GLYCEMIC KHOOM NOJ KHOOM NOJ INDEX: COV LUS TSEEB KHOOM NOJ

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Txhua glycemic index (GI) yog paub rau txhua tus neeg mob ntshav qab zib thiab cov neeg uas sim ua raws li cov cai ntawm kev noj zaub mov zoo. Qhov no yog qhov qhia txog kev nce nqi hauv cov piam thaj hauv ntshav tom qab noj qee yam zaub mov lossis tais diav. Glycemic Performance index cov lej yog qhov tseem ceeb rau kev txiav txim siab mob ntshav qab zib, mob atherosclerosis, mob siab thiab mob raum, thiab rog dhau. Lub glycemic Performance index ntawm cov khoom nrov tshaj plaws, nrog rau lawv tus nqi rau lub cev, tau txiav txim siab hauv tsab xov xwm.

Cov ntsiab lus yooj yim

Nws tsis tas yuav xam glycemic qhov ntsuas ntawm cov khoom koj tus kheej. Muaj cov ntawv tshwj xeeb hauv cov ntaub ntawv ntawd tau qhia. Txij li cov piam thaj yog ib yam tshuaj uas ua rau kom cov ntshav qab zib, nws qhov GI tau raug coj ua 100 yam. Sib piv cov txiaj ntsig ntawm lwm cov khoom ntawm tib neeg lub cev, cov lej tau muab suav uas ua tim khawv rau qib ntawm glycemic load.

Lub glycemic qhov ntsuas ntawm cov khoom yog nyob ntawm tus nqi ntawm mono- thiab polysaccharides hauv cov lus muaj pes tsawg leeg, cov ntsiab lus ntawm kev noj haus fiber, kev kho cua sov, kev sib xyaw nrog lwm cov tshuaj hauv cov txheej txheem ua noj.

Me GI muaj cov khoom uas nws ntsuas tsis ncav cuag lub cim ntawm 40 units. Cov pawg neeg nruab nrab muaj cov lej nyob ntawm 40-70. Daim ntawv ntsuas loj muaj peev xwm "khav theeb" cov khoom lag luam nrog qhov ntsuas ntau tshaj 70 units.

Qhov ntsuas cov kua dej

Lwm qhov taw qhia tseem ceeb rau cov ntshav qab zib. Qhov tshuaj insulin hais txog qhov nyiaj ntawm pancreatic hormone xav kom xa cov ntshav qab zib kom rov zoo li qub tom qab noj qee yam zaub mov. Raws li txoj cai, ob qho tib si hais ua ke.

Hyperglycemia tom qab noj zaub mov yuav tsum tso tawm cov insulin, qhov ntau npaum li cas uas tau teev tseg los ntawm cov insulin index

Tseem Ceeb! Qhov ntsuas cov insulin yog xam raws li cov qhob cij dawb. Nws qhov ntsuas tau txiav txim siab tus txheej txheem thiab sib npaug nrog 100 (qhov muab xam yog muaj feem rau qhov seem muaj 240 kcal).

Zaub

Pab pawg no ntawm cov khoom lag luam yuav tsum sau cov khoom siv dej qab zib tau tsawg kawg 50%, uas cuam tshuam tsis tsuas yog lawv cov GI qis, tab sis kuj muaj cov txiaj ntsig zoo ntawm lub cev. Cov zaub sib xyaw ua ke suav nrog ntau cov vitamins thiab minerals, tshuaj tua kab mob antioxidant, ib qho tseem ceeb ntawm fiber ntau. Cov txiaj ntsig zoo ntawm zaub, muab cov zaub mov txaus:

cov khoom noj tsis huv;
anti-inflammatory nyhuv;
kev tiv thaiv cov tshuaj radioactive;
ntxiv dag zog tiv thaiv;
normalization ntawm kev zom.

Cov lus ntawm glycemic Performance index ntawm cov khoom (tshwj xeeb, zaub) yog qhia hauv qab no.

Zaub - Ib pawg ntawm cov khoom lag luam nrog GI tsawg

Kev noj zaub txhua hnub hauv qhov nyiaj ntawm 600 g yuav ua rau lub cev noj qab haus huv thiab muaj mob nrog txhua yam tsim nyog. Cov zaub tuaj yeem siv rau kev ua noj ua ntej thawj chav kawm, sab lauj kaub tais diav, zaub xam lav, qhaub cij, kua ntses, pizza. Qee tus neeg nyiam cov qoob loo nyoos hauv paus, uas kuj muaj txiaj ntsig, tshwj xeeb tshaj yog xav tias kev kho cua sov tuaj yeem nce GI ntawm qee yam khoom (piv txwv, qos yaj ywm, carrots, beets).

Berries thiab txiv hmab txiv ntoo

Lub siab GI ntawm qee cov berries thiab txiv hmab txiv ntoo tsis yog lub laj thawj uas tsis kam siv lawv. Cov khoom no tuav txoj haujlwm tseem ceeb hauv tus naj npawb ntawm cov vitamins thiab minerals, pectins, flavonoids, organic acids thiab tannins nyob rau hauv qhov muaj pes tsawg leeg.

Kev noj zaub mov zoo muaj feem cuam tshuam rau lub cev:

kev tshem tawm cov tshuaj lom mob hauv lub cev;
qis cov roj cholesterol;
kev txhawb nqa ntawm endocrine apparatus;
kev tiv thaiv ntawm kev txhim kho ntawm oncological kev;
txo qis ntshav siab;
normalization ntawm ntshav coagulation;
txhawb siab ntawm tiv thaiv.

Tseem Ceeb! Kev noj cov txiv ntoo thiab cov txiv hmab txiv ntoo rau cov ntshav qab zib yog qhov tsim nyog. Hauv qhov no, lub cev yuav tau txais cov khoom tsim nyog yam tsis muaj kev txiav txim siab rau nws tus mob.

Berries thiab txiv hmab txiv ntoo - ib lub tsev ntawm cov vitamins thiab minerals

Cereals thiab hmoov

Lub glycemic Performance index thiab zaub mov muaj txiaj ntsig ntawm cov khoom uas poob rau hauv pawg no ncaj qha nyob ntawm cov khoom siv raw siv hauv lawv cov chaw tsim khoom. Qhov muaj txiaj ntsig zoo tshaj plaws yog cov cereals uas tsis tau mus los ntawm cov txheej txheem ntawm kev ntxuav thiab polishing (nplej xim av, oatmeal). Lawv qhov GI qis dua 60. Tsis tas li ntawd, nws yog lub plhaub uas muaj ntau cov amino acids, protein, organic acids, vitamins, thiab kab kawm.

Cov noob taum pauv - muaj qhov muaj qhov ntau, tabsis yog qhov tsis tuaj yeem hauv cov khoom noj ntawm cov neeg noj qab haus huv thiab muaj mob

Tus nqi noj haus (cov ntsiab lus tsis muaj) ntawm cov zaub mov thiab cov hmoov nplej hmoov yog ib qhov ntau tshaj plaws. Qhov no yog vim qhov ntau ntawm cov carbohydrates hauv qhov muaj pes tsawg leeg. Nws yog ib qho tseem ceeb kom nco ntsoov tias saccharides hauv cereals tsuas yog sawv cev los ntawm kev noj haus fiber, uas tsim nyog rau kev zom zaub mov zoo, poob phaus thiab roj hauv cov ntshav.

Lub npe ntawm cereal	GI	Qhov cuam tshuam rau tib neeg lub cev
Pob Tsuas Yaj	40-55	Nws muaj cov hlau tsis txaus nyob rau hauv muaj pes tsawg leeg, tiv thaiv kev loj hlob ntawm lub cev tsis muaj zog. Cov theem ntawm cov rog yog tsawg. Qhov no tso cai rau koj kom noj zaub mov rau rog thiab yuag.
Oatmeal	40	Ib yam khoom muaj txiaj ntsig uas muaj cov cim tseem ceeb ntawm cov amino acids thiab organic acids nyob rau hauv muaj pes tsawg leeg. Normalizes ua haujlwm ntawm lub plab zom mov, mob siab, pab kho plab hnyuv microflora.
Manka	70	Qhov ntsuas kev noj haus ntawm semolina yog ib qho siab tshaj plaws, txawm li cas los xij, zoo li nws GI. Nrog ntshav qab zib, rog rog, nws siv tsis pom zoo.
Perlovka	27-30	Ib lub tsev muag khoom ntawm cov vitamins, minerals, fiber thiab lwm yam muaj txiaj ntsig zoo. Nws qhov kom zoo dua yog lub peev xwm los txo cov ntshav qab zib, txhawb kev tsim cov ntshav, lub paj hlwb thiab plab hnyuv plab.
Zeb Zeb	70	Nws normalizes kev ua haujlwm ntawm lub plab zom mov, muaj txiaj ntsig zoo rau daim siab, tshem tawm cov tshuaj lom thiab tshuaj lom tawm hauv lub cev, thiab suav hais tias yog lub zog antioxidant.
Mov	45-65	Brown ntau yam yog qhov zoo dua, vim nws qhov ntsuas qis dua 50, thiab tus nqi ntawm cov as-ham yog ib theem siab dua. Mov nplej muaj B-series vitamins thiab cov amino acids tseem ceeb.
Cov nplej	40-65	Nws muaj nyob hauv cov npe ntawm cov zaub mov muaj calorie ntau, tab sis vim nws cov tshuaj lom neeg nws tsis muaj qhov tsis zoo rau ob qho tib si lub cev noj qab nyob zoo thiab muaj mob. Normalizes lub hauv nruab nrab lub paj hlwb, plab hnyuv thiab cov txheej txheem tsim tshiab.
Pob kws	65-70	Nws muaj cov ntsiab lus siab ntawm B-series cov vitamins, retinol, hlau, magnesium, uas muaj txiaj ntsig zoo ntawm lub xeev ntawm txoj hnyuv, cov txheej txheem hauv lub cev, thiab kev ua haujlwm ntawm lub paj hlwb.
Yachka	35-50	Nws muaj cov tshuaj hypoglycemic, immunostimulating, koom rau hauv cov txheej txheem ntawm hematopoiesis.

Tseem Ceeb! Kev hloov pauv hauv qhov ntsuas yog nyob ntawm qhov ceev ntawm porridge, qhov sib ntxiv ntawm cov dej, mis, butter thiab lwm yam khoom.

Tag nrho cov hmoov nplej muaj cov GI theem siab dua 70, uas tau faib lawv cais raws li cov khoom noj uas lawv noj yuav tsum tau txwv. Qhov no siv rau cov neeg mob ntshav qab zib, cov neeg muaj lub cev nyhav, cov neeg muaj kab mob hauv lub siab, lub raum, nrog rau kev saib txoj cai ntawm kev ua neej zoo.

Khoom noj siv mis

Kev siv cov khoom noj siv mis nyuj tsis yog tsuas yog tso cai, tab sis kuj tau txhawb nqa los ntawm cov kws tshaj lij hauv kev lag luam tshuaj thiab kws kho tsiaj txhu. Cov mis nyuj yog cov khoom noj calcium uas tsim nyog rau kev ua haujlwm ntawm cov leeg ua haujlwm kom zoo, ua kom cov leeg, thiab tawv nqaij. Ntxiv rau calcium, cov khoom lag luam muaj peev xwm muab cov enzymes, cov tshuaj hormones thiab cov kab hauv qab no:

hlau;
tooj liab;
iodine;
poov tshuaj;
phosphorus.

Cov khoom noj siv mis ua kom ntxuav lub cev ntawm co toxins thiab toxins, sib ntaus rog. Qhov tshwj xeeb tshaj plaws nyob rau hauv kev txiav txim siab ntawm tus naj npawb ntawm cov txiaj ntsig zoo rau lub cev yog suav hais tias yog kua mis yogurt (tsis muaj ntxhiab ntxiv thiab tshuaj ntxiv) thiab kefir. Lawv raug nquahu kom siv los ntawm cov neeg mob ntshav qab zib, tib neeg kev txom nyem los ntawm kev mob plab, nrog rau kev rog rog, dysbiosis, kab mob ntawm lub plawv, hlab ntsha, thiab lub plab.

Mis nyuj thiab nws cov keeb kwm - khoom uas muaj GI tsawg thiab nruab nrab

Qe thiab Nqaij Khoom

Qhov chaw ntawm cov protein, organic acids, B-series vitamins, polyunsaturated fatty acids. Nrog rau kev npaj kom zoo, lawv tau yoo sai, pom zoo hauv kev qhia zaub mov muaj txiaj ntsig, thaum lub sijhawm yug tus menyuam, muaj ntshav qab zib.

Thaum xaiv cov nqaij, koj yuav tsum muab kev nyiam rau ntau yam nrog cov ntsiab lus nruab nrab lossis cov rog (qaib, luav, quail, yaj, nqaij nyuj). Nws yog qhov zoo dua los tsis lees paub cov nqaij npuas nqaij rog, vim tias lawv pab txhawb kev nce hauv cov ntshav cov ntshav khov.

Tseem Ceeb! Thaum lub sijhawm ua zaub mov noj, nws zoo dua rau kev siv cov txheej txheem ntawm kev ua noj ua haus, ci, ci, languishing. Cov nqaij mus zoo nrog sab lauj kaub thiab zaub-lav zaub xam lav.

Qe yog cov khoom lag luam uas tsuas yog nqus tau los ntawm lub cev ntau dua 97% ntawm nws cov lus. Nws suav nrog ntau qhov tseem ceeb ntawm amino acids thiab vitamins, micro thiab loj heev hauv cov ntsiab lus (molybdenum, zinc, manganese, iodine, hlau thiab phosphorus). Cov kws tshaj lij pom zoo kom noj 2 lub qe hauv ib hnub (nrog ntshav qab zib - 1.5 thiab zoo dua tsuas yog cov protein ntau), txij li lawv suav nrog choline, uas yog ib qho tshuaj muaj cov tshuaj antitumor.

Cov qe thiab nqaij yog cov khoom ntawm cov amino acids uas tseem ceeb

Ntses thiab nqaij ntses

Oatmeal Glycemic Index

Tus nqi ntawm cov muaj pes tsawg leeg ntawm cov pab pawg no nyob rau hauv kev kub cev ntawm omega-3 fatty acids. Lawv cov txiaj ntsig ntawm lub cev yog raws li nram no:

kev koom tes hauv kev loj hlob ib txwm thiab tsim ntawm lub cev ntawm cov menyuam;
tau txais txiaj ntsig zoo rau cov mob ntawm cov tawv nqaij thiab cov kab mob ntawm txoj hlab zis;
cov hauj lwm tiv thaiv kev cuam tshuam;
kev koom tes hauv cov ntshav txheej txheem.

Tsis tas li ntawd, muaj pes tsawg leeg ntses thiab nqaij ntses nyoo suav nrog iodine, magnesium, zinc, calcium, phosphorus, iron. Lawv cov kev ua yog txuam nrog kev txhawb nqa lub cev ua haujlwm ntawm cov leeg ua haujlwm, cov mob ntawm cov hniav, endocrine apparatus, cov txheej txheem tsim cov ntshav, metabolism thiab kev ua me nyuam muaj nuj nqi.

Kev txiav txim siab seb ntau npaum li cas cov zaub mov tuaj yeem noj nyob rau hauv ib lub sijhawm tsis yog qhov nyuaj. Lawv feem ntau muaj GI xoom. Qhov sib txawv yog muaj los ntawm kelp (nws qhov ntsuas yog 22), cov pas ntoo (40), cov nqaj ntses (5), cov ntses txiav (50).

Dej qab zib

Cov hauv qab no yog pub nyob rau hauv kev noj zaub mov txhua hnub:

Cov ntxhia dej tsis-carbonated - qhia rau cov neeg noj qab haus huv thiab muaj mob. Nws lub peev xwm yog los txhawb cov dej-electrolyte sib npaug ntawm lub cev, ua kom muaj cov metabolism hauv cov txheej txheem, ua kom lub plab zom mov, mob siab, txiav
Kua txiv. Cov muaj zog tshaj yog haus los ntawm cov txiv lws suav, qos yaj ywm, pomegranate, txiv qaub thiab txiv lws suav. Nws yog qhov zoo dua rau tsis lees cov kua txiv. Lawv muaj qhov ntau ntawm cov flavours, preservatives thiab qab zib.
Kas fes tau zoo nyob rau hauv tsis muaj teeb meem nrog lub plawv, hlab ntsha thiab raum.
Tshuaj yej - qhov nyiam nyiam yog muab rau ntsuab ntau yam thiab dej qab zib raws cov khoom xyaw ntawm cov nroj tsuag.

Nws raug nquahu kom txwv tsis pub haus cawv, thiab yog tias muaj ntau yam kabmob, txwv tsis pub haus. Cov khoom noj khoom haus tso cai txog li 200 ml ntawm dej caw liab, haus ntau zog tsis ntau tshaj 100-150 ml (rau cov ntshav qab zib - txog 100 ml rau txiv neej, txog 50-70 ml rau cov poj niam). Liqueurs, cocktails nrog cov khoom xyaw qab zib, champagne, thiab cawv yog cov dej haus uas yuav tsum tau muab pov tseg.

Dej qab zib - niaj hnub noj haus

Montignac Khoom Noj

Tus kws qhia noj haus hauv Fabkis Fabkis M. Montignac tsim cov qauv khoom noj khoom haus uas ua raws li kev suav ntawm GI cov khoom lag luam. Ua ntej coj nws teeb, cov ntsiab cai ntawm kev noj haus zoo li no tau sim rau lawv tus kheej thiab tau ua tiav tau zoo (rho tawm 16 kg hauv 3 hlis).

Montignac kev noj haus yog raws li cov hauv qab no:

kev siv cov khoom noj khoom haus zoo thiab khoom noj muaj txiaj ntsig;
kev txwv ntawm kev ua kom tsawg ntawm kev zom cov roj carbohydrates nrog kev ntsuas siab;
kev tsis lees paub ntawm lipids ntawm tsiaj keeb kwm;
nce ntxiv nyob rau hauv cov khoom muaj roj fatty acids unsaturated fatty acids;
kev sib xyaw ua ke ntawm cov protein ntawm ntau lub hauv paus.

Montignac pom zoo kom ua raws kev noj haus ntawm ob ntu. Kev tsom xam thawj yog siv cov khoom lag luam thiab cov tais diav uas ntsuas ntsuas qhov ntsuas tsis siab dua 36 cov ntsiab lus. Thawj theem yog nrog los ntawm kev poob hauv lub cev qhov hnyav, kev ua kom nrawm nrawm hauv cov khoom noj khoom haus.

Qhov thib ob theem yuav tsum sib sau ua ke, tsis txhob cia nyhav dhau rov qab. Tus kws qhia noj zaub mov pom zoo kom noj zaub mov zoo ib yam, haus tsawg kawg li 2 litres ntawm dej nyob rau ib hnub, haus kas fes, qab zib, hmoov, ncuav qab zib, ncuav ua los ntawm cov hmoov nplej, cawv. Coob tus ntses thiab zaub raug tso cai. Txiv hmab txiv ntoo yuav tsum tau xa rau kev sim.

Daim qauv ntawv qhia zaub mov rau hnub ntawd yog li nram qab no:

Pluas tshais - kua txiv ntoo, cov yogurt-rog tsawg.
Noj Tshais No. 2 - oatmeal nrog mis, tshuaj yej.
Noj su - hake fillet, grilled lossis ci hauv qhov cub, zaub xam lav nrog radishes thiab qaub cream, unsweetened compote.
Noj hmo - mov ci nrog txiv lws suav, khob ntawm tseem muaj dej ntxhia.

Cov khoom noj khoom haus zoo tshaj plaws ntseeg tias qhov tsis muaj zog ntawm kev noj haus zoo li no yog qhov uas tsis ua rau muaj kev tawm dag zog. Montignac tsis muaj kev taw qhia txog qhov xav tau kev ua si, liam rau lub cev poob ntawm lub cev nkaus xwb.

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