Cov nyhuv ntawm glycemic index ntawm cov khoom ntawm lub cev

Nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib ua raws li kev noj zaub mov kom tiv thaiv kev nce ntshav hauv cov ntshav qab zib sai sai.

Tab sis muaj qee lub sijhawm thaum cov khob cij thiab cov koob tshuaj insulin raug laij kom raug, thiab cov piam thaj hauv cov ntshav nce siab zuj zus.

Qhov laj thawj nyob hauv glycemic Performance index ntawm cov zaub mov.

Dab tsi yog glycemic index?

Txhua cov khoom noj tau nws tus kheej glycemic Performance index. Qhov ntau dua nws yog, qhov tsis ntev cov carbohydrates yuav pib nqus nyob rau hauv lub plab thiab nce cov ntshav qab zib. Txhawm rau tiv thaiv kev txhim kho ntawm cov kev mob tshwm sim, nws yog ib qho tsim nyog los tiv thaiv cov jumps hauv cov piam thaj uas tshwm sim thaum noj zaub mov nrog qhov siab.

Thawj thawj zaug, GI tau tham txog thaum xyoo 1981. David Jenkins thiab pawg kws tshawb fawb soj ntsuam qhov cuam tshuam ntawm cov zaub mov sib txawv ntawm cov ntshav qab zib.

Coob tus neeg tau koom nrog hauv kev sim, kab kos thiab cov ntxhuav tau sib sau ua ke, uas qhia qhov feem pua ​​ntawm cov piam thaj hauv cov ntshav, thiab tom qab ntawd nws qhov txo qis. Txhua qhov ntsuas tau muab piv nrog cov txiaj ntsig ntawm kev siv cov kua nplaum ntshiab. Raws li kev ua haujlwm tiav, lawv tau muab tso ua ke glycemic nplai.

Nws tus nqi siab tshaj plaws yog 100, qhov twg 100 yog qabzib. GI nyob ntawm muaj cov fiber ntau hauv cov tais diav carbohydrate. Yog tsis li, tom qab ntawd yuav pib ua haujlwm siab. Cov neeg mob ntshav qab zib tau qhia kom txwv lawv kev noj zaub mov nrog GI siab, tab sis nws yog ib qho tseem ceeb kom nco ntsoov tias cov khoom noj uas muaj qhov ntsuas qis yuav tsis muaj cov khob cij txhua qhov, thiab qhov no tseem ua rau muaj kev noj qab haus huv. Qhov no muaj tseeb tshwj xeeb rau cov neeg mob ntshav qab zib hom 1. Tus mob ntshav qab zib yuav tsum noj 12 txog 20 khob nyob rau txhua hnub. Tus nqi pes tsawg yog xam raws lub hnub nyoog, qhov hnyav, hom kev ua si ntawm tus neeg mob.

Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv faib txhua yam khoom ua peb pawg:

1. Thawj qeb muaj cov khoom lag luam nrog GI txog li 55. Cov khoom lag luam muaj nyob rau hauv pab pawg no tau pom zoo siv rau cov neeg mob ntshav qab zib thiab cov neeg muaj lub cev nyhav dhau los. Lawv tawg qeeb dua hauv lub plab, thiab ib tus neeg ntev ntev pom tau tias muaj txhij txhua. Yog tias tsis muaj carbohydrate hauv tais, ces nws GI yog xoom. Cov khoom noj zoo li no tuaj yeem siv rau cov khoom noj txom ncauj lossis ntxiv rau cov zaub mov overestimated kom qeeb ntawm kev nqus ntawm cov carbohydrates sai.
2. Pawg thib ob suav nrog cov zaub mov nrog qhov ntsuas txog li 69. Cov khoom no tuaj yeem siv dawb los ntawm cov neeg mob ntshav qab zib. Lawv maj mam nce qib ntawm cov piam thaj hauv cov ntshav, muaj qhov nruab nrab ntawm kev zom zaub mov. Tom qab cov pluas noj zoo li no, ib tus neeg yuav nyob twj ywm ntev mus.
3. Hauv pawg thib peb, cov tais diav nrog qhov ntsuas txog li 100 yog qhov txawv. Cov tais diav, uas muaj cov khoom xyaw nrog GI siab, tau nrawm hauv plab, thiab cov ntshav qab zib kom ntau. Tsis ntev tom qab noj mov, ib tus neeg muaj lub siab xav nqhis dej. Yog li, cov neeg mob ntshav qab zib mellitus, nrog rau cov neeg muaj rog rog, yuav tsum zam cov zaub mov uas muaj GI siab.

