Qab zib cov ntshav qab zib yuav qhia tau hom ntshav qab zib hom 2 lossis ntshav qab zib. Ob ntawm cov kab mob no yuav tsum ib tug neeg ua raws li kev noj haus uas tsis suav nrog kev noj zaub mov sai sai nrog kev noj haus. Kev txhais lawv yog qhov yooj yim heev, koj yuav tsum tau coj los ntawm lub rooj ntawm glycemic indices (GI) ntawm cov khoom.
Raws li cov ntaub ntawv no, cov kws kho mob endocrinologist thoob ntiaj teb tau txhim kho kev noj zaub mov zoo. Kev ntsuas yuav qhia tau sai npaum li cas cov piam thaj hauv lub cev tom qab noj qee yam zaub mov lossis haus dej haus.
Tsis txhob kwv yees tias cov ntawv qhia zaub mov yuav dhau mus ua monotonous thiab tshiab, vim tias cov khoom lag luam me me poob qis hauv qab kev txwv. Zoo kawg nkaus, thiab tseem ceeb tshaj plaws nrog cov txiaj ntsig kev noj qab haus huv, xws li cov cereals xws li bulgur sib txawv kev noj haus. Hauv cov tebchaws Esxias, nws ntev tau yog "qhua tuaj tos txais" rau ntawm lub rooj.
Tsab xov xwm no tham txog cov hauv qab no: yog bulgur tau nrog tus mob ntshav qab zib hom 2, cov khoom muaj txiaj ntsig zoo ntawm cov kab no rau lub cev thiab muaj kev phom sij, lub tswvyim ntawm GI tau piav qhia, qhov taw qhia ntawm bulgur thiab nws cov ntsiab lus calorie tau muab.
Bulgur Glycemic Index
Qhov ntsuas no tsuas yog siv tsis yog los ntawm cov neeg muaj ntshav qab zib, tab sis kuj yog los ntawm cov neeg uas xav kom tshem tawm cov cov phaus ntxiv. Muaj txawm tias qhov ntsuas khoom noj uas tau pom zoo los ntawm ntau tus neeg noj zaub mov zoo nkauj. Xaiv cov zaub mov nrog qhov ntsuas qis, ib tus neeg tau txais zaub mov nrog nyuaj kom zom cov carbohydrates, uas tsis tau muab tso rau hauv cov rog txheej thiab muab kev xav zoo rau lub sijhawm ntev.
Cov zaub mov nrog tus nqi nruab nrab yog qhov zoo rau cov neeg mob ntshav qab zib hauv kev noj zaub mov tsuas yog kev zam, tsis pub ntau tshaj ob rau peb zaug hauv ib lub lim tiam, txog 150 grams, tsuas yog tias muaj kab mob nyob hauv kev zam txim. Cov khoom noj thiab dej haus nrog cov txiaj ntsig glycemic yog nruj me ntsis txwv vim lawv muaj peev xwm nce sai sai cov concentration ntawm cov piam thaj hauv cov ntshav.
Hauv qee kis, qhov ntsuas yuav nce tuaj, tab sis txoj cai no siv rau cov txiv hmab txiv ntoo, berries, zaub. Rau cov zaub mov kaus poom, muaj qhov zam - cov tuab tuab nws qhov sib xws, siab dua GI, txawm hais tias nws nce siab me ntsis, tsuas yog ob peb pawg.
GI faib nplai:
- mus txog 49 units - qis;
- 50 - 69 units - nruab nrab;
- 70 units lossis ntau dua yog qhov siab.
Paub tias yuav tsum tau ntsuas qhov ntsuas twg, koj tuaj yeem txhim kho khoom noj zoo rau tus neeg mob. Txawm li cas los xij, nws yuav tsum raug sau tseg tias tus lej ntawm cov khoom lag luam muaj tus nqi ntawm xoom cov khoom. Qhov no tau piav qhia yooj yim - hauv cov khoom lag luam zoo li no tsis muaj carbohydrates. Tab sis qhov tseeb no tsis ua rau lawv nyob hauv zaub mov. Feem ntau lawv muaj qhov ntau thiab muaj qhov tsis zoo thiab muaj roj (cholesterol) phem - yog tus yeeb ncuab thawj ntawm ntshav qab zib.
