18 November, 2024
    Noj qab zib rau cov ntshav qab zib

    Nrog ntshav qab zib, koj tuaj yeem noj millet

    Cov neeg muaj ntshav qab zib yuav tsum tau noj zaub mov kom tsawg. Vim li no, cov kws kho mob tau txhim kho cov zaub mov tshiab rau cov neeg mob zoo li no. Txhua yam khoom uas tau tso cai rau noj los ntawm cov neeg mob muaj cov khoom tshwj xeeb uas tsim nyog rau kev ua haujlwm li qub thiab rov qab los ntawm tag nrho lub cev.

    Ib ntawm lawv yog millet porridge, tus hlub los ntawm ntau yam. Raws li koj paub, nws tuaj yeem siv rau txhua yam kabmob. Yog tias tus neeg muaj mob ntshav qab zib hom 2, tom qab ntawd nws mus rau cov kab sib thooj nrog cov rog. Lub porridge no tsis ua rau poob ib txheej txheej ntxiv ntawm cov phaus ntxiv.

    Nws yuav tsum nco ntsoov tias kev noj zaub mov kom txaus thiab ua kom lub cev qoj ib ce yuav pab tswj hwm tus kabmob sai li sai tau thiab kho koj tus kheej kom noj qab haus huv. Millet porridge thiab ntshav qab zib tuaj yeem nyob ua ke nrog txhua txoj hauv kev los kho kom zoo.

    Cov sib xyaw thiab calorie ntsiab lus ntawm millet


    Lub cereal no muaj qhov tshwj xeeb amino acids, uas yog lub tsev cov ntaub ntawv rau cov leeg thiab cov qauv ntawm peb lub cev.

    Millet yog nplua nuj nyob rau hauv cov zaub mov zoo noj, tsis muaj cov vitamin D thiab carotene tsis tuaj yeem nqus hauv lub cev, nrog rau qee cov carbohydrates hnyav uas tshem tawm cov co toxins thiab khib nyiab hauv lub cev.

    Tsawg tus neeg paub tias millet porridge yog thib ob rau oats thiab buckwheat hauv cov amino acid cov ntsiab lus. Nws kuj tseem yog nplua nuj hauv fiber ntau, uas yog pab rau lub plab zom mov.

    Raws li rau lub zog nqi ntawm 100 g ntawm no cereal, nws yog raws li nram no:

    • rog - 4.2 g
    • cov nqaijrog - 11 g
    • carbohydrates - 73 g
    • calories - 378.

    Millet porridge yog qhov txiaj ntsig zoo rau cov neeg muaj kev txom nyem los ntawm ntau yam kab mob ntawm lub plawv thiab cov hlab ntshav. Raws li koj paub, 100 g ntawm cov khoom muaj 211 mg ntawm poov tshuaj, uas yog qhov tsim nyog rau ntau qhov mob ntawm cov kabmob no.

    Millet porridge: glycemic Performance index


    Millet muaj glycemic Performance index ntawm 40 rau 60 units.

    Daim duab kawg nyob ntawm txoj kev ua noj. Ua daim nyias nyias ntawm cov porridge, qis dua tus nqi ntawm kev nqus ntawm carbohydrates.

    Millet yog qhov zoo tshaj rau cov neeg uas ntsib teeb meem nrog cov hlab plawv. Txawm hais tias nrog nws cov kev pab, koj tuaj yeem tshem tawm cov phaus ntxiv.

    Cov tseem ceeb muaj txiaj ntsig ntawm cov zaub mov txhuv rau ntshav qab zib

    Millet pom tias yog cov khoom muaj txiaj ntsig zoo, uas feem ntau siv rau cov teeb meem hauv lub cev hauv lub cev. Rau cov neeg mob zoo li no, koj yuav tsum siv cov khoom noj carbohydrates ntau, uas muab cov khoom tsis zoo xwb, tab sis kuj siv zog.

    Txhua tus suab thaj uas nkag rau tib neeg lub cev tau tawg ua lub sijhawm ntev. Nws yog vim li no tus neeg mob endocrinologist yuav tsis hnov ​​tshaib plab mus ntev, uas yog qhov tseem ceeb heev rau cov ntshav qab zib.

    Tsis txhob hnov ​​qab tias millet porridge muaj qhov ntau ntawm cov vitamins, cov zaub mov thiab lwm yam micro thiab macro uas pab txhim kho cov txheej txheem hauv metabolic hauv lub cev. Qhov ntsiab lus no tseem ceeb rau cov neeg mob ntshav qab zib nrog hom mob thib ob, txij li txhua tus calories tau txais los ntawm lub cev yuav tsum raug hlawv.

    Croup pab tsim kev tsim cov tshuaj insulin, thiab yog tias koj siv txoj kev kho kom haum rau tib lub sijhawm, koj tuaj yeem hnov ​​qab txog koj tus mob mus ntev.


    Nws yuav tsum nco ntsoov tias porridge tsis ua rau ua xua, uas yog qhov tseem ceeb heev rau kev ua haujlwm ntawm lub cev tag nrho.

    Koj yuav tsum npaj lub tais zaub mov raws li txhua qhov kev pom zoo ntawm cov kws kho mob, vim tias tsuas yog hauv txoj kev no nws thiaj li yuav pab tau zoo. Nrog rau qhov mob ntawm hom thim ob, nws raug nquahu kom ua khaub noom tsis muaj ib yam tshuaj ntxiv.

    Nws raug nquahu kom siv tsuas yog qib siab tshaj plaws, vim tias lawv tau txiav txim siab ua kom zoo dua qub thiab muaj txiaj ntsig zoo. Ntau tus kws tshaj lij yog lub tswv yim hais tias nws yog qhov tsim nyog los muab kev nyiam rau polished millet, los ntawm qhov uas nws yog qhov ua tau los npaj cov khoom noj khoom haus kom xoob xoob, nplua nuj hauv cov vitamins thiab carbohydrates.

    Tus mob ntshav qab zib nrog hom thib ob yuav tsum nco ntsoov tias cov porridge yuav tsum tau siav hauv mis nyuj los yog dej. Ntxiv rau, nws yog txwv tsis pub ntxiv cov piam thaj thiab ib qho loj ntawm butter ntxiv rau nws.

    Ntau tus niam tsev ua noj millet porridge nrog mis nyuj thiab taub dag. Tab sis, yog tias muaj lub siab xav ua kom cov zaub mov qab zib, ces koj tuaj yeem siv cov khoom qab zib tshwj xeeb. Lawv noj ob qho tib si rau cov ntshav qab zib thiab rau kev poob phaus. Tab sis, ua ntej siv lawv hauv koj cov zaub mov noj, koj yuav tsum sab laj nrog koj tus kws kho mob.

    Millet porridge nrog taub dag

    Qee cov kws tshaj lij pom zoo kom noj tsawg kawg ib diav ntawm cov porridge zoo li no txhua hnub. Yog lawm, millet tsis tsuas yog muaj txiaj ntsig zoo, tab sis kuj muaj kev phom sij hauv ntshav qab zib. Txawm hais tias qhov tseeb tias cov khoom no hlawv calories ntau tshaj thiab tsis ua rau ua xua, nws muaj qee yam contraindications.

    Nws yog ib qho tseem ceeb uas yuav tsum tau siv cov hmoov nplej pawm millet zoo zoo rau cov neeg uas feem ntau cem quav. Nws tseem raug txwv rau cov neeg mob uas tsis muaj acidity ntawm lub plab. Txawm li cas los xij, nyob rau hauv txhua rooj plaub, koj yuav tsum tau ntsib thawj tus kws kho mob, thiab tsuas yog tom qab ntawd, raws li nws cov lus pom zoo, noj cov zaub mov no.

    Cov cai ua noj ua haus

    Ntshav qab zib yog ntshai ntawm cov tshuaj no, zoo li hluav taws!

    Koj tsuas yog xav tau thov ...


    Tus mob ntshav qab zib yuav tsum noj zaub txhwb mis rau hauv cov mis nyuj lossis cov dej haus kom huv si.

    Fresh millet yog ntshaw. Yog tias tsim nyog, cov tais diav tuaj yeem yog lub caij nrog qhov me me ntawm butter. Koj tuaj yeem ua ntau yam zaub mov qab los ntawm cov khoom no, uas yuav zoo nkauj thiab qab.

    Porridge siav nyob rau hauv cov mis nrog taub dag, tsev cheese, ntau hom txiv ntoo thiab txiv ntoo qhuav muaj tus yam ntxwv zoo. Yog tias millet yog me ntsis txhaws, nws yuav tsum ua tib zoo txheeb thiab tev. Tom qab ntawd nws yuav tsum tau ntxuav ob peb zaug hauv qab tus kais kom txog thaum cov dej ua kom pom tseeb. Lub sijhawm kawg los yaug yog pom zoo kom yaug nrog dej npau.

    Cov zaub mov no tau npaj kom txog thaum ib nrab npaj hauv dej txaus. Txog thaum cov nplej zom tau, koj yuav tsum muab cov dej thiab hlais mis dua. Hauv nws, lub cereal yuav tsum tau rhaub kom txog thaum siav. Qhov no tso cai rau koj kom ua tiav cov kev ua tsis haum ntawm cov millet thiab txhim kho qhov saj ntawm hom qoob loo tom ntej. Koj tuaj yeem ntxiv ntsev me ntsis yog tias xav tau.

    Kev poob phaus cov neeg xav noj zaub mov yam uas tsis muaj mis nyuj, qab zib, ntsev thiab butter.

    Coob tus neeg nyiam me ntsis acidified lossis rhaub millet porridge. Hauv qhov no, lub pob kws ua tiav tau nchuav nrog cov kua mis txaus thiab muab rhaub ntxiv, thiab tom qab nws tau npaj mis nyuj ntxiv lawm. Ua tsaug rau qhov no, cov zaub mov tau txais ib qho tshiab, tsis zoo li lwm yam saj. Yog tias xav tau, koj tuaj yeem ua tiav lub porridge tiav nrog kib hauv paus.

    Folk zaub mov txawv los ntawm millet rau ntshav qab zib

    Millet mob ntshav qab zib tau kho nrog cov zaub mov txawv.

    Los npaj kev noj qab haus huv millet porridge nrog qis glycemic index, koj yuav tsum:

    1. yaug cov zaub mov kom huv si,
    2. qhuav nws nyob rau ob peb teev,
    3. zom zeb millet hauv cov hmoov nplej tshwj xeeb. Cov tshuaj yuav tsum tau siv txhua hnub, ib qho khoom noj qab zib ib tag kis thaum sawv ntxov ntawm lub plab khoob, ntxuav nws nrog khob mis tshiab.

    Lub sijhawm ntawm cov kev kho mob yuav tsum muaj kwv yees li ib hlis. Nws yog qhov zoo heev rau siv millet tsis yog hauv nws daim ntawv dawb huv, tab sis nrog kev sib ntxiv ntawm qee cov zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.

    Hauv qhov no, koj yuav tsum ua tib zoo xyuas kom paub tias, piv txwv li, glycemic index ntawm millet porridge hauv mis tsis tshaj li tus nqi tau pom zoo txhua hnub.

    Txhawm rau ua khoom qab zib, koj tuaj yeem siv txiv lws suav, zucchini thiab txaij. Nws yog qhov tseem ceeb heev kom ua tib zoo muab lawv ua ke nrog cov nplej ntawm cov nplej.

    Nws raug tso cai ntxiv cov txiv hmab txiv ntoo uas tsis qab zib rau cov zaub mov los ntawm cov pob kws cereal, xws li txiv apples thiab pears, thiab txiv ntoo ntxiv - viburnum thiab hiav txwv buckthorn. Yog tias peb tham txog cov khoom lag luam no, nws zoo dua yog xaiv cov uas muaj qhov tsawg kawg ntawm cov calories.

    Qhov tsis zoo zoo ntawm millet

    Cov kev mob tshwm sim ntawm cov khoom no tau tshwm sim hauv cov neeg mob ntshav qab zib uas muaj qee yam contraindications rau nws siv.

    Nws yog ib qho tseem ceeb kom nco ntsoov tias millet groats yog nruj me ntsis txwv tsis pub noj nyob rau hauv cov xwm txheej zoo li no:

    • mob plab zom mov nrog cov kua qaub ntau ntawm lub plab,
    • cov txheej txheem mob hauv txoj hnyuv
    • quav tawv rau cem quav,
    • autoimmune lub qog mob ntshav siab.

    Nyob rau hauv muaj tag nrho cov kab mob saum toj no, cov neeg mob ntshav qab zib yuav tsum zoo dua tsis kam ntawm millet.

    Txwv tsis pub, ntxuav cov hmoov zeb me tuaj yeem ua rau qhov mob hauv lub hauv siab thiab kev ua kom tshem tawm ntawm cov txheej txheem tiv thaiv tam sim no hauv lub cev.

    Txij li thaum millet yog ib qho khoom siv hypoallergenic, nws muaj kev nyab xeeb kiag rau cov neeg mob uas lub cev tsis muaj zog tiv thaiv kab mob thiab tsis haum rau lwm qhov nplej. Thaum siv nws, koj yuav tsum ua raws txhua qhov kev pom zoo ntawm tus kws tshaj lij.

