Cov zaub mov vegan rau cov neeg mob ntshav qab zib yog tsim los muab qhov sib npaug ntawm cov proteins, carbohydrates, rog, vitamins thiab minerals raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov zoo rau ntshav qab zib. Txhua tus neeg mob ntshav qab zib muaj lawv tus kheej lub zog thiab kev noj haus, yog li thov nrog koj tus kws kho mob menyuam yaus lossis tsev neeg tus kws kho mob kom paub tseeb tias peb cov lus pom zoo rau koj. Cov ntawv qhia zaub mov yog tsim rau cov hluas thiab cov neeg laus. Nws tsis yog rau cov menyuam yaus lossis cov neeg mob hnyav.
Cov ntawv qhia zaub mov tau sau raws li American Diabetes Association cov txheej txheem npaj noj mov. Txij li thaum carbohydrates yog cov as-ham uas cov neeg mob ntshav qab zib yuav tsum ua tib zoo tswj, cov ntawv qhia zaub mov yog tsim los tswj cov carbohydrates kom zoo hauv koj cov zaub mov.
Carbohydrates, proteins thiab rog yog peb cov khoom noj tseem ceeb hauv cov khoom noj uas peb noj, tab sis carbohydrates muaj qhov cuam tshuam loj tshaj plaws rau cov ntshav qab zib. Vim tias kev tswj ntshav qab zib yog lub hom phiaj thib ib hauv kev kho mob ntshav qab zib. Los ntawm kev tswj hwm peb cov khoom noj carbohydrate, peb tab tom mus rau lub hom phiaj no. Qhov no tsis txhais hais tias yuav tsum tau tshem tawm cov carbohydrates; es, koj yuav tsum npaj koj cov zaub mov thiab khoom noj txom ncauj kom ntseeg tau tias lawv muab cov txiaj ntsig zoo ntawm carbohydrates.
Carbohydrates feem ntau pom muaj nyob rau hauv starches, txiv hmab txiv ntoo thiab mis nyuj. Ib qho kev pabcuam muab 15 g ntawm carbohydrates. Piv txwv li, rau pluas tshais, koj tuaj yeem them taus noj peb zaug ntawm carbs, lossis 45 grams carbs. Peb qhov kev pabcuam tuaj yeem muab faib ua cov khoom noj sib txawv, tej zaum nws yuav yog porridge, qos yaj ywm thiab ib daim txiv hmab txiv ntoo. Rau ib qho khoom noj txom ncauj, koj tuaj yeem them taus ob qho carbohydrates, lossis 30 grams. Nyob rau hauv cov ntaub ntawv no, mis nyuj thiab ib tug bun yog haum. Tsuas yog nco ntsoov tias cov hmoov txhuv nplej siab, txiv hmab txiv ntoo, thiab mis nyuj muab cov carbs, thiab ib qho kev pabcuam carbs muab 15 grams.
Zaub, proteins, thiab rog yuav muab ob peb carbohydrates tab sis yog qhov zoo ntawm lwm cov as-ham tseem ceeb, xws li cov vitamins thiab minerals. Feem ntau, zaub tsuas muaj ob peb gram ntawm carbohydrates (5 grams ib qho kev pabcuam) thiab tuaj yeem siv dav hauv cov khoom noj ntshav qab zib. Qee qhov xwm txheej, lawv tsis suav nrog hauv kev suav cov carbohydrate. Txawm li cas los xij, koj tus kws kho mob yuav xav kom koj suav nrog suav zaub carbohydrates hauv koj txoj kev npaj noj mov. Tsis tas li ntawd, yog tias koj noj zaub ntau ntau (ntau lub khob), lawv yuav tsum raug suav tias yog cov khoom noj carbohydrate. Starchy zaub - pob kws, peas, taum, qos yaj ywm, qos yaj ywm qab zib, thiab taub dag - yuav tsum suav tias yog cov carbohydrates. Lawv raug suav hais tias yog cov hmoov txhuv nplej siab thiab muaj 15 grams carbs rau ib qho. Proteins thiab rog yog ib feem tseem ceeb ntawm kev noj haus thiab ua tau zoo nrog cov carbohydrates los pab tswj cov ntshav qab zib.
