Cov zaub mov feem ntau los ntawm tus neeg ib txwm noj zaub mov txhua hnub muaj glycemic index - qhov ntsuas uas pab txiav txim sai npaum li cas tom qab noj zaub mov qab zib uas muaj nyob hauv nws nkag rau hauv cov ntshav.
Qhov ntsuas siab dua, qhov nrawm dua tom qab noj mov hauv lub cev cov piam thaj nce siab.
Txhawm rau tswj cov ntshav qab zib, koj yuav tsum paub cov zaub mov uas ua rau cov ntshav qab zib thiab qis dua. Kev saib xyuas tshwj xeeb yuav tsum tau them rau qhov uas ua rau cov ntshav qab zib ntau dua, thiab kom zam dhau qhov siv. Cov no suav nrog cov piam thaj dawb thiab cov khoom noj uas muaj cov carbohydrates yooj yim.
Dab tsi nce ntshav qab zib: cov npe ntawm cov khoom lag luam thiab cov kem ntawm lawv qhov GI
Vim li cas nws thiaj tseem ceeb kom paub cov khoom noj twg cov ntshav qab zib hauv poj niam, txiv neej thiab me nyuam thiab tswj qhov ntsuas no? Cov zaub mov uas nce cov piam thaj hauv ntshav ua kev cuam tshuam tsis zoo rau kev noj qab haus huv ntawm cov neeg muaj ntshav qab zib. Qhov laj thawj rau txoj kev kho no tsis yog nyob hauv cov khoom qab zib noj, tab sis ua txhaum txoj cai ntawm tus txiav.
Cov npe ntawm cov khoom uas cov ntshav qab zib tau nce hauv cov poj niam, txiv neej thiab menyuam:
- rog rog;
- cov nqaij haus luam yeeb;
- marinades;
- ua kom zoo zoo qab zib;
- zib ntab thiab beekeeping khoom, jam;
- confectionery thiab pastry;
- cov txiv ntoo qab zib: txiv quav ntswv nyoos, txiv pear, txiv tsawb;
- txhua hom txiv ntoo qhuav;
- rog rog cream, qab zib;
- qab zib yogurt nrog toppings;
- rog, qab ntsev thiab ntsim yoov;
- txhua hom khoom lag luam hauv cov kaus poom: nqaij, ntses;
- ntses caviar;
- Cov nplej zom
- semolina;
- mov dawb;
- cov kua zaub mis muaj semolina lossis mov;
- dej qab zib thiab kua txiv;
- curd khoom noj qab zib, puddings.
Khoom qab zib, chocolate, qos yaj ywm, pob kws, txhua hom zaub nyob kas poom, txiv ntoo, haus hnyuv ntxwm, hmoov nplej - txhua yam uas nce qib qab zib hauv cov ntshav sai dua. Cov nqaij cov nqaij, cov nqaij siav, cov khoom qab zib nrog cov protein thiab qab zib noj, dej qab zib, cov ncuav qab zib uas ci tshiab thiab cov qhaub cij muaj qhov cuam tshuam zoo rau cov suab thaj.
Cov zaub mov dab tsi ua rau cov ntshav qab zib thiab cov lus glycemic index:
| Khoom | GI |
| Cov khob cij dawb | 100 |
| Butter buns | 90 |
| Kib qos | 96 |
| Cov mij soob | 90 |
| Mov nplej dawb | 90 |
| Cov paj kws tsw qab zib | 85 |
| Mashed qos yaj ywm | 80 |
| Muesli nrog txiv ntoo | 85 |
| Ua Tsuag Ntau | 70 |
| Lub taub | 75 |
| Mis nyuj porridge | 75 |
| Zeb Zeb | 70 |
| Qhob noom xim kasfes | 75 |
| Qos daim tawv nyias | 75 |
| Qab zib (xim av thiab dawb) | 70 |
| Semolina | 70 |
| Cov kua txiv (nruab nrab) | 65 |
| Jam | 60 |
| Hau beets | 65 |
| Dub thiab mov ci ncuav | 65 |
| Nyob kas poom zaub | 65 |
| Macaroni thiab Cheese | 65 |
| Nplej hmoov nplej fritters | 60 |
| Tsawb | 60 |
| Mis nyuj khov | 60 |
| Mayonnaise | 60 |
| Melon | 60 |
| Oatmeal | 60 |
| Ketchup thiab mustard | 55 |
| Sushi | 55 |
| Ncuav Qab Zib Cookies | 55 |
| Pauj kev chim | 50 |
| Txiv kab ntxwv lwj | 45 |
| Nyob kas poom taum | 45 |
| Txiv kab ntxwv tshiab | 45 |
| Buckwheat qab zib | 40 |
| Prunes, qhuav apricots | 40 |
| Txiv apples tshiab | 35 |
| Suav cov mij qab | 35 |
| Txiv kab ntxwv | 35 |
| Yoghurts | 35 |
| Cov kua txiv lws suav | 30 |
| Tshiab carrots thiab beets | 30 |
| Tsawg rog tsev cheese | 30 |
| Mis | 30 |
| Berries (nruab nrab) | 25 |
| Txaij | 20 |
| Pob Tsuas | 15 |
| Dib lauj | 15 |
| Nceb | 15 |
| Fresh zaub | 5 |
Qhov ntsuas yog txiav txim siab raws li ib puas grams ntawm cov khoom lag luam. Hauv lub rooj, txoj hauj lwm sab saum toj yog yauv los ntawm cov zaub mov nrog lub siab glycemic index. Cov neeg mob ntshav qab zib tuaj yeem coj los ntawm cov ntaub ntawv no: yam zaub mov lawv tuaj yeem noj tsis muaj kev pheej hmoo rau lawv txoj kev noj qab haus huv, thiab uas yuav tsum tau cais tawm ntawm cov zaub mov noj.
Khoom noj siv mis
Ib lub cev tsis muaj zog los ntawm cov ntshav qab zib xav kom haus cov mis thiab cov khoom noj siv mis. Tab sis nws ua raws li no cov zaub mov twg uas ua rau muaj ntshav qab zib thiab yam tsis ua.
Lub glycemic Performance index ntawm syrniki yog xya caum units, yog li lawv yuav tsum tau cais tawm ntawm tus neeg mob cov ntawv qhia.
Eskimo, cov kua mis ua kua, uas ua rau cov ntshav qabzib ntau dua thiab txhawb kev tsim cov plahaum rog plaques.
Qhov tso cai siv rau cov mob ntshav qab zib yog kev haus mis, kefir thiab yogurt ib hnub - ib nrab dej haus. Kev nce nrawm hauv qabzib ua rau tau cov kua mis tshiab. Cov kua dej yog qaug cawv chilled.
Qab zib thiab txiv hmab txiv ntoo
Txawm hais tias muaj cov kua sucrose ntau nyob rau hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo, lawv cov kev tsim nyog los ntawm cov ntshav qab zib yog qhov tseem ceeb vim tias lawv tau nplua nuj hauv pectins, minerals, thiab fiber.
Hauv kev txwv tsim nyog, koj tuaj yeem noj txiv apples, txiv pos nphuab, txiv pos, txiv duaj, txiv duaj, txiv duaj, txiv duaj, txiv ntoo, qee cov txiv qaub (txiv kab ntxwv qaub, txiv kab ntxwv). Nws zoo dua rau noj txiv av nrog tev.
Tham txog cov khoom noj twg ua kom cov piam thaj hauv ntshav ntxiv, tsuas yog ib qho tsis tuaj yeem hais txog kab zas, tsawb thiab txiv hmab. Cov khoom lag luam no raug cais tawm ntawm kev noj zaub mov ntawm tus neeg mob ntshav qab zib.
Txiv mab txiv ntoo tseem muaj peev xwm nce siab ntxiv txog qib piam thaj, nws tuaj yeem noj tsis pub ntau tshaj peb puas grams nyob rau hauv ib hnub. Cov txiv hmab txiv ntoo ziab muaj ntau cov piam thaj, uas txhais tau tias lawv tuaj yeem cuam tshuam tsis zoo rau kev noj qab nyob zoo ntawm cov ntshav qab zib.
Ua ntej ua cov compotes, nws raug nquahu kom tsau lawv hauv dej txias rau li rau teev, tom qab ntawd muab cov kua tawm. Cov txheej txheem no yuav pab tshem tawm cov khoom qab zib. Cov hnub tim rau cov neeg mob ntshav qab zib yog qhov muaj kev phom sij heev.
Zaub
Ntau cov zaub yuav ua rau cov ntshav qabzib nce siab. Qos yaj ywm thiab pob kws yog cov zaub mov uas ua rau cov ntshav qab zib ntau ntxiv.
Cov zaub mov hauv qab no uas ua rau cov ntshav qab zib tau ntxiv tau yog qhov txawv:
- kua txob qab zib;
- stewed txiv lws suav;
- taub dag;
- carrots;
- beets.
Txhua legumes yuav tsum tau txwv nyob rau hauv kev noj haus ntawm tus neeg mob uas muaj kab mob ntshav qab zib.
Kev siv cov ketchup, ib qho kua txiv lws suav thiab kua txiv yog cais tag nrho. Cov zaub mov qaub thiab pickles yuav tsum tsis txhob noj.
Cereal qoob loo
Cov dej qab zib rau cov ntshav qab zib yuav tsum tau npaj kom tsis muaj qab zib, nyob rau hauv dej, muaj cov ntsiab lus ntawm cov mis nyuj tsawg. Cov nplej pob kws, bakery thiab nplej zom yog txhua yam khoom uas nce cov ntshav qab zib.
Ntawm kev phom sij rau cov neeg mob ntshav qab zib yog semolina thiab mov nplej.
Cov khoom lag luam los ntawm txhua hom nplej thiab hmoov nplej tsis pom zoo rau kev siv, vim tias lawv pab txhawb ntxiv kom cov piam thaj ntau ntxiv. Mov thiab mis nyuj porridge, zoo li millet, yog cov khoom noj uas muaj glycemic siab.
Hais txog dab tsi ua rau cov ntshav qab zib, ib qho tsis tau tsuas yog hais txog qhob cij dawb, bagels, croutons. Ib qho buns, waffles, crackers, pasta, crackers tau txwv kom muab cais rau cov neeg mob ntshav qab zib. Lawv cov lej GI nyob ntawm xya caum txog cuaj caum rau.
Khoom qab zib
Txhua yam khoom noj qab zib uas npaj los siv suab thaj raug txwv rau cov neeg uas muaj kab mob "qab zib".Ib tug muaj peev xwm nug tau seb cov piam thaj puas cuam tshuam txog ntshav qab zib. Yog lawm, cov piam thaj ua rau cov ntshav qab zib.
Ntawm cov mob ntshav qab zib, cov zaub mov muaj piam thaj ntau yuav raug cais tawm ntawm tus neeg mob txoj kev noj haus: ncuav, ncuav qab zib, ncuav ncuav.
Rau pawg no ntawm cov neeg mob, khoom qab zib ua rau ntawm fructose thiab sorbitol yog ua.
Cov zaub mov nram no uas nce cov ntshav qab zib hauv ntshav qab zib yog raug txwv:
- haus cov dej haus;
- khw muag khoom compotes, kua txiv;
- khoom qab zib thiab dej qab zib;
- khoom qab zib nrog qab zib txhaws;
- custard thiab butter cream;
- zib ntab;
- txhua yam kev ua jams, jams;
- kua txob yogurts;
- curd puddings.
Cov khoom lag luam no muaj cov sucrose thiab kua nplaum ntau dhau, lawv muaj nplua nuj nyob hauv cov carbohydrates yooj yim, uas tau nrawm ntawm lub cev.
Related videos
Dab tsi yuav ua rau cov ntshav qabzib feem ntau? Cov lus teb hauv video:
Tus kab mob ntshav qab zib tam sim no tsis yog kab lus rau ib tus neeg. Txhua tus neeg mob tuaj yeem tswj tau nws tus kheej cov ntshav nyob hauv ntshav tom tsev siv cov cuab yeej tshwj xeeb. Kev ua raws li kev noj zaub mov yog qhov ua kom paub tseeb tias tus kabmob yuav ntws tau yooj yim dua thiab cov ntshav qab zib yuav ua rau muaj kev coj noj coj ua ua ke. Txhawm rau ua qhov no, nws yog ib qho tseem ceeb kom tsis suav cov zaub mov uas ua rau cov ntshav qab zib ntxiv hauv lub cev.
Cov no suav nrog cov khoom bakery, nplej zom, txhuv thiab semolina, beets thiab carrots, qos yaj ywm, dej qab zib, cov kua txiv, dej qab zib, tag nrho cov khoom qab zib raws li cov piam thaj dawb, yogurts nrog cov khoom ntxiv, qab zib thiab qab zib, cov zaub mov kaus poom, marinades, cov nqaij haus thiab cov khoom noj. Yuav luag txhua cov txiv ntoo rau tus mob ntshav qab zib tuaj yeem noj, tab sis nyob rau hauv kev txwv tsim nyog. Zam kev noj cov txiv ntoo thiab txiv ntoo qhuav.
