Koj puas muaj mob ntshav qab zib? Yog li ntawd tej zaum koj yuav paub zoo tias koj yuav tsum ceev faj heev txog yam koj noj. Tshwj xeeb tshaj yog txog cov carbohydrates uas peb noj, uas yog, cov khoom noj uas muaj hmoov txhuv nplej siab thiab qab zib. Qee zaum peb xav tias qhov zoo tshaj plaws rau mob ntshav qab zib yog tshem tawm cov carbohydrates tag nrho ntawm peb cov zaub mov noj. Tab sis qhov tseeb, cov carbohydrates yog qhov tseem ceeb rau kev muab zog rau peb lub cev. Qhov tseem ceeb tshaj plaws yog tswj lawv. Niaj hnub no peb tab tom tham txog kev noj zaub mov tshwj xeeb uas tseem ceeb heev rau cov neeg uas muaj mob ntshav qab zib, tshwj xeeb tshaj yog Hom 2 Mob ntshav qab zib, thiab pab kom cov ntshav qab zib nyob rau tib theem. Qhov no hu ua 'Kev Noj Zaub Mov Carbohydrate Sib Xws' lossis luv luv CCHO Diet .
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Hais yooj yim xwb, CCHO no yog dab tsi?
Lub npe no tej zaum yuav zoo li ib yam loj thiab nyuaj heev. Tab sis nws yog ib lub tswv yim yooj yim heev. Tej zaum koj tus kws kho mob yuav hu nws ua 'kev noj zaub mov uas muaj carbohydrate tas li' lossis 'kev noj zaub mov uas muaj carbohydrate tswj tau'.
Hais yooj yim xwb, CCHO txhais tau tias khaws cov carbohydrates hauv koj cov pluas noj tseem ceeb kom ruaj khov li sai tau, txhua hnub.
Xav txog seb, yog koj noj 60 grams ntawm cov carbohydrates thaum sawv ntxov no, koj yuav sim noj tib yam li thaum sawv ntxov tag kis thiab thaum sawv ntxov tom ntej. Koj kuj tseem yuav khaws cov khoom noj uas koj noj thaum noj su tib hnub ntawd. Lub hom phiaj tseem ceeb ntawm qhov no yog kom koj cov ntshav qab zib, lossis glucose, nyob ruaj khov thiab nyob rau tib theem, yam tsis muaj kev nce siab thiab poob qis sai sai. Thaum cov ntshav qab zib raug tswj hwm li no, ntau yam kev phiv ntawm tus kab mob ntshav qab zib tuaj yeem tiv thaiv tau.
Peb noj cov carbohydrates hom twg?
Thaum peb xav txog cov carbohydrates, peb feem ntau xav txog cov khoom xws li mov thiab qhob cij, tab sis muaj peb hom carbohydrates tseem ceeb. Nws yog ib qho tseem ceeb kom nkag siab me ntsis txog cov no.
| Hom carbohydrate | Ib qho lus piav qhia yooj yim | Piv txwv |
|---|---|---|
| Qab zib | Cov no yog cov carbohydrates "yooj yim". Qhov no txhais tau tias thaum lawv nkag mus rau hauv lub cev, lawv raug zom sai heev thiab nqus mus rau hauv cov ntshav. Qhov no ua rau cov ntshav qab zib nce sai. | Fructose, uas pom muaj nyob rau hauv txiv hmab txiv ntoo, qab zib dawb, uas peb ntxiv rau hauv tshuaj yej, thiab dej haus qab zib. |
| Hmoov txhuv nplej siab | Cov no yog cov carbohydrates "complex". Lawv siv sijhawm ntev los zom, yog li lawv ua rau cov ntshav qab zib nce qeeb dua. | Mov, qos yaj ywm, qos liab qab zib, cassava, mov ci, nplej, lentils. |
| Cov fiber | Qhov no kuj yog ib hom carbohydrate "complex". Fiber tsis raug zom los ntawm peb lub cev, yog li nws pab tau ntau yam nrog kev tswj cov ntshav qab zib thiab kev ua haujlwm ntawm txoj hnyuv. | Txiv apples, txiv tsawb, oats, spinach, kale, chickpeas, taum ntsuab. |
Muaj pes tsawg carbohydrates ib hnub?
