Khoom noj khoom haus Glycemic Performance index

Tswj kev noj zaub mov kom zoo thiab ua raws li cov ntsiab lus ntawm kev noj zaub mov kom zoo yog tus yuam sij rau kev kho mob muaj txiaj ntsig ntawm ntau yam kabmob, tshwj xeeb tshaj yog cov cuam tshuam nrog kev cuam tshuam ntawm lipid, carbohydrate metabolism. Hauv kev sib zog kom ua tiav qhov txiaj ntsig xav tau, ntau tus mloog zoo rau cov ntsiab lus ntawm calorie ntawm cov khoom, qib ntawm carbohydrates thiab lwm yam as-ham.

Txawm li cas los xij, qhov no tsis yog tag nrho, vim tias nws tsis objectively qhia lawv cov cawv rau cov kev ua kom zoo metabolic. Yog li, txhawm rau txiav txim siab txog zaub mov muaj nqis ntawm cov tais diav, nws raug nquahu kom siv lwm cov ntsuas. Cov khoom noj nrog cov zaub mov glycemic tsawg (sau ua GI) yog qhov kev xaiv zoo tshaj plaws rau kev tsim cov zaub mov noj.

Ntxiv "tus cwj pwm" ntawm carbohydrates nyob ntawm lawv hom. Cov zom zaub mov sai sai ua rau cov ntshav qabzib ntau ntxiv, uas ua rau cov rog rog, ua kom lub cev tsis txaus siab, qhov cuam tshuam ntawm kev ua haujlwm ntawm cov hlab plawv thiab lwm cov kab mob. Maj mam nqus cov carbohydrates muab cov maj mam zom zaws ntawm cov piam thaj thiab kev siv hluav taws xob thaum siv dag zog thaum tawm dag zog, uas yuav pab tswj tau lub siab xav.

Cov theem ntawm cawv ntawm carbohydrates nyob rau hauv cov ntshav qab zib qhia txog glycemic Performance index. GI piam thaj yog 100, cov polysaccharides ntxiv yog raug raws li qhov muaj nuj nqis ntawm qhov ntsuas zoo sib xws hauv qhov ntau ntawm ib txog rau ib puas. GI yog ib qho kev xav ntawm lub cev lub cev teb rau cov khoom noj carbohydrate piv rau cov piam thaj ntshiab.

Raws li GI tus nqi, txhua yam khoom noj khoom haus tuaj yeem muab faib ua ntau pawg:

• cov khoom noj nrog nce GI (ntau dua 70 units),
• cov khoom noj nrog qhov nruab nrab GI (qhov ntsuas pom ntawm ntau ntau 56 - 69 units),
• cov zaub mov nrog GI txo qis (tus nqi tsis tshaj 55 units).

Kev siv cov zaub mov GI qis muaj ntau yam txiaj ntsig:

• maj mam tso tawm suab thaj thoob plaws ib hnub,
• tswj tau qab los noj mov
• maj mam poob lawm
• kev tiv thaiv kev rog,
• kev tiv thaiv ntawm kev txhim kho thiab yam tsis xav tau ntawm ntshav qab zib.

Tab sis tib lub sijhawm, yog tias kev noj zaub mov tsuas yog muaj cov khoom siv nrog qhov tsis muaj glycemic index, lub cev tsis kam mus rau kev qhia kev tawm dag zog tsawg, cov tais diav uas ua tau raws li cov kev xav tau yog qhov nyuaj heev rau kev npaj.

Kev noj ntawm cov khoom lag luam nrog GI siab muab lub zog nce siab thiab nce lub zog, tab sis lawv muaj ob peb qhov tsis zoo:

• lub siab qhov teeb meem ntawm kev tsim ntawm ib qhov loj npaum li cas ntawm subcutaneous rog,
• kev yoo tshaib yoo nqhis,
• contraindicated rau cov neeg mob ntshav qab zib.

Ib lub rooj qhia qhov tseeb tus nqi ntawm glycemic Performance index yuav pab koj mus rau tshawb ntau yam khoom noj uas muaj cov khoom noj uas muaj carbohydrate.

Muaj ntau tus kws qhia noj haus xav kom cov khoom noj mis nyuj ua lub hauv paus ntawm kev noj haus. Lawv muaj cov khoom noj khoom haus muaj txiaj ntsig zoo, muaj cov protein zom tau yooj yim. Lawv GI thaj tsam li 15 - 80, qhov ntsuas no nce nrog nce qib ntawm cov piam thaj.

