Type 2 diabetic diet: menu for every day with recipes

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

Yog tias kev sim thiab kev kuaj pom tau pom tias muaj ntshav qab zib mellitus, koj yuav tau coj tus cwj pwm zoo rau kev noj zaub mov. Lub luag haujlwm ntawm tus neeg mob yog kom tshem tawm tag nrho cov khoom noj txaus ntshai los ntawm kev noj zaub mov thiab ua kom cov khoom noj muaj txiaj ntsig ntau tshaj plaws rau hauv lub cev. Cov zaub mov pom zoo rau cov neeg mob ntshav qab zib muaj tsawg kawg nkaus ntawm carbohydrates, ntau cov rog tsawg. Cia peb tsom xam cov yam ntxwv ntawm cov ntawv qhia zaub mov kom ntxaws ntxiv.

cov ntaub ntawv dav dav

Rau cov neeg mob ntshav qab zib hom 2, qhov xav tau hloov mus rau kev noj zaub mov tsawg-carbohydrate zoo li kev tuag. Tib neeg tau siv los xav tias txhua yam uas muaj txiaj ntsig yuav tsum saj tsis zoo, thiab yog tias koj nyiam ib yam khoom, nws yuav ua rau muaj kev phom sij. Txhua yam tsis muaj kev cia siab. Muaj cov kev xaiv sib txawv, cov ntawv qhia zaub mov, zaub mov txawv uas muaj txiaj ntsig zoo rau cov ntshav qab zib, thiab qee qhov ntawm lawv koom nrog kev noj zaub mov qab heev. Hauv qhov no, qhov tseem ceeb tshaj plaws yog kev noj qab haus huv. Lub luag haujlwm ntawm tus neeg tsis yog tsuas yog siv los noj cov zaub mov noj qab haus huv xwb, tab sis ua nws feem ntau thiab me me. Yog tias koj predetermine ib qho kev noj zaub mov nruj heev rau koj tus kheej, nws yuav tsis zoo liTxawm hais tias nws yuav tuaj yeem ua tau rau nws ntev, yog li kev ua kom haum xeeb dhau los ua lwm txoj cai tseem ceeb rau kev tsim cov khoom noj, tso cai rau koj kom siv tau rau cov txheej txheem tshiab thiab xyaum ua ntau xyoo.

Qhov tsis muaj zog tseem ceeb ntawm cov ntawv qhia zaub mov raws sijhawm, kev noj haus rau cov neeg mob ntshav qab zib hom 2 yog cov nplua nuj ntawm carbohydrates ntawm ntau hom thiab cov ntawv hauv kev noj haus. Tag nrho cov tshuaj no tau muab faib ua yooj yim absorbed los ntawm lub cev thiab cov, uas yuav siv sij hawm ntev heev. Tab sis nrog ntshav qab zib, ob hom no yuav tsum tau noj tsawg kawg nkaus nrog zaub mov. Kev lig kev cai ntau yam digestible yog suav hais tias yog qhov txaus ntshai tshaj plaws, tab sis qhov txaus ntshai ntawm qhov kawg, txawm tias qeeb qeeb, kuj zoo heev. Yuav kom tswj tau qhov zoo tshaj plaws ntawm cov piam thaj hauv cov ntshav, koj yuav tsum tshem tawm tag nrho cov khob cij los ntawm kev noj zaub mov, txhua yam cereals. Txawm tias cov buckwheat paub yuav tsum yog ib yam ntawm yav dhau los, raws li ib co kws noj zaub mov.