Nov yog lo lus nug tseem ceeb tshaj plaws. Raws li txoj kev CCHO, koj yuav tsum nrog koj tus kws kho mob lossis tus kws noj zaub mov/tus kws pab tswv yim txog kev noj haus tham kom paub tseeb tias koj xav tau cov carbohydrates ntau npaum li cas hauv ib hnub. Nws nyob ntawm ntau yam, xws li koj lub hnub nyoog, qhov hnyav, kev ua ub no, thiab tus mob ntshav qab zib.
Qhov tseem ceeb tshaj plaws yog tsim ib txoj kev npaj uas haum rau koj, raws li cov lus qhia kho mob, es tsis txhob ua raws li txoj kev npaj noj mov los ntawm hauv internet lossis lwm tus neeg.
Piv txwv li, cia peb hais tias koj tus kws kho mob tau qhia koj kom noj li ntawm 185 grams ntawm cov carbohydrates ib hnub. Peb tuaj yeem faib qhov ntawd ua peb pluas noj tseem ceeb zoo li no:
- Pluas tshais: 65 grams ntawm cov carbohydrates
- Pluas su: 60 grams ntawm cov carbohydrates
- Pluas hmo: 60 grams ntawm cov carbohydrates
Ua li no, thaum koj noj ze li ntawm cov nqi no txhua hnub, nws yuav yooj yim dua los tswj koj cov ntshav qab zib.
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Check Availability →Cov txiaj ntsig ntawm CCHO system no yog dab tsi?
Koj yuav tau txais ntau yam txiaj ntsig los ntawm kev ua raws li cov zaub mov no.
1. Ua kom cov ntshav qab zib nyob ruaj khov: Qhov no yog qhov txiaj ntsig loj tshaj plaws. Vim tias cov ntshav qab zib tsis nce thiab nqis sai sai, tej yam xws li tsis xis nyob thiab qaug zog raug txo qis.
2. Txo qhov xav tau tshuaj: Kev tshawb fawb pom tau tias ib txoj hauv kev zoo tshaj plaws los tswj cov ntshav qab zib rau cov neeg uas muaj ntshav qab zib yog txwv cov carbohydrates. Los ntawm kev tswj koj cov zaub mov noj li no, koj yuav muaj peev xwm txo qhov ntau ntawm insulin uas koj xav tau. Nrog koj tus kws kho mob cov lus qhia, qee tus neeg yuav muaj peev xwm tsum tsis txhob noj insulin tag nrho raws sijhawm.
3.Tsis muaj kev phiv: Qee cov tshuaj kho mob ntshav qab zib tuaj yeem muaj kev phiv me me. Tab sis vim qhov no yog kev noj zaub mov ntuj, yog tias koj ua nws raws li nws haum rau koj, yuav tsis muaj kev phiv.
Peb puas yuav saib qee cov zaub mov txawv?
Cov zaub mov no tsuas yog muab tswv yim rau koj xwb. Koj tuaj yeem hloov kho lawv kom haum koj nyiam thiab yam uas yooj yim muaj nyob hauv Sri Lanka.
Pluas tshais: Oats nrog txiv pos nphuab thiab almonds
Qhov no yog pluas noj zoo heev rau kev pib hnub.
- Cov Oats Rolled - 1 khob (tsis txhob ua sai sai)
- Dej - 2 khob
- Ntshav - 1/4 diav me me
- Ob peb lub txiv pos nphuab (txhoov)
- Cov txiv almond uas muab hlais - 1 ooj (me ntsis toasted)
- Tag nrho cov carbohydrate: li ntawm 33 grams
Yuav ua li cas:
Nqa dej, oats, thiab ntsev kom npau rau hauv lub lauj kaub. Txo qhov kub thiab ua noj tsis npog li 10 feeb. Tshem tawm ntawm qhov kub thiab cia zaum rau 2 feeb. Tam sim no muab cov oats tso rau hauv ib lub tais thiab muab cov txiv pos nphuab txiav thiab cov txiv ntseej almond ci rau saum.
