Ntau yam zaub mov muaj peev xwm nce koj cov ntshav qab zib kom nrawm. Qhov no tsis zoo cuam tshuam rau kev tswj hwm ntawm glycemia thiab tuaj yeem ua rau muaj kev rau txim loj, mus txog rau kev txhim kho ntawm hyperglycemic coma.
Tab sis kev txhim kho ntawm cov teeb meem loj heev tuaj yeem yooj yim zam yog tias koj paub cov npe ntawm cov khoom noj khoom haus uas muaj cov khoom noj khoom haus sai.
Dab tsi yog glycemic index?
Lub glycemic Performance index yog tus lej uas tso cai rau koj kom nkag siab sai sai npaum li cas cov zaub mov noj tau hloov pauv mus rau cov piam thaj. Cov khoom muaj tib cov carbohydrates tuaj yeem sib txawv tag nrho glycemic.
GI ua rau nws muaj peev xwm paub qhov txawv ntawm kev zom zom qeeb ("zoo" "carbohydrates") thiab zom cov zaub mov sai ("phem"). Qhov no tso cai rau koj tswj cov ntshav qab zib kom nyob ruaj khov. Qhov me dua qhov "tsis zoo" carbohydrates hauv cov zaub mov, qhov tsawg dua nws cov txiaj ntsig rau theem ntawm glycemia.
Qhov ntsuas raws li cov ntsiab lus qab zib:
- 50 lossis luv dua - qhov taw qhia qis (zoo);
- 51-69 - nruab nrab (marginal);
- 70 thiab saum toj no - siab (phem).
Cov lus ntawm qee cov khoom lag luam nrog qib sib txawv ntawm GI:
| 50 thiab < | 51-69 | 70 thiab ntau dua |
|---|---|---|
| oatmeal | tag nrho cov nplej rye mov ci | khob cij dawb |
| oat xua | oats | bagel |
| muesli | xim av, ua txhuv qus | pob kws flakes |
| taum mog, taum | npawg tooj | taub dag |
| lentils | thoob ham | melon, txiv puv luj |
| pob kws | spaghetti | paj kws |
Ua tib zoo kawm txog kev ntim khoom, lawv qhia GI. Nws kuj tseem tuaj yeem pom hauv Is Taws Nem thiab. Lossis koj tuaj yeem hu rau koj tus kws kho mob endocrinologist kom qhia txog kev noj haus. Thiab nco ntsoov, cov khoom noj uas ze rau yuav ua li cas lawv pom nyob rau hauv cov xwm muaj glycemic index qis dua cov zaub mov ua kom zoo dua qub lossis txheej txheem thev naus laus zis.
Tus lej ntawm GIs yog qhov pib rau ntawm daim ntawv thiab yuav tshwm sim ntawm koj lub phaj nrog cov lej sib txawv, nyob ntawm ntau yam:
- Kev npaj.
Qhov ntev koj noj cov hmoov zoo, xws li nplej zom, siab dua lawv cov glycemic Performance index. Citric acid lossis vinegar tuaj yeem txo nws. - Cov Ripeness. GI, piv txwv li, txiv tsawb nce zuj zus thaum lawv muab siav.
- Sib txuam ua ke. Los ntawm kev sib txuas ntawm cov khoom noj qis thiab siab carbohydrate, koj tuaj yeem ua tiav qhov kev txo qis ntawm kev ua haujlwm tag nrho.
- Lub hnub nyoog, kev siv lub cev, thiab lub peev xwm zom cov zaub mov tseem ua rau koj lub cev ua li cas rau kev noj haus carbohydrate.
Qhov ntev koj noj cov hmoov zoo, xws li nplej zom, siab dua lawv cov glycemic Performance index. Citric acid lossis vinegar tuaj yeem txo nws.Yuav siv lub rooj li cas?
Siv cov lus tau yooj yim. Hauv thawj kem, lub npe ntawm cov khoom tau qhia, hauv lwm qhov - nws GI. Ua tsaug rau cov ntaub ntawv no, koj tuaj yeem nkag siab rau koj tus kheej: dab tsi muaj kev nyab xeeb thiab dab tsi uas yuav tsum tau cais tawm ntawm cov khoom noj. Cov zaub mov nrog lub siab glycemic Performance index tsis pom zoo. GI qhov tseem ceeb yuav txawv me ntsis los ntawm lwm qhov.
