Kev noj zaub mov raws li glycemic index ntawm cov khoom noj yog qhov zoo heev thiab muaj ntau qhov kev txheeb xyuas zoo. Nws tau txais nws lub koob meej ua tsaug rau kev nthuav dav kev noj haus ntawm cov khoom lag luam uas tso cai rau koj los tsim cov ntawv qhia zaub mov uas muaj tag nrho nyob rau hauv saj.
Kev noj GI zoo sib xws hauv cov hauv paus rau cov khoom noj kom zoo. Koj tuaj yeem poob ceeb thawj nws tau li 3-4 lub lis piam los ntawm 10-12 kg, thiab qhov no tsis muaj kev txwv tshwj xeeb. Muaj txawm tias lub laij lej hauv Is Taws Nem uas koj tuaj yeem yooj yim xam glycemic Performance index ntawm ib qho khoom.
Hauv qab no peb yuav xav txog lub tswvyim ntawm GI, cov qauv rau kev xaiv cov khoom noj, cov npe ntawm cov khoom noj "txwv tsis pub noj" thiab tham txog cov ntsiab cai ntawm khoom noj khoom haus ntawm cov khoom noj no.
Glycemic Performance index
Lub glycemic Performance index yog qhov taw qhia digital ntawm tus nqi ntawm kev rhuav tshem ntawm carbohydrates hauv tib neeg lub cev. Txhua cov khoom muaj nws tus kheej GI. Qhov qis dua nws yog, qhov khoom noj tsawg muaj cov khoom noj carbohydrates.
Tab sis tus neeg poob ceeb thawj yuav tsum coj mus rau hauv tus account tias nrog qee yam muaj xwm yeem ntawm cov khoom lag luam (siv rau cov txiv hmab txiv ntoo thiab zaub), glycemic index tuaj yeem nce ntxiv. Tsis txhob ua cov kua txiv ntoo thiab siv cov qos yaj ywm zom.
Qee cov khoom noj tsis muaj GI, tab sis qhov no tsis txhais tau tias lawv yuav nyob hauv qhov khoom noj. Koj yuav tsum tau them sai sai rau cov ntsiab lus tsis muaj calorie ntawm cov zaub mov. Yog li lard, roj, txiv ntseej thiab kua ntses muaj GI tsawg, tab sis lawv cov ntsiab lus hauv calorie tsis suav nrog cov khoom lag luam zoo li no hauv cov khoom noj. Hauv qhov no, koj tuaj yeem rov qab mus rau kev pab ntawm lub laij lej online uas yuav qhia cov ntsiab lus calorie ntawm cov zaub mov.
Lub glycemic Performance index tau muab faib ua peb pawg:
- txog 50 PIECES - qis;
- 50 - 70 PHOO - nruab nrab;
- hla 70 PIECES - siab.
Los ntawm cov khoom noj, cov khoom noj uas muaj qhov siab GI yuav tsum raug tshem tawm tag nrho.
Noj cov qauv
Cov ntsiab cai ntawm kev ntsuas yog yooj yim heev - zaub mov noj yuav tsum yog fractional, 5-6 zaug hauv ib hnub. Noj mov kawg tsawg kawg ob teev ua ntej yuav mus pw. Kev haus dej txhua hnub ntawm tsawg kawg yog ob litres.
Ua tsaug rau kev noj haus zoo li no, ib tus neeg tsis hnov tshaib plab, uas yog xam nrog rau hauv ntau lwm pluas noj. Kev noj zaub mov kom zoo rau thawj 14 hnub yuav tsum yog zaub mov nrog GI tsawg, nyob rau lub lim tiam thib peb koj tuaj yeem suav cov zaub mov nrog qhov nruab nrab GI rau hauv cov zaub mov, tab sis tsis pub ntau tshaj ob rau peb zaug hauv ib lub lim tiam. Ua raws li cov kev cai no kom txog thaum xav tau qhov ua tiav.
Kev noj zaub mov noj ntawm glycemic Performance index tsuas yog kev tshuaj xyuas zoo, ob qho tib si ntawm cov neeg poob phaus thiab ntawm cov neeg noj zaub mov zoo. Qhov no yog vim muaj kev yoo ua kom yuag, uas yog tsom tsis yog tsuas yog ua kom yuag xwb, tabsis tseem ua haujlwm zoo rau txhua qhov kev ua haujlwm ntawm lub cev.
Kev noj haus txhua hnub yuav tsum muaj:
- txiv ntoo
- zaub
- cereals;
- nqaij lossis ntses;
- chaw yuj nyuj thiab khoom noj siv mis.
Ua raws li kev noj haus zoo li no, ib tug neeg tsis yog tsuas yog ua kom yuag xwb, tab sis kuj muaj cov txiaj ntsig zoo rau lub cev tag nrho.
Cov khoom lag luam
Thaum peb poob ceeb thawj, peb feem ntau tshaib plab. Nrog lub glycemic Performance index kev noj haus, ib tug neeg tsis tau ntsib qhov tsis zoo ntawd, vim tias tus yuam sij rau kev poob phaus yog noj tsib zaug ib hnub nyob rau hauv feem me me.
Tsis txhob hnov qab txog kev suav ntawm cov calories noj. Hauv qhov no, lub laij lej yuav pab tau. Yog tias koj xaiv cov khoom noj muaj GI tsawg, yuav luag txhua tus muaj cov ntsiab lus tsis muaj calorie tsawg, tshwj tsis yog cov noob, noob txiv, cov rog thiab nqaij ntses.
Cov txiv hmab txiv ntoo yuav tsum muaj nyob hauv pluas tshais thaum sawv ntxov kom cov piam thaj uas lawv muaj ua tiav los ntawm lub cev sai dua. Qhov no yuav pab tau los ntawm kev tawm dag zog, uas tshwm sim hauv thawj ib nrab ntawm lub hnub.
Daim ntawv teev cov txiv hmab txiv ntoo qis GI yog qhov dav heev:
- ib cov kua;
- plum;
- pear;
- Apricot
- txiv pos nphuab;
- Txiv Pos Nphuab
- txhua hom txiv qaub;
- persimmon;
- gooseberry;
- currants dub thiab liab.
Cov zaub yuav tsum muaj hauv kev noj zaub mov noj txhua hnub thiab nyob li ib nrab ntawm cov zaub mov txhua hnub. Zaub nyoos, thawj cov chav kawm thiab cov zaub mov sab yooj yim tuaj yeem npaj los ntawm lawv. Zaub nrog GI txog 50 PIECES:
- lws suav;
- noob dos loj;
- txhua hom zaub qhwv;
- qij
- Txiv lws suav
- lub dib
- radish;
- kua txob - ntsuab, liab, qab zib;
- taum (tsis yog nyob kas poom);
- zucchini.
Qos yaj ywm thiab hau carrots yuav tsum tau muab cais tawm ntawm cov zaub mov, vim tias lawv qhov GI yog nyob hauv 85 PIECES. Tab sis cov carrots tshiab muaj qhov taw qhia ntawm tsuas yog 35 units.
Qhov kev xaiv ntawm cereals yuav tsum ua kom zoo, vim tias muaj ntau cov calorie siab thiab muaj GI nruab nrab thiab siab, nws yog qhov zoo dua los siv lub cav ntsuas cov calories. Cov hauv qab no raug tso cai:
- xim av (xim av) mov;
- pearl barley;
- thoob ham;
- barley groats;
- oatmeal.
Ntawm txhua qhov kev ua kom mis, GI tsawg tshaj plaws nyob rau hauv pearl barley yog 22 units. Tib lub sijhawm, nws yog nplua nuj nyob hauv cov vitamins thiab minerals. Ib qho ntawm cov khaub noom twg yuav tsum ua rau hauv dej, tsis muaj ntxiv butter. Nws tuaj yeem hloov nrog me me ntawm zaub.
Nqaij thiab ntses muaj cov protein tseem ceeb heev, zom tau yooj yim. Cov khoom los ntawm pawg no yog xaiv cov tsis muaj roj, cov tawv nqaij raug tshem tawm ntawm lawv. Pub:
- nqaij qaib ua si;
- nqaij nyuj;
- qaib ntxhw;
- luav nqaij;
- nqaij nyuj thiab nqaij qaib cawv;
- nqaij nyug nplaig;
- ntses ntawm cov roj ntsha uas tsis muaj rog ntau yam - hake, pollock, perch, cod.
Cov khoom noj mis thiab khoom noj siv mis-ua kua muag tuaj yeem dhau los ua ib qho yooj yim noj hmo, lub khob ntawm kefir yuav txig qhov kev xav ntawm kev tshaib plab. Pub:
- kua mis nyuj, skim, tag nrho;
- cream nrog ib qho rog ntawm 10%;
- kefir;
- kua mis nyeem qaub;
- cov kua mis tsis qab zib;
- tsev cheese;
- taum paj cheese.
Los ntawm kev tsim cov khoom noj los ntawm cov khoom lag luam saum toj no, koj tuaj yeem tshem tawm cov kev hnyav dhau mus hauv lub sijhawm luv.
Cov lus qhia ntxiv kev noj haus ntxiv
Qab zib nyob rau hauv qhov kev txwv txiav nruj tshaj plaws ntawm GI kev noj haus. Nws raug tso cai kom hloov qab zib nrog zib ntab, tab sis hauv ib qho me me, tsis ntau tshaj ib diav ib hnub. Feem ntau, ntuj zib ntab ntawm qee yam (acacia, txiv ntseej, linden) muaj GI txog li 50 qhov. Nws tseem tuaj yeem siv rau hauv ci.
Nws tsim nyog sau cia tias cov khoom noj no tsis suav cov hmoov nplej cov khoom noj los ntawm cov khoom noj muaj txiaj ntsig. Qhov loj tshaj plaws yog tias cov khoom yog ci los ntawm rye, oat lossis buckwheat hmoov. Kev noj haus txhua hnub yuav yog 50 grams.
Qab zib cov dej qab zib thiab lwm cov tais diav tso cai ntau yam khoom qab zib. Koj tuaj yeem yuav tom tsev muag tshuaj lossis hauv tsev loj, hauv chav haujlwm rau cov neeg mob ntshav qab zib. Txhawm rau ua cov kua qab zib tsis tsuas yog muaj kev sib tw, tab sis kuj muaj txiaj ntsig, koj tuaj yeem xaiv rau stevia. Nws yog ntau qab zib tshaj qab zib thiab muaj nyob rau hauv nws cov muaj pes tsawg leeg muaj txiaj ntsig zoo vitamin thiab kab kawm:
- cov amino acids;
- Vitamin A
- Vitamin C
- Vitamin E
- vitamin K;
- chrome;
- zinc;
- poov tshuaj
- calcium
- selenium.
Stevia kuj tseem pab tau rau cov ntshav qab zib thiab lwm yam kab mob.
Hauv qhov yeeb yaj kiab hauv tsab xov xwm no, cov ncauj lus ntawm GI kev noj haus txuas ntxiv.
