Glycemic index poob phaus: qhov tseem ceeb ntawm kev noj haus, kwv yees ze thiab cov zaub mov txawv

Cov zaub mov glycemic index, cov zaub mov uas peb yuav tham txog hnub no, yog siv los tswj cov ntshav qab zib kom qis.

Nws hais txog qhov kev txwv tseem ceeb ntawm kev siv cov khoom lag luam, uas muaj tus nqi siab ncaj ncees ntawm qhov ntsuas no.

Lub lim piam qes glycemic index zaub mov yog ib qho yooj yim thiab uas xav tau. Nrog nws, koj tuaj yeem hais goodbye rau tus neeg rog dhau. Txhawm rau ua qhov no, nws txaus los tsim kom muaj qee qhov kev txwv hauv koj cov zaub mov noj txog cov zaub mov uas muaj GI ntau.

Lub hauv paus ntawm kev noj zaub mov zoo li no: nws yog qhov yuav tsum tau hloov cov khoom noj uas tau txais yooj yim nrog cov khoom siv sib xyaw, vim tias qhov qub tau sai sai thiab tig mus ua rog muaj roj. Ib qho ntxiv, vim qhov no, qhov kev nce siab hauv cov ntshav qab zib tau tshwm sim. Raws li qhov tshwm sim, ib qho poob hauv nws qib yog sau tseg me ntsis tom qab, uas ua rau tsis tuaj yeem tswj hwm txoj kev xav tau.

Tab sis raws li rau kev ua kom tau carbohydrates, lub hauv paus ntsiab lus ntawm lawv cov haujlwm yog qhov txawv me ntsis: lawv tau nqus ntau qeeb, saturate lub cev rau lub sijhawm ntev thiab tsis ua rau cov piam thaj hloov. Nws yog rau cov laj thawj no tias qhov qauv noj haus no tau tsim rau cov neeg xiam oob qhab endocrine. Yog li, cov zaub mov txawv rau cov tais diav nrog qis glycemic index thiab cov calories tsawg yog cov nyiam tuaj ntawm cov neeg mob ntshav qab zib thiab cov uas xav poob phaus.

Cov ntsiab lus ntawm kev noj haus

Professor David Jenkins tau kawm ntev dhau los hais tias cov khoom noj uas ua rau cov khoom noj ua muaj carbohydrate muaj feem cuam tshuam rau lub cev cov ntshav qab zib li cas.

Raws li nws muab tawm, tsis tsuas yog qab zib, tab sis kuj cov zaub mov muaj nplua nuj nyob rau hauv cov hmoov txhuv nplej (mov dawb, nplej zom, buns, qos yaj ywm) nce ntshav qab zib ntau ntau.

Tom qab ntawd, nws nthuav tawm qhov tseem ceeb ntawm glycemic indices ntawm ntau yam zaub mov, uas tau muab cov kev tshawb fawb tshiab los ua. Raws li koj paub, qhov glycemic index (GI nqi) qhia tau sai npaum li cas qhov kev nqus ntawm cov khoom noj carbohydrates yuav siv sijhawm, thiab yuav ua li cas cov concentration ntawm cov piam thaj tau hloov kho thaum ib lossis lwm yam khoom noj.

Qhov sai hloov cov zaub mov rau hauv cov kua nplaum tshwm sim, qhov ntau dua nws GI. Hauv cov tshuaj no, nws sib npaug nrog 100. Nws yog hmoov heev (txog 70), hmoov txhuv nplej siab thiab zaub mov qab. Tab sis qhov qis tshaj plaws rau qee cov txiv hmab txiv ntoo thiab zaub uas tsis muaj hmoov nplej.Yog tias GI yog 70, tom qab ntawd ntau zuj zus ntxiv ntawm cov piam thaj thiab yam tshuaj lom ntawm lub cev (insulin) tshwm sim hauv cov ntshav ntawm ib tus neeg.

Lub hom phiaj tseem ceeb ntawm tom kawg yog li nram no: qabzib kev coj. Nws tuaj yeem xa nws ntawm "kev ua haujlwm sai" (yog tias tus neeg mob koom nrog kev ua si thiab xav tau roj) lossis hloov nws mus rau hauv lub cev rog (yog tias tus neeg mob ua haujlwm hauv chaw ua haujlwm thiab ua lub neej nyob ntsiag to).

Qhov xwm txheej thib ob muaj qee lub caij tsis zoo nkauj heev. Ua ntej tshaj plaws, tus neeg pib nrawm dua rau qhov hnyav dua, tom qab ntawd lub zog ua haujlwm tau sau tseg thiab vim li ntawd, nws yuav npau taws, vim tias lub cev maj mam nres "pom" cov piam thaj thiab "mloog" rau insulin.

Tom qab ntawd, tus neeg mob ntsib lub ntsej muag ntawm tus mob plawv thiab lwm yam mob ntshav qab zib. Yog li, ib yam dhau ntawm cov tshuaj tua kab mob pancreatic thiab qabzib hauv cov ntshav pib tsim kev puas tsuaj rau txhua yam hauv nruab nrog cev.

Txiaj Ntsig

Yog tias peb tham txog cov khoom ntawd xws li kev noj haus los ntawm glycemic Performance index, cov zaub mov rau lub lim tiam tau sau los ntawm siv lub rooj ntawm GI cov khoom lag luam.

Cov zaub mov zoo rau cov tais diav nrog glycemic qis rau kev poob phaus ntawm cov zaub mov yuav pab kom tshem ntawm cov phaus ntxiv, tiv thaiv thiab txawm tias kho ntshav qab zib.

Raws li koj paub, lub zog tseem ceeb kis tau sai dua ntawm lub cev ua tsaug rau cov khoom noj muaj qhov siab GI. Vim tias muaj fiber ntau, qhov kev kwv yees ntawm cov khoom uas muaj tsawg heev los yog xoom GI tshwm sim ntau qeeb.

Cov piam thaj hauv cov ntshav cov ntshav yuav ib txwm muaj siab rau cov neeg nyiam ua khoom qab zib, uas ib txwm tso ob peb dia ua kom qab zib hauv lawv cov tshuaj yej, noj zaub mov thiab txiv hmab txiv ntoo tas mus li. Hauv qhov no, qib ntawm cov kua dej yuav yeej ib txwm muaj tsawg kawg nkaus, thiab ib qho teeb meem metabolic yuav pom tom qab me ntsis tom qab.

Glycemic index khoom noj khoom haus - pib qhov twg?

GI yog tus nqi uas cov piam thaj nce siab tom qab noj cov zaub mov uas muaj cov carbohydrates.

Cov neeg uas xav kom poob phaus yam tsis ua raws li kev noj zaub mov nruj yuav tsum paub lawv tus kheej nrog cov ntsiab cai ntawm khoom noj khoom haus no.

Tsawg tus neeg paub tias nrog nws txoj kev pom, ib tus neeg tuaj yeem noj lub ncuav "muaj cai", thiab chocolate. Ntxiv mus, qhov nyhav tseem yuav poob sai sai.

Cov zaub mov uas muaj glycemic siab muaj xws li: bakery cov khoom ntawm cov hmoov nplej zoo tshaj plaws, qos yaj ywm dog dig, nplej polished, kua qab zib, qee hom txiv hmab txiv ntoo. Tab sis cov khoom lag luam nrog tus nqi qis muaj xws li bran cij, mov ci, zaub qhwv, qab zib thiab qaub txiv hmab txiv ntoo thiab zaub hauv lawv pawg.

Qhov Cuam Tshuam cuam tshuam GI

Txhawm rau kom ntsuas qhov ntsuas siab ntawm glycemic qhov ntsuas ntawm ib qho khoom lag luam, yuav tsum muaj ntau qhov kev txiav txim siab, vim tias hom piam thaj (yooj yim lossis ntau), cov qauv tshuaj ntawm carbohydrates, cov ntsiab lus ntawm kev noj haus fiber ntau hauv cov zaub mov cuam tshuam rau kev zom zaub mov ntawm cov zaub mov thiab, raws li cov qib ntawm cov piam thaj hauv cov ntshav. lipids, cov nqaijrog, nrog rau qhov ntsuas kub, ntsuas kub, hom thiab lub sijhawm ntawm kev kho cua sov.

Hauv qab no yog cov kab lus hais tias muaj kev cuam tshuam zoo rau qib GI ntawm qee cov khoom lag luam:

1. hom ntawm cov ntaub ntawv raw, cov xwm txheej ntawm kev cog qoob loo lossis tsim khoom, thiab cov zaub thiab txiv hmab txiv ntoo, cov qib ua tiavCov. Piv txwv li, cov txhuv dawb puag ncig tau muaj GI siab - 71. Tab sis nws tuaj yeem hloov nrog hom muaj txiaj ntsig zoo dua ntxiv hu ua basmati nrog qhov ntsuas ntawm 55. Kev loj hlob, tshwj xeeb yog txiv hmab txiv ntoo thiab txiv ntoo yog qhov tseem ceeb: yog li, GI ntawm cov txiv tsawb siav muaj ntau dua unripe ;
2. rog lub tebchawCov. Lawv ua rau blunt qhov khiav tawm ntawm cov khoom noj los ntawm lub plab, yog li nce lub sijhawm nws zom tau. Cov ntawv kib Fabkis ua los ntawm cov khoom khov yog muaj qis dua GI dua li cov zaub mov zoo sib xws ua los ntawm cov khoom tshiab;
3. muaj protein ntau. Cov khoom noj uas muaj cov khoom noj khoom haus no muaj qhov cuam tshuam zoo rau kev zais ntawm cov tshuaj hormones hauv plab hnyuv plab. Qhov no pab txo qis glycemia;
4. carbohydrates. Cov suab thaj yooj yim tuaj yeem ua rau muaj ntshav qab zib ntxiv. GI ua kom zoo zoo yog kwv yees li 70;
5. degree ntawm kev ua. Kev sib tsoo, nyem cov kua txiv, nrog rau lwm txoj kev siv dag zog tuaj yeem rhuav tshem cov hmoov txhuv nplej siab. Nov yog qhov ua kom cov zaub mov zom tau sai. Thiaj li, GI ntawm cov zaub mov tau nce siab dua. Ib qho piv txwv ntawm cov khoom noj uas yauv yauv ua ib qho nyuaj ntau ntawm kev coj ua dawb cij. Hauv nws, cov hmoov txhuv nplej siab yuav luag "gelled", yog li yuav luag txhua yam yog zom. Tab sis carbohydrate sib txuas los ntawm kev ua kom zoo pasta muaj ib lub qauv ntom, uas yuav pab txo cov enzymatic hydrolysis ntawm cov hmoov txhuv nplej siab, uas, raws li, tsis yooj yim zom. Txawm hais tias kev hloov cov duab ntawm cov khoom muaj cov txiaj ntsig GI. Qos yaj ywm hau thiab consumed nyob rau hauv slices khav ib tug qis Performance index tshaj mashed qos yaj ywm. Ib qho Kua hauv nws qhov tseem ceeb tag nrho kuj tseem muaj ntau yam muaj txiaj ntsig zoo dua li kua txiv los ntawm nws;
6. kev kho cua sovCov. Kev ntsuas kub, lub sijhawm ua haujlwm, thiab lwm yam muaj peev xwm hloov qhov pib GI. Raws li koj paub, cov nplej dawb dawb siav rau lub xeev ntawm cov nqaij npuas siav tau txais 90 hloov ntawm qhov ntsuas 70. Thaum lub sijhawm ua noj, cov kua thiab qhov kub siab ua rau cov hmoov txhuv nplej hloov thiab nws hloov mus rau hauv cov ntawv uas zoo li jelly, uas yooj yim ua rau lub cev qhuav ntawm cov kua zaub ua kom muaj pa thiab ua tiav tam sim ntawd;
7. muaj muaj fiber ntau. Cov nyhuv ntawm qhov ntsuas hauv lo lus nug yog nyob ntawm nws ntau yam: soluble fibers nce viscosity ntawm cov zaub mov zom, uas txo qis nws cov kev txav raws cov hnyuv thiab inhibits qhov cuam tshuam ntawm gastric enzymes. Yog li ntawd, cov kab mob sib duav nws tus kheej kuj tseem ncab ntev. Txij li cov tshuaj no muaj GI qis, cov piam thaj hauv ntshav tsis nce ceev heev.

Cov pluas noj zaub mov noj

Cov qauv ntawv qhia zaub mov nrog tus lej glycemic rau kev poob phaus rau ib hnub:

• thawj zaug noj tshais: porridge, ob lub ci los ntawm rye qhob cij nrog cheese, tshuaj yej tsis muaj qab zib;
• tshais thib ob: txiv kab ntxwv;
• noj su: zaub kua zaub;
• txom ncauj yav tav su: ib khob ntawm kefir;
• noj hmo: hau zaub caij nrog roj sunflower.

Cov zaub mov txawv

Xav txog cov zaub mov nrov tshaj plaws rau cov zaub mov glycemic index qis.

Nqaij qaib nrog nceb:

• nqaij qaib fillet;
• noob dos loj;
• sunflower roj;
• nceb.

Daim hlais cov ncuav ci thiab cov hauv paus me yuav tsum muab tso rau hauv lub lauj kaub thiab kib nrog roj.

Tom ntej no, ntxiv cov nceb, ntsev thiab kua txob. Tom qab ntawd, qhov loj yog tau dej thiab ncu 20 feeb.

Zaub xam lav:

• zaub xas lav;
• Txiv lws suav
• dib
• zaub ntsuab.

Ua ntej koj yuav tsum tsuav zaub xam lav, txiv lws suav, dib thiab zaub txhwb nyug. Tag nrho cov no yog sib xyaw, muaj kev nyab nrog cov txiv ntseej thiab cov roj ntses.

Xyuas

Glycemic Performance index kev ntsuas kev noj haus yog qhov ntau. Raws li kev ntsuam xyuas ntawm cov neeg mob ntshav qab zib thiab poob phaus, xws li kev noj zaub mov tsis zoo xwb, tab sis kuj muaj cov txiaj ntsig zoo rau kev noj qab haus huv.

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Dab tsi yog glycemic Performance index rau poob ceeb thawj? Qhov qes glycemic qes yog dab tsi? Cov ntawv qhia zaub mov rau lub lim tiam - yuav ua li cas? Cov lus teb hauv video:

Lub glycemic Performance index thiab poob phaus muaj qhov sib txuas zoo. Los ntawm tsab xov xwm no, peb tuaj yeem xaus tias cov khoom lag luam tsawg, qis dua lawv cov GI. Tib yam zaub mov yuav muaj qhov sib txawv nyob ntawm qhov kev ua tiav. Lub glycemic index rau cov neeg poob phaus ua lub luag haujlwm tseem ceeb, tab sis koj kuj yuav tsum tau them sai sai rau cov ntsiab lus rog hauv cov zaub mov, uas yuav tsum muaj tsawg.