    Nrog rau cov thyroid pathologies, zaub mov noj yog nruj me ntsis txwv tsis pub los ua ke nrog cov khoom uas muaj iodine. Purified millet qeeb qeeb rau txoj kev ua haujlwm ntawm assimilation ntawm tej yam micro thiab loj heev, tshwj xeeb tshaj yog iodine, uas cuam tshuam loj heev rau kev ua haujlwm ntawm lub hlwb thiab endocrine system.

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    Hais txog cov txiaj ntsig ntawm millet thiab porridge los ntawm nws rau cov ntshav qab zib:

    Los ntawm tag nrho cov lus qhia saum toj no, peb tuaj yeem nkag siab tias millet nyob rau hauv cov ntshav qab zib yog ib qho zaub mov muaj kev nyab xeeb thiab nyiam tshaj plaws. Yog lawm, yog tias tus neeg mob tsis muaj qhov sib txuam rau nws siv. Lauj kaub tais diav los ntawm nws yog nplua nuj nyob hauv cov vitamins, minerals, macro- thiab microelements, thiab cov amino acids. Tab sis, coj mus rau hauv tus account nruab nrab glycemic Performance index thiab siab cov ntsiab lus calorie, koj yuav tsum ua tib zoo npaj zaub mov los ntawm millet groats.

    Cov txiaj ntsig thiab kev phom sij ntawm millet rau cov neeg mob ntshav qab zib

    Cov ntshav qab zib tsis yog-insulin yog tus yam ntxwv los ntawm insulin tiv thaiv kab mob rau insulin, uas ua rau hyperglycemia. Ntshav qab zib ntshav muaj feem tsis zoo rau tib neeg cov leeg ntshav, thiab tseem ua rau cov rog rog. Kev noj haus yog qhov tseem ceeb kho rau cov kab mob endocrine no. Nws puas tuaj yeem noj millet nrog mob ntshav qab zib hom 2? Qhov yuav tsum muaj rau cov khoom siv ntshav qab zib yog nruj: lawv yuav tsum tau cov khoom noj uas tsis muaj ntau thiab muaj cov teeb meem ntawm cov khoom noj muaj txiaj ntsig.

    Millet khoom

    Cov txiaj ntsig thiab kev phom sij ntawm millet rau cov ntshav qab zib tuaj yeem suav ua piv txwv ntawm nws cov khoom. Millet yog peeled millet. Feem ntau siv nyob rau hauv daim ntawv ntawm cov cereals. Cov khoom qub tshaj plaws nrog rau cov nplej. Nws muaj tsuas yog ua txoj carbohydrates. Millet porridge npaj nrog dej los yog mis rau ntshav qab zib mellitus ntawm hom ob txaus siab rau cov yeeb yam hauv qab no:

    • yooj yim zom
    • nws saturates zoo vim lub caij nyoog kev zom,
    • tsis nce ntshav qab zib,
    • pab txhawb kev tsim cov tshuaj insulin,
    • pab hlawv rog.

    Cov yeeb yam no ntawm millet tau piav qhia los ntawm nws cov muaj pes tsawg leeg (raws li 100 g):

    Chav ua mov ci (XE) yog lub cim tshwj xeeb rau kev suav cov khoom noj kom muaj ntshav qab zib. 1 XE = 12 g ntawm carbohydrates nrog fiber ntau. Tus mob ntshav qab zib tuaj yeem noj 18-25 XE ib hnub, muab faib ua 5-6 pluas noj.

    Lub glycemic Performance index yog chav nyob ntu ntawm tus nqi ntawm cov piam thaj tuaj ntawm cov khoom noj. Qhov ntsuas no yog los ntawm 0 txog 100. Ib tus lej xoom txhais tau tias tsis muaj cov carbohydrates hauv cov muaj pes tsawg leeg, qhov siab tshaj plaws - muaj cov monosaccharides tam sim ntawd. Millet yog hais txog GI khoom lag luam siab.

    Cov ntsiab lus tsis tshua zoo lossis muaj pes tsawg calories uas lub cev tau txais thaum noj cov zaub mov muaj ntau heev rau millet. Tab sis thaum lub sij hawm npaj millet porridge rau hauv dej, nws poob rau 224 kcal.

    Los ntawm cov ntau cov ntsiab lus ntawm cov amino acids, millet yog zoo dua rau cov txhuv thiab nplej. Ob peb dia ntawm cov khoom qhuav yog qhov thib peb ntawm kev yuav tsum tau ua txhua hnub, suav nrog ob qho kev sib hloov pauv thiab cov dej tsis hloov pauv.

    Cov rog yog cov nplua nuj nyob hauv feem ntau polyunsaturated acids, xws li linoleic, linolenic, oleic (70%). Cov kua qaub no yog qhov tsim nyog rau kev tswj kev ua haujlwm ntawm lub hlwb, lub plawv, txiav, thiab lub siab.

    Hmoov txhuv nplej siab (79%) thiab fiber (20%) nyob rau hauv carbohydrates. Lub ntuj polysaccharide maj mam nqus thaum lub plab zom mov vim nws txoj kev solubility tsis zoo. Qhov no favorably cuam tshuam qhov kev xav ntawm fullness tom qab noj hom qoob mog grits.

    Fiber nyob rau hauv daim ntawv ntawm pectin yog coarsest thiab indigestible tivthaiv nyob rau hauv muaj pes tsawg leeg ntawm millet. Fibers muab cov plab hnyuv nrawm kom sai thiab ntxuav cov co toxins.

    Millet muaj cov vitamins B, kwv yees li tsib ntawm txhua hnub (ib 100 g), cuam tshuam rau cov hlab plawv thiab cov leeg nqaij:

    Ntau hom macro- thiab microelements ua rau kev ua haujlwm ntawm hematopoietic thiab cov kab mob tiv thaiv, cov metabolism hauv cov nqaij thiab cov hlab.

    Millet ua ke nyob rau hauv nws cov lus sib xyaw ntau yam muaj txiaj ntsig nrog cov ntsiab lus muaj calorie siab thiab GI.

    Cov txiaj ntsig ntawm millet rau tus neeg uas muaj ntshav qab zib yog dab tsi?

    Tseem ceeb zoo ntawm millet nyob rau hauv cov ntshav qab zib

    Cov protein ntawm cov nplej pob kws muaj cov zaub mov tseem ceeb tshaj plaws amino acid - leucine (30% ntawm cov kev coj ua), vim tias cov protein metabolism thiab cov ntshav qab zib tsawg tsawg tshwm sim. Cov amino acid no nkag rau hauv lub cev tsuas yog sab nraud. Ntawm qhov tseem ceeb amino acids, proline ua si lub luag haujlwm tseem ceeb, ib qho enzyme uas pab txhawb cov leeg nqaij thiab txhawb txoj kev kho ntawm qhov mob.

