Mob ntshav qab zib, khoom qab zib raug cais raws li cov khoom noj uas txwv, tab sis nws yog qhov nyuaj heev kom tiv thaiv kev ntxias noj tej yam, xws li dej khov.
Ib qho kev kho mob tsis pom zoo rau kev ua txhaum ntawm cov metabolism hauv cov metabolism vim muaj cov ntsiab lus calorie ntau, cov glycemic siab, thiab cov ntsiab lus ntawm cov khoom noj uas yooj yim thiab ua kom muaj cov carbohydrates thiab cov rog.
Qee hom mis nyuj khov tsis muaj kev phom sij ntau rau lub cev, cov kws tsim tshuaj endocrinologist tau tso cai rau haus cov kab mob, muaj ob peb cov rog hauv nws. Nws puas muaj peev xwm noj mis nyuj khov nrog ntshav qab zib ntawm hom thawj thiab thib ob? Nws puas yuav ua rau tus neeg mob tsis muaj zog?
Khoom Sib Sau
Qeeb carbohydrates kuj tseem muaj nyob rau hauv cov mis nyuj khov, tab sis koj yuav tsum tsis txhob nqa mus dhau nrog lawv, txij li thaum muaj cov lipids inhibits kev siv cov piam thaj. Lwm qhov tshwj xeeb ntawm kev kho mob yog tias nws nqus tau ntev ntev vim qhov tseeb tias nws txias.
Ib feem ntawm cov khoom noj qab zib yog sib npaug rau ib chav ua mov (XE), yog tias nws nyob hauv lub khob dej qab zib, koj yuav tsum tau ntxiv lwm ib nrab ntawm chav ua khob cij. Lub glycemic Performance index ntawm ib qho kev pabcuam yog 35 cov ntsiab lus.
Lawm, raug rau kev tswj hwm tus kab mob thiab nws cov nyiaj tau los, khoom noj qab zib txias yuav tsis tsim kev puas tsuaj rau tib neeg lub cev. Hauv txhua txhua lwm yam, ice cream thiab lwm yam ntawm cov khoom lag luam yuav tsum tsis txhob noj.
Cov tuam txhab tsis zoo muaj ntau ntxiv rau lawv cov khoom tsim kev puas tsuaj rau kev noj qab haus huv:
- tshuaj ua kom zoo;
- flavours;
- trans nqaijrog.
Cov tshuaj uas tau hais tseg hauv cov neeg coob yog cuam tshuam txog cov hlab ntsha, nplooj siab, mob caj dab, lwm yam hauv nruab nrog cev thiab cov kab ke hauv lub cev, txawm tias muaj cov neeg muaj kev noj qab haus huv tiag tiag, tsis tsuas yog cov ntshav qab zib.
Muaj cov nkaws thiab agar agar hauv cov khoom txo qis qhov zoo ntawm cov piam thaj los ntawm lub cev cov ntaub so ntswg. Koj tuaj yeem paub txog cov khoom xyaw zoo li no los ntawm daim ntawv lo kho. Hauv cov tuam tsev tshwj xeeb ntawm cov khw muag khoom noj khoom haus thiab khw muag khoom koj tuaj yeem nrhiav cov khoom qab zib khov, nws tau tsim los ntawm fructose lossis sorbitol (hloov pauv rau qab zib dawb).
Cov kws kho mob tsis pom zoo ntxiv cov qab zib rau cov tshuaj yej thiab kas fes, txwv tsis pub qhov no yuav ua rau tus neeg mob cov ntshav qab zib nce siab, cov glycemic index ntawm cov khoom tuaj yeem ncav cuag 80 units.
Nyob rau ntawm qhov muaj mob ntshav qab zib hom 2, tom qab siv cov khoom lag luam, koj yuav tsum ua kev tawm dag zog, mus kev kis las, taug kev hauv huab cua ntshiab, thiab ua haujlwm hauv tsev.
Ua tsaug rau qhov no, cov khoom qab zib yuav nqus tau sai dua, tsis nthuav tawm hauv lub cev hauv daim ntawv ntawm cov roj muaj roj nyob ntawm tus neeg mob lub duav, plab thiab ob sab.
Khov khov
Mis nyuj khov rau cov ntshav qab zib tuaj yeem npaj tsuas yog nyob hauv tsev, tsis tas yuav ntxiv cov piam thaj hauv nws. Hloov cov carbohydrates ntuj, ntuj thiab hluavtaws cov khoom qab zib feem ntau siv, piv txwv li, sorbitol, fructose, thiab stevia yog qhov haum heev.
Daim ntawv qhia rau kev kho yog qhov yooj yim heev thiab yooj yim rau kev ua, rau kev ua noj koj yuav tsum tau noj 100 ml ntawm cov roj ntsha yogurt tsis muaj qab zib ntxiv, koj tuaj yeem siv cov kua mis nyeem nrog kua txiv hmab txiv ntoo.
Muab tso rau hauv ib lub tais 100 g ntawm fructose, 20 g ntawm ntuj butter, 4 nqaij qaib protein, whipped kom txog thaum ua npuas ncauj, nrog rau khov lossis txiv hmab txiv ntoo tshiab. Yog tias qhov xav tau, nws raug tso cai ntxiv vanilla, muv zib ntab, hmoov cocoa, crushed cinnamon, thiab lwm yam khoom xyaw.
Cov protein ntau yog ua tib zoo ntxiv rau cov kua mis nyeem yogurt, sib xyaw kom huv, lub sijhawm ntawd, lub qhov cub tau tig thiab qhov sib tov yog muab tso rau qhov kub tsawg. Tom qab ntawv:
- cov seem ua ke yog qhia rau hauv cov txiaj ntsig protein ntau;
- qhov sib tov yog rhuab ntawm lub qhov cub kom txog thaum cov nplej kom yaj tag;
- txias, tawm hauv tub yees rau 2-3 teev.
Thaum npaj tiav, nws tau sib xyaw, nchuav rau hauv cov pwm, xa mus rau lub freezer kom txog thaum nws solidifies.
Nws yog ib qho tseem ceeb kom soj ntsuam seb lub cev teb li cas rau khoom qab zib, yog hais tias tom qab 6 teev tus kab mob ntshav qab zib tsis muaj ntshav qab zib, tsis muaj lwm yam teebmeem kev noj qab haus huv, qhov no txhais tau tias txhua yam nyob hauv kev txiav txim.
Rau teev yuav tau txaus kom assimilate zaub mov. Thaum tsis muaj dab tsi dhia hauv glycemia, nws raug tso cai kom suav cov dej khov rau hauv cov khoom noj, tab sis hauv cov khoom me me.
Cov txiv ntoo qab zib ua hauv tsev
Muaj ib daim ntawv qhia rau khoom noj qab zib khov ua los ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Xws li cov tshuaj yuav tsawg hauv carbohydrates, muaj glycemic qis.
Mis nyuj khov rau cov ntshav qab zib yog npaj los ntawm cov khoom: cov txiv ntseej (300 g), roj tsis muaj rog (50 g), qab zib hloov (kom saj), ib tsob qab ntho ntawm cov cinnamon, dej (100 g), gelatin (5 g).
Yuav pib nrog, cov txiv ntseej yog ntsiag to uas siv lub tshuab ci lossis nqaij grinder, qhov loj yuav tsum yog cov ris tsho tsis sib xws, tom qab ntawd cov khoom qab zib yog ntxiv rau yav tom ntej dej khov. Nyob rau theem tom ntej, koj yuav tsum tau ua kom huv si tuav qaub qaub, ntxiv cov txiv ntseej txiv ntoo rau hauv nws.
Lub caij no:
- gelatin yog diluted nyob rau hauv ib lub tais nyias;
- txias;
- hliv rau hauv qhov npaj loj.
Cov khoom qab zib dawb yog sib xyaw, nchuav rau hauv cov pwm, teem kom khov rau ob peb teev. Yog tias cov khoom sib txig sib luag tau raws nraim, qhov tshwm sim yuav yog 4-5 servings ntawm cov khoom qab zib.
Qhov yooj yim npaj yog khov txiv hmab txiv ntoo dej khov; nws tuaj yeem raug hu ua cov khoom lag luam zoo rau hom ntshav qab zib hom 2. Rau kev ua noj, koj tuaj yeem siv txhua yam txiv hmab txiv ntoo, nws tuaj yeem yog txiv apples, currants, raspberries, txiv pos nphuab, qhov mob tseem ceeb yog tias cov kua txiv sawv tawm zoo.
Lub hauv paus ntawm cov mis nyuj khov yog crushed, ib qho me me ntawm fructose ntxiv.
Nkaws muaj nyob rau hauv ib lub tais cais, ntxiv rau cov txiv ntoo loj, ncuav rau hauv cov pwm thiab muab tso rau hauv lub freezer.
