Lub glycemic Performance index ntawm legumes

Lub siab glycemic Performance index ntawm kaus poom taum ua rau nws txwv nyob rau hauv cov ntshav qab zib. Fresh thiab qhuav legumes yog suav tias yog cov khoom lag luam nrog GI tsawg, nws raug pom zoo kom tsau lawv ua ntej ua noj thiab rhaub hauv cov dej qab ntsev. Kev kho cua sov no tso cai rau koj kom txuag tau feem ntau ntawm cov vitamins, thaum GI tsis loj hlob ntau npaum li thaum canning.

TSEEM CEEB YUAV TSUM! Txawm tias cov ntshav qab zib siab tshaj plaws tuaj yeem kho tau hauv tsev, tsis tas yuav phais lossis tsev kho mob. Tsuas nyeem dab tsi Marina Vladimirovna hais. nyeem cov lus pom zoo.

Dab tsi yog glycemic index?

Kev loj hlob npaum li cas ntawm cov piam thaj hauv ntshav tom qab noj ib qho khoom muag qhia glycemic index. Ua tsaug rau qhov ntsuas no, cov neeg muaj kev mob ntshav qab zib tuaj yeem ua cov zaub mov noj txhua hnub yam tsis muaj kev ntshai tshwm sim ntawm cov piam thaj hauv qab zib. GI ntawm cov piam thaj tau coj los ua tus qauv - nws yog 100. Khoom noj khoom haus nrog GI siab dua 70 yog qhov txaus ntshai rau ntshav qab zib. Cov khoom lag luam muaj GI qis dua 40 raug txiav txim siab muaj txiaj ntsig zoo. Thaum siv, zaub mov maj mam zom, maj mam nce qab zib. Kev sib ntxiv ntawm cov zaub mov zoo li no rau hauv kev noj haus zoo ib txwm muaj qhov pom kev thiab kev noj qab haus huv ntawm txhua tus neeg. Cov khoom lag luam suav nrog cov qoob loo, zaub, txiv hmab txiv ntoo, thiab txiv ntoo pob zeb.

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

Yuav legumes rau cov khoom noj?

Legumes raug pom zoo kom muab ntxiv los ua zaub mov rau cov neeg uas muaj ntshav qab zib. Lub glycemic Performance index ntawm legumes yog tsawg thaum noj tshiab los yog hau. Cov kaus poom ntsuab taum, lentils lossis taum, vim kev kho cua sov ntev, muaj GI siab thiab cov ntsiab lus tsawg ntawm cov khoom siv tau txais txiaj ntsig. Thaum tshiab legumes yog lub tsev rau khoom ntawm zaub protein thiab macronutrients.

Vim tias cov ntsiab lus ntawm cov calorie siab, qhov loj me ntawm txhua hnub ntawm legumes yuav tsum tau ua kom tsawg.

Cov Ntshav Qab Zib Pab Nyiaj:

• nrog kev siv tsis tu ncua, qhov tshwm sim ntawm kev mob ntshav qab zib yog txo 25%,
• tus nqi ntawm cov carbohydrates hauv legumes yog qhov tsawg heev, lawv tau zom rau ib lub sijhawm ntev thiab cov kua dej tsis tsim nyog rau lawv kev nqus,
• tag nrho cov legumes tshem tawm cov "roj" phem los ntawm lub cev.

Dab tsi yog GI ntawm txawv legumes?

Taum ntawm Ntshav Qab Zib

• cov nqaijrog - 24 g,
• rog - 2 g
• carbohydrates - 60 g
• dej - 12 g
• calcium - 140 mg
• magnesium - 150 mg.

Txhawm rau tshem tawm cov tshuaj phem, ua ntej ua noj, liab taum nplej liab tau tsau rau hauv dej thaum hmo ntuj lossis ib nrab hnub. Nyob rau lub sijhawm no, cov noob yuav sau nrog dej, ua kom muag, yam uas ua rau tsam plab yuav yaj hauv nws. Cov txheej txheem ua noj ua haus tom qab so so tsis siv sijhawm ntau. Lub glycemic Performance index ntawm taum tso cai rau koj noj nws txhua hnub, saib xyuas qhov tsis muaj txiaj ntsig zoo.

Chickpeas lossis yaj yaj

• cov vitamins - E, pab pawg B,
• kab kawm - K, B, Se, Mn, Fe, Mg, P, Ca,
• cov rog, fiber, zaub protein.

100 grams ntawm chickpea muaj 320 kcal.

Cov nyhuv ntawm kev npau npau qaib hauv qab ntawm lub cev:

Cov nyhuv diuretic yog pom tshwm tom qab noj chickpeas.

• txo txoj kev pheej hmoo mob cancer
• normalizes ntshav qab zib
• muaj cov kev tiv thaiv kab mob los ntawm atherosclerosis, mob plawv thiab mob plawv, mob plawv,
• nthuav lub cev tiv thaiv kab mob
• txhim kho cov txheej txheem hauv metabolic, ua rau cem quav,
• slows kev laus
• replenishes hlau khw muag khoom, normalizes hemoglobin,
• txhim kho cov tawv nqaij mob, pab kho qhov mob rwj, eczema,
• Nws muaj cov nyhuv diuretic me me.

Germinated yaj taum mog tshwj xeeb tshaj yog siv tau. Hauv lub xeev no, cov macronutrients muaj txiaj ntsig ua haujlwm. Txawm li cas los xij, ua ntej ntxiv rau kev noj zaub mov, koj yuav tsum paub seb puas muaj kev phiv tshuaj. Cov taum no yog txwv rau kev ua xua. Vim tias cov roj ntsha tsim muaj ntau dua, nws zoo dua rau koj nrog koj tus kws kho mob tham txog qhov tau ntxiv cov zaub mov ntxiv. Kuj, mutton taum pauv yuav tsum tsis txhob tau noj nrog gout.

Nws puas tseem zoo li tsis tuaj yeem kho ntshav qab zib?

Kev txiav txim los ntawm qhov tseeb tias koj tab tom nyeem cov kab no tam sim no, ib qho kev yeej ntawm kev tawm tsam cov ntshav qab zib hauv ntshav tsis nyob ntawm koj sab.

Thiab koj puas tau xav txog tsev kho mob? Nws yog kev nkag siab, vim tias ntshav qab zib yog ib qho txaus ntshai heev, uas, yog tias tsis kho, yuav ua rau muaj kev tuag. Kev nqhis dej ib txwm, tso zis ceev ceev, qhov muag plooj. Tag nrho cov tsos mob no yog paub txog koj tus kheej.

Tab sis nws puas tuaj yeem kho qhov laj thawj ntau dua li cov nyhuv? Peb pom zoo kom nyeem ib tsab xov xwm txog kev kho mob ntshav qab zib tam sim no. Nyeem kab lus >>

Lentils - tus neeg sawv cev zoo tshaj plaws ntawm pab pawg ntawm legumes

Vim nws cov solubility zoo, taum peas, taum thiab lentils tau txig los ntawm lub cev. Lawv sib txawv ntawm cov cereals thiab cereals nyob rau hauv uas cov protein ntawm legumes khaws lawv cov amino acid muaj pes tsawg leeg tag nrho.

Raws li lub ntsiab khoom noj tseem ceeb hauv 100 g ntawm cov khoom muaj:

Rau cov ntshav qab zib, ib qho kev nthuav dav tseem ceeb yog tias cereals (txhuv, txhuv barley, oatmeal) ntau dua li qhov muaj txiaj ntsig ntawm cov khoom noj (carbohydrates) thiab cov roj ntsha tsis muaj protein ntau. Taum taum thiab taum ua lub hauv paus rau kev npaj cov tub ntxhais hluas, nqaij nqaij, nqaij txiav.

Cov nqaij npuas npau npau yog siv hauv cov kua zaub thiab khaub noom ua rau garnish. Tus thawj coj hauv cov protein, nws muaj roj tsawg dua taum pauv. Hauv 1 lub khob cij muaj zog (XE) muaj 5 kab ntawm cov khoom noj khoom haus, thiab cov kua qaub - 7 tbsp. l Koj tuaj yeem noj nws cov ntshav qab zib ntau dua thiab tau txaus.

• cov tshuaj ntxhia (phosphorus, potassium),
• cov vitamins (thiamine, ascorbic acid, retinol),
• cov amino acids tseem ceeb (tryptophan, lysine, methionine),
• choline yog cov tshuaj tiv thaiv nitrogenous.

Hauv cov zaub mov ua noj, lentils, taum mog thiab taum yog hais ua ke nrog zaub (dos, taub dag, carrots, zaub qhwv, beets). Koj tuaj yeem ntxiv ib lub kua rau cov zaub nyoos nrog cov khoom qab zib. Lawv raug pom zoo rau siv rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib nrog cov nyom ntawm lub raum. Contraindications los siv tej zaum yuav yog tus neeg intolerance mus rau cov khoom noj los yog ua xua rau nws lub Cheebtsam.

Khoom noj qab zib rau ntshav qab zib

Peas, chickpeas (tshwj xeeb yog kua) muaj qhov ntau ntawm cov protein zaub, uas tau nqus los ntawm tib neeg lub cev zoo dua li tsiaj. Qhov no tuaj yeem cuam tshuam rau cov neeg tsis noj zaub noj, zoo rau tib neeg xav nrhiav zaub mov kom zoo (suav nrog kev kho mob, uas tsim nyog rau ntshav qab zib). Kev sib xyaw ntawm legumes nrog xim av (xim av) mov (GI 40-45) muaj tag nrho cov ntawm cov amino acids tseem ceeb.

Hauv daim ntawv ziab, legumes muaj GI tsawg, yog li lawv siv hauv ntshav qab zib yuav tsis ua rau muaj ntshav qabzib sai. Qhov tshwj tsis yog yog nyob kas poom zaub, uas tau npaj siv qab zib. Yog li, nws yog qhov zoo dua los kawm cov ntawv sau rau ntawm cov khoom lag luam: yog tias cov piam thaj hauv qhov muaj pes tsawg leeg, tom qab ntawd GI yuav raug siab, uas tsis tsim nyog rau kev noj haus ntshav qab zib.

Kws txawj noj zaub mov xav kom cov neeg mob ntshav qab zib ua kom lub noob taum ntsuab (ntsuab), uas muaj cov txiaj ntsig zoo rau kev ua haujlwm ntawm lub cev thiab ua rau cov kua ntshav tsis zais.

Cov zaub muaj cov vitamins ntawm pab pawg B, E, PP, carotene. Cov zaub mov: potassium, magnesium, sodium, phosphorus, hlau, zinc. Kev noj haus cog tsob ntoo txhawb cov hnyuv, uas yog qhov tseem ceeb rau kev rog.

GI lentils thiab taum pauv

Lub glycemic Performance index lossis GI ntawm cov khoom tso cai rau koj los soj ntsuam hauv kev muaj tiag qhov kev hloov hauv qib glycemic tom qab noj lawv. Tsis muaj ntshav qab zib cov ntshav txhawb nqa txhua. Cov no suav nrog:

• cov zaub ntsuab (zaub qhwv, dib, zucchini, tswb kua txob),
• pleev xim (tag nrho cov txiv lws suav, taub dag, radish),
• protein (ceev, nceb, kua).

Lub glycemic Performance index ntawm noob taum (siliculose) yog 42 units, lentils - 38. Lawv yog nyob rau hauv tib pab pawg nrog lub ntu ntawm ntsuas ntawm 30 txog 40. Kwv yees li, tib cov nuj nqis rau chickpeas, taum mog, thiab mung taum.

• txhim kho cov protein synthesis hauv lub cev lub cev,
• normalize lipid metabolism hauv,
• ua kom rov qab zoo hauv cov ntaub so ntswg uas puas lawm.

Taum, nyob ntawm seb cov duab, tau muab faib ua cov puag ncig thiab oval, elongated. Los ntawm cov xim, lawv muab faib ua qhov tseeb (liab, xim av, daj, ntsuab) thiab variegated. Cov taum dawb pom tau tias zoo dua li cov taum dawb. Nws raug nquahu kom siv nws rau thawj qhov kawm.

Cov xim taum thiab lentils muaj xim rau cov kua. Lub kua zaub hloov tsaus ntuj. Ua li no, muaj ib qho kev xaiv - cais nyias npaj nyias. Twb tau nyob hauv daim ntawv rhaub lawv ntxiv rau kua zaub ua ntej thaum ua noj.

Npaj, khaws cia hauv qhuav thiab cov kaus poom daim ntawv

Cov kaus poom taum thiab taum pauv feem ntau siv. Legumes ntawm kev lag luam tsim khoom yuav tsum muaj hnub ntau lawm ntawm Lub Yim Hli - Cuaj Hli. Nov yog lub sijhawm thaum cog qoob loo thiab tam sim ntawd raug siv rau nws lub hom phiaj. Cov kaus poom taum yog siv rau vinaigrettes, zaub nyoos.

Txhua hom ntawm pulses yuav tsum muaj lub sijhawm ua noj txawv (ntawm 20 feeb txog 1 teev). Kev sib xyaw thiab ua noj ua haus nyob rau tib lub sijhawm yog impractical. Chipped peas muaj qhov zoo dua tag nrho. Nws boils cia 1.5-2 lub sij hawm sai dua. Koj tuaj yeem ua ntau yam tais diav los ntawm cov taum rhaub nrog ntxiv ntawm lwm cov khoom lag luam (qe, hmoov, nqaij).

Cov saj thiab cov khoom noj muaj txiaj ntsig ntawm cov kua txiv kab ntxwv thiab taum pauv tau cuam tshuam los ntawm lawv qhov chaw cia khoom. Nws yog ib qho tseem ceeb tias cov khoom qhuav tsis muaj cov dej noo, kab, nas. Qhov zoo ntawm cov khoom muag leguminous raug soj ntsuam raws qhov loj me thiab kev ncaj ncees, kev ntsuas hluav taws xob, thiab lub cev muaj kuab paug.

Siv cov lus qhia taw qhia GI cov khoom yog yooj yim thiab yooj yim. Nws muaj ob kab ntawv. Ib tug qhia lub npe, lwm qhov qhia tau rau digital. Cov khoom noj khoom noj los ntawm tib pab pawg yog qhov sib hloov ua ke. Tus neeg mob ntshav qab zib 2-3 zaug hauv ib lub lim tiam tuaj yeem noj cov txiv kab ntxwv. Lauj kaub tais diav los ntawm nws thiab lwm yam keeb kwm tsis pom zoo rau cov neeg nws muaj mob rau txoj hnyuv (mob plab, mob plab, enteritis).