10 cov lus qhia rau kev saib xyuas cov menyuam muaj ntshav qab zib

Zoo Siab

• 1. Noj txhua lub sijhawm tib lub sijhawm
• 2. Muab cov khoom noj hloov kom haum
• 3. Tsis txhob muab piam thaj
• 4. Zam kev kom muaj khoom qab zib nyob hauv tsev
• 5. Nqa khoom qab zib tsis muaj piam thaj rau ob tog
• 6. Txhawb txoj kev tawm dag zog kom tawm dag zog lub cev
• 7. Muaj lub siab ntev thiab nyiam kev sib hlub
• 8. Cia tus menyuam koom tes rau txoj kev kho mob
• 9. Qhia tsev kawm ntawv
• 10. Tsis txhob coj txawv

Thaum tus menyuam muaj ntshav qab zib, nws tuaj yeem nyuaj rau qhov xwm txheej, vim nws yuav tsum yoog cov kev noj haus thiab cov sijhawm, feem ntau tus me nyuam ntxhov siab thiab tuaj yeem coj tus cwj pwm hloov xws li xav cais tawm ntau, muaj qee lub sijhawm kev ntxhov siab, poob. txaus siab rau kev ua si los yog xav nkaum qhov mob.

Tus mob no tuaj yeem tsim kev ntxhov siab rau ntau tus niam txiv thiab menyuam yaus, yog li ntxiv rau kev hloov pauv ntawm kev noj zaub mov, muaj lwm txoj kev tiv thaiv uas yuav tsum tau ua rau cov menyuam muaj ntshav qab zib. Cov kev saib xyuas no tuaj yeem pab txhawm rau txhim kho lub neej zoo thiab txo qis cov kev cuam tshuam ntawm tus kabmob rau tus menyuam thiab suav nrog:

1. Noj txhua lub sijhawm tib lub sijhawm

Cov menyuam muaj ntshav qab zib yuav tsum noj tib lub sijhawm thiab nyiam dua yuav tsum muaj 6 pluas nyob rau ib hnub xws li noj tshais, noj tshais, noj su, yav tav su, noj hmo thiab khoom txom ncauj me ua ntej yuav mus pw. Nws yog qhov zoo tagnrho uas tus menyuam tsis siv sijhawm ntau dua 3 teev tsis tau noj mov, vim qhov no pab tsim txoj haujlwm ua txhua hnub thiab ua kom yooj yim ntawm cov phiaj xwm kev siv cov tshuaj insulin.

2. Muab cov khoom noj hloov kom haum

Txhawm rau pab coj los hloov kev noj zaub mov ntawm cov menyuam mob ntshav qab zib, nws yog ib qho tseem ceeb uas yuav tau soj ntsuam nrog tus kws qhia txog khoom noj khoom haus, vim li no, txoj kev noj zaub mov noj yuav ua rau cov khoom noj uas tuaj yeem noj thiab cov uas yuav tsum tau zam yuav tsum yog sau ntawv. Qhov zoo tshaj plaws, cov zaub mov muaj piam thaj ntau, qhob cij thiab nplej zom yuav tsum zam thiab hloov nrog cov kev xaiv nrog qhov qis glycemic, xws li oats, mis thiab whole-grain pasta. Saib cov khoom noj twg cov zaub mov muaj glycemic index tsawg.

3. Tsis txhob muab piam thaj

Cov me nyuam uas muaj ntshav qab zib muaj qhov tsis txaus hauv kev tsim cov tshuaj insulin, uas yog yam tshuaj lub luag hauj lwm hauv kev txo cov ntshav qabzib cov ntshav thiab vim li ntawd, thaum noj zaub mov muaj suab thaj ntau, lawv muaj cov ntshav qabzib siab ntau, xws li tsaug zog, nqhis dej ntau thiab ua rau lub siab poob. Yog li, thaum tau txais kev kuaj mob ntshav qab zib nws yog qhov yuav tsum tau hais tias tus menyuam tsev neeg tsis muaj zaub mov ntau nyob hauv qab zib, carbohydrates thiab ua zaub mov noj raws li lwm cov khoom lag luam uas muaj cov kua qab zib qis.

