Hom 2 cov khob cij mob ntshav qab zib

Ntshav qab zib yog kab mob yog yam ntxwv ntshav muaj ntshav siab. Nrog rau hom kab mob 1, kev noj zaub mov yog tsim nyog, tab sis ua raws nws yuav tsis pab kom tshem tawm cov teeb meem. Glycemia tuaj yeem tau rov qab ua haujlwm tsuas yog pab tau cov tshuaj insulin.

Nrog hom 2 tus kab mob, kev noj haus nruj yog ib qho ntawm cov kev mob tseem ceeb rau kev noj qab nyob zoo thiab maj nrawm rov qab los. Nws yog ib qho tsim nyog yuav tsum tau tswj hwm kom nruj ntawm cov nyiaj ntawm carbohydrates hauv cov tais diav noj. Mov ci, raws li ib qho ntawm cov zaub mov tseem ceeb rau cov ntshav qab zib, yuav tsum muaj nyob hauv daim ntawv qhia zaub mov. Tab sis tsis yog txhua hom hmoov nplej yuav siv tau.

Yog qhob cij rau cov ntshav qab zib

Yog lawm, kuv tam sim nco qab tshwj xeeb cov qhob cij qhob cij, uas tuaj yeem yuav hauv txhua lub khw muag khoom loj thiab cov khw muag khoom loj. Tab sis qhov tseeb yog tias feem ntau nws tau ua los ntawm cov hmoov nplej zoo, uas tsis tsim nyog rau kev noj zaub mov zoo. Cov nplej zom thiab lwm yam khoom, uas suav nrog cov hmoov nplej zoo tshaj, tshwj xeeb tshaj yog hom qoob mog, yuav tsum tsis suav nrog cov khoom noj.

Mov ci nrog hom ntshav qab zib hom 2 thiab lwm cov hmoov nplej muaj txiaj ntsig tsuas yog siv los ntawm cov hmoov txhuv nplej. Txhawm rau suav cov feem ntawm cov qhob cij, nrog rau lwm cov khoom lag luam, cov khoom noj khoom haus tau muab cov txiaj ntsig muaj txiaj ntsig - chav nyob ntawm lub khob cij.

1 chav tsev qhob cij muaj txog 12-15 grams ntawm carbohydrates. Nws nce qib ntawm glycemia los ntawm 2.8 mmol / l thiab kom nruab nrab nws nws lub cev yuav xav tau ob ntu ntawm insulin. Ua tsaug rau cov ntaub ntawv no ntawm lub rooj, koj tuaj yeem txiav txim siab seb muaj pes tsawg lub khob cij rau hauv ib qho zaub mov tshwj xeeb thiab, raws li, qhov yuav tsum tau siv tshuaj insulin, uas koj yuav tsum tau noj tom qab noj mov. 15 gram carbohydrates muaj nyob hauv 25-30 grams ntawm qhob cij dawb lossis dub. Tus nqi no yog sib npaug rau 100 g ntawm buckwheat lossis oatmeal lossis 1 lub kua nruab nrab.

Rau ib hnub, ib tus neeg yuav tsum noj 18-25 khob cij, uas yuav tsum muab faib ua 5-6 pluas noj. Feem ntau yuav tsum poob rau hauv thawj ib nrab ntawm lub hnub. Ib qho ntawm cov khoom siv ntawm cov khoom noj yuav tsum yog hmoov nplej ua khoom noj. Tom qab tag nrho, lawv muaj cov protein thiab cov txiaj ntsig ntawm cov keeb kwm cog ntoo, cov zaub mov me me: phosphorus, sodium, magnesium, hlau thiab lwm yam.

Tsis tas li ntawd, cov qhob cij tuaj yeem siv rau cov ntshav qab zib kuj vim nws muaj ntau yam tseem ceeb cov amino acids, cov as-ham thiab cov vitamins. Cov vitamins B txhawm rau txhim kho cov txheej txheem kev zom zaub mov thiab kev ua haujlwm ntawm cov ntshav tsim cov kabmob, uas yog ib qho tseem ceeb hauv tus kabmob no.

Cov zaub mov rau cov ntshav qab zib yuav tsum yog qhob cij, tab sis tsis muaj cov hmoov nplej dawb thiab tsis yog los ntawm cov hmoov nplej zoo.

Xws li cov hmoov nplej tsis pom zoo:

• khob cij dawb thiab yob,
• Butter ci
• Kev sib cav sib ceg

Koj noj hom khob cij dab tsi rau cov ntshav qab zib, kom tsis ua mob rau koj txoj kev noj qab haus huv?

Tus kws qhia noj zaub mov pom zoo kom noj mov rye nrog ntshav qab zib nrog ntxiv ntawm cov hmoov nplej 1 thiab 2 thiab cov cij. Nws yuav tsum nco ntsoov tias xua - nplej tag nrho nplej - muaj ntau yam muaj txiaj ntsig muaj txiaj ntsig kev noj haus uas pab ua rau cov glycemia li qub thiab kov yeej cov kab mob. Cov khoom lag luam muaj cov tshuaj txhuv nplej los yog txhuv hmoov tsis tsuas yog muab lub cev nrog cov tshuaj uas muaj txiaj ntsig, tab sis kuj tseem muab txoj kev xav zoo li nyob ntev ntev. Qhov no tso cai rau koj kom muaj kev vam meej nrog cov nyhav dhau los, uas feem ntau pom hauv cov neeg mob ntshav qab zib hom 2.

Borodino rye cij muaj qhov ntsuas ntawm 51 thiab ntshav qab zib muaj nyob hauv cov ntawv qhia zaub mov hauv kev sim. Nrog kev siv yooj yim, nws yuav tsis ua mob, tab sis yuav nqa cov txiaj ntsig tseem ceeb.

Nws muaj:

Txhua yam ntawm cov khoom no tseem ceeb heev rau cov neeg mob ntshav qab zib kom muaj kev noj qab haus huv. Qhov loj tshaj plaws yog noj cov qhob cij xim av nrog cov ntshav qab zib hauv kev sim. Kev noj zaub mov ntau npaum li cas tuaj yeem txiav txim siab los ntawm tus kws kho mob, tab sis feem ntau tus qauv yog 150-300 g. Yog tias tus mob ntshav qab zib siv lwm yam khoom noj uas muaj cov khoom noj uas yog carbohydrate, nws raug nquahu kom tsis kam.

Waffle breads (mov ci protein)

Xav txog seb puas muaj mov ci nrog cov ntshav qab zib hom 2, tsis txhob tsis lees paub koj tus kheej qhov kev lom zem nrog lub khob cij ntshav qab zib uas muaj cov qhob cij, nrog rau cov zaub mov tshwj xeeb uas muaj cov vitamins, minerals, fiber, cov ntsev ntxhia thiab cuam tshuam rau cov metabolism hauv. Qhov muaj pes tsawg leeg ntawm cov khoom no tsis suav nrog cov poov xab, yog li nws muaj txiaj ntsig ntawm txoj hnyuv. Nws tsis ua rau lub cev hloov kho thiab ua kom zoo ntawm cov hnyuv, ua rau muaj qhov tsis tu ncua ntawm nws txoj haujlwm. Nrog ntshav qab zib hom 2, cov no yog cov yam ntxwv zoo heev.

Khob cij Wafer kuj tseem muaj txiaj ntsig vim tias cov protein nyob hauv nws yog qhov zoo nqus. Nws tau npaj siv roj zaub thiab yog li khoom siv rau lub cev nrog cov rog zoo. Cov khaub noom wafer muaj lub qauv ntom ntom thiab zoo nkauj heev. Lawv yog cov nplej, txhuv thiab los ntawm cov nplej ua ke xyaw. Ntau npaum li cas cov khob cij protein noj nrog cov ntshav qab zib tuaj yeem nug koj tus kws kho mob. Cov kws kho mob qhia muab kev nyiam rau rye cij thiab noj lawv hauv thawj ib nrab ntawm ib hnub.

Cov cij qhob cij

Ntawm cov ntshav qab zib, nws raug nquahu kom noj nws, txij li thaum lub carbohydrates muaj nyob hauv nws yog yaim qeeb thiab tsis ua rau muaj mob hauv glycemia. Nws, zoo li cov qhob cij protein, nplua nuj nyob hauv cov vitamins, minerals thiab lwm yam tshuaj muaj txiaj ntsig, nws muaj cov vitamins tseem ceeb, ntsev ntxhia, enzymes, fiber. Rye qhob cij nrog ceg yog qhov zoo siv rau cov ntshav qab zib hom 2, tab sis nrog ib qho xwm txheej - nrog kev siv ntau.