Pluas su: Ib lub zaub xas lav
Qhov no yog ib pluag mov yooj yim thiab noj qab haus huv coj mus rau chaw ua haujlwm lossis mus ua haujlwm.
- Nqaij npuas kib uas tsis muaj sodium ntau - 1.5 ooj
- Cheese uas tsis muaj ntsev ntau - 1/2 ooj
- Avocado mashed - 1/4
- Kua txiv qaub - 1 diav me me
- Ib nplooj zaub xas lav loj (Bibb zaub xas lav)
- Qe dawb siav - 2
- Cov txiv ntseej almond uas tsis muaj ntsev - 12
- Ib lub txiv apple ntsuab
- 3 lub carrots me me
- Tag nrho cov carbohydrate: li 35 grams
Yuav ua li cas:
Muab cov nqaij npua, cheese, thiab cov txiv avocado uas zom lawm tso rau saum nplooj zaub xas lav thiab dov kom nruj. Noj cov ncuav no nrog qe dawb siav, txiv almond, txiv apple, thiab carrots.
Pluas Hmo: Nqaij qaib thiab nceb nrog balsamic vinegar
Qhov no yog pluas mov qab heev rau plaub tus neeg.
- Nqaij qaib mis tsis muaj pob txha thiab tawv nqaij - 450 grams (1 phaus)
- Roj txiv roj - ib diav
- Hmoov nplej - 1/4 khob
- Margarine (tsis muaj roj trans) - 1 diav me me
- nceb dawb (nqaij qaib ntxhw) - 280 grams
- Kua txob hmoov - 1/4 teaspoon
- Balsamic vinegar - 1/3 khob
- Kua zaub qaib uas tsis muaj ntsev ntau - 1/2 khob
- Tus nqi carbohydrate ib tus neeg: li ntawm 12 grams
Yuav ua li cas:
Muab cov nqaij qaib mis tso rau hauv lub hnab yas thiab ntaus kom me ntsis nrog rab mallet kom lawv nyias me ntsis. Tam sim no muab cov nqaij qaib pleev rau ob sab nrog cov hmoov nplej. Kub me ntsis roj txiv roj hauv lub lauj kaub, ntxiv cov nqaij qaib thiab kib rau 5 feeb rau txhua sab. Tshem cov nqaij qaib thiab tso tseg.
Tam sim no ntxiv cov margarine rau hauv tib lub lauj kaub thiab yaj nws. Ntxiv cov nceb thiab hmoov kua txob rau hauv tib lub lauj kaub thiab ua noj rau 5 feeb. Tam sim no ntxiv cov kua txiv hmab txiv ntoo balsamic thiab ua kom npau kom txog thaum cov kua tau evaporated. Tom qab ntawd ntxiv cov kua qaib thiab ua noj rau 2 feeb. Thaum kawg, ntxiv cov nqaij qaib kib ua ntej rau hauv lub lauj kaub thiab ua noj rau li 5 feeb.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- CCHO yog ib txoj kev tswj kev noj zaub mov uas sim noj cov carbohydrates tib yam txhua hnub, ntawm txhua pluas noj tseem ceeb.
- Lub hom phiaj tseem ceeb ntawm qhov no tsis yog kom tsis txhob muaj cov carbohydrates tag nrho, tab sis kom tswj tau lawv.
- Txoj kev no yuav pab tau kom koj cov ntshav qab zib nyob ruaj khov.
- Nco ntsoov sab laj nrog koj tus kws kho mob lossis tus kws noj zaub mov kom tsim tau ib txoj kev npaj CCHO uas haum rau koj. Tsis txhob ua raws li lwm tus neeg cov phiaj xwm noj mov.
- Txawm hais tias cov zaub mov no yuav txo tau cov tshuaj uas koj xav tau los xij, tsis txhob tsum koj cov tshuaj lossis hloov qhov ntau npaum li cas yam tsis tau kev qhia los ntawm kws kho mob.
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