Bulgur muaj lub ntsiab lus hauv qab no:
- qhov ntsuas yog 45 units;
- calories rau 100 grams ntawm cov khoom tiav yuav nce mus txog 345 kcal.
Los ntawm qhov no nws ua raws li bulgur hauv ntshav qab zib mellitus ntawm hom tsis-insulin thiab nyob rau hauv lub xeev kev mob ntshav qab zib tau tso cai rau siv txhua hnub.
Cov txiaj ntsig ntawm bulgur
Bulgur yog lub noob txiv ntoo-tsuav me me ua tiav. Nws yog nplua nuj nyob hauv cov vitamins, minerals, acids thiab ntsev. Yuav tsis txaus siab rau nws cov txiaj ntsig. Xws li lub porridge muab rau ib lub sijhawm ntev zoo nkaus li ntawm qhov satiety thiab tib lub sijhawm, nws yog nqus los ntawm lub cev rau lub sijhawm ntev.
Thaum ua zaub ua noj porridge peb npaug npaug. Nws mus zoo nrog zaub, nqaij thiab ntses tais diav. Hauv cov tebchaws Esxias, cov zaub mov tawv nqaij tau siv rau dolma thiab cov zaub qhwv.
Bulgur raug pom zoo kom noj txhua hnub rau cov neeg uas ua haujlwm cuam tshuam nrog kev ntxhov siab ntawm lub cev thiab lub hlwb. Qhov no yog vim tias nws muaj qhov ntau ntawm cov vitamins B. Fiber ntau hauv bulgur pab ua kom zoo tshem tawm ntawm quav tawv thiab hemorrhoids.
Hauv cereals muaj cov tshuaj hauv qab no:
- B vitamins;
- vitamin K;
- beta carotenes;
- fiber ntau;
- tshuaj nplaum
- cob;
- phosphorus;
- manganese;
- unsaturated fatty acids;
- tshuaj tua kab tshauv.
Cov roj ntsha uas tsis txaus siab txhim kho kev ua haujlwm ntawm lub siab nqaij ntshiv, ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha.
Manganese pab tau kom tsis haum los ntawm cov vitamins B thiab ua kom cov pluas plav sai sai, uas yog qhov tseem ceeb tshaj plaws rau "kab mob" qab zib.
Noj zaub mov tais diav nrog bulgur
Bulgur yog siv ntau hauv cov tais diav Turkish. Nws tuaj yeem raug coj los ua lub hauv paus rau pilaf. Lub porridge no mus tau zoo nrog ib qho khoom lag luam, ob qho tib si tsiaj thiab keeb kwm tsob ntoo.
Yog tias koj txiav txim siab ua zaub mov yooj yim sab, ces ua ntej koj yuav tsum yaug cov cereal hauv qab dej ntws. Tom ntej no, cov proportions nrog dej yog coj ib mus rau ob. Siav porridge tshaj tsawg cua sov, hais txog 25 feeb.
Nws raug nquahu rau cov neeg mob ntshav qab zib kom tsis txhob ntxiv butter rau sab zaub mov, tab sis kom hloov nws nrog zaub. Lub tais zaub mov los ntawm bulgur saj zoo li barley nrog mis.
Paub nrog hom cereal no tuaj yeem pib nrog hom zaub mov xws li Turkish Bulgur, uas yuav xav tau cov khoom xyaw hauv qab no:
- bulgur - 300 grams;
- ib lub qe;
- xya txiv lws suav;
- ib lub tswb txob;
- ib dos;
- peb cloves ntawm qej;
- pawg ntawm dill thiab parsley;
- muaj roj ua kua nqaij nqaij qis - 600 millilit;
- zaub roj, seasoning mus saj.
Yaug cov nqaij ntshiv hauv qab dej thiab npau npau rau hauv cov ntsev kom txog thaum kev sib tw, li 25 feeb. Lub khob rau cov neeg mob ntshav qab zib tau coj mus zaum ob, uas yog, tom qab thawj zaug npau npau ntawm cov nqaij, dej tau hno thiab tshiab yog nchuav, uas cov kua tau npaj.
