Tus mob ntshav qab zib uas xav ua kom lub siab zoo yuav tsum saib xyuas lawv kev noj qab haus huv tas li. Ib qho ntawm cov kev mob tseem ceeb tshaj plaws uas ua kom lub cev muaj zog rau cov neeg muaj ntshav qab zib yog noj zaub mov tshwj xeeb.
Txawm li cas los xij, nws yog qhov nyuaj heev kom ua raws li kev noj haus thoob plaws lub neej. Tom qab tag nrho, nws tsis muaj peev xwm kawm txhua pab pawg ntawm cov khoom lag luam kom paub tias lawv ua li cas rau qib glycemia. Yog li, cov ntshav qab zib tau muab cov ntxhuav tshwj xeeb uas qhia txog glycemic index ntawm ib qho khoom.
Nqaij qaib yog cov zaub mov nyiam ntawm ntau tus neeg mob ntshav qab zib, tab sis hom qaib GI twg muaj nqaij? Thiab yuav ua li cas noj nws thiaj li muaj txiaj ntsig cov ntshav qab zib?
Dab tsi yog glycemic index thiab dab tsi yog nqaij qaib zoo li?
GI qhia ntau npaum li cas cov kev xav txog cov piam thaj hauv cov ntshav nce ntxiv tom qab noj qee yam khoom. Thiab qhov siab dua daim duab no yog, cov qib muaj suab thaj muaj zog hauv thawj feeb tom qab noj mov.
Nrog qhov ntsuas qis, glycemic ntsuas nce maj. Nyob rau hauv cov ntaub ntawv ntawm lub siab glycemic Performance index, qab zib cov ntsiab lus nce hauv qhov teeb meem ntawm ob peb feeb, tab sis xws li qhov kev nce siab tsis nyob ntev.
Lub siab ntsuas ntawm cov khoom txhais tau hais tias nws muaj cov carbohydrates nrawm, uas ua rau cov piam thaj nce siab, uas tom qab ntawd hloov mus ua rog. Thiab cov khoom lag luam nrog GI tsawg yuav tsis tsuas yog muab lub cev nrog cov tshuaj muaj txiaj ntsig, tab sis kuj saturate nws nrog cov carbohydrates qeeb uas muab tag nrho cov plab hnyuv siab raum thiab cov tshuab nrog lub zog.
Nws yog qhov tseem ceeb tshaj plaws tias glycemic Performance index tsis yog tus nqi tas mus li. Tom qab tag nrho, qhov ntsuas no nyob ntawm ntau yam:
- Kev kho cua sov;
- cov tib neeg cov yam ntxwv ntawm tib neeg lub cev (piv txwv li, theem ntawm acidity ntawm lub plab).
Qhov theem qis tau txiav txim siab txog li 40. Cov khoom lag luam no yuav tsum muaj cov khoom noj tsis tu ncua ntawm cov ntshav qab zib kom ib txwm muaj. Tab sis qhov no tsuas yog siv rau cov khoom noj ua si carbohydrate, vim tias raws li lub rooj kib nqaij thiab lard GI tej zaum yuav xoom, tab sis cov khoom noj zoo li no, tau kawg, yuav tsis nqa ib qho txiaj ntsig.
Qhov muaj nqis ntawm 40 txog 70 yog qhov nruab nrab. Tus kab mob ntshav qab zib thiab nyob rau theem pib ntawm kev txhim kho hom mob ntshav qab zib hom 2, cov neeg mob tsis muaj qhov hnyav tshaj. Cov zaub mov noj nrog GI saum toj 70 pawg yog cov carbohydrates ceev ceev. Feem ntau hauv pawg no yog buns, ntau yam khoom qab zib thiab txawm tias hnub thiab pob liab.
Muaj ntau lub rooj tshwj xeeb ntawm GI qhov ntsuas ntawm ntau yam khoom, tab sis feem ntau tsis muaj nqaij nyob hauv cov npe zoo li no. Qhov tseeb yog tias nqaij qaib mis yog nyob rau qeb ntawm cov zaub mov muaj protein ntau, yog li ntawd, nws cov glycemic Performance index yog feem ntau tsis xav.
