Cov txiaj ntsig thiab kev phom sij ntawm zaub pob rau cov neeg mob ntshav qab zib

Sauerkraut yog zaub mov ib txwm ntawm Slavic thiab Central European cuisine. Nyob rau hauv Russia thiab lwm lub teb chaws East Slavic, feem ntau nws noj ntau yam tsis muaj kev kho cua sov lossis siv los ua cov khoom tseem ceeb hauv cov kua zaub (zaub qhwv, borscht, hodgepodge). Stewed qaub zaub tau poob muaj koob npe nrov, tab sis nyob hauv Europe, piv txwv li, hauv German thiab Czech zaub mov, nws feem ntau ua zaub mov noj rau cov nqaij, feem ntau yog nqaij npuas.

Muaj ntau yam zaub mov txawv. Hauv cov tsoos, ntxiv rau qhov tseem ceeb cov khoom lag luam thiab ntsev, muaj cov carrots, qee zaum cranberries; tsis muaj qab zib. Qhov no ua rau cov zaub mov piv nrog rau lwm cov zaub npaj (squash thiab txaij caviar, cov kaus poom zaub, kaus poom thiab lwm yam) zoo rau cov neeg mob ntshav qab zib. Lub glycemic Performance index yog qis - 15. Yuav kom tau txais 1 lub khob cij, koj yuav tsum tau noj 400 grams zaub qhwv.

Tshuaj lom neeg muaj pes tsawg leeg,%

• cov nqaijrog - 1.8;
• rog - 0.1;
• carbohydrates - 3;
• kev noj haus fiber ntau - 2;
• dej - 89;
• hmoov txhuv nplej siab - 0.1;
• tshauv - 3;
• organic acids - 1.1;
• calories - 23 kcal.

Nrog rau cov zaub mov uas tsis tshua muaj carb uas qhia tau rau cov neeg mob ntshav qab zib, qhov zoo ntawm cov khoom siv acidic yuav pom meej. Cov kev xam pom nqa tawm raws li cov txheej txheem ntawm Dr. Bernstein qhia: kev siv 100 grams ntawm cov zaub qhwv tshiab ua rau cov ntshav qab zib nce ntxiv los ntawm 1.316 mmol / l, thiab cov nyiaj sauerkraut zoo sib xws - tsuas yog 0.84. Nws tau piav qhia los ntawm qhov tseeb tias hauv kev ua noj ntawm cov zaub no poob 30% ntawm carbohydrates. Rau kev sib piv, 4.7% hauv cov zaub ntsuab dawb, 3% hauv acidic.

Hauv qhov sib txig sib luag, cov vitamins tau txo qis (saib cov lus):

Hais txog saturating lub cev nrog tshuaj muaj txiaj ntsig, txhua cov zaub muaj qhov zoo dua rau noj tshiab. Qhov siab tshaj plaws ntawm cov vitamins, cov zaub mov muaj tam sim no hauv cov uas tau khaws cia. Thaum khaws cia, lawv raug puas lawm. Thaum kawg ntawm lub caij ntuj no, tsuas yog muaj fiber ntau hauv cov txiv hmab txiv ntoo uas tau nce hauv lub Cuaj Hli - Lub Kaum Hli thiab khaws cia rau ntau lub hlis hauv ib qho kev hloov pauv, cov vitamins tsis tseem muaj txog 10%. Hauv cov khoom lag luam pickled thiab brine, uas ua raws li lub cev tsis huv, cov vitamins thiab kab kawm tsim nyog rau lub cev tau khaws cia.

Tseem Ceeb: Qaub zaub qhwv yog ib qho muaj txiaj ntsig ntawm thiamine, riboflavin, niacin thiab ascorbic acid.

Lub fermentation tsis cuam tshuam rau cov ntxhia hauv pob zeb. Cov poov tshuaj, phosphorus, hlau, calcium, magnesium nyob rau hauv cov zaub qhwv hauv paus yog tib yam li hauv zaub qhwv tshiab, tsuas yog muaj ntsev ntau ntxiv - vim muaj ntsev ntau (mg% rau 100 g.):

• poov tshuaj - 300;
• calcium - 48;
• magnesium - 16;
• phosphorus - 31;
• sodium - 930;
• hlau yog 0.6.

