Cov ntawv qhia rau cov muaj ntshav qab zib hom 2: cov zaub mov yooj yim thiab noj qab

Zucchini - 1 pc.
Cov txiv lws suav qab - 4 pcs.
Tag nrho cov hmoov nplej - 2 diav
Bulgarian kua txob liab - 1 pc.
Cheese mus saj
Ntsev

Ua noj ua haus:

Yaug cov zaub thiab qe ua kom huv.
Yog tias tsis tau tev, yoog zucchini ntawm daim ntxhib ntxaum, ntxiv me me ntsev thiab tawm rau 15 feeb.

Txiav cov txiv lws suav thiab cov kua txob rau hauv cov nplhaib.

Tom qab zucchini muab cov kua, nyem kom huv.

Ntxiv cov hmoov nplej thiab qe rau qhov tshwm sim loj, sib tov.

Muab cov ntawv qhia cov zaub mov qhuav tso rau ntawm ib daim ntawv ci lossis silicone lev roj nrog qhov me me ntawm cov roj zaub.

Muab cov zaub tso rau ntawm lub hauv paus, nphoo nrog ib daim cheese, xa rau qhov cub preheated rau 180 degrees rau 35 feeb.

Ua ntej pab, sprinkle kub pizza nrog tus so ntawm cov cheese.
Bon appetit!

Tus Txheej Txheem Khoom Noj Khoom Noj Muaj Kab Mob Ntshav Qab Zib 2

Cov neeg mob ntshav qab zib hom 2 tau pom tias yog hom zaub mov muaj ntshav qab zib tsawg.

Daim Ntawv 9 yog ua raws cov hauv qab no:

• Txo lub zog lub zog ntawm cov zaub mov los ntawm kev tshem tawm cov rog, qab zib thiab yooj yim zom cov zaub mov. Txo cov ntsev thiab cov txuj lom kom tsawg.
• Noj ntau ntawm cov cog raws cov protein thiab cov rog.
• Taw qhia cov zaub mov siav, ci, ua noj.
• Kev siv cov tais diav nrog qhov kub ntawm +30 ... +40 ° C, tab sis tsis dhau lossis kub.
• Cov zaub mov 5 zaug hauv ib hnub: 3 cov zaub mov tseem ceeb, 2 khoom noj txom ncauj.
• Kev siv ntawm 1.5-2 liv dej ib hnub.
• Ua tib zoo tswj cov glycemic Performance index ntawm cov khoom.

Qhia Ua Zaub Qaub Pleev Ua Noj Qab Qab Zib Rau Cov Neeg Mob Ntshav Qab Zib

• 0.5 hau ntawm cov zaub pob me,
• 2 zucchini,
• 3 cov carrots,
• 200 g ntawm champignons lossis porcini nceb,
• 1 dos,
• 3 tbsp. l zaub roj
• ntsev thiab zaub txhwb qaib kom saj.

1. Yaug thiab hlais cov nceb. Ua noj kom txog thaum ib nrab siav, ntws cov kua.
2. Nyob rau hauv saucepan, coj cov dej huv rau lub rhaub thiab ntxiv cov nceb nceb, zaub qhwv, diced zucchini thiab carrots.
3. Sov zaub roj nyob rau hauv ib lub lauj kaub frying, Fry tws dos.
4. Xa cov frying mus rau lub tais, ntsev, ua noj lub kua zaub rau txog 10 feeb.
5. Ntxiv cov zaub ntsuab rau cov zaub mov tiav lawm.

Qhia Ua Kiag Cov Txiv Daws Noj Cov Kua Mis Tom Qab Cov Pleev Ua Diav Tom Qab

• 700 ml ntawm dej, nqaij nyuj lossis nqaij qaib rau nqaij,
• 0.5 kg ntawm taub dag
• 500 g puree los ntawm cov txiv lws suav tshiab los ntawm sieve,
• 3 cloves ntawm qej,
• 30 mg ntawm txiv ntseej los yog paj noob hlis,
• txog 1 tsp ntsev thiab kua txob dub,
• 0.5 tbsp. l rosemary nplooj.

1. Cov roj tshav kub hauv lub lauj kaub, ntxiv txhoov taub dag, txig qej, rosemary thiab soob tsis huv.
2. Stew cov khoom xyaw rau 5 feeb thiab hloov mus rau hauv qhov cub npau npau.
3. 1 feeb tom qab npau, tua lub tshav kub.
4. Ua lub zaub mov nrog tshuaj ntsuab.

Daim Ntawv Qhia Txog Lub Tais Caviar

• 2 zucchini,
• 1 dos loj,
• 2 nruab nrab cov carrots,
• puree ntawm 3 tshiab txiv lws suav,
• 2-3 cloves ntawm qej,
• zaub roj
• ntsev thiab txuj lom kom saj.

Daim ntawv qhia Caviar rau cov ntshav qab zib:

1. Tev thiab ua kom zoo rau cov zaub.
2. Sov lub lauj kaub thiab ntxiv me ntsis roj.
3. Stew npaj cov zaub mov rau 10 feeb, tom qab ntawd tua lub tshav kub.
4. Tom qab txias lub frying, grind nrog rab, ntxiv soob puree.
5. Tso cov caviar tso rau hauv lub lauj kaub thiab simmer ntxiv 15 feeb.
6. Pab chilled.

Qhia Ua Zaub Cawv Ciaj Ciaj Yog Kua Mis

• 200 g ntawm cov hluas zucchini,
• 200 g ntawm zaub paj,
• 1 tbsp. l butter
• 1 tsp tag nrho cov nplej los yog oat hmoov nplej,
• 30 g ntawm 15% qaub cream,
• 10 g ntawm nyuaj cheese
• ntsev kom saj.

1. Hlais tev zucchini.
2. Cauliflower poob rau hauv dej npau npau rau 7 feeb, tom qab ntawd disassemble rau inflorescences.
3. Muab cov zaub tso rau hauv ib lub tais ci.
4. Ua ke cov hmoov nplej nrog qaub cream thiab ntxiv cov khoom noj tshuav tom qab npau lub zaub qhwv.
5. Ncuav zaub nrog rau qhov sib tov sib xyaw.
6. Sprinkle lub casserole nrog grated cheese, ci hauv qhov cub kom txog thaum lub cabbage thiab zucchini yuav mos.

Daim Ntawv Qhia Ua Kua Caum ntsuab Stew

• 400 g filet,
• 200 g ntawm taum ntsuab
• 2 txiv lws suav
• 2 dos,
• 50 g cilantro lossis zaub txhwb qaib,
• 2 tbsp. l zaub roj
• ntsev kom saj.

1. Txiav cov nqaij ua nyias nyias thiab kib hauv cov roj kub npau npau hauv cov roj.
2. Ntxiv cov dos hlais hauv ib nrab ib ncig.
3. Noj cov taum kom txog thaum ib nrab siav.
4. Muab cov ntawv kib, dos, tev, kua txiv lws suav tso rau hauv lub lauj kaub.
5. Ntxiv me ntsis broth sab laug tom qab npau cov taum thiab zaub ntsuab.
6. Simmer zaub mov rau 15 feeb tshaj tsawg tshav kub.

Lauj Kaub Ua Ntshav Qab zib

• 300 g ntawm nqaij nyuj,
• 3 txheej txheem
• 80 g ntawm walnuts,
• 2 cloves qej,
• 2 tbsp. l hmoov
• 2 tbsp. l zaub roj
• 1 tbsp. l kua txiv txiv qaub
• basil, cilantro, zaub txhwb qaib, ntsev thiab kua txob - mus saj.

