Mob ntshav qab zib Peas

Pea rau mob ntshav qab zib yog pom zoo raws li cov khoom lag luam uas cuam tshuam rau cov ntshav hauv cov ntshav hauv lub cev, vim nws cov glycemic index. Cov legumes kuj pab ua rau ncua sijhawm ntawm qhov nqus ntawm cov piam thaj mus rau hauv cov ntshav hauv plab hnyuv.

Pea muaj ntau lub zog uas ua rau nws yog ib qho txiaj ntsig zoo tshaj plaws hauv ntshav qab zib:

• Qhov glycemic index tsawg yuav pab tiv thaiv cov ntshav qab zib. GI ntawm cov noob taum tshiab 35, qhuav 25. Qhov muaj txiaj ntsig zoo yog cov txiv ntoo ntsuab, cov txiv hmab txiv ntoo uas tau noj nyoos lossis siav.
• Taum mog hmoov nplej ua kom qeeb hauv cov zom zaub mov noj, txo cov piam thaj kom tawg.
• Nws muaj ntau cov vitamins thiab cov zaub mov.
• Muaj peev xwm qee qhov hloov cov khoom tsiaj vim tias nws muaj protein ntau.

Ib puas grams ntawm cov khoom qhuav muaj 330 kcal, 22 grams protein thiab 57 grams carbohydrates, ntau dua ib nrab ntawm lub zog muaj nuj nqis noj thaum ua zaub mov noj.

Ntxiv nrog rau cov txiaj ntsig ntawm ntshav qab zib thiab cov ntsiab lus siab ntawm cov as-ham, cov xwm txheej hauv qab no yog qhov txawv:

• txhim kho kev tsim ntawm daim tawv nqaij ntawm tes, pab npog tswj kev ywj pheej,
• accelerates ua haujlwm ntawm antioxidants,
• tiv thaiv kev txuam nrog cov roj cholesterol hauv cov hlab ntshav.

Ntawm cov noob taum, muaj ntau yam tais diav tau npaj. Cov no suav nrog cov kua zaub, hash browns thiab patties, sab lauj kaub tais diav thiab lwm yam.
Ntxiv nrog rau ntau cov zaub protein, taum pauv kuj yog tooj liab, manganese, hlau, vitamins B1, B5, PP thiab kev noj haus fiber ntau *. Thaum lub sij hawm ua, cov rog cov uas tau ploj, tawg rau hauv ntau cov kua qaub.
Peas rau ntshav qab zib yog cov tshuaj antioxidants. Nws tseem yuav muaj 20-30% ntawm txhua hnub ntawm cov paib poov tshuaj, magnesium thiab phosphorus, muaj ntau lwm cov ntsiab lus, tab sis nyob rau hauv ntau qhov tsis tshua pom.

Lub glycemic Performance index ntawm qhuav taum mog yog 25, txawm hais tias tus nqi ntawm cov taum pauv tshiab muaj ntau dua. Qhov no yog vim muaj qhov ntau ntawm cov carbohydrates hauv taum. Qaug muaj ntau dua cov piam thaj, yog li ntawd, nws tau zom sai dua thiab muaj caloric.

Pea cov tais diav

Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom ua raws li kev noj haus nruj. Taum tais diav haum zoo rau hauv cov pluas noj zoo li no:

• Pea kua zaub yog siav los ntawm cov taum mog ntsuab, feem ntau yog tshiab lossis khov, zoo li ntawm cov taum qhuav. Nqaij nyuj los yog zaub nyom yog siv ua lub hauv paus, tom kawg yuav tsum muaj cov khoom lag luam nrog cov piam thaj hauv qab. Feem ntau ntxiv zaub qhwv, carrots, qos yaj ywm, nceb ntau yam. Txawm hais tias muaj siab glycemic Performance index, taub dag siv.
• Cov noob taum pauv, pancakes lossis porridge yog npaj los ntawm kev sib tsoo cov taum pauv hauv rab. Rau kev npaj cov fritters, ci nqaij los yog kho chav ntawm cov kab nrib pleev yog qhov yuav tsum tau ua. Qhov tom kawg yog qhov zoo dua vim tias nws pab khaws cov khoom tseem ceeb.
• Diav raum tais diav muaj ntau yam tshuaj pab tau. Nws raug nquahu kom ntxiv cov zaub tsis qab thiab nqaij nrog rau glycemic index tsawg. Kev siv cov nceb raug tso cai.
• Taum pauv taum mog yog tsim los ntawm cov noob taum qhuav. Rau kev ua noj, taum pauv nyob ib hmo dhau, tom qab ntawd, muab hau thiab muab zom rau hauv cov qos yaj ywm. Porridge yog ntxiv nrog cheese, qe, qaub cream thiab txiv ntseej, tov. Qhov sib tov yog ci hauv qhov cub qeeb rau 40 feeb. Koj tuaj yeem ntxiv cov txuj lom thiab roj ntxiv.
• Los ntawm cov taum mog, ib qho kev hloov zoo rau lwm cov legumes hauv cov zaub mov txawv tau. Piv txwv, nyob rau hauv hummus, uas feem ntau yog tsim los ntawm chickpeas. Rau ua noj ua haus, peas yog boiled, crushed hauv mashed qos yaj ywm. Qhov tom kawg yog tov nrog noob txiv muab tshuaj uas tau los ntawm kev sib tsoo kib noob txiv roj hauv zaub roj. Cov dej sib xyaw ntxiv nrog cov txuj lom thiab sib xyaw kom huv.

Legumes yog ib qho yooj yim los npaj thiab tuaj yeem ua ib feem ntawm yuav luag txhua cov zaub mov.

Qhov chaw ntawm cov ntaub ntawv ntawm cov tshuaj lom neeg muaj pes tsawg leeg ntawm cov khoom: Skurikhin I.M., Tutelyan V.A.
Ntxhuav cov lus tshuaj lom neeg thiab cov calories ntawm cov zaub mov Lav Xias:
Phau ntawv txheeb. -M.: DeLi luam tawm, 2007. -276s