Cov kev cai tswj hwm kev noj haus rau ntshav qab zib tsis suav nrog kev noj zaub mov "sai" carbohydrates - ci, muffins, khoom qab zib, ncuav qab zib thiab lwm yam.
Cov piam thaj hauv qab zib dawb yuav yog qhov kev xaiv zoo rau txhua yam khoom qab zib, vim tias nws muaj ntau cov ntsiab lus tsim nyog rau cov ntshav qab zib. Yog li, cov kws kho mob ntshav qab zib tau saib xyuas txog kev sib raug zoo ntawm cov ntshav qab zib thiab chocolate?
Cov yam ntxwv tseem ceeb ntawm cov qhob noom xim kasfes tsaus
Ntau tus hniav qab zib txaus siab xav seb nws puas muaj peev xwm noj chocolate muaj ntshav qab zib? Cov lus teb yog muaj, tab sis muaj qee qhov kev txwv. Ib lub ncuav ntawm 100 gram uas koj nyiam mis chocolate muaj kwv yees li thaj tsam li 10 me nyuam suab thaj. Lub glycemic Performance index ntawm ib yam khoom lag luam yog heev thiab muaj sib npaug nrog 70 ntsuas.
Tsis zoo li mis nyuj, chocolate dub muaj ib nrab li qab zib. Nws cov glycemic Performance index tsuas yog 25 units. Qhov no yog vim qhov tseeb tias tsawg kawg 70% ntawm cocoa, uas muaj cov khoom noj muaj fiber, ntxiv rau cov chocolate dub.
Yog tias hom ntshav qab zib hom 2 raug tswj hwm los ntawm cov neeg mob los ntawm kev noj zaub mov kom zoo thiab kev tawm dag zog, lawv raug tso cai lees txais ob qho mis thiab chocolate dub, tab sis hauv cov khoom me me. Nrog rau cov ntshav dej qab zib insulin, nws zoo dua rau qhov tso tseg cov khoom no, vim hais tias lub cev nws tus kheej tsis tuaj yeem tsim cov tshuaj insulin, thiab cov qib glycemia hauv cov ntshav tau nce siab ntxiv lawm.
Feem ntau cov neeg endocrinologist tau xaus rau qhov hais tias qhov ntau tshaj qhov niaj hnub noj cov qhob noom xim kasfes dub rau hom 2 ntshav qab zib yuav tsum tsis pub ntau dua 30 grams.
Cov chocolate dub muaj cov flavonoids - cov khoom siv uas pab txo cov tsis kam ntawm cov ntaub so ntswg los rau cov tshuaj hormones tsim tawm. Yog li, cov kws kho mob qhia txij ua ke mus ua ke los noj cov zaub mov zoo no. Cov flavonoids ua tsaus chocolate muaj:
- cov nqaij mos ntau ntxiv teb rau cov tshuaj insulin;
- glycemic tswj hauv kev kuaj mob ntawm tus mob ntshav qab zib hom 2;
- txo txoj kev hnyav ntawm kev ua haujlwm ntawm cov hlab plawv;
- kev tsim kho cov ntshav ncig;
- kev tiv thaiv ntawm cov teeb meem nrog qhov muaj mob ntawm tus kab mob.
Chocolate dub nrog cov ntshav qab zib yog qhov tshwj xeeb tshaj yog vim muaj cov P-pab pawg vitamins hauv nws - rutin thiab ascorutin, uas txo cov permeability thiab tawg ntawm cov hlab ntshav. Nws muaj cov txheej txheem uas pab ua kev tsim cov lipoproteins uas muaj ntau hauv lub cev uas tshem cov roj cholesterol.
Peb yuav tsum tsis txhob hnov qab tias cov qhob noom xim kasfes yog qhov ntawm endorphin - kev loj hlob ntawm kev zoo siab. Yog li, hauv kev tswj hwm, cov khoom siv yuav pab txhawm rau txhim kho tus neeg mob lub siab, txo kev pheej hmoo ntawm mob hlab ntsha tawg lossis plawv nres, ua kom cov ntshav khov thiab ua kom cov leeg ntsa.
