Cov lus cog tseg > Noj qab zib rau cov ntshav qab zib

Qhov no yog qhov nrhiav rau marmalade nyiam. Yog tsis muaj cov suab thaj sprinkles. Tsuas yog cov txiv ntoo, agar agar thiab qee qhov fructose. Thiab muaj ntau ntau yam: blackberry, lingonberry, liab currant, chokeberry, strawberry, apricot, txiv kab ntxwv qaub, qhiav hauv kev sib xyaw nrog zaub ntug hauv paus thiab txiv qaub, kua nrog cinnamon, thiab lwm yam. Nws tsuas yog tsis yooj yim sua kom tsis pom qhov koj nyiam saj!

Cov zaub mov nrog lub siab glycemic Performance index (GI = 70 thiab siab dua)

Npias110 Cov Hnub103 Cauj100 Hloov cov hmoov txhuv nplej siab100 Cov khob cij dawb100 Rutabaga99 Butter buns95 Ci qos95 Kib qos95 Qos qos yaj ywm95 Cov mij soob92 Nyob kas poom Apricots91 Gluten Dawb Cij Dawb90 Dawb (nplaum) nplej90 Carrots (hau los yog stewed)85 Hamburger Buns85 Pob kws flakes85 Cov paj kws tsw qab zib85 Mis Yis Noj Mov Ua Mov85 Mashed qos yaj ywm83 Neeg Nrib pleb80 Muesli nrog txiv ntoo thiab raisins80 Qab zib donut76 Ua Tsuag Ntau75 Tsoo75 Lub taub75 Fabkis baguette75 Rice porridge hauv mis75 Lasagna (los ntawm cov nplej mos mos)75 Unsweetened Waffles75 Zeb Zeb71 Chocolate bar ("Mars", "Snickers", "Twix" thiab lwm yam)70 Mis chocolate70 Qab zib dej qab zib (Coca-Cola, Pepsi-Cola thiab lwm yam)70 Quav Yeeb70 Mos Nplej Tsis Muaj70 Pearl barley70 Qos daim tawv nyias70 Risotto nrog txhuv dawb70 Xim av qab zib70 Qab zib dawb70 Tejzaum70 Manka70

Cov zaub mov nrog qhov nruab nrab glycemic Performance index (GI = 50 txog 69)

Cov hmoov nplej69 Txiv puv caum66 Oatmeal tseem ceeb66 Cov kua txiv kab ntxwv65 Jam65 Beets (hau los yog stewed)65 Dub poov xab ncuav65 Marmalade65 Granola nrog qab zib65 Nyob kas poom txiv puv luj65 Raisins65 Maple phoov65 Rye qhob cij65 Jacket boiled qos yaj ywm65 Sorbet65 Qos yajywm (Qab Zib)65 Tag nrho cov khob cij mov ci65 Nyob kas poom zaub65 Macaroni thiab Cheese64 Noob nplej nplej nplej63 Nplej hmoov nplej fritters62 Nyias pizza mov paj nrog txiv lws suav thiab cheese61 Tsawb60 Txiv ntseej60 Mis nyuj khov (nrog rau ntxiv qab zib)60 Cov nplej ntev60 Lasas naj60 Muaj mayonnaise60 Melon60 Oatmeal60 Cocoa Hmoov (nrog piam thaj)60 Papaya tshiab59 Arab pita57 Qab zib ntug pob kws57 Cov kua txiv hmap (Qab Zib Dawb)55 Ketchup55 Mustard55 Spaghetti55 Sushi55 Neeg siab tawv55 Nyob kas poom txiv duaj55 Ncuav Qab Zib Cookies55 Basmati Mov50 Cranberry kua txiv (qab zib pub dawb)50 Kiwi50 Dej qab zib tsis muaj qab zib kua txiv50 Lychee50 Txiv nkhaus taw50 Pauj kev chim50 Cov nplej xim av50 Kua kua txiv (qab zib pub dawb)50

Cov zaub mov nrog lub qes glycemic (GI = 49 thiab qis dua)

Cranberries (tshiab los yog khov)47 Cov kua txiv kab ntxwv (suab thaj dawb)45 Txiv Nyuj Dub Noj45 Basmati Brown nplej45 Cwj Vuam Chiv45 Txiv hmap45 Txiv kab ntxwv tshiab45 Tag nrho grain ci45 Tag nrho cov khoom siav ua tshais (tsis muaj qab zib thiab zib ntab)43 Pob Tsuas Yaj40 Qhuav figs40 Al dente siav cov nplej zom40 Cov kua txiv Carrot (Qab Zib Dawb)40 Qhuav apricots40 Nyiaj Pov Xyooj40 Tsiaj qus (dub) mov35 Chickpeas35 Cov kua liab35 Taum Nqaij35 Dijon mustard35 Qhuav txiv lws suav34 Tshiab ntsuab peas35 Suav cov khob noom thiab vermicelli35 Noob hnav noob35 Txiv kab ntxwv tshiab35 Cov txiv moj mab tshiab35 Tshiab quince35 Nqaij Ntses (Qab Zib Dawb)35 Rog-Yog Kua Mis Yogurt35 Fructose khov35 Taum34 Tshiab nectarine34 Pomegranate34 Txiv duaj tshiab34 Compote (qab zib pub dawb)34 Cov kua txiv lws suav33 Poov31 Kua mis30 Fresh apricot30 Xim av lentils30 Txiv kab ntxwv qaub tshiab30 Taum ntsuab30 Qij30 Tshiab carrots30 Fresh beets30 Jam (qab zib pub dawb)30 Fresh pear30 Lws suav (tshiab)30 Rog-free tsev tsev cheese30 Cov daj lentils30 Blueberries, lingonberries, blueberries30 Cov chocolate dub (dhau 70% cocoa)30 Almond mis30 Mis nyuj (muaj cov rog)30 Mob siab rau txiv hmab txiv ntoo30 Phom nyuj vais tshiab30 Blackberry20 Txiv duaj25 Ntsuab lentils25 Caum Golden25 Fresh raspberries25 Liab currant25 Soya hmoov nplej25 Txiv pos nphuab25 Taub dag noob25 Gooseberry25 Txiv laum huab xeeb (qab zib Dawb)20 Artichoke20 Txaij20 Qaub thiab kua mis los20 Txiv mab txiv ntoo15 Zaub paj zaub15 Pob Tsuas15 Lub hleb15 Celery15 Kwv Tuag15 Zaub pob qe15 Cauliflower15 Cov kua txob15 Lub dib tshiab15 Hazelnuts, ntoo thuv txiv ntoo, pistachios, walnuts15 Asparagus15 Qhiav15 Nceb15 Dos15 Pesto15 Leek15 Tau cov txiv ntseej15 Txiv laum huab xeeb15 Nqaij Dib Thiab Tuav Dib15 Rhubarb15 Tofu (taum hle)15 Taum mog15 Hlais nplej15 Avocado10 Nplooj zaub pob9 Zaub txhwb qaib, basil, vanillin, cinnamon, oregano5

Chav nyob qhob cij rau ntshav qab zib. Yuav ua li cas rau lawv suav kom raug

Chav tsev qhob cij (XE) yog lub tswv yim tseem ceeb rau cov neeg muaj ntshav qab zib. Nov yog kev ntsuas uas tau siv los kwv yees cov nyiaj carbohydrates hauv zaub mov. Lawv hais, piv txwv li, “ib qho chocolate 100 g muaj 5 XE”, uas yog, 1 XE yog 20 g ntawm chocolate. Lossis “ice cream yuav txia mus ua cov qhob cij thaum muaj 65 g - 1 XE”.

Ib qho XE chav ua mov ci yog suav tias yog sib npaug li 12 g suab thaj lossis 25 g ntawm khob cij. Hauv Asmeskas thiab qee lub tebchaws, 1 chav ua mov ci yog 15 g ntawm carbohydrates. Yog li no, cov ntxhuav ntawm XE cov ntsiab lus hauv cov khoom ntawm cov sau sib txawv yog txawv. Tam sim no lawv tab tom sim sau cov ntxhuav no tsuas yog muaj cov carbohydrates uas tau nqus los ntawm tib neeg, thiab kev noj haus muaj fiber ntau (fiber ntau) kom tsis suav nrog.

Yuav ua li cas thiaj suav cov qhob cij

Cov carbohydrates ntau hauv qhov sib npaug ntawm XE chav ua mov rau cov neeg mob ntshav qab zib tau noj, insulin ntau nws yuav xav tau kom "tua" tom qab (tom qab noj mov) ntshav qab zib. Muaj ntshav qab zib hom 1, tus neeg mob yuav tsum ua tib zoo npaj nws txoj kev noj zaub mov kom zoo li qhov sib npaug ntawm cov khob cij. Vim tias tag nrho cov tshuaj txhua hnub ntawm insulin, thiab tshwj xeeb tshaj yog qhov ntau npaum ntawm "luv luv" lossis "ultrashort" insulin ua ntej noj mov, nyob ntawm nws.

Koj yuav tsum suav cov qhob cij hauv cov khoom uas koj npaj yuav noj siv cov ntxhuav tshwj xeeb rau cov neeg mob ntshav qab zib. Tom qab ntawd, koj yuav tsum suav qhov tshuaj noj "luv" lossis "ultrashort" insulin uas koj txhaj ua ntej noj. Cov lus "Kev Ntsuas Muab xam thiab Cov txheej txheem rau Insulin Administration" piav qhia qhov no kom ntxaws.

Txhawm rau suav cov khob cij muaj pes tsawg, koj yuav tsum hnyav rau zaub mov txhua lub sijhawm ua ntej noj mov. Tab sis cov neeg mob ntshav qab zib kawm tau ntev mus ua qhov no “los ntawm qhov muag”. Qhov tseeb ntawm qhov kev ntsuas no yog pom tias txaus los laij cov tshuaj insulin. Txawm li cas los xij, muaj chav ua noj hauv tsev tom tsev yog qhov yooj yim thiab muaj txiaj ntsig.

10 g carbohydrates
12 g carbohydrates
15 g carbohydrates
Txhua lo lus teb yeej muaj tseeb, vim tias txhua txhia qhov chaw lawv xav txawv.

Qhov ntau dua XE kom haus, qhov nyuaj nws yuav tswj tau qab zib
Yog tias koj ua tib zoo suav cov tshuaj ntawm cov tshuaj insulin, tom qab ntawd koj tsis tuaj yeem txwv qhov kev nqus ntawm cov carbohydrates
Txog ntshav qab zib, kev noj zaub mov kom zoo yog qhov zoo tshaj - 15-30 XE ib hnub

Lub glycemic index yog dab tsi ntawm cov khoom

Nrog ntshav qab zib, nws tsis yog tsuas yog cov ntsiab lus ntawm carbohydrate ntawm cov khoom lag luam uas tseem ceeb, tab sis kuj tseem nrawm nrog qhov lawv tau zom thiab nqus mus rau hauv cov ntshav. Vim tias cov khoom noj khoom haus ntau dua yooj yim nqus cov carbohydrates, qhov tsawg dua lawv nce koj qib qab zib. Raws li, cov txiaj ntsig siab tshaj plaws ntawm cov piam thaj hauv cov ntshav tom qab noj mov yuav qis dua, thiab nws yuav ua kom cov hlab ntsha thiab cov ntshav lub cev tsis muaj zog.

Lub glycemic Performance index (abbreviated GI) yog qhov kev qhia ntawm cov nyhuv ntawm cov zaub mov sib txawv tom qab lawv siv rau cov ntshav qabzib. Ntawm cov ntshav qab zib, nws tsis tsawg tshaj li qhov ntau ntawm cov khob cij chav nyob hauv cov khoom. Cov tshuaj raug cai pom zoo kom noj zaub mov glycemic ntau dua yog tias koj xav txhim kho koj txoj kev noj qab haus huv.

Xav paub ntau ntxiv, saib cov lus “Glycemic Index ntawm Cov Khoom Noj Noj Qab Zib Kom Ntshav Qab Zib.”

Cov zaub mov uas muaj glycemic siab yog cov suab thaj, zib ntab, kua qabzib, kua, dej qab zib, khaws cia, thiab lwm yam. Cov no yog cov khoom qab zib uas tsis muaj cov rog. Ntawm cov ntshav qab zib, lawv raug nquahu kom noj, hauv qhov sib npaug ntawm 1-2 chav ua mov ci, tsuas yog thaum koj xav tau kom sai sai tsis txhob mob ntshav qab zib. Hauv cov xwm txheej ib txwm muaj, cov zaub mov no yog tsim kev puas tsuaj rau cov neeg mob ntshav qab zib.

Muaj pes tsawg lub khob cij ua noj

Peb lub vev xaib raug tsim los txhawb kev noj zaub mov kom tsis rog rog rau hom 1 thiab ntshav qab zib hom 2. Qhov no txhais tau hais tias peb pom zoo kom haus cov carbohydrates hauv qhov sib npaug ntawm tsis ntau tshaj 2-2.5 chav ua mov ci ib hnub. Vim tias noj 10-20 XE carbohydrates nyob rau ib hnub, raws li kev pom zoo los ntawm kev noj haus “muaj feem” kev noj haus, yog qhov muaj kev phom sij rau ntshav qab zib. Vim li cas - nyeem rau.

Yog tias koj xav ua kom koj cov piam thaj hauv ntshav kom tsawg thiab ua kom nws nyob li qub, ces koj yuav tsum noj zaub noj kom tsawg. Nws muab tawm tias hom no ua haujlwm tsis tsuas yog muaj ntshav qab zib hom 2, tab sis txawm tias muaj ntshav qab zib hom 1. Nyeem peb cov ntawv nyeem ntawm kev noj haus tsis zoo rau cov ntshav qab zib. Tsis tas ua raws li cov lus qhia uas tau muab rau ntawd, ntawm kev ntseeg. Yog tias koj muaj lub ntsuas ntshav qabzib nyob hauv ntshav, tom qab ob peb hnub koj yuav pom tseeb seb cov zaub mov no puas zoo rau koj.

Ntau thiab ntau dua cov neeg mob ntshav qab zib thoob plaws ntiaj teb tau txwv tsawg ntawm cov chav ua mov ci hauv lawv cov zaub mov noj. Hloov chaw, lawv tsom mus rau cov zaub mov muaj protein thiab zaub mov zoo rau lub cev, nrog rau zaub vitamin.

Muaj qhia txog kev noj haus cov zaub mov uas tsis muaj carbohydrate rau hom 1 thiab ntshav qab zib hom 2 muaj nyob ntawm no.

Yog tias koj ua raws li cov zaub mov tsis muaj roj tsawg, tom qab ob peb hnub, nco ntsoov tias nws coj tau txiaj ntsig zoo rau koj txoj kev noj qab haus huv thiab ntshav qab zib. Nyob rau tib lub sijhawm, koj yuav tsis xav tau lub rooj rau kev hloov cov khoom mus rau hauv lub khob cij. Peb nco koj tias 1 XE yog 12-15 grams ntawm carbohydrates. Thiab ntawm txhua pluas mov koj yuav noj tsuas yog 6-12 grams ntawm carbohydrates, uas yog, tsis ntau tshaj 0.5-1 XE.

Yog tias tus mob ntshav qab zib ua raws li kev noj haus zoo "sib luag", ces nws raug kev txom nyem hauv cov ntshav qab zib cov ntshav uas tswj tsis tau. Tus neeg mob no laij ntau npaum li cas cov tshuaj insulin nws yuav xav nqus 1 XE. Hloov chaw, peb suav thiab tshawb xyuas cov tshuaj insulin xav tau npaum li cas kom nqus tau 1 gram carbohydrates, thiab tsis suav tag nrho cov khob cij.

Yuav kho tus mob ntshav qab zib hom 2 li cas: ib qib zuj zus
Cov tshuaj ntshav qab zib hom 2: cov ncauj lus kom ntxaws
Siofor thiab Glucofage ntsiav tshuaj
Li cas los kawm kom txaus siab rau kev kawm siv lub cev

Hom 1 kho mob ntshav qab zib rau cov neeg laus thiab menyuam
Honeymoon lub sijhawm thiab yuav ua li cas txuas ntxiv nws
Cov txheej txheem ntawm kev siv tshuaj insulin tsis muaj mob
Mob ntshav qab zib Hom 1 rau menyuam yaus raug kho yam tsis raug siv tshuaj noj kom yog. Xam phaj nrog tsev neeg.
Yuav ua li cas qeeb ntawm kev ua haujlwm ntawm lub raum

Qhov tsawg carbohydrates koj noj, insulin tsawg dua koj yuav tsum tau txhaj. Tom qab hloov mus rau kev noj haus cov zaub mov uas tsis muaj carbohydrate, qhov kev xav tau rau insulin tuaj yeem txo los ntawm 2-5 zaug. Thiab noj tshuaj insulin tsawg dua lossis txo qis ntshav qab zib uas ib tug neeg mob noj, nws yuav txo qis kev pheej hmoo ntawm hypoglycemia. Kev noj zaub mov kom tsis qab zib rau cov ntshav qab zib txhais tau tias tsis pub ntau tshaj 2-2.5 khob cij ib hnub.

Khoom qab zib tsis muaj qab zib thiab cov khoom qab zib noj qab nyob zoo nrog tsawg gi

Hmoov tsis zoo, ntshav qab zib yog qhov mob loj heev thiab, ntsib qhov teeb meem zoo li no, tus neeg mob yuav tsum ua raws li txoj cai ntawm kev noj zaub mov zoo, kev tawm dag zog lub cev, saib xyuas los ntawm tus kws tshuaj endocrinologist thiab saib xyuas ntshav qab zib cov ntshav qab zib txhua hnub, txawm tias nyob hauv tsev nrog glucometer.

Kev noj haus yog thawj txoj cai thiab ua tau zoo los tswj kev noj ntshav qab zib kom ntau. Tsis txhob kwv yees tias qhov kev cog lus no ua rau kev txwv ntawm qhov ntau ntawm cov tais diav. Ntawm qhov tsis sib xws, koj tuaj yeem siv ntau yam zaub mov txawv, qhov tseem ceeb tshaj plaws yog kom sov cov khoom lag luam thiab coj mus rau hauv lawv tus lej glycemic index.

Yog lawm, cov piam thaj yog txwv tsis pub rau cov ntshav qab zib, tab sis qhov tseeb no tsis cais qhov kev npaj ntawm cov khoom qab zib uas tsis muaj qab zib. Hauv qab no peb yuav muab cov ntawv qhia tag nrho ntawm cov khoom lag luam uas koj tuaj yeem tsim cov khoom noj qab zib, piav qhia lawv cov glycemic index thiab muab cov lus pom zoo rau kev kho cua sov.

Ua Noj Ua Si thiab Cov Lus Qhia Ua Noj

Nrog ntshav qab zib ntawm txhua yam, nws yog ib qho tsim nyog yuav tau ua raws li cov kev cai ntawm kev kho cua sov ntawm ib qho khoom lag luam. Qhov no tau txais kev pabcuam raws li kev lees paub ntawm lawv cov kev hloov glycemic index.

Lub glycemic Performance index yog qhov taw qhia uas cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav tom qab noj zaub mov thiab dej haus. Nws yuav txawv, nyob ntawm kev npaj.

Piv txwv li, cov carrots tshiab muaj qhov ntsuas ntawm 35 units, thiab hau npau npau dhau qhov tso cai - 85 units.

Cov khoom noj xav tau npaj hauv cov hauv kev xws li:

boil
stew, nrog rau kev sib ntxiv me me ntawm zaub, txiv ntseej lossis roj linseed,
muab cub
hauv microwave
nyob rau hauv lub tshuab ua kom qeeb qeeb, hauv hom "quenching".

Yog li, tus neeg mob tiv thaiv qhov nce hauv qhov phom sij ntawm GI thiab yog li tiv thaiv nws kev noj qab haus huv los ntawm glycemia. Yog tias cov cai saum toj saud tsis tau ua raws, tom qab ntawd ntshav qab zib ntawm hom thib ob tuaj yeem tsim kho sai sai mus rau hauv hom tshuaj insulin - thawj.

Nws yog tsim nyog paub tias ntau cov txiv hmab txiv ntoo raug tso cai rau cov ntshav qab zib. Tab sis los npaj kua txiv los ntawm lawv yog txwv tsis pub. Txhua yam muaj qhov sib txawv nrog txiv lws suav - kua txiv lws suav tau tso cai rau hauv cov zaub mov noj, tab sis tsis pub ntau tshaj 150 ml ib hnub.

Qab zib raug tshem tawm tag nrho los ntawm lub neej muaj ntshav qab zib, tab sis nws qhov tsis tuaj yeem tuaj yeem hloov los ntawm cov piam thaj hloov, uas tau muag ntawm txhua lub tsev muag tshuaj. Ncaj ncees, zib ntab tau tso cai, uas tau ntxiv rau cov khoom qab zib thiab dej qab zib.

Nrog ntshav qab zib ntawm ib yam twg, nws raug txwv tsis pub rau ob leeg tshaib plab thiab nqhis - qhov no ua rau muaj kev nce siab hauv cov ntshav qab zib thiab ua rau muaj qhov xav tau ntxiv rau insulin. Koj yuav tsum ua ib lub sijhawm noj mov, nyiam dua nyob rau ntawm qhov sib nrug ua ke thiab tib lub sijhawm, cov kab noj yuav tsum yog tsawg. Tag nrho cov no yuav pab lub cev zais qhov tshuaj insulin rau lub sijhawm. Tsis tas li ntawd xwb, kho lub plab zom mov zoo tuaj.

Noj mov kawg yuav tsum ua qhov tsawg kawg ob teev ua ntej mus pw.

Glycemic Khoom Taw Qhia

Txog kev npaj cov khoom qab zib uas tsis muaj qab zib, koj yuav tsum txiav txim siab daim ntawv teev cov khoom lag luam uas tau tso cai.

Tus mob ntshav qab zib xav tau xaiv cov uas muaj glycemic index txog li 50 units, thiab cov khoom lag luam uas muaj qhov taw qhia txog li 70 units kuj tseem siv tau.

Txog kev kho mob pob qij txha, peb cov neeg nyeem tau siv DiabeNot siv tau zoo. Pom qhov nrov ntawm cov khoom no, peb tau txiav txim siab muab nws rau koj kom txaus siab.

Zoo, txhua tus so uas dhau ntawm lub cim ntawm 70 units yog txwv.

Cov khoom qab zib tsis muaj qab zib tuaj yeem ua los ntawm cov zaub mov no:

cov txiv ntoo ua kua txiv (txiv qaub, txiv kab ntxwv qaub, txiv mab txiv ntoo) - qhov ntsuas tsis pub dhau 30 PIECES,
txiv pos nphuab - 25 chav nyob,
plum - 25 DAIM DUAB,
txiv apples - 30 TSWV YIM,
lingonberry - 25 units,
txiv moj coos - 20 DOOG,
Cherry - 20 DAIM DUAB,
dub currant - 15 PIECES,
liab currant - 30ED,
raspberries - 30 units.

Ib qho ntxiv, cov tsiaj yuav tsum muaj:

qaib qe - 48 DAIM DUAB,
tsev cheese - 30 PHOO,
kefir - 15 units.

