6 Ntshav Qab Zib Qab Qab Zib Koj Noj Qab Haus Huv Lub Caij Sov

Zoo Siab

• 1. Cauliflower-based tais
• Vim li cas nws ua haujlwm:
• 2. Ib qho kev xaiv ua tshais ua ntej
• Vim li cas nws ua haujlwm:
• 3.Txhua yam-tab sis-xau nrog cov noob txiv
• Vim li cas nws ua haujlwm:
• 4. Ib chav kawm tseem ceeb nrog cov protein ua cog ntoo
• Vim li cas nws ua haujlwm:
• 5. Fried nplej uas lub teeb rau ntawm carbs
• Vim li cas nws ua haujlwm:
• 6. Kev kho qhov qab zib qis
• Vim li cas nws ua haujlwm:

Nrhiav cov khoom noj tshiab tshiab zoo rau kev sim thaum koj muaj ntshav qab zib tuaj yeem yog qhov nyuaj.

Txhawm rau tswj koj cov ntshav qab zib kom tsis txhob muaj kev tswj hwm, koj yuav tsum xav noj cov zaub mov kom muaj protein tsawg thiab muaj protein ntau, cov rog zoo, thiab fiber ntau.

Nov yog 6 cov zaub mov txawv los sim, ncaj los ntawm cov kws qhia zaub mov noj qab haus huv thiab cov kws paub ntshav qab zib.

1. Cauliflower-based tais

Tej zaum koj tau ntsib cov zaub pob zaub ntsuab tam sim no, uas yog cov nplua nuj fiber ntau, tsawg-xaiv carb uas muab cov ntawv zoo li lub txhuv hauv ntau cov tais diav. Nws yuav siv rau qhov tsw ntawm xijpeem koj pabcuam rau nws, ua rau nws muaj kev noj haus zoo kawg li.

Daim ntawv qhia: Mediterranean zaub paj dawb cov tais zaub ntses nrog Norwegian ntses salmon

Vim li cas nws ua haujlwm:

Mary Ellen Phipps, uas yog ib tug kws qhia noj zaub mov uas muaj npe mob ntshav qab zib hom hais tias "Raws li lwm txoj cai rau cov txhuv xim av, cov txhuv cauliflower zoo meej rau cov zaub mov noj. "Cov zaub mov no tseem ua tau zoo rau cov neeg muaj ntshav qab zib hom 2, ua tsaug rau qhov muaj omega-3 cov ntsiab lus ntawm salmon. Thiab nrog cov protein ntau (los ntawm salmon, veggies, thiab cheese feta), cov zaub mov no zoo rau kev tswj hwm ua kom qab thiab. "

2. Ib qho kev xaiv ua tshais ua ntej

Cov kev xaiv tshais rau sawv daws xws li cereal, bagels, muffins, thiab cov pob zeb granola feem ntau tsis muaj ntshav qab zib vim lawv cov suab thaj thiab cov hmoov txhuv nplej siab tuaj yeem ua rau kom cov ntshav qab zib tsis txaus.

Daim ntawv qhia: Crustless asparagus thiab mozzarella quiche

Vim li cas nws ua haujlwm:

“Cov qe yog cov khoom noj uas muaj protein nyob rau pluas tshais… tab sis yuav ua li cas yog tias koj tsis muaj sijhawm los so lawv thaum sawv ntxov? Nicole Villeneuve, uas yog tus kws qhia txog kev tiv thaiv kabmob ntshav qab zib muaj txoj sia nyob ntawm PlateJoy hais qhia. “Tawm tawm cov tsoos ncuav qab zib tsoos tsis tsuas yog ib txoj kev los txo cov suav carb. Nws kuj ua rau nws tsis sib zog muab pov ua ke ua ntej thiab rhaub thoob plaws hauv lub lim tiam. "

Ntxiv rau, kev tshawb nrhiav tsis ntev los no qhia tias kev noj zaub mov kom tsawg los ntawm lub cev uas muaj roj ntau ntau tuaj yeem ua rau muaj txiaj ntsig tshwj xeeb ntawm kev txhim kho glycemic. Nws kuj yuav pab tau cov neeg muaj ntshav qab zib kom txo lawv cov tshuaj. "Uas muaj tsawg dua 5 gram ntawm cov carbohydrates (uas yog tag nrho cov roj carbs rho tawm fiber ntau) thiab ib co rog los ntawm kev ua ke ntawm cheese, qhov no yog txoj kev zoo los pib tawm ntawm txoj kev ntawd," Villeneuve qhia rau Healthline.

Raws li ib qho khoom plig, cov asparagus ntxiv qhov sib ntxiv rau ntawm fiber ntau thiab yog a. Qhov no yuav pab txo lwm yam mob ntsig txog ntshav qab zib, zoo li mob plawv thiab mob caj dab, raws li Villeneuve.

3.Txhua yam-tab sis-xau nrog cov noob txiv

Cov txiv ntoo ua rau muaj kev txaus siab ntxiv thiab tsw qab rau cov zaub nyoos, thiab tau pab txo qis cov ntshav qab zib thiab cov tshuaj insulin, uas ua rau lawv muaj qhov zoo ntxiv rau txhua daim ntawv qhia txog ntshav qab zib.

