Kev noj zaub mov zoo rau hom ntshav qab zib hom 2 yog kev kho mob thib ib uas tiv thaiv kev hloov ntawm tus kabmob mus rau ib hom insulin-tiv thaiv. Txhua cov khoom lag luam raug xaiv nrog muaj glycemic index tsawg tsawg (GI) - qhov no yog lub hauv paus ntawm txoj kev kho kev noj haus. Ib qho ntxiv, kev cai noj mov yuav tsum tsis txhob saib tsis taus.
Yuav tsum tau saib xyuas tshwj xeeb thaum xaiv cov zaub mov, ntau yam txwv tsis pub noj ntshav qab zib. Porridge yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm tus neeg mob, ua ib sab zaub mov rau cov nqaij zaub mov lossis ua ib yam khoom noj ua ke.
Coob tus neeg mob tau xav tsis thoob - nws puas tuaj yeem noj millet porridge nrog mob ntshav qab zib hom 2? Cov lus teb tsis zoo yog muaj, vim nws, ntxiv rau GI ib txwm, saturates lub cev nrog cov vitamins thiab cov zaub mov muaj txiaj ntsig, thiab tseem muaj cov khoom lipotropic.
Hauv qab no peb yuav xav txog lub tswvyim ntawm GI, cov txiaj ntsig ntawm zaub mov noj, zaub mov txawv rau kev npaj pob kws muaj hmoov nplej hauv mis thiab dej, nrog rau cov lus pom zoo rau cov khoom noj muaj ntshav qab zib.
Glycemic Performance index ntawm cereals
Lub tswv yim ntawm GI cuam tshuam txog digital nqi ntawm kev cuam tshuam ntawm cov piam thaj tau txais hauv cov ntshav los ntawm kev noj ntawm ib qho khoom lag luam tshwj xeeb. Qhov taw qhia qis dua, qhov qhob cij tsawg dua hauv cov zaub mov. Qee yam ntawm cov khoom lag luam tsis txawm muaj GI, piv txwv, lard. Tab sis qhov no tsis txhais tau tias mob ntshav qab zib tuaj yeem noj hauv ib qho twg. Ntawm qhov tsis sib xws, cov zaub mov zoo li no yog ua rau muaj mob.
Qhov no yog vim qhov tseeb tias cov khoom noj rog muaj cov roj cholesterol thiab calories ntau. Txhua qhov no muaj qhov tsis zoo ntawm cov hlab plawv cov ntshav, thiab tseem ua rau kev rog.
Mob ntshav qab zib tuaj yeem ua tus kheej, yam tsis muaj kev pab ntawm tus kws kho mob endocrinologist. Txoj cai tseem ceeb yog xaiv cov zaub mov noj nrog GI tsawg, thiab tsuas yog qee zaus nthuav dav cov khoom noj nrog zaub mov nrog tus nqi nruab nrab.
GI muaj peb pawg:
- txog 50 PIECES - qis;
- 50 - 70 PHOO - nruab nrab;
- los ntawm 70 units thiab sab saud - siab.
Khoom noj khoom haus nrog GI siab yog txwv tsis pub rau cov neeg mob ntshav qab zib ntawm txhua yam, vim nws provokes nce ntshav qab zib thiab nce qhov kev pheej hmoo ntawm hyperglycemia.
Daim ntawv uas tso cai rau cov cereals yog me ntsis txwv ntawm ntshav qab zib. Piv txwv, cov nplej porridge hauv cov ntshav qab zib mellitus tuaj yeem pom zoo hauv tus neeg mob noj zaub mov ib zaug lossis ob zaug ib lub lim tiam, vim tias nws muaj GI nyob hauv tus nqi nruab nrab.
Lub glycemic Performance index ntawm millet porridge yog 50 PIECES, tab sis tshiab millet, uas tau pom zoo rau kev kho mob ntshav qab zib hloov pauv, yog 71 PIECES.
Hauv koj cov zaub mov noj txhua hnub, koj tuaj yeem noj cov porridge no rau cov ntshav qab zib:
- thoob ham;
- pearl barley;
- xim av (xim av) mov;
- barley groats;
- oatmeal.
Tus txhuv dawb txwv, vim nws GI yog 80 chav. Ib qho kev hloov pauv yog cov nplej xim av, uas tsis tau qis dua ntawm kev saj thiab muaj qhov ntsuas pom ntawm 50 units, nws yuav siv sijhawm 40 txog 45 feeb los ua noj.