Nws yog tsis yooj yim sua kom ntseeg siab qhia txog glycemic index ntawm zib ntab, vim lub fact tias cov xwm txheej cia ntawm cov khoom thiab hom ntawm cov zib ntab cog rau qhov ntsuas no. Feem ntau, qhov ntsuas no txawv ntawm 55 txog 100 units. Lub siab glycemic Performance index yog tam sim no nyob rau hauv zib ntab, uas yog diluted nrog phoov thiab lwm yam khoom qab zib los ntawm cov tuam ntxhab tsis zoo. Yog li ntawd, nws yog qhov zoo dua los yuav qhov khoom zoo li no hauv khw muag khoom loj, xav tau daim ntawv pov thawj zoo tsim nyog.

Zib ntab los ntawm ntoo thuv, linden, eucalyptus thiab acacia muaj glycemic index txog li 55 units, tau kawg, nrog lub naturalness ntawm raw khoom nws tus kheej.

Los ntawm tag nrho cov khoom lag luam saum toj no koj tuaj yeem noj cov khoom qab zib uas tsis muaj calorie, smoothie, jelly, jelly, txiv hmab txiv ntoo thiab zaub qhwv.

Ntawm no yog cov zaub mov noj zoo tshaj plaws, muaj glycemic index qis thiab muaj cov ntsiab lus siab ntawm cov vitamins thiab zaub mov noj qab nyob zoo.

Txiv Hmab Txiv Ntoo Ua Cuab Yeej

Muaj ntshav qab zib, kev siv ntawm jelly tau tso cai, uas muaj txiaj ntsig zoo rau kev ua haujlwm ntawm lub plab zom mov.

Nws yog tsim nyog xav tias daim ntawv teev cov txiv hmab txiv ntoo tuaj yeem hloov mus raws li qhov kev nyiam ntawm tus kheej ntawm tus neeg mob, qhov tseem ceeb yog qhov kev xaiv zoo, coj mus rau hauv tus lej glycemic index. Nws yog qhov zoo dua los muab qhov kev nyiam ua rau cov txiv hmab txiv ntoo qab zib, yog li qhov xav tau ntxiv cov khoom qab zib yuav ploj mus.

Tsis tas li, nws tuaj yeem ua tau qaug cawv nrog ntau yam kem plab. Los npaj nws koj yuav xav tau (rau 2 qhov kev pabcuam npaj kom txhij):

tsib tsib ntawm Cherry
ib nrab pear
ib cov kua
hlais cov txiv qaub
tsib lub txiv pos nphuab,
oat hmoov.

Oat hmoov hauv tsev yog ua tiav sai heev - nws siv oatmeal thiab grinds nws nyob rau hauv rab, los yog kas fes grinder, mus rau lub xeev ntawm hmoov. Tom qab, cov khoom tiav tau muab sib xyaw rau hauv ib nrab ib litre ntawm rhaub dej txias.

Txhua yam txiv hmab txiv ntoo tau rhaub rau 10 feeb, cov kua uas tau ua tiav yog lim thiab muab tso dua ntawm qhov hluav taws qeeb. Tom qab ntawd nws tau coj mus rau lub rwj, thiab lub sijhawm no, lub ntuj tuab (oatmeal nrog dej) yog nchuav rau hauv cov kwj nyias. Nws yog ib qho tsim nyog yuav tsum tau do lub jelly txuas tsis tu ncua kom cov pob qog tsis tawg. Tom qab ncav cuag qhov xav tau ceev, jelly yog npaj los noj.

Cov zaub mov tsim nyog tau npaj yog tsis muaj kev kho cua sov kom thiaj li khaws cia tag nrho cov yam ntxwv ntawm cov khoom. Rau cov txiv hmab txiv ntoo nyias koj yuav xav tau cov khoom xyaw hauv qab no:

15 blueberries thiab liab currants,
20 pomegranate noob
ib nrab ntsuab kua yam tsis muaj tev,
10 cov txiv ntoo qus ntawm strawberry.

Cov kua tau txiav mus rau hauv me me qhov loj li ntawm ob txog peb centimeters, thiab sib xyaw nrog lwm cov txiv ntoo. Ncuav cov txiaj ntsig loj nrog 100 ml ntawm kefir. Xws li cov txiv hmab txiv ntoo cov zaub xam lav yog npaj tau zoo tshaj plaws ua ntej siv.

Tsis muaj teeb meem li cas txaus ntshai nws yuav zoo li, jelly tuaj yeem nyob rau hauv kev noj haus ntawm tus neeg mob ntshav qab zib ntawm txhua yam. Txog thaum tsis ntev los no, kev siv gelatin, uas tsim nyog hauv kev tsim cov khoom qab zib, tau hu rau hauv nqe lus nug, tab sis tom qab ua tib zoo kawm nws cov lus sib xyaw, peb tuaj yeem xaus tias nws tsis ua rau muaj kev hem thawj ntawm dai qab zib hauv cov ntshav.

Qhov tseeb yog tias gelatin muaj 87% protein, uas tau pom zoo rau cov neeg mob ntshav qab zib hauv lawv cov zaub mov noj txhua hnub. Los ua cov txiv qaub jelly koj yuav xav tau:

ob lub txiv qaub
25 gram ntawm gelatin
lim dej.

Ib lub txiv qaub yog tev thiab zom zoo, tom qab ntawd muab sib xyaw nrog ib liv dej huv lossis hau rhaub thiab muab tso rau ntawm cov tshav kub kub, nchuav rau hauv ib kwj ntawm gelatin. Ua noj kom txog thaum uas lub phoov muaj qhov sib txawv ntawm lub txiv qaub tsw. Tom qab, yog tias tsis tshem tawm los ntawm tshav kub, nyem cov kua txiv ntawm ib lub txiv qaub thiab coj mus rau ib lub rhaub, tom qab ntawd tig nws tawm. Ncuav lub neej tom ntej jelly rau hauv cov pwm thiab tso kom txog thaum khov tag. Qab zib cov nyiam tuaj yeem ntxiv ib qho qab zib nyob rau theem kawg ntawm kev ua noj.

Txhua cov txiv hmab txiv ntoo ua ke tau zoo dua rau kev ua tshais, raws li lawv muaj cov piam thaj hauv ntuj. Kev ua hauj lwm qoj ib ce txhua hnub ntawm cov ntshav qab zib yuav pab nws cov ntshav qab zib kom tsawg.

Tsev cheese khoom noj qab zib cov zaub mov txawv

Ua zaub mov noj rau lub tais ntshav qab zib yuav tsis siv sijhawm ntau, thaum nws tuaj yeem hloov noj hmo, nquag noj mov rau lub cev nrog cov vitamins thiab calcium. Nws yuav tsum:

ib qho me ntsuab kua
200 gram ntawm cov rog tsawg tsev cheese,
ob lub hlais cov quav apricots "
cinnamon.

Tev lub kua los ntawm cov noob thiab tev, tshiav ntawm cov nplua grater. Lub txiv hmab txiv ntoo hauv lub cev yog sib xyaw nrog tsev cheese. Ntxiv cov taum kom qhuav ntawm cov txiv duaj, yav tas los lo rau hauv cov dej npau rau xya feeb, kom nws muag muag. Muab txhua yam sib xyaw ua ke nrog kev siv rab, vim qhov sib xws ntawm cov khoom yuav tsum yog yam tsis xws leej twg. Txhawm rau ua tiav qhov txiaj ntsig uas xav tau, qhov curd tau muab tso rau hauv silicone pwm thiab muab tso rau hauv lub microwave rau tsib feeb. Tom qab, tsev me cheese thiab txiv hmab txiv ntoo souffle yog coj tawm ntawm cov pwm thiab sprinkled nrog av cinnamon mus saj.

Daim vis dis aus hauv tsab xov xwm no qhia qhia cov khoom qab zib rau cov ntshav qab zib.

Lub txiaj ntsig ntawm cov khoom qab zib hauv cov khoom noj khoom haus

Qhov xav tau ntawm cov piam thaj hauv lub cev tsis yog whim, tab sis qhov kev ua txhaum cai. Cov piam thaj yog cov "roj" uas lub cev xav tau los ua cov haujlwm thiab hlwb. Qhov khoom ntawd yog cov piam thaj hauv ntuj thiab muaj nyob rau hauv cov zaub mov ntau hauv carbohydrates: zaub, txiv hmab txiv ntoo, uas.

Ib zaug nyob hauv lub cev, cov piam thaj tsa ntshav qab zib. Lub hlwb teb rau lub teeb liab hais txog qhov tuaj txog ntawm "roj" thiab vim li ntawd, ib tug neeg hnov tag nrho.

Kev siv ntau dhau thiab tsis muaj suab thaj hauv cov zaub mov yog qhov txaus ntshai. Glucose deficiency txo qis kev ua haujlwm thiab tuaj yeem ua rau tsaus muag. Kev ua phem tsis tu ncua ntawm cov khoom qab zib hem ua rau kev txo qis ntawm cov "tsis muaj piam thaj" hauv cov rog hauv cov rog ntau thiab ua rau cov ntshav qab zib.

Cov laj thawj rau cov kua nplaum oversaturation yog qhov muaj ntau hauv cov zaub mov ntawm cov zaub mov nrog qab zib ntxiv. Cov no yog cov khoom qab zib confectionery hauv tsev thiab kev tsim khoom lag luam: chocolate kab, ncuav qab zib, khoom qab zib, khoom qab zib.

Txhawm rau kom tsis txhob muaj teeb meem rau qhov hnyav thiab kev noj qab haus huv, koj yuav tsum ua tib zoo xav txog cov suab thaj hauv cov zaub mov thiab muab qhov xav tau cov piam thaj nrog kev pab ntawm cov khoom lag luam zoo.

Qhob noom xim kasfes dub

Cov khoom lag luam zoo muaj tsawg kawg 70% cocoa yam. Cov chocolate dub nws txawv ntawm cov khoom hauv cov nplua nuj saj thiab muaj suab thaj.

Cov khoom lag luam "99% cocoa" yuav coj cov txiaj ntsig siab. Koj yuav tsum tau siv rau qhov saj ntawm cov qhob noom xim kasfes saj.

Cocoa taum roj yog lub ntuj tsim los ntawm cov tshuaj tua kab mob antioxidant uas txhawb cov metabolism hauv thiab ua rau lub cev tsis muaj zog. Magnesium nyob rau hauv cov qhob noom xim kasfes pab tua kev qaug zog thiab cov kev ntxhov siab.

Rho - cov calorie siab cov ntsiab lus. Cov koob tshuaj txhua hnub, muaj kev nyab xeeb rau daim duab, yog 1/5 ntawm cov nplais (li ntawm 20-25 g). Xws li ib feem yuav muab lub cev 140 kcal - tus nqi txaus los tswj lub zog ntawm kev saib xyuas txhua hnub ntawm 1500 kcal.

Marshmallows thiab Marshmallows

Khoom qab zib cua yog qhov zoo sib xws hauv qhov tsos, tab sis sib txawv hauv qhov muaj pes tsawg leeg.

Marshmallow, paub txog cov neeg Lavxias txij li lub sijhawm Soviet Union, yog tsim los ntawm cov nplawm protein-cov suab thaj, cov txiv hmab txiv ntoo thiab gelatin.

Marshmallow yog qhov tshwj xeeb ntawm Anglo-Asmeskas cov zaub mov. Nws tsis muaj cov qe dawb thiab muaj cov kua qab zib-pob kws, nplawm nrog gelatin, thiab ntau yam qab.

Marshmallow yog lub caij zam rau cov ncuav thiab haus. Cov duab ntawm cov tais diav yog kev dai kom zoo nkauj ntawm blogs ua noj. Los ntawm txoj kev, koj tuaj yeem nyeem txog cov ntsiab lus ntawm cov calorie hauv ntau hom kas fes.

Qhov kev noj zaub mov kom zoo ntawm cov khoom qab zib kom tsawg yog qhov tsawg kawg ntawm cov rog thiab cov roj calorie tsawg. Nkaws ntxiv nrog B-pab pawg vitamins thiab muaj txiaj ntsig zoo rau cov leeg, pob qij txha thiab leeg, ua kom lawv cov elasticity thiab rov qab los ntawm kev raug mob.