Qhob mov ci

Yog tias koj tsis paub meej txog qhov zoo ntawm cov qhob cij yuav, koj tuaj yeem ci koj tus kheej. Hauv qhov no, koj yuav tsum paub meej kom zoo ntawm txhua yam khoom xyaw thiab ua raws li cov thev naus laus zis. Ua qhob cij rau cov neeg mob ntshav qab zib yog qhov kev xaiv zoo tshaj plaws los ua ncuav ncuav qab zib rau koj cov saj thiab tib lub sij hawm kom tsis txhob ua kom cov pluas noj, kom muaj kev noj qab haus huv thiab kev nyob zoo.
Txhawm rau ci hom qhob cij koj xav tau tshwj xeeb xaiv cov khoom xyaw. Tus hwm cov hmoov nplej, uas nyob hauv txhua lub khw, yuav tsis ua haujlwm. Tab sis thaum ci, koj tuaj yeem siv tshuaj ntsuab, zaub, qee cov txuj lom, noob, nplej, txhuv thiab lwm yam ntxiv rau koj saj.
Yuav kom ci cov qhob cij uas ua ntshav qab zib koj yuav xav tau:

• nplej hmoov nplej thib ob thiab, tsis tshua xav tau, thawj qib,
• coarsely av rye hmoov
• ceg
• buckwheat los yog oat hmoov nplej,
• ci mis los yog kefir,
• zaub roj (paj noob hlis, txiv ntseej, pob kws),
• sweetener
• poov xab qhuav.

Ua raws li daim ntawv qhia, qe, zib ntab, ntsev, zib suab thaj, dej, cov mis tsis muaj rog, oatmeal tuaj yeem siv tau. Koj tuaj yeem xaiv tshuaj ntsuab, noob thiab lwm yam ntxiv rau koj saj.
Raws li koj tuaj yeem pom, cov neeg mob ntshav qab zib tsis tas yuav tsum tsis lees paub qhov khoom noj kom qab thiab zoo li zaub mov. Ntau hom pub rau koj xaiv ib hom ci uas yuav tsis tsuas yog tsis ua mob, tab sis yuav tau txais txiaj ntsig thiab pabcuam tiv thaiv tus kabmob.

Qhov zoo thiab tsis zoo ntawm cov khoom bakery

Cov qauv tseem ceeb rau kev xaiv cov khoom yog qhov ntsuas ntawm cov ntsiab lus qabzib. Nws yog cov tshuaj no uas yuav tsum tau soj ntsuam tas li. Qhov thib ob taw tes yog los ntawm tus nqi ntawm cov carbohydrates qeeb hauv qhov khoom.

Raws li, qhov kev xaiv ntawm cov hmoov nplej khoom yuav nyob ntawm qhov no. Mov ci rau cov neeg mob ntshav qab zib zoo li yog khoom noj ntawm ntau yam tseem ceeb. Fiber, cog cov protein, cov vitamins, yog cov muaj txiaj ntsig zoo rau lub cev. Sodium, magnesium, hlau, carbohydrates - txhua yam yog qhov tseem ceeb rau tus neeg mob. Thiab tag nrho cov no muaj nyob hauv bakery khoom. Ntawm tag nrho cov naj npawb ntawm kev muab ntawm kev ua lag luam, cov pawg hauv qab no tuaj yeem txheeb tau:

Lub ntsiab sib txawv ntawm ob yog nyob rau hauv hom ntawm hmoov. Nrog txhua ntau yam ntawm bakery khoom ntawm kev ua lag luam, qhov xaus qhia nws tus kheej hais tias tsis yog txhua txhua hom bakery muaj txiaj ntsig. Cov zaub mov rau hom 1 thiab hom 2 ntshav qab zib yuav tsum tsis txhob muaj cij los ntawm qib siab ntawm hom nplej. Ob hom ntshav qab zib yog txwv tsis pub noj khob cij dawb yam tsis muaj kev tso cai los ntawm tus kws kho mob mus koom, uas nyob rau hauv qhov ntau yuav ua teeb meem hnyav.