Ideas and rules

Thaum suav sau cov zaub mov uas tsis muaj carbohydrates rau cov neeg mob ntshav qab zib hom 2, kev noj zaub mov raug xaiv kom ob qho tib si tom qab noj mov thiab ntawm lub plab khoob, qib qab zib hauv cov hlab ntshav kom ruaj khov li sai tau, thaum khaws cia. nyob rau hauv ib txwm muaj. Nyob rau tib lub sijhawm, kev noj zaub mov raug tsim kom cov qib ntawm insulin zoo li qub, thiab qhov hnyav kuj tseem tswj tau. Nrog ntau tshaj kilograms, cov ntawv qhia zaub mov yog ua nyob rau hauv xws li ib tug txoj kev uas ib tug neeg yuav poob phaus. Ib txoj haujlwm tseem ceeb sib npaug, ua tiav los ntawm kev noj zaub mov kom raug, yog kom normalize ntshav siab hauv cov hlab ntsha. Yog tias muaj teeb meem vim muaj ntshav qab zib, muaj mob hnyavCov kab mob, nws yog ib qho tsim nyog los kos ib daim ntawv qhia zaub mov, suav nrog cov khoom noj uas muaj txiaj ntsig zoo rau cov kab mob no - qhov no yuav pab tswj tus neeg mob tus mob thiab txhim kho qee qhov xwm txheej ntawm tus neeg.

txhawm rau ua tiav txhua lub hom phiaj pom zoo, nws yuav tsum ua kom tiav cov zaub mov noj rau cov neeg mob ntshav qab zib hom 2, normalizing cov protein ntau, kua, thiab fiber ntau uas tuaj nrog zaub mov. Yog tias ua tau, txo qis kev noj zaub mov, uas yog qhov nruab nrab, nce glycemic Performance index. Qhov tseem ceeb yog cov khoom uas muaj tus nqi qis. Tsis suav cov zaub mov uas muaj roj ntau, cov rog transgenic, cov khoom noj uas muaj omega-6.

Cov khoom lag luam nrog qhov ntsuas glycemic siab, ua rau muaj kev nce ntxiv ntawm cov piam thaj hauv cov hlab ntsha, ua kom cov txiav ua haujlwm, yuam nws ua haujlwm ntawm nws qhov txwv. Kev noj cov carbohydrates ntau dhau ua rau cov tsos mob ntawm insulin peaks. Yog lawm, yog tias koj tsis tshua noj tsawg tsawg cov khoom qab zib uas muaj carbohydrates, lub xeev ntawm kev noj qab haus huv yuav tsis hloov ntau, tab sis niaj hnub noj cov nplej zom, khoom qab zib thiab chocolate ua ntej ua rau muaj ntshav qab zib theem, ces provokes tus kab mob nws tus kheej, thiab tsis muaj kev tswj kev noj zaub mov kom raug, kev mob hnyav zuj zus tuaj. Nyob rau tib lub sijhawm, qhov pom zoo txhua hnub ntawm cov carbohydrates nkag mus rau hauv lub cev yog qhov txawv me ntsis rau cov neeg sib txawv. Lub luag haujlwm ntawm ib tus neeg yog los tswj cov ntshav zoo thiab kuaj qhov hnyav. Yog tias qhov poob phaus tsis tau pom, cov piam thaj nce ntxiv tas li nyob rau hauv cov hlab ntshav, yog li ntawd, yuav tsum noj zaub mov. Hloov kho kom tsis suav cov carbohydrates uas twb muaj lawm.

Koj tuaj yeem: cov khoom sib txawv

Thaum sau cov khoom noj ntshav qab zib hom 2 rau ib lub lis piam, nws yuav tsum muaj txog li 150 g ntawm fermented mis nyuj cov khoom noj. Koj muaj peev xwm tsis kam mis nyuj kiag li. Koj tuaj yeem noj ntau yam zaub, hauv paus qoob loo. Tshwj xeeb yog qos yaj ywm qab zib, qos yaj ywm, beets. Cov qoob loo hauv paus tau pom zoo kom noj nyoos. Tsev cheese, qaub cream yog nkag mus rau hauv kev noj haus. Txhua hnub koj tuaj yeem noj txog 100 g ntawm berries, tib tus naj npawb ntawm apricots lossis txiv apples. Cov neeg mob ntshav qab zib tau tso cai tsawg heev (tsis pub ntau tshaj 0.1 kg txhua hnub) pears, plums. Koj tuaj yeem noj avocados - cov txiv hmab txiv ntoo no muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv hauv ntau yam kab mob. Noob thiab txiv ntseej tau noj txhua hnub hauv qhov ntau txog 30 g. Peanuts tsis suav nrog hauv cov qauv no. Cov neeg mob pab zaub xam lav, zaub ntsuab. Koj tuaj yeem noj cov qhob noom xim kasfes tsaus, muaj cov cocoa los ntawm 75% lossis ntau dua. Cov kev cai niaj hnub yog txog li 30 g. Koj tuaj yeem noj cov zaub mov ua los ntawm cov hmoov nplej (sesame, almond, hazelnut, cedar). Cov hmoov nplej tau los ntawm flaxseeds yog siv los tsim cov khoom noj kom tsawg, tsis tu ncua xyuas cov piam thaj hauv cov hlab ntshav txhawm rau txiav txim siab nws qhov txwv.

