Cov nceb puas yog qhov zoo rau Cov Neeg Mob Ntshav Qab Zib?

Zoo Siab

• Kev noj haus
• Glycemic Performance index thiab glycemic load ntawm nceb
• Muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib
• Ntxiv cov nceb noj koj cov zaub mov
• Hauv qab kab

Qhia tias cov ntshav qab zib yog yam ntxwv ntawm cov ntshav qab zib kom siab, ua raws li cov zaub mov zoo noj qab haus huv uas pab tswj cov ntshav qab zib yog qhov tseem ceeb rau kev kho ().

Txawm li cas los xij, qhov no tuaj yeem hais tau yooj yim dua li kev ua tiav, thiab cov neeg muaj ntshav qab zib yuav pom tias nws nyuaj rau kev txiav txim siab seb cov zaub mov twg thiaj li tsis noj thiab tsis zoo.

Cov nceb qis hauv carbs thiab qab zib thiab suav hais tias yog lub zog tiv thaiv tus mob ntshav qab zib.

Kab lus no piav qhia txog vim li cas nceb yog qhov kev xaiv zoo tshaj yog tias koj muaj ntshav qab zib.

Kev noj haus

Muaj ntau hom nceb, nrog rau cov khawm tsoos ib txwm lossis cov nceb dawb, shiitake, portobello, thiab cov qe nceb nce npe ob peb.

Txawm hais tias lawv qhov sib txawv thiab txawv, lawv txhua tus muaj cov zaub mov zoo sib xws, uas yog tus cwj pwm los ntawm cov piam thaj hauv qab thiab cov rog tsawg.

Ib khob (70 grams) ntawm cov nceb nyoos muab cov hauv qab no ():

• Cov calories: 15
• Carbs: 2 grams
• Qab Zib: 1 gram
• Cov protein ntau: 2 grams
• Rog: 0 grams
• Vitamin B2, lossis riboflavin: 22% ntawm Tus Nqi Txhua Hnub (DV)
• Vitamin B3, lossis niacin: 16% ntawm DV
• Selenium: 12% ntawm DV
• Phosphorus: 5% ntawm DV

Cov nceb muaj ntau nyob rau hauv selenium thiab qee cov vitamins B. Cov vitamins B yog ib pawg ntawm yim cov dej-cov vitamins uas txuas nrog rau kev ua haujlwm hauv lub hlwb. Lub caij no, selenium yog ib qho muaj zog antioxidant uas ua lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm cov thyroid (,).

Cov nceb yog cov muaj calorie tsawg, cov zaub mov carb uas tuaj yeem nyiam noj cov zaub mov uas muaj ntshav qab zib. Lawv kuj muab cov selenium ntau thiab qee cov vitamins B.

Glycemic Performance index thiab glycemic load ntawm nceb

Glycemic Performance index (GI) thiab glycemic load (GL) yog ob chav kev faib tawm uas pab ntsuas seb cov zaub mov carb muaj feem li cas rau cov ntshav qab zib.

Lawv yog ob qho tib si kev siv tswv yim thiab siv dav hauv kev kho mob ntawm kab mob xws li mob ntshav qab zib (,,).

Txoj kev GI tau teeb tsa cov zaub mov ntawm 0–100 thiab qhia koj seb lawv yuav cuam tshuam li cas txog koj cov ntshav qab zib hauv ntshav los ntawm kev muab lawv faib ua peb pawg ():

• tsawg GI: 1–55
• nruab nrab GI: 56–69
• siab GI: 70–100

Cov khoom noj uas muaj GI tsawg yuav yuav nce koj cov piam thaj hauv ntshav kom qeeb qeeb. Hauv kev sib piv, cov uas muaj GI siab yuav ua rau lawv loj.

Hloov pauv tau, cov zaub mov tuaj yeem raug cais raws li lawv cov GL, uas ua rau hauv cov khoom noj GI, nrog rau cov ntsiab lus carb thiab qhov loj me. Nws tau txiav txim siab los ntawm sib tshooj GI los ntawm carb cov ntsiab lus ntawm ib qho kev ua haujlwm loj thiab faib cov txiaj ntsig ntawm 100 ().

Lub kaw lus GL tseem faib zaub mov rau peb pawg ():

• Tsawg GL: 10 thiab hauv qab
• nruab nrab GL: 11–19
• siab GL: 20 thiab tshaj saud

Zoo sib xws rau GI, tus GL tsawg qhia koj tias zaub mov tsuas cuam tshuam rau koj cov ntshav qab zib hauv lub cev, hos cov GL siab qhia tau tias yog cov txiaj ntsig zoo dua.

Txawm hais tias cov nceb yog cov nceb hauv cov txuj ci, lawv suav hais tias yog zaub dawb - xws li dos thiab qij - nrog GI tsawg ntawm 10-15 thiab GL tsawg dua li 1 tauj ib khob (70 grams), txhais tau tias lawv yuav tsis nce qib koj cov ntshav qab zib (11).

Cov nceb yuav suav tias yog GI tsawg thiab GL zaub mov qis, txhais tau tias lawv yuav tsis nce koj cov ntshav qab zib kom.

Muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib

Cov nceb yuav muaj txiaj ntsig zoo rau qee yam ntshav qab zib.