Qaub cabbage yog hais txog cov zaub mov uas muaj qhov kev xav zoo ntawm cov poov tshuaj. Qhov tshuaj no yog xav tau los ntawm cov ntshav qab zib kom tswj tau lub plawv cov leeg ua haujlwm. Nyob rau hauv lub qaub version ntawm zaub nws yog ntau tshaj li nyob rau hauv lwm yam ib txwm Lavxias pickles.

Tseem Ceeb: Cov zaub pob yog cov zoo tshaj ntawm cov poov tshuaj rau cov txiv ntseej, txiv lws suav, carrots, beets, radishes, turnips, zucchini, txaij, tswb kua txob, taub dag. Ib puas grams ntawm cov khoom lag luam muaj 30% ntawm qhov tsawg tshaj plaws nyob rau hauv ib hnub ntawm tus kab mob rau ib qho macrocell.

Pickle

Nws muaj ntau yam khoom muaj nuj nqis. Nws txhawb cov kua qaub-lub hauv paus kev tshuav nyiaj ntawm lub plab, yog lub ntuj tso cai rau kev tiv thaiv kab mob ntshav qab zib, uas, raws li qee qhov kev kwv yees, nthuav dav hauv 75% ntawm cov neeg uas muaj teeb meem tsis txaus siab. Tsis zoo li cov zaub qhwv, nws muaj cov tshuaj fiber ntau, yog li nws tuaj yeem siv rau cov teeb meem ua haujlwm (2-3 diav ib hnub). Endocrinologist ntseeg hais tias qhov no muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub txiav. Thiab nws txoj kev ua haujlwm li qub yog tus yuam sij rau txo cov piam thaj.

Cov txiaj ntsig ntawm sauerkraut thiab brine rau ntshav qab zib:

• cov ntsiab lus tsawg kawg carbohydrate;
• tsis tshua muaj glycemic Performance index;
• tsis ua rau lub ntsej muag zoo nyob hauv qab zib, thiab nrog kev siv tsis tu ncua ua rau nws txo qis;
• muaj qhov ntau ntawm cov vitamin C;
• 30% tsawg kawg noj txhua hnub ntawm cov poov tshuaj;
• pab tau raws li prophylaxis ntawm kev txhim kho lub raum pathologies;
• nce siab tiv thaiv.

Zoo li ib yam khoom twg, sauerkraut tuaj yeem tsim kev puas tsuaj. Qhov no tuaj yeem tshwm sim hauv cov xwm txheej hauv qab no:

• ib tug neeg tsis quav ntsej;
• cov kab mob hnyav ntawm lub plab zom mov;
• kev ua txhaum ntawm cov zaub mov txawv thiab ntxiv qab zib rau cov zaub mov los txhim kho cov saj;
• immoderate siv.

Nrog tus mob ntshav qab zib gestational

Cov zaub muaj qaub, zoo li cov khoom siv mis nyuj muaj, muaj cov kab ua muaj lactobacilli. Zaub pob yog tsis muaj kev zam. Cov kab mob no yog qhov tsim nyog rau tib neeg los tswj kom muaj qib zoo ntawm acidity hauv lub plab. Lawv pab txhawb kev txhim kho ntawm kev tiv thaiv ntuj, pab tiv thaiv ntau yam kab mob ntawm txoj hnyuv, thiab tiv thaiv cov tsos mob dyspeptic. Qee cov kws tshawb nrhiav ntseeg tias lactobacilli koom nrog kev rhuav tshem cov roj (cholesterol), uas yog qhov tseem ceeb tshaj rau kev tiv thaiv atherosclerosis hauv cov neeg mob ntshav qab zib. Thiab lawv pab tus poj niam lub cev tswj lub ntuj microflora ntawm kev muaj me nyuam thiab tiv thaiv cov tsos mob ntawm vaginitis - cov khub cev xeeb tub tsis tu ncua. Nws yuav zoo li yog ib qho khoom lag luam zoo tshaj plaws rau cov ntshav qab zib hauv lub cev. Tab sis cov kws kho mob tsis maj nrawm suav nrog nws hauv cov npe uas tso cai. Vim li cas? Qhov tseeb yog tias rau lub cev ntawm leej niam lub cev xeeb tub, ntau cov txuj lom thiab ntsev muaj qhov tsis txaus siab, thiab muaj ntau ntawm lawv hauv zaub qhwv. Nyob rau lub sijhawm no, tus poj niam yuav tsum tau tshem tawm cov qab ntsev thiab ntsim. Tsis tas li ntawd, kev siv cov zaub qhwv muaj xws li nce los ntawm kev tsim cov roj, uas tuaj yeem ua rau tsis xis nyob rau ib tus neeg, tsis hais tus tub los ntxhais, hnub nyoog, thiab tseem muaj ntau dua thaum xeeb menyuam. Yog li, cov txiaj ntsig muaj txiaj ntsig uas ib yam khoom muaj peev xwm muaj kev cuam tshuam rau tus poj niam mob ntshav qab zib hauv lub cev - muaj cov vitamin nplua nuj thiab ntxhia muaj txiaj ntsig, muaj peev xwm ua haujlwm ntawm kev ua haujlwm ntawm lub cev, txiav tawm tag nrho los ntawm contraindications cuam tshuam txog cov yam ntxwv ntawm cev xeeb tub.