Thaum sau cov khoom noj rau txhua hnub, cov neeg mob ntshav qab zib hom 2 yuav tsum xav txog cov txiaj ntsig thiab kev phom sij ntawm ntau yam rog. Yog li, rau kev ua noj nws raug tso cai siv roj (txiv maj phaub, txiv ntseej, butter). Nyob rau hauv ib qho tsawg heev, lard yog qee zaus tso cai ntxiv rau kev noj haus. Qe tuaj yeem noj tsis pub ntau tshaj peb hnub. Nqaij qaib nqaij, tsiaj noj zaub mov, nrog rau cov ntses yog pab tau. Koj tuaj yeem haus offal, tab sis ceev faj. Qee cov kws paub txog zaub mov ntseeg hais tias qaub cream thiab tsev cheese yuav tsum tau suav nrog hauv kev noj zaub mov ntawm cov ntsiab lus ntawm cov rog. Lwm tus kws kho mob tau ntseeg tias qhov siab tshaj plaws yog 1% rog.

Y Proteins hauv tib neeg noj zaub mov

Nyob rau xyoo tas los no, raws li cov kws qhia zaub mov noj, tib neeg tau noj cov zaub mov muaj protein tsawg. Rau qee qhov, qhov no yog vim muaj ntau ntawm cov khoom noj ceev. Kev noj zaub mov muaj rog thiab carbohydrates tau dhau los ua ntau dua. Ntau tus tsuas tsis to taub tias vim li cas nws tseem ceeb heev kom noj cov protein kom txaus. Protein yog ib qho tseem ceeb ntawm cov khoom siv hauv tsev siv nyob rau hauv qib cellular los tsim cov phab ntsa. Cov tshuaj hormonal, biologically active molecules tam sim no nyob rau hauv tib neeg lub cev, yog tsim los ntawm cov proteins. Txiv neej tsis muaj nyob tsis muaj protein. Cov khoom noj no xav tau los ntawm txhua tus thiab ib txwm, txij li kev rov ua dua tshiab tau tshwm sim tas li hauv lub cev, cov hlwb tshiab loj tuaj. Txhawm rau kom tus neeg noj qab nyob zoo, nws yuav tsum tau txais cov protein ntau txaus hauv nws cov khoom noj. Yog tias ib tus neeg siv txoj kev ua neej tsis muaj zog, txhua hnub nws yuav tsum tau txais 1-1.5 g ntawm cov protein rau txhua kg ntawm qhov hnyav.

Thaum tsim cov zaub mov tsis muaj carbohydrate rau cov neeg mob ntshav qab zib hom 2, tshwj xeeb yog muab tso rau cov khoom noj uas muaj cov protein ntau. Qhov no suav nrog nqaij, nqaij nruab deg, ntses, noob, txiv ntseej. Cov zaub mov yuav tsum muaj cov hmoov nplej, qe thiab tsev cheese.

Txoj cai thiab piv txwv

Kev noj zaub mov tsawg rau cov neeg mob ntshav qab zib hom 2 suav nrog noj thaum tus neeg tshaib plab. Yog tias cov tshuaj uas txhawb nqa kev ua haujlwm tau raug sau tsegqhov chaw ntawm lub plab zom mov, koj yuav tsum koom nrog kev noj zaub mov nrog tus kws kho mob uas tau sau cov tshuaj. Feem ntau, ib tug neeg yuav tsum haus tsawg kawg ib thiab ib nrab litres ntawm cov dej huv txhua hnub - tshuaj yej, kua zaub tsis raug coj mus rau hauv tus account hauv qhov kev suav no. Xav txog ntau qhov kev xaiv zaub mov rau hnub.

