Cij ib txwm coj los ua piv txwv ntawm kev noj haus rau txhua tus neeg. Nws saturates nrog cov as-ham, muab ib tug neeg cov vitamins thiab minerals.
Cov hom niaj hnub no cia koj xaiv cov khoom qab qab zoo rau txhua tus, suav nrog qhob cij rau cov ntshav qab zib.
Cov khoom noj qhob cij tuaj yeem ua tau ntshav qab zib?
Hais txog ntshav qab zib, ntau tus tam sim ntawd nco qab txog khoom qab zib, xa lawv mus rau cov khoom noj uas txwv tsis pub. Tseeb, nyob rau hauv cov ntshav qab zib, insulin tsis tsim los yog tsis ua tiav nws txoj haujlwm.
Yog li, kev noj cov piam thaj hauv cov piam thaj hauv cov ntshav ua rau cov ntshav qab zib nce siab thiab cov kev rau txim raug cuam tshuam.
Txawm li cas los xij, cov qhob cij nyob nrog cov khoom lag luam nrog lub siab glycemic Performance index, uas yog, thaum nws noj, ntau qhov ntawm cov khoom noj zom tau yooj yim carbohydrates yog qhov zais cia, uas lub cev tsis tuaj yeem tiv taus. Nws tsis yog qhov tsis muaj nuj nqis uas lawv kwv yees theem ntawm carbohydrates hauv khob cij.
Raws li, kev noj cov qhob cij los ntawm cov neeg muaj ntshav qab zib yuav tsum ua kom tsawg.
Ua ntej tshaj, qhov no siv rau cov hom dawb dawb nrog hwm hmoov, nrog rau cov nplej zom thiab lwm yam khoom ci. Nyob rau hauv lawv, cov ntsiab lus ntawm yooj yim carbohydrates yog qhov loj tshaj.
Nyob rau tib lub sijhawm, cov ncuav los ntawm tev los yog hmoov nplej, nrog rau cov khob cij, tuaj yeem siv rau hauv cov khoom noj thiab yuav tsum muaj nyob hauv cov khoom noj. Tom qab tag nrho, cov khoom xyaw zaub mov muaj qhov ntau ntawm cov zaub mov thiab cov vitamins, tshwj xeeb tshaj yog pawg B, tsim nyog rau lub cev. Yog tias tsis tau txais lawv qhov tau txais, qhov ua haujlwm ntawm lub paj hlwb tau cuam tshuam, qhov mob ntawm daim tawv nqaij thiab plaub hau tsis zoo, thiab cov txheej txheem ntawm cov ntshav tau cuam tshuam.
Qhov txiaj ntsig ntawm qhob cij, tus nqi niaj hnub
Cov xam nrog txhua hom khob cij hauv cov ntawv qhia zaub mov vim nws cov txiaj ntsig zoo, nws muaj:
- tus nqi fiber ntau;
- cog cov protein;
- kab kawm: potassium, selenium, sodium, magnesium, phosphorus, hlau thiab lwm yam;
- cov vitamins C, folic acid, pawg B thiab lwm tus.
Cov ntaub ntawv sau tseg ntawm cov ntaub ntawv pov thawj muaj cov nyiaj ntau, yog li cov khoom lag luam los ntawm lawv yuav tsum muaj nyob ntawm daim ntawv qhia zaub mov. Tsis zoo li cereals, qhob cij tau noj txhua txhua hnub, uas tso cai rau koj los kho nws cov ntau.
Txhawm rau tsim cov txheej txheem, lub tswvyim ntawm chav ua khob cij siv, nws suav nrog 12-15 grams carbohydrates thiab nce qib ntshav qab zib cov ntshav los ntawm 2.8 mmol / l, uas yuav tsum muaj ob chav ntawm insulin los ntawm lub cev. Nquag, ib tus neeg yuav tsum tau txais 18-25 khob cij ib hnub, lawv yuav tsum tau muab faib ua ob peb txoj kev noj thaum nruab hnub.
