Glycemic Performance index rau qab zib hniav

Nrog rau cov ntshav qab zib, ntxiv rau kev noj tshuaj hypoglycemic lossis insulin txoj kev kho, ib feem tseem ceeb ntawm kev kho mob yog kev noj haus. Lub hauv paus ntsiab lus ntawm kev noj haus yog ua raws li kev tsis lees txais cov khoom noj khoom haus ua kom sai sai.

Kev noj zaub mov zoo rau lub cev thiab noj qab nyob zoo cov zaub mov muaj txiaj ntsig zoo ntawm cov vitamins thiab minerals uas yuav tsum muaj nyob hauv tus neeg mob lub cev. Raws li kws kho mob pom zoo, cov neeg mob yuav tsum noj zaub, nqaij ntshiv, ntses, tshuaj ntsuab thiab lwm yam zaub mov zoo. Tab sis dab tsi yog tias ntshav qab zib ua rau koj xav tau ib yam dab tsi qab zib thiab koj tuaj yeem ua li cas pamper koj tus kheej?

Qee zaum, nrog tswj theem ntawm glycemia, cov neeg mob ntshav qab zib tuaj yeem them taus noj khoom qab zib. Qhov kev xaiv zoo tshaj plaws yuav yog cov txiv hmab txiv ntoo, suav nrog keroba, nrog rau lub qes glycemic. Cov tib neeg uas muaj ntshav qab zib ntau tshaj li ib xyoos paub tias qhov ntsuas no yog dab tsi, thiab cov neeg uas tsuas tau kuaj pom tias mob ntshav qab zib hom 2 yuav tsum paub txog nws hauv kev qhia ntxiv.

Glycemic Performance index: nws yog dab tsi?

Tsuas yog cov carbohydrates, i.e. qab zib, cuam tshuam rau cov ntshav ntawm cov ntsiab lus. Lawv tau faib ua ntau pawg. Thawj yog monosaccharides (yooj yim) carbohydrates, lawv suav nrog piam thaj thiab fructose.

Hom ob yog kev ua tsis ncaj ncees, uas suav nrog sucrose (cov piam thaj yooj yim), lactose (haus cov mis), maltose (npias, kvass). Cov carbohydrates nyuaj muaj xws li cov hmoov txhuv nplej (cereals, hmoov, qos yaj ywm).

Cov pab pawg ntawm polysaccharides kuj suav nrog fiber, muaj nyob hauv:

Lub glycemic Performance index yog qhov taw qhia uas qhia txog qhov ceev ntawm kev tawg ntawm carbohydrates rau cov piam thaj. Cov kab mob kawg tau siv hluav taws xob. Kev tawg sai dua ntawm cov piam thaj, GI ntau yuav.

Tus nqi no tau qhia los ntawm Asmeskas tus kws kho mob D. Jenix hauv xyoo 1981, uas nws tshawb nrhiav cov khoom lag luam nrog lub hom phiaj los tsim cov zaub mov zoo rau cov neeg muaj ntshav qab zib.

Sij hawm dhau los, tau kwv yees tias ib qho khoom lag luam muaj qhov cuam tshuam tib neeg. Txawm li cas los xij, Jenkinson lub tswv yim tau tawm tsam, thiab nws tau ua pov thawj tias txhua yam khoom cuam tshuam rau lub cev nyob ntawm cov carbohydrates lawv muaj.

Yog li, cov kws tshawb fawb tau tshaj tawm tias cov uas noj khoom noj qab zib, uas yog cov khoom noj qab zib, muaj cov ntshav qabzib tsawg dua li cov neeg uas tau noj khoom qab zib. Tom qab, glycemic Performance index ntawm yuav luag txhua cov khoom tau kawm.

Nws yog qhov tsim nyog tias GI qhov ntsuas tuaj yeem cuam tshuam los ntawm ntau yam:

• concentration ntawm cov nqaijrog, cov rog thiab lawv hom,
• hom carbohydrate
• txoj kev ua khoom,
• cov ntsiab lus ntawm cov fiber nyob ib sab, uas ua rau kom lub sijhawm ntawm kev zom zaub mov ntau dua, uas ua rau kom cov suab thaj txo qis.