Cov txiaj ntsig ntawm millet porridge
Nws tau ntev lawm ntseeg tias millet porridge nrog hom 2 mob ntshav qab zib tuaj yeem txo cov ntshav qab zib, thiab nrog kev siv lub sijhawm ntev nws tuaj yeem tshem tawm tus kabmob. Qhov kev nrov ntawm kev kho yog raws li hauv qab no - nws yog ib qhov tsim nyog los noj ib lub rooj ntawm pob zeb tsoo mus rau lub xeev ntawm millet hmoov thaum sawv ntxov ntawm ib qho khoob ntawm lub plab thiab rauj hauv lub khob dej. Lub sij hawm ntawm kev kho mob yog tsawg kawg yog ib hlis.
Millet porridge hauv hom 2 thiab ntshav qab zib hom 1 yuav tsum muaj nyob hauv tus neeg mob cov khoom noj. Nws muaj cov carbohydrates ua uas ntxuav lub cev ntawm co toxins. Nws tseem muaj cov amino acids, uas ua cov khoom tsim ua lub tsev ntawm cov leeg thiab cov tawv nqaij.
Millet yog qhov tsis tseem ceeb rau cov tib neeg kev txom nyem los ntawm kev rog, vim tias nws muaj cov nyhuv lipotropic, uas yog, nws tshem tawm cov rog ntawm lub cev thiab tiv thaiv kev tsim ntawm lub cev tshiab.
Txuas ntxiv, millet porridge yog nplua nuj nyob hauv cov vitamins thiab minerals:
- Vitamin D
- cov vitamins B1, B2, B5, B6;
- vitamin PP;
- Vitamin E
- retinol (vitamin A);
- carotene;
- tshuaj fluorine;
- hlau
- silicon;
- phosphorus
Ntxiv rau cov neeg mob ntshav qab zib, millet tau pom zoo kom suav nrog kev noj zaub mov noj rau cov neeg muaj kab mob plawv, vim tias cov ntsiab lus ntawm cov poov tshuaj ntau ntxiv hauv nws.
Ua tsaug rau retinol, millet porridge muaj cov cuab yeej antioxidant - nws ntxuav lub cev ntawm cov co toxins, tshuaj tua kab mob thiab khi rau cov hlau ions hnyav.
Cov zaub mov txawv
Millet porridge tuaj yeem npaj tau ob qho tib si hauv dej thiab hauv mis, nws tseem raug tso cai rau ntxiv me me ntawm lub taub dag. Koj yuav tsum tau ceev faj txog cov zaub no, txij li nws cov GI yog 75 PIECES. Nws yog txwv tsis pub ntxiv cov xim butter rau lub thev naus siav vim nws qhov ntsuas siab.
Txhawm rau ua kom lub porridge qab, nws yog qhov zoo dua los xaiv daj millet thiab tsis yuav nws hauv qhov ntau. Tag nrho cov no tau piav qhia yooj yim heev - nrog lub caij nyoog cia ntawm cov cereal thaum ua noj nws yuav tau txais cov xeeb ceem yam iab. Tab sis qhov no tsis cuam tshuam rau nws cov txiaj ntsig zoo.
Porridge yog ib txwm npaj hauv cov proportions nrog kua ntawm ib mus rau ob. Yog tias koj txiav txim siab ua zaub mov mis nyuj nrog mis nyuj, nws zoo dua rau kev nqa mus rau hauv ib khob mis nyuj thiab dej hauv qhov sib npaug. Nws yog qhov tsim nyog tias yog tias koj siv cov khoom noj mis nyuj ua ke nrog rau hauv porridge, qhov kev pheej hmoo ntawm kev nce cov ntshav qab zib cov ntshav nce ntxiv.
Thawj daim ntawv qhia yog nplej porridge nrog taub dag, cov khoom hauv qab no yuav tsum:
- millet - 200 grams;
- dej - 200 ml;
- mis nyuj - 200 ml;
- taub dag - 100 grams;
- sweetener - mus saj.
Ua ntej koj yuav tsum tau ua kom huv si yaug millet, koj tuaj yeem ncuav dej qab zib nrog dej thiab nqa mus rau ib lub rhaub, tom qab ntawd muab pov rau hauv lub colander thiab yaug hauv qab dej ntws. Purified millet yog nchuav nrog dej thiab mis, ib lub qab zib, piv txwv li, stevia, yog ntxiv.
