Tus neeg mob ntshav qab zib yuav tsum tau soj ntsuam lawv cov zaub mov kom zoo, vim hais tias nws cuam tshuam cov ntsiab lus ntawm cov piam thaj hauv cov ntshav. Txhawm rau kom tsis txhob muaj teeb meem thiab tsis txhob ua kom txoj kev muaj kabmob phem, koj yuav tsum ua raws li kev noj zaub mov noj uas tsim los ntawm endocrinologist.
Qhov kev xaiv ntawm cov khoom yog nqa tawm raws li lawv cov glycemic index (GI). Kev mob ntshav qab zib ntawm hom insulin-tiv thaiv yuav tsum paub tus nqi XE (chav ua mov ci) hauv txhua yam khoom.
Feem ntau ntawm cov zaub mov yuav tsum yog zaub nplua nuj nyob hauv cov vitamins thiab minerals. Daim ntawv teev npe pom zoo rau cov ntshav qab zib hom 2 suav nrog ntau hom zaub qhwv. Nws yog hais txog nws uas yuav tau tham hauv tsab xov xwm no.
Hauv qab no yog tham txog - yog nws muaj peev xwm noj zaub qhwv rau ntshav qab zib, nws cov glycemic Performance index, cov ntsiab lus ntawm calorie, uas hom twg yog qhov tseem ceeb tshaj plaws. Ntxiv rau, ntshav qab zib cov zaub mov txawv nrog zaub qhwv yog nthuav tawm.
Glycemic Performance index ntawm zaub qhwv
Rau cov ntshav qab zib hom 2, nws raug tso cai noj zaub mov txhua hnub nrog qhov ntsuas pom ntawm 0 - 49 units. Nws txoj kev tsis muaj qhov tsis zoo cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav. Txawm li cas los xij, nrog rau kev xaiv cov zaub koj yuav tsum tau ua tib zoo saib, vim tias qee tus ntawm lawv nce siab lawv qhov Performance index thaum kho cov cua sov. Cov no suav nrog carrots, beets.
Koj tseem tuaj yeem noj cov zaub mov nrog glycemic Performance index ntawm 50 - 69 units, tab sis tsuas yog nrog kev zam tus kab mob, cov feem yuav tsum siab txog 150 grams, tsis pub ntau tshaj peb zaug hauv ib lub lis piam. Nyob rau hauv kev txwv nruj rau cov zaub mov, dej qab zib nrog qhov ntsuas muaj vaj huam sib luag rau 70 units thiab sab saud. Nws ntseeg tau hais tias cov zaub mov zoo li no sai sai ntawm kev zom cov zaub mov carbohydrates (khoob), uas ua kom cov ntshav qab zib ntau ntau, thiab tseem ua rau kom qhov chaw ntawm cov rog tawg.
Cov ntsiab lus ntawm zaub qhwv thiab hom 2 mob ntshav qab zib yog ua tiav thiab muaj kev nyab xeeb, vim tias glycemic qhov ntsuas ntawm ib qho ntawm ntau yam ntawm cov zaub no tsuas yog 15 units, thiab cov lus qhia hauv calorie rau 100 grams ntawm cov khoom tsis ntau tshaj 70 units.
Cov khoom noj ntawm vaj zaub ntsuab yog qhov zoo, ntau hom tais diav yog npaj los ntawm nws - zaub nyoos, sab zaub mov, pickles thiab txawm tias ncuav pastries. Mob ntshav qab zib, koj tuaj yeem noj cov zaub txhua yam nram qab no:
- cov zaub qhwv dawb thiab xim liab;
- Zaub pob qe;
- Suav zaub qhwv (Suav);
- kohlrabi;
- xim.
Txhua ntawm ntau yam ntawm cov zaub no yog ntau nyob rau hauv nws cov vitamins thiab minerals.
Cov txiaj ntsig ntawm dawb cabbage
Zaub pob yog qhov tseem ceeb ntawm ntau yam vitamins thiab minerals uas tsis tshua muaj. Nws kuj tseem yog nplua nuj hauv fiber ntau, uas muaj cov txiaj ntsig zoo ua haujlwm ntawm lub plab zom mov, tshem tawm quav tawv, tiv thaiv lub cev ntawm co toxins thiab co toxins.
