Hauv kev muaj ntshav qab zib mellitus ntawm ib yam, tus neeg mob khoom noj khoom haus yuav tsum ua raws li ntau txoj cai.
Qhov tseem ceeb yog glycemic index (GI) ntawm cov zaub mov. Qee tus neeg xav yuam kev tias daim ntawv teev cov zaub mov tau yog tsawg heev.
Txawm li cas los xij, los ntawm cov npe tso cai rau cov zaub, txiv hmab txiv ntoo, txiv ntoo, zaub mov, nqaij thiab khoom noj siv mis, koj tuaj yeem noj tau cov zaub mov qab thiab noj qab nyob zoo. Rau cov neeg muaj ntshav qab zib hom 2, nws raug nquahu kom noj cov zaub mov oatmeal, uas muaj cov tshuaj tshwj xeeb uas tsis tsim nyog rau ib tus neeg lub cev.
Lawv feem ntau nyuaj rau zom cov carbohydrates. Piv txwv li, yog tias thaum sawv ntxov noj ntau daim ntawm cov zaub mov qab no nrog lub khob kefir lossis mis nyuj, koj tau txais qhov ncaj thiab noj tshais.
Cov khoom no rau cov neeg muaj kev puas tsuaj endocrine tuaj yeem npaj raws li daim ntawv qhia tshwj xeeb. Nws yuav tsum ua tag nrho cais tawm cov khoom xyaw uas muaj GI siab. Hauv tsab xov xwm no, koj tuaj yeem kawm txog cov txiaj ntsig ntawm oatmeal cookies rau ntshav qab zib.
Kuv puas tuaj yeem noj cov ncuav qab zib oatmeal nrog cov ntshav qab zib?
Lub glycemic Performance index ntawm cov zaub mov yog qhov thiaj li hu ua digital cov cim ntawm kev cuam tshuam ntawm ib yam khoom rau tib neeg lub cev.
Raws li txoj cai, nws qhia txog cov nyhuv ntawm cov khoom noj ntawm cov concentration ntawm cov piam thaj hauv cov ntshav cov ntshav. Qhov no tuaj yeem pom tom qab noj mov xwb.
Yeej, cov neeg uas muaj cov metabolism hauv lub cev tsis txaus yuav tsum ua cov zaub mov ntawm cov zaub mov nrog GI txog li ntawm 45 ntu. Tseem muaj cov khoom lag luam khoom noj khoom haus hauv qhov ntsuas no yog xoom. Qhov no yog vim qhov ua tiav ntawm kev ua kom tsis haum cov carbohydrates hauv lawv cov lus. Tsis txhob hnov qab tias lub sijhawm no tsis tau txhais tau hais tias txhua yam khoom noj no yuav nyob hauv kev noj haus ntawm tus neeg mob endocrinologist.
Piv txwv, GI ntawm nqaij npuas muaj roj nyob hauv txhua daim ntawv (haus, ntsev, hau, kib) yog xoom. Txawm li cas los xij, lub zog nqi ntawm cov delicacy yog siab heev - nws muaj 797 kcal. Tsis tas li, cov khoom sib txuas nrog qhov ntau ntau ntawm cov teeb meem rog - roj. Tias yog vim li cas, ntxiv rau glycemic Performance index, nws yog ib qho tseem ceeb kom them sai sai rau cov ntsiab lus calorie ntawm cov zaub mov.
Tab sis GI raug faib ua ntau pawg loj:
- txog li 49 units - cov khoom noj npaj rau lub cev noj txhua hnub;
- 49 - 73 - cov khoom noj uas muaj noj tsawg tsawg hauv cov khoom noj uas niaj hnub noj;
- los ntawm 73 thiab ntau dua - cov zaub mov noj uas txwv tsis pub noj, vim tias nws yog qhov phom sij ua rau muaj tus mob hyperglycemia.
Ntxiv rau txoj kev xaiv khoom muaj peev xwm thiab tsis zoo, cov neeg mob ntawm endocrinologist yuav tsum ua raws li txoj cai ntawm kev ua noj.
Ntawm cov ntshav qab zib mellitus, txhua yam zaub mov noj uas twb muaj lawm yuav tsum muaj xws li muab cub noj, hauv rhaub dej, hauv qhov cub, microwave, ci nqaij, rau hauv qhov cub qeeb thiab thaum ncu. Cov qauv tom kawg ua kom sov yuav muaj xws li cov roj me me ntawm cov paj noob hlis.
Cov lus teb rau lo lus nug ntawm seb nws puas tuaj yeem noj ncuav qab zib oatmeal nrog cov ntshav qab zib nyob ntawm cov khoom xyaw uas nws tau ua. Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias nws yog txwv tsis pub noj ncuav qab zib los ntawm lub tsev loj uas tsis muaj ib qho cim “rau tus mob ntshav qab zib”.
Tab sis ib qho kua nplaum uas lub khw tshwj xeeb pub rau noj. Ntxiv rau, cov kws kho mob qhia koj ua noj koj tus kheej los ntawm cov khoom siv ua tib zoo xaiv.
Glycemic qhov ntsuas ntawm cov khoom xyaw rau ncuav qab zib
Raws li tau sau tseg ua ntej, yog tias tag nrho cov khoom xyaw ntawm cov khoom qab zib no yuav muaj GI me me, tom qab ntawd ncuav qab zib yuav tsis ua mob rau cov ntshav qab zib lub cev.
Cov Khoom Rau Cookies
Raws li coob tus neeg paub, oats yog tus naj npawb ib cov khoom rau cov neeg muaj teeb meem plab zom mov, ntxiv rau cov neeg uas xav tau sai sai thiab tsis mob hnyav poob.
Txij li sijhawm puag thaum ub, cov khoom lag luam khoom noj khoom lag luam no tau nrov npe rau nws cov txiaj ntsig zoo.
Oatmeal muaj ib qho muaj nqis ntawm cov vitamins, micro thiab loj heev, nrog rau fiber ntau, uas cov hnyuv xav tau ntau. Nrog kev siv cov zaub mov tsis tu ncua raws li cov cereal no, qhov zoo li ntawm qhov tshwm sim ntawm lub npe hu ua cov plahaum roj hauv cov hlab ntsha tau raug txo qis.
Oats thiab cereals los ntawm nws muaj qhov loj npaum li ntawm carbohydrates, uas tau nqus rau ib lub sijhawm ntev. Lawv paub tias yuav tsum muaj kev mob ntshav qab zib hom 2 ntau heev. Tias yog vim li cas tus neeg mob ntawm endocrinologist yuav tsum paub txog ntau npaum li cas cov khoom no xav tau ib hnub. Yog tias peb tham txog cov ncuav qab zib npaj raws ntawm oats, ces tus nqi txhua hnub tsis ntau tshaj 100 g.
Oats thiab oatmeal
Feem ntau hom ci no tau npaj nrog ntxiv ntawm tsawb, tab sis daim ntawv qhia no txwv tsis pub rau cov neeg uas mob ntshav qab zib hom 2. Qhov tshaj plaws yog tias glycemic index ntawm cov txiv hmab txiv ntoo yog qhov siab heev. Thiab qhov no tuaj yeem ua rau kev mob ntshav qab zib sai sai hauv tus neeg mob.
Oatmeal-based ncuav qab zib mob ntshav qab zib tuaj yeem tsim los ntawm cov khoom noj uas muaj GI heev:
- oat flakes;
- oatmeal hmoov nplej;
- rye hmoov nplej;
- qe (tsis ntau tshaj ib yam, vim tias lawv muaj qhov siab GI);
- ci hmoov rau ua khob noom cookie;
- walnuts;
- cinnamon
- kefir;
- tsawg mis muaj calorie.
Oatmeal hmoov, uas yog cov khoom xyaw tseem ceeb hauv cov khoom qab zib no, tuaj yeem npaj nws tus kheej hauv tsev ib txwm mob. Txhawm rau ua qhov no, ua tiav zom cov plaub ya ri mus rau lub xeev hmoov hauv rab los yog grinder kas fes yooj yim.
Ncuav qab zib ntawm hom no tsis yog tsawg dua hauv kev tau txais txiaj ntsig ntawm kev noj zaub mov los ntawm cov taum no. Nws feem ntau siv ua khoom noj tshwj xeeb, uas yog npaj rau cov neeg ncaws pob. Ntxiv mus, ntau cov protein ntxiv rau nws.
Tag nrho cov no yog vim muaj kev ceev ceev sai sai ntawm lub cev los ntawm cov nyom carbohydrate sib txuas hauv cov khoom qab zib.
Yog tias nws tau txiav txim siab los yuav oatmeal ncuav qab zib uas tsis muaj suab thaj hauv cov khw muag khoom noj xwm yeem, ces koj yuav tsum paub txog qee cov ntsiab lus.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias lub ntuj tsim muaj lub luag haujlwm lub neej tsis ntev tshaj ib hlis. Peb kuj yuav tsum tau them nyiaj siab tshaj plaws rau kev ncaj ncees ntawm kev ntim: cov khoom lag luam zoo yuav tsum tsis muaj kev puas tsuaj thiab qias neeg hauv daim ntawv ntawm kev tawg.
Cov Ncuav Qab Zib Oatmeal
Lub caij no, muaj ntau ntau txoj hauv kev los ua ncuav qab zib raws li oats. Lub ntsiab txawv tshwj xeeb tshaj plaws yog qhov ua tiav ntawm cov nplej hmoov nplej hauv nws cov muaj pes tsawg leeg. Kuj, nrog ntshav qab zib ntawm ob hom, nws yog txwv tsis pub noj qab zib.
Mis Oatmeal Ncuav Qab Zib
Raws li cov khoom qab zib, koj tuaj yeem siv nws txoj kev hloov pauv tsuas: fructose lossis stevia. Endocrinologists feem ntau pom zoo xaiv txhua yam zib ntab. Nws raug nquahu kom muab kev nyiam rau cov txiv qaub, acacia, txiv ntseej thiab lwm yam khoom siv beekeeping.
Txhawm rau muab lub siab tshwj xeeb saj, koj xav tau ntxiv cov txiv ntoo rau nws. Raws li txoj cai, nws yog qhov zoo dua los xaiv walnuts lossis hav zoov. Cov kws tshaj lij hais tias lawv qhov glycemic Performance index tsis txawv, vim tias nyob rau hauv feem ntau hom nws yog 15.
Ua oatmeal ncuav qab zib rau peb tus neeg koj xav tau:
- 150 g plaub ya ri;
- ntsev rau ntawm qhov taub ntawm rab riam;
- 3 lub qe qe
- 1 teaspoon ntawm ci hmoov rau mov paj;
- 1 tablespoon ntawm sunflower roj;
- 3 diav ntawm dej lim;
- 1 diav ntawm fructose lossis lwm yam khoom qab zib;
- cinnamon mus saj.
Tom ntej no, koj yuav tsum tau mus ua noj ua haus nws tus kheej. Ib nrab ntawm plaub ya ri yuav tsum tau muab pov tseg kom meej rau ib cov hmoov. Qhov no tuaj yeem ua tiav siv rab. Yog tias koj xav tau, koj tuaj yeem npaj ua ntej rau oatmeal tshwj xeeb.
Tom qab qhov no, koj yuav tsum muab cov hmoov sib tov sib xyaw nrog cereal, ci hmoov, ntsev thiab piam thaj hloov. Hauv ib lub thawv cais, sib txuas lub qe qe nrog dej thiab sunflower roj. Yeej lawv kom huv si kom txog rau thaum tau cov npuas dej ua lus tau.
Tom ntej no, koj yuav tsum sib tov oatmeal nrog qe, ntxiv cinnamon rau nws thiab tawm nws rau ib lub hlis twg ntawm ib teev. Nws yog ib qho tsim nyog yuav tau tos kom txog rau oatmeal swells.
Ci cov khoom qab zib hauv cov ntawv tshwj xeeb silicone. Qhov no yuav tsum tau ua rau ib qho laj thawj: cov khob noom cookie no tau lo rau ntau heev.
Yog tias tsis muaj daim ntawv zoo li no, tom qab ntawd koj tuaj yeem cias cov parchment tsis tu ncua ntawm daim ntawv ci thiab roj nws nrog roj sunflower. Cov ncuav qab zib yuav tsum tau muab tso rau hauv qhov cub xwb. Nws yuav tsum muab ci ntawm qhov kub ntawm 200 degrees rau ib nrab ib teev.
Lub secrets ntawm ntshav qab zib ci
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov neeg mob ntshav qab zib, tshwj xeeb tshaj yog nrog hom mob thib ob, raug txwv tsis pub noj zaub mov uas npaj raws li kev hwm cov hmoov nplej.
Lub caij no, rye hmoov nplej khoom lag luam yog nrov heev.
Nws tsis muaj kev cuam tshuam txog kev nce ntshav qab zib. Qhov qis dua nws qib, qhov ntau dua thiab muaj qhov tsis haum nws yog. Los ntawm nws nws yog kev coj los ua noj ncuav qab zib, qhob cij, thiab txhua yam ntawm pies. Feem ntau, hauv cov zaub mov txawv niaj hnub, buckwheat hmoov nplej kuj tseem siv.
Nws yog ib qho tseem ceeb kom nco ntsoov tias cov neeg mob ntshav qab zib raug tso cai siv cov khoom ci hauv qhov nyiaj ntawm 100 g. Nws tsis pom zoo kom ua phem rau nws.
Kev siv yees duab
Qhia ua noj qab haus huv rau cov neeg mob ntshav qab zib nyob hauv daim video:
Yog tias xav tau, koj tuaj yeem kho cov ncuav qab zib jelly, nrog rau kev npaj kom zoo uas tsim nyog rau cov neeg mob ntshav qab zib noj. Lawm, nws yuav tsum tsis txhob muaj suab thaj hauv nws cov muaj pes tsawg leeg.
Hauv qhov no, tus neeg sawv cev gelling tuaj yeem ua agar-agar lossis qhov sib txuas nrawm nrawm, uas yuav luag 100% protein. Kab lus no muaj tag nrho cov ntaub ntawv muaj txiaj ntsig txog cov ncuav qab zib oatmeal, uas, yog tias npaj tau zoo, tuaj yeem dhau los ua tus tsim nyog ntawm cov khoom noj txhua hnub.
