Yuav ua li cas noj zaub mov zoo nyob rau hauv tsev yog tias koj muaj ntshav qab zib

Zoo Siab

• 7 lub tswv yim rau kev noj zaub mov zoo hauv tsev noj mov
• 1. Xaiv qhov chaw nyob nrog ntau txoj hau kev
• 2. Noj zaub xam lav
• 3. Xaiv tsuas yog ib qhov kev ua kom tau carbohydrate
• 4. Zam tsis txhob haus dej thiab haus ua kua
• 5. Tsis txhob sau cov kua ntsw
• 6. Xuas cov nqaij siav lossis nqaij nyuj noj
• 7. Zam khoom qab zib
• Cov ntsiab lus yuav ua kom koj cov ntshav qab zib tau tswj

Txhawm rau noj zaub mov zoo sab nraum lub tsev txawm tias koj muaj ntshav qab zib, koj yuav tsum nco ntsoov khaws zaub xam lav ua lub hnub qub thiab tsis txhob haus cov dej qab zib thiab cov khoom qab zib tom qab noj mov.

Tsis tas li ntawd, nws tseem yuav tsum tau saib rau qhov chaw uas muaj ob peb txoj kev xaiv ntawm cov tais diav lossis uas twb tau paub rau kev npaj muaj nrog cov rog thiab suab thaj.

7 lub tswv yim rau kev noj zaub mov zoo hauv tsev noj mov

Cov hauv qab no yog 7 lub tswv yim rau kev xaiv kom zoo thiab tswj koj cov ntshav qab zib kom tswj tau thaum twg koj noj sab nraum.

1. Xaiv qhov chaw nyob nrog ntau txoj hau kev

Xaiv ib qho chaw nrog ntau txoj kev xaiv zaub mov ua rau nws yooj yim dua rau kev xaiv noj qab haus huv thiab qab. Tsev noj mov tus kheej yuav tsum yog qhov zoo dua, qhov twg nws yog qhov tsim nyog xaiv qhov yuav ntxiv dab tsi ntxiv rau hauv lub tais thiab ntau qhov chaw.

A la carte cov khw nojmov tsis yog qhov kev xaiv zoo vim tias nws tsis yooj yim paub tias qhov kev npaj tau li cas, thiab nws tseem tsis tuaj yeem xaiv qhov ntau yuav tau txais kev pabcuam.

Xav nrog tus kheej lub tsev noj mov

2. Noj zaub xam lav

Nws yog ib qho tseem ceeb rau cov ntshav qab zib kom ib txwm noj zaub xam lav rau cov zaub mov tseem ceeb, thiab tag nrho cov zaub mov rau cov khoom noj txom ncauj, xws li mov ci thiab ncuav qab zib.

Cov nqaij fibers nyob rau hauv cov zaub thiab tag nrho cov zaub mov yuav pab tiv thaiv kom tsis txhob muaj ntshav qab zib ntau ntau tom qab noj mov tas, tswj ntshav qab zib.

Noj cov khoom noj qab ntsev tsis txhob noj khoom txom ncauj

3. Xaiv tsuas yog ib qhov kev ua kom tau carbohydrate

Koj yuav tsum xaiv tsuas yog ib qho ntawm cov carbohydrate: mov, nplej zom, puree, farofa lossis qab zib qab zib nrog lub tsho thiab tag nrho cov nyiam dua. Nws kuj tseem ceeb kom tsis txhob tso ob lossis ntau dua ntawm cov zaub mov no rau hauv lub phaj, vim tias lawv nyiam nce ntshav qabzib sai, thiab ib qho yuav tsum nyiam tas nrho cov zaub mov thiab nplej zom.

Xaiv ib qho chaw carbohydrate tsuas

4. Zam tsis txhob haus dej thiab haus ua kua

Cov dej qab zib yuav tsum raug zam vim tias lawv muaj piam thaj ntau, thiab tib yam mus rau cov kua txiv hmab txiv ntoo, uas muaj cov kua qab zib hauv cov txiv hmab txiv ntoo thiab feem ntau coj tau qab zib ntxiv rau kev txhim kho qhov qab. Ib qho ntxiv, cov kua txiv tsis muaj cov fibers ntawm lub txiv hmab txiv ntoo ntuj, uas ua rau cov ntshav qab zib kom nce nrawm. Yuav tsum zam qhov dej cawv, hauv kev xaiv zoo tshaj yog dej, tshuaj yej lossis kas fes tom qab noj mov.

