Hmoov yog cov hmoov nplej ua tiav zaum kawg ntawm kev tsim khoom. Nws yog siv rau ua khob cij, pastry, pasta thiab lwm yam khoom ua hmoov nplej. Nws yog ib qho tseem ceeb rau cov neeg muaj ntshav qab zib kom paub glycemic index ntawm cov hmoov nplej, nrog rau nws cov hom, txhawm rau xaiv ntau yam haum rau kev ua zaub mov noj qis-carbohydrate cov tais diav.
Dab tsi yog kev sib tsoo?
Hmoov tau los ntawm ib qho khoom lag luam, tab sis nyob rau hauv kev sib txawv ntawm kev ua tiav, txawv ntawm nws qhov sib tsoo:
- Kev sib tsoo zoo - xws li cov khoom lag luam yog qhov tshwm sim ntawm kev ntxuav cov nplej los ntawm lub plhaub, ceg thiab aleurone txheej. Nws yog kev zom tau vim qhov ntau ntawm cov carbohydrates hauv qhov muaj pes tsawg leeg.
- Kev sib tsoo nruab nrab - hom hmoov nplej no muaj fiber ntau los ntawm lub plhaub ntawm cov nplej. Kev siv tsawg.
- Kev ntxhib ntxoo (tag nrho cov hmoov nplej) - zoo ib yam li cov hmoov nplej. Cov khoom muaj tag nrho cov khoom siv ntawm kev pub khoom noj. Nws yog feem ntau haum thiab muaj txiaj ntsig zoo rau siv nyob rau hauv ntshav qab zib thiab noj zaub mov zoo.
Kwv yees muaj pes tsawg leeg ntawm cov hmoov nplej:
- hmoov txhuv nplej siab (los ntawm 50 txog 90% nyob ntawm ntau yam);
- cov protein (los ntawm 14 txog 45%) - nyob rau hauv cov ntsuas cov nplej yog cov tsawg, hauv cov kua taum - ntau tshaj plaws;
- lipids - txog li 4%;
- fiber ntau - kev noj haus fiber ntau;
- B-series cov vitamins;
- retinol;
- tocopherol;
- cov enzymes;
- cov zaub mov.
Cov hmoov nplej
Ob peb hom yog tsim los ntawm cov nplej. Qib siab tshaj plaws yog qhov ua tau los ntawm cov ntsiab lus muaj fiber tsawg, qhov me me qhov loj me me thiab qhov tsis muaj plhaub taum. Xws li cov khoom lag luam muaj cov khoom siv hauv calorie siab (334 kcal) thiab qhov tseem ceeb glycemic Performance index (85). Cov ntsuas no suav cov hmoov nplej zoo tshaj plaws hauv qib zaub mov raws li cov khoom noj uas muaj kev txwv yog ib feem tseem ceeb ntawm kev noj haus ntawm cov ntshav qab zib.
Nplej raws li Qeb Sab Coob Ib qho yeeb ncuab rau cov neeg mob ntshav qab zib
Qhov ntsuas ntawm seem ntxiv:
- Thawj - qhov loj me me yog me me loj dua, cov ntawv ua kom muaj calorie ntau dua - 329 kcal, GI 85.
- Qhov thib ob - qhov ntsuas qhov loj nyob hauv qhov ntau txog 0.2 hli, calories - 324 kcal.
- Krupchatka - qhov xaim txog 0.5 hli, ntxuav los ntawm lub plhaub, muaj qhov me me ntawm fiber ntau.
- Cov hmoov txhuam phab ntsa - nce txog 0.6 hli, cov hmoov txhuv nplej tsis siv, yog li cov nqi ntawm cov vitamins, microelements thiab fiber yog ntau dua li cov sawv cev dhau los.
- Tag nrho cov hmoov nplej hmoov nplej - grinds nplej nplej ntawm raw khoom, qhov zoo tshaj plaws rau ob leeg noj qab haus huv thiab cov neeg mob.
Oat hmoov
Ntawm tag nrho cov ntaub ntawv raw siv los tsim oatmeal, oats muaj qib qis tshaj ntawm cov carbohydrates (58%). Ntxiv rau, cov khoom xyaw ntawm cov noob nplej suav nrog beta-glucans, uas txo cov ntshav qab zib thiab pab tshem tawm cov roj (cholesterol) ntau dhau, nrog rau B-series cov vitamins thiab kab kawm (zinc, hlau, selenium, magnesium).
Ntxiv cov oat-based rau kev noj zaub mov tuaj yeem txo qhov kev xav tau ntawm lub cev rau cov insulin, thiab cov nyiaj fiber ntau yuav pab kom cov plab zom mov. Lub glycemic Performance index yog nyob rau hauv nruab nrab - 45 units.