Kev zom tag nrho cov ntaub ntawv no tuaj yeem nyuaj! Xav tiv tauj rau American Diabetes Association ntawm tus kheej lossis mus ntsib lawv hauv online ntawm www.diabetes.org. Lub koom haum American Dietetic Association tseem muab cov ntaub ntawv tseem ceeb txog kev npaj zaub mov rau ntshav qab zib. Mus saib www.eatright.org.
Koj yuav pom tias cov ntawv qhia zaub mov muaj rau XNUMX pluas noj me me hauv ib hnub. Khoom noj khoom haus, nyob rau hauv cov ntaub ntawv no, yog zoo dua ntawm stabilize ntshav qab zib theem, muab ib tug tas mus li lub zog ntawm lub zog thiab pab koj zoo.
Yog tias koj xav noj cov calories tsawg dua li cov ntawv qhia, txiav rov qab rau cov khoom noj uas muaj hmoov txhuv nplej siab (pasta, qos yaj ywm, paj kws, thiab lwm yam) ua ntej. Ib qho kev noj qab haus huv ntawm cov hmoov txhuv nplej siab yog sib npaug rau ib lub khob cij lossis 1/2 khob ntawm cov nplej zom thiab yog li 80 calories. Txawm li cas los xij, ua ntej hloov koj cov qauv kev noj haus, nco ntsoov nrog koj tus kws kho mob noj zaub mov lossis kws kho mob.
Txhawm rau txo koj qhov kev noj cov rog saturated, nyeem cov ntawv. Cov roj txiv roj, roj txiv maj phaub roj, cov roj kub kub, thiab cov roj zaub hydrogenated yog txhua qhov chaw ntawm cov roj saturated thiab yuav tsum zam yog tias ua tau.
Nws yuav siv zog ntau los ua neej zoo nrog ntshav qab zib. Kev tawm tsam tus kab mob no yog qhov nyuaj heev, tab sis koj tuaj yeem ua neej nyob ntev, noj qab haus huv, thiab nws yuav tsim nyog!
Ntawv qhia zaub mov
Sunday
Noj tshais: 1/2 khob sliced melon 2 slices khob cij 1/4 khob sliced peaches los yog apricots 4 oz fortified soy mis nyuj
Khoom txom ncauj: 1/2 khob tshiab txiv hmab txiv ntoo 6 qes-rog crackers Soda dej
Noj su: 1 khob barley nceb kua zaub 2 ooj haus luam yeeb seitan 1/2 khob taum ntsuab 2 teaspoons sesame noob 2 tablespoons low fat lettuce 8 ounces fortified soy milk
Khoom txom ncauj: 1/2 khob dej qab zib chocolate
Noj hmo: 1 khob chili lentils 1/4 khob textured zaub protein 1/3 khob dawb mov 1/2 khob steamed los yog roasted carrots 1/2 khob tshiab pineapple slices
Noj hmo: 1/2 khob bagels 8 oz fortified soy mis nyuj
Monday
Noj tshais: 1/3 khob cranberry kua txiv 3/4 khob siav oatmeal nrog 1/2 txiv tsawb thiab 1 teaspoon vegan margarine 8 oz fortified soy mis nyuj
Khoom txom ncauj: 3 khob paj kws muaj roj tsawg 2 teaspoons zaub mov poov xab 1/2 khob txiv kab ntxwv kua txiv
Noj su: pita qhob cij khoom nrog 2 oz soy nqaij zaub xam lav, radishes, thiab dib 1 khob shredded cabbage nrog 1-1/2 tablespoons vegan mayonnaise 8 oz fortified soy mis nyuj
Khoom txom ncauj: txiv hmab txiv ntoo zaub xam lav nrog 8 oz kua mis nyuj, 2 oz taum paj, thiab 1/2 khob khov los yog tshiab berries tov nrog Ginger kua txiv
