Ntawm cov ntshav qab zib, nws yog ib qho tseem ceeb kom tswj hwm kev noj cov zaub mov carbohydrates. Qhov kev ntsuas no tau sau npe los ntawm cov teeb meem hauv metabolic.
Txhawm rau xam thiab tswj cov teeb meem hauv carbohydrate, chav ua khob cij yog siv los pab npaj zaub mov kom noj kom tsawg.
Dab tsi yog XE?
Chav nyob qhob cij yog ntsuas seb muaj pes tsawg leej. Nws yog ib qho tsim nyog los suav cov khoom noj carbohydrates hauv koj qhov kev noj zaub mov, kom tswj thiab tiv thaiv hyperglycemia.
Nws tseem hu ua chav tsev carbohydrate, thiab nyob rau hauv cov tib neeg - cov ntsuas ntshav qab zib.
Lub xam ntsuas tus nqi tau raug qhia los ntawm tus neeg noj zaub mov thaum pib ntawm xyoo pua 20th. Lub hom phiaj ntawm kev siv qhov ntsuas: kwv yees cov piam thaj uas yuav muaj hauv cov ntshav tom qab noj mov.
Ntawm nruab nrab, ib chav tsev muaj 10-15 g ntawm carbohydrates. Nws tus naj npawb tseeb nyob ntawm cov qauv kho mob. Rau tus naj npawb ntawm European lub teb chaws XE sib npaug 15 g ntawm carbohydrates, thaum nyob hauv Lavxias - 10-12. Pom, ib chav yog ib nrab ntawm ncuav cij nrog tus tuab txog rau ib centimeter. Ib chav tsev kom nce qib qab zib kom txog 3 mmol / L.
Kev suav txhij txhua ntawm cov ntsuas tseem ceeb dua rau hom ntshav qab zib hom 1. Qhov ntau ntawm cov tshuaj, tshwj xeeb tshaj yog ultrashort thiab kev txiav txim luv, nyob ntawm no. Ntawm hom 2 Ntshav Qab Zib, lub ntsiab lus tau them rau qhov faib kev faib tawm sib npaug ntawm cov carbohydrates thiab cov calories tag nrho cov ntsiab lus ntawm cov zaub mov. Kev xaj rau cov khob cij yog qhov tseem ceeb thaum hloov cov khoom noj khoom noj nrog lwm tus.
Yuav luag txhua peb lub hlis ntawm cov ntshav qab zib 2 tau tshwm sim los ntawm cov rog ntau dhau. Cov neeg mob nrog hom no yuav tsum tau tswj cov ntsiab lus tsis zoo thiab cov ntsiab lus. Nrog rau qhov hnyav hnyav, nws tsis tuaj yeem xam tau - nws tsis cuam tshuam rau cov piam thaj. Lub zog ntsiab lus yog ib txwm qhia ntawm pob ntawv. Yog li ntawd, tsis muaj kev nyuaj nrog cov suav suav.
Yuav suav li cas?
Lub khob cij suav tau txiav txim siab los ntawm phau ntawv qhia, raws li cov ntaub ntawv ntawm cov ntawv tshwj xeeb.
Txog qhov tshwm sim muaj tseeb, cov khoom siv tau raug ntsuas ntawm qhov sib npaug. Ntau tus neeg mob ntshav qab zib twb muaj peev xwm txiav txim qhov no "los ntawm qhov muag". Ob lub ntsiab lus yuav xav tau rau hauv kev xam: cov ntsiab lus ntawm cov khoom hauv cov khoom, cov nqi ntawm carbohydrates ib 100 g Qhov ntsuas kawg tau muab faib los ntawm 12.
Kev cai txhua hnub ntawm chav ua mov ci yog:
- hnyav dua - 10;
- nrog mob ntshav qab zib - los ntawm 15 txog 20;
- nrog rau kev ua neej nyob sedentary - 20;
- thaum lub nra hnyav - 25;
- nrog lub cev lub zog hnyav - 30;
- thaum nce phaus - 30.
Nws raug nquahu kom faib cov tshuaj txhua hnub rau hauv 5-6 ntu. Cov khoom siv khoom thauj khoom kom siab yuav tsum tau ntau dua nyob rau hauv thawj ib nrab, tab sis tsis ntau tshaj 7 ntsuas. Qhov ntsuas ntsuas saum toj no nce qib qab zib. Them nyiaj rau cov pluas noj loj, qhov seem yog faib rau khoom noj txom ncauj. Cov khoom noj khoom haus txhawb kom cov neeg muaj ntshav qab zib noj 15-20 ntau. Cov ntsiab lus no carbohydrate yog npog cov kev xav tau txhua hnub.
Cov kab mob hauv nruab nrab, cov txiv hmab txiv ntoo thiab zaub, thiab cov khoom siv mis nyuj yuav tsum muaj nyob hauv cov zaub mov uas muaj ntshav qab zib. Daim ntawv qhia txog lub rooj yuav tsum nyob ze, rau kev yooj yim nws tuaj yeem luam tawm lossis khaws cia ntawm txawb.
Lub system ntawm cov chav nyob muaj ib qho tseem ceeb drawback. Kev xyaw ua kom yuag yuag tsis yooj yim - nws tsis coj mus rau hauv cov ntsiab lus tseem ceeb (cov protein, cov rog, carbohydrates). Cov kws qhia zaub mov kev noj qab haus huv qhia kom faib cov calories ntau li hauv qab no: 25% protein, 25% rog thiab 50% carbohydrates ntawm cov zaub mov noj txhua hnub.
Glycemic Performance index
Los sau lawv cov zaub mov noj, cov neeg mob ntshav qab zib coj mus rau hauv tus lej glycemic index.
Nws qhia txog lub peev xwm los ua kom cov piam thaj nrog ib qho khoom lag luam.
Txog nws txoj kev noj haus, cov ntshav qab zib yuav tsum xaiv cov uas muaj glycemic index tsawg. Lawv kuj raug hu ua cov roj carbohydrates ib txwm.
Hauv cov khoom muaj qhov ntsuas qis lossis qis qis, cov txheej txheem hauv lub cev zom zaub mov tshwm sim tau zoo.
Cov kws kho mob pom zoo tias cov neeg mob ntshav qab zib ua lawv cov khoom noj uas muaj zaub mov GI tsawg. Cov no suav nrog legumes, ntau yam txiv hmab txiv ntoo thiab zaub, buckwheat, nplej xim av, qee cov qoob loo hauv paus.
Cov zaub mov muaj qhov ntsuas siab vim hloov ceev ceev tseem ceev hloov cov piam thaj hauv cov ntshav. Yog li ntawd, nws ua mob rau cov neeg mob ntshav qab zib thiab ua rau muaj kev pheej hmoo ntawm hyperglycemia. Cov kua txiv, jam, zib ntab, dej qab zib muaj cov GI siab. Lawv tuaj yeem siv tsuas yog thaum siv ceev xwmphem hypoglycemia.
Lub rooj ua tiav ntawm glycemic cov cim khoom noj tuaj yeem rub tawm ntawm no.
Cov khoom lag luam uas tsis suav
Nqaij thiab ntses tsis muaj carbohydrates txhua. Lawv tsis koom nrog qhov muab xam los ntawm cov khob cij. Tsuas yog ib qho uas yuav tsum tau txiav txim siab yog tus txheej txheem thiab qauv ntawm kev npaj. Piv txwv li, mov thiab khob cij muab ntxiv rau cov nqaij me me. Cov khoom no muaj XE. Hauv ib lub qe, carbohydrates yog txog 0.2 g. Lawv cov nqi tsis tseem coj mus rau hauv tus account, vim nws tsis tseem ceeb.
Cov hauv paus qoob loo tsis xav tau cov txheej txheem kev sib hais haum. Ib qho me me beet muaj 0.6 units, peb lub carrots loj - txog 1 chav. Tsuas yog cov qos yaj ywm koom nrog hauv qhov kev xam - ib lub hauv paus qoob loo muaj 1.2 XE.