Yuav ua li cas glycemic Performance index suav hais tias ib txwm?

Txhawm rau kawm kom nkag siab GI, koj yuav tsum xub nkag siab lub luag haujlwm ntawm qabzib thiab insulin hauv lub cev. Qab zib yog lub zog rau lub cev thiab cov piam thaj uas los nrog zaub mov tom qab ua cov piam thaj hauv cov ntshav.

Cov piam thaj ib txwm muaj li ntawm 3.3 txog 55 mmol / L ntawm lub plab khoob thiab muaj txog 7.8 mmol / L ob teev tom qab noj tshais.

Glycemic Performance index qhia tau nce siab npaum li cas cov ntshav qab zib cov ntshav tau nce siab tom qab noj qee yam zaub mov. Tab sis nws tseem yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv lub sijhawm thaum lub sijhawm glycemia nce.

Thaum muab tso ua ke GI, cov piam thaj tau ua raws li tus qauv; nws GI yog 100 units. Qhov ntsuas ntawm lwm cov khoom sib txawv ntawm 0 txog 100 units, uas tau txiav txim siab los ntawm qhov ceev ntawm lawv cov kev txig.

Txhawm rau cov piam thaj los ntawm cov ntshav nkag mus rau lub hlwb ntawm lub cev thiab dhau los ua lub zog, kev koom tes ntawm cov tshuaj insulin tshwj xeeb yog qhov tsim nyog. Thiab kev siv cov zaub mov muaj qhov siab GI ua rau muaj kev cuam tshuam sai sai thiab siab hauv cov piam thaj hauv cov ntshav, uas yog vim li cas cov leeg pib pib txhim kho cov tshuaj insulin.

Qhov tshuaj hormones no ua rau cuam tshuam txog theem ntawm glycemia:

1. Txwv kev tiv thaiv cov roj ntsha uas tau tso tawm kom tsis muaj cov piam thaj ntxiv thiab tom qab tau nkag mus rau hauv cov ntshav.
2. Txo cov piam thaj los ntawm kev faib nws mus rau cov ntaub so ntswg kom sai los yog ua kom qab zib nyob rau hauv daim ntawv ntawm cov rog rog rau kev noj yog tias tsim nyog.

Txhua tus neeg uas tau kuaj mob ntshav qab zib yuav tsum paub tias txhua yam khoom raug faib ua peb pawg - muaj GI siab (los ntawm 70 ib pawg), nruab nrab - 50-69 thiab qis - txij li 49 lossis tsawg dua. Yog li no, thaum muab tso ua ke noj cov zaub mov noj txhua hnub, nws yog qhov tseem ceeb kom nkag siab zoo thiab zoo ntawm txhua pawg.

Txawm hais tias qhov tseeb tias cov ntshav qab zib tsis tau pom zoo kom noj zaub mov nrog GI siab, nws muaj ib qho zoo dua - muaj kev tawg sai ntawm lub zog uas tshwm sim yuav luag tam sim ntawd tom qab siv cov khoom noj carbohydrates. Txawm li cas los xij, xws li cov khoom noj muaj zog rau lub sijhawm luv luv xwb.

Txawm tias cov kev hloov pauv hauv kev ua kom lub suab thaj hauv cov ntshav ua rau muaj kev loj hlob ntawm qhov ntau. Kuj cov khoom noj nrog GI saum toj xya caum coj mus rau tsub zuj zuj ntawm cov ntaub so ntswg adipose thiab rog rog tom qab. Tab sis nrog cov zaub mov GI tsawg, txhua yam hloov.

Cov zaub mov uas muaj glycemic index qis yog zom rau lub sijhawm ntev, yam tsis ua rau muaj zog ntawm cov ntshav qab zib. Thiab cov txiav ua cov kua dej hauv insulin hauv cov khoom me, uas txwv tsis pub cov rog subcutaneous los ua ke.

