Paub txog seb cov zaub mov nyob hauv tib neeg lub cev li cas tuaj yeem pab txo kev muaj mob. Txhawm rau ntsuas tus nqi ntawm kev nqus ntawm cov carbohydrates thiab lawv hloov mus rau hauv cov kua nplaum, qhov taw qhia xws li glycemic index ntawm cov khoom tau qhia. Qhov no yog hom kev ntsuas cov zaub mov los ntawm lub zog ntawm lawv cov txiaj ntsig rau cov ntshav qab zib. Leej twg xav tau cov kev paub no? Ua ntej tshaj plaws, rau cov neeg muaj ntshav qab zib, ntshav qab zib, mob ntshav qab zib thiab muaj kev pheej hmoo siab los ntawm cov kab mob no.
Cov ntaub ntawv hais txog cov calories ntau ntawm cov zaub mov thiab nws cov ntsiab lus ntawm lub carbohydrate tsis txaus los kwv yees seb cov piam thaj ntau yuav nce li cas tom qab noj mov. Yog li no, kev kho kom zoo noj tau suav sau, suav nrog ntawm cov ntaub ntawv hais txog glycemic indices (GI) ntawm cov khoom lag luam.
Dab tsi yog glycemic Performance index
Yav tas los nws tau xav tias cov zaub mov uas muaj cov khoom noj sib npaug nrog cov nyiaj sib txig sib txawv muaj qhov cuam tshuam zoo rau txoj kev loj hlob ntawm cov ntshav qab zib. Kev tshawb fawb ntev ntev tau qhia tawm txoj kev poob ntawm txoj kev ntseeg noCov. Tom qab ntawd ib qho taw qhia tau qhia tias yog qhov cim tawm ntawm kev ceev ntawm carbohydrate assimilation thiab kev loj hlob ntawm glycemia thaum lub plab zom mov ntawm ib yam khoom hauv cov hnyuv. Lawv hu nws tias glycemic Performance index.
Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los
- Li qub ntawm qab zib -95%
- Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
- Ntaus tau ntawm lub plawv dhia muaj zog -90%
- Kev tshem tawm ntshav siab - 92%
- Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%
Qhov nce nyob rau hauv cov ntshav qab zib tom qab noj mov yog nyob ntawm seb hom carbohydrates nyob rau hauv nws. Monosaccharides yog nqus sai sai, polysaccharides xav tau sijhawm ntau dua. Lub ntsiab ntawm lub zog hauv tib neeg lub cev yog cov piam thaj. Nws yog cov carbohydrate yooj yim, ib qho monosaccharide, uas yog, suav nrog ib lub molecule. Muaj lwm yam monosaccharides - fructose thiab galactose. Txhua tus ntawm lawv muaj suab qab zib saj. Feem ntau ntawm fructose thiab galactose nws thiaj li tig mus rau hauv cov piam thaj xijpeem, ib feem ntawm cov hnyuv, ib feem hauv daim siab. Raws li qhov tshwm sim, cov piam thaj nkag mus hauv cov ntshav ntau zaus ntawm ntau dua lwm cov monosaccharides. Thaum lawv tham txog ntshav qab zib, lawv txhais tau tias nws yog.
Txhua lwm cov carbohydrates los ntawm cov zaub mov tseem tau tawg rau hauv monosaccharides ua ntej lawv nkag mus rau hauv cov hlab ntshav. Cov kua nplaum nyob rau thaum kawg yuav dhau los ua cov carbohydrates los ntawm lub ncuav mog qab zib, thiab los ntawm cov porridge, thiab los ntawm cov zaub pob. Tus nqi ntawm kev zom zom yog nyob ntawm hom saccharides. Lub zom plab tsis tuaj yeem tiv thaiv qee yam, piv txwv li, nrog fiber ntau, yog li, kev nce siab hauv cov ntshav qab zib tsis tshwm sim nrog nws siv.
