Yuav noj dab tsi nrog ntshav qab zib: ib daim ntawv teev cov zaub mov tso cai thiab cov ntawv qhia zaub mov

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

Cov neeg kuaj mob ntshav qab zib yuav tsum noj raws li qhov xav tau ntawm lawv tus kab mob. Cov neeg mob ntshav qab zib yuav tsum tau saib xyuas lawv cov ntshav qab zib tas li. Tsis tas li ntawd, kev coj cwj pwm tsis zoo rau tus kheej txoj kev noj qab haus huv tuaj yeem ua rau muaj qhov tsis txaus siab heev. Tias yog vim li cas ntau yam khoom raug txwv nruj rau lawv. Koj tuaj yeem paub seb yuav noj dab tsi nrog ntshav qab zib los ntawm koj tus kws kho mob.

mob ntshav qab zib hom 1 thiab 2

Tus kab mob no mob ntev. Yog vim li cas rau nws cov tsos yog tsis txaus ntawm cov tshuaj hormone insulin los ntawm txiav txiav. Yog li, cov piam thaj tsis zoo absorbed hauv lub cev thiab nkag mus rau hauv cov hlab ntsha. Hauv hom 1 mob ntshav qab zib mellitus, cov hlwb tsis tsim tawm tag nrho, thaum hom 2 muaj insulin, tab sis nws tsis txaus. Raws li txoj cai, thawj hom kev loj hlob thaum yau, thiab hom 2 mob ntshav qab zib yog suav tias yog kis tau, feem ntau tshwm sim tom qab hnub nyoog plaub caug.

Cov tsos mob ntawm ntshav qab zib yog cov tsos mob hauv qab no:

• Ntshai heev thiab tingling hauv ntiv tes.
• Tham sawv ntxov nqhis dej, uas qee zaum ua rau qaug dej qaug cawv.
• kho qhov txhab thiab txiav tsis zoo. Cov tawv nqaij qhuav, thiab yog cov pob ntxau tshwm, lawv tuaj yeem tshem tawm nyuaj heev.
• Kev pom kev pom kev pom zoo txo qis. Qee lub sij hawm, cov contours ntawm cov khoom sib koom ua ke thiab ua fuzzy.
• Mob ntshav qab zib yog tus yam ntxwv los ntawm kev poob phaus sai yam tsis muaj laj thawj tshwj xeeb. Txawm tias qhov tseeb tias qab los noj mov tsis txo qis, tab sis ntawm qhov tsis sib xws, nws nce me ntsis.

Koj tuaj yeem txiav txim siab cov tsos mob ntshav qab zib hauv tsev los ntawm kev tso zis. Lawv tig dawb thaum qhuav.

Dab tsi tuaj yeem noj tsis tau? Cov kab mob no suav nrog kev siv cov zaub mov txawv. Tus neeg mob yuav tsum kho nws txoj kev noj haus thoob plaws hauv nws lub neej. Rau nws, muaj ob yam khoom txwv tsis pub thiab tso cai. Piv txwv li, cov carbohydrates yooj yim yog cov tshuaj lom tiag tiag rau cov neeg mob ntshav qab zib, thaum cov carbohydrates yooj yim pom hauv cov zaub mov thiab cov khoom siv mis nyuj tuaj yeem noj yam tsis muaj kev txwv. Ntshav qab zib Hom 2 yog qhov tshwj xeeb. Nws txawv ntawm tus kab mob, raws li txoj cai, tsis muaj kev ywj pheej. Cov neeg mob feem ntau muaj kev cuam tshuam lipid metabolism, uas yog vim li cas lawv thiaj li txwv tsis pub muaj rog thiab kib.

Nrog ntshav qab zib hom 1, nws nyuaj heev kom tswj tau qhov hnyav. Cov neeg mob yuav tsum tsis tu ncua noj cov carbohydrates hauv ib qho nyiaj sib xws. Lawv tag nrho nyob ntawm insulin, uas tuaj rau lawv los ntawm sab nraud. Feem ntau lawv pheej poob phaus sai vim yog kev sib pauv khoom tshwj xeeb.