Txiav lub eggplant rau hauv me me cubes ob centimeters, txiav txiv lws suav nyob rau hauv ib nrab, lub straws nyob rau hauv ib daim hlab, qej rau hauv nyias slices. Tag nrho cov zaub, tsuas yog qej (ntxiv nws ob peb feeb ua ntej thaum xaus ntawm lub stew), tso rau hauv ib lub lauj kaub preheated nrog butter thiab kib dhau lub siab kub, nplawm tsis tu ncua, txog li ib feeb. Tom qab cov nplaim hluav taws raug txo qis, txuas ntxiv ci cov zaub hauv qab lub hau kom txog thaum siav.
Ncuav cov ncuav uas npaj tau ua zaub rau zaub, ntxiv cov zaub ntsuab, ntsev thiab hliv rau hauv koj cov khoom nyiam, sib tov maj mam, tshem tawm los ntawm tshav kub thiab cia sawv hauv qab lub hau rau tsawg kawg 15 feeb.
Bulgur yog zoo haum raws li ib txhaws rau grilled kua txob. Nws yog npaj los ntawm cov khoom xyaw hauv qab no:
- ob lub tswb muag ntawm cov xim sib txawv;
- Adyghe cheese - 100 grams;
- ib qho clove ntawm qej (koj tuaj yeem tsis muaj nws);
- boiled bulgur - 150 grams;
- walnuts - ib tablespoon;
- zaub roj - ib tablespoon;
- low-fat qaub cream - ib tablespoon.
Rau kev txhaws, zuaj Adyghe cheese rau ntawm cov ntxhib ntxig, dhau cov qij los ntawm cov xovxwm, zuaj cov noob txiv me me nrog lub tshuaj khib (tsis yog mus rau lub ntsiab ntawm cov khoom noj), sib tov tag nrho cov khoom xyaw, thiab ntxiv ntsev kom saj. Txiav cov kua txob ua ob seem, tshem cov noob ntawm nws nkaus xwb. Txhuam cov halves thiab ci ntawm cov grill.
Daim ntawv qhia ua noj qab haus huv no yog lub tswv yim noj mov zoo yog tias koj muaj ib tus neeg muaj kev mob ntshav qab zib txhua yam hauv tuam txhab. Cov zaub mov no nrog nws cov saj tsis zoo yuav kov yeej txawm tias tsis pom qab ci tshaj plaws.
Rau cov neeg nyiam ua zaub mov txawv teb chaw, ib daim ntawv qhia rau falafels nthuav tawm, uas tuaj yeem noj txawm tias nyob hauv kev yoo mov. Qhov no yog ib hom mov neeg Israeli, uas tau npaj los ntawm bulgur thiab chickpea.
Cov khoom xyaw hauv qab no yuav tsum:
- ib khob ntawm chickpea (Turkish peas);
- bulgur - peb diav;
- tsib sprigs ntawm parsley;
- ob lub dos;
- ob peb cloves ntawm qej;
- peb dia ntawm rye hmoov;
- ib me nyuam diav ntawm av dub kua txob, ib nrab ib diav ntawm cardamom, ob dia ntawm curry;
- txiv roj roj.
Cov chickpeas yuav tsum tau npaj kom txhij nyob rau hmo ntuj hauv dej, ntawm tus nqi ntawm ib mus rau plaub. Quav zaub ntsuab, tsuav dos thiab qij, ua ke zaub thiab ntxiv cov txuj lom. Rau cilantro lovers, nws tseem tuaj yeem muab tso rau hauv lub tais.
Muab dej ntws los ntawm Turkish taum pauv, tseg tsuas yog plaub diav kom homogenize nws hauv rab. Ntxiv tag nrho cov khoom xyaw ntxiv tshwj tsis yog roj. Tsim cov npas me me rau qhov loj ntawm cov nqaij qaib qe thiab kib hauv cov roj txiv roj. Rau cov mob ntshav qab zib, Falafels tuaj yeem muab rhaub tau.
Bulgur tseem mus zoo nrog stewed nceb. Cov neeg mob ntshav qab zib tau tso cai txhua hom nceb - oyster nceb, nceb, butter, nceb, chanterelles thiab porcini nceb.
Endocrinologist cov lus qhia ua khoom noj khoom haus
Txhua tus kws tshuaj endocrinologist yuav hais tias cov qauv tsim khoom noj khoom haus zoo tsim nyog ua lub luag haujlwm them nyiaj rau tus kab mob "qab zib". Yog tias koj ua raws nraim li txhua tus kws kho mob cov tshuaj, tom qab yuav luag 100% qhov tseeb nws tuaj yeem hais tias cov ntshav qab zib yuav tsis muaj qhov tsis zoo rau tib neeg kev noj qab haus huv.