Koj tuaj yeem pib koj thaum sawv ntxov nrog omelet ua los ntawm ob lub qe loj. Rau pluas tshais, muaj zog kas fes thiab qee qhov tshiab cucumbers nrog tshuaj ntsuab (100 g + 20 g) tau txais kev pab. Koj tuaj yeem noj ib daim ntawm cov qhob noom xim kasfes tsaus - tsis pub ntau tshaj 10 g, nrog rau ib daim ntawm txiv apple - 50 g.

Rau pluas tshais thib ob, 100 g ntawm zaub xam lav, ib khob dej los yog tshuaj yej, ib daim cheese (50 g). Koj tuaj yeem ntxiv me ntsis butter - tsis pub ntau tshaj 20 g.

Rau pluas su lawv stew ib qaib ntxhw hauv qaub cream. Daim ntawv qhia qis-carb hom 2 ntshav qab zib no yog qhov yooj yim zoo nkauj. 150 g ntawm nqaij qaib nqaij yog muab faib ua me me pieces thiab stewed. Koj tuaj yeem ntxiv ntsev me ntsis, ntxiv me ntsis ntawm cov txuj lom thiab ib diav roj. Lub sij hawm ntawm quenching yog ib lub quarter ntawm ib teev. Tom qab ntawd txiav carrots thiab dos rau hauv pieces. Txhua cov khoom xyaw yog 10 g. Zaub yog nkag mus rau hauv lub ntsiab chav kawm, 50 g ntawm qaub cream yog ntxiv thiab stewed nyob rau hauv ib lub thawv kaw kom txog thaum cov nqaij yog tag nrho siav. Qhov no yuav siv li 40 feeb. Fried zucchini yog ib qho khoom noj ntxiv rau qaib ntxhw. Ib feem - 100 g. Koj tuaj yeem ntxiv noj su nrog zaub xam lav ntawm tshiab txiv lws suav, dill thiab dill. Cov khoom xyaw yog tov nyob rau hauv proportions: 50 g, 50 g, 20 g. Raws li ib tug khoom qab zib - 10 g ntawm tsaus chocolate.

Ib khob dej thiab 50 g ntawm txiv apples, 20 g ntawm ntsuab dos plaub yog muab rau noj su thaum tav su. Cov kiv cua raug tso cai ntxiv cov zaub mov me meib daim ntawm nqaij npuas kib - tsis ntau tshaj 20 g.

Y Rau noj hmo, 150 g ntawm cov ntses hiav txwv zoo, 100 g ntawm boiled taum, 50 g ntawm peas yog pom zoo. Tshuaj yej yog qab zib nrog stevia. Koj tuaj yeem ntxiv noj hmo nrog chocolate tshwj xeeb yam tsis muaj carbohydrates. Kev noj cov protein cais tawm yog pom zoo rau noj hmo thib ob.

Tag nrho cov lus piav qhia muab txog 46.5 g ntawm carbohydrates ib hnub.

Txhua Hnub: piv txwv thib ob

Kawm cov lus pom zoo rau kev noj zaub mov rau cov neeg mob ntshav qab zib hom 2 nyob rau ib hnub, koj tuaj yeem nrhiav kev xaiv noj mov txhua hnub uas pib nrog pluas tshais ntawm tsev cheese thiab ib daim ntawm chocolate. Qab zib yuav tsum yog ib daim ntawm tsis ntau tshaj 10 g. Rau tsev cheese (0.1 kg) ntxiv me ntsis cinnamon, 50 g ntawm qaub cream, ob peb pieces ntawm txiv apples (50 g). Yog tias tsim nyog, ua kom cov zaub mov qab me ntsis, stevia yog qhia. Kas fes yog brewed, diluted nrog dej qab zib. Rau pluas tshais, koj tsis tuaj yeem noj ntau tshaj 100 ml ntawm cream.

