Ib cov ncauj lus tshwj xeeb rau cov neeg mob ntshav qab zib yog lawv cov khoom noj khoom haus, tshwj xeeb txog cov khoom qab zib. Thiab yog tias txhua yam pom tseeb nrog cov khoom qab zib, khoom qab zib thiab ncuav qab zib, tom qab ntawd yuav ua cas txiv hmab txiv ntoo? Tom qab tag nrho, lawv muaj ntau cov tseem ceeb cov vitamins, fiber. Puas tsim nyog peb tso txhua yam no tseg? Cia peb paub tseeb.
Txiv mab txiv ntoo rau cov ntshav qab zib - nws puas muaj peev xwm lossis tsis tau?
- Glycemia Performance index;
- Qhov loj ntawm cov txiv hmab txiv ntoo.
Qhov ntsuas qhov ntsuas yuav tsum tau paub kom thiaj li txiav txim siab sai sai lub cev ua cov txiv hmab txiv ntoo rau hauv cov kua nplaum, thiab yog tias muaj qhov ntsia hlau loj.
Qhov tsim nyog rau cov neeg mob ntshav qab zib yog cov txiv hmab txiv ntoo nrog GI tsawg dua 50, lawv kuj tseem yuav yog qhov zoo tshaj plaws rau kev noj haus ntawm cov neeg mob poob phaus. Kuj tseem ceeb tus nqi tau yog cov khoom lag luam nrog GI txog 65, uas qhov ntsuas tau yog qhov nruab nrab, qhov ntsuas kev hloov pauv.
Pom zoo kom cov txiv hmab txiv ntoo ntshav qab zib
- Insoluble fiber yog nquag ua haujlwm ntawm txoj hnyuv, tswj lub cev muaj zog, thiab tseem ua rau lub siab hnov, uas yog qhov tseem ceeb rau cov neeg mob poob phaus.
- Kev daws teeb meem, sib xyaw nrog dej, siv daim ntawv ntawm jelly thiab swells, uas tso cai rau nws los txo cov ntsiab lus ntawm cov teeb meem roj thiab cov piam thaj hauv cov ntshav. Ob hom no muaj nyob hauv txhua cov txiv hmab txiv ntoo.
Pectin normalizes cov metabolism, uas nyob rau hauv cov neeg mob ntshav qab zib tau raug kev txom nyem ntau dhau los ntawm tus kab mob, thiab tseem ua rau lub cev muaj cov co toxins (vim tias suab thaj ua rau lom lub siab ntawm tus neeg mob lub cev, uas txhais tau tias kev tsim cov khoom lag luam).
Tam sim no cia peb saib cov txiv ntoo feem ntau haum rau cov neeg mob ntshav qab zib.
| Lub npe txiv hmab txiv ntoo | GI (glycemia Performance index)rau 100 grams. | XE (chav ua mov ci)1 XE / gram |
| Apricot | 20 | 1/110 |
| Txiv qaub | 20 | 1/270 |
| Plum | 22 | 1/90 |
| Cov txiv kab ntxwv qaub | 22 | 1/170 |
| Cherry plum | 25 | 1/140 |
| Kua | 30 | 1/90 |
| Ntsuab (Unripe) Txiv tsawb | 30 | 1/70 |
| Cwj | 33 | 1/90 |
| Pomegranate | 35 | 1/170 |
| Nectarine | 35 | 1/120 |
Cov lus no qhia cov TOP-10 txiv hmab txiv ntoo uas tuaj yeem thiab yuav tsum tau noj hauv qee qhov ntau hauv cov ntshav qab zib. Koj pom tias lawv txhua tus muaj me me glycemic Performance index, thiab tseem muaj feem me me ntawm cov chav ua mov ci rau qee tus nqi ntawm cov khoom.
Txwv tsis pub muaj ntshav qab zib muaj txiv
| Lub npe txiv hmab txiv ntoo | GI (glycemia Performance index)rau 100 grams. | XE (chav ua mov ci)1 XE / gram |
| Cov Hnub | 103 | 1/15 |
| Lub taub | 70 | 1/270 |
| Pineapple | 68 | 1/140 |
| Txiv kab ntxwv | 65 | 1/130 |
| Melon | 65 | 1/100 |
| Raisins | 65 | 1/15 |
| Txiv tsawb nyoo | 60 | 1/70 |
| Pauj kev chim | 58 | 1/70 |
| Txiv nkhaus taw | 55 | 1/11 |
| Txiv hmap | 55 | 1/70 |
Raws li koj tuaj yeem pom, tag nrho cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo qhuav tsis tsuas muaj lub siab glycemic Performance index, tab sis ntau ntawm lawv muaj ntau ntawm cov khob cij qhob rau cov khoom tsis hnyav. Yog li ntawd, lawv siv nyob rau hauv kev noj haus ntawm cov neeg mob ntshav qab zib tsis yog tsuas yog tsis pom zoo, tab sis kuj txaus ntshai, thiab tseem ua rau tsis muaj mob tsis zoo thiab muaj kev pheej hmoo ntawm cov xwm txheej txaus ntshai.
Xaiv cov txiv hmab txiv ntoo rau cov ntshav qab zib
- Ua ntej tshaj plaws, qhov loj me - txawm tias cov khoom muaj glycemic tsis muaj qhov ntsuas me me thiab chav ua mov ci me me, koj tsis tas yuav ua neeg siab hlob. Xaiv cov txiv hmab txiv ntoo me me thiab noj tsis ntau tshaj 150 gram ntawm ib zaug (qhov uas haum rau hauv koj lub xib teg).
- Cov txiv ntoo zoo li cas los xaiv rau kev noj zaub mov? Ntawm chav kawm, lawv tau tshiab thiab lawv ib txwm nrog tev, yog tias ua tau (txiv apples, pears, nectarines, thiab lwm yam) txhawm rau txhawm rau lub cev nrog fiber ntau li ntau tau.
- Cov txiv ntoo qhuav tsis pom zoo, tshwj xeeb tshaj yog rau cov neeg mob uas muaj tus kab mob ntawm thawj hom. Txawm li cas los xij, cov ntshav qab zib nrog hom thib ob ntawm tus kabmob tseem tuaj yeem them taus qee cov txiv hmab txiv ntoo qhuav, uas, thaum ziab, me ntsis nce lawv cov GI. Ntawm lawv yog:
- Tsawb
- Nyiaj Pov Xyooj
- Qhuav apricots;
- Cwj
Tab sis figs, hnub tim thiab raisins yog nruj me ntsis contraindicated rau txhua pawg ntawm cov neeg mob, lawv GI tom qab kev ua "yuav siv sijhawm" ntau heev. Tseem siav hauv cov kua txiv hmab txiv ntoo thiab cov kua txiv tshiab tawm ntawm lawv yog txwv tsis pub.
- Txog ntawm ntau yam, nws tsis ua lub luag haujlwm tshwj xeeb, koj xaiv cov khoom qab zib lossis txiv hmab txiv ntoo nrog acidity, vim lawv cov nqi glycemic yog kwv yees li qub. Thaum yuav cov txiv hmab txiv ntoo, xav txog tsuas yog qhov muaj txiaj ntsig zoo rau koj thiab seb lawv puas raug tso cai nyob hauv koj cov khoom noj.
Hauv ib lo lus, ntshav qab zib tsis yog lub laj thawj rau tso koj tus kheej thiab tsis kam noj zaub mov qab. Nws txaus los ua tib zoo xav txog txhua yam hauv kev ntsuas khoom noj, saib xyuas koj li kev noj qab haus huv thiab kev kho kom raws sijhawm - txhua yam no yuav tso cai rau koj txaus siab rau lub neej nyob rau ntau xyoo. Noj cov txiv ntoo uas muaj txiaj ntsig zoo thiab saib xyuas koj tus kheej nkaus xwb.
