Khoom noj muaj feem xyuam rau lub xeev ntawm lub cev thiab kev nyob zoo txawm tias tib neeg noj qab haus huv. Hauv cov neeg mob nrog endocrine cuam tshuam, qhov mob hnyav ntawm cov kab mob thiab tag nrho cov nuances ntawm nws chav kawm feem ntau nyob ntawm kev noj haus zoo. Cov ntawv qhia zaub mov rau cov ntshav qab zib yog qhov tseem ceeb tshaj plaws ntawm kev kho mob, tsis hais txog hom mob dab tsi. Siv cov khoom noj kom zoo tuaj yeem txo qhov kev pheej hmoo ntawm cov teeb meem thiab txhim kho cov mob ntawm tus neeg mob.
Yuav ua li cas tsim cov ntawv qhia zaub mov kom cov zaub mov pab tswj kev noj qab haus huv zoo?
Vim tias ib tus neeg noj, cov ntshav qabzib hauv cov ntshav ncaj qha nyob ntawm. Txhawm rau ntsuas cov carbohydrate load ntawm cov zaub mov cov khoom lag luam, muaj qhov ntsuas tshwj xeeb - glycemic index (GI). Nws qhia tau sai npaum li cas ib hom khoom noj yuav ua rau kev nce ntshav qab zib. Qhov qis dua GI, qhov ntau ntawm physiological txoj kev no yuav yog. Cov khoom lag luam nrog GI qis thiab nruab nrab yuav tsum yog qhov pib ntawm kev noj zaub mov ntawm cov neeg mob ntshav qab zib, ob hom thawj thiab hom thib ob.
Nrog rau hom no, ib tus neeg yuav tsis muaj qhov kev xav ntawm qhov hnyav nyob hauv plab thiab tsam plab. Cov zaub mov yuav nkag mus rau hauv lub cev ntawm kwv yees tib qho kev sib tshuam, thiab cov kua txiv hauv plab yuav muaj peev xwm zom tau nws. Kev saib xyuas tshwj xeeb rau kev xaiv cov zaub mov yuav tsum tau muab rau cov poj niam cev xeeb tub uas muaj ntshav qab zib, vim tias cov qauv ntsuas ntawm cov zaub mov tsis zoo thiab cov zaub mov noj hauv rooj plaub no sib txawv me ntsis.
Tus mob ntshav qab zib yuav tsum tsis txhob tshaib plab heev. Yog tias nws tshwm sim, qhov no yuav qhia tau qhov kev loj hlob ntawm tus mob hnyav - cov ntshav qog ntshav qis (txo qis cov piam thaj hauv cov ntshav qis dua ib txwm). Hauv cov xwm txheej zoo li no, tus neeg mob xav tau ib qho kev ntsuas cov piam thaj hauv qab tsis tau. Yog tias tsim nyog, koj tuaj yeem nce qib ntawm cov piam thaj siv ib lub qhaub cij, qhaub noom lossis bar, uas yog, siv qhov chaw ntawm cov khoom noj sai.
Qhov zoo tshaj plaws ntawm cov rog kev noj qab haus huv rau cov ntshav qab zib yog txiv ntoo, ntses liab, txiv roj roj, noob, thiab qee cov zaub
Yog hais tias tus neeg mob muaj cov mob ntev ntev ntawm lub plab zom mov, tsis yog tsuas yog tus kws endocrinologist, tab sis kuj yog tus kws kho mob gastroenterologist yuav tsum xaiv cov zaub mov noj. Feem ntau ntawm cov khoom noj uas tso cai rau ntshav qab zib tuaj yeem noj los ntawm cov neeg mob uas mob caj dab, mob plab thiab lwm yam mob plab. Tab sis qee qhov ntawm lawv muaj peev xwm nce kev tsim kho cov plab zom mov, muaj qhov ua rau tsis zoo nyob rau ntawm cov qog ua kua thiab ua rau npau taws. Tias yog vim li cas nws yog qhov tseem ceeb rau cov neeg mob no kom paub lub tswv yim ntawm ob tus kws tshaj lij thiab ua raws li lawv cov lus pom zoo ua ke.
