Oatmeal ncuav qab zib rau cov ntshav qab zib

Yog tias koj tau muaj tus kab mob ntshav qab zib, koj yuav tsum tsis txhob xav tias tam sim no lub neej yuav tsis ua si nrog cov xim muaj sia. Nov tsuas yog lub sijhawm uas koj tuaj yeem tshawb pom cov khoom noj tshiab tshiab, zaub mov txawv, thiab sim tawm cov khoom qab zib: cov ncuav, khaub noom thiab lwm yam zaub mov ntxiv. Ntshav qab zib yog yam ntxwv ntawm lub cev uas koj tuaj yeem nyob hauv ib txwm muaj thiab tsis muaj nyob, tsom kwm tsuas yog qee txoj cai.

Qhov sib txawv ntawm hom mob ntshav qab zib

Mob ntshav qab zib, muaj qee yam sib txawv hauv cov zaub mov noj. Nrog rau hom ntshav qab zib hom 1, cov tshuaj yuav tsum kuaj seb puas muaj cov piam thaj ua kom huv, ntau qhov ntau rau cov hom no tuaj yeem ua kev phom sij. Nrog lub cev nqaij daim tawv nyias ntawm tus neeg mob, nws raug tso cai rau siv cov qab zib huv thiab kev noj haus yuav tsawg dua, tab sis txawm li cas los xij nws yog qhov zoo dua los muab kev nyiam ua rau fructose thiab hluavtaws lossis cov khoom qab zib.

Hom 2, cov neeg mob feem ntau rog dhau thiab nws yog ib qho tseem ceeb uas yuav tsum tau soj qab saib saib cov piam thaj nce siab txog li cas. Yog li, nws yog ib qho tseem ceeb kom ua tib zoo saib xyuas kev noj zaub mov noj thiab muab qhov nyiam ua noj ua mov ci hauv tsev, yog li koj yuav paub meej tias cov ncuav qab zib thiab lwm yam khoom noj tsis muaj cov khoom noj tsis zoo.

Lub Hauv Paus Saib Xyuas Khoom Noj Qab Zib

Yog tias koj nyob deb ntawm kev ua noj, tab sis koj tseem xav ua kom haum koj tus kheej nrog ncuav qab zib, koj tuaj yeem nrhiav lub chaw haujlwm tag nrho rau cov neeg mob ntshav qab zib nyob hauv cov khw muag khoom noj me me thiab cov khw muag khoom loj, feem ntau hu ua "Noj Zaub Mov". Hauv nws rau cov neeg muaj kev xav tau tshwj xeeb hauv khoom noj khoom haus koj tuaj yeem nrhiav tau:

• Cov ncuav qab zib "Maria" lossis cov ncuav qab zib tsis muaj qab zib - nws muaj tsawg kawg ntawm cov suab thaj, muaj nyob hauv seem ib txwm nrog cov ncuav qab zib, tab sis nws zoo dua rau cov ntshav qab zib hom 1, vim tias cov hmoov txhuv nplej tau nyob hauv qhov muaj pes tsawg leeg.
• Tsis siv neeg lub nplai tawg - kawm txog kev sib xyaw ua ke, thiab thaum tsis muaj cov khoom ntxiv nws tuaj yeem nkag mus rau hauv cov khoom noj hauv qhov ntau me me.
• Ua noj ci hauv tsev nrog koj tus kheej txhais tes yog cov khaub noom muaj txiaj ntsig zoo tshaj plaws rau cov ntshav qab zib ntawm ob hom, vim koj ntseeg siab kiag li ntawm qhov muaj pes tsawg leeg thiab tuaj yeem tswj tau nws, hloov kho raws li tus neeg nyiam.

Thaum xaiv cov ncuav qab zib hauv khw, koj yuav tsum kawm tsis tsuas yog qhov muaj pes tsawg leeg, tab sis kuj tseem coj mus rau hauv tus lej hnub tas sij hawm thiab cov ntsiab lus muaj calorie, txij li rau hom 2 mob ntshav qab zib koj yuav tsum xam cov glycemic index. Rau cov khoom lag luam hauv tsev, koj tuaj yeem siv cov kev pabcuam tshwjxeeb ntawm koj lub smartphone.

Cov khoom xyaw rau ncuav qab zib mob ntshav qab zib hauv tsev

Ntawm cov ntshav qab zib, koj yuav tsum txwv koj tus kheej kom tsis txhob noj cov roj thiab koj tuaj yeem hloov nws nrog cov roj qab rog tsawg, yog li siv nws rau cov ncuav qab zib.

Nws yog qhov zoo dua tsis tau nqa tawm nrog cov khoom cua hauv qab zib, vim lawv muaj qhov tshwj xeeb saj thiab feem ntau ua rau mob raws plab thiab hnyav hauv plab. Stevia thiab fructose yog qhov hloov zoo tagnrho rau kev ua kom zoo nkauj.

Nws yog qhov zoo dua uas tsis suav cov qe nqaij qaib los ntawm kev sib xyaw ntawm lawv tus kheej cov tais diav, tab sis yog tias daim ntawv qhia ncuav qab zib koom nrog cov khoom no, ces quail tuaj yeem siv tau.

