Hauv hom 1 thiab ntshav qab zib hom 2, tus neeg mob yuav tsum ua raws li cov khoom noj nruj, uas yog xaiv raws li glycemic index (GI) ntawm cov khoom. Ib qho ntxiv, tsis txhob saib tsis xyuas cov cai ntawm khoom noj khoom haus zoo.
Kev noj haus ntshav qab zib yuav tsum muaj txiv hmab txiv ntoo, zaub, khoom tsiaj, thiab zaub mov noj. Qhov kev xaiv ntawm tom kawg yuav tsum tau ua kom hnyav. Tseeb, ntau ntawm lawv muaj cov ntsiab lus siab ntawm chav ua mov ci, uas koj yuav tsum paub rau hom ntshav qab zib hom 1 txhawm rau txhawm rau txhawm rau txhawm rau kho cov tshuaj txhaj ntawm cov yeeb yam luv luv.
Cov nplej rau cov neeg mob ntshav qab zib yog qhov tseem ceeb hauv kev noj zaub mov txhua hnub. Hauv qab no peb yuav xav txog cov cereals xws li buckwheat - nws cov txiaj ntsig hauv ntshav qab zib, muaj pes tsawg lub khob cij thiab GI, ntau yam zaub mov txawv.
Buckwheat Glycemic Index
Lub tswv yim ntawm GI cov khoom lag luam yog qhov taw qhia ntawm tus ntawm ib yam khoom noj tom qab nws noj nyob rau theem ntawm cov piam thaj hauv cov ntshav. Qhov qis nws yog, qhov qhob cij tsawg dua (XE) pom nyob hauv cov zaub mov. Qhov ntsuas tom kawg yog qhov tseem ceeb rau cov ntshav qab zib ntawm thawj hom, txij li lub hauv paus ntawm tus neeg mob laij ib qho tshuaj ntxiv ntawm cov tshuaj insulin luv.
Lub glycemic Performance index ntawm buckwheat yog 50 units, uas muaj nws nyob rau hauv qeb ntawm cov zaub mov muaj kev nyab xeeb rau cov neeg mob ntshav qab zib. Buckwheat tuaj yeem tshwm sim nyob rau hauv kev noj haus ntawm cov ntshav qab zib txhua hnub, ua ib sab zaub mov, chav kawm tseem ceeb thiab hauv ncuav pastries. Lub ntsiab cai tseem ceeb yog cov porridge yog siav uas tsis muaj qab zib.
GI groats thiab lwm yam khoom lag luam raug muab faib ua peb pawg - qis, nruab nrab thiab qib siab. Thawj qeb yog qhov tseem ceeb ntawm zaub mov noj rau hom 2 thiab ntshav qab zib hom 1. Cov zaub mov nrog tus nqi nruab nrab tsuas yog qee zaum tuaj yeem nyob rau hauv cov zaub mov, tab sis tus nqi siab nyob rau hauv kev txwv nruj tshaj plaws. Qhov no yog vim qhov tseeb hais tias kev pheej hmoo ntawm kev loj hlob hyperglycemia nce.
GI qhov tseem ceeb tau muab faib ua:
- txog 50 PIECES - qis;
- 50 - 70 - nruab nrab;
- los ntawm 70 thiab siab dua - siab.
Tsawg GI Porridge:
- thoob ham;
- pearl barley;
- barley groats;
- xim av (xim av) mov.
Thaum xaiv cov nplais nplej rau cov khoom noj ntawm cov ntshav qab zib hom 2, cov kws kho mob pom zoo kom buckwheat, vim hais tias ntxiv rau "kev nyab xeeb" GI, nws muaj ntau cov vitamins thiab cov zaub mov.
Cov txiaj ntsig ntawm buckwheat
Qhov txiaj ntsig ntawm buckwheat tsis tuaj yeem kwv yees. Tag nrho cov no yog vim muaj cov ntsiab lus ntawm ntau cov vitamins thiab minerals hauv nws. Buckwheat porridge yuav siv thawj txoj hauj lwm tus nqi ntawm cov ntsiab lus ntawm hlau, hauv kev sib piv nrog lwm cov lis. Ua tsaug rau kev siv cov niaj hnub xws li zaub txhuv rau cov khoom noj, tus neeg txo qis kev pheej hmoo ntawm ntshav tsis txaus thiab hemoglobin tsawg.
