PAJ KWS: GLYCEMIC INDEX, YOG NWS TAU NOJ NROG MUAJ NTSHAV QAB ZIB

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Qhov kev xaiv ntawm cov zaub mov noj raws li glycemic index feem ntau yog ua rau ob qho laj thawj.

Qhov thib ib yog thaum ib tus neeg rog dhau thiab siv zog txo nws, txawm hais tias me ntsis. Qhov thib ob yog qhov muaj ntshav qab zib mellitus hom I, II. Hnub no peb yuav tham txog seb nws puas tuaj yeem noj paj kws tau noj hauv ob hom ntshav qab zib.

Nws yuav tsum raug sau tseg tias nrog tus kab mob II, qee cov zaub tsis pub noj hauv qhov ntau, qhov no tseem siv rau pob kws. Tab sis nws derivative - paj kws, yog qhov haum rau qee lub sij hawm suav nrog hauv daim ntawv qhia zaub mov noj.

Mob ntshav qab zib

Mob ntshav qab zib belongs rau cov pab pawg ntawm cov kab mob ntawm endocrine system, uas tau tsim vim yog qhov tsis muaj txhij txhua lossis ua tiav hlo ntawm cov tshuaj insulin.

Raws li qhov tshwm sim, muaj cov piam thaj hauv cov ntshav nce siab tuaj. Feem ntau yog ntshav qab zib yog mob mus ntev. Nws yog nrog cov kev mob tshwm sim hauv lub cev - carbohydrate, rog, ntxhia, dej-ntsev thiab protein.

Kev txhim kho ntawm tus kabmob ua rau lub cev tsis ua haujlwm ntawm tus txiav, uas ua rau lub cev tsis txaus siab (insulin). Cov tshuaj insulin yog cov protein tsim los ntawm cov txiav ntshav. Lub luag haujlwm tseem ceeb ntawm cov tshuaj hormones yog los koom nrog cov txheej txheem hauv metabolic, uas yog kev hloov pauv thiab tom qab hloov pauv ntawm qab zib rau hauv qabzib.

Tom qab ntawd cov piam thaj xa mus rau lub hlwb. Tsis tas li, cov tshuaj hormones yog koom nrog kev tswj hwm qhov muaj piam thaj hauv ntshav. Ntau tus neeg mob ntshav qab zib, txawm hais tias qhov mob hnyav npaum li cas, nws tseem muaj qab zib-hniav thiab xav noj cov khoom qab zib. Yog li ntawd, lawv nug lawv tus kheej - yog qhov ua tau rau lawv noj paj kws, thiab qhov tshwm sim tuaj yeem tshwm sim los ntawm qhov kev ua ntawd. Unambiguously teb cov lus nug no yog qhov teeb meem heev.

Pros ntawm paj kws

Tsis yog txhua tus paub tias pob kws muaj cov zaub mov muaj txiaj ntsig zoo, vitamins. Pob kws cov khoom lag luam muaj nplua nuj nyob hauv cov vitamins B, hloov pauv, retinol, calcium, kev noj haus fiber ntau thiab potassium. Cov taum no yog cov muaj zog tiv thaiv kev ua kom muaj zog uas muab cov khoom tawm los ntawm lub cev ntawm cov khoom lwj, zoo li ua rau qeeb qeeb kev laus.

Pob kws thiab Paj Kws

Pob kws muaj txog 80 g ntawm carbohydrates ib 100 grams, uas tso cai rau peb hu nws cov khoom noj khoom haus zoo nkauj. Txawm li cas los xij, hauv kev tsim cov paj kws, qhov ntsuas ntawm qhov pom ntawm cov khoom noj carbohydrates hauv nws nce vim tias cov dej noo ntawm evaporation. Txhawm rau kom tus neeg mob tsis txhob ua teeb meem rau paj kws, koj yuav tsum npaj nws tshwj tus ntawm koj tus kheej.

Paj Kws ua yus tus kheej yog txawv los ntawm cov khoom uas muaj cov zaub mov hauv qab no, cov ntsiab lus muaj txiaj ntsig:

fiber ntau;
retinol;
polyphenols - lub zog tiv thaiv ntuj;
B vitamins;
tshuaj nplaum
tshuaj vitamin E;
sodium;
vitamin PP;
poov tshuaj.

Rau cov neeg mob uas muaj ntshav qab zib hom ntshav qab zib mellitus, cov ntsiab lus tseem ceeb ntawm fiber ntau yog qhov tseem ceeb, uas ua kom muaj kev sib koom ua ke ntawm cov piam thaj hauv cov ntshav. Txhawm rau txiav txim siab qhov txiaj ntsig ntawm paj kws, koj yuav tsum paub nws GI (glycemic index).