Muaj ib hom zaub qhwv, uas tsis yog tsuas yog ua tau rau tus neeg muaj kev cia siab, tab sis kuj xav tau. Nws yuav tau tham txog ntxiv.

Hiav txwv kale

Qhov tseem ceeb tseem ceeb ntawm kelp rau cov neeg mob ntshav qab zib yog kev sib xyaw ntawm cov khoom noj tsawg tsawg ntawm carbohydrates thiab cov ntsiab lus siab ntawm plaub micro thiab macro ntsiab - potassium, magnesium, sodium thiab hlau (saib cov lus).

Cov ntxhia muaj pes tsawg leeg ntawm cov zaub mov kelp (hauv 100 grams khoom):

250 grams kelp txaus siab rau lub cev txhua hnub xav tau rau cov magnesium, sodium thiab potassium. Txhawm rau kom tau txais qhov yuav tsum muaj ntawm cov hlau, nws txaus noj txog li 100 grams ntawm cov khoom. Cov ntsiab lus iodine "qaws dua": koj tuaj yeem tau txais cov khoom kom yog ntawm kev noj haus no los ntawm kev noj haus tsuas yog 50 grams ntawm kelp.

Tsis tas li ntawd, seaweed:

• anti-inflammatory tus neeg sawv cev;
• suav nrog hauv kev noj haus rau kev tiv thaiv ntawm retinopathy;
• txhawb kev kho qhov txhab, uas yog qhov tseem ceeb rau mob ntshav qab zib mob ko taw, nrog rau tom qab kev phais mob tas mus li;
• feem ntau txhim kho kev tiv thaiv kab mob thiab pab kho ntshav qab zib kom tiv taus ntau yam mob.

Xim

91,8% muaj dej, yuav luag tsis muaj rog nyob hauv. Cov carbohydrates tsawg - 3.4%. Muaj cov poov tshuaj, calcium, magnesium, phosphorus, hlau. Daim ntawv tshuaj vitamin muaj txiaj ntsig zoo, ua ntej txhua yam, muaj ntau npaum li cas ntawm ascorbic acid - 40,5 mg% / 100 grams ntawm cov khoom lag luam. Haum rau cov zaub mov muaj cov carb qis uas xav tau nrog cov piam thaj siab. Tsis tas li ntawd, nws muab lub siab ntev txog kev zoo siab, tsis suav nrog kev ua ntau dhau. Tab sis vim tias nyoos yuav luag tsis siv, nws yog qhov tseem ceeb rau cov neeg mob ntshav qab zib kom xaiv cov hau kev ua noj ua haus zoo. Nws yog qhov zoo tshaj plaws kom npau hauv dej nrog me me ntawm ntsev, thiab tom qab ntawd ci hauv qhov cub yam tsis ntxiv roj thiab nws raug nquahu kom txo cov txuj lom. Yog li, lub paj zaub ntsuab yuav tuav tseg ib qho txiaj ntsig ntawm qhov muaj txiaj ntsig zoo. Cov zaub ntsuab zaub tuaj yeem siv los ua kua zaub.

Beijing

Muaj cov vitamins K, uas txhim kho cov ntshav coagulation, yog qhov tseem ceeb rau daim siab thiab lub raum. Nws cov txiaj ntsig txhua hnub yog muaj nyob hauv 250 grams ntawm Beijing cabbage. Nws kuj tseem muaj folic acid ntau. Cov tshuaj no txhawb cov kev tsim tshiab ntawm cov hlwb thiab ua kom cov khoom noj muaj zog ntawm cov ntaub so ntswg uas puas. Nws yog qhov tsim nyog rau tus neeg mob ntshav qab zib uas tsis kho qhov mob thiab mob.