Cov tib neeg raug mob los ntawm hom 2 yuav raug ua tus neeg raug mob caj dab, caj pas, mob caj dab. Cov khob cij dawb ua rau txhaws cov quav hauv cov hlab ntsha. Qee zaum nws ua rau muaj kev nce siab ntxiv hauv cov ntshav siab. Kev cuam tshuam zoo cuam tshuam rau kev ua haujlwm ntawm cov hlab plawv. Nrog rau qhov no, nws tseem yuav tsum tau tshem tawm cov khoom noj nplua nuj cov khoom noj, khoom noj pastries raws cov hwm cov hmoov nplej zoo. Peb hom tsiaj no yuav ua rau dhia hauv qabzib hauv cov nqaij hauv lub cev.

Vim nws cov glycemic Performance index (GI = 51), qhob cij qhob cij feem ntau muaj nyob hauv qab cov ntshav qab zib. Nws muaj ntau cov ntsiab lus pab tau, xws li thiamine, hlau, selenium. Nws yog qhov zoo tshaj plaws ntawm cov vitamins. Kev siv cov khoom yog hauv qhov ntau thiab tsawg. Feem ntau, qhov qauv no tau teeb tsa ntawm 325 g ib hnub. Cov khaub cij xim av yog qhov zoo rau cov neeg mob ntshav qab zib, tab sis nws muaj nws qhov tsis zoo:

• Nce lub acidity ntawm pais plab kua txiv
• Tej zaum yuav ua rau kub siab
• Exacerbates gastritis, mob rwj
• Ua rau mob plab.

Mob ntshav qab zib xaiv

Tsuas yog koj tus kws kho mob thiaj tuaj yeem teb cov lus nug tias yuav ua li cas cov qhob cij tuaj yeem noj thiab yuav tsum noj nrog hom 1 thiab hom 2 ntshav qab zib mellitus. Qhov no los ntawm tus kheej ntawm txhua tus neeg mob. Cov mob yooj yim raug coj los txiav txim. Tab sis khob cij nrog ntshav qab zib yog qhov tseeb ntawm 2 hom uas yuav tsum tau noj txhua hnub. Cov lus qhia dav dav rau kev xaiv cov khoom lag luam yog qhov siv tau rau txhua tus.

Cov khoom noj khoom haus tau qhia kom suav nrog cov qhob cij rye hauv lawv cov ntawv qhia. Tej zaum nws yuav muaj cov nplej hmoov nplej thib ob, thiab qee zaum thawj qib. Feem ntau cov ceg thiab cov txhuv nplej ntxiv rau qhov ntawd, uas yog qhov zoo ntawm cov zaub mov qeeb, uas muaj txiaj ntsig zoo rau cov metabolism. Cov khoom no muab lub sijhawm ntev zoo nkaus li ntawm qhov satiety. Cov nyhuv no tau tiav vim qhov tseeb tias xws li ntau yam ntawm bakery cov khoom noj muaj fiber ntau.

Lub khob cij protein tshwj xeeb tau tsim rau cov neeg mob ntshav qab zib hom 1 thiab ntshav qab zib hom 2. Nws muaj cov ntsiab lus carbohydrate tsawg thiab muaj protein ntau. Tsis tas li hauv cov khoom lag luam muaj ntau ntau ntawm cov amino acids thiab cov ntsev.

Feem ntau koj tuaj yeem pom cov khoom lag luam bakery zoo li cov qhob cij ntshav qab zib. Tab sis tsis txhob maj kom tau, ntau tsawg dua saj nws rau cov khoom noj.

Cov kws tsim khoom yuav tsis ua raws cov qauv uas yuav tsum tau rau cov mob ntshav qab zib, thiab lub npe zoo li no yuav yog kev lag luam. Ua tib zoo kawm cov qauv ntawm cov ncuav. Nws yuav tsum tsis txhob nyob tam sim no cov hmoov nplej ntawm cov qib siab. Yog tias koj tsis ntseeg cov ntsiab lus, nws zoo dua tsis txhob coj nws.

Lwm hom kev noj qab haus huv rau txhua hom neeg mob ntshav qab zib yog cov khob cij noj.

Lawv yog cov kev xaiv zoo rau cov khoom paub. Lawv tau tsim los ua tib zoo xav txog txhua yam xav tau. Thaum ci, tsis txhob siv cov poov xab, uas muaj txiaj ntsig zoo ua haujlwm ntawm lub plab hnyuv. Lawv nplua nuj nrog cov tshuaj fiber, cov kab kawm. Cov khob cij yob yog rye thiab nplej, tab sis cov kev xaiv thawj yog nyiam rau cov ntshav qab zib. Txawm li cas los xij, qhov no tsis txhais tau tias txwv tsis pub nplej. Cov khoom muaj txiaj ntsig zoo ntawm cov zaub mov zoo li no:

• Txhim kho daim siab thiab lub plab.
• Tiv thaiv qhov mob ntawm cov qog endocrine.
• Tiv thaiv kom tsis txhob mob plab.