Cov ntsiab lus ntawm chav nyob ntawm cov khob cij dub yog qis dua hauv cov neeg dawb, yog li nws tau pom zoo rau cov neeg mob ntshav qab zib. Noj Borodino lossis rye cij, ib tus neeg tau txais cov khoom noj tsim nyog, tab sis tsawg dua cov carbohydrates, uas yog qhov tseem ceeb rau cov neeg mob ntshav qab zib.
Kuv tuaj yeem noj hom ncuav qab zib li cas?
Qhov kev xaiv zoo tshaj plaws rau cov neeg muaj ntshav qab zib yog cov qhob cij ntshav qab zib, nws tau ua siv cov thev naus laus zis tshwj xeeb thiab suav nrog cov nplej tsis ntau npaum li rye thiab tev, lwm yam muaj nyob hauv nws.
Txawm li cas los xij, koj yuav tsum yuav cov khoom lag luam zoo li no hauv khw muag khoom tshwj xeeb lossis npaj nws tus kheej, vim tias cov neeg ua mov ci ntawm lub khw loj yuav tsis zoo li ua raws li thev naus laus zis thiab ua ncuav ci raws li cov qauv kev pom zoo.
Cov khob cij dawb yuav tsum tau muab cais tawm ntawm cov zaub mov noj, tab sis tib lub sijhawm, ntau tus neeg mob ntshav qab zib muaj cov kabmob uas ua mob ntsig txog lub plab zom mov, hauv qhov uas siv cov rye qaws ua tsis tau. Hauv qhov no, nws yog ib qho tsim nyog yuav tsum muaj cov qhob cij dawb hauv cov zaub mov, tab sis nws txoj kev noj tag nrho yuav tsum txwv.
Cov hom hmoov nplej hauv qab no yog tsim rau cov neeg mob ntshav qab zib hom 1 lossis 2.
Ntshav qab zib
Lawv cov phiaj no zoo ib yam li daim nplawm tawg. Lawv feem ntau yog tsim los ntawm cov khoom lag luam cog qoob loo nrog cov muaj fiber ntau, lawv muaj qhov ntau ntawm cov carbohydrates qeeb, fiber ntau thiab kab kawm. Los ntawm kev ntxiv cov poov xab, nws muaj txiaj ntsig zoo ntawm lub plab zom mov. Nyob rau hauv dav dav, lawv muaj qib glycemic tsawg, thiab tuaj yeem muaj cov nqaij tastes sib txawv vim qhov sib ntxiv ntawm cov zaub mov txawv ntau.
Cov khaub cij yob yog:
- rye
- thoob ham;
- nplej;
- oat;
- pob kws;
- los ntawm sib tov sib xyaw ntawm cereals.
Cov khoom ci ci ua los ntawm cov hmoov txhuv nplej
Rye hmoov muaj cov ntsiab lus qis ntawm yooj yim zom cov zaub mov carbohydrates, yog li nws tuaj yeem siv rau hauv kev noj haus ntawm cov ntshav qab zib.
Txawm li cas los xij, nws muaj qhov tsis zoo nplaum thiab cov khoom lag luam los ntawm nws tsis sawv zoo.
Ib qho ntxiv, nws nyuaj rau kev zom. Yog li ntawd, nws tau feem ntau siv hauv cov khoom sib xyaw, uas muaj qee qhov feem pua ntawm cov hmoov txhuv nplej siab thiab ntau yam ntxiv rau.
Qhov nrov tshaj plaws yog Borodino qhob cij, uas yuav muaj txiaj ntsig nrog ntau qhov tseem ceeb ntawm cov ntsiab lus tseem ceeb thiab fiber, tab sis tuaj yeem tsim kev puas tsuaj rau cov neeg muaj kab mob ntawm lub plab zom mov. Txog li 325 grams ntawm cov qhob cij Borodino pub rau ib hnub.
