Mob ntshav qab zib, qhov xwm txheej tseem ceeb rau kev noj qab haus huv zoo yog kev noj zaub mov zoo. Kev noj zaub mov zoo tso cai rau koj los tswj cov qib glycemia txawm tias tsis noj tshuaj hypoglycemic.
Yog li, nyob rau hauv cov zaub mov noj txhua hnub ntawm tus neeg uas muaj kev ua txhaum ntawm cov metabolism hauv cov metabolism, cov txiv hmab txiv ntoo, zaub thiab taum yuav tsum muaj.
Ntau yam legumes tau rau hauv tsev neeg legume; feem ntau ntawm lawv yog qhov zoo rau tib neeg.
Cov hom nrov yog taum pauv, taum pauv thiab kua taum. Tab sis nws puas tuaj yeem noj legumes nrog hom 2 mob ntshav qab zib, thiab yog tias muaj, lawv tau muaj txiaj ntsig zoo li cas?
Qhov zoo thiab tsis zoo ntawm cov khoom ua ntshav rau ntshav qab zib
Endocrinologist ntseeg tias cov taum pauv, taum pauv los yog taum pauv yog cov muaj txiaj ntsig ntawm glycemia nyob rau hauv uas lawv ua haujlwm ua zaub mov muaj protein ntau. Rau tib neeg, ntshav qab zib yog qhov tseem ceeb tshaj plaws, vim tias lawv ib txwm tsis pub noj khoom noj ntawm cov tsiaj keeb kwm.
Taum rau cov ntshav qab zib kuj tseem ceeb rau qhov tias lawv muaj cov fibers tshwj xeeb uas txo qis cov roj (cholesterol) phem, uas ua rau muaj kev txhim kho mob ntshav qab zib thaum ntxov. Lwm lub hauv paus tseem ceeb pom hauv chickpeas, txiv laum huab xeeb lossis taum ntsuab yog molybdenum. Nws nruab nrab cov tshuaj ua kom pom muaj nyob hauv ntau cov khoom hauv khw.
Fiber thiab pectins tshem cov ntsev hlau hnyav hauv lub cev. Nroj tsuag ntawm tsev neeg legume tshem tawm cov mob thiab muaj kev cuam tshuam astringent.
Ntxiv rau txhua yam hauv cov muaj pes tsawg leeg ntawm legumes muaj:
- cov vitamins B, A, C, PP;
- carbohydrates;
- cov enzymes;
- amino acids.
Hais txog carbohydrates, taum pauv thiab taum pauv muaj hom tsiaj zom tau yooj yim. Rau lawv txoj kev pov tseg, yuav tsum muaj qee cov tshuaj insulin. Tsis tas li, cov khoom lag luam no, vim muaj cov ntsiab lus siab ntawm kev noj haus fiber ntau, ua rau qeeb qeeb ntawm qhov nqus ntawm carbohydrates, uas tso cai rau koj kom glycemia qib zoo li qub.
Lub glycemic Performance index ntawm taum yog me me, uas yog lwm qhov zoo ntawm cov khoom lag luam. Qhov no txhais tau hais tias tom qab lawv siv yuav tsis muaj qhov dhia ua kom ntshav qab zib.
Tab sis rau legumes hauv ntshav qab zib kom dhau los ua cov khoom siv tau zoo tiag tiag, nws yog ib qho tseem ceeb uas yuav tsum siv kom raug. Yog li, thaum tsis muaj teeb meem thiab cov hnyav dhau ib hnub, nws txaus los haus txog 150 grams taum.
Txoj kev ua noj ua haus zoo dua yog kev ua noj. Tom qab tag nrho, undercooked taum los yog taum pauv tuaj yeem muaj co toxins hauv lawv cov lus.
Qhov tsis zoo ntawm cov taum yog cov ntsiab lus ntawm purines hauv lawv, muaj teeb meem hauv cov mob nephritis thiab gout. Cov khoom no tau siv nrog ceev faj hauv:
- thrombophlebitis;
- inflammatory kab mob ntawm lub gastrointestinal ib ntsuj av;
- ntshav ncig tsis txaus;
- gall zais zis kab mob;
- ua txhaum ntawm lub pancreas
Rau kev cem quav, mob plab thiab mob rwj, taum pauv, taum thiab lentils yuav tsum tau muab pov tseg. Hauv qhov xwm txheej no, lawv yuav tsis muaj txiaj ntsig zoo, tab sis yuav tsuas yog ua rau lub xeev hnyav ntawm tus mob ntshav qab zib.
