Nrog ntshav qab zib, yuav luag txhua yam hauv lub cev muaj kev txom nyem, tab sis kev txhim kho ntawm tus kabmob yog cuam tshuam nrog kev ua haujlwm tsis zoo ntawm lub txiav. Ntshav qab zib Hom 2 loj hlob hauv cov neeg feem ntau yog tom qab 40 xyoo.
Qhov tsis txaus ntseeg ua ntej: kev ua neej nyob sedentary, kev coj tsis zoo, kev tsis zoo.
Raws li qhov tshwm sim, tib neeg pib muaj kev rog thiab cov hlwb poob lawv cov neeg muaj peev xwm xav tau cov tshuaj insulin. Vim li no, cov ntshav ua kom lub ntsej muag nce siab. Kev noj zaub mov kom tsis txhob muaj carb pab cov neeg poob ceeb thawj, txhim kho cov txheej txheem hauv lub cev thiab hloov cov piam thaj.
Tsawg Carb Cov Ntsiab Cai Khoom Noj
Kev noj zaub mov kom tsawg los ntawm carb yog tsim rau cov ntshav qab zib hom 2. Lub hauv paus ntsiab lus yog txo cov khoom noj carbohydrates hauv zaub mov kom 100 - 125 grams tauj ib hnub lossis 10 - 12 chav nyob qhob cij.
Tab sis nws yog ib qho tseem ceeb kom nkag siab tias kev ua tiav ntawm qhov tsis muaj carbohydrates kuj yog qhov txaus ntshai rau kev muaj mob. Cov kua nplaum yog qhov tseem ceeb rau peb lub cev los tsim lub zog. Yog li ntawd, txhua tus neeg xav tau cov khoom noj carbohydrate. Kev noj haus yuav tsum yog yeej los ntawm "muaj cai" carbohydrates. Rau cov ntshav qab zib, ib tus qauv noj haus rau ib tus neeg tau xaiv.
Nws yuav yog nyob ntawm ntau yam:
- lub cev huab hwm coj qhov ntsuas;
- nruab nrab cov ntshav qab zib;
- muaj cov teeb meem ntshav qab zib.
Cov hauv paus ntsiab lus ntawm kev noj zaub mov kom tsis muaj carb ntau:
- Khoom noj muaj feem nyob hauv feem me me. Qhov no txhais tau tias ib tus neeg yuav tsum noj 6 zaug hauv ib hnub, nyiam dua tib lub sijhawm.
- Cov ntsiab lus tseem ceeb hauv lub cev yuav tsum yog rau pluas tshais thiab su, thiab noj hmo yuav tsum yog lub teeb thiab tsawg hauv calories.
- Ua tiav kev tsis lees noj qab zib thiab cov zaub mov muaj roj.
- Ib nrab ntawm kev noj zaub mov txhua hnub yuav tsum muaj protein.
Nws yuav siv li 2 lub lis piam los rov kho lub cev. Tom qab lub sijhawm no, ib tus neeg tuaj yeem hnov zoo dua. Lub cev hnyav yuav pib poob qis, qhov kev xav tias tsis muaj kev tshaib plab yuav ploj mus, thiab cov ntshav qab zib yuav muaj qhov ntsuas pom.
Ntxiv nrog rau qhov zoo, muaj qee yam tsis zoo uas tuaj yeem ua teeb meem kev noj qab haus huv. Cov no suav nrog kev tshaib plab acetone.
Cov tsos ntawm ketones nyob rau hauv cov zis yog cuam tshuam nrog kev noj haus tsis txaus ntawm cov carbohydrates los ntawm lub cev.
Txhawm rau kom lub cev ua haujlwm ib txwm, nws xav tau lub zog uas nws tau txais los ntawm kev ua cov ua kom muaj roj.
Yog tias me ntsis carbohydrates nkag mus rau hauv lub cev nrog zaub mov noj, ces lub siab pib tso nws cov khw muag khoom hauv cov ntshav - glycogen. Ib pliag, nws dhau los ua lub zog tseem ceeb.
