Rau tib neeg lub cev, carbohydrates yog yam uas tseem ceeb tsis tau. Tsis ntev los no, cov zaub mov ib txwm muaj ntawm ib tus neeg nruab nrab muaj cov khoom tsis zoo.
Hmoov tsis zoo, hauv lub xyoo pua XXI, cov kws kho mob ntaus nqi ntshav qab zib ua rau ntau cov kab mob. Cov khoom noj muaj protein ntau yog qhov txaus ntshai tshaj plaws rau cov neeg mob ntshav qab zib.
Coob tus ntawm lawv ua rau muaj kev nce ntxiv hauv cov ntshav qab zib. Txhawm rau kom tsis txhob ua rau lub txim tsis zoo, cov neeg mob yuav tsum tswj hwm kev noj zaub mov kom muaj ntshav qab zib.
Hom ntawm carbohydrates
Carbohydrates tau muab faib ua ob hom: yooj yim (yooj yim zom tau) thiab cov complex.
Yooj yim (fructose thiab qabzib) tau hloov pauv sai sai rau insulin hauv tib neeg lub cev. Cov sawv daws tsis yooj yim (fiber ntau thiab hmoov txhuv nplej siab) siv sijhawm ntau heev los pauv cov kua dej.
Txhawm rau kom tsis txhob nce ntshav qab zib, kom yooj yim zom cov zaub mov (cov npe khoom lag luam rau cov ntshav qab zib, txwv tsis pub noj yog muab rau hauv qab no) yuav tsum tau ua kom tsawg. Yog tias koj soj ntsuam koj txoj kev noj qab haus huv, tom qab ntawd siv cov khoom noj muaj fiber ntau.
Ib pluas noj twg tuaj yeem ua tsis tau yam tsis muaj feem tseem ceeb ntawm cov zaub mov - mov ci. Mov ci muaj ob qho tib si yooj yim thiab cov kab kawm. Ib yam khoom ua los ntawm cov nplej ua ke xws li barley, oats, rye muaj fiber ntau. Nws yog qhov zoo dua los siv nws.
Cov sib xyaw ua ke ntawm cov txiv hmab txiv ntoo thiab zaub feem ntau suav nrog cov khoom noj (carbohydrates) yooj yim. Tab sis txawm nyob rau hauv muaj pes tsawg leeg ntawm cov zaub mov ntuj muaj cov ntsiab lus fiber ntau, vim tias microelements heev maj mam nqus mus rau hauv cov ntshav. Nws tsis ua rau kev nce hauv qab zib.
Glycemic Khoom Taw Qhia
Cov neeg mob ntshav qab zib yuav tsum paub glycemic index ntawm carbohydrates. Qhov no yog ib qho txiaj ntsig ntawm qhia txog qib nce ntawm cov piam thaj hauv ntshav tom qab noj qee yam zaub mov. Tib neeg lub cev raug yoog kom tau txais cov khoom nrog qhov qis dua. Cov khoom lag luam no tso cai rau tib neeg lub cev ua haujlwm yam tsis muaj qhov tsis ua tiav, muab lub cev nrog cov kab tsim nyog thiab lub zog.
Hmoov tsis zoo, nyob hauv lub ntiaj teb niaj hnub no tus naj npawb ntawm cov khoom lag luam nrog lub siab glycemic Performance index yog loj hlob, txij li lawv pheej yug tsis pheej yig los tsim thiab muaj cov saj zoo heev.
High Glycemic Index Cov Khoom Noj:
- khob cij thiab ncuav pastries ua los ntawm hmoov nplej dawb;
- hmoov txhuv nplej siab;
- qos yaj ywm
- cawv
- cov khoom muaj suab thaj;
- qab zib haus cov dej qab zib;
- cereals;
- zib ntab;
- qab zib txiv hmab txiv ntoo thiab zaub;
- instant khoom.
Txog kev noj zaub mov kom raug rau cov neeg mob ntshav qab zib, koj tuaj yeem siv cov khoom lag luam ntawm lub tuam txhab "Herbalife", uas yuav pab tswj hwm kev noj zaub mov kom raug thiab lub neej noj qab nyob zoo. Ntawm cov nthuav dav ntawm Lub Ntiaj Teb Thoob Ntiaj Teb Thoob Ntiaj Teb muaj ntau cov yeeb yaj kiab ntawm Herbalife cov yeeb yaj kiab hais txog kev suav cov glycemic Performance index ntawm cov khoom lag luam.