Daim ntawv qhia: Ntsim dib thiab zaub xais lav

Vim li cas nws ua haujlwm:

Lori Zanini, uas yog tus kws qhia txog kev noj zaub mov noj zaub mov thiab paub qhia txog cov ntshav qab zib muaj ntshav qab zib tau hais tias "Nrog 6 gram carbs rau ib qho kev pab twg, cov zaub xam lav no yog qhov zoo ntxiv rau cov zaub mov lossis khoom noj txom ncauj. "Ntxiv rau, cov pistachios thiab dib muaj thawm xyoo, vim li ntawd nws yog ib txoj hauv kev yooj yim kom muaj cov protein ntau thiab cov nroj tsuag muaj protein ntau. Kuv nyiam qhia cov pistachios vim tias lawv yog zaub mov-tuab, yog ib qhov zoo tshaj plaws ntawm cov protein hauv cov khoom noj txom ncauj, thiab ze li ntawm 90 feem pua ​​ntawm cov rog los ntawm pistachios yog hom uas tsis zoo rau koj.

4. Ib chav kawm tseem ceeb nrog cov protein ua cog ntoo

Kev noj cov nqaij uas tsis muaj nqaij noj yog qhov zoo tshaj plaws kom tau txais me ntsis cog ntawm cov protein - zoo li cov kua txiv loog - rau hauv koj cov zaub mov noj. Ntxiv rau, qhia tias kev tawm hws tawm ntawm qee cov tsiaj-muaj protein rau cov nroj tsuag tuaj yeem pab ntxiv glycemic tswj hauv cov neeg muaj ntshav qab zib.

Daim ntawv qhia: Qab zib qos thauj nrog lentil stew

Vim li cas nws ua haujlwm:

"Cov noob qes (taum pauv, taum pauv thiab lentils) muaj qhov tsis tshua muaj glycemic index, yog li ntxiv rau lawv rau ib qho twg noj mov pab ua rau cov ntshav qabzib tsawg nyob rau hauv cov ntshav," piav qhia Cyrus Khambatta, PhD, thiab Robby Barbaro ntawm Mastering Mob ntshav qab zib.

Legumes tseem muaj qhov uas hu ua 'cov nyhuv noj mov thib ob.' Qhov no txhais tau tias lawv cov txiaj ntsig zoo rau cov ntshav qabzib tswj kav ntev lub sijhawm tom qab noj mov - lossis tseem mus rau hnub tom qab. Lawv hais tias "Yog li cov taum uas tau noj no yuav tsis tau saj tsis zoo xwb, tab sis koj yuav muaj cov lej tom qab koj noj tas hnub," "Nws puas tau zoo tshaj li ntawd ?!"

5. Fried nplej uas lub teeb rau ntawm carbs

Kev noj qab haus huv ntxaib ntawm kev txiav cov tawv ncauj ua rau cov ntshav qab zib kom noj zaub mov kom yooj yim dua. Txawm hais tias cov neeg mob ntshav qab zib tsis tas yuav tsum tau zam cov carbohydrates kom meej, cov zaub mov txawv uas sib npaug ntawm macronutrients (protein, rog thiab carbs) yog qhov zoo tshaj.

Daim ntawv qhia: Cw kib mov - zaub paj zaub

Vim li cas nws ua haujlwm:

Haley Hughes, tus kws qhia txog kev noj zaub mov thiab kws qhia ntawv txog ntshav qab zib tau qhia tias "noj zaub mov zoo no yog qhov zoo rau cov neeg muaj ntshav qab zib vim tias thaum muab cov khoom noj muaj protein ntau nrog cov protein, yuav tsis muaj kev cuam tshuam cov ntshav qab zib hauv ntshav tsawg."

Lub koom haum American Diabetes Association xav kom noj 2 mus rau 3 pluas nqaij ntses lossis qwj ntses ib asthiv. Cw cw muaj protein ntau, ua rau cov ntshav qab zib tsawg, thiab yog qhov zoo ntawm selenium, B-12, thiab phosphorus. " Tsis yog ntxuam ntawm cw? Tsuas yog pauv nws tawm rau lwm cov protein xws li nqaij qaib, lossis sim rau kev xaiv cov neeg tsis noj nqaij los ntawm kev ntxiv cov lentils.

6. Kev kho qhov qab zib qis

Khoom noj qab zib tsis tas yuav tsum tau ntim nrog cov piam thaj, uas tuaj yeem ua kom ntshav viav vias ntshav. Yog lawm, chocolate tuaj yeem yog ib feem ntawm kev noj qab haus huv rau cov ntshav qab zib kom noj qab haus huv - tsuav yog nws tau txais kev txaus siab, raws li American Diabetes Association.

Daim ntawv qhia: Flatout Greek yogurt mis nyuj khov

Vim li cas nws ua haujlwm:

Erin Palinski-Wade, tus kws tshaj lij tawm tswv yim kev noj haus hais tias "Hloov dua li txaus siab rau cov dej qab zib rau hnub sov, cov zaub mov noj qab nyob zoo no tau saj txhua qhov qab kawg uas muaj qab zib tsawg, nrog rau qhov muaj protein thiab fiber ntau."

“Kev sib xyaw ua ke ntawm cov protein thiab fiber ntau pab ua rau kom cov ntshav qabzib nce siab tom qab noj mov thaum tseem ua rau koj txaus siab. Qhov ua kom muaj roj tsawg thiab muaj calorie ntau nyob hauv daim ntawv qhia no piv nrog cov tshuaj noj mis nyuj khov ua qab zib tseem yog qhov zoo rau cov neeg muaj ntshav qab zib uas mob siab rau tswj lub cev hnyav, ”nws qhia rau Healthline.

Sijhawm rau khawb hauv - tsis muaj kev phom sij txog ntshav qab zib cov ntshav loj.

Julia yog yav dhau los cov ntawv xov xwm neeg sau saib xyuas kev noj qab haus huv thiab "tus kws qhia hauv kev cob qhia." Raws li nyob rau hauv Amsterdam, nws caij tsheb kauj vab txhua hnub thiab ncig thoob ntiaj teb hauv kev tshawb nrhiav cov kev sib tw hws tawv nqaij thiab cov neeg tsis noj nqaij zoo.