Kev ntsuam xyuas kom zoo ntawm cov khoom lag luam thiab kev tswj hwm nruj rau lub zog tus nqi ntawm cov khoom noj cov khoom noj yog qhov yuav tsum tau ua hauv kev tswj cov txheej txheem hauv cov zaub mov hauv cov neeg mob ntshav qab zib mellitus hauv qib kom zoo. Mob ntshav qab zib mellitus ua rau muaj kev ua haujlwm tsis zoo hauv txhua hom kev ua kom muaj kab mob metabolic, uas txuas ntxiv ua kom muaj kev cuam tshuam cov kev noj qab haus huv cov zaub mov raws cov khoom noj uas yooj yim carbohydrates. Nws yog los ntawm lawv tias nws yog thawj zaug tsim nyog los tsis kam lees cov neeg mob ntshav qab zib mellitus, tsis hais qhov hnyav thiab hom mob li cas.
Cia peb saib ze zuj zus seb dab tsi yuav tsum tau cais tawm ntawm peb cov zaub mov kom muaj kev noj qab haus huv zoo thiab txawm tias txhim kho nws. Cov khoom lag luam nrog lub siab glycemic Performance index muaj nyob rau yuav luag txhua kauj ruam, yog li koj yuav tsum paub lawv hauv neeg thiaj li yuav zam lawv txoj kev siv.
Qhov kev xaiv ntawm cov khoom noj kom yooj yim thiab cov carbohydrates yog ntawm koj.
Glycemia thiab glycemic index yog dab tsi
Lo lus "glycemia" hauv kev kho mob hais txog kev mloog zoo ntawm cov piam thaj lossis ntshav qab zib hauv feem ua kua ntawm cov ntshav - ntshav. Feem ntau txiav txim siab txog qib ntawm cov piam thaj lossis glycemia ntawm cov ntshav txhaws lossis capillary. Lub glycemic Performance index, lossis GI, yog tus nqi ntawm kev nqus ntawm carbohydrates los yog piam thaj los ntawm lub cev thaum lawv noj, txiav txim siab los ntawm kev sib piv ntawm cov concentration ntawm cov ntshav qab zib ua ntej thiab tom qab noj zaub mov. Lub glycemic Performance index nws muaj nws qhov gradation los ntawm 0 txog 100, uas tso cai rau koj los txiav txim siab qhov concentration ntawm carbohydrates nyob rau hauv cov zaub mov, qhov twg 0 yog cov khoom noj nrog qhov tsis tiav ntawm cov khoom xyaw carbohydrate, thiab 100 yog ntshiab carbohydrates. Qhov siab dua GI, qhov loj dua cov kev mob nkeeg ntawm nws qhov kev siv tas mus li, txij li cov ntsiab lus hauv caloric ntawm cov khoom lag luam yog sib npaug nrog cov nplai glycemia.
Dab tsi yog cov carbohydrates
Cov khoom noj carbohydrates - cov tshuaj muaj lub zog siab, 1 gram ntawm cov carbohydrate muab 4 kcal ntawm lub zog, txawm li cas los xij, tam sim ntawd tsim nyog sau tias muaj ob hom carbohydrates uas ib tug neeg tau noj:
- Cov carbohydrates tau yooj yim, los yog lawv muaj lwm qhov hu ua nrawm. Lawv yooj yim tawg yooj yim los ntawm cov enzyme uas twb nyob rau theem ntawm zom cov khoom noj hauv lub qhov ncauj kab noj hniav. Cov tshuaj zoo li no tau sai sai ntawm lub plab zom mov thiab ua rau muaj kev nce siab ntxiv hauv cov concentration ntawm cov piam thaj hauv cov ntshav ntshav. Cov kws tshwj xeeb thev naus laus zis teeb liab beta hlwb hauv cov txiav ua tiav, ua rau cov kua dej hauv insulin sai sai thiab zoo heev. Cov tshuaj Insulin thawb tag nrho cov piam thaj mus rau hauv lub hlwb ntawm lub cev thiab tshem tawm hyperglycemia.