Hwm nplej txhuv yog cov khoom lag luam uas tsis zoo siv thiab raug txwv rau cov neeg mob ntshav qab zib. Cov hmoov nplej dawb yuav tsum tau hloov nrog oat thiab rye, barley thiab buckwheat. Ncuav qab zib ua los ntawm oatmeal yog tshwj xeeb tshaj yog qab. Kev siv cov ncuav qab zib oatmeal los ntawm lub khw muag khoom ntshav qab zib tsis tau. Koj tuaj yeem ntxiv cov noob hnav noob, noob taub dag lossis noob paj noob hlis.

Hauv cov tuam tsev tshwj xeeb koj tuaj yeem nrhiav tau npaj cov qhob noom qab zib chocolate - nws kuj tseem siv tau hauv kev ci, tab sis nyob rau hauv kev txwv tsim nyog.

Nrog rau cov khoom qab zib thaum tsis muaj ntshav qab zib, koj tuaj yeem siv cov txiv hmab txiv ntoo qhuav: txiv av ntsuab txiv ntoo, cov raisins tsis muaj noob, prunes, qhuav apricots, tab sis! Nws yog qhov tseem ceeb heev uas yuav tsum xav txog glycemic Performance index thiab siv cov txiv hmab txiv ntoo qhuav hauv qhov ntau thiab tsawg. Txog ntshav qab zib hom 2, nws zoo tshaj rau sab laj nrog kws kho mob.

Hauv tsev cov ncuav qab zib

Rau ntau tus uas sim cov khoom qab zib hauv qab zib rau thawj zaug, nws yuav zoo li tshiab thiab tsis qab, tab sis feem ntau yog tom qab ob peb lub ncuav qab zib lub tswv yim ua qhov tsis sib xws.

Vim tias cov ncuav qab zib uas muaj ntshav qab zib tuaj yeem yog qhov tsawg heev thiab nyiam dua thaum sawv ntxov, koj tsis tas yuav ua rau tag nrho cov tub rog, nrog qhov cia ntev ntev nws yuav plam nws qab, ua stale lossis koj tsuas yog tsis nyiam nws. Txhawm rau kom pom qhov glycemic Performance index, kom pom tseeb cov zaub mov thiab laij cov calories ntau ntawm cov ncuav qab zib ib 100 grams.

Tseem Ceeb! Tsis txhob siv zib ntab hauv kev ci ntawm qhov kub. Nws poob nws cov khoom muaj txiaj ntsig thiab tom qab kis tau rau qhov kub siab dhau los ua rau yuav luag cov tshuaj lom lossis, hais lus ntxhab, qab zib.

Airy lub teeb biscuits nrog citrus (102 kcal ib 100 g)

• Tag nrho cov hmoov nplej (lossis hmoov nplej wholemeal) - 100 g
• 4-5 quail lossis 2 lub qe qaib
• Rog-free kefir - 200 g
• Av Oat Flakes - 100 g
• Txiv qaub
• Ci hmoov - 1 tsp.
• Stevia lossis fructose - 1 tbsp. l

1. Sib tov cov khoom noj qhuav hauv ib lub tais, ntxiv stevia rau lawv.
2. Hauv ib lub tais cais, tuav cov qe nrog rab rawg, ntxiv kefir, sib tov nrog cov khoom qhuav, sib tov kom zoo.
3. Zuaj cov txiv qaub rau hauv rab, nws raug nquahu kom siv tsuas yog zest thiab hlais - cov seem dawb hauv citruses yog iab heev. Ntxiv cov txiv qaub rau qhov loj thiab zuaj nrog ib qho spatula.
4. Ci mugs hauv qhov cub preheated rau li 15-20 feeb kom txog thaum Golden xim av.

Airy Lub Teeb Citrus Ncuav Qab Zib

Cov ncuav qab zib muaj txiaj ntsig (81 kcal ib 100 g)

• 4 tug qaib qua
• Oat bran - 3 tbsp. l
• Cov kua txiv txiv qaub - 0.5 tsp.
• Stevia - 1 tsp.

1. Ua ntej koj yuav tsum tau zom cov hmoov txhuv ua hmoov.
2. Tom qab whisk nqaij qaib squirrels nrog txiv qaub kua txiv kom txog thaum lush ua npuas ncauj.
3. Cov kua txiv qaub tuaj yeem hloov nrog ntsev taub ntsev.
4. Tom qab nplawm, maj mam muab cov hmoov sib tov thiab cov lus qab zib xyaw rau cov spatula.
5. Muab cov khaub noom me tso rau ntawm lub parchment lossis ntaub pua plag nrog rab rawg thiab muab tso rau hauv qhov cub preheated.
6. Ci ntawm 150-160 degrees 45-50 feeb.

