Glycemic Performance index ntawm carrots > Noj qab zib rau cov ntshav qab zib

Yog tias koj muaj ntshav qab zib lossis tus neeg noj zaub mov ua kom paub zoo txog kev noj zaub mov kom tsawg, koj yuav tsum paub txog glycemic index. Koj yuav paub tias cov zaub, xws li zaub ntug hauv paus, yog qhov zoo rau koj. Yog tias koj noj zaub ntug hauv paus txhua hnub lossis xav txog kev noj lawv rau cov txiaj ntsig kev noj qab haus huv, koj yuav xav paub lawv qhov glycemic index yog dab tsi thiab seb koj lub cev ua li cas rau lawv.

Glycemic Performance index

Cov. Thaum xub thawj siab ib muag, lub glycemic Performance index yuav zoo li tsis meej pem, tab sis qhov tseeb nws yog qhov muaj txiaj ntsig thiab nkag siab yooj yim. Lub glycemic Performance index yog suav ua lej uas ntsuas cov zaub mov thiab dej haus los ntawm lawv lub peev xwm los nce cov ntshav qab zib thiab insulin theem. Cov zaub mov thiab dej haus uas muaj ntau dua 70 yog suav tias yog zaub mov GI siab thiab muaj feem yuav ua rau cov ntshav qab zib sai sai. Cov zaub mov thiab dej qab zib uas poob qis dua 55 hauv qhov ntsuas yog suav tias yog cov zaub mov GI tsawg thiab tsis yooj yim cuam tshuam rau cov ntshav qab zib lossis cov ntshav ntau.

Gi ntawm carrots

Tsis zoo li qee yam khoom noj, glycemic Performance index ntawm carrots tuaj yeem sib txawv zoo nkauj ntau. Raws li Harvard Tsev Kawm Ntawv Kho Mob, carrots muaj qhov ntsuas glycemic ntawm 47, ntxiv lossis rho tawm 16. Muaj ntau ntau yam uas txiav txim siab glycemic Performance index kev ntsuas nyob rau hauv cov zaub mov, suav nrog ntau npaum li cas cov zaub mov ua siav thiab ntau npaum li cas cov zaub mov ua tiav. Performance index 39. Cov txiv hmab txiv ntoo 100 feem pua cov kua txiv ntug hauv paus muaj cov glycemic Performance index ntawm 45. Cov kaus poom zaub ntsuab hauv cov txheej txheem tau ua tiav yog yuav yog ntawm cov qib siab dua ntawm cov carrots.

Glycemic load

Dr. Johnny Bowden, Tus Kws Lij Choj, Tus Kws Saib Xyuas Khoom Noj Khoom Noj Zoo Tshaj Lij Choj, thiab tus sau ntawm 150 Qhov Khoom Noj Khoom Noj Zoo Tshaj Plaws hauv Ntiaj Teb, qhia tias koj kiag li yuav tsum tsis txhob cia cov glycemic index ntawm carrots los txwv koj ntawm kev noj lawv, txawm tias koj noj zaub mov zoo. Bowden piav qhia tias kev muaj glycemic load, dua li ntawm glycemic index, yog qhov tseem ceeb tseem ceeb npaum li cas rau cov khoom noj cuam tshuam rau cov ntshav qab zib thiab insulin theem. Dr. Bowden taw qhia tias cov carrots muaj cov tshuaj glycemic ntawm 3, uas nws hu tias "tsis txaus ntseeg poob qis." Txawm tias muaj glycemic qis qis, carrots tsis zoo li cuam tshuam cuam tshuam rau cov ntshav qab zib ntau ntau. Yog tias koj muaj ntshav qab zib, tham nrog koj tus kws kho mob yog tias koj tsis tau noj carrots thiab xav ntxiv rau koj cov zaub mov noj.

Cov txiaj ntsig kev noj qab haus huv

Bowden txiav txim siab txog cov carrots ntawm cov zaub mov zoo tshaj uas koj tuaj yeem noj, hais tias cov carrots muaj cov antioxidant uas muaj zog heev hu ua carotenoids. Carrots muaj alpha-carotene. Koj tau hnov cov beta-carotene, tab sis alpha-carotene tuaj yeem muaj peev xwm ntau dua thiab muaj txiaj ntsig zoo rau kev txwv kev loj hlob thiab tsim cov qog, raws li Bowden thiab biochemist Michiaki Murakoshi. thiab 30,000 IU ntawm cov vitamin A, uas yog rau lub sijhawm ntau dua li kev pom zoo pub nyiaj pub rau txhua hnub. Tsis txhob txhawj xeeb, tshaj koj RDA rau cov vitamin A, noj zaub ntug hauv paus tsis muaj teeb meem. Carrots tseem muaj cov tshuaj magnesium, phosphorus thiab vitamin C.

Carrots thiab GI

Lub glycemic Performance index ntawm carrots nyob ntawm hom kev ua:

Cov txiv hmab txiv ntoo nyoos - 35 chav nyob.
Kho cua sov zaub - 70-80 units.

Raws li koj tuaj yeem pom, glycemic Performance index ntawm hau thiab stewed carrots yog qhov siab heev.

Ib qho ntxiv, tus nqi sib txawv hauv cov kev txwv sib txawv nyob ntawm tus qauv thiab cov khoom siv khaws cia, qhov theem ntawm kev paub tab ntawm cov cag qoob loo thiab ntau hom.

Lub glycemic Performance index ntawm stewed carrots, ntxiv rau kib, ci hauv qhov cub, yog qhov tseem ceeb siab. Qhov nce hauv qhov ntsuas tau tshwm sim vim tias kev noj haus fiber ntau yog cov tshuaj tua pov tseg thaum kho cov cua sov.