Cov theem ntawm GI (txij li 35 txog 100) hauv khob cij thiab hmoov nplej khoom yog cuam tshuam los ntawm cov khoom noj ntxiv (tsw qab ntxiv, cov qab zib, cov hmoov ci). Cov khoom tsis sib xws kuj tseem ua rau siab glycemic index. Yog tias tsis muaj teeb meem nrog cov rog dhau los, lawv tuaj yeem noj, tab sis hauv thaj chaw tsawg, thaum sawv ntxov thiab nrog lwm cov khoom noj uas ua rau kev zom zaub mov qeeb.

Cov zaub feem ntau muaj GI tsawg; ntxiv rau, lawv qhov nyob hauv cov tais diav txo tus nqi ntawm cov khoom noj carbohydrate. Txiv hmab txiv ntoo, uas suav nrog carnitine, pab txhawb kev hlawv cov roj thiab txo qis tag nrho glycemic index ntawm cov zaub mov tiav lawm.

Cov dej qab zib tau muaj ntau qhov GI, thiab qhov ntsuas no ua rau muaj cov suab thaj ntau dua. Tsis tas li ntawd, kev nqus ntawm carbohydrates accelerates dej qab zib. Raws li rau cov khoom muaj roj, nyiam dua yuav tsum tau muab rau cov tais diav npaj raws nqaij cov zaub mov rog. Cov txiv ntoo muaj qhov tsis tshua muaj GI, tab sis vim yog qhov ntau ntawm cov lipids, lawv nyuaj rau kev zom thiab qeeb zom cov zaub mov.

Tus lej ntawm ntau yam cuam tshuam rau qib glycemic Performance index. Piv txwv, GI ntawm cov khoom lag luam uas suav nrog cov hmoov txhuv nplej siab ntau ntxiv thaum kho cov cua sov. Tib txoj kev, kev sib tsoo ntawm cov khoom kuj cuam tshuam. Hauv daim foos, lawv yoog sai dua, uas cuam tshuam cov metabolism hauv cov piam thaj, tib yam siv rau hauv cov kua txiv nyem. GI nce ntxiv cov roj zaub ntxiv thaum ua noj.

Ntawm daim ntawv tshwj xeeb yog qhov muab xam GI cov khoom thaum ua cov khoom noj tsis haum rau cov neeg mob ntshav qab zib. Yog li ntawd, nws pom zoo kom laij glycemic load. Laij nws los ntawm mis:

GN = huab hwm coj cov khoom hauv grams × GI ntawm cov khoom no / 100

Txheeb xyuas cov khoom noj muaj txiaj ntsig, cov glycemic load scale hauv qab no yog siv:

• qis theem - txog li 80,
• theem nrab yog 81 - 119,
• qib siab - saum 120.

Kev siv cov zaub mov GI siab tuaj yeem ua rau muaj kev tswj hwm cov ntshav hauv lub ntsej muag. Tsis tas li ntawd, nws yog ib qho tseem ceeb rau cov neeg mob ntshav qab zib kom tswj tau lub cev qhov hnyav, thiab kev noj zaub mov zoo no tsuas yog pab txhawb kom lub cev hnyav ntxiv. Yog li, thaum ua zaub mov noj, qab zib yuav tsum tau hloov nrog cov fructose, thiab tsuas muaj khoom qab zib tshwj xeeb uas tsim los rau cov neeg mob ntshav qab zib.

Carbohydrates nrog cov roj glycemic index tsawg: siv qhov ntsuas rau kev noj haus, "noj qab haus huv" thiab "ua phem" carbohydrates

Thaum sau cov khoom noj muaj txiaj ntsig rau ntshav qab zib, kev suav cov glycemic index thiab thauj khoom tsis txaus. Nws tseem yuav tsum tau coj mus rau hauv tus account muaj hauv kev noj haus ntawm cov nqaijrog, cov rog, cov vitamins thiab cov zaub mov. Carbohydrates yuav tsum yog ib feem tseem ceeb ntawm kev noj zaub mov, txwv tsis pub muaj kev pheej hmoo ntawm ob leeg hypo- thiab hyperglycemia yog siab.

