Cov neeg mob ntshav qab zib yuav tsum tau soj ntsuam lawv cov zaub mov kom noj nyob txhua hnub, kom tsis txhob ua rau cov ntshav qab zib ntau ntxiv. Hauv ob hom ntshav qab zib, qhov no yog qhov kev pabcuam tseem ceeb uas tiv thaiv kev hloov ntawm tus kabmob mus rau ib hom insulin-tiv thaiv.
Qhov kev xaiv ntawm cov khoom hauv kev npaj ntawm cov ntawv qhia zaub mov yuav tsum tau xaiv raws li cov ntawv nyeem glycemic (GI) thiab cov ntsiab lus tsis muaj calorie. Tseeb, ntshav qab zib yog feem ntau nrog kev rog. Daim ntawv teev cov khoom noj tau tso cai yog ntau heev, uas tso cai rau koj los ua ntau yam tais diav.
Hauv qab no peb yuav xav txog pizza cov zaub mov txawv uas muaj kev nyab xeeb rau kev mob "qab zib". Lub ntsiab lus ntawm GI tau muab thiab, ntawm nws cov hauv paus, cov khoom siv rau kev ua noj yog xaiv.
GI Pizza Khoom
GI yog qhov ntsuas pom ntawm tus nqi ntawm cov piam thaj nkag mus rau cov ntshav tom qab noj ib qho khoom tshwj xeeb. Qhov qis dua qhov ntsuas, zoo dua rau cov kabmob ntshav qab zib. Kev noj zaubmov tseem ceeb yog tsim los ntawm cov zaubmov uas tsis muaj GI - txog li 50 units. Cov zaub mov muaj 50 - 70 ntu yog tso cai ntau zaug hauv ib as thiv.
High GI (los ntawm 70 PIECES) tuaj yeem ua rau hyperglycemia thiab thab cov chav kawm ntawm tus kabmob. Ntxiv rau qhov ntsuas qis, ib qho yuav tsum tsis txhob hnov qab txog cov lus qhia hauv calorie ntawm cov zaub mov. Cov zaub mov zoo li no tsis yog ua rau kev rog rog xwb, tabsis tseem ua rau cov plahaum rog plaques.
Ntau cov kua ntsw muaj qhov ntsuas qis, tab sis nyob hauv calories ntau. Lawv muaj nyob rau hauv pizza yuav tsum tsawg heev. Nws yog qhov zoo dua rau kev ua noj lub khob noom cookie los ntawm sib xyaw cov hmoov txhuv nplej nrog cov pob kws txhawm rau txo cov qhob cij hauv phaj.
Txhaws cov dej qab zib pizza, koj tuaj yeem siv cov zaub no:
- Txiv lws suav
- tswb kua txob;
- noob dos loj;
- txiv ntseej;
- tau cov txiv ntseej
- zucchini;
- nceb ntawm txhua yam;
- pickled cucumbers.
Hauv qab no yog tso cai los ntawm nqaij thiab nqaij ntses:
- nqaij qaib ua si;
- qaib ntxhw;
- cov nplaig;
- dej hiav txwv dej cawv;
- cw.
Cov nqaij yuav tsum xaiv cov roj tsawg ntawm ntau yam, tshem cov roj seem thiab tawv. Lawv tsis muaj cov txiaj ntsig zoo, tsuas yog cov cholesterol zoo xwb.
Lub khob noom cookie yuav tsum npaj los ntawm kev muab cov hmoov nplej xyaw nrog cov hmoov nplej, uas muaj qhov ntsuas qis. Hauv cov nplej nplej hmoov nplej, GI yog 85 PIECES, hauv lwm yam ntau yam no qhia tau tsawg dua:
- buckwheat hmoov nplej - 50 PIECES;
- rye hmoov nplej - 45 units;
- chickpea hmoov nplej - 35 units.
Tsis txhob ntshai los txhim kho lub saj ntawm pizza nrog tshuaj ntsuab, nws muaj tsawg GI - zaub txhwb qaib, dill, oregano, basil.
Italian pizza
Italian pizza rau cov ntshav qab zib ntawm hom 2 daim ntawv qhia suav nrog kev siv tsis tsuas yog cov nplej, tab sis kuj flaxseed, zoo li pob kws, muaj ntau yam vitamins thiab minerals. Lub khob noom cookie tuaj yeem siv rau hauv qhov kev npaj ntawm txhua yam ntawm pizza, hloov qhov txhaws.
Rau qhov kev sim no koj yuav tsum tau sib tov txhua yam khoom xyaw: 150 grams hmoov nplej, 50 grams flaxseed thiab cornmeal. Tom qab ntxiv ib nrab ib me nyuam diav ntawm poov xab qhuav, txhoov ntsev thiab 120 ml dej sov.
