GI cov khoom noj siv mis

Tsev cheese xyaum tsis muaj carbohydrates nyob rau hauv nws cov muaj pes tsawg leeg, yog li nws yog hom phiaj haum rau lub luag haujlwm ntawm ib qho ntawm cov khoom lag luam mus tas li nyob rau hauv cov ntawv qhia zaub mov noj qab zib. Nws muaj ntau cov vitamins, calcium thiab chromium.

Tus mob ntshav qab zib yuav tsum paub! Qab zib yog dab tsi rau txhua tus. Nws yog txaus noj ob tsiav tshuaj txhua txhua hnub ua ntej noj mov ... Ntau cov ntsiab lus >>

Tsev cheese tau yooj yim dua rau kev zom dua mis thiab nqaij, txawm hais tias nws muaj qhov ntau ntawm cov protein ntau. Ntxiv rau, nws muaj qhov qab ntxiag thiab tuaj yeem noj ua ib feem ntawm cov khoom noj qab zib thiab cov tais diav loj. Lub glycemic Performance index ntawm tsev cheese (GI) yog 30 chav nyob, thiab, yog li ntawd, cov khoom noj kom txaus siab thaum noj yog tsis ua rau cov neeg mob ntshav qab zib.

Cov Khoom Pab Rau Cov Neeg Mob ntshav qab zib

Tsev cheese muaj glycemic index qis heev. Tus nqi no yog sib piv nrog cov zaub thiab qee cov txiv hmab txiv ntoo uas tsis qab zib. Nyob rau tib lub sijhawm, qhov kev xav ntawm satiety tom qab tsev me cheese tseem nyob rau lub sijhawm ntev dua vim cov zaub mov muaj protein ntau hauv nws. Nws siv hauv cov zaub mov tsis ua rau lub cev tsis ntxhov siab thiab tsis ua rau cov ntshav qab zib poob qis.

Cov nqaij npuas muaj roj tsawg pab rau cov neeg mob ntshav qab zib vim yog cov khoom hauv qab no:

• saturates lub cev nrog casein (protein), uas yooj yim nqus thiab tsis ua rau lub siab ntawm lub zog,
• tiv thaiv daim siab ntawm lub cev los ntawm kev tsim cov rog tsawg,
• normalizes cov kev ua si ntawm lub hauv nruab nrab lub cev vim lub siab cov ntsiab lus ntawm cov vitamins thiab B vitamins hauv nws cov muaj pes tsawg leeg,
• txhawb kev ua haujlwm ntawm lub plawv thiab cov hlab ntshav ua tsaug rau polyunsaturated fatty acids,
• accelerates kev zom zaub mov hauv txoj hnyuv vim muaj enzymes.

Kev siv txhua hnub ntawm tsev cheese pab lub cev kom lub cev ua kom zoo dua nws cov haujlwm. Cov khoom no muab me me ntawm cov rog nyob rau hauv lub cev, uas tsim nyog rau kev tsim lub zog thiab lub neej tag nrho. Ib qho ntxiv, cov khoom noj tseem ceeb ntawm cov protein nyob hauv ntshav qab zib kuj tseem yog cov tsev rog uas tsis muaj roj ntau.

Nyob rau hauv daim ntawv twg nws thiaj li yog qhov zoo dua rau noj cheese tsev rau cov ntshav qab zib?

Nrog ntshav qab zib, tsev cheese yog qhov zoo tshaj ua ke nrog zaub tshiab. Lub teeb zaub nyoos thiab khoom noj txom ncauj tau npaj tau los ntawm lawv. Rau kev rov ua kom zoo dua, nws yog qhov zoo dua los siv kua txiv qaub, koj tuaj yeem ntxiv me ntsis ntawm cov txiv ntseej. Cov zaub mov no feem ntau muaj qhov qis glycemic thiab yuav tsis ua rau muaj qhov nce ntawm cov carbohydrates hauv cov zaub mov tiav.

Rau cov ntshav qab zib ntawm txhua yam, nws tsis xav siv cov khoom tiav ib nrab nrog tsev cheese thiab dumplings hauv tsev, pies. Vim tias qhov kev xeem nyob rau hauv cov muaj pes tsawg leeg cov tais diav, cov ntsiab lus calorie nce siab, thiab nrog nws glycemic Performance index kuj nce. Piv txwv, cov ntsiab lus ntawm cov dumplings nrog cov txiv ntseej cheese yog 60 units, thiab cov ncuav qab zib - txog 80. Tsis tas li ntawd, cov hmoov nplej muaj cov cwj pwm muaj zog thiab cov ntsiab lus muaj calorie ntau. Vim yog cov khoom noj hauv lub cev hloov pauv, kev siv cov khoom lag luam zoo li no hauv ntshav qab zib tuaj yeem ua rau lub cev rog.

Txhawm rau ua kom txawv cov ntawv qhia zaub mov ntawm tsev cheese, koj tuaj yeem ua kom qab qab thiab tsis haum rau cheesecakes. Koj tsis tuaj yeem kib lawv, vim cov txheej txheem ua noj no nce siab ntxiv cov calories ntau ntawm cov zaub mov. Tsev cheese tuaj yeem muab sib xyaw nrog ib lub qe, oatmeal, qe thiab ci hauv qhov cub ntawm parchment ntawv yam tsis siv roj.

Ib qho casserole nrog cov khoom noj mis no muaj peev xwm kuj tseem yog ib qho kev xaiv zoo rau cov khoom qab zib uas muaj kev phom sij thiab ntau ntau, uas txwv tsis pub noj ntshav qab zib. Txhawm rau npaj nws, koj yuav tsum cais cov protein ntawm 5 nqaij qaib qe los ntawm yolks thiab sib tov yolks nrog 0.5 kg ntawm tsev neeg muaj roj tsawg cheese. Koj tuaj yeem ntxiv lub pinch ntawm cov dej qab zib rau qhov sib tov. Cov protein ntau nplawm nyias, kom txhim kho kev saj, koj tuaj yeem ntxiv me ntsis piam thaj hloov rau lawv. Thaum xaiv cov khoom qab zib, koj yuav tsum ua tib zoo nyeem cov lus qhia rau nws, txij li tsis yog txhua yam yeeb tshuaj tiv thaiv kev kub. Curd nrog yolks yuav tsum tau ua ke nrog cov nplawm protein, sib tov thiab ncuav rau hauv lub tais ci. Casserole yog siav rau 30 feeb hauv qhov cub ntawm 200 ° C.

