Feem ntau cov zaub mov muaj xws li carbohydrates. Thaum noj, lawv tau tawg tawm mus rau cov piam thaj los ntawm cov kev xav hauv biochemical. Vim tias qhov no, ib ntus luv luv nce hauv nws cov qib hauv cov ntshav tau tshwm sim. Lub glycemic Performance index (GI) tso cai rau koj kom nkag siab sai npaum li cas carbohydrates yog nqus rau hauv cov ntshav thiab ua rau kev dhia zoo li no.
Cov ntaub ntawv dav dav
GI ntawm tag nrho cov khoom lag luam yog suav nrog qhov ntsuas zoo ib yam ntawm cov piam thaj ntshiab. Nws muaj nws sib npaug txog 100, thiab rau lwm yam tshuaj nws nyob ntawm 1 txog 100. Txhua yam zaub mov tuaj yeem faib ua 3 pawg:
- cov khoom noj qis GI (nce txog 55);
- cov khoom noj nrog qhov nruab nrab GI (ntawm 56 txog 69);
- siab GI zaub mov (saum toj 70).
Kev noj zaub mov glycemic rau cov ntshav qab zib tso cai rau koj los tswj tus nqi ntawm cov carbohydrates noj thiab lawv cov kev hloov pauv ntawm cov piam thaj. Txhawm rau kom raug cov ntawv qhia zaub mov kom raug, koj yuav tsum paub tias GI ntawm cov khoom yog cov hloov pauv, tsis yog tas li. Qhov ntsuas no nyob ntawm cov yam ntxwv:
- kev kho cua sov;
- cov qauv khoom;
- qhov degree ntawm kev loj hlob ntawm cov txiv hmab txiv ntoo lossis zaub.
GI tseem tuaj yeem txo lossis nce ntxiv nrog kev siv ua ke ntawm kev siv ntau yam khoom noj (piv txwv li, protein feem ntau ua rau txo qis GI ntawm cov khoom noj nplua nuj nyob hauv cov carbohydrates). Ua raws li cov zaub mov glycemic index, cov ntshav qab zib tau tuaj yeem noj ntau yam zaub mov ntawm cov zaub mov ntawm ib tus neeg ib txwm muaj. Qhov no tsis muaj lub moj khaum nruj ua rau nws muaj peev xwm ntawm lub siab xav txog kev noj zaub mov kev txwv yooj yim dua.
Cov khoom noj uas muaj GI tsawg yuav siv sijhawm ntev mus zom dua cov tais diav nrog qhov nruab nrab lossis nruab nrab, kom ib tus neeg tsis hnov tshaib plab ntev heev
Cov khoom noj ua kom yuag yooj yim thiab cov kev ua si
Tag nrho cov carbohydrates tau muab faib ua qhov yooj yim (ib- thiab ob-tivthaiv) thiab cov khoom siv sib xyaw ua ke (multicomponent). Ntawm cov suab thaj yooj yim, qabzib, galactose, thiab fructose muaj nyob hauv cov zaub mov, thiab cov carbohydrates nyuaj yog sawv cev los ntawm cov hmoov txhuv nplej siab, insulin, thiab glycogen. Ntawm cov ntshav qab zib, qhov ntau ntawm cov tshuaj tiv thaiv suab thaj noj yuav tsum tau txo qis qis, muab kev nyiam rau cov khoom noj ua kom muaj carbohydrates. Lawv zom rau ib lub sijhawm ntev thiab tawg ua ke tsis tu ncua, yog li lawv tsis ua rau muaj qhov hloov pauv tsis xwm yeem ntawm cov piam thaj hauv cov ntshav. Cov khoom noj ntawm cov txiaj ntsig zoo ntawd tuaj yeem yog cov cereals, zaub, thiab txhua yam khoom noj muaj fiber ntau.
Cov carbohydrates yooj yim sai sai nce cov ntshav qabzib, tab sis tsis ntev cov nqi no tseem poob sai, thiab ib tus neeg ntsib kev tshaib plab heev. Lawv muaj nyob hauv qab zib txhua qhov, qee cov txiv ntoo thiab khob cij dawb. Ib qho ntawm cov khoom lag luam yuav tsum nyob ntawm tes rau tus neeg mob ntshav qab zib nyob rau hauv rooj plaub ntawm kev mob ntshav qab zib, vim nws tuaj yeem pab tshem tawm cov tsos mob tsis zoo. Tsis tas li ntawd, qee zaum qee zaum hauv kev qog, lub cev tseem xav tau cov carbohydrates yooj yim, txij li thaum lawv tsis tuaj yeem ua rau qaug zog ntau dua, nkees nkees thiab ua lub siab tsis zoo. Nws zoo dua rau cov neeg mob ntshav qab zib tau txais los ntawm cov txiv hmab txiv ntoo nrog GI nruab nrab, thiab tsis yog los ntawm cov khoom noj kom zoo, rog thiab qab zib.
