Khoom noj ntshav qab zib

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

Rau ntau yam kab mob, tib neeg tau pom zoo cov khoom tshwj xeeb. Thiab muaj cov khoom noj uas yuav tsum tsis txhob noj hauv cov xwm txheej zoo li no. Cov zaub mov muaj ntshav qab zib yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Cov neeg mob yuav tsum tsis suav nrog cov piam thaj hauv cov zaub mov thiab tsis yog xwb. Cov khoom zoo li no kuj tseem yuav pab tau rau cov neeg uas ua raws li kev noj qab haus huv thiab saib xyuas lawv qhov hnyav.

Cov ntsiab lus noj zaub mov

Cov khoom noj ntshav qab zib yuav tsum yog ib feem tseem ceeb ntawm koj cov zaub mov. Lawv ua raws li kev noj haus uas koj yuav tsum ua raws li cov cai hauv qab no:

• Nws yog ib qho tsim nyog yuav tsum tsis suav cov khoom noj uas ua rau cov ntshav qab zib nce sai. Lawv muaj qhov ntsuas glycemic siab, uas txhais tau tias lawv muaj cov carbohydrates yooj yim digestible.
• Kev noj haus yuav tsum yog. Noj zaub mov ntau zaus, 6 zaug hauv ib hnub, tab sis me me.
• Yuav tsum tau noj zaub mov rau ntshav qab zib kom rov qab muaj zog ntawm cov neeg mob.
• Koj yuav tsum xaiv zaub mov uas muaj cov zaub mov txaus, fiber ntau, vitamins.

• Zoo zaub, txiv hmab txiv ntoo, mis nyujzaub mov, tshwj xeeb tshaj yog tias koj rog dhau lossis hypercholesterolemia.
• Qhia qee lub sijhawm.
• Nws raug nquahu kom suav calories txhua hnub.
• YCov zaub mov yuav tsum muaj fiber ntau.
• Zaub mov yuav tsum tau siav hauv cov roj zaub.

Cov ntsiab cai ntawm kev noj zaub mov zoo li no yuav tiv thaiv tus neeg mob lub cev tsis zoo. Cov kev cai no raug pom zoo los ntawm kws kho mob. Cov zaub mov no suav hais tias noj qab nyob zoo.

npe khoom

Cov khoom noj ntshav qab zib muaj nyob rau hauv cov khw tshwj xeeb thiab cov khw muag khoom loj. Lawv qhov txawv ntawm qhov ib txwm muaj yog cov ntsiab lus qab zib tsawg lossis nws qhov tsis muaj. Yog tias koj siv cov khoom noj no rau kev poob phaus, koj yuav tsum tau them sai sai rau cov nqi zog, vim ntau ntawm lawv tsis muaj calories tsawg.

Cov neeg mob yuav tsum paub cov npe khoom noj ntshav qab zib:

• Berry.
• txiv qaub.
• zaub.
• Bran.
• -parsley.
• Bow.
• Garlic.
• Ntaus.
• Rosehip thiab rowan tshuaj yej.

Cov zaub mov no tsim lub hauv paus ntawm kev noj qab haus huv. Yog tias koj siv lawv nyob rau hauv qhov nruab nrab, tus neeg mob tus mob yuav zoo dua. Thiab ces cov teeb meem ntawm tus kab mob no yuav zam tau.

Qhov txawv ntawm cov khoom zoo li no los ntawm cov khoom zoo tib yam

Cov khoom rau cov ntshav qab zib yuav tsum ua raws li cov cai hauv qab no:

• Lawv muaj cov piam thaj hloov pauv.
• Tsiaj rog tau hloov los ntawm cov rog zaub.
• Bran thiab fiber ntxiv rau cov khoom hmoov.

