Nyob rau lub sijhawm zoo nkauj no thaum koj tab tom yuav los ua niam, tus kws kho mob puas tau hais rau koj tias koj muaj ' mob ntshav qab zib thaum cev xeeb tub' lossis " mob ntshav qab zib thaum cev xeeb tub"? Hnov cov lus no yuav tsum ua rau koj ntshai thiab txhawj xeeb me ntsis. "Au kuv tus Vajtswv, kuv yuav noj dab tsi tam sim no?", "Qhov no puas yuav cuam tshuam rau kuv tus menyuam?", "Puas yuav nyuaj rau tswj kuv txoj kev noj mov?" Tej zaum koj muaj ntau cov lus nug hauv koj lub siab. Tab sis tsis txhob ntshai. Qhov no tsis yog ib yam dab tsi uas tau tshwm sim rau koj ib leeg, ntau tus niam tau ntsib qhov mob no. Qhov tseem ceeb tshaj plaws yog tias nws tsis nyuaj rau tswj hwm li koj xav. Cia peb tham txog qhov no yooj yim thiab meej.
Ua ntej tshaj plaws, ntshav qab zib thaum cev xeeb tub yog dab tsi?
Hais yooj yim xwb, qhov no yog ib hom kab mob ntshav qab zib uas tsuas tshwm sim thaum cev xeeb tub xwb. Yog tias koj muaj kab mob ntshav qab zib ua ntej koj cev xeeb tub, nws tsis poob rau hauv pawg no. Nrog rau kev hloov pauv ntawm cov tshuaj hormones uas tshwm sim hauv peb lub cev thaum cev xeeb tub, nws yuav nyuaj me ntsis rau lub cev siv cov suab thaj (glucose). Qhov no ua rau cov ntshav qab zib nce siab. Qhov no yog qhov peb hu ua 'Gestational Diabetes'.
Qhov xov xwm zoo yog tias qhov mob no feem ntau tuaj yeem tswj tau los ntawm kev noj zaub mov zoo thiab ua cov kev tawm dag zog yooj yim raws li koj tus kws kho mob qhia . Qee zaum, koj tus kws kho mob kuj tseem yuav sau tshuaj los tswj koj cov ntshav qab zib.
Yog tias qhov xwm txheej no tsis raug tswj, yuav muaj kev pheej hmoo dab tsi?
Tsis txhob ntshai nyeem qhov no. Nws yog ib qho tseem ceeb uas yuav tsum paub txog tej yam no thiab ua cov kauj ruam tsim nyog kom tsis txhob muaj tej kev pheej hmoo no. Yog tias peb tsis ua tib zoo saib xyuas qhov xwm txheej no, nws tuaj yeem cuam tshuam rau koj thiab tus menyuam hauv koj lub tsev menyuam.
Qhov tseem ceeb yog tias feem ntau ntawm cov kev pheej hmoo no tsuas yog tshwm sim yog tias tsis kho. Yuav luag txhua yam no tuaj yeem tiv thaiv tau los ntawm kev noj zaub mov kom zoo thiab ua raws li cov lus qhia ntawm kws kho mob.
Cia peb saib lub rooj hauv qab no kom pom tias muaj dab tsi txaus ntshai uas tus menyuam yuav ntsib.
