"Khoom noj yog koj cov tshuaj." Qhov no Hippocratic adage haum cov neeg mob ntshav qab zib zoo li tsis muaj lwm yam. Noj zaub mov kom zoo hauv ntshav qab zib tuaj yeem txo cov mob glycemia, daws cov kev mob tsis zoo, thiab tiv thaiv kom tsis txhob muaj teeb meem. Tsis txhob hnov qab tias hom 2 ntawm tus kabmob tsis muaj cwj ciam rau cov teeb meem nrog cov khoom noj metabolism. Cov neeg mob kuj yog cov cim ntshav siab, cov roj ntsha ntau dhau hauv cov ntshav, cov hlab ntsha txhaws, rog dhau, thiab cov vitamins tsis txaus.
Feem ntau ntawm cov teeb meem no tuaj yeem daws nrog kev pab los ntawm rationally ua khoom noj khoom haus, thaum lub tshuab raj tsis tas yuav suav nrog cov khoom kim ua tshwj xeeb rau cov neeg mob ntshav qab zib. Yuav kom tau txais txhua qhov khoom tsim nyog, cov khoom noj yooj yim txaus, pheej yig cov khoom noj tau txaus rau txhua tus neeg.
Vim li cas ntshav qab zib xav tau rau cov zaub mov tshwj xeeb
Lub cev tam sim sim hloov pauv cov piam thaj, uas nkag mus rau hauv peb cov hlab ntshav los ntawm cov zaub mov, mus rau nws qhov chaw nyob - cov leeg nqaij thiab adipose cov nqaij. Tus pab cuam tseem ceeb hauv kev ntxuav cov ntshav hauv qabzib yog cov tshuaj insulin. Lwm qhov kev ua haujlwm ntawm insulin yog ncua lub caij cov rog. Yog tias muaj cov insulin hauv cov ntshav, nws txhais tau hais tias tsis ntev lub cev yuav tau txais cov piam thaj nws xav tau, uas yog, koj yuav tsis tas siv cov rog rau cov zaub mov noj.
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
Yuav pib nrog, hom ntshav qab zib hom 2 yog tus cwj pwm txawv los ntawm insulin. Qhov no yog qhov mob pathological uas tau qhia tawm hauv kev qaug zog ntawm cov tshuaj insulin. Cov keeb ntawm lub cev tsis cuam tshuam rau nws, zoo li ua ntej, tsis tshua muaj siab mus txhaj cov ntshav qabzib rau hauv lawv tus kheej, vim tias pib ua kom cov ntshav muaj ntau ntxiv. Hauv kev teb rau kev nce ntxiv hauv insulin glycemia, ntau dua yog tsim, lub cev nrhiav kev los kov yeej cov tshuaj insulin. Nyob rau theem no, tus neeg mob ntshav qab zib poob rau hauv lub voj voos. Ib qho xwm yeem ntawm cov piam thaj thiab cov kua dej insulin yog tsim nyob rau hauv cov ntshav, qhov hnyav nce ntxiv, thiab tom qab nws cov tshuaj insulin kuj nce ntxiv.
Tsuas yog cov khoom noj muaj ntshav qab zib tshwj xeeb tuaj yeem pab tawm ntawm lub voj voog no. Nws lub luag haujlwm tseem ceeb yog txo cov ntshav qabzib mus rau hauv cov ntshav, tib lub sijhawm, cov kua dej yuav tso tawm zuj zus, qhov hnyav yuav ua kom yuag, thiab cov tshuaj insulin kuj yuav txo qis.
Cov neeg mob ntshav qab zib feem ntau yog cov neeg rog. Kev hnyav dhau lawm ua rau cov hauj lwm ntawm insulin, txo qhov ua tau zoo ntawm kev kho mob, thiab ua rau muaj kev cuam tshuam hauv cov hlab ntsha uas ua rau tawg, mob ntsws thiab ntau yam teeb meem. Thiab ntawm no, kev noj haus zoo tau ua lub luag haujlwm tseem ceeb. Koj tuaj yeem txo qhov hnyav los ntawm kev txo cov roj calorie hauv cov zaub mov. Lwm txoj hauv kev zoo los poob ceeb thawj thiab tswj hwm koj kev noj qab haus huv tsis muaj nyob.