Kev sib txawv hauv kev noj zaub mov ntawm cov neeg mob uas muaj hom 1 thiab ntshav qab zib hom 2
Hauv cov neeg mob uas muaj ntshav qab zib hom 1, nws yog ib qho tseem ceeb rau cov neeg mob kom ua raws li cov qauv ntawm kev noj zaub mov kom haum thiab meej pem. Cov lus pom zoo yuav hloov kho me ntsis nyob ntawm tus neeg yam ntxwv ntawm tus neeg mob, yog li ntawd, endocrinologist yuav tsum koom tes nrog xaiv cov khoom noj. Cov neeg mob uas tsis tiv thaiv kab mob ntshav qab zib yuav tsum tshuaj xyuas qhov hnyav thiab tiv thaiv nws txoj kev nce siab. Rau qhov no, cov ntawv qhia zaub mov yuav tsum tau ua los ntawm cov zaub tshiab thiab txiv hmab txiv ntoo, cov nqaij uas muaj roj tsawg thiab cov ntses, cov khoom noj muaj mis nrog qhov feem pua tsawg ntawm cov roj nyeem.
Kev txiav txim siab pom qhov dav thoob ntiaj teb sib piv ntawm cov protein, cov rog thiab carbohydrates rau txhua tus neeg mob yog qhov nyuaj heev. Tus nqi no yog rau ib tus neeg rau txhua tus neeg, nws yog xam los ntawm cov ntaub ntawv xws li: qhov siab, qhov hnyav, hnub nyoog, cov yam ntxwv hauv lub cev, muaj cov tshwm sim ntawm cov kab mob pathologies. Thaum teeb duab ntawm cov ntawv qhia zaub mov rau cov mob ntshav qab zib, ib qho yuav tsum coj mus rau hauv tus lej nyiaj ntawm carbohydrates hauv ib feem ntawm cov zaub mov kom nws tuaj yeem npaj ua ntej nkag mus rau qhov xav tau ntawm insulin. Ua tsaug rau txoj kev kho mob zoo li no, tus neeg mob tuaj yeem noj ntau yam. Nws yog ib qho tseem ceeb kom paub txog glycemic Performance index ntawm cov tais diav thiab tuaj yeem xam qhov tseeb raug nqi ntawm cov kua dej.
Cov kev kho mob tseem ceeb rau hom ntshav qab zib hom 1 yog nrog kev kho mob insulin. Tab sis kev noj zaub mov kom zoo kuj yog lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv ntawm tus neeg mob.
Tab sis, txawm tias cov neeg mob ntshav qab zib hom 1 yuav tsum txwv tsis txhob noj cov zaub mov uas muaj piam thaj ntau thiab calories ntau. Cov no yog cov ncuav pastries, qhob cij dawb, txiv hmab txiv ntoo nrog cov glycemic siab siab, dej qab zib, qab zib thiab chocolate. Txawm hais tias muaj cov tshuaj insulin pab txaus, feem ntau lawv tsis tuaj yeem noj, vim lawv ua rau cov ntshav qab zib nce siab. Cov neeg mob ntshav qab zib uas raug mob hom 2 yuav tsum raug cais tawm ntawm kev noj haus, vim tias lawv muaj peev xwm tiv thaiv insulin ntau dua nyob rau hauv cov ntaub so ntswg thiab kev noj qab nyob zoo.
Cov ntawv qhia ua zaub mov rau mob ntshav qab zib hom 2 yog ua raws cov zaub mov noj haus No. 9. Cov neeg mob yuav tsum noj zaub mov me me rau 5-6 zaug ib hnub. Txog kev ua noj, koj yuav tsum muab txoj kev nyiam rau cov txheej txheem ua noj ua haus xws li npau npau, ci, txhawm rau.
Tsis suav los ntawm cov khoom noj koj xav tau cov zaub mov thiab cov tais diav:
Pom zoo cov zaub mov rau ntshav qab zib hom 2- haus luam yeeb, ntsim, roj;
- khoom qab zib;
- qab zib thiab dej qab zib uas muaj nws;
- nplua nuj kua zaub thiab kua zaub;
- cov khoom noj muaj rog rog;
- cawv
Cov neeg mob uas muaj ntshav qab zib hom 2 yuav tsum tsis txhob noj nqaij npuas, nqaij cov nqaij, cov yaj vim cov ntsiab lus siab rog. Qhov txwv ntawm carbohydrates thiab cov rog hauv cov zaub mov noj yog lub hauv paus ntawm txoj kev kho kom zoo rau cov neeg mob ntawd. Kua zaub tuaj yeem npaj tsuas yog npaj rau hauv cov nqaij nqaij thib ob lossis siv cov zaub ua zaub rau lawv npaj. Cov qe qaib kuj yuav muaj nyob rau ntawm tus neeg mob lub rooj, tab sis tsis pub ntau tshaj 3 zaug hauv ib lub lis piam.
