Nrog tus mob ntshav qab zib hom 2, tus neeg yuav tsum ua raws li txoj cai nruj hauv kev noj haus thiab xaiv cov khoom. Rau tus neeg mob, qhov no ua txoj haujlwm kho thiab ceeb toom rau qhov kev hloov ntawm hom thib ob rau kev siv tshuaj insulin, thawj hom.
Thaum xam pom kev noj zaub mov, ib qho yuav tsum them sai sai rau glycemic index (GI) ntawm cov khoom lag luam thiab cov cai rau lawv cov kev kho cua sov. Rau cov mob ntshav qab zib, cov zaub mov yuav tsum muaj cov khoom noj kom tsawg thiab kom tsawg cov calories, vim tias ntau cov neeg rog dhau lawm.
Omelet uas muaj ntshav qab zib tsis yog tsuas yog pub, tab sis kuj pom zoo ua kom noj tshais lossis noj hmo. Nws qhov saj tuaj yeem ua ntau yam siv zaub thiab nqaij. Kab lus no yuav txhais GI thiab nws cov qauv siv tau rau cov ntshav qab zib. Ntawm lub hauv paus no, cov khoom ntxiv rau kev npaj omelettes tau raug xaiv, cov zaub mov txawv tau nthuav tawm, thiab cov qhob cij omelettes tseem raug suav nrog.
Glycemic Performance index
Lub glycemic Performance index yog qhov taw qhia digital ntawm cov nyhuv ntawm ib qho khoom lag luam tom qab nws siv rau cov ntshav qab zib, qhov qis dua nws yog, cov zaub mov muaj kev nyab xeeb rau cov ntshav qab zib. Koj yuav tsum nco ntsoov saib xyuas GI cov khoom lag luam, thiaj li tsis ua rau muaj kev phom sij rau kev noj qab haus huv.
Qhov ntsuas tseem ceeb thib ob yog chav ua mov ci.
Lawv qhia tus nqi ntawm cov carbohydrates hauv zaub mov. Ntau tus neeg mob xav tias - pes tsawg lub khob cij muaj ib omelet muaj? Nws muaj ib tus XE. Qhov no yog qhov ntsuas me me.
Qhov ntsuas GI raug faib ua:
- Txog 50 PIECES - khoom noj tsis cuam tshuam rau cov ntshav qab zib;
- Txog li 70 PIECES - qee zaum zaub mov qee zaum muaj nyob hauv kev noj haus, zoo siab thaum sawv ntxov;
- Los ntawm 70 units thiab sab saud - cov khoom tsim tau qhov nce siab hauv cov ntshav qab zib.
Tsis tas li ntawd, qhov ntsuas cua kub kho kuj tseem cuam tshuam los ntawm cov hau kev ntawm kev kho cua sov ntawm cov khoom. Mob ntshav qab zib, koj tuaj yeem ua zaub mov noj li no:
- Rau ib nkawm niam txiv;
- Rwj;
- Nyob rau grill;
- Hauv qhov cub qeeb;
- Hauv microwave.
Kev ua raws li cov cai saum toj saud tau lees tias tus neeg mob ua kom ntsuas tau cov ntshav qab zib.
Pom zoo Cov Khoom Omelet
Tsis txhob xav tias qhov omelet tau npaj tsuas yog los ntawm cov qe thiab mis nyuj haus. Nws lub peev xwm tuaj yeem sib txawv nrog zaub, nceb thiab nqaij cov khoom. Qhov loj tshaj plaws yog tias lawv txhua tus muaj cov khoom siv calories tsawg thiab GI.
Ib txoj hau kev npaj tau zoo yuav yog ib qho zoo kawg nkaus ua tshais lossis noj hmo rau tus neeg mob ntshav qab zib. Koj tuaj yeem noj nws txawm tias ua noj lossis ua rau kib hauv lub lauj kaub nrog siv roj zaub tsawg kawg. Thawj txoj kev yog qhov zoo dua rau ib tus mob ntshav qab zib, thiab yog li nyob rau hauv ib lub zaub mov muaj qhov ntau dua ntawm cov txiaj ntsig zoo vitamins thiab minerals.
