Khoom qab zib rau cov neeg feem coob yog cov tseem ceeb ntawm zaub mov.
Tom qab kuaj mob ntshav qab zib mellitus, tus neeg mob tuaj yeem nug: nws puas tuaj yeem noj chocolate thiab hauv qhov ntau, yog li kom tsis txhob muaj kev phom sij rau kev noj qab haus huv.
Qhob noom xim kasfes rau ntshav qab zib
Cov khoom no tau pom zoo rau siv yog tias tsis muaj lwm yam kev txwv, tab sis nws yuav tsum nco ntsoov tias chocolate muaj cov piam thaj ntau hauv lub cev. Yog li, ib cov nplais zoo tib yam, uas nws qhov loj yog 100 g, raws li GI yog 70.
Yog li, qhov kev xaiv yuav tsum tau ua nyob rau hauv kev pom zoo ntawm cov ntsim (tsaus) lossis nrog rau cov piam thaj hloov. Cov chocolate chocolate muaj suab thaj tsawg dua thiab qhov glycemic index ntawm cov khoom lag luam zoo li 25-30, uas yog tau txais ntawm tsawg tsawg.
Tseem Ceeb! Tus nqi ntawm cov qhob noom xim kasfes yog txiav txim siab los ntawm hom mob ntshav qab zib thiab lwm yam teeb meem kev noj qab haus huv. Tias yog vim li cas rau qee tus neeg cov khoom no raug tso cai nyob rau hauv me me, thaum rau lwm tus nws yog kiag li txwv.
Cov menyuam uas muaj hom 1
Kev tso cai kom suav cov khoom qab zib no hauv cov ntawv qhia zaub mov rau cov menyuam yaus muaj ntshav qab zib hom 1 tau txais los ntawm tus kws kho mob koom nrog kev kuaj thiab ntsuas cov txiaj ntsig.
Yuav tsum muaj rau khoom qab zib tso cai:
- 75% lossis ntau dua cocoa hauv cov khoom muaj pes tsawg leeg;
- qab zib hloov cov ntsiab lus (tom qab ntawd chocolate tuaj yeem yog dawb lossis mis nyuj);
- Cov khoom yuav tsum yog qhov zoo (los ntawm cov lag luam kom zoo).
Cov khoom qab zib, uas yog tsim los ntawm cov zaub mov zoo, muaj cov rog ntau dua, uas tso cai rau insulin los tiv lub luag haujlwm. Raws li qhov tshwm sim, cov piam thaj hauv qab nce siab me ntsis. Nws yog ib qho tseem ceeb kom tsis txhob tshaj qhov tso cai tsub.
Tus neeg laus ua tau dab tsi nrog insulin?
Tsis muaj kev txwv txog kev siv khoom qab zib rau cov neeg laus uas siv insulin los tswj kev noj qab haus huv zoo. Qhov tsis suav yog kws kho mob sau tseg kev noj haus cov zaub mov uas tsis muaj carbohydrates hauv zaub mov.
Hauv qhov no, cov ntsiab lus tseem ceeb yog kev siv cov khoom qab zib lossis cov mis zoo nyob hauv qhov ntau tsawg.
Tsis tas li, siv kev txwv rau kev siv khoom qab zib yog qhov tsim nyog rau cov neeg uas txiav txim siab poob ceeb thawj. Kev nyiam tshaj tawm yuav tsum tau muab rau ntsim nrog 75% cocoa cov ntsiab lus. Rau cov neeg mob ntshav qab zib, muaj cov kev txwv zoo li no hauv qab cov qhob noom xim kasfes - qhov ntau ntawm cov khoom yog nyob ntawm seb muaj pes tsawg carbohydrates pub rau hauv cov zaub mov.
Yuav tsum nco ntsoov! Txawm tias qhov zoo tshaj plaws cov kua mis chocolate hauv nws cov muaj pes tsawg leeg muaj suab thaj ntau dua li iab. Nws yog qhov tsim nyog los laij lub koob tshuaj insulin ua ntej thaum noj cov chocolate.
Puas yog nws tuaj yeem noj cov ntsiav tshuaj qab zib?
Lwm lo lus nug uas ua rau tib neeg txhawj xeeb - nws puas tuaj yeem xav chocolate thaum noj cov ntsiav tshuaj muaj suab thaj tshwj xeeb?.
Qhov nyiaj tsawg, chocolate muaj nyob hauv zaub mov, tab sis koj yuav tsum ua tib zoo nyeem qhov muaj pes tsawg leeg, txij li cov khoom ib txwm muaj rau txhua tus tuaj yeem siv tau ntau dua li tsim tshwj xeeb rau cov neeg mob ntshav qab zib.
Cov qhob noom xim kasfes kuj tseem raug tso cai vim tias tag nrho cov sib npaug ntawm cov carbohydrates hauv cov khoom dub yog tsawg.
Qhov ntsuas ib 100 g:
- iab (cocoa 75%) - 35 g;
- mis nyuj - 58 g;
- zib mu (ntawm chav kawm, ntuj) - 88 g.
