Ua Daim Ntawv Qhia Kom Tiav Txo Qes Tsawg Carb

Zoo Siab

• Cov txiaj ntsig kev noj qab haus huv
• Yuav ua li cas ua tau cov zaub mov Tsawg Carb
• Pub khoom noj rau
• Cov zaub mov raug tso cai rau hauv kev sim
• Ntau npaum li cas ntawm cov carbohydrates hauv cov zaub mov
• Txwv tsis pub cov zaub mov
• 3-hnub noj zaub mov Tsawg Carb
• Daim ntawv qhia xaivTsawg Carb
• 1. Zucchini mij
• 2. Qij ntsuab tortilla
• 3. Txiv lws suav txiv aws txhaws
• 4. Lub txiv pos nphuab thiab cov txiv ntoo jelly
• Leej twg yuav tsum tsis txhob ua cov zaub mov no

Kev noj haus Tsawg Carb yog txhais los ntawm UK Diabetes Organisation raws li kev noj haus uas muaj qhov yuav txo qis ntawm kev noj zaub mov carbohydrates, thiab tsawg dua 130 g ntawm macronutrient no yuav tsum tau noj ib hnub. Txij li thaum qhov nyiaj ntawm cov khoom noj no tsuas sawv cev tsuas yog 26% ntawm lub zog xav tau los ntawm lub cev, qhov so yuav tsum yog muab los ntawm kev noj cov zaub mov zoo thiab cov protein.

Ntxiv rau qhov kev noj haus no, tseem muaj lwm qhov, hu ua ketogenic noj, uas cov zaub mov carbohydrates noj tseem me dua, nyob nruab nrab ntawm 20 thiab 50 grams tauj ib hnub, uas ua rau lub cev nkag mus rau hauv lub xeev hu ua "ketosis", nyob rau hauv uas nws pib siv cov rog yog cov khoom tseem ceeb ntawm lub zog, hloov ntawm carbohydrates. Txawm li cas los xij, kev noj zaub mov no yog qhov muaj kev txwv ntau heev thiab tsuas yog qhia rau qee kis. Zoo nkag siab txog dab tsi kev noj haus ketogenic zoo li cas thiab thaum twg nws tuaj yeem pom.

Kev noj haus Tsawg Carb nws yog qhov ua tau zoo kom poob ceeb thawj vim tias cov metabolism pib ua haujlwm zoo dua nrog kev nce ntawm cov protein thiab cov rog hauv kev noj zaub mov zoo, kuj tseem pab txo qis qhov mob ntawm lub cev thiab kom tua tau cov kua dej kom zoo. Tshawb xyuas cov lus qhia hauv cov yeeb yaj kiab hauv qab no:

Cov txiaj ntsig kev noj qab haus huv

Ua raws kev noj haus Tsawg Carb tuaj yeem nqa ntau cov txiaj ntsig kev noj qab haus huv xws li:

• Ua kom ntau dua satiety, vim tias qhov nce ntawm kev noj cov protein thiab cov rog lub cev yuav ua rau kev tshaib plab mus ntev;
• Tswj thiab tswj cov roj (cholesterol) thiab triglyceride ntau ntau, nrog rau kev nce HDL roj zoo, txo cov kev pheej hmoo ntawm cov kab mob plawv;
• Pab tswj ntshav qab zib rau kev tswj hwm ntawm cov ntshav qab zib theem;
• Txhim kho txoj haujlwm ua haujlwm, vim tias nws muaj cov zaub mov muaj fiber ntau;
• Nyiam poob ceeb thawj, vim tias yuav txo tau cov calories, nce ntxiv hauv cov nyiaj ntawm cov khoom siv fiber ntau thiab kev tswj hwm glycemic;
• Sib deev cov kua txiv kom zoo, los ntawm kev ua kom muaj zog ntawm cov zis, tshem tawm cov kua dej ntau dhau hauv lub cev.

Txawm li cas los xij, txhawm rau ua kom cov zaub mov zoo no nws yog qhov tseem ceeb heev uas yuav tsum muaj kev qhia los ntawm tus neeg noj zaub mov zoo, vim tias kev suav ntawm cov khoom noj carbohydrates nws txawv raws li qhov xav tau ntawm txhua tus neeg thiab lawv keeb kwm. Tsis tas li ntawd, tus neeg noj zaub mov noj zaub mov kuj tseem tuaj yeem pab kom paub txog cov khoom noj carbohydrates hauv txhua qhov khoom noj, kom tsis txhob ntau tshaj qhov txwv hnub tsim muaj.