Rau kev npaj ntawm omelettes, nws raug tso cai rau siv cov khoom zoo li no uas muaj GI tsawg thiab cov ntsiab lus tsis zoo:
- Cov qe (tsis pub ntau tshaj ib hnub ib zaug, vim cov yolk muaj cov roj cholesterol ntau);
- Cov mis nyuj tag nrho;
- Skim mis nyuj;
- Tofu cheese;
- Nqaij qaib fillet;
- Qaib keej
- Txaij
- Nceb;
- Cov kua txob qab zib;
- Tshuaj Ntsaws;
- Qij
- Txiv lws suav
- Taum ntsuab;
- Pob zaub paj zaub;
- Zaub paj zaub
- Hlais nplej
- Zaub txhwb qaib;
- Dill.
Cov khoom xyaw tuaj yeem ua ke raws li tus kheej saj nyiam ntawm cov ntshav qab zib.
Cov zaub mov txawv
Hauv qab no yuav tau nthuav tawm ntau cov zaub mov txawv uas yuav txaus siab rau cov saj ntawm txawm tias feem ntau nyiam lub siab nyiam dua. Tus mob ntshav qab zib tau yooj yim khaws ib qho omelet uas tau raws li nws nyiam saj heev. Txhua lub tais diav muaj GI tsawg, cov ntsiab lus carbohydrate tsawg thiab cov mov ci cov ntsiab lus. Xws li omelets tuaj yeem noj txhua txhua hnub, tsis tas siv sijhawm ntau rau lawv qhov kev npaj.
Greek omelet yog qhov txawv txav los ntawm nws qhov muag qab, thaum nws muaj cov ntsiab lus tsis tshua zoo. Nws tau npaj nrog ntxiv ntawm spinach, uas ntev tau lees paub nyob hauv Europe vim muaj cov ntsiab lus ntawm ntau cov vitamins thiab minerals.
Txhawm rau npaj nws, koj yuav xav tau cov khoom xyaw hauv qab no:
- 150 grams ntawm spinach tshiab;
- 150 grams ntawm tshiab champignon lossis oyster nceb;
- Ob dia ntawm tofu cheese;
- Ib lub me dos;
- Peb lub qe qe.
- Ua noj roj rau kib;
- Ob peb ceg ntawm parsley thiab dill;
- Ntsev, kua txob rau hauv av dub.
Finely chop cov dos thiab nceb thiab ncuav lawv mus rau hauv lub lauj kaub kub, simmer tshaj tsawg cua sov rau tsib feeb. Nws yuav tsum tau muab sau cia tias me ntsis dej yuav tsum tau ntxiv rau cov roj zaub thaum kib. Tom qab kib, muab cov zaub sib tov rau ib lub phaj thiab sib xyaw nrog cov nqaijrog. Tom qab ntawd muab tso rau ntawm qhov hluav taws kub dua, ntxiv cov nqaij taum txho, taum thiab sib tov, ntsev thiab hwj txob rau saj. Ua noj tshaj li tsawg cua sov hauv qab lub hau. Ua hauj lwm pab los ntawm luas ib tug Greek omelet nrog tshuaj ntsuab.
Tsis muaj tsawg dua kev pab cuam thiab qab omelette daim ntawv qhia nrog zaub cob pob thiab taum paj cheese. Nws hloov tawm nws yog qhov zoo nkauj heev. Qhov kev pabcuam plaub yuav xav tau cov khoom siv hauv qab no:
- Ib tablespoon ntawm zaub roj;
- 200 grams ntawm zaub cob pob;
- Ib nrab dos;
- Peb lub qe;
- Ob peb ceg ntawm dill thiab parsley;
- Ntsev, kua txob rau hauv av dub - saj.
- 100 gram ntawm cov rog muaj roj cheese.
Txhawm rau pib nrog, kib coarsely tws zaub cob pob thiab dos hauv ib nrab ib ncig tshaj qhov hluav taws kub loj, nws yog qhov zoo dua los ua qhov no hauv saucepan, thiab ntxiv me ntsis dej rau roj zaub. Ua noj rau tsib feeb, nplawm tsis tu ncua.
