Yuav noj li cas nrog ntshav qab zib: cov hauv paus ntsiab lus, qauv zaub mov, daim ntawv teev khoom noj

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

Ntau cov ntawv tau sau txog yuav ua li cas noj nrog ntshav qab zib, ntau phau ntawv thiab phau ntawv tau luam tawm. Ntau cov ntawv tshaj tawm hauv cov ntawv xov xwm tshwj xeeb thiab cov ntawv xov xwm yooj yim tau mob siab rau qhov no. Cov lus nug yuav muaj feem cuam tshuam rau lub sijhawm ntev, vim tias niaj hnub no ntshav qab zib muaj ntau, tab sis tsis kho tag nrho - tshuaj tsuas yog tsis muaj peev xwm zoo li no. Nws tsuas yog yuav tsum tau siv rau tus kab mob, tuaj rau cov ntsiab lus nrog nws thiab pib xyaum ntsuas kom ruaj khov. Cov no feem ntau cuam tshuam nrog kev hloov kho ntawm kev noj haus. Pib qhov twg?

Kev cuam tshuam ntawm qhov teeb meem

Npaj xav noj nrog ntshav qab zib, ntau yam: niaj hnub no tus kab mob no belongs rau qeb tshwj xeeb tshaj yog mob ntev. Nws yog ib qho teeb meem tseem ceeb rau cov tshuaj niaj hnub no, yog cov kab mob tseem ceeb hauv kev sib raug zoo uas txo cov neeg mob lub neej zoo. ntsej muag,cov neeg uas raug kev txom nyem los ntawm kev noj qab haus huv zoo li no yuav ua rau neeg xiam oob khab, thiab thaum muaj hnub nyoog ntxov. Mob ntshav qab zib ua rau muaj kev pheej hmoo tuag vim nws ua rau muaj teeb meem ntev.

Cov xwm txheej ntawm tus kab mob no nce zuj zus nyob rau ntau lub zog hauv ntiaj teb. Niaj hnub no, muaj ntau dua 300 lab tus tib neeg uas muaj qee hom mob ntshav qab zib. Yog tias theem ntawm qhov tshwm sim txuas ntxiv mus nrog kev ua tiav zoo ib yam, hauv rau xyoo yuav muaj 400 lab tus neeg mob nyob hauv ntiaj teb. Tag nrho cov neeg no raug yuam kom ua tib zoo saib xyuas lawv cov zaub mov, yog li cov lus nug txog kev noj zaub mov nrog ntshav qab zib muaj ntau heev. Cov kab mob pathological yog vim qhov ua tsis zoo ntawm cov metabolism. Hauv kev mob ntshav qab zib mellitus, kev ua haujlwm ntawm cov txiav ua haujlwm raug cuam tshuam, muaj qhov tsis txaus lossis tus txheeb ze ntawm insulin lub luag haujlwm rau kev nqus cov suab thaj, uas ua rau muaj kev nce qib ntawm cov piam thaj hauv cov hlab ntshav.

Basic rules

Yog tias koj paub yuav ua li cas noj nrog ntshav qab zib, koj tuaj yeem txo qis kev noj tshuaj. Qhov no muaj txiaj ntsig zoo dua hauv cov mob me me ntawm tus kab mob, tab sis qhov xav tau ntawm cov tshuaj txo qis hauv ob qho tib si loj thiab nruab nrab. Thawj thiab tseem ceeb tshaj plaws yog tswj hwm cov carbohydrates, uas yooj yim absorbed los ntawm tib neeg lub cev. Zib ntab yog qhov txaus ntshai rau cov neeg mob ntshav qab zib, tsis txhob noj khoom qab zib, jam. Cov khoom qab zib tsis suav nrog kev noj haus, txwv tsis pub siv muffins, tsis kam qab zib, jam. Ntau cov txiv hmab txiv ntoo thiab berries poob nyob rau hauv cov kev txwv. Yuav tau ncaim yav tag lostshiab thiab qhuav txiv hmab txiv ntoo, muab cov hnub, bananas. Qee zaum, cov khoom no raug tshem tawm tag nrho, lwm tus raug qhia kom txwv tsis pub siv. Tus kab mob hnyav dua, qhov tseem ceeb tshaj yog kom qhia cov kev txwv nruj rau hauv koj lub neej txhua hnub.

