Cov khoom qab zib qab zib tsis yog ua khoom noj qab yooj yim xwb. Cov kua nplaum nyob hauv lawv yog cov txiaj ntsig zoo thiab tsim nyog uas lub hlwb ntawm cov ntaub so ntswg ntawm tib neeg lub cev siv los tsim lub zog tseem ceeb. Yog li, cov khoom qab zib muab rau lub cev nrog lub zog tseem ceeb.
Lub caij no, nws tau paub tias khoom noj qab zib nrog cov ntshav qab zib yuav tsum tsis muaj qab zib. Kuv yuav noj khoom qab zib li cas rau cov ntshav qab zib? Niaj hnub no ntawm kev muag khoom koj tuaj yeem nrhiav cov khoom siv tshwj xeeb uas muaj ntshav qab zib tuaj yeem noj hauv qhov ntau me me.
Ntau lub tuam txhab hauv kev tsim cov khoom noj muaj txiaj ntsig zoo tsim cov khoom qab zib, uas hloov cov qab zib muaj cov fructose. Lub khw muag khoom yog muaj ntau yam khoom noj qab qab los ntawm cov khoom noj tsis qab hauv daim ntawv ntawm cov ncuav qab zib, khob cij thiab txawm tias chocolate tsis muaj qabzib.
Vim li cas hws khoom qab zib rau ntshav qab zib raug txwv
Nws tsis pub leejtwg paub tias rau cov neeg mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2 mob ntshav qab zib, kev noj tshuaj kho mob nruj me ntsis yuav tsum tsis suav cov khoom qab zib thiab txhua yam zaub mov uas muaj cov piam thaj ntau li ntau tau.
Thaum kuaj pom tias mob ntshav qab zib mellitus, lub cev muaj qhov tsis txaus ntawm cov tshuaj insulin, cov tshuaj no xav tau los thauj cov piam thaj hauv cov hlab ntshav mus rau cov hlwb ntawm ntau yam plab hnyuv siab raum. Txhawm rau kom cov carbohydrates yuav tsum tau nqus, cov ntshav qab zib tau txhaj tshuaj insulin txhua hnub, uas ua raws li lub cev ntuj tsim thiab txhawb kev tso cai ntawm cov piam thaj hauv cov hlab ntshav.
Ua ntej noj mov, tus neeg mob kwv yees cov nyiaj carbohydrates nyob hauv kev noj mov thiab ua kev txhaj tshuaj. Feem ntau, kev noj zaub mov tsis txawv ntawm cov zaub mov ntawm cov neeg noj qab haus huv, tab sis koj tsis tuaj yeem nqa nrog cov ntshav qab zib xws li cov khoom qab zib, kua mis, cov txiv qab zib, zib ntab, cov khoom qab zib, uas muaj cov zom zaub mov sai. Cov khoom no ua rau muaj mob rau cov neeg mob thiab tuaj yeem ua rau cov ntshav qab zib muaj peev xwm ntxiv.
- Nrog tus mob ntshav qab zib hom 2, qhov tshuaj hormones tsis txaus tsim nyob rau hauv lub cev, yog li cov ntshav qab zib yuav tsum tsis kam siv cov khoom noj carbohydrate kom nws tsis tas hloov mus rau kev kho mob nrog kev txhaj tshuaj insulin. Cov tais diav nrog cov zaub mov zom zaub mov sai sai kuj raug cais tawm ntawm kev noj haus.
- Ntawd yog, cov khoom qab zib rau cov ntshav qab zib yuav tsum tsawg-carb. Hloov ua qab zib, cov lus qab zib ua qab zib muaj xws li hloov cov piam thaj, uas maj mam tawg hauv cov hnyuv thiab tiv thaiv kom cov piam thaj ntau ntxiv hauv cov ntshav.
Cov khoom qab zib rau cov khoom qab zib
Ntawm hom 1 thiab ntshav qab zib hom 2, cov zaub mov qab zib noj feem ntau muaj cov hloov pauv qab zib. Rau cov ntshav qab zib, ob peb hom ntuj thiab khoom neeg tsim khoom qab zib muaj, uas zoo kawg hloov cov khoom qab zib ua kom huv thiab muab cov zaub mov qab qab.
