Kuv puas tuaj yeem noj cov ncuav uas muaj ntshav qab zib hom 2?

Nrog tus mob ntshav qab zib hom 2, tus neeg yuav tsum hloov pauv nws txoj kev ua neej thiaj li tsis muaj qhov siab ntxiv ntawm cov piam thaj hauv cov ntshav tsis nce rau qib tseem ceeb. Koj yuav tsum tau ua kom ib ce muaj zog tas li thiab noj zaub mov kom tsawg. Endocrinologist tsim cov khoom noj noj haus raws li glycemic index (GI) ntawm cov khoom.

Nws yog qhov ua txhaum uas xav tias cov zaub mov ntawm cov ntshav qab zib yog monotonous, ntawm qhov tsis sib xws, los ntawm daim ntawv teev cov khoom noj uas tau tso cai koj tuaj yeem ua ntau yam tais uas tsis qis dua rau saj rau cov tais diav ntawm tus neeg noj qab haus huv.

Txawm li cas los xij, ib hom kev tshaj tawm ntawm cov khoom lag luam yuav tsum tau muab pov tseg, piv txwv li, cov mov ci. Tab sis nyob rau hauv cov ntaub ntawv no, muaj ib qho kev xaiv zoo - cov qhob cij uas muaj ntshav qab zib.

Hauv qab no peb yuav xav txog hom mov ci twg xaiv rau cov neeg mob ntshav qab zib, lawv cov glycemic index thiab cov ntsiab lus calorie, txawm nws yuav ua tau los ua cov ncuav. Cov lus qhia ua ncuav rau rye thiab buckwheat qhob cij tseem tau piav qhia.

Glycemic Performance index ntawm qhob cij

Yog li hais tias cov ntsiab lus zoo ntawm cov piam thaj hauv cov neeg mob cov ntshav tsis nce, koj yuav tsum xaiv cov zaub mov thiab dej haus uas nws cov glycemic index tsis pub dhau 49 units. Cov zaub mov zoo li no yog cov khoom noj tseem ceeb. Cov khoom lag luam nrog qhov ntsuas tau ntawm 50 txog 69 ntu tuaj yeem muab tso rau hauv cov zaub mov tsuas yog kev zam, uas yog, tsis pub ntau tshaj ob rau peb zaug hauv ib lub lim tiam, cov lej yuav tsis pub dhau 150 grams.

Yog tias glycemic qhov ntsuas ntawm cov zaub mov yog 70 ntu lossis siab dua, tom qab ntawd nws coj kev hem thawj rau lub cev, nce nrawm rau cov ntshav hauv cov ntshav. Pawg qeb ntawm cov khoom no yuav tsum tso tseg ib zaug thiab rau txhua tus. Nws kuj tshwm sim tias GI nce me ntsis, nyob ntawm kev kho cua sov thiab xwm yeem. Txoj cai no yog muaj nyob hauv cov zaub, thiab txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, tsis muaj kev cuam tshuam nrog cov khob cij yob.

Tsis tas li ntawd, nws yog qhov tsim nyog xav tias yuav tsum muaj cov ntsiab lus hauv calorie ntawm cov khoom. Tom qab tag nrho, ua tus mob ntshav qab zib insulin-ywj pheej, koj yuav tsum soj ntsuam koj qhov hnyav, vim qhov laj thawj tseem ceeb rau qhov ua tsis tiav ntawm cov kab mob endocrine yog kev rog. Thiab yog tias tus neeg mob muaj teeb meem nrog cov rog dhau hwv, ces nws yuav tsum tshem tawm. Rau cov pib, koj yuav tsum txwv koj cov calories kom tsawg tsis pub ntau tshaj 2000 kcal ib hnub.

Txhawm rau kom nkag siab tias nws yog qhov ua tau los noj cov ncuav ci nrog cov ntshav qab zib, koj yuav tsum paub lawv cov ntsiab lus hauv calorie thiab glycemic index.

Rye cij muaj cov ntsuas hauv qab no:

glycemic Performance index yog 50 units,
calories rau 100 grams ntawm cov khoom yuav yog 310 kcal.

Nyob ntawm seb hom hmoov nplej lub ncuav ua los ntawm cov, cov ntsiab lus calorie thiab GI yuav txawv me ntsis, tab sis tsis ntau. Endocrinologist hais kom cov kws kho ntshav qab zib hloov cov ncuav rau cov ncuav ntawm cov zaub mov noj.

Qhov yog tias cov khoom no muaj ntau ntxiv nrog cov ntxhia pob zeb, sib dua hauv qhov hnyav, uas txo nws txoj kev siv ntau dua. Ib lub ncuav muaj qhov hnyav nruab nrab ntawm tsib gram, hos ib nplais rye cij yog nees nkaum-tsib grams, nrog cov calories sib npaug ntau. Nws tam sim ntawd yuav tsum tau txiav txim seb muaj pes tsawg lub khob cij nrog cov ntshav qab zib hom 2 koj tuaj yeem noj ib hnub. Ntawm txhua pluas noj, ib nrab khob cij yog tso cai, uas yog, txog peb daim ib hnub, txawm li cas los xij, koj yuav tsum tsis txhob "qiv" ntawm cov khoom no.

Nws raug nquahu kom pabcuam qhob cij nyob rau thawj ib nrab ntawm lub hnub kom cov carbohydrates tau txais hauv lub cev nws nqus sai dua, nrog kev ua haujlwm ntawm tus neeg, tsuas yog nyob hauv thawj ib nrab ntawm ib hnub.

Lub khob cij twg haum rau cov neeg mob ntshav qab zib?

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.

Thawj qhov uas tus neeg mob ntsib tom qab hnov mob ntshav qab zib yog tshuaj xyuas nws kev noj haus.Kuv tuaj yeem noj dab tsi, thiab qhov twg zoo dua ntxiv uas tsis koom nrog? Ua raws li kev noj haus pom zoo rau ntshav qab zib tsis txhais tau tias koj yuav tsum tau tshem tawm cov zaub mov uas ib txwm nyiam thiab nyiam. Piv txwv li, qhob cij rau cov neeg mob ntshav qab zib yog tus khub nrov rau txhua pluas noj. Ntxiv mus, cov khoom no tseem ceeb rau kev ua haujlwm ntawm tib neeg lub cev.

Cov nplej rau cov ntshav qab zib yog qhov tseem ceeb ntawm zaub protein, carbohydrates, cov amino acids uas muaj txiaj ntsig zoo, vitamin B thiab lwm yam xws li potassium, magnesium, calcium, sodium, iron thiab phosphorus. Thiab txawm hais tias nws ntseeg tias khob cij hauv ntshav qab zib nce siab ntxiv cov ntshav qab zib, koj yuav tsum tsis txhob tso pov tseg kiag li. Muaj ntau yam ntawm cov nplej uas muaj hom carbohydrates uas maj mam nqus los ntawm lub cev. Mob ntshav qab zib, nws raug tso cai suav nrog hom mov ci hauv qab no:

hmoov txhuv nplej tag nrho,
nrog xua
los ntawm cov hmoov nplej nplej ntawm qib qib thib ob.

Kev noj zaub mov txhua hnub rau cov ntshav qab zib yuav tsum tsis pub ntau tshaj 150 g, thiab nyob rau hauv tsis muaj ntau tshaj 300 g ntawm carbohydrates ib hnub. Tus mob ntshav qab zib tuaj yeem noj cov ncuav - cov nqaij mos thiab mos ua kom muaj ntau yam zaub mov.

Rye pastries yog contraindicated rau tib neeg kev txom nyem, ntxiv rau mob ntshav qab zib, kab mob ntawm lub plab zom mov: mob plab, mob plab, ua tawv ncauj, tsam plab, siab acidity. Bakery khoom nrog ntsev thiab txuj lom yuav tsum tau zam.

Koj tuaj yeem yuav cov qhob cij uas tau ua tiav lawm rau ntshav qab zib, tab sis nws muaj txiaj ntsig ntau dua los ci cov khoom qab no koj tus kheej. Hmoov nplej rau cov neeg mob ntshav qab zib tau muag hauv cov khw muag tshuaj thiab cov khw muag khoom loj.

Peb muab cov zaub mov yooj yim thiab yooj yim rau kev ua mov ci.

Buckwheat Nplej

Qhov no yog daim ntawv qhia yooj yim thiab yooj yim rau kev ua mov ci hauv ncuav ci. Lub sijhawm ua noj tag nrho yog 2 teev 50 feeb.

450 g ntawm hmoov dawb
300 ml ntawm mis sov,
100 g hmoov nplej buckwheat,
100 ml ntawm kefir,
2 tsp poov xab ceev
2 tbsp txiv roj roj
1 tbsp sweetener,
1.5 tsp ntsev.

Zom buckwheat rau hauv kas fes grinder. Tag nrho cov khoom siv tau muab ntim rau hauv qhov cub thiab zuaj rau 10 feeb. Teeb hom rau "Main" lossis "Mov ci dawb": 45 feeb ci + 2 teev kom sawv ua lub khob noom cookie.

Nplej cov mov ci hauv qhov cub qeeb

Cov khoom xyaw

tag nrho cov hmoov nplej nplej (2 qib) - 850 g,
zib ntab - 30 g
poov xab qhuav - 15 g,
ntsev - 10 g
dej 20 ° C - 500 ml,
zaub roj - 40 ml.

Hauv lub thawv cais, sib tov ntsev, qab zib, hmoov, poov xab. Do cov maj mam nrog lub kwj nyias, maj mam nchuav dej thiab roj. Knead lub khob noom cookie xuas tes ua kom txog thaum nws pib lo rau ntawm cov npoo npog. Ua kom tiav lub tais ntawm multicooker nrog zaub roj, faib cov hmoov txhuv nplej rau hauv nws. Kaw lub hau. Ci ntawm multipovar qhov kev pab cuam ntawm 40 ° C rau 1 teev. Ua noj kom txog thaum kawg ntawm qhov kev pab cuam. Tsis tas qhib lub hau, xaiv qhov “Ci” txoj haujlwm thiab teem sijhawm ntev li 2 teev. 45 feeb ua ntej qhov kawg ntawm txoj haujlwm, qhib lub hau thiab tig cov khob cij dhau, kaw lub hau. Tom qab qhov kawg ntawm txoj haujlwm, tshem cov khob cij. Txhob haus txias.

Rye qhob cij nyob rau hauv qhov cub

Daim ntawv qhia:

600 g rye hmoov
250 g ntawm hom hmoov nplej
40 g ntawm poov xab tshiab
1 tsp qab zib
1.5 tsp ntsev
2 tsp cov zib suab thaj dub (lossis nqaij) + 1 tsp qab zib),
500 ml ntawm dej sov
1 tbsp zaub (txiv ntseej) roj.

Sift rye hmoov rau hauv lub tais khab seeb. Taug hmoov nplej dawb rau lwm lub khob. Siv ib nrab ntawm cov hmoov nplej txhawm rau kab lis kev cai oob khab ntxiv, ntxiv qhov seem rau cov hmoov txhuv nplej.

Fermentation ua raws li nram no. Los ntawm 500 ml ntawm dej sov, noj 3/4 khob. Ntxiv qab zib, zib suab thaj, hmoov dawb thiab cov poov xab. Do thiab muab tso rau hauv qhov chaw sov kom cov pob qia sawv.

Ntxiv ntsev rau qhov sib tov ntawm rye thiab hmoov nplej, sib tov. Ncuav rau hauv oob khab, roj zaub thiab qhov seem ntawm dej sov. Knead lub khob noom cookie nrog koj txhais tes. Tso rau hauv tshav kub kom txog thaum mus kom ze (1.5-2 teev). Txau cov tais ci nrog hmoov, txhuv khob noom cookie dua thiab ntaus nws saum rooj, muab tso rau hauv pwm.Moisten mov paj saum toj nrog dej sov thiab du. Npog cov pwm thiab teeb rau lwm 1 teev. Tso cov mov ci rau hauv qhov cub, preheated rau 200 degrees. Ci rau 30 feeb. Tshem tawm cov loaf, sprinkle nrog dej thiab muab tso rau hauv qhov cub rau lwm 5 feeb. Tso cov mov ci rau ntawm ib txoj hlua hlau rau kom txias.

Oatmeal qhob cij

100 g oatmeal
350 g ntawm hom hmoov nplej 2 ntau yam,
50 g rye hmoov
1 lub qe
300 ml ntawm mis
2 tbsp txiv roj roj
2 tbsp zib ntab
1 tsp ntsev
1 tsp poov xab qhuav.

Ntxiv cov mis nyuj sov, txiv roj roj thiab oatmeal rau lub qe. Sift cov nplej thiab rye hmoov thiab ntxiv rau lub khob noom cookie. Ncuav qab zib thiab ntsev rau hauv cov ces kaum ntawm lub khob cij tus duab, nteg tawm cov khob noom cookie, ua ib lub qhov hauv nruab nrab thiab hliv rau cov poov xab. Teeb lub ncuav ci ncuav program (lub ntsiab). Ci qhob cij rau 3.5 teev, tom qab ntawd txias rau ntawm txoj hlua hlau.

Ntshav qab zib noj yog qhov zoo thiab tsim nyog. Bon appetit thiab kev noj qab nyob zoo!

Cov txiaj ntsig ntawm cov txhuv mis, lossis hom zaub mov zoo li cas cov ntshav qab zib tau noj?

Xav txog zaub mov noj uas pom zoo los ntawm kev noj haus zoo rau cov neeg mob ntshav qab zib. Peb yuav ntsuas lawv cov kev sib xyaw, cov yam ntxwv uas tseem ceeb los xav txog hom 2 mob ntshav qab zib mellitus, thiab tseem yuav sib piv lawv. Nov yog cov lus qhia rau kev ua kom ua cereals rau cov neeg muaj ntshav qab zib, thiab teb cov zaub mov twg rau cov ntshav qab zib tau siv ntau dua.

Buckwheat yam 2 yam ntshav qab zib

Thaum nug txog dab tsi cereals tuaj yeem noj nrog ntshav qab zib (insulin-xav tau thiab insulin-ywj siab ntshav qab zib), endocrinologist hu rau buckwheat ua ntej. Qhov no tsis yog kev sib thooj, vim hais tias cov txiaj ntsig ntawm buckwheat hauv ntshav qab zib tau ua pov thawj ntev ntev.

Buckwheat muaj ntau cov kab uas tsim nyog rau kev ua haujlwm ntawm cov haujlwm biochemical hauv lub cev. Nws cov txiaj ntsig tseem ceeb yog qhov tseem muaj ntawm kev zom zom zom cov khoom noj carbohydrate. Nws yog nws uas txiav txim siab qis glycemic Performance index thiab glycemic load ntawm buckwheat khoom, uas yog tshwj xeeb tshaj yog tsim nyog rau cov neeg mob ntshav qab zib thiab cov neeg uas muaj lwm cov teeb meem ntawm metabolic. Lipotropic (tiv thaiv kev rog rog) cov lus sib xyaw hauv buckwheat coj lub ntsiab lus tshwj xeeb, vim tias lub siab, zoo li lub txiav, feem ntau thiab mob hnyav rau ntshav qab zib. Lawv yuav txo cov ntsiab lus ntawm cov roj cholesterol, thiab ntxiv cov triacylglycerides, ua kom nrawm nrawm rau kev loj hlob ntawm atherosclerosis. Lub neuroprotective (tiv thaiv cov hlab hlwb) cov txiaj ntsig ntawm B pawg ntawm cov vitamins uas ua rau buckwheat nyob rau hauv ntau qhov kev piav qhia xav tau siv buckwheat hauv ntshav qab zib thiab nws cov kev mob puas siab ntsws.

Ob peb tus lej. Tus lej ntawm cov kilocalories thaum noj 100 grams ntawm lub noob pob kws yog 315, uas tsis pub koj nce phaus nrog nws siv ntau zaus, thiab tib lub sijhawm nws pab ua kom lub zog ntawm lub cev muaj zog. Buckwheat glycemic Performance index siab me dua 50. Yog li, muaj ntshav qab zib, koj tuaj yeem noj cov zaub mov buckwheat tsis muaj kev ntshai rau lawv qhov hnyav. Thiab qhov tseeb hais tias buckwheat porridge nrog lub qhov txhab ua kom mob ntshav qab zib ua rau maj mam, maj mam nce siab ntawm cov ntshav qabzib cov ntshav, tso cai rau koj siv cov buckwheat thiab tsis ntshai ntawm kev nce ntxiv hauv qhov concentration ntawm cov piam thaj hauv cov ntshav.

