Glycemic Performance index

Lub glycemic Performance index (GI) yog lub cim rau qhov feem pua ​​ntawm cov khoom lag luam uas muaj cov khoom noj uas tau ua kom rog hauv tib neeg lub cev piv rau tus nqi ntawm cov piam thaj, uas nws cov glycemic index yog suav tias yog qhov siv (GI ntawm cov piam thaj = 100 units). Cov txheej txheem sai dua ntawm kev sib cais cov khoom, qhov ntau dua nws GI.

Yog li, hauv lub ntiaj teb kev noj haus nws yog kev coj los faib txhua cov khoom muaj carbohydrate rau hauv pawg nrog qhov siab, nruab nrab thiab qis GI. Qhov tseeb, cov zaub mov GI tsawg yog qhov thiaj li hu ua complex, cov carbohydrates qeeb, thiab cov zaub mov muaj GI ntau yog nrawm, tsis muaj carbohydrates.

Siab GI cov zaub mov - insulin tswb moos

Cov khoom muaj cov glycemic siab siab, nkag mus rau hauv lub cev, muaj kev zom sai thiab nce ntshav qab zib, ua rau lub cev ua kom lub cev tawm ntawm cov tshuaj insulin.

Cov tshuaj Insulin, nyeg, ua cov haujlwm hauv qab no: ua ntej, nws faib tag nrho cov "piam thaj" qab zib hauv cov ntshav kom zoo ib yam thoob plaws cov ntaub so ntswg hauv lub cev, ib feem pauv nws mus rau hauv cov rog muaj roj - ib hom zog "hauv kev khaws cia". Thib ob, ua raws li cov txheej txheem yav dhau los ntawm kev txuag hluav taws xob hauv lub cev, nws txwv tsis pub cov teeb meem ntawm cov rog uas twb muaj lawm hauv lub cev rov qab los ua qabzib.

Cov duab hais lus, insulin yog cov kws khaws ntaub ntawv nruj thiab nruj heev uas ceev faj saib xyuas kev siv hluav taws xob hauv peb lub cev (thiab tsuas yog - rog subcutaneous). Nws txaus siab koom nrog tsub zuj zuj ntawm cov rog, thiab ua txhua yam los xyuas kom meej tias cov txheej txheem no tsis mus rau hauv kev coj rov qab - thaum cov rog hloov mus rau hauv cov piam thaj thiab hlawv tawm, muab lub cev rau lub zog tsim nyog rau lub neej.

Yog li, yog tias koj noj zaub mov txhua hnub feem ntau ntawm cov zaub mov uas muaj glycemic siab, uas txhais tau tias kev tso tawm ntawm cov tshuaj insulin tshwm sim hauv koj lub cev tsis tu ncua thiab ntau zaus, ces koj yuav tsis zoo li poob ceeb thawj. Theeb, koj yuav txuas ntxiv ua kom lub cev yuag txhua txhua hnub kom txog thaum koj hloov pauv kev noj haus.

Yuav kom insulin "pw tsaug zog"

Cov zaub mov nrog qhov nruab nrab thiab qis glycemic Performance index tau zom rau lub sijhawm ntev, tawg cia maj thiab yuav luag tsis ua rau nce ntshav qab zib. Qhov no txhais tau hais tias cov tshuaj insulin tsis qhia nws qhov kev mob siab nyob hauv cov rog mus ntxiv.

Yog li, yog tias koj tab tom sim ua kom poob ceeb thawj los sis tswj hwm koj cov hnyav, sim xaiv cov khoom lag luam nrog qhov nruab nrab thiab qis GI rau koj cov zaub mov noj txhua hnub. Thaum GI siab noj cov zaub mov, cia lawv yog cov qhua tsis tshua pom ntawm koj lub rooj.

Glycemic Index: Cov Lus Khoom

Nco qab tias tus qauv yog cov piam thaj piam thiab kev nqus nqus sib npaug sib npaug 100. Tsis txaus ntseeg, muaj cov khoom lag luam tawg txawm tias nrawm dua - piv txwv li, npias lossis hnub. Txawm li cas los xij, yog tias koj lub hom phiaj yog kom poob phaus ntxiv, koj yuav tsum sau koj cov khoom noj txhua hnub los ntawm cov khoom noj nrog qhov ntsuas qis lossis nruab nrab glycemic.

Nco tseg: lub rooj qhia qhov nruab nrab qhov tseem ceeb, tsis xav txog tus yam ntxwv ntawm kev npaj ntawm cov khoom, nws qhov degree ntawm ripeness thiab lwm yam xwm txheej.

