GLYCEMIC PERFORMANCE INDEX NTAWM POB KWS, OAT, AMARANTH, WHOLE-GRAIN FLAX THIAB LWM YAM

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Txhua xyoo tus naj npawb ntawm cov neeg mob ntshav qab zib tau nce zuj zus. Cov laj thawj rau qhov no yog qhov tsis txaus noj haus thiab ua lub neej sedentary.

Tom qab ib tus neeg tau hnov qhov kev kuaj mob no, thawj qhov ua tawm los rau hauv lub siab yog monotonous noj haus, uas yog kiag li tsis muaj khoom qab zib thiab lwm yam khoom noj uas muaj cov khoom noj hnyav.

Tab sis cov lus no tsis tau pom tias muaj tseeb, vim tias tsis ntev dhau los, cov cai thiab kev cai hais txog khoom noj uas tau tso cai lossis txwv tsis pub noj nrog cov kab mob ntawm cov kab mob endocrine tau raug hloov kho.

Txog rau hnub tim, daim ntawv teev cov khoom noj qab zib, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo yog qhov dav heev, qhov loj tshaj plaws yog kom ceev faj. Ua raws li kev noj haus kev noj haus yog qhov tseem ceeb hauv kev kho mob. Ua ntej tshaj plaws, koj yuav tsum kawm cov npe khoom lag luam uas tuaj yeem siv nrog tus kabmob no. Kab lus no muaj cov ntaub ntawv hais txog cov hmoov nplej twg ua tau nrog ntshav qab zib thiab uas tsis yog.

Glycemic Performance index ntawm hmoov ntawm ntau hom

Cov kws tshaj lij xaiv cov zaub mov rau cov neeg mob uas muaj hom 2 mob ntshav qab zib mellitus, thaum soj ntsuam cov glycemic index (GI) ntawm txhua yam khoom.

Qhov ntsuas no qhia tau hais tias cov piam thaj hauv ntshav tau nrawm li cas tom qab noj txiv hmab txiv ntoo lossis khoom qab zib.

Cov kws kho mob ceeb toom lawv cov neeg mob tsuas yog cov khoom noj ua ke, thaum ploj qee cov ntsiab lus tseem ceeb. Nrog rau tus kab mob no, koj tsuas yog xav noj zaub mov uas muaj qhov ntsuas qis.

Tsawg tus neeg paub tias hmoov nplej rau cov neeg mob uas muaj cov metabolism hauv lub cev tsis txaus yuav tsum muaj qhov ntsuas no, tsis pub dhau tsib caug. Tag nrho cov hmoov nplej uas muaj qhov ntsuas tau txog rau caum-cuaj chav nyob yuav nyob hauv cov khoom noj txhua hnub tsuas yog ib qho kev zam rau txoj cai. Tab sis cov zaub mov uas muaj qhov ntsuas siab dua xya caum yog ncaj qha txwv tsis pub cov ntshav qab zib.

Qhov no yog vim tias muaj kev pheej hmoo ntawm kev nce ntxiv hauv cov piam thaj. Vim qhov no, xwm txheej hnyav heev tuaj yeem tshwm sim.

Lub ntiaj teb paub ntau ntau yam ntawm hmoov, los ntawm kev uas qee cov khoom lag luam tsim rau cov neeg raug kev txom nyem los ntawm cov mob endocrine. Ntxiv rau glycemic Performance index, koj yuav tsum them sai sai rau lub zog nqi ntawm cov khoom.

Raws li ntau tus neeg paub, kev noj zaub mov ntau dhau ntawm calorie tuaj yeem hem kev rog, uas ua kev txaus ntshai rau cov neeg muaj qhov mob no. Nrog nws, hmoov nplej nrog glycemic tsis tshua muaj siab yuav tsum tau siv, yog li kom tsis txhob thab cov chav kawm ntawm tus kab mob. Nws yuav tsum tau yug los hauv lub siab tias ntau nyob ntawm ntau yam khoom muaj txiaj ntsig - saj thiab zoo ntawm ci.

Hauv qab no yog glycemic Performance index ntawm ntau hom hmoov nplej:

oatmeal -45;
buckwheat - 50;
ntaub pua chaw -35;
amaranth -45;
taum pauv - 50;
tseem grain -55;
spade -35;
Khaub Ncaws -45.

Tag nrho cov saum toj no ntau yam raug tso cai rau siv tsis tu ncua nyob rau hauv kev npaj ntawm ua noj delights.

Ntawm cov hom, nws yog txwv tsis pub ua zaub mov noj:

pob kws - 70;
nplej -75;
barley - 60;
mov - 70.

Txij li thaum glycemic index ntawm cov hmoov txhuv nplej tau muaj siab txaus, nws siv tsis tau ua noj.

Oat thiab buckwheat

Oatmeal glycemic Performance index yog qis, uas ua rau nws ci zoo tshaj plaws ntawm kev ci. Nws muaj nyob rau hauv nws cov muaj pes tsawg leeg tshwj xeeb cov tshuaj uas txo cov ntshav qab zib. Tsis tas li ntawd, cov khoom no nplij lub cev ntawm cov tsis zoo ntawm cov rog.

Txawm hais tias muaj ntau qhov zoo, cov khoom lag luam los ntawm oats muaj cov ntsiab lus tsis tshua muaj calorie. Ib puas grams ntawm cov khoom lag luam nrov no muaj kwv yees li 369 kcal. Tias yog vim li cas thaum npaj cov zaub mov ci lossis lwm cov tais diav los ntawm nws, nws raug nquahu kom sib xyaw oats nrog rau lwm hom haum cov hmoov.

Oat hmoov

Nrog cov tsis tu ncua ntawm cov khoom no nyob rau hauv cov khoom noj txhua hnub, qhov tshwm sim ntawm cov kab mob ntawm cov hnyuv poob qis, cem quav yog qhov tsawg tshaj plaws, thiab tib lub koob tshuaj ntawm cov khoom neeg tsim cov tshuaj tua ntshav ntawm tus txiav, uas ib tug neeg xav tau rau lub neej zoo, raug txo qis. Cov khoom lag luam los ntawm oats suav nrog ntau ntawm cov zaub mov, xws li magnesium, potassium, selenium.

Nws tseem ua raws cov vitamins A, B₁, B₂, B₃, B₆, K, E, PP. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom no tau pom zoo rau siv txawm tias los ntawm cov neeg uas nyuam qhuav phais mob hnyav. Raws li rau buckwheat, nws muaj qhov zoo sib xws siab cov ntsiab lus. Txog ib puas grams ntawm cov khoom lag luam muaj 353 kcal.

Buckwheat hmoov nplej muaj ntau cov vitamins, cov zaub mov thiab qee qhov cim tseg:

Cov vitamins B muaj txiaj ntsig zoo cuam tshuam rau kev ua haujlwm ntawm tib neeg lub cev, vim tias kev tsis pom qhov twg tshem tawm, thiab kev ntxhov siab kuj ploj;
nicotinic acid ua rau cov ntshav khiav tuaj yeem hloov kho thiab ua kom cov roj cholesterol tsis zoo;
hlau yuav tiv thaiv qhov tshwm sim ntawm ntshav liab;
nws kuj tshem tawm cov co toxins thiab hnyav radicals;
tooj liab hauv qhov muaj pes tsawg leeg txhim kho lub cev tiv thaiv rau qee yam kab mob kis thiab cov kab mob pathogenic;
manganese pab cov thyroid caj pas, thiab kuj normalizes cov piam thaj hauv cov ntshav ntshav;
zinc muaj cov txiaj ntsig zoo ntawm kev mob ntawm cov ntsia hlau thiab plaub hau;
folic acid xav tau thaum cev xeeb tub vim tias nws tiv thaiv qhov txawv txav hauv kev loj hlob ntawm tus me nyuam hauv plab.

Buckwheat hmoov glycemic index muaj tsawg, uas tso cai rau koj siv nws hauv koj cov khoom noj txhua hnub li oats.

Pob kws

Hmoov tsis zoo, kev ua mov ci los ntawm hom hmoov nplej no txwv rau cov neeg tsis hnov lus metabolism.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov pob kws hmoov nplej glycemic Performance index tau siab heev, thiab cov ntsiab lus tsis zoo ntawm cov khoom yog 331 kcal.

Yog tias qhov mob ais nplawm ntawm cov tsis muaj qhov pom tsis pom tshwm, tom qab ntawd cov kws txawj tso cai rau koj siv nws los ua ntau yam tais diav. Tag nrho cov no yooj yim piav qhia: pob kws muaj suav tsis txheeb cov vitamins thiab microelements uas yuav tsis ua rau lwm yam khoom noj khoom haus.

Cov hmoov nplej pob kws rau cov ntshav qab zib hom 2 vim muaj cov ntsiab lus ntawm fiber ntau hauv nws, muaj peev xwm daws cov cem quav thiab teeb tsa tib neeg lub plab zom mov. Lwm qhov tseem ceeb ntawm cov khoom no yog tias txawm tias tom qab kev kho cua sov nws tsis plam nws cov txiaj ntsig zoo.

Tab sis, txawm hais tias qhov no, nws tau txwv tsis pub rau cov neeg kev txom nyem los ntawm qee yam kab mob ntawm lub plab thiab lub raum. Nws yog qhov tseem ceeb heev vim yog cov ntsiab lus ntawm cov vitamins B, fiber, thiab cov kab hauv nws.

Cov hmoov nplej pob kws yog qhov tsis tuaj yeem los ntawm cov khoom sib txawv uas nyuaj heev uas tau ua nrog lwm yam ntawm cov khoom no. Txawm li cas los xij, vim nws lub siab GI, nws yog suav hais tias txwv tsis pub cov neeg uas muaj kev cuam tshuam ntawm kev zom zaub mov carbohydrates.

Amaranth

Lub glycemic Performance index ntawm amaranth hmoov yog 45. Ntxiv mus, nws suav tias yog tsis pub gluten.

Ib qhov tshwj xeeb ntawm cov khoom lag luam no yog tias nws muaj cov protein ntau nyob rau hauv qhov muaj pes tsawg leeg, uas yog qhov zoo tshaj plaws.

Nws tseem yuav suav nrog lysine, potassium, phosphorus, fatty acids thiab tocotrientol. Nws raug paub los tiv thaiv cov tshuaj insulin tsis txaus.

Amaranth-fortified hom hmoov nplej pab tau txo cov ntshav qabzib ntau hauv ntshav qab zib. Amaranth pab cuam ntxiv txhim kho cov piam thaj thiab rog rog.

Flax thiab rye

Flax hmoov glycemic index yog qhov tsawg heev, as Well as rye.

Ci los ntawm thawj hom hmoov nplej pub rau cov neeg muaj mob ntshav qab zib, nrog rau cov neeg muaj phaus ntxiv.

Vim tias cov ntsiab lus fiber ntau hauv cov tshuaj muaj pes tsawg leeg, cov ua haujlwm ntawm lub plab tau zoo dua, txhim kho kev zom zaub mov tau zoo tuaj thiab teeb meem nrog cov quav tau tshem tawm. Rye hmoov nyob rau hauv cov ntshav qab zib yog nquag siv rau ua khob cij thiab lwm yam kev ci.

Los ntawm cov nyiaj ntawm fiber ntau, rye tau txais txiaj ntsig ntau dua li lwm cov hmoov nplej nrog glycemic Performance index, uas yog kev txiav txim ntawm qhov ntau tsawg dua. Nws cov muaj pes tsawg leeg suav nrog cov txiaj ntsig zoo xws li tooj liab, calcium, phosphorus, magnesium, potassium, selenium, ntxiv rau cov vitamins A thiab B.

Hmoov rau cov ntshav qab zib

Rau lwm hom, glycemic index ntawm txiv maj phaub hmoov nplej yog qis dua, piv txwv li, hom qoob mog lossis pob kws. Nws muaj nqi siab thiab khoom noj khoom haus zoo.

Cov zaub protein muaj nyob hauv yog tsib. Lub ntsiab lus tseem ceeb yog cov khoom tsis muaj gluten. Txiv maj phaub hmoov nplej yog qhov zoo tshaj plaws rau txhua qhov tshwj xeeb li ib txwm.

Lub glycemic Performance index ntawm cov hmoov nplej tau zoo heev - 95 units. Vim li ntawd nws thiaj yog txwv tsis pub rau cov neeg uas muaj ntshav qab zib thiab rog dhau.

Tab sis spelled hmoov glycemic Performance index yog tsawg, uas qhia tias muaj nyob rau hauv nws cov muaj pes tsawg leeg nyuaj los zom cov tshuaj yeeb dej caw. Ntau tus kws tshaj lij pom zoo rau cov neeg uas muaj kev ua kom yuag cov metabolism hauv zaub mov kom suav nrog nws hauv lawv cov zaub mov txhua hnub.

Txawm hais tias muaj kev phom sij ntawm cov txhuv nplej vim maj mam nqus, nws muaj qhov ntau ntawm cov khoom tseem ceeb uas tsim nyog rau kev ua haujlwm ntawm lub cev tag nrho. Nws tseem yuav tsum tau sau tseg tias nws muaj pes tsawg leeg tsis suav nrog gluten.