Txij li thaum muaj ntshav qab zib yog qhov tshwm sim muaj sia, niaj hnub no tsim cov zaub mov txawv rau ntau cov tais diav tsis muaj suab thaj. Xws li cov khoom noj rau cov ntshav qab zib tsis yog tsuas yog pab tau, vim nws normalizes qib ntawm cov piam thaj hauv cov ntshav, tab sis kuj txhim kho cov kev mob ntawm lub cev.
Yog tias tus kws kho mob tau kuaj pom tus kab mob, thawj qhov yuav tsum tau ua yog los tshuaj xyuas koj li kev noj zaub mov thiab hloov mus rau cov khoom noj tshwj xeeb kho. Ntshav qab zib noj yog pom zoo tshwj xeeb rau cov ntshav qab zib hom 2.
Qhov tseeb yog tias kev noj zaub mov pab kom rov qab mus rau cov hlwb ua rau lub cev tsis txaus siab rau cov tshuaj hormone insulin, yog li lub cev tau txais txoj hauv kev los hloov cov piam thaj rau lub zog dua.
Noj zaub mov zoo rau cov ntshav qab zib hom 2 yog qhov tsis lees paub txog cov khoom noj qab zib thiab qab zib, hloov cov piam thaj nrog txiv hmab txiv ntoo thiab zaub, thiab siv cov piam thaj hloov. Cov zaub mov uas kho cov ntshav qab zib tau npaj tshwj xeeb los ntawm kev muab rhaub los yog ci;
Qab zaub mov txawv
Thaum muaj hom mob ntshav qab zib hom 2, zoo li thawj hom kab mob, nws yog ib qho tseem ceeb los saib xyuas kev noj zaub mov noj; tsuas yog cov zaub mov noj qab nyob zoo, tsis muaj piam thaj thiab zaub mov ntau ntau uas yog khoom noj. Ntshav qab zib noj su tuaj yeem muaj kev noj qab haus huv thiab muaj txiaj ntsig qhwv kua zaub.
Txhawm rau npaj cov zaub mov koj yuav xav tau cov xim dawb thiab zaub paj hauv qhov ntau npaum li cas ntawm 250 g, ntsuab thiab dos, zaub txhwb qaib hauv paus, carrots hauv qhov nyiaj ntawm peb mus rau plaub daim. Tag nrho cov khoom xyaw rau zaub kua zaub yog txhoov zoo, muab tso rau hauv lub lauj kaub thiab hliv nrog dej. Cov zaub mov yog muab tso rau ntawm lub qhov cub, coj mus rau ib lub rhaub thiab siav rau 35 feeb. Txhawm rau ua kom saj qab txaus, npaj kua zaub tau thov rau ib teev, tom qab uas lawv pib noj hmo.
Qhov thib ob chav kawm tuaj yeem yog cov nqaij ntshiv lossis cov ntses muaj roj tsawg nrog ib sab zaub mov hauv daim ntawv ntawm cov porridge thiab zaub. Hauv qhov no, cov ntawv qhia rau kev txiav cov zaub mov noj hauv tsev zoo yog tshwj xeeb. Noj xws li ib pluas mov, cov ntshav qab zib normalizes ntshav qab zib thiab saturates lub cev ntev.
- Txhawm rau npaj cov nqaij qe nqaij, siv cov nqaij npuas sirloin nqaij uas muaj roj ntau npaum li 500 g thiab ib lub qe.
- Cov nqaij yog nqaij ntuag thiab muab pov rau hauv ib lub taub hau, qe dawb ntxiv rau nws. Yog tias xav tau, muab ntsev me ntsis thiab kua txob rau hauv cov nqaij los saj.
- Lub txiaj ntsig sib xyaw yog muab tov, muab tso rau hauv daim ntawv txiav ntawm daim ntawv ci ua ntej thiab siav.
- Cov zaub mov yog ci ntawm qhov kub ntawm 200 degrees kom txog thaum ua tiav ci. Npaj txiav yuav tsum tau ua kom zoo nrog rab riam los yog rab rawg.
Raws li koj paub, ib qho tais diav xws li pizza muaj glycemic siab siab, uas ncav mus txog 60 ntu. Hauv qhov no, thaum ua zaub mov noj, koj yuav tsum ua tib zoo xaiv cov khoom xyaw thiaj li noj pizza noj nrog ntshav qab zib hom 2. Hauv qhov no, qhov seem txhua hnub tuaj yeem tsis pub tshaj ob daim.
Noj hauv tsev pizza tsis yooj yim los npaj. Txhawm rau npaj nws, siv ob khob iav ntawm cov hmoov txhuv nplej, 300 ml mis los sis cov dej haus ib txwm, peb lub qe qaib, 0.5 diav dej qab zib thiab ntsev kom saj. Raws li kev txhaws rau lub lauj kaub tais diav, qhov sib ntxiv ntawm cov hnyuv ntxwm, ntsuab thiab dos, txiv lws suav tshiab, muaj roj cheese, muaj roj tsawg uas muaj mayonnaise yog tso cai.
- Tag nrho cov khoom xyaw muaj rau lub khob noom cookie yog sib xyaw, kneading lub khob noom cookie ntawm qhov xav tau ua kom zoo ib yam.
- Ib txheej me me ntawm khob noom cookie yog muab tso rau ntawm daim ntawv ua ntej-ua cov roj ci, ntawm cov txiv lws suav uas yog hlais, hnyuv ntxwm, dos tau pw.
- Cov tshij tau ua kom zoo zoo nrog grater thiab hliv rau saum cov zaub txhaws. Ib txheej txheej qis ntawm mayonnaise uas tsis muaj rog yog smeared nyob rau sab saum toj.
- Cov zaub mov tsim tau tso rau hauv qhov cub thiab ci ntawm qhov kub ntawm 180 degrees rau ib nrab ib teev.
Qhia ua noj ua haus zaub
Cov kua txob txob kuj yog noj zaub mov zoo rau cov ntshav qab zib. Lub glycemic Performance index ntawm liab kua txob yog 15, thiab ntsuab - 10 units, yog li nws yog qhov zoo dua los siv cov kev xaiv thib ob. Xim av thiab nplej qus muaj qis dua glycemic index (50 thiab 57 units), yog li nws yog qhov zoo dua los siv nws es tsis txhob siv cov txhuv dawb (60 units).
- Txhawm rau npaj cov khoom noj kom qab thiab txaus siab, koj yuav xav tau cov dej ntxhua khaub ncaws, rau liab liab lossis ntsuab lub kua txob, cov nqaij uas muaj roj tsawg hauv qhov nyiaj ntawm 350 g. Los ntxiv cov tsw qab, ntxiv cov qij, zaub, txiv lws suav lossis zaub kua zaub.
- Mov nplej tau siav li 10 feeb, lub sijhawm no kua txob ua tev ntawm sab hauv. Cov nplej siav yog muab sib xyaw nrog cov nqaij minced thiab sib xyaw nrog txhua cov kua txob.
- Cov ncauj lus kua txob tso rau hauv lub lauj kaub, nchuav nrog dej thiab muab hau rau li 50 feeb ntawm qhov kub tsawg.
Ib qho khoom noj tseem ceeb rau txhua hom ntshav qab zib yog zaub thiab txiv hmab txiv ntoo, lav. Rau lawv cov kev npaj, koj tuaj yeem siv cov zaub paj taub, carrots, zaub cob pob, tswb pob kws, dib, txiv lws suav. Tag nrho cov zaub no muaj qhov qis glycemic index ntawm 10 txog 20 units.
Tsis tas li ntawd, xws li cov zaub mov muaj txiaj ntsig zoo heev, nws muaj cov ntxhia, vitamins, ntau cov kab kawm. Vim lub cev muaj fiber ntau, kev zom zaub mov txhim kho, thaum zaub tsis muaj cov rog, qhov ntau ntawm carbohydrates hauv lawv kuj yog tsawg. Noj ua zaub mov ntxiv, zaub nyoos zaub pab txo cov zaub mov glycemic tag nrho, txo tus nqi ntawm kev zom thiab kev nqus ntawm cov piam thaj.
Zaub nyoos nrog ntxiv ntawm cov zaub paj yog cov txiaj ntsig zoo heev, vim tias lawv muaj cov vitamins thiab minerals ntau ntxiv. Nws yooj yim heev rau kev ua noj, dua li nws yog ib qho qab heev thiab noj zaub mov qab. Lub glycemic Performance index ntawm zaub paj yog 30 units.
- Cauliflower yog hau thiab muab faib ua tej daim me me.
- Ob lub qe yog tov nrog 150 g ntawm mis nyuj, 50 g ntawm finely grated tsawg-rog cheese ntxiv rau qhov sib tov.