    Los ntawm cov ntxhia muaj pes tsawg leeg ntawm millet, qee qhov hauv paus muaj qhov cuam tshuam zoo ntawm cov khoom noj metabolism thiab cov ntshav qab zib.

    Unsaturated acids omega-3 thiab omega-6 txo cov roj cholesterol thiab thaiv kev loj hlob ntawm atherosclerosis. Cov kab mob ntawm cov acids yog hu ua Vitamin F, uas yog tus tswj cov ntshav siab thiab ntshav siab, thiaj li tiv thaiv lub plawv cov leeg.

    Ntawm cov vitamins B rau cov ntshav qab zib hom 2, qhov tseem ceeb tshaj plaws yog muaj B9, uas cuam tshuam rau cov khoom noj carbohydrate thiab rog metabolism.

    Cov hmoov txhuv nplej siab thiab pectin, carbohydrates ntawm kev zom zaub mov ntev, tsis txhob ua rau cov piam thaj hauv ntshav nce ntxiv.

    Qhov muaj cov yam ntxwv no ua rau millet yog ib qho khoom lag luam uas yuav tsum tau muaj hauv kev noj haus ntawm cov ntshav qab zib.

    Cov Yuav Tsum Tau Ua

    Cobalt thiab boron, uas yog ib feem ntawm cov millet, yog qhov yuav tsum tau ua ua ntej rau cov lus contraindications rau cov thyroid caj pas thiab glycemia. Cobalt nyhav rau kev cuam tshuam kev nqus ntawm iodine, thiab boron txo cov kev ua haujlwm ntawm cov vitamins B2, B12, adrenaline thiab nce ntshav qab zib.

    Millet muaj ib theem nrab ntawm purines, qhov kawg metabolic kev ntawm uas yuav uric acid (62 mg rau 100 g). Thaum muaj teeb meem ntawm lub cev metabolic, cov qib ntawm uric acid hauv cov ntshav nce ntxiv, uas tau tso rau hauv cov qauv ntawm cov ntsev hauv cov pob qij txha thiab ua rau kev txhim kho gout.

    Yog tias muaj ntshav qab zib hom 2 muaj kab mob concomitant xws li hypothyroidism thiab gout, millet porridge yog contraindicated. Nws tsis pom zoo nyob rau hauv muaj mob ntev ua thiab mob acidity ntawm lub plab.

    Nyob zoo! - millet yog pab rau poob phaus - thawj channel

    Dua li ntawm cov ntsiab lus calorie, millet muaj qhov qis glycemic index thiab tsis muaj gluten

    Millet yog cov muaj cov khoom siv muaj txiaj ntsig (370-380 kcal ib 100 grams), tab sis nws muaj cov glycemic tsis tshua muaj siab, uas yog, nws tsis txhawb qhov qab los noj mov. Millet muaj cov vitamins B6, uas ua rau kom ua kom cov metabolism tsis txaus thiab ua rau kom muaj roj.

    Lub podium. Tus yeej rau Vitamin B6
    1. Millet, ntxiv mus, millet muaj ob zaug cov vitamins B6 ntau npaum li buckwheat.
    2. Pob tawb roj
    3. Oatmeal

    Tsis muaj gluten hauv millet, yog li cov neeg uas ua xua rau gluten tuaj yeem suav cov khoom no hauv lawv cov zaub mov noj.

    Millet yog nplua nuj hauv phosphorus, uas tsim nyog rau kev tsim cov pob txha, thiab magnesium, tsim nyog rau kev ua haujlwm kom zoo ntawm lub plawv hlab plawv.Ib txoj kev tshawb fawb tshwj xeeb qhia tau tias kev siv millet txo txoj kev pheej hmoo ntawm kev tsim mob atherosclerosis thiab Alzheimer tus kab mob.

    Yuav xaiv li cas
    Xaiv cov xim daj tsis muaj qhov tsis huv. Txheeb millet hauv kev ntim khoom lag luam, qhov no lav tau qhov zoo ntawm cov khoom.

    Khaws cia li cas
    Muab millet tso rau hauv lub khob lossis cov hub ua ke nrog lub hau hauv av thiab khw muag khoom hauv qhov chaw tsaus. Millet tsis raug rau lub sijhawm ntev cia - nws muaj cov rog ntau, uas sai oxidizes thiab millet pib pib ntsim thiab tsis hnov ​​tsw tsw.

    Yuav ua li cas ua noj
    Cov zaub mov uas feem ntau yog millet yog porridge. Ua noj millet porridge nrog qhuav apricots thiab taub dag. Cov zaub mov no yog siav rau 15-20 feeb (tshaj li cua sov tsawg). Tsuas yog nco ntsoov kom xau thiab yaug kom cov millet kom zoo ua ntej ua noj.

    Saib qhov teeb meem ntawm Cuaj hlis 11, 2012

    Npe qhov zoo tshaj plaws porridge

    Nws hloov tawm tias millet porridge yuav tsum muaj nyob hauv peb cov khoom noj. Nws raug pom zoo rau cov neeg mob ntshav qab zib

    Cov kws kho mob hais tias ib qho ntawm cov yam ntxwv ntawm millet porridge yog tias nws tshem tawm cov seem ntawm cov tshuaj, pov tseg, co toxins, thiab cov hlau hnyav ntawm lub cev. Millet tau zoo nqus los ntawm lub cev, nws raug nquahu kom siv nws rau cov kabmob ntawm lub plawv, lub siab thiab lub plab zom mov, mob ntshav qab zib.

    Millet ua qhov cuab yeej zoo tshaj plaws rau kev tiv thaiv dysbiosis thiab kho kom rov qab muaj cov microflora noj qab haus huv ntawm lub plab zom mov. Nws txo qis roj cholesterol thiab txo qis kev pheej hmoo ntawm atherosclerosis los ntawm kev ntxuav cov hlab ntshav.

    Kev noj mov tsis tu ncua ntawm millet porridge pab txhawb rau qhov xwm txheej zoo ntawm cov plaub hau thiab cov hniav, txhim kho complexion, tiv thaiv los ntawm thaum ntxov wrinkles thiab laus ua ntej.

    Txawm li cas los xij, nws yuav tsum tau qhia hauv siab tias millet muaj qhov qhia glycemic siab.

    cim npeLabel: mob ntshav qab zib

    Nyiam nws? Qhia nrog cov phooj ywg: Tweet

    Lub glycemic Performance index ntawm cereals, cereals (buckwheat, mov, millet, pearl barley, pob kws, hercules, muesli)

    Porridge yog cov zaub mov nyiam tshaj plaws ntawm peb. Thaum tseem yau, txhua tus neeg yuav tsum muaj tus hlub thiab tsis muaj ntaub qhwv. Qhov tseeb, qhov no yog qhov khoom muaj txiaj ntsig zoo heev, nplua nuj nyob hauv fiber ntau, uas yog qhov tsim nyog rau peb lub cev.