Junk food

Nrog ntshav qab zib, muaj ntau yam txwv. Cov zaub mov txwv tsis pub:

• siab glycemic index.
• Nrog cov piam thaj ib txhij thiab fructose cov ntsiab lus;
• Nrog cov rog ntau, tshwj xeeb yog saturated.

khoom tshwj xeeb

Hnub no, kev tsim cov khoom noj khoom haus rau cov ntshav qab zib cov khoom noj thoob ntiaj teb yog nyob rau hauv kwj dej. Cov no suav nrog:

• Sweets.
• Drinks.
• Sugar substitutes.
• YNutraceuticals.
• Kev noj zaub mov zoo.

Cov neeg mob tau muab tshuaj noj rau ntshav qab zib. Ib txheej ntawm cov khoom tso cai rau koj los ua ntau yam zaub mov ntawm lawv. Cov zaub mov zoo li no yuav tsis ua mob rau cov neeg mob ntshav qab zib. Lawv raug pom zoo los ntawm kws kho mob rau cov neeg mob.

khoom qab zib thiab dej haus

Cov khoom noj ntshav qab zib muaj xws li khoom qab zib thiab dej qab zib. Cov neeg mob tuaj yeem siv cov khoom qab zib tshwj xeeb, khoom qab zib, ice cream, waffles, ncuav qab zib. Nws kuj tsim jam, kua txiv, compotes. Lawv muaj cov piam thaj hloov pauv thiab cov khoom noj ntxiv rau hauv daim ntawv ntawm cov khoom qab zib, muaj cov khoom noj khoom haus ntxhib, piv txwv li, nplej, bran, wholemeal hmoov. Tsis tas li ntawd, pectin ntxiv.

Thaum noj cov khoom qab zib, xav txog cov ntsiab lus ntawm cov roj thiab cov roj saturated fatty acids, uas tsis muaj txiaj ntsig. Tus nqi ntawm cov zaub mov no feem ntau yog siab dua li cov khoom noj niaj hnub.

qab zib hloov pauv

Lawv muab faib ua 2 yam:

• Y High-calorie: xylitol, sorbitol, fructose. 1 g ntawm cov khoom "rub" 4 kcal. Lawv yuav tsum tau noj kom tsawg, tshwj xeeb tshaj yog rau kev rog.
• Low-calorie: aspartame thiab saccharin.

Fructose thiab xylitol yog qhov xav tau thaum npaj cov tais diav uas yuav tsum tau ua haujlwm kub, xws li jams thiab pastries. Cov piam thaj hloov pauv tuaj yeem ua rau muaj kev phiv xws li kub siab, flatulence, raws plab, thiab xeev siab. Yog tias muaj kev tsis haum, yuav tsum tau yuav khoom noj nrog lwm cov khoom qab zib.

Nutraceuticals nrog antioxidants

Ib qho piv txwv yog Glucoberry, ib qho nyuaj uas normalizes rog thiab carbohydrate metabolism. Nws pab tswj cov ntshav qab zib li qub. Cov cuab yeej yog qhov tseem ceeb rau kev txhim kho kev noj qab haus huv. Nws muaj kev nyab xeeb thiab siv tau rau tib neeg txhua hnub.

Cov kws kho mob mob tau sau cov khoom noj sib xyaw nrog cov khoom noj muaj fiber ntau thiab cov carbohydrates thiab cov rog me me. Lawv yog Nutricomp ADN Diabetes, Nutrien Diabetes.

Kev sib tw

Yog tias muaj lwm yam kab mob, yuav tsum hloov pauv kev noj haus:

• Thaum rog rog, yuav tsum txo qhov ntim thiab cov ntsiab lus calorie ntawm cov zaub mov.
• tswj cov roj (cholesterol) yog qhov tseem ceeb hauv atherosclerosis.
• Hypertension yuav tsum txo qis noj ntsim thiab qab ntsev.