Qhov tseem ceeb tshaj plaws ntuj hloov tshuaj ntsuab muaj xws li stevia thiab licorice, uas muab cov khoom qab zib thiab muaj cov calories tsawg kawg. Lub caij no, raws li txoj cai, cov khoom qab zib hauv qab ntuj yog qhov muaj qhov siab ntau tshaj li cov khoom cua, yog li kev noj tshuaj txhua hnub ntawm cov kua qab zib no yuav tsis pub tshaj 30 g.
Cov kws kho khoom qab zib muaj cov calories tsawg kawg nkaus, xws li cov khoom qab zib ntxig mus rau cov khoom qab zib, tab sis thaum noj ntau ntau yuav ua rau lub plab zom mov.
- Cov pa tshuaj ntsuab muaj qab zib stevioside, cov tshuaj no pab txhawb ntxiv rau cov tshuaj insulin hauv cov txiav ua ke. Tsis tas li, cov khoom qab zib txhim kho lub cev tiv thaiv kab mob, kho cov qhov txhab, tshem tawm cov kab mob pathogenic, tshem tawm cov tshuaj lom thiab pab cuam sai ntawm cov txheej txheem hauv lub cev.
- Licorice muaj 5 feem pua sucrose, 3 feem pua piam thaj thiab glycyrrhizin, uas muab cov khoom qab zib. Tsis tas li ntawd, ib qho khoom noj qab zib hloov pauv muaj pab ua rau pancreatic cell thiab insulin ntau lawm.
- Kuj tseem muaj ntau lwm yam hloov ua ntuj, tab sis lawv cov calories ntau thiab tsis yog ib txwm ua rau npaj zaub mov noj rau cov mob ntshav qab zib.
- Sorbitol E42 yog ib feem ntawm cov txiv ntoo ntawm cov ntoo tshauv roob (10 feem pua) thiab hawthorn (7 feem pua). Xws li cov kua qab zib pab tshem tawm cov kua tsib, ua kom muaj kab mob hauv cov hnyuv, thiab tsim cov vitamins B. Nws yog ib qho tseem ceeb kom pom kev noj zaub mov thiab noj tsis ntau tshaj 30 g ntawm ib qho hloov pauv ib hnub, txwv tsis pub ib qho dhau hwv ua rau kub siab thiab xoob qhov quav.
- Xylitol E967 suav nrog hauv pob kws thiab kua ntoo. Kev tsim tshuaj insulin tsis tas rau kev nqus ntawm cov khoom no. Cov khoom qab zib pab ua rau lub hlwb nqus cov pa oxygen, txo cov ketone lub cev. Kev nqhis dej ntawm bile los ntawm lub cev.
- Fructose tuaj yeem pom nyob hauv ntau cov txiv ntoo, txiv hmab txiv ntoo, thiab zib ntab. Qhov khoom no muaj qhov nqus dej qeeb hauv cov ntshav thiab cov ntsiab lus calorie siab.
- Cov khoom qab zib erythritol tseem hu ua suab thaj suab thaj, nws muaj cov ntsiab lus tsis tshua muaj calorie, tab sis nws nyuaj rau nrhiav ntawm kev muag khoom.
Cov khoom qab zib hloov pauv ua cov zaub mov ntxiv, lawv muaj cov lus qhia tsis tshua muaj calorie, tab sis muaj kev cuam tshuam lub cev tsis zoo. Qhov ua rau cov teeb meem tsis zoo muaj xws li saccharin E954, cyclamate E952, dulcin.
Suclarose, acesulfame K E950, aspartame E951 yog suav tias yog cov khoom qab zib tsis muaj mob. Tab sis aspartame yog contraindicated hauv cov neeg muaj lub plawv tsis ua haujlwm.
Aspartame tsis tau ntxiv rau cov tais diav uas tau hais txog kev kho cua sov ntev.
Yuav xaiv cov khoom zoo li cas rau ntshav qab zib
Thaum xaiv cov khoom noj rau ua noj ua haus, cov ntshav qab zib yuav tsum tau muab kev nyiam rau cov khoom xyaw nrog qhov tsis muaj glycemic index. Nws tsis tsim nyog muab cov khoom qab zib, tab sis koj yuav tsum muaj peev xwm xaiv txoj cai ntau npaum. Yam khoom noj qab zib twg yog pub rau cov neeg muaj ntshav qab zib?