Tsev cheese nyob rau hauv kev sib piv nrog rau lwm cov khoom noj siv mis

Cov khoom noj muaj mis uas muaj ntshav qab zib ua rau noj zaub mov tseem ceeb, vim tias lawv tsis muaj glycemic thiab cov zaub mov tsis muaj calorie ntau. Piv txwv, hauv qhov tsis yog kefir qhov ntsuas no yog 15-20 units. Cov kua mis nyeem qaub uas tsis muaj rog thiab tsis muaj qab zib txiv hmab txiv ntoo thiab qab zib kuj muaj GI tsawg - tsuas yog 15 units. Qaub mis-cov khoom lag luam nce lub cev tiv thaiv kab mob rau cov kab mob thiab thaiv kev loj hlob ntawm cov kab mob putrefactive hauv txoj hnyuv. Vim tias qhov no, lawv pab ntxuav nws cov co toxins thiab co toxins hauv ntuj txoj kev. Qaub-mis cov khoom lag luam muaj ntau cov calcium thiab tseem ceeb amino acids uas ib tus neeg tuaj yeem tau txais nrog cov zaub mov xwb, vim tias lawv tsis tau tsim hauv nws lub cev.

Pab tau rau cov ntshav qab zib thiab cov rog tawv nqaij tawv. Nws muaj cov protein thiab enzymes uas ua rau cov metabolism hauv plab thiab txhim kho kev zom zaub mov. GI ntawm tawv cheese yog 0, vim nws tsis muaj carbohydrates txhua. Tab sis nws muaj ntau ntawm cov protein thiab cov rog, vim tias cov ntsiab lus ntawm calorie ntawm cov khoom no nyob deb ntawm qis (hauv nruab nrab, ntawm 300 kcal rau 100 g thiab siab dua). Yog li ntawd, ib qho nyuaj cheese yuav tsum tau haus cov ntshav qab zib kom ntshav, yog li kom tsis txhob ua rau lub cev hnyav dua.

Tsev cheese puas tuaj yeem ua rau mob ntshav qab zib?

Yog tias koj siv cov cheese hauv tsev muaj roj tsawg hauv kev sim, ces koj tsuas yog tau txais txiaj ntsig nws. Tus nqi ntawm cov khoom tau tso cai rau siv nyob rau hauv ib hnub yuav tsum tau txiav txim siab los ntawm tus kws kho mob mus koom, vim tias nyob rau hauv txhua kis nws tau suav tus kheej. Tsis tsuas yog hom mob ntshav qab zib mellitus raug coj mus rau hauv tus account, tab sis kuj muaj lub hnub nyoog, qhov hnyav ntawm tus neeg mob thiab muaj cov kab mob sib kis ntawm lub plab zom mov. Qhov nruab nrab, qhov tshuaj no tsis pub tshaj 100-200 g ib hnub. Nws tsis yog qhov yuav tsum tau tshaj qhov txwv kom ua zoo, vim qhov no tuaj yeem ua rau muaj kev nce ntxiv ntawm tus txiav thiab ua rau cov protein tsis txaus.

Muaj cov mob uas siv ntawm tsev cheese yog qhov tsis txaus ntseeg. Cov no suav nrog:

• mob raum tsis zoo,
• urolithiasis,
• inflammatory txheej txheem nyob rau hauv lub gallbladder,
• cov roj (ua tau kom hnyav ntau ntxiv) (tab sis cov neeg mob zoo li no qee zaum noj cov nqaij nyuj uas muaj roj tsawg),
• inflammatory kab mob ntawm lub plab system nyob rau hauv mob hnyav theem.

Tsev cheese nrog cov ntshav qab zib yog ib qho ntawm cov khoom lag luam tseem ceeb ntawm kev noj haus txhua hnub. Lub qab ntxiag saj thiab ntau yam ua rau nws siv tau rau qhov kev npaj ntawm qab zib thiab savory tais diav. Tsis tshua muaj glycemic Performance index, tsis tshua muaj calorie cov ntsiab lus thiab cov tshuaj muaj txiaj ntsig zoo ua rau nws ua qhov tseem ceeb rau hauv kev tiv thaiv ntshav qab zib.

Dab tsi yog glycemic index?

Glycemic index (GI) yog tus nqi nce rau ntawm cov ntshav qabzib vim los ntawm kev noj zaub mov. Cov nplai tau nthuav tawm hauv 100 kev sib cais, cov piam thaj sib npaug nrog 100 glycemic units yog suav tias yog qhov siab kawg, uas yog, GI siab dua ntawm cov khoom, cov ntshav qab zib nce siab dua. Cov zaub mov nrog qhov ntsuas qis yog maj mam nqus cov carbohydrates, vim qhov twg ib tus neeg tau txais lub zog. Cov carbohydrates yooj yim ua rau lub ntsej muag ntse hauv qab zib, yog zom sai thiab hloov mus ua rog. Nws yog tsim nyog kom nco ntsoov tias tsis yog txhua yam khoom noj qab zib muaj qhov siab glycemic Performance index, yog li rau cov khob cij dawb nws yog ib thiab ib nrab zaus ntau dua rau cov kua mis, yog li koj tsis tas yuav "nug tus nqi", nws zoo dua yog khaws lub rooj ntawm glycemic indices nyob ib sab ntawm koj.

Qab zib yog txo tam sim ntawd! Mob ntshav qab zib ntev mus ntev tuaj yeem ua rau tag nrho cov kab mob, xws li teeb meem tsis pom kev, tawv nqaij thiab plaub hau, mob rau sab hauv, mob caj pas thiab mob qog nqaij hlav! Cov neeg qhia kev iab kev xav mus li qub rau lawv qab zib. nyeem rau.

Leej twg yuav tau los txiav txim siab?

Cov neeg muaj ntshav qab zib thiab rog rog, teeb meem mob siab yuav tsum them sai sai rau GI cov khoom ua ntej ntawm txhua tus neeg ncaws pob kuj tig mus rau qhov ntsuas no. Yog tias koj saib ntawm lub rooj ntawm glycemic qhov tseem ceeb, nws tuaj yeem raug sau tseg tias nyob rau hauv qeb ntawm "tsim kev puas tsuaj" poob cov uas muaj ntau cov vitamins thiab minerals, tab sis qhov no tsis txhais tau tias lawv yuav tsum raug cais tawm, koj tsuas yog yuav tsum txiav kev noj haus kom tsawg. Tib yam siv rau kas fes nrog mis nyuj, haus no nws tus kheej muaj GI txog 55, tab sis yog tias koj ntxiv qab zib rau nws, glycemic Performance index nce tam sim ntawd mus rau 90. Ib qho qis, tus nqi pom zoo pom zoo yog txiav txim siab nyob hauv thaj tsam 0-40. Qhov ntsuas nruab nrab pub tau yog 40-70 units. GI> 70 - cov khoom noj tau muab tso rau hauv qab cov nqi no, kev siv uas yuav tsum raug txo kom tsawg.