Protein mov ci
Nws yog tsim tshwj xeeb rau cov neeg mob ntshav qab zib. Cov chaw tsim khoom siv cov hmoov nplej ua tiav thiab ntau yam ntxiv uas ua rau cov ntsiab lus ntawm cov zaub protein thiab txo qhov feem pua ntawm carbohydrates. Xws li cov khoom lag luam muaj qhov tsis tshua muaj txiaj ntsig rau cov ntshav qab zib kom muaj zog thiab tuaj yeem siv txhua hnub.
Ib qho ntxiv, hauv khw muag khoom tuaj yeem muag xws li hom mov ci xws li oat lossis protein-bran, hom qoob mog-bran, buckwheat thiab lwm yam. Lawv muaj qhov sib piv ntawm cov carbohydrates yooj yim, yog li nws yog qhov zoo dua los xaiv cov hom, tshwj xeeb tshaj yog cov uas tsis tuaj yeem noj cov qhob cij rye.
Cov Ua Noj Ua Hauv Tsev
Koj tuaj yeem ua cov khoom muaj txiaj ntsig zoo hauv tsev, uas koj tsis xav tau cov txuj ci tshwj xeeb, tsuas yog ua raws li daim ntawv qhia.
Tus qauv qub suav nrog:
- tag nrho cov hmoov nplej dawb;
- ib cov hmoov nplej: rye, oatmeal, buckwheat;
- poov xab
- fructose;
- ntsev;
- dej.
Lub khob noom cookie yog zuaj zoo li cov poov xab ib txwm thiab sab laug rau ob peb xuaj moos rau fermentation. Tom qab ntawd, buns yog tsim los ntawm nws thiab ci hauv qhov cub ntawm 180 degrees lossis hauv lub tshuab ci hauv cov qauv txheem.
Yog tias koj xav tau, koj tuaj yeem tig los ua kev npau suav thiab ntxiv rau ntau yam sib xyaw rau lub khob noom cookie txhawm rau txhim kho qhov saj:
- ntsim tshuaj ntsuab;
- txuj lom
- zaub
- nplej thiab noob;
- zib ntab;
- suab thaj;
- oatmeal thiab lwm yam.
Daim ntawv qhia video rau rye ci:
Txhawm rau npaj cov protein-bran yob, koj yuav tsum tau ua:
- 150 grams ntawm tsev cheese nrog cov rog tsawg;
- 2 lub qe
- ib me nyuam diav ntawm ci hmoov;
- 2 diav ntawm cov nplej txhauv;
- 4 diav ntawm oat bran.
Txhua qhov sib xyaw yuav tsum muaj kev sib xyaw, muab tso rau hauv ib daim ntawv greased thiab teeb hauv qhov cub ua ntej rau li ib nrab ib teev. Tom qab npaj txhij tshem tawm los ntawm qhov cub thiab npog nrog daim ntaub.
Rau oat cov khoom koj yuav xav tau:
- 1.5 khob mis sov so;
- 100 grams oatmeal;
- 2 diav ntawm cov roj zaub;
- 1 lub qe
- 50 gram ntawm cov hmoov txhuv nplej;
- 350 grams ntawm hom hmoov nplej ntawm qib qib thib ob.
Cov flakes yog soaked nyob rau hauv cov mis nyuj rau 15-20 feeb, qe thiab butter yog tov nrog lawv, tom qab ntawd ib qho sib xyaw ntawm cov nplej thiab rye hmoov yog maj maj ntxiv, lub khob noom cookie yog kneaded. Txhua yam yog hloov mus rau hauv daim ntawv, nyob rau hauv qhov chaw ntawm bun ib tug recess yog tsim, nyob rau hauv uas koj yuav tsum tau muab me ntsis qhuav poov xab. Tom qab ntawd daim ntawv muab tso rau hauv lub tshuab ua ncuav ci thiab ci rau 3.5 teev.
Txhawm rau ua cov khaub noom buckwheat, koj yuav tsum coj:
- 100 grams ntawm cov hmoov nplej buckwheat, koj tuaj yeem ua koj tus kheej los ntawm kos hauv tshuab kas fes grinder dog dig zom;
- 450 grams ntawm hom qoob mog hmoov ntawm qib qib thib ob;
- 1.5 khob mis sov so;
- 0.5 khob kefir;
- 2 teaspoons ntawm poov xab qhuav;
- ib me nyuam diav ntsev;
- 2 dia roj zaub.
