Nrog rau txhua txhua kaum xyoo, peb kev noj haus tau hloov pauv, thiab tsis yog rau qhov zoo dua: peb noj ntau cov suab thaj thiab tsiaj rog, zaub tsawg dua thiab zaub mov. Qhov tshwm sim ntawm kev hloov pauv no yog kev muaj mob ntshav qab zib mellitus uas tau ua rau tag nrho lub ntiaj teb. Porridge rau cov ntshav qab zib hom 2 yog qhov tseem ceeb ntawm kev noj zaub mov, yog ib yam khoom noj uas nyuaj zom cov zaub mov carbohydrates thiab fiber ntau, qhov tseem ceeb rau kev noj qab haus huv ntawm cov vitamins thiab minerals. Ntawm cov cereals muaj "hnub qub", uas yog, feem ntau muaj txiaj ntsig thiab tsawg dua cuam tshuam rau glycemia, thiab cov neeg sab nraud uas ua rau tib lub suab thaj hauv qab zib uas yog ib feem ntawm butter yob. Xav txog cov txheej txheem dab tsi koj yuav tsum xaiv cov cereals, uas cov cereals tau tso cai kom xam nrog rau hauv koj cov zaub mov noj kom tsis ntshai.
Vim li cas cereals yuav tsum nyob hauv ntawv qhia zaub mov noj qab zib
Ntawm cov as-ham, tsuas yog carbohydrates muaj cov tib neeg ncaj qha rau glycemia hauv ntshav qab zib. Hauv kev noj haus ntawm cov neeg muaj mob noj qab haus huv, lawv nyob ntau dua 50% ntawm tag nrho cov ntaub ntawv calories ntau. Cov neeg mob ntshav qab zib yuav tsum txo qis cov zaub mov carbohydrates, tawm hauv kev noj zaub mov tsuas yog cov txiaj ntsig zoo tshaj plaws ntawm lawv: cov zaub mov thiab zaub. Nws yog tsis yooj yim sua kom tsis suav cov carbohydrates, vim lawv yog lub hauv paus los ntawm lub zog.
Yam ntshav qab zib hom 2 yog qhov tseem ceeb ntawm cov vitamins B1-B9. Cov ntsiab lus ntawm cov as-ham no hauv 100 g ntawm cov neeg tsis tau npaj tseg muaj txog li 35% ntawm qhov yuav tsum tau ua txhua hnub. Vitamin B nyob rau hauv cov ntshav qab zib yog noj nquag tshaj li cov neeg noj qab haus huv. Qhov tshwj xeeb tshaj yog qhov kev xav tau rau cov ntshav qab zib decompensated. Cov vitamins no txo oxidative kev nyuaj siab, tso cai rau koj kom muaj kev noj qab haus huv ntawm daim tawv nqaij, qhov muag, txhim kho kev mob ntawm cov nqaij mos. B3 thiab B5 cuam tshuam ncaj qha rau cov txheej txheem metabolic, pab txhawb rau kev ib txwm ua ntawm cov roj cholesterol, txhawb cov hnyuv. B6 yog lipotropic, tiv thaiv ib tus mob tsis txaus ntseeg ib txwm muaj ntshav qab zib - rog hepatosis.
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%
Cov tshuaj muaj ntxhia hauv pob zeb hauv av tsis muaj nplua nuj dua. Cov zaub mov tseem ceeb tshaj plaws uas pom muaj nyob hauv cov tshuaj txhuv rau cov ntshav qab zib hom 2 yog:
- Manganese muaj nyob rau hauv cov enzymes uas muab cov metabolism hauv kev ua kom yuag, txhim kho qhov kev ua haujlwm ntawm nws tus kheej insulin, thiab tiv thaiv kev hloov tsis zoo ntawm cov pob txha pob txha thiab leeg. Hauv 100 g ntawm buckwheat - 65% ntawm kev pom zoo kom noj txhua hnub ntawm manganese.
- Zinc yog qhov tsim nyog rau kev tsim cov tshuaj insulin thiab lwm cov tshuaj hormones. 100 g ntawm oatmeal ib feem peb txaus siab rau qhov yuav tsum tau ua txhua hnub rau zinc.
- Tooj liab yog tshuaj tiv thaiv kab mob antioxidant, ua kom muaj zog ntawm cov metabolism hauv protein, txhim kho cov khoom ntawm cov ntaub so ntswg nrog rau oxygen. Hauv 100 g ntawm barley - 42% ntawm tus nqi ntawm tooj liab xav tau ib hnub.
