Txhua Nqaij, Txhua lub Sijhawm: Cov Neeg Mob Ntshav Qab Zib Yuav Tsum Noj Khoom Noj Tsis Yooj Yim?

Zoo Siab

• Kev noj cov nyom rau kev noj nqaij ua haujlwm li cas
• Cov khoom noj muaj ntshav tsis zoo rau lub cev
• Kev tshawb fawb puas txhaum txog nqaij?
• Koj yuav tsum tau sim cov zaub mov carnivore?
• Kev noj zaub mov zoo rau cov neeg muaj ntshav qab zib

Kev mus rau tag nrho cov nqaij tau pab qee tus neeg mob ntshav qab zib kom txo cov piam thaj. Tab sis nws puas ruaj ntseg?

Thaum Anna C. tau kuaj pom tus mob ntshav qab zib hauv lub cev thaum lub sijhawm nws cev xeeb tub thaum muaj hnub nyoog 40, nws tus kws kho mob pom zoo kom noj cov ntshav qab zib tsis muaj mob tsis zoo Kev noj zaub mov no muaj cov protein tsis muaj roj thiab li 150 txog 200 gram carbohydrates ib hnub, muab faib ua peb pluag mov thiab ob pluas.

"Nws tsis tau siv sijhawm ntev los saib nrog kuv cov piam thaj hauv kev saib xyuas tias qhov ntau ntawm cov carbohydrates - txawm hais tias cov zaub mov zoo, tag nrho cov zaub mov - tau nce kuv cov ntshav qab zib kom siab," nws hais rau Healthline.

Tawm tsam cov lus qhia kho mob, nws hloov mus rau qhov tsis tshua muaj cov zaub mov carb ntxiv rau nws qhov kev xeeb tub kom nws tswj nws cov ntshav qab zib. Nws noj ib ncig ntawm 50 grams carbs ib hnub.

Tab sis tom qab nws yug menyuam tas, nws cov piam thaj hauv qib hnyav zuj zus. Tom qab ntawd nws tau txais kev kuaj mob ntshav qab zib hom 2.

Nws tau muaj peev xwm tswj hwm nws thaum xub thawj nrog kev noj zaub mov kom tsawg thiab kev noj haus. Tab sis vim nws cov ntshav qab zib txuas ntxiv, nws xaiv "noj rau tus saib": tsuas yog noj zaub mov uas tsis ua rau muaj piam thaj hauv cov ntshav.

Rau Anna, qhov ntawd txhais tau maj mam txo qis nws cov carb kom tsawg mus txog thaum nws nyob los yog ze rau xoom carbs ib hnub.

Nws hais tias "Yog tias kuv zam cov carbs thiab tsuas noj nqaij, nqaijrog, qe, thiab chees muaj zog, kuv cov ntshav qab zib yuav tsis tshua tawg 100 mg / dL thiab kuv cov lej yoo tsis tau muaj dua 90," "Kuv A1C tau nyob rau hauv ib txwm muaj txij li thaum noj xoom carbs."

Anna tsis tau tig rov qab hauv 3 1/2 xyoo txij li pib kev noj cov zaub mov nqaij. Nws hais tias nws cov roj (cholesterol) piv tau zoo heev, txawm tias nws cov kws kho mob xav tsis thoob li.

Kev noj cov nyom rau kev noj nqaij ua haujlwm li cas

Noj nqaij cov zaub mov tau txais koob meej tsis ntev los no ua tsaug rau Dr. Shawn Baker, tus kws phais neeg mob pob txha uas ua tiav nws tus kheej heev carb, kev noj zaub mov muaj roj ntau thiab pom kev txhim kho hauv nws kev noj qab haus huv thiab lub cev muaj pes tsawg leeg.

Qhov ntawd coj nws mus sim 30-hnub noj nqaij pluas mov tsis zoo. Nws mob tej pob txha txawm ploj ntais, thiab nws yeej tsis rov qab los. Tam sim no, nws txhawb nqa kev noj haus rau lwm tus.

Qhov kev noj haus muaj tag nrho cov tsiaj cov zaub mov noj, thiab cov neeg feem coob nyiam cov rog ua kom muaj rog. Cov nqaij liab, nqaij qaib, nqaij tsiaj, nqaij ua zaub mov, cov nqaij xws li nqaij npuas kib, hnyuv ntxwm, kub dev, ntses, thiab qe yog txhua yam hauv cov phiaj xwm. Qee tus neeg kuj noj mis nyuj, tshwj xeeb yog tsev cheese. Lwm tus suav nrog cov khoom noj thiab cov txuj lom ua ib feem ntawm cov khoom noj, ib yam nkaus.

Anna cov zaub mov muaj xws li nqaij, ib co rog, thiab qee zaum qe lossis qe qe.