Buckwheat porridge yog lo lus teb ntawm cov khoom noj khoom haus ua rau ib nqe lus nug nyuaj: txawm li cas los xij, cov zaub mov twg yuav tau noj yog tias kuaj tau ntshav qab zib. Nws yog ib qho tsim nyog yuav tsum npaj zaub mov noj rau tus neeg mob ntshav qab zib los ntawm kev ua zaub ua noj, ua kom nws so ua ntej, nyiam dua ntev dua. Koj yuav tsum ntxiv cov txiv hmab txiv ntoo nrog qhov qis glycemic Performance index thiab cov ntsiab lus siab ntawm cov tshuaj fiber thiab lwm yam khoom siv ballast.

Ntxiv nrog rau cereal rau cov ntshav qab zib, buckwheat, cov noodles tuaj yeem noj los ntawm buckwheat. Ua ke nrog kefir, buckwheat tuaj yeem siv tau zoo rau hom 2 mob ntshav qab zib mellitus kom txo qis qhov mob ntawm glycemia. Txhawm rau ua qhov no, cov ntsiab lus ntawm 1 tablespoon ntawm tsuab yog ntxiv rau ib khob ntawm kefir. Hloov ntawm kefir, koj tuaj yeem siv cov kua mis qaub, tshwj xeeb tshaj yog tias muaj qhov zoo rau tso quav thiab tawv ncauj.Ib nrab ntawm ib hnub koj yuav tsum tau tawm qhov sib tov hauv qhov chaw txias, nyiam dua thaum hmo ntuj. Hnub tom qab, buckwheat nrog kefir rau ntshav qab zib tuaj yeem noj ua ntej noj mov.

Rau cov neeg laus laus uas muaj ntshav qab zib, muaj ib qho tshuaj zoo - kho kom zoo los ntawm lub keeb. Nws yog siv txias ntawm qhov khoob ntawm lub plab. Cov cuab yeej no yuav tso cai rau koj los tswj cov ntshav qab zib thiab tswj cov quav kom tsis xwm yeem nrog lub cev nyhav. Xav txog dab tsi cereals tuaj yeem noj nrog hom 2 mob ntshav qab zib mellitus (non-insulin-dependant) tshwj tsis yog buckwheat.

Millet porridge

Coob tus neeg mob ntshav qab zib mob siab saib seb millet puas tuaj yeem noj tau yog tias muaj ntshav qab zib (tsis-insulin-raws li kev mob ntshav qab zib) thiab seb millet puas muaj teeb meem hauv ntshav qab zib hom 2.

Ntawm cov tshuaj muaj txiaj ntsig uas muaj nyob hauv millet, muaj retinoids, cyanocobalamin, pyridoxine, ferric iron thiab lwm yam hlau uas tsim nyog rau cov haujlwm ib txwm ntawm cov txheej txheem biochemical hauv ib puag ncig sab hauv ntawm ib tug neeg. Ntxiv rau lawv, millet muaj ntau ntawm ballast (fiber) tshuaj uas tuaj yeem tswj cov qib ntshav qabzib thiab ntshav dej cov roj. Millet porridge nrog taub dag thiab lwm yam txiv hmab txiv ntoo yog yooj yim dua mus zom.

Thaum nug txog dab tsi yuav noj tau, noj zaub mov dab tsi rau cov ntshav qab zib tau noj, tsawg tus kws nrhiav zaub mov noj-kws kho ntshav qab zib yuav qhia rau cov hmoov txhuv nplej, vim hais tias nws tau npaj rau thaum muaj mob ntshav qab zib muaj cov yam ntxwv. Firstly, thinner lub porridge sib xws, qhov ze zog nws qhov glycemic Performance index rau 40, uas yog, millet porridge ntawm cov kua xwm yeem nyob rau hauv cov khoom noj uas muaj kab mob hauv lub cev yog qhov zoo dua. Txhawm rau txhim kho palatability, txiv hmab txiv ntoo, tej zaum muaj zaub, ntxiv rau cov khoom tiav. Millet porridge nrog taub dag, carrots, prunes yuav nqa ntau yam txiaj ntsig. Nws tseem yog ib qho tseem ceeb kom ntxuav cov khaub noom kom huv thiab soak rau ob peb teev. Millet porridge uas muaj ntshav qab zib hom 2 tuaj yeem siv tau zoo, thiab lwm yam zaub mov dab tsi tuaj yeem noj nrog cov ntshav qab zib thiab yuav ua li cas thiaj ua rau lawv noj tau zoo?

Nplej cov taum pauv

Yog hais tias peb coj mus rau hauv tus account glycemic Performance index ntawm hom qoob mog groats, uas nruab nrab 50 thiab feem ntau nyob ntawm seb millet groats yog siav li cas, ces nws yog cov khoom lag luam nrog qhov nruab nrab glycemic profile. Ntawd yog, nplej txhuv nplej rau cov ntshav qab zib yuav tsum siv nrog ceev faj. Nplej nyom yog nplua nuj nyob rau hauv cov protein, nws muaj ib qho sib xyaw carbohydrate me me, uas nyuaj rau kev zom.

Cov txiaj ntsig ntawm barley txhaws nyob rau hauv cov ntshav qab zib

Barley groats yog qhov muaj txiaj ntsig zoo vim qhov muaj pes tsawg leeg tshwj xeeb thiab cov lej ntawm cov ntsiab lus tsim nyog rau kev ua haujlwm tsis tu ncua ntawm lawv cov muaj pes tsawg leeg. Qhov feem ntau ntawm cov protein txiav txim siab lub zog siab thiab yas muaj nuj nqis ntawm kev noj cov khoom los ntawm cov cell. Cov ntsiab lus ntawm calorie ntawm barley groats yog sib piv nrog buckwheat thiab nplej groats, thiab cov glycemic index ze li 50.

Cov khoom hauv Ballast nyob rau hauv cov tshuaj muaj txiaj ntsig ntawm cov khoom xyaw barley pub koj sai noj thiab nyob twj ywm rau lub sijhawm ntev, uas yog qhov tseem ceeb thaum muab cov ntshav qab zib nrog kev rog nyob rau hauv lub moj khaum ntawm qhov kev cuam tshuam ntawm cov metabolism tam sim no. Kab laum thiab lwm yam tshuaj lom neeg ua rau cov barley txhawm rau txhawm rau lub hauv paus hlau, calcium, magnesium, thiab yuav luag txhua cov dej-soluble provitamins. Zinc, uas yog tus cofactor ntawm cov txheej txheem biochemical, tshwj xeeb tshaj yog cov kua dej los ntawm cov ntshav ntawm lub hlwb ntawm cov leeg nqaij ntoo ntawm Langerhans, yog cia nyob rau hauv txaus concentration hauv barley groats. Yog li ntawd, barley porridge hauv ntshav qab zib, tshwj xeeb nrog cov keeb kwm luv luv, tuaj yeem ua tau ib qho muaj zog zoo ntawm insulin secretion. Cov npluag nplaum twg tuaj yeem nrog ntshav qab zib, yog tsis yog cell?

Barley porridge tsis tau siav rau ntev, nws raug tso cai rau nws cub hauv mis nyuj, ntawm dej. Rau cov raug kev mob ntshav qab zib, nws yuav zoo siv cov roj zaub nrog porridge, tshwj xeeb tshaj yog txiv ntseej, linseed. Lawv yog cov peev txheej ntawm polyunsaturated fatty acids, txo kev ua mob atherosclerosis. Cov khoom lag luam tawm los ntawm lub cell tsis ua rau muaj kev nce nrawm nrawm rau cov piam thaj (tom qab noj mov) vim muaj qis glycemic index thiab glycemic load.

Cov zaub zoo siv nrog lub cell: carrots, dos, kua txob, txiv lws suav. Tab sis cov neeg mob uas lub qhov txhab mob ntshav qab zib yuav tsum tau caiv kom tsis txhob ntxiv cov txuj lom kub, cov kua ntsw rau hauv lub cell, vim tias qhov no yuav ua rau muaj kev ua txhaum ntawm ob daim ntawv zais thiab cov zais (cov kua dej zais zis) rau lub qog ua haujlwm. Kev xaiv los ntawm barley kab lis kev cai tuaj yeem siv hauv cov neeg mob ntshav qab zib, uas ib txhij muaj cov kab mob ntawm cov kab ke biliary. Hauv cov xwm txheej no, cov kua los siv ua ntej noj mov, hauv daim ntawv txias thiab ua ib qho me me (2 diav).

Ua noj semolina rau ntshav qab zib

Semolina los ntawm ntau tus kws kho mob ntshav qab zib thiab cov kws qhia zaub mov tau ntev tso rau hauv qeb ntawm cov khoom lag luam uas yuav tsum tau siv nrog kev saib xyuas zoo tsis yog rau cov neeg muaj teeb meem ntawm lub cev zaub mov, tab sis kuj tseem muaj cov metabolism tsis muaj teeb meem. Kev puas tsuaj rau semolina hauv cov ntshav qab zib tau piav qhia los ntawm nws tus yam ntxwv siab glycemic: glycemic Performance index tau ze li 100, glycemic load kuj tseem siab heev. Qhov no txhais tau hais tias semolina uas muaj cov kab mob ntshav qab zib ua rau cov ntshav qab zib tuaj yeem ua rau lub siab dhia - qhov nce ntshav hauv cov ntshav, thaum insulin yuav tsis txaus.

Ntawm qhov zoo ntawm no cereal, cov ntsiab lus siab ntawm cov protein tivthaiv feem ntau yog paub, uas ua kom nws cov nqi yas (mus rau kev tsim kho ntawm peb cov ntaub so ntswg). Lub semolina kuj tseem muaj lub zog nqi, vim tias nws muaj cov calories ntau ntawm cov cev. Qhov tseeb no txwv txoj kev noj porridge hauv cov neeg uas nquag rog los yog cov uas twb muaj qhov hloov pauv nyhav lawm.

Semolina nrog kev ua kom zoo yuav tsis muaj kev phom sij ntau, ntawm qhov tsis sib xws, nws tuaj yeem txo cov ntshav cov ntshav ntau, thiab qee zaum qhov hnyav. Npaj khaub noom zaub mov qab zib rau cov ntshav qab zib nrog lub sij hawm so cov cereals ntau. Tom qab ntawd semolina yog hau hauv cov mis nrog qhov feem pua ntawm cov roj ntau hauv cov dej los yog hauv dej. Thiab hom khaub noom twg rau cov ntshav qab zib muaj qhov qab zoo? Ntawm chav kawm, cov uas muaj txiv hmab txiv ntoo. Yog li, cov txiv hmab txiv ntoo tuaj yeem muab ntxiv rau lub porridge tiav lawm kom saj, suav nrog cov txiv hmab txiv ntoo qhuav. Tab sis chocolate, ua kua mis, cov txiv ntseej kib yuav tsum tsis txhob ntxiv rau semolina. Nws yog qhov txaus ntshai rau tus mob ntshav qab zib kom muaj ntau yam nce rau hauv cov ntshav qab zib.

Yog nws tau noj mov ci nrog ntshav qab zib

Ntau cov pluas noj ua los ntawm cov hmoov nplej tsis tsim nyog rau cov ntshav qab zib, vim tias lawv muaj cov khoom noj khoom haus loj yooj yim, ua rau cov ntshav qab zib thiab cuam tshuam rau cov txiav ua qab. Hmoov tsis zoo, feem ntau cov khoom ci tau poob rau hauv cov npe no. Txhawm rau ua kom muaj ntau yam kev noj haus thiab tib lub sijhawm saturate lub cev nrog cov muaj txiaj ntsig zoo uas muaj nyob hauv cov zaub mov, cov neeg mob tuaj yeem siv cov ncuav noj tshwj xeeb. Thiab kom lawv tsis ua mob thiab nqa cov txiaj ntsig nkaus xwb, koj yuav tsum paub txog kev xaiv cov khoom no thiab ntau npaum li cas nws tuaj yeem noj txhua hnub.

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.

Ntau tus neeg mob tau txhawj xeeb txog lo lus nug ntawm seb nws puas tuaj yeem noj khob cij nrog ntshav qab zib? Crispbread yog cov khoom nruab nrab uas tsis muaj cov khoom noj uas muaj cov carbohydrates thiab cov rog ntau dua li cov mov uas ib txwm muaj. Cov txiaj ntsig zoo tshaj plaws ntawm cov khoom no rau cov neeg mob ntshav qab zib tau ua los ntawm cov nplej los yog wholemeal tag nrho.

Ib zaug nyob rau hauv cov hnyuv, ntuj fiber, uas muaj nyob hauv lawv muaj pes tsawg leeg, neutralizes co toxins thiab sau cov khoom lag luam kawg ntawm metabolism. Nws kuj tseem pab tsim kev ua haujlwm ntawm txoj hnyuv me thiab loj, vim kev zom cov zaub mov zoo dua. Cov noob qoob loo tag nrho yog cov qhov ntuj nyob hauv cov vitamins, minerals, amino acids thiab cov enzymes uas tsim nyog los tswj kev zom zaub mov, lub paj hlwb thiab lub plawv kom nyob zoo. Los ntawm kev noj mov tsis tu ncua, koj tuaj yeem txo cov roj cholesterol thiab ntxuav koj lub cev ntawm co toxins.

Koj tuaj yeem sau cia lwm cov txiaj ntsig zoo los ntawm qhov qhia txog ntawm cov khoom noj no rau hauv kev noj haus:

nce kev ua si ntawm lub cev tiv thaiv (vim yog lub siab cov ntsiab lus ntawm cov vitamins),
txhim kho ntawm lub paj hlwb,
kev tiv thaiv kab mob ntawm cov hnyuv,
nce ntxiv tseem ceeb thiab txhawb nqa lub zog ntawm lub zog.

Crispbread yuav tsum muaj nyob rau hauv qee qhov me me hauv kev noj haus ntawm cov ntshav qab zib. Tus nqi pes tsawg yog xam rau tus kheej, raws li kev noj zaub mov kom tsawg txhua hnub rau tus neeg mob. Cov khob cij yob ua tau zoo rau cov khoom noj txom ncauj vim tias lawv muaj cov khoom xyaw ua kom noj qab haus huv thiab cov tshuaj fiber. Thaum muab tso ua ke noj cov zaub mov noj txhua hnub, koj yuav tsum xav txog cov ntsiab lus ntawm cov calories thiab cov ntsiab lus ntawm cov protein, cov rog, carbohydrates hauv cov khoom no.

Glycemic Performance index thiab calorie cov ntsiab lus

Qhov nruab nrab calorie ntsiab lus ntawm qhob cij yog 310 kilocalories. Thaum xub thawj siab ib muag, qhov txiaj ntsig no yuav zoo li siab, txij li lub cij nplej tau hais txog tib yam li cov calories. Tab sis muab cov tshuaj lom neeg lub cev thiab kev npaj thev naus laus zis ntawm cov khoom, cov ntshav qab zib yuav tsum tsis txhob ntshai ntawm cov lej no. Qhov tseeb yog tias qhov hnyav nruab nrab ntawm ib lub khob cij yog 10 g, hauv kev sib piv rau lub thoob plaws ntawm lub khob cij, uas tuaj yeem hnyav los ntawm 30 mus rau 50 g Tsis tas li ntawd, cov lus sib xyaw ntawm cov khoom no feem ntau muaj cov carbohydrates qeeb uas ua rau lub cev ploj mus ntev thiab zoo kawg nkaus rau kev tshaib nqhis. Cov.

Vim tias qhov tseeb hais tias nyob hauv tus txheej txheem ntawm kev npaj cov qhob cij cov qhob cij, cov rog, cov khoom txuag thiab cov khoom siv tshuaj tsis raug siv, cov pes tsawg leeg ntawm cov khoom tiav lawm tseem yog ntuj thiab pab tau. Daim ntawv glycemic index (GI) yog qhov ntsuas uas qhia tau sai sai tias kev siv cov khoom lag luam yuav ua rau cov ntshav qab zib nce ntxiv. Nws yog tsawg, nruab nrab thiab siab. GI ntawm cov hmoov nplej muaj thoob txhua qib yog kwv yees li 50 units. Qhov no yog qhov ntsuas nruab nrab, uas qhia tau tias cov khoom no tuaj yeem pom hauv cov khoom noj muaj ntshav qab zib, tab sis tib lub sijhawm, nws yuav tsum tsis txhob ua nws cov hauv paus.

Cereal khob cij

Oatmeal qhob cij yog nyob rau hauv daim ntawv teev cov khoom noj uas pom zoo rau cov neeg mob ntshav qab zib. Lawv yog cov nplua nuj nyob hauv fiber, kab kawm, amino acids thiab vitamins. Lawv kev qhia rau kev qhia noj zaub mov pab ua rau lub cev huv thiab txhim kho kev ua haujlwm ntawm lub plab zom mov. Tab sis txij li thaum siv ntau zaus, oats tuaj yeem ntxuav tawm cov calcium hauv lub cev, nws zoo dua rau noj ncuav raws li cov khoom noj no tsis pub ntau tshaj 2 zaug hauv ib lub lis piam.

Flax qhob cij yog qhov ua kom muaj cov roj nplua nyeem tsis txaus thiab ua kom ua sai sai. Lawv yuav pab tau rau cov neeg mob ntshav qab zib uas tau muaj mob ua mob rau lub plab zom zaws (tab sis lawv tsis tuaj yeem siv nyob rau theem mob).

Cov mov pob kws normalize cov txheej txheem metabolic thiab ua kom lub plab zom mov sai, thiaj li tiv thaiv nws cov plab zom mov thiab tsim cov txheej txheem lim dej nyob ntawd. Lawv muaj lub qab ntxiag saj thiab saturate lub cev nrog lub zog tsim nyog rau lub neej zoo. Cov ncuav pob kws muaj cov pab pawg B vitamins, folic acid thiab vitamin A. Cov khoom no ua rau lub hlwb khiav ua haujlwm zoo thiab txo cov ntshav txhaws, thiab tseem yuav pab tswj ntshav siab.

Nws ua cov zaub mov txawv

Cov zaub mov qab uas muaj qab zib tuaj yeem npaj hauv tsev. Qhov zoo ntawm cov khoom lag luam zoo li no yog tias ib tus neeg yuav paub meej txog cov tshuaj lom neeg thiab cov ntsiab lus muaj calorie ntawm cov khoom no, txij li nws xaiv tag nrho cov khoom xyaw. Txog kev npaj cov mov ci, nws yog qhov zoo dua los muab kev nyiam ua rau hom hmoov nplej no:

Yog tias cov hom hmoov nplej no tsis muaj, tom qab ntawd koj tuaj yeem siv cov nplej ua hmoov nplej, tab sis nws yuav tsum ntxhib (cov nplej tseem yog cov tsim nyog). Tus hwm cov hmoov txhuv tsis tsim nyog rau ua cov ncuav ci, vim nws muaj qhov muaj cov carbohydrates ntau thiab yuav ua rau cov ntshav qabzib ntau ntxiv.

Txhawm rau npaj cov ncuav ci thiab noj qab nyob zoo, koj yuav tsum npaj cov khoom xyaw hauv qab no:

200 g xua
250 ml ntawm cov mis nyuj skim
1 lub qe nyoos
ntsev thiab cov txuj lom.

Txhawm rau cov ceg txhawm rau nce hauv ntim, lawv yuav tsum tau nchuav nrog cov mis thiab sab laug kom ua rau tsis dhau 30 feeb hauv lub thawv kaw hauv qhov chaw txias. Tom qab ntawd, cov txuj lom yuav tsum tau ntxiv rau qhov loj (kom saj), yog tias xav tau, me ntsis kua txob dub thiab qej tuaj yeem ntxiv rau ntawm no. Ntsev yuav tsum tau siv rau hauv qhov tsawg, sim hloov nws nrog tshuaj ntsuab uas muaj ntxhiab qhuav. Ib lub qe ntxiv rau qhov sib xyaw thiab txhua yam yog ua kom sib xyaw kom txog thaum muaj kev sib xws homogeneous. Lub khob noom cookie uas tsim tawm yuav tsum tau pw ntawm daim ntawv ci nrog cov ntawv ci thiab siav hauv qhov cub rau ib nrab ib teev ntawm 180 ° C.

Daim ntawv qhia tus qauv tuaj yeem sib txawv los ntawm kev ntxiv cov zaub mov zoo rau lub tais. Nws tuaj yeem yog cov noob flax, zaub qhuav nrog lub glycemic index tsawg, tshuaj ntsuab thiab tshuaj ntsuab. Cov noob flax, yog qhov kev nplua nuj ntawm omega acids, txhim kho kev ua haujlwm ntawm cov hlab plawv thiab txo qib cov roj (cholesterol) phem hauv cov ntshav. Los ntawm kev sim ua cov khoom xyaw rau cov khoom noj, koj tuaj yeem ua ib qho qab thiab qab noj zoo rau koj lub txiv nyob hauv tsev. Tab sis thaum siv txawm tias lub khob cij tshaj plaws, nws yog ib qho tseem ceeb kom nco qab txog kev paub ntawm kev faib ua feem, yog li kom tsis txhob ua yuam kev qhov hnyav nce thiab ua rau cov ntshav qab zib muaj ntau vim muaj teeb meem.

Qhov feem ntau pab tau hom

Thaum xaiv cov qhob cij, koj yuav tsum them sai sai rau cov thev naus laus zis ntawm lawv qhov kev npaj. Ntawm cov ntshav qab zib mellitus, nws yog qhov zoo tshaj rau haus cov khoom zoo li no ntawm cov khoom no uas tsis muaj dab tsi tab sis kev ua zaub mov thiab dej. Lawv yog tsim los ntawm kev rho tawm.

Cov txheej txheem thev naus laus zis tau ua hauv peb theem:

Cov hmoov nplej tau tsau rau hauv dej kom cov nplej muaj ntau ntxiv thiab ua softer.
Qhov txiaj ntsig loj tau muab xa mus rau cov cuab yeej tshwj xeeb hu ua extruder. Hauv nws, cov hmoov nplej qiv lawv tus kheej rau kev kho cua sov luv (ntawm qhov kub txog 250 - 270 ° C), vim tias cov dej twg hloov mus ua zog thiab qhov ua kom huab hwm dej tsawg. Nplej tib lub sij hawm tawg thiab tig tawm.
Pawg qhuav yog nias thiab muab faib ua cov pob ua tej daim.

Hauv cov cij no tsis muaj cov khoom sib ntxiv, cov khoom siv txuag, rog, cov poov xab thiab cov khoom siv khov kho. Lawv muaj tsuas yog natural cereals thiab dej. Vim qhov no, glycemic index ntawm cov khoom lag luam muaj tsawg, thiab feem ntau ntawm cov carbohydrates uas nws muaj qeeb.

Dab tsi ntawm cov khob cij ua muaj kev phom sij rau cov neeg mob ntshav qab zib?

Hmoov tsis zoo, tsis yog txhua hom khob cij muaj txiaj ntsig rau cov neeg mob ntshav qab zib. Qee yam ntawm cov zaub mov no muaj suab thaj, zib ntab, thiab txiv hmab txiv ntoo kom qhuav. Lub glycemic Performance index ntawm cov khoom lag luam feem ntau muaj siab, vim tias cov kev siv lawv tuaj yeem ua rau muaj qhov sib txawv ntawm kev sib xyaw ntawm cov piam thaj hauv cov ntshav thiab cov ntshav ntawm cov kab mob. Feem ntau, qhov ntsuas tsis muaj nuj nqis thiab qhov sib piv ntawm cov protein, rog, carbohydrates yog qhia ntawm pob, uas tso cai rau koj tam sim ntawd ntsuas seb cov khoom no haum rau kev siv los ntawm cov neeg mob li cas.

Nws yog qhov tsis tsim nyog rau cov neeg mob ntshav qab zib kom noj cov mov ci, raws li lawv tau ua los ntawm cov nplej polished. Kev siv cov nplej tshwj xeeb tsis muaj cov tshuaj uas siv tau, tab sis tib lub sijhawm lawv muaj cov khoom siv calories ntau thiab muaj ntau cov carbohydrates yooj yim hauv qhov muaj pes tsawg leeg. Xws li cov khoom lag luam tuaj yeem ua rau nce phaus sai, uas yog qhov txaus ntshai rau ntshav qab zib ntawm ob hom thawj thiab qib thib ob. Ntxiv rau, cov qhob cij feem ntau muaj cov khoom xyaw ntxiv thiab cov khoom txuag ua kom zoo kuj tsis yog noj qab haus huv.

Cov hom ncuav uas tau npaj los ntawm cov hmoov nplej, cov poov xab thiab cov rog nrog ntxiv ntawm kev khaws cia yog txwv tsis pub. Sab nraud, lawv zoo li qhuav qhuav thiab nias khob cij (lawv zoo li cov crackers nyias). Feem ntau cov khoom lag luam no muaj qhov txawv txav, tau txais siv cov khoom ntuj thiab cov cuav. Cov khob cij zoo li no tseem tsis muaj txiaj ntsig zoo rau cov neeg muaj kev noj qab haus huv, vim tias lawv muaj ntau ntawm cov tshuaj ntxiv thiab hluavtaws impurities. Nrog rau cov ntshav qab zib, lawv txoj kev siv txwv yog txwv tsis pub, vim tias lawv muaj glycemic siab thiab cov ntsiab lus tseem ceeb hauv calorie.Poov pob qhob cij feem ntau muaj cov rog thiab cov carbohydrates yooj yim, uas ua rau kev hloov pauv sai ntawm cov ntshav qab zib hauv cov ntshav thiab tuaj yeem ua rau kev rog.

Txhawm rau tiv thaiv koj lub cev los ntawm cov zaub mov tsis zoo, koj yuav tsum ua tib zoo kawm cov khoom txuam, cov ntsiab lus nws cov calorie thiab cov glycemic index. Cov mov noj kom raug xaiv yuav tsis muaj kev phom sij rau cov neeg mob ntshav qab zib, thiab koj tuaj yeem noj lawv hauv kev sim. Tab sis koj yuav tsum ib txwm saib xyuas qhov ntau thiab zoo ntawm cov khoom no. Yog tias tus neeg mob tau xav tsis meej txog ib hom khob cij, ua ntej siv nws, nws zoo dua rau sab laj nrog tus kws kho mob uas yuav qhia koj tias nws muaj kev nyab xeeb li cas rau kev siv cov khoom no. Nws yog qhov muaj peev xwm noj cov nqaij kom qab thiab noj qab haus huv kom noj qab haus huv nrog cov ntshav qab zib, qhov tseem ceeb yog los mus rau qhov teeb meem no kom paub meej thiab kom zoo.

Qhov txiaj ntsig ntawm qhob cij

Hauv txhua lub tsev muag khoom, koj tuaj yeem nrhiav cov qhob cij tshwj xeeb uas muaj ntshav qab zib, hauv kev npaj cov piam thaj tsis tau siv. Qhov loj ntxiv ntawm cov khoom no yog tias nws tsis muaj cov poov xab, thiab lub khob cij nws tus kheej tau ntxiv nrog cov vitamins, ntsev thiab cov zaub mov.

Yog li ntxiv rau "kev nyab xeeb" ntxiv rau kev noj haus, tib neeg lub cev tau txais cov ntsiab lus tseem ceeb. Uas yog, nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom noj cov vitamins thiab tshuaj kom ntau, vim tias lawv nqus cov tshuaj no nyuaj dua.

Qhov uas tsis muaj poov xab yuav tsis ua rau lub plab zom mov, thiab tag nrho cov zaub mov muaj nyob rau hauv kev sau ntawv yuav tshem tawm cov co toxins thiab txhim kho kev ua haujlwm ntawm lub plab zom mov. Proteins hauv qhob cij yob tau txig ntawm lub cev thiab muab qhov zoo nkaus ntawm kev zaum ntev. Yog li nws tau pom zoo kom suav cov khoom no hauv cov khoom noj hauv cov khoom noj txom ncauj, piv txwv li, ntxiv rau lawv nrog zaub xam lav. Qhov tshwm sim yog khoom noj uas muaj txiaj ntsig thiab tag nrho yav tav su. Tsuas yog muaj qee hom khob cij pub rau cov neeg mob ntshav qab zib;

Lub khob cij twg muab rau lwm tus nyiam:

rye
buckwheat cereals
los ntawm xyaw nplej.

Dr korner khob cij yob muaj nyob rau hauv kev xav tau zoo tshaj plaws, lawv xaiv tau nthuav dav heev.

Kev sib xyaw thiab glycemic Performance index

Cov khoom siv qhob cij ntawm cov coob ntawm cov neeg nyob hauv peb lub teb chaws yog qhov yuav tsum tau muaj ntawm kev noj haus. Yog li no, thaum tus mob ntshav qab zib pub rau nws txoj kev xav tau kho kom haum, nws poob rau hauv kev poob siab thiab tsis muaj kev cia siab. Qhov tseeb, khob cij tsis tuaj yeem yog qhov tsis zoo uas yog los ntawm cov zaub mov tsis zoo.

Nws muaj cov protein, fiber, magnesium, sodium, phosphorus, iron, carbohydrates, amino acids thiab lwm yam tsim nyog rau lub zog. Noj ib lossis ob daig ntawm cov khoom ib hnub yuav tau txais txiaj ntsig ob leeg mob ntshav qab zib thiab tus neeg noj qab nyob zoo.

Qhov teeb meem nkaus xwb uas cov mov ci nqa khoom yog qhov ua kom yuag-carbohydrates. Yog li hais tias kev noj cov khoom bakery tsis tau txais lub pob zeb loj nyob rau hauv qab zib, koj yuav tsum them sai sai rau cov glycemic index (GI) ntawm cov khoom ua ntej ntxiv ib daim ntawm cov mov ci rau koj lub rooj.

Ntau hom mov ci yuav txawv. Piv txwv, GI ntawm cov qhob cij dawb los ntawm hwm cov hmoov nplej yog 95 units, thiab cov lus sib piv ntawm cov hmoov nplej wholemeal nrog ceg muaj 50 ntu, GI ntawm cov qhob cij grey yog 65 units, thiab khob cij rye tsuas yog 30 xwb.

Rye (dub)

Hom khoom ntawm bakery khaws qhov kev xav zoo rau lub sijhawm ntev thiab muaj qhov ua kom siab ntxiv vim tias muaj cov khoom noj muaj fiber ntau hauv nws cov muaj pes tsawg leeg.

Khob cij dub muaj ntau ntau ntawm cov vitamins B rau qhov tsim nyog rau cov metabolism, ib txwm muaj ntau ntau ntawm cov carbohydrates, uas ua rau nws tuaj yeem lees paub rau cov zaub mov muaj ntshav qab zib.

Qhov txiaj ntsig zoo tshaj yog cov ncuav rye nrog qhov sib ntxiv ntawm cov nplej, nplej thiab xua.

Tag nrho grain

Qhov no yog nruab nrab GI khoom. Cov hmoov nplej tseem muaj cov carbohydrates uas yooj yim dua thiab muaj caloric tsawg dua hwm cov hmoov nplej.

Cov txiaj ntsig zoo tshaj plaws rau kev noj qab haus huv yuav yog oat thiab ceg.

Qhov no version ntawm bakery cov khoom muaj qhov ntau ntawm cov tshuaj fiber, uas koj tuaj yeem hnov ib qhov zoo nkaus li nyob ntawm qhov ntev ntev.

Cov khoom no tau tsim tshwj xeeb rau cov neeg mob ntshav qab zib. Nws yog qhov muaj calorie tsawg, muaj GI tsawg thiab theem siab ntawm cov protein yooj yim zom.

Ntxiv mus, xws li cov qhob cij muaj ntau ntawm cov amino acids, muaj txiaj ntsig cov ntsiab lus thiab cov ntsev ntxhia, muaj txiaj ntsig zoo rau cov kab mob muaj sia vim cov kab mob qab zib.

Hom khob cij no tsis pom zoo rau cov neeg mob ntshav qab zib.

Nws muaj 60% rye hmoov, tab sis tshuav 40% yog nplej hmoov nplej ntawm qib 1, uas muaj tus nqi txaus ntawm cov khoom noj haus tau yooj yim.

Yog tias koj yog tus kiv cua ntawm cov khaub noom xim av, nws yog qhov zoo tshaj rau xaiv rau cov khoom uas muaj tag nrho cov hmoov txhuv nplej siab.

Dawb loaf

GI loaf yog 80-85 units, thiab cov calories ntau tuaj yeem ncav cuag 300 kcal.

Feem ntau, cov hom mov ci no yog tsim los ntawm cov hmoov dawb dawb uas muaj tus nqi ntawm cov zaub mov kom yooj yim. Yog li, nws yog qhov zoo dua rau cov neeg mob ntshav qab zib kom cais cov khoom lag luam no los ntawm lawv cov khoom noj, nyiam cov poov xab, protein lossis ncuav ci.

Bakery khoom nrog cov ntshav qab zib

Yog tias glycemia tau nce siab, nws raug nquahu rau tus neeg mob kom tsis txhob tso pov tseg tag nrho kev siv cov khoom siv khob cij kom txog thaum cov zaub ntawm daim duab tsis nce mus rau theem ib txwm. Yog tias tus neeg mob tau ua txhaum me me ntawm qhov ntsuas, koj tuaj yeem xaiv ua qhov haum cov khoom noj qhob cij, uas yog muag hauv cov tuam tsev tshwj xeeb cov khoom lag luam rau cov neeg mob ntshav qab zib.

Lub khob cij ua los ntawm rye lossis hmoov nplej hmoov nplej yog suav tias yog mob ntshav qab zib. Lawv tau cim los ntawm qhov ntsuas ntshav qis (45 units), yog li ntawd, lawv yuav tsis ua rau cov piam thaj nce siab.

Nws kuj yuav tsum tau sau tseg lawv lub luj lub teeb. Ob lub hlais ntawm cov khoom muaj kwv yees li ntawm 1 lub khob cij lossis 12 carbohydrates, uas tau txais tau ntau heev txawm tias cov neeg mob uas muaj mob hnyav ib nrab.

Tus kab mob ntshav qab zib tawg yog ib qho nyuaj rau tus cwj pwm noj cov zaub mov super uas yuav tau haus rau ib qib glycemia. Feem ntau cov neeg tsim khoom siv cov qib qib hmoov nplej ua hmoov nplej hauv cov txheej txheem tsim khoom, kev tsim txom thiab tsw qab, uas tseem tuaj yeem cuam tshuam kev noj qab haus huv ntawm cov ntshav qab zib.

Cov calories nyob hauv calories (txog 388 kcal ib 100 g)Cov. Yog li no, kev tsim txom los ntawm kev kho zoo li no tsis pom zoo. Tab sis yog tias koj saj xws li qhov qab zib hauv kev sim, koj tuaj yeem tau txais ib feem ntawm zinc, potassium, calcium, iron, phosphorus, sodium thiab B vitamins.

Nov yog lwm qhov kho rau cov neeg mob ntshav qab zib uas tuaj yeem ntxiv ntau yam mob ntshav qab zib. Cov khoom lag luam no feem ntau yog tsim los ntawm cov nplej zoo siab, ua tiav hloov qab zib nrog fructose. Yog li, yog tias koj cov piam thaj muaj txiaj ntsig nyob ze rau qhov ib txwm, qee lub tshuab ziab khaub ncaws yuav tsis ua mob rau koj kev noj qab haus huv.

Kuv yuav noj cov ncuav ntau npaum li cas ib hnub rau hom 1 thiab ntshav qab zib hom 2?

Qhov ntsuas no tau muab xam rau tus kheej, suav txog tus neeg mob muaj mob, nrog rau hom khoom lag luam uas nws siv.

Rau cov neeg mob uas muaj ntshav qab zib ntau ntau, thiab rau cov neeg uas muaj kev hloov pauv me me hauv cov zaub mov metabolism, 18-25 chav ua mov ci lossis 1-2 ntu ntawm cov khoom ci ci yog suav tias yog cov cai.

Kev noj qab haus huv thiab nyab xeeb ntau yam

Cov kev xaiv zoo tshaj plaws yog cov khoom noj uas muaj cov carbohydrates qeeb qeeb. Zam txhob ci los ntawm hwm cov hmoov nplej.

Txwv Tseg!

Cov qhob cij zoo tshaj plaws rau cov ntshav qab zib:

Nrog xua	Cov khoom muaj txiaj ntsig: Cov noob xaj xaum muaj kev tswj hwm txoj hnyuv ua haujlwm, tshem tawm cov co toxins thiab roj (cholesterol). Txo cov ntshav qab zib. Ntuj lub ntuj adsorbent. Ntau dua hemoglobin. Rau lub sijhawm ntev, nws khaws lub siab ntawm satiety, uas pab tua tawm tsam hnyav dhau. Ib lub khob cij ntawm cov khoom yog 30 grams.	Tag nrho cov khob cij mov ci
Rye qhob cij	Koj yuav tsum paub txog tias: Calorie cov ntsiab lus ntawm cov khoom yog 175 kcal ib 100 grams. Chav ua mov ci ib - 25 grams. Nws yog txwv tsis pub rau cov kab mob xws li mob plab nrog lub siab acidity, mob plab. Tsis pom zoo kom nws cem quav. Muaj cov tshuaj folic acid, riboflavin, thiamine, hlau, niacin, selenium.	Tsis muaj ib yam dab tsi tastier!
Protein ntau (waffle)	Nco ntsoov: Tsim tshwj xeeb rau neeg mob ntshav qab zib. Cov nplua nuj nyob hauv cov protein: muaj cov ua tiav ntawm cov amino acids tseem ceeb. Cov ntsiab lus qis ntawm carbohydrates ua rau cov khoom siv tsis tseem ceeb rau kev noj zaub mov kev noj haus. Cov lus sib xyaw tseem muaj cov vitamins, ntsev ntxhia, enzymes thiab lwm yam tshuaj muaj txiaj ntsig uas tsim nyog rau kev ua haujlwm ntawm lub cev.	Nrhiav hauv khw muag khoom
Ntshav qab zib	Muaj muag: Rye. Tsis txhob muaj cov poov xab thiab qab zib. Npaj los ntawm hom qoob mog, buckwheat thiab rye hmoov. Pob Tsuas Yaj Cov nplua nuj nyob rau hauv cov vitamins B. Cov hmoov nplej ua pob xyaw ua ke siv los ua ncuav. Kev sib tov sib xyaw ntawm cereals. Tsis txhob ua rau muaj kev nce ntxiv hauv cov ntshav qab zib. Vim lawv cov ntsiab lus tsis muaj calorie, lawv tau siv dav hauv kev kho kev noj haus.	Ib nplais muaj tsib zaug calories tsawg dua li hlais cov ncuav!

Nrog hom 2 mob ntshav qab zib, tsis pub ntau tshaj 150 grams ntawm cov zaub mov ci ib hnub twg raug tso cai! Yog tias koj noj zaub mov ntau nyob rau hauv carbohydrates, nws raug nquahu kom tshem tawm cov qhob cij tag mus los ntawm kev noj haus.

Kawm ua tej yam zais cia

Daim ntawv qhia ua ncuav ci rau cov neeg mob ntshav qab zib hauv lub khob cij tsim

Koj yuav xav tau:

450 grams ntawm hmoov nplej ntawm qib qib thib ob lossis thawj qib,
100 gram ntawm cov hmoov nplej buckwheat,
300 ml ntawm dej sov
100 ml muaj roj tsawg kefir,
2 teaspoons ntawm ci qhuav poov xab,
2 dia roj zaub uas tsis sib xyaw,
1 teaspoon ntawm iodized ntsev.

Ncuav cov khoom xyaw rau hauv lub tshuab ua khob cij, nyem rau 10 feeb.

Cov qauv rau ci: “Main”, “Dawb qhob cij”. Ua noj ua haus yuav siv 2 teev 45 feeb. Yooj yim thiab yooj yim! Nrog oatmealRau kev sim koj yuav tsum npaj:

100 grams ntawm oatmeal
350 grams ntawm hmoov nplej ntawm qib qib thib ob,
50 grams ntawm rye hmoov
1 lub qe me me
300 ml ntawm dej rhaub
2 diav ntawm cov txiv roj tsis xyaw lossis lwm cov roj zaub,
ib me nyuam diav ntawm iodized ntsev
2 diav ntawm ntuj zib ntab,
ib me nyuam diav ntawm ci qhuav poov xab.

Ci hauv lub khob cij tsim, hom "Main". Noj cov khoom noj Ntshav qab zib qhob cij - ib daim ntawv qhia rau tus ua noj qeeb qeebLos npaj koj yuav tsum tau ua:

850 gram ntawm cov hmoov nplej ntawm qib qib thib ob,
0.5 litres ntawm me ntsis rhuab dej,
40 ml unrefined zaub roj,
10 gram ntawm iodized ntsev,
15 grams ntawm ci qhuav poov xab.

Knead lub mov paj, muab tso rau hauv ib lub tais multicooker greased nrog sunflower roj.

Qhov "Multipovar" hom rau 1 teev ntawm qhov kub ntawm 40 degrees.
Ci hom - rau 2 teev.
Tig lub khob cij tshaj 40 feeb ua ntej thaum xaus.

Nws zoo li qab!Flaxseed mov ci ncuavShuffle:

150 grams ntawm tej lub hmoov txhuv rye
200 gram ntawm cov nplej ua hmoov nplej, zoo dua qib kawm thib ob,
15 ml ntawm txiv roj roj,
ib khob ntawm skim mis
50 grams noob flax.

Ntxiv rau lub pinch ntawm cov lus ntsev thiab ib nrab me me ntawm teaspoon ntawm ci hmoov.

Qhwv cov ntawv ua tiav tiav rau hauv cov yeeb yaj kiab uas lo thiab muab tso rau hauv qhov chaw sov rau peb caug feeb.

Yob nyias, txiav ua plaub fab me me, muab tso rau ntawm daim ntawv ci.

Ci hauv qhov cub rau txog 25 feeb.

Xws li cov ncuav cij pub rau ntshav qab zib hom 2 yog qhov muaj txiaj ntsig zoo. Hlais Nyiaj Noj Ua Si Crispy Rye poov ncuavKoj yuav xav tau:

250 grams ntawm tej hmoov nplej
40 ml unrefined zaub roj,
ib nrab khob dej
ib me nyuam diav ntawm iodized ntsev
ib de ntawm paprika
ib me nyuam diav ntawm tshuaj ntsuab
Fresh ntsuab dos, finely tws.

Knead lub khob noom cookie, tso rau hauv hnab yas, tawm rau 30-40 feeb.

Los ntawm cov nqi no ntawm cov khoom lag luam, 5 khoom qab zib yuav tau txais.Fry hauv ib lub lauj kaub ntawm ob sab.

Yog tias lub lauj kaub muaj tshwj xeeb tsis lo xim, roj xaiv tau.

Cov ncuav qab zib no tau txais txiaj ntsig ntau dua rau cov neeg mob ntshav qab zib dua li cov qhob cij Borodino, vim tias lawv tsis muaj cov poov xab. Bon appetit! Finnish cijDaim ntawv qhia "Quick".

kwv yees li 250 grams ntawm cov hmoov txhuv nplej,
200 ml rog tsis muaj roj kefir,
ib me nyuam diav ntawm soda
ib me nyuam diav ntawm iodized ntsev
tablespoon ntawm unrefined zaub roj.

Knead nplaum lub khob noom cookie, yob rau hauv ib lub pob, tso rau hauv hnab yas, tawm ntawm chav sov li plaub caug feeb.

Yob tawm lub khob noom cookie rau hauv ib txheej tsis pub dhau 1 cm tuab.Qhov daim ntawv ncuav, tho lawv ntau qhov chaw nrog rab rawg.

Cub rau hauv qhov cub rau nees nkaum feeb. Mus zoo nrog zaub

Tom qab nyeem cov ntawv no, koj txhua tus yuav kawm yuav ua li cas ci ncuav qab zib thiab noj qab nyob zoo.

Kuv puas yuav tsum tau muab cov zaub mov kuv nyiam?

Nyob zoo Tav Lwm hnub, Kuv pom tias kuv muaj ntshav qab zib, thiab txij thaum ntawd los kuv tau poob. Kuv tsuas tsis tuaj yeem tsim muaj cov ntawv qhia zaub mov zoo rau kuv tus kheej. Qhov tsis meej kiag li: Kuv tsis paub tias qhov twg yog pub kom noj, yam uas tsis yooj yim sua. Muaj lus tsis sib xws nyob hauv Is Taws Nem. Qhia rau kuv, Kuv tuaj yeem noj qhob cij nrog cov ntshav qab zib? Feem ntau yuav lawv rau pluas tshais, tab sis tom qab ntawd nws ua xyem xyav.

Nyob zoo Cov khob cij tshwj xeeb yob rau cov neeg mob ntshav qab zib tuaj yeem pom hauv txhua lub tsev loj. Xaiv cov khoom los ntawm rye thiab buckwheat hmoov, yam tsis ntxiv qab zib. Qhov nyiaj pub rau tus mob ntshav qab zib hom 2 tau peb zaug nyob rau ib hnub (ib nrab lo rau ib pluag mov).

Lub rye hmoov ci puas nyab xeeb?

Nyob zoo Kuv tus ntxhais vauv los rau ntawm kuv lub caij so. Nws yog tus mob ntshav qab zib, txhaj tshuaj insulin. Thov qhia rau kuv, nws puas tuaj yeem siv cov khob cij dub zoo tib yam? Los yog koj puas xav tau yuav hauv lub khw tshwj xeeb?

Nyob zoo Tav Yog tias koj tus nus tsis raug mob los ntawm kev mob plab los yog mob caj dab, nws tuaj yeem noj cov ncuav ci. Qhov kev xaiv uas haum tshaj plaws: tseem grain thiab ceg tawv.

Kuv puas yuav tsum ntseeg kev tshaj tawm?

Nyob zoo Tsis ntev los no, cov khoom lag luam tshiab tau tshwm sim hauv peb lub khw. Daim ntawv lo qhia tias lub khob cij yog ntshav qab zib - muaj pes tsawg leeg ua rau kuv xav tsis thoob. Ua los ntawm cov nplej ua hmoov nplej, thiab txawm hais tias hwm. Puas yog cov ncuav no tso cai?

Nyob zoo Tav Hmoov tsis zoo, qee tus neeg ua mov ci koom ua ke lawv cov khoom siv nrog tus kws ntsuas khoom noj khoom haus. Koj yuav tsum ceev faj: thaum yuav khoom, nco ntsoov nyeem cov ntaub ntawv ntawm pob.

Tej zaum nws zoo dua yog tsis noj mov?

Nyob zoo Kuv tus tub raug kuaj mob ntshav qab zib. Nws muaj 21 xyoos. Kuv sim mus xyuas seb lub rooj nyob nrog nws. Txog tam sim no, Kuv tsis tuaj yeem ua ib daim ntawv qhia zaub mov rau txhua txoj kev. Tus tub yog tus tub ntxhais kawm, nws yuav tsum noj kom zoo nws thiaj muaj lub zog mus kawm thiab ntaus pob ncaws pob. Kuv xav kom tshem tawm tag nrho cov khoom muaj teeb meem los ntawm kev noj haus. Tej zaum nws tsis tas yuav noj mov? Leej twg paub dab tsi tau txuas ntxiv rau nws tam sim no?

Nyob zoo Tav Kuv pom zoo tias koj tus tub txoj kev noj haus tau pom zoo nrog koj tus kws kho mob. Tom qab nyeem tsab xov xwm, koj txhua tus yuav kawm txog dab tsi ntawm cov khob cij tuaj yeem yog cov ntshav qab zib tau. Yog tias tsis paub txog qhov zoo ntawm cov khoom tiav, siv cov ntawv sau ntawm cov zaub mov txawv hauv peb lub vev xaib.

Puas yog cov khoom qab zib rau cov mob ntshav qab zib?

Hais txog cov ntshav qab zib, ntau tam sim ntawd rov qab cov khoom qab zib, xa lawv mus rau cov khoom noj uas txwv tsis pub. Tseeb, nyob rau hauv cov ntshav qab zib, insulin tsis tsim los yog tsis ua tiav nws txoj haujlwm.

Yog li, kev noj cov piam thaj hauv cov piam thaj hauv cov ntshav ua rau cov ntshav qab zib nce siab thiab cov kev rau txim raug cuam tshuam.

Txawm li cas los xij, cov qhob cij hais txog cov khoom lag luam nrog lub siab glycemic Performance index, uas yog, thaum nws noj, ntau qhov ntawm cov khoom noj khoom haus yooj yim carbohydrates yuav raug tso tawm, uas lub cev tsis tuaj yeem tiv taus. Tsis yog rau tsis muaj dab tsi thiab lawv soj ntsuam qib ntawm carbohydrates nyob rau hauv khob cij chav ua noj.

Raws li, kev noj cov qhob cij ntawm cov neeg mob ntshav qab zib xav tau ua kom tsawg.

Ua ntej tshaj, qhov no siv rau cov hom dawb dawb nrog hwm hmoov, nrog rau cov nplej zom thiab lwm yam khoom ci. Nyob rau hauv lawv, cov ntsiab lus ntawm yooj yim carbohydrates yog qhov loj tshaj.

Nyob rau tib lub sijhawm, ncuav los ntawm tev lossis hmoov nplej, nrog rau cov khob cij, tuaj yeem siv rau hauv cov khoom noj thiab yuav tsum muaj nyob hauv cov khoom noj. Tom qab tag nrho, cov khoom xyaw zaub mov muaj qhov ntau ntawm cov zaub mov thiab cov vitamins, tshwj xeeb tshaj yog pawg B, tsim nyog rau lub cev. Yog tias tsis tau txais lawv qhov tau txais, qhov ua haujlwm ntawm lub paj hlwb tau cuam tshuam, qhov mob ntawm daim tawv nqaij thiab plaub hau tsis zoo, thiab cov txheej txheem hematopoiesis cuam tshuam.

Qhov txiaj ntsig ntawm qhob cij, tus nqi niaj hnub

Cov xam nrog txhua hom khob cij hauv cov ntawv qhia zaub mov vim nws cov txiaj ntsig zoo, nws muaj:

ntau ntawm fiber ntau
zaub protein
kab kawm: potassium, selenium, sodium, magnesium, phosphorus, hlau thiab lwm yam,
cov vitamins C, folic acid, pawg B thiab lwm tus.

Cov ntaub ntawv cog qoob loo cov khoom siv muaj tus nqi ntau, yog li cov khoom lag luam los ntawm lawv yuav tsum muaj nyob ntawm daim ntawv qhia zaub mov. Tsis zoo li cereals, qhob cij tau noj txhua txhua hnub, uas tso cai rau koj los kho nws cov ntau.

Txhawm rau tsim cov txheej txheem, lub tswvyim ntawm chav ua khob cij siv, nws suav nrog 12-15 grams ntawm carbohydrates thiab nce qib ntshav qab zib cov ntshav los ntawm 2.8 mmol / l, uas yuav tsum tau noj ntawm ob chav dej ntawm insulin los ntawm lub cev. Nquag, ib tus neeg yuav tsum tau txais 18-25 khob cij ib hnub, lawv yuav tsum tau muab faib ua ob peb txoj kev noj thaum nruab hnub.

Kuv tuaj yeem noj hom ncuav twg nrog cov ntshav qab zib?

Qhov kev xaiv zoo tshaj plaws rau cov neeg muaj ntshav qab zib yog cov qhob cij ntshav qab zib, nws yog tsim los ntawm cov thev naus laus zis tshwj xeeb thiab suav nrog cov nplej tsis ntau npaum li rye thiab tev, lwm yam muaj nyob hauv nws.

Txawm li cas los xij, koj yuav tsum yuav cov khoom lag luam zoo li no hauv khw muag khoom tshwj xeeb lossis npaj nws tus kheej, vim tias cov neeg ua mov ci ntawm khw loj yuav tsis zoo li ua raws li thev naus laus zis thiab ua ncuav ci raws li cov qauv kev pom zoo.

Cov khob cij dawb yuav tsum tau muab cais tawm ntawm cov zaub mov noj, tab sis tib lub sijhawm, ntau tus neeg mob ntshav qab zib muaj cov kabmob uas ua mob ntsig txog lub plab zom mov, nyob rau hauv uas siv cov rye qaws ua tsis tau. Hauv qhov no, nws yog ib qho tsim nyog yuav tsum muaj cov qhob cij dawb hauv cov zaub mov, tab sis nws txoj kev noj tag nrho yuav tsum txwv.

Cov hmoov nplej txuas ntxiv hauv qab no yog tsim rau cov neeg mob ntshav qab zib hom 1 lossis hom 2.

Ntshav qab zib

Lawv cov phiaj no zoo ib yam li daim nplawm tawg. Lawv feem ntau yog tsim los ntawm cov khoom lag luam cog qoob loo nrog cov muaj fiber ntau, lawv muaj qhov ntau ntawm cov carbohydrates qeeb, fiber ntau thiab kab kawm. Los ntawm kev ntxiv cov poov xab muaj txiaj ntsig rau lub plab zom mov. Nyob rau hauv dav dav, lawv muaj qib glycemic tsawg, thiab tuaj yeem muaj cov nqaij tastes sib txawv vim qhov sib ntxiv ntawm cov zaub mov txawv ntau.

Cov khaub cij yob yog:

rye
thoob ham
nplej
oat
pob kws
los ntawm sib tov sib xyaw ntawm cereals.

Cov khoom ci ci ua los ntawm cov hmoov txhuv nplej

Rye hmoov muaj cov ntsiab lus qis ntawm yooj yim zom cov zaub mov carbohydrates, yog li nws tuaj yeem siv rau hauv kev noj haus ntawm cov ntshav qab zib.

Txawm li cas los xij, nws muaj qhov tsis zoo nplaum thiab cov khoom lag luam los ntawm nws tsis sawv zoo.

Ib qho ntxiv, nws nyuaj rau kev zom. Yog li ntawd, nws tau feem ntau siv hauv cov khoom sib xyaw, uas muaj qee qhov feem pua ntawm cov hmoov txhuv nplej siab thiab ntau yam ntxiv rau.

Qhov nrov tshaj plaws yog Borodino qhob cij, uas yuav muaj txiaj ntsig nrog ntau qhov tseem ceeb ntawm cov ntsiab lus tseem ceeb thiab fiber, tab sis tuaj yeem tsim kev puas tsuaj rau cov neeg muaj kab mob ntawm lub plab zom mov. Txog li 325 grams ntawm qhob cij Borodino pub rau ib hnub.

Protein mov ci

Nws yog tsim tshwj xeeb rau cov neeg mob ntshav qab zib. Cov chaw tsim khoom siv cov hmoov nplej ua tiav thiab ntau yam ntxiv uas ua rau cov ntsiab lus ntawm cov zaub protein thiab txo qhov feem pua ntawm carbohydrates. Xws li cov khoom lag luam muaj qhov tsis tshua muaj txiaj ntsig ntawm cov ntsiab lus ntawm cov piam thaj hauv cov ntshav thiab tuaj yeem siv txhua hnub.

Ib qho ntxiv, xws li hom khob cij xws li oatmeal lossis protein-bran, hom qoob mog-bran, buckwheat thiab lwm tus tuaj yeem muag hauv khw muag khoom. Lawv muaj qhov sib piv ntawm cov carbohydrates yooj yim, yog li nws yog qhov zoo dua los xaiv cov hom, tshwj xeeb tshaj yog cov neeg uas tsis tuaj yeem noj cov qhob cij rye.

Cov Ua Noj Ua Hauv Tsev

Koj tuaj yeem ua cov khoom muaj txiaj ntsig zoo hauv tsev, uas koj tsis xav tau cov txuj ci tshwj xeeb, tsuas yog ua raws li daim ntawv qhia.

Tus qauv qub suav nrog:

hmoov nplej tag nrho,
tej cov hmoov nplej: rye, oatmeal, buckwheat,
poov xab
fructose
ntsev
dej.

Lub khob noom cookie yog zuaj zoo li cov poov xab ib txwm thiab sab laug rau ob peb xuaj moos rau fermentation. Tom qab ntawd, buns yog tsim los ntawm nws thiab ci hauv qhov cub ntawm 180 degrees lossis hauv lub tshuab ci hauv cov qauv txheem.

Yog tias koj xav tau, koj tuaj yeem tig los ua kev npau suav thiab ntxiv rau ntau yam sib xyaw rau lub khob noom cookie txhawm rau txhim kho qhov saj:

ntsim tshuaj ntsuab
txuj lom
zaub
nplej thiab noob
zib ntab
suab thaj
oatmeal thiab lwm yam.

Daim ntawv qhia video rau rye ci:

Txhawm rau npaj cov protein-bran yob, koj yuav tsum tau ua:

150 gram ntawm cov rog tsawg tsev cheese,
2 lub qe
ib me nyuam diav ntawm ci hmoov
2 dia mov nplej,
4 diav ntawm oat bran.

Txhua qhov sib xyaw yuav tsum muaj kev sib xyaw, muab tso rau hauv ib daim ntawv greased thiab teeb hauv qhov cub ua ntej rau li ib nrab ib teev. Tom qab npaj txhij tshem tawm los ntawm qhov cub thiab npog nrog daim ntaub.

Rau oat cov khoom koj yuav xav tau:

1.5 khob mis sov,
100 grams ntawm oatmeal
2 diav ntawm cov roj zaub,
1 lub qe
50 grams ntawm rye hmoov
350 grams ntawm hmoov nplej ntawm qib qib thib ob.

Cov flakes yog soaked nyob rau hauv cov mis nyuj rau 15-20 feeb, qe thiab butter yog tov nrog lawv, ces ib tug sib tov ntawm hom qoob mog thiab rye hmoov yog maj ntxiv, mov paj yog kneaded. Txhua yam yog hloov mus rau hauv daim ntawv, nyob rau hauv qhov chaw ntawm bun ib tug recess yog tsim, nyob rau hauv uas koj yuav tsum tau muab me ntsis qhuav poov xab. Tom qab ntawd daim ntawv muab tso rau hauv lub tshuab ua ncuav ci thiab ci rau 3.5 teev.

Txhawm rau ua cov khaub noom-buckwheat bun, koj yuav tsum coj:

100 gram ntawm cov hmoov nplej buckwheat, koj tuaj yeem ua koj tus kheej los ntawm kos hauv kas fes grinder dog dig grits,
450 grams ntawm hmoov nplej ntawm qib qib thib ob,
1.5 khob mis sov,
0.5 khob kefir,
2 teaspoons ntawm poov xab qhuav,
ib me nyuam diav ntsev
2 dia roj zaub.

Ua ntej, hmoov nplej tau ua los ntawm hmoov nplej, cov poov xab thiab cov mis, nws yuav tsum tseg rau 30-60 feeb kom sawv. Tom qab ntawd ntxiv cov seem uas seem thiab sib tov txhua yam. Tom qab ntawd tawm hauv lub khob noom cookie kom sawv, qhov no tuaj yeem ua rau sab hauv tsev lossis muab cov pwm tso rau hauv lub tshuab ua mov ci nrog lub ntsuas kub. Tom qab ntawd ci rau txog 40 feeb.

Buckwheat thiab mov ci ncuav

Cov cim lag luam "DR Kerner" tsim cov qhob cij buckwheat ce (duab yees duab). Lawv tus nqi calorific rau 100 grams ntawm cov khoom yuav tsuas yog 220 kcal. Cov kws qhia zaub mov xav kom hloov cov ncuav nrog lawv, vim hais tias nyob hauv ib lub ncuav muaj tsib zaug tsawg dua calories tsawg dua hauv ib lub ncuav.

Rau kev ua noj, buckwheat hmoov nplej siv, qhov ntsuas ntsuas uas yog 50 ntsuas. Qhov zoo ntawm cov khoom no yog qhov tsis lees paub. Nws yog nplua nuj nyob hauv cov vitamins B, provitamin A (retinol), cov protein, hlau thiab amino acids. Ntxiv mus, lawv muaj saj zoo heev. Los ntawm kev noj zaub mov rau lawv tsis tu ncua, koj tuaj yeem txhim kho txoj haujlwm ntawm lub plab zom mov thiab zam qhov ua haujlwm ntawm adipose ntaub so ntswg.

Cov zaub mov txawv ntawm cov qhob cij rye (ntau cov duab tau nthuav tawm) suav nrog cov nplej, buckwheat thiab hmoov txhuv nplej. Kuj npaj tsis muaj poov thiab qab zib. Lawv muaj cov tshuaj hauv qab no:

Cov ntsiab lus no tseem ceeb heev rau kev ua haujlwm ntawm lub cev. Siv cov khoom no txhua hnub, lub cev tau txais cov txiaj ntsig zoo li nram no:

kev ua haujlwm ntawm txoj hnyuv plab yog qhov qub,
slags thiab co toxins tau raug tshem tawm,
cov concentration ntawm cov piam thaj hauv cov ntshav tsis nce ntxiv,
Cov vitamins B tau muaj txiaj ntsig zoo ntawm lub paj hlwb, pw tsaug zog txhim kho thiab ntxhov siab ploj,
tawv nqaij hloov kho zoo tuaj.

Buckwheat thiab rye cij yog ib qho zoo kawg nkaus, thiab tseem ceeb tshaj, muaj txiaj ntsig hloov pauv lwm yam rau cov ncuav ncuav.

Mov ci zaub mov txawv

Cov zaub mov txawv rau cov khob cij uas muaj ntshav qab zib muaj ntau yam. Qhov loj tshaj plaws yog tsis txhob hnov qab txog hmoov nplej dab tsi rau cov ntshav qab zib yuav tsis ua mob rau lub cev. Nws yog qhov zoo tshaj plaws los muab kev nyiam rau oatmeal, buckwheat, rye, flaxseed thiab txiv maj phaub hmoov nplej.

Hauv kev ua zaub mov noj, daim ntawv qhia tuaj yeem nthuav dav. Piv txwv koj ntxiv cov noob taub dag, noob hnav thiab qij los ntawm cov xovxwm rau lub khob noom cookie rau mov ci. Feem ntau, nws tseem nyob ntawm tus kheej nyiam saj xwb. Cov khoom siv ntau yam muab cov khoom sib txawv.

PEB COV NYEEM YUAV TSUM 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.

Nws yog qhov zoo dua los xaiv cov mis tsis muaj roj, nrog xoom roj cov ntsiab lus. Ntxiv ib lub qe rau lub khob noom cookie, thiab hloov lub thib ob nrog cov protein nkaus xwb. Cov lus qhia zoo li no tau muab los ntawm cov kws kho mob endocrinologist. Qhov tseeb yog tias lub yolk muaj ntau dua cov teeb meem ntawm cov roj (cholesterol) phem, uas ua rau txhaws ntawm cov hlab ntshav thiab tsim cov plahaum cov plua plav, thiab qhov no yog qhov muaj kev cuam tshuam ntawm cov ntshav qab zib.

Ua kom oatmeal, cov khoom xyaw hauv qab no yuav tsum:

oat bran - 150 grams,
nplej xeb - 50 grams,
mis nyuj skim - 250 milliliters,
ib lub qe thiab ib qho protein,
ntsev, kua txob rau hauv av dub - ntawm qhov riam,
ob peb cloves ntawm qej.

Ncuav bran rau hauv ib lub taub ntim thiab hliv mis, tawm rau ib nrab ib teev, kom lawv o tuaj. Tom qab ntxiv cov qej dhau ntawm cov xovxwm, ntxiv ntsev thiab kua txob, yeej cov qe thiab sib tov kom txog thaum tus.

Npog cov ntawv ci nrog parchment ntawv thiab muab lub khob noom cookie rau nws, flatten nrog ntoo spatula. Ci rau ib nrab ib teev. Thaum lub cij tau txias me ntsis, txiav lawv ua plaub fab lossis ua cov qauv puag ncig.

Daim ntawv qhia rau cov ncuav rye nrog cov noob flax yog qhov yooj yim heev. Nws yog ib qho tsim nyog los sib tov 150 grams ntawm cov hmoov txhuv nplej thiab 200 grams ntawm cov nplej, ntxiv ib taum ntsev, ib nrab me nyuam diav ntawm cov hmoov ci. Sib tov kom huv nrog whisk, ncuav ib tablespoon ntawm txiv ntseej los yog cov roj taub dag, 200 milliliters ntawm cov mis nyuj skim, ncuav 70 grams flax noob. Qhwv lub khob noom cookie hauv cov zaj duab xis uas lo thiab tawm hauv qhov chaw sov so rau ib nrab ib teev.

Tom qab yob lub khob noom cookie rau ntawm lub rooj thiab txiav ncig khob cij yob. Ci rau ib daim ntawv teev npe nrog parchment hauv qhov cub ntawm qhov kub ntawm 180 C, li 20 feeb.

Cov khob cij yob ua kom haum rau cov qauv ntawm kev noj haus rau ntshav qab zib thiab tsis ua rau muaj ntshav nce ntxiv.

Daim vis dis aus hauv tsab xov xwm no hais txog cov txiaj ntsig ntawm khob cij.

Dab tsi ntawm cov khob cij tuaj yeem ua kom cov ntshav qab zib tau?

Cij ib txwm coj los ua piv txwv ntawm kev noj haus rau txhua tus neeg. Nws saturates nrog cov as-ham, muab ib tug neeg cov vitamins thiab minerals.

Cov hom niaj hnub no cia koj xaiv cov khoom qab qab zoo rau txhua tus, suav nrog qhob cij rau cov ntshav qab zib.

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 nplej 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.Qhov ntau npaum li cas cov qhob cij tuaj yeem txiav txim tau los ntawm tus kws kho mob, tab sis feem ntau tus qauv yog 150-300 g.Yog tias tus neeg mob ntshav qab zib noj lwm yam khoom noj uas muaj cov khoom noj uas muaj carbohydrate, nws raug nquahu kom tsis txhob noj mov.

Xav txog seb lub khob cij nrog cov ntshav qab zib hom 2 yog qhov ua tau, tsis txhob tsis kam lees koj tus kheej qhov kev txaus siab ntawm kev noj mov nrog cov qhob cij muaj ntshav qab zib, uas yog tshwj xeeb tshaj yog cov vitamins, cov zaub mov, fiber, cov tshuaj ntxhia thiab zoo kawg cuam tshuam rau cov metabolism. 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.

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.

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 saj thiab tib lub sij hawm tsis 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.

Cov khoom noj zoo nkauj niaj hnub tau dav muaj npe xws li khoom noj. Tab sis yog lawv siv meej pem? Kev kawm txog cov khoom noj muaj txiaj ntsig ntawm ib yam khoom muab, nrog rau qhov ntsuas xws li cov ntsiab lus ntawm cov calories thiab cov zaub mov glycemic ntawm loaves, tuaj yeem pab txiav txim qhov no.

Rov qab rau cov neeg tsis paub tseeb, lub khob cij yob, hais lus nruj me ntsis, tsis yog cov khoom noj muaj zaub mov, vim tias tsuas yog cov khoom noj thiab cov tais diav uas muaj cov khoom tsis muaj calorie tsawg thiab txo GI tuaj yeem lav lub luag haujlwm ntawm tom qab. Tab sis ob qho tag nrho cov calories thiab cov ntsiab lus glycemic ntawm cov khob cij muaj ntau heev thaum piv nrog cov zaub mov cog. Txhawm rau kom nkag siab qhov txiaj ntsig ntawm cov zaub mov zoo li cas, koj yuav tsum xub nkag siab nws cov lus txhais thiab kev tsim khoom. Nyob rau hauv nws cov qauv thiab keeb kwm, khob cij tuaj yeem piv nrog cov qhob cij zoo tib yam, tab sis cov chaw ua haujlwm siv cov khoom siv ntau hom nyoos rau ci lawv:

Lub ntsiab sib txawv los ntawm cov mov mog ib txwm yog cov qauv tsim khoom lag luam.Cov nplej yog thawj zaug tsau dej hauv lub sijhawm ntev, yog li ntawd lawv tau muab kev noj haus los ntawm nws thiab o, tom qab ntawd lawv raug xa mus rau ib chav tshwj xeeb - ib qho txuas ntxiv. Nyob ntawd, cov khoom siv raw raug nthuav tawm rau qhov kub thiab txias heev, uas ua kom dej txhua qhov dej nyob rau hauv qhov teeb meem ntawm lub sijhawm thiab cia hloov txhua lub noob nplej sab hauv (uas zoo ib yam li cov paj kws tsim tawm). Ntxiv mus, qhov qhuav thiab txheej txheem loj tau raug rau qhov chaw siab, uas zaws tag nrho cov cereals thiab hloov mus rau hauv cov khoom tiav uas yuav luag tiav: nws tseem tsuas yog faib nws mus rau hauv cov ntu me. Yog li ntawd, lub khob cij ua tiav tsis muaj lwm yam tshwj tsis yog cov zaub mov lawv tus kheej thiab ib nrab dej, thaum ua ncuav cij yuav tsum tau npaj siv cov poov xab thiab margarine.

Qhov tseeb no yog qhov laj thawj thib ib vim li cas cov mov ci tau noj qab haus huv dua li mov ci, thiab lub luag haujlwm ntawm lub hom phiaj thib ob yog lawv cov zaub mov lawv tus kheej: hauv kev sib piv rau cov nplej hom mos muag, cov hom khoom nyoos no tsis tshua nkag los ntawm lub cev (tsuas yog li 30%). Raws li qhov tshwm sim, cov qhob cij uas tau muab rau, ntawm ib sab tes, qhov kev xav ntev ntev ntawm qhov hnov tau zoo, thiab ntawm qhov tod tes, cov khoom noj uas muaj cov khoom noj khoom haus hauv nws tsuas yog ib feem nkag rau hauv cov ntshav. Qhov tshwm sim no ("qeeb" "carbohydrates") tso cai rau lub cev muaj txiaj ntsig zoo nrog kev nce hauv glycemia, vim tias qhov nkhaus rau txoj kev loj hlob ntawm cov piam thaj ntau ntau maj dua piv rau cov carbohydrates.

Lub glycemic Performance index ntawm qhob cij yog sib npaug ntawm qhov nruab nrab ntawm 60-70 units, thaum rau cov khoom lag luam zoo li bakery cov duab ib txwm muaj yog siab dua 100 units.

Crispbread rau cov neeg mob ntshav qab zib yog qhov tsim nyog hloov rau cov mov ci, yam uas tsis muaj cov neeg mob feem ntau tsis tuaj yeem xav txog cov khoom noj uas ib txwm muaj. Ua raws li lub hauv paus ntsiab lus ntawm kev ua phem tsawg, tus kws qhia zaub mov tawm tswv yim kom cov khoom no suav nrog cov zaub mov, tab sis qhov tseem ceeb tau yog thiab tseem tshuav nyiaj tsawg ntawm cov khoom noj carbohydrates: cov ntshav qab zib tau pub rau noj tsis pub ntau tshaj ob lossis peb lub ncuav ntawm qhov nruab nrab ib hnub. Nws yog qhov zoo tshaj rau noj mov ci rau noj tshais lossis noj hmo. Hauv thawj kis, lub cev yuav tau txais qhov tsim nyog ntawm lub zog rau lub sijhawm ntev, thiab nyob rau hauv lub thib ob, kev pheej hmoo ntawm hmo ntuj hypoglycemia yuav tiv thaiv.

Feem ntau cov kws tshaj lij pom zoo tias hom mov ci twg tuaj yeem noj nrog ntshav qab zib, thiab uas zoo dua rau kev yoo nqhis. Yog li, qhov kev xaiv zoo tshaj plaws yuav yog cov khoom lag luam los ntawm buckwheat lossis rye, lawv kuj siab me ntsis-calorie ntau dua li txhuv lossis pob kws hmoov. Thaum muas khoom hauv khw, koj yuav tsum tau them sai sai rau cov ntsiab lus hauv qab no:

muaj lub cim zoo ntawm lub hnab,
brittleness thiab crispy kev ntxhib los mos - cov cim ntawm tsis muaj ntau tshaj noo thiab muaj cov coarse nplej (hmoov nplej),
cov tsoos tsho sib txawv, qhia tias txhua lub khob cij tau ci,
ntim ntim uas tsis pub kom ya raws (qhov no tso cai rau koj kom cov zaub mov kom haum li ib xyoos, txwv tsis pub lawv yuav tuaj pwm).

Cov kws kho mob tau qhia txog qhov tseeb txog tus mob ntshav qab zib! Mob ntshav qab zib yuav ploj mus nyob rau hauv 10 hnub yog tias koj haus nws sawv ntxov. »Nyeem ntxiv >>>

Cov ncuav tsim nyog rau cov ntshav qab zib hom 2 yuav tsum tsis txhob muaj lwm yam ntxiv uas tsuas yog zaub mov thiab dej: qhov muaj cov poov xab lossis roj yog qhov qhia tsis zoo. Ntxiv mus, qee cov neeg tsim tawm tsis zoo ntxiv ntau cov txuj lom, dyes thiab cov tshuaj kom zoo rau lawv cov khoom, uas negates cov txiaj ntsig ntawm kev siv. Tsuas yog muaj cov nplai xws li sesame lossis flax noob tau tso cai, uas txhim kho qhov ua tau zoo ntawm kev suav nrog cov ncuav nyob hauv kev noj haus.

Nws yuav tsum nco ntsoov tias, zoo li lwm yam khoom noj qab zib nplej, ncuav cij-xyaw nplej tuaj yeem ua rau muaj kev fab tshuaj tsis haum rau cov neeg mob ntshav qab zib nrog gluten intolerance. Hauv qhov no, tsis yog lawv nkaus xwb, tab sis kuj muaj khoom ci bakery.

Tsis txhob suav hom qhob cij rau hauv cov zaub mov noj rau cov neeg mob uas rog dhau los.

Cov neeg mob ntshav qab zib xav tau nrog txhua tus muaj calorie ntau hauv cov txheej txheem ua kom poob ceeb thawj, thiab yog li ntawd cov zaub mov siab hauv carbohydrates yog qhov tsis txaus siab.

Thaum kawg, cov kws kho mob pom zoo kom tsis txhob muab cov ncuav ci ci rau cov menyuam yaus me, vim tias cov khoom no muaj cov coarse fiber ntau. Hauv cov laus, nws ntxuav cov hnyuv kom zoo, tab sis rau cov menyuam yaus nws tsis tuaj yeem lees txais.

Txawm hais tias tsis muaj koj tus kheej extruder, koj tuaj yeem ua kom qab thiab zoo noj cov khob cij uas siv cov zaub mov txawv thiab cov khoom lag luam. Piv txwv li, koj tuaj yeem sim ci lawv nrog cov khoom xyaw hauv qab no:

ib tbsp. nplej hmoov nplej
ib tbsp. oatmeal
100 gr. nplej pob kws
100 gr. paj noob hlis noob
600 ml dej
20 gr. flaxseed nplej
de ib tug ntsev.

Cov txheej txheem ua noj ua haus pib nrog qhov tseeb tias oatmeal yuav tsum yog hauv av ua hmoov siv ib rab, thiab tom qab ntawd txhua cov khoom siv ntau yuav tsum tau muab sib xyaw rau hauv cov tais sib xws. Tom ntej no, koj yuav tsum maj mam ntxiv dej nyob ntawd, kev ua tiav homogeneous, tuab sib xws uas yuav tsis kis tau. Qhov tshwm sim loj yog faib tusyees tshaj daim ntawv ci uas daim ntawv ci tau muab yav tas los. Koj yuav tsum muab lub ncuav ci rau cov neeg mob ntshav qab zib nyob rau qhov kub li ntawm 190 degrees rau 10 feeb, tom qab ntawd koj yuav tsum tau txais daim ntawv ci, txiav tag nrho cov loj ntawm cov ua khob noom cookie ua cov hlais me me thiab tawm mus ci hauv qhov cub rau lwm teev. Yog tias xav tau, zaub txig lossis txiv hmab txiv ntoo tuaj yeem suav nrog hauv daim ntawv qhia.

Ib qho ntawm cov lus nug tshaj plaws uas cov neeg mob ntshav qab zib tau nug yog seb yuav tsum muab pov tseg. Tsis hais hom suab thaj twg - 1 lossis 2 - nws tuaj yeem suav nrog hauv cov zaub mov. Tab sis ntawm no nws yog qhov tseem ceeb heev uas yuav tsum paub txog hom khob noom. Yog lawm, nws zoo dua los ua ncuav qab zib koj tus kheej, yog li tom qab koj yuav pom cov zaub mov qab rau cov neeg mob ntshav qab zib.

Hauv thawj hom mob ntshav qab zib, tus txiav tsis ua cov tshuaj insulin txaus (lossis tsis tsim nws hlo li). Nws yog txhaj rau hauv lub cev. Raws li txoj cai, nrog hom kabmob no, cov kws kho mob tsis txwv tus neeg mob hauv kev xaiv cov tais. Coob tus neeg uas muaj hom mob ntshav qab zib hom thawj yog qhov hnyav dua, yog li lawv tsis xav kom txo cov calories. Cov khoom ci ci tsis sib xyaw rau lawv, nws txaus los suav cov koob tshuaj insulin rau ntawm lub ncuav noj thiab koj tuaj yeem noj.

Cov neeg mob ntshav qab zib tau tso cai rau cov qhob cij, tab sis txhob txwm nws yuav tsum tsis txhob muaj qab zib buns, tab sis ncuav los ntawm wholemeal, rye, Borodinsky thiab lwm hom los ntawm cov khw muag khoom noj khoom noj khoom haus huv.

Nrog ntshav qab zib hom 2, daim duab yog txawv. Cov tshuaj insulin yog tsim los ntawm lub cev, tab sis tsis zom zom, yog li txhua daim ntxiv ntawm cov khob cij tuaj yeem ua rau cov ntshav qab zib ntau dua. Cov kws kho mob qhia kom tshem tawm cov khoom qab zib kom sai thiab sai sai. Cov no yog txhua yam khoom lag luam nplua nuj thiab qab zib bakery. Yog li, khob cij tsuas pub tsawg tsawg. Nws yuav tsum yog los ntawm hmoov nplej wholemeal, rye lossis Borodinsky.

Hom kab no tsuas yog rye. Thiab tsuas yog cov mov ci no tau pom zoo tshaj plaws rau pawg neeg no. Kev noj haus thiab fiber ntau yog tsim nyog ntxiv rau cov khoom no. Cov tshuaj no muaj cov vitamins B, hlau, selenium thiab lwm yam. Tag nrho cov no pab kom nqus tau cov piam thaj thiab tiv thaiv kev txhim kho atherosclerosis - tus kab mob uas feem ntau ua ke nrog ntshav qab zib hom 2, tshwj xeeb tshaj yog nyob rau cov laus.

Hauv Borodinsky hom qhob cij, glycemic Performance index muaj nyob rau theem ntawm 51. Nrog cov khoom lag luam kom paub tseeb cov khoom noj carbohydrates hauv ib thooj, tsis pub dhau 15 g, thiab muaj roj - 1-2 grams. Cov ntsuas zoo li no yeej yuav tsis muaj teeb meem rau cov ntshav qab zib.

Koj tuaj yeem ua cov mov ci no rau koj tus kheej. Yuav ua li cas ua li no, qhia Alain Spirin:

Crispbread yog zaub mov zoo rau lub cev. Lawv raug pom zoo ob qho tib si rau cov neeg uas ua lub neej noj qab haus huv, thiab cov neeg uas yuav tsum ua raws li kev noj haus. Cov khob cij yob tau npaj tsis muaj cov poov xab, margarine thiab butter, thiab nrog rau ntxiv cov xua nrog cov kua qab zib tsawg. Xws li cov khoom no tau txig rau hauv lub cev thiab tsis pab txhawb kev nce ntxiv hauv cov piam thaj, vim nws muaj cov "carbohydrates" qeeb.

Cov khob cij yob tuaj nyob rau ntau hom: nplej, nplej, txhuv. Qhov feem ntau muaj txiaj ntsig rye thiab nplej (los ntawm germinated nplej nplej).

Ntawm no nws yog qhov tsim nyog los txiav txim siab uas txhais los ntawm lub npe no. Yog tias qhov no yog khob cij rye, uas muaj cov khoom noj ntau ntawm rye hmoov, thiab nplej tsuas yog hauv cov khoom me me thiab ntawm thawj qib (tsis tev lossis tev), ces nws yog qhov ua tau. Qeeb carbohydrates, fiber ntau, thiab vitamins muaj nyob rau hauv cov ncuav. Txhua yam tshuaj no yog qhov tseem ceeb rau cov ntshav qab zib. Tab sis koj yuav tsum tsis txhob tsim txom cov mov mog - 250 g ib hnub yog ib qho qauv txaus.

Tab sis feem ntau cov tuam ntxhab hu lub ncuav dub "dub" uas muaj siab glycemic index. Hauv cov mov ci ntawd, ntau npaum li cas cov hmoov txhuv nplej siab yeej yog ib qho ntau dua li cov nplej. Qhov no ua rau hom ci no dua qab, thiab vim li no ntau dua hauv kev thov. Li no tsuas yog tus mob ntshav qab zib xws li cov khoom lag luam tsis tau txais kev pom zoo.

Tib yam muaj peev xwm hais txog kev noj haus ntau hom mov ci - cereals, ntshav qab zib thiab zaub mov noj. Tau kawg, cov tuam ntxhab sim ncuav ci rau cov zaub mov zoo. Tab sis feem ntau, nws tsis zoo li tias tus kws ua txuj ci ci ua lag luam yeej ua raws li cov kev cai tshwj xeeb uas tsim nyog rau cov neeg mob ntshav qab zib.

