Yuav Tiv Thaiv Li Cas thiab Kho Mob Ntshav Qab Zib: Cov Tshuaj Zoo Li Cas Yuav Pab Tau?

Cov txheej txheem:

Yuav Tiv Thaiv Li Cas thiab Kho Mob Ntshav Qab Zib: Cov Tshuaj Zoo Li Cas Yuav Pab Tau?
Yuav Tiv Thaiv Li Cas thiab Kho Mob Ntshav Qab Zib: Cov Tshuaj Zoo Li Cas Yuav Pab Tau?

Video: Yuav Tiv Thaiv Li Cas thiab Kho Mob Ntshav Qab Zib: Cov Tshuaj Zoo Li Cas Yuav Pab Tau?

Video: Yuav Tiv Thaiv Li Cas thiab Kho Mob Ntshav Qab Zib: Cov Tshuaj Zoo Li Cas Yuav Pab Tau?
Video: Tshuaj theem vim li cas thiaj tau nqi ?/ Siv kho mob dab tsi?/paris polyphylla use for? 2024, Lub peb hlis ntuj
Anonim

Ntshav qab zib yog ib pab pawg ntawm cov tshuaj hormonal tsis txaus. Tus yam ntxwv tseem ceeb yog cov ntsiab lus ntawm cov piam thaj (piam thaj) hauv cov ntshav uas ntau dhau vim tias cov cell hauv lub cev tau dhau los ua cov tshuaj insulin. Insulin yog cov tshuaj hormone tsim los ntawm tus txiav uas pab tswj cov ntshav qab zib. Txawm hais tias koj tseem yuav tsum tau txais kev kho mob yog tias koj muaj ntshav qab zib, muaj ntau txoj hauv kev los kho thiab tiv thaiv ntshav qab zib siv cov txheej txheem ntuj xws li kev hloov zaub mov noj, noj tshuaj ntsuab, thiab tawm dag zog.

Kauj ruam

Txoj Kev 1 ntawm 4: Siv Khoom Noj thiab Khoom Noj

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 1
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 1

Kauj Ruam 1. Khaws koj cov zaub mov kom zoo thiab qub

Ntawd yog, sim txwv cov zaub mov siav lossis ua tiav thiab ntau li ntau tau, pib los ntawm kos. Zam cov thawv, cov kaus poom, thiab cov khoom noj uas "npaj tau noj".

  • Pib yuav khoom hauv khw hauv khw muag khoom rau cov noob taum pheej yig, mov, thiab nplej zom.
  • Yuav cov zaub tshiab hauv ntau. Koj tuaj yeem siv cov zaub khov, tab sis tshiab, cov zaub organic uas nyob rau lub caij yog qhov zoo tshaj plaws.
  • Siv lub lauj kaub tais diav los ua zaub mov yog tias koj tsis muaj sijhawm ntau.
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 2
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 2

Kauj Ruam 2. Nco ntsoov 90-95% ntawm cov carbohydrates uas koj haus yog cov carbohydrates yooj yim

Cov carbohydrates yooj yim yog ua los ntawm ib tus neeg cov piam thaj hauv cov piam thaj sib koom ua ke ntev, cov saw sib txuas uas feem ntau ceg.

  • Cov carbohydrates yooj yim feem ntau pom muaj nyob hauv tag nrho thiab cov zaub mov tsis tau ua tiav. Qee qhov piv txwv ntawm cov carbohydrates yooj yim suav nrog mov xim av, tag nrho cov qhob cij, rye, quinoa, millet, oats, zaub txhuv nplej siab xws li qos yaj ywm qab zib, pob kws, taub dag thiab taub dag, taum, taum pauv, lentils, taum.
  • Zam cov carbohydrates yooj yim. Cov carbohydrates yooj yim suav nrog ntxiv cov suab thaj xws li qabzib, sucrose (rooj qab zib), thiab fructose (feem ntau ntxiv rau hauv daim ntawv ntawm high-fructose pob kws phoov lossis HFCS). Kev noj HFCS yog cuam tshuam nrog kev pheej hmoo ntxiv ntawm kab mob plawv thiab rog.
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 3
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 3

