Tus neeg mob ntshav qab zib feem ntau chim siab thaum pom tias lawv yuav tsum tau yoo kom yuag yoo yoo mus rau lawv lub neej tag nrho, tab sis ua tsis tiav! Ntau cov khoom noj qab thiab cov khoom noj zoo rau lub cev tsis tso lawv cov khoom noj kom zoo nkauj; Tab sis ntawm no yog qhov teeb meem: tsis yog txhua txhua tuaj yeem noj tau. Thiab cov kws kho mob hais li cas txog kev noj pob kws muaj ntshav qab zib hom 2? Noj lossis tsis kam?
Porridge rau cov ntshav qab zib - rau lossis tawm tsam
Muaj ntau ntau cov microelements thiab cov vitamins hauv cov khoom lag luam uas ua zaub mov. Lawv tsis yog qhov ua tau, tab sis txawm tias xav noj nrog hom 2 mob ntshav qab zib. Tab sis qhov no, koj yuav tsum tau them sai sai rau hom porridge, vim tias tsis yog txhua tus tuaj yeem tuaj yeem nrog nws. Piv txwv, decoy yog nruj me ntsis txwv tsis pub nyob hauv tus kab mob no, vim tias nws muaj cov carbohydrates yooj yim thiab nws kuj cuam tshuam rau lub cev ntau npaum li khoom qab zib.
| Oatmeal | Nws muaj cov lipotropic cov tshuaj hormones uas tiv thaiv qhov tsim ntawm cov rog ua nyob ib ncig ntawm lub siab. Tsis tas li ntawd, oatmeal yog qhov thiaj li hu ua "cog tshuaj insulin", yog li nrog nws cov nquag noj, koj tuaj yeem tiv thaiv kev nyab xeeb txhua hnub ntawm cov tshuaj insulin sab nraud. Nws pab tshem tawm cov roj (cholesterol) seem. Nws kuj tseem txhim kho kev ua haujlwm ntawm lub plab zom mov, nws yog qhov tseem ceeb heev rau kev mob ntshav qab zib hom 2. Nws tuaj yeem tsis tsuas yog noj nyob rau hauv daim ntawv ntawm porridge, tab sis kuj ua infusions tshwj xeeb. TAB SIS! Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws tseem nyob rau qhov phauj thiab ntau dhau heev tsis tsim nyog nws. |
| Pob Tsuas Yaj | Nws muaj cov ntaub ntawv teev tseg ntawm fiber ntau, ntshav qab zib yuav luag tsis sawv thaum nws noj nws. Cov khoom noj khoom haus qeeb qeeb yuav ua rau maj mam ploj zuj zus, yog li ntawd yuav tsis muaj dej qab nyob rau hauv lub cev thaum lawv tau noj. Buckwheat muaj qhov zoo tseem ceeb rau tiv thaiv kab mob vascular. Qhov no yog vim qhov tseeb tias nyob hauv nws cov muaj pes tsawg leeg muaj rutin, B-pawg vitamins thiab zaub protein. Lawv ntxiv dag zog rau cov leeg ntsa. Buckwheat tsis tuaj yeem zam kev hloov kho keeb; cov chiv siv tshuaj tsis yog siv rau kev cog qoob loo. Yog li, nws tuaj yeem suav tias yog ib puag ncig zoo. |
| Pob kws | Tsawg-calorie thiab zoo digestible. Nws muaj cov roj glycemic tsawg heev, yog li nws txo qis cov piam thaj hauv cov ntshav kom zoo. Yuav tsum muaj nyob rau hauv kev noj haus rau ntshav qab zib hom 2, vim tias nws txo qhov hnyav thiab saturates lub cev nrog ntau cov vitamins. |
| Zeb Zeb | Yog ib qhov zoo tshaj plaws thiab noj qab zib zoo dua rau cov ntshav qab zib. |
Cia peb tham ntxiv txog nplej nplej. Nws lub ntsej muag glycemic yog 71. Tus kws qhia noj haus pom zoo kom noj nws raws li lub hauv paus rau garnishes hauv kev noj haus ntawm cov ntshav qab zib. Cov porridge no muaj cov khoom nram qab no:
- Nws lub hauv paus tseem ceeb yog hmoov txhuv nplej siab, uas tau suav hais tias yog cov khoom siv roj xyaw ua ke;
- Qhov concentration ntawm phosphorus hauv millet yuav luag ob zaug nws cov nyiaj hauv cov nqaij;
- Kwv yees li ib feem thib 6 ntawm cov lus sib xyaw ntawm cov tshuaj porridge yog cov amino acids, uas lub cev hloov mus rau hauv cov zaub protein;
- Nws yog nplua nuj nyob hauv B-pawg vitamins, fatty acids thiab lipotropic cov tshuaj hormones, vitamin PP, E, D, retinol, carotene, hlau thiab silicon.