Tom qab lub siab tso tawm tag nrho cov peev tseg, nws yuav pib tso cov rog hauv cov ntshav. Thaum lawv lwj, lub zog me me kuj tau tsim, tab sis ketones kuj tsim nrog nws - cov no yog cov khoom lwj ntawm cov rog. Lawv yog ib hom tshuaj lom rau lub cev thiab ua rau muaj kev cuam tshuam los ntawm txhua qhov hauv nruab nrog cev thiab kab ke. Cov kab mob sib deev hu ua ketoacidotic coma.
Cov tsos mob ntawm ketoacidosis yog:
- ntshav qab zib siab dua;
- tsis tu ncua kev xav ntawm kev nqhis dej;
- xeev siab thiab ntuav
- qhov tsis hnov tsw ntawm ci txiv kab ntxwv los ntawm lub qhov ncauj.
Txhawm rau txiav txim siab seb puas muaj ketones nyob rau hauv cov zis, koj yuav tsum muaj qhov ntsuas tshwj xeeb nrog koj. Los ntawm kev txo qis tswj cheeb tsam hauv tso zis, koj tuaj yeem tau txais txiaj ntsig tom qab 1 feeb.
Kev noj zaub mov uas tsis muaj calorie ntau tuaj yeem ua rau txo cov sodium, potassium thiab calcium hauv lub cev. Vim tias qhov no, teeb meem nrog lub raum thiab lub siab tuaj yeem tshwm sim, tus neeg mob yuav yws ntawm insomnia.
Sau cov khoom npe tshiab
Txo cov nyiaj carbohydrates tsis txhais tau hais tias ib tug neeg yuav tshaib plab. Ib qho me me ntawm cov carbohydrates, cov protein, thiab cov vitamins thiab cov zaub mov yuav tsum muaj nyob hauv nws cov zaub mov noj.
Cov nqaij yuav tsum tau nyob hauv cov khoom noj muaj zog. Nws tuaj yeem yog cov nqaij nyoos lossis nqaij qaib, nws tso cai rau noj offal. Kev tu yuav tsum tau coj mus rau cov nqaij semi-tiav cov khoom lag luam.
Nyob rau hauv cov muaj pes tsawg leeg sausages thiab sausages, koj feem ntau yuav pom ib qhov nqi ntawm carbohydrates. Nqaij ntses kuj zoo rau koj cov zaub mov. Lawv yog cov peev txheej ntawm ntau cov vitamins thiab minerals. Tab sis cov ntses kaus poom thiab cov pas nrig tsis pom zoo.
Cov zaub ntsuab yog cov zaub mov tseem ceeb hauv cov zaub mov muaj carb tsawg. Yuav luag txhua tus ntawm lawv tsis muaj cov roj carbohydrates lossis muab cov khoom no hauv cov khoom me me. Ib qho kev zam yog qos yaj ywm, kev siv cov uas yuav tsum tau txwv.
Carrots thiab beets muaj qee qhov ntawm cov carbohydrates hauv lawv cov muaj pes tsawg leeg, tab sis lawv muaj glycemic tsis tshua muaj pes tsawg, uas txhais tau tias koj tuaj yeem noj lawv.
Dib noob, muaj ntau hom zaub pob, turnips thiab radishes yog cov zaub uas haum rau cov zaub mov noj tshaj plaws. Lawv muaj ob peb lub carbohydrates ceev ceev, tab sis ntau cov fiber ntau thiab ntau yam vitamins.
Txiv hmab txiv ntoo pub rau cov zaub mov tsis muaj carb ntau. Qhov tshwj yog tsawb, nrog rau cov kua txiv hmab txiv ntoo.
Dua li ntawm qhov tseeb hais tias txhua cov txiv ntoo muaj cov carbohydrates hauv lawv cov muaj pes tsawg leeg, lawv cov glycemic Performance index tau qis lossis nruab nrab. Qhov no txhais tau hais tias lawv tawg cia ntev ntev hauv lub cev, tsis txhob ua kom cov ntshav qab zib ntau ntau thiab tsis khaws cia hauv cov rog.
Txiv moj coos thiab txiv av yog cov khub ntawm kev noj haus zoo li no. Papaya, txiv puv luj, plums thiab apricots tseem raug tso cai. Lawv muaj qhov ntsuas glycemic nruab nrab, ntxiv rau, lawv pab ua kom yuag.
Cov ncauj lus kom ntxaws zaub mov noj rau lub lim tiam
Cov ntawv qhia zaub mov zoo sib xws rau lub lim tiam yog tsim rau ob tus txiv neej thiab poj niam.
