Yuav ua li cas xaiv cov qhob cij rau cov ntshav qab zib

Qee cov khoom lag luam uas txwv tsis pub rau cov neeg mob ntshav qab zib tuaj yeem hloov mus nrog cov txiaj ntsig zoo. Piv txwv li, cov neeg ua raws li cov zaub mov noj qab nyob zoo los hloov pauv ntawm ncuav mus rau ntau lub khob cij yob, uas, raws li cov chaw tsim khoom, tsis tuaj yeem tsuas yog los ua cov khoom noj ntawm cov carbohydrates, tab sis kuj tuaj yeem txaus siab rau lub cev qhov kev xav tau ntawm fiber ntau thiab vitamins.

Kuv puas tuaj yeem noj mov nrog qab zib? Nws yog ua tau, tab sis tsis yog txhua yam. Lub xeev tus qauv rau cov khoom no tau dhau los ntev dhau los thiab tsis tau raws li qhov xav tau ntawm cov khoom lag luam niaj hnub, yog li txhua lub chaw tsim khoom muaj nws daim ntawv qhia tshwj xeeb. Qee qhov qab ntxim qab zib no tuaj yeem noj nrog ntshav qab zib tsis tas yuav muaj kev ntshai rau cov ntshav piam thaj. Lwm tus tsis txawv ntau ntawm mov nplej thiab ua rau dhia dhia hauv glycemia.

Cov khob cij yob thiab cov muaj pes tsawg leeg

Raws li lub npe "qhob cij" 2 cov khoom sib txawv tsim tawm:

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%

1. Cov khaub noom yob yob yog nyias, crispy tiaj tiaj ncuav, feem ntau yog ua duab plaub. Lawv cov nyob sib xyaw tau ze rau cov mov uas ib txwm muaj. Rau kev ua noj, hmoov nplej, rog (nrog rau cov roj qab rog), thiab qee zaum qab zib, poov xab, mis hmoov, yog siv. Cov khob cij yob no nyiam cov neeg tau txais kev pab nrog txiaj ntsig ntxiv: xua, noob thiab noob txiv, cov txiv ntseej qhuav thiab zaub. Qhov kev xaiv ntawm kev ua mov ci yog loj heev. Qhov muaj txiaj ntsig zoo tshaj plaws rau cov qhob cij qhob cij los ntawm tev thiab cov hmoov txhuv tag nrho uas tsis muaj ntxhiab thiab hloov cov hmoov txhuv nplej.
2. Extrusion qhob cij yog ncaj chubby briquettes, feem ntau puag ncig. Hauv txhua lub loaf, nplej uas tau o thiab tawg tau zoo li paj kws tawg tau pom meej. Feem ntau lawv muaj lub ntuj saj tsis muaj qab zib, cov rog, cov txuj lom thiab cov tshuaj tsw qab ntxiv rau. Cov khob cij no yog tsim los ntawm cov hmoov nplej muaj thoob hauv ncov pob kws, pob kws, hlaws barley, nplej. Cov nplej yog tsau rau ib lub sijhawm ntev, tom qab ntawd lawv tau muab tso rau hauv cov cuab yeej tshwj xeeb - ib qho txuas ntxiv. Vim tias lub siab ceev thiab ntsuas kub, cov nplej hauv nws nrawm rau ob peb feeb, lo ua ke rau hauv ib lub ncuav qab zib, me ntsis hais txog ntawm polystyrene. Nyob rau hauv Russia, extrusion qhob cij yog tsawg dua li cov lus pom zoo. Thiab nyob rau hauv vain: cov khoom no muaj ib qho muaj pes tsawg leeg tsis muaj cov tshuaj pleev ib ce ntxiv. Tsis tas li ntawd xwb, vim lub sijhawm luv kho tshav kub hauv cov nplej, ntau qhov tseem ceeb ntawm cov tshuaj muaj nyob. Hmoov tsis zoo, lub tshuab thev naus laus zis tsis tso cai ua cov ncuav los ntawm cov hmoov nplej rye zoo tshaj plaws rau cov ntshav qab zib. Ntawm tag nrho cov kev tsim tawm, tsuas yog buckwheat, pearl barley thiab oat crunchies tau tso cai rau cov ntshav qab zib.

