Hmoov nplej rau cov ntshav qab zib: cov yam ntxwv twg koj xav paub?

Cov hmoov nplej ib txwm rau cov ntshav qab zib, hmoov tsis, tsis yog qhov kev xaiv zoo tshaj plaws, vim tias nws muaj glycemic siab. Tab sis tsis txhob chim thiab tsis kam lees koj tus kheej qab ncuav qab zib. Txhawm rau kom tsis txhob ua mob rau lub cev, nws txaus los siv lwm hom hmoov nplej thiab xaiv cov zaub mov noj.

Cov yam ntxwv ntawm kev noj zaub mov ci

Txhawm rau ua kom muaj ntau yam khoom noj ntawm cov ntshav qab zib thiab ntxiv ci rau nws cov zaub mov noj, nws yog qhov tseem ceeb ua ntej kom pom cov yam ntxwv ntawm lawv cov kev npaj, uas yog dab tsi hmoov tuaj yeem siv rau qhov no, uas cov qab zib rau xaiv, seb cov qe qaib yuav siv tau, thiab lwm yam.

Koj yuav tsum nco ntsoov tias hauv ci, ob qho ua khob noom cookie thiab ua kua sau yog qhov tseem ceeb. Ntawd yog, koj tsis tuaj yeem siv cov hmoov nplej zoo thiab tib lub sij hawm muaj qab zib puv nrog cov qab zib cov ntsiab lus siab, thiab rov qab, ua ntu zus.

Cov kev cai yooj yim rau kev ua cov khoom qab zib muaj xws li:

Cov khoom tiav yuav tsum tsis txhob muaj qhov muaj calorie siab, vim tias ntau tus neeg mob tau mob ua ntej rau cov rog,
Yog hais tias lub ncuav mog qab zib yog qab zib, tom qab ntawd khaws cov txiv hmab txiv ntoo thiab cov kua txiv qaub nrog cov qab zib. Piv txwv li: txiv apples, txiv ntoo qab zib, apricots, currants. Yog tias koj npaj yuav los ua cov nqaij ncuav qab zib, nws yog ib qho tseem ceeb uas yuav tau xaiv cov khoom noj muaj roj tsawg, xws li nqaij nyuj rog, nqaij qaib ntxhw, nqaij qaib, luav,
Qhov loj ntawm cov zaub mov txawv koom nrog kev siv cov khoom noj siv mis thiab mis nyuj. Hauv qhov no, kev nyiam mus yuav tsum muab rau hom tsiaj uas muaj feem pua ntawm cov rog,
Koj yuav tsum xaiv cov khoom xyaw nrog qhov tsis muaj glycemic Performance index,
Lub khob noom cookie ua tiav zoo tshaj yam tsis muaj qe. Tab sis, yog tias qhov no ua tsis tau, ces lawv tus lej yuav tsum yog qhov tsawg, zoo dua tsis tshaj ib,
Cov piam thaj tsis pom zoo, tshwj xeeb tshaj yog tias ci yog npaj rau cov neeg muaj ntshav qabzib. Tsis txhob chim siab, tam sim no hauv khw muag khoom koj tuaj yeem nrhiav cov khoom noj tshwj xeeb ua rau kev noj qab zib. Koj tseem tuaj yeem them nyiaj mloog rau cov khoom ntuj tsim xws li stevia, fructose, sorbitol,
Butter tsis yog qhov kev xaiv zoo tshaj plaws rau cov ntshav qab zib, yog li nws tau thov hloov nws nrog txiv ntseej, pob kws lossis txiv maj phaub. Hauv rooj plaub tshaj plaws, koj tuaj yeem nqa roj qab rog kom zoo.

Ntxiv rau txoj kev ua noj, nws yog ib qho tsim nyog yuav tsum tau them sai sai rau qee cov cai rau kev siv ci los ntawm cov neeg muaj ntshav qab zib. Cov no suav nrog:

Tsuas yog siv cov khoom ci tshiab
Noj cov khoom ci hauv qhov khoom noj tsawg tsawg. Nws zoo dua uas faib nws ua ob peb ntu me me,
Pamper koj tus kheej nrog goodies los ntawm qhov cub tsis nquag heev. Pom zoo tsis pub ntau tshaj 1 zaug hauv ib lis piam,
Saib xyuas ntshav qab zib yuav tsum ua ua ntej yuav noj mov, thiab tom qab.

