Lub glycemic Performance index ntawm zucchini, muaj txiaj ntsig zoo, cov vitamins

Cov kws tshaj lij hais tias zucchini pib tau siv rau hauv kev noj haus ntau dua kaum txhiab xyoo dhau los. Tab sis cov teb chaws Europe tau kawm txog cov zaub no qab hauv 16th caug xyoo, thaum nws tau coj los ntawm Asmeskas. Sij hawm dhau mus, tib neeg paub cov txiaj ntsig zoo ntawm zucchini, poob rau hauv kev hlub nrog nws rau nws qhov txawv txawv. Lawv kawm muab txuj ci, kib, ci thiab khaws cia. Zucchini tuaj yeem pom ntawm yuav luag txhua lub vaj hauv tsev. Yog li, nws yog qhov tseem ceeb heev uas yuav tsum paub khaws cia txhua yam muaj txiaj ntsig ntawm cov zaub thaum lub sijhawm ua zaub mov noj. Zucchini Glycemic Index hauv daim ntawv tshiab, tsuas yog 15 units, tab sis thaum muab kib nws nce ntau zaus thiab nce mus txog 75 units. Nrog cov calories, qhov qauv no yog qhov tseeb: rau zucchini tshiab, nws yog 24 kcal, thiab rau kib zucchini - 88 kcal.

Tseem ceeb zoo ntawm zucchini

Zucchini raug tso cai txawm tias muaj ntshav qab zib, tsis yog tsuas yog vim GI tsis tshua muaj, tab sis kuj vim yog lub ntuj qab zib, cov vitamins thiab minerals hauv qhov muaj pes tsawg leeg.

Cov zaub no emits antioxidant zog, ua tsaug uas zucchini pab lub cev nqus tau cov co toxins. Ib qho zaub ua rau muaj kev xav sai sai ntawm lub cev tag nrho, vim hais tias ntawm no, ib tus neeg tsis rog siab. Qhov no yog qhov tshwj xeeb tshaj yog rau cov tib neeg muaj mob hnyav nrog cov nyhav dhau heev. Tsis txhob hnov qab tias kib muaj txiaj ntsig zoo yuav ua rau cov ntsiab lus tsis muaj calorie thiab GI, yog li koj yuav tsum xaiv ntau txoj hauv kev tsim cov khoom lag luam.

Zucchini tau pom zoo rau cov kab mob xws li kab mob siab, mob ntshav siab, mob plab, cholecystitis. Zucchini muaj ntau ntawm cov vitamin C, yog li nws pab txhim kho kev tiv thaiv kab mob.

Zucchini muaj yuav luag tsis muaj contraindications. Txawm li cas los xij, nrog kev ceev faj, nws yuav tsum tau siv rau cov neeg muaj kab mob hauv lub raum, nyob rau hauv uas ntau dhau ntawm cov poov tshuaj muaj tshwm sim. Kev siv cov zucchini hauv nws daim ntawv nyoos tsis tas yuav raug kev tsim txom, txij li nws muaj siab acidity, uas tuaj yeem cuam tshuam tsis zoo rau kev ua haujlwm ntawm lub plab zom mov.

Vitamin muaj pes tsawg leeg ntawm zucchini

Zucchini zaub mov

Ntawm qhov muaj txiaj ntsig zoo uas ua rau cov tshuaj, ob peb ntawm qhov tseem ceeb tshwj xeeb tshaj yog qhov tshwj xeeb:

fiber - nws lub luag haujlwm qee zaum kuj tsis tshua xav txog, txawm hais tias ua tsaug rau nws ua haujlwm ntawm lub zom zaws yog li qub,
pectins - tshem tawm cov tshuaj lom hauv lub cev, nrog rau cov hlau hnyav,
cov vitamins - ua lub luag haujlwm tseem ceeb hauv kev ua kom muaj kev tiv thaiv ntau dua ntawm lub cev, li qub txoj haujlwm ua haujlwm ntawm lub paj hlwb. Tshwj xeeb zucchini yog nplua nuj nyob hauv cov vitamins C, E, A thiab B vitamins,
cov tshuaj ntxhia hauv cov hauv av ntawm ib qho zaub thiab nws cov kua txiv. Nws yog tshwj xeeb yog nplua nuj hauv calcium, hlau, phosphorus, lithium thiab zinc, thiab lwm yam micro thiab macro ntsiab. Lawv pab tua cov ntshav liab, vitamin tsis muaj peev xwm.

Cov zaub yog cov txiaj ntsig zoo rau lub cev hauv nws qhov kev ntxuav tawm los ntawm co toxins thiab saturation nrog siv tshuaj muaj yees. Zucchini yuav tsum muaj nyob rau hauv kev noj haus kom lub cev ua haujlwm du thiab ntshiab.

Yog zucchini pub nyob rau hauv cov ntawv qhia zaub mov mob ntshav qab zib

Nws yog ib qho tseem ceeb heev rau cov neeg mob uas muaj cov metabolism hauv carbohydrate los saib xyuas lawv kev noj zaub mov. Txhawm rau tiv thaiv qhov tshwm sim ntawm cov kab mob uas ua kom sib kis, txhim kho kom zoo thiab muaj lub neej zoo, cov neeg mob ntshav qab zib xav paub seb cov zaub mov twg tuaj yeem noj thiab yam twg yuav tsum tau muab pov tseg. Ncuav qab zib kom tsawg, txo qhov muaj peev xwm ntawm cov teeb meem thiab poob ceeb thawj tsuas yog noj zaub mov nruj thiab ua kom lub cev qoj ib ce. Nws yog ib qho tseem ceeb kom paub cov npe ntawv uas tau tso cai. Lub hauv paus ntawm kev noj haus ntawm cov neeg muaj mob endocrine yog, raws li txoj cai, zaub. Nrog rau cov ntoo taub - cov txiv hmab txiv ntoo ntawm cov nroj tsuag ntawm tsev neeg taub dag.

Khoom Sib Sau

Cov ntawv qhia zaub mov rau txhua tus neeg yuav tsum tau tsim kom cov zaub mov tau sib npaug. Cov vitamins, minerals, thiab cov amino acids tseem ceeb yuav tsum nkag los hauv lub cev nrog zaub mov noj. Qhov no yog qhov tshwj xeeb tshaj yog rau cov tsis muaj kev noj qab haus huv zoo tag nrho.Lawv yuav tsum xav los ntawm lawv cov zaub mov kom zoo zoo. Peb yuav nkag siab txog dab tsi tseem ceeb zucchini.

Cov ntsiab lus calorie - 24 kcal. Glycemic Performance index (GI) - 15 rau zaub tshiab. Tus nab npawb ntawm cov chav ua mov ci yog 0.33. Cov neeg mob uas ua rau lub cev tsis muaj zog yuav tsum paub tias thaum kib, cov calories ntau ntawm cov khoom yuav nce ntau. Ib qho kev kho cua sov ua rau kev nce glycemic Performance index rau 75.

Tus mob ntshav qab zib yuav tsum tau them sai sai rau zucchini. Lawv muaj:

cov nqaijrog - 1.5 g,
rog - 0.2 g
carbohydrates - 3 g.

Lawv cov ntsiab lus calorie (hauv 100g) yog 16 kcal. GI - 15. Tus naj npawb ntawm cov qhob cij - 0.25.

Zucchini yog qhov:

cov vitamins PP, C, A, thiamine, riboflavin,
calcium, zinc, manganese, sulfur, titanium, phosphorus, txhuas, sodium, molybdenum, hlau, tooj, magnesium, potassium,
kev noj haus fiber ntau
tartronic acid
pectin.

Noj zaub mov nruj yuav suav cov zaub ntawm cov zaub mov. Tab sis tsis yog daim ntawv cais. Feem ntau cov tseem ceeb yog cov tub ntxhais hluas tshiab zucchini. Lawv pom zoo kom ntxiv cov zaub nyoos ntau yam.

Nws yuav tsum raug sau tseg tias thaum kho cov cua sov, lub glycemic Performance index nce ntxiv.

Qhov ntsuas no txiav txim siab sai npaum li cas cov piam thaj hauv ntshav siab. Qhov ntau dua GI, qhov teeb meem loj dua cov khoom lag luam rau tus neeg mob nrog cov teeb meem endocrine. Ua kom tiav cais tawm zucchini los ntawm cov ntawv qhia zaub mov tsis muaj nqis. Tab sis nws zoo dua tsis txhob kib lawv, tab sis, piv txwv li, pickle lossis ntxiv rau zaub stew. Tom qab ntawd hyperglycemia raug cais tawm.

Muaj txiaj ntsig thiab kev phom sij

Zucchini muaj cov dej tsim thiab tartronic acid. Thawj muaj qhov txiaj ntsig zoo ntawm txoj hnyuv plab, thiab qhov thib ob tiv thaiv qhov muaj peev xwm ntawm vascular stenosis. Qhov txiaj ntsig ntawm cov hluas zucchini kuj nyuaj rau overestimate.

Thaum cov zaub no muaj hauv cov zaub mov rau cov mob ntshav qab zib, muaj:

ua kom muaj dab metabolic,
tshem tawm cov co toxins tawm ntawm lub cev,
txhim kho hauv plab hnyuv muaj nuj nqi,
tej roj ntshav hauv cov ntshav siab,
txo qhov hnyav ntawm edema,
zoo zoo rau lub zeem muag
nce kev tiv thaiv thiab kev loj hlob,
normalization ntawm lub paj hlwb, txo txoj kev pheej hmoo ntawm neuropathy.

Zucchini muaj qhov tshwj xeeb muaj peev xwm tshem tawm cov ntsev ntau ntxiv hauv lub cev. Qhov no txo txoj kev pheej hmoo ntawm edema thiab cov tsos ntawm kev sib koom ua ke, xws li mob caj dab.

Cov kws kho mob tshwj xeeb pom zoo kom noj cov khoom no ntau dua rau cov neeg muaj ntshav siab, kab mob ntawm daim siab, lub raum, lub plawv, cov hlab ntsha. Tom qab tag nrho, lawv muaj cov diuretic effect.

Zucchini yog hypoallergenic. Ob tus neeg laus thiab menyuam yaus siv tau lawv. Cov teeb meem ntawm ib tug neeg intolerance tsis paub. Tau kawg, lub ntsiab kev nkag siab ntawm kev faib ua feem. Nov yog txoj cai rau txhua tus. Ib qho ze me ntsis ntxiv nrog rau qhov sib ntxiv ntawm cov txiv ntoo no rau cov zaub mov yuav tsum yog tej zaum rau cov neeg muaj exacerbations ntawm gastritis thiab lub raum mob, uas cov txheej txheem ntawm kev tshem tawm cov poov tshuaj los ntawm lub cev tau cuam tshuam. Nrog cov pathologies no, cov zaub no tuaj yeem tsim kev puas tsuaj.

Kuv tuaj yeem suav nrog qhov khoom noj

Nrog rau "cov kabmob ntshav qab zib", cov txiav tsis ua tiav cov tshuaj insulin txaus. Raws li qhov tshwm sim, cov metabolism hauv lub cev tsis sib xws, lub cev nyhav tau nce zuj zus, thiab cov kev tsis sib haum xeeb hauv kev noj qab haus huv tshwm sim. Cov kws kho mob ntshav qab zib endocrinologist tau qhia kom ua raws li kev noj haus nruj, noj cov zaub mov uas muaj cov carbohydrates tsawg. Cov kev ntsuas no yuav pab kom tsis txhob muaj piam thaj hauv qabzib. Feem ntau lub hauv paus ntawm cov zaub mov zoo yog zaub.

Zucchini uas muaj ntshav qab zib hom 2 muaj qhov cuam tshuam zoo rau lub xeev cov hlab ntsha, cov plab hnyuv plab hnyuv, lub plab hnyuv thiab lub paj hlwb. Cov pectin uas tsim cov qoob no pab txo cov ntshav qabzib. Lub sijhawm muaj calorie me pub rau koj kom suav cov khoom no hauv ntau cov khoom noj. Noj qab nyob zoo thiab qab zucchini raug tso cai txawm tias cov neeg rog.

Qhov kev txwv txiav tsuas yog siv rau qhov noj caviar. Tom qab tag nrho, hauv nws txoj kev npaj, qab zib thiab roj zaub siv. Cov neeg mob uas lub cev tsis muaj zog yuav tsum tsis txhob noj cov no, txwv tsis pub lawv txoj kev noj qab haus huv yuav mob loj ntxiv.

Zucchini thiab zucchini

Cov khoom no muaj tib lub glycemic Performance index - 15, uas raug suav hais tias yog tus nqi qes. Zucchini kuj tseem pab tau rau nws cov ntsiab lus tsis muaj calorie - 25 kcal. Cov zauv no xa mus rau cov zaub tshiab. Piv txwv li, kib zucchini, zoo li caviar los ntawm cov khoom no, muaj cov lej ntawm 75 ntu. Nws yuav muaj txiaj ntsig ntau dua rau kev nyeem lossis de cov zaub (dua yam tsis muaj qab zib). Nws siv tau los siv rau kev ua noj zaub stew, thawj chav kawm.

Cov khoom muaj txiaj ntsig zoo ntawm cov khoom:

theem siab ntawm ascorbic acid ua kom lub cev tiv thaiv kab mob, tiv thaiv cov hlab ntshav, ua kom cov ntshav ncig,
retinol, uas yog ib feem ntawm qhov muaj pes tsawg leeg, muaj feem xyuam rau txoj kev ua haujlwm kom zoo ntawm lub nrig tsom,
pyridoxine thiab thiamine koom nrog rau hauv nruab nrab thiab peripheral poob siab,
zinc txhawb nqa kev rov ua kom sai, muaj kev mob zoo ntawm daim tawv nqaij thiab lawv lub zog,
calcium ntxiv dag zog rau kev mob ntawm cov leeg ua haujlwm,
folic acid txhawb nqa lub paj hlwb, yog qhov tseem ceeb thaum cev xeeb tub rau kev tsim kom muaj menyuam hauv plab.