Kauj Ruam 3. Ua kom cov dej koj haus

Dej tuaj yeem pab yaug tawm cov co toxins uas tsim tawm hauv lub cev thiab pab tswj cov ntxhia (electrolyte) tshuav nyiaj li cas. Haus txog yim tsom iav dej ntsuas 236 ml txhua hnub. Tham nrog koj tus kws kho mob txhawm rau txiav txim siab yog tias koj muaj kev txwv lossis tshwj xeeb xav tau kua dej xav tau.

  • Tsis txhob haus dej qab zib. Qab zib nws tus kheej tsis ua rau mob ntshav qab zib, tab sis kev haus cov dej qab zib tuaj yeem ua rau koj muaj kev pheej hmoo ntawm kev tsim Hom 2 mob ntshav qab zib.
  • Es tsis txhob haus cov suab thaj qab zib, sim haus dej, dej ntxhia tsis muaj qab zib, lossis dej qab zib iced tsis muaj qab zib.
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 4
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 4

Kauj Ruam 4. Nyeem cov ntawv lo ntawm lub ntim khoom noj uas koj noj thiab yuav

Koj tuaj yeem txiav txim siab qhov qab zib hauv cov khoom noj los ntawm kev nyeem daim ntawv ntim khoom. Tab sis koj yuav tsum nco ntsoov tias cov tuam txhab tsim khoom tsis tas yuav teev cov khoom qab zib ntxiv rau ntawm lawv cov khoom. Yog li ntawd, koj yuav tsum noj tag nrho, cov zaub mov tsis tau ua tiav ntau li ntau tau.

  • Tsis txhob noj cov khoom noj uas suav nrog cov ntsiab lus xws li "nplua nuj" lossis "ua kom zoo".
  • Qhov tseeb, cov khoom noj uas tsis tau ua tiav tseem muaj cov piam thaj, tab sis qib qis thiab feem ntau yog nyob hauv daim ntawv ntawm cov carbohydrates yooj yim.
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 5
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 5

Kauj Ruam 5. Ua tib zoo saib qhov feem ntau ntawm cov carbohydrates yooj yim uas koj haus

Qhov ntau thiab tsawg ib feem yuav txawv nyob ntawm hom zaub mov. Tus nqi koj xav tau yuav nyob ntawm koj qhov hnyav thiab lwm yam xws li koj li poj niam txiv neej, hnub nyoog thiab qib kev ua ub no. Feem ntau, cov lus pom zoo ntawm cov carbohydrates yooj yim hauv txhua pluas noj yog li ntawm 45 txog 60 grams.

Siv feem ntau cov carbohydrates yooj yim thaum noj tshais thiab noj su, thiab tsuas yog siv me me ntawm cov carbohydrates yooj yim thaum noj hmo

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 6
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 6

Kauj Ruam 6. Ntxiv flaxseed kom tau txais fiber ntau hauv koj cov zaub mov

Txhawm rau tiv thaiv thiab kho tus mob ntshav qab zib, koj yuav tsum haus cov fiber ntau txaus. Sib nrug los ntawm qhov ua kom muaj fiber ntau, flaxseeds kuj tseem yog qhov muaj nplua nuj ntawm omega-3 fatty acids, DHA thiab EPA.

