Nrog rau kev ua txhaum cai hauv lub cev ua haujlwm ua ntshav qab zib, ntau txoj kev kho yog siv. Cov kws kho mob tsis ib txwm sau tshuaj noj tam sim ntawd; thaum pib ntawm tus kab mob, kev noj zaub mov noj yog siv ntau dua.
Los ntawm kev tshem tawm lossis txo kev siv cov khoom lag luam uas tsim kev puas tsuaj, nws yog ib qho ua tau rau normalize qib siab. Tab sis rau qhov no koj yuav tsum paub dab tsi uas koj xav tau los tsim cov khoom noj ntawd. Yog koj ua ntsuas nrog qee qhov kev txwv, koj tuaj yeem saib xyuas kev noj qab haus huv tsis muaj kev noj tshuaj.
Cov Cai Noj Khoom Noj Khoom Haus Ntshav Qab Zib 1 Hom Ntshav Qab Zib
Lub hauv paus tseem ceeb hauv kev noj zaub mov noj yog kev noj kom ntau tshaj plaws ntawm cov khoom noj qab haus huv thiab kev cais tawm cov teeb meem.
Tab sis, ntxiv rau qhov no, nws yog ib qho tsim nyog los npaj cov zaub mov kom zoo:
- Tsawg kawg yog 4 pluas noj rau ib hnub.
- Nws raug nquahu kom noj nyob rau tib lub sijhawm (lossis kwv yees li qub).
- Noj tsis tu ncua.
- Zam kev yoo mov thiab noj ntau dhau.
- Lub zog niaj hnub muaj nqis ntawm cov zaub mov
xav kom muaj kev faib kom sib luag. - Noj ntau yam khoom noj.
- Ua raws cov npe uas tso cai cov khoom rau cov ntshav qab zib nrog hom 1.
- Nco ntsoov ntsuas cov calories ntau ntawm cov khoom siv siv lub rooj tsim los ntawm cov kws txawj.
- Hloov qab zib nrog xylitol lossis sorbitol.
- Tswj cov kua nruab nrog. Nws yuav tsum tsis pub ntau tshaj 1200 ml. Tus nqi no suav nrog tag nrho cov dej, nrog rau cov kua zaub.
- Siv cov zaub mov thiab vitamins.
- Nco ntsoov ntsuas koj cov piam thaj kom ntau thiab hloov kho koj cov zaub mov noj raws li cov txiaj ntsig.
- Tsis txhob haus cov piam thaj, tab sis tsis txhob tawm hauv lub tsev tsis muaj khaub noom los sis cov piam thaj uas tsis muaj qab zib (thaum lub ntsej muag ntshav qab zib).
xav kom muaj kev faib kom sib luag.Yog tias cov cai no tau pom, nws yuav muaj peev xwm txo qhov kev pheej hmoo tsawg rau kev kis mob ntxiv. Tab sis lawv cov kev siv yuav tsum tau ua tiag tiag, txij li txawm tias me ntsis tawm mus tuaj yeem tuaj yeem ua rau muaj kev phom sij.
Yam khoom twg raug tso cai?
Hauv kev kho mob ntawm kev noj zaub mov noj, nws yog ib qho tsim nyog tsis xav paub txog cov cai xwb.
Koj yuav tsum tau tsim kho cov zaub mov kom raug, thiab rau qhov no koj yuav tsum tsom rau cov npe uas raug tso cai thiab txwv tsis pub cov ntshav qab zib ntawm 1 yam khoom.
Ntawm cov khoom lag luam uas tso cai yog cov uas muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm tus neeg mob thiab pab txhawb kev zoo.
