| Pancakes | 30 grams |
| Cov cereals sib txawv | 50 grams |
| Cov nplej zom | 15 grams |
| Taum hau | 50 grams |
| Peeled boiled qos yaj ywm | 75 grams |
| Peeled boiled qos yaj ywm | 65 grams |
| Mashed qos yaj ywm | 75 grams |
| Lauj kaub kib kib | 35 gram |
| Taum hau | 50 grams |
| Txiv kab ntxwv (nrog tev) | 130 grams |
| Apricots | 120 grams |
| Lub taub | 270 grams |
| Tsawb | 70 grams |
| Txiv duaj | 90 grams |
| Cwj | 100 grams |
| Txiv Pos Nphuab | 150 grams |
| Kiwi | 110 grams |
| Txiv Pos Nphuab | 160 grams |
| Lub txiv duaj | 150 grams |
| Cov kab npauj | 150 grams |
| Txiv duaj | 120 grams |
| Plum | 90 grams |
| Currant | 140 grams |
| Pauj kev chim | 70 grams |
| Npauj npaim tuaj | 140 grams |
| Kua | 100 grams |
| Cov kua txiv | 100 milliliters |
| Granulated qab zib | 12 grams |
| Chocolate kab tuav | 20 grams |
| Zib ntab | 120 grams |
| Khoom qab zib thiab ncuav | 3-8 XE |
| Kev noj pizza | 50 grams |
| Txiv hmab txiv ntoo compote | 120 grams |
| Txiv ntoo jelly | 120 grams |
| Khob cij Kvass | 120 grams |
Txog hnub, txhua yam khoom muaj cov XE uantej xam. Daim ntawv teev saum toj no tsuas yog qhia cov zaub mov yooj yim.
Li cas los xam cov nqi XE?
Yuav kom nkag siab qhov dab tsi tsim tau ib chav ua mov ci yog yooj yim heev.
Yog tias koj noj ib nrab pob cij ntawm rye cij, faib nws ua tej qho me me ntawm 10 millimeters ib qho, ces ib qho khob cij yuav muab sib npaug li ib nrab ntawm ib daim uas tau txais.
Raws li tau hais, ib qho XE tuaj yeem muaj 10 (tsuas yog tsis muaj cov khoom noj muaj fiber ntau), lossis 13 (nrog rau cov khoom noj muaj fiber ntau) grams ntawm cov carbohydrates. Los ntawm kev yoog ib qho XE, tib neeg lub cev noj li 1.4 pawg ntawm cov insulin. Ntxiv rau qhov no, XE ib leeg nce glycemia los ntawm 2.77 mmol / L.
Ib kauj ruam tseem ceeb yog kev xa tawm ntawm XE rau hnub, lossis theej, rau pluas tshais, noj su thiab noj hmo. Noj ntau npaum li cas ntawm ib hnub carbohydrates rau cov ntshav qab zib hom 2 yog xam tau tias tsim nyog thiab yuav ua li cas los sau lub npe ntawm cov zaub mov yuav tau tham txog.
Kev noj zaub mov zoo thiab qhia zaub mov noj rau cov ntshav qab zib
Muaj cov pab pawg sib cais ntawm cov khoom uas tsis tsuas yog tsis ua mob rau lub cev nrog ntshav qab zib, tab sis kuj pab nws hauv kev tswj cov tshuaj insulin nyob rau hauv theem kom zoo.
Ib ntawm cov pab pawg muaj txiaj ntsig zoo ntawm cov khoom lag luam rau cov ntshav qab zib yog cov khoom noj siv mis. Qhov zoo tshaj plaws - nrog cov ntsiab lus tsis muaj rog, yog li yuav tsum muab cov mis nyuj cais tawm ntawm cov zaub mov noj.
Khoom noj siv mis
Thiab pab pawg thib ob suav nrog cov khoom ua khoom lag luam. Txij li thaum lawv muaj ntau cov carbohydrates, nws tsim nyog suav lawv XE. Ntau yam zaub, txiv ntoo thiab ntau yam ntxiv puav leej muaj lub txiaj ntsig zoo.
Lawv txo txoj kev pheej hmoo mob ntshav qab zib muaj teeb meem. Raws li rau zaub, nws yog qhov zoo dua los siv uas nyob rau hauv uas tsawg kawg cov hmoov txhuv nplej siab thiab qis glycemic index.
Rau cov khoom qab zib, koj tuaj yeem sim cov txiv tshiab (thiab zoo tshaj plaws - cherries, gooseberries, dub currants lossis txiv pos nphuab).
Nrog rau cov ntshav qab zib, cov zaub mov ib txwm suav nrog cov txiv hmab txiv ntoo tshiab, tshwj tsis yog qee yam ntawm lawv: dib liab, dib liab, txiv tsawb, txiv nkhaus taw, txiv quav ntswv nyoos thiab txiv ntoo txiv ntoo (vim muaj cov ntshav qab zib cov ntsiab lus).