Nws hloov tawm tias kev iab yog qhov kev xaiv zoo tshaj plaws rau khoom qab zib rau cov neeg uas kuaj mob ntshav qab zib hom 2, thiab rau cov uas poob ceeb thawj lossis noj cov tshuaj tshwj xeeb uas muaj suab thaj. Muaj kev nyab xeeb rau txhua pawg teev yog suav tias yog qhov hnyav ntawm 10-15 g hauv ib hnub.
Txawm li cas los xij, ib qho yuav tsum tsis txhob hnov qab tias muaj qee qhov kev txwv tus kheej uas yog ua los ntawm qhov ntsuas ntawm kev txheeb xyuas, yog li cov txheej txheem ntawm cov khoom qab zib tuaj yeem hloov tau me dua thiab loj dua.
Muaj txheej txheem uas tso cai rau koj los ntawm nws tus kheej txiav txim siab kwv yees tso cai kwv yees.
Txhawm rau ua qhov no, koj yuav tsum noj 15 g ntawm chocolate tsaus, tom qab ntawd ntsuas cov piam thaj ntawm cov sijhawm:
- 30 feeb
- 1 teev
- 90 feeb
Kev ntsuas yuav tsum ntsuas ntawm lub plab khoob kom tau txais txiaj ntsig uas koj yuav tsum ntseeg. Hauv qhov xwm txheej thaum qhov tsis ntau dhau tsis pom, cov khoom qab zib raug tso cai kom suav nrog cov zaub mov. Thaum qhov ntsuas tau pom tias pom qhov tsis zoo, nws raug nquahu kom rov sim ua qhov qub, tab sis siv twb tau 7-10 g ntawm chocolate tsaus.
Nyob rau hauv rooj plaub thaum cov ntsiab lus tsis zoo tshwm sim rau zaum ob, kev koom tes ntawm khoom qab zib nrog rau cov khoom qab zib hauv ntuj muaj pes tsawg leeg yog qhov zoo dua - hauv qhov no, koj tuaj yeem siv cov kev xaiv dawb thiab mis.
Hom tsaus nti chocolate pom zoo los ntawm cov kws kho mob yuav tsum yog cov khoom lag luam zoo tshaj. Txhawm rau tiv thaiv koj tus kheej ntxiv thiab khaws cov ntsuas ntawm qhov tseem ceeb, koj yuav tsum paub cov txiaj ntsig zoo li cas thiab tsim kev puas tsuaj cov khoom ua yam tsis muaj suab thaj li ib txwm nyob hauv muaj pes tsawg leeg.
Cov khoom muaj txiaj ntsig:
| Cov khoom tseem ceeb | Cov khoom muaj teeb meem |
|---|---|
| Mob ntshav qab zib pom zoo | Lub cev tsis pom tam sim ntawd "tsis ncaj" (tsis muaj carbohydrates) |
| GI tsawg (hauv 30). Tsis ua rau muaj kev nce qib hauv cov piam thaj | Muaj calorie ntau ntau txaus rau qee yam kev noj zaub mov (txog 500 kcal tuaj yeem muaj nyob hauv ib nplais) |
| Cov calories tsawg tsawg yog piv rau cov hom muaj suab thaj | Kev hloov qab zib tuaj yeem muaj cov txiaj ntsig tsis zoo rau lub cev. |
Cov khoom noj qab zib tshwj xeeb lossis dub yuav tsum tsis txhob noj ntau ntau, thiaj li tsis ua rau muaj mob.
Yuav xaiv cov khoom qab zib li cas?
Ib tus kws tshaj lij, haum rau kev siv los ntawm cov neeg mob ntshav qab zib, suav nrog cov khoom ua cocoa, uas tsis muaj qab zib (lossis tsawg heev), thiab hloov pauv tau siv rau lub qab zib.
Nws yuav tsum muaj nyob hauv kev noj haus thaum:
- ib tug neeg coj raws li kev ua zaub mov noj kom tsawg;
- muaj kev xav kom poob phaus;
- qab zib, txawm tias hauv cov khoom me me, ua rau muaj ntshav nce ntxiv hauv cov piam thaj.
Kev tsim khoom noj niaj hnub no tseem ua haujlwm ntu ntu ntawm cov khoom lag luam rau cov neeg muaj ntshav qab zib lossis tsuas yog saib xyuas lawv kev noj qab haus huv.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias hauv cov khw muag khoom zoo tib yam tsis yog ib txwm muaj cov khoom tsim nyog, yog li koj yuav tsum ua tib zoo saib thaum xaiv cov khoom zoo sib xws.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov: qhov khoom lag luam uas tsis muaj suab thaj tseem coj cov txiaj ntsig thiab kev phom sij rau lub cev, zoo li chocolate niaj hnub. Muaj txiaj ntsig - theem ntawm cov piam thaj hauv cov ntshav tsis sawv, raug mob - cov ntsiab lus fructose tuaj yeem siab dua tus nqi muaj kev nyab xeeb rau lub cev.
Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov tseeb no - hauv 90% ntawm cov neeg mob, ntau yam khoom qab zib yog cov tshuaj synthesics uas ua rau muaj kev phom sij rau lub cev tsis pub tsawg dua kev siv suab thaj.
