Kuv noj tau cov npluag nplej twg yog hom ntshav qab zib hom 2?

Tus neeg mob ntshav qab zib yuav tsum noj zaub mov kom zoo, noj kom zoo, thiab zaub mov rau cov ntshav qab zib yog ib yam zaub mov tsis qab. Thiab cereals tsim nyog ua tib zoo mloog, vim lawv muaj ntau cov vitamins thiab cov tseem ceeb muaj txiaj ntsig.

Feem ntau, cov kws kho mob pom zoo kom noj oatmeal thiab buckwheat porridge, vim tias lawv muaj cov lipotropic ntau heev uas pab ua rau daim siab ua haujlwm. Taum mog, txhuv, buckwheat, millet thiab lwm yam muaj cov txiaj ntsig tsis muaj tseeb.

Cov kab mob ntshav qab zib rau cov ntshav qab zib yog qhov ua kom ntev ntawm carbohydrates, uas tau nqus rau hauv tus neeg mob lub cev rau lub sijhawm ntev. Lawv suav nrog fiber, cov protein, ntxhia, vitamins, thiab tiv thaiv kom tsis txhob muaj ntshav qabzib hauv ntshav.

Nws yog ib qho tsim nyog kom nkag siab txog cov khaub noom twg yog suav hais tias yog qhov muaj txiaj ntsig zoo tshaj plaws hauv ntshav qab zib, nws puas tuaj yeem noj semolina porridge hauv mis? Thiab tseem, muab ib qho piv txwv ntawm cov zaub mov qab tshaj plaws uas muaj ntau hom kev noj haus uas muaj ntshav qab zib, thiab txhim kho nws txoj kev nyob zoo.

Kuv tuaj yeem noj zaub mov dab tsi nrog cov ntshav qab zib?

Nrog hom 2 mob ntshav qab zib, buckwheat porridge muaj cov txiaj ntsig siab tshaj plaws. Ib lub tais npaj tau zoo ua rau lub cev muaj zog, cov vitamins, thiab muaj txiaj ntsig zoo rau cov hlab ntshav.

Ntawm qhov tsis muaj qhov tseem ceeb yog qhov tseeb tias buckwheat porridge muaj qhov tsis muaj glycemic Performance index, uas yog 50. Buckwheat pom zoo rau kev siv txhua hnub los ntawm endocrinologist. Nws muaj ntau dua 18 amino acids, nws yog nplua nuj nyob hauv cov protein, nws muaj magnesium, hlau thiab folic acid.

Nws yog tsim nyog sau cia tias kev xav zoo ntawm cov amino acids nyob rau hauv buckwheat tuaj yeem ua rau ua xua rau tib neeg nrog kev tsis taus tus neeg.

Oatmeal, glycemic index ntawm uas yog 40, yog qhov khoom noj thib ob tseem ceeb tshaj plaws. Hauv cov ntshav qab zib, koj tuaj yeem noj cov porridge no txhua hnub, piv txwv li, rau pluas tshais.

Nta ntawm oatmeal rau cov ntshav qab zib:

• Muaj qhov ntau ntawm cov fiber ntau.
• Cov ntsiab lus tsis tshua muaj calorie.
• Cov muaj pes tsawg leeg suav nrog kev ua kom lub cev tsis zoo.
• Oats zoo li lub hauv paus los ntawm inulin, yog li ntawd, siv cov porridge ntawd txhua hnub, koj tuaj yeem txo qhov kev xav tau ntawm lub cev rau insulin.

Barley porridge muaj glycemic Performance index ntawm 22. Lis tau los ntawm kev sib tsoo barley. Vim tias lub glycemic index qis, tsis muaj kev txwv rau kev noj ntawm cov zaub mov zoo li ntawm cov ntshav qab zib hom 1, ntxiv rau zaum ob.

Barley muaj ntau cov gluten, vitamins. Thaum siv cov khoom lag luam ib txwm muaj, cov tshuaj lom thiab cov khoom pov tseg raug tshem tawm ntawm tib neeg lub cev, cov txheej txheem hauv lub cev ua kom zoo dua, thiab cov txheej txheem kev laus nce qeeb.