Uas cereals mus muab nyiam
Carbohydrates cov qauv sib txawv muaj cov teebmeem sib txawv ntawm glycemia. Carbohydrates txwv rau cov ntshav qab zib muaj feem ntau ntawm monosaccharides thiab qabzib. Lawv tsoo sai thiab nqus tau, ua kom muaj suab thaj ntau ntxiv. Feem ntau lawv muaj cov khoom uas muaj qab zib: zib ntab, kua txiv, cov ncuav, ncuav ncuav. Lwm qhov hnyav-kom zom cov carbohydrates ua rau qhov tsawg dua ntawm qab zib. Lawv lwg cov qauv muaj cov qauv uas nyuaj dua, nws siv sijhawm los rhuav nws kom pov monosaccharides. Cov neeg sawv cev ntawm cov carbohydrates - khob cij, nplej zom, cereals.
Kev nrawm ntawm assimilation ntawm cov suab thaj ua rau cuam tshuam tsis yog los ntawm cov lus xwb, tab sis kuj los ntawm kev ua noj ntawm cov khoom. Yog li ntawd, nyob hauv cov pab pawg ntawm cov carbohydrates muaj ntau dua thiab tsis muaj txiaj ntsig zoo. Muaj ntshav qab zib hom 2, txhua qhov kev ntxuav ntxiv, sib tsoo, kev kho lub zog cuam tshuam rau glycemia. Piv txwv li, tseem mov lossis mov ci yuav ua rau lub ntsej muag kom muaj qab zib me dua li lub khob cij dawb. Yog tias peb tham txog cov khaub noom nplej, qhov kev xaiv zoo tshaj yog loj, me me tev me me tev nplej, tsis tuaj yeem kho cov cua sov.
Cov yam ntxwv tseem ceeb ntawm ib qho kev ua qoob ua ntshav qab zib yog cov ntsiab lus ntawm carbohydrates hauv nws thiab tus nqi ntawm lawv qhov nqus, uas yog, glycemic index.
Cov ntaub ntawv ntawm cov khoom noj uas nrov tshaj plaws yog sau hauv lub rooj:
| Groats | Cov calories rau 100 g ntawm cov khoom qhuav | Carbohydrate ib 100 g, g | Ntawm uas indigestible carbohydrates (fiber), g | XE hauv 100 g | GI |
| Ncuav rye | 114 | 53 | 44 | 0,8 | 15 |
| Nplej nyom | 165 | 61 | 44 | 1,4 | 15 |
| Yachka | 313 | 65 | 8 | 4,8 | 25 |
| Perlovka | 315 | 67 | 8 | 4,9 | 30 |
| Oatmeal | 342 | 56 | 8 | 4 | 40 |
| Poltava nplej | 329 | 68 | 4 | 5,3 | 45 |
| Artek Nplej | 329 | 69 | 5 | 5,3 | 50 |
| Neeg siab tawv | 342 | 76 | 18 | 4,8 | 50 |
| Pob Tsuas Yaj | 343 | 72 | 10 | 5,2 | 50 |
| Tub Nyab | 376 | 77 | 5 | 6 | 50 |
| Cov Tshuaj Hercules Flakes | 352 | 62 | 6 | 4,7 | 50 |
| Zeb Zeb | 342 | 67 | 4 | 5,3 | 50 |
| Cov nplej xim av | 370 | 77 | 4 | 6,1 | 50 |
| Manka | 333 | 71 | 4 | 5,6 | 60 |
| Cov nplej ntev | 365 | 80 | 2 | 6,5 | 60 |
| Pob kws zom | 328 | 71 | 5 | 5,5 | 70 |
| Puag ncig nplej | 360 | 79 | 0 | 6,6 | 70 |
| Steamed mov | 374 | 81 | 2 | 6,6 | 75 |
Ua ntej tshaj plaws, them sai sai rau cov nplej npluag nplej. Qhov loj dua nws yog, qhov nrawm dua thiab cov piam thaj hauv qab yuav sawv tom qab noj mov. Lub nrawm ntawm kev zom zaub mov ntawm cov porridge nyob ntawm tus kheej cov yam ntxwv ntawm kev zom, yog li nws tsis tuaj yeem cia siab tsis pom qhov tseeb GI qhov tseem ceeb. Piv txwv, rau qee hom 2 mob ntshav qab zib, buckwheat nce siab ntxiv cov piam thaj, rau lwm tus - yuav luag tsis pom. Koj tuaj yeem tsuas txiav txim siab txog cov nyhuv ntawm ib qho tshwj xeeb ntawm koj cov zaub mov glycemia los ntawm kev ntsuas cov piam thaj tom qab noj mov.