Yog tias tus mob ntshav qab zib yuav suav nrog txiv hmab txiv ntoo lossis zaub uas muaj GI tsawg hauv cov zaub mov thiab sim tsis kam noj zaub mov nrog cov GI siab, nws yuav tsis rog dhau. Kev siv cov khoom noj zoo li no tau txais txiaj ntsig zoo cuam tshuam rau lipid profile ntawm cov ntshav thiab tiv thaiv cov tsos ntawm txhua yam kev puas tsuaj hauv kev ua haujlwm hauv lub siab.

Qhov tsis zoo qhov cuam tshuam ntawm tsis loj GI suav nrog:

• tsis txaus calories thiab zaub mov muaj txiaj ntsig ntawm zaub mov rau kis las,
• cov nyom ua noj ua haus, vim nyob hauv pab pawg no muaj ob peb cov khoom noj uas yuav noj tau raw.

Tab sis thaum tsim cov ntawv qhia zaub mov rau cov mob ntshav qab zib, nws yog ib qho tsim nyog yuav tsum xaiv cov khoom lag luam nrog GIs sib txawv, muab faib rau lawv txhua hnub. Txawm li cas los xij, txawm tias thaum noj zaub mov nrog GI tsawg, carbohydrates nkag mus rau hauv lub cev.

Txhawm rau txo cov piam thaj hauv lub cev, koj tuaj yeem siv qee qhov kev pom zoo. Yog li, nws yuav tsum xaiv tag nrho, tsis txhob zuaj cov khoom lag luam.

Lub sijhawm ntawm kev kho cua sov yuav tsum yog qhov tsawg, thiab cov carbohydrates yuav tsum tau noj nrog fiber ntau thiab cov rog. Nws tsis pom zoo kom noj cov khoom noj carbohydrates cais, piv txwv li, thaum noj khoom txom ncauj thaum tav su koj tuaj yeem noj 1 daim ntawm cov mov ci tag nrog cov hlais cov cheese.

Ntawm cov ntshav qab zib, cov piam thaj tsis tu ncua yog txwv tsis pub. Feem ntau nws hloov nrog fructose - qabzib tau los ntawm cov txiv hmab txiv ntoo.

Tab sis dhau ntawm cov khoom qab zib no, muaj lwm tus, piv txwv li, carob, uas tuaj yeem dhau mus ua tiav thiab muaj txiaj ntsig qab zib hloov.

Dab tsi yog glycemic Performance index

Lub glycemic Performance index (GI) yog qhov ntsuas uas qhia txog tus nqi ntawm kev tawg ntawm ib qho khoom mus rau lub xeev cov piam thaj, uas yog lub zog tseem ceeb ntawm cov kab mob tseem muaj. Cov txheej txheem sai dua, qhov ntau dua GI.

Tsuas yog cov carbohydrates (txwv tsis pub, qab zib) cuam tshuam qhov concentration ntawm cov piam thaj hauv cov ntshav. Proteins thiab cov rog tsis txuam nrog. Tag nrho cov carbohydrates tau muab faib ua:

1. Yooj yim (aka monosaccharides), uas suav nrog fructose thiab qabzib.
2. Ntau muaj kev nyuaj (muaj kev cuam tshuam), sawv cev los ntawm lactose (pom hauv cov khoom ua kua mis), maltose (pom hauv kvass thiab npias) thiab sucrose (feem ntau muaj suab thaj).
3. Complex (polysaccharides), uas cov fiber ntau cais (ib qho ntawm cov nroj tsuag muaj nyob hauv cov zaub, zaub, txiv hmab txiv ntoo, hmoov nplej) thiab cov hmoov txhuv nplej (cov hmoov nplej, qos yaj ywm, hmoov nplej, hmoov nplej).