Qhov tsis zoo - cov ntsiab lus siab ntawm cov piam thaj ntxiv thiab muaj cov hluavtaws "tsis raug". Nyiaj rau kev nyab xeeb txhua hnub - 1 chav nyob rau ib hnub. “Huv” marshmallows lossis marshmallows tsis muaj chocolate icing thiab dyes muaj 160 kcal.

Marmalade thiab jelly

Cov khaub noom zom khaub noom thiab khoom qab zib nrog cov pob tshab zoo nkauj yog tsim los ntawm cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo ua ke nrog nrog qab qab thiab gelatin.

Hauv kev noj haus ntawm cov khoom noj uas tsis muaj calorie ntau ntau, gelatin yog hloov los ntawm agar-agar - lub thickener ntawm tsob ntoo keeb kwm nrog tsawg zaub mov muaj txiaj ntsig.

Qhov zoo ntawm marmalade thiab jelly rau poob ceeb thawj cov hniav - qhov tsis muaj rog thiab muaj pectin. Cov khoom tiv no yog ib feem ntawm cov txiv ntoo thiab cov txiv ntoo ua ke thiab yog lub ntuj thauv. Pectin pab ntxuav lub cev ntawm co toxins thiab ua kom lub plab zom mov.

Kev phom sij ntawm jelly thiab marmalade yog txuam nrog kev fab tshuaj rau cov zaub mov xim thiab tsw. Kev pub noj qab nyob zoo txhua hnub yog kwv yees li 50 gram ntawm cov zom marmalade lossis 200 grams ntawm cov khoom noj qab zib jelly. Xws cov kev pab muaj 150 kcal.

Nws qhov sib txawv ntawm marshmallows thiab marmalade yog qhov tsis muaj lub ntsej muag tuab. Pastila tau tam sim no nyob rau hauv chav ua noj Lavxias rau ntau pua xyoo. Nov yog qhov sib tov ntawm cov nqaij ntseej lossis cov txiv hmab txiv ntoo, ua ke nrog zib ntab los yog kua qab zib.

Pastilles tsis muaj cov rog thiab khaws cov txiaj ntsig zoo ntawm cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo puree: cov vitamins thiab ntuj fiber uas txhawb kev zom zaub mov. Lavxias classic - kua marshmallow.

Cov khoom haum nrog cov ntsiab lus tsis tshua muaj calorie, tab sis suav nrog ntau cov txiv hmab txiv ntoo muaj suab thaj thiab cov khoom qab zib ntxiv. Nws yuav tsum tau txwv rau 50 g lozenges ib hnub (qhov no yog 145 kcal).

Yogurts thiab curds nrog toppings

Qaub-mis cov khoom lag luam yuav txaus siab nqhis dej me ntsis thiab txaus siab qhov xav tau los kho koj tus kheej kom muaj khoom qab zib. Lub assortment ntawm flavors yog dav - los ntawm cov txiv hmab txiv ntoo sau rau kev hloov pauv ntawm cov ntsiab lus ntawm creme brulee, tiramisu thiab pinacolada.

Tsev cheese thiab kua mis nyeem yog qhov chaw ntawm cov protein protein thiab calcium. Lawv pab ua kom cov pob txha muaj zog thiab muaj lub txiaj ntsig zoo rau kev zom zaub mov. Kua mis nyeem qaub, ntxiv rau nplua nuj nrog kev nyuaj ntawm cov kab mob uas tau txais txiaj ntsig, yuav txhawb nqa lub plab hnyuv microflora. Ib tsab xov xwm hais txog dab tsi los ua los ntawm tsev cheese nyob ntawm no.

Kev siv cov kua mis nyeem qaub los yog cov cheese zoo nkauj nrog cov ntsiab lus rog ntawm 2-2.5%. Cov "zero" analogues muaj qhov tsawg kawg ntawm cov calories, tab sis ntau cov piam thaj ntxiv thiab tsw. Calcium yog lub hauv paus ua kom rog. Nkag mus rau hauv lub cev los ntawm "xoom" khoom noj, nws yuav tsis nqus.

Qhov tsis muaj qab zib mis yog qhov muaj cov khoom ua kom tuab, ua kom tsw qab thiab roj. Kev saj ntawm cov txiv hmab txiv ntoo thiab cov berries tau tiav kev lag luam thiab tsis dais cov txiaj ntsig ntawm cov txiv hmab txiv ntoo ntuj. Rau cov khoom noj txom ncauj zoo, 1 lub hwj ntawm yogurt lossis tsev cheese hnyav 200 g yog txaus - qhov no tsis ntau tshaj 180 kcal.

Oriental delicacy yog cov noob txiv lossis cov noob glued rau hauv cov nplais nrog zib ntab, zib suab thaj los yog qab zib phoov. Qhov kev xaiv tshaj plaws thiab kev siv nyiaj yog sunflower kozinaki. Tseem muaj cov analogues ntawm noob hnav, hazelnuts, txiv laum huab xeeb thiab Walnut, qee zaum ntxiv los ntawm raisins thiab qhuav apricots.

Ib tus qhua los ntawm sab hnub tuaj yog nplua nuj nyob hauv cov vitamin E, zaub roj thiab cov roj ntsha ntuj. Cov khoom noj khoom haus zoo thiab ruaj khov ntawm kozinaki tso cai rau koj kom ncab kev txaus siab ntawm kev saj nws thiab tau txais ib qho me me.

Qhov tsis zoo - cov ntsiab lus calorie ntau thiab muaj kev phom sij rau cov hniav. Txoj hauv kev nyab xeeb rau kev siv kozinaki yog ob peb zaug nyob hauv ib lub lis piam, hauv daim ntawv yaj, muag muag. Rau ib lub sijhawm, 25 g yog qhov txaus - qhov no yog 130 kcal.

Lub qab zib Orient nrog keeb kwm ntev, uas tseem nyob hauv kev thov hnub no. Qhov no yog homogeneous loj ntawm grated noob thiab noob txiv nrog qab zib.

Cov hom halva thiab lawv yuav siv tau li cas:

Los ntawm noob hnav noob - zoo vim tias muaj cov calcium thiab zinc.
Sunflower halva muaj cov P-pab pawg vitamins, zaub roj thiab ntau ntawm cov hlau.
Txiv laum huab xeeb yog cov khoom noj los ntawm cov protein.

Tsis muaj zog - cov ntsiab lus ua rog thiab calorie siab. Rog dhau hwv ua rog rau qhov hnyav thiab kem plab. 2 daim ntawm halva raug pom zoo nyob hauv ib lub lis piam. Txhua qhov hnyav nce txog 30 g. Hais txog 150 kcal yog nyob rau qee qhov zoo li no.

Lub teeb khov

2 ntau yam ntawm cov tais diav caij ntuj sov:

"Txiv mab txiv ntoo khov."
Yogurt mis nyuj khov mis nyuj khov.

"Txiv hmab txiv ntoo dej khov" yog qhov zoo rau cov ntsiab lus tsawg thiab ua kom tsis muaj rog. Cov kua mis nyeem qaub yogurt ntau dua, tab sis nws muaj cov calcium thiab mis protein.

Hauv cov mis nyuj khov pheej yig, muaj ntau zaus "mis nyuj hloov rog" - cov roj txiv maj phaub. Kev tivthaiv txo tus nqi caloric thiab cov nqi tsim khoom, tab sis degrades saj. Cov txiaj ntsig thiab kev puas tsuaj ntawm cov zaub cov rog tseem yuav muaj kev sib cav.

Cons ntawm yuav cov mis nyuj khov - muaj cov tshuaj hluavtaws thiab flavors. Kev ua kom zoo tshaj plaws nrog rau cov zaub mov muaj txiaj ntsig ntawm 150 kcal nyhav tsis ntau tshaj 150 g.

Lub beekeeping khoom yog nplua nuj nyob rau hauv antioxidants. Zib ntab muaj qhov zoo rau lub cev tsis ua haujlwm thiab lub plab ua haujlwm. Nws txawv hauv kev ntxoov ntxoo, saj thiab tus nqi ntawm cov khoom muaj nqis.

Cov xim tsaus nti, muaj ntau cov tshuaj tiv thaiv.

Kev siv cov zib ntab xav tswj tus kheej thaum yuag poob thiab raug rau kev noj qab haus huv. Nws yog cov khoom siv muaj calorie siab thiab muaj lub zog ua xua. Cov kws kho mob thiab cov kws qhia noj zaub mov pom zoo kom noj 1 diav muv ib hnub twg. Qhov no yog 40 kcal.

Muesli Tuav

Cov khoom noj txom ncauj rau khoom noj yog ib qho txiaj ntsig zoo rau cov kab chocolate. Muesli yog tsim los ntawm cov noob qoob loo ntuj (oat, nplej, txhuv) nrog ntxiv ntawm txiv hmab txiv ntoo, thiab txiv ntoo thiab noob txiv ntoo. Nyob rau hauv hom bar, lawv dhau los ua qhov kev xaiv khoom noj txom ncauj yooj yim.

Cov zaub nplej - qhov chaw ntawm cov protein ua zaub mov, cov nyom carbohydrates thiab fiber ntau. Cov plaub ya ri pab ua kom cov khoom siv hluav taws xob muaj zog thiab muab qhov kev xav zoo rau lub sijhawm ntev.

Qab zib ntau dhau yog qhov laj thawj tseem ceeb rau kev tsis txaus siab nrog muesli cov kab. Muaj qee kis, cov tsos mob ci ntsa iab tuaj yeem ua tsaug rau cov lus ci ci thiab cov chocolate ntxiv.

Ob peb zaug khoom noj txom ncauj ib zaug yog ib lub tshuaj txaus. 1 qho rau khoom hnyav nws hnyav li 25 g thiab suav nrog 90 kcal.

Walnut muab tshuaj txhuam

Ib feem nrov ntawm cov pluas tshais noj qab nyob zoo thiab muaj khoom noj txom ncauj. Cov txiv laum huab xeeb yog qhov kev xaiv tshaj plaws. Almond, hazelnut thiab cashew pastes tsis tshua muaj ntau. Nyeem txog cov txiaj ntsig thiab kev phom sij ntawm almonds thiab txiv laum huab xeeb.

Neeg rau muaj zaub mov tus nqi. Nws yog ib qhov ntawm cov zaub protein thiab unsaturated fatty acids uas cov roj cov roj ua kom ntshav khov.

Cov txiv ntoo kom zoo muaj nrog 1 feem - tws txiv ntoo. Qhob noom xim kasfes kis nrog cov zaub ntsuab tsis haum rau kev noj zaub mov zoo.

Walnut muab tshuaj txhuam yog ib qho ntawm cov thawj coj hauv calories hauv cov zaub mov zoo. Kev siv cov txiv ntoo ntau dhau yog txaus ntshai rau qhov hnyav nce thiab ua xua. Txhawm rau kom tsis txhob muaj teeb meem nrog qhov hnyav thiab noj qab haus huv, koj yuav tsum noj tsis ntau tshaj 1 teaspoon ntawm nplej zom (70-80 kcal) nyob rau ib hnub.