Txawm li cas los xij, kev nyiam xaiv yuav tsum tau muab rau cov khoom lag luam nrog glycemic index txog li 60-70, thiab qhov tseem ceeb, tsawg dua. Thiab thaum ua noj, nws yog ib qho tsim nyog kom tsis txhob muab kib rau hauv cov roj lossis cov tsiaj rog, ntxiv cov roj ntses ntxiv raws li mayonnaise.

Tsis ntev los no, cov zaub mov uas tsis muaj carb ntau tau dhau los ua neeg nyiam.

Tej zaum lawv pab txhawb kom poob phaus, tab sis ntawm qhov tod tes, qhov tsis muaj carbohydrates tuaj yeem ua rau cov tsos mob tsis zoo ntawd:

• tsis muaj zog
• tsaug zog
• apathy
• nyuaj siab lub xeev
• neej puas tas.

Tshwj xeeb tshaj yog cov zaub mov muaj zaub mov carb qis yog txaus ntshai rau cov neeg mob ntshav qab zib. Yog li no, koj yuav tsum ua raws li txoj cai ntawm "golden mean." Nws yog ib qho tsim nyog kom haus cov carbohydrates, tab sis lawv yuav tsum "noj qab haus huv", uas yog, maj mam zom tau.

Cov carbohydrates nyuaj uas tsis muaj glycemic index muaj nyob hauv cov khoom lag luam zoo li no:

• taum
• cov tseem lis cereals
• ib co zaub.

Cov tais diav ua los ntawm cov zaub mov no yuav tsum ua ib feem peb ntawm cov khoom noj. Qhov no muab cov kev tso tawm maj mam tawm ntawm lub zog, muaj lub txiaj ntsig zoo rau lub xeev ntawm lub plab zom mov, thiab tsis ua rau muaj qhov txawv txav ntawm cov ntshav ntawm cov ntshav nyob rau qib.

Tus so ntawm cov khoom noj muaj xws li cov zaub mov nrog qhov tsawg tsawg lossis ua tiav cov tsis muaj carbohydrates, cov no yog:

• mis nyuj thiab mis los khoom,
• txiv hmab txiv ntoo (citrus txiv hmab txiv ntoo, txiv av ntsuab) thiab zaub,
• nqaij ntshiv
• muaj roj ntses thiab nqaij ntses tsawg tsawg,
• qe
• nceb.

Lub glycemic Performance index ntawm cov khoom tuaj yeem txo ob qho thiab nce ntxiv. Piv txwv li, koj yuav tsum noj zaub ntsuab thiab txiv hmab txiv ntoo ntau dua, zam qhov kev kho cua sov. Thiab yog tias koj ua noj rau lawv, nws yog qhov zoo dua hauv daim ntawv tsis muaj npe. Tsis tas li, koj tsis tas yuav muab cov khoom noj zom kom ntov. Ib qho kev txo qis hauv GI tuaj yeem ua tiav los ntawm kev ntxiv dej vinegar thiab marinades raws nws.

Cov khoom noj nrog cov zaub mov glycemic tsawg: cov zaub mov noj txhua hnub, zaub mov ua qauv, cov cai yooj yim

Kev noj haus txhua hnub yuav tsum muaj cov khoom noj uas muaj glycemic index tsawg thiab nruab nrab, cov protein thiab cov rog. Kev noj haus glycemic tsawg yog qhov tsim nyog rau txhua tus neeg uas xav kom poob phaus, kev txom nyem los ntawm kev xav ua kom lub cev rog dhau mus.

Cov hauv paus ntsiab lus ntawm cov khoom noj khoom haus zoo no yuav tsum ua rau txhua tus neeg mob uas muaj kev pheej hmoo mob ntshav qab zib (nrog rau cov kab mob sib xyaw, tiv thaiv insulin), nrog cov kab mob ntawm cov hlab plawv, lub plab zom mov, cov kab mob urinary, endocrine pathologies.