Qhov no yog vim li cas nws pom zoo kom koj sab laj nrog tus kws kho mob endocrinologist ua ntej siv taum.
Taum
Cov tshuaj sib xyaw ua ke ntawm cov taum yuav sib txawv raws qhov loj hlob thiab qib ntawm kev ziab ntawm cov noob. Piv txwv li, cov taum pauv no muaj cov calories ntau - 350 Kcal ib 100 grams. Tab sis cov nplej muaj cov protein (24 g), cov rog (2 g), dej (12 g), magnesium (150 g), carbohydrates (60 g), calcium (140 g).
Cov ntsiab lus ntawm calories ntawm ntsuab taum yog qhov tsawg dua - 35 Kcal ib 100 grams, thiab cov ntsiab lus carbohydrate yog 7-8 grams. Tab sis cov noob unripened tsis muaj txhua qhov kab kawm thiab vitamins. Thiab nyob rau hauv lawv muaj pes tsawg leeg muaj cov lus qhuab qhia uas ua rau mob plab zom mov.
Ua ntej ua noj, cov taum unripe yuav tsum tau soaked rau 8-10 teev. Tom qab ntawd cov tshuaj lom thiab oligosaccharides yuav tawm ntawm nws, ua rau muaj kev tsim cov roj ntau ntau.
Lub glycemic Performance index ntawm taum txawv nyob ntawm seb nws hom, degree ntawm kev paub tab thiab hom ntawm kev npaj:
- leguminous - 15;
- dawb - 35;
- xim liab - 24.
Qhov ntau tshaj GI nyob rau hauv cov kaus poom taum (74), txij li qab zib ntxiv rau lawv. Yog li, cov zaub mov zoo li ntshav qab zib hom 2 yuav tsum tsis txhob noj.
Glycemic load yog qhov ntsuas tseem ceeb rau cov ntshav qab zib. Qhov no yog kev ua haujlwm ntawm tus nqi ntawm cov muaj cov carbohydrates thiab cov zaub mov GI. Qhov siab dua ntawm GN qhov siab, qhov siab nyob rau qib ntawm kev ua kom ntshav qis thiab insulinogenic nyhuv ntawm cov zaub mov. Lub glycemic load ntawm taum yog plaub, nws yog tsawg, uas yog qhov zoo dua qhov tsis tau ntawm cov khoom.
Nrog mob ntshav qab zib, taum nplooj yog qhov muaj txiaj ntsig zoo. Cov tshuaj noj los ntawm lawv tuaj yeem npaj ntawm nws tus kheej lossis yuav tom lub tsev muag tshuaj npaj-tsim infusions lossis ສຸມ.
Nrog kev ua noj ywj pheej, nws raug nquahu kom siv cov taum mog loj hlob hauv thaj chaw huv. Txhawm rau npaj ib lub decoction, noj 25 grams ntawm nplooj tawg, ncuav lawv nrog 1000 ml dej thiab rhaub rau 3 teev ntawm cov cua sov tsawg.
Thaum cov dej npau ib nrab rau hauv lub si, ntxiv dej rau ntim ntawm 1 liter. Cov tshuaj yog noj thaum nruab hnub ua ntej noj mov, faib cov tshuaj 3-4 zaug. Lub sijhawm kho yog txog li 45 hnub.
Muaj lwm txoj hauv kev los npaj taum tis ntses ntshav qab zib:
- zuaj cov ntaub ntawv qhuav (75-100 g) muab tso rau hauv lub thermos sau 0.5 dej npau npau;
- txhua yam yog infused rau 12 teev;
- Txoj kev lis ntshav yog lim thiab muab tso rau hauv qhov chaw tsaus rau ob peb hnub;
- cov tshuaj yog noj ua ntej noj mov plaub zaug hauv ib hnub, 125 millilitres.
Peas
Nws yog ib qho khoom muaj txiaj ntsig glycemic Performance index. Yog li, nrog cov ntshav qab zib, cov noob ntsuab tau noj rau ntau hom (tshiab, qhuav) thiab txhua yam tais diav yog npaj los ntawm lawv (zaub mov, kua zaub, zaub nyoos).
