GLYCEMIC PERFORMANCE INDEX NTAWM AGAVE PHOOV, JERUSALEM ARTICHOKE, STEVIA, MAPLE THIAB TXIV MAJ PHAUB

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Feem ntau cov tib neeg uas tsis kam qab zib ua rau lawv lub neej txaus siab, vim tias lawv tsis kam rau lawv tus kheej kom zoo thiab noj qab.

Tab sis peb yuav tsum tsis txhob hnov qab tias kev ua lag luam muaj cov lej loj ntawm cov kev xaiv sib txawv, siv uas, koj tuaj yeem tsis tsuas yog tshem tawm cov phaus ntxiv, tab sis kuj rov qab tsim lub cev kom tag nrho.

Glycemic Performance index - vim li cas koj yuav tsum paub nws?

Lub glycemic Performance index cim qhov muaj peev xwm ntawm cov zaub mov nce ntshav qabzib ntshav. Ntawd yog, tus neeg cov ntshav qabzib nce siab nrog cov zaub mov, qhov ntau dua GI khoom.

Txawm li cas los xij, nws yuav tsum nco ntsoov tias tsis tsuas yog cov xeeb ceem ntawm carbohydrates cuam tshuam nws tus nqi, tab sis kuj noj ntau npaum li cas ntawm cov khoom noj. Carbohydrates yog faib rau ob hom: cov nyom (cov nyom) thiab yooj yim.

Qhov kev faib tawm ntawm carbohydrates yog ua raws li kev suav ntawm cov lej ntawm cov suab thaj yooj yim hauv cov roj molecular:

yooj yim - monosaccharides lossis disaccharides, uas nyob rau hauv cov leeg molecular muaj tsuas yog ib lossis ob tug piam thaj cov suab thaj;
txoj (complex) lawv tseem hu ua polysaccharides, txij li lawv muaj coob tus qauv ntu hauv lawv cov saw molecular.

Txij li xyoo 1981, tau pib siv ib lo lus tshiab - "glycemic index". Qhov ntsuas no ua rau qib theem ntawm cov piam thaj nkag mus rau hauv ntshav tom qab noj cov khoom uas muaj cov khoom carbohydrates.

Cov kua qab zib zoo muaj GI ntawm 100 units. Nyob rau tib lub sijhawm, lub cev ntawm cov neeg laus noj qab haus huv xav tau tsis pub tshaj 50-55% ntawm cov carbohydrates hauv cov calories txhua hnub. Ntxiv mus, qhov sib koom ntawm cov carbohydrates yooj yim yuav tsum suav nrog tsis ntau tshaj 10%. Txawm li cas los xij, hauv cov neeg mob uas muaj mob plawv, cov tsiaj ntawm carbohydrates nce mus rau 60%, qhov no yog vim qhov txo qis hauv cov tsiaj rog.

Rau cov neeg mob uas muaj hom 2 mob ntshav qab zib mellitus, cov kws kho mob pom zoo kom cov pob kws flakes, mov dawb, mov cij thiab lwm cov zaub mov ntau nyob hauv cov khoom noj uas muaj carbohydrates yooj yim yuav tsum tau muab cais tawm ntawm kev noj haus.

Agave Syrup

Lub glycemic Performance index ntawm agave phoov yog 15-17 units. Nws yog khoom qab zib tshaj qab zib. Cov piam thaj hloov no muaj ntau ntau ntawm cov kab lus thiab prebiotics, uas muaj txiaj ntsig cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv.

Tab sis tseem, agave phoov yog qhov muaj kuab tshuaj qab zib, vim nws muaj 90% fructose, uas tau yooj yim tso rau cov khoom nruab nrog sab hauv hauv daim ntawv ntawm cov rog.

Agave Syrup

Thaum xub thawj siab ib muag, agave phoov zoo li zib ntab, tab sis tsuas yog ntau qab zib, rau qee qhov nws yuav zoo li cws. Ntau tus kws kho mob tau thov tias nws yog cov khoom noj muaj txiaj ntsig zoo, thiab yog li ntawd, nws tuaj yeem siv los ntawm cov neeg uas saib xyuas lawv qhov hnyav.

Tom qab tag nrho, carbohydrates muaj nyob hauv syrup tsis ua rau dhia hauv cov ntshav qab zib. Cov cuab yeej no ua rau nws nrov ntawm cov neeg mob ntshav qab zib thiab kev noj haus.

Lwm qhov zoo ntawm cov khoom no yog nws cov calorie cov ntsiab lus, uas yog 310 kcal / 100 grams, uas yog 20 feem pua tsawg dua ntawm cov pas noom qab zib, tab sis nws yog 1.5 zaug sweeter. Lub qes glycemic tsis tiav yog ua tiav vim yog cov ntsiab lus siab ntawm fructose.

Nws yuav tsum tsis txhob hnov qab tias kev noj haus ntau ntawm fructose tuaj yeem muaj kev cuam tshuam loj heev rau kev noj qab haus huv.

Zib ntab yog cov lus dab neeg lossis qhov tseeb?

Hais txog cov txiaj ntsig muaj txiaj ntsig ntawm zib ntab tau paub txij lub sijhawm puag thaum ub. Tom qab tag nrho, cov kua no nectar yog lub tsev khaws khoom ntawm cov tseem ceeb kab hauv nws cov muaj xws li:

manganese;
tshuaj nplaum
phosphorus;
hlau
calcium

Zib ntab soothes thiab muag muag hnoos, kho mob qa, yog yooj yim nqus, thiab txhim kho kev zom zaub mov.

Lub tsuas tsis zoo ntawm zib ntab yog nws cov glycemic siab sib txawv, uas thaj tsam li ntawm 60 txog 85 ntu thiab nyob ntawm nws hom thiab sijhawm. Tsis tas li ntawd, zib ntab, zoo li agave phoov, muaj qib siab calorie (330 cal / 100 g).

Lub qhia glycemic ntawm zib ntab sib txawv raws li nws muaj pes tsawg leeg. Raws li koj paub, zib ntab muaj fructose, nrog qhov ntsuas ntawm 19, qabzib nrog GI - 100 thiab ntau dua oligosaccharides. Nyob rau hauv lem, nyob ntawm seb uas nectar zib ntab yog tsim los ntawm, qhov piv ntawm fructose thiab piam thaj nyob rau hauv nws muaj pes tsawg leeg hloov.

Piv txwv li, acacia thiab txiv ntseej zib ntab zib suab thaj muaj cov ntsiab lus qab zib tsawg kawg li ntawm 24%, nrog rau cov txiaj ntsig ntawm fructose tsawg kawg yog 45%, vim li ntawd, glycemic index ntawm xws li zib ntab ntau yam yog tsawg heev.

Hloov cov piam thaj nrog lub txiv ntseej zib ntab zib ntab, ib tus neeg rog dhau heev yuav ua rau nws txo qis me me hauv ob peb lub lis piam.

Cov txiaj ntsig ntawm Maple phoov

Maple phoov yog lub npe nrov ntawm cov neeg sawv cev ntawm ntuj uas muaj qab ntxiag. Tsis tas li ntawd, nws muaj cov tshuaj antioxidants, minerals, thiab qee cov vitamins.

Maple phoov

Lub glycemic Performance index ntawm maple phoov pauv ib ncig ntawm 54 units. Nws muaj 2/3 ntawm sucrose. Tau txais cov qab zib no los ntawm kev zom cov kua txiv ntawm Canadian Maple. Nws muaj cov tshuaj xws li calcium, magnesium, zinc, iron thiab antioxidant.

Maple phoov rau cov ntshav qab zib hom 2 tso cai rau koj tswj cov qib ntawm cov piam thaj, ntxiv rau, nws pab lub cev hauv kev tawm tsam kom dawb.

Lwm yam kua qab zib phoov

Caum

Txiv maj phaub dej qab zib phoov, los yog txiv maj phaub qab zib, niaj hnub no tau lees paub tias qhov qab zib zoo tshaj plaws hauv lub ntiaj teb.

Nws yog tsim los ntawm paj txiv ntoo ntawm paj ntoo loj hlob rau ntawm ib lub txiv maj phaub ntoo. Freshly sau nectar yog rhuab rau 40-45 degrees, ntawm qhov no kub evaporation tshwm sim rau ob peb teev.

Qhov tshwm sim yog cov kua roj caramel tuab. Ntawm kev muag koj tuaj yeem nrhiav cov txiv maj phaub qab zib hauv daim ntawv xws li cov kua dej thiab cov muaju loj.

GI ntawm txiv maj phaub phoov muaj ntau heev thiab sib luag li 35 units. Ntxiv rau, nws yog saturated nrog B vitamins thiab ib lub keeb uas ua tiav zoo tiv thaiv kev nyuaj siab hauv lub xeev - inositol. Txawm tias txiv maj phaub paj ntoos cov paj qab zib muaj 16 cov amino acids thiab muaj txiaj ntsig txaus rau cov ntsiab lus rau kev xav zoo thiab muaj txiaj ntsig.

Cov carbohydrates muaj nyob hauv nws nkag cov hlab ntshav maj mam, yog li ua tib zoo ua rau ntawm lub txiav. Qhov nthuav ntawm caramel tsw ntawm qab zib muaju ua rau txawm tias ci cov khoom lag luam ua kom zoo nkauj thiab tsis yog qauv.

Stevia

Qab zib phoov "stevioside" yog tau los ntawm nplooj ntawm cov nroj tsuag hu ua nyom nyom. Cov cuab yeej tseem ceeb ntawm stevia yog calorie thiab glycemic index, sib npaug rau xoom.

Stevia phoov yog 300 npaug hws dua qab zib, uas yog, nws yuav tsum tau siv cov khoom me me hauv cov tais diav.

Stevia muaj kab kawm, vitamins A, C, B thiab 17 amino acids. Ib qho kua txiv los ntawm zib ntab nyom ua rau muaj kev cuam tshuam rau cov kab mob hauv lub qhov ncauj kab noj hniav, vim nws tau pom nyob rau hauv cov tshuaj txhuam hniav lossis tshuaj yaug qhov ncauj.

Qis GI ua rau stevia phoov heev nyiam ntawm cov neeg mob ntshav qab zib, nrog rau cov neeg uas tau tso tseg cov qab zib huv si.

Jerusalem artichoke phoov

Nws yog tsim los ntawm tubers ntawm Jerusalem artichoke paus, nco qab zib ntab hauv kev xwm yeem thiab saj.

Lub glycemic Performance index ntawm Jerusalem artichoke sib txawv ntawm 15 - 17 units.

Tab sis tsis tsuas yog GI qis ua rau nws nrov heev, nws muaj cov qib siab ntawm inulin, uas yog lub zog prebiotic uas kho cov plab zom mov, thiab yog siv rau hauv kev kho mob ntawm dysbiosis rau normalize microflora plab hnyuv.

Nrog cov dej qab zib ntau ntau thiab tsis tu ncua, txawm tias nyob hauv cov neeg mob ntshav qab zib, kev noj qab haus huv cov ntshav qab zib tau raug sau tseg, txawm tias qhov kev xav tau txo qis rau cov tshuaj insulin.

Txawm li cas los xij, cov kws kho mob tsis pom zoo ua phem rau Yeluxalees artichoke, thiab suav nrog nws hauv cov khoom noj, ua raws li cov lus pom zoo.