Oatmeal - ib qho khoom ntawm kev sib tsoo cov pob kws
Cov tais diav uas tsim nyog raws li oatmeal rau cov neeg mob ntshav qab zib:
- oatmeal ncuav qab zib;
- pancakes nrog maple phoov thiab txiv ntoo;
- pies nrog qab zib thiab qaub txiv apples, txiv kab ntxwv.
Pob Tsuas Yaj
Buckwheat hmoov (glycemic Performance index yog 50, calories - 353 kcal) - khoom noj muaj txiaj ntsig uas tso cai rau koj los ntxuav lub cev ntawm co toxins thiab co toxins. Cov muaj txiaj ntsig zoo ntawm cov khoom sib txuam:
Pancakes ua los ntawm rye hmoov rau cov ntshav qab zib- Cov vitamins B ua haujlwm rau lub hauv nruab nrab thiab ntu ntu paj hlwb;
- nicotinic acid tshem tawm cov roj (cholesterol) seem, ua kom cov ntshav khiav cov ntshav;
- tooj liab tau koom nrog hauv kev loj hlob thiab sib txawv ntawm cov hlwb, ua kom lub cev tiv thaiv tsis muaj zog;
- manganese txhawb cov thyroid caj pas, normalizes qib ntawm glycemia, tso cai rau ib tug xov tooj ntawm cov vitamins yuav tsum tau nqus;
- zinc rov qab kho cov tawv nqaij, plaub hau, rau tes;
- cov acids uas tseem ceeb tau muab qhov kev xav tau ntawm kev siv lub zog;
- folic acid (tshwj xeeb tshaj yog tseem ceeb thaum lub sijhawm cev xeeb tub) pab txhawb kev txhim kho tsis zoo ntawm cov me nyuam hauv plab thiab tiv thaiv cov tsos mob ntawm cov leeg tsis zoo rau lub cev;
- hlau yuav pab txhawb nqa hemoglobin.
Pob kws hmoov nplej
Cov khoom lag luam muaj ciam teb glycemic index ntawm 70, tab sis vim nws muaj pes tsawg leeg thiab muaj ntau yam khoom muaj txiaj ntsig, nws yuav tsum yog qhov sib xyaw ntawm kev noj haus ntawm cov neeg noj qab haus huv thiab cov neeg mob. Nws muaj cov fiber ntau, uas muaj cov txiaj ntsig zoo ntawm kev zom zaub mov thiab kev zom zaub mov.
Cov lej thiamine tseem ceeb pab txhawb rau cov kev ua haujlwm ntawm cov hlab ntsha tseem ceeb, txhim kho cov ntshav rau lub hlwb. Cov khoom siv pob kws ua kom tshem tawm cov roj cholesterol ntau, ua kom sai ntawm kev tsim cov hlwb thiab cov nqaij mos, txhim kho txoj kev loj hlob ntawm cov leeg cov leeg (tiv thaiv keeb kwm ntawm cov kev tawm dag zog tseem ceeb).
Rye khoom
Rog rye (glycemic Performance index - 40, cov ntsiab lus tsis txaus - 298 kcal) yog qhov feem ntau tau sib xyaw rau kev tsim cov khoom sib txawv ntawm cov hmoov nplej. Qhov no feem ntau cuam tshuam cov neeg nws nquag mus rau hyperglycemia. Cov khoom noj khoom haus ntau tshaj plaws muaj cov kab ua ntau yam, uas yog tau los ntawm cov khoom noj khoom haus tsis suav cov txhuv nplej.
Rye-based khoom - lub tsev khaws khoom ntawm cov vitamins thiab minerals tseem ceeb
Rye hmoov yog siv rau ci khob cij, tab sis cov ntsiab lus ntawm cov zaub mov thiab cov vitamins yog peb zaug siab dua hom nplej, thiab cov nyiaj fiber ntau - barley thiab buckwheat. Cov nyob nrog muaj cov tshuaj tseem ceeb:
- phosphorus;
- calcium
- poov tshuaj
- tooj liab
- tshuaj nplaum
- hlau
- B vitamins
Flax hmoov zoo
Lub glycemic Performance index ntawm flaxseed muaj 35 units, uas cuam tshuam nws rau cov khoom lag luam uas tso cai. Cov ntsiab lus calorie kuj tseem tsawg - 270 kcal, uas yog qhov tseem ceeb hauv kev siv cov hmoov nplej no rau kev rog.
Flaxseed hmoov yog tsim los ntawm flaxseed tom qab nws tau muab rho tawm los ntawm nws los ntawm txias nias. Cov khoom muaj cov khoom muaj txiaj ntsig zoo li nram no:
- normalizes txheej txheem metabolic;
- txhawb cov kev ua haujlwm ntawm txoj hnyuv;
- tiv thaiv pathologies ntawm lub plawv thiab cov hlab ntshav;
- normalizes glycemia thiab roj cholesterol;
- khi cov tshuaj lom thiab tshem tawm ntawm lub cev;
- muaj cov nyhuv los tiv thaiv mob qog noj ntshav.