Dawb-hau

Nws muaj 66% ntawm qhov yuav tsum tau ua txhua hnub hauv lub cev rau cov vitamin C. Yuav luag txhua yam ntawm cov amino acids tseem ceeb nyob hauv nws cov muaj pes tsawg leeg, suav nrog:

• leucine - nce insulin secretion;
• isoleucine - txo cov ntshav qab zib;
• phenylalanine - tsim nyog rau lub hlwb ua haujlwm, kev tiv thaiv ntawm kev cuam tshuam, tsis nco qab zoo;
• tryptophan - nrog rau cov ntshav qab zib, nws qib tau txo qis, thaum nws tsim nyog rau kev tsim tawm ntawm serotonin, qhov tsis muaj peev xwm uas ua rau kev txhim kho hauv xeev tsis kam.

Zaub paj zaub

Muaj sulforaphane - ib yam khoom nrog antitumor kev ua si, nrog rau txhawb rau lub ntuj txo hauv cov ntshav qab zib. Tsis tas li ntawd, kev noj zaub mov zaub cob pob tsis tu ncua pab tswj txoj haujlwm ua haujlwm ntawm lub plawv thiab cov hlab ntsha. Qhov ntau ntawm beta-carotene yog qhov tsim nyog rau ntshav qab zib kom tswj kev ua haujlwm. Zaub cob pob yog thawj coj ntawm txhua hom zaub qhwv hais txog qib vitamin C: tus nqi txhua hnub hauv 100 grams.

Zaub pob

Ntawm txhua hom zaub qhwv, nws yog tus yeej ntawm qhov nyiaj protein - 2.5 npaug ntau tshaj nyob hauv cov zaub qhwv dawb. Carbohydrates yog 1.5 zaug tsawg dua. Ntawm lwm qhov zoo, qib siab ntawm carotene (300 μg%) tau sau tseg. Raws li qhov tshwm sim ntawm enzymatic hloov dua siab tshiab, nws hloov mus rau hauv cov vitamin A, uas tsim nyog rau ntshav qab zib, tshwj xeeb, rau kev tiv thaiv cov kab mob ntawm cov plab hnyuv siab raum ntawm lub zeem muag.

Braised zaub pob

Tsawg-calorie zaub mov, tsawg nyob rau hauv carbohydrates. Cov ntxhia hauv cov txuj ci ua noj no tau muab khaws cia rau ib qho uas tsis tau hloov pauv. Tab sis nws yuav tsum nco ntsoov tias txhua txoj kev kho cua sov ua rau cov khoom noj puas tsuaj. Yog li, cov vitamin C hauv cov zaub stewed yog 2.5 npaug tsawg dua cov zaub tshiab.

Nrog zaub mov noj kom tsawg

Zaub pob yog pom zoo ua ib feem ntawm kev noj zaub mov kom ntshav qab zib. Txawm hais tias hom thiab cov qauv ntawm kev npaj, nws yog cov khoom muaj carb qis nrog qhov tsis muaj calorie tsawg (saib cov lus):

Cov yam ntxwv yam tsawg tshaj plaws ntawm cov piam thaj hauv siab yog siv los ntawm Beijing zaub qhwv, tom qab los ntawm sauerkraut, Zaub pob thiab zaub pob paj.

Qhia ob peb cov zaub mov noj qis-carb:

• Zaub xam lav nrog nqaij qaib ntxhw fillet thiab Walnut;
• Zaub pob qe tawm casserole nrog apricots;
• Zaub xam lav nrog hnav khaub ncaws yogurt;
• Tej yam yooj yim nyias;
• Cabbage zaub xam lav nrog nqaij qaib, vinaigrette hnav khaub ncaws thiab shallots.

Xaus

Zaub pob yog zaub muaj zaub mov zoo rau hauv cov zaub mov muaj ntshav qab zib. Ntau hom ntawm nws cov hom, txhua tus muaj qhov tshwj xeeb saj, tso cai rau koj los ua kom txawv cov zaub mov tsis tas ua txhaum lub hauv paus ntawm cov khoom noj muaj ntshav qab zib - kom noj cov zaub mov uas muaj cov carbohydrates tsawg. Zaub pob yog nplua nuj nyob hauv cov zaub mov thiab cov vitamins, tshwj xeeb tshaj yog ascorbic acid, uas yog khaws cia rau hauv cov khoom uas muaj pickled txhua lub caij ntuj no.

Cov kws txawj lus qhia: