Pob kws yog hom qoob loo noj qab haus huv uas txawv uas muaj cov vitamins thiab minerals ntau, cog ntoo thiab ntau lwm yam tshuaj tseem ceeb rau tib neeg kev noj qab haus huv. Pob kws tuaj yeem noj tau hauv daim ntawv ntawm pob ntseg pob kws, pob kws nplej thiab mov ci pob kws, tab sis kab tias pob kws nrov tshaj plaws yog pob kws.
Cornflakes - qhov no yog qhov zoo kawg nkaus rau noj tshais, uas pab thaum sawv ntxov kom tshwm sim nrog qhov tsim nyog lub zog thiab cov vitamins. Cov khoom qab zib tsis muaj suab thaj yog qhov tshwj xeeb tshaj yog siv tau, uas, raws li cov tuam txhab tsim khoom, tuaj yeem noj txawm tias muaj ntshav qab zib hom 2.
Tab sis ntau tus neeg mob ntshav qab zib tsis txaus siab qhov veracity ntawm qhov kev lav paub thiab ntshai noj zaub mov tsis muaj qab zib ntawm cov pob kws. Yog li, nws yog qhov yuav tsum tau ua tib zoo nkag siab txog lo lus nug ntawm dab tsi yog cov txiaj ntsig thiab kev phom sij ntawm cornflakes rau cov ntshav qab zib thiab ntau npaum li cas koj tuaj yeem siv cov khoom no nrog cov ntshav qab zib.
Muaj pes tsawg leeg
Cov yoov pob kws ntuj yog cov khoom lag luam zoo uas tau txais kev qhuas los ntawm kev noj haus. Lawv muaj cov nplua nuj sau ua ke thiab muaj ntau yam khoom muaj nqi. Txawm li cas los xij, nws yog qhov tseem ceeb los hais tias tsuas yog cov pob kws cov pob kws tau npaj ua ntej uas tsis muaj qab zib, tshuaj ntsuab, tsw qab txhim kho thiab tsw qab thiaj li muaj txiaj ntsig.
Nws yog qhov nyuaj heev kom nrhiav tau cov zaub mov tiag tiag hauv cov kab ntawm cov khw muag khoom, tab sis tsuas yog lawv tsis txwv siv rau cov ntshav qab zib hom 2. Tsis zoo li lawv cov ntxhiab tsw qab, nws qhov glycemic Performance index yog 80 lossis siab dua, cov kua txiv hmab txiv ntoo tsis muaj piam thaj muaj glycemic index nruab nrab tsis tshaj 70.
Txawm li cas los xij, txawm hais tias lub siab glycemic Performance index, noj zaub mov yam tsis muaj piam thaj tsis ua rau muaj kev nce siab ntxiv hauv cov ntshav qab zib. Qhov no yog vim muaj cov ntsiab lus fiber ntau, uas tiv thaiv qhov nqus sai ntawm carbohydrates thiab lawv nkag mus rau hauv cov ntshav ntshav qab zib.
Tsis tas li ntawd, cov flakes ntuj ua tsuas yog siv cov pob kws, dej thiab ib qho ntsev me me muaj cov ntsiab lus tsis muaj calorie ntau dua tsis pub tshaj 90 kcal rau 100 g.
Kev Cais ntawm cov pob kws tsis pub ua pob kws:
- Cov vitamins: A, B1, B2, B3 (PP), B5, B6, B9, C, E, K;
- Macronutrients: Potassium, Calcium, Magnesium, Sodium, Phosphorus;
- Cov ntsiab lus kab: Hlau, Manganese, Tooj Liab, Selenium, Zinc;
- Nroj tsuag fiber;
- Cov amino acids;
- Pectins.
100 g ntawm hom qoob mog txhaws muaj 16 g ntawm carbohydrates, uas sib haum rau 1.3 chav ua mov ci. Qhov no yog qhov ntsuas qis heev, yog li cov khoom siv no tuaj yeem siv nyab xeeb rau ntshav qab zib.
Rau kev sib piv, qhob cij dawb muaj 4.5 txheej khob ua noj.
Cov khoom tseem ceeb
Qhov txiaj ntsig zoo ntawm flakes yog nyob rau hauv ntau txoj kev zoo ib yam li cov pob kws. Txawm li cas los xij, cov pob kws flakes tau nqus sai dua thiab yog li muaj qhov qis dua ntawm txoj hnyuv. Qhov no yog qhov tshwj xeeb tshaj yog rau cov tib neeg kev txom nyem los ntawm cov kab mob ntawm cov mob hnyuv.
