Cov tshuaj ntsuab rau cov ntshav qab zib: daim ntawv qhia, duab

Noj zaub mov noj qab zib yog raws li ntau txoj cai - kev kho cua sov ntawm cov tais diav thiab xaiv cov khoom raws li lawv cov glycemic index (GI). Qhov ntsuas no cuam tshuam seb cov zaub mov puas yuav nce tus neeg mob cov ntshav qab zib kom qis lossis tsis.

Kev noj zaub mov ntawm ib qho ntshav qab zib twg yuav tsum muaj cov zaub mov txawv. Nws yog qhov yuam kev ntseeg tias tsuas yog cov khoom noj nkaus xwb thiaj li npaj tau los ntawm daim ntawv teev cov khoom noj tau txais. Piv txwv li, cov zaub qhwv rau cov kws kho ntshav qab zib yog cov zaub mov zoo nkauj uas ntxim nyiam nyob ntawm lub rooj noj mov txhua hnub.

Tib lub sijhawm, zaub qhwv tuaj yeem ua tiav nrog nqaij thiab zaub ua zaub, thiab txawm tias muaj nqaij nruab nrog. Lub ntsiab lus ntawm GI yuav muab rau hauv qab no thiab raws li qhov ntsuas pom zoo, cov khoom lag luam rau cov zaub qhwv yog xaiv, thiab zoo li ua zaub mov txawv rau cov tais diav.

Glycemic Performance index

Lub glycemic Performance index yog qhov taw qhia digital ntawm cov nyhuv ntawm cov khoom noj tom qab nws siv rau cov ntshav qabzib, qhov qis dua nws yog, cov zaub mov "muaj kev nyab xeeb" dua. Nrog kev pab ntawm GI, ib qho khoom noj tab tom raug txhim kho. Los ntawm txoj kev, nrog hom mob ntshav qab zib zaum ob - kev qhia kev noj haus yog qhov kev kho mob tseem ceeb.

Ntxiv nrog rau qhov no, qhov nce hauv qhov ntsuas kuj tseem cuam tshuam los ntawm qhov sib xws ntawm cov tais diav. Yog tias koj tuaj yeem ua kua txiv los ntawm cov txiv ntoo uas tau tso cai uas muaj GI qis, tom qab ntawd lawv tuaj yeem ua rau hyperglycemia hauv tus neeg mob. Tag nrho cov no tau piav qhia los ntawm qhov tseeb hais tias nrog hom kev ua cov fiber no "ploj", uas yog lub luag haujlwm rau cov teeb tsis sib xws ntawm cov piam thaj hauv cov ntshav.

GI tau muab faib ua peb yam, thaum xaiv cov khoom lag luam, koj yuav tsum lo rau cov zaub mov uas tsuas muaj tsawg tus, thiab qee zaus nrog qhov nruab nrab. Glycemic Performance index faib:

• Txog 50 PIECES - qis;
• Txog li 70 units - nruab nrab;
• Los ntawm 70 PIECES - txwv tsis pub ntshav qab zib ntawm ib hom.

Tsis txhob hnov ​​qab txog kev kho cua sov ntawm cov zaub mov, uas tsim nyog rau cov ntshav qab zib:

1. Rwj;
2. Rau ib nkawm niam txiv;
3. Nyob rau grill;
4. Hauv microwave;
5. Hauv qhov cub;
6. Stew hauv dej siv qhov tsawg kawg nkaus ntawm cov roj zaub;
7. Hauv qhov cub qeeb qeeb, tshwj tsis yog rau hom "kib".

Cov hau kev ua noj ua haus no yuav khaws cov vitamins thiab zaub mov zoo hauv zaub mov kom ntau dua.