Tsis tas li ntawd, theem ntawm glycemic Performance index ntawm carrots yog tus los ntawm txoj kev uas cov zaub txig. Nws tseem hais txog qhov ntsuas kub ntawm lub tais ua ntej noj.

Tab sis txawm hais tias koj xav tias GI ntawm cov khoom no siab, koj yuav tsum tsis txhob cais nws los ntawm kev noj haus. Tom qab tag nrho, carrots yog cov zaub uas tseem ceeb heev. Nws yog qhov zoo tshaj plaws los noj cov hauv paus zaub ntsuab nyoos, tsis txhob ua rau nws sov yog tias ua tau thiab nco ntsoov them nyiaj rau lub xeev ntawm lub cev kom tag nrho.

Carrots thiab nws cov txiaj ntsig zoo

Xav txog dab tsi glycemic Performance index ntawm carrots, nws yog qhov tsim nyog los kawm nws cov txiaj ntsig zoo.

Noj cov hauv paus qoob loo no tau muaj txiaj ntsig zoo rau retina. Carrots raug pom zoo kom noj nrog blepharitis thiab pom pob txha, mob qhov muag, myopia. Ib qho ntxiv, koj yuav tsum noj zaub ntug hauv paus ntau dua. Nws cov glycemic index yog qhov tsawg, thiab ntxiv rau, ua tsaug rau cov zaub no, cov pos hniav tau tshem tawm. Ib hom kev qhia txog tshuab thaum zom khoom noj yog qhov pab tau. Nws yuav muaj txiaj ntsig zoo rau lub xeev ntawm cov ntaub so mos.

Tsis tas li ntawd, cov kws tshawb fawb tau ua pov thawj tias cov carrots muaj cov nyhuv antibacterial. Cov roj tseem ceeb ntawm lub hauv paus muaj qhov ua tsis huv, uas ua kom puas tsuaj rau cov kab mob me me. Txawm li cas los xij, nws yuav tsum tau yug hauv lub siab tias cov neeg rog dhau los lossis muaj ntshav qab zib tsis pom zoo kom haus cov kua txiv hmab txiv ntoo hauv lub cev. Lub glycemic Performance index nyob rau hauv cov ntaub ntawv no yuav twv yuav raug hu nce, txij li thaum cov khoom yuav ua ntej-crushed. Txawm li cas los xij, cov kua txiv hmab txiv ntoo hauv lub cev ua kom zoo nkauj rov qab muaj zog tom qab kev ua haujlwm nyuaj thiab ua kom lub cev nrog cov vitamins thiab minerals.

Nco ntsoov tias yog tias koj haus nws ntau, nws tuaj yeem ua rau lom. Vim li ntawd, qaug zog, nkees nkees thiab xeev siab yog pom. Ntuav thiab mob taub hau kuj yuav tshwm sim. Tsuas yog tus kws qhia noj zaub mov thiaj li teem tau qhov xav kom tseg ntawm lub haus. Yog tias koj nyiam carrots nyoos thiab siav, lub glycemic Performance index yuav tsum raug xam tias yog. Txawm li cas los xij, ntsuas qhov ntsuas thaum siv cov khoom lag luam.

Noj Qab Haus Huv vitamins thiab Minerals

Cov zaub ntug hauv paus muaj cov vitamins tseem ceeb ntawm pawg B, C thiab E. Tsis tas li ntawd, muaj carotene hauv cov qoob loo hauv paus, uas, tom qab nws nkag mus rau hauv tib neeg lub cev, hloov mus rau hauv cov vitamin A. Qhov no yog qhov tshwj xeeb tshaj yog rau cov poj niam hluas.

Raws li rau cov zaub mov, lawv muaj nyob rau hauv cov zaub ntau heev. Cov no yog cov phosphorus thiab magnesium, zinc thiab chromium, iodine thiab cobalt, ntxiv rau fluorine thiab npib tsib xee. Tsis tas li ntawd, carrots muaj cov roj ntsha tseem ceeb heev.

Yoo mov hnub nyob rau carrots

Lub glycemic Performance index ntawm rhaub carrots yog ntau dua li nyoos, thiab yog li ntawd tsuas yog cov zaub uas tsis ua tiav rau kev ntsuas sov yog qhov tsim nyog rau hnub yoo mov. Hom kev noj haus no yog qhov nruj tshaj plaws. Nws tuaj yeem raug soj ntsuam tau li 3 hnub xwb. Nws raug tso cai kom noj ntau txog 500 g ntawm ib hnub zaub thiab haus 1 liter ntawm kefir. Txhua yam muab faib ua 5 ntu thiab siv tas hnub. Nws tseem yog ib qho tseem ceeb rau haus tsawg kawg 2 liv dej ntshiab ib hnub.

Zaub xam lav

Txhawm rau npaj zaub xam lav, koj yuav tsum nqa ob qho me me ntawm carrots thiab me ntsis txiv roj. Koj tseem yuav xav tau kua txiv qaub. Txhawm rau npaj cov zaub mov, koj yuav tsum ntxuav lub hauv paus qoob loo thiab tev nws ntawm daim tawv nqaij. Tom ntej no, cov zaub ntug hauv paus tau txhawm rau ntawm cov ntxhib ntxig thiab ua ke nrog kua txiv qaub, txiv roj roj me me ntxiv.

Carrot khoom noj qab zib nrog zib ntab

Yog tias koj nyob ntawm cov hniav qab zib, tom qab ntawd koj yuav twv yuav raug nyiam daim ntawv qhia tais, uas tau npaj hauv 10 feeb xwb. Cov khoom qab zib no ua tau nrog zib ntab. Nqa ib qho ntawm carrots, qee qhov zib ntab thiab txiv qaub. Carrots yog grated thiab seasoned nrog ib me nyuam diav ntawm zib ntab. Nws yog qhov tseem ceeb kom tsis txhob overdo nws, vim hais tias cov khoom siv tau yog qab zib. Tom qab ntawd, cov kua txiv qaub me ntsis ntxiv. Khoom qab zib muaj qis hauv calories.

