Ntawm cov ntshav qab zib hom 2, tus neeg yuav tsum ua raws li txoj cai kev noj zaub mov nruj thiab xaiv cov zaub mov raws li lawv cov glycemic index (GI). Cov nqi no ua rau cov nyhuv ntawm cov khoom lag luam tom qab nws siv rau ntshav qab zib. Qhov qis dua tus nqi, kev nyab xeeb dua cov zaub mov lossis dej haus rau tus neeg raug mob ntawm tus kab mob "qab zib".
Nws yog qhov tseem ceeb tsis tsuas yog xaiv cov khoom noj kom yog, tab sis kuj noj cov zaub mov muaj txiaj ntsig thiab. Qaub-mis cov khoom lag luam yog qhov tsis txaus ntseeg ntawm cov khoom noj txhua hnub. Cov zaub mov los ntawm pawg no yuav yog ib qho muaj txiaj ntsig thib ob ua noj hmo lossis noj khoom txom ncauj. Vim nws cov lus qhia hauv calorie tsawg thiab tsawg GI.
Ryazhenka nrog ntshav qab zib hom 2 yog cov khoom lag luam uas tsis tsuas yog ua tau, tab sis kuj yuav tsum muaj nyob hauv ntawv qhia zaub mov mob ntshav qab zib. Cov txiaj ntsig ntawm kev muab rhaub mis nyuj rau tus kabmob ntshav qab zib, nws qhov tso cai txhua hnub, thiab kev sib xyaw ua kom zoo tshaj ntawm kev muab cov mis fawm pauv nrog lwm cov khoom yuav piav qhia hauv qab no.
Glycemic Performance index ntawm ryazhenka
Hauv qhov muaj ntshav qab zib cov ntshav qab zib, ib tus neeg ua lub luag haujlwm xaiv cov zaub mov thiab dej qab zib nrog qhov ntsuas muaj txog 50 daim PIECES suav nrog. Xws li cov zaub mov yuav ua rau cov zaub mov tseem ceeb. Cov zaub mov nrog qhov ntsuas txog 69 ntu yog muab qhia rau hauv cov khoom noj tsuas yog qee lub sijhawm, tshwj tsis yog zam, tsis pub ntau tshaj ob peb zaug hauv ib lub lis piam.
Nws tseem yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv cov lus qhia hauv calorie ntawm cov khoom. Qee yam khoom noj, vim tias nws tsis muaj carbohydrates, muaj qhov taw qhia ntawm xoom units. Txawm li cas los xij, feem ntau cov zaub mov zoo li no nyob hauv cov calories thiab muaj cov roj (cholesterol) phem. Nws, nyob rau hauv lem, provokes tsim ntawm cov cholesterol plaques, thiab raws li ib tug tshwm sim - blockage ntawm cov hlab ntshav. Tus kab mob no ntxim rau cov neeg mob ntshav qab zib.
Yuav luag txhua cov khoom noj muaj mis uas siv tau rau hauv tus neeg mob txoj kev noj haus, thiab cov kua mis uas muaj suab npe yog tsis muaj qhov tshwj xeeb. Tsis tas li ntawd, ua tsaug rau txoj kev ntawm nws txoj kev npaj, nws muaj ntau yam muaj txiaj ntsig zoo vitamins thiab minerals.
Los ntawm cov khoom noj muaj mis, nyob ib puag ncig hom mob ntshav qab zib hom thib ob, cov hauv qab no raug tso cai:
- fermented ci mis nyuj;
- kefir;
- kua mis nyeem qaub;
- cov kua mis tsis qab zib;
- tsev cheese;
- biolact;
- nrov npe;
- acidophilus mis.
Cov kev cai niaj hnub pom zoo los ntawm endocrinologist rau kev haus dej qaub-mis lossis mis nyuj yuav tsum tsis pub ntau tshaj 200 millilitres.
Lub glycemic Performance index ntawm ryazhenka yog 30 units, calories ib 100 grams ntawm cov khoom yuav yog 57 kcal.
Cov txiaj ntsig ntawm fermented ci mis nyuj
Ryazhenka nkag mus rau hauv kev noj haus ntawm tib neeg hauv 17 xyoo pua. Lub sijhawm dhau los, nws cov npe tau poob me ntsis, vim muaj kev xaiv ntau ntawm cov khoom noj siv mis. Tab sis tsawg leej neeg paub tias cov mis nyuj uas sib tov yog tsim los ntawm cov mis nyuj uas ci los ntawm lub cev hauv qhov cub nrog qhov kub txog 95 C.