Qhov zoo tshaj plaws rau tus neeg mob ntshav qab zib yog yuav lub tshuab ua khob cij thiab ua khob cij koj tus kheej. Ntxiv mus, ntawm kev muag koj yuav tsis pom feem ntau hom mov ci nrog ib qho me me ntawm cov nplej nplej thiab cov poov xab. Tab sis thaum ua noj mov ci, cov lus qhia nram qab no yuav tsum tau txiav txim siab:

Siv cov zaub mov txawv uas muaj cov hmoov nplej tsawg kawg nkaus, thiab qhov chaw tseem ceeb hauv daim ntawv qhia yog los ntawm rye thiab buckwheat hmoov.
Koj tuaj yeem siv cov hmoov nplej tag nrho, tab sis cov khob noom cookie tsis sawv rau ntawm nws, txawm tias qhov no tsis cuam tshuam rau qhov zoo.
Rau cov kab lis kev cai pib, qab zib los yog zib mu yog xav tau. Tab sis rau cov ntshav qab zib, cov khoom lag luam zoo li no tsis haum. Koj tuaj yeem siv cov qab zib xim av, nrog rau stevia (ib tsob nroj uas muaj lub tsw qab).
Stevia yuav tsum tau coj mus rau hauv daim ntawv ntawm ib tug syrup (cia 5-7 tee) los yog coj stevia tshuaj ntsuab, uas yuav tsum tau ua txhaum nrog dej npau npau. Txheeb rau ob teev. Nws yuav noj tsuas yog 2-3 dia ntawm cov tshuaj.
Nco ntsoov ntxiv cov rye seedlings rau hauv lub khob noom cookie, ob qho tib si tshiab (tawm ntawm lub windowsill los ntawm koj tus kheej) thiab qhuav. Qhov kev txhawb nqa no tuaj yeem yuav hauv chav saib xyuas kev noj qab haus huv lossis hauv chav haujlwm tshwj xeeb (khw muag khoom) ntawm cov khoom lag luam rau cov neeg mob ntshav qab zib.
Cov dej siv nyob rau hauv kneading mov paj yuav tsum tau muab tshwj xeeb mloog. Nws yog qhov zoo dua los siv ib qho twg uas muaj ntau ntawm silicon. Nws yog lub caij nplooj ntoo hlav, los yog lim, infused nrog silicon.

Ntxiv mus, cov neeg mob ntshav qab zib yuav pom cov mov ci uas koj tuaj yeem suav nrog hauv koj cov khoom noj txhua hnub:

Rye hmoov - 3 khob
Nplej - 1 khob
Poov - 40 g
Qab Zib - 1 tsp.
Ntsev - 0.5 tsp.
Sov (lim) dej - 0.5 liv
Zov suab dub - 2 tsp.
Sunflower roj (txiv roj ua tau) - 1 tbsp. l

Sift cais rye thiab hom hmoov nplej. Sib tov ib nrab sifted nplej nplej nrog rye, tawm qhov seem rau kab lis kev cai kab lis kev cai, uas tau npaj raws li hauv qab no:

Muab cov zib suab thaj, poov xab thiab ntxiv dej sov (iav tsis tiav).
Ntxiv cov hmoov nplej hmoov nplej.
Knead meej dua thiab muab tso rau hauv qhov chaw sov kom sawv.
Ntxiv ntsev rau cov hmoov dawb thiab rye hmoov, ncuav rau hauv cov dej ntxiv, sib tov, ncuav hauv cov roj thiab sib tov dua.
Teeb kom haum rau ntev li 2 teev (nyob ntawm chav sov thiab cov poov xab ua tau zoo).
Tom qab lub khob noom cookie sawv, muab nws tso rau saum rooj, zawm nws zoo thiab muab tso rau hauv cov pwm pob nrog hmoov.
Tso lwm teev, ntxiv rau ntawm lub khob noom cookie koj xav tau los npog nrog phuam.
Rhaub qhov cub kom sov li ntawm 200 degrees. Tso rau ib daim ntawv xeem nyob hauv. Ci rau 30-40 feeb.
Tom qab ci, nphoo cov mov me me nrog dej rau saum, tuav lwm 5-10 feeb hauv qhov cub uas twb txiav tawm. Tshem tawm, txias me ntsis (kom txog thaum sov), txiav.

Daim ntawv qhia yooj yooj yim rau cov qhob cij rye rau cov cooker qeeb yog nthuav tawm hauv video:

Yuav kom ci 1 kg ntawm qhob cij, koj yuav xav tau:

Dej sov - 1.5-2 khob
Hmoov (nyiam dua tseem grain) - 500g
Bran (rye) - 100g
Ntsev - 2 tsp.
Qab zib - 2 tbsp. l
Txiv roj roj - 2 tbsp. l
Poov - 1 tsp. qhuav

Koj tuaj yeem ntxiv cumin, noob hnav noob, thiab noob flax mus rau hmoov.

Sib tov txhua yam, ci rau hauv lub "Txhua Leej Tub-Cij Cij" hom (raws li cov lus qhia rau koj lub tshuab ua khob cij).

Tag nrho daim ntawv qhia ua hmoov nplej khob cij tau qhia hauv video:

Txog kev ci koj yuav xav tau:

Kefir - 1 khob
Mis - 1.5 khob
Txiv roj roj - 2 tbsp. l
Cov hmoov nplej (2 qib) - 2 khob
Buckwheat hmoov (muas npaj-ua lossis zom cov buckwheat hauv kas fes grinder) - 0, 5 khob
Qab zib - 2 tbsp. l
Ntsev - 1 tsp.
Poov - 2 tsp.

Knead lub khob noom cookie thiab ci ncuav raws li cov lus qhia rau lub khob cij ua lag luam.

Cov ncuav noj qab nyob zoo nrog cov tsis muaj poov xab yog qhov yooj yim los npaj siv cov lus qhia los ntawm cov yeeb yaj kiab:

Raws li koj tuaj yeem pom, yog tias koj sis tw nkag mus rau qhov kev xaiv ntawm cov khoom siv qhob cij, lossis tseem zoo dua, pib txiav lawv tus kheej, koj tuaj yeem ua tau ntau yam rau koj cov zaub mov zoo. Ua kev muaj tswv yim thiab koj qhov kev xav thiab kev noj qab haus huv yuav zoo siab tas li.

Cov neeg muaj ntshav qab zib tau raug yuam kom soj ntsuam lawv cov zaub mov kom tsis tu ncua, coj mus rau hauv tus account cov ntsiab lus ntawm cov calories thiab glycemic index ntawm cov khoom lag luam hauv kev npaj zaub mov. Qee cov khoom lag luam poob hauv qab qhov txwv, thaum lwm tus yuav tsum ceev faj heev thiab xaiv tsuas yog qee yam lossis ntau hom. Qhov kawg siv feem ntau rau ncuav. Dab tsi ntawm cov mov ci rau cov ntshav qab zib yog qhov ua tau thiab uas tsis yog? Wb tau nws yog.

Mov ci yog cov khoom lag luam tshwj xeeb uas pom qhov txawv ntawm nws cov nplua nuj vitamin thiab ntxhia pob zeb. Lub fiber ntau cov ntsiab lus normalizes cov hnyuv, pab kom tsis txhob muaj txoj kev txhim kho cem quav thiab lwm yam teeb meem nrog cov hnyuv. Ib qho ntxiv, nws txo cov ntshav qab zib kom tsawg, uas pab tiv thaiv kom tsis txhob muaj cov piam thaj thiab piam sij zoo rau kev noj qab haus huv ntawm cov ntshav qab zib.

Ntawm cov ntshav qab zib mellitus, ob qho tib si qhov zoo thiab tsis zoo ntawm cov qhob cij yog cov muaj protein ntau. Lawv ntxiv dag zog rau lub zog, sai thiab muaj peev xwm txaus siab kev tshaib plab. Txawm li cas los xij, carbohydrates ua rau kev nce hauv glycemic Performance index thiab kev nce ntxiv nyob rau hauv qabzib, uas yog qhov tsis txaus siab nyob rau hauv ntshav qab zib. Txhawm rau txaus siab rau qhov saj, tau txais cov txiaj ntsig siab tshaj plaws thiab zam qhov tshwm sim tsis zoo, xaiv cov cai zoo thiab noj qab haus huv ntau yam, nrog rau kev soj ntsuam cov cai ntawm kev siv cov khoom.

Mov ci rau cov neeg mob ntshav qab zib tau ua los ntawm cov zaub mov uas muaj glycemic index tsawg thiab suav nrog qeeb carbohydrates. Mob ntshav qab zib hom 2, txhuv nplej (wholegrain), txhuv, nplej los ntawm hmoov nplej thib ob, hom hmoov txhuv thiab malt muaj txiaj ntsig. Qhov no yog vim tus nqi qis ntawm kev zom zaub mov thiab kev txau.

Cov ncuav ci ci yog ci los ntawm tag nrho cov hmoov txhuv nplej. Nws yog qhov nyuaj rau qhov kov, muaj qhov xim av tsaus ntxoov ntxoo, thiab qhov saj yog qhov cim tseg ntawm qaub qaub. Nws tsis muaj cov rog, muaj qhov tsim nyog cov nyiaj ntawm carbohydrates. Kev siv cov khoom yuav tsis ua rau lub ntsej muag ntse thiab muaj zog ntxiv cov piam thaj. Ci cij yog contraindicated nyob rau hauv cov neeg muaj mob rwj los yog siab acidity ntawm lub plab, lub plab zom mov.

Rye qhob cij muaj qhov ntau ntawm cov fiber, uas ua kom cov plab hnyuv ntxaum thiab pab tshem cov cholesterol. Qhov no muaj txiaj ntsig zoo rau kev muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm cov ntshav qab zib. Txuas ntxiv, cov khoom lag luam suav nrog cov khoom siv muaj txiaj ntsig zoo: selenium, niacin, thiamine, hlau, folic acid thiab riboflavin. Endocrinologist thiab cov kws qhia noj haus pom zoo suav nrog cov mov rye hauv cov zaub mov noj txhua hnub, tsom kwm cov cai pom zoo. Ntawm ib pluas noj, nws raug tso cai rau noj ntau npaum li 60 g ntawm cov khoom.

Nws yog tsim los ntawm cov hmoov txhuv nplej rye nrog whole grains ntawm rye. Nws tseem muaj cov ntsiab lus siab ntawm cov nroj tsuag fibers, cov zaub mov muaj txiaj ntsig thiab amino acids. Cov ncuav ntuag tuaj yeem noj nrog cov ntshav qab zib.

Nws yog nplua nuj nyob rau hauv fiber, uas pab tswj cov piam thaj nyob rau ntawm ib qib siab, normalizes lub plab zom mov.

Qhov kev xaiv ntawm cov khoom ci ci yuav tsum tau txav mus kom ze nrog huab ceev faj.Raws li kev xyaum ua kom pom, daim ntawv sau "ntshav qab zib" tsis tas yuav tsum muaj tseeb rau kev muaj tiag, thiab cov lus sib txuam yuav cuam tshuam rau cov neeg mob ntshav qab zib mellitus. Qhov no yog vim qhov tseeb hais tias nyob rau hauv cov neeg ua mov ci noj nyob hauv feem ntau lawv siv hwm hmoov vim muaj kev paub txog kev kho mob qis.

Thaum xaiv cov khoom lag luam, ua tib zoo kawm cov ntawv sau nrog cov muaj pes tsawg leeg, xav txog cov khoom xyaw thiab cov calories ntau ntawm 100 g ntawm cov khoom. Rau qhov yooj yim ntawm kev xam, qhov tshwj xeeb ntau yog qhia - chav ua khob cij (XE), uas ua haujlwm ua cov ntsuas ntawm cov kev xam ntawm cov carbohydrates. Yog li, 1 XE = 15 g ntawm carbohydrates = 2 cov tshuaj insulin. Qhov kev cai niaj hnub rau cov neeg mob uas muaj ntshav qab zib hom 2 yog 18-25 XE. Qhov pom zoo ntim ntawm lub khob cij yog 325 g hauv ib hnub, muab faib ua peb koob.

Thaum xaiv cov khoom thiab txiav txim cov kev cai, tus kws endocrinologist yuav pab tau. Tus kws kho mob yuav ua rau cov zaub mov muaj peev xwm nrog kev sib ntxiv ntawm cov khob cij, uas yuav tsis ua rau dhia hauv qabzib thiab yuav tsis ua rau muaj kev txhawj xeeb zoo.

Qee zaum nrhiav cov khob cij tshwj xeeb muaj ntshav qab zib tsis yooj yim. Yuav ua li cas hauv qhov no? Lwm txoj kev, koj tuaj yeem siv cov khob cij tshwj xeeb los yog khoom qab zib. Ib qho ntxiv, lub tshuab ua qhob cij thiab lub qhov cub cia koj ci ncuav koj tus kheej hauv tsev. Cov zaub mov noj yog qhov yooj yim heev thiab tsis tas yuav muaj kev paub tshwj xeeb lossis thev naus laus zis, tab sis nrog lawv cov kev pab koj tuaj yeem ua zaub mov qab, tshiab thiab tseem ceeb tshaj, cov khoom noj qab nyob zoo txhua lub sijhawm.

Thaum ci cov qhob cij hauv tsev, tus neeg mob ntshav qab zib yuav tsum ua raws li daim ntawv qhia pom zoo. Kev ywj pheej hloov cov khoom xyaw nce siab lossis qis dua tuaj yeem ua rau nce glycemic Performance index thiab dhia hauv qabzib.

125 g wallpaper nplej, oat thiab rye hmoov,
185-190 ml dej
3 tbsp. l malt sourdough.
tuaj yeem ntxiv 1 tsp. fennel, caraway lossis coriander.

Muab tag nrho cov khoom xyaw qhuav tso rau hauv ib lub tais. Sib tov dej thiab kua txiv sib cais.
Hauv cov swb ua cov hmoov txhuv, ua ib qho kev poob siab me me thiab nchuav cov kua ua kua nyob rau ntawd. Sib tov zoo thiab zuaj lub khob noom cookie.
Ntub lub ncuav ci nrog roj butter lossis paj noob hlis. Sau lub khob ½ thiab tawm cov khob noom cookie nyob hauv ib qho chaw sov kom ze. Qhov no yuav siv sijhawm li 10-12 teev, yog li ntawd nws yog qhov zoo dua los npaj lub pob khoom thaum yav tsaus ntuj, thiab thaum sawv ntxov ci ncuav.
Txav thiab siav siav qhob cij, qhov chaw hauv qhov cub, preheated rau +200 ⁰С. Ci rau ib nrab ib teev, thiab tom qab ntawd txo qhov kub mus rau +180 ⁰С thiab khaws cov ncuav hauv lub khob ntim rau lwm 30 feeb. Tsis txhob qhib lub qhov cub thaum lub sijhawm ua haujlwm.
Thaum xaus, xyuas cov ntawv npaj txhij nrog tus pas txhuam hniav: yog tias tom qab hno cov loaf nws tseem qhuav - lub khob cij tau npaj lawm, koj tuaj yeem tau txais nws.

Qhov kev hloov pauv no haum rau cov tswv ntawm lub khob cij tshuab. Txhawm rau npaj cov khob cij uas muaj ntshav qab zib, muab cov khoom hauv qab no tso rau hauv lub tais ntawm lub cuab yeej: cov hmoov txhuv nplej siab, hmoov txhuv, ntsev, fructose, poov xab qhuav, thiab dej. Tig lub cev hom ci. Hauv ib teev, khob cij uas muaj ntxhiab thiab noj qab nyob zoo yuav npaj txhij.

850 g ntawm qib nplej thib ob hmoov nplej,
500 ml ntawm dej sov
40 ml ntawm cov roj zaub,
30 g kua zib ntab, 15 g poov xab qhuav,
ib co qab zib thiab 10 g ntawm ntsev.

Hauv ib lub tais tob, sib tov qab zib, ntsev, hmoov nplej thiab cov poov xab. Ntxiv roj thiab dej rau cov khoom xyaw qhuav, zuaj lub khob noom cookie kom zoo kom txog thaum nws nres rau cov tais diav thiab ntxuav tes. Ntub lub tais multicooker nrog butter (creamy lossis zaub) thiab muab lub khob noom cookie rau hauv.
Qhib lub cuab yeej "Multipovar" rau 1 teev (nrog ntsuas kub ntawm +40 ° C).
Tom qab lub sijhawm no, xaiv qhov "Bake" ua haujlwm thiab tawm ntawm lub ncuav rau lwm 1.5 teev.
Tom qab ntawd tig nws dua thiab tawm mus ci rau lwm 30-45 feeb.
Tshem cov ncuav tiav hauv lub tais thiab txias.

Cov neeg mob ntshav qab zib hom 2 tuaj yeem suav nrog qhob cij hauv zaub mov noj, tab sis xaiv cov khoom noj kom zoo xwb thiab soj ntsuam cov qauv kev noj haus pom zoo.