Yuav ua li cas ua tau cov zaub mov Tsawg Carb

Txhawm rau ua zaub mov noj Tsawg carb, tshwj xeeb tshaj yog cov carbohydrates yooj yim yuav tsum tau muab tshem tawm cov pluas noj, xws li qab zib, ua kom zoo zoo rau hmoov, haus dej thiab khoom qab zib. Tsis tas li ntawd, thiab nyob ntawm seb muaj pes tsawg carbohydrates koj tseem tabtom sim lub hom phiaj, nws kuj tseem yuav tsum tau txwv txoj kev noj ntawm cov khoom noj carbohydrates, xws li qhob cij, oats, mov lossis nplej zom, piv txwv.

Tus nqi ntawm cov carbohydrate uas yuav tsum tau txiav tawm los ntawm kev noj zaub mov txawv raws li cov metabolism ntawm txhua tus. Kev noj zaub mov "ib txwm muaj" yog feem ntau hauv cov khoom noj carbohydrates, suav nrog txog 250 g ib hnub, thiab vim li ntawd, kev noj haus Tsawg Carb nws yuav tsum tau ua maj mam ua, thiaj li ua rau lub cev tau siv rau nws thiab cov kev mob tshwm sim xws li mob taub hau, kiv taub hau lossis hloov pauv hauv lub siab tsis tshwm.

Nws yog ib qho tseem ceeb uas thaum ua cov khoom noj no, 3 pluas noj zaub mov tseem ceeb thiab 2 khoom noj txom ncauj, kom ua rau noj ntawm qhov me me ntawm cov zaub mov thawm hnub, txo qhov kev xav ntawm kev tshaib plab. Xws li cov khoom noj txom ncauj no yuav tsum muaj qe, tshij, txiv ntoo, avocado thiab txiv maj phaub, piv txwv. Noj su thiab noj hmo yuav tsum yog cov zaub xam lav, protein thiab txiv roj roj ntau ntau, thiab tej zaum tsuas muaj cov carbohydrates me ntsis. Saib cov khoom noj txom ncauj Tsawg Carb.

Txheeb xyuas cov yeeb yaj kiab hauv qab no rau daim ntawv qhia ua ncuav Tsawg Carb uas tuaj yeem suav nrog hauv lub neej txhua hnub:

Pub khoom noj rau

Cov khoom noj pub rau hauv cov khoom noj Tsawg Carb lawv yog:

• Txiv hmab txiv ntoo thiab zaub hauv qhov ntau me me, nyiam dua nyoo, nrog cov tawv nqaij thiab bagasse, kom cov khoom muaj fiber ntau thiab txhim kho qhov kev xav ntawm satiety;
• Cov nqaij ntshiv, tshwj xeeb tshaj yog nqaij qaib lossis qaib cov txwv, tsis muaj tawv nqaij;
• Ntses, dua li cov rog yog zoo li ntses liab, tuna, trout lossis sardines;
• Qe thiab cheese;
• Txiv roj roj, txiv maj phaub roj thiab butter;
• Cov txiv ntoo, almonds, hazelnuts, Brazil txiv ntoo thiab txiv laum huab xeeb;
• Noob nyob rau hauv dav dav, xws li chia, flaxseed, paj noob hlis thiab noob hnav;
• Kas fes thiab teas tsis muaj qab zib.

Hauv kis, tshij, kua mis thiab yogurt nws yog ib qho tseem ceeb uas tswj cov khoom kom yog. Cov mis nyuj tuaj yeem hloov tau rau cov txiv maj phaub lossis txiv mis almond, uas nws cov ntsiab lus carbohydrate muaj qis dua. Nws kuj tseem ceeb kom ua raws li kev noj haus Tsawg Carb nrog 2 rau 3 liv dej rau ib hnub.

Cov zaub mov raug tso cai rau hauv kev sim

Qee cov khoom noj muaj pes tsawg pes tsawg ntawm cov carbohydrates uas, nyob ntawm lub hom phiaj niaj hnub carbohydrate, yuav los yog tsis suav nrog hauv pluas noj. Qee cov piv txwv suav cov txiv laum kab, qos yaj ywm, txhuv, qos yaj ywm qab zib, yams, tseem mov ci thiab cov taub.

