Tus nqi noj haus thiab glycemic Performance index ntawm cov hmoov nplej thiab hmoov ua lag luam

Lub glycemic Performance index yog qhov taw qhia uas tam sim no nrov tsis tsuas yog ntawm cov neeg mob ntshav qab zib (vim nws qhia txog cov txiaj ntsig ntawm carbohydrates ntawm cov piam thaj), tab sis kuj ntawm cov neeg ncaws pob. Qhov qis dua GI, cov piam thaj qeeb dua hauv lub cev nkag mus rau hauv cov ntshav, qeeb qeeb nws qib nce nyob rau hauv cov ntshav. Koj yuav tsum coj tus ntsuas no rau hauv tus account txhua qhov chaw, hauv txhua lub tais los yog haus uas koj haus. Lub glycemic Performance index ntawm cov hmoov nplej thiab cov hmoov nplej ua nyob rau hauv daim ntawv ntawm lub rooj yuav pab koj xam seb yam khoom yuav noj tau, thiab qhov twg yog qhov zoo dua los tuav.

NpeGlycemic Performance index (GI)Cov calories, kcalProteins, g ib 100 gCov rog, g ib 100 gCarbohydrates, g ib 100 g
Agnolotti6033510171,5
Vermicelli Myllyn Paras6033710,4171,6
Ua Ncuav Quav165,954,725,9
Qos yaj ywm starch95354,310,786
Pob Kws70331,27,21,672
Noob hnav hmoov txhuv57412451231
Khaub noom70458,51414,568
Cov mij soob92346,53,50,582
Khaub Ncaws Sen Soi3487080
Udon mij6232910,5169,5
Hurasame Cov Khaub Ncaws3520088
Laj Lim Lis341,9121,171
Cov nplej zom60340,6111,471
Cov nplej zom ntxas tag nrho38120,64,6123,3
Mafaldine351,112,11,572,3
Amaranth hmoov nplej35297,791,761,6
Cov txiv laum huab xeeb hmoov25572254614,5
Taum mog hmoov nplej2230221250
Buckwheat hmoov nplej50350,113,61,371
Cedar hmoov nplej20432312032
Txiv maj phaub hmoov45469,42016,660
Hemp hmoov290,430824,6
Flax hmoov zoo3527036109
Almond hmoov25642,125,954,512
Chickpea hmoov nplej3533511366
Oat hmoov45374,1136,965
Cov txiv ntoo hmoov358,250,11,835,4
Sunflower hmoov422481230,5
Spelled hmoov45362,1172,567,9
Nplej hmoov nplej 1 qib70324,910,71,367,6
Nplej hmoov nplej 2 qib70324,711,91,965
Hwm tus hmoov nplej70332,6101,470
Rye hmoov45304,2101,862
Mov nplej95341,561,576
Soya hmoov nplej15386,336,518,718
Hmoov Hmoov Tempura0
Hmoov nplej Triticale362,713,21,973,2
Cov ua hmoov hmoov7530933924
Lentil hmoov34529155
Barley hmoov60279,3101,756
Laj Tsawb257,252014,3
Cov ntawv nplej95327,25,8076,0
Spaghetti50333,311,11,768,4
Tagliatelle55360,621,82,263,4
Fetuccini107,47,7116,9
Focaccia348,65,81938,6
Quav347,30,70,585

Koj tuaj yeem rub lub rooj kom nws ib txwm nyob ntawm tes thiab koj tuaj yeem sib piv seb ib qho khoom lag luam rau GI puas yog rau koj, nyob ntawm no.

Cov lus ntawm cov zaub mov muaj txiaj ntsig thiab glycemic qhov ntsuas ntawm cov hmoov nplej thiab cov hmoov ua hmoov ib 100 g.

NpeCov ntxhwLub cev rogCarbohydratesCov caloriesGlycemic Performance index (GI)
Amaranth hmoov nplej91,761,6297,735
Agnolotti10171,533560
Kab Zuag7,6351,5263,4136
Pancakes5332,7177,870
Boraki13,71230,7285,6
Bagels (ziab)915727372
Hamburger Buns745126861
Lub Noob Qhaum10,512,340,1313,180
Vermicelli Myllyn Paras10,4171,633760
Cuas126,770388,3100
Buckwheat hmoov nplej13,61,371350,150
Ua Ncuav Quav54,725,9165,9
Qos yaj ywm starch10,786354,395
Pob Kws7,21,672331,270
Noob hnav hmoov txhuv45123141257
Pita qhob cij91,353,1260,1
Khaub noom1414,568458,570
Khaub Ncaws Sen Soi7080348
Udon mij10,5169,532962
Hurasame Cov Khaub Ncaws0088352
Cov mij soob3,50,582346,592
Laj Lim Lis121,171341,9
Cov nplej zom111,471340,660
Cov nplej zom ntxas tag nrho4,6123,3120,638
Mafaldine12,11,572,3351,1
Matza10,91,470336,270
Cov txiv laum huab xeeb hmoov254614,557225
Taum mog hmoov nplej2125030222
Cedar hmoov nplej31203243220
Txiv maj phaub hmoov2016,660469,445
Hemp hmoov30824,6290,4
Flax hmoov zoo3610927035
Almond hmoov25,954,512642,125
Chickpea hmoov nplej1136633535
Sunflower hmoov481230,5422
Spelled hmoov172,567,9362,145
Hwm tus hmoov nplej101,470332,670
Nplej hmoov nplej 1 qib10,71,367,6324,970
Nplej hmoov nplej 2 qib11,91,965324,770
Rye hmoov101,862304,245
Hmoov Hmoov Tempura0
Hmoov nplej Triticale13,21,973,2362,7
Cov ua hmoov hmoov3392430975
Lentil hmoov29155345
Oat hmoov136,965374,145
Fritters0
Walnut hmoov50,11,835,4358,2
Laj Tsawb52014,3257,2
Fried pies4,78,948290,959
Cov ntawv nplej5,8076,0327,295
Mov nplej61,576341,595
Ci866434298
Soya hmoov nplej36,518,718386,315
Spaghetti11,11,768,4333,350
Neeg tawg1517135350
Rye crackers16,1169349,458
Nplej crackers1517938570
Tagliatelle21,82,263,4360,655
Poov mov paj618,639,434950
Poov mov paj6,52,249241,855
Puff poov mov paj621,436,5362,655
Pob kws tortilla5,82,744223,5100
Nplej tortilla8,58,454,8328,866
Fetuccini7,7116,9107,4
Focaccia5,81938,6348,6
Tag Nrho Cov Mov1325529045
Cov cij qhob cij8,93,444242,250
Tseem Yob Mov Ua Mov8,22,546,3240,545
Khob cij dub7,81,637193,650
Cov khob cij dawb7,8351262,295
Malt khob cij7,50,752244,395
Ciabatta7,83,747,2253,360
Quav0,70,585347,3
Barley hmoov101,756279,360

Thaum xaiv cov khoom lag luam, tsom rau lawv ua, kev ua tsawg dua, qis dua glycemic index. Tsis txhob hnov ​​qab txog tus nqi noj haus, vim tias cov ntsiab lus hauv calorie muaj raws li cov cim no.

Dab tsi yog kev sib tsoo?

Hmoov tau los ntawm ib qho khoom lag luam, tab sis nyob rau hauv kev sib txawv ntawm kev ua tiav, txawv ntawm nws qhov sib tsoo:

  • Kev sib tsoo zoo - cov khoom zoo li no yog qhov tshwm sim ntawm kev ntxuav cov noob los ntawm lub plhaub, ceg thiab aleurone txheej. Nws yog kev zom tau vim qhov ntau ntawm cov carbohydrates hauv qhov muaj pes tsawg leeg.
  • Kev sib tsoo nruab nrab - hom hmoov nplej no muaj fiber ntau los ntawm lub plhaub ntawm cov nplej. Kev siv tsawg.
  • Kev ntxhib ntxoo (tag nrho cov hmoov nplej) - zoo ib yam li cov hmoov nplej. Cov khoom muaj tag nrho cov khoom siv ntawm kev pub khoom noj. Nws yog feem ntau haum thiab muaj txiaj ntsig zoo rau siv nyob rau hauv ntshav qab zib thiab noj zaub mov zoo.

Kwv yees muaj pes tsawg leeg ntawm cov hmoov nplej:

  • hmoov txhuv nplej siab (los ntawm 50 txog 90% nyob ntawm ntau yam),
  • cov protein (ntawm 14 txog 45%) - nyob rau hauv cov ntsuas cov nplej yog cov tsawg, hauv cov kua taum - ntau tshaj plaws,
  • lipids - txog li 4%,
  • fiber ntau - kev noj haus fiber ntau,
  • B-series vitamins
  • tshuaj retinol
  • tocopherol
  • cov enzymes
  • cov zaub mov.

Cov hmoov nplej

Ob peb hom yog tsim los ntawm cov nplej. Qib siab tshaj plaws yog qhov ua tau los ntawm cov ntsiab lus muaj fiber tsawg, qhov me me qhov loj me me thiab qhov tsis muaj plhaub taum. Xws li cov khoom lag luam muaj cov khoom siv hauv calorie siab (334 kcal) thiab qhov tseem ceeb glycemic Performance index (85). Cov ntsuas no suav cov hmoov nplej zoo tshaj plaws yog cov zaub mov uas nws txwv yog ib feem tseem ceeb ntawm kev noj haus muaj ntshav qab zib.

Qhov ntsuas ntawm seem ntxiv:

  • Thawj - qhov loj me me yog me me loj dua, cov ntawv ua kom muaj calorie ntau dua - 329 kcal, GI 85.
  • Qhov thib ob - qhov ntsuas qhov loj nyob hauv qhov ntau txog 0.2 hli, calories - 324 kcal.
  • Krupchatka - qhov xaim txog 0.5 hli, ntxuav los ntawm lub plhaub, muaj qhov me me ntawm fiber ntau.
  • Cov hmoov txhuam phab ntsa - nce txog 0.6 hli, cov hmoov txhuv nplej tsis siv, yog li cov nqi ntawm cov vitamins, microelements thiab fiber yog ntau dua li cov sawv cev dhau los.
  • Tag nrho cov hmoov nplej hmoov nplej - grinds nplej nplej ntawm raw khoom, qhov zoo tshaj plaws rau ob leeg noj qab haus huv thiab cov neeg mob.

Oat hmoov

Ntawm tag nrho cov ntaub ntawv raw siv los tsim oatmeal, oats muaj qib qis tshaj ntawm cov carbohydrates (58%). Ntxiv rau, cov khoom xyaw ntawm cov nplej suav nrog beta-glucans, uas txo cov ntshav qab zib thiab pab txhawb kom tshem tawm cov roj cholesterol ntau dhau, nrog rau B-vitamins thiab kab kawm (zinc, hlau, selenium, magnesium).

Ntxiv cov khoom lag luam oat rau kev noj zaub mov tuaj yeem txo qhov kev xav tau ntawm lub cev rau insulin, thiab cov nyiaj fiber ntau yuav pab ua kom cov plab zom mov. Lub glycemic Performance index yog nyob rau hauv nruab nrab - 45 units.

Cov tais diav uas tsim nyog raws li oatmeal rau cov neeg mob ntshav qab zib:

  • oatmeal ncuav qab zib
  • pancakes nrog maple phoov thiab txiv ntoo
  • pies nrog qab zib thiab qaub txiv apples, txiv kab ntxwv.

Pob Tsuas Yaj

Buckwheat hmoov (glycemic Performance index yog 50, calories - 353 kcal) - khoom noj muaj txiaj ntsig uas tso cai rau koj los ntxuav lub cev ntawm co toxins thiab co toxins. Cov khoom muaj txiaj ntsig zoo ntawm cov khoom sib txuam:

  • Cov vitamins B ua haujlwm tsis zoo rau lub hauv nruab nrab thiab ntu ntu paj hlwb,
  • nicotinic acid tshem tawm cov roj (cholesterol) ntau dhau, kho cov ntshav cov ntshav,
  • tooj liab yog koom nrog hauv kev loj hlob thiab sib txawv ntawm cov hlwb, ua kom lub cev tiv thaiv,
  • manganese txhawb cov thyroid caj pas, normalizes qib ntawm glycemia, tso cai rau ib tug xov tooj ntawm cov vitamins yuav tsum tau nqus,
  • zinc rov qab kho cov tawv nqaij, plaub hau, rau tes,
  • cov acids uas tseem ceeb tau muab qhov kev xav tau ntawm kev siv lub zog,
  • folic acid (tshwj xeeb yog qhov tseem ceeb thaum lub sijhawm cev xeeb tub) ua rau muaj kev loj hlob ntawm lub cev thiab tiv thaiv cov tsos mob ntawm anomalies hauv cov leeg hlwb,
  • hlau yuav pab txhawb nqa hemoglobin.

Pob kws hmoov nplej

Cov khoom lag luam muaj ciam teb glycemic index ntawm 70, tab sis vim nws muaj pes tsawg leeg thiab muaj ntau yam khoom muaj txiaj ntsig, nws yuav tsum yog qhov sib xyaw ntawm kev noj zaub mov ntawm ob leeg noj qab haus huv thiab cov neeg mob. Nws muaj cov fiber ntau, uas muaj cov txiaj ntsig zoo ntawm kev zom zaub mov thiab kev zom zaub mov.

Cov lej thiamine tseem ceeb pab txhawb rau cov kev ua haujlwm ntawm cov hlab ntsha tseem ceeb, txhim kho cov ntshav rau lub hlwb. Cov khoom siv pob kws ua kom tshem tawm cov roj (cholesterol) ntau dhau, ua kom lub hlwb rov qab ua dua thiab cov ntaub so ntswg, txhim kho txoj kev loj hlob ntawm cov leeg cov leeg (tiv thaiv cov keeb kwm yav dhau los ntawm kev ua lub cev tseem ceeb).

Rye khoom

Rog rye (glycemic Performance index - 40, cov lus qhia hauv calorie - 298 kcal) yog qhov feem ntau tau sib xyaw rau kev tsim cov khoom sib txawv ntawm cov hmoov nplej. Ua ntej tshaj plaws, qhov no siv rau cov neeg ntxim rau hyperglycemia. Cov khoom noj khoom haus ntau tshaj plaws muaj cov kab ua ntau yam, uas yog tau los ntawm cov khoom noj tsis suav nrog nplej.

Rye hmoov yog siv rau ci khob cij, tab sis cov ntsiab lus ntawm cov zaub mov thiab cov vitamins yog peb zaug siab dua hom nplej, thiab cov nyiaj fiber ntau - barley thiab buckwheat. Cov nyob nrog muaj cov tshuaj tseem ceeb:

Dab tsi yog glycemic Performance index

GI yog qhov ntsuas pom ntawm cov nyhuv ntawm cov zaub mov ntau ntawm cov ntshav qabzib. Cov qib siab dua ntawm qhov ntsuas ntawm ib qho khoom lag luam, cov txheej txheem cuam tshuam sai dua ntawm kev rhuav tshem cov carbohydrates hauv lub cev coj qhov chaw, thiab raws li, lub sijhawm ntxiv ntawm cov piam thaj nrawm dua. Qhov muab xam yog raws GI piam thaj (100). Qhov sib piv ntawm cov khoom seem thiab cov tshuaj rau nws txiav txim tus naj npawb ntawm cov ntsiab lus hauv lawv qhov ntsuas.

GI pom tias yog qis, thiab yog li muaj kev nyab xeeb rau tus neeg mob ntshav qab zib, yog tias nws qhov ntsuas nyob hauv qhov nruab nrab ntawm 0 txog 39. Txij li 40 txog 69 yog qhov nruab nrab, thiab siab dua 70 yog qhov ntsuas siab. Kev txiav txim siab thiab rov suav dua yog siv tsis yog los ntawm cov kev txom nyem los ntawm "tus kab mob qab zib", tab sis kuj los ntawm cov neeg uas sim coj lub neej kom raug thiab ua raws li cov cai ntawm kev noj zaub mov zoo. GI qhov ntsuas, cov ntsiab lus ntawm calories, qhov sib piv ntawm cov protein, cov rog thiab carbohydrates ntawm cov zaub mov tseem ceeb yog muaj nyob hauv lub rooj.

Glycemic Performance index yog qhov taw qhia kev nyab xeeb tseem ceeb rau cov neeg mob ntshav qab zib

Krupa tseem nrov ntawm cov neeg uas txiav txim siab noj haus txoj cai. Muaj txawm tias ib tug naj npawb ntawm cov zaub mov tshwj xeeb ua kua zaub mov xyaw nrog zaub thiab nqaij ntshiv.

Ib qho ntsiab lus tseem ceeb yog qhov GI ntawm cov nqaij nyoos thiab siav siav muaj nyob rau hauv ntau pawg:

  • buckwheat nyoos - 55,
  • nqov nqov - 40.

Tseem Ceeb! Dej hauv cov txheej txheem ua noj ua haus txo tus GI ntawm txhua qhov cereal. Tus mob no tsuas yog siv tau yog tias muaj lwm yam tshuaj ntxiv, txawm tias muaj roj, tsis muaj.

Cov khoom yog koom nrog pawg nruab nrab. Qhov sib ntxiv ntawm cov mis los sis qab zib twb qhia tau qhov sib txawv ua tiav, hloov cov zaub mov rau cov zaub mov ntawm cov zaub mov uas muaj cov roj glycemic siab. 100 g ntawm buckwheat nyob rau ib hlis twg muaj cov carbohydrates, uas txhais tau tias koj yuav tsum tsis txhob noj nws rau noj hmo thiab ua ke nrog lwm cov khoom lag luam carbohydrate. Nws yog qhov zoo dua los ua ke nrog zaub thiab ntxiv cov protein nyob rau hauv daim ntawv ntawm ntses, nqaij qaib.

Cov kev ua tiav ntawm cov nplej nyob ntawm nws ntau yam. Cov txhuv dawb - cereal, uas tau dhau los ntawm kev ntxuav thiab sib tsoo - muaj qhov ntsuas qhov 65, uas cuam tshuam nws rau hauv nruab nrab pab pawg ntawm cov khoom lag luam. Cov nplej xim av (tsis tau tev, tsis polished) yog tus yam muaj 20 feem tsawg dua, uas ua rau nws muaj kev nyab xeeb dua rau cov neeg mob ntshav qab zib.


Mov nplej - cov khoom noj khoom qab zib uas muaj thoob ntiaj teb uas tso cai rau koj ntub lub cev nrog cov tshuaj uas tsim nyog

Rice yog ib lub tsev khaws khoom ntawm cov vitamins ntawm pab pawg B, E, loj heev - thiab microelements, thiab cov amino acids tseem ceeb. Cov neeg mob xav tau qhov no rau kev tiv thaiv kev mob ntshav qab zib (polyneuropathy, retinopathy, raum pathology).

Xim av ntau yam muaj txiaj ntsig zoo dua ntxiv rau qee yam tshuaj uas lub cev xav tau thiab hauv tus kheej qhov ntsuas ntawm GI thiab cov ntsiab lus hauv calories. Qhov tsis zoo tsuas yog nws lub neej luv txee.

Tseem Ceeb! Mis nyuj txo cov txhuv GI piv rau dej (70 thiab 80, feem).

Millet porridge yog suav tias yog cov khoom lag luam muaj qhov ntsuas siab. Nws tuaj yeem ncav cuag 70, uas nyob ntawm qhov ntsuas ntawm qhov ntom. Lub thicker lub porridge, ntau dua nws cov ntsiab lus qab zib. Txawm li cas los xij, cov tib neeg muaj txiaj ntsig zoo ua rau nws tsis muaj tsawg dua nrov:

  • kev tiv thaiv cov kab mob plawv,
  • kev ua kom nrawm ntawm kev tshem tawm tshuaj lom tawm hauv lub cev,
  • lub txiaj ntsig zoo rau kev zom zaub mov,
  • tej roj hauv ntshav,
  • kev ua kom nrawm ntawm lipid metabolism, vim tias qhov kev ua haujlwm rog txo,
  • normalization ntawm ntshav siab,
  • kho tshiab ntawm daim siab ua haujlwm.

Flax hmoov zoo

Lub glycemic Performance index ntawm flaxseed muaj 35 units, uas cuam tshuam nws rau cov khoom lag luam uas tso cai. Cov ntsiab lus calorie kuj tseem tsawg - 270 kcal, uas yog qhov tseem ceeb hauv kev siv cov hmoov nplej no rau kev rog.

Flaxseed hmoov yog tsim los ntawm flaxseed tom qab nws tau muab rho tawm los ntawm nws los ntawm txias nias. Cov khoom muaj cov khoom muaj txiaj ntsig zoo li nram no:

  • normalizes dab metabolic,
  • txhawb cov kev ua haujlwm ntawm lub plab zom mov,
  • tiv thaiv pathologies ntawm lub plawv thiab cov hlab ntsha,
  • normalizes glycemia thiab roj cholesterol,
  • khi cov tshuaj lom thiab tshem tawm ntawm lub cev,
  • muaj cov nyhuv los tiv thaiv mob qog noj ntshav.

Taum mog hmoov nplej

Khoom GI yog tsawg - 35, cov ntsiab lus calorie - 298 kcal. Taum hmoov nplej muaj peev xwm txo cov glycemic ntsuas ntawm lwm cov khoom thaum noj mov. Normalizes cov txheej txheem metabolic, inhibits kev loj hlob thiab kis ntawm cov qog hlwb.

Cov khoom lag luam txo cov ntau qhov taw qhia ntawm cov roj (cholesterol) hauv cov ntshav, yog siv rau cov kabmob ntawm endocrine apparatus, tiv thaiv txoj kev txhim kho ntawm cov vitamin tsis txaus.

Amaranth hmoov nplej

Amaranth hu ua tsob nroj cog ntoo uas muaj cov paj me me, ib txwm nyob Mexico. Cov noob ntawm cov nroj tsuag no siv tau thiab tau zoo siv hauv kev ua noj. Amaranth hmoov nplej yog hloov pauv tau zoo rau cov nplej uas tau tawg GI siab. Nws qhov ntsuas tsuas yog 25 units, cov ntsiab lus calorie - 357 kcal.

Cov khoom ntawm amaranth hmoov nplej:

  • muaj calcium ntau,
  • suab tsis muaj rog,
  • muaj antitumor tus neeg sawv cev
  • Kev siv cov khoom lag luam tas li tso cai rau koj kom tshem tawm cov roj cholesterol tshaj hauv lub cev thiab rov qab ua rau cov ntshav siab mus rau qhov qub,
  • nthuav lub cev tiv thaiv
  • Tso cai rau cov neeg uas tsis tuaj yeem tiv thaiv gluten (tsis suav nrog)
  • suav hais tias yog ib qho kev tiv thaiv zoo heev,
  • Yuav pab tswj kev tshuav nyiaj tshuav hormonal.

Mov Khoom

Cov hmoov nplej txhuv muaj ib qho GI qhov ua tau zoo tshaj plaws ntawm 95. Qhov no ua rau nws txhaum cai rau cov neeg mob ntshav qab zib thiab rog. Calorie cov ntsiab lus ntawm cov khoom yog 366 kcal.

Ib qho khoom siv raws li cov nplej siv raw cov ntaub ntawv tuaj yeem siv los ua cov khob noom ua khob noom, khoom qab zib, ntau yam khoom qab zib. Cov khob cij no tsis tsim nyog rau ci ua ncuav; rau qhov no, muaj kev sib xyaw ua ke nrog nplej.

Soya hmoov nplej

Txhawm rau muab cov khoom lag luam zoo li no, siv cov txheej txheem ntawm kev sib tsoo noob taum. Soy tau suav tias yog ib lub tsev khaws khoom ntawm cov protein ntawm tsob ntoo keeb kwm, hlau, B-series vitamins, calcium. Ntawm cov khw muag khoom txee koj tuaj yeem nrhiav tau tag nrho ntau yam uas tau khaws tag nrho cov khoom muaj txiaj ntsig, thiab cov roj tsawg (GI yog 15). Hauv qhov tseem ceeb thib ob, cov hmoov nplej muaj cov cim ntawm calcium thiab protein ib qho kev txiav txim ntawm qhov ntau dua.

  • cov roj (cholesterol) tsawg
  • tawm tsam qhov nyhav dhau heev lawm
  • kev tiv thaiv mob plawv thiab vascular,
  • lub zog los tiv thaiv tus mob cancer
  • sib ntaus cov tiv thaiv cov tsos mob ntawm tus lawm thiab lawm,
  • antioxidant.

Cov khaub noom ua kua nqaij yog siv los ua buns, ncuav, ncuav qab zib, ncuav qab zib, ncuav qab zib thiab pasta. Nws yog qhov zoo dua li cov tuab rau cov nyom thiab kua ntses, hloov cov qe nqaij qaib ntawm qhov ua tau zoo thiab muaj pes tsawg leeg (1 tablespoon = 1 qe).

Kev paub txog cov ntsiab lus hauv caloric, GI thiab cov khoom ntawm cov hmoov nplej raws ntau cov ntaub ntawv raw yuav tso cai rau koj xaiv cov khoom lag luam uas tau tso cai, muaj kev sib txawv ntawm kev noj zaub mov, rov ua nrog nws cov zaub mov kom tsim nyog.

Nplej uas

Cov nplej cov hmoov nplej muaj cov ntsuas ntawm 40 txog 65 ntsiab lus. Muaj ntau ntau yam ntawm cov tshuaj txhuv nplej uas ua rau cov neeg mob ntshav qab zib thiab muaj koob npe rau lawv cov khoom muaj txiaj ntsig:

Nplej porridge yog suav tias yog cov khoom muaj qhov muaj roj ntau, tab sis nws muaj cov khoom uas ua rau kom cov ntshav qabzib tsawg dua, txhawb qhov ua haujlwm hauv plab, thiab tseem ua kom rov ua haujlwm ntawm cov qog ua kua.

Qhov no yog cereal los ntawm kev sib tsoo ntawm lub caij nplooj ntoos hlav nplej. Nws cov lus sib xyaw ua ke nrog cov vitamins, amino acids, microelements uas pab ua kom muaj zog tiv thaiv kab mob, rov qab ua kom muaj kev noj qab haus huv ntawm lub plawv thiab cov hlab ntshav, txhim kho kev ua haujlwm ntawm lub hauv nruab nrab cov hlab ntsha. Tsis tas li ntawd, croup muaj peev xwm ua kom nrawm rau cov tawv nqaij rov qab thiab nws qhov kev tsim, uas yog qhov tseem ceeb rau kev mob ntshav qab zib.

Ib hom ncuav ntawm cov nplej uas tau los ntawm xas nplej nplej nplej. Tom qab ntawd lawv tau qhuav nyob rau hauv lub hnub, tev thiab zom.Qhov kev kho mob no muab cov khoom noj rau yav tom ntej txawv. Nws qhov ntsuas yog 45.

Bulgur yuav siv tau hauv nws txoj kev paub. Cov no yog cov nplej xim av nrog lub plhaub qaum. Nws yog qhov porridge no uas muaj ntau tshaj plaws ntawm cov khoom noj thiab cov as-ham. Bulgur yog txaus:

  • tocopherol
  • B vitamins,
  • Vitamin K
  • kab kawm
  • carotene
  • unsaturated fatty acids
  • tshuaj tua kab tshauv
  • fiber ntau.


Bulgur-based tais - rooj kho kom zoo nkauj

Kev noj zaub mov kom tsis tu ncua rov qab ua kom lub xeev ntawm cov hlab ntsha hauv lub cev, tswj kev zom zaub mov, thiab muaj kev cuam tshuam zoo rau kev ua haujlwm ntawm txoj hnyuv.

Nws yog hom tshwj xeeb hom nplej nrog GI 40, uas sib txawv hauv cov qauv thiab loj los ntawm txhua hom paub. Lub pob kws sau tau zoo nkauj yog qhov loj heev, tiv thaiv sab nraud nrog zaj yeeb yaj kiab nyuaj uas tsis tau noj. Ua tsaug rau qhov no, cov kua zaub ntsuab yog tiv thaiv los ntawm txhua yam kev cuam tshuam tsis zoo, suav nrog los ntawm hluav taws xob hluav taws xob.

Spelled nplej yog zoo dua rau cov nplej hauv lawv cov tshuaj lom neeg. Lawv pab ntxiv dag zog rau lub cev, ua kom cov ntshav qabzib hauv lub ntsej muag, txhim kho txoj haujlwm ntawm endocrine apparatus, lub plawv, hlab ntshav, thiab lub paj hlwb.

Ib qho ntawm cov hom nplej ua ke nrog GI 65. Nws lub cev muaj nuj nqi rau qhov ntau ntawm tooj liab tsim nyog rau kev ua haujlwm ntawm cov leeg mus ua haujlwm, tiv thaiv kab mob hauv pob txha, nrog rau ntau qhov tseem ceeb ntawm vitamin B5 uas ua rau cov leeg hlwb tsis zoo.

Pob kws nplej

Hom khaub noom no tseem yog lub tsev khaws cov vitamins, amino acids thiab cov zaub mov, tab sis nws yuav tsum ua nrog ceev faj heev, vim GI ntawm cov khoom muaj peev xwm ncav cuag 70. Nws raug nquahu kom tsis txhob siv mis thiab qab zib thaum lub sijhawm npaj pob kws. Nws yog txaus kom rhaub cov cereal hauv dej thiab ntxiv ib qho me me ntawm fructose, stevia lossis maple phoov raws li cov qab zib.

Cov pob kws pob kws yog npe nrov rau lawv cov ntsiab lus siab ntawm cov tshuaj hauv qab no:

  • magnesium - ua ke nrog cov vitamins B-series txhim kho qhov rhiab ntawm hlwb mus rau insulin, muaj cov txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha,
  • hlau - tiv thaiv kev txhim kho ntawm mob ntshav liab, txhim kho lub cev khov kho ntawm cov hlwb nrog oxygen,
  • zinc - ua rau muaj txiaj ntsig zoo ntawm kev ua haujlwm ntawm lub txiav, ua kom lub cev tsis muaj zog,
  • B vitamins - rov qab rau cov hlab ntsha hlwb, lawv siv yog tiv thaiv kab mob hauv kev txhim kho cov ntshav qab zib muaj teeb meem,
  • beta-carotene - normalizes kev ua haujlwm ntawm lub zeem muag tsom, tiv thaiv cov tsos ntawm retinopathy.

Tseem Ceeb! Pob kws groats yuav tsum tau siv tshwj xeeb hauv daim ntawv ua noj. Flakes pob kws, paj kws los yog cov pas nrig muaj GI uas yog ntau dua.

Barley porridge yog tus thawj coj hauv qeb duas ntawm cov khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig. Qhov ntsuas yog 22-30 yog tias nws tau hau hauv dej yam tsis ntxiv roj. Porridge muaj ntau qhov ntau ntawm cov protein thiab fiber, hlau, calcium, phosphorus. Nws yog cov ntsiab lus no uas yuav tsum muaj nyob rau hauv kev noj haus txhua hnub ntawm ob tus neeg noj qab haus huv thiab tus neeg mob.

Barley kuj tseem muaj cov tshuaj uas koom nrog hauv cov txheej txheem los txo cov ntshav cov ntshav nyob kom ntshav. Nws yog siv rau qhov kev npaj ntawm chav kawm thib ob crumbly thiab khov ntawm xwm, kua zaub.


Perlovka - "huab tais" ntawm cereals

Semolina, ntawm qhov tsis sib xws, yog suav tias yog tus thawj coj hauv qhov tsawg ntawm cov khoom noj muaj txiaj ntsig nyob hauv muaj pes tsawg leeg, thaum muaj ib tus taw qhia ntau tshaj plaws:

  • cov nqaij nyoos - 60,
  • boiled porridge - 70-80,
  • porridge nyob rau hauv cov mis nyuj nrog ib diav suab thaj - 95.

Barley groats

Cov khoom yog koom nrog cov pab pawg ntawm cov tshuaj muaj qhov nruab nrab ntsuas qhov tseem ceeb. Cov zaub mov ua siav - 35, hom qoob loo ntawm cov txhuv barley - 50. Cov nplej uas tsis raug rau kev sib tsoo thiab zom cov zaub mov muaj cov vitamins thiab minerals ntau tshaj plaws, thiab tib neeg lub cev xav tau lawv txhua hnub. Cov muaj pes tsawg leeg ntawm tes muaj:

  • calcium
  • phosphorus
  • Muloob
  • tooj liab
  • unsaturated fatty acids
  • tocopherol
  • beta carotene
  • B vitamins.

Vim nws cov nplua nuj muaj pes tsawg leeg, cereal pab tshem tawm cov roj (cholesterol) ntau dhau, txo qis cov ntshav qab zib, ua kom lub cev muaj zog tiv thaiv kab mob, ua kom lub hauv nruab nrab cov hlab ntsha tsis muaj zog. Croup muaj qhov ntau ntawm cov fiber, uas ua kom paub meej ntawm lub cev ntev.

Oatmeal thiab Muesli

Oat porridge yog suav tias yog ib yam khoom tsis tseem ceeb ntawm lub rooj. Nws GI yog nyob hauv nruab nrab, uas ua rau oatmeal tsis tsuas yog muaj txiaj ntsig, tab sis kuj muaj kev nyab xeeb:

  • plaub ya ri - 40,
  • hauv dej - 40,
  • hauv mis nyuj - 60,
  • nyob rau hauv cov mis nyuj nrog ib diav suab thaj - 65.


Oatmeal - zaub mov pub rau noj txhua hnub ntawm ob tus neeg mob thiab noj qab haus huv

Koj yuav tsum tsis txhob muab kev nyiam rau cov zaub mov noj kom ceev, ib yam li muesli (GI yog 80). Txij li, ntxiv rau plaub ya ri, qab zib, noob, thiab cov txiv hmab txiv ntoo qhuav tuaj yeem suav nrog. Kuj tseem muaj cov khoom ci uas yuav tsum tau muab pov tseg.

  • ntxiv ib diav roj zaub,
  • siv coarse grits lossis ib qho uas tsis qiv qiv nws tus kheej rau kev sib tsoo,
  • tsis txhob siv cov khoom noj muaj qhov ntsuas siab dua qhov nruab nrab hauv cov zaub mov noj txhua hnub,
  • siv ob npaug boiler los ua noj,
  • tsis kam ntxiv qab zib, siv cov khoom hloov pauv thiab cov qab zib ntuj,
  • muab cov porridge nrog cov protein thiab ib qho me me ntawm cov rog.

Ua raws li cov lus qhia ntawm cov kws tshaj lij yuav tso cai rau koj noj tsis tsuas yog cov zaub mov muaj txiaj ntsig zoo, tau txais txhua yam khoom tsim nyog, tab sis kuj ua rau txoj kev no nyab xeeb rau kev noj qab haus huv.

Coob leej muaj cov zaub mov txawv li pilaf - nyiam tais uas lawv nyiam noj. Tab sis tsawg tus neeg paub tias lub glycemic index ntawm cov txhuv, uas tau siv los npaj cov zaub mov no, yog 70 pawg. Cov khoom lag luam tsis pom zoo rau cov neeg muaj ntshav qab zib vim muaj GI siab. Qhov loj ntawm no ce txawv nyob ntawm seb hom ntawm cereal. Thaum npaj cov zaub mov xim av zoo ib yam, txawm tias cov neeg mob ntshav qab zib yuav tau txais txiaj ntsig, tsis muaj kev phom sij.

Dab tsi pab tau?

Txawm hais tias muaj qhov nruab nrab thiab GI siab, nplej tau zoo rau lub cev, tsis muaj zog los ntawm ntshav qab zib. Qhov muaj pes tsawg leeg suav nrog ntau cov vitamins, cov zaub mov thiab amino acids, kev noj haus muaj fiber ntau thiab gluten tsis tuaj, uas ua rau muaj kev tsis haum tshuaj. Nws kuj tseem muaj ntsev me ntsis, uas yog qhov tseem ceeb rau tib neeg kev txom nyem los ntawm kev tuav dej hauv lub cev.

  • ntxiv dag zog rau kev tiv thaiv
  • kev tshwm sim ntawm cov hlwb tshiab,
  • lub zog ntau lawm
  • poob phaus
  • ib txwm muaj ntshav siab thiab cov leeg hlwb,
  • lub plab zom mov zoo dua muaj nuj nqi.

Ntau yam

Ua raws li hom nplej, nplej tau muab faib ua nplej ntev-ntev, nruab nrab-nplej thiab ncig. Raws li cov txheej txheem ua, cov cereal tau faib ua xim av (tsis tau ua tiav, xim av), dawb (txhuam) thiab faus. Ntau zaus, cov nplej dawb xav tau hauv cov zaub mov txawv uas muaj cov txhuv nplej. Txawm li cas los xij, cov ntshav qab zib yuav tsum siv cov khoom no kom zoo. Cereal muaj cov carbohydrates txoj, uas ntev ntev muab ib qho kev xav ntawm satiety, tab sis glycemic qhov ntsuas qhia nws qhov kev phom sij rau cov neeg muaj ntshav qab zib. Rau cov neeg mob zoo li no, nws zoo dua los hloov cov nplej dawb nrog cov uas tsis tau ua tiav, vim tias lawv muaj fiber ntau, muaj qhov nruab nrab GI ntsuas thiab muaj cov ntsiab lus tseem ceeb ntxiv.

Ncu Ntev Ntsuab nplej Golden

Hom kab mob no tuaj yeem noj tau los ntawm cov ntshav qab zib, tab sis nyob rau hauv tsuas yog tsawg.

Cov txhuv nplej muag yog cov khoom lag luam uas tau siv los ua cov khaub noom nplej. Ua ntej sib tsoo, nws yauv ua kev kho mob chav, vim tias 80% ntawm cov vitamins thiab minerals nkag rau hauv cov nplej. Qhov txiaj ntsig yog zaub mov noj qab haus huv nplua nuj nyob hauv cov vitamins B, calcium, thiab magnesium. 100 g ntawm cov txhuv xws muaj 350 kcal. Kev zom zaub mov qeeb ntawm cov hmoov txhuv nplej hauv cov nplej ua rau cov ntshav qab zib ntws mus rau hauv cov ntshav, tab sis cov glycemic index ntawm cov khoom muaj qhov nruab nrab ntawm 60 ntu. Vim nws cov txiaj ntsig zoo, mov yog qhov xav tau nyob rau hauv kev noj haus ntawm cov ntshav qab zib, tab sis nws yuav tsum tau noj nyob rau hauv cov khoom tsawg.

Japanese Nishiki

Nishiki yog siv rau kev ua nigiri, sushi, rolls. Nws cov nplej muaj ntau cov hmoov txhuv nplej siab thiab cov tshuaj polysaccharides, vim tias qhov twg lo nplaum ntawm cov khoom nce ntxiv tom qab muab cub. 100 g ntawm cov khoom muaj 277 kcal, muaj coob ntawm cov vitamins thiab kab kawm. Txawm li cas los xij, cov ntshav qab zib tau qhia kom tsis suav cov tais diav Japanese ntawm cov zaub mov noj, txij li GI ntawm ntau yam no tau muaj 70 tus lej.

Hau dej

Hauv kev ua tiav ntawm kev kho cua sov, cereal nqus cov dej noo, vim qhov nws hlob zoo thiab ua mos. Lub zog nqi ntawm xws li porridge yog 160 kcal rau 100 g, thiab glycemic Performance index nyob ntawm hom ntawm cereal. Qhov taw qhia ntawm cov txhuv dawb puag ncig yog 72 units, xim av - 60, Basmati - 58 units. Cov khoom ntim muaj me me ntawm ntsev, uas yog vim li cas cov neeg rog nws suav nrog nws hauv kev noj haus. Nplej nplej muaj txiaj ntsig rau cov kab mob pathologies hauv lub plawv, hlab ntshav, raum thiab mob siab.

Xim av (xim av, tsis tau ua tiav)

Hom txhuv no yuav muaj txiaj ntsig txawm tias mob ntshav qab zib.

Xim av - ua tsis tiav cov tev txiv neej zoo nkauj. Tom qab ua tiav maj, ceg thiab husks nyob rau hauv cov cereal, kom lub cereal tsis poob nws cov khoom muaj txiaj ntsig. 100 g ntawm cov khoom muaj 335 kcal, cov khoom lag luam GI - 50 qhov ntsuas. Cov nplej xim av yog nplua nuj nyob hauv cov vitamins, macronutrients, fiber ntau, kev noj haus fiber ntau thiab folic acid. Vim qhov no, nws txo qis thiab tswj hwm ntshav qab zib kom ib txwm muaj. Nws kuj tshem tawm cov co toxins, txo qis roj cholesterol, muaj cov txiaj ntsig zoo ntawm lub siab thiab lub paj hlwb.

Qhov no yog cov khoom muaj txiaj ntsig zoo rau hom ntshav qab zib hom 2, vim nws pab ua kom cov piam thaj zoo li qub thiab tiv thaiv kev txhim kho ntawm cov teeb meem.

