Yam uas cov kabmob ntshav qab zib tuaj yeem noj tau
Zoo Siab
- Cov zaub mov rau cov neeg mob ntshav qab zib
- Koj puas tuaj yeem noj khoom qab zib hauv ntshav qab zib?
- Yuav noj dab tsi los txo cov ntshav qab zib
Kev noj zaub mov rau tus neeg uas muaj ntshav qab zib yog qhov tseem ceeb heev rau cov ntshav qab zib cov ntshav yuav tsum tau tswj thiab khaws cia tsis tu ncua kom tiv thaiv kev hloov pauv zoo li hyperglycemia thiab hypoglycemia tsis tshwm sim. Yog li, nws yog ib qho tseem ceeb uas thaum kuaj pom tus kab mob ntshav qab zib, tus neeg mus rau tus neeg noj zaub mov noj zaub mov ua tiav kev soj ntsuam kev noj zaub mov kom zoo thiab lub hom phiaj khoom noj khoom haus kom haum rau lawv cov kev xav tau raug qhia.
Hauv cov khoom noj ntshav qab zib nws yog ib qho tseem ceeb kom suav nrog thiab nce cov khoom noj muaj fiber ntau, vim lawv pab tswj cov suab thaj, hu ua glycemia, nrog rau kev noj cov zaub mov uas muaj glycemic index tsawg, uas yog, cov khoom noj uas ua rau cov piam thaj ntau ntxiv tam sim no. Tsis tas li ntawd, nws yog ib qho tseem ceeb rau kev tswj hwm kev noj zaub mov uas muaj cov rog, uas muaj kev pheej hmoo ntawm tus neeg muaj mob plawv, ntxiv rau cov ntshav qab zib.
Cov zaub mov rau cov neeg mob ntshav qab zib
Cov lus hauv qab no pab cov neeg muaj ntshav qab zib kom paub seb cov khoom noj twg tau tso cai, uas txwv tsis pub thiab leej twg yuav tsum zam:
| Tso cai | Nrog cawv | Zam |
| Taum, lentils, chickpeas thiab pob kws | Cov nplej xim av, qhob cij daj, hmoov nplej, manioc hmoov nplej, paj kws, noob taum, pob kws hmoov nplej, qos yaj ywm, taub dag, cov qos ntoo, yam thiab turnips | Cov nplej dawb, ncuav dawb, qos yaj ywm me me, qhob noom, ncuav qab zib, hmoov nplej, ncuav, Fabkis khob cij, khob cij dawb, biscuit, Waffle |
Cov txiv ntoo xws li txiv apples, pears, txiv kab ntxwv, txiv duaj, txiv kab ntxwv qaub, txiv hmab txiv ntoo liab thiab txiv tsawb ntsuab. Nws raug nquahu kom lawv noj nrog tev. Cov zaub ntsuab xws li zaub xas lav, zaub cob pob, zucchini, nceb, dos, txiv lws suav, spinach, zaub paj, kua txob, txaij thiab carrots. | Kiwi, melon, txiv ntaub ntoo, ntoo thuv lub khob, txiv quav ntswv nyoos thiab raisin. Beetroot | Cov txiv ntoo xws li hnub tim, figs, dib liab, kua txiv hmab txiv ntoo thiab jelly nrog qab zib |
| Cov tseem nplej xws li oats, qhob cij xim av thiab barley | Tag nrho cov pancakes npaj hauv tsev | Cov zaub mov xyaw uas muaj qab zib |
| Cov nqaij uas muaj rog tsawg, xws li nqaij qaib tsis muaj nqaij thiab nqaij qaib ntxhw thiab ntses | Liab nqaij | Sausages, xws li salami, bologna, ham thiab lard |
| Stevia lossis stevia sweetener | Lwm cov khoom qab zib | Qab zib, zib ntab, suab thaj xim av, jam, phoov, qab zib |
| Paj noob hlis, linseed, chia, taub dag cov noob, Cov txiv hmab txiv ntoo qhuav xws li txiv ntoo, txiv ntoo, almonds, hazelnuts, txiv laum huab xeeb | Txiv roj roj, flaxseed roj (hauv cov khoom me me) thiab txiv maj phaub roj | Fried zaub mov, lwm cov roj, margarine, butter |
| Dej, cov dej tshuaj yej tsis muaj qab zib, tsw qab ntxiag rau dej | Muaj piam thaj tsis muaj kua txiv hmab txiv ntoo | Cawv dej cawv, kua muaj kua thiab dej qab zib |
| Cov mis nyuj, cov yogurt-rog yog cov rog tsawg, rog rog yog cheese zoo | - | Tag nrho cov mis thiab yogurts, cheese daj, ua kua mis, kua qaub thiab cream cheese |
Qhov zoo tshaj plaws yog ib txwm noj cov zaub mov me me txhua 3 teev, ua 3 pluas noj thiab 2 rau 3 khoom noj hauv ib hnub (nruab nrab sawv ntxov, nruab nrab thiab yav tsaus ntuj thiab ua ntej yuav mus pw), hwm txog lub sijhawm noj mov.
