Kev txheeb xyuas tus kab mob ntshav qab zib kom tus neeg mob yuav tsum ua raws txoj cai ntawm kev coj ua txhua hnub, koom nrog kev tawm dag zog lub cev thiab noj kom yog. Qhov tom kawg ua qhov tseem ceeb hauv kev nce hauv cov ntshav qab zib. Ua raws li cov khoom noj nruj me ntsis, cov ntshav qab zib tau tiv thaiv nws tus kheej los ntawm kev txhaj tshuaj ntxiv thiab tsis tsim nyog.
Zoo li lwm tus neeg muaj kev noj qab haus huv, tus neeg mob ntshav qab zib xav ua kom nws muaj kev noj haus txawv, tshwj xeeb tshaj yog cov tais diav hmoov nplej, vim tias lawv tau txwv nruj tshaj plaws. Qhov kev xaiv muaj nqis yog los npaj cov fritters. Lawv tuaj yeem ua qab zib (tab sis tsis muaj suab thaj) lossis zaub. Qhov no yog cov khoom noj tshais zoo rau tus neeg mob, tso cai rau koj rau lub cev kom ntev.
Nws yuav tsum hais txog tias nws zoo dua yog siv pancakes rau pluas tshais, kom yooj yim nqus ntawm cov piam thaj los ntawm lub cev, vim yog ua haujlwm ntau dua thaum sawv ntxov.
Hauv qab no yuav muab ob peb cov zaub mov txawv rau fritters, ob qho tib si txiv hmab txiv ntoo thiab zaub, noj mus rau hauv tus account lawv cov glycemic Performance index, cov tswvyim ntawm glycemic Performance index thiab cov khoom siv tau npaj rau hauv cov tais diav no tau txiav txim siab.
Glycemic Performance index
Ib qho khoom lag luam twg muaj nws tus kheej glycemic index, uas qhia txog tus nqi ntawm kev nqus ntawm cov piam thaj hauv cov ntshav.
Nrog rau kev kho kub kom tsis haum, qhov ntsuas no tuaj yeem nce ntxiv. Yog li ntawd, nws yog ib qho tseem ceeb kom ua raws li cov lus hauv qab no thaum xaiv cov khoom lag luam rau kev npaj ntawm fritters.
Cov khoom tsim nyog rau cov ntshav qab zib yuav tsum muaj GI tsawg, thiab nws tseem raug tso cai qee zaum noj zaub mov nrog qhov nruab nrab GI, tab sis GI siab yog txwv tsis pub. Ntawm no yog cov lus qhia glycemic Performance index:
- Txog 50 PIECES - qis;
- Txog li 70 units - nruab nrab;
- Los ntawm 70 units thiab sab saud - siab.
Txhua yam zaub mov yuav tsum npaj rau hauv tib txoj kev:
- Ua Noj;
- Rau ib nkawm niam txiv;
- Hauv microwave;
- Nyob rau grill;
- Hauv kev ua noj qeeb qeeb, hom "quenching".
Pancakes rau cov ntshav qab zib tuaj yeem npaj nrog zaub thiab txiv hmab txiv ntoo, yog li koj yuav tsum paub glycemic index ntawm txhua cov khoom xyaw siv:
- Zucchini - 75 units;
- Zaub txhwb qaib - 5 chav nyob;
- Dill - 15 units;
- Suav Mandarin - 40 PIECES;
- Apples - 30 units;
- Qe dawb - 0 QIB, yolk - 50 PIECES;
- Kefir - 15 units;
- Rye hmoov nplej - 45 units;
- Oatmeal - 45 THAWJ.
Feem ntau daim ntawv qhia fritters zaub yog zucchini fritters.
Hash browns zaub mov txawv
Lawv tau npaj sai sai, tab sis lawv cov glycemic Performance index sib txawv ntawm nruab nrab thiab theem siab.
Yog li ntawd, xws li lub tais yuav tsum tsis txhob nyob rau ntawm lub rooj noj mov ntau thiab nws yog ntshaw tias cov pancakes yuav noj hauv thawj lossis ob pluas mov noj.
Txhua yam no yog vim qhov tseeb hais tias nyob rau thawj ib nrab ntawm ib hnub tus neeg muaj lub cev ua haujlwm ntau tshaj plaws, qhov no yuav pab kom cov piam thaj hauv ntshav nkag mus sai dua.
Rau taub hau fritters koj yuav xav tau:
- Ib khob ntawm rye hmoov nplej;
- Ib qho me me zucchini;
- Ib lub qe;
- Zaub txhwb qaib thiab dill;
- Ntsev thiab kua txob rau saj.