Keeb kwm yav dhau los

Lub sij hawm glycemic Performance index tau qhia los ntawm kws kho mob D. Jenkins (Toronto) xyoo 1981, tshawb xyuas cov khoom lag luam kom tau txais lub sijhawm noj zaub mov zoo rau cov neeg mob ntshav qab zib. Yav dhau los nws tau xav tias txhua yam khoom lag luam zoo ib yam rau tib neeg. Tab sis Jenkinson muab tso rau pem lub tswv yim rov qab tawm tswv yim thiab pom zoo kom coj mus rau hauv cov txiaj ntsig cov khoom lag luam nyob rau hauv tib neeg lub cev, nyob ntawm cov carbohydrates tshwj xeeb. Raws li kev tshawb nrhiav, nws tau ua pov thawj tias thaum siv cov mis nyuj khov, txawm hais tias muaj cov piam thaj hauv qab zib ntau, qhov kev hloov pauv ntawm cov concentration ntawm cov piam thaj hauv cov ntshav tsawg dua li tom qab noj mov. Yog li ntawd, cov kws tshawb fawb tau kawm tag nrho cov khoom thiab suav cov ntxhuav ntawm cov ntsiab lus ntawm cov calorie thiab GI.

Dab tsi cuam tshuam gi?

Tus nqi ntawm GI cuam tshuam los ntawm ntau yam, uas yog:

• hom carbohydrates hauv cov khoom lag luam muab (piv txwv li, poly lossis qeeb - lossis monosaccharides)
• tus nqi ntawm cov fiber ntau uas nyob ib sab, uas ua rau kom lub sij hawm kev zom zaub mov ntau, yog li ua kom qeeb ntawm qhov nqus ntawm cov piam thaj,
• cov ntsiab lus ntawm cov rog thiab cov protein thiab lawv hom,
• txoj kev ua noj ua haus.

Lub luag haujlwm ntawm cov piam thaj

Lub cev lub zog yog cov piam thaj. Tag nrho cov carbohydrates uas nkag mus rau hauv lub cev nrog cov zaub mov raug rhuav tshem kom meej meej rau cov piam thaj, uas tom qab nqus mus rau hauv cov ntshav. Nws qhov kev xav ntawm ib txwm yog 3.3-5.5 mmol / L ntawm lub plab khoob thiab tsis pub tshaj 7.8 mmol / L 2 teev tom qab noj mov. Qhov no puas ua rau koj nco txog txhua yam? Yog, qhov no yog kev tshawb xyuas suab thaj zoo. Cov kua nplaum ntawm lub ntsej muag yog faib los ntawm cov ntshav khiav thoob hauv lub cev, tab sis nws xav tau cov tshuaj insulin los nkag rau hauv lub hlwb thiab hloov mus rau lub zog.

GI pom ntau npaum li cas cov piam thaj ntawm qhov siab nce tom qab siv cov khoom tshwj xeeb. Nrog rau qhov no, qhov ceev ntawm nws nce kuj tseem ceeb.

Cov kws tshawb fawb tau saws cov piam thaj raws li kev siv thiab nws GI yog 100 pawg. Tus nqi ntawm tag nrho lwm cov khoom piv nrog cov qauv thiab sib txawv ntawm 0-100 units. nyob ntawm seb qhov ceev ntawm lawv cov kev txau.

Kev sib txuas ntawm cov piam thaj nrog insulin

Kev noj ntawm cov khoom lag luam hauv GI siab ua rau cov ntshav qab zib nce siab, uas ua rau cov neeg to taub kom tso cov insulin sib zog. Lub tom kawg ua lub luag haujlwm tseem ceeb:

1. Nws ua rau cov kua qab zib tsawg zuj zus, tawg rau hauv cov ntaub so ntswg rau kev noj ntxiv lossis tso nws "rau tom qab" ua rau cov roj ntsha ua kom muaj mob.
2. Nws tsis pub kom cov rog rov qab mus rau cov piam thaj thiab tom qab nqus.