Refined qab zib yog hloov nrog ntuj qab zib los yog qab zib hloov, rau qhov kev siv no fructose, xylitol, sorbitol, zib ntab. Dessert recipes rau hom 2 ntshav qab zib yuav tsum muaj xws li rye, buckwheat, oat, thiab coarse. Nws tseem raug tso cai kom siv cov khoom xyaw hauv cov roj qe, roj muaj roj tsawg kefir, roj zaub. Cov txiv ntoo rog ua rog tuaj yeem hloov nrog cov kua qab zib los ntawm cov txiv hmab txiv ntoo los yog cov txiv ntoo tshiab, cov roj txiv ntoo, cov kua mis yog roj tsawg.
Nrog kev kuaj mob ntshav qab zib, koj tuaj yeem siv dumplings thiab pancakes, tab sis qhov tsuas tshuaj yuav tsum yog ib lossis ob qho pancakes. Nyob rau tib lub sijhawm, lub khob noom cookie tau npaj raws li cov rog tsawg-rog kefir, dej thiab ntxhib rye hmoov. Pancake kib hauv lub lauj kaub nrog ntxiv ntawm roj zaub, thiab dumplings yog faus.
- Cov txiv hmab txiv ntoo tsis muaj qab zib, zaub lossis txiv ntseej yog siv los ua qab zib lossis qab qab. Qhov kev xaiv zoo tshaj plaws yuav ntxiv txiv hmab txiv ntoo qhuav, txiv hmab txiv ntoo los yog zaub, txiv qaub, mint lossis txiv qaub tshuaj, ib qho me me ntawm cov noob txiv roasted. Kev siv cov protein cream thiab gelatin yog qhov tsis tuaj yeem.
- Cov dej qab zib zoo tshaj plaws rau cov ntshav qab zib yog cov tshiab, compote, txiv qaub dej, lub tsev tshuaj yej rau cov ntshav qab zib nrog rau ntxiv cov qab zib.
Txawm hais tias nws cov khoom muaj txiaj ntsig zoo, cov khoom qab zib yuav tsum tau noj rau hauv qhov tsawg thiab tsis niaj hnub, yog li kev noj zaub mov muaj kev sib npaug.
Cov khoom qab zib zoo tshaj plaws rau cov ntshav qab zib: cov zaub mov txawv thiab txoj kev npaj
Txawm hais tias kev txwv ntawm cov piam thaj, muaj ntau yam zaub mov txawv rau cov khoom qab zib rau cov ntshav qab zib uas muaj duab. Cov ntsiab lus zoo ib yam tau ua nrog kev ntxiv ntawm cov txiv ntoo, txiv hmab txiv ntoo, zaub, tsev me cheese, yogurt tsis muaj roj ntau. Muaj ntshav qab zib hom 1, hloov pauv pem thaj yuav tsum tau ua.
Kev noj haus jelly tuaj yeem tsim los ntawm cov txiv ntoo txiv ntoo lossis txiv ntseej. Pom zoo siv rau mob ntshav qab zib. Cov txiv hmab txiv ntoo yog zuaj hauv ib rab, gelatin ntxiv rau lawv, thiab qhov sib xyaw ua ke tau npau taws rau ob teev.
Cov dej sib tov yog npaj rau hauv lub microwave, rhuab ntawm qhov kub ntawm 60-70 degrees txog thaum uas cov gelatin yaj tag. Thaum cov khoom xyaw ua kom txias, ib qho khoom noj qab zib ntxiv rau thiab cov dej sib tov yog nchuav rau hauv cov pwm.
Los ntawm lub txiaj ntsig jelly, koj tuaj yeem ua cov qab qab zib qes-qab zib. Txhawm rau ua qhov no, siv 0.5 l ntawm tsis yog lub qab zib, 0,5 l ntawm cov kua mis tsis muaj qab, yog ob diav ntawm gelatin. sweetener.
- Nkaws gel hliv rau hauv 100-150 ml ntawm cov dej haus thiab hais kom 30 feeb. Tom qab ntawd cov sib tov yog rhuab mus rau tsawg kub thiab txias.
- Cov txias gelatin yog tov nrog kua mis nyeem qaub, qab zib, qab zib hloov. Yog tias xav tau, ntxiv vanilla, cocoa thiab grated ceev rau qhov sib tov.
- Qhov sib tov sib xyaw yog nchuav rau hauv cov thawv me me thiab insisted nyob rau hauv tub yees rau ib teev.
