8 Qab Zib Noj Qab Zib-Cov Phooj Ywg Zoo Khoom Noj Txom Nyem chav Haujlwm

Zoo Siab

• Koj phau ntawv qhia txog cov khoom noj muaj ntshav qab zib rau noj tom chaw ua haujlwm
• Noj zaub noj kom qab nyob zoo, khoom noj txom ncauj tau zoo
• Yuav tsum xav txog kev noj txom ncauj
• Dab tsi mus saib rau hauv chaw ua hauj lwm cov khoom txom ncauj
• Cov khoom noj txom ncauj zoo tshaj hauv ntshav qab zib los ntim rau kev ua haujlwm
• 1. 1/2 khob shelled edamame
• 2. 1 khob suab thaj snap peas + 1/4 khob hummus
• 3. 6 ooj dawb (tsis qab zib) Greek cov kua mis nyeem qaub + 1/2 khob kua txiv qaub + 1 tablespoon slivered almonds sprinkled nrog 1-2 teaspoons cinnamon
• 4. 1 khob hauv tsev cheese + 1/2 khob tev txiv puv luj
• 5. 1 txoj hlua cheese + 1 khob txiv lws suav cov txiv lws suav ua rau ntuav nrog 1 tablespoon balsamic vinegar + 3-4 tws zaub basil
• 6. 1 daim hlais cov qhob cij ua tiav + 1/4 avocado
• 7. 2 diav pecans + 1/2 qos qos
• 8. 1 khob dej tshuaj yej ntsuab + 1 ounce almonds + 1 lub kua txiv me me

Almonds, pistachios, paj kws… koj lub rooj ua hauj lwm rooj tub rau khoom yog tej zaum twb muaj arsenal ntawm tsawg-carb cov khoom noj txom ncauj. Muaj ntshav qab zib, cov khoom noj txom ncauj zoo no tseem ceeb rau kev tiv thaiv kev tshaib plab thiab tswj koj cov ntshav qab zib.

Tabsis yog tias koj dhuav cov khoom noj txom ncauj qub, nws yuav yog lub sijhawm los sib tov nws. Ua tus sau npe kev noj zaub mov noj thiab muaj qhia paub txog ntshav qab zib, Kev pab khoom txom ncauj thiab kev npaj pluas noj yog qhov kev thov thib ib uas kuv tau txais los ntawm cov neeg siv khoom. Hauv qab no yog yim lub tswv yim zoo los nce koj cov khoom noj txom ncauj nrog cov khoom noj tshiab uas zoo txaus siab thiab qab.

Koj phau ntawv qhia txog cov khoom noj muaj ntshav qab zib rau noj tom chaw ua haujlwm

Nco ntsoov, kev npaj ua ntej yog pab tshwj xeeb rau kev ua haujlwm. Nws yooj yim los ua kev sib tham hauv cov rooj sib tham, cov phiaj xwm, thiab cov sijhawm uas peb tau tam sim ntawd me ntsis tshaib plab rau tus uab lagCov. Muaj cov khoom noj txom ncauj uas muaj ntshav qab zib hauv tes yuav ua rau koj muaj lwm txoj kev noj qab haus huv thaum koj cov neeg ua hauj lwm nqa cov mov ci thaum sawv ntxov, yav tav su cov khoom qab zib, lossis cov khob noom uas ib txwm muaj.

Thaum nws los xaiv koj cov khoom noj txom ncauj, xav txog thaum twg, yuav ua li cas, thiab koj yuav noj dab tsi.

Noj zaub noj kom qab nyob zoo, khoom noj txom ncauj tau zoo

Qhov tsim nyog, koj yuav tau tshaib plab rau khoom noj txom ncauj li ob rau peb teev tom qab koj cov zaub mov tseem ceeb. Yog tias koj tshaib plab tsawg dua ob teev tom qab noj mov, koj yuav xav ntsuas seb koj puas tau noj zaub mov kom haum. Cov khoom noj muaj protein ntau thiab tsis muaj protein ntau, fiber ntau thiab roj ntau yam ua rau lub plab zom mov sai dua, nce peb cov ntshav qabzib ntau ntau, thiab peb xav tau sai dhau.