Noj hmo: Ci eggplant (1/2 khob) nrog 1/4 khob lws suav sauce 1/2 khob taum dub nrog 1/3 khob xim av Ib nrab ci txiv apples
Noj hmo: 2 tablespoons txiv laum huab xeeb butter thiab 6 crackers
Tuesday
Noj tshais: 1/2 khob txiv kab ntxwv wedges Wheat toast nrog 2 tablespoons txiv laum huab xeeb butter 8 oz fortified soy mis nyuj
Noj su thaum tav su: 5 vanilla wafers 1/2 khob apricot nectar
Noj su: 1-1/2 khob spinach nrog 1 tablespoon tws berries, 6 almonds, thiab tsis muaj rog zaub xam lav hnav 1/2 khob taum nrog tortilla thiab salsa 8 ooj fortified kua mis
Khoom txom ncauj: 1/2 khob soy ice cream
Noj hmo: 1/2 khob boiled broccoli nrog 1/4 khob kua txob liab 1 khob qos yaj ywm nrog 1/2 teaspoon curry hmoov thiab 2 tablespoons vegan qaub cream 1 tofu hot dog los yog 1 ounce vegan hnyuv ntxwm
Noj hmo: 3 crackers nrog 2 tablespoons txiv ntseej butter 8 oz fortified soy mis nyuj
Wednesday
Noj tshais: 1/2 khob apricot nectar 1 English muffin nrog 1 teaspoon vegan margarine thiab 1-1/2 oz soy cheese 1/2 khob salsa 8 oz fortified soy mis nyuj
Khoom txom ncauj: 1/2 khob roj-dawb tortilla los yog khoom pita qhob cij 1/2 khob kua txiv hmab txiv ntoo
Noj su: 1 khob zaub thiab taum kua zaub 1/4 bagel nrog 2 teaspoons soy cream cheese 1/4 bagel nrog 1 tablespoon txiv ntseej butter 8 ooj fortified soy mis nyuj
Khoom txom ncauj: creamy thiab txiv lws suav smoothie nrog 1 khob kua txiv lws suav thiab 1/2 khob taum paj
Noj hmo: 6 oz soy steak 1/2 khob stewed beetroot 1/2 khob ci los yog steamed qos yaj ywm nrog 2 tablespoons kaus poom pineapple chunk 1/2 khob ci tofu
Noj hmo: 1 nruab nrab pear los yog kua 8 oz fortified soy mis nyuj
Thursday
Noj tshais: 1/4 khob cranberry-apple kua txiv nrog 1 khob cereal, 1/4 khob txiv duaj, thiab 1 teaspoon vegan margarine 8 ooj fortified kua mis
Khoom txom ncauj: 1/2 khob kua txiv hmab txiv ntoo 1 khob cij los yog crackers
Noj su: tortilla nrog 1/2 khob zaub 1-1/2 tablespoons vegan mayonnaise 1-1/2 oz vegan cheese 6 strips ntawm soy bacon 8 oz fortified soy mis nyuj
Khoom txom ncauj: 1/2 khob veggie chips 1/2 khob defatted roasted taum tov nrog salsa
Noj hmo: 8 ooj ci tofu nrog 1/4 khob lws suav sauce 1/2 khob steamed spinach thiab dos 1 yob nrog 1 teaspoon vegan margarine 1/2 khob txiv hmab txiv ntoo
Cov khoom noj txom ncauj yav tsaus ntuj: 3 khob paj kws muaj roj tsawg 2 teaspoons ntawm cov poov xab noj 8 oz fortified soy mis nyuj
Friday
Noj tshais: 1/2 khob cereal nrog 1/2 khob sliced banana 1 daim ntawm toast nrog 1 teaspoon vegan margarine 8 oz fortified soy mis nyuj
Khoom txom ncauj: 1 medium tshiab txiv apples los yog pear 2 breadsticks
Noj su: 2 veggie burgers on 1/2 whole wheat bun Txiv lws suav thiab shredded carrot zaub xam lav 8 oz fortified soy mis nyuj
