Kev noj zaub mov noj yog ib qho tseem ceeb ntawm kev tswj ntshav qab zib. Txhawm rau txhim kho lub neej muaj txiaj ntsig ntau xyoo, cov neeg mob yuav tsum ua tib zoo to taub cov teeb meem biochemical nyuaj, siv cov ntaub ntawv siv tsis tu ncua. Nws tau tsim tsa hais tias txhawm rau zam kom tsis txhob muaj teeb meem, cov neeg mob ntshav qab zib yuav tsum tau muab kev nyiam rau cov khoom lag luam nrog "qeeb" carbohydrates thiab tsis muaj glycemic index (GI). Dab tsi yog cov khoom ntawm lawv cov muaj pes tsawg leeg? Nyob rau hauv qhov xwm txheej twg yog kev siv cov khoom noj muaj txiaj ntsig?
Yog li sib txawv carbohydrates
Hauv kev pom zoo rau cov neeg mob, cov kws kho mob endocrinologist tau sau ntawv tseg rau kev noj zaub mov noj nrog kev txwv qee yam lossis, nyob ntawm tus neeg mob tus mob, tag nrho kev tshem tawm cov "sai" carbohydrates. Rau cov protein thiab cov rog, cov khoom noj khoom haus ntawm cov ntshav qab zib yog yuav luag zoo ib yam nrog cov cai ntawm tus neeg noj qab haus huv. Feem ntau, hom 2 mob ntshav qab zib uas muaj lub cev nyhav dhau los thiab cov neeg mob lub cev ntau dhau los nws muaj cov zaub mov muaj calorie tsawg.
Cov carbohydrates yog muab faib raws li qhov kev ceev ntawm lawv qhov kev ua tsis tsuas yog "ceev" thiab "qeeb". Lawv tseem yog "xob laim sai." Nrog rau txhua yam kabmob, kev uas mob ntshav qab zib xav tau kev noj zaub mov kom tus kab mob ntshav qab zib nkag mus rau cov ntshav. Lub ntsej muag ntse hauv qib glycemic ua raws li kev noj ntawm cov khoom noj tau yooj yim zom zom cov carbohydrates. Nws yooj yim dua rau cov neeg mob insulin-qoj ib ce ua kom yooj yim rau kev noj zaub mov noj los ntawm kev txhaj tshuaj ntawm cov yeeb yam luv-luv, "hauv qab cov zaub mov", kom them rov qab ntxiv. Cov piam thaj txo qis cov neeg ua haujlwm hauv cov qauv ntawm cov ntsiav tshuaj tsis tsim qauv rau cov neeg ua haujlwm tsis xws luag.
Cov txheej txheem ntawm kev zom cov zaub mov carbohydrate muaj nyob rau hauv kev tawg ntawm polysaccharides nyob rau hauv kev ua ntawm cov txheej txheem ntawm cov kua txiv mus rau hauv cov feem: glucose thiab fructose. Cov suab thaj yooj yim, nqus mus rau hauv cov ntshav, ua zaub mov rau lub hlwb. Nws yog qhov txaus rau cov neeg mob ntshav qab zib kom siv qhov zoo sib xws ntawm cov xeeb ceem ntawm carbohydrates.
"Cov neeg tiv thaiv" ntawm lub cev - fiber thiab glycogen
Cov zaub mov hauv carbohydrate muaj ntxiv rau, kom yooj yim zom tau cov khoom sib xyaw, fiber ntau lossis fiber ntau. Qhov no ultra complex ballast polysaccharide tsis yog nqus los ntawm tib neeg lub cev thiab ncua kev nqus ntawm lwm yam khoom. Nws nyob hauv cov khauj khaum ntawm qee cov nroj tsuag noob (lis, mov ci, zaub thiab txiv hmab txiv ntoo). Piv txwv li, cov khoom noj qab zib thiab kev nplua nuj muaj cov khoom xyaw "khoob", lawv tsis muaj fiber ntau.
Indigestible zaub mov ua lub luag haujlwm:
- plab hnyuv loj;
- adsorbent ntawm tshuaj lom lom thiab roj;
- tus tsim ntawm feces.
Ib nrab decomposition ntawm suab thaj los ntawm cov zaub mov pib tshwm sim twb muaj nyob rau hauv lub qhov ncauj kab noj hniav, nyob rau hauv tus ntawm cov qaub ncaug enzymes. Cov kua nplaum yog 2-3 zaug sai dua nqus tau rau hauv cov ntshav dua li fructose lossis lactose. Hmoov txhuv tau muab pov tseg rau ntawm txoj hnyuv. Khoom noj khoom haus ntau tuaj txog maj mam thiab ntu. Xawv tshwm sim tau ntev, uas yog, ncab rau lub sijhawm. Rau cov ntshav qab zib, qhov no tseem ceeb heev.
Zaub - Cov Chaw Muag Khoom ntawm “Txoj Cai” Tsawg GI Carbs
Cov thawj coj hauv cov ntsiab lus fiber ntau yog:
- fab (rye, nplej);
- wholemeal qhob cij;
- cereals (oat, buckwheat, pearl barley);
- ntawm cov zaub thiab txiv hmab txiv ntoo - carrots, beets, txiv kab ntxwv.
Yog tias cov carbohydrates muaj nyob rau hauv cov zaub mov hauv cov khoom noj kom txaus, tom qab ntawd lawv xa mus rau hauv cov qauv ntawm cov suab thaj ua ke (glycogen lossis tsiaj hmoov txhuv nplej siab) rau "chaw khaws cia" ntawm cov leeg nqaij thiab lub siab. Ntawm no, carbohydrates yog tawg rau cov piam thaj thiab muab faib thoob plaws lub cev, pab tawm cov hlwb:
- yog tias tsim nyog (thaum muaj mob);
- kev tawm dag zog lub cev;
- thaum ib tus neeg noj me me lossis thaum lub sijhawm tsis zoo.
Thaum nqa los ntawm cov khoom noj carbohydrate, tshuaj hloov mus rau hauv cov ntaub so ntswg adipose. Tus kab mob kev loj hlob - kev rog dhau. Thaum lub sijhawm ua kev yoo mov, vim ntau yam, vim lub khw muag khoom ntawm glycogen hauv daim siab thiab cov leeg nqaij, muaj "kev tiv thaiv peb npaug" ntawm lub cev.
Ua ntej tshaj, cov khoom siv khib nyiab tau koom nrog hauv cov txheej txheem, tom qab ntawd cov roj molecules rog pib lwj thiab muab lub zog hauv daim ntawv ntawm ketone lub cev. Txij lub sijhawm no, ib tus neeg tau poob ceeb thawj. Lub triple thaiv kev tiv thaiv ib tug neeg. Tab sis nws tsis txuag tus neeg mob ntshav qab zib los ntawm kev ua qog ntshav (ntshav qab zib poob sai).
Cov khoom noj muaj cov khoom noj ua kom muaj “ua kom qis” nrog GI tsawg yog qhov tsis zoo rau kev txo cov ntshav qab zib.
Qhov tawm tsam vim kev noj mov dhau heev lawm lossis noj tshuaj tsis txaus rau cov tshuaj hypoglycemic tshwm sim sai sai, nyob rau hauv ob peb feeb. Xav tau sijhawm ntau ntxiv rau kev rhuav tshem cov khw muag khoom glycogen rau hauv cov dej qabzib cov kua muag kom ntub lub cev lub cev.
Glycemic Performance index
Cov kws tshawb fawb kev kho mob ntawm ntau lub teb chaws cuam tshuam nrog cov teeb meem ntawm cov ncauj lus kom ntxaws ntawm cov zaub mov. Kev tshawb fawb nyob rau hauv lub chaw tshawb fawb txog Toronto (Canada) tau mus ntev li peb caug xyoo. Thawj thawj zaug, nws yog los ntawm muaj tias cov txiaj ntsig ntawm kev sim tau npaj tseg. Tus nqi ntawm GI qhia ntau npaum li cas cov piam thaj hauv ntshav yuav nce siab tom qab noj ib qho khoom lag luam.
Cov ntaub ntawv nthuav tawm hauv cov tabular version tau kho kom zoo thiab kho raws lub sijhawm. Lawv muaj dav siv. Nws ntseeg tau tias cov lus tiav tiav muaj cov npe ntawm cov npe dhau ntawm ntau dua 1 txhiab khoom. Nws tau tshaj tawm hauv lub vev xaib ntawm tus kws kho mob Mendoza (USA). Nws tau sau tseg tias cov neeg Lavxias tsis nyiam siv Asmeskas rooj vim nws yog taw qhia rau txawv tastes. Nws hais txog cov khoom tsis pom hauv tebchaws Russia.
Raws li txoj cai, qis dua lub npe ntawm cov zaub mov nyob hauv lub rooj, qis nws cov ntawv txheeb glycemic. Txog kev yooj yim, cov carbohydrates loj yog cov cim loj:
- maltose - 105;
- piam thaj - 100;
- sucrose - 65;
- lactose - 45;
- fructose - 20.
Tus neeg mob ntshav qab zib noj zaub mov zoo tuaj yeem raug suav xam
Hauv cov khoom muag nrog xob laim-ceev carbohydrates tsim nyog rau nres lub xeev ntawm kev tsis tuaj yeem, GI yog kwv yees li 100 thiab siab dua. Qhov ntsuas tsis muaj cov kev ntsuas ntawm kev ntsuas, vim nws yog tus nqi ntsuas txheeb. Qhov ntsuas kev lag luam rau kev sib piv dav dav yog cov piam thaj dawb lossis, hauv qee qhov ntawm qhov txuas, khob cij dawb. Carbohydrates nrog qis glycemic index (GI tsawg dua 15), siv nyob rau hauv cov kev txwv tsim nyog, tsis txhob hloov lub keeb glycemic.
Cov no suav nrog:
Daim iav pom Glycemic- zaub ntsuab (cucumbers, zaub qhwv, zucchini);
- cov txiv hmab txiv ntoo muaj xim (taub dag, tswb txob, txiv lws suav);
- cov khoom noj muaj protein (nqaij, nceb, kua).
Porridge (buckwheat, oatmeal, rye cij) yuav nce qib qabzib los ntawm ib nrab ntau npaum li cov ntshiab carbohydrate nws tus kheej. Cov mis thiab nws cov keeb kwm hauv cov kua ua - peb zaug. Cov txiv hmab txiv ntoo yog qhov tsis meej xwm raws li lawv qhov kev ntsuas GI. Cov txiv ntoo (txiv ntoo qab zib, cranberries, blueberries) - 20-30; txiv apples, txiv kab ntxwv, txiv duaj - 40-50.
Cov kev sib txawv loj hauv GI qhov tseem ceeb yog qhov ua tau. Qhov no yog vim qhov kev tshawb pom ntawm cov khoom lag luam hauv cov xwm txheej sib txawv. Tag nrho cov carrots muaj qhov ntsuas tau ntawm 35, zom zom - 92. Qhov ntsuas tau sib txawv ntawm qhov ntsuas ntawm kev sib tsoo ntawm cov zaub mov hauv qhov ncauj kab noj hniav. Qhov ntau meej thiab nplua nws yog crushed, lub siab dua nws GI.
Qhov kev xaiv yooj yim tshaj plaws yog suav hais tias yog cov khoom siv ntawm cov khoom noj cov khoom taw qhia lawv cov mob (kub qos yaj ywm - 98) thiab cov yam ntxwv (nplej zom los ntawm cov hmoov nplej nplej - 65). Thaum ci cov hmoov txhuv nplej siab cov zaub mov lossis cov zaub mov durum yuav muaj GI ob peb xaj ntawm qhov ntau tsawg dua. Thiab yog tias koj noj nyob rau hauv pem hauv ntej ntawm lawv cov zaub xam lav ntawm zaub qhwv tshiab lossis salted zaub qhwv (cucumbers), tom qab ntawd koj tuaj yeem feem ntau txo qhov jumps hauv keeb kwm glycemic. Endocrinologist hu qhov tshwm sim no "tshwm sim ntawm lub ncoo ballast."
GI kev txiav txim siab tus kheej
Cov khoom lag luam nrog lub qes glycemic yuav tsum yog cov tseem ceeb hauv kev noj haus ntawm cov neeg mob ntshav qab zib. Tab sis qee zaum nws yuav muaj lub siab xav noj cov "carbohydrates" txwv tsis pub noj (ncuav mog qab zib, ncuav mog qab zib). Hais txog cov ntshav qab zib hom 2, qhov no yuav tsum yog qhov npau suav tsis tiav. Nws tsis yooj yim sua kom pom GI qhov tseem ceeb rau qhov xaiv "qab zib". Peb yuav tsum ua qhov kwv yees xam.
Muaj qee zaus, muaj cov neeg mob insulin tuaj yeem them taus khoom qab zib nrog kev noj tshuaj hormonal txaus
Hauv qhov chaw txias, koj tuaj yeem sim ua. Nws yog ib qho tsim nyog los ntsuas thawj theem cov ntshav qab zib nrog lub cuab yeej (glucometer). Ua noj thiab noj 1 lub khob cij (XE) ntawm cov khoom kuaj. Hauv 2-3 teev tom ntej no, ntau zaus, nws zoo dua rau ntawm ntu, ua kev ntsuas qib glycemic.
Qhov zoo tshaj plaws, qhov kev nyeem ntawv yuav tsum nce ntxiv, mus txog lawv lub ncov thiab poob rau qhov tseem ceeb (8.0 mmol / L), vim tias hypoglycemic zoo. Yog tsis muaj nws, 1 XE ntawm cov zaub mov carbohydrate thaum nruab hnub nce cov piam thaj ntau ntxiv los ntawm 1.5-1.8 ib pawg. Yog li, 5 XE, noj rau pluas tshais, tuaj yeem ua rau nyeem glucometer kwv yees li 13 mmol / L. Qhov txheeb ze tsis yog piav qhia los ntawm cov thev naus laus zis ntawm cov khoom siv ua khoom noj. GI tsis yooj yim siv hauv lub neej txhua hnub, vim tias cov tais diav siv cov khoom sib xyaw ua ke ntawm cov zaub mov cov zaub mov.
Txawm li cas los xij, kev kwv yees kwv yees kev faib tawm ntawm cov khoom los ntawm lawv cov glycemic index qhia lawv cov txiaj ntsig rau tus neeg mob cov ntshav qab zib. Raws li kev sim, qhov tswvyim hais ua dabneeg tau tshaj tawm tias 50 g ntawm cov khoom qab zib yuav nce qib glycemic nyob rau hauv lub cev sai dua thiab siab dua qhov sau sov sov ntawm hmoov dawb ntawm tib lub cev hnyav. Cov lus qhia ntawm GI nthuav tawm thiab ua kom muaj txiaj ntsig kev noj zaub mov zoo ntawm tus neeg mob ntshav qab zib mellitus, qhia cov kev xaiv rau kev sib pauv hloov ntawm cov khoom lag luam carbohydrate.