Zucchini grate, tws parsley thiab dill, thiab sib tov txhua yam khoom xyaw ntxiv kom txog thaum tus. Lub sib xws ntawm lub xeem yuav tsum nruj. Koj tuaj yeem kib cov pancakes hauv saucepan ntawm ib qho me me ntawm cov roj zaub nrog ntxiv ntawm dej. Los yog chav. Yav dhau los, npog hauv qab ntawm tais nrog parchment ntawv, qhov twg lub khob noom cookie yuav nteg tawm.
Los ntawm txoj kev, hmoov nplej rye tuaj yeem hloov nrog oatmeal, uas yooj yim rau kev ua noj hauv tsev. Ua li no, noj oatmeal thiab zom nws rau hauv cov hmoov uas siv rab los yog kas fes grinder. Tsuas yog nco qab tias flakes lawv tus kheej txwv tsis pub rau cov neeg mob ntshav qab zib, vim lawv muaj glycemic Performance index siab dua qhov nruab nrab, tab sis hmoov nplej ntawm qhov tsis sib xws, tsuas yog 40 units.
Daim ntawv qhia no yog tsim los rau ob qho kev pab, ntxiv cov pancakes ntxiv tuaj yeem muab cia rau hauv tub yees.
Qab zib pancakes
Pancakes rau hom 2 mob ntshav qab zib tuaj yeem ua rau khoom noj qab zib, tab sis tsuas yog tsis muaj qab zib. Nws yuav tsum tau hloov nrog ntau lub ntsiav tshuaj ntawm qab zib, uas yog muag hauv txhua lub tsev muag tshuaj.
Qab zib fritters zaub mov txawv tuaj yeem npaj ob qho tib si nrog ntxiv ntawm tsev cheese thiab nrog kefir. Txhua yam nws yog nyob ntawm tus nyiam ntawm tus neeg. Lawv txoj kev kho cua sov yuav tsum yog kib, tab sis nrog kev siv cov roj zaub tsawg kawg, lossis faus. Qhov kev xaiv tom kawg yog qhov zoo dua, txij li nyob rau hauv cov khoom lag luam tseem tshuav ntau cov txiaj ntsig zoo ntawm cov vitamins thiab cov zaub mov, zoo li glycemic index ntawm cov khoom tsis nce ntxiv.
Rau cov txiv qaub fritters koj yuav xav tau:
- Ob lub tsev pheeb suab ntaub;
- Ib khob hmoov (rye lossis oatmeal);
- Ob lub qab zib tshuaj;
- 150 ml rog tsis pub kefir;
- Ib lub qe;
- Cinnamon
Muab kefir thiab sweetener nrog hmoov thiab sib tov kom txog thaum twg cov qog ploj tag. Tom qab ntawd ntxiv cov qe thiab cov tangerines. Cov nqaij nyoos yuav tsum tau muab yav tas los tev, muab faib ua tej thooj thiab hlais ib nrab.
Muab tso rau hauv lub lauj kaub nrog rab diav. Thawb ob peb daim ntawm cov txiv ntoo. Maj mam kib hauv qab lub hau ntawm ob sab rau peb mus rau tsib feeb. Tom qab ntawd muab tso rau ntawm ib lub tais thiab sprinkle nrog cinnamon. Tus nqi ntawm cov khoom xyaw no yog tsim rau ob qho kev pabcuam. Qhov no yog kev noj tshais zoo kawg nkaus, tshwj xeeb yog ua ke nrog tonic tshuaj yej raws li txiv kab ntxwv soob.
Kuj tseem muaj ib daim ntawv qhia siv cov nqaij cheese tsis muaj rog, tab sis nws yuav zoo li cheese ncuav, dua li pancakes. Rau ob qhov kev pabcuam koj yuav xav tau:
- 150 grams ntawm cov rog tsis muaj tsev cheese;
- 150 - 200 grams hmoov (nplej los yog oatmeal);
- Ib lub qe;
- Ob lub qab zib tshuaj;
- 0.5 teaspoon ntawm dej qab zib;
- Ib qho qab zib thiab kua txiv;
- Cinnamon
Tev lub kua thiab ua kom zoo siab, tom qab ntawd ua ke nrog tsev cheese thiab hmoov. Do kom txog thaum tus. Ntxiv 2 ntsiav tshuaj ntawm sweetener, tom qab diluting lawv nyob rau hauv ib me nyuam diav dej, ncuav hauv dej qab zib. Sib tov tag nrho cov khoom xyaw ntxiv. Fry hauv qab lub hau rau hauv saucepan nrog qhov tsawg kawg ntawm cov roj zaub, nws raug tso cai rau ntxiv me ntsis dej. Tom qab ua noj ua haus, nchuav cov cinnamon ntawm cov fritters.
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, ob peb ntau daim ntawv qhia ua noj pancake rau cov ntshav qab zib tau nthuav tawm.
