Kuv puas noj txiv tsawb nrog ntshav qab zib?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Txiv tsawb yog txiv hmab txiv ntoo qab. Tej zaum, koj yuav tsis pom ib tus neeg uas tsis nyiam qhov delicacy. Tab sis nws puas tuaj yeem noj txiv tsawb nrog ntshav qab zib? Yog lo lus teb yog lawm, yuav ua li cas kom raug thiaj li tsis ua mob rau koj txoj kev noj qab haus huv?

Dab tsi yog qhov ntsuas ntawm txiv tsawb

Ua ntej, cia peb tshawb pom qhov glycemic Performance index tuaj yeem ua rau nce ntshav qabzib, thiab qhov twg tsis yog. Cov khoom noj uas tsis ua mob rau kev noj qab haus huv tsis muaj ntau tshaj plaub caug cuaj units. Cov khoom noj uas muaj GI cov ntsiab lus ntawm tsib caug mus rau tsib caug cuaj tuaj yeem noj tsis pub ntau tshaj ob zaug hauv ib lub lis piam. Cov khoom noj uas muaj qhov ntsuas ntau tshaj xya caum yog qhov txaus ntshai rau cov neeg mob ntshav qab zib.

Hom kev ua zaub mov tuaj yeem ua rau nce glycemic Performance index. Qee zaum cov txiv hmab txiv ntoo nrog cov qhab nia IG qis thaum ua tiav tuaj yeem ncav cuag IG qhab nia siab thiab nce ntshav qab zib.

Yog li nws puas tuaj yeem noj txiv tsawb nrog ntshav qab zib? Xav txog GI thiab calorie ntsiab lus ntawm cov txiv hmab txiv ntoo no:

• glycemic Performance index - rau caum units;
• calorie ntsiab lus hauv ib puas grams txiv hmab txiv ntoo tshiab -yim caum cuaj calories;
• txiv tsawb qhuav muaj peb puas thiab tsib caug calories;
• Ib puas milliliters kua txiv yog plaub caug yim calories.

Raws li koj tuaj yeem pom, cov ntsuas sib txawv, uas txhais tau hais tias qhov kev noj qab haus huv no yuav tsum tau ceev faj. Nws tsis tuaj yeem hais meej meej seb cov txiv tsawb tuaj yeem noj tau hauv hom 2 mob ntshav qab zib. Lub IG ntawm cov txiv hmab txiv ntoo no nyob rau nruab nrab, nws ua raws li nws tuaj yeem noj tsis pub ntau tshaj ob zaug hauv ib lub lis piam.

Yuav siv li cas

Raws li tau hais los saum toj no, glycemic Performance index ntawm txiv tsawb yog nyob rau thaj tsam "nruab nrab". Qhov no tsis txhais hais tias cov khoom yuav tsum tsis txhob noj txhua. Nws yog ib qho tsim nyog noj nws, tab sis "nrog ceev faj."

Cov teeb meem tuaj yeem tshwm sim yog tias kev kho mob tsis raug siv nrog lwm cov khoom noj. Ib txoj hauv kev zoo yog noj nws nyias. Tsis txhob haus nws nrog dej. Haus ib khob dej peb caug feeb ua ntej noj txiv hmab txiv ntoo.

Pab yuav yog kev kho mob hauv daim ntawv ntawm cov qos yaj ywm mashed nrog txiv qaub, kiwi, txiv apples.

Siv lub tshuab, koj tuaj yeem ua ib qho cocktail.

Ib qho ntxiv - koj tuaj yeem siv cov txiv tsawb me me lossis cov txiv hmab txiv ntoo siav, tab sis tsis muaj qhov ntau dhau.

Sim tsis txhob ua txhaum cov lus qhia no. Tom qab tag nrho, koj lub neej yav tom ntej nyob ntawm lawv.

Yuav ua li cas suav txiv tsawb hauv koj cov zaub mov

Tom qab tag nrho, qhov txiaj ntsig ntawm cov txiv hmab txiv ntoo kuj nyob ntawm qhov no.

• Ntxiv cov khoom hlais rau lub tais uas muaj oatmeal thiab txiv ntseej. Noj tshais no heevnoj qab nyob zoo.
• Tsis txhob hnov qab qhov loj me. Txhawm rau khaws cov suab thaj ib zaug me me, noj txiv tsawb me me.
• Koj tuaj yeem muaj qee yam khoom noj txom ncauj. Yog li, glycemic load yuav sib npaug. Cov ntshav qab zib yuav nyob ruaj khov.
• Slow down the process of digestion and absorption of sugar will help the combine of fruit with yogurt, txiv ntseej.
• Koj tuaj yeem ua zaub mov noj - sprinkle cinnamon on txiv tsawb. Cov khoom xyaw tom kawg yog nplua nuj nyob rau hauv antioxidants thiab muaj peev xwm tswj tau cov tshuaj insulin.
• Yog tias koj poob koj lub siab thiab noj cov khoom qab zib qab zib, ces txo cov carbohydrates rau noj hmo.

Nyob bananas

Cov kws noj zaub mov thiab kws kho mob endocrinologist tau hais tias noj txiv tsawb hauv ntshav qab zib tsis yog ua tau xwb, tab sis tsim nyog. Cia li ua qhov yog.

Zoo li txhua cov txiv hmab txiv ntoo qhuav, cov khoom noj qab zib muaj ntau cov vitamins thiab minerals:

• B - tag nrho cov vitamins ntawm pawg no;
• retinol thiab vitamin E;
• Yvitamin C (ascorbic acid);
• Vitamin P;
• phosphorus, hlau thiab zinc;
• magnesium thiab potassium, nrog rau calcium.

Txiv tsawb tuaj yeem thiab yuav tsum yog, tshwj xeeb tshaj yog nyob rau hauv kev noj haus ntawm hom 2 mob ntshav qab zib. Cov fiber ntau hauv kev kho mob tiv thaiv kev hloov pauv hauv cov ntshav qab zib sai sai.

Amino acids, proteins, starch, fructose, tannins pab tsim cov "zoo siab hormone". Yog li ntawd, cov neeg mob ntshav qab zib yuav tsum noj lawv.

Cov neeg mob ntshav qab zib xav taukom lub plawv cov leeg ua haujlwm zoo. Calcium thiab magnesium yog lub luag haujlwm rau cov txheej txheem no. Kev noj ib txiv tsawb yog ib nrab ntawm cov koob tshuaj txhua hnub ntawm cov ntsiab lus no. Txhawm rau zam lub plawv tsis ua haujlwm, txiv tsawb yuav tsum tau noj nrog ntshav qab zib.

Mob ntshav qab zib yog ib qho teeb meem tshwm sim. Cov neeg muaj tus kab mob no sim txhawb lawv tus kheej, tsis txhob noj zaub mov txaus ntshai. Tsuas yog tam sim no lawv xav tau ib yam dab tsi qab thiab qab zib heev. Yog vim li cas lawv thiaj nug cov lus nug: puas tuaj yeem noj txiv tsawb nrog ntshav qab zib lossis tsis tau? Cov lus teb tsis meej, tab sis feem ntau yog yog. Tsuas yog thaum siv lawv, koj yuav tsum ua raws qee cov cai. Peb mam li tham txog qhov no hauv qab no, tab sis tam sim no - me ntsis ntxiv txog cov txiv hmab txiv ntoo nws tus kheej, txog nws cov pluses.

• Tiv thaiv kev txhawj xeeb thiab kev ntxhov siab.
• Kev tsim cov tshuaj tsim nyog rau kev ua haujlwm ntawm lub cev.
• Yug yug thiab faib cell ntxiv.
• Filling lub cev cov ntaub so ntswg nrog oxygen.
• Kev tswj dej thiab ntsev sib npaug.
• Kev ua haujlwm ntawm lub siab thiab lub raum.
• ruaj khov ua haujlwm ntawm lub plab zom mov.
• Txhim ntshav siab.

Cov no yog cov txiaj ntsig ntawm cov txiv hmab txiv ntoo, tab sis tsis yog tag nrho.

Banas tiv thaiv kev tsim thiab kev loj hlob ntawm cov qog nqaij hlav hauv lub cev - qhov no yog lwm qhov kev pom zoo ntawm qhov tseeb tias cov qhua txawv txawv tsis yog rau cov neeg mob ntshav qab zib xwb.