Dried txiv ntoo

Qaug apricots, prunes thiab raisins txawv los ntawm cov txiv hmab txiv ntoo tshiab nyob rau hauv kev xav zoo dua ntawm cov khoom tau txais txiaj ntsig. Cov hom txiv hmab txiv ntoo uas nquag muaj ntau npaum li cas:

Cov hnub yog cov thawj coj hauv cov ntsiab lus ntawm kev noj haus fiber ntau stimulating kev zom mov. Cov hlau thiab magnesium pab tau kev ua kom tshem tawm ntawm lub cev tsis muaj zog thiab ua kom lub cev muaj zog rog ntau dua. Hauv kev qhia ntxiv txog cov txiaj ntsig thiab kev phom sij ntawm cov hnub tim.
Qaug tshuaj apricots yog qhov uas muaj ntau cov vitamins (B thiab P), carotene thiab poov tshuaj. Cov txiv hmab txiv ntoo qhuav yog qhov zoo rau kev noj qab haus huv ntawm cov hlab plawv, tawv nqaij thiab rau tes.
Prunes yog cov muaj txiaj ntsig nyob ib puag ncig ntawm ntuj fiber (fiber thiab pectin) thiab potassium. Nws ua kom lub cev metabolism, ua kom cov ntshav siab thiab cov hnyuv.
Raisins yog cov nplua nuj, ntau ntau cov piam thaj hauv av. Qhov ntau ntawm cov pawg B-pab pawg ua rau nws tus phooj ywg hauv kev sib ntaus sib tua tiv thaiv kev pw tsaug zog thiab tsis xis nyob.

Qhov tsis zoo yog qhov muaj calorie ntau thiab cov ntsiab lus ntawm qabzib.

Ib qho dhau heev ntawm cov txiv hmab txiv ntoo qhuav hauv cov zaub mov ua rau cov teeb meem plab zom mov: tsam plab thiab muaj roj nce ntxiv.

Txhawm rau tiv thaiv koj tus kheej los ntawm kev tsis xis nyob thiab lub cev nyhav dhau los, nws raug nquahu kom noj 5 daim ntawm apricots qhuav lossis hnub ib hnub. Lwm qhov kev xaiv yog 25 g ntawm raisins. Cov zaub mov muaj txiaj ntsig ntawm ob qho kev xaiv tsis ntau tshaj 150 kcal.

Txiv hmab txiv ntoo ciab yog cov khoom noj qab nyob zoo rau khoom qab zib thiab qab zib. Cov txiv ntoo uas tau tawg lawm yog cov khoom noj txom ncauj uas yooj yim uas koj tuaj yeem nqa nrog koj ntawm txoj kev lossis ua haujlwm.

Xws li cov khoom noj qab zib ntawm cov khoom qab zib yog tsim los ntawm zest ntawm txiv kab ntxwv, pulp ntawm melon, taub dag, txiv puv luj, txiv ntaub ntoo, thiab lwm yam txiv hmab txiv ntoo. Vitamin complexes ntawm cov txiv hmab txiv ntoo tshiab yog khaws cia hauv candied slices.

Cov txiv hmab txiv ntoo sib tw tsis nyiam lawv rau kev hnav khaub ncaws. Cov txiv hmab txiv ntoo txom ncauj los ntawm kev lag luam tsim tau yog ua tiav los ntawm cov xim thiab cov ntxhiab tsw qab. Lub ntxhiab tsw lossis qhov tsis txaus ntshai ntawm tsob txiv xyoob txiv ntoo yog qhov laj thawj uas tsis kam saj.

Pom zoo los ntawm kev noj haus, ib qho kev pabcuam ntawm cov txiv hmab txiv ntoo hauv cov dej qab zib hnyav 40 g thiab suav nrog 132 kcal.

Qhov zoo tshaj plaws kev xaiv rau cov khoom noj txom ncauj. Cov ntawv zais ntawm cov txiaj ntsig ntawm cov txiv hmab txiv ntoo yog qhov tsis muaj qab zib ntxiv thiab muaj fiber ntau. Cov fibers ntuj qeeb ua rau nqus ntawm carbohydrates thiab muab qhov zoo nkaus li ntawm satiety ntev. Fiber tsis yaim, tab sis nqus cov khoom tsis zoo thiab ua kom nrawm lawv tshem tawm ntawm txoj hnyuv.

Cov txiv ntoo zoo tshaj plaws kom txo thiab tswj qhov hnyav:

Cov txiv apples - cov thawj coj hauv cov nyiaj fiber ntau. Cov txiv ntoo kuj yog nplua nuj nyob hauv hlau. Hauv kev nthuav dav ntxiv txog cov txiaj ntsig thiab kev phom sij ntawm cov txiv av.
Pineapple Txaus nrog Vitamin C thiab muaj bromelain, uas stimulates rog rog.
Cov txiv kab ntxwv qaub - Citrus nrog iab iab yog nplua nuj nyob rau hauv antioxidants thiab kab kawm uas muab qhov kev xav ntawm tag nrho thiab txhim kho metabolism.

Txiv kab ntxwv qaub yuav muaj txiaj ntsig zoo rau kev noj zaub mov rau qhov poob phaus, yog tias tsis yog nphoo nrog piam thaj. Los ntawm txoj kev, muaj tag nrho cov txiv kab ntxwv kua zaub uas koj tuaj yeem poob ceeb thawj, nyeem ntxiv txog cov khoom noj hauv cov kab lus no.

Txiv tsawb thiab txiv quav ntswv nyoos yuav tsum tau haus kom txhob muaj mob. Ob lub txiv ntoo muaj ntau nyob rau hauv cov piam thaj thiab calories. Rau cov khoom noj txom ncauj zoo 1 txiv tsawb (130 kcal) txaus. Ib qho kev xaiv dua yog 10 txiv hmab, uas yuav nqa ib nrab li calories. Hauv ib lub kua ntawm qhov nruab nrab loj - 48-50 kcal. Peb pom zoo kom nyeem cov lus ntawm cov khoom noj tsawb.

Cherries, cranberries, blueberries, blackberries yog cov neeg xa khoom ntawm cov vitamins thiab fiber.Lawv cov txiaj ntsig ntawm kev noj zaub mov muaj suab thaj thiab calories ntau.

Cov kua ntoo muaj ntau cov poov tshuaj thiab yog yooj yim zom. Qws pulp pab lub ntuj tshem tawm ntawm co toxins thiab tsis hem nrog ib qho kev xav ntawm lub nrob qaum hauv plab. Nyeem txog cov txiaj ntsig thiab kev ua phom sij ntawm dib liab.

Freshly noj berries yuav ntau txiaj ntsig. Tom qab khov thiab kho kub, lawv yuav luag cov vitamins ntau.

Yuav noj cov khoom qab zib kom tsawg

Cov zaub mov zoo tseem yog lub cev siv ntawm cov calories, thiab ua phem rau nws yuav ua rau koj qhov hnyav nce. Txhawm rau tiv thaiv qhov no kom tsis txhob tshwm sim, koj yuav tsum ua raws li 2 nqe lus txib tseem ceeb ntawm kev noj zaub mov zoo:

Lub sijhawm rau cov khoom qab zib tsis pub dhau 12.00. Txog thaum tav su, cov khoom siv roj ntsha dhau mus. Yuav siv cov calorie ntau ntau thiab yuav tsis tuaj yeem nkag rau lub cev hauv daim ntawv ntawm cov rog rog.
Khoom qab zib yuav tsum tsis txhob noj rau ntawm lub plab khoob. Qab zib, ua ib qho yooj yim carbohydrate, yog nqus tau sai thiab yuav ua rau muaj kev tawm tsam sai sai ntawm kev tshaib plab sai sai tom qab noj mov.

Qhov kev txiav txim siab tsim nyog yog pamper koj tus kheej nrog cov khoom qab zib tom qab muaj zaub mov muaj protein ntau: qe, khoom noj siv mis. Protein tais diav yuav saturate lub cev thiab tawm ntawm lub siab xav ua kom qhov tsis txaus ntawm "roj" nrog qab zib. Txoj hauv kev zoo tshaj los ua kev lom zem nrog txiaj ntsig yog noj tsev cheese lossis kua mis nyeem qaub ntuj, ntxiv rau nws nrog cov txiv ntoo, txiv hmab txiv ntoo lossis ib diav ntawm zib ntab.

Yuav ua li cas noj khoom qab zib thaum poob phaus

Thaum lub cev hnyav yuav tsum tswj hwm lub zog ntawm cov zaub mov. Kev tsis muaj calories ntau hauv kev noj haus yuav ua rau lub cev rub tawm cov khoom siv los ntawm cov rog rog thiab ua kom nrawm nrawm nrog qhov ntxiv kg thiab pom

Lub sijhawm ua cov khoom qab zib hnyav tuaj yeem muaj nyob hauv daim ntawv qhia zaub mov tsis pub ntau tshaj 1-2 zaug hauv ib lub lim tiam. Kev Pabcuam Rau Hauv Lub Thawv - Yam tsawg kawg: 1 square ntawm tsaus chocolate (li 10 g), ib txhais tes ntawm cov kua txiv ntoo lossis 1 kua ua ntej noj su.

Yuav ua li cas noj khoom qab zib thaum tswj xyuas qhov hnyav

Khaws daim foos tseem ua kom saib xyuas kev noj zaub mov muaj txiaj ntsig: tus nqi nruab hnub rau poj niam yog 1500-1800 kcal.

Cov zaub mov qab qab zib tuaj yeem nyiam txog 3-4 zaug hauv ib lub lim tiam. Txiv hmab txiv ntoo los yog txiv ntoo tuaj yeem txhawb lub zog ntawm kev ua zaub mov noj.

Cov khoom lag luam nrog cov piam thaj ntxiv thiab cov ntsiab lus siab ntawm carbohydrate (ntau dua 40 g ib 100 g ntawm cov khoom lag luam) tau siv hauv qhov ntau txog 30-40 g. Rau cov khoom lag luam, qhov no txhais tau hais tias 1-2 marshmallows lossis ncuav qab zib.

Peb tawm tswv yim saib ib daim vis dis aus los ntawm tus kws qhia tawm dag zog Dmitry Glebov, nws tham txog yuav ua li cas noj khoom qab zib thiab kom tsis txhob rog.

Yam khoom qab zib twg thiaj li tsis kam thiab qhov hloov pauv li cas

Cov zaub mov raug mob tsis nqa lub cev tab sis phaus ntxiv. Rau txhua tus me nyuam uas txwv tsis pub, koj tuaj yeem nrhiav lwm txoj kev noj qab haus huv:

Dab tsi tshem tawm?	Yuav hloov li cas?
Mis nyuj haus thiab dawb chocolate, Qab zib tuav	Qhob noom xim kasfes dub
Chocolate kab tuav	Muesli Halva Kozinaki
Khaub noom	Txiv hmab txiv ntoo thiab berries, Cov txiv ntoo thiab cov txiv hmab txiv ntoo qhuav Marshmallow, marmalade pastille
Creamy dej khov	Tsis tshua muaj calorie khov Muab cov yogurt thiab Tsev Khov Ncauj
Pastry ci	Oatmeal ncuav qab zib
Hazelnut muab tshuaj txhuam	Khaub Poob-Dawb Walnut Paste

Yuav ua li cas xaiv cov khoom qab zib hauv khw

Hauv tsev loj koj tuaj yeem ntsuas lub txiaj ntsig kev noj zaub mov ntawm cov khoom ua ntej yuav. Dab tsi saib:

Muaj pes tsawg leeg. Muaj cov "kev hloov pauv" rau cov khoom siv ua ntuj tsim thiab roj homogenized tsim cov khoom lag luam tsis zoo thiab muaj kev phom sij. Qab zib los ua ntej hauv cov npe ntawm cov khoom xyaw - cov cim ntawm cov zaub mov tsis zoo. Nws yuav nqa cov calories ntau ntxiv, tab sis yuav tsis txhim kho daim duab lossis tsis zoo.
Cov ntaub ntawv hais txog lub zog nqi. Koj yuav tsum tsis txhob yuav cov khoom lag luam, ntseeg cov duab ntawm cov ntxhais sib zog ntawm cov ntim thiab cov lus "qoj", "teeb", thiab lwm yam. Yog tias cov calories ntau ntawm kev kho kom zoo tsis haum rau kev noj zaub mov tus kheej, ces cov khoom yuav tsis ua haujlwm.
Txuam Cheebtsam. Glazed txheej ntawm tuav thiab marshmallows, qab zib sprinkling ntawm marmalade imperceptibly, tab sis ho nce calorie cov ntsiab lus.

