Glycemic Performance index ntawm ntau hom taum thiab khoom noj muaj txiaj ntsig

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

taum yog cov qoob loo muaj txiaj ntsig tshaj plaws nrog saj zoo heev thiab khoom noj khoom haus zoo. Taum lauj kaub tais diav yuav tso cai tsis tau tsuas yog ua kom txaus siab rau tib neeg cov kev xav tau ntawm cov zaub protein, tab sis kuj muaj ntau hom kev noj haus. Lawv nyiam thiab xav tau ntawm cov pejxeem.

Hauv cov tsev pheeb suab ntawm cov neeg hauv tebchaws, cov neeg tsav nkoj ntawm Columbus pom cov nplej zoo kawg nkaus. Lawv glossy, pob zeb-nyuaj thaum nyoos, mos thiab txaus siab thaum siav. Ua ke nrog cov neeg tsav nkoj ntawm Columbus, cov nplej no hla dej hiav txwv thiab pom lub tsev thib ob hauv Tebchaws Europe, tom qab hu ua taum.

Hauv tebchaws Russia, taum tau nto moo thaum pib ntawm lub xyoo pua 17th ua tsaug rau tus ntxhais ntawm Peter I, Empress Elizabeth Petrovna. Ntawm no nws tau txais qhov tseem ceeb raws li kab lis kev cai tsuas yog nyob rau xyoo pua 18th. Thaum xub thawj, tsuas yog taum siav tau noj xwb, tom qab ntawd cov pods ntsuab kuj tau noj.

Glycemic Performance indextaum

Cov tshuaj muaj pes tsawg leeg ntawm taum yog kawm zoo. Nws muaj yuav luag tag nrho cov vitamin "niam ntawv". Lub glycemic Performance index ntawm taum (GI) nyob ntawm nws hom thiab ntau yam. Qhov ntsuas no qhia txog cov txiaj ntsig ntawm carbohydrates hauv cov zaub mov ntawm qib qabzib (qab zib) hauv cov ntshav. Yooj yim muab, qhov siab dua qhov glycemic Performance index, cov khoom tsim teeb meem ntau dua, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Tsis tas li ntawd, GI ua rau rog rog. Tus nqi ntawm cov piam thaj tawg yog suav tias yog 100 units thiab GI ntawm txhua yam khoom raug suav los ntawm tus nqi no. Lawv feem ntau muab faib ua 3 pawg:

• Low GI - txog li 50 units
• Average GI - 50-70 units
• High GI - los ntawm 70 units. thiab saum toj no.

Thaum koj noj zaub mov nrog qhov ntsuas glycemic qis, cov zaub mov hauv lub cev tau nqus tau qeeb dua, thiab cov ntshav qab zib nce maj mam thiab maj mam poob. Thiab thaum noj nrog GI siab, cov piam thaj Performance index nce siab heev thiab cov txiav ua kom cov tshuaj insulin ntau ntxiv. Nws faib lub zog thoob plaws hauv tib neeg cov ntaub so ntswg, thiab yog tias nws tsis siv, ces cov tshuaj hormones yuav khaws cia rau hauv cov roj reserves ntawm peb lub cev.

Thiab nws tseem yuav tiv thaiv cov rog rog los ntawm kev hloov mus rau hauv qab zib kom siv los ua lub zog rau lub cev. Los ntawm cov lus hais saum toj no, nws ua raws li GI yuav tsum tau coj mus rau hauv tus account thaum xav txog koj cov khoom noj, tsis yog rau cov neeg mob ntshav qab zib xwb, tab sis kuj rau txhua tus neeg uas xav noj kom raug thiab noj qab haus huv.

Cia peb rov qab taum. Cov taum siav tsis yog noj nyoos, lawv muaj cov khoom tsis zoo uas, thaum boiled los yog stewed,raug tso tawm los ntawm nws cov khoom xyaw.

Vim tias cov khoom tsis tau noj nyoos, xav txog glycemic Performance index ntawm taum boiled. Cov ntsuas tau raws li hauv qab no:

• Glycemic Performance index ntawm taum dawb - 40 units
• kab taum - 20 pcs
• Glycemic Performance index ntawm taum liab - 40 units

taum muaj GI tsawg, yog li koj tuaj yeem nyab xeeb ntxiv hom legume rau koj cov zaub mov hauv daim ntawv boiled thiab stewed.

Tus nqi khoom noj taum

Koj puas paub lo lus "legume" suab lus Askiv li cas? "Ripple!" Yog li no thiaj muaj kev nyab xeeb hais tias tus taum hlub yog tus neeg nquag!

Nyob rau hauv cov nplej dawb thiab taum liab, cov ntsiab lus protein - 22.3 g, rog - 1.7 g, carbohydrates - 54.5 g, calorie ntsiab lus - 310 kcal ib 100 g ntawm cov khoom.

100 g ntawm cov khoom: protein - 4.0 g, rog - 0 g, carbohydrates - 4.3 g, calorie ntsiab lus - 32 kcal.

taum muaj cov tshuaj thiab cov vitamins peb xav tau: carotene (0.31 mg), K (0.29 mg), B1 (0.073 mg), B2 (0.14 mg), PP (0.5 mg), pantothenic acid (0.2 mg), B6 (0.14 mg), C (19.5 mg) ib 100 grams.

Minerals: Sodium (1.7mg), Potassium (256mg), Magnesium (26mg), Calcium (50.8mg), Hlau (0.39mg), Phosphorus (37mg), iodine (3 mg) ib 100 grams.

Ncej taum

taum ntsuab yog cov taum qis dua cov taum ntawm cov protein, tab sis nws cov nqi tshwj xeeb yog nws muaj cov amino acid arginine. Qhov no yogtsim khoom ntawm tag nrho cov kab mob. Tsis tas li ntawd, arginine yog ib feem ntawm collagen, uas yog lub luag haujlwm rau firmness thiab elasticity ntawm daim tawv nqaij.

taum liab thiab dawb muab cov protein ua tiav, tshwj xeeb tshaj yog thaum ua ke nrog mov lossis nplej. Protein yog tsim nyog rau ntau cov txheej txheem metabolic hauv lub cev, suav nrog kev tsim cov ntaub so ntswg. Nws yog ib qho tseem ceeb hauv tsev thaiv cov leeg, tawv nqaij, plaub hau, rau tes.

taum muaj txiaj ntsig tsis yog hauv kev noj zaub mov xwb, tab sis kuj tseem muaj nyob hauv cov tshuaj pej xeem. Nrog rau lub raum pob zeb, ib decoction ntawm qhuav paj ntawm cov nroj tsuag yog pom zoo. Nyob rau hauv lub Caucasus, ib tug decoction ntawm qhuav taum yog muab rau cov me nyuam raws plab.

Cov neeg mob ntshav qab zib yog cov txiaj ntsig zoo heev pomace (kua txiv) los ntawm taum, uas muaj cov zaub inulin thiab muaj txiaj ntsig zoo rau cov metabolism hauv carbohydrate hauv tib neeg. Nws yog tau los ntawm unripe raum taum. Lub pomace yog tov nyob rau hauv sib npaug zos nqi nrog cabbage thiab carrot kua txiv. Nws yog ib qho tsim nyog kom haus txog li 1 litre ib hnub.

taum taum tau siv ntev los ua tus neeg txo qis qab zib. Lub decoction tau los ntawm lawv yog ib qho ntawm ntau cov tshuaj ntsuab tshuaj ntsuam xyuas thiab lees paub los ntawm cov tshuaj tshawb fawb. Pom zoo rau cov tib neeg los tiv thaiv ntshav qab zib lossis ua kom cov ntshav qabzib nyob ruaj khov.

YContraindications

Cov neeg uas muaj lub plab tsis ruaj khov yuav tsum muaj cov taum hauv lawv cov zaub mov tsis tshua muaj thiab me me. Tab sis cov neeg uas raug kev txom nyem los ntawm gastritis, pancreatitis, plab rwj thiab siab acidity yuav tsum taumuab taum lauj kaub tais diav.

Yuav ua li cas ua taum?

Qhov qis glycemic Performance index ntawm taum thiab lawv cov khoom noj muaj txiaj ntsig zoo muab sijhawm rau peb kom txaus siab rau siab palatability. Muaj ntau ntau yam zaub mov txawv. Koj tuaj yeem ua noj ntau yam zaub mov qab.

zaub tais nrog taum.

Nqa ob hom taum sib txawv (liab thiab dawb):

• taum - 2 khob;
• turnips, qos yaj ywm, carrots - ib khob txhua (txiav rau hauv cubes);
• salad - 3 taub hau;
• butter - 2-3 tbsp. diav;
• parsley - mus saj;
• spices - by qhov muag.

Ua noj:

1. Ntxhis taum rau 8 teev. Hloov dej.
2. Muab taum tso rau hauv dej txias thiab boil.
3. Txiav turnips, qos yaj ywm, carrots rau hauv me me cubes (qhov ntau varied zaub, lub tastier lub tais).
4. qhwv txhua yam zaub nyias nyias hauv cheesecloth, khi thiab ua noj ua ke kom txog thaum siav hauv s alted boiling dej, tshem tawm raws li lawv npaj (qee ua noj sai, lwm yam qeeb) thiab muab rov qab rau hauv ib lub colander.
5. Thaum tag nrho cov zaub tawm lawm, muab cov zaub nyoos ntxuav tag nrho rau hauv cov dej npau npau (nyob rau hauv uas cov zaub tau boiled) rau 1-2 feeb.
6. Spread lettuce, taum, heaps ntawm txawv zaub ntawm ib lub tais nrog "hnub qub", xaiv raws li saj thiab xim.
7. Hloov lub butter rau hauv saucepan, muab cov tws parsley rau hauv nws thiab ncuav tshaj cov zaub xam lav.

Cov no yog glycemic Performance index ntawm taum, lawv cov txiaj ntsig rau lub cev thiab saj zoozoo.