Muab piv rau taum pauv, cov tshuaj lom neeg hauv cov taum pauv yog qhov txawv. Yog li, cov ntsiab lus calorie ntawm cov khoom yog 80 Kcal rau 10 grams. Txawm li cas los xij, nws muaj me me ntawm carbohydrates thiab zaub protein.
Lub glycemic Performance index ntawm cov taum tshiab yog 50, thiab cov noob taum qhuav yog 25. Lub glycemic load ntawm ntsuab peas yog 5.8.
Nws yog qhov tsim nyog tias peas txo GI ntawm cov zaub mov noj nrog nws. Qhov no pab tiv thaiv qhov tshwm sim ntawm glycemia uas tau tshwm sim tom qab noj cov carbohydrates ceev.
Peas yog nplua nuj nyob rau hauv ntau cov vitamins thiab minerals:
- A, C, B;
- zinc, phosphorus, potassium, hlau, magnesium, calcium.
Cov taum qhuav muaj ntau cov hmoov txhuv nplej siab, uas ua rau nws cov ntsiab lus calorie ntau ntxiv. Tab sis nyob rau ntawm muaj kev mob plab thiab mob urolithiasis, kev siv cov khoom lag luam yuav tsum tau tso tseg.
Muaj ntshav qab zib, qee zaum koj tuaj yeem noj cov kaus poom hauv kaus poom, vim tias txoj kev sau qoob loo no tso cai rau koj kom txuag tau ntau ntawm cov khoom muaj txiaj ntsig hauv cov khoom. Tab sis nws zoo tshaj yog noj taum tshiab. Hauv lub caij ntuj no, qee qhov me me ntawm cov tais los ntawm qhuav thiab khov mov yog tso cai.
Ntawm cov ntshav qab zib, nws raug nquahu kom noj sprouted chickpeas. Nws muaj lub siab zoo ntawm cov vitamins, selenium, zinc, manganese.
Qhov no ntau yam ntawm peas muaj me tsw nutty tsw. Cov noob kuj muaj cov glycemic qis ntawm 30, thiab lawv cov glycemic load yog peb.
Txawm li cas los xij, chickpeas ua rau cov roj tsim, uas tsis pub nws noj nrog cov kab mob ntawm txoj hnyuv.
Taum mog
Soybeans raug suav hais tias yog cov nqaij hloov maj mam hloov. Qhov no yog vim lub siab cov ntsiab lus ntawm cov protein (50%), ntau cov kab kawm, B vitamins thiab fatty acids (linolenic, linoleic) hauv lawv. Lub glycemic Performance index ntawm taum pauv yog 15, glycemic load yog 2.7.
Tab sis txawm hais tias qhov loj ntawm qhov zoo ntawm cov khoom, nws tsis tuaj yeem siv nws hauv qhov ntau. Yog li, cov tshuaj tiv thaiv (protease inhibitors) ua rau qeeb ntawm kev ua haujlwm ntawm lub txiav, ua rau hypertrophy, thiab cov neeg qhuab qhia tsis pub cov tshuaj mucous mus rau hauv txoj hnyuv.
Niaj hnub no kua zaub hauv nws daim ntawv ntshiab yog tsis tshua noj. Feem ntau, ntau yam khoom tau npaj los ntawm nws:
- muab tshuaj;
- roj;
- mis nyuj (npaj los ntawm cov noob taum pauv);
- cov kua ntsw (kua txiv fermentation);
- nqaij (ua los ntawm taum hmoov);
Tofu cheese kuj npaj los ntawm cov kua mis taum siv siv thev naus laus zis zoo ib yam li kev npaj kua mis-kua mis cheese. Classic tofu, uas muaj cov xim dawb thiab lub qhov ntxeem tau ntxig, yog qhov muaj txiaj ntsig zoo tshaj rau cov ntshav qab zib. Kev noj zaub mov kua taum pauv kev tsim kho ntawm tib neeg cov kua dej, txhawb kev ua rau lub cev, ua kom nrawm nrawm, tiv thaiv kev txhim kho cov hlab plawv muaj teeb meem, tiv thaiv lub raum thiab mob siab.
