Nrog cov piam thaj ntau ntxiv hauv cov ntshav, ib tus neeg tau hloov lub luag haujlwm kom hloov cov khoom noj khoom haus kom zoo, tshem tawm sai sai cov zaub mov carbohydrates los ntawm kev noj haus. Rau cov mob ntshav qab zib tsis yog-insulin, cov zaub mov noj yog tsim raws li lub rooj ntawm glycemic index (GI), qhov ntsuas uas qhia txog tus nqi ntawm cov piam thaj hauv cov ntshav tom qab noj ib yam khoom noj lossis haus.
Nws yog qhov sib npaug tseem ceeb kom sib npaug ntawm kev noj haus thiab saturate lub cev nrog lub zog, uas yog, nyuaj rau zom cov carbohydrates - cereals. Qhov no yuav tham txog hauv tsab xov xwm no. Tom qab tag nrho, qee qhov ntawm cov cereals tau txwv tsis pub noj, vim tias lawv nce siab ntxiv cov concentration ntawm cov piam thaj hauv cov ntshav.
Hauv qab no yog kev sib tham ntawm uas yuav tau noj nrog hom 2 mob ntshav qab zib mellitus, yuav ua li cas ua lawv cov khoom noj kom raug, GI ntawm ntau yam kev ua zaub mov, ntau npaum li cas tau txais los noj nyob rau hnub ntawm cereal tiav. Cov zaub mov nrov rau sab zaub mov kuj tseem tau piav qhia.
Glycemic Performance index ntawm cereals
Paub txog glycemic ntsuas, nws yooj yim los nrhiav lo lus teb rau lo lus nug - dab tsi ntawm porridge tuaj yeem nrog mob ntshav qab zib hom 2. Rau cov ntshav qab zib hom 2, cov khoom lag luam uas muaj qhov ntsuas txog li 49 units tau raug tso cai. Los ntawm lawv cov zaub mov noj txhua hnub ntawm tus neeg mob yog tsim. Cov zaub mov thiab dej haus uas GI nyob ntawm 50 txog 69 units yuav muaj nyob rau ntawm cov zaub mov ob zaug ib asthiv, ib feem tau txog 150 grams. Txawm li cas los xij, nrog kev tshem tawm tus kab mob, nws yog qhov zoo dua rau qhov tsis kam noj zaub mov nrog tus nqi nruab nrab.
Cov khoom lag luam nrog kev ntsuas ntawm 70 units thiab sab saud yog txwv tsis pub, lawv tuaj yeem ua rau hyperglycemia thiab lwm yam kev cuam tshuam ntawm lub luag haujlwm tseem ceeb ntawm lub cev. Nws yuav tsum tau yug los hauv lub siab tias los ntawm cov txheej txheem ua noj thiab qhov sib xyaw kom zoo ntawm cov zaub mov, GI nce ntxiv me ntsis. Tab sis cov cai no siv rau cov txiv hmab txiv ntoo thiab zaub.
Ntshav qab zib Hom 2 thiab cereal yog lub ntsiab lus sib xws. Kev noj zaub mov tsis zoo rau tus neeg mob tuaj yeem ua kom tsis muaj lawv. Cereals yog ib qhov chaw ntawm lub zog, cov vitamins thiab minerals.
Lub glycemic Performance index ntawm feem ntau cov zaub mov yog tsawg, yog li lawv tuaj yeem tau noj tsis tas ntshai. Txawm li cas los xij, koj yuav tsum paub "yam uas tsis muaj kev nyab xeeb" cereals hauv hom 2 mob ntshav qab zib.
High Performance index rau cov zaub mov qab no:
- mov dawb - 70 units;
- mamalyga (pob kws porridge) - 70 units;
- millet - 65 units;
- semolina - 85 ntu;
- muesli - 80 chav nyob.
Cov cereals tsis paub qab hau suav nrog cov ntshav qab zib hauv cov zaub mov. Tom qab tag nrho, lawv hloov cov piam thaj nyob rau hauv qhov kev qhia tsis zoo, txawm tias lawv cov nplua nuj vitamin muaj pes tsawg leeg.
Nplej nrog tus nqi qis:
- pearl barley - 22 chav nyob;
- nplej thiab barley porridge - 50 units;
- xim av (xim av), xim dub thiab basmati mov - 50 units;
- buckwheat - 50 units;
- oatmeal - 55 units.
Cov zaub mov ua noj muaj pub rau noj nrog ntshav qab zib tsis muaj kev ntshai.
