Ntshav qab zib yog ib pawg ntawm cov kab mob metabolic uas cuam tshuam ntau npaum li cas qab zib (piam thaj) hauv cov ntshav. Ntshav qab zib tau raug lees paub rau ntau txhiab xyoo, tab sis nyob rau 200 xyoo dhau los hom 2 mob ntshav qab zib, ib txwm muaj teeb meem, tau loj hlob mus rau thoob ntiaj teb kev sib kis. Vim tias tib neeg muaj "cov hniav qab zib," thiab cov zaub mov tiav muaj ntau qab zib kom ua rau lawv qab dua, kev noj cov zaub mov tiav tau ua rau muaj tus kabmob kis no. Qhov xwm zoo yog tias thaum kev coj noj coj ua thiab tus cwj pwm tuaj yeem ua rau mob ntshav qab zib hom 2, lawv tseem tuaj yeem tiv thaiv thiab tswj hwm nws; Txawm li cas los xij, nco ntsoov tias hom 1 mob ntshav qab zib tsis tuaj yeem tswj hwm los ntawm kev hloov kho zaub mov noj.
Cov kauj ruam
Ntu 1 ntawm 2: Siv Kev Noj Haus los Tiv Thaiv lossis Tswj Hom 2 Ntshav Qab Zib
Kauj Ruam 1. Ua raws li cov tshuaj tiv thaiv kab mob los yog cov zaub mov qis-glycemic qis
Txhawm rau tiv thaiv thiab kho hom 2 mob ntshav qab zib (T2D), kev noj zaub mov zoo qhia txog tag nrho cov zaub mov, cov carbohydrates yooj yim thiab cov khoom noj muaj txiaj ntsig zoo suav nrog cov protein thiab cov rog noj qab haus huv. Cov txheej txheem no yog ib feem tseem ceeb ntawm ob qho tshuaj tiv thaiv kab mob thiab qis-glycemic index zaub mov noj, uas tau txais kev lees paub ntau dua nrog cov kws kho mob.
Kev mob ntev tau txuas nrog ntshav qab zib thiab lwm yam kab mob - suav nrog kab mob hauv lub plawv, Alzheimer's, kev nyuaj siab, thiab mob caj dab
Kauj Ruam 2. Khaws koj cov zaub mov kom ze rau nws daim ntawv qub lossis zoo li qub
Qhov no txhais tau tias koj yuav tsum sim txwv ib qho ua tiav lossis npaj zaub mov thiab ua noj los ntawm kos siv cov khoom xyaw tshiab kom ntau li ntau tau. Thaum koj ua noj koj tus kheej cov zaub mov, koj tuaj yeem tswj tau cov khoom xyaw zoo dua thiab zam cov piam thaj ntau thiab lwm yam khoom xyaw uas yuav cuam tshuam rau koj cov ntshav qab zib.
Yog tias koj raug nias rau lub sijhawm, sim siv lub lauj kaub tais diav lossis npaj cov hauv paus (zoo li mov, taum thiab txawm tias nqaij thiab zaub) ua ntej thiab ua kom khov
Kauj Ruam 3. Ua kom tsawg kawg ib nrab ntawm koj cov carbohydrates yooj yim carbohydrates, as opposed to yooj yim carbs
Cov carbohydrates yooj yim yog tsim los ntawm tus kheej cov suab thaj hauv cov piam thaj uas tau sib koom ua ke ntev, nyuaj thiab feem ntau txuas cov saw. Cov carbohydrates yooj yim muaj nyob hauv tag nrho, cov khoom noj tsis tau hloov pauv xws li cov nplej tag nrho, taum pauv, lentils, taum, thiab zaub.
- Cov carbohydrates tau hloov pauv mus ua qab zib, lossis qab zib, thaum koj noj lawv, yog li nws yog qhov tseem ceeb koj yuav tsum paub ntau txog koj kev noj cov carbohydrates.