Nws yog qhov muaj peev xwm los laij kwv yees ntau npaum li cas ntawm cereal yuav tsum tau nyob hauv kev noj haus rau cov ntshav qab zib hom 2 siv cov khob cij. Pom zoo kom noj txhua hnub (suav nrog cov khoom noj tsis yog tsuas yog cov zaub mov noj, tab sis kuj tseem muaj lwm cov carbohydrates):
| Txoj kev ua neej | XE ib hnub | |
| Ntshav yog qhov txawv | Yuav tsum tau ua kom yuag | |
| Nquag, lub txaj so | 15 | 10 |
| Sedentary ua haujlwm | 18 | 13 |
| Qhov nruab nrab ntawm kev ua, kev kawm ib ntu | 25 | 17 |
| Muaj kev ua haujlwm siab, ua kev cob qhia tas li | 30 | 25 |
Kev noj haus Zauv 9, tsim rau cov neeg mob ntshav qab zib, kuj tseem yuav pab koj paub seb pub zaub mov ntau npaum li cas rau hom ntshav qab zib hom 2. Nws tso cai rau koj kom noj txog li 50 g ntawm cereals ib hnub twg, muab hais tias cov ntshav qab zib kom tau noj qab haus huv tau zoo. Buckwheat thiab oatmeal yog qhov zoo dua.
Hom khaub noom twg tuaj yeem ua hom 2 ntshav qab zib
Qhov kev xaiv zoo tshaj plaws yog ua kom tsawg tshaj plaws ntawm kev ua khaub noom ua los ntawm buckwheat, barley, oats thiab legumes: peas thiab lentils. Nrog rau qee qhov kev txwv, pob kws nplej thiab ntau hom hmoov nplej hmoov nplej tau tso cai. Yog tias muaj ntshav qab zib mellitus lawv tau siav thiab ua kom raug nrog lwm yam khoom, cov zaub mov npaj txhij yuav cuam tshuam rau cov piam thaj tsawg kawg. Cov mov nplej twg tsis tuaj yeem noj tau: mov dawb, kwv tij thiab semolina. Txhua txoj kev ua noj, lawv yuav ua rau muaj qab zib nce ntxiv.
Cov hauv paus ntsiab lus ntawm kev ua noj ua mov rau cov ntshav qab zib hom 2:
- Tsawg kho cua sov. Groats yuav tsum tsis txhob muab rhaub rau ib qho kev sib xws ntawm homogeneous. Cov xoob xoob, cov pob nplej me me uas siv dua yog qhov xav tau. Qee cov cereals (buckwheat, oatmeal, ib feem nplej) tuaj yeem noj nrog cov kabmob ntshav qab zib. Ua li no, lawv yuav tsum hliv dej npau npau thiab tso hmo ntuj.
- Porridge tau hau ntawm cov dej. Thaum ua zaub mov noj, koj tuaj yeem ntxiv mis nyuj nrog cov roj tsawg.
- Ntshav qab zib rau cov ntshav qab zib hom 2 tsis yog lub tais qab zib, tab sis yog ib sab zaub mov lossis ib feem ntawm lub tais qab. Lawv tsis tso suab thaj thiab txiv hmab txiv ntoo. Raws li additives, neeg rau siv tau, zaub ntsuab, zaub yog qhov ntshaw. Qhov kev xaiv zoo tshaj plaws yog porridge nrog nqaij thiab zaub ntau.
- Rau kev tiv thaiv ntawm atherosclerosis thiab angiopathy, porridge nrog ntshav qab zib yog caij muaj zaub, tsis muaj roj tsiaj.
