Ib qho tseem ceeb rau kev them nyiaj rau cov ntshav qab zib yog kev ua zaub mov noj. Lub ntsiab tseem ceeb ntawm cov ntawv qhia kho mob yog glycemic Performance index, qhia los ntawm GI, thiab load (GN).
Tus nqi ntawm cov ntsuas no nyob ntawm seb hom carbohydrates noj, tus nqi hauv cov tais diav, nrog rau tus nqi ntawm kev zom thiab tawg.
Lub peev xwm los laij GI thiab GN tso cai rau koj los tswj cov glycemia li qub, ua kom lub cev yuag, muaj lub cev zoo nkauj thiab yuag.
Cov roj metabolism cov metabolism
Txheej txheem ntuj ntawm cov metabolism hauv cov protein, cov rog thiab carbohydrates tsis tuaj yeem tshwm sim yam tsis muaj kev koom tes ntawm cov tshuaj los tsim los ntawm cov txiav - insulin. Nws yog zais lub cev thaum lub sijhawm muaj ntshav qabzib ntau ntxiv hauv cov ntshav.
Tom qab noj cov zaub mov nplua nuj nyob hauv cov carbohydrates, vim qhov sib cais, muaj lub ntsej muag dhia hauv cov ntshav qab zib hauv cov ntshav. Hauv kev teb, insulin pib tsim, uas ua haujlwm los ua tus yuam sij rau kev nkag mus ntawm cov piam thaj mus rau hauv lub hlwb ntawm lub cev kom tsim lub zog.
Qhov kev hloov maj mam thiab meej meej no muaj peev xwm ua tsis tau zoo - insulin tuaj yeem kho tsis zoo (xws li mob ntshav qab zib) thiab tsis txhob rho tawm txoj hauv kev rau cov piam thaj hauv lub cell lossis cov piam thaj hauv cov nqaij yuav tsis xav tau cov nyiaj no. Raws li qhov tshwm sim, cov ntsiab lus ntawm cov piam thaj hauv cov ntshav nce siab, cov leeg tau txais lub teeb liab los tsim cov insulin ntau dua thiab ua haujlwm rau kev hnav, thiab ib qho dhau ntawm cov carbohydrates yog muab cia rau hauv lub cev hauv daim ntawv ntawm cov rog - lub tswv yim tshwj xeeb tseg rau thaum tsis muaj zaub mov muaj txiaj ntsig.
Txhawm rau tiv thaiv qhov tsis zoo hauv lub cev tshwm sim los ntawm cov piam thaj ntau, nws yog ib qho tseem ceeb los soj ntsuam nws cov qib.
Glycemic Index thiab Cov Lus Qhia
GI yog ib qho txiaj ntsig uas txiav txim siab cuam tshuam ntawm carbohydrate muaj pes tsawg leeg nyob rau lub sijhawm ntawm kev zom zaub mov, nrog rau kev hloov pauv hauv cov piam thaj. Qhov siab tshaj plaws ntawm qhov ntsuas yog 100. Qhov ntsuas qhov thauj khoom loj qhia tias txo lub sijhawm ua haujlwm ntawm cov khoom noj hloov mus rau hauv cov piam thaj thiab ua rau cov ntshav qab zib nce ntxiv.
Txhua cov khoom muaj nws tus kheej GI, ua kom pom hauv lub rooj:
| Zaub, txiv hmab txiv ntoo | |
|---|---|
| Tus nqi Index | Cov khoom lag luam |
| 10-15 | Txiv lws suav, lws, txhua hom nceb |
| 20-22 | Radish thiab zucchini |
| 30-35 | Txiv kab ntxwv, carrots, txhua hom txiv av txiv ntoo |
| Txog 40 | Txhua hom txiv hmab, tangerines |
| 50-55 | Kiwi, Txiv Plig, Papaya |
| 65-75 | Raisins, taub dag, qos yaj ywm, tsawb, melon |
| Kwv yees 146 | Cov Hnub |
| Hmoov cov khoom thiab hom uas ua kom tsawg | |
| 15-45 | Oatmeal, cov khob cij tsis muaj poov xab, buckwheat porridge, siav ntawm cov dej |
| 50-60 | Cov dumplings, pita qhob cij, dub mov, nplej zom, mis nyuj buckwheat porridge, millet siav rau ntawm dej |
| 61-70 | Pancakes, qhob cij (dub), millet siav hauv mis nyuj, ncuav qab zib qab zib (ncuav qab zib, croissants), dib liab |
| 71-80 | Cov hmoov nplej (rye), doughnuts, bagels, crackers, semolina ua noj rau hauv dej, mis oatmeal |
| 81-90 | Khoom qab zib, granola, qhob cij (dawb), txhuv dawb |
| Muaj li 100 leej | Fried pies, baguette, txhuv hmoov nplej, semolina (mis nyuj), cov khoom tsis sib haum, cov piam thaj |
Cov khoom lag luam nrog cov roj insulin txheeb ze rau 100 yuav tsum tsis txhob noj nyob rau hauv qhov ntau tshaj 10 g ib 1 zaug. Cov piam thaj hauv qab no yog 100, yog li tag nrho lwm cov khoom lag luam piv nrog nws. Qhov ntsuas, piv txwv li, ntawm cov txiv hmab txiv ntoo yog qhov siab tshaj qhov nruab nrab, yog li cov khoom no yuav tsum tau siv nrog ceev faj.
