GLYCEMIC PERFORMANCE INDEX THIAB CALORIE COV NTSIAB LUS NTAWM COV ZAUB MOV + ROOJ

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Muaj cov mob ntawm lub cev uas xav tau nruj ua raws li cov cai ntawm kev noj zaub mov noj. Ntawm lawv - mob ntshav qab zib, rog, atherosclerosis, mob siab thiab mob raum. Lub glycemic Performance index thiab calorie cov ntsiab lus ntawm cov khoom noj khoom noj nrov pub koj tsim kho cov zaub mov kom zoo los ntawm kev ntxiv lossis tsis suav qee cov ntsiab lus.

Glycemic Performance index

GI - ib daim duab uas hais txog kev nce siab hauv cov piam thaj hauv ntshav tom qab kev nqus ntawm ib yam khoom. Tam sim no muaj ib tug xov tooj ntawm cov rooj nyob rau hauv uas lub ntsuas ntsuas twb tau teev. Kev suav tau los ntawm kev sib piv lub cev cov lus teb rau cov kua nplaum ntshiab, uas nws qhov ntsuas yog 100 ntsuas, thiab ib yam khoom noj tshwj xeeb.

Tus lej qis GI qhia tau tias cov ntshav qab zib cov ntshav nce siab zuj zus thiab me ntsis. Cov lej ntau dua, qhov nrawm glycemia ntau zuj zus tom qab noj cov khoom.

GI nyob ntawm yam nram qab no:

hom ntawm saccharides hauv qhov muaj pes tsawg leeg;
tus nqi ntawm cov fiber ntau;
txoj kev ntawm cov khoom lag luam;
tus piv ntawm carbohydrates nrog lipids thiab cov protein.

Tseem Ceeb! Tsawg GI - txog 40, nruab nrab - los ntawm 40 txog 70, cov lej siab - saum 70.

Calorie cov ntsiab lus

Calorie yog qhov ntau ntawm lub zog uas lub cev tau txais hauv cov txheej txheem kev noj qee yam khoom uas yog los ntawm kev sib cais mus rau cov tshuaj uas yooj yim. Tus nqi zog ntawm cov zaub mov raug ntsuas hauv kilocalories (kcal). Oxidation muab rau lub cev cov zog hauv qab no:

1 g ntawm protein - 4 kcal;
1 g ntawm lipid - 9 kcal;
1 g ntawm carbohydrate - 4 kcal.

Kev paub txog cov khoom xyaw ntawm cov khoom - ua tau muaj kev txhim kho ntawm tus kheej cov zaub mov

Paub txog cov khoom sib txuam, ib tus tuaj yeem paub lub zog npaum li cas ib tug neeg yuav tau txais nrog cov zaub mov noj.

Cov ntxhw

Qhov ua kom tau txhua hnub ntawm lub cev yog li 2 g ib kilogram ntawm lub cev qhov hnyav. Ntau tshaj ib nrab ntawm cov khoom nkag tuaj yuav tsum yog nyob rau pawg ntawm tsob ntoo keeb kwm. Thaum sau ib tus neeg noj cov zaub mov, koj yuav tsum suav nrog cov khoom noj uas muaj protein ntau, tab sis tib lub sijhawm nws muaj cov ntsiab lus tsis muaj calorie.

Lipids

Nws yog qhov tsim nyog los txo cov tsiaj rog cov rog thiab nce lipids ntawm tsob ntoo keeb kwm. Tsiaj lipids ua rau muaj kev nce hauv triglycerides thiab cov roj (cholesterol) hauv cov ntshav mus ncig, ua rau muaj kev pheej hmoo ntawm kev mob atherosclerosis. Qhov no yog qhov tseem ceeb tshwj xeeb uas yuav tau xav txog hauv cov ntshav qab zib mellitus, thaum macro thiab microangiopathies yog cov khub ntawm cov neeg mob tas mus li.

Tseem Ceeb! Txiv roj thiab canola roj, nrog rau cov nqaij nruab deg uas muaj cov roj fatty acids (Omega-3) yuav tsum tau nyiam.

Carbohydrates

Nws yog qhov zoo dua rau noj cov zaub mov uas muaj cov carbohydrates nyuaj nyob rau hauv cov lus muaj pes tsawg leeg, thiab tso tseg cov carbohydrates yooj yim uas muaj glycemic siab kawg. Ib qho tseem ceeb ntawm zaub, txiv hmab txiv ntoo, legumes, berries yog qhia rau hauv cov zaub mov noj.

Ntsuas tag nrho kev ntaus nqi

Qhov no yog qhov taw qhia zaum kawg, suav mus rau hauv ntau tus yam ntxwv ntawm cov khoom lag luam tib lub sijhawm (GI, cov ntsiab lus ntawm cov calories, qhov sib piv ntawm lipids thiab carbohydrates). Ib qho 10-point scale tau siv, thov qhov twg, lawv txiav txim siab tsis muaj txiaj ntsig ntawm qhov khoom rau lub cev, tab sis nws cuam tshuam li cas rau cov kev poob phaus. Cov lej siab tshaj qhia tias cov khoom lag luam yuav tsum tau siv ntau dua, qis qis - tsawg dua feem ntau lossis tsis txhua.

Tus nqi noj haus

Qhov ntsuas no tau suav mus rau hauv tus account muaj cov vitamins, minerals, amino acids, phytoelements suav nrog cov khoom lag luam (tsis suav nrog lipids thiab carbohydrates). Ntawm no ib qho ntsuas ntawm 100 cov ntsiab lus tau siv, qhov twg 0 yog qhov khoom noj qis dua thiab 100 yog qhov siab tshaj.

Zaub

Zaub ntsuab yog ib qhov chaw ntawm cov vitamins, minerals, fiber. Kev sib xyaw ua ke ntawm cov khoom zoo li no hauv kev noj haus tau muaj txiaj ntsig zoo rau tib neeg lub cev, normalizes lub plab zom mov, nce qhov ntau ntxiv ntawm assimilation ntawm txhua vitamin hauv cov muaj pes tsawg leeg. Cov zaub ntsuab yuav tsum yog qhov tseem ceeb hauv kev xa zaub mov noj txhua hnub ntawm tsis yog tus neeg mob, tab sis kuj yog tus neeg noj qab nyob zoo.

Cov khoom siv xyaum tsis muaj lipids, muaj cov protein tsawg thiab carbohydrates. Feem ntau, tsis tshua muaj calorie. Lub txiaj ntsig tseem ceeb ntawm cov zaub yog tias lawv muaj cov txiaj ntsig tseem ceeb ntawm ascorbic acid, pectin, folic acid, carotene, thiab cov zaub mov. Yuav tsum tau siv txhua hnub - tsawg kawg 600 g.

Lub rooj qhia txog GI qhov ntsuas thiab cov ntsiab lus calories ntau ntawm cov zaub uas nyiam tuaj.

Cov ntaub ntawv GI thiab cov calories - muaj peev xwm ntxiv lossis cais tawm cov khoom tsim nyog

Yuav ua li cas nce kev noj zaub
Muaj ob peb lub tswv yim los nce tus naj npawb ntawm "neeg nyob" ntawm lub txaj hauv cov zaub mov noj txhua hnub:

Glycemic Performance index ntawm qhob cij

qhaub cij nrog tws zaub;
zaub pizza;
Cov kua ntses hauv tsev raws li tshiab lossis khov zaub;
zaub kua zaub, borsch;
yog tias ib tug neeg nyiam noj hauv khw noj mov thiab cafes, xaj zaub xam lav, khoom noj txom ncauj, ci zaub ua mov rau sab;
ntxuav, txiav thiab muab koj cov zaub uas koj nyiam tso rau hauv qhov chaw muaj txiaj ntsig, yog li muaj lub siab xav noj lawv;
cov khoom noj muaj txiaj ntsig ntawm cov khoom noj khov tsis txawv ntawm cov zaub mov tshiab, yog li koj tuaj yeem nyab xeeb ntxiv rau lawv rau hauv chav kawm thawj thiab qib thib ob.