Noj cov hauv paus ntsiab lus
Kev noj haus, uas yog raws li kev muab xam ntawm GI, tsis siv rau cov ntshav qab zib nkaus xwb. Cov neeg uas xav kom poob phaus yam tsis muaj kev ntxhov siab rau lub cev feem ntau yog pab rau nws. Kev noj haus muaj 3 ntu:
- normalization ntawm qhov hnyav (nyob rau theem no tsuas yog cov zaub mov nrog GI tsawg tsawg raug tso cai rau noj, nws kav ntev li 2 lub lis piam);
- Kev sib koom ua ke ntawm lub hom phiaj tiav (nws tau tso cai siv tais diav nrog GI qis thiab nruab nrab, hauv lub sijhawm yuav siv sijhawm li 10-14 hnub);
- tswj cov duab (lub hauv paus ntawm cov zaub mov yog txhua yam khoom siv nrog GI tsawg thiab nruab nrab, tab sis qee zaus nws tuaj yeem suav cov tais diav tsis muaj dab tsi nrog GI siab).
Thaum sau cov ntawv qhia zaub mov, koj yuav tsum xav txog tsis yog GI nkaus xwb, tab sis kuj muaj cov ntsiab lus hauv caloric ntawm cov khoom, nrog rau qhov sib piv ntawm cov protein, cov rog thiab carbohydrates hauv nws.
Kev noj zaub mov noj los ntawm glycemic Performance index tso cai rau koj mus ntseeg nkaws kom tshem tawm cov phaus ntxiv uas tsis muaj tawm ntawm lub cev, uas yog li qaug zog vim yog mob ntshav qab zib
Qauv ntawv qhia zaub mov
Hauv thawj 2 lub lis piam nyob rau theem ntawm kev poob ceeb thawj, cov zaub mov kwv yees ntawm cov ntshav qab zib yuav zoo li no:
- noj tshais - txhua qhov porridge rau ntawm dej, tso cai rau ntshav qab zib, nrog cov txiv duaj tshiab thiab tsis muaj zog tshuaj yej;
- khoom noj txom ncauj - qee cov txiv hmab txiv ntoo nrog GI tsawg;
- pluas su - ntxim nyiam zaub kua zaub, zaub xam lav thiab mis hau mis;
- tav su tshuaj yej - birch kua ntoo;
- noj hmo yog lub teeb ci zaub xam lav.
Cov khoom yuav raug hloov pauv kom cov khoom noj tsis txhob thab. Tsuas yog thaum xaiv lawv, koj yuav tsum tau coj los ntawm GI thiab feem pua ntawm cov as-ham hauv lawv. Cov zaub nyoos tuaj yeem khaws nrog cov kua txiv qaub thiab txau nrog cov tshuaj ntsuab qhuav (qee zaum koj tuaj yeem nphoo nrog cov roj txiv roj me me).
Dab tsi yog qhov zoo dua rau qhov tsis kam?
Yog tias ua tau, nws zoo dua rau qhov tsis kam ua qee yam zaub mov, vim tias nws muaj GI ntau dhau, thiab mob ntshav qab zib nws yuav tsis nqa dab tsi zoo. Ntawm no yog daim ntawv teev cov qauv ntawm cov khoom lag luam:
- cov ntim khoom noj ceev ceev, cov zaub mov ua kom pom tseeb, cov khoom tiav ib nrab;
- cov nqaij haus luam yeeb;
- mis chocolate thiab khoom qab zib;
- tej daim, tawg ntho;
- zib ntab;
- margarine;
- polished dawb mov;
- ncuav thiab ncuav pastries;
- cov khob cij dawb;
- kib qos.
Cov zaub mov muaj roj tsis tsuas yog muaj GI siab, tab sis kuj tsim kev thauj khoom loj rau daim siab thiab tus leeg, ua rau cov nyiaj plhaws cov plahaum hauv cov hlab ntsha. Nws nce txoj kev pheej hmoo ntawm kev mob ntshav qab zib los ntawm kev mob plab thiab cov hlab plawv
Kev noj haus tau txais txiaj ntsig
Kev noj zaub mov glycemic index pab rau cov ntshav qab zib kom tswj tau tus kab mob thiab tswj hwm tus mob kom zoo dua qub. Qhov zoo ntawm cov zaub mov no:
- normalization ntawm lub cev hnyav (kom tshem tawm cov phaus ntxiv) thiab kev tiv thaiv kev rog ntawm lub sijhawm tom ntej;
- tsis muaj qhov kev xav ntawm kev tshaib plab tsis tas li thiab, vim li ntawd, txo qis kev nqhis dej rau cov khoom noj uas txwv tsis pub noj nrog "carbohydrates" sai;
- tswj cov ntshav qab zib kom ntshav qab zib kom tsis txaus, vim tias cov roj carbohydrates ntws ua rau cov ntshav;
- ib qho kev txo qis hauv qib ntawm txaus ntshai visceral rog hauv lub cev (tso nyiaj ib puag ncig ntawm cov nruab nrog sab hauv);
- zoo nkaus li qhov muag pom kev loj hlob thiab qhov tseem ceeb vim tias cov zaub mov zoo noj thiab ua kom zoo.
Ua ntej xaiv ib qho khoom noj twg, koj yuav tsum tau sab laj nrog tus kws kho mob endocrinologist, kom tsis txhob muaj kev puas tsuaj rau koj lub cev. Tus kws kho mob tuaj yeem qhia koj qee cov subtleties thiab nuances cuam tshuam nrog tus yam ntxwv ntawm tus neeg mob thiab nws tus mob. Tus neeg mob cov khoom noj khoom haus yuav tsum sau nws lub cev nrog lub zog, thaum lub sijhawm tsis tshaj tawm ntawm lub cev txiav, thiab tsis tas yuav muaj kev pheej hmoo rau mob ntshav qab zib.