Cov khoom dab tsiPuas muaj ntshav qab zib?

taum yog qhov chaw ntawm cov protein thiab cov amino acids. Cov zaub mov no tau dhau los ua qhov tseem ceeb rau cov neeg mob ntshav qab zib, vim nws yog lub zog muab khoom noj. Yog tias tus neeg mob tsis kam lees cov piam thaj kiag li, ces nws lub cev yog depleted sai heev. Kev siv taum yuav tuaj yeem rov qab muaj zog sib npaug thiab saturate lub cev nrog cov proteins uas tsim nyog, vitamins thiab kab kawm. Tsis tas li ntawd, taum dawb muaj ntau yam khoom siv. Ntawm lawv, lysine, tryptophan, threonine, thiab lwm yam sawv tawm. Vim muaj cov vitamin B ntau txaus, kev ua haujlwm ntawm lub plab zom mov, nrog rau txiav txiav, txhim kho. Phosphorus thiab zinc txhim kho cov ntshav muaj pes tsawg leeg, thiab vitamin PP ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha.

Cov txiv hmab txiv ntoo twg noj nrog ntshav qab zib yog txwv lossis, hloov pauv, pom zoo?

Txiv Hmab Txiv Ntoo rau Ntshav Qab Zib

Qee cov txiv hmab txiv ntoo muaj fructose ntau dhau. Nws qhov kev txiav txim tsis muaj kev cuam tshuam zoo li cov piam thaj, tab sis, txawm li cas los xij, nws tsis pom zoo kom haus cov txiv hmab txiv ntoo hauv ntau qhov ntau.

Yuav noj dab tsi nrog ntshav qab zib? Piv txwv li, melon thiab watermelon yuav tsum tau nthuav tawm nyob rau hauv cov ntawv qhia zaub mov txhua hnub nyob rau hauv txwv kom muaj nuj nqis. Nyob rau tib lub sijhawm, txiv apples, txiv kab ntxwv, cherries thiab gooseberries tau noj ntau heev. Tsis tas li ntawd, blackberries (blackberries, blueberries thiab currants), nrog rau citrus txiv hmab txiv ntoo (txiv qaub thiab txiv kab ntxwv) yuav pab tau rau cov ntshav qab zib.

Nws yog ib qho tseem ceeb ua noj cov txiv hmab txiv ntoo qhuavtsis muaj qab zib ntxiv. Nws muaj ntau cov poov tshuaj, uas muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm tus txiav.

Cov txiv ntoo muaj polyunsaturated acids Omega 3 thiab 6, uas pab kho cov cell metabolism thiab kho lub cev. Tsis tas li ntawd, yuav luag tag nrho cov txiv ntoo paub tias muaj ntau cov vitamin E thiab A. Qhov kev sib xyaw ua ke no muaj txiaj ntsig zoo rau cov kab mob hauv plab hnyuv thiab txiav txiav. Raws li koj paub, hom 2 mob ntshav qab zib feem ntau tshwm sim los ntawm cov kab mob ntawm cov txiav. Txhawm rau txhim kho lub cev no thiab rov ua haujlwm nws txoj haujlwm yog ib txoj haujlwm tseem ceeb hauv kev kho mob ntshav qab zib. Tus neeg mob ntshav qab zib puas tuaj yeem noj zib ntab?

Txawm tias muaj cov piam thaj txaus, zib ntab, txawm li cas los xij, tsis ua mob rau cov neeg mob ntshav qab zib. Nyob rau hauv moderation, nws yog ib qho tseem ceeb, raws li nws yog ib tug natural qhov chaw ntawm yuav luag tag nrho cov microelements thiab vitamins paub niaj hnub no. Tsis tas li ntawd, nws muaj peev xwm hloov cov suab thaj nrog cov khoom no yog tias nws nyuaj rau muab cov khoom qab zib. Nyob rau hauv lub neej yav tom ntej, nws raug nquahu kom cov neeg mob tso tseg txhua yam khoom noj qab zib, suav nrog cov txiv hmab txiv ntoo uas muaj fructose ntau dhau. Cov neeg mob ntshav qab zib tuaj yeem tau txais cov piam thaj los ntawm cereals, legumes, qhob cij.

