Cov kws qhia noj zaub mov zoo thiab neeg endocrinologist qhia cov neeg mob ntshav qab zib kom suav cov zaub mov muaj fiber ntau hauv lawv cov pluas noj.
Txiv hmab txiv ntoo thiab qab zib muaj pectin, vitamins, minerals, fiber ntau, uas muaj txiaj ntsig zoo rau lub plab zom mov.
Nws yog ib qho tseem ceeb kom paub txog cov txiv uas koj tuaj yeem noj nrog cov ntshav qab zib thiab yam uas koj tsis tuaj yeem ua, kom tsis txhob cuam tshuam txog cov ntshav qabzib hauv cov ntshav.
Txhawm rau kom muaj qis glycemic Performance index, nws raug nquahu kom noj cov txiv hmab txiv ntoo tshiab: kev kho cua sov thiab kua txiv npaj nce GI.
Kuv tuaj yeem noj cov txiv ntoo zoo li cas uas muaj ntshav qab zib
Lo lus teb rau lo lus nug no nyob ntawm cawv ntawm ib yam khoom tshwj xeeb rau kev hloov pauv hauv cov ntshav qab zib cov txiaj ntsig. Qhov qis dua glycemic Performance index, ntau cov txiv hmab txiv ntoo koj tuaj yeem noj.
Cov txiv hmab txiv ntoo yog cov nplua nuj nyob hauv cov vitamins, soluble thiab insoluble fiber, ntau yam khoom muaj pectin. Kev noj haus ib nrab ntawm cov khoom ntuj nrog ntuj qab zib - fructose - muaj lub txiaj ntsig zoo rau lub cev.
Apples thiab pears pub rau cov ntshav qab zib
Ntawm ntshav qab zib, cov txiv ntoo hauv qab no yog qhov muaj txiaj ntsig:
- Cwjmem Ntau cov vitamins, muaj pectin ntau. Tsawg dua hauv qib "phem" cov roj (cholesterol), ua kom lub plab hnyuv, ua kom cov metabolism. Cov ntsiab lus fiber ntau hauv cov pear nruab nrab yog ntau dua tsib grams. GI yog 34 pawg.
- Tsawb Tsis tsuas yog lub pulp, tab sis kuj tev muaj ntau ntawm insoluble thiab soluble fiber, ascorbic acid, minerals, pectin. Ib qho txiaj ntsig zoo ntawm cov txheej txheem kev zom, kev ua kom huv ntawm cov hlab ntshav los ntawm cov plahaum roj ntsha, kev ua haujlwm ntawm kev mob peripheral, ua kom rov ua haujlwm ntawm kev zom plab. Qhov nruab nrab cov txiv ntoo muaj 5 g ntawm kev noj haus zoo fiber ntau, thiab GPI ntawm 30 units.
- Txiv duaj Feem pua siab ntawm coumarin, ib qho txiaj ntsig antithrombotic. Kev nquag noj cov txiv ntoo qab zib txo txoj kev pheej hmoo ntawm kev tsim mob atherosclerosis vim tsis muaj qhov leeg ntawm cov hlab ntshav. Cov kua txiv ntoo muaj cov hlau, tooj liab, poov tshuaj, calcium, tannins, cov organic acids tseem ceeb, anthocyanins. Cov txiv ntoo txiv ntoo yog cov nplua nuj nyob hauv cov vitamins: cov kev tshawb fawb tau qhia tias muaj cov ascorbic thiab folic acid, retinol. Lub glycemic Performance index ntawm cov txiv hmab txiv ntoo qab yog 25 units.
- Plums. Tsawg calorie noj qab nyob zoo cov khoom zoo. Plums muaj pectin, potassium, magnesium, chromium, sodium, zinc, organic acids. Muaj qhov zoo ntawm cov vitamins P (cuam tshuam txawm tias tom qab kho cua sov), riboflavin, ascorbic acid. Fiber ntau txhim kho txoj haujlwm ntawm cov hnyuv, P-vitamin cov tshuaj tiv thaiv cov ntshav siab, tiv thaiv kom tsis txhob mob voos, thiab tshem tawm cov "cholesterol" phem. Lub teeb laxative thiab diuretic nyhuv. Qib theem - 25 units.
Ripe Cherry
Tus mob ntshav qab zib tuaj yeem haus cov txiv hmab txiv ntoo, tab sis yuav raug rau ntau yam mob:
- Xaiv cov khoom nrog GI tsawg.
- Noj cov txiv tshiab.
- Xaiv ntau hom qaub thiab qab zib thiab qaub.
- Rau lub caij ntuj no, sau cov jam ntuj yam tsis tau ntxiv qab zib lossis raug rau cov txiv hmab txiv ntoo kom khov sai.
- Tsis kam npaj cov kua txiv.
- Tsis txhob tev yog tias nws paub tias cov txiv hmab txiv ntoo tau loj hlob hauv thaj av ib cheeb tsam huv si tsis siv tshuaj tua kab.
Qhov sib txawv li cas ntawm daim ntawv teev npe cov khoom lag luam rau hom 1 thiab ntshav qab zib hom 2
Cov txiv hmab txiv ntoo muaj peev xwm muaj ntshav qab zib hom 2 thiab ntshav qab zib hom 1 li cas?
Nrog rau kev mob hnyav (insulin-tiv thaiv tsis txaus) ntawm tus kab mob, cov kws kho mob tsom rau kev txhaj tshuaj insulin tsis tu ncua, thiab khoom noj khoom haus yog ib qho ntxiv rau kev noj tshuaj. Hauv ob hom ntshav qab zib, qhov kev thauj mus los ntawm cov kab mob siab yog nyob ntawm kev noj zaub mov zoo: muaj kev txawv txav ua rau muaj ntshav nce ntxiv.
Noj qab nyob zoo plum
Thaum kos daim ntawv qhia ua zaub mov, koj yuav tsum nkag siab qhov nquag ib los sis lwm lub npe cuam tshuam txog qib qab zib. Ib qho kev txwv tsis pub tsawg hauv kev noj cov txiv hmab txiv ntoo nrog glycemic siab qhov tseem ceeb yog tsim nyog rau cov neeg mob uas muaj ntshav qab zib txhua yam. Thaum xaiv cov txiv hmab txiv ntoo, nws yog ib qho tseem ceeb kom xaiv cov qab zib thiab qaub thiab qaub. Cov kua txiv, tsuas yog txiv qaub thiab pomegranate, yuav tsum tsis txhob haus dej.
Txiv hmab txiv ntoo pectin ntau ntxiv
Soluble fiber ntau yuav luag tsis nqus los ntawm lub cev, tab sis nws nyuaj rau overestimate cov txiaj ntsig ntawm cov khoom siv no. Lub sijhawm hla txoj hnyuv, pectin nqus cov khoom phem, khi cov roj (cholesterol), thiab tshem tawm cov khoom tsis zoo.
Lwm cov khoom muaj txiaj ntsig:
- ua kom pom lub hnab ntawv me me thiab tiv thaiv xim;
- normalizes oxidation thiab txo cov txheej txheem;
- activates peripheral ntshav ncig;
- stimulates plab hnyuv;
- khi cov ntsev ntawm cov hlau ua hnyav thiab tshem tawm ntawm lub cev;
- cov roj uas txhaws taus "tsis zoo";
- tshem tawm cov co toxins tawm ntawm lub cev;
- tswj hwm qib uas tau txais txiaj ntsig muaj hnyuv microflora.
Ntau cov txiv hmab txiv ntoo nrog cov glycemic qes qis yog nplua nuj hauv pectin. Nws muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib suav nrog ib lossis ob lub npe los ntawm daim ntawv teev npe txhua hnub: pears, txiv duaj, txiv apples, txiv ntoo qab zib, cov txiv ntseej plooj.
Cov yam ntxwv ntawm cov khoom thiab lawv cov kev cuam tshuam rau kev noj qab haus huv ntawm cov ntshav qab zib
Nws yog ib qho tseem ceeb kom tshem tawm cov xwm txheej ntxiv rau ntawm cov ntoo tsis muaj zog.
Cov npe ua rau muaj ntshav nce ntxiv hauv cov ntshav qabzib, cov zaub mov uas muaj cov plob tshauv, tsw qab, txwv tsis pub muaj.
Nws yog qhov tsim nyog kom sib npaug ntawm cov protein, cov rog, cov vitamins, tau txais "ua" cov "carbohydrates," txaus cov nyiaj.
Nco ntsoov suav nrog zaub tshiab hauv kev noj zaub mov, hauv cov khoom tsawg - tsis zoo txiv ntoo qab zib heev. Cov qhob cij dawb, ntais tawm, ib lub loaf yuav tsum tau hloov nrog cov npe ntawm cov hmoov txhuv nplej.
Tsis txhob siv:
- roj oily thiab nqaij;
- haus nqaij, nqaij hnyuv ntxwm;
- cov khoom noj muaj rog rog;
- cov khoom noj nrog cov khoom noj "sai" nrog: ci, khoom qab zib, chocolate, qab zib, khoom qab zib;
- cov khoom noj ceev
- haus cov dej haus;
- txuj lom
- mayonnaise, cov kua ntsw, mustard;
- semolina;
- tsiaj rog;
- txiv hmab txiv ntoo qhuav;
- cov txiv hmab txiv ntoo thiab zaub, cov kaus poom;
- jams thiab khaws cia nrog qab zib;
- muaj zog kas fes thiab tshuaj yej, cawv.
Cov txiv ntoo qhuav muaj GI siab
Txhawm rau sau thiab kho cov ntawv qhia zaub mov yog qhov tsim nyog yuav tsum coj mus rau hauv GI cov khoom lag luam nyob rau hauv kev taw qhia ntawm tus kws tshaj lij khoom noj khoom haus thiab endocrinologist. Nws yog ib qho tsim nyog yuav tsum coj mus rau hauv lub xeev ntawm kev noj qab haus huv, qhov hnyav ntawm pathology, hom mob ntshav qab zib, kev siv zog, lub hnub nyoog ntawm ib tus neeg.
Yuav ua li cas cov txiv hmab txiv ntoo tsis tuaj yeem noj nrog cov ntshav qab zib
Nws yog txwv tsis pub noj cov txiv hmab txiv ntoo nrog lub siab glycemic index, tshwj xeeb tshaj yog yog hais tias muaj tus kab mob loj heev. Txawm hais tias lub luag haujlwm tseem ceeb thib ob ntawm cov khoom noj hauv thawj (insulin-tiv thaiv) hom mob ntshav qab zib, kev noj zaub mov tsis tuaj yeem ua txhaum kom tsis txhob ua rau cov ntshav qab zib muaj txiaj ntsig.
Txwv:
- cov hnub;
- txiv tsawb qhuav;
- persimmon;
- txiv hmab, tshwj xeeb tshaj yog lub teeb ntau yam;
- figs;
- cov txiv ntoo puv.
Cov txiv hmab txiv ntoo qhuav yuav tsum tsis txhob muaj nyob hauv daim ntawv qhia zaub mov kom zam kom tsis txhob muaj cov ntshav qab zib ntau ntxiv. Yog tias nws nyuaj rau kev tso pov tseg yam muaj qab hau thiab kev noj qab haus huv rau cov zaub mov, ces cov kws qhia zaub mov muaj txoj hauv kev. Cov txheej txheem: so prunes, qhuav pears, txiv apples nyob rau hauv dej rau 6-7 teev, ntws cov kua, npaj compote nrog kev tso cai ntawm hom sweetener.
Apples, pears, plums, siav lawv tus kheej kua txiv dhau cov tshav kub uas tsis muaj qab zib, raug tso cai hauv cov khoom me me: tus nqi ntawm Gl yog 30 units.
Tsawg Glycemic Index Txiv Hmab Txiv Ntoo
Cov txiv hmab txiv ntoo thiab cov txiv hauv qab no muaj cov ntsiab lus tsis muaj zog ntawm ntshav qabzib:- txiv apples: Gl - 30 units;
- unsweetened (liab) plums: Gl - 25;
- pears: Gl - 34;
- txiv ntoo qab zib: Gl - 25;
- apricots (tshiab): Gl - 20;
- Nectarines: Gl - 35.
Nrog rau cov ntshav qab zib, koj tsis tas yuav tso cov txiv hmab txiv ntoo pov tseg tag nrho: nws yog ib qho tseem ceeb kom xaiv cov npe nrog cov ntsiab lus siab ntawm kev noj haus fiber ntau thiab pectin, qis GI.
Qhov kev xaiv zoo tshaj plaws yog kom tau txais cov txiv apples, cherries, plums liab, pears tshiab. Koj yuav tsum paub dab tsi txiv hmab txiv ntoo mob ntshav qab zib yuav tsum tsis txhob noj, dab tsi koj tuaj yeem noj yam tsis muaj kev ntshai rau kev ruaj ntseg ntawm cov ntshav qabzib nyob rau hauv kev ntsuas, yog li kev noj zaub mov kom puv thiab ntau yam.