Kauslim carrots

Ua noj cov Kauslim Kauslim, tshwj xeeb yog koj tuaj yeem ua tom tsev koj tus kheej. Txhawm rau ua qhov no, koj xav tau 400 g ntawm cov hauv paus zaub, uas tau rubbed rau ntawm grater. Tom ntej no, noj peb cloves ntawm qej, yav tas los tws los ntawm ib cov xovxwm. Lub tiav lawm loj yog sprinkled nrog coriander thiab kua txob. Thaum kawg, cov dos tau kib thiab ntxiv rau cov zaub. Xws li cov zaub xam lav yuav tsum tau muab tso rau hauv lub tub yees rau ob peb teev, kom nws nkag mus. Nws raug tso cai ua kom lub tais nrog ib qho me me ntawm cov txiv ntseej. Txawm li cas los xij, feem ntau nws tsis pom zoo kom noj cov zaub txhwb nplej hauv Kauslim rau cov neeg uas tau txheeb pom tias muaj kab mob ntawm txoj hnyuv.

Tsev cheese casserole

Nrog lub casserole no, koj tuaj yeem yooj yim rau koj cov zaub mov txawv. Rau ua noj ua haus, koj yuav tsum tau noj 1 kg ntawm carrots, 4 qe thiab 200 g ntawm tsev cheese. Cov zaub mov yog npaj zoo li no:

carrots yog tev thiab grated,
ntaus lub qe, tom qab ntawd ntxiv rau curd, sib tov qhov loj,
tom qab ntawd ntxiv cov carrots thiab sib tov txhua yam,
lub txiaj ntsig loj yog pw hauv lub tais ci.

Cov zaub mov yog ci rau 40 feeb ntawm qhov kub txog 180 degrees. Nws cov ntsiab lus calorie tsawg tsawg, yog li nws tuaj yeem noj txawm tias yuav poob rau qhov hnyav rau noj hmo.

Dab tsi yog glycemic index (GI) ntawm carrots thiab nws cuam tshuam li cas cov zaub ntsuab hauv ntshav qab zib?

Carrots yog cov zaub uas nyiam noj nyoos, ntxiv rau cov kua zaub, cov zaub mov loj thiab txawm tias ua cov ncuav qab zib. No ib cov hauv paus zaub yog qab heev, tab sis kuj muaj txiaj ntsig vim tias muaj beta-carotene, uas yog lub zog antioxidant, thiab tseem cuam tshuam rau cov metabolism thiab lub zeem muag.

Thaum xub thawj siab ib muag, carrots yog panacea rau cov neeg muaj ntshav qab zib. Qhov no puas yog - nyeem rau.

Qhov laj thawj rau kev tsis kam carrots los ntawm cov neeg mob ntshav qab zib yog qhov muaj cov carbohydrates hauv nws. Nws hloov tawm tias muaj cov suab thaj hauv ib lub zaub ntug hauv paus tsis ntau dua li ib me nyuam diav. Qhov no ntau npaum li cas nyab xeeb dua li ib txwm suab thaj granulated. Yog li ntawd, yog tias koj noj zaub ntsuab hauv cov tsiaj me, tsis muaj dab tsi tsis zoo yuav tshwm sim.

Cov txheej txheem sai dua ntawm kev sib cais cov khoom, qhov ntau dua nws GI.

Qhov taw qhia tseem ceeb rau tus mob ntshav qab zib yog ntshav qab zib, yog li lawv ib txwm ntsuas qhov ntsuas no. GI yuav pab tiv lub luag haujlwm no. Qee cov zaub mov muaj calorie ntau ntau tuaj yeem muaj qhov GI siab txaus, uas ua rau kev tsub zuj zuj ntawm lub cev rog.

Tab sis cov lus tsis sib thooj yog qhov ntsuas pom ntawm nplooj ntoos tuaj yeem yog los ntawm 35 txog 85! Qhov tseeb yog tias qhov ntsuas no nyob ntawm kev kho cua sov ntawm qhov khoom. Rog, qhov xwm yeem, qhov kub thiab txias - txhua qhov no txo lossis nce tus nqi ntawm kev nkag thiab kev nqus ntawm cov carbohydrates hauv cov ntshav.

Piv txwv li, GI ntawm cov carrots tsis yog 35, tab sis cov puree ntawm cov zaub rwj kub dua 75-92 (tsis muaj ntaub ntawv qhia kiag). Tus nqi ntawm cov zaub grated ntawm grater nplua zoo dua thaum siv qhov loj dua.

Tsis tsuas yog tus nqi ntawm cov zaub mov noj yog nyob ntawm seb cov qib piam thaj nce siab li cas, tab sis kuj nyob ntawm qhov kev txiav txim uas lawv tau noj rau. Yog li ntawd, nws yog qhov nyuaj kawg los laij GI ntawm ib pluag mov tag nrho. Txawm li cas los xij, koj yuav tsum paub glycemic index ntawm cov khoom noj.

Nyob rau ntawm hom 1, kab mob viav vias yuav luag tsis tsim cov tshuaj insulin, uas yog lub luag haujlwm thauj thiab nqus cov ntshav qabzib los ntawm hlwb. Noj zaub mov kom nruj yog qhov tsim nyog, thiab coob tus nyiam thiab paub cov khoom lag luam yuav tsum tau muab pov tseg txhua yam.