Ib qho zaub xam lav npaj rau noj tshais thib ob. Qhov no pom zoo kom tsawg-carbohydrate hom 2 ntshav qab zib daim ntawv qhia yog ib qho yooj yim li shelling pears, txawm rau ib tug neeg uas tsuas yog ua noj me ntsis. Txiv lws suav, dib, qaub cream yog tov nyob rau hauv sib npaug zos ntim - 50 g txhua. Lettuce, dill yog noj 20 g txhua.

Rau pluas su lawv ua nqaij qaib, pab 0.1 kg ntawm asparagus thiab tib tus nqi ntawm lettuce. Raws li khoom noj qab zib, ib daim ntawm chocolate tsaus (10 g) los yog panna cotta npaj raws li daim ntawv qhia classic yog tsim nyog. Koj tuaj yeem noj 50 g ntawm txiv apples.

Nqaij siav hauv plhaub yog qhov zoo rau noj su thaum tav su. Lawv yog boiled thiab ntxuav. Cov zaub mov tsis muaj carbohydrates txhua.

Rau noj hmo, koj tuaj yeem ci mackerel. Qhov hnyav - 0.15 kg. Pab nrog stewed zucchinitib lub ntim, peb zaug tsawg dua tswb kua txob. Rau noj hmo thib ob, koj yuav tsum noj ob peb qe dawb - lawv tsis muaj carbohydrates txhua.

Nyob rau hauv tag nrho, cov lus piav qhia yuav muab 50.5 g ntawm carbohydrates rau lub cev txhua hnub.

thib peb

Raws li ib feem ntawm kev noj zaub mov ntawm hom 2 mob ntshav qab zib mellitus nrog kev rog, koj tuaj yeem sim noj raws li cov qauv hauv qab no thaum nruab hnub. Thaum sawv ntxov lawv ua scrambled qe, ib qho qhaub cij. Pab kas fes lossis tshuaj yej thiab ib daim ntawm chocolate tsaus (10 g).

Rau qhov thib ob noj tshais, 0.1 kg ntawm koj nyiam berries thiab sib tov ntawm tsev cheese nrog dib thiab dill yog pom zoo. Rau 0.1 g ntawm cov khoom noj siv mis, lawv noj ib nrab ntawm ntau cov zaub thiab kaum npaug ntawm zaub ntsuab.

Cutlets lossis meatballs tsis muaj hmoov yog npaj rau noj hmo. Rau kev ua noj, koj yuav tsum siv 0.15-0.2 kg ntawm nqaij. Lawv pab stewed cabbage. Ib lub qe yog ntxiv rau 150 g ntawm cov khoom thaum npaj zaub mov. Koj tuaj yeem ntxiv cov zaub mov nrog zaub xam lav. Txhawm rau ua qhov no, muab cov khoom sib npaug (50 g txhua) txiv lws suav, dib, qaub cream, ntxiv dill thiab lettuce nplooj nyob rau hauv tus nqi ntawm 20 g.

Ib qho kev xaiv zoo rau cov khoom noj txom ncauj yav tav su yuav yog cheese thiab txiv apples hauv ib thooj. Txhua - tsis ntau tshaj 50 g.

Dorado yog noj hmo. Koj tuaj yeem ci trout. Qhov hnyav - txog li 0.2 kg. Grilled zaub yog npaj: nyob rau hauv sib npaug zos ntim (0.1 kg txhua) ntawm Sweet kua txob thiab zucchini, ntxiv nrog tshiab parsley, dill (50 g). Rau noj hmo thib ob, noj 0.1 kg ntawm squid.

Nyob rau hauv tag nrho, xws li kev noj haus muab me ntsis ntau dua 43 g ntawm carbohydrates ib hnub.

