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

Ib qho khoom lag luam tseem ceeb xws li qhob cij rau cov ntshav qab zib tsis yog txwv tsis pub ua, tab sis nws noj yuav tsum tau txwv. Ib qho ntxiv, thaum muaj ntshav qab zib, qee hom ntawm cov khoom lag luam raug tso cai. Nws yog ib qho tseem ceeb kom suav nrog cov khoom siv bakery hauv cov zaub mov noj txhua hnub, vim lawv muaj cov vitamins, micro thiab loj heev uas ua rau cov kev ua haujlwm ntawm cov khoom noj hauv lub cev.

TSEEM CEEB YUAV TSUM! Txawm tias cov ntshav qab zib siab tshaj plaws tuaj yeem kho tau hauv tsev, tsis tas yuav phais lossis tsev kho mob. Tsuas nyeem dab tsi Marina Vladimirovna hais. nyeem cov lus pom zoo.

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

Cov khoom siv qhob cij muaj txiaj ntsig zoo rau cov neeg mob uas muaj cov khoom noj tsis haum (metabolism hauv lub cev), suav nrog cov neeg mob ntshav qab zib. Kev ci yuav muaj ntau ntawm fiber ntau, cov vitamins, cov zaub mov. Tsis pub noj ntshav qab zib rau cov neeg mob ntshav qab zib. Pastries los ntawm cov hmoov nplej, cov ncuav pastry tshiab, cov ncuav dawb yog tsis suav nrog cov khoom noj muaj ntshav qab zib ua rau thawj qhov chaw. Rye qhob cij tau suav hais tias yog ib qho txiaj ntsig zoo tshaj plaws rau cov neeg mob ntshav qab zib, vim nws muaj ntau ntawm cov tshuaj tseem ceeb. Ntxiv rau, cov ntshav qab zib tau raug tso cai noj lub ncuav ua los ntawm hmoov nplej ntawm qib 1 thiab qib 2. Kev ci tsis zoo, vim tias nws yog tsim los ntawm cov hmoov nplej zoo, uas muaj teeb meem hauv hom 2 thiab ntshav qab zib hom 1.

Qab zib yog txo tam sim ntawd! Mob ntshav qab zib ntev mus ntev tuaj yeem ua rau tag nrho cov kab mob, xws li teeb meem tsis pom kev, tawv nqaij thiab plaub hau, mob rau sab hauv, mob caj pas thiab mob qog nqaij hlav! Cov neeg qhia kev iab kev xav mus li qub rau lawv qab zib. nyeem rau.

Kev siv cov khoom lag luam qhob cij, lawv tus nqi txhua hnub

Bakery khoom muaj tus naj npawb ntawm qhov zoo thiab cov khoom muaj txiaj ntsig uas muab cov khoom sib xyaw cov khoom no:

carbohydrates normalize lub concentration ntawm qab zib-muaj tshuaj nyob rau hauv cov ntshav,
macro- thiab microelements txhawb kev txhim kho ntawm kev tiv thaiv kab mob thiab txhim kho cov mob ntawm lub cev,
B vitamins ntxiv dag zog rau cov hlab ntsha hlwb, cov roj ntsha tsis muaj zog, txhim kho cov ntshav txaus,
kev noj haus ua kom muaj fiber ntau thiab fiber ntau qhov ua haujlwm ntawm lub plab zom mov, txhim kho nws qhov kev ua kom muaj zog thiab peristalsis, txhawb kev nqus ntawm cov khoom ua tau zoo.

Vim nws muaj pes tsawg leeg, qhob cij pab tau lub cev.

Tsis tas li ntawd, kev ua mov ci sai thiab ruaj khov. Cov khob cij dawb muaj cov lej glycemic siab, yog li nws qhov kev siv rau hauv kev noj haus rau cov ntshav qab zib yuav tsum tau txwv. Cov khob cij xim av muaj txiaj ntsig zoo thiab muaj kev pheej hmoo siab rau cov neeg mob ntshav qab zib, vim tias nws qhov glycemic index tsawg - 51 units. Tus rye khoom Performance index kuj yog qhov me me. Qhov nruab nrab, cov ntawv ntim txhua hnub ntawm cov khoom ci ua rau cov ntshav qab zib yog 150-300 grams. Qhov tseeb meej yog txiav txim siab los ntawm tus kws kho mob mus cuag ib tus zuj zus.

Dab tsi ntawm cov khoom qab zib ua ntshav qab zib noj?

Cov neeg mob ntshav qab zib raug nquahu kom siv cov khoom bakery nrog qis glycemic index. Tsis tas li ntawd, ntshav qab zib pastries yuav tsum tau npaj los ntawm hmoov nplej ntawm qib 1 thiab 2. Nws raug nquahu tias kev ci tsis puv. Rau cov mob ntshav qab zib, nag hmo cov ncuav yuav yog qhov muaj txiaj ntsig tshaj plaws. Ntxiv rau, cov ntshav qab zib tau pom zoo kom ua cov nqaij ci rau lawv tus kheej.

Ntshav qab zib

Kev noj zaub mov rau cov ntshav qab zib tau pom zoo rau kev qhia rau txoj kev noj zaub mov raws li cov xwm txheej ua ntej. Cov sib xyaw ua ke ntawm cov khoom no muaj cov zaub mov ntau ntau, cov vitamins thiab fiber, vim tias qhov ua kom lub plab thiab cov hnyuv rov qab los. Cov khoom no tsis muaj cov poov xab thiab “ceev” carbohydrates. Cov neeg mob ntshav qab zib raug tso cai siv:

nplej khob cij
rye qhob cij - nyiam dua nplej.

Rov qab rau cov lus txheej txheem

Brown khob cij

Cov ncuav ci ncuav qab zib rau cov ntshav qab zib yog suav tias yog qhov muaj txiaj ntsig zoo tshaj plaws, vim nws muaj cov vitamins, micro thiab loj heev. Tsis tas li ntawd, kev noj haus muaj fiber ntau thiab fiber ntau, uas yog ib feem ntawm cov khoom no, txo qis cov concentration ntawm cov roj cholesterol hauv cov ntshav. Vim tias qis glycemic Performance index, hom khoom bakery no tsis txhawb lub ntsej muag ntse hauv qib glycemia. Qhov txiaj ntsig zoo tshaj yog xim av ua khob cij ua los ntawm hmoov nplej wholemeal. Cov khoom no muaj ntau ntau yam uas kuj pom zoo rau cov neeg mob ntshav qab zib.

Borodino qhob cij

Tus mob ntshav qab zib tau qhia kom haus tsis ntau tshaj 325 grams ntawm cov khoom no ib hnub. Borodino qhob cij rau ntshav qab zib yog qhov tshwj xeeb tshaj yog vim tias nws muaj glycemic index tsawg. Tsis tas li ntawd, nws muaj ntau ntawm cov tshuaj pab rau lub cev ntawm cov ntshav qab zib:

cov zaub mov - selenium, hlau,
Cov vitamins B - thiamine, riboflavin, niacin,
folic acid.