Muaj nuj nqis rau cov mis thiab cov taub mis

Cov kua nplaum glycemic yog mis nyuj 32. Nws yog nplua nuj nyob hauv cov vitamins, protein thiab calcium. Cov kua nplaum nyob rau hauv nws cov muaj pes tsawg leeg yog nqus maj mam, thiab tsis kis, vim tias cov mis nyuj muaj kev nyab xeeb rau cov neeg muaj ntshav qab zib. GI sib txawv raws li cov hom thiab cov ntsiab lus rog ntawm qhov khoom, raws li tuaj yeem pom los ntawm lub rooj:

GI curd thiab cov khoom noj siv mis

GI ntawm tsev neeg tsis tshua muaj rog cheese yog 30. Ib qho ntawm cov khoom noj muaj txiaj ntsig thiab zoo siab. Nws tshwm sim los ntawm coagulation ntawm mis protein thiab excretion ntawm ntshav dej. Lub tsev cheese tau txaus siab heev, yog li koj yuav tsum tsis txhob overeat nws. Vim tias cov piam thaj hauv cov mis ua kom qeeb, cov neeg mob ntshav qab zib tuaj yeem noj cov tsev cheese tsis muaj qhov ntshai tsam muaj cov piam thaj hauv ntshav sai. Tab sis qhov no tsis siv rau curd qab zib pawg, piv txwv li - curd cheese muaj glycemic index ntawm 70, uas yog suav tias yog qhov ntsuas phom sij rau ntshav qab zib.

Kefir nrog GI -15 yog suav hais tias yog khoom noj rau zaub mov noj.

Lub glycemic Performance index ntawm kefir yog 15, uas tau muab nws ncaj qha rau cov khoom noj khoom noj tsis haum. Cov kab mob uas ua rau cov fermentation zoo heev cuam tshuam rau cov hnyuv microflora. Yog li, kefir yuav dhau los ua tus pab cuam ncaj ncees rau lub plab zom mov. Lub khob mis uas muaj cawv, nws GI kuj sib npaug nrog 15, tsis qis dua rau qhov muaj txiaj ntsig ntawm qhov dej haus no.

Yoghurts yog cov khoom lag luam uas hloov tau ntau cov khoom qab zib thiab qab zib, cov glycemic index uas tsis pub lawv siv los ntawm cov ntshav qab zib. GI ntawm cov khoom tsis muaj qab hau yog 35, uas tso cai rau mob ntshav qab zib. Tab sis cov khoom qab zib thiab cov txiv hmab txiv ntoo, zoo li yogurt nrog ntxiv, muaj GI ntawm 52. Nyob rau hauv txhua rooj plaub, cov lus sib xyaw ntawm cov khoom muaj xws li cov kab mob oob khab, uas ua rau lawv muaj txiaj ntsig rau ntau yam kem plab, xws li gastritis lossis dysbiosis, uas feem ntau tau qhia tawm tsam cov keeb kwm yav dhau los. SD

Qaub cream yog ib qho khoom tsis txaus ntseeg vim qhov tseeb tias nws cov glycemic index nyob ntawm qhov feem pua ​​ntawm cov rog. Piv txwv li, feem ntau noj 20% qaub cream muaj qhov ntsuas ntawm 56, yog li cov khoom lag luam tsis pom zoo rau cov ntshav qab zib. Tab sis qhov no tsis txhais tau hais tias vim tias qhov no nws yog ib qho tsim nyog yuav tsum tau ua kom tshem tawm tag nrho kev siv cov qaub cream. Ntawm qee qhov me me, cov ntshav qab zib tau raug tso cai kom noj zaub mov tsis muaj roj lossis roj qab zib.

Qhov ntsuas rau ntau hom cheese

Lub glycemic Performance index ntawm cheese nyob ntawm qhov kev hloov pauv thiab hom kev npaj.

Cheese yog nqus los ntawm lub cev los ntawm 98.5% thiab qee qhov tsis nce ntshav qab zib. Tab sis tsis yog txhua tus chees muaj qhov ntsuas ntawm 0, piv txwv li, kev ntsuas thiab cov ntsuas hauv plab tsis muaj qis txaus, yog li koj xav tau kom lawv haus rau hauv kev sim. Koj tuaj yeem noj taum muag yam tsis muaj kev ntshai ntawm kev ua kom muaj piam thaj nce ntxiv, thiab koj tsis tuaj yeem txwv koj tus kheej kom noj zaub mov, Adyghe, ricotta, mozzarella, feta cheese thiab suluguni.

Kev siv cov tsev cheese.

Vim qhov tseeb hais tias glycemic Performance index ntawm tsev cheese yog tsawgNws yog feem ntau siv rau hauv kev noj haus kev kho mob thiab tshuaj noj kom zoo. Muaj ntau hom ntawm thiaj li hu ua curd noj haus.

Cov curd muaj cov ntsiab lus siab ntawm methonine, ib yam khoom uas nws lub zog muaj txiaj ntsig zoo rau lub cev. Metonin tuaj yeem txo cov qib "phem" cov roj (cholesterol), muaj cov txiaj ntsig zoo rau lub siab - nws tiv thaiv kev loj hlob ntawm cov ntaub so ntswg adipose, uas tuaj yeem tshwm sim muaj kev cuam tshuam rau qee yam tshuaj lossis muaj cov co toxins muaj zog.

Raws li cov khoom lag luam ua zaub mov, cov tsev me cheese tuaj yeem pom zoo rau cov neeg ntawm txhua lub hnub nyoog. Thiab cov poj niam cev xeeb tub thiab cov niam laus tsis zoo li nrhiav qhov muaj calcium zoo dua li cov khoom no.
Vim tsawg glycemic Performance index ntawm tsev cheese nws nyob ib qho chaw tshwj xeeb hauv kev noj haus ntawm cov neeg mob ntshav qab zib.

Cov kab mob nyob rau hauv muaj ntawm uas tsev cheese muaj nyob rau hauv kev noj haus ntawm kev soj ntsuam kev noj haus:
- tsam plab thiab mob plab duodenal,
- atherosclerosis,
- Ntau yam kab mob siab,
- mob gallstone - ua ntej thiab kev noj zaub mov tom qab,
- pancreatitis,
- kub siab.

Cov lus zais ntawm kev siv dav li ntawm tsev cheese cheese tsis yog nyob hauv nws xwb qes giCov. Nws yog txig los ntawm lub cev, vim nws tsis muaj cov qauv ntawm lub cev lossis lub cev thiab muaj cov protein ua kom zoo.

Txaus ntshai tsev me cheese.

Cov khoom no muaj yuav luag tsis muaj qhov tsis sib haum, tsuas yog muaj cov lus qhia rau kev ceev faj thiab muaj kev nkag siab zoo thaum siv nws.
Tsev cheese tsis pom zoo nyob rau hauv ntau ntau rau cov mob raum. Vim tias cov zaub mov muaj protein ntau hauv nws, muaj kev txaus siab ntau rau tsev cheese yuav muaj qhov tsis zoo rau lub chaw tso zis ntawm lub cev.

Nws yuav tsum nco ntsoov tias piam tsev cheese tsis zoo rau cov zaub mov, vim nws tuaj yeem ua rau ntau yam kab mob sib kis.

Cov ntsiab lus ntawm cov rog nyob hauv qhov khoom ua rau muaj qhov nce ntxiv "cov" roj cholesterol hauv cov ntshav, uas tuaj yeem ua rau cov rog rog thiab txhim kho cov mob atherosclerosis.

GI curd, cov ntsiab lus calorie, piv nrog lwm cov khoom lag luam

Tsev cheese nrog berries

Tsev cheese yog tsawg nyob rau hauv carbohydrates, tus cwj pwm los ntawm theem qis ntawm GI. GI yog 30 units. Vim tias qhov ua tau zoo no, tsev cheese yog feem ntau siv rau hauv kev kho mob thiab zaub mov noj zaub mov zoo. Cov uas xav txo lawv cov piam thaj hauv ntshav yuav tsum tau qhia kom noj cov tsev me me kom ntau li ntau tau.

Cov khoom muaj lub zog siab nrog rau cov ntsiab lus tsawg ntawm carbohydrates. Tsev cheese, vim nws cov ntsiab lus muaj protein ntau, yog qhov nrov heev hauv kev tawm dag zog. Yog li ntawd, txhua hom kev noj haus curd yog qhov nrov heev. Hauv cov menyuam yaus ntawv qhia zaub mov, txhua hom khoom noj mis-kua txiv muaj suav nrog uas tsis swb.

Nws yuav tsum tau yug hauv siab tias nrog kev sib ntxiv ntawm cov suab thaj rau cov khoom noj muaj mis, cov glycemic Performance index nce siab zuj zus. Qhov tseeb no yuav tsum nco ntsoov los ntawm cov neeg uas saib xyuas qhov hnyav thiab ntshav qab zib kom tsawg. Nws kuj tseem pom zoo kom coj mus rau hauv tus account cov ntsiab lus rog ntawm tsev cheese thaum sau cov khoom noj khoom haus.

Kev ntsuas sib piv ntawm theem ntawm GI:

Tsev cheese ntawm daim diav ntoo

• Mis nyuj - 30 units.
• Kefir - 15 units.,
• Tsev cheese - 30 units.,
• Nyuaj cheese - 0 chav nyob.
• Cov kua mis nyeem qaub ntuj - 35 units.

Qhov ntsuas cov insulin zaub mov

Thaum kawg ntawm lub xyoo pua xeem, cov insulin index tau pom, lossis theej, thawj cov ntaub ntawv tshawb fawb tau tshaj tawm. Cov khoom noj tau coj los faib rau 240 g. Qhov kev ntsuas tau nqa tawm nrog kev ua mov ci ncuav. Qhov insulin cij daim ntawv qhia ua noj yog 1 (100%). Cov khoom noj uas muaj qhov sib npaug ntawm cov khoom noj carbohydrates tau muaj txiaj ntsig zoo hauv kev ua tau zoo.

Feem ntau, cov tshuaj insulin (II) ntawm cov khoom yuav luag zoo tib yam rau glycemic index (GI). Tab sis muaj cov cim hloov qhov ntsuas ntawm qhov ntsuas ntawm cov khoom lag luam uas cov protein ntau dhau ntawm lwm cov khoom hauv metabolic. Qhov sib txawv ntawm cov tshuaj insulin hauv cov ntshav pab txhawb rau qhov hnyav thiab txhim kho kev rog. Qhov tseeb yog hais tias cov tshuaj insulin yog qhov tsim kho cov tshuaj hormones. Ntxiv rau qhov zoo, nws yog lub luag hauj lwm rau cov tsub zuj zuj ntawm cov rog thaum lub sijhawm yoo mov. Ntawd yog, cov tshuaj hormones qhia rau cov rog rog uas cov nqaij rog xav tau ntxiv. Rog tsis yog khaws cia, tab sis txuas ntxiv mus yuav tsum tau muab hlawv. Yog li, nce insulin Performance index khoom thiab GI yuav pab txhawb kom koj qhov hnyav nce thiab tiv thaiv kom poob phaus.

Performance index sib txawv

Qhov sib txawv ntawm qhov taw qhia yog qhov tseem ceeb. GI cia koj paub ntau npaum li cas thiab ntawm dab tsi ceev carbohydrates mus rau hauv cov ntshav cov ntshav. Kev tsim cov tshuaj insulin ntau npaum li cas nyob ntawm seb cov piam thaj hauv lub cev ntau npaum li cas.Txawm li cas los xij, lub cev tsim qauv kom cov piam thaj tsim tawm tsis tsuas yog ua tsaug rau cov tshuaj hormones. Raws li cov kws tshawb fawb tau pom, muaj cov khoom lag luam uas lawv tus kheej yog ib tus neeg xav paub txog kev loj hlob ntawm qhov hormone. Nws yog rau qhov no tias qhov ntsuas cov insulin ntawm cov khoom lag luam tau qhia. Hauv qab no yog kab ntawv AI ntawm tus naj npawb ntawm cov khoom lag luam khoom noj piv nrog cov khob cij nplej ib pluag noj ntawm 240 g:

• txiv laum huab xeeb - 20,
• qe - 31,
• oatmeal porridge - 40,
• nplej zom nyuaj - 40,
• cheese khoom - 45,
• muesli - 46,
• nqaij nyuj nqaij - 51,
• mov ci - 56,
• lentils - 58,
• txiv apples - 59,
• ntses khoom - 59,
• txiv qaub txiv ntoo - 60,
• tej daim - 61,
• nplej xim av - 62,
• kib kib - 74,
• Fabkis kib - 74,
• plaub ya ri pob kws - 75,
• croissants - 79,
• cov mov zoo tib yam - 79,
• tsawb - 81,
• confectionery - 82,
• txiv quav ntswv nyoos - 82,
• mis nyuj khov - 89,
• ncuav qab zib - 92,
• khob cij dub - 96,
• nplej qhob cij - 100,
• pob qos yaj ywm - 121,
• qhob noom xim kasfes - 122,
• caramel - 160.