Qhob noom xim kasfes rau cov neeg mob ntshav qab zib
Tsis yog txhua tus neeg mob ntsib kev txom nyem los ntawm "qab zib malady" txiav txim siab los noj chocolate. Kev noj cov tshuaj noj mis nyuj yooj yim ua rau muaj kev nce hauv glycemia.
Nws tsim nyog tam sim qhia meej tias nrog ntshav qab zib cov tshuaj insulin-lossis tsis muaj ntshav qab zib-insulin nws muaj cai noj cov qhob noom xim kasfes hauv uas tsis muaj qabzib. Nws yog xws li cov khoom uas yuav tsum tau noj nrog insulin tsis kam.
Raws li txoj cai, muaj pes tsawg leeg ntawm chocolate nrog suav cov nqaij taum cocoa, uas tuaj yeem ua ntxiv. Ntau yam khoom qab zib ntxiv rau nws - aspartame, stevia, saccharin, fructose, xylitol, sorbitol thiab lwm tus. Koj yuav tsum paub me ntsis ntxiv txog cov tshuaj no.
Yog tias qhob noom xim kasfes rau cov ntshav qab zib suav nrog xylitol lossis sorbitol, tom qab ntawd nws yuav yog qhov ntau-calorie. Yog li, cov kws kho mob tsis pom zoo kom noj xws li kev qab zib rau cov ntshav qab zib uas rog. Thaum noj ntau ntau ntawm cov khoom ntawd, zawv plab thiab tsim muaj roj ntau dhau yog qhov yuav tshwm sim. Sorbitol pab tshem tawm cov kua dej hauv lub cev, uas yog qhov tseem ceeb thaum edema tshwm sim.
Saccharin thiab lwm yam khoom qab zib kasfes hloov pauv yog siv ua khoom me me. Cov qhob noom xim kasfes feem ntau siv rau ntshav qab zib hom 2, uas muaj stevia. Cov khoom qab zib no muaj qhov qab qab, thiab thaum nws tau noj nws tsis muaj ntshav qab zib hauv qab. Stevia siv tsis yog tsuas yog tsim cov khoom qab zib chocolate, tab sis kuj siv lwm yam khoom qab zib.
Cov neeg tsim khoom tsim cov qhob noom xim kasfes ntau yam, hauv qhov muaj cov khoom xyaw inulin, devoid of calories. Thaum cov tshuaj yeeb yaj kiab no tawg, fructose raug tsim, uas tsis ua rau nce qib hauv qab zib.
Cov qhob noom xim kasfes muaj ntau ntawm cov khoom siv, nrog rau polyphenols, uas ua rau muaj kev cuam tshuam ntau dua ntawm cov ntaub so ntswg ua rau cov tshuaj insulin. Nws cov glycemic index yog qhov tsawg heev, yog li kev noj ntawm cov khoom tsis ua rau kev nce siab hauv cov ntshav qab zib.
Yog li, dej chocolate thiab ntshav qab zib yog ob lub ntsiab lus sib txuam. Yog tias koj noj cov khoom lag luam hauv kev sim, nws yuav muaj txiaj ntsig zoo rau cov kab mob muaj ntshav qab zib tsis muaj zog.
Lwm cov khoom chocolate
Yog nws tau chocolate nrog mob ntshav qab zib, twb xam tau tawm. Tab sis nws puas tuaj yeem siv cov kab chocolate, khoom qab zib thiab lwm yam zoo?
Niaj hnub no, cov khw muag khoom noj khoom haus tawg ntho nrog txhua yam khoom rau cov neeg mob ntshav qab zib, lawv muaj lub cev tsis txawv.
Muaj ntau cov khoom qab zib ntawm cov ntshav qab zib. Tsis zoo li cov khoom qab zib zoo tib yam, lawv suav nrog cov khoom qab zib (xylitol, fructose, saccharin, thiab lwm yam). Cov ntshav qab zib puas tuaj yeem noj khoom qab zib hauv cov khoom tsis muaj ntau? Muaj kev txwv nruj heev. Endocrinologist yaum hais tias kev noj cov khaub noom chocolate tsis pub tsawg yog peb qho khoom qab zib ib hnub. Nws raug nquahu kom haus dej qab zib nrog cov tshuaj yej dub yam tsis muaj qab zib thaum noj mov.
