Yog tias koj lactose intolerant, tej zaum koj yuav muaj kev pleev xim los yog lwm yam teeb meem digestive yog tias koj haus cov khoom siv mis ua ntej kev khiav. Tab sis cov neeg feem coob yuav tsum tsis txhob muaj teeb meem nrog lawv, tsuav yog tias koj ua kom koj tsis txhob noj ze dua 1 1/2 mus rau ob xuab moos ua ntej kev khiav . Yog tias koj paub GI ntxhov siab los yog khiav ntawm cov khoom noj tom qab siv cov khoom noj siv mis, nrog koj tus kws kho mob paub seb koj puas yog lactose intolerant lossis muaj lwm qhov kev mob plab.
Muaj hmoo, muaj ntau yam kev pab rau cov kua mis uas zoo xws li cov kua mis tsis muaj lactose (rau cov uas muaj cov kua tsis muaj lactose), kua mis, kua mis, thiab txiv mis nplej xws li mis nyuj.
Yog tias koj tab tom kawm rau ib haiv neeg, nws yog qhov tseem ceeb uas koj yuav tsum xyaum ua ntej noj mov ua ntej koj qee qhov kev cob qhia. Koj tsis xav haus lwm cov khoom noj thaum sawv ntxov ua ntej muaj kev sib tw thiab pom tias nws ua rau mob nyhav lossis GI ntxhov siab. Xyuas kom koj muaj qee yam kev nyab xeeb, sim ua ntej thiab tseeb cov khoom noj uas koj paub tias koj yuav tsis ua teeb meem thaum koj haiv neeg.
Cov khoom noj khoom haus rau cov khoom noj
Yog tias koj tsis muaj teeb meem nrog cov khoom siv mis nyuj ua ntej yuav dhia, ib lub smoothie ua yogurt los yog cereal nrog mis nyuj yog qhov ua tau sai thiab yooj yim ua ntej noj tshais. Koj yuav tau txais qee lub carbs rau roj, nrog rau cov protein kom pab tau koj zoo. Smoothies kuj yog ib qho zoo tom qab khiav rov qab haus dej .
Lwm cov khoom noj zoo heev rau cov neeg khiav yog chocolate mis.
Nws yog ib qhov zoo tshaj cov dej qab zib tawm vim nws muaj protein ntau thiab carbohydrates, yog li nws pab nrog glycogen restoration thiab txo cov nqaij tawg. Tsis zoo li cov mis tsis muaj hnub nyoog, nws muaj qhov zoo tshaj plaws carbs kom muaj protein ntau (3 grams carbs mus rau 1 gram protein) uas tau pom zoo rau kev siv sij hawm ntev tom qab .
Cov dej hauv cov dej hauv chocolate mis yuav pab hloov cov dej poob los ntawm hws thaum koj khiav. Chocolate mis kuj muaj B vitamins thiab minerals, xws li calcium, uas txhawb cov pob txha metabolism. Tsis tas li ntawd, qee cov neeg khiav dej num pom tias chocolate mis nyuj yog yooj yim dua rau lawv cov plab zom tom qab qhov ntev ntev, Muaj coob tus pom tias lawv tuaj yeem tsis tau noj cov zaub mov tam sim ntawd ntev tom qab khiav ntev, tab sis cov kua mis nyuj chocolate poob qis yooj yim.