Noj khoom thaum koj muaj ntshav qab zib

Thaum koj muaj ntshav qab zib, koj yuav tsum tswj koj cov ntshav qab zib. Tshuaj insulin lossis ntshav qab zib, nrog rau kev tawm dag zog txhua lub zog, pab txo koj cov ntshav qab zib.

Khoom noj khoom haus ua rau koj cov ntshav qab zib ntau dua. Kev ntxhov siab, qee yam tshuaj noj, thiab qee yam kev tawm dag zog ua si tuaj yeem ua rau koj cov ntshav qab zib.

Peb qho tseem ceeb hauv zaub mov yog carbohydrates, protein, thiab rog.

• Koj lub cev hloov cov carbohydrates ua piam thaj hu ua piam thaj. Qhov no ua rau koj cov ntshav qab zib kom nyob zoo. Carbohydrates muaj nyob hauv khaub noom, mov ci, nplej zom, qos, thiab txhuv. Txiv mab txiv ntoo thiab qee cov zaub xws li zaub ntug hauv paus kuj muaj carbohydrates.
• Protein thiab rog yuav hloov koj cov ntshav qab zib ib yam nkaus, tab sis tsis nrawm.

Yog tias koj muaj ntshav qab zib, koj yuav tsum noj cov khoom noj txom ncauj uas muaj carbohydrate thaum nruab hnub. Qhov no yuav pab tswj koj cov piam thaj hauv ntshav. Qhov no tseem ceeb tshwj xeeb yog tias koj muaj ntshav qab zib hom 1. Qee tus neeg uas muaj ntshav qab zib hom 2 uas siv tshuaj insulin lossis lwm yam tshuaj uas tuaj yeem ua rau cov ntshav qab zib ntshav qab zib (ntshav qab zib hauv cov ntshav qab zib tsawg) kuj tseem yuav tau txais txiaj ntsig los ntawm kev noj khoom txom ncauj thaum nruab hnub.

Kawm paub suav cov carbohydrates uas koj noj (suav carb) pab koj npaj noj dab tsi. Nws tseem yuav tswj hwm koj cov ntshav qab zib kom qis.

Koj tus kws kho mob yuav hais kom koj noj khoom txom ncauj nyob rau qee lub sij hawm ntawm hnub, feem ntau thaum mus pw. Qhov no yuav pab kom koj cov ntshav qab zib kom qis nyob rau yav hmo ntuj. Lwm lub sijhawm, koj yuav tau noj khoom txom ncauj ua ntej lossis thaum tawm dag zog vim tib qho laj thawj. Nug koj tus kws khomob txog cov khoom noj txom ncauj uas koj ua tau thiab koj tsis tuaj yeem muaj.

Xav tau khoom noj txom ncauj kom tiv thaiv cov piam thaj hauv ntshav tau tsawg dua vim tias muaj cov tshuaj insulin tshiab uas yuav zoo rau cov tshuaj insulin uas koj lub cev xav tau hauv qee lub sijhawm.

Yog tias koj muaj ntshav qab zib hom 2 thiab tab tom noj tshuaj insulin thiab feem ntau yuav tsum noj khoom txom ncauj thaum nruab hnub thiab tab tom nce phaus, koj cov koob tshuaj insulin ntau dua thiab koj yuav tsum tham nrog koj tus kws kho mob txog qhov no.

Koj yuav tsum tau nug txog cov khoom noj txom ncauj twg thiaj li yuav zam tau.

Koj tus kws kho mob tuaj yeem qhia koj yog tias koj yuav tsum noj khoom txom ncauj nyob rau qee lub sijhawm kom tsis txhob muaj cov piam thaj hauv ntshav.

Qhov no yuav yog nyob ntawm koj:

• Cov kev npaj kho ntshav qab zib los ntawm koj tus kws khomob
• Cia siab tias lub cev ua si
• Txoj kev ua neej
• Qhov ntshav qab zib tsawg cov qauv

Feem ntau, koj cov khoom txom ncauj yuav yooj yim mus zom cov zaub mov uas muaj 15 txog 45 gram ntawm cov carbohydrates.