Siab GI cov lus:
| Khoom | GI |
|---|---|
| french baguette | 136 |
| npias | 110 |
| bagel nplej | 103 |
| hnub tim | 101 |
| shortbread koob noom | 100 |
| mov nplej | 94 |
| ntawv ci buns | 94 |
| nyob kas poom los apricots | 91 |
| mij, nplej zom | 90 |
| mashed qos yaj ywm | 90 |
| lub dib liab | 89 |
| donuts | 88 |
| pop pob kws | 87 |
| zib ntab | 87 |
| tej daim | 86 |
| pob kws flakes | 85 |
| Snickers, Mars | 83 |
| pob keej | 80 |
| marmalade | 80 |
| mis nyuj chocolate | 79 |
| mis nyuj khov | 79 |
| nyob kas poom pob kws | 78 |
| taub dag | 75 |
| Bo carrots carrots | 75 |
| txhuv dawb | 75 |
| kua txiv kab ntxwv | 74 |
| breadcrumbs | 74 |
| khob cij dawb | 74 |
| zucchini | 73 |
| qab zib | 70 |
| dumplings | 70 |
GI qhov nruab nrab rooj:
| Khoom | GI |
|---|---|
| croissant | 69 |
| txiv puv luj | 69 |
| bulgur | 68 |
| qos yaj ywm hau | 68 |
| hmoov nplej | 68 |
| tsawb | 66 |
| raisins | 66 |
| kab laum | 65 |
| lub dib pag | 63 |
| fritters | 62 |
| tsawb qus | 61 |
| Twix (chocolate bar) | 61 |
| txhuv dawb | 60 |
| pies | 60 |
| oatmeal ncuav qab zib | 60 |
| yogurt nrog ntxiv | 59 |
| kiwi | 58 |
| cov kaus poom taum mog. | 55 |
| thoob ham | 51 |
| kua txiv txiv hmap | 51 |
| ceg | 51 |
Tsawg GI cov lus:
| Khoom | GI |
|---|---|
| kua kua txiv | 45 |
| txiv hmab | 43 |
| rye qhob cij | 40 |
| ntsuab peas | 38 |
| txiv kab ntxwv | 38 |
| ntses ntaus | 37 |
| figs | 36 |
| ntsuab peas | 35 |
| dawb taum | 35 |
| tshiab carrots | 31 |
| kua mis nyeem qaub mus puag ncig. | 30 |
| mis nyuj | 30 |
| ntsuab tsawb | 30 |
| txiv pos nphuab | 30 |
Carbohydrates, cov protein thiab cov rog yog macronutrients uas muab lub cev nrog lub zog. Ntawm peb pawg no, cov tebchaw carbohydrate muaj cov txiaj ntsig zoo tshaj plaws rau ntshav qab zib.
Hauv cov neeg muaj ntshav qab zib, cov zaub mov ntau nyob rau hauv carbohydrates yuav nce glycemia mus rau theem txaus ntshai. Ua haujlwm dhau sijhawm, qhov no feem ntau yuav ua rau kev puas tsuaj rau cov hlab ntaws thiab cov hlab ntshav, uas tuaj yeem ua rau kev txhim kho ntawm cov hlab plawv, mob raum, thiab lwm yam.
Kev noj haus carbohydrate tsawg yuav pab tiv thaiv kom dhia hauv ntshav qabzib thiab txo qis ntshav qab zib.
Kuv puas tuaj yeem noj txiv hmab txiv ntoo nrog ntshav qab zib?
Txiv hmab txiv ntoo tuaj yeem noj thiab yuav tsum tau noj! Lawv yog cov nplua nuj nyob hauv cov vitamins, minerals thiab fiber. Tab sis nws yog ib qho tseem ceeb kom tsis txhob ua phem rau cov txiv hmab txiv ntoo qab zib, vim qhov no tuaj yeem ua rau kom tsis muaj kev cuam tshuam.