Muaj dealt nrog hom khob cij rau cov neeg mob ntshav qab zib tuaj yeem siv ua khoom noj, cia peb tsiv mus rau qhov teeb meem tseem ceeb sib npaug. Uas yog, ntau npaum li cas cov ncuav tuaj yeem noj ib hnub nrog hom 1 thiab ntshav qab zib hom 2. Thiab ntawm no tsuas yog tus kws kho mob uas tuaj koom thiaj li tau muab cov ntaub ntawv raug. Nws yuav txiav txim seb yuav tsum tau ntau npaum li cas thiab qhia seb nws ntsuas tau li cas. Yog tias peb coj mus rau hauv tus account tag nrho cov nqi, ces nws yuav tsis pub tshaj 300 g ib hnub.

Lub khob cij zoo - tus kheej ncuav

Ib tus mob hnyav ib txwm ua rau tib neeg muaj feem cuam tshuam txog lawv kev noj qab haus huv. Ntau tus neeg mob ntshav qab zib ua lawv tus kheej noj zaub mov kom zam dhau qhov tsis zoo. Thiab lawv tuaj yeem tshwm sim vim kev siv cov khoom lag luam tsis zoo vim qhov tsis zoo hauv cov khoom hauv chaw cia khoom hauv khw. Ua mov ci tsis yog qhov nyuaj. Cov khoom xyaw yooj yim muaj cov yuav tsum tau. Yog tias ua tau thiab yog tias muaj lub siab xav tau, muaj daim ntawv qhia dav dav rau kev ua nyob hauv tsev.

• 550 g rye hmoov
• 200 g hom hmoov nplej
• 40 g poov xab
• 1 teaspoon suab thaj
• 1 rab diav ntsev
• 2 diav suab thaj
• 0.5 liv dej
• 1 tablespoon ntawm roj.

Ua ntej koj yuav tsum muab cov hmoov nplej rye tso rau hauv ib lub tais thiab muab hmoov nplej txhawm rau lwm lub. Ntxiv tsuas yog ib nrab cov hmoov dawb txhawm rau rye. Peb yuav siv cov khoom seem tom qab. Qhov sib tov no yog salted thiab do.

Ua noj cov keeb. Los ntawm tag nrho cov dej ntim, coj 150 ml. Ncuav qab zib, tshuav cov hmoov nplej, poov xab thiab ncuav suab thaj. Knead thiab nqa mus rau qhov chaw sov kom nce. Thaum npaj cov keeb, ncuav nws rau hauv cov hmoov sib tov.

Ntxiv roj thiab dej ntxiv. Tam sim no pib zuaj lub khob noom cookie. Tom qab ntawd, cia nws sov rau ob peb teev. Tom ntej no, zuaj lub khob noom cookie dua, tom qab ntawd yeej.

Txau cov hmoov nplej rau hauv lub tais ci thiab tso lub khob noom cookie. Dampen nrog dej, ces tus. Sau ntawv cia rau ib teev ua ntej-npog. Preheat qhov cub rau ob puas degrees thiab teem lub pwm rau li ib nrab ib teev. Tom qab ntawd muab tawm cov mov mog, nchuav nrog dej, mam li xa rov qab mus rau qhov cub. Tom qab tsib feeb, koj tuaj yeem tau txais nws. Thaum txias, koj tuaj yeem sim. Noj mov cij hauv tsev npaj txhij.

Tshaj tawm tuaj, peb tuaj yeem hais tias tsis muaj qhov thaiv ntawm kev xaiv txoj cai ncuav nyob hauv kev noj haus. Qhov tseem ceeb tshaj plaws yog los ua kom raug raws li cov lus pom zoo ntawm cov kws tshwj xeeb, ua tib zoo nyeem cov lus sib xyaw ntawm cov khoom ci bakery. Zoo, cov tshuaj uas tsim nyog tshaj yuav yog kev ci tus kheej. Tom qab ntawd koj yuav ntseeg siab kiag li hauv qhov khoom ci.