1 XE raws li feem ntawm cov khoom lag luam muaj:
- nyob rau hauv lub khob ntawm npias lossis kvass;
- hauv ib nrab ntawm txiv tsawb;
- hauv ½ khob kua kua txiv;
- hauv tsib lub txiv ntoo me lossis txiv ntoo plums;
- hauv ib nrab lub taub hau ntawm pob kws;
- nyob rau hauv ib persimmon;
- nyob rau hauv ib daim ntawm cov kua txiv / dib;
- hauv ib lub Kua;
- hauv 1 tbsp hmoov nplej;
- hauv 1 tbsp zib ntab;
- hauv 1 tbsp granulated qab zib;
- hauv 2 tbsp tej cereal.
Cov kab ntsuas ntawm qhov ntsuas ntawm cov khoom lag luam sib txawv
Cov rooj suav suav tshwj xeeb tau tsim. Hauv lawv, cov ntsiab lus carbohydrate hloov pauv mus rau chav ua mov ci. Siv cov ntaub ntawv, koj tuaj yeem tswj hwm tus nqi ntawm cov carbohydrates thaum noj mov.
Cov zaub mov npaj noj:
| Npaj noj mov | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Syrniki | 100 |
| Mashed qos yaj ywm | 75 |
| Pancakes nrog nqaij | 50 |
| Dumplings nrog tsev cheese | 50 |
| Ua Ncuav Quav | 50 |
| Mashed qos yaj ywm | 75 |
| Nqaij qaib ncej puab | 100 |
| Pea kua zaub | 150 |
| Borsch | 300 |
| Qos hauv ib lub tsho | 80 |
| Poov mov paj | 25 |
| Vinaigrette | 110 |
| Siav hnyuv ntxwm, sausages | 200 |
| Qos pancakes | 60 |
| Yawg pancakes | 50 |
| Qos daim tawv nyias | 25 |
Khoom noj siv mis:
| Khoom | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Rog mis | 200 |
| Qaub cream nruab nrab roj | 200 |
| Yogurt | 205 |
| Kefir | 250 |
| Ryazhenka | 250 |
| Cuam tshuam loj | 150 |
| Milkshake | 270 |
Ceev:
| Khoom | Muab cov nyiaj hauv 1 XE, g |
|---|---|
| Walnuts | 92 |
| Hazelnuts | 90 |
| Cedar | 55 |
| Txiv mab txiv ntoo | 50 |
| Lub hleb | 40 |
| Txiv laum huab xeeb | 85 |
| Hazelnuts | 90 |
Cereals, qos yaj ywm, nplej zom:
| Khoom npe | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Mov | 15 |
| Pob Tsuas Yaj | 15 |
| Manka | 15 |
| Oatmeal | 20 |
| Zeb Zeb | 15 |
| Siav pasta | 60 |
| Mashed qos yaj ywm | 65 |
| Kib qos yaj ywm | 65 |
Dej qab zib:
| Npaj noj mov | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Kvass | 250 |
| Npias | 250 |
| Kas fes lossis tshuaj yej nrog qab zib | 150 |
| Huab Tais Liab | 250 |
| Txiv qaub | 150 |
| Compote | 250 |
Muaj:
| Khoom npe | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Pob kws | 100 |
| Nyob kas poom taum | 4 tbsp |
| Pob kws (cob) | 60 |
| Taum | 170 |
| Lentils | 175 |
| Taum mog | 170 |
| Nyob kas poom pob kws | 100 |
| Paj Kws | 15 |
Bakery khoom:
| Khoom | 1 XE, g |
|---|---|
| Rye qhob cij | 20 |
| Khob cij yob | 2 pcs |
| Ntshav qab zib | 2 daim |
| Cov khob cij dawb | 20 |
| Lub khob noom cookie nyoos | 35 |
| Gingerbread khaub noom | 40 |