Cov lus sib xyaw ntawm cov khoom yuav tsum tau ua tib zoo nyeem, txij li qab zib tuaj yeem "npog" los ntawm lwm lub npe:
- kua dej (agave, maple);
- dextrose;
- zib ntab (tej zaum yuav tsis zoo li qub);
- Txiv maj phaub qab zib
Cov piam thaj hloov xws li sorbitol, fructose lossis xylitol yog lub hauv paus chiv keeb, tab sis lawv nce qib qabzib qeeb, yog li tom qab 2-3 teev lawv cov nyhuv yuav sib npaug rau cov piam thaj tsis tu ncua. Qhov ntsuas no yuav tsum tau muab xam yog tias yuav tsum tau txhaj tshuaj insulin.
Yuav ua li cas ua noj tom tsev?
Yog tias koj xav tau lub qab zib, tom qab ntawd koj tuaj yeem ua khoom noj nyob hauv tsev ib qho khoom ua cocoa tsis muaj qab zib. Xws li cov khoom lag luam yuav tig los ua kom muaj kev sib tw, nco ntau dua ntawm cov nplej zom, tab sis nws tuaj yeem muaj rau hauv cov zaub mov tsis muaj kev ntshai kom tau txais lub ntsej muag zoo nyob hauv qabzib.
Tsis tas li ntawd, khoom noj qab zib muaj cov khoom noj muaj txiaj ntsig zoo, yog li nws tuaj yeem hloov cov khoom noj txom ncauj me me. Nws yog qhov zoo tagnrho rau noj tshais lossis yav tsaus ntuj tshuaj yej.
Txhawm rau npaj cov khoom noj qab zib tom tsev, koj yuav tsum yuav cov khoom siv hauv qab no:
- txiv maj phaub roj - 200 g;
- cocoa (hmoov) - 6 tbsp. l (tsis muaj qhov swb);
- mis nyuj - 200 ml (1.5%);
- chocolate dub - 1 bar;
- hmoov nplej - 6 tbsp;
- fructose lossis saccharin (rau lub qab zib).
Tus txheej txheem ua noj yuav muaj rau hauv qab no:
- Cov khoom siv qhuav yuav tsum muab sib xyaw thiab muab sib xyaw ua ke.
- Mis nyuj yuav tsum coj mus rau lub rwj.
- Maj mam muab nchuav rau hauv ib lub taub ntim nrog cov khoom siv ntau, sib xyaw kom zoo kom txog rau qhov loj kom txaus.
- Qhov sib xyaw tau ua tiav yuav tsum tau siav dhau ntawm qhov kub tsawg kom txog thaum nws pib nkoog.
- Cov chocolate dub yuav xav tau tawg ua tej daim me me.
- Qhov sib xyaw ua kom sov yuav tsum tau muab tshem tawm los ntawm tshav kub thiab muab cov chocolate dub hauv nws, sib tov.
- Thaum kawg ntawm kev ua noj, txiv maj phaub roj ntxiv, sib xyaw.
Txhawm rau muab cov airiness rau qhov loj, koj yuav tsum ntaus nws. Rau qhov no, kev tov khoom siv yog siv. Qhov cia tom qab yog nqa tawm hauv qhov chaw txias.
Koj tseem tuaj yeem hloov lub Hoobkas khoom los ntawm kev npaj nws cov analogue los ntawm:
- cocoa - 100 g;
- txiv maj phaub roj - 3 tbsp;
- sweetener (mus saj).
Txoj kev ua noj:
- Cov txiv maj phaub roj yuav tsum tau ua kom sov dua me ntsis.
- Ntxiv cocoa thiab xaiv cov khoom qab zib.
- Do kom txog thaum muaj pes tsawg leeg homogeneous.
Txhawm rau muab cov qhob noom xim chocolate uas xav tau cov duab, lub hauv paus ua kua yuav tsum tau muab ntim rau hauv lub thawv tshwj xeeb, txias, thiab tom qab ntawd muab tso rau hauv tub yees rau 2-3 teev.
Daim ntawv qhia video rau stevia khoom noj qab zib:
Qhov ntau npaum li cas ntawm cocoa cov khoom lag luam hauv tsev yuav tsum tsis pub tshaj qhov teev tseg los ntawm tus kws kho mob cov ntawv qhia. Tias yog vim li cas nws yog qhov tseem ceeb uas tswj GI thiab qib qab zib tom qab noj khoom qab zib. Qhov zoo dua ntawm cov kev xaiv hauv tsev yog qhov ua tau zoo thiab tsis muaj cov khoom ua rau muaj kev phom sij.
Yog li, nws muaj peev xwm suav cov qhob noom xim kasfes hauv cov ntawv qhia rau cov neeg mob ntshav qab zib, tab sis muaj qee qhov kev txwv. Kev txhom yog cuam tshuam nrog kev ntsuas ntsuas, hnub nyoog thiab tus yam ntxwv. Yog tias koj xav tau lub qab zib, nws raug nquahu kom noj dub lossis ua khoom qab zib raws li cov khoom qab zib hloov.