Yuav tsum xav txog kev noj txom ncauj

Ua tib zoo xav txog yam koj noj, tiag xav txog dab tsi thiab vim li cas koj noj, ua kom txawv. Ib qho chaw kuv cov neeg siv hais tias lawv hla kev xav noj khoom yog nyob hauv chaw ua haujlwm. Thiab vim tias ntau dua 40 feem pua ​​ntawm cov neeg laus Asmeskas lees lees paub txog kev ntxhov siab kev noj haus, nws zoo li koj yuav ua nws qhov chaw ua haujlwm thaum koj lub sijhawm tsis txaus siab.

Kev noj tej yam tsis muaj qab hau, uas suav nrog kev noj mov tsis tau pem lub taub hau (TV, khoos phis tawj, xov tooj), tuaj yeem txhim kho cov ntshav qab zib kom tsawg.

Dab tsi mus saib rau hauv chaw ua hauj lwm cov khoom txom ncauj

Cov khoom noj txom ncauj zoo tshaj rau lub ntshav qab zib yuav tsum:

• yuav tau noj kom tau txias tsis txhob hau lwm qhov chaw
• muaj ntawm 10 txog 20 gram ntawm tag nrho cov carbohydrates
• yog qhov khoom noj muaj txiaj ntsig zoo ntawm fiber ntau thiab protein, uas yog cov khoom tseem ceeb rau cov khoom noj txom ncauj kom muaj ntshav qab zib, ua kom cov ntshav qab zib (saib kom muaj tsawg kawg yog 2-3 grams ntawm fiber thiab 6-7 grams protein)
• hnov ntxhiab tsw tsw lossis tsis hnov ​​tsw txhua, yog li tuav lub tuna thiab qe tawv (peb xav kom koj cov neeg ua haujlwm zoo siab tias koj tau noj zaub mov zoo, thiab!)
• yuav tsum tau npaj ua ntej thiab siv zog (sim coj khoom noj txom ncauj kom txaus rau Hnub Monday mus txog koj rau lub lim tiam)
• muaj raws li kev yoo thiab mus tom khw noj mov lossis hauv khw muag khoom yooj yim, yog tias koj tsis nco qab ntim nws lossis xav tau khoom noj txom ncauj.

Cov khoom noj txom ncauj zoo tshaj hauv ntshav qab zib los ntim rau kev ua haujlwm

Nov yog daim ntawv teev npe ntawm kuv yim lub chaw ua hauj lwm npaj tau, khoom noj txom ncauj hauv cov ntshav qab zib. Lawv yog cov saj, tsis tshua muaj carb, thiab npaj txhij hauv vib nas this.

1. 1/2 khob shelled edamame

Nrog lub 11 nplais protein thiab 4 gram ntawm cov protein, edamame yog ib qho khoom noj txom ncauj uas yuav ua rau koj cov ntshav qab zib tsis txaus.

2. 1 khob suab thaj snap peas + 1/4 khob hummus

Crunchy qab zib snap taum mog yog zoo meej thaum koj tau txais kev yaum kom yom. Lub combo no tsis muaj roj (cholesterol) uas tsis muaj roj thiab muaj ntau dua 80 feem pua ​​ntawm koj cov kev xav tau niaj hnub ntawm ib txwm muaj cov antioxidant vitamin C.

3. 6 ooj dawb (tsis qab zib) Greek cov kua mis nyeem qaub + 1/2 khob kua txiv qaub + 1 tablespoon slivered almonds sprinkled nrog 1-2 teaspoons cinnamon

Raspberries yog ib cov txiv hmab txiv ntoo uas muaj fiber ntau tshaj plaws, ua rau nws qis qis ntawm glycemic Performance index, uas tuaj yeem pab koj cov ntshav qab zib muaj kev tswj hwm, tshwj xeeb tshaj yog thaum sib xyaw nrog cov protein ntau hauv paus Greek cov kua mis nyeem thiab muaj roj muaj txiaj ntsig zoo, muaj fiber ntau almonds. Ua cov khoom noj txom ncauj no rau phooj ywg los ntawm nqa cov khoom xyaw tuaj rau hnub Monday, yog li nws npaj txhua lub lim tiam.