Tus mob ntshav qab zib tsuas xav tau cov zaub mov ci tshiab

Yog tias koj coj mus rau hauv tus account tag nrho cov cai thiab cov lus pom zoo, koj tuaj yeem them koj cov khoom qab zib uas koj nyiam yam tsis muaj teeb meem rau koj kev noj qab haus huv.

Cov hauv paus ntawm kev xaiv hmoov nplej

Thawj thawj zaug ntsib qhov kev xaiv ntawm cov hmoov nplej, ib tug yuav xav tsis thoob ntawm ntau yam uas muaj hnub no. Txhawm rau kom tsis txhob ua txhaum, nws yog ib qho tseem ceeb uas yuav tsum paub xaiv cov hauv qab no:

Glycemic Performance index. Nov yog thawj yam koj yuav tsum tau them sai sai rau. Qhov qis dua nws, qhov zoo dua
Cov khoom yuav tsum tau tshaj tawm organic.
Kev sib tsoo, xim thiab tsw yuav tsum yog xeeb ceem ntawm ib hom hom hmoov nplej,
Yuav tsum tsis muaj qhov cim ntawm kev noj nyiaj txiag.

Xws li hom oat, buckwheat, txhuv, nws muaj peev xwm los ua koj tus kheej hauv tsev siv kas fes grinder.

Glycemic Performance index ntawm cov qib sib txawv ntawm hmoov

Thaum xaiv hmoov nplej rau cov ntshav qab zib, nws cov glycemic index ua lub luag haujlwm ncaj qha. Qhov no tseem ceeb heev rau cov ntshav qab zib hom 2.

Txhawm rau kom nkag siab txog lub hauv paus ntsiab lus ntawm kev xaiv, nws yog ib qho tseem ceeb kom paub txog cov ntsuas hauv qab no:

Tsis tshua muaj glycemic Performance index - los ntawm 0 txog 50 units,
Nce glycemic Performance index - los ntawm 50 txog 70 units,
Siab glycemic Performance index - tshaj 70 ntsuas.

Raws li qhov no, koj tuaj yeem txiav txim siab tam sim ntawd yam twg yog qhov tsis zoo rau kev ci. Cov no suav nrog:

Cov hmoov nplej - 75 ntu. Nws yog hom no uas tuaj yeem pom muaj ntau zaus hauv khw thiab hauv chav ua noj,
Cov hmoov nplej nplej - 70 units. Tsawg me dua cov nplej tab sis tseem muaj qhov ntsuas siab, tsis haum rau cov ntshav qab zib,
Pob kws hmoov nplej - 70 units. Nws muaj ntau lub zog pab, tab sis, hmoov tsis zoo, lub glycemic Performance index yog siab.

Ntawm qhov tsis sib xws, cov hauv qab no yog suav tias yog cov tsiaj uas tau tso cai rau ntshav qab zib:

Flax hmoov nplej - 35 units. Cov hmoov nplej no yog tsim los ntawm cov nroj tsuag muaj npe zoo - flax,
Mov dawb - 35 units. Tsis yog txhua tus neeg paub txog hom hmoov nplej no. Nws yog tsim los ntawm cov nyom nplej ib nrab ntawm cov nplej - sau ntuav,
Oatmeal - 45 units
Rye hmoov nplej - 45 units
Txiv maj phaub hmoov nplej - 45 units. Nov yog tus nqi pheej yig, tab sis muaj txiaj ntsig zoo heev,
Amaranth hmoov nplej - 45 units. Nws yog tsim los ntawm hom qoob loo nplej hu ua "amaranth",
Buckwheat hmoov nplej - 50 ib pawg
Soy hmoov - 50 units.

Rye hmoov pub rau cov ntshav qab zib

Cov tseem grain thiab hom barley, txawm hais tias tso cai rau cov ntshav qab zib, nyob rau hauv tshwj xeeb cov khoom tsawg, vim tias lawv cov glycemic Performance index yog 55 thiab 60 units, ntsig txog.

Oatmeal ncuav qab zib

Txhua tus paub txog ncuav qab zib oatmeal tuaj yeem yog kev cawm seej tiag rau cov neeg mob ntshav qab zib, vim tias lawv muaj txiaj ntsig ntau dua li cov txiaj ntsig.