Nws yog ib qho tseem ceeb tsis yog tsuas yog saib xyuas kev noj haus xwb, tab sis kuj ua kom nws tus cwj pwm los xyuas koj cov ntshav qab zib tsis tu ncua. Qhov no yuav tso cai rau koj tswj hwm qhov kev xaiv noj zaub mov zoo npaum li cas. Feem ntau cov neeg mob uas nkag siab tias yuav noj li cas nrog ntshav qab zib tsuas yog txwv tsis pub siv cov khoom noj qab zib xwb, tab sis cia me me ntawm cov khoom qab zib rau ntawm cov ntawv qhia zaub mov. Kev hloov pauv mus rau cov khoom noj khoom haus zoo li no rau lub cev yog qhov kev ntxhov siab tsawg dua li qhov ntse thiab ua tiav ntawm txhua yam uas muaj cov carbohydrates yooj yim digestible.

Fat in food and he alth teebmeem

Cov kev tshawb fawb tsis ntev los no hais txog kev noj zaub mov nrog ntshav qab zib li cas tau pom tias muaj kev vam khom ntawm kev nce qib ntawm tus kab mob thiab kev ua kom cov zaub mov noj los ntawm tus neeg mob, qee hom rog rog. Cov rog ntau dua hauv cov neeg mob cov ntshav, qhov ua rau nws mob hnyav dua hauv cov ntshav qab zib. Cov neeg uas tau qhia txog kev kuaj mob tau qhia kom txwv tsis pub suav nrog cov rog hauv cov ntawv qhia zaub mov. Cov xwm txheej no rau kev sau cov khoom noj tseem ceeb npaum li kev txwv cov khoom qab zib. Tag nrho pub dawb thiab siv rau cov rog ua noj yuav tsum muaj txog 40 g txhua hnub. Qhov no suav nrog roj: zaub, butter, ghee, ua noj, lard. Yog tias ua tau, txo qis qhov saturation ntawm cov khoom noj nrog cov khoom noj uas muaj roj ntau (chees, mayonnaise, hnyuv ntxwm,qaub cream).

Cov kws kho mob piav qhia txog kev noj zaub mov nrog hom 2 mob ntshav qab zib, xav kom txwv cov ntsiab lus ntawm cov zaub mov ntsim, rog, ntsev. Nws yog ib qho tsim nyog los txo cov khoom noj uas haus luam yeeb, cov txuj lom, cov kaus poom, cawv. Tib yam mob siv rau mustard, kua txob. Yog tias ua tau, tag nrho cov khoom lag luam no raug cais tawm ntawm cov khoom noj txhua hnub. Hauv cov ntshav qab zib mellitus, cov khoom noj uas muaj cov khoom qab zib thiab rog rog yog qhov tsis zoo. Cov no muaj xws li ncuav mog qab zib, pastries, ice cream. Tag nrho cov no raug cais tag nrho.

Lawv xav li cas?

Piav qhia kev noj zaub mov nrog hom 2 mob ntshav qab zib, kws kho mob pom zoo kom tsis pub ntau tshaj 0.2 kg ntawm qhob cij rau hauv kev noj haus txhua hnub. Preference yog muab los npaj tshwj xeeb rau cov neeg mob ntshav qab zib. Yog tias tsis muaj kev nkag tau zoo li no, nws yog qhov zoo dua los noj dub. Pab zaub kua zaub. Ib lossis ob zaug hauv ib lub lis piam koj tuaj yeem noj cov kua zaub, lub hauv paus uas yog ntses broths, nqaij. Ib qho zoo ntxiv rau cov ntawv qhia zaub mov yuav yog cov nqaij noj, nrog rau cov nqaij qaib. Txhua hnub, xws li cov khoom yuav tsum tau noj tsis pub ntau tshaj 0.1 kg. Noj cov ntses yog tso cai txog li 150 g. Cov ntses yog boiled, steamed. Koj tuaj yeem noj aspic.