  • Ntxiv nrog rau kev nplua nuj hauv cov as -ham tseem ceeb los pab tiv thaiv thiab kho mob ntshav qab zib, flaxseeds thiab lawv cov ntsiab lus fiber ntau tuaj yeem pab ua rau lub plab zom mov thiab tseem pab txo qis cov roj cholesterol. Flaxseeds tseem tuaj yeem txo qhov kev pheej hmoo mob qog noj ntshav, mob qog noj ntshav prostate thiab mob qog noj ntshav, thiab tseem tuaj yeem pab txo cov tsos mob menopausal.
  • Sim ntxiv ib diav ntawm av flaxseed rau txhua pluas noj koj noj lossis 3 diav av flaxseed ib hnub.
  • Ua kom cov noob flaxseed siv lub tshuab kas fes los yog khaws cov av khov flaxseeds hauv lub tub yees.
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 7
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 7

Kauj Ruam 7. Noj nqaij qaib thiab ntses ntau dua tawv nqaij

Ib qho tseem ceeb tiv thaiv kom tsis txhob muaj ntshav qab zib yog noj cov protein zoo hauv qhov ntau txaus. Txhawm rau txo cov tsiaj rog tsis zoo, ua kom koj noj nqaij qaib tsis muaj tawv nqaij. Kuj tseem haus ntau cov ntses hauv hiav txwv txhua lub lim tiam.

Ntses ntses xws li cod, salmon, haddock thiab tuna yog cov zaub mov uas muaj ntau cov omega-3 fatty acids, uas yog ib qho tseem ceeb heev rau kev noj qab haus huv

Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 8
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 8

Kauj Ruam 8. Noj zaub thiab txiv hmab txiv ntoo ntau dua

Noj cov zaub tsis muaj hauv paus lossis cov hmoov nplej ntau xws li cov zaub ntsuab, zaub paj, zaub paj, thiab taum. Cov zaub no muaj calories tsawg, muaj fiber ntau, thiab muaj cov as -ham tag nrho. Txawm li cas los xij, yog tias koj noj zaub cov hmoov txhuv nplej siab thiab zaub hauv paus, coj mus rau hauv tus lej cov carbohydrates uas koj haus.

Koj tseem tuaj yeem noj txiv hmab txiv ntoo. Txawm hais tias koj tau kuaj pom tus mob ntshav qab zib hom 2, qhov ntawd tsis tau txhais hais tias koj yuav tsum tsis txhob noj cov piam thaj hauv ib qho twg. Qhov tseem ceeb tshaj plaws yog tswj hwm cov piam thaj uas koj haus

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 9
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 9

Kauj Ruam 9. Khaws phau ntawv teev npe khoom noj kom tsawg kawg ib hlis

Phau ntawv teev npe khoom noj no yog siv los sau txhua yam koj noj thiab txhua yam kev hloov uas koj xav. Nco ntsoov tias koj taug qab qhov kev pw tsaug zog zoo thiab nco txhua yam kev hloov pauv uas yuav tshwm sim los ntawm cov zaub mov koj noj.

  • Khaws daim ntawv teev npe khoom noj tuaj yeem pab taug qab seb koj noj zaub mov ntau npaum li cas txhua hnub. Qhov no tuaj yeem ua rau koj paub ntau ntxiv txog dab tsi thiab ntau npaum li cas cov zaub mov koj noj thiab pab koj txiav qee yam zaub mov yog tias xav tau.
  • Piv txwv li, yog tias koj nquag fart thiab koj lub plab zoo li tsam plab txhua lub sijhawm koj noj qee yam zaub mov, koj tuaj yeem zam cov zaub mov ntawd yav tom ntej.
  • Nco ntsoov cov zaub mov muaj peev xwm ua tau. Kev rhiab rau zaub mov tuaj yeem ua rau koj muaj kev rog ntau thiab yog qhov muaj feem cuam tshuam rau ntshav qab zib. Yog tias koj nkag siab qee yam zaub mov, zam lawv tsawg kawg ob lub lis piam.
  • Kev noj zaub mov zoo tshaj plaws uas tau ntsib dhau los yog rhiab rau gluten (cov protein pom hauv cov khoom lag luam nplej), cov khoom tsim los ntawm mis nyuj, mis/lactose, txiv ntseej, qe, qwj ntses thiab kua.
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 10
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 10

Kauj Ruam 10. Txheeb xyuas koj qib Vitamin D yog tias koj cev xeeb tub

Qib qis ntawm Vitamin D tej zaum yuav cuam tshuam nrog kev pheej hmoo nce ntshav qab zib vim cev xeeb tub. Yog tias koj cev xeeb tub, koj tuaj yeem noj tau 1000 txog 2000 IU ntawm Vitamin D txhua hnub.

