Kev noj haus glycemic index tau tsim los tau ntev heev, tab sis txoj kev noj mov no tau dhau los ua neeg nyiam hauv xyoo tas los no. Hauv qab glycemic Performance index (GI) koj yuav tsum to taub qhov ntsuas qee qhov taw qhia uas ua kom pom qhov nqi ntawm cov zaub mov tawg, nws hloov mus rau hauv cov khoom tseem ceeb ntawm lub zog.
Muaj tus qauv meej - ntau dua qhov kev hloov pauv ntawm cov zaub mov, qhov ntau dua nws cov glycemic index. Txhawm rau tswj cov theem ntawm cov ntshav qab zib, nws yog qhov yuav tsum tau soj ntsuam cov nyiaj ntawm cov zaub mov carbohydrates hauv tus neeg cov zaub mov, qhov no tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.
Hauv lwm lo lus, txhawm rau kom tsis txhob muaj glycemia nce nrawm, nws yog qhov yuav tsum tau noj cov zaub mov nrog qis glycemic index, rau lub hom phiaj no yooj yim carbohydrates yog hloov nrog cov nyuaj. Txwv tsis pub, ib tug neeg tom qab lub sijhawm luv luv tom qab noj su tuaj yeem hnov cov kev xav ntawm kev tshaib plab, ua rau muaj ntshav qab zib kom tsawg. Tus mob no tseem hu ua kev tshaib kev nqhis cuav. Cov carbohydrates ceev ceev yuav dhau los ua lub cev rog:
- hauv cheeb tsam lub duav;
- ntawm lub plab thiab lub duav.
Cov khoom noj khoom haus roj sib xyaw ua haujlwm hauv qhov sib txawv kiag li, ua tsaug rau kev ncua sij hawm nqus, lawv tsis ua rau muaj qhov sib txawv ntawm cov piam thaj. Kev noj haus glycemic index yog qhov kev qhia pom zoo thawj zaug rau cov neeg mob uas muaj yam type 1 thiab ntshav qab zib hom 2.
Pib qhov twg?
Noj nyob rau ntawm glycemic Performance index tsis nyuaj, kev noj haus yog yooj yim ua raws, hloov tsuas yog qee cov khoom noj uas paub. Cov khoom noj yuav tsum tau txhawb nqa txoj haujlwm ua haujlwm ntawm tus txiav ua qab.
Tom qab ib ntus, nws raug tso cai kom hloov kho rau cov ntawv qhia zaub mov, tab sis cov ntsiab lus ntawm kev noj zaub mov tsis hloov. Qee tus kws kho mob pom zoo kom noj cov protein ntau, vim tias lub cev ua kom zoo dua ntawm nws, thiab cov ntshav qab zib tsis hnov tshaib plab thaum nruab hnub. Txoj hau kev no tseem muaj txiaj ntsig zoo ntawm qhov ntsuas nyhav thiab lub cev tag nrho.
Nws yog kev cai kom muaj cov khoom noj protein:
- ntses
- cov nqaij ntawm cov noog, cov tsiaj;
- khoom noj siv mis;
- nqaij qaib, quail qe;
- txiv ntoo
- legumes.
Ntawm cov ntshav qab zib mellitus ntawm hom thib ob, thawj peb hom khoom lag luam yuav tsum tau muaj cov rog tsawg, nqaij thiab nqaij ntses ntau yuav tsum xaiv cov nqaij ntshiv. Hauv qhov no, lub suab thiab cov zog yuav nyob hauv qhov tsis muaj txwv. Yog li ntawd thaum hmo ntuj lub cev tsis muaj kev tshaib kev nqhis, ua ntej mus pw nws tau raug tso cai kom noj 100-150 grams nqaij, haus kefir.
Cov zaub mov nrog lub siab glycemic Performance index muaj ntau tus lej, ntawm lawv muaj kev nce siab ntawm lub zog, vim muaj qhov muaj zog ntawm lub zog, qhov ua kom tsawg dua.
Tsis tas li ntawd, cov khoom lag luam no muaj qhov tsis zoo uas tsis suav rau hauv cov zaub mov ntawm cov ntshav qab zib, piv txwv li, lub cev tau txais cov khoom noj nrog cov khoom noj tsuas yog lub sijhawm luv luv, qhov ntxim nyiam ntawm lub cev rog, rog, thiab nce siab ntxiv hauv qab zib nce.
Qhov kev xaiv yog ntawm cov khoom
Txij li thaum noj zaub mov glycemic yog ib feem ntawm lub neej ntawm tus neeg mob ntshav qab zib, nws yog qhov yuav tsum tau kawm paub xam GI.
Koj yuav tsum paub tias lub glycemic Performance index ib txwm nyob ntawm qhov ua tau zoo, cov hau kev ntawm kev kho cua sov ntawm cov khoom noj. Qhov tseeb no tseem ceeb heev uas yuav tsum tau xav txog thaum kos cov khoom noj muaj ntshav qab zib.
Qhov ntsuas siab tshaj plaws tau muab rau cov piam thaj, nws tus nqi yog 100.
Cov zaub mov tuaj yeem nrog tus lej glycemic:
- qis - khoom noj khoom haus nrog qhov ntsuas qis dua 40;
- nruab nrab - los ntawm 40 txog 70;
- siab - tshaj 70.
Kev noj haus ntawm cov zaub mov glycemic qhia tus tib neeg mus kom ze thiab ua raws li tsoomfwv, cov ntawv qhia zaub mov tuaj yeem raug kos, pib los ntawm kev nyiam ntawm tus neeg mob, nws lub peev xwm nyiaj txiag.
Rau kev yooj yim, cov kws qhia noj haus hais kom siv tswv yim. Yog li, hauv qhov ntau thiab tsawg koj tuaj yeem noj cov txiv hmab txiv ntoo:
- pears
- txiv apples
- txiv kab ntxwv
- txiv pos nphuab.
Cov txiv hmab txiv ntoo uas tsis txawv tau txwv, ntev li ntawm kiwi mus rau cov ntoo thuv txiv ntoo, hauv kev sim nws yog qhia tias yuav tsum tau haus cov txiv ntoo thiab txiv hmab.
Txhua yam yog ntau yooj yim dua nrog zaub, tsuas yog pob kws tsis pom zoo, thiab ntxiv hau beets, carrots. Cov zaub ntxiv tuaj yeem noj hauv qhov ntau, tab sis nyob rau hauv qhov laj thawj. Yog hais tias ib tus neeg nyiam qos yaj ywm, uas muaj ntshav qab zib nws yog qhov zoo dua tsis txhob sib zog nws nrog overcooked, ci qos yaj ywm. Qhov zoo tshaj plaws, cov qos yaj ywm hluas tau noj, nws muaj cov hmoov txhuv nplej siab tiv thaiv, uas txo cov piam thaj, muaj cov txiaj ntsig zoo ntawm microflora thiab cov hnyuv muaj nuj nqi.
Nws yog tsis yooj yim sua rau cov ntshav qab zib noj mov polished; nws tau hloov nrog cov nplej xim av. Macaroni yuav tsum tau xaiv tsuas yog los ntawm durum nplej, noj lawv txias.
Ib puas feem pua khoom siv tsis raug rau cov ntshav qab zib yog khob cij dawb, nws yuav tsum muab pov tseg, nws yuav tsum yog ua los ntawm hmoov nplej dawb.
Dab tsi yuav tsum yog cov khoom noj?
Lub hom phiaj tseem ceeb ntawm kev noj zaub mov glycemic rau cov ntshav qab zib yog qhov kev txwv ntawm kev ua kom yooj yim carbohydrates uas ua rau nce cov concentration ntawm cov ntshav qab zib.
Nws xav tias tus neeg mob ntshav qab zib yuav tau noj zaub mov me me txhua 3-4 teev, nws yog qhov tsim nyog yuav tau noj tshais, su, hmo thiab khoom noj txom ncauj thaum noj mov loj. Thiab koj yuav tsum noj haus li kev xav noj qab nyob zoo thiab noj qab nyob zoo.
Xws li kev noj zaub mov zoo yuav pab txo qhov hnyav tsis muaj kev ntxhov siab rau tus mob ntshav qab zib, ntawm qhov nruab nrab, koj tuaj yeem tshem ntawm ib phaus ntawm lub cev rog hauv 7 hnub.
Cov qauv ntawv qhia zaub mov nrog tus lej qis glycemic:
- tshais - ib khob mis, oatmeal nrog txiv apples, raisins;
- noj su - zaub kua zaub, ib qho me me ntawm cov khob cij dub, tshuaj ntsuab hauv tshuaj yej, ob peb plums;
- noj hmo - nqaij ntshiv, coarse hmoov nplej zom, zaub xam lav, cov kua mis nyeem yog roj tsawg.
Nruab nrab ntawm cov zaub mov no koj yuav tsum tau noj me me ntawm zaub, txiv ntoo, haus dej tshuaj yej.
Thaum noj zaub mov nrog qhov qis glycemic Performance index tau xyaum los ntawm kev mob ntshav qab zib rau qhov kev poob phaus, koj yuav tsum paub tias txawm tias cov zaub mov nrog glycemic qis qis yuav muaj cov rog rog ntau ntxiv. Yog li, koj yuav tsum tsis txhob noj cov khoom lag luam. Nws tseem raug txwv tsis pub muab cov khoom noj sib xyaw nrog GI siab thiab qis, piv txwv li, porridge thiab omelet los ntawm qe.
Lwm qhov kev pom zoo yog tias ua ntej kev tawm dag zog, zaub mov noj nrog qhov nruab nrab lossis tseem siab glycemia, vim tias nws yuav nqus tau sai, txaus lub cev lub cev nrog cov tshuaj uas tsim nyog. Nrog cov kauj, kev tsim tawm hauv insulin yog tsa, lub zog tseem ceeb yog rov qab, glycogen tuaj yeem tsim tawm rau cov leeg nqaij.
Nws yog qhov sib npaug tseem ceeb rau kev saib xyuas lub sijhawm ntawm kev kho cua sov, cov zaub mov siav ntev dua, nws cov glycemia ntau dua.
Nws tseem zoo dua rau qhov tsis kam lees qhov kev txiav me me ntawm cov khoom lag luam, cov zaub mov txig muaj cov glycemic siab dua rau tag nrho daim ntawv.
Tsawg Glycemic Recipes
Muaj ntau cov kev xaiv rau cov tais diav rau cov ntshav qab zib, cov hauv qab no yog cov zaub mov nrov tshaj plaws hauv cov zaub mov uas tsis muaj glycemic, thiab cov zaub mov tsis tas yuav cov khoom siv tshwj xeeb cov nqi, cov tais diav tau npaj sai sai.
Noj tshais
Rau pluas tshais, koj tuaj yeem noj oatmeal hauv cov mis nyuj skim, ntxiv me me ntawm cov txiv ntoo, ib qho kua. Nws yog qhov zoo kom noj cov zaub mov hauv tsev muaj roj tsawg thiab haus nws nrog ntsuab ces tsis muaj qab zib.
Thaum sawv ntxov, nws raug nquahu kom noj lub txiv:
- txiv apples
- pears
- txiv kab ntxwv qaub.
Nws yuav tsum nco ntsoov tias cov tais diav yog qhov zoo rau kev noj tshais thaum ntxov, tab sis yog tias tus neeg mob tsa kom ze rau yav tsaus ntuj, nws yog qhov zoo dua rau nws pib nrog nws.
Noj su
Kev noj haus Glycemic tso cai rau siv cov tais diav xws li kua zaub, zaub tshav kub, zaub nyoos, txiv hmab txiv ntoo stewed, tshuaj yej.
Cov kua zaub raug npaj los ntawm txhua cov zaub; tsis muaj ib qho lus qhia tshwj xeeb ntawm cov tshuab ua. Cov kev xaiv tuaj yeem ua rau koj tus saj, noj kua zaub nrog rau mov ci ncuav. Cov zaub nyoos tuaj yeem npaj tau nyob ntawm kev txiav txim siab ntawm cov ntshav qab zib, tab sis koj yuav tsum tsis kam noj zaub xam lav nrog cov roj qab qab zib, mayonnaise thiab lwm cov kua ntses hnyav.
Nws yog qhov tsim nyog los npaj lub decoction ntawm tangerine tev rau mob ntshav qab zib mellitus lossis compote raws cov txiv hmab txiv ntoo tshiab, tab sis yam uas tsis muaj qab zib ntxiv rau. Tshuaj yej pom zoo kom haus dej ntsuab, dub lossis tshuaj ntsuab.
Cov zaub mov noj su tuaj yeem muaj ntau yam, nws feem ntau tsim rau ib lim tiam.
Noj hmo
Muaj kev xav pom tias cov neeg mob ntshav qab zib uas ua raws li kev noj haus nrog glycemic qib qis yuav tsum tsis txhob noj tom qab 6 teev tsaus ntuj. Qhov no yog lus tsis tseeb, koj tsis tuaj yeem noj ua ntej mus pw.
Rau noj hmo, nws raug nquahu kom siv stewed, ci zaub (vim tias lawv tsis tshua muaj calorie lawv noj nyob rau hauv qhov ntau), cov xim av nrog cov ntses hau, nqaij qaib dawb, nceb, nrog rau durum nplej nplej zom.
Cov zaub mov noj hmo yuav tsum suav cov zaub nyoos raws caij nyoog uas muaj qhov me me ntawm cov txiv ntoo cider vinegar. Nws yog tso cai ntxiv cov paj ntoo flaxseed, paj noob hlis, fiber ntau, tshuaj ntsuab rau cov zaub xas lav.
Thaum nruab hnub, qib ntawm cov zaub mov glycemic yuav tsum tau qis qis, thaum yav tsaus ntuj qhov ntsuas no yuav tsum muaj tsawg. Hauv kev npau suav, ntshav qab zib tsis haus lub zog, thiab ntau dhau ntawm cov piam thaj yuav ua rau lub cev hnyav ntxiv, ua rau lub cev hnyav ntxiv ntawm cov tsos mob thiab kev loj hlob ntawm cov teeb meem.
Raws li koj tuaj yeem pom, cov tais diav nrog qis glycemic Performance index tuaj yeem tsis tsuas yog muaj txiaj ntsig rau cov ntshav qab zib, tab sis kuj muaj ntau haiv neeg. Cov mob tseem ceeb yog los ntsuas ntsuas ntshav qab zib nrog lub siab ib zaug thiab nruj me ntsis ua raws kev noj haus (GI lub rooj feem ntau tuaj cawm).
Hauv cov yeeb yaj kiab hauv tsab xov xwm no, daim ntawv qhia nqaij qaib mis muaj txiaj ntsig rau cov khoom noj zoo li no.
