Cov teeb meem kev noj qab haus huv xav tau ib txoj hauv kev sib txawv rau kev kho - ntau yam nyob ntawm qhov pib ntawm tus kabmob. Hauv kev tshwm sim pom tias muaj ntshav nce hauv cov ntshav qab zib, ntxiv rau txoj kev kho tshwj xeeb, tus kws kho mob kuj tau hais txog kev noj zaub mov noj kom muaj kev txwv thiab kho cov tshuaj uas nkag mus rau hauv lub cev.
Cov kev txwv yuav ua tau nruj lossis tsis tseem ceeb - hom zaub mov thiab cov khoom lag luam pub rau kev noj yog tsim los ntawm tus kws tshaj lij rau cov neeg tuaj kuaj, yog li koj tsis tuaj yeem tsim cov zaub mov koj tus kheej.
Cov ntsiab cai dav dav
Nce ntxiv, txawm hais tias ob peb feem kaum ntawm ib feem pua, cov piam thaj hauv lub cev yog cov cim taw qhia tias qee qhov kev hloov pauv hauv lub cev uas xav tau kev soj ntsuam tus kheej thiab kev kho mob. Kev noj haus tus kheej yog qhov tsim nyog nyob rau thaum ntxov ntawm kev kho mob, vim tias qhov no yuav pab kom tsis txhob tshwm sim ntshav qab zib.
Kev saib xyuas tshwj xeeb yog them rau qhov kev tshuav ntawm cov khoom siv xws li cov protein, rog thiab carbohydrates. Tsis tas li ntawd, kev siv lub cev, tsis lees paub cov cwj pwm phem thiab cov khoom lag luam muaj nyob hauv kev kho lossis tiv thaiv.
Cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo yuav yog qhov muaj thiab yooj yim rau txhua tus neeg uas ntsib teeb meem zoo sib xws:
- Kev tswj nruj ntawm cov piam thaj hauv cov ntshav - qhov tsis lees txais cov piam thaj ntau dhau ntawm kev noj haus, qee zaum nws yuav xav tau nws txoj kev ua kom tiav lossis hloov nrog fructose.
- Txwv tsis pub kom tsawg ntawm cov khoom noj carbohydrate - qhov nyiaj uas yuav tsum tau noj thaum nruab hnub yog suav raws li lub rooj tshwj xeeb.
- Khoom noj muaj feem - tus naj npawb ntawm cov zaub mov tau nce mus rau 5-6 ib hnub, tab sis feem yuav tsum yog tsawg.
- Txhua yam zaub mov uas tawv yuav tsum tau zom kom huv, koj tsis txhob maj.
- Cov zaub mov npaj tau sai dhau ntawm cov khoom noj - koj tsis tuaj yeem ua cov qhaub cij lossis noj khoom noj sai.
Cawv yog cais tag nrho. Kev saib xyuas tshwj xeeb yuav tsum tau them rau cov xov tooj ntawm cov calories hauv cov zaub mov lossis cov tais diav, nyiam yog muab rau "lub teeb", cov khoom siv tsis muaj tsawg.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias cov carbohydrates nyuaj ua rau txo qis dua cov piam thaj, yog li, cov tais diav los ntawm lawv yog qhov yuav tsum tau ua hauv cov zaub mov. Kuj, tshwj xeeb cov vitamins ntau muaj nyob rau hauv cov ntawv qhia zaub mov, vim hais tias feem ntau hauv lub cev muaj teeb meem nrog kev zom zom ntawm cov khoom xa tuaj.
Cov txiaj ntsig zoo ntawm cov khoom siv tseem ceeb tauj ib hnub yuav tsum ua raws li hauv qab no:
- carbohydrates los ntawm tag nrho cov khoom noj - 50%;
- protein nyob rau hauv cov khoom noj - 30%;
- rog - 20%.
Kev tsis pom zoo raug tso cai nyob rau hauv qhov ntsuas, tab sis tsis ntau tshaj 5%, hauv qhov no nws tuaj yeem hais tias kev noj haus yog qhov sib npaug. Lub hauv paus ntsiab lus ntawm kev noj zaub mov tseem suav nrog kev tshem tawm ntawm kev noj ntau dhau - nws yog qhov zoo tshaj los ua kom tiav cov pluas noj nrog kev tshaib plab me ntsis.