Txoj cai siv txiv tsawb rauMob ntshav qab zib mellitus

Lo lus teb rau lo lus nug ntawm seb txiv tsawb puas tuaj yeem noj tau ntshav qab zib tau teb los saum toj no. Nws yog qhov zoo, tab sis nrog lub caveat. Cov cai noj txiv tsawb yog raws li nram no:

• Tsis txhob noj tag nrho cov txiv ntoo ib zaug. Nws yuav muaj txiaj ntsig thiab muaj kev nyab xeeb dua yog tias koj faib nws ua ob peb ntu thiab siv nws li ob peb teev.
• Tsis txhob noj cov khoom ntawm lub plab khoob, thiab tseem nqos rau hauv daim loj. Tsis txhob haus dej nrog lawv.
• Tsis muaj ib qho twg yuav tsum tau txiv tsawb ua ke nrog ntau yam khoom, tshwj xeeb tshaj yog cov hmoov nplej.
• Kev noj zaub mov tsuas yog muaj cov txiv hmab txiv ntoo qaub, tsis muaj hmoov txhuv nplej siab - kiwi, txiv apples, txiv kab ntxwv. Kev sib xyaw ua ke no tau pom zoo rau cov neeg mob uas muaj kab mob varicose leeg uas ua rau cov ntshav txhaws.

Ua raws li cov cai no, koj yuav ua rau koj tus kheej txaus siab, tsis muaj teeb meem, los ntawm kev noj cov khoom qab zib no.

Txuas ntxiv

Kuv puas noj txiv tsawb nrog ntshav qab zib? Yog lawm, cov neeg mob ntshav qab zib yuav tsum tsis txhob tso cov txiv ntoo no.

Yuav kom tsis txhob ua phem rau koj txoj kev noj qab haus huv, koj yuav tsum:

• Paub seb muaj pes tsawg carbs nyob hauv ib qho kev pab. Ib qho txiv tsawb me muaj peb caug grams carbohydrates. Qhov no yog tus nqi rau khoom noj txom ncauj.
• Yog tias koj noj txiv hmab txiv ntoo nrog cov carbohydrates sib txawv, ces nws yuav tsum txo qis.
• Kev noj zaub mov tsis txaus, noj qab nyob zoo cov rog muaj txiaj ntsig zoo rau cov ntshav qab zib. Qhov kev sib xyaw ua ke no kuj tseem txhim kho qhov tsw.
• Tswj ntshav qab zib, tsis nco qab tshaib plab ntev los ntawm kev noj txiv tsawb nrog cov protein. Rau lub hom phiaj no, yogurt, ib daim ntawm qaib cov txwv yog haum.

Kuv puas noj txiv tsawb nrog ntshav qab zib? Tej zaum koj yuav pom tau tias cov lus teb yuav zoo tsuas yog tias koj ua raws li tag nrho cov lus pom zoo saum toj no. Mus ntsib kws kho mob, mloog nws cov lus qhia. Tsuas yog tom qab ntawd cov txiv hmab txiv ntoo txawv yuav coj tau ntau yam txiaj ntsig.

Zoo kawg

Zoo thiab teb cov lus nug seb koj puas tuaj yeem noj txiv tsawb rau ntshav qab zib.

Koj yuav tsum nco ntsoov ib yam - yog tias koj ua raws li kev noj haus uas cov carbohydrates tsawg tsawg, ces feem ntau koj yuav tau muab cov txiv hmab txiv ntoo txawv. Yog tias koj tsis noj mov, txiv tsawb yuav yog qhov zoo thiab noj qab haus huv ntxiv.

Ua ntej koj hloov koj cov zaub mov, nco ntsoov nrog koj tus kws kho mob tham. Tsuas yog tom qab sab laj nrog nws hloov koj cov zaub mov.

Ntau zaus hnov tias kev kho mob tsis zoo rau cov ntshav qab zib. Qhov no muaj nws tus kheej qhov tseeb, tab sis tsuas yog tias cov txiv hmab txiv ntoo no raug tsim txom. Thiab suav nrog txiv tsawb hauv koj cov zaub mov. Nws yog ib yam khoom muaj txiaj ntsig thiab tsim nyog rau cov neeg mob ntshav qab zib.

Tsuas noj cov txiv hmab txiv ntoo txawv kom zoo. Ua raws li tag nrho cov lus pom zoo uas tau tham saum toj no. Sim tsis txhob noj txiv tsawb kom ntau. Ntseeg kuv, ces txhua yam yuav zoo tag nrho. Cov txiv hmab txiv ntoo yuav pab tau koj noj qab haus huv.