Cov kua txiv qhwv tau suav tias yog ib qho zoo heev nrog kev tiv thaiv teeb meem tso zis, thiab cov nplooj ntawm cov zaub yog siv los daws qhov mob thiab mob hauv cov pob qij txha. Yog hais tias cov ntawv txheeb tau smeared nrog beekeeping khoom lag luam (zib ntab), ces kho cov nyhuv yuav tsuas yog mob siab ntxiv.
Vim tias ntau ntau cov vitamin B, zaub qhwv tau ib txwm ua tshuaj tua kab mob zoo - ib tus neeg tau pw tsaug zog zoo li qub, muaj kev ntxhov siab tsis tsim nyog hla dhau thiab kev npau taws poob qis. Ascorbic acid nyob rau hauv ib qho zaub yog ntau dua hauv kev sib piv nrog blackcurrant. Nws yog qhov tsim nyog tias nyob hauv sauerkraut qhov ntsuas no tsis hloov. Ntawd yog, vitamin C tsis yog "poob" nrog txhua yam kev ua noj ua haus. Yog li zaub pob rau cov neeg mob ntshav qab zib tuaj yeem dhau los ua cov tshuaj tiv thaiv kab mob, nco ntsoov xam nws rau hauv cov zaub mov hauv lub caij nplooj zeeg-caij ntuj no.
Noj zaub qhwv yog pab nyob rau hauv view ntawm nws cov nram qab no zoo thaj chaw:
- tiv thaiv kev txhim kho ntawm atherosclerosis;
- nthuav cov phab ntsa ntawm cov hlab ntshav;
- tiv taus cem quav, hemorrhoids;
- zaub qhwv nplooj pab txo kev mob los ntawm doog ntshav;
- nce lub cev tiv thaiv cov kab mob thiab kis kab mob;
- pabcuam pabcuam los tiv thaiv qhov tshwm sim ntawm mob plab vim yog vitamin U;
- Cov kua zaub qhwv muaj cov nyhuv mucolytic.
Zaub pob nyob hauv ntshav qab zib hom 2 yog tshwj xeeb yog txaus siab vim muaj cov qog tshuaj Ticron acid, uas ua rau cov kua qab zib hauv cov ntshav tsawg.
Zaub pob uas muaj ntshav qab zib yuav tsum muaj nyob hauv cov zaub mov noj txhua hnub, vim nws muaj:
- retinol;
- ascorbic acid;
- B vitamins;
- vitamin K;
- Vitamin U
- tsis taus;
- fiber ntau;
- tartronic acid;
- tshuaj nplaum
- hlau.
Cov zaub no yog cov kev tiv thaiv zoo rau ntau yam kabmob - atherosclerosis, lub siab thiab lub plawv tsis ua haujlwm.
Cov txiaj ntsig ntawm Brussels hlav
Cov zaub no muaj qhov ntsuas qhov ntsuas ntawm 15 qhab nia, thiab cov ntsiab lus calories ntau ib 100 grams ntawm cov khoom yuav tsuas yog 43 kcal. Cov ntsuas zoo li no ua rau Brussels hlav zoo siab txais tos cov qhua ntawm lub rooj tsis tsuas yog rau cov neeg mob ntshav qab zib, tab sis kuj rau cov neeg nrhiav kev txo lawv qhov hnyav.
Txawm hais tias xws li meager calorie cov ntsiab lus, cov zaub muaj qhov ntau ntawm cov zaub protein thiab muaj vitamin thiab ntxhia ua ke. Kev noj haus fiber ntau pab tshem tawm kev kub siab, yog li qhov kev tsis xis nyob no feem ntau thab ib tug neeg, tsuas yog cov pob txig inflorescence ntawm tes.
Nws ntseeg tau tias yog tias koj noj cov khoom no tsawg kawg peb zaug hauv ib lub lim tiam, tom qab ntawd txhua qhov teeb meem tsis pom kev yuav pom tsis meej. Cov nyhuv no tau tiav vim muaj cov retinol (provitamin A) thiab carotenoids.