Ua ntej, hmoov nplej tau ua los ntawm hmoov nplej, cov poov xab thiab cov mis, nws yuav tsum tseg rau 30-60 feeb kom sawv. Tom qab ntawd ntxiv cov seem uas seem thiab sib tov txhua yam. Tom qab ntawd tawm hauv lub khob noom cookie kom sawv, qhov no tuaj yeem ua rau sab hauv tsev lossis muab cov pwm tso rau hauv lub tshuab ua mov ci nrog lub ntsuas kub. Tom qab ntawd ci rau txog 40 feeb.
Daim ntawv qhia video:
Muffin Sib Raug Zoo
Cov khoom siv hmoov nplej, uas yuav tsum tau muab cais tawm ntawm kev noj zaub mov ntawm cov neeg mob ntshav qab zib, yog cov khoom qab zib thiab txhua hom hmoov nplej confectionery. Qhov no tau piav qhia los ntawm qhov tseeb hais tias ci yog ci los ntawm hwm cov hmoov nplej thiab muaj qhov ntau ntawm cov khoom noj tau yooj yim zom zom. Raws li, nws qhov glycemic Performance index yog qhov ntau tshaj, thiab thaum twg ib tus bun noj, ib tus neeg tau txais yuav luag txhua lub limtiam qab zib feem ntau.
Tsis tas li ntawd, kev ci muaj ntau lwm yam kev cuam tshuam uas cuam tshuam rau kev mob ntawm cov ntshav qab zib:
- margarine;
- qab zib
- flavours thiab additives;
- qab zib fillers thiab cov khoom.
Cov tshuaj no pab txhawb tsis tau tsuas yog ua rau muaj ntshav qab zib ntau ntxiv, tab sis kuj tseem ua rau cov cholesterol ntau ntxiv, uas ua rau muaj kev pheej hmoo ntawm kev txhim kho cov hlab plawv, hloov kev hloov pauv ntawm cov ntshav thiab tuaj yeem ua rau muaj kev tsis haum tshuaj.
Kev siv ntawm cov khoom siv hluavtaws sib xyaw ua rau muaj qhov nce ntxiv ntawm lub nra rau daim siab thiab tus txiav, uas twb tau txais kev txom nyem hauv cov neeg mob ntshav qab zib. Tsis tas li ntawd xwb, lawv cuam tshuam cov plab zom mov, ua rau kub siab, txhaws thiab ua pa, feem ntau ua rau ua xua.
Hloov cov khoom qab zib qab zib, koj tuaj yeem siv cov khoom qab qab kom qab dua:
- txiv hmab txiv ntoo qhuav;
- marmalade;
- khaub noom;
- txiv ntoo
- khoom qab zib ntshav qab zib;
- fructose;
- chocolate dub;
- Cov txiv ntoo tshiab
- tseem grain tuav.
Txawm li cas los xij, thaum xaiv cov khoom qab zib, suav nrog cov txiv hmab txiv ntoo, cov ntshav qab zib yuav tsum xub soj ntsuam cov piam thaj hauv qab ntawm lawv, thiab xum cov neeg nyob qhov twg tsawg dua.
Kev noj mov rau cov neeg muaj ntshav qab zib yog qhov tsis zoo. Tom qab tag nrho, cov khoom no yog nplua nuj nyob hauv cov tshuaj yeeb dej caw uas muaj txiaj ntsig. Tab sis tsis yog txhua hom khob cij tuaj yeem noj cov neeg mob ntshav qab zib, lawv yuav tsum xaiv cov hom nyob rau hauv uas cov ntsiab lus ntawm cov khoom noj tau yooj yim zom zaub kom tsawg yog qhov tsawg, thiab cov zaub protein thiab fiber ntau yog qhov ntau. Cov khob cij zoo li no yuav coj tau txiaj ntsig nkaus xwb thiab yuav ua rau koj txaus siab saj yam tsis muaj txim.