- Cauliflower yog muab tso rau hauv lub lauj kaub, sib tov ntawm cov qe thiab mis nyuj yog nchuav mus rau nws, grated cheese yog sprinkled nyob rau sab saum toj.
- Lub peev xwm muab tso rau hauv qhov cub, tais yog ci ntawm qhov kub tsawg li 20 feeb.
Rau cov khoom noj txom ncauj me me los yog ua ib sab zaub rau nqaij, koj tuaj yeem siv cov zaub paj taub zaub paj nrog zaub ntsuab. Txhawm rau npaj cov zaub mov, koj yuav tsum tau 200 g ntawm zaub qhwv, ob lub teaspoons ntawm cov roj zaub, 150 g ntawm ntsuab taum pauv, ob lub txiv lws suav, ib lub kua ntsuab ntsuab, lub quarter ntawm Beijing cabbage, ib me nyuam kua txiv txiv qaub.
- Cauliflower yog siav thiab txiav mus rau hauv me me pieces, finely tws txiv lws suav thiab txiv apples yog ntxiv rau nws.
- Tag nrho cov khoom xyaw tau muab sib xyaw ua ke, lawv tau ntxiv rau Beijing cabbage, hlais thoob, thiab ntsuab taum pauv.
- Ua ntej pab cov zaub xam lav rau ntawm lub rooj, nws yog lub caij nrog txiv qaub kua txiv thiab xav kom txog li ib teev.
Rov Siv Yis Noj Mov
Ntawm cov ntshav qab zib mellitus yam 1 thiab yam 2, khoom noj yuav tsum tau ua kom raws caij nyoog kev saib xyuas, siv cov khoom lag luam uas siv tau. Kev hnav khaub ncaws pub rau cov ntshav qab zib yog creamy horseradish sauce.
Txhawm rau npaj cov creamy sauce, wasabi hmoov siv nyob rau hauv tus nqi ntawm ib tablespoon, tib tus nqi ntawm ntsuab tws ntsuab dos, ib nrab ib me nyuam diav ntawm hiav txwv ntsev, ib nrab ib tablespoon ntawm tsawg-rog qaub cream, ib qho me me horseradish hauv paus.
Ob rab diav dej ntxiv rau cov hmoov av wasabi thiab yeej qhov sib xyaw kom txog rau thaum cov homogeneous sib xyaw uas tsis muaj lumps. Lub hauv paus horseradish yog nplua grated thiab ntxiv rau hmoov sib tov, qaub cream yog nchuav rau qhov ntawd.
Ntxiv cov hauv paus dos rau hauv cov kua, ntxiv ntsev rau saj thiab sib tov.
Siv lub cub ua kom qeeb qeeb
Qhov kev xaiv zoo tshaj plaws rau kev ua zaub mov noj kom sov yog siv lub tshuab ua kom qeeb qeeb, vim tias cov khoom siv no tuaj yeem siv ntau hom ua noj, suav nrog ncu thiab ua noj.
Braised zaub qhwv nrog nqaij yog siav sai heev. Txhawm rau ua qhov no, siv ib rab rawg ntawm zaub qhwv, 600 g ntawm cov nqaij ntshiv, dos thiab carrots, ib tablespoon ntawm lws suav muab tshuaj txhuam, ob dia roj txiv roj.
Cabbage yog tws thiab hliv rau hauv lub peev xwm ntawm multicooker, yav dhau los greased nrog txiv roj roj. Tom ntej no, hom ci yog xaiv thiab cov zaub mov ua rau 30 feeb.
Tom qab ntawd, cov dos thiab cov nqaij raug txiav, cov carrots yog rubbed rau ntawm grater zoo. Tag nrho cov khoom xyaw yog ntxiv rau cov zaub qhwv, thiab hauv cov ci, cov zaub mov ua rau lwm 30 feeb. Ntsev thiab kua txob rau saj, lws suav muab tshuaj yog ntxiv rau cov zaub mov thiab qhov sib xyaw kom huv. Hauv hom stewing, zaub qhwv yog siav rau ib teev, tom qab uas lub tais npaj rau siv.
Tseem siv tseem ceeb yog zaub stew rau hom 2 mob ntshav qab zib. Lub glycemic Performance index ntawm cov zaub mov yog tus nqi tsawg.
