DAB TSI YOG GLYCEMIC PERFORMANCE INDEX NTAWM COV ZAUB MOV THIAB DAB TSI CUAM TSHUAM RAU NWS

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Thaum tsim cov ntawv qhia zaub mov rau cov mob ntshav qab zib, txhua tus neeg uas tsis xav nce phaus ntxiv yuav tsum coj mus rau hauv tus account tsis tsuas yog cov khoom noj uas tsis muaj calorie, tab sis kuj tseem muaj lwm cov cim tseem ceeb.

Cov khoom noj khoom haus qhia tswv yim nyeem cov ntaub ntawv ntawm dab tsi yog glycemic index.

Paub txog GI qhov tseem ceeb tso cai rau koj txhua hnub suav nrog cov zaub mov muaj txiaj ntsig zoo hauv kev noj zaub mov, kev siv uas muaj cov txiaj ntsig zoo rau lub cev, tswj cov qib insulin, tsis txhob ua kom lub plab zom mov ntau dhau, thiab txo qhov muaj feem ua rog.

Glycemic Performance index: nws yog dab tsi

Professor David Jenkins nyob rau xyoo 1981 qhia tias cov neeg mob ntshav qab zib yuav tsum xaiv cov khoom lag luam raws qhov ntsuas tshiab. Lub glycemic Performance index los yog Gl qhia qhov ntau ntawm carbohydrates. Qhov qis dua tus nqi, lub npe zoo dua rau kev noj haus hauv ntshav qab zib.

Cov ntsiab lus tseem ceeb:

Kev qhia ntawm lub cim ntsuas tshiab tau hloov cov ntawv qhia zaub mov rau cov neeg mob ntshav qab zib: cov neeg tuaj yeem tau txais cov khoom noj khoom haus zoo dua, cov npe ntawm cov khoom noj tau pub ntev dhau los. Nws muab tawm tias qee hom mov ci (nrog cov ceg tawv, rye, taub dag) muaj kev nyab xeeb dua nrog insulin tsis muaj peev xwm ntau dua li glazed curds, cov kaus poom apricots thiab cov nplej porridge.
Nws yog qhov txaus kom muaj nyob ntawm tes rooj uas taw qhia GI ntawm ntau yam khoom noj kom txhawm rau cais zaub mov zoo. Tau txais cov khoom noj uas zoo tshaj plaws hauv lub cev, nrog rau cov tais diav los ntawm cov zaub mov mis nyuj, khoom noj siv mis, txiv hmab txiv ntoo, zaub nyob hauv zaub mov txo cov kev ntxhov siab thiab kev txob txob uas feem ntau tshwm sim rau cov neeg mob ntshav qab zib tiv thaiv cov keeb kwm yav dhau los ntawm kev txwv ntau.
Nws hloov tawm tias tsis muaj teeb meem rau cov txiav, txiv tsawb (60), chocolate dub (22), cocoa nrog mis (40), thiab lub ntuj yaj tsis muaj suab thaj (55) tuaj yeem siv rau hauv qhov tsawg. Cov khoom noj khoom haus qeeb qeeb yog nqus tau qeeb, tsis muaj lub ntsej muag ntse hauv qabzib.
GI cov rooj noj mov pub rau cov neeg mob ntshav qab zib kom pom cov npe uas yuav tsum tau ua kom tsis txhob cais tawm ntawm daim ntawv qhia zaub mov. Piv txwv, Gl ntsuas rau npias - 110, khob cij dawb - 100, dej haus - 89, khob cij mov - 85, kib ncuav nrog qab zib thiab qab ntsev txhaws - 86-88.
Rau ntau tus neeg kuaj mob ntshav qab zib, nws yog qhov pom tias qee cov khoom noj muaj txiaj ntsig zoo nrog lub cev tsawg thiab ntsuas qis muaj lub siab glycemic. Yuav ua li cas Teb muab cov khoom pov tseg no - tsis tsim nyog nws. Cov kws kho mob qhia kom siv cov npe ntawm cov zaub mov tiag tiag, tab sis hauv cov khoom tsawg. Beets rau hauv pawg no: GI yog 70, txiv puv luj - 65, noob nplej cog nplej - 63, rutabaga - 99, qos yaj ywm hau - 65.

Thaum xaiv cov khoom noj kom raug, koj yuav tsum xav txog: cov "carbohydrates" sai sai tau zoo, ua rau muaj kev cuam tshuam ntawm cov ntshav qabzib hauv cov ntshav.

Yog tias tsis muaj lub cev qoj ib ce tsis muaj qhov hnyav, tom qab ntawd muaj kev txuam nrog lub zog ntau dhau hauv glycogen, ib txheej roj tsis tsim nyog yog tsim.

Raws li thaum tau txais cov txiaj ntsig zoo, "qeeb" carbohydrates, lub zog tshuav nyiaj yog khaws cia ntev, cov txiav tsis muaj kev ntxhov siab ntau ntxiv.

GI Nta:

Cov nplai muaj ib puas sib faib. Qhov taw qhia xoom qhia tias tsis muaj cov carbohydrates hauv qhov khoom, tus nqi ntawm 100 units yog cov ntshiab nyob hauv.
Cov txiv hmab txiv ntoo, ntau yam, cov zaub ntsuab, thiab zaub feem ntau muaj Qes Gl tsawg. Cov neeg pab khoom noj khoom haus tau taw qhia txog 70 los yog ntau qhov khoom siv rau cov khoom noj muaj calorie ntau: cov qhob cij dawb, pancakes, pizza, jam nrog qab zib, waffles, marmalade, semolina, chips, kib qos yaj ywm.
GI qhov tseem ceeb yog tus nqi sib txawv.

Txhawm rau ntsuas lub glycemic Performance index, qabzib ua cov khoom tseem ceeb.

Yuav kom nkag siab txog seb cov ntshav qab zib cov ntshav yuav yog li cas tom qab tau txais 100 g ntawm yam khoom uas tau xaiv, Dr. D. Jenkins pom zoo kom muab cov nqi piv rau qhov sib piv nrog kev noj ntawm ib puas grams qabzib.

Piv txwv li, ntshav qab zib cov ntshav nce mus txog 45%, uas txhais tau hais tias theem ntawm Gl yog 45, yog 136%, tom qab ntawd 136 thiab lwm yam.

Rau qee cov zaub mov, glycemic Performance index ntau dua 100 units. Qhov no tsis yog qhov yuam kev: cov zaub mov no tau yoog kom nquag plias tshaj cov piam thaj.

Qhov Cuam Tshuam cuam tshuam Glycemic Index ntawm Cov Khoom

Qhov taw qhia tseem ceeb nyob ntawm tus ua ntawm ntau yam. Hauv tib cov khoom, Gl qhov tseem ceeb yuav txawv vim yog hom kev kho cua sov.

Thiab, GI ntsuas cuam tshuam los ntawm:

Hom thiab ntau yam zaub, txiv hmab txiv ntoo, khob cij, cereals, berries, lwm yam khoom. Piv txwv, cov taum dawb - 40, taum ntsuab - 30, lima - 32 units, dub currant - 15, liab - 30. Qos qos (qos yaj ywm) - 50, hom zoo tib yam hauv ntau hom tais - los ntawm 65 txog 95.
Tus qauv ntawm kev npaj thiab hom kev kho cua sov ntawm cov zaub mov. Thaum muab cub, siv cov tsiaj rog rau kib, lub glycemic index nce. Piv txwv li, qos yaj ywm: kib hauv lub yias thiab ntau hom "kib" - GI yog 95, ci - 98, hau - 70, hauv cov khaub ncaws - 65.
Fiber ntau Qhov ntau cov nroj tsuag fibers, qeeb qeeb cov khoom lag luam yog nqus tau, tsis muaj kev cuam tshuam hauv cov piam thaj hauv qhov tseem ceeb. Piv txwv li, txiv tsawb muaj qhov glycemic Performance index ntawm 60 units, tab sis qhov feem pua ntawm cov roj fiber ntau qeeb qeeb tus nqi ntawm lub zog faib hauv lub cev. Qhov no cov txiv hmab txiv ntoo kab txawv hauv me me tuaj yeem noj los ntawm cov ntshav qab zib.
Cov khoom xyaw rau qhov sib txawv ntawm cov tais: GI sib txawv hauv cov nqaij nrog gravy ntawm qab zib thiab lws suav, nrog cov txuj lom thiab zaub, nrog roj zaub thiab cov rog.

Vim li cas koj thiaj xav paub GI

Ua ntej txais yuav cov glycemic Performance index nplai, cov kws kho mob ntseeg tias cov nyhuv ntawm carbohydrates, uas yog ib feem ntawm ntau hom zaub mov, yog qhov zoo ib yam.

Ib txoj hauv kev tshiab los mus ntsuas qhov tshwm sim ntawm cov paib tshwj xeeb tau tso cai rau cov kws kho mob suav nrog cov khoom tshiab hauv kev noj haus ntawm cov neeg mob ntshav qab zib mellitus: koj tsis tuaj yeem ntshai ntawm qhov tsis txaus ntseeg ntawm cov ntshav qabzib nyob rau tom qab noj cov khoom no.

Nyob rau hauv rooj plaub ntawm pancreatic gland ua haujlwm, insulin qib qis, nws yog ib qho tseem ceeb kom paub tias hom zaub mov twg txo cov kev thauj khoom ntawm lub cev tsis muaj zog, tab sis tib lub sijhawm, xyuas kom muaj cov khoom noj thiab cov vitamins.

Ua tsaug rau lub ntsiab lus ntawm GI nyob rau hauv ntau yam khoom, koj tuaj yeem tshem ntawm kev hnav khaub ncaws tsis sib luag hauv kev noj haus, uas muaj cov txiaj ntsig zoo ntawm kev xav, lub neej zoo, kev tiv thaiv kab mob, thiab kev noj qab nyob zoo. Nws tseem yooj yim los xaiv cov khoom lag luam zoo, kev hnav khaub ncaws muaj txiaj ntsig zoo rau zaub, zaub mov thiab zaub nyoos kom txo tau cov txiaj ntsig ntawm Gl.

Glycemic Khoom Taw Qhia

Tom qab xyoo ntawm kev tshawb fawb, xibfwb Jenkins txiav txim GI rau feem ntau hom zaub mov, suav nrog rau ntau yam sib txawv. Kuj paub yog Gl qhov tseem ceeb rau cov npe nyob ntawm txoj kev npaj.

Txog cov mob ntshav qab zib, cov kis las uas xav kom poob phaus, txhua tus uas ua raws lawv txoj kev noj qab haus huv, nws yog qhov muaj txiaj ntsig kom muaj ib lub rooj ntawm glycemic index ntawm cov khoom hauv tsev. Nws yog qhov yooj yim los ua cov ntawv qhia zaub mov txawv nrog rau kev koom ua ke ntawm cov khoom muaj txiaj ntsig zoo thiab cov khoom noj muaj txiaj ntsig, yog tias koj paub tsis tsuas yog cov ntsiab lus ntawm cov calories thiab zaub mov muaj txiaj ntsig (cov rog, carbohydrates, vitamins, protein, minerals, fiber, thiab lwm yam), tab sis kuj tseem muaj cov txiaj ntsig Gl uas cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav.

Feem ntau cov txiv hmab txiv ntoo thiab zaub muaj gi tsawg

Tsis tshua muaj GIs muaj:

zaub: dos, taum pauv, zaub qhwv, taum pauv, zucchini, lentils, carrots nyoos. Lwm lub npe: kua txob, taum pauv, txaij, radish, turnip, txiv lws suav, dib;
txiv hmab txiv ntoo thiab berries: cherry plum, plum, blackberry, currant, pomegranate, txiv kab ntxwv qaub. Tsawg GI nyob rau hauv cov txiv duaj tshiab, txiv qaub, txiv av, nectarines, raspberries;
zaub ntsuab: zaub xas lav, dill, zaub txhwb qaib, zaub ntsuab, zaub xas lav;
nceb, seaweed, walnuts, txiv laum huab xeeb.

High GI muaj:

muffin, qhob cij dawb, ncuav kib, kus kiav txhab, granola nrog raisins thiab noob txiv ntoo, nplej zom nplej zom, khoom qab zib ncuav, nqaij npuas ntxuag mov;
cov kua mis thiab qab zib nrog qab zib, glazed curd cheese;
cov khoom noj ceev, piv txwv li, ib qho hamburger - 103, paj kws - Gl yog 85;
cov txhuv dawb thiab cov khoom lag luam tam sim ntawd los ntawm hnab, millet, nplej thiab semolina porridge;
tswm ciab, ncuav qab zib, khob noom cookie, qab zib, Snickers, Mars thiab lwm hom chocolate tuav. Cov neeg mob ntshav qab zib yuav tsum tsis txhob noj cov khoom qab zib, dej qab zib, halva, kua txiv ntoo hauv qab zib, cov pob tawb xuab zeb, pob kws flakes;
cov kaus poom txiv duaj thiab apricots, dib liab, raisins, beets, hau rwj, hau pob kws qab zib, taub dag;
qos yaj ywm. Qhov tsawg tshaj plaws GI rau hauv cov qos yaj ywm, qhov loj tshaj plaws - hauv kib, ci, kib, french kib;
npias, haus dej haus cawv xws li Coca-Cola, Sprite, Fanta;
cov cocoa nrog piam thaj thiab kua mis, cov dej qab zib tsis muaj cawv haus.

Cov dej qab zib, cov zaub mov sai, ncuav qab zib, npias, tej daim, kua qhob noom chocolate tsis yog cov muaj calorie thiab siv rau lub cev xwb, tabsis kuj tseem muaj cov “carbohydrate” rau me nyuam yaus thiab. Siab GI ntawm cov khoom lag luam no yog ib qho ntawm cov ntsiab lus uas piav qhia txog kev txwv txiav ntawm kev siv cov khoom ntim.

Khoom qab zib muaj qhov siab gi

Koj yuav tsum ua tib zoo kawm lub rooj kom tsis txhob cais cov khoom noj muaj txiaj ntsig, tab sis cov khoom muaj txiaj ntsig, piv txwv li, chocolate dub los ntawm cov khoom noj: GI yog 22, nplej zom ua los ntawm durum nplej yog 50.

Cov khoom noj muaj GIs ntau ntxiv rau cov ntshav qab zib, nrog tus nqi tsawg, cov txiaj ntsig ntawm carbohydrates xyaum tsis cuam tshuam rau cov txiav thiab lwm yam plab hnyuv siab raum.

Ntawm cov ntshav qab zib mellitus, nws yog ib qho tseem ceeb kom paub tias glycemic Performance index yog dab tsi, thiab yuav ua li cas thiaj sau tau ntawv qhia zaub mov raws GI qhov tseem ceeb hauv ntau cov zaub mov.

Thaum pib ntawm lub hnub, koj tuaj yeem tau txais cov khoom noj kom ntau ib nrab nrog cov qib siab thiab nruab nrab ntawm Gl, los ntawm yav tsaus ntuj qhov tseem ceeb yuav tsum txo qis.

Nws yog qhov tsim nyog kom noj cov txiv hmab txiv ntoo tshiab, berries thiab zaub, nco ntsoov haus cov protein ntau txaus, zaub roj.

Txhua cov lus nug ntsig txog khoom noj khoom haus hauv ntshav qab zib yuav tsum muaj kev pom zoo los ntawm tus kws kuaj xyuas kabmob endocrinologist thiab tus kws qhia noj zaub mov. Nws yog qhov yuav tsum tau mus xyuas cov kws kho mob ib ntus, saib xyuas lub xeev kev noj qab haus huv, kuaj xyuas seb ntshav qab zib li cas.