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Txhua xyoo, lub hli Kaum Ib Hlis tau pom tias yog Lub Hlis Kev Ntshav Qab Zib - ua kev zoo siab thoob ntiaj teb txhawm rau txhawm rau txhawm rau paub txog ob hom ntshav qab zib Hom 1 thiab Hom 2. Lub ntsiab lus ntawm Ntiaj Teb Diabetes Day thiab ntshav qab zib paub txog lub hli 2019 yog 'Tsev Neeg thiab Ntshav Qab Zib'.
Ntshav Qab Zib Qhia Txog Lub Hlis Ntshav Qab Zib 2019 kuj tseem tsom mus rau txoj kev sib txuas ntawm cov ntshav qab zib thiab kab mob plawv. Ntawm lub hlis paub no, cia peb ua tibzoo saib ntawm ntau yam sib txawv ntawm cov khoom noj txom ncauj zoo uas cov ntshav qab zib muaj peev xwm tsis muaj kev txhawj xeeb.
Ua neej nyob nrog ntshav qab zib muaj peev xwm txwv ib tus txoj kev xav ua lub neej zoo nyob rau ntau txoj hau kev. Thiab ib qho ntawm kev txwv lossis nyuaj yog qhov tawm tsam xaiv khoom txom ncauj zoo. Thaum koj noj tshuaj pab rau ntshav qab zib, koj yuav tsum noj thaum ncua sijhawm luv qhia txog qhov tseem ceeb ntawm nqa khoom noj txom ncauj uas yuav tsis cuam tshuam qhov tsis zoo rau koj kev noj qab haus huv lossis kev mob nkeeg. Yog li, nws yog qhov tseem ceeb uas koj xaiv cov khoom noj txom ncauj zoo uas yuav pab tiv thaiv koj cov ntshav qab zib kom tsis txhob muaj teeb meem txaus ntshai [1] Cov.
Muaj ntau ntau cov lus piav qhia tshwj xeeb ntawm cov tib neeg kev mob ntshav qab zib ua tau thiab noj tsis tau, vim tias cov ntshav qab zib [ob] Cov. Txawm hais tias nws yog qhov tseem ceeb thiab tseem ceeb los xaiv cov khoom noj txom ncauj zoo, nws tsis yog qhov nyuaj rau xaiv ib qho. Cov khoom noj txhua hnub uas koj noj thiab tuaj hla yuav ua rau cov khoom noj txom ncauj zoo yog tias lawv noj raws txoj kev, nrog rau cov khoom noj kom raug, thiab noj rau hauv qhov ntau.
Saib ntawm lub xov tooj ntawm cov kev xaiv hais hauv qab no.
Khoom noj zoo rau Ntshav Qab Zib
1. Apple nrog txiv laum huab xeeb
Qhov khoom noj muaj txiaj ntsig zoo ntawm kev noj haus fiber ntau, kev noj cov txiv av tuaj yeem ua rau koj lub siab nyob ntev dua thiab yog tias noj ua ntej noj mov, nws tuaj yeem pab koj tswj hwm koj cov calorie kom tsawg. Hlais cov txiv av paum nrog cov txiv laum huab xeeb muab rau koj nrog qhov tsim nyog ntawm lub zog thiab fiber. Koj tuaj yeem nqa ib qho kua txiv ib nrab thiab 2 diav ntawm txiv laum huab xeeb. Nco ntsoov tias koj tsis txhob noj ntau tshaj ib lub txiv avpaum [3] Cov.
ntau npaum li cas surya namaskar ua
2. Zaub nyoos
Qhov kev xaiv noj zaub mov zoo rau kev noj txom ncauj, kev ntxhoo rau cov zaub nyoos tuaj yeem pab tswj kom koj cov ntshav qab zib kom ntshav nyob sib npaug. Nqa ib lub thawv uas muaj carrots, tws thiab zaub xas lav nrog koj. Cov zaub no tuaj yeem noj tau nyoos thiab muaj kev cuam tshuam me me rau koj qhov glycemic index [4] Cov.
3. Cov txiv ntoo
Cov no muab koj lub zog ua kom muaj zog vim muaj omega-3 fatty acids uas nyob hauv lawv. Almonds kuj pab muab Vitamin E. Muaj ob peb (6-8) ntawm almonds nkaus xwb vim tias lawv cov calories no muaj ntau [5] Cov.
4. Nyuaj cov qe dawb
Cov protein los ntawm cov qe nqaij dawb yog qhov zoo rau koj kev noj qab haus huv, vim nws pab ua kom koj cov ntshav qab zib nyob ruaj khov. Koj tuaj yeem ua qe ua qe, uas tau ua los ntawm kev sib xyaw zaub thiab qe qe [6] Cov.
