Cov zaub mov zoo rau cov neeg mob ntshav qab zib - yam twg?

Kev ci yuav suav tag nrho cov khoom noj uas tau noj thiab npaj los ntawm ci los ntawm ntau hom khob noom cookie. Txwv tsis pub ci rau cov neeg mob ntshav qab zib, kom muaj cov carbohydrate ntau dhau. Tso cai rau koj tus kheej los yuav cov ncuav qab zib uas twb npaj lawm, cov khob noom thiab cov hnab hauv lub hnab rau cov neeg mob ntshav qab zib uas tau noj tshuaj insulin ntau dua, i.e. txhaj cov insulin ua ntej txhua pluas noj. Koj tuaj yeem daws qhov teeb meem no yog tias koj noj khoom noj ci hauv tsev, xaiv cov khoom xyaw uas muaj kev nyab xeeb rau cov mob ntshav qab zib hom 2 xwb.

Peb yuav qhia koj ntau ntxiv txog cov txiaj ntsig thiab kev puas tsuaj ntawm cov khoom qab zib ua kua, ntawm no yog qee cov zaub mov txawv rau cov khoom qab zib noj, uas muaj cov ntsiab lus tsawg ntawm glycemia.

Ntshav qab zib noj-Ua nyab

Cov kws qhia kev noj zaub mov ntseeg tau hais tias kev noj zaub mov ntev dhau mus tsis zoo cuam tshuam rau lub xeev kev mob hlwb ntawm cov neeg mob, txo lawv txoj kev xav kom kho thiab ua raws li kws kho mob cov lus pom zoo, uas ua rau cov ntshav qab zib tsis qab thiab ua rau muaj teeb meem. Lawv pom zoo suav nrog hauv lawv cov zaub mov noj tib cov khoom pawg uas nthuav tawm txhua hnub ntawm lub rooj hauv cov neeg noj qab haus huv, tab sis kho lawv cov zaub mov txawv kom lawv tsawg dua glycemia. Cov khoom noj uas muaj cov zaub mov tsis muaj rog tsawg yuav nyob rau ntawm lub rooj ntshav cov ntshav qab zib ob zaug ib lub lim tiam, thiab yog tias tus mob muaj txiaj ntsig zoo (tsis tu ncua cov piam thaj, ntshav qis glycated hemoglobin, cov teeb meem tsis loj hlob) - ntau heev dua.

Hmoov rau cov ntshav qab zib ci

Lub ntsiab tseem ceeb ntawm txhua lub khob noom cookie yog hmoov nplej. Yuav luag txhua cov khoom lag luam siv hwm thiab qib qib hmoov nplej, qee zaum nrog ntxiv ntawm rye hmoov thiab xua. Lub glycemic Performance index ntawm xws li ci yog siab heev - los ntawm 55 (shortbread cookies) mus rau 75 (qhob cij dawb, waffles).

Hauv tsev ua noj, hom mob ntshav qab zib hom 2 zoo dua yog siv hom hmoov nplej nrog cov khoom noj kom tsawg thiab muaj qhov ntau ntawm cov zaub mov muaj fiber ntau: rye, oat, buckwheat. Tam sim no ntawm kev muag khoom muaj cov hmoov nplej tshwj xeeb rau cov zaub mov noj qab haus huv: tag nrho cov nplej, kab ntawv, nrog ntxiv ntawm xua, tev. Nws muaj cov ntsiab lus fiber ntau, vim tias cov khoom noj carbohydrates yog nqus tau qeeb dua. Ntawm cov ntshav qab zib mellitus, ci los ntawm cov hmoov nplej ntawd ua rau glycemia nce qis dua li cov khoom lag luam bakery. Lwm hom hmoov nplej rau cov neeg mob ntshav qab zib - txiv ntseej, flaxseed, chickpea - tuaj yeem muas hauv khw muag cov khoom noj organic thiab zaub mov noj qab haus huv, hauv cov khw loj. Cov hmoov nplej no zoo rau cov ncuav pastries - khaub noom, ncuav qab zib, ncuav qab zib.