Ntau tus kws tshaj lij ntseeg tias cov nplej porridge tuaj yeem kho cov ntshav qab zib kom huv si.
Kev siv nplej txhauv rau hom mob ntshav qab zib hom 2 yog dab tsi?
- Ntxiv dag zog rau cov leeg;
- Txo% lub cev rog;
- Nws qhia txog ntau yam allergens thiab cov khoom lom.
Cov nplej groats tuaj yeem muaj ntau hom. Qhov txiaj ntsig zoo tshaj plaws rau cov ntshav qab zib yuav muaj cereals los ntawm polished millet ua ntej.
Cov kws kho mob tsis pom zoo cov hom khoom noj haus no rau qee pawg ntawm cov neeg mob. Cov no suav nrog:
- Feem ntau cem quav;
- Cov neeg uas tsis muaj acidity ntawm lub plab;
- Cov neeg mob nrog hypothyroidism;
- Cev xeeb tub thiab lactating poj niam.
Yuav ua li cas ua noj porridge?
Millet nrog cov ntshav qab zib muaj peev xwm ua tau, tab sis nws yuav tsum npaj kom zoo kom txhua yam zoo hauv muaj kev tiv thaiv. Dab tsi yog coj thaum ua noj nplej porridge?
- Nws yog qhov zoo tshaj kom npau hauv nws hauv dej. Yog tias koj xav ntxiv mis ntxiv - qhov no tuaj yeem ua tiav thaum kawg ntawm kev ua noj. Nws yuav tsum tsis-roj.
- Yaug cov khaub noom ua ntej ua noj. Vim li cas qhov no xav tau? Tag nrho cov cereals uas noo nrog cov hmoov txhuv nplej siab, uas zwm rau polysaccharides (kuj qab zib). Nws envelops txhua qhov nplej thiab koj tuaj yeem tshem nws tawm los ntawm kev sib tsoo cov txhuv hauv colander lossis txhais tes hauv qab dej ntws.
- Ntawm chav kawm, tsis muaj qab zib! Los ntawm kev tso cai los ntawm tus kws kho mob, koj tuaj yeem ntxiv 1 diav ntawm zib ntab (tsim nyog ntuj, tsis tsim neeg) rau cov zaub mov tiav.
- Zam kev ua puv porridge. Nqaij yog qhov ua kom zoo ua noj, nws pab txhawm rau txhawm rau txhua qhov cim kab thiab vitamins hauv. Txhawm rau ua qhov no, ncuav ib feem ntawm cov cereal nrog mis nyuj kub (tsuas yog tias nws tuaj yeem ua tau) lossis dej. Lwm qhov kev xaiv zoo yuav yog kefir nchuav.
Lwm qhov tseem ceeb - koj yuav tsum tau txo cov roj butter lossis tshem nws tag nrho. Ua kom cov porridge ntau cov khoom noj muaj txiaj ntsig thiab ua kom nws saj zoo dua, koj tuaj yeem ntxiv ntau cov zaub grated thiab txiv hmab txiv ntoo rau nws. Taub dag thiab txiv apples, pear, hiav txwv buckthorn thiab viburnum mus zoo heev nrog nplej porridge.
Ib lub sijhawm koj yuav tsum noj tsis ntau tshaj 200-300 grams (li 5 diav). Yog tias lub porridge zoo li tag nrho tsis qab zib - koj tuaj yeem ntxiv (tsuas yog tsis tsim txom) cov qab zib lossis xylitol.
Kev kho mob ntshav qab zib Millet
Muaj ib txoj kev nrov nrov uas, raws li cov neeg siv tshuaj xyuas, pab tshem tawm cov tsos mob ntawm T2DM.
Daim ntawv qhia muaj raws li nram no: hom qoob mog nplej tau muab ntxuav thiab qhuav, tom qab ntawd nws yog av rau lub xeev ntawm hmoov.
Cov tshuaj yeeb dej tiav lawm tau noj ntawm 1 tablespoon ib hnub twg thiab ntxuav nrog tib lub mis. Cov kev kho mob zoo li tsawg kawg yog ib hlis.
Lus Qhia Txog Kev Noj Kev Haus
Hauv cov khoom noj, cov khoom noj tseem ceeb ntawm cov zaub mov yuav tsum nyob hauv qhov no sib piv:
- Carbohydrates - txog 60%;
- Cov rog - tsis tshaj 24%;
- Proteins - 16%.
Txhua txhua hnub koj yuav tsum noj cov khoom noj uas muaj cov nplua nuj nyob hauv fiber ntau thiab kev noj haus muaj fiber. Lawv tsis zom rau hauv txoj hnyuv plab, thaum muab kev xav rau tag nrho. Lawv cov txiaj ntsig yog kom txo qhov nqus ntawm cov rog thiab piam thaj, yog li qhov xav tau cov tshuaj insulin hauv lub cev yuav raug txiav. Txhua txhua hnub koj yuav tsum tau haus tsawg kawg 40 grams ntawm cov xov zoo no. Lawv tuaj yeem muab tau los ntawm:
- Nceb;
- Cov taub
- Taum
- Ceg;
- Tag nrho oatmeal thiab rye hmoov.
Kev noj haus muaj fiber ntau yuav tsum muaj qhov sib npaug ntawm cov zaub mov thiab zaub / txiv hmab txiv ntoo.
Nplej ua kua zaub xyaw zaub mov txawv
Koj twb tau mus nyeem txog taub dag thiab quav nplej. Ntawm no yog nws daim ntawv qhia:
- 200 gr ntawm millet;
- 200 ml ntawm mis thiab dej;
- 100 gr taub dag;
- Xylitol lossis qab zib raws li xav tau.
Pre-rinsed porridge. Tom qab hais tias, nws yog nchuav nrog dej thiab coj mus rau ib lub rhaub, reclines hauv lub colander thiab ntxuav dua. Rov ntim dej ntxiv, ntawm lub sijhawm no qab zib hloov pauv (koj tuaj yeem siv stevia).
Lub porridge yog coj mus rau ib lub rhaub, tom qab ntawd ua npuas ncauj tawm. Nws npau li 10 feeb. Nyob rau lub sijhawm no, cov taub dag tau tev thiab zuav (txog 3 cm). Nws ntxiv rau hauv porridge thiab nws yog siav rau lwm 10 feeb (tsis txhob hnov qab do). Ua li cas!
Lwm daim ntawv qhia ua kev ua cov porridge hauv qhov cub. Ua li no, koj yuav tsum:
- 1 lub kua
- 1 pear;
- Txiv qaub zest (ib nrab txaus);
- Lub pinch ntawm ntsev;
- 250 gr ntawm millet;
- 2 tsp fructose;
- 300 ml skim los sis kua mis.
Millet kuj tau ntxuav hauv qab dej ntws, tom qab ntawd muab pov rau hauv lub lauj kaub. Mis nyuj muaj nchuav rau ntawd thiab muaj fructose ntxiv. Tag nrho cov no tau coj mus rau lub rwj, tom qab uas nws tau muab tshem tawm tam sim ntawd los ntawm qhov cub. Lub pear thiab kua yog tev thiab tsuav (qhov nyuaj ntau yam, qhov loj me dua lub voos xwmfab). Lawv thiab txiv qaub tev ntxiv rau porridge, qhov sib xyaw kom huv si. Tom qab ntawd nws tau nchuav rau hauv cov tais diav kub, them nrog ntawv ci thiab xa mus rau qhov cub, kho kom sov li ntawm 180 degrees. Cov zaub mov yog siav rau 40 feeb. Bon appetit!
Dab tsi ntxiv uas koj tuaj yeem ua nrog ntshav qab zib?
Tus neeg mob yuav tsis noj tsuas yog yaum thaj, puas yog? Koj tuaj yeem ntxiv rau koj cov zaub mov noj:
- Tsawg-rog nqaij - nqaij qaib nqaij, nqaij nyug yog haum, lawv tuaj yeem noj peb zaug ib lub lim tiam;
- Mis thiab mis los ua khoom noj - txhua hnub;
- Cov nqaij nyoos, ci lossis hau siav;
- Vegan kua zaub
- Heev lub teeb ntses thiab nqaij nqaij;
- Cov mov ntuag - ib hnub ob zaug.
Raug cais tawm ntawm cov khoom uas koj xav tau:
- Rog kua zaub ntawm cov nqaij broth;
- Cawv
- Mov nplej;
- Cov nplej zom
- Ntsim thiab oily;
- Pickles thiab lwm yam twists;
- Lub teeb carbohydrates: jam, khoom qab zib thiab buns, raisins, txiv quav ntswv nyoos;
- Mayonnaise;
- Cov nqaij yaj yeeb (sausages, ntses, hnyuv ntxwm, nqaij).
Nws qhov kev ua txhaum yog fraught nrog glycemic coma thiab txawm tuag.
Ntxiv rau kev noj zaub mov kom zoo, kev noj zaub mov kom ntau ntxiv ntawm cov vitamin complexes lossis kev noj zaub mov kom zoo yog pom zoo.
Cov kev ua si kis las, kho mob, tsis muaj kev ntxhov siab thiab kev noj haus yuav pab txo qis cov tsos mob ntshav qab zib hom 2 thiab koj yuav zoo nyob. Saib xyuas koj kev noj qab haus huv!