Garnishes npaj nrog legumes yuav yog ib qho kev daws teeb meem zoo thaum tsim cov ntawv qhia zaub mov. Qee zaum koj tuaj yeem noj pasta. Cov lus qhia txog kev noj zaub mov nrog hom 2 mob ntshav qab zib hom 2 qhia koj kom suav nrog cov nplej zom hauv cov zaub mov kom zoo: yog tias muaj cov zaub mov zoo li no, koj yuav tsum txo cov khob cij. Ntawm cov cereals, buckwheat yog suav tias yog qhov tseem ceeb tshaj plaws. Koj muaj peev xwm noj oatmeal yam xyuam ximcereals, tab sis millet - nyob rau hauv txwv kom muaj nuj nqis. Koj yuav tsum tau ceev faj thaum qhia mov thiab barley rau hauv kev noj haus. Lub semolina yog tso tseg kiag li.

Thaum nug tus kws kho mob seb yuav noj li cas rau ntshav qab zib, koj yuav tsum nug txog mis nyuj. Tus kws kho mob yuav pib los ntawm qhov ntsuas ntawm cov ntshav zoo thiab cov xwm txheej ntawm lub cev ntawm tus neeg xav tau kev kho mob. Yog tias tus kws kho mob tso cai rau cov mis nyuj, nws yuav qhia rau koj tam sim ntawd qhov ntim twg muaj txiaj ntsig, thiab ntau npaum li cas tuaj yeem tsim kev puas tsuaj. Cov khoom siv mis nyuj pub rau haus tsis pub ntau tshaj ob peb khob ib hnub. Qhov no siv rau curdled mis nyuj thiab kefir, raws li zoo raws li ntuj yogurt tsis muaj suab thaj thiab additives. Qee zaum hauv cov ntim me me koj tuaj yeem ntxiv qab zib, qaub cream rau kev noj haus. Ua tib yam nrog cheese.

Cheese tau pom zoo rau cov neeg mob ntshav qab zib ua ib feem ntawm kev noj haus txhua hnub. Kwv yees li 0.2 kg tuaj yeem noj tau yam nyab xeeb. Cheesecakes thiab tsev cheese yuav tsis muaj teeb meem. Koj tuaj yeem ua cov tsev cheese casseroles thiab ua cov paj npleg nrog tsev cheese. Cov khoom no tsis muaj txiaj ntsig tsawg dua li buckwheat thiab oatmeal - nws pab kom normalize lub siab ua haujlwm. Rose hips thiab bran kuj pom zoo rau kev noj haus txhua hnub ntawm cov ntshav qab zib. Tag nrho cov khoom no stabilize rog metabolism thiab tiv thaiv fatty hepatic degeneration.

kos ib qho kev noj haus: ua thiab tsis txhob

Cov kws kho mob uas qhia kev noj zaub mov nrog hom 2 mob ntshav qab zib ua rau muaj kev nkag siab zoo ntawm cov qe hauv kev noj zaub mov. Muaj tseeb, lawv tsuas yog noj tau rau qhov txwv xwb. Ob daim raug tso cai txhua hnub. Koj tuaj yeem ua rau lawv muag muag, lossis koj tuaj yeem ua omelette, txawm li cas los xij,ntsuas cov ntsev thiab mis nyuj kom raug. Koj tuaj yeem siv qe ua noj ntau yam tais diav, ua raws li kev txwv tib yam - tsis pub ntau tshaj ob daim ib hnub twg yuav tsum nkag mus rau hauv lub cev.

Thaum xaiv zaub ntsuab thiab zaub, cov ntshav qab zib yuav tsum ceev faj thiab saib xyuas. Beets, qos yaj ywm, carrots yog pab tau nyob rau hauv ntau txog 0.2 kg ib hnub twg. Lwm hom zaub tuaj yeem noj yam tsis ntsuas grams. Cabbage raug tso cai, radishes thiab zucchini yog unlimited. Cov neeg mob ntshav qab zib tau tso cai noj zaub xam lav, txiv lws suav thiab cucumbers. Xav tias dawb suav nrog yuav luag txhua yam zaub ntsuab hauv kev noj zaub mov, txwv tsuas yog qhov ntim ntawm ntau yam ntsim. Tag nrho cov khoom no yog noj tshiab, boiled, steamed, tsawg zaus ci.

