Nrog rau txhua yam ntshav qab zib, ib tus neeg yuav tsum ua raws li txoj cai kev noj haus tshwj xeeb. Hauv ob hom - kev noj haus yog qhov kev kho mob tseem ceeb, thiab hauv thawj - cov pabcuam. Txoj kev xaiv khoom noj zoo thiab npaj nws yuav tswj hwm cov ntshav qab zib cov ntshav kom zoo thiab tiv thaiv tus neeg mob los ntawm cov tshuaj insulin tsis raws cai.
Koj yuav tsum tsis txhob xav tias lub rooj noj qab haus huv yog qhov tsis zoo, qhov tsis tooj, daim ntawv teev cov khoom noj tau tso cai yog dav heev thiab koj tuaj yeem npaj ntau yam tais diav los ntawm lawv. Qhov loj tshaj plaws yog xaiv cov zaub mov uas muaj glycemic index (GI) tsawg.
Kev noj haus ntawm cov ntshav qab zib yuav tsum suav nrog muaj ntau ntawm cov txiv hmab txiv ntoo thiab zaub. Txawm hais tias, kev noj haus ntawm cov txiv hmab txiv ntoo raug tso cai nyob rau hauv qhov ntau npaum li cas tsis ntau tshaj 200 grams tauj ib hnub. Tab sis cov zaub tuaj yeem siv ua zaub nyoos thiab cov zaub mov sab sib xyaw.
Ib qho zaub zoo yog zaub qhwv. Kab lus no yuav muab cov zaub mov txawv rau schnitzels nrog zaub qhwv, zaub txhwb qaib, zaub qhwv zaub, thiab ntau hom zaub xam lav. Tsis tas li ntawd, lub tswvyim ntawm glycemic Performance index yuav raug txiav txim siab, thiab nrog nws, cov khoom xyaw rau cov tais diav muaj txiaj ntsig yog xaiv.
Glycemic Performance index thiab cov txiaj ntsig ntawm cov zaub pob
Lub tswvyim ntawm GI qhia tau rau hauv cov lus digital hais txog cov txiaj ntsig ntawm cov khoom lag luam khoom noj tom qab nws siv rau ntawm cov ntshav cov piam thaj.
Qhov qis dua qhov qhab nia, kev nyab xeeb ntawm cov khoom noj. GI tseem cuam tshuam los ntawm kev ua noj ua haus thiab zoo sib xws ntawm cov tais tom ntej.
Yog li, yog tias cov txiv hmab txiv ntoo thiab zaub tau coj los rau ua kom dawb huv, tom qab ntawd lawv cov GI nce ntxiv, vim tias tsis muaj cov fiber ntau, uas ua rau cov kua nplaum ntws mus rau hauv cov ntshav.
Koj yuav tsum paub qhov kev cai ntawm GI, lawv yog:
- Txog li 50 PIECES - cov khoom lag luam tsis ua teeb meem rau cov piam thaj nce ntxiv;
- Txog li 70 ntu - koj yuav tsum qee lub sijhawm suav nrog cov zaub mov zoo li no;
- Los ntawm 70 units thiab sab saud - cov khoom lag luam no yog txwv tsis pub.
Kev siv hiav txwv thiab cov zaub qhwv dawb rau cov neeg mob ntshav qab zib tsis raug txwv, vim lawv tus nqi hloov mus rau qhov tsawg kawg nkaus. Cabbage nws tus kheej muaj cov txiaj ntsig zoo rau lub cev:
- Ntxiv kev tiv thaiv rau ntau yam kabmob;
- Tiv thaiv kev txhim kho ntawm atherosclerosis;
- Ua rau kev coj los ua ke ntawm ntuj insulin;
- Lowers ntshav qab zib;
- Lowers ntshav siab;
- Obes tsis rog;
- Normalizes ntshav ncig.
Txhua yam siv cov zaub qhwv no ua rau nws tsis tuaj yeem ua lub rooj noj mov uas mob ntshav qab zib.
Los ntawm cov zaub qhwv dawb, koj tuaj yeem noj zaub xam lav tshiab, uas yuav nplua nuj nyob hauv cov vitamins thiab minerals. Tab sis kuj, cov khoom no yog siv hauv ntau lwm yam zaub mov txawv - cov no yog schnitzels thiab casseroles.
Txhawm rau npaj cov zaub mov hauv zaub qhwv, koj yuav xav tau cov khoom xyaw no (lawv txhua tus muaj GI tsawg):
- Cov zaub qhwv dawb;
- Rye hmoov;
- Cov qe
- Txiv lws suav
- Zaub txhwb qaib;
- Dill;
- Tsuav nqaij qaib (ua los ntawm cov tawv nqaij tsis muaj puv dawb);
- Dill;
- Tsos;
- Mis
- Cream nce txog 10% rog;
- Cov txhuv liab (dawb hauv qab kev txwv).
Daim ntawv teev cov khoom no muaj GI tsawg, yog li lawv siv yuav tsis cuam tshuam txog ntshav qab zib cov ntshav ntawm tus neeg mob ntshav qab zib.
Schnitzel
Zaub qhwv schnitzel rau cov neeg mob ntshav qab zib tau siav sai thiab yooj yim.
Xws li cov tais diav muaj cov ntsiab lus tsis tshua muaj calorie, tab sis nyob rau hauv saj nws yuav yooj yim sib tw nrog cov zaub mov ntawm tus neeg noj qab haus huv.
Nws yog qhov zoo dua los xaiv cov tub ntxhais hluas zaub qhwv, nws muaj cov loj tshaj plaws pes tsawg tus tseem ceeb ntawm cov vitamins thiab minerals.
Los npaj rau tsib qhov kev pabcuam koj yuav xav tau:
- Ib kilo ntawm zaub qhwv;
- Ib lub qe;
- Rye lossis oat hmoov 150 grams;
- Zaub roj - 50 grams;
- Dill;
- Zaub txhwb qaib;
- Ib tablespoon ntawm mis;
- Ntsev
Ua ntej koj yuav tsum tau ntxuav lub zaub qhwv los ntawm cov nplooj tsis zoo thiab qeeb qeeb, txiav tawm qhov tseem ceeb (tawv ntoo), thiab muab cov zaub tso rau hauv cov dej npau npau npau thiab ua noj kom txog thaum ib nrab siav. Tom qab muab tso rau hauv lub colander thiab cia ntws dej.
Lub sijhawm no, thaum cov zaub qhwv ntws, nws yog qhov tsim nyog los ua ke cov qe thiab mis. Disassemble lub siav cabbage mus rau nplooj thiab maj mam yeej tawm nrog ib tug chav rauj. Quav nyob rau hauv ob nplooj, muab lawv ib lub qe kheej, poob rau hauv rye hmoov, tom qab ntawd so hauv ib lub qe nrog mis nyuj thiab ntxiv rau hauv hmoov. Fry hauv ib lub lauj kaub, nyiam dua nrog qhov sib ntxiv ntawm roj thiab dej. Ua cov schnitzel no tuaj yeem kho kom zoo nkauj nrog lub sprig ntawm parsley thiab dill.
Zaub xas lav yuav yog ib qho zaub mov zoo rau schnitzel.
Casseroles thiab cutlets
Muaj ntau cov zaub mov txawv ntxiv, xws li cov zaub qhwv thiab cov nqaij ncuav ci, uas yuav tsum siv lub qhov cub ci nqaij. Xws li lub tais zaub mov tuaj yeem ua ib qho khoom noj uas muaj txiaj ntsig yog tias tau txais kev pab nrog vitamin zaub xam lav (spinach, txiv lws suav, dos, nrog cov kua txiv qaub).