Pub Rau Cov Khoom Noj Ntshav Qab Zib
Cov carbohydrates nyuaj yog lub hauv paus ntawm kev tiv thaiv lossis kev kho zaub mov noj rau qab zib. Lawv muaj peev xwm nrhiav tau cov zaub mov nplej, zaub tshiab thiab txiv hmab txiv ntoo raws caij nyoog.
Nyob rau tib lub sijhawm, nws yog qhov yuav tsum tau txo qis ntawm kev siv cov ncuav thiab cov hmoov nplej rau 300 g ib hnub rau ib tus neeg laus thiab kom 150 g rau ib tus menyuam. Nws raug nquahu kom muab kev nyiam rau cov qhob cij los sis ceg tawv.
Cov zaub hauv qab no raug tso cai rau siv:
- taub dag
- zucchini;
- cucumbers (tshwj xeeb tshiab yog tso cai, qee zaum me ntsis salted, yog tias tsis muaj contraindications);
- zaub xas lav (txhua yam nplooj ntsuab);
- ib yam ntawm cov zaub qhwv;
- quav tshuaj (ci);
- txaij (ci los yog caviar).
Qos yaj ywm thiab tais diav nrog nws cov ntsiab lus tau muab cais ua qhov txwv, txij li cov cai hauv carbohydrate hauv qhov no yuav txawv, yog li cov khoom no suav nrog hauv cov khoom noj nruj me ntsis ntawm tus kheej.
Zaub ntau muaj carbohydrate ntau:
- carrots;
- ntsuab peas;
- beets (hauv qhov ntau me me).
Cov ntawv qhia zaub mov suav nrog vinaigrette seasoned nrog cov roj zaub, thiab cov zaub nyoos los ntawm cov zaub tshiab. Thaum lub sijhawm npaj cov tais diav thawj, nws yog ib qho tsim nyog yuav tsum nco ntsoov tias nws raug nquahu kom ua kua zaub rau zaub kua zaub, tab sis yog tias koj xav ua kua zaub rau nqaij, koj yuav tsum tso dej ob zaug kom nws tsis qab.
Cov kua zaub xws li:
- zaub qhwv kua zaub (nrog nqaij qaib lossis nqaij ntshiv);
- borsch (tsis muaj rog nyob hauv muaj pes tsawg leeg);
- zaub nrog meatballs.
Thawj cov chav kawm xws li okroshka (qos yaj ywm tuaj yeem raug tshem tawm) thiab kua zaub kua zaub kuj tseem raug tso cai.
Cov lus ntawm cov khoom pub:
| Nqaij thiab tais diav los ntawm nws | Qaib Cov Txwv, nqaij qaib, nqaij nyug (cov rog rog). Lauj kaub tais diav - steamed patties, meatballs, casseroles |
| Ntses | Phim. Lauj kaub tais diav los sis ci |
| Lub lauj kaub | buckwheat, barley, hlaws-barley, millet thiab oat |
| Ob txhais ceg | Lentils, taum pauv, taum pauv, taum - raws li cov txiaj ntsig ntawm ntuj yug tsiaj |
| Mis thiab Mis los | Kefir, yogurt, tsev me tshij, kua mis nyeem qaub, kua mis tshiab muaj roj tsawg. Cov tais diav yuav tsum tau siav rau hauv qhov cub. Cov roj tsuas yog ntxiv rau cov npaj noj mov. |
Cov ntawv qhia ua zaub mov pub rau kev siv cov cheese tsawg me me hauv ib qho me me, qe (1 hau hauv ib hnub). Qaub cream tuaj yeem muab tso rau hauv cov tais diav npaj xwb.
Tso cai rau haus dej:
- tshuaj yej (nyiam dua ntsuab);
- kas fes (hauv qab me me);
- zaub thiab kua txiv (tshiab freshly nyem, los ntawm cov txiv hmab txiv ntoo tsis qab zib);
- compotes (nrog sweetener);
- rosehip broth.
Nws tseem raug tso cai kom noj ntau yam txiv ntoo, tab sis lawv yuav tsum muaj qab zib thiab qaub. Nws yog qhov zoo tshaj plaws los ua mousse lossis jelly los ntawm lawv. Zib ntab yog tau txais txiaj ntsig tsawg tsawg - 1 tsp tsis pub ntau tshaj 3 zaug hauv ib hnub.
Cov nplej zom tau tso cai tsis ntau tshaj 1 zaug hauv ib lub lis piam, lawv yuav tsum ua cov durum nplej. Khoom qab zib, waffles, ncuav qab zib raug tso cai nyob rau hauv kev noj haus tsuas yog tias lawv npaj nrog qab zib. Qhov ntau - 1-2 pcs 3 zaug ib lub lim tiam.
Hom 1
Muaj qee qhov kev txwv thiab cov yam ntxwv pom nyob hauv kev noj zaub mov noj nyob ntawm seb hom mob ntshav qab zib li cas. Rau ib hom kabmob uas raug muab hom 1, khoom noj nrog qhov muaj glycemic index tsawg dua raug tso cai.
Raws li, cov khoom pub rau cov ntshav qab zib muaj nyob rau hauv cov zaub mov, tab sis lawv cov ntau yuav tsum sib haum nrog cov qauv - tsis pub ntau tshaj 25 khob cij ib hnub twg, qhov twg 1 lub khob cij = 12 g suab thaj lossis 25 g ntawm khob cij.
Kev saib xyuas tshwj xeeb yuav tsum tau them nyiaj rau kom ntseeg tau tias txhua hnub ntawm cov calories yog qhov qub txhua hnub, vim nws yog ib qho tseem ceeb los txiav txim siab cov tshuaj insulin.
Hom 2
Yog tias koj kuaj pom tias muaj tus mob ntshav qab zib hom 2, qee qhov yuav tsum hloov hauv cov ntawv qhia. Ua raws li cov cai dav ntawm kev noj zaub mov yuav tsum nruj. Koj tsis tuaj yeem tsis kam noj tshais, ib yam li noj tsawg dua 5 zaug hauv ib hnub, vim tias kev cia siab ntev ntev tsis pub.
Ntshav qab zib ntshav no muaj cov yam ntxwv hauv qab no:
- ib qho kev puas tsuaj ntawm qhov ua tau zoo ntawm cov tshuaj insulin los ntawm cov nqaij mos ntawm lub cev;
- keeb kwm ntawm hyperglycemia.
Cov yam ntxwv ntawm kev kho los yog tiv thaiv kev noj haus:
- cov khoom noj siv mis yog sawv cev tsuas yog los ntawm cov rog tsis tshua muaj rog thiab cheese tsev me me;
- cov kua mis tshiab yuav tsum yog 1-2.5%;
- khoom qab zib rau hauv ib daim ntawv twg raug tshem tawm kiag li.
Txwv tsis pub, cov khoom siv pom zoo tau siv.
Cov Khoom Txwv Txwv
Cov npe ntawm cov khoom lag luam thiab cov tais diav raws li lawv, uas yuav tsum tau muab cais tawm ntawm cov khoom noj kom zoo, ob qho tib si rau theem ntawm kev kho mob tseem ceeb thiab nyob rau lub sijhawm tiv thaiv:
- cov kaus poom nqaij thiab ntses, lauj kaub tais diav nrog lawv (pas dej qab ntsev, kua zaub, khaub noom);
- tag nrho cov mis yog fatter dua li 2.5%;
- rog rog;
- cov khoom noj muaj rog rog;
- cheese nrog roj ntau cov ntsiab lus ntawm ntau tshaj 30%;
- haus cov nqaij ntawm ib hom;
- hnyuv ntxwm;
- semolina thiab nplej porridge hauv qhov ntau;
- marinades, npaj zaub xam lav (ua Hoobkas), yob, txhua yam pickles;
- nplej zom.
Ntsim, peppered, cov kua ntses thiab cov khoom seem ua kom zoo li yuav tsum tau cais tawm hauv cov txheej txheem ntawm kev noj mov thiab ua mov noj. Cov txiv hmab txiv ntoo qhuav thiab txiv hmab txiv ntoo stewed yog txwv tsis pub.