- Cov carbohydrates yooj yim feem ntau pom muaj hauv cov khoom noj ua tiav thiab suav nrog ntxiv cov suab thaj xws li qab zib, sucrose (cov piam thaj hauv qab) thiab fructose (feem ntau ntxiv ua cov fructose pob kws phoov siab).
- Tsis ntev los no, kev noj cov piam thaj ntau fructose (los ntawm kev haus cov dej qab zib thiab lwm yam dej haus nrog HFCS ntxiv) muaj, zoo li kev noj qab zib ntau dhau, cuam tshuam nrog kev pheej hmoo ntawm T2D, kab mob plawv thiab rog. Kev rog dhau tuaj yeem ua rau insulin tsis kam thiab ntshav qab zib.
- Qhov laj thawj uas ua zaub mov tiav yuav tsum zam vim tias lawv suav nrog ob qho yooj yim carbohydrates nrog rau ntxiv cov suab thaj. Qab zib los ntawm nws tus kheej tsis ua rau mob ntshav qab zib, tab sis noj ntau cov dej qab zib uas muaj piam thaj ntau, piv txwv li, txuas rau kev pheej hmoo ntawm hom 2 mob ntshav qab zib.
Kauj Ruam 4. Nyeem cov ntawv qhia zaub mov kom ze
Nyeem cov ntawv yuav muaj txiaj ntsig los txiav txim siab txog cov piam thaj hauv cov zaub mov, tab sis cov tuam txhab tsim khoom tsis tas yuav sau cov suab thaj ntxiv. Koj tuaj yeem zam qhov ntxiv suab thaj los ntawm kev ua raws cov zaub mov tsis tau ua tiav.
Txoj cai zoo ntawm tus ntiv tes xoo yog tsis muaj cov zaub mov "dawb": tsis muaj qhob cij dawb, nplej zom dawb, mov dawb
Kauj Ruam 5. Ua kom muaj fiber ntau hauv koj cov zaub mov noj
Qhov no tuaj yeem ua tiav los ntawm kev nce koj cov txiv hmab txiv ntoo thiab zaub kom tsawg, nrog rau ntxiv cov zaub mov muaj fiber ntau tshwj xeeb rau koj cov zaub mov. Piv txwv li, koj tuaj yeem suav nrog ib diav ntawm flaxseeds hauv av ntawm txhua pluas noj. Xijpeem tau txais lub tshuab kas fes los zom koj tus kheej flaxseeds lossis khaws cov noob hauv av hauv lub freezer (kom khaws cov roj zoo uas koj kuj tau txais hauv flaxseeds kom tsis txhob rancid).
Kauj Ruam 6. Txwv cov nqaij liab thiab nce cov ntses thiab nqaij qaib tsis muaj tawv nqaij uas koj noj
Nrhiav cov ntses uas ntes tau ntses, xws li ntses salmon, cod, haddock thiab tuna. Cov ntses no yog cov peev txheej zoo ntawm omega-3 fatty acids uas yog qhov tseem ceeb rau koj kev noj qab haus huv thiab tiv thaiv kev mob qog noj ntshav.
Cov tawv nqaij ntawm ntses thiab nqaij qaib raug zam vim tias nws tuaj yeem ua rau cov tsiaj muaj roj ntau, nrog rau cov tshuaj ntxiv thiab tshuaj tua kab mob. Qhov no txhawb kev mob
Kauj Ruam 7. Ua kom cov dej ntau ntxiv uas koj haus
Raws li Lub Tsev Haujlwm Kho Mob, cov poj niam yuav tsum haus txog 2.7 litres (91 ooj, lossis 11 khob) dej txhua hnub, thiab txiv neej yuav tsum haus txog 3.7 litres (125 ooj txhua hnub, lossis 15 khob) ntawm tag nrho cov dej. Qhov no yuav zoo li ntau, tab sis qhov ntawd yog vim qhov ntsuas no suav nrog cov dej peb tau txais los ntawm cov zaub mov thiab lwm yam dej haus.