Nrog kev nquag noj cov zaub mov uas muaj GI siab hauv lub cev, kev zom zaub mov muaj teeb meem cuam tshuam. Hyperglycemia tas li provokes syndrome ntawm "hma qab los noj mov", uas yog, ib txwm muaj kev tshaib plab. Tsis tas li ntawd, xws li cov khoom provoke cov txuam nrog cov rog ntawm lub plab thiab lub duav.

Tab sis txawm tias carbohydrates ceev ceev yog qhov tsim nyog rau tib neeg. Lawv xav tau tom qab kev tawm dag zog lub zog los ua lub zog siv, lawv yuav xav tau lub caij ntuj no txias, rau cov tub ntxhais kawm thiab cov tub ntxhais kawm thaum lub sijhawm xeem. Nws raug nquahu kom noj cov khoom zoo li no ua ntej noj su, ntawm lub sijhawm thaum lub cev siv ntau lub zog.

Koj yuav tsum to taub tias cov piam thaj yog ib qho khoom noj tseem ceeb uas txhawb lub hlwb thiab txhawb txoj haujlwm ua haujlwm ntawm lub siab dua. Hauv hypoglycemic tej yam kev mob hauv cov mob ntshav qab zib, cov zaub mov carbohydrates ceev yuav tsum tau noj nyob hauv ob peb feeb. Lub sijhawm ntev qabzib puas tshaib plab ntawm lub hlwb provokes kev tuag ntawm neurons.

Yog li ntawd, tus kws kho mob ntshav qab zib yuav tsum tau ib txwm yoo mov nrog nws:

• qab zib
• Qhob noom xim kasfes
• kua kua txiv;
• ntsiav tshuaj los yog 40% kua nplaum ua kua.

Glycemic load - nws yog dab tsi thiab yuav laij nws li cas?

Glycemic load yog ib qho kev qhia ib ntus ntawm kev nce siab hauv tib neeg cov ntshav qab zib tom qab noj zaub mov txawv.

GN = (GI * carbohydrates) / 100

Glycemic load feem ntau siv los ntawm cov neeg rog.

Ua raws li cov txiaj ntsig ntawm kev xam, nws muaj 3 qhov tseem ceeb:

• yog tias qhov txiaj ntsig tau los ntawm 0 txog 10, tom qab ntawd GN pom qhov qis;
• yog tias qhov txiaj ntsig yog li ntawm 11 txog 19, GN yog qhov nruab nrab;
• ib qho txiaj ntsig los ntawm ntau tshaj 20 txhais tau hais tias GN yog siab.

Rau qhov kev poob phaus tib neeg yuav tsum tsis suav cov zaub mov nrog qhov ua haujlwm siab.

Nws puas tuaj yeem hloov tau GI?

Qhov ntsuas tau tuaj yeem hloov kho, tab sis me ntsis:

1. Thaum ua noj ntau yam tais diav los ntawm qos yaj ywm, txhua ntawm lawv yuav muaj kev ntsuas sib txawv. Qhov siab tshaj plaws GI yog rau cov qos yaj ywm ci thiab kib, thiab qhov tsawg kawg nkaus yog rau cov qos yaj ywm hau hauv ib hom.
2. Cov txhuv dawb muaj qhov ua tau ntawm 60, thiab cov qhob cij ua los ntawm cov hmoov txhuv yog twb muaj 83 lawm.
3. Cov oatmeal uas ua hauv tsev tau GI ntawm 50, thiab kev ua zaub mov sai - 66.
4. Cov khoom sib tsoo muaj tus nqi siab dua.
5. Txiv hmab txiv ntoo unripe muaj ib qho kua qaub uas ua rau qeeb qeeb ntawm kev nqus ntawm carbohydrates, yog li txo GI.
6. Nws yog qhov zoo dua los muab kev nyiam rau cov txiv hmab txiv ntoo thiab zaub tshiab, raws li lawv muaj cov tshuaj fiber, uas tsis nyob hauv cov kua txiv.

