Qhia Txog Kev Noj Qab Nyob Zoo Tsawg Carb Noj Nrog Mob Ntshav Qab Zib

Zoo Siab

• Mob ntshav qab zib yog dab tsi, thiab cov zaub mov noj ua si noj li cas?
• Noj cov zaub mov carb qis yuav pab tswj ntshav qab zib tau li cas?
• Txoj kev noj carb zoo tshaj plaws rau cov neeg muaj ntshav qab zib yog dab tsi?
• Cov carbs twg nce qib ntshav qab zib?
• Cov zaub mov noj thiab cov zaub mov ua kom tsis txhob pom
• Cov khoom noj tau noj
• Cov khoom noj tau noj kom tsawg
• Cov khoom noj kom tsis txhob pom
• Ib hnub piv txwv ntawm cov zaub mov muaj carb tsawg rau cov neeg muaj ntshav qab zib
• Noj tshais: Cov qe thiab zaub ntsuab
• Noj su: Cobb zaub xam lav
• Noj hmo: Salmon nrog veggies
• Tag nrho cov zom cov zaub mov carbs rau hnub: 37 grams
• Tham nrog koj tus kws kho mob ua ntej hloov koj txoj kev noj zaub mov
• Lwm txoj hauv kev txo cov ntshav qab zib kom tsawg
• Hauv qab kab

Ntshav qab zib yog ib tus kab mob uas cuam tshuam ntau tus neeg nyob thoob plaws lub ntiaj teb.

Tam sim no, ntau dua 400 lab tib neeg muaj ntshav qab zib thoob ntiaj teb (1).

Txawm hais tias ntshav qab zib yog qhov mob uas nyuaj, tswj xyuas cov ntshav qab zib kom zoo tuaj yeem txo kev phom sij ntau (2,).

Ib txoj hauv kev ua kom cov ntshav qab zib kom siab dua yog ua raws li cov zaub mov muaj carb qis.

Tsab ntawv xov xwm no nthuav tawm cov ntsiab lus ntxaws heev ntawm kev noj zaub mov carb kom tsawg rau kev tswj ntshav qab zib.

Mob ntshav qab zib yog dab tsi, thiab cov zaub mov noj ua si noj li cas?

Nrog rau ntshav qab zib, lub cev tsis tuaj yeem ua cov txheej txheem carbohydrates.

Feem ntau, thaum koj noj carbs, lawv tau tawg ua tej ntu me me ntawm cov piam thaj, uas mus ua cov piam thaj hauv ntshav.

Thaum cov ntshav qab zib kom nce siab, cov txiav yuav ua los ntawm kev tsim cov tshuaj insulin. Qhov tshuaj hormones no tso cai rau cov ntshav qab zib kom nkag mus rau hauv cov ntshav.

Rau cov neeg uas tsis muaj ntshav qab zib, cov ntshav qab zib cov ntshav yuav nyob hauv ib qho chaw thawm hnub. Hais txog cov muaj mob ntshav qab zib, cov kab ke no tsis ua haujlwm zoo ib yam.

Qhov no yog qhov teeb meem loj, vim tias muaj ob qho dhau thiab ntshav qab zib cov ntshav qab zib tsawg yuav ua rau muaj kev phom sij heev.

Muaj ob peb hom ntshav qab zib, tab sis ob yam uas feem ntau tshwm sim yog yam 1 thiab ntshav qab zib hom 2. Ob qho xwm txheej no tuaj yeem tshwm sim thaum muaj hnub nyoog li cas.

Hom ntshav qab zib hom 1, ib tug txheej txheem autoimmune rhuav tshem cov insulin-ua cov beta hlwb hauv cov txiav ua kua hlav. Cov neeg muaj ntshav qab zib noj insulin ntau zaus nyob rau ib hnub twg los xyuas kom cov piam thaj nkag mus rau hauv cov ntshav thiab nyob rau theem ntawm cov ntshav ().