Hom khob cij

Mov ci, vim nws qhov tsis tuaj yeem, yog qhov kev xav ntawm cov neeg laus thiab menyuam yaus. Pastry yog qhov tseem ceeb ntawm tsev neeg noj hmo nrog kev ua noj ua haus zoo nkauj. Kuv xav tias koj yuav pom zoo nrog kuv hais tias txoj kev yooj yim tshaj plaws rau khoom txom ncauj yog ib qho qhaub cij. Nws tuaj yeem siav sai thiab sai.

Tsis tas li ntawd, cov khoom noj qhob cij zoo tshem tawm cov kev xav ntawm kev tshaib plab. Nws muaj ntau yam tseem ceeb siv. Nov yog:

Tam sim no, raws li "khaub cij" peb tau ua xyem xyav. Feem ntau cov tuam txhab lag luam muaj siab nyiam ua kom tau paj rau cov khoom dua li cov khoom zoo. Txhawm rau ua qhov no, lawv mus rau ntau txoj kev qhia, uas nce cov txiaj ntsig tsis zoo ntawm cov mov ci hauv lub cev uas muaj ntshav qab zib.

Cov txiv maj phaub tuaj yeem muab ntxiv rau nws yog qhov rog, vim tias nws pheej yig dua. Thiab rau cov whole grain buns - hwm hmoov yuav siv tau. Thiab qhov no twb nce glycemic Performance index ntawm cov khoom. Peb yuav tham txog glycemic Performance index hauv ib kem tshooj. Yog li nws puas muaj peev xwm noj khob cij nrog ntshav qab zib, thiab yam twg?

Muaj plaub pawg tseem ceeb:

Poov-dawb

Poov xab tsis muaj poov xab ib txwm suav tias yog qhov tseem ceeb tshaj vim tias tsis muaj poov xab hauv nws txoj kev npaj. Tab sis cov mov no tau npaj nrog cov keeb, uas yog qhov tsim nyog los ntawm dej qab zib. Yog li, cov khoom lag luam muaj cov sodium ntau, vim qhov no, cov kua dej yuav khaws cia hauv lub cev.

Ib cov khoom uas tsis yog poov xab muaj cov protein tsawg dua thiab muaj roj ntau dua, uas muab nws cov saj tshwj xeeb. Cov ntawv yob no yog suav tias yog cov calories tsawg tshaj.

Qhov nrov tshaj plaws rye qhob cij ntawm "poob phaus" neeg. Nws muaj suab npe rau cov tshuaj fiber ntau hauv nws cov lus. Nws tseem ua kom lub plab zom mov thiab lub plab zom mov ua haujlwm. Thaum peb noj cov mov rye, peb hnov ​​sai sai thiab tsis ua noj.

Ua tsaug rau cov vitamins B thiab E uas muaj nyob hauv, koj tuaj yeem tshem tawm ntawm lub xeev kev nyuaj siab. Rye loaf muaj cov txiaj ntsig zoo ntawm cov leeg poob siab.

Thiab hom no tseem yuav pab ntxuav cov ntshav muaj roj ntau ntau. Ib qho ntawm peb cov lus yuav muab tso rau kev ua kom ntshav cov ntshav.

Tsis tas li, qhob cij xim av tuaj yeem siv los tiv thaiv dysbiosis.

Peb txhua tus paub tias lub khob cij dawb tshiab zoo li cas: nws yog qhov ua pa tsw qab, lub ntsej muag ntawm lub ntsej muag uas yuav tsis tawm ntawm leej twg li ... Cov qhob cij dawb tau ua los ntawm hwm cov hmoov.Txawm tias muaj tseeb tias nws muaj:

• proteins ntawm cov nroj tsuag keeb kwm, vim kev ua haujlwm uas tib neeg ua haujlwm yog ua kom ntseeg tau,
• carbohydrates uas muab zoo kawg li lub zog,
• ib qhov me me ntawm fiber ntau
• B thiab E vitamins uas cuam tshuam zoo rau ntau lub cev thiab kabmob,
• cov zaub mov muaj txiaj ntsig zoo rau pob txha, rau tes, plaub hau thiab ua haujlwm hauv lub hlwb,

ntau tus kws kho mob tsis pom zoo kom muab nws tso rau hauv lawv cov khoom noj kom ntshav qab zib.