Feem ntau, cov neeg uas tawm dag zog tawm dag zog ib txwm muaj peev xwm zam cov carbohydrates ntau hauv kev noj zaub mov, tsis muaj nce phaus yooj yim.

Ntau npaum li cas ntawm cov carbohydrates hauv cov zaub mov

Cov lus hauv qab no teev qee cov zaub mov thiab lawv cov ntsiab lus carbohydrate ib 100 g:

Saib lwm daim ntawv teev cov zaub mov ntau nyob hauv cov carbohydrates.

Txwv tsis pub cov zaub mov

Hauv cov zaub mov no nws yog ib qho tseem ceeb kom tsis txhob muaj tag nrho cov khoom noj uas muaj qhov muaj cov roj carbohydrates ntau. Yog li, qhov kev xaiv zoo yog sib tham nrog daim ntawv qhia zaub mov ua ntej yuav siv. Txawm li cas los xij, qee qhov kev piv txwv ntawm cov hom zaub mov uas yuav tsum tau zam yog:

• Qab zib: suav nrog cov khoom noj xws li dej haus, kua txiv kua txiv, khoom qab zib, qab zib, dej qab zib, ncuav thiab ncuav qab zib;
• Hmoov nplej: nplej, barley lossis txhuv, thiab cov khoom noj xws li mov ci, khob cij, qhob noom, ci;
• Trans nqaijrog: ntim qos yaj ywm kib, khov cov zaub mov khov thiab margarine;
• Nqaij nqaij: nqaij npua, nqaij qaib ntxhw mis, nqaij hnyuv ntxwm, hnyuv ntxwm, salami, tshuaj khib pob kws, nqaij npuas kib;
• Lwm tus: mov dawb, nplej zom dawb, farofa, tapioca thiab npawg.

Yog li, cov lus tseem ceeb tseem ceeb yog sim kom tsis txhob muaj txhua hom khoom lag luam, txij li lawv ib txwm muaj qhov siab ntawm cov khoom noj carbohydrates, muab kev nyiam rau cov khoom ntuj tsim thiab zaub tshiab.

3-hnub noj zaub mov Tsawg Carb

Cov kab ntawv hauv qab no qhia cov piv txwv ntawm cov zaub mov noj uas muaj 3 hnubTsawg Carb:

Cov nyiaj hauv cov zaub mov yuav tsum sib txawv raws lub hnub nyoog, poj niam txiv neej, qib kev tawm dag zog thiab keeb kwm ntawm kab mob. Vim li no, qhov zoo tshaj plaws yog ib txwm sab laj nrog cov khoom noj khoom haus kom thiaj li ua tiav kev soj ntsuam thiab kev npaj khoom noj khoom haus kom tsim nyog rau cov kev xav tau ntawm txhua tus neeg.

Saib cov piv txwv ntawm Carb Tsawg tshais suav nrog cov khoom noj.

Daim ntawv qhia xaivTsawg Carb

Qee cov zaub mov txawv tuaj yeem suav nrog hauv cov khoom noj Tsawg Carb lawv yog:

1. Zucchini mij

Ib qho 100-gram pab ntawm cov nplej zom no muaj txog 59 calories, 1.1 g ntawm protein, 5 g ntawm cov rog thiab 3 g ntawm carbohydrates.

Cov khoom xyaw
• 1 me me zucchini txiav mus rau hauv nyias ib daim hlab
• 1 rab diav txiv maj phaub lossis roj txiv roj
• Hiav txwv ntsev thiab cov kua txob tshiab hauv av, kom saj

Npaj hom

Hlais cov zucchini rau hauv nws qhov ntev hauv cov duab ntawm spaghetti-hom nplej zom. Tseem muaj cov slicers tshwj xeeb uas txiav cov zaub hauv daim ntawv ntawm spaghetti. Hauv cov ntawv ci, tso cov txiv maj phaub roj lossis txiv roj roj thiab tso cov zucchini. Sauté li 5 feeb lossis kom txog thaum lub zucchini pib muag. Lub caij nrog ntsev, qej thiab kua txob dub. Tig tawm ntawm tshav kub thiab ntxiv cov nqaij uas xav tau thiab soob los yog kua ntses.

