APRICOT: GLYCEMIC PERFORMANCE INDEX NTAWM TSHIAB THIAB QHUAV APRICOTS, YOG NWS MUAJ PEEV XWM NOJ NROG HOM 2 MOB NTSHAV QAB ZIB

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Lub teb lub chaw ntawm apricot yog Tuam Tshoj, qhov twg los ntawm ob xyoo dhau los nws tau raug xa tawm mus rau Central Asia thiab Armenia. Tsis ntev, cov txiv no tau mus txog lub nroog Loos, qhov chaw ntawd hu ua "cov kua txiv Armenian", thiab lub npe "armeniaka" tau muab rau nws hauv botany.

Apricot tau coj mus rau Tebchaws Russia los ntawm Sab Hnub Poob nyob rau 17th caug xyoo thiab tau xub cog rau hauv Izmailovsky Tsar Lub Vaj. Txhais los ntawm Dutch, lub npe ntawm cov txiv no muaj lub suab zoo li "sov sov los ntawm lub hnub".

Qhov no yog cov txiv hmab txiv ntoo qab heev thiab qab zib, hlub los ntawm ob tus menyuam yaus thiab cov neeg laus. Tab sis nws puas tuaj yeem noj apricots nrog ntshav qab zib? Nws yog vim tias cov piam thaj hauv thaj chaw muaj ntau ntxiv hauv nws (nws cov ntsiab lus hauv lub sam thiaj ncav cuag 27%) apricot nrog ntshav qab zib hom 2 yuav tsum siv nrog kev ceev faj.

Pab tau thiab tsis zoo

Qhov txiaj ntsig ntawm apricot tuaj yeem txiav txim los ntawm nws cov muaj pes tsawg leeg. Ib lub txiv hmab txiv ntoo nruab nrab muaj kwv yees li:

0.06 mg Vitamin A - txhim kho qhov muag pom, ua kom tawv nqaij du;
0.01 mg Vitamin B5 - relieves los ntawm poob siab mob, los ntawm loog ntawm caj npab / ceg, mob caj dab;
0.001 mg Vitamin B9 - txhawb kev sib txuas ntawm cov protein, txhawb kev ua haujlwm ntawm txhua yam kabmob poj niam, ua kom nrawm nrawm;
2.5 mg vitamin C - ua kom muaj siab ntev, tiv thaiv kev qaug zog, txhawb cov hlab ntsha;
0.02 mg Vitamin B2 - txhim kho kev nco, nce lub zog.

Nws tau pom tias cov vitamins muaj nyob hauv apricots hauv ib qho me me, txawm hais tias lawv muaj ntau haiv neeg sib xyaw.

Tab sis lub ntsiab zoo ntawm cov txiv hmab txiv ntoo nyob rau hauv cov pob zeb hauv av thiab kab kawm muaj nyob hauv nws. Nyob rau hauv tus me nyuam hauv qhov loj tib yam tam sim no:

80 mg poov tshuaj, pab txhawb rau normalization ntawm tag nrho cov txheej txheem tseem ceeb;
7 mg calcium, cia koj ntxiv dag zog rau cov hniav, pob txha, cov hlab ntsha, txhim kho cov leeg nqaij;
7 mg phosphorus, xyuas kom meej qhov tseeb chav ntawm lub zog cov txheej txheem;
2 mg magnesiummuaj txiaj ntsig rau cov pob txha;
0.2 mg ntawm hlaunce hemoglobin;
0.04 mg tooj liabkev koom tes hauv kev tsim cov qe ntshav tshiab.

Tsis tas li ntawd, cov txiv hmab txiv ntoo muaj cov hmoov txhuv nplej siab me me, cov inulin muaj feem xyuam rau prebiotics, thiab dextrin - cov roj (carbohydrate) hnyav tsis txaus. Lwm qhov zoo ntawm apricot yog nws cov lus qhia hauv calorie tsawg. Nws 100 grams muaj tsuas yog 44 calories, ua rau cov txiv no ua khoom noj rau cov zaub mov.

Vim yog qhov muaj ntau ntawm cov tseem ceeb, cov txiv hmab txiv ntoo apricot yuav siv tau:

rau kev hnoos qeev thaum hnoos;
thaum tsim cov txheej txheem plab zom mov;
txhawm rau txhim kho kev nco;
raws li laxative / diuretic;
nrog lub plawv tsis ua hauj lwm thiab arrhythmias;
los tiv thaiv kev ntxhov siab;
nrog daim siab mob;
kom txo qis dua kub;
kom tshem tawm cov tshuaj phem hauv lub cev;
rau kev tiv thaiv mob qog nqaij hlav cancer rau cov neeg uas raug hluav taws xob;
lug txhim khu txiv neej potency;
kom tshem ntawm teeb meem tawv nqaij;
rau qhov tsis muaj calorie kom txaus siab ntawm kev tshaib plab thaum poob phaus.

Pab tau tsis yog tsuas yog nqaij ntawm apricot, tab sis kuj nws cov noob. Hmoov nplej, lawv yog qhov zoo rau cov kab mob ua pa, tseem hawb pob. Lawv kuj tseem siv hauv cosmetology yog qhov tshuaj tau zoo rau pob txuv.

Hauv cov qoob loo ntau, ntau tshaj 20 tauj ib hnub, nws tsis tuaj yeem siv cov txiv laum huab xeeb rau cov ntshav qab zib. Cov tshuaj amygdalin uas nyob hauv lawv hloov ntau cov as-ham rau hauv hydrocyanic acid, uas yog qhov txaus ntshai heev rau tib neeg.

Apricot tsuab

Cov roj ua rau apricot yog siv rau kev hnoos, mob ntsws, mob hawb pob. Ib qho txau ntawm cov tawv ntoo ntawm cov ntoo pab ua kom lub hlwb khiav rov qab tom qab mob hlab ntsha tawg thiab lwm yam kev ntshawv siab. Cov teeb meem tsis zoo ntawm apricots suav nrog qhov laxative effect, uas qee qhov tuaj yeem ua rau ntau yam teeb meem.

Lawv tuaj yeem ua rau kom muaj kua qaub (acidity) ntau hauv lub plab yog tias nqus ntawm lub plab lossis ntxuav nrog mis. Nws tsis pom zoo kom noj apricots uas muaj kab mob siab thiab txo cov ntshav lub qog, vim tias cov carotene uas muaj nyob hauv cov txiv no yuav tsis nqus rau hauv cov neeg mob no.

Cov poj niam cev xeeb tub yuav tsum tau noj apricots kom zoo, tsis yog ntawm lub plab khoob. Nrog lub plawv dhia qeeb ntawm tus menyuam, nws yog qhov zoo dua rau lawv tsis kam lees yuav lawv.

Kuv puas tuaj yeem noj apricots uas muaj ntshav qab zib hom 2?

Feem ntau, apricots thiab ntshav qab zib hom 2 yog yam sib txuam tau, tab sis qee qhov yuav tsum tau ceev faj.

Cov piam thaj hauv cov txiv hmab txiv ntoo no tseem ceeb heev, yog li cov neeg mob ntshav qab zib yuav tsum noj nws nrog kev saib xyuas zoo, zoo li txhua yam khoom zoo sib xws.

Tab sis kiag li tso tseg kev siv cov apricots tsis tsim nyog nws. Tom qab tag nrho, lawv muaj ntau yam minerals tawm rau lub cev, tshwj xeeb tshaj yog poov tshuaj thiab phosphorus. Koj tsuas yog yuav tsum tau txwv cov txiv hmab txiv ntoo noj ib hnub twg thiab xam seb hom twg thiaj zoo noj.

Nyob rau hauv daim ntawv twg?

Muaj apricots rau hom 2 mob ntshav qab zib hauv cov khoom me hauv ib daim ntawv twg.

Nws yog qhov zoo dua los muab qhov kev nyiam ua rau qhuav apricots, txawm tias nws siab, hauv kev sib piv nrog cov txiv hmab txiv ntoo tshiab, cov ntsiab lus muaj calorie.

Cov txiv hmab txiv ntoo qhuav khaws yuav luag txhua qhov tseem ceeb, tab sis lawv muaj suab thaj tsawg.

Apricots rau cov ntshav qab zib hom 2 tsuas tuaj yeem muaj txiaj ntsig yog tias lawv tau soj ntsuam qhov tseeb.

Nws yog qhov zoo tshaj plaws kom tau txais lus ntuas los ntawm koj tus kws kho mob, tab sis nws ntseeg tau tias cov neeg mob ntshav qab zib tuaj yeem haus 2-4 txiv hmab txiv ntoo hauv nruab nrab txhua hnub. Tshaj li cov kev cai no tuaj yeem ua rau cov piam thaj nce siab, uas yog nrog rau qhov tsis zoo.

Glycemic Performance index

Nrog rau cov ntshav qab zib, cov neeg mob yuav tsum tau saib xyuas cov piam thaj tas li, theem uas cuam tshuam rau cov zaub mov noj ntau.

Txhawm rau pab tswj qhov kev tswj hwm no, glycemic index (GI), qhia hauv xyoo 1981, tau siv.

Nws lub ntsiab lus dag hauv kev sib piv ntawm lub cev cov lus teb rau cov khoom sim nrog cov lus teb rau cov kua nplaum ntshiab. Nws gi = 100 units.

GI yog nyob ntawm qhov nrawm ntawm kev nqus ntawm cov txiv hmab txiv ntoo, zaub, nqaij, thiab lwm yam Qhov qis dua qhov ntsuas, qeeb qeeb cov piam thaj hauv ntshav nce siab thiab kev nyab xeeb dua cov khoom no yog rau cov ntshav qab zib.

Kev tswj cov khoom noj muaj txiaj ntsig nrog GI yog qhov muaj txiaj ntsig tsis yog rau mob ntshav qab zib, tab sis rau txhua tus neeg. Kev xaiv khoom noj khoom haus kom zoo yuav txhim kho kev ua haujlwm ntawm tag nrho cov kab mob, thiab yuav tsis tso cai rau kev loj hlob ntawm hom 2 mob ntshav qab zib mellitus, uas tuaj yeem tshwm nrog hnub nyoog.

Lub glycemic Performance index tau muab faib ua:

qis - 10-40;
nruab nrab - 40-70;
siab - saum 70.

Hauv cov tebchaws nyob sab Europe, GI feem ntau qhia txog kev ntim zaub mov. Hauv tebchaws Lavxias, qhov no tseem tsis tau ua dhau los.

Lub glycemic Performance index ntawm apricot tshiab yog li 34 units, nws yog suav nrog hauv qeb qis. Yog li, apricot hauv ntshav qab zib hom 2 tuaj yeem haus tau rau hauv me me.

GI ntawm kev ua noj kom qhuav apricots yog ntau chav nyob qis dua, yog li nws qhov kev siv yog qhov zoo dua. Tab sis cov kaus poom apricots glycemic Performance index muaj txog 50 units thiab tsiv mus rau hauv theem nruab nrab. Yog li, noj zaub mov rau lawv cov ntshav qab zib tsis pom zoo.

Cov kis las ntawm qhov tsis sib xws yuav tsum noj zaub mov nrog GI siab. Los ntawm kev noj cov zaub mov zoo li ntawd thaum lub sijhawm thiab tom qab kev sib tw, lawv yuav muaj peev xwm rov qab sai.

Yuav siv li cas?

Nws muaj ntau txoj cai rau kev noj apricots hauv cov ntshav qab zib, tsis ua mob rau lub cev thiab thaum tau txais cov zaub mov muaj txiaj ntsig thiab kab kawm:

saib xyuas ib qho qauv nruj me ntsis;
tsis txhob noj rau ntawm lub plab khoob;
Tsis txhob noj tib lub sijhawm nrog lwm cov txiv ntoo lossis txiv hmab txiv ntoo;
tsis txhob noj nrog cov khoom noj muaj carbohydrate-nplua nuj;
yog tias ua tau, muab kev nyiam rau qhuav apricots.

Tsuas yog koj yuav tsum xaiv cov txiv hmab txiv ntoo ua xim av tsaus. Amber-daj qhuav apricots feem ntau tau los ntawm cov txiv hmab txiv ntoo nyob rau hauv qab zib syrup. Yog li ntawd, GI ntawm xws li qhuav apricots yog ho nce. Cov kua txiv apricot yog qhov tseem ceeb heev. Nws muaj cov tshuaj tib yam li cov txiv ntoo tshiab, tab sis tau nqus los ntawm lub cev zoo dua.

Nws tsis pom zoo kom noj cov kaus poom apricots (compotes, khaws cia, thiab lwm yam). Lub glycemic Performance index ntawm apricots nyob rau hauv cov khoom no yog siab dua li cov txiv hmab txiv ntoo tshiab thiab qhuav.