Txhua yam ntawm cov khoom noj khoom haus nrog ntau yam sau cov quav yuav tau tso tseg. Tom qab tag nrho, feem ntau lawv muaj lub siab glycemic. Nrog hyperglycemia hauv ntshav qab zib, koj tuaj yeem noj cov khoom qab zib, uas suav nrog kev noj zaub mov zoo.
Cov kev sib tham txuas mus ntxiv txog qab zib chocolate cov dej qab zib tsis muaj qab zib. Qee tus kws tshawb fawb tau lees tias cov khoom no muaj txiaj ntsig zoo rau cov ntshav qab zib. Qhov no yog vim qhov kev cuam tshuam ntawm kev mob khaub thuas rau cov rog hauv cov zaub mov, uas nyob rau hauv kev sib xyaw ua rau cov qeeb ntawm kev nqus ntawm cov piam thaj hauv cov ntshav. Lub glycemic Performance index ntawm fructose dej khov yog kwv yees li 35 units. Txawm li cas los xij, nws yuav tsum tsis txhob haus ntau, tshwj xeeb tshaj yog rau cov neeg rog.
Nws yuav tsum nco ntsoov tias tus neeg mob uas tau noj ntau yam khoom noj uas txwv tsis pub noj qab zib sai sai ua rau muaj ntshav qab zib ntau.
Yog li, nws yog ib qho tsim nyog kom noj cov qhob noom xim kasfes tsaus thiab cov khoom qab zib kom ntshav qab zib hauv qhov tsawg.
Nthuav chocolate cov ntaub ntawv
Ua cov khoom siv muaj txiaj ntsig zoo heev, nws muaj qee qhov tsis zoo. Ua ntej, qhov kev kho mob tshem tawm cov kua hauv lub cev, uas qee qhov ua rau cem quav. Thib ob, muaj qee pab pawg ntawm cov tib neeg uas muaj kev tsis haum tshuaj ntawm cov khoom siv uas ua cov qhob noom xim kasfes.
Cov neeg mob yuav tsum paub yam twg los ntawm hom tshuaj no yog sib kis hauv ntshav qab zib. Ua ntej tshaj plaws, koj yuav tsum tsis nco qab txog qhob noom xim kasfes dawb. Ib nplais ntawm cov khoom lag luam zoo li no muaj suab thaj ntau. Cov khaub noom chocolate yuav tsum tau ua raws li lub hauv paus ntsiab lus thiab sab laj nrog koj tus kws kho mob ua ntej.
Koj tsis tuaj yeem yuav chocolate thiab lwm yam khoom lag luam, uas suav nrog txiv ntoo, raisins thiab lwm yam. Noj cov zaub mov no yuav ua rau muaj suab thaj ntau dua, thiab ntev ntev hyperglycemia yuav ua rau lub txim tsis tsim nyog. Ntxiv nrog rau kev nce phaus ntau, cov neeg mob muaj mob retinopathy, nephropathy, mob plawv thiab ntau dua.
Nws yog ib qho tseem ceeb kom xaiv cov khoom muaj txiaj ntsig zoo tshaj rau koj tus kheej. Yog li no, thaum yuav nws, koj yuav tsum xyuam xim:
- Ntawm kab ntawv sau, uas tshaj tawm tias nws yog - ntshav qab zib chocolate.
- Txhawm rau recalculate qhov concentration ntawm qab zib ntawm sucrose.
- Rau qhov muaj lwm cov roj hauv cov khoom.
- Ntawm nws cov ntsiab lus calorie, uas yuav tsum tsis pub tshaj 500 kcal.
- Cov ntsiab lus carbohydrate.
Thaum yuav tshuaj kho, koj yuav tsum tau saib seb muaj pes tsawg lub khob cij (XE) nws muaj. Qhov ntsuas no yog siv los tswj cov khoom noj txhua hnub ntawm carbohydrates, thiab txhais tau hais tias muaj pes tsawg tus carbohydrates tsim nyog rau kev nqus ntawm ob pawg ntawm cov kua dej.
Yog li, rau kev ntsim qhob noom xim kasfes, 4,5 chav ua mov ci yog suav tias yog tus nqi tsim nyog. Koj yuav tsum tau ceev faj cov khaub noom chocolate-npog dej khov, vim nws muaj ntau tshaj 6 lub khob cij.