Cov kws kho mob tau them nyiaj tshwj xeeb rau kev noj haus ntawm cov neeg mob, suav nws yog qhov tseem ceeb ntawm kev kho mob. Lawv nkag siab meej tias nws tsis tuaj yeem them nyiaj rau ntshav qab zib mellitus tsuas yog rau ntawm cov ntsiav tshuaj, yog li ntawd, txhua tus neeg mob tau muab cov npe ntawm cov khoom uas tau tso cai thiab tsis tsim nyog. Txoj haujlwm ntawm cov neeg mob yog kom nkag siab txog tias khoom noj khoom haus cuam tshuam rau lub cev, thiab tsim cov ntawv qhia zaub mov uas tuaj yeem raug rau lub neej. Ib txwm, cov zaub mov zoo li no yuav tsum tau saj, muaj ntau yam thiab noj qab nyob zoo.
Noj zaub mov rau cov neeg mob ntshav qab zib
Paub txog qhov xav tau khoom noj tsis txaus, koj yuav tsum muaj peev xwm npaj nws koj tus kheej. Cov cai ntawm khoom noj khoom haus hauv qab no tuaj yeem pab tau:
- Koj yuav tsum tau noj yam tsawg 3 zaug ib hnub. Qhov ntau uniformly qabzib nkag mus rau hauv cov ntshav, ntau ntse nws yog muab tshem tawm los ntawm nws. Mob ntshav qab zib, kev noj haus zoo tshaj yog 3 pluas noj, 2 khoom txom ncauj ntawm lawv.
- Cov ntsuas tau muab faib rau thaum nruab hnub, lossis feem ntau ntawm cov calories yog thaum sawv ntxov thiab yav tav su.
- Nrog rau txoj kev xaiv noj zaub mov kom raug, kev tshaib plab yuav tsum tsuas yog nyob hauv thawj lub lim tiam ntawm kev noj haus. Yog koj xav noj kom qab los noj mov kom tau yooj yim uas yuav tau tos txog lwm pluas mov tom ntej, ces kuj tsis muaj txaus noj txaus haus.
- Yog tias koj tsis xav noj, thiab tseem muaj zaub mov nyob hauv phaj, cia nws nyob hauv tub yees kom txog thaum khoom noj txom ncauj.
- Thaum noj mov, txaus siab rau cov zaub mov ntawm koj lub phaj, tsis txhob cuam tshuam hauv TV lossis xov tooj.
- Tsis suav cov khoom noj rau lub tuam txhab. Thaum noj mov, tam sim ntawd sau koj lub phaj nrog cov zaub mov uas tau tso cai thiab noj lawv txhua hmo. Ntawm cov ntshav qab zib mellitus, ib nrab ntawm lub phaj yuav tsum tau nyob ntawm cov zaub, ib quarter los ntawm nqaij los yog ntses, thiab tsuas yog cov seem tuaj yeem tso rau cov zaub mov muaj zaub mov ntau.
- Sim tsis txhob siv cov zaub mov ua tshuaj tiv thaiv kab mob. Yog tias koj nyob hauv qhov kev xav tsis zoo, cov tshuaj zoo tshaj plaws yog txhua yam kev ua nyob hauv huab cua ntshiab, es tsis txhob noj cov zaub mov zoo.
- Nco ntsoov tias cov khoom noj uas koj tuaj yeem noj nrog cov ntshav qab zib ib txwm nyob hauv tub yees. Sau cov npe ntawm qhov tsim nyog thiab coj lawv nrog koj mus rau tom khw.
Koj tsis tuaj yeem xav txog cov khoom noj carbohydrates ua koj tus yeeb ncuab thiab siv zog ua kom tshem tawm lawv ntawm koj cov ntawv qhia zaub mov. Ntawm lub rooj, ib hom 2 ntshav qab zib yuav tsum muaj tag nrho cov tshuaj tsim nyog. Qhov pom zoo piv: carbohydrates 50%, rog 30%, protein 20%. Cov zaub mov no tau sib npaug, yog li nws tuaj yeem ua tiav los ntawm tag nrho tsev neeg.
