Txhawm rau paub cov suab thaj muaj ntau npaum li cas hauv zaub mov, nrhiav qhov muaj qee yam ntshav qab zib mellitus thiab cov uas tab tom hnyav nrog rog dhau los. Txhawm rau txhawm rau paub cov zaub mov uas muaj suab thaj thiab zaub mov uas muaj suab thaj tsawg, saib rau lub rooj glycemic (GI). Qhov ntsuas no qhia qhov cuam tshuam ntawm ib qho khoom lag luam lossis haus dej ntawm cov ntshav piam thaj.
Ntau tus neeg txiav txim siab lawv tus kheej ntawm kev txiav txim siab cais tawm ntawm lawv cov zaub mov system ntawm cov khoom noj uas muaj suab thaj ntau, tib lub tswv yim thiab saib xyuas cov neeg siv khoom. Qhov no tso cai rau koj los ua kom cov ntshav khov hauv lub cev, ua kom yuag ntawm qhov hnyav dua thiab txhim kho kev ua haujlwm ntawm ntau lub cev.
Kab lus no nthuav qhia cov npe khoom noj uas muaj suab thaj ntau, cov lus qhia cov khoom noj nrog cov piam thaj yam tsawg kawg, ib nqe lus txhais ntawm glycemic index thiab siv nws li cas, khoom noj khoom haus zoo yog dab tsi nrog cov piam thaj tsawg kawg.
Glycemic Khoom Taw Qhia
Cov ntsiab lus no muab lub tswv yim ntawm cov carbohydrates hauv cov zaub mov. Lawv tuaj yeem ua sai sai thiab nyuaj rau kev sib cais. Nws yog tom kawg carbohydrates uas yuav tsum tau nyiam - lawv muaj tsawg kawg ntawm cov piam thaj (piam thaj) thiab ntev ntev ua rau ib tus neeg xav zoo li zaum. GI ntawm cov khoom lag luam zoo li no yuav tsum tsis pub ntau tshaj 49 koog. Kev noj haus uas muaj cov khoom lag luam zoo li no tuaj yeem txo qis cov ntshav qabzib hauv cov ntshav, nullifying txoj kev txhim kho ntawm cov kev mob phem txaus li ntshav qab zib. Cov neeg saib xyuas cov neeg siv khoom siv coj los ua qhov tseeb tias cov zaub mov thiab dej haus nrog GI tsawg yuav tsum tau nyiam.
Glycemic Performance index ntawm 50 txog 69 units yog txiav txim siab nruab nrab. Rau cov mob ntshav qab zib, cov zaub mov no tau txais kev pom zoo tsuas yog kev zam thiab nws muaj nyob rau hauv kev noj haus yog nyob rau hauv qhov xwm txheej ntawm kev zam, tsis pub ntau tshaj ob zaug hauv ib lub lis piam. Cov piam thaj rau cov zaub mov muaj qhov ntsuas qis ntawm 70 units lossis siab dua.
Muaj cov ntsiab lus uas cuam tshuam rau qhov nce hauv glycemic Performance index - qhov no yog kev kho cua sov thiab hloov pauv kom xwm yeem. Thawj qhov cuam tshuam txog zaub, uas yog, carrots thiab beets. Lawv qhov ntsuas nyob rau hauv daim ntawv nyoos tsis tshaj li 35 units, tab sis hauv daim ntawv rhaub los yog kib nws ncav txog 85 units.
Hloov kev xwm yeem cuam tshuam rau kev ua tau zoo ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Hauv qhov no, nws yog txwv tsis pub ua kua txiv thiab kua txiv ntoo los ntawm lawv. Qhov tseeb yog tias nrog cov qauv no ntawm kev kho mob, lawv poob fiber ntau, uas yog lub luag haujlwm rau cov khaub ncaws tsis sib xws ntawm cov piam thaj mus rau hauv cov ntshav.
Xam seb cov khoom nws muaj dab tsi, thiab hauv cov khoom qab zib ntau npaum li cas yuav pab GI, uas yog:
- qhov ntsuas ntawm 0 - 49 ntsuas yog suav tias yog qis - cov no yog cov khoom lag luam nrog qhov muaj pes tsawg kawg ntawm cov piam thaj;
- qhov taw qhia ntawm 50 - 69 ntu yog txiav txim siab nruab nrab - hom kab mob ntshav qab zib no tuaj yeem noj tsuas yog qee zaus, tab sis cov neeg noj qab haus huv txhua hnub nyob rau hauv kev sim;
- qhov taw qhia ntawm 70 units thiab sab saud yog suav tias yog cov piam thaj ntau hauv cov zaub mov.
Raws li qhov no, peb tuaj yeem xaus tias cov khoom noj glycemic Performance index muaj suab thaj tsawg.
Cov Khoom Muag Khoom
Rau cov pib, koj yuav tsum xav txog cov khoom noj uas nrov tshaj plaws hauv koj cov zaub mov noj txhua hnub. Thawj qhov chaw yog nyob ntawm qos yaj ywm. Tab sis, hmoov tsis, hauv ib daim ntawv (hau, kib, ci) nws cov glycemic Performance index yog 85 ntu.
Cov hmoov txhuv nplej siab, uas yog ib feem ntawm cov qoob loo hauv paus, yog liam. Lawv txo qis, txawm tias me ntsis, qos yaj ywm ntsuas hauv txoj kev hauv qab no - pre-tsau nws hauv dej txias thaum hmo ntuj.
Mov nplej dawb kuj tseem ua kom puas tsuaj. Cov neeg saib xyuas kev noj qab haus huv pom zoo hloov nws nrog mov ntawm lwm hom uas muaj glycemic tsawg. Nws ntseeg tias cov txhuv dawb yog qhov tsis tshua muaj mob.
Dab tsi yog tus nqi ntawm GI ntawm cov nplej ntawm ntau ntau yam, yog hais hauv qab no:
- steamed dawb mov - 85 units;
- cov nplej basmati - 50 chav nyob;
- xim av (xim av) mov - 55 units;
- qus (dub) mov - 50 units.
Cov piam thaj hauv qab zib kuj tseem yuav muaj nyob hauv cov khoom lag luam, piv txwv li, hauv cov dej haus thiab kua txiv ntawm kev ua lag luam. Lawv cuam tshuam ncaj qha rau kev txhim kho kev rog thiab tshwm sim ntawm pathologies ntawm endocrine system (mob ntshav qab zib).
Siab qab zib cov ntsiab lus hauv cov hmoov nplej khoom. Cov khoom xyaw "tsis zoo" yuav raug liam - margarine, butter, qab zib, hmoov nplej. Txawm hais tias koj tau txais cov qog ntshav qab zib, qhov twg, qhov tseeb, tsis muaj qab zib, lub cev tau txais fructose, uas tseem yuav ua rau cov concentration ntawm cov piam thaj hauv cov ntshav ntau dua.
Txhawm rau teb cov lus nug - cov zaub mov dab tsi yuav tsum raug cais tawm ntawm kev noj haus lossis tsawg kawg txwv tsis pub siv, cov npe hauv qab no yog nthuav tawm. Cov piam thaj ntau hauv cov khoom lag luam hauv qab no:
- qos yaj ywm
- mov dawb;
- cov hmoov nplej ci ntawm qib siab tshaj plaws;
- haus dej haus thiab kua txiv;
- cov kua txob, ketchups, mayonnaise;
- khoom qab zib - chocolate, khoom qab zib, marshmallows, marmalade.
Tau nkag siab txog cov khoom noj uas muaj cov suab thaj ntau, koj tuaj yeem txhim kho txoj kev tsim khoom noj zoo.
Txiv hmab txiv ntoo thiab berries
Tus nqi ntawm txiv hmab txiv ntoo thiab txiv ntoo hauv cov zaub mov yog qhov muaj nqis. Lawv saturate lub cev nrog cov vitamins, minerals, organic acids thiab
Kev xaiv cov txiv hmab txiv ntoo thiab txiv ntoo qab zib nrog cov ntsiab lus tsis muaj qab zib yog qhov dav heev. Ntau tsawg los txwv cov khoom los ntawm pawg no. Cov neeg saib xyuas cov neeg siv pom zoo xaiv cov khw muag khoom noj tau ntseeg rau cov txiv hmab txiv ntoo thiab txiv ntoo. Qhov no ua rau lawv ua tiav qhov kev ib puag ncig zoo.
Txhawm rau tswj cov kev ntsuas ntawm cov piam thaj hauv cov ntshav, nws raug nquahu kom noj cov txiv hmab txiv ntoo thaum sawv ntxov lossis ua ntej kev kawm ncaws pob. Yog li cov piam thaj ntau yuav nqus tau los ntawm lub cev.
Txhawm rau kom paub seb cov khoom noj twg muaj cov piam thaj tsawg tshaj plaws, yuav teev cov npe hauv qab no:
- kua thiab pear;
- plum;
- currants liab thiab dub;
- txiv pos nphuab thiab txiv pos nphuab;
- txiv pos nphuab;
- gooseberry;
- Mulberry
- txhua hom txiv qaub ntsuab - txiv qaub, txiv qaub, txiv kab ntxwv, mandarin, txiv kab ntxwv qaub;
- Apricot
- nectarine thiab txiv duaj.
Cov piam thaj loj tshaj nyob hauv cov txiv hmab txiv ntoo thiab cov txiv hauv qab no:
- dib pag;
- lub dib liab;
- persimmon;
- txiv tsawb
Qhov ntau ntau ntawm cov piam thaj yog pom nyob rau hauv tus naj npawb ntawm cov txiv hmab txiv ntoo qhuav - txiv tsawb qhuav, raisins thiab hnub tim.
Qab Zib Cov Khoom Pub Dawb
Yeej, cov khoom noj uas tsis muaj piam thaj yog cov calories ntau vim tias lawv cov rog lossis cov protein. Piv txwv li, glycemic Performance index ntawm hau qaib cov txwv yog xoom units, tus nqi qub rau nqaij qaib, nqaij luav thiab quail. Tus nqi ntawm xoom hauv cov roj zaub - txiv ntseej, paj noob hlis, flaxseed, rapeseed thiab taub dag.
Ib tus neeg uas txiav txim siab los soj ntsuam nws cov zaub mov noj yuav tsum paub txog cov npe khoom uas muaj suab thaj tsawg.
Cov zaub mov zoo li no tsis cuam tshuam zoo rau tib neeg lub cev thiab normalizes ntau lub ntsuas (cov ntshav qabzib hauv cov ntshav, ntshav siab, hemoglobin qib). Tib lub tswv yim yog qhia los ntawm cov neeg siv khoom saib xyuas.
Cov khoom muaj suab thaj hauv ib qho tsawg thiab tsis muaj nws:
- zaub roj;
- nqaij qaib, qaib cov txwv, quail, luav;
- qe dawb;
- cov khoom noj siv mis los ntawm tshis thiab nyuj cov mis - kefir, fermented ci mis, kua mis nyeem qaub, tsis qab zib yogurt, tan, ayran;
- zaub ntsuab - zaub txhwb qaib, dill, leek, basil, zaub ntsuab, zaub xas lav;
- txhua hom zaub qhwv - zaub paj dawb, dawb, xim liab, zaub paj ntsuab, Zaub pob;
- legumes - lentils, chickpeas (Turkish peas), peas;
- pearl barley;
- nceb ntawm txhua yam - oyster nceb, champignons, butter, chanterelles.
Nws tseem yog qhov yuav tsum kawm txog cov khoom siv los ua cov kua qab zib (sweetener). Feem ntau cov khoom qab zib nyob hauv stevia yog cov khoom qab zib. Nws yog tsim los ntawm cov nyom, uas yog ntau zaug dua qab zib dua qab qab nws tus kheej. Nws tseem muaj cov ntsiab lus siab dua ntawm cov as-ham, lub lis piam hauv lwm cov khoom qab zib. Stevia muag hauv pob muag muag (nplooj) thiab hauv cov qauv tshuaj ntsiav muag sai.
Hauv kev xaus, nws tsim nyog sau ua ke ntawm ntau cov txiaj ntsig. Ua ntej, txhawm rau qhov yooj yim ntawm kev ntsuas cov piam thaj hauv cov dej haus thiab cov khoom noj, koj yuav tsum siv cov npe ntawm cov zaub mov nrog qis glycemic index thiab ua raws cov hauv paus ntsiab lus ntawm kev noj zaub mov (tsis txhob noj ntau, noj cov feem thiab feem me me).
Thib ob, koj yuav tsum tsis txhob "nqa mus" nrog cov zaub mov muaj roj, vim tias feem ntau nws muaj calorie siab thiab muaj cov roj (cholesterol) phem. Nyeg, ntau dhau los ntawm kev noj zaub mov roj cov khoom txhawb txoj kev tsim cov roj hauv plaques, thiab tom qab ntawd txhaws cov hlab ntshav.
Daim vis dis aus hauv tsab xov xwm no qhia meej tias cov piam thaj muaj ntau npaum li cas nyob hauv cov zaub mov nrov.