Nqa cov porridge rau ib lub rhaub, tom qab ntawd tshem tawm cov froth thiab simmer rau kaum feeb. Tev lub taub dag thiab txiav rau hauv plaub peb centimeters, ntxiv rau millet porridge thiab ua noj rau lwm 10 feeb nrog lub hau kaw. Qee lub sijhawm, do cov croup kom nws thiaj li tsis hlawv rau ntawm phab ntsa ntawm lub lauj kaub.
Raws li tib daim ntawv qhia, koj tuaj yeem noj pob kws nplej, uas tau pom zoo rau ntshav qab zib ib zaug lossis ob zaug ib lub lim tiam.
Qhov thib ob daim ntawv qhia suav nrog kev npaj cov txiv hmab txiv ntoo millet porridge hauv qhov cub. Txhua yam khoom siv tau muaj qhov ntsuas glycemic txog li 50 units.
Cov khoom xyaw
- ib cov kua txiv;
- ib pear;
- zest ntawm ib nrab ib lub txiv qaub;
- 250 grams ntawm millet;
- 300 ml kua mis kua taum (yaug tuaj yeem siv);
- ntsev rau ntawm qhov taub ntawm rab riam;
- 2 teaspoon ntawm fructose.
Yaug millet hauv qab dej ntws, ncuav hauv mis, ntsev thiab ntxiv fructose. Nqa mus rau ib lub rhaub, ces kaw tawm. Tev lub kua thiab pear thiab txiav mus rau hauv me me, ntxiv ua ke nrog lub txiv qaub zest rau lub porridge, sib tov kom huv si.
Muab cov khoom qab zib tso rau hauv lub khob uas tiv thaiv tshav kub, npog nrog ntawv ci thiab qhov chaw hauv qhov cub preheated rau 180 ° C rau plaub caug feeb.
Xws li cov kaus poom porridge nrog txiv hmab txiv ntoo tuaj yeem siv rau kev noj tshais, ua zaub mov noj puv.
Cov lus pom zoo khoom noj khoom haus
Tag nrho cov zaub mov rau cov ntshav qab zib yuav tsum raug xaiv raws li qhov muaj nuj nqis ntawm GI, chav ua mov ci thiab calories. Qhov qis dua cov ntsuas no, cov khoom noj muaj txiaj ntsig zoo dua rau tus neeg mob. Koj tseem tuaj yeem ua daim ntawv qhia zaub mov ntawm koj tus kheej, raws li qhov muaj nuj nqis saum toj no.
Cov zaub mov noj txhua hnub yuav tsum muaj zaub, txiv hmab txiv ntoo thiab tsiaj.
Peb yuav tsum tsis txhob hnov qab txog tus nqi ntawm cov dej haus, qhov tsawg kawg yog ob liv. Tshuaj yej, kas fes, kua txiv lws suav (txog 200 ml) thiab cov khoom qab zib tau tso cai.
Koj tsis tuaj yeem ntxiv butter ntxiv rau cov khoom noj vim tias nws qhov GI siab thiab siv cov roj zaub tsawg kawg nkaus thaum ua zaub mov. Nws yog qhov zoo dua rau kib zaub mov hauv Teflon-txheej yias, lossis simmer hauv dej.
Ua raws li cov cai no hauv kev xaiv khoom noj rau hom ntshav qab zib hom thib 2 pom zoo rau tus neeg mob ib qib qab zib. Nws kuj tseem tiv thaiv nws los ntawm kev hloov ntawm tus kabmob mus rau ib hom tshuaj insulin.
Ntxiv nrog rau cov zaub mov muaj txiaj ntsig zoo, muaj cov ntsiab cai khoom noj khoom haus rau ntshav qab zib uas yuav tsis pub dhia hauv ntshav qabzib. Cov hauv paus ntsiab lus:
- khoom noj muaj feem;
- 5 txog 6 pluas noj;
- noj hmo tsawg kawg 2 teev ua ntej yuav mus pw;
- txiv hmab txiv ntoo tau noj thaum sawv ntxov;
- cov khoom noj txhua hnub suav nrog zaub, txiv hmab txiv ntoo, cereals thiab tsiaj.
Cov yeeb yaj kiab hauv tsab xov xwm no tham txog cov txiaj ntsig ntawm millet hauv ntshav qab zib.