Carbohydrate ib pawg
Cov kws tshawb fawb faib tag nrho cov zaub, txiv hmab txiv ntoo thiab txiv ntoo ua peb pawg. Qhov sib faib nyob ntawm tus nqi ntawm cov piam thaj hauv 100 grams ntawm cov khoom lag luam:
- cov zaub nyoos thiab cov txiv hmab txiv ntoo uas tsis pub ntau tshaj 5 gram carbohydrates ib 100 grams ntawm cov khoom lag luam. Lawv tuaj yeem noj, muab lub siab ntawm kev tshaib plab (taub dag, zaub qhwv, zucchini, dib, txiv lws suav, radishes, asparagus, dill, spinach, sorrel, txiv qaub, ntsuab dos);
- cov zaub nyoos thiab cov txiv ntoo, cov txiv ntoo, uas muaj txog 10 g ntawm carbohydrates ib 100 g ntawm cov khoom lag luam (txiv duaj, txiv duaj, quince, dos, taum, zaub txhwb, radish, celery hauv paus, txiv qaub ntsuab, txiv hmab txiv ntoo, swede, txiv pos nphuab, raspberries, lingonberries, liab thiab dub currant). Lawv raug pom zoo kom siv tsis ntau tshaj 200 grams tauj ib hnub;
- txiv hmab txiv ntoo thiab zaub, txiv hmab txiv ntoo nyoos, uas muaj ntau tshaj 10 gram ntawm cov carbohydrates ib 100 grams ntawm cov khoom lag luam (txiv tsawb, txiv quav ntswv nyoos, qos yaj ywm, ntsuab ntsuab, txiv ntoo thuv, figs, qab txiv apples). Cov kws tshwj xeeb hauv kev soj ntsuam zaub mov qhia kom ceev faj kom noj cov khoom no rau cov neeg muaj ntshav qab zib, txij li micronutrients ua tiav sai heev.
Cov kws tshawb fawb tawm tswv yim pom cov txiv hmab txiv ntoo tshiab, zaub thiab txiv ntseej, vim tias lawv muaj ntau cov vitamins ntau dua li zaub mov tshav kub.
Mis - cov khoom tsis zoo rau kev siv tas li los ntawm cov ntshav qab zib
Carbohydrates yog ib feem ntawm cov mis thiab cov mis ua kua. Cov neeg mob ntshav qab zib tuaj yeem haus tau ib khob mis ib hnub yam tsis muaj mob rau lawv txoj kev noj qab haus huv. Yog tias koj haus mis ntau, ces nws yog qhov tsim nyog yuav tsum suav tus naj npawb ntawm cov hauv qab.
Cov neeg nyiam ua cheese thiab tsev cheese tsis tuaj yeem txhawj xeeb txog cov khoom tsis zoo uas muaj nyob hauv cov khoom lag luam no, lawv muaj ib qho me me.Yog siv cov zaub mov thiab cov khoom ua hmoov, nws yog qhov tsim nyog los laij cov koob tshuaj uas tau tso cai. Ciav: rye cij.
Txwv tsis pub cov khoom noj uas muaj carbohydrates rau hom ntshav qab zib hom 2:
- qab zib thiab piam thaj;
- fructose;
- txhua lub confectionery;
- khoom qab zib, marmalade;
- Khaub noom
- chocolate, ice cream, condensed mis nyuj;
- jam, phoov;
- jam;
- cov dej cawv cawv thiab muaj cawv tsis muaj cawv.
Kev Txwv Tsis Pub Qhia Rau Sawv Daws
Cov khoom noj cog ib tsob ntoo muaj ntau cov txiaj ntsig. Tab sis, hmoov tsis zoo, muaj zaub uas cov neeg noj haus xav tias yuav tsim kev puas tsuaj rau cov neeg muaj ntshav qab zib.