Txiv hmab txiv ntoo thiab berries

Txiv hmab txiv ntoo yog succulent txiv ntoo ntawm ib tsob ntoo lossis tsob ntoo, haum rau noj. Cov khoom lag luam no muaj txiaj ntsig zoo rau lawv cov nplua nuj (tshwj xeeb tshaj yog cov vitamin C), tsis tuaj yeem siv rau kev noj haus txhua hnub. Los ntawm lub zog piv, feem ntau cov txiv hmab txiv ntoo muaj cov ntsiab lus hauv qab no:

cov nqaijrog - txog 10%;
lipids - txog 3-5%;
carbohydrates - 85-90%.

Kev noj cov zaub mov qib siab tsis cuam tshuam nrog kev suav hauv kev noj zaub mov ntawm cov khoom lag luam txawm tias cov neeg mob ntshav qab zib, txij li muaj ntau cov txiv hmab txiv ntoo uas muaj glycemic index tsawg. Fiber ntau thiab nplua nuj vitamin thiab ntxhia tsuas muaj txiaj ntsig.

Berries yog lub tsev khaws khoom ntawm cov tshuaj tseem ceeb. Lawv cov khoom muaj txiaj ntsig yog tsom rau lub cev tiv thaiv kab mob ntawm lub cev tiv thaiv kom huv, ua kom huv, ua kom lub hlwb thiab cov nqaij mos nrog cov vitamins thiab microelements.

Txiv hmab txiv ntoo thiab cov txiv ntoo muaj cov yam ntxwv hauv qab no:

beta carotene;
B-series cov vitamins;
tocopherol;
nicotinic acid;
kab kawm (potassium, hlau, manganese, calcium);
cov amino acids tseem ceeb;
bioflavonoids.

Cov tshuaj saum toj no yog qhov tsim nyog los ntxiv dag zog rau cov leeg ntsa thiab ntxiv lawv cov elasticity, ua kom cov ntshav siab, thiab cov metabolism hauv qhov qub. Lawv muaj peev xwm tiv thaiv lub cev los ntawm cov dawb radicals, txhim kho cov ntshav ncig, muaj cov nyhuv antitumor, rov qab tiv thaiv kev tiv thaiv.

Txiv hmab txiv ntoo thiab cov txiv ntoo - cov khoom siv tsis tuaj yeem hauv cov zaub mov noj txhua hnub ntawm tus neeg noj qab haus huv thiab cov ntshav qab zib

Hmoov nplej thiab cereals

Qhov ntsuas ntawm GI, cov khoom noj muaj txiaj ntsig thiab cov ntsiab lus tsis muaj calorie ntau yog ncaj qha nyob ntawm hom khoom siv raw thiab cov txheej txheem ntawm nws ua, thiab hmoov nplej ntawm hom hmoov nplej. Qhov muaj txiaj ntsig zoo tshaj plaws yog cov cereals uas tsis tau ua polished thiab tshem lub plhaub (mov nplej, oatmeal). Nws yog nyob rau hauv lub plhaub uas muaj cov protein ntau, B-series vitamins, hlau, tocopherol, cov amino acids tseem ceeb thiab cov zaub mov muaj ntau. Ntxiv rau, cov tshuaj tsis muaj tshuaj kho tau qhov qis qis GI, vim tias lawv tau txais los ntawm kev nqus ntawm cov zaub mov uas tau txais los ntawm cov zaub mov mus rau hauv cov hlab ntshav.

Tseem Ceeb! Cov hmoov nplej thiab cov hmoov nplej muaj li 80% carbohydrates hauv lawv cov lus, nce txog 13% cov protein, tsis ntau tshaj 6% lipids. Qhov kwv yees ntsuas qhov nruab nrab yog 320-350 kcal ib 100 g ntawm cov khoom.

Cov zaub mov zoo uas ua tiav rau cov neeg mob ntshav qab zib thiab cov uas txiav txim siab ua lub neej noj qab haus huv:

Buckwheat (GI 40-55, 355 kcal) - khaub noom rwg muaj qhov qis glycemic index dua li hau. Nws muaj cov ntsiab lus tseem ceeb ntawm cov hlau, xyaum tsis txaus nrog lipids. Nws raug nquahu kom noj thaum sawv ntxov nrog cov protein.
Cov nplej (dawb - 65 thiab 339 kcal, xim av - 45 thiab 303 kcal) yog nplua nuj nyob hauv cov vitamins B thiab cov amino acids tseem ceeb.
Millet (GI 70, 348 kcal) - nws raug nquahu kom ua cov pob me me, ces nws muaj suab thaj tsawg dua. Nws khi cov dawb radicals, tshem tawm cov roj cholesterol tshaj, muaj feem cuam tshuam rau daim siab, thiab ua kom cov plab zom mov.
Nplej groats (GI los ntawm 40 txog 65) - cov pab pawg suav nrog arnautka, couscous, bulgur thiab sau tau. Cov khoom lag luam yog cov muaj calorie ntau, tab sis txo cov ntshav qabzib, ua rau cov txheej txheem ua kom rov ua dua tshiab, txoj hnyuv plab, txhim kho lub hauv paus ua haujlwm ntawm lub paj hlwb.
Cov pob kws pob kws (GI txog 70, 353 kcal) - muaj qhov tseem ceeb ntawm magnesium, zinc, iron, vitamins B, A.
Perlovka (GI txog 30, 350 kcal) yog tus thawj coj ntawm kev nyab xeeb thiab siv khoom lag luam. Nws muaj ntau ntawm cov protein, fiber, cov kab kawm, muaj cov cuab yeej ntawm kev txo cov piam thaj hauv cov ntshav.
Barley groats (nyoos - 35, hau - 50, 349 kcal) - tuaj yeem txo cov roj (cholesterol), ua lub cev hauv nruab nrab hauv cov hlab ntsha, ua kom muaj zog tiv thaiv kab mob.
Oatmeal (GI 40, 371 kcal) yog cov khoom lag luam uas muaj kev nyab xeeb thiab noj qab haus huv, tab sis kev ua zaub ua mov yuav tsum siv tsis muaj tshuaj ntxiv thiab tsis huv.

Hmoov nplej cov khoom yog koom nrog cov khoom lag luam los ntawm cov qib siab glycemic Performance index pawg (70-95). Qhov muaj pes tsawg leeg suav nrog kev zom zom zom zom zaws, uas muab lub sijhawm ntev txaus, tab sis tib lub sijhawm nce siab ntxiv cov suab thaj.

Khoom noj siv mis

Cov no yog qhov zoo tshaj plaws ntawm calcium, kev nqus ntawm qhov uas yog qhov tseem ceeb rau kev tiv thaiv cov kab mob ntawm cov leeg hlwb. Tsis tas li ntawd, calcium ua rau lub zog ua ke ntawm collagen, muab cov hniav noj qab haus huv, txhawb txoj haujlwm ntawm cov leeg ua ke. Mis nyuj muaj cov kab mob bactericidal, muaj peev xwm txo qis ntawm cov xov tooj cua cuam tshuam rau lub cev, khi rau cov khoom lom.

Tseem Ceeb! Cov kws tshaj lij tau ua pov thawj zoo rau lub cev thiab cov khoom noj siv mis. Lawv nqus ntau zaus sai dua cov mis, txhim kho lub plab zom mov, rov qab microflora li qub, thiab ua kom lub siab thiab ob lub raum.

Txhua yam ntawm cov khoom muaj cov nyhuv tshwj xeeb, yog li nws zoo siv:

kefir - tiv thaiv kev mob plab hnyuv, ua haujlwm zoo rau lub nruab nrab ntawm cov hlab ntsha nruab nrab thiab hlab ntsha;
qaub cream - ua evens hormonal tshuav nyiaj li cas;
cheese - ntxiv dag zog rau kev mob ntawm cov pob txha;
tsev cheese - muaj lub luag haujlwm rau kev ua haujlwm ntawm pob txha mos, koom nrog hauv kev ua kom rov qab los;
fermented ci mis nyuj - txhawb kev zom plab, txo nqhis dej;
kua mis nyeem qaub - ib qho txiaj ntsig zoo rau kev ua haujlwm ntawm lub suab mob hlwb, lub cev tsis muaj zog;
buttermilk - txo qhov hnyav, tshem tawm cov roj (cholesterol) seem.

Cov khoom noj siv mis - ib qho storehouse ntawm cov hauv paus rau qhov kev loj hlob li qub thiab kev loj hlob ntawm lub cev

Nqaij thiab qe

Cov zaub mov no yog qhov muaj protein. Tib neeg lub cev xav tau 20 amino acids rau kev ua haujlwm kom zoo, 9 ntawm cov yuav tsum tau muab cov khoom noj tsis tu ncua. Nqaij qaib thiab nqaij nyuj yog suav tias yog cov neeg nyiam tshaj plaws vim tias lawv cov ntsiab lus rog tsawg dua. Nqaij, nqaij npuas kib thiab lwm hom nqaij npuas muaj qhov ntau ntawm cov lipids, yog li lawv txoj kev siv yuav tsum tau txwv.

Hauv kev ua noj, siv roj ib txos, rwj, ncu, ncu roj. Yuav tsum muab ua ke nrog cov zaub tshiab lossis stewed, cereals.

Nqaij thiab qe - cov khoom lag luam koom nrog pab pawg tsawg thiab nruab nrab GI

Ntses thiab nqaij ntses

Qhov tseem ceeb ntawm pab pawg no muaj nyob rau hauv kev kub siab ntawm tseem ceeb omega-3 fatty acids, uas ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kev ntsuas ntawm cov kab mob plawv. Ib qho ntxiv, ntses thiab nqaij ntses nyoo muaj:

phosphorus thiab calcium - rau kev ua haujlwm tsis zoo ntawm cov leeg pob txha thiab lub cev zoo ntawm cov hniav;
tooj liab - rau kev sib txuas ntawm cov qe ntshav, cov ntaub so ntswg sib txuas thiab cov hlab ntsha;
iodine - rau qhov ua haujlwm ntawm lub qog ua haujlwm lub cev;
hlau - rau kev tsim cov hemoglobin thiab kev thauj oxygen mus rau hauv cov hlwb thiab cov nqaij hauv lub cev;
poov tshuaj - rau txoj haujlwm ua haujlwm ntawm cov leeg mob hauv cov leeg mob, cov hlab ntaws, cov ntshav siab ib txwm;
magnesium - kom ib txwm ua cov metabolism, kev ua haujlwm zoo rau cov leeg ua haujlwm, tsim cov DNA;
zinc - rau lub peev xwm xeeb tub, menyuam yaus rov qab los ntawm kev ua haujlwm ntawm kev tiv thaiv kev tiv thaiv.

Hiav txwv kale muaj GI ntawm 22, hau xaum ntses - 5, ncuav ntses - 50, crab nrog - 40. Cov khoom seem uas tsim los ua pawg no muaj qhov ntsuas ntawm 0.

Dej qab zib

Cov dej lim dej yog ib qho ntawm cov dej haus pom zoo uas siv rau hauv kev siv txhua hnub (chaw noj mov) thiab raws li kev siv tshuaj ntsuas (curative-chav noj mov, kho mob-ntxhia).

Tseem Ceeb! Nws yuav tsum nco ntsoov tias carbonated ntxhia dej yuav tsum tau muab pov tseg.

Cov kua txiv yog lwm lub tsev khaws cov vitamins thiab minerals. Xis siab tau muab rau cov dej qab zib ua tshiab, ntau dua li cov khw muag khoom, muaj tus nqi ntawm cov dyes thiab cov tshuaj txuag hauv cov muaj pes tsawg leeg. Cov kws paub zoo tshaj plaws pom tau tias cov kua txiv ntawm txiv qaub, soob, blueberry, qos thiab pomegranate. Txhawm rau muab lub teeb ci qab zib, ntxiv me ntsis zib ntab los yog kua txiv kua txiv.

Txawm hais tias kas fes tau suav hais tias yog qhov kev xav hauv lub cev zom zaws, nws yog qhov zoo dua los tham txog nws txoj kev siv nrog koj tus kws kho mob lossis tus kws qhia noj zaub mov noj haus. Los ntawm tshuaj yej, ntsuab ntau yam yog qhov zoo dua, nrog rau tus kheej ua kua tshuaj ntsuab raws li cov txiv ntoo raspberry thiab blueberry.

Cov dej cawv muaj feem ntau yog cais tawm ntawm cov zaub mov. Qee lub sij hawm nws raug tso cai rau siv cov cawv liab liab qhuav (tsis pub ntau tshaj ib khob), haus plaub caug-degree (tsis pub ntau tshaj 70-100 ml). Nws yog qhov zoo dua rau qhov tsis kam liqueurs, champagne, qab zib cawv cawv txiv kab ntxwv, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.

Dej qab zib - ib qho tseem ceeb ntawm cov khoom noj txhua hnub, uas tseem yuav tsum tau kho

Khoom noj khoom haus Index

Cov CPI ntau tshaj plaws muaj cov zaub ntsuab tshiab: zaub xas lav, Zaub pob qe thiab diav rawg zaub. Lawv tom qab los ntawm cov zaub ntsuab ntsuab uas tuaj yeem siv tau ob qho tib si tshiab thiab khov (asparagus, zaub cob pob, artichoke, zaub kav, dib, zucchini).

Txog tib lub qub CPI (kwv yees li 50) muaj zaub ntsuab, khoom noj thiab txiv hmab txiv ntoo tshiab. Ib txoj haujlwm ntawm 35 chav haujlwm yog kav los ntawm cov zaub uas muaj hmoov txhuv nplej siab hauv lawv cov muaj pes tsawg leeg (qos yaj ywm, rutabaga, taub dag, carrots, parsnips). Qhov chaw txuas ntxiv tau muab rau cov zaub mov thiab ntau yam txiv ntoo (22 thiab 20). CPIs ntawm 15 thiab qis dua muaj cov khoom lag luam hauv qab no:

ntses
khoom noj siv mis;
nqaij;
qe
Noobqha
kev ua zaub ua mov, bakery khoom los ntawm nplej;
butter, margarine;
txhua yam khoom qab zib.

Cov ntawv qhia zaub mov noj rau zaub mov noj qab haus huv thiab ntshav qab zib

Pluas tshais: nqaij ntses, zaub qhwv thiab kua zaub qab, ib qho ncuav ci, ncuav tsis qab.
Khoom txom ncauj: tshuaj yej yam tsis muaj qab zib, zaub puree.
Noj su: zaub kua zaub, ib qho hlais ntawm nqaij nyug, mov ci, txiv av, khob dej uas tsis muaj roj.
Khoom noj txom ncauj: cheesecakes, compote.
Noj hmo: hau qe, nqaij kib nrog zaub qhwv, mov ci, thiab tshuaj yej.
Khoom txom ncauj: ib khob ntawm kefir.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev txwv tsis pub tus kheej hauv cov zaub mov yog txwv tsis pub siv. Lub cev ntawm ob leeg noj qab haus huv thiab tus neeg mob yuav tsum tau txais tag nrho cov vitamins tsim nyog, kab kawm, cov tshuaj organic rau kev ua haujlwm kom zoo thiab rov qab sai.

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