Kev tshawb fawb qhia tau hais tias kev noj zaub mov ntau nyob rau hauv cov zaub zoo li nceb thiab lwm yam zaub mov muaj txiaj ntsig vitamin yuav pab tiv thaiv tus mob ntshav qab zib hauv kev xeeb tub, uas cuam tshuam kwv yees li 14% ntawm cev xeeb tub thoob ntiaj teb thiab cuam tshuam rau leej niam thiab tus menyuam (,,,).

Ua tsaug rau lawv cov vitamin B ntau cov ntsiab lus, nceb kuj tseem tuaj yeem tiv thaiv lub hlwb tsis ua haujlwm thiab dementia hauv cov neeg laus uas muaj vitamin B tsis txaus, nrog rau cov neeg muaj ntshav qab zib uas tau noj cov tshuaj metformin los tswj lawv cov ntshav qab zib kom qis (,).

Ntxiv nrog rau cov vitamins B, lub ntsiab lus bioactive sib txuas hauv nceb -polysaccharides - kuj muaj cov yam ntxwv tiv thaiv ntshav qab zib.

Kev tshawb nrhiav hauv cov tsiaj uas muaj ntshav qab zib hom 2 qhia tau hais tias polysaccharides tuaj yeem txo qis cov ntshav qab zib, txhim kho cov tshuaj insulin, thiab txo cov ntaub so ntswg ua puas (,,,).

Ntxiv rau, soluble fiber ntau beta glucan - ib qho ntawm cov polysaccharides pom nyob rau hauv nceb - qeeb zom cov zaub mov thiab qeeb kev nqus ntawm cov suab thaj, yog li tswj koj cov ntshav qab zib cov ntshav tom qab noj mov (,).

Polysaccharides kuj tseem tuaj yeem txo cov ntshav muaj roj cholesterol, uas ua kom txo qis kev mob plawv thiab mob hlab ntsha ntsig txog ntshav qab zib tsis muaj tswj (,).

Ntawd tau hais tias, kev tshawb fawb ntxiv yog xav paub ntxiv kom nkag siab zoo npaum li cas cov vitamins B thiab polysaccharides hauv cov nceb yuav pab tau cov neeg muaj ntshav qab zib.

Cov vitamins B thiab polysaccharides hauv cov nceb tuaj yeem pab tswj thiab tiv thaiv ntshav qab zib thiab nws cov teeb meem. Txawm li cas los xij, ntau txoj kev tshawb fawb ntawm tib neeg yog xav tau los qhia qhov tseeb no.

Ntxiv cov nceb noj koj cov zaub mov

Muab cov nceb mus rau ntau yam, muaj ntau txoj hauv kev ntxiv rau lawv rau koj cov zaub mov noj, suav nrog kev noj lawv nyoos, ci, ci, ci nqaij, los yog hauv cov kua ntses lossis kua zaub.

Yog tias koj tab tom nrhiav rau txoj kev tshiab thiab qab dua los ntxiv rau koj cov zaub mov noj, sim cov nceb carb qis thiab cov pob kws nplej kais.

Rau daim ntawv qhia no koj xav tau cov hauv qab no:

• 1.5 khob (105 grams) ntawm nceb, hlais
• 1.5 khob (200 grams) ntawm pob zaub paj taub
• 1 khob (30 grams) ntawm spinach
• 1/4 khob (40 grams) ntawm dos, txhoov
• 1 tbsp ntawm txiv roj roj
• 1 celery lo, hlais
• 1 me me qej clove, minced
• 3 tbsp (45 ml) ntawm zaub broth
• Ntsev, kua txob, thiab kua ntses los saj

Tso ib qho txuj ci loj dhau qhov nruab nrab kub thiab ntxiv cov txiv roj roj. Ntxiv cov dos thiab zaub kav thiab ua noj 5 feeb. Tom qab ntawd ntxiv qej thiab ua noj rau ob peb feeb.

Tom ntej no, ntxiv cov nceb thiab sauté kom txog thaum siav. Tom qab ntawd ntxiv cov cauliflower nplej thiab tas cov khoom xyaw - rho cov zaub ntsuab - thiab ua noj kom txog thaum muag muag. Thaum kawg, ntxiv cov spinach thiab lub caij nrog ntsev thiab kua txob ua ntej ua haujlwm.

Daim ntawv qhia no ua ob qho thiab ua ib qho zoo ntxiv rau koj li noj su lossis ua hmo.

Cov nceb yog qhov muaj ntau yam thiab ua tau qab thiab, thiab ntxiv rau hauv koj cov zaub mov tso cai rau koj los siv kom zoo dua ntawm lawv cov txiaj ntsig.

Hauv qab kab

Cov nceb muaj kev nyab xeeb noj tau yog tias koj muaj ntshav qab zib, vim tias lawv cov GI thiab GL cov ntsiab lus tsawg yuav tsis nce koj cov ntshav qab zib kom ntau.

Tsis tas li, lawv cov vitamin B thiab polysaccharide cov ntsiab lus tuaj yeem muab cov txiaj ntsig kev noj qab haus huv ntxiv uas tseem ceeb rau cov neeg muaj ntshav qab zib, suav nrog kev txhim kho ntshav qab zib thiab cov roj cholesterol tswj.

Ib cag los ntawm lawv cov khoom siv tiv thaiv ntshav qab zib, nceb tuaj yeem ntxiv qhov qab rau koj cov tais diav uas tsis muaj cov carbs ntxiv thiab calories.