Cov zaub mov nrog lub siab glycemic Performance index (GI = 70 thiab siab dua)

GI Npias110 Cov Hnub103 Cauj100 Hloov cov hmoov txhuv nplej siab100 Cov khob cij dawb100 Rutabaga99 Butter buns95 Ci qos95 Kib qos95 Qos qos yaj ywm95 Cov mij soob92 Nyob kas poom Apricots91 Gluten Dawb Cij Dawb90 Dawb (nplaum) nplej90 Carrots (hau los yog stewed)85 Hamburger Buns85 Pob kws flakes85 Cov paj kws tsw qab zib85 Mis Yis Noj Mov Ua Mov85 Mashed qos yaj ywm83 Neeg Nrib pleb80 Muesli nrog txiv ntoo thiab raisins80 Qab zib donut76 Ua Tsuag Ntau75 Lub taub75 Fabkis baguette75 Rice porridge hauv mis75 Lasagna (los ntawm cov nplej mos mos)75 Unsweetened waffles75 Zeb Zeb71 Chocolate bar ("Mars", "Snickers", "Twix" thiab lwm yam)70 Mis chocolate70 Qab zib dej qab zib (Coca-Cola, Pepsi-Cola thiab lwm yam)70 Quav Yeeb70 Mos Nplej Tsis Muaj70 Pearl barley70 Qos daim tawv nyias70 Risotto nrog txhuv dawb70 Xim av qab zib70 Qab zib dawb70 Tub Nyab70 Manka70

Cov zaub mov nrog qhov nruab nrab glycemic Performance index (GI = 50 txog 69)

GI Cov hmoov nplej69 Txiv puv caum66 Oatmeal tseem ceeb66 Cov kua txiv kab ntxwv65 Jam65 Beets (hau los yog stewed)65 Dub poov xab ncuav65 Marmalade65 Granola nrog qab zib65 Nyob kas poom txiv puv luj65 Raisins65 Maple phoov65 Rye qhob cij65 Jacket boiled qos yaj ywm65 Sorbet65 Qos yajywm (Qab Zib)65 Tag nrho cov khob cij mov ci65 Nyob kas poom zaub65 Macaroni thiab Cheese64 Noob nplej nplej nplej63 Nplej hmoov nplej fritters62 Nyias pizza mov paj nrog txiv lws suav thiab cheese61 Tsawb60 Txiv ntseej60 Mis nyuj khov (nrog rau ntxiv qab zib)60 Cov nplej ntev60 Lasas naj60 Muaj mayonnaise60 Melon60 Oatmeal60 Cocoa Hmoov (nrog piam thaj)60 Papaya tshiab59 Arab pita57 Qab Zib Pob Kws57 Cov kua txiv hmap (Qab Zib Dawb)55 Ketchup55 Mustard55 Spaghetti55 Sushi55 Neeg siab tawv55 Nyob kas poom txiv duaj55 Ncuav Qab Zib Cookies55 Basmati Mov50 Cranberry kua txiv (qab zib pub dawb)50 Kiwi50 Dej qab zib tsis muaj qab zib kua txiv50 Lychee50 Txiv nkhaus taw50 Pauj kev chim50 Cov nplej xim av50 Kua kua txiv (qab zib pub dawb)50

Cov zaub mov nrog lub qes glycemic (GI = 49 thiab qis dua)

GI Cranberries (tshiab los yog khov)47 Cov kua txiv kab ntxwv (suab thaj dawb)45 Txiv Nyuj Dub Noj45 Basmati Brown nplej45 Cwj Vuam Chiv45 Txiv hmap45 Txiv kab ntxwv tshiab45 Tag nrho grain ci45 Tag nrho cov khoom siav ua tshais (tsis muaj qab zib thiab zib ntab)43 Pob Tsuas Yaj40 Qhuav figs40 Al dente siav cov nplej zom40 Cov kua txiv Carrot (Qab Zib Dawb)40 Qhuav apricots40 Nyiaj Pov Xyooj40 Tsiaj qus (dub) mov35 Chickpeas35 Cov kua liab35 Taum Nqaij35 Dijon mustard35 Qhuav txiv lws suav34 Tshiab ntsuab peas35 Suav cov khob noom thiab vermicelli35 Noob hnav noob35 Txiv kab ntxwv tshiab35 Cov txiv moj mab tshiab35 Tshiab quince35 Nqaij Ntses (Qab Zib Dawb)35 Rog-Yog Kua Mis Yogurt35 Fructose khov35 Taum34 Tshiab nectarine34 Pomegranate34 Txiv duaj tshiab34 Compote (qab zib pub dawb)34 Cov kua txiv lws suav33 Poov31 Kua mis30 Fresh apricot30 Xim av lentils30 Txiv kab ntxwv qaub tshiab30 Taum ntsuab30 Qij30 Tshiab carrots30 Fresh beets30 Jam (qab zib pub dawb)30 Fresh pear30 Lws suav (tshiab)30 Rog-free tsev tsev cheese30 Lentils daj30 Blueberries, lingonberries, blueberries30 Cov chocolate dub (dhau 70% cocoa)30 Almond mis30 Mis nyuj (muaj cov rog)30 Mob siab rau txiv hmab txiv ntoo30 Phom nyuj vais tshiab30 Blackberry20 Txiv duaj25 Ntsuab lentils25 Caum Golden25 Fresh raspberries25 Liab currant25 Soya hmoov nplej25 Txiv Pos Nphuab25 Taub dag noob25 Gooseberry25 Txiv laum huab xeeb (qab zib Dawb)20 Artichoke20 Txaij20 Qaub thiab kua mis los20 Txiv mab txiv ntoo15 Zaub paj zaub15 Pob Tsuas15 Lub hleb15 Celery15 Kwv Tuag15 Zaub pob qe15 Cauliflower15 Cov kua txob15 Lub dib tshiab15 Hazelnuts, ntoo thuv txiv ntoo, pistachios, walnuts15 Asparagus15 Qhiav15 Nceb15 Tsoo15 Dos15 Pesto15 Leek15 Tau cov txiv ntseej15 Txiv laum huab xeeb15 Nqaij Dib Thiab Tuav Dib15 Rhubarb15 Tofu (taum hle)15 Taum mog15 Hlais nplej15 Avocado10 Nplooj zaub pob9 Zaub txhwb qaib, basil, vanillin, cinnamon, oregano5

