Cov ntshav qab zib ua rau nws tus kheej kho nyob rau hauv kev npaj noj haus ntawm cov neeg mob. Qhov peculiarity ntawm tus kab mob no koom nrog kev noj zaub mov kom tsawg thiab ua tiav tsis kam lees cov khoom noj qab zib thiab rog.
Cov zaub mov rau cov ntshav qab zib yuav tsum muaj ntau ntawm cov protein thiab qhov tsawg kawg yog cov rog thiab carbohydrates. Txoj kev noj zaub mov zoo no yuav ua rau kom qab zib li qub.
Nws puas tuaj yeem noj taum nrog cov ntshav qab zib hom 2 thiab ntshav qab zib hom 1? Taum rau ntshav qab zib yog suav tias yog ib qho khoom noj zoo tshaj plaws. Cov khoom noj qab zib rau cov ntshav qab zib hom 1 thiab 2 tso cai rau koj los ua cov zaub mov ntau yam, ua kom nws qab thiab muaj zog.
Txiaj Ntsig
Txhawm rau kom nkag siab seb nws puas muaj peev xwm noj taum nrog mob ntshav qab zib, koj yuav tsum nrhiav kom paub qhov zoo thiab qhov tsis zoo ntawm cov khoom no. Cov taum no yog deservedly yog ib qho ntawm kaum cov khoom lag luam kev noj qab haus huv thiab yog qhov nrov heev hauv kev ua noj ntawm ntau lub teb chaws hauv ntiaj teb.
Khoom hauv qab zib rau ntshav qab zib yog qhia vim muaj lawv cov tshuaj sib txawv. Lawv tsis tsuas yog muaj cov ntsiab lus siab ntawm cov ntxhia-vitamin ua ke, tab sis kuj muaj cov zaub mov muaj txiaj ntsig zoo (kev noj haus fiber, monosaccharides, tshauv thiab hmoov txhuv nplej siab).
Taum muaj cov khoom xyaw zoo li nram no:
- cov vitamins ntawm pawg E, PP, B, riboflavin, carotene thiab thiamine;
- cov zaub mov muaj: tooj, phosphorus, sodium, sulfur, zinc thiab lwm yam;
- muaj protein ntau. Nws muaj ntau npaum li cas hauv taum xws li hauv cov nqaij;
- amino acids thiab organic acids;
- antioxidants thiab fructose.
Los ntawm txoj kev, nws muaj qhov loj tshaj plaws tooj thiab zinc ntawm lwm cov zaub cov qoob loo. Thiab cov lus sib xyaw ntawm cov amino acids sib raug rau cov muaj pes tsawg leeg ntawm insulin. Tag nrho cov no ua cov taum yog qhov khoom tseem ceeb rau kev noj zaub mov qab zib.
Taum taum muaj cov txiaj ntsig zoo li:
- Taum yuav txo cov ntshav qab zib. Thiab qhov no yog qhov teeb meem tseem ceeb uas muaj kab mob qab zib. Kev sib xyaw ua ke ntawm taum tais diav thiab kev kho mob yuav pab tswj hwm tus kabmob thiab tseem tsis kam noj tshuaj rau yav tom ntej;
- fiber ntau hauv cov noob taum tsis tso cai cia hloov cov piam thaj kom sai;
- kev txhim kho ntawm cov txheej txheem metabolic vim yog qhov muaj cov ntsiab lus muaj protein ntau. Qhov no tseem ceeb vim tias hauv kev mob ntshav qab zib cov khoom noj hauv lub cev tsis ua haujlwm, thiab ntau tus neeg mob rog dhau;
- kev tiv thaiv ntawm cov kab mob plawv. Nws paub tias cov neeg mob ntshav qab zib tau ntxim rau lub plawv nres thiab mob ntshav qab zib;
- nce siab tiv thaiv. Txij li ib qho kab mob twg nyuaj rau kev tiv thaiv ntshav qab zib, nws tseem ceeb heev uas yuav tau noj zaub mov uas ua rau lub cev tiv taus ntau ntxiv;
- zinc "tsim" lub txiav ua kom cov tshuaj insulin;
- arginine (amino acid) thiab globulin (protein) “ntxuav” cov leeg phais plab;
- muaj peev xwm ntxiv dag zog rau lub cev kom tag nrho.
Ntawm cov ntshav qab zib, nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv glycemic index ntawm cov khoom lag luam, uas txiav txim siab sai npaum li cas ib lossis lwm tus hloov pauv tau mus rau kua nplaum. Qhov qis dua qhov ntsuas, zoo dua rau cov kabmob ntshav qab zib.
Lub glycemic Performance index ntawm taum ntawm ntau yam yog raws li nram no:
- dawb - 40;
- dub - 31-35;
- liab - 35;
- leguminous - 15.
Feem ntau, glycemic Performance index ntawm legumes yog qhov tsawg heev. Nws yog tsim nyog sau cia tias glycemic qhov ntsuas ntawm cov kaus poom taum pauv tau ntau heev - 74 units, yog li nws yog qhov zoo dua tsis suav nrog hauv cov ntawv qhia zaub mov.
Tab sis, glycemic index ntawm cov taum qhuav tso cai rau koj kom suav nrog nws hauv kev noj haus. Yog li, kev noj haus ntawm cov neeg mob ntshav qab zib tuaj yeem thiab yuav tsum suav txhua hom taum. Qhov no tsis tsuas yog ua cov txheej txheem metabolic xwb, tab sis kuj ntxiv dag zog rau tus neeg mob lub dag zog.
Dawb
Muaj txhua yam ua tiav cov khoom siv tau teev tseg thiab cov khoom tsim tau, cov khoom no muaj qhov txawv txav los ntawm nws cov ntxim ntxim.
Taum dawb "pib" ntawm tes tsim dua tshiab (ua dua tshiab). Vim tias qhov no, qhov txhab, mob txhab thiab mob sai kho sai.
Cov ntau yam no yog cov thawj coj hauv kev saib xyuas ntawm cov ntsiab lus sib npaug ntawm lysine thiab arginine - muaj txiaj ntsig amino acids. Tsis tas li ntawd, cov xim dawb sib txawv txig cov kev sib xyaw ntawm cov ntshav, normalizes vascular thiab mob plawv pathologies, thiab nws yog lawv uas muab cov teeb meem rau lub raum, lub plawv, qhov muag thiab lwm yam hauv nruab nrog cev.
Dub
Cov kab mob no muaj cov xim dub thiab ntshav vim muaj cov tshuaj antioxidants - flavonoids, cov lus sib txuas tshwj xeeb uas kho cov hlwb puas thiab tshem tawm cov co toxins ntawm lub cev.
Taum Dub
100 g ntawm cov taum no muaj ntau dua 20% cov protein thiab muaj fiber ntau cov ntsiab lus. Qhov no ua rau cov taum dub yog qhov tseem ceeb ntawm cov amino acids.
Qhov sib txawv ntawm dub thiab lwm hom noob taum yog qhov muaj peev xwm nce kev tiv thaiv, uas txhais tau tias pab lub cev tiv thaiv kab mob thiab kab mob.
Lub xub ntiag ntawm cov zaub mov yooj yim hauv cov noob taum dub tsis tso cai rau cov roj cholesterol mus rau hauv cov hlab ntsha thiab ua kom cov ntshav qab zib. Vim yog cov kev ua tau zoo no, lawv muaj feem ntau nyob hauv ntawv qhia zaub mov noj qab zib.
Liab
Muaj cov cim zoo sib xws, cov liab ntau yam (lwm lub npe yog lub raum) yog qhov txawv txav los ntawm qhov tseeb tias nws txig tswj cov suab thaj.
Raum yog tus thawj coj ntawm qhov muaj pes tsawg leeg ntawm vitamin B6, qhov tseem ceeb hauv kev tiv thaiv kev tiv thaiv kev tiv thaiv.
Lub raum muaj poov tshuaj ntau, zinc thiab calcium ntau dua li lwm cov keeb. Thiab tam sim no txog cov lus nug no: "Taum liab thiab hom 2 ntshav qab zib - nws puas noj tau los tsis qab?"
Nws yog tsim nyog! Raum muaj txiaj ntsig zoo ua haujlwm ntawm lub plab hnyuv muaj nuj nqi thiab txhim kho metabolism hauv plab thiab ua kua muaj roj. Cov kab no yog xim av daj. Lub raum cov khoom noj tuaj yeem pom hauv cov zaub mov noj ntawm ntau lub teb chaws.
Ntsuab
Lwm qhov ntau ntawm legumes. Pom zoo siv rau ob hom ntshav qab zib.
Taum taum yog ib qho zoo heev. Nws muaj peev xwm ua kom zoo tshaj plaws ntxuav lub cev ntawm co toxins.
Qhov txiaj ntsig zoo, txawm tias kev siv ib lub lauj kaub tais diav los ntawm cov taum no, ntev heev. Yog li, lawv yuav tsum noj ob zaug ib lim tiam, tsis muaj ntxiv lawm. Taum taum muaj tsawg-calorie (31 Kcal) thiab tau qhia rau cov ntshav qab zib hom 1, vim tias muaj qee qhov me me ntawm carbohydrates thiab muaj fiber ntau.
Tshuam
Feem ntau, hauv taum tais, lub plhaub pov tseg. Nrog rau cov khoom noj muaj ntshav qab zib, qhov no tsis tsim nyog nws. Qhov "ntawm cov khoom lag luam" tau siv dav dav hauv kev kho mob qab zib los ntawm cov tshuaj ntsuab ib txwm thiab tshuaj ntsuab.
Taum nplooj muaj cov acids uas tsim nyog rau tib neeg kev noj qab haus huv: arginine thiab tryptophan, lysine thiab tyrosine. Yog tsis muaj lawv, protein synthesis, kev loj hlob ntawm tes zoo thiab kev tsim cov tshuaj hormones yog ua tsis tau.
Taum sashes muaj cov tshuaj tshwj xeeb xws li kempferol thiab quercetin, uas txhawb nqa vascular elasticity. Thiab glucokinin (ib qho zoo li cov insulin) pab kom nqus tau cov piam thaj sai thiab tshem tawm ntawm lub cev.
Vim tias muaj cov protein ntau nyob rau hauv taum nplooj, lawv siv nyob rau hauv hom 1 thiab hom 2 mob ntshav qab zib txuag los ntawm cov phaus ntxiv, vim tias txawm tias feem me me yuav txaus kom muaj kev txaus siab.
Cov zaub mov txawv
Cov khoom no yuav pab kom muaj kev sib txawv ntawm cov ntshav qab zib cov lus. Lauj kaub tais diav yog npaj tau ob qho tib si los ntawm cov taum pauv thiab los ntawm pods.
Koj tuaj yeem noj taum nrog cov ntshav qab zib ua ib tus cais cov zaub mov, lossis koj tuaj yeem ua ke nrog nqaij thiab zaub. Nws yog ib qho tseem ceeb uas muaj qhov tsawg kawg nkaus ntawm cov qos yaj ywm thiab carrots hauv cov lauj kaub tais diav.
Cov kws qhia zaub mov qhia kom noj taum thaum noj su lossis ua hmo. Yog tias koj siv nws peb zaug ib lub lim tiam, tag nrho yuav tsum tsis pub ntau tshaj 150-200 g. Qhov kev xaiv zoo tshaj plaws rau kev ua noj legumes yog hau, muab cub lossis ua noj hauv qhov cub.
Mashed kua zaub
Muaj pes tsawg leeg:
- cov taum dawb - 400 g;
- pob zaub paj - 250 g;
- 1 clove ntawm qej;
- 1 dos (me me);
- zaub ntsuab (qhuav los tshiab);
- 1 lub qe (hau);
- cov ntsev.
Ua noj ua haus:
- hliv taum nyob rau hauv cov dej ntws thiab tawm rau 6-9 teev;
- hliv tawm cov dej qub. Ncuav ib feem tshiab ntawm dej thiab pib ua noj ua haus (tsawg kawg 1.5 teev);
- tsuav cov dos thiab qej zoo. Simmer nyob rau hauv saucepan, ntxiv ib khob dej, kom txog thaum kev sib tw;
- muab cov taum xyaw thiab zaub coj los ua noj. Pov kwm;
- zom cov txiaj ntsig loj nrog ib rab los zuaj;
- muab tso rov qab rau hauv lub lauj kaub thiab ntxiv cov zaub ntsuab, zaub zaub thiab ntsev. Yog tias tsim nyog, ntxiv dej rhaub;
- Ua ntej pab, dai qhov ua tiav cov zaub mov nrog lub zoo nkauj txiav qe.
Xws li cov kua zaub, npaj rau hauv dej, ua rau cov zaub mov muaj calorie tsawg, uas yog qhov tseem ceeb heev rau cov ntshav qab zib hom 2.
Zaub xam lav
Muaj pes tsawg leeg:- taum pods - 15-250 g;
- champignons (tshiab) - 100 g;
- kua zaub - 1 tsp;
- kua txob thiab ntsev;
- noob hnav noob (noob) - 1, 5 dia
Ua noj ua haus:
- Ntxuav cov pods thiab nceb thiab txiav ua tej daim me me;
- peb hloov cov pods rau hauv lub colander thiab hliv dua cov dej npau npau;
- saute nceb thiab pods rau 3 feeb. hauv cov roj zaub (1 tbsp) Ntxiv cov kua txob thiab kua txob rau lawv. Solim.
- kib kom txog thaum siav;
- sprinkle nrog noob hnav noob.
Cov Yuav Tsum Muaj
Txawm hais tias cov noob taum ua tiav nrog qhov ntau ntawm qhov ua tau zoo, nws muaj qee qhov kev txwv hauv kev siv:
- taum ua xua;
- cev xeeb tub nrog rau kev kuaj mob ntshav qab zib (lactation).
Nws yog ib qho tseem ceeb kom paub tias nws tsis yooj yim sua kom noj cov khoom ntxig, vim tias lawv muaj cov phom sij txaus ntshai, uas tuaj yeem ua rau lom.
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Puas yog nws ua tau kom noj taum hauv cov ntshav qab zib hom 2, peb pom, thiab yuav ua li cas noj nws kom raug thiab qab, saib daim yeeb yaj kiab:
Cov kws qhia txog kev noj zaub mov zoo qhia txog kab mob ntshav qab zib txhua lub lim piam kom ntxiv ntau yam rau koj cov zaub mov nrog taum tais. Muaj qhov glycemic tsis tshua muaj siab, cov noob taum no zoo dua li lwm cov zaub mov muaj hmoov txhuv nplej hauv cov ntshav qab zib. Thiab ua tsaug rau qhov tseem ceeb ntawm cov khoom siv fiber ntau thiab protein, nws yuav yog ib qho zoo ntxiv rau txhua daim phiaj rau kev noj zaub mov.