Tab sis hauv qee cov ntxhuav, glycemic Performance index ntawm kib nqaij qaib yog kwv yees li hauv qab no: 100 g ntawm cov khoom muaj:
- calories -262;
- cov rog rog - 15.3;
- cov nqaijrog - 31.2;
- zuag qhia tag nrho kev ntsuas - 3;
- carbohydrates yog tsis.
Nqaij qaib hauv lub cooker qeeb
Niaj hnub no, cov tais diav ua noj hauv multicooker yog qhov xav tau los ntawm ntau tus neeg mob ntshav qab zib. Qhov no tsis yog qhov xav tsis thoob, vim tias txoj kev ua zaub mov no pub rau koj kom txuag nws cov txiaj ntsig zoo, uas feem ntau tau ploj hauv cov txheej txheem ntawm kev ua noj ua haus lossis kib. Tsis tas li ntawd, nyob rau hauv cov cuab yeej hauv chav ua noj no koj tuaj yeem noj tsis tsuas yog lub tais thib ob, tab sis txawm tias cov khoom qab zib lossis kua zaub.
Yog lawm, hauv chav ua noj qeeb, nqaij qaib tseem yog stewed thiab hau. Qhov zoo ntawm ob chav boiler yog tias cov nqaij hauv nws siav sai, thaum nws tseem muaj kua. Ntawm no yog ib qho ntawm cov zaub mov txawv rau plhaw nqaij qaib. Ua ntej, nqaij qaib yog txau nrog ntsev, basil thiab txau nrog kua txiv qaub.
Koj tuaj yeem tuaj yeem ntxiv cov zaub qhwv tws, coarsely tws carrots, thiab tom qab ntawd tso tag nrho cov khoom xyaw rau hauv ntau lub tais. Tom qab ntawd koj yuav tsum teeb tsa hom kev ua noj ntawm porridge lossis ci. Tom qab 10 feeb, ua tib zoo qhib lub hau thiab sib tov txhua yam.
Lwm daim ntawv qhia uas koj tuaj yeem siv yog tias koj muaj ntshav qab zib yog kua zaub nrog zaub. Rau kev ua noj, koj yuav xav tau nqaij qaib mis, zaub qhwv (200 g) thiab millet (50 g).
Ua ntej koj yuav tsum ua kom siav cov zaub thiab noj cov khoom noj. Nyob rau hauv parallel nrog lub lauj kaub koj yuav tsum passivate lub dos, carrots thiab zaub qhwv hauv txiv ntseej lossis roj linseed. Tom qab ntawd txhua yam yog tov, ncuav rau hauv ib lub tais thiab stew kom txog thaum siav.
Ib qho ntxiv, hauv chav qeeb koj tuaj yeem ua cov yob qab. Txhawm rau ua qhov no, koj xav tau cov khoom xyaw hauv qab no:
- noob dos loj;
- nqaij qaib mis;
- txiv roj roj;
- dej cawv;
- cov rog hauv tsev cheese qis;
- kua txob thiab ntsev.
Ua ntej tshaj, ncuav 1 tbsp rau hauv multicooker. l roj, thiab tom qab ntawd teeb tsa hom ntawm "kib". Tom ntej no, muab cov dos siav pov tseg, nceb pov rau hauv lub tais thiab kib rau li 5 feeb.
Tom qab cov tsev cheese, kua txob thiab ntsev ntxiv rau hauv cov zaub mov, txhua yam yog kaw nrog lub hau thiab muab tais li 10 feeb. Txhaws txhaws rau ntawm lub phaj thiab txias.
Daim tawv nqaij yog tshem tawm los ntawm nqaij qaib mis thiab lub khob cij txhaws tau cais tawm ntawm pob txha. Raws li qhov tshwm sim, ob qho zoo ib yam ntawm cov nqaij qaib yuav tsum tau txais, uas txiav rau hauv 2 txheej thiab nrua ntaus nrog tus rauj.