Proteins lossis carbohydrates - dab tsi los xaiv
Mob ntshav qab zib mellitus npau taws tsis yog tsuas yog los ntawm caj ces, tab sis kuj los ntawm kev ua neej tsis zoo, suav nrog kev ua kom zoo, muaj carb ntau, cov khoom noj muaj txiaj ntsig. Nrog rau qhov pib ntawm tus kab mob thiab kev nce hauv insulin ntau ntau, cov kev quav no tsuas muaj zuj zus. Nws yuav zoo li tias txoj kev zoo tshaj plaws ntawm qhov xwm txheej yog rhuav tshem cov carbohydrates los ntawm kev noj zaub mov noj los ntawm kev rov kho dua metabolism mus rau lwm qhov ntawm kev noj zaub mov. Txawm li cas los xij, nws tsis tuaj yeem ua qhov no yam tsis muaj kev xaiv rau kev noj qab haus huv:
- carbohydrates muaj nyob hauv ntau cov zaub mov muaj txiaj ntsig zoo, yog tias lawv tsis suav nrog, peb yuav poob ntau ntawm cov vitamins;
- peb xav tau lawv rau kev zom. Kev noj zaub mov muaj protein thiab carbohydrate ntau yuav ua rau cem quav;
- tsawg-carb khoom noj khoom haus provokes ketosis. Qhov xwm txheej no tsis txaus ntshai, tab sis nws tsis qab ntxiag xws li: cov mob ntshav qab zib xav tias tsaug zog, nkees nkees, tsis hnov ntxhiab ntawm cov acetone emanates los ntawm lawv.
Mob ntshav qab zib hom 2 tsuas tuaj yeem noj tau nrog cov carbohydrates qeeb. Cov no suav nrog legumes, cereals thiab tshiab, hau thiab ci zaub. Thaum muab tso ua ke ntawm daim ntawv qhia zaub mov, nws yooj yim rau tsom rau glycemic index ntawm cov khoom. Qhov qis dua nws yog, cov carbohydrates ntau yuav nqus tau qeeb dua, uas txhais tau tias glycemia yuav sawv tsawg dua. Nrog rau cov ntshav qab zib, cov khoom noj yuav tsum tau muaj qhov ua kom qis tshaj ntawm cov carbohydrates - fiber. Nws tsis tsuas yog yuav luag tsis tig mus rau hauv qabzib, tab sis kuj tseem yuav pab ua kom qeeb ntawm kev nqus ntawm lwm cov carbohydrates.
Proteins hauv cov khoom noj rau cov ntshav qab zib mellitus tsis txuam nrog tsis txwv. Nrog nephropathy nrog lub raum tsis ua haujlwm, kev kho mob suav nrog txo tus nqi protein mus rau 0.8 g ib kg ntawm lub cev hnyav. Cov khoom siv zoo tshaj plaws ntawm cov protein yog cov khoom noj muaj roj tsawg, noj nqaij, nqaij ntses, thiab nqaij qaib tsis muaj mob. Qhov tseem ceeb xav tau rau cov zaub mov muaj protein ntau yog qhov tsawg kawg ntawm cov rog cov rog (tsis ntau dua 7% ntawm tag nrho cov calorie cov ntsiab lus), txij li lawv nce txoj kev pheej hmoo ntawm vascular cov teeb meem ntshav qab zib. Ib txoj kev ntawm cov protein thiab cov nqaijrog tsis muaj sia zoo yog pom hauv cov nqaij nruab deg thiab ntses.
Noj li cas thiaj li muaj ntshav qab zib thiab rog dhau
Txhawm rau kom txo lub cev lub cev, koj yuav tsum hloov pauv kev noj zaub mov, txo qis hauv lub cev ua kom muaj calorie. Nyob rau tib lub sijhawm, ib qho yuav tsum tsis txhob mus rau qhov siab tshaj plaws hauv kev rau siab ua kom tiav ib daim duab zoo. Nrog rau kev txwv hnyav, peb lub cev mus rau hauv hom kev tiv thaiv thiab tawm tsam rau txhua txhua gram ntawm cov rog. Ib lub cim ntawm kev poob ceeb thawj tsim nyog yog qhov hnyav dua tsawg dua 4 kg hauv ib hlis. Kev nquag ua kom yuag dua yog ua tau rau cov neeg mob ntshav qab zib uas muaj rog rog nyhav xwb. Cov ntsiab lus calories ntau rau cov zaub mov txhua hnub rau cov poj niam yuav tsum tsis txhob poob qis dua 1200, rau txiv neej - 1500 kcal.