Xaiv seb yuav noj dab tsi nrog ntshav qab zib hom 2, koj yuav tsum saib cov txiv ntoo thiab txiv hmab txiv ntoo. Cov qaub ntau yam ntawm cov zaub mov zoo li no tau qhia. Koj tuaj yeem noj qab zib thiab qaub. Ntawm cov txiv apples, ntau yam Antonovka tau pom zoo. Cov txiaj ntsig yuav coj txiv kab ntxwv, txiv qaub. Ntawm cov berries, cranberries yog tshwj xeeb tshaj yog pab tau, liab currants tsis muaj tsawg zoo. Berries thiab txiv hmab txiv ntoo yuav tsum tau noj txhua hnub nyob rau hauv ntau txog ib feem peb ntawm ib kilogram.

Cov ntawv qhia zaub mov noj txhua hnub rau ntshav qab zib:

• noj tshais - tsev cheese nrog berries thiab zib mu;
• noj tshais thib ob - txiv apple, tag nrho cov nplej ci nrog avocado thiab tshuaj ntsuab;
• noj su - nqaij qaib cutlets nrog zaub qhwv;
• khoom noj txom ncauj - ib qho puv tes ntawm almonds thiab prunes;
• noj hmo - grilled pollock thiab cov zaub xam lav nrog zaub roj.

Txog cov cai tseem ceeb noj zaub mov

Tus kws kho mob piav qhia kev noj zaub mov kom raug mob ntshav qab zibntshav qab zib, xyuam xim rau kev haus cawv. Cov neeg mob ntshav qab zib tuaj yeem haus tshuaj yej: ntsuab, dub ntau yam. Cov dej haus tuaj yeem yog me ntsis diluted nrog mis nyuj. Kas fes tau tso cai tshwj xeeb tsis muaj zog. Koj tuaj yeem haus cov kua txiv lws suav tshiab tshiab nrog cov ntsev me me ntxiv. Berry, kua txiv hmab txiv ntoo raug tso cai yog tias cov khoom siv raw rau lawv muaj ntau yam acidic.

Cov neeg mob ntshav qab zib tau qhia kom noj plaub zaug hauv ib hnub, tab sis koj tuaj yeem nce cov zaub mov mus txog rau rau. Nws raug nquahu kom xaiv lub sijhawm ruaj khov thiab ua raws li cov sijhawm teem tseg. Tswj lub saturation ntawm cov khoom noj uas muaj txiaj ntsig zoo, cov vitamins, kab kawm. Yog ua tau, kev noj haus muaj ntau yam.

Type 1 diabetes

Kev kuaj mob no ua rau nws tus kheej txwv tsis pub noj. Yav dhau los, tib txoj hauv kev los kho tus mob ntawm cov neeg mob yog cov khoom noj khoom haus tshwj xeeb uas yuav tsum muaj kev tsis lees paub tag nrho cov khoom noj uas muaj carbohydrates thiab cov rog. Qhov ntsuas no txo qis cov ntsiab lus ntawm cov piam thaj. Muaj tseeb tiag, yog tias lub cev tsis tau txais lub zog txaus, cov piam thaj raug tso tawm los ntawm lub siab cov qauv, vim tias cov qib ntawm cov tshuaj no hauv cov ntshav tseem nyob ruaj khov dua li qub. Kev npaj cov tshuaj insulin tau hloov pauv lub neej zoo ntawm cov neeg uas muaj thawj hom kab mob ntshav qab zib. Niaj hnub no, cov kws kho mob, piav qhia yuav ua li cas noj nrog ntshav qab zib hom 1, tsom mus rau qhov xav tau los tswj kev noj zaub mov. Tus kws kho mob, tsom mus rau tus neeg mob lub cev hnyav, yuav piav qhia seb cov khoom noj twg yuav tsum muaj nyob rau hauv cov zaub mov, ntau npaum li cas ntawm lawv tau tso cai rau hauv cov zaub mov txhua hnub.