Yog tias koj tsis saib xyuas kev noj haus thiab ua rau lub neej muaj sia nyob dhau, ib hom kab mob insulin-ywj siab yuav yuam kom tus neeg mob noj cov tshuaj uas muaj suab thaj, xws li Metformin 850 thiab, ua rau muaj kev cuam tshuam ntawm lub hom phiaj.
Koj yuav tsum noj zaub mov me me, tsib mus rau rau zaus ib hnub. Nws raug nquahu tib lub sijhawm kom tsis txhob muaj kev tshaib kev nqhis thiab kev noj ntau dhau. Txhua yam xav tau nruab nrab hauv av. Cov khoom lag luam nrog cov khoob "npliag" tas mus li tsis suav nrog cov khoom noj.
Nws tsim nyog tsis kam lees siv cov khoom zoo li no:
- qab zib, khoom qab zib, pastries, chocolate;
- txiv hmab txiv ntoo, kua txiv thiab kua txiv;
- jelly ntawm hmoov txhuv nplej siab;
- qos yaj ywm, parsnips, taub dag, boiled carrots thiab beets;
- tsis txhob siv cov hmoov nplej nplej hauv ci;
- mov dawb, pob kws nplej, semolina, granola;
- butter, margarine, qaub cream, nrog rau lub cev nyhav dhau los ntawm Ayran thiab Tan raug tshem tawm vim yog cov ntsiab lus muaj calorie siab;
- dib liab, dib liab, txiv quav ntswv nyoos, txiv tsawb, persimmon;
- cov kua txob, mayonnaise;
- dej cawv.
Cov khoom siv kho cua sov yuav tsum raug rau qee txoj cai. Lawv tau hais tias nws yog txwv tsis pub kib zaub mov noj rau hauv cov roj zaub ntau, vim tias cov zaub mov yuav ua rau cov kab mob hauv lub cev ntau thiab yuav muaj cov roj (cholesterol) phem.
Nws yog qhov zoo tshaj plaws los tsuav zaub mov hauv saucepan ntawm dej thiab nrog siv roj zaub tsawg heev. Lub hauv paus ntsiab lus ntawm kev ua noj ua haus pom zoo los ntawm kws kho mob tau muab faus.
Qauv ntawv qhia zaub mov
Cov zaub mov no yog qhov ntsuas tau, nws tuaj yeem hloov pauv raws li koj nyiam kev ua noj. Txawm li cas los xij, nws yuav tsum tau yug hauv siab tias, tsis suav nrog ib qho zaub mov tshwj xeeb, nws yuav tsum tau hloov nrog cov khoom noj muaj txiaj ntsig zoo ib yam.
Rau pluas tshais:
- oatmeal ntawm dej;
- ib cov kua txiv;
- 100 grams cov txiv ntoo, xws li txiv pos nphuab lossis currants.
Khoom noj txom ncauj yuav yog dub tshuaj yej, taum paj thiab khoom noj khob cij rye.
Noj su:
- zaub kua zaub, ib daim ntawm cov mov ci;
- bulgur nrog nqaij qaib hau, zaub xam lav (zaub qhwv dawb, dib);
- ntsuab tshuaj yej thiab ib qho kua nplaum fructose.
Thaum noj su, koj tuaj yeem noj ib qho omelet rau hom 2 ntshav qab zib rau ob peb.
Thawj noj hmo:
- stewed zaub qhwv nrog lws suav thiab nceb;
- ob tug ntses cutlets los ntawm nqaij ntses, piv txwv li, pike, perch lossis pollock;
- tshuaj ntsuab decoction.
Qhov noj hmo thib ob yuav tsum yog lub teeb, qhov kev xaiv zoo tshaj plaws yog lub khob ntawm cov zaub mov muaj roj tsawg-mis, lossis 150 grams ntawm tsev cheese nrog 0% rog. Noj mov kawg tsis pub dhau ob teev ua ntej mus pw.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, Elena Malysheva hais txog cov txiaj ntsig ntawm bulgur.