Hnub Monday:
- Pluas tshais: Hau qe, 2 tbsp. l buckwheat porridge, 60 g muaj roj tsawg hauv tsev cheese, 30 g cij, ntsuab tshuaj yej.
- 2 tshais: 170 grams txiv kab ntxwv.
- Noj su: zaub xam lav ntawm zaub ntsuab, borsch, 120 g ntawm cov mov nplej, chav cutlet, 30 g ntawm qhob cij. Lub zog cutlet yog npaj zoo li no: noj nqaij qaib thiab nqaij nyuj hauv av, sib tov. Ntxiv 1 me me qos, yav tas los soaked hauv dej, rau cov nqaij minced. Qhov no yog qhov tsim nyog los txo cov hmoov txhuv nplej siab. Tom qab ntawd dos, ntsev, kua txob dub ntxiv rau minced nqaij. Cutlets yog tsim. Ua noj rau hauv lub zog da dej rau 30 feeb.
- Khoom txom ncauj: 250 ml mis nyuj.
- Noj hmo: 120 g ntawm taum + nqaij ci nqaij hnyav txog 100 g, 30 g ntawm qhob cij.
- 2 hmo: kua 100 g.
Tuesday:
- Pluas tshais: 2 tbsp. l dia oatmeal porridge, 30 g ntawm qhob cij thiab butter, ntsuab tshuaj yej.
- 2 pluas tshais: kua 100 g.
- Noj su: zaub zaub xas lav, pickle, stewed zaub qhwv, 30 g ntawm qhob cij, cov txiv hmab txiv ntoo qhuav tsis muaj qab zib.
- Khoom txom ncauj: tshuaj yej tsis muaj qab zib + 90 g ntawm hazelnuts.
- Noj hmo: ci zucchini nrog cheese, 30 g ntawm qhob cij, ntsuab tshuaj yej. Txhawm rau ua noj lub zucchini ci, koj yuav tsum txiav cov zucchini rau hauv cubes, ntxiv cov zaub ntsuab txhoov rau lawv, ntxiv ntsev thiab sib tov. Ncuav rau hauv daim ntawv qhuav. Sab saum toj nrog nrua ntaus qe thiab muab tso rau hauv qhov cub. Tom qab 25 feeb, tshem tawm, sprinkle nrog grated cheese thiab ci lwm 10 feeb.
- 2 hmo: txiv hmab txiv ntoo jelly.
Hnub Wednesday:
- Pluas tshais: 2 tbsp. l dia ntawm cov hlaws barley porridge, 30 g ntawm qhob cij, cheese, tshuaj yej.
- 2 pluas tshais: 200 ml ntawm kefir.
- Noj su: zaub xam lav ntawm zaub ntsuab, taum kua zaub, 2 tbsp. l dia noodles, hau luav nqaij, tshuaj yej.
- Khoom txom ncauj: 200 ml ntawm kua txiv kab ntxwv. Cov kua txiv hmab txiv ntoo tuaj yeem ua cawv tau, tab sis tsuas yog cov ua hauv tsev tsis muaj suab thaj.
- Noj hmo: hau nqaij qaib mis + stewed zaub, 30 g ntawm qhob cij, tshuaj yej tsis qab zib.
- 2 noj hmo: khob mis, ib qho tawg.
Hnub Thursday:
- Pluas tshais: 2 tbsp. l dia mov porridge, kua kua txiv, 30 g ntawm qhob cij, tshuaj yej.
- 2 pluas tshais: cheese qhaub cij, tshuaj yej tsis muaj qab zib.
- Noj su: zaub zaub xaw, mov kua zaub, 2 tbsp. l buckwheat porridge nrog nqaij, 30 g ntawm qhob cij, tshuaj yej.
- Khoom noj txom ncauj: 3 plums.
- Noj hmo: stewed broccoli nrog pollock, 30 g ntawm qhob cij, unsweetened ntsuab tshuaj yej.
- 2 hmo: 1 pawg. fermented ci mis nyuj.
Hnub Friday:
- Pluas tshais: ob qho cheesecakes nrog qhov hnyav tsis ntau tshaj 150 g, tshuaj yej.
- 2 Pluas tshais: cov txiv ntoo ua kua.
