txheem
Kev mob plab plas yog qhov mob uas tsis tau paub zoo dua tsuas yog cov neeg nyiam noj zaub qab thiab tsis qab los yog cov zaub mov zoo rau lub cev, tab sis kuj yog cov kiv cua ntawm cov zaub mov tsis zoo thiab kev noj zaub mov zoo. Peb tus kws tshaj lij, Lyra Gaptykaeva, tus kws kho keeb (endocrinologist), tus kws qhia khoom noj khoom haus, tus tswv cuab ntawm Lavxias Association of Endocrinologist (RAE) thiab National Association ntawm Clinical Nutrition (NACP), piav qhia tias vim li cas qhov no tshwm sim thiab yuav ua li cas nrog nws.
Koj yws yws txog dab tsi?
"Tus kws kho mob, Kuv txhawj txog qhov tsam plab thiab mob plab uas tom qab noj mov tas," - nrog rau cov kev tsis txaus siab ntawd, ib nrab zoo nkauj ntawm tib neeg feem ntau tig los rau kuv. Ua ntej, nws tsis kaj siab thaum lub plab yog qhov zoo li lub zais pa. Thib ob, nws tuaj yeem ua suab nrov uas koj tsis tuaj yeem tswj tau txhua zaus. Thib peb, nws zoo li tias koj xeeb tub 5-6 lub hlis, thaum koj tsis tuaj yeem hnav khaub ncaws uas koj nyiam lossis tiab luv, thiab lub ris lossis ris ntev tsuas yog ua kom tsis xis nyob.
Qhov tsim cov pa roj hauv cov hnyuv yog cov txheej txheem muaj sia ua ntu zus. Tab sis nyob rau qee qhov xwm txheej, tej zaum yuav muaj qhov tsam plab (pom tsis tau) - ntau dhau ntawm kev tsim cov roj cua. Feem ntau, qhov no tshwm sim thaum muaj kev yuam kev ntawm kev noj haus thiab kev noj zaub mov uas muaj cov tshuaj fiber.
Fiber hu ua kev noj haus fiber ntau, uas muaj nyob hauv cov zaub mov. Nyob rau hauv lem, fiber yuav soluble lossis insoluble hauv dej. Dej-soluble kev noj haus fiber ntau tuaj yeem txo qhov qab los noj mov, maj mam ua kom kev zom zaub mov, txo cov suab thaj thiab cov roj cholesterol, tab sis ntau feem ntau ua rau kev tsim cov roj. Xws li cov khoom noj ntawm lub cev tsuas yog tsis zom los ntawm cov enzymes ntawm peb lub cev (tshuaj ntawm cov xwm txheej ntawm cov protein uas tswj txhua txoj kev ua haujlwm biochemical, lawv tsim nyog rau kev ua haujlwm ntawm peb lub cev), tab sis ua haujlwm nruab nrab cov as-ham rau cov txiaj ntsig microflora ntawm lub plab hnyuv loj. Cov. Noj qab nyob zoo hnyuv microflora yog qhov tseem ceeb ntawm peb txoj kev noj qab haus huv. Nws koom nrog cov rog, dej-ntsev ntsev rau lub cev, hauv kev sib txuas ntawm cov vitamins thiab amino acids, tswj kev tiv thaiv kab mob, tshem tawm cov co toxins.
Kev noj haus kom txaus ntawm cov tshuaj fiber ntau ua rau kev tiv thaiv ntawm ntau yam kab mob, xws li kev rog dhau thiab ntshav qab zib, mob atherosclerosis thiab kub siab, mob cancer. Hauv kev sib ntaus tawm tsam tshaj qhov hnyav, suav nrog ntawm fiber ntau hauv koj cov zaub mov pub koj txhim kho txoj haujlwm ntawm txoj hnyuv, uas ua haujlwm pab tsis tsuas tiv thaiv cem quav, tab sis kuj tso cai rau koj rov qab ua kom cov qib roj cholesterol thiab ntshav qab zib. Raws li cov kws qhia noj haus, nws raug nquahu kom noj tsawg kawg 20-25 g ntawm fiber ntau txhua hnub.
Vim li cas thiaj li tsam plab thiaj tshwm sim?
