Kev noj haus los ntawm cereals yog ib qho tseem ceeb ntawm kev noj zaub mov kom tiav. Qhov khoom ntuj no yog nplua nuj hauv fiber ntau thiab ntau cov kab tsim, tsis muaj qhov nws tsis yooj yim sua kom tswj tau koj lub cev zoo.
Zoo li lwm yam khoom noj cov zaub mov, cov zaub mov ntawm cov cereals muaj qhov tshwj xeeb glycemic index (GI), thiab nws yuav sib txawv raws li ntau yam ntawm cov khoom noj khoom haus.
Lub tswv yim ntawm glycemic Performance index yuav tsum to taub sai npaum li cas qhov no los yog cov zaub mov yuav hloov pauv mus rau hauv cov ntshav qab zib.
Hauv cereals, raws li txoj cai, qhov ntsuas no yuav tsawg heev. Qhov no yog qhov tseem ceeb heev rau cov neeg uas ua raws li kev noj qab haus huv lossis raug mob hnyav, thiab mob ntshav qab zib tshwj xeeb. Muaj ib txoj cai cog qoob loo uas hais tias qhov loj dua ntawm cov khoom noj mis nyuj ua, qhov tsawg dua nws cov glycemic index.
Hawb pob zaub thiab mov
Lub glycemic Performance index ntawm cov cereal no yog los ntawm 50 txog 60 units, uas tau muab suav hais tias yog nruab nrab. Cov porridge zoo li no tau pom zoo rau kev noj zaub mov zoo vim nws muaj peev xwm tswj tau qabzib thiab cov cholesterol. Buckwheat porridge tsis muaj nqis, thiab cov khoom nws tus kheej vim tias muaj cov tshuaj zoo li no hauv nws:
- cov amino acids;
- cov vitamins;
- cov khoom noj muaj protein;
- tshuaj tiv thaiv kab mob.
Buckwheat yog ib feem ntawm qee qhov kev noj zaub mov kom nrov thiab tsis yog vim tias nws qhov glycemic index tsawg.
Tam sim no cia peb tig los ua mov, tsis yog txhua tus paub tias mov yuav tsis tsuas dawb, tab sis kuj xim av. Ob hom no ntawm cov cereal no zoo siv rau kev ua noj. Lub glycemic Performance index ntawm mov yog los ntawm 45 txog 65 units, thiab cov nplej xim av tau zoo dua los ntawm lub cev dua li nws cov khoom dawb. Hauv cov khoom no, husk, uas muaj ntau ntawm cov khoom siv muaj txiaj ntsig, yog khaws cia, yog li nplej pob kws yog hom ntawm tsev khaws khoom.
Millet groats
Millet GI khoom los ntawm 40 txog 60 units. Txhua yam nws nyob ntawm kev siv ua noj. Lub thinner lub porridge, qis dua nws glycemia. Millet yog qhov zoo tshaj rau cov neeg uas ntsib teeb meem nrog lub plawv thiab cov hlab ntsha, thiab tseem xav kom muaj qhov tsis txaus txo lawv qhov hnyav.
Lub porridge daj no yuav yog cov khoom noj zoo rau me nyuam yaus. Hauv millet cereal muaj cov tshuaj tseem ceeb uas tsim nyog rau kev loj hlob thiab kev loj hlob ntawm cov tub ntxhais hluas muaj sia.
Barley thiab pob kws zom
Hlaws barley yog tus thawj coj tiag tiag hauv qhov qeb duas ntawm kev ua kom noj qab haus huv zoo. Nws qhov GI tsuas yog 20-30 units, tab sis muab cov lus pov thawj uas muab hlaws ua noj hauv dej yam tsis muaj ntxiv ntawm butter. Xws li cov khoom lag luam tsis tuaj yeem ua rau koj lub qab los noj mov, uas tso cai rau koj kom noj nws thaum pluas noj. Cov kws kho mob txaus siab rau barley rau qhov muaj lysine hauv nws, uas muaj peev xwm ntawm:
- du wrinkles;
- ua kom daim tawv nqaij toned.
Cov nplej pob kws yog cov nplua nuj heev hauv phosphorus, kab kawm thiab cov vitamins A, B, C, D
Lub cereal no yuav tsum tau ua nrog kev saib xyuas zoo tshaj plaws. Nws cov glycemic index yog 70 cov ntsiab lus, uas tau suav hais tias yog qhov ntsuas tau zoo.
Vim li no cov zaub mov zoo li no yuav tsis muaj kev nyab xeeb rau txhua tus. Yog li, kab lus - Pob kws rau mob ntshav qab zib hom 2, peb lub xaib yuav muaj txiaj ntsig zoo rau cov nyeem.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias thaum lub sijhawm cua sov lossis tshuaj lom neeg, GI ntawm pob kws tsoo pob zeb tau nce ntau. Peb tab tom tham txog pob kws flakes, rawg thiab paj kws.
Txawm li cas los xij, koj yuav tsum tsis txhob sau cov pob kws nplej, vim nws muaj ntau:
- tshuaj nplaum
- hlau;
- zinc;
- cov vitamins A thiab B.
Cov khoom siv pob kws yog qhov muaj txiaj ntsig zoo rau cov neeg laus, tab sis tsis siv rau cov ntshav qab zib.
Hercules thiab granola
Nws GI yog 55 cov ntsiab lus, uas tau pom tias tsis yog ntsuas qhov tsis zoo. Hercules yog ib feem ntawm ntau cov kev pabcuam noj zaub mov. Porridge yog qhov txiaj ntsig zoo vim tias muaj cov vitamins, amino acids thiab lwm yam tshuaj.
Ua tsaug rau kev siv Hercules plaub ya ri, cov khoom ntawm serotonin (lub ntsiab ntawm lub siab ntawm kev txaus siab) yuav nce ntxiv. Cov khoom lag luam muaj cov pa roj carbon monoxide uas nyuaj uas tuaj yeem tswj cov qib ntawm cov piam thaj hauv cov ntshav.
Raws li rau muesli, cov khoom qab no hu tsis tau txawm yog hu ua porridge hauv qhov tseeb ntawm cov lus, vim tias nws suav nrog:
- oat flakes;
- txiv hmab txiv ntoo qhuav;
- txiv ntoo
- paj noob hlis noob.
Yog tias peb xav txog qhov glycemic index ntawm muesli (80), tom qab ntawd nws yuav muaj ntau dua li cov kab mob vim tias muaj cov suab thaj hauv cov txiv hmab txiv ntoo qhuav. Tsis tas li ntawd, cov zaub txhuv txuas ntxiv tau ci, uas ntxiv mus rau qhov ntau ntawm cov calorie ntawm cov khoom lag luam, txawm hais tias qhov tseeb ntawm porridge yog heev cua.
