Ntshav Qab Zib Ua Qab Zib - Qab Zib Dawb Qab Zib

Ntshav qab zib cov ncuav qab zib thiab txawm tias ncuav mog qab zib - npau suav los muaj tseeb!

Kev xaiv cov zaub mov noj kom raug, cov zaub mov raug cai, ua tib zoo saib xyuas thiab kho cov ntshav qabzib kom ncav sij hawm ntev yuav ua rau muaj kev mob ntshav qab zib ntawm cov ntshav qab zib.

Yog li, noj cov zaub mov nram qab no rau hauv kev pabcuam.

Qab zib pastries rau ntshav qab zib

Cov lus nug ntawm seb cov khoom qab zib puas raug tso cai thaum muaj ntshav qab zib mob kev txhawj xeeb ntau tus neeg mob ntshav qab zib. Qhov yog tias cov khoom qab zib li ib txwm thiab cov khoom qab zib feem ntau muaj cov qab zib huv ntau. Qhov tom kawg tuaj yeem ua si txaus luag zaj lus tsis yog nrog tus mob ntshav qab zib, tab sis kuj nrog tus neeg noj qab haus huv.

Puas tsim nyog nws tso pov tseg cov khoom qab zib? Cov kws kho mob tau hais tias qhov no tuaj yeem ua rau kev puas siab puas ntsws. Tom qab tag nrho, cov saj ntawm cov khoom qab zib nyob rau hauv chav kawm ntawm kev tsim kho tau tsim teb nyob rau hauv tib neeg nyob rau hauv daim ntawv ntawm kev tsim cov tshuaj hormones ntawm kev xyiv fab.

Txawm li cas los xij, cov khoom qab zib - stevia, fructose, sorbitol, xylitol, tuaj yeem txhawb nqa lub zais zais ntawm serotonin. Nws yog cov khoom lag luam no uas los ua cov tshuaj ntxiv rau cov khoom qab zib.

Tsis tsuas yog muaj suab thaj yog cov khoom noj uas ua rau cov khoom qab zib. Cov hmoov nplej, txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav kuj tseem ua rau cov tsov ntxhuav sib koom ntawm cov carbohydrates dainties, yog li coarse hmoov, rye, oat lossis buckwheat yog siv hauv ci.

Txom nyem mob nkeeg yuav tsum tsis txhob noj cov txiv duaj siv cov txiv duaj. Ib yam li cov khoom siv mis ua, nws muaj lactose - mis qab zib, yog li nws muaj peev xwm nce cov piam thaj ntau ntau. Lub glycemic Performance index ntawm butter yog 51, thaum zaub roj muaj pes tsawg qhov ntsuas. Qhov twg nyab xeeb yuav yog cov txiv ntseej, linseed, pob kws roj.

Galette khoom qab zib

Cov ncuav qab zib qhuav los yog khaub noom tawg yog ib qho ntawm cov khoom lag luam pub rau cov neeg mob ntshav qab zib. Lub ntsiab ntawm cov ncuav qab zib yog hmoov, zaub roj, dej.

Kwv yees li 300 kcal ib 100 g ntawm confectionery. Qhov no txhais tau hais tias ib lub ncuav qab zib ntawm qhov nruab nrab yuav muab lub zog rau 30 kcal. Txawm hais tias qhov tseeb tias cov ncuav qab zib tau siv tau los ntawm cov neeg mob ntshav qab zib, ib qho yuav tsum tsis txhob hnov ​​qab tias ntau dua 70% ntawm nws cov muaj pes tsawg leeg yog carbohydrates.

Lub glycemic Performance index ntawm biscuit ncuav qab zib yog 50, nws yog qhov tsis txaus ntseeg thaum piv nrog lwm cov khoom lag luam confectionery, tab sis tib lub sij hawm nws tau siab txaus rau kev noj haus ntawm cov ntshav qab zib. Tus nqi lees txais yog 2-3 ncuav qab zib ib zaug.

Cov khoom xyaw rau ncuav qab zib qhob noom cookie qhob:

• quail qe - 1 pc .;
• sweetener (mus saj);
• sunflower roj - 1 tbsp. l .;
• dej - 60 ml;
• wholemeal hmoov nplej - 250 g;
• dej qab zib - 0.25 tsp

Hloov cov paj noob hlis, nws pom zoo kom siv lwm yam zaub, nws yog qhov zoo tagnrho los hloov nws nrog linseed. Flaxseed roj muaj cov roj zoo rau kev omega-3 fatty acids, uas yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Lub quail qe yog hloov los ntawm nqaij qaib protein. Thaum siv cov protein tsuas, cov ntsiab lus carbohydrate hauv cov khoom kawg yog qhov txo qis.

Yuav ua li cas ua kom cov ncuav qab zib tom tsev

1. Dhuav cov piam thaj hauv dej, sib tov cov khoom xyaw nrog roj zaub thiab qe.
2. Sib tov dej qab zib thiab hmoov.
3. Ua ke ua kua thiab cov khoom sib xyaw qhuav, zuaj ib qho txias txias.
4. Muab lub khob noom cookie "so" 15-20 feeb.
5. Yob tawm qhov loj hauv ib txheej nyias, faib siv ib feem lossis riam rau hauv daim.
6. Ci hauv qhov cub rau 35-40 feeb ntawm qhov kub txog 130-140 ⁰С.

Fructose ncuav qab zib

Fructose yog ob zaug li qab zib raws li cov qab zib huv, uas yog vim li cas lawv ntxiv rau cov ci hauv cov khoom me.

Cov cuab yeej tseem ceeb tshaj plaws ntawm fructose rau cov neeg mob ntshav qab zib yog tias nws yuav nqus tau qeeb dua thiab tsis ua rau cov ntshav khov hauv cov ntshav qab zib.

Qhov kev pom zoo kom noj txhua hnub ntawm fructose tsis yog ntau tshaj 30 g. Yog tias koj raug ntxias los ntawm ntau ntau, lub siab yuav hloov pauv ntau dhau los ua kev txhaus rau hauv qabzib. Tsis tas li ntawd, kev txhaj tshuaj loj ntawm fructose cuam tshuam loj heev cuam tshuam rau kev ua haujlwm ntawm lub plawv hlab plawv.

Thaum xaiv cov ncuav qab zib fructose-ua khoom hauv khw muag khoom, nws yog ib qho tseem ceeb kom kawm nws muaj pes tsawg leeg, cov ntsiab lus ntawm cov calorie, thiab glycemic index. Thaum npaj cov ncuav qab zib nrog cov txiv hmab txiv ntoo qab zib hauv tsev, qhov no yuav tsum coj mus rau hauv kev xam cov khoom noj hauv lub calories thiab zaub mov muaj txiaj ntsig. Rau 100 g ntawm cov khoom, 399 kcal. Tsis zoo li lwm yam khoom qab zib, tshwj xeeb hauv Stevia, fructose glycemic Performance index tsis yog xoom, tab sis 20 ntu.

Lub tsev ci

Dab tsi yuav muaj kev nyab xeeb dua rau cov neeg mob ntshav qab zib dua li ua noj ncuav qab zib zoo? Tsuas yog kev tswj hwm tus kheej dhau ntawm kev npaj yuav muab ib puas feem pua ​​kev ntseeg siab rau qhov tseeb ntawm lub tais.

Lub ntsiab tseem ceeb rau kev noj qab zib hauv tsev rau cov khoom qab zib yog qhov kev xaiv kom raug ntawm cov khoom xyaw, nrog rau kev ua tib zoo suav ntawm GI rau feem kawg.

Oatmeal ncuav qab zib

Oatmeal ci cov zaub mov yog ib qho ntawm ob peb cov neeg zoo uas tuaj yeem pom zoo rau cov ntshav qab zib. Cov ntsiab lus carbohydrate hauv nws yog ntau dua li cov nplej (oat hmoov nplej - 58%, hmoov nplej nplej - 76%). Ntxiv rau, beta-glucans nyob rau hauv oat nplej tiv thaiv kom tsis muaj piam thaj ntau tom qab noj mov.

Oatmeal kua nplaum uas qab zib rau cov neeg mob ntshav qab zib

Cov khoom xyaw

• oat hmoov nplej - 3 tbsp. l .;
• linseed roj - 1 tbsp. l .;
• oatmeal - 3 tbsp. l .;
• qe dawb - 3 pcs .;
• sorbitol - 1 tsp;
• vanilla
• cov ntsev.

Theem ntawm kev npaj:

1. Yeej nplawm cov ntsev dawb nrog kev ua ntsev ntawm cov npuas khov.
2. Ua ntej-sib xyaw oatmeal, sorbitol thiab vanilla yog maj mam nkag mus rau hauv qe qe.
3. Ntxiv butter thiab cereal.
4. Yob tawm lub khob noom cookie thiab tsim khaub noom. Ci hauv qhov cub ntawm 200 ⁰С rau 20 feeb.

Cov ntawv qhia yuav dhau los ua ntau yam yog tias koj ntxiv cov txiv ntoo qhuav lossis txiv ntoo rau hauv lub khob noom cookie. Cov txiv ntoo qab zib, prunes, txiv apples yog tsim nyog, txij li lawv cov glycemic Performance index yog qhov tsawg heev.

Shortbread Ncuav Qab Zib Rau Cov Ntshav Qab Zib

Hauv qee qhov nyiaj tsawg, nws tseem raug tso cai kom siv cov ncuav qab zib luv. Kev ceev faj yog cuam tshuam nrog qhov tseeb tias cov khoom tseem ceeb ntawm cov khoom qab zib no yog hmoov, butter thiab qe, uas txhua tus nplua nuj muaj suab thaj. Qhov kev hloov kho me me ntawm daim ntawv qhia ua noj ua haus hauv chav yuav pab txo cov kua nplaum hauv lub tais.

Sweetener shortbread cookies

Cov khoom xyaw

• cov roj qab rog tsawg - 200 g;
• granulated sweetener - 100 g;
• buckwheat hmoov nplej - 300 g;
• qe dawb - 2 pcs .;
• ntsev;
• vanillin.

Kev Ua Noj Ua Haus:

1. Zom cov protein nrog qab zib thiab vanilla kom txog thaum tus. Sib tov nrog margarine.
2. Hauv seem me me qhia hmoov. Knead elastic mov paj. Yog tias tsim nyog, koj tuaj yeem nce cov hmoov ua kom ntxiv.
3. Tawm hauv lub khob noom cookie nyob rau hauv qhov chaw txias rau 30-40 feeb.
4. Faib cov qhov loj mus rau 2 ntu, yob txhua ntu nrog txheej txheej 2-3 cm. Muab cov khaub noom ci nrog rab riam thiab lub khob los ua khaub noom.
5. Xa mus rau qhov cub preheated rau 30 feeb ntawm qhov kub ntawm 180 ° C. Koj tuaj yeem paub txog qhov kev npaj txhij ntawm cov ncuav qab zib los ntawm ib tus tes ci kub. Ua ntej siv, nws yog qhov zoo dua kom cia qhov kho mob kom txias.

Rye hmoov ncuav qab zib rau cov neeg mob ntshav qab zib

Rye muaj yuav luag ib nrab GI piv rau cov hmoov nplej nplej. Qhov taw qhia ntawm 45 ntu tso cai rau koj kom koj nkag mus rau nws txoj kev noj haus ntshav qab zib kom nyab xeeb.

Txog kev npaj cov ncuav qab zib, nws yog qhov zoo dua los xaiv tev hmoov nplej.

Cov khoom xyaw rau ncuav qab zib rye:

• tag nrho-hom nplej rye hmoov nplej - 3 tbsp .;
• sorbitol - 2 tsp;
• 3 cov nqaij qaib protein;
• margarine - 60 g;
• ci hmoov - 1.5 tsp.

Yuav ua li cas ua noj ib qho kev kho:

1. Cov khoom xyaw qhuav, hmoov nplej, ci hmoov, sib tov sorbitol.
2. Ua kom paub cov nplawm cov nplawm whipped thiab dej qab rog margarine.
3. Txhawm rau qhia cov hmoov nplej partwise. Nws yog qhov zoo dua yog cia cov ntawv npaj npaj sawv hauv lub tub yees rau txog ib teev.
4. Ci ncuav qab zib ntawm qhov kub ntawm 180 ° C. Txij li cov khaub noom nws tus kheej yog tsaus heev, nws yog qhov nyuaj los txiav txim siab txog qib ntawm kev npaj los ntawm xim. Nws yog qhov zoo dua los xyuas nws nrog cov pas ntoo, pas txhuam hniav lossis ib qho kev sib phim. Koj yuav tsum tho cov kua nplaum no rau hauv qhov chaw tuab tshaj plaws nrog pas txhuam hniav. Yog hais tias nws nyob qis qis qhuav, tom qab ntawd nws yog lub sijhawm los teeb lub rooj.

Yog lawm, cov khoom qab zib uas muaj qab zib yog me ntsis qis dua hauv kev saj rau cov zaub mov txawv ntawm cov zaub mov. Txawm li cas los xij, nws muaj ob peb qhov tsis lees paub: ncuav qab zib tsis muaj qab zib yog kev txhawj xeeb ntawm kev noj qab haus huv. Tsis tas li ntawd, vim tsis muaj cov mis los ua ke, nws lub neej kev ua haujlwm tau nce ntxiv. Tom qab kuaj xyuas ob peb cov zaub mov txawv, koj tuaj yeem tsim kev nyab xeeb thiab noj cov khoom xyaw ua tsev.