Cov khob cij rau cov ntshav qab zib

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

Muaj pes tsawg tus neeg ua raws li kev noj zaub mov kom raug thiab tswj kom muaj qhov sib npaug ntawm cov protein, rog, carbohydrates? Tsis ntau. Tab sis ntawm no muaj cov uas raug yuam ua qhov no vim qee qhov xwm txheej. Piv txwv li, cov neeg muaj mob, ntshav qab zib, tsuas yog yuav tsum tau saib xyuas lawv cov zaub mov, tshwj xeeb tshaj yog cov carbohydrates uas lawv noj. Yog tias koj khaws suav cov carbohydrates hauv koj lub siab, ces qhov no yog txoj haujlwm nyuaj heev rau tus neeg uas tsis tau ua qhov no ua ntej. Tab sis muaj ib txwm ib txoj kev tawm, yog li ntawd rau cov neeg zoo tib yam lawv tuaj nrog ib tug generalized analogue - khob cij units. Lawv tso cai rau ib tug neeg kom yooj yim dua thiab tsis yooj yim suav cov carbohydrates. Kab lus no yuav muab cov ncauj lus kom ntxaws txog qhov ntsuas tsis yog qhov ntsuas.

Cov khob cij rau ntshav qab zib: txhais

Qhov chaw yug ntawm chav ntsuas no yog lub teb chaws Yelemees. Tom qab ntawd txoj kev no tau kov yeej tag nrho lub ntiaj teb vim nws txoj kev yooj yim. German nutritionists tshaj nws zooua haujlwm hnyav.

Cov khob cij (XE) yog kev ntsuas tawm ntawm kev noj cov carbohydrates uas muaj nyob hauv qee yam khoom. Niaj hnub no, cov chav no tau siv nyob txhua qhov chaw, tsis yog rau cov neeg mob nkaus xwb, tab sis kuj rau cov neeg uas ua lub neej nquag thiab saib xyuas lawv cov khoom noj. Tsim kom muaj ib daim duab zoo ua ntej ntawm tag nrho pib nrog suav BJU thiab calories.

Yog li no lub khob cij nthuav dav sib npaug li cas? Tus lej lees paub feem ntau yog kaum ob grams carbohydrates. Tus lej no tau raug xaiv kom txog li ib thiab ib nrab ntawm cov tshuaj insulin tau siv rau kev sib xyaw ntawm XE.

Muaj tseeb tus nyeem ntawv zoo ntawm tsab xov xwm no yuav xav tias: "Vim li cas qhov kev xaiv poob rau ntawm khob cij, thiab, piv txwv li, tsis yog nqaij los yog mis nyuj?" Nug koj tus kheej cov lus nug, yam khoom twg feem ntau nyob ntawm lub rooj ntawm tus neeg zoo tib yam? Tau kawg, qhob cij. Nyob rau hauv yuav luag txhua tsev neeg, nws yog tas li nyob rau hauv kev. Yog li ntawd, kev xaiv ntawm XE yog suav tias yog ntau dua universal. Lub hauv paus tau noj ib daim ntawm qhob cij hnyav 25 grams, uas tsuas yog muaj 12 grams carbohydrates. Yog lawm, thiab lub khob cij nws tus kheej muaj ntau tshaj plaws ntawm lawv, tsis suav cov khoom qab zib thiab muffins.

suav khob cij rau hom 2 thiab hom 1 mob ntshav qab zib

Rau cov ntshav qab zib, suav tag nrho cov carbohydrates txhua hnub uas nws tau noj tsuas yog tsim nyog. Ntxiv mus, lawv yuav tsum tau muab faib ua tusyees kom tsis txhob muaj qhov tshwm sim txaus ntshai. Carbohydrates yog ib qho tseem ceeb rau lub cev ntawm tus neeg no nyob rau hauv thawj qhov chaw, raws li lawv tau yooj yim absorbed, ua rau ib tug ntse nce nyob rau hauv cov ntshav qabzib thiab insulin teb. Txij li thaum cov neeg zoo li no lub cev ua haujlwm tsis zoo rau kev tso tawm insulin,ces nyob rau hauv lawv cov ntaub ntawv, ib tug nce nyob rau hauv concentration ntawm qabzib tuaj yeem tshaj qhov tseem ceeb ntawm tus nqi thiab ua rau tuag. Thiab nws tsis muaj teeb meem dab tsi hom ntshav qab zib tus neeg muaj, thawj lossis thib ob.