| Kom qhuav | 15 |
| Ncuav qab zib "Maria" | 15 |
| Neeg tawg | 20 |
| Pita qhob cij | 20 |
| Ua Ncuav Quav | 15 |
Cov khoom qab zib thiab khoom qab zib:
| Lub npe ntawm cov khoom qab zib / khoom qab zib | 1 XE, g |
|---|---|
| Fructose | 12 |
| Qhob noom xim kasfes rau cov neeg mob ntshav qab zib | 25 |
| Qab zib | 13 |
| Sorbitol | 12 |
| Mis nyuj khov | 65 |
| Qab zib jam | 19 |
| Qhob noom xim kasfes | 20 |
Txiv Hmab Txiv Ntoo:
| Khoom npe | 1 XE, g |
|---|---|
| Tsawb | 90 |
| Cwj | 90 |
| Txiv duaj | 100 |
| Kua | 1 pc nruab nrab loj |
| Pauj kev chim | 1 pc nruab nrab loj |
| Plum | 120 |
| Cov kab npauj | 160 |
| Cherry / Cherry | 100/110 |
| Txiv kab ntxwv | 180 |
| Cov txiv kab ntxwv qaub | 200 |
| Pineapple | 90 |
Cov txiv ntseej:
| Berry | Nqi hauv 1 XE, grams |
|---|---|
| Txiv Pos Nphuab | 200 |
| Currant liab / dub | 200/190 |
| Npauj npaim tuaj | 165 |
| Lingonberry | 140 |
| Txiv hmap | 70 |
| Txiv kab ntxwv lwj | 125 |
| Lub txiv duaj | 200 |
| Gooseberry | 150 |
| Txiv Pos Nphuab | 170 |
Dej qab zib:
| Cov kua txiv (dej qab zib) | 1 XE, iav |
|---|---|
| Carrot | 2/3 Txuj Ci. |
| Kua | Ib nrab ntawm iav |
| Tub Pos Lis | 0.7 |
| Cov txiv kab ntxwv qaub | 1.4 |
| Txiv lws suav | 1.5 |
| Txiv hmap | 0.4 |
| Beetroot | 2/3 |
| Cherry | 0.4 |
| Plum | 0.4 |
| Kauj | Ib nrab khob |
| Kvass | Iav |
Kev pabcuam ntawm cov khoom noj ceev:
| Khoom | Tus nqi XE |
|---|---|
| Fabkis kib (cov neeg laus pab) | 2 |
| Kub qhob noom xim kasfes | 2 |
| Fabkis kib (menyuam yaus ua haujlwm) | 1.5 |
| Pizza (100 grams) | 2.5 |
| Hamburger / Cheeseburger | 3.5 |
| Ob chav hamburger | 3 |
| Loj Mac | 2.5 |
| Makchiken | 3 |
Txiv Hmab Txiv Ntoo:
| Npaj noj mov | Cov ntsiab lus hauv 1 XE, g |
|---|---|
| Raisins | 22 |
| Qhuav Apricots / Quav Apricots | 20 |
| Nyiaj Pov Xyooj | 20 |
| Txiv apples qhuav | 10 |
| Cov npua | 21 |
| Cov Hnub | 21 |
| Qhuav tsawb | 15 |
Zaub:
| Npaj noj mov | Muab cov nyiaj hauv 1 XE, g |
|---|---|
| Txaij | 200 |
| Carrots | 180 |
| Jerusalem artichoke | 75 |
| Beetroot | 170 |
| Ua Tsuag Ntau | 200 |
| Ntsuab | 600 |
| Txiv lws suav | 250 |
| Dib lauj | 300 |
| Pob Tsuas | 150 |
Tus neeg mob ntshav qab zib yuav tsum laij cov khob cij. Thaum tswj koj txoj kev noj zaub mov zoo, koj yuav tsum nco ntsoov cov zaub mov uas sai thiab maj mam nce qab zib.
Cov khoom noj uas muaj calorie ntau thiab cov khoom lag luam glycemic index tseem yuav muaj kev suav nyiaj. Kev noj zaub mov kom zoo tsim nyog yuav tiv thaiv kom tsis txhob muaj suab thaj ntau ntxiv thaum nruab hnub thiab yuav muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho.