    Cia peb tham txog glycemic Performance index (GI) ntawm ntau yam lis. Qhov no yog qhov ntsuas ntawm qhov muaj peev xwm ntawm cov khoom lag luam kom hloov mus rau cov piam thaj hauv cov ntshav. Raws li rau kev ua kom muaj thiab kev ua zaub ua mov, lawv muaj glycemic ncaj qis qis dua piv rau lwm yam khoom lag luam. Qhov no tseem ceeb heev thaum tsim cov ntawv qhia zaub mov rau cov pluas noj lossis rau cov neeg mob, piv txwv li, ntshav qab zib. Txawm li cas los xij, tsis yog txhua daim khaub noom hnav muaj GI tsawg. Nws kuj yog tsim nyog sau cia tias cov me me kom tsawg dua, nws ntau dua nws GI.

    Buckwheat glycemic Performance index yog kwv yees li 50-60 units., uas yog suav hais tias yog kev ntsuas ntawm qib nruab nrab. Buckwheat cereal pom zoo rau cov neeg mob ntshav qab zib, vim nws tswj cov roj cholesterol thiab ntshav qab zib. Tsis tas li ntawd, buckwheat muaj cov amino acids tseem ceeb, vitamins, cov khoom noj muaj txiaj ntsig, tshuaj tiv thaiv kab mob. Vim nws tsawg GI, buckwheat yog ib feem ntawm ntau cov neeg poob phaus.

    Peb txhua tus paub txog kab nplej nplej. Txawm li cas los xij, tsis yog txhua tus paub hais tias mov tsis yog tsuas yog xim dawb, tab sis kuj xim av, thiab ob hom yog tau zoo siv hauv kev ua noj. Thiab, los ntawm txoj kev, nplej xim av muaj kev noj qab haus huv ntau dua li dawb. Tsis tas li, nws cov GI yog tsawg dua ntawm cov npoj yaig, yog li cov mov no tau zoo dua los ntawm lub cev. Yog li feem ntau glycemic Performance index ntawm cov nplej dawb 65 units, uas yog ntau dua li cov xim av ua haujlwm los ntawm 20. Cov txhuv xim av muaj kev noj qab haus huv dua thiab zoo dua, vim nws tseem husk, uas muaj ntau qhov tsim nyog tshuaj ntau dua li qhov polished.

    Lub glycemic Performance index ntawm millet groats 40 - 60 units, nws nyob ntawm qhov siv ntawm nws ua noj. Txawm li cas los xij, qhov no siv rau lwm cov cereals. Lub thicker lub porridge yog siav, qhov siab dua nws GI. Millet porridge yog qhov zoo rau noj rau cov uas xav kom poob phaus, vim tias nws tiv thaiv qhov cia ntawm cov rog. Millet porridge yog nplua nuj nyob hauv cov poov tshuaj, uas yog qhov tseem ceeb rau cov neeg muaj mob plawv. Nws muaj cov tshuaj tseem ceeb rau kev loj hlob ntawm lub cev hluas, yog li ntawd cov hmoov nplej mov nplej yuav tsum tau muab pub rau cov menyuam loj hlob.

    Los ntawm nws tus kheej pearl barley muaj qhov tsis tshua muaj glycemic Performance index: 20 - 30 unitsCov. Hau hauv dej, nws tsis mus deb ntawm cov ntsuas no. Hauv qhov no, nws tsis whet lub qab los noj mov. Yog koj ua noj barley nyob rau hauv cov mis nyuj - GI tam sim ntawd jumps rau 60 - 70 unitsCov. Barley porridge yog qhov zoo rau cov pluas noj. Lwm qhov zoo dua ntawm cov cereal no yog qhov tsim tawm lysine, uas pab cov tawv nqaij du thiab tuav cov tawv nqaij elasticity. Tsis tas li, hlaws barley yog nplua nuj hauv phosphorus, vitamins A, B, D, E thiab qee cov kab kawm.

    Glycemic Performance index ntawm pob kws porridge 70 thiab cov chav nyob sab saud, nrog rau lwm cov khoom siv pob kws, yog qhov muaj peev xwm, yog li nws tsis yog rau txhua tus pab tau zoo thiab muaj kev nyab xeeb. Nws yuav tsum raug sau tseg tias thaum tshav kub lossis tshuaj lom neeg kho mob, GI ntawm cov khoom siv pob kws (plaub ya ri, paj kws) nce siab. Txawm li cas los xij, nws tseem muaj qee yam uas yuav khav theeb: cov ntsiab lus ntawm cov vitamins A thiab B, ntxiv rau cov hlau, magnesium, zinc, thiab lwm yam Cov khoom siv pob kws yog qhov muaj txiaj ntsig zoo rau cov neeg laus. Tus mob ntshav qab zib yuav tsum tau ceev faj cov khoom no.

    Hercules Glycemic Index - 55 unitsCov. Nws khav theeb gi. Hercules yog ib feem ntawm ntau cov neeg poob phaus. Cov khoom no suav hais tias yog ib qho tseem ceeb heev, nws muaj ntau yam tseem ceeb, cov vitamins, amino acids. Hercules txawm pab txhawb kev tsim cov seratonin. Hercules porridge muaj cov complex carbohydrate uas tswj cov ntshav qab zib.

    Glycemic Muesli Index 80 unitsCov. Muesli yog sib xyaw ntawm cov feem ntau oatmeal thiab ntau cov txiv hmab txiv ntoo qhuav, txiv ntoo thiab noob. Thiab piv rau Hercules, GI yog ntau dua. Qhov no yog vim muaj cov piam thaj hauv cov txiv hmab txiv ntoo qhuav. Tsis tas li ntawd, flakes yog feem ntau glazed, uas cuam tshuam rau qhov nce nqi ntawm caloric nqi ntawm cov khoom.

    Glycemic qhov ntsuas ntawm cov khoom, cov lus

    Daim ntawv qhia glycemic qhia ntau npaum li cas cov piam thaj hauv ntshav nce siab tom qab noj cov khoom. Qhov no yog tus nqi txheeb ze - ib qho kev nce ntxiv hauv cov ntshav qab zib tom qab kev noj cov piam thaj hauv qab yog noj 100%.
    Lub glycemic Performance index yog pom nyob hauv cov khoom noj uas muaj carbohydrate thiab tej zaum yuav muaj ntau dua lossis qis dua. Noj cov zaub mov nrog qhov glycemic index tsawg ua rau qhov tseeb tias qib ntawm cov piam thaj hauv cov ntshav nce qeeb, uas khaws koj lub zog tshuav nyiaj li cas thiab tso cai rau koj kom koj nyob ntev npaum li cas.