Cov lus pom zoo rau kev noj zaub mov kom zoo
Txhawm rau kom suav qhov kev noj haus txhua hnub, koj yuav tsum siv lub rooj tshwj xeeb uas teev tag nrho cov khoom nrog kev ntsuas ntawm glycemic index. Koj yuav tsum xaiv cov khoom xyaw rau cov tais diav uas qhov glycemic index yog tsawg heev.
Cov zaub ntsuab muaj qhov qis glycemic index, thiab lawv kuj pab txo qis piam thaj ntawm lwm cov khoom uas tau noj ib txhij nrog zaub. Hauv qhov no, yog tias nws yuav tsum tau txo cov glycemic index, cov zaub mov tseem ceeb yog ib txwm ua ke nrog cov zaub mov muaj fiber ntau.
Cov kua nplaum hauv lub ntsej muag tuaj yeem tsis yog nyob ntawm cov khoom lag luam tshwj xeeb xwb, tab sis kuj tseem nyob ntawm txoj kev ua noj. Yog li, thaum ua zaub mov noj cov zaub mov muaj cov hmoov txhuv nplej siab ntau - nplej zom, zaub mov, zaub mov, qos yaj ywm thiab ntau yam, glycemic Performance index nce ntau.
- Thoob plaws ib hnub, koj yuav tsum noj txhua txoj hauv kev uas glycemic Performance index poob los ntawm yav tsaus ntuj. Qhov no yog vim qhov tseeb tias thaum lub sijhawm pw lub cev tsis siv lub zog, yog li cov piam thaj hauv qab zib ua rau cov nyiaj qab zib hauv cov khaubncaws sab nraud povtseg.
- Protein cov tais diav yog siv los txo cov ntshav qab zib kom tsawg. Nyob rau hauv lem, nyob rau hauv kev txiav txim rau cov protein kom zoo dua nqus, koj yuav tsum tau ntxiv haus cov khoom noj carbohydrate. Qhov zoo sib xws nuance yuav tsum tau txiav txim siab thaum kos duab kom noj zaub mov.
- Hauv cov zaub mov txov, glycemic Performance index muaj ntau dua. Qhov no tuaj yeem piav qhia los ntawm qhov tseeb tias kev zom zaub mov txhim kho kev zom zaub mov thiab cov kua nplaum tau sai dua. Txawm li cas los xij, qhov no tsis txhais tau tias koj tsis tas yuav zom khoom noj. Ua ntej tshaj, nws yog ib qho tseem ceeb uas yuav tsum xav txog tias, piv txwv li, cov nqaij minced yuav muaj nyiaj ntau dua li cov nqaij dog dig.
- Koj tseem tuaj yeem txo qis glycemic index ntawm cov tais diav los ntawm kev ntxiv me me ntawm cov roj zaub. Mustard roj tshwj xeeb tshaj yog pab rau cov ntshav qab zib hom 2. Raws li koj paub, cov roj pab ua kom txoj kev zom zaub mov kom qeeb thiab paug qhov nqus ntawm cov piam thaj hauv cov hnyuv.
Yuav kom nce qhov kev ua tau zoo ntawm kev kho kab mob ntshav qab zib rau cov ntshav qab zib, koj yuav tsum tau noj ntau zaus, tab sis hauv feem me me. Nws yog qhov zoo dua rau noj tsib mus rau rau zaug nyob rau ib hnub txhua peb mus rau plaub teev. Noj hmo kawg yuav tsum tsis pub dhau ob xuaj moos ua ntej yuav mus pw.
Tsis tas li, cov kws kho mob ntshav qab zib yuav tsum tsis kam ua ntau li qhov ua tau zoo li cov tais diav uas muaj roj thiab muaj zog, khoom noj pastry thiab puff pastry, cov nqaij rog, nqaij hnyuv ntxwm, nqaij siav, nqaij ntses, qab zib, qab ntsev, cheese qab zib, zaub qaub thiab zaub ntsev, mov, nplej zom , semolina, qab ntsev, ntsim thiab fatty sauce. Xws li koj tsis tuaj yeem noj jam, khoom qab zib, mis nyuj khov, txiv tsawb, figs, txiv quav ntswv nyoos, hnub tim, yuav cov kua txiv, kua txiv.
Cov zaub mov zoo li cas rau ntshav qab zib yuav qhia rau Elena Malysheva thiab cov kws tshaj lij los ntawm cov yeeb yaj kiab hauv tsab xov xwm no.