Raws li txoj cai, cov neeg mob uas muaj qhov hnyav nyhav tsis tas yuav suav txhua qhov calories, tsuas yog zam qee yam zaub mov. Txhawm rau kom yooj yim, koj tuaj yeem siv cov lus hauv qab no:
| Cov Pab Pawg Khoom | ||
| Tsawg-calorie, tuaj yeem muab tso rau hauv cov zaub mov yam tsis muaj kev txwv. | Ntsig muaj calorie tsawg. Rau qhov kev poob phaus, lawv lub ntim yuav tsum raug txo los ntawm 2 zaug. | High-calorie, thaum poob phaus, peb cais tawm ntawm cov zaub mov. |
| Cov zaub nrog kev zam ntawm cov qos yaj ywm, tshuaj ntsuab, nceb. Peb muab kev nyiam rau cov zaub tshiab. | Cov muaj rog ntses thiab nqaij tsawg, qe, nqaij qaib, nrog rau kev tshwj ntawm cov os thiab os. Mis nyuj, kefir tsawg dua 2.5% rog, tsev cheese nce txog 5%, tshij txog 30%. Khoom noj, ua mov ci, mov ci nqaij. Txiv hmab txiv ntoo, tshwj tsis yog tsawb thiab melon. | Cov rog ua nqaij, hnyuv ntxwm, cov khoom tiav nqaij ib nrab, cov zaub mov kaus poom. Lard, butter, mayonnaise. Tag nrho cov khoom qab zib, ntsuj plig, txiv ntoo, noob. |
Cov zaub mov txawv ntawm cov tais diav yuav tsum tau tshuaj xyuas. Zaub pob thiab zaub xam lav, uas mob ntshav qab zib yuav tsis cuam tshuam rau glycemia hauv ib txoj kev twg, tuaj yeem hloov mus ua cov zaub mov muaj zaub mov zoo yog tias koj muaj lub caij ua zaub ua ke nrog roj zaub. Ib me nyuam diav ntawm cov paj noob hlis muaj cov calories ntau li ib nplais ntawm cov mov ci dawb.
Peb yuav tau tsis kam noj cov khoom noj txom ncauj, uas peb tsis tas yuav ceeb toom. Ib txhais tes puv noob - kwv yees li 300 calories, qhov no yog zaub mov tag nrho, tsis yog kev lom zem. Tib yam siv rau cov txiv ntoo, txiv laum huab xeeb, cov hnub qhuav thiab raisins. Qhov kawg ntawm ntshav qab zib kuj tseem yuav ua rau kom dhia hauv qabzib. Nws yog tsim nyog them sai sai rau cov khoom siv zoo li cheese. Ib khub ntawm cov translucent slices ntawm cheese yog sib npaug hauv tus nqi calorific rau lub khob cij uas nws cov lus dag.
Hauv lub sijhawm ntawm lub cev poob, lub cev yuav tsis muaj cov khoom tseem ceeb. Qhov teeb meem no tuaj yeem daws tau nrog kev pab ntawm txhua cov vitamin complex npaj rau cov ntshav qab zib - peb tau tham txog lawv ntawm no.
Dab tsi yog qhov ua tau thiab dab tsis yog
Kev noj zaub mov ntawm cov neeg mob ntshav qab zib tau txhim tsa los ntawm cov ntsiab lus yooj yim: peb noj cov khoom noj uas tau tso cai raws li kev noj zaub mov, tshem tawm cov zaub mov uas txwv tsis pub, ntxiv qee cov zaub mov nyiam los ntawm kab ntawv thib ob kom cov kev txwv tsis zoo li nruj dhau. Noj zaub mov zoo nrog cov ntshav qab zib hom 2 feem ntau ua rau muaj kev phom sij ntau dua li qhov zoo, vim tias nws yog qhov tsis khov nrog kev so tsis tu ncua.