Vim lub siab cov ntsiab lus ntawm beta-carotene, carrots yuav pab txhim kho kev pom kev, tsim thiab cov metabolism hauv qhov qub. Tus kws qhia zaub mov qhia kom noj zaub ci, txawm tias tsis muaj ib lub tais noj, tsis pub ntau tshaj 2-3 daim nyob rau ib hnub. Yog tias koj nyiam ua zaub kib lossis stewed, ntxiv rau ntses lossis nqaij ntshiv.

Cov rwj thiab ci ci yog pom zoo rau cov neeg muaj ntshav qab zib hom 2. Koj tuaj yeem ua cov qos yaj ywm mos mos los ntawm nws, tab sis tsis ntau tshaj 4 zaug hauv ib lub lim tiam. Tab sis nyob rau hauv daim ntawv nyoos, koj tuaj yeem nce cov zaus ntau txog 8 zaug hauv ib lub lim tiam.

Kev noj haus ntawm cov neeg muaj ntshav qab zib yuav tsum muaj ntau cov vitamins B thiab ascorbic acid. Tsuas yog txaus lawv nyob rau hauv carrots. Tsis tas li ntawd, muaj cov vitamins ntawm pawg A, C, D, E, PP, iodine, potassium, folic acid yog tam sim no.

Cov Ntaub Ntawv Noj Khoom Noj Txog Carrots:

Cov ntsiab lus calories ntau - 35 kcal.
Protein - 1.31 gr.
Cov rog - 0.1 gr.
Kev noj haus fiber ntau - 2.3 g.
Mono- thiab disaccharides - 6.76 g.
Carbohydrates hauv cov hauv paus qoob loo tau nthuav tawm hauv cov qauv ntawm cov hmoov txhuv nplej siab thiab piam thaj. Txog ntshav qab zib, koj yuav tsum xav txog cov ntsiab lus qab zib. Cov cev nqaij nruab nrab hauv nruab nrab (75 gr.) Ntim 5-6 grams ntawm cov khoom no.

Los ntawm txoj kev, koj tuaj yeem nyeem peb cov ntawv sib txawv ntawm cov txiaj ntsig ntawm carrots rau tus poj niam lub cev.

Ib qho cuab yeej tseem ceeb ntawm kev noj haus fiber ntau nyob hauv cov carrots yog qhov lawv tiv thaiv cov as-ham los ntawm kev nqus sai, suav nrog cov piam thaj. Qhov no txhais tau hais tias cov neeg mob ntshav qab zib tau txais kev tiv thaiv los ntawm cov ntshav ntshav insulin nce siab tam sim.

Tab sis hom 1 ntshav qab zib raug pom zoo kom haus tsis ntau tshaj 3 cov qoob loo ib hnub twg. Raws li tau teev saud carrots muaj txog 6 gram qabzib, thiab noj zaub ntau dhau yuav ua rau cov ntshav qab zib hnyav.

Feem coob ntawm cov neeg mob hom 2 yog cov rog dhau. Yog li, nws yog qhov tseem ceeb kom xaiv cov khoom haum rau kev ua cov ntawv qhia zaub mov.

Carrots paub txog lawv cov ntsiab lus fiber ntau, uas yog qhov tsim nyog rau lub plab ua haujlwm, tshem tawm cov co toxins thiab co toxins tawm ntawm lub cev, thiab tsis tas nws nyuaj rau kev tswj lub cev qhov hnyav. Tab sis nws yuav muab lub zog rau lub cev tsuas yog ib ntus xwb, thiab tom qab ntawd kev qab los noj mov yuav loj tuaj.

Nrog ntshav qab zib mellitus hom 1 thiab hom 2, carrots tuaj yeem thiab yuav tsum tau noj. Tab sis nco ntsoov tias nws cov nyiaj yuav tsum tsis pub tshaj 200 g ib hnub!

Yog tias koj muaj mob hlab ntsws lossis raum pob zeb, cov kws qhia noj haus qhia kom noj zaub txhwb qaib sai li sai tau.

Ua xua rau cov neeg tsis haum cov neeg yuav tsum tsis txhob nqa nrog cov khoom no. Txawm hais tias cov khoom lag luam zoo heev, nws tsis tsim nyog noj nws hauv qhov ntau. Thaum noj ntau dua thiab hauv cov neeg muaj kev noj qab haus huv, tej zaum yuav muaj lub npe hu ua "carotene jaundice"Cov. Qhov zoo, qhov no tsis txaus ntshai, tab sis taug kev nrog daj ntseg sab plhu thiab xib teg tsis yog qab ntxiag heev. Nws yog txaus kom tsis suav cov carrots los ntawm kev noj haus.

Tsis txhob ua phem rau cov hauv paus zaub no yog tias koj muaj teeb meem nrog txoj hnyuv plab.

Txhawm rau cov txiaj ntsig zoo muaj nyob hauv cov carrots coj cov txiaj ntsig siab, koj yuav tsum paub cov cai rau lawv siv:

Sim siv cov txiv hmab txiv ntoo hluas, nws muaj vitamins ntau dua li lub xyoo dhau los ntawm kev cog qoob loo.
Rau kib, nws zoo dua rau kev txiav cov zaub ua tej daim loj. Finely grated carrots poob ntau cov ntsiab lus tseem ceeb thaum kho cov cua sov.
Yog tias koj xav noj zaub, tsis txhob tev nws. Tshem tawm cov tiav lawm carrots los ntawm lub lauj kaub thiab yaug nrog dej txias. Thiab tsuas yog tom qab ntawd tshem tawm cov tev. Yog li koj khaws cov nyiaj pab ntau tshaj.
Thaum ua noj carrots, sim ua kom tau los ntawm nrog qhov tsawg kawg nkaus ntawm cov roj zaub.
Cub ci zaub mov pub rau siv txhua hnub, tab sis tsis ntau tshaj 2 daim.
Zoo dua ua ke kib los yog stewed carrots nrog lwm cov zaub mov.
Fry lossis stew hauv paus qoob loo tsis pub dhau 15 feeb. Tab sis nws yuav tsum tau siav tsis pub ntev tshaj 1 teev.
Nws yog qhov zoo dua tsis yog khaws cov zaub hauv qab daus, tab sis kom nws muab tso rau hauv nws lub tub yees. Ntxiv mus, koj tuaj yeem khov ob qho tshiab thiab dej qab ntsev.