Finely chop lub dos thiab Fry kom txog thaum pob tshab, tom qab ntawd ncuav lub minced nqaij, qhov chaw thiab kua txob thiab simmer tshaj tsawg cua sov kom txog thaum siav. Nws yog qhov zoo dua rau simmer cov nqaij txhaws dhau li tshav kub tsawg hauv qhov me me ntawm cov roj zaub nrog qhov sib ntxiv ntawm cov dej.
Finely chop dawb cabbage thiab Fry nyob rau hauv ib lub lauj kaub cais, ntsev thiab kua txob. Txoj hauv kev ua noj ua haus yog tib yam nrog cov nqaij minced. Nyob rau hauv ib lub tais cais, yeej lub qe thiab ncuav ib nrab cov sib xyaw rau hauv lub zaub qhwv. Sib tov cov qe uas tseem tshuav nrog cov nqaij txias txhaws.
Ua rau hauv qab ntawm lub tais ci nrog roj sunflower thiab zuaj nrog hmoov, kom nws nqus cov rog ntau. Hauv qab, kis tau ib nrab ntawm cov ntim ntawm stewed zaub qhwv, tom qab ntawd muab nchuav rau txhua 150 ml ntawm qab zib, txheej txuas ntxiv - nqaij minced, tom qab ntawd zaub qhwv, thiab ncuav rau hauv qab zib ntxiv. Txau cov qoob loo yav tom ntej nrog cov roj tws thiab parsley. Preheat qhov cub rau 150 C thiab ci rau ib nrab ib teev.
Los npaj nws koj yuav xav tau:
- 500 grams dawb cabbage;
- 500 grams nqaij qaib lossis qaib cov txwv qaib mincemeat (ua noj ntawm nws tus kheej ntawm cov nqaij ntshiv tsis muaj daim tawv nqaij);
- Ib qho loj dos;
- Ob tug qaib qe;
- 300 ml cream 10% rog;
- Cov roj zaub rau ntub lub pwm;
- Ib qho tablespoon ntawm rye lossis oatmeal (oatmeal tuaj yeem ua tom tsev los ntawm kev txiav cov cereal ntawm ib rab);
- Dill thiab parsley;
- Ntsev;
- Hauv av kua txob dub.
Xws li ib lub casserole yuav yog ib qho khoom noj zoo kawg nkaus, tshwj xeeb yog tias koj ntxiv kev pab vitamin vitamin zaub xas lav (daim ntawv qhia yog muab rau saum toj).
Feem ntau, kev tshwj xeeb yuav tsum them rau coleslaw, vim nws tuaj yeem suav nrog kev noj zaub mov zoo ntshav qab zib txhua hnub. Zaub xam lav nrog zaub qhwv thiab taum yog npaj raws li daim ntawv qhia no:
- Cov zaub qhwv dawb - 500 grams;
- Taum Boiled - 300 grams;
- Paj noob hlis lossis roj linseed - 1 tablespoon;
- Dos - 1 pc .;
- Qab zib kua txob - 1 pc .;
- Zaub ntsuab.
Finely chop lub zaub, tsuav lub kua txob rau hauv ib daim hlab, chop zaub ntsuab. Ua ke tag nrho cov khoom xyaw, ntsev thiab lub caij nrog roj, yog tias xav tau, zaub xam lav tuaj yeem xyaw nrog kua txiv qaub.
Koj tuaj yeem ua kom zaub mov zoo ntxiv los ntawm kev npaj zaub qhwv txiav rau cov ntshav qab zib, uas, ua tsaug rau cov zaub hauv daim ntawv qhia, yuav muaj kua heev. Rau cov txiav me me koj yuav xav tau:
- Nqaij qaib lossis nqaij qaib cov txwv (ua koj tus kheej) - 500 grams;
- Qe - 1 pc .;
- Rye cij - 3 slices;
- Dos - 1 pc .;
- Ntsev;
- Hauv av dub kua txob;
- Dawb cabbage - 250 grams.