Glycemic Performance index

GI yog qhov ntsuas pom ntawm qhov muaj zog ntawm cov ntshav qab zib nce siab thaum lub caij noj mov.

Cov neeg mob yuav tsum suav cov khoom muaj glycemic tsawg kawg hauv lawv cov ntawv qhia zaub mov.

Qhov no yog vim muaj qhov tseeb tias cov carbohydrates hauv cov khoom lag luam no tau hloov mus rau lub zog maj, thiab ib tus neeg tswj kom siv lawv yam tsis muaj kev tsis zoo rau lub cev.

Nws yuav tsum raug sau tseg tias paj kws, nws lub glycemic index yog 85, cov neeg mob ntshav qab zib yuav tsum ua tib zoo noj. Tom qab tag nrho, cov khoom lag luam "nyab xeeb" suav nrog cov uas GI tsis tshaj 49 ib pawg. Lawv suav nrog cov zaub mov noj txhua hnub ntawm tus neeg mob. Cov khoom lag luam nrog 50-69 GI tuaj yeem noj 1-3 zaug ib lub lim tiam hauv feem me me.

Cov khoom lag luam nrog GI ntawm ntau dua 70 pawg yog sawv cev los ntawm kev zom cov zaub mov tau yooj yim, uas sib zog ua kom muaj cov piam thaj hauv cov ntshav.

Yog li, paj kws tau cais tshwj xeeb los ntawm qhov muaj ntawm cov ntsuas no:

GI yog 85 pawg;
cov ntsiab lus calories ntau 100 100 g ntawm cov khoom tiav yog 401 kcal;
cov ntsiab lus calories ntau 100 g ntawm caramelized cov khoom yog 401 kcal.

Nws hloov tawm tias paj kws muaj ntshav qab zib yuav tsum tau noj tsawg kawg.

Ua ntej noj cov paj kws, koj yuav tsum tau sab laj nrog ib tus kws tshaj lij.

Cov ntsiab lus tsis zoo

Peb yuav tsum tsis txhob hnov qab tias lub khw muag khoom-muag lossis muag-hauv-cov khoom lag luam yog qhov tsis tshua zoo.

Ntawm no koj tuaj yeem yuav paj kws nrog ntau yam tshuaj sib ntxiv los yog qab zib dawb. Qab zib ntau dhau yuav tuaj yeem ua rau muaj kev tsis haum, thaum nws txwv tsis pub noj ntshav qab zib.

Ntxiv rau, txhua yam khoom noj, ntxiv rau muaj qhov tsis zoo rau tib neeg lub cev, nrog rau kev ua haujlwm li qub ntawm lub plab zom mov. Cov txheej txheem ua noj hauv cov roj roj muab cov khoom ua kom muaj cov calories ntau ntxiv.

Cov kev cuam tshuam tseem ceeb ntawm suav nrog paj kws nyob hauv cov zaub mov muaj xws li:

cov ntsiab lus muaj calorie ntau ntxiv nce qhov muaj feem ua rau lub cev hnyav, uas tsis xav tau rau tus mob ntshav qab zib;
cov khoom tsw yog tuaj yeem cuam tshuam kev ua haujlwm ntawm lub plab zom mov;
qab ntsev, khoom qab zib ua rau kev nqhis dej thiab cuam tshuam nrog lub cev tawm ntawm lub cev tawm ntawm lub cev.

Xws li qhov ua tsis tau ua rau muaj qhov tseeb tias nws yog qhov tsis xav tau rau tus mob ntshav qab zib kom haus cov paj kws.

Tshawb nrhiav tau

Ua tsaug rau txoj kev tshawb fawb, thiab lub siab glycemic index ntawm paj kws tau tshaj tawm qhov no, nws tau paub tias kev koom ua ke ntawm qhov ntau ntawm cov khoom no hauv cov ntawv qhia zaub mov tsis zoo rau cov ntshav qab zib.

Qhov no yog vim muaj ntau dhau ntawm cov diacetyl, uas tau suav nrog qhov ntau ntawm tsw, uas tuaj yeem ua rau tsim kom muaj cov ntsws.

Cov neeg tsim khoom siv cov tshuaj no ntxiv rau qhov tsw ntawm butter ntawm paj kws. Cov neeg uas ua noj nws yuav raug kev mob siab tshaj plaws. Nqus tau cov pa tshuaj lom ntau xyoo nyob hauv, cov neeg no nthuav tawm lub cev ua rau muaj kev phom sij loj heev.

Cov neeg mob ntshav qab zib nrog kev tsim txom ib qho kev kho los ntawm cov pob kws tuaj yeem raug qaug. Thiab vim tias cov neeg mob ntshav qab zib muaj kev tiv thaiv kab mob txo qis, txawm tias qhov tsawg tshaj plaws me me ntawm cov khoom lag luam muaj teeb meem rau lawv.