Muaj ntau tus naj npawb ntawm cov tsis tuaj yeem ua tau zoo uas cov zaub no muaj rau tib neeg lub cev:
- cov roj (cholesterol) tsawg;
- cov quav normalizes;
- tshem tawm cov co toxins thiab cov khoom lag luam ib nrab ntawm lub cev (cov khoom ua antioxidant);
- nce kev sib txuas ntawm cov ntshav liab (cov cuab yeej tseem ceeb rau cov neeg mob uas nyuam qhuav tawm phais)
- boosts tiv thaiv kab mob.
Zaub pob hlav muaj txiaj ntsig tshwj xeeb tshaj yog rau cov poj niam, vim nws txo qis kev pheej hmoo ntawm kev mob qog nqaij hlav hauv cov qog mammary.
Cov txiaj ntsig ntawm broccoli
Los ntawm txoj cai, tus kws qhia noj haus xav txog cov zaub no ib lub tsev khaws khoom noj. Zaub cob pob hauv ntshav qab zib feem ntau yuav tsum muaj nyob rau hauv tus neeg mob noj zaub mov, vim nws txo qis cov ntshav qabzib hauv cov ntshav thiab tiv thaiv cov phab ntsa ntawm cov hlab ntshav los ntawm qhov tsis zoo ntawm tus kab mob "qab zib". Nws raug tso cai rau ob leeg rau cov laus thiab cov menyuam yaus, txij li cov zaub suav hais tias yog hypoallergenic.
Mob ntshav qab zib mellitus yog ib qho kab mob uas ua txhaum ntau lub zog ntawm lub cev, yog li nws tseem ceeb heev kom saturate nws nrog txhua yam tsim nyog cov zaub mov thiab cov vitamins. Zaub cob pob hauv ntshav qab zib tuaj yeem ua txoj haujlwm zoo.
Ascorbic acid nyob rau hauv cov khoom no yog ntau zaug nyob rau hauv kev sib piv nrog cov txiv hmab txiv ntoo. 150 grams Brussels stewed zaub qhwv muaj ib hnub tau txais cov vitamins C. Provitamin A muaj ntau npaum li willow carrots, taub dag.
Zaub pob inflorescences yuav yog qhov zoo ntawm cov khoom hauv qab no:
- provitamin A;
- B vitamins;
- vitamin K;
- Vitamin U
- ascorbic acid;
- fiber ntau;
- selenium;
- poov tshuaj
- tshuaj nplaum
- Mangas Yaj
Vitamin U tsis tshua pom muaj nyob hauv xwm. Txawm li cas los xij, Zaub pob qe muaj nws hauv lawv cov qauv. Qhov tshuaj yeeb dej caw no ua qhov tseem ceeb tshaj tawm ntawm lub plab mob thiab mob plab duodenal.
Cov vitamins B muaj lub txiaj ntsig zoo rau lub paj hlwb, uas "tiv thaiv" los ntawm "tus kab mob" qab zib - pw tsaug zog yog ib txwm muaj, thiab cov leeg poob siab poob qis.
Kev siv tas li ntawm cov ntau hom zaub qhwv hauv ntshav qab zib yuav muaj txiaj ntsig zoo rau txoj kev noj qab haus huv ntawm ib tug neeg.
Cov ntawv qhia los ntawm tus kws endocrinologist
Peb yuav tsum tsis txhob hnov qab tias zaub pob txiv ntoo hauv ntshav qab zib tsis muaj nqis tshaj li nws cov neeg txheeb ze. Yog li, cov zaub mov paj zaub rov qab rau cov neeg mob ntshav qab zib yuav ua rau muaj zaub mov txawv. Nws tuaj yeem muab stewed, hau thiab marinated nyob rau hauv cov txuj lom (rau cov neeg nyiam noj zaub mov hauv Korean). Cov lus qhia yooj yim thiab nrov tshaj plaws yog faib cov zaub rau inflorescences, tso rau hauv cov ntsev npau npau, txo cov cua sov thiab rhaub rau 3 mus rau 5 feeb. Tom qab koj tuaj yeem yob nws hauv breadcrumbs ua ntawm nws tus kheej los ntawm rye qhob cij crackers.
Pickled zaub - Qhov no yog ib qho zoo ntxiv rau cov zaub mov tseem ceeb. Los ntawm txoj kev, tsis muaj kev txwv txog kev siv cov kua zaub ntsev rau cov ntshav qab zib. Nws muaj tib cov txiaj ntsig zoo li qub, uas tuaj yeem tsis khav ntawm lwm cov zaub.