Yog tias cov piam thaj hauv ntshav nce siab, qee cov zaub yuav ua rau qhov xwm txheej tsis zoo:
- qos yaj ywmCov. Vim tias nws muaj cov hmoov txhuv nplej siab ntau. Nws pab txhawb nqa ntshav qab zib. Kev mob siab rau ib daim ntawv twg;
- carrotsCov. Muaj cov hmoov txhuv nplej siab. Kev mob siab rau ib daim ntawv twg;
- kab laumCov. Nws yog txwv tsis pub noj cov zaub mov beets, vim qab zib nce siab tau.
Cov Khoom Noj Uas Muaj Cov Khoom Noj Muaj Kev Noj Qab Haus Huv rau hom Ntshav Qab Zib 2
Kev tshawb nrhiav ntev ntev los ntawm cov kws qhia zaub mov noj haus tau txheeb xyuas cov khoom noj uas muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib hom 2.
Zaub pob yog cov muaj txiaj ntsig zoo vim tias nws yog cov zaub mov muaj calorie tsawg, carb tsawg. Muaj txiaj ntsig zoo rau tag nrho lub cev ntawm tus neeg mob ntshav qab zib. Cov taum ntsuab hauv cov taum pauv muaj cov txheej txheem txhua hnub uas tsim nyog rau tus neeg mob.
Cov zaub ntsuab yuav ua rau cov metabolism hauv kev ua haujlwm hauv tib neeg lub cev. Txhawm rau kom cov zaub ntsuab tau txais txiaj ntsig, lawv txoj kev noj yuav tsum yog kev ua kom sib npaug.
Walnuts muaj zinc thiab manganese, uas tuaj yeem txo cov ntshav qab zib. Cov khoom lag luam yuav tsum tau noj nyob hauv tus lej 6-7 cores ib hnub.
Cov nqaij muaj tseem ceeb kab kawm. Feem ntau, cov nqaij ntshiv thiab nqaij qaib luav yog qhov pom zoo. Cov khoom noj yog noj tsuas yog hauv daim ntawv ua noj lossis ncu.
Nqaij ntses tau muaj txiaj ntsig zoo rau tus neeg mob ntshav qab zib, ua kom cov metabolism hauv lub cev ua kom zoo li qub, ua kom lub cev nrog iodine txaus.
Qee cov neeg tshawb nrhiav kab mob ntseeg tias cov neeg mob yuav tsum tso pov tseg cov nqaij thiab qe. Tab sis qhov no tseem nyob deb ntawm qhov teeb meem no, txij li cov khoom no pab txo cov roj hauv cov ntshav thiab muaj cov ntsiab lus zoo.
Txoj kev zoo tshaj plaws rau kev noj cov zaub mov uas muaj carbohydrates rau cov neeg mob ntshav qab zib hom 2:
- nrog nce qab zib, tso cai rau zaub tuaj yeem noj hauv txhua hom, nws yog qhov zoo dua rau noj tshiab thiab faus lossis rhaub;
- ua cov zaub mov kom cov zaub mov zoo ua rau sib xyaw ua ke;
- rau kev noj haus kom tsim nyog dua, sab laj nrog tus kws qhia noj zaub mov, raws li nws paub zoo dua li koj chav kawm ntawm tus kab mob.
Qauv piv cov ntawv qhia zaub mov
Hnub Monday
- tshais - buckwheat porridge, cheese, mov ci;
- tshais thib ob - kefir 200 grams;
- noj su - ntsuab borsch, zaub zaub xas lav (dib, txiv lws suav), ntses ci ntses cutlet, qhob cij xim av;
- yav tsaus ntuj tshuaj yej - rosehip tshuaj yej, kua;
- noj hmo - stewed zaub qhwv, ci ntses, tshuaj yej dub;
- npau suav phau ntawv (2 teev ua ntej yuav mus pw) - skim mis 200 grams.
Hnub Tuesday
- tshais - pearl barley porridge, zaub xam lav, kas fes, qhob cij xim av;
- tshais thib ob - ib khob kua txiv tshiab;
- noj su - kua zaub nrog zucchini thiab nceb, zaub xam lav, nqaij qaib mis hau, mov ci rye;
- yav tsaus ntuj tshuaj yej - kua;
- noj hmo - omelet, boiled nqaij qaib daim siab, tsis muaj qab zib ntsuab ntsuab;
- npau suav phau ntawv - mis 1% 200 grams.