Oatmeal
Feem ntau ntawm cov as-ham nyob hauv oat plhaub. Lub zog oats raug ntxuav, tawg, ncu, tsis tshua muaj txiaj ntsig nws yuav. Maj mam oatmeal instant ua noj, uas koj tsuas yog xav tau ncuav dej npau npau, qhov tseeb, tsis txawv ntawm butter butter: nws muaj tsawg kawg ntawm cov tshuaj pab tau. Hauv tag nrho oat grain, cov ntsiab lus ntawm cov vitamin B1 yog 31% ntawm cov cai, hauv Hercules - 5%, hauv oat flakes uas tsis tas yuav ua noj, txawm tias tsawg dua. Tsis tas li ntawd, kev ua kom zoo dua qub yog ua tiav, ntau dua qhov muaj cov suab thaj hauv nws, yog li ntawd, nrog cov ntshav qab zib hom 2, qhov kev xaiv zoo tshaj plaws rau oatmeal yog flakes rau noj ntev. Lawv muab nchuav nrog cov dej npau npau thiab tawm mus rau 12 teev. Cov Zaj Lus Qhia: rau 1 feem flakes 3-4 seem dej. Oatmeal yuav tsum tsis txhob noj ntau dua ob peb zaug hauv ib lub lim tiam, txij li nws leach calcium tawm hauv lub cev.
Pob Tsuas Yaj
Lub sijhawm 50 xyoo dhau los, buckwheat porridge yog suav tias yog qhov muaj txiaj ntsig zoo tshaj plaws, nyob rau lub sijhawm tsis muaj peev xwm, cov neeg mob ntshav qab zib tseem tau txais nws los ntawm daim coupon. Nyob rau hauv ib lub sijhawm, buckwheat tau pom zoo txawm tias txhais tau tias kom txo cov suab thaj. Cov kev tshawb fawb tsis ntev los no tau xaus cov kev tshawb fawb los ntawm cov lus pom zoo no: Chiroinositol pom muaj nyob hauv buckwheat. Nws txo qis insulin kuj thiab txhawb kev nrawm tshem tawm suab thaj los ntawm cov ntshav cov ntshav. Hmoov tsis zoo, cov tshuaj no hauv buckwheat yog tsw qab nrog cov hmoov txhuv nplej siab, yog li buckwheat porridge tseem nce glycemia. Tsis tas li ntawd, cov nyhuv hypoglycemic ntawm chiroinositol qhia deb ntawm txhua hom 2 mob ntshav qab zib. Ntau nyob ntawm buckwheat mob ntshav qab zib
Barley thiab hlaws barley
Cov lis qoob loo no yog qhov ua tau ntawm kev ua cov kav. Pearl barley - tag nrho cov nplej, barley - crushed. Porridge muaj qhov ze tshaj plaws muaj pes tsawg leeg: ntau cov vitamins B3 thiab B6, phosphorus, manganese, tooj liab. Barley muaj GI qis tshaj plaws ntawm kev ua zaub mov noj, yog li ntawd nws tau dav siv hauv kev noj haus ntawm cov neeg mob ntshav qab zib.
Pearl barley rau ntshav qab zib yog qhov ua tiav thib ob chav kawm. Ib khob ntawm barley yog ncuav nrog dej txias thaum hmo ntuj. Thaum sawv ntxov, dej tswg, dej haus yog ntxuav. Rhaub cov porridge hauv 1.5 khob dej hauv qab lub hau kom txog rau thaum nws khiav tawm ntawm cov kua, tom qab uas lub lauj kaub qhwv rau tsawg kawg yog 2 teev. Fried dos, stews, kib nceb, cov txuj lom ntxiv rau barley porridge.
Barley groats yog siav sai: lawv ntxuav, nchuav nrog dej txias, languished nyob rau hauv ib lub hau rau 20 feeb, tom qab ntawd mus rau simmer rau lwm 20 feeb. Cov Zaj Lus Qhia: 1 tsp. Cereals - 2.5 tsp. Cov zaub Stewed tau ntxiv rau cov npaj zaub mov tiav: ua zaub qhwv, taum ntsuab, txaij, taum ntsuab.
Cov nplej
Nplej nyom muaj nyob rau ntau hom. Mob ntshav qab zib, koj tuaj yeem suav nrog qee yam ntawm lawv:
- Poltava porridge yog qhov ua tiav tsawg tshaj plaws, ib feem ntawm lub plhaub nplej yog khaws cia nyob hauv nws. Rau cov khoom noj muaj ntshav qab zib, Poltava ntau tshaj No. 1 cov khoom noj zoo dua qub. Nws yog npaj tib txoj kev uas yog barley, siv hauv cov tais diav loj thiab kua zaub.
