Qab Zib Ua Ntshav Qab Zib Ua Qab Zib Ua Mov

Los ntawm phau ntawv koj yuav tau txais luv luv tag nrho cov ntaub ntawv tsim nyog rau tus mob ntshav qab zib: dab tsi yog ntshav qab zib thiab dab tsi yog cov hauv paus ntsiab lus ntawm nws txoj kev kho mob, yog dab tsi muaj teeb meem ntshav qab zib thiab kev tiv thaiv, txhua yam hais txog kev noj haus thiab hnub yoo mov. Tab sis qhov tseem ceeb tshaj plaws yog kom npaj zaub mov noj kom qab thiab noj qab haus huv, vim hais tias cov lus txib tseem ceeb ntawm cov ntshav qab zib yog: "Noj kom ciaj, tsis txhob nyob noj!" paub ntawm tus kab mob no xub pom.

Cov txheej txheem

• Taw qhia
• Mob ntshav qab zib yam tseem ceeb
• Cov tsos mob ntawm tus mob ntshav qab zib
• Cov hauv paus ntsiab lus ntawm kev kho mob ntshav qab zib
• Ib me ntsis txog cawv
• Noj qab zib rau cov ntshav qab zib

Cov ua kom paub tej thooj ntawm phau ntawv 100 zaub mov txawv rau ntshav qab zib. Cua, noj qab nyob zoo, siab ncaj, kho neeg mob (Irina Vecherskaya, 2013) muab los ntawm peb phau ntawv tus khub - litres cov tuam txhab.

Noj qab zib rau cov ntshav qab zib

Ntshav qab zib yog kab mob metabolic. Thiab vim tias cov ntshav qab zib muaj feem cuam tshuam rau lub cev kev nqus khoom noj kom noj qab haus huv, nws yog qhov tseem ceeb tshaj plaws kom paub dab tsi thiab thaum yuav tsum noj.

Cov carbohydrates los ntawm cov khoom noj hauv cov txheej txheem ntawm kev sib sau ua ke yog hloov mus rau hauv cov piam thaj, uas nyob hauv cov ntshav. Thaum tsis muaj cov insulin txaus hauv lub cev ntawm tus neeg mob ntshav qab zib, lub hlwb ntawm lub cev tsis tuaj yeem siv cov piam thaj tsim lub zog. Nws nyob hauv cov ntshav thiab ntshav qab zib cov ntshav ua lub siab tsis tsim nyog. Yog li ntawv kev npaj khoom noj khoom haus yog qhov tsim nyog, uas yog vim li cas kev noj zaub mov kom raug yuav pab tus neeg mob ntshav qab zib.

Rau cov neeg mob ntshav qab zib, kev noj haus thiab kev noj haus yog qhov tseem ceeb.

Nco ntsoov! Vim tias plam lossis noj mov qeeb, qib cov piam thaj hauv cov ntshav tuaj yeem poob qis thiab ua rau cov ntshav qis - ua rau muaj kev phom sij!

Txoj kev xav tau rau tib neeg lub cev txhua hnub nws txawv nyob ntawm lub cev qhov hnyav thiab siv ua zog thiab yog:

1. Cov protein - 80-120 grams lossis li 1-1.5 grams rau 1 phaus ntawm lub cev hnyav (tab sis tsis qis dua 0.75 grams rau 1 phaus ntawm lub cev hnyav).

2. Cov rog - los ntawm 30 txog 80-100 grams.

3. Cov carbohydrates - qhov nruab nrab ntawm 300-400 grams. Lawm, qhov hnyav ntawm cov khoom uas muaj cov feem no muaj ntau dua, yog li 100 g ntawm cov protein nkag mus rau hauv lub cev, nws yog qhov tsim nyog kom noj 0.5 kg nqaij nyug lossis 0.55 kg ntawm cov roj tsis muaj roj.

Kev noj haus ntawm tus neeg muaj ntshav qab zib yuav tsum muaj kev sib luag thiab muaj ntshav siab.

Nyob ntawm seb hom kev ua si, ib tus neeg laus yuav tsum haus cov lej hauv qab ntawm kilocalories ib hnub:

- cov neeg koom nrog kev ua haujlwm hauv lub cev ntau heev - 2000–2700 kcal,

- cov neeg koom nrog kev ua haujlwm ib puag ncig lub cev - 1900–2100 kcal,

- lub sijhawm ua haujlwm tsis cuam tshuam txog lub zog cev - 1600 --1800 kcal,

- cov neeg muaj ntshav qab zib - 1200 kcal (noj zaub mov muaj calorie tsawg).

Nws raug nquahu kom hloov tsiaj protein nrog zaub - uas yog, lentils, kua thiab nceb. Tshaj cov tsiaj protein ntau tsis muaj txiaj ntsig, tshwj xeeb tom qab 40-50 xyoo.

Nws raug nquahu kom noj cov ntsev tsawg, vim tias nws qhov dhau los yog tso rau hauv cov pob qij txha, thiab tseem tuaj yeem ua rau txhim kho kev tawg.

Khoom noj yog npaj zoo dua nyob rau hauv txoj kev uas qab zib los ntawm nws yog nqus maj mam.

Cov zaub mov yuav tsum sov dua tsis txhob kub, haus dej txias dua li sov, qhov sib xws ntawm cov zaub mov tseem ceeb - nws yuav tsum yog coarse, grainy, fibrous.

Nws tsis pom zoo kom noj zaub mov ci lossis nqaij nyeg xws li qos yaj ywm mos mos lossis semolina.

Nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv qhov xwm txheej hauv qab no: cov tshuaj fiber ntau hauv cov zaub mov, cov piam thaj qeeb dua yog nqus los ntawm lawv.

Kev noj zaub mov zoo rau cov neeg mob ntshav qab zib hom I

Cov pluas noj no nws muaj nws tus kheej. Yog li, rau cov ntshav qab zib tau txais insulin, txhua yam khoom feem ntau yog muab faib ua peb pawg:

- thawj pab pawg - cov khoom lag luam uas tuaj yeem noj, tab sis nco ntsoov suav lawv hauv chav ua mov ci (XE) thiab tswj cov nyiaj noj,

- pab pawg thib ob - cov khoom uas tuaj yeem noj nrog yuav luag tsis muaj kev txwv thiab tsis suav rau hauv XE,

- pawg thib peb - ​​cov khoom lag luam uas tsis siv rau hauv cov khoom noj. Lawv tsuas yog siv los daws qhov kev tawm tsam ntawm kev mob ntshav qab zib.

Khoom qab zib “qab zib”. Cov no suav nrog: cov piam thaj ntshiab, piam thaj thiab fructose-txiv hmab txiv ntoo, kua txiv thiab cov dej qab zib, khaws cia, kua txiv hmab txiv ntoo, khoom qab zib, ncuav qab zib, ncuav khob noom, qab zib, muffins, ncuav qab zib, kua mis nyeem, qab zib, dej qab zib thiab qab zib txhua yam.

Qee cov khoom noj qab zib muaj cov rog - nws yog qab zib, tshij thiab chocolate. Lwm yam khoom noj qab zib yog khoom qab zib (ncuav thiab ncuav). Tseem lwm qhov tau npaj los ntawm cov txiv hmab txiv ntoo (khaws cia, compotes, kua, dej qab zib). Plaub - tsuas yog txiv hmab txiv ntoo lossis txiv ntoo hauv lawv daim ntawv xeeb (piv txwv li, txiv hmab). Tag nrho cov khoom lag luam no muaj ib yam nyob rau hauv ntau - nce qab zib hauv daim ntawv ntawm cov piam thaj thiab sucrose, uas yog, lawv muaj cov carbohydrates uas tau nqus los ntawm lub cev ntawm qhov siab ceev.

Cov carbohydrates yooj yim yog nqus tau sai heev thiab nkag mus rau hauv cov ntshav li ntawm 3-5 feeb, thiab kev nqus yuav pib twb pib hauv lub qhov ncauj kab noj hniav. Cov carbohydrates nyuaj, raws li tau hais los saum no, yuav tsum xub nkag rau hauv lub plab thiab tig mus rau hauv cov yooj yim hauv qab qhov kev ua ntawm cov kua txiv, vim li no, lawv tau nqus qeeb dua thiab ntawm qhov nrawm sib txawv rau ntau hom zaub mov.

Cov khoom noj ua kom yooj yim carbohydrate tsis pom zoo rau cov neeg mob ntshav qab zib. Qhov kev txwv no txuas nrog qhov tseeb tias lawv muaj “cov piam thaj tam sim ntawd”, uas ua rau cov piam thaj hauv ntshav ntau tuaj sai. Qhov kev txwv no siv sib npaug rau cov neeg mob ntshav qab zib ntawm thawj thiab hom thib ob, tshwj tsis yog hauv kis tshwj xeeb: rau txhua yam ntshav qab zib, kom tawm hauv lub xeev ntawm cov ntshav qab zib tsawg, koj yuav tsum noj zaub mov nrog qab zib "sai".

Cov khoom lag luam hauv qab no yog siv rau qhov no: - qabzib - nyob rau hauv daim ntawv ntawm cov ntsiav tshuaj lossis daws, - txiv quav ntswv, kua txiv, raisins, - qab zib - pob, qab qab zib, - caramel, - qab zib, txiv qaub, Pepsi, npau suav, kvass, - kua txiv ( ua ntej ntawm tag nrho - kua txiv kua), - zib mu - muaj cov kua nplaum sib luag thiab fructose. Khoom qab zib, ncuav qab zib, ncuav qab zib, chocolate, qab zib muaj “qab zib sai”, uas pib maj mam nrawm dua: tom qab 10-15 feeb. Nws nyob ntev rau cov ntshav qis. Lawv muaj cov rog rog ntau nyob rau hauv lawv cov muaj pes tsawg leeg, uas ua kom qeeb ntawm qhov nqus ntawm carbohydrates. Yog li, yog tias cov tsos mob ntawm hypoglycemia muaj tseeb heev, nws yog ib qho tsim nyog siv cov piam thaj ntshiab thiab qab zib, cawv txiv hmab, zib ntab, kua txiv, kvass. Yog tias cov tsos mob ntawm hypoglycemia tsis muaj zog, ces koj tuaj yeem noj ib lub ncuav, tab sis zoo dua - tsib daim suab thaj (kom lav) thiab ib qho ncuav ci lossis peb - ​​ncuav qab zib. Cov ncuav qab zib tsis yog rog ntau npaum li ncuav mog qab zib lossis ncuav qab zib ncuav, thiab cov nyhuv yuav pom tau ntau yam.