4. 1 khob hauv tsev cheese + 1/2 khob tev txiv puv luj

Lub zom zaws protein ntau no tau txais tej yam ntuj tso los ntawm ntoo thuv txiv ntoo. Pineapple muaj qhov enzyme bromelain, uas tej zaum yuav txo qhov mob, ua kom cov nqaij ntshiv, thiab qhov muaj peev xwm txo qhov mob txha ntau.

5. 1 txoj hlua cheese + 1 khob txiv lws suav cov txiv lws suav ua rau ntuav nrog 1 tablespoon balsamic vinegar + 3-4 tws zaub basil

Tsis tas tos txog thaum noj hmo rau qab qab caprese nyias! Txiv lws suav muaj cov khoom noj tseem ceeb xws li vitamin C, hlau, thiab vitamin E. Lawv txawm tias yog khoom noj muaj txiaj ntsig los ntawm American Diabetes Association, yog li muaj kev ywj pheej txaus siab rau qhov kev txhaum ua tsis muaj thiab feem ntau.

6. 1 daim hlais cov qhob cij ua tiav + 1/4 avocado

Tsis yog tsuas yog avocado ci kev zoo nkauj, tab sis nws tseem noj qab nyob zoo thiab. Cais ib qho hlais ntawm cov qhob cij uas tau txhaws tag nrho thiab kis ib feem plaub ntawm avocado rau saum. Ua tiav nrog koj nyiam ntsev-toppings xws li kua txob liab kua txob plaub ya ri, tshiab hauv av kua txob, lossis hmoov qej. Qhov combo no yuav ua rau koj nyob rau txhua lub sijhawm nrog lub fiber ntau cov carbs thiab cov rog zoo. Rau cov uas zam lub khob cij, 1/2 lub khob ntawm cov kaus poom uas muaj cov ntsev qis uas tov nrog avocado, kua txiv qaub, thiab kua ntses ntawm kua ntses yog ib qho khoom noj txom ncauj uas muaj gluten-tsis pub muaj cov zaub mov muaj fiber ntau.

7. 2 diav pecans + 1/2 qos qos

Txau 2 diav ntawm pecans rau ntawm ib nrab ntawm lub ci qos nrog nrog qee cov cinnamon. Lub combo yav qab teb no yuav los siav koj cov hniav qab zib. Cov pecans yog qhov zoo ntawm magnesium, uas feem ntau tsis tshua muaj rau cov neeg muaj ntshav qab zib hom 2. tuaj yeem ua rau nkag siab ntau ntxiv rau insulin thiab pab koj cov ntshav qab zib tswj.

8. 1 khob dej tshuaj yej ntsuab + 1 ounce almonds + 1 lub kua txiv me me

Ntsuab tshuaj yej ob leeg nce koj cov metabolism thiab hydrates koj, uas yuav pab kom koj cov ntshav thiab ntshav qab zib cov ntshav tsawg. Almonds thiab txiv apples muab qhov zoo sib npaug ntawm cov carbohydrates, protein, thiab cov rog.

Yog xav paub txog kev noj pluas tshais cov zaub mov noj txom ncauj thiab cov khoom txom ncauj tsawg, kuaj cov phiaj xwm kev noj haus ntshav qab zib 7 hnub dawb.

Lori Zanini, RD, CD, yog lub teb chaws lees paub, cov khoom noj khoom haus zoo tshaj plaws thiab tus kws tshaj lij khoom noj khoom haus. Ua Tus Sau Npe Kev Noj Qab Haus Huv thiab Kws Qhia Txog Kev Mob Ntshav Qab Zib, nws pab lwm tus kom paub siv khoom noj los tswj lawv cov ntshav qab zib thiab txhim kho lawv lub neej! Nws yog tus sau txog Cov Ntawv Noj Dab Tsi Koj Nyiam Diabetes Cookbook thiab raug tshaj tawm tsis tu ncua hauv xov xwm, suav nrog LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, thiab lwm yam.

Yog xav paub ntau cov zaub mov qab qab zib, muaj ntshav qab zib, mus saib hauv nws lub vev xaib ntawm www.LoriZanini.com lossis taug qab nws hauv Facebook.com/LoriZaniniNutrition.