Niaj hnub no, ntshav qab zib tau dhau los ua qhov teeb meem thoob ntiaj teb. Hauv ntiaj teb, ntau pua lab tus tib neeg tau mob los ntawm tus kab mob no.
Hauv peb lub tebchaws, muaj ntau dua 9,5 lab tus mob ntshav qab zib. Qhov tseeb, daim duab yog loj dua, vim tias ntau tus neeg tsis tau kuaj thiab tsis paub txog tus kab mob.
Txhua tus neeg muaj ntshav qab zib xav paub txog cov khoom noj twg cov ntshav qab zib kom ntshav qab zib tau. Daim ntawv no nws kim heev. Noj zaub mov zoo yuav pab txo cov suab thaj thiab txo kev ua haujlwm rau cov neeg ua haujlwm hauv lub hlwb uas tsim cov tshuaj insulin. Cov ntshav qab zib ua kom cov ntshav qab zib tsawg yog dab tsi?
Khoom noj muaj li cas rau qab zib?
Yuav kom paub meej, nws yog qhov tseeb los tham txog cov khoom uas tsis ua kom nce qib ntawm cov piam thaj, vim tias tsis muaj cov yuav txo tau nws.
Ib qho kev zam tsuas yog muaj tshuaj ntsuab, noj uas tus neeg mob tuaj yeem txo cov kev noj cov ntshav qab zib kom tsawg ntawm cov kws kho mob tau sau tseg.
Tab sis peb yuav tham txog cov khoom lag luam los ntawm kev koj tuaj yeem noj ntau yam tais diav, thiab cov tshuaj ntsuab muaj txiaj ntsig, tau kawg, tsis hais txog lawv. Ntxiv rau, nws yog thawj qhov tsim nyog los tham txog cov zaub mov twg uas txo cov ntshav qab zib hauv ntshav qab zib hom 2.
Txij li cov nqe lus nug ntawm cov zaub mov twg cov ntshav qab zib hauv ntshav qab zib hom 1 tsis muaj qhov tseem ceeb txaus. Nrog rau thawj hom, koj tuaj yeem noj yuav luag txhua yam yog tias bolus tau raug xam (tus nqi ntawm cov tshuaj insulin rau ib qho ntim ntawm cov zaub mov noj). Ntawm hom 2 Ntshav Qab Zib, kev noj mov yog qhov tseem ceeb uas txiav txim qhov hom kabmob.
Tsawg Glycemic Index Cov Khoom Noj
Yog li, yam zaub mov twg txo cov ntshav qab zib hom 2 ntshav qab zib? Ib lub rooj nrog glycemic qhia yuav pab peb txog qhov no. Nws muab lub tswv yim ntawm cov piam thaj ntau npaum li cas thaum lub khoom tawg. Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib soj qab ntsuas tus ntsuas no kom zoo.
Cov khoom rau txo qis ntshav qab zib nyob hauv hom 2 mob ntshav qab zib thiab lawv cov glycemic index:
| Cov khoom lag luam | Glycemic Performance index |
| Ntsim qhuav tshuaj ntsuab, cov txuj lom | 10 |
| Almonds thiab txiv laum huab xeeb, ntoo thuv ceev | 15 |
| Gherkins, zaub kav, zaub ntsuab, walnuts | 15 |
| Radish, zaub xas lav, hazelnuts | 15 |
| Zucchini (tshiab), dib, zaub qhwv (tshiab) | 15 |
| Leek, rhubarb, soy | 15 |
| Eggplant (tshiab), txiv qaub, Cherry | 20 |
| Txiv lws suav (tshiab), blueberries, raspberries | 25 |
| Carrots (tshiab), tangerines, mis | 30 |
| Taum (dawb thiab liab), kua txiv lws suav, txiv apples | 35 |
Cov zaub mov zoo tshaj plaws los txo cov ntshav qab zib hauv ntshav qab zib hom 2
Nqaij ntses yog cov khoom noj qab zib zoo tshaj plaws, vim tias nws tsis tshua muaj rog thiab carbohydrates. Lawv cov glycemic Performance index yog tsawg heev - tsawg dua 15 units.
Yog li, rau qwj nplais, roob ris thiab cws, qhov Performance index yog 5 units, thiab rau taum paj (taum curd) - 15.
Yog tias kev noj haus rau cov ntshav qab zib tau npaj tseg kom cov khoom lag luam uas txo cov ntshav qab zib tau los ntawm ib nrab lossis ntau dua - qhov no yuav pab tau lub neej ntev. Noj ntau cov nqaij nruab deg, tshuaj ntsuab, zaub. Qhov loj tshaj plaws yog kom tsis txhob hnov qab xyuas cov lus glycemic (carbohydrate)!
Hais txog cov txiaj ntsig ntawm cov txiv hmab txiv ntoo thiab zaub
Txhua tus paub txog cov txiaj ntsig ntawm zaub. Thiab cov piam thaj hauv qab zib nyob hauv zaub yog ntsuab. Magnesium pom muaj nyob hauv zaub cob pob thiab zaub ntsuab nchav yuav qhia tau cov ntshav qab zib kom zoo li qub.
Qhov txiaj ntsig ntawm zaub yog nyob rau hauv kev nplua nuj ntawm cov vitamins thiab cov nroj tsuag fibers. Nov yog cov txiaj ntsig zoo ntshav qab zib kom txo qis ntshav qab zib:
- Jerusalem artichoke. Cov khoom lag luam zoo tshaj plaws rau ntshav qab zib, ua tsaug rau inulin hauv nws cov lus. Sib cais nyob rau hauv tib neeg lub cev, inulin cov ntaub ntawv fructose;
- celery;
- noob taum;
- noob dos loj;
- dib
- cov qij. Muaj thiamine, qhov tseem ceeb rau ntshav qab zib;
- Txiv lws suav Txo cov ntshav qab zib ntawm lub sijhawm;
- txaij thiab lwm yam zaub.
Qhov xav tau, noj qej nyoos ua rau kom cov tshuaj hormone insulin los ntawm cov endocrine caj pas ua haujlwm. Ib lub glycemic qes qis kuj yog cov xeeb ceem ntawm cov txiv hmab txiv ntoo, txawm hais tias muaj ntau tus ntshai noj lawv - txiv hmab txiv ntoo yog qab zib. Tab sis, qhov no tsis yog li. Koj tsuas yog xav paub txog cov txiv ntoo uas koj tuaj yeem noj muaj ntshav qab zib.
Cov txiv hmab txiv ntoo pheej yig tshaj thiab nrov yog:
- av daj. Hauv cov txiv no, cov ntsiab lus siab kawg nkaus ntawm cov tshuaj fiber thiab kab kawm uas txo qis qab zib;
- txiv qaub thiab txiv apples;
- Cherry Cov tshuaj antioxidant zoo nrog cov ntsiab lus fiber ntau;
- txiv kab ntxwv thiab txiv kab ntxwv qaub.
Kev nyab xeeb txuj lom
Cov caij ntuj so kuj pab tua cov qab zib, vim tias txhua yam txuj lom ua zaub ua noj thiab tshuaj ntsuab muaj qhov tsis txaus siab ntawm carbohydrates. Txiv roj los yog roj sai sai yog qhov zoo tshaj plaws rau kev hnav khaub ncaws zaub, lav. Flaxseed roj kuj tseem ceeb heev vim tias nws cov ntsiab lus tsis tshua muaj carbohydrate, ntxiv rau, nws yog qhov zoo tshaj plaws tiv thaiv kev tiv thaiv.
Cov txuj lom zoo tshaj plaws rau kev tswj lub cev ntshav qab zib yog:
- qhiav (hauv paus);
- qij (raw) thiab dos;
- nyab xeeb. Muaj txiaj ntsig zoo rau cov metabolism hauv lub cev.
Cinnamon ua tau zoo thiab muaj. Koj muaj peev xwm tsuas yog haus nws los ntawm diluting ib tug peb lub hlis twg teaspoon ntawm hmoov nyob rau hauv dej. Nrog nws cov kev siv tsis tu ncua, cov piam thaj hauv ib hlis tuaj yeem poob 20%.
Qhov tseem ceeb Fiber rau ntshav qab zib
Ib qho cuab yeej tseem ceeb ntawm fiber ntau, zoo li kev noj haus fiber ntau, yog tias nws ua rau cov txheej txheem kev nqus ntawm cov piam thaj los ntawm cov hnyuv. Thiab yog li ntawd, cov piam thaj hauv cov ntshav yuav nkag mus qeeb.Cov khoom noj muaj fiber ntau koj tau qeeb, koj cov ntshav qabzib tsawg dua tom qab noj. Fiber ntau zoo dua rau noj hauv nws daim ntawv ntshiab, tab sis tsis txhob ua kom qis dua. Txij li thaum muaj cov ntsiab lus fiber ntau hauv lub cev yuav ua rau tsam plab thiab pom kev tsis zoo.
Fiber yog ib feem ntawm yuav luag txhua zaub: zaub qhwv, avocado, kua txob, zucchini thiab lwm yam. Tab sis nws tsis muaj cov nyhuv suab thaj nyob hauv qab. Ua tsaug rau nws, qhov nqus ntawm cov piam thaj los ntawm txoj hnyuv thiab nws txoj kev tuaj txuas ntxiv mus rau hauv cov hlab ntshav mus qeeb.
Tab sis tib lub sijhawm, fiber ntau tsis txuas ntxiv mus los ua cov khoom noj muaj txiaj ntsig zoo heev. Yog li, yog tias muaj fiber ntau soluble, nws muaj cov txiaj ntsig zoo ntawm cov paj ntawm txoj hnyuv. Thiab yog tias insoluble, nws yuav tshem tawm tag nrho cov kev phom sij thiab tsis tsim nyog. Peb yuav tsum tsis txhob hnov qab tias muaj fiber ntau nyob hauv cov txiv ntoo, thiab hauv noob nplej, thiab hauv sau qoob loo. Thiab cov khoom no muaj ntau cov carbohydrates. Yog li ntawd, tsis txhob hnov qab txog glycemic Performance index.
Tseem Grain Fiber
Nrog ntshav qab zib, oatmeal yog qhov tseem ceeb heev. Muaj qab zib tsawg nyob hauv oatmeal thiab nws yuav txo qis ntshav qab zib. Zoo dua tseem, ntxiv cov nplais ntawm cov pear tshiab lossis noob rau hauv Herculean plaub ya ri. Lwm yam cereals muaj qhov zoo ib yam.
Taum khoom thiab txiv ntoo yog qhov ua kom muaj fiber
Lauj kaub tais diav uas ua los ntawm cov nqaij ci lossis cov legumes muaj txiaj ntsig zoo rau ntshav qab zib. Koj yuav tsum noj lawv tsis ntau tshaj ib zaug ib hnub.
Taum taum thiab xim paj noob taum yuav muab koj lub cev nrog cov zaub mov muaj txiaj ntsig thiab cov protein ntxiv, thaum tsis tau tso cai ntau ntawm cov carbohydrates.
Txhua cov txiv ntoo, tsis muaj zam, muaj cov carbohydrates, tab sis lawv tus lej yog txawv. Qee hom noob txiv ntoo muaj ntau ntawm carbohydrates, thaum lwm tus muaj ob peb. Cov txiv ntoo yog ntau nyob rau hauv ntau yam kab kawm, nrog rau cov protein thiab fiber. Yog li ntawd, lawv tuaj yeem siv thiab yuav tsum tau noj.
Koj yuav tsum qhia kom meej npaum li cas ntawm cov carbohydrates rau txhua yam ntawm cov khoom lag luam, hais txog lub rooj uas cov lus qhia ntawm cov khoom noj muaj roj. Lub rooj yuav tsum nyob ntawm tes, zoo li chav ua noj chav tsev. Qhov tseeb yog tias koj yuav tsum tau noj cov txiv ntoo nrog ceev faj, tsis pub ntau dua 50 grams tauj ib hnub vim lawv cov ntsiab lus siab calorie.
Neeg rau - lub tsev muag khoom ntawm fiber ntau
Thiab cov txiv ntoo zoo tshaj plaws yog:
- walnuts thiab almonds;
- cov paj txiv ntoo thiab txiv laum huab xeeb.
Tshuaj yej, kas fes thiab lwm yam dej qab zib
Koj tuaj yeem haus dej kas fes thiab tshuaj yej, thiab txawm tias Coke, yog tias lawv tsis muaj qab zib. Thiab txhawm rau ua kom cov dej qab zib, ntxiv cov piam thaj hloov (lawv muag hauv cov ntawv sau).
Koj yuav tsum tsis txhob haus cov dej xas dawb iced - nws muaj suab thaj. Cov kua dej qab zib uas muaj npe hu ua "feem ntau" muaj cov tshuaj ntxiv los ntawm cov kua txiv hmab txiv ntoo, thiab qhov no yog qhov khoom noj ntawm carbohydrates.
Yog li ntawd, yuav tsum ua tib zoo nyeem cov lus qhia nyob ntawm daim ntawv lo. Tus mob ntshav qab zib yuav tsum tsis txhob noj kua zaub. Nws zoo dua yog nrhiav cov zaub mov noj rau cov neeg mob ntshav qab zib uas ua kom cov ntshav qab zib thiab ua kom qab zib rau koj tus kheej, xws li nqaij nqaij nrog txuj lom.
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Yog li, txiv hmab txiv ntoo thiab zaub, thiab zaub ntsuab yog qhov khoom noj muaj ntshav qab zib zoo tshaj plaws. Lawv yuav tsum tau noj los ntawm cov neeg noj qab haus huv los ua kev tiv thaiv kab mob. Rau cov neeg mob uas muaj ntshav qab zib hom 2, nws yog ib qho tseem ceeb heev kom tsis txhob noj ntau dhau, vim tias nws yuav dhau los ua tsis muaj peev xwm soj ntsuam cov ntshav qab zib kom qis. Txheeb xyuas cov npe ntawm cov khoom noj muaj txiaj ntsig zoo nyob rau ntawm lub rooj glycemic. Txhua yam khoom muaj qhov ntsuas qis dua 30 ntsuas rau mob ntshav qab zib raug tso cai. Thaum xaiv kev noj haus, nws yog ib qho tseem ceeb kom sab laj nrog koj tus kws kho mob. Kev ua haujlwm tawm ntawm kev noj haus yog qhov tshwj xeeb tshaj yog rau cov neeg mob uas muaj ntshav qab zib hom 1, vim tias lawv txhaj tshuaj insulin txhua hnub. Nrog rau ntshav qab zib, koj tuaj yeem noj qab thiab ntau yam. Siv cov khoom uas tso cai nyob rau hauv ua noj ua haus, koj tuaj yeem tsim cov khoom noj ua "masterpieces" uas tsis qis rau cov tais diav hauv tsev noj mov.