Tom qab cue pob, koj yuav tsum nphoo nrog ntsev thiab kua txob. Qhov npaj tau npaj ua ntej yog tusyees faib dua cov nqaij, thiab tom qab ntawv yob yog tsim, uas tau nrawm nrog xov lossis txhuam hniav.
Tom ntej no, yob yog qis qis rau hauv lub tais ntawm lub twj thiab teeb tsa hom "ci" thiab ua noj txhua 30 feeb. Cov ntawv qhia zaub mov siav yuav yog ib qho kev noj tshais zoo kawg lossis ua su.
Lwm daim ntawv qhia kev noj zaub mov noj yog nqaij qaib nrog zucchini. Ntxiv nrog rau cov khoom xyaw tseem ceeb, koj yuav xav tau qos yaj ywm, dos, kua txob tswb, lws suav, ntsev, qej thiab kua txob dub.
Txhua cov zaub ntsuab ntxuav, tev thiab txiav nrog lub voos xwmfab loj. Tom ntej no, muab cov dos, txiv lws suav, qos yaj ywm, kua txob, tej feem me me tso rau hauv cov nqaij me, ncuav ib khob dej thiab teeb hom ntawm "tsuav" rau 60 feeb. Thaum kawg, txhua yam yog caij nrog ntsev, kua txob thiab qej.
Tab sis tsis tsuas yog mis yuav ua tau noj hauv qeeb qeeb. Tsis muaj tsawg qab yuav muaj nqaij qaib lub siab. Rau lub tais koj yuav xav tau cov khoom xyaw hauv qab no:
- qaib lub siab;
- carrots;
- noob dos loj;
- lws suav muab tshuaj txhuam;
- zaub roj;
- coriander noob;
- cov ntsev.
Txiv roj roj raug nchuav rau hauv malt chav ua mov siav. Tom qab ntawd teeb tsa hom ntawm "kib" thiab ncuav dos hauv ib lub tais nrog carrots, uas muab kib rau 5 feeb.
Lub caij no, cov noob coriander yog qhov av hauv lub tshuaj khib. Tom qab lub caij no, nrog rau ntsev thiab lws suav muab tshuaj ntxiv rau hauv lub tais.
Tom ntej no, sau lub siab nrog kua zaub los yog dej thiab stew rau 40 feeb, ua ntej teeb tsa qhov kev pab cuam "stewing / nqaij".
Thaum cov zaub mov siav, nws tuaj yeem txau nrog cov tshuaj ntsuab tshiab, xws li cilantro thiab basil.
Kev xaiv ua noj ua haus rau ntshav qab zib
Txhua txhua hnub cov nqaij qaib sib txawv tuaj yeem cuam tshuam rau txhua tus mob ntshav qab zib. Yog li ntawd, txhua tus neeg uas saib xyuas lawv li kev noj qab haus huv yuav tsum sim txoj kev noj qab haus huv tshiab. Rau lub hom phiaj no, koj tuaj yeem noj cov noog fillet nrog nceb thiab txiv av. Tag nrho cov khoom noj no muaj qhov qis glycemic index.
Txhawm rau ua qhov no, koj yuav xav tau cov khoom siv xws li mis (rau 100 g ntawm cov khoom - calories 160, carbohydrates - 0), kua (45/11, GI - 30), champignons (27 / 0.1), qaub cream 10% (110 / 3.2, GI - 30), roj zaub (900/0), dos (41 / 8.5, GI-10). Koj kuj yuav tsum tau npaj cov lws suav muab tshuaj txhuam, ntsev, qej thiab kua txob dub hauv av.
Daim ntawv qhia ua noj ua haus yog tias thaum pib ntawm lub fillet thiab cov dos txiav ua tej daim me me. Cov nceb raug txiav mus ua tej daim nyias nyias. Apples yog tev los ntawm qhov tseem ceeb, tev thiab txiav mus rau hauv lub voos xwmfab.
