Nrog rau cov ntshav qab zib kom muaj zog thiab hauv kev tawm tsam kom hnyav dhau thaum lub sijhawm npaj kev noj zaub mov noj, koj yuav tsum xaiv cov khoom lag luam los ntawm lawv cov glycemic index. Qhov ntsuas no qhia txog feem ntau ntawm cov piam thaj ntawm cov piam thaj, uas tau haus los ntawm kev siv cov khoom lag luam lossis haus. Rau cov mob ntshav qab zib tsis yog-insulin, kev noj haus GI yog kev kho mob tseem ceeb, thiab nrog insulin-tiv thaiv kev mob ntshav qab zib, nws pab txo cov kev pheej hmoo ntawm cov teeb meem ntawm cov kab mob hauv lub nruab nrog cev thiab kev txhim kho glycemia.
Ntxiv rau tus nqi no, nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib hom 1 kom paub cov qhob cij (XE) ntawm cov khoom. Tus nqi ntawm cov tshuaj hormone ntau npaum li cas ntawm luv luv lossis ultrashort insulin txhaj tam sim ntawd tom qab ib pluas noj yog nyob ntawm seb muaj pes tsawg ntawm cov khob cij noj. Hnub, cov neeg mob raug tso cai rau noj kom tsawg li 2.5 XE.
Tus nqi ntawm XE, nws tseem hu ua chav tsev carbohydrate, conventionally qhia tias muaj cov carbohydrates hauv qhov khoom. Ib chav ua mov ci yog sib npaug ntawm kaum ob grams ntawm carbohydrates. Piv txwv, cov nyiaj no muaj nyob hauv daim khob cij dawb.
Endocrinologist qhia rau cov neeg mob txog cov khoom uas cov neeg mob ntshav qab zib tuaj yeem noj txhua hnub. Qee zaum, tsis nco qab txog cov uas yuav suav nrog hauv kev noj haus ib zaug lossis ob zaug ib lub lim tiam. Nws yuav hais txog seb txiv tsawb puas muaj feem muaj ntshav qab zib.
Laj Tsawb yog cov khoom lag luam uas tau nyiam los ntawm txhua tus neeg. Nws tsis tsuas yog pab tau rau lub cev, tab sis kuj tseem pheej yig tus nqi. Nws yuav raug coj los sib tham hauv tsab xov xwm no. Cov lus nug hauv qab no tau txiav txim siab - yog nws puas tuaj yeem noj tsawb rau ntshav qab zib, lawv cov glycemic index (GI), cov ntsiab lus ntawm cov calorie thiab cov nyiaj ntawm XE, cov txiaj ntsig thiab kev puas tsuaj ntawm cov txiv no, cov txiv no puas muaj cov tshuaj insulin-txo cov khoom, muaj pes tsawg lub tsawb uas muaj peev xwm ua tau rau ntshav qab zib.
Txiv tsawb yog dab tsi?
Tam sim ntawd nws tsim nyog piav txog qhov twg GI yuav txo qis cov ntshav qabzib hauv cov ntshav, thiab ntawm qhov tsis tooj, tuaj yeem nce qhov ntsuas no. Khoom noj khoom haus thiab dej haus "nyab xeeb" yog cov uas tsis suav ntau tshaj 49 units suav nrog. Tsis tas li, cov neeg mob qee zaum noj zaub mov, tsis pub ntau tshaj 2 zaug hauv ib lis piam, nrog tus nqi ntawm 50 - 69 units. Tab sis cov zaub mov nrog GI ntawm 70 units lossis ntau dua tuaj yeem ua rau hyperglycemia thiab lwm yam tsis zoo rau kev noj qab haus huv ntawm cov ntshav qab zib.
Tsis tas li, cov neeg mob yuav tsum paub txog hom kev ua cov khoom lag luam nce tus nqi glycemic. Yog li, cov txiv hmab txiv ntoo thiab cov txiv hmab txiv ntoo thiab kua txiv ntoo, txawm tias ua los ntawm cov khoom lag luam nrog GI tsawg, muaj qhov ntsuas siab thiab nce ntshav qab zib sai. GI kuj tseem tuaj yeem nce ntxiv nyob rau hauv rooj plaub thaum cov txiv hmab txiv ntoo lossis cov txiv hmab txiv ntoo coj mus rau lub xeev tsis huv, tab sis me ntsis.
Txhawm rau kom nkag siab tias nws puas muaj peev xwm noj tsawb rau mob ntshav qab zib hom 2, koj yuav tsum kawm nws qhov ntsuas thiab cov ntsiab lus ntawm calories. Tom qab tag nrho, nws yog ib qho tseem ceeb kom tsis suav cov zaub mov muaj calorie ntau los ntawm kev noj zaub mov noj rau cov ntshav qab zib, ua rau cov rog, kev tsim cov plahaum roj ntshav thiab txhaws ntawm cov hlab ntshav.
Txiv tsawb muaj lub ntsiab hauv qab no:
- lub glycemic index ntawm txiv tsawb yog 60 units;
- cov ntsiab lus tsis ntau ntawm cov txiv ntoo tshiab ib 100 grams yog 89 kcal;
- cov ntsiab lus tsis muaj kuab ntawm txiv tsawb qhuav ncav cuag 350 kcal;
- hauv 100 milliliters ntawm cov txiv tsawb, tsuas yog 48 kcal.
Saib ntawm cov ntsuas no, nws tsis yooj yim sua kom muab cov lus teb meej meej seb tsawb noj tau los ntawm kev muaj ntshav qab zib hom thib ob. Tib lub ntsuas rau hauv pineapple.
Qhov ntsuas yog nyob hauv nruab nrab, uas txhais tau hais tias tsawb tuaj yeem txais tau nyob rau hauv cov zaub mov tsuas yog muaj kev zam, ib zaug lossis ob zaug ib lub lim tiam. Tib lub sijhawm, ib qho yuav tsum tsis txhob ris cov ntawv qhia zaub mov nrog lwm cov khoom lag luam nrog qhov nruab nrab GI.
Muaj txiv tsawb rau tus mob ntshav qab zib, nws yuav tsum muaj tsawg thiab tsuas yog thaum muaj ib txwm muaj cov kab mob.
Cov txiaj ntsig ntawm txiv tsawb
Tsawg tus neeg paub tias txiv tsawb ib leeg muaj ib yam khoom xws li serotonin. Hauv cov tib neeg nws tseem hu ua keeb kwm ntawm kev zoo siab. Vim li ntawd cov kws kho mob tau hais - "noj ntau tsawb yog tias koj muaj kev ntxhov siab."
Kev tsawb rau cov neeg mob ntshav qab zib yog qhov tseem ceeb vim tias nws tawm tsam o ntawm qhov qis qis, thiab qhov no yog qhov teeb meem tshwm sim ntawm ntau tus neeg tub rog ntawm tus kab mob "qab zib". Tsis tas li, cov txiv ntoo zoo li no tau pom zoo kom noj rau cov neeg uas muaj teeb meem ntawm txoj hnyuv plab.
Nws yuav tsum tau xav nyob rau hauv lub siab tias cov piam thaj hauv cov txiv tsawb pab tshem tawm cov kua hauv lub cev. Yog li, nyob rau lub sijhawm sov lub caij, cov txiv hmab txiv ntoo no zoo dua rau kev txwv ib ntus ntawm cov khoom noj.
Txiv tsawb muaj cov as-ham hauv qab no:
- serotonin;
- zinc;
- poov tshuaj
- hlau
- calcium
- tooj liab
- provitamin A;
- B vitamins;
- ascorbic acid;
- tshuaj vitamin PP.
Laj Tsawb muaj lub txiaj ntsig zoo rau tib neeg lub cev:
- tawm tsam nrog kev nyuaj siab;
- nqa cov khoom muaj astringent;
- normalize lub plab zom mov.
Vim tias cov ntsiab lus qab zib hauv cov txiv tsawb muaj ntau, nws tuaj yeem noj tsis pub ntau tshaj ob zaug hauv ib as thiv nrog mob ntshav qab zib hom 2. Tab sis rau cov neeg muaj kev noj qab haus huv, cov txiv hmab txiv ntoo no tau pom zoo rau kev siv txhua hnub, vim nws muaj txiaj ntsig zoo.
Nws tseem tsim nyog pom tias lub txiv tsawb yuav yog cov khoom noj txom ncauj zoo yog tias cov mob ntshav qab zib tau haus cawv rau hnub no, vim tias cov txiv tsawb muaj suab thaj ntau dua lwm cov txiv ntoo thiab zaub.
Thiab thaum haus cawv, nws yog ib qho tseem ceeb heev los muab lub cev nrog cov carbohydrates los tiv thaiv kev mob ntshav qab zib.
Yuav noj txiv tsawb haus ntshav qab zib li cas
Tsawb rau cov ntshav qab zib hom 2 yuav tsum tau noj tshiab raws li cov khoom lag luam ywj siab, lossis ntxiv rau txiv hmab txiv ntoo cov zaub xas lav nrog kefir lossis lwm yam khoom noj muaj kua qaub.
Ib lub txiv tsawb hauv qab nplooj ntoo, txawm hais tias ua noj tsis muaj qab zib, nws tsis yog qhov kev xaiv zoo tshaj plaws rau kev pab cov txiv no ntawm lub khob muaj ntshav qab zib. Ntxiv nrog rau qhov siab txiv tsawb siab, daim ntawv qhia ua lub nra hnyav nrog kev siv cov hmoov nplej, ntxiv rau qhov nruab nrab GI. Muaj pes tsawg grams ntawm cov txiv hmab txiv ntoo tuaj yeem noj zaub mov noj tshwj tsis yog? Zoo li lwm yam khoom lag luam nrog qhov ntsuas nruab nrab, tsis pub ntau tshaj 150 gram raug tso cai.
Daim ntawv qhia rau cov txiv hmab txiv ntoo nyias tau qhia hauv qab no. Tag nrho cov khoom xyaw muaj qhov ntsuas me me. Piv txwv li, lub glycemic Performance index ntawm txiv apples, tsis hais txog ntawm ntau yam, tsis tshaj 35 units. GI mandarin sib npaug 40 units. Nws tuaj yeem hloov kho raws li tus neeg nyiam saj ntawm tus neeg.
Cov khoom xyaw hauv qab no yuav tsum:
- ib tug txiv tsawb;
- ib cov kua txiv;
- ib rab ntaj;
- cinnamon - yeem;
- 100 milliliters ntawm kefir los yog unsweetened yogurt.
Tev tangerine thiab txiav cov hlais ib nrab hauv ib nrab, tshem tawm cov tub ntxhais ntawm lub kua, txiav rau hauv me me, zoo li txiv tsawb.
Muab cov txiv hmab txiv ntoo tso rau hauv lub tais thiab lub caij nrog cov khoom noj siv mis. Ua nyob rau hauv ib lub tais, sprinkle cinnamon on to top zaub xam lav.
Hauv daim foos no, tsawb rau cov ntshav qab zib hom 2 yuav tsis ua mob rau lub cev, tab sis, ntxiv rau nws nrog cov vitamins thiab cov zaub mov muaj txiaj ntsig zoo.
GI Noj Qab Haus Huv
Mob ntshav qab zib mellitus ua lub luag haujlwm rau tus neeg mob noj zaub mov thiab dej haus nrog GI tsawg. Txawm li cas los xij, lub hauv paus ntsiab lus no tseem ua raws li cov tib neeg tawm tsam nrog kev hnyav dhau. Qhov kev noj haus zoo li no ua rau cov ntshav qab zib tsawg, nws muaj qhov txo qis hauv cov roj (cholesterol) phem hauv lub cev.
Nrog ntshav qab zib hom 2, koj tuaj yeem tsuas muaj protein hnub ib zaug ib lub lim tiam, tab sis tsuas yog tias koj muaj rog rog lossis rog rog rog. Tab sis nyob rau hnub ntawd, nws yog ib qho tsim nyog yuav tau ua tib zoo saib xyuas kev noj qab nyob zoo thiab kev xav ntawm cov piam thaj hauv cov ntshav. Tom qab txhua tus, muaj mob thaum lub cev ntawm cov ntshav qab zib hnov mob tsis zoo rau cov zaub mov muaj protein ntau.
Kev noj haus glycemic index ntseeg tau tias ua rau muaj txiaj ntsig sai thiab kav ntev ntawm kev sib ntaus tawm tsam cov rog thiab ntshav qabzib. Qhov loj tshaj plaws yog negate kev siv cov zaub mov nrog nruab nrab thiab siab GI.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, Elena Malysheva hais txog cov txiaj ntsig ntawm tsawb.