Txhawm rau tswj lawv txoj kev noj qab haus huv, uas yog tswj hwm qib qab zib hauv cov ntshav, cov neeg mob ntshav qab zib siv cov khoom muaj cov tshuaj insulin thiab tshuaj uas yuav txo qis cov piam thaj hauv cov ntshav. Kev noj tshuaj rau txhua tus neeg raug xaiv ib tus zuj zus, nyob ntawm seb cov carbohydrates tau noj, vim tias tsis paub txog tus nqi no nws tsis tuaj yeem ua kom raug txo qis cov suab thaj. Kev ua tsis tau raws li cov cai yooj yim no tuaj yeem ua rau tus neeg yuav raug kev puas tsuaj loj heev ntawm kev noj qab haus huv, vim tias muaj kev pheej hmoo siab nkag mus rau lub xeev hypoglycemic.

Nws yog ib qho tsim nyog yuav tsum muaj cov ntaub ntawv hais txog pes tsawg lub khob cij nyob rau hauv cov khoom kom thiaj li tsim tau ib txoj kev npaj khoom noj khoom haus uas yuav tsum muaj cov carbohydrates. Tau kawg, tus lej rau txhua yam khoom sib txawv.

Hnub no, txoj hauv kev los xam seb muaj pes tsawg lub khob cij muaj nyob rau hauv cov khoom tau yooj yim mus rau qib siab tshaj plaws kom tsis txhob tying ib tus neeg nrog lub rooj. Muaj cov tshuab xam zauv online tshwj xeeb rau cov ntshav qab zib. Lawv yooj yim heev uas txawm tias menyuam yaus tuaj yeem nkag siab lawv. Tsis tas li ntawd, lawv coj mus rau hauv tus account tus yam ntxwv ntawm txhua tus neeg, suav nrog qhov siab, thiab qhov hnyav, thiab hnub nyoog, thiab poj niam txiv neej, thiab txawm tias kev ua haujlwm niaj hnub thiab hom haujlwm uas tus neeg no ua txhua hnub. Qhov no yog ib qho tseem ceeb heev vim hais tias lub cev ua sithiab nyob ntawm tus naj npawb ntawm carbohydrates xav tau. Rau cov neeg nyob rau hauv sedentary ua lub neej sedentary los yog recumbent, tus nqi ntawm XE yuav tsum tsis txhob ntau tshaj 15. Rau cov neeg uas tsis tu ncua ua si kis las, muaj kev cob qhia nyuaj los yog ua hauj lwm nyuaj, cov khob cij ntau ntxiv 2 zaug. Rau cov neeg ua haujlwm nrog qhov nruab nrab ua haujlwm, tus nqi yog 25.

Qhov tseeb tseem ceeb! Ib qho XE ua rau cov ntshav qab zib nce ntxiv los ntawm qhov siab ntawm ib thiab ib nrab mmol ib liter. Cov ntaub ntawv no yuav pab kom suav cov koob tshuaj insulin kom raug rau cov carbohydrates noj.

Table data

Raws li tau hais los saum toj no, ntxiv rau tag nrho cov nyiaj XE, tus nqi noj ib zaug kuj tseem ceeb. Vim tias kev tsim cov tshuaj insulin hauv txhua tus neeg yog tus kheej, lub cev tsuas yog tsis tuaj yeem cuam tshuam txhua yam. Yog tias peb noj tag nrho cov zaub mov sib npaug rau rau raws li cov lus pom zoo, peb tuaj yeem soj ntsuam qhov kwv yees li hauv qab no faib cov khob cij hauv ntshav qab zib los ntawm pluas noj:

• Breakfast: 4.
• Lunch: 2.
• Lunch: 6-7.
• Khoom noj txom ncauj: 2.
• noj hmo: tsis tshaj 4. Hmo tsaus ntuj: tsawg dua 2.