Ntawm cov ntshav qab zib mellitus ntawm yam thib ob, kev noj zaub mov kom raug, ua ke nrog kev tawm dag zog lub cev yog qhov kev kho mob tseem ceeb. Ntawm ntshav qab zib hom 1, nws yog kev ntsuas los tswj cov ntshav qab zib kom ze rau cov neeg noj qab haus huv.

Tag nrho cov zaub mov hauv cov khoom noj yuav tsum xaiv cov lej glycemic (GI). Nws yog qhov ntsuas no uas cov kws kuaj kabmob endocrinologist tau saib xyuas thaum kos duab kev noj zaub mov noj. Cov zaub mov noj txhua hnub suav nrog zaub, txiv hmab txiv ntoo, tsiaj cov khoom noj thiab cereals. Nws yog ib qho tseem ceeb uas yuav tau xaiv cov zaub mov muaj txiaj ntsig cov kab thiab cov vitamins kom ntseeg tau qhov ua haujlwm ntawm txhua lub cev.

Ntau thiab ntau zaus, cov kws kho mob pom zoo suav nrog sau rau hauv cov ntawv qhia kabmob ntshav qab zib. Vim li cas qhov kev txiav txim siab no? Txhawm rau teb cov lus nug no, peb yuav xav txog dab tsi glycemic Performance index yog rau kev sau, nws cov txiaj ntsig rau tib neeg lub cev, thiab cov zaub mov txawv rau ob peb cov tais diav tau nthuav tawm.

Glycemic Index (GI) sau lo lus

GI - qhov no yog qhov ntsuas pom uas qhia txog tus nqi tawg ntawm ib qho khoom thiab nws hloov mus rau cov piam thaj. Raws li qhov ntsuas no, tsis tsuas yog muaj kab mob ntshav qab zib txoj kev kho txoj kev noj haus suav sau, tab sis kuj tseem muaj ntau cov khoom noj kom muaj txiaj ntsig tiv thaiv kev rog thiab tswj lub cev nyhav.

GI tuaj yeem nce ntxiv raws li cov khoom sib xws thiab cov khoom siv kho cua sov. Yeej txoj cai no siv tau rau cov txiv hmab txiv ntoo thiab zaub. Piv txwv li, cov carrots tshiab muaj qhov taw qhia ntawm tsuas yog 35 units, tab sis siav 85 units. Tag nrho cov no yog vim qhov poob ntawm fiber ntau thaum kho cov cua sov, uas yog lub luag haujlwm rau cov teeb tsis sib xws ntawm cov piam thaj rau hauv cov ntshav.

Fiber ntau ploj yog tias cov kua txiv yog tsim los ntawm cov txiv ntoo. Lawv GI yog ntawm kev txiav txim ntawm 80 PIECES thiab siab dua, thiab tuaj yeem ua rau cov ntshav qab zib dhia dhau los ntawm 3-4 mmol / l hauv tsuas yog 10 feeb tom qab noj.

Hauv cov porridges, GI tuaj yeem nce ntxiv los ntawm lawv cov kev sib txawv, lub taub ntau dua ntawm cov porridge, siab dua qhov ntsuas. Ntawm ntshav qab zib, cov hauv qab no raug tso cai:

Txhawm rau kom nkag siab qhov GI ntsuas rau cov neeg muaj mob qab zib, koj yuav tsum paub txog qee qhov ntsuas. GI tau muab faib ua peb pawg:

  1. txog 50 PIECES - qhov ntsuas qis, cov hauv paus ntawm tus neeg mob noj,
  2. 50 - 69 units - qhov nruab nrab, cov zaub mov tuaj yeem noj tau ob peb zaug hauv ib lim tiam,
  3. 70 units thiab sab saud - zaub mov thiab dej haus nrog cov cim qhia hauv qab kev txwv nruj tshaj plaws tuaj yeem ua rau hyperglycemia.

Tsis tas li, thaum xaiv cov zaub mov noj, yuav tsum tau them rau lawv cov ntsiab lus calorie. Qee cov khoom lag luam muaj qhov taw qhia ntawm 0 pawg, tab sis qhov no tsis muab lawv txoj cai hauv kev noj haus, txhua qhov txhaum yog cov ntsiab lus calorie thiab muaj cov roj (cholesterol) tsis zoo.

Cov tais diav uas ua los ntawm cov ntawv sau tsis txawv yuav tsum muaj nyob rau hauv cov khoom noj txhua lub limtiam ib zaug txog plaub zaug, vim tias cov zaub mov muaj ntau heev hauv calories.

GI sau sib npaug zos rau 45 PIECES, cov ntsiab lus calories ntau ib 100 grams ntawm cov khoom yuav yog 337 kcal.

Cov khoom tseem ceeb

Spelled yog suav tias yog lub progenitor ntawm hom qoob mog. Feem ntau, kev sau txawv yog ib pawg ntawm ntau hom nplej. Thaum lub caij, nws feem ntau hom nrov yog birch. Txawm hais tias muaj lwm hom: odnozernyanka, Timofeev nplej, ntaus, thiab lwm yam.

Dvuzernyanka suav hais tias yog qhov tseem ceeb tshaj plaws, vim tias muaj cov ntsiab lus ntawm cov vitamins thiab cov zaub mov hauv cov nplej nws tus kheej. Hauv cov nplej tshwj xeeb, txhua qhov khoom xyaw no tau muab ntim rau hauv pob ntseg thiab lub plhaub taum, uas tau muab tshem tawm thaum ua cov txheej txheem.

Cov ntawv sau tsis tshua muaj tuaj yeem pom ntawm cov khw muag khoom lag luam. Tag nrho cov no yog vim nws nyuaj-rau-tev zaj duab xis uas npog cov nplej. Cov kev kho zoo li no tsis muaj txiaj ntsig rau cov neeg ua liaj ua teb. Tab sis lub plhaub muaj zog ntawm cov nplej tiv thaiv cov cereal los ntawm qhov tsis zoo ntawm ecology thiab cov tshuaj radioactive.

Hom spelled ntau dua li ib nrab muaj protein, uas yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Nws yog lub chaw khaws cov vitamins B6, uas tawm tsam cov roj (cholesterol) phem - cov teeb meem feem ntau hauv cov neeg mob ntshav qab zib.

Tsis tas li nyob rau hauv cov kev sau ntawv muaj cov vitamins thiab minerals hauv qab no:

  • B vitamins,
  • Vitamin E
  • Vitamin K
  • Vitamin PP
  • hlau
  • tshuaj nplaum
  • zinc
  • calcium
  • tshuaj fluorine
  • selenium.

Hauv ob-nplej qoob loo, cov ntsiab lus ntawm cov khoom noj muaj txiaj ntsig yog ntau zaus ntau dua hauv lwm cov qoob loo hom qoob loo.

Spelled yog qhov tseem ceeb nyob rau hauv kev sib ntaus tawm tsam kev rog dhau thiab rog - ib qho ntawm cov ua rau cov ntshav tsis muaj roj ntsha tiv thaiv kab mob ntshav qab zib. Qhov no yog vim nws qhov GI qis, uas yog, nws muaj cov txheej txheem tsis txaus ntseeg ntawm cov carbohydrates. Ntau tus kws qhia zaub mov noj mov suav nrog cereal no hauv lawv cov zaub mov noj.