Nqaij thiab zaub

Yuav noj dab tsi nrog nqaij los ntawm ntshav qab zib? Nqaij qaib thiab nqaij nyuj yog suav tias yog qhov kev xaiv zoo tshaj plaws rau cov ntshav qab zib. Lawv muaj cov protein, uas yog tsim nyog los ntxiv dag zog rau lub cev, thiab kuj zoo kawg nkaus saturate lub cev thiab muab lub zog. Nws yog ib qho tseem ceeb uas yuav tsum xav txog tias rog thiab tawv nqaij yuav tsumtshem tawm tam sim ua ntej ua noj. Tsiaj cov rog tau poob siab heev rau cov ntshav qab zib. Tsis tas li ntawd, cov khoom tsim kev puas tsuaj tau txais thaum lub neej ntawm cov noog nyob hauv cov nqaij qaib.

Ntawm zaub, zucchini, radishes, zaub qhwv thiab dib yog qhov tseem ceeb tshaj plaws. Hauv ib lo lus, cov khoom noj uas muaj tsawg kawg nkaus calories. Ua raws li beets, carrots thiab qos yaj ywm. Tag nrho cov zaub tau pom zoo kom ci los yog noj nyoos.

Ntaus

Cov neeg mob ntshav qab zib puas noj cov khoom noj siv mis? Txawm hais tias muaj txiaj ntsig zoo, nws yog qhov tsis xav kom haus ntau tshaj ob khob ntawm kefir lossis fermented ci mis ib hnub. Thiab koj yuav tsum tau ceev faj tsis txhob yuav yogurts nrog qab zib los yog nrog ntau ntau flavors thiab tsw enhancers. Yuav ua li cas yog mis nyuj? Nyob ntawm tus neeg mob tus mob, tag nrho cov mis nyuj yuav raug txwv rau nws. Nws raug nquahu kom tus neeg mob tham nrog lawv tus kws kho mob txog kev noj zaub mov. Tshwj xeeb tshaj yog pab tau yog cov tsev cheese uas tsis muaj rog - ib tug neeg muag khoom ntawm calcium thiab phosphorus. Nws muaj cov kua mis muaj txiaj ntsig zoo, uas yuav muab lub zog rau tus neeg mob thiab txhim kho nws txoj kev noj qab haus huv. Koj tuaj yeem haus cov tsev cheese hauv ib hnub tsis pub tshaj ob puas lossis peb puas grams.

Yuav noj dab tsi nrog ntshav qab zib los ntawm cereal? Cov kws kho mob pom zoo kom cov neeg mob ntshav qab zib noj buckwheat porridge. Nws muaj qhov tsawg tshaj plaws ntawm carbohydrates piv rau lwm yam khoom zoo sib xws. Buckwheat tswj cov qib qabzib hauv cov neeg mob cov ntshav ntawm ib qib tshwj xeeb, tiv thaiv kev dhia sai. Tsuas yogTsis tas li ntawd, oatmeal thiab pearl barley tuaj yeem raug ntaus nqi rau cov zaub mov noj qab haus huv. Porridge raug pom zoo kom muab tso rau hauv cov zaub mov tsawg kawg peb zaug hauv ib lub lis piam. Ib feem yuav tsum tsis txhob loj dhau. Oatmeal tuaj yeem ua rau yav tsaus ntuj, thiab noj thaum sawv ntxov nrog rau cov kua txiv hmab txiv ntoo lossis txiv ntoo. Cov zaub mov no yooj yim heev rau zom thiab ua kom lub cev saturates.