Cov hau kev rau npaj legumes rau cov ntshav qab zib
Txog kev mob ntev glycemia, nws yog ib qho zoo kom noj zaub xam lav nrog Limoges taum. Txhawm rau npaj nws, koj yuav xav tau cov taum dawb (100 g), ob lub noob dos loj, ib lub zaub ntug hauv paus, qee cov zaub txhwb thiab ntsev, 10 txiv ntseej, txiv roj roj (10 g), kua qab (10 ml).
Taum tau soaked rau 2 teev hauv dej sov. Tom qab ntawd nws tau nqus dej, muaj dej txias, muab tso rau ntawm lub qhov cub thiab coj mus rau lub rhaub dua li cov cua sov. Tom qab npau npau, cov taum raug tshem tawm ntawm qhov hluav taws kub, dej yog txhuav dua, thiab taum yog hliv nrog dej npau.
Tws zaub txhwb qaib, carrots, dos yog ntxiv rau taum thiab txhua yam yog stewed kom txog thaum siav. Taum tau pov rau hauv lub colander, salted, seasoned nrog txiv ntseej roj thiab vinegar. Cov zaub mov tiav lawm tau dai kom zoo nkauj nrog cov ntiv nplhaib thiab cov txiv ntseej.
Lwm lub tais qab rau cov ntshav qab zib yuav yog "Chickpeas hauv Spanish." Los npaj nws koj yuav xav tau:
- ib dos;
- bran thiab hmoov (1 tablespoon);
- qaib (300 g);
- dawb cawv (50 ml);
- ntsev, kua txob, txiv roj roj (mus saj).
Turkish taum mog yog tsau rau 8 teev. Quav dos thiab stew nrog butter thiab hmoov nyob rau hauv lub lauj kaub, nplawm. Tom ntej, caw, taum, dej, kua txob thiab ntsev ntxiv rau ntawd. Tom qab npau npau, lub lauj kaub npog nrog lub hau, thiab lawv txhua tus simmer tshaj li cua sov txog li ob teev.
Lentil stew yog lwm yam zaub mov uas cov neeg mob ntshav qab zib tuaj yeem noj. Txhawm rau noj nws koj yuav tsum tau lentils (500 g), carrots (250 g), ob lub dos, kua txob, nplooj Bay, qej thiab ntsev kom saj.
Legumes thiab finely tws zaub yog nchuav nrog dej (2.5 l), hau rau 3 teev, nplawm tas li. Thaum kawg ntawm kev ua noj, txuj lom thiab ntsev ntxiv rau chowder. Cov txuj ci tseem ceeb tshaj plaws rau cov ntshav qab zib yog cov kua txob hauv av dub, turmeric, qhiav.
Kuj nrog ntshav qab zib, koj tuaj yeem noj taum pauv. Ua li no, koj xav tau hmoov nplej los ntawm tev daj taum pauv, uas bred nrog dej.
Qhov sib xyaw kom haum yog ntxiv rau cov dej npau npau npau hauv 1: 3. Kissel siav on tsawg cua sov rau 20 feeb.
Npaj ntim yog lubricated nrog zaub roj, tom qab uas kub jelly yog poured rau hauv lawv thiab tos kom txog thaum nws tiav hardens. Ob lub taub hau yog tws thiab kib. Cov dej khov jelly yog txiav ua tej daim, thiab nyob rau saum toj ntawm lawv txhua tus nteg cov kib hauv paus, ncuav txhua yam nrog txiv roj.
Pea fritters nrog kua yog lwm daim ntawv qhia txawv rau cov ntshav qab zib. Los npaj lawv koj yuav tsum tau:
- taum mog hmoov (40 g);
- txiv apples (20 g);
- nplej hmoov nplej (20 g);
- poov xab (10 g);
- dej (1 khob);
- cov ntsev.
Poov yaj yog yaj nyob rau hauv dej qab ntsev kom sov. Tom qab ntawd sifted nplej thiab taum pauv hmoov nplej muaj nchuav rau ntawd.
Txhua yam yog sib xyaw kom txog thaum ib homogeneous sib xws tau thiab muab tso rau 60 feeb nyob rau hauv qhov chaw sov. Tom qab lub sijhawm tag nrho, cov kua txiv apple yog ntxiv rau qhov loj thiab ci zoo li pancakes.
Tus kws tshaj lij hauv kev yees duab hauv tsab xov xwm no yuav tham txog cov txiaj ntsig thiab kev phom sij ntawm legumes.