Kev noj noj haus txhua lub lim tiam yog raws li nram no:

• Hnub Monday .
  Pluas tshais: nqaij siav, zaub tshiab, kas fes lossis tshuaj yej yam tsis muaj qab zib.
  Thib ob noj tshais: Kua thiab zaub ntug hauv paus nyias.
  Noj su: tus neeg tsis noj nqaij kua zaub, txiv hmab txiv ntoo lossis kua txiv ua qab zib.
  Khoom txom ncauj: khob khob uas tsis muaj roj thiab tsis qab zib yogurt, rosehip broth lossis kua txiv.
  Noj hmo: hau ntses nrog taum ntsuab.
• Hnub Tuesday .
  Noj tshais: ncu omelet nrog zaub.
  Thib ob noj tshais: cov tsev rog tsis muaj rog.
  Noj su: nceb los yog zaub kua zaub nrog nqaij qaib hau.
  Khoom noj txom ncauj: muaj ntau cov txiv hmab txiv ntoo, kefir.
  Noj hmo: kua txob stuffed nrog nqaij qaib lossis qaib cov txwv qaib mince tsis muaj ntses.
• Hnub Wednesday .
  Noj tshais: oatmeal, zaub xam lav nrog zaub roj thiab tshuaj ntsuab.
  Noj su: txiv apples, ob peb daim ntawm qhuav apricots.
  Noj su: borsch ntawm ib qho tsis muaj kua nqaij ntawm nqaij qaib lossis nqaij nyug, zaub xam lav tshiab lossis sauerkraut.
  Khoom txom ncauj: tsev me-tsis muaj tsev cheese, koj tuaj yeem ntxiv cov txiv pos muag.
  Noj hmo: ci ntses, buckwheat porridge.
• Hnub Thursday .
  Pluas tshais: scrambled qe, zaub ntug hauv paus nyias nrog kua.
  Thib ob tshais: yogurt.
  Noj su: ntses kua zaub yam tsis muaj mov, hau ntses nrog taum.
  Khoom txom ncauj: ib khob ntawm kefir, ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav.
  Noj hmo: tseem grain porridge, lim filet, qee cov zaub tshiab.
• Hnub Friday :
  Noj tshais: Hercules, hau qe.
  Thib ob noj tshais: cov nqaij npuas muaj roj tsawg.
  Noj su: cov nqaij ntshiv, nqaij hau nrog zaub.
  Khoom txom ncauj: txiv hmab txiv ntoo.
  Noj hmo: hau cub hake fillet, mov ci uas tsis tau ua tiav.
• Hnub Saturday :
  Cov zaub xas lav nrog cov nqaij cheese tsawg, rog ua ke.
  Noj su: txiv hmab txiv ntoo lossis kua txiv.
  Noj su: nceb kua zaub, nqaij siav, zaub stewed.
  Khoom txom ncauj: yogurt.
  Noj hmo: zaub xam lav ntawm nqaij ntses, tshuaj ntsuab thiab zaub.
• Hnub Sunday :
  Pluas tshais: ib qho porridge, 2 lub qe ntsiab.
  Noj su: txiv hmab txiv ntoo raws caij nyoog, yogurt.
  Noj su: nqaij ntshiv zaub kua zaub, hau ntses, zaub ua ib daim ntawv.
  Khoom txom ncauj: ib txhais tes ntawm cov txiv ntoo qhuav.
  Noj hmo: buckwheat, ci nqaij qaib cov txwv qaib ntxhw.

Cov ntawv qhia ua noj thiab zaub mov txawv yuav raug xaiv ntawm nws tus kheej.

Qhov loj tshaj plaws yog ua raws li cov kev cai no:

• Zam cov zaub mov GI siab
• cov ntsiab lus siab tshaj plaws ntawm cov zaub mov zom cov zaub mov carbohydrate hauv cov zaub mov noj,
• tsis txhob ntxiv qab zib rau kas fes thiab tshuaj yej, kom tshem tawm cov suab thaj thiab cov dej cawv zoo,
• tsis kam noj khoom noj txom ncauj - koj yuav tsum nruj ua raws cov khoom noj uas tau tsim,
• rau taug kev ntev, noj cov kua mis yogurt lossis kefir nrog koj kom tiv thaiv kev tshaib kev nqhis thiab tom qab sib txawv,
• koj yuav tsum rhaub roj, ua noj lossis stew nrog tsawg kawg ntawm cov roj.