Khoom noj tsis xav tau

Dab tsi tuaj yeem noj tau thiab noj tsis tau nrog ntshav qab zib? Ua ntej ntawm tag nrho cov, tom kawg suav nrog txhua yam khoom noj uas tau dhau los ntawm kev ua tiav tob. Nws, raws li txoj cai, tsis muaj feem ntau ntawm cov as-ham, thiab thaum lub sij hawm ua noj ua haus, cov khoom noj no tau txais ntau yam tsis tsim nyog, uas feem ntau tsuas yog ua phem rau kev noj qab haus huv. Piv txwv li, oatmeal yog ib qhov chaw ntawm polyunsaturated acids, fiber ntau thiab yuav luag tag nrho cov vitamins B, tsis muaj uas nws yog ib qho nyuaj rau xav txog ib tug noj qab nyob zoo digestive system. Nyob rau tib lub sijhawm, instant oatmeal muaj ntau cov hmoov txhuv nplej siab thiab fiber ntau tsawg. Tsis tas li ntawd, thaum lub sij hawm ua, cereals tau poob feem ntau ntawm lawv cov as-ham.

Glycemic Index Y

Rau cov ntshav qab zib, qhov ntsuas glycemic ntawm cov khoom noj yog qhov tseem ceeb tshwj xeeb. Nws yog ib qho kev ntsuas ntawm lub peev xwm ntawm cov khoom noj uas cuam tshuam rau tus neeg mob cov ntshav qab zib. Ntawd yog, muaj cov khoom noj uas tuaj yeem ua rau muaj suab thaj ntau ntxiv thiab ua kom nws smoother. Yuav luag txhua yam khoom noj uas noj ntshav qab zib tuaj yeem muab faib ua peb pawg:

• Cov khoom noj uas muaj glycemic siab, uastshaj xya caum units.
• Qib nruab nrab feem ntau yog li ntawm plaub caug mus rau xya caum units.
• Tus qhab nia qis yuav tsum tsis pub tshaj plaub caug.

Cov zaub mov twg koj tuaj yeem noj nrog ntshav qab zib? Cov pab pawg kawg suav nrog pob kws porridge, txiv kab ntxwv thiab kua txiv apple, figs, khoom noj siv mis. Tsis txhob hnov qab walnuts, txiv laum huab xeeb, txiv lws suav, zaub qhwv, apricot dos thiab txiv hmab txiv ntoo.

Yuav noj dab tsi los ntshav qab zib? Cov khoom noj uas muaj glycemic siab muaj xws li nplej porridge, taub dag, taub dag, chips, qhob cij dawb, qos yaj ywm, zib ntab, thiab ncuav qab zib. Qhov txaus ntshai tshaj plaws yog hnub, ncuav qab zib, txiv hmab txiv ntoo kaus poom, nrog rau npias thiab lwm yam dej cawv.

Cov khoom noj uas tuaj yeem noj hauv nruab nrab: mov, pineapple, pies, semolina, bananas, chocolate, zaub kaus poom, khob cij dub thiab turnips. Koj tuaj yeem qee zaum noj marmalade, pob kws boiled thiab haus cov txiv hmab txiv ntoo sodas.

Ob lub lis piam zaub mov

Cov kws noj zaub mov tau tsim cov ntawv qhia zaub mov ntawm yam uas yuav noj nrog ntshav qab zib hom 2, kav ntev li kaum plaub hnub. Ua ntej tshaj plaws, koj yuav tsum tsis suav tag nrho cov khoom qab zib, uas suav nrog cov khoom qab zib, ice cream, ncuav qab zib thiab lwm yam khoom qab zib. Nws tsis pom zoo kom haus cov kua txiv hmab txiv ntoo qab zib, nrog rau cov khoom lag luam muv (paj ntoos thiab zib ntab).