Vim tias cov dej ntws tawm ntawm cov kua txau, cov khoom noj siv mis no muaj ntau dua li cov vitamins thiab zaub mov muaj txiaj ntsig. Qhov no yog qhov tshwj xeeb tshaj yog rau cov neeg muaj kab mob "qab zib", vim tias lawv tsis tuaj yeem nqus cov khoom noj uas tau nkag mus hauv lub cev.
Ryazhenka yog lub ntuj antioxidant uas tawm tsam qhov muaj cov tshuaj lom hauv lub cev. Hauv cov tib neeg, nws feem ntau hu ua "tus pab cuam" hangover. "
Muaj Ryazhenka:
- calcium
- phosphorus;
- tshuaj nplaum
- hlau
- beta carotene;
- lactic acid;
- B vitamins;
- Vitamin C
- Vitamin E
- tshuaj vitamin PP.
Vim nws cov khoom muaj txiaj ntsig, fermented ci mis nyuj. Nrog nws siv tsis tu ncua, nws nce lub cev tiv thaiv kab mob rau cov kab mob thiab cov kab mob ntawm ntau yam etiologies, uas yog, ntxiv dag zog rau lub cev tiv thaiv kab mob.
Cov kws tshawb fawb tau pom tias cov khoom noj khoom haus fermented ci yog kev tiv thaiv kev txhim kho ntawm kev mob atherosclerosis, txha pob txha, nrog rau kev mob ntshav siab. Nrog kev tsis xis nyob hauv txoj hnyuv thiab lub plab zom mov, cov kws kho mob pom zoo kom haus ib khob ntawm cov khoom noj muaj mis no. Kev kho kom haum yog ua tiav vim muaj cov lactic acid.
Lwm cov txiaj ntsig ntxiv ntawm kev muab mis ua:
- haus txawm tias ib qho me me ntawm haus (100 millilitres), ib tus neeg tau tshem tawm kev tshaib plab rau ob peb teev;
- yog tias tom qab noj "lub cev hnyav" nyob hauv lub plab, tom qab ntawd koj tuaj yeem haus ib nrab khob haus mis thiab thaum lub sijhawm luv yuav los;
- nthuav cov plaub hau, rau tes thiab pob txha, thiab tseem txhim kho cov tawv nqaij mob.
Ryazhenka zoo kawg nkaus quenches nqhis dej, uas yog qhov tshwj xeeb tshaj yog nyob rau hnub kub. Tseeb, kev haus dej ntau dhau yuav ua rau qhov tsos mob o.
Yuav ua li cas siv cov fermented ci mis nyuj
Hnyuv ntxwm rau mis nyuj yuav siv tau ua pluas mov puv, piv txwv li ua khoom noj txom ncauj lossis noj hmo kawg, lossis ntxiv nws cov saj nrog rau ntau yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Cov zaub mov no yuav raug hu ua smoothie.
Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom txiav txim siab tias cov txiv hmab txiv ntoo tsawg koj tsuav, txo qis lawv GI. Ntawd yog, cov txiv hmab txiv ntoo puree Performance index yuav siab dua li ntawm cov txiv ntoo tshiab. Txawm hais tias qhov ntsuas no sib txawv me ntsis.
Qhov xwm txheej nrog kua txiv yog qhov sib txawv. Lawv raug txwv tsis pub rau cov neeg muaj ntshav qab zib hom twg. Tom qab tag nrho, tsuas yog 150 millilit ntawm cov kua txiv tuaj yeem ua rau nce siab hauv cov ntshav qab zib los ntawm 4-5 mmol / l.
Cov kua txiv muaj roj tuaj yeem muab xyaw nrog cov txiv hmab txiv ntoo, sib tsoo lawv dhau los ntawm sieve los yog ntuav hauv rab:
- ib cov kua;
- pear;
- Apricot
- txiv duaj;
- kua mis;
- plum;
- txhua hom ntawm cov txiv hmab txiv ntoo - txiv qaub, txiv qaub, txiv kab ntxwv, mandarin, txiv kab ntxwv qaub.
Ntawm cov txiv ntseej, koj tuaj yeem xaiv cov hauv qab no:
- gooseberry;
- Txiv Pos Nphuab
- qus txiv pos nphuab;
- Npauj npaim tuaj
- Cherry
- qab zib kua txiv;
- txiv pos nphuab;
- liab currant;
- currant dub.
Mus saj, cinnamon, qab zib hloov, ib me nyuam diav ntawm zib ntab los yog twigs ntawm melissa yog ntxiv rau smoothie. Yog hais tias cov mis nyuj uas tau muab npuav tau rau noj hmo kawg, tom qab ntawd yuav tsum tshwm sim tsawg kawg ob teev ua ntej yuav mus pw. Hauv qab no yog cov ntawv qhia niaj hnub qhia zaub mov nrog suav nrog ryazhenka hauv pluas noj.