    Zaub ntsuab (zaub txhwb qaib, dill, zaub xas lav, sorrel)0 -15
    Kua mis nyeem qaub 1.5% rog tsis muaj qab zib15
    Cov zaub qhwv dawb15
    Hau zaub paj15
    Steamed zucchini15
    Ntsuab dos (tis)15
    Qos kua txob15
    Radish15
    Ntshav15
    Dos15
    Braised dawb pob15
    Txiv lws suav15
    Txaij Caviar15
    Zucchini caviar15
    Txiv lws suav15
    Caw, semi-qhuav champagne15-30
    Khoom qab zib cawv, muaj tshuaj tiv thaiv15-30
    Dej cawv15-30
    Cov lus sau15-30
    Dos20
    Txiv lws suav20
    Txiv qaub20
    Txiv kab ntxwv lwj20
    Skim mis25
    Rog tsis pub kefir25
    Dib lauj25
    Cherry plum25
    Txiv duaj25
    Plum25
    Qab zib kua txiv25
    Cov txiv kab ntxwv qaub25
    Lingonberry25
    Mis 3.2%25
    Rog kefir25
    Qhob noom xim kasfes25
    Pomegranate30
    Txiv duaj30
    Txiv duaj30
    Liab currant30
    Ntsuab currant30
    Borsch, zaub qhwv kua zaub neeg tsis noj nqaij30
    Pea kua zaub30
    Cauliflower30
    Haricot taum30
    Mis 6% rog30
    Cream 10% roj.30
    Cov kua mis uas tsis muaj piam thaj (7.5%)30
    Cwj33
    Ntsuab peas35
    Apricots35
    Cov txiv apples35
    Ntsuab peas35
    Mis chocolate35
    Cov xoob buckwheat40
    Buckwheat viscous rau ntawm dej40
    Khov oat rau hauv dej40
    Txiv kab ntxwv40
    Txiv kab ntxwv txiv kab ntxwv40
    Txiv Pos Nphuab40
    Gooseberry40
    Qos kua zaub nrog pasta40
    Cov kua txiv Apricot40
    Cov kua txiv kua txiv40
    Cherry kua txiv40
    Cov txiv kab ntxwv qaub40
    Peach kua txiv40
    Plum kua txiv40
    Kua kua txiv40
    Cocoa nrog mis nyuj40
    Melon45
    Pauj kev chim45
    Txiv hmap45
    Txiv kab ntxwv45
    Kvass45
    Txawv npias45
    Xoob millet porridge50
    Millet porridge viscous ntawm dej50
    Barley xoob porridge50
    Lub xoob porridge50
    Vaub kauv nplej50
    Rye qhob cij50
    Nqaij nyuj Stroganoff50
    Fried nyuj daim siab (hmoov nplej, rog)50
    Cranberry Jelly50
    Nyob kas poom compotes50
    Nqaij npuas kib schnitzel50
    Nqaij nyuj cutlets50
    Menyuam yaj tsuav50
    Kom qhuav yog yooj yim50
    Neeg tawg50
    Ci pies50
    Chocolates50
    Ntsim lws suav50
    Lws suav muab tshuaj50
    Dumplings nrog tsev cheese 2 pcs.55
    Brown nplej siav55
    Hercules oatmeal khov ua dej55
    Taub zaub qhwv zaub55
    Txiv hmab txiv ntoo thiab Berry jam55
    Dumplings 4 pcs.55
    Cov khaub noom yooj yim, qab zib55
    Dumplings nrog qos yaj ywm 2 pcs.60
    Tsawb60
    Rye-nplej nplej puv cij60
    Txiv hmab txiv ntoo qhuav compote.60
    Hau nplej zom60
    Jelly marmalade60
    Caramel nrog txiv hmab txiv ntoo txhaws60
    Granulated qab zib60
    Mis los60
    Cwj60
    Mis nyuj khov60
    Popsicle60
    Pub mis nyuj nrog piam thaj60
    Dub tshuaj yej nrog qab zib60
    Dub kas fes nrog qab zib60
    Boiled qos yaj ywm hauv lawv cov khaub ncaws65
    Pineapple65
    Tsev cheese pancakes65
    Phaus Yawg Casserole65
    Hwm nplej ua ncuav65
    Txiv Neej Txom Nyem65
    Gingerbread khaub noom65
    Marshmallows65
    Polished boiled mov70
    Viscous nplej porridge70
    Nplej porridge (Poltava) rau ntawm dej70
    Hau beets70
    Lub taub70
    Cov khoom noj qab zib los ntawm tsev cheese muaj roj tsawg70
    Tsawg-rog lub tsev cheese ncuav ci70
    Caws thiab curd masses70
    Glazed chees chees70
    Halva Sunflower70
    Kua semolina porridge rau dej75
    Cov tshuaj nplaum ncuav puff75
    Cov tshuaj nplaum ncuav puff75
    Ncuav mog qab zib rau khoom75
    Shortbread Ncuav Mog Qab Zib75
    Custard khoom qab zib nrog qab zib75
    Zib ntab zib ntab80
    Kab Zuag80
    Hnab Ua Hnab80
    Condensed cream nrog qab zib80
    Cocoa nrog cov kua mis thiab cov qab zib80
    Cov dej qab zib rau cov txiv hmab txiv ntoo infusions nrog qab zib80
    Carrots85
    Ntau hom ci85
    Qos qos yaj ywm90
    Kib qos yaj ywm95

    Ntxiv rau cov ntses, kib thiab nqaij siav (tshwj tsis yog nqaij nyug stroganoff), kev ua si, xoom glycemic muaj nqaij thiab nqaij qaib nqaij, nqaij yaj hau, nqaij nyug nqaij nyuj, nqaij nyug tshis, nqaij cheese, cheeses, dej ntxhia.

    Millet noj cov zaub mov

    Dua li ntawm cov glycemic siab thiab cov ntsiab lus muaj calorie, millet porridge yog ib qho zaub mov tseem ceeb ntawm lub rooj noj mov muaj ntshav qab zib. Cov "carbohydrates" tsis muab hyperglycemia, poob tawm ntawm txoj kev xav ntawm kev tshaib plab. Ib qho ntxiv, cov Cheebtsam uas muaj nyob hauv millet ua rau muaj cov kabmob ntshav qab zib kom ua tau zoo dua.