Tsis tas li ntawd, tsuas yog buckwheat muaj flavonoids (vitamin P), uas ua rau muaj kev ywj pheej ntawm cov phab ntsa ntawm cov hlab ntsha thiab tiv thaiv kom tsis txhob los ntshav. Vitamin C yog nqus tau los ntawm lub cev tsuas yog nyob ntawm qhov muaj cov flavonoids.
Cov poov tshuaj txo qis cov ntshav siab, vim nws lub luag haujlwm tseem ceeb yog kev sib txuas ntawm cov protein thiab glycogen, kev ib txwm muaj dej nyob hauv hlwb. Cov tshuaj calcium muaj zog ntxiv cov rau tes, pob txha thiab hniav. Magnesium, sib cuam tshuam nrog insulin, nce nws txoj kev zais cia thiab rhiab ntawm cov hlwb.
Feem ntau, buckwheat muaj cov vitamins uas muaj txiaj ntsig zoo thiab cov zaub mov muaj:
- Vitamin A
- B vitamins;
- Vitamin E
- khoom noj khoom haus flavonoids;
- poov tshuaj
- calcium
- tshuaj nplaum
- hlau.
Buckwheat porridge nyob rau hauv kev noj zaub mov txhua hnub ntawm hom 1 thiab ntshav qab zib hom 2 yuav muab lub cev nrog txhua yam vitamins thiab minerals tsim nyog.
Cov zaub mov txawv
Ntawm cov ntshav qab zib, txhua cov txhuv, nrog rau buckwheat, nws zoo dua rau kev ua noj hauv dej, tsis tas yuav ntxiv butter. Yog tias nws tau txiav txim siab ua khaub noom porridge hauv mis nyuj, nws yog qhov zoo dua rau kev ua raws li cov khoom noj ib tus rau ib, uas yog, sib tov mis nyuj thiab dej hauv qhov sib npaug.
Koj tuaj yeem ua cov sab nrauv tsis yooj yim los ntawm buckwheat, piv txwv li, tso nws tawm nrog nceb, zaub, nqaij lossis nqaij (daim siab, nqaij nplaig).
Buckwheat yog siv tsis yog los ua sab zaub mov, tab sis kuj tseem tsim cov tais diav ua hmoov. Los ntawm cov hmoov nplej buckwheat, ci yog qhov ntau thiab txawv hauv saj. Pancakes kuj tau tsim los ntawm nws.
Los ntawm buckwheat koj tuaj yeem ua noj xws li tais diav:
- hau cov porridge hauv dej lossis mis nyuj;
- buckwheat nrog nceb;
- buckwheat nrog zaub;
- ntau yam buckwheat ci.
Daim ntawv qhia buckwheat pancake yooj yim heev hauv nws txoj kev npaj. Cov khoom xyaw hauv qab no yuav tsum:
- ib lub qe;
- friable tsev cheese - 100 grams;
- ci hmoov - 0.5 teaspoon;
- stevia - 2 sachets;
- dej npau npau - 300 ml;
- zaub roj - 1.5 tablespoons;
- ntsev - nyob ntawm qhov taub riam;
- buckwheat hmoov nplej - 200 grams.
Ua ntej koj yuav tsum tau sau rau Stevia lub pob ntawv ntim nrog dej npau npau thiab hais kom 15 - 20 feeb, tso dej txias thiab siv rau kev ua noj. Cais sib tov stevia, tsev cheese thiab qe. Sift cov hmoov nplej los ntawm ib sab cib thiab sib tov nrog ntsev thiab ci hmoov, ncuav cov khoom sib tov, ntxiv roj zaub. Fry yam tsis ntxiv roj, nyiam dua nyob hauv Teflon-txheej yias.
Koj tuaj yeem noj buckwheat pancakes nrog Berry txhaws. Qhov thib ob daim ntawv qhia yog qhov zoo ib yam rau thawj zaug, tsuas yog nyob rau theem kawg ntawm kneading lub khob noom cookie koj xav tau ntxiv cov txiv ntoo. Ntawm ntshav qab zib, cov hauv qab no raug tso cai:
- currants dub thiab liab;
- blueberries.
Tsis muaj tsawg dua pastries rau hom 2 ntshav qab zib yog cov ncuav qab zib buckwheat. Nws tuaj yeem siv rau pluas tshais, lossis ntxiv rau noj su. Tsuas yog coj mus rau hauv tus account ntau npaum li cas XE muaj nyob hauv cov ncuav qab zib. Cov ncuav ci no muaj ib feem ntawm 100 grams nkaus xwb 0.5 XE.