Hauv daim ntawv nyoos thiab ci, nws muaj glycemic index ntawm 75, uas yog tus naj npawb siab, tab sis cov khoom muaj cov ntsiab lus tsis muaj calorie. Cov kws tshawb fawb tau ua pov thawj tias txawm tias GI yog siab dua qhov tseem ceeb tso cai, lub taub dag txhawb nqa kev tsim kho tshiab ntawm cov hlwb pob zeb, nce ntau ntawm cov hlwb ntawm cov islets ntawm Langerhans-Sobolev. Qhov no yog nws cov txiaj ntsig rau cov neeg mob ntshav qab zib.

Tsis tas li ntawd, kev siv cov taub dag yog kev tiv thaiv ntawm atherosclerosis thiab mob ntshav liab. Ib qho zaub nyoos yog muaj peev xwm tshem cov kua ntau dhau ntawm lub cev, txo qhov o. Cov khoom noj muaj xws li pulp, noob, kua txiv, roj taub dag.

Lub glycemic Performance index (15) cais cov khoom lag luam ua ib pawg zaub uas maj mam nce ntshav qab zib. Cov zaub qhwv dawb yog qhov tsim nyog rau lub plab pathologies, kab mob siab thiab tus po, thiab hauv kev kho mob ntawm daim tawv nqaij thiab kub hnyiab. Nws muaj nyob rau hauv qhov ntau ntawm 3 cov amino acids tseem ceeb uas tsis tsim nyog rau tib neeg lub cev (methionine, tryptophan, lysine). Tsis tas li, cabbage muaj:

tshuaj retinol
B-pawg vitamins
Vitamin K
ascorbic acid
poov tshuaj
phosphorus

Sauerkraut tsim nyog tshwj xeeb mloog. Nws raug pom zoo rau cov neeg mob ntshav qab zib mellitus thiab cov tib neeg kev txom nyem los ntawm kev hnyav dhau. Thaum lub sij hawm fermentation, saccharides uas ua cov khoom ua tau hloov mus rau cov lactic acid. Nws yog nws tias stabilizes plab zom mov thiab rov qab microflora, tshem tawm cov roj cholesterol thiab co toxins.

Cov khoom lag luam muaj GI ntawm 10 thiab tsuas yog 18 kcal ib 100 g. Cov txiv lws suav muaj muaj B vitamins, ascorbic acid, calciferol, fiber, organic acids thiab proteins. Choline pom tau tias yog cov kua qaub tseem ceeb. Nws yog nws leej twg txo kev tsim cov lipids hauv daim siab, tshem tawm cov roj cholesterol ntau dhau, thiab txhawb nqa kev tsim hemoglobin.

Txiv lws suav muaj cov khoom hauv qab no:

Serotonin, uas yog ib feem ntawm qhov muaj pes tsawg leeg, txhim kho mus ob peb vas thiab tswj txoj kev xav hauv nruab siab,
lycopene yog lub zog antioxidant,
cov tshuaj tsis xis nyob muaj cov nyhuv tiv thaiv,
nyias cov ntshav, tiv thaiv cov ntshav txhaws,
kev muaj txiaj ntsig rau daim siab.

Zaub xas lav

Lub glycemic Performance index nyob ntawm qhov xim ntawm cov khoom (liab - 15, ntsuab thiab daj - 10). Tsis hais txog xim, cov khoom lag luam yog lub tsev khaws cov vitamins C, A, E, pawg B, ntxiv rau zinc, magnesium, phosphorus thiab potassium.

Cov khoom nyoo muaj GI ntawm 35, thiab thaum muab rhaub, nws nce mus txog 85 chav nyob. Qhov zoo ntawm cov khoom lag luam tseem muaj. Kev noj haus fiber ntau, muaj fiber ntau, muaj nyob hauv cov carrots, muaj cov txiaj ntsig zoo ntawm cov hnyuv. Nws maj mam txo qhov kev nqus ntawm cov carbohydrates rau hauv cov ntshav los ntawm cov hnyuv, uas tso cai rau koj noj cov khoom no, uas muaj glycemic siab.

Carrots tuaj yeem yog kib, stewed, ci, hau, haus kua txiv los ntawm nws. Qhov loj tshaj plaws yog kom tsis txhob ntxiv qab zib thaum ua noj. Nta:

tuaj yeem siv rau hauv cov ntawv ntshiab los yog sib xyaw nrog lwm cov khoom lag luam,
khov nws tsis txov cov khoom muaj txiaj ntsig zoo,
nrog mob ntshav qab zib, nws yog qhov tseem ceeb siv cov grated carrots hauv daim ntawv ntshiab lossis hauv daim ntawv ntawm qos yaj ywm mashed.

Lub glycemic Performance index ntawm cov khoom yog 15, calories - 20 kcal. Xws li cov lej tau faib radishes raws li qis-GI khoom, uas txhais tau tias lawv tuaj yeem siv rau kev siv txhua hnub.

Radish yog cog qoob loo thaum ntxov uas tau pom hauv cov khoom noj rau qee lub sijhawm, muab txoj kev rau cov txiv lws suav thiab dib. Radish muaj nyob rau hauv nws cov muaj pes tsawg leeg muaj fiber ntau, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, thiab B vitamins.

Cov tshuaj muaj pes tsawg muaj cov roj mustard, uas tso cai rau koj tso ntsev rau hauv cov txheej txheem ua noj vim muaj qhov tshwj xeeb saj ntawm zaub. Nws yog lawv tau noj uas yog kev tiv thaiv kab mob hauv kev txhim kho kab mob hauv lub plawv, hlab ntsha thiab raum.

GI ntawm cov zaub nyoos yog 30, hau tau nce mus txog 64 units. Cov khoom siv liab cog muaj txiaj ntsig hauv ntau yam kabmob. Nws cov lus muaj ntau nyob hauv cov ntsiab lus ntuj, vitamins, fiber ntau, tsob ntoo acids. Fiber ua tau kom muaj txoj hauv plab hnyuv, ua kom lub plab zom mov. Ib co ntsiab lus pab ua rau kev txum tim rov qab los ntawm metabolism.

Nrog rau cov ntshav qab zib thiab lub cev nyhav dhau los, nws yog ib qho tseem ceeb los saib xyuas lub xeev ntawm cov hlab ntsha thiab cov ntshav ncig, txo cov ntshav siab, tshem tawm cov roj cholesterol ntau hauv lub cev. Qhov no yog dab tsi pab txhawb rau beet hauv paus.

Cov zaub tsis zoo tshaj plaws ntawm txhua qhov hais saum toj no rau cov neeg mob ntshav qab zib thiab cov neeg uas txais tos lub neej noj qab nyob zoo. Glycemic qhov ntsuas ntawm cov qos yaj ywm tsis tuaj yeem hu ua qis:

hauv daim ntawv nyoos - 60,
pob qos yaj ywm - 65,
kib thiab kib Fabkis - 95,
puree - 90,
qos yaj ywm chips - 85.

Cov ntsiab lus calorie ntawm cov qoob loo hauv paus tseem nyob ntawm tus qauv ntawm nws txoj kev npaj: nyoos - 80 kcal, hau - 82 kcal, kib - 192 kcal, chips - 292 kcal.

Tseem ceeb thaj chaw ntawm cov zaub:

muaj yuav luag tag nrho cov amino acids tseem ceeb rau tib neeg lub cev,
muaj cov nyhuv alkalizing (pom zoo rau lub raum pathology, gout),
siv nyob rau hauv tsoos tshuaj los kho kab mob ntawm daim tawv nqaij,
qos kua txiv muaj txiaj ntsig zoo nyob rau hauv lub xeev ntawm lub pais plab mucosa, pab txhawb rau kev kho kom zoo ntawm ulcerations.

Cov zaub muaj cov khoom zoo ib yam li cov xeeb ceem ntawm cov txiv hmab txiv ntoo, tsuas yog muaj qis ascorbic acid nyob rau hauv qhov muaj pes tsawg leeg. Cov lus ntawm glycemic Performance index ntawm cov zaub nyoos thiab siav cov zaub nyiam, lawv cov lus qhia hauv calorie, nrog rau cov ntsiab lus ntawm cov protein, lipids thiab carbohydrates yog muab hauv qab no.

Kev paub txog ntawm cov ntsuas yuav ua rau koj kho cov khoom noj kom zoo, nce lossis txo qis ntawm kev noj ntawm qee yam khoom.

Lub glycemic Performance index yog qee qhov kev hloov pauv uas qhia txog lub peev xwm ntawm ib yam khoom kom nce qib qab zib. Tam sim no qhov tshwj xeeb no tau pom nrog cov piam thaj mus rau hauv cov hlab ntshav. Yog tias koj tsom rau GI ntawm cov zaub, tom qab ntawd koj yuav pom deb ntawm qhov tseeb ncaj. Qee cov zaub muaj GI siab dua li cov qos yaj ywm chips (hau carrots) dua li hnab nplej (taub dag), zoo ib yam li Coca Cola, Fanta thiab Sprite (qos yaj ywm hau). Ntawm qhov tseem ceeb yog qhov tseeb, nrog rau cov rog cov zaub uas siv (txiv roj roj los yog butter). GI tuaj yeem hloov pauv sai raws li cuam tshuam ntawm ntau yam. Hauv lub neej tiag tiag, nws tsis tshua phim cov ntaub ntawv tabular.

Dib lauj Qhov no yog ib qho ntawm ob peb cov khoom hauv kev sib raug zoo uas muaj cov suab xyaum tsis muaj kev txwv. Lub glycemic Performance index ntawm cucumbers yog 15Cov. Koj tuaj yeem noj lawv pickled lossis tshiab. Lawv yog cov zoo rau cov zaub nyoos nrog txiv roj roj. Tsis txhob siv qaub cream li kev hnav khaub ncaws. Zoo dua noj cov muaj muaj roj tsawg yogurt lossis kefir. Muaj ntau ntau yam tshuaj nyob rau hauv lub dib uas pab txhawb kev nrawm ntawm cov tsiaj rog. Yog li ntawd, lawv yog cov sab zoo tshaj plaws rau cov tais diav nqaij.

Zucchini thiab zucchini muaj tib lub glycemic index - 15. Tab sis qhov no tsis txhais tau tias yog tias koj kib lawv, nws yuav nyob li qub (75). Nws yog qhov zoo tshaj plaws rau lawv ferment. Yog tias koj tseem txiav txim siab kho koj tus kheej, tom qab ntawd siv txiv roj roj rau kev ua noj. Tsis txhob grease cov npaj npaj nrog cream. Nws pab txhawb kom cov ntshav qabzib nce ntxiv.

Taub dag yog ib qho ntawm cov khoom lag luam uas tau nkag mus hauv peb lub neej vim nws cov zaub mov muaj txiaj ntsig thiab tus nqi qis, siab saj. Tab sis nrog kev kuaj mob ntshav qab zib mellitus, nws txoj kev siv yuav tsum tau kho kom zoo. Tom qab txhua lub glycemic Performance index ntawm taub tom qab kev kho cua sov yog 75. Yog li, nws yog qhov zoo tshaj rau noj nyoos.

Nws yuav tsum raug sau tseg ntawd lub glycemic Performance index ntawm tshiab thiab sauerkraut yog qhov qub, nws yog 15Cov. Ntxiv mus, yog tias koj pib noj "zaub qhwv", kua zaub qhwv, lossis borsch, ces GI ntawm cov khoom no yuav tsis hloov. Qhov no txawv nws heev favorably los ntawm carrots, taub thiab qos yaj ywm. Koj tuaj yeem siv cov zaub pob hauv txhua hom, tsis xav tias nws GI yuav ua txhaum koj cov khoom noj. Ua ke nrog nws koj tuaj yeem nyiam cov tais diav uas koj nyiam. Tab sis tsis txhob hnov qab txog cov nyhuv ntawm cov rog ntawm GI hauv kev ua noj.

Nws yuav tsum raug sau tseg ntawd glycemic Performance index ntawm boiled carrots yog ib qhov ntau tshaj ntawm cov zaub - 85Cov. Tsuas yog rutabaga siab dua - 99. Yog li, nws raug nquahu kom tsis txhob siv cov zaub no rau hauv daim ntawv ua noj. Nws yog qhov zoo dua rau noj nws nyoos, tom qab ntawd glycemic index ntawm carrots yuav tsuas yog 35. Qhov no yuav tsis cuam tshuam rau koj kev noj qab haus huv ntau. Rau kev sib piv, GI ntawm qhob cij dawb yuav tsum tau muab - 85. Txawm tias rau cov qos yaj ywm tam sim, nws yuav luag zoo li qub - 82.

Peb tau siv rau qhov tseeb tias qos yaj ywm yog ib qho tseem ceeb ntawm peb cov rooj. Tab sis rau cov neeg mob ntshav qab zib, nws siv tas li yog fraught nrog, txij li lub glycemic Performance index ntawm mashed qos yog heev siab - 90Cov. Nyob rau tib lub sijhawm, muaj tsuas yog 80 rau cov qos yaj ywm kais. Txawm tias qis dua yog GI rau hau lub hau - 70. Zoo, rau qhov uas tau hau hauv tev - 65.

Kev xaiv ua noj tom kawg rau cov khoom no yog qhov zoo tshaj plaws. Yog tias koj mob siab rau Suav thiab Nyijpaus cuisines, tom qab ntawd koj yuav pom cov zaub mov qab rau zaub nyoos nrog cov qos yaj ywm, qhov twg cov qoob loo no cag tsis cia qiv nws tus kheej rau kev kho cua sov. Tom qab grated, nws tsuas yog hliv nrog dej npau npau. Nws ntseeg tias tom qab no nws tau npaj los noj.

Zoo li txhua cov zaub, beets tom qab kev kho cua sov ua rau pom GI ntau dua, nws ua kom sib npaug rau 65. Ntxiv mus, hauv daim ntawv nyoos beet glycemic Performance index tsuas yog 30Cov. Feem ntau noj cov tub ntxhais hluas beetroot nplooj. Lawv qhov GI yog 15. Hauv cov tebchaws sab hnub tuaj, cov cag cog no feem ntau noj nyoos, dua li daim faus. Yog li ntawd, koj tsis tuaj yeem txhawj xeeb txog kev nyab xeeb ntawm qhov no. Sim mus rau grate nws thiab lub caij nrog grated lws suav. Txhawm rau txhim kho qhov saj, ntxiv me ntsis ntsev thiab cov txuj lom.

Thaum mob ntshav qab zib gestational

Cov kws kho mob qhia cov niam cov txiv kom tsim cov ntawv qhia zaub mov kom nws thiaj li noj zaub mov zoo thiab muaj txiaj ntsig zoo. Kev saib xyuas tshwj xeeb tuaj yeem them rau zucchini. Lawv muaj cov vitamins, ntxhia ntsev. Thaum lawv siv, qhov ntxim nyiam yuav rog yog qhov tsawg, vim tias cov zaub muaj ob peb cov rog thiab carbohydrates. Cov ntsiab lus calorie ntawm cov khoom tau nce mus txog 16 - 24 kcal nyob ntawm ntau yam.

Nrog ntshav qab zib gestational, koj yuav tsis tas yuav muab cov khoom qab qab ntawm cov xwm. Tab sis, tau kawg, nws raug nquahu kom xaiv cov zaub kom zoo thiab yau tshaj. Piv txwv, zucchini txhim kho lub xeev ntawm cov hlab ntsha, txo qis ntshav qabzib, txhawb kev zom zaub mov, thiab plab hnyuv. Lawv yog cov nplua nuj tshaj plaws hauv cov khoom muaj nqi. Yog li ntawd, nws raug nquahu kom cov poj niam haus lawv ntau zaus. Tab sis cov khoom noj muaj suab thaj ntau thiab cov hmoov txhuv nplej siab yuav tsum ploj ntawm kev noj haus.

Tus poj niam cev xeeb tub uas kuaj pom tus mob ntshav qab zib gestational yuav tsum ua txhua yam ua tau kom txo qis nws cov piam thaj los ntawm kev noj zaub mov.Tsis yog nws txoj kev noj qab haus huv zoo nkaus xwb, tab sis tus menyuam txoj kev noj qab haus huv nyob ntawm qhov no. Ntxiv dag zog rau cov nyhuv ntawm cov khoom noj kom zoo rau lub cev los ntawm kev tawm dag zog ntxiv. Kev cob qhia hnyav rau cov leej niam yav tom ntej yog txwv tsis pub, hloov, koj tuaj yeem taug kev txhua hnub, tso pov tseg ntawm lub elevator, thiab sim tsis txhob zaum ntawm ib qho chaw ntev dua li ib teev.

Cov neeg mob uas tsis ua haujlwm li qub rau cov ntshav qab zib nrog lub cev kev noj haus yog cov tshuaj noj insulin. Nws yog tsis yooj yim sua kom tsis kam lees cov kev kho mob ntawd. Tom qab tag nrho, cov piam thaj ntau dhau tsis zoo cuam tshuam rau kev noj qab haus huv ntawm cov menyuam hauv plab.

Nrog zaub mov noj kom tsawg

Yog tias kuaj pom ntshav qab zib hom 2, ib qho yuav tsum tsis txhob ntshai. Tus kab mob tuaj yeem tswj hwm tau. Koj tsuas yog yuav tsum tau nrog qhov pib ntawm cov khoom noj muaj roj tsawg xwb. Qhov kev noj haus yog tsim kom qhov tshwm sim ntawm kev jumps hauv cov piam thaj muaj tsawg li sai tau. Yog li, tag nrho cov khoom noj uas muaj ntau cov carbohydrates yog txwv tsis pub.

Zucchini raug tso cai suav nrog hauv cov zaub mov ntawm cov neeg uas lawv cov metabolism tsis zoo. Tab sis ceev faj: thaum muaj kev kho cua sov, qee hom fiber ntau hloov mus rau hauv qab zib, GI ntawm zaub nce 3 zaug. Yog li, koj yuav tsum tsis txhob noj lawv raws li cov zaub mov ywj pheej, nws yog qhov zoo dua ntxiv rau hauv qhov me me rau cov kua zaub, sauté, stew, pilaf, zaub xam lav lossis pickle. Zucchini caviar tsis yooj yim sua rau cov ntshav qab zib.

Ib 170 ml ntawm lub zucchini siav yuav cuam tshuam rau cov piam thaj zoo li 6 g ntawm carbohydrates. Tab sis nws tseem yuav tsum xav txog lub sijhawm uas tib neeg cov khoom sib txawv ntawm cov khoom lag luam. Kev tshuaj xyuas koj lub cev ib qho kev nkag siab nws yooj yim. Nws yog txaus los ntsuas cov kua nplaum ntawm lub plab khoob thiab tom qab noj mov. Yog tias tom qab 2 teev thaj chaw qab zib cov ntsiab lus rov qab rau qhov qub, tom qab ntawd cov tsos ntawm hyperglycemia tsis ua rau kev puas tsuaj cov zaub tshwj xeeb.

Cov zaub mov txawv

Txawm cov zaub mov zoo thiab nyab xeeb uas tseem ceeb yuav tsum tau siav thiaj tsis muaj noj. Nws yog ib qho tseem ceeb uas lawv khaws cia ntau tshaj plaws ntawm cov vitamins, minerals thiab lwm yam tshuaj muaj txiaj ntsig zoo rau lub cev.

Fried zucchini rings yuav tsum tau muab pov tseg tam sim ntawd. Tom qab tag nrho, lawv tau pre-dov nyob rau hauv hmoov, tom qab ntawd siav nyob rau hauv butter. Tag nrho cov no provokes qhov nce nce nyob rau hauv tus nqi ntawm cov rog thiab carbohydrates nyob rau hauv muaj pes tsawg leeg cov zaub mov. Yog tias koj xav kho koj tus kheej kom kib zucchini, es tsis txhob muaj hmoov nplej, koj yuav tsum siv cov tshuaj pleev pob kws tawg, lossis tso cov ncuav pov tseg tag nrho. Lub lauj kaub yuav tsum tau greased nrog txiv ntseej los yog roj linseed es tsis txhob sunflower. Cov ntawv tiav yuav tsum ntub dej zoo nrog cov ntawv so tes, so ntswg. Li ntawd, cov rog yuav yaj mus.

Nws yog qhov zoo tshaj rau suav cov zaub tshiab ntawm cov zaub mov. Cov tub ntxhais hluas zucchini tws on grater. Lawv los ua ib qho txiaj ntsig zoo ntxiv rau ntau cov zaub nyoos, ci ntses.

Ib qho kev saj zoo yog tau nrog zaub zaub. Yuav luag txhua qhov tshuaj yeeb dej caw nyob hauv lawv. Tab sis khaws lawv rau hauv ob chav rhaub kom ntev ntev yog tsis tau. Zoo dua nyob crispy.

Nyob rau lub hauv paus ntawm zucchini ua zaub kua zaub thiab sautéed. Qos yaj ywm tsis tuaj yeem ntxiv rau cov tais diav. Tom qab tag nrho, cov hmoov txhuv nplej siab hauv nws provokes nce siab ntxiv hauv qab zib. Koj tuaj yeem muab zaub kav, zaub cob pob, txaij, taum ntsuab, taum ntsuab tso rau hauv lub lauj kaub es tsis yog cov zaub hauv paus.

Tsawg-calorie thiab noj qab haus huv: zucchini, lawv cov glycemic index thiab cov hau kev ntawm kev siv rau ntshav qab zib

Ntshav qab zib yog kab mob nyob ib puag ncig uas koj yuav tsum rov tsim kho koj tus kheej lub neej.

Feem ntau, cov kev hloov pauv no pom tau nyuaj heev, tshwj xeeb yog tias muaj kev txwv yam kev cais no.

Tsuas yog qhov uas yuav daws tau qhov teeb meem tam sim no yog qhov kev paub siab ntawm cov khoom muaj txiaj ntsig zoo, glycemic Performance index thiab cov ntsiab lus ntawm cov zaub mov tsis zoo. Kab lus no yuav hais txog zucchini. Ntawm no koj tuaj yeem paub qhov tseem ceeb ntawm kev noj cov zaub no hauv txoj kev noj haus tsawg tsawg kom txhawb cov zaub mov nrog cov zaub mov txawv tshiab.

Nrog rau kev npaj kom zoo, koj tuaj yeem tau txais cov tais diav tshwj xeeb uas yuav muaj me ntsis nqi zog thiab muaj txiaj ntsig rau lub cev.Yog li nws puas tuaj yeem noj zucchini uas muaj ntshav qab zib hom 2 thiab ntshav qab zib hom 1 lossis tsis muaj?

Cov khoom tseem ceeb

Ntau tus endocrinologist pom zoo kom cov zaub no rau lawv cov neeg mob. Qhov tshwj xeeb tshaj yog xav tau yog zucchini hauv hom 2 mob ntshav qab zib.

Six thiab muaj kua zucchini tau ntev nyob hauv qhov chaw muaj npe nyob rau hauv kev noj haus ntawm cov neeg uas muaj kev cuam tshuam ntawm metabolic ntawm carbohydrates. Lawv yog cov zaub mov tseem ceeb tshwj xeeb tshaj yog nyob rau lub caij nplooj ntoo hlav, lub caij sov thiab lub caij nplooj zeeg.

Qhov no tau piav qhia tsis yog los ntawm nws cov kev ua tau zoo, tab sis kuj los ntawm nws cov nqi pheej yig .ads-mob-1

Los ntawm nws koj tuaj yeem tsim tau ob qho tib si txhua hnub cov tais diav thiab hauv kev ua si. Qee cov niam tsev zoo nkauj siv zucchini rau kev ua noj npaj hauv tsev rau lub caij ntuj no. Lawv tuaj yeem noj tau vim tias muaj cov txiaj ntsig zoo xws li pectin thiab tartronic acid.

Thawj qhov sib xyaw pab txo qis kev saib xyuas ntawm cov teeb meem roj hauv cov ntshav, tab sis tus thib ob muaj peev xwm ntxiv dag zog rau phab ntsa ntawm cov hlab ntsha, leeg ntshav thiab capillaries, tiv thaiv lawv kom txoj kev nqaim. Cov zaub no tau paub tias yog nplua nuj hauv carotene thiab vitamins C thiab B. Cov khoom muaj cov glycemic tsis tshua muaj qhov ntsuas, tab sis peb yuav tsum tsis txhob hnov qab tias tom qab kev kho cua sov nws tuaj yeem nce ntxiv.

Ntawm lwm yam khoom muaj txiaj ntsig, nws muaj cov hauv qab no: hlau, potassium, calcium, magnesium, sodium, phosphorus, titanium, txhuas, lithium, molybdenum, mono- thiab disaccharides, organic acids, fatty unsaturated acids thiab fiber ntau kev noj haus.

Raws li rau cov ntsiab lus muaj calorie, nws yog li ntawm 27. Nws raug nquahu kom muab cov zucchini nrog lwm cov zaub lossis khoom lag luam.

Lawv tuaj yeem yog cov cuab yeej muaj zog hauv kev poob ceeb thawj, uas yog cov neeg muaj tus mob ntshav qab zib hom thib ob. Kev noj haus fiber ntau muaj nyob hauv lawv muaj peev xwm txhim kho txoj haujlwm ntawm cov zom zaub mov.

Lawv lub sijhawm siv tsawg los txo txoj kev pheej hmoo ntawm kev tsim mob atherosclerosis thiab zoo li tawg. Los ntawm txoj kev, nws raug tsim nyog sau cia tias ntxiv rau lub pulp ntawm zucchini, lawv cov noob muaj txiaj ntsig zoo. Lawv muaj cov nyhuv diuretic uas muaj zog.

Nws yog ib qho tseem ceeb kom nco ntsoov tias zucchini tsis muaj roj yam tseem ceeb, yog li yuav tsis muaj kev thauj khoom ntawm cov txiav.

Nrog rau kev siv tas mus li, nws muaj peev xwm ua tiav kev tswj hwm ntawm cov dej-ntsev sib npaug, uas pab kom tshem tawm cov ntsev uas tsis tsim nyog thiab lwm yam khoom muaj teeb meem.

Yog li, tus neeg mob cov ntshav tau ua kom huv, thiab kev noj qab haus huv, xwm yeem, txhim kho.

Zucchini muaj qhov muaj txiaj ntsig zoo thiab zaub mov muaj txiaj ntsig. Cov zaub ntsuab tau pom zoo rau kev siv los ntawm cov neeg muaj kev ua haujlwm tsis zoo rau pancreatic lossis nrog insulin tsis kam, vim nws pab txo qis thiab ua kom lub cev tsis muaj piam thaj ntawm ntshav qab zib .ads-mob-1

Cov ntaub ntawv ntxiv txog cov muaj pes tsawg leeg thiab cov khoom muaj txiaj ntsig ntawm zucchini:

ascorbic acid tiv thaiv hemoglobin glycosylation, uas pab txhawm rau txhim kho kev ua haujlwm ntawm lub cev tiv thaiv kab mob. Tsis tas li ntawd xwb, ua tsaug rau cov tshuaj no, cov roj metabolism ua haujlwm thiab cov ua haujlwm tsis ua haujlwm ntxiv lawm. Nws tseem ua kom nws tshem tau cov dej tsis tsim nyog los ntawm lub cev,
poov tshuaj, uas muaj nyob rau hauv qhov muaj pes tsawg leeg ntawm zaub, rov kho lub xeev kom zoo rau lub siab thiab cov hlab ntshav. Lub paj hlwb pib ua haujlwm zoo li qub. Cov dej tshuav nyiaj hauv lub cev txhim kho,
raws li rau carotene, nws txhim kho lub zog tiv thaiv kev ua haujlwm, thiab tseem muaj cov roj ua kom muaj zog,
hemoglobin nce vim tias cov ntsiab lus ntawm cov folic acid hauv zucchini. Nws kuj tseem pab txhawm rau ua kom cov roj metabolism sai thiab cov txheej txheem ntawm gluconeogenesis,
nicotinic acid nyob rau hauv cov zaub muaj pes tsawg leeg nthuav cov hlab ntshav thiab txhim kho cov ntshav ncig mus rau txhua qhov hauv nruab nrog. Kev maj ntawm cov ntshav mus rau sab saud thiab qis qis ua kom zoo dua qub. Cov tshuaj no tuaj yeem tiv thaiv tus neeg mob los ntawm cov kab mob xws li mob caj pas, mob hlab hlwb thiab mob ntshav qab zib. Vim tias qhov kev sib tov no, cov roj (cholesterol) hauv cov ntshav poob thiab cov tsos mob ntawm atherosclerosis tiv thaiv.
tartronic acid muaj peev xwm ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha, veins thiab capillaries, tiv thaiv cov tsos ntawm ntau yam tsis xav tau uas tuaj yeem tsim tawm tsam keeb kwm ntawm ntshav qab zib mellitus.

Puas yuav ua tau noj squash caviar rau mob ntshav qab zib hom 2?

Raws li koj paub, squash caviar hauv ntshav qab zib tsis yog tsuas yog tso cai, tab sis kuj qhia txog kev siv. Txog rau hnub tim, muaj ntau txoj hauv kev los npaj nws.

Cov taub ua pa rau cov ntshav qab zib hom 2 tau npaj raws li hauv qab no:

1 kg ntawm zucchini,
100 g ntawm parsley, fennel lossis dill (mus saj),
4 loj ntim kua txiv qaub cawv,
1 tablespoon ntawm sunflower roj,
ib nrab ntawm lub taub hau ntawm qej,
1 rab diav ntsev
hauv av dub kua txob rau saj.

Rau cov pib, koj yuav tsum ntxuav kom huv ntawm zucchini. Tom qab ntawd lawv raug txaws rau hauv cov nqaij grinder. Peeling tawm tev yog tsis tsim nyog txhua. Nyob rau hauv lub txiaj ntsig sib tov yuav tsum tau muab ntxiv ua ntej tws qej, tshuaj ntsuab, kua txob, vinegar, nrog rau ntsev. Txhua yam sib xyaw thiab muab tso rau hauv tub yees rau ob peb teev. Tom ntej no, koj tuaj yeem ua haujlwm rau rooj.

Kev tsis sib haum thiab kev sib cav

Canadian Jenkins, tus kws tshaj lij-dav, yuav luag ib tus neeg encyclopedist hauv ntau lub teb, ua haujlwm rau cov teeb meem kev noj zaub mov zoo rau cov neeg mob ntshav qab zib hauv xyoo 1981. Cov ntawv glycemic qhov tseeb tau tshawb pom los ntawm nws tseem tsis tau lees txais los ntawm cov tshuaj, tab sis lub tswvyim tau ua tiav tsis yog "rau neeg tuag", tab sis kuj rau cov kws kho mob muaj ntawv pov thawj.

Rau ntau cov kev tshawb fawb uas tau ua tom qab Jenkins, txhawm rau kom paub txog cov txiaj ntsig ntawm qhov ntsuas no ntawm cov khoom ntawm kev rog, cov txiaj ntsig tau tawm hauv qhov piv ntawm 50 txog 50. Cov uas xav tau los ua pov thawj tias GI ua haujlwm, coj ib nrab lawv xav tau thiab ua rau nws ntxiv cov lus xaus.

Tsis muaj ib qho txawv hais txog qhov no, ntau dua kev ua txhaum. Yog tias koj xav txog nws, txhua yam kab mob ib ce nws thiaj li tsis tuaj yeem nyem nws mus rau hauv qhov nqaim me me ntawm ib qho kev tshawb pom.

Dab tsi yog fuss txog?

Kuv twb tau hais txog kev yoo mov kom nrawm thiab qeeb. Yuav ua li cas yooj yim peb lub cev tuaj yeem siv qhov no lossis cov khoom noj uas yog lub zog siv nyob ntawm lawv qhov sib piv.

GI - nws yog dab tsi? Kuv piav qhia: nws tsis qhia tias cov piam thaj hauv zaub mov ntau npaum li cas, tab sis sai npaum li cas cov piam thaj no tuaj yeem ua rau cov piam thaj thiab xaus rau hauv cov ntshav. Cov khoom yuav muaj cov carbohydrates tsawg heev, tab sis tib lub sij hawm tag nrho lawv tam sim ntawd faib rau nws tus hlub.

Jenkins qhov ntsuas, ua ntej ntawm txhua yam, qhia tias seb qhov no lossis cov khoom noj twg tuaj yeem noj tau los ntawm cov ntshav qab zib. Yog li, GI yog ua ke nrog Insulin Index (uas, qhov tseeb, tau kawm tsawg dua).

Tab sis ua cas ceeb thawj ua rog? Txhua yam yog yooj yim ntawm no.

Lub ntsej muag dhia hauv cov ntshav qab zib ib txwm ua rau muaj kev xav tau ntau ntxiv rau cov tshuaj insulin. Lub txiav ua mob sai sai fabricates nws, thiab txawm nrog ib tug npoo. Thiab nws yog lub luag haujlwm rau cov nyiaj khaws cov rog ntau.

Gi ntawm qee cov zaub

Cov zaub tsis yog txhua qhov tshwj xeeb hauv lawv qhov "tsis tshua muaj glycemic tsawg." Yog lawm, nyob rau hauv kev sib piv nrog cereals thiab qhob cij lawv muaj txiaj ntsig ntau dua. Tab sis nyob rau hauv lawv tus phooj ywg tuam txhab koj tuaj yeem pom qhov sib txawv loj. Kuv yuav muab ib co piv txwv.

Yog li, cov zaub nrog GI tsawg:

cabbage - los ntawm 15 mus rau 30,
ntsuab taum - 30,
lentils - los ntawm 20 txog 25,
tshiab carrots - 30,
dos - los ntawm 10 txog 15,
dib - 20,
txiv lws suav - 10,
zaub ntsuab (zaub txhwb qaib, dill) - 5,
txaij - 10,
kua txob qab zib - 15,
nplooj ntoos zaub xas lav - 10.
turnip - 15,
radish - 15.

Nrog siab:

qos yaj ywm hau - 65-70,
boiled carrots - 80,
beets - nyoos 70, rhaub (vim yog tso tawm ntawm ib feem ntawm saccharides rau hauv dej) - 65,
tshiab peas - 50, qhuav - 25,
taum mog kua zaub, porridge - 60,
dawb taum - 40,
swede - 99,
taub dag - 75,
zucchini - 75,
dib liab - 70.

Rau cov neeg xav nyob hauv ib daim ntawv txuas ntxiv - lub glycemic Performance index ntawm cov txiv hmab txiv ntoo thiab zaub, cov lus:

Tsis tas yuav txhuam koj ob txhais tes thiab tuav ntawm lub laij lej. Txhua yam yog me ntsis ntau qhov nyuaj dua li nws zoo nkaus li thaum xub thawj siab ib muag.

Cov Phooj Ywg! Kuv, Andrey Eroshkin, yuav tuav mega nthuav dav webinars rau koj, sau npe thiab saib!

Cov ntsiab lus rau yavtom ntej webinars:

Li cas los poob phaus yam tsis muaj lub zog thiab yog li ntawd qhov hnyav tsis rov qab dua?
Yuav ua li cas rov qab noj qab haus huv dua yam tsis muaj tshuaj noj, hauv txoj hauv kev?
Cov raum pob zeb los qhov twg los thiab Kuv yuav ua dab tsi los tiv thaiv lawv kom txhob pom ntxiv?
Yuav ua li cas kom tsis txhob mus cuag kws kho mob poj niam, yug me nyuam noj qab nyob zoo thiab tsis muaj hnub nyoog laus 40?

Yam koj yuav tsum paub

Lub ntsiab lus tseem ceeb ntawm cov carbohydrate yog piam thaj. Nws muab lub zog rau peb. Nws raug coj los ua tus qauv. Cov piam thaj ntshiab muaj tus qhab nia ntawm 100. Peb piv peb lub cev cov kev tawm tsam rau ib yam zaub mov twg uas muaj qhov tsis zoo xws li cov piam thaj ntshiab.

Nws muaj peev xwm txiav txim siab GI noj nkaus hauv kev coj ua. Tsis muaj cov qauv ntawm no. Yog tias qhov ntsuas pom qis, nws txhais tau hais tias cov piam thaj hauv ntshav nce qeeb. Yog hais tias siab - tom qab ntawd nrawm.

Tsis txhob hnov qab tias ib txwm pleev tuaj yeem nkag mus rau cov ntshav tsuas yog nqus los ntawm cov hnyuv. Qhov nqus dej ntawm villi ntawm peb cov hnyuv nyob ntawm huab hwm coj ntawm ntau yam:

lub plab zom mov
kev tshuaj ntsuam genetic predisposition
ntau dhau los yog tsis muaj microflora,
enzyme ntau lawm nqi,
qhov zoo tshaj plaws ntawm kev muaj kev khuv leej los yog parasympathetic ("kab mob kabmob" thaum muaj kev zoo siab, qhov ntau ntawm adrenaline tsim nyob rau hauv qhov xwm txheej ntxhov siab - txo qis thiab txawm tias tsis nqus kiag).

Qhov saum toj no tsuas yog ib feem me me, uas GI hauv kev coj ua tuaj yeem cuam tshuam.

Tab sis hais tias tsis yog txhua txhua. Piv txwv, nws muaj 70 suab thaj, thiab txhua yam peb nyiam rutabaga - 99. Nws yog li cas? Tom qab tag nrho, qab zib tsis tas yuav tawg kom ua kom thiaj li nqus tau, thiab rutabaga yog zaub, nyob rau hauv uas muaj qhov loj ntawm fiber.

Kuv yuav rov qab mus rau daim duab no thiab piav qhia nws. Ib me ntsis tom qab.

Qhov ntsuas GI tsis yog nyob ntawm peb nkaus xwb, tab sis kuj nyob ntawm qhov muaj pes tsawg leeg ntawm cov khoom nws tus kheej:

complex carbohydrates nyob rau hauv nws, los yog yooj yim,
tus nqi ntawm fiber ntau, ob qho tib si soluble thiab insoluble,
muaj cov protein thiab rog.

Cov fiber ntau ua rau cov txheej txheem tawg tsis txaus, cov protein thiab cov rog ua tib yam.

Glycemic Performance index ntawm zaub: hauv qab dej khov nab kuab

Kuv txhob txwm muab cov txiv ntseej ua qhov kawg ntawm cov npe zaub. Nws yog qab zib, nws muaj GI siab - yog li koj tsis tuaj yeem noj nws thaum koj yuag poob? Tsis yog lintawd! Lub taub dib liab muaj dej ntau thiab fiber ntau uas, txawm hais tias lub cev loj, nws yuav pab kom poob phaus es tsis tau zoo.

Ntau dhau ntawm kev ya raws thiab insoluble ntawm nws cov kab mob ntawm tes, hauv ntau ntau, tuaj yeem ua rau txhua tus neeg nyiam ua haujlwm ntxuav lub plab los ntawm kev siv tshuab tso tawm ntawm nws cov ntsiab lus. Cias muab, raws plab.

Thiab los ntawm sane feem ntawm watermelon nws yog tsis yooj yim sua kom tau txais ib pawg ntawm cov piam thaj. Ntxiv mus, nws nqus tau poob qis hauv tib lub ntsej muag fiber ntau.

Peb yuav tsum tsis txhob hnov qab tias daim duab uas peb txaus siab muaj qhov sib txawv ntawm cov khoom tshiab, lossis ua noj, lossis ci. Thaum muab cub zaub, GI nce roj ntxiv, tabsis tsis tas li. Qee tus txo qhov ntsuas vim muaj roj.

Ntxiv mus yuav muaj nthuav.

Leej twg xav tau nws?

Kev paub txog GI yog cov muaj txiaj ntsig zoo rau cov uas muaj kev pheej hmoo rau mob ntshav qab zib hom 2: cov neeg uas lub neej tsis zoo ua lub neej txawb thiab rog dhau. Tab sis rau lawv, qhov loj tshaj plaws yog kom muaj qhov sib npaug ntawm cov protein, cov rog thiab carbohydrates, tsis suav nrog qhov ntsuas.

Ib zaj lus hais tsis txaus siab? Zoo, tom qab lub dib liab, xav txog qhov piv txwv uas kuv tau cog lus saum toj no.

GI swede - 99. Qhov no txhais li cas? Qhov ntawd rutabaga carbohydrates tau yooj yim thiab sai sai ua rau cov piam thaj thiab nkag mus rau cov hlab ntshav. Tab sis hauv 100 g rutabaga - tsuas yog 7.5 grams ntawm carbohydrates, feem ntau ntawm cov uas tsis muaj kab mob fiber ntau. Xaus: kom rau qib qab zib kom dhia mus rau theem siab, koj yuav tsum tau noj tsawg kawg yog ob peb kilo ntawm cov qoob no nyob rau ib zaug. Sij hawm dhau los, lub plab yuav poob.

GI ntawm qhob noom xim kasfes tsaus yog me me - tsuas yog tshaj 20. Nws muaj cov piam thaj, tab sis kuj tseem muaj cov cocoa hmoov, nyob rau hauv uas muaj ib qho peev nyiaj txaus ntawm cov tshuaj fiber ntau tsis txaus. Muaj tsawg dua cocoa hauv mis chocolate - yog li ntawd, daim duab yog siab dua - txog 70.