Vim tias qhov tseeb tias cov piam thaj hauv ntshav tom qab cov khoom no nce qeeb, tus neeg mob tsis tshaib plab ntev heev. Tsis tas li ntawd, qhov qeeb nqus ntawm cov carbohydrates muaj txiaj ntsig muaj txiaj ntsig zoo ntawm cov txiav, tiv thaiv nws cov nyhav dhau heev.
Ntxiv nrog rau kev noj zaub mov, nws yog qhov tsim nyog kom haus dej haus kom txaus ntawm lub tiaj tseem muaj dej. Tus nqi niaj hnub yuav tsum tau ntsuas los ntawm kws kho mob kom tus neeg mob tsis txhob o lossis, ntawm qhov tsis haum, lub cev qhuav dej
Nqaij thiab ntses nyob hauv cov khoom noj
Nqaij thiab ntses yog lub hauv paus ntawm cov protein, yog li lawv yuav tsum muaj nyob rau hauv tus neeg mob cov zaub mov. Tab sis, xaiv cov khoom no, cov neeg mob ntshav qab zib yuav tsum nco ntsoov txog cov calories, cov ntawv pov thawj thiab cov ntsiab lus rog. Rau txhua hom ntshav qab zib, cov nqaij ntshiv yuav tsum yog qhov zoo dua. Rau ntses, txoj cai no kuj siv tau, tab sis kuj muaj kev zam - salmon, trout thiab salmon. Cov khoom lag luam no muaj cov omega acids uas xav tau los tswj lub xeev zoo ntawm cov hlab ntsha thiab lub siab. Cov ntses liab, noj hauv tsawg, ua kom lub cev muaj zog ntawm lub cev, txo cov roj cholesterol thiab pab tiv thaiv lub plawv.
Los ntawm cov nqaij rau cov neeg mob ntshav qab zib yog qhov zoo tshaj:
- qaib keej
- lub luav
- nqaij ntshiv;
- qaib.
Txoj kev zoo tshaj plaws los ua noj yog npau npau. Rau kev hloov pauv, nqaij yuav ci, tab sis koj tsis tuaj yeem siv mayonnaise, ntsim kua ntses thiab ntau cov zaub lossis butter. Ntsev tseem zoo tshaj plaws los ntawm hloov nws nrog cov tshuaj ntsuab qhuav thiab ntuj tsim rau cov siab tshaj plaws. Nws yog qhov tsis txaus siab heev rau cov neeg mob ntshav qab zib kom noj sausages, ib nrab khoom tiav thiab cov nqaij haus luam yeeb.
Los ntawm cov nqaij delicacies, cov neeg mob qee zaum tuaj yeem noj cov nqaij npuas ua ntuj thiab muab cov nqaij nyoos ua kom tsis muaj cov khoom xyaw tsis zoo.
Ib qho ntawm cov hom phiaj ntawm kev noj haus zoo rau ntshav qab zib yog txo qis txhua hnub ntawm kev ua kom muaj carbohydrates thiab rog. Tab sis qhov no siv rau cov protein, lawv cov cai yuav tsum yog tib yam li rau cov neeg noj qab haus huv. Yog li, koj tsis tas yuav txiav koj tus kheej hauv cov nqaij thiab ntses thiab txo qhov ntau ntawm cov khoom lag luam no hauv qab cov cai pom zoo.
Zaub thiab txiv hmab txiv ntoo
Cov zaub thiab txiv hmab txiv ntoo yuav tsum ua rau feem ntau ntawm cov neeg mob lub cev noj mov. Lawv yuav tau noj tshiab, ci lossis steamed. Thaum xaiv cov khoom no, koj yuav tsum tau them sai sai rau cov ntsiab lus tsis txaus, tshuaj lom neeg muaj pes tsawg leeg thiab glycemic index.
