Glycemic Performance index ntawm cov khoom. Cov lus xaus rau cov neeg mob ntshav qab zib

Glycemic index - nws yog dab tsi?

Qhov pom ntawm glycemic Performance index tau ua los ntawm Dr. D. Jenkins nyob rau xyoo 1981. Nws tau muab tawm tias cov zaub mov sib txawv muaj qhov sib txawv kiag li ntawm qhov nce siab hauv cov ntshav qab zib.

Lub glycemic Performance index yog tus nqi uas txiav txim siab tus nqi ntawm kev sib tawg ntawm cov khoom hauv tib neeg lub cev thiab lawv hloov mus rau cov kua nplaum ntshiab. Tias nws yog tus qauv, yog li txhua yam khoom sib piv nrog GI kua nplaum, uas sib npaug 100 yam. Yog li

Ntxiv mus, tus nqi siab dua txhais tau tias yog GI siab dua, thiab hloov siab dua.

Dab tsi cuam tshuam rau glycemic Performance index

Lub glycemic Performance index ntawm cov zaub mov tsis yog tas li. Nws nyob ntawm ntau yam:

• Tshuaj lom neeg thiab thermal ua cov khoom noj, uas feem ntau ua rau glycemic Performance index. Piv txwv li, cov carrots nyoos muaj GI ntawm 30 units, thiab hau - 50 units.
• Nyiaj nyob rau hauv cov ntsiab lus ntawm cov khoom ntawm indigestible fiber, raws li zoo raws li nws zoo. Qhov siab ntau feem pua ​​ntawm cov feem no hauv cov khoom, qis qis nws cov ntawv txheeb glycemic. Piv txwv, GI ntawm cov nplej xim av yog 50 units, thiab nws cov xeb xeb xoom xoom tau nce, feem, 70.
• Tus nqi ntawm glycemic Performance index tau cuam tshuam los ntawm cov chaw ntawm kev loj hlob, ntau yam, cov kab mob botanical ntawm cov txiv hmab txiv ntoo thiab lawv cov ripeness.

Glycemic Performance index thiab calorie cov ntsiab lus - dab tsi yog qhov txawv?

Feem coob ntawm cov neeg tsis meej pem lub tswv yim glycemic Performance index nrog "calorie cov ntsiab lus" khoom. Qhov no yog qhov tsis ncaj ncees ntawm qhov yuam kev tseem ceeb hauv kev npaj khoom noj rau cov neeg mob ntshav qab zib thiab cov neeg uas xav poob ceeb thawj. Cov ntsiab lus ntawm cov ntsiab lus no yog dab tsi?

Ib qho txiaj ntsig GI ntau dua txhais tau hais tias nquag ua cov khoom lag luam, thiab, raws li, cov nquag ntws ntawm cov piam thaj mus rau hauv cov ntshav thiab khov kho sai sai. Hauv cov zaub mov nrog GI qis, cov txheej txheem no tau qeeb qeeb, uas ua kom ntev dua zaum.

Txawm li cas los xij, tsis yog txhua txhua cov khoom siv roj ntsha muaj cov zaub mov qis glycemic.

Tab sis glycemic Performance index yuav tsum muaj ib qho kev sib txawv kiag li. Thaum cov piam thaj nce siab ntau hauv cov ntshav, lub cev ua kom nqus cov tshuaj insulin rau kev pab, inhibiting cov txheej txheem tawg thiab txhim kho kev coj ua ntawm fatty acids los ntawm carbohydrates. Hauv qhov no, cov ntsiab lus tsis muaj calorie ntxiv lawm yuav tsis muaj teeb meem ntxiv, cov saw "nce nyob rau hauv cov ntshav qab zib - insulin tso tawm - rog cia" ua haujlwm.

GI thiab Khoom noj khoom haus ntshav qab zib

Kev paub nrog glycemic indexes ntawm cov khoom yog qhov tsim nyog rau txhua tus.

Cov khoom lag luam, nyob ntawm seb lwj ntawm carbohydrates, tau muab faib ua pawg nrog qhov siab, nruab nrab thiab qis GI:

• Cov zaub mov muaj glycemic siab (ntawm 70 txog 100 units)

  npias	110
  hnub tim	103
  ci qos yaj ywm	95
  mashed qos yaj ywm	90
  boiled carrots	85
  khob cij dawb	85
  tej daim	83
  granola nrog txiv ntoo thiab raisins	80
  lub dib liab	75
  taub lauj kaub, taub dag	75
  av hauv av ua ncuav	74
  millet	71
  qos yaj ywm hau	70
  Coca-Cola, kev npau suav, sprite	70
  pob kws hau	70
  marmalade	70
  dumplings	70
  txhuv dawb	70
  qab zib	70
  mis nyuj chocolate	70

• Cov khoom lag luam nrog nruab nrab qhov ntsuas glycemic (ntawm 56 txog 60 units)

  hmoov nplej	69
  txiv puv luj	66
  oatmeal tam sim ntawd	66
  txiv tsawb, melon	65
  lub tsho loj qos yaj ywm, nyob kas poom zaub	65
  semolina	65
  xuab zeb txiv hmab txiv ntoo pob tawb	65
  khob cij dub	65
  raisins	64
  nplej zom nrog cheese	64
  kab laum	64
  daim txhuam cev ncuav mog qab zib	63
  txhawv nplej	63
  nplej hmoov nplej pancakes	62
  pizza nrog txiv lws suav thiab cheese	60
  txhuv dawb	60
  daj pea kua zaub	60
  nyob kas poom qab zib pob kws	59
  pies	59
  tsawb qus	57

• Cov khoom lag luam qis glycemic (nce txog 55 units)

  cov kua mis nyeem qaub, thiab dej qab zib	52
  buckwheat, spaghetti, nplej zom, qhob cij, buckwheat pancakes	50
  oatmeal	49
  ntsuab peas, nyob kas poom	48
  cov mov ci	45
  kua txiv kab ntxwv, kua, txiv hmab	40
  dawb taum	40
  mov nplej mov ci, mov ci ncuav	40
  txiv kab ntxwv, qhuav apricots, carrots nyoos	35
  txiv pos nphuab	32
  ntsuab txiv tsawb, txiv duaj, txiv apple	30
  cov hnyuv ntxwm	28
  txiv lws suav, txiv kab ntxwv qaub	22
  daj taum mog, hlaws barley	22
  plums, kaus poom taum pauv, ntsuab lentils	22
  chocolate dub (70% cocoa)	22
  tshiab apricots	20
  txiv laum huab xeeb	20
  walnuts	15
  txaij, ntsuab kua txob, zaub cob pob, zaub qhwv, qej, txiv lws suav	10
  nceb	10

Ib tug neeg noj qab haus huv Cov zaub mov GI siab ua rau muaj kev teb nrawm. Nws tswj kom yooj yim zam kom tsis txhob muaj ntshav qab zib ntau ntxiv nyob hauv qhov tsis suav.

Hauv ntshav qab zib cov xwm txheej zoo ib yam nkaus txawv: nws tsis yooj yim sua kom thaiv qhov dhau ntawm cov ntshav qab zib vim kev cuam tshuam hauv kev zais ntawm cov tshuaj insulin, yog li ntawd, ntau ntxiv glycemia feem ntau pom. Nov yog qhov uas cov lus nug tshwm sim ntawm kev xaiv cov khoom rau cov ntshav qab zib.

Cov lus xaus

• Thaum kawm cov ntawv glycemic ntawm ib tus neeg cov khoom lag luam, tsis txhob cia siab tsis pom kev ntseeg lawv xaiv. Piv txwv li, cov hau rwj uas muaj GI siab yuav muaj kev noj qab haus huv ntau dua li chocolate nrog GI tsawg, tab sis nrog cov ntsiab lus rog dhau.
• Thaum xaiv cov khoom lag luam, nws yog qhov yuav tsum tau siv tib lub rooj, txij li cov ntaub ntawv nthuav tawm los ntawm ntau cov chaw xaib tuaj yeem sib txawv.
• Lub glycemic Performance index nyob ntawm hom twg hlais koj tau xaiv thiab ntev npaum li cas nws tau raug rau kev kho cua sov. Nws yog ib qho tsim nyog kom txais yuav ib txoj cai yooj yim - qhov kev coj ua tsawg yog nqa nrog ib yam khoom lag luam, zoo dua rau tib neeg kev noj qab haus huv. Daim ntawv qhia yooj yooj yim dua, nws muaj kev nyab xeeb dua.