Ua ke nrog qe nrog ntsev thiab kua txob dub, yeej kom txog thaum ua npuas muag npluav. Koj tuaj yeem siv lub khaub zig, tab sis cov khoom sib tov lossis rab rab rau hauv qhov no yuav yog qhov kev xaiv zoo tshaj. Ncuav cov qe sib xyaw rau hauv cov zaub kib hauv lub lauj kaub, nchuav nws kom zoo dua li saum npoo. Ua noj tshaj li nruab nrab kub rau ob rau peb feeb. Txau lub omelet nrog cheese, thawj tsoo nws nrog koj txhais tes. Ua noj lwm tsib feeb dua li cov cua sov qis dua ib lub hau.
Nws yog ib qho tsim nyog yuav tsum tau mob siab rau qhov pom ntawm lub ntsej muag thaum nws nce, yog li cov txheej txheem ua noj dhau lawm. Txau cov zaub mov tiav nrog tshuaj ntsuab.
Ua lub omelette kub kom txog thaum nws "ntsoog".
Dab tsi yog omelet nrog?
Raws li tau hais ua ntej, nplai cov qe yuav ua tiav zaub mov. Tab sis nws raug tso cai ua haujlwm nrog nqaij lossis ntau sab zaub mov. Feem ntau, zaub rau sab lauj kaub tais diav rau cov neeg mob ntshav qab zib yuav tsum nyob rau qhov muaj feem ntau ntawm cov zaub mov noj, vim tias lawv yog cov uas xas lub cev nrog cov vitamins thiab lub zog.
Raws li ib sab zaub mov, stewed zaub yog zoo meej rau ib qho yooj yim omelet (ua los ntawm qe thiab mis nyuj). Lawv tuaj yeem npaj raws li qhov nyiam saj ntawm tus mob ntshav qab zib. kev pom zoo rau kev kho cua sov - steamed thiab hauv chav ua noj qeeb, yog li cov zaub yuav khaws ntau tus lej ntawm cov kab tseem ceeb.
Hauv chav ua noj qeeb, piv txwv li koj tuaj yeem ua noj ratatouille. Nws yuav xav tau cov khoom lag luam zoo li no:
- Ib lub qe;
- Ob lub kua txob qab zib;
- Ob lub txiv lws suav;
- Ib dos;
- Ob peb cloves ntawm qej;
- 150 ml ntawm kua txiv lws suav;
- Ib tablespoon ntawm zaub roj;
- Ntsev, kua txob rau hauv av dub kom saj;
- Ob peb ceg ntawm dill thiab parsley.
Txiav qe, txiv lws suav thiab dos rau hauv cov nplais, kua txob rau hauv ib daim hlab. Muab cov zaub tso rau hauv ib lub taub ntim rau multicooker lossis ib puag ncig stewpan (yog tias ratatouille yuav siav hauv qhov cub), tom qab muaj cov roj hauv qab nrog cov roj zaub. Ntsev thiab kua txob cov zaub.
Txhawm rau npaj cov kua ntses, sib tov kua txiv lws suav nrog qej, dhau los ntawm ib qho xovxwm. Ncuav cov ntses nrog zaub thiab teeb hom stewing rau 50 feeb. Thaum siv lub qhov cub, ci ratatouille ntawm qhov kub ntawm 150 ° C rau 45 feeb.
Ob feeb ua ntej ua noj, sprinkle nrog finely tws tshuaj ntsuab.
Kev qhia noj zaub mov zoo
Txhua tus neeg mob ntshav qab zib yuav tsum paub tias cov zaub mov rau cov piam thaj siab yuav tsum muaj cov zaub mov tshwj xeeb hauv GI. Ntawm cov ntshav qab zib ntawm thawj hom, qhov no yuav tiv thaiv ib tus neeg los ntawm kev txhaj tshuaj ntxiv nrog insulin, tab sis nyob hauv hom ob nws yuav tsis tso cai rau tus kabmob mus rau hauv ib hom foos insulin.
Cov zaub mov omelet tau nthuav tawm saum toj no zoo meej rau kev noj qab haus huv cov ntshav qab zib, thaum saturating lub cev nrog cov vitamins thiab lub zog ntev.
Daim vis dis aus hauv tsab xov xwm no nthuav qhia cov qauv qhia ua ntej omelet tsis muaj kib.
