Nrog rau cov ntshav qab zib, ntxiv rau kev noj cov tshuaj hypoglycemic lossis insulin txoj kev kho, ib qho tseem ceeb ntawm kev kho mob yog kev noj haus. Lub hauv paus ntsiab lus ntawm kev noj haus yog ua raws li kev tsis lees txais cov khoom noj khoom haus ua kom sai sai.
Kev noj zaub mov zoo rau lub cev thiab noj qab nyob zoo cov zaub mov muaj txiaj ntsig zoo ntawm cov vitamins thiab minerals uas yuav tsum muaj nyob hauv tus neeg mob lub cev. Raws li kws kho mob pom zoo, cov neeg mob yuav tsum noj zaub, nqaij ntshiv, ntses, tshuaj ntsuab thiab lwm yam zaub mov zoo. Tab sis dab tsi yog tias ntshav qab zib ua rau koj xav tau ib yam dab tsi qab zib thiab koj tuaj yeem ua li cas pamper koj tus kheej?
Qee zaum, nrog tswj theem ntawm glycemia, cov neeg mob ntshav qab zib tuaj yeem them taus noj khoom qab zib. Qhov kev xaiv zoo tshaj plaws yuav yog cov txiv hmab txiv ntoo, suav nrog keroba, nrog rau lub qes glycemic. Cov tib neeg uas muaj ntshav qab zib ntau tshaj li ib xyoos paub tias qhov ntsuas no yog dab tsi, thiab cov uas nyuam qhuav muaj tus mob ntshav qab zib hom 2 tsuas yog yuav tsum paub txog nws ntxiv.
Glycemic Performance index: nws yog dab tsi?
Tsuas yog cov carbohydrates, i.e. qab zib, cuam tshuam rau cov ntshav ntawm cov ntsiab lus. Lawv tau faib ua ntau pawg. Thawj yog monosaccharides (yooj yim) carbohydrates, lawv suav nrog piam thaj thiab fructose.
Hom ob yog kev ua tsis ncaj ncees, uas suav nrog sucrose (cov piam thaj yooj yim), lactose (haus cov mis), maltose (npias, kvass). Cov carbohydrates nyuaj muaj xws li cov hmoov txhuv nplej (cereals, hmoov, qos yaj ywm).
Cov pab pawg ntawm polysaccharides kuj suav nrog fiber, muaj nyob hauv:
- hmoov tshuaj;
- cereals;
- txiv ntoo
- zaub.
Lub glycemic Performance index yog qhov taw qhia uas qhia txog qhov ceev ntawm kev tawg ntawm carbohydrates rau cov piam thaj. Cov kab mob kawg tau siv hluav taws xob. Kev tawg sai dua ntawm cov piam thaj, GI ntau yuav.
Tus nqi no tau qhia los ntawm Asmeskas tus kws kho mob D. Jenix hauv xyoo 1981, uas nws tshawb nrhiav cov khoom lag luam nrog lub hom phiaj los tsim cov zaub mov zoo rau cov neeg muaj ntshav qab zib.
Yav dhau los, tau txais kev cia siab tias ib qho khoom lag luam twg muaj tib lub cev ntawm tib neeg. Txawm li cas los xij, Jenkinson lub tswv yim tau tawm tsam, thiab nws tau ua pov thawj tias txhua yam khoom cuam tshuam rau lub cev nyob ntawm cov carbohydrates lawv muaj.
Yog li, cov kws tshawb fawb txog kev tshawb fawb tau lees tias cov uas noj khoom noj qab zib, uas yog cov khoom noj qab zib, muaj cov piam thaj hauv cov ntshav qab zib tsawg dua li cov neeg uas tau noj ntau ncuav qab zib. Tom qab, glycemic Performance index ntawm yuav luag txhua cov khoom tau kawm.
Nws yog qhov tsim nyog tias GI qhov ntsuas tuaj yeem cuam tshuam los ntawm ntau yam:
- concentration ntawm cov protein, cov rog thiab lawv cov tsos;
- hom carbohydrates;
- kev ua cov khoom lag luam;
- cov ntsiab lus ntawm cov fiber nyob ib sab, uas ua rau kom lub sijhawm ntawm kev zom zaub mov ntau dua, uas ua rau kom cov suab thaj txo qis.
Yuav ua li cas glycemic Performance index suav hais tias ib txwm?
Txhawm rau kawm kom nkag siab GI, koj yuav tsum xub nkag siab lub luag haujlwm ntawm qabzib thiab insulin hauv lub cev. Qab zib yog lub zog rau lub cev thiab cov piam thaj uas los nrog zaub mov tom qab ua cov piam thaj hauv cov ntshav.
Cov piam thaj ib txwm muaj li ntawm 3.3 txog 55 mmol / L ntawm lub plab khoob thiab muaj txog 7.8 mmol / L ob teev tom qab noj tshais.
Glycemic Performance index qhia tau nce siab npaum li cas cov ntshav qab zib cov ntshav tau nce siab tom qab noj qee yam zaub mov. Tab sis nws tseem yog ib qho tseem ceeb uas yuav tsum coj mus rau hauv lub sijhawm thaum lub sijhawm glycemia nce.
Thaum muab tso ua ke GI, cov piam thaj tau ua raws li tus qauv; nws GI yog 100 units. Qhov ntsuas ntawm lwm cov khoom sib txawv ntawm 0 txog 100 units, uas tau txiav txim siab los ntawm qhov ceev ntawm lawv cov kev txig.
Txhawm rau cov piam thaj los ntawm cov ntshav nkag mus rau lub hlwb ntawm lub cev thiab ua zog, kev koom tes ntawm cov tshuaj hormones tshwj xeeb, insulin, yog qhov tsim nyog. Thiab kev siv cov zaub mov muaj qhov siab GI ua rau muaj kev cuam tshuam sai sai thiab muaj zog hauv qab zib hauv cov ntshav, uas yog vim li cas cov leeg thiaj li pib nquag tsim cov tshuaj insulin.
Qhov tshuaj hormones no ua rau cuam tshuam txog theem ntawm glycemia:
- Nws txwv tsis pub cov rog nyob rau hauv qabzib ntxiv thiab tom qab nws nqus mus rau hauv cov ntshav.
- Txo cov piam thaj los ntawm kev faib nws mus rau cov ntaub so ntswg kom sai los yog ua kom qab zib nyob rau hauv daim ntawv ntawm cov rog rog rau kev noj yog tias tsim nyog.
Txhua tus neeg tau kuaj mob ntshav qab zib yuav tsum paub tias txhua yam khoom raug faib ua peb pawg - muaj GI siab (los ntawm 70 ib pawg), nruab nrab - 50-69 thiab qis - txij li 49 lossis tsawg dua. Yog li no, thaum sau cov khoom noj txhua hnub, nws yog qhov tseem ceeb kom nkag siab zoo thiab zoo ntawm txhua pawg.
Txawm hais tias qhov tseeb tias cov ntshav qab zib tsis tau pom zoo kom noj zaub mov nrog GI siab, nws muaj ib qho zoo dua - lub zog tawg sai uas tshwm sim yuav luag tam sim ntawd tom qab siv cov khoom noj carbohydrates. Txawm li cas los xij, xws li cov khoom noj muaj zog rau lub sijhawm luv luv xwb.
Txawm tias cov kev hloov pauv hauv kev ua kom lub suab thaj hauv cov ntshav ua rau muaj kev loj hlob ntawm qhov ntau. Kuj cov khoom noj nrog GI saum toj xya caum coj mus rau tsub zuj zuj ntawm cov ntaub so ntswg adipose thiab rog rog tom qab. Tab sis nrog cov zaub mov GI tsawg, txhua yam hloov.
Cov zaub mov uas muaj glycemic index qis yog zom rau lub sijhawm ntev, yam tsis ua rau muaj zog ntawm cov ntshav qab zib. Thiab cov txiav ua cov roj ntsha insulin nyob rau hauv ib qho me me, uas tsis pub cov rog subcutaneous kom ntau.
Yog tias tus mob ntshav qab zib yuav suav nrog txiv hmab txiv ntoo lossis zaub uas muaj GI tsawg hauv cov zaub mov thiab sim tsis kam noj cov zaub mov uas muaj GI siab, nws yuav tsis rog dhau. Kev siv cov zaub mov zoo li qub tau muaj txiaj ntsig zoo ntawm lipid profile ntawm cov ntshav thiab tiv thaiv cov tsos ntawm txhua yam kev puas tsuaj hauv kev ua haujlwm hauv lub siab.
Qhov tsis zoo qhov cuam tshuam ntawm tsis loj GI suav nrog:
- cov ntsiab lus tsis muaj calorie thiab cov zaub mov muaj txiaj ntsig ntawm zaub mov rau kis las;
- cov nyom ua noj ua haus, vim nyob hauv pab pawg no muaj ob peb cov khoom noj uas yuav noj tau raw.
Tab sis thaum tsim cov ntawv qhia zaub mov rau cov mob ntshav qab zib, nws yog ib qho tsim nyog yuav tsum xaiv cov khoom lag luam nrog GIs sib txawv, muab faib rau lawv txhua hnub. Txawm li cas los xij, txawm tias thaum noj cov zaub mov nrog GI tsawg, carbohydrates nkag mus rau hauv lub cev.
Txhawm rau txo cov piam thaj hauv lub cev, koj tuaj yeem siv qee qhov kev pom zoo. Yog li, nws yuav tsum xaiv tag nrho, tsis txhob zuaj cov khoom lag luam.
Lub sijhawm ntawm kev kho cua sov yuav tsum yog qhov tsawg, thiab cov carbohydrates yuav tsum tau noj nrog fiber ntau thiab cov rog. Nws tsis pom zoo kom noj cov carbohydrates cais, piv txwv li, thaum noj khoom txom ncauj thaum tav su koj tuaj yeem noj 1 daim ntawm cov mov ci tag nrog cov hlais cov cheese.
Ntawm cov ntshav qab zib, cov piam thaj tsis tu ncua yog txwv tsis pub. Feem ntau nws hloov nrog fructose - qabzib tau los ntawm cov txiv hmab txiv ntoo.
Tab sis dhau ntawm cov khoom qab zib no, muaj lwm tus, piv txwv li, carob, tuaj yeem dhau mus ua tiav thiab muaj txiaj ntsig qab zib hloov.
Carob yog dab tsi thiab nws cov glycemic index yog dab tsi?
Carob yog av carob cov txiv hmab txiv ntoo paub rau lawv cov yam ntxwv antidiabetic. Lawv siv nyob rau hauv daim ntawv ntawm cov ntshav qab zib ntxiv, uas yog ua tiav hloov chaw rau cocoa, stevia thiab qab zib li qub.
Ntawm cov ntshav qab zib, carob yog qhov tseem ceeb hauv qhov nws muaj D-pinitol, uas ua rau cov kua dej tsis kam ntau ntxiv thiab ua rau cov ntshav glycemia nyob hauv ntshav qab zib hom 2 tsawg. Cov txiv hmab txiv ntoo muaj qee hom suab thaj (fructose, sucrose, qabzib), tannins, cellulose, protein, hemicellulose thiab ntau cov zaub mov (phosphorus, tooj liab, barium, manganese, nickel, magnesium, hlau) thiab cov vitamins.
Cov ntsiab lus calorie ntawm cov hmoov yog 229 kcal ib 100 g. Lub glycemic index ntawm carob yog 40 units.
Lwm qhov zoo dua ntawm cov ntoo carob yog tias nws xyaum tsis ua rau ua xua, yog li ntawd nws tau muab ntau rau menyuam yaus. Tab sis txawm hais tias cov ntsiab lus ntawm cov calories tsawg, nws yuav tsum tsis raug tsim txom, qhov qab zib no tsis tuaj yeem, vim tias ntau ntau kuj tseem tuaj yeem ua rau cov ntshav qab zib nce ntxiv. Yog li, muaj ntshav qab zib, cov khoom qab zib carob pub rau noj, tab sis tsuas yog tsawg.
Ntxiv nrog rau cov hmoov, carob syrup yog siv. Koj tuaj yeem hliv tsev cheese nrog kua ntses qab zib lossis lub caij ua kua txiv. Thiab txhawm rau npaj qhov qab rau ib qho, tsuas yog tov ib diav carob nrog 200 ml ntawm mis nyuj lossis dej. Txhawm rau saj, ntxiv me ntsis vanilla lossis cinnamon rau hauv dej haus.
Tus mob ntshav qab zib tuaj yeem kho lawv tus kheej mus rau kev haus kas fes carob uas lawv ua lawv tus kheej lossis yuav hauv khw muag khoom tshwj xeeb. Cov hmoov kuj tseem siv rau hauv ci, tom qab ntawd nws yuav tau txais qab ntxiag chocolate ntxoov ntxoo thiab qab ntxiag caramel-txiv ntoo tsw.
Los ntawm cov noob taum carob, koj tuaj yeem ua cov khoom qab zib, chocolate lossis lwm yam khoom qab zib yam tsis muaj qab zib. Nrog tswj ntshav qab zib tswj, qee zaum chocolate carob qee zaum pub. Los npaj nws koj yuav xav tau:
- carob (60 g);
- cocoa butter (100 g);
- hmoov mis nyuj (50 g);
- ntau yam tshuaj ntxiv (txiv maj phaub, txiv kab ntxwv, noob txiv, noob hnav, noob poppy).
Carob taum hmoov yog sieved siv sieve. Tom qab ntawd, hauv dej da dej, yaj lub butter, qhov twg carob thiab mis nyuj hmoov tau nchuav.
Lub sib xws ntawm cov sib tov yuav tsum zoo li tuab qaub cream. Tom qab ntawd cov txuj lom, txiv ntoo lossis txiv hmab txiv ntoo qhuav ntxiv rau hauv chocolate. Lub txiaj ntsig sib tov yog pw ua ke hauv cov ntawv lossis tsim los ntawm nws lub chocolate bar thiab muab tso rau hauv lub tub yees kom txog thaum khov kho.
Raws li koj tuaj yeem pom, glycemic qhov ntsuas ntawm cov zaub mov tau txiav txim siab los ntawm hom qab zib twg hauv nws. Piv txwv, cov khoom lag luam uas muaj cov piam thaj tso rau hauv GI siab.
Thiab cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo muaj ntau nyob rau hauv fructose feem ntau muaj GI tsawg. Cov no suav nrog blackcurrant (14), plum, cherry, txiv qaub (21), cherry plum (26), kua, hiav txwv buckthorn, (29), physalis (14), apricot (19), txiv pos nphuab (27), prunes thiab txiv ntoo ( 24).
Tus kws tshaj lij hauv kev yees duab hauv tsab xov xwm no yuav tham txog cov txiaj ntsig ntawm carob.