Cov glycemic profile yuav tsum muaj kev saib xyuas cov suab thaj thoob plaws ib hnub. Qib nyob qib tau txiav txim siab los ntawm kev ua cov ntshav tsis sib haum ntawm lub plab khoob, thiab tom qab ntawd tom qab ntsaws nrog cov piam thaj. Muaj ntshav ntau dhau nyob hauv cov mob feem ntau yog sau tseg hauv cov poj niam lub cev xeeb tub, nrog rau cov ntshav qab zib mob ntshav qab zib.
Lub glycemic profile tso cai rau koj kom muaj kev cuam tshuam cov ntsiab cai ntawm kev noj zaub mov zoo, ua pov thawj tias cov zaub mov uas muaj glycemic siab nce cov piam thaj hauv tib txoj hauv kev qab zib ntshiab.
Kev noj tsis xwm yeem ntawm carbohydrates tuaj yeem ua rau ischemia, qhov pom ntawm phaus ntxiv thiab txhim kho ntshav qab zib. Txawm li cas los xij, koj yuav tsum tsis txhob tso siab tag nrho rau glycemic index hauv txhua yam, txij li tsis yog txhua yam khoom siv nrog tus nqi siab ntawm qhov parameter no sib npaug rau lub cev. Tsis tas li ntawd, txoj kev npaj ntawm cov khoom cuam tshuam qhov ntsuas.
Lub tswv yim ntawm glycemic load
Txhawm rau kom tuaj yeem twv tau cov nyhuv ntawm ib qho khoom lag luam ntawm theem ntawm glycemia, nrog rau lub sijhawm ntawm nws nyob twj ywm ntawm lub cim siab, koj yuav tsum paub txog qhov ntsuas xws li GN.
Raws li cov qauv hais saum toj no, kev sib piv ntawm GN ntawm ntau cov khoom nrog tib tus nqi, piv txwv li, ib lub ncuav tsis qab thiab cawv txiv ntoo tuaj yeem nqa tawm:
- GI donut yog 76, tus nqi ntawm cov carbohydrates yog 38.8. GN yuav sib npaug li 29.5 g (76 * 38.8 / 100).
- GI ntawm dib liab = 75, thiab tus naj npawb ntawm carbohydrates yog 6.8. Hauv kev suav ntawm GN, tus nqi ntawm 6.6 g tau txais (75 * 6.8 / 100).
Raws li qhov kev sib piv, peb muaj peev xwm hais tau nyab xeeb tias kev siv txiv ntseej muaj qhov sib npaug li donuts yuav ua rau muaj kev loj hlob me me tshaj plaws ntawm glycemia. Yog li, kev ua kom tsawg ntawm cov khoom lag luam nrog GI tsawg, tab sis siab nyob rau hauv carbohydrates, nrog lub hom phiaj ntawm kev poob phaus, yuav ua rau tsis muaj kev cuam tshuam kiag li. Ib tus neeg xav noj zaub mov noj nrog GI me me, txo qhov kom tsawg ntawm cov khoom noj khoom haus sai thiab saib xyuas cov glycemic load.
Txhua feem ntawm cov zaub mov yuav tsum txiav txim siab ntawm nplai ntawm GN qib:
- GN rau 10 qhov txiav txim siab qhov tsawg kawg nkaus ntawm qhov pib;
- GN ntawm 11 txog 19 yog hais txog qib kev nce qib;
- GN ntau dua 20 yog qhov muaj nqis ntxiv.