Rov qab rau cov lus txheej txheem

Cov khoom ci ci ua los ntawm cov hmoov txhuv nplej

Hom qhob cij, nrog rau Borodino, yog nplua nuj nyob hauv cov vitamins B, fiber, macro- thiab microelements. Ua tsaug rau qhov muaj pes tsawg leeg, cov neeg mob ntshav qab zib ua rau kev zom plab thiab txhim kho kev zom zaub mov. Nws yog ib qho tseem ceeb kom nco ntsoov tias thaum cov neeg mob ntshav qab zib ua raws li cov zaub mov noj qis, carb txhua yam khoom noj tau tshem tawm cov zaub mov noj.

Protein mov ci

Lwm lub npe rau cov khoom lag luam bakery no yog qhob cij wafer. Cov khoom no muaj cov protein ntau dua li lwm hom khoom noj ncuav. Tsis tas li ntawd, nws muaj qhov ncaj ncees ntawm cov zaub mov thiab amino acids nyob rau hauv nws cov muaj pes tsawg leeg. Dua li ntawm qhov tseeb hais tias hom ci no yog tsim tshwj xeeb rau cov neeg mob ntshav qab zib, nws qhov tsis zoo yog qhov muaj calorie ntau thiab cov ntsiab lus siab glycemic.

Ua ntej xaiv cov khoom ci tsim nyog, koj yuav tsum sab laj nrog koj tus kws kho mob.

Daim Ntawv Qhia Ua Noj Ua Si

Cov khoom ci ci tuaj yeem ci hauv qhov cub ntawm lawv tus kheej. Hauv qhov no, ci yog ntau dua noj qab nyob zoo thiab khoom noj khoom haus, vim nws npaj tau yam tsis muaj qab zib. Cov ncuav ci ncuav ci hauv tsev tso yog yooj yim. Rye thiab bran qhob cij nrog ntshav qab zib mellitus hom 2 thiab 1 yog pom zoo kom siav ua ntej. Cov khoom xyaw tseem ceeb hauv cov ncuav ci hauv tsev ua yog:

coarse rye hmoov (nws yog ua tau los hloov buckwheat), tsawg kawg nplej,
poov xab qhuav
fructose los yog qab zib,
dej sov
zaub roj
kefir
ceg.

Nws raug tso cai siv lub tshuab ua khob cij rau khoom ci.

Thaum tsis muaj lub qhov cub, mov ci yog siav hauv kev ua kom qeeb qeeb lossis siv lub tshuab ua mov ci. Lub khob cij khob cij yog npaj hauv qhov ua ke, tom qab uas nws tau nchuav rau hauv pwm thiab ci kom txog thaum siav. Yog tias xav tau, hauv cov khoom ua ncuav ci hauv tsev nws muaj peev xwm ntxiv cov noob, noob txiv, thiab cov noob flax. Tsis tas li ntawd, nrog kev tso cai los ntawm tus kws kho mob, nws muaj peev xwm ua noj ncuav pob kws los yog ncuav qab zib nrog cov txiv hmab txiv ntoo uas tsis qab zib thiab txiv hmab txiv ntoo.

Ua mob rau cov neeg mob ntshav qab zib

Ntxiv nrog rau cov txiaj ntsig, kev ua noj ua kom muaj kev puas tsuaj rau lub cev ntawm tus neeg mob ntshav qab zib. Nrog rau cov nquag siv cov khob cij dawb, dysbiosis thiab flatulence yuav pib. Tsis tas li ntawd, qhov no yog qhov siab-calorie hom ci, nws txhawb qhov nce ntawm qhov hnyav dua. Cov qhob cij dub ua rau lub plab muaj acidity thiab ua rau kub siab. Kev ci baking tsis pom zoo rau cov neeg mob uas muaj cov kab mob ua haujlwm ntawm txoj hnyuv hauv lub plab. Tus kws kho mob zoo tuaj yeem qhia hom khoom noj kom tsim nyog rau cov neeg mob ntshav qab zib.

Rye qhob cij

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

Cov cij qhob cij

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

Kev xaiv thiab cov cai ntawm kev siv

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

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

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

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

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

Cov ua qauv thiab cov muaj txiaj ntsig ntawm cov ncuav

Raws li twb tau hais lawm, mov ci yog cov khoom noj uas muaj cov khoom noj txog carbohydrate. Tib lub sijhawm, cov neeg muaj tus mob ntshav qab zib hom 2 yuav tsum tau soj qab xyuas lawv cov zaub mov tas mus li thiab tsis suav ntau ntau hauv cov khoom noj los ntawm cov zaub mov noj. Ntawd yog, lawv yuav tsum ua raws li kev noj zaub mov nruj. Txwv tsis pub, lwm yam kev cuam tshuam nrog tus kab mob no yuav tshwm sim.

Ib qho ntawm cov kev mob tseem ceeb ntawm kev noj zaub mov zoo yog kev tswj hwm ntawm carbohydrates noj.

Yog tsis muaj kev ua haujlwm ntawm kev tswj hwm kom tsim nyog, nws tsis tuaj yeem tswj hwm lub luag haujlwm ntawm lub cev. Qhov no ua rau muaj kev tsis sib haum xeeb hauv kev noj qab haus huv ntawm tus neeg mob thiab txo qis nws lub neej.

Dua li ntawm qhov tseeb tias qhob cij muaj qhov ntau ntawm cov carbohydrates, nws tuaj yeem tsis muaj feem cais tawm ntawm cov zaub mov, uas qee cov neeg mob sim ua. Mov ci muaj ib qhov nqi:

Tag nrho cov kev hloov no yog tsim nyog los tswj lub luag haujlwm ntawm tus neeg mob lub cev, uas twb tau qaug zog vim yog muaj ntshav qab zib. Yog li no, thaum npaj zaub mov noj, cov kws tshwj xeeb tsis suav cov hmoov nplej zoo li no ntawm cov khoom noj, tab sis xyuam xim rau cov khob cij uas muaj ntshav qab zib. Txawm li cas los xij, tsis yog txhua hom khob cij muaj txiaj ntsig zoo ib yam rau cov ntshav qab zib. Tsis tas li ntawd, qhov ntau npaum li cas nyob rau hauv txhua hnub ntawm cov khoom no kuj tseem ceeb.

