Kev noj haus ntawm cov mob ntshav qab zib yog tsim los ntawm cov zaub mov uas muaj glycemic index tsawg (GI). Lawv cov kev xaiv yog qhov dav heev, thiab nws yog qhov yuam kev kom ntseeg tau tias cov zaub mov ntawm tus neeg mob ntshav qab zib muaj tsawg. Ntawm qhov tsis sib xws, los ntawm daim ntawv teev muaj cai ntawm cov zaub mov "muaj kev nyab xeeb", koj tuaj yeem ua ntau yam tais diav - los ntawm cov zaub mov tsis yooj yim rau cov khoom qab zib.
Ntawm hom ntshav qab zib hom 2, tus neeg mob cov zaub mov noj yuav tsum muaj txiv hmab txiv ntoo, zaub, zaub mov thiab zaub mov tsiaj txhua hnub (nqaij, ntses, qe, khoom noj siv mis). Cov zaub mov ua kom muaj feem, hauv feem me, 5-6 zaug ib hnub.
Rau noj su thiab ua ntej noj hmo muaj nqaij lossis ntses tais diav. Nyob rau tib lub sijhawm, koj tuaj yeem tsis tsuas yog rhaub thiab tsuav nqaij, tab sis kuj ua rau cutlets, meatballs, qos pancakes thiab meatballs. Cov lus piav qhia yuav muab rau hauv qab no - dab tsi yog glycemic index ntawm cov khoom, "nyab xeeb" cov khoom xyaw rau cutlets raug xaiv, thiab ntau cov zaub mov txawv tau muab.
Glycemic Khoom Muag Khoom Index rau Cutlets
Lub glycemic Performance index ntawm cov khoom lag luam yog cov taw qhia digital ntawm cov nyhuv ntawm ib qho zaub mov tom qab nws siv rau ntawm cov ntshav hauv cov ntshav qabzib. Qhov qis dua GI, qhov khoom zoo dua qub rau tus neeg mob.
Tshwj cov khoom lag luam muaj, xws li carrots. Hauv nws daim foos, nws pom zoo rau kev siv txhua hnub. Vim tias qhov ntsuas tau yog sib npaug rau 35 PIECES, tab sis hauv kev siav nws yog nyob rau hauv kev txwv nruj tshaj plaws thiab muaj qhov ntsuas ntawm 85 PIECES.
Muaj cov khoom noj uas tsis muaj GI txhua, qhov tseem ceeb ntawm qhov no yog rog. Tab sis qhov no tsis txhais tau tias nws yuav nyob hauv cov zaub mov uas muaj ntshav qab zib. Nyob rau hauv txoj kev txwv nws tso ib qho loj ntawm cov roj (cholesterol) thiab calories.
GI tau muab faib ua peb pawg:
- txog 50 PIECES - cov khoom lag luam nyab xeeb rau kev noj zaub mov noj txhua hnub;
- 50 - 70 PHOO - khoom noj muaj peev xwm qee zaum muaj nyob hauv tus neeg mob zaub mov;
- los ntawm 70 units thiab sab saud - xws li zaub mov nyob hauv qab qhov txwv nruj tshaj plaws.
Cov kua txiv hmab txiv ntoo, txawm hais tias lawv tau ua los ntawm cov txiv hmab txiv ntoo nrog GI tsawg, txwv tsis pub cov ntshav qab zib, vim lawv tuaj yeem nce ntshav qab zib kom txog 3-4 mmol / L hauv lub sijhawm luv.
Cov khoom noj cutlet "Nyab Xeeb"
Cutlets rau hom 2 ntshav qab zib yuav tsum tau npaj tsuas yog los ntawm minced nqaij ua nyob rau hauv tsev. Txhua qhov no yog qhov yuav tsum tau txhawm rau txhawm rau cov khoom noj tsis muaj roj, uas yog, tsis txhob ntxiv tawv nqaij thiab roj rau nws, xws li hauv khw muag khoom.
Yog hais tias yuav tsum tau npaj cov nqaij pob ua nqaij los ntawm cov nqaij me, ces cov nqaij nplej (xim av) yuav tsum siv cov mov dawb. Qhov no yog ib txoj cai tseem ceeb, vim tias GI ntawm cov txhuv nplej dawb pauv nyob hauv thaj chaw siab, tab sis GI ntawm cov txhuv xim av yog 50 - 55 PIECES. Muaj tseeb, nws tau npaj rau me ntsis ntau dua li 45 - 50 feeb, tab sis hauv kev saj nws tsis qis dua rau cov txhuv dawb.
Cutlets tuaj yeem muab rhaub lossis simmer tshaj li tsawg tshav kub hauv ib saucepan. Cov no yog cov kev xaiv zoo tshaj plaws rau kev kho cua sov, khaws cia ntau dua ntawm cov as-ham thiab tsis nce GI ntawm cov nqaij cov nqaij.
Hauv kev npaj cov nqaij qaib thiab nqaij qaib nqaij, zoo li cov nqaij thiab cov ntses raug tso cai, txhua tus muaj GI tsawg:
- nqaij qaib ua si;
- nqaij nyuj;
- qaib ntxhw;
- luav nqaij;
- nqaij nyuj thiab nqaij qaib cawv;
- pike
- perch;
- pollock;
- hake.
Cov tawv nqaij thiab cov rog yuav tsum muab tshem tawm ntawm cov nqaij, tsuas yog cov roj ntsha muaj roj tsawg yuav tsum xaiv.
Raws li cov khoom xyaw ntxiv, koj tuaj yeem xaiv cov hauv qab no:
- qe (tsis pub ntau tshaj ib hnub ib zaug);
- noob dos loj;
- qij
- rye cij (ob peb nplov);
- rye hmoov nplej;
- buckwheat (rau Greek);
- mis nyuj thiab qab zib nrog cov roj nyeem 10% (rau cov ntses ncuav);
- zaub ntsuab - zaub txhwb qaib, dill, zaub qhwv, oregano;
- cov nplej xim av
Cutlets rau cov ntshav qab zib ua los ntawm cov khoom xyaw saum toj no yuav dhau los ua tus thib ob ntawm txoj kev kawm thib ob, yog tias ntxiv nrog lub garnish.
Nqaij cutlets thiab nqaij ntses
Thawj daim ntawv qhia yuav yog classic - steamed nqaij qaib meatballs. Koj yuav tsum tau xeem dhau los ntawm nqaij grinder lossis tsuav nrog rab rab xyaw ua nqaij qaib thiab ib qho dos. Ntsev thiab kua txob cov nqaij minced kom saj. Tom qab tsav ib lub qe, ntxiv peb kab ntawm cov hmoov txhuv nplej.
Zam txiav tawm los ntawm qhov tshwm sim loj thiab nteg rau ntawm cov hniav nyiaj hniav kub ntawm ntau yam multicooker uas tsim los muab cub. Ua noj ua haus lub sij hawm 25-30 feeb, nyob ntawm qhov loj me ntawm cutlets.
Ua cov nqaij qaib cutlets zoo tshaj plaws nrog rau zaub ntsuab sab zaub, piv txwv li, stew eggplant, lws suav thiab dos. Lossis koj tuaj yeem xaiv pob buckwheat nrog zaub xam lav (lws suav, dib) ua zaub mov rau.
Daim ntawv qhia no ua nqaij me me rau cov ntshav qab zib tau npaj rau hauv qhov cub, yog li ntawd cov nqaij ntawm cov nqaij yuav muaj qab dua. Cov khoom xyaw hauv qab no yuav tsum:
- nqaij qaib fillet - 350 grams;
- cov nplej xim av - 200 grams (ib khob);
- dos - 1 pc .;
- ib lub qe;
- ob peb cloves ntawm qej;
- zaub roj - 1 tablespoon;
- kua txiv lws suav nrog pulp - 200 ml;
- parsley, dill - ob peb ceg;
- ntsev, kua txob rau hauv av dub - mus saj.
Fillet nrog dos los ntawm ib tug nqaij grinder, ntxiv qe, mov, ntsev thiab kua txob, sib tov kom huv si. Ua cov pob thiab qhov chaw rau ntawm daim ntawv ci dhau los nrog roj zaub.
Cov kua txiv lws suav xyaw nrog qej, dhau los ntawm xovxwm. Ntxiv 100 ml dej huv thiab ncuav cov nqaij qe. Ci hauv qhov cub preheated ntawm qhov kub ntawm 180 C, 35 - 40 feeb. Ua meatballs raws li nyias muaj nyias zaub mov, dai kom zoo nkauj nrog zaub ntsuab.
Tsis muaj tsawg lub tais ntawm cov neeg mob ntshav qab zib, Greek. Lawv tau npaj los ntawm minced nqaij thiab hau buckwheat, uas pom zoo hauv cov neeg mob noj haus. Buckwheat yog nplua nuj nyob hauv ntau cov vitamins thiab hlau. Buckwheat txhua hnub yog ib qho txiaj ntsig zoo tiv thaiv kev mob ntshav qab zib thiab cov ntshav qog tsawg.
Cov khoom hauv qab no xav tau rau cov neeg Greek:
- nqaij qaib fillet - 400 grams;
- buckwheat - 150 grams;
- ib lub qe;
- peb cloves ntawm qej;
- ntsev, kua txob rau hauv av dub - mus saj.
Boil buckwheat rau hauv qab ntsev kom txog thaum kev sib tw thiab txias. Dhau lub fillet los ntawm nqaij grinder lossis tsuav nrog rab. Ntxiv cov minced qe, buckwheat thiab qej, dhau los ntawm cov xovxwm. Ntsev thiab kua txob rau saj.
Daim ntawv txiav thiab kib ntawm ob sab dhau ntawm qhov kub sov hauv qab lub hau, nrog rau qhov sib ntxiv ntawm cov roj zaub ntxiv; dej tuaj yeem ntxiv yog tsim nyog. Rau noj su lossis noj hmo, koj tuaj yeem noj ob lub cutlets, ntxiv rau lawv nrog ib sab zaub mov.
Ntses khoom qab zib
Cov ntses khoom qab zib yog tsim los ntawm cov ntses ntawm cov rog uas muaj roj tsawg. Nws yuav tsum tau muab ntxuav ntawm qhov hauv sab hauv thiab cov pob txha. Yog tias koj ntxiv mis los sis tshuaj qab zib rau cov ntses minced, tom qab ntawd cov cutlets yuav tig tawm ntawm cov saj ntau dua.
Raws li cov khoom xyaw ntxiv rau cov neeg mob ntshav qab zib, koj tuaj yeem siv cov hmoov txhuv rye lossis ob peb hlais ntawm cov qhob cij rye. Daim ntawv qhia ua ntses ntses ua ke nrog suav semolina, tab sis rau cov neeg mob ntshav qab zib tau raug txwv vim nws qhov GI ntau.
Cov ntses ncuav qab zib rau cov ntshav qab zib yuav tsum muaj nyob hauv cov khoom noj txhua lub lim tiam, ob peb zaug. Cov patties zoo li no tuaj yeem muab ci nrog qab zib hauv qhov cub, ua noj thiab ci hauv qhov cub.
Cov khoom xyaw hauv qab no xav tau peb qho:
- ib lub cev ntawm pollock - 250 - 300 grams;
- ob lub hlais cov qhob cij rye - 35 - 40 grams;
- ib lub qe;
- ob peb cloves ntawm qej;
- mis nyuj nrog cov ntsiab lus rog ntawm 2.5% - 70 ml;
- ntsev, kua txob rau hauv av dub - mus saj.
Ntxuav cov ntses ntawm sab hauv thiab cais los ntawm cov pob txha, zom hauv ib rab. Xauj cov qhob cij rye hauv dej sov li 3 - 5 feeb, nyem tawm cov dej thiab zom nws rau hauv rab los yog nqaij grinder. Ntxiv qe, qej, dhau los ntawm cov xovxwm, mis. Ntsev thiab kua txob rau saj.
Daim ntawv txiav cutlets los ntawm minced ntses thiab Fry tshaj sim kub ntawm ob sab nyob rau hauv ib lub hau, nrog ntxiv ntawm zaub roj.
Koj tuaj yeem siv daim ntawv qhia no rau kev ua noj cutlets hauv qhov cub. Ua li no, muab cov patties tso rau hauv ib lub tin nrog cov hauv siab siab, muaj roj nrog zaub roj.
Ncuav tag nrho cov cream nrog 10% roj (kwv yees li 150 ml), ci ntawm qhov kub ntawm 180 C, rau 25 feeb.
Sab zaub mov rau cutlets
Sab lauj kaub tais diav rau cutlets tuaj yeem yog ob qho cereals thiab zaub. Yuav pib nrog, koj yuav tsum xav txog cov cereals, uas ntawm lawv thiab hauv qhov ntau npaum li cas pub rau mob ntshav qab zib ntawm thawj thiab hom thib ob, thiab yuav ua li cas ua noj lawv kom raug.
Mob ntshav qab zib porridge yog siav hauv dej, yam tsis ntxiv butter. Txawm hais tias roj muaj qhov nruab nrab GI (51 PIECES), tab sis nws cov calorie ntsiab lus yog qhov siab heev. Qhov no tso txoj kev txwv rau cov zaub mov uas mob ntshav qab zib no.
Rau ntau tus neeg mob, daim ntawv qhia ua porridge yuav tsum muaj roj, vim tias tsis muaj nws cov zaub mov yuav ua rau "qhuav". Ib qho kev xaiv rau butter yog cov roj ua kom zoo zoo, xws li txiv ntseej lossis linseed. Lawv muaj cov ntsiab lus tsis tshua muaj calorie.
Ntawm cov ntshav qab zib, cov zaub mov qab mov tuaj yeem noj tau:
- thoob ham;
- pearl barley;
- xim av mov;
- barley groats;
- millet;
- nplej zom los ntawm durum hmoov (tsis ntau tshaj ib zaug ib lim tiam).
Kev saib xyuas tshwj xeeb yuav tsum tau them rau buckwheat thiab barley. Cov zaub mov tawv nqaij no muaj ntau cov vitamins thiab cov zaub mov. Barley porridge muaj GI tsawg ntawm 22 PIECES, thiab buckwheat porridge muaj 50 PIECES.
Sophisticated zaub sab lauj kaub tais diav
Cov zaub ua noj yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm tus neeg mob, ob qho tshiab (zaub nyoos) thiab ua rau cov zaub mov dhau los. Lawv tuaj yeem ci hauv qhov cub, ua noj ntawm lub qhov cub thiab hauv cov qeeb qeeb.
Qhov xaiv ntawm zaub nrog qis GI yog qhov dav heev. Koj tuaj yeem muab lawv ua ke raws li tus kheej nyiam saj. Tsuas yog tsis nqa cov zaub kom sib xyaw nrog cov qos yaj ywm mos, vim tias lawv yuav "poob" cov muaj txiaj ntsig zoo, uas yuav ua rau lawv cov GI nce ntxiv.
Koj tuaj yeem ua kom txawv cov saj ntawm cov zaub tais uas paub zoo ua tsaug rau cov tshuaj ntsuab tshiab thiab qhuav - zaub txhwb qaib, dill, zaub qhwv, oregano. Sophisticated zaub ntug sab lauj kaub tuaj yeem muab nrog cov nqaij ua, nrog rau kev noj tshais lossis hmo.
Tsawg GI zaub, mus txog 50 PIECES:
- noob dos loj;
- qij
- lws suav;
- zaub qhwv - txhua hom;
- quav;
- Txiv lws suav
- kua txob - ntsuab, liab, qab zib;
- peas - tshiab thiab qhuav;
- lentils
- zucchini.
Hauv qab no yog cov zaub mov zoo rau cov neeg mob ntshav qab zib uas yuav tsis siv sijhawm ntau los npaj lawv.
Cov zaub ntsuab ratatouille tuaj yeem npaj tau ob qho tib si hauv kev ua zaub mov qeeb thiab hauv qhov cub. Nws yuav tsum:
- txaij - 1 pc .;
- qab zib kua txob - 2 pcs .;
- ob lub txiv lws suav nruab nrab;
- zaub roj - 1 tablespoon;
- kua txiv lws suav nrog pulp - 150 ml;
- ob peb cloves ntawm qej;
- parsley, dill - ob peb ceg;
- ntsev, kua txob rau hauv av dub - mus saj.
Txiav lub eggplant thiab txiv lws suav rau hauv ib ncig, tev lub kua txob los ntawm cov tub ntxhais thiab txiav mus rau hauv loj strips. Caw daim foos nrog cov plaub hau siab nrog roj thiab npaj cov zaub ua muaj lub voj voog, sib xyaw ua ke. Cov kua txiv lws suav sib xyaw nrog qej thiab tws tshuaj ntsuab, dhau los ntawm cov xovxwm, ncuav zaub.
Ua noj hauv lub qeeb qeeb rau hauv qhov cub ci, 45 feeb. Yog hais tias lub ratatouille yog ci hauv qhov cub, tom qab ntawd nws yuav tsum tau preheated rau qhov kub ntawm 180 ° C, thiab ua noj zaub rau 35 feeb.
Xws li cov zaub pob zaub yuav yog ib qho zoo tshaj plaws sab zaub mov rau meatballs.
Ntxiv rau kev xaiv cov khoom tsim nyog, ib qho yuav tsum tsis txhob hnov qab txog cov ntsiab cai ntawm khoom noj khoom haus hauv ntshav qab zib uas tseem pab tswj ntshav qab zib cov ntshav. Qhov tseem ceeb tuaj yeem txawv:
- Tsis txhob tshaib plab los sis hlais;
- haus tsawg kawg yog ob litre kua;
- tshem tawm cov rog thiab kib ntawm cov khoom noj;
- kev niaj hnub siv dag zog kho;
- tsis haus dej haus cawv;
- tsis txhob haus luam yeeb;
- ua raws li cov lus pom zoo ntawm tus neeg endocrinologist.
Daim vis dis aus hauv tsab xov xwm no nthuav qhia daim ntawv qhia rau cov zaub txiav.