txiv hmab txiv ntoo thiab zaub: nta

ThaumThaum sau cov khoom noj poob phaus rau hom 2 mob ntshav qab zib, nws yog ib qho tsim nyog yuav tsum coj mus rau hauv tus account cov yam ntxwv ntawm cov txiv hmab txiv ntoo thiab zaub. Nws yog kev cai los faib tag nrho cov zaub mov ntawm hom no rau hauv peb pawg. Thawj pab pawg muaj xws li cov, ib 100 g ntawm uas tsis muaj ntau tshaj 5 g ntawm carbohydrates. Cov no yog yav tas los hais txiv lws suav, cucumbers thiab cabbage. Qhov no suav nrog zucchini, lettuce. Koj tuaj yeem noj spinach, sorrel. Ob peb carbohydrates pom nyob rau hauv eggplants thiab radishes. Thawj chav kawm suav nrog rhubarb, txiv qaub, txiv apples thiab qaub plums. Ntawm ntau yam thiab hom uas muaj kev nyab xeeb ntawm cov ntsiab lus carbohydrate yog taub dag, cranberries thiab ntau yam nceb (lawv yuav luag tag nrho cov proteins). Muaj ob peb carbohydrates hauv hiav txwv buckthorn. Cov zaub mov uas tau teev tseg tuaj yeem noj txhua hnub ntawm 0.6-0.8 kg.

Chav kawm thib ob ntawm zaub, txiv hmab txiv ntoo, berries muaj 5-10 g ntawm carbohydrates ib 100 g ntawm tag nrho cov khoom hnyav. Thaum sau hom 2 noj zaub mov rau cov neeg mob ntshav qab zib txhua hnub, nws yuav tsum tau coj mus rau hauv tus account tias cov pab pawg no suav nrog ntau yam qab zib ntawm plums, txiv apples, nrog rau blueberries thiab strawberries, raspberries thiab lingonberries, currants thiab txiv hmab txiv ntoo pear, Cherry plums thiab peaches.. Watermelons thiab apricots belongs rau tib qeb. Cov chav kawm thib ob suav nrog txiv kab ntxwv qaub, legumes, tswb kua txob, tangerines, celery. Cov pawg no suav nrog rutabagas, dos, nrog rau cov hauv paus qoob loo nyiam los ntawm ntau - carrots, beets. Cov khoom zoo li no tau noj ib hnub tsis pub ntau tshaj 0.2 kg.

Max limits

Raws li ib feem ntawm kev noj haus 9 rau cov neeg mob ntshav qab zib hom 2 thiab lwm yam khoom noj khoom haus kho mob rau cov neeg uas muaj kab mob no, nws raug pom zoo kom ua tib zoo saib xyuas qhov thib peb.pawg khoom. Cov khoom noj uas muaj nyob rau ntawm no yuav tsum tau siv ntau npaum li qhov ua tau thiab tsuas yog qee qhov me me xwb. Ib qho tshwj xeeb yog qos yaj ywm, uas tuaj yeem noj tau hauv ib hnub hauv qhov ntim txog li 0.3 kg, muab tag nrho cov carbohydrates nkag nrog kev noj haus. Tab sis lwm yam khoom yuav luag txwv. Cov no suav nrog: txiv hmab txiv ntoo qhuav los ntawm txiv hmab txiv ntoo, apricots, plums. Cov txiv hmab txiv ntoo tshiab, cherries thiab persimmons yog qhov txaus ntshai. Yog tias ua tau, tsis kam lees hnub, cherries. Rau cov ntshav qab zib, pomegranate txiv hmab txiv ntoo, pineapples, figs yog teeb meem. Txiv tsawb thiab qos yaj ywm qab zib yuav tsum raug tshem tawm ntawm kev noj haus. Kev txwv hnyav siv rau cov taum ntsuab.

Txoj kev noj zaub mov zoo

Yuav kom hom 2 mob ntshav qab zib noj zaub mov kom tswj tau qab zib, tshem tawm qhov hnyav dhau, thaum tsis ua rau kev noj qab haus huv, koj yuav tsum tswj cov ntsiab lus ntawm fiber ntau hauv cov khoom noj. Yog tias ua tau, txhawb kev noj zaub mov nrog cov khoom noj tshwj xeeb. Nyob rau hauv lub rhawv ntawm cov khw muag khoom, lawv tau nthuav tawm nyob rau hauv lub npe "Cellulose". Muaj ntau ntau yam sib txawv thiab hom ua los ntawm ntau yam khoom siv cog. Nws ntseeg tau tias kev noj zaub mov fiber ntau txo qis cov suab thaj hauv lub cev thiab ua kom yooj yim los tswj qhov ntsuas no. Ntawm cov khoom noj uas muaj fiber ntau, zaub thiab txiv hmab txiv ntoo nyiam tshwj xeeb. Muaj ntau cov fibers uas zoo rau txoj hnyuv muaj nyob hauv ntau hom cereals.