Mob khaub thuas qab zib thiab protein mis nyuj khov
Cov qab zib tsis muaj qab zib tuaj yeem yog qab zib qhob noom xim kasfes, rau nws koj yuav tsum tau noj ib nrab khob mis nyuj, me ntsis fructose mus saj, ib nrab me nyuam diav ntawm cocoa hmoov, ib qho nqaij qaib qe dawb, txiv ntseej lossis kua txiv kom saj.
Lawv pib ua noj los ntawm whipping qe dawb kom txog thaum lub npaus ruaj khov tsim, ntxiv cov piam thaj dawb hloov pauv, mis ntxiv rau nws. Nyob rau tib lub sijhawm, zom cov txiv hmab txiv ntoo mus rau lub xeev tsis huv, raws li kev xaiv, lawv tuaj yeem muab tws nrog rab riam, thiab tom qab ntawd muab nchuav nrog cov mis nyuj sib tov.
Lub tiav lawm yuav tsum tau nchuav mus rau hauv cov pwm tshwj xeeb, xa mus rau lub freezer. Nws yog ib qho tsim nyog los tas li nplawm qhov sib tov kom cov txiv hmab txiv ntoo tau faib ntau dua li lub mis nyuj khov. Cov ntawv qhia yog yooj yim thiab yooj yim rau siv thiab muaj calories tsawg. Cov khoom lag luam tseem muaj qhov glycemic index tsawg.
Ua ntej pab rau kho kom zoo nkauj, koj tuaj yeem ntxiv:
- txho txiv kab ntxwv zest;
- tej txiv ntoo;
- crushed neeg rau.
Cov khoom lag luam raug tso cai noj thaum thawj ib nrab ntawm ib hnub, tswj hwm kom pom tseeb ntawm kev noj zaub noj carbohydrates.
Koj tuaj yeem npaj pluas noj nrog cov protein, nws yog siv hloov mis, cov glycemic index ntawm cov khoom noj txom ncauj yuav dhau los. Tsis muaj tsawg lub qab yog cov curd-protein version ntawm cov khaub thuas txias rau cov khoom noj txias thiab hom ntshav qab zib 2.
Yuav hloov li cas?
Yog tias koj tsis tuaj yeem noj cov khw noj mov, koj tsis muaj lub sijhawm los ua zaub mov rau koj tus kheej, cov khoom noj khov yuav hloov nrog cov txiv ntoo (lawv muaj qabzib tsawg, qab qab yog qhov qab). Cov txiv duav ua ke ua rau qhov tsis muaj dej hauv lub cev yog tias cov mob ntshav qab zib kom haus dej me me.
Tej zaum tus neeg mob yuav nyiam qhov kev xaiv no: noj txiv duaj, txiv kab ntxwv los yog kiwi, txiav ib nrab, muab tso rau hauv lub taub yees txias. Thaum cov txiv hmab txiv ntoo ua tiav tag lawm, lawv coj nws tawm thiab maj mam tom nws. Nws hloov tawm qhov qis-calorie thiab noj qab nyob zoo noj hmo lossis khoom noj txom ncauj thaum yav tav su, uas yuav tsis nce glycemia.
Cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tuaj yeem hlais, muab tso rau hauv cov dej khov ua pwm, khov, nqus thiab txaus siab rau lub ntuj saj. Koj tuaj yeem sib tov cov txiv hmab txiv ntoo nrog cov piam thaj uas tsis muaj qab zib lossis cov cheese hauv tsev, tsim khov thiab xa mus rau lub tub yees txias.
Los ntawm kas fes tsis muaj piam thaj nws ib txwm cia ua kas fes kho, rau kev saj koj tuaj yeem ntxiv me ntsis:
- qab zib hloov;
- muv zib ntab;
- vanilla hmoov;
- cinnamon.
Cov khoom xyaw yog sib xyaw ua ke ntawm cov nyiaj ntau dhau, khov thiab noj.
Yog tias tus mob ntshav qab zib xav freshen nyob ntawm txoj kev, nws tuaj yeem yuav cov txiv ntoo khov, lawv feem ntau muag hauv kiosks nrog cov khoom qab zib. Nyob rau ntawm txee koj tuaj yeem pom cov hom ntawm cov mis nyuj khov ua yam tsis muaj kev ntxiv ntawm cov piam thaj dawb hauv qab. Tab sis nws yuav tsum raug coj mus rau hauv tus account tias tus nqi ntawm cov khoom lag luam muaj peev xwm ua tau ntau dua li niaj zaus. Yog tias ua tau, nws zoo dua los xaiv xws li cov khoom lag luam.
Yuav ua li cas kom cov dej qab zib tsis muaj piam thaj hauv qab yog tau piav qhia hauv cov yeeb yaj kiab hauv tsab xov xwm no.
