Lub glycemic Performance index yog tus nqi nce ntawm glycemia tom qab noj ib yam khoom. Cov piam thaj nce ntxiv tom qab kev tawg ntawm cov carbohydrates rau monosaccharides hauv lub plab zom mov thiab lawv nqus rau hauv cov ntshav. Pancreatic hormone (insulin) pab cov piam thaj nkag mus rau lub hlwb thiab cov nqaij hauv lub cev, yog li ua rau nws cov ntshav tsawg tuaj.
Mob ntshav qab zib mellitus, kev rog dhau, pathology ntawm endocrine apparatus - tej yam kev mob uas yuav tsum tau soj ntsuam tas li ntawm cov nyiaj ntawm cov nyiaj carbohydrates tau txais, nrog rau lawv cov cuam tshuam ntawm tus nqi ntawm cov piam thaj nce ntxiv. Rau qhov no, kev paub ntawm GI yog xav tau.
Dib lauj
Lub glycemic Performance index yog 20, tus nqi calorific yog 15 kcal rau cov khoom lag luam tshiab thiab 11 kcal rau ib qho ntsev. Txawm hais tias qhov tseeb tias feem ntau ntawm cov dib yog dej, nws muaj B-series cov vitamins, cov acids tseem ceeb (ascorbic, pantothenic, nicotinic), kab kawm.
Pectins thiab kev noj haus fiber ntau ua rau muaj qhov tsis zoo ntawm kev zom zaub mov, tshem tawm cov roj cholesterol ntau dhau. Nrog kev rog dhau thiab "qab zib qab zib" dib pab tshem tawm edema. Dietitians tseem muaj kev xav tias nws yog qhov tsim nyog los qhia qhov tsis suav hnub "dib" rau hauv kev noj haus. Lub sijhawm no, nws yog qhov xav txo lub cev kev ua si thiab noj mus txog 2 kg ntawm ntsuab "neeg nyob" ntawm lub vaj.
Dib Liab - qhov chaw ntawm cov vitamins thiab minerals
Zucchini thiab zucchini
Cov khoom no muaj tib lub glycemic Performance index - 15, uas suav hais tias yog tus nqi tsawg. Zucchini kuj tseem pab tau rau nws cov ntsiab lus tsis muaj calorie - 25 kcal. Cov zauv no xa mus rau cov zaub tshiab. Piv txwv li, kib zucchini, zoo li caviar los ntawm cov khoom no, muaj cov lej ntawm 75 ntu. Nws yuav muaj txiaj ntsig ntau dua rau kev nyeem lossis de cov zaub (dua, yam tsis muaj qab zib). Nws siv tau los siv rau kev ua noj zaub stew, thawj chav kawm.
Cov khoom muaj txiaj ntsig zoo ntawm cov khoom:
Glycemic Index ntawm Kiwi thiab Lwm Cov Txiv Hmab Txiv Ntoo- theem siab ntawm ascorbic acid ua kom lub cev tiv thaiv kab mob, ua kom cov hlab ntshav khov, kho cov ntshav ncig ua haujlwm;
- retinol, uas yog ib feem ntawm qhov muaj pes tsawg leeg, muaj feem ua rau kev ua haujlwm kom tsim nyog ntawm qhov ntsuas pom lub nrig;
- pyridoxine thiab thiamine koom nrog rau hauv nruab nrab thiab peripheral poob siab;
- zinc pab txhawb rau kev rov ua kom sai, muaj kev mob zoo ntawm daim tawv nqaij thiab lawv lub zog;
- calcium ua kom cov kev mob ntawm cov leeg ua haujlwm;
- folic acid txhawb nqa lub paj hlwb, yog qhov tseem ceeb thaum cev xeeb tub rau kev tsim kom muaj menyuam hauv plab.
Ua Tsuag Ntau
Hauv daim ntawv nyoos thiab ci, nws muaj glycemic Performance index ntawm 75, uas yog tus naj npawb siab, tab sis cov khoom muaj cov ntsiab lus tsis muaj calorie. Cov kws tshawb fawb tau ua pov thawj tias txawm tias GI yog siab dua qhov tseem ceeb tso cai, lub taub dag txhawb nqa kev tsim kho tshiab ntawm cov hlwb pob zeb, nce ntau ntawm cov hlwb ntawm cov islets ntawm Langerhans-Sobolev. Qhov no yog nws cov txiaj ntsig rau cov neeg mob ntshav qab zib.