Ntawm cov ntshav qab zib hom 2, thawj zaug hauv hlwb beta pib tsim cov insulin txaus, tab sis lub cev lub cev tiv thaiv nws qhov kev txiav txim siab, yog li cov ntshav qab zib tseem nyob siab. Txhawm rau them, qhov txiav ua rau cov kua dej ntau ntxiv, sim ua kom cov ntshav qab zib kom qis.

Sij hawm dhau mus, cov qe hlwb poob lawv lub peev xwm los tsim cov insulin txaus (5).

Ntawm peb macronutrients - protein, carbs, thiab cov rog - carbs muaj qhov cuam tshuam zoo tshaj plaws rau kev tswj ntshav qab zib. Qhov no yog vim tias lub cev ua rau lawv zom zaws hauv cov piam thaj.

Yog li, cov neeg mob ntshav qab zib yuav tau noj tshuaj insulin ntau dua, noj tshuaj noj, lossis ob qho tib si thaum lawv noj ntau yam carbohydrates.

Cov neeg muaj ntshav qab zib ua rau tsis txaus insulin lossis tsis kam tiv thaiv nws cov teebmeem. Thaum lawv noj carbs, lawv cov piam thaj hauv ntshav tuaj yeem nce rau qhov txaus ntshai txog qib tshwj tsis yog kev noj tshuaj.

Noj cov zaub mov carb qis yuav pab tswj ntshav qab zib tau li cas?

Ntau cov kev tshawb fawb txhawb cov zaub mov carb qis rau kev kho mob ntshav qab zib (6,,,,, 11).

Qhov tseeb, ua ntej kev tshawb pom ntawm cov tshuaj insulin hauv 1921, kev noj haus carb tsawg heev tau suav hais tias yog kev kho mob rau cov neeg muaj ntshav qab zib ().

Dab tsi ntxiv, kev noj zaub mov qis carb zoo li ua haujlwm tau zoo hauv lub sijhawm ntev thaum tib neeg lo lawv.

Hauv ib txoj kev tshawb nrhiav, cov neeg muaj ntshav qab zib hom 2 noj cov zaub mov muaj kab mob tsawg dua 6 lub hlis. Lawv cov ntshav qab zib tseem nyob tau zoo tswj hwm ntau dua 3 xyoos tom qab yog lawv nyam mus rau kev noj zaub mov ().

Zoo sib xws, thaum cov neeg muaj ntshav qab zib hom 1 ua raws li kev noj haus carb txwv, cov neeg uas ua raws kev noj haus tau pom kev nce qeb ntshav qab zib ntau ntau nyob rau 4 xyoo ().

Kev tshawb fawb pom tau tias cov neeg muaj ntshav qab zib muaj kev txhim kho mus sij hawm ntev hauv kev tswj cov ntshav qab zib thaum noj cov zaub mov muaj carb tsawg.

Txoj kev noj carb zoo tshaj plaws rau cov neeg muaj ntshav qab zib yog dab tsi?

Qhov zoo tshaj plaws carb kom tsawg rau cov neeg nyob nrog ntshav qab zib yog qee cov lus tsis txaus ntseeg, txawm tias ntawm cov neeg uas txhawb nqa carb txwv.

Ntau cov kev tshawb pom pom muaj kev txhim kho zoo tshaj plaws hauv cov ntshav qab zib, lub cev qhov hnyav, thiab lwm qhov cim thaum carbs tau txwv tsis pub mus 20 grams hauv ib hnub (,).

Dr. Richard K. Bernstein, uas muaj ntshav qab zib hom 1, tau noj 30 grams carbs ib hnub thiab sau txog kev tswj ntshav qab zib zoo hauv nws cov neeg mob uas ua raws tib txoj kev ().

Txawm li cas los xij, lwm qhov kev tshawb fawb qhia tau ntau dua kev txwv carb, xws li 70-90 grams ntawm carbs tag nrho, lossis 20% ntawm calories los ntawm carbs, kuj tseem muaj txiaj ntsig (,).

Qhov zoo tshaj plaws ntawm cov carbs kuj tseem yuav sib txawv ntawm tus neeg, txij li txhua tus neeg muaj kev teb tshwj xeeb rau carbs.

Raws li lub koom haum American Diabetes Association (ADA), tsis muaj ib qho kev noj haus zoo ib yam rau txhua tus neeg muaj ntshav qab zib. Tus kheej cov phiaj xwm pluas noj, uas xav txog koj li kev noj haus thiab hom phiaj hauv metabolic, zoo tshaj (17).

Tsab cai ADA kuj tseem pom zoo kom txhua tus neeg ua haujlwm nrog lawv pab neeg saib xyuas kev noj qab haus huv txiav txim rau kev noj carb uas haum rau lawv.

Los xyuas seb koj qhov zoo tshaj plaws ntawm cov carbs, koj yuav xav ntsuas koj cov ntshav qab zib nrog lub 'meter' ua ntej noj mov thiab ntxiv 1 rau 2 teev tom qab noj mov.

Raws li ntev raws li koj cov piam thaj hauv ntshav tseem qis dua 140 mg / dL (8 mmol / L), qhov taw tes ntawm kev puas tsuaj rau cov hlab ntsha tuaj yeem tshwm sim, koj tuaj yeem haus 6 grams, 10 grams, lossis 25 grams carbs ib pluag noj rau cov zaub mov muaj carb tsawg. Cov.

Txhua yam nws nyob ntawm koj tus kheej lub siab ntev. Tsuas nco ntsoov tias txoj cai dav dav yog qhov tsawg dua carbs koj noj, koj cov piam thaj hauv ntshav yuav tsawg dua.

Thiab, ntau dua li tshem tawm cov carbs tag nrho, cov zaub mov noj qab nyob zoo uas tsis muaj carb yuav tsum muaj cov khoom noj khoom haus-ntom, cov muaj fiber ntau carb qhov chaw, xws li zaub, txiv ntseej, txiv ntoo, thiab noob.

Kev noj cov carb ntawm 20-90 grams tauj ib hnub tau pom tias siv tau los txhim kho kev tswj ntshav qab zib hauv cov neeg muaj ntshav qab zib. Txawm li cas los xij, nws zoo tshaj rau kev ntsuas ntshav qab zib ua ntej thiab tom qab noj mov kom pom koj li kev txwv carb.

Cov carbs twg nce qib ntshav qab zib?

Hauv cov khoom noj cog, carbs muaj kev sib xyaw ua ke ntawm cov hmoov txhuv nplej siab, piam thaj, thiab fiber. Tsuas yog cov hmoov txhuv nplej siab thiab cov qab zib muaj cov ntshav qab zib.

Fiber ntau uas nyob hauv cov zaub mov, txawm hais tias soluble lossis insoluble, tsis cuam tshuam rau cov piam thaj hauv lub cev, thiab tsis nce cov piam thaj hauv ntshav (18).

Koj tuaj yeem txiav tawm lub fiber ntau thiab qab zib cawv los ntawm tag nrho cov ntsiab lus carb, tso koj rau hauv cov zom lossis zom "net" carb cov ntsiab lus. Piv txwv li, 1 khob zaub cob pob muaj 5 gram ntawm carbs, 3 ntawm cov yog fiber. Yog li ntawd, nws cov carb cov ntsiab lus yog 2 grams.

Prebiotic fiber, xws li cov tshuaj tiv thaiv kab mob inulin, kuj tau qhia txog kev txhim kho cov ntshav qab zib kom nrawm thiab lwm qhov cim kho mob hauv cov neeg muaj ntshav qab zib hom 2 ().

Cov dej cawv muaj suab thaj, xws li maltitol, xylitol, erythritol, thiab sorbitol, feem ntau yog siv los ua cov qab zib tsis muaj qab zib thiab lwm yam khoom "noj".

Qee tus, tshwj xeeb maltitol, tuaj yeem nce qib ntshav qab zib hauv cov neeg muaj ntshav qab zib ().

Vim li no, siv cov cuab yeej carb nqa ceev faj, vim tias cov suav muaj npe ntawm cov khoom lag luam yuav tsis muaj tseeb yog tias tag nrho cov carbs tau txhawb los ntawm maltitol rho tawm tag nrho.

Txuas ntxiv, qhov cuab yeej nqa carb nqa tsis tau siv los ntawm Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA) lossis ADA.

Cov txee carb no yuav yog qhov khoom siv muaj txiaj ntsig. Nws muab cov ntaub ntawv rau pua pua ntawm cov khoom noj ntawm tag nrho cov carbs, net carbs, fiber, protein thiab rog.

Cov Starches thiab cov suab thaj nce qib ntshav qab zib, tab sis kev noj haus fiber ntau tsis muaj. Cov piam thaj cawv maltitol kuj tseem tuaj yeem nce ntshav qab zib.

Cov zaub mov noj thiab cov zaub mov ua kom tsis txhob pom

Nws yog qhov zoo tshaj rau kev noj zaub mov kom tsawg carb, tag nrho cov zaub mov muaj zaub mov ntau.

Nws tseem ceeb heev uas koj yuav tsum saib kom koj lub cev tshaib plab thiab paub txog kev noj qab nyob zoo, tsis hais koj noj dabtsi.

Cov khoom noj tau noj

Koj tuaj yeem noj cov zaub mov carb qis hauv qab no kom txog thaum koj tau noj tag nrho. Thiab nco ntsoov tias kom tau txais protein txaus ntawm txhua pluas noj:

• nqaij, nqaij qaib, thiab nqaij ntses
• qe
• cheese
• nonstarchy zaub (feem ntau cov zaub tsis suav cov uas nyob hauv qab no)
• avxov
• tau cov txiv ntseej
• txiv roj roj, txiv maj phaub roj, butter, qab zib, qaub cream, thiab qab zib

Cov khoom noj tau noj kom tsawg

Koj tuaj yeem noj cov zaub mov hauv qab no hauv tsawg dua thaum noj mov, nyob ntawm koj tus kheej carb kam rau ua:

• Cov txiv ntoo: 1 lub khob lossis tsawg dua
• Tiaj, Greek yogurt: 1 khob lossis tsawg dua
• Tsev cheese: 1/2 khob lossis tsawg dua
• Neeg rau thiab txiv laum huab xeeb: 1-2 ooj, los yog 30-60 grams
• Flaxseeds lossis chia noob: 2 diav
• Cov chocolate dub (tsawg kawg yog 85% cocoa): 30 grams lossis tsawg dua
• Lub caij ntuj no taub (butternut, noob txiv qhib, taub dag, spaghetti, thiab hubbard): 1 khob lossis tsawg dua
• Dej cawv: 1.5 ooj, los yog 50 grams
• Qhuav liab los yog dawb caw: 4 ooj, los yog 120 grams

Cov khoom noj muaj rog, xws li taum pauv, lentils, thiab taum, yog qhov muaj txiaj ntsig zoo ntawm cov protein, txawm tias lawv muaj carbs zoo li. Nco ntsoov suav nrog lawv hauv koj kev suav txhua hnub hauv carb.

Kev txiav txim siab txo qis carbs feem ntau ua rau qis qis hauv insulin, uas ua rau lub raum tso sodium thiab dej (20).

Sim noj ib khob kua zaub, ob peb lub txiv ntseej, lossis qee yam qab ntsev cov zaub mov uas muaj ntsev tsawg los ua kom cov ntsev ploj. Tsis txhob ntshai ntxiv rau me ntsis ntsev ntxiv rau koj cov zaub mov.

Txawm li cas los xij, yog tias koj muaj lub plawv tsis ua haujlwm siab, lub raum mob ntshav, lossis ntshav siab, tham nrog koj tus kws kho mob ua ntej nce cov ntsev hauv koj lub cev kom tsawg.