Los ntawm qhov no nws ua raws li hais tias iab qhob noom xim kasfes yuav tsis ua haujlwm raws li lub zog ntxiv, tab sis mis nyuj chocolate yuav ua. Tab sis txawm tias GI tsis tshua muaj, Kuv yuav tsis pub rau noj iab txhua hnub es tsis txhob ua ib sab zaub mov, nws yog qhov qis dua ntawm cov protein thiab muaj cov rog trans.

Kev tsis nkag siab

Txiv hmab txiv ntoo thiab zaub uas muaj lub siab qab zib tsis yeej ib txwm muaj GI siab, thiab cov zaub tsis muaj qab zib tsis yog ib txwm muaj qis.Los ntawm kev hnov ntawm lub qab zib hauv peb cov lus nws tsis tuaj yeem txiav txim siab cov suab thaj twg hauv cov khoom muaj thiab nws GI yog dab tsi. Qee qhov yooj yim degradable polysaccharides muaj lub brackish saj, thaum lwm tus tsuas yog tasteless.

Txhua yam nws yog nyob ntawm hom ntawm carbohydrates, thiab ntawm lawv kev ua. Cov qos yaj ywm muaj cov hmoov txhuv nplej siab nyob rau hauv ib daim ntawv uas peb tsis tuaj yeem muab nws, thiab muaj GI tsawg, thiab hau los yog muab kib lossis tsis qab - siab heev, ntau dua 50. Tib yam - carrots, nyoos thiab hau - 30 thiab 80. Ob qho ntawd, thiab lwm - qab zib saj.

Dab tsi tag nrho cov no txhais tau? Tsuas yog tias peb, tib neeg noj qab haus huv, ua lub neej nquag. Huag yog, Kuv tsis nco qab tias deb ntawm txhua tus neeg tau txiav txim siab hloov lawv lub neej kom zoo dua. Yog lawm, kuv yuav hais txawv. Txhua yam paub hauv kev sib piv, thiab yog tias koj txheeb xyuas GI ntawm ntau cov khoom "muaj txiaj ntsig thiab tsis zoo", nws pom tseeb tias koj tsis tuaj yeem mob siab rau nws seb nws yog txiv hmab txiv ntoo lossis zaub, tsis saj, lossis xim. Tus kws txiav txim plaub rau koj tus kheej:

GI ntawm cov txiv hmab uas qab zib - txog 40, thiab ntsuab peas - 45,

txiv pos nphuab - 40, thiab txhua tus nyiam nplej txhauv nplej - 60,
muesli (cov neeg uas xav kom poob ceeb thawj hlub lawv heev) - 80, thiab lub ncuav mog qab zib qab zib - 75 (qhov sib txawv tsis loj, puas yog?),
qab zib txiv pos nphuab - 30, thiab unsweetened parsnip - 97,
qab zib apricots - 20, thiab liab currants (es qaub Berry) - 30.

Koj yuav noj dab tsi?

Kuv tus neeg paub mob ntshav qab zib nyiam noj nqaij. Nws tsis tshua muaj GI vim tias yuav luag tsis muaj carbohydrates. Tau kawg, nws tuaj yeem "piam": hauv kib hauv cov roj zaub, piv txwv. Tus pojniam, los ntawm txoj kev, tau sib cav tias nws yog qhov muaj txiaj ntsig tshaj plaws los noj cov nqaij nyoo. Tej zaum ib tug neeg yuav ua raws li nws tus piv txwv rau qhov tsis txaus ntseeg ntawm GI qis?

Qhov zoo tshaj plaws, txhua tus neeg tuaj yeem zaum thiab xam seb nws xav tau protein ntau npaum li cas, suav cov amino acids tseem ceeb, tom qab ntawv khaws cov zaub mov uas muaj cov roj nyeem qeeb, xam seb qhov twg yuav tau cov roj fatty acids uas tsis yog los ntawm, thiab suav cov ntsiab lus calorie - yuav txaus ntshai thiab kaw phau ntawv sau.

Rov qab los sai thiab qeeb carbohydrates. Tsis muaj qhov twg yog tsis muaj lawv. Tus neeg nquag ua yam tsis ntshai ntawm GI siab. Nws txawm xav tau nws, rau lub zog muab.

Ntawm chav kawm, cov nrawm nrawm yog qhov zoo dua rau kev tswj hwm tus kheej hauv qab lub nra, thaum qeeb qeeb thaum mus so thiab rov qab los. Thiab ntawm chav kawm, txhua tus carbohydrates noj yuav tsum tau ua haujlwm, thiab "Mars" thiab "Cov neeg ntaus" nrog cov tshuaj, cov rog thiab lwm cov khoom pov tseg yuav tsum tsis txhob coj mus rau hauv lub qhov ncauj txawm hais tias "ua kom rov zoo dua".

Rau qhov kev poob phaus, nws zoo dua rau kev tsom tsis yog glycemic index ntawm cov zaub lossis lwm yam khoom, tab sis ntawm B / W / U, coj koj lub neej kom sib npaug, tsis kam noj cov zaub mov tsis zoo uas nyiam cov muaj txiaj ntsig, hloov mus rau ntau cov zaub mov noj thiab kev ua si ntawm kev ua si. Yog tias qhov no tsis tau ua tiav, txawm tias kev txheeb xyuas nyiaj txiag rau GI yuav tsis pab.

Txhawm rau pab koj, Kuv ua online lub cev laij:

Thaum kawg, Kuv rov qab hais tias: "Dhia ua rog" npaj tam sim no! Nws muaj ntau cov ntaub ntawv muaj txiaj ntsig, uas, ua ke nrog tsab xov xwm no, yuav qhia koj lub tswv yim tias yuav ua li cas yooj yim thiab yooj yim kom poob phaus ntxiv ntawm cov rog yam tsis tau yoo mov thiab pluas noj! Thiab yog tias koj teeb tsa koj tus kheej lub hom phiaj ntawm kev txhim kho koj tus kheej lub neej thiab ncua sijhawm koj lub xyoo zoo, ces koj tsuas xav tau chav no!

Yog txhua yam rau hnub no.
Ua tsaug rau koj nyeem kuv cov ntawv kom txog thaum kawg. Qhia cov ntawv no nrog koj cov phooj ywg. Sau npe yuav ua rau kuv blog.
Thiab tau tsav tsheb!

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

Ntau tus kws kho mob pom zoo kom lawv cov neeg mob haus zucchini rau cov ntshav qab zib hom 2. Cov zaub uas qab thiab zoo noj tau ntev coj kev txaus siab ntawm qhov chaw hauv kev noj haus rau cov neeg mob ntshav qab zib, tshwj xeeb tshaj yog nyob rau lub caij ntuj sov thiab lub caij nplooj zeeg, thaum lawv pheej yig. Ntawm cov no, koj tuaj yeem ua noj tsis tsuas yog cov zaub mov txhua hnub, tab sis kuj yog hnub so.

Cov zaub mov txawv thiab noj qab nyob zoo

Tus mob zucchini hauv ntshav qab zib hom 2 tuaj yeem suav nrog kev noj zaub mov noj? Yog lawm, vim tias cov txiaj ntsig ntawm lawv rau cov ntshav qab zib yog pom tseeb. Tab sis ua ntej siv cov khoom no, nws yuav tsum tau sab laj nrog kws kho mob, yuav ua li cas siav nws thiab siv ntau npaum li cas. Cov zaub no feem ntau siv rau hauv kev npaj ntawm thawj cov chav kawm, khoom noj qab zib, zaub nyoos.

Ib qho ntawm cov tais diav muaj yog caviar los ntawm zucchini.Rau 1 kg ntawm cov zaub koj yuav xav tau:

3-4 txiv lws suav
4 tsp Kua cider vinegar
2 tbsp. l zaub roj
qij
ntsev
kua txob
zaub ntsuab.

Zucchini yuav tsum tau grated lossis minced, tev tsis tuaj yeem tshem tawm.

Txog 15 feeb, zucchini yuav tsum tau stewed nyob rau hauv cov roj, tom qab ntawd ntxiv tev txiv lws suav. Thaum cov zaub muag heev, koj yuav tsum tshem tawm lawv los ntawm qhov kub, cia kom txias thiab ntxiv cov khoom seem rau lawv. Xws li cov nqaj nyom tau noj tau yam tsis muaj mov ci li ua ib sab zaub rau nqaij.

Fried zucchini kuj tuaj yeem suav nrog kev noj zaub mov mob ntshav qab zib, tab sis nws yuav tsum tau siv cov butter tsis txhob siv roj zaub. Cov zaub rau cov zaub mov no tau txiav rau hauv lub voj voog txog 1 cm tuab. Tom qab ntawd lawv maj mam salted, zuaj hauv cov hmoov nplej thiab sautéed hauv cov roj. Tom qab ntawd lawv tau nchuav nrog me me ntawm qaub cream, npog nrog lub hau thiab simmer tshaj li cua sov rau txog 15 feeb.

Lwm qub zaub mov yog stuffed zucchini. Txhawm rau npaj nws, koj yuav tsum ua ntej txiav cov roj ntawm txiv lws suav, tswb kua txob, nceb thiab dos. Txhua cov zaub yuav tsum tau kib me ntsis hauv cov roj txiv roj, thiab tom qab ntawd tsuav rau hauv qab npog rau li 15 feeb.

Rau cov zaub mov no, xaiv cov hluas zucchini me me, txiav lawv ntev mus rau hauv 2 halves. Los ntawm txhua ib nrab, nruab nrab yog ua tib zoo txiav tawm. Cov zaub yog muab tso rau hauv cov kab noj coj tau, txaws nrog zaub thiab grated cheese saum. Zaws rau hauv qhov cub rau txog 20 feeb. Nqaij hau nrog kib nceb thiab dos tuaj yeem siv los ua txhaws.

Qab pancakes yog tsim los ntawm cov hluas zucchini. Cov zaub yog grated, ntxiv ib qe, ntsev, me ntsis dos thiab hmoov rau lawv. Txhua tus tau ua kom huv si sib kis thiab sib kis nrog ib rab diav ntawm pancakes ntawm lub lauj kaub kub nrog txiv roj roj. Fried los ntawm 2 sab thiab muab rau saum rooj.

Dab tsi ntxiv ua noj los ntawm zucchini? Nyob rau lub caij ntuj sov, koj tuaj yeem ua lub teeb vitamin kua zaub rau cov ntshav qab zib. Koj tuaj yeem siv cov nqaij qaib los yog zaub nyom rau hauv uas zucchini hlais rau hauv cubes yog pov. Cov txuj ci ua ntej kib, qee cov taum pauv, cov qe dawb thiab cov zaub ntsuab yog xa rau ntawm no.

Zucchini tuaj yeem muab ntxiv rau zaub nyoos rau cov neeg mob ntshav qab zib, tab sis rau qhov no lawv yuav tsum tau npaj ua ntej. Txhawm rau ua qhov no, txiav cov zaub ua plaub fab, ntxiv me ntsis ntsev, kua txob, qab zib thiab kua txob rau lawv. Nyob rau hauv xws li marinade, lawv yuav tsum pw tsawg kawg yog 3 teev, tom qab ntawd lawv tau nyem thiab ntxiv rau zaub xam lav ntawm txiv lws suav, dib, zaub qhwv thiab tshuaj ntsuab, muaj cov roj ntsuab nrog roj.

Hauv kev kho mob ntshav qab zib, nws yog siv tau siv tsis tsuas yog lub pulp ntawm zucchini, tab sis kuj lawv cov noob. Txoj kev lis ntshav yog npaj los ntawm lawv, uas txhim kho cov mob ntawm cov ntshav qab zib. Nws yog ib qho tsim nyog los zom 2 tbsp. l tev cov noob, nchuav nrog 2 khob dej rhaub thiab ntxiv 1/2 tsp rau lawv. zib ntab.

Xws li Txoj kev lis ntshav yuav tsum haus cawv thaum sawv ntxov rau 3 zaug. Lub chav kawm ntawm kev kho mob ntawd yog 3 hlis. Cov cuab yeej no muaj qhov cuam tshuam zoo ntawm tus txiav thiab mob siab.

Cia thiab sau zucchini rau lub caij ntuj no

Rau ntau cov pluas noj rau cov ntshav qab zib ntawm yam thib ob, zucchini rau lub caij ntuj no tuaj yeem npaj kom thawm xyoo. Qhov yooj yim txoj kev yog khov:

Cov zaub ntsuab yog tev, txiav mus rau hauv ib ncig lossis plaub fab, leej twg nyiam, ntim hauv hnab thiab khov hauv lub tub yees.
Nyob rau lub caij ntuj no, koj tsuas yog yuav tsum tau defrost lawv thiab npaj koj cov tais nyiam koj los ntawm lawv.

Muaj cov ntawv qhia ua noj ua haus hauv kaus poom lossis de cov zaub mov no. Koj tuaj yeem de zaub rau hauv lub khob iav. Rau hauv qab muab nplooj ntawm horseradish, blackcurrant, dill, cloves ntawm qej thiab mustard noob.

Coarsely tsuav cov zaub, muab tso rau hauv ib lub thawv thiab sau lawv nrog ntsev brine, ua kom saj. Cov tsev txhab nyiaj raug kaw nrog cov nylon hau thiab tawm hauv qhov chaw txias. Tom qab li ib hlis, koj tuaj yeem noj zucchini.

Txawm hais tias muaj ntau yam khoom muaj txiaj ntsig, muaj qee qhov contraindications rau kev siv ntawm zucchini. Cov zaub no yuav tsum tau noj nrog ceev faj los ntawm cov neeg muaj kev mob raum, mob plab, lossis mob rau sab hauv. Tsis txhob koom nrog hauv lauj kaub tais diav.

