Raws li koj paub, cereals yog qhov muaj txiaj ntsig thiab muaj txiaj ntsig zoo rau lub cev khoom noj cov khoom lag luam uas muaj ntau ntawm cov vitamins thiab minerals.
Lawv muaj peev xwm npog yuav luag ib nrab ntawm tib neeg txhua hnub qhov xav tau ntawm lub zog.
Cov zaub mov uas muaj ntshav qab zib li ib txwm yuav tsum tau suav nrog cov cereals, tab sis tsuas yog cov uas muaj glycemic index tsawg. Yog li, cov zaub mov twg rau cov ntshav qab zib tau tso cai rau haus, thiab cov uas zoo dua rau tsis kam lees mus ib txhis?
Lub ntsiab zoo ntawm cereals
Cereals hauv hom 2 mob ntshav qab zib mellitus, nrog rau cov tshuaj insulin-tiv thaiv kab mob, yog ib qho txiaj ntsig zoo tshaj plaws ntawm cov khoom noj khoom haus carbohydrates uas tswj cov ntshav qabzib. Lawv pub koj saturate tib neeg lub cev nrog cov as-ham, tsis muaj kev phom sij rau nws kev noj qab haus huv.
Lwm qhov zoo kuj tseem yog cov yam ntxwv ntawm cov nqaij nruab deg, suav nrog:
- muaj qhov ntau ntawm cov vitamins B, vitamin A, E, D;
- cov ntsiab lus nyob rau hauv ntau ntawm cov organic acids, micro thiab loj heev hais tias xyuas kom lub luag haujlwm ntawm cov enzymatic system, nrog rau cov chav kawm ntawm cov txheej txheem metabolic;
- cereals mus zoo nrog lwm cov zaub mov, yog ib tug qab sab zaub;
- feem ntau cov khoom noj khoom haus yog qhov pheej yig nyob rau hauv cov nqe lus ntawm tus nqi tsawg;
- cov tais diav no muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov, rov tso quav, txhim kho cov txiav, tsis txhob ua mob rau lub zais zis thiab pab tshem tawm cov co toxins tawm ntawm lub cev, co toxins, teeb meem sib txuas ntawm cov hlau hnyav;
- tus nqi ntawm cov nroj tsuag fiber ntau yog muaj nyob hauv cov zaub mov tiag tiag;
- tag nrho cov cereals tau yooj yim los npaj thiab tuaj yeem siv ua zaub mov noj tseem ceeb.
Cov khoom muaj txiaj ntsig ntawm ntau yam kev ua qoob
Ib txwm, tsis yog txhua yam kev ua noj yog qhov zoo sib xws rau cov ntshav qab zib.Cov neeg mob uas raug mob los ntawm ntau hom mob hyperglycemia, nws yog qhov zoo dua rau noj khoom qab zib nrog glycemic index hauv qab 55 qhov.
Hmoov zoo, cov zaub mov noj ntau nrog cov ntsuas zoo sib xws yog paub hauv kev ua noj ua haus niaj hnub, yog li cov neeg mob ntshav qab zib yuav tsis tas yws txog qhov tsis tshua muaj mob ntawm lawv cov zaub mov noj.
Cov txiaj ntsig ntawm mov
Cov kws kho mob tsis lees paub cov txiaj ntsig ntawm kev ua txhuv rau hyperglycemia, tab sis tsuas yog nws cov hom ib tus neeg, uas muaj ntau cov khoom noj khoom noj khoom haus thiab tsis ua rau cov txheej txheem sib tsoo.
Cov nplej xim av ib txwm muaj kev pom zoo, vim tias nws muaj pes tsawg leeg pab txhawm rau txo cov ntshav qab zib. Nws muaj cov folic acid (vitamin B9), uas pab tswj cov qib qabzib nyob rau hauv ib txwm muaj txwv.
Cov nplej xim av
Qos qaib qus yog ib qhov txiaj ntsig tshwj xeeb tshaj rau cov ntshav qab zib. Nws muaj ntau ntawm cov protein thiab amino acids, kev noj haus muaj fiber ntau thiab vitamins, kuj muaj hlau, zinc, tooj, magnesium, calcium. Cov khoom yog kiag li devoid ntawm cov cholesterol, yog li nws yog qhov zoo heev ntawm kev tiv thaiv atherosclerosis ntawm cov hlab ntshav.
Pob Tsuas Yaj
Buckwheat yog ib qho ntawm cov tais diav tseem ceeb ntawm "lub khob" ntshav qab zib. Ua ib qho khoom muaj txiaj ntsig ntawm cov amino acids, zoo li cov vitamins thiab minerals, cereal yog cov khoom lag luam muaj txiaj ntsig zoo. Tsis tas li ntawd, nws ua rau zoo kawg li, nplua nuj porridge lossis zaub mov qab sab.
Muaj pes tsawg tus Buckwheat muaj xws li:
- txog 20 amino acids;
- hlau thiab magnesium;
- khoom noj khoom haus flavonoids;
- fatty acids uas yog.
Buckwheat muaj cov txiaj ntsig zoo ntawm kev ua haujlwm ntawm kev zom zaub mov, txhim kho qhov muaj pes tsawg leeg thiab rheological ntawm cov ntshav, muab cov txiaj ntsig antitumor, nce qib ntawm kev tiv thaiv kab mob. Me ntsis yog paub txog kev txaus ntshai ntawm buckwheat. Feem ntau hauv cov ntaub ntawv nws qhov kev tsis kam lees paub ntawm tus kheej tau piav qhia, tab sis cov no yog qee kis raug mob ntau dua li kev coj ua.
Pob kws
Pob kws yog cov khoom tshwj xeeb coj tuaj ntawm Latin America. Niaj hnub no, yog tsis muaj nws, nws tsis yooj yim los xav txog qhov kev noj zaub mov noj txhua hnub, thiab yog tias koj coj mus rau hauv tus account tag nrho cov txiaj ntsig ntawm zaub, yog lub neej muaj kev noj qab haus huv.
Pob kws yog qhov tshwj xeeb ntawm cov vitamin E thiab carotene.
Nws muaj ntau cov khoom siv roj ntsha ua haujlwm ntawm tsob ntoo keeb kwm thiab cov protein uas tsim nyog rau kev tsim kho ntawm txhua tus neeg lub cev ntawm tib neeg lub cev.
Cov khoom txig normalizes lipid metabolism, tshem tawm thiab pab txhawb rau lub cev ntawm lub cev rog.
Barley
Raws li cov kws qhia noj haus, ib lub cell lossis barley txhawm rau yuav tsum muaj nyob rau hauv cov khoom noj txhua hnub ntawm txhua tus neeg uas muaj kev cuam tshuam los ntawm kev nce ntxiv hauv cov ntshav qabzib.
Nws yog npe nrov rau nws cov antispasmodic, cov diuretic me me thiab cov hnab ntawv nyhuv. Croup normalizes cov txheej txheem hauv lub cev hauv lub cev, saturates nws nrog cov khoom muaj txiaj ntsig zoo, nce lub peev xwm ntawm lub hlwb thiab ua kom lub xeev ntawm cov visceral plab hnyuv siab raum feem ntau.
Barley groats
Ua ntej pab porridge nws yog qhov zoo dua rau lub caij nrog melted butter, lim los ntawm impurities (dej, casein thiab lwm yam mis nyuj seem). Ntawm cov neeg hauv Asia, nws yog lub npe hu ua gi lossis ghee. Qhov sib xyaw no tau txais txiaj ntsig zoo rau tag nrho lub cev, ua kom zoo rau lub siab ua kom zoo, tsis ua kom tsis txhob txuam nrog lub cev rog.
Nws yog qhov sib ntxiv ntawm cov roj ghee lossis nws cov analogues rau cov porridge uas ua rau cov tais diav muaj txiaj ntsig zoo dua rau cov ntshav qab zib thiab cov uas tau pom zoo rau kev siv txhua hnub.
Zeb Zeb
Millet porridge nrog ntshav qab zib tuaj yeem noj ntau zaus. Nws pom zoo kom ua noj hauv dej tsis tas yuav ntxiv roj. Tsis tas li, tsis txhob haus dej haus millet nrog cov khoom noj siv mis.
Cov cereal no tau paub rau nws cov txiaj ntsig ntau, ntawm cov kev ua kom muaj zog ntawm cov leeg, tshem tawm ntawm kev fab tshuaj, tshem tawm cov tshuaj lom thiab slag formations.
Millet muaj txiaj ntsig vim nws muaj pes tsawg leeg, cov khoom tseem ceeb uas yog:
- complex carbohydrate cov hmoov txhuv nplej siab;
- ntau cov amino acids, polyunsaturated fatty acids thiab B vitamins;
- ib qho ntau ntawm phosphorus.
Cov nplej
Nplej groats - ib qho khoom tsim nyog rau ntshav qab zib. Nws muaj ntau cov vitamins thiab ntxhia hauv ceg.
Nplej yog qhov ua kom muaj fiber ntau rau txoj haujlwm ua haujlwm ntawm lub plab hnyuv, tshem tawm cov rog ntau dhau thiab tswj cov piam thaj.
Vim tias cov ntsiab lus ntawm pectins, nplej tiv thaiv cov txheej txheem ua kom lwj thiab muaj txiaj ntsig ntawm lub plab zom mov, ua qhov zoo tshaj plaws ntawm kev tiv thaiv exacerbations ntawm gastritis.
Perlovka
Barley yog cov khoom lag luam ntawm sib tsoo barley nplej. Nws muaj cov tshuaj glycemic tsis tshua muaj, yog li nws muaj peev xwm twv yuav raug pom zoo rau cov ntshav qab zib.
Vim tias nws cov lus qhia hauv calorie tsawg thiab GI, porridge tuaj yeem noj ob peb zaug hauv ib hnub: raws li noj tshais, ntxiv rau sab zaub mov rau cov tais diav noj su.
Pearl barley
Barley muaj cov vitamins ntawm pawg B, PP, A, E, ntau yam micro thiab loj heev, amino acids thiab tseem muaj lysine - ib qho tseem ceeb amino acid uas koom nrog kev sib txuas ntawm collagen. Ua tsaug rau qhov niaj zaus siv los ntawm cov hlaws barley, cov txheej txheem kev laus hauv lub cev raug tiv thaiv, lub xeev ntawm epidermal cov ntaub so ntswg txhim kho, thiab co toxins zoo tshem tawm.
Oats
Oatmeal cov ntshav qab zib tsis yog tsuas yog ua tau, tab sis kuj tsim nyog Nws muaj cov glycemic tsis tshua muaj qhov ntsuas, yog li nws tsis muaj peev xwm ua kom lub siab ntawm qhov mob qis dua.
Croup tuaj yeem npog tag nrho cov kev xav tau ntawm lub zog txhua hnub ntawm tib neeg lub cev, txaus siab rau nws nrog cov vitamins thiab minerals kom zoo.
Oatmeal muaj ntau yam tshuaj tua kab mob, nrog rau cov amino acids, suav nrog methionine. Nws muaj cov nyiaj fiber ntau, thiab yog li ntawd muaj peev xwm ua kom lub plab zom mov thiab pab hauv kev sib ntaus tawm tsam tshaj qhov hnyav.
Kuv tuaj yeem noj zaub mov dab tsi nrog cov ntshav qab zib?
Txhua daim ntawv qhia cov zaub mov kom zoo nrog hom 2 ntshav qab zib muaj xws li cov zaub mov zoo nrog lub glycemic tsis muaj qhov cim thaum nws tsis dhau 55 chav nyob.Nws kuj tseem pab tau rau cov neeg mob ntshav qab zib kom haus cov zaub mov muaj fiber ntau, cov khoom tseem ceeb ntawm cov uas muaj cov kab mob oatmeal, ceg tawv, hmoov txhuv nplej. Buckwheat, oatmeal, mov thiab rye bran, thiab cov nplej xim av yog qhov muaj txiaj ntsig zoo rau cov neeg mob hyperglycemia.
Lub glycemic qis qis ntawm cov zaub mov ua rau cov neeg mob ntshav qab zib los qhia cov zaub mov no rau hauv lawv cov zaub mov noj txhua hnub, tsis muaj kev noj qab haus huv ntawm cov tais diav tseem ceeb. Ntxiv rau, feem ntau cov zaub mov kaus poom muaj ib qho siv tau, yog li lawv muaj qhov pheej yig rau zaub mov.
Cov mis uas muaj glycemic tsis tshua muaj siab: rooj
Cov noob nplej nrog glycemic tsis muaj txiaj ntsig rau ntshav qab zib tuaj yeem noj txhua hnub, tab sis yuav raug tswj hwm nruj rau kev xam ntawm cov khob cij.
Cov kws tshaj lij pom zoo tsim cov feem rau hauv txoj kev uas ib tus neeg yuav suav tsis ntau tshaj 5-7 dia ntawm cov porridge rhaub. Nws tseem yog ib qho tsim nyog yuav tsum coj mus rau hauv tus nqi ntawm cov roj carbohydrate cov nqi roj, yog tias qhov no tau siv los ua ib qho ntxiv rau cov tais diav.
Tsawg thiab Qib GI Croup Rooj:
| Tsawg GI Groats | GI | Siab GI Groats | GI |
| Ntsuab buckwheat | 15 | Mov nplej dawb | 60 |
| Mov nplej | 20 | Tub Nyab | 63 |
| Perlovka | 22 | Semolina | 65 |
| Rye bran | 35 | Oatmeal | 70 |
| Neeg siab tawv | 46 | Zeb Zeb | 70 |
| Oatmeal | 49 | Muesli | 80 |
| Fried buckwheat | 50 | Pob kws flakes | 85 |
| Cov nplej xim av | 50 | Tsiaj qus nplej | 55 |
Cov pob kws, uas yog nyob hauv siab glycemic, tsis pom zoo rau siv los ntawm cov neeg mob kev mob ntshav qab zib. Hauv rooj plaub feem ntau, cov zaub mov zoo li no tuaj yeem nkag mus rau hauv cov zaub mov tsis pub ntau tshaj ib zaug ib lim tiam thaum tswj ntshav qab zib.
Related videos
Yuav noj dab tsi uas yuav noj tau nrog ntshav qab zib? Cov lus teb hauv video:
