2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Txhawm rau sau cov ntawv qhia zaub mov koj tus kheej, koj yuav tsum coj mus rau hauv tus account ntau yam tsis muaj ntawm cov khoom. Niaj hnub no peb tab tom tham txog dab tsi glycemic Performance index yog dab tsi, nws cuam tshuam li cas ntawm cov rog thiab seb txhua yam khoom noj uas muaj glycemic Performance index yog qhov phem heev.
Zoo thiab phem carbohydrates
Kev noj zaub mov feem ntau yog ib txoj hauv kev los yog lwm qhov tsom rau kev tshem tawm ib yam dab tsi los ntawm kev noj haus. Qhov no feem ntau ua haujlwm ib pliag. Tab sis yog tias koj ua raws li kev noj haus rau lub sijhawm ntev, koj tuaj yeem ua rau mob plab thiab lub cev tag nrho. Zam ib qho ntawm cov as-ham, tsis yog rog lossis carbohydrates, tsis yog lub tswv yim zoo. Nws yog qhov zoo dua los txiav txim siab seb cov zaub mov twg yuav ua tau zoo dua nrog tib calories.
Carbohydrates yog lub hauv paus ntawm lub zog rau tib neeg. Ib zaug nyob rau hauv lub cev, carbohydrates hloov mus rau hauv qabzib, uas yog siv los ntawm cov hlwb rau lub zog. Kev xa tawm yuav tshwm sim nrog kev pab los ntawm kev thauj cov tshuaj hormones - insulin. Yog tias tsis muaj insulin txaus, cov piam thaj hauv cov ntshav nce siab. Hauv kev teb rau qhov no, lub cev noj qab haus huv tsim cov tshuaj insulin ntau dua kom txog thaum cov piam thaj rov qab mus rau qhov qub.
Tab sis muaj ib qho teeb meem ntawm no: thaum cov tshuaj insulin siab, cov khoom xa tuaj ntau tshaj qhov xav tau ntawm cov hlwb. Qhov no txhais tau tias txhua yam uas superfluous muab tso tseg.
Tseem muaj lwm qhov tsis zoo ntawm kev nce qib hauv cov ntshav qab zib. Koj puas tau pom tias koj lub siab zoo li cas tom qab noj khoom qab zib? Tab sis cov nyhuv tsis kav ntev: tsis tshua muaj ntau tshaj li ib nrab teev. Tam sim ntawd tom qab tso tawm cov tshuaj insulin, lub siab poob qis, thiab koj ncav cuag lwm qhov kev pab ntawm cov khoom qab zib. Lub viav vias no tuaj yeem ua pob zeb txhua hnub, ua rau muaj suab thaj ntxiv.
Yog li ntawd, feem ntau nws yog qhov xav tau tias insulin nce siab. Qhov no yog qhov uas peb tuaj rau lub tswv yim ntawm glycemic Performance index.
Glycemic Performance index ntawm cov khoom noj
Lub glycemic Performance index (GI) yog cov yam ntxwv ntawm cov khoom lag luam uas ntsuas ntau npaum li cas nws yuav ua rau cov ntshav qabzib ntau dua piv rau cov piam thaj ntshiab. Qhov siab glycemic Performance index yog suav tias yog ntau dua 70, qis - tsawg dua 35.
| Siab GI | Qhov nruab nrab GI | Tsawg GI |
| qabzib, dawb qhob cij toast (100) | pineapple, txiv tsawb, melon, qhob cij dub, lub tsho qos yaj ywm (65) | qhuav apricots, nyoos carrots, pears (35) |
| bun, ci qos yaj ywm (95) | boiled mov, kaus poom pob kws (60) | txiv duaj, txiv apples, mis nyuj (30) |
| cornflakes, paj kws, qhob cij dawb, stewed carrots (85) | oatmeal ncuav qab zib, mis nyuj oatmeal, spaghetti, buckwheat, kiwi (50) | tsaus nti chocolate, pearl barley, cherry, plum (22) |
| crackers, chips (80) | pineapple kua txiv, bran qhob cij (45) | txiv laum huab xeeb, apricots (20) |
| zaub qhwv, taub dag (75) | boiled taum, grapes, txiv apples thiab txiv kab ntxwv kua txiv (40) | walnuts (15) |
| qab zib, mis nyuj chocolate, cola (70) | eggplant, kua txob, cabbage (10) |
Nws yuav zoo li txhua yam yooj yim: koj yuav tsum tsis suav cov khoom noj uas muaj qhov ntsuas glycemic siab (GI> 70) los ntawm cov ntawv qhia zaub mov. Nrog buns thiab chips, txhua yam zoo li pom tseeb. Tab sis tib lub sijhawm, cov khoom noj xws li qos yaj ywm ci, stewed carrots, txiv lws suav, taub dag, thiab zucchini kuj muaj GI siab. Thiab tib lub suab thaj muaj GI ntawm 70.
Nws hloov tawm tias nws noj qab nyob zoo dua li zaub stew?
Tau kawg tsis. Txhawm rau tsim cov ntawv qhia zaub mov noj rau hauv tus account glycemic Performance index, koj yuav tsum nco ntsoov tias feem pua ntawm carbohydrates hauv cov zaub mov txawv:
| Khoom | Glycemic Performance index (GI) | Qhov feem pua ntawm carbohydrates |
| ci qos yaj ywm | 95 | 11, 5 |
| stewed zaub ntug hauv paus | 85 | 29 |
| txiv kab ntxwv | 75 | 8, 8 |
| taub dag | 75 | 4, 4 |
| zucchini | 75 | 4, 9 |
Tab sis qab zib yog 100% carbohydrate!
Ib qho yooj yim sib npaug ntawm cov txiaj ntsig no muab cov glycemic load (GL) ntawm cov khoom:
| Khoom | Glycemic Performance index (GI) | Glycemic load (GL) |
| ci qos yaj ywm | 95 | 11 |
| stewed zaub ntug hauv paus | 85 | 25 |
| txiv kab ntxwv | 75 | 7 |
| taub dag | 75 | 3 |
| zucchini | 75 | 4 |
| qab zib | 70 | 70 (!) |
Lub tswv yim no twb characterizes cov khoom zoo dua.
| Glycemic load (GL) | Cov khoom |
| > 70 | zib mu, qab zib |
| 60–70 | cornflakes, dawb qhob cij toast, jam, paj kws, bun |
| 30–60 | mov, crackers, shortbread ncuav qab zib, couscous, millet, raisins, qhob cij dawb, oatmeal ncuav qab zib, chips, mis nyuj chocolate, spaghetti, donut |
| 10–30 | cola, croissant, qhob cij dub, stewed carrots, tsho qos yaj ywm, qhuav apricots, dumplings, buckwheat, txiv tsawb, mashed qos yaj ywm, tsaus chocolate (70% cocoa), ci qos yaj ywm, ice cream |
| < 10 | boiled taum, kua txiv hmab txiv ntoo, pineapple, watermelon, mis nyuj oatmeal, txiv nkhaus taw, txiv hmab txiv ntoo, melon, beets, pearl barley, figs, zucchini, taub dag, pear, txiv kab ntxwv, txiv duaj, walnuts, nyoos carrots, cherries, txiv apples, plums, kiwi, strawberries, txiv laum huab xeeb, apricot, mis nyuj, txiv kab ntxwv, Greek yogurt, eggplant, tswb kua txob, broccoli, txiv lws suav, nceb, lettuce |
Nws tuaj yeem pom tias cov zaub mov noj qab haus huv ib txwm muaj feem ntau muaj glycemic load. Nws ua rau tsis muaj kev txiav txim siab cais lawv los ntawm cov ntawv qhia zaub mov: carrots thiab porridge tseem muaj txiaj ntsig zoo li xyoo pua xeem. Thiab hais txog ncuav qab zib-buns, Kuv xav tias koj nkag siab txhua yam tsis muaj cov ntsiab lus noj haus …
Tsis muaj dab tsi tshiab: cov khoom siv khawv koob tsis muaj nyob. Txhawm rau kom poob phaus, koj yuav tsum siv calories ntau dua li koj haus. Kev tshawb fawb tsis nyob twj ywm, tab sis carrots tseem noj qab nyob zoo dua cov khoom qab zib.
Txawm li cas los xij, glycemic Performance index tsis yog lub tswv yim tsis muaj txiaj ntsig.
Yuav ua li cas siv glycemic Performance index
- Cov khoom noj uas muaj GI tsawg muab kev txaus siab rau lub sijhawm ntev, tab sis lawv tuaj yeem nyuaj rau kev noj zaub mov kom txaus. Yog li ntawd, cov khoom noj uas muaj GI tsawg hauv cov zaub mov classic yog ntxiv nrog cov khoom noj muaj GI siab, piv txwv li: nqaij nrog qos yaj ywm mashed los yog txiv ntseej nrog zib mu.
- Cov zaub mov GI siab tsis muaj teeb meem. Tab sis lawv tsim nyog thaum koj siv zog siv zog. Piv txwv li, thaum lub sijhawm ua haujlwm ntev lossis tam sim tom qab ntxuav. Tab sis ib daim los yog ob lub ncuav mog qab zib thaum saib yeeb yaj kiab yav tsaus ntuj yuav tsis ua qhov zoo.
- Nws yuav tsum nco ntsoov tias txoj kev ua noj ua haus cuam tshuam rau tus nqi GI: qhov me me thiab qhov ntev ntawm kev kho cua sov, qhov siab dua GI. Piv txwv li:
| carrots (35) | vs | stewed carrots (85) |
| qos yaj ywm (65) | vs | mashed qos yaj ywm (90) |
Siv lub rooj ntawm cov zaub mov txheeb los ntawm glycemic Performance index tus nqi thiab glycemic load los pab koj xaiv qhov xwm txheej carbohydrate zoo rau koj qhov xwm txheej.
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