Cov khaub noom oatmeal sesame cookies (129 kcal ib 100 g)

• Rog-free kefir - 50 ml
• Nqaij qaib qe - 1 pc.
• Noob Qes - 1 tbsp. l
• Shredded Oatmeal - 100 g.
• Ci hmoov - 1 tbsp. l
• Stevia lossis fructose mus saj

1. Sib tov cov khoom xyaw qhuav, ntxiv kefir thiab qe rau lawv.
2. Sib tov homogeneous loj.
3. Thaum xaus, ntxiv cov noob hnav thiab pib sau cov khaub noom.
4. Tshaj tawm cov ncuav qab zib hauv cov voj voog ntawm parchment, ci ntawm 180 degrees rau 20 feeb.

Sesame Oatmeal Ncuav Qab Zib

Tseem Ceeb! Tsis muaj ib yam ntawm cov zaub mov txawv tuaj yeem lav ua tiav kev nkag siab ntawm lub cev. Nws yog ib qho tseem ceeb kom kawm txog koj kev fab tshuaj, nrog rau kev nce lossis txo cov ntshav qab zib - txhua tus kheej. Cov ntawv qhia - cov qauv rau cov khoom noj ua noj.

Oatmeal ncuav qab zib

• Av oatmeal - 70-75 g
• Fructose lossis Stevia saj
• Tsawg Rog Margarine - 30 g
• Dej - 45-55 g
• Raisins - 30 g

Qhuav roj uas tsis muaj rog margarine nyob rau hauv pulses hauv microwave lossis hauv dej da dej, sib tov nrog fructose thiab dej ntawm chav tsev kub. Ntxiv oatmeal tws. Yog tias xav tau, koj tuaj yeem ntxiv cov raisins ua ntej-soaked. Ua cov ntawv me me los ntawm lub khob noom cookie, ci rau ntawm daim ntaub pua av lossis ib qho parchment rau ci ntawm qhov kub ntawm 180 degrees rau 20-25 feeb.

Ncuav Qab Zib Oatmeal Raisin

Cov ncuav ua kua

• Applesauce - 700 g
• Tsawg Rog Margarine - 180 g
• Qe - 4 pcs.
• Av Oat Flakes - 75 g
• Coarse hmoov nplej - 70 g
• Ci hmoov los yog hlais cov dej qab zib
• Tej kua qab zib ntuj

Faib qe rau hauv qe thiab squirrels. Muab cov qe xyaw nrog cov hmoov nplej, chav sov margarine, oatmeal, thiab hmoov ci. So cov pawg nrog cov qab zib. Sib tov kom txog thaum tus los ntawm kev ntxiv applesauce. Yeej lub proteins kom txog thaum lush npaus, maj mam qhia lawv mus rau hauv cov loj nrog ib cov kua, nplawm nrog spatula. On parchment, faib cov loj nrog ib txheej ntawm 1 centimeter thiab ci ntawm 180 degrees. Tom qab txiav mus rau hauv plaub fab los yog rhombuses.

1. Txwv tsis pub nqa cov khoom qab zib rau cov mob ntshav qab zib.
2. Ncuav qab zib tau npaj zoo siv cov hmoov nplej wholemeal, feem ntau xws li grey hmoov nplej. Refined nplej rau cov ntshav qab zib yog tsis haum.
3. Butter yog hloov nrog margarine tsis muaj rog.
4. Tsis suav nrog ua kom zoo zoo, kab tsib qab zib, zib ntab los ntawm cov khoom noj, hloov nws nrog fructose, kua dej ntuj, stevia lossis khoom qab zib.
5. Nqaij qaib qe hloov nrog quail. Yog tias koj tau tso cai noj txiv tsawb, tom qab ntawd hauv ci koj tuaj yeem siv lawv, ntawm tus nqi ntawm 1 lub qe qaib = ib nrab ntawm txiv tsawb.
6. Cov txiv ntoo qhuav tuaj yeem noj nrog kev saib xyuas, tshwj xeeb, raisins, apricots qhuav. Nws yog ib qho tsim nyog kom tshem tawm cov txiv ntoo qhuav txiv ntoo, quince, txiv nkhaus taw thiab txhua yam kab txawv. Koj tuaj yeem noj koj tus kheej citruses los ntawm cov taub, tab sis koj yuav tsum sab laj nrog koj tus kws kho mob.
7. Qhob noom xim kasfes tuaj yeem ua rau mob ntshav qab zib thiab tsawg heev. Kev siv cov khaub noom chocolate zoo nkauj nrog cov ntshav qab zib yog fraught nrog cov txiaj ntsig tsis zoo.
8. Nws zoo dua rau noj ncuav qab zib thaum sawv ntxov nrog cov rog tsawg-rog kefir lossis dej. Txog ntshav qab zib, nws zoo tshaj yog tsis txhob haus tshuaj yej lossis kas fes nrog ncuav qab zib.
9. Txij li nyob hauv koj chav ua noj koj tswj cov txheej txheem thiab cov muaj pes tsawg leeg, kom yooj yim, muab caj npab koj tus kheej nrog daim ntaub pua av Teflon lossis silicone ntaub pua plag, thiab tseem rau qhov tseeb nrog qhov ntsuas chav ua noj.