Nyob rau hauv ib lub tais ntxiv 100-150 grams ntawm oatmeal, 4 diav oatmeal thiab ib qhov me me ntawm cov qab zib nrog rau 100 ml dej. Txhua yam yog muab sib xyaw ua ke. Oatmeal tuaj yeem ua tau los ntawm tib hom oatmeal, tsuas yog sib tsoo hauv kas fes grinder,
Ib lub rooj ntawm pre-melted tsis muaj roj-rog margarine ntxiv rau cov khoom xyaw,
Lub hauv paus rau lub ncuav qab zib yog cov sib xyaw
Round cookies raug tsim thiab nteg tawm ntawm daim ntawv ci dhau los them nrog parchment ntawv,
Qhov cub tau muab kub kom txog 180-200 degrees thiab ib daim ntawv ci yog xa mus rau nws. Ncuav qab zib yuav tsum ci kom txog thaum Golden xim av. Qhov no yog kwv yees li 20 feeb.

Rye hmoov kua ncuav qab zib

Txiv hmab txiv ntoo muaj txiaj ntsig zoo rau lub cev, tab sis kev pom ntawm lawv cov piam thaj hauv qab zib, lawv siv rau cov ntshav qab zib kom tsawg. Cov kev xaiv yuav tsum tau ua nyob rau hauv kev pom zoo ntawm cov tsis muaj qab zib tsiaj ntau, piv txwv li, txiv apples.

20 gram roj qab rog uas muaj roj tsawg yog tsoo nrog rab rawg thiab sib xyaw nrog fructose lossis lwm yam khoom qab zib kom saj,
Ntxiv ib lub qe rau hauv cov khoom xyaw thiab ua txhua yam nrog whisk lossis tov khoom,
Cov kauj ruam tom ntej yog ntxiv ib nrab khob mis nyuj. Nyob rau tib lub sijhawm, koj tuaj yeem tso cov hmoov txhuv me me rau hauv ib lub tais,
Ib khob ntawm rye hmoov tau qhia nyob rau hauv feem, thaum kneading lub khob noom cookie. Hauv hmoov nplej, koj yuav tsum xub ntxiv ib nrab ntawm ib lub hnab ntawm ci hmoov,
Tiav mov paj tiav lawm yog pw hauv ib cov pwm,
2-3 txiv apples yog txiav rau hauv slices thiab me ntsis lightened nyob rau hauv lub lauj kaub muab kua txiv,
Lub teb puv tiav tau muab pw ntawm lub khob noom cookie hauv daim ntawv. Cov ncuav qab zib muab tso rau hauv qhov cub, preheated rau 180 degrees rau 25 feeb.

Rau cov neeg uas nyiam cov txuj lom, nws raug tso cai rau ntxiv pob ntawm cinnamon mus rau txhaws. Nws yuav thev lub suab ntawm cov txiv apples zoo.

Curd buns

Floury khoom tsis xav ua nyob rau hauv daim ntawv txwv tsis pub cov ntshav qab zib, tab sis qee zaum koj tuaj yeem kho koj tus kheej kom qab buns, raug rau cov zaub mov noj tshuaj.

200 grams ntawm lub tsev tsis muaj rog cheese tau hliv rau hauv lub tais tob. Ib lub qe tawg nyob rau ntawd thiab tov nrog rab rawg los nplawm,
Mus rau lub hauv paus paus ntxiv ib pinch ntawm ntsev, ib nrab ib me nyuam diav ntawm hydrated dej qab zib thiab ib tug me me ntawm sweetener mus saj. Rov muab txhua yam sib tov,
Pib ncuav ib khob ntawm rye hmoov. Qhov no yuav tsum tau ua maj mam, kneading lub khob noom cookie,
Tom qab txhua yam npaj txhij, ua cov buns ntawm nruab nrab loj thiab nteg lawv rau ntawm daim ntawv ci rau ntawm kis parchment,
Ib daim ntawv ci yog muab tso rau hauv qhov cub, rhuab kom 180-200 degrees. Tos kom txog thaum npaj txhij. Kwv yees li lub sijhawm yog 25-30 feeb. Nws ncaj qha nyob ntawm qhov loj ntawm buns.