Txhawm rau kom txo qis qhov ntsuas, koj yuav tsum muab cov khoom sib xyaw sai nrog cov protein lossis zaub. Lawv yuav qeeb kev zom zaub mov. Yog tias koj ntxiv cov rog me me rau ntawm lub tais zaub mov, nws tseem yuav ua rau kev nqus ntawm cov carbohydrates.

Yog tias nws tsis tuaj yeem hloov qhov ntsuas, nws yog qhov yuav tsum hloov lub sijhawm ntawm cov tshuaj insulin. Ntawd yog, yog tias cov khoom noj muaj GI siab yuav tsum tau noj, tom qab kev txhaj tshuaj ntawm insulin, koj yuav tsum tau tos ib pliag, thiab tom qab ntawd pib noj mov.

Lub sijhawm nruab nrab ntawm kev txhaj tshuaj thiab pib noj yog nyob ntawm cov hauv qab no:

1. Hom tshuaj insulin.
2. Qhov rhiab ntawm lub cev mus txhaj tshuaj.
3. Kev paub txog kab mob - qhov tsawg dua kev paub txog tus kab mob, qhov insulin sai dua yuav nqus mus rau hauv cov ntshav.
4. Chaw txhaj tshuaj. Kev nrawm tshaj plaws ntawm cov ntshav dej rau hauv ntshav yuav yog thaum txhaj rau hauv plab. Feem ntau, rau cov tshuaj insulin luv luv thiab ultrashort, lub ntsa pem hauv ntej plab yog siv. Tes, ceg thiab pob tw yog siv rau kev txhaj tshuaj ntev.
5. Qib Qib ua ntej yuav noj mov.

Kev suav qhov ntsuas yog qhov tseem ceeb ntawm kev kho mob rau cov neeg muaj ntshav qab zib. Nws yog qhov nyuaj tshwj xeeb rau tus pib tshiab kom nkag siab cov ntsiab lus no: chav ua mov ci, glycemic Performance index, piv ntawm insulin rau khoom noj. Tab sis tsis txhob ntshai. Nws yog ib qho tseem ceeb kom to taub tias kev tiv thaiv kab mob ntshav qab zib yog lub hom phiaj tseem ceeb ntawm cov ntshav qab zib.

Hauv chav ua noj koj yuav tsum muaj cov ntawv luam tawm ntawm chav ua mov ci thiab glycemic index. Koj tuaj yeem rub lawv mus rau koj lub xov tooj kom lawv ib txwm nyob ntawm tes.

Daim ntawv no tsis tuaj yeem suav tias yog kev qhia tsim nyog rau kev siv, vim txhua tus neeg yog tus kheej thiab tuaj yeem teb txawv rau ib yam khoom. Cov neeg muaj kev mob ntshav qab zib raug txhawb kom lawv khaws lawv phau ntawv sau tseg, hauv nws yuav sau cia cov tshuaj tiv thaiv ntawm nws lub cev mus rau ib qho khoom lag luam.

Cov khoom siv video ntawm tus nqi GI ntawm tib neeg cov khoom noj khoom haus:

Txhua lub tais, tshwj xeeb tshaj yog muaj glycemic siab yuav tsum tau sau rau hauv phau ntawv sau:

1. Tom qab ntev li cas cov suab thaj nce siab.
2. Tom qab ntev npaum li cas nws pib poob.
3. Txog rau theem qib qab zib tau tsawg thiab ntev npaum li cas.

Tom qab qee lub sijhawm, yuav tsis muaj kev sau cia, vim tias feem ntau peb noj tib lub tais.