Lub glycemic Performance index yog qhov ntsuas qhov muaj txiaj ntsig uas qhia tau hais tias qib uas ib yam khoom cuam tshuam rau qhov feem pua ntawm cov ntshav qab zib nce siab tom qab siv nws rau khoom noj.
Thawj thawj zaug cov kab lus no tau siv rov qab rau xyoo 1981. Nws tau tsim los ntawm Canadian tus xibfwb thiab Ph.D. David Jenkinson. Nws ua txoj kev tshawb fawb, thaum lub sijhawm tau tshaj tawm tias txhua yam khoom tuaj yeem cuam tshuam tib neeg lub cev hauv nws txoj kev.
Siab Glycemic Index Khoom
Tus nqi ntawm lub hypoglycemic Performance index ntawm txhua cov khoom yog cuam tshuam nrog tus piv ntawm carbohydrates thiab fiber hauv nws, nrog rau muaj lactose thiab fructose, muaj cov protein thiab cov rog. Tag nrho cov no yog qhov tseem ceeb thiab yog tias tus neeg mob yuav mob siab rau lub sijhawm rau pluas noj, lossis theej, yog tias nws yog khoom noj raws li cov ntawv nyeem glycemic.
Lwm qhov taw qhia ntawm GI yog nyob ntawm tus txheej txheem thiab qhov zoo ntawm kev kho cua sov ntawm cov khoom, qhov no yuav tsum raug coj los xav thaum npaj zaub mov.
Cov khoom noj uas muaj qhov muaj txiaj ntsig ntawm qhov taw qhia tau nqus sai dua hauv lub cev, thaum lub siab ntawm cov piam thaj hauv cov ntshav tau nce siab, vim tias cov tshuaj xaj yuav tsum coj cov tshuaj insulin ntau dua rau qhov xwm txheej.
Xws li lub cev oscillation, raws li cov kws tshaj lij muaj peev xwm ua rau muaj qhov hnyav hauv lub cev, muaj teeb meem hauv kev ua haujlwm hauv lub siab, ntxiv rau ntau yam kab mob ntawm cov hlab ntshav ntawm lub paj hlwb.
Cov khoom lag luam hauv qab no muaj qhov ntsuas kub siab hypoglycemic:
- qhob cij dawb - 85;
- kib qos yaj ywm - 95;
- mov dawb - 83;
- khoom qab zib - 75;
- zib ntab - 90;
- khoom qab zib - 88.
Tsawg hypoglycemic Performance index khoom noj
Cov khoom lag luam hauv qhov ntsuas no yog 55 los yog tsawg dua, thaum nqus tau hauv lub cev, ua rau muaj suab thaj ntau ntxiv hauv lub cev thiab muaj tsawg dua hauv cov hnyuv. Qhov no yog vim qhov tseeb tias lawv cov muaj pes tsawg leeg suav nrog cov khoom sib xyaw ua ke, uas, nyob rau hauv qhov kev nqis tes ntawm enzymes, decompose qeeb heev. Nyob rau hauv txhua rooj plaub, koj xav tau cov ntaub ntawv uas qhia tag nrho cov khoom noj uas muaj glycemic index tsawg.
Xws li cov khoom noj haum rau cov neeg uas xav poob ceeb thawj thiab ua kom poob phaus, zaub mov uas muaj qhov ntsuas qis tsuas yog haum zoo rau hauv txoj kev poob phaus. Ntxiv rau, cov zaub mov no tuaj yeem txo qhov tshaib plab rau lub sijhawm ntev dua.
Tsis tshua muaj hypoglycemic Performance index cov zaub mov:
- zaub - los ntawm 10 txog 40;
- pearl barley - 22;
- mis nyuj - 26;
- txiv hmab txiv ntoo - los ntawm 20 txog 40;
- txiv laum huab xeeb - 20;
- hnyuv ntxwm - 28.
Tus kws kho mob ntawm Science, tus kws tshawb fawb David Ludwig xaus lus tias cov neeg uas noj zaub mov nrog cov ntshav qog ntshav qab zib, noj 80% ntau dua calories txhua hnub dua li cov uas muaj zaub mov qis.
Qhov no yog vim muaj qhov tseeb hais tias nrog kev nce ntxiv hauv cov ntshav ntawm cov ntshav qab zib, cov ntsiab lus ntawm norepinephrine nce, uas ua rau muaj kev qab los noj mov thiab xav kom ib tus neeg noj lwm yam, tsis zoo li cov khoom lag luam uas muaj qis.
Dab tsi yuav tsum yog glycemic qhov ntsuas ntawm kev noj haus
Lub hom phiaj tseem ceeb ntawm kev noj haus yog txwv kev noj haus ntawm cov carbohydrates yooj yim hauv lub cev, uas muaj lub peev xwm los ua kom muaj qhov tsis txaus siab nyob hauv qab zib. Yuav kom ua tiav qhov no, ib tus neeg yuav tsum hloov pauv kev noj haus.
Kev noj zaub mov glycemic index qhia tias yuav tsum tau noj zaub mov me me rau peb ntu txhua peb teev, uas yog, koj yuav tsum tau noj tshais, su thiab hmo, thiab nyob hauv ib qho khoom noj txom ncauj. Thiab yog li koj yuav tsum tau noj tas li, yog li ib txwm muaj kev noj qab haus huv thiab tswj lub cev tsim nyog.
Kev noj haus zoo li ntawm cov zaub mov glycemic yuav ua rau nws poob phaus ntxiv uas tsis muaj qhov ua rau lub cev hnyav, thiab qhov nruab nrab, txhua lub lis piam koj tuaj yeem tshem tawm ib phaus ntawm cov rog.
Rau cov neeg uas txaus siab rau qhov tshwm sim maj mam, kwv yees li cov zaub mov hauv qab no zoo meej:
- Rau pluas tshais, ib khob mis nyuj thiab oatmeal nrog raisins thiab txiv apples yog coj los.
- Rau noj su - zaub kua zaub, ib qho hlais ntawm rye cij, tshuaj ntsuab tshuaj yej thiab ob peb txiv moj mab.
- Rau noj hmo - nqaij ntshiv lossis nqaij qaib mis, hmoov nplej zom nrog ceg, lentil-lws suav cov ntses, zaub xam lav, kua mis nyeem roj tsawg.
Los ntawm cov khoom noj muaj protein, cov ntses muaj roj tsawg, nqaij nruab deg thiab nqaij noj ua tau zoo, vim tias lawv xyaum tsis muaj cov khoom noj sib tom. Ib qho kev xaiv zoo yog kev siv tag nrho cov khoom ntawm legumes (taum pauv, taum, taum pauv, barley, lentils).
Cov nplej zom yooj yim yuav tsum tau hloov nrog durum cov khoom nplej, suav nrog coob ntawm pears, txiv apples, plums, qhuav apricots, txiv duaj, txiv kab ntxwv qaub rau hauv cov zaub mov noj. Nws kuj muaj txiaj ntsig zoo rau noj zaub pob, tshuaj ntsuab, cheese, tsev cheese, mis nyuj, zucchini, nceb, txiv lws suav.
Cov khoom lag luam nrog lub siab dua glycemic Performance index suav nrog beets, carrots, qos yaj ywm, pob kws, taum mog, mij, buckwheat, oats, mov dawb, txiv quav ntswv nyoos, txiv nkhaus taw, txiv tsawb thiab kiwi, thiab kom nkag siab zoo, koj yuav tau nyeem cov lus ntawm gi cov khoom, uas peb muaj ntawm lub xaib.
Lub siab glycemic siab tshaj plaws yog qhob cij, zib ntab, qab zib, dib liab, raisins, melon, cornflakes, chocolate, rog ntses, nqaij thiab nqaij qaib, cawv, cov zaub mov sai.
Nws yog ib qho tsim nyog yuav tsum tau sim ua rau kev noj haus suav nrog ntau cov khoom noj tau muaj cov tshuaj fiber, khoom qab zib thiab chocolate, nws yog qhov zoo dua los hloov nrog txiv hmab txiv ntoo tshiab lossis qhuav.
Cov ntawv qhia saum toj no yog kwv yees thiab tuaj yeem hloov pauv kom haum raws li koj nyiam saj. Thaum xub thawj, lub cev yuav tuav cov kua dej vim qhov nce ntawm cov khoom noj carbohydrates. Tab sis maj txhua yam normalizes, thiab lub cev hnyav nce mus txog tus nqi yam xav tau.
Cov ntsiab lus tseem ceeb:
- Yog tias kev noj zaub mov zoo ntawm glycemic index siv rau kev poob phaus, tom qab ntawd koj yuav tsum nco ntsoov tias qee yam khoom noj yuav muaj me me glycemic index, tab sis tib lub sijhawm muaj cov rog ntau, uas txhais tau tias koj yuav tsum tsis txhob siv lawv. Cov zaub mov no suav nrog qee yam ntawm noob txiv, thiab ua qab chocolate.
- Tsis txhob sib xyaw zaub mov nrog glycemic index sib txawv, qis thiab siab. Ntawd yog, piv txwv li, hauv cov ntawv qhia noj tshais nws zoo dua tsis txhob noj porridge thiab omelette ua ke. Nws yog qhov zoo dua rau noj porridge nrog cov hlais ntawm cov qhob cij tseem, thiab tawm mus yoov tshaj rau noj su.
- Ua ntej kev tawm dag zog, koj yuav tsum noj cov zaub mov uas muaj qhov nruab nrab, thiab nyiam dua lub glycemia siab, vim tias nws yuav tsum tau nqus sai thiab txaus siab rau lub cev lub cev nrog txhua qhov zoo ntawm cov khoom noj khoom haus. Txoj kev ua no ua rau kev tsim tawm ntawm insulin ntau lawm, pab kom rov qab muaj zog thiab nthuav tawm glycogen tsim nyog rau cov leeg.
- Lub sijhawm ua noj ntev dua, ntau dua nws yuav muaj qhov kawg glycemic index, yog li nws zoo dua tsis txhob noj cov khoom kib. Tsis txhob txiav cov zaub mov dhau zoo, vim tias hauv daim ntawv txhoov, piv txwv li, carrots muaj glycemic siab dua qhov tag nrho. Tsis tas li, qhov ntsuas no siab dua rau cov zaub mov kub dua li sov lossis txias.