Nruab hnub, ib tus neeg yuav tsum tsis txhob haus ntau tshaj 100 units hauv lub moj khaum ntawm GBV.
Glycemic load cov lus ntawm qee cov khoom (rau 100 g ntawm cov khoom)
Kev sib cuam tshuam ntawm GM thiab GN
Cov kev sib raug zoo ntawm ob qho ntsuas no yog qhov uas lawv nyob ntawm qee qhov ntawm cov ua kom yuag. Kev hloov pauv ntawm tus nqi glycemic ntawm cov khoom tshwm sim nyob ntawm kev siv dag zog uas ua nrog zaub mov. Piv txwv li, glycemic Performance index ntawm cov zaub nyoos yog 35, thiab tom qab ua noj nws nce mus txog 85. Qhov no qhia tias qhov ntsuas ntawm cov zaub ntsuab siav yog ntau dua hauv cov zaub ntsuab zoo ib yam. Tsis tas li ntawd, qhov loj me ntawm daim siv coj los cuam tshuam qhov loj ntawm GN thiab GI.
Tus nqi glycemic Performance index nyob ntawm tus nqi ntawm cov piam thaj hauv cov zaub mov. Feem ntau, cov naj npawb loj tau pom nyob hauv cov carbohydrates nrawm, uas tau nqus tom qab lub sijhawm luv, qee feem hloov mus rau cov piam thaj thiab dhau los ua cov roj hauv lub cev.
Hom GI:
- Tsawg - txog li 55.
- Nruab Nrab - los ntawm 55 txog 69.
- Lub siab ntsuas uas nws tus nqi siab tshaj 70.
Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom suav tsis yog GI nkaus xwb, tab sis GH yuav ua rau glycemia li qub. Qhov no yuav tso cai rau koj los txiav txim cov yam ntxwv ntawm cov tais diav los ntawm theem ntawm carbohydrates, ntxiv rau kev txheeb xyuas lawv cov nyiaj hauv txhua cov khoom noj.
Tsis txhob hnov qab tias cov txheej txheem ntawm cov khoom thaum lub sijhawm ua noj hloov pauv nws lub luag haujlwm thiab feem ntau overestimates kev ua tau zoo. Vim li ntawd nws tseem ceeb uas yuav tau noj zaub nyoos. Yog tias nws ua tsis tau yam uas tsis ua, ces nws yuav zoo rau rhaub khoom noj khoom haus. Cov txiv hmab txiv ntoo thiab zaub feem ntau muaj cov tshuaj fiber ntau thiab cov vitamins hauv lawv cov tev, yog li nws zoo dua rau siv lawv yam tsis tau tu ua ntej.
Dab tsi cuam tshuam rau GI:
- Tshaj ntawm cov khoom siv fibermuaj nyob hauv cov khoom. Qhov siab dua nws tus nqi, cov khoom noj ntev dua yog nqus thiab qis dua GI. Carbohydrates zoo tshaj plaws noj ib txhij nrog cov zaub tshiab.
- Yam khoom kom loj hlobCov. Cov txiv hmab txiv ntoo siav lossis cov txiv hmab txiv ntoo, cov piam thaj ntau dua thiab muaj GI ntau dua.
- Kev kho cua sovCov. Qhov zoo sib xws ntawm cov khoom ua tau zoo dua nws cov GI. Piv txwv li, cov nplais npliag ua kom siav ntev, qhov ntev ntawm cov insulin index nce.
- Noj kom tsawgCov. Lawv maj mam ua kom nqus cov khoom noj nqus, yog li ntawd, cia li ua rau GI txo qis. Qhov xav tau yuav tsum muab cov zaub mov ua rog.
- Cov khoom ua kua qaubCov. Tag nrho cov khoom nrog saj zoo sib xws, qis dua glycemic index ntawm cov zaub mov.
- NtsevCov. Nws muaj nyob rau hauv cov tais diav nce lawv GI.
- Qab zibCov. Nws ncaj qha cuam tshuam qhov nce ntawm glycemia, ntsig txog, thiab GI.
Khoom noj khoom haus, uas yog los ntawm kev ntsuas index, yog tsim rau cov neeg muaj ntshav qab zib, nrog rau cov neeg uas yuav tsum tau saib xyuas lawv cov glycemia rau ntau yam laj thawj. Xws li kev noj zaub mov noj tsis yog kev noj haus zoo nkauj, vim nws tau tsim los ntawm cov khoom noj khoom haus tsis tsuas yog ua kom yuag, tab sis kuj ua tiav kev them nyiaj rau cov kab mob tseem ceeb.
Video txog qhov tseem ceeb thiab kev sib txheeb ntawm kev noj haus:
GBV thiab ntshav qab zib
Cov khoom noj muaj GI thiab GN muaj qhov cuam tshuam zoo rau cov ntshav sib xyaw ua ke.
Kev nce ntxiv ntawm cov piam thaj ua rau cov tshuaj insulin ntau ntxiv, uas yuav tsum muaj cov zaub mov noj kom tsawg thiab suav cov tais diav GN.
Cov ntshav qab zib uas tsis yog insulin-kev cia siab rau kev kawm yuav tsum kawm txog yam khoom ntxiv (calories, carbohydrates, GI).
Cov neeg muaj tus mob 1 yuav tsum hno cov tshuaj hormones tas li, yog li lawv yuav tsum xav txog lub sijhawm ntawm kev nqus ntawm cov piam thaj uas muaj nyob hauv txhua yam khoom lag luam.
Nws yog ib qho tseem ceeb rau cov neeg mob kom paub txog kev nrawm ntawm kev ua ntawm insulin, yam tseem ceeb cuam tshuam nws qhov muaj feem cuam tshuam kom noj tau zoo.
Kev kuaj mob xws li mob ntshav qab zib tau ua rau lub hauv paus ntawm kev ntsuam xyuas tshwj xeeb - nkhaus glycemic, qhov kev cai uas rau txhua theem ntawm txoj kev tshawb no muaj nws tus nqi.
Qhov tsom xam txiav txim siab yoo qab zib thiab ntau zaug tom qab qoj ib ce. Glycemia yuav tsum rov qab mus nyob qhov qub li ntawm ob teev tom qab siv tshuaj tshwj xeeb. Kev hloov pauv los ntawm cov nuj nqis ib txwm qhia pom qhov pib ntawm ntshav qab zib.
Dab tsi koj yuav tsum paub thaum poob ceeb thawj?
Cov neeg mus nrhiav kom poob phaus feem ntau muab cov zaub mov uas lawv nyiam, tshwj xeeb tshaj yog khoom qab zib. Kev poob phaus yog qhov kev txhawj xeeb tshaj plaws rau cov neeg mob nyhav dhau los muaj ntshav qab zib. Txawm hais tias vim li cas koj xav kom tshem tawm ntau dhau ntawm lub cev nyhav, nws yog ib qho tseem ceeb rau txhua tus neeg kom paub vim li cas glycemia nce zuj zus, dab tsi yog qhov kev cai rau qhov ntsuas no thiab yuav ua li cas los tswj nws lub cev.
Lub tswv yim tseem ceeb rau kev poob phaus:
- Siv cov khoom lag luam nrog lub siab glycemic index ua ntej ua cov haujlwm qoj ib ce, kom lub zog pom, thiab cov kua dej yog tsim. Txwv tsis pub, cov khoom noj ua tiav tuaj hloov mus rau lub cev rog.
- Tsuas yog cov khoom lag luam nrog GN tsawg thiab glycemic index yuav tsum tau xav. Qhov no yuav tso cai rau koj kom maj mam muab lub zog rau lub cev, tiv thaiv jumps hauv insulin, nce qhov kev nce siab ntawm cov piam thaj hauv cov ntshav, thiab tseem yuav zam qhov kev tso tawm ntawm cov rog.
Nws yuav tsum nkag siab tias glycemic load yog qhov tseem ceeb uas yuav tsum xav txog thaum kos duab khoom noj, tab sis qhov ntsuas no tsis yog qhov tseem ceeb. Ntxiv rau nws, cov tsis xws li cov ntsiab lus ntawm cov calories, nrog rau cov nqi ntawm cov rog, cov vitamins, ntsev, cov zaub mov thiab amino acids yuav tsum tau muab rau hauv tus account.
Tsuas yog qhov kev sib koom ua ke no los tswj hwm koj tus kheej kev noj haus kom muaj txiaj ntsig zoo thiab tuaj yeem ua rau cov txiaj ntsig xav tau.