Ua tib zoo kawm txog qhov ntsuas uas cov lus qhia, koj tuaj yeem nkag siab vim li cas tus poj niam noj zaub mov nrog glycemic index tsawg, tab sis tseem muaj txhij txhua. Lub rooj qhia tsuas yog qee cov khoom siv uas feem ntau nyiam nrog cov pej xeem hauv peb lub teb chaws. Siv tsev cheese ua piv txwv, peb piav qhia ntau ntxiv txog qhov insulin index yog dab tsi.

Tus nqi ntawm qhov ntsuas hauv mis

Yog li, cia peb pom yuav ua li cas cov insulin index ntawm tsev cheese tau cuam tshuam rau cov piam thaj hauv cov ntshav khiav thiab poob phaus. GI ntawm tsev cheese tsawg - 30, tab sis AI ntawm tsev cheese - 120, ib qho tsis tau tab sis pom qhov txawv txav no. Txawm hais tias qhov tseeb tias cov tsev cheese khoom tsis ua rau muaj kev nce siab ntxiv rau cov piam thaj, cov kua roj vanish muab ib qho tshuaj tiv thaiv rau qhov kev nqus ntawm tsev cheese thiab tam sim ntawd tso tawm cov kua dej. Qhov ntau ntawm cov tshuaj hormones muab rau lub cev qhia txog cov peev ntawm adipose cov ntaub so ntswg thiab tsis pub nws hlawv cov roj ua rog, txij li lipase - lub cev rog loj - yog txhaws. Txawm hais tias GI muaj tsawg vim tias AI siab, lub cev tsis hlawv rog.

Nws raug nquahu kom noj cov zaub mov muaj protein nrog carbohydrate txhawm rau kom txo qis GI, tab sis qhov no tsis tshua yaum cov tshuaj insulin.

Yog tias tsev cheese lossis khoom siv mis nyuj ua rau cov khoom lag luam ntxiv nrog GI tsawg, tom qab ntawd lawv cov glycemic index yuav nce siab. Yog li, yog tias koj nyiam noj oatmeal hauv mis rau pluas tshais, koj yuav tsum nkag siab tias nws cov ntsiab lus calorie yuav nce siab, txij li cov insulin jumps, GI thiab AI tau nce, adipose cov nqaij mos tau nce zuj zus.

Cov dej tsis huv thiab cov khoom lag luam curd

Muaj ib lub tswv yim hais tias cov khoom noj siv mis thiab curd yog qhov tsim kev kub ntxhov rau cov dej hauv lub cev. Qhov no puas muaj tseeb? Qhov tseeb yog tias thaum cov tshuaj insulin tso tawm thiab nws cov qib siab, cov qog adrenal ua cov roj ntsha hu ua aldosterone, uas yog yam tshuaj ua kom cov kua dej tawm. Yog li, qhov kev lees paub tias cov khoom noj siv mis thiab curd provokes kua dej kom rov muaj qhov tseeb.

Qhov kev txiav txim ntawm cov khoom noj siv mis

Kiag li txhua yam khoom noj siv mis ua rau ua rau muaj kev nce siab ntau ntxiv hauv cov ntshav hauv cov ntshav. Xav txog cov laj thawj thiab cov kev tawm tsam ntawm kev ua.

Mis muaj protein ntau muab cov lus teb insulin me me piv rau lwm cov protein. Kev tshawb fawb ntawm cov neeg mob uas muaj ntshav qab zib hom II tau qhia tias thaum cov protein muaj cov kab mob rau hauv cov zaub mov, cov lus teb insulin nce mus rau 55%, thiab cov lus teb nyob rau hauv qabzib tau tsawg li 20%. Thiab lwm qhov kev tshawb fawb tau pom tias kev noj zaub mov 0.4 l ntawm cov ncuav nrog mis nyuj tau nce 65%, thaum cov piam thaj tsis hloov.

Tib txoj kev tshawb nrhiav tau qhia tias ntxiv 0.4 l ntawm cov mis rau cov nplej zom ua kom muaj insulin ntau ntxiv los ntawm 300%, thiab tsis muaj kev hloov pauv hauv cov piam thaj. Mis nyuj ua rau cov ntshav insulin muaj zog thiab nce ntxiv. Thaum cov khoom noj siv mis ua ntxiv rau cov zaub mov uas tsis tshua muaj AI, lawv ua GI siab. GI mis - 30, qes, tab sis AI - 90, siab. Kev tshawb fawb tsis muaj peev xwm nkag siab tau hais tias dab tsi ua rau muaj kev cuam tshuam rau mis nyuj, tab sis muaj ob peb lub tswv yim:

Ua tsaug rau kev tshawb nrhiav, nws muaj peev xwm tsim tau tias tsim muaj cov khoom lag luam uas tsis cuam tshuam rau qhov nce ntawm insulin, thiab cov khoom no tau tig los ua cheese. Tag nrho lwm cov khoom siv mis nyuj yog provocateurs ntawm kev tshaj tawm tso cov insulin. Thaum cov qib ntawm cov carbohydrates tsis khov, cov piam thaj hloov zuj zus, thiab ib tus neeg pib ua rau qaug zog, poob lub zog, xav kom cov khoom qab zib nce qabzib thiab rov ua kom muaj zog.

Txawm hais tias cov khoom noj siv mis ua kom muaj cov piam thaj ntau, nws tsis muaj qhov cuam tshuam los txhim kho tus mob. Txawm li cas los xij, muaj mis insulin paradox, uas piav qhia qhov tsis txaus ntseeg ntawm kev loj hlob ntawm insulin thiab qhov tsis muaj qhov hnyav hloov, nrog rau ntawm qhov nce ntawm insulin thiab txo lub cev qhov hnyav hauv tsiaj. Txhawm rau hais tias cov mis nyuj pab txhawb kev rog yog qhov tsis yooj yim sua.

Nws yog qhov tseeb tias cov khoom noj siv mis yog ib qho ua kom muaj zog tiv thaiv insulin, ntau dua li qee yam zaub mov ntau nyob hauv cov carbohydrates. Yog li, yog tias koj ua raws qhov kev xav, tom qab ntawd, noj zaubmov ntau ntau, ib tus neeg yuav tsum nce phaus, tab sis qhov no tsis tshwm sim, ntawm qhov tsis sib xws, cov zaub mov zoo li no tau pom zoo hauv ntau cov khoom noj.

Yog li, kev noj siv mis nyuj ntaug taws yuav muaj txiaj ntsig nkaus xwb. Qhov loj tshaj plaws yog kom tsis txhob haus cov mis nyuj uas muaj carbohydrates thiab tsis txhob haus ib qho loj ntawm nws hauv nws daim ntawv dawb huv.