Raws li cov khoom qab qab qab, koj tuaj yeem siv cov vitamin jelly los ntawm oatmeal. Txhawm rau npaj nws, koj yuav tsum tau 500 g ntawm txiv hmab txiv ntoo tsis muaj qab zib, tsib kab ntawm oatmeal. Txiv hmab txiv ntoo yog zuaj nrog rab thiab muab nchuav nrog ib liv dej haus. Oatmeal yog hliv rau hauv qhov sib tov thiab siav ntawm cov cua sov tsawg rau 30 feeb.
Tsis tas li, cov txiv hmab txiv ntoo punch zoo heev rau cov neeg mob ntshav qab zib, nws tau npaj los ntawm 0.5 l ntawm kua txiv-qaub kua txiv thiab tib cov dej hauv cov dej ntxhia. Txiv kab ntxwv, txiv cranberry los yog kua txiv kab ntxwv yog tov nrog dej ntxhia. Cov txiv qaub tshiab tau txiav mus rau hauv cov voj voog me me thiab ntxiv rau cov txiv hmab txiv ntoo sib tov, cov dej khov tau muab tso rau ntawd.
Txhawm rau npaj cov khoom noj qab zib tsev cheese cov khoom qab zib, siv cov nqaij nyuj uas muaj roj tsawg nyob rau hauv qhov nyiaj ntawm 500 g, peb mus rau plaub ntsiav tshuaj ntawm cov piam thaj hloov, 100 ml yogurt lossis roj qab zib tsawg, cov txiv ntoo tshiab thiab noob txiv.
- Tsev cheese yog muab sib xyaw nrog qhov hloov pauv hauv qab zib, qhov sib xyaw ua ke yog liquefied nrog cov qab zib uas muaj roj tsawg lossis yog yogurt. Yuav kom tau txais cov khaub ncaws sib txawv, ntom ntom, siv ib rab rab tshuaj sib tov rau txhua qhov sib xyaw.
- Los ntawm tib cov khoom lag luam koj tuaj yeem noj cov zaub mov tsis tshua muaj roj. Rau qhov no, kev sib xyaw curd yog tov nrog ob lub qe lossis ob lub qe qe hmoov thiab tsib dia oatmeal. Tag nrho cov khoom xyaw yog sib xyaw thiab ci hauv qhov cub.
Ib lub txiv ntoo zoo ua tau los ntawm cov txiv hmab txiv ntoo tsis muaj qab zib thiab oatmeal. Plums, txiv apples, pears hauv ib qhov nyiaj ntawm 500 g yog av thiab sib xyaw nrog 4-5 dia ntawm oatmeal. Lwm txoj kev, oatmeal tuaj yeem siv ua hmoov nplej, tab sis qhov no, qhov sib tov yuav tsum muab tso rau 30 feeb kom lub Cheebtsam o tuaj. Tom qab ntawd, cov khoom noj qab zib cov khoom qab zib yog ci hauv qhov cub.
Los ntawm cov txiv hmab txiv ntoo thiab cov txiv ntoo uas tsis qab zib, koj tuaj yeem ua cov khoom qab zib uas muaj qab zib uas tsis muaj qab zib. Txhawm rau ua qhov no, txiv apples ntsuab hauv ib qho nyiaj ntawm 500 g yog tawg rau hauv rab kom txog thaum muaj kev sib xyaw zoo li puree. Cinnamon, qab zib hloov, grated ceev thiab ib lub qe yog ntxiv rau cov txiaj ntsig loj. Qhov sib tov yog hliv rau hauv cov pwm thiab ci rau hauv qhov cub.
Tag nrho cov zaub mov noj no tso cai rau koj ntxiv cov lus sib txawv hauv lub neej ntawm cov ntshav qab zib, thiab nws kuj yog qhov chaw muaj cov vitamins thiab lwm yam muaj txiaj ntsig zoo. Hauv Is Taws Nem koj tuaj yeem nrhiav ntau yam zaub mov txawv nrog cov duab, nrog kev pab uas lawv npaj cov khoom noj muaj txiaj ntsig thiab muaj peev xwm tsawg rau cov neeg muaj mob ntshav qab zib.
Cov lus qhia ua qab qab thiab zoo noj qab zib rau cov ntshav qab zib tau muab hauv video hauv tsab xov xwm no.
