YUAV UA LI CAS LOS SUAV COV GLYCEMIC PERFORMANCE INDEX NTAWM COV KHOOM: MIS THIAB COV LUS POM ZOO MUAJ TXIAJ NTSIG

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Lub tswv yim xws li glycemic Performance index tau qhia rau hauv kev ncig los ntawm kws kho mob, tus kws kho qhov mob endocrinologist David Jenkinson. Thaum ntawd yog xyoo 1981.

Tus xibfwb tau ua ntau yam kev tshawb fawb ntawm Canadian tsev kawm, uas nws ua haujlwm. Txhua qhov kev tshawb fawb tau tsom xyuas pom cov khoom noj zoo tshaj plaws rau cov ntshav qab zib.

Txhawm rau kom kawm paub nyeem glycemic Performance index, koj yuav tsum xub txiav txim siab seb nws yog dab tsi thiab nws yog dab tsi. Daim ntawv qhia glycemic txiav txim siab ntau npaum li cas suab thaj yuav muaj nyob hauv cov ntshav ntshav ntawm ib lossis lwm yam khoom.

Hauv hom lus science ntxiv, qhov no yog qhov ntsuas ntawm qhov txav ntawm qhov lwj hauv lub cev ntawm cov carbohydrates rau hauv lwg me me. Thaum pib, lub ntsiab lus tau siv los txhawm rau ua kom qhov kev noj haus zoo tshaj plaws rau cov muaj kev mob ntshav qab zib.

GI yog dab tsi?

Txheej txheem kev mob tshwm sim hauv lub cev ntawm cov zaub mov carbohydrates rau hauv lwg me me zoo li no:

ib zaug nyob rau hauv lub cev, zaub mov raug zom;
nyob rau hauv cov txheej txheem ntawm kev zom zaub mov, cov khoom lag luam zais cov carbohydrates, uas zom rau hauv cov lwg me me - monosaccharides;
ntshav qab zib nce siab;
lub cev txiav txim siab ntau npaum li cas cov piam thaj hauv lub cev xav tau;
lub txiav tau txais lub teeb liab los tsim cov tshuaj insulin;
monosaccharides raug xa mus rau lub neej ua haujlwm;
carbohydrates ntau dhau yog muab tso rau hauv cov roj ntsha thiab rog dhau.

Tag nrho cov kev nkag los rau hauv carbohydrates rau hauv lub cev yuav tsum tau muab faib ua ob pawg:

monosaccharidesuas suav hais tias yog carbohydrates yooj yim. Lawv sai sai, thiab ntshav qab zib nce siab zuj zus. Raws li, cov no yog cov carbohydrates nrog cov siab ntsuas;
complex carbohydrates los yog polysaccharides. Lub cev zom zaws los ntawm lub sijhawm ntev, uas yuav siv kev siv zog ntau dua thiab lub zog. Qab zib tsis txhob muab cov ntse dhia. Khoom noj yuav zom rau lub sijhawm ntev, kev tshaib plab yuav tsis tau sai sai.

Cov khoom noj uas peb noj yog los ntawm nroj lossis tsiaj. Qhov ntsuas rau cov khoom lag luam yog txawv. Koj yuav tsum sim ua kom xaiv cov khoom nrog qhov ntsuas qis lossis qes. Yuav ua li cas kom pom glycemic index ntawm ib qho khoom? Cov kws tshawb fawb tau xam ntev ntev seb yam khoom twg muaj qhov ntsuas tus nqi.

Khoom qab zib, hmoov nplej khoom, mis nyuj khov, qhob noom xim kasfes yog ua los ntawm cov khoom lag luam uas muaj qhov ntsuas siab. Legumes, zaub, qee cov txiv hmab txiv ntoo muaj tsawg.

Li cas los xam glycemic Performance index?

Yuav ua li cas los xam cov glycemic Performance index ntawm cov khoom? Nws yog qhov yooj yim heev. Ntxiv nrog rau qhov tseeb tias muaj cov ntawv tshwj xeeb rau cov ntshav qab zib, muaj ntau cov ntaub ntawv ntawm cov chaw qhib thoob ntiaj teb.

Kev ua zaub mov kom raug rau lub cev, nws yog ib qho tsim nyog uas cov khoom noj muaj txog li 80% ntawm legumes, zaub thiab txiv hmab txiv ntoo. Kwv yees li 18% yog mis nyuj tais diav. Thiab seem 2% yog tsiaj rog.

Muaj ib qeb ntawm cov neeg rau leej twg nws yog qhov nyuaj heev rau tsis kam cov tsiaj cov zaub mov. Hauv qhov no, nws yog ib qho tseem ceeb rau nws ua noj kom zoo. Nyob ntawm ntau yam, cov ntawv yuav hloov. Nws muaj feem xyuam rau txoj hauv kev uas cov khoom raug siav, lawv ntau yam thiab tsos, thiab daim ntawv qhia. Raws li rau calories, tom qab ntawd nrog qhov hnyav ntawm 100 lossis ntau dua phaus hnyav, cov qauv pom zoo yog txog 2000 calories, tsawg dua 100 kilo - 1500 calories. Nrog rau cov naj npawb no, lub cev yuav pib sai sai poob phaus.

Txhawm rau kom paub yuav ua li cas los xam cov lej glycemic, koj yuav tsum paub qhov pib: 100 ntu. Qhov kev ntsuas no tau saws lub sij hawm ntev dhau los. 100 yog cov ntshiab. Ntxiv txoj kev yuav yooj yim. Qhov ntsuas 70 yog qhov siab. Nws muaj nyob rau hauv cov khoom lag luam xws li mov dawb, kib lossis ci qos yaj, qhob cij dawb, npias, qab zib.

Qhov ntsuas ntawm 40 txog 70 yog suav tias yog nruab nrab. Cov pab pawg no suav nrog lub tsho qos yaj ywm, txhuv cij, granola, nplej zom ua los ntawm durum nplej.

Zoo, qhov Performance index tsawg dua 40 yog qhov tsawg. Cov no yog cov cereals, piv txwv li, buckwheat, oatmeal lossis oatmeal, legumes, zaub thiab lwm yam.

Yog li, nws tiav niam txiv kom paub tseeb txog cov lej glycemic index ntawm cov khoom. Qhov tseem ceeb tshaj plaws yog kom tsis txhob ua tub nkeeg thiab pom meej meej mus rau koj lub hom phiaj. Hloov mus rau txoj kev noj zaub mov tshiab yog qhov nyuaj, tab sis ua tau. Nrog rau cov khoom lag luam zoo, lub cev yuav tsis ntsib kev ntxhov siab.

Tam sim no nco ntsoov lub tsev kawm chav kawm hauv kev ua lej los kawm paub laij glycemic index ntawm cov khoom. Cov qauv no yooj yim heev. Cov ntsiab lus hauv qab no xav tau: glycemic Performance index, nyiaj carbohydrates thiab ntshiab piam thaj. Peb nce GI nrog tus nqi ntawm carbohydrates, faib qhov tshwm sim los ntawm 100 - cov piam thaj.

Cov qauv tau muaj raws li nram no: (GI x carbohydrates, g): 100 = GI

Muaj lwm lub tswvyim: glycemic load lossis GN. Ntawm no yog qhov piv txwv yooj yim:

dib liab tau GI ntawm 75, 6.8 g ntawm carbohydrates nyob rau hauv nws. Raws li cov qauv, nws hloov tawm tias GN = 6.6 g;
donuts muaj GI ntawm 76, carbohydrates -38,8, GN = 29.5 g.

Qhov no yog cov piv txwv zoo ntawm qhov tseeb tias lub glycemic load nrog tib lub glycemic Performance index yuav sib txawv thiab tsis nyob rau hauv kev nyiam ntawm donuts.

Raws li tau hais los saum toj no, ntau yam nyob ntawm txoj kev npaj thiab ua khoom noj. Piv txwv, nrog kev xav txog kev ua kom yuag, lawv me me lawv ua, qhov ntau dua GI yuav dhau los. Yog li nyob rau hauv buns nws yog ib qho kev txiav txim ntawm qhov loj dua li hauv cov qhob cij wholemeal.

Cov nplej tsis muaj roj muaj GI ntawm 50, thiab tev tev - 70. Acid ua rau kom qis ntawm kev nqus khoom noj. Txiv hmab txiv ntoo unripe muaj GI tsawg dua cov siav. Txhawm rau txo GI, dej qab zib (marinade, hnav khaub ncaws) tuaj yeem muab ntxiv rau qee cov tais diav, tab sis tsis txhob overdo nws, vim tias qhov no tuaj yeem tsim kev puas tsuaj rau lub plab.

Lwm qhov tseem ceeb: thaum txiav txim siab cov khoom hauv koj cov khoom noj, koj yuav tsum tsis txhob cia siab rau GI thiab GN. Ntawm no, cov ntsuas xws li cov ntsev, nqi zog, cov vitamins, rog, amino acids thiab cov zaub mov tseem ceeb.

Thaum muab tso ua ke koj cov khoom noj, tsis muaj qhov tshwj xeeb koj tuaj yeem tsom tsuas yog saib rau glycemic index (GI) thiab glycemic load (GN).

Nws yog ib qho tseem ceeb kom nco ntsoov cov txiaj ntsig xws li lub zog ntawm cov zaub mov, cov ntsev, rog nyob hauv nws, muaj cov vitamins, cov zaub mov thiab amino acids uas tsim nyog. Cov kev cai niaj hnub ntawm glycemic load yuav tsum tsis pub ntau tshaj 100.

Koj yuav tsum siv cov khoom tsis tsuas yog nrog GI tsawg, tab sis kuj xyuam xim rau cov nqi ntawm cov carbohydrates hauv lawv, vim hais tias GN tuaj yeem ua tau siab.

Cov teebmeem lossis cov txiaj ntsig ntawm kev poob phaus gi

Raws li qhov tau hais dhau los, ib qho xaus tau tuaj yeem kos duab: ib qho kev sib raug zoo ntawm qhov siab ntawm glycemic Performance index, kev noj cov khoom lag luam thiab cov metabolism yog qhia tawm.

Cov lus teb rau lo lus nug ntawm yuav ua li cas los suav cov glycemic Performance index yog qhov tseem ceeb tsis yog rau cov tib neeg uas muaj kev mob ntshav qab zib, tab sis kuj rau cov koom nrog kev ua kis las, uas saib xyuas qhov hnyav. Muaj cov khoom lag luam uas, raws li glycemic Performance index, yuav tsum tau muab tshem tawm lossis hloov. Piv txwv li hauv lub rooj:

Siab GI Khoom	Tsawg GI Hloov Khoom
Mov	Cov nplej ntev, tuaj yeem hloov nrog cov hlaws barley lossis mij noj
Qos	Pob kws, qos qos, hluas qos yaj ywm, taum
Hwm Lauj Npog Dag	Tag nrho cov khob cij nplej, ntxhib hmoov nplej
Noj tshais noj mov	Cov zaub mov nyoos, granola lossis oatmeal
Ncuav qab zib, pob zeb tawg	Ncuav qab zib nrog qhov sib ntxiv ntawm cov txiv hmab txiv ntoo qhuav, oats, nplej
Cov ncuav qab zib, khob noom	Coarse hmoov, ntxiv txiv hmab txiv ntoo, oats, oatmeal

Yog li, thaum tsim kev noj haus, koj yuav tsum xaiv "cov khoom noj pub." Lub ntsiab ntim yog cov khoom lag luam nrog GI qis thiab nruab nrab.
Cov lus nug tseem, lub glycemic Performance index yog qhov muaj txiaj ntsig lossis ua rau poob zoo. Nws yuav zoo li tias txhua yam yog yooj yim.

Tab sis peb lub cev yog ib cov qauv tsim heev. Kev tsis suav cov khoom tuaj yeem cuam tshuam koj kev noj qab haus huv.

Tag nrho cov zaub mov tsis muaj carbohydrate yog raws li kev cais tawm ntawm cov carbohydrates los ntawm cov zaub mov.

Tib lub sijhawm, carbohydrates yog qhov tsim nyog rau kev sib txuas ntawm cov tshuaj hauv lub cev, rau lub zog thiab lub zog, rau lub hlwb kev noj haus, rau kev tswj cov metabolism hauv cov rog thiab cov protein.

Txhawm rau txo qis kev puas tsuaj rau lub cev thaum poob ceeb thawj, nws yog ib qho tseem ceeb uas yuav tsum siv txhua yam khoom, tab sis nyob rau qee qhov tiv thaiv tsis txaus.

Vim li cas koj thiaj li xav paub GI?

Cov piam thaj hauv cov ntshav muaj feem cuam tshuam rau cov tshuaj hormones, metabolism, ua haujlwm thiab kev tshaib plab. Txawm li cas los xij, kev siv ntau dhau ntawm cov piam thaj ua rau muaj kev ua tsis zoo hauv lub cev.

Yog li, glycemic indexes yuav tsum khaws cia tsis yog rau cov neeg noj zaub mov noj lossis mob ntshav qab zib, tab sis kuj tseem noj qab nyob zoo. Yog lawm, lawv yuav tsis muaj ntau qhov kev txwv, tab sis cov peev txheej ntawm peb lub cev tsis txwv. Ua raws li GI ib txwm yuav tsum yog txhua yam.

Muaj ob peb txoj hauv kev ntxiv uas yuav tso cai rau koj kom ua raws li cov kev cai. Lawv yog qhov yooj yim heev thiab muaj txiaj ntsig zoo:

txhawm rau xaiv cov khoom tsim nyog rau kev ua noj, dai rau ntawm lub tub yees "tswv yim": cov lus taw qhia ntawm glycemic Performance index;
ntau cov txiv hmab txiv ntoo ntau dua li cov kua txiv;
hauv cov khoom noj yuav tsum tau zaub ntau li ntau tau. Lawv txo GI ntawm ntau cov zaub mov;
sim noj cov zaub mov hauv cov txheej txheem tsawg dua;
raws li kev hnav khaub ncaws, siv roj zaub lossis kua txiv qaub, yoghurts;
Ua ntej koj mus tom khw, nws tsim nyog xyuas cov npe ntawm cov khoom yuav nrog rau cov uas yuav zoo tshaj. Koj tuaj yeem nrhiav lwm txoj hauv kev thiab xaiv cov khoom lag luam nrog GI tsawg dua. Tsis tas li ntawd, nws yuav txuag koj ntawm qhov tsis tsim nyog thiab kev npaj tsis yuav;
txhua cov khoom noj txom ncauj yuav cuam tshuam tsis zoo rau daim duab xwb, tab sis kuj muaj kev noj qab haus huv. Nws raug nquahu kom npaj cov zaub mov rau hnub;
kev nyiam rau cov khoom muaj protein. Lawv txig txo cov glycemic Performance index ntawm cov zaub mov tseem;
Nco ntsoov tias thaum sawv ntxov, lub zog siv ntau dua rau yav tav su. Yog li, noj zaub mov nrog GI siab dua thaum sawv ntxov.

Ib qho kev tsis lees ntawm cov zaub mov uas muaj GI siab tuaj yeem ua rau muaj teeb meem xws li kev nyuaj siab, tawg hauv zaub mov, thiab cuam tshuam hauv lub cev. Yog li no, qee zaum koj tseem yuav tsum cia koj tus kheej noj ib qho chocolate lossis ice cream, kho koj tus kheej rau ntawm ib qho khoom qab zib lossis ncuav qab zib.