- Koj cov dej xav tau yuav txawv nyob ntawm koj tus poj niam txiv neej, hnub nyoog, qhov chaw, qib kev ua si, thiab ntau yam ntxiv.
- Kev haus dej haus suav nrog tshuaj yej thiab kas fes. Tsis qab zib, ib txwm haus dej kas fes tuaj yeem txo qis koj txoj kev pheej hmoo ntawm hom 2 mob ntshav qab zib.
Kauj Ruam 8. Txwv kom noj qab zib
Kev kuaj mob ntawm T2D tsis txhais tau tias koj tsis tuaj yeem noj txhua yam qab zib. Nws txhais tau tias koj tswj hwm cov piam thaj uas koj noj thiab koj noj lawv li cas. Piv txwv li, cov suab thaj hauv cov txiv hmab txiv ntoo tau ua ke nrog fiber ntau thiab qhov no txhais tau tias kev nqus cov suab thaj los ntawm cov txiv hmab txiv ntoo tau qeeb.
Kauj Ruam 9. Siv tshuaj ntsuab uas pab koj tus mob
Muaj ntau cov tshuaj ntsuab uas koj tuaj yeem ntxiv rau koj cov zaub mov kom pab tswj cov ntshav qab zib. Ntxiv rau saj thaum twg koj xav tau! Cov tshuaj ntsuab no tuaj yeem pab koj kom tau txais qee yam ntawm cov kev xav qab zib ib yam. Cov tshuaj ntsuab no txhua yam nyab xeeb heev uas tsis muaj kev phiv tshuaj thaum noj feem ntau siv los ua zaub mov noj:
- Cinnamon
- Fenugreek
- Okra (tsis yog tshuaj ntsuab, tab sis ntau dua ntawm ib sab phaj)
- Ginger
- Qej thiab dos
- Zaub basil
Ntu 2 ntawm 2: Nkag Siab Ntshav Qab Zib
Kauj Ruam 1. Nkag siab ntau hom mob ntshav qab zib
Hom 1 mob ntshav qab zib yog kab mob autoimmune, feem ntau tshwm sim thaum tus neeg tseem hluas. Hom 2 mob ntshav qab zib mellitus yog ib yam kab mob kis tau. Kuj tseem muaj ntshav qab zib gestational thiab prediabetes.
- Hauv Hom 1 mob ntshav qab zib (T1D), cov hlwb tshwj xeeb hauv cov txiav txiav, cov beta hlwb, raug rhuav tshem. Vim tias beta cells ua insulin, hauv T1D, lub cev tsis muaj peev xwm ua insulin thiab tsis muaj peev xwm tswj tau cov ntshav qab zib ntau lawm. Cov neeg nrog T1D yuav tsum tau txhaj tshuaj insulin tag nrho lawv lub neej.
- Hom 2 mob ntshav qab zib tau siv los txiav txim siab rau tus neeg laus uas tsis tau tshwm sim ntau thiab ntau zaus hauv menyuam yaus. Hom 2 mob ntshav qab zib (T2D) lossis ntshav qab zib mellitus yog hom mob ntshav qab zib feem ntau - caj ces, zaub mov noj thiab ib puag ncig ib puag ncig ua lub luag haujlwm tseem ceeb hauv kev txhim kho Hom 2 mob ntshav qab zib. Hauv T2D cov ntshav qab zib tuaj yeem tswj tau los ntawm kev noj zaub mov, tshuaj noj, tshuaj insulin ntxiv, lossis ua ke ntawm txhua qhov no.
- Hom thib peb ntawm cov ntshav qab zib yog hu ua ntshav qab zib thaum cev xeeb tub. Nws tshwm sim hauv ib nrab ntawm cev xeeb tub thiab tshwm sim tsawg dua 10% ntawm cov poj niam cev xeeb tub.