    Recipes rau qhov kev npaj ntawm millet porridge:

    1. Taum qhuav (100 g) yuav tsum xub muab ua kom dej txias nyob rau hauv qab dej ntws thiab tso dej npau npau (2-3 feeb) kom tawm ntawm txoj kev iab. Qhov piv ntawm dej kom qhuav khoom yog 2: 1. Ncuav cov cereal rau hauv dej npau npau thiab ua noj ntawm qhov ntsuas kub rau li 15-20 feeb. Ntsev mus saj. Ntxiv ib me nyuam diav ntawm butter.
    2. Thaum ua zaub mov noj, ntxiv li qub ntawm cov tev thiab txiav tws taub dag rau ntawm cov pob kws npaj ib nrab. Yuav kom ntsev. Nqa rau kev npaj txhij.
    3. 5 feeb ua ntej thaum xaus ntawm kev npaj ntawm porridge, ntxiv ntxuav thiab tws prunes thiab qhuav apricots (ib tablespoon txhua).

    Qab zib lossis sorbents yuav tsum tsis txhob ntxiv. Xoob millet porridge yog cov cua tsis qab rau lawv, yog tias koj ntxiv cov txiv hmab txiv ntoo lossis cov txiv ntoo tshiab rau ntawd. Hauv qhov no, nws ua qhov khoom noj qab zib. Yog tsis muaj lawv - raws li ib sab zaub rau ib qho nqaij los yog ntses zaub mov.

    Millet yog cov khoom noj muaj txiaj ntsig zoo uas yuav pab tswj kom muaj cov ntshav qabzib hauv cov ntshav kom txaus.

    Kuv noj hom zaub mov twg thiab cereal twg tuaj yeem noj nrog hom 1 thiab ntshav qab zib 2

    Ntshav qab zib mellitus yog ib hom kab mob autoimmune tshwm sim los ntawm cov roj ntsha tsis ua haujlwm, uas yog yam ntxwv muaj cov ntshav qabzib ntau hauv cov ntshav. Feem ntau tus kab mob no loj zuj zus thiab ua rau muaj teeb meem xws li atherosclerosis, mob plawv nres, mob chua leeg, thiab ua rau neeg tuag ntxov. Nrog kom muaj suab thaj ntau ntxiv, tus neeg mob yuav tsum tau soj ntsuam nws cov zaub mov kom noj qab haus huv txhua hnub. Cia peb kawm seb yog tias cereals thiab cereals tuaj yeem noj nrog hom ntshav qab zib 2?

    Kev Xaiv Xaiv Kev Xaiv Tsa

    Khoom noj kom zoo yog ib qho ntawm cov kev kho mob ntshav qab zib kom zoo thiab tswj kev noj qab haus huv tag nrho. Kev noj haus ntawm cov mob ntshav qab zib yuav tsum ua kom sib npaug. Nco ntsoov suav nrog cov khoom noj uas muaj tawv-rau-zom cov carbohydrates hauv koj cov zaub mov. Lawv maj mam zom, tig mus rau hauv cov piam thaj, thiab saturate lub cev nrog lub zog.

    Cov khoom muaj txiaj ntsig ntawm cov khoom noj ທາດ nyiaj (carbohydrates) muaj qee yam ntau yam kev ua zaub ua noj. Lawv kuj muaj:

    • cov vitamins
    • cov zaub mov
    • cov roj carbon fiber thiab zaub uas muaj peev xwm hloov cov protein ntawm tsiaj keeb kwm.

    Ntawm hom 1 mob ntshav qab zib, kev noj zaub mov kom zoo yog ua ke nrog kev kho tshuaj insulin, hauv ntshav qab zib hom 2, kev noj haus yog ua ke nrog cov tshuaj tiv thaiv kab mob ntshav qab zib.

    Thaum xaiv ntau hom khaub noom thiab cov siv tau tsim nyog yuav tsum tau txiav txim siab:

    • glycemic Performance index (GI) - tus nqi ntawm kev tawg thiab hloov dua siab tshiab ntawm cov khoom lag luam rau hauv qabzib,
    • kev xav tau txhua hnub thiab kev siv nyiaj muaj calorie,
    • cov ntsiab lus ntawm cov zaub mov, tshuaj fiber, protein thiab vitamins,
    • tus lej ntawm cov zaub mov noj ib hnub.

    Buckwheat nplej muaj cov ntsiab lus tsis muaj calorie thiab qhov nruab nrab GI ntawm 50 ntsuas. Qhov no yog lub tsev khaws khoom ntawm cov zaub mov, cov vitamins, phospholipids, fiber thiab organic acids.

    Cov kab mob ntshav qab zib raug tso cai rau siv cov hau siav, soaked, ncu buckwheat, txhoov nplej ntsuab tag nrho, hmoov txhuv nplej siab. Txawm tias muaj kev kho cua sov, buckwheat porridge khaws nws cov txiaj ntsig zoo. Nws siv nws pab txhawm rau txo cov piam thaj hauv qab, tiv thaiv kev txhim kho cholecystitis, mob ntsws, mob ntshav khov, rog rog, edema, thiab tseem ua kom lub luag haujlwm ntawm Cov Neeg Sawv Cev Hauv Lub Tebchaws.

    Tsawg glycemic Performance index (50 units) yog pom hauv cov xim av, dub mov thiab basmati. Cov kab no muaj ntau nyob rau hauv B, E, PP vitamins, cov protein, cov khoom siv roj uas tau ua kom ntau, potassium, thiab silicon.

    Cov nplej siav yuav noj tau nrog cov nqaij rog me me lossis nqaij. Porridge tsis tas yuav yog lub caij nrog cov txuj lom kub. Cov ntawv qhia zaub mov no yuav pab ua kom lub cev ua kom lub plab zom mov zoo, ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntshav, zoo ntxuav lub cev ntawm cov co toxins thiab roj txaus ntshai.

    GI cov nplej dawb yog 70 pawg, yog li nws tsis pom zoo rau cov neeg mob, tshwj xeeb tshaj yog muaj ntshav qab zib hom 2.

    Pob kws nplej

    Nrog rau kev ua kom zoo ntawm cov qias mis, nws qhov glycemic Performance index yog 40 units. Pob kws muaj ntau nyob rau hauv carotene thiab vitamin E, nws muaj kev koom tes hauv kev ua kom lub cev tsis ua haujlwm, nrog rau ua kom cov lipid metabolism.

    Txawm hais tias pob kws porridge tsis tuaj yeem hu ua cov calories tsawg, nws tsis pab ua rau cov rog ntawm cov rog. Ntawm qhov tsis sib xws, nws tshem tawm cov co toxins thiab ua rau poob phaus. Yog li no cov zaub mov tsis pom zoo rau cov neeg muaj kev rog dhau los.

    Nplej nplej

    Cov noob taum nplej tag nrho muaj cov khoom siv fiber ntau, ua cov nyom carbohydrates, amino acids, B vitamins, fatty acids thiab phosphorus. Vim tias qhov no, nws ua rau lub cev ua haujlwm, txhawb lub cev nqaij, tshem tawm cov co toxins thiab co toxins.

    GI ntawm hom qoob mog - 45 seem. Nplej porridge qeeb qeeb ua qhov tsim ntawm cov rog rog, uas yog vim li cas nws tsis tshua muaj txiaj ntsig rau hom 1 thiab ntshav qab zib hom 2. Txhawm rau txhim kho cov txiaj ntsig zoo ntawm zaub mov, nws tuaj yeem noj nrog zaub, nqaij nyoos lossis nqaij qaib.

    Pearl barley

    Pearl barley yog qhov tseem ceeb rau cov ntshav qab zib. Nws cov glycemic Performance index yog 22 units. Hauv tshwj xeeb, barley pom zoo kom suav nrog hauv cov zaub mov ntawm cov poj niam mob uas muaj ntshav qab zib hom 2, uas feem ntau nrog cov rog dhau los. Croup muaj ntau ntawm cov tshuaj fiber, phosphorus, retinol, chromium, vitamins B, K thiab D.

    Lysine muaj nyob rau hauv cov hlaws barley maj mam ua kom tawv nqaij laus thiab muaj cov tshuaj tua kab mob. Barley kuj tseem nplua nuj nyob rau hauv selenium, uas muaj cov nyhuv ua antioxidant thiab ntxuav lub cev ntawm cov radicals hnyav. Cov roj ntsha hordecin muaj cov nyhuv ua haujlwm, yog li nws muaj peev xwm tawm tsam cov kab mob pathogenic.

    Oatmeal

    Noj tshais zoo rau cov neeg muaj mob noj qab haus huv thiab rau cov neeg mob ntshav qab zib yog oatmeal. Nws yog qhov zoo tshaj plaws los ua noj kom tag nrho oats. Muesli, tseem ceeb oatmeal thiab ceg txhaws muaj qhov zoo glycemic siab. GI ntawm oat nplej - 55 units. Croup muaj cov tshuaj antioxidant, fiber, phosphorus, iodine, chromium, methionine, calcium, nickel, vitamins B, K, PP. Cov kws kho mob pom zoo suav cov oatmeal nyob rau hauv cov zaub mov mob ntshav qab zib tsawg kawg 3 zaug hauv ib lub lis piam.

    Ua kom cov ntawv qhia zaub mov kom sib npaug thiab sib txawv raws li qhov ua tau, koj tuaj yeem hloov cov khoom noj thiab sim nrog ntau cov zaub mov txawv. Feem ntau txoj hauv kev npaj cov nqaij lis yog khoom noj thib ob. Tus neeg mob ntshav qab zib tau qhia kom noj cov khoom qab zib rau hauv dej, tsis tas yuav ntxiv cov txuj lom lossis roj.Koj tuaj yeem ntsev me ntsis. Porridge tau txais kev pab nrog zaub, nqaij ntshiv thiab ntses. Ib qho kev nkag ntawm cov nqaij siav yuav tsum tsis pub ntau tshaj 200 g (4-5 tbsp. L.).

    Cov nplej liab tuaj yeem npaj rau hauv daim ntawv ntawm cov zaub mov sib txawv - pilaf.

    Cov cereals tau muab ntxuav kom huv thiab muab rhaub hauv dej nyob hauv qhov sib piv ntawm 1: 2. Zirvak, lub hauv paus rau pilaf, tsis tas yuav tsum tau muab cais ua kom tiav, vim tias cov zaub mov yuav tsum yog cov zaub mov tsawg thiab muaj cov rog tsawg li sai tau. Daim hlais nqaij, carrots, dos hauv daim ntawv nyoos yog tov nrog mov thiab ncuav dej npau npau. Npaj cov zaub mov hauv qhov cub qeeb los sis hauv hluav taws rau 40-60 feeb. Txog qhov tsw, koj tuaj yeem ntxiv ob peb cloves ntawm qej, ntxiv me ntsis ntsev thiab kua txob.

    Mis Porridge

    Porridge nrog qis glycemic Performance index, tshwj xeeb tshaj yog barley, oats, buckwheat, nplej xim av, tuaj yeem muab hau hauv mis nyuj.

    Hauv qhov no, cereal yuav tsum tau muab thiab diluted nrog dej nyob rau hauv ib qho ratio ntawm 1: 1. Koj kuj yuav tsum tau txo cov khoom noj kom tsawg li tsawg noj hauv 1 koob los ntawm 1-2 tbsp. l Mis porridge yog qhov zoo dua rau noj sov thaum sawv ntxov. Nws tuaj yeem hnav me ntsis nrog ntsev los yog qab zib nrog lub qab zib. Hauv cov nyiaj nruab nrab, kev sib xyaw ntawm mis nyuj nrog txiv hmab txiv ntoo tau tso cai: txiv av qab zib tsis muaj qab zib, raspberries, blueberries.

    Porridge nrog kefir

    Porridge nrog kefir lossis kua mis nyeem qaub yog qhov zoo siv rau ntshav qab zib.

    Thaum xaiv cov ntawv qhia zaub mov zoo li no, lub glycemic index ntawm ob yam khoom yuav tsum raug coj mus rau hauv tus account. GI tsis muaj roj kefir thiab yogurt - 35 units. Kefir tuaj yeem muab ntxuav cia nrog lub rhaub taum lossis qab zib hauv dej.

    Kev npaj: 1-2 tbsp. l yaug nplej nrog dej, ncuav kefir, ntxig 8-10 teev. Qhov no ua ke ntawm cov khoom ua tau zoo tswj theem ntawm cov piam thaj hauv cov ntshav, muaj feem cuam tshuam rau kev ua haujlwm ntawm lub plab zom mov, thiab ua kom cov txheej txheem metabolic.

    Feem ntau buckwheat, mov thiab oats yog ua ke nrog kefir. Cov zaub mov tuaj yeem noj rau thaum noj hmo lossis nruab hnub. Yog li, kev noj haus txhua hnub ntawm cov ntshav qab zib yuav tsum tsis pub tshaj 5-8 tbsp. l cov tshuaj txhuam kom qhuav thiab 1 litre ntawm kefir.

    Kev siv cov khoom noj muaj txiaj ntsig tsawg, ua kom muaj cov carbohydrate-nplua nuj rau cov ntshav qab zib yog tus yuam sij rau lub neej ntev ntev rau cov neeg uas raug tus mob no. Noj zaub mov kom zoo yuav pab tswj cov piam thaj hauv ntshav, ua kom lub cev yuag, ntxuav lub cev thiab txhim kho kev noj qab haus huv tag nrho.

    Cia Koj Saib

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