- Noj su: zaub xam lav, noodle kua zaub, minced nqaij thiab zaub qhwv cutlet, 30 g ntawm qhob cij, cov txiv hmab txiv ntoo qhuav compote.
- Khoom noj txom ncauj: mis nyuj khov 2/3 cov kev pabcuam.
- Noj hmo: 3 tbsp. l mashed qos yaj ywm, 100 g steamed ntses, 30 g qhob cij, tshuaj yej.
- 2 hmo: 1 pawg. kefir.
Hnub Saturday:
- Pluas tshais: 2 tbsp. l buckwheat porridge, cheese, tshuaj yej.
- 2 pluas tshais: 3 apricots.
- Noj su: zaub zaub xas lav, kua zaub buckwheat, 2 tbsp. l boiled pasta nrog lub zog patty, 30 g ntawm qhob cij, tshuaj yej.
- Khoom txom ncauj: tsev cheese nrog txiv hmab txiv ntoo 50 g.
- Noj hmo: taum mog porridge nrog sausage, 30 g ntawm qhob cij, ntsuab tshuaj yej.
- 2 hmo: mug mis + khaub noom
Hnub Sunday:
- Noj tshais: ob lub txiv ntoo, tshuaj yej.
- 2 Noj tshais: txiv tsawb.
- Noj su: zaub ntsuab zaub xam lav, neeg tsis noj nqaij zaub qhwv, 4 tbsp. l pilaf, 30 g ntawm qhob cij.
- Khoom txom ncauj: kua.
- Noj hmo: Zaub stew, nqaij qaib hau, 30 g ntawm qhob cij, tshuaj ntsuab tshuaj ntsuab.
- 2 noj hmo: Sandwich nrog hnyuv ntxwm, tshuaj yej.
Daim ntawv qhia zaub mov qauv yog yooj yim heev rau cov poj niam rau txhua hnub. Txhua lub lauj kaub tais diav thiab ntawv qhia ua noj npaj tau yooj yim thiab tsis tas siv nyiaj ntau.
Lub rooj ua tiav ntawm cov khoom nyob rau hauv cov nqe lus ntawm lub khob cij tuaj yeem rub tawm ntawm no.
Cov kab ntawm calories thiab glycemic indices tuaj yeem rub tawm ntawm no.
Yuav tsum tau muab cais tawm ntawm koj cov kev noj haus:
- qab zib
- jam;
- pastries;
- dej cawv - lawv ua kom lub cev tsis haum, ntxiv kev tshaib kev nqhis thiab ua rau cov txheej txheem poob poob;
- haus cov dej haus;
- cov khoom noj ceev.
Cov Kev Tsis Txaus Ntseeg thiab Kev Ceev Faj
Kev noj haus zoo sib xws tsis tuaj yeem siv:
- Cov pojniam xeebtub, nrog rau lub sijhawm thaum lactation.
- Menyuam yaus thiab tub ntxhais hluas. Cov neeg ntawm cov khoom no xav tau ntau lub zog los tswj lub neej kom zoo. Qhov tsis muaj pes tsawg lub carbohydrates tuaj yeem ua rau tsis muaj peev xwm.
- Cov neeg mob siab ua hauj lwm hnyav thiab lub hlwb thiab ncaws pob. Lawv kuj yuav tsum tau noj cov nyiaj carbohydrates loj kom lawv muaj kev noj qab haus huv.
- Cov kab mob zom mov yog qhov ua kom tsis haum rau ntau cov pluas noj. Lawv siv raug tso cai tsuas yog tom qab sab laj nrog kws kho mob.
Khoom noj khoom haus tsawg carbohydrate txhais tau cov cai hauv qab no:
- Koj yuav tsum haus dej kom ntau. Nws pab txhim kho cov metabolism, ua rau lub siab txoj kev tshaib plab.
- Txij li thaum lub cev muaj zaub mov qis ua rau qhov ua rau ntawm qhov tsis muaj qee yam kab hauv lub cev, lawv yuav tsum tau txais ntxiv nyob rau hauv cov qauv ntawm cov vitamins-ntxhia ua ke.