Mov
Feem ntau, cov neeg mob xav tau cov txhuv xim av. Hauv kev saj, nws tsis txawv ntawm dawb, tab sis muaj GI tsawg thiab tsis muaj lub cev tsis zoo. Yog lawm, muaj ib qho txawv - qhov no yog txheej txheem ua zaub mov noj. Ua noj yuav siv los ntawm 45 txog 55 feeb. Qhov feem ntau nrog dej yog coj nyob rau hauv ib qho kev sib piv ntawm ib mus rau peb. Thaum kawg, nws yog qhov tsim nyog kom pov tseg lub porridge hauv colander thiab yaug hauv qab dej ntws.
Cov khoom muaj txiaj ntsig zoo ntawm cov khoom noj qab zib no rau cov ntshav qab zib tau qhia nyob rau hauv qhov tseeb tias nws muaj peev xwm ua kom cov txheej txheem qabzib los ntawm lub plab zom mov nkag mus rau hauv cov ntshav vim muaj cov co ntxhib. Tsis tas li ntawd, cov nplej muaj nplua nuj nyob hauv cov vitamins B, uas muaj txiaj ntsig zoo nyob rau hauv cov leeg xeeb ntxwv.
Tsis txhob hnov qab tias nplej yog contraindicated nyob rau hauv lub xub ntiag ntawm cem quav thiab hemorrhoids, zoo li nrog rau ib tug neeg intolerance.
Brown nplej muaj cov tshuaj nram qab no:
- B vitamins;
- Vitamin E
- vitamin PP;
- poov tshuaj
- silicon;
- kev noj haus fiber ntau;
- carbohydrates;
- heev plab zom mov protein.
Txog ntau yam kev noj zaub mov, muaj ntshav qab zib koj tuaj yeem noj cov nplej basmati. Nws yog qhov txawv los ntawm nws cov exquisite saj thiab yam ntxwv aroma. Npaj pom tias dawb rau cov txhuv dawb. Nws mus zoo nrog cov nqaij thiab ntses cov tais diav.
Kev noj cov mov tseem ceeb muaj cov khoom hauv qab ntawm lub cev:
- tshem tawm cov co toxins thiab co toxins;
- zoo rau dysbiosis thiab chim lub plab zom mov;
- nthuav cov phab ntsa ntawm cov hlab ntshav;
- tshem tawm cov roj (cholesterol) phem.
Tus neeg pabcuam zoo tshaj plaws hauv kev ua haujlwm ntawm lub plab zom mov thiab ntxuav lub cev ntawm co toxins yog qus (dub) mov. Ua ntej ua noj, nws yuav tsum tau muab hmo nyob rau hauv dej thiab tom qab ntawd rhaub rau tsawg kawg ib nrab ib teev.
Los ntawm cov tsiaj qus, koj tuaj yeem npaj tshuaj kho kom zoo rau co toxins. Rau qhov no, 80 grams ntawm hmoov nplej yog tsau rau hauv 500 millilitres ntawm dej rau tsib hnub.
Tom qab npau dej rau hauv cov dej, tsis muaj ntsev, thiab muab rau noj rau pluas tshais ua zaub mov txawv. Cov chav kawm yuav tsum yog tsawg kawg ib lub lim tiam.
Pob Tsuas Yaj
Porridge yog qhov zoo ntawm tsis tsuas lub zog, tab sis muaj coob tus muaj txiaj ntsig vitamins thiab minerals. Buckwheat nyob rau hauv cov ntaub ntawv no yog tus thawj coj. Nyob rau hauv tsis muaj cov vitamins, minerals, phospholipids, organic acids thiab fiber.
Cov khaub noom lev no tuaj yeem muag tau hauv cov hmoov nplej thiab cov zom ua kom tawg (tawg), ob qho tib si raug tso cai, tab sis cov noob taum suav tias yog qhov muaj txiaj ntsig zoo dua. Prodel pom zoo kom ua zaub mov noj nrog teeb meem nrog hnyuv plab hnyuv. Nws kuj yog feem ntau siv rau hauv kev npaj cov fritters lossis cov dej haus cawv ua haus rau menyuam yaus.
Proteins uas muaj nyob hauv buckwheat yog nqus tau zoo dua cov protein ntawm tsiaj keeb kwm. Thiab carbohydrates, ntawm qhov tsis tooj, so cia rau lub sijhawm ntev, kom ib tus neeg ntev ntev pom tau tias muaj txhij txhua.