GI thiab calories

Ntawm cov ntshav qab zib hom 2, kev saib xyuas tshwj xeeb yog them rau qhov txo cov calories ntau ntawm cov zaub mov, vim tias feem ntau cov neeg mob hnyav dua. Txawm hais tias ua khoom noj rau cov khoom noj khoom noj, cov khob cij yob tsis tuaj yeem hu ua lub teeb. Lawv tus nqi caloric sib txawv me ntsis los ntawm cov ntsiab lus hauv calorie ntawm cov mov ci ib txwm, txij li ob qho ntawm cov khoom no yog tsim los ntawm cov khoom siv zoo ib yam - cov nplej, uas muaj cov khoom noj muaj txiaj ntsig zoo. Qhov nruab nrab, 100 g ntawm qhob cij (txheej txheem ntim rau 9-13 daim) muaj 300 kcal. Cov phiajcim nrog qhov sib ntxiv ntawm cov noob txiv, noob, zaub roj tuaj yeem "rub" ntawm 370-380 kcal. Calorie noj cij rau cov neeg mob ntshav qab zib nrog tshuaj ntsuab thiab zaub yog qis dua me ntsis - txog 210 kcal.

Txawm hais tias muaj txiaj ntsig zoo ntawm cov zaub mov, cov neeg mob ntshav qab zib feem ntau poob thaum lawv hloov mus rau lawv los ntawm lawv cov mov ci ib txwm. Qhov txiaj ntsig no tau piav qhia los ntawm kev txo qhov hnyav ntawm noj: hais txog 2 gram ntawm lub khob cij xav tau txog 50 g ntawm qhob cij, thiab 2 lub ncuav hnyav tsis ntau tshaj 20 g

Lub glycemic Performance index ntawm qhob cij nyob ntawm nws cov muaj pes tsawg leeg:

• Qhov siab tshaj plaws GI (tshaj 80) yog pom hauv cov txhuv thiab pob kws. Nrog ntshav qab zib, lawv raug txwv tsis pub;
• Hauv thib ob qhov chaw - cov khob cij nplej tsis muaj xua ntxiv, lawv qhov GI - txog 75;
• GI ntawm buckwheat, oatmeal thiab barley crisples - 70 units, yog tias muaj fiber ntau ntxiv thaum ci - 65;
• Baking rye cij nrog hom 2 mob ntshav qab zib yog suav tias yog kev nyab xeeb tshaj plaws, cov pa GI yog 65, nrog ceg - 50-60.

Cov txiaj ntsig thiab kev phom sij ntawm cov ncuav hauv cov ntshav qab zib

Cov khoom noj khoom haus xav tau cov ntsiab lus siab ntawm kev noj zaub mov fiber ntau yog qhov tseem ceeb ntawm cov ncuav. Buckwheat thiab oats muaj cov tshuaj fiber ntau - txog 10%. Crispbread los ntawm lwm cov qoob loo yog ntxiv nrog xua. Cov ntsiab lus fiber ntau yog feem ntau qhia ntawm pob. Yog tias muaj ntau tshaj 10 g ib 100 g, ncuav mov nrog ntshav qab zib hom 2 yuav nqus tau qeeb, ua rau muaj qab zib tsawg heev.

Cov khoom muaj txiaj ntsig ntawm kev noj haus fiber ntau:

Ib hnub, ib tug neeg yuav tsum noj 25 g ntawm fiber ntau, cov ntshav qab zib tau pom zoo kom noj txog li 40 g.

