Ntshav qab zib yog ib yam kab mob autoimmune uas kuaj pom nyob rau hauv 40% ntawm cov neeg. Qhov ua rau ntawm tus kab mob yog ntau yam. Qhov no yog xeeb ntxwv, tswj hwm kev ua neej tsis zoo thiab kev ntxhov siab.
Qhov kev hloov kho ntawm cov kab mob phom sij tuaj yeem ua rau ntau qhov tsis zoo (neuropathy, retinopathy, mob ko taw mob ntshav qab zib), yog li nws tseem ceeb heev rau cov neeg mob ua raws li cov zaub mov tshwj xeeb, uas yuav ua rau tswj kev zais ntawm cov tshuaj insulin.
Rau cov ntshav qab zib, ib lub rooj tshwj xeeb ntawm cov khoom lag luam tau ntev ntev tau tsim, qhov twg lawv glycemic Performance index yog qhia. Tab sis qhov kawg ntawm lub xyoo pua xeem, ntxiv rau qhov ntsuas no, ib qho insulin index kuj tseem tau pom, uas yuav luag zoo tib yam li GI. Tab sis nws muab tawm tias hauv cov khoom noj muaj protein ntau qhov ntsuas no yuav txawv me ntsis.
Yog li dab tsi yog cov insulin index? Nws tuaj yeem pab tau li cas thaum poob phaus? Thiab yuav ua li cas siv lub rooj nrog cov ntsuas no.
Insulin thiab glycemic Performance index: nws yog dab tsi thiab dab tsi yog lawv qhov txawv?
Cov neeg muaj kev noj qab haus huv feem ntau paub cov zaub mov glycemic yog dab tsi. GI xav txog qib ntawm kev nqus ntawm cov carbohydrates ntau hauv lub cev thiab ua li cas lawv saturate cov ntshav nrog piam thaj. Yog li, GI qhov ntsuas tau muab xam los ntawm saib yuav ua li cas cov khoom lag luam tshwj xeeb tuaj yeem nce qhov siab ntxiv ntawm cov piam thaj hauv cov ntshav.
Lub glycemic Performance index yog xam raws li hauv qab no: tom qab siv cov khoom, rau ob teev, txhua 15 feeb, kuaj ntshav rau cov piam thaj. Hauv qhov no, cov piam thaj dog dig tau coj los ua qhov chaw cim cia - sib piv ntawm 100 g = 100%, lossis 1 g suab thaj sib raug rau 1 cov lus sib xyaw ntawm GI.
Raws li, thaum glycemic qhov ntsuas ntawm qhov khoom tau nce, tom qab ntawd cov theem ntawm cov piam thaj hauv cov ntshav tom qab nws siv yuav siv ntau. Thiab qhov no yog qhov txaus ntshai tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib, uas cuam tshuam tsis zoo rau kev ua haujlwm ntawm txhua yam muaj sia. Yog li, cov neeg mob zoo li no tau kawm los laij GI ntawm nws tus kheej, ua zaub mov noj rau nws.
Txawm li cas los xij, feem ntau tsis ntev los no, kev tshawb nrhiav tshwj xeeb tau ua uas tsis tsuas yog kuaj txog theem ntawm cov piam thaj nkag mus rau hauv cov ntshav, tab sis kuj yog lub sijhawm tso tawm cov kua dej los ntawm qab zib. Tsis tas li ntawd, qhov yuav tsum tau ua ua ntej rau qhov tshwm sim ntawm lub tswv yim ntawm cov insulin index yog tias tsis tsuas yog cov carbohydrates pab txhawb kev tsim cov tshuaj insulin. Nws tau muab tawm tias cov khoom lag luam uas muaj cov carbohydrate (ntses, nqaij) kuj ua rau muaj kev cuam tshuam tawm cov insulin mus rau hauv cov ntshav.
Yog li, insulinemic Performance index yog tus nqi uas qhia tau los ntawm insulin teb ntawm qhov khoom. Tshwj xeeb, xws li qhov ntsuas no tseem ceeb heev uas yuav tsum xav txog hom ntshav qab zib hom 1, kom qhov ntim ntawm cov tshuaj insulin tuaj yeem txiav txim siab tau kiag li.
Txhawm rau paub tias glycemic thiab insulin Performance index txawv li cas, koj yuav tsum nkag siab tias lub cev ua haujlwm li cas, tshwj xeeb cov txheej txheem metabolic uas tshwm sim hauv cov plab hnyuv plab zom mov. Raws li koj paub, qhov tseem ceeb ntawm lub zog nkag mus rau lub cev hauv cov txheej txheem ntawm cov khoom noj muaj cov khoom noj khoom haus metabolism, nyob rau hauv qhov kev sib tsoo ntawm carbohydrates tau muab faib ua ob peb theem:
- Tau txais cov zaub mov pib yuav tsum yaim, yooj yim carbohydrates yog hloov mus rau fructose, qabzib thiab txeem cov ntshav.
- Lub tshuab nruab nrab ntawm kev sib cais ntawm cov carbohydrates yog qhov ntau dua thiab ntev, nws yog kwv nrog kev koom tes ntawm enzymes.
- Yog tias cov khoom noj tau haus ntxiv, tom qab ntawd cov piam thaj nkag mus rau hauv cov hlab ntshav thiab cov kua phais ua cov tshuaj hormones. Cov txheej txheem no yog yam ntxwv ntawm insulin teb.
- Tom qab dhia hauv insulin tau tshwm sim, qhov tom kawg ua ke nrog piam thaj. Yog tias cov txheej txheem no mus tau zoo, ces lub cev tau txais lub zog tsim nyog rau lub neej. Nws cov seem ua tiav rau hauv glycogen (tswj hwm kev suav zoo nyob hauv qab), uas nkag mus rau cov leeg thiab mob siab.
Yog tias cov txheej txheem hauv lub cev hauv lub cev tsis ua tiav, tom qab ntawd cov rog rog nres kom nqus cov insulin thiab ntshav qabzib, uas ua rau lub cev hnyav thiab ntshav qab zib. Yog li, yog tias koj paub yuav ua li cas carbohydrates muaj kev cuam tshuam hauv cov metabolism, ces koj tuaj yeem nkag siab qhov sib txawv hauv qhov ntsuas.
Yog li, glycemic index qhia txog kev kawm txog ntshav qabzib nyob rau hauv cov ntshav tom qab noj qee yam khoom, thiab nws cov insulin index nyob rau hauv qab no, qhia qhov feem ntawm cov piam thaj hauv cov ntshav thiab lub sijhawm ntawm insulin secretion.
Tab sis ob qho ntawm cov ntsiab lus no yog sib cuam tshuam.
Khoom AI Cov Lus
Hmoov tsis zoo, nws tsis tuaj yeem txiav txim siab nws tus kheej ntawm insulin qhov ntsuas ntawm cov khoom lag luam. Yog li, koj tuaj yeem siv daim ntawv teev cov npe tshwj xeeb. Yog li, yog tias peb piv cov kabmob AI ntawm qee cov khoom lag luam nrog GI, cov ntsuas yuav muaj raws li nram no: yogurt - 93, tsev cheese - 120/50, mis nyuj khov - 88/72, ncuav mog qab zib - 85/63, legumes - 165/119, txiv hmab - 83/76, ntses 58/27.
Cov no yog cov khoom lag luam nrog qhov muaj qhov ua tau zoo ntawm insulin, ua rau muaj kev nce siab hauv cov ntshav qab zib thiab cuam tshuam rau cov kua dej. Cov lus ntawm insulin index ntawm cov khoom nrog tib tus nqi, suav nrog txiv tsawb - 80; khoom qab zib - 74; cov khob cij dawb - 101; oatmeal - 74, hmoov nplej - 94.
Cov khoom muaj cov tshuaj insulin tsawg thiab glycemic siab yog:
- qe - 33;
- granola - 42;
- nplej zom - 42;
- ncuav qab zib - 88;
- mov - 67;
- nyuaj cheese - 47.
Ntxiv rau, cov khoom lag luam nrog AI siab yog cov tais diav uas muaj ntau lub hauv paus uas tau txais kev kho cua sov, thiab cov dej cawv muaj cawv. Nws yog tsim nyog sau cia tias ib qho ua tiav cov npe ntawm insulin tsis yooj yim nrhiav. Yog li, rau qhov tseeb suav ntawm cov ntsuas no, koj yuav tsum paub tias cov khoom noj mis nyuj muaj ib txwm AI siab dua, piv txwv li, zaub.
Hauv cov ntses thiab nqaij, kabmob AI li ntawm 50-60, hauv qe qe - 31, hauv lwm yam khoom lag luam, GI thiab AI feem ntau sib txawv me ntsis.
Cov tshuaj insulin kis ntawm cov khoom noj siv mis
Nws yog qhov tsim nyog tias qhov insulin Performance index ntawm tsev cheese yog 120, thaum nws GI tsuas yog 30 units. Qhov no yog vim qhov tseeb hais tias cov khoom noj mis nyuj no tsis ua rau muaj kev nce qib hauv cov piam thaj hauv cov ntshav, thiab tus poov dej ua pa rau qhov kev nqus ntawm cov khoom thiab tsim tawm ib qho insulin tso tawm.
Qhov kev phais plab hormonal muab cov lus txib hais txog cov chaw cia ntawm cov nqaij adipose, txwv tsis pub lub cev hlawv cov roj tuaj, vim tias lipase (lub zog ua rau lub cev muaj roj) tseem muaj qhov txhaws. Yog li, koj yuav tsum tau noj cov tsev cheese nrog carbohydrates, vim tias qhov ntsuas GI tsawg dua. Txawm li cas los xij, qhov no tsis tas yuav ua rau cov tshuaj insulin.
Yog li ntawd, yog tias koj sib xyaw ib feem ntawm cov mis nyuj skim nrog cov khoom uas muaj GI tsawg, ces lawv cov glycemic index yuav nce sai. Yog li ntawd, cov neeg uas nyiam noj porridge nrog mis nyuj yuav tsum paub tias cov ntsiab lus ntawm calorie ntawm cov zaub mov yuav yog qhov ntau.
Yog li, ib qho khoom noj mis nyuj ua txhawb tau qhov kev tso tawm ntawm cov tshuaj insulin. Txawm li cas los xij, mis nyuj protein hauv kev sib piv nrog rau lwm cov zaub mov muaj protein ua rau muaj qhov tsis txaus insulin. Qhov tshwj xeeb tsuas yog whey. Yam ntshav qab zib hom 2 tuaj yeem haus tau vim tias cov khoom muaj GI thiab AI tsis txaus.
Kev tshawb nrhiav los ntawm cov ntshav qab zib hom 2 tau qhia tias thaum noj whey protein, cov tshuaj insulin nce rau 55%, thiab cov lus teb nyob rau qabzib poob qis txog 20%. Cov ncauj lus tseem suav nrog mov ci thiab mis nyuj (0.4 L) hauv zaub mov noj, qhov txiaj ntsig ntawm qhov AI nce ntxiv mus rau 65%, thaum cov piam thaj tseem nyob li qub.
Tab sis yog tias cov mis nyuj sib npaug nrog cov nplej zom, tom qab ntawv AI yuav nce ntxiv 300%, thiab cov ntshav qab zib cov ntshav yuav tsis hloov. Kom txog rau thaum tam sim no, science tsis paub xyov yog vim li cas xws li tus kab mob muaj teeb meem rau cov mis nyuj yog provoked. Txawm li cas los xij, nws tsis tuaj yeem hais tias cov khoom noj muaj mis nrog ib qho insulin index yog qhov muaj txiaj ntsig zoo ua rau kev rog thiab ntshav qab zib.
Qhov ntsuas insulin yog dab tsi yuav qhia rau tus kws tshaj lij hauv video hauv tsab xov xwm no.