Buckwheat tau txais txiaj ntsig zoo vim tias muaj cov tshuaj yeeb dej caw nram qab no:
- B vitamins;
- ascorbic acid;
- vitamin PP;
- poov tshuaj
- hlau
- cob;
- phospholipids;
- cov amino acids;
- Omega - 3;
- cov nqaijrog thiab carbohydrates.
Buckwheat yog txoj kev xav tias yog ntshav qab zib, nws tsis cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav. Croup tseem pom zoo rau cov kab mob zoo li no:
- cholecystitis;
- anemia
- mob ntsws vwm
- thawj;
- ib txwm muaj kev o ntawm cov tshaj plaws;
- malfunctions ntawm cov hlab plawv system;
- muaj zog txob txob txob.
Buckwheat porridge nrog cov ntshav qab zib hom 2 tsis yog tsuas yog ib qho khoom noj zoo rau sab hauv, tab sis kuj yog ib tus pabcuam hauv kev tua cov hemoglobin tsawg thiab cov roj (cholesterol) phem.
Perlovka
Perlovka muaj qis tshaj plaws glycemic Performance index, tsuas yog 22 units. Cov khoom noj muaj txiaj ntsig tshwj xeeb tshaj yog rau cov poj niam, vim muaj cov ntsiab lus ntawm lysine. Firstly, nws ua rau qeeb qeeb ntawm kev ua haujlwm ntawm daim tawv nqaij, thiab qhov thib ob, nws muaj lub zog tiv thaiv kab mob. Lub xub ntiag ntawm selenium rau ib tug mob ntshav qab zib yog qhov tseem ceeb vim muaj cov antioxidant zog, cov radicals hnyav yog tshem tawm ntawm lub cev.
Qhov porridge no muaj ntshav qab zib ntawm hom tsis-insulin yog qhov tseem ceeb hauv qhov nws pab hauv kev sib ntaus tawm tsam cov rog dhau. Nws cov ntsiab lus hauv calorie tsis siab tshwj xeeb, thiab ntxhib ntxoo kev noj haus fiber ntau ntxuav cov hnyuv los ntawm co toxins.
Koj tuaj yeem noj tau txog 250 gram ntawm cov khoom tiav hauv ib hnub. Nws raug nquahu kom tsis txhob caij lub garnish nrog butter, hloov nws nrog txiv ntseej lossis roj sunflower. Stewed nceb thiab lwm yam zaub yog cov zoo ntxiv rau barley.
Cov ntsiab lus ntawm cov vitamins thiab minerals:
- ntau ntawm cov vitamins B;
- Vitamin D
- vitamin K;
- provitamin A (retinol);
- phosphorus;
- gordetsin;
- chrome;
- fiber ntau.
Hordecin yog cov tshuaj tua kab mob hauv lub cev uas tua cov kab mob tseem ceeb. Fiber ntau muab qhov zoo nkaus ntawm satiety thiab muaj qhov cuam tshuam zoo rau kev ua haujlwm ntawm lub plab zom mov.
Barley porridge yuav noj nrog cov kab mob no:
- mob ntshav qab zib
- mob rwj, mob plab, mob ncauj plab;
- mob khaub thuas;
- kab mob siab;
- hemorrhoids.
Barley npaj rau 35 - 40 feeb, ntawm dej, hauv qhov sib piv ntawm ib mus rau ob. Nws yog qhov tsim nyog kom pov tseg nws cov colander ntawm qhov kawg thiab yaug hauv qab dej ntws. Ua noj kom zoo yog tus yuam sij rau sab qab noj mov.
Barley yeej ib txwm yog "poj huab tais" ntawm txhua yam uas, vim nws qhov tsawg GI thiab cov txiaj ntsig kev noj haus zoo.
Oatmeal
Oatmeal muaj ntshav qab zib mellitus ntawm ob hom (1 thiab 2) tuaj yeem ua rau noj tshais yog tias koj ntxiv cov txiv hmab txiv ntoo qhuav (txiv qhuav apricots, prunes) los yog txiv ntoo ntawm txhua yam. Vim tias muaj cov tshuaj fiber ntau, lawv muaj qhov zoo rau lub sijhawm ntev, uas txuag tus neeg ntawm cov khoom noj txom ncauj tsis raug thiab pab kom poob phaus sai dua.
Siav oat nplej mus zoo nrog txiv hmab txiv ntoo thiab berries - txiv pos nphuab, raspberries, blueberries thiab txiv apples. Ua cov zaub mov zoo li no zoo dua hauv daim ntawv sov rau noj tshais.