Nws yog cov siv txwv tsis pub. Txheej thaum ub, tib neeg muaj mob khaub thuas thiab tshaib plab, thiab cov insulin tsim cov peev txheej tshwj xeeb hauv cov rog, thiab tom qab ntawd nws tau noj raws li xav tau.

Tam sim no tsis muaj qhov ntawd rau qhov ntawd, vim tias koj tuaj yeem yuav ib yam khoom twg, thiab peb tau pib txav mus ntau me ntsis. Yog li ntawd, qhov xwm txheej tshwm sim thaum muaj kev ceev nyiaj, thiab tsis muaj chaw nyob qhov twg rau lawv. Thiab lawv muaj kev nyab xeeb rau hauv lub cev.

GI twg xum?

Txhua yam khoom poob rau hauv peb pawg:

• nrog tus nqi siab (GI yog 70 lossis ntau dua),
• tus nqi nruab nrab (GI 50-69),
• tus nqi qis (GI 49 lossis qis dua).

Hais txog kev xaiv cov khoom rau cov khoom noj, ib qho yuav tsum coj mus rau hauv qhov zoo thiab qhov tsis zoo ntawm txhua pawg.

Siab gi

Qhov zoo ntawm cov khoom lag luam yog:

• nce ntxiv hauv cov ntshav qab zib kom tsawg,
• nce siab ntxiv hauv lub zog thiab nce ntawm lub hwj chim.

Qhov tsis zoo muaj xws li:

• kev pheej hmoo siab ntawm subcutaneous tso nyiaj vim muaj kev ntswj sai sai hauv qab zib,
• lub sijhawm luv luv ntawm kev kub siab ntawm lub cev nrog carbohydrates,
• kev txwv zaub mov noj rau cov neeg mob ntshav qab zib.

Lub pluses muaj xws li:

• kev faib tawm mus txuas ntxiv ntawm cov piam thaj thoob plaws lub cev thoob plaws hnub,
• tsis qab los
• kev loj hlob qis ntawm cov piam thaj cov ntsiab lus, uas txwv tsis pub tsim cov khw muag khoom muaj roj.

• nyuaj hauv kev npaj, vim tias hauv qeb no muaj ob peb khoom noj muaj peev xwm noj tau nyoos,
• tsis muaj kev ua tau zoo thaum siv thaum ua haujlwm.

Los ntawm yav dhau los, peb tuaj yeem xaus tias rau kev noj haus yuav tsum xaiv cov khoom lag luam los ntawm txhua pawg, faib kom raug rau tag nrho ib hnub.

Yuav ua li cas txo gi zaub mov

Txawm tias thaum siv cov khoom noj qis nrog GI ua zaub mov, vim li ntawd, kev ua haujlwm ntawm tag nrho cov zaub mov tseem ceeb heev. Cov nqi tuaj yeem raug txo raws li hauv qab no:

• txo cov sijhawm kho cua sov kom tsawg,
• muab qhov kev nyiam rau tag nrho cov khoom lag luam, txij li lawv qhov kev sib tsoo ua rau GI nce ntxiv,
• haus cov khoom noj carbohydrates, tsis hnov ​​qab cov roj lossis cov tshuaj fiber,
• tsis txhob siv cov suab thaj “nrawm” sib cais. Piv txwv li, ib qho qhob cij thaum tav su khoom noj txom ncauj tau noj, tab sis tsuas yog nrog cheese, khoom qab zib tsis yog phaus, tab sis raws li khoom qab zib.

Glycemic Glycemic Chocolate Index

Hais meej cov suab thaj chocolate chocolate tsis muaj tseeb vim muaj ntau yam thiab muaj pes tsawg leeg. Piv txwv li, cov qhob noom xim kasfes nrog lub cocoa hmoov cov ntsiab lus ntau dua 70% muaj GI ntawm 25 pawg. Xws li tus nqi qis, txawm tias muaj cov piam thaj hauv qab, tau muab los ntawm cocoa noj haus fiber ntau, uas pab txo GI. Rau kev sib piv, GI ntawm mis chocolate yog peb zaug ntau dua - 70 ntu. kwv yees muaj nuj nqis ntawm qee hom qhob noom xim kasfes yog nthuav tawm hauv qab no.

