Ntshav qab zib yog ib qho mob loj heev uas yuav tsum tau kho mus sij hawm ntev thiab ib txwm ua raws ib txoj kev noj haus ntau.
Cov ntawv qhia zaub mov ntawm cov tib neeg ua kev kho mob lossis prophylaxis muaj ntau yam zaub mov, tab sis thaum kuaj mob ntshav qab zib tau ua, nws tseem ceeb tsis tsuas yog saib cov suab thaj hauv cov lus muaj pes tsawg leeg, tab sis tseem yuav tsum coj mus rau hauv cov cim ntsuas xws li cov ntsiab lus ntawm calorie thiab glycemic index ntawm cereals.
Dab tsi yog glycemic index?
Tus kab mob cuam tshuam rau txhua qhov system thiab kabmob, yuam tus neeg ua raws kev txwv nruj. Yog vim li cas nws yog qhov tsim nyog kom paub dab tsi xws li glycemic Performance index yog, tshwj xeeb tshaj yog thaum pib ntawm kev noj haus.
Tus nqi ntawm assimilation ntawm kev nkag los ntawm carbohydrates los ntawm lub cev thiab cov txheej txheem txuas ntxiv ntawm cov ntshav qab zib tau raug hu ua glycemic index.
Rau qhov yooj yim ntawm kev taug qab cov khoom uas muaj txiaj ntsig zoo tshaj plaws rau tib neeg, ntau cov ntxhuav tau tsim. Lawv muaj cov ntaub ntawv uas tso cai rau koj los tsim cov ntawv qhia zaub mov zoo. Tus nplai nrog kev sib cais ntawm 0 txog rau 100 yog teem. Tus lej 100 qhia txog qhov ntsuas ntawm cov kua nplaum ntshiab. Yog li, coj los ntawm cov rooj no, ib tus neeg tuaj yeem tuaj yeem txo qhov ntsuas no.
Qhov no yog qhov tsim nyog yuav tsum:
- tswj kev ua kom zoo ntawm metabolic;
- tswj ntshav qab zib cov ntshav;
- saib xyuas kev xaiv neeg lossis txo qis ntawm qhov loj ntawm rooj plaub.
Buckwheat lossis pearl barley plhaw, nrog rau ntau lwm tus, yog qhov chaw ntawm fiber ntau, cov vitamins thiab micronutrients, tab sis lawv cov lej hauv ntshav qab zib yuav tsum nruj zoo li qub.
GI cuam tshuam li cas rau cov ntshav qab zib?
Qhov ntsuas qhov ntsuas tsis yog qhov tsis xwm yeem thiab tsis hloov pauv.
Qhov ntsuas tau tsim los ntawm ntau qhov ntsuas:
- tshuaj lom neeg muaj pes tsawg leeg ntawm cov khoom;
- Txoj kev kho cua sov (ua noj, cub);
- tus nqi ntawm cov fiber ntau;
- indigestible fiber ntau cov ntsiab lus.
Piv txwv: paddy nplej index - 50 units, tev tev - 70 units.
Tus nqi no kuj tseem cuam tshuam los ntawm lwm yam xws li:
- endemic kev loj hlob;
- ntau yam;
- botanical nta ntawm hom;
- siav.
Qhov ua rau tib neeg lub cev ntawm ntau yam khoom tsis zoo li qub - qhov ntsuas siab dua, cov piam thaj ntau ntxiv rau hauv cov ntshav thaum lub plab zom mov thiab tawg ntawm fiber ntau.
Qhov ntsuas pom kev nyab xeeb yog suav tias yog 0-39 units - xws li cov kws ua zaub mov yuav siv tau rau hauv cov zaub mov uas tsis muaj qhov txwv.
Daim duab nruab nrab yog 40-69 units, yog li cov khoom lag luam zoo li no yuav tsum muaj nyob hauv cov zaub mov hauv cov khoom lag luam tsawg. Yog tias qhov ntsuas yog 70 thiab siab dua, ces cov cereals tuaj yeem siv rau hauv cov zaub mov noj txhua hnub tsuas yog tom qab sab laj nrog tus kws tshaj lij.