Qhob noom xim kasfes yeej muaj txiaj ntsig thiab ua phem. Kev ua cov khoom nrog koj tus kheej txhais tes yog ib txwm muaj txiaj ntsig zoo dua li kev yuav khoom tiav hauv khw. Yog li ntawd, peb yuav txuas ntxiv mus tham txog kev ua cov khoom chocolate nyob hauv tsev.
Ua nws-koj-koj tus kheej chocolate
Heev cua hauv tsev yog chocolate muab tshuaj txhuam.
Cov khoom no muaj cov khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo rau lub cev.
Cov khoom noj khoom haus no yooj yim los npaj, thiab ib qho kev noj tshais tuaj yeem ntxiv nrog qhov muaj cov khoom noj zoo pib hnub.
Txhawm rau npaj cov txiaj ntsig zoo, koj yuav tsum npaj cov khoom xyaw hauv qab no:
- 200 grams ntawm txiv maj phaub roj;
- 6 diav ntawm cocoa hmoov;
- chocolate dub;
- 6 dia hmoov nplej;
- Sweetener - fructose, saccharin, thiab lwm yam.
Txhawm rau ua cov khaub noom chocolate zoo nkauj, koj yuav tsum sib tov txhua yam khoom xyaw qhuav (cocoa hmoov, hmoov nplej thiab qab zib). Ua ntej, cov mis nyuj yog npau npau, thiab tom qab ntawd maj mam hliv rau hauv cov khoom sib tov, tas li nplawm. Tom qab ntawd lub loj tshwm sim yog siav tsawg tshaj kub kom txog thaum ib tug tuab sib tov tsim. Ib qho bar ntawm tsaus chocolate yuav tsum tau tawg ua tej daim. Tom qab hle qhov sib tov los ntawm hluav taws, cov vuas luaj tau ntxiv rau nws thiab sib xyaw. Tom qab ntawd ntxiv cov txiv maj phaub roj rau cov zaub mov thiab ua kom nws nrog tus tov kom txog thaum nws ua pa. Cov qhob noom xim kasfes yuav tsum muab tso rau hauv lub tub yees.
Chocolate muab tshuaj txhuam tuaj yeem tsim los ntawm kev kho mob ntshav qab zib uas tsis muaj qab zib ntxiv rau hauv nws cov muaj pes tsawg leeg. Hauv cov khoom lag luam no, qhov taw qhia ntawm cov khob cij yuav ua rau qis dua.
Yog tias tsis muaj kev ntseeg siab rau cov qhob noom xim kasfes yuav, tom qab ntawd rau nws qhov kev npaj koj yuav tsum ua:
- 100 grams ntawm cocoa hmoov.
- 3 diav ntawm txiv maj phaub lossis cocoa butter.
- Sweetener.
Ua ntej koj yuav tsum yaj cov roj, thiab tom qab ntawd ntxiv cov khoom xyaw ntxiv thiab sib tov. Lub icing uas tsis muaj suab thaj yog nchuav mus rau hauv pwm thiab sab laug hauv qhov chaw txias kom txog thaum nws ua tiav.
Txhua tus neeg mob tus kheej txiav txim siab seb yuav muab cov khaub noom chocolate twg - ua tom tsev lossis yuav hauv khw. Nrog nws tus kheej tsim khoom siv, nws yuav paub tseeb tias tsis muaj cov khoom lag luam hauv cov khoom lag luam tsis muaj teeb meem.
Yog li, nrog cov lus nug seb puas yog chocolate ua tau rau cov mob ntshav qab zib, lawv twb xam tau. Qhov thib ob daim ntawv ntawm tus kab mob yuav tsum tau noj zaub mov tshwj xeeb, vim tias txawm tias kev noj zaub mov zoo tsim nyog tuaj yeem tswj tau cov piam thaj. Puas yog nws mob ntshav qab zib tau noj lwm yam chocolate goodies, lus nug uas cov neeg mob ntshav qab zib feem ntau nyiam. Qhov tseem ceeb tshaj plaws yog los muab kev nyiam rau cov khoom muaj ntshav qab zib, uas suav nrog cov khoom qab zib.
Cov txiaj ntsig ntshav qab zib ntawm chocolate yog tau piav qhia hauv cov yeeb yaj kiab hauv tsab xov xwm no.