Cov yam ntxwv ntawm ntau hom hmoov nplej:

Cov khoom xyaw ci ntxiv

Los ntawm cov lus saum toj no nws tuaj yeem pom tias txawm tias hom hmoov nplej muaj txiaj ntsig zoo tshaj plaws muaj cov ntsiab lus ntawm cov calories ntau thiab muaj cov carbohydrates ntau, yog li rau cov ntshav qab zib, koj yuav tsum siv zog los nce cov txiaj ntsig ntawm cov khoom qab zib uas tau npaj lawm los ntawm kev siv:

Lub tswv yim zoo ci rau cov ntshav qab zib hom 2 - nrog ib qho nqaij tawv nyias thiab ib qho ntim tau puv. Cov kev xaiv zoo: khoom qab zib, qhib ncuav, khoom qab zib ncuav jellied rau ntawm daim ntawv luv luv los yog sponge ncuav mog qab zib.
Tsis txhob muab butter tso rau hauv lub khob noom cookie, vim hais tias nws cuam tshuam tsis zoo rau kev noj qab haus huv ntawm cov ntshav qab zib: nce cov cholesterol, ua rau muaj kev nce qib ntawm atherosclerosis. Nws raug nquahu kom hloov nws nrog roj zaub lossis roj qab nyob zoo. Thaum muas cov roj qab rog, xyuam xim rau cov ntsiab lus ntawm cov rog pauv hauv nws. Qhov tsawg dua lawv yog, qhov ntau pab tau cov khoom no. Qhov zoo tshaj, cov rog pauv yuav tsum tsawg dua 2%.
Ci rau cov ntshav qab zib yuav tsum tsis txhob muaj qab zib sau thiab cov khaub thuas. Cov kab, jams, txiv hmab txiv ntoo thiab kua txiv ntoo thiab zib ntab, zib ntab, qab zib yog txhua yam ua kom tshem tawm.
Cov khoom qab zib ntawm pastries tau muab nrog kev pab ntawm sweeteners. Cov kev xaiv zoo tshaj plaws rau cov ntshav qab zib yog Stevia thiab Erythritol. Fructose, uas yog siv los npaj khoom qab zib rau cov ntshav qab zib, yog qhov tsis txaus siab vim tias Nws tsis tsuas yog ua rau nce hauv qab zib, tab sis kuj cuam tshuam rau daim siab.
Cov kev xaiv zoo tshaj plaws yog stewed zaub qhwv, dos, sorrel, cov nqaij ntshiv, cov nqaij ntshiv, qe, nceb, cov nqaij rog muaj roj tsawg hauv ntau hom kev sib txuas. Lub ntsiab tseem ceeb rau kev sau cov ntshav qab zib yog qhov muaj cov carbohydrates ntau, ntawm fiber ntau thiab protein ntau.

Cov Kev Qhia Ua Baking

Nws tsis tuaj yeem kwv yees yuav ua li cas ci thiab hom 2 mob ntshav qab zib hauv ib tus neeg mob tshwj xeeb yuav muab tso ua ke, vim hais tias cov nyhuv ntawm cov khoom ntawm glycemia tsis yog nyob ntawm qhov ntim thiab tus nqi ntawm cov kua dej tawm, tab sis kuj tseem ua rau cov yam ntxwv ntawm kev zom.

Txoj hauv kev txo qhov kev pheej hmoo tsawg:

Tsuas yog siv cov khoom ci thaum koj cov ntshav qab zib thiaj them rov qab. Yog tias cov piam thaj dhia, koj xav tau cov khoom noj kom nruj.
Nws raug nquahu tias kev ci nrog cov ntshav qab zib tseem yog ib qho kev kho mob, thiab tsis yog qhov qub. Koj tuaj yeem noj nws tsuas yog hauv cov khoom me me thiab tsis yog txhua hnub.
Thaum ci thawj zaug, hnyav txhua cov khoom xyaw. Thaum xaus, ntsuas lub tais noj zaub mov tiav thiab laij seb muaj pes tsawg calories thiab carbohydrates yog ib 100 g. Paub cov lej no, nws yuav yooj yim los twv seb lub cev qhov kev tawm tsam, xam thiab, yog tias tsim nyog, kho cov teeb meem carbohydrate txhua hnub.
Hnub thaum koj ci, txwv lwm cov khoom noj (carbohydrates) - khaub noom thiab mov ci.
Yuav ua li cas nkag siab tias nws puas tuaj yeem noj cov zaub mov ci: tom qab noj mov, tos 2 teev, thiab tom qab ntawd ntsuas cov piam thaj. Yog hais tias nws ib txwm ua, ces koj tus txiav ua tiav nws txoj haujlwm zoo, ci tuaj yeem txuas ntxiv rau hauv cov khoom noj. Yog tias cov piam thaj nce siab, kev ci yuav yog yuav tsum tau lawb tawm, lossis noj tsawg dua cov zaub mov kom sov.