Thaum xub thawjhom ntshav qab zib mellitus, qhov sib faib ntawm carbohydrates hauv cov zaub mov yuav tsum yog li 60%. Carbohydrates yog lub zog tseem ceeb ntawm lub cev, nws kuj yog ib qho ntawm cov laj thawj rau kev nce hauv cov piam thaj hauv cov ntshav. Ib qho ntxiv ntawm lub zog yog fatty molecules. Lawv siv los ntawm lub cev thaum tag nrho cov carbohydrates ua tiav. Tus kws kho mob, piav qhia txog kev noj zaub mov nrog hom 1 mob ntshav qab zib li cas, tej zaum yuav hais tias cov rog tsis ncaj qha rau cov piam thaj hauv cov ntshav, tab sis lawv qhov ntau dhau ua rau muaj kev pheej hmoo ntawm kub siab, atherosclerosis, thiab lipid tsis txaus. Feem ntau, cov khoom muaj roj yuav tsum tsis pub ntau tshaj li ib feem peb ntawm cov khoom noj.

Proteins yog cov khoom siv hauv tsev uas tuaj nrog zaub mov. Kev noj zaub mov ib txwm muaj qhov nruab nrab ntawm 15% protein. Cov kab mob, cov vitamins, dej yog cov khoom uas tsis hloov cov piam thaj hauv cov ntshav.

Txoj Cai Noj Qab Haus Huv

Raws li koj tuaj yeem nyeem los ntawm cov peev txheej ntawm kev noj zaub mov noj qab haus huv nrog hom 2 lossis hom 1 mob ntshav qab zib, cov neeg muaj tus kab mob no yuav tsum ua tib zoo tswj cov ntsiab lus carbohydrate ntawm cov zaub mov. Txij lub sij hawm, nrog thawj hom kab mob ntshav qab zib, cov khoom noj uas muaj cov carbohydrates ntau tau suav nrog hauv cov zaub mov. Cov no suav nrog qos yaj ywm, pasta, cereals. Cov roj ntsha saturated muaj teeb meem rau lub cev, yog li cov khoom uas muaj lawv yuav tsum raug cais tawm ntawm lawv cov khoom noj lossis, yog tias ua tau, txo qis hauv ntim. Nqaij yuav tsum tau noj ntshiv, thiab tag nrho cov pom rog yuav tsum tau ua tib zoo txiav tawm. Nws raug nquahu kom ua zaub mov rau ob peb feeb, boiling, ci. Koj tuaj yeem siv cov hniav nyiaj hniav kub. Txhua tus neeg mob ntshav qab zib, nrog rau tus neeg uas xav noj zaub mov zoo, yuav tsum tsis kam noj cov tais diav hauv lub lauj kaub, tshwj xeeb tshaj yog nrog kev nplua nuj ntawmroj.

Thaum xam pom tias yuav noj li cas nrog hom 2 lossis hom ntshav qab zib hom 1, tus neeg yuav tsum tau ua tib zoo mloog cov lus pom zoo txog cov khoom noj siv mis. Qhov no tsuas yog tso cai nrog qhov tsawg kawg nkaus ntawm cov ntsiab lus rog. Yog tias ua tau, nws yog qhov zoo dua los nyob ntawm cov kev xaiv muaj roj tsawg. Nws yuav tsis yog superfluous ua tib zoo txheeb xyuas cov ntawv ntawm txhua yam khoom uas koj xav yuav. Qee qhov muaj cov cim qhia txog kev noj zaub mov noj, tab sis qhov tseeb lawv muaj calorie ntau ntau, yooj yim digestible carbohydrates. Koj yuav tsum tsis txhob ntseeg txhua yam, nws yog qhov zoo dua los tshawb xyuas ob npaug ntawm cov ntawv sau me me.

Hais txog cov cai hauv kev nthuav dav ntxiv

Cov lus qhia txog kev noj zaub mov zoo nrog hom 2 lossis hom 1 ntshav qab zib feem ntau suav nrog cov lus qhia txog kev noj ntsev. Koj yuav tsum txo tus nqi ntawm cov seasoning no kom ntau li ntau tau. Ua kom cov tais diav qab qab, nws yog qhov zoo dua los siv ntau yam additives, nrog rau cov tshuaj tsw qab. Nws yog ib qho tseem ceeb kom txwv tsis pub haus cawv.