Txhua tus neeg mob ntshav qab zib yuav tsum paub tias cov zaub mov qab zib muaj feem cuam tshuam rau cov ntshav qab zib ntau dua li cov qhwv tib yam. Lub glycemic Performance index tso cai rau koj los nthuav qhia cov nyhuv no ua lej. Glucose tau los ua lub hauv paus rau kev nce glycemia; nws cov GI tau raug pom zoo raws li 100. Yog tias ib tug neeg haus dej haus kev zom zaub mov tsis muaj teeb meem nrog kev zom, nws yuav nqus tau thiab nkag mus rau hauv cov hlab ntshav. Lub glycemia uas tag nrho lwm yam zaub mov ua rau piv nrog cov piam thaj. Cov zaub mov uas muaj cov zaub mov carbohydrates yam tsawg, xws li nqaij, tau txais qhov ntsuas qis ntawm 0. Feem ntau ntawm cov zaub mov seem yog nyob nruab nrab ntawm 0 txog 100, thiab tsuas yog qee qhov ntawm lawv nce lawv cov ntshav qab zib ntau dua. Piv txwv li, pob kws phoov thiab cov hnub tim.
Ua li cas GI thiab nws cov qauv
Yog li, peb tau pom tias lub glycemic Performance index yog qhov ntsuas cov cai. Tsis muaj tsawg dua kev cai yog kev faib GI rau hauv tej pawg. Feem ntau, kev faib tawm tau pom zoo los ntawm WHO thiab European Diabetes Association siv:
- qes ≤ 55,
- qhov nruab nrab 55 <GI <70,
- siab ≥ 70.
Cov khoom noj khoom haus dab tsi hais txog GI
Qee cov kws qhia noj haus xav txog qhov kev faib tawm no kom yog qhov tseeb, xam nrog kev txaus siab ntawm kev lag luam khoom noj khoom haus, thiab tsis yog ntshav qab zib. Feem coob ntawm kev lag luam tsim khoom lag luam muaj cov ntsiab lus tseem ceeb ntau dua 50. Yog li, yog tias koj pawg qhov taw qhia raws li cov physiology ntawm tib neeg kev zom, lawv txhua tus yuav nyob hauv pawg kawg, uas txwv tsis pub rau cov ntshav qab zib. Hauv lawv lub tswv yim, qhov nruab nrab glycemic ntsuas yuav tsum nyob rau thaj tsam li ntawm 35 txog 50 units, uas yog, txhua GI> 50 yuav tsum xav txog qhov siab, thiab cov khoom lag luam zoo li no yuav tsum raug cais tawm tag nrho yog tias muaj ntshav qab zib.
Los ntawm tus nqi ntawm glycemic Performance index, ib qho tuaj yeem sib piv li cas tib cov nyiaj ntawm carbohydrates los ntawm ob yam khoom tuaj yeem nce cov ntshav qab zib. Peb paub tias carbohydrates nyob rau hauv cucumbers thiab dub currants tawg thiab nkag mus rau hauv cov ntshav ntawm kwv yees li ntawm tib tus nqi, lawv GI yog tsawg, sib npaug zos rau 15 units. Qhov no puas txhais tau tias 100 g ntawm cucumbers thiab currants noj yuav ua rau tib lub glycemia? Tsis yog, nws tsis yog. Lub glycemic Performance index tsis muab ib lub tswv yim ntawm tus nqi ntawm carbohydrates hauv cov khoom.
Yog li kom koj tuaj yeem piv cov khoom ntawm tib qhov hnyav, siv ib qho ntsuas xws li glycemic load. Nws tau suav ua qhov khoom lag luam ntawm kev faib tawm ntawm cov carbohydrates hauv 1 gram thiab GI.
- Hauv 100 g ntawm cucumbers, 2.5 g ntawm carbohydrates. GN ntawm cucumbers = 2.5 / 100 * 15 = 0.38.
- 100 g ntawm txiv pos nphuab 7.7 g ntawm carbohydrates. Pos Nphuab GN = 7.7 / 100 * 15 = 1.16.
Yog li, cov txiv pos nphuab yuav nce qab zib ntau dua li qhov ntau ntawm cov dib.
Glycemic load yog xam rau ib hnub:
- GN <80 - tsawg load;
- 80 ≤ GN ≤ 120 - qib nruab nrab;
- GN> 120 - siab load.
Cov neeg noj qab haus huv raug pom zoo kom nruab nrab rau qib glycemic load, feem ntau noj cov zaub mov nrog qhov ntsuas qis thiab nruab nrab. Cov neeg mob uas tsis muaj qhov mob ntshav qab zib-insulin tiv thaiv kab mob ntshav qab zib tau pom zoo GN tsawg vim kev ua tiav cov zaub mov noj uas muaj GI siab thiab txwv zaub mov nrog nruab nrab GI.
Vim li cas nws tseem ceeb rau cov neeg mob ntshav qab zib kom paub cov khoom GI
Rau cov neeg mob ntshav qab zib nrog hom 1, cov khoom lag luam muaj GI siab tsis raug txwv yog tias tus neeg mob nyob rau ntawm kev kho mob insulin ntau. Niaj hnub nimno ultrashort insulin npaj tso cai rau koj xaiv qhov koob tshuaj thiab lub sijhawm ntawm kev tswj hwm cov tshuaj hormones kom daws qhov kev hnyav rau qab zib sai. Yog hais tias tus neeg mob tswj cov tshuaj insulin raws li kev coj ua ib txwm muaj, nws tsis tuaj yeem ua tiav cov qab zib ib txwm muaj zog los yog muaj cov tshuaj tiv thaiv insulin, nws raug txwv los ntawm glycemic index, tsuas yog cov khoom lag luam nrog tus nqi qis thiab nruab nrab tau tso cai.
Ntshav qab zib Hom 2 yog qhov nyuaj dua; cov neeg mob siab GI raug txwv tag nrho. Khoom qab zib pub tsuas yog nyob rau hauv cov ntaub ntawv ntawm kev tswj hwm zoo meej tiv thaiv tus kab mob, thiab txawm tias tom qab ntawd los ua cov cim.
Cov laj thawj rau kev txwv cov zaub mov uas muaj glycemic siab:
- Tam sim no tsis muaj tshuaj txo cov ntshav qab zib nrog kev ua nrawm dua, yog li cov ntshav qab zib yuav nce siab rau qee lub sijhawm, uas txhais tau hais tias muaj teeb meem yuav hloov sai dua.
- Kev nqus nrawm ntawm cov piam thaj provokes tib qhov kev sib txuas ntawm cov tshuaj insulin. Nrog rau feem ntau ua kom cov piam thaj thiab insulin, cov tshuaj tiv thaiv insulin kuj nce zuj zus - qhov tseem ceeb ntawm cov ntshav qab zib hom 2.
- Nrog cov insulin tas li, qhov tshwm sim ntawm cov rog hauv lub cev nres, tag nrho cov carbohydrates tsis siv yog muab tso rau hauv cov nqaij rog. Yog li, cov neeg mob tsis tsuas tuaj yeem tsis poob phaus, tab sis theej nquag nce phaus.
- Cov neeg mob uas nyiam noj zaub mov ntau dua GI xav noj ntau zaus. Cov insulin ntau ib yam tsim kev zoo siab rau kev tshaib plab.
GI Cov Khoom Ntxhuav
Txheeb xyuas pawg twg cov khoom lag luam tshwj xeeb, nws yog qhov yooj yim siv cov rooj noj mov uas txhua hom zaub mov raug cais los ntawm cov qeb ntawm glycemia kev loj hlob tom qab noj lawv. Nyob rau sab saum toj ntawm lub rooj yog cov khoom noj muaj txiaj ntsig zoo tshaj plaws los ntawm qhov pom ntawm no, hauv qab no yog cov uas yuav ua rau muaj kev nce siab tshaj plaws hauv qab zib.
Tag nrho cov nuj nqis yog kwv yees. Lawv tau txiav txim siab tias sim: lawv muab cov neeg ua haujlwm pub dawb 50 g piam thaj, lawv tswj lawv cov piam thaj rau 3 teev, thiab tus nqi nruab nrab tau suav rau ib pawg neeg. Tom qab ntawd cov neeg ua haujlwm pab dawb tau txais lwm yam khoom nrog tib cov zaub sib npaug sib luag, thiab kev ntsuas tau rov ua dua.
Cov ntaub ntawv tau txais yuav tsis cuam tshuam txog kev hloov pauv hauv qab zib hauv koj cov ntshav, txij li lub glycemic index nyob ntawm cov khoom sib xyaw ua ke thiab ntawm cov yam ntxwv ntawm kev zom zaub mov. Qhov yuam kev tuaj yeem ncav cuag 25%. Yog tias koj pom tias thaum ib qho ntawm cov khoom lag luam tau noj, glycemia hlob sai dua los ntawm lwm tus hauv tib txoj kab, txav nws ob peb txoj haujlwm hauv qab no. Yog li ntawd, koj yuav tau txais glycemic Performance index cov lus uas tau coj mus rau hauv tus account tus yam ntxwv ntawm koj li kev noj haus.
Tsawg Glycemic Index Cov Khoom Noj
Cov khoom noj protein thiab cov rog uas muaj cov khoom noj kom tsawg (0-0.3 g), yog li ntawd lawv cov glycemic index yog xoom. Qhov taw qhia qis hauv yuav luag txhua cov zaub, legumes, noob txiv thiab noob, thiab qee cov txiv hmab txiv ntoo. GI yog qhov tsis muaj feem cuam tshuam nrog cov ntsiab lus tsis txaus, yog li thaum tsim cov ntawv qhia zaub mov rau qhov poob phaus, koj kuj yuav tsum ua txoj haujlwm no suav nrog.
Txhua yam khoom noj siv mis ua muaj nrog cov pab pawg nyab xeeb. Rau cov neeg zoo tib yam, qhov no yog cov zaub mov zoo noj qab haus huv, tab sis nrog ntshav qab zib, lawv txoj kev siv yuav tsum pom zoo nrog kws kho mob. Qhov tseeb yog tias glycemic thiab insulin Performance index yuav tsis thooj txhij. Kev tso roj ntsha, mis nyuj yog ib yam khoom lag luam rau cov tub ntxhais hluas xav tau cov insulin ntau dua tuaj yeem loj hlob sai. Txawm hais tias muaj qis GI, nws provokes ib qho kev tso tawm ntawm cov tshuaj hormone. Nrog muaj zog insulin tsis kam, thaum tus po ua haujlwm ua haujlwm rau hnav, khoom noj siv mis yog txwv tsis pub.
Thov nco tseg: yog tias lub rooj tsis qhia tias cov zaub thiab txiv hmab txiv ntoo ua tau siav zoo li cas, ces nws to taub tias lawv tau noj tshiab. Nrog kev kho cua sov lossis huv, cov glycemic index ntawm cov khoom yuav nce los ntawm ob peb lub ntsiab lus.
Ntawm cov ntshav qab zib mellitus, cov npe khoom lag luam hauv qab no yuav tsum yog lub hauv paus ntawm cov zaub mov:
| GI | Cov khoom lag luam |
| 0 | Nqaij, ntses, cheese, qe, roj zaub, kua ntses, kas fes, tshuaj yej. |
| 5 | Seasonings thiab txuj lom |
| 10 | Avocado |
| 15 | Zaub pob - tshiab thiab pickled, zaub cob pob, Zaub pob zaub, zaub paj, dos, nrog rau lub leek thiab shallots, dib, zucchini, taum ntsuab, oyster nceb, champignons, tswb kua txob, radishes, zaub xas lav, zaub ntsuab, zaub ntsuab, txiv ntseej. Cov txiv laum huab xeeb, kua taum thiab taum paj, txiv ntoo: walnuts, cedar, almonds, pistachios. Ceg, noob nyom. Ncuav Qab Zib |
| 20 | Cov qe, cov carrots, cov txiv qaub, cov hmoov cocoa, cov chocolate dub (> 85%). |
| 25 | Cov txiv kab ntxwv qaub, raspberries, txiv pos nphuab, liab currants. Cov txiv ntoo cashew thiab hazelnuts, cov noob taub dag. Ntsuab lentils, taum pauv, ib lub thawv. Cov chocolate dub (> 70%). |
| 30 | Txiv lws suav, beets, dawb thiab ntsuab taum, daj thiab xim av lentils, hlaws barley. Txiv duaj, txiv kab ntxwv soob, txiv duaj txiv ntoo qhuav, txiv av qhuav. Cov mis tshiab thiab qhuav, tsev cheese. |
| 35 | Apples, plums, apricots, pomegranates, txiv duaj, nectarines, txiv maj phaub, quince, txiv kab ntxwv. Cov taum ntsuab ntsuab, cov hauv paus zaub ntsuab, cov txhuv qus, qaib liab, noob taum liab thiab tsaus, vermicelli los ntawm durum nplej. Cov kua mis nyeem qaub thiab kefir tsis muaj suab thaj, noob paj noob hlis, kua txiv lws suav. |
Glycemic Index Khoom
Khoom noj uas muaj GI hauv ntshav qab zib tau tso cai yog tias nws tsis ua rau mob ntshav siab ntau. Cov khoom lag luam los ntawm pawg no yuav raug txwv tsis pub muaj cov kab mob insulin, mob ntshav qab zib mellitus, thiab muaj ntau yam teebmeem.
Txhawm rau tswj cov ntshav qab zib thiab qhov hnyav, nws yog qhov tsim nyog kom paub qhov txawv ntawm cov khoom noj sib xyaw kom yooj yim thiab muaj carbohydrates.
Txhua yam kua txiv uas teev hauv qab no yog cov tseem nyem. Cov kua txiv los ntawm cov pob yuav muaj cov piam thaj hauv qab thiab muaj qhov cuam tshuam zoo rau glycemia, yog li lawv txoj kev siv yuav tsum raug tswj los ntawm glucometer.
| GI | Cov khoom lag luam |
| 40 | Cov tseem grain al dente nplej zom, hau carrots, taum liab hauv hwj, oatmeal nyoos, kua thiab zaub ntug hauv paus, prunes. |
| 45 | Cov txiv kab ntxwv, cranberries, lingonberries, kua txiv kab ntxwv, txiv kab ntxwv, txiv kab ntxwv qaub. Cov noob nplej tseem nplej, spaghetti al dente. Lws suav soob los yog nplej zom, taum pauv rau hauv lub hwj. |
| 50 | Kiwi, persimmon, kua txiv puv luj. Crab sticks thiab nqaij (qog), tubular nplej zom ua los ntawm durum hom qoob mog lossis txhua hom hmoov nplej, nplej basmati, mov ci thiab cov khoom lag luam zoo sib xws los ntawm cov hmoov nplej rye, granola. |
Siab Glycemic Index Khoom
Nce GI yog yuav luag txhua tus sib txawv thiab siab hauv calories. Txhua cov calorie uas tsis tau yoo noj los ntawm cov leeg mus rau rog. Rau cov neeg muaj kev noj qab haus huv, cov khoom no zoo ua ntej kev cob qhia los sau lub cev nrog lub zog. Rau cov neeg mob ntshav qab zib, nws yog qhov zoo dua rau daim ntawv teev tag nrho cov khoom no los ntawm koj cov khoom noj:
| GI | Cov khoom lag luam |
| 55 | Txiv tsawb, pob kws rau hauv rhawv, txhawm rau siav spaghetti, ketchup. |
| 60 | Oatmeal, mov, nplej ntev-nplej, cereals los ntawm hom qoob mog - couscous thiab semolina. Hmoov muffin, haus dej haus, muaj mayonnaise, muaj dej qab zib, kib, kib nrog rau qab zib, zib ntab. |
| 65 | Melon, hau beets, taub dag, hau thiab ncu qos yaj ywm, tev hmoov nplej, granola nrog piam thaj, raisins. |
| 70 | Cov ncuav dawb, mij, dumplings, mov, pob kws nplej. Cov kab chocolate, ncuav qab zib, bagels, crackers, qab zib dawb thiab xim av, npias. |
| 75 | Cov mov siav sai, waffles, dib liab. |
| 80 | Mashed qos yaj ywm |
| 85 | Cov pob kws flakes, hwm pob kws nplej, mis mov txhuv. Braised celery paus thiab turnip. |
| 90 | Mashed qos flakes |
| 95 | Molasses, kib qos yaj ywm, qos hmoov. |
| 100 | Cauj |
Dab tsi tuaj yeem cuam tshuam rau gi cov khoom lag luam
Lub glycemic Performance index tsis yog tas li. Ntxiv mus, peb tuaj yeem cuam tshuam nws, yog li txo cov ntshav qab zib.
Txoj hauv kev qis GI rau kev tswj ntshav qab zib kom zoo dua:
- Noj cov txiv hmab txiv ntoo uas tsis muaj qab hau. Tus nqi ntawm cov carbohydrates hauv lawv yog qhov qub, tab sis lawv cov khoom qis dua me ntsis.
- Xaiv cov khaub noom ua kom tsawg. Qis glycemic qis tshaj yog nyob rau hauv tag nrho oatmeal, nws yuav siab me ntsis hauv oatmeal, thiab qhov siab tshaj plaws nyob rau hauv cov khoom noj kom ua noj ceev. Txoj kev zoo tshaj plaws rau kev ua noj porridge yog kom ncuav dej npau, qhwv thiab tawm thaum hmo ntuj.
- Cov zaub mov muaj cov hmoov txhuv nplej siab ntau ntau yauv qeeb thaum txias. Yog li ntawd, cov zaub xam lav nrog cov nplej zom lossis ib qho me me ntawm cov qos yaj ywm zoo dua li cov khoom no thaum lawv kub.
- Ntxiv cov protein thiab rog rau txhua pluas noj. Lawv maj mam qhov nqus ntawm carbohydrates.
- Ua noj tsawg dua. Hauv pasta al dente, qhov glycemic index yog 20 cov qhab nia qis dua hauv kev ua tiav.
- Muab qhov nyiam rau cov nplej zom nyias lossis nrog cov qhov. Vim tias cov xwm txheej ntawm thev naus laus zis, lawv GI tau qis dua me ntsis.
- Sim khaws cov khoom fiber ntau li ntau tau hauv cov zaub mov: tsis txhob zuaj cov khoom lag luam zoo, tsis txhob tev daim tawv nqaij los ntawm zaub thiab txiv hmab txiv ntoo.
- Ua ntej noj mov, cia ncuav cij los yog ua kom tawg ntawm nws, yog li ntawd qhov muaj peev xwm ntawm cov khoom noj yuav tsum tsawg.
- Xaiv cov nplej ntev ua hom nplej, nyiam dua xim av. Lawv glycemic Performance index yog ib txwm qis dua li ntawm round-grain dawb.
- Cov qos yaj ywm muaj kev noj qab haus huv zoo dua li cov hluas nrog cov tawv nqaij nyias nyias. Tom qab paub tab, GI loj hlob hauv nws.
Ntxiv rau cov ncauj lus ntawm khoom noj khoom haus:
- kev noj haus "rooj 5" - yuav ua li cas nws tuaj yeem pab, cov khoom noj muaj txiaj ntsig thiab ib qho khoom noj txhua hnub.
- cov piam thaj hauv ntshav tuaj yeem raug txo kom tsawg tsis yog mob, tab sis kuj nrog kev pab ntawm qee yam khoom.