Txhua cov qoob loo zoo sib xws hauv cov muaj pes tsawg leeg, lawv muaj 58-70% carbohydrates (feem ntau yog hmoov txhuv nplej siab), 6-14% ntawm cov zaub protein. Cov txiv neej niaj hnub tsis muaj cov tshuaj no, yog li ntawd cov khoom ci bakery tuaj yeem raug cais tawm ntawm kev noj haus, tseg cov porridge hauv nws xwb. Hauv cov neeg mob ntshav qab zib mellitus hnyav tau pom zoo kom ua tiav kev tsis lees paub ntawm ob qho khoom noj thiab khob cij. Yog tias tus mob ntshav qab zib ua tau zoo tswj glycemia, nws tsis xav tau cov kev txwv nruj heev; nws tuaj yeem them 3-5 mov ib hnub.

Ntau cov ntsiab lus carbohydrate tsis yog qhov tsuas cuam tshuam ntawm lub khob cij. Cov fiber ntau hauv lawv cov lus muaj peev xwm nqa tau ob qho txiaj ntsig thiab kev phom sij. Nrog qee qhov teeb meem ntawm kev zom zaub mov (mob rau hauv lub cev thiab qhov nqaij ntawm lub plab hnyuv hnyuv), ib qho khoom noj nrog cov nqaij coarse yog txwv tsis pub muaj. Yog tias koj txiav txim siab suav nrog qhob cij hauv koj cov khoom noj, ua kom koj cov dej ntau ntxiv. Fiber "ua haujlwm" tsuas yog nyob hauv lub xeev o tuaj. Yog tias nws tsis ua ntub dej los ntawm cov kua dej txaus, txoj kev pheej hmoo yog qhov siab. Nws yog qhov tshwj xeeb tshaj yog los soj ntsuam kev haus cawv rau cov poj niam cev xeeb tub uas mob ntshav qab zib, vim tias kev ua haujlwm ntawm kev zom zaub mov tsis tu ncua thaum cev xeeb tub.

Dab tsi ntawm cov khob cij tuaj yeem ua ntshav qab zib tau

Cov khob cij yob yog cov khoom lag luam nrov; khoom siv ntau ntau yam los ntawm cov tuam txhab sib txawv tau nthuav tawm hauv cov khw. Txhawm rau txiav txim siab koj tuaj yeem noj cov qhob cij tshwj xeeb nrog hom ntshav qab zib hom 2, koj yuav tsum ua tib zoo soj ntsuam cov ntaub ntawv ntawm pob:

1. Rye cij yog qhov muaj txiaj ntsig tshaj plaws, tab sis kuj tseem muaj txiaj ntsig zoo tshaj plaws rau ntshav qab zib. Nyob rau hauv muaj pes tsawg leeg nyob rau hauv thawj qhov chaw yuav tsum tau qhia rye hmoov. Nws yog qhov tsim nyog tias bran (nplej tuaj yeem ntxiv) yuav ntxiv. Thov nco tseg: nrog cov roj (cholesterol) ntau, hom 2 ntshav qab zib raug txwv los ntawm cov khoom lag luam margarine.
2. Feem ntau ntawm cov neeg muaj ntshav qab zib hu lub khob cij hu ua qab tshaj plaws. Hauv cov nplej txhaws ntxiv cov khoom uas txhim kho cov saj: ntau hom khoom noj, txiv hmab txiv ntoo qhuav, tsw qab, qab zib, caramel, zib ntab, zib suab thaj, chocolate. Crispbread nrog cov additives tsis txawv ntau los ntawm cov ncuav qab zib, yog li ntawd nws yog txwv tsis pub muaj ntshav qab zib. Dab tsi tuaj yeem ua tus mob ntshav qab zib ua tau: tsim nyog nrog xua lossis noob nplej tag nrho, tso cai ntxiv - flaxseed thiab noob paj noob hlis, tshuaj ntsuab, ziab Jerusalem artichoke, amaranth, cinnamon.
3. Thaum ntsuam xyuas seb koj tuaj yeem noj cov qhob cij tshwj xeeb, ua tib zoo xyuas lub ntim. Cov ntaub ntawv qhia ntxiv ntawm nws, kev ntseeg siab dua cov khw tsim nyog tau txais. Cov khob cij yob tau muab tso rau qhov noj qab nyob zoo, yog li tus neeg yuav khoom muaj txoj cai paub lawv cov khoom tiav, txog cov ntsiab lus ntawm cov vitamins thiab microelements rau 1 daim thiab 100 g. Feem ntau cov yuav muaj, lawv muaj xws li cov hmoov nplej zoo tib yam, poov xab, roj qab rog thiab cov tsw, uas txhais tau tias lawv yuav ua rau muaj kev mob ntshav qab zib ntau ntxiv hauv hom ntshav qab zib hom 2.
4. Cov qhob cij ua kom zoo zoo nkauj, kom siav thiab qhuav. Yog tias lawv tau yooj yim compressed los yog nruj heev, cov tshuab thev naus laus zis muaj kev cuam tshuam. Cov khob cij yob yuav tsum yooj yim mus tom, muaj cov npoo du, ntxhib, pleev xim rau sab npoo, sib xyaw nrog cov xim sib xyaw xim ntxiv tuaj yeem lees txais.
5. Thaum xaiv cov loaves rau cov ntshav qab zib hom 2, ua tib zoo xav txog ntim. Cardboard pob yuav tsum khaws lawv cov duab, cov pob khoom yuav tsum tsis tu ncua. Cov khoom siv nyob rau hauv lub pob nraus yuav qhuav los yog, ntawm qhov tsis tooj, noo, lossis tseem pwm hauv.
6. Them sai sai rau qhov hnub tas sij hawm. Rau cov qhob cij extrusion, nws yog 1.5 xyoo, rau ci tsis muaj ib qho ntxiv - 10 lub hlis, nrog ntxiv rau - rau hli. Cov khob cij siv sijhawm uas ploj lawm tuaj yeem ua rau rancid.
7. Mob ntshav qab zib, koj tsuas tuaj yeem noj cov qhob cij uas tsis muaj qab zib, lawv raug pom zoo kom koom ua ke nrog cov rog tsis tshua muaj rog, tsev cheese, tshuaj ntsuab, zaub stewed.

Yuav ua li cas thiaj ua noj koj tus kheej

Kev yuav cov mov ci hauv khw tsis tsim nyog txhua lub sijhawm, lawv tuaj yeem ci tau tom tsev yam tsis muaj teeb meem thiab lub sijhawm. Ntawm cov ntshav qab zib, txoj kev xaiv hauv tsev tseem zoo dua, vim tias koj tuaj yeem tswj tau qhov muaj pes tsawg leeg txog ib gram thiab paub tseeb tias nws muaj kev nyab xeeb.

Ua piv txwv, peb muab ib daim ntawv qhia rau cov qhob cij rye, los ntawm tib lub hauv paus ntsiab lus koj tuaj yeem ci lawv los ntawm lwm cov hmoov nplej. Lub hauv paus ntawm daim ntawv qhia yog rye hmoov (hom phiaj tseem grain), bran hauv hmoov ntawv (tsis granulated), oatmeal. Peb noj cov khoom no hauv 2 servings ntawm 80 g ib qho. Rau cov ntshav qab zib, txhua cov noob thiab noob txiv, cov caij ntuj qhuav tuaj yeem ua tau ntxiv, hauv tag nrho lawv tuaj yeem tso tau 120 g. Muab tag nrho cov khoom xyaw qhuav, ntsev. Tom qab ntawd ntxiv 350 g dej thiab 50 g ntawm roj zaub, ua tib zoo zuaj nrog ib rab diav.

Tiav lawm qhov loj yuav tsum tau tam sim ntawd nteg rau ntawm daim ntawv ci, kis txog 5 hli tuab, txiav rau hauv duab plaub nrog rab riam. Cov khob cij yob ua lub cev tsis zoo ntawm lub yias, yog li lawv xav tau lub nraub qaum: daim ntaub silicone lossis cov ntawv ci zoo nkauj. Crisp ci rau 30-40 feeb, txias rau chav kub ntawm daim ntawv ci, thiab tom qab ntawd nws tawg mus rau hauv daim.

Daim ntawv qhia video: khob cij buckwheat