Cov khoom noj kom tsis txhob pom

Cov zaub mov no yog ntau hauv carbohydrates thiab tuaj yeem txhim kho cov ntshav qab zib kom ntau hauv cov neeg muaj ntshav qab zib:

• mov ci, nplej zom, cereal, pob kws, thiab lwm yam nplej
• cov hmoov txhuv nplej siab, zoo li qos yaj ywm, qos yaj ywm qab zib, yams, thiab taro
• mis nyuj
• txiv hmab txiv ntoo uas tsis yog berries
• kua txiv, dej qab zib, punch, dej qab zib, thiab lwm yam.
• npias
• cov khoom qab zib, khoom ci, khoom qab zib, mis nyuj khov, thiab lwm yam.

Lo rau cov khoom noj uas tsis muaj cov zaub mov carb qis xws li nqaij, ntses, qe, nqaij nruab deg, zaub tsis qab, thiab cov rog zoo. Zam cov zaub mov uas muaj cov carbs ntau.

Ib hnub piv txwv ntawm cov zaub mov muaj carb tsawg rau cov neeg muaj ntshav qab zib

Ntawm no yog daim ntawv qhia ua zaub mov noj nrog 15 gram lossis tsawg dua ntawm kev zom carbs hauv ib pluag noj. Yog tias koj tus kheej kev tiv thaiv carb ntau dua lossis qis dua, koj tuaj yeem hloov kho qhov kev pabcuam rau ntau thiab tsawg.

Noj tshais: Cov qe thiab zaub ntsuab

• 3 qe siav nyob rau hauv butter (1.5 grams carbs)
• 1 khob sautéed spinach (3 grams carbs)

Koj tuaj yeem txuas koj lub qe thiab zaub ntsuab nrog:

• 1 khob blackberries (6 grams carbs)
• 1 khob kas fes nrog qab zib thiab xaiv qab zib tsis muaj qab zib

Tag nrho cov zom cov zaub mov carbs: 10.5 grams

Noj su: Cobb zaub xam lav

• 3 ooj (90 grams) nqaij qaib siav
• 1 ooj (30 grams) Roquefort cheese (1/2 gram ntawm carbs)
• 1 daim nqaij npuas kib
• 1/2 avoc av nruab nrab (2 grams carbs)
• 1 khob txiv lws suav (5 grams carbs)
• 1 lub khob zaub xas lav (1 gram ntawm carbs)
• txiv roj roj thiab vinegar

Koj tuaj yeem ua ke nrog koj cov xam lav nrog:

• 20 grams (2 fab me me) 85% chocolate dub (4 grams carbs)
• 1 khob ntawm iced tshuaj yej nrog yeem qab zib tsis muaj qab zib

Tag nrho cov zom zom carbs: 12,5 grams.

Noj hmo: Salmon nrog veggies

• 4 ooj ntses salmon
• 1/2 khob sautéed zucchini (3 grams carbs)
• 1 khob sautéed nceb (2 grams carbs)

Los ua kom koj cov mov thiab cov khoom qab zib:

• 4 ooj (120 g) liab caw (3 grams carbs)
• 1/2 khob hlais txiv pos nphuab nrog whipped cream
• 1 ooj walnuts (6 grams carbs)

Tag nrho cov zom cov zaub mov carbs: 14 grams

Tag nrho cov zom cov zaub mov carbs rau hnub: 37 grams

Rau cov tswv yim ntau ntxiv, ntawm no yog cov npe ntawm xya cov zaub mov sai cov zaub mov carb tsawg, thiab cov npe ntawm 101 cov zaub mov noj qis carb.

Cov phiaj xwm khoom noj los tswj ntshav qab zib yuav tsum muaj chaw carbs ntau tshaj li peb pluag mov. Txhua pluas noj yuav tsum muaj cov protein, sib luag noj kom qab, thiab cov carbs me me, feem ntau yog los ntawm zaub.

Tham nrog koj tus kws kho mob ua ntej hloov koj txoj kev noj zaub mov

Thaum cov carbs yog txwv, muaj ntau txoj kev txo cov ntshav qab zib kom tsawg.