Thaum huab cua tshav ntuj, sim tawm thaum tav su tshav ntuj li 10 txog 15 feeb nrog koj txhais caj npab thiab txhais ceg nthuav tawm yam tsis tau hnav khaub ncaws

Txoj Kev 2 ntawm 4: Ua tiav Lub Hom Phiaj Ntshav Ntshav Qab Zib

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 11
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 11

Kauj Ruam 1. Txheeb xyuas koj cov ntshav qab zib ntau ntau

Koj tus kws kho mob yuav muab tus "phiaj" rau koj cov ntshav qab zib, tab sis koj yuav tsum tau ntsuas cov ntshav no txhua hnub. Koj tuaj yeem kuaj nws hauv tsev siv lub ntsuas ntsuas qab zib uas muaj kab ntawv xeem. Nyob ntawm tus saib xyuas koj siv, tej zaum koj yuav tau muab rab koob tso rau hauv koj tus ntiv tes lossis caj npab kom sau ntshav. Txawm hais tias nws tsis mob rau tib neeg feem coob, qee tus neeg tuaj yeem hnov mob yog tias raug txhaj nrog cov koob no. Lub hom phiaj cov ntshav qab zib ntau ntau uas yuav tsum ua tiav yog feem ntau:

  • Thaum sawv ntxov (lossis thaum yoo mov) qib qis dua 100mg/dL (<5.3 mmol/L),
  • Ib teev tom qab noj mov: <140 mg/dL (<7.8 mmol/L)
  • Ob teev tom qab noj mov: <115mg/dL (<6.4 mmol/L)
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 12
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 12

Kauj Ruam 2. Siv koj cov ntshav qab zib kom pab hloov dab tsi thiab ntau npaum li cas cov zaub mov koj yuav tsum noj

Cov txiaj ntsig ntawm kev ntsuas cov piam thaj hauv ntshav tuaj yeem pab koj hloov pauv hom thiab ntau npaum li cas cov zaub mov uas koj yuav tsum tau noj kom txo qis cov ntshav qab zib.

  • Yog tias koj muaj ntshav qab zib ntau, koj yuav xav tau insulin ntau dua thiab koj yuav tsum tau saib xyuas cov zaub mov koj noj thiab txo cov piam thaj hauv koj cov zaub mov.
  • Yog tias koj cov ntshav qab zib nyob hauv siab thiab koj nyob rau cov tshuaj noj ntshav qab zib, koj yuav xav tau nce koj cov tshuaj.
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 13
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 13

Kauj Ruam 3. Siv insulin raws li koj tus kws kho mob hais

Insulin yog kev kho tshuaj hormone hloov pauv ib txwm thiab yog kev kho ib txwm uas feem ntau siv los kho ntshav qab zib. Koj yuav xav tau ntxiv insulin (los ntawm kev txhaj tshuaj) kom "tau" cov piam thaj hauv koj lub cell. Tus kws kho mob yuav qhia koj tias yuav siv cov tshuaj insulin ntau npaum li cas thiab yuav siv nws li cas.

Txoj Kev 3 ntawm 4: Ua Qoj

Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 14
Tiv thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 14

Kauj Ruam 1. Ua kom lub plawv dhia tsis tu ncua

Kev tawm dag zog tuaj yeem pab tswj ntshav qab zib, yog li kev tawm dag zog yog ib qho tseem ceeb heev los tiv thaiv thiab kho mob ntshav qab zib. Kev nce ib feem ntawm kev tawm dag zog ua rau koj cov cell nkag siab thiab yooj yim los teb rau insulin tsim los ntawm lub cev. Koj tseem tuaj yeem txo cov ntshav siab thiab ntxiv dag zog rau koj lub plawv los ntawm kev tawm dag zog. Qhov no yog qhov tsim nyog tshwj xeeb vim tias mob plawv thiab ntshav siab feem ntau cuam tshuam nrog ntshav qab zib.

