Nrog rau cov ntshav qab zib mellitus, ib tus neeg lub neej hloov pauv ntau yam - koj yuav tsum soj ntsuam kev noj haus txhua hnub, nce kev tawm dag zog tsawg thiab hloov kev noj zaub mov kom zoo. Qhov tom kawg tau muaj qhov cuam tshuam zoo rau cov ntshav qab zib.
Qhov thib ob ntawm cov ntshav qab zib xav tau tus neeg mob kom ua raws li qee txoj cai ntawm khoom noj khoom haus, tsis suav nrog ib co lej ntawm cov khoom lag luam los ntawm kev noj haus. Ib qho ntawm cov tais diav tsis zoo yog cov khoom qab zib thiab khoom qab zib. Tab sis yuav ua li cas, vim hais tias qee zaum koj yeej xav kho koj tus kheej rau cov khoom qab zib?
Tsis txhob poob siab rau hauv kev cia siab, muaj ntau yam zaub mov txawv - qhov no yog cheesecake, thiab khoom qab zib, thiab txawm tias yog ncuav. Txoj cai tseem ceeb rau tus mob ntshav qab zib yog ua noj khob noom tsis muaj qab zib. Nws kuj tseem tsim nyog xav txog glycemic index ntawm cov khoom lag luam, vim nws yog qhov ntsuas nws cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav.
Hauv qab no yog cov npe ntawm cov khoom lag luam nrog qis glycemic index uas tau siv rau hauv kev npaj cov khoom qab zib, lub tswvyim ntawm GI raug txiav txim siab, thiab ntau yam khoom qab zib rau cov ntshav qab zib hom 2 tau nthuav tawm.
Glycemic Index ntawm Cov Khoom Ci
Lub tswv yim ntawm glycemic Performance index yog hais txog qhov ntsuas qhov cuam tshuam uas muaj kev cuam tshuam ntawm kev ntshav ntws mus rau hauv cov ntshav. Qhov qis dua tus naj npawb no, kev nyab xeeb dua cov khoom lag luam. Nws kuj tshwm sim hais tias thaum kho cov cua sov, qhov ntsuas tau nce siab. Qhov no yog qhov tseeb tshwj xeeb rau cov carrots, uas nyob hauv daim ntawv nyoos muaj 35 units, thiab hauv rhaub 85 units.
Qhov taw qhia kev ntsuas mob ntshav qab zib yuav tsum muaj tsawg, qee zaum nws raug tso cai noj zaub mov nrog qhov nruab nrab GI, tab sis siab nyob rau hauv kev txwv nruj.
Qhov ntsuas dab tsi uas suav tias yog ib txwm:
- Txog 50 PIECES - qis GI;
- Txog 70 PIECES - nruab nrab GI;
- Los ntawm 70 units thiab sab saud - siab GI.
Txhawm rau ua kom tsis tsuas yog ncuav qab zib qab, tab sis kuj muaj kev noj qab haus huv, hauv qab no yog cov khoom siv hauv cov zaub mov noj, nrog lawv cov ntsuas GI:
- Rye hmoov nplej - 45 units;
- Kefir - 15 units;
- Qe dawb - 45 QIB, yolk - 50 PIECES;
- Kua - 30 units;
- Blueberries - 40 units;
- Blackcurrant - 15 PIECES;
- Liab currant - 30 PIECES;
- Rog-free tsev me cheese - 30 units.
Thaum ua cov tais diav, suav nrog cov khoom qab zib, nco ntsoov yog mus rau lub rooj glycemic Performance index.
Ci
Pies rau cov ntshav qab zib tau ua tshwj xeeb los ntawm cov hmoov nplej wholemeal, hmoov nplej rye yog tsim nyog xaiv. Nws yog qhov zoo dua rau noj lub khob noom cookie yam tsis tau ntxiv qe. Cov ntawv qhia zoo tshaj plaws yog do ib pob ntawm cov poov xab (11 grams) hauv 300 ml dej sov thiab ntxiv ib rab ntsev qab ntsev. Tom qab sifting 400 grams ntawm rye hmoov, ntxiv ib tablespoon ntawm zaub roj thiab knead ib tug tuab mov paj. Sau ntawv cia rau hauv qhov chaw sov rau 1.5 - 2 teev.
Txhawm rau kom tau txais cov khoom qab zib, koj tuaj yeem yaj ob peb ntsiav tshuaj ntawm lub khob ntawm cov dej me thiab ntxiv rau lub khob noom cookie. Txog kev sau ntawm cov pies, koj tuaj yeem siv:
- Tsawg rog tsev cheese;
- Tsawb
- Npauj npaim tuaj
- Currant.
Cov txiv av yuav tuaj yeem sau rau ntawm daim ntxhib lossis ntxig rau hauv cov thawv me me, tau ua yav tas los tev thiab tev. Ci pies nyob rau hauv qhov cub, ntawm qhov kub ntawm 180 C, rau 30 feeb.