Hais txog dej qab zib, nws tsim nyog muab rau xum tsis muaj tshuaj yej, dej dawb, mis thiab kua txiv txiv. Cov kua txiv hmab txiv ntoo kuj tseem raug tso cai, yog tias koj tsis hnov qab txog lawv cov lej glycemic. Siv tag nrho cov kev paub no rau hauv kev coj ua, nws tsim nyog sau cov zaub mov ci, uas tau hais saum toj no.
Txhawm rau tsim cov zaub mov muaj txiaj ntsig rau ntshav qab zib, koj yuav tsum ua raws qee txoj cai:
- Cov ntsiab lus XE nyob hauv ib pluag mov yuav tsum tsis pub ntau dua xya koog. Nws yog nrog cov ntsuas no tias tus nqi ntawm cov tshuaj insulin ntau dua yuav yog qhov sib luag;
- ib qho XE nce qib theem ntawm cov piam thaj concentration los ntawm 2.5 mmol / l (nruab nrab);
- ib chav tsev ntawm cov kua dej insulin qis qis los ntawm 2.2 mmol / L.
Tam sim no, rau cov ntawv qhia zaub mov rau lub hnub:
- tshais Yuav tsum tsis muaj ntau tshaj 6 XE. Qhov no tuaj yeem yog, piv txwv li, ib lub qhaub cij nrog cov nqaij thiab tsis muaj roj ntau (1 XE), oatmeal li ib txwm (kaum kab = 5 XE), ntxiv rau kas fes lossis tshuaj yej (tsis muaj qab zib);
- noj su. Kuj yuav tsum tsis txhob hla tus cim hauv 6 XE. Cov zaub pob zaub qhwv yog qhov tsim nyog (ntawm no XE tsis suav hais tias, cov zaub pob tsis nce qib ntawm cov piam thaj) nrog ib qho roj qab zib ntawm qab zib; ob lub ncuav ntawm cov khob cij dub (qhov no yog 2 XE), nqaij lossis ntses (XE tsis suav), cov qos yaj ywm mos (plaub diav = 2 XE), kua txiv tshiab thiab ntuj tsim;
- thaum kawg noj hmoCov. Tsis pub tshaj 5 XE. Koj tuaj yeem noj ib qho omelet (ntawm peb lub qe thiab ob lub txiv lws suav, XE tsis suav), noj 2 ncuav ncuav (qhov no yog 2 XE), 1 diav yogurt (dua, 2 XE) thiab txiv ntoo kiwi (1 XE)
Yog tias koj sau lub ntsiab lus rau txhua yam, ces 17 lub khob cij yuav tso ib hnub. Peb yuav tsum tsis hnov qab tias txhua hnub ntawm XE yuav tsum tsis txhob ntau dua 18-24 units. Cov seem ntawm XE (los ntawm cov ntawv qhia saum toj no) tuaj yeem muab faib rau cov khoom noj txom ncauj. Piv txwv li, ib lub txiv tsawb tom qab noj tshais, ib lub kua tom qab noj su, thiab lwm qhov ua ntej yuav mus pw.
Dab tsi tsis tuaj yeem koom nrog hauv cov khoom noj?
Txawm li cas los xij peb yuav tsum tsis nco qab tias muaj cov khoom lag luam uas siv hauv ntshav qab zib raug txwv tsis pub siv (lossis tsawg li ua tau).
Cov zaub mov uas txwv tsis pub suav nrog:- ob qho tib si butter thiab roj zaub;
- mis nyuj qab zib, qaub cream;
- rog ntses lossis nqaij, muaj roj thiab cov nqaij uas haus luam yeeb;
- cheeses nrog cov rog cov ntsiab lus ntau dua 30%;
- tsev cheese nrog cov ntsiab lus rog ntau dua 5%;
- noog tawv nqaij;
- txawv cov hnyuv ntxwm;
- cov khoom noj kaus poom;
- noob txiv ntoo lossis noob ntoo;
- txhua yam khoom qab zib, txawm nws yog jam, chocolate, ncuav, ntau yam cookies, khaub noom noj thiab lwm yam. Ntawm lawv yog cov dej qab zib qab zib;
- thiab dej cawv.
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Pes tsawg XE nyob rau ib hnub rau hom mob ntshav qab zib hom 2 thiab yuav xam lawv li cas:
Tshaj tawm, peb tuaj yeem hais tias ib pluas noj qab zib tsis tuaj yeem hu ua kev txwv nruj, zoo li nws yuav zoo li thaum xub thawj. Cov zaub mov no tuaj yeem tsim thiab yuav tsum tau ua tsis tsuas yog pab tau lub cev, tab sis kuj tseem qab thiab ntau yam!