Hom 2 mob ntshav qab zib yog ib yam mob hnyav uas ua rau muaj qhov tshwm sim tsis zoo. Thiab txawm hais tias tus kab mob no muaj caj cesYam yuavtsum tau kawm uantej, kev noj zaub mov kom zoo yuav pab tswj tau lub xeev kev noj qab haus huv thiab txhim kho lub neej zoo ntawm tus neeg mob ntshav qab zib.

Kev noj haus

Kev noj zaub mov thiab ntshav qab zib yuav luag ib yam. Lawv tso cai rau koj khaws cov kab mob hauv qab tswj hwm, nrog rau saib xyuas qhov hnyav tshaj. Tab sis cov neeg mob ntshav qab zib yuav tsum tsis txhob txwv kev noj zaub mov ntau. Lawv tuaj yeem noj cov nqaij ntshiv xws li nqaij qaib, qaib ntxhw, nqaij nyuj. Los ntawm ntses koj yuav tsum xaiv cod, pike perch.

Cov khoom noj mis nyuj yuav tsum suav nrog hauv kev noj haus. Nws yog ib qho tseem ceeb kom noj qe, tab sis tsis pub ntau tshaj 2 daim ib hnub twg. Thiab tsis tsuas yog nqaij qaib, tab sis kuj quail yog zoo meej. Los ntawm cereals, nws yog qhov zoo dua los xaiv buckwheat, millet, pearl barley. Lawv ntxiv rau cov kua zaub, porridge yog npaj los ntawm lawv. Pasta kuj tuaj yeem noj tau, tab sis tsawg kawg nkaus. Hloov cov mov nplej, nws yog qhov zoo dua los yuav rye lossis bran qhob cij.

Zaub nrog fiber ntau xav tau, piv txwv li, taum, zucchini, zaub qhwv, eggplant. Qos yaj ywm yog qhov zoo tshaj plaws boiled los yog ci. Txiv hmab txiv ntoo yog qhov zoo dua los xaiv ntau hom acidic - txiv apples, cherries, currants. Citrus txiv hmab txiv ntoo yog pab tau, raws li lawv yog nplua nuj nyob rau hauv vitamin C. Grapefruit yog thawj qhov chaw nyob rau hauv cov nqe lus ntawm nws cov ntsiab lus.

YThaum ua noj, koj yuav tsum ntxiv zaub rau lawv: parsley, dill, ntsuab dos. Cov zaub mov yog flavored nrog spices: qhiav, nplooj nplooj. Hauv kev noj zaub mov zoo, cov noob taub dag tau siv, vim tias lawv muaj polyunsaturated fatty acids tsim nyog rau lub cev. Sunflower noob kuj tseem siv tau, tab sis nyob rau hauv me me. Txwv tsis pub siv cov txiv ntoo- txiv laum huab xeeb, walnuts, ntoo thuv ceev, almonds.

Los ntawm cov dej qab zib, tshuaj yej yog pab tau, decoction raws li sawv hips. Es tsis txhob kas fes, chicory yuav pab tau, vim nws tsis muaj caffeine.

Kev Tiv Thaiv Kab Mob

Txhawm rau tiv thaiv qhov teeb meem ntawm tus kab mob, nws yuav tsum tau haus kua txiv hmab txiv ntoo los ntawm:

• Grapefruit.
• Cabbage.
• Blueberries.
• Cranberries.

Infusions ntawm tshuaj ntsuab, xws li St. John's wort, ginseng, lemongrass, normalize ntshav qabzib. Stevia tshuaj yej yog qhov tseem ceeb heev. Nws tsis tsuas yog txhim kho kev zom zaub mov, tab sis kuj tseem txhawb nqa normalization ntawm carbohydrate metabolism. Nws tuaj yeem siv tau txhua hnub. Yog tias koj ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo hauv ntshav qab zib, lub xeev ntawm kev noj qab haus huv yog normalized. Tom qab ntawd yuav tsis muaj teeb meem, tom qab ntawd nws nyuaj heev kom rov zoo.