Mis nyuj khov. Ua ntej, koj tsis tas yuav tshem tawm qhov kev tawm tsam ntawm hypoglycemia nrog dej khov, thiab thib ob, tsis txhob hloov ib feem ntawm cov khoom noj qab zib nrog khoom noj txom ncauj lossis khoom noj txom ncauj ua ntej yuav mus pw - koj tuaj yeem tau txais tib yam hypoglycemia hauv ib teev. Qhov tseeb yog tias txawm hais tias cov mis nyuj khov muaj cov sucrose, nws yog oily thiab txias heev, thiab ob qhov xwm txheej no cuam tshuam qeeb ntawm kev nqus ntawm qab zib. Raws li cov txiaj ntsig, cov dej khov yog ib qho ntawm cov khoom lag luam nrog "qab zib qeeb", nws tuaj yeem noj tau hauv 50-70 grams thaum nruab hnub lossis ua khoom qab zib. Mis nyuj khov yuav tsum pauv mus rau chav ua khob cij thaum tus nqi ntawm 65 g = 1 XE.

Nws tsis yog qhov yuav tsum tau muab cov dej khov nrog cov zaub mov kub lossis dej kub, vim nws "cov khoom txias" yuav tsis muaj zog.

Mov ci Vim li cas cov ntshav qab zib tau xav tau dub khob cij? Vim tias, txawm hais tias ib daig dawb sib luag rau ib lub khob cij, nws tsis yog qhov zoo nkauj thiab ntxhib - yog li ntawd, qhov nqus ntawm cov carbohydrates hauv cov khob cij dawb yuav pib hauv 10-15 feeb, thiab cov ntshav qab zib yuav nce siab. Yog tias muaj xim av qhob cij, tom qab ntawd cov piam thaj pib sawv tom qab 20-30 feeb, thiab qhov nce no yog du, vim tias cov ncuav ci tuaj ua noj ntev dua hauv lub plab thiab cov hnyuv - txog 2-3 teev. Yog li, cov mov ci yog cov “qab qab zib qeeb” khoom.

Hmoov nplej thiab khoom noj ci. Tag nrho cov cereals thiab cereals ua siav los ntawm lawv - buckwheat, mov, semolina, millet, oatmeal - muaj cov khoom noj sib npaug nrog: 2 tablespoons ntawm cereal sib npaug rau 1 XE.

Txawm li cas los xij, cereals los ntawm buckwheat, millet thiab oatmeal yog sib piv hauv qhov nqus tus nqi nrog cov mov ci, uas yog, lawv tau ua hauv plab thiab plab hnyuv txog li 2-3 teev. Yog li, lawv tseem muaj "qab zib qeeb".

Semolina tsis yog qhov xav tau heev, vim tias nws yog yoo dua. Nws txoj kev sib xws yog zoo li ib lub npas dawb, yuav luag tsis muaj fiber ntau, thiab vim li ntawd, kev nqus sai dhau - "qab zib sai".

Cov nplej zom thiab nplej zom, uas tau npaj los ntawm cov hmoov nplej zoo, tuaj yeem siv los ntawm suav lawv hauv chav ua mov ci (XE).

Thaum siv cov hmoov nplej, nws yog ib qho tsim nyog yuav tsum ua raws li qee qhov kev cai:

- tsis txhob noj pasta, thiab rau lawv - sov qos kua zaub,

- yog tias koj noj nplej zom, dumplings, pancakes, qos yaj ywm, tom qab ntawd "noj nws" nrog zaub qhwv lossis zaub ntug hauv paus - lawv muaj cov tshuaj fiber ntau, uas yuav ua rau kom cov zaub mov carbohydrates qeeb dua.

- yog tias koj noj qos yaj ywm - tom qab ntawd tsis txhob noj mov, hnub thiab raisins hauv pluas mov no, “tom” nws nrog kua dib lossis sauerkraut.

Lub khauj khaum ntawm dumplings yog qhov tseem yog nplej zom, tab sis dumplings hauv tsev muaj qab qab dua li cov nplej zom, thiab muaj cov kev xaiv: yog tias koj xav noj cov dumplings, tom qab ntawd noj lawv koj tus kheej thiab noj lawv, muab plaub lub dumplings me me yog ib chav ua mov ci (XE).

Cov xwm txheej zoo sib xws nrog tsev ci. Cov ncuav qab zib uas ua tom tsev thiab pancakes yog qhov zoo rau cov yuav "yuav": thawj, koj tsis tuaj yeem muab qab zib rau hauv khob noom cookie, tab sis siv cov qab zib, thiab qhov thib ob, tsuas yog siv cov hmoov nplej rye los yog sib xyaw ntawm cov rye thiab nplej. Cov poov xab poov xab los ntawm qhov hnyav yog qhov sib npaug ntawm cov mov ci: 25 g ntawm mov paj yog sib npaug rau 1 XE.

Nws yog ib qho tseem ceeb kom nco ntsoov thaum twg thiaj li pib noj mov tom qab txhaj tshuaj los yog noj tshuaj ntsiav. Txhua yam nws yog nyob ntawm cov xwm txheej hauv qab no:

- txij li lub sijhawm pib los ntawm kev ua ntawm insulin lossis qis-txo cov tshuaj,

- Los ntawm cov khoom noj dab tsi koj yuav noj, nrog "piam thaj qeeb" lossis "nrawm",

- los ntawm cov ntshav qab zib kom ntshav tiaj npaum li cas ua ntej txhaj tshuaj insulin los yog noj tshuaj hypoglycemic. Yog tias cov piam thaj hauv ntshav siab, tom qab ntawd koj yuav tsum muab lub sijhawm tshuaj rau nws kom txo qis. Yog li, piv txwv li, yog tias cov piam thaj hauv ntshav yog 5-7 mmol / L thaum lub sijhawm txhaj tshuaj insulin lossis tshuaj noj ntsiav tshuaj, tom qab ntawd koj tuaj yeem pib noj tom qab 15-20 feeb, yog tias cov ntshav qab zib yog 8-10 mmol / L, uas yog, koj yuav tsum pib tom qab 40– 60 feeb

Lus txhais ntawm chav ua mov ci (XE)

Lub ntsiab ntawm cov hmoov nplej khoom yog khob cij - mov ci ncuav mog qab zib ua los ntawm cov hmoov txhuv lossis cov qhob cij tshwj xeeb rau cov neeg mob ntshav qab zib, muaj cov khoom noj ntxiv ntawm oats.

Siv ib lub khob cij dub ntawm cov qauv zoo ib yam li lub “cib”, txiav ib daim ntev li ntawm ib nti thiab faib ua ib nrab. Peb tau txais ib daim khob cij - zoo li feem ntau yog txiav hauv tsev thiab hauv chav noj mov. Daim no hnyav hnyav 25 grams yog hu ua chav ua mov (XE), thiab nws sib raug rau ib lub khob cij.

Ib lub khob cij muaj 12 g ntawm carbohydrates. Txhua cov khoom muaj carbohydrate, coj hauv qee qhov ntau los ntawm qhov hnyav, tuaj yeem sib npaug rau 1 XE. Ntawm chav kawm, qhov no yog tag nrho cov kwv yees rov ua raws li cov ntaub ntawv sim, tab sis txawm li cas los nws qhia txog kev hwm rau cov ntsiab lus carbohydrate hauv cov khoom lag luam.

Lub tswv yim ntawm kev rov siv cov khoom noj muaj cov carbohydrate yog ib qho tseem ceeb tshaj plaws rau tus neeg mob uas muaj ntshav qab zib hom 1.

Ib lub khob cij muaj nyob hauv:

- granulated qab zib - 1 tablespoon,

- qog qab zib - 2.5 qog (12 g),

- zib mu - 1 tablespoon,

- kvass - 1 khob (200 ml),

- txiv qaub - 3/4 khob (130 ml),

- kua txiv apple - tsawg dua li 1/3 khob (80 ml),

- kua txiv txiv hmap - 1/2 khob (100 ml),

- khob cij thiab yob - ib qho, tsuas yog butter, 1 daim ib qho,

- hmoov txhuv nplej siab - 1 tablespoon,

- tej hmoov nplej - 1 tablespoon (nrog rau swb),

- cov poov xab poov xab hmoov - 25 g,

- nqaij ncuav qab zib - tsawg dua ib nrab ntawm cov ncuav,

- breadcrumbs - 1 tablespoon (15 g),

- fritters - ib nrab,

- dumplings - ob daim,

- dumplings - plaub daim,

- porridge (ib qho twg cereal qhuav) - 2 diav,

- cutlet (tov nrog qaws) - ib qho nruab nrab,

- kua - ib qho nruab nrab (100 g),

- pear - ib qho nruab nrab (90 g),

- txiv tsawb - ib nrab txiv (90 g),

- txiv kab ntxwv, txiv kab ntxwv qaub - ib qho nruab nrab (170 g),

- kab xeb - peb me me (170 g),

- dib liab - 400 g nrog tev,

- melon - 300 g nrog tev,

- apricot - peb nruab nrab (110 g),

- txiv duaj - ib qho nruab nrab (120 g),

- xiav plums - plaub nruab nrab (100 g),

- txiv puv luj - 90 g nrog tev,

- pomegranate - ib qho loj (200 g),

- persimmon - ib qho nruab nrab (80 g),

- qhuav apricots, prunes, raisins - 20 g,

- berries (txiv pos nphuab, txiv pos nphuab, blackberries, currants, blueberries, raspberries, gooseberries, lingonberries) - ib khob (150 g),

- qos yaj ywm - ib me tuber,

- mashed qos yaj ywm - 1.5 tablespoons,

- kib qos yaj ywm - 2 tablespoons (12 slices),

- tej daim tawv nyias (qos yaj ywm qhuav) - 25 g,

- legumes - 5 diav,

- pob kws - ib nrab ntawm cob (160 g),

- ntsuab peas - 110 g (7 diav),

- zaub qhwv - 300-400 g,

- taub dag, dib - 600-800 g,

- txiv lws suav - 400 g,

- beets, carrots - 200 g,

- mis, qab zib ntawm tej cov ntsiab lus rog, kefir - 1 khob (250 ml),

- syrniki - ib nrab,

- mis nyuj khov - 65 g,

- txiv kab ntxwv qaub los yog kua txiv kab ntxwv - 1/2 khob (130 ml),

- npias cov npias - ib khob (250 ml).