Nws yuav tsum:
- sweetener - mus saj;
- buckwheat hmoov nplej - 250 grams;
- qe - 1 pc .;
- cov roj qab rog tsawg - 150 grams;
- cinnamon mus saj;
- ntsev rau ntawm qhov taub ntawm rab riam.
Sib tov cov roj qab rog zoo nrog qe, ntsev thiab qab zib, sib tov txhua yam. Ntxiv hmoov nyob rau hauv qhov chaw, knead ib tug nyuaj mov paj. Yob tawm lub khob noom cookie thiab tsim khaub noom. Ci hauv qhov cub preheated ntawm 180 ° C rau 25 feeb.
Kev ci no yog tsim nyog rau cov ntshav qab zib ntawm ib hom thiab yuav tsis cuam tshuam rau cov ntshav qab zib.
Nyuaj xyaw cov tais diav
Buckwheat tais diav, uas cov zaub lossis nqaij ntxiv, tuaj yeem muab rau noj ua tshais lossis noj hmo.
Feem ntau, cov nqaij siav yog muab xyaw nrog cov lauj kaub tiav thiab stewed hauv saucepan ntawm dej, nrog ntxiv rau me me ntawm cov roj zaub.
Cov nceb uas muaj GI tsawg kawg, mus txog 50 chav nyob, mus zoo nrog hau buckwheat. Rau ntshav qab zib, nceb thiab oyster nceb raug tso cai.
Hau nqaij nyug hau yog lwm yam khoom noj uas koj tuaj yeem ua cov tais diav muaj qab hau rau tag kis lossis noj hmo.
Zawv nyom buckwheat cov tais diav yuav tag nrho thawj noj tshais lossis noj hmo rau tus mob ntshav qab zib.
Lus pom zoo txog khoom noj khoom haus dav dav
Txhua cov zaub mov rau ntshav qab zib yuav tsum raug xaiv raws GI. Cov zaub mov noj txhua hnub suav nrog zaub, txiv hmab txiv ntoo, cereals thiab tsiaj txhu tsiaj. Kev siv nyiaj ntawm cov roj zaub yuav tsum muab txo kom tsawg.
Kev haus dej rau cov ntshav qab zib yog tsawg kawg yog 2 litres ib hnub. Ib koob tshuaj ib leeg kuj tuaj yeem laij tau raws li kev siv calories. Ib milliliter ntawm kua yog noj ib calories.
Tseem muaj txoj hauv kev tso cua sov kev kho mob ntawm cov khoom. Qhov zoo tshaj plaws yuav yog - cov khoom lag luam rhaub lossis ncu. Qhov no yuav ua rau ntau dua khaws cia muaj txiaj ntsig zoo vitamins thiab minerals nyob hauv nws.
Peb tuaj yeem paub qhov txawv cov ntsiab cai ntawm khoom noj muaj ntshav qab zib:
- Tsawg GI cov khoom noj
- cov khoom noj uas tsis muaj calorie ntau;
- khoom noj muaj feem;
- haus tsawg kawg yog ob litres kua ntawm ib hnub;
- tsib rau rau pluas noj;
- cais tawm cov dej cawv los ntawm kev noj haus;
- Tsis tshaib plab los sis noj nyiaj.
Noj mov kawg yuav tsum yog tsawg kawg ob teev ua ntej yuav mus pw. Qhov noj hmo thib ob yuav yog lub khob ntawm cov khoom noj muaj mis (kefir, fermented ci mis, yogurt) thiab ib lub kua.
Kev ua raws li tag nrho cov cai saum toj no lav tus neeg mob ua kom muaj kev ntsuas ruaj khov ntawm cov ntshav qab zib thiab txo kev pheej hmoo ntawm hyperglycemia.
Ib qho ntxiv, cov ntshav qab zib yuav tsum tau mob siab rau kev tawm dag zog kom ib ce tawm txhua hnub. Yog li, cov kev tawm dag zog tawm dag zog rau ntshav qab zib pab txhawb kom muaj kev nqus sai nyob rau hauv cov ntshav. Cov chav kawm hauv qab no raug tso cai:
- ua luam dej
- Taug kev
- dhia;
- Yoga
Ua raws li cov lus qhia, tus neeg mob uas muaj ntshav qab zib hom 2 tiv thaiv nws tus kheej los ntawm kev hloov ntawm tus kabmob mus rau ib hom tshuaj insulin.
Daim vis dis aus hauv tsab xov xwm no tham txog cov txiaj ntsig ntawm buckwheat porridge rau ntshav qab zib.