Glycemic Index ntawm Cocoa Hmoov

Cocoa taum tau pom hauv Mexico thiab Peru rov qab rau lub sijhawm puag thaum ub. Lub Aztecs yog thawj npaj cov dej haus, tau yav tas los muab cov taum pauv mus rau ib lub xeev hmoov thiab siav nrog zib ntab thiab cov txuj lom. Nws ntseeg tau tias xws li lub cuab tam tsis tsuas yog muab cov khoom tseem ceeb, tab sis kuj rov ua kom lub cev. Hauv Mexico, txoj kev haus dej haus tau tsuas yog rau cov tswv cuab ntawm tsev neeg muaj koob muaj npe tau ntev.

Txij li cocoa hmoov hmoov yog qhov muaj txiaj ntsig zoo, nws muaj peev xwm txaus siab rau kev tshaib plab txawm tias nyob hauv me me xwb. Ntxiv rau, nws muab cov khoom siv lub cev nrog fiber ntau, ntau cov zinc, hlau thiab folic acid.

GI ntawm cocoa hmoov 20 units Tab sis thaj tsam ze ntawm cov piam thaj, tus nqi pauv hloov ntau yam - 60 units. Yog li ntawv koj yuav tsum tau ceev faj heev nrog cocoa, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.

Carob Glycemic Index

Carob tsis muaj dab tsi ntau tshaj li cov txiv ntoo hauv av carob thiab paub txog nws cov khoom tiv thaiv kab mob ntshav. Tsis tas li ntawd, nws tuaj yeem siv cov khoom noj muaj txiaj ntsig, hloov suab thaj, stevia, cocoa.

Qhov kev tiv thaiv kab mob ntshav tiv thaiv yog muab los ntawm cov ntsiab lus ntawm D-pinitol, uas tswj cov ntshav qab zib cov ntshav siab nyob hauv hom II mob ntshav qab zib ua rau muaj qhov nce ntawm insulin rhiab heev. Ntxiv rau, cov lus sib xyaw ntawm cov txiv hmab txiv ntoo muaj xws li: hemicellulose, cellulose (18%), tannins, piam thaj (48-56%) sawv cev los ntawm cov piam thaj, sucrose thiab fructose.

Los ntawm cov txiv hmab txiv ntoo ua ntej ntawm cov ntoo carob los ntawm kev sib tsoo, carob tau txais uas zoo li cocoa, thiab qab qab zib dua qab qab qab zib zoo li. Raws li rau cov nuj nqis, cov ntsiab lus calorie ntawm carob yog li 229 kcal ib 100 g ntawm cov khoom, thiab GI yog kwv yees li 40 units. Nws yuav pab tau kom nco ntsoov tias carob, zoo li stevia, yog lub ntuj tso pa.

Lub glycemic Performance index yog ib qho ntawm cov ntsuas tseem ceeb. Ua tsaug rau nws, koj tuaj yeem tsis tsuas yog xam koj cov zaub mov noj thiab tswj kom muaj piam thaj ntau, tab sis kuj tseem yuav tawm tsam qhov hnyav. Rau lub hom phiaj no, cov ntxhuav tshwj xeeb tau siv, hauv qhov ntsuas ntawm GI cov khoom thiab cov tais diav los ntawm lawv tau qhia.

Carob yog dab tsi thiab nws cov glycemic index yog dab tsi?

Carob yog av carob cov txiv hmab txiv ntoo paub rau lawv cov yam ntxwv antidiabetic. Lawv siv nyob rau hauv daim ntawv ntawm cov ntshav qab zib ntxiv, uas yog ua tiav hloov chaw rau cocoa, stevia thiab qab zib li qub.