Glycemic Performance index ntawm cov zaub mov tseem ceeb
Txhawm rau tsim cov ntawv qhia zaub mov kom haum rau ib tus neeg, ib tug yuav tsum sab laj nrog GI cov rooj, vim nws yog ib qho tseem ceeb kom tsis txhob cuam tshuam cov vitamins-mineral muaj pes tsawg leeg nkaus xwb, tab sis kuj hais txog cov yam ntxwv ntawm cov khoom kom nce qib ntawm cov piam thaj hauv cov ntshav. Kev nce siab ntxiv hauv cov piam thaj tuaj yeem ua rau hyperglycemia, thiab tseem tuaj yeem ua kev puas tsuaj rau cov khoom nruab nrog sab hauv, vim tias cov load rau lawv nce.
Siab gi
Cov cereals no yuav tsum siv kom zoo.
Porridge ntawm lawv yuav tsum tau rhaub dej, vim nws txo qhov ntsuas, tab sis txawm tias tom qab ntawd lawv cov koom nrog hauv daim ntawv qhia zaub mov yog ua tau tsuas yog muaj kev tso cai ntawm tus kws kho mob koom tom qab dhau cov kev xeem tsim nyog.
Cov lus ntawm cereals nrog qhov ntsuas GI siab:
| Cov txhuv dawb (txhuam) | 70 |
| Steamed dawb mov | 60 |
| Cov nplej xim av | 55 |
| Tsiaj qus (xim av) | 57 |
| Cov nplej xim av | 50 |
| Zeb Zeb | 70 |
| Hercules (oatmeal) | 55 |
| Zeb Zeb | 71 |
| Manka | 83 |
| Pob kws | 73 |
| Barley | 55 |
| Buckwheat (ua tiav) | 58 |
| Buckwheat (tub ntxhais) | 53 |
| Buckwheat (ntsuab) | 54 |
| Neeg siab tawv | 45 |
Ib qho ntawm hom kev cog nplej uas cuam tshuam nrog cov khoom lag luam nrog tus nqi siab (65 ntu) yog kwv tij. Qhov muaj pes tsawg leeg ntawm cov lis mis nyuj, nrog rau cov kws ua kom tau los ntawm nws, yog muaj txiaj ntsig los ntawm theem siab ntawm tooj liab. Qhov kev tivthaiv no yog qhov tsim nyog rau kev ua haujlwm ruaj khov ntawm cov leeg leeg, tiv thaiv kev mob ntshav qab zib hauv 90% ntawm cov neeg mob.
Kev siv cov porridge no tso cai rau kev tiv thaiv zoo ntawm osteoporosis. Croup yog nplua nuj nyob rau hauv cov vitamin B5, uas normalizes lub cev ua haujlwm ntawm lub paj hlwb.
Couscous, txawm hais tias muaj zaub mov noj ntau, tsis tuaj yeem suav nrog cov zaub mov noj txhua hnub ntawm tus mob ntshav qab zib, vim tias qhov ntsuas tau nce ntxiv mus txog 70 units. Nws yog qhov zoo tshaj plaws los siv dej zoo tib yam hauv cov txheej txheem ua noj, tsis suav ntxiv qhov qab zib, tsis txhob ntxiv mis nyuj. Fructose lossis maple phoov yuav tsum siv los ua lub qab zib.
Cov nplej zom pob kws kuj tseem hais txog cov zaub mov uas muaj glycemic siab, tab sis tib lub sijhawm, cereal muaj qhov ntau ntawm txhua hom vitamins thiab minerals.
Cov zaub mov nyob hauv pob kws tsoo:
| tshuaj nplaum | txhim kho qhov rhiab ntawm cov ntaub so ntswg hlwb mus rau insulin, txhim kho kev ua haujlwm ntawm lub plawv thiab cov hlab ntshav |
| hlau | txhim kho kev khiav ntawm oxygen mus rau hauv cov hlwb thiab cov ntaub so ntswg, tiv thaiv kev txhim kho ntawm ntshav liab |
| zinc | nthuav lub cev tiv thaiv kab mob |
| B vitamins | tiv thaiv kev txhim kho ntawm cov kev mob tshwm sim, ntxiv dag zog rau cov leeg hlwb |
| beta carotene | Txhim kho thiab normalizes lub zeem muag |
Tsawg gi
Cov lus ntawm cereals uas tuaj yeem siv rau hauv cov zaub mov uas yuav luag tsis muaj qhov txwv:
| Barley | 35 - 55 (nyob ntawm txoj ntawm kev npaj) |
| Rye (grain) | 35 |
| Tsiaj txhuv (tev) | 37 |
| Sib tua oats | 35 |
| Quinoa | 35 |
| Amaranth | 35 |
| Lentils | 30 |
| Pearl barley | 25 |
Li niaj zaus, kwv yees 2-3 zaug ntawm ib lub lim tiam, kev siv cov txhuv barley tau rhaub hauv dej, txhim kho:
- xeev ntawm cov hlab ntsha hlab ntsha thiab hlab ntsha;
- keeb kwm yav dhau los;
- hematopoiesis.