Qhov no yog vim yog cov laj thawj hauv qab no:

• hloov ntawm cov vitamins thiab minerals, tsuas yog cov hmoov txhuv nplej siab thiab ceev ceev, yooj yim zom zaub mov muaj calorie ntau ntau
• siab glycemic Performance index, uas ua rau muaj kev nce siab sai sai hauv cov piam thaj hauv ntshav,
• Tsis tshua muaj fiber ntau, thiab nws poob qis kom nqus ntawm cov suab thaj.

Protein qhob cij, vim hais tias nws yog li ntawd hu ua, muaj nyob rau hauv nws cov muaj pes tsawg leeg muaj protein ntau ntawm zaub keeb kwm dua carbohydrates. Tab sis cov calories ntau ntawm cov buns ntawm hom no muaj ntau dua li lwm qhov.

"Vim li cas?" Koj nug. Yog lawm, vim tias nws muaj 10% ntxiv rog, uas yog qhov tsim nyog los tswj cov qauv ntawm lub ncuav. Tom qab txhua, mov ci protein muaj tus qauv qhia tshwj xeeb - nplaum.

Nws tseem muaj cov ntsiab lus fiber ntau. Nws kuj tseem muaj cov ntsiab lus tsawg ntawm cov ntsiab lus ntawm cov piam thaj hauv cov ntshav, uas tso cai nws noj txhua hnub.

Dab tsi ntawm cov qhob cij noj?

Ntxiv rau cov hom tsiaj uas tau muab teev cia, muaj ntau ntau yam thiab lwm yam nrov: no yog Borodino, Darnitsky, noj zaub mov, nrog ntxiv ntawm cov txiv ntoo, raisins, ceg thiab lwm yam.

Tab sis ceev faj thaum xaiv cov qhob cij, tshwj xeeb tshaj yog tias pob tau hais tias "khoom noj khoom noj". Yuav hloov nws li cas, peb yuav xav txog hauv cov lus hauv qab no.

Teb rau lo lus nug: yog nws ua tau lossis tsis ncuav, Kuv yuav teb li no.

Cov khoom no muaj ntau cov tshuaj muaj txiaj ntsig, yog li cov muaj ntshav qab zib yuav tsum nyob ntawm lub rooj txhua hnub. Nws yog qhov tsis yooj yim sua kom tsis suav cov kev siv cov khoom no los ntawm kev noj haus rau cov ntshav qab zib, tab sis nws yuav tsum tau txwv. Tshwj xeeb tshaj yog thaum nws los txog hauv ncuav dawb.

Tab sis ncuav mov uas ua los ntawm cov txhuv hmoov nplej los yog txhuv tag nrho yuav tsum noj. Ntxiv nrog rau qhov tseeb tias lawv muaj cov khoom muaj ntxhia ntau ntau thiab cov vitamins B, lawv muaj me me glycemic index.

Thaum kawg Kuv yuav qhia qee yam txog qhov uas zoo thiab koj tuaj yeem noj tau npaum li cas:

1. yuav nrog kev cia siab ntawm kev siv rau hnub tom ntej - “nag hmo”,
2. cov duab yuav tsum yog, tsis muaj xim dub, cov roj hlawv uas muaj cov carcinogens,
3. daim tawv yog zoo dua rau “pob zeb”,
4. yuav tsum txiav kom tus tuab tuab tsis tshaj 1 cm,
5. kev noj tshuaj txhua hnub rau cov neeg mob ntshav qab zib hom 2 yuav tsum tsis pub ntau tshaj 300 g ib hnub (2-3 daim ib zaug).

Nws tsis muaj mob ua kom kawm yuav ua li cas ci ib qho khoom noj rau koj tus kheej, tom qab ntawd koj tus kheej tuaj yeem tswj hwm nws cov muaj pes tsawg leeg thiab nco ntsoov ua kom zoo. Yuav ua li cas ua noj ncuav nyob hauv tsev, peb yuav xav txog hauv cov lus nram no.

Ua ntej xaiv cov ntau txoj cai, koj yuav tsum sab laj nrog koj tus kws kho mob. Dab tsi ntxiv koj tuaj yeem noj nrog cov ntshav qab zib nyeem ntawm no.

Noj qab nyob zoo! Sau npe yuav ua rau peb blog thiab qhia tsab xov xwm nrog koj cov phooj ywg! Pom koj sai sai!