Txhawm rau ntxiv dag zog rau lub cev tiv thaiv kab mob: dab tsi ntawm cov cereal rau ntshav qab zib tuaj yeem noj thiab yam twg tsis yog?

Ntshav qab zib yog ib yam kab mob endocrine loj heev, uas tshwm sim los ntawm cov tshuaj insulin, uas yuav luag tsis taus.

Koj tuaj yeem txhim kho txoj kev noj qab haus huv ntawm tus neeg mob thiab nres kev txhim kho cov tsos mob yog tias nws ua raws li tag nrho cov lus pom zoo ntawm tus kws kho mob koom thiab ua raws nraim li kev noj zaub mov kom zoo thoob plaws nws lub neej, tshem tawm tag nrho cov carbohydrates sai sai los ntawm kev noj haus.

Txhawm rau kom muaj cov ntshav qabzib nyob rau hauv cov ntshav, cov neeg mob ntshav qab zib yuav tsum noj zaub mov kom muaj cov khoom noj (carbohydrate ntev), vim li no ntau hom zaub mov yuav yog qhov tseem ceeb ntawm cov neeg mob khoom noj haus.

Porridge rau lub sijhawm ntev saturates nrog lub zog thiab feem ntau ntawm cov tshuaj uas tsim nyog rau kev ua haujlwm ntawm lub cev. Txawm li cas los xij, ua ntej khaws khoom noj nrog cov txhuv, tus neeg mob yuav tsum nrhiav seb yuav noj zaub mov twg nrog hom 2 mob ntshav qab zib, nrog rau hom mob 1, thiab yuav ua li cas ua noj kom raug.

Cov txiaj ntsig

Porridge, ua zaub mov noj, cov khoom xyaw tseem ceeb tshaj plaws uas yog cereal, hau rau hauv dej lossis mis nyuj, muaj nyob hauv kev noj haus ntawm txhua tus neeg uas ua raws li kev noj qab haus huv thiab saib xyuas kev noj zaub mov kom zoo.

Cov zaub mov mis uas siv rau hauv kev npaj cov zaub mov muaj ib qho kev sib txawv ntawm cov tshuaj muaj txiaj ntsig, nrog rau cov khoom noj uas muaj cov carbohydrates, uas tau muab zom los ntawm lub cev ntev dua li lwm hom zaub mov, uas yog vim li cas cov kua qab zib maj mam nqus mus rau hauv cov ntshav thiab tsis ua rau cov ntshav qabzib nce siab.

Tias yog vim li cas koj yuav tsum paub dab tsi cereals rau ntshav qab zib tuaj yeem siv, vim tias lawv yog lub hauv paus ntawm kev noj zaub mov ntawm ib tug neeg nrog kev tiv thaiv kab mob tsis muaj zog.

Noj qab zib rau cov ntshav qab zib

Txij li nws tsis tuaj yeem noj cov khoom noj kom tsuas yog txhawm rau txhawm rau txhawb nqa lub cev muaj mob, nws yog qhov tsim nyog yuav tsum tau ua kom txawv cov khoom noj.

Thaum muab tso ua ke cov zaub mov noj txhua hnub, koj yuav tsum ua raws li cov feem ntawm cov organic - 16% cov zaub mov muaj protein ntau, 24% rog, 60% ua kom muaj carbohydrates, thiab cov cai hauv qab no:

• cov khoom noj yuav tsum yog nyob ntawm cov zaub mov muaj ntau ntawm cov cog ntoo uas tau ua kom lub plab tsis zom tag nrho lub plab thiab tsis nqus rau hauv lub plab hnyuv phab ntsa. Cov khoom muaj nplua nuj zoo tshaj plaws thiab nkag mus rau txhua tus tau suav nrog taum ntsuab, zaub qhwv, zucchini, txiv lws suav, dib, radishes, qee hom zaub xas lav, xua, tev tev thiab oat hmoov, taub dag, nceb;
• cov nqaij los ntawm nqaij nyuj, nqaij qaib thiab luav tsuas yog noj tau siav;
• soups yog boiled nyob rau hauv zaub broth;
• tsev cheese raug pom zoo kom noj txhua hnub hauv ib daim ntawv txog li 100 - 200 grams;
• txog li 5 khob ntawm txhua yam kua dej hauv ib hnub, suav nrog kua zaub;
• Txog 200 grams tauj ib hnub tuaj yeem siv tau hauv khob cij thiab pasta.

Muaj nta

Porridge rau cov ntshav qab zib hom 2 thiab ntshav qab zib hom 1 yuav muaj txiaj ntsig yog tias lawv npaj siab raws li qee txoj cai:

• ntawm ib pluag noj, tus neeg mob tuaj yeem noj 200 grams (5 - 6 tablespoons) ntawm porridge;
• Ua ntej npaj cov zaub mov, cov cereals rau nws ntxuav thiab frayed. Cov txheej txheem tshem tawm cov ntawv saum toj kawg nkaus, uas muaj cov hmoov txhuv nplej siab ntau, uas tsis muaj txiaj ntsig rau cov kab mob muaj sia;
• Koj tsis tuaj yeem ntxiv qab zib, tab sis tom qab sab laj nrog koj tus kws kho mob koj tuaj yeem tso me ntsis me nyuam diav ntawm zib ntab;
• Ua noj porridge rau ntshav qab zib yog qhov tsim nyog tsuas yog hauv dej. Koj tuaj yeem ntxiv me ntsis mis ua ntej haus dej.

Zeb Zeb

Yog tias peb tham txog cov khoom noj dab tsi koj tuaj yeem noj nrog cov ntshav qab zib, koj yuav tsum pib nrog millet. Tom qab tag nrho, ib qho ntawm cov khoom noj uas muaj qhov glycemic index tsawg, uas yog 40, yog millet, yog li nws yog cov zaub mov raws nws uas cov kws kho mob pom zoo suav nrog cov neeg muaj ntshav qab zib hauv cov zaub mov noj.

Tsis tas li ntawd, millet porridge yog nplua nuj nyob hauv cov tshuaj uas muaj txiaj ntsig:

• cov protein ua kom lub cev cov roj metabolism hauv lub siab ua rau cov roj metabolism hauv lub siab;
• Manganese normalizes hnyav;
• potassium thiab magnesium normalize kev ua haujlwm ntawm cov hlab plawv;
• pectin fibers, hmoov txhuv nplej siab thiab tsob nroj fiber ntau cuam tshuam cov txheej txheem kev nqus ntawm carbohydrates rau hauv cov ntshav;
• cov vitamins (pab pawg B, folic thiab nicotinic acid) normalize tag nrho cov txheej txheem kev zom zaub mov ntawm lub cev thiab cov ntshav.

Millet porridge yog npaj rau dej tsis ntxiv ntawm lwm yam khoom xyaw thiab butter.

Pob Tsuas Yaj

Cov kws kho mob thiab cov kws qhia noj haus pom zoo kom cov neeg mob ntshav qab zib noj cov buckwheat porridge txhua hnub, vim hais tias buckwheat muaj glycemic index tsawg - 50 - thiab cov zaub mov muaj txiaj ntsig zoo ntawm cov vitamins thiab lwm yam muaj txiaj ntsig zoo:

• amino acids pab txhawb txoj haujlwm tseem ceeb ntawm txhua lub cev thiab muab lub zog rau cov leeg;
• kab kawm (magnesium, hlau, calcium, iodine) normalize thiab nce tsis muaj zog;
• flavonoids txhawb lub cev antitumor tiv thaiv lub cev thiab tiv thaiv daim siab rog.

Txhawm rau ua noj buckwheat porridge, cereals tsis tas yuav tsum tau siav, koj tuaj yeem hliv nrog dej kub lossis kefir, cia nws nyob ib hmo thiab rau kev noj tshais porridge yuav npaj. Cov buckwheat ntsuab, uas tuaj yeem tsim tawm ntawm nws tus kheej hauv tsev, suav hais tias yog cov khoom siv tshwj xeeb rau cov neeg muaj ntshav qab zib.

Barley thiab barley

Hlaws barley thiab barley pob kws yog zoo ib yam hauv cov lus sib xyaw, vim tias ob qho txhuv yog tau los ntawm nplej pob kws: barley yog hauv av los ntawm kev sib tsoo, thiab barley yog tsoo. Txawm li cas los xij, cov cereals no muaj qhov sib txawv glycemic index - barley (GI - 22) tawg ntev dua thaum kev zom zaub mov thiab yog li nws muaj txiaj ntsig zoo tshaj plaws rau cov khoom noj muaj ntshav qab zib. Thiab glycemic Performance index ntawm barley porridge yog li 35 units.

Barley thiab hlaws barley - cereals tseem ceeb rau cov ntshav qab zib, vim hais tias lawv muaj cov hauv qab no:

• lysine amino acid qis rau cov txheej txheem kev laus hauv lub cev;
• cov vitamins A, pawg B, E, PP txhim kho cov tawv nqaij mob;
• gluten txhawb kev tshem tawm sai sai ntawm cov tshuaj phem los ntawm lub cev;
• cov nroj tsuag cov roj ua kom saturate lub cev nrog cov protein.

Pob kws

Pob kws pab ua kom cov lipid metabolism hauv lub cev ua kom zoo li qub.

Pob kws tsis tuaj yeem pom zoo rau kev siv los ntawm cov neeg mob ntshav qab zib ntawm ib yam, vim nws muaj glycemic siab ntawm 70, uas nce ntxiv thaum ua noj yog tias muaj cov khoom xyaw ntxiv (butter, mis) ntxiv.

Ntau tus neeg tsis meej pem cov pob kws nplej thiab pob kws stigmas, uas pab txhawb cov mob ntawm lub cev thiab cov ntshav qab zib kom qis, uas tau muag hauv khw muag tshuaj thiab tau pom zoo ua ib feem ntawm kev kho mob ntshav qab zib.

Cov nplej

Nplej groats nrog glycemic Performance index ntawm 45 tuaj yeem nthuav tawm nyob rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib tsis tsuas yog ua khoom noj porridge, tab sis kuj yog ceg tawv.

Cov tshuaj muaj pes tsawg leeg ntawm cov npluag nplej no muaj ntau ntawm cov nroj tsuag fibers thiab pectin, uas ua rau kom cov plab zom mov tsis zoo, ua haujlwm ntawm txoj hnyuv thiab thiaj li tiv thaiv kev ua kom rog ntawm cov rog.

Ntaub pua txaj

Lub noob los ntawm cov flaxseed yog tsim rau hom 2 thiab ntshav qab zib hom 1 muaj cov omega-3-6 fatty acids, uas ua rau muaj kev cuam tshuam ntau ntawm lub cev nqaij thiab cov leeg rau insulin nqus, thiab tej zaum yuav muaj nyob rau hauv kev noj haus ntawm cov ntshav qab zib.

Nws tseem yog ib feem ntawm cov khoom lag luam tshwj xeeb tsim rau kev tiv thaiv mob ntshav qab zib, vim tias nws muaj cov tshuaj zoo ib yam li tib neeg insulin. Thiab glycemic Performance index ntawm flax porridge tsuas yog 35 units.

Pea

Yog tias peb tham txog hom porridge koj tuaj yeem noj nrog cov piam thaj hauv ntshav, koj tsis tuaj yeem pab tab sis hais txog taum.

Peas, zoo li lwm yam legumes, suav hais tias yog ib qho ntawm cov zaub mov tseem ceeb hauv kev noj haus ntawm cov ntshav qab zib.

Nws muaj glycemic qis qis ntawm 35 thiab muaj cov amino acid arginine, uas pab lub cev nqus cov insulin. Taum nplej yuav tsum tau muab hau kom npau npau dej, ntxiv ntsev kom saj.

Cov txiv neej

Semolina tsis yog tsuas yog tsis txaus siab nyob rau hauv kev noj haus ntawm tus neeg muaj ntshav qab zib, tab sis nws tsuas yog txaus ntshai vim tias nws ua qhov chaw ntawm cov carbohydrates ceev uas nce ntshav qab zib. Ntxiv mus, hauv semolina muaj kev xyaum tsis muaj cov fibers thiab fiber.

Mov

Cov nplej tuaj yeem muaj ntau hom - polished dawb, qus, xim av, basmati thiab xim av. Noj mov dawb feem ntau ua rau muaj kev phom sij rau tus neeg noj qab haus huv, vim tias nws muaj glycemic index ntawm 90 thiab tuaj yeem ua rau nce phaus ntxiv.

Hauv kev noj haus ntawm cov ntshav qab zib, koj tuaj yeem qhia cov txhuv nplej los ntawm xim av, qus ntau yam thiab basmati, uas muaj ntau yam muaj txiaj ntsig zoo:

• folic acid normalizes metabolism hauv;
• B, E, PP vitamins ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntshav;
• cov nroj tsuag cog muaj txiaj ntsig pab tshem tawm cov cholesterol, co toxins thiab co toxins.

Kuv noj tau cov npluag nplej twg yog hom ntshav qab zib hom 2?

Ntshav Qab Zib Hom 2 yog yam mob uas feem ntau ntawm tus kabmob no, uas yog pom los ntawm kev txo lub cev kev muaj peev xwm nqus cov piam thaj. Tus neeg mob tsis tas yuav tsum tau siv tshuaj insulin, tab sis tsis muaj zaub mov noj, cov tsos mob nyem tsis tuaj yeem ua tiav.

Yog tias peb tham txog hom khoom noj haus twg yog qhov muaj txiaj ntsig rau kev mob ntshav qab zib hom 2, tom qab ntawd tus neeg mob tau pom zoo kom suav nrog taum, buckwheat, oatmeal thiab nplej pob kws hauv cov zaub mov noj.

Lawv ua siav los ntawm cov khoom noj mis nyuj uas muaj cov lej cog qoob loo, fiber ntau, thiab tsis muaj glycemic index.

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Kuv noj tau cov porridge twg uas kuv tuaj yeem noj nrog tus mob ntshav qab zib hom 2, thiab yam twg tsis yog? Koj tuaj yeem paub los ntawm cov yeeb yaj kiab no:

Feem ntau, kev sib xyaw ua ke ntawm ntshav qab zib thiab cereal yog tso cai, thiab qee zaum tseem ceeb heev. Ua raws li kev noj haus zoo, tus neeg mob ntshav qab zib tseem tuaj yeem ua cov khoom noj muaj txiaj ntsig zoo thiab muaj qab hau. Nyob rau tib lub sijhawm, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv cov txheej txheem muaj pes tsawg leeg thiab cov hau kev ntawm kev npaj txhua yam zaub mov kom tau txais txiaj ntsig zoo tshaj plaws ntawm nws thiab tsis yog lam tau nce qib cov ntshav qab zib.