Cov txiv hmab txiv ntoo uas tso cai rau hauv ntshav qab zib yuav tsum tsis txhob noj nyob rau hauv kev sib cais, tab sis yuav tsum nrog lwm cov zaub mov thiab, nyiam dua, thaum noj mov kawg, xws li noj su lossis noj hmo, ib txwm muaj qee qhov me me. Nws yog ib qho tseem ceeb los muab kev nyiam ua rau kev noj ntawm tag nrho cov txiv hmab txiv ntoo thiab tsis nyob hauv cov kua txiv, vim tias cov roj tsawg tsawg.
Koj puas tuaj yeem noj khoom qab zib hauv ntshav qab zib?
Koj tsis tuaj yeem noj cov khoom qab zib hauv ntshav qab zib, vim tias lawv muaj cov piam thaj ntau, uas ua rau cov piam thaj nce siab thiab ntshav qab zib kom tsis tuaj yeem tswj hwm, ua rau muaj kev pheej hmoo mob ntshav qab zib, xws li dig muag, mob plawv, teeb meem lub raum thiab nyuaj kho , piv txwv li. Saib daim ntawv teev cov khoom noj muaj ntshav qab zib kom tsis txhob.
Txawm li cas los xij, yog tias koj noj zaub mov zoo thiab tswj koj cov ntshav siab koj tus kheej, qee zaum koj yuav qee cov khoom qab zib, zoo dua uas tau npaj hauv tsev.
Yuav noj dab tsi los txo cov ntshav qab zib
Txo cov ntshav qab zib thiab tswj ntshav qab zib, nws raug nquahu kom noj zaub mov muaj fiber ntau nrog txhua pluas noj, thiab koj yuav tsum noj yam tsawg 25 mus rau 30 gram nyob rau ib hnub. Ib qho ntxiv, kev nyiam yuav tsum tau muab rau cov khoom noj uas muaj glycemic index tsawg thiab nruab nrab, uas yog tus nqi tseem ceeb kom paub ntau npaum li cas ib qho khoom noj muaj nplua nuj nyob rau hauv carbohydrates thiab nce cov piam thaj hauv ntshav.
Txhawm rau tswj ntshav qab zib nws yog qhov tseem ceeb, ntxiv rau kev noj zaub mov zoo rau lub cev, ua kom lub cev qoj ib ce xws li taug kev lossis xyaum qee yam kev ua kis las rau 30 mus rau 60 feeb hauv ib hnub, vim qhov no kuj pab tswj ntshav qab zib cov ntshav, txij li cov leeg mob piam thaj thaum ce. Nws raug nquahu tias ua ntej ua cov haujlwm, tus neeg ua khoom noj txom ncauj me me kom tsis txhob mob ntshav qab zib. Saib dab tsi cov ntshav qab zib yuav tsum tau noj ua ntej qoj ib ce.
Tsis tas li ntawd, nws tseem yog ib qho tseem ceeb kom ntsuas cov suab thaj hauv cov ntshav txhua hnub thiab ua kom siv cov tshuaj uas tus kws kho mob tau qhia, nrog rau thov kev taw qhia ntawm cov khoom noj zaub mov kom muaj kev ntsuas txaus. Saib hauv video hauv qab no qhia txog kev noj haus ntshav qab zib yuav tsum zoo li cas:
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