Koj tsis tuaj yeem noj khoom txom ncauj rau cov khoom noj mis nyuj - qhov no yuav cuam tshuam tsis zoo rau lub xeev kev noj qab haus huv. Tsis tas li ntawd, nws yog qhov tseem ceeb kom tsis txhob hnov ​​qab tias qee tus neeg yuav muaj lwm qhov teeb meem - mis cov kab mob kua mis tsis kam lossis mob ntev. Cov khoom noj mis nyuj tsis pom zoo rau lawv, tab sis mis yuav tsis ua mob rau txhua tus lwm tus, tab sis nws yuav tsuas muaj txiaj ntsig zoo.

Cov khoom tseem ceeb

Curd tuaj yeem yog hu ua cov khoom siv tseem ceeb tshaj plaws rau tib neeg kev noj haus. Firstly, tsev cheese yog ib qho ntawm cov khoom noj muaj protein ntau, uas tau txais los ntawm tib neeg lub cev tag nrho. Qhov no yog vim hais tias cov mis nyuj protein thaum lub sij hawm fermentation ua ntau dua qhov siv tau rau qhov kev sib tsoo thiab cov kab mob sib kis. Tsev cheese yog nplua nuj nyob hauv cov vitamins, muaj cov nyhuv diuretic, thiab yog siv rau hauv cov zaub mov hauv kev kho kev rog, kab mob plawv, kab mob siab, thiab ntshav siab atherosclerosis. Tsev cheese pab txhim kho cov roj metabolism, muaj cov calcium ntau nyob rau hauv ib daim ntawv yooj yim, nrog rau ntau cov vitamins ntawm pawg B, P, C, thiab lwm yam. Noj tsev cheese raws li cov khoom noj ua rau cov ntshav muaj roj nyob hauv cov ntshav siab thiab tawm tsam kev tsim cov nqaij adipose hauv lub siab, uas tshwm sim nrog kev tsis zoo ntawm co toxins lossis tshuaj hnyav. Tsev cheese yog qhov tshwj xeeb tshaj yog rau cov poj niam cev xeeb tub thiab cov niam laus, ua ib qhov tseem ceeb ntawm cov calcium hauv leej niam thiab cov me nyuam. Qhov tsis tshua muaj glycemic Performance index ntawm tsev cheese ua rau nws yog qhov khoom tseem ceeb hauv kev noj haus ntawm cov neeg muaj ntshav qab zib. Tsev cheese yog qhia raws li kev noj haus rau kab mob siab, mob rau lub plab zom mov, mob atherosclerosis, pancreatitis thiab cholelithiasis.

Cov ntsiab lus nruab nrab ntawm cov protein, cov rog thiab carbohydrates hauv tsev cheese ib 100 grams ntawm cov khoom lag luam:

Cov Yuav Tsum Tau Ua

Raws li xws li, muaj xyaum tsis muaj contraindications rau noj tsev cheese. Tsuas muaj qee qhov kev txwv qis. Tsev cheese tsis pom zoo rau kev noj nyob rau hauv ntau thaum muaj mob raum, vim tias nws muaj protein ntau. Koj yuav tsum tau them sai sai rau cov freshness ntawm tsev cheese, vim nws yog qhov nruab nrab zoo tshaj plaws rau kev tawm ntawm cov kab mob ntawm cov kab mob plab hnyuv. Kev rog rog hauv tsev ntau dhau lawm tuaj yeem cuam tshuam rau theem ntawm cov roj (cholesterol) hauv cov ntshav mus rau nws qhov nce, uas tuaj yeem ua rau kev loj hlob ntawm atherosclerosis thiab rog dhau.

Tsev me Cov Ntsuas Cov Hluav Taws Xob Insulin Index

Cov neeg laus ua lub neej noj qab nyob zoo feem ntau tuaj hla lub tswv yim xws li glycemic index (GI) ntawm cov zaub mov. Hauv cov lus yooj yooj yim, qhov no yog qhov taw qhia ntawm cov nyhuv ntawm cov zaub mov rau cov ntshav qab zib.

Qhov GI ntau dua ntawm cov zaub mov, cov ntshav qab zib sai dua thiab nce siab sai dua kev txiav tawm los ntawm kev tso insulin. Cov carbohydrates feem ntau muaj cov carbohydrates yooj yim: cov khoom siv tsis sib xws thiab khoom bakery, cov txiv qab zib, cov txiv ntoo qhuav, ncuav.

Tsev cheese muaj glycemic tsawg heev (GI), txog 30 ntu. Tus nqi no yog sib piv nrog cov zaub thiab qee cov txiv hmab txiv ntoo uas tsis qab zib. Yav dhau los, cov kws qhia zaub mov paub kom noj nws ua ntej yuav mus pw kom tau cov leeg mob thiab ua kom txaus siab rau yav tsaus ntuj.

Tab sis nyob rau xyoo tas los no, nrog txoj kev txhim kho kev qoj ib ce, thiab qhov tseem ceeb tshaj plaws, qhov nce ntawm cov naj npawb ntawm cov kiv cua kis las uas xav kom zoo, muaj kev sib cav hais txog kub tau muaj ib puag ncig cov khoom noj siv mis.

Kev tshawb nrhiav ntawm tus xibfwb ntawm University of Sydney Jennette Hom-Miller ntxiv roj rau hauv hluav taws. Kev tshawb nrhiav qhov ua rau muaj kev hloov pauv hauv kev tsim cov tshuaj insulin, nws tau pom tias tsis tsuas yog ua kom muaj carbohydrates ntau ntxiv nws cov khoom lag luam. Ntses thiab nqaij yog suav tias yog carb tsawg, tab sis cov qib insulin nce ntxiv tom qab noj lawv.

Lub tswv yim ntawm qhov insulin index (AI) tau muab rho tawm - qhov txiaj ntsig uas qhia tau lub cev cov tshuaj insulin rau ib qho khoom lag luam tshwj xeeb. Nws muab tawm tias tsis yog txhua yam khoom muaj tib lub glycemic thiab insulin index. Ntau zaus, lub glycemic index ntawm cov khoom thiab lawv cov insulin index tsis sib xws.

Yog li, piv txwv li, GI ntawm txiv apples yog 30, thiab lawv AI yog 59, GI ntawm cov txhuv dawb yog 65, thiab AI yog 79, GI ntawm tsev cheese yog 30, thiab nws cov kabmob AI yog 120! Nws tsis yooj yim ntseeg, tab sis cov tsev cheese nrog cov ntsiab lus carbohydrate ntawm 1.2 g ib 100 g ntawm cov khoom, nrog lub siab glycemic tsis txaus, tsis muaj ntshav qab zib ntxiv, tseem ua rau muaj zog tawm ntawm insulin.