Yog tias koj xav tsis thoob tias lub rooj ntawm glycemic index tsis muaj cov khoom lag luam, nrog rau cov ntses, nqaij qaib, qe thiab lwm cov khoom muaj protein, tom qab ntawd rov qab nco qab: qhov glycemic index yog qhov kev ntsuas ntawm qhov ceev ntawm cov khoom lag luam uas muaj cov khoom noj uas muaj carbohydrate zom kom cov piam thaj. Cov khoom muaj protein, xws li txhua hom nqaij, ntses, nqaij qaib, thiab qe, yuav luag tsis muaj cov khoom noj carbohydrates. Yog li lawv cov glycemic Performance index yog xoom.

Yog li, yog tias koj xav kom poob phaus, ces koj qhov kev noj haus zoo tshaj plaws yuav ua rau cov khoom noj protein nrog cov khoom noj uas muaj glycemic index tsawg. Qhov tseeb, cov zaub mov noj protein ntau ua raws li lub hauv paus ntsiab lus no.

Dab tsi yog glycemic index?

Lub glycemic Performance index (GI) yog ib qho kev sib tiv thaiv tsis txaus uas qhia tias sai npaum li cas cov carbohydrates hauv ib cov zaub mov tau nqus los ntawm lub cev thiab nce ntshav qab zib. Glycemic Performance index nplai muaj ib puas chav nyob, qhov twg 0 yog qhov tsawg kawg, 100 yog qhov ntau. Thaum pib, qhov kev xav tau tsim los rau cov neeg mob ntshav qab zib, tab sis tam sim no tau nce siv los ua cov txiaj ntsig kev noj haus.

Cov khoom noj muaj zaub mov glycemic tsawg yog ib qho piv txwv ntawm cov khoom siv roj uas tau ua tiav thaum maj mam muab lawv lub zog rau lub cev - qhov tseeb, lawv pab tau zoo rau kev tshaib plab. Hauv kev sib piv, cov zaub mov uas muaj GI siab (feem ntau cov piam thaj, qab zib thiab cov hmoov dawb) yog cov carbohydrates ceev - lawv kev noj ntau dhau yog cuam tshuam nrog kev hnyav dua.

Nco ntsoov tias GI tsis cuam tshuam nrog cov ntsiab lus hauv calorie ntawm cov zaub mov. Piv txwv li, carrots thiab txhuv dawb muaj yuav luag tib glycemic Performance index - txawm li cas los xij, tag nrho cov ntsiab lus carbohydrate hauv lawv (thiab, yog li ntawd, KBZhU) yog qhov sib txawv sib txawv. Nws tsuas yog hais txog qhov ceev uas cov carbohydrates hauv cov zaub mov tau nqus los ntawm lub cev - tab sis tsis hais txog qhov kawg ntawm lub zog.

Kev Ua Phem Loj ntawm High GI Khoom

Ntau cov kev tshawb fawb tawm tswv yim qhia tias kev noj cov zaub mov carbohydrates nrog lub siab glycemic Performance index cuam tshuam cov txheej txheem hauv lub cev hauv lub cev. Cov khoom noj khoom haus sai sai cuam tshuam rau theem ntawm insulin thiab ntshav qab zib, ua rau lub siab ntev ua rau muaj kev tshaib plab thiab ua kom cov rog muaj teeb meem hauv thaj chaw muaj teeb meem (tshwj xeeb hauv plab).