- Kev tawm dag zog tsuas yog 2 lub lis piam tom qab pib noj cov zaub mov. Qhov no yog vim qhov tseeb tias lub cev raug kho dua tshiab thiab nws xav tau sijhawm rau qhov no. Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias nws tsis yooj yim sua kom coj tawm lub cev loj nrog kev noj zaub mov kom tsawg. Zoo rau yoga, tawm dag zog thaum sawv ntxov lossis mus ntsib hauv pas dej. Ua ntej cov chav kawm, yuav tsum muaj khoom noj txom ncauj zoo nrog cov khoom noj qeeb qeeb, kom lawv muab lub cev nrog lub zog ntev.
Kev noj zaub mov kom tsawg hauv lub cev yog qhov zoo rau kev txhim kho metabolism hauv lub cev thiab qhov hnyav. Qhov no yog lub hauv paus rau kev kho mob ntawm insulin tsis kam thiab hom ntshav qab zib 2. Ua raws li kev noj zaub mov noj yuav pab tau lub neej ntev ntawm tus neeg mob ntshav qab zib thiab tiv thaiv kev loj hlob ntawm cov teeb meem loj.
Video hais txog khoom noj rau mob ntshav qab zib:
Qhov txiaj ntsig uas koj tuaj yeem xav tau?
Lub sij hawm ntev noj cov zaub mov carb txhim kho cov metabolism, pab txo qhov hnyav, txhim kho kev ua haujlwm ntawm txhua lub cev thiab cov kab ke ntawm lub cev. Los ntawm kev tshuaj xyuas ntawm cov neeg uas ua raws li cov zaub mov uas tsis muaj carb ntau, peb tuaj yeem xaus tias nws yeej ua haujlwm.
Thaum muaj hnub nyoog 53, Kuv tau kuaj pom tus mob ntshav qab zib hom 2 thiab kev noj zaub mov tsis zoo. Thaum xub thawj nws nyuaj heev: Kuv pheej hnov tshaib plab, ua kev chim siab. Tab sis tom qab ob lub lis piam kuv tus mob zoo dua, Kuv pib kawm cov ntxhuav ntawm cov qhob cij thiab glycemic Performance index thiab tau sau ntawv qhia zaub mov rau kuv tus kheej. Nyob hauv tsev, Kuv pheej ntsuas ntshav qab zib, thiab nws nyob qis qis hauv thaj av ntawm 5 - 9 mmol / l. Tsis tas li, rog dhau mus pib tawm, thaum lub hli ntawm kev noj haus kuv poob 1.5 kg.
Karina, 56 xyoo
Kuv tus txiv, 38 xyoo, tau muab cov tshuaj insulin tsis kam thiab rog dhau ntawm qib 2. Tus kws kho mob tau hais tias yog tias nws tsis hloov nws txoj kev ua neej thiab kev noj haus, nws yuav tsum tau txhaj tshuaj insulin rau yav tom ntej. Kuv yuav tsum tau kawm tag nrho cov ntaub ntawv ntawm kev noj zaub mov kom tsawg thiab tsim kuv cov zaub mov. Tam sim no peb tsev neeg noj mov tas. Tus txiv los poob phaus, mus tom pas dej. Peb cia siab tias ua yam tsis muaj kev siv tshuaj tiv thaiv.
Elena, hnub nyoog 37 xyoo
Kuv muaj ntshav qab zib hom 1 uas nyiam ketoacidosis. Qhov no txhais tau tias kuv yuav tsum tau noj yam tsawg kawg 12 qhob cij ib hnub. Thaum muab tso ua ke ntawm kuv cov ntawv qhia zaub mov, Kuv coj cov ntaub ntawv no mus rau hauv tus account thiab faib cov nyiaj carbohydrates rau tag nrho ib hnub. Hauv kuv cov khoom noj Kuv sim tsis txhob siv cov piam thaj, chocolate, pastries thiab lwm yam zaub mov nrog lub siab glycemic. Kev noj haus No. 9 tsuas yog thaum xub thawj zoo nkaus li nruj heev, tab sis qhov tseeb nws muab ib tus neeg nrog ntau yam zaub mov thiab tais uas koj tuaj yeem noj. Piv txwv li, yog tias kuv xav noj ntau cereal rau pluas tshais, ces kuv tsis txhob noj mov. Yog li, cov naj npawb ntawm cov qhob cij muaj nyob tib yam.
Oksana, 33 xyoo