Cov kabmob AI siab kawg ua lub hauv paus rau tsis pom zoo kom noj rau yav tsaus ntuj rau cov neeg uas xav kom poob phaus thiab cov neeg ncaws pob. Qhov laj thawj yog vim li cas thiaj li tso tawm ntawm insulin provoked los ntawm curd block cov haujlwm ntawm lub ntsiab roj-enzyme, lipase, uas yog lub luag haujlwm rau kev tso tawm thiab rhuav tshem cov rog.

Raws li lub zog guru, ib qho kev pabcuam ntawm tsev cheese rau noj hmo ua rau lub cev tsis muaj peev xwm hlawv cov roj hauv lub cev thaum lub sijhawm pw thiab, ntxiv mus, txhawb txoj kev tsim cov tshiab. Ntawd tsuas yog hmoov tsis zoo: cov tshuaj insulin muab zais, tab sis yuav luag tsis muaj cov carbohydrates hauv tsev me cheese! Tshwj tsis yog, ntawm chav kawm, txeeb nws nrog khob cij dawb thiab nphoo nrog qab zib.

Hauv ib lo lus, nws tsis yog qhov ua tau rov qab los ntawm tsev me cheese, tab sis nws tuaj yeem ua rau qeeb qeeb ntawm cov txheej txheem poob. Kev paub txog cov tshuaj insulin ntawm tsev cheese, tam sim no koj yuav muaj peev xwm los soj ntsuam thiab txiav txim siab rau koj tus kheej seb puas yuav tso nws qhov kev siv thaum hmo ntuj.
Yog tias koj tsis yog lub cev tawm dag zog, tsis yog mob ntshav qab zib thiab tsis noj zaub mov nruj, ces kuv xav tias tsis muaj dab tsi txhawj txog.

Yuav ua li cas xyuas qhov zoo ntawm tsev cheese?

Txee lub neej yog qhov ntsuas tseem ceeb ntawm cov khoom lag luam zoo. Qhov me dua nws yog, tsev txiv tsawb yog ntau dua. Qhov tsim nyog, lub txee lub neej yuav tsum tsis pub dhau 72 teev, tab sis nws tau txais txiaj ntsig ntau dua rau cov tuam txhab muag cov khoom muag nrog lub neej ua haujlwm ntev dua. Hmoov tsis zoo, xws li cov tsev cheese yuav tsis ntxiv rau lub cev.

Nyob rau hauv txee ntawm khw niaj hnub no koj tuaj yeem nrhiav tsis tau tsuas yog tsev cheese, tab sis kuj tseem qhov sib tsev cheese khoom. Thaum xub thawj siab ib muag, qhov sib txawv yog tsawg heev, tab sis raws li kev txheeb xyuas ze nws hloov tawm tias cov khoom lag luam muaj ntau yam ntxiv, tsis yog txhua tus muaj cov txiaj ntsig zoo rau kev noj qab haus huv.

Hauv kev siv zog los txo tus nqi ntau lawm, cov neeg tsim khoom lag luam ntxiv cov hmoov txhuv nplej siab thiab zaub kom ntau rau cov kab sib chaws. Cov kev ntsuam xyuas yooj yim no yuav pab koj nyob hauv tsev los txiav txim siab qhov tsis muaj ntawm yam tsis huv nyob rau hauv kab ntawv. Qhov ob peb tee ntawm iodine yuav pab txiav txim siab seb puas muaj hmoov txhuv nplej siab hauv cov khoom.

Txhawm rau txiav txim siab qhov pom ntawm cov zaub ua rog, cov khoom yuav tsum tau sim ua ntej. Qhov no tsis yog txoj kev ntseeg siab tshaj plaws, tab sis yog tias cov zaub uas muaj zaub mov ntxiv rau qhov sib thooj, tom qab ntawd tus nplaig yuav tawm qhov tsis zoo ntawm oily saj thiab kev xav ntawm zaj duab xis uas muaj roj.

Koj tseem tuaj yeem xaus txog qhov naturalness ntawm cov khoom los ntawm kev muab nws tso rau hauv rab: ntuj tsev cheese yuav dhau los ua yas thiab ntom nti me ntsis, thiab qhov ntau nrog zaub ntsuab cov zaub yuav ua kua. Qhov ua tau zoo ntawm cov qauv no tsis yog 100%. Tab sis muaj ib txoj kev uas muab cov hom phiaj xav tau ntau dua.

Yog lawm, tsev cheese yog qhov tseem ceeb thiab tsim nyog rau lub cev. Tab sis yuav kom tag nrho nws cov txiaj ntsig zoo ua kom pom tseeb, nws yog ib qho tsim nyog yuav tsum ua tib zoo xav nws txoj kev xaiv, khaws cia thiab siv. Tom qab ntawd tsis muaj dab tsi yuav cheem koj ntawm kev txaus siab rau koj nyiam cov khoom muaj txiaj ntsig.

Nws puas muaj peev xwm noj tsev me cheese nrog cov ntshav qab zib thiab ntau npaum li cas?

Qhov kev tso cai ntawm cov khoom no yog siv qis-calorie curd ntau zaus hauv ib hnub.

Nws tsis yog tsuas yog ib txoj kev kho zoo heev, tab sis kuj tseem muaj txoj hauv kev tiv thaiv txhawm rau tiv thaiv qhov tshwm sim ntawm tus kab mob xws li mob ntshav qab zib.

Yog tias koj nquag noj cov tsev cheese rau hom ntshav qab zib hom 2, qhov no ua kom paub qhov sib npaug ntawm cov rog hauv lub cev. Tsev cheese yog tus pab tau zoo, uas yog qhov tsim nyog los txhim kho kev noj qab haus huv.

Txoj cai xaiv

Yuav kom tau txais txiaj ntsig zoo tshaj plaws los ntawm kev siv cov khoom lag luam no hu ua cov tsev me me, koj yuav tsum paub koj tus kheej nrog cov kev cai yooj yim rau xaiv nws.

Qhov no yuav tso cai rau nws noj tsis tsuas yog noj qab haus huv cov neeg, tab sis kuj muaj ntshav qab zib.

Qhov kev pom zoo tseem ceeb tshaj plaws yog kev soj ntsuam kom zoo ntawm cov khoom rau cov khoom tshiab.

Tsis tas li ntawd, nws yog qhov tseem ceeb heev uas qhov curd tsis khov, vim qhov no qhia tau tias tsis muaj cov vitamins nyob hauv nws cov muaj pes tsawg leeg. Nws raug nquahu kom muab kev nyiam rau cov khoom noj mis nyuj skim.

Thaum muas cov tsev cheese nyob hauv ib lub tsev loj, nws yog qhov tseem ceeb heev uas yuav tsum tsis txhob saib xyuas tsis yog hnub ntawm nws cov khoom lag luam, tab sis kuj hais txog kev sib xyaw ntawm cov khoom. Nws yog qhov tsis tsim nyog txhawm rau khov nws, vim qhov no tuaj yeem rhuav tshem txhua qhov txiaj ntsig. Nws tsis pom zoo kom khaws cov cheese hauv tsev me me hauv lub tub yees rau ntau tshaj peb hnub.

