Hauv cov ntshav qab zib mellitus ntawm ib yam twg, tus neeg mob cov zaub mov noj yuav tsum tau muab tso ua ke raws li ntau txoj cai, lub ntsiab ntawm yog glycemic index (GI) ntawm cov khoom. Nws yog qhov txhaum uas xav tias daim ntawv teev cov khoom noj tau zoo me me heev. Ntawm qhov tsis sib xws, los ntawm daim ntawv teev cov zaub, txiv hmab txiv ntoo, zaub mov thiab zaub mov tsiaj, nws yog qhov ua tau los npaj ntau yam tais diav.
Rau hom 2 mob ntshav qab zib, oatmeal ncuav qab zib raug pom zoo, uas muaj cov khoom noj ua si hnyav. Yog tias koj noj ob peb lub ncuav qab zib nrog lub khob ntawm cov khoom noj muaj mis (kefir, fermented baked milk, yogurt) rau pluas tshais, koj tau txais cov zaub mov muaj txiaj ntsig tag nrho.
Oatmeal ncuav qab zib rau cov ntshav qab zib yuav tsum tau npaj raws li daim ntawv qhia tshwj xeeb uas tshem tawm qhov muaj cov zaub mov uas muaj GI siab. Hauv qab no peb yuav muab cov lus txhais ntawm lub tswvyim glycemic index ntawm cov khoom lag luam, cov zaub mov txawv rau cov ncuav qab zib oatmeal, qhia tias muaj pes tsawg lub khob cij (XE), thiab seb nws puas tuaj yeem noj xws li kho nrog insulin-hom mob ntshav qab zib.
Glycemic qhov ntsuas ntawm cov khoom xyaw rau ncuav qab zib
Lub glycemic index ntawm cov khoom lag luam yog cov taw qhia digital ntawm cov nyhuv ntawm cov khoom lag luam tshwj xeeb rau nce cov ntshav cov piam thaj tom qab nws tau noj. Tus mob ntshav qab zib yuav tsum ua cov zaub mov ntawm cov zaub mov nrog GI txog 50 qhov.
Tseem muaj cov khoom lag luam uas GI yog xoom, tag nrho cov no yog vim qhov tsis muaj carbohydrates hauv lawv. Tab sis qhov tseeb no tsis txhais tau tias cov khoom noj zoo li no yuav nyob ntawm tus neeg mob lub rooj. Piv txwv, qhov qhia glycemic ntawm cov rog yog xoom, tab sis nws muaj cov ntsiab lus calorie siab thiab muaj cov roj cholesterol ntau.
Yog li ntxiv rau GI, thaum xaiv cov zaub mov, koj yuav tsum them sai sai rau cov ntsiab lus ntawm cov calorie ntawm cov zaub mov. Lub glycemic Performance index tau muab faib ua ntau pawg:
- txog 50 PIECES - cov khoom lag luam rau kev siv txhua hnub;
- 50 - 70 PIECES - qee zaum khoom noj muaj peev xwm ua tau rau hauv kev noj haus;
- los ntawm 70 units thiab sab saud - xws li zaub mov raug txwv tsis pub siv, vim nws yuav dhau los ua kev pheej hmoo rau hyperglycemia.
Ntxiv rau kev xaiv khoom noj muaj txiaj ntsig, tus neeg mob yuav tsum tau ua raws li cov cai ntawm nws npaj. Nrog ntshav qab zib, txhua yam zaub mov txawv yuav tsum npaj rau hauv cov kev hauv qab no nkaus xwb:
- rau ib nkawm niam txiv;
- rwj;
- hauv qhov cub;
- hauv microwave;
- ntawm cov hniav nyiaj hniav kub;
- nyob rau hauv lub tshuab ua kom qeeb qeeb, tshwj tsis yog rau hom "kib";
- simmer ntawm lub qhov cub nrog ntxiv ntawm ib qho me me ntawm cov roj zaub.
Ua raws li cov kev cai hais saum toj saud, koj tuaj yeem yooj yim ua cov zaub mov muaj ntshav qab zib koj tus kheej.
Cov Khoom Rau Cookies
Oatmeal tau nrov npe rau nws cov txiaj ntsig ntev ntev. Nws muaj ntau cov vitamins, minerals thiab fiber. Nrog kev siv cov khoom siv oatmeal li niaj zaus, kev ua haujlwm ntawm lub plab zom mov yog qhov qub, thiab kev pheej hmoo ntawm cov roj cholesterol tsim cov ntshav kuj tseem txo qis.
Oatmeal nws tus kheej muaj ntau qhov nyuaj-rau-zom cov carbohydrates, uas tsim nyog rau ntshav qab zib hom 2. Tias yog vim li cas tus neeg mob yuav tsum paub ntau npaum li cas koj tuaj yeem noj nyob rau oats hnub. Yog tias peb tham txog cov ncuav qab zib ua los ntawm oatmeal, ces kev noj txhua hnub yuav tsum tsis pub ntau tshaj 100 grams.
Oatmeal ncuav qab zib nrog cov txiv tsawb feem ntau npaj, tab sis cov zaub mov txawv li no tau txwv rau cov ntshav qab zib hom 2. Qhov tseeb yog txiv tsawb GI yog 65 qhov, uas tuaj yeem ua rau muaj ntshav qab zib ntau ntxiv.
Ntshav qab zib ncuav qab zib tuaj yeem npaj los ntawm cov khoom xyaw hauv qab no (rau txhua GIs nrog tus nqi qis):
- oat flakes;
- oat hmoov nplej;
- rye hmoov nplej;
- qe, tab sis tsis ntau tshaj ib qho, qhov seem yuav tsum tau hloov nrog cov protein xwb;
- ci hmoov;
- noob txiv;
- cinnamon
- kefir;
- mis nyuj.
Oatmeal rau cov ncuav qab zib tuaj yeem npaj hauv tsev. Txhawm rau ua qhov no, zom cov oatmeal rau cov hmoov hauv cov tshuab ci lossis kas fes.
Oatmeal ncuav qab zib tsis qis dua nyob rau hauv cov txiaj ntsig ntawm kev noj oatmeal. Cov ncuav qab zib zoo li no feem ntau siv los ua khoom noj khoom haus, npaj nws nrog protein. Tag nrho cov no yog vim muaj kev ceev nrawm ntawm lub cev los ntawm cov carbohydrates txoj muaj nyob hauv oatmeal.
Yog tias koj txiav txim siab yuav khaub noom dawb oatmeal ncuav qab zib rau cov ntshav qab zib hauv khw, koj yuav tsum paub ob peb yam. Firstly, ncuav mog qab zib "ntuj" oatmeal muaj lub neej ua haujlwm siab tshaj plaws tsis pub dhau 30 hnub. Qhov thib ob, koj yuav tsum them sai sai rau kev ncaj ncees ntawm lub pob, cov khoom lag luam zoo yuav tsum tsis muaj qhov tsis xws luag nyob rau hauv daim ntawv ntawm cov khaub noom tawg.
Ua ntej yuav khoom oat cov khoom qab zib noj qab zib, koj yuav tsum ua tib zoo paub koj tus kheej nrog nws muaj pes tsawg leeg.
Cov Ncuav Qab Zib Oatmeal
Muaj ntau yam zaub mov txawv ua ncuav qab zib rau oatmeal rau cov neeg mob ntshav qab zib. Lawv qhov tshwj xeeb tshaj tawm yog qhov tsis muaj cov khoom xyaw li cov hmoov nplej.
Ntawm cov ntshav qab zib, nws yog txwv tsis pub noj qab zib, yog li koj tuaj yeem muab cov khoom qab zib qab zib nrog cov qab zib, xws li fructose lossis stevia. Nws tseem raug tso cai siv zib ntab thiab. Nws yog qhov zoo dua los xaiv lub txiv qaub, acacia thiab txiv ntseej beekeeping khoom.
Txhawm rau muab lub siab tshwj xeeb saj, koj tuaj yeem ntxiv cov txiv ntoo rau lawv. Thiab nws tsis muaj teeb meem twg - walnuts, ntoo thuv, hazelnuts lossis almonds. Txhua tus ntawm lawv muaj GI tsawg, kwv yees 15 ntim.
Peb qho ntawm cov ncuav qab zib yuav xav tau:
- oatmeal - 100 grams;
- ntsev - nyob ntawm qhov taub riam;
- qe dawb - 3 pcs .;
- ci hmoov - 0.5 teaspoon;
- zaub roj - 1 tablespoon;
- dej txias - 3 diav;
- fructose - 0.5 teaspoon;
- cinnamon - xaiv tau.
Zuaj ib nrab oatmeal rau hmoov hauv ib rab thiab kas fes grinder. Yog tias tsis muaj qhov siab xav thab, tom qab ntawd koj tuaj yeem siv oatmeal. Sib tov oat hmoov nrog cereal, ci hmoov, ntsev thiab fructose.
Yeej qe qe dawb cais kom txog thaum lush ua npuas dej yog tsim, tom qab ntawd ntxiv dej thiab zaub roj. Ua ke txhua cov khoom xyaw, sib tov kom huv, ncuav cinnamon (yeem) thiab tawm rau 10 - 15 feeb kom o omemeal o.
Nws raug nquahu kom ci ncuav qab zib hauv cov ntawv ua kua silicone, vim nws lo nplaum ntau, lossis koj yuav tsum tau npog cov ntawv ib txwm nrog parchment greased nrog roj. Ua noj hauv qhov cub preheated ntawm 200 ° C rau 20 feeb.
Koj tuaj yeem noj cov ncuav qab zib oatmeal nrog cov hmoov nplej buckwheat. Rau xws li daim ntawv qhia koj yuav xav tau:
- oatmeal - 100 grams;
- buckwheat hmoov nplej - 130 grams;
- cov roj qab rog tsawg - 50 grams;
- fructose - 1 rab diav;
- dej ntxuav - 300 ml;
- cinnamon - xaiv tau.
Sib tov oatmeal, buckwheat hmoov nplej, cinnamon thiab fructose. Hauv lub thawv cais, muab cov roj qab rog hauv dej da dej. Tsuas yog tsis txhob coj nws mus rau lub cev muaj xwm zoo.
Rau hauv lub margarine, maj mam qhia cov oat sib tov thiab dej, zuaj kom txog thaum ib homogeneous loj. Lub khob noom cookie yuav tsum maj mam thiab tawv. Ua ntej tsim cov ncuav qab zib, ua kom ntub ntawm txhais tes hauv dej txias.
Kis cov ncuav qab zib rau ntawm daim ntawv ci nrog yav dhau los them nrog parchment. Ua noj hauv qhov cub preheated ntawm 200 ° C kom txog thaum daim ntawv ci ua xim av, ntev li 20 feeb.
Lub secrets ntawm ntshav qab zib ci
Txhua lub ncuav ci nrog cov ntshav qab zib yuav tsum npaj kom txhij yam tsis siv cov hmoov nplej nplej. Pastries nrov heev los ntawm rye hmoov rau cov ntshav qab zib uas tsis cuam tshuam rau qhov nce hauv cov ntshav qab zib. Qhov qis dua qib ntawm cov hmoov txhuv nplej, muaj txiaj ntsig zoo dua nws.
Los ntawm nws koj tuaj yeem ua khoom qab zib, qhob cij thiab ncuav qab zib. Feem ntau, ntau hom hmoov nplej tau siv rau hauv cov zaub mov txawv, feem ntau rye thiab oatmeal, tsawg dua feem ntau buckwheat. Lawv cov GI tsis ntau tshaj li daim duab ntawm 50 ntsuas.
Kev ci rau cov ntshav qab zib yuav tsum tau noj tsis ntau tshaj 100 grams, zoo dua thaum sawv ntxov. Qhov no yog vim tias cov roj carbohydrates tau zoo dua los ntawm lub cev thaum lub cev ua haujlwm, uas tshwm sim hauv thawj ib nrab ntawm lub hnub.
Kev siv cov qe hauv cov zaub mov txawv yuav tsum tau txwv, tsis pub ntau tshaj ib tus, tas yog pom zoo kom tsuas yog hloov los nrog cov protein. GI ntawm cov protein yog sib npaug nrog 0 PIECES, hauv yolk 50 PIECES. Cov nqaij qaib yog cov muaj roj.
Cov kev cai yooj yim rau kev npaj cov khoom qab zib ci:
- siv tsis pub ntau tshaj ib lub qe qaib;
- tso cai oat, rye thiab buckwheat hmoov nplej;
- kev noj cov hmoov nplej txhua hnub txog li 100 gram;
- butter tuaj yeem hloov nrog roj qab rog tsawg.
Nws yuav tsum raug sau tseg tias qab zib raug tso cai hloov zib ntab nrog cov ntau yam xws li: buckwheat, acacia, txiv ntseej, txiv qaub. Txhua GI yog khwv tau los ntawm 50 units.
Qee cov pastries tau dai kom zoo nkauj nrog jelly, uas, yog tias npaj tau zoo, yog qhov zoo rau ntawm lub rooj noj mov uas muaj ntshav qab zib. Nws tau npaj yam tsis ntxiv qab zib. Raws li tus neeg sawv cev gelling, agar-agar lossis instant gelatin, uas feem ntau muaj protein, tuaj yeem siv.
Cov vis dis aus hauv tsab xov xwm no nthuav qhia cov zaub mov txawv rau ncuav qab zib oatmeal rau cov neeg mob ntshav qab zib.