Cov ntawv qhia npaj ua noj tau yooj yim npaj, lawv tsis tsuas yog pab tau rau cov mob ntshav qab zib, tab sis kuj tseem qab. Tab sis hauv txhua yam koj xav paub txog kev ntsuas, koj tsis tuaj yeem ua phem rau cov zaub no kom tsis txhob ua kev puas tsuaj rau lawv.

Txog li 0.5 kg ntawm zucchini tuaj yeem noj ib hnub, tab sis tsawg kawg ntawm cov rog yuav tsum tau siv nyob rau hauv lawv qhov kev npaj.

Yog tias koj ua raws li tag nrho cov lus pom zoo ntawm koj tus kws kho mob, zucchini yuav pab tshem ntawm cov phaus ntxiv thiab txhim kho cov mob ntawm tag nrho cov kev muaj sia.

Dab tsi yog qhov tseem ceeb zaub

Zucchini yog cov khoom lag luam zoo heev, uas pom zoo kom suav nrog cov zaub mov noj txhua hnub ntawm tus mob ntshav qab zib. Cov zaub mov tsis muaj calorie tsawg, tsuas yog 27 kcal ib 100 g, muaj tsawg me me ntawm carbohydrates. Tab sis nws muaj ntau ntawm cov tshuaj zoo.

Zucchini yog nplua nuj hauv poov tshuaj, uas normalizes acid-puag thiab dej tshuav nyiaj, yog koom nrog kev ua haujlwm ntawm cov hlab ntaws, hlab plawv.
Niacin (PP) yog qhov tsim nyog los txhawb kev lipid metabolism, kev tsim cov enzymes digestive, thiab txhim kho daim ntaub ua pa. Vitamin PP txo cov concentration ntawm cov teeb meem ntshav cov roj, nce cov ntsiab lus ntawm cov muaj txiaj ntsig lipoproteins siab, qhov no tiv thaiv kev txhim kho ntawm atherosclerosis. Niacin muaj cov vasodilating khoom, txhim kho cov ntshav ncig, uas yog pab rau kev tiv thaiv ntawm neuropathy, angiopathy.
Vitamin B involved koom tes hauv cov tshuaj ntawm hemoglobin, lipids, gluconeoginesis.
Ascorbic acid txo qis rau cov ntshav hemoglobin glycosylation, txhawb kev tiv thaiv kab mob, thiab cov metabolism hauv lub cev tseem ceeb. Vitamin C txo cov roj ntsha permeability, pab kom nqus cov carbohydrates, txhim kho kev mob rau cov leeg txhaws, thiab muaj cov nyhuv diuretic.
Carotene stimulates lub cev tiv thaiv kab mob, muaj cov antioxidant zog.

Nws puas muaj peev xwm noj zucchini hauv cov neeg mob uas muaj ntshav qab zib hom 2, thiab dab tsi yog cov contraindications? Noj cov tais diav ntawm zucchini tau pom zoo los ntawm endocrinologist thiab cov kws qhia zaub mov zoo rau cov neeg mob ntshav qab zib hom 2, muaj ntau cov zaub mov txawv qab los ntawm cov zaub no.

Nws yog contraindicated yuav siv zucchini nrog lub plab zom mov, gastroduodenitis, ua rau lub raum tsis zoo, uas tshwm sim los ntawm kev ncua hauv kev tshem tawm cov poov tshuaj tawm hauv lub cev.

Qab zaub mov txawv

Yuav ua li cas ua noj zucchini rau cov neeg mob ntshav qab zib, yog dab tsi cov zaub mov txawv tsis ua mob rau tus neeg mob? Cov zaub tuaj yeem siv tag nrho cov xyoo puag ncig, vim tias nws tsis plam nws cov khoom txawm tias khov. Lawv tuaj yeem kib, stewed, ci hauv qhov cub thiab pickled rau lub caij ntuj no.

Koj tuaj yeem npaj ib daim ntawv qhia rau cov khoom noj zucchini uas tag nrho tsev neeg yuav nyiam. Txhawm rau ua qhov no, koj yuav xav tau cov txiv lws suav tshiab, nceb, dos, tswb kua txob, taum pauv, taum paj. Tag nrho cov zaub yog tws thiab maj mam kib nyob rau hauv lub lauj kaub rau hauv txiv ntseej lossis roj linseed, ces stewed rau 15 feeb nyob rau hauv ib lub hau. Cov nkoj qab ntsev tau ua los ntawm cov zucchini me me, qhov txhaws tau muab tso rau hauv qhov chaw so, txau nrog cov tshuaj ntsuab tws, kua txig, thiab zaub tau xa mus rau qhov cub preheated li 20 feeb.

Yuav ua li cas ua noj zucchini nyob rau hauv ib lub lauj kaub rau cov ntshav qab zib? Koj tuaj yeem kib zaub li niaj zaus, tsuas yog hauv txiv roj roj, tom qab ua noj, koj yuav tsum tshem tawm cov rog ntau.

Cov zaub txiav mus rau cov nplhaib, salted thiab kib hauv cov roj. Nws yog qhov zoo tshaj plaws los siv ntxiv roj txiv ntseej lossis roj linseed. Tom qab ntawd zucchini kis rau ntawm daim phuam rau cov rog pawg. Tom qab qhov no, cov nplhaib muab tso rau hauv cov nplawm protein thiab rye breadcrumbs, kis rau ntawm daim ntawv ci, txau nrog cov grated cheese (tsis muaj rog) thiab muab tso rau hauv qhov cub rau ob peb feeb kom txog thaum pom lub ntsej muag kub. Koj tuaj yeem ntxiv tws qej rau koj cov tais kom saj.
Koj tuaj yeem ua cov qab pancakes los ntawm cov hluas zucchini. Txhawm rau ua qhov no, tev cov zaub, grate nws, ntxiv qe dawb, txhoov dos loj, hmoov nplej dawb. Fry cov pancakes hauv lub lauj kaub nrog roj me me. Tom qab ua noj ua haus, ntws cov roj ntau dhau.

Yuav ua li cas ua noj kua zaub los ntawm zucchini rau cov ntshav qab zib hom 2, cov zaub mov txawv yuav ua li cas rau cov neeg mob?

Mob ntshav qab zib raug tso cai rau ua kua zaub rau ntawm cov nqaij qaib tsis muaj zog lossis zaub. Qos yaj ywm, nplej zom, carrots tsis pub ntxiv. Fry lub dos me ntsis, nyem cov roj kom zoo, zucchini txiav rau hauv cubes thiab muab pov rau hauv cov dej npau npau. Ntxiv cov tws protein siav, celery thiab qee cov taum pauv. Nws yog qhov zoo tshaj rau ntsev cov zaub mov nrog ntsev hiav txwv.
Zucchini tuaj yeem raug ntxiv rau stew los ntawm zaub paj, nceb, txiv lws suav thiab dos. Fry zaub me ntsis nrog cov roj txiv roj me me, thiab tom qab ntawd tsuav kom txog thaum ua rau lub qeeb qeeb. Mus saj muab zaub ntsuab, txuj lom, ntsev rau hauv ib lub tais.

Ua li no, tws zaub sprinkled nrog vinegar, ntsev, kua txob, ntxiv me me sweetener. Marinate zucchini rau tsawg kawg 4 teev, tom qab ntawd nyem lawv thiab ntxiv rau zaub nyoos. Koj tuaj yeem tsuav txiv lws suav, dib, tshuaj ntsuab lossis zaub qhwv. Lub caij noj mov nrog txiv ntseej los yog roj linseed.

Lub caij ntuj no blanks

Puas yog nws ua tau rau marinate zucchini rau lub caij ntuj no rau cov neeg mob ntshav qab zib, yog dab tsi qee cov zaub mov txawv? Nws raug tso cai kom khaws cov khoom noj taub dag. Cov zaub mov txawv yog siv, tsuas yog carrots thiab sunflower roj raug tshem tawm.

Daim ntawv qhia rau salted zucchini: zaub yog txiav mus rau hauv loj tej daim, nplooj ntoos ntawm horseradish, dill noob, ib nplooj zaub ntawm dub currant, mustard noob, clove ntawm qej tau tso rau hauv qab ntawm lub hwj, zaub ntsuab tuaj yeem muab ntxiv rau saj. Tawv zucchini thiab txuj lom yog nchuav nrog ntsev brine tsis muaj suab thaj. Kaw cov rhawv zeb nrog cov hau yas, ntim rau hauv qhov chaw txias. Cov zaub ntsuab yuav tau ntsev nyob rau hauv ib hlis, tom qab ntawd lawv muab tso rau hauv tub yees.

Marinated zucchini yog nchuav nrog kub brine nrog vinegar, qab zib dawb thiab sterilized rau lwm 15 feeb tshaj tsawg tshav kub. Tom qab ntawd cov hau tawv yob thiab dov rau hauv qab daus lossis chaw txias. Cov zaub qhwv tuaj yeem ntxiv rau zaub nyoos, thiab tsuas yog noj nrog txhua yam ntawm porridge.

Khov zucchini yog npaj rau lub caij ntuj no. Ua li no, lawv tau tev, txiav rau hauv plaub sab thiab khov hauv lub taub yees txias. Hauv lub caij ntuj no, zaub tuaj yeem yaj thiab siav.

Zucchini yog cov khoom noj muaj txiaj ntsig uas muaj glycemic Performance index thiab cov ntsiab lus tsis zoo. Cov txheej txheem ntawm cov khoom ua kom nquag plias pab ua kom lub cev ntawm cov txheej txheem hauv lub cev ua kom lub cev tsis muaj zog, tiv thaiv kev tiv thaiv kab mob, thiab tiv thaiv kev txhim kho hyperglycemia. Koj tuaj yeem muab cov tais diav los ntawm zucchini nrog nqaij qaib mis, nqaij luav.

Cov Lus Qhia Txog Khoom Noj ntawm Zucchini

Zucchini tshiab uas muaj ntshav qab zib hom 2 tau pom zoo rau kev suav rau hauv kev kho mob txhua xyoo puag ncig. Lub glycemic Performance index ntawm cov zaub no yog 15 units, 100 grams ntawm cov khoom tsuas yog 25 calories. Txawm li cas los xij, thaum kib, qee qhov ntsuas tau qee qhov nce txog 60-70 units, thiab qhov no twb muaj kev phom sij nrog nce hauv qib qab zib.

Koj tuaj yeem noj cov tais diav los ntawm squash pulp hauv daim ntawv hauv qab no:

stewed
hau
ci hauv qhov cub
nyob rau hauv daim ntawv ntawm mashed qos yaj ywm los yog caviar.

Zucchini caviar rau hom 2 mob ntshav qab zib

Zucchini caviar rau cov ntshav qab zib tau tso cai rau siv yog tias koj siv daim ntawv qhia nrog cov tshuaj ntsuab tshiab, txiv roj roj thiab ntsev me me.

Rau kev ua noj koj yuav xav tau:

peeled zucchini noob thiab txiv duaj,
ib pawg ntawm cov zaub ntsuab
cawv txiv hmab vinegar - 2 tablespoons,
txiv roj roj - 1 diav,
qej clove
de ib tug ntsev
hauv av kua txob, yog tias xav tau.

Zom cov zaub nrog ib rab rau ib lub xeev ntawm gruel.
Ntxiv tag nrho cov khoom xyaw tev nrog rab riam.
Peb hais kom cov zaub mov noj hauv lub tub yees, ua ib sab zaub mov.

Fried zucchini nrog mob ntshav qab zib hom 2

Zucchini rau cov neeg mob ntshav qab zib tau tso cai rau kib yog xav tau, tab sis butter yuav tsum tau siv siv cov roj zaub.

Eggplant nrog hom 2 mob ntshav qab zib.

Rau kev ua noj koj yuav xav tau:

txiv hmab txiv ntoo tev - 150 grams,
qaub cream - 2 diav,
butter - txog 5 grams,
hmoov - ib me nyuam diav,
de ib tug ntsev.

Zucchini yuav tsum txiav mus rau hauv cov hlais nyias nyias, kwv yees li 1 cm tuab.
Cov hlais xav tau ntsev, nphoo nrog hmoov.
Roj yog melted nyob rau hauv ib lub lauj kaub, slices yog kib.
Cov zaub mov yog ncuav nrog qaub cream, simmering hauv qab lub hau rau lwm 10 feeb.

Yog tias koj tsis noj ntau dhau, ua raws li kev noj tshuaj kho mob thiab noj tshuaj, koj tuaj yeem tawm tsam muaj ntshav qab zib txhua lub hnub nyoog.

Ua zucchini rau cov neeg mob ntshav qab zib

Tus kab mob, nyob rau hauv uas nws yog qhov yuav tsum tau hloov kho tag nrho kev ua neej, feem ntau pom tau qhov nyuaj, tshwj xeeb tshaj yog thaum muaj kev txwv kev cais ntawm kev noj haus.

Qhov no tshwm sim nrog ntshav qab zib, thiab txoj hauv kev zoo ntawm qhov kev xav ntawm qhov kev tsis txaus ntseeg yog qhov kev paub txog ntawm cov yam ntxwv ntawm cov khoom, suav nrog zucchini.

Niaj hnub no peb yuav tham txog qhov tseem ceeb ntawm kev noj cov zaub no me me hauv txoj kev noj zaub mov kom tsawg los txhawb koj cov zaub mov nrog cov txiaj ntsig thiab txhim kho nws qab.

Muaj peev xwm zucchini uas muaj ntshav qab zib? Tau kawg, yog. Cov thawm niaj thawm xyoo, cov tais diav taub hau yuav tsum suav nrog hauv kev noj haus rau ob hom 1 thiab ntshav qab zib hom 2.

Yooj yim nyob rau hauv calories thiab carbohydrates

Kev ntseeg siab nyob rau hauv cov lus teb yog feem ntau cuam tshuam nrog qhov tsis tshua muaj calorie zucchini thiab cov ntsiab lus tsawg ntawm carbohydrates hauv lawv. Tsuas yog 24 kcal thiab 4.6 grams ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam. Xws li lub cev tsis muaj nuj nqis ntawm lub zog muaj nqi txaus siab qhov ua tsaug rau qhov saib kev noj haus.