Ntshav qab zib mellitus yog tus kab mob thib 3 txaus ntshai tshaj plaws nyob hauv lub ntiaj teb. Nws yog qhov txaus ntshai tsis yog rau nws cov kev ua kom pom hauv nws daim ntawv dawb huv, tab sis kuj tseem muaj kev cuam tshuam nrog lub neej tsis tsim nyog.Ib qho ntawm cov chaw tseem ceeb hauv tus neeg mob lub neej yog kev noj zaub mov zoo. Ua kom paub nrog kev tshawb xav ntawm khoom noj khoom haus pib nrog kev paub txog hom khoom noj dab tsi tuaj yeem noj nrog cov ntshav qab zib. Txij li muaj ntau ntau hom khob cij thiab nws cov analogues, muaj kev xaiv rau cov neeg muaj ntshav qab zib.

Qhov no yog vim qhov muaj pes tsawg leeg ntawm cov khoom no, txij li nws tau ci rau ntawm lub hauv paus ntawm cov hmoov nplej hwm. Qhov no txhais tau hais tias ntawm qhov tsis txaus siab ntawm carbohydrates, cov mov ci no tsis muaj dab tsi pab rau lub cev ntawm cov ntshav qab zib. Hloov siab, txawm tias ib qho me me tom yuav ua rau muaj cov piam thaj hauv ntshav ntau.

Lub hauv paus ntawm kev noj nqaij bakery thiab nplej zom yog chav ua qhob cij - qhov kwv yees kwv yees ntawm kev tso cai tus nqi ntawm cov carbohydrates hauv cov khoom.

Ib chav ua mov ci yog xam rau 12 gram ntawm cov carbohydrates noj. Ua piv txwv, qhov no yuav yog:

30 grams ntawm qhob cij
3 khoom noj qab zib diav ua qab zib,
Ib khob mis los yog kefir,
Ib khob ntawm berries
Ib lub txiv apple, txiv kab ntxwv los yog txiv duaj ntawm qhov nruab nrab,
2 dia mashed qos yaj ywm.

Tus naj npawb ntawm cov koog qhob cij pub rau ntshav qab zib yog suav raws qhov hnyav ntawm lub cev. Rau cov tib neeg ntawm kev tsim kho nruab nrab, daim duab no yog 20-22 ib hnub, nrog txo lub cev qhov hnyav - 25-30 ib hnub, nrog rog dhau - 14-16.
Nws tsis pom zoo kom siv cov khoom tso cai ntawm lub khob cij nyob rau hauv ib qho mus, qhov kev faib tawm zoo tshaj plaws yuav muaj nyob rau ib hnub. Piv txwv, nws yog qhov zoo tshaj plaws los xam cov zaub mov rau peb pluas noj thiab ob cov khoom noj txom ncauj. Hom no yuav cia koj tswj cov ntshav qabzib kom zoo thiab yuav pab ua kom tau txais txiaj ntsig tseem ceeb los ntawm kev kho tshuaj.

Nws puas tuaj yeem noj mov ci nrog ntshav qab zib, txhua tus neeg txiav txim siab ib tus zuj zus. Yeej, cov neeg mob tsis tuaj yeem tsis lees paub cov khoom no, vim qhov no yog lub hauv paus ntawm khoom noj khoom haus. Yog li, cov khoom noj khoom haus xav kom hloov cov ncuav nplej dawb nrog lwm hom.

Crispbread hauv hom 2 mob ntshav qab zib yog qhov hloov pauv zoo rau cov hmoov nplej hmoov nplej khoom. Nov yog cov khoom uas muaj ntshav qab zib uas siv rau ntau yam noj tsis zoo. Lawv cov qauv tshwj xeeb tso cai rau koj kom tau txais cov kev xav tshiab zoo nkauj, thiab lub hauv paus yog fiber, vitamins thiab minerals. Tsis tas li ntawd, cov khoom tseem ceeb tsis yog tsuas yog nplej, tab sis kuj rye thiab buckwheat. Rye thiab buckwheat qhob cij yuav nyiam.

Ntxiv rau, khob cij yob nrog cov ntshav qab zib hom 2 muaj txiaj ntsig vim muaj cov poov xab hauv lawv cov lus sib xyaw, uas muaj qhov tsis zoo rau lub plab zom mov.

Ib qho ntxiv ntxiv hauv kev pom zoo seb nws puas tuaj yeem noj mov ci nrog ntshav qab zib, yog tias lawv muaj ntau yam tsw qab ntxiv. Qhov no nthuav tawm ntau yam kev xaiv zaub mov ntawm cov neeg mob uas tau yuam kom nyob nrog cov khoom noj tsis txaus.

Lwm qhov kev xaiv zaub mov yog cov hlais. Cov khoom no tau los ntawm kev cog qoob loo, uas tau ua tiav kev kho cua sov, tab sis tau khaws nws cov txiaj ntsig zoo. Lub hauv paus tuaj yeem tsis tau tsuas yog nplej, tab sis kuj mov, oats, pob kws, buckwheat, nplej. Lawv tuaj yeem muab ob peb hom nplej ua ke.

Cov nplua nuj fiber ntau, khaws cov vitamins thiab cov zaub mov pab txhawb kev ua haujlwm ntawm txoj hnyuv hauv plab, tso cai rau koj los tswj cov ntshav qabzib, nce ntxiv kom zoo thiab lub cev tsis kam.

Kuv puas tuaj yeem noj cov qhob cij qhiav qab zib rau cov ntshav qab zib yog tias lwm txoj kev xaiv tsis tau? Cov kws qhia noj haus hais tias qhov kev xaiv no tseem yuav muaj txiaj ntsig zoo rau tus neeg mob lub cev.

Carbohydrates cuam tshuam ncaj qha rau theem ntawm cov piam thaj hauv cov ntshav. Qhov kawg ntawm cov nyhuv no hu ua glycemic index. Nws nyob ntawm cov nqi fiber ntau hauv cov khoom, qhov ntsuas thiab ua tiav lub sijhawm. Nws raug nquahu kom siv cov zaub mov nrog qis thiab nruab nrab glycemic Performance index, uas muab cov roj ntshiv los ua kom txaus.

Mob ntshav qab zib rye cij yog qhov zoo rau nws cov nplua nuj muaj pes tsawg leeg. Nrog nws cov kev pab, koj tuaj yeem hloov pauv ntxiv ntawm cov thiamine, hlau, selenium thiab folic acid, qhov tsis muaj qhov twg cuam tshuam rau kev noj qab haus huv.Kev siv cov ncuav rye pom zoo kom khaws cia cov txiaj ntsig uas tshwm sim tom qab kev siv tshuaj yaj yeeb. Thiab tsis tas li nws tseem tsis tuaj yeem noj zaub mov hauv qhov ntau, vim nws tseem muaj ntau ntawm cov carbohydrates. Ib qho ntxiv, yog tias chav kawm tseem ceeb yog cov khoom lag luam carbohydrate, tom qab ntawd cov ncuav rye yuav tsum tau muab ncua.

Tsis txhob hnov qab tias cov protein ci muaj cov txiaj ntsig zoo thiab tsis tuaj yeem noj ntau, vim tias qhov kev hem thawj no ua rau tsis tsuas ntshav qab zib, tab sis kuj ua rau lub cev muaj ceeb thawj.

Txhawm rau kom paub tseeb cov txiaj ntsig ntawm cov khoom koj siv, koj tuaj yeem ci ncuav rau cov ntshav qab zib hauv qhov cub. Hauv qhov no, koj tuaj yeem ywj pheej kho cov nyiaj fiber ntau, ntau cov quav ntxiv, cov poov xab thiab lwm yam khoom xyaw.

Ntxiv rau qhov cub, lub tshuab ua ncuav ci yog qhov zoo tshaj plaws rau kev ua qhob cij - koj tsuas xav tau ntim cov khoom rau hauv nws thiab xaiv cov haujlwm tsim nyog.

Coarse hmoov (tsis tas yuav ua cov nplej, koj tuaj yeem ua ua ke ntawm cov nplej, txhuv thiab buckwheat),
Ntsev
Fructose (mov ci tsim tus kheej yog qhov zoo vim tias koj tuaj yeem siv cov khoom uas muaj kev tso cai thiab lawv cov khoom noj).
Cov poov xab qhuav
Bran (lawv muaj pes tsawg tus tuaj yeem ua tau ntau yam, ua tiav qhov zoo txaus),
Dej.

Feem ntau nws tau txaus los siv cov txheej txheem txheem rau ci. Hauv ib teev, koj yuav tau txais koj cov mov ci thiab rosy. Txawm li cas los xij, nws zoo dua los siv nws hauv daim ntawv txias, thiaj li yuav zam teeb meem rau txoj hnyuv plab.

Ua cov khob cij hauv qhov cub, koj yuav tsum xub ua kom muaj cov poov xab, tom qab ntawd muab tag nrho cov khoom xyaw qhuav thiab ntxiv dej ntxiv. Tom qab nce lub khob noom cookie hauv ntim, koj yuav tsum tsim lub ncuav yav tom ntej, cia nws sawv ntsug rau ib ntus thiab qhov chaw hauv qhov cub. Nws tseem tsim nyog siv nws hauv daim ntawv txias.

Peb nthuav qhia koj lwm daim ntawv qhia ua noj qab nyob zoo rau mov ci uas tsis muaj hmoov nplej, tsis muaj poov xab, tsis muaj qab zib:

Ua ntej yuav txiav txim siab hom qhob cij muaj rau hom ntshav qab zib hom 2 li cas, koj yuav tsum paub koj tus kheej nrog hom hom loj thiab qhov cuam tshuam rau lub cev:

Rye Zoo dua siv nyob rau hauv kev sib xyaw nrog ceg. Nws pab txhawm rau txhawm rau txhawm rau cov metabolism, muab lub siab ntev ntawm satiety, yog ib hom "txhuam" rau txoj hnyuv vim muaj cov xov loj coarse.
Kev Cuam Tshuam. Cov neeg tseem ceeb yog cov neeg muaj ntshav qab zib thiab cov neeg uas xav poob ceeb thawj lub cev. Nws ua hauj lwm los ntawm kev txo qis ntawm carbohydrates hauv cov khoom tiav. Koj tuaj yeem yuav cov khoom noj tsuas yog hauv cov haujlwm tshwj xeeb.
Tseem grain. Nws yog cov nyiam ntau yam rau txhua tus neeg uas saib xyuas lawv kev noj qab haus huv. Nws yog tsim los ntawm qhov tsis muaj nplej, lub khauj khaum uas muaj cov vitamins thiab pob zeb hauv av.
Mov ci thiab hlais. Vim tias tsis muaj cov poov xab, nws muaj txiaj ntsig zoo rau lub xeev ntawm txoj hnyuv thiab endocrine system, thiab txaus siab rau kev tshaib plab mus ntev.

Cov qhob cij thiab hom 2 mob ntshav qab zib sib xyaw ua ke, tshwj xeeb yog tias koj xaiv cov zaub mov kom tsim nyog ua ntej thiab tsis txhob tsom rau ib qho khoom lag luam twg. Mov ci muab lub siab ntev ntawm satiety, debugs ua haujlwm ntawm lub plab zom mov, ntau yam ntawm lub cev. Txoj cai tseem ceeb hauv nws siv yog kev sim.

Yog tias koj tsis paub meej txog qhov xaiv cov khoom noj zoo, koj tuaj yeem tiv toj rau tus neeg noj zaub mov. Tus kws tshaj lij yuav tsis tsuas qhia koj txog hom khob cij rau ntshav qab zib tuaj yeem noj tau, tab sis kuj tseem pab ua kom ze rau cov zaub mov raws li cov kev txwv ntawm tus neeg mob.

Tsis tas li ntawd, tsis txhob hnov qab ua ntu zus rau kev soj ntsuam, saib xyuas tsis tsuas yog theem ntawm cov piam thaj, tab sis kuj muaj cov roj cholesterol thiab kab mob siab thiab kab mob ntshav ntswg. Koj yuav tsum tsis txhob cia siab rau cov khoom noj khoom haus - raws sij hawm thiab xaiv cov tshuaj kho tau yooj yim yuav pab tau yooj yim rau tus neeg mob lub neej thiab pab kom tsis txhob muaj teeb meem ntawm tus kab mob. Kev tshuaj xyuas tsis tu ncua los ntawm tus kws kho mob endocrinologist yuav pab kom pom tias lub sijhawm tsis zoo thiab tshem tawm lawv qhov cuam tshuam rau tus neeg mob lub neej thiab lub neej.

Txij li muaj ntshav qab zib yog ib qho mob uas niaj hnub siv tsis tau, cov neeg mob yuav tsum coj lub neej noj qab haus huv, kev tawm dag zog, noj kom zoo thiab tsis tu ncua. Qhov no yuav pab tau nce tus txheej txheem kev ua neej, txo kev pheej hmoo thiab zam kev cuam tshuam ntawm tus kabmob.

Balabolkin M.I. Tag nrho lub neej muaj ntshav qab zib. Moscow, Publishing House Universum Publishing House, 1995, 112 nplooj ntawv, luam tawm 30,000 daim.
Chernysh, Pavel Glucocorticoid-metabolic txoj kev xav ntawm hom 2 mob ntshav qab zib mellitus / Pavel Chernysh. - M .: LAP Lambert Kev Kawm Tshaj Tawm, 2014 .-- 901 p.
Cov teeb meem niaj hnub ntawm endocrinology. Qhov Teeb Meem 1. - M.: Lub Xeev Lub Tsev Luam Ntawv Cov Ntaub Ntawv Kho Mob, 2016. - 284 c.
Kilo C., Williamson J. Mob ntshav qab zib yog dab tsi? Cov Tseeb thiab Cov Lus Pom Zoo Moscow, Mir Publishing House, 1993, 135 phab, ncig 25,000 daim ntawv luam.

Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau tshaj 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj xyuas lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, yuav tsum tau sab laj nrog tus kws kho mob tshwj xeeb.

Muffin Sib Raug Zoo

Hmoov cov khoom lag luam, uas yuav tsum tau muab cais tawm ntawm kev noj haus ntawm cov neeg mob ntshav qab zib, yog cov khoom qab zib thiab txhua hom hmoov nplej confectionery. Qhov no tau piav qhia los ntawm qhov tseeb hais tias ci yog ci los ntawm hwm cov hmoov nplej thiab muaj qhov ntau ntawm cov khoom noj tau yooj yim zom zom. Raws li, nws qhov glycemic Performance index yog qhov ntau tshaj, thiab thaum twg ib tus bun noj, ib tus neeg tau txais kev cai yuav luag txhua lub limtiam qab zib.

Tsis tas li ntawd, kev ci muaj ntau lwm yam kev cuam tshuam uas cuam tshuam rau kev mob ntawm cov ntshav qab zib:

margarine
qab zib
flavors thiab additives
qab zib fillers thiab cov khoom.

Cov tshuaj no pab txhawb tsis tau tsuas yog ua rau muaj ntshav qab zib ntau ntau, tab sis kuj tseem ua rau cov cholesterol ntau ntxiv, uas ua rau muaj kev pheej hmoo ntawm kev mob plawv, hloov pauv cov ntshav thiab ua rau muaj kev tsis haum tshuaj.

Kev siv ntawm cov khoom siv hluavtaws sib xyaw ua rau muaj qhov nce ntxiv ntawm lub nra rau daim siab thiab tus txiav, uas twb tau txais kev txom nyem hauv cov neeg mob ntshav qab zib. Tsis tas li ntawd xwb, lawv cuam tshuam cov plab zom mov, ua rau kub siab, txhaws thiab ua pa, feem ntau ua rau ua xua.

Hloov cov khoom qab zib qab zib, koj tuaj yeem siv cov khoom qab qab kom qab dua:

txiv hmab txiv ntoo qhuav
marmalade
khaub noom,
txiv ntoo
mob ntshav qab zib
fructose
chocolate dub
Cov txiv ntoo tshiab
tseem grain tuav.

Txawm li cas los xij, thaum xaiv cov khoom noj qab zib, suav nrog cov txiv hmab txiv ntoo, cov ntshav qab zib yuav tsum xub soj ntsuam cov piam thaj hauv qab ntawm lawv, thiab nyiam cov uas nws tsawg dua.

Kev noj mov rau cov neeg muaj ntshav qab zib yog qhov raug. Tom qab tag nrho, cov khoom no yog nplua nuj nyob hauv cov tshuaj yeeb dej caw uas muaj txiaj ntsig. Tab sis tsis yog txhua hom khob cij tuaj yeem noj cov neeg mob ntshav qab zib, lawv yuav tsum xaiv ntau yam uas cov ntsiab lus ntawm cov khoom noj yooj yim zom tau cov zaub mov muaj tsawg, thiab cov zaub protein thiab fiber ntau yog qhov ntau. Cov khob cij zoo li no yuav coj tau txiaj ntsig nkaus xwb thiab yuav ua rau koj txaus siab saj yam tsis muaj txim.