Raws li koj paub, nws tuaj yeem noj tsis tsuas yog tshiab, tab sis kuj tseem ua.

Txhawm rau ua kom muaj ntau haiv neeg cov zaub mov noj qab zib, cov zaub mov tshiab nthuav dav tau tsim kho tas li, cia koj los tsim cov tswv yim ua noj tiag tiag. Hauv qab no yog cov kev nyiam tshaj plaws los ua zaub mov hauv tsev cheese.

Yog tias koj xav tau, koj tuaj yeem ua zaub mov qab qab noj, uas yog suav hais tias yog cov khoom lag luam zoo tshaj plaws rau cov ntshav qab zib ntawm ib hom. Lub tsev cheese tsaj tawv rau cov ntshav qab zib kuj tseem raug tso cai rau cov neeg uas siv tshuaj tua kabmob (pancreatic hormone) los kho tus kabmob no. Koj tuaj yeem noj cov zaub mov no rau cov neeg uas tsis noj tshuaj, thiab lawv cov ntshav qab zib yuav tsis raug suav tias yog insulin.

Cov khoom xyaw hauv qab no yog siv los npaj cov khaub noom classic-style:

• 300 g taub
• 100 g ntawm tsev cheese,
• 1 lub qe
• 2 teaspoons hmoov
• 2 diav ntawm cheese,
• cov ntsev.

Thawj kauj ruam yog nyem lub kua txiv ntawm zucchini.

Tom qab ntawd, koj yuav tsum muab cov khoom xyaw hauv qab no sib xyaw ua ke: hmoov, tsev cheese, qe, tawv cheese thiab ntsev. Tsuas yog tom qab no, muab cov txiaj ntsig loj rau hauv lub tais ci thiab muab tso rau hauv qhov cub. Lub sijhawm ua noj ua haus rau cov casserole no yog kwv yees li 45 feeb.

Cov zaub mov no, ua noj hauv qhov cub, tsis yog tsuas yog mob siab, tab sis kuj yog tshuaj kho cua heev.

Cov zaub mov hauv qab no xav tau los ua cov tsev cheese pancakes:

• 200 g tsis muaj roj-ntau tsev cheese,
• 1 tug qaib qe
• 1 tablespoon ntawm oatmeal
• qab zib hloov los mus saj.

Thawj kauj ruam yog ncuav qab yoov nrog dej npau thiab tawm mus rau infuse rau kaum feeb.

Tom qab ntawd, tso cov kua tsis tsim nyog thiab mash lawv nrog rab rawg. Tom ntej no, lub qe thiab txuj lom ntxiv rau qhov sib tov. Tom qab qhov no, koj yuav tsum tau ntxiv cov tsev cheese thiab maj mam muab sib xyaw ua kom qhov loj.

Tom qab qhov no, koj tuaj yeem ua tiav mus rau kev tsim cov cheesecakes. Daim ntawv ci yog ua ntej-lined nrog parchment ntawv thiab greased nrog sunflower roj. Cov cheesecakes tau pw rau ntawm nws.Tom ntej no, koj yuav tsum tau tsim lub ntsuas kub kom haum rau 200 degrees thiab muab tso rau hauv qhov cub ib feem ntawm cov cheesecakes. Cov zaub mov yuav tsum ci rau 30 feeb.

Curd hlab

Cov zaub mov no suav hais tias yog kev kho mob zoo tshaj plaws thaum muaj ntshav qab zib.

Rau cov hlab raj koj xav tau:

• 1 khob mis nyuj skim
• 100 g hmoov
• 2 lub qe
• 1 tbsp. qab zib hloov thiab ntsev,
• 60 g ntawm butter.

Txog kev ci iav koj yuav tsum npaj:

• 1 lub qe
• 130 ml ntawm mis
• 2 ncos ntawm vanilla essence
• ib nrab ib me nyuam diav ntawm qab zib hloov.

Txhawm rau npaj kev txhaws, nws yog qhov tsim nyog los npaj cov khoom hauv qab no:

• 50 g cranberries
• 2 lub qe
• 50 g butter,
• 200 g ntawm tsev cheese tsawg-calorie,
• ib nrab ib me nyuam diav ntawm sweetener,
• txiv kab ntxwv zest
• cov ntsev.

Tawb Pancakes

Tom qab tag nrho cov khoom xyaw npaj, tshau cov hmoov nplej. Tom ntej no koj yuav tsum tuav cov qe, piam thaj hloov, ntsev thiab ib nrab khob mis. Tom qab ntawd, hmoov nplej ntxiv nyob ntawm no, thiab qhov ntau yog ua ke sib xyaw.

Cov seem uas yog butter thiab mis yuav tsum muab ntxiv me ntsis. Lub sib xws ntawm cov sib tov yuav tsum tau ua kua. Lub qhov cub ci nqaij yog pom zoo kom zom nrog butter thiab txiv kab ntxwv zest. Rau txhaws, sib tov cranberries nrog tsev cheese thiab ntxiv qe qe.

Lub qab zib nrog cov protein thiab vanilla essence yog nplawm nyias. Qhov kawg kauj ruam yog qhov tsim ntawm tubules los ntawm pancakes thiab toppings. Lub txiaj ntsig yog hliv nrog kev npaj ua ntej. Txhawm rau tsim nws, koj yuav tsum ntaus kom muaj mis, qe thiab qab zib hloov. Muab cov zaub mov tso rau hauv qhov cub rau 30 feeb. Yog li nws tau ua tib zoo npaj.

Kev siv yees duab

Lub tsev cheese loj li cas rau hom mob ntshav qab zib hom 2? Cov zaub mov txawv tuaj yeem siv raws li hauv qab no:

Txhawm rau rau cov khoom noj muaj ntshav qab zib kom tau tawg, koj yuav tsum ua kom nws muaj ntau yam sib txawv nrog kev pab ntawm cov zaub mov txawv. Nws yog qhov tseem ceeb heev uas yuav tsum mloog cov lus ntuas ntawm endocrinologist uas khav hais tias qhov ntau ntawm cov khoom noj carbohydrates thiab cov zaub mov muaj roj yuav tsum yog yuav luag tag.

Qhov no yuav pab tswj kev noj qab haus huv ntawm tus neeg mob. Ib qho khoom noj muaj txiaj ntsig zoo tshaj plaws uas tau txawv los ntawm kev tsis muaj cov carbohydrates thiab cov rog yog cov tsev cheese. Nws tuaj yeem noj hauv qhov ntau.