Pluas tshais tej zaum yuav yog ob peb txheej ntawm nqaij npuas kib, ib lub qe siav qeeb, thiab cov nqaij cheddar cheese. Noj su yog kosher kub aub sib xyaw nrog mayonnaise thiab ib sab ntawm lub qe qe, nqaij qaib ntxhw, thiab nplai ntawm mayonnaise.

Cov khoom noj muaj ntshav tsis zoo rau lub cev

Cov neeg txhawb nqa kev noj haus ua rau nws lub peev xwm los pab hauv kev poob phaus, kho cov kab mob autoimmune, txo cov teeb meem plab zom mov, thiab txhim kho lub siab.

Cov neeg muaj ntshav qab zib tau hais tias nws muaj peev xwm pab ua kom lawv cov ntshav qab zib nyob ruaj khov.

Dr. Darria Long Gillespie, tus kws tshaj lij pab saib xyuas tsev kawm ntawm University of Tennessee tau hais tias "Los ntawm biochemistry txoj kev pom, yog tias koj noj nqaij nkaus xwb, koj tsis noj qabzib ntau, yog li koj cov ntshav qabzib yuav tsis muaj kev cuam tshuam." ntawm Tshuaj. "Tab sis muaj ntau ntxiv rau ntshav qab zib ntau dua li koj cov piam thaj hauv ntshav."

Ntsuas cov ntshav qab zib saib lub sijhawm luv luv, muaj kev cuam tshuam ntawm cov zaub mov sai. Tab sis tom qab sijhawm, kev noj zaub mov ntawm cov nqaij feem ntau lossis tsuas yog nqaij yuav muaj kev noj qab haus huv mus sij hawm ntev, nws hais tias.

“Thaum koj mus rau nqaij xwb koj twb ploj lawm ntau cov as-ham, fiber ntau, antioxidant, vitamins, thiab lwm yam minerals tawm. Thiab koj yuav tau txais roj ntau ntau, "Gillespie Ntev qhia rau Healthline.

Feem ntau ntawm cov kws tshaj lij Healthline tau hais rau cov lus qhia no tawm tsam kom mus rau cov neeg noj ntshav, tshwj xeeb yog tias koj muaj ntshav qab zib.

Toby Smithson, RDN, CDE, uas yog tus kws tshaj lij ntawm Cov Koom Tes Asmeskas Kev Kawm Txog Cov Mob Ntshav Qab Zib tau piav qhia tias "Peb paub los ntawm kev tshawb fawb pom hais tias cov neeg muaj ntshav qab zib yog cov muaj kev pheej hmoo siab dua rau cov kab mob plawv". "Peb kuj paub tias kev noj zaub mov muaj muaj roj ntau ntau yuav ua rau mob plawv." Txawm hais tias koj yuav tau ceev faj xaiv cov nqaij ntshiv, kev noj zaub mov tsis zoo tseem tseem yuav muaj cov roj nyeem ntau.

Thaum cov kws tshawb nrhiav hauv Harvard nyuam qhuav soj ntsuam ntau dua li kaum ob xyoos ntawm cov ntaub ntawv los ntawm ntau dua 115,000 tus neeg, lawv pom tias ntawm cov rog rog muaj feem cuam tshuam txog li ntawm 18 feem pua ​​nce rau kev pheej hmoo mob plawv.

Kuj ceeb tias, txawm hloov los tsuas yog 1 feem pua ​​ntawm cov rog uas muaj tib co calories los ntawm cov rog rog polyunsaturated, cov nplej ntau, lossis cog cov protein kom txo qis txoj kev pheej hmoo li ntawm 6 txog 8 feem pua.

Kev tshawb fawb puas txhaum txog nqaij?

Tab sis tsis yog txhua tus neeg pom zoo rau lub cev ntawm kev tshawb fawb uas taw rau qhov tsis zoo ntawm kev noj nqaij hnyav.

Dr. Georgia Ede uas yog ib tug kws kho hlwb los ntawm kev noj zaub mov zoo thiab noj nqaij ua zaub mov rau nws tus kheej, hais tias feem ntau ntawm kev tshawb fawb qhia tias kev noj nqaij feem ntau cuam tshuam txog kev mob qog noj ntshav thiab mob plawv hauv tib neeg los ntawm kev tshawb fawb txog kev kis mob.

Cov kev tshawb fawb no yog ua los ntawm kev nug cov lus nug txog khoom noj rau tib neeg, tsis yog ua rau hauv cov chaw tswj xyuas.

"Zoo tshaj plaws, txoj kev no, uas tau pom dav dua, tsuas yog kwv yees tau kev sib txuas ntawm cov zaub mov thiab kev noj qab haus huv uas yuav tsum tau sim hauv kev sim tshuaj," Ede hais.

