Legumes tau txawv ntawm cov cereals hauv cov pab pawg noj haus tshwj xeeb. Tsis zoo li cereals, lawv muaj protein ntau ua tiav. Dab tsi yog glycemic indices ntawm cov noob taum, taum pauv thiab lentils? Puas yog lawv tuaj yeem hloov pauv rau cov neeg mob ntshav qab zib?
Lentils - tus neeg sawv cev zoo tshaj plaws ntawm pab pawg ntawm legumes
Vim nws cov solubility zoo, taum peas, taum thiab lentils tau txig los ntawm lub cev. Lawv txawv los ntawm kev ua zaub ua noj thiab cereal cog qoob loo rau hauv uas cov protein ntawm legumes khaws lawv cov amino acid tag nrho.
Raws li lub ntsiab ntawm cov khoom noj muaj txiaj ntsig, 100 g ntawm cov khoom muaj:
| Npe | Cov ntxhw | Lub cev rog | Carbohydrates | Zog tus nqi |
| Peas | 23 g | 1.2 g | 53.3 g | 303 kcal |
| Taum | 22,3 g | 1.7 g | 54,5 g | 309 kcal |
| Lentils | 24,8 g | 1.1 g | 53,7 g | 310 kcal |
Rau cov neeg mob ntshav qab zib, ib qho kev nthuav dav tseem ceeb yog tias cereals (txhuv, txhuv barley, oatmeal) ntau dua li qhov muaj txiaj ntsig ntawm cov khoom noj (carbohydrates) thiab cov roj ntsha tsis muaj protein ntau. Cov taum thiab taum ua lub hauv paus rau kev ua noj ua haus ua zaub ua mov, nqaij pob kws, nqaij ua nqaij.
Cov nqaij npuas npau npau yog siv hauv cov kua zaub thiab khaub noom ua rau garnish. Ib tug thawj coj protein, nws muaj roj tsawg dua taum pauv. Hauv 1 lub khob cij muaj zog (XE) muaj 5 kab ntawm cov khoom noj khoom haus, thiab cov kua txiv laum - 7 tbsp. l Koj tuaj yeem noj nws cov ntshav qab zib ntau dua thiab tau txaus.
Muaj cov:
Glycemic Performance index ntawm cereals- cov zaub mov (phosphorus, potassium);
- cov vitamins (thiamine, ascorbic acid, retinol);
- cov amino acids tseem ceeb (tryptophan, lysine, methionine);
- choline yog cov tshuaj tiv thaiv nitrogenous.
Hauv cov zaub mov ua noj, lentils, taum mog thiab taum yog hais ua ke nrog zaub (dos, taub dag, carrots, zaub qhwv, beets). Koj tuaj yeem ntxiv ib lub kua rau cov zaub nyoos nrog cov khoom qab zib. Lawv raug pom zoo rau kev siv rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib nrog cov nyom ntawm lub raum. Contraindications los siv tej zaum yuav yog tus neeg intolerance mus rau cov khoom noj los yog ua xua rau nws cov Cheebtsam.
GI lentils thiab taum pauv
Lub glycemic Performance index lossis GI ntawm cov khoom tso cai rau koj los soj ntsuam hauv kev muaj tiag qhov kev hloov hauv qib glycemic tom qab noj lawv. Tsis muaj ntshav qab zib cov ntshav txhawb nqa txhua. Cov no suav nrog:
- cov zaub ntsuab (zaub qhwv, dib, zucchini, tswb kua txob);
- pleev xim (tag nrho cov txiv lws suav, taub dag, radish);
- protein (ceev, nceb, kua).
Lub glycemic Performance index ntawm taum (capsicum) yog 42 units, lentils - 38. Lawv yog nyob rau hauv tib pab pawg nrog lub ntu ntawm ntsuas ntawm 30 txog 40. Kwv yees tib cov nqi rau chickpeas, taum mog, thiab mash.
Cov lentils tau nqus zoo tshaj plaws los ntawm lub cev dua li cov khoom siv
Lentil Cheebtsam:
- txhim kho synthesis protein hauv lub cev hlwb;
- normalize lipid metabolism;
- ua kom rov qab zoo hauv cov ntaub so ntswg uas puas.
Taum, nyob ntawm seb cov duab, tau faib ua puag ncig thiab oval, elongated. Los ntawm cov xim, lawv muab faib ua cov xim monophonic (liab, xim av, daj, ntsuab) thiab variegated. Cov taum dawb pom tau tias zoo dua li cov taum dawb. Nws raug nquahu kom siv nws rau thawj qhov kawm.
Cov xim muaj noob taum thiab lentils xim rau cov kua. Lub kua zaub hloov tsaus ntuj. Rau qhov no, muaj ib qho kev xaiv - cais nyias npaj nyias. Twb tau nyob hauv daim ntawv rhaub lawv tau ntxiv rau kua zaub ua ntej thaum ua noj ua haus.
Npaj, khaws cia hauv qhuav thiab cov kaus poom daim ntawv
Cov kaus poom taum thiab taum pauv feem ntau siv. Legumes ntawm kev lag luam tsim khoom yuav tsum muaj hnub ntau lawm ntawm Lub Yim Hli - Cuaj Hli. Nov yog lub sijhawm thaum cog qoob loo thiab tam sim ntawd raug siv rau nws lub hom phiaj. Cov kaus poom taum yog siv rau vinaigrettes, zaub nyoos.
Lub hom phiaj ntawm khoom noj khoom haus ntshav qab zib yog ua rau ntau yam kev siv cov khoom noj pom zoo.
Txhua hom ntawm legumes yuav tsum muaj sijhawm sib txawv ua noj (ntawm 20 feeb txog 1 teev). Kev sib xyaw thiab ua noj ua haus nyob rau tib lub sijhawm yog impractical. Chipped peas muaj qhov zoo dua tag nrho. Nws hau cia li 1.5-2 zaug nrawm dua. Koj tuaj yeem ua ntau yam tais diav los ntawm cov taum xyaw nrog ntxiv ntawm lwm cov khoom (qe, hmoov, nqaij).
Cov saj thiab cov khoom noj muaj txiaj ntsig ntawm cov kua txiv kab ntxwv thiab taum pauv tau cuam tshuam los ntawm lawv cov khoom cia. Nws yog ib qho tseem ceeb uas cov khoom qhuav tsis muaj noo noo, kab, nas. Cov khoom zoo ntawm cov khoom muag leguminous raug soj ntsuam raws qhov loj me thiab kev ncaj ncees, kev ntsuas hluav taws xob, thiab muaj kev ua qias tuaj.
Siv cov lus qhia taw qhia GI cov khoom yog yooj yim thiab yooj yim. Nws muaj ob kem. Ib tug qhia lub npe, lwm tus taw qhia digital. Cov khoom noj khoom noj los ntawm tib pab pawg yog qhov sib hloov ua ke. Tus neeg mob ntshav qab zib 2-3 zaug hauv ib lub lim tiam tuaj yeem noj cov txiv kab ntxwv. Lauj kaub tais diav los ntawm nws thiab lwm yam keeb kwm tsis pom zoo rau cov neeg nws muaj mob rau txoj hnyuv (ua pa, mob plab, enteritis).