| Peb siv yam tsis muaj kev txwv | Txo kev noj haus | Tshem tawm hauv cov ntawv qhia zaub mov |
| Muaj roj tsawg thiab nqaij ntses. Nqaij qaib, qaib cov txwv tsis muaj tawv nqaij. Cov nas qe. Nqaij ntses. | Nqaij npuas, cov nqaij npua ntawm cov khoom lag luam tsim tawm, qe qe. | Hnyuv ntxwm, tshwj tsis yog yam caj ces. Cov nqaij noj hluav taws xob, cov roj ntsha, cov rog, cov nqaij qaib ua haujlwm. |
| Buckwheat, barley, taum qhuav thiab ntsuab taum pauv, taum pauv, hau. | Cov nplej zom cov nplej zom. Hercules, pob kws tshiab thiab khoom ci. | Nplej nyom, tshwj xeeb tshaj yog semolina. Tej siav siav khaub noom. Cov nplej zom, mov. |
| Tsawg zaub GI yog cov tshiab thiab siav tsis muaj rog. Txhua cov zaub. | Qos yaj ywm, hau beets thiab carrots. | Mashed qos yaj ywm, kib qos yaj ywm. |
| Qaub-mis cov khoom ntawm cov rog cov ntsiab lus nyob hauv daim ntawv ntuj, tsis muaj qab zib thiab hmoov txhuv nplej siab. | Nyuaj thiab ua tiav cheese, qab zib, qaub cream. | Butter, kis. |
| Tag nrho cov qhob cij khob cij thiab tortillas. | Ib qho khob cij, suav nrog xua, malt, pita qhob cij. | Butter thiab puff pastry nyob rau hauv ib daim ntawv, txawm nrog savory txhaws. |
| Cov dej muaj ntxhia, ntsuab thiab dub ces tsis muaj qab zib, tshuaj yej tshwj xeeb rau cov ntshav qab zib hom 2. | Haus dej haus rau cov piam thaj hloov. Caw qhuav. Cov kua txiv lws suav. | Cov dej qab zib hauv qab zib nrog qab zib, kvass, npias, cawv qab zib, ntim kua txiv, haus dej cawv muaj zog. |
| Txiv qaub, txiv pos, avocado. Kev ua haujlwm ib hnub yog sib npaug rau 2 lub txiv av. | Qhov seem ntawm cov txiv hmab txiv ntoo. Rau ib qho kev muab tsis zoo ntawm qabzib, peb muab faib ua tej feem me me. | Jam, txiv hmab txiv ntoo qhuav, tsuas yog qhuav apricots. Laj Tsawb, dib. |
| Kho rau cov neeg mob ntshav qab zib ib hlis ob zaug. | Unsweetened bagels, straws, crackers. | Txhua yam confectionery nrog qab zib. |
| Hnav khaub ncaws raws li cov kua mis yogurt, kefir, thiab yogurt. | Ketchup, tkemali thiab lwm yam kua txob. | Mayonnaise thiab kua ntsw raws nws. |
Cov zaub mov txhua hnub
Ntshav qab zib mellitus yog ib qho kab mob kim. Txawm hais tias lub xeev muab cov neeg mob nrog cov tshuaj, koj tseem yuav tsum tau yuav cov ntawv ci kim rau cov glucometers, vitamins, sweeteners, tshwj xeeb cream. Tab sis cov ntawv qhia zaub mov noj kom yuav tsum tau siv nyiaj tsawg dua li qhov xav tau, vim nws yog los ntawm cov khoom pheej yig, cov khoom lag luam yooj yim. Ntau cov khoom noj qab zib rau cov ntshav qab zib tau raug txwv, cov tais diav tsis yooj yim kuj tsis tas ua raws li txoj cai ntawm khoom noj khoom haus, thiab cov khoom noj tshwj xeeb ua rau muaj kev phom sij ntau dua li zoo.
Cia peb sim ua kom ze rau cov zaub mov ntawm cov khoom noj muaj. Yog tias koj muaj hnub nquag, koj tuaj yeem noj ntau cov carbohydrates rau pluas tshais dua li lwm cov zaub mov.
Kev noj tshais rau hom 2 ntshav qab zib:
- Tsev cheese nrog ntsev thiab tws tshuaj ntsuab, muaj ob peb khob cij, hibiscus nrog qab zib.
- Fried qe los ntawm 2 qe nrog kua txob, peas ntsuab, txiv lws suav. Ntsuab tshuaj yej, mis.
- Ci syrniki nrog ib tug puv tes ntawm lub caij berries, chicory raws kasfes hloov.
- Buckwheat porridge, mis.
- Steamed oatmeal nrog txiv apples thiab yogurt. Dub tshuaj yej, txiv qaub.
- Protein omelet nrog cauliflower (koj tuaj yeem noj khov nab kuab). Rosehip Txoj kev lis ntshav.
- Txias nqaij npov, hau qe, dib, ncuav, txiv kab ntxwv.
Txog kev noj su, nws raug nquahu kom noj cov kua zaub sov, vim nws muab lub siab ntev ntev. Ntshav qab zib kua zaub muaj tsawg dua qos yaj ywm. Nws yog qhov tsis tsim nyog tso vermicelli thiab txhuv rau hauv lawv, tab sis cov zaub qhwv thiab cov ncab tuaj yeem tso tau yam tsis muaj kev txwv.