Curd buns

Cov yob zoo li no tau thov kom ua nrog lub ntuj yogurt lossis qab zib muaj roj qaub.

Buckwheat Qab Zib Pancakes

Rau ntau, pancakes yog txuam nrog ntau ntau cov qe, butter, thiab hmoov. Tab sis qhov tseeb, muaj cov zaub mov noj rau lub tais zoo no, txawm tias cov neeg muaj ntshav qab zib tuaj yeem thov lawv tus kheej nrog lawv saj.

Muab ib lub qe tso rau hauv ib lub tais thaum tso cov kua mis rau hauv feem me me. Koj tuaj yeem nqa kua zaub,
Lub txiaj ntsig ntsev thiab ib rab roj txiv roj roj ib diav ntxiv rau hauv lub tais,
Tom ntej no tau ntxiv: 2 me nyuam yaus ntawm cov hmoov ci thiab cov khoom qab zib kom saj,
Nws tshua tsuas yog ntxiv ib khob ntawm buckwheat hmoov nplej. Koj yuav tsum ua qhov no rau qee feem me me, txwv tsis pub cov qog yuav tsim,
Yog li ntawd, koj yuav tsum tau txais lub khob noom cookie homogeneous nrog qhov sib xws ntawm qaub cream,
Pancakes yog kib hauv tus qauv kev. Lub lauj kaub tuaj yeem nrog roj rau margarine lossis txiv roj roj.

Pob tawb xyaw ntses

Xws li pancakes, txawm hais tias qhov txawv txawv thaum xub thawj siab cov khoom muag, yuav ua rau koj xav tsis thoob nrog lawv cov saj.

Amaranth Hmoov Nplej

Kuv xav ua kom tiav daim ntawv teev cov zaub mov txawv heev rau cov neeg feem ntau xaiv ncuav qab zib. Qhov no yog cov khoom noj qab zib zoo tiag tiag.

50 grams amaranth noob tau muab tso rau hauv lub lauj kaub thiab npog nrog lub hau. Yog li ntawd, nyob hauv ob peb feeb lawv kuj yuav zoo li paj kws,
Npaj cov noob tau sib xyaw rau hauv ib lub tais, 200 gram ntawm cov hmoov nplej amaranth, khoom qab zib (nws lub suab yog suav raws li hom, hauv kev rov ua tiav nws yuav tsum tig 3 dia suab thaj), 2 dia roj txiv roj, me ntsis chia noob. Thaum muab cov khob noom cookie, tso dej me me rau,
Ncuav qab zib yog tsim los ntawm lub qhov muag. Lawv tuaj yeem yog cov ntawv xaiv,
Qhov cub tau rhaub kom 180 degrees thiab muab ib daim ntawv ci nrog ncuav qab zib tso rau hauv. Ua lub sijhawm ua noj kwv yees li 20 feeb.

Yog hais tias cov ntawv qhia ua qauv xav tau txawv txawv thiab koj xav sim ua tej yam tshiab, tom qab ntawv qhia no yog qhov ntau.

Glycemic Performance index ntawm hmoov ntawm ntau hom

Cov kws tshaj lij xaiv cov zaub mov rau cov neeg mob uas muaj hom 2 mob ntshav qab zib mellitus, thaum soj ntsuam cov glycemic index (GI) ntawm txhua yam khoom.

Qhov ntsuas no qhia tau hais tias cov piam thaj hauv ntshav tau nrawm li cas tom qab noj txiv hmab txiv ntoo lossis khoom qab zib.

Cov kws kho mob ceeb toom lawv cov neeg mob tsuas yog cov khoom noj ua ke, thaum ploj qee cov ntsiab lus tseem ceeb. Nrog rau tus kab mob no, koj tsuas yog xav noj zaub mov uas muaj qhov ntsuas qis.

Tsawg tus neeg paub tias hmoov nplej rau cov neeg mob uas muaj cov metabolism hauv lub cev tsis txaus yuav tsum muaj qhov ntsuas no, tsis pub dhau tsib caug. Tag nrho cov hmoov nplej uas muaj qhov ntsuas tau txog rau caum-cuaj chav nyob yuav nyob hauv cov khoom noj txhua hnub tsuas yog ib qho kev zam rau txoj cai. Tab sis cov zaub mov uas muaj qhov ntsuas siab dua xya caum yog ncaj qha txwv tsis pub cov ntshav qab zib.