Taum mog hmoov nplej
GI ntawm cov khoom muaj tsawg - 35, cov ntsiab lus tsis muaj calorie - 298 kcal. Taum hmoov nplej muaj peev xwm txo cov glycemic ntsuas ntawm lwm cov khoom thaum noj mov. Normalizes cov txheej txheem metabolic, inhibits kev loj hlob thiab kis ntawm cov qog hlwb.
Pea oatmeal - gluten-dawb khoom
Cov khoom lag luam txo cov ntau qhov taw qhia ntawm cov roj (cholesterol) hauv cov ntshav, yog siv rau cov kabmob ntawm endocrine apparatus, tiv thaiv txoj kev txhim kho ntawm cov vitamin tsis txaus.
Amaranth hmoov nplej
Amaranth hu ua tsob nroj cog ntoo uas muaj cov paj me me, ib txwm nyob Mexico. Cov noob ntawm cov nroj tsuag no siv tau thiab tau zoo siv hauv kev ua noj. Amaranth hmoov nplej yog hloov pauv tau zoo rau cov zuaj nplej uas muaj GI siab. Nws qhov ntsuas tsuas yog 25 units, cov ntsiab lus calorie - 357 kcal.
Cov khoom ntawm amaranth hmoov nplej:
- muaj ntau npaum li cas ntawm cov calcium;
- zoo tsis muaj rog;
- muaj cov tshuaj uas muaj cov nyhuv antitumor;
- Kev siv cov khoom lag luam tas li tso cai rau koj kom tshem tawm cov roj cholesterol tshaj hauv lub cev thiab rov qab ua kom cov ntshav siab mus rau qhov qub;
- nthuav lub cev tiv thaiv;
- Tso cai rau cov neeg uas tsis tuaj yeem tiv thaiv gluten (nws tsis suav nrog)
- suav hais tias yog ib qho kev tiv thaiv zoo muaj zog;
- Yuav pab tswj kev tshuav nyiaj tshuav hormonal.
Mov Khoom
Cov hmoov nplej muaj ib qho ntawm qhov ntsuas siab tshaj plaws ntawm GI - 95. Qhov no ua rau nws txwv tsis pub rau cov neeg mob ntshav qab zib thiab rog. Calorie cov ntsiab lus ntawm cov khoom yog 366 kcal.
Ib qho khoom siv raws li cov nplej siv raw cov ntaub ntawv tuaj yeem siv los ua cov khob noom ua khob noom, khoom qab zib, ntau yam khoom qab zib. Cov khob cij no tsis tsim nyog rau ci cij; rau qhov no, sib xyaw ua ke nrog cov nplej tau siv.
Soya hmoov nplej
Txhawm rau muab cov khoom lag luam zoo li no, siv cov txheej txheem ntawm kev sib tsoo noob taum. Soy tau suav tias yog ib lub tsev khaws khoom ntawm cov protein ntawm tsob ntoo keeb kwm, hlau, B-series vitamins, calcium. Ntawm cov khw muag khoom txee koj tuaj yeem nrhiav tau tag nrho ntau yam, uas tau khaws tag nrho cov khoom muaj txiaj ntsig, thiab cov roj tsawg (GI yog 15). Hauv qhov tseem ceeb thib ob, cov hmoov nplej muaj cov cim ntawm calcium thiab protein ib qho kev txiav txim ntawm qhov ntau dua.
Cov khoom muaj rog tsawg - tus tswv tsev qis GI ntawm txhua yam ntawm cov hmoov nplej
Cov khoom muaj nuj nqi:
- qis cov roj cholesterol;
- sib ntaus tawm tsam tshaj qhov hnyav;
- kev tiv thaiv ntawm kab mob plawv thiab leeg;
- lub cev los tiv thaiv mob cancer;
- sib ntaus rau cov tsos mob ntawm tus mob lawm thiab lawm;
- antioxidant.
Cov khaub noom ua kua nqaij yog siv los ua buns, ncuav, ncuav qab zib, ncuav qab zib, ncuav qab zib thiab pasta. Nws yog qhov zoo dua li cov tuab rau cov nyom thiab kua ntses, hloov cov qe qaib hauv cov ntsiab lus zoo thiab muaj pes tsawg leeg (1 tablespoon = 1 qe).
Kev paub txog calories, GI thiab cov khoom ntawm cov hmoov nplej raws ntau cov khoom siv raw yuav ua rau koj xaiv cov khoom noj uas tau tso cai, muaj kev sib txawv ntawm cov zaub mov noj, rov qab rau nws nrog cov as-ham uas tsim nyog.
