Nrog ntshav qab zib hom 2, nws yog ib qho tseem ceeb rau noj koob tshuaj carbohydrates, tswj cov nyiaj protein, ntsev thiab dej. Ib qho ntxiv, nws yog qhov yuav tsum tau soj ntsuam cov roj ntau kom thiaj li txo qis cov rog lub cev.
Tus neeg mob yuav tsum paub yam zaub mov twg tuaj yeem noj nrog hom ntshav qab zib hom 2 thiab yam twg tsis tuaj yeem noj. Ua ntej tshaj plaws, peb tab tom tham txog zaub, pob kws thiab txiv hmab txiv ntoo. Txhua yam no yuav tsum nco ntsoov yog tias tus neeg mob xav txhim kho nws lub neej zoo thiab txo qhov pheej hmoo ntawm cov teeb meem.
Kuv tuaj yeem siv cov pob kws rau cov neeg muaj ntshav qab zib?
Cov kws kho mob cais tsis txwv tsis pub siv pob kws rau cov neeg muaj ntshav qab zib. Tab sis, nkag siab txog kev txaus ntshai ntawm cov ntshav qab zib hom 2, nws yog ib qho tseem ceeb uas yuav tsum saib cov nqi ntawm pob kws thiab qhov dav dav ntawm cov tais diav nrog cov zaub no.
Raws li koj paub, ntshav qab zib tau muab faib ua ob hom.
Thawj hom ntshav qab zib yog yam tshuaj insulin. Nws lub hauv paus yog tag nrho cov tshuaj insulin tsis txaus. Qhov tshuaj insulin yog ib yam tshuaj tsim los ntawm cov keeb ntawm cov txiav ntshav.
Ntawm hom ntshav qab zib hom 1, nws yog ib qho tsim nyog yuav tau qhia cov insulin rau hauv tus neeg mob lub cev thaum noj mov ib zaug. Ib qho ntxiv, nws yog qhov tseem ceeb uas yuav tau ua tib zoo suav seb muaj pes tsawg chav mov ci nyob rau hauv ib qho zaub mov twg uas ib tus neeg noj.
Qhov thib ob ntawm ntshav qab zib yog tsis-insulin tub. Tus kab mob no, raws li txoj cai, cuam tshuam nrog kev hnyav dhau heev lawm, yuav tsum muaj kev tswj hwm ntawm insulin tsis tu ncua.
Txaus siab hlo reacts rau complex txheej xwm txheej xwm. Nrog rau kev ua kom yuag thiab sib haum xeeb ntawm kev noj haus, hom ntshav qab zib hom 2 tuaj yeem siv tshuaj tsawg dua. Nyob rau tib lub sijhawm, kev ua zoo thiab lub hom phiaj ntawm ib qho kev zom zaub mov zoo yuav ua tiav.
Txhua tus neeg mob ntshav qab zib yuav tsum to taub cov ntsiab lus caloric ntawm cov khoom thiab lawv cov lus sib xyaw, ntxiv rau paub qhov glycemic index ntawm cov khoom yog dab tsi.
Qhov tsim nyog tshaj plaws rau kev ua kom tau cov carbohydrates yog lawv qhov kev suav tas mus li hauv kev noj zaub mov thiab glycemic qhov ntsuas ntawm txhua lub tais uas lawv muaj.
Yog li, tus neeg mob ntshav qab zib pib nqus cov ntaub ntawv tshiab uas cov neeg noj qab haus huv tsis tshua paub txog.
Glycemic Index thiab Pob Kws
Ib qho khoom lag luam hauv cov neeg sib txawv tuaj yeem muaj qhov sib txawv ntawm qib thiab tus nqi ntawm cov piam thaj hauv cov piam thaj. Cov qib ntawm cov ntsiab lus ntawm cov piam thaj hauv cov ntshav qhia cov lus ntawm cov khoom lag luam gi.
Lub hauv paus yog cov piam thaj qhia tawm, thiab los ntawm nws qhov ntsuas rau txhua yam khoom yog suav. Yog li, hauv kev noj haus ntawm txhua tus neeg muaj cov khoom lag luam nrog GI tsawg (txog 35), nruab nrab GI (35-50) thiab GI siab (ntau dua 50).
Qhov Cuam Tshuam cuam tshuam Glycemic Index
Kev qhia txog qhov tseem ceeb uas cuam tshuam rau glycemic Performance index ntawm ib yam khoom, qhov tseem ceeb tshaj plaws tuaj yeem ua qhov txawv:
- Cov khoom sib txuas ua ke;
- Txoj kev ua noj ntawm cov khoom;
- Sib tsoo cov khoom.
Raws li koj yuav kwv yees, nyob rau hauv cov ntaub ntawv ntawm cov khoom muaj pob kws, glycemic siab tshaj plaws Performance index, 85, hauv pob kws flakes. Cov pob kws ziab muaj 70 chav nyob, cov kaus poom - 59. Hauv pob kws muaj zaub mov - taum pauv, tsis muaj ntau tshaj 42 ntu.
Qhov no txhais tau hais tias muaj ntshav qab zib, nws qee zaum tsim nyog suav nrog ob qhov khoom kawg hauv kev noj zaub mov, thaum txo kiag li xoom kom noj tau ntawm pob ntseg pob ntseg thiab zaub mov noj.
Kev sib xyaw ntawm pob kws nrog cov khoom lag luam
Lub glycemic Performance index ntawm cov khoom, raws li koj paub, tej zaum yuav tsawg dua vim tias lawv cov khoom sib xyaw ua ke hauv ntau cov tais diav.
Piv txwv, qee qhov txiaj ntsig ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, uas feem ntau yog lub caij cog nrog cov nplej pob kws, yog qhov zoo dua rau cov khoom noj muaj mis nyuj tsawg. Tej zaub muaj ntshav qab zib yuav tsum tau noj nyoos, nrog cov protein ua ke.
Cov txheej txheem txheej txheem tsis tau pom muaj qhov tsis zoo: zaub xam lav + nqaij qaib los yog nqaij. Koj tuaj yeem ua txhua hom zaub qhwv nrog cov kaus poom hauv pob kws los yog hau pob kws, dib, zaub kav, zaub paj thiab tshuaj ntsuab. Xws li cov zaub nyoos nrog cov ntses, nqaij lossis nqaij qaib, uas ci hauv qhov cub nrog cov roj tsawg kawg.
Kev xaiv ntawm kev kho cua sov rau cov khoom muaj protein yog vim muaj ib tus neeg muaj ntshav qab zib yuav tsum tswj cov roj hauv nws cov zaub mov noj. Qhov tseem ceeb hais txog ntawm no tseem nyob ntawm kev ntsuas kom txo qis cov roj cholesterol.
Mob ntshav qab zib cuam tshuam kev ua haujlwm ntawm cov hlab ntsha, nrog rau cov hlab ntshav ntawm ntshav, uas ua rau qhov pib ntawm kev kub siab thiab ntshav liab. Tus mob ntshav qab zib hom 2 yog qhov tseem ceeb los saib xyuas lawv qhov hnyav, thiab txo nws tas li, thiab paub tias koj tsis tuaj yeem noj nrog cov piam thaj siab.
Cov txiaj ntsig ntawm pob kws rau cov ntshav qab zib
Nrog rau txoj kev sib xyaw ua ke, uas yog thaum glycemic index ntawm pob kws ua qis dua vim cov protein tivthaiv, lossis thaum muaj pob kws tsawg tsawg hauv cov zaub mov, cov khoom qab zib tau txais txiaj ntsig los ntawm cov khoom lag luam.
Cov tshuaj uas muaj txiaj ntsig zoo tshaj plaws rau cov ntshav qab zib yog cov khoom noj muaj txiaj ntsig, lawv muaj nyob rau hauv pob kws ua hom B vitamins. Cov kws kho mob hu ua cov tshuaj no neuroprotectors, lawv txhim kho txoj haujlwm ntawm lub paj hlwb, pab tus neeg mob lub cev tiv thaiv cov txheej txheem tsis zoo uas txhim kho cov nqaij hauv lub qhov muag, ob lub raum thiab taw.
Ntxiv rau cov vitamins, muaj ntau ntau loj heev- thiab microelements hauv pob kws, piv txwv li:
- Qab Zib
- Phus Thas
- Zinc
- Tooj liab
- Hlau
Cov kws tshawb fawb neeg Asmeskas tau hais tias muaj ntau yam tshwj xeeb hauv cov pob kws zom uas ua rau cov ntshav qab zib cov ntshav qis. Yog vim li cas pob kws zom yog yam tsis tseem ceeb hauv kev noj haus rau ntshav qab zib, tsis zoo li lwm yam kev ua zaub mov.
Qhov kev xav tau tsis tau txais kev lees paub thoob ntiaj teb los ntawm cov khoom noj khoom haus. Mamalyga tuaj yeem ua qhov tsim nyog hloov pauv rau cov qos yaj ywm, vim tias GI ntawm cov cereal no los ntawm pob kws nplej yog nyob ntawm tus nqi nruab nrab, uas siv tau rau cov ntshav qab zib.
Rau kev sib piv, glycemic Performance index ntawm dog dig hlaws barley porridge yog 25. Thiab buckwheat muaj ntau dua GI - 50.
Noj Pob Kws Mob Ntshav Qab Zib
Yog tias koj ua raws li glycemic Performance index, koj tuaj yeem siv pob kws siav, tab sis tsawg dua li cov tais diav uas muaj cov khoom no. Pob kws flakes yuav tsum tau muab tshem tawm kom tas los ntawm kev noj haus.
Pob kws nplej
Txhawm rau ua khaub thuas rau cov neeg mob ntshav qab zib, nws yog ib qho tseem ceeb kom ua raws li cov cai hauv qab no:
Txo cov roj, nyob rau hauv muaj cov rog, lub glycemic index ntawm cov zaub mov nce.
- Tsis txhob ntxiv porridge rau cov rog curd.
- Lub caij porridge nrog zaub: tshuaj ntsuab, carrots lossis zaub kav.
Tus nqi nruab nrab ntawm pob kws porridge rau hom 2 mob ntshav qab zib yog 3-5 loj loj ib pluag noj. Yog tias koj nqa cov diav nrog lub swb, koj tau txais qhov huab hwm coj loj, txog 160 grams.
Nyob kas poom pob kws
Cov pob kws cov kaus poom tsis pom zoo kom yog cov zaub mov loj.
- Cov kaus poom pob kws yog qhov zoo tshaj plaws los ua cov khoom xyaw hauv qhov tsawg-carbohydrate cov zaub nyoos. Cov no yog cov zaub xws li zucchini, zaub qhwv, dib, zaub paj, zaub ntsuab, txiv lws suav.
- Nyob kas poom zaub qhwv zaub xam lav nrog zaub yog qhov tseem ceeb rau lub caij nrog hnav khaub ncaws muaj roj tsawg. Zaub xam lav zoo tshaj plaws ua ke nrog cov khoom lag luam: hau brisket, nqaij qaib tsis muaj nqaij, nqaij menyuam nqaij txiav.
Hau pob kws
Txhawm rau kho koj tus kheej mus rau lub caij ntuj sov delicacy yam tsis muaj txim, koj yuav tsum tau them sai sai rau kev ua noj ua haus.
Tus qws yuav tsum muab ចំហ. Tom qab ntawd nws khaws cov ntsiab lus tseem ceeb dua. Tus nqi ntawm butter yuav tsum tau halved piv rau cov nqi ib txwm.