Tab sis tsis tsuas yog lightness hauv carbohydrates thiab calories txaus siab nyob rau hauv zucchini. Ntawm cov ntshav qab zib, cov txiaj ntsig tseem ceeb tuaj yeem muab tau los ntawm lawv vim yog qhov muaj txiaj ntsig zoo.

Nchaiv zoo muaj pes tsawg leeg

Vitamin C yog ib hom tshuaj antioxidant. Cov vitamins ntawm pab pawg B, uas yog qhov tshwj xeeb tshaj yog xav tau rau ntshav qab zib, txawm hais tias muaj tsawg, tab sis pab txhawb rau kev rov ua dua ntawm cov nqaij cuam tshuam nrog kev tiv thaiv neuroprotective.

Qhov tsis muaj coarse fiber ntau ua rau zucchini plab zom mov rau cov hnyuv. Thiab qhov tsis muaj cov roj ntsha tseem ceeb tso cai rau koj kom tsis txhob hla ntawm cov txiav ua leeg.

Qhov no yog qhov cuab yeej tseem ceeb ntawm zucchini, vim tias nws yog tus txiav txim siab uas ua cov tshuaj insulin. Tus txheeb ze lossis tsis muaj qhov tsis txaus ntawm cov tshuaj no yog lub hauv paus ntawm cov ntshav qab zib mellitus;

Thiab nyob rau hauv zucchini, muaj cov ntsiab lus ntau ntawm cov poov tshuaj - ib yam khoom tsis muaj txiaj ntsig rau kev tswj hwm cov dej-ntsev kom sib npaug hauv lub cev.

Koj tseem tuaj yeem hais txog cov khoom noj tshwj xeeb uas muaj cov zucchini thiab uas yog qhov muaj txiaj ntsig zoo rau cov ntshav qab zib. Qhov no yog tartronic acid, uas ntxiv dag zog rau cov leeg ntshav phab ntsa thiab yog li insures ib tus neeg los ntawm qhov pib ntawm cov teeb meem ntshav qab zib hnyav.

Nco qab tias mob ntshav qab zib yog qhov txaus ntshai tsis txaus ntseeg uas nws ua rau hauv cov ntaub so ntswg ntawm lub cev. Ntawm cov teeb meem tshwm sim hnyav heev yog atherosclerosis ntawm cov hlab ntsha loj thiab cov tsis muaj txhij txhua nyob rau hauv retina ntawm lub qhov muag, cov ntaub so ntswg ntawm lub raum thiab taw. Yog li, nws tau txais txiaj ntsig zoo rau cov neeg mob ntshav qab zib kom ntxiv cov zaub mov noj nrog cov tshuaj uas tiv thaiv cov hlab ntsha ntawm cov hlab ntsha thiab cov hlab ntshav phab ntsa.

Los ntawm kev noj zaub, peb ntxiv dag zog rau peb tus kheej tiv thaiv (tiv thaiv kab mob) nrog lawv cov antioxidant

Feem ntau cov zaub yog qhov chaw ntawm cov vitamins, zaub mov fiber ntau, cov zaub mov, thiab phyto sib txuas. Txawm li cas los xij, lawv muaj cov rog tsawg, thiab feem ntau cov muaj calorie tsawg.

Yuav ua li cas nce kev noj zaub:

Ua cov qhaub cij nrog zaub, xws li tws txiv lws suav, zaub qhwv, kua txob qab zib, dib, dos, tshuaj ntsuab, zaub kav, carrots, radishes.

Hauv chav ua noj pizza, suav nrog hauv txheej txheej sab saum toj ntawm zucchini, taub dag, zaub ntsuab tshiab, nceb, dos, kua txob, zaub cob pob, carrots, txiv lws suav tshiab.

Ntxiv cov zaub tshiab los yog khov rau hauv cov kua ntses spaghetti, stews, casseroles.

Noj zaub qhwv kua zaub, borscht thiab lwm yam kua zaub siav hauv zaub kua.

Ntxiv zaub rau zaub mov siav. Hauv chaw noj mov lossis khw noj mov, xaj zaub xam lav, khoom noj txom ncauj, sab zaub mov.

Ntxuav thiab txiav koj cov zaub uas koj nyiam, ntim rau hauv cov hnab pob tshab thiab muab tso rau hauv tub yees rau qhov chaw zoo kom lawv “nug hauv koj lub qhov ncauj”

Khov zaub hauv zaub mov muaj txiaj ntsig, yuav luag zoo li tshiab. Siv lawv rau hauv cov kua zaub, qhov cub, nqaij nyuj, nqaij ci.

Cov ntaub ntawv qhia kev noj qab haus huv ib 100 g ntawm cov khoom

Ntau tshaj 10,000 xyoo dhau los, tib neeg ntxiv zucchini rau nws cov khoom noj. Nws yog qhov nthuav tias qhov no tau pom hauv nws los ntawm tib neeg thiab vim li cas lawv xav tias nws tsim nyog nyob ntawm lawv tus kheej lub rooj noj mov?

Zucchini "tau ntsib" Teb chaws Europe hauv 16th caug xyoo, tau "tuaj txog" los ntawm Asmeskas thiab maj mam tau txais koob meej, ob qho tib si ntawm cov nom tswv cajceg thiab cov neeg zoo tib yam.

Lub glycemic Performance index ntawm zucchini yog 15 units.

Ua ntej ntawd, lawv tau cog qoob loo los ntawm Iroquois Khab. Zucchini yog lub hauv paus ntawm lawv cov zaub mov noj. Lawv tau cog rau tib lub txaj nrog rau cov taub dag, taum thiab pob kws. Raws li qhov tshwm sim, muaj ib qho kev cuam tshuam uas txaus siab: legumes sawv ntawm cov pob txha pob kws, muab zucchini nrog duab ntxoov ntxoo thiab nitrogen, thiab cov, nyeg, nrog kev pab ntawm nplooj tiv thaiv cov tsos ntawm cov nroj.

Cov ntsiab lus ntawm qhov muaj calorie tsuas yog 24 kcal, hauv kib nws nce mus rau 88 kcal. Hauv qhov no, zucchini yog ib tus thawjcoj hauv kev paub txog kev noj zaub mov zoo nkauj thiab muaj nyob hauv ntau cov ntawv qhia zaub mov rau cov neeg uas xav tau poob phaus.

Dab neeg

Los npaj cov khoom ua si zucchini koj yuav xav tau:

Cov txiv hmab txiv ntoo hauv nruab nrab yuav tsum tau muab ntxuav ua ntej, txiav hauv ib nrab thiab muab tshem tawm nrog rab diav ntawm sab hauv. Qhov tshwm sim yuav tsum yog lub npe hu ua "nkoj". Dos, kua txob, txiv lws suav thiab nceb yuav tsum muab hlais ua tej qhov cub. Tom ntej no, cov dos yuav tsum tau kib hauv lub lauj kaub kom txog thaum txiv kab ntxwv.

Tom qab ntawd, ncuav kua txob thiab nceb rau hauv lub ntim, thiab tom qab me ntsis, txiv lws suav ib yam nkaus. Lub txiaj ntsig sib tov yuav tsum simmer tshaj li tsawg cua sov rau ob peb feeb. Tom ntej no, sib xyaw cov nceb thiab taum. Txoj kev sib tov sib xyaw yuav tsum muab coj mus xyaw nrog cov nkoj zucchini.

Tom qab ntawd koj yuav tsum tau npaj daim ntawv ci thiab parchment ntawv. On nws yuav tsum tau pw tawm lub courgettes thiab muab tso rau hauv qhov cub rau kaum feeb. Cov zaub mov npaj tau tuaj yeem muab tau ob qho tib si kub thiab txias.

Cov khoom xyaw tseem ceeb:

Txhawm rau pib nrog, koj yuav tsum txiav cov plaub ntxuav thiab ziab zucchini rings. Tom qab ntawd, lawv muab txaws nrog ntsev thiab kib hauv cov roj txiv roj kom txog thaum pom kub kub. Tom ntej no, muab tso rau hauv daim ntawv so tes kom nws nqus cov rog ntau dua. Nyias, nws yog qhov tsim nyog los ua kom huv si lub qe dawb thiab ntswj rau txhua lub nplhaib rau hauv nws.

Tom ntej no, yob lub zucchini hauv breadcrumbs thiab muab lawv tso rau ntawm daim ntawv ci uas npog nrog ntawv ci. Cov khoom tiav yog txau nrog grated cheese thiab muab tso rau hauv qhov cub rau ob peb feeb. Npaj rawm yuav tsum tau muab kev pab kub lossis chilled, ntxiv qej txiav yog qhov xav tau.ads-mob-2

Thawj kauj ruam yog tev lub zucchini thiab ua kom yws.

Tom ntej no, ntxiv cov protein ntawm ib lub qe, dos, rye hmoov thiab sib tov txhua yam kom huv si Daim ntawv pancakes thiab kib lawv hauv cov roj sunflower kom txog rau thaum lub ntsej muag me ntsis. Lub tais zaub mov yuav tsum tau txais kev pabcuam nrog cov ntses ntawm cov zaub mov qis-calorie kefir nrog rau txhoov qej, dill thiab zaub txhwb qaib.

Muaj nyiaj ntawm cov tswv yim rau kev ua noj ua haus kev npau suav

Thiab dab tsi txhawb peb kom siv cov zucchini yog tias peb hloov peb lub hom phiaj los saib rau cov saj feem? Nrog lub neej ntev txog kev mob ntshav qab zib xws li mob ntshav qab zib, cov lus nug txog kev muaj zaub mov zoo tsis tuaj yeem thawb mus rau tom qab hauv lub siab. Tom qab tag nrho, Kuv xav tsis tsuas nyob ntev, tab sis tsis txhob plam lub neej zoo.

Qhuas mus rau qhov muaj tswv yim zoo! Zucchini zoo siab peb hauv qhov no. Lawv indisputable zoo rau ua noj delights yog ntau:

Feem ntau, zucchini yog qhov muaj cov zaub loj loj. Ua tsaug rau qhov no, peb muaj peb txoj kev pov tseg txhua txoj kev ua tiav. Thiab qhov no tseem ceeb heev! Qhov saj ntawm cov zaub mov hloov los ntawm kev txiav, qee zaum mus rau qhov siab tshaj plaws, thaum nws nyuaj rau peb ntseeg tias ob lub zaub xas lav lossis zaub txhwb nyoos muaj tib qho sib xyaw.
Ntau txoj kev ua noj ua haus rau zucchini kuj siv tau. Muab npau thiab npau npau, ci, tsuav tsuav, kib.
Zucchini yam tsis muaj teeb meem loj tsis tso kom tsis txhob khov, tshwj xeeb nrog cov hlais loj. Thiab nws qhib rau peb nrog year-round kab rov tav nyob rau hauv lawv siv!
Zucchini yog thaj chaw muaj txiaj ntsig zoo rau kev xav hauv kev npaj siab rau lub caij ntuj no nrog lub glycemic qis thiab tus nqi ntawm carbohydrates ib 100 grams ntawm cov khoom lag luam.
Koj tuaj yeem tsim cov npe ntawm cov tais diav ntawm zucchini, qhov twg koj tuaj yeem zam qhov dhau ntawm carbohydrates yam tsis muaj qhov tseem ceeb uas tsis tau saj, txawm tias piv nrog daim ntawv qhia li ib txwm muaj.

Nws yooj yim npaum li cas kom khov?

Los ntawm txoj kev, ib yam li ntawd, pre-soaking zucchini txog li 1 teev, nws yog qhov yooj yim los ua te rau lub caij ntuj no.Rau cov te, muaj ob lub ntxiv los xav:

Txiav zucchini loj dua (ib nrab ib ncig, loj fab, whetstones). Tom qab ntawd koj tuaj yeem siv lawv yam tsis poob lawv cov duab hauv cov kua zaub thiab kua zaub.
Xa hauv khov khov tam sim ntawd hauv feem me. Piv txwv, rau 1 lub cauldron ntawm sauté lossis rau 1 lub lauj kaub kua zaub, nws feem ntau siv 1-2 lub taub ntim nruab nrab? Yog li, tsuas yog muab cov nyiaj no tso rau hauv ib lub hnab cia kom khov.

Muaj ntau cov zaub saute

Xws recipes feem ntau muaj qos yaj ywm. Alas, qhov no yog zaub uas yuav tsum tau zam yog tias koj muaj ntshav qab zib. Thiab txawm tias stewed carrots tuaj yeem ua rau tsis ntseeg yog tias muaj ntau ntawm lawv. Tab sis yog tias koj tso tseg cov paub, tom qab ntawd hauv kev nyiam cov zaub muaj txiaj ntsig tshaj plaws. Thiab no carrots yog deb ua ntej ntawm qos yaj ywm.

Ntau yam ntawm kua zaub

Kua zaub qhov twg zucchini ua ke nrog cov noodles yog qhov zoo tshaj plaws zam.

Cov kua zaub “cov kua zaub txhua hnub ntawm nqaij qaib cov kua zaub” ua rau pom ua rau tsis muaj qos yaj ywm, ua rau nqaij noj ntau. Nyob rau tib lub sijhawm, xaiv cov kev xaiv ntshiv - brisket lossis ob txhais ceg thiab tis nrog cov tawv nqaij kom tshem tawm tag nrho.

Mis yuav raug txiav tam sim ntawd mus rau hauv cov kua zaub. Thiab nyob rau hauv cov ntaub ntawv ntawm nqua, thawj ua noj lub broth, thaum lub sij hawm uas thawj nqaij nqaij yog kua, thiab ntawm ob ua noj lub kua zaub, tso zaub.