Khoom txom ncauj uas muaj 15 gram (g) ntawm carbohydrates yog:

• Ib nrab khob (107 g) ntawm cov txiv ntoo hauv kas poom (yam uas tsis muaj kua txiv los yog kua txiv)
• Ib nrab txiv tsawb
• Ib nrab kua
• Ib khob (173 g) suab paj nruag
• Ob lub cookies me me
• Kaum qos yaj ywm chips (sib txawv nrog qhov loj ntawm daim tawv nyias)
• Rau jelly taum (sib txawv nrog qhov loj ntawm tej daim)

Muaj ntshav qab zib tsis txhais tau tias koj yuav tsum tsis txhob noj khoom txom ncauj. Nws txhais tau tias koj yuav tsum paub dab tsi khoom noj txom ncauj ua rau koj cov piam thaj hauv ntshav. Koj kuj yuav tsum paub txog cov khoom noj txom ncauj zoo li cas yog li koj tuaj yeem xaiv cov khoom noj txom ncauj uas yuav tsis nce koj cov ntshav qab zib lossis ua kom koj rog. Nug koj tus kws kho mob txog cov khoom noj txom ncauj twg koj tuaj yeem noj. Thiab nug seb koj puas xav tau hloov koj txoj kev kho (xws li noj tshuaj insulin ntxiv) rau khoom noj txom ncauj.

Cov khoom noj txom ncauj uas tsis muaj carbohydrates hloov koj cov ntshav qab zib tsawg kawg. Cov khoom noj txom ncauj zoo tshaj plaws feem ntau tsis muaj calories ntau.

Nyeem cov ntawv qhia zaub mov rau khoom noj thiab muaj calories. Koj tseem tuaj yeem siv cov khoom ua si carbohydrate suav cov ntawv nyeem lossis phau ntawv. Ua haujlwm dhau sijhawm, nws yuav yooj yim rau koj qhia seb muaj pes tsawg carbohydrates hauv cov khoom noj lossis khoom noj txom ncauj.

Qee cov khoom noj txom ncauj uas muaj cov carbohydrate tsawg, xws li txiv ntoo thiab noob, muaj calories ntau. Qee cov khoom noj txom ncauj tsis muaj carbohydrate tsawg yog:

• Zaub cob pob
• Dib lauj
• Cauliflower
• Celery nrog
• Txiv laum huab xeeb (tsis yog zib ntab-pleev lossis ci)
• Sunflower noob

Noj txom ncauj zoo - ntshav qab zib; Cov piam thaj hauv ntshav qis - khoom noj txom ncauj; Kev noj ntshav qab zib tsawg - noj khoom txom ncauj

American Diabetes Association lub vev xaib. Tau Txais Ntse ntawm Carb Suav. www.diabetes.org/nutrition/understanding-carbs/carb-counting. Nkag mus rau Lub Plaub Hlis 23, 2020.

Koom Haum Asmeskas Mob Ntshav Qab Zib. 5. Kev Tswj Tus Cwj Pwm Coj Kom Hloov Coj thiab Kev Nyob Zoo los txhim kho Cov txiaj ntsig kev noj qab haus huv: Cov Qauv Ntawm Kev Kho Mob hauv Kev Mob Ntshav Qab Zib-2020. Ntshav Qab Zib Kho MobCov. 2020; 43 (Cov Khoom Siv 1): S48 – S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Koom lub koom haum ntshav qab zib thiab lub plab thiab lub raum mob lub vev xaib. Mob Ntshav Qab Zib Noj, Noj, & Qoj Ib Ce. www.niddk.nih.gov/puas-information/diabetes/overview/diet-eating-physical-activity/car carbohydrate-counting. Kaum Ob Hlis 2016. Nkag mus Lub Plaub Hlis 23, 2020.

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