Yog, raws li cov lus hais saum toj no, ntawm ib pluas noj koj tuaj yeem noj tsis pub tshaj 7 khob khob rau ntshav qab zib. Tsis tas li ntawd, ntau tshaj li ib nrab ntawm cov carbohydrates tau txais yuav tsum nyob rau hauv thawj ib nrab ntawm lub hnub, txij li thaum tsim tag nrho cov enzymes thiab digestibility ntawm tag nrho cov khoom yog siab tshaj nyob rau hauv lub sij hawm ntawm lub sij hawm no. Lub sijhawm so nws yog qhov zoo dua los muab kev nyiam rau cov zaub mov muaj protein. Hauv qab no yuav qhia tus nqi ntawm cov khoom siv mis nyuj uas muaj ib qhoHE:

• 250ml mis los yog ib khob;
• 250 ml ntawm kefir lossis ib khob;
• 250ml yogurt lossis ib khob;
• 400 grams ntawm tsev cheese tsis muaj rog.

Cov khoom noj mis nyuj yog qhov tseem ceeb tshwj xeeb hauv kev noj zaub mov ntawm cov neeg mob ntshav qab zib, thiab qhov tseeb hauv kev noj zaub mov, vim tias lawv muaj cov protein zoo thiab tsawg kawg ntawm cov carbohydrates. Cov khoom noj mis nyuj kuj yog ib lub tsev khaws khoom ntawm calcium, vitamin B2, thiab vitamin A. Cov mis nyuj los yog cov rog tsawg yog qhov zoo tshaj plaws, vim cov no yog cov calories ntxiv. Yog tias vim li cas koj tsis nyiam cov khoom lag luam no, koj tuaj yeem faib lawv nrog cov txiv hmab txiv ntoo lossis cov txiv hmab txiv ntoo, vim li ntawd koj yuav tau txais cov kua mis zoo nrog cov lus qhia ntawm cov txiv hmab txiv ntoo.

Cheese tsis tau teev nyob rau hauv lub rooj rau kev suav cov khob cij rau cov ntshav qab zib mellitus, vim nws tau noj hauv nws daim ntawv ntshiab thiab suav cov carbohydrates hauv nws tsis muaj txiaj ntsig, vim 100 grams cheese muaj cov carbohydrates tsawg.

khoom noj khoom haus

Nws kuj tseem ceeb sib npaug kom paub tias muaj ntshav qab zib ntau npaum li cas rau ib lub khob cij. Hauv qab no yuav qhia, los ntawm kev sib piv nrog cov khoom noj siv mis, qhov loj ntawm cov khoom bakery ib XE:

• nees nkaum grams ntawm qhob cij dawb;
• nees nkaum tsib grams rye qhob cij;
• kaum tsib grams cracker;
• kaum tsib grams crackers;
• kaum tsib grams breadcrumbs.

Ntau tus neeg nyeem nyeem tau pom tias cov saum toj no tsis piav qhia txog XE hauv cov khoom nqaij thiab ntses. Cov lus teb yog yooj yim: nws tsis tsim nyog. Nqaij thiab ntses yog cov khoom noj muaj protein ntaucarbohydrates nyob rau hauv uas nws yog heev tsawg, thiab nyob rau hauv ib co nws yog kiag li tsis muaj. Cov lus xaus yooj yim ua raws li los ntawm qhov no: nws yog qhov zoo dua los ua tib zoo mloog cov zaub mov uas muaj cov carbohydrates ntau, ntawm kev siv uas lub neej ntawm cov neeg mob ntshav qab zib nyob ntawm. Kev saib xyuas tshwj xeeb yuav tsum tau them rau cov ncuav qab zib, yob, khoom qab zib, qab zib, jam thiab cov khoom zoo sib xws.