Txiv hmab txiv ntoo, thiab thiab zaub

Txiv hmab txiv ntoo thiab cov txiv ntoo sib txawv hauv lawv lub zog los ntawm lawv qhov peev xwm nce ntshav qab zib. Piv txwv li, txiv hmab txiv ntoo ntawm tib lub cev, tab sis ntawm ntau ntau yam, ua zoo ib yam: sib npaug hauv qhov hnyav thiab kua qab zib sib npaug nce ntshav qab zib ntau ntau. Qhov qaub saj ntawm txiv apples tsis yog los ntawm qhov tseeb tias lawv muaj suab thaj tsawg dua cov qab zib, tab sis los ntawm qhov tseeb tias lawv muaj kua qaub ntau. Qhov no txhais tau hais tias tsis muaj qhov sib txawv ntawm kev noj zaub mov ntawm lub txiv apple thiab qab zib, thiab koj tuaj yeem noj cov txiv av qab twg uas tsis hnov ​​qab suav rau hauv chav ua mov.

Cov txiv hmab txiv ntoo muaj cov txiv hmab txiv ntoo qab zib (fructose), uas yog, lawv muaj "qab zib sai" thiab tuaj yeem nce cov ntshav qab zib sai sai, hauv 15 feeb.

Txiv kab ntxwv, uas cov kua nplaum nyob hauv qab, tuaj yeem noj tau ntawm 4-5 tsob txiv ntoo, tab sis ntau zaus nws tau siv los txhawm rau txo kev tawm tsam ntawm kev mob ntshav qab zib. Undesirable yog cov txiv hmab txiv ntoo nrog cov ntsiab lus siab ntawm fructose - persimmon thiab fig. Tsis txhob noj cov txiv hmab txiv ntoo qhuav - raisins, prunes, apricots qhuav. Cov txiv hmab txiv ntoo qhuav tau hloov mus ua cov qhob cij (20 g = 1 XE), tab sis nws zoo dua los hloov 4-5 daim ntawm apricots qhuav nrog kua txiv lossis txiv kab ntxwv qaub, qhov no muaj txiaj ntsig ntau dua, vim cov txiv hmab txiv ntoo tshiab muaj ntau cov vitamins.

Tso cai txiv hmab txiv ntoo thiab berries: txiv apples, pears, citrus txiv ntoo

Tsawg tsim nyog tab sis qee zaum siv tau txiv hmab txiv ntoo thiab txiv ntoo: tsawb thiab pineapples.

Qhov kev pab rau txiv hmab txiv ntoo yuav tsum tsis pub tshaj 2 XE nyob rau ib hnub, thiab nws yuav tsum tau muab faib ua ob ntu: piv txwv li, noj txiv apple thaum tav su, thiab txiv kab ntxwv qaub thaum plaub teev tav su, nruab nrab ntawm noj su thiab noj hmo. Ib zaug ntxiv, nws yuav tsum tau rov qab hais tias nyob hauv txhua cov txiv hmab txiv ntoo thiab cov txiv ntoo - "qab zib sai." Qhov no txhais tau tias koj yuav tsum tsis txhob noj ib qho kua txiv ntawm khoom noj txom ncauj kawg - ua ntej yuav mus pw, txij thaum cov piam thaj thawj nce sai dua thiab tom qab ntawd tsub, thiab thaum plaub tag kis yuav muaj cov tsos mob ntawm lub qog ntshav qab zib.

Cov kua txiv uas muaj kua qab zib nrog cov piam thaj yog qhov tsis xav tau, tshwj tsis yog muaj kev cuam tshuam ntawm kev txo qis ntawm lub qog ntshav qab zib. Cov kua txiv, uas muaj kev lag luam tawm, tuaj nrog qab zib thiab tsis muaj qab zib, ntuj. Tab sis cov kua dej ntsuab muaj cov fructose thiab tsis muaj fiber. Fiber ntau ua rau nqus qis qis, thiab nws qhov tsis tuaj yeem ua rau qhov tseeb tias "qab zib sai" ntawm cov txiv hmab txiv ntoo hauv lawv cov kua yuav ua rau "yuav luag sai".

Yog li, peb tuaj yeem xaus tias kev sib tsoo, hloov mus rau hauv lub sam thiaj lossis kua txiv ntawm cov khoom tso cai los ntawm tus neeg mob ntshav qab zib mellitus hloov nws mus rau hauv cov khoom uas tsis xav tau, thiab nws yog preferable tias nws nyuaj, fibrous thiab txias rau cov ntshav qab zib.

Cov zaub ntsuab yog cov tseem ceeb tshaj plaws ntawm daim ntawv qhia zaub mov rau cov neeg mob ntshav qab zib, vim lawv muaj yuav luag tsis muaj carbohydrates lossis roj, tab sis lawv muaj fiber ntau. Tab sis muaj cov kev txwv, raws li qee cov zaub muaj ntau nplua nuj nyob hauv cov carbohydrates - ua ntej txhua yam, qos yaj ywm muaj qhov vau me. Cov qos yaj ywm tuaj yeem noj, tab sis nrog cov nyiaj teev nruj: ib qho me me hau qos (me dua ntau dua li ib lub qe qaib) yog sib npaug rau 1 XE. Nws yog qhov zoo dua rau noj cov qos yaj ywm hau, vim tias nws nce qab zib ntau dua li ntau dua qos yaj ywm mashed.

Ntxiv rau cov qos yaj ywm, pob kws, uas tseem muaj cov hmoov txhuv nplej siab (160 g = 1 XE), thiab legumes (taum pauv, taum, taum pauv, ntawm tus nqi 5-7 diav ntawm cov khoom muag ib zaug) yuav tsum tau hloov pauv mus ua cov qhob cij.

Lawv tsis xav tau nyiaj txiag: zaub qhwv ntawm txhua yam, carrots, radishes, radishes, turnips, txiv lws suav, dib, zucchini, txaij, ntsuab thiab dos, zaub xas lav, rhubarb, zaub ntsuab (zaub txhwb qaib, dill, thiab lwm yam). Beets thiab carrots yog qab zib, tab sis lawv tuaj yeem noj tau yam tsis muaj kev txwv, vim lawv muaj fiber ntau. Tab sis yog tias koj npaj cov kua zaub ntug hauv ntuj tsis muaj qab zib, tom qab ntawd, tsis zoo li lub noob taum lossis tag nrho cov carrots, koj yuav tsum hloov nws rau chav ua mov ci (1/2 khob = 1 XE).

Tsis tas li, tsis muaj kev txwv (tsis pub dhau qhov txwv tsim nyog, tau kawg), nceb thiab taum pauv uas muaj zaub protein muaj peev xwm tso cai.

Cov rog cov zaub (paj noob hlis, thiab lwm yam) tsis tau coj mus rau hauv tus account, koj tuaj yeem tsis quav ntsej cov txiv ntoo thiab noob.

Cov khoom lag luam xws li ice cream, qab zib yogurt, qab zib thiab curds yog cov khoom qab zib, thiab lawv cov yam ntxwv tau hais saum toj no. Ntawm lwm cov khoom siv mis nyuj, tsuas yog kua (mis nyuj, qab zib, kefir ntawm cov ntsiab lus rog) yuav tsum tau coj mus rau hauv tus lej ntawm tus nqi ntawm 1 khob = 1 XE. Qaub cream (txog 150-200 g), tsev cheese, butter thiab cheese xyaum tsis nce ntshav qab zib, lawv muaj roj ntau. Qhov yuav tsum tau lees paub rau cov khoom ua kua yog vim qhov tseeb tias nyob hauv lawv lactose (mis qab zib) muaj nyob hauv daim ntawv yaj, uas yog, nws yog nqus tau yooj yim thiab sai sai. Cheesecakes rau cov hmoov uas tau ntxiv yuav tsum tau coj mus rau hauv tus account raws li tus cai: ib qho khoom noj nruab nrab-cheesecake - 1 XE.

Nqaij thiab nqaij ntses

Nqaij thiab ntses cov khoom lag luam nthuav tawm qee qhov nyuaj ntawm kev sau nyiaj. Nws tsis yog yuav tsum tau coj mus rau hauv tus account nqaij thiab nqaij ntses (kib lossis hau), qe, ham, nqaij hnyuv ntxwm, nqaij ntses thiab lwm yam khoom uas cov nqaij thiab ntses cov khoom tau nthuav tawm hauv daim ntawv ntshiab, tsis muaj impurities - tom qab ntawd lawv tsis nce ntshav qab zib.

Txawm li cas los xij, cov hmoov txhuv nplej siab ntxiv rau cov hnyuv ntxwm siav thiab hnyuv ntxwm, thiab cov qhob cij thiab cov qos yaj ywm ntxiv rau txiav txiav. Cutlets tuaj yeem npaj tau ntawm nws tus kheej thiab faib nrog qhov tsawg kawg ntawm cov carbohydrates.

Kwv yees, peb tuaj yeem xav tias ob lub hnyuv ntxwm lossis 100 g ntawm sausage sib npaug yog li 0.5-0.7 XE.

Cov dej cawv haus nws tau soj ntsuam ob qho tib si ntawm lub zog thiab cov piam thaj hauv lawv.

Caw cawv muaj raws li nram no:

- canteens - dawb, liab thiab liab, uas tau muab faib ua qhuav (txiv hmab qab zib fermented yuav luag tag nrho) thiab semi-qab zib (3-8% suab thaj), lawv cov cawv cawv yog 9-17%. Ntau hom cawv: Tsinandali, Gurjaani, Cabernet, Codru, Pinot, thiab lwm yam),

- muaj zog - lawv cov piam thaj cov ntsiab lus yog siab txog 13%, cawv - 17-20%. Ntau hom cawv: chaw nres nkoj, madeira, sherry, marsala, thiab lwm yam,

- khoom qab zib - cov ntsiab lus qab zib hauv lawv txog 20%, cawv cawv - txog 30% cov piam thaj, dej cawv cov ntsiab lus 15-17%. Kev lees paub ntawm cawv yog Cahors, Tokaj, Muscat, thiab lwm yam.

- ci ntsa iab - suav nrog champagne: qhuav - yuav luag tsis muaj suab thaj, semi-qhuav, semi-qab zib thiab qab zib - nrog qab zib,

- qab - vermouth, qab zib cov ntsiab lus 10-16%, cawv cov ntsiab lus 16-18%.

Txhua txhua cawv, suav nrog champagne, qhov twg cov piam thaj ntau dua 5%, tsis pom zoo rau cov neeg mob ntshav qab zib mellitus.

Npias muaj cov zom zaub mov tau yooj yim hauv daim ntawv maltose yuav tsum tsis txhob noj, tshwj tsis yog muaj teeb meem txo qhov mob ntawm hypoglycemia.

Lub rooj noj mov (ua ntej ntawm txhua yam, qhuav qhuav) tau daws teeb meem, uas tsis pub ntau tshaj 3-5% piam thaj thiab kev coj ua tsis nce qib ntawm cov piam thaj hauv cov ntshav. Qhov koob tshuaj pom zoo yog 150-200 g thaum yav tsaus ntuj. Caw liab caw liab rau hauv cov tshuaj txhua hnub ntawm 30-50 g yog qhov tseem ceeb, vim nws muaj txiaj ntsig zoo rau cov hlab ntsha ntawm lub hlwb thiab tawm tsam cov xwm txheej sclerotic. Ntawm cov dej haus muaj zog, vodka thiab cognac (brandy, whiskey, gin, thiab lwm yam) raug tso cai ntawm tus nqi ntawm 75-100 g ib zaug, nrog rau kev siv tsis pub ntau tshaj 30-50 g ib hnub.

Cov kab mob loj ntawm cov ntsuj plig yuav tsum tau muab cais tawm, vim tias tus txiav ua xua yog rhiab nrog cawv thiab cuam tshuam nrog nws hauv txoj kev nyuaj. Txog peb caug feeb tom qab haus dej haus muaj zog hauv qhov tseem ceeb (200-300 g), ntshav qab zib nce siab, thiab tom qab 4-5 teev nws poob tag.

Kev hloov qab zib yog cov tshuaj uas muaj qab qab los ntawm cov pab pawg ntawm cov carbohydrates uas tsis tau hloov mus rau hauv cov piam thaj hauv lub cev lossis hloov dua siab qeeb dua sucrose. Yog li, cov khoom qab zib hloov tuaj yeem siv ua qab zib rau cov dej qab zib, qab zib, waffles, biscuits, khoom qab zib, compotes, khaws cia, kua mis thiab lwm yam. Kev lag luam tag nrho cov zaub mov noj rau cov neeg mob ntshav qab zib yog nyob ntawm lawv siv.

Cov tshuaj noj uas tau tso cai noj txhua hnub ntawm ib qho qab zib tsis yog ntau dua 30-40 g. Cov tshuaj no yuav tsum tau hloov pauv rau cov khoom qab zib lossis ncuav qab zib uas noj tau. Txhawm rau ua qhov no, koj yuav tsum tau saib lub ntim, ntau npaum li cas cov khoom qab zib hauv ib puas ntawm cov khoom.

Cov txiv khoom qab zib tuaj yeem faib ua peb pawg.

Pawg 1: xylitol thiab sorbitol. Lawv cov ntsiab lus calorie yog 2.4 kcal / g. Hauv ib qho nyiaj txog li 30 gram, cov piam thaj hauv cov ntshav tsis nce ntxiv. Lawv muaj cov kev mob tshwm sim - txoj kev ua laxative.

Pawg 2: saccharin, aspartame, cyclomat, acetacefam K, slastilin, ua tau zoo, qab zib, cereal, sucrodite, thiab lwm yam. Hauv ib qho nyiaj twg, cov piam thaj hauv cov ntshav tsis nce ntxiv. Lawv tsis muaj kev mob tshwm sim.

Pawg 3: fructose. Cov ntsiab lus calorie 4 kcal / g. Ua kom cov ntshav qabzib ntau dua 3 zaug qeeb dua cov suab thaj uas siv tau, 36 grams ntawm fructose sib raug rau 1 XE. Nws tsis muaj kev cuam tshuam tshwm sim.

Ntshav qab zib yog cov zaub mov tshwj xeeb uas cov neeg muaj ntshav qab zib ob hom tuaj yeem ua rau lawv cov pluas noj ntau yam. Cov khoom no tuaj yeem muas hauv chaw muag tshuaj, hauv cov khw muag khoom noj loj, qhov chaw muaj cov chav haujlwm tshwj xeeb rau cov ntshav qab zib.

Ntawm no yog ib daim ntawv teev luv luv ntawm cov khoom ntshav qab zib uas koj tuaj yeem nrhiav tau nyob ntawm txee ntawm peb cov khw muag khoom:

- suab thaj hloov (sorbitol, fructose, "Tsukli", "Sukrodite"),

- tshuaj yej (mob ntshav qab zib, diuretic, tiv thaiv mob), haus kas fes, chicory hmoov,

- Cov kua txiv, kev sib piv, kev txiav ntawm ntau yam, - khoom qab zib ntshav qab zib (chocolate, Sula candies),

- cov khaub noom mob ntshav qab zib hauv sorbitol lossis xylitol,

- waffles, mis nyuj khov ua nrog qab zib hloov,

- biscuits, nplej xua, nplej rye, pob cij uas txawv ntawm ntau hom (nplej, pob kws, nplej),

- kua zaub (hmoov, nqaij, goulash, mis, taum, nqaij minced),

- ntsev thiab ntsev hloov pauv (muaj ntsev tsawg, iodized),

- hloov cov mis, kua mis noj zaub mov thiab lwm yam.

Nws ntseeg tau hais tias cov khoom noj muaj ntshav qab zib tau npaj rau cov piam thaj hloov uas tsis nce ntshav qab zib. Yog li, piv txwv li, cov khoom qab zib tsis tas yuav pauv mus rau chav ua mov ci (XE). Tab sis hmoov nplej khoom - nws yog qhov yuav tsum tau rov qab nyeem, txij li lawv muaj cov hmoov txhuv nplej siab. Txhawm rau ua qhov no, pob yuav tsum tau qhia qhov tseeb ntawm cov nyiaj carbohydrates, thiab qee zaum twb muaj pes tsawg lub khob cij (XE).

Cov lus pom zoo rau Cov Neeg Mob Ntshav Qab Zib 1

Koj tuaj yeem haus cov protein ntau thiab carbohydrates raws li cov neeg muaj kev noj qab haus huv, tab sis carbohydrates yuav tsum tau suav cov naj npawb ntawm cov khob cij thiab noj lawv hauv feem.

Kev noj haus txhua hnub yuav tsum yog nruab nrab ntawm 1800-2400 kcal. Rau cov poj niam: 29 kcal rau 1 kilogram ntawm lub cev qhov hnyav; rau cov txiv neej: 32 kcal rau 1 kilus ntawm lub cev hnyav.

Cov kilocalories no yuav tsum tau los ntawm cov zaub mov hauv qab no: 50% - carbohydrates (qhob cij, zaub mov, zaub thiab txiv hmab txiv ntoo), 20% - cov protein (cov mis nyuj uas tsis muaj rog, nqaij thiab nqaij ntses), 30% - cov rog (mis nyuj tsawg, nqaij thiab nqaij ntses, zaub roj).

Kev faib khoom noj raws li cov zaub mov noj yog nyob ntawm cov kev siv tshuaj insulin tshwj xeeb thiab feem ntau yuav tsum tsis pub tshaj 7 XE ib zaug. Nrog ob qho kev txhaj tshuaj ntawm insulin nws tuaj yeem yog, piv txwv li no: noj tshais - 4 XE, "thib ob" noj tshais - 2 XE, noj su - 5 XE, khoom txom ncauj thaum nruab nrab cov pluas su thiab noj hmo - 2 XE, noj hmo - 5 XE, khoom txom ncauj ua ntej mus pw - 2 XE , tag nrho - 20 XE.

Ntawm lwm yam, nws yuav tsum tau yug los hauv lub siab tias kev faib khoom noj los ntawm cov zaub mov noj kuj yog nyob ntawm yam kev ua si. Piv txwv li, kev ua haujlwm hauv lub cev ntau dua yuav tsum muaj 2500002700 kcal lossis 25–27 XE, kev siv dag zog ib ce yuav tsum muaj 1800–2000 kcal lossis 18–20 XE, kev ua haujlwm tsis cuam tshuam nrog lub zog ua haujlwm - 1400-1700 kcal, lossis 14-17 XE Cov.

Yog tias koj yuav tsum tau noj ntau dhau, ces koj yuav tsum:

- noj cov khoom noj chilled, - ntxiv rau cov zaub mov hauv cov khoom ntawm ballast, - qhia ntxiv cov koob tshuaj ntxiv "insulin" luv luv.

Piv txwv li, yog tias koj xav noj ib qho kua ntau dhau, tom qab ntawd koj tuaj yeem haus cov zaub mov yoo mov raws li hauv qab no: coarsely grate cov kua thiab carrots, sib tov thiab txias qhov sib tov. Yog tias koj xav noj cov zaub mov dumplings, tom qab ntawd tom qab lawv nws tsim nyog noj ntawm sala los ntawm tshiab coarsely tws zaub.

Thaum kawg ntawm daim ntawv qhia tseeb.

Ntshav qab zib Ua Noj Cov Lus Qhia

Txog yuav ua li cas, ntau npaum li cas thiab yuav tsum tau noj dab tsi, tus neeg mob ntshav qab zib piav qhia nws tus kws kho mob tam sim ntawd tom qab ua kev soj ntsuam rau tus neeg mob thiab ntsuas nws qhov tam sim no. Txhawm rau kom tsis txhob yuam kev thiab ntxias cov ntshav qab zib, cov kws tshwj xeeb nyiam tso cov kev txwv dav dav los ntawm kev txwv tag nrho cov pab pawg ntawm cov khoom lag luam, xws li khoom qab zib, khoom qab zib lossis hnyuv ntxwm. Txawm li cas los xij, nrog kev txheeb xyuas cov ntsiab lus ntxaws ntxiv ntawm cov kev txwv no, ib tus tuaj yeem paub txog ntau qhov xwm txheej, kev saib xyuas uas yuav qee qhov tshem tawm cov kev txwv kev noj haus thiab thov ua kom tus neeg mob nrog ntau haiv neeg lossis, hloov pauv, nws cov zaub mov ib txwm muaj.

Thawj qhov mob uas tsis tseem ceeb yog kev soj ntsuam daim ntawv ntawm lub cev thiab kev noj qab haus huv ntawm tus neeg mob. Cov neeg mob nyhav dhau heev, mob ntshav qab zib lossis lub plab zom mov yuav tsum tso cov hmoov nplej pov tseg tag nrho, tsis muaj ib yam dab tsi yuav tsum ua li. Tab sis yog tias qhov tseem ceeb ntawm cov kab mob endocrine tuaj yeem tswj tau, thiab tus so ntawm tus neeg mob txoj kev noj qab haus huv thiab kev mob lub cev tuaj yeem hu ua kev txaus siab, muaj qhov laj thawj xav txog qee qhov kev zam ntawm cov zaub mov. Ntawm chav kawm, ib qho xov tooj ntawm cov khoom xyaw thiab cov khoom xyaw ua ke hauv kev ci yuav tseem yuav txwv - qab zib thiab khoom qab zib uas muaj nws, ntxiv rau cov roj tsw qab thiab cream, butter, hmoov nplej rau ncuav thiab zoo li ntawd. Txhua yam yog txiav txim siab los ntawm kev xaiv cov khoom thiab cov khoom xyaw, ua tsaug uas cov kab mob ntshav qab zib uas tsis muaj ntshav qab zib rau cov ntshav qab zib tuaj yeem ua rau tsis tsuas yog tsis qab, tab sis kuj tsis muaj mob (tag nrho lossis ib feem) - qhov no yog qhov xwm txheej thib ob.

Nws yog ib qho tseem ceeb kom ua raws li kev ntsuas hauv txhua yam: txawm tias lub ncuav qab zib ntawm cov khoom lag luam uas tau tso cai ntau tshaj plaws yog tseem ci, thiab koj tsis tuaj yeem ua phem rau nws nrog tus mob ntshav qab zib hom 2, txwv koj tus kheej rau ib feem me noj thaum nruab hnub.

Raws li rau qhov tshwj xeeb cov lus pom zoo, raws li uas koj xav tau xaiv cov zaub mov txawv, cov khoom lag luam thiab cov hau kev rau kev ua pies, tom qab ntawd txhua yam ntawm lawv tuaj yeem muab sau ua ke hauv cov npe:

• hmoov nplej hmoov nplej yog txwv tsis pub muaj, nrog rau uas ua los ntawm durum hom nplej, es tsis txhob siv cov buckwheat, txhuv lossis oat hmoov nplej,
• qab zib kuj raug cais tawm ntawm cov khoom xyaw uas siv tau, thiab yog tias nws tsis tuaj yeem siv cov khoom qab zib, xws li zib ntab lossis fructose, koj tuaj yeem tig mus rau cov khoom cuav uas tsis poob lawv cov khoom thaum ci,
• butter, raws li cov tsiaj rog thiab cov roj uas txhaws taus, yuav tsum tau hloov nrog cov rog rog tsawg,
• rau tag nrho cov ncuav qab zib, nws yog ib qho tsim nyog siv tsis pub ntau tshaj ob lub qe qaib, qhov kev txwv txiav uas feem ntau cuam tshuam nrog yolks,
• raws li kev txhaws, koj yuav tsum xaiv cov zaub tshiab los yog txiv hmab txiv ntoo tshiab nrog lub glycemic index, tsis kam jam, tsev cheese, nqaij, qos yaj ywm thiab lwm yam zaub mov txwv.

Looj Mem Qhia Ua Liaj Ua Noj

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 >>>

Thaum xaiv cov khoom qab zib ncuav qab zib rau cov neeg mob ntshav qab zib, koj yuav tsum ua tib zoo kawm cov ntawv qhia thiab cov khoom qhia hauv nws, ceeb toom rau cov uas tsis ntseeg nrog lawv cov lus sib xyaw. Nws tseem yog qhov yuav tsum tau ua me ntsis kev ua haujlwm suav, xav paub ntau npaum li cas calories yuav muaj nyob hauv 100 grams. servings, thiab dab tsi yuav yog nws kwv yees glycemic Performance index. Qhov no tsis yog qhov nyuaj ua, vim hais tias cov ntaub ntawv ntawm cov ntsuas no rau ib qho khoom lag luam yog hauv pej xeem (hauv cov ntawv nyeem lossis hauv Is Taws Nem). Tau kawg, ua ntej koj ua ib yam dab tsi, koj yuav tsum tham txhua yam nrog koj tus kws kho mob thiab tau txais kev pom zoo, txwv tsis pub koj tuaj yeem negate cov kev siv zog ua rau kev noj zaub mov noj.

Ncuav qab zib tsis muaj qab zib thiab hmoov

Txawm hais tias nws xav tsis thoob, raws li ntau tus kws ua noj ua haus, lub npe, hom 2 mob ntshav qab zib uas tsis muaj suab thaj thiab hmoov nplej muaj tiag tiag, thiab hauv kev saj lawv tsis muaj txoj kev qis dua rau lawv txoj kev ua ib txwm muaj, tab sis kuj hla raws li lawv cov txiaj ntsig.

Ib lub ncuav ci puv ntoob uas tsis muaj hmoov nplej thiab qab zib tuaj yeem npaj tau raws li cov lus qhia hauv qab no:

• 100 gr. walnuts
• 100 gr. prunes
• 400 gr. oatmeal ceg
• 100 gr. raisins
• 400 gr. qaub cream
• peb lub qe
• ib tsp ci hmoov
• ob lub dab tshoj
• khov kua txiv.

Ua noj pib nrog qhov tseeb tias nyob rau hauv kev sib txuas nws yog qhov tsim nyog los zom cov hmoov nplej nrog cov txiv ntoo, cov txiv ntoo qhuav thiab cov hmoov ci, ntxiv cov tshuaj tsw qab thiab. Nyob rau hauv ib lub tais cais koj yuav tsum tuav cov qe, tom qab uas lawv tau ntxiv rau cov khoom xyaw tseem ceeb, thiab tom qab ntawd tag nrho cov qog hloov. Tom qab kneading lub khob noom cookie, nws tau pw hauv lub tais ci, nteg txiv hmab txiv ntoo thiab txiv ntseej nyob saum, thiab xws li cov ncuav qab zib yuav tsum ci rau txog 35 feeb ntawm qhov kub uas tsis siab tshaj 200 degrees.

Carrot khoom qab zib

Lwm qhov pastry zaub mov yog zaub ntug hauv paus, uas tau txais txiaj ntsig rau tus neeg mob vim muaj cov vitamins thiab cov zaub mov muaj nyob hauv nws cov lus. Ntawm no koj tsis tuaj yeem ua yam tsis muaj hmoov nplej, yog li koj yuav tsum ua 200 gr. rye los yog buckwheat hmoov, tab sis ua ntej koj ua nws, koj yuav tsum ua ntej them rau cov carrots. Yog li, 500 gr. cov roj zaub ntsuab yuav tsum tau muab hlais hauv ib rab, (los yog kom zoo zoo), tab sis tsis txog thaum mashed kom tswj qhov xav ua kom tau tas li.

Tom ntej no, yeej nyob rau hauv ib lub taub ntim 50 ml ntawm txiv roj roj, plaub lub qe qe qaib, txhoov ntsev thiab 200 gr. qab zib hloov, qhov twg ces npaj carrots ntxiv, 20 gr. ci hmoov thiab cov hmoov nplej ua ntej, thiab zuaj lub khob noom cookie. Txhawm rau npog cov tais ci nrog daim ntawv ci, nws tau sau nrog khob noom cookie thiab xa mus rau qhov cub rau 50 feeb ntawm qhov kub ntawm 180 degrees, txawm hais tias lub sijhawm kawg nyob ntawm qhov ntim ntawm lub ncuav thiab lub zog ntawm lub qhov cub. Cov khoom noj qab zib tiav yuav tsum txias me ntsis, thiab ua ntej ua haujlwm, koj tuaj yeem dai cov txiv ntoo qhuav rau saum.

Ncuav mog qab zib chocolate

Tawm tsam kev nkag siab tsis meej, nrog hom ntshav qab zib hom 2, zaub mov txawv nrog cov nqaij ci tseem tuaj yeem muaj cov ncuav qab zib chocolate, npaj tsis muaj qab zib thiab txawm tias tsis muaj hmoov nplej. Txhawm rau ci xws li cov khoom qab qab thiab noj qab nyob zoo, tus tswv tsev yuav tsum noj:

• ib tbsp. crushed walnuts,
• 10-12 hnub tim
• ib tug txiv tsawb
• ib avocado
• ib tsp txiv maj phaub roj
• 7–8 Daim Duab. l cocoa hmoov uas tsis muaj qab zib.

Ua ntej tshaj plaws, txiv ntoo nrog cov hnub tim yuav tsum tau hlais rau ib lub xeev ntawm cov qauv sib xws, tom qab ntawd lawv yuav tsum ntxiv ib nrab ntawm txiv tsawb thiab tsib diav ntawm cocoa, kneading lub hauv paus rau lub ncuav qab zib los ntawm tag nrho cov no. Yog hais tias lub khob noom cookie muab ua kom qhuav me ntsis, koj tuaj yeem ntxiv lwm lub ntsej muag ntawm txiv tsawb, yog tias nyob ntawm qhov tsis tooj - tom qab ntawd cocoa. Faib cov qhov loj mus rau ob qhov sib npaug, qhov loj dua yog muab tso rau hauv cov tais ci me me, tom qab ntawd muab tso rau ob peb feeb hauv lub tub yees txias, thaum cov hmoov av uas tseem yuav tau ua rau lub “hau” uas yuav los npog cov ntawv ua tom qab sau cov no.

Raws li tom kawg, nws tau npaj los ntawm kev sib xyaw avocado, cocoa, txiv maj phaub roj thiab txiv tsawb. Tag nrho ua ke yog hauv av rau lub xeev ntawm lub qab zib, nrog rau cov pwm uas ua khob noom cookie puv lawm. Tom qab ntawd lawv tau them nrog lub khob noom cookie hau thiab muab tso rau hauv lub freezer rau ib nrab ib teev, thiab ua ntej muab cov khoom qab zib zoo no, nws pom zoo kom sov nws hauv lub microwave rau 30 vib nas this kom muab nws qab qab.

Cov mana classic yuav tsum npaj rau cov hmoov nplej, tab sis vim yog cov kev txwv los ntawm ntshav qab zib, qhov kev xaiv no yuav tsum tau tso tseg. Txhawm rau thov cov ntshav qab zib nrog lub mana kom muaj kev noj qab haus huv, koj yuav tsum sib tov ib khob ntawm semolina nrog ib khob ntawm cov roj tsawg kefir, tom qab ntawd koj yuav tsum hliv ib khob qab zib hloov thiab tsav hauv peb lub qe. Tom qab sib ntxiv ib nrab me me ntawm cov dej qab zib ci rau lub ntim, tag nrho cov khoom xyaw yog muab sib xyaw thiab muab tso rau hauv qhov cub, tau yav tas los hloov mus rau lub tais ci.

Ntawm 180 degrees, mannik yuav tsum tau ci kom txog thaum npaj txhij, thiab cov zaub mov tiav lawm yuav zoo siab rau tus neeg mob nrog nws lub teeb saj, tib lub sijhawm tau txais txiaj ntsig nws vim yog qhov tseem ceeb micro thiab macro ntsiab muaj nyob hauv kefir thiab semolina. Yog tias qhov xav tau, cocoa hmoov kuj tuaj yeem muab tso rau hauv daim ntawv qhia yooj yim, yog tias cov ntshav qab zib tau nyiam ntau cov khoom qab zib chocolate, thiab cov zaub mov tuaj yeem sib txawv nrog cinnamon, taub dag, txiv ntseej, almond flakes thiab ntau lwm tus, ntawm nws tus kheej kev txiav txim siab. Qhov loj tshaj plaws yog los soj ntsuam cov lus qhia hauv calorie ntawm cov khoom tiav manna thiab soj ntsuam qhov ntsuas thaum siv nws.

Kuv yuav noj dab tsi nrog ncuav qab zib?

Hais txog cov khoom qab zib rau cov neeg mob ntshav qab zib kom tau saj thiab noj qab haus huv, cov cai hauv qab no yuav tsum ua raws thaum npaj:

1. Tsuas yog siv cov hmoov nplej uas yog whole-wheat rye hmoov (qhov qis dua nws qib, zoo dua).
2. Yog tias ua tau, hloov cov roj butter nrog cov roj qab rog tsawg.
3. Hloov chaw qab zib, siv cov kua txiv qab zib hauv ntuj.
4. Raws li kev sau, tsuas yog siv cov zaub thiab txiv hmab txiv ntoo pom zoo rau cov ntshav qab zib.
5. Thaum npaj ib qho khoom lag luam, nruj tswj hwm cov calorie cov ntsiab lus ntawm cov khoom xyaw tau siv.

Kuv tuaj yeem siv hom hmoov nplej twg?

Zoo li lwm cov khoom lag luam rau cov mob ntshav qab zib, cov hmoov nplej yuav tsum muaj qhov glycemic index tsawg dua, tsis pub tshaj 50 units. Cov hom hmoov nplej muaj xws li:

• flaxseed (35 units),
• spelled (35 units),
• rye (40 units),
• oatmeal (45 units),
• amaranth (45 units),
• txiv maj phaub (45 units),
• buckwheat (50 units),
• cov kua ntses (50 units).

Txhua hom hmoov nplej saum toj no rau cov ntshav qab zib tuaj yeem siv ntxiv txuas ntxiv. Lub glycemic index ntawm cov hmoov nplej tseem yog 55 units, tab sis nws tsis yog txwv tsis pub siv nws. Cov hmoov nplej nram qab no yog txwv:

• barley (60 chav nyob),
• pob kws (70 units),
• mov (70 units),
• nplej (75 ntu).

Cov qab zib rau ci

Cov khoom qab zib tau muab faib ua cov khoom ntuj tsim thiab khoom neeg tsim. Cov piam thaj hloov uas siv hauv kev npaj khoom qab zib rau ci yuav tsum muaj:

• qab zib saj
• tsis kam kho thaum tshav kub kub,
• siab solubility hauv dej,
• tsis muaj mob rau cov metabolism hauv cov metabolism.

Cov piam thaj uas hloov pauv tau suav nrog:

Cov kua qab zib saum toj no raug pom zoo rau kev siv hauv ntshav qab zib, tab sis koj yuav tsum coj mus rau hauv lawv tus kheej cov calories ntau hauv cov dej qab zib thiab haus tsis pub ntau tshaj 40 g ib hnub.

Cov khoom cua cuav suav nrog:

Cov khoom qab zib no muaj qab zib ntau dua li ntuj tsim, thaum lawv tseem muaj calorie tsawg thiab tsis hloov pauv qib hauv qabzib hauv cov ntshav.

Txawm li cas los xij, nrog kev siv lub sijhawm ntev, cov khoom neeg tsim dag muaj qhov tsis zoo rau lub cev, yog li kev siv cov khoom qab zib ntuj yog qhov zoo dua.

Universal mov paj

Rau hom ntshav qab zib hom 1 thiab hom 2, daim ntawv qhia kev ntsuam xyuas thoob ntiaj teb tuaj yeem siv los ua cov buns nrog ntau cov sau, muffins, qaws, pretzels, thiab lwm yam. Los npaj lub khob noom cookie, koj yuav tsum ua:

• 0.5 kg ntawm rye hmoov,
• 2.5 tbsp. l poov xab qhuav
• 400 ml dej
• 15 ml ntawm cov roj zaub (nyiam dua txiv ntseej),
• cov ntsev.

Thaum hom 1 thiab hom 2 mob ntshav qab zib, daim ntawv qhia kev twv txiaj yuam pov tuaj yeem siv los ua cov buns nrog ntau yam kev ntsaws, muffins, kalach, pretzels.

Knead lub khob noom cookie (hauv cov txheej txheem koj yuav xav tau lwm 200-300 g ntawm hmoov txhawm rau txhuam rau saum npoo rau kneading), tom qab ntawd muab tso rau hauv lub thawv, npog nrog phuam thiab muab tso rau hauv qhov chaw sov rau 1 teev.

Pab sau

Txog ntshav qab zib, nws raug tso cai los npaj kev sau rau ci los ntawm cov khoom lag luam hauv qab no:

• stewed cabbage
• cov rog hauv tsev cheese tsis tshua muaj rog
• stewed los yog hau cov nqaij nyug lossis nqaij qaib,
• nceb
• qos yaj ywm
• txiv hmab txiv ntoo thiab berries (txiv kab ntxwv, apricots, txiv ntoo qab zib, txiv duaj, txiv apples, pears).

Fabkis cov kua ncuav mog qab zib

Txhawm rau npaj cov khob noom cookie rau lub ncuav mog qab zib, koj yuav tsum ua:

• 2 tbsp. nplej hmoov nplej
• 1 lub qe
• 1 tsp fructose
• 4 tbsp. l zaub roj.

Knead lub khob noom cookie, npog nrog zaj duab xis thiab muab tso rau hauv tub yees rau 1 teev. Tom qab ntawd npaj kev txhaws thiab qab zib. Rau kev txhaws, koj yuav tsum tau noj 3 cov txiv hmab txiv ntoo hauv nruab nrab, tev, txiav rau hauv cov hlais, ncuav dua txiv qaub kua txiv thiab nphoo nrog cov cinnamon.

Txhawm rau npaj Fabkis cov kua ncuav qab zib ua khob noom cookie, koj xav tau 2 tbsp. rye hmoov, 1 qe, 1 tsp. fructose, 4 tbsp. l zaub roj.

Txhawm rau npaj cov qab zib, koj yuav tsum nruj ua raws li cov kab ke ntawm kev coj ua:

1. Yeej 100 g butter nrog 3 tbsp. l fructose.
2. Ntxiv cais nrua ntaus qe.
3. Rau hauv whipped loj, sib tov 100 g ntawm tws almonds.
4. Ntxiv 30 ml ntawm txiv qaub kua txiv thiab 1 tbsp. l hmoov txhuv nplej siab.
5. Ncuav rau hauv ½ tbsp. mis nyuj.

Tom qab 1 teev, lub khob noom cookie yuav tsum tau pw hauv pwm thiab ci rau 15 feeb. Tom qab ntawd tshem tawm los ntawm qhov cub, roj nrog qab zib, muab txiv av txiv ntoo tso rau saum toj thiab muab tso rau hauv qhov cub dua 30 feeb.

Carrot khoom qab zib

Txhawm rau npaj pob zeb zaub ntug hauv av koj yuav tsum tau ua:

• 1 lub zaub ntug hauv paus
• 1 lub kua
• 4 hnub
• ib txhais tes ntawm raspberries
• 6 tbsp. l oatmeal
• 6 tbsp. l cov kua mis nyeem tsis muaj qab hau,
• 1 protein
• 150 g ntawm tsev cheese
• 1 tbsp. l zib ntab
• Juice kua txiv txiv qaub
• cov ntsev.

Txhawm rau npaj cov qab zib rau zaub ntug hauv paus koj yuav tsum yeej yogurt, raspberries, tsev cheese thiab zib ntab nrog tov.

Cov cuab yeej thev naus laus zis los ua khoom qab zib suav nrog cov kauj ruam nram no:

1. Yeej cov protein nrog tov nrog 3 tbsp. l kua mis nyeem qaub.
2. Ntxiv ntsev thiab hauv av oatmeal.
3. Grate cov zaub ntug hauv paus, kua, hnub, ntxiv cov kua txiv qaub thiab sib tov nrog cov kua mis nyeem qaub loj.
4. Faib cov khob noom cookie ua 3 qhov (rau ci 3 txheej txheej ncuav mog qab zib) thiab ci txhua ntu ntawm qhov kub ntawm 180 ° C hauv daim ntawv tshwj xeeb, ua ntej-roj.

Ib cov tshuaj nplaum yog npaj nyias, rau lub hom phiaj twg yogurt yogurt, raspberries, tsev cheese thiab zib ntab yog nplawm nrog lub tov. Cov khoom qab zib txias yog smeared nrog qab zib.

Qaub khoom qab zib khoom qab zib

Los ua cov khoom qab zib koj yuav xav tau cov khoom lag luam hauv qab no:

• 200-250 g tsev tsis muaj roj cheese,
• 2 lub qe
• 2 tbsp. l hmoov nplej
• 1/2 tbsp. nonfat qaub cream
• 4 tbsp. l fructose rau khoom qab zib thiab 3 tbsp. l rau qab zib.

Txhawm rau ua cov khoom qab zib, koj yuav tsum yeej qe nrog fructose, ntxiv tsev cheese, ci hmoov, vanillin thiab hmoov. Sib tov txhua yam zoo, ncuav rau hauv daim ntawv ua ntej-greased thiab ci rau 20 feeb ntawm qhov kub ntawm 220 ° C. Txhawm rau npaj cov qab zib, koj yuav tsum tau tuav qaub cream nrog fructose thiab vanilla rau 10 feeb. Cov tshuaj nplaum yuav siv tau los ntub ob lub ncuav mog qab zib kub thiab txias.

Qaub cream ncuav mog qab zib yog ci rau 20 feeb ntawm qhov kub li 220 ° C.

Qaub cream thiab yogurt ncuav mog qab zib

Yuav ua cov ncuav qab zib, koj yuav tsum tau noj:

• 5 qe
• 1 tbsp. qab zib
• 1 tbsp. hmoov
• 1 tbsp. l cov hmoov txhuv nplej siab
• 2 tbsp. l cocoa.

Rau kev kho kom zoo nkauj koj yuav xav tau 1 kaus poom ntawm cov kaus poom txiv ntoo.

Ua ntej, tuav cov piam thaj nrog cov qe, ntxiv cocoa, starch thiab hmoov. Ci lub ncuav qab zib ntawm 180 ° C rau 1 teev. Tom qab ntawd cia cov khoom qab zib txias thiab txiav ua 2 feem. 1 feem txiav mus rau hauv me me fab.

Txhawm rau npaj cov qab zib, sib tov 300 g ntawm cov rog qaub cream thiab yogurt nrog 2 tbsp. l qab zib thiab 3 tbsp. l pre-diluted dej kub gelatin.

Tom qab ntawd koj yuav tsum tau noj lub tais zaub xam lav, npog nws nrog zaj duab xis, nteg hauv qab thiab phab ntsa hauv cov nplais ntawm cov kaus poom ntawm cov kaus poom, tom qab ntawd muab ib txheej txheej ntawm cream, txheej ntawm biscuit cubes sib xyaw nrog txiv puv luj, thiab lwm yam - ntau txheej. Sab saum toj lub ncuav mog qab zib nrog lub ncuav mog qab zib thib ob. Muab cov khoom tso rau hauv tub yees.

Peb nteg qaub cream thiab kua mis nyeem qaub ncuav qab zib hauv khaubncaws sab nraud povtseg, hloov ua qab zib thiab hlais cov ncuav. Sab saum toj lub ncuav mog qab zib nrog lub ncuav mog qab zib thib ob. Muab cov khoom tso rau hauv tub yees.

Curd buns

Txhawm rau npaj qhov kev xeem koj xav tau ua:

• 200 g ntawm tsev cheese qhuav,
• 1 tbsp. nplej hmoov nplej
• 1 lub qe
• 1 tsp fructose
• de ib tug ntsev
• 1/2 tsp slaked dej qab zib.

Tag nrho cov khoom xyaw tshwj tsis yog hmoov nplej ua ke thiab muab sib xyaw. Tom qab ntawd ntxiv hmoov nplej rau hauv feem me me thiab zuaj lub khob noom cookie. Buns yog tsim los ntawm lub khob noom cookie tiav thiab muab tso rau hauv qhov cub rau 30 feeb. Ua ntej pab, qaws tuaj yeem qab nrog cov qab zib tsis muaj qab zib lossis tsis qab zib, xws li currants.

Ua ntej pab, lub curd buns yuav flavored nrog piam thaj tsis muaj qab zib los yog unsweetened berries, xws li currants.

Ncuav nrog txiv kab ntxwv

Txhawm rau npaj cov txiv kab ntxwv, koj yuav tsum noj 1 txiv kab ntxwv, rwj nws hauv lub lauj kaub nrog tev 20 feeb thiab zom nws hauv rab. Tom qab ntawd ntxiv 100 g ntawm tws almonds, 1 qe, 30 g ntawm ntuj sweetener, ib pinch ntawm cinnamon, 2 tsp. Yuav kom cov txiv kab ntxwv puree. tws txiv qaub tev thiab ½ tsp. ci hmoov. Sib tov txhua yam rau homogeneous loj, muab tso rau hauv pwm thiab ci ntawm qhov kub ntawm 180 ° C. Nws tsis pom zoo kom tshem cov khoom qab zib ntawm cov pwm kom txog rau thaum nws txias tag. Yog tias qhov xav tau (tom qab txias), lub ncuav mog qab zib tuaj yeem tsau nrog cov kua mis nyeem qaub tsis muaj roj.

Tsvetaevsky Ncuav Qab Zib

Txhawm rau npaj cov txiv av pias no, koj yuav tsum ua:

• 1.5 tbsp. spelled hmoov
• 300 g qaub cream
• 150 g butter,
• Tsp slaked dej qab zib,
• 1 lub qe
• 3 tbsp. l fructose
• 1 lub kua

Siv tshuab ua khoom noj suav nrog cov kauj ruam nram no:

1. Npaj lub khob noom cookie los ntawm kev sib tov 150 g ntawm qaub cream, melted butter, hmoov, dej qab zib.
2. Npaj cov qab zib los ntawm nplawm nrog tov 150 g ntawm qaub cream, qe, qab zib thiab 2 tbsp. l hmoov.
3. Tev lub kua, txiav rau hauv nyias daim.
4. Muab lub khob noom cookie nrog koj txhais tes rau hauv pwm, nteg txheej ntawm txiv apples rau saum thiab nchuav cov qab zib rau txhua yam.
5. Ci rau 50 feeb ntawm 180 ° C.

Ci "Tsvetaevsky" khoom qab zib rau 50 feeb ntawm qhov kub txog 180 ° C.

Hmoob Fabkis cov txiv ncuav pias

Cov khoom xyaw tseem ceeb yog:

• 100 g spelled hmoov,
• 100 g tag nrho cov hmoov nplej dawb
• 4 lub qe
• 100 ml low-fat qaub cream,
• 20-30 ml ntawm txiv qaub kua txiv
• 3 lub txiv av ntsuab
• 150 g ntawm erythritol (sweetener),
• dej qab zib
• ntsev
• cinnamon.