Txiv hmab txiv ntoo nce qib ntawm glycemia thiab ua rau nws tsis muaj qhov phem dua li uas qab zib ncuav qab zib noj. Cov neeg mob ntshav qab zib yuav tsum ua raws li kev noj zaub mov zoo uas yuav pab txhawb lub zog thiab pab kom lub cev sib haum xeeb.
Nws yog qhov zoo dua los xaiv txhua cov txiv ntoo tshiab, khov los yog hauv cov kaus poom uas tsis ntxiv cov qab zib. Tab sis ceev faj nrog qhov loj me me! Tsuas yog 2 diav ntawm cov txiv hmab txiv ntoo qhuav, xws li cov raisins lossis cov txiv ntoo qab zib, muaj 15 g ntawm carbohydrates. Cov txiv ntoo qab zib feem ntau muaj qhov glycemic index vim tias lawv muaj fructose thiab fiber.
Hauv qab no yog cov npe ntawm cov txiv ntoo muaj txiaj ntsig zoo:
- plums
- lub dib liab;
- dib pag;
- apricots
- av daj
- tsawb
- aishnas;
- Kiwi
- kua mis;
- txiv duaj;
- txiv hmab;
- kab npauj;
- txiv apples
- pears
- txiv kab ntxwv qaub.
Dab tsis tsim nyog noj?
- Qab zib haus dejCov. Lawv tau yooj yim tsa cov ntshav qab zib kom dhau mus, dhau li ntawm 350 ml ntawm cov dej haus li no muaj 38 g carbohydrates. Tsis tas li ntawd xwb, lawv tau nplua nuj nyob hauv fructose, uas yog txheeb ze rau insulin tsis kam hauv cov neeg mob ntshav qab zib. Fructose tuaj yeem ua rau cov kev hloov pauv hloov pauv uas ua rau lub siab ua rog. Txhawm rau tswj cov qib qub ntawm glycemia, nws yog ib qhov tsim nyog los hloov cov dej qab zib nrog dej ntxhia, tshuaj yej tsis muaj qab zib.
- Trans nqaijrogCov. Cov roj uas muaj trans ntau mas yog qhov tsis zoo. Lawv tsim los ntawm kev ntxiv hydrogen rau cov roj ntsha tsis txaus ua kom lawv ruaj khov. Cov nqaij pauv trans muaj nyob hauv margarines, txiv laum huab xeeb, qab zib, thiab ua noj hmo. Ntxiv rau, cov tuam txhab tsim khoom noj khoom haus feem ntau ntxiv lawv rau cov kab nrib pleb, ncuav qab zib, thiab lwm yam khoom ci rau txuas lub neej. Yog li, txhawm rau kom nce qib qis hauv qabzib, nws tsis pom zoo kom siv cov khoom lag luam bakery (waffles, muffins, ncuav qab zib, thiab lwm yam).
- Cov khob cij dawb, nplej zom thiab txhuvCov. Cov no yog high-carb, cov zaub mov tiav. Nws tau raug pov thawj tias kev noj mov ci, bagels thiab lwm cov hmoov nplej ua kom zoo nce cov ntshav qabzib hauv cov neeg muaj ntshav qab zib hom 1 thiab ntshav qab zib hom 2.
- Txiv hmab txiv ntoo yogurtsCov. Kua mis nyeem qaub yog ib yam khoom zoo rau cov neeg muaj ntshav qab zib. Txawm li cas los xij, txiv hmab txiv ntoo-saj yog ib zaj dab neeg sib txawv kiag li. Ib khob (250 ml) ntawm cov kua txiv hmab txiv ntoo yogurt muaj 47 g suab thaj.
- Noj tshais cerealCov. Txawm hais tias qhov kev tshaj tawm hauv lub thawv, feem ntau cov khoom noj yog ua tiav thiab muaj cov carbohydrates nyob deb tshaj li ntau tus neeg xav. Lawv kuj muaj protein tsawg tsawg, cov khoom noj muaj txiaj ntsig.
- Kas fesCov. Cov dej qab zib hauv kas fes yuav tsum tau txiav txim siab ua kua qab. Ib tag nrho ntawm 350 ml ntawm caramel frappuccino muaj 67 g ntawm carbohydrates.