Cov nroj tsuag fiber ntau, pom nyob rau hauv cov khoom loj hauv cornflakes, pab txhawm rau kom muaj plab hnyuv thiab ua kom lub cev huv. Yog li, lawv pom zoo kom ua cem quav lossis nquag mob plab.
Pob kws flakes yog nplua nuj nyob hauv cov amino acid tryptophan, uas, thaum nqus los ntawm lub cev, hloov mus rau hauv cov tshuaj hormones ntawm kev zoo siab serotonin. Yog li, kev noj cov zaub pob kws tsis tu ncua tuaj yeem ua rau nce siab ntau dua, txhim kho cov neeg mob uas muaj kev nyuaj siab, mob hlwb thiab lwm yam kev mob siab.
Lwm qhov tseem ceeb sib xws yam pom nyob hauv pob kws flakes yog glutamine amino acid. Nws muaj cov txiaj ntsig zoo ntawm kev ua haujlwm ntawm lub hlwb, txhim kho kev nco thiab nce saib xyuas. Yog li, cov tib neeg ib txwm suav nrog cov pob kws flakes hauv lawv cov zaub mov tsom tau yooj yim dua thiab nco qab cov ntaub ntawv tseem ceeb.
Lwm cov khoom muaj txiaj ntsig ntawm cornflakes:
- Lowers cov ntshav cov roj;
- Nquag txoj haujlwm ntawm lub raum thiab tag nrho cov kab mob tso zis;
- Txhim kho lub luag haujlwm ntawm cov hlab plawv, pab tua cov kab mob plawv;
- Nws muaj cov nyhuv choleretic.
Muaj txiaj ntsig thiab kev phom sij
Tsuas yog cov pob kws flakes tsis tu ncua tuaj yeem yog qhov zoo rau koj txoj kev noj qab haus huv, yog li ua ntej koj yuav cov khoom no koj yuav tsum ua tib zoo kawm nws cov ntim. Rau cov mob ntshav qab zib, txhua cov cereal uas muaj suab thaj thiab hmoov yog nruj me ntsis txwv tsis pub, vim tias qhov no zoo heev nce lawv glycemic Performance index.
Ib qho ntxiv, kom tau txais ntau tshaj tawm ntawm cov khoom no, nws yog qhov tseem ceeb heev kom paub siv nws kom raug. Ntawm cov ntshav qab zib mellitus, pob kws flakes yuav tsum tsis txhob noj nrog cov kua mis yogurt, thiab txawm ntau dua yog li nrog zib ntab. Yog tias muaj kev ua txhaum ntawm cov metabolism hauv cov metabolism, nws pom zoo kom sau cov plaub ya ri nrog mis sov skim mis los yog dej.
Nws tseem ceeb heev kom nco ntsoov tias txhua pob kws pob kws, suav nrog cov hauv ntuj, muaj cov roj glycemic siab, uas txhais tau hais tias lawv tuaj yeem cuam tshuam cov ntshav qab zib. Yog li, thiaj li tuaj yeem them nyiaj rau qhov nce ntxiv nyob rau hauv cov piam thaj hauv lub cev, thaum siv cov khoom noj zaub mov, nws yog qhov tsim nyog yuav tsum tso tseg lwm cov khoom lag luam uas muaj cov carbohydrate.
Nws kuj tseem ceeb rau hais tias feem ntau ntawm cov vitamins nyob hauv cornflakes yog qhov tsis zoo. Qhov tseeb yog tias thaum lub sij hawm npaj zaub mov pob kws los ntawm cov pob kws yuav luag txhua yam khoom muaj txiaj ntsig tuag thiab tuam ntxhab artificially saturate cov khoom no nrog cov vitamins thiab minerals.
Rau cov neeg muaj kev noj qab haus huv, cov khoom noj khoom haus tau qhia kom siv pob kws ua pob kws los ua khoom noj txom ncauj, piv txwv li, thaum noj su lossis yav tsaus ntuj khoom txom ncauj. Tab sis rau cov neeg mob ntshav qab zib, cov cereals tsis yog cov khoom noj muaj roj, yog li lawv yuav tsum tau noj yam tsis noj ib qho ntawm cov zaub mov tseem ceeb.