Cov zaub mov twg pom zoo rau cov neeg mob ntshav qab zib? Ua ntej tshaj plaws, kev saib xyuas tshwj xeeb yuav tsum tau them rau cov zaub nyoos tshiab, nqaij nruab deg, nqaij qaib thiab nqaij nyuj, thiabthiab cov khoom siv mis nyuj, zaub roj, oatmeal thiab buckwheat porridge. Raws li cov npe no, kwv yees cov ntawv qhia zaub mov tau muab tso ua ke.

Thaum thawj hnub ntawm kev noj zaub mov, noj oatmeal boiled hauv dej. Raws li khoom noj qab zib, koj tuaj yeem siv tsev cheese nrog qaub cream. Ua kom tiav pluas tshais nrog tshuaj yej dub lossis kas fes. Tom qab ob teev, koj tuaj yeem haus ib khob kua txiv hmab txiv ntoo nrog unsweetened biscuits. Rau pluas su, noj zaub zaub tshiab hnav khaub ncaws nrog txiv roj roj thiab kua txiv qaub. Cov zaub mov tseem ceeb yog ntses stewed hauv dej me ntsis thiab mov. Tom qab ob teev, koj tuaj yeem noj txiv hmab txiv ntoo.

Rau noj hmo, nws pom zoo kom ua noj durum vermicelli nrog nqaij nyug boiled los yog maj mam stewed hauv roj thiab dej. Thiab tseem txhawm rau txhim kho txoj kev zom zaub mov, koj tuaj yeem ua noj vinaigrette. Cov zaub mov zoo tshaj plaws no yog qhov tseem ceeb heev rau cov ntshav qab zib mellitus, vim nws normalizes cov txheej txheem zom zaub mov thiab tsis tsim cov khoom ntawm daim siab thiab txiav. Cov neeg mob ntshav qab zib tau qhia kom noj li peb caug lossis plaub caug feeb ua ntej yuav mus pw. Nws tuaj yeem yog ib khob ntawm yogurt nrog ncuav qab zib los yog noj buckwheat porridge, uas muaj ob peb calories, tab sis ntau cov hlau.

Hnub Tuesday rau pluas tshais koj tuaj yeem noj zaub cutlets, ob teev tom qab haus dej yogurt lossis kefir nrog cov ncuav qab zib tsis qab. Rau pluas su, nws tseem pom zoo kom npaj zaub xam lav ntawm cov zaub tshiab. Raws li cov khoom xyaw, koj tuaj yeem siv cucumbers, txiv lws suav, zaub qhwv tshiab, daikon radish, lettuce, spinach, tswb thiab kub peppers, dos, thiab hais txog. Tsis tas li ntawd, nws raug nquahu kom ua noj lean borscht nrog taum. Ua nws hauv ob teevtxiv hmab txiv ntoo phaj.

Ntau zaus, cov neeg mob xav tau cov txiv hmab txiv ntoo twg tuaj yeem noj ntshav qab zib? Cov no yog, ua ntej ntawm tag nrho cov, txiv apples, txiv duaj, pears, plums thiab lwm yam txiv hmab txiv ntoo raws caij nyoog. Rau noj hmo, koj tuaj yeem noj mov porridge nrog boiled los yog stewed nqaij, thiab ua ntej mus pw, haus kefir nrog croutons.

Rau pluas tshais rau hnub Wednesday, lawv ua cov qe qe thiab ua rau cov qos yaj ywm. Qhov thib ob noj tshais muaj tag nrho cov txiv hmab txiv ntoo tshiab. Rau noj hmo, koj tuaj yeem ua noj lws suav kua zaub, nrog rau zaub stew. Thaum tav su lawv siv kua txiv hmab txiv ntoo nrog ncuav qab zib. Rau noj hmo, nws raug nquahu kom ua zaub xam lav zaub qhwv thiab ua noj ib qho me me ntawm nqaij qaib nqaij. Nws haus mis nrog oatmeal ua ntej yuav mus pw.