- Cov carbohydrates tsis yooj yim, zoo li carbohydrates yooj yim, muaj tib lub zog ntawm ib lub zog, txawm li cas los xij, vim cov qauv txheej txheem, cov enzymes ntawm txoj hnyuv tsis tuaj yeem rhuav tshem lawv sai sai, yog li ntawd, cov concentration ntawm cov piam thaj hauv tib neeg cov ntshav nce qeeb zuj zus, uas tsis ua rau lub zog cov ntshav tawm ntawm lub cev. tshuaj insulin
Siab GI Khoom
Muaj cov npe loj heev ntawm cov khoom noj nrog lub siab glycemic Performance index, uas tuaj yeem ua kom yooj yim thiab sai sai, tom qab los ntawm cov ntshav qab zib nce siab. Kev dhia tawm sai li sai tau hauv cov tshuaj insulin ua rau ua rau txo qis ntawm cov peev txheej ntawm qhov tom kawg hauv cov qe hlwb ntawm cov hlab ntsha pancreatic islets ntawm Langerhans. Cov zaub mov zoo li no muaj cov ntsiab lus ntawm cov calories ntau. Ib tus neeg uas tau noj cov zaub mov no muaj ntau dhau ntawm lub zog tshwj xeeb, uas ua rau cov txheej txheem ua rau adipose nqaij thiab ua kom qeeb ntawm kev rov ua dua thiab rov ua dua nyob hauv tus neeg mob lub cev.
Cov khoom nrov tshaj plaws nrog lossis loj gi xws li:
Siab Glycemic Index Zaub- Cauj Qab zib yog cov khoom lag luam ntshiab carbohydrate uas muaj glycemic index ntawm 100.
- Cov qhob cij dawb thiab ncuav pastry - cov khoom noj no muaj gi hauv qib kawg, txog 95.
- Pancakes tsis muaj kev zam, thiab hom zaub mov no hauv peb lub teb chaws tsis muaj txiaj ntsig zoo. Lub glycemic Performance index ntawm pancakes yog 93.
- Qos yaj ywm ci lossis tais nrog nws siv - 95.
- Cov khoom muaj cov txhuv dawb. 10 xyoo dhau los 10, yob thiab sushi, ntxiv rau suav cov mij suav, uas muaj gi hauv 90 chav, tau txais lub npe nrov zoo.
- Txiv hmab txiv ntoo nyob kas poom xws li apricots lossis txiv duaj. Cov txiv hmab txiv ntoo hauv cov kaus poom feem ntau pom nyob hauv cov kua qab zib, uas tso lawv rau ib qho nrog cov zaub mov hyperglycemic.
- Cov kua zaub txhuv thiab zib ntab tseem suav tau tias yog cov kuab tshuaj zoo kawg, uas yog nyob rau theem 85.
- Ntau hom granola ua los ntawm raisins, txiv hmab txiv ntoo qhuav thiab txiv ntoo. Xws li cov khoom noj muaj 80-85 gi.
- Cov txiv ntsej muag thiab dib liab yog cov khoom nrov rau lub caij ntuj sov uas suav nrog sucrose ntau nyob rau hauv lawv cov muaj pes tsawg leeg, uas lawv tau txais siab glycemic Performance index ntawm 75 units.
- Cov dej qab zib, xws li Pepsi thiab kafes, muaj cov ntshav qab zib ntau ntau, gi - 70.
Ntau cov piv txwv ntawm cov khoom lag luam siab
Nco ntsoov tias txhua yam khoom siv nrog lub siab glycemic Performance index tsis tsuas yog pab txhawb kom dhau tus nqi ntawm lub zog thiab tsim kom muaj qhov tsis txaus ntseeg ntawm lub zog siv thiab khib nyiab, tab sis lawv kuj qeeb cov txheej txheem feem ntau ntawm cov metabolism hauv lub cev.
Nruab Nrab GI Khoom
Cov khoom noj uas muaj qhov nruab nrab ntawm cov carbohydrates feem ntau muaj tsawg dua cov carbohydrates uas tsis yooj yim thiab muaj cov carbohydrates ntau, uas tso cai rau koj nce lub siab ntawm cov piam thaj hauv cov ntshav thiab tsis ua rau lub cev mus rau qhov kev ntxhov siab ntawm kev tsim cov koob tshuaj loj. Qhov ntsiab lus no tseem ceeb dua rau cov neeg uas twb tau muaj tus mob ntshav qab zib lawm. Cov zaub mov muaj qhov nruab nrab ntawm gi yuav tsum tsis yog cais tawm ntawm cov khoom noj, tab sis kuj tseem yuav tsum tau txo.
Cov khoom lag luam no suav nrog coob ntawm cov khoom muag. Peb yuav soj ntsuam cov khoom noj uas ua kom muaj calorie ntau tshaj thiab cov zaub mov nrov tshaj plaws los ntawm lawv:
- Tsis muaj teeb meem zoo li nws nrov li cas, tab sis chocolate hais txog cov khoom lag luam nrog nruab nrab glycemic Performance index, uas yog 70.
- Cov kua txiv los ntawm lub hnab txiv kab ntxwv muaj glycemic index ntawm 65 units.
- Cov hmoov nplej thiab cov khoom lag luam ua tau rau nws cov hauv paus muaj gi.
- Poov-raws cov ncuav rye - 60.
- Marmalade thiab jelly kuj muaj 60 chav nyob ntawm gi.
- Nqaij qos yaj ywm hauv lawv cov tawv nqaij los yog qos yaj ywm mashed - 60.
Qhov no tsis yog tag nrho cov zaub mov uas tuaj yeem ua rau glycemia siab heev, yog li rau kev tswj hwm zoo dua, siv cov lus tshwj xeeb nrog cov twb tau ntsuas ntawm glycemia, cov ntsiab lus nyob hauv calorie thiab kev zom zaub mov. Txog kev tswj xyuas koj tus kheej cov zaub mov noj nyob hauv tsev, ntaus lub ntsiab lus tshawb nrhiav "cov khoom lag luam" hauv txhua lub tshuab tshawb nrhiav thiab xaiv cov lus lossis cov duab kab uas koj nyiam.
Khoom Noj Khoom Haus Yooj Yim
Txhua yam yog yooj yim heev: thaum ua tau, sim cais cov khoom noj ntau tshaj plaws nrog lub siab glycemic ntawm koj cov zaub mov noj thiab hloov nrog cov khoom noj qis hauv cov khoom noj carbohydrates lossis cov zaub mov nplua nuj nyob hauv cov carbohydrates. Cov khoom muaj cov lej siab hauv lub cev yuav txwv tsis pub cov txheej txheem hauv kev zom zaub mov. Ib qho khoom noj twg uas muaj ntau dua 65 units tau ua rau muaj kev cuam tshuam ntawm lub zog ntawm lub cev thiab cov txheej txheem hauv lub cev, tshwj xeeb tshaj yog tias ib tus neeg muaj lub cev tsis zoo rau hypodynamia, thiab tsev neeg muaj cov neeg mob ntshav qab zib.
Cov xwm txheej tam sim no hauv ib tus neeg lub neej tau ua rau poob siab, vim tias ntau ntawm kev ua haujlwm sedentary, cov kev nyuaj siab tas mus li thiab muaj lub siab xav txeeb ib tus kheej cov teeb meem ua rau kev txhim kho ntawm cov kab mob phem ntawm cov kab mob endocrine.
Rov xyuas cov khoom noj khoom haus kom zoo rau cov khoom noj uas tsis muaj cov carb qis yog qhov zoo rau cov neeg muaj ntshav qab zib thiab cov neeg uas tau teeb tsa lub hom phiaj ntawm lawv txoj kev poob phaus. Cov khoom noj uas tsis muaj cov khoom noj khoom noj khoom haus roj tsawg, tshwj xeeb tshaj yog yooj yim, pab txhawb kom muaj kev ua haujlwm ntawm cov khoom noj hauv lub cev, thiab tseem txhim kho lub cev muaj zog ntawm lub plab zom mov, pab txhawb kev noj qab haus huv tag nrho ntawm tib neeg.