Muaj ntau cov khoom lag luam los ntawm oats - cereals, bran thiab cereal. Tus mob ntshav qab zib tau pom zoo kom haus cov qoob loo nkaus xwb, nws muaj cov ntsiab lus siab dua ntawm cov vitamins. Nco ntsoov tias cov zaub mov tuab dua, nws qis dua glycemic index.
Oatmeal yog tus pab tau zoo rau hauv kev sib ntaus cov tiv thaiv cov kab mob hauv qab no:
- tsis ua haujlwm ntawm txoj hnyuv;
- rog dhau
- cov kab mob endocrine;
- hemorrhoids;
- cem quav.
Oatmeal rau cov ntshav qab zib yog qhov tseem ceeb vim yog cov tshuaj hauv qab no:
- provitamin A (retinol);
- cov vitamins B 1, B 2, B 6;
- vitamin K;
- vitamin PP;
- fiber ntau;
- npib tsib xee
- phosphorus;
- chrome;
- iodine;
- calcium
Oatmeal yuav tsum muaj nyob rau ntawm daim ntawv qhia noj tsawg kawg peb zaug hauv ib lub lim tiam.
Cov zaub mov txawv
Ntau hom kua zaub mov loj tuaj yeem npaj los ntawm tes zaub mov pob kws. Hauv qab no peb yuav xav txog hom zaub mov nrov tshaj plaws thiab muaj txiaj ntsig. Nws yog tsim nyog xav tias sab lauj kaub tais diav rau cov neeg mob ntshav qab zib tau npaj los ntawm cov khoom lag luam nrog GI tsawg thiab cov ntsiab lus tsis muaj calorie.
Thawj daim ntawv qhia yog barley stewed nrog zaub. Nws yuav tsim nyog los kib ntau cov txiv lws suav, dos, qij thiab zucchini tshaj li qhov cua sov kom txog thaum siav, ntsev thiab kua txob. Boil groats nyias muaj nyias, hauv kev faib ua feem rau ib mus rau peb cov dej. Tom qab ntawd nteg rau hauv ib lub colander thiab yaug hauv qab dej.
Ncuav barley rau zaub, sib tov kom huv thiab simmer tshaj tsawg cua sov rau lwm peb mus rau plaub feeb. Txau cov zaub mov tiav nrog cov tshuaj ntsuab tws.
Txhuv nplej feem ntau tsis siav li noj sab, tab sis nyuaj li cas cov zaub mov ntxiv, ntxiv nqaij rau nws. Pilaf rau cov neeg uas muaj tus kab mob "qab zib" hauv chav ua noj qeeb yog npaj los ntawm cov khoom xyaw hauv qab no:
- nplej xim av - 250 grams;
- dej ntxuav - 550 millilit;
- ib tug niam mis;
- ob diav ntawm txiv roj roj;
- peb cloves ntawm qej;
- seasoning rau pilaf;
- ib qho nruab nrab cov zaub ntug hauv paus.
Ntxuav cov nplej xim av hauv qab dej ntws, muab tso rau hauv cov tuab ntawm lub qhov cub qeeb thiab ntxiv roj, sib tov. Tshem tawm cov rog thiab daim tawv nqaij ntxiv los ntawm cov nqaij qaib mis, txiav nws rau hauv plaub ntawm peb mus rau plaub centimeters, ua ke nrog mov.
Txiav cov carrots rau hauv cov loj loj, qhov loj tib yam li cov nqaij qaib. Sib tov tag nrho cov khoom xyaw, ntsev thiab kua txob, ntxiv seasoning, ncuav dej. Ua noj hauv pilaf rau ib teev.
Oatmeal nyob rau hauv dej nrog txiv hmab txiv ntoo yog ib qho qab thiab txaus noj tshais. Nws yog qhov zoo tshaj plaws rau kev qab zib ntawm zaub mov nrog lub ntsej muag ntuj. Piv txwv li, stevia hauv ntshav qab zib hom 2 yog cov txiaj ntsig qab zib tshaj plaws.
Ua ntej koj yuav tsum tau rhaub ib nrab ib khob ntawm oatmeal nyob rau hauv ib khob dej. Tom qab ntxiv ib qho me me ntawm butter. Thiab thaum lub porridge txias rau qhov ntsuas kub uas siv tau, ncuav hauv cov txiv hmab txiv ntoo thiab cov txiv.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, cov ncauj lus ntawm kev pub mis nyuj rau hom 2 ntshav qab zib txuas ntxiv.