1. Txiav eggplant rau hauv cubes thiab Fry hauv roj.
2. Txiav cov nqaij rau hauv 1 × 1 cm slices, yob lawv hauv hmoov thiab kib rau txhua sab.
3. Zuaj cov txiv ntoo hauv cov tshuaj khib lossis rab, ntxiv ntsev, kua txiv qaub, kua txob. Sib tov txhua yam kom txog thaum tus.
4. Muab eggplant thiab nqaij nyob rau hauv pots, sprinkle nrog tws qej, thiab ncuav lub sauce.
5. Npog cov tais diav thiab qhov chaw tso rau hauv qhov cub txias.
6. Stew cov zaub mov rau 40 feeb ntawm qhov kub txog +200 o C.

Los ntawm nqaij los yog ntses, koj tuaj yeem npaj cov zaub mov txiav thiab muab kib rau hauv cov roj tsawg.

Daim ntawv qhia cranberry Mousse rau cov neeg mob ntshav qab zib

• 50 g cranberries
• 1 tsp nkaws
• 30 g xylitol,
• 1 khob dej.

1. Ncuav gelatin hauv 50 ml ntawm dej sov thiab tawm rau 1 teev.
2. Ua tib zoo zuaj lub cranberries nrog xylitol, ntxiv cov kua uas seem, npau npau thiab lim.
3. Ua ke nrog cov nqaij npuas sov ua ke nrog gelatin, tshav kub, tsis nqa mus rau ib lub rhaub.
4. Txias qhov sib tov thiab yeej nrog tus tov khoom.
5. Ncuav mousse rau hauv cov pwm, muab tso rau hauv tub yees rau solidification.

Daim Duab Qhia Ua Tropicano Cov Mis Txias Khov

• 2 lub txiv kab ntxwv
• 2 avocados,
• 2 tbsp. l stevia
• 2 tbsp. l cocoa taum
• 4 tbsp. l cocoa hmoov.

1. RUB lub zest ntawm cov txiv kab ntxwv los ntawm grater thiab nyem qhov kua txiv.
2. Ntxiv cov nqaij ntawm avocado thiab tsuav cov zaub mov nrog rab.
3. Muab cov tshuaj sib tov sib xyaw nrog stevia thiab cocoa hmoov.
4. Sib tov txhua yam thiab hloov mus rau iav. Txau nrog cocoa taum thiab txiv kab ntxwv zest.
5. Tso cov khoom qab zib rau 1 teev.

Muaj ntau cov lus qhia yooj yim thiab pheej yig rau cov neeg mob ntshav qab zib. Nws tuaj yeem yog cov neeg tsis noj nqaij, tsis tshua muaj calorie, nqaij lossis ntses tais diav. Siv cov khoom sib txawv, koj tuaj yeem ua noj tsis tsuas yog cov zaub mov txhua hnub, tab sis kuj qab cov khoom noj qab zib, noj hmo zoo nkauj.

Khoom noj khoom haus rau Cov Neeg Mob Ntshav Qab Zib Hom 2

Cov teeb meem tseem ceeb ntawm cov neeg mob ntshav qab zib raug kev txom nyem los ntawm hom mob thib ob yog kev rog. Kev kho cov pluas noj kom zoo yog txhawm rau sib txuas nrog kev hnyav dhau ntawm tus neeg mob. Adipose ntaub so ntswg xav tau cov tshuaj insulin ntau ntxiv. Muaj lub voj voos tsis zoo, cov tshuaj hormones ntau dua, ntau dua qhov pheej hmoo ntawm cov roj ntsha ntau dua. Tus kab mob muaj kev loj hlob sai dua ntawm kev ua haujlwm ntawm insulin. Yog tsis muaj qhov ntawd, kev ua haujlwm tsis muaj zog ntawm cov txiav, nce siab los ntawm lub nra, nres kiag li. Yog li tus neeg hloov mus ua tus neeg mob insulin.

Ntau tus neeg mob ntshav qab zib yog tiv thaiv kom tsis txhob poob thiab tswj cov ntshav qab zib kom ruaj, cov lus dab neeg hais txog khoom noj:

Yog li sib txawv carbohydrates thiab proteins

Cov neeg mob uas muaj ntshav qab zib hom 2, noj tib yam protein uas yog tib neeg noj qab haus huv. Cov rog tsis suav nrog hauv cov zaub mov zoo rau lawv lossis siv tsawg tsawg. Cov neeg mob tau qhia cov khoom noj carbohydrate uas tsis pom zoo ntxiv cov ntshav qab zib. Cov carbohydrates zoo li no hu ua qeeb lossis ntau, vim yog tus nqi nqus thiab cov ntsiab lus ntawm fiber (cog ntoo) hauv lawv.

• cereals (buckwheat, millet, pearl barley),
• legumes (taum pauv, taum pauv),
• cov zaub uas tsis muaj hmoov txhuv nplej (zaub qhwv, zaub ntsuab, txiv lws suav, radishes, turnips, taub dag, taub dag).

Nws tsis muaj roj nyob hauv zaub tais diav. Cov zaub muaj yuav luag tsis muaj rog (zucchini - 0.3 g, dill - 0.5 g ib 100 g ntawm cov khoom lag luam). Carrots thiab beets feem ntau yog fiber. Lawv tuaj yeem noj tau yam tsis muaj kev txwv, txawm hais tias lawv qab qab zib.

Cov zaub mov tsim tshwj xeeb rau txhua hnub ntawm kev noj haus uas tsis muaj cov carb ntau rau cov ntshav qab zib hom 2 yog 1200 kcal / hnub. Nws siv cov khoom lag luam nrog qhov ntsuas qis glycemic. Tus nqi ntsuas uas siv tau pub rau cov khoom noj khoom haus thiab lawv cov neeg mob los tshawb txog ntau yam khoom noj kom thiaj li hloov cov tais hauv cov zaub mov noj txhua hnub. Yog li, glycemic Performance index ntawm qhob cij dawb yog 100, ntsuab peas - 68, tseem muaj mis nyuj - 39.

Ntawm hom ntshav qab zib hom 2, kev txwv tsis pub siv rau cov khoom muaj cov piam thaj ntshiab, nplej zom thiab khoom ci uas ua los ntawm cov hmoov nplej zoo, cov txiv qab zib thiab cov txiv ntoo (tsawb, txiv hmab), thiab cov hmoov txhuv nplej siab (qos yaj ywm, pob kws).

Cov nas muaj qhov sib txawv ntawm lawv tus kheej. Organic teeb meem ua txog 20% ​​ntawm kev noj haus txhua hnub. Tom qab 45 xyoo, nws yog rau lub hnub nyoog no uas tus mob ntshav qab zib hom 2 yog tus yam ntxwv, nws raug nquahu kom hloov qee cov tsiaj protein (nqaij nyuj, nqaij npuas, nqaij yaj) nrog zaub (kua, nceb, lentils), muaj roj tsawg thiab nqaij ntses.

Siv subtleties ntawm kev ua noj ua haus pom zoo rau ntshav qab zib

Hauv cov npe ntawm kev kho kev noj qab haus huv, kab mob endocrine pancreatic muaj cov kab lus 9. Cov neeg mob tau tso cai siv cov khoom qab zib sib tov (xylitol, sorbitol) rau cov dej qab zib. Hauv daim ntawv qhia pej xeem muaj cov tais diav nrog fructose. Tsw Qab Zib - zib ntab yog 50% ntuj carbohydrate. Glycemic theem ntawm fructose yog 32 (rau kev sib piv, qab zib - 87).

Muaj cov thev naus laus zis hauv kev ua noj ua haus uas tso cai rau koj kom soj ntsuam qhov kev mob tsim nyog rau kev ua kom muaj suab thaj thiab txawm txo nws:

• qhov ntsuas kub ntawm cov khoom noj tau
• cov khoom zoo
• kev siv cov protein, cov zaub mov carbohydrates qeeb,
• lub sijhawm siv.