Barley tsis pom zoo kom noj thaum cev xeeb tub, nrog rau qhov xav tias yuav ntxiv roj tsim, thiab thaum muaj keeb kwm ntawm lub plab mob.

Barley groats nyob rau hauv cov ntshav qab zib ntxiv rau tus neeg mob lub cev nrog hlau, calcium, potassium, magnesium, zinc.

Cov yam ntxwv ntawm barley groats:

1. Barley cereals muaj cov khoom noj muaj fiber ntau, uas tau nqus los ntawm lub cev rau lub sijhawm ntev, uas tso cai rau koj kom muaj sijhawm txaus rau ob peb teev thiab tsis nco qab txog kev xav ntawm kev tshaib plab.
2. Lauj kaub tais diav los ntawm pab pawg barley thaum tib lub sij hawm muaj txheej txheem kho thiab ua kom zoo.

Pea porridge hauv ntshav qab zib mellitus pab txo kev pheej hmoo ntawm kev tsim kab mob plawv, mob ntshav siab, thiab lub raum pathologies. Nws ntxuav tawm lub cev ntawm co toxins thiab tshuaj lom tshuaj lom.

Seminal porridge nrog cov ntshav qab zib, txawm hais tias nws muaj txiaj ntsig zoo, yuav tsis coj cov txiaj ntsig rau tus mob ntshav qab zib, yog li ntawd, nws tsis pom zoo kom noj nws. Nws kuj muaj lub siab glycemic Performance index.

Cov kev tshawb fawb pom tau tias semolina uas muaj hom 1 thiab ntshav qab zib hom 2 ua rau cov neeg tsis muaj calcium nyob hauv tus neeg mob lub cev. Vim li ntawd, lub plab zom mov ua kom them nyiaj rau nws qhov tsis muaj peev xwm los ntawm cov kab mob ncig, thiab tom kawg tsis tuaj yeem tsim rov qab nws tus kheej.

Mov nplej noj hauv cov ntshav qab zib pab ua kom cov ntshav qab zib cov ntshav qab zib thiab tswj nws hauv qhov uas xav tau.

Thaum xaiv cov cereals, nws yog qhov zoo dua los muab kev nyiam rau cov txhuv dawb ntawm ib daim duab uas tsis muaj lub ntsej muag, thiab qhov tseem ceeb - cov cereal yuav tsum yog xim av lossis xim av, uas yog, nrog qhov tsawg kawg nkaus ntawm kev ua haujlwm.

Yuav ua li cas ua noj porridge?

Tam sim no paub txog dab tsi cov zaub mov uas koj tuaj yeem noj, koj yuav tsum xav txog cov cai hauv kev ua noj ua haus, vim hais tias cov ntshav qab zib hauv cov teeb meem no yuav tsum muaj qee yam.

Nws raug nquahu kom txhua yam zaub mov ua siav rau hauv dej. Yog tias koj xav ua mis nyuj porridge, ces mis yuav noj tsuas yog tsis muaj rog, thiab ntxiv nws tshwj rau thaum kawg ntawm kev ua noj ua haus.

Tau kawg, granulated qab zib yog kev noj qab haus huv, yog li txhawm rau txhim kho qhov saj ntawm cov zaub mov tiav, koj tuaj yeem ntxiv me me ntawm ntuj zib. Txawm li cas los xij, muab tau tias tus neeg mob tsis muaj kev sib kis rau nws siv.

Thawj thiab hom thib ob ntawm ntshav qab zib xav tau yaug cov zaub mov ua ntej yuav ua noj. Cov noob nplej tau paub tias muaj cov hmoov txhuv nplej siab, uas yog ib qho polysaccharide. Raws li txoj cai, nws envelops lub grain, yog li cereals tau ntxuav kom huv si.

Nws raug nquahu kom tsis txhob ua zaub porridge, tab sis tsuas yog mus rau brew. Piv txwv li, nqa cov khoom lag luam uas tso cai xws li buckwheat, xa rau hauv lauj kaub enameled thiab rhaub nws nrog dej npau npau, tso nws nyob ib hmos. Qhov kev pom zoo no tsis yog qhov tseem ceeb, yog li ntawd, nyob ntawm qhov kev xaiv ntawm tus neeg mob.

Cov kev cai tseem ceeb rau kev ua noj txhua yam khaub noom:

• Ntxuav kom huv, kom tshem cov hmoov nplej ntau heev.
• Boil nyob rau hauv dej (mis nyuj yuav ntxiv nyob rau thaum xaus ntawm ua noj ua haus).
• Tom qab ua zaub mov noj, lub porridge tseem tshuav nyob hauv ib lub taub ntim ntim li 10-15 feeb.

Koj tsis tuaj yeem sau cov ncuav qab zib nrog qab zib, butter, cov rog tsev cheese thiab lwm yam khoom noj uas tsis pub siv rau ntshav qab zib. Ntawd yog, tag nrho cov kev cai uas 5 rooj noj mov cuam tshuam siv ntawm no.

Cov zaub mov zoo tshaj plaws rau cov mob ntshav qab zib

Barley porridge rau cov ntshav qab zib tau npaj heev yooj yim. Txhawm rau npaj cov dej qab zib uas koj muaj, koj yuav tsum noj 200 grams ntawm hooj thiab xa mus rau hauv lub yias. Tom qab ntawd ntxiv 500 ml dej txias, thiab muab tso rau hauv nruab nrab kub.

Thaum cov kua ua kua, thiab "npuas" tshwm sim nyob rau saum npoo ntawm porridge, qhov no qhia tau hais tias qhov npaj txhij ntawm cov khoom. Thaum lub sijhawm ua noj, porridge yuav tsum tau tov tas li, thiab ntsev yuav tsum tau xyaum thaum kawg.

Ua kom lub porridge li cua tau, koj tuaj yeem ntxiv cov kib dos rau nws, uas yuav muab kib thaum ua zaub mov noj. Nws yog ua tiav thiab muab kib rau hauv ib qho me me ntawm cov roj zaub.

Cov nplej porridge muaj cov nram qab no daim ntawv qhia ua noj:

1. Nqa nplej nplej thiab dej hauv ib qho sib npaug ntawm ib mus rau peb.
2. Ntsev cov dej, thiab muab tso nrog cov grits ntawm qhov siab tshaj plaws kom txog thaum npau npau.
3. Tom qab txhua yam npau npau, ua ib qho hluav taws me me thiab simmer rau ntawm qhov hluav taws kub kom txog thaum npaj txhij.

Nws yog tsim nyog sau cia tias txoj kev kho mob ntshav qab zib tshaj plaws ntawm kev npaj xws li yog yuav tsum xub ntxuav lub mov, thiab tom qab ntawd npaj nws hauv kua txiv ntau. Piv txwv li, noj 100 grams mov, thiab ntxiv 400-500 ml dej. Cov txhuv tau nqus los ntawm lub cev kom ntev, yog li koj tsis tuaj yeem ntshai tias cov piam thaj tom qab ib pluag mov yuav nce siab.

Kev tshuaj xyuas tus neeg mob tau qhia tias cov khoom noj muaj peev xwm yuav ntxiv nrog cov khoom xws li Nres Mob Ntshav Qab Zib porridge. Xws li cov khoom lag luam yuav pab ua kom lub cev ua haujlwm tsis zoo ntawm lub siab thiab cov txiav, txiav cov piam thaj ntau heev los ntawm tib neeg cov ntshav, thiab pab ua rau muaj kev cuam tshuam ntawm cov nqaij mos muag rau cov tshuaj insulin.

Tej zaum, taum pauv yog ib txoj kev ua tau zoo tshaj plaws uas ua rau txo cov piam thaj hauv tib neeg cov ntshav. Ua ntej ua noj, cov taum mog tau lo rau ob rau peb teev nrog dej, thiab nyiam dua txawm tias thaum hmo ntuj, yog li nws ua kom huv thiab muag.

Tom qab ntawd cov taum tau pov tseg rau hauv lub rhaub thiab qab ntsev me ntsis, ib txwm xyaw kom tsis sib xyaw. Ua noj kom txog thaum siav tag nrho, tom qab ntawd tos me ntsis kom txog thaum nws txias, thiab lub porridge yog npaj rau siv.

Ntshav qab zib mellitus tsis yog cov zaub mov meager thiab kev txwv ntau, tab sis muaj ntau yam khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig kev noj qab haus huv, thiab cov zaub mov noj rau cov ntshav qab zib hom 2 ua pov thawj qhov tseeb no.

Thiab noj li cas koj thiaj li muaj mob ntshav qab zib? Lub porridge yog qhov koj nyiam tshaj plaws, thiab koj noj nws li cas? Qhia rau koj tsev neeg cov zaub mov txawv, thiab txoj kev ua pov thawj ntawm cov khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig!

Glycemic Performance index ntawm cereals

Paub txog cov glycemic ntsuas, tsis muaj kev nyuaj nrhiav cov lus teb rau lo lus nug - dab tsi uas yuav ua nrog cov ntshav qab zib hom 2. Rau cov ntshav qab zib hom 2, cov khoom lag luam nrog cov ntsuas nrog txog 49 chav nyob yog suav nrog. Los ntawm lawv cov zaub mov noj txhua hnub ntawm tus neeg mob yog tsim. Cov zaub mov thiab dej qab zib uas GI nyob ntawm 50 txog 69 units yuav muaj nyob rau ntawm cov zaub mov ob zaug ib asthiv, ib feem tau txog 150 grams. Txawm li cas los xij, nrog kev tshem tawm tus kab mob, nws yog qhov zoo dua rau qhov tsis kam noj zaub mov nrog tus nqi nruab nrab.

Cov khoom lag luam nrog qhov ntsuas ntawm 70 units thiab sab saud yog txwv tsis pub, lawv tuaj yeem ua rau hyperglycemia thiab lwm yam kev cuam tshuam ntawm lub luag haujlwm tseem ceeb ntawm lub cev. Nws yuav tsum tau yug los hauv lub siab tias los ntawm cov txheej txheem ua noj thiab qhov sib xyaw kom zoo ntawm cov zaub mov, GI nce ntxiv me ntsis. Tab sis cov cai no siv rau cov txiv hmab txiv ntoo thiab zaub.

Hom 2 mob ntshav qab zib thiab cov ntsiab lus porridge yog sib xws. Kev noj zaub mov tsis zoo rau tus neeg mob tuaj yeem ua kom tsis muaj lawv. Cereals yog ib qhov chaw ntawm lub zog, cov vitamins thiab minerals.

Lub glycemic Performance index ntawm feem ntau cov zaub mov yog tsawg, yog li lawv tuaj yeem tau noj tsis tas yuav ntshai. Txawm li cas los xij, koj yuav tsum paub "ce" uas tsis zoo rau ntawm hom 2 mob ntshav qab zib.

High Performance index rau cov zaub mov qab no:

• mov dawb - 70 units,
• mamalyga (pob kws porridge) - 70 units,
• millet - 65 units,
• semolina - 85 chav nyob,
• muesli - 80 chav nyob.

Cov cereals tsis paub qab hau suav nrog cov ntshav qab zib hauv cov zaub mov. Tom qab tag nrho, lawv hloov cov piam thaj nyob rau hauv qhov kev qhia tsis zoo, txawm tias lawv cov nplua nuj vitamin muaj pes tsawg leeg.

Nplej nrog tus nqi qis:

1. pearl barley - 22 chav nyob,
2. nplej thiab barley porridge - 50 units,
3. xim av (xim av), dub thiab basmati mov - 50 units,
4. buckwheat - 50 qhab nia,
5. oatmeal - 55 units.

Cov zaub mov ua noj muaj pub rau noj nrog ntshav qab zib tsis muaj kev ntshai.