Ferment zaub qhwv muaj txawm tias ib tug niam tsev tsis muaj kev paub ntau. Lub ntsiab cai tseem ceeb ntawm kev ua tiav yog mus tsoo nws thiab npaj lub pickle, raws li daim ntawv qhia hauv qab no. Nws yog ib qho tsim nyog yuav tsum khaws cov ntsev li no rau hauv lub tub yees kom nws tsis txhob cuam tshuam.
Txoj kev ua noj:
- ib lub taub hau ntawm cov zaub pob me:
- ib qho loj lossis ob peb lub me me carrots;
- peas, Bay nplooj ntoos;
- ob dia ntsev, ib diav qab zib.
Ua ntej, cabbage yog tws heev finely, koj tuaj yeem siv grater tshwj xeeb. Thib ob, carrots yog rubbed on ib coarse grater. Sib tov thiab knead zaub kom kua txiv sawv tawm. Nqa dej ib liv dej rau lub rhaub, ntxiv ntsev, piam thaj thiab rhaub ob peb feeb. Thaum lub brine tau txias rau chav sov, ntxiv Bay nplooj ntoos, peppercorns.
Xoob lub pob rau hauv lub raj mis, ncuav txhua yam nrog brine, muab tso rau hauv qhov chaw sov. Txhua txhua hnub, koj yuav tsum tho qhov zaub qhwv nrog rab rawg kom cov roj cua "tawm mus". Hauv peb mus rau plaub hnub nws yuav tsum tau fermented. Qaub cabbage pab nrog sunflower roj. Los ntawm txoj kev, nws tseem tuaj yeem siv rau dumplings, pre-stewed nrog kua txiv lws suav lossis nplej zom.
Liab zaub ntsuab tau siv rau hauv kev ua noj tsuas yog rau cov zaub xam lav. Hom zaub no tsis haum rau hauv tais diav. Ntshav nplooj yuav siv tau los kho cov tais diav ntau. Lawv cov kua txiv stains lub qe dawb hauv cov xim daj ntseg zoo nkauj, thiab daim siab ua nqaij qaib hau hloov ntsuab. Qhov no muab cov tais diav tshwj xeeb.
Stewed zaub qhwv yog qhov zoo rau noj hmo, vim hais tias xws li ib sab zaub mov yuav tsawg-calorie. Braised zaub qhwv tuaj yeem ua tiav ob qho tib si ntawm nws tus kheej (zaub qhwv, lws suav muab tshuaj txhuam, dos), thiab nrog rau ntxiv cov nceb, hau mov, thiab txawm tias muaj roj tsawg. Yuav ua li cas ua noj nws yog cov teeb meem ntawm tus kheej saj cwj pwm.
Peking cabbage tau tsis ntev los no tau siv rau cov zaub qhwv, tiam sis, los ua lawv, nws yuav siv sijhawm ntev dua li uas muaj cov zaub qhwv dawb. Yog li cov zaub no zoo tshaj rau cov zaub nyoos.
Zaub xam lav "zaub txaus siab" npaj los ntawm cov khoom xyaw hauv qab no:
- ib nrab ntawm lub taub hau ntawm Beijing cabbage;
- ob me me cucumbers;
- ib cov zaub ntug hauv av;
- ib pawg ntawm cov hauv paus dos ntsuab;
- 10 berries ntawm viburnum;
- txiv roj roj rau zaub xam lav hnav khaub ncaws.
Finely chop lub cabbage thiab dos, tev lub cucumbers thiab txiav mus rau hauv ib daim hlab, grate lub carrots. Ntsev cov zaub ntsuab me ntsis, lub caij nrog roj. Ua cov zaub mov, garnishing nrog viburnum berries. Los ntawm txoj kev, cov neeg mob yuav tsum tau them nyiaj tshwj xeeb rau cov txiv hmab txiv ntoo no, vim tias viburnum rau ntshav qab zib yog qhov tseem ceeb vim tias qhov loj ntawm nws cov yam ntxwv zoo.
Hauv daim yeeb yaj kiab hauv tsab xov xwm no, cov lus pom zoo rau xaiv cov zaub mov broccoli yog muab.