Cov qhob cij tsis cais tawm ntawm cov khoom noj, vim nws muaj cov yam ntxwv hauv qab no:

Cov xyaw ntawm cov ncuav suav nrog kev noj haus fiber ntau, uas ua kom muaj kev ua haujlwm ntawm lub plab zom mov.
Txij li cov khoom no muaj cov vitamins B, nws yog qhov tsim nyog rau kev tso cai ntawm cov txheej txheem hauv lub cev hauv lub cev.
Mov ci yog qhov ua tau zoo ntawm lub zog, yog li nws muaj peev xwm saturate lub cev nrog nws nyob ntev.
Nrog rau kev tswj hwm siv cov khoom no, nws yuav muaj txiaj ntsig zoo rau qhov kev tshuav ntawm cov piam thaj hauv cov ntshav.

Cov neeg mob ntshav qab zib yuav tsum tsis txhob muab lub khob cij tsis tas. Cov ncuav ci daj yog qhov tshwj xeeb tshaj yog rau cov ntshav qab zib hom 2.

Muab cov khoom noj uas ua raws nraim nrog nws, khob cij rau cov neeg mob uas muaj tus kab mob no yog kab tias qhov khoom siv hluav taws xob zoo tshaj plaws. Ua tib zoo xav txog lub zog xav tau lub zog rau lub neej zoo li qub, tsis siv cov khoom no tuaj yeem ua rau muaj kev tsis zoo.

Lub ncuav twg pub rau noj?

Tab sis koj tsis tuaj yeem noj txhua lub ncuav. Niaj hnub no nyob rau hauv kev ua lag luam muaj ntau hom ntawm cov khoom no thiab tsis yog txhua txhua ntawm lawv yog cov muaj txiaj ntsig sib luag rau cov neeg mob. Qee leej yuav raug muab tso pov tseg tib si. Ua ntej tshaj plaws, nws tsis pom zoo kom haus cov khoom uas ua los ntawm cov hmoov nplej zoo. Tus mob ntshav qab zib raug tso cai rau cov khoom noj hmoov ci los ntawm hmoov nplej ntawm thawj qeb lossis qib kawm thib ob.

Thib ob, nws yog qhov yuav tsum tau saib xyuas tas li glycemic load ntawm lub cev. Qhov qis dua qhov ntsuas no, ntau cov khoom siv tau zoo rau tus neeg mob. Los ntawm kev noj cov zaub mov nrog qhov tsis muaj glycemic load, cov ntshav qab zib pab nws tus txiav ua hauj lwm tau zoo thiab qab zib tusyees faib thoob plaws cov hlab ntshav.

Piv txwv, nws tsim nyog piv rau glycemic load ntawm rye qhob cij thiab cov khoom ua los ntawm hmoov nplej hmoov nplej. GN ntawm ib daim ntawm rye khoom - tsib. GN qhob cij hlais, hauv kev tsim cov nplej uas yog hmoov nplej siv - kaum. Qib siab ntawm qhov ntsuas no cuam tshuam rau kev ua haujlwm ntawm tus txiav. Vim lub cev muaj zog glycemic load, qhov kab mob no pib tsim cov tshuaj insulin ntau, qhov txiaj ntsig ntawm cov piam thaj hauv cov ntshav hauv cov ntshav poob rau theem tseem ceeb.

Thib peb, mob ntshav qab zib nws tsis pom zoo kom haus:

Kev sib cav sib ceg
butter ci,
khob cij dawb.

Nws tseem yog ib qhov tsim nyog los soj ntsuam cov chav siv ua khob cij.

Ib qho XE sib raug rau kaum ob mus rau kaum tsib carbohydrates. Muaj pes tsawg carbohydrates nyob hauv cov ncuav dawb? Peb caug grams ntawm cov khoom no muaj kaum tsib grams ntawm carbohydrates, lossis, raws li, ib qho XE.

Rau kev sib piv, tib cov naj npawb ntawm cov khob cij muaj nyob hauv ib puas grams ntawm cov npluag muaj hmoov txhuv (buckwheat / oatmeal).

Tus mob ntshav qab zib yuav tsum haus nees nkaum tsib XE txhua hnub. Ntxiv mus, lawv tau noj yuav tsum tau muab faib ua ntau cov zaub mov (ntawm tsib mus rau). Txhua qhov siv cov khoom noj yuav tsum muaj nrog kev noj cov hmoov nplej.

Cov kws tshaj lij pom zoo suav nrog hauv cov khoom noj khoom noj uas ua los ntawm rye, uas yog, mov rye. Thaum lub sijhawm nws npaj, hmoov nplej ntawm qib 1 thiab 2 kuj tuaj yeem siv tau. Xws li cov khoom lag luam muaj txiaj ntsig zoo rau tib neeg lub cev, muaj cov khoom noj muaj fiber ntau thiab pab coj glycemia rov qab los ua kom zoo.

Tsis tas li ntawd, rye cij saturates lub cev nrog cov tshuaj muaj txiaj ntsig thiab, uas yog qhov tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib raug kev rog los ntawm kev rog, txaus siab rau kev tshaib plab mus ntev. Ua tsaug rau qhov no, nws tuaj yeem siv tsis tsuas yog rau cov ntshav qab zib, tab sis kuj tseem ua kev tiv thaiv rog.

Tab sis txawm tias cov khaub cij zoo li no yuav tsum tau ua tsawg tsawg. Cov qauv tshwj xeeb yog nyob ntawm tus neeg mob lub cev thiab qhov mob hnyav ntawm nws qhov mob. Cov qauv kev cai yog los ntawm ib puas tsib caug txog peb puas grams ntawm cov khoom nruab hnub. Tab sis qhov tseeb tsuas yog tuaj yeem tsuas kho los ntawm kws kho mob. Ib qho ntxiv, yog tias muaj cov zaub mov uas muaj carbohydrate-cov zaub mov nyob hauv cov zaub mov, cov zaub mov noj yuav tsum tau txiav ntxiv.

Yog li, los ntawm cov khoom noj nws yog ib qho tsim nyog yuav tsum tau tshem tawm cov khoom lag luam los ntawm qib siab ntawm cov nplej nplej, cov khoom lag luam confectionery, ncuav pastries thiab khob cij dawb. Nws raug nquahu kom siv ntau yam rye ntawm cov khoom no.

Cov khob cij tshwj xeeb

Ntawm ntau ntau hom khob cij uas nthuav tawm ntawm lub khw niaj hnub, cov khoom lag luam hauv qab no pub rau cov neeg mob ntshav qab zib yuav tsum tau qhia:

Dub khob cij (rye). Ntawm glycemic index ntawm 51, ntau yam khoom no tau pom zoo rau kev siv. Ntxiv mus, nws lub xub ntiag yog qhov yuav tsum tau txawm tias nyob hauv kev noj haus ntawm cov neeg muaj kev noj qab haus huv. Qhov no yog vim muaj fiber ntau hauv nws, uas cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv.Ob lub khob cij ntawm cov khoom no (kwv yees li 50 gram) muaj:

ib puas rau caum kilocalories
tsib gram ntawm cov protein
nees nkaum xya grams ntawm cov rog,
peb caug peb grams ntawm carbohydrates.

Borodino qhob cij. Kev siv cov khoom no kuj siv tau. Cov ncuav ci no yog cov nplua nuj nyob hauv cov as-ham. Nws cov glycemic Performance index yog 45. Cov kws tshaj lij pom tias muaj hlau, selenium, niacin, folic acid, thiamine hauv nws. Ib puas gram ntawm Borodinsky, uas sib haum rau peb chav ua mov ci, muaj:

ob puas thiab ib kilocalories
6 gram ntawm cov protein
ib gram ntawm cov rog
peb caug-cuaj grams ntawm carbohydrates.

Crispbread rau cov neeg mob ntshav qab zib. Lawv muaj nyob hauv khw hauv txhua qhov chaw. Ua rau cov neeg mob ntshav qab zib, yog li lawv tuaj yeem noj dawb los ntawm lawv. Txaus siab nrog cov tshuaj muaj txiaj ntsig zoo. Hauv kev tsim cov khoom qab zib li no, poov xab tsis siv, uas yog lwm qhov ntxiv. Cov protein uas ua tawm los cov khoom no nws nqus tau los ntawm lub cev. Ib puas grams ntawm xws li qhob cij (274 kcal) muaj:

cuaj grams ntawm cov protein
ob tug rog,
tsib caug peb grams ntawm carbohydrates.

Cov cij qhob cij. Cov sib xyaw ua ke ntawm cov khoom no muaj cov zom cov zaub mov carbohydrate qeeb, yog li nws qhov kev siv yuav tsis ua rau muaj kev cuam tshuam ntawm lub suab thaj hauv cov ntshav. GI - 45. Cov ncuav no pab tau rau hom mob ntshav qab zib thib ob. Peb caug grams ntawm cov khoom (40 kcal) sib haum rau ib chav tsev qhob cij. Ib puas grams ntawm cov mov ci no muaj:

yim gram ntawm cov protein
plaub lub tuam tsev ntawm cov rog,
tsib caug ob grams ntawm carbohydrates.

Cov qhob cij ntau yam uas hais hauv cov npe no tuaj yeem noj tau los ntawm cov neeg muaj ntshav qab zib. Tsis tas yuav saib cov khob cij tsis muaj suab thaj, qhov tseem ceeb yog xaiv cov khoom zoo ntawm cov khoom no thiab txwv nws txoj kev noj mov.

Muaj kev zam

Txawm hais tias qhov tseeb kws cov kws tshaj lij pom zoo kom tsis suav lub khob cij dawb los ntawm kev noj haus cov ntshav qab zib, muaj qee kis, cov kws kho mob pub cov neeg mob noj nws. Qhov no yog vim qhov tseeb tias rye khoom muaj cov cuab yeej ntawm nce acidity, uas ua rau lub plab ua pa ntawm lub plab. Yog li, lawv qhov kev siv tsis raug pom zoo rau cov neeg uas muaj teeb meem hnyuv. Cov teeb meem no suav nrog:

mob plab
lub plab zom mov
mob rwj uas tshwm sim hauv duodenum.

Yog tias tus neeg mob muaj cov kabmob no, tus kws kho mob tuaj yeem tso cai rau nws tus neeg mob cov khob cij dawb. Tab sis hauv cov khoom lag luam tsawg thiab raug ziab khaub ncaws ua ntej noj mov.

Yog li, txawm hais tias lub khob cij muaj ntau ntawm carbohydrates, nws yog ib qho noj qab nyob zoo, nplua nuj nyob hauv cov vitamins thiab minerals, cov khoom siv lub zog, uas tsis pom zoo kom tsis suav nrog cov khoom noj. Tab sis tsis yog txhua txhua yam ntawm cov khoom no raug tso cai rau cov ntshav qab zib.

Cov neeg mob ntshav qab zib tau qhia kom lawv tsis kam txais cov khoom tsim los ntawm hmoov nplej, uas yog rau qib siab tshaj plaws. Txawm li cas los xij, cov neeg zoo li no yuav tsum suav nrog cov ncuav rye hauv lawv cov zaub mov noj. Muaj qee cov kab mob uas tus kws kho mob tuaj yeem tso cai rau tus neeg mob siv cov ncuav dawb. Tab sis txawm tias qhov no, nws txoj kev noj yuav tsum txwv.

Ntau yam khoom

Cia peb nyob ntawm qhov no hauv kev nthuav dav ntxiv. Kuv tuaj yeem noj hom ncuav qab zib rau cov ntshav qab zib tau li cas? Xav txog hom qhob cij uas koj tuaj yeem noj nrog tus kabmob no:

Rye cij: nws muaj cov khoom noj muaj fiber. Taub qhob cij rau cov ntshav qab zib yog qhov tsim nyog vim tias nws muaj cov vitamins B ntau, uas yuav tsum muaj cov metabolism hauv ib txwm muaj. Cov khob cij dub nrog qhov sib ntxiv ntawm cov ceg thiab cov nplej nplej yog qhov tshwj xeeb tshaj yog siv tau.
Cov khob cij tsis muaj poov xab: glycemic qhov ntsuas ntawm cov khoom no yog 35 units. Cov calories ntau ntawm cov khob cij zoo li no tsis pub tshaj 177 kcal. Feem ntau, cov hom no suav nrog xua, wholemeal hmoov thiab nplej. Ua tsaug rau qhov no, cov khoom no muaj kev txaus siab thiab muaj txiaj ntsig rau kev zom zaub mov.
Cov mov ci tas nrho: muaj qhov ntsuas nruab nrab glycemic. Cov hmoov nplej tseem muaj cov txiaj ntsig ntawm kev zom cov zaub mov kom ua tau yooj yim. Cov cereal no tsis tshua muaj calorie dua li hwm cov hmoov nplej. Cov mov ci thoob tseem muaj cov cij thiab oats. Hauv qhov tau tham txog qhov ua tiav ntawm cov khoom lag luam bakery muaj qhov ntau ntawm cov tshuaj fiber.
Protein Cij: Qhov no ntau tau tsim tshwj xeeb rau cov neeg mob ntshav qab zib. Cov khoom muaj tsawg-calorie, muaj GI me me thiab yog tus cwj pwm los ntawm lub siab cov ntsiab lus ntawm cov protein yooj yim. Tsis tas li ntawd, xws li cov ncuav cij muaj ntau ntawm cov amino acids, cov ntsev ntxhia thiab cov zaub mov.
Borodinsky: GI ntawm cov qhob cij xws li 45 units. Cov nkauj muaj pes tsawg leeg selenium, niacin, hlau, thiamine thiab folic acid. Kev noj haus fiber ntau nyob rau hauv nws cov muaj pes tsawg leeg tuaj yeem txo cov ntshav cov roj cholesterol.
Darnitsky: hom khob cij no tsis pom zoo rau cov neeg mob ntshav qab zib vim nws muaj 40% zoo li hom qoob mog cov hmoov nplej ntawm thawj qib.

Yog tag nrho. Tam sim no koj paub tias hom khob cij koj tuaj yeem noj nrog cov ntshav qab zib.

Siab qab zib ncuav

Dab tsi koj yuav tsum paub txog qhov no? Puas yog cov qhob cij muaj ntshav qab zib? Nrog nce glycemia, tus neeg mob tau qhia kom tso tseg kev siv cov hmoov nplej mus txog thaum cov suab thaj nce mus txog qhov tseem ceeb. Nrog rau qhov ntsuas me ntsis, koj tuaj yeem tsuas yog hloov cov ncuav ib ntus nrog cov khoom lag luam rau cov mob ntshav qab zib, uas tuaj yeem yuav hauv cov khw muag khoom noj tshwj xeeb. Cov no suav nrog cov tseem grain thiab cov hmoov txhuv nplej. Lawv qhov kev sib tw yog tsawg GI - 45 units. Rye cij yog lub teeb heev hauv qhov hnyav. Ib qho ntawm cov khoom lag luam tsuas yog muaj 1 lub khob cij lossis 12 carbohydrates. Xws li qhov ntsuas tuaj yeem pom tau tias yuav lees txais tau txawm tias cov neeg mob uas muaj qib nruab nrab ntawm hyperglycemia.

Cov crackers puas zoo rau cov ntshav qab zib?

Qhov no yuav tsum tau muab tshwj xeeb mloog. Rusks yog ib qho khoom noj muaj txiaj ntsig zoo tshaj plaws uas tuaj yeem noj rau ib qib ntawm glycemia. Txawm li cas los xij, ntau nyob ntawm nws qhov zoo. Niaj hnub no, qee cov neeg tsim khoom siv cov hmoov nplej hmoov nplej, yam qab thiab flavours nyob rau hauv cov txheej txheem ntawm kev ua cov nplawm. Cov feem no tuaj yeem muaj qhov tsis zoo rau kev noj qab haus huv ntawm cov ntshav qab zib. Ntxiv rau, cov kab nrib pleb muaj cov ntsiab lus ntawm qhov muaj calorie ntau, yog li nws zoo dua tsis txhob ua phem rau qhov kho. Yog hais tias nyob rau hauv sim siv cov hom khoom no, ces yuav tsis muaj kev phom sij. Ntxiv rau, cov kab nrib pleb muaj cov zinc, potassium, calcium, iron, sodium, phosphorus thiab B vitamins.

Raws li tau hais dhau los, khob cij dawb rau cov ntshav qab zib tsis pom zoo. Tab sis yog tias nws nyuaj rau koj tsis kam lees cov khoom lag luam los ntawm cov hmoov nplej zoo, koj tuaj yeem sim ntxiv cov zaub mov qab rau cov khoom noj kom qhuav. Yog tias cov piam thaj qib tsis txaus, tom qab ntawd ob peb cov khoom siv tshuaj tsw qab yuav tsis ua mob rau koj.

Cov Kev Txwv

Ib nqe lus nug tseem ceeb uas yuav tsum tau sib tham yog ntau npaum li cas cov qhob cij tuaj yeem muaj ntshav qab zib? Txhua yam ntawm no yog txhua tus neeg. Tus mob ntawm tus neeg mob, nrog rau ntau yam khoom siv qhob cij siv, yuav tsum ua tib zoo suav nrog. Rau cov neeg mob uas muaj ntshav qab zib mentsis nrog kev hloov pauv me me hauv cov metabolism hauv cov metabolism, 1-2 lub ncuav ib hnub yuav yog qhov tshwj xeeb. Qhov teeb meem ntawm kev siv cov khoom ci ci yog zoo tshaj plaws sab laj nrog koj tus kws kho mob.

Cov Yuav Tsum Tau Ua

Cov nam no yog tsim nyog tshawb hauv thawj qhov chaw. Kuv puas tuaj yeem noj mov nrog qab zib? Tsis muaj kev txwv nruj rau nws txoj kev siv nrog kev mob nkeeg hauv kev sib tham. Txawm li cas los xij, yog tias glycemic index tau ze rau qhov tseem ceeb, nws tseem zoo dua uas tsis kam noj cov khoom noj carbohydrates kom txog thaum muaj kev noj qab haus huv rov qab mus rau qhov zoo txaus siab. Kev nce siab ntxiv hauv cov ntshav qab zib tuaj yeem ua rau ntau qhov kev cuam tshuam, xws li teeb meem tsis pom kev, cuam tshuam ntawm daim tawv nqaij thiab plaub hau, thiab qhov tshwm sim ntawm qhov txhab, mob qog nqaij hlav, thiab mob qog.

Ua Noj Li Khoom Noj Qab Nyob Zoo ntawm Koj Tus Kheej

Cia peb nyob ntawm qhov no hauv kev nthuav dav ntxiv. Tam sim no koj paub tias hom khob cij koj tuaj yeem noj nrog cov ntshav qab zib. Txawm li cas los xij, qee zaum qhov teeb meem yog tias cov hom xav tau tsuas yog tsis yog muag. Hauv qhov no, koj tuaj yeem sim ua koj tus kheej cov ncuav hauv qhov cub. Hauv qab no yog qee cov zaub mov txawv rau cov khoom siv ci rau cov neeg mob ntshav qab zib.

Protein-bran qhob cij. 125 grams ntawm lub tsev tsis muaj rog cheese yuav tsum tau mashed nrog rab rawg hauv ib lub tais, ntxiv 4 diav ntawm oat bran thiab 2 tablespoons hmoov nplej, ob lub qe thiab ib me nyuam diav ntawm lub hmoov ci rau nws. Qhov sib tov yuav tsum tov kom zoo thiab muab tso rau hauv ib daim ntawv dawb. Ua noj cov ncuav ci hauv qhov cub rau 25 feeb.
Oat qhob cij. Tshav kub 300 ml mis mis rau hauv saucepan, ntxiv 100 grams oatmeal, ib lub qe thiab ob lub roj txiv roj rau nws. Sib cais cais 350 grams hom hmoov nplej ntawm qib qib thib ob thiab 50 grams ntawm cov hmoov txhuv nplej. Tom qab ntawd, peb sib xyaw txhua yam thiab muab coj los tso rau hauv lub tais ci. Hauv kev sim, ib qho kev nyuab siab yog tsim nrog tus ntiv tes qhov twg ib me nyuam diav ntawm poov xab tso. Lub khob noom cookie yog rov zawm dua. Ci kom txog thaum siav.
Hauv tsev qhob cij rye. Rau kev ua noj, koj xav tau 250 grams ntawm cov hmoov nplej, 650 grams ntawm rye, 25 grams granulated qab zib, 1.5 me nyuam yaus ntawm lub rooj ntsev, 40 grams ntawm lub cev poov xab, ib nrab ib litus dej sov, ib me nyuam diav roj zaub. Lub khob noom cookie yog npaj siv cov qauv siv daim txhuam cev. Nws yuav tsum tuaj li 2 zaug. Tom qab qhov no, lub khob noom cookie yog kneaded thiab nteg tawm hauv lub tais ci. Lub peev xwm yuav tsum tau sau los ntawm ib feem peb. Tom qab ntawd cov pwm txha li muab tso rau hauv qhov chaw sov kom lub khob cij tuaj dua, thiab tom qab ntawd muab tso rau hauv qhov cub. Tom qab 15 feeb, moisten lub crust nrog dej thiab muab nws rov qab rau hauv qhov cub. Txhawm rau npaj cov khoom zoo li no nruab nrab ntawm 40-90 feeb.
Pob tawb thiab mov ci ncuav. Txhawm rau npaj cov zaub mov no, koj yuav tsum tau noj 100 grams ntawm cov hmoov nplej buckwheat, 100 ml roj tsis muaj kefir, 450 grams cov hmoov nplej, 300 ml dej sov, 2 poov xab cov poov xab sai, 2 diav roj txiv ntseej, 1 me me ntawm cov piam thaj hloov thiab 1.5 teaspoons ntsev. Lub khob noom cookie tau npaj nyob rau hauv txoj hauv kev. Rau kev ua noj, nws zoo dua yog siv lub tshuab ua ncuav. Xws li cov khoom yog ci rau 2 teev 40 feeb.

Cov Lus Qhia Noj Khoom Noj Ntxiv

Lub hauv paus ntsiab lus tseem ceeb ntawm kev noj haus rau cov neeg mob ntshav qab zib yog los kho cov txheej txheem metabolic. Tus neeg mob yuav tsum saib xyuas nws cov khoom noj kom zoo. Qhov no yuav pab tiv thaiv kom tsis txhob muaj ntshav qabzib hauv cov ntshav. Tsis tas li, cov kws tshaj lij pom zoo tias cov neeg muaj kev mob ntshav qab zib, suav cov calories noj kom tsawg. Qhov no yuav tso cai koj los tswj koj txoj kev noj haus.

Raws li txoj cai, cov neeg mob ntshav qab zib tau muaj kev saib xyuas mob. Yog tias koj tsis kam noj cov zaub mov uas kws kho mob sau tseg, lawv tam sim ntawd poob rau hauv pawg neeg pheej hmoo. Cov qhob cij dawb uas muaj ntshav qab zib hom 2 tuaj yeem ua rau muaj kev phom sij hnyav. Nrog cov ntsiab lus siab ntawm cov piam thaj hauv cov ntshav, hyperosmolar coma yuav tshwm sim. Tshwj xeeb feem ntau cov neeg laus tau mus rau hauv lub xeev no. Nws cov tsos mob tseem ceeb yog nqhis dej tas li thiab nquag tso zis.

Nrog rau kev noj zaub mov tsis xwm yeem, ua rau lub ntsej muag mob ntshav qab zib tuaj yeem tshwm sim. Cov no suav nrog cov teeb meem nrog lub plawv thiab lub raum, teeb meem hauv kev ua haujlwm ntawm lub paj hlwb.

Xaus

Hauv qhov kev tshuaj xyuas no, peb tau soj ntsuam kom ntxaws seb yam qhob cij tuaj yeem noj nrog ntshav qab zib tau li cas. Nws tsis tsim nyog nws tso tseg cov khoom no kiag li yog tias koj yog tus kiv cua ntawm cov khoom lag luam bakery. Tus neeg mob ntshav qab zib yuav haus tau zoo ntawm qee hom khoom bakery, thiab tib lub sijhawm hnov zoo li qub. Qhov loj tshaj plaws yog kom muab kev nyiam rau cov khoom lag luam nrog qis glycemic index.

Nws puas tseem zoo li tsis tuaj yeem kho ntshav qab zib?

Kev txiav txim los ntawm qhov tseeb tias koj tab tom nyeem cov kab no tam sim no, ib qho kev yeej ntawm kev tawm tsam cov ntshav qab zib hauv ntshav tsis nyob ntawm koj sab.

Thiab koj puas tau xav txog tsev kho mob? Nws yog kev nkag siab, vim tias ntshav qab zib yog ib qho txaus ntshai heev, uas, yog tias tsis kho, yuav ua rau muaj kev tuag. Kev nqhis dej ib txwm, tso zis ceev ceev, qhov muag plooj. Tag nrho cov tsos mob no yog paub txog koj tus kheej.

Tab sis nws puas tuaj yeem kho qhov laj thawj ntau dua li cov nyhuv? Peb pom zoo kom nyeem ib tsab xov xwm txog kev kho mob ntshav qab zib tam sim no. Nyeem kab lus >>

Hmoov nplej thiab Kev noj haus fiber ntau

Txij li pom los ntawm cov nqi roj ntsha, cov khoom lag luam feem ntau "khoob" yog cov uas tau ua los ntawm cov hmoov nplej ua kom zoo zoo (hwm hmoov nplej). Cov khoom los ntawm cov hmoov nplej no tsis yog qhov tsis tau. Firstly, Cov no yog qhov zoo ntawm lub zog. Qhov thib ob, cov hmoov txhuv nplej ua hmoov ci tseem yog nplua nuj nyob hauv cov amino acids, cov roj ntsha tsis txaus, phospholipids, B vitamins thiab ntau cov zaub mov - chlorine, sodium, potassium, phosphorus, magnesium, sulfur, calcium. Thiab, ntawm chav kawm, lub ntsiab kom zoo dua, raws li rau cov neeg siv khoom, yog cov khoom noj muaj txiaj ntsig (kev xav ntawm satiety) thiab siab saj.

Yog tias peb tham txog qhob cij nrog qhov muag ntawm glycemic tswj, tom qab ntawd khob cij nrog ceg lossis los ntawm cov hmoov nplej wholemeal yog qhov muaj txiaj ntsig zoo dua. Hauv cov mov ci ntawd, tus nqi ntawm kev noj haus tsis muaj fiber ntau yog qhov muaj ntau dua, thiab glycemic Performance index qis dua. Lub siab ntawm tag nrho los ntawm cov mov ci ntawd kav ntev dua.

Txhua hom khob cij, tsis hais los ntawm cov hmoov nplej ua kom zoo lossis ua kua, yuav tuaj yeem nyob hauv koj cov khoom noj. Tab sis nco ntsoov tias cov ntshav qab zib cov ntshav yuav nce siab ntau dua los ntawm cov khoom noj thaum cov zaub mov noj kom muaj roj tsawg dua.

Cais, nws yuav tsum tau hais txog kev txhim kho hom qhob cij. Txhim kho cov cij yog cov khoom lag luam hauv kev npaj ntawm qhov ntawd, ntxiv rau cov txheej txheem txheej txheem ntawm cov khoom (hmoov nplej, dej, ntsev, poov xab), cov khoom xyaw ntxiv tau siv - qab zib, qe, butter, ci hmoov, vitamin premixes, thiab lwm yam. Piv txwv li, lub ncuav lo yog hom qub ntawm cov mov dawb ua kom zoo dua. Lub glycemic Performance index ntawm lub loaf yog 70% siab dua li ntawm cov hom qoob mog classic los ntawm hwm cov hmoov nplej. Ntawm ntshav qab zib, xws li cov khoom lag luam tsis zoo tshaj li ci. Nws yuav muab cov ncov ntawm cov qab zib ceev heev. Nws yog qhov tshwj xeeb tshaj yog siv cov qib kawm ua mov ci rau cov neeg muaj ntshav qab zib hom 2.

Lwm txoj ncuav ci-txo kom tsawg-carbohydrate

Cov khob cij zoo li no nyuaj hauv khw, tab sis koj tuaj yeem ua noj hauv tsev. Txhawm rau ua zaub mov noj nrog cov ntsiab lus tsis muaj carbohydrate lossis cov roj glycemic index tsawg, siv cov hom hmoov nplej li amaranth, kua muaj roj tsawg, barley, buckwheat, flaxseed, almond, oat, pob kws.

Tsis txhob cia siab rau qhov ntsuas ntawm tus nqi ntawm carbohydrates thiab GI ntawm cov hom hmoov nplej, ua qhov taw qhia ncaj qha rau cov khoom tiav. Cov glycemic Performance index thiab carbohydrate cov ntsiab lus ntawm cov hmoov nplej twg siab dua qhov ntsuas ntawm cov khoom tiav. Piv txwv li, GI ntawm hom hmoov nplej yog 85, thiab tus nqi ntawm carbohydrates ib 100 g yog 76 g. Txog mov ci npaj (classic tsis muaj qab zib, qe, thiab lwm yam), GI yog 80, thiab tus nqi ntawm carbohydrates ib 100 grams yog twb 47. Uas yog, qhov qis dua glycemic Performance index thiab tus nqi ntawm carbohydrates hauv thawj cov hmoov nplej, qhov qis nws yuav yog nyob hauv cov khoom tiav.

Daim ntawv qhia ci qhob cij

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

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

Daim ntawv qhia ua ncuav qeeb qeeb

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

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

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

Bakery khoom rau ntshav qab zib

Ntau tus neeg mob muaj lus nug txog seb nws puas tuaj yeem noj cov khoom no nrog ntshav qab zib thiab hom twg zoo dua. Nws raug tso cai siv rau mob ntshav qab zib, tab sis hauv cov khoom tsawg.

Koj tsis tuaj yeem tsis lees paub kiag li. Hauv cov khoom no muaj cov tshuaj fiber ntau tsim nyog rau lub cev, thiab cog cov protein, uas, ua ke nrog cov thawj tshuaj, ua haujlwm rau cov haujlwm hauv nruab nrog.

Twg tuaj yeem noj:

Rye (Borodino) muaj qhov tsawg glycemic Performance index. Ib qho 1 cm tuab muaj GI - 5 units. Nws tswj kev tsim cov tshuaj insulin, yog li cov piam thaj tsis poob rau theem. Coob tus neeg mob ua xyem xyav seb puas yuav muaj cov kabmob ntshav qab zib dub. Txawm li cas los xij, qhov no yog qhov khoom siv tau zoo vim tias muaj qhov fiber ntau hauv nws.
Protein / waffle yog suav hais tias yog qhov tseem ceeb tshaj plaws rau ntshav qab zib. Qhov no yog qhov khoom ntshav qab zib uas muaj protein ntau. Li no lub npe "Protein".
Pob kws muaj nyob hauv cov khoom noj vim nws muaj ntau cov vitamins thiab minerals uas tsim nyog rau cov ntshav qab zib. Nws npaj cov haujlwm ntawm txoj hnyuv.

Hauv cov khw muag khoom, muaj ntau lub npe rau cov khoom ntxhib. Piv txwv, "Noj Qab Haus Huv" lossis "Darnitsky."

Lub khob cij yog ua kom muaj mob lossis muaj txiaj ntsig zoo rau tus neeg mob, tus kws kho mob koom nrog txiav txim siab raws li qhov txiaj ntsig ntawm kev sim thiab qhov kev kub ntxhov. Koj tsis yog cia li noj nws thiab pib noj nws.

Mob ntshav qab zib mellitus yog kev suav cov calories, carbohydrates thiab cov rog, uas muaj ntau hauv cov khoom bakery. Yog li, nws yog qhov tseem ceeb kom nrhiav cov neeg ua haujlwm kom pab rau lub hom phiaj khoom noj khoom haus.

Koj tuaj yeem noj ntau npaum li cas ib hnub

Cov ntshav qab zib hom 2 tsis pom zoo kom haus ntau tshaj 18-25 XE. Hauv ib qho XE 15 g ntawm carbohydrates. Tus neeg mob yuav tsum tsis txhob noj ntau dua 375 grams ntawm cov khoom ci ib hnub.

Kev tsim kho hauv ntshav qab zib - tsuas yog haus txhua txhua hnub.

Tus qauv dav dav tau muab faib los ntawm 2-3 zaug. Koj tsis tuaj yeem noj txhua yam hauv ib zaug. Koj yuav tsum tau sab laj rau tus kws kho mob uas pab txhim kho kev noj zaub mov kom zoo. Nws yuav ntxiv hmoov nplej tsim rau hauv cov khoom noj kom nws cov kev siv tsis ua rau muaj kev hloov pauv hauv plasma cov ntshav qabzib.

Ntshav qab zib

Nyob rau hauv txee ntawm lub khw muag khoom noj muaj cov qhob cij tshwj xeeb uas muaj ntshav qab zib, nws tseem hu ua protein. Nws muaj ib qhov me me ntawm carbohydrates thiab cov protein ntau zom tau yooj yim.

Nws tseem muaj ntau cov tseem ceeb amino acids thiab kab kawm, muaj cov ntsev ntxhia pob zeb thiab lwm cov khoom muaj txiaj ntsig. Nws muaj 25% protein, 8% carbohydrates thiab 11% rog. Hauv 100 gr 265 kcal.