5. Salami zaub xas lav qhwv
Tus mob ntshav qab zib yuav tsum cia siab rau cov khoom noj txom ncauj protein ntau dua los ntawm cov khoom noj carbohydrates. Yog li salami (nqaij qaib, qaib ntxhw lossis nqaij npua) yog ib qho khoom noj txom ncauj zoo kawg nkaus uas los txog li 80 calories. Ntxiv qee cov zaub xas lav rau nws rau kev noj haus muaj fiber ntau [5] Cov.
6. Txoj hlua cheese
Khoom noj txom ncauj uas muaj protein ntau, cov no tuaj yeem pab koj cov suab thaj kom ruaj thiab muab cov zog rau koj. Ob txoj kev pab ntawm cov hlua cheese ntxiv txog 100 calories.
7. Ua hauv tsev cov nyom protein
Ib qho kev xaiv zoo rau cov ntshav qab zib, cov kab mob protein yuav pab tau cov nyiaj uas tsim nyog ntawm cov protein. Tsis zoo li lub khw muag cov protein ua uas muaj qab zib heev, cov protein ntau hauv tsev muaj cov suab thaj tsawg. Sim ua cov khoom noj protein nrog txiv laum huab xeeb, cov txiv ntseej whey thiab cov hmoov nplej oat [7] Cov.
8. Txiv hmab txiv ntoo smoothies
Tus neeg mob ntshav qab zib tuaj yeem sim cov txiv ntoo ua ntoo, txiv pos nphuab los yog kab txiv kab ntxwv lub ntsej muag kom tswj tau lawv qhov hnyav thiab tau txais qee yam zaub mov zoo. Tau noj txiv hmab txiv ntoo uas muaj glycemic index tsawg (55 lossis tsawg dua).
9. Cov Ntawv Pistachios
Cov no yuav pab txo qis cov roj (cholesterol) phem thiab tsis ua rau koj cov ntshav muaj piam thaj ntau ntau. Qhov tshwj xeeb tshaj plaws kom zoo dua ntawm kev noj pistachios yog tias koj yuav tsum tau plhaub lawv thiab yog li yuam kom noj qeeb qeeb [8] Cov.
10. Cov crackers tsis muaj piam thaj
Cov kab mob ntshav qab zib muaj ntau yam nyob hauv txhua lub khw hnub no. Muaj 3-4 ntawm cov crackers ib zaug.
11. Shredded tsev cheese
Nplua nuj nyob rau hauv cov protein thiab muaj cov ntsiab lus tsis muaj piam thaj ntau, tsev cheese pab txhim kho koj cov qib zog thiab yog kev xaiv cov khoom txom ncauj zoo. Koj tuaj yeem muab cov hmoov txhuv ua noob thiab lub caij nws nrog roj omega-3 fatty acid-flaxseed roj [9] Cov.
yuav ua li cas ua daim di ncauj mos thiab liab
12. Peanut butter rau ntawm khob cij
Raws li tau hais ua ntej, txiv laum huab xeeb yog ib qho kev xaiv zoo tshaj plaws rau cov khoom noj muaj ntshav qab zib. Cov txiv laum huab xeeb muab cov koob tshuaj tsim nyog ntawm cov mono-saturated fats thiab tseem muaj kev nplua nuj ntawm kev tshaib plab quenching cov protein. Koj tuaj yeem muaj txiv laum huab xeeb nrog ib lub khob cij lossis ob qho khoom noj txom ncauj uas muaj lub zog ntau [3] Cov.
13. Taum dub zaub xam lav
Cov nplua nuj nyob hauv fiber thiab protein, taum dub tau zoo heev rau cov tib neeg uas muaj ntshav qab zib. Sib tov cov taum dub nrog cov tws zaub (dos thiab lub kua txob) ua zaub xam lav. Cov no tuaj yeem pab txo qis cov insulin ntau ntxiv tom qab noj mov thiab tseem tiv thaiv kom tsis txhob muaj ntshav qab zib kom muaj ntshav [10] Cov.
14. Paj Kws
Txawm hais tias nws zoo li khoom noj tsis zoo, paj kws yog khoom noj txom ncauj zoo tag nrho thiab suav tias yog cov khoom noj txom ncauj zoo tshaj plaws rau cov neeg muaj ntshav qab zib. Kev noj cov calories ntau, paj kws muaj peev xwm pab tswj tau qhov hnyav thiab ntshav qab zib. Muaj ib khob paj kws ua khoom noj txom ncauj thiab tsis txhob noj cov paj kws ntim ua ntej [kaum ib] Cov.
15. Ci hauv tsev qaib
Ib qhov txiaj ntsig zoo ntawm cov protein thiab fiber, chickpeas tau txais txiaj ntsig zoo rau koj kev noj qab haus huv tag nrho thiab kev pabcuam hauv kev tiv thaiv kev mob ntshav qab zib, vim nws muaj peev xwm tswj cov ntshav qab zib kom tsawg [12] Cov.