Tom qab ob peb lub lis piam tom qab kev noj zaub mov tsawg glycemic, lub cev nyhav dhau heev lawm pib ploj mus, kev loj hlob tshwm, thiab kev noj qab haus huv zoo tuaj. Kev tawm dag zog lub cev yog yooj yim zam, ua pa luv, tachycardia, kub siab ploj. Kev nqhis cov khoom qab zib thiab cov zaub mov ntxig zuj zus, qhov zoo tshaj yuav ploj mus.

Piv nrog rau cov pluas noj heev "huab", cov ntsiab lus ntawm cov zaub mov glycemic tsis tshua muaj lawv qhov zoo:

• ntau yam khoom uas tso cai,
• dav tau rau kev xav thiab compose zaub mov txawv,
• zaub mov nquag uas tsis ua kom muaj kev tshaib plab,
• tus nqi pheej yig
• Haum rau yuav luag txhua tus neeg hauv tsev neeg.

Txhawm rau kom ruaj ntseg rau cov khoom noj, cov khoom noj uas muaj glycemic index tsawg yuav tsum tsis txhob monotonous. Qhov loj tshaj plaws yog kom tshem ntawm lub zog kev vam khom rau kev sib tw ua kom qab, tab sis tsis noj zaub mov zoo.

Txawm li cas los xij, yuav luag txhua tus neeg los ntawm qee lub sijhawm mus saib lub siab xav sim cov "txwv tsis pub txiv ntoo" - tej yam qab zib, muaj kev phom sij thiab tsis rog. Txhawm rau tiv thaiv kev cuam tshuam ntawm kev noj zaub mov, koj tuaj yeem kho koj tus kheej rau cov khaub noom, ib qho khoom qab zib lossis khoom qab zib ib zaug ib lub lim tiam (piv txwv li, hnub so).

Cov khoom muaj cov roj carbohydrates tsis tsuas muaj cov ntsiab lus calorie, tab sis kuj muaj glycemic index. Qhov ntsuas no tseem ua rau cov neeg yuag thiab lub cev hnyav dua. Yog li no, thaum muab tso ua ke ib qho khoom noj rau qhov poob phaus, nws tsim nyog txiav txim siab glycemic index ntawm cov khoom.

Glycemic Performance index ntawm ib yam khoom - yog dab tsi?

Lub glycemic Performance index (GI) yog hais txog tus nqi ntawm kev rhuav tshem ntawm cov khoom noj carbohydrate, piv rau tus nqi ntawm cov piam thaj hauv cov piam thaj. GI piam thaj sib npaug nrog 100 ntsuas.

Qhov sai dua cov khoom tawg, qhov siab dua nws GI. muab faib ua pab pawg nrog cov qib siab, nruab nrab thiab qis glycemic index.

Vim li cas coj mus rau hauv tus account glycemic index ntawm cov khoom thaum poob phaus?

Cov zaub mov nrog lub siab glycemic Performance index yog zom sai thiab txhawb nqa. Hauv kev teb, peb txoj kev txiav tawm sai sai tso cov tshuaj insulin nyob rau hauv thiaj li yuav faib cov piam thaj "tshaj" thoob plaws hauv lub cev thiab ib nrab hloov nws mus rau rog. Tsis tas li ntawd, cov kua dej insulin tiv thaiv qhov tawg ntawm cov rog uas twb muaj nyob hauv lub cev rov qab rau hauv qabzib.

Cov zaub mov ntau dua nrog GI siab ib tus neeg noj ib hnub, cov insulin ntau dua yuav raug tso tawm. Thiab qhov no txhais tau hais tias nyob hauv nws lub cev cov laus yog khaws cia thiab muaj roj tshiab yog tsim. Raws li qhov tshwm sim, hnyav nce ntxiv.

digested rau ntev thiab tawg cia maj. Raws li qhov tshwm sim, tsis muaj kev nce siab ntxiv rau cov piam thaj hauv cov ntshav, thiab cov tshuaj insulin tsis nrhiav ua txoj haujlwm ua kom muaj cov rog ntau.

Qhov xaus tau yooj yim: hauv cov khoom noj rau qhov hnyav poob yuav tsum muaj ntau cov zaub mov nrog nruab nrab thiab qis glycemic index. Tab sis tsis txhob tsis kam ua zaub mov nrog GI siab. Ntau ntawm lawv muaj cov vitamins thiab minerals tsim nyog rau lub cev. Tsuas yog, cov khoom lag luam no yuav tsum muaj nyob rau ntawm cov ntawv qhia zaub mov ntau tsawg.