Qhov no yog vim tias muaj kev pheej hmoo ntawm kev nce ntxiv hauv cov piam thaj. Vim qhov no, xwm txheej hnyav heev tuaj yeem tshwm sim.

Lub ntiaj teb paub ntau ntau yam ntawm hmoov, los ntawm kev uas qee cov khoom lag luam tsim rau cov neeg cuam tshuam los ntawm cov mob endocrine. Ntxiv rau glycemic Performance index, koj yuav tsum tau them sai sai rau lub zog nqi ntawm cov khoom.

Raws li ntau tus neeg paub, kev noj zaub mov muaj calorie ntau dhau tuaj yeem hem kev rog, uas ua kev txaus ntshai rau cov neeg muaj qhov mob no. Nrog nws, hmoov nplej nrog glycemic tsis tshua muaj siab yuav tsum tau siv, yog li kom tsis txhob thab cov chav kawm ntawm tus kab mob. Nws yuav tsum tau nyob rau hauv lub siab tias ntau nyob ntawm ntau yam ntawm cov khoom - saj thiab zoo ntawm ci.

Hauv qab no yog glycemic Performance index ntawm ntau hom hmoov nplej:

oat -45
thoob - 50,
ntaub pua chaw -35,
amaranth -45,
taum pauv - 50,
tseem grain -55,
ntaus ntawv -35,
Khaub Ncaws -45.

Tag nrho cov saum toj no ntau yam raug tso cai siv tsis tu ncua nyob rau hauv kev npaj ntawm ua noj delights.

Ntawm cov hom, nws yog txwv tsis pub ua zaub mov noj:

pob kws - 70,
nplej -75,
barley - 60,
mov - 70.

Oat thiab buckwheat

Oatmeal glycemic Performance index yog qis, uas ua rau nws ci zoo tshaj plaws ntawm kev ci. Nws muaj nyob rau hauv nws cov muaj pes tsawg leeg tshwj xeeb cov tshuaj uas txo cov ntshav qab zib. Tsis tas li ntawd, cov khoom no nplij lub cev ntawm cov tsis zoo ntawm cov rog.

Txawm hais tias muaj ntau qhov zoo, cov khoom lag luam los ntawm oats muaj cov ntsiab lus tsis tshua muaj calorie. Ib puas grams ntawm cov khoom lag luam nrov no muaj kwv yees li 369 kcal. Tias yog vim li cas thaum npaj cov zaub mov ci lossis lwm cov tais diav los ntawm nws, nws raug nquahu kom sib xyaw oats nrog rau lwm hom haum cov hmoov.

Nrog cov tsis tu ncua ntawm cov khoom no hauv cov khoom noj txhua hnub, qhov tshwm sim ntawm cov kab mob ntawm lub plab zom mov yog qhov txo qis, cem quav yog tsawg heev, thiab tib lub koob tshuaj ntawm cov khoom neeg tsim cov tshuaj tua kab mob ntawm lub txiav, uas ib tug neeg xav tau rau lub neej zoo, raug txo qis. Cov khoom lag luam los ntawm oats suav nrog ntau ntawm cov zaub mov, xws li magnesium, potassium, selenium.

Nws tseem ua raws cov vitamins A, B₁, B₂, B₃, B₆, K, E, PP. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom no tau pom zoo rau siv txawm tias los ntawm cov neeg uas nyuam qhuav phais mob hnyav. Raws li rau buckwheat, nws muaj qhov zoo sib xws siab cov ntsiab lus. Txog ib puas grams ntawm cov khoom lag luam muaj 353 kcal.