Yooj Yim Siv Cov Phaj Ua Cov Ncauj Qab Zib Ua Noj

Raws li kev ntsuam xyuas no, koj tuaj yeem npaj cov ncuav qab zib thiab cov ncuav qab zib nrog cov ntawv sau rau savory rau cov neeg mob ntshav qab zib nrog hom 2:

ua khob noom cookie: peb ua kom sov 200 g ntawm mis rau 40 degrees, ncuav 100 g ntawm cov hmoov nplej dawb, 8 g ntawm poov xab qhuav rau hauv, sib xyaw zoo,
ntsuas tawm 200 g ntawm rye hmoov, zoo dua peeled. Ncuav rye hmoov rau hauv qhov npaj sib tov, nplawm tas li, kom txog thaum lub khob ntawm lub khob noom cookie piv rau kua porridge,
Npog daim txhuam cev nrog lub hau lossis ntawv ci, tawm lub qhov rau cov pa nkag, tshem tawm hauv qhov chaw sov so rau 8 teev,
ntxiv pinch ntawm ntsev rau lub khob noom cookie, yog tias xav tau - cov noob caraway, zuaj cov seem nplej uas cov hmoov nplej,
yob tawm, ua daim pies lossis pies, pw rau ntawm daim ntawv ci, qhov chaw rau 1 teev nyob rau hauv daim ntaub phuam. Rye mov paj qaws tsis zoo dua li nplej. Yog tias koj tsis tuaj yeem muab nws rub tawm los ntawm txoj hauv kev, sim tsim cov khoom lag luam nrog koj txhais tes ntawm cov txiag roj nrog roj zaub,
ci ncuav qab zib rau 20-30 feeb ntawm qhov kub (li 200 degrees).

Ncuav thiab ncuav pastries rau cov neeg mob ntshav qab zib

Hmoov tsis zoo, tus neeg mob uas muaj ntshav qab zib hom 2 tsis tuaj yeem them cov khoom qab zib thiab cov khoom qab zib zoo nkauj. Txawm li cas los xij, muaj ntau daim ntawv qhia hloov cov zaub mov hauv cov khoom uas tsim kev puas tsuaj rau cov neeg mob ntshav qab zib tau raug tshem tawm lossis lawv cov ntsiab lus tsawg heev. Lawv tsis muaj tsawg dua li cov ncuav ci li qub uas ib txwm muaj, thiab tuaj yeem ua qhov zoo kawg rau kev ua noj.

Tsawg Carb Zib ntab

Ib puas gram ntawm cov zib zib zib ntab no tsuas muaj 10 g carbohydrates thiab 105 kcal, yog li cov ncuav mog qab zib muaj kev nyab xeeb rau cov ntshav qab zib. Daim ntawv qhia:

Tus kws kho mob ntawm Kev Tshawb Fawb Kev Kho Mob, Lub Taub Hau ntawm lub koom haum ntawm Diabetology - Tatyana Yakovleva

Kuv tau kawm mob ntshav qab zib tau ntau xyoo. Nws yog txaus ntshai thaum muaj coob tus neeg tuag, thiab haj yam ua rau neeg xiam vim ntshav qab zib.

Kuv maj nrawm los qhia txoj xov zoo - Endocrinological qhov chaw tshawb fawb ntawm Lavxias Academy ntawm Medical Science tau tswj hwm los tsim cov tshuaj uas kho cov ntshav qab zib kom meej. Thaum lub sijhawm, cov hauj lwm zoo ntawm cov tshuaj no tau nce mus txog 98%.

Lwm qhov xov xwm zoo: Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv tau txais kev nyab xeeb qhov kev saws me nyuam ntawm cov haujlwm tshwj xeeb uas them rau cov nqi tshuaj ntau. Hauv Lavxias, neeg mob ntshav qab zib kom txog thaum lub Tsib Hlis 18 (suav nrog) tuaj yeem tau txais nws - Tsuas yog 147 rubles!