Cov no suav nrog:
- dub khob cij (rye);
- zaub kua zaub;
- cov kua zaub los ntawm cov nqaij uas ua los ntawm cov nqaij ntshiv lossis ntses;
- okroshka;
- borsch ntawm cov nqaij ntshiv;
- kab noog;
- pob ntseg
- nqaij;
- nqaij qaib (mis);
- nqaij nyuj;
- kefir;
- mis nyuj
- nplej zom ua los ntawm cov hmoov nplej (thaum siv, txo cov mov);
- kua kua txiv;
- rog-dawb cheese tsev (tsis ntau tshaj 200 g);
- lauj kaub tais diav raws tsev cheese (piv txwv, cheesecakes);
- qe (siab kawg 2 pcs.);
- kua txiv kab ntxwv;
- Tshuaj yej
- zaub qhwv (ob qho tib si tshiab thiab pickled);
- zaub paj ntsuab
- Txiv lws suav
- Hlais nplej
- dib
- kas fes tsis muaj zog;
- butter thiab zaub roj (siv tsuas yog siv hauv kev ua noj ua haus);
- zaub xam lav;
- cereals (oat, buckwheat, pearl barley);
- mov (tsis teb);
- muaj roj tsawg cov tais ua noj (stewed, hau, ncu);
- muaj rog cheese tsawg (tshwj tsis yog hom ntsev);
- hiav txwv ntses (hau los yog ci);
- cov kaus poom ntses (ntses yuav tsum nyob hauv lawv cov kua txiv);
- protein omelettes;
- taub dag
- lws suav;
- zucchini;
- quav;
- jelly;
- mousses;
- compotes (qab zib pub dawb);
- txiv hmab txiv ntoo thiab txiv ntoo nrog cov qaub saj;
- khob noom thiab ncuav qab zib rau cov kws kho ntshav qab zib;
- seasonings hauv me me.
Ntawm cov khoom lag luam saum toj no, nws yuav tsum ua zaub mov noj txhua hnub kom cov zaub mov sib txawv thiab muab cov khoom siv lub cev nrog cov tshuaj kom tsim nyog.
Nyob ntawm seb tus mob thiab tus yam ntxwv ntawm tus neeg mob, cov npe no tuaj yeem ua ntxiv lossis ua kom luv. Yog li, koj yuav tsum nrhiav tag nrho cov ntsiab lus los ntawm tus kws kho mob ua qhov kev kho mob.
Nyeem ntxiv txog khoom noj khoom haus rau cov ntshav qab zib hauv cov yeeb yaj kiab:
Yuav ua li cas cov khoom lag luam raug txwv?
Cov zaub mov txwv yog qhov tseem ceeb tshaj plaws ntawm cov zaub mov tsim. Los ntawm nws koj yuav tsum tau tshem tawm cov khoom noj uas tuaj yeem cuam tshuam rau tus neeg mob.
Nws suav nrog:
- Qhob noom xim kasfes
- khoom qab zib;
- qab zib
- mis nyuj khov;
- jam;
- haus dej haus
; - zib ntab;
- Khaub noom
- muffin;
- pastries los ntawm hwm hmoov nplej;
- qos yaj ywm
- carrots;
- ntsuab peas;
- legumes;
- pickled zaub;
- pickles los ntawm zaub;
- cov txiv hmab txiv ntoo qhuav (raisins, hnub tim);
- txiv hmab;
- Txiv nkhaus taw
- tsawb.
;Tsis tas li ntawd, muaj kev txwv rau cov khoom zoo li no:
- ntsev;
- cov kaus poom ntses;
- pob kws plaub ya ri;
- mov dawb;
- txiv ntoo (tshwj xeeb tshaj yog txiv laum huab xeeb);
- cov nqaij haus luam yeeb;
- muesli;
- sauces npaj kev lag luam.
Qee zaum tus kws kho mob yuav tso cai rau qee cov khoom lag luam no yog tias tus neeg mob nws zoo. Tab sis lawv feem ntau raug tso cai nyob hauv cov khoom me me. Yog tias cov dej tsis zoo raug pom tom qab lawv siv tas, cov khoom lag luam raug txwv.
Hauv Ntshav Qab Zib Noj Qab Haus Huv Cov Ntawv Qhia
Txawm hais tias muaj cov lus qhia meej, qee cov neeg mob tsis tuaj yeem ua rau cov zaub mov kom raug. Qhov no tuaj yeem pab tus kws tshaj lij, tab sis koj tuaj yeem siv cov piv txwv uas muaj nyob hauv Is Taws Nem. Nws tsuas yog tsim nyog los sib piv cov tais diav thiab cov khoom lag luam los ntawm cov ntawv qhia ua zaub mov nrog cov npe uas tau sau los ntawm kws kho mob.