Nyiaj hauv cereals

Rau cov neeg mob ntshav qab zib, cov nplej yog cov khoom lag luam tshwj xeeb. Nws tuaj yeem suav cov khob cij hauv cov khoom zoo li no, tsis hais txog txoj kev npaj. Thiab qhov sib xws ntawm cereals xyaum tsis cuam tshuam cov ntsiab lus ntawm carbohydrates hauv lawv. Qhov ntsuas no yog qhov txaus siab rau tus neeg tsuas yog thaum nqus cov carbohydrates tau txais thaum lub sijhawm zom zaub mov tseem ceeb. Yog hais tias ib tug neeg nyob rau hauv lub xeev ntawm hypoglycemia, ces nws tsuas yog yuav tsum noj kua porridge. Yog hais tias muaj kev nce siab ntawm cov piam thaj hauv cov ntshav, qhov kev xaiv yuav tsum poob rau ntawm qhov crumbly version. Hauv qab no yog cov ntaub ntawv ntawm tus nqi ntawm cov khoom ib chav tsev mov rau ob hom 2 thiab hom 1 diabetics:

• tablespoon buckwheat;
• ib puas grams boiled pob kws;
• 60 grams pob kws kaus poom;
• kaum tsib grams pob kws flakes;
• 15 grams ntawm oatmeal;
• 15 grams barley;
• 15 grams ntawm millet;
• 15 grams mov;
• 15 grams hmoov.

Txhua cov duab qhia yog rau kev suav cov khoom qhuav. Yog hais tias cov khoom yog boiled, ces qhov loj ntawm cov khoom ib XE yuav tsum tau muab ob npaug rau.

qos yaj ywm boiled loj txog xya caumgrams muaj ib lub khob cij. mashed qos yaj ywm yog raws nraim tib yam nrog me ntsis yuam kev. Tab sis cov qos yaj ywm kib muaj ntau li 2 units rau tib yam khoom.

Hauv seem no, peb yuav tham txog ntau yam khoom lag luam nrog pob txha thiab tev rau ib qho XE. Yog li, qhov hnyav ntawm cov khoom yuav yog raws li hauv qab no:

• 110 grams ntawm apricots;
• 140 grams ntawm quince;
• 140 grams ntawm pineapple rings;
• 150 grams txiv kab ntxwv;
• 270 grams txiv kab ntxwv hlais;
• 70 grams txiv tsawb;
• 70 grams txiv maj phaub;
• 90 grams ntawm cherries;
• 170 grams pomegranate;
• 90g pear;
• 160 grams ntawm raspberries;
• 120 grams txiv duaj;
• 90 grams ntawm plums;
• 70 grams ntawm persimmon;
• 90 grams ntawm txiv apples.

Nqe lus no piav qhia ntau dua, vim tias cov carbohydrates hauv cov khoom no tsis siab dhau. Tab sis suav yuav tsum tsis txhob tsis quav ntsej, yog tias koj noj ib kilogram ntawm txiv apples ib zaug, ces lub cev yuav tsis ua tsaug rau qhov no.

Tam sim no los tham txog cov kua txiv hmab txiv ntoo. Ib nrab ib khob ntawm cov kua txiv hmab txiv ntoo tshiab, uas tsuas muaj nws cov suab thaj xwb, muaj li kaum grams carbohydrates, uas yog, tsawg dua 1 XE. Yog li, tom qab haus ib khob, lub cev tau txais ob khob cij. Yog li ntawd, nws yog qhov zoo dua los noj txiv hmab txiv ntoo thiab berries lawv tus kheej dua li kua txiv hmab txiv ntoo. Feem ntau, cov kua txiv hmab txiv ntoo, tshwj xeeb tshaj yog cov khw muag khoom, yog cov sib xyaw ua ke nrog cov ntsiab lus qab zib siab. Yog tias koj tseem xav tau cov kua txiv hmab txiv ntoo, ces qhov kev xaiv zoo tshaj plaws yuav yog carrots, beet lossis dib kua txiv, zaub qhwv thiab lwm yam zaub. Ntawd yog, cov kua txiv hmab txiv ntoo yog qhov kev xaiv zoo tshaj plaws. Kom tau txais kev zoo siabsau ntawv, koj tuaj yeem ntxiv kua txiv hmab txiv ntoo me me.