- Qee tus kws kho mob suav nrog tus mob hu ua prediabetes uas yog mob ntshav qab zib thaum ntxov. Cov tib neeg uas muaj tus kab mob ntshav qab zib mellitus muaj siab dua qib ib txwm ntawm cov piam thaj hauv cov ntshav, tab sis tsis siab txaus los kuaj mob ntshav qab zib. Cov tib neeg uas muaj ntshav qab zib ua ntej (tseem hu ua insulin tsis kam) muaj qhov pheej hmoo loj ntawm kev tsim T2D.
Kauj Ruam 2. Nkag siab tias insulin yog dab tsi thiab ua dab tsi
Cov tshuaj insulin, cov tshuaj hormone tsim los ntawm tus txiav, yog cov tshuaj tseem ceeb tshaj tawm uas qhia rau cov hlwb tias nws yog lub sijhawm los noj cov piam thaj. Qhov thib ob, insulin tau koom nrog hauv kev xa daim siab kom nqus cov piam thaj thiab hloov pauv mus rau hauv daim ntawv khaws cia ntawm cov piam thaj hu ua glycogen. Thib peb, insulin koom nrog ntau yam ntawm lwm cov haujlwm xws li cov protein thiab cov metabolism hauv rog.
Kauj Ruam 3. Nkag siab txog cov tshuaj insulin
Txhua tus neeg mob ntshav qab zib tseem tuaj yeem xav tias muaj kev tiv thaiv insulin. Yog vim li cas lawv thiaj muaj ntshav qab zib ntau ntau (cov piam thaj hauv ntshav) yog tias cov cell hauv lawv lub cev tsis noj cov piam thaj thiab qhov laj thawj yog vim li cas cov cell hauv lawv lub cev tsis teb zoo rau insulin.
- Txhua lub cell hauv peb lub cev siv cov piam thaj (piam thaj) los tsim lub zog xav tau rau cov cell ua lawv txoj haujlwm. Cov piam thaj tau los ntawm cov zaub mov peb noj, feem ntau yog los ntawm carbohydrates. Cov no yog cov molecules tsim los ntawm cov saw sib txawv ntawm cov suab thaj sib txawv, suav nrog cov piam thaj. Cov carbohydrates yooj yim muaj ntau cov saw thiab feem ntau tau muab cais thaum cov carbohydrates yooj yim muaj cov saw luv, tsis muaj ceg. Cov tshuaj insulin, cov tshuaj hormone tsim los ntawm tus txiav, yog cov tshuaj tseem ceeb tshaj tawm uas "qhia" cov hlwb tias nws yog lub sijhawm kom noj qab zib.
- Yog tias cov cell dhau los ua cov tshuaj insulin, lawv "tsis quav ntsej" lossis tsis tuaj yeem teb rau lub teeb liab los ntawm insulin. Qhov no tuaj yeem nce qib cov piam thaj hauv cov ntshav. Thaum qhov no tshwm sim, cov txiav txiav teb los ntawm kev tsim cov tshuaj insulin ntau dua, hauv kev sim "yuam" cov piam thaj rau hauv cov cell. Qhov teeb meem yog vim tias insulin tsis muaj kev cuam tshuam rau cov insulin-resistant cells, cov ntshav qab zib qib tuaj yeem nce ntxiv. Lub cev cov lus teb yog hloov pauv cov qib piam thaj hauv cov ntshav rau hauv cov rog, thiab qhov ntawd tuaj yeem teeb tsa qhov xwm txheej ntawm kev mob hnyav thiab lwm yam kev tsis zoo xws li tshuab T2D tag nrho, rog, metabolic syndrome thiab mob plawv.
