2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27
Hmoov tsis zoo, tam sim no ntau thiab ntau tus neeg raug mob ntshav qab zib, yog li lawv yuav tsum tau hloov kho lawv cov kev noj zaub mov zoo heev. Feem ntau, cov neeg mob xav paub seb hom khob cij uas mob ntshav qab zib noj tau li cas thiaj li tsis ua rau hyperglycemia. Txawm hais tias muaj kev xav tias cov khoom lag luam hmoov tsis pom zoo, qee hom khob cij yuav muaj txiaj ntsig zoo, vim tias lawv tuaj yeem muaj cov tshuaj uas muaj txiaj ntsig zoo rau lub cev. Hauv tsab xov xwm no, peb yuav tham txog yuav ua li cas ci qhob cij nyob rau hauv lub khob cij uas muaj ntshav qab zib. Muaj ntau yam zaub mov txawv, yog li txhua tus tuaj yeem xaiv qhov kev xaiv zoo tshaj plaws rau lawv tus kheej.
cov ntaub ntawv dav dav
Yog tias koj ua tib zoo kawm txog qhov muaj pes tsawg leeg ntawm qhob cij, koj tuaj yeem pom zaub proteins, zaub mov, fiber ntau thiab carbohydrates hauv nws. Thaum xub thawj siab ib muag, tag nrho cov tshuaj no tseem ceeb heev rau tib neeg lub cev thiab nws cov hauj lwm zoo. Qhov tseeb, nws yog ib qho nyuaj heev los xav txog ib tug pej xeem Lavxias teb sab uas yuavtsis tu ncua tsis noj mov, vim nws yog ib yam khoom noj tseem ceeb hauv peb lub teb chaws.
Txawm li cas los xij, qhob cij rau cov neeg mob ntshav qab zib hom 2 yuav tsum tshwj xeeb, vim lawv yuav tsum tsis txhob noj zaub mov uas yuav luag tag nrho cov carbohydrates ceev. Yog li, los ntawm cov khoom bakery, lawv yuav tsum tsis txhob noj muffins, qhob cij dawb lossis lwm yam pastries ua los ntawm cov hmoov nplej zoo.
Raws li kev tshawb fawb, cov khoom siv saum toj no tuaj yeem ua rau cov ntshav qabzib nce siab, uas yog qhov txaus ntshai rau cov neeg mob ntshav qab zib, vim nws tuaj yeem ua rau hyperglycemia. Rau lawv, qhov kev xaiv zoo tshaj plaws yuav yog rye qhob cij, uas ib qho me me ntawm cov hmoov nplej ntawm 1 lossis 2 qib yuav ntxiv, nrog rau rye qhob cij nrog bran lossis tag nrho rye nplej. Cov qhob cij no muaj cov khoom noj muaj fiber ntau, uas normalizes metabolism thiab ua rau tib neeg xav tias tag nrho ntev heev.
YGlycemic Performance index ntawm qhob cij los ntawm ntau hom hmoov
Nws yog ib qho tseem ceeb heev rau cov neeg mob ntshav qab zib kom paub meej tias cov khob cij tuaj yeem cuam tshuam cov ntshav qab zib li cas. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tau them sai sai rau glycemic Performance index ntawm hmoov, uas yog lub ntsiab tivthaiv. Yog li, khob cij rau cov neeg mob ntshav qab zib yog qhov zoo tshaj plaws npaj los ntawm cov hmoov nplej uas muaj GI tsawg - qhov no suav nrog oatmeal, nrog rau pob kws thiab rye. Tsis tas li ntawd, thaum xaiv, koj yuav tsum tsom rau qhov muaj pes tsawg leeg - nws yuav tsum tsis txhob muaj suab thaj, txawm hais tias nws raug tso cai los hloov nws nrog cov khoom qab zib uas tsis muaj calorie.
Nws tseem ceeb heev uas cov khoom nws tus kheej yogtsawg-calorie thiab muaj ib tug loj npaum li cas ntawm cov khoom noj fiber ntau, uas yuav ua rau kom tus nqi ntawm nqus carbohydrates rau hauv cov ntshav. Yog li, qhov kev xaiv zoo tshaj plaws yuav yog siv bran, wholemeal hmoov thiab nplej.
Tam sim no xav txog GI ntawm ntau hom khob cij:
- khob cij unleavened - 35;
- bread bran - 45;
- khob cij - 38;
- ciabatta - 60;
- khob cij dub - 63;
- khob cij dawb - 85;
- m alt bread - 95.
Raws li cov ntsuas no, cov neeg mob ntshav qab zib tuaj yeem xaiv cov khoom noj uas nws GI tsis ntau tshaj 70.
txiaj ntsig ntawm rye bread
Ua ntej tshaj plaws, xav txog ib daim ntawv qhia yooj yim rau rye qhob cij - hauv lub khob cij nws hloov tawm tsis muaj qhov phem dua li lub khw muag khoom. Tab sis ua ntej, cia peb tham txog vim li cas nws thiaj li muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib. Hauv qhov no, nws yog qhov zoo tshaj plaws los muab kev nyiam rau Borodino qhob cij. Nws GI tsuas yog 51, thiab nws tsuas muaj 15 grams carbohydrate. Yog li cov khoom lag luam no tsuas yog muaj txiaj ntsig zoo rau lub cev, vim tias nws muaj cov khoom noj muaj fiber ntau, uas txo qis cov roj cholesterol thiab tsis tso cai rau cov ntshav qabzib nce ntxiv. Tsis tas li ntawd, Borodino qhob cij muaj cov khoom tseem ceeb: selenium, niacin, hlau, theanine thiab folic acid. Tag nrho cov tshuaj no yog tsim nyog rau cov ntshav qab zib. Txawm li cas los xij, nws tsim nyog nco ntsoov tias txawm tias muaj txiaj ntsig ntawm cov khoom no, nws tsis pom zoo kom noj ntau dua 325 grams tauj ib hnub.
Cov khoom xyaw
Yog li koj yuav tsum tau ci dab tsikhob cij rau cov ntshav qab zib hauv lub khob cij? Raws li daim ntawv qhia, koj yuav tsum tau npaj cov khoom xyaw hauv qab no ua ntej:
- 600 grams ntawm rye hmoov;
- 250 grams ntawm qib 2 qib nplej hmoov;
- 40 grams cawv poov xab;
- 1 teaspoon qab zib;
- ib thiab ib nrab teaspoons ntsev;
- 500ml dej sov;
- 2 teaspoons molasses;
- 1 tablespoon txiv roj roj.
Raws li daim ntawv qhia no rau lub khob cij hauv lub khob cij rau cov neeg mob ntshav qab zib, koj yuav tsum ua raws li cov txheej txheem hauv qab no kom tau txais cov khoom qab zib thiab qab qab:
- Thawj kauj ruam yog sift ob hom hmoov nplej. Ua ntej, rye yog sieved, uas yog ces xa mus rau ib lub tais, thiab ces nplej, uas yuav xub nyob rau hauv lwm lub thawv.
- Tom qab ntawd koj yuav tsum pib npaj cov ncuav qab zib. Rau nws, koj yuav tsum tau noj ib nrab ntawm cov hmoov nplej dawb, uas koj yuav tsum tau ncuav 150 ml ntawm dej sov. Tom qab ntawd molasses, poov xab thiab qab zib yog ntxiv rau qhov sib tov. Sib tov txhua yam kom huv si, thiab tom qab ntawd muab tso rau hauv qhov chaw sov so kom cov kua qaub nce siab zoo.
- Thaum lub ncuav qab zib npaj, ncuav cov hmoov nplej dawb rau hauv cov hmoov nplej thiab maj mam ntsev. Sai li lub sourdough npaj txhij, nws yog nchuav rau hauv cov hmoov nrog rau cov dej thiab zaub roj ntxiv.
- Thaum tag nrho cov khoom xyaw hauv lub tais, pib kneading lub khob noom cookie. Qhov no yuav siv sij hawm ntev, tab sis koj yuav tsum xyuas kom meej tias nws ua elastic. Thaum nws tau npaj, lub khob noom cookie yuav tsum tau muab tso rau hauv ib qho chaw sov so rau txogob teev. Tom qab ntawd, koj yuav tsum tau txais nws thiab knead nws dua. Thaum kawg, koj yuav tsum tuav nws ntawm lub rooj thiab muab tso rau hauv ib lub tais ci hauv lub tshuab ua mov ci.
- Kev ua noj, koj yuav tsum xaiv "Borodino qhob cij" hom thiab tos rau qhov kawg ntawm qhov kev pab cuam. Tom qab ntawd, lub khob cij yuav tsum tau tso rau ob peb teev, tom qab ntawd nws tuaj yeem ua haujlwm tau txias lawm.
khob cij tag nrho
Kev ua mov nplej tag nrho hauv lub tshuab ua mov ci yog qhov yooj yim heev. Txawm li cas los xij, nws yog qhov zoo tshaj plaws los ntxiv nws nrog bran, uas tso cai rau cov carbohydrates nqus mus rau hauv cov hlab ntsha maj mam maj mam, thaum tsis nce ntshav qab zib. Ua ke nrog cov hmoov nplej, uas, thaum milled, khaws tag nrho cov khoom tseem ceeb ntawm cov nplej - lub plhaub thiab cov noob qoob loo, xws li cov khoom yuav muaj txiaj ntsig zoo kawg.
Yog li, txhawm rau ua cov ncuav no koj yuav tsum noj:
- 4, 5 khob hmoov nplej tag nrho;
- 250ml dej;
- 1 tablespoon fructose;
- ib thiab ib nrab teaspoons ntsev;
- 50 grams ntawm rye los yog oat bran;
- 2 teaspoons qhuav poov xab.
Yuav ua kom cov nplej tag nrho hauv lub khob cij nrog ntxiv ntawm bran, koj yuav tsum tau muab tag nrho cov khoom xyaw rau hauv lub tais hauv qhov kev txiav txim qhia hauv daim ntawv qhia nws tus kheej. Lawv tsis tas yuav tsum tau muab sib xyaw ua ke, vim lub tshuab nws tus kheej yuav saib xyuas qhov no los ntawm kev ua kom sov thiab ua kom cov txheej txheem ua poov xab. Ua nojnws yuav yog qhov zoo tshaj plaws los xaiv lub voj voog "Main", uas muab rau tag nrho cov kev ua. Thaum lub sij hawm tsim cov khob cij, nws tsis pom zoo kom qhib lub hau, tshwj tsis yog tias nws yuav tsum tau ua los ntawm cov txheej txheem thev naus laus zis nws tus kheej. Yog tias koj ua li no, lub khob noom cookie yuav nyob thiab lub loaf yuav tiaj tus. Yog li, peb teeb lub hom phiaj xav tau thiab mus txog peb txoj kev lag luam. Thaum kawg ntawm qhov kev pab cuam, koj yuav tsum rub tawm lub khob cij. Nws crust yuav tig tawm nruab nrab los yog tsaus. Muab cov khoom ci ci rau lub rooj tom qab txias.
Bread tsis muaj poov xab hauv lub khob cij
Raws li tau hais dhau los, cov ncuav tsis muaj poov xab muaj GI tsawg, yog li nws yuav pab tau zoo rau cov neeg mob ntshav qab zib. Tsis tas li ntawd, nws tau raug pov thawj tias cov poov xab nws tus kheej muaj qhov tsis zoo rau lub cev. Yog li ntawd, txhawm rau npaj cov khoom no, koj yuav tsum tau noj cov khoom xyaw hauv qab no:
- ib khob thib peb ntawm pre-npaj sourdough;
- 2 khob 2nd qib nplej hmoov;
- 1 khob rye hmoov;
- 1 khob dej sov;
- 3/4 teaspoon ntsev.
Txoj kev tsim khoom
Yuav ua li cas ua mov ci li no rau cov neeg mob ntshav qab zib hauv lub khob cij? Daim ntawv qhia hu rau cov phiaj xwm nqis tes ua hauv qab no:
- thawj kauj ruam yog npaj pib. Ua li no, ncuav txog 5 tablespoons hmoov nplej nrog dej sov. Tom qab ntawd nws yuav tsum tau tso tseg ib ntus kom qhov sib tov muaj sijhawm rau infuse, thiab tsuas yog tom qab ntawd siv nws rau nws lub hom phiaj.
- Tom qab ntawd nws tsim nyog ntxiv cov hmoov nplej rau lub tais ntawm lub khob cij thiabtag nrho lwm cov khoom xyaw thiab tig rau qhov kev pab cuam xav tau. Nws yuav siv sij hawm li 3 teev los npaj lub khob cij, tab sis tom qab ntawd koj yuav tau txais ib lub ncuav qab zib qab zib, uas zoo ib yam li qhov uas peb cov poj koob yawm txwv tau npaj. Ib qho ntxiv ntawm lub khob cij yog tias koj tsis tas yuav txhawj txog lub khob cij nws tus kheej thaum nws ua noj, yog li koj tuaj yeem ua lwm yam yog tias koj xav tau, vim qhov txiaj ntsig tseem yuav zoo ib yam.
Pom zoo:
Glycemic Performance index ntawm hnub. Cov hnub tuaj yeem muab rau cov neeg mob ntshav qab zib? Kev noj zaub mov muaj nuj nqis ntawm cov hnub
Hnub yog ib qho ntawm cov txiv hmab txiv ntoo qab zib thiab muaj txiaj ntsig zoo tshaj plaws. Qhov no oriental delicacy muaj ib tug loj npaum li cas ntawm cov khoom tseem ceeb, tab sis tsis haum rau txhua leej txhua tus. Dab tsi yog glycemic Performance index ntawm cov txiv hmab txiv ntoo no? Cov neeg mob ntshav qab zib thiab cov neeg rog rog yuav tsum noj hnub?
Noj "Table 9" rau ntshav qab zib. Kev noj zaub mov "Table 9": kev noj zaub mov zoo hauv hom 2 mob ntshav qab zib
Mob ntshav qab zib mellitus yog ib yam kab mob nyuaj uas tau kuaj pom tias muaj ntau zaus. Qhov teeb meem tseem ceeb ntawm tus kab mob no yog nce ntshav qab zib ntau ntau. Ib theem tseem ceeb ntawm kev kho mob yog kev noj haus. "Table 9" - kev noj haus rau cov ntshav qab zib
Lub luag haujlwm ntawm kev noj zaub mov hauv kev kho mob ntshav qab zib, lossis dab tsi tsis noj nrog ntshav qab zib
Rau qhov ib txwm muaj carbohydrate metabolism los pab lub cev, tus neeg mob ntshav qab zib raug mob los ntawm txhua yam kab mob yuav tsum tsis suav nrog cov carbohydrates yooj yim digestible los ntawm kev noj zaub mov. Dab tsi tsis noj nrog hom 1 ntshav qab zib? Qhov no yog qab zib, qabzib hauv nws daim ntawv ntshiab thiab tag nrho cov khoom noj, daim ntawv qhia uas muaj cov khoom no: ice cream, sweetened condensed mis, kas fes thiab cocoa, jam, syrups, jam, marmalade, jam, marmalade, qab zib, zib mu, txhua yam khoom qab zib, muffin
Kuv tuaj yeem noj cov hnub uas muaj ntshav qab zib? Kev noj zaub mov tshwj xeeb, noj zaub mov kom raug, tso cai thiab txwv tsis pub noj zaub mov rau ntshav qab zib. Pros thiab cons ntawm noj hnub
Txog thaum tsis ntev los no, cov hnub tau suav tias yog cov khoom txwv tsis pub muaj ntshav qab zib. Tab sis ntawm no cov lus qhia tsim nyog uas yuav tsum muaj kev ntsuas hauv txhua yam. Hauv tsab xov xwm no, peb yuav teb seb nws puas tuaj yeem noj cov hnub uas muaj ntshav qab zib thiab nyob rau hauv qhov ntau npaum li cas. Peb tseem yuav txheeb xyuas qhov zoo thiab qhov tsis zoo ntawm kev siv cov khoom no
Glycemic Performance index ntawm zib ntab. Qab zib rau ntshav qab zib
Cov kws tshawb fawb thiab cov kws kho mob ib txwm hais txog cov txiaj ntsig ntawm zib mu, tab sis ntau tus poob phaus tsis kam, ntshai rau lawv lub duav. Cov kev tsis ntseeg kuj tshwm sim hauv cov neeg mob ntshav qab zib: nws puas tsim nyog siv nws? Txhua yam nyob ntawm seb qhov glycemic Performance index ntawm zib ntab yog dab tsi. Ntau yam sib txawv hauv lawv qhov kev ua tau zoo