Tseem ceeb rau txiv hmab txiv ntoo thiab zaub rau neeg mob ntshav qab zib:
- liab tswb kua txob;
- Jerusalem artichoke;
- ib cov kua;
- plum;
- pear;
- kab npauj;
- txiv kab ntxwv qaub
- lws suav;
- Txiv lws suav
- dos.
Cov txiv ntoo xws li cranberries, lingonberries, thiab lub duav Rose yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Koj tuaj yeem ua compotes, kua txiv hmab txiv ntoo thiab khoom qab zib los ntawm lawv yam tsis tau ntxiv qab zib. Cov khoom qab zib kuj tseem zoo dua tsis ntxiv rau, thiaj li tsis mus ua txhaum lub naturalness ntawm muaj pes tsawg leeg. Cov dej qab zib npaj tau zoo ua kom nqhis dej thiab pub tus neeg mob lub cev tsis muaj zog nrog cov vitamins, minerals thiab lwm yam tshuaj lom biologically.
Koj yuav tsum muab cov txiv ntoo tshiab thiab qhuav figs, txiv puv luj, kua txiv ntsej muag. Cov txiv hmab txiv ntoo no muaj ntau cov carbohydrates yooj yim uas yuav tsis coj tus neeg mob dab tsi zoo. Grapes muaj qhov nruab nrab glycemic Performance index, tab sis tus nqi ntawm nws siv yuav tsum tau tswj hwm nruj me ntsis (thiab rau ntshav qab zib hom 2, nws raug nquahu kom cais nws tawm ntawm daim ntawv qhia zaub mov).
Yuav luag txhua cov zaub muaj GI tsawg lossis nruab nrab thiab cov ntsiab lus tsis muaj calorie ntau. Tab sis qee qhov ntawm lawv yuav tsum tau ceev faj vim muaj cov ntsiab lus zoo. Qhov no feem ntau txhawj xeeb qos yaj ywm. Nws tsis yog txwv rau cov ntshav qab zib, tab sis cov tais diav los ntawm cov khoom no yuav tsum tsis txhob yeej ntawm cov zaub mov. Thaum xaiv cov qos ntau yam, nws raug nquahu kom muab qhov kev nyiam rau ib yam khoom nrog cov khoom kom tsawg tsawg. Xws li cov hauv paus zaub tsis zoo rau kev zom, tab sis muaj peev xwm yuav muaj kev phom sij los ntawm lawv tau noj hauv cov zaub mov yog ntau tsawg.
Lwm cov khoom lag luam
Cov khoom noj mis nyuj tsis txwv tsis pub cov ntshav qab zib, tab sis thaum xaiv lawv nws yog ib qho tseem ceeb kom nco qab cov roj nyeem - nws yuav tsum muaj tsawg. Koj tuaj yeem tsis noj cov khoom no nrog kua qab zib ntxiv thiab cov txiv ntoo hauv lub cev muaj pes tsawg leeg. Cov khoom xyaw zoo li no tsis muaj txiaj ntsig thiab tuaj yeem ua rau nce ntshav qab zib.
Thaum xaiv cov qhob cij, nws yog qhov zoo dua los muab qhov kev nyiam ua rau cov khoom los ntawm cov nplej los yog hmoov nplej ntawm qib 2
Qee lub sij hawm koj tuaj yeem noj cov qhob cij tshwj xeeb uas muaj ntshav qab zib, uas muaj qhov ua kom tsawg thiab ua rau cov zaub mov tsis txaus. Tsis tas li ntawd, lawv tau sib dua rau qhov hnyav dua li cov mov ci ib txwm, yog li nrog lub qhaub cij ib tus neeg tau txais tsawg dua calories thiab qab zib. Koj tsis tuaj yeem noj cov qhob cij dawb, qab zib ncuav qab zib, ncuav qab zib pastry thiab cov hmoov nplej uas muaj glycemic siab. Kev siv cov khoom lag luam zoo li no ua rau muaj kev mob ntshav qab zib thiab qhov tshwm sim ntawm tus mob.