Buckwheat hmoov nplej muaj ntau cov vitamins, cov zaub mov thiab qee qhov cim tseg:

Cov vitamins B muaj txiaj ntsig zoo cuam tshuam rau kev ua haujlwm ntawm tib neeg lub cev, vim tias kev tsis pom qhov twg tshem tawm, thiab kev ntxhov siab kuj ploj,
nicotinic acid ua rau cov ntshav ncig tuaj thiab ua kom cov ntshav roj txaus,
hlau tiv thaiv kom tsis muaj ntshav
nws kuj tshem tawm cov co toxins thiab hnyav radicals,
tooj liab hauv qhov muaj pes tsawg leeg txhim kho lub cev tiv thaiv rau qee yam kabmob sib kis thiab cov kab mob pathogenic,
manganese pab rau cov thyroid caj pas, thiab tseem normalizes cov piam thaj hauv cov ntshav ntshav,
zinc muaj cov txiaj ntsig zoo ntawm kev mob ntawm cov ntsia hlau thiab plaub hau,
folic acid xav tau thaum cev xeeb tub, vim nws txwv tsis pub muaj feem hauv kev txhim kho ntawm lub cev xeeb tub.

Pob kws

Hmoov tsis zoo, kev ua mov ci los ntawm hom hmoov nplej no txwv rau cov neeg tsis hnov lus metabolism.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov pob kws hmoov nplej glycemic Performance index yog siab heev, thiab cov ntsiab lus tsis muaj calorie ntawm cov khoom yog 331 kcal.

Yog tias qhov mob ais nplawm ntawm cov tsis muaj qhov pom tsis pom tshwm, tom qab ntawd cov kws txawj tso cai rau koj siv nws los ua ntau yam tais diav Tag nrho cov no tuaj yeem piav qhia yooj yim: pob kws muaj cov vitamins tsis muaj txiaj ntsig zoo thiab cov zaub mov muaj txiaj ntsig uas yuav tsis ua rau lwm yam khoom noj.

Cov hmoov nplej pob kws rau cov ntshav qab zib hom 2 vim muaj cov ntsiab lus ntawm fiber ntau hauv nws, muaj peev xwm daws cov cem quav thiab txhim kho kev ua haujlwm ntawm tib neeg lub plab. Lwm qhov tseem ceeb ntawm cov khoom no yog tias txawm tias tom qab kho cua sov nws tsis plam nws cov txiaj ntsig zoo.

Tab sis, txawm hais tias qhov no, nws tau txwv tsis pub rau cov neeg kev txom nyem los ntawm qee yam kab mob ntawm lub plab thiab lub raum. Nws yog qhov siv tau zoo heev vim yog cov ntsiab lus ntawm cov vitamins B, fiber, thiab microelements hauv nws.

Amaranth

Lub glycemic Performance index ntawm amaranth hmoov yog 45. Ntxiv mus, nws tau suav tias yog tsis pub gluten.

Ib qhov tshwj xeeb ntawm cov khoom lag luam no yog tias nws muaj cov protein ntau nyob rau hauv qhov muaj pes tsawg leeg, uas yog tus cwj pwm los ntawm cov khoom muaj txiaj ntsig zoo.

Nws tseem yuav muaj lysine, potassium, phosphorus, fatty acids thiab tocotrientol. Nws raug paub los tiv thaiv cov tshuaj insulin tsis txaus.

Flax thiab rye

Flax hmoov glycemic Performance index yog heev tsawg, as Well as rye.

Ci los ntawm thawj hom hmoov nplej yog pub rau cov neeg muaj mob ntshav qab zib, nrog rau cov neeg muaj phaus ntxiv.

Vim tias cov ntsiab lus fiber ntau hauv cov tshuaj muaj pes tsawg leeg, kev ua haujlwm ntawm txoj hnyuv zoo dua tuaj yeem txhim kho, kev zom zaub mov tau zoo tuaj thiab cov teeb meem muaj quav tau tshem tawm. Rye hmoov rau cov ntshav qab zib yog nquag siv rau ua khob cij thiab lwm yam kev ci.

Hmoov rau cov ntshav qab zib

Lub glycemic Performance index ntawm cov hmoov nplej tau zoo heev - 95 units. Vim li ntawd nws thiaj yog txwv tsis pub rau cov neeg uas muaj ntshav qab zib thiab rog dhau.

Tab sis spelled hmoov glycemic Performance index yog tsawg, uas qhia tias muaj nyob rau hauv nws cov muaj pes tsawg leeg nyuaj los zom cov tshuaj yeeb dej caw. Ntau tus kws tshaj lij pom zoo rau cov neeg uas muaj kev ua kom yuag cov metabolism hauv zaub mov kom suav nrog nws hauv lawv cov zaub mov txhua hnub.