Hnub Thursday, cov zaub mov tuaj yeem hloov pauv nrog cheesecakes lossis pancakes nrog tsev cheese, kua zaub, eggplant stew nrog nqaij, thiab kua zaub vermicelli. Nyob rau yav tav su, nws raug nquahu kom noj ib khob ntawm berries, thiab noj hmo - vinaigrette los yog cabbage yob. Ua ntej yuav mus pw, koj tuaj yeem siv kefir lossis mis nyuj nrog rau cov ncuav qab zib uas tsis muaj qab zib.

Hnub Friday, pluas tshais yog porridge ua los ntawm buckwheat, oatmeal lossis millet. Rau cov khoom noj qab zib, siv tsev cheese uas tsis muaj rog nrog raisins. Rau noj tshais thib ob, koj tuaj yeem noj yogurt yam tsis muaj suab thaj, noj su - borscht nrog taum thiab zaub stew. Tom qab ob teev, cov txiv hmab txiv ntoo tshiab los yog ci yog noj. Cov txiv hmab txiv ntoo twg noj nrog ntshav qab zib? Qhov kev xaiv zoo tshaj plaws yuav yog citrus txiv hmab txiv ntoo, cherries thiab txiv apples. Noj hmo muaj ntses thiab zaub xam lav tshiab. Ua ntej yuav mus pw, koj tuaj yeem haus yogurt. Yog tias tsis txaus, ces lawv kuj noj ib feem me me ntawm cov porridge.

Hnub Saturday lawv noj cov qe thiab cheese dua, thiab ob teev tom qab ntawd lawv haus cov kua mis qaubkhoom. Rau pluas su, nws raug nquahu kom ua noj spinach zaub xam lav, nqaij nyug stew nrog zaub thiab s altwort. Ob teev tom qab, raws li ib txwm, lawv noj txiv hmab txiv ntoo lossis berries. Rau noj hmo, nws raug nquahu kom ua chav cutlets, uas yuav muaj nqaij nrog grated boiled taum. Hnub no kuj xaus nrog cov khoom fermented mis nrog ncuav qab zib.

Hnub Sunday koj tuaj yeem noj barley porridge, thiab ob teev tom qab noj ib khob ntawm cov taum ntsuab, uas kuj yog cov khoom noj uas cov neeg mob ntshav qab zib noj. Rau pluas su, buckwheat porridge nrog chav cutlets yog pom zoo, nrog rau noodle kua zaub. Rau noj hmo, koj tuaj yeem ua noj beetroot zaub xam lav thiab ua noj ntses. Xaus hnub nrog yogurt los yog fermented ci mis nyuj. Yog tias ib tug neeg xav tias tshaib plab thaum hnub kawg, koj tuaj yeem noj ncuav qab zib, muesli lossis txiv hmab txiv ntoo. Qhov kev xaiv kawg yuav yog qhov nyiam tshaj plaws, txij li tus naj npawb ntawm calories yuav tsum raug faib raws li hauv qab no: thawj ib nrab hnub, txog xya caum feem pua, thiab thib ob - peb caug.

Lub lim tiam tom ntej yog xyaum zoo ib yam li yav dhau los. Tom qab ob lub lis piam, koj tuaj yeem rov qab mus rau koj li kev noj haus ib txwm muaj. Cov ntawv qhia zaub mov tuaj yeem hloov kho me ntsis thiab rov kho dua. Piv txwv li, dab tsi pom zoo kom noj rau hnub Monday tuaj yeem noj rau hnub Wednesday. Yog li, los ntawm kev nkag siab txog dab tsi noj nrog ntshav qab zib, txawm tias muaj kab mob nyuaj tuaj yeem tswj tau.

Nws yuav tsum nco ntsoov tias muaj ntau yam kab mob kho qhov kev coj ua ntawm lub neej. Ntshav qab zib yog tsis muaj kev zam. Tab sis nws tsis tuaj yeem hu ua kab lus ib yam. Kev noj zaub mov kom raug yog qhov tseem ceebnoj qab nyob zoo thiab noj qab nyob zoo.