Nws muaj fiber ntau, tseem ceeb rau cov neeg mob ntshav qab zib. Txawm li cas los xij, cov neeg mob uas muaj kab mob ua ntej yuav tsum tau txwv kev siv ntau yam ntawm no.

Koj yuav tsum paub txog kev hloov cov khoom lag luam. Cov ncuav mov ci yog ib qho kev xaiv zoo tshaj plaws. Qhov nruab nrab ntawm cov calories ntau yog 310 kcal, thiab qhov hnyav ntawm ib qho yog 10 grams, hauv qhov sib piv rau ib qho ntawm cov khoom lag luam ci uas hnyav 50 grams.

Kev xaiv yuav tsum muab rau rye, buckwheat thiab ncuav ncuav. Flax qhob cij muaj txiaj ntsig. Lawv yog cov poov xab uas tsis muaj poov xab, uas txhais tau tias lawv yuav tsis ua rau muaj kev zom, tshem tawm cov co toxins thiab txhim kho txoj haujlwm ntawm lub plab zom mov.

Lawv tsis nce qib ntawm dextrose hauv cov ntshav, txhim kho kev mob ntawm daim tawv nqaij thiab muaj qhov cuam tshuam zoo rau kev ua haujlwm ntawm lub hauv nruab nrab lub paj hlwb.

Nws raug tso cai kom noj cov neeg tawg pleb. Lawv muaj tib lub ntsiab lus ntawm cov calories nrog cov mov uas lawv ua, vim hais tias tom qab ziab nws tsis ploj qhov twg. Rusks muaj cov nroj tsuag fiber ntau, uas txwv tsis pub nqus sai ntawm dextrose thiab tiv thaiv tus neeg mob los ntawm cov kua nplaum hloov.

Peb muab cov luv nqi rau cov nyeem ntawm peb lub xaib!

Ntxiv rau cov kua zaub, zaub nyoos thiab lwm yam tais diav. Tsis zoo li cov khoom tshiab, cov kab nrib pleev tsis ua rau kub siab, xeev siab, lossis mob plab. Lawv tsis muaj cov tshuaj uas ua rau muaj acidity.

Cov khob cij dawb

Cov xim dawb yuav tsum tau muab lwv tawm ntawm cov neeg mob noj haus. Xws li ci yog contraindicated. Nws suav nrog baguettes, loaves, buns thiab lwm yam khoom ua los ntawm cov hwm cov hmoov txhuv nplej.

Lawv muaj ntau cov carbohydrates. Nrog kev siv tsis tu ncua, txoj kev loj hlob ntawm hyperglycemia yog ua tau, uas yog, ntshav qab zib nce mus rau qhov tseem ceeb. Qhov tsis ntev dhau ntawm cov piam thaj hauv qab zib yuav ua rau hyperglycemic coma.

Los ntawm cov tsos dawb ntawm cov khoom, cov neeg mob nce phaus.

Hauv qee kis, cov kws kho mob raug tso cai noj ntau yam dawb. Tab sis qhov no tsis txhais tau tias nws tuaj yeem noj tau hauv qhov ntau thiab tsawg. Xws li cov poov xab uas tsis muaj poov xab thiab cov poov xab khoom tau txais txiaj ntsig tsuas yog siv rau cov neeg mob lub plab, mob peptic.

German yob ua tshais

Cov buns no yuav hloov cov ncuav tsis tu ncua. Kev siv khoom noj thiab muaj ntxhiab, haum rau cov zaub mov, kua zaub mov thiab ua rau cov qhaub cij zoo.

Cov khoom xyaw hauv qab no yuav xav tau:

Hnub 1:

½ khob dej
1 khob hmoov nplej muaj hmoov nplej tas
Tsp poov xab sai.

Hnub 2:

3.5 khob hmoov nplej tag nrho,
200 ml dej
1.5 tsp ntsev
Tsp poov xab.

Rau lubrication:

1 lub qe loj
Khob dej.

Sib tov cov khoom xyaw rau thawj hnub hauv ib lub tais. Cawb lub poov hauv dej sov, tos 15 feeb, ntxiv hmoov. Knead lub mov paj. Npog thiab tawm dhau ib hmo nyob ntawm chav sov. Nqa ib lub tais loj.
Ntxiv cov khoom xyaw npaj rau hnub thib ob rau kev kuaj tseem ceeb. Knead lub khob noom cookie zoo, siv ib qho kev sib tov, nws yuav siv sijhawm ntau dua manually.
Maj mam grease lub tais, muab lub khob noom cookie thiab tawm mus rau ib teev.
Sib tov cov hmoov nplej uas tau nce dua, tso nws rau 60 feeb ib leeg.
Muab faib ua 12 qhov kev pab. Tso rau ntawm daim ntawv ci nrog roj nrog txiv roj roj lossis margarine.
Yeej lub qe nrog dej, grease lub buns.
Muab tso rau hauv qhov cub 180 degrees. Ci rau 25 feeb.

Txau cov npuas kub nrog flaxseed lossis chia noob. Lawv yog cov tseem ceeb rau cov ntshav qab zib.

Milk khob mis nyuj
½ khob rye hmoov
1 sachet ntawm pawg ua poov xab
25 ml ntawm txiv roj roj los yog ghee margarine,
2 tbsp. l zib ntab
2 lub qe
4 nkaub qe
8 tbsp. l dej
1.5 tsp ntsev
ib txhais tes ntawm cranberries.

Muab mis, hmoov thiab poov ua ke. Npog nrog yas qhwv. Tseg tawm kom sawv li 30 feeb.
Ntxiv qab zib, butter, zib ntab, tag nrho cov qe, 2 lub nkaub qe thiab 6 tbsp. l dej rau hauv lub khob noom cookie, do kom txog thaum sib xyaw tag.
Ntxiv cov hmoov nplej thiab ntsev. Siv cov khoom sib tov, zuaj kom zoo kom txog thaum qhov loj yuav zoo sib xws thiab ywj.
Ntxiv cranberries. Sib tov maj mam muab.
Sau lub khob noom cookie kom sawv. Nws yuav siv sijhawm li 1.5 teev.
Muab faib ua 4 ntu sib npaug. Yob txhua. Npog thiab cia so 10 feeb.
De qhov xaus. Hloov xa mus rau parchment ntawv.
Yeej txais cov qe ntxiv 2 thiab 2 tsp. dej hauv lwm lub tais. Ntub lub khob noom cookie nrog sib tov. Npog nrog cov ntaub qhwv yas thiab tawm rau 45 feeb nyob rau hauv qhov chaw uas tsis muaj cov ntawv sau.
Preheat qhov cub rau 200 degrees. Ci kom txog thaum Golden xim av.

Tshem tawm ntawm qhov cub, tawm ntawm lub rooj rau txias, npog nrog phuam.