Txhawm rau npaj cov khob noom cookie, koj yuav tsum ua ntej tsoo cov qe nrog lub suab thaj hloov, tom qab ntawd ntxiv cov khoom xyaw ntxiv thiab sib tov txhua yam. Tev lub txiv apples thiab txiav mus rau hauv cov hlais nyias. Ncuav ½ khob noom cookie rau hauv lub tais ci, tom qab ntawd nteg tawm cov txiv av qab thiab ncuav cov ncuav uas seem. Ci rau li 1 teev ntawm 180 ° C.

Fabkis cov ncuav mog qab zib nrog txiv av yog ci rau li 1 teev ntawm qhov kub txog 180 ° C.

Ntshav qab zib Charlotte

Txhawm rau npaj cov khob noom cookie, sib tov:

• 3 qe
• 90 g ntawm melted butter,
• 4 tbsp. l zib ntab
• Tsp cinnamon
• 10 g ntawm ci hmoov,
• 1 tbsp. hmoov.

Ntxuav thiab tsuav 4 cov txiv apple. Hauv qab ntawm daim ntawv ua ntej-greased, nteg cov txiv apples thiab ncuav lub khob noom cookie. Tso cov ncuav mog qab zib rau hauv qhov cub thiab ci rau 40 feeb ntawm qhov kub txog 180 ° C.

Cocoa Ncuav Qab Zib

Ua khaub noom khob, koj yuav xav tau cov khoom xyaw hauv qab no:

• 1 tbsp. mis nyuj
• 5 cov ntsiav tshuaj qab zib hmoov,
• 1.5 tbsp. l cocoa hmoov
• 2 lub qe
• 1 tsp dej qab zib.

Ua ntej pab Muffins nrog cocoa tuaj yeem muab dai nrog txiv ntseej saum.

Lub tswv yim npaj muaj raws li nram no:

1. Sov cov mis, tab sis tsis txhob cia nws npau npau.
2. Yeej qe nrog qaub cream.
3. Ntxiv mis nyuj.
4. Hauv lub thawv cais, sib tov cocoa thiab sweetener, ntxiv dej qab zib.
5. Muab tag nrho cov workpieces tso rau hauv ib lub tais thiab muab sib tov.
6. Lubricate ci tais nrog butter thiab npog nrog parchment.
7. Ncuav lub khob noom cookie rau hauv cov pwm thiab ci hauv qhov cub rau 40 feeb.
8. Garnish nrog txiv ntoo rau saum.

Oatmeal ncuav qab zib

Yuav ua cov khaub noom oatmeal, koj yuav tsum muaj:

• 2 tbsp. Hercules plaub ya ri (oatmeal),
• 1 tbsp. nplej hmoov nplej
• 1 lub qe
• 2 tsp ci hmoov
• 100 g margarine
• 2 tbsp. l mis nyuj
• 1 tsp sweetener,
• txiv ntoo
• raisins.

Txhawm rau npaj cov ncuav qab zib oatmeal, tag nrho cov khoom xyaw yog txhua qhov sib xyaw, cov ncuav qab zib yog tsim los ntawm tej daim khob noom cookie thiab ci kom txog thaum siav ntawm 180 ° C.

Sib tov tag nrho cov khoom xyaw kom huv (yog tias xav tau, hloov cov mis nyuj nrog dej), faib lub khob noom cookie ua tej daim, tsim cov khaub noom los ntawm lawv, muab tso rau ntawm lub tais ci thiab ci kom txog thaum siav ntawm 180 ° C.

Muaj ntau txoj kev xaiv los ua cov qhiav cov qhiav ua ntshav qab zib, piv txwv li, rye gingerbread. Los npaj lawv, koj yuav tsum muaj:

• 1.5 tbsp. nplej hmoov nplej
• 1/3 Txuj Ci. fructose
• 1/3 Txuj Ci. melted margarine,
• 2-3 quail qe
• Tsp ntsev
• 20 g ntawm tsaus chocolate tej daim.

Ntawm cov khoom sib sau saum toj no, zuaj lub khob noom cookie thiab kis tus diav ntawm ib daim ntawv ci. Gingerbread cookies tau ci rau 15 feeb ntawm qhov kub txog 180 ° C.

Ntawm cov khoom tsim nyog, zuaj lub khob noom cookie rau gingerbread thiab kis tus ntxhuav rau ntawm daim ntawv ci. Gingerbread cookies tau ci rau 15 feeb ntawm qhov kub txog 180 ° C.

Ua cov qhob noom xim kasfes koj yuav tsum coj:

• 175 g rye hmoov
• 150 g ntawm tsaus chocolate,
• 50 g butter,
• 2 lub qe
• 50 ml ntawm mis
• 1 tsp vanillin
• 1.5 tbsp. l fructose
• 2 tbsp. l cocoa hmoov
• 1 tsp ci hmoov
• 20 g ntawm av walnuts.

Lub tshuab ua noj ua haus yog raws li nram no:

1. Nyob rau hauv ib lub tais cais, yeej mis nyuj, qe, melted butter thiab fructose.
2. Lub ci ci yog muab sib xyaw nrog hmoov.
3. Cov qe mis-sib tov yog hliv rau hauv cov hmoov nplej thiab muab ncuaj kom txog thaum homogeneous loj.
4. Grate lub chocolate, ntxiv cocoa, vanillin thiab grated ceev. Tag nrho cov kev sib xyaw thiab ntxiv rau lub khob noom cookie tiav lawm.
5. Muffin pwm yog tau sau nrog khob noom cookie thiab ci rau 20 feeb ntawm 200 ° C.

Cov muffins tau ci rau hauv cov ntawv tshwj xeeb rau 20 feeb ntawm qhov kub txog 200 ° C.

Txiv hmab txiv ntoo yob

Txhawm rau npaj cov txiv hmab txiv ntoo yob, koj yuav tsum nqa:

• 400 g rye hmoov
• 1 tbsp. kefir
• ½ ntim cov roj av margarine
• 1/2 tsp slaked dej qab zib,
• de ib tug ntsev.

Knead lub khob noom cookie thiab qhov chaw tso rau hauv tub yees.

Txhawm rau npaj kev txhaws, noj 5 pcs. unsweetened apples thiab plums, chop rau lawv, ntxiv 1 tbsp. l txiv qaub kua txiv, 1 tbsp. l fructose, ib de ntawm cinnamon.

Yob tawm lub khob noom cookie thinly txaus, nteg ib txheej ntawm txhaws rau nws, qhwv nws hauv lub yob thiab ci hauv qhov cub kom ntev li 45 feeb.

Carrot Pudding

Los npaj zaub ntug hauv paus carrot, koj yuav tsum nqa:

• 3-4 pcs. loj carrots
• 1 tbsp. l zaub roj
• 2 tbsp. l qaub cream
• 1 pinch ntawm grated ginger,
• 3 tbsp. l mis nyuj
• 50 g tsis muaj roj-ntau tsev cheese,
• 1 tsp. txuj lom (coriander, cumin, caraway noob),
• 1 tsp sorbitol
• 1 lub qe

Npaj kom txhij pudding tuaj yeem kho kom zoo nkauj nrog cov txiv kab ntxwv los yog zib ntab.

Los npaj paj npleg yuav tsum:

1. Tev lub carrots, grate, ntxiv dej (soak) thiab nyem nrog daim ntaub nyias nyias.
2. Soaked carrots ncuav mis nyuj, ntxiv zaub roj thiab simmer nyob rau hauv lub cauldron rau 10 feeb.
3. Cais lub yolk los ntawm cov protein thiab zom nrog tsev cheese, cov protein nrog sorbitol.
4. Sib tov txhua qhov workpieces.
5. Ntub lub ncuav ci nrog roj, nphoo nrog cov txuj lom thiab sau nrog zaub ntug hauv paus loj.
6. Ci rau 30 feeb.
7. Npaj pudding tuaj yeem kho dai nrog maple phoov los yog zib ntab.

Ua kom tiramisu, koj tuaj yeem nqa ib qho khoom qab zib tsis qab zib uas ua cov khaub noom txheej ncuav mog qab zib thiab roj nws nrog txhaws. Txhawm rau txhaws, koj yuav tsum noj Mascarpone cheese lossis Philadelphia, mos ua kua roj tsev cheese thiab qab zib. Sib tov txhua yam kom txog thaum tus. Ntxiv rau saj cov fructose, xaiv tau - amaretto lossis vanillin. Qhov txhaws yuav tsum muaj qhov sib xws ntawm tuab qaub cream. Lub tshuab ua kom tiav lawm yog cov roj ncuav qab zib thiab lo rau saum toj nrog lwm tus. Npaj tiramisu muab tso rau hauv tub yees rau yav hmo ntuj.

Ua kom tiramisu, koj tuaj yeem nqa ib qho khoom qab zib tsis qab zib uas ua cov khaub noom txheej ncuav mog qab zib thiab roj nws nrog txhaws.

Pancakes thiab pancakes

Muaj ntau cov zaub mov txawv rau cov pancakes thiab pancakes rau cov neeg mob ntshav qab zib, piv txwv li, pancakes ua los ntawm oat thiab rye hmoov. Txhawm rau npaj qhov kev xeem koj xav tau ua:

• 1 tbsp. rye thiab oatmeal
• 2 lub qe
• 1 tbsp. mis tsis rog
• 1 tsp paj noob hlis roj
• 2 tsp fructose.

Yeej txhua cov khoom ua kua ua kua nrog tus tov khoom, tom qab ntawd ntxiv hmoov nplej thiab sib tov. Pancakes yuav tsum tau ci hauv qhov cub kom sov zoo. Pancakes yuav qab qab yog tias koj qhwv cov nqaij rog uas tsis muaj roj nyob hauv lawv.