- Artek - hmoov txhuv nplej ua kom siav, ua noj sai dua, tab sis qab zib kuj tseem nce siab dua. Nws yog qhov zoo dua rau kev ua noj qab zib rau cov ntshav qab zib los ntawm Artek hauv lub thermos: nchuav dej npau npau thiab tawm mus rau whisk rau ob peb teev. Daim ntawv qhia ib txwm muaj suab thaj thiab qab zib tsis yog rau hom 2 mob ntshav qab zib. Qhov muaj txiaj ntsig tsawg dua ntawm cov ntshav qab zib yuav muaj kev sib xyaw ntawm cov txhuv nplej nrog cov zaub tshiab, ntses, nqaij qaib.
- Bulgur groats yog ua tiav txawm tias muaj zog dua, nplej nplej rau nws tsis yog tsuas yog tsoo, tab sis tseem raug ua ntej kev ua noj. Ua tsaug rau qhov no, bulgur ua noj sai dua li kev ua noj nplej tshwj xeeb. Ntawm cov ntshav qab zib, cov cereal no tau siv ntau yam, feem ntau yog hauv daim ntawv txias ua ib feem ntawm cov zaub xam lav. Daim ntawv qhia ib txwm muaj: txiv lws suav tshiab, zaub txhwb qaib, cilantro, ntsuab dos, txiv roj roj, hau thiab muab cov npluav ua ke.
- Tub ntxhais tau txais los ntawm semolina. Txhawm rau ua noj couscous, nws txaus los ua nws rau 5 feeb nrog dej npau npau. Ob qho tib si couscous thiab semolina rau ntshav qab zib raug txwv tsis pub siv.
Mov
Hauv cov nplej, tsawg kawg ntawm cov protein (2 zaug tsawg dua hauv buckwheat), cov zaub mov muaj roj zoo yuav luag tsis tuaj. Lub txiaj ntsig tseem ceeb ntawm cov txhuv dawb yog cov zaub mov carbohydrates. No cereal rau ntshav qab zib yog contraindicated, raws li nws inevitably ua rau ib tug ntse nce hauv qab zib. Lub glycemic Performance index ntawm cov nplej xim av tsis qis ntau heev, yog li nws tuaj yeem suav nrog kev noj haus kom tsawg. Nyeem ntxiv txog txhuv hauv ntshav qab zib
Zeb Zeb
Cov ntaub ntawv ntawm GI ntawm millet porridge diverge, tab sis nyob rau hauv feem ntau qhov chaw lawv hu rau qhov ntsuas 40-50. Millet yog nplua nuj nyob hauv cov protein (li 11%), cov vitamins B1, B3, B6 (100 g ib hlis twg ntawm ib txwm noj), magnesium, phosphorus, manganese. Vim tias muaj qhov saj, cov porridge no tsis tshua siv. Ntawm hom 2 mob ntshav qab zib, millet yog ntxiv es tsis txhob mov thiab khob cij dawb rau cov khoom noj cov nqaij minced.
Pea thiab Lentil
GI ntawm cov taum mog thiab cov nplooj ntsuab ntsuab yog 25. Cov khoom no muaj protein ntau (25% los ntawm hnyav), fiber (25-30%). Legumes yog qhov hloov tau zoo tshaj plaws rau kev ua kom tsis muaj ntshav qab zib hauv ntshav qab zib. Lawv siv rau ob qho kev kawm thawj zaug thiab sab lauj kaub tais diav.
Cov lus qhia yooj yim rau taum mog: soak ib khob ntawm taum ib hmos, ua noj dhau li cua sov kom txog thaum ua tiav. Cais, Fry finely tws dos hauv zaub roj, lub caij nrog lawv porridge.
Ntaub pua txaj
Cov roj ua rog tau li 48% ntawm cov noob flax; hais txog cov ntsiab lus omega-3, flax yog qhov muaj yeej ntawm cov nroj tsuag. Txog 27% yog fiber, thiab 11% yog soluble noj zaub mov fiber ntau - hnoos qeev. GI ntawm flax noob - 35.
Flaxseed porridge txhim kho kev zom zaub mov, txo kev qab los noj mov, txo kev nqhis dej rau cov khoom qab zib, ua kom cov qab zib nce ntxiv tom qab noj mov, txo cov cholesterol. Nws yog qhov zoo dua los yuav wholemeal noob thiab zom rau koj tus kheej. Cov noob hauv av yog hliv nrog dej txias (feem ntawm 2 ntu ntawm cov dej mus rau 1 ib feem ntawm cov noob) thiab hais kom ntev li 2 mus rau 10 teev.
