Sunethra (hnub nyoog 38 xyoo) tuaj rau kuv lub tsev kho mob hnub Tuesday sawv ntxov kawg vim nws nkees thiab qaug zog heev. Nws yog ib tug xib fwb qhia ntawv.
"Dr. Priya, txawm tias kuv pw tsaug zog tau 8 teev hmo ntuj los, kuv sawv thaum sawv ntxov tsis muaj zog. Kuv xav tias nkees heev. Feem ntau kuv noj ib yam dab tsi zoo li jam lossis ib lub ncuav nrog mov ci thaum sawv ntxov thiab haus ib khob tshuaj yej nrog 3 diav suab thaj. Tab sis thaum 12 teev tav su, kuv lub cev qaug zog tag," Sunethra tau hais txog nws qhov teeb meem.
Kuv piav rau nws ua siab mos siab muag tias, "Sunethra, koj qhov teeb meem yog nyob ntawm koj cov zaub mov noj thaum sawv ntxov. Cov carbohydrates uas koj noj thaum sawv ntxov, xws li qab zib thiab mov ci dawb, ua rau koj cov ntshav qab zib nce siab thiab tom qab ntawd poob qis dua sai sai (Sugar Crash). Qhov no yog qhov laj thawj tseem ceeb uas ua rau koj nkees thaum sawv ntxov. Peb lub cev zoo li lub tshuab super. Nws yuav tsum tau txais roj zoo tshaj plaws thaum pib ntawm hnub. Hnub no, cia peb tham txog yuav ua li cas los tsim cov zaub mov kom sib npaug uas yuav pab koj kom muaj zog thoob plaws hnub."
๐จ Cov Cim Liab uas xav tau kev kho mob tam sim ntawd
Txawm hais tias qhov qaug zog tas li thiab tsis muaj zog yog vim kev noj zaub mov ib txwm muaj, yog tias koj muaj cov tsos mob hauv qab no, koj yuav tsum nrhiav kev kho mob tam sim ntawd vim tias lawv yuav yog cov cim qhia ntawm tus mob hnyav dua (piv txwv li, ntshav tsis txaus, teeb meem thyroid, lossis ntshav qab zib):
- Mob qaug zog ntev (mob qaug zog heev) uas tseem muaj li ob peb lub lis piam txawm tias so thiab pw tsaug zog txaus los xij.
- Poob phaus sai sai yam tsis tas siv zog.
- O ntawm lub caj dab pem hauv ntej (Goitre) lossis tsis muaj peev xwm nyiaj tau qhov txias/kub heev.
- Nquag muaj kev nqhis dej ntau dhau, tso zis ntau zaus, thiab pom kev tsis meej.
- Ua tsis taus pa thiab mob hauv siab txawm tias ua tej haujlwm me me los xij.
3 yam khoom noj uas ua rau peb lub cev puas tsuaj
Muaj ntau tus neeg, vam tias yuav txuag sijhawm thaum sawv ntxov, tau siv rau kev noj cov khoom noj hauv qab no uas ua rau lub cev puas tsuaj heev:
1. Khoom Noj Uas Tau Ua Tiav Lawm: Cov hnyuv ntxwm, cov khoom noj uas tau ntim rau hauv pob, thiab cov khoom ci ci muaj cov khoom qab zib cuav thiab cov tshuaj tiv thaiv uas ua rau puas tsuaj, thiab lawv cov txiaj ntsig zoo rau kev noj qab haus huv yog tsawg heev.
2. Dej Qab Zib: Cov kua txiv hmab txiv ntoo cuav, cov dej haus uas muaj pa roj carbon dioxide, thiab tshuaj yej/kas fes uas muaj suab thaj tuaj yeem ua rau koj hnyav dua thiab muaj feem yuav mob ntshav qab zib ntau dua.
3. Cov Rog Trans: Cov rog trans uas pom muaj nyob rau hauv cov khoom noj ceev ceev uas kib tob tuaj yeem ua rau cov hlab ntsha txhaws thiab ua rau mob plawv.
Yuav ua li cas npaj pluas tshais kom muaj zog thoob plaws hnub
Kev noj zaub mov kom sib npaug yog kev noj zaub mov uas muaj cov as-ham hauv qab no hauv qhov sib piv kom raug:
- Cov Carbohydrates (Carbohydrates - 45-65%):Muab zog rau lub cev rau kev ua haujlwm txhua hnub. Hloov chaw noj mov dawb thiab mov ci dawb, xaiv cov khoom noj uas muaj cov carbohydrates nyuaj xws li mov xim av, buckwheat, thiab oats.
- Protein (Proteins - 10-35%): Tseem ceeb rau kev loj hlob ntawm cov leeg nqaij thiab kev tiv thaiv kab mob. Muab qe, ntses, taum pauv, taum pauv, lossis taum ntsuab rau hauv koj pluas tshais.
