Los ntawm glycemic index (GI) ntawm cov khoom yog nyob ntawm seb sai npaum li cas cov suab thaj hauv cov ntshav nce siab tom qab nws tau noj. GI tsawg (0-39), nruab nrab (40-69) thiab siab (ntau dua 70). Hauv cov ntshav qab zib mellitus, nws raug nquahu kom siv cov tais diav nrog GI qis thiab nruab nrab, vim tias lawv tsis ua rau cov ntshav qabzib tshwm sim sai. Lub glycemic Performance index ntawm qhob cij nyob ntawm hom hmoov nplej, txoj kev npaj thiab muaj cov khoom xyaw ntxiv hauv cov lus qhia. Txawm li cas los xij, xijpeem qhov ntsuas no yuav yog, nws yog qhov tseem ceeb kom nkag siab tias cov mov ci tsis yog cov khoom tseem ceeb rau cov ntshav qab zib, thaum noj nws, ib qho yuav tsum soj ntsuam qhov ntsuas.
Lub khob cij qhiav yog dab tsi?
Nrog rau cov lej glycemic, chav ntsuas qhob cij (XE) qhov taw qhia yog feem ntau siv los mus sau cov menus thiab suav cov teeb meem hauv carbohydrate. Conventionally, nyob rau hauv 1 XE yog txhais tau tias 10 g ntawm carbohydrates ntshiab (lossis 13 g ntawm carbohydrates nrog impurities). Ib qho khob cij los ntawm cov hmoov dawb uas hnyav 20 g lossis ib qho ncuav nplej uas hnyav 25 g yog sib npaug li 1 XE.
Muaj cov ntxhuav nrog cov ntaub ntawv ntawm tus nqi XE hauv qee qhov loj ntawm cov khoom sib txawv. Paub txog qhov ntsuas no, cov ntshav qab zib tau tuaj yeem tsim cov kwv yees zoo noj rau ob peb hnub ua ntej thiab, ua tsaug rau cov khoom noj, kom cov ntshav qab zib nyob hauv kev soj ntsuam. Nws yog qhov nthuav tias qee cov zaub muaj cov zaub mov tsis muaj rog thiab tsis sib xws ntau hauv lawv cov XE yog tias qhov ntau ntawm cov noj tau tshaj 200 g. Cov no suav nrog carrots, celery, beets thiab dos.
Cov hmoov nplej dawb
Cov khoom no muaj ntau cov carbohydrates yooj yim, uas tau zom sai heev. Lub siab xav li cas vim muaj puv vim qhov no tsis siv sijhawm ntev. Tsis ntev, tus neeg nyob hauv xav noj dua. Muab cov ntshav qab zib kom yuav tsum muaj qee yam kev noj haus, nws yog qhov zoo dua los muab kev nyiam rau cov zaub mov muaj fiber ntau thiab maj mam zom cov zaub mov carbohydrates.
Qhov xwm txheej tsuas yog qhov uas hlais cov qhob cij dawb tuaj yeem muaj txiaj ntsig zoo rau cov ntshav qab zib yog ntshav qab zib ntshav qab zib. Txhawm rau tshem tawm cov mob no, lub cev tsuas yog xav tau ib feem ntawm "sai" carbohydrates, yog li ib lub qhaub cij tuaj yeem tuaj yeem nyob rau
Rye qhob cij
GI ntawm rye qhob cij nyob rau nruab nrab - 50-58. Cov khoom lag luam muaj cov khoom nruab nrab ntawm nruab nrab kev thauj khoom, yog li nws tsis txwv tsis siv nws, tab sis koj yuav tsum ua qhov no ntawm txoj kev ntsuas. Nrog tus nqi zaub mov muaj txiaj ntsig, nws cov ntsiab lus hauv calorie yog nruab nrab - 175 kcal / 100g. Nrog rau kev siv yooj yim, nws tsis ua rau hnyav nce thiab muab lub siab ntev ntawm qhov tsis zoo. Ib qho ntxiv, rye cij yog qhov zoo rau cov neeg mob ntshav qab zib.
Qhov laj thawj yog li nram qab no:
- cov khoom muaj cov paib ntau, uas tswj cov kev ua haujlwm lub cev muaj zog ntawm cov hnyuv thiab txhim kho cov quav
- nws cov tshuaj lom neeg yog cov amino acids, cov protein thiab vitamins tsim nyog rau kev ua haujlwm ntawm tib neeg lub cev;
- Vim lub siab cov ntsiab lus ntawm cov hlau thiab magnesium, cov khoom no nce hemoglobin hauv cov ntshav thiab soothes lub hlwb tsis txaus siab.
Qhov ntau dub lub khob cij hauv xim, qhov ntau cov hmoov txhuv nplej hauv nws, thiab yog li ntawd, qis dua nws qhov GI, tab sis ntau dua acidity. Koj tsis tuaj yeem ua ke nrog nqaij, vim tias qhov kev sib koom ua ke ua rau cov txheej txheem kev zom zaub mov muaj qhov cuam tshuam. Nws yog qhov zoo tshaj rau noj ncuav nrog lub teeb zaub zaub xas lav thiab kua zaub.
Ib qho ntawm ntau yam ntawm cov khoom noj hmoov nplej rye yog Borodino cij. Nws GI yog 45, nws yog nplua nuj nyob hauv cov vitamins B, loj heev- thiab microelements. Vim tias cov ntsiab lus ntawm kev noj haus muaj fiber ntau, kev noj nws yuav pab txo cov ntshav cov roj cholesterol. Yog li, los ntawm tag nrho cov khoom siv bakery, cov kws kho mob feem ntau pom zoo suav nrog cov khoom no hauv cov zaub mov ntawm tus neeg mob ntshav qab zib. Daim hlais cov qhob cij Borodino uas hnyav 25 g sib raws 1 XE.
Cov mov ci Borodino muaj ntau ntawm selenium, uas yog qhov tsim nyog rau kev ua haujlwm tsis tu ncua ntawm cov thyroid caj pas thiab lub siab
Cov cij qhob cij
Lub glycemic index ntawm bran qhob cij khoom yog 45. Qhov no yog qhov ntsuas tsis zoo, yog li cov khoom no feem ntau muaj nyob ntawm lub rooj ntawm cov khoom qab zib. Rau nws cov kev npaj siv cov hmoov txhuv nplej, tas nrho cov nplej thiab cov ceg. Vim tias muaj cov ntxhib ntxoo zaub mov muaj pes tsawg leeg hauv cov tshuaj muaj pes tsawg leeg, xws li cov mov ci no ua kom ntev thiab tsis ua rau cov piam thaj hauv cov ntshav qab zib hauv cov ntshav ntawm tus neeg mob ntshav qab zib.
Tseem ceeb thaj chaw ntawm qhob cij bran:
Glycemic Performance index cov zib ntab thiab qab zib- saturates lub cev nrog cov vitamins B;
- tsim cov kev ua haujlwm ib txwm xoos;
- nce kev tiv thaiv vim muaj antioxidants nyob rau hauv nws cov muaj pes tsawg leeg;
- muab rau lub sij hawm ntev zoo nkaus li ntawm qhov muaj puv tsis muaj qhov hnov ntawm qhov hnyav thiab tsam plab;
- cov roj (cholesterol) tsawg.
Mov ci los ntawm cov nplej hmoov nplej nrog cov cij kuj ua ntxiv. Nws yog qhov ua tau los siv cov khoom zoo li no rau cov ntshav qab zib, tau muab tias hauv kev tsim cov hmoov nplej siv tsis siv ntau tshaj, tab sis 1 lossis 2 qib. Zoo ib yam li lwm hom khoom siv qhob cij, mov cij yuav tsum tau noj hauv qhov txwv uas tsim nyog, tsis pub tshaj tus nqi txhua hnub uas tus kws kho mob pom zoo.
Cereal khob cij
GI ntawm cov mov ci tag nrho yam tsis ntxiv cov hmoov nplej yog 40-45 units. Nws muaj cov xua thiab cov kab mob ntawm cov noob qoob, uas saturate lub cev nrog fiber ntau, vitamins thiab minerals. Tseem muaj kev hloov pauv ntawm cov qhob cij hauv cov hmoov nplej uas muaj txiaj ntsig - rau cov ntshav qab zib lawv yuav tsum tsis txhob noj.
Hauv cov qhob cij tseem muaj qoob loo, cov noob nplej tseem khaws nws lub plhaub, uas muaj cov nyiaj pab ntau tshaj plaws ntawm cov enzymes, amino acids thiab vitamins
Qhov kub ntawm ci ncuav los ntawm whole grains tsis tshua muaj siab tshaj li 99 ° C, yog li ntawd ib feem ntawm ntuj microflora ntawm cov noob tseem nyob hauv cov khoom tiav. Ntawm ib sab, lub tshuab no tso cai rau koj kom txuag tau qhov ntau tshaj plaws ntawm cov khoom muaj txiaj ntsig, tab sis rau cov neeg mob ntshav qab zib nrog "plab tsis muaj zog" qhov no tuaj yeem ua rau lub plab zom mov. Cov neeg muaj mob ntev ua rau lub plab zom mov yuav tsum nyiam cov khoom qab zib uas tau ua tiav cov kev kho cua sov txaus.
Ntshav qab zib
GI cij nyob ntawm cov hmoov nplej uas lawv tau npaj. Qhov no yog qhov ntau tshaj plaws rau mov ci. Nws tuaj yeem ncav cuag 75 units, yog li hom khoom no zoo dua tsis siv rau cov ntshav qab zib. Tab sis rau tag nrho-grain thiab cov qhob cij rye, GI yog qhov qis dua - tsuas yog 45 units. Muab lawv qhov hnyav, kwv yees li 2 ntu ntawm cov khoom no muaj 1 XE.
Cov khob cij yob rau cov ntshav qab zib tau ua los ntawm cov hmoov txhuv nplej siab tag nrho, yog li ntawd lawv muaj nplua nuj nyob hauv fiber, vitamins, amino acids thiab lwm cov khoom siv roj ntsha. Lawv muaj protein ntau thiab kuj muaj qee cov carbohydrates, yog li lawv txoj kev siv rau hauv kev noj haus pab txhawb kom cov ntshav qab zib nce ntxiv. Poov xab cov hmoov nplej feem ntau tsis tuaj rau hauv cov khob cij, yog li lawv tuaj yeem xaiv qhov zoo rau cov neeg muaj roj ntau ntau.