Ntawm cov ntshav qab zib, carob yog qhov tseem ceeb hauv qhov nws muaj D-pinitol, uas ua rau cov insulin tsis kam thiab ua rau cov ntshav glycemia hauv ntshav qab zib hom 2 tsawg. Cov txiv hmab txiv ntoo muaj qee hom suab thaj (fructose, sucrose, qabzib), tannins, cellulose, protein, hemicellulose thiab ntau cov zaub mov (phosphorus, tooj liab, barium, manganese, npib tsib xee, magnesium, hlau) thiab vitamins.

Cov ntsiab lus calorie ntawm cov hmoov yog 229 kcal ib 100 g. Lub glycemic index ntawm carob yog 40 units.

Lwm qhov zoo dua ntawm cov ntoo carob yog tias nws xyaum tsis ua rau ua xua, yog li ntawd nws tau muab ntau rau menyuam yaus. Tab sis txawm hais tias cov ntsiab lus ntawm cov calories tsawg, nws yuav tsum tsis raug tsim txom, qhov qab zib no tsis tuaj yeem, vim tias ntau ntau kuj tseem tuaj yeem ua rau cov ntshav qab zib nce ntxiv. Yog li, muaj ntshav qab zib, cov khoom qab zib carob pub rau noj, tab sis tsuas yog tsawg.

Ntxiv nrog rau cov hmoov, carob syrup yog siv. Koj tuaj yeem hliv tsev cheese nrog qab zib ntses lossis txiv hmab txiv ntoo caij. Thiab txhawm rau npaj cov tshuaj tsw qab, tsuas yog tov ib diav carob nrog 200 ml ntawm mis nyuj lossis dej. Txhawm rau saj, ntxiv me ntsis vanilla lossis cinnamon rau hauv dej haus.

Tus mob ntshav qab zib tuaj yeem kho lawv tus kheej mus rau kev haus kas fes carob uas lawv ua lawv tus kheej lossis yuav hauv khw muag khoom tshwj xeeb. Cov hmoov kuj tseem siv rau hauv ci, tom qab ntawd nws yuav tau qab qab ntxiag chocolate ntxoov ntxoo thiab qab ntxiag caramel-txiv ntoo tsw.

Los ntawm cov noob taum carob, koj tuaj yeem ua cov khoom qab zib, chocolate lossis lwm yam khoom qab zib yam tsis muaj qab zib. Nrog tswj ntshav qab zib tswj, qee zaum chocolate carob qee zaum pub. Los npaj nws koj yuav xav tau:

1. caroba (60 g),
2. cocoa butter (100 g),
3. mis hmoov (50 g),
4. ntau yam tshuaj ntxiv (txiv maj phaub, cinnamon, txiv ntoo, noob hnav, noob poppy).

Lub carob taum hmoov yog sieved siv sieve. Tom qab ntawd, hauv dej da dej, yaj lub butter, qhov twg carob thiab mis nyuj hmoov tau nchuav.

Lub sib xws ntawm cov sib tov yuav tsum zoo li tuab qaub cream. Tom qab ntawd ntxiv cov txuj lom, txiv ntoo lossis txiv hmab txiv ntoo qhuav rau hauv chocolate. Lub txiaj ntsig sib tov yog pw ua ke hauv cov ntawv lossis tsim los ntawm nws lub chocolate bar thiab muab tso rau hauv lub tub yees kom txog thaum khov kho.

Raws li koj tuaj yeem pom, glycemic qhov ntsuas ntawm cov zaub mov tau txiav txim siab los ntawm hom qab zib twg hauv nws. Piv txwv, cov khoom lag luam uas muaj cov piam thaj tso rau hauv GI siab.

Thiab cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo muaj ntau nyob rau hauv fructose feem ntau muaj GI tsawg. Cov no suav nrog blackcurrant (14), plum, cherry, txiv qaub (21), cherry plum (26), kua, hiav txwv buckthorn, (29), physalis (14), apricot (19), txiv pos nphuab (27), prunes thiab txiv ntoo qab zib ( 24).

Tus kws tshaj lij hauv kev yees duab hauv tsab xov xwm no yuav tham txog cov txiaj ntsig ntawm carob.