Nws tsim nyog nco ntsoov tias carrots thiab beets muaj cov suab thaj me me, uas yog, lawv yog cov zaub qab zib. Noj lawv yog vim muaj cov ntsiab lus ntawm kev noj haus fiber ntau.

Berry yooj yim dua suav tsis nyob hauv chav, tab sis hauv tsom iav. Muaj li ntawm ob puas grams ntawm berries nyob rau hauv ib khob, uas yog hais txog ib thiab ib nrab mus rau ob khob cij.

Cov yam ntxwv saj ntawm berries tsis cuam tshuam qhov tseeb tias lawv muaj pes tsawg carbohydrates. Yog li ntawd, tsis txhob xav tias koj tuaj yeem noj cov txiv hmab txiv ntoo qaub ntau dua li cov qab zib, lossis ua lwm yam.

Ob puas grams carrots muaj ib XE. Tsis tas li ntawd, ib lub khob cij muaj txog ib puas thiab tsib caug grams ntawm beets, ib puas grams ntawm peas, 50 grams taum thiab txog 80 grams ntawm txiv ntseej.

Cov neeg mob ntshav qab zib tau raug ntxias mus rau qhov txwv tsis pub cov txiv ntoo. Lawv raug txwv mus tas li. Lawv nkag siab tias lawv tsis tuaj yeem muaj cov khoom qab zib thiab xav tau kev tswj xyuas tas li. Tab sis koj tuaj yeem tswj tau txhua yam khoom. Yog li, kev paub txog cov khob cij rau hom 2 thiab hom 1 mob ntshav qab zib yuav tso cai rau ntau tus neeg mob txaus siab rau lawv tus kheej nrog lawv cov kev kho mob nyiam. Piv txwv li, ib lub ncuav qab zib los yog nplawm nplaum.

Rau 100 grams ice cream, ob chav khob cij raug xam. Thaum xaiv cov khoom qab zib no, cov ntshav qab zib yuav tsum tau coj mus rau hauv tus account nws muaj pes tsawg leeg. Popsicles muaj suab thaj ntau dua vim muaj cov kua txiv hmab txiv ntoo, uas txhais tau hais tias cov khoom qab zib no yuav txaus ntshai dua li cov ice cream. Creamy ice cream yog ntau caloric, tab sis muaj tsawgcarbohydrates, thiab lawv tau absorbed ntau qeeb dua li cov txiv hmab txiv ntoo. Qhov no txhais tau tias yuav tsis muaj qhov dhia hauv ntshav qab zib.

khoom qab zib

Forbidden fruit yog qab zib, yog li koj yuav tsum txiav txim siab npaum li cas. Hauv qab no yog cov khoom qab zib thiab qab zib uas muaj nyob hauv ib chav tsev mov ci:

• 12 grams qab zib=12 grams carbohydrates=1 XE;
• 12 grams qab zib=12 grams qab zib=1 XE.

Ib chav tsev mov muaj nyob rau hauv 20 grams ntawm chocolate tsaus, 15 grams zib mu los yog jam. Nees nkaum grams ntawm qhuav apricots muaj tib tus nqi. Tib yam rau hnub, prunes, raisins.

Thiab tam sim no rau haus. Hauv qab no yog tus naj npawb ntawm cov dej haus ib 1 XE:

• ib khob kvass;
• ib nrab khob dej qab zib;
• ob thiab ib nrab khob kua zaub;
• ib nrab khob kua txiv hmab txiv ntoo.

