Lub nplaj ntawm lub neej tshiab tau tsim kev txhaum rau nws tus kheej, thiab feem ntau lawv tsis muaj kev phooj ywg zoo npaum li peb xav tau. Kev ua haujlwm tsis muaj zog, yoov yoov, ntau qhov kev ntxhov siab thiab kev lag luam nyob ib puag ncig peb tsis pub peb saib xyuas peb tus kheej txoj kev noj qab haus huv. Qhov tshwm sim yog qhov xwm txheej loj ntawm cov kab mob endocrine, tshwj xeeb hauv kev mob ntshav qab zib mellitus. Tab sis txawm tias koj tsis noj cov ntshav qab zib mus rau hauv tus account, ib qho kev rog rog tau pom nyob thoob plaws lub ntiaj teb, thiab txhua yam vim tias kev coj ua neej tsis zoo, ua tsis tiav thiab siv cov zaub mov sai sai nrog lub siab glycemic Performance index, uas ua rau muaj kev tsis txaus ntawm lub zog cov txheej txheem hauv tib neeg lub cev. Ib txoj hauv kev zoo tawm ntawm cov xwm txheej phem no yog hloov mus rau cov khoom lag luam nrog lub qes glycemic.
Dab tsi yog glycemic index thiab yog vim li cas nws thiaj xav tau
Lub physiology ntawm peb lub cev yog xws li tias rau kev nqis tes ua ntawm lub cev, lub hlwb thiab lwm yam kev ua, peb xav tau lub zog. Ntxiv mus, txhua cov txheej txheem tshwm sim hauv lub cev siv lub zog ntawm qhov no. Tab sis qhov twg kom tau nws? Lub zog siv hluav taws xob nyob hauv yuav luag txhua yam kev muaj sia lom yog ATP - adenosine triphosphoric acid, uas tau tsim los ntawm glycolysis, i.e. zom cov piam thaj ntau uas peb sawv daws tau noj. Ua ntej koj ua tawm lub glycemic Performance index yog dab tsi, koj yuav tsum to taub tias glycemia yog dab tsi. Glycemia yog qib ntshav qab zib lossis piam thaj hauv lub plasma ntshav. Cov kua nplaum nkag mus rau hauv cov hlab ntshav ntawm lub plab zom mov nrog zaub mov noj thiab muab faib thoob plaws lub cev kom txhawb nqa thiab ua kom lub cev ua haujlwm.
Dab tsi yog cov carbohydrates
Carbohydrates yog cov organic uas muaj suab thaj. Nroj tsuag muaj 80% carbohydrate, thiab tsiaj txhu, suav nrog tib neeg, 3-4%. Cov carbohydrates yog qhov tseem ceeb tshaj plaws ntawm peb lub neej. Carbohydrates muaj ob hom loj: yooj yim thiab cov nyom, uas tsuas yog cuam tshuam txog qib ntshav glycemia.
Cov roj nplej sai sai, lossis ua lwm yam lus hais, qhov tsis tshua muaj molecular hnyav sib txuas, sai sai tawg los ntawm cov kab mob enzymatic ntawm lub plab zom mov thiab nkag rau cov hlab ntshav yuav luag tam sim ntawd, ua rau lub xeev ntawm hyperglycemia.
Cov carbohydrates muaj zog loj muaj cov txheej txheem loj molecular thiab cov qauv isomeric tsis yooj yim, uas tsis pub lawv sai sai rau cov suab thaj yooj yim. Lawv qee zaum lawv tseem hu ua qeeb carbohydrates. Thaum cov khoom noj uas muaj cov roj carbohydrates tau noj, lawv qhov tshwm sim qeeb thiab maj mam tshwm sim nrog kev nqus tom qab, uas tsis pub lub xeev hyperglycemic tshwm sim. Cov carbohydrates nyuaj muaj qhov nruab nrab thiab qis glycemic Performance index.