Kauj Ruam 4. Nrhiav cov tsos mob ntawm hom 2 mob ntshav qab zib
Cov no tuaj yeem dhau los ntawm txhua lub sijhawm hauv koj lub neej. Cov tsos mob feem ntau ntawm T2D yog:
- Ua nqhis dej ntau ntxiv nrog tso zis ntau zaus
- Ua kom qab los noj mov
- Qhov hnyav nce lossis poob ceeb thawj
- Qhov muag tsis pom lossis hloov qhov muag
- Qaug zog
- Ua kom muaj tus kab mob ntau ntxiv los ntawm kev txiav lossis zais zis/qhov chaw mos/kab mob pos hniav
Kauj Ruam 5. Tau kuaj mob los ntawm kws kho mob
Hom 2 mob ntshav qab zib tau kuaj pom los ntawm ntau qhov kev kuaj ntshav tshwj xeeb uas ntsuas seb koj lub cev ua haujlwm zoo li cas cov piam thaj. Qhia koj tus kws kho mob txog koj cov tsos mob thiab, yog tias nws pom qhov xav tau, tus kws kho mob yuav kuaj koj cov ntshav.
- Cov kev ntsuas no suav nrog ntsuas ntshav mus kuaj ntshav qab zib ntau lub sijhawm, xws li tom qab yoo mov, tom qab noj mov, lossis tom qab noj cov piam thaj ua ntej.
- Yog tias koj tau kuaj pom tus mob ntshav qab zib, koj yuav tsum qhia rau koj tus kws kho mob paub tias koj tau hloov pauv kev noj zaub mov li cas txhawm rau txhim kho kev tswj ntshav qab zib.
- Tau txais kev kuaj mob tas li, suav nrog kev kuaj ntshav, raws li koj tus kws kho mob qhia.
- Yog tias koj tab tom sim tiv thaiv kab mob ntshav qab zib, kev tshuaj xyuas tas li kuj tau qhia.
Kauj Ruam 6. Txiav txim siab seb puas muaj kev kho mob ntxiv rau koj
Feem ntau ntawm cov ntshav qab zib tuaj yeem tswj tau nrog kev siv tshuaj, noj zaub mov zoo, thiab tawm dag zog. Thaum koj yog tus saib xyuas kev noj zaub mov thiab kev tawm dag zog hloov pauv, qee zaum koj xav tau kev pab ntxiv hauv daim ntawv tshuaj. Cov tshuaj suav nrog hypoglycemics, uas yog cov tshuaj uas txo cov ntshav qab zib. Cov tshuaj no feem ntau muaj kev nyab xeeb, tab sis muaj qee qhov tshwm sim. Tham nrog koj tus kws kho mob txog cov tshuaj uas koj tab tom noj thiab nug tshwj xeeb txog qhov muaj peev xwm tshwm sim tshwm sim. Cov tshuaj hypoglycemic feem ntau suav nrog cov tshuaj hauv ntau chav kawm:
- Sulfonylureas yog cov tshuaj qub tshaj plaws uas siv hauv T2D thiab txhawb kev tsim cov tshuaj insulin. Piv txwv xws li Glibenclamide (Micronase®), Glimepiride (Amaryl®) thiab Glipizide (Glucotrol®).
- Alpha-glucosidase inhibitors ncua sijhawm nqus cov piam thaj tom qab noj mov. Ib qho piv txwv yog Acarbose (Precose®).
- Glinides txhawb kev tsim cov tshuaj insulin thiab suav nrog Repaglinide (NovoNorm®, Prandin®, GlucoNorm®).
- Biguanides xws li metformin ua rau cov cell tiv taus insulin tsawg thiab suav nrog metformin formulations xws li Glucophage®, Glucophage XR®, Riomet®, Fortamet®, Glumetza®, Obimet®, Dianben®, Diabex® thiab Diaformin®.
- Dipeptidyl Peptidase-IV Inhibitors tiv thaiv kev tawg ntawm qee cov protein uas txhim kho cov piam thaj. Piv txwv yog Sitagliptin (Januvia®) thiab Linagliptin (Tradjenta®).