Finely chop lub zaub, chop lub dos rau hauv cubes, sib tov zaub nrog minced nqaij, ntsev thiab kua txob. So cov qhob cij rye hauv mis lossis dej thaum nws swells, nyem dej tawm ntawm nws thiab dhau los ntawm nqaij grinder lossis zom nrog rab. Sib tov cov mov ci nrog cov nqaij minced. Muab cov ntawv txiav thiab ncu ntev li 25 feeb, tig mus lawv ib zaug. Yeem, koj tuaj yeem yob cutlets hauv rye lossis oatmeal.
Qhov kev ua noj ua haus no muaj txiaj ntsig zoo tshaj rau cov neeg mob ntshav qab zib.
Zaub sab lauj kaub tais diav
Zaub ntawm sab zaub mov rau cov mob ntshav qab zib yog qhov tseem ceeb rau ntawm lub rooj noj mov, thiab koj tuaj yeem ua rau lawv tsis yog los ntawm cov zaub qhwv dawb.
Ntau cov zaub muaj GI tsawg, tab sis tib lub sij hawm lawv muaj ntau cov vitamins thiab minerals uas pab tau rau lub cev.
Nrog kev saib xyuas, carrots yuav tsum muaj nyob rau hauv cov zaub mov noj, txawm hais tias nyob rau hauv daim ntawv nyoos nws qhov taw qhia tsuas yog 35 units, tab sis hauv daim ntawv rhaub nws nce mus rau qhov tsis tsim nyog ntawm 85 ntsuas. Cov zaub ntsuab sab hauv cov zaub mov raug pom zoo kom muab los ntawm cov dej, nrog me me ntawm cov roj zaub, hauv txoj ntsiab cai, koj tuaj yeem ua yam tsis muaj nws.
Ntawm cov zaub, rau kev npaj khoom noj ntawm cov tais diav, cov hauv qab no raug tso cai (nrog GI txog 50 PIECES):
- Txiv lws suav
- Tsos;
- Txaij
- Lentils
- Peas;
- Taum
- Nceb;
- Qij
- Zaub paj zaub
- Cauliflower.
Tag nrho cov zaub saum toj no tuaj yeem muab ntaus, ua kom sib xyaw raws li tus kheej saj nyiam.
Cov txiaj ntsig ntawm cabbage
Qhov zoo ntawm cov zaub qhwv dawb tau raug piav saum toj no, tab sis kuj tseem muaj zaub paj thiab dej hiav txwv kale, txawm hais tias qhov tom kawg tsis zwm rau cov pab pawg ntawm cov zaub. Txawm li cas los xij, nws yuav tsum tau txais tshwj xeeb mloog.
Ib yam khoom xws li seaweed rau cov ntshav qab zib muaj txiaj ntsig zoo rau tus neeg mob lub cev. Nws muaj cov organic acids, vitamins thiab ib tug xov tooj ntawm cov ntsiab lus. Seaweed nplua nuj nyob hauv iodine.
Feem ntau, nws muaj txiaj ntsig zoo rau cov haujlwm zoo li no ntawm cov ntshav qab zib:
- Txhim kho lub cev tiv thaiv mus rau ntau yam kabmob;
- Tiv thaiv kev txhim kho ntawm atherosclerosis;
- Txhim kho cov kab mob plawv;
- Normalizes ntshav siab;
- Txhim kho tag nrho cov tshuaj endocrine.
Kev tso cai noj txhua hnub ntawm cov ntses hiav txwv rau cov ntshav qab zib yuav tsum tsis pub ntau tshaj 300 grams. Nrog nws cov kev pab, koj tuaj yeem tsim cov pluas tshais uas yooj yim thiab yooj yim, piv txwv li, muab lub hiav txwv kale nrog ib omelet lossis hau qe npau.
Daim vis dis aus hauv tsab xov xwm no tham txog cov txiaj ntsig ntawm cov zaub qhwv rau ntshav qab zib.