Kev noj zaub mov noj uas tsis muaj glycemic Performance index tso cai rau cov neeg mob ntshav qab zib los soj ntsuam lawv tus kheej kom zoo
Tsawg cov zaub mov carb
Cov zaub mov muaj qhov glycemic index tsawg tsis muaj txiaj ntsig tsis yog rau cov ntshav qab zib, tab sis kuj tseem muaj rau cov neeg uas tsuas rog dhau heev lossis rog dhau. Kev noj zaub mov noj nrog lub zog tsis muaj zog thiab cov khoom lag luam nrog qis glycemic Performance index tso cai rau cov neeg mob ntshav qab zib, tsis hais hom mob twg, tswj xyuas lawv tus kheej kom noj qab haus huv, thiab cov muaj txiaj ntsig zoo tuaj yeem tshem tawm cov roj ntau dhau. Kev siv ntawm cov khoom lag luam tso cai rau koj kom muaj lub zog sib npaug ntawm thaj tsam muaj sia, uas txhim kho txoj haujlwm ntawm txhua lub cev.
Lwm qhov tseem ceeb ntawm cov khoom lag luam nrog qis glycemic Performance index yog kev nplua nuj saturation nrog cov vitamins thiab biologically yam khoom, piv txwv li, kua txiv hmab txiv ntoo nrog cov tshuaj nquag L-carnitine, uas pab ua kom cov txheej txheem metabolic thiab rog rog. Ntau cov zaub mov uas tsis muaj cov carb ntau muaj qhov ntim thiab qhov feem pua ntawm cov khoom noj muaj fiber ntau thiab kev noj haus fiber ntau, ua rau lub cev tsis muaj zog thiab cov tsis muaj zog nyob hauv cov plab zom mov. Cov txiv hmab txiv ntoo feem ntau muaj cov glycemic Performance index qis dua qhov lawv yuav zoo li thaum xub thawj siab, qhov tseeb vim tias lawv cov ntsiab lus fiber ntau, uas siv ntau lub zog los zom.
Muaj ntau tsawg ntawm GI cov khoom lag luam - koj tsuas yog xav tau tshawb
Tsawg Cov Khoom Uas Muaj Carbohydrate
Cov lus ntawm cov khoom lag luam nrog qis glycemic index tso cai rau koj kom sai thiab muaj txiaj ntsig tsim koj tus kheej cov ntawv qhia zaub mov thiab khoom noj rau tsawg kawg ib hnub, tsawg kawg hauv ib lub lis piam. Hloov cov khoom lag luam no nrog cov khoom siv muaj cov carb uas paub zoo rau peb lub rooj tso cai rau peb muaj ntau yam khoom noj muaj txiaj ntsig zoo thiab txhim kho peb txoj kev noj qab haus huv.
Hauv qab no yog daim ntawv teev npe me me ntawm cov khoom lag luam uas muaj cov ntsiab lus tsis txaus siab nyob ntawm nws qhov tseem ceeb:
Tsawg Glycemic Index Txiv Hmab Txiv Ntoo- Brown nplej yog cov khoom noj muaj txiaj ntsig zoo heev uas yuav yog qhov zoo dua rau cov txhuv dawb. Txij li cov txhuv xim daj tsis tiav, nws khaws tag nrho cov khoom noj khoom haus hauv nws lub plhaub. Lub glycemic Performance index ntawm cov mov no yog 45 units.
- Buckwheat yog qhov khoom ci zoo nkauj tshaj. Buckwheat, txawm hais tias nws muaj carbohydrates, tsis ua rau lub xeev hyperglycemic vim qhov tseeb nws tsuas muaj cov khoom noj ua si carbohydrates. Lub glycemic Performance index yog 40.
- Qhuav apricots - qhuav apricot. Ua piv txwv zoo rau cov khoom noj muaj txiaj ntsim zoo thiab muaj txiaj ntsig zoo, vim nws muaj ntau cov vitamins. Txiv Neej - 40.
- Cov txiv ntoo tshiab tshiab - tsis muaj ib yam yuav hais tau. Peb txhua tus paub txog cov txiaj ntsig zoo ntawm cov txiv av, thiab gi yog 35 units.
- Cov txiv ntoo xws li liab currants, raspberries, blackberries, gooseberries, muaj gi ntawm 25 chav nyob.
- Dib txiv lws suav, txiv lws suav thiab avocados muaj qhov tsawg tsawg ntawm cov carbohydrates, yog li lawv tuaj yeem noj tau yam tsis muaj lub siab ntawm kev xav thiab ua mob rau lub cev. Txiv neej yog 10.
Raws li rau cov khoom ntawm tsiaj keeb kwm, muaj cov carbohydrates yog xyaum tsis pom nyob hauv lawv. Kev siv cov khoom muaj protein tso cai rau koj kom rov nkag tau lub zog hluav taws xob uas tau tshwm sim thaum tau txais cov nyiaj carbohydrates ntau.
Rau cov neeg mob ntshav qab zib thiab poob phaus, qhov kev daws teeb meem zoo tshaj plaws yog kev sib koom ua ke ntawm kev muaj txiaj ntsig ntawm cov khoom muaj protein ntau ua ke nrog cov khoom noj uas tsis muaj cov carb cog qis.
Dab tsi ua kom txo qis phaus? Ua raws li cov kev cai yooj yim no, thiab koj cov metabolism yuav pib ua haujlwm zoo li lub moos.
- Kev noj haus yuav tsum muaj qhov sib luag, muaj qhov txaus noj txhua hnub ntawm cov zaub mov uas muaj cov tshuaj fiber. Fiber ntau pab txo qis koj qhov glycemic index.
- Noj cov zaub mov nrog qhov nruab nrab thiab qis qes.
- Muab qhov nyiam los ntawm cov khoom noj khov kho, noj zaub thiab txiv hmab txiv ntoo nyob rau hauv cov txheej txheem tsis tau pom zoo. Qhov no pab ua kom cov txheej txheem hauv kev zom zaub mov hauv lub cev. Ntau cov zaub ntsuab hloov pauv lawv cov glycemic Performance index nyob ntawm tus txheej txheem ntawm kev npaj, piv txwv li, kib qos yaj ywm yuav muaj qhov ntsuas siab siab dua li cov pob version.
- Ua ke cov khoom noj muaj protein thiab zaub ntsuab, zoo li hauv daim foos no muaj kev nqus zoo ntawm cov khoom noj thiab lwm yam zoo.
Ua raws li cov ntsiab lus yooj yim saum no, koj tuaj yeem ua phooj ywg yooj yim nrog koj tus kheej lub cev yam tsis muaj teeb meem rau kev noj qab haus huv.
Kev noj haus ntshav qab zib ua los ntawm cov zaub mov GI tsawg yuav ua tau ntau yam.
Cov txiaj ntsig zoo rau Cov Neeg Mob Ntshav Qab Zib
Cov neeg muaj ntshav qab zib yuav tsum muaj cov khoom noj uas muaj glycemic tsawg hauv lawv cov zaub mov noj haus. Qhov no tso cai rau koj kom ua tau zoo tswj cov dej qab zib kom tsis muaj kev siv tshuaj kho mob hnyav. Endocrinologist pom zoo tias nrog cov kabmob ntshav qab zib uas tsis cuam tshuam, kev siv cov zaub mov muaj roj tsawg hauv kev noj zaub mov pub rau koj ntau dua li 70% tswj tau koj tus kab mob zoo dua.
Feem ntau, kev paub txog cov khoom lag luam nrog qis glycemic Performance index yog qhov muaj txiaj ntsig rau txhua tus neeg, vim peb tau ncig los ntawm cov khoom noj khoom haus ntau heev, thiab peb tsuas yog tsis paub lwm txoj hauv kev. Cov khoom noj uas muaj cov carbohydrates tsawg tsis muaj qab qab, tab sis cov txiaj ntsig ntawm lawv siv yog qhov muaj txiaj ntsig zoo, yog li tsawg kawg nws tsim nyog khaws cov npe me me ntawm cov khoom lag luam nyob hauv koj lub taub hau yog li es tsis txhob siv daim tawv nqaij tsis tu ncua koj tuaj yeem yuav tsis muaj qab qab, tab sis ntau zaus kev noj qab haus huv apricots ntau dua. Ua tib zoo saib xyuas koj txoj kev noj qab nyob zoo thiab muaj kev zoo siab!