Cov khoom lag luam "Nyab Xeeb" rau cov zaub qhwv

Tag nrho cov khoom lag luam hauv qab no tuaj yeem siv rau hauv cov ntawv qhia zaub mov noj thiab muaj GI tsawg. Los ntawm txoj kev, xws li ib qho tais yuav dhau los ua ib pluag hmo lossis txawm tias noj su, yog tias koj ntxiv zaub mov nrog kua zaub.

Koj tuaj yeem noj zaub qhwv tuaj yeem ua raws li hauv cov qauv qub, qhwv cov txhaws rau zaub qhwv nplooj, lossis koj tuaj yeem cia li ntov zaub qhwv thiab ntxiv rau cov txhaws. Xws li cov qhwv zaub qhwv hu ua tub nkeeg. Kev pabcuam yuav tsum tau txog li 350 gram.

Yog tias lub tais noj rau thaum yav tsaus ntuj, tom qab ntawd yuav tsum noj rau thawj hmo, thiab thib ob yuav tsum tau txwv rau cov khoom "lub teeb", piv txwv li, ib khob mis yogurt lossis fermented ci.

Cov zaub qhwv tuaj yeem npaj tau los ntawm cov khoom xyaw zoo li no muaj qhov GI txog li 50 daim DUA:

• Cov zaub qhwv dawb;
• Beijing cov zaub pob;
• Nqaij qaib ntaus;
• Qaib ntxhw;
• Veal;
• Xim av (xim av) mov;
• Dos;
• Tshuaj Ntsaws;
• Zaub ntsuab (basil, zaub txhwb qaib, dill, oregano);
• Txiv lws suav
• Qij
• Nceb;
• Cov kua txob qab zib;
• Cov qe, tsis pub ntau tshaj ib hnub nyob rau hauv, uas cov yolk muaj cov roj (cholesterol) ntau.

Muaj ntau yam kev xaiv rau cov tais diav - stewed nrog gravy, steamed lossis stuffed cabbage, ci hauv qhov cub.

Muab cov zaub qhwv ntawm lub qhov cub

Tsis yog txhua tus mob ntshav qab zib muaj qhov ua noj qeeb qeeb, yog li rau cov pib koj yuav tsum xav txog cov zaub mov txawv li niaj zaus rau cov zaub qhwv, uas ua rau ntawm qhov cub. Cov zaub mov nrov tshaj plaws yog cov zaub qhwv nrog cov nceb thiab qe. Lawv yog cov yooj yim los npaj, tab sis muaj cov khoom noj khoom haus zoo nkauj dua.

Xws li lub tais rau noj hmo tuaj yeem muab ntxiv nrog nqaij, piv txwv li, nqaij qaib ntxhw los yog nqaij qaib.

Nws yog tsim nyog sau cia tias yog tias cov zaub qhwv hauv cov zaub qhwv nrog kua nqaij, ces nws raug tso cai rau siv cov kua txiv lws suav thiab kua txiv, lossis qab zib nrog cov roj ua cov ntsiab lus txog 10% (lawv GI txog li 50 PIECES).

Rau cov khoom noj pob kws nrog nceb, cov khoom xyaw hauv qab no yuav tsum:

1. Cov zaub qhwv dawb - 1 lub taub hau me me;
2. Cov nqaij Champignon lossis oyster - 150 grams;
3. Dos - 1 daim;
4. Qe - 1 daim;
5. Zaub txhwb qaib thiab dill - 1 pawg;
6. Qij - 2 cloves;
7. Cov dej lim - 150 ml;
8. Lws suav muab tshuaj txhuam - 1.5 tablespoons;
9. Zaub roj - 1 tablespoon;
10. Ntsev, kua txob rau hauv av dub - mus saj.

Txhawm rau pib nrog, koj yuav tsum rhaub lub zaub qhwv hauv cov dej qab ntsev kom txog thaum npaj ib nrab, txheeb rau nplooj, tshem cov qia. Finely chop lub nceb thiab dos thiab kib tshaj li tsawg cua sov nyob rau hauv saucepan nrog zaub roj rau 10 feeb, ntsev thiab kua txob. Ntxiv cov hmoov qej pov tseg thiab kib lub hedgehog li 2 feeb. Ncuav cov zaub ntsuab thiab lub qe hau rau hauv lub nceb txhawm.