Cov kua txiv ntawm lub hauv paus qoob loo no txhim kho cov kev sib xyaw ntawm cov ntshav, ua kom txoj hnyuv zoo, tshem tawm cov co toxins, txhawb kev ua kom lub cev muaj zog. Tab sis nws cov txiaj ntsig tseem ceeb yog tias nws txo tus nqi ntawm cov piam thaj thiab rhuav tshem cov piam thaj, uas yog qhov tseem ceeb rau cov neeg mob ntshav qab zib.

Cov kua txiv no tsis yog ib yam li cov kua txiv kab ntxwv, tab sis nws tseem tuaj yeem ua mob rau lub plab. Yog li, nws tsis pom zoo kom noj rau hauv lub plab khoob.

Yog tias koj muaj mob caj dab lossis mob rwj, tom qab ntawd cov kua txiv tshiab yog zoo tshaj plaws nrog dej rhaub 1: 1.

Ua tib zoo mloog! Rau qhov kev npaj ntawm kua txiv carrot, nws yog qhov zoo dua yuav coj ci txiv kab ntxwv-puab ntau yam.

Glycemic Performance index

Hauv qab glycemic qhov ntsuas ntawm ib qho khoom yog txhais tau tus lej muaj nuj nqis, uas yog qhov lej ntawm qhov sib piv ntawm theem ntawm nce ntawm cov ntshav qab zib ntawm ib qho khoom lag luam mus rau theem ntawm cov piam thaj ntshiab, npaum li 100.

Ntau cov carrots nrog ponytails

Glycemic Performance index ntawm carrots:

carrots nyoos - GI yog 35 units,
carrots tom qab kev kho cua sov - GI yog li ntawm 70 txog 80 units.

Ua raws li tus txheej txheem ntawm kev kho cua sov, lub glycemic Performance index ntawm carrots yuav noj ntau qhov tseem ceeb. GI tuaj yeem sib txawv me ntsis nyob ntawm ntau yam, cia txoj kev los yog qib ntawm kev ua tiav ntawm cov zaub.

Kho tshav kub carrots, ua noj siav, muab kib lossis ci rau hauv qhov cub, muaj qhov ntsuas glycemic siab. Nws nce los ntawm qhov tseeb hais tias thaum lub sijhawm ua zaub mov, kev noj haus fiber ntau yog qhov ua kom puas. Cov qib siab yog ntxiv cuam tshuam los ntawm txoj kev uas cov khoom hauv av thiab qhov kub ntawm lub tais ua ntej ua haujlwm.

Tab sis txawm li cas los xij, txawm tias muaj qhov siab GI, koj yuav tsum tsis txhob tso tseg kiag li qhov khoom muaj txiaj ntsig zoo li cov carrots. Thaum npaj zaub mov noj, nws tsim nyog los xav txog cov xwm txheej ntawm lub cev thiab, yog tias ua tau, tsis txhob kib lossis ua zaub ntug hauv paus, tab sis siv nws ua nyoos.

Tseem ceeb thaj chaw ntawm carrots

Nws paub tias carrots muaj cov txiaj ntsig zoo ntawm tus kabmob retina, nws raug pom zoo rau kev mob qhov muag tsis pom kev, pom pob txha, mob pob txha thiab mob myopia. Yog tias koj muaj kab mob pos hniav, tom qab ntawd yog ua tau sim noj cov txiv tsawb uas tawv nyoos ntau dua. Xws li kev kawm txog tshuab muaj qhov txiaj ntsig zoo rau qhov mob ntawm cov pos hniav.

Ib qho kev kawm nthuav ntawm cov yam ntxwv ntawm cov carrots ua cov tshuaj tua kab mob. Phytoncides muaj nyob hauv cov roj hauv cov zaub ntug hauv paus muaj qhov cuam tshuam loj ntawm cov kab mob pathogenic.

Rau cov neeg uas saib xyuas cov ntshav qab zib thiab rog dhau, cov kua zaub ntug hauv paus tsis tas noj. Qhov tseeb yog tias thaum chopping carrots, noj zaub mov fiber ntau raug rhuav tshem, uas cia li nce qib GI.

Koj tuaj yeem haus kua txiv yam tsis muaj teeb meem yog tias koj xav tau lub zog tom qab ua haujlwm hnyav, lossis yog tias koj xav tau ntxiv lub cev nrog cov vitamins thiab cov zaub mov muaj txiaj ntsig. Nws yuav tsum nco ntsoov tias kev siv cov kua txiv carrot hauv qhov ntau yuav ua rau lom. Xeev siab, tsis muaj zog nchav. Tus nqi ntawm cov kua zaub ntug hauv av txhua hnub siv yuav tsum yog pom zoo nrog tus kws kho mob lossis tus neeg noj zaub mov noj haus.

Carrot kua txiv

Freshly squeezed concentrated kua txiv cov kua zaub ntsuab muaj GI = 45. Qhov ntsuas no ntau dua glycemic qhov ntsuas ntawm cov qoob loo nyoos, vim tias hauv cov kua hauv qab zib yog nqus sai dua los ntawm lub cev. Yog li, cov neeg muaj ntshav qab zib thiab rog dhau ntawm qhov teeb meem tau qhia kom txwv lawv txoj kev haus cov kua txiv tshiab hauv cov kua txiv thiab nco ntsoov dilute nws nrog dej kom txo tau cov concentration ntawm cov carbohydrates hauv cov dej haus.

