Yog tias cov teeb meem hauv cov zaub mov ua rau lub cev tsis ua haujlwm, exocrine pancreatic muaj nuj nqi ua tsis tiav, thiab kuaj ntshav qab zib. Thaum tus txiav tsis muaj peev xwm tsim cov tshuaj hormone insulin kom txaus, txhua lub hlwb thiab cov ntaub so ntswg lub cev raug mob. Kev qhaj tsis tiav ntawm cov tshuaj insulin ua rau tuag, yog li thawj cov tsos mob ntawm tus mob tsis tuaj yeem tsis quav ntsej.
Muaj hom 1 thiab ntshav qab zib 2 mob ntshav qab zib, qhov ua rau cov kab mob no sib txawv me ntsis, tab sis nws yuav luag hais tsis meej tias yog vim li cas cov teeb meem kev noj qab haus huv tau pib. Txawm li cas los xij, txawm tias muaj caj ces los ntawm tus kabmob, tus neeg mob tuaj yeem coj lub neej zoo, tswj lub cev, vim qhov no nws yog ib qho tsim nyog ua raws li cov cai ntawm kev noj zaub mov zoo.
Cov khoom lag luam yuav tsum txiav txim siab txo qhov muaj feem ntawm kev hloov pauv sai ntawm cov qib glycemia, nws yog qhov tsim nyog los xaiv cov khoom noj cog. Piv txwv li, pob kws tuaj yeem pom muaj nyob rau hauv kev noj haus, nws ua rau muaj ntau yam ntawv qhia zaub mov, saturates lub cev nrog tshuaj muaj nqis. Nws tuaj yeem ua kom siav, suav nrog cov zaub nyoos, thiab koj kuj tuaj yeem siv cov pob kws hmoov nplej.
Pob kws thiab Mob ntshav qab zib
Nrog rau cov kab mob ntawm cov ntshav qab zib hom 2, nws yog ib qho tseem ceeb heev uas yuav tsum tau nruj me ntsis koob tshuaj carbohydrates, tus nqi ntawm cov khoom noj protein, ntsev thiab kua. Ib qho ntxiv, txhawm rau ntsuas lub cev qhov hnyav, nws yog qhov yuav tsum tau soj ntsuam cov rog ntawm cov rog, kom suav cov khob cij.
Tus mob ntshav qab zib yuav tsum nco ntsoov tias yam zaub mov twg thiaj raug tso cai rau nws noj thiab yam twg txwv tsis pub ua. Yog tias koj ua raws nraim li cov cai ntawm kev noj haus tau pom zoo los ntawm tus kws kho mob mus koom, tus neeg mob yuav txhim kho lub neej kom zoo thiab txo qis kev pheej hmoo ntawm kev muaj mob ntshav qab zib.
Kuv puas tuaj yeem noj cov pob kws rau cov ntshav qab zib? Yog lawm, cov khoom no pab txo cov ntshav qab zib. Cov nyhuv no tiav vim muaj cov ntsiab lus fiber ntau, uas txo qis cov carbohydrate load. Pob kws muaj amylose ntau, tshwj xeeb polysaccharide uas zom qis qis hauv lub cev. Vim li no, cov pob kws yog cov khoom tseem ceeb hauv kev noj haus ntawm cov neeg mob uas muaj ntshav qab zib hom 2.
Pob kws yog qhov zoo tagnrho rau kev tshem tawm cov teeb meem plab zom mov, lub plab hnyuv loj, vim tias cov kev tsis ncaj ncees zoo li no feem ntau tshwm sim hauv cov neeg mob ntshav qab zib nrog rog dhau. Pob kws muaj ntau yam muaj txiaj ntsig zoo, cov khoom lag luam:
- cov roj (cholesterol) qis;
- liquefies kua tsib;
- txhim kho lub raum kev ua haujlwm;
- muab cov nqi tsim nyog ntawm cov folic acid nyob rau hauv lub cev.
Lub cereal no yuav tsum tsis txhob siv rau cov neeg mob ntshav qab zib uas tau ntxiv ntshav ntau dhau, sib chwv ntshav, mob plab, thiab mob plab, vim tias nws muaj peev xwm ua rau tus mob hnyav dua.
Ua li cas noj pob kws
Cov zaub mov zoo tshaj plaws rau cov ntshav qab zib hom 2 yog pob kws hau. Nws raug nquahu kom xaiv cov pob ntseg ntawm cov mis-ciab degree ntawm lub sijhawm paub tab, nplej yuav yog cov hluas, kev sib tw thiab qab. Yog hais tias lub pob kws yog overripe, nws yog siav rau lub sijhawm ntev, poob nws qab, cov khoom noj muaj txiaj ntsig. Pob kws pub mis yog pub rau cov kws kho mob ntshav qab zib nyob rau hauv ib qho nyiaj tsawg - ob peb pob ntseg ntawm pob kws ib hnub. Txhawm rau txhim kho qhov qab ntawm viav vias, koj tuaj yeem ntsev me ntsis.
Ib qho khoom tsis zoo rau cov mob ntshav qab zib yog cov kaus poom pob kws, vim tias cov piam thaj hauv qab, cov khoom txuag, thiab lwm yam tshuaj ntxiv, tsis pub dhau 25% ntawm cov khoom tseem ceeb nyob hauv nws. Lub glycemic Performance index yog 55.
Txawm li cas los xij, cov neeg mob ntshav qab zib tseem tuaj yeem siv cov nplej pob kws rau hauv daim ntawv no yog tias lawv ntxiv rau zaub xam lav, kua zaub, thiab lwm yam tais diav rau hauv qhov me me. Yog tias koj tab tom npaj zaub xam lav nrog cov pob kws, nws yuav tsum yog lub caij nrog paj noob hlis uas tsis tau npaj los yog txiv roj. Xws li cov tais diav tseem yuav yog txoj hauv kev zoo los tiv thaiv kev kub siab, rog thiab atherosclerosis - nquag tus khub ntawm cov ntshav qab zib hom 2.
Pob kws rau cov ntshav qab zib tuaj yeem siv ua hom hmoov nplej, cov khoom no version tsis muaj qab hau, tsis muaj txhua yam tshuaj muaj txiaj ntsig nyob hauv nws. Nws muaj peev xwm ci nrog zib ntab tsis muaj suab thaj rau ntshav qab zib los ntawm cornmeal.
Pob kws hmoov nplej tau siv los npaj:
- cereals;
- pies;
- khoom noj ua haus;
- pias loj;
- pudings.
Hauv qee lub tebchaws, cornmeal yog qhov tseem ceeb hauv ntau lub tais ua noj. Hauv chav ua noj ntawm cov ntshav qab zib, xws li hmoov nplej yuav tsum tsim nyog, nws qhov glycemic index yog 70.
Txhawm rau qhov ib txwm muaj qib ntawm glycemia, koj tuaj yeem noj pob kws porridge, thiab tsawg kawg 3 zaug hauv ib lub lim tiam. Hauv kev ua zaub mov noj, nws raug tso cai ntxiv rau ib qho me me ntawm butter, hom txiv ntoo, khoom noj uas tau tso cai. Porridge yog siav dua li tsawg cua sov, languish hauv qhov cub.
Txhawm rau kom tau txais txiaj ntsig zoo, koj yuav tsum siv cov khoom noj tshiab tshiab xwb, ua kom huv, ua ntej ua noj nws yuav tsum tau ntxuav hauv qab dej ntws. Lub cereal tau muab tso rau hauv me ntsis salted lub rhaub dej, feem ntau sib xyaw thaum lub sijhawm ua noj.
Koj tsis tuaj yeem ntxiv cov cheese hauv tsev cov rog, mis nyuj rau hauv lub tais, nws yog qhov zoo tshaj yog tias nws yog cov ntshiab porridge. Kev pabcuam yuav tsum tsis pub tshaj 200 grams.
Zoo, cov ntshaus phem ntawm cov ntshav tau cuam tshuam los ntawm pob kws stigmas, lawv siv ob qho tib si rau kev kho kom zoo ntawm lub cev, thiab rau kev tshem tawm cov ntshav qab zib hom 2. Cov khoom lag luam pab:
- tshem tawm cov txheej txheem inflammatory;
- txhawm rau txhim kho kev ua haujlwm ntawm txiav, mob siab.
Nws yog qhov tsim nyog los npaj lub decoction ntawm stigmas, rau qhov no ib tug tablespoon ntawm cov ntaub ntawv raw yuav tsum tau muab hliv nrog ib khob ntawm dej npau, thiab tom qab ntawd khaws cia rau hauv dej da dej kom ntev li 10 feeb. Cov khoom tiav yog qhov xav tau ua ntej txias, noj 100 ml 2 zaug ib hnub ua ntej noj mov. Koj yuav tsum paub tias nws yog tshiab kua zaub uas tau kho cov yam ntxwv, yog li koj yuav tsum noj nws tsuas yog 1 lub sijhawm. Pob kws rau mob ntshav qab zib hom 2 tau haus rau txhua lub sijhawm ntawm lub hnub.
Cov ntaiv, aub, puab ci
Pob kws rau cov ntshav qab zib tuaj yeem siv los ua khoom qab zib, nws tuaj yeem ua cov pob kws tsis muaj piam thaj, tab sis koj tsis tuaj yeem hu cov khoom noj muaj khoom noj no. Cov pas nrig muaj ob peb qhov tseem ceeb, lawv muaj cov carbohydrates nrawm, uas yuav ncaj qha rau hauv cov piam thaj, nce qib ntawm glycemia.
Hauv kev ua noj ua haus ntawm cov khoom ua noj, yuav luag txhua cov vitamins yuav ploj, tsuas yog B2. Cov vitamins no muaj cov txiaj ntsig zoo rau kev mob ntawm daim tawv nqaij ntawm cov ntshav qab zib, thiab pab txo cov pob khaus, tawg thiab mob.
Cov khoom lag luam feem ntau yuav tsum raug hu ua hmoov cereal, vim tias lawv tau los ntawm kev ua kom ntev, muaj ob peb yam muaj txiaj ntsig hauv plaub ya ri. Txawm li cas los xij, xws li cov khoom lag luam no yuav tsis coj kev phom sij rau cov neeg mob ntshav qab zib. Qhov tsis zoo tsuas yog yuav muaj ntsev, suab thaj thiab tshuaj txuag.
Puas yog nws ua tau noj pob kws rau hauv daim ntawv ntawm flakes:
- tso cai nyob rau hauv tsis suav ncua;
- lawv muab rau noj ua tshais, ntxiv ob peb dia roj kub.
Tsawg tus neeg paub tias xylitol sweetener yog tsim los ntawm pob kws cobs nyob rau hauv kev mob. Cov khoom no txo cov qab los noj mov rau cov ntshav qab zib thiab ua rau qeeb qeeb ntawm kev ua zaub mov hauv lub plab, tiv thaiv kev dhau hwv. Tus ntsuas tsis tseem ceeb ntawm xylitol yog tib yam li ntawm sorbitol, fructose.
Pob kws mob ntshav qab zib yog suav tias yog ib yam khoom tsis tuaj yeem yog tias siav thiab siv kom raug.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, Elena Malysheva tham txog cov txiaj ntsig ntawm pob kws.