6 tbsp skim skim mis kib nyob rau hauv lub lauj kaub, nplawm. Yog tias cov ntawv tsim, tom qab txias, zom lawv rau hauv tshuab kas fes.
Sib tov 6 tbsp. oat cov ceg tawv me me, ib nrab ntawm ib lub hnab ntawm cov hmoov ci (5 g), qab zib hloov (peb xaiv raws li saj), ib tug tablespoon ntawm starch, mis hmoov, 140 g ntawm kefir, 4 qe qe. Yog hais tias tus cij yog loj, lawv yuav tsum tau sib tsoo hauv kas fes.
Yeej 4 cov protein zoo, maj mam muab sib xyaw hauv lub khob noom cookie.
Peb faib cov khob noom cookie ua 2 ntu, ci txhua ntu hauv daim foos li 20 feeb. Txias qhov ci.
Rau cov tshuaj nplaum, peb npaj 2 ntim. Hauv thawj, muab sib xyaw 3 yolks, 200 g ntawm mis tsis muaj hmoov, qab zib, qab zib rau ib diav. Ncuav lwm 200 g ntawm mis mis rau hauv lub thib ob, teem hluav taws. Thaum nws npau npau, maj mam ntxiv tov ntawm 1 ntim, nplawm tsis tu ncua. Nqa cov roj qab zib rau ib lub rhaub, tsis tas yuav tsum nplawm, kom txias.
Peb sau cov khoom qab zib, nphoo nrog txhoov cov ncuav, cocoa lossis noob txiv.

Noog mis nyuj yam tsis muaj suab thaj, butter thiab hmoov

Rau khoom qab zib, yeej 3 cov protein, ntxiv 2 tbsp. mis hmoov, 3 yolks, qab zib, pub rau ntshav qab zib (saib cov npe), 0.5 tsp ci hmoov. Peb kis rau hauv daim ntawv sib sib zog nqus, ci rau 10 feeb, txias txoj cai nyob hauv daim ntawv.

Rau noog mis 2 tsp agar-agar tso rau hauv 300 g ntawm mis, do, rhaub rau 2 feeb, txias. Yeej ua ke 4 cov protein thiab cov qab zib, ncuav mis nrog agar-agar, ntxiv vanilla, sib tov. Ncuav qhov sib tov rau hauv cov pwm rau ntawm lub ncuav, muab tso rau 3 teev.

Rau chocolate glaze, sib tov 3 tsp. cocoa, yolk, sweetener, 1 tbsp. mis hmoov. Tas li stirring, coj mus rau ib lub rhaub, txias me ntsis, ncuav qab zib txias.

Ncuav qab zib thiab khob noom

Hauv cov ntawv qhia rau cov ncuav muffins, ncuav thiab ncuav qab zib rau hom 2 tus mob ntshav qab zib, tsev cheese, chickpea thiab almond hmoov, xua, txiv maj phaub plaub ya ri yog nquag siv. Ci los ntawm cov khoom xyaw no nws kim dua li ib txwm, tab sis ntau npaum li cas noj qab haus huv thiab qab qab dua.

Ntshav qab zib pom zoo noj zaub mov txawv:

ua kom oatmeal ncuav qab zib, sib tov 3 tbsp. ntxhib oat bran, ib de ntawm qhuav qhiav, 2 protein, qab zib, 0.5 tsp ci hmoov, vanillin. Tso cov sib tov rau ntawm daim ntawv ci nrog ib rab diav, ci rau 15 feeb,
Daim ntawv qhia muffin rau tsev noj qab zib hauv tsev noj qab zib rau cov ntshav qab zib kuj tseem yooj yim. Yeej 3 lub qe nrog 200 g ntawm erythritol, ntxiv 150 g ntawm melted margarine, 400 g ntawm tsev cheese, ib de ntawm vanillin thiab cinnamon, 5 g ntawm ci hmoov. Muab lub khob noom cookie hauv cov pwm, ua kom ci li 20-40 feeb (sijhawm yog nyob ntawm cov pwm loj),
coconuts nyob rau hauv cov ntshav qab zib mellitus tau npaj nrog qhov sib ntxiv ntawm hom pob kws nplej es tsis txhob ua hmoov nplej. Sib tov 50 g ntawm mos margarine (tawm ua ntej hauv qhov chaw sov), ib nrab ib lub hnab ntawm ci hmoov, 2 qe, qab zib, 250 g ntawm txiv maj phaub flakes, 3 tbsp. ceg. Los ntawm cov huab hwm coj no peb ua cov kis siav, ci rau 15 feeb.

Nco ntsoov kawm! Koj puas xav tias kev tswj hwm kev noj qab haus huv ntawm cov tshuaj thiab cov kua dej yog ib txoj kev los tswj cov piam thaj kom tswj? Tsis muaj tseeb! Koj tuaj yeem soj ntsuam qhov no koj tus kheej los ntawm kev pib siv nws. nyeem ntxiv >>