Nws qhov kev sib cav yog tshwm sim ntawm cov neeg noj zaub tsis txaus noj. Tab sis lub cev loj ntawm cov pej xeem cov kev tshawb fawb uas cuam tshuam txog kev noj nqaij ntau dhau rau kev noj qab haus huv feem ntau txaus los ua cov kws paub txog kev noj qab haus huv los tawm tsam nws.

Kev tshawb nrhiav 2018 tseem pom tias kev noj cov nqaij liab thiab ua tiav yog txuam nrog kev mob rog tsis ua kom rog thiab muaj peev xwm tiv thaiv insulin, qhov kev txhawj xeeb uas yuav tsum tig mus rau hauv cov zej zog ntshav qab zib.

Anna sau tseg tias thaum nws paub txog cov tswv yim kev noj qab haus huv hais tias cov nqaij rog yog qhov txaus ntshai, nws xav tias qhov kev pheej hmoo ntawm cov ntshav qab zib ntev yog qhov zoo tshaj qhov yuav muaj kev phom sij los ntawm kev noj nqaij.

Koj yuav tsum tau sim cov zaub mov carnivore?

Feem ntau ntawm cov kws tshaj lij Healthline tau hais rau cov lus qhia no tawm tsam kom tsis txhob mus rau carnivore, tshwj xeeb yog tias koj muaj ntshav qab zib.

Smithson tau hais tias "Tom qab 24 teev ntawm kev yoo mov lossis tsis muaj zaub mov carbohydrate, lub khw muag zaub mov glycogen tsis muaj," "Peb cov leeg xav tau cov insulin rau lawv kom muaj cov piam thaj rau hauv lub hlwb, yog li tus neeg muaj ntshav qab zib yuav muaj cov ntshav qabzib ntau ntxiv thaum txiav tawm carbs."

Tsis tas li ntawd, tus neeg muaj ntshav qab zib uas noj tshuaj xws li insulin yuav muaj kev muaj ntshav qab zib tsawg, lossis noj ntshav qabzib tsawg, los ntawm kev noj nqaij xwb, Smithson hais.

Yuav kom coj lawv cov ntshav qabzib hauv cov ntshav rov qab los, lawv yuav tsum tau noj cov zaub mov sai - tsis yog nqaij, nws piav qhia.

Kev noj zaub mov zoo rau cov neeg muaj ntshav qab zib

Yog hais tias tsis carnivore, ces dab tsi? Kayla Jaeckel, RD, CDE, tus kws qhia txog ntshav qab zib nyob rau hauv Mount Sinai Health System hais tias ", lossis Cov Txheej Txheem Kev Noj Qab Haus Huv kom tsis txhob tawg, yog cov zaub mov zoo dua rau cov neeg muaj ntshav qab zib,".

DASH kev noj haus tsis tsuas yog txo qis kev pheej hmoo ntawm kev tsim hom 2 ntshav qab zib. Nws kuj tseem nyob hauv cov neeg muaj ntshav qab zib ib yam nkaus. Nws yog cov txiv hmab txiv ntoo thiab zaub uas muaj txiaj ntsig zoo, muaj nplej ntau, thiab kev siv cov protein tsis xaiv, xws li ntses thiab nqaij qaib, tsis muaj rog mis, thiab taum pauv. Cov zaub mov ntau dua nyob hauv cov rog cov rog thiab cov suab thaj ntxiv rau hauv qab.

Rau lwm cov kev xaiv, kev tshawb fawb tsis ntev los no pom tias cov zaub mov muaj rog tsis rog tuaj yeem txhim kho hom 2 mob ntshav qab zib hauv cov neeg uas tsis tau txhim kho ntshav qab zib. Qhov no qhia ntxiv txog qhov tseem ceeb ntawm cov khoom noj uas cog raws li cog rau kev tiv thaiv thiab tswj ntshav qab zib.

Txoj kev noj zaubmov noj haus hauv Mediterranean muaj ntau lub cev txhawb nws txoj haujlwm rau kev tiv thaiv ntshav qab zib thiab tswj ntshav qab zib hom 2.

Sara Angle yog tus kws sau ntawv xov xwm thiab ACE tus kws qhia ntawv tus kws qhia ntawv muaj npe nyob hauv New York City. Nws tau ua haujlwm ntawm cov neeg ua haujlwm ntawm Shape, Self, thiab tshaj tawm hauv Washington, D.C., Philadelphia, thiab Rome. Koj tuaj yeem feem ntau pom nws hauv pas dej, sim tawm qhov tseeb ntawm kev tawm dag zog, lossis tawm tswv yim tawm nws kev tawm mus ncig tom ntej.