4. Zam kev kom muaj khoom qab zib nyob hauv tsev

Nws yuav tsum zam kom ntau li ntau tau muaj khoom qab zib xws li khoom qab zib, ncuav qab zib, chocolate lossis lwm yam khoom noj hauv tsev, kom tus menyuam tsis txhob xav tias yuav noj mov. Tam sim no muaj qee cov khoom noj uas tuaj yeem hloov cov khoom qab zib no, nrog rau cov khoom qab zib hauv qhov muaj pes tsawg leeg thiab uas tuaj yeem noj tau los ntawm cov ntshav qab zib. Ib qho ntxiv, nws yog ib qho tseem ceeb uas cov niam txiv kuj tsis txhob noj cov zaub mov no, vim tias qhov no tus menyuam pom tias qhov kev coj ua tau raug hloov rau txhua tus neeg hauv tsev neeg.

5. Nqa khoom qab zib tsis muaj piam thaj rau ob tog

Yog li kom tus menyuam muaj ntshav qab zib tsis hnov ​​mob cais tawm ntawm hnub yug hnub, khoom qab zib hauv tsev uas tsis muaj qab zib ntau tuaj yeem muab tau, xws li kev noj zaub mov gelatin, cinnamon paj kws los yog khaub noom ncuav qab zib. Mus saib ib daim ntawv qhia zoo rau cov khoom noj qab zib muaj ntshav qab zib.

6. Txhawb txoj kev tawm dag zog kom tawm dag zog lub cev

Kev tawm dag zog tawm dag zog yuav pab tswj cov ntshav qabzib hauv lub cev thiab yuav tsum ntxiv kev kho mob ntshav qab zib hauv menyuam yaus, yog li cov niam txiv yuav tsum txhawb nqa cov haujlwm no. Nws yog ib qho tseem ceeb kom muaj lub cev kev tawm dag zog uas ua kom muaj kev nyab xeeb ntawm tus menyuam thiab tsim nyog rau lub hnub nyoog, uas tuaj yeem yog football, seev cev lossis ua luam dej, piv txwv.

7. Muaj lub siab ntev thiab nyiam kev sib hlub

Kev hno txhua hnub kom muab cov tshuaj insulin lossis kuaj ntshav qab zib yuav ua rau mob rau tus menyuam thiab yog li ntawd, nws yog qhov tseem ceeb uas tus neeg uas muab cov khoom tom ntawd yog tus neeg mob, ua siab ntev thiab qhia qhov lawv yuav ua. Los ntawm kev ua qhov no, tus menyuam xav tias muaj nuj nqis, tseem ceeb thiab sib koom tes zoo dua thaum lub sijhawm tshawb fawb txog glycemia lossis insulin yuav tsum raug tswj hwm.

8. Cia tus menyuam koom tes rau txoj kev kho mob

Cia tus me nyuam koom nrog koj txoj kev kho mob, tawm mus, piv txwv, xaiv tus ntiv tes rau qhov tom los yog tuav tus cwj mem insulin, tuaj yeem ua rau cov txheej txheem tsis mob thiab nthuav ntxiv. Koj tseem tuaj yeem cia tus menyuam pom tus cwj mem thiab ua txuj ua li thov nws rau menyuam roj hmab, qhia nws tias ntau lwm cov menyuam yaus yuav muaj ntshav qab zib.

9. Qhia tsev kawm ntawv

Qhia tsev kawm ntawv txog tus menyuam qhov kev noj qab haus huv yog ib qho tseem ceeb thiab tseem ceeb heev yog tias cov menyuam yaus yuav tsum tau ua cov khoom noj tshwj xeeb thiab kho mob sab nraum tsev. Yog li, cov niam txiv yuav tsum ceeb toom rau tsev kawm ntawv kom cov khaub noom tsis qab thiab txhua chav kawm muaj kev kawm hauv qhov no.

10. Tsis txhob coj txawv

Tus menyuam muaj ntshav qab zib yuav tsum tsis txhob raug kho ib qho txawv, vim hais tias txawm tias muaj kev saib xyuas tas li, tus menyuam no yuav tsum muaj kev ua si ywj siab thiab muaj kev lom zem, yog li ntawd nws yuav tsis xav tias lawv raug yuam lossis ua txhaum. Nws yog ib qho tseem ceeb kom paub tias, nrog kev pab ntawm kws kho mob, tus me nyuam mob ntshav qab zib tuaj yeem coj lub neej zoo.

Cov lus qhia no yuav tsum raug hloov kho rau tus menyuam lub hnub nyoog thiab, thaum tus menyuam loj tuaj, cov niam txiv yuav tsum qhia txog tus kabmob, qhia tias nws yog dabtsi, vim licas nws tshwm sim thiab nws tuaj yeem kho tau li cas.