Cov zaub mov zoo tshaj plaws thiab muaj teeb meem feem ntau hauv peb cov khoom noj

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Rice thiab buckwheat, taum pauv thiab millet - tag nrho cov cereals yog pab tau nyob rau hauv ntau txoj kev. Lub neej hacker txiav txim siab seb leej twg yog cov khoom noj muaj txiaj ntsig tshaj plaws thiab nplua nuj nyob hauv microelements, thiab qhov twg zoo dua tsis txhob overdo nws.

Cov txiaj ntsig thiab kev puas tsuaj ntawm porridge

Porridge yog ib qho khoom noj zoo tshaj plaws thiab cov zaub mov zoo tshaj plaws, uas muaj cov khoom noj uas tsim nyog, cov vitamins thiab kab kawm.

Cov porridge yog nourishing, muab lub cev nrog lub zog ntev ntev thiab haum rau lub plab. Nrog rau kev txawj ua noj kom zoo thiab ib daim ntawv qhia, txhua lub porridge tuaj yeem ua tau zoo, tab sis txawm tias tsis muaj lawv, nws hloov tawm ntau tshaj li qhov khoom noj uas yooj yim ua noj. Txhua qhov saj flaws yog yooj yim compensated los ntawm ib tug ua ke ntawm porridge nrog nqaij, mis nyuj thiab lwm yam additives.

Qee zaum, cuam tshuam nrog kev mob, porridge yuav luag tsuas yog cov khoom noj uas tib neeg noj tau. Txawm li cas los xij, txhua yam yog zoo nyob rau hauv moderation.

Zoo li lwm yam nyob ib puag ncig peb, porridge tuaj yeem yog tshuaj thiab tshuaj lom.

Noj ib porridge rau ib lub sij hawm ntev, koj yuav poob kev noj qab haus huv vim tsis txaus ntawm cov zaub mov tsis txaus. Porridge, txawm tias los ntawm cov khoom noj sib txawv, tsis tuaj yeem hloov tag nrho cov zaub mov.

Tsis tas li ntawd, qee hom cereals thiab legumes muaj cov tshuaj uas tuaj yeem ua rau lub cev tsis zoo. Nws yog ib qho tseem ceeb heev kom paub tias cov cereal twg tuaj yeem noj yam tsis muaj kev txwv thiab qhov twg tsis yog.

Los ntawm kev noj zaub mov zoo, cereals nyob deb heev ntawm cov zaub mov zoo. Feem ntau cov cereals yog raws li cov cereals (nrog rau kev zam ntawm peas). Muaj ntau cov hmoov txhuv nplej siab hauv cereals. Hauv lub cev, cov hmoov txhuv nplej siab tau yooj yim thiab hloov pauv sai sai rau hauv cov piam thaj, uas nkag mus rau hauv cov hlab ntsha. Cov piam thaj ntau dhau tau tso rau hauv cov rog sai thiab tshwj xeeb tshaj yog txaus ntshai rau cov neeg mob ntshav qab zib.

Glycemic Performance index

Txhawm rau qhia cov txiaj ntsig ntawm cov khoom noj tshwj xeeb ntawm cov ntshav qab zib, cov kws tshawb fawb tau qhia txog glycemic Performance index (GI) ntawm cov zaub mov. Qhov qis dua GI, qhov zoo dua qhov khoom yog rau cov neeg nruab nrab. Qhov tshwj xeeb yog cov neeg ncaws pob tab tom nrhiav cov khoom noj GI siab kom rov zoo sai thaum thiab tom qab kev sib tw.

Lub glycemic Performance index ntawm cov piam thaj ntshiab yog 100. Hauv kev sib piv, GI ntawm tag nrho lwm cov khoom raug txiav txim.

Glycemic Performance index	xwm txheej
10–40	Tsawg (cov khoom siv tau zoo)
41–70	Medium (cov khoom nruab nrab)
71–100	High (cov khoom tsis zoo)

Lub glycemic Performance index ntawm tib cov khoom hloov pauv nyob ntawm thaj av, huab cua thaum lub sijhawm loj hlob, thiab lwm yam ntsuas. Tsis tas li ntawd, GI tuaj yeem nce ntxiv nrog kev ntxiv. Piv txwv li, mis nyuj nce GI ntawm porridge 3-4 zaug. Daim ntawv qhia kuj muaj kev cuam tshuam.

Cov nqi teev tseg yog qhov nruab nrab, yuav txawv rau ib yam khoom tshwj xeeb thiab tsuas yog siv tau rau cov khoom noj uas tsis muaj tshuaj ntxiv.

Cov zaub mov zoo tshaj plaws rau glycemic Performance index:

Porridge	Glycemic Performance index
Pearl barley	20–30
Pea	20–30
Buckwheat	50–55

Cov zaub mov tsis zoo tshaj plaws ntawm glycemic Performance index:

Porridge	Glycemic Performance index
Rice	50–70
Semolina	65–80
Pob kws	70–80

Oatmeal thiab millet porridge nrog GI nyob rau hauv thaj tsam ntawm 40-65 yog kwv yees li hauv nruab nrab ntawm qhov kev ntsuam xyuas thiab tuaj yeem faib ua ob qho tib si muaj txiaj ntsig thiab muaj teeb meem ntawm GI.

Qhov ntau yam ntawm GI yog piav qhia los ntawm kev ua haujlwm ua ntej ntawm cov khoom, nrog rau ntau yam ntawm tib hom cereal. Piv txwv li, cov nplej xim av thiab cov nplej qus muaj GI txog li 50, thiab qhov ntsuas ntawm cov nplej dawb, steamed, nce mus txog 70.

Cia peb nyob nyias ntawm semolina. Kev ua haujlwm tsawg txhais tau tias muaj txiaj ntsig ntau dua, thiab semolina yog qhov pov thawj zoo tshaj plaws ntawm qhov no. Raws li cov khoom lag luam ntawm cov nplej hmoov nplej, cov cereal no tsis tsuas yog muaj GI siab thiab tsis muaj cov vitamins thiab minerals, tab sis kuj cuam tshuam nrog kev nqus ntawm vitamin D, hlau thiab calcium. Tsis muaj qhov kawg ua rau cov pob txha tsis muaj zog.

Cov qoob loo kim tshaj plaws xws li quinoa muaj lawv qhov zoo ntawm cov tshuaj muaj pes tsawg leeg, tab sis qhov sib txawv ntawm tus nqi tsis tso cai rau peb hu rau cov khoom no feem ntau muaj, thiab yog li peb tsis suav nrog lawv hauv kev ntsuam xyuas.

Protein thiab calories

Porridge yog ib qhov chaw ntawm tsis tau tsuas yog carbohydrates, nroj tsuag fibers, rog, vitamins thiab microelements, tab sis kuj protein. Zaub proteins tsis zoo rau cov tsiaj raws li cov amino acid muaj pes tsawg leeg thiab digestibility, tab sis lawv tseem muaj txiaj ntsig thiab tsim nyog rau peb lub cev.

Ntawm cov qoob loo siv nyob rau hauv cereals thoob plaws hauv Russia, tsis muaj protein ntau champion.

Qhov nruab nrab, 100 g ntawm cereals muaj txog 10 g ntawm cov protein.

Them tshwj xeeb rau daim duab. Txawm hais tias kab lis kev cai no yog qhov nrov heev, nws tsis zoo rau yuav luag tag nrho cov cereals hauv cov ntsiab lus nyoos protein: 7 g ntawm cov protein ib 100 g ntawm cov nplej ntshiab piv rau 9-11 g ib 100 g ntawm cov nplej ntawm lwm cov qoob loo.

Muaj li ntawm 20 grams ntawm cov protein nyob rau hauv 100 grams peas, uas yog vim li cas peas thiab lwm yam legumes feem ntau hu ua nqaij hloov.

Thaum ua noj, qhov loj ntawm cereal nce ntau heev vim yog dej. Calorie ntsiab lus ntawm tag nrho cov npaj-ua cereals yog kwv yees li qub thiab npaum li cas rau 100-140 kcal ib 100 g.

Porridge yog peb lub zog

Obviously, tsis muaj porridge zoo meej thiab ua tsis tau. Tab sis tam sim no lub khw muab peb ntau yam zoo kawg li nplej, legumes thiab lwm yam qoob loo. Txhua tus tuaj yeem tsim cov khoom lag luam zoo rau lawv tus kheej raws li kev siv nyiaj txiag, nyiam saj, lub hom phiaj thiab kev noj haus uas sib haum rau cov hom phiaj no.