Dab tsi kua zaub pub rau mob ntshav qab zib:
- tsoos borsch;
- okroshka;
- pob ntseg
- taum mog kua zaub;
- lentil stew;
- dawb taum kua zaub;
- ntsuab borsch;
- zaub kua zaub nrog nqaij qaib mis.
Txhawm rau noj kom zoo nrog cov ntshav qab zib hom 2, koj yuav tsum suav nrog zaub mov noj zaub ntsuab ntau, ib qho yog noj hmo. Nyob rau hauv lub caij ntuj no, tshiab thiab pickled cabbage, grated carrots nrog qej, ntsuab peas, stewed zaub yog haum. Cov zaub qhwv dawb thiab cov khoom noj hauv Beijing muaj tam sim no txhua lub sijhawm ntawm lub xyoo. Zaub cob pob thiab xim muaj peev xwm yuav khov. Peb muab cov zaub mov zoo li no nrog cov nqaij, nqaij qaib, ntses. Lawv yuav tsum tau siav los yog ua hau tsis muaj roj.
Cov khoom noj txom ncauj tuaj yeem yog cov zaub tshiab (cucumbers, radishes, slices ntawm carrots, kua txob tswb, Jerusalem artichoke), cov zaub mov mis, txiv hmab txiv ntoo.
Ob peb cov zaub mov txawv rau cov neeg ib txwm
Ntawm no yog cov lus qhia rau pheej yig, yooj yim li sai tau los npaj cov tais diav uas tso cai rau ntshav qab zib. Lawv yuav zoo siab noj thiab cov neeg hauv koj tsev neeg.
- Okroshka caij nplooj ntoos hlav
Txiav 200 g ntawm nqaij qaib hau los yog qaib cov txwv qaib, 3 hau qe, 3 cucumbers, 5 radishes, hauv pawg ntawm cov hauv paus dos ntsuab thiab dill. Ntxiv tsp mustard, ntsev. Ncuav nrog kev sib xyaw ntawm cov dej ntxhia thiab kefir, tawm rau 2 teev.
- Looj Mem Zaub qhwv
Txiav lub taub hau me me ntawm cov zaub qhwv dawb rau hauv cov loj loj, rhais hauv ib qho me me ntawm cov dej kom nws dhau los ua me ntsis softer, tab sis tsis rhaub kiag li. Ntxiv 1 grated kua, ib pinch ntawm coriander, tbsp. vinegar. Sib tov txhua yam, txias.
- Zucchini pancakes rau noj tshais
Nyob rau yav tsaus ntuj, zuaj 2 zucchini on ib coarse grater, ntsev thiab tawm hauv tub yees kom txog thaum sawv ntxov. Thaum sawv ntxov, nyem cov kua txiv uas tau sawv tawm, ntxiv me ntsis dill rau cov ncuav qab zib khaw, 1 qe. Ua daim nyias nyias pancakes thiab kib lawv rau hauv qhuav (lossis roj tsawg heev) lub lauj kaub. Xws li cov ncuav qab zib tshwj xeeb tshaj yog cov kua mis los yog yogurt.
- Cov khoom noj muaj mis hauv tsev muaj roj
Ua kom cov kua mis nyeem qaub tsis muaj cov tshuaj ntxiv, koj yuav tsum siv sijhawm li 10 feeb ua ntej yuav mus pw. Peb sov ib nrab ib liter ntawm mis nyuj rau 60 degrees, do hauv nws ib me nyuam diav ntawm sourdough. Thawj thawj lub sij hawm fermentation yuav yog cov khoom siv mis ua los ntawm lub khw muag khoom, tom qab ntawd peb tawm me ntsis yog yogurt. Ncuav dej sov sib xyaw rau hauv cov thermos, kaw. Thaum sawv ntxov, tuab yogurt tau npaj txhij. Matsoni yog tsim rau tib txoj cai.
- Tsev cheese thiab zaub casserole
Sib tov ib phaus ntawm cov nqaij nyuj uas tsis muaj rog, 2 grated carrots, 2 protein, 100 g ntawm kefir, tablespoon. hmoov, 0.5 tsp dej qab zib. Koj tuaj yeem ntxiv zaub paj thiab zaub qhwv dawb, taum ntsuab, kua txob. Peb kis cov dej sib xyaw ua ke rau hauv pwm, ci rau 40 feeb.
Nws yuav pab tau nyeem:
- >> Yuav ua li cas cov txiv hmab txiv ntoo kuv tuaj yeem noj nrog cov ntshav qab zib - cov npe loj rau cov neeg mob ntshav qab zib
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