Ib me ntsis zaub roj yog poured rau hauv ib lub lauj kaub rhuab. Thaum cov rog ua kom sov, nqaij qaib thiab dos yog kib hauv nws. Tom qab lawv ntxiv champignons rau lawv, tom qab ob peb feeb kua txiv, thiab tom qab ntawd txhua yam yog stewed rau ob peb feeb ntxiv.
Kev npaj ntawm sauce - lws suav muab tshuaj txhuam yog diluted nyob rau hauv ib qho me me ntawm dej thiab tov nrog qaub cream hauv vaj huam sib luag sib luag. Cov dej sib xyaw yog salted, kua txob thiab hliv nrog nws cov khoom hauv lub lauj kaub. Tom qab ntawd txhua yam yog stewed rau ob peb feeb.
Tsis tas li, khoom noj qab zib muaj peev xwm ua rau koj siv tsis tsuas yog fillet rau ua noj, tab sis kuj ua rau daim siab nqaij qaib. Ntxiv mus, los ntawm qhov tawm ntawm no koj tuaj yeem noj cov tais diav thiab txawv txawv, piv txwv li, huab tais lub siab nrog pomegranate.
Ua li no, koj yuav tsum:
- dos (calories ib 100 g - 41, carbohydrates - 8.5, GI - 10);
- pom pomegranate (50/12/35);
- mob siab (140 / 1.5);
- ntsev, qab zib, vinegar.
Ib daim me me ntawm daim siab (li 200 g) raug ntxuav thiab txiav ua tej daim me me. Tom qab ntawd lawv muab tso rau hauv lub lauj kaub, ncuav nrog dej thiab stew kom txog thaum siav.
Dos raug txiav hauv ib nrab ib ncig thiab muab tso rau hauv marinade rau 30 feeb, uas tau npaj raws cov kua txiv ntoo cider vinegar, ntsev, qab zib thiab dej npau.
Hauv qab ntawm cov tiaj tiaj tiaj tiaj tso ib txheej ntawm dos, ces daim siab. Kev sib cog lus yog txhua qhov dai kom zoo nrog cov noob pomegranate.
Lwm lub tais qab thiab cov zaub mov zoo rau hom 2 ntshav qab zib yuav yog nqaij qaib zaub xam lav. Nws tau npaj raws ntsuab dos (calories ib 100 g - 41, carbohydrates - 8.5, GI - 10), kua (45/11, 30), hau nqaij qaib mis (160/0), dib tshiab (15 / 3.1 / 20) , tswb kua txob (25 / 4.7 / 10) thiab kua mis nyeem yog ntuj (45 / 3.3 / 35).
Ua noj xws li lub lauj kaub yog yooj yim heev. Ua li no, tev txiv apples thiab cucumbers thiab tshiav lawv ntawm grater, txiav cov kua txob rau hauv cubes, thiab txiav cov nqaij qaib rau hauv ib daim hlab. Tom qab ntawd tag nrho lub Cheebtsam yog salted, seasoned nrog yogurt thiab tov.
Ib qho ntxiv, nqaij qaib rau mob ntshav qab zib tuaj yeem ua rau noj qab zib. Txhawm rau ua qhov no, koj xav tau cov khoom lag luam hauv qab no:
- nqaij qaib mis (calories 160, carbohydrates - 0, GI - 0);
- tswb kua txob (25 / 4.7 / 10);
- dos (41 / 8.5, GI-10);
- carrots (34/7/35);
- zaub ntsuab thiab ntsev.
Fillet yog dhau los ntawm nqaij grinder. Cov nqaij minced yog salted, thiab tom qab ntawd ces cov pob me yog tsim los ntawm nws.
Cov nqaij pob yog muab tais rau hauv lub tais ci, uas yog qhov cub me me lossis dej. Tom qab ntawd lawv languish nyob rau hauv qhov cub rau txog 40 feeb.
Dab tsi ntawm cov nqaij ntim ntawm cov ntshav qab zib tuaj yeem piav qhia hauv cov yeeb yaj kiab hauv tsab xov xwm no.
