Thaum txhua qhov kev poob phaus tshaj tawm kev ua tsov rog rog rau cov rog, ua ib qho ntawm cov khoom noj uas txwv tsis pub tshaj plaws, kev sib deev ncaj ncees pib nquag noj mov, txiv hmab txiv ntoo, mov thiab zaub.
Tab sis hmoov tsis, lawv tsis tau yuag, thiab qee zaum txawm tias tau txais cov txiaj ntsig rov qab thiab tau txais cov phaus ntxiv. Vim li cas qhov no tshwm sim? Kab tias qee cov carbohydrates tsis zoo li qub, lossis cov rog ua kev txhav?
Txhawm rau kom nkag siab qhov no, koj yuav tsum xav txog cov qauv ntawm cov khoom siv hauv cov khoom noj ntawm lub cev, nrog rau ob qho ntsuas cov khoom, glycemic thiab glycemic load.
Txoj kev sib pauv pauv coj li cas
Txhawm rau kom nkag siab qhov ua rau muaj dab tsi tshwm sim, koj yuav tsum pib nrog lub cev tsev kawm ntawv sib nrug. Ib qho ntawm cov tshuaj hormones tseem ceeb koom nrog cov txheej txheem hauv metabolic yog cov tshuaj insulin.
Nws yog qhov zais cia los ntawm daim tawv nqaij thaum ntshav qabzib cov ntsiab lus ntawm lub cev nce. Cov tshuaj Insulin ua raws li kev tswj hwm ntawm cov metabolism thiab cov piam thaj tsim nyog rau lub cev metabolism ntawm cov carbohydrates, cov rog thiab cov protein.
Cov tshuaj hormones nws txo qis cov piam thaj hauv cov ntshav, thiab tseem ua rau nws thiab pab nws nkag mus rau cov leeg nqaij thiab cov rog, yog li ntawd, thaum cov insulin hauv cov ntshav qis, tus neeg ntawd hnov nws tam sim ntawd. Qhov no ua haujlwm raws li tus txheej txheem hauv qab no:
- Kev ua kom tau carbohydrate ntau ntxiv cov tshuaj insulin thiab txo qis hauv lub cev hormone glucagon, kuj tsim tawm los ntawm kev txiav txim siab.
- Glucagon txhawb nqa qhov kev hloov pauv uas tshwm sim hauv lub siab, qhov twg glycogen ua qabzib.
- Qhov ntau dua cov piam thaj hauv cov ntshav, insulin ntau dua rau hauv cov ntshav, uas ua rau muaj kev pheej hmoo ntawm cov piam thaj thauj los ntawm cov kua dej los nkag rau cov ntaub so ntswg adipose.
- Yog li, nws yog ib qho tseem ceeb kom ntseeg tau tias cov piam thaj hauv lub cev yog qhov qub thiab tsis nce ntxiv.
Dab tsi yog glycemic index?
Txhawm rau nrhiav pom thaum twg cov ntshav piam thaj nce siab, muaj qhov ntawd hu ua glycemic index (GI). Nws qhia txog tias cov zaub mov cuam tshuam li cas rau cov ntshav qab zib.
Txhua yam khoom muaj nws tus kheej qhov taw qhia (0-100), uas yog nyob ntawm seb nws tuaj yeem nce sai li cas rau cov ntsiab lus qab zib, cov lus yuav nthuav tawm hauv qab no.
Cov kua nplaum muaj GI ntawm 100. Qhov no txhais tau hais tias nws yuav nkag rau hauv cov hlab ntshav tam sim ntawd, yog li ntawd nws yog qhov ntsuas tseem ceeb uas txhua yam khoom sib piv.
GI tau hloov pauv hloov cov ntsiab cai ntawm kev noj zaub mov zoo, ua pov thawj tias cov qos yaj ywm thiab buns tuaj yeem nce cov ntshav qabzib hauv cov ntshav tib yam li cov piam thaj ntshiab. Yog li, qhov no ua rau ischemia, phaus ntxiv thiab mob ntshav qab zib.
Tab sis qhov tseeb tiag, txhua yam muaj ntau yam nyuaj, vim hais tias yog tias koj ua raws li GI txoj cai, tom qab ntawd cov khoom txwv tsis pub suav nrog kua txiv (GI-75), sib npaug rau donut index (GI-76). Tab sis qee qhov kuv tsis tuaj yeem ntseeg tias ib tus neeg yuav nce tib lub cev rog los ntawm kev noj lub txiv cev tsis muaj lub ncuav.
Qhov no yog qhov tseeb, vim tias qhov glycemic Performance index tsis yog axiom, yog li koj yuav tsum tsis txhob tso siab rau nws hauv txhua yam!
Glycemic load yog dab tsi?
Kuj tseem muaj qhov ntsuas kom pab kwv yees seb cov piam thaj hauv ntshav siab yuav nce siab npaum li cas thiab ntev npaum li cas nws yuav nyob hauv lub cim siab. Nws yog hu ua glycemic load.
Cov txheej txheem rau suav nrog GN muaj raws li hauv qab no: GI muab sib npaug los ntawm tus nqi ntawm carbohydrates, thiab tom qab ntawd muab faib los ntawm 100.
GN = (GI x carbohydrates): 100
Tam sim no, siv cov piv txwv ntawm cov qauv no, koj tuaj yeem piv cov GN ntawm donuts thiab cov txiv ntseej:
- GI donuts = 76, cov ntsiab lus carbohydrate = 38.8. GN = (76 x 28.8): 100 = 29.5 g.
- GI ntawm dib liab = 75, ntsiab lus carbohydrate = 6.8. GN = (75 x 6.8): 100 = 6.6 g.
Los ntawm qhov no peb tuaj yeem xaus tias tom qab noj ib lub donut, ib tus neeg yuav tau txais cov piam thaj 4,5 npaug ntau dua tom qab noj ib lub txiv cev sib xws.
Koj tseem tuaj yeem tso fructose nrog GI ntawm 20 ua piv txwv.Thaum thawj zaug, nws yog qhov me me, tab sis cov ntsiab lus carbohydrate hauv cov suab thaj txiv hmab txiv ntoo yuav luag yog 100 g, thiab GN yog 20.
Glycemic load ua pov thawj tias kev noj zaub mov nrog GI tsawg, tab sis muaj ntau cov carbohydrates rau qhov kev poob phaus yog qhov ua tsis tau zoo. Yog li, koj tus kheej glycemic load tuaj yeem tswj tau ntawm nws tus kheej, koj tsuas yog yuav tsum xaiv cov khoom noj uas muaj GI tsawg lossis txo qhov khiav ntawm cov carbohydrates ceev.
Cov khoom noj khoom haus kev ua noj ua haus tau tsim kom muaj cov theem ntawm GN rau txhua qhov ntawm cov zaub mov:
- tsawg heev yog theem ntawm GN txog 10;
- nruab nrab - los ntawm 11 txog 19;
- nce - 20 lossis ntau dua.
Los ntawm txoj kev, tus nqi txhua hnub ntawm GN yuav tsum tsis pub dhau 100 units.
Nws puas tuaj yeem hloov GN thiab GI?
Nws yog qhov ua tau los dag cov kev ntsuas no vim yog daim ntawv uas ib cov khoom lag luam yuav siv. Kev ua zaub mov noj tuaj yeem nce GI (piv txwv li, GI ntawm pob kws flakes yog 85, thiab rau cov pob kws nws tus kheej yog 70, qos yaj ywm muaj glycemic index ntawm 70, thiab cov qos yaj ywm mos los ntawm tib cov zaub muaj GI ntawm 83).
Qhov xaus yog tias nws zoo dua rau noj cov zaub mov hauv cov ntawv nyoos (nyoos).
Kev kho cua sov kuj tseem tuaj yeem ua rau GI nce ntxiv. Cov txiv ntoo thiab zaub nyoos muaj GI me me ua ntej lawv ua tau siav. Piv txwv li, cov carrots nyoos muaj GI ntawm 35, thiab cov rhaub carrots muaj 85, uas txhais tau tias glycemic load nce. Cov lus hais ntxaws ntxiv ntawm kev sib cuam tshuam ntawm qhov ntsuas yuav raug nthuav tawm hauv qab no.
Tab sis, yog tias koj tsis tuaj yeem ua yam tsis tau ua noj, ces nws yog qhov zoo dua rau hauv rhaub khoom. Txawm li cas los xij, fiber ntau hauv cov zaub tsis raug rhuav tshem, thiab qhov no yog qhov tseem ceeb heev.
Cov fiber ntau muaj nyob hauv cov zaub mov, qhov qis dua nws qhov glycemic index. Ntxiv mus, nws raug nquahu kom noj txiv hmab txiv ntoo thiab zaub yam tsis tau muab rau ua ntej ua kev nyiam huv. Qhov laj thawj tsis yog nyob hauv qhov tseeb tias feem ntau ntawm cov vitamins nyob hauv daim tawv nqaij, tab sis kuj vim tias nws muaj fiber ntau.
Tsis tas li ntawd, cov khoom me me tau txiav, ntau dua nws cov glycemic index yuav dhau los. Hauv tshwj xeeb, qhov no siv rau cov qoob loo. Rau kev sib piv:
- GI muffin yog 95;
- ntev loaf - 70;
- cov khob cij ua los ntawm cov hmoov nplej wholemeal - 50;
- tev nplej - 70;
- tag nrho cov hmoov nplej ua khoom bakery - 35;
- xim av mov - 50.
Yog li ntawd, poob phaus nws yog ib qhov tsim nyog kom noj cov khoom qab zib los ntawm cov nplej, ib yam li qhob cij ua los ntawm cov hmoov txhuv tag nrog ntxiv cov xua.
Acid pab ua rau kom qeeb ntawm cov txheej txheem kev nqus ntawm cov khoom noj los ntawm lub cev. Yog li ntawd, GI ntawm cov txiv hmab txiv ntoo tsis muaj txiaj ntsig tsawg dua li ntawm cov khoom siav. Yog li, GI ntawm qee yam zaub mov tuaj yeem txo los ntawm kev ntxiv vinegar nyob rau hauv daim ntawv ntawm marinade lossis hnav khaub ncaws rau nws.
Thaum muab tso ua ke rau koj tus kheej noj cov zaub mov, koj yuav tsum tsis txhob dig muag ntseeg tias tsuas yog glycemic Performance index, tab sis glycemic load yuav tsum tsis yog qhov muaj feem thib. Ua ntej tshaj plaws, nws tsim nyog suav rau hauv cov lus qhia hauv calories ntawm cov khoom, cov ntsiab lus ntawm cov rog, ntsev, amino acids, cov vitamins thiab cov zaub mov hauv lawv.
GI thiab GN rooj lus.
| Npe | Glycemic Performance index (GI) | Cov ntsiab lus carbohydrate | Glycemic load (GN) | Calorie cov ntsiab lus |
| npias 2.8% cawv | 110 | 4,4 | 4,8 | 34 |
| Qaug hnub | 103 | 72,3 | 74,5 | 306 |
| hnub tshiab | 102 | 68,5 | 69,9 | 271 |
| dawb qhob cij | 100 | 65 | 65,0 | 386 |
| Fabkis buns | 95 | 63 | 59,9 | 369 |
| ci qos yaj ywm | 95 | 11,5 | 10,92 | 107 |
| mov nplej | 95 | 82,5 | 78,4 | 371 |
| nyob kas poom los apricots | 91 | 21 | 19,1 | 85 |
| daig | 91 | 68 | 61,9 | 265 |
| mashed qos yaj ywm | 90 | 14,3 | 12,9 | 74 |
| zib ntab | 90 | 80,3 | 72,3 | 314 |
| instant nplej porridge | 90 | 76,2 | 68,6 | 360 |
| pob kws flakes | 85 | 78,6 | 66,8 | 330 |
| boiled carrots | 85 | 29 | 24,7 | 6,1 |
| pop pob kws | 85 | 72 | 61,2 | 382 |
| khob cij dawb | 85 | 48,6 | 41,3 | 238 |
| sai mashed qos yaj ywm | 83 | 46 | 38,2 | 316 |
| qos yaj ywm chips | 80 | 48,6 | 38,9 | 531 |
| pob keej | 80 | 66,1 | 52,9 | 439 |
| granola nrog txiv ntoo thiab raisins | 80 | 56,3 | 45,0 | 396,6 |
| unsweetened wafers | 76 | 80,1 | 60,9 | 305 |
| donuts | 76 | 38,8 | 29, 5 | 296 |
| lub dib liab | 75 | 8,8 | 6,6 | 38 |
| zucchini | 75 | 4,9 | 3,7 | 23 |
| taub dag | 75 | 4,4 | 3,3 | 21,4 |
| av hauv av ua ncuav | 74 | 72,5 | 53,7 | 395 |
| bagel nplej | 72 | 58,5 | 42,1 | 284 |
| millet | 71 | 66,5 | 47,2 | 348 |
| qos yaj ywm hau | 70 | 16,7 | 11, 7 | 82 |
| Coca-Cola, kev npau suav, sprite | 70 | 42 | 29, 4 | 10,6 |
| qos hmoov txhuv, pob kws | 70 | 78,2 | 54, 7 | 343 |
| pob kws hau | 70 | 11,2 | 7,8 | 58 |
| marmalade, jam nrog qab zib | 70 | 70 | 49,0 | 265 |
| Mars, Snickers (Tuav) | 70 | 18 | 12,6 | 340 |
| dumplings, ravioli | 70 | 22 | 15,4 | 248 |
| steamed dawb mov | 70 | 79,3 | 55,5 | 361 |
| qab zib (sucrose) | 70 | 99,8 | 69, 9 | 379 |
| mis nyuj chocolate | 70 | 52,6 | 36,8 | 544 |
| hmoov nplej | 69 | 68,9 | 47, 5 | 344 |
| croissant | 67 | 40,7 | 27, 3 | 336 |
| txiv puv luj | 66 | 11,5 | 7,6 | 49 |
| oatmeal tam sim ntawd | 66 | 56 | 37,0 | 350 |
| tsawb | 65 | 21 | 13,7 | 89 |
| lub dib pag | 65 | 9,1 | 5, 9 | 38 |
| lub tsho-hau qos yaj ywm | 65 | 30,4 | 19,8 | 122 |
| npawg tooj | 65 | 73 | 47,5 | 358 |
| semolina | 65 | 67,7 | 44,0 | 328 |
| kua txiv kab ntxwv, npaj txhij | 65 | 12,8 | 8,32 | 54 |
| khob cij dub | 65 | 40,7 | 26,5 | 207 |
| raisins | 64 | 66 | 42,2 | 262 |
| nplej zom nrog cheese | 64 | 24,8 | 15,9 | 312 |
| shortbread koob noom | 64 | 76,8 | 49,2 | 458 |
| kab laum | 64 | 8,8 | 5,6 | 49 |
| daim txhuam cev ncuav mog qab zib | 63 | 64,2 | 40,4 | 351 |
| txhawv nplej | 63 | 28,2 | 17,8 | 302 |
| nplej hmoov nplej pancakes | 62 | 40 | 24,8 | 225 |
| twix | 62 | 63 | 39,1 | 493 |
| hamburger buns | 61 | 53,7 | 32,8 | 300 |
| pizza nrog txiv lws suav thiab cheese | 60 | 18,4 | 11,0 | 218,2 |
| dawb friable nplej | 60 | 24,9 | 14,9 | 113 |
| nyob kas poom pob kws | 59 | 11,2 | 6,6 | 58 |
| papaya | 58 | 9,2 | 5,3 | 48 |
| hau hav nplej | 57 | 21,34 | 12,2 | 101 |
| txiv nkhaus taw | 55 | 11,5 | 6,3 | 67 |
| oatmeal ncuav qab zib | 55 | 71 | 39,1 | 437 |
| butter khaub noom | 55 | 76, 8 | 42,2 | 471 |
| txiv hmab txiv ntoo zaub xam lav nrog qab zib whipped nrog qab zib | 55 | 66,2 | 36,4 | 575 |
| kua mis nyeem qaub | 52 | 8,5 | 4,4 | 85 |
| mis nyuj khov sundae | 52 | 20,8 | 10,8 | 227 |
| ceg | 51 | 23,5 | 12,0 | 191 |
| xoob buckwheat | 50 | 30,6 | 15,3 | 163 |
| qab zib qos (qos yaj ywm) | 50 | 14,6 | 7,3 | 61 |
| kiwi | 50 | 4,0 | 2,0 | 51 |
| spaghetti nplej zom | 50 | 59,3 | 29,7 | 303 |
| tortellini nrog cheese | 50 | 24,8 | 12,4 | 302 |
| khob cij, buckwheat pancakes | 50 | 34,2 | 17,1 | 175,4 |
| tub raj | 50 | 83 | 41,5 | 345 |
| mis oatmeal | 49 | 14,2 | 7,0 | 102 |
| ntsuab peas, nyob kas poom | 48 | 6,5 | 3,1 | 40 |
| kua txiv kua txiv, qab zib pub dawb | 48 | 13,8 | 6,6 | 54 |
| txiv kab ntxwv qaub kua txiv, tsis muaj piam thaj dawb | 48 | 8,0 | 3,8 | 36 |
| kua txiv puv luj, qab zib pub dawb | 46 | 15,7 | 7,2 | 68 |
| cov mov ci | 45 | 11,3 | 5,1 | 216 |
| nyob kas poom pears | 44 | 18,2 | 8,0 | 70 |
| hau xim taum | 42 | 21,5 | 9,0 | 123 |
| txiv hmab | 40 | 15,0 | 6,0 | 65 |
| ntsuab, tshiab peas | 40 | 12,8 | 5,1 | 73 |
| Hominy (cornmeal porridge) | 40 | 21,2 | 8,5 | 93,6 |
| freshly nyem kua txiv kab ntxwv, qab zib dawb | 40 | 18 | 7,2 | 78 |
| kua kua txiv, qab zib pub dawb | 40 | 9,1 | 3,6 | 38 |
| dawb taum | 40 | 21,5 | 8,6 | 123 |
| mov nplej mov ci, mov ci ncuav | 40 | 43,9 | 17,6 | 228 |
| wholemeal spaghetti | 38 | 59,3 | 22,5 | 303 |
| txiv kab ntxwv | 35 | 8,1 | 2,8 | 40 |
| figs | 35 | 11,2 | 3,9 | 49 |
| yogurt ntuj 3.2% rog | 35 | 3,5 | 1,2 | 66 |
| yog-rog tsis muaj roj | 35 | 3,5 | 1,2 | 51 |
| qhuav apricots | 35 | 55 | 19,3 | 234 |
| carrots nyoos | 35 | 7,2 | 2,5 | 34 |
| pears | 34 | 9,5 | 3,2 | 42 |
| rye noob | 34 | 57,2 | 19,5 | 320 |
| txiv pos nphuab | 32 | 6,3 | 2,0 | 34 |
| tag nrho cov mis | 32 | 4,7 | 15,0 | 58 |
| Berry marmalade tsis muaj suab thaj, jam tsis muaj suab thaj | 30 | 76 | 22,8 | 293 |
| mis 2.5% | 30 | 4,73 | 1,4 | 52 |
| kua mis | 30 | 1,7 | 0,51 | 40 |
| txiv duaj | 30 | 9,5 | 2,9 | 43 |
| txiv apples | 30 | 8,0 | 2,4 | 37 |
| cov hnyuv ntxwm | 28 | 0,8 | 0,2 | 226 |
| skim mis | 27 | 4,7 | 1,3 | 31 |
| txiv aws | 22 | 11,3 | 2,5 | 49 |
| txiv kab ntxwv qaub | 22 | 6,5 | 1,4 | 35 |
| barley | 22 | 23 | 5,1 | 106 |
| plums | 22 | 9,6 | 2,1 | 43 |
| chocolate dub (70% cocoa) | 22 | 52,6 | 11,6 | 544 |
| tshiab apricots | 20 | 9,0 | 1,8 | 41 |
| txiv laum huab xeeb | 20 | 9,9 | 2,0 | 551 |
| fructose | 20 | 99,9 | 20,0 | 380 |
| walnuts | 15 | 18,3 | 2,8 | 700 |
| txaij | 10 | 5,1 | 0,5 | 24 |
| zaub paj ntsuab | 10 | 1,1 | 0,1 | 24 |
| nceb | 10 | 1,1 | 0,1 | 23 |
| ntsuab kua txob | 10 | 5,3 | 0,5 | 26 |
| dawb cabbage | 10 | 4,7 | 0,5 | 27 |
| dos | 10 | 9,1 | 0,9 | 41 |
| txiv lws suav | 10 | 3,8 | 0,4 | 23 |
| nplooj ntoos zaub xas lav | 10 | 2,3 | 0,2 | 17 |
| zaub xas lav | 10 | 0,8 | 0,1 | 11 |
| qij | 10 | 5,2 | 0,5 | 46 |
| paj noob hlis noob qhuav | 8 | 18,8 | 1,5 | 610 |