- Zib ntab, Maple phoovCov. Cov neeg muaj ntshav qab zib feem ntau sim txo qis kev siv cov suab thaj dawb, khob noom, ncuav qab zib, ncuav qab zib. Txawm li cas los xij, muaj lwm hom suab thaj uas tuaj yeem tsim kev puas tsuaj. Cov no suav nrog: xim av thiab qab zib "ntuj" (zib ntab, phoov). Txawm hais tias cov kua qab zib no tsis yog ua tiav, lawv muaj ntau cov carbohydrates ntau dua li cov piam thaj tsis tu ncua.
- Dried txiv ntooCov. Txiv hmab txiv ntoo yog qhov txiaj ntsig zoo ntawm ntau cov vitamins thiab pob zeb tseem ceeb, suav nrog vitamin C thiab potassium. Thaum cov txiv hmab txiv ntoo qhuav, dej ploj, uas ua rau cov zaub mov ntau dua. Hmoov tsis zoo, cov ntsiab lus qab zib kuj nce ntxiv. Piv txwv, raisins muaj peb zaug carbohydrates ntau dua li txiv quav ntswv nyoos.
Dab tsi tsis nce ntxiv qab zib?
Qee cov khoom lag luam tsis muaj carbohydrates txhua, feem, thiab tsis nce ntxiv cov piam thaj hauv cov ntshav, lwm cov khoom lag luam muaj glycemic index tsawg thiab tseem tsis muaj kev cuam tshuam ntawm glycemia.
Cov zaub mov tsis muaj piam thaj:
| Npe | Nws tus yam ntxwv |
|---|---|
| Cheese | Carbohydrate-dawb, qhov zoo ntawm protein thiab calcium. Nws tuaj yeem yog cov khoom noj txom ncauj zoo thiab ib qho kev ntxiv rau ntxiv cov protein ntxiv rau noj tshais. |
| Nqaij, nqaij qaib, ntses | Lawv yog cov zaub mov muaj roj tsawg. Cov khoom noj protein no tsis muaj cov roj carbohydrates tshwj tsis yog ua mov ci lossis ncuav qab zib. Noj Ntses Noj Ntsuas Yuav Rov Ntxiv Omega-3 Rog Rog |
| Txiv roj roj | Nws yog qhov zoo ntawm cov rog rog monounsaturated. Tsis muaj carbohydrates thiab tsis cuam tshuam ncaj qha rau cov ntshav qab zib |
| Ceev | Lawv muaj ib qho me me ntawm carbohydrates, feem ntau ntawm cov yog fiber. Cashew - kev xaiv zoo tshaj plaws rau cov neeg mob ntshav qab zib |
| Qij, dos | Cov kev tshawb fawb qhia tias haus qej lossis dos tuaj yeem txo cov piam thaj |
| Txiv duaj | Qaub txiv ntoo qab zib muaj cov glycemic index tsawg. Qhov noj tsawg tsawg yuav tsis ua rau muaj piam thaj. |
| Zaub ntsuab (zaub ntsuab, zaub qhwv) | Cov zaub ntsuab muaj cov nplua nuj nyob hauv fiber ntau thiab cov zaub mov zoo li magnesium thiab vitamin A |
| Blueberries thiab blackberries | Cov txiv ntoo no yog qhov muaj txiaj ntsig ntawm anthocyanins, uas inhibit qee yam cov enzymes kom ua rau kev zom zaub mov qeeb. |
| Cov qe | Zoo li txhua yam khoom noj protein zoo, qe muaj GI ntawm 0. Lawv tuaj yeem siv cov khoom noj txom ncauj lossis tshais sai. |
Video ntawm cov hauv kev txo cov ntshav qab zib:
Kev kho mob nrog tshuaj ntsuab tshuaj ntsuab (nplooj hlav, hawthorn, taum taum) yog raug xaiv cov khoom noj kom raug thiab yuav pab txo cov ntshav qabzib. Kev siv tshuaj kho mob ua ke nrog kev noj haus pab ntxiv rau cov txiaj ntsig zoo hauv cov neeg mob ntshav qab zib. Kho koj tus kab mob kom muaj txiaj ntsig thiab ua tiav.