Cov tshuaj lom neeg muaj pes tsawg leeg ntawm carrots

Cov hauv paus qoob loo no muaj ntau qhov muaj txiaj ntsig. Cov nplua nuj tshuaj lom neeg muaj xws li raug rau cov carrots tshiab, tab sis, raws li cov khoom noj khoom haus, rwj thiab stewed cag qoob loo muaj txiaj ntsig ntau dua, txij li thaum lub sijhawm kho cua sov lawv ua rau muaj cov antioxidants ntau.

Cov ntsiab lus calories ntawm carrots tshiab yog 35 kcal.

Tus nqi noj haus ntawm 100 g ntawm cov khoom raug nthuav tawm hauv qab no:

carbohydrates - 6.9 g
cov nqaijrog - 1.3 g
rog - 0.1 g
dej - 88 g
kev noj haus fiber ntau - 2.4 g,
tshauv - 1 g,
organic acids - 0.3 g.

Tshuaj lom neeg muaj pes tsawg leeg ntawm cov cag qoob suav suav nrog rau cov khoom siv xws li:

cov vitamins uas cuam tshuam zoo rau kev ua haujlwm ntawm ntau yam kabmob hauv lub cev - A, B1, B2, B4, B5, B6, B9, C, E, H, K, PP, ntxiv rau beta-carotene,
zom cov zaub mov carbohydrates - cov hmoov txhuv nplej siab, monosaccharides, qabzib, disaccharides, sucrose, fructose,
macroelements tseem ceeb, uas yog lub tsev cov ntaub ntawv rau txhua cov ntaub so ntswg ntawm tib neeg lub cev - potassium, calcium, magnesium, silicon, leej faj, sodium, phosphorus, chlorine,
muaj txiaj ntsig cov ntsiab lus uas cuam tshuam nrog ntau yam txheej txheem biochemical - txhuas, boron, hlau, iodine, manganese, tooj liab, fluorine, zinc, thiab lwm yam.
cov amino acids tseem ceeb uas tsis ua ke hauv tib neeg lub cev ntawm lawv tus kheej thiab tuaj yeem tsuas yog tau txais nrog cov khoom noj - arginine, isoleucine, leucine, lysine, methionine, cysteine, threonine, tryptophan, thiab lwm yam.
sib pauv ntawm cov amino acids uas xav tau lub sijhawm tseem ceeb rau kev sib sau ua ke ywj siab hauv lub cev - alanine, aspartic acid, glycine, glutamic acid, tyrosine, thiab lwm yam.
saturated fatty acids
polyunsaturated fatty acids uas tsim nyog rau lub cev - Omega-3, Omega-6.

Cov khoom muaj txiaj ntsig zoo rau lub cev

Vim nws cov tshuaj lom neeg muaj pes tsawg leeg, zaub ntug hauv paus muaj cov txiaj ntsig zoo rau tib neeg lub cev, yog li ntawd, cov qoob loo no tau pom zoo kom ntxiv rau hauv cov khoom noj kom thiaj li muaj zog tag nrho lub cev.

Cov muaj txiaj ntsig tseem ceeb ntawm cov carrots muaj li hauv qab no:

stimulates cov txheej txheem kev zom zaub mov muaj zog thiab ua kom nrawm tawg taus ntawm cov as-ham,
pab tshem tawm ntawm co toxins,
nce tsis kam mus kis kab mob tiv thaiv,
tiv thaiv kev txhim kho kev mob qog,
stimules plab zom mov,
ntxuav lub raum ntawm cov xuab zeb thiab cov pob zeb me me,
muaj txiaj ntsig zoo rau lub siab,
txhawb nqa lub cev suab thiab muab nws nrog lub zog,
muaj qhov ua kom zoo rau lub paj hlwb,
ua kom nrawm kho cov tawv nqaij thiab txhawb txoj kev kho kom zoo.

Kuv puas tuaj yeem siv cov kua zaub ntsuab thiab zaub ntug hauv paus rau cov ntshav qab zib?

Mob ntshav qab zib mellitus yog hais txog cov kab mob endocrine thiab tuaj yeem tshwm sim hauv txhua tus neeg nyob hauv qab ntawm ntau yam. Nws lub ntsiab lus nyob rau hauv qhov teeb meem kev nqus ntawm cov piam thaj los ntawm lub cev, uas tau pom los ntawm qhov tseeb tias insulin tsis ua haujlwm - cov tshuaj lub luag haujlwm rau qhov rhuav tshem cov ntshav qab zib.

Raws li kev faib tawm feem ntau lees paub, kab mob ntshav qab zib mellitus tau muab faib ua 2 hom. Txhua ntawm lawv muaj nws tus kheej ua thiab cov txheej txheem kho, tab sis nyob rau hauv ob qho tib si, cov neeg mob tau txais kev noj zaub mov tshwj xeeb, uas yog tsim los txo cov nyiaj carbohydrates hauv kev noj haus.

Carrots muaj ib qho tseem ceeb ntawm kev noj haus fiber ntau, uas ua rau poob qis ntawm cov piam thaj thiab muaj txiaj ntsig zoo ntawm kev noj zaub mov hauv lub cev. Qhov no tiv thaiv qhov tshwm sim ntawm kev dhia mus sai hauv insulin hauv lub cev, yog li cov qoob loo no tau pom zoo kom ntxiv rau cov ntawv qhia zaub mov noj rau ntshav qab zib. Tab sis tib lub sijhawm, nws yog qhov yuav tsum tau soj ntsuam qhov ntsuas thiab ua raws li qee qhov kev pom zoo nyob ntawm seb hom kab mob no.

Cov yam ntxwv ntawm carrots nyob hauv hom muaj hom 1 ntawm tus kab mob no tau sau tseg hauv qab no:

koj tuaj yeem noj zaub ci (2-3 daim ib hnub),
nws yog kev tso cai los ntxiv me ntsis tws hauv paus hauv kev npaj ntawm stew nqaij stew,
koj tuaj yeem noj cov zaub nyoos, tab sis tsis ntau tshaj 3 qhov nruab nrab ntawm cov qoob loo hauv ib hnub,
nyob rau hauv daim ntawv kib, zaub yog qhov zoo rau noj nrog ntses, ntxiv ib qho me me rau cov zaub mov thaum ua noj.

li 4 zaug hauv ib lub lim tiam koj tuaj yeem noj cov khoom noj haus hau lim,
nws raug tso cai los siv ci hauv paus zaub (txhua 2 hnub) ua ib sab zaub mov hauv cov zaub mov,
cov zaub nyoos tuaj yeem nyob hauv cov zaub mov noj qab zib txhua hnub - 1-2 cov txiv ntoo nruab nrab tau pub rau noj,
kib, nws tsis pom zoo kom siv cov khoom, vim qhov no pab txhawb kom qhov nce nrawm ntawm cov hnyav dua.

Txhua tus neeg mob ntshav qab zib yuav tsum muaj cov kua zaub ntug hauv lub cev cov zaub mov hauv lawv cov zaub mov noj. Nws txhim kho cov tshuaj lom neeg cov roj ntsha ntawm cov ntshav, txo qis ntawm kev rhuav tshem ntawm carbohydrates thiab tawm tsam qhov nqus sai ntawm cov piam thaj.

Cov hauv qab no yog cov lus qhia yooj yim rau haus dej haus no rau ntshav qab zib:

rau kev npaj kua txiv, nws raug nquahu kom xaiv cov txiv kab ntxwv ci ci hauv paus zaub ntawm daim foos tsis yog,
cov dej haus tshiab tsim nyog yuav tsum tau diluted nrog tib tus nqi ntawm ntuav dej npau npau,
txhawm rau tiv thaiv lub voos ntawm lub plab zom mov, nws yog qhov zoo dua rau haus kua txiv carrot tom qab noj mov, thiab tsis nyob rau ntawm lub plab khoob,
nws raug nquahu kom npaj cov dej haus tam sim ntawd ua ntej siv los khaws tag nrho cov as-ham hauv nws.

Cov kab mob ntshav qab zib hom muaj nyob hauv qab no:

txhawm rau ua zaub mov noj koj yuav tsum siv cov zaub hluas, vim tias lawv muaj cov vitamins ntau,
rau stewing thiab frying, nws yog ntshaw kom txiav cov txiv ntoo ua tej daim loj - hauv daim ntawv no, nws poob cov ntsiab lus tseem ceeb thaum ua noj,
Nws raug nquahu kom ua zaub carrots hauv tev tsis tas txiav nws mus rau hauv qhov chaw kom khaws txhua tus vitamins. Tom qab npau npau lub hauv paus cov qoob loo, nws yog qhov tsim nyog yuav tsum tau muab ntsuav nrog dej txias, thiab tom qab ntawd huv,
Txhawm rau kib carrots koj yuav tsum siv cov roj zaub tsawg kawg,
nws raug nquahu kom noj cov zaub hauv paus tsis ntau dua 1 teev, thiab stew thiab kib - li 10-15 feeb,
Rau kev khaws cia zoo dua, carrots tuaj yeem khov los ntawm muab tso rau hauv lub freezer.

Cov txheej txheem ua pov thawj thiab ua rau muaj kev phom sij

Carrots pab ua kom lub cev muaj zog nrog cov as-ham tseem ceeb. Tab sis thaum noj ntau ntau, nws ua rau muaj ntau cov vitamin A hauv cov ntshav. Qhov no ua rau muaj kev haus ntau dhau thiab tuaj yeem ua rau muaj kev tsis zoo tshwm sim hauv daim ntawv ntawm kiv taub hau, xeev siab, daj ntseg ntawm daim tawv nqaij thiab tawm pob xoo.

Cov kev txwv tsis pub siv rau cov zaub no tau muaj rau hauv qab no:
cov kab mob ntawm lub plab lossis cov hnyuv (mob rwj, mob plab thiab lwm cov txheej txheem ua paug) - cov khoom lag luam muaj cov tshuaj uas ua rau lub plab zom mov ntawm lub plab zom mov,
ua xua rau cov hauv paus qoob loo - tuaj yeem ua rau xeev siab lossis ua pob liab liab,
cov pob zeb loj hauv ob lub raum - kev siv cov hauv paus qoob loo tuaj yeem ua rau lub zog ntawm cov pob zeb loj hauv lub kwj dej tso quav thiab txhaws nws,
lub siab ua haujlwm tsis zoo - cov zaub muaj ntau ntawm beta-carotene, yog li ntawd, nrog cov kab mob ntawm cov khoom hauv nruab nrog cev, lub cev ua haujlwm nyuaj rau cov khoom no.

Carrots tuaj yeem yog cov txiaj ntsig zoo thiab muaj txiaj ntsig ntxiv rau kev noj zaub mov noj txhua hnub, thiab txawm tias cov neeg muaj ntshav qab zib muaj peev xwm noj nws hauv qhov tsawg. Paub txog glycemic Performance index thiab cov yam ntxwv ntawm cov qoob loo cag no, koj tuaj yeem siv nws hauv cov zaub mov nrog cov txiaj ntsig siab tshaj plaws.