Sim ua kom qoj ib ce tsawg kawg peb caug feeb txhua hnub. Yog tias koj tab tom pib tawm, ua kom qoj ib ce qoj ib ce zoo li taug kev kuj tseem yuav pab tau

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 15
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 15

Kauj Ruam 2. Ntxiv kev cob qhia lub zog

Koj tuaj yeem ua kom cov leeg muaj zog thiab ua haujlwm tau zoo nrog kev qhia lub zog. Koj muaj cov leeg ntau dua, ntau calories koj yuav hlawv thiab yooj yim dua nws yuav yog rau koj kom tswj tau lub cev hnyav, thiab qhov no yog ib feem tseem ceeb ntawm kev tiv thaiv ntshav qab zib.

Sim ntxiv qee qhov kev qhia ua dag zog txhua lub lim tiam rau koj cov kev tawm dag zog los txhim kho koj lub zog tag nrho

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 16
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 16

Kauj Ruam 3. Xav txog ntiav tus kws qhia tus kheej lossis kawm chav ua si

Raws li koj nce qib thiab tau txais txiaj ntsig zoo, sim nrhiav tus kws qhia lossis ua chav kawm qoj ib ce rau cov lus qhia tshwj xeeb txog koj lub plawv dhia thiab hom kev tawm dag zog uas koj tab tom npaj rau. Txhawm rau pib nrog, tej zaum txoj hauv kev yooj yim tshaj plaws los ua qhov no yog taug kev, tab sis koj tuaj yeem koom nrog chav kawm yoga lossis ua luam dej.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 17
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 17

Kauj Ruam 4. Hloov koj cov kev tawm dag zog ib txwm muaj

Cov kev tawm dag zog feem ntau ua rau tib neeg hnov qab dhuav, thiab qhov no tuaj yeem ua rau lawv tso tseg ua ntej ua tiav qhov kev cia siab. Yog li, koj yuav tsum hloov pauv koj li kev tawm dag zog ib txwm muaj.

Nrhiav yam ntxim nyiam uas koj tuaj yeem txaus siab kom koj tuaj yeem ua raws li kev tawm dag zog. Piv txwv li, yog tias koj tsis tau nyiam ua kis las tshwj xeeb, koj yuav tsis tshua muaj kev sib tw kis las

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 18
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 18

Kauj Ruam 5. Nrhiav txoj hauv kev kom lub cev muaj zog dua

Koj tuaj yeem ua haujlwm ntau dua los ntawm kev nrhiav sijhawm hauv koj lub neej niaj hnub. Piv txwv, sim nres koj lub tsheb ntawm qhov chaw deb ntawm qhov chaw nres tsheb thaum koj mus yuav khoom, lossis siv tus ntaiv hloov lub elevator kom nce mus rau hauv av.

Txoj Kev 4 ntawm 4: Noj Tshuaj ntsuab thiab Tshuaj Ntxiv

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 19
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 19

Kauj Ruam 1. Tham nrog kws kho mob ua ntej siv tshuaj ntsuab

Ntau yam tshuaj ntsuab tsis tau tshuaj xyuas kom nyab xeeb rau poj niam cev xeeb tub. Nco ntsoov koj sab laj nrog koj tus kws kho mob ua ntej noj tshuaj ntsuab lossis tshuaj ntxiv yog tias koj cev xeeb tub lossis muaj ntshav qab zib muaj menyuam. Tsis tas li, txawm hais tias tshuaj ntxiv thiab tshuaj ntsuab yog cov khoom xyaw ntuj, lawv tuaj yeem cuam tshuam nrog ntau hom tshuaj.