Txhawm rau kom daws tau ib qho teeb meem, nws yog qhov tsim nyog los cuam tshuam nws qhov ua rau, thiab tuaj yeem muaj ntau ntawm lawv nrog cov roj tsim ntau ntxiv:
- cov qauv noj tsis xwm yeem;
- tsim txom cov khoom noj qab zib, ua kom zoo zoo;
- "Ua kom nruj" rau qee yam khoom noj;
- hloov mus rau qee hom khoom noj, piv txwv li, noj zaub tsis ua haujlwm;
- noj tshuaj tua kab mob lossis lwm yam tshuaj noj;
- kev ntxhov siab;
- haus dej haus cawv;
- pw thiab chaw so tsis zoo;
- plab hnyuv dysbiosis.
Mob plab hnyuv dysbiosis (uas sawv daws hu ua dysbiosis) yog ib qho mob uas qhov sib npaug ntawm cov kab mob tau txais txiaj ntsig thiab cov kab mob ntawm peb lub cev tau cuam tshuam, uas ua rau kev txhim kho ntawm ntau yam kab mob.
Tsis tas li, qhov kev tsis zoo no tuaj yeem yog raws caij nyoog, ntau zaus nyob rau lub caij ntuj sov, thaum peb pib "qaug" ntawm cov zaub thiab txiv hmab txiv ntoo tshiab. Tab sis feem ntau yog tom qab ntawd peb lub cev rov ua dua thiab tom qab 3-4 lub lis piam tuaj yeem xav zoo heev.
Yam khoom twg tuaj yeem ua rau muaj roj?
Tag nrho cov khoom tuaj yeem muab faib ua 4 pawg:
- thiab txiv hmab txiv ntoo;
- zaub;
- zaub thiab tshuaj ntsuab;
- hmoov thiab qab zib.
Txhua pab pawg no muaj cov khoom lag luam uas tuaj yeem ua rau muaj roj ntau dhau thiab nruab nrab. Qhov tsis xis nyob tshaj plaws yog tshwm sim los ntawm kev noj zaub mov carbohydrates xws li khoom qab zib, ncuav qab zib, ncuav, khoom noj ceev. Vim li cas cov khoom tshwj xeeb no uas peb nyiam tshaj plaws provokes gas tsim?
Hmoov nplej thiab cov khoom noj qab zib yog cov zaub mov uas muaj ntau ntawm oligosaccharides (ntau hom carbohydrates, piv txwv li, lactose, fructose, sucrose). Hauv txoj hnyuv, lawv tau tawg mus rau monosaccharides (cov khoom noj uas yooj yim) thiab nqus mus rau hauv cov hlab ntshav. Qee qhov enzymes yuav tsum tau zom cov oligosaccharides rau monosaccharides. Yog tias cov lus sib txuas ntawm cov enzymes hauv lub cev tau cuam tshuam, piv txwv li, vim mob plab hnyuv dysbiosis, noj zaub mov ntau nyob rau hauv carbohydrates ua rau kev tsim muaj roj ntau ntxiv.
Lwm qhov tseem ceeb yog qhov muaj ntau ntawm cov fiber ntau indigestible nyob rau hauv cov zaub mov, uas ua los ntawm cov kab mob ntawm cov hnyuv loj yog nrog los ntawm kev tsim roj ntau ntxiv. Piv txwv li, thaum noj rye los yog nplej qhob cij, cov roj tsim yuav siab dua thaum suav nrog cov khoom xws li bran lossis qhob cij hauv kev noj haus, vim tias lawv muaj cov fiber ntau insoluble hauv dej. Mushrooms muaj indigestible fiber-chitin, yog li tom qab lawv, qhov tsis xis nyob hauv txoj hnyuv tuaj yeem tshwm sim ntau dua li thaum noj cucumbers lossis zucchini. Yog tias peb noj cov txiv tsawb lossis prunes, vim muaj cov ntsiab lus ntawm cov khoom noj muaj fiber ntau, qhov kev pheej hmoo ntawm kev tsim roj yuav siab dua thaum noj raspberries lossis strawberries.
Pib qhov twg?
Thaum muaj roj ntau dhau, ua ntej txhua yam, nws yuav tsum ua tib zoo xav txog koj txoj kev noj haus. Cov lus qhia hauv qab no tuaj yeem pab tau:
- Kev noj haus kom tsis tu ncua (nws raug nquahu kom noj 3 zaug hauv ib hnub, yog tias tsim nyog, koj tuaj yeem suav nrog khoom noj txom ncauj 1-2)
- Tsis txhob hnov qab txog kev haus dej txaus, tshwj xeeb tshaj yog thaum suav nrog cov khoom noj muaj fiber ntau hauv cov zaub mov, vim tias tsis muaj kua ntau hauv cov zaub mov tuaj yeem ua rau cem quav. Nws yog ib qho tsim nyog yuav tsum haus raws li qhov xav tau, tab sis tsis pub tsawg dua 1 liter dej huv rau ib hnub.
- Coj pw tsaug zog thiab sawv. Nws txhais li cas? Kawm mus pw tom lub sijhawm sijhawm tsis pub dhau 23: 00-00: 00 teev sawv ntxov.
- Ntxiv cov kev tawm dag zog (nws raug pom zoo kom pom tsawg kawg 30-40 feeb nyob rau ib hnub rau kev ncaws pob lossis lwm qhov kev qoj ib ce).
Yuav ua li cas yog tias, txawm tias muaj kev hloov pauv ntawm kev noj haus thiab kev ua neej, kev tsis txaus siab nyob mus ib txhis?
Koj tuaj yeem tso cov zaub mov koj nyiam lossis siv cov tshuaj uas txo cov pa tsim. Hauv cov chaw muag tshuaj, muaj ntau txoj kev txhais tau tias, ib qho ntawm cov txheej txheem uas yog txhawm rau txo qhov nro ntawm cov roj (cov pa roj hauv lub plab hnyuv tawg, nyem tshwm sim). Cov tshuaj tsis cuam tshuam ncaj qha rau tus mob, tab sis tsuas yog tshem tawm qhov tsis xis nyob thaum nws twb tau tshwm sim.
Thiab nws puas tuaj yeem tiv thaiv kev tsim roj, tsis yog tawm tsam nws, thiab tib lub sijhawm tsis txwv koj tus kheej hauv kev xaiv tais diav? Rau cov laj thawj no, tus kws qhia noj haus pom zoo kom tso cov enzyme alpha-galactosidase. Qhov no yog ib qho enzyme uas pab zom cov oligosaccharides rau monosaccharides txawm tias lub sij hawm zom zaub mov hauv plab hnyuv me, yog li tiv thaiv cov txheej txheem ntawm cov roj tsim hauv cov hnyuv loj. Cov khoom no tuaj yeem raug siv los ua kev ntxiv rau hauv cov zaub mov thaum noj cov zaub mov uas ua rau muaj kev txhawm. *
Ua ntej siv, nws pom zoo kom sab laj nrog tus kws kho mob. Noj qab nyob zoo!
* Cov khoom siv roj: zaub (artichoke, nceb, zaub qhwv, taum sprouts, Sweet peppers, Suav cabbage, carrots, cabbage, cucumbers, eggplant, taum ntsuab, lettuce, taub dag, qos yaj ywm, radishes, seaweed (nori), spinach, txiv lws suav. , turnips, zucchini), txiv hmab txiv ntoo (apples, apricots, blackberries, kaus poom txiv hmab txiv ntoo, hnub, txiv hmab txiv ntoo qhuav, figs, mangoes, nectarine, papaya, txiv duaj, pears, plums, persimmons, prunes, watermelon, bananas, blueberries, melons, cranberries, txiv hmab txiv ntoo, kiwi, txiv qaub, txiv qaub, mandarin, txiv kab ntxwv, mob siab rau txiv hmab txiv ntoo, pineapple, raspberries, strawberries, tangerines), cereals (nplej, barley, rye, cereals, pob kws, oats, cereals, chips, pancakes, pasta, noodles, pretzels, waffles, oatmeal cereals, oat bran, paj kws, quinoa, mov, mov bran), legumes (soybeans, soy khoom (kua mis, taum), tag nrho cov hom taum, peas, cashews, bulgur, lentils, miso, pistachios), tshuaj ntsuab (chicory, artichoke, txhua hom zaub xam lav, dos, qej, carrots, parsley, sorrel, celery, spinach, dandelion zaub ntsuab, asparagus), khoom noj khoom haus (rye hmoov qhob cij, borodino qhob cij, qhob cij nplej, nplej cij, rye bran, nplej bran, qhob cij).