Hnub Wednesday
- tshais - zaub qhwv tuaj nrog minced qaib thiab mov, qhob cij xim av;
- tshais thib ob - ib khob kua txiv kab ntxwv tshiab;
- noj su - pea kua zaub, nyias nrog zaub thiab nqaij nruab deg, nplej zom los ntawm durum hmoov nplej, tshuaj yej ntsuab uas tsis muaj suab thaj, mov mog;
- yav tsaus ntuj tshuaj yej - kua, compote;
- noj hmo - rog roj hauv tsev cheese tsis tshua muaj roj, kua txiv tshiab, tshuaj yej tsis muaj qab zib;
- npau suav phau ntawv - kefir 1% 200 grams.
Hnub Thursday
- tshais - pearl barley porridge, cheese, qhob cij xim av;
- tshais thib ob - ib khob ntawm kefir;
- noj su - ntsuab borsch, soob zaub xam lav, steamed ntses ntses, mov rye;
- yav tsaus ntuj tshuaj yej - ib lub kua, lub decoction ntawm Rose hips;
- noj hmo - stewed zaub qhwv, hau ntses, tshuaj yej uas tsis muaj qab zib;
- npau suav phau ntawv - mis 1% 200 grams.
Hnub Friday
- tshais - ncu omelet, txiv kab ntxwv, kua txiv;
- tshais thib ob - nplej qhob cij, cheese, dub tshuaj yej tsis muaj qab zib;
- noj su - cov kua zaub buckwheat, zaub qhwv thiab dib qab, hau mis, rye mov ci, kas fes;
- yav tsaus ntuj tshuaj yej - kua, txiv hmab txiv ntoo qhuav compote;
- noj hmo - Ci zucchini nrog cheese, tshuaj yej ntsuab;
- npau suav phau ntawv - kefir 1% 200 grams.
Hnub Saturday
- tshais - steamed ntses, mov porridge, kas fes;
- tshais thib ob - tsev cheese nrog berries;
- noj su - cov kua zaub qhwv, zaub xas lav, tshuaj ntsuab tshuaj ntsuab, txhuv rye;
- yav tsaus ntuj tshuaj yej - cov txiv hmab txiv ntoo qhuav compote;
- noj hmo - cov nqaij luav siav, zaub, kua txiv kab ntxwv, mov ci ci;
- npau suav phau ntawv - mis 1% 200 grams.
Hnub Sunday
- tshais - hau qe, oatmeal, Kua compote;
- tshais thib ob - kua, tshuaj yej uas tsis muaj qab zib;
- noj su - millet kua zaub, buckwheat porridge, coleslaw, mov ci;
- yav tsaus ntuj tshuaj yej - ib khob ntawm rog-free fermented ci mis nyuj;
- noj hmo - nqaij ntses nyoo zaub xam lav, ci qos yaj ywm;
- npau suav phau ntawv - mis 1% 200 grams.
Cov ntawv qhia zaub mov no tuaj yeem hloov kho nyob ntawm cov neeg saj cov zaub mov saj.
Kev siv yees duab
Cov hauv paus ntawm kev noj zaub mov muaj roj tsawg rau cov neeg mob ntshav qab zib:
Ntshav qab zib yog ib qho mob hnyav heev uas tuaj yeem ua rau tag nrho txhua yam teeb meem. Txhawm rau tiv thaiv cov kev mob tshwm sim ntawm tus kab mob, nws yog qhov tsim nyog los tswj cov khoom noj kom tsawg. Sim noj cov khoom noj uas tsis muaj carbohydrates tsawg, hloov nrog cov nyuab. Kev ua tiav nrog kev noj zaub mov kom zoo yuav tiv thaiv cov teeb meem, txhim kho txoj haujlwm ntawm tag nrho cov kab mob. Yog tias koj ua raws li txoj cai yooj yim ntawm kev ua neej zoo, koj tuaj yeem tiv thaiv tus kab mob.
