Ntawm cov ntshav qab zib, nws yog ib qho tseem ceeb kom paub txog hom khoom noj dab tsi ua rau muaj piam thaj hauv ntshav.
Cov khoom noj uas muaj lub glycemic siab thiab cov khoom nrog GI tsawg kawg tau teev nyob hauv cov ntawv.
Thaum muaj kev puas tsuaj rau pancreatic, daim ntawv teev cov zaub mov nrog cov txiaj ntsig Gl sib txawv yog qhov muaj txiaj ntsig thiab yooj yim los khaws hauv phau ntawv sau nrog cov zaub mov txawv.
Lub glycemic index yog dab tsi ntawm cov khoom
GI qhia txog pes tsawg lub carbohydrates muaj ib lub npe tshwj xeeb thiab nquag npaum li cas nws cuam tshuam rau tus nqi ntawm lub zog faib hauv lub cev.
Qhov ntau dua ntawm cov nqi Gl, ntau dua cov ntshav qabzib cov ntshav yuav nce siab thiab rov ua haujlwm dua.
Nws yog qhov tsis muaj xwm txheej uas nyob rau hauv cov ntshav qab zib mellitus nws yog qhov yuav tsum tau ua kom tau txais ntau hom zaub mov nrog cov glycemic index thiab cov khoom noj uas tsis yooj yim thiab muaj cov carbohydrates, fiber ntau, protein, kom lub zog faib cov txheej txheem tau ntev, cov piam thaj tsis pub dhau tus cai.
GI yog ntsuas ntawm lub ntsuas tshwj xeeb, qhov tseem ceeb yog los ntawm 0 ntu txog 100. Cov txheej txheem tau tsim los ntawm Canadian tus xibfwb D. Jenkins. Txhua cov khoom muaj cov glycemic qhia tshwj xeeb, tab sis nyob ntawm hom kev kho cua sov, daim ntawv qhia ntawm cov zaub mov, ntxiv cov zaub roj, qhov ntsuas sib txawv. Piv txwv li, GI ntawm cov carrots nyoos yog 35, tab sis tom qab ua noj ua haus, tus nqi nce ntxiv los ntawm ntau tshaj 2 zaug: mus txog 85 units!
Qib uas GI cuam tshuam los ntawm:
- cov ntsiab lus ntawm cov rog, fiber, protein ntau;
- hom kev kho cua sov ntawm cov khoom;
- qhov sib ntxiv ntawm cov zaub thiab tsiaj rog.
Professor Jenkins pom: cov khoom noj nrog cov khoom noj carbohydrates muaj cov glycemic indexes, nrog cov yooj yim uas siab. Thaum sau kev noj haus rau cov mob ntshav qab zib, nws yog ib qho zoo kom coj mus rau hauv tus account cov ntaub ntawv ntawm GI cov rooj tiv thaiv kom tsis txhob muaj qhov nce ntxiv hauv cov piam thaj.
Thaum muaj kev ua txhaum ntawm cov tshuaj insulin ntau lawm, ib qho yuav tsum tsawg siv cov npe uas Gl qib siab tshaj 70 units. Thaum tsim cov ntawv qhia zaub mov rau cov mob ntshav qab zib, nws yog ib qho tsim nyog yuav tsum muaj cov khoom noj hauv cov khoom noj uas muaj cov khoom noj carbohydrates, fiber ntau, cov protein, thiab cov rog zaub.
Vim li cas thiaj txiav txim siab
Qhov ntsuas tshiab rau kev tshuaj xyuas cov khoom lag luam tau ntxiv cov nqi zog.
Cov khoom noj khoom haus tau ua kom ntau dua los pab cov neeg mob ntshav qab zib muaj ntau yam khoom noj ua los ntawm cov zaub mov muaj qhov siab thiab nruab nrab Gl qhov tseem ceeb uas yav dhau los tau txiav txim siab tsis tshua muaj txiaj ntsig thaum muaj cov tshuaj insulin tsis txaus.
Ua tsaug rau kev muab xam ntawm GI, koj tuaj yeem nkag siab sai sai seb hom zaub mov no nquag npaum li cas piv rau cov piam thaj.
Yog hais tias Gl yog 40, ces qab zib yuav nce mus txog 40%, 70 units txog 70%, thiab lwm yam.
Ntau tus neeg nug yog tias muaj qhov yuam kev hauv GI cov rooj: ib qho khoom muaj ib tus lej ntawm siab tshaj 100%. Yog lawm: lub cev assimilates tej yam zaub mov ntau dua qabzib, Gl tshaj 100 chav nyob. Professor Jenkins, tom qab kev tshawb nrhiav ntau xyoo, tau muaj nyob hauv pawg no: hamburger, npias, qhob cij dawb, dej qab zib qab zib.
Cov Khoom - Sau
Txhua yam zaub mov muaj lawv tus kheej glycemic Performance index. Nrog rau cov ntshav qab zib, koj yuav tsum paub dab tsi los siv los tswj cov qib ntshav muaj ntshav qab zib kom zoo.
Tswv yim pab:
- Qhov tsawg dua ib tus neeg tau txais zaub mov nrog cov qib siab GI thiab cov carbohydrates ceev, qhov zoo dua rau kev txiav Ncuav ncuav qab zib, ncuav qab zib, khoom qab zib tuaj yeem noj rau hnub so xwb, tsis tas li, txwv tsis pub nws yooj yim ua rau cov ntshav qab zib nce siab. Cov xwm txheej zoo li no yuav ua rau kom muaj kev noj haus kom nruj, uas tsis tshua qab ntxiag thiab xis nyob rau cov neeg mob ntshav qab zib dua li kev noj zaub mov zoo, suav mus rau hauv lub txiaj ntsig zoo ntawm Gl.
- Tsis txhob noj zaub mov tas mus li nrog GI siab, uas yog cov zaub mov tsis txaus: lub cev sai sai tsis muaj zog, tom qab ib teev thiab ib nrab, koj rov xav noj vim tsis muaj lub zog.
- Qhov kev xaiv zoo tau tsawg GI (cov protein ntau thiab cov rog rog) thiab ib qho me me ntawm cov carbohydrates. Lub tswv yim noj hmo.
- Qhov feem pua siab ntawm cov khoom noj sib xyaw ua ke thiab qhov theem qis ntawm GI (muaj cov tshuaj fiber nyob hauv cov khoom). Qhov kev xaiv zoo rau cov haujlwm zoo hauv lub hlwb.
- Ntau cov carbohydrates complex, protein thiab GI txog 50 units yog qhov kev xaiv zoo tshaj plaws, muab satiety thiab lub zog zoo ntawm lub zog rau lub sijhawm ntev. Hom khoom noj haus zoo rau lub cev kev ua haujlwm, kom tswj cov leeg nqaij zoo.
Tsawg gi
Nws zoo rau cov neeg mob ntshav qab zib tau siv:
- txiv hmab txiv ntoo: txiv apples ntawm ntau hom sib txawv, apricots (tshiab), plums, nectarines;
- berries: raspberries, liab thiab dub currants, blackberries, hiav txwv buckthorn;
- kua txiv ua noj;
- cov khoom noj siv mis, tofu cheese;
- cov kua txiv hmab txiv ntoo: txiv qaub, txiv kab ntxwv qaub, tangerines, txiv kab ntxwv;
- mis nyuj sib txawv feem pua roj;
- zaub ntsuab: zaub txhwb qaib, cilantro, dill, zaub xas lav - iceberg thiab zaub xas lav, zaub ntsuab;
- neeg tsis noj nqaij borsch thiab zaub qhwv kua zaub;
- zaub: peas, txaij, txiv lws suav, kua txob qab zib, carrots (nyiam dua nyoos). Tsawg GI nyob rau hauv cov zaub qhwv ntawm txhua yam ntau yam, cucumbers, dos, taum pauv, txaij, radish, asparagus;
- hiav txwv kale;
- txiv laum huab xeeb thiab Walnut;
- qhuav apricots, pomegranate;
- hau nceb nrog zaub roj.
Siab gi
Nws yog ib qho tseem ceeb kom muab pov tseg cov zaub mov hauv qab no:
- npias, haus dej haus nrog piam thaj, tsw thiab xim hluavtaws;
- biscuit, halva, cornflakes, waffles, chocolate tuav;
- qab zib
- cov poov xab dawb, qhob cij dawb, khob noom, kib kib nrog ib qho txhaws, ncuav, ncuav, ncuav nplej mos mos;
- txhua yam khoom noj ceev ceev;
- tej daim, kib, kle;
- cocoa nrog ntxiv ntawm cov kua mis;
- jam, jam, pastille, jam, marmalade nrog qab zib;
- pizza, donuts, kib croutons;
- semolina, nplej pob kws, nplej dawb;
- qab zib curd loj;
- melted thiab ci lus curds;
- xav parser;
- txhua yam kev ua zaub ua mov, tam sim me me ntawm qos yaj ywm los ntawm lub hnab;
- chocolates, candies, caramel;
- rab riam;
- nyob kas poom los apricots.
Siab GI rau ntau yam khoom siv tau zoo. Lawv yuav tsum tau txwv tsis pub noj tsawg, siv lwm txoj hauv kev npaj, lossis noj tshiab.
Tsawg tsawg ntawm cov khoom hauv qab no raug tso cai:
- dib pag;
- ncuav khob cij;
- tsho rhaub qos yaj ywm;
- chocolate dub
- txiv hmab;
- pob kws hau;
- qe, ncu omelet;
- ci taub dag;
- txiv hmab txiv ntoo yogurt;
- legumes;
- kvass;
- kua zaub ntug hauv paus;
- mamalyga;
- chav txiav roj los ntawm nqaij nyug, ntses lossis nqaij npuas ntshiv;
- cov mov ci thoob tsib.
Glycemic thiab insulin Performance index
GI qhia txog kev sib raug zoo ntawm cov khoom noj thiab kev hloov pauv hauv cov piam thaj hauv ntshav.
Gl ntsuas rau qee yam zaub mov tau paub zoo, thiab ntau txoj kev tshawb nrhiav tau ua rau cov kws kho mob pom zoo kom cov ntshav qab zib lossis lwm hom zaub mov.
Qhov insulin index yog qhov ntsuas tau kawm tsawg. Cov kabmob AI qhia ntau npaum li cas ntau ntxiv cov tshuaj insulin tom qab noj mov.
Ib qho tshuaj hormones tseem ceeb cuam tshuam rau cov txheej txheem hauv lub cev hauv lub cev, nce permeability ntawm cov qog ua cell. Nrog kev ua kom muaj kev zais ntawm cov kua dej insulin, carbohydrates yog hloov pauv mus rau hauv lub cev rog.
Cov kabmob AI siab yuav tsum tau txwv cov khoom no hauv cov ntawv qhia rau ntshav qab zib. Nws yog ib qho tseem ceeb kom pom tseeb tsis yog ntawm cov txiaj ntsig ntawm cov insulin index, tab sis ntawm cov khoom noj: ntau dhau heev dhau kev ua mob rau cov txiav thiab piam thaj ntau dua 100 g ntawm ncuav qab zib noj rau pluas tshais.
Yuav siv cov ntawv glycemic rau cov ntshav qab zib li cas
Kev paub txog kev vam khom ntawm GI ntawm hom kev ua cov khoom, cov nyhuv ntawm cov rog, fiber, cov nqaijrog, yuav pab noj nrog cov ntshav qab zib muaj txiaj ntsig ntau yam, tsis muaj qhov txwv tsis pub muaj calorie.
Feem ntau, zaub, txiv hmab txiv ntoo, txiv hmab txiv ntoo muaj tsawg zog siv hluav taws xob muaj txiaj ntsig zoo dua li cov nqaj ci, cov ncuav qab zib, taum pauv, khob noom, khob noom, khoom tawg, tab sis qee yam khoom tuaj yeem noj tau yam tsis muaj kev txhawj xeeb txog ntshav qab zib ntau ntau.
Tom qab cov kev tshawb fawb ntawm Professor Jenkins, ntau cov khoom siv tau rov kho dua: chocolate dub, nplej zom (yeej los ntawm durum hom nplej), cov txhuv qus, cov qhob cij taub dag, cov txiv ntseej tsis muaj qab zib, kua qos.
Siv cov ntxhuav yooj yim: tus nqi ntawm Gl yog qhia nyob ib sab ntawm txhua yam. Ib qho txiaj ntsig zoo - rau ntau ntau yam muaj qhov ntsuas qhov tseeb. Nrog rau kev kho cua sov sib txawv, glycemic Performance index yog qhia ntawm kab sib cais: qhov no ua rau nws yooj yim dua los nrhiav cov txheej txheem ua noj uas tsim nyog thaum npaj cov zaub mov. Piv txwv li, qos yaj ywm: kib, ci, kib, hau hauv tev thiab tsis muaj nws, tej daim.
GI ntawm qib 90-100 units, cov ntsiab lus ntawm cov calorie ntau thiab muaj cov txiv neej carbohydrates ceev yog qhov nyuaj ntawm cov ntsiab lus uas ua rau nce lub nra rau qhov cuam tshuam txiav tawm.Yuav kom txo qhov Gl ntsuas, nws yog ib qho tseem ceeb kom tau txais zaub ntxiv nrog rau lwm hom zaub mov, hloov cov tsiaj cov rog nrog linseed, pob kws, txiv roj roj.
Tus mob ntshav qab zib xav tau siv cov khoom noj uas tsis muaj glycemic ntau dua: cov khoom noj sai sai ua rau muaj qhov tsis txaus siab thiab lub sijhawm luv luv ntawm kev xav, thiab cov ntshav qab zib tau nce.
Lub ntsiab ntawm cov khoom noj yuav tsum yog cov zaub mov GI tsawg uas muaj cov tshuaj fiber lossis protein ntau. Ntawm cov ntshav qab zib, cov roj zaub muaj txiaj ntsig. Qhov tsawg kawg nkaus ntawm kev kho cua sov ntawm cov khoom yog qhov tseem ceeb, yog tias ua tau rau ib lub npe twg. Tus mob ntshav qab zib xav tau paub kwv yees glycemic kwv yees ntawm hom zaub mov tseem ceeb kom sai tsim cov ntawv qhia zaub mov rau hnub thiab hnub.