About cawv

Nws tsim nyog hais tam sim ntawd tias haus cawv ua rau muaj kev phom sij rau koj txoj kev noj qab haus huv thiab poob siab rau cov neeg mob ntshav qab zib. Txawm li cas los xij, yog tias qhov kev xav ntawm cawv muaj zog tshaj qhov kev ntshaw rau lub neej ib txwm muaj, ces nws tseem yuav tsum tau xaiv cov dej qab zib nrog cov carbohydrates tsawg, thiab suav cov khob cij rau lawv. Tau kawg, feem pua ntawm cawv kuj cuam tshuam qhov no, yog li nws yog qhov zoo dua los xaiv cov dej qab zib tsawg. Nws yog ib qho tseem ceeb heev uas yuav tsum paub ntau npaum li cas qab zib siv hauv ib qho dej haus. Champagne thiab txhua yam cawv tsis pom zoo, vim tias muaj li 5% qab zib. Qhov no yog tus nqi loj heev rau cov khoom zoo sib xws.

Qhov kev xaiv zoo tshaj plaws yog rooj caw, qhuav lossis ib nrab qhuav. Nws yog txaus kom haus ib nrab khob xwb thiaj li tsis pub tshaj qhov nyiaj pub dawb txhua hnub. Npias yog nruj me ntsis txwv tsis pub, raws li muaj ib tug loj npaum li cas ntawm m altose. Thaum digested, nws tso cov piam thaj ntau ntau rau hauv cov hlab ntsha, ua rau lub cev mus rau hyperglycemia. Thiab ces tsis deb ntawm lub coma.

Control, tswj thiab tswj ntau dua. Yog tias koj tsis nruj me ntsis rau cov dej haus cawv, ces qhov kev pheej hmoo ntawm kev tuag nce ntau. Rau cov cawv muaj zog, qhov siab tshaj plaws ntawm cov dej haus yog 70 grams. Nyob rau hauv tsis muaj cov ntaub ntawv tsis txhob tshaj qhov koob tshuaj no, vim qhov no yog ib qho tseem ceeb load rau lub txiav, uas yog lub tseem ceeb tshaj plaws regulator ntawm cov ntshav qab zib. Hyperglycemia yog muab nyob rau hauv ntau npaum li cas. Cawv kuj ua rau cov ntshav tuab, txawm tias twb khov lawm.

Cov kws tshawb fawb tau ua ntau yam kev tshawb fawb thiab, raws li kev paub dhau los, lawv tuaj yeem hais meej tias tus neeg mob ntshav qab zib mellitus, tom qab haus cawv ntau ntau, tom qab qee lub sijhawm, poob rau hauv hyperglycemic coma.. Qhov xwm txheej tseem ceeb yog thaum tus neeg mus tsev tom qab noj mov, thaum lub sijhawm tsim nyog tau dhau mus lawm. Muaj txawm tias coma hauv npau suav. Qhov kev xaiv txaus ntshai tshaj plaws yog nyob rau lub caij ntuj no, vim hais tias tus neeg uas poob rau hauv lub coma ntawm txoj kev yog yuav khov thiab tuag. Tsis txhob tso tseg cov lus pom zoo no. Lub neej yuav tsum muaj nqi tshaj ib lub raj mis.

XE suav

Yuav suav cov khob cij li cas? Txhawm rau xam cov kev ntsuas tawm hauv lub cev kom raug, koj yuav tsum paub tag nrho cov khoom xyaw, nrog raulawv feem pua ntawm 100 grams ntawm cov khoom tiav. Txhawm rau kom yooj yim, koj yuav tsum nqa lub rooj ntawm cov khoom hauv XE lossis siv lub laij lej online.

Piv txwv li, yog tias koj xav ua khob noom cookie, koj yuav tsum suav cov khob cij hauv txhua qhov khoom. Hauv 10 st. l. hmoov nplej muaj 10 XE, ib qho rau txhua rab diav. Tom qab ntawd 250 ml ntawm mis nyuj, uas tseem muaj 1 khob cij. Butter thiab qe tsis muaj carbohydrates, yog li units yog xoom.