Fructose hloov piam thaj hauv cov zaub mov qab zib rau cov ntshav qab zib. Nws tsis cuam tshuam rau cov ntshav qabzib, tab sis hloov pauv sai sai rau cov rog. Yog li, kev noj zaub mov halva, ncuav qab zib thiab gozinaki "ntawm fructose" tsis yog ib qho kev nyab xeeb rau kev noj qab zib kom tsis tu ncua.

Yuav ua li cas xaiv cov khoom qab zib hauv khw

Lub tsev noj mov tsis zoo li kom pom cov nqi zog ntawm cov zaub mov ntawv, tab sis koj tuaj yeem xaiv cov zaub mov muaj kev nyab xeeb:

Cov khoom qab zib yooj yim tshaj plaws yog sorbets thiab jellies nrog txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
Ntau cov khoom noj qab zib muaj txiaj ntsig ntau los ntawm daim ntawv teev cov khoom noj pub uas tau pub ua yog npaj raws cov mis. Mousses, puddings, cheesecakes yog qhov tsim nyog. Cov tais diav no zoo rau qhov tsis muaj (lossis tsawg kawg nkaus) ntawm pastry.

Cov ntawv qhia zaub mov uas koj xav kom koj tsis kam yuag thiab tswj kom yuag:

Cov ncuav mog qab zib biscuit.
Nplej ci.
Nqus kib thiab ncuav.
Qab zib toppings: hws mis nyuj, cov kua ntsw thiab phoov.

Yuav ua li cas ua kom cov ntawv qhia tsawg caloric

Qhov zoo ntawm kev ua noj ua haus hauv tsev yog naturalness thiab muaj peev xwm sim sim nrog xyaw. Yog tias xav tau, koj nyiam cov zaub mov txawv tuaj yeem ua raws li qhov xav tau ntawm daim ntawv qhia zaub mov noj qab haus huv.

Cov zaub mov qab feem ntau rau cov khoom qab zib, khoom qab zib, thiab lwm yam pastries uas koj tuaj yeem nrhiav tau hauv cov ntawv xov xwm thiab hauv Is Taws Nem muaj cov qab zib zoo kawg. Feem ntau, nws tuaj yeem ua 1-2 khob iav qab zib, thiab txawm tias hauv daim ntawv qhia uas tseem muaj chocolate, piv txwv. Tsuas yog txo cov piam thaj hauv qab ntawm 2 zaug (hauv qee cov zaub mov koj tseem tuaj yeem 3), hloov cov qab zib mis chocolate nrog ntsim. Koj yuav twb tau txo cov calories ntau.

Yuav ua li cas hloov qab zib

Niaj hnub no, muaj cov khoom qab ntuj thiab cov khoom cua, tsim rau cov neeg txhawb nqa ntawm cov zaub mov tsis muaj calorie. Lawv sib txawv hauv kev siv thiab saj. Qhov zoo dua ntawm cov khoom qab zib ntuj yog qhov tseem ceeb ntawm cov ntsiab lus tseem ceeb thiab cov vitamins. Qhov poob qis yog qhov kev txhim kho ntawm kev vam khom thaum noj ntau.

Cov khoom qab zib tsim muaj pes tsawg lub zog. Lawv lub peev xwm tsuas yog muab cov khoom noj kom zoo rau kev saj.

Cov thawj coj ntawm cov khw muag khoom niaj hnub no:

Zais suab - ntuj ua kua. Nws yog cov khoom lag luam uas nyob hauv kev ua cov piam thaj. Zib suab thaj muaj B-pab pawg vitamins thiab hlau. Tus nqi khoom noj khoom haus ntawm 1 teaspoon yog li 23 kcal.

Muaj ntau ntau yam ntawm zib zib rau muag. Qhov ci dua nws cov xim, qhov qab qab tshaj plaws.

Stevia - kev nqa nplooj nplooj ntawm tib tsob ntoo. Cov tshuaj muag yog muag ua kua lossis cov ntawv qhuav granular. Cov calories thiab qabzib yog qhaj. Peb pom zoo kom nyeem ib tsab xov xwm hais txog cov txiaj ntsig thiab kev phom sij ntawm stevia.
Txiv maj phaub qab zib - qhuav dehydrated extract ntawm xibtes ntoo kua ntoo. Nws tuaj txog ntawm cov khw muag khoom txee hauv qhov zoo. Txiv maj phaub qab zib muaj ib qho ywj pheej tsw thiab muaj nplua nuj hauv calcium thiab zinc. Cov ntsiab lus calories ntau ntawm 1 teaspoon - 28 kcal.
Zib ntab - kev hloov hauv tsev rau txawv sweeteners. Nws yog tsiag ntawv los ntawm kev siv me me thiab lub zog ntawm tus nqi: 40 kcal rau 1 diav.
Maple phoov - Ib qho khoom noj uas nrov hauv cov lus Askiv thiab Asmeskas cov tais diav.

Nws yog kua txiv ntoo uas muaj lub ntsej muag tshwj xeeb. Cov dej qab zib tau ua tiav nrog zinc thiab magnesium, tab sis tsis zoo rau qhov poob phaus: 53 kcal rau 1 diav.

Maple phoov tuaj yeem hloov nrog paj zib ntab yog tias xav tau.

Saccharin - Ib qho ntawm cov tho kev hauv kev ua lag luam ntawm cov khoom qab zib dag. Nws muaj nyob hauv daim ntawv ntawm hmoov thiab tshuaj noj. Cov tshuaj tsis pom zoo rau kev siv txhua hnub.
Kev Sucralose - ib qho hluavtaws analogue tshiab ntawm qab zib. Nws yog muag nyob rau hauv daim ntawv ntawm cov hmoov qhuav. Sucralose tuaj yeem yauv tau kho kub kom sov.

Muaj lub tswv yim hais tias kev siv cov saccharin tas li tsim kev hem thawj ntawm kev mob oncological ntawm cov kab mob genitourinary.

Qhov sib thooj ntawm cov khoom siv hluavtaws nrog aluminium cookware ntawm qhov kub (tshaj 130 ° C) ua rau cov khoom lag luam tsim kev puas tsuaj rau lub cev.

Yuav ua li cas hloov cov hmoov nplej butter

Nplej tsis yog tsuas yog qhov khoom siv los ntawm cov khoom lag luam confectionery. Cov hmoov nplej butter muaj ntau qhov kev noj qab haus huv:

Buckwheat hmoov nplej nplua nuj nyob rau hauv cov nroj tsuag proteins thiab antioxidant. Vim yog cov nplua nuj fiber ntau, nws yuav pab tshem tawm cov co toxins thiab teeb tsa kev ua haujlwm ntawm txoj hnyuv. Cov zaub mov qab tshaj plaws “buckwheat” yog cov ncuav qab zib thiab cov ncuav qab zib, uas txawv hauv lub teeb thiab lus xwm yeem.
Oat hmoov muaj cov ntuj tsim, muaj vitamin B thiab ntau hlau. Nws yog cov txiaj ntsig ntawm cov carbohydrates thiab lub hauv paus rau cov pancakes thiab cov ncuav ci tsis tu ncua.

Cov zaub mov zoo noj qab haus huv tsis yog siv cov hmoov nplej xwb, tab sis kuj tseem muaj yoov tagnrho thiab.

Muaj ntau yam khoom noj oatmeal ncuav qab zib raug npaj los ntawm lawv rau txhua qhov saj thiab qib kev ua noj ua haus zoo. Peb muab rau koj npaj cov khaub noom oatmeal noj raws li cov zaub mov qab thiab noj qab nyob zoo.

Almond hmoov - Cov no yog ua tib zoo tws neeg rau. Cov khoom lag luam tsis muaj gluten thiab khaws cov txiaj ntsig zoo ntawm cov kernels tag nrho. Almonds uas muaj cov roj ntsha thiab cov vitamins E. Walnut confectionery muaj cov yam ntxwv ntawm lub cev muaj ntxhiab thiab tseem tshiab rau lub sijhawm ntev. Almond hmoov yog cov khoom xyaw tseem ceeb hauv Fabkis hom nplej zom.

Zaub, txiv hmab txiv ntoo thiab berries ib nrab hloov cov khoom xyaw hmoov. Cov khoom siv nrov yog taub dag, carrots, txiv tsawb, zaub txhwb. Lawv saturate tais diav nrog cov vitamins thiab muab cov zaub mov tshiab nrog ntxoov ntxoo saj. Cov ntawv qhia zaub mov noj nrog zaub thiab txiv hmab txiv ntoo muaj ntau yam sib txawv. Piv txwv li, cov assortment ntawm cov tais diav muaj zaub mov zoo yog cov zaub mov ua tiav.

Yuav ua li cas hloov cov khoom noj siv mis ua rog

Qhov ua tau ceeb sib xws rau cov khoom xyaw ib txwm yuav tsum muaj tsawg dua calories, tab sis muaj qhov sib xws nrog qhov "qub". Piv txwv li:

Mis nyuj diluted nrog dej thiab 1% kefir Cov ntsiab lus rog yog tsim nyog rau khoom noj ua mov ci.
Tsev cheese thiab yogurt cov ntsiab lus txo qis thiab xoom cov roj yuav hloov cov qab zib thiab qaub qab zib hauv qab zib rau cov khoom qab zib tsawg.
Ricotta - Ib qho kev xaiv yooj yim rau cov tshuaj tsw qab zoo li mascarpone. Kev hloov pauv yuav txo tus nqi zog ntawm cov khoom qab zib los ntawm 2.5 zaug.
Txiv maj phaub roj, mis thiab qab zib tuaj yeem hloov cov khoom sib xws ntawm cov tsiaj keeb kwm. Qhov zoo ntawm cov khoom cog yog hypoallergenicity, tsis muaj cov roj (cholesterol) thiab muaj calcium ntau. Txiv maj phaub roj thiab mis nyuj muaj qhov zoo rau kev zom thiab ua kom lub siab.

Mis rog rog yog ib qho muaj txiaj ntsig zoo ntawm kev noj zaub mov zoo rau lub cev. Nws muab cov metabolism hauv ib txwm thiab txhim kho kev nqus ntawm cov zaub mov zoo li calcium thiab zinc. Tsis txhob muab mis nyuj nrog cov rog cov ntsiab lus zoo rau qhov tseem ceeb ntawm lub cev rog. Txoj kev zoo tshaj plaws los ua kom cov hoob kawm thib peb yooj yim thiab muaj dag zog dua yog txo qab zib.

Ua rau txoj cai jelly thiab marmalade

Agar-agar yog kev sib txuam ntawm cov keeb kwm cog. Nws tau txais los ntawm kev ua cov ntoo hauv cov nroj tsuag.

Agar muaj cov zaub mov tsis muaj txiaj ntsig (li 25 kcal ib 100 g), yog muaj cov khoom noj uas muaj calcium thiab ntuj ntoo uas txhawb cov plab zom mov.

Nkaws hloov maj mam muag hauv khw muag khoom nrog cov tshuaj qhuav. Nws yog devoid ntawm saj thiab tsw; thaum ua noj, nws siv rau ntawm cov yam ntxwv ntawm lwm yam ntawm jelly thiab marmalade: txiv hmab txiv ntoo, kua txiv, jam.

Cua sov cov kua yog qhov yuav tsum tau ua thaum siv agar hauv kev ua noj: nws yuav tsis yaj hauv dej txias.

Cov tswv yim rau cov khoom qab zib hauv tsev muaj ntau yam thiab haum rau cov neeg ua noj ua haus ntawm txhua qib kev txawj.

Cov zaub mov yooj yim tshaj plaws xws li tsev cheese nrog txiv hmab txiv ntoo thiab muffins hauv lub microwave tso cai rau koj kom tau txais kev pab 1 ntawm 5 feeb. Ntau cov tais diav nrog ua mov ci hauv qhov cub yog qhov tsim nyog thaum lub rooj ua noj ua haus festive.