Txhua yam uas muaj cov qos yaj ywm, semolina, nplej zom, ntau cov txhuv thiab cereals yuav tsum tsis txhob siv rau hauv cov khoom noj vim qhov muaj cov ntsiab lus siab ntawm carbohydrates.

Yog lawm, nrog tus mob ntshav qab zib hom 2, cov kev txwv tsis nruj heev. Txawm li cas los xij, zucchini muaj ntau yam zoo kawg nkaus incarnations hauv qhov pib tsawg-carb cov zaub mov txawv! Yog li nws puas tsim nyog txhawm rau qhov xwm txheej zoo rau qhov xav tau ntawm 100 grams ntawm qos?! Los yog 30 grams ntawm lub khob cij, uas tseem yuav ntxiv rog ntxiv?!

Hloov chaw rau cov txiv nyuj, nws yog qhov zoo tshaj rau kev noj cov zaub mov uas tsis muaj carb nrog zucchini, zaub paj thiab zaub ntsuab. Hloov chaw ntawm kib zucchini rings breaded, Fry lawv nyob rau hauv lawv daim ntawv ntuj kom txog thaum muag muag thiab cia cov roj tsau hauv ib daim ntaub. Tom qab ntawd nteg cov khaubncaws sab nraud povtseg rau ntawm lub lauj kaub tais diav me me, kis mus rau txhua txheej nrog qej ntxiv raws li lub tsev ntawm nqaij npuas cheese hauv rab.

Kho tus kab mob thiab nws qhov kev sib tw - playfully! Cov ntaub ntawv nyuaj thawj zaug tau muab rau koj lub tswv yim, tab sis lub hom phiaj ntawm kev daws yog koj kev noj qab haus huv thiab kav ntev. Ib qho kev kub siab loj dua yog ib qho nyuaj rau hauv!

Cov khoom xyaw

Zucchini ntawm ib qib, suav nrog zucchini - 500 gr
Txiv lws suav - 1-2 nruab nrab loj
Zaub txhwb qaib thiab zaub ntsuab - 50 gr.
Kua cider vinegar - 1-2 tbsp. l
Zaub roj - 1 tbsp. l
Qij - 1-2 cloves
Ntsev - 1/3 tsp
Cov kua txob dub - ntawm tes riam

Yuav ua li cas ua noj

Kuv zucchini, tshem tawm cov chaw dub, tab sis tsis txhob huv.
Zuaj cov qej rau hauv qhov zuaj. Scalp lub txiv lws suav, tshem tawm cov tawv nqaij thiab peb ntawm daim grater lossis txiav mus rau hauv me me. Cov kua txiv los ntawm lws suav - teem rau ib sab.

Peb lub taub dag ntawm daim ntxhib los yog grind hauv nqaij grinder nrog tev.

4. Stew zucchini rau 10-15 feeb, dhau ntawm tshav kub qis, hauv cov roj zaub. Ntxiv cov kua txiv lws suav hauv nruab nrab ntawm lub ncuav.

Tom qab tshem cov mos muag ntawm lub tshav kub, nco ntsoov txias.

5. Qhia cov zaub ntsuab, vinegar, ntsev, qej thiab tej daim soob me me rau hauv cov khauj khaum.

6. Thaum xaiv cov ntawv nyeem ntawm cov ntawv tais - ib zaug ntxiv nqa qhov loj mus rau homogeneous lub xeev siv rab rab.

Zucchini uas muaj ntshav qab zib yog ib qho zaub uas tsim nyog siv thoob plaws ib lub xyoo. Txawm hais tias tus yam ntxwv ntawm tus kabmob, txhua tus kabmob ntshav qab zib tuaj yeem nrhiav ntau dua ib daim ntawv qhia los ntawm zucchini, uas tuaj yeem hloov pauv kom tau raws li qhov xav tau ntawm kev noj haus. Nyob rau hauv rooj plaub no, nws yog qhov ua tau tsis tau kom tsis tau saj ntawm daim ntawv qhia!

Los ntawm txoj kev, dhau ntawm cov carbohydrates, tshwj xeeb tshaj yog yooj yim zom tau, yog ib qho teeb meem kev tsis ncaj ncees hauv kab mob plawv, rau cov menyuam yaus thiab rau txhua tus neeg rog. Thiab qhov no txhais tau tias kev siv cov zaub mov txawv tshwj xeeb rau ntawm cov rooj sib tham hauv tsev neeg ntawm tus kws kho ntshav qab zib kom noj qab haus huv yuav ntxiv dag zog rau kev noj qab haus huv ntawm cov neeg nws hlub!

Siab Glycemic Index Txiv Hmab Txiv Ntoo

Yuav kom cov txiv hmab txiv ntoo thiab cov txiv ntoo, uas tau muab tso rau hauv qeb ntawm carbohydrates nrog lub siab glycemic Performance index, suav nrog cov hnub tim qhuav. Ntxiv mus, yog tias qhov tshiab glycemic Performance index ntawm cov hnub yog 103 units, tom qab ntawd hauv daim ntawv ntawm cov txiv hmab txiv ntoo qhuav - 146! Thiab qhov no yog qhov raug rau cov txiv hmab txiv ntoo qhuav: glycemic qhov ntsuas ntawm cov txiv hmab tshiab yog 45, thiab cov raisins yog 65.

Cov kws qhia kev noj qab haus huv tau hais tias cov txiv hmab txiv ntoo nrog lub siab glycemic index yog txhua cov txiv hmab txiv ntoo uas muaj suab qab zib zoo. Thiab yog tias koj txiav txim siab tsis yog qhov ceev nrawm uas cov piam thaj nqus tau, tab sis nws ntau, ces nws yog. Piv txwv li, 100 g ntawm txiv duaj muaj 6 g ntawm sucrose, 2 g ntawm qabzib thiab 1.5 fructose, nyob rau hauv melon ntawm sucrose 5.9 g, qabzib 1.1 g thiab fructose 2 g. Thiab hauv 100 g ntawm dib liab (yog tias koj hla daim ntawv qab zib ) cov ntsiab lus sucrose yog kwv yees li - 2 g, piam thaj - 2.4 g, thiab fructose - ntau dua 4. g Thiab nws cov glycemic Performance index yog 70 ntsuas.

Nws tseem tseem tau sau tseg tias qhov muaj tsawg dua cov ntoo fiber ntau hauv cov txiv hmab txiv ntoo, qhov ntau dua lawv cov glycemic index.

Siab Glycemic Index Zaub

Cov zaub uas muaj glycemic siab siab feem ntau suav nrog rutabaga (99), parsnip (97), cov hauv paus zaub celery (85), cov rwj carrots (85), taub dag thiab taub (75).

Nws yuav tsum nco ntsoov tias thaum lub sijhawm ua cov txheej txheem ua noj, cov zaub mov glycemic index feem ntau ntawm cov zaub nce ntau.Yog li, lub glycemic Performance index ntawm nyoos carrots yog 35 units, thiab boiled 2.4 npaug siab dua - 85.

Thiab glycemic Performance index txawm nyob ntawm tus txheej txheem ntawm kev npaj. Yog tias koj kib cov qos yaj ywm, koj tau txais glycemic index ntawm 95 units, yog tias koj noj cov qos yaj ywm - 90, thiab yog tias cov qos yaj ywm siav "hauv lawv cov khaub ncaws", ces nws twb muaj 70. Qhov tseeb yog tias 100 g ntawm cov qos yaj ywm muaj 17.5%, hmoov txhuv nplej siab, thiab cov hmoov txhuv nplej siab yog cov carbohydrate uas muaj amylose thiab amylopectin, uas ib tug neeg tsis nqus nws ua rau nyoos. Thaum ua noj rau hauv cov dej npau npau (i.e., ntawm + 100 ° С), hmoov txhuv nplej siab yog gelatinized, thiab thaum kib hauv yias lossis ci rau hauv qhov cub (qhov kub yog siab dua thaum ua noj), cov hmoov txhuv nplej siab yog thermolized thiab hydrolyzed los ua zoo-ua kom muaj kua thiab polyamccharides (dextrins) )

Tsis tas li ntawd, amylopectin cov kev pom zoo hauv cov qos yaj ywm hmoov txhuv (txog 80%), thiab cov ntsiab lus amylose tsis tseem ceeb, yog li ntawd, qhov qib ntawm gelatinization yog qhov siab heev. Thiab nyob rau hauv daim ntawv no, qos polysaccharides tau zoo dua hauv lub plab, thiab tom qab ntawd hloov mus rau hauv cov kua nplaum.

Cov zaub mov uas muaj glycemic siab - los ntawm kev nce hauv qib ntawm cov piam thaj hauv cov ntshav - muab lub zog ntawm lub zog. Tab sis thaum lub zog no tsis siv los ntawm ib tug neeg, txheej txheej ntawm adipose ntaub so ntswg ntawm nws lub duav yuav ua qhov tsis haum rau tuab.

Cov khoom noj khoom haus zoo thiab tsis muaj roj carbohydrates

Feem ntau cov pluas noj nyob rau hauv ib txoj kev lossis lwm qhov yog txhawm rau tsis suav qee yam ntawm cov khoom noj. Tau ib ntus, qhov no feem ntau ua haujlwm. Tab sis yog tias koj lo rau cov khoom noj kom ntev, koj tuaj yeem tsim kev puas tsuaj rau lub plab thiab lub cev tag nrho. Txav deb ntawm ib qho ntawm cov khoom noj muaj txiaj ntsig, cia nws fats lossis carbohydrates, tsis yog qhov kev xav zoo. Nws zoo dua los txiav txim seb cov khoom noj twg muaj txiaj ntsig zoo dua nrog kev ntsuas ntau.

Cov carbohydrates yog qhov tseem ceeb ntawm lub zog rau tib neeg. Ib zaug hauv lub cev, carbohydrates tig mus rau hauv qabzib, uas yog siv los ntawm cov cell los tsim lub zog. Kev xa tawm yog dhau los ntawm kev thauj tshuaj hormone - insulin. Yog tias tsis muaj cov tshuaj insulin txaus, cov ntshav qab zib cov ntshav yuav nce siab. Hauv kev teb rau qhov no, lub cev noj qab haus huv tseem ua rau cov kua dej insulin kom txog thaum nws qab qab zib.

Tab sis muaj teeb meem: thaum muaj cov tshuaj insulin ntau dua, cov khoom noj yug me nyuam tshaj li qhov xav tau ntawm lub hlwb. Thiab qhov no txhais tau tias txhua yam uas ua rau yog muab tso cia rau qhov tshwj tseg.

Muaj lwm qhov tsis zoo rau qhov ntsia hlau loj nyob rau hauv cov suab thaj. Koj puas tau pom tias yuav hloov kho siab dua li cas los ntawm kev noj khaub noom? Tab sis cov nyhuv tsis kav ntev: ntev tshaj li ib nrab ib teev. Tam sim ntawd tom qab tso tawm ntawm cov tshuaj insulin, lub zog poob qis, thiab koj ncav cuag rau cov khoom qab zib tshiab. Cov viav vias tuaj yeem cuam tshuam txog qhov tsawg kawg nkaus rau txhua hnub, ua rau kev tos rau qab zib.

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Yog li, feem ntau nws xav tau tias cov tshuaj insulin nce qib ntseeg nkaws. Ntawm no peb tuaj rau lub tswvyim ntawm glycemic Performance index.

Glycemic Khoom Taw Qhia

Cov tshuaj glycemic index (GI) yog cov yam ntxwv ntawm cov khoom lag luam uas qhia ntau npaum li cas nws yuav nce qib ntawm cov piam thaj hauv cov ntshav piv rau cov kua nplaum ntshiab. Lub siab glycemic Performance index tau suav tias yog siab dua 70, qis - qis dua 35.

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Nws yuav zoo li tias txhua yam yog yooj yim: koj yuav tsum tau cais cov khoom uas muaj glycemic siab (GI> 70) los ntawm cov ntawv qhia zaub mov. Nrog buns thiab chips, txhua yam zoo li ua tau meej heev. Tab sis tib lub sijhawm, GI siab tseem muaj nyob hauv cov khoom lag luam xws li ci qos yaj ywm, stewed carrots, dib liab, taub dag thiab zucchini. Thiab tib GI qab zib muaj 70.

Nws hloov tawm tias nws yog kev noj qab haus huv dua rau noj qab zib dua li cov nqaij nyuj los ntawm zaub?

Tsis yog, ntawm qhov tseeb. Txhawm rau ua cov zaub mov noj mus rau hauv tus lej glycemic Performance index, koj yuav tsum nco ntsoov tias feem pua ntawm carbohydrates hauv cov zaub mov sib txawv:

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Tab sis qab zib yog 100% carbohydrate!

Kev sib npaug yooj yim ntawm cov nqi no muab rau glycemic load (GN) ntawm cov khoom:

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Cov tswv yim no twb qhia tau qhov tseeb ntawm cov khoom zoo.

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Nws tuaj yeem pom tias cov khoom noj muaj txiaj ntsig zoo li niaj zaus feem ntau muaj qhov qis glycemic load. Nws ua rau tsis muaj txiaj ntsig kom tshem tawm lawv los ntawm cov ntawv qhia zaub mov: cov zaub txhwb nyug thiab cov khoom qab zib tseem yog cov txiaj ntsig zoo li hauv xyoo dhau los. Thiab hais txog cov ncuav qab zib, yob, Kuv xav tias koj nkag siab txhua yam tsis muaj zaub mov noj cov ntsiab lus ...

Tsis muaj dab tsi tshiab: cov khoom siv khawv koob tsis muaj nyob.Txhawm rau kom poob ceeb thawj, koj yuav tsum siv nyiaj ntau calories ntau dua li koj haus. Science tsis sawv twj ywm, tab sis cov carrots tseem muaj txiaj ntsig zoo dua li cov khoom qab zib.

Txawm li cas los xij, cov ntawv qhia glycemic tsis yog lub tswvyim tsis zoo.