Tus mob ntshav qab zib yuav tsum tsis txhob noj zaub mov noj, khoom noj tsis qab, haus luam yeeb thiab qab ntsev heev. Cov zaub mov zoo li no muaj lub nra hnyav rau lub plab zom mov thiab ua rau lub luag haujlwm ntawm tus txiav. Txij li thaum muaj ntshav qab zib cov kab mob no twb ua haujlwm txawv txav, cov khoom noj yuav tsum maj mam zoo. Kev noj haus kom zoo tso cai rau koj ua kom muaj kev noj qab haus huv zoo. Txwv txiav cov carbohydrates thiab cov rog kom tsawg txoj kev pheej hmoo ntawm kev tsim muaj mob hnyav ntshav qab zib.
Cov ntawv qhia zaub mov rau hnub ntawd
Txhawm rau kom tswj tau tus kabmob, koj yuav tsum tau npaj zaub mov noj nyob rau txhua hnub ua ntej. Thaum xub thawj, qhov no yuav zoo li nyuaj, tab sis li ntawm ob peb lub lis piam kev npaj ua ib tus cwj pwm thiab pab npaj cov txheej txheem ntawm lub hnub. Thaum sau cov ntawv qhia zaub mov, koj yuav tsum tau ua tus kws kho mob cov lus pom zoo txog cov ntsiab lus ntawm cov calories thiab qhov ntau ntawm cov carbohydrates, cov rog thiab cov protein nyob hauv cov khoom noj txhua hnub.
Daim ntawv qhia ua piv txwv rau cov neeg mob ntshav qab zib hom 2 tej zaum yuav zoo li no:
- noj tshais - oatmeal, cov rog uas tsis muaj roj, cheese tsis muaj qab zib;
- noj su - kua txiv lws suav, walnuts;
- noj su - nqaij qaib kua zaub kua zaub, hau ntses, buckwheat porridge, txiv moj coos, txiv hmab txiv ntoo stewed;
- tav su tshuaj yej - tsev cheese thiab taub dag ua hmoov, rosehip broth;
- noj hmo - chav qaib ntxhw cutlets, 1 lub qe hau hnyav, tsis muaj qab tshuaj yej;
- yav tsaus ntuj noj hmo - ib khob ntawm tsawg-rog kefir.
Kev noj zaub mov zoo ntawm cov neeg mob ntshav qab zib hom 1 tuaj yeem muaj ntau yam ntxiv vim tias lawv tau txais insulin. Tab sis yog tias qhov tshwm sim ntawm cov kab mob lossis lub sijhawm tsis txaus ntseeg hloov pauv hauv cov piam thaj, lawv kuj yuav tsum ua raws li kev noj haus kom nruj. Cov zaub mov noj txhua hnub ntawm tus neeg mob thaum lub sijhawm noj qab haus huv zoo yuav yog li hauv qab no:
- noj tshais - tsev me cheese ncuav ci, qhaub cij nrog cheese thiab butter, tshuaj yej;
- thib ob noj tshais - protein omelet;
- noj su - nceb kua zaub, hau hake, mashed qos yaj ywm, kua, compote;
- tav su tshuaj yej - txiv hmab txiv ntoo jelly, txiv ntoo;
- noj hmo - zaub qhwv thiab nqaij cutlets, taub dag caviar, mov mog, mov ntsuab;
- yav tsaus ntuj noj hmo - ib khob ntawm unsweetened ntuj yogurt.
Coob tus neeg mob tau pom tias tom qab kev noj zaub mov noj qab zib rau kab mob ntshav qab zib, lawv tau hloov siab dua. Ib qhov kev tswj hwm ntawm lub hnub tso cai rau koj kom tswj hwm koj lub sijhawm dawb. Kev noj zaub mov noj rau cov neeg mob ntshav qab zib tsis yog kev ntsuas ib ntus xwb, tab sis yog ib qho tseem ceeb ntawm kev kho mob kom zoo, yog li nws tsuas yog hloov pauv tus cwj pwm rau cov zaub mov rau cov neeg mob. Cov zaub mov noj ntawm tus neeg mob cov zaub mov tuaj yeem ua kom qab thiab noj qab haus huv, txawm tias qhov tseeb tsis suav nrog qab zib thiab cov tsw qab. Kev siv cov tswv yim ua noj sib txawv thiab sib xyaw ua ke txawv txawv, thaum xub thawj siab ib muag, cov khoom lag luam tuaj yeem cuam tshuam txog kev noj haus kom zoo.