| Kev pheej hmoo rau tus menyuam | Ib qho lus piav qhia yooj yim |
|---|---|
| Qhov hnyav thaum yug los ntau ntxiv | Vim tias leej niam cov ntshav qab zib siab, tus menyuam kuj yuav tau txais ntau dua qab zib, uas tuaj yeem ua rau tus menyuam qhov hnyav nce ntxiv. Qhov no tuaj yeem ua rau yug menyuam nyuaj dua. |
| Yug ntxov ntxov | Tus me nyuam yuav yug ua ntej lub sijhawm vim muaj teeb meem los ntawm cov ntshav qab zib siab. |
| Ua pa nyuaj | Cov menyuam mos uas yug ua ntej lub sijhawm yuav tsis muaj lub ntsws loj hlob tag nrho. Qhov mob no hu ua 'Respiratory Distress Syndrome'. |
| Cov ntshav qab zib qis | Tom qab yug los, tus menyuam cov ntshav qab zib tuaj yeem poob qis sai sai. Qhov no tuaj yeem ua rau muaj kev phom sij. |
| Cov teeb meem kev noj qab haus huv tom qab | Thaum tus me nyuam loj hlob tuaj, qhov kev pheej hmoo ntawm kev rog dhau thiab ntshav qab zib hom 2 yuav nce ntxiv. |
| Yug menyuam tuag | Qhov no yog ib yam dab tsi uas tshwm sim tsis tshua muaj, nyob rau theem kawg ntawm kev kho mob, thiab yog vim li ntawd peb thiaj yuav tsum ceev faj txog qhov no. |
Zoo, yog li peb yuav ua li cas thiaj daws tau qhov teeb meem no? Peb yuav hloov peb cov zaub mov noj li cas?
Qhov no yog qhov tseem ceeb tshaj plaws. Koj tus kws kho mob yuav xa koj mus rau tus kws noj zaub mov uas yuav qhia koj tias koj yuav tsum noj pes tsawg carbohydrates ( starches thiab suab thaj) ib hnub. Tab sis feem ntau, ntawm no yog qee cov lus qhia yooj yim uas koj tuaj yeem ua raws.
- Tsis txhob noj ntau heev rau ib pluag mov xwb. Hloov chaw, noj me me xwb thoob plaws hnub.
- Sim noj 3 pluag mov tseem ceeb thiab 2 lossis 3 pluag mov khoom noj txom ncauj ib hnub. Qhov no yuav pab kom koj cov ntshav qab zib nyob ruaj khov.
- Tsis txhob noj cov khoom noj uas muaj hmoov txhuv nplej siab (mov, mov ci, qos yaj ywm, thiab noodles). Tiamsis tsis txhob tsum noj tag nrho. Lub cev xav tau cov noodles no kom muaj zog. Ntxiv me ntsis rau txhua pluas noj.
- Haus ib khob mis nyuj ib zaug. Mis nyuj kuj muaj cov carbohydrates, yog li haus ntau heev ib zaug tuaj yeem ua rau koj cov ntshav qab zib nce siab.
- Noj ib pluag txiv hmab txiv ntoo ib zaug xwb. Txiv hmab txiv ntoo kuj muaj suab thaj ntuj.
- Tsis txhob hla pluas tshais. Nws yog txoj hauv kev zoo tshaj plaws los pib hnub.
Ceeb Toom Tshwj Xeeb: Ceev faj cov khoom noj uas muaj daim ntawv lo " Fat -Free" lossis "Sugar-Free" hauv khw. Tej zaum lawv yuav muaj cov carbohydrates lossis cov cawv qab zib (piv txwv li, "Mannitol," "Sorbitol," "Xylitol"). Cov no kuj tseem tuaj yeem cuam tshuam rau cov ntshav qab zib. Yog li nyeem daim ntawv lo kom zoo zoo. Yog tias tsis paub meej, nug koj tus kws kho mob.
Koj xav npaj koj cov zaub mov li cas?
Kev noj zaub mov kom sib npaug zoo li kub ntawm no. Yog tias koj yog ib tus neeg tsis noj nqaij / vegan , nrog koj tus kws kho mob tham txog qhov ntawd thiab tau txais cov lus qhia txog yuav ua li cas kom tau txais cov khoom noj khoom haus uas koj xav tau.
Ua tib zoo saib xyuas cov carbohydrates!
Cov carbohydrates uas peb noj (starches/ nplej , qab zib) yog cov uas hloov mus ua qab zib hauv lub cev. Yog li ntawd, hom carbohydrates uas peb xaiv yog qhov tseem ceeb heev.
- Cov carbohydrates zoo: Cov nplej tag nrho (mov xim av, mov ci tag nrho, pasta tag nrho), thiab cov zaub uas muaj fiber. Cov no siv sijhawm ntev dua los zom, yog li lawv tso cov suab thaj rau hauv cov ntshav qeeb dua.
- Cov Carbohydrates kom txwv: Cov uas zom tau sai thiab ua rau cov ntshav qab zib nce siab sai sai.