Stewed carrots hauv qhov cub qeeb

Daim ntawv qhia rau stewed carrots hauv lub qhov cub qeeb yog raws li hauv qab no:

Txiav cov hauv paus dos rau hauv cov qhov loj loj, thiab kua txob rau hauv ib daim hlab.
Carrots yuav tsum tau grated on ib coarse grater.
Qej txiav mus rau hauv cov nyias nyias.
Cov zaub ci tau muab tso hauv ntau lub tais.
Tom ntej no, ntxiv qaub cream thiab me ntsis tws Walnut.
Koj kuj yuav tsum tau muab cov nplooj Bay thiab kua txob tso rau hauv cov zaub mov, nrog rau ntsev.
Qhov loj yog ntim nrog dej, thiab tom qab ntawd stewed rau 20 feeb nyob rau hauv "Extinguishing" hom.

Raws li koj tuaj yeem pom, carrots yog ib qho zaub zoo heev. Nws yuav tsum nco ntsoov tias nws GI muaj peev xwm sib txawv nyob rau hauv ntau qhov kev txwv nyob ntawm qee yam mob thiab txoj kev npaj. Muaj ntau cov zaub mov txawv ntawm cov carrots uas ua rau koj cov zaub mov ntau yam, ua kom noj qab haus huv thiab tso cai rau koj kom poob phaus. Xaiv cov khoom noj uas muaj glycemic index tsawg, qhov no yuav pab koj kom tsis txhob muaj ntau yam teeb meem.

Qee cov txiaj ntsig ntawm kua txiv thiab lawv siv

Txhawm rau npaj cov dej haus vitamin no, koj yuav tsum xub nyem cov kua txiv los ntawm cov carrots, zaub txhwb qaib, zaub ntsuab thiab zaub kav.

zaub ntug hauv paus - 210 ml
zaub txhwb qaib - 60 ml,
zaub ntsuab - 90 ml,
celery - 120 ml.

Tom qab ntawd sib tov txhua blanks - dej haus yog npaj txhij. Koj yuav tsum tau haus dej tsis ntau tshaj 3 zaug ntawm 0.5 liv ib hnub.

Cov dej sib tov no yuav pab kom yuag poob, ua kom lub cev yuag.

Ua tsaug rau cov poov tshuaj muaj nyob rau hauv cov dib, cov kua txiv los ntawm cov zaub no yog qhov muaj txiaj ntsig los coj kom ntxiv dag zog rau cov hlab ntsha thiab ua kom lub siab ntawm txoj hlab ntshav (uas yog qhov tshwj xeeb tshaj yog rau ntshav qab zib).

Ntxuav thiab tev zaub, txiav ua tej daim me me.
Muab txhua yam tso rau hauv rab thiab ntxiv dej ntxiv.
Sib tov kom txog thaum tus.

Koj tuaj yeem ntxiv me ntsis txiv qaub lossis kua txiv tso rau cov dej haus ua tiav, nrog rau tws dill.

Cov kua txiv Carrot-dib ua rau lub raum rov qab zoo thiab ntxuav lawv ntawm co toxins.

Carrots xav tau los tswj kev zom zaub mov hauv lub cev. Vim tias muaj cov tshuaj fiber ntau hauv nws, koj tuaj yeem tswj hwm qhov nce siab los yog txo qis hauv lub cev, nws yog qhov tseem ceeb heev rau cov neeg muaj ntshav qab zib hom 2. Kev sib xyaw ua ke ntawm kev kho mob dav dav nrog kev kho cov kua txiv ua zaub ntsuab kuj pom zoo los ntawm kev noj haus zoo.

Glycemic Performance index (Gi) Av Yog ib qho kev ntsuas uas qhia txog qhov nce ntxiv ntawm cov piam thaj hauv ntshav thaum noj thiab assimilating cov khoom piv rau haus cov ntshiab qabzib, qhia raws li feem pua.

Raws li, GI ntawm cov piam thaj yog 100. Cov qib ntawm cov piam thaj (ntshav qabzib) hauv cov ntshav hu ua glycemia, yog li lub npe ntawm qhov ntsuas. Tom qab kwv yees cov zaub mov uas muaj glycemic index qis, cov suab thaj nce siab qeeb dua thiab txo tus nqi ntau dua li thaum assimilation ntawm cov zaub mov nrog lub siab ntsuas.

Lub rooj glycemic index tau faib cov khoom rau peb pawg: qis (0-35), nruab nrab (35-50) thiab GI siab (ntau dua 50). Txog kev noj qab haus huv thiab kev poob phaus, koj yuav tsum noj zaub mov ntau dua nrog qhov qis thiab nruab nrab glycemic index thiab txwv lawv kom ntau. Qhov no yog qhov tseeb tshwj xeeb rau cov "tsis zoo" carbohydrates: lawv GI yog qhov siab heev. Nrog rau cov zaub mov uas muaj qhov ntsuas siab, koj yuav tsum tau noj cov zaub mov nrog GI tsawg, thiab zaub xam lav tshiab yuav yog qhov zoo ntxiv rau cov zaub mov tseem ceeb. Lub glycemic Performance index, piv txwv, ntawm cov qos yaj ywm, txiv tsawb, hnub tim, cov nqaij beets, lawv yuav tsum tau cais tawm ntawm cov khoom noj. Lub glycemic Performance index ntawm zaub, zaub nyoos, txiv apples, buckwheat tso cai rau koj rau tus cwj pwm rau lawv cov khoom noj khoom haus.

Kev nce sai hauv cov ntshav qab zib ua rau muaj cov kua dej ntau ntxiv, uas pab txhawb kom lub cev nce ntxiv ntawm lub cev rogCov. Tshaj cov piam thaj, uas nkag rau hauv cov ntshav ntxiv, hloov mus rau cov rog. Muaj kev noj haus raws li kev xaiv ntawm cov khoom los ntawm glycemic Performance index - Montignac kev noj haus.