Yog tias peb piv cov zaub mov ntawm tus neeg mob ntshav qab zib thiab cov tsis muaj ntshav qab zib, qhov sib txawv tseem ceeb yog cov ntsiab lus carbohydrate. Feem ntau, cov zaub mov tau txais ib hnub yuav tsum muaj cov khoom no tsuas yog ib nrab lossis ntau dua me ntsis. Tab sis rau tus neeg noj qab haus huv, nws tsis yog qhov tseem ceeb los tswj qhov feem pua.

qhov txaus ntshai nyob qhov twg?

Thaum xaiv seb yuav noj dab tsi nrog hom 2 lossis hom ntshav qab zib hom 1, ntau tus neeg uas nyuam qhuav kuaj pom tau xav tias: tej zaum koj tuaj yeem tshem tawm txhua yam uas muaj carbohydrates thiab noj tsuas yog cov zaub mov zoo xwb? RauHmoov tsis zoo, nws tsis yooj yim li ntawd. Carbohydrates muaj nyob rau hauv yuav luag tag nrho cov zaub mov cog. Lawv tsis muaj nceb, tsim los ntawm cov proteins, thiab txiv ntseej, qhov chaw ntawm cov carbohydrates yog nyob ntawm cov rog. Muaj ntau cov carbohydrates hauv cov khoom noj siv mis. Nws yog txoj cai los faib cov carbohydrates ua ob hom. Txhua tus ntawm lawv yog qhov tseem ceeb hauv nws txoj hauv kev rau cov neeg mob ntshav qab zib.

Tus kws kho mob yuav piav qhia seb cov carbohydrates txawv li cas thaum qhia kev noj zaub mov nrog hom 2 mob ntshav qab zib. Cov ntawv qhia zaub mov yog tsim, nrog rau qhov tseem ceeb ntawm cov ntawv indigestible. Cov no tsis suav lossis suav. Hom carbohydrate no yog kev noj haus fiber ntau. Lawv yog cov tseem ceeb rau tib neeg, tab sis tsis ua mob rau lub cev. Fiber ntau pom muaj nyob hauv cov khoom noj. Nws muaj nyob rau hauv yuav luag txhua txhua zaub. Kev siv cov hom carbohydrates no tsis cuam tshuam rau cov ntsiab lus qab zib hauv cov hlab ntshav hauv txhua txoj kev. Vim li no, cov neeg mob ntshav qab zib tuaj yeem noj zaub ntawm ntau hom thiab ntau yam yam tsis muaj kev txwv. Ib zaug nyob rau hauv lub plab, cov zaub mov fibers swell, yog li muaj kev xav ntawm fullness. Nyob rau tib lub sijhawm, lawv txhim kho txoj hnyuv ua haujlwm thiab txo qis kev nqus cov roj cholesterol thiab hom carbohydrates txaus ntshai.

Thib ob hom carbohydrates

Digestible - cov no yog cov carbohydrates uas muaj nyob rau hauv ntau yam khoom noj thiab yuav tsum tau coj mus rau hauv tus account thaum tsim khoom noj. Lawv muab faib ua cov uas yooj yim absorbed, thiab cov uas muaj nyob rau hauv lub cev rau lub sij hawm ntev. Maj mam digestible hu ua complex. Starch belongs rau chav kawm no. Hauv chemistry, nws raug cais raws li polysaccharide. Qhov no yog ib tug multicomponent molecular saw ntawm qabzib. tshwm sim nyob rau hauv txoj hnyuvsplitting rau hauv ib tug neeg molecules uas nkag mus rau hauv cov ntshav los ntawm cov mucous daim nyias nyias. Vim yog cov hmoov txhuv nplej siab, qhov concentration ntawm cov piam thaj hauv cov ntshav nce nruab nrab tom qab ib feem peb ntawm ib teev, uas ua rau nws tuaj yeem hu ua carbohydrate qeeb. Qos yaj ywm yog nplua nuj nyob rau hauv starch, muaj ntau ntawm nws nyob rau hauv ripe legumes thiab qhob cij. Cov hmoov txhuv nplej siab nkag mus rau hauv lub cev nrog pob kws thiab cereals, nplej zom thiab txhua yam khoom noj uas siv hmoov nplej hauv kev npaj. Thaum sau cov khoom noj thiab suav rau cov khob cij, hom carbohydrate yuav tsum suav.