- Mov dawb, mov ci dawb
- Qos yaj ywm, Fabkis kib
- Toffee, chocolate, ncuav mog qab zib, dej qab zib
- Dej qab zib txiv hmab txiv ntoo
Ib lub tswv yim me ntsis txog qhov loj ntawm kev pabcuam
Nov yog qee cov piv txwv yooj yim ntawm cov pawg khoom noj sib txawv uas koj xav tau ib hnub thiab ib qho kev pabcuam ntawm txhua pawg yog dab tsi.
- Cov nplej, txiv ntoo qhuav, thiab zaub uas muaj hmoov txhuv nplej siab (kwv yees li 6 feem ib hnub):
- Ib qho kev pab: 1 daim mov ci wholemeal, 1/2 khob mov xim av siav lawm, 1/2 khob taum pauv siav lawm.
- Lwm cov zaub (kwv yees li 3-5 feem ib hnub):
- Ib feem: 1 khob zaub ntsuab uas siav lawm los yog nyoos, 1/2 khob zaub xws li carrots, broccoli.
- Txiv hmab txiv ntoo (kwv yees li 2-4 feem ib hnub):
- Ib qho kev pab: 1 lub txiv apple nruab nrab, txiv kab ntxwv, lossis txiv tsawb, 1/2 khob txiv hmab txiv ntoo txiav.
- Cov khoom noj mis nyuj (kwv yees li 4 feem ib hnub):
- Ib qho kev pab: 1 khob mis nyuj los yog yogurt.
- Cov protein (nqaij, ntses, qe) (kwv yees li 3-4 feem ib hnub):
- Ib feem: 60-90 grams nqaij los yog ntses siav lawm, 1 lub qe, 1/2 khob taum pauv siav lawm.
Muaj dab tsi tshwm sim tom qab yug menyuam?
Tom qab koj yug me nyuam tas, koj tus kws kho mob yuav kuaj xyuas koj tus me nyuam txoj kev noj qab haus huv, tshwj xeeb tshaj yog nws cov ntshav qab zib. Feem ntau, koj cov ntshav qab zib yuav rov qab mus rau qhov qub tom qab koj yug me nyuam.
Txawm li cas los xij, muaj ib qho tseem ceeb heev uas yuav tsum nco ntsoov. Muaj ntshav qab zib thaum cev xeeb tub txhais tau tias koj muaj feem yuav mob ntshav qab zib hom 2 yav tom ntej. Yog li ntawd, txawm tias tom qab yug menyuam los xij, saib xyuas koj txoj kev noj qab haus huv. Nws yog ib qho tseem ceeb heev uas yuav tsum mus ntsib koj tus kws kho mob tsis tu ncua thiab ua qhov kev kuaj mob tsim nyog.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Kab mob ntshav qab zib thaum cev xeeb tub tsis yog ib yam uas yuav tsum ntshai. Nws yog ib yam mob uas tuaj yeem tswj tau zoo.
- Tsis txhob noj ntau heev ib zaug, tab sis noj me me thoob plaws hnub, xws li 3 pluag mov tseem ceeb thiab 2-3 pluag mov me me, yuav pab tau ntau yam hauv kev tswj cov ntshav qab zib.
- Qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj yog tswj cov carbohydrates (cov hmoov txhuv nplej siab thiab qab zib). Txwv cov khoom xws li mov dawb, qhob cij, thiab dej qab zib thiab noj cov zaub mov kom sib npaug uas muaj cov nplej tag nrho, zaub, thiab protein.
- Yog koj muaj lus nug lossis kev tsis ntseeg, tsis txhob txiav txim siab ib leeg xwb. Nco ntsoov nrog koj tus kws kho mob tham txog qhov ntawd.
- Txawm tias tom qab yug me nyuam lawm los, nco ntsoov tias yuav muaj feem yuav mob ntshav qab zib yav tom ntej thiab mus kuaj mob tsis tu ncua yog ib qho kev nqis peev loj tshaj plaws uas koj tuaj yeem ua rau koj txoj kev noj qab haus huv.
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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