Ib qho piv txwv ntawm cov khoom noj muaj mob ntshav qab zib hom 1 yog qhia hauv lub rooj:
| Mon | Tue | Wed | Th | Hnub Tsib | Sat | Tshav | |
|---|---|---|---|---|---|---|---|
| Noj tshais | Dub khob cij, zaub qhwv tshiab nrog kua txiv txiv qaub, buckwheat porridge, tshuaj yej | Barley porridge nyob rau hauv cov mis nyuj, grated carrots, rye qhob cij, tshuaj yej | Cov ntses hau, pob cij khob cij, roj qab ntsev uas tsis muaj roj, tshuaj yej | Oatmeal hauv mis nyuj, qhob cij, zaub ntug hauv paus thiab kua txiv apple, cov cheese tsis muaj roj, kas fes | Beetroot zaub xam lav, nplej porridge, tshuaj yej, qhob cij | Omelet (2 qe), qhob cij, hau nqaij, lws suav, tshuaj yej | Oatmeal, cheese tsis tshua muaj rog, ncuav, haus kasfes |
| Noj tshais 2 | Kua, tseem ntxhia dej | Kua sorbet (1 pc.), Tshuaj yej | Cov txiv kab ntxwv qaub | Berry compote | Kua sorbet | Kua, cov ntxhia dej | Berry compote |
| Noj su | Cov nqaij ntshiv borsch, hau nqaij qaib, txiv ntseej, ncuav (hmoov nplej), compote | Zaub kua zaub, zaub xam lav, zaub ci (npaj nrog me me ntawm cov roj sunflower), ncuav cij, tseem muaj dej ntxhia | Zaub kua zaub nrog ntses npaj, nqaij qaib hau, zaub qhwv thiab kua zaub, mov ci, kua txiv qaub | Cov qhiav cij, stewed zaub qhwv, hau nqaij hau, qhob cij xim av, tseem muaj dej ntxhia | Taum kua zaub, tsis tau ua tiav cov nqaij siav, nqaij ua tawv nqaij (stewed), bran cij, rosehip broth | Ci nqaij qaib, zaub xam lav, taub dag taub (tsis muaj mov) | Pickle, zaub cob pob, zaub mov muaj roj tsawg, tshuaj yej |
| Muaj cov tshuaj yej siab | Tsev cheese, kua lossis pear, pear | Txiv kab ntxwv, rosehip broth | Kua | Txiv kab ntxwv, rosehip broth | Txiv Hmab Txiv Ntoo Dhia, Dej Ntxhia | Cov txiv kab ntxwv qaub | Ncuav qab zib tsis qab, tshuaj yej |
| Noj hmo | Zucchini caviar, qhob cij (rye), nqaij cutlets nrog zaub qhwv, tshuaj yej | Tsev cheese lossis txhuv cij, khob cij, hau-hau qe, tshuaj yej | Cabbage schnitzel, sauteed zaub, nqaij pob txha ntses (nqaij ntshiv nqaij), tshuaj yej | Schnitzel los ntawm ntses, bran cij, zaub (stewed), kua txiv qaub | Casserole nrog taub dag, zaub xam lav (dib, txiv lws suav), cutlet (muab cub) | Hau ntses, stewed zaub qhwv, mov ci | Taum txoj hlua, Ci nqaij ntses, kua txiv |
| 2nd noj hmo | Kefir | Ryazhenka | Haus cov kua mis nyeem qaub | Mis | Kefir | Haus cov kua mis nyeem qaub | Mis |
Cov ntawv qhia tuaj yeem hloov kho raws li kev nyiam ntawm tus neeg mob thiab seb nws txoj kev kho yog nce li cas.
Cov lej noj zaub mov 9 rau cov kws kho ntshav qab zib insulin
Hauv kev kho mob ntawm ib yam kab mob, ib qho ntawm cov qauv ntawm cov tshuaj ua kom zoo li hloov pauv yog kev noj haus. Muaj cov tshuab tshwj xeeb tsom rau cov neeg mob kev txom nyem los ntawm qee lub pathology. Rau cov mob ntshav qab zib, txoj kab ke no kuj tseem muaj - qhov no yog zaub mov noj haus No. 9.
Hom kev noj haus zoo li no tsis suav tias nruj, nws tuaj yeem kho raws li tus neeg nyiam thiab tus neeg mob lub sijhawm.
Cov kev cai yooj yim cuam tshuam rau cov khoom noj muaj feem thiab nquag, txwv cov ntsev, nrog rau kev ua noj (ua noj, muab cub thiab muab cub) yog nyiam dua. Nws raug nquahu kom tsis txhob kib thiab ncu, txawm hais tias qee zaum nws yuav tsum tau siv cov tais diav npaj los ntawm cov qauv no.
