Thaum kuaj pom ntshav qab zib, tus neeg mob thoob plaws nws lub neej yuav tsum ua raws li ntau yam kev cai, lub ntsiab yog kev noj zaub mov zoo. Txhua yam khoom yuav tsum raug xaiv raws li lawv cov glycemic index (GI) thiab kho kom sov.
Nws raug tso cai kom rhaub khoom noj thiab rhaub, tab sis hom no tau cuam tshuam sai sai rau cov neeg mob ntshav qab zib. Tias yog vim li cas multicooker tsim nyog ntau thiab ntau dua. Tsis tas li ntawd, cov zaub mov txawv rau cov neeg mob ntshav qab zib tau sib txawv thiab kev npaj tsis siv sijhawm ntau, thaum txhua yam khoom tseem khaws cov vitamins thiab zaub mov kom zoo.
Hauv qab no peb yuav xav txog lub tswvyim ntawm GI thiab tso cai khoom lag luam rau cov ntshav qab zib, zaub mov txawv rau cov ncuav pastries, nqaij thiab ntses cov tais diav, nrog rau cov sab uas tsis yooj yim uas tuaj yeem ua rau hauv qeeb qeeb rau lub sijhawm luv.
Glycemic Performance index
Lub glycemic Performance index yog qhov taw qhia digital ntawm cov nyhuv ntawm cov zaub mov ntawm cov ntshav qabzib, qis dua nws yog, kev nyab xeeb dua rau cov neeg mob ntshav qab zib. Nws yog qhov tsim nyog uas qhov ntsuas tsis nce ntawm kev kho cua sov kom zoo.
Kuj tseem muaj cov khoom lag luam ntawm kev cais tawm, piv txwv li, carrots, uas nyob hauv nws daim ntawv tshiab muaj GI ntawm 35 IU, tab sis hauv rhaub txhua 85 IU. yog li ntawd, nws tuaj yeem noj tau nyoos xwb. Ntau kuj yog nyob ntawm lub sib xws ntawm cov tais diav, yog tias cov txiv hmab txiv ntoo thiab zaub uas raug tso cai tuaj rau hauv lub xeev ntawm cov qos yaj ywm mos, lawv qhov taw qhia yuav nce ntxiv, vim tias muaj cov ntsiab lus fiber ntau. Qhov xwm txheej yog zoo li qub nrog kua txiv. Txawm hais tias lawv tau ua los ntawm cov txiv hmab txiv ntoo uas tau txais txiaj ntsig zoo, lawv muaj qhov GI siab.
Qhov taw qhia GI:
- Txog li 50 qhov - cov khoom lag luam raug tso cai yam tsis muaj kev txwv;
- Txog li 70 PIECES - cov khoom noj raug tso cai tsuas yog qee zaum thiab hauv cov khoom me me xwb;
- Los ntawm 70 units thiab sab saud yog txwv tsis pub.
Ib lub rooj noj qab haus huv yuav tsum muaj txiv hmab txiv ntoo, zaub, thiab tsiaj txhu. Lauj kaub tais diav rau cov mob ntshav qab zib raug tso cai ua noj los ntawm cov zaub uas muaj GI tsawg thiab cov ntsiab lus hauv calorie:
- Cov zaub qhwv dawb;
- Pob zaub paj zaub;
- Zaub paj zaub
- Tshuaj Ntsaws;
- Qij
- Cov kua txob qab zib;
- Cov kua txob ntsuab thiab liab;
- Lentils
- Qhuav thiab zuaj daj thiab ntsuab peas;
- Nceb;
- Txaij
- Txiv lws suav
- Carrots (raw tsuas yog).
Rau zaub nyoos thiab pastries, cov txiv ntoo hauv qab no yog siv:
- Tsawb
- Cwjmem
- Tub Pos Lis
- Currants liab thiab dub;
- Rais dej npau;
- Txiv kab ntxwv
- Dab neeg;
- Txiv qaub
- Npauj npaim tuaj
- Apricots
- Plums;
- Cherry plum;
- Persimmon;
- Gooseberry;
- Nectarine.
Los ntawm nqaij thiab ntses cov khoom lag luam, koj yuav tsum xaiv cov roj ntsha uas tsis muaj roj ntau, tshem tawm cov tawv nqaij. Tsis muaj ib yam dab tsi hauv nws, tsuas yog muaj cov cholesterol siab xwb. Los ntawm nqaij, offal thiab ntses raug tso cai xws li:
- Nqaij qaib ntaus;
- Qaib ntxhw;
- Luav nqaij;
- Nqaij nyuj;
- Nqaij qaib siab;
- Nqaij nyuj nplooj siab;
- Nyuj nyoos nplaig;
- Pike
- Lub Flounder;
- Xauj;
- Pollock.
Ntawm cov khoom noj siv mis thiab qaub-mis, yuav luag txhua yam muaj peev xwm tso cai, tshwj tsis yog cov qaub cream, butter, qab zib yoghurts thiab curd masses.
Ci
Cov ntawv qhia ua hom mob ntshav qab zib hom 2 rau hauv kev ua noj qeeb qeeb suav nrog ntau yam khoom noj uas koj tuaj yeem noj rau koj thawj zaug lossis noj tshais thib ob.
Txhawm rau lawv npaj tau zoo, koj yuav tsum paub ob peb txoj cai yooj yim.
Kev siv cov nplej nplej pob txha yog txwv tsis pub, nws tuaj yeem hloov nrog rye lossis oatmeal. Cov tom kawg tuaj yeem ua nws tus kheej los ntawm kev sib tsoo oat flakes hauv rab los yog kas fes grinder rau hauv lub xeev cov hmoov. Tsis tas li, muaj pes tsawg lub qe tuaj yeem hloov kho, noj ib lub qe, thiab hloov cov seem nrog cov protein.
Rau cov kua charlotte koj yuav xav tau:
- Ib lub qe thiab peb lub taub;
- 300 grams ntawm cov txiv apples;
- 200 grams ntawm pears;
- Sweetener lossis stevia kom saj (yog hais tias cov txiv hmab txiv ntoo yog qab zib, tom qab ntawd koj tuaj yeem ua yam tsis muaj lawv);
- Rye lossis oat hmoov nplej - 300 grams;
- Ntsev - ib nrab ib me nyuam diav;
- Ci hmoov - ib nrab ntawm ib lub hnab;
- Cinnamon mus saj.
Charlotte mov paj yuav tsum yog creamy, yog tias nws yog qee qhov tsawg dua, tom qab ntawd nws tus kheej nce cov hmoov nplej. Txhawm rau pib nrog, koj yuav tsum ua ke cov qe, cov protein thiab qab zib, yeej txhua yam kom txog thaum muaj cov lus ua npuas. Koj tuaj yeem siv cov khaub zig, tshuab daj lossis khoom sib tov.
Sift hmoov nplej rau hauv qe, ntxiv ntsev thiab cinnamon thiab sib tov txhua yam kom huv si kom thiaj li tsis muaj cov qog tuaj hauv lub khob noom cookie. Tev txiv apples thiab pears, txiav mus rau hauv me me cubes, ncuav rau hauv lub khob noom cookie. Hauv qab ntawm lub taub ntim rau multicooker, muab ib lub kua, txiav mus rau hauv cov hlais nyias nyias, ua ntej nws muaj roj nrog zaub roj thiab txhuam nws nrog hmoov. Tom qab ntawd ncuav lub khob noom cookie tusyees. Teeb hom kev "ci", lub sijhawm yog ib teev. Tom qab ua noj, qhib lub hau ntawm multicooker thiab cia lub charlotte sawv rau tsib mus rau kaum feeb, tsuas yog tom qab ntawd tshem tawm ntawm cov pwm.
Kev ci yuav tuaj yeem kho kom zoo nkauj nrog sprigs ntawm mint thiab tawg nrog cinnamon.
Nqaij thiab ntses cov tais diav hauv lub multicooker
Nqaij, offal thiab ntses tais diav yuav yog ib qho zoo noj su thiab ua hmo. Qhov thib ob hauv chav ua noj muaj peev xwm ua kom siav thiab muab cub. Qhov yooj yim ntawm multicooker yog tias nyob rau txhua tus qauv, tsis hais tus nqi, muaj qhov cub ob chav. Qhov no tso cai rau koj los ua cutlets thiab meatballs yam tsis ntxiv roj zaub, Kuv siv ncu ncu xwb.
Ib qho zaub mov qab tshaj plaws rau cov neeg mob ntshav qab zib yog xim av txhuv pilaf nrog nqaij qaib. Cov zaub mov no yuav yog ib qho tseem ceeb ua ntej noj hmo, tsis cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav thiab ua kom nws zoo nkauj sai sai. Nws tsim nyog nco qab ib qho tseem ceeb txoj cai - cov txhuv dawb hauv qab qhov txwv nruj tshaj plaws, thiab hauv txhua cov ntawv qhia nws tau hloov nrog xim av (cov txhuv xim av).
Rau rau qhov koj yuav xav tau:
- 700 grams ntawm nqaij qaib;
- 600 gram ntawm cov xim av (xim av) mov;
- Lub taub hau qej;
- Zaub roj;
- Ntsev, txuj lom rau saj.
Txhawm rau pib nrog, koj yuav tsum tau ua kom yaug cov txhuv thiab hliv rau hauv lub peev xwm ntawm multicooker, yav tas los muaj roj nrog zaub roj. Txiav cov nqaij qaib rau hauv daim 3-4 cm hauv qhov loj thiab sib tov nrog mov, ntxiv ob dia roj zaub, ntsev thiab txuj lom. Ncuav tag nrho 800 ml dej, thiab muab cov hlais qej ntxig rau saum. Teem lub hom "pilaf" rau 120 feeb.
Flounder hauv chav ua noj qeeb qeeb tuaj yeem ua haujlwm tsis yog khoom noj qab zib txhua hnub, tab sis kuj dhau los ua cov tseem ceeb ntawm txhua lub rooj noj mov. Nws tau npaj tau yooj yim heev thiab sai sai. Cov khoom xyaw hauv qab no yuav tsum:
- Ib kg ntawm flounder;
- Ob lub txiv lws suav loj;
- Ib lub txiv qaub;
- Ntsev, kua txob rau hauv av dub - mus saj;
- Ib pawg ntawm parsley.
Ua noj ua haus pib nrog kev xav tau los ntxuav lub flounder, ris nrog ntsev thiab kua txob thiab lub caij nrog freshly nyem kua txiv txiv qaub. Xa cov ntses rau hauv lub tub yees rau ob rau peb teev.
Txiv lws suav yuav tsum tau txiav mus rau hauv me me cubes thiab finely chop lub parsley. Muab cov roj tso rau hauv cov roj thiab muab ntses tso rau hauv, thiab hauv cov txiv lws suav thiab zaub ntsuab. Ua noj hauv kev ci hom rau ib nrab ib teev. Muaj qhov thib ob, ntau qhov kev xaiv tseem ceeb - cov ntses tau nteg tib txoj kev, tsuas yog nyob ntawm txoj hlua hlau rau kev ua noj "steamed".
Cov zaub mov zoo dua yog nqaij cutlets rau hom 2 mob ntshav qab zib. Rau lawv koj yuav xav tau:
- 500 grams nqaij qaib mis tsis muaj tawv nqaij;
- Ib nrab dos;
- Ib lub qe;
- Ob tug hlais cov mov mog.
- Ntsev, kua txob, hauv pem teb kom saj.
Dhau lub fillet los ntawm ib tug nqaij grinder los yog ib tug blender, ntxiv dos grated on nplua grater, yeej nyob rau hauv ib qe, ntsev thiab kua txob. Soak lub khob cij hauv mis lossis dej, cia kom swell, tom qab ntawd nyem tawm cov kua thiab kuj dhau los ntawm nqaij grinder. Sib tov tag nrho cov khoom xyaw kom huv si thiab muab cov ntawv txiav tawm.
Chav rau 25 feeb, koj tsis tuaj yeem tig nws dhau. Nws raug nquahu kom ua haujlwm nrog zaub ntsuab sab zaub.
Sab lauj kaub tais diav
Qhia ua ntshav qab zib rau cov neeg mob ntshav qab zib ua noj qeeb qeeb xws li noj zaub. Piv txwv li, sab lauj kaub tais diav rau cov neeg mob ntshav qab zib muaj peev xwm muaj ntau cov zaub thiab ua su noj lossis noj hmo.
Txog ntshav qab zib ratatouille, koj yuav tsum:
- Ib lub qe;
- Ib dos;
- Ob lub txiv lws suav;
- Cov kua txiv lws suav (nrog pulp) - 150 ml;
- Ob cloves ntawm qej;
- Ob lub kua txob qab zib;
- Ib pawg ntawm dill thiab parsley.
Txiav qe txaij, txiv lws suav thiab dos rau hauv cov nplhaib, kua txob nrog cov quav nyab tuab. Ua rau muaj peev xwm ntawm multicooker nrog roj roj thiab nteg cov zaub nyob ib puag ncig ntawm daim foos, hloov ua ke ntawm ib leeg, ntsev thiab kua txob mus saj. Npaj sau rau rau ratatouille: dhau qej los ntawm cov xovxwm thiab sib tov nrog kua txiv lws suav. Ncuav zaub rau hauv cov kua. Ua noj hauv "quenching" hom rau 50 feeb, tsib feeb ua ntej thaum xaus ntawm hom, sprinkle ib sab zaub mov nrog tws tshuaj ntsuab.
Daim vis dis aus hauv tsab xov xwm no nthuav qhia daim ntawv qhia txog nqaij qaib nqaij ua nqaij qaib, uas tau tso cai rau ntshav qab zib.