Nws yog ib qho tseem ceeb ua kom zaub mov txawv. Nrog zaub mov, tus neeg yuav tsum tau txais cov vitamins, kab kawm. Nrog rau qhov tsis muaj lawv, ntshav qab zib tuaj yeem ua rau hnyav dua vim muaj teeb meem kev noj qab haus huv. Nws raug nquahu kom noj plaub mus rau rau lub sijhawm ib hnub, txhuafeem yuav tsum me me. Yog tias ib tus neeg txhaj tshuaj insulin, nws yuav tsum suav cov khob cij ntawm cov khoom noj, tau txais kwv yees li cov carbohydrates los ntawm cov zaub mov txhua hnub.

Ntawm cov piv txwv: txog kev noj haus

Thaum sau cov khoom noj rau tus neeg mob ntshav qab zib hom 2, koj yuav tsum saib cov lus pom zoo ntawm kev noj zaub mov, pib nrog kev noj buckwheat thaum sawv ntxov. Rau pluas su, dos kua zaub yog npaj thiab pab nrog nqaij nyug stewed. Lub ntsiab zaub mov yog stewed zaub. Rau cov khoom noj txom ncauj yav tav su, txiv apples yog stewed, pab nrog ntuj tsev cheese. Rau noj hmo, lawv noj cov ntses hiav txwv nrog zaub. Yog hais tias ib tug neeg siv los noj cov kua zaub nrog croutons, nws raug nquahu kom siv cereal lossis bran ntau yam.

Lub tswv yim tseem ceeb ntawm kev noj zaub mov thiab zaub mov pom zoo rau cov neeg mob ntshav qab zib hom 2 yog qhov txwv tsawg. Nws raug nquahu kom noj zaub mov kom tus neeg tsis xav tias nws noj tag nrho raws li qee hom kev noj zaub mov. Tsuas yog nyob rau hauv txoj kev no nws yuav xis nyob, txaus siab saib xyuas nws cov khoom noj. Nws raug nquahu kom faib cov zaub mov kom tsis txhob muaj teeb meem. Koj tuaj yeem ua zaub mov txawv, tab sis ua tib zoo soj ntsuam daim ntawv qhia rau qhov muaj cov khoom txaus ntshai. Raws li zaub hauv ncoo thaum ua noj, nws yog qhov zoo dua los siv taum, asparagus.

Kev noj zaub mov txhua hnub: piv txwv

Raws li ib feem ntawm hom 2 ntshav qab zib noj, thaum sawv ntxov pib nrog barley porridge. Noj su, lawv ua osso buco los yog stew nqaij thiab zaub. Kua zaub zaub xam lav yog noj rau yav tav su noj txom ncauj, thiab ntses thiab zaub yog boiled rau yav tsaus ntuj.

Koj tuaj yeem sim pib hnub nrog millet boiled nrog taub dag. Rau noj hmo, lws suav kua zaub yog ua thiab siavtus kheej nqaij qaib sausages. Cov zaub tau txais kev pab ua ib qho khoom noj. Ib me ntsis ntuj tsev cheese thiab txiv hmab txiv ntoo tshiab thiab berries tau txais kev pab rau yav tav su noj txom ncauj, thiab squid rings nrog zaub yog stewed rau noj hmo. Lawv tau noj ntawm lub rooj ua ke nrog cov zaub tshiab thiab tshuaj ntsuab.

Piav hom 2 mob ntshav qab zib noj zaub mov muaj zog nrog cov vitamins. Txiv lws suav, cabbage muaj ascorbic acid. Cov zaub mov cog yog qhov chaw ntawm cov vitamins B, tocopherol thiab retinol. Kev ua haujlwm ntawm qhov kub thiab txias ua rau lub cim ntawm lycopene, ib qho tshuaj tiv thaiv antioxidant nrog cov txiaj ntsig zoo. Cov tshuaj no ntxiv dag zog rau lub plawv, txhim kho vascular system, thiab tiv thaiv malignant cell degeneration.