Taub dag - cov khoom lag luam uas muaj kev cuam tshuam zoo rau cov txiav ua qab
Tsis tas li ntawd, kev siv cov taub dag yog kev tiv thaiv ntawm atherosclerosis thiab mob ntshav liab. Ib qho zaub nyoos yog muaj peev xwm tshem cov kua ntau dhau ntawm lub cev, txo kev o. Cov khoom noj muaj xws li pulp, noob, kua txiv, roj taub dag.
Pob Tsuas
Lub glycemic Performance index (15) cais cov khoom lag luam ua ib pawg zaub uas maj mam nce ntshav qab zib. Cov zaub qhwv dawb yog qhov tsim nyog rau cov kab mob pathologies, kab mob siab thiab tus po, nyob rau hauv kev kho mob ntawm daim tawv nqaij thiab hlawv. Nws muaj nyob rau hauv qhov ntau ntawm 3 cov amino acids tseem ceeb uas tsis tsim nyog rau tib neeg lub cev (methionine, tryptophan, lysine). Tsis tas li, cabbage muaj:
- retinol;
- B-pawg vitamins;
- vitamin K;
- ascorbic acid;
- poov tshuaj
- phosphorus
Sauerkraut tsim nyog tshwj xeeb mloog. Nws raug pom zoo rau cov neeg mob ntshav qab zib mellitus thiab cov tib neeg kev txom nyem los ntawm kev hnyav dhau. Thaum lub sij hawm fermentation, saccharides uas ua cov khoom ua tau hloov mus rau cov lactic acid. Nws yog nws tias stabilizes plab zom mov thiab rov qab microflora, tshem tawm cov roj cholesterol thiab co toxins.
Txiv lws suav
Cov khoom lag luam muaj GI ntawm 10 thiab tsuas yog 18 kcal ib 100 g. Cov txiv lws suav muaj xws li B vitamins, ascorbic acid, calciferol, fiber, organic acids thiab proteins. Choline pom tau tias yog cov kua qaub tseem ceeb. Nws yog nws leej twg txo kev tsim cov lipids hauv daim siab, tshem tawm cov roj cholesterol ntau dhau, thiab txhawb nqa kev tsim hemoglobin.
Lws suav - lub liab "tus neeg nyob hauv" ntawm lub txaj, muaj cov nyhuv los tiv thaiv sclerotic
Txiv lws suav muaj cov khoom hauv qab no:
- serotonin, uas yog ib feem ntawm cov muaj pes tsawg leeg, txhim kho lub siab lub zog thiab tswj kev xav zoo;
- lycopene yog lub zog antioxidant;
- cov tshuaj tsis xis nyob muaj cov nyhuv tawm tsam;
- nyias cov ntshav, tiv thaiv kev tsim cov ntshav txhaws;
- kev muaj txiaj ntsig rau daim siab.
Zaub xas lav
Lub glycemic Performance index nyob ntawm qhov xim ntawm cov khoom (liab - 15, ntsuab thiab daj - 10). Tsis hais txog xim, cov khoom lag luam yog lub tsev khaws cov vitamins C, A, E, pawg B, ntxiv rau zinc, magnesium, phosphorus thiab potassium.
Carrots
Cov khoom nyoos muaj GI ntawm 35, thiab thaum lub sijhawm kho cua sov nws nce mus txog 85 units. Qhov zoo ntawm cov khoom lag luam tseem muaj. Kev noj haus fiber ntau, muaj fiber ntau, muaj nyob hauv cov carrots, muaj cov txiaj ntsig zoo ntawm cov hnyuv. Nws maj mam txo qhov kev nqus ntawm carbohydrates rau hauv cov ntshav los ntawm cov hnyuv, uas tso cai rau koj noj cov khoom no, uas muaj cov glycemic siab.
Carrots - ib yam khoom uas hloov pauv kev ua haujlwm ntawm nws cov glycemic index thaum kho cov cua sov
Carrots tuaj yeem yog kib, stewed, ci, hau, haus kua txiv los ntawm nws. Qhov loj tshaj plaws yog kom tsis txhob ntxiv qab zib thaum ua noj. Nta:
- tuaj yeem siv cov ntshiab lossis hauv kev sib xyaw nrog lwm cov khoom lag luam;
- khov txias tsis rhuav tshem cov khoom muaj txiaj ntsig;
- nrog mob ntshav qab zib, nws yog qhov siv tau siv grated carrots nyob rau hauv daim ntawv ntshiab los yog nyob rau hauv daim ntawv ntawm mashed qos yaj ywm.
Radish
Glycemic qhov ntsuas ntawm qhov khoom yog 15, calories - 20 kcal. Xws li cov nuj nqis faib radishes raws li qis-GI khoom, uas txhais tau tias lawv tuaj yeem siv rau kev siv txhua hnub.
Radish yog cog qoob loo thaum ntxov uas tau pom hauv cov zaub mov rau qee lub sijhawm, muab txoj kev rau cov txiv lws suav thiab dib. Radish muaj nyob rau hauv nws cov muaj pes tsawg leeg muaj fiber ntau, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, thiab B vitamins.
Cov tshuaj muaj pes tsawg muaj cov roj mustard, uas tso cai rau koj tso ntsev rau hauv cov txheej txheem ua noj vim muaj qhov tshwj xeeb saj ntawm zaub. Nws yog lawv tau noj uas yog kev tiv thaiv kab mob hauv kev txhim kho kab mob hauv lub plawv, hlab ntsha thiab raum.
Beetroot
GI ntawm cov zaub nyoos yog 30, hau tau nce mus txog 64 units. Cov khoom siv liab cog muaj txiaj ntsig hauv ntau yam kabmob. Nws cov lus muaj ntau nyob hauv cov ntsiab lus ntuj, vitamins, fiber ntau, tsob ntoo acids. Fiber ua tau kom muaj txoj hauv plab hnyuv, ua kom lub plab zom mov. Cov ntsiab lus cuam tshuam ua rau rov qab los ntawm cov metabolism.
Beetroot - zaub nrog hypotensive nyhuv
Nrog rau cov ntshav qab zib thiab lub cev nyhav dhau los, nws yog ib qho tseem ceeb los saib xyuas lub xeev ntawm cov hlab ntsha thiab cov ntshav ncig, txo cov ntshav siab, tshem tawm cov roj cholesterol ntau hauv lub cev. Qhov no yog dab tsi pab txhawb rau beet hauv paus.
Qos
Cov zaub tsis zoo tshaj plaws ntawm txhua qhov hais saum toj no rau cov neeg mob ntshav qab zib thiab cov neeg uas txais tos lub neej noj qab nyob zoo. Glycemic qhov ntsuas ntawm cov qos yaj ywm tsis tuaj yeem hu ua qis:
- hauv daim ntawv nyoos - 60;
- qos yaj ywm hau - 65;
- kib thiab kib kib - 95;
- puree - 90;
- qos yaj ywm chips - 85.
Cov ntsiab lus tsis muaj peev xwm ntawm cov qoob loo hauv paus tseem nyob ntawm tus qauv ntawm nws txoj kev npaj: nyoos - 80 kcal, hau - 82 kcal, kib - 192 kcal, chips - 292 kcal.
Tseem ceeb thaj chaw ntawm cov zaub:
- muaj yuav luag tag nrho cov amino acids tseem ceeb rau tib neeg lub cev;
- muaj cov nyhuv alkalizing (pom zoo rau lub raum pathology, gout);
- siv rau hauv cov tshuaj suav kho rau kev kho mob ntawm daim tawv nqaij;
- qos kua txiv muaj txiaj ntsig zoo nyob rau hauv lub xeev ntawm lub pais plab mucosa, pab txhawb rau kev kho kom zoo ntawm ulcerations.
Cov zaub muaj cov khoom zoo ib yam li cov xeeb ceem ntawm cov txiv hmab txiv ntoo, tsuas yog muaj qis ascorbic acid nyob rau hauv qhov muaj pes tsawg leeg. Cov lus ntawm glycemic Performance index ntawm cov zaub nyoos thiab siav cov zaub nyiam, lawv cov lus qhia hauv calorie, nrog rau cov ntsiab lus ntawm cov protein, lipids thiab carbohydrates yog muab hauv qab no.
Kev paub txog ntawm cov ntsuas yuav ua rau koj kho cov khoom noj kom zoo, nce lossis txo qis ntawm kev noj ntawm qee yam khoom.