Yuav ua li cas kom txo glycemic Performance index ntawm ib qho khoom?

Cov glycemic index ntawm cov khoom noj uas muaj cov khoom siv carbohydrate yog cuam tshuam los ntawm txoj kev lawv ua thiab npaj, qhov zoo li thiab ua ke nrog lwm cov khoom. Khoom noj muaj protein ntau (nqaij, qe, tsev cheese) ua kom qeeb ntawm cov txheej txheem ntawm kev zom thiab kev txig ntawm cov piam thaj, thiaj li txo GI. Piv txwv li, nplej zom nrog cov nqaij ntses muaj ntau dua glycemic Performance index dua li nplej zom nrog kua ntses lws suav.

Ua kom qis dua qhov nqus ntawm cov piam thaj thiab kev sib xyaw ntawm cov zaub mov uas muaj carbohydrate nrog cov rog.Nws yog qhov zoo dua los ua ke cov zaub mov zoo li no nrog cov rog zaub thiab nqaij ntses. Pab txo glycemic index thiab ua ke nrog cov zaub mov acidic.

Cov khoom lag luam uas muaj qib qis dua kev ua tiav los ntawm kev noj haus fiber ntau thiab cov txiv hmab txiv ntoo siav tsawg muaj GI qis.

Koj tuaj yeem txo cov glycemic index siv txoj kev npaj ntawm cov khoom. Piv txwv li, cov qos yaj ywm ci thiab al dente pasta muaj qis dua GI dua li cov qos yaj ywm ua noj thiab cov nplej zom dhau.

Peb lub cev nqus cov carbohydrates ntawm ntau cov zaub mov ntawm cov khoom sib txawv. Carbohydrates kuj nce qib ntshav qab zib kom nyob ntawm tus nqi.

Lawv hu ua tus nqi ntawm kev ua kom yoo ua zaub mov thiab nce ntshav qab zib. Lub glycemic Performance index (GI) yog ntsuas ntawm lub ntsuas muaj ntawm 0-100 thiab ntau dua qhov ntsuas.

Raws li cov nplai, kev noj haus tau muab tso ua ke raws li glycemic index txhawm rau kom tshem tau cov phom sij dhau ntawm lub cev, tiv thaiv lossis kho ntshav qab zib.

Xwm tau hais kom muab lub neej rau lub zog kis tau sai los ntawm lub cev los ntawm cov khoom noj nrog lub siab glycemic index. Vim tias muaj fiber ntau, qhov nqus ntawm cov khoom uas muaj qis lossis xoom GI qeeb qeeb.

Nws yog ib qho tseem ceeb kom paub. Nquag noj zaub mov uas muaj GI siab ua rau lub cev ua kom lub plab zom mov tsis zoo hauv lub cev, thiab nce ntshav qab zib. Nyob rau tib lub sijhawm, ib tug neeg pheej hnov ​​qab kev tshaib plab thiab muaj kev ntxhov siab. Lub cev pib nquag tsim kev ua kom muaj roj ntau hauv cov nqaij mos, ua kom muaj teeb meem.

Cov concentration ntawm cov piam thaj hauv cov ntshav yuav ib txwm muaj siab hauv qab zib hniav, uas muab ob peb dia suab thaj hauv tshuaj yej, noj cov khoom qab zib thiab txiv hmab txiv ntoo tas li. Tom qab ntawd cov tshuaj insulin yuav tsawg, cov txheej txheem kev zom zaub mov yuav zom kom poob.

Yog vim li cas yog rog tso?

Qhov muaj roj tsawg, cov txiaj ntsig GI carbohydrate tuaj yeem tsim tawm tam sim ntawd ntau ntawm lub zog tom qab nws tau ua kom huv si thiab nqos tsis tau. Hauv kev sib txuas nrog dhia hauv qab zib, lub cev txuas cov insulin los txo qis nws qib thiab khw muag khoom lub zog "hauv kev ceev", tso nws ua cov rog rog.

Cov khoom siv uas muaj calorie ntau, tab sis tsis muaj rog, cov zaub mov tsis txaus yuav ua rau lub zog rau lub cev tsis muaj dhia hauv qab zib rau ob peb teev thiab tuaj yeem pab kom yuag poob. Tau kawg, ib qho khoom noj rog rog yuav dhau mus rau sab saum toj hauv calories, tab sis qhov glycemic index yuav tsawg. Tam sim no insulin tsis tas yuav "khaws" cov piam thaj hauv txheej rog, yog li lub duav thiab lub duav yuav tsis nce ntxiv.