Rau leej twg siv cov cornflakes yog contraindicated:
- Cov neeg uas raug mob ntawm thrombophlebitis, nrog rau cov neeg mob uas muaj ntshav ntau ntxiv;
- Cov neeg muaj tus kab mob rau lub plab rwj los yog mob duodenal.
Feem ntau, cov pob kws flakes tsis txwv rau cov ntshav qab zib, tab sis lawv yuav tsum tsis txhob noj ntau dhau. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov menyuam yaus uas muaj ntshav qab zib, uas yuav nyiam tshaj tawm cov pob kws tsis hnov tsw ntawm cov khoom thiab xav hloov cov porridge thaum sawv ntxov nrog nws.
Xaus
Yog li, peb tuaj yeem xaus tias cov pob kws flakes tsis muaj qhov tshwj xeeb rau kev noj qab haus huv yam tsis muaj qab zib. Txawm li cas los xij, thaum suav nrog cov khoom no hauv koj cov zaub mov noj, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov ob txoj cai tseem ceeb - ib txwm yuav tsuas yog cov pob kws ntuj tso thiab tsis txhob noj lawv ntau dhau.
Ua li cas lwm tus tuaj yeem noj cov pob kws
Qhov txiaj ntsig zoo tshaj plaws ntawm cov noob taum no tuaj yeem tau los ntawm kev noj pob kws ua pob kws noj pob ntseg. Koj tuaj yeem rhaub lawv nyob rau hauv me ntsis salted dej, thiab txawm zoo dua steamed. Pob kws siav nyob rau hauv txoj kev no yuav txawv thiab muag muag, thiab tseem yuav khaws tag nrho nws cov khoom muaj txiaj ntsig.
Ib qho khoom ntxiv zoo los ntawm hom qoob loo no yog pob kws, qhov zoo tshaj plaws coarsely av. Txhawm rau npaj pob kws porridge, grits yuav tsum tau nchuav rau hauv cov dej npau npau, yav tas los ua kom yaug hauv ob peb qhov dej. Hauv kev ua zaub mov noj, qee zaum nplawm lub porridge nrog rab diav, kom tsis txhob hlawv thiab pob.
Hauv cov porridge tiav lawm, koj tuaj yeem zuaj celery stalks lossis ib qho tshuaj ntsuab tshiab. Koj tsis tas yuav ntxiv cov mis nyuj muaj roj lossis tsev cheese rau lub porridge, ntxiv rau sau nrog butter. Nws raug tso cai kom noj cov pob kws nplej nrog hom 2 mob ntshav qab zib 1-2 zaug hauv ib asthiv hauv feem tsis ntau tshaj 200 g.
Tsis txhob hnov qab txog cornmeal, los ntawm kev uas koj tuaj yeem tsis tsuas yog ci cij, tab sis kuj tseem noj qab porridge. Xws li lub tais diav txawm dhau los ua pob kws tsoo hauv nws cov txiaj ntsig zoo, vim nws muaj qis glycemic Performance index, tab sis kuj tseem yooj yim nqus los ntawm lub cev.
Ntau tus neeg mob ntshav qab zib tau txaus siab rau lo lus nug ntawm seb pob kws pob kws tau noj tau nrog qab qab zib. Tus neeg noj zaub mov noj khoom haus tau hais tias nws muaj peev xwm, tab sis nws yuav tsum nkag siab tias cov khoom zoo li no yuav tsuas yog 5 feem ntawm tag nrho cov txiaj ntsig ntawm pob kws.
Cov pob kws cov kaus poom tuaj yeem muab ntxiv rau cov txiv ntseej rau cov neeg mob ntshav qab zib thiab lwm yam zaub xam lav, uas yuav ua rau lawv qab thiab ua kom txaus siab ntxiv. Txawm li cas los xij, koj yuav tsum tsis txhob noj thaum lub sijhawm ntau tshaj 2 tbsp. dia ntawm cov khoom lag luam, txij li thaum twg pob kws muaj peev xwm nce qhov siab ntxiv ntawm cov piam thaj hauv lub cev.
Tus kws tshaj lij hauv kev yees duab hauv tsab xov xwm no yuav tham txog cov txiaj ntsig pob kws rau cov ntshav qab zib.