Qhwv cov nqaij minced hauv zaub qhwv nplooj. Caw roj rau hauv qab ntawm lub lauj kaub nrog zaub roj, nteg cov zaub qhwv thiab muab cov dej thiab cov kua txiv lws suav, tom qab sib tov rau lawv kom txog thaum muaj homogeneous sib xws. Simmer tshaj tsawg cua sov rau 20 rau 25 feeb.

Muaj ib daim ntawv qhia ntxiv uas tsis yog “tsis yog-tus qauv” rau cov zaub qhwv mob ntshav qab zib. Uas yog siav nrog buckwheat. Los ntawm txoj kev, nws muaj GI-G-tsawg thiab pom zoo rau cov neeg mob noj zaubmov noj zaub mov noj txhua hnub. Buckwheat yog nplua nuj nyob hauv ntau cov vitamins thiab minerals.

Rau cov qhwv zaub qhwv nrog buckwheat koj yuav xav tau:

1. 1 lub taub hau ntawm zaub qhwv;
2. 300 grams ntawm nqaij qaib;
3. 1 dos;
4. 1 lub qe
5. 250 grams ib khob ntawm hau hau buckwheat;
6. 250 ml ntawm dej lim dej;
7. Ntsev, kua txob rau hauv av dub - mus saj;
8. 1 Bay nplooj ntoos.

Disassemble cov zaub qhwv rau nplooj, tshem tawm cov leeg thiab muab tso rau hauv cov dej npau rau ob feeb. Stuffing yuav tsum tau ua nyob rau lub sijhawm no. Tshem tawm cov rog ntawm cov nqaij qaib thiab dhau nrog rau cov dos los ntawm nqaij grinder lossis tsuav hauv rab, ntsev thiab kua txob. Sib tov buckwheat nrog cov nqaij minced, tsav hauv ib lub qe thiab sib tov txhua yam kom huv si.

Kis cov minced nqaij ntawm zaub qhwv nplooj thiab qhwv lawv nrog ib lub hnab ntawv. Muab cov zaub qhwv rau hauv lub lauj kaub thiab hliv dej.

Ua noj tshaj li tsawg cua sov nyob rau hauv lub hau rau 35 feeb, ntxiv Bay nplooj ntoos ob feeb ua ntej ua noj. Thaum kawg ntawm kev ua noj, tshem tawm daim ntawv los ntawm lub lauj kaub.

Stuffed cabbage nyob rau hauv qhov cub

Hauv qab no yuav suav tias yog cov zaub qhwv dawb, siav hauv qhov cub. Ntxiv mus, thawj daim ntawv qhia cuam tshuam txog kev siv cov zaub qhwv Beijing (Suav), tab sis yog tias koj xav tau, koj tuaj yeem hloov nws nrog cov zaub qhwv dawb, nws tsuas yog muaj teeb meem ntawm tus kheej nyiam nyiam.

Nws yuav tsum them sai sai rau qhov tseeb tias daim ntawv qhia siv cov nplej xim av, uas tsis cuam tshuam rau qhov nce hauv cov ntshav qab zib. Lub sijhawm ua noj ua haus ntev me ntsis ntev dua li cov txhuv dawb - 35 - 45 feeb. Tab sis hais txog saj, cov nplej no kuj yuav luag zoo ib yam.

Stuffed cabbage yuav tsum tau ci tsuas yog nyob hauv qhov cub preheated, nyob rau theem nruab nrab ntawm cov grill. Yog tias koj xav mus txog qhov nkig ntawm zaub qhwv, tom qab ntawd koj yuav tsum tso pwm rau 10 feeb rau ntawm qhov qis qis thiab tom qab ntawd tsuas yog npaj nws li ntawm nruab nrab.