Qee yam ntawm lwm cov khoom noj txom ncauj zoo tshaj uas koj tuaj yeem xav yog yoghurt, tuna salad, hummus, guacamole, nqaij nyuj nqaij, avocado, chia noob, kab sib xyaw, thiab edamame (ntsuab taum pauv).
Qhia Zaub Noj Kom Ntshav Qab Zib Ua Ntshav Qab Zib
1. Cov txiv laum huab xeeb cov roj npas protein (qis carb & gluten free)
Cov khoom xyaw [13]
- 1 khob txiv laum huab xeeb unsalted txiv laum huab xeeb
- 1 & frac12 daus vanilla protein hmoov hmoov
- & frac12 tsp. vanilla extract
- 1 tsp. cinnamon
- 2 tsp. stevia
- 20 cov txiv laum huab xeeb, tsis ruaj khov
Cov Lus Qhia
- Tso cov txiv laum huab xeeb tso rau hauv rab thiab muab kom txog thaum lawv ua tawv.
- Hloov mus rau ib lub phaj thiab teeb rau ib sab.
- Sib tov cov khoom xyaw uas seem ua ke hauv ib lub tais kom txog thaum tus.
- Yob lub khob noom cookie rau hauv cov npas me me.
- Tom qab ntawd, yob cov npas hauv cov txiv laum huab xeeb thiab hloov mus rau hauv cov ntawv ci nrog kab nrog parchment ntawv.
- Muab nws tso rau hauv tub yees thiab cia zaum li 20-30 feeb.
2. Avocado sauce
Cov khoom xyaw
- 1 nruab nrab avocado, tev, cored thiab tsuav nqaij
- 1 khob tws dos
- 1 khob peeled seeded tws dib
- & frac12 khob tws tshiab cov txiv lws suav
- 1 lub kua txob
- 2 dia tws tshiab cilantro
- & frac12 diav ntsev
- & frac14 diav kub kua txob kua txob
Cov Lus Qhia
- Ua ke ntawm avocado, dos, dib, kua txob, lws suav, 2 dia cilantro, ntsev thiab kua txob kub rau hauv nruab nrab lub tais thiab maj mam muab sib xyaw.
- Npog thiab tso hauv tub yees yam tsawg 1 teev ua ntej muab kev pabcuam.
3. Mediterranean deviled qe
Cov khoom xyaw
- & frac14 khob cov kua mis dib
- & frac14 khob cov kua txiv lws suav
- 2 teaspoon tshiab txiv qaub kua txiv
- 1/8 me nyuam ntsev ntsev
- 6 Cov tawv tawv muab siav, tev thiab hlais ib nrab ntawm qhov ntev
- 1/3 khob lub khob qej ci lossis lwm yam qab zib hummus
Cov Lus Qhia
- Muab cov dib liab, lws suav, kua txiv qaub, thiab ntsev tso rau hauv lub tais me me
- Maj mam muab sib tov ua ke.
- Tshem tawm cov yolks los ntawm qe.
- Diav 1 teaspoon ntawm hummus rau hauv txhua lub qe ib nrab.
- Sab saum toj nrog & frac12 me nyuam diav dib-lws suav sib tov thiab zaub txhwb nyug.
- [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Kev haus kas fes, tshuaj yej ntsuab, oolong tshuaj yej, dub tshuaj yej, chocolate cov khoom noj txom ncauj thiab cov ntsiab lus muaj caffeine hais txog kev pheej hmoo mob ntshav qab zib hauv Japanese cov txiv neej thiab poj niam.British Journal ntawm Khoom Noj Khoom Haus, 103 (3), 453-459.
- [ob]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Cov khoom noj txom ncauj pab rau cov neeg muaj ntshav qab zib hom 1 zam kom txhob muaj mob ntshav qab zib tsawg.Medicine thiab kev tshawb fawb hauv kev ntaus pob ncaws pob thiab tawm dag zog, 32 (5), 904-910.
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- [4]VanderWel, B. W., Messer, L. H., Horton, L. A., McNair, B., Cobry, E. C., McFann, K. K., & Chase, H. P. (2010). Plam insulin boluses rau cov khoom noj txom ncauj hauv cov hluas uas muaj ntshav qab zib hom 1. Kho Mob Ntshav Qab Zib, 33 (3), 507-508.
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- [6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Tsawg ‐ rog thiab siab high rog bed rog mus pw hauv cov menyuam yaus thiab cov hluas uas muaj ntshav qab zib hom 1.Pediatric ntshav qab zib, 9 (4pt1), 320-325.
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- [kaum ib]Alhassan, A. J., Sule, M. S., Atiku, M. K., Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Qhov tshwm sim ntawm avocado pear (Persea americana) noob extract ntawm alloxan ntxias cov ntshav qab zib nas.Greener Journal of Medical Sciences, 2 (1), 005-011.
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