Lub ntsej muag txhuam ntawm cov txhuam sau tsis sib xws yog ntxhib, lawv ua rau txoj hnyuv yog hom tshuaj txhuam hniav kom huv si. Tshem tawm cov khoom seem ntawm cov zaub mov tsis tau ua tiav thiab tshem tawm cov co toxins tawm ntawm cov hnyuv. Thiab lub plab hnyuv phab ntsa, nyeg, pib nqus cov khoom noj khoom haus kom ntau dua.

Whitewash muaj cov nicotinic acid, uas ua rau lub zog tsim cov txiv neej ua tshuaj hormones, uas ua rau lub qog ua haujlwm nrog. Nrog kev tsim cov testosterone thiab dihydrotestosterone ntau txaus, lub cev rog hloov mus rau cov leeg nqaij.

Yog li, cov ntshav qabzib hauv cov ntshav poob, uas yog qhov tshwj xeeb tshaj yog rau ntshav qab zib ntawm txhua yam.

Qhia Ua Fawm

Kev sau spelled tuaj yeem npaj tau raws li cov khoom noj sab lossis muab coj los ua zaub mov qab. Cov cereal no mus tau zoo nrog txiv hmab txiv ntoo qhuav, zaub, nqaij thiab ntses. Cov zaub mov siav yog muab rhaub li 15 mus rau 20 feeb, tab sis cov noob taum tag nrho yog li 40 txog 45 feeb. Qhov feem ntau ntawm cov dej yog coj ib mus rau ob, uas yog, 200 ml dej yog xav tau ib 100 grams ntawm porridge.

Cov piam thaj npaj ua tshais yuav ua tiav koj qhov kev tshaib plab rau lub sijhawm ntev vim nws cov ntsiab lus protein. Thiab muaj cov complexly tawg cia carbohydrates yuav txhim kho lub hlwb ua si. Koj tuaj yeem tsuas rhaub cov porridge kom txog thaum siav, sib tov nws nrog ib me nyuam diav ntawm zib ntab (txiv ntseej, buckwheat lossis acacia) thiab ntxiv cov txiv ntoo thiab txiv hmab txiv ntoo qhuav kom saj. Nws raug nquahu kom pre-so lawv rau ob peb feeb hauv dej sov.

Cov txiv hmab txiv ntoo qhuav thiab txiv ntoo yog pub:

  1. prunes
  2. figs
  3. qhuav apricots
  4. txiv apples qhuav
  5. cassews:
  6. txiv laum huab xeeb
  7. txiv ntoo
  8. almonds
  9. hazelnut
  10. ntoo thuv txiv ntoo.

Tsis txhob txhawj xeeb, uas tuaj yeem ua rau muaj ntshav qab zib ntau ntau. Cov khoom lag luam muaj txiaj ntsig beekeeping muaj GI txog li 50 PIECES. Tab sis qhov ntsuas no tsis siv rau cov zib ntab uas muaj suab thaj.

Tsis tsuas yog cov khoom noj qab zib zoo nkauj tau npaj los ntawm kev sau ntawv, tab sis kuj tseem muaj sab ua tais. Cov lus qhia hauv qab no yog qhov pib, zaub tuaj yeem hloov mus raws li tus kheej nyiam saj.

Rau cov ntawv sau zaub cob pob nrog zaub, koj yuav xav tau cov khoom siv hauv qab no:

  • sau ntawv - 300 grams,
  • tswb kua txob - 2 pcs.,
  • khov ntsuab taum - 150 grams,
  • khov peas - 150 grams,
  • ib dos
  • ob peb cloves ntawm qej
  • ib de ntawm turmeric
  • pawg ntawm dill thiab parsley,
  • zaub roj - 2 diav,
  • ntsev kom saj.

Boil lub steamed spelled nyob rau hauv salted dej kom txog thaum kev sib tw, txog 20 feeb. Ntxiv cov roj zaub rau hauv lub lauj kaub thiab ntxiv cov dos, tws ib nrab ntawm ib ncig.

Kis rau peb feeb. Txau cov taum thiab taum pauv nrog dej npau thiab ntxiv rau cov dos, tsuas yog ntxiv cov kua txob tws. Lim hauv qab lub hau kaw rau tsib mus rau xya feeb, nplawm qee zaum. Tom qab ntxiv turmeric thiab qej, cia los ntawm cov xovxwm, kib rau lwm ob feeb.

Ncuav porridge thiab tws zaub rau hauv cov zaub sib tov, sib xyaw kom huv thiab tshem tawm ntawm tshav kub. Xws li lub tais yuav ua zaub mov noj qab nyob zoo, yog tias ntxiv nrog cov nqaij, piv txwv li, ib qho roj los yog nqaij tsuav.

Zoo sau rau cov zaub ua ke nrog qaib cov txwv, uas kuj tsis cuam tshuam qhov nce hauv cov ntshav qab zib. Yog li tsawg zoo nkauj. Qhov loj tshaj plaws yog tshem tawm cov rog thiab tawv nqaij los ntawm nqaij. Lawv tsis muaj cov txiaj ntsig zoo, tsuas yog cov cholesterol zoo xwb.

Spelled tuaj yeem ua noj tsis yog nyob ntawm lub qhov cub, tab sis kuj siv hauv chav ua noj qeeb. Qhov no yooj yim heev, txij li kev ua noj yuav siv sijhawm tsawg kawg. Los npaj xws li porridge, hom tshwj xeeb tsis tas yuav tsum tau, yog li txawm tias tus neeg multicooker uas neeg tsis tshua pom zoo yuav ua.

Cov khoom xyaw hauv qab no yuav tsum:

  1. sau ntawv - 250 grams,
  2. dej ntxuav - 500 ml,
  3. dos - 2 pcs.,
  4. ib lub zaub ntug hauv paus
  5. zaub roj - 1 tablespoon,
  6. ntsev kom saj.

Yaug lub spelled nyob rau hauv khiav dej, finely chop lub dos, chop carrots nyob rau hauv loj. Ntxiv cov roj zaub rau hauv qab ntawm pwm, ntxiv cov khoom xyaw ntxiv thiab sib tov. Ncuav rau hauv dej thiab ntsev.

Ua noj hauv porridge rau 45 feeb.

Daim vis dis aus hauv kab lus no qhia txog txhua yam kev sau ntawv.

Hmoov yog cov hmoov nplej ua tiav zaum kawg ntawm kev tsim khoom. Nws yog siv rau ua khob cij, pastry, pasta thiab lwm yam khoom ua hmoov nplej. Nws yog ib qho tseem ceeb rau cov neeg muaj ntshav qab zib kom paub glycemic index ntawm cov hmoov nplej, nrog rau nws cov hom, txhawm rau xaiv ntau yam haum rau kev ua zaub mov noj qis-carbohydrate cov tais diav.

Cia Koj Saib