Rau cov khoom zaub pob nrog cov nqaij koj yuav xav tau:

• Ib lub taub hau ntawm Beijing cabbage;
• 300 grams nqaij qaib lossis qaib cov txwv nqaij qaib;
• 300 gram ntawm cov nplej xim av kom txog thaum ib nrab siav;
• Ob lub dos;
• 150 ml dej;
• Ib pawg ntawm dill thiab parsley;
• Ob cloves ntawm qej;
• Ib tablespoon ntawm lws suav muab tshuaj txhuam;
• 100 ml cream nrog roj cov ntsiab lus 10%;
• Ntsev, kua txob rau hauv av dub - mus saj.

Soak lub zaub qhwv hauv dej npau npau rau tsib feeb. Ua noj txhaws lub sijhawm no. Tshem cov roj tshuav ntawm cov nqaij thiab dhau ua ke nrog ib lub dos los ntawm nqaij grinder lossis zom rau hauv rab, ntsev thiab kua txob. Ua ke cov nqaij minced nrog mov.

Faib cov zaub qhwv rau cov nplooj thiab kis cov txhaws, qhwv lub zaub qhwv nrog lub raj, zais qhov xaus rau sab hauv. Tso cov zaub qhwv rau hauv cov pwm uas yav tas los siv roj zaub thiab muab hliv dua. Ci ntawm 200 C rau ib nrab ib teev.

Lub sauce yog npaj raws li hauv qab no - chop ib dos thiab kib kom txog thaum Golden xim av, ntxiv tws qej, lws suav muab tshuaj txhuam, qab zib thiab dej, ntsev thiab kua txob. Nqa cov sib tov rau ib lub rhaub, ua noj rau tsib feeb.

Koj muaj peev xwm ua noj thiab tub nkeeg cabbage qaws. Qhov no txhais tau hais tias cov nqaij minced tsis qhwv hauv zaub qhwv nplooj, thiab cov zaub qhwv tau txig thiab sib xyaw nrog cov nqaij minced. Cov zaub mov no hloov tawm ua cov muaj kua heev thiab tuaj yeem noj hmo rau cov ntshav qab zib.

Cov khoom xyaw

1. 300 grams ntawm nqaij qaib;
2. Ib dos;
3. Ib lub qe;
4. Ib tablespoon ntawm lws suav muab tshuaj txhuam;
5. 200 ml ntawm dej lim dej;
6. 400 grams dawb cabbage;
7. Ntsev, kua txob rau hauv av dub - mus saj.

Dhau cov dos thiab nqaij qaib fillet los ntawm nqaij grinder, ntxiv lub qe nyob ntawd, ntsev thiab kua txob. Zuaj cov zaub qhwv, uas yog, ua ntej txiav npluav, thiab tom qab ntawd ntxiv "taug kev" nrog rab riam. Sib tov zaub qhwv nrog nqaij minced.

Daim ntawv txiav tawm los ntawm qhov loj tshwm sim, nteg lawv cov duab thiab ncuav me me ntawm dej. Ci hauv qhov cub rau ib nrab ib teev. Tom qab hliv dej rau hauv tub nkeeg qhwv qej, thawj zaug kua txiv lws suav rau hauv nws thiab ci rau lwm kaum feeb.

Ua cov tub nkeeg pob qij qhwv nrog gravy, decorate lub zaub mov nrog sprigs ntawm parsley.

Cov lus pom zoo dav

Txhua cov zaub mov rau cov ntshav qab zib yuav tsum raug xaiv raws li GI. Nws yog ntawm cov ntsuas no uas cov kws tshawb nrhiav kabmob tso siab thaum tso tshuaj kho kev noj haus. Yog tias koj tsis quav ntsej txoj cai no ntawm kev xaiv cov khoom, ces ntshav qab zib ntawm hom thib ob tuaj yeem nkag mus sai sai. Thiab nrog thawj hom, hyperglycemia yog ua tau.