Tsis tas li, cov naj npawb ntawm cov khoom lag luam uas yuav tsum tau muab pov tseg kom thiaj li saib xyuas kev noj qab haus huv muaj xws li:
- cov txiv ntoo qab zib thiab purees los ntawm lawv;
- margarine, nws tsis tuaj yeem ntxiv rau qhov npaj noj mov;
- cov dej qab zib (yuav tom khw lossis npaj ntawm nws tus kheej);
- ci ntsa iab;
- chocolate thiab khoom qab zib (dawb, mis, iab / caramel thiab nrog chocolate icing).
Tej khoom qab zib tsis suav nrog - cov pies, qhib lossis kaw pies, cheesecakes. Hauv qee kis, melon thiab dib liab raug txwv. Koj tseem yuav tau tsis kam lees sushi lossis kebabs.
Ntshav Qab Zib Khoom Noj Khoom Siv Video
Coob tus neeg uas ntsib cov teeb meem qab zib siab lossis muaj ntshav qab zib hauv txhua daim ntawv ntseeg tias cov khoom lag luam yuav hauv chav ua haujlwm tshwj xeeb ntawm lub khw yuav pab kom noj tau zoo. Puas yog lawv pab tau zoo heev?
Cov khoom tshwj xeeb tau npaj raws li cov thev naus laus zis nkaus xwb, yog li ntawd, lawv yuav tsis coj mus rau hauv tus kheej tus yam ntxwv lossis kab mob cuam tshuam uas tus neeg muaj. Ntxiv rau, cov ntawv qhia zaub mov yuav tsum muaj cov tais diav sov, thiab cov khoom siv ntshav qab zib yog cov zaub mov feem ntau yog qhob cij, kua zaub, thiab chocolate, yog li lawv yuav tsum tau npaj ntxiv ntxiv lossis siv los ntxiv rau cov zaub mov tseem ceeb.
Cov dej cawv yuav tsum tau muab cais tawm cov ntawv txhua hnub. Txawm li cas los xij, raws li kev zam rau cov hnub so, kev siv cov cawv tsis qab zib (dawb qhuav) lossis vodka hauv ib qho nyiaj uas tsis ntau dua 100 ml tau tso cai. Yog tias koj tshaj koob tshuaj, qhov no yuav ua rau muaj kev hloov pauv hauv cov ntshav qab zib cov ntshav, uas tuaj yeem ua rau mob ntshav qab zib tsis xeev. Yog li ntawd thiaj haus dej caw kom zoo siab.
Cev xeeb tub uas muaj ntshav qab zib gestational
Qee lub sijhawm cov tsos mob ntshav qab zib raug kuaj pom thaum cev xeeb tub. Yog tias qhov ntsuas ntawm kev ntsuas tsis txaus siab, tus kws kho mob pom zoo kom ua raws li cov khoom noj tshwj xeeb, kos cov khoom noj uas qhia tias cov khoom noj twg yuav tsum muaj nyob rau hauv cov khoom noj thiab cov twg yuav tsum tau muab pov tseg ib pliag.
Nrog rau cov ntshav qab zib hauv lub cev hauv plab, tus poj niam cev xeeb tub raug tso cai kom muaj cov txiv hmab txiv ntoo thiab zaub, nqaij ntshiv, thiab zaub mov noj.
Cov yam ntxwv ntawm cov khoom noj muaj raws li nram no:
- nquag noj mov, tab sis hauv feem me me;
- kev txwv cov hmoov nplej, khoom qab zib, pastries, qos yaj ywm thiab tais diav nws;
- tswj hwm ntawm cov ntsiab lus ntawm cov yeeb tshuaj yooj yim - cov protein, cov roj thiab cov roj thiab cov rog (nce txog 60% - txog 40% - txog 30%, feem).
Qab zib yuav tsum ntsuas ib teev tom qab txhua pluas noj.
Yog li, cov khoom noj uas muaj qhov nce siab hauv qab zib yuav tsum tau muaj qhov loj mus rau kev hloov cov khoom noj. Nws yog qhov yuav tsum tau tso tseg cov tais diav ib txwm thiab muab kev nyiam rau cov zaub mov noj qab haus huv, tsim nyog thiab muaj txiaj ntsig, uas yuav pab ua kom rov zoo.