- Cov rog noj qab haus huv (Cov rog - 20-35%): Pab ua haujlwm ntawm lub hlwb thiab tsim cov tshuaj hormones. Cov rog zoo tuaj yeem tau txais los ntawm cov khoom noj xws li txiv avocado, roj txiv roj, noob hnav, thiab txiv laum huab xeeb.
- Cov Fiber, Cov Vitamins, thiab Cov Minerals: Cov txiv hmab txiv ntoo tshiab thiab cov zaub ntsuab pab lub cev ua haujlwm kom zoo.
Cov khoom tseem ceeb ntawm kev noj zaub mov kom sib npaug txhua hnub (NHS cov lus qhia)
| Pawg khoom noj | Pom zoo kom siv txhua hnub | Cov txiaj ntsig tseem ceeb ntawm kev noj qab haus huv |
|---|---|---|
| Txiv hmab txiv ntoo thiab zaub | Yam tsawg kawg yog 5 feem ib hnub (5-ib hnub) | Nplua nuj nyob rau hauv vitamin C, potassium, thiab antioxidants, nws tiv thaiv kab mob. |
| Cov noob nplej | Kwv yees li 1/3 ntawm tag nrho cov pluas noj | Nws muaj fiber ntau, uas tiv thaiv cov hnyuv; tso tawm lub zog qeeb qeeb thoob plaws hnub. |
| Mis nyuj thiab cov khoom siv mis nyuj | Hauv cov khoom tsawg (rog tsawg) | Nws ua rau cov pob txha muaj zog vim nws muaj calcium thiab vitamin D ntau. |
| Dej huv | 2.5 - 3 liv ib hnub (8-10 khob) | Tiv thaiv kom tsis txhob qhuav dej thiab tswj kev ua haujlwm ntawm lub hlwb thiab qhov kub ntawm lub cev. |
Ua & Tsis txhob ua
| โ๏ธ Tej yam yuav tsum ua (Ua) | โ Tsis txhob ua |
|---|---|
| Haus ib khob dej huv thaum sawv ntxov kom koj lub cev rov qab tshiab. | Tsis txhob haus cov dej haus dag kom muaj zog thoob plaws hnub. |
| Npaj thiab npaj cov zaub thiab cov nplej uas koj xav tau rau tag nrho lub lim tiam ua ntej hnub so (Npaj Pluas Noj). | Tsis txhob hla pluas tshais. Nws yog qhov tseem ceeb tshaj plaws uas cuam tshuam rau koj txoj haujlwm niaj hnub. |
| Yog koj haus tshuaj yej los yog kas fes, haus tsawg kawg ib teev tom qab noj mov loj (kom tsis txhob cuam tshuam rau kev nqus hlau). | Tsis txhob noj cov zaub mov uas muaj roj ntau, ntsim, lossis ntau dhau thaum hmo ntuj. Qhov no tuaj yeem ua rau mob hnyav thiab qaug zog thaum sawv ntxov tom qab. |
โ Tej zaum koj yuav muaj lwm cov lus nug (FAQ)
Vim li cas cov mov dawb tsis haum rau noj tshais? โผ
Qhob cij dawb yog ib yam khoom noj uas muaj cov fiber ntau uas raug tshem tawm lawm. Lub cev nqus tau sai sai thiab ua rau cov ntshav qab zib nce sai sai, tab sis nws rov qab poob sai sai hauv ob peb teev. Qhov no tuaj yeem ua rau koj qaug zog thiab tshaib plab heev thaum nruab hnub.
Cov protein twg zoo tshaj plaws rau cov neeg tsis noj nqaij noj rau pluag mov sawv ntxov? โผ
Cov neeg noj zaub mov tsis muaj nqaij tuaj yeem tau txais cov protein zoo los ntawm cov noob taum xws li chickpeas, taum mung, taum pauv, thiab lentils, nrog rau cov txiv ntoo xws li taum pauv, tofu, thiab txiv laum huab xeeb.
Puas yog lub cev qhuav dej ua rau lub zog txo qis? โผ
Yog lawm, qhov uas peb lub cev qhuav dej tshwm sim thaum peb lub cev cov dej poob qis li ntawm 1-2%, uas ua rau cov ntshav tsawg zuj zus thiab txwv tsis pub cov pa oxygen mus txog lub hlwb. Qhov no cuam tshuam ncaj qha rau mob taub hau hnyav, qaug zog, thiab txo qis kev tsom mus rau lub hlwb.
Haus kas fes puas tuaj yeem muab zog rau koj txhua hnub? โผ
Txawm hais tias cov caffeine hauv kas fes ua rau lub hlwb sawv ib ntus, tab sis kev haus ntau dhau tuaj yeem cuam tshuam kev pw tsaug zog thiab ua rau lub cev tsis muaj zog thaum kawg. Zoo tshaj plaws yog haus kas fes tsuas yog 1-2 khob ib hnub xwb.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus