Hmoov tsis zoo, ntshav qab zib hom 1, feem ntau ntawm yam mob thib ob, tsis tuaj yeem muaj peev xwm kho tau. Txawm li cas los xij, tus neeg mob tuaj yeem kawm nyob nrog tus kabmob no. Tab sis rau qhov no, nws yuav tsum tau rov qab ua dua kom tiav nws txoj kev ua neej.
Yog li, ib qho ntawm cov ntsiab lus tseem ceeb ntawm kev noj qab nyob zoo thiab tswj ntshav qab zib rau ntshav qab zib yog kev noj haus. Yog li, cov zaub mov noj txhua hnub yuav tsum tau noj nrog cov zaub mov kom zoo nrog rau qhov sib npaug tsim nyog - cov protein, cov rog thiab carbohydrates.
Muaj ntau yam txwv tsis pub noj thiab tso cai rau cov mob ntshav qab zib hom 2 thiab ntshav qab zib hom 2. Cov zaub mov muaj txiaj ntsig zoo uas pab tswj koj cov ntshav qabzib hauv koj lub cev yog legumes. Tab sis nws puas muaj peev xwm noj taum pauv rau mob ntshav qab zib, nws muaj txiaj ntsig li cas thiab ua li cas noj nws?
Cov sib xyaw thiab cov yam ntxwv ntawm taum mog
Cov khoom no muaj tus nqi noj haus zoo. Nws cov ntsiab lus calorie ntau npaum li 300 kcal. Nyob rau tib lub sijhawm, ntsuab tev tau ntau yam nrog ntau cov vitamins - H, A, K, PP, E, B. Ntxiv rau, nws muaj kab kawm xws li sodium, magnesium, iodine, hlau, sulfur, zinc, chlorine, boron, potassium, selenium thiab tshuaj fluorine, thiab ntau yam khoom uas tsis tshua muaj - nickel, molybdenum, titanium, vanadium thiab lwm yam.
Tsis tas li ntawd nyob rau hauv muaj pes tsawg leeg ntawm legumes muaj cov hauv qab no:
- hmoov txhuv nplej siab;
- polysaccharides;
- cog cov protein;
- polyunsaturated fatty acids;
- kev noj haus fiber ntau.
Lub glycemic Performance index ntawm peas, yog tias tshiab, yog tsib caug rau 100 g ntawm cov khoom. Thiab taum qhuav muaj GI tsawg kawg nkaus ntawm 25 thiab 30 rau chickpeas. Cov pea puree siav rau ntawm dej muaj GI ntxiv ntawm -25, thiab cov taum mog pickled muaj 45.
Nws yog qhov tsim nyog tias hom taum no muaj ib qho cuab yeej zoo. Yog li, tsis hais ntau yam ntawm cov taum mog thiab cov qauv ntawm nws cov kev npaj, nws txo qis GI ntawm cov khoom lag luam noj nrog nws.
Leguminous qhob cij chav nyob yog xyaum tsis coj mus rau hauv tus account. Qhov tseeb yog tias nyob rau hauv 7 lub kab ntawm cov khoom tsuas yog 1 XE.
Pea insulin index kuj tseem tsawg, nws yuav luag tib yam li glycemic Performance index ntawm taum mog porridge.
Cov txiaj ntsig thiab kev phom sij ntawm taum mog rau cov neeg mob ntshav qab zib
Yog tias koj pheej noj taum pauv nrog hom ntshav qab zib hom 2, ces cov ntshav qab zib cov ntshav yuav txo qis. Tsis tas li ntawd, cov khoom no tsis pab txhawb tawm ntawm cov kua dej, vim tias cov piam thaj cov pa ntawd maj mam nqus los ntawm cov hnyuv.
Mob ntshav qab zib taum yog qhov muaj cov protein uas tuaj yeem ua kom tiav cov nqaij. Ntxiv rau, cov kws qhia zaub mov xav kom siv cov khoom no vim nws tau yooj yim thiab zom, tsis zoo li cov nqaij.
Ntxiv rau, taum mog cov tais diav yuav tsum tau noj los ntawm cov neeg mob ntshav qab zib uas ua kis las. Qhov no yuav tso cai rau lub cev kom yoog tau yooj yim dua, txij li thaum legumes txhim kho kev ua haujlwm thiab saturate lub cev nrog lub zog.
Muaj ntshav qab zib hom 2, kev siv cov taum pauv yuav yog qhov kev txhawb nqa ntawm lub hlwb kev ua si, thiaj li txhim kho kev nco. Thiab nws cov txiaj ntsig yog li nram qab no:
- normalization ntawm lub luag haujlwm ntawm lub plab zom mov plab;
- txo kev pheej hmoo mob cancer;
- tau tshem tawm ntawm lub siab;
- stimulation ntawm cov txheej txheem ua dua tshiab;
- kev ua kom muaj zog tiv thaiv thiab metabolism;
- kev tiv thaiv kev rog;
- tiv thaiv kev txhim kho lub plawv thiab lub raum tsis ua haujlwm.
Txawm hais tias tag nrho cov khoom muaj txiaj ntsig zoo, taum mog tseem tuaj yeem ua rau mob ntshav qab zib. Yog li, cov neeg uas raug kev txom nyem los ntshav yuav tau siv nws hauv qhov ntau thiab tsawg. Ntxiv mus, hauv qhov no, cov kaus poom los yog taum porridge siav ntawm dej, nws yog ntshaw kom sib txuas nrog dill lossis fennel, uas txo cov roj tsim.
Tsis tas li, mob ntshav qab zib thiab taum mog tsis sib haum yog tias tus neeg mob laus dhau. Tseem legumes tsis pub siv rau gout thiab thaum pub niam mis.
Qhov tseeb yog tias nyob rau hauv muaj pes tsawg leeg ntawm peas muaj purines uas nce qhov nce ntawm uric acid. Raws li qhov tshwm sim, nws lub cev pib ntau zuj zuj nws cov ntsev - urates.
Tsis tas li, cov ntawv qhia ua noj ua haus rau neeg mob ntshav qab zib yuav tsum tsis txhob siv rau urolithiasis, thrombophlebitis, cholecystitis thiab mob raum.
Yog li, nws thiaj pom tseeb tias cov neeg mob ntshav qab zib yuav tsum tau sab laj ib tus kws kho mob ua ntej noj cov tshuaj tsw qab.
Cov taum dab tsi yog cov muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib thiab yuav noj lawv li cas?
Yuav luag txhua cov ntawv qhia rau cov mob ntshav qab zib muaj xws li peb hom taum mog - tev, cereal, qab zib. Thawj hom yog siv rau kev ua zaub ua mov noj, kua zaub thiab lwm yam kua nqaij. Nws kuj yog siv rau kev khaws cia.
Hlwb taum paj kuj tuaj yeem nqa tau, vim nws muaj qab zib. Tab sis nws yog qhov zoo dua rau noj nws, raws li nws sai softens. Nws raug nquahu kom siv cov taum tshiab, tab sis yog tias xav tau, nws kuj tuaj yeem khaws cia.
Cov ntawv qhia rau cov mob ntshav qab zib, nrog rau cov taum mog, tsis tas rau kev ua noj ua haus. Tom qab tag nrho, ntau yam tshuaj hypoglycemic tuaj yeem npaj los ntawm legumes.
Ib qho zoo tshaj tawm anti-glycemic tus neeg sawv cev yog cov tev ntsuab ntsuab. 25 grams ntawm cov ntaub ntawv raw, tws nrog rab riam, ncuav ib liv dej thiab ua noj rau peb teev.
Lub khob yuav tsum quag cawv nrog ib hom ntshav qab zib, faib nws ua ob peb zaug ib hnub. Lub sijhawm ntawm kev kho mob yog kwv yees li ib hlis, tab sis nws zoo dua los koom tes nrog qhov no nrog tus kws kho mob txhawm rau tiv thaiv kev txhim kho ntawm cov tshuaj insulin poob siab.
Tsis tas li, cov neeg mob ntshav qab zib tau raug tso cai kom noj cov taum ntsuab ntsuab, vim tias lawv yog cov khoom noj ntawm ntuj tsim. Lwm cov tshuaj zoo rau cov neeg uas muaj ntshav qab zib cov ntshav yuav yog taum pauv, uas yog qhov tshwj xeeb tshaj yog hauv cov kabmob ntawm ob txhais ceg. Nws yuav tsum noj ua ntej noj mov rau ¼ tablespoon.
Koj tuaj yeem noj cov taum dawb. Nws yuav pab tau tshwj xeeb tshaj yog nyob rau lub caij ntuj no thiab caij nplooj ntoo hlav, thaum lub sijhawm muaj cov vitamin tsis txaus.
Nyob rau tib lub sijhawm, nws raug nquahu kom noj legumes tsis pub dhau ob peb hnub tom qab kev yuav khoom, vim tias lawv poob cov vitamins sai sai.
Yuav ua li cas ua noj peas rau ntshav qab zib?
Feem ntau, taum mog yog siv rau cov ntshav qab zib. Tom qab tag nrho, taum mog txo cov ntshav qab zib. Yog li, cov tais diav yuav tsum tau noj tsawg kawg ib zaug ib lub lim tiam. Pea porridge yog zoo meej raws li noj hmo rau tus mob ntshav qab zib.
Porridge tseem yuav tsum tau noj vim hais tias nws muaj ntau yam tseem ceeb ntawm cov zaub mov thiab kab kawm. Los npaj nws, koj yuav tsum ua ntej koj taum cov noob taum rau 8 teev.
Tom qab ntawd cov kua yuav tsum tau txhawv, thiab hliv taum nrog huv, dej qab ntsev thiab muab tso rau ntawm lub qhov cub. Taum yuav tsum tau hau kom txog thaum lawv muag.
Tom ntej no, lub rhaub porridge yog do thiab txias. Ntxiv nrog rau cov qos yaj ywm ci, koj tuaj yeem ua zaub muag los yog zaub ntxiv. Thiab txhawm rau ua kom cov zaub mov saj zoo, koj yuav tsum siv cov txuj lom ntuj, zaub lossis butter.
Chickpea porridge yog siav hauv ntau txoj kev ib yam li qub porridge. Tab sis rau cov ntxhiab, cov taum mog tuaj yeem ua tiav nrog cov txuj lom xws li qej, noob hnav, txiv qaub.
Cov ntawv qhia rau cov ntshav qab zib feem ntau muaj xws li ua kua zaub. Rau lub stew, siv khov, tshiab, lossis txiv hmab txiv ntoo qhuav.
Nws yog qhov zoo dua rau noj kua zaub hauv dej, tab sis nws muaj peev xwm los ua noj nws hauv nqaij nyuj tsawg-rog broth. Nyob rau hauv cov ntaub ntawv no, tom qab npau npau, nws yog ib qhov tsim nyog kom ntws thawj zaug siv dej, thiab tom qab ntawd ncuav nqaij dua thiab ua noj tshiab.
Ntxiv nrog rau nqaij nyuj, cov khoom xyaw hauv qab no muaj nyob hauv cov kua zaub:
- noob dos loj;
- taum mog
- qos yaj ywm
- carrots;
- zaub ntsuab.
Peas raug muab tso rau hauv cov kua zaub, thiab thaum nws tau siav, zaub xws li qos yaj ywm, carrots, dos, thiab tshuaj ntsuab tau ntxiv rau nws. Tab sis thaum xub thawj lawv tau ntxuav huv, txhoov thiab kib hauv butter, uas yuav ua rau cov zaub mov tsis tsuas yog noj qab haus huv, tab sis kuj muaj lub siab nyiam.
Tsis tas li, cov ntawv qhia rau cov kws kho mob ntshav qab zib feem ntau rhaub kom ua cov ntxhiab tsw qab uas ua los ntawm cov taum pauv. Tsis tas yuav siv cov nqaij, uas ua rau cov zaub mov no yog cov tshuaj zoo rau cov neeg tsis noj nqaij.
Kua zaub tuaj yeem suav nrog zaub. Qhov loj tshaj plaws yog tias lawv tau sib haum ua ke. Piv txwv li, broccoli, leek, qab zib ua ntej, qos yaj ywm, carrots, zucchini.
Tab sis tsis tsuas yog porridge thiab pea kua zaub rau cov ntshav qab zib yuav pab tau. Tsis tas li ntawd, ntau yam ntawm legumes tuaj yeem ua noj tsis tau tsuas yog dej, tab sis kuj tseem tau lo, lossis txawm ci hauv qhov cub nrog txiv roj roj, qhiav thiab kua ntses.
Raws li peb pom ntawm cov nqe lus nug ntawm seb peas yog muaj peev xwm ua tau mob ntshav qab zib, feem ntau cov kws kho mob thiab khoom noj khoom haus muab cov lus teb lees paub. Tab sis tsuas yog tias tsis muaj contraindications uas tau tau piav qhia saum toj no.
Cov txiaj ntsig ntawm taum mog thiab taum taum rau cov ntshav qab zib yuav piav qhia los ntawm cov kws tshaj lij hauv video hauv tsab xov xwm no.