Kev nce hauv qhov kub thiab txias ua rau lub chav kawm ntawm biochemical tsis haum rau lub cev. Nyob rau tib lub sijhawm, cov khoom noj muaj txiaj ntsig ntawm cov tais diav kub sai sai nkag mus rau cov ntshav. Khoom noj khoom haus ntshav qab zib yuav tsum sov, haus txias. Los ntawm kev sib txuam, kev siv cov khoom siv ntau cov sib xyaw ua ke nrog cov xov ntxhib tau sib txawv. Yog li, glycemic Performance index ntawm txiv apples yog 52, kua txiv los ntawm lawv - 58, txiv kab ntxwv - 62, kua txiv - 74.

Tus nab npawb ntawm cov lus qhia los ntawm tus kws endocrinologist:

• cov mob ntshav qab zib yuav tsum xaiv cov khoom muaj nplej (tsis yog semolina),
• ci qos yaj ywm, tsis txhob mash nws,
• ntxiv cov txuj lom rau lub lauj kaub tais diav (av dub kua txob, cinnamon, turmeric, flax noob),
• sim noj cov khoom noj carbohydrate thaum sawv ntxov.

Cov txuj lom ua kom lub plab zom mov zoo dua thiab pab txo qis cov ntshav qab zib. Cov calories los ntawm carbohydrates noj rau pluas tshais thiab su, lub cev tswj kom siv mus txog rau thaum hnub kawg. Qhov kev txwv rau ntawm kev siv cov rooj noj mov ntsev yog raws li qhov tseeb tias nws ntau dhau los yog muab tso rau hauv cov pob qij txha, koom nrog kev txhim kho kev kub siab. Kev nce siab hauv cov ntshav siab yog cov tsos mob ntawm hom 2 mob ntshav qab zib mellitus.

Cov zaub mov zoo tshaj plaws rau cov zaub mov tsis muaj calorie tsawg

Khoom noj txom ncauj, zaub nyoos, qhaub cij yog ntxiv rau cov tais diav rau ntawm lub rooj noj mov. Los ntawm qhia kev muaj tswv yim thiab siv cov kev paub ntawm cov khoom pom zoo los ntawm cov neeg mob endocrinological, koj tuaj yeem noj tag nrho. Cov ntawv qhia rau cov ntshav qab zib hom 2 muaj cov ntaub ntawv hais txog qhov hnyav thiab tag nrho cov calories ntawm ib lub tais, nws cov khoom xyaw. Cov ntaub ntawv tso cai rau koj coj mus rau hauv tus account, kho raws li qhov tsim nyog, tus nqi ntawm cov zaub mov noj.

Sandwich nrog herring (125 Kcal)

Kis cream cheese on qhob cij, nteg tawm ntses, garnish nrog ib khob ntawm hau npau npau carrots thiab nphoo nrog tws ntsuab dos.

• Rye cij - 12 g (26 Kcal),
• cov cheese ua - 10 g (23 Kcal),
• herring fillet - 30 g (73 Kcal),
• carrots - 10 g (3 kcal).

Hloov ntawm kev ua tiav rau cheese, nws raug tso cai rau siv cov khoom noj khoom haus tsis muaj roj ntau - ua khoom noj rau hauv tsev curd. Nws tau npaj txoj hauv kev nram qab no: ntsev, kua txob, hmoov tws dos thiab zaub txhwb qaib ntxiv rau 100 lub noob taum qes. 25 g ntawm ib qhov sib tov sib xyaw hauv av muaj 18 kcal. Lub Sandwich tuaj yeem kho kom zoo nkauj nrog lub sprig ntawm basil.

Cawv qe

Hauv qab no hauv daim duab, ob lub halves - 77 kcal. Ua tib zoo txiav cov hau qe ua ob ntu. Mash tawm lub nkaub nrog rab rawg, sib tov nrog cov roj qab zib uas muaj roj tsawg thiab ua kom cov nqaij ntsuab zoo nkauj. Ntsev, ntxiv av dub kua txob rau saj. Koj tuaj yeem dai lub qab los nrog txiv ntseej lossis txiv ntseej.

• Qe - 43 g (67 Kcal),
• ntsuab dos - 5 g (1 Kcal),
• qaub cream 10% rog - 8 g lossis 1 tsp. (9 kcal).

Kev tshuaj ntsuam tsis tu ncua ntawm lub qe, vim tias cov roj (cholesterol) siab nyob hauv lawv, yog qhov yuam kev. Lawv nplua nuj nyob hauv: cov protein, vitamins (A, pawg B, D), cov txheej txheem ntawm cov qe protein, lecithin. Ua kom tiav qhov tsis suav cov khoom muaj roj ntau ntawm cov ntawv qhia rau cov ntshav qab zib hom 2 yog impractical.

Squash caviar (1 feem - 93 Kcal)

Cov tub ntxhais hluas zucchini ua ke nrog ib txheej mos tev txiav rau hauv lub thawv. Ntxiv dej thiab qhov chaw nyob rau hauv ib lub lauj kaub. Cov kua xav tau ntau heev uas nws npog cov zaub ntsuab. Ua noj zucchini kom txog thaum muag muag.

Tev dos thiab carrots, finely chop, Fry hauv zaub roj. Ntxiv cov hau zucchini thiab zaub kib rau txiv lws suav, qej thiab tshuaj ntsuab. Zuaj txhua yam hauv tshuab tov, ntsev, koj tuaj yeem siv cov txuj lom. Txhawm rau sim rau hauv multicooker rau 15-20 feeb, multicooker yog hloov nrog lub lauj kaub tuab-phab ntsa, uas nws yog qhov yuav tsum tau do caviar ntau.

Rau 6 qhov ntawm caviar:

• zucchini - 500 g (135 Kcal),
• dos - 100 g (43 Kcal),
• carrots - 150 g (49 Kcal),
• zaub roj - 34 g (306 Kcal),
• Txiv lws suav - 150 g (28 Kcal).

Thaum siv cov taub ua tau zoo, lawv tev thiab tev. Taub dag los yog zucchini tuaj yeem hloov cov zaub kom tiav.

Daim ntawv qhia zaub mov rau cov muaj ntshav qab zib tsawg rau cov ntshav qab zib hom 2 yog qhov nrov tshaj plaws.

Leningrad pickle (1 pab - 120 Kcal)

Nyob rau hauv cov nqaij broth ntxiv nplej nplej, tws qos yaj ywm thiab ua noj kom txog thaum ib nrab zaub mov siav. Grate carrots thiab parsnips on ib coarse grater. Sauté cov zaub nrog cov hauv paus hauv txau. Ntxiv salted cucumbers, kua txiv lws suav, Bay nplooj thiab allspice mus rau broth, tws nyob rau hauv cubes. Ua pickle nrog tshuaj ntsuab.

Rau 6 qhov ntawm cov kua zaub:

• nplej nplej - 40 g (130 Kcal),
• qos yaj ywm - 200 g (166 kcal),
• carrots - 70 g (23 Kcal),
• dos - 80 (34 Kcal),
• parsnip - 50 g (23 Kcal),
• pickles - 100 g (19 Kcal),
• kua txiv lws suav - 100 g (18 Kcal),
• butter - 40 (299 Kcal).

Nrog ntshav qab zib, nyob rau hauv cov zaub mov txawv ntawm thawj cov chav kawm, cov kua zaub tau siav, tsis-rog lossis roj ntau dhau yog raug tshem tawm. Nws tuaj yeem siv rau lub caij lwm cov kua zaub thiab ib qho thib ob.

Unsweetened Khoom Qab Zib rau cov neeg mob ntshav qab zib

Hauv cov ntawv qhia ua ke ua ke rau ib lim tiam, ib hnub nrog kev them nyiaj zoo rau cov ntshav qab zib, koj tuaj yeem nrhiav ib qho chaw rau khoom qab zib. Cov kws qhia zaub mov zoo qhia koj ua zaub mov noj thiab ua kom lom zem. Cov zaub mov yuav tsum coj cov kev xav zoo nkaus li lub siab, kev txaus siab los ntawm cov khoom noj tau muab rau lub cev los ntawm cov zaub mov qab qab uas ua los ntawm lub khob noom cookie (pancakes, pancakes, pizza, ncuav muffins) raws li cov zaub mov txawv. Nws yog qhov zoo dua kom ci cov hmoov ci hauv qhov cub, thiab tsis kib hauv cov roj.

Rau cov ntawv xeem yog siv:

• hmoov nplej - rye los yog sib xyaw nrog nplej,
• tsev cheese - tsis muaj rog lossis grated cheese (suluguni, feta cheese),
• qe protein (muaj ntau cov roj nyob rau hauv lub nkaub),
• lus ntxhi ntawm dej qab zib.

Khoom noj qab zib "Cov Ncuav Qab Zib" (1 feem - 210 Kcal)

Cov khoom noj tshiab tshiab hauv tsev cheese tau zoo (koj tuaj yeem txhuam los ntawm kev zom nqaij). Sib tov cov mis nyuj ua ke nrog hmoov thiab qe, ntsev.Ntxiv vanilla (cinnamon). Knead lub khob noom cookie tau zoo kom tau txais homogeneous loj, poob qis ntawm txhais tes. Cov duab puab (ovals, voj voog, plaub fab). Fry hauv roj zaub sov ntawm ob sab. Tso cov cheesecakes npaj rau ntawm daim ntawv so ntswg kom tshem cov rog ntau dua.

• muaj roj zaub cheese roj tsawg - 500 g (430 Kcal),
• hmoov nplej - 120 g (392 kcal),
• qe, 2 pcs. - 86 g (135 kcal),
• zaub roj - 34 g (306 Kcal).

Kev pab cheese khoom qab zib yog pom zoo nrog txiv hmab txiv ntoo, berries. Yog li, viburnum yog qhov muaj cov ascorbic acid. Cov txiv hmab txiv ntoo yog qhia rau kev siv los ntawm cov neeg muaj kev tiv thaiv mob ntshav siab, mob taub hau.

Kev kuaj mob ntshav qab zib mellitus nthuav tawm kev tsis lees paub cov neeg mob uas muaj mob hnyav thiab mob lig. Kev kho mob rau tus kabmob yog tswj ntshav qabzib. Yog tias tsis muaj kev paub txog ntawm lub zog ntawm ntau yam rau ntawm tus nqi ntawm kev nqus ntawm carbohydrates los ntawm cov zaub mov, lawv cov glycemic index, thiab cov calorie kom tsawg ntawm cov zaub mov, nws tsis yooj yim sua kom ua tiav kev tswj hwm. Vim li no, txhawm rau tswj kev nyob zoo ntawm tus neeg mob thiab tiv thaiv tus mob ntshav qab zib.

Carbohydrates thiab cov Proteins

Proteins thiab carbohydrates, ua qhov tseem ceeb ntawm cov zaub mov, mus rau ib qib los yog lwm qhov nce cov ntshav qab zib hauv cov ntshav. Txawm hais tias nws yuav tsum lees paub tias cov txheej txheem ntawm lawv cov kev coj ua ntawm lub cev sib txawv.

Proteins yog cov protein uas yog lub tsev tsim tshwj xeeb. Nws yog los ntawm cov "thwv cib" uas ib tus neeg tsim los. Cov protein ntau, ua ib qho tseem ceeb ntawm cov qauv hauv intracellular, nqa tawm cov txheej txheem hauv lub cev hauv lub cev.

Tsis tas li ntawd, cov paib ua haujlwm tau muab rau cov protein, ua qhov sib xyaw ua ke ntawm cov txheej txheem hauv zom zaub mov. Nws yog cov tshuaj Intracellular proteins uas ua cov haujlwm no. Cov no suav nrog cov tshuaj hormones hormone. Lawv tau nqa los ntawm cov ntshav, tswj kev tswj hwm ntawm ntau yam tshuaj hauv ntshav.

Hais txog cov ntshav qab zib, txhua yam yuav tshwm sim tam sim ntawd yog tias peb hais tias cov insulin yog qhov zoo tshaj ntawm cov tshuaj protein. Yog li, nws yog qhov tseem ceeb heev los sau tib neeg lub cev nrog cov zaub mov muaj protein ntau.

Cov zaub mov muaj protein ntau nyob hauv: suav qe dawb, ntses, nqaij qaib, nqaij nyug, tshij.

Hais txog carbohydrates, muaj kev xav yuam kev hais tias nws yog khoom noj rau cov neeg mob ntshav qab zib uas yuav tsum tau tawm ntawm cov carbohydrates.

Hais txog qhov tseem ceeb ntawm cov carbohydrates rau kev ua haujlwm ntawm lub cev tag nrho, nws tsim nyog teev tias lawv them nyiaj rau tib neeg cov nqi zog los ntawm 70%.

Cov lus hais - tus txiv neej yog txiv neej rau txiv neej, tuaj yeem raug rau lawv.

Qhib cov tswv yim no, nws yuav tsum hais meej tias, los ntawm lawv cov teeb meem tsis zoo, cov khoom noj muaj cov khoom noj uas muaj cov carbohydrates muaj peev xwm muab faib ua peb pawg neeg mob, uas yog sib kis rau cov neeg mob ntshav qab zib kom sib txawv:

Piv txwv ntawm cov zaub mov noj uas tsis muaj calorie ntau

Rau cov neeg mob ntshav qab zib tshiab, lo lus "khoom noj" yuav siv rau hom kev mob siab, muab tag kev cia siab, kev nyuaj siab, thiab kev tsis lees paub. Qhov kev txiav txim no tsuas yog ua rau muaj kev luag nyav thiab tsis zoo, tsis muaj dab tsi ntxiv.

Cov khoom noj qab zib zoo nkauj, cov chav kawm zoo thawj, sab lauj kaub tais diav ntawm zaub cob pob, zaub paj taub, txhuv xim av, qhob cij barley, pob kws lossis oatmeal - cov no, thaum xub thawj, cov khoom tsis muaj tseeb nyob rau ntawm txhais tes ntawm chav ua noj sorcerer, uas txhua tus neeg mob tuaj yeem ua, yuav dhau los ua tiag tiag ntawm kev ua noj ua haus Cov.

Thiab, qhov tseem ceeb tshaj plaws, qhov kuv xav hais txog yog tias cov khoom noj muaj ntshav qab zib muaj txiaj ntsig zoo, muaj txiaj ntsig zoo rau cov neeg muaj kev noj qab haus huv zoo.

Peb yuav pib tsim kev qab los noj mov sai sai, rub daim hlau hnyav thiab npaj zaub mov noj kom yooj yim thiab cov tais diav (cov duab uas muaj xim zoo nkauj) rau cov neeg mob ntshav qab zib.

Pizza los ntawm Ltalis

Koj nyiam qhov kev no li cas - pizza rau cov neeg mob ntshav qab zib? Tau, yog koj tau hnov ​​txoj cai - nws yog pizza.

Tom qab ntawv sau ib daim ntawv qhia yooj yooj yim thiab cov khoom noj muaj txiaj ntsig zoo rau cov tais no nrov.

Rau kev ua noj, peb siv hmoov nplej nrog muaj glycemic qis.

Rau cov ntaub ntawv no haum:

• buckwheat hmoov nplej - 50 units.
• chickpea hmoov nplej - 35 units.
• rye hmoov - 45 units.

Mov paj: rye hmoov - 150 grams + 50 grams ntawm buckwheat thiab chickpea lossis flax hmoov, cov poov xab qhuav - ib nrab me nyuam diav, ib taum ntsev thiab 120 ml dej sov. Do tag nrho cov khoom xyaw kom zoo. Rau ripening, tso rau ob peb teev nyob rau hauv ib lub tais greased nrog zaub roj.

Tom qab lub khob noom cookie tau npaj lawm, thaum lub ntim ntim ob npaug, zuaj nws thiab yob nws rau hauv daim ntawv uas pizza yuav ci. Muab tso rau hauv qhov cub. Ci hauv qhov cub rhuab mus rau 220 degrees rau 5 feeb kom txog thaum muaj me ntsis browned crust cov ntaub ntawv.

Tom qab ntawv, ntxiv txhawm rau hauv txhua qhov kev xav tau thiab ci ntxiv rau 5 feeb ntxiv kom txog thaum cov cheese yaj.

• qaib
• qaib cov txwv nqaij
• cov nplaig
• dej cawv
• dos
• Txiv lws suav
• tswb neeb
• tau cov txiv ntseej los yog txiv ntseej
• tshiab nceb ntawm txhua yam,
• nonfat nyuaj cheese.

Tso Kua Mis Tom Qab Ntej

Ua hmo rau hom 2 ntshav qab zib kuj yog ib qho yooj yim.

Nws yuav tsum nco ntsoov tias txhua daim ntawv qhia ua zaub mov noj rau cov mob ntshav qab zib yog ua raws li peb tus ncej, qhov yooj yim dua, raug tsim rau peb txoj cai:

• broth - tsuas yog nqaij nyug lossis nqaij qaib hauv dej "thib ob",
• zaub thiab txiv hmab txiv ntoo - tsuas yog tshiab thiab tsis muaj khaws cia,
• cov khoom lag luam - tsuas yog nrog qis glycemic index (tsis ntau dua 55 units).

• taub dag - 500 g
• qij - 3 cloves,
• lws suav puree - 500 g, npaj los ntawm mashed tshiab txiv lws suav,
• hiav txwv ntsev - kom saj, tab sis tsis ntau dua 1 teaspoon,
• zaub roj (txiv roj) - 30 mg,
• rosemary nplooj - ib nrab ib tablespoon,
• kua zaub - 700 ml,
• hauv av kua txob - ib feem plaub ntawm ib me nyuam diav.

1. Lim thiab finely tws taub dag yog maj mam stewed nyob rau hauv cov roj zaub.
2. Shredded qej thiab rosemary kuj tseem xa ntawm no.
3. Txiv lws suav puree ntxiv thiab txhua yam yog stewed 5 feeb.
4. Peb txuas cov stewed semi-tiav cov khoom nrog npau npau npau, nqa mus rau ib lub rhaub. Tshem tawm ntawm tshav kub - ib qho kua zaub qab yog npaj txhij.
5. Thaum ua haujlwm, koj tuaj yeem ntxiv cov zaub ntsuab.

Lub paj zaub Solyanka

Muaj ob peb hom hodgepodge. Daim ntawv qhia no yog ib qho tseem ceeb chav kawm, tsis yog kua zaub.

• pob zaub paj - 500 g
• dos - ib lub taub hau,
• Cov kua txob Bulgarian - 1 pc.,
• lws suav puree - peb mashed txiv lws suav,
• carrots - 1 pc.
• zaub roj - ob tbsp. khoom siv diav
• ntsev, txuj lom - mus saj.

1. Zaub thiab dos yog tev, ntxuav, txiav tsuav thiab simmer tshaj tsawg cua sov rau 5 feeb.
2. Tshiab mousse txiv lws suav ntxiv rau qhov ntawd.
3. Cauliflower yog txheeb los ntawm inflorescences thiab xa mus rau stew nrog zaub.
4. Cov zaub mov yog me ntsis salted, nrog ntxiv ntawm cov txuj lom.
5. 10 feeb tom qab nws yog infused thiab txias, nws tuaj yeem muab rau ntawm lub rooj.

Eggplant nyob rau hauv pots nrog nqaij thiab txiv laum huab xeeb

Zucchini thiab txaij muaj ntau yam zoo rau cov neeg mob ntshav qab zib.

Nws yog qhov tshwj xeeb tshaj yog qhia txog glycemic Performance index ntawm eggplants thiab lawv cov lus qhia hauv calorie, uas yog 15 units thiab 23 kcal ib puas grams, ntsig txog. Nov tsuas yog qhov ntsuas tau zoo, yog li ntawd bCov neeg deeg daws ntshav qab zib hom ntshav qab zib hom 2 tsis yog tsuas yog muaj zaubmov zoo thiab muaj zaub mov zoo xwb, tabsis kuj noj qab nyob zoo thiab.

Tsis yog koj tsev neeg nkaus xwb, tabsis cov qhua kuj yuav txaus siab txog qhov kev txawj ntse ntawm no.

• nqaij nyuj - 300 g
• txaij - 3 pcs.,
• Walnut (tev) - 80 g.,
• qij - 2 cloves loj,
• hmoov nplej - 2 tbsp. khoom siv diav
• txiv qaub kua txiv - 1 tbsp. ib rab diav
• zaub roj - 2 tbsp. khoom siv diav
• zaub ntsuab - zaub basil, cilantro, zaub txhwb qaib,
• ntsev, kua txob, cov txuj lom - mus saj,
• lauj kaub - 2.

1. Txiav lub eggplant lengthwise, sprinkle nrog ntsev thiab tawm rau 30 feeb kom quench qhov iab.
2. Tsuav thiab kib lub qe rau hauv cov roj hauv qab cov cua sov.
3. Nqaij tev los ntawm zaj duab xis, txiav rau hauv 1 cm ntsuas thiab yob hauv hmoov.
4. Fry hauv ib txheej, kom tsis txhob lo tawm, koj yuav tsum ua qhov no hauv ntau kauj ruam.
5. Hauv daim mortar, zuaj txiv ntoo nrog ntsev los yog zom nrog rab. Ntxiv cov kua txiv txiv qaub thiab kua txob, dilute nrog dej kom sib xws ntawm qaub cream.
6. Muab cov txaij thiab cov nqaij tso rau hauv ob lub lauj kaub, nphoo nrog cov qij cij, ncuav txiv laum huab xeeb, npog nrog lub hau thiab muab tso rau hauv qhov cub txias. Lub qhov cub txias yog xav tau kom lub lauj kaub tsis tawg vim muaj qhov kub thiab txias.
7. Ua noj lub tais rau 40 feeb ntawm qhov kub txog 200 degrees.
8. Txau nrog tshuaj ntsuab ua ntej pab.

Spanish txias gazpacho kua zaub

Daim ntawv qhia yooj yim no yuav tshwj xeeb tshaj yog hais rau cov neeg mob ntshav qab zib hauv qhov kub sultry - lub zog ua kom rov zoo dua, tonic thiab muaj zaub mov zoo.

• txiv lws suav - 4 pcs.,
• dib - 2 pcs.,
• Cov kua txob Bulgarian - 2 pcs.,
• dos - 1 pc.,
• qij - 2 cloves,
• txiv roj roj - 3 diav,
• cawv txiv hmab vinegar - 1 tablespoon,
• crackers los ntawm khob cij Borodino - 4-5 pieces,
• ntsev, txuj lom, kua txob, zaub txhwb qaib, zaub basil - mus saj.

1. Peel tawm ntawm daim tawv nqaij boiled txiv lws suav, tsoom fwv lawv mus rau hauv cubes.
2. Peb ntxuav thiab tsuav cov cucumbers.
3. Quav lub kua txob rau hauv daim hlab me me.
4. Tag nrho cov khoom txho, suav nrog qej, dhau los ntawm rab.
5. Ntxiv cov zaub ntsuab txho thiab xa mus rau brew rau 3 teev nyob rau hauv tub yees.
6. Ua ntej pab, ntxiv cov keej tsoo rau hauv cov kua zaub.
7. Lub sib xws ntawm cov zaub mov tuaj yeem hloov kho los ntawm kev ntxiv cov kua txiv tshiab ua kua txiv.

Pancakes yog qhov tsim nyog rau kua zaub kua zaub. Lawv tuaj yeem raug txais kev pabcuam sib txawv thiab ntxiv rau thawj chav kawm.

• rye hmoov - 1 khob,
• zucchini - 1 pc.,
• qe - 1 pc.,
• parsley, ntsev, txuj lom, tshuaj ntsuab - rau koj saj.

1. Tshuav zucchini grate.
2. Ntxiv lub qe, tshuaj ntsuab tev, ntsev thiab cov txuj lom nyob rau ntawd.
3. Fritters yog kib hauv cov roj zaub. Txawm li cas los xij, chav ua noj pancakes yuav muaj txiaj ntsig ntau dua rau cov ntshav qab zib.
4. Yog tias xav tau, zucchini tuaj yeem hloov nrog rye hmoov thiab kefir hauv 3: 1 feem.

Nqaij ntses casserole nrog mov

Cov zaub mov no yuav tsim nyog thiab yuav nyiam los ntawm txhua tus neeg hauv tsev neeg rau ob hnub noj su thiab ua hmo.

• rog ntses - 800 g.
• mov - 2 tsom iav,
• carrots - 2 pcs.,
• qaub cream (roj-tsawg) - 3 diav,
• dos - 1 lub taub hau,
• zaub roj, ntsev, cov txuj lom.

1. Ua noj ntses ua ntejlos ntawm kev txiav nws mus rau hauv nyias daim hlab.
2. Ua ke hauv cov hauv paus dos thiab carrots nrog ntses, simmer rau 10 feeb hauv zaub roj nrog dej.
3. Rau hauv qab ntawm pwm tsim ib nrab ntawm cov txhuv, meej ntxuav thiab hau.
4. Cov txhuv tau smeared nrog qaub cream thiab stewed khoom tau pw ntawm nws.
5. Qhov seem ntawm lub txhuv yog muab tso rau saum, uas yog sprinkled nrog grated cheese.
6. Cov zaub mov muab tso rau 20 feeb hauv qhov cub, rhaub kom 210 degrees.
7. Tom qab tsim ntawm lub golden crust, zaub mov yog npaj tau.

Liab ntses ci hauv ntawv ci

Daim ntawv qhia no tsis yog tsuas yog yooj yim rau cov neeg txawj ntse xwb, tab sis kuj yog cov khoom noj muaj txiaj ntsig zoo rau kev noj qab haus huv thiab muaj qab hau uas tuaj yeem ua tiav nyob hauv cov ntawv qhia zaub mov rau cov neeg mob ntshav qab zib.

• liab ntses (fillet lossis steak) - 4 pcs.,
• Bay nplooj ntoos - 3 pcs.,
• txiv qaub - 1 pc.,
• dos - 1 pc.,
• ntsev thiab txuj lom kom saj.

1. Thooj muaj feem ntses liab tau muab tso rau ntawm ntawv ci nrog cov dos, hlais ib nrab ntawm ib ncig.
2. Lub txiv qaub, txiav rau hauv cov nplhaib thiab cov nplooj Bay, yog muab tso rau ntawm qhov "thaub qab".
3. Cov zaub mov sab saum toj yog hliv nrog kua txiv qaub.
4. Cov ntses yog kaw kom nruj nrog ntawv ci thiab xa mus rau 20 feeb rau qhov cub, yav tas los ua kom sov li 220 degrees.
5. Tom qab txias, zaub mov yog pw ntawm nyias cov phaj, txau nrog tshuaj ntsuab thiab muab kev pab rau saum rooj.

Tsoo caviar

Zucchini caviar zoo meej li ib sab zaub mov rau cov neeg mob ntshav qab zib.

• zucchini - 2 pcs.,
• hneev - ib lub taub hau,
• carrots - 1-2 pcs.,
• lws suav puree - 3 txiv lws suav (mashed),
• qij - 2-3 cloves,
• ntsev, txuj lom - mus saj.

1. Cov khoom xyaw zaub ntxuav thiab kom huv.
2. Tom qab ntawd lawv tau languished nyob rau hauv ib lub lauj kaub kub, nrog qhov sib ntxiv ntawm cov roj zaub.
3. Tom qab txias, cov khoom tiav tau ib nrab yog tsoo nrog ib rab, soob soob yog ntxiv rau lawv thiab muab cub rau lwm 15 feeb.
4. Cov zaub mov yog tau chilled rau lub rooj.

Chocolate Mis nyuj khov nrog Tropicano Avocado

• txiv kab ntxwv - 2 pcs.,
• avocado - 2 pcs.,
• stevia lossis stevioside - 2 tbsp. khoom siv diav
• cocoa taum (pieces) - 2 tbsp. khoom siv diav
• cocoa (hmoov) - 4 tbsp. khoom siv diav.

1. Rubs zest.
2. Nyem kua txiv kab ntxwv.
3. Siv rab tshuab, tov cov khoom xyaw: kua txiv, avocado pulp, stevioside, cocoa hmoov.
4. Ncuav cov txiaj ntsig loj rau hauv lub khob yas, ntxiv cov nplov ntawm cov cocoa taum, nphoo nrog zest thiab xa mus rau lub tub yees.
5. Cov khoom qab qab qab heev tau npaj txhij hauv ib teev. Tus qhua zoo siab nrog koj.

Txiv pos nphuab

• txiv pos nphuab - 100 g
• dej - 0.5 l.,
• gelatin - 2 tbsp. khoom siv diav.

1. Txau ua ntej nkaws.
2. Tso cov txiv pos nphuab rau hauv saucepan, ntxiv dej thiab ua noj rau 10 feeb.
3. Ncuav gelatin rau hauv dej npau nphuab thiab coj mus rau ib lub rhaub. Tshem tawm cov siav berries.
4. Hauv kev npaj pwm ua ntej, muab cov txiv pos nphuab tshiab, txiav ua kom ntev thiab hliv rau hauv cov kua dej.
5. Cia kom txias rau ib teev thiab tso kom txias - tom qab sib tov, cov khoom qab zib npaj txhij.

Txiv Hmab Txiv Ntoo Thiab Zaub Smoothie

• kua - 1 pc.,
• mandarin lossis txiv kab ntxwv - 1 pc.,
• taub dag kua txiv - 50 gr.,
• noob txiv ntoo, noob - 1 rab diav,
• dej khov - 100 g.

Ua noj ua haus:

1. Quav rau hauv rab thiab yeej ntxiag: kua txiv kab ntxwv, txiv kab ntxwv, kua txiv taub dag, dej khov.
2. Ncuav rau hauv lub khob dav. Txau nrog cov noob pomegranate, noob taum lossis noob.
3. Lwm cov txiv hmab txiv ntoo tuaj yeem siv los ua cov tshuaj, tab sis nco ntsoov nrog glycemic index qis.

Yawg Hlob Souffle

• qis-rog tsev cheese (tsis ntau dua 2%) - 200 g.,
• qe - 1 pc.,
• kua - 1 pc.

1. Ntshiab thiab txiav ib lub txiv av.
2. Tso tag nrho cov khoom xyaw rau hauv ib lub taub ntim thiab sib tov nrog rab.
3. Npaj me me rau kab tws rau microwave ua noj.
4. Ua noj ntawm lub zog siab tshaj plaws rau 5 feeb.
5. Tshem tawm los ntawm qhov cub, sprinkle nrog cinnamon thiab cia kom txias.

Apricot Mousse

• tsis muaj noob apricots - 500 g.,
• gelatin - 1.5 teaspoons,
• txiv kab ntxwv - 1 pc.,
• quail qe - 5 pcs.,
• dej - 0.5 liv.

1. Xau nkaws thiab grate zest txiv kab ntxwv.
2. Ncuav apricots nrog dej, muab hluav taws thiab simmer rau 10 feeb.
3. Txias, yeej tag nrho loj nrog ib rab kom txog thaum mashed.
4. Nyem kua txiv los ntawm ib nrab txiv kab ntxwv.
5. Yeej qe cais, ntxiv gelatin muaj thiab sib tov kom zoo.
6. Ua ke txhua qhov sib xyaw, ntxiv txiv kab ntxwv zest. Ncuav rau hauv cov pwm thiab tso rau ob peb teev kom txog thaum khov.

Kev noj zaub mov zoo rau cov neeg mob ntshav qab zib tsis yog ib qho ntxiv rau kev kho mob kho mob - nws yog kev txuas ntxiv ntawm lub neej, muaj sia, tag nrho ntawm cov kev xav zoo thiab kev xav.

Noj li cas thiaj li muaj ntshav qab zib

Yog tias tus kws kho mob kuaj pom tus mob ntshav qab zib hom ob, ib tug neeg yuav tsum rov qab soj ntsuam nws cov zaub mov kom zoo thiab pib noj kom yuag. Cov zaub mov noj tau yuav tsum muaj tag nrho cov zaub mov tsim nyog.

Cov kws kho mob pom zoo kom noj mov ntau, tsib mus rau rau zaus nyob rau ib hnub, feem me me. Cov rog rog thiab roj-kib zaub mov noj yuav tsum tau muab cais tawm cov zaub mov kom ntau li ntau tau. Nqaij thiab ntses yuav tsum xaiv cov ntau hom roj tsawg.

Cov zaub loj yuav tsum muaj nyob hauv zaub mov txhua hnub, tshwj xeeb tshaj yog thaum tus neeg mob hnyav dua. Hom khoom no muaj nplua nuj nyob hauv fiber ntau thiab vitamins, vim tias muaj qhov txo qis glycemic index ntawm txhua lub tais tau noj ib txhij hauv cov zaub.

• Ua kom muaj kev noj haus zoo rau tag nrho lub lim tiam, nws yog ib qho tseem ceeb kom koj paub koj tus kheej nrog lub tswv yim xws li lub khob cij. Qhov ntsuas ntawm qhov ntau ntawm cov carbohydrates yuav suav nrog 10-12 g ntawm cov piam thaj, yog li cov neeg mob ntshav 2 lossis ntshav qab zib hom 1 yuav tsum haus tsis tshaj 25 qhob cij ib hnub. Yog tias koj noj tsib mus rau rau zaug hauv ib hnub, koj tuaj yeem noj ntau yam ntawm 6 XE toj ib pluag noj.
• Txhawm rau suav cov calories ntau hauv cov zaub mov, koj kuj yuav tsum xav txog lub hnub nyoog, hnyav ntawm cov ntshav qab zib, muaj cov kev tawm dag zog. Yog tias nws nyuaj rau koj tus kheej los tsim kev noj zaub mov kom raug, koj tuaj yeem sab laj nrog tus kws paub txog khoom noj khoom haus kom pab tswv yim.

Tus neeg rog dhau los yuav tsum tau noj loj ntawm cov zaub thiab txiv hmab txiv ntoo uas tsis qab zib txhua hnub, tshwj xeeb tshaj yog thaum caij sov. Rog thiab khoom noj qab zib yuav tsum tau muab cais tawm cov zaub mov kom ntau li ntau tau.

Tsawg ib tus neeg, ntawm qhov tsis sib xws, yuav tsum nce cov khoom noj haus tsis muaj ntau ntau ntawm cov tais diav kom ib txwm ua qhov hnyav thiab cov metabolism hauv lub cev.

Dab tsi noj thiab tsis tuaj yeem noj nrog ntshav qab zib

Tus kws kho mob ntshav qab zib xav tau qhov khoom noj zoo rau lub teeb thiab cov khoom noj muaj txiaj ntsig nrog qhov glycemic index. Ntawm kev muag koj tuaj yeem nrhiav cov khoom noj tshwj xeeb cov qhob cij ua los ntawm cov ntxhib ntxoo rye, nws raug tso cai kom tsis pub ntau tshaj 350 g ib hnub. Lub glycemic Performance index ntawm cov khoom no yog 50 units, thiab khob cij nrog ceg - 40 ntu.

Thaum npaj porridge raws dej, buckwheat lossis oatmeal yog siv. Cov kua zaub xas yog npaj tau zoo tshaj plaws nrog qhov ntxiv ntawm cov nplej (GI 45 units) thiab cov ceg ntoo hlaws nrog GI 22 units, lawv tau siv ntau tshaj plaws.

Cov kua zaub rau cov ntshav qab zib tau noj rau ntawm cov zaub, ob zaug ib lub lim tiam nws tau tso cai ua kua zaub hauv cov nqaij rog uas muaj roj tsawg. Cov zaub ntsuab zoo tshaj yog noj cov nqaij nyoos, hau thiab zaub. Cov zaub uas siv ntau tshaj plaws muaj xws li zaub qhwv, zucchini, tshuaj ntsuab tshiab, taub dag, txaij, txiv lws suav. Zaub nyoos yog pom zoo rau lub caij nrog zaub roj lossis freshly nyem kua txiv txiv qaub.

1. Hloov cov nqaij qaib qe nrog GI ntawm 48 units, nws yog qhov zoo dua uas suav nrog quail hauv cov ntawv qhia zaub mov, lawv tuaj yeem noj rau hauv qhov ntau tsis ntau tshaj ob daim hauv ib hnub. Los ntawm ntau hom nqaij xaiv cov khoom noj muaj txiaj ntsig - luav, nqaij qaib, nqaij nyug, nws tau hau, ci thiab nqaij ci.
2. Taum khoom kuj tseem raug tso cai noj thiab. Ntawm cov txiv ntseej, ntau cov kua qaub ntau dua yog feem ntau xaiv, txij li cov qab zib muaj cov glycemic siab vim tias cov piam thaj ntau. Txiv hmab txiv ntoo tau noj zoo dua tshiab tshiab, lawv kuj tau ua los ntawm cov txiv hmab txiv ntoo thiab cov khoom qab zib siv cov khoom qab zib.
3. Cov tshuaj yej ntsuab yog suav tias yog cov dej haus tau zoo tshaj plaws, nrog rau nws pom zoo kom ua noj compote nrog ntxiv ntawm Rose duav. Hloov chaw qab zib, cov piam thaj hloov pauv yog siv thaum lub sijhawm npaj cov tais diav qab zib, ntawm lawv Stevia yog cov khoom qab zib uas zoo tshaj plaws thiab qab zib.
4. Los ntawm cov khoom noj muaj mis nyuj, koj tuaj yeem noj ib khob ib hnub yogurt, kefir, glycemic index ntawm uas yog 15 units. Raws li ib qho kev xaiv, tsev cheese nrog glycemic Performance index ntawm 30 units yog ntxiv rau kev noj haus, nws raug tso cai rau noj tsis ntau tshaj 200 g ntawm cov khoom no ib hnub. Ib qho roj twg tsuas tuaj yeem noj hauv qhov tsuas pub tsawg, ntau kawg 40 g toj ib hnub.

Nws yog qhov zoo dua yog tias koj tsis kam tsis kam ua dhau los ntawm pastry thiab high-calories, cov khoom qab zib, muaj roj, cov nqaij npuas muaj roj, haus dej cawv, cov txuj lom, marinades, cov txiv qab zib, qab zib, cov rog rog, ketchup, mayonnaise, haus thiab ntsev cov tais diav, qab dej qab zib, sausages, sausages, cov kaus poom zaub mov rog nqaij lossis nqaij ntses.

Txheem kwv yees cov zaub mov noj ib hnub twg thiab cov khoom noj muaj txiaj ntsig zoo, cov ntshav qab zib tau nkag rau hauv phau ntawv sau cia, uas qhia tau tias yam zaub mov twg noj nyob rau hnub twg. Raws li cov ntaub ntawv no, tom qab ua kev soj ntsuam ntshav qab zib rau koj cov ntshav qab zib, koj tuaj yeem tshawb xyuas ntau npaum li cas txoj kev noj tshuaj kho kom zoo rau lub cev.

Tsis tas li, tus neeg mob suav cov khoom noj thiab cov khob cij ntau dua.

Kos duab qhia zaub mov noj rau lub lim tiam

Txhawm rau kom suav sau cov zaub mov kom raug, tus neeg mob yuav tsum kawm thiab xaiv cov khoom noj tais diav uas muaj ntshav qab zib hom 2 rau txhua hnub. Xaiv cov tais diav yuav pab lub rooj tshwj xeeb, uas qhia txog glycemic index ntawm cov khoom.

Txhua tus neeg noj ib qho zaub mov twg yuav yog ntau tshaj 250 g, ntau npaum li cas cov nqaij los yog ntses tsis ntau dua 70 g, feem ntawm stewed zaub los yog qos yaj ywm ci yog 150 g, ib khob cij nyhav 50 g, thiab qhov ntim ntawm ib qho kua uas koj haus tsis ntau tshaj ib khob.

Raws li qhov kev pom zoo no, kev noj haus ntshav qab zib tau npaj rau txhua hnub. Txhawm rau kom nkag siab yooj yim dua dab tsi uas yuav suav nrog hauv cov ntawv qhia noj tshais rau pluas tshais, pluas su, khoom noj txom ncauj thaum yav tsaus ntuj thiab noj hmo, koj tuaj yeem xav txog kwv yees li kev noj zaub mov rau lub lim tiam rau cov neeg mob ntshav qab zib ntawm hom thawj lossis hom thib ob.

• Hercules porridge nrog qhov me me ntawm butter, grated tshiab carrots, qhob cij, thiab txiv hmab txiv ntoo stewed tsis muaj suab thaj yog ua rau noj tshais.
• Cov tshuaj ntsuab tshuaj yej thiab txiv kab ntxwv qaub muaj noj su.
• Rau pluas su, nws pom zoo kom ua kua zaub tsis muaj ntsev, zaub xam lav ntawm cov zaub tshiab nrog cov nqaij me, ncuav thiab kua txiv ua kua.
• Ua khoom noj txom ncauj rau pluas su, siv cov kua ntsuab thiab tshuaj yej.
• Rau noj hmo, koj tuaj yeem noj cov nqaij npuas uas muaj roj tsawg nrog ncuav thiab ncuav ci.
• Ua ntej koj yuav mus pw. Koj tuaj yeem haus ib khob ntawm yogurt.

1. Thaum sawv ntxov lawv tau noj tshais nrog zaub tws, nqaij ntses patty nrog mov ci, haus tsis qab.
2. Rau pluas tshais, koj tuaj yeem txaus siab mashed zaub thiab nqaij.
3. Noj su nrog cov nqaij ntshiv kua zaub nrog qhov sib ntxiv ntawm qab zib, nqaij ntshiv nrog mov ci, khoom noj qab zib muaj roj, dej.
4. Muaj khoom noj txom ncauj ntawm tsev cheese thiab haus kua txiv. Lwm yam khoom noj txom ncauj tseem ceeb yog ntshav dej ntshav qab zib hom 2.
5. Noj hmo yog hau qe, steamed cutlets, qhob cij ntshav qab zib, tshuaj yej tsis qab.
6. Ua ntej yuav mus pw, koj tuaj yeem haus ib khob ntawm ryazhenka.

• Rau thawj pluas tshais, koj tuaj yeem pab rau buckwheat, roj tsawg tsev cheese, qhob cij, tshuaj yej tsis muaj qab zib.
• Rau noj su, tsuas haus kua txiv haus los yog compote.
• Noj hmo nrog zaub kua zaub, hau nqaij qaib, khob cij, koj tuaj yeem pab lub txiv av ntsuab thiab kua dej.
• Raws li khoom noj txom ncauj rau noj su, siv lub txiv av ntsuab.
• Rau noj hmo, koj tuaj yeem noj zaub hau nrog nqaij npuav ntxiv. Ci cabbage, pab khob cij thiab compote.
• Ua ntej yuav mus pw, haus cov kua mis nyeem yog roj tsawg.

1. Rau pluas tshais, lawv noj mov nplej porridge nrog beets, ib daim ntawm cov cheese tshiab, qhob cij, haus dej haus los ntawm chicory.
2. Rau pluas tshais, ib qho paj txiv mab txiv ntoo tshiab tau npaj.
3. Rau noj su, zaub kua zaub, zaub ua zaub noj nrog stew, qhob cij thiab jelly yog muab.
4. Koj tuaj yeem muab khoom noj kom yaug nrog noj txiv hmab txiv ntoo thiab savory tshuaj yej.
5. Pluas mov millet, ncu ntses, mov ci cij, tshuaj yej tsis muaj qab zib.
6. Ua ntej yuav mus pw, lawv haus kefir.

• Rau thawj zaug ua tshais, koj tuaj yeem noj zaub xam lav ntawm carrots thiab ntsuab txiv apples, roj tsawg tsev cheese, qhob cij, tshuaj yej tsis qab.
• Noj su tej zaum muaj cov txiv hmab txiv ntoo tsis muaj qab zib thiab dej qab zib.
• Noj hmo nrog ntses kua zaub, zucchini stew, nqaij qaib hau, ncuav, ncuav txiv qaub.
• Cov zaub xas lav thiab cov tshuaj yej tsis qab qab zib tau muab rau thaum noj tshuaj yej thaum yav tsaus ntuj.
• Rau noj hmo, koj tuaj yeem ua noj buckwheat, pom zaub qhwv, lawv tau txais mov ci thiab tshuaj yej tsis muaj qab zib.
• Ua ntej yuav mus pw, haus ib khob mis skim mis.

1. Pluas tshais muaj peev xwm suav nrog oatmeal, zaub ntug hauv paus, ua mov ci thiab nqaij ci.
2. Citrus zaub xam lav thiab tshuaj yej tsis muaj piam thaj yog ua rau noj su.
3. Rau pluas su, npaj cov mij ua kua, stewed mob siab, rwj mov hauv ib qho me me, pab khob cij thiab txiv hmab txiv ntoo stewed.
4. Rau cov khoom noj txom ncauj, koj tuaj yeem muaj cov kua txiv hmab txiv ntoo thiab dej ntxhia tsis muaj roj.
5. Rau noj hmo, koj tuaj yeem pab hlaws barley pob kws, zucchini stew, qhob cij, tshuaj yej tsis muaj qab zib.
6. Ua ntej yuav mus pw, haus kua mis yogurt.

• Rau pluas tshais, lawv noj buckwheat, hlais cov cheese tshiab, zaub xam lav ntawm grated beets, qhob cij, haus tsis qab.
• Noj tshais lig tej zaum muaj txiv hmab txiv ntoo uas tsis qab zib thiab ua nqaij.
• Rau pluas su, lawv ua cov kua zaub legume, nqaij qaib nrog mov, stewed eggplant, thiab pab khob cij thiab kua txiv cranberry.
• Thaum tav su koj tuaj yeem muaj khoom noj txom ncauj nrog kua txiv qaub, txiv hmab txiv ntoo tsis muaj qab zib.
• Rau noj hmo, muab cov taub ua taub, txiav, zaub xam lav, qhob cij, tshuaj yej tsis muaj qab zib.
• Thaum tsaus ntuj koj tuaj yeem haus dej haus ib khob ntawm ryazhenka.

Qhov no yog kwv yees kwv yees rau ib lis piam, uas koj tuaj yeem hloov yog tias tsim nyog ntawm koj qhov kev txiav txim. Thaum muab sau ua ke ntawm daim ntawv qhia zaub mov, nws yog qhov tseem ceeb kom tsis txhob hnov ​​qab suav nrog zaub ntau li ntau tau, tshwj xeeb tshaj yog tias koj rog dhau. Tsis tas li ntawd, tsis txhob hnov ​​qab tias nws pom zoo kom sib xyaw ua ke kev noj haus thiab tawm dag zog nrog ntshav qab zib.

Cov khoom lag luam zoo li cas rau ntshav qab zib yuav qhia tus kws paub los ntawm cov yeeb yaj kiab hauv tsab xov xwm no.