Easy-digesting sugars yog cov suab thaj yooj yim. Cov no suav nrog lactose, m altose, sucrose, fructose, qabzib. Tag nrho cov ntawm lawv nkag mus rau hauv cov ntshav nyob rau hauv ib lub sij hawm luv luv, txij li thaum cov txheej txheem nqus tau tshwm sim nyob rau hauv lub qhov ncauj kab noj hniav. Qhov concentration ntawm qabzib nyob rau hauv lub circulatory system nce tsib feeb tom qab noj mov. Cov carbohydrates nkag mus rau hauv lub cev nrog txiv hmab txiv ntoo hauv daim ntawv tshiab, qhuav, thiab nrog rau cov kua txiv hmab txiv ntoo ntawm cov berries. Cov hom digestible sai muaj nyob rau hauv jams, preserves, zib mu, qab zib, kua mis thiab cov khoom ua los ntawm nws, kvass, npias. Xws li cov carbohydrates tseem ceeb heev uas yuav tsum tau ua tib zoo xav thaum tsim khoom noj.

Kuv xav kom qab zib

Ntau yam khoom lag luam tsim nrog cov khoom qab zib, thiab muaj ntau yam kev hloov qab zib hauv khw. Classic yog fructose. Hloov cov piam thaj li niaj zaus yog sorbitol, xylitol. Thawj ua rau muaj kev nce hauv cov ntsiab lus ntawm cov suab thaj hauv cov hlab ntsha. Qhov thib ob tsis muaj cov yam ntxwv zoo li no, tab sis muaj calorie ntau ntau. Lawv yuav tsum tsis txhob noj yog tias rog dhau.

Cov khoom qab zib: acesulfame potassium, sodium cyclamate. Tag nrho cov ntawm lawv tsis muaj peev xwm ua kom cov concentration ntawm cov piam thaj hauv cov ntshav, lawv tsis uamuaj calories. Xws li cov khoom qab zib pub rau cov neeg rog rog. Yog tias ntshav qab zib tau tsim nyob rau hauv tus neeg uas hlub Pepsi thiab Coca-Cola heev, nws tsis tas yuav tsum tau tso tseg tag nrho - tsuas yog xaiv cov ntawv noj zaub mov thiab haus dej hauv qhov txwv. Tau kawg, cov zaub mov zoo li no tsis tuaj yeem hu ua kev noj qab haus huv, tab sis qee zaum nws nyuaj heev kom tso cov dej qab zib no tag nrho.

Glycemic Index Y

Rau txhua yam khoom muaj nyob hauv peb lub zej zog, qhov ntsuas no suav nrog. Yog tias nws siab, cov neeg mob ntshav qab zib yuav tsum tsis kam noj zaub mov zoo li no. Txwv tsis pub, insulin tsuas yog tsis muaj sijhawm los teb, thiab noj zaub mov txaus ntshai tuaj yeem ua rau muaj teeb meem. Lub glycemic Performance index yog txiav txim siab los ntawm qib ntawm kev sib tsoo, lub sijhawm ntawm kev kho cua sov, khaws cia ntawm cov khoom, nrog rau qib ntawm nws ripeness. mashed qos yaj ywm yog txaus ntshai tshaj li boiled cag qoob loo. Nws yog qhov zoo dua noj cov nplej zom dua li cov nplej zom.

Qhov ntsuas siab dua rau cov txiv hmab txiv ntoo thiab zaub ripest. Qhov ntsuas qis yog muaj nyob rau hauv cov mis nyuj, yogurt, txiv hmab txiv ntoo, taum, pasta. Qhov nruab nrab ntsuas rau oatmeal, pob kws, boiled qos yaj ywm, bran qhob cij, bananas. High inherent nyob rau hauv cov nplej nplej, crackers, mov, shortcrust pastry. Siab heev yog qos yaj ywm, qab zib qab zib, npias, zib ntab.