Yog tias txhua teev thiab ib nrab tus neeg noj zaub mov nrog GI siab (tshuaj yej nrog qab zib, bun, ncuav qab zib, khaub noom, txiv hmab txiv ntoo), tom qab ntawd cov qib ntawm cov piam thaj hauv cov ntshav tau khaws cia tas li. Hauv kev teb rau lub cev no pib tsim cov qis thiab tsawg dua cov insulin - vim li ntawd, cov metabolism hauv plhu tawg. Thaum kawg, qhov no tuaj yeem ua rau txoj kev loj hlob ntawm cov ntshav qab zib. Yog vim li cas kev noj zaub mov rau qhov yuag ua yuag pib nrog kev tsis lees txais khoom qab zib thiab khoom qab zib.

Glycemic Khoom Performance Index: Ntxhuav

Qhov kawg ntawm tsab xov xwm no yog cov khoom pua ​​ntawm cov khoom noj carbohydrate nrov tshaj plaws tau txheeb los ntawm lawv cov glycemic index. Nco ntsoov tias GI cov nuj nqis ntawm cov zaub mov tshwj xeeb (thiab tshwj xeeb, cov zaub mov muab ua tiav) yuav txawv ntawm cov uas tau teev tseg hauv cov npe. Nws yuav tsum nkag siab tias cov duab tabular yog nruab nrab thiab tsis tshua muaj cim.

Ntawm lwm yam, qhov kev xav ntawm glycemic Performance index tsis coj mus rau hauv tus account cov metabolism tshwj xeeb ntawm ib tug neeg twg thiab nws lub cev daim ntawv. Piv txwv li, khoom noj khoom haus nrog GI siab yog qhov tsim nyog rau cov neeg ncaws pob kom nce cov leeg sai sai, thaum cov neeg mob ntshav qab zib thiab cov neeg uas xav kom poob phaus qhia kom txhua tus pov tseg cov carbohydrates yooj yim thiab noj zaub mov nrog GI tsawg xwb.

Kev phom sij ntawm cov carbohydrates ceev

Hais lus nruj, nws tsis yog khoom noj nws tus kheej nrog lub siab glycemic index (mov dawb, qhob cij thiab lwm yam khoom noj ua haus sai) uas tsis zoo, tab sis kev noj ntau dhau thaum lub sijhawm tsis yog teeb meem. Piv txwv li, tam sim ntawd tom qab kev tawm dag zog lub cev, zom cov zaub mov carbohydrates yuav muaj txiaj ntsig rau lub cev, vim tias lawv lub zog yuav muab qhov kev xav ncaj qha rau cov leeg kev loj hlob thiab rov zoo. Lub hauv paus ntsiab lus no yog ua raws cov haujlwm ntawm qhov hnyav nce.

Txawm li cas los xij, yog tias koj haus cov zaub mov zoo li ntawd nyob rau hauv kev siv lub neej tsis muaj kev tswj hwm thiab tas li (piv txwv li, ib qho khoom noj chocolate ua ntej lub TV lossis noj hmo nrog lub khob dej qab zib thiab qab zib qab zib), lub cev yuav hloov pauv sai sai rau hom kev khaws lub zog ntau hauv lub cev rog. Ib qho ntxiv, ib qho kev quav yeeb yuav pib ntawm cov khoom qab zib nyob rau hauv dav dav thiab ntawm qab zib nyob rau hauv kev.

Glycemic Index: Lus Qhia

• Lub glycemic Performance index yog cov yam ntxwv ntawm carbohydrate-muaj cov khoom noj khoom noj, uas thaum kawg txhais tau tias cov nyhuv ntawm qee yam khoom noj ntawm kev nce ntshav qab zib.
• GI tswj zaub mov yog qhov tseem ceeb rau cov neeg mob ntshav qab zib, tab sis nws tseem yuav pab tau tib neeg rau kev noj zaub mov rau qhov poob phaus thiab poob phaus.
• Cov zaub mov GI siab yog qhov tseem ceeb ntawm cov khoom noj sai (qab zib, ncuav qab zib, zib ntab, thiab lwm yam).
• Cov zaub mov GI tsawg yog cov khoom noj uas ua rau cov carbohydrates qeeb thiab fiber ntau (cereals, zaub).

1. Montintyak Glycemic Index Ntxhuav, txuas
2. Glycemic Index thiab Mob Ntshav Qab Zib, qhov chaw
3. Glycemic Index, qhov chaw
4. Tus kiv puag ncig kua nplaum tshiab: Puas yog qhov kev coj ua uas qhia rau glycemic index txoj kev noj haus zoo rau kev noj qab haus huv lub neej?
5. Sib Piv Cov Qes Qis Qis Qis Qes Qes Me thiab Qib Siab Glycemic Index Qos Yaj hauv kev txheeb ze rau kev lom zem: Ib leeg-dig muag, Randomized Crossover Kev Kawm rau tib neeg, lub hauv paus