Hais txog cov ntsiab lus caloric, cov khoom qab zib yooj yim tshaj plaws yog kua txiv ntoo thiab kua txiv ntoo. Hearty zaub mov nrog txiv ntoo yuav hloov cov khoom noj txom ncauj lossis noj tshais.

Noj zaub mov qab zib rau khoom qab zib

Cov theem pib ntawm cov mis nyuj uas tsis muaj calorie yog qhov zoo rau cov ncuav thiab muffins.

Kev Pabcuam Hauv Ib Thawv	8 khob noom
Lub sijhawm ua noj	20-25 feeb
Cov theem nyuaj	2 tawm ntawm 5
Zog tus nqi kcal rau 100 g	126
B / W / U	13/5/2

Rog-free tsev tsev cheese - 400 g.
Nyuj mis nyuj 3.2% rog - 200 g.
Cov kua txiv qaub - 1 rab diav
Sweetener mus saj.

Tso cov tsev cheese tso rau hauv ib lub tais thiab siv rab kom tig los ua nws ua kom zoo zaws yam uas tsis muaj lumps.
Ncuav mis rau hauv txheej tsev cheese thiab muab sib xyaw kom txog rau thaum sib xws li homogeneous.
Qhia cov kua txiv qaub thiab qab zib rau hauv cov qab zib. Yeej lub qhov loj kom txog thaum tau txais daim nplaum elastic.

Apple Dessert: Apple Chips

Khoom noj txom ncauj - cov khoom noj qab zib ntau tshaj thiab yooj yim tshaj plaws. Hauv lub caij sau qoob loo, khoom noj qab zib me me ua los ntawm cov txiv hmab txiv ntoo hauv tsev yuav yog qhov pheej yig tshaj thiab ib puag ncig.

Txhawm rau ua kom cov nqaij ntuag, txiv apples yuav tsum tau txiav rau hauv cov hlais me me. Txhawm rau ua qhov no, nws raug nquahu kom siv rab riam nyias.

Kev Pabcuam Hauv Ib Thawv	Txog 8 leej
Lub sijhawm ua noj	Txog 120 feeb
Cov theem nyuaj	2 thiab 5
Zog tus nqi ntawm kcal rau ib qho 1 noj	55
B / W / U	0/0/18

Apples - 3 daim ntawm nruab nrab loj.
Qab Zib - ⅓ Kos Duab.
Cinnamon hmoov - kwv yees li 1 tablespoon

Preheat qhov cub rau 105 ° C. Npog daim ntawv ci nrog daim ntawv ci.
Nyob rau hauv ib lub tais, txav granulated qab zib thiab cinnamon.
Txiav lub txiv apples rau hauv nyias daim. Lub pob zeb nrog cov nplej tau muab tshem tawm.
Teem cov txiv hmab txiv ntoo nyias rau ntawm daim ntawv ci nrog daim ntawv ci. Ncuav ib nrab ntawm cov cinnamon sib tov rau txiv av txiv ntoo.
Ci hauv qhov cub tshaj li nruab nrab kub rau 1 teev. Tom qab ntawd tshem tawm cov ntawv ci, tig cov hlais thiab hliv cov piam thaj-cinnamon hmoov rau lawv. Txuas mus ci li 60 feeb ntxiv.
Tshem cov tais ci nrog daim tawv nyias los ntawm qhov cub thiab cia cov khoom noj kom txias.

Peb muab rau koj saib cov yees duab los ntawm Katerina Sokolovskaya, uas yuav qhia meej kom pom tseeb ua li cas thiaj ua cov chips.

Cov khoom noj qab zib nrog gelatin lossis agar agar

Cov zaub mov nrov nrog gelatin yog jelly thiab marmalade nrog ntxiv ntawm kua txiv, txiv hmab txiv ntoo, kas fes thiab cocoa. Koj tuaj yeem txo cov calories yog tias koj hloov gelatin nrog agar.

Txiv mab txiv ntoo thiab txiv mab txiv ntoo

Khoom qab zib, hlub los ntawm ntau tus menyuam thiab cov laus, tuaj yeem npaj hauv tsev. Siv cov kua txiv thiab kua txiv sib txawv ua rau koj sim cov xim thiab qab qab.

Kev Pabcuam Hauv Ib Thawv	Txog 50 daim
Lub sijhawm ua noj	10 feeb ua noj ua haus + 2.5 rau ua kom txias hauv tub yees
Cov theem nyuaj	2 tawm ntawm 5
Zog tus nqi kcal rau 100 g	46
B / W / U	0,5/0,3/10

Txiv hmab txiv ntoo los yog kua txiv hmab txiv ntoo (txiv kab ntxwv, Cherry, thiab lwm yam) - 1 iav.
Jam - ¼ khob.
Agar-agar hmoov - 1.5 teaspoons.

Nyob rau hauv ib lub tais, sib tov kua txiv, jam thiab agar hmoov. Sib tov nrog rab kom txog thaum homogeneous sib xws tsis muaj lumps. Tom qab cov txheej txheem tiav, tawm cov khoom sib xyaw ib leeg rau 5 feeb.
Tso lub lauj kaub tais diav nrog qhov sib xyaw ntawm qhov cub thiab coj mus rau ib qho cub thaum nruab nrab kub. Ua noj rau 2 feeb, nplawm tas li.
Tshem lub tais ntawm qhov kub thiab muab marmalade sib tov sib xyaw rau hauv cov thawv ntiav lossis curly pwm. Tso cov blanks rau hauv tub yees rau 2-3 teev.
Tshem cov tiav tiav marmalade los ntawm cov pwm / txiav rau hauv plaub fab.

Cov khaub noom zom khaub noom uas ua tom tsev tuaj yeem muab tso rau hauv tub yees rau 10 hnub.

Ntau yam ua kua tauj tauj

Kev sib xyaw ua ke ntawm cov xim ntau yam ua rau koj tau txais tsis tsuas yog tsis muaj cua, tab sis cov zaub mov ci thiab qub. Rau txiv kab ntxwv thiab dawb jelly, peb coj mango thiab txiv maj phaub mis.

Kev Pabcuam Hauv Ib Thawv	6
Lub sijhawm ua noj	70 feeb
Cov theem nyuaj	4 thiab 5
Zog tus nqi ntawm kcal rau ib qho 1 noj	212
B / W / U	0,5/0,5/20

Rau txheej txiv kab ntxwv:

Txiv nkhaus taw - 3 daim me me.
Qab Zib - ¾ khob.
Agar hmoov - 5 grams.
Dej - ½ khob.

Rau txheej dawb:

Txiv maj phaub mis - ½ khob.
Agar hmoov - 3 grams.
Dej - ¼ khob.

Peev cov txiv nkhaus taw, tsuav kom ua kom huv si thiab sib tov nrog qab zib. Koj yuav tsum tau txais 1.5 khob ntawm mashed qos yaj ywm.
Dissolve 5 g ntawm agar hmoov hauv ½ khob dej. Sib tov zoo thiab muab tso rau ntawm qhov kub tsawg. Npaj cov dej sib xyaw kom txog thaum agar yaj tag thiab cov dej ntshiab.
Ntxiv cov txiv maj phaub ntxuav mus rau qhov kev daws teeb meem thiab muab sib xyaw kom zoo, tom qab ntawd muab cov txiv kab ntxwv sib xyaw kom haum rau hauv lub npov thiab muab tso cia.
Rau cov txiv maj phaub txheej, sib txuas ua ke 3 g ntawm agar thiab of khob dej. Rhaub qhov sib tov dhau li cov cua sov kom txog thaum uas tsis muaj teeb meem, pob tshab thiab tso cov txiv maj phaub mis tso.
Tshem tawm cov dej dawb sib tov los ntawm tshav kub thiab kom tusyees faib nws hla lub txiv kab ntxwv jelly. Tseg cov khoom qab zib ib leeg rau 45 feeb.
Cov tiav xim dawb jelly, uas tau mus txog qhov ntom ntom ntom ntaws, tuaj yeem txiav mus rau hauv cov fab thiab muaj kev pabcuam.

Noj cov ncuav mog qab zib almond

Cov khoom xyaw muaj txiaj ntsig - khoom noj txom ncauj, cheesecakes, muffins, ncuav thiab khob cij. Cov lus zais ntawm lawv lub teeb pom kev yog ib feem lossis ua tiav tsis lees txais ntawm butter hmoov.

Kev ci tsis muaj hmoov nplej thiab mis nyuj yog qhov tsim nyog rau cov neeg uas tsis mob siab rau lactose thiab gluten.

Cov qe rau ua noj lub ncuav mog qab zib yuav tsum sov rau chav sov. Ua kom lub ncuav mog qab zib cua, nws yog ib qho tseem ceeb kom tsis txhob overdo nws nrog whipping proteins. Cov npuas dej yuav tsum nyob twj ywm dawb, ntxiv thiab lush.

Kev Pabcuam Hauv Ib Thawv	8-10
Lub sijhawm ua noj	120 feeb
Cov theem nyuaj	5 thiab 5
Zog tus nqi ntawm kcal rau ib qho 1 noj	235
B / W / U	8/14/22

Tag nrho almonds, kib thiab tev - 1.5 khob.
Nqaij qaib qe - 4 daim loj.
Zib ntab - ½ khob.
Vanilla extract - 1 teaspoon.
Ci dej qab zib - ½ tsp
Ntsev - ½ tsp
Rau décor - 2 tbsp. zib ntab thiab ¼ khob ntawm almond petals.

Yuav ua li cas tev thiab kib almonds: muab cov txiv ntoo tso rau hauv lub tais tob thiab hliv lawv nrog dej npau npau. Insist rau 5-10 feeb, tom qab ntawd tshem tawm cov tev xim av. Txhawm rau Fry, kis cov ntsiav rau ntawm daim ntawv ci uas npog nrog ci ntawv, thiab qhuav rau 8 feeb hauv qhov cub dhau ntawm qhov kub nruab nrab ntawm qhov kub txog 190-200 ° C.

Preheat qhov cub kom 180 ° C. Grease ib lub tais ci nrog siab sab thiab muab nws tso rau ntawm parchment ntawv.
Zom tag nrho almonds nrog ib rab rau lub xeev powdery. Tau txog 3/4 khob hmoov almond.
Cais cov qe dawb los ntawm qe.
Hauv ib lub tais loj nrog rab rab, yeej 4 lub qe qe,, khob zib ntab, dej qab zib thiab ntsev kom txog thaum tus. Tom qab ntawd ntxiv cov hmoov siav ntawm almond thiab txuas ntxiv ntxhi ntawm qhov qeeb qeeb kom txog thaum cov khoom xyaw tau tov tag.
Nyob rau hauv ib lub tais cais, tuav cov qe kom dawb li 1-2 feeb nrog lub tshuab ua kom huv si kom txog thaum pom huab cua ua npuas.
Ntxiv cov protein rau cov txiv ntseej-hmoov nplej sib tov thiab sib tov txhua yam kom zoo.
Tso cov khob noom cookie rau hauv daim ntawv npaj thiab ci hauv qhov cub li 28 feeb. Qhov npaj txhij ntawm lub ncuav mog qab zib yog pov thawj los ntawm nws cov xim av kub xim av. Tus pas txhuam hniav ntxig rau hauv nruab nrab ntawm lub ci yuav tsum tawm kom huv.
Tshem cov khoom qab zib los ntawm qhov cub thiab cia kom txias rau 10 feeb.

Peb tawm tswv yim saib daim ntawv qhia ua vis dis aus rau ua zaub mov noj cheesecake.