2. Qij ntsuab tortilla

Ib qho 80 gram pabcuam (¼ cov tortilla) muab kwv yees li 107 calories, 4 g ntawm protein, 9 g ntawm cov rog thiab 2.5 g ntawm carbohydrates.

Cov khoom xyaw

• 550 g ntawm spinach lossis chard nplooj;
• 4 lub teeb ntaus qe dawb;
• ½ tws dos;
• 1 diav ntawm txhoov chives;
• Pinch ntawm ntsev thiab kua txob;
• Roj.

Npaj hom

Muab cov nplooj zaub ntsuab xyaw rau hauv ib lub lauj kaub frying, npog thiab khaws cia rau hauv kev kho mob kub kom txog thaum lawv wilt, uncovering thiab nplawm txij ua ke mus ua ke. Tom qab ntawd tshem tawm los ntawm tshav kub thiab cia sawv ntsug rau ob peb feeb ntawm ib phaj.

Nyob rau hauv tib lub kib, tso ib qho dej ntws ntawm txiv roj roj, dos, chives, ntsev thiab kua txob, thiab cia cov dos ua noj kom txog thaum me me. Tom qab ntawd ntxiv cov qe dawb thiab spinach, cia ua noj rau lwm 5 feeb, kom txog thaum lub tortilla yog qhov kub hauv qab. Rov qab tus vaub kib thiab ua noj rau lwm 5 feeb rau lwm sab.

3. Txiv lws suav txiv aws txhaws

Ib qho kev pab ntawm 4 txiv lws suav txiv aws (65 g) muaj txog 106 calories, 5 g ntawm protein, 6 g ntawm cov rog thiab 5 g ntawm carbohydrates.

Cov khoom xyaw

• 400 g ntawm txiv lws suav txiv aws (24 txiv lws suav kwv yees).
• 8 diav (150 g) ntawm tshis tshis;
• 2 diav ntawm txiv roj roj;
• 1 clove ntawm crushed qej;
• Ntsev thiab kua txob dawb rau saj;
• 6 zaub basil nplooj (rau phaj)

Npaj hom

Ntxuav cov txiv lws suav thiab txiav lub hau me me rau saum toj, tshem tawm cov pulp los ntawm sab hauv siv rab diav me me thiab ua tib zoo xyuas kom tsis txhob cuam cov txiv lws suav. Ruam cov txiv lws suav nrog tshis tshis.

Hauv ib lub thawv ntxiv, sib tov cov roj nrog cov qij, ntsev thiab kua txob thiab tso cov txiv lws suav. Phaj nrog basil nplooj txiav rau hauv cov nplais.

4. Lub txiv pos nphuab thiab cov txiv ntoo jelly

Ib feem ntawm no gelatin nrog txog 90 g (1/3 khob) muaj kwv yees li 16 calories, 1.4 g ntawm protein, 0 g ntawm cov rog thiab 4 g ntawm carbohydrates.

Cov khoom xyaw (rau 7 servings)

• Khob hlais txiv pos nphuab;
• Apple kua txiv apple;
• Minced pear;
• 1 khob ntawm cov dej kub;
• 1 cov noob txiv pos nphuab gelatin kua txob (tsis qab zib)
• Khob dej txias.

Npaj hom

Muab cov gelatin hmoov tso rau hauv ib lub taub ntim thiab tig lub khob ntawm cov dej kub rau saum. Do kom txog thaum cov hmoov kom yaj tag thiab tom qab ntawd ntxiv cov dej txias. Thaum kawg, muab cov txiv ntoo tso rau hauv qab ntawm ib lub khob ntim thiab ntxiv cov nkaws tso cov txiv. Nqa mus rau lub tub yees kom txias kom txog thaum nws solidifies.

Leej twg yuav tsum tsis txhob ua cov zaub mov no

Cov khoom noj zaub mov no tsis yog tsim los ntawm cov poj niam cev xeeb tub lossis pub niam mis, nrog rau menyuam yaus lossis menyuam hluas, thaum lawv loj tuaj. Ntxiv rau, cov neeg laus thiab cov neeg muaj lub raum lossis lub siab muaj teeb meem yuav tsum tsis txhob ua cov zaub mov zoo li no, ib txwm ua raws cov zaub mov uas tsim los ntawm tus kws qhia noj zaub mov noj zaub mov.