Knead lub khob noom cookie, tso rau hauv ib lub tais uas muaj roj nrog roj zaub thiab muab tso rau hauv qhov chaw sov rau ob peb teev kom txog thaum nws ua ob npaug rau hauv ntim.
Thaum lub khob noom cookie ua tiav tuaj, zuaj nws ob peb zaug thiab yob nws hauv qab tais. Txog qhov kev sau puv koj yuav xav tau:
- Salsa sauce - 100 ml;
- basil - ib ceg;
- nqaij qaib hau - 150 grams;
- ib lub tswb txob;
- ob lub txiv lws suav;
- tsawg-rog tawv cheese - 100 grams.
Muab lub khob noom cookie tso rau hauv lub tais ci. Nws yuav tsum tau muab roj nrog roj roj thiab nphoo nrog hmoov nplej. Ci hauv qhov preheated rau 220 C qhov cub rau 5 feeb. Nws yog ib qho tsim nyog uas lub ncuav mog qab zib yog browned.
Tom qab ntawd grease lub khoom qab zib nrog sauce, muab txhaws: thawj nqaij qaib, txiv lws suav ib ncig, kua txob ib ncig, sprinkle nrog cheese, grated on nplua grater. Ci rau 6 txog 8 feeb kom txog thaum cov cheese yaj.
Txau cov zaub ntses txig ntawm hauv cov pizza tiav.
Pizza tacos
Rau cov khoom qab zib, cov ntawv qhia saum toj no yog siv, lossis cov ncuav ua ncuav ua ntej yog xaiv tom khw. Nqaij qaib cia raug hloov nrog nqaij qaib cov txwv rau cov ntshav qab zib, uas tseem muaj GI tsawg.
Zaub xam lav nplooj thiab lws suav txiv lws suav yog siv los dai cov khoom ci no. Tab sis koj tuaj yeem ua yam tsis muaj lawv - nws tsuas yog qhov teeb meem ntawm tus kheej nyiam nyiam saj.
Nws yog qhov zoo dua los siv pizza ua thawj zaug noj tshais, kom cov nplej uas tau txais los ntawm cov nplej ncuav nplej tuaj yeem yooj yim dua. Tag nrho cov no yog vim qhov kev tawm dag zog, uas tshwm sim hauv thawj ib nrab ntawm lub hnub.
Cov khoom xyaw hauv qab no xav tau los ua tacos pizza:
- ib lub khw ncuav mog qab zib rau pizza
- 200 grams ntawm cov nqaij siav (nqaij qaib lossis qaib cov txwv);
- 50 ml Salsa ntses;
- ib khob ntawm grated Cheddar cheese;
- pickled champignons - 100 grams;
- 0.5 khob zaub xas lav;
- 0.5 khob hlais Cherry txiv lws suav.
Hauv qhov cub preheated rau 220 C, muab ib lub ncuav. Daim ntawv yuav tsum tau them nrog parchment, los yog greased nrog roj zaub thiab sprinkled nrog hmoov. Ci rau txog tsib feeb, kom txog thaum Golden xim av.
Txiav cov nqaij ua tej daim me me thiab sib tov nrog cov kua ntses. Muab tso rau ntawm lub ncuav qab zib siav, txiav cov nceb raws sab saum toj thiab nphoo nrog grated cheese. Xa cov zaub mov yav tom ntej rov qab mus rau qhov cub. Ua noj rau txog 4 feeb, kom txog thaum lub cheese yaj.
Txiav cov pizza ua ntu thiab garnish nrog zaub xas lav thiab txiv lws suav.
Cov lus pom zoo dav
Qee lub sijhawm noj pizza tuaj yeem muaj nyob hauv tus neeg mob lub cev thiab tsis txhob hnov qab txog cov cai ntawm khoom noj khoom haus hauv ntshav qab zib uas yog tsom tswj cov ntshav qab zib hauv cov ntshav.
Cov khoom noj yuav tsum muaj feem thiab me me, 5-6 zaug hauv ib hnub, dua li ntawm cov sijhawm ib txwm ua. Nws yog txwv tsis pub tshaib plab, raws li zoo li overeat. Nrog kev xav zoo li kev tshaib kev nqhis, ib qho khoom noj txom ncauj me me raug tso cai - zaub zom, lossis ib khob ntawm cov khoom noj mis.
Nws tseem yog ib qho tsim nyog yuav tsum tau ua nrog lub cev ua si, ua kom muaj kev sib txuas ntawm cov piam thaj. Cov kev ua si hauv qab no yog qhov haum:
- ua luam dej
- Taug kev
- dhia;
- Yoga
- kev caij tsheb kauj vab
- Nordic taug kev.
Noj tshuaj kho mob cuam tshuam nrog kev tawm dag zog kho lub cev yuav txo cov tsos mob ntshav qab zib thiab txo cov kab mob.
Cov vis dis aus hauv tsab xov xwm no qhia txog cov khoom noj pizza noj qab haus huv.