Ib qho zaub mov qab tshaj plaws rau cov neeg mob ntshav qab zib yog tsis muaj piam thaj. Lawv yooj yim los npaj thiab tsis tas yuav roj roj thaum kib, uas yog qhov tseem ceeb heev rau cov kabmob no. Xws li cov khoom noj qab zib tsis muaj piam thaj yuav muaj ob qho tib si thiab noj qab nyob zoo.
Rau ob peb servings koj yuav xav tau:
- 0.5 teaspoon ntawm ci hmoov;
- 200 ml ntawm mis;
- Oatmeal (npaj los ntawm oatmeal, pre-tws hauv rab los yog kas fes grinder);
- Blueberries, currants;
- Cinnamon
- Lub qe.
Ua ntej tshaj, ntaus mis thiab qe zoo, tom qab ntawd ncuav hauv oatmeal thiab ntxiv ci hmoov. Yog tias muaj lub siab xav ua cov pancakes qab zib, ces ob ntsiav tshuaj ntawm qab zib yuav tsum tau yaj nyob rau hauv cov mis nyuj.
Sib tov txhua yam kom huv si thiaj li tsis muaj lumps. Ci hauv lub lauj kaub kom txog thaum Golden xim av, yam tsis tau siv roj zaub. Nws raug tso cai rau roj rau saum npoo av kom cov txiv ntoo American tsis txhob hlawv.
Ua nyob rau hauv feem, hauv peb daim, garnished nrog berries thiab sprinkled pancakes nrog cinnamon.
Ncuav Thiab Ncuav Mog Qab
Lub ncuav qab zib uas tsis muaj suab thaj yog siav sai heev thiab muaj qhov txawv tsis zoo. Nws yuav siv ob qho nruab nrab txiv apples, tev tawm, txiav ua plaub fab thiab simmer nrog cov dej me me. Thaum lawv muag txaus, tshem tawm los ntawm tshav kub thiab yeej nrog rab kom txog thaum sib xws ntawm qos yaj ywm mos.
Tom ntej no, kib 150 grams ntawm cereal hauv lub lauj kaub qhuav nrog cinnamon. Sib tov applesauce nrog 150 grams ntawm tsev tsis muaj rog, cheese ntxiv 1.5 tbsp. dia cocoa thiab yeej nyob rau hauv ib tug blender. Tsim cov ncuav qab zib thiab yob hauv cereal, muab tso rau hauv tub yees rau hmo ntuj.
Yog tias tsis muaj ci, koj tuaj yeem ua ib qho cheesecake, koj tsis tas yuav zuaj lub khob noom cookie.
Txhawm rau ua cov cheesecake, koj yuav xav tau cov khoom lag luam no:
- 350 gram ntawm cov rog rog tsev cheese, nyiam dua pasty;
- 300 ml ntawm cov roj ntsha yogurt lossis kefir;
- 150 gram ntawm ncuav qab zib rau cov ntshav qab zib (fructose);
- 0.5 txiv qaub;
- 40 ml ntawm kua txiv apple;
- Ob lub qe;
- Peb lub qab zib tshuaj ntsiav;
- Ib diav ntawm cov hmoov txhuv nplej siab.
Ua ntej, zom cov ncuav qab zib hauv ib rab thiab nrog tshuaj khib. Nws yuav tsum me heev crumb. Nws yuav tsum tau pw tawm hauv daim ntawv sib sib zog nqus, yav tas los ntub nrog butter. Xa cov cheesecake yav tom ntej rau hauv lub tub yees rau 1.5 - 2 teev.
Thaum lub hauv paus khov nyob rau hauv lub tub yees, lub filling tau npaj. Sib tov tsev cheese thiab kefir thiab yeej nyob rau hauv ib rab kom txog thaum tus. Tom qab ntawd ntxiv coarsely tws txiv qaub rau rab thiab ua kom hnyav li ib pliag.
Sib tov cov qe rau hauv ib lub tais cais nrog cov hmoov txhuv nplej, tom qab ntawd ua ke nrog txhaws. Tshem lub hauv paus los ntawm tub yees thiab ncuav txhaws tusyees muaj. Cheesecake yuav tsum tsis txhob muab ci rau hauv qhov cub. Npog cov zaub mov nrog cov khoom qab zib yav tom ntej nrog ntawv ci thiab muab tso rau hauv ib lub taub, loj hauv qhov taub thiab ntim tau ib nrab nrog dej.
Tom qab ntawd muab cov cheesecake tso rau hauv qhov cub thiab ci ntawm qhov kub ntawm 170 C, rau ib teev. Cia kom txias kom tsis txhob tshem tawm ntawm lub qhov cub, nws yuav siv plaub teev. Ua ntej pab lub cheesecake rau ntawm lub rooj, nphoo nws nrog cov cinnamon thiab garnish nrog txiv hmab txiv ntoo.
Daim vis dis aus hauv tsab xov xwm no nthuav tawm qee cov zaub mov txawv rau cov neeg mob ntshav qab zib.