Vim li no, koj tus kws kho mob feem ntau yuav txo koj cov tshuaj insulin thiab lwm yam tshuaj noj. Muaj qee kis, lawv yuav tshem tawm koj cov tshuaj tau zoo ib yam nkaus.

Ib txoj kev tshawb nrhiav tau tshaj tawm tias 17 ntawm 21 tus neeg tuaj koom nrog tus mob ntshav qab zib hom 2 tuaj yeem nres lossis txo lawv cov tshuaj mob ntshav qab zib thaum carbs tau txwv tsis pub tshaj 20 gram ib hnub ().

Hauv lwm txoj kev tshawb nrhiav, cov neeg koom nrog hom 1 ntshav qab zib noj tsawg dua 90 grams carbs txhua hnub. Lawv cov piam thaj hauv ntshav tau zoo tuaj, thiab muaj tsawg dua qhov tsis muaj piam thaj hauv ntshav vim tias cov tshuaj insulin tsawg dua ().

Yog tias cov tshuaj insulin thiab lwm yam tshuaj tsis hloov rau kev noj zaub mov kom tsawg, yuav muaj kev pheej hmoo txaus ntshai cov ntshav cov piam thaj hauv lub cev, tseem muaj npe hu ua hypoglycemia.

Yog li, nws yog ib qho tseem ceeb uas cov neeg siv tshuaj insulin lossis lwm yam tshuaj ntshav qab zib tham nrog lawv tus kws kho mob ua ntej pib noj zaub mov carb tsawg.

Cov neeg feem coob yuav xav tau kom txo lawv cov ntshav ntawm insulin lossis lwm yam tshuaj mob ntshav qab zib thaum ua raws li cov zaub mov carb qis. Yog tsis ua li ntawd tej zaum yuav ua rau muaj kev phom sij hauv cov ntshav qab zib tsawg.

Lwm txoj hauv kev txo cov ntshav qab zib kom tsawg

Ntxiv rau kev ua raws li kev noj haus carb tsawg, kev tawm dag zog lub cev kuj tseem tuaj yeem pab tswj ntshav qab zib los ntawm kev txhim kho cov tshuaj insulin.

Kev sib xyaw ua ke ntawm kev cob qhia kev tawm tsam thiab kev tawm dag zog aerobic yog qhov muaj txiaj ntsig tshwj xeeb ().

Kev pw tsaug zog zoo kuj tseem ceeb heev. Kev tshawb fawb tau ua ntu zus pom tias cov neeg uas pw tsaug zog tsis zoo muaj feem yuav ua mob ntshav qab zib ().

Ib txoj kev tshawb fawb tsis ntev los no tau pom tias cov neeg muaj ntshav qab zib uas pw 6.5 rau 7,5 teev ib hmos muaj kev tswj ntshav qab zib zoo dua piv rau cov neeg uas tsaug zog tsawg dua lossis ntau lub sijhawm ().

Lwm qhov tseem ceeb rau kev tswj ntshav qab zib zoo? Tseem tswj koj cov kev ntxhov siab. Yoga, qigong, thiab kev xav tau pom tias yuav txo cov ntshav qab zib thiab tshuaj insulin ntau ntau (24).

Ntxiv rau kev ua raws li kev noj haus carb qis, kev tawm dag zog, kev pw tsaug zog zoo, thiab tswj kev ntxhov siab tuaj yeem txhim kho kev saib xyuas ntshav qab zib tau ntxiv.

Hauv qab kab

Kev tshawb fawb qhia tias cov pluas noj qis carb tuaj yeem tswj hwm tus mob ntshav qab zib hom 1 thiab hom 2.

Kev noj zaub mov kom tsawg hauv lub cev yuav tuaj yeem txhim kho kev tswj ntshav qab zib, txo cov kev xav tau kev noj tshuaj, thiab txo kev pheej hmoo ntawm cov ntshav qab zib muaj teeb meem.

Tsuas yog nco ntsoov tham nrog koj tus kws kho mob ua ntej hloov pauv kev noj zaub mov noj, vim koj cov tshuaj noj ntau npaum li cas yuav tsum tau kho kom haum.