Cia koj ua 11 fritters los ntawm lub khob noom cookie no, uas yog, txhua lub fritter yuav muaj ib chav ua mov ci. Ntawd yog, rau pluas tshais, koj tuaj yeem noj 4 daim thiab haus tshuaj yej tsis muaj suab thaj. Noj tshais zoo tsis yog rau cov ntshav qab zib xwb, koj puas xav tias?

Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov muaj cov carbohydrates hauv cov khoom. Feem ntau, nws muaj peev xwm faib cov carbohydrates ua ob hom: hmoov txhuv nplej siab thiab qab zib. Qab Zib yog cov carbohydrates ceev, nws nqus tau sai sai, thiab tag nrho lub zog nkag mus rau hauv rog nyob rau hauv lub xub ntiag ntawm insulin. Rau cov neeg mob ntshav qab zib, nws yog qhov txaus ntshai vim tias nws ua rau cov ntshav qabzib nce siab, ua rau lub cev mus rau hauv lub xeev hyperglycemic. Starches, ntawm qhov tod tes, yog cov carbohydrates yooj yim uas feem ntau pom hauv zaub thiab cereals. Lawv siv sij hawm ntev dua rau kev zom, kom ntseeg tau tias muaj cov piam thaj hauv cov ntshav thoob plaws hauv kev zom zaub mov. Pob kws thiab nightshade kuj muaj cov hmoov txhuv nplej siab ntau. Qab zib tsis tshua nce nrog cov khoom noj no.

Tshwj xeeb yog qhov tseem ceeb yog suav cov khob cij hauv hom 1 ntshav qab zib. Thiab feem ntau, cov khoom noj khoom haus zoo li no tau muab rau cov neeg mob zoo li no.

Tab sissuav cov khob cij thiab ntshav qab zib hom 2 kuj tseem siv tau.

Cov qauv lees paub dav dav

Tus neeg xav tau pes tsawg carbohydrates thaum muaj hnub nyoog sib txawv (hauv khob cij)? Teb hauv qab no:

• qis dua tsib xyoos - tsis tshaj 13;
• mus txog 9 xyoo - tsis tshaj 15;
• qis dua 15 rau cov tub - 20, rau cov ntxhais - 17;
• hnub nyoog qis dua 18 rau cov tub - 21, rau cov ntxhais - 18;
• tus neeg laus - tsis tshaj 22.

Results

Cov lus nug tau tham saum toj no, uas hais txog cov khob cij, yuav suav li cas. Nws tau piav qhia tias carbohydrates yog lub hauv paus tseem ceeb ntawm lub zog ntawm lub cev thiab ib txoj hauv kev ua kom cov ntshav qabzib ntau ntxiv, yog li cov neeg mob ntshav qab zib yuav tsum nruj me ntsis suav lawv cov carbohydrates kom tsawg. Cov duab tau pom tias yuav pab koj txheeb xyuas thiab tsim kom muaj kev noj qab haus huv los ntawm cov zaub mov zoo. Tsis tas li, tsis txhob hnov qab hais tias kom yooj yim, koj tuaj yeem siv lub laij lej online uas ua rau lub neej yooj yim dua.

Tsis tas li ntawd, kev lag luam niaj hnub tseem muaj cov khoom lag luam tshwj xeeb, uas feem ntau hu ua "khoom noj hnyav". Qhov tseeb, peb tab tom tham txog kev noj zaub mov uas muaj peev xwm suav tsis tau tsuas yog tus naj npawb ntawm khob cij hauv qhov ntsuas ntawm cov khoom, tab sis kuj nws cov nqi zog, cov proteins, rog thiab carbohydrates, thiab txawm tias cov roj cholesterol.

Peb vam tias tsab xov xwm no muaj txiaj ntsig thiab qhia kev suav cov khob cij.