Tus nqi ntawm cov carbohydrates hauv cov khoom noj thiab, tshwj xeeb, qhob cij, rau ntshav qab zib yuav tsum muaj tshuaj. Qhov no tsis txhais tau tias cov neeg mob ntshav qab zib yuav tsum tau tso pov tseg txhua lub ncuav. Qee hom ntawm cov khoom no, ntawm qhov tsis sib xws, yog qhov muaj txiaj ntsig zoo rau cov ntshav qab zib - piv txwv li, cov qhob cij ua los ntawm cov hmoov txhuv nplej. Cov kab ke no muaj cov sib txuas uas muaj cov kev kho mob tshwj xeeb rau cov ntshav qab zib.
Mov ci rau hom I thiab ntshav qab zib hom II - xov xwm thoob plaws
Cov khob cij muaj cov tshuaj fiber, zaub protein, carbohydrates, thiab cov zaub mov muaj txiaj ntsig (sodium, magnesium, hlau, phosphorus, thiab lwm yam). Cov kws qhia kev noj qab haus huv ntseeg tias cov khob cij muaj tag nrho cov amino acids thiab lwm yam khoom noj uas yuav tsum muaj rau lub neej.
Kev noj zaub mov ntawm tus neeg muaj kev noj qab haus huv tsis tuaj yeem xav tias tsis muaj cov ncuav ci nyob hauv ib daim ntawv lossis lwm qhov.
Tab sis tsis yog txhua lub khob cij muaj txiaj ntsig, tshwj xeeb yog rau cov neeg muaj teeb meem metabolic. Cov khoom lag luam muaj cov carbohydrates ceev tsis pom zoo txawm tias cov neeg muaj kev noj qab haus huv, thiab rau cov neeg mob ntshav qab zib lossis cov neeg rog dhau los yog cov zaub mov tsis zoo.
- Cov khob cij dawb;
- Ci;
- Sab saum toj-qib nplej hmoov nplej ncuav.
Cov khoom lag luam no muaj peev xwm nce qib ntau ntxiv rau cov piam thaj, ua rau hyperglycemia thiab cov tsos mob cuam tshuam nrog tus mob no. Cov neeg mob Insulin-quab yuam raug tso cai rau noj cov ncuav mov rye, uas feem ntau suav nrog cov hmoov nplej, tab sis tsuas yog qib 1 lossis 2 qib.
Lub khob cij twg nyiam dua
Txawm li cas los xij, cov neeg muaj mob ntshav qab zib yuav tsum tau ceev faj heev thaum yuav mov ci nyob hauv lub npe "Ntshav qab zib" (lossis lwm tus uas muaj lub npe zoo sib xws) hauv cov khw hauv khw muag khoom. Hauv qhov loj, cov mov ci no yog ci los ntawm cov hmoov nplej zoo, txij li tus kws tsim khoom ci ci yuav tsis tshua paub txog kev txwv rau cov neeg mob ntshav qab zib.
Ntshav qab zib
Cov khob cij tshwj xeeb muaj ntshav qab zib feem ntau muaj txiaj ntsig thiab txaus siab. Cov zaub mov no, ntxiv nrog rau qhov muaj cov carbohydrates qeeb heev, tshem tawm cov teeb meem kev zom zaub mov. Cov khoom no feem ntau muaj cov tshuaj fiber, cov kab kawm, cov vitamins. Hauv kev tsim cov mov ci tsis siv cov poov xab, uas ua rau muaj txiaj ntsig zoo ntawm txoj hnyuv. Rye cij yog nyiam dua mus nrog nplej, tab sis ob qho tib si tuaj yeem siv rau ntshav qab zib.
Dub (Borodino) qhob cij
Thaum noj cov qhob cij xim av, cov neeg mob ntshav qab zib yuav tsum tsom rau glycemic index ntawm cov khoom. Qhov tseeb, nws yuav tsum yog 51. 100 g ntawm cov khoom no tsuas muaj 1 g ntawm cov rog thiab 15 g ntawm carbohydrates, uas zoo cuam tshuam rau tus neeg mob lub cev. Thaum noj cov mov ci no, cov piam thaj hauv ntshav yuav nce mus rau ib qib kev noj qab haus huv, thiab muaj cov khoom noj muaj fiber ntau yuav pab txo cov cholesterol.
- thiamine
- hlau
- folic acid
- selenium
- niacin.
Tag nrho cov sib txuas no tseem ceeb heev rau tus neeg mob ntshav qab zib. Txawm li cas los xij, cov qhob cij rye yuav tsum tau haus hauv qee qhov ntau. Rau cov ntshav qab zib, nws qhov nruab nrab yog 325 g ib hnub.
Protein (waffle) qhob cij
Wafer cov khob cij muaj ntshav qab zib tshwj xeeb tsim rau cov neeg mob ntshav qab zib. Cov khoom no muaj cov khoom noj uas ua rau muaj carbohydrates tsawg thiab nce ntxiv ntawm cov protein zom tau yooj yim. Hauv cov mov ci no muaj ntau cov amino acids tseem ceeb ntxiv rau cov khoom noj qab ntsev, ntau cov kab kawm thiab ntau lwm yam tseem ceeb.
Hauv qab no yog cov lus sib piv ntawm ntau hom mov ci.
Glycemic Performance index | Tus nqi ntawm cov khoom ib 1 XE | Calorie cov ntsiab lus | |
Cov khob cij dawb | 95 | 20 g (1 daim 1 cm tuab) | 260 |
Brown khob cij | 55-65 | 25 g (1 cm tuab daim) | 200 |
Borodino qhob cij | 50-53 | 15 g | 208 |
Cov cij qhob cij | 45-50 | 30 g | 227 |
Qhia ua khob cij zoo
Nrog ntshav qab zib hom II, khob cij yog yuav tsum.
Tab sis tsis ib txwm nyob hauv cov khw hauv koj lub nroog koj tuaj yeem nrhiav tau ntau yam uas muaj txiaj ntsig zoo rau cov ntshav qab zib. Hauv cov xwm txheej zoo li no, koj tuaj yeem ci koj tus kheej. Daim ntawv qhia rau kev ua noj yog qhov yooj yim heev, tab sis koj yuav tsum muaj koj tus kheej lub tshuab ua ncuav ci mini.
- Cov hmoov nplej dawb;
- Cov poov xab qhuav;
- Rye bran;
- Fructose;
- Dej;
- Ntsev
Thiab nco ntsoov tias kev noj haus zoo tshaj plaws rau ntshav qab zib yog qhov zoo tshaj plaws tham nrog tus kws qhia zaub mov noj lossis koj tus kws kho mob. Kev sim koj tus kheej (siv cov khoom tshiab thiab tsis paub) tsis muaj kev pom zoo los ntawm cov kws tshaj lij yuav tsis tsim nyog.