Nrog rau cov kab ke ua ke rau kev noj haus, tus neeg yuav muaj kev txhim kho kev noj qab haus huv thiab ruaj khov ntawm cov ntshav qab zib cov ntshav.
Cov txiaj ntsig ntxiv ntawm pearl barley:
- ntxuav lub cev ntawm cov tshuaj phem;
- nce kev tiv thaiv;
- pob txha ua kom muaj zog;
- txhim kho ntawm daim tawv nqaij thiab cov qog ua kua;
- normalization ntawm tsis pom kev.
Nws tseem yuav tsum tau nco txog tias cov cereal no muaj tus lej ntawm cov kev txwv, yog li nws tuaj yeem suav nrog kev noj zaub mov noj yog tias cov kab hauv qab no tsis muaj:
- kev ntxhov siab hauv lub siab;
- nquag cem quav;
- ntxiv acidity ntawm lub plab.
Nws zoo dua tsis txhob siv cov hlaws barley rau noj hmo. Txhawm rau txhim kho qhov saj, koj tuaj yeem ntxiv ib lub qe uas tawv tawv tso rau hauv lub porridge.
Ua noj ua haus muaj feem li cas?
Kev ua noj ua haus pab ua kom qis dua qhov ntsuas qis. Txawm li cas los xij, nws yuav tsum tau tsim tshwj rau cov dej. Ntxiv ntawm qab zib, mis, butter tsis tso cai. Qhov kev xaiv cov khaub noom xas nplej los ntawm cov nplej ua rau muaj txiaj ntsig tseem ua rau poob qis rau qhov ntsuas no;
Qhov nruab nrab, ua noj kom zoo yuav txo qhov ntsuas qis 25-30 units. Lwm txoj hauv kev los txo cov units - lub rhaub dej. Qhov no tuaj yeem ua tiav nrog oatmeal lossis buckwheat.
Cov cereals, uas muaj ntau tshaj 70% carbohydrates, zoo li lub zom zom kom qabzib. Yog vim li ntawd, txoj kev nquag ntau dua ntawm cov kev faib tawm no tshwm sim, qhov ntau dua thiab nrawm dua qhia tias cov ntshav qab zib hauv tib neeg nce ntxiv. Muaj qee txoj hauv kev txo GI thiab txo qhov txaus ntshai rau cov neeg mob ntshav qab zib.
Pab txo:
- qhov sib ntxiv ntawm 5-10 ml ntawm cov roj zaub;
- kev siv cov hmoov nplej tsis tseem ceeb los yog tshem tawm.
Nws tseem yog qhov zoo tshaj plaws los ua noj porridge hauv ob chav boiler.
Cov khoom siv video ntawm qhov tseem ceeb ntawm kev teev npe rau glycemic index ntawm cov khoom lag luam:
Yog li, glycemic Performance index yog qhov tseem ceeb thiab tseem ceeb uas yuav tsum tau muab rau hauv yog tias kev kuaj mob ntshav qab zib tau ua. Nws yog ib qho tseem ceeb uas yuav tau siv cov zaub mov noj nrog qhov ntsuas qis hauv cov ntawv qhia zaub mov, vim tias lawv tuaj yeem tsis muaj kev txwv, yog li ntawd, tsis txhob muaj teeb meem ntawm kev tshaib plab. Txhua qhov kev koom ua ke ntawm cov zaub mov ntawm cov zaub mov ntawm cov cereals nrog lub siab ntsuas yuav tsum pom zoo nrog kws kho mob.