Cov ntawv qhia zaub mov rau hnub:
- rau thawj pluas tshais, nws yog qhov zoo tshaj plaws rau kev pabcuam txiv hmab txiv ntoo kom cov piam thaj hauv cov ntshav nkag mus sai dua vim yog kev tawm dag zog. 150 grams ntawm txiv pos nphuab thiab 100 grams ntawm tsev cheese yuav yog qhov ua tau zoo tag nrho.
- qhov noj tshais thib ob muaj cov roj oatmeal nyob rau hauv dej, nrog ntxiv ntawm ib me nyuam diav me ntawm linden zib ntab thiab ib txhais tes ntawm walnuts.
- nws yog qhov tsim nyog yuav tau ua haujlwm rau ntau lub tais rau noj su, ib qho yog kua. Piv txwv li, cov zaub kua zaub nrog ib daim hlais ntawm nqaij qaib hau, ntses cutlet, buckwheat, zaub nyias thiab ib daim (20 grams) ntawm cov qhob cij rye, dej ntsuab.
- khoom noj txom ncauj yog ib qho khoom noj nruab nrab uas yuav tsum muaj cov calories tsawg. Piv txwv li, ib khob kasfes nrog qab zib li 15% roj, ib qho hlais rye cij thiab tofu cheese.
- rau thawj zaug noj hmo, koj tuaj yeem pamper tus neeg mob los ntawm kev npaj zaub qhwv schnitzel rau cov neeg mob ntshav qab zib raws li daim ntawv qhia tshwj xeeb, thiab pab nqaij qaib nqaij nrog rau ntxiv ntawm cov txhuv xim av, tshuaj yej dub.
- Qhov noj hmo kawg muaj 200 milliliters ntawm ryazhenka.
Qab zib tswj los ntawm khoom noj khoom haus
Kev xaiv cov khoom noj ntshav qab zib kom raug rau cov neeg mob uas tsis muaj yam tshuaj insulin-ntshav qab zib muaj peev xwm tswj cov ntshav qabzib tau thiab tiv thaiv kev nce siab hauv qhov ntsuas thiab qhov kev pheej hmoo ntawm cov teeb meem los ntawm tus kab mob "qab zib".
Ntxiv rau qhov tseeb tias koj yuav tsum ua zaub mov ntawm cov zaub mov thiab dej haus nrog lub ntsiab lus tsawg thiab muaj cov calories, tsis txhob hnov qab txog cov cai ntawm kev noj lawv tus kheej.
Nws tseem yog ib qho tseem ceeb kom tswj tau dej tshuav, haus tsawg kawg yog ob liv dej ntawm ib hnub.
Cov cai ntawm cov khoom noj khoom haus zoo rau qhov muaj cov kab mob "qab zib":
- noj hauv feem me me;
- tus naj npawb ntawm cov zaub mov noj txawv ntawm tsib mus rau rau zaus ib hnub;
- koj yuav tsum npaj koj cov zaub mov kom cov khoom noj txhua hnub, zaub, txiv hmab txiv ntoo, nqaij lossis ntses, cov khoom noj muaj kua mis-muaj nyob rau ntawm rooj;
- noj thaum tsis tu ncua;
- nws yog txwv tsis pub haus dej haus cawv, vim nws ua txhaum qee yam txheej txheem hauv cov zaub mov hauv lub siab, uas nkag mus rau kev txhim kho ntawm hypoglycemia;
- qab zib, ci, khoom qab zib, cov zaub mov hauv kaus poom, cov nqaij rog thiab ntses, hnyuv ntxwm, quav thiab cov zaub mov uas muaj GI ntau yog tsis suav nrog cov khoom noj;
- cov khoom noj yuav tsum muaj cov carb tsawg, thiab nrog rau cov rog tsawg;
- txog li ib nrab ntawm cov khoom noj txhua hnub yog zaub tshiab, stewed lossis hau.
Cov khoom noj raug xaiv los ua haujlwm yog tus yuam sij rau kev muaj yeej hauv kev sib ntaus cov tiv thaiv qab zib. Tab sis qhov no tsis yog tib txoj kev los cuam tshuam qhov txo cov piam thaj hauv cov ntshav. Tsis tas li endocrinologist thoob ntiaj teb pom zoo kom niaj hnub tawm dag zog rau kev kho tus mob ntshav qab zib hom 2.
Daim vis dis aus hauv tsab xov xwm no piav qhia txog cov txiaj ntsig ntawm ryazhenka.
