PINE NOOB TXIV: GLYCEMIC PERFORMANCE INDEX THIAB TXOJ KEV NTAWM KEV SIV RAU NTSHAV QAB ZIB

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Hauv cov khoom tsim nyog, cov ntoo thuv rau cov ntshav qab zib yuav muaj txiaj ntsig zoo.

Nws tsis yog qhov nyuaj rau xaiv cov zoo thiab khaws lawv cov khoom muaj txiaj ntsig.

Yuav luag txhua yam zaub mov tuaj yeem ua ke nrog lawv - lawv yuav tsis tas yuav kho cua sov.

Yuav xaiv thiab khaws li cas?

Cones nrog cov ntoo thuv ntoo yog mined nrog kev pab ntawm ib tug ntoo loj rauj, uas tau tsoo lub pob tw. Ripe cones tawg thiab ntxiv los ntawm lawv, ua haujlwm nrog lub khob hliav qab crushers lossis tev tawm, lawv tau txais cov noob. Tshem tawm cov khib nyiab kom ntau thiab qhuav cov hmoov av uas tsis tau txiav. Lawv muab cia rau hauv lub plhaub ntawm qhov av noo qis thiab thauj.

Cedar cones

Nws yog qhov phom sij ntau dua kom tau cov noob pob kws tsis muaj lub plhaub - lawv muaj peev xwm ntau dua qub, lawv yuav tsum muaj kev tiv thaiv los ntawm lub teeb thiab khaws cia hauv qhov txias. Tab sis cov tawv twm yuav yooj yim dua los xaiv thiab sim - cov uas lwj yuav muaj qhov tsw qab thiab tsw ntxhiab, koj tsis tuaj yeem noj lawv. Cov daj daj yuav haj yam phem dua, muaj ntau qhov tsaus tsaus, tsaus ntuj nti, muaj cov nplaim dej. Zoo - lawv hnov ntxhiab tsw zoo, kaj, du, muaj kua, nrog ib tug me me hauv cov pob tw.

Txhawm rau txuas ntxiv yam tsis muaj lub plhaub, koj yuav tsum muab cov txiv ntoo tso rau hauv lub hwj thiab kaw nws kom zoo, thiab tom qab ntawd muab tso rau hauv qhov chaw tsaus thiab txias - lub tub yees yog qhov haum.

Hauv lub thawv kaw nruj nreem kaw thiab muab tso rau hauv lub tub yees khov, lawv yuav muaj peev xwm muaj sia nyob ntev tshaj plaws. Tab sis khov thiab yaj yog qhov tsis zoo los txhim kho lawv cov yam ntxwv kev noj haus thiab saj qhov muaj txiaj ntsig.

Tag nrho - tuaj yeem khaws cia ntawm chav tsev qhov kub rau ntau lub hlis. Lawv tuaj yeem qhuav hauv lub hnub lossis ua pwm hauv cov huab cua txias, yog li ntawd xav tau cov av noo, tab sis me me.

Cov npoo npoo av yog cov paib tsis zoo. Cov noob ntoo thuv tau zoo tshaj plaws khaws cia rau hauv ib lub hnab kom lawv tsis txhob txhawm rau, tshem tag nrho cov khib nyiab ntawm lawv.

Koj kuj yuav tsum xaiv cov kaw, sim thiab ntsuas tus menyuam. Nws yog qhov yooj yim kom tawg cov txiv ntoo tshiab los ntawm kev txhuam lub plhaub nrog koj cov hniav, thiab nkag mus rau hauv cov ntsiab lus. Zoo lossis tsw qab ntawm lub plhaub kuj tseem yuav qhia koj seb puas yuav coj lawv.

Thaum muas cov noob txiv inshell, co lawv - hauv cov noob txiv ntoo qub, noob txiv khob ntawm phab ntsa.

Muaj pes tsawg leeg

Lawv feem ntau yog cov rog, yog li cov cedar kernels hauv ib puas grams muaj kwv yees li:

polyunsaturated rog - 34 grams;
monounsaturated nqaijrog - 19 grams;
cov roj nyeem - 5 grams;
protein - 14 grams;
carbohydrates - 5 grams.

Nws yog tsim nyog sau cia cov ntsiab lus tsawg thiab dav ntau yam ntawm carbohydrates - qhov no yog hmoov txhuv nplej siab, fructose, sucrose thiab qabzib.

Ib qhov tseem ceeb ntawm cov zaub protein yog feem ntau sawv cev los ntawm lysine, arginine, methionine thiab tryptophan - nrov heev amino acids.

Arginine, ib qho amino acids uas muaj qee qhov hloov pauv, yog ib qho tseem ceeb hauv kev ua kom muaj cov metabolism hauv nitrogen. Hauv cov neeg laus noj qab haus huv, lub cev nws tus kheej ua rau nws qhov kev xav tau txaus. Hauv cov neeg laus, cov hluas thiab cov neeg muaj teeb meem ntawm lub plab zom mov, nws tsis txaus. Kev nce hauv kev tso tawm ntawm kev loj hlob hormone, uas "rejuvenates" lub cev, yog tsa los ntawm arginine.

Fiber, uas pom nyob hauv cov noob txiv, pab txoj hnyuv ua haujlwm thiab tu kom huv. Thiab qhov no yog qhov kev tiv thaiv zoo los ntawm kev mob qog ntshav hlab pas.

Nplua nuj nyob rau hauv cov ntsiav thiab tseem ceeb vitamins:

A beta carotene;
B1 - thiamine;
B2 - riboflavin;
B3 - niacin;
B5 - pantothenic acid;
B6 - pyridoxine;
B9 - folacin;
C - ascorbic acid;
E - tocopherol;
K - lipophilic (rog soluble) thiab hydrophobic vitamin.

Tag nrho cov vitamins no tseem ceeb thiab lawv lub cev tsis muaj kev cuam tshuam zoo rau kev loj hlob ntawm lub cev, nws txoj kev txhim kho, kev ua haujlwm ntawm cov kev pabcuam kev ua neej nyob rau theem pib. Thiab tus nqi txaus, ntawm qhov tsis tooj, yuav muaj cov txiaj ntsig zoo tsis yog rau ntawm kev sib pauv pauv, tab sis rau tag nrho ntawm qhov zoo ntawm lub neej. Tshaj cov vitamins yog qhov nyuaj rau kev ua tiav - dhau kev tsuas yog tshem tawm yooj yim.

Tseem ceeb muaj cov kab kawm - calcium, iron, magnesium, phosphorus, potassium, zinc, tooj liab, manganese thiab iodine. Iodine muaj kev cuam tshuam zoo rau kev noj qab haus huv thiab kev ua haujlwm ntawm lub caj pas, uas yog hu ua cov thyroid. Xws li qhov muaj peev xwm xav tau thiab sib txawv ua ke sib xyaw ua ke rau cov ntoo thuv thiab ntshav qab zib, lub hauv paus rau kev kho kom zoo ntawm kev uas ib txwm muaj kev tsis tu ncua.

Yog tias koj noj txiv ntoo me ntsis txhua txhua hnub, tom qab ntawd cov khoom siv ntawm cov vitamins thiab minerals yuav rov qab ua haujlwm thiab yuav txhawb cov txheej txheem tsim nyog. Piv txwv, xws li:

pom tseeb tseeb;
ntshav tsim;
kev tsim kho tshiab;
kev ua haujlwm endocrine system;
kev ua haujlwm ntawm lub plab thiab cov hnyuv;
nce tsis kam mus rau kis;
yog kev tiv thaiv ntawm atherosclerosis;
yuav txhawb nqa kev tiv thaiv dav dav.

Glycemic Performance index

Lub glycemic Performance index ntawm ib qho khoom yog nws qhov txheeb ze ntawm cov nyhuv ntawm theem ntawm cov piam thaj hauv cov ntshav, uas tseem hu ua qib qab zib.

Cov nyhuv no yog muab piv nrog qhov ntsuas, uas tau npaum li 100, qhov cuam tshuam ntawm kev siv cov kua nplaum ntshiab. Ntawd yog, 50 gram glucose hmoov, thaum noj, yuav nce qib ntshav qab zib kom txog 100 units, thiab 50 grams carbohydrates los ntawm lwm cov khoom los ntawm lwm tus lej ntawm qhov no - qhov no yog nws qhov ntsuas.

Qhov ntsuas yog raws li hom carbohydrate, tus nqi ntawm cov protein thiab rog. Tab sis nws yuav txawv txawm tias rau ib qho khoom lag luam - qhov no yog vim muaj kev ua cov pa sov thiab nws daim ntawv tshwj xeeb, cov ntsiab lus fiber ntau hauv cov khoom xeem.

Tshaj 70 ntu yog suav tias yog lub cim ntsuas siab thiab nws nyuaj rau kev tswj hwm cov zaub mov zoo li no hauv kev suav thiab them nyiaj rov qab. Tshem tawm nrog ntshav qab zib. Tus nqi nruab nrab yuav yog los ntawm 40 mus rau 70 cov ntsiab lus - nws kuj tsis pom zoo rau kev siv ntau zaus. Thiab thaum kawg, qhov qes qis yog mus txog 40 units. Cov zaub mov zoo li no yuav tsum ua rau lub hauv paus rau kev ua tau zoo ntawm kev tswj kav suab thaj.

Neeg rau tus yam ntxwv ntawm tus lej qis tus nqi.

Piv txwv li, glycemic Performance index ntawm ntoo thuv ceev yog 15, thiab glycemic Performance index ntawm cashews yog 27.

Rau txhua tus neeg, khoom noj khoom haus nrog lub glycemic tsis tshua muaj txiaj ntsig tau txais txiaj ntsig, nws ua haujlwm raws li kev tiv thaiv kev rog dhau. Thiab rog dhau feem ntau cuam tshuam nrog hom ntshav qab zib 2.

Ntxiv rau kev tiv thaiv, cov khoom siv nrog qhov ntsuas me me hauv ib qho txiaj ntsig tawm tsam cov rog uas twb muaj lawm, lawv nyob tsaus ntuj thiab muab lub zog ntev dua. Hauv kev txhaj tshuaj me me, ntoo thuv ntoo nrog hom 2 mob ntshav qab zib txuam nrog kev rog muab ntau yam ntawm cov tshuaj thiab cov vitamins. Cov rog uas lawv muaj qhov txaus siab qhov xav tau ntawm lub cev.

Cov zaub mov txawv

Cov khoom noj khoom haus zoo sib xws thiab cov khoom noj sib txawv yog qhov laj thawj zoo rau kev kho mob ntshav qab zib.

Cov noob txiv ntoo thuv feem ntau pom muaj kev cuam tshuam rau cov mob ntshav qab zib hom 2, thaum nws yog qhov ua tau rau kev tswj hwm cov metabolism hauv cov zaub mov muaj txiaj ntsig.

Lawv pab xa khoom noj kom hnyav thiab ua kom zaub mov muaj zaub mov zoo ntxiv. Ntxiv cov protein, uas yuav nqus tau yuav luag tag, thiab cov rog zoo.

Cov ntsiab lus tsis muaj roj thiab cov roj ua kom muaj roj ntau yog qhov kev txwv tseem ceeb rau kev ntsuas ntawm kev noj cov txiv ntoo hauv zaub mov. Rau cov ntoo cedar, nws pom zoo kom nres ntawm 25 grams tauj ib hnub. Noj lawv kom huv thiab huv si ua ntej noj mov. Kev fab tshuaj rau lawv yog qhov tsis tshua muaj, tab sis yog tias muaj ib qho, tom qab ntawv qhov no yog qhov tsuas yog contraindication.

Ob peb lub tais los txhim kho kev noj qab haus huv uas yooj yim los npaj. Cov khoom sib xyaw ua ke yog tsim rau ob.

Tsis rhaub buckwheat nrog ntoo thuv:

buckwheat groats (ntsiav) - 150 grams;
tev, ntoo thuv - 40 grams;
ntsev - rau koj tus kheej nyiam.

Yaug lub buckwheat tshem tawm ntawm cov khib nyiab tsawg kawg tsib zaug. Sab saum toj nrog lub rhaub dej rau hauv saucepan thiab kaw lub hau kom nruj kom zoo rau kaum tsib feeb.

Tom qab ntawd, yog qhov xav tau, ntxiv ntsev thiab sib tov, thiab tom qab ntawd muab cov dej seem pov tseg. Txau cov porridge nteg rau ntawm daim hlau nrog cov ntoo thuv ceev thiab pab ua haujlwm.

Taum liab taum nyias nrog cilantro:

noob taum liab - 200 grams;
cilantro - 50 gram;
ntoo thuv ceev (tsuab) - 40 grams;
qij - 2 cooj caws;
qhuav coriander noob - 2 gram;
ntsev thiab lwm yam seasonings - ntawm yuav.

Yaug thiab noj cov taum kom txog thaum siav hauv dej ntau. Finely chop lub qej. Cov kua muag cilantro rau hauv nplooj nyias. Ntws ntawm dej. Do cov taum, qij thiab cilantro. Koj tuaj yeem ntsev thiab lub caij rau koj tus kheej saj. Muab tso rau hauv lub tais zaub xam lav, garnish nrog ntoo thuv thiab coriander noob.

Ci zaub xas lav nrog txiv ntoo thiav thiab txiv ntsej muag:

tag nrho cov txiv lws suav - 300 grams;
tshiab arugula - 50 gram;
nyuaj cheese - 40 grams;
tev txiv ntoo thuv - 40 grams;
seasoning thiab ntsev - los ntawm yam xav tau.

Ntxuav thiab txiav txiv lws suav hauv ib nrab. Ntxuav thiab zom cov arugula tsis heev. Muab ntim rau hauv lub tais zaub xam lav thiab lub caij nyoog yog tias tsim nyog. Shuffle. Grate cheese thiab sprinkle on to top. Ntxiv cov txiv ntoo.

Cov khoom zoo li no ntawm cov ntawv qhia ua ke yuav nrog kev saib xyuas cov ntshav qab zib ntawm tus nqi ib txwm. Nws yuav dhau los ua kom yooj yim los tswj vim tias cov ntsiab lus tsawg ntawm carbohydrates ceev thiab qhov ntuj ntoo. Thiab cov rog yuav muab cov nyhuv satiety hauv feem me thiab cov calories.

Vim tias cov ntsiab lus tsis tshua muaj calorie, nws yog qhov zoo dua rau noj tsob ntoo thuv thaum sawv ntxov kom lawv yoog mus rau qhov siab tshaj plaws thiab hloov mus rau hauv lub zog. Ib qho tseem ceeb ntawm cov protein yuav hloov cov nqaij los yog ntses hauv cov zaub mov no. Koj tuaj yeem ntxiv cov grated lossis txho ci rau cov kua ntses.

Koj yuav tsum tsis txhob ntxiv cov roj rau cov zaub mov txawv no - ntoo thuv lawv tus kheej yog ob feem peb tus kheej rog thiab yuav ua kom lub cev muaj qhov tsis txaus siab rau lawv.