Dietitians thiab cov neeg mob ntshav qab zib tau paub txog cov zaub mov glycemic siab, cov npe uas muaj ntau heev, nce ntxiv piam thaj thiab ua rau cov neeg rog dhau.
Lub glycemic Performance index, nrog rau cov ntsiab lus ntawm calorie, muaj qhov cuam tshuam ncaj qha rau cov txheej txheem ntawm cov neeg yuag poob thiab rog dhau. Qhov tseeb xav tau yog tias cov khoom muaj calorie ntau yuav muaj qhov glycemic tsawg, thiab rov qab tuaj yeem. Yog li ntawd, nws yog qhov tseem ceeb kom nkag siab txog cov khoom lag luam twg tuaj yeem noj, thiab qhov twg zoo dua los tsis lees paub.
Dab tsi yog glycemic index?
Niaj hnub no, cov chaw muag khoom hauv khw muag khoom hauv nroog thiab cov khw muag khoom hauv khw muag khoom nyiam ntau ntawm txhua yam khoom. Tab sis txog rau hnub no, tsawg leej thiaj xav txog lawv cov kev muaj txiaj ntsig.
Nws paub tias txhua yam khoom raug faib ua ob hom - tsiaj thiab keeb kwm tsob ntoo. Tsis tas li ntawd xwb, peb txhua tus tau hnov tsawg kawg ib zaug hauv peb lub neej txog kev muaj txiaj ntsig ntawm cov protein thiab cov kev phom sij ntawm kev noj cov zaub mov carbohydrates, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.
Txhua cov khoom muaj carbohydrate-muaj, ib zaug hauv tib neeg lub cev, muaj qhov sib txawv ntawm kev rhuav tshem. Yog vim li ntawd cov glycemic index (GI) yog siv los cim qhov feem pua ntawm cov khoom muaj cov khoom noj carbohydrates, piv nrog tus nqi ntawm cov piam thaj. Nws yuav tsum raug sau tseg tias nws cov glycemic Performance index yog suav tias yog tus qauv thiab yog sib npaug nrog 100 units. Cov khoom lag luam nrog lub glycemic siab siab tawg ua ke ncaj sai, nrog tus qes rau lub sijhawm ntev.
Dietitians faib cov khoom noj uas muaj cov khoom noj uas muaj carbohydrate ua tej pawg uas muaj GI siab, qis thiab nruab nrab. Cov khoom noj uas muaj lub siab glycemic siab yog cov nyom lossis qeeb carbohydrates, thiab cov zaub mov uas muaj glycemic tsis tshua muaj cov zaub mov sai lossis khoob carbohydrates.
GI yog qhov piv ntawm thaj tsam ntawm thaj tsam kev kawm txog carbohydrate rau thaj tsam ntawm thaj av pebcaug hauv feem pua cov lus. Los ua kom yooj yim rau nws txoj kev siv, qhov kev ntsuas suav tau qhia suav nrog ib puas ntu (0 - tsis muaj carbohydrates, 100 - muaj cov kua nplaum dawb).
Hauv tib neeg, hauv kev sib txuas nrog kev xav ntawm tag nrho lossis kev tau txais cov khoom noj muaj calorie ntau, GI tuaj yeem hloov pauv. Cov ntsiab lus cuam tshuam rau tus nqi ntawm qhov ntsuas no tuaj yeem yog:
- Hom thiab qib ntawm cov khoom lag luam.
- Kev ua zaub mov noj.
- Hom kev ua haujlwm.
- Daim ntawv qhia ua noj.
Keeb kwm ntawm kev tshawb pom ntawm cov lej glycemic yog txuam nrog Canadian tus kws kho mob David Jenkinson. Xyoo 1981, nws tau suav GI thiab suav sau cov npe khoom lag luam uas cov neeg mob kuaj mob ntshav qab zib tau tso cai rau noj. Txij thaum ntawd los, muaj ntau lwm yam kev xeem uas tau pab tsim kev faib tawm tshiab raws li qhov ntsuas qhov ntau ntawm GI.
Qhov no yog dab tsi cuam tshuam qhov hloov pauv nyob rau hauv txoj hauv kev rau zaub mov muaj txiaj ntsig ntawm cov khoom.
GI cuam tshuam li cas rau tib neeg lub cev?
Cov nyhuv ntawm cov glycemic index ntawm tib neeg lub cev yog txiav txim siab los ntawm theem ntawm carbohydrates uas cov zaub mov muaj. Conventionally, ib pab pawg neeg uas muaj cov ntsiab lus tsawg carbohydrate muaj cov khoom lag luam nrog GI ntawm 10 txog 40 units, nrog cov ntsiab lus nruab nrab ntawm 40 txog 70 units, thiab cov ntsiab lus siab dua 70 units.
Cov zaub mov muaj qhov siab GI ua kom nce siab ntawm cov suab thaj, uas, nyeg, ua rau qhov kev nce nqi ntawm cov metabolism hauv kev ua. Tib lub sijhawm, cov insulin (suab thaj txo qis) yuav faib cov kua nplaum ntau dhau ntawm txhua cov ntaub so ntswg hauv lub cev. Raws li qhov tshwm sim, qhov no entails nce ntxiv ntawm qab los noj mov thiab phwj ntawm lub plab. Ib tug neeg feem ntau noj zaub mov, uas cuam tshuam tsis zoo rau neeg hlau ntawm txhua yam khoom nruab nrog cev. Tom qab tag nrho, insulin yog ib yam tshuaj uas ua rau cov tsub zuj zuj ntawm cov rog, uas yog qhov tsim nyog thaum tsis muaj lub zog hauv lub cev. Thaum kawg, kev noj zaub mov tsis txaus ua rau cov neeg nkag mus hauv cov phaus ntau heev. Thiab Kev rog yog "phooj ywg ntshav qab zib." Kab mob thib ob feem ntau tshwm sim thaum tus neeg mob rog dhau.
Khoom noj uas muaj qhov nruab nrab GI tsis muaj qhov phom sij tshwj xeeb rau ib tus neeg. Pab pawg no suav nrog ntau cov khoom uas siv los npaj cov tais diav, kua zaub thiab lwm cov tais diav loj. Lawv yog lub zog ntawm lub zog rau tib neeg lub cev thiab saturate nws nrog lub zog.
Cov txiaj ntsig ntawm cov zaub mov glycemic index tsis tshua muaj nuj nqis. Ib qho GI qis tshaj tawm muaj feem cuam tshuam rau tib neeg lub cev, vim nws sai sai nws thiab txhim kho metabolism. Yog tsis muaj overeating. Ib lub txiv hmab txiv ntoo tshiab lossis zaub tsis tsuas yog muaj qhov qis glycemic index, tab sis kuj tseem muaj ntau cov vitamins, micro-, macrocells thiab lwm yam khoom siv uas muaj txiaj ntsig. Peb yuav tsum tsis txhob hnov qab tias qee cov khoom lag luam nrog GI tsawg yuav ua rau muaj calories ntau, yog li lawv txoj kev siv tas li kuj tsis txaus siab.
Nws yog ib qho tseem ceeb heev rau kev tswj kev noj zaub mov zoo, uas yuav pab txo qis kev zom zaub mov thiab txo kev qab los noj mov.
Qhov no yuav tiv thaiv kev txhim kho ntawm ntau yam kab mob tsis xav tau.
Glycemic Index - Ntxhuav
Rau kev yooj yim, ib lub rooj ntawm cov khoom tau muab tso ua ke, ua pawg los ntawm tus nqi ntawm tus nqi ntawm cov khoom tawg ntawm carbohydrates.
Qhov tseem ceeb qhov tseeb yuav txawv txav vim tias cov ntaub ntawv hauv cov kab ntsuas yog ntsuas nruab nrab.
Qhov ntsuas tau muab rau hauv lub rooj yuav yog cov kev taw qhia hauv kev npaj khoom noj.
Cov khoom lag luam hauv qab no muaj qhov siab glycemic index:
- 100 - khob cij dawb;
- 95 - muffin khoom, pancakes, ci qos yaj ywm, mov noodles, kaus poom apricots;
- 90 - zib ntab, instant mov;
- 85 - tam sim sai sai, cereals, pob kws flakes, qos yaj ywm hau los yog qos yaj ywm mashed, carrots tom qab kho cua sov;
- 80 - granola nrog raisins thiab ceev;
- 75 - khoom qab zib qab zib, dib liab, dib liab, taub dag, mov nplej porridge siav nyob rau hauv cov mis;
- 70 - millet, semolina, cov kwv tij, cov mov dawb, txhuv ntses, chocolate kab, txiv puv luj, qos yaj ywm, mis chocolate, khaub thuas nplej muag, cov dej qab zib (Coca-Cola, Fanta, Pepsi, thiab lwm yam)
- 65 - kua txiv kab ntxwv hauv ib lub hnab, jam, jam, nplej hmoov nplej, ncuav dub poov xab, zaub tuaj yeem, zaub qos yaj ywm, raisins, rye cij, marmalade, pasta nrog cheese;
- 60 - txiv tsawb, buckwheat, oatmeal, ice cream, thin-crust pizza nrog txiv lws suav thiab cheese, mayonnaise, nplej ntev-nplej;
- 55 - spaghetti, shortbread cookies, ketchup, txiv duaj kaus poom, txiv quav ntswv nyoos thiab kua txiv rau;
- 50 - buckwheat (ntsuab), nplej basmati, txiv nkhaus taw, qos qab zib, kua txiv qab qab uas tsis muaj suab thaj, xim av mov (tsis hais qhia), txiv kab ntxwv, kua txiv cranberry tsis muaj qab zib;
- 45 - txiv maj phaub, hmoov txhuv ci ua nplais, txiv kab ntxwv qaub;
- 40 - qhuav apricots, prunes, kua txiv carrot tsis muaj qab zib, figs qhuav, nplej zom "al dente", prunes;
- 35 - hlaws barley, cov txiv lws suav tshiab, tshiab quince, kua, dub mov, xim av thiab daj lentils, cov nqaij npuas uas muaj roj tsawg, taum ntsuab, apricot, pomegranate, plum, txiv duaj, nectarine, kua mis tsis muaj roj yogurt, blueberries, chocolate dub, mis nyuj, txiv hmab txiv ntoo nyiam, lingonberry, blueberry, mandarin;
- 25 - txiv lws suav, blackberry, taum Golden, liab currant, pos nphuab, gooseberry, txiv pos nphuab liab, liab thiab ntsuab lentils, kua taum hmoov, noob taub dag, raspberries;
- 20 - artichoke, kua zaub kua mis nyeem qaub, txaij;
- 15 - xua, zaub ntsuab, dib, almonds, zaub cob pob, zaub qhwv, zaub ntsuab, dos, nceb, qhiav, walnuts, hazelnuts, zucchini, pistachios, txiv ntoo ntoo thuv, pesto, leeks, kua txob, Zaub ntsuab, taum pauv;
- 10 - zaub xas lav, avocado;
- 5 - cinnamon, basil, zaub txhwb qaib, vanillin, oregano.
Txhawm rau kom tsis txhob cuam tshuam cov metabolism, koj tsis tuaj yeem ua phem rau cov zaub mov nrog qhov siab GI. Nws raug tso cai kom haus tsuas yog tom qab ua tiav kev ua si.
Siab thiab qis GI - cov txiaj ntsig thiab kev puas tsuaj
Qee tus neeg ntseeg yuam kev tias cov khoom noj carbohydrates nrog lub siab glycemic index yuav tsum tsis txhob noj txhua. Raws li lawv hais, txhua yam muaj txiaj ntsig hauv kev sim. Piv txwv, noj zaub mov nrog lub siab glycemic Performance index yog qhov tsim nyog tom qab kev tawm dag zog lub cev. Cov kev qhia tawm tas mus li yuav tsum muaj ntau lub zog thiab lub zog. Cov khoom noj uas ua rau carbohydrate yuav pab rov qab siv lub zog siv. Hauv cov xwm txheej zoo li no, txhawj xeeb txog qhov txaus ntshai ntawm cov zaub mov GI siab yog tsis muaj dab tsi.
Txawm li cas los xij, tas li noj cov zaub mov glycemic siab txaus ntshai, vim nws ua rau muaj kev cuam tshuam tsis zoo. Tshaj lub cev nyhav thiab cov piam thaj siab siab ua rau txoj kev txhim kho ntawm "tus kab mob qab zib" thiab cov kab mob ntawm cov hlab plawv. Nws tsis yog qhov xav tsis thoob tias cov kab mob no yog ib qho tseem ceeb ua rau kev tuag nyob hauv ntiaj teb.
Cov khoom lag luam nrog tus lej glycemic qis rau cov neeg mob ntshav qab zib, ntxiv rau cov tib neeg saib xyuas lawv daim duab, feem ntau muaj kev ua qis me ntsis los ntxuav. Txiv hmab txiv ntoo thiab zaub tshiab, uas muaj cov tshuaj fiber ntau, yog cov txiaj ntsig zoo tshaj. Daim ntawv ntawm cov khoom lag luam tseem suav nrog cov legumes, cov khoom ua nplej thiab mis nyuj.
Lub hauv paus ntawm qee cov pluas noj yog qhov sib xyaw ntawm cov khoom noj muaj protein ntau thiab tsawg GI. Saib kev noj haus zoo li no, koj tuaj yeem tshem tawm cov phaus ntxiv. Thiab qhov no, nyeg, yuav tiv thaiv cov ntshav qab zib kom ntau thiab kev loj hlob ntawm ntshav qab zib.
Qis Glycemic Noj Qis
Cov zaub mov nyob hauv cov khoom noj no muaj GI tsawg. Lawv saturate tib neeg lub cev, tiv thaiv qhov pib ntawm kev tshaib plab. Ib tug neeg uas muaj teeb meem nrog cov hnyav lossis ntshav qab zib yuav tsum sim cov khoom noj no. Tej zaum cov zaub mov no yuav pab ua kom nws daim ntawv qub los yog ua ntshav qab zib kom ntshav li qub.
Cov piv txwv hauv qab no ntawm daim ntawv qhia zaub mov noj txhua lub lim tiam yog cov lus qhia rau cov neeg uas tab tom txiav txim siab txhawm rau noj cov zaub mov glycemic tsawg. Feem ntau, cov ntsiab lus calories ntau txhua hnub yog 1,500 kcal. Cov zaub mov nrog lub glycemic tsawg yuav tsum muaj nyob hauv cov khoom noj.
Rau pluas tshais, koj tuaj yeem ua oatmeal rau hauv dej los ntawm kev ntxiv ntawm raisins steamed. Nws kuj tseem pom zoo kom haus ib khob mis nyuj skim thiab noj kua txiv, nyiam dua ntsuab, vim nws muaj suab thaj tsawg dua, thiab GI muaj qis dua.
Cereal kua zaub tab tom npaj noj hmo; nws tau tso cai rau noj ob ncuav ntawm rye mov ci nrog nws. Tom qab ib ntus, koj tuaj yeem noj plums.
Durum hom nplej zom tau npaj rau noj hmo, thiab ib qho nqaij nyoos yog hau. Koj tuaj yeem ua zaub xam lav ntawm cov txiv ntoo tshiab, txiv lws suav, tshuaj ntsuab thiab pab muaj roj tsawg yogurt.
Nws raug nquahu kom cov khoom noj txom ncauj ntawm cov txiv hmab txiv ntoo thiab zaub thaum nruab hnub, noj kua ntau, xws li dej, tshuaj yej ntsuab uas tsis muaj suab thaj, nrog rau ntuj tshiab.
Koj tuaj yeem ua kom txawv koj cov zaub mov noj nrog cov khoom nthuav qhia hauv lub rooj ua ib pab pawg nrog qis glycemic index. Yog li, qhov siab tshaj plaws ntawm 1 kg tuaj yeem ua rau poob hauv ib lub lis piam.
Thaum lub sijhawm ua kev saib xyuas ntawm cov khoom noj tshwj xeeb, koj yuav tsum hnov qab txog kev zais cia, cov khoom lag luam ib nrab, npaj cov tais diav, butter cij thiab cov khoom noj ceev. Qhov tseem ceeb tshwj xeeb yuav tsum tau muab rau tag nrho pluas tshais, rau qhov koj yuav tsum tau noj barley, buckwheat lossis oatmeal. Koj yuav kuj yuav tsum tso cov qos yaj ywm hauv ib daim ntawv twg. Ua raws li kev noj haus no tuaj yeem ua tiav cov txiaj ntsig zoo, ntxiv rau, nws muaj ntau yam zoo:
- Hauv kev noj haus, koj tuaj yeem tawm ntawm cov tais diav li ib txwm, hloov me ntsis xaiv cov khoom.
- Muaj qhov maj mam poob hauv qhov hnyav, uas tsis ua rau lub cev "kev ntxhov siab hauv lub xeev".
- Tus nqi ntawm cov khoom noj zoo li no yog qis heev, txij li nws tsis tas yuav khoom tshwj xeeb.
- Xws li cov zaub mov tsis ua rau muaj kev tsis xis nyob lossis phiv.
- Kev noj zaub mov kom txaus rau lub cev; tom qab noj mov tag, koj tsis xav noj ib yam dab tsi.
- Cov zaub mov no zoo rau cov neeg noj zaub.
Ntawm cov neeg uas ua raws cov zaub mov qis-glycemic, kuj tseem muaj cov neeg uas ua raws li Suav noj zaub mov noj thiab Montignac kev noj haus.
Cov zaub mov uas nce cov ntshav qab zib yuav tsum ceev faj. Qhov no yuav pab kom tsis txhob muaj kev phom sij tshaj plaws - kev rog rog lossis ntshav qab zib mellitus, uas cuam tshuam yuav luag txhua yam hauv nruab nrog cev ntawm ib tug neeg. Saib xyuas koj tus kheej, ua raws li kev noj haus thiab tawm dag zog kev kho mob ntshav qab zib.
Tus kws tshaj lij hauv video hauv tsab xov xwm no yuav tham txog glycemic index ntawm cov khoom.