Qeeb Ua Phem Noj

Kev siv cov cuab yeej siv tshiab hauv tsev txhawb nqa kev hloov mus rau "PP" (khoom noj kom zoo). Lauj kaub tais diav los ntawm multicooker thov nrog kev yooj yim hauv kev npaj thiab huab cua qauv. Kev tsis kam los ntawm kib hauv cov roj yuav txo cov rog thiab carcinogens uas cuam tshuam rau kev noj qab haus huv ntawm cov hlab ntshav.

Cov tsoos Askiv ib txwm ua yog siav yam tsis muaj hmoov nplej thiab ua haujlwm sov lossis txias. Qhov ntau npaum li cas ntawm cov piam thaj tuaj yeem raug txo kom tsawg, thiab cov khoom siv tseem ceeb ntxiv nrog txiv hmab txiv ntoo: txiv apples, berries, raisins.

Qhov kev xaiv ntawm lub mov rau paj npleg yog nyob ntawm tus kheej nyiam. Arborio yuav muab cov qab zib ua kom zoo sib xws. Cov nplej xim av, coj los ua noj dawb ntawm cereal dawb, saturates lub cev nrog carbohydrates txoj.

Cov ntaub ntawv tso tawm yog muab rau cov khoom siv hauv chav ua noj nrog qhov khoom siv ntawm 670 watts nrog lub tais muaj peev xwm txog 180 ml.

Kev Pabcuam Hauv Ib Thawv	4
Lub sijhawm ua noj	Kwv yees li 70 feeb
Cov theem nyuaj	3 thiab 5
Zog tus nqi kcal rau 100 g	150
B / W / U	3,5/5/20

Mov - ½ multicooker lub tais.
Apples ntawm tej qib - 2 pieces ntawm medium loj.
Mis 1% cov rog lossis dej - 1.5 khob.
Nqaij qaib qe - 2 pcs.
Butter - 50 g.
Qab Zib - 1 lub tais tsis tiav.
Vanilla qab zib - 1 teaspoon.
Cov qhob cij.

Boil nplej hauv 1% mis lossis dej los ntawm kev ntxiv 1 tablespoon ntawm granulated qab zib. Cia kom lub porridge txias.
Yeej qe nrog lub rab nrog vanilla qab zib thiab xuab zeb rau 8 feeb. Ntxiv cov butter muag rau lawv thiab sib tov rau lwm 1-2 feeb.
Txiav lub txiv apples rau hauv hlais, tshem cov nplej thiab cores.
Do mov, txiv hmab txiv ntoo thiab qe-qab zib sib tov.
Npog cov multicooker nrog roj thiab nphoo nrog breadcrumbs. Thauj khoom sib xyaw rau hauv nws thiab npog.
Ntawm multicooker vaj huam sib luag, teeb hom ci. Cov txheej txheem ua noj kav ntev li 60 feeb.
Cia cov paj npleg kom txias txias tsis tas muab nws tawm hauv lub tais. Cov tais diav ua noj hauv lub qeeb qeeb khaws cov khoom muag uas muaj lub ntsej muag, thiab lub cev ntom nti thiab yuav tsum tau ua tib zoo saib thaum tshem tawm hauv lub tais.
Npaj txhij-pudding mov paj tuaj yeem kho kom zoo nkauj nrog cov txiv ntoo tshiab thiab ua haujlwm nrog lub teeb ci yogurt.

Tsawg-calorie curd casseroles thiab puddings yog qhov kev xaiv zoo rau noj tshais lossis noj khoom txom ncauj thaum yav tsaus ntuj. Yog tias koj nyiam ua zaub mov noj nrog qeeb qeeb, ces peb muab lwm daim ntawv qhia ntxiv los npaj cov tsev cheese cheese tub ua noj.

Calorie cov ntsiab lus thiab BJU khoom qab zib thiab khoom qab zib

Lub rooj qhia cov ntaub ntawv hais txog cov khoom plig zoo tshaj plaws los ntawm cov khoom lag luam muag khoom. Thaum taw qhia cov ntsiab lus ntawm lub calorie thiab cov zaub mov muaj txiaj ntsig, cov duab yog muab rau 100 g ntawm cov khoom.

Lub npe khoom qab zib	Cov ntsiab lus calorie, kcal	Proteins / Nqaij / Carbohydrates
Qhob noom xim kasfes dub	540	7/36/48
Marshmallows	305	0,8/0/80
Marshmallows	320	1,5/0,3/82
Marmalade	298	0,4/0/77
Txiv ntoo jelly	73	2,7/0/16
Txiv hmab txiv ntoo pastille	295	0,4/0/74
Muesli Tuav	360	8/20/40
Qab Zib Dawb Hmoov Noj Hmoov	620	25/51/22
Zib ntab	333	0,8/0/83
Oatmeal ncuav qab zib	402	6/19/59
Candied txiv hmab txiv ntoo	330	0/0/82
Yogurts thiab curds nrog qab zib toppings
Yogurt thiab tsev cheese nrog rau cov ntsiab lus rog ntawm 0%	80	2,5/0,3/18
Yogurt thiab tsev cheese nrog rau cov ntsiab lus rog ntawm 2-2.5%	85	4/2-2,5/11
Mis nyuj khov
“Txiv hmab txiv ntoo dej khov”	95	0,2/0,2/24
Yogurt khov mis nyuj khov	106	3,8/1/25
Kozinaki
Tshav Ntuj	580	15/43/35
Txiv laum huab xeeb	490	15/25/53
Noob hnav noob	512	12/29/53
Halva
Txiv laum huab xeeb	505	15/31/42
Tshav Ntuj	530	12/30/54
Noob hnav noob	515	13/30/51
Txiv Hmab Txiv Ntoo
Cov txiv apples	48	03,3/0/10
Pineapples	50	0,4/0/11
Cov txiv kab ntxwv qaub	30	0,7/0/7
Tsawb	94	1,5/0/22
Txiv hmap	66	0,6/0/17
Txiv hmab txiv ntoo
Txiv duaj	46	0,8/0/9
Txiv kab ntxwv lwj	27	0,5/0/7
Npauj npaim tuaj	44	1/0/8
Plum	42	0,8/0/10
Lub taub	25	0,6/0/6
Dried txiv ntoo
Qhuav apricots	215	5/0/51
Cov Hnub	275	2,5/0/70
Nyiaj Pov Xyooj	231	2,3/0/58
Raisins	265	3/0/66

Yog li, cov khoom noj kom zoo tshaj plaws ntawm cov khoom qab zib yog chocolate thiab kho los ntawm cov noob thiab noob txiv. Hauv 100 g ntawm txhua cov khoom muaj txog ib feem peb ntawm kev noj zaub mov txhua hnub. Cov kab mob uas muaj cov rog thiab carbohydrates thiab, noj hauv qhov tshaj, ua rau kom yuag dua.

Txiv hmab txiv ntoo yog cov khoom qab zib noj kom yooj yim thiab nyab xeeb tshaj plaws. Tus nqi hluav taws xob qis dua 50 kcal, tsis muaj rog, thiab qab zib thiab carbohydrates yog tsawg kawg (tsis ntau tshaj 10 g ib 100 g ntawm cov khoom).

Cov neeg siv Is Taws Nem uas tau poob ceeb thawj qhia txog cov kev poob phaus rau hauv cov chaw tshuaj xyuas thiab “cov chaw noj mov”. Cov poj niam ntawm cov hnub nyoog sib txawv nce yuag, tsis muaj lawv tus kheej nyiam noj zaub mov. Yuav ua li cas lawv ua nws?

Svetlana, 29:

Tau ntau xyoo kuv khaws qhov hnyav tsis dhau 54-58 kg nrog qhov nce ntawm 170 cm.Thaum lub cev xeeb tub kuv tau zoo mus txog 76 kg, uas tsuas yog 6 tshuav tom qab yug menyuam.

Nws poob ceeb thawj yam tsis tau nrog ib tus kws qhia noj haus tham, raws li cov ntaub ntawv sau hauv Is Taws Nem. Suav suav tau noj thiab noj cov calories rau ntawm cov chaw ua hauj lwm tshwj xeeb yuag me me.

Kuv tsis suav cov qhob cij, chips, thiab cov zaub mov yooj yim los ntawm kuv cov khoom noj. Kuv tsis tuaj yeem tsis lees txais khoom qab zib: thaum sawv ntxov kuv tuaj yeem cuam tshuam cov khaub noom lossis ob peb qho ntawm chocolate, tab sis tsis pub dhau lub tav su!

Kev tawm dag zog hauv tsev thiab mus ncig tom pas dej tau txuas nrog kev noj zaub mov kom zoo. Qhov tshwm sim hauv ib hlis yog rho 10 kg ntawm nplai!

Daria, 35:

Thaum kuv tseem hluas kuv yog ib tus poj niam hluas: Kuv hnyav txog 56 kg nrog qhov siab txog 167 cm. Sedentary chaw ua haujlwm nrog cov kas fes tas mus li puas tau ua qhov qias neeg. Thaum muaj hnub nyoog 25, Kuv tau zoo mus rau 96 kg thiab saib 20 xyoo rov saud.

Thaum xub thawj nws ntseeg tus naas ej "Kremlin kev noj haus" nrog kev txwv tsis pub muaj carbohydrates. Kuv so tau 3 hnub, sawv tsis taus yog tsis muaj mov noj.

Qhov ntsuas tau zoo yog qhov kev hloov mus rau cov khoom noj kom zoo, tab sis tsis muaj kev txwv nruj ntawm cov khoom lag luam. Kuv tuaj yeem noj 1 marshmallow lossis ib rab diav kua qaub rau tshuaj yej, muaj khoom txom ncauj nrog ib hwj ntawm yogurt lossis ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav. Yog tias koj noj zaub maj mam thiab tsom rau saj, ib qho qab zib me me yog txaus.

Thaum lub sij hawm dhau mus, nws tau pib ua kom sib dua. Kuv tsis paub tias yuav siv sijhawm ntev li cas thiaj yuag, tab sis hnub no kuv hnyav 65 kg es tsis txhob yog 96 kg! Thiab kuv saib hluas dua thiab noj qab haus huv ntau dua 10 xyoo dhau los.

Mary 21:

Txij li thaum me nyuam yaus, Kuv muaj ib qho kev rog uas yuav rog dhau. Niam txiv tsis tuaj yeem txwv tsis pub kuv noj mov thiab yuav “khoom qab zib”, chips thiab chocolate chocolate. Thaum muaj hnub nyoog 15, Kuv ntsia tsis pom rog. Kuv qhov hnyav tau nce txog 100 kg.

Kuv tau sim ntau lub cev hnyav poob lawm. Cov zaub mov txwv nruj heev, txog thaum tshaib plab, Kuv yuav luag ua rau kuv lub cev puas ntsoog. Los ntawm kev sim siab thiab kev ua yuam kev, nws muaj peev xwm nrhiav kom tau kev noj haus zoo.

Niaj hnub no kuv khaws qhov hnyav ntawm 60-61 kg. Cov zaub mov yog nyob ntawm ntses, nqaij qaib, zaub thiab taum. Kuv tau txiav txim siab tawm nqaij npuas thiab nqaij nyug, uas yog qhov tseem ceeb ntawm kev ua kom muaj mob loj thiab zom plab.

Kuv hloov cov khau ntaub uas kuv nyiam tshaj plaws nrog chocolate thiab marshmallows, uas yog cov rog tsis tshua muaj siab. Txhoov txiv ntoo, qhuav apricots lossis prunes.

Cov khoom noj khoom haus zoo tso tawm cov hniav qab zib muaj ntau lub caij nyoog los thov nws tus kheej. Lub ntsiab tseem ceeb rau PP cov nqeeb yog cov cawv hauv cov zaub mov thiab ua tib zoo saib rau kev xaiv cov tais diav. Ua raws li cov kev xav tau no, nws muaj peev xwm ua tau kom muaj kev sib haum xeeb thiab muab khoom qab zib los ua ib qho kev noj qab haus huv.