Dej haus, dej tshuaj yej lossis kas fes

5. Tsis txhob sau cov kua ntsw

Cov kua ntses uas muaj kua qaub, cheeses, ketchup, nqaij lossis nqaij qaib cov nqaij lossis cov hmoov nplej txhawm rau yuav tsum tau zam, vim tias cov khoom xyaw no yog cov muaj protein ntau thiab muaj cov carbohydrates uas nyiam qhov nce ntawm cov ntshav qabzib.

Yog li, tus mob ntshav qab zib yuav tsum nyiam cov txiv lws suav, yogurt, mustard, kua txob kua txob lossis vinaigrette hnav khaub ncaws, lossis yuav tsum tau caij cov zaub xam lav thiab nqaij nrog kua txiv qaub thiab tshuaj ntsuab xws li rosemary, zaub txhwb qaib thiab oregano.

Xum cov kua txiv lws suav, mustard, kua txob lossis vinaigrette

6. Xuas cov nqaij siav lossis nqaij nyuj noj

Cov nqaij siav lossis nqaij siav yuav tsum tau nyiam, nyiam dua yog tsis muaj cov kua ntsw, thiab cov zaub mov kib thiab cov khob cij uas npaj rau hauv lub tais yuav tsum zam, vim tias lawv muaj cov rog ntau ntxiv uas ua rau muaj ntshav nce siab thiab txhawb kev muaj kab mob.

Xuas nqaij siav lossis nqaij nyuj noj

7. Zam khoom qab zib

Nws yog ib qho tseem ceeb kom tsis txhob noj cov khoom qab zib tshwj xeeb tshaj yog thaum noj mov hauv tsev, vim nws yog ib qho muaj rau cov kev npaj no hauv cov khw noj mov yuav tsum ua nrog cov piam thaj ntau dhau thiab cov rog, cov khoom xyaw uas txhim kho qhov tsw thiab nyiam cov neeg yuav khoom ntau.

Yog li, txiv hmab txiv ntoo los yog txiv hmab txiv ntoo nyias yuav tsum tau nyiam, nco ntsoov kom tsuas yog ib qho ntawm cov txiv hmab txiv ntoo lossis ib qho hlais ntawm txhua pluas noj.

Noj cov txiv ntoo ua qab zib thiab tsis txhob noj qab zib

Saib cov vis dis aus no rau ntau cov lus qhia txog kev noj kom zoo thiab tswj ntshav qab zib kom tswj tau.

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Cov ntsiab lus yuav ua kom koj cov ntshav qab zib tau tswj

Ntxiv rau cov lus qhia ntawm cov zaub mov zoo tshaj plaws rau cov neeg mob ntshav qab zib thaum noj mov sab nraum lub tsev, nws kuj tseem ceeb heev uas yuav tsum ceev faj, xws li:

• Zam tsis txhob noj mov vim tias koj paub tias koj yuav mus noj mov sab nraum lub tsev, vim tias tsis ua khoom txom ncauj thaum tsim nyog ua rau koj cov piam thaj hauv ntshav nce ntxiv;
• Yog tias koj siv cov insulin ceev lossis ultra-ceev, nco ntsoov nqa cov cuab yeej los ntsuas cov ntshav qabzib thiab siv tshuaj insulin ua ntej noj mov, ua raws li tus kws kho mob qhia;
• Noj cov tshuaj raws li kws kho mob cov lus qhia, tsis nce siab ntxiv vim tias koj paub tias koj yuav noj ntau dua li ib txwm.

Ntxiv rau, nws yog ib qho tseem ceeb kom sau cov ntshav qabzib tom qab noj mov sab nraum lub tsev, vim qhov no yuav pab kom nkag siab tias cov zaub mov twg xav kom muaj ntshav qabzib ntau dua thiab uas yuav tsum zam. Ib qho ntxiv, kev noj mov ua haujlwm rau ua haujlwm kuj tseem yuav pab kom noj qab haus huv thiab tswj ntshav qabzib. Saib cov lus qhia los npaj koj lub thawv noj su ntawm no.

Tswj koj cov ntshav qabzib hauv qab tswj yog qhov tseem ceeb kom tsis txhob muaj teeb meem ntshav qab zib, xws li mob ntshav qab zib taw thiab qhov muag pom teeb meem.