Kuj nug koj tus kws muag tshuaj txog tshuaj ntsuab/tshuaj ntxiv

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 20
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 20

Kauj Ruam 2. Yuav cov tshuaj zoo thiab tshuaj ntsuab

Yuav cov tshuaj ntsuab thiab tshuaj ntxiv uas muaj txiaj ntsig zoo hauv lub tebchaws thiab nws cov tuam txhab ua raws GMP (Kev Tsim Khoom Zoo) cov qauv. Txog cov tshuaj ntsuab, xyuas kom tus neeg muag khoom siv cov organic, tshuaj tua kab thiab tshuaj ntsuab tsis muaj tshuaj tua kab uas tau cog ruaj khov.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 21
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 21

Kauj Ruam 3. Sim ua qab melon

Cov khoom noj uas feem ntau pom zoo kom tswj ntshav qab zib yog qab zib (Momordica charantia). Txawm li cas los xij, qab zib ntau zaus cuam tshuam nrog kev nchuav menyuam thiab siv los yuam kev rho menyuam tawm ntawm tsiaj, yog li yog tias koj cev xeeb tub lossis xav cev xeeb tub, zam qhov khoom noj no. Cov kua txiv hmab txiv ntoo tau pom los txhim kho cov ntshav qabzib ntau ntxiv, tsim cov tshuaj insulin thiab txo cov tshuaj insulin.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 22
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 22

Kauj Ruam 4. Sim haus Gurmar

Gurmar uas tseem hu ua Gymnema sylvestre tau ntau pua xyoo tau siv hauv tshuaj Ayurvedic thiab tau pom los tswj cov ntshav qab zib. Cov tshuaj ntsuab no feem ntau tau siv hauv koob tshuaj 200 mg ob zaug ib hnub. Tham nrog kws kho mob ua ntej siv nws, txawm hais tias gymnema zoo li muaj kev nyab xeeb rau poj niam cev xeeb tub.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 23
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 23

Kauj Ruam 5. Sim cov pear zoo li cov cactus

Cactus zoo li cactus lossis nopal tau pom los tswj cov ntshav qab zib. Hom cactus no tsis tau sim siv rau poj niam cev xeeb tub, tab sis tau ntau pua xyoo nws tau siv los ua zaub mov noj. Nws tsim nyog sim txawm hais tias nws tsis paub meej tias nws nyab xeeb li cas.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 24
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 24

Kauj Ruam 6. Siv cov cinnamon

Cinnamon tau siv los pab tswj cov ntshav qab zib thiab suav tias muaj kev nyab xeeb rau cov poj niam cev xeeb tub hauv cov nyiaj siv hauv zaub mov. Qhov no yog kwv yees sib npaug ntawm 1 gm (1000 mg) ib hnub. Kev noj 500 mg ntawm cov cinnamon ob zaug ib hnub tau pom tias nce qib A1c (nrog rau cov qib roj ntshav). A1c tau siv los txiav txim siab nruab nrab qib piam thaj rau 3 lub hlis dhau los. Qib A1c qis qhia txog qib kev tswj ntshav qab zib zoo.

Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 25
Tiv Thaiv thiab Kho Mob Ntshav Qab Zib nrog Tshuaj Kho Mob Kauj Ruam 25

Kauj Ruam 7. Siv cov chromium thiab vanadium

Chromium thiab vanadium yog cov zaub mov uas tau ua pov thawj zoo rau kev tswj ntshav qab zib hauv cov ntshav qab zib. Ob leeg kuj tuaj yeem ua haujlwm ua antioxidants. Nco ntsoov tias koj tsuas xav tau cov ntxhia no me me xwb.

  • Vanadium yuav tsum tau noj nyob rau hauv daim ntawv ntawm vanadyl sulfate ntawm 50 txog 100 mcg ib hnub.
  • Chromium yuav tsum tau noj nyob rau hauv daim ntawv ntawm chromium picolinate ntawm koob tshuaj 400mcg ib hnub.

Pom zoo: