Ntau cov pluas noj ua los ntawm hmoov nplej tsis tsim nyog rau cov ntshav qab zib, vim tias lawv muaj cov khoom noj khoom haus loj yooj yim, ua kom cov ntshav qab zib thiab cuam tshuam rau lub xeev ntawm txiav. Hmoov tsis zoo, feem ntau cov khoom ci tau poob rau hauv cov npe no. Txhawm rau ua kom muaj ntau yam kev noj haus thiab tib lub sijhawm saturate lub cev nrog cov tshuaj muaj txiaj ntsig uas muaj nyob hauv cov zaub mov, cov neeg mob tuaj yeem siv cov ncuav noj tshwj xeeb. Thiab kom lawv tsis ua mob thiab nqa cov txiaj ntsig nkaus xwb, koj yuav tsum paub txog kev xaiv cov khoom no thiab ntau npaum li cas nws tuaj yeem noj txhua hnub.
Txiaj Ntsig
Ntau tus neeg mob tau txhawj xeeb txog lo lus nug ntawm seb nws puas tuaj yeem noj khob cij nrog ntshav qab zib? Crispbread yog cov khoom nruab nrab uas tsis muaj cov khoom noj uas muaj cov carbohydrates thiab cov rog ntau dua li cov mov uas ib txwm muaj. Cov khoom siv tau txais txiaj ntsig zoo tshaj plaws ntawm cov khoom no rau cov neeg mob ntshav qab zib tau ua los ntawm cov nplej los yog wholemeal tag nrho.
Ib zaug nyob rau hauv cov hnyuv, ntuj fiber, uas muaj nyob hauv lawv muaj pes tsawg leeg, neutralizes co toxins thiab sau cov khoom lag luam kawg ntawm metabolism. Nws kuj tseem pab tsim kev ua haujlwm ntawm txoj hnyuv me thiab loj, vim kev zom cov zaub mov ntau dua. Cov noob qoob loo tag nrho yog cov qhov ntuj nyob hauv cov vitamins, minerals, amino acids thiab cov enzymes uas tsim nyog los tswj kev zom zaub mov, lub paj hlwb thiab lub plawv kom nyob hauv qhov chaw zoo. Los ntawm kev noj mov tsis tu ncua, koj tuaj yeem txo cov roj cholesterol thiab ntxuav koj lub cev ntawm co toxins.
Koj tuaj yeem sau cia lwm cov txiaj ntsig zoo los ntawm qhov qhia txog ntawm cov khoom noj no rau hauv kev noj haus:
- nce kev ua si ntawm lub cev tiv thaiv (vim yog lub siab cov ntsiab lus ntawm cov vitamins);
- txhim kho ntawm txoj hlab hlwb;
- kev tiv thaiv cov kab mob ntawm lub plab zom mov;
- nce ntxiv tseem ceeb thiab txhawb nqa lub zog ntawm lub zog.
Crispbread yuav tsum muaj nyob rau hauv qee qhov me me hauv kev noj haus ntawm cov ntshav qab zib. Tus nqi pes tsawg yog xam rau tus kheej, raws li kev noj zaub mov kom tsawg txhua hnub rau tus neeg mob. Cov khob cij yob ua tau zoo rau cov khoom noj txom ncauj vim tias lawv muaj cov khoom xyaw ua kom noj qab haus huv thiab cov tshuaj fiber. Thaum muab tso ua ke noj cov zaub mov noj txhua hnub, koj yuav tsum xav txog cov ntsiab lus ntawm cov calories thiab cov ntsiab lus ntawm cov protein, cov rog, carbohydrates hauv cov khoom no.
Thaum siv kom muaj kuab, khob cij yuav dhau los ua qhov zoo ntawm cov piam thaj hauv qab, uas tsim nyog rau kev ua haujlwm ntawm lub hlwb tag nrho thiab lub cev tag nrho.
Glycemic Performance index thiab calorie cov ntsiab lus
Qhov nruab nrab calorie ntsiab lus ntawm qhob cij yog 310 kilocalories. Thaum xub thawj siab ib muag, qhov txiaj ntsig no yuav zoo li siab, txij li lub cij nplej tau hais txog tib yam li cov calories. Tab sis muab cov tshuaj lom neeg lub cev thiab kev npaj thev naus laus zis ntawm cov khoom, cov ntshav qab zib yuav tsum tsis txhob ntshai ntawm cov lej no. Qhov tseeb yog tias qhov hnyav nruab nrab ntawm lub khob cij yog 10 g, hauv qhov sib piv rau lub thoob puv ntawm lub khob cij, uas tuaj yeem hnyav los ntawm 30 txog 50 g Tsis tas li ntawd, cov lus sib xyaw ntawm cov khoom no feem ntau muaj cov carbohydrates qeeb uas ua rau lub cev ploj mus ntev thiab zoo kawg nkaus rau kev tshaib nqhis. Cov.
Vim yog qhov tseeb tias cov rog, cov khoom khaws cia thiab cov khoom siv tshuaj lom neeg tsis siv rau hauv kev npaj ntawm cov mov ci tag nrho, cov khoom ua ke ntawm cov khoom tiav lawm tseem muaj txiaj ntsig thiab muaj txiaj ntsig. Lub glycemic Performance index (GI) yog ib qho kev taw qhia uas ua kom pom tseeb sai npaum li cas kev noj ntawm cov khoom noj yuav ua rau muaj ntshav qab zib ntau ntxiv. Nws yog tsawg, nruab nrab thiab siab. GI ntawm cov hmoov nplej muaj thoob txhua qib yog kwv yees li 50 units. Qhov no yog qhov ntsuas nruab nrab, uas qhia tias cov khoom no tuaj yeem pom hauv cov khoom noj muaj ntshav qab zib, tab sis tib lub sijhawm, nws yuav tsum tsis txhob ua nws cov hauv paus.
Cereal khob cij
Oatmeal qhob cij yog nyob rau hauv daim ntawv teev cov khoom noj uas pom zoo rau cov neeg muaj ntshav qab zib. Lawv yog cov nplua nuj nyob hauv fiber, kab kawm, amino acids thiab vitamins. Lawv txoj kev qhia rau hauv kev noj zaub mov ua kom pab ua kom lub cev huv thiab txhim kho kev ua haujlwm ntawm lub plab zom mov. Tab sis txij thaum siv ntau zaus, oats tuaj yeem ntxuav tawm cov calcium hauv lub cev, nws zoo dua rau noj ncuav raws li cov khoom noj no tsis pub ntau tshaj 2 zaug hauv ib lub lis piam.
Flax qhob cij yog qhov ua kom muaj cov roj nplua nyeem tsis txaus thiab ua kom ua sai sai. Lawv yuav pab tau rau cov neeg mob ntshav qab zib uas tau muaj mob ua mob rau lub plab zom zaws (tab sis lawv tsis tuaj yeem siv nyob rau theem mob).
Cov khoom muaj cov flax (suav nrog lub khob cij), ua kom dej-lipid tshuav nyiaj ntawm daim tawv nqaij thiab txhim kho nws cov khoom tiv thaiv, uas muaj txiaj ntsig zoo hauv ntshav qab zib
Cov mov pob kws normalizes cov txheej txheem hauv metabolic thiab ua kom lub plab zom mov sai, thiaj li tiv thaiv nws cov plab zom mov thiab tsim cov txheej txheem lim dej nyob ntawd. Lawv muaj lub qab ntxiag saj thiab saturate lub cev nrog lub zog tsim nyog rau lub neej zoo. Cov ncuav pob kws muaj cov vitamins ntawm pab pawg B, folic acid thiab vitamin A. Cov khoom no ua rau lub hlwb khiav haujlwm thiab txo qhov ntshav txhaws, thiab tseem yuav pab tswj tau cov ntshav siab.
Nws ua cov zaub mov txawv
Cov zaub mov qab uas muaj qab zib tuaj yeem npaj hauv tsev. Qhov zoo ntawm cov khoom lag luam zoo li no yog tias ib tus neeg yuav paub meej txog cov tshuaj lom neeg thiab cov ntsiab lus ntawm cov khoom noj, vim nws xaiv tag nrho cov khoom xyaw. Txog kev npaj cov mov ci, nws yog qhov zoo dua los muab kev nyiam ua rau hom hmoov nplej no:
- oatmeal;
- ntaub pua chaw;
- thoob ham;
- rye.
Yog tias cov hom hmoov nplej no tsis muaj, tom qab ntawd koj tuaj yeem siv cov nplej ua hmoov nplej, tab sis nws yuav tsum ntxhib (cov nplej tseem yog cov tsim nyog). Tus hwm cov hmoov nplej tsis tsim nyog rau kev ua cov ncuav ci, vim nws muaj cov carbohydrates ntau thiab yuav ua rau cov ntshav qabzib nce siab.
Txhawm rau npaj cov ncuav ci thiab noj qab nyob zoo, koj yuav tsum npaj cov khoom xyaw hauv qab no:
- 200 g ceg;
- 250 ml ntawm cov mis nyuj skim;
- 1 lub qe nyoos;
- ntsev thiab cov txuj lom.
Txhawm rau cov ceg txhawm rau nce hauv ntim, lawv yuav tsum tau muab nchuav nrog mis thiab tawm mus rau 30 feeb hauv lub thawv kaw rau hauv qhov chaw txias. Tom qab ntawd, cov txuj lom yuav tsum tau ntxiv rau qhov loj (kom saj), yog tias xav tau, me ntsis kua txob dub thiab qej tuaj yeem ntxiv rau ntawm no. Ntsev yuav tsum tau siv rau hauv qhov tsawg, sim hloov nws nrog tshuaj ntsuab uas muaj ntxhiab qhuav. Ib lub qe ntxiv rau qhov sib xyaw thiab txhua yam yog ua kom sib xyaw kom txog thaum muaj kev sib xws homogeneous. Lub khob noom cookie uas tsim tawm yuav tsum tau pw ntawm daim ntawv ci nrog cov ntawv ci thiab ua noj hauv qhov cub rau ib nrab ib teev ntawm 180 ° C.
Nws yog qhov yooj yim dua rau kev txiav hom qhob cij rau hauv ntu tom qab lub ncuav ci ncuav qab zib txias tag
Daim ntawv qhia tus qauv tuaj yeem sib txawv los ntawm kev ntxiv cov zaub mov zoo rau lub tais. Nws tuaj yeem yog cov noob flax, zaub qhuav nrog lub glycemic index tsawg, tshuaj ntsuab thiab tshuaj ntsuab. Cov noob flax, yog qhov kev nplua nuj ntawm omega acids, txhim kho kev ua haujlwm ntawm cov hlab plawv thiab txo qib cov roj (cholesterol) phem hauv cov ntshav. Los ntawm kev sim ua cov khoom xyaw rau cov khoom noj, koj tuaj yeem ua kom muaj qab thiab qab noj zoo rau koj lub txiv nyob hauv tsev. Tab sis thaum siv txawm tias yog lub khob cij tshaj ntuj, nws yog ib qho tseem ceeb kom nco qab txog kev paub ntawm kev faib ua feem, yog li kom tsis txhob ua yuam kev qhov hnyav nce thiab ua rau cov ntshav qab zib tsis txaus vim muaj cov teeb meem.
Qhov feem ntau pab tau hom
Thaum xaiv cov qhob cij, koj yuav tsum them sai sai rau cov thev naus laus zis ntawm lawv qhov kev npaj. Ntawm cov ntshav qab zib mellitus, nws yog qhov zoo tshaj rau haus cov khoom zoo li no ntawm cov khoom no uas tsis muaj dab tsi tab sis kev ua zaub mov thiab dej. Lawv yog tsim los ntawm kev rho tawm.
Cov txheej txheem thev naus laus zis tau ua nyob rau peb qib:
Glycemic Performance index ntawm ntau hom mov- Cov hmoov nplej tau tsau rau hauv dej kom cov nplej muaj ntau ntxiv thiab ua softer.
- Qhov txiaj ntsig loj tau muab xa mus rau cov cuab yeej tshwj xeeb hu ua extruder. Hauv nws, cov hmoov nplej qiv lawv tus kheej rau kev kho cua sov luv (ntawm qhov kub txog 250 - 270 ° C), vim tias cov dej tig mus rau hauv chav thiab cov ziab huab hwm coj. Nplej tib lub sij hawm tawg thiab tig tawm.
- Pawg qhuav yog nias thiab muab faib ua cov pob ua tej daim.
Hauv cov cij no tsis muaj cov khoom sib ntxiv, cov khoom siv txuag, rog, cov poov xab thiab cov khoom siv khov kho. Lawv muaj tsuas yog natural cereals thiab dej. Vim qhov no, glycemic index ntawm cov khoom lag luam muaj tsawg, thiab feem ntau ntawm cov carbohydrates uas nws muaj qeeb.
Dab tsi ntawm cov khob cij ua tsis zoo rau cov neeg mob ntshav qab zib?
Hmoov tsis zoo, tsis yog txhua hom khob cij muaj txiaj ntsig rau cov neeg mob ntshav qab zib. Qee yam ntawm cov zaub mov no muaj suab thaj, zib ntab, thiab txiv hmab txiv ntoo kom qhuav. Lub glycemic Performance index ntawm cov khoom lag luam feem ntau muaj siab, vim tias cov kev siv lawv tuaj yeem ua rau muaj qhov sib txawv ntawm kev sib xyaw ntawm cov piam thaj hauv cov ntshav thiab cov ntshav ntawm cov kab mob. Feem ntau, qhov ntsuas tsis muaj nuj nqis thiab qhov sib piv ntawm cov protein, rog, carbohydrates yog qhia ntawm pob, uas tso cai rau koj tam sim ntawd ntsuas seb cov khoom no haum rau kev siv los ntawm cov neeg mob li cas.
Thaum xaiv cov qhob cij hloov pauv, koj yuav tsum tau them sai sai rau tag nrho cov khoom siv uas ua kom nws cov muaj pes tsawg leeg.
Nws yog qhov tsis tsim nyog rau tus mob ntshav qab zib kom noj cov mov ci, raws li lawv tau ua los ntawm cov nplej polished. Kev siv cov nplej tshwj xeeb tsis muaj cov tshuaj uas siv tau, tab sis tib lub sijhawm lawv muaj cov khoom siv calories ntau thiab muaj ntau cov carbohydrates yooj yim hauv qhov muaj pes tsawg leeg. Xws li cov khoom lag luam tuaj yeem ua rau nce phaus sai, uas yog qhov txaus ntshai rau ntshav qab zib ntawm ob hom thawj thiab qib thib ob. Ntxiv rau, cov qhob cij feem ntau muaj cov khoom xyaw ntxiv thiab cov khoom txuag ua kom tsis zoo.
Cov hom ncuav uas tau npaj los ntawm cov hmoov nplej, cov poov xab thiab cov rog uas ntxiv nrog rau kev khaws cia yog txwv tsis pub. Sab nraud, lawv zoo li qhuav qhuav thiab nias khob cij (lawv zoo li cov crackers nyias). Feem ntau cov khoom lag luam no muaj cov saj txawv, tau siv cov khoom ntuj thiab cov txuj ci. Cov khob cij zoo li no tsis muaj txiaj ntsig zoo rau tus neeg noj qab haus huv, vim tias lawv muaj ntau ntawm cov tshuaj ntxiv thiab hluavtaws impurities. Nrog rau cov ntshav qab zib, lawv txoj kev siv txwv yog txwv tsis pub, vim tias lawv muaj glycemic siab thiab cov ntsiab lus tseem ceeb hauv lub cev. Poov pob qhob cij feem ntau muaj cov rog thiab cov carbohydrates yooj yim, uas ua rau cov ntshav qab zib hloov sai sai thiab tuaj yeem ua rau kev rog.
Txhawm rau tiv thaiv koj lub cev los ntawm cov zaub mov tsis zoo, koj yuav tsum ua tib zoo kawm cov khoom txuam, cov ntsiab lus nws cov calories thiab glycemic index. Cov mov noj kom raug xaiv yuav tsis muaj kev phom sij rau cov neeg mob ntshav qab zib, thiab koj tuaj yeem noj lawv hauv kev sim. Tab sis koj yuav tsum ib txwm saib xyuas qhov ntau thiab zoo ntawm cov khoom no. Yog hais tias tus neeg mob tau ua xyem xyav txog ib hom mov ci, ua ntej siv nws, nws zoo dua rau sab laj nrog tus kws kho mob uas yuav qhia koj tias nws muaj kev nyab xeeb li cas rau kev siv cov khoom no. Nws yog qhov muaj peev xwm noj cov nqaij kom qab thiab noj qab haus huv kom noj qab haus huv nrog cov ntshav qab zib, qhov tseem ceeb yog los mus rau qhov teeb meem no kom paub meej thiab kom zoo.