Cov piam thaj nrog cov zaub mov zoo li no tau pom zoo kom hloov nrog cov qab zib (sucrose, fructose, thiab lwm yam).
Cov yam ntxwv ntawm cov khoom noj zoo rau me nyuam yaus
Qhov kev kuaj mob no tsis yog nyob ntawm lub hnub nyoog, txawm tias ib tus menyuam yaus tuaj yeem yog tus mob ntshav qab zib. Hauv qhov no, khoom noj khoom haus yuav tsum tau saib xyuas tshwj xeeb, vim tias tus me nyuam lub cev tsis tuaj yeem txwv rau qhov kev noj khoom uas tsim nyog rau kev txhim kho.
Tab sis tib lub sijhawm, cov khoom lag luam muaj teeb meem rau ntshav qab zib yuav tsum zam. Yog li, cov niam txiv ntawm cov menyuam muaj mob yuav tsum yog lub luag haujlwm rau lub koom haum ntawm lawv cov khoom noj khoom haus.
Cov menyuam yaus uas muaj ntshav qab zib raug pom zoo kom noj zaub mov zoo ib yam li cov neeg laus (cov lus 9). Lub hauv paus ntsiab lus ntawm kev noj zaub mov yuav luag zoo ib yam li cov kev cai rau cov neeg laus.
Qhov no yog qhov tsis tu ncua, ua raws li tsoomfwv, zam kev tshaib nqhis, muaj ntau lub sijhawm qhia zaub mov, taw qhia rau cov npe khoom uas tau tso cai thiab txwv tsis pub tawm. Koj kuj yuav tsum tswj hwm tus piv ntawm cov protein, cov rog thiab carbohydrates hauv cov zaub mov noj txhua hnub. Qhov xav tau ntawm cov pluas noj rau cov menyuam muaj ntshav qab zib yog 6 zaug. Tus lej no suav nrog 3 qhov yooj yim thiab 3 qhov txuj ci ntxiv.
Kev tswj cov piam thaj yog qhov tseem ceeb heev rau menyuam, vim lawv tus kheej tsis tas yuav muaj peev xwm ntsuas lawv tus kheej.
Thaum hloov mus rau kev noj zaub mov kev noj zaub mov, nws yog qhov tsim nyog los tiv thaiv tus me nyuam los ntawm kev tawm dag zog lub cev thiab lub siab ntau rau qee lub sijhawm. Lawv tsim txom lub zog noj, uas yuav ua rau tus me nyuam xav tau carbohydrates. Vim tias qhov no, nws yuav nyuaj rau hloov kev ua neej tshiab. Nws yuav rov qab mus ua si kis las tom qab tus me nyuam yoog.
Hauv cov menyuam mos, ntshav qab zib muaj tsawg, tab sis cov xwm txheej zoo li no tseem muaj peev xwm siv tau. Hauv kev sib txheeb nrog lawv, ib qho yuav tsum ua raws li qee txoj cai kev noj zaub mov zoo txhawm rau kom txo qis kev loj hlob ntawm tus kab mob.
Yog tias koj yuav tsum siv cov khoom noj khoom haus zoo, koj yuav tsum xaiv qhov sib xyaw nrog cov ntsiab lus tsis muaj qab zib lossis tsis muaj qab zib txhua.
Noj cov me nyuam no muaj nuj nqis kwv yees li rau lub hlis uas muaj hnub nyoog. Koj yuav tsum pib nrog kua txiv thiab zom qos yaj ywm - ua hauv tsev lossis yuav khoom (tsis ntxiv qab zib). Muab cov menyuam yaus porridge yuav tsum yog zaum kawg thiab ceev faj. Lawv muaj ntau cov carbohydrates uas xav tau kom txwv.
Video los ntawm Dr. Komarovsky txog ntshav qab zib hauv cov menyuam yaus:
Cov mob ntawm cov mob ntshav qab zib me yuav tsum tau saib xyuas lawv tus txheeb ze ze. Tsis txhob nco cov kev kuaj mob teem sijhawm thiab tsis quav ntsej cov tsos mob ntawm kev ua txhaum. Tsis tas li, ib qho yuav tsum tsis txhob xav tias tus menyuam tuaj yeem "tshaj" tus kabmob, thiab ua tus neeg tsis huv. Cov cwj pwm coj no tuaj yeem ua rau qhov kev vam meej ntawm tus kab mob, thiab qee zaum nws ua rau tus neeg mob tuag.