Ntxiv rau kev xaiv cov khoom noj muaj ntshav qab zib, cov hauv paus ntawm kev noj zaub mov nws tus kheej yuav tsum tau muab rau hauv tus account. Yog li, tag nrho cov zaub mov yuav tsum tsis txhob faib ua feem ntau, cov zaub mov noj 5 mus rau 6 zaug hauv ib hnub. Kev haus dej txhua hnub ntawm tsawg kawg yog ob litres. Tso cai teas, tshuaj ntsuab kho kom zoo nkauj (tom qab sab laj nrog kws kho mob) thiab kas fes ntsuab.

Hauv thawj ib nrab ntawm lub hnub, nws zoo dua rau noj txiv hmab txiv ntoo, tab sis pluas mov kawg yuav tsum yog "lub teeb", piv txwv li, ib khob kefir lossis lwm yam khoom noj mis nyuj thiab muaj tsawg kawg ob teev ua ntej yuav mus pw.

Hauv qab no yog cov khoom noj uas muaj ntshav qab zib uas muaj GI txog li 50 PIECES thiab tsis cuam tshuam rau cov qhab nia qab zib tom qab lawv siv. Ntawm cov txiv hmab txiv ntoo koj tuaj yeem noj cov hauv qab no:

• Kua
• Cwj
• Npauj npaim tuaj
• Rais dej npau;
• Tub Pos Lis
• Tsiaj qus txiv pos nphuab;
• Persimmon;
• Plum;
• Cherry plum;
• Apricot
• Txhua hom citrus;
• Qab zib kua txiv;
• Nectarine;
• Txiv duaj.

Tsawg GI Zaub:

1. Zaub pob - zaub paj ntsuab, dawb, Beijing, zaub paj dawb;
2. Txaij
3. Dos;
4. Tshuaj Ntsaws;
5. Kua txob - ntsuab, liab, qab zib;
6. Lentils
7. Cov noob taum tshiab thiab qhuav;
8. Turnip;
9. Txiv lws suav
10. Tsoo;
11. Qij.

Cov nqaij yuav tsum xaiv cov nqaij ntshiv, tshem tawm ntawm nws daim tawv nqaij thiab qhov seem ntawm cov rog. Nrog mob ntshav qab zib, koj tuaj yeem ua qaib, nqaij qaib ntxhw, nqaij nyuj thiab nqaij luav.

Khoom noj siv mis thiab mis nyuj yog qhov zoo tshaj plaws ntawm calcium. Tsis tas li, cov zaub mov no tau muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov. Cov khoom lag luam hauv qab no siv tau rau ntawm lub rooj noj qab haus huv:

• Cov mis nyuj tag nrho;
• Skim mis nyuj;
• Kefir;
• Ryazhenka;
• Yogurt;
• Cov nqaij npuas muaj roj tsawg;
• Tofu cheese;
• Cream nrog ib qho roj nyeem ntawm 10%.

Daim phiajcim yuav tsum tau muaj nyob rau hauv kev noj haus txhua hnub ntawm tus neeg mob, tab sis lawv cov kev xaiv yuav tsum ua kom zoo, vim qee qhov muaj GI ncaj ncaj. Cov hauv qab no raug tso cai:

1. Pob tawb;
2. Perlovka;
3. Cov nplej xim av;
4. Barley groats;
5. Nplej nplej
6. Oatmeal (namely porridge, tsis yog hom).

Ua raws li cov kev cai yooj yim ntawm cov khoom noj muaj ntshav qab zib, tus neeg mob yuav yooj yim tswj hwm cov ntshav qab zib kom tsis pub dhau.

Cov yeeb yaj kiab hauv tsab xov xwm no nthuav qhia ib daim ntawv qhia rau cov zaub qhwv hauv ncoo nrog buckwheat.