Khoom txom ncauj: 1/2 khob vanilla pudding qab zib nrog 2 tablespoons pistachios los yog pecans
Noj hmo: 1 khob nceb sauce pasta (Siv 1/2 khob kua mis, 1/4 khob nceb thiab 1 teaspoon qej, 2 cubes ntawm tofu ntxiv.) 1/2 khob braised kale los yog chard 1 khob berries 4 oz enriched soy mis nyuj
Noj hmo: 2 tablespoons txiv ntseej butter nrog 3 gingerbread ncuav qab zib
Saturday
Noj tshais: 1 khob melon slices los yog mango tacos: 2 tortillas nrog 2 teaspoons vegan margarine thiab 1/2 khob salsa 8 oz fortified soy mis nyuj
Khoom txom ncauj: 1/2 khob sliced pineapple 1/4 khob roj-dawb muesli
Noj su: 1 khob tofu nrog tws zaub 1/2 English muffin 1 nruab nrab pob ntseg pob kws 1 teaspoon vegan margarine 8 oz fortified soy mis nyuj
Noj tshais: 1/2 khob taum liab nrog chili 2 oz tofu
Noj hmo: 1 noj ntawm pob kws thiab qos yaj ywm kua zaub nrog 1/2 khob tofu 1/2 khob tws txiv lws suav
Noj hmo: 1/2 khob kua mis nyuj khov nrog 2 tablespoons muesli
Sunday
Noj tshais: 1/2 khob liab txiv kab ntxwv 1 txiv apples nrog raisins 8 oz fortified soy mis nyuj
Noj tshais: 1 me me ci txiv apples nrog 3 teaspoons ntawm muesli
Noj su: 1 khob steamed broccoli, liab peppers thiab cauliflower 1/2 khob dub taum thiab 1/4 khob textured zaub protein 1/3 khob mov los yog barley 1/2 khob spinach nrog 1/4 khob raspberries 8 oz enriched soy mis nyuj
Noj su: Waldorf zaub xam lav (3/4 khob tws txiv apples, 1/4 khob celery, 1 tablespoon walnuts, 1-1/2 tablespoons vegan mayonnaise)
Noj hmo: 2 daim veggie pizza Chopped lettuce yoojyim 1 khob tws kiwi thiab raspberries
Noj hmo: 1/2 khob crackers 8 oz fortified soy mis nyuj
Cov khoom pub dawb
Qee cov zaub mov muaj calories thiab rog tsawg heev uas lawv suav tias yog "dawb". Koj tuaj yeem ntxiv lawv rau koj cov khoom noj. Nov yog cov npe ntawm qee cov khoom uas suav tias yog "dawb":
Carbonated dej (nrog txiv qaub los yog txiv qaub siab) Unsweetened cocoa hmoov (tej zaum yuav ntxiv 1 tablespoon rau porridge los yog kua mis) Unsweetened tshiab los yog khov cranberries thiab rhubarb (lawv tuaj yeem muab ntxiv rau zaub nyoos tsis muaj rog, mov, barley, couscous, lossis tshiab. zaub xam lav) mustard, horseradish, ketchup (1 tablespoon), vinegar Unsweetened pickled zaub, xws li okra, cucumbers, carrots, zaub qhwv, thiab lwm yam.
Low Fat Low Calorie Salad Hnav khaub ncaws
1 khob zaub nyoos: Cabbage, celery, cucumbers, ntsuab dos, qej, kub thiab chilli peppers, nceb, radishes, taub dag (Koj tuaj yeem ua ib qho "ntxiv" zaub xam lav los ntawm kev sib txuas cov zaub no nrog me ntsis vinegar los yog cov roj tsawg. )
Cov zaub ntsuab: txog li 4 khob ntawm chicory, spinach, kale, chard, mustard, thiab beet zaub ntsuab ib hnub twg.