Kev noj zaub mov noj ntawm glycemic Performance index yog qhov tsim nyog rau cov neeg mob ntshav qab zib kom tswj cov ntshav qab zib kom tsawg, uas xav kom zam kab mob phom sij no thiab kho lawv daim duab.

High GI Khoom Pab Pawg

Nruab Nrab GI Khoom Pab Pawg

Tsawg GI Khoom Pab Pawg

Noj cov theem

Siv cov ntxhuav 2 thiab 3, noj cov zaub mov raug suav raws li glycemic index. Tsawg GI ntawv qhia zaub mov tuaj yeem raug phased. Nyob rau thawj qib, ntawv qhia zaub mov yog tsim ntawm cov khoom lag luam nrog GI qis rau 1 lub lis piam lossis 2. Lub sijhawm no, ntshav qab zib thiab qhov hnyav yuav poob los ntawm 2-4 kg.

Ntawm theem ob, qhov txiaj ntsig yog tsau, cov khoom lag luam rau cov ntawv qhia tuaj yeem nqa nrog GI qis thiab nruab nrab. Nws tseem tuaj yeem kav ntev li 1-2 lub lis piam. Yog tias tsim nyog thiab thaum tsis muaj kev tshaib kev nqhis, theem ob yuav tuaj yeem txuas ntxiv raws li theem ntawm cov piam thaj hauv cov ntshav, cov xwm txheej dav dav.

Cov mob tseem ceeb rau kev noj zaub mov nrog qhov qis glycemic index yuav tsum tsis txhob suav nrog cov khoom siv txhua hnub hauv cov zaub mov nrog cov khoom qab zib ntxiv: qab zib thiab zib ntab hauv theem ob. Nws raug tso cai "pamper" lub cev nrog tshuaj yej lossis kas fes - 1 zaug hauv ib lub lis piam. Kev noj cov hmoov txhuv nplej siab muaj ntau yam tsawg: txiv tsawb, pob kws, txhuv dawb, qos yaj ywm.

Qeb peb theem yog tsim nyog los tswj cov ntshav qab zib thiab lub cev zoo. Nws yog qhov zoo dua los noj cov zaub mov koj nyiam ntawm rooj 2 thiab 3. Hauv cov ntawv qhia zaub mov noj rau ntawm glycemic Performance index, koj tuaj yeem suav 1-2 yam khoom los ntawm lub rooj 1. Txhua hnub, cov khoom lag luam hloov pauv.

Nws yuav tsum nco ntsoov tias yog tias cov metabolism thiab cov khoom noj hauv lub cev tsis cuam tshuam, ces lub zog ntawm cov khoom lag luam nrog GI siab tsis tuaj yeem nkag mus rau hauv cov leeg qhov chaw uas tsis txaus. Nws mus tam sim ntawd rau ib qho khoom qab zib nrog cov roj ntsha rog. Ntawm qhov tsis xis nyob, tsis muaj zog thiab kev tshaib kev nqhis, ntau ntawm cov zaub mov yuav tsis ua rau cov leeg muaj zog, tab sis yuav ntxiv qhov hnyav.

Cov khoom noj muaj txiaj ntsig zoo li cas?

Lub ntsiab ntawm cov khoom noj yog cov zaub mov txhua lub lim tiam rau glycemic indices lossis rau txhua txhua hnub hauv qab no:

• Hloov cov carbohydrates yooj yim nrog cov carbohydrates txoj hauv kev txiav txim siab kom tsis suav dhia hauv qab zib saum toj ib txwm,
• Kev zam rau qhov poob qis hauv qab zib - qhov ua rau kev tshaib kev nqhis thiab cov rog rog nyob rau hauv cov nqaij mos ntawm lub plab thiab ncej puab vim noj cov zaub ntxiv tsis yooj yim,
• Kev suav cov khoom noj ntawm cov khoom noj uas muaj carbohydrates rau qhov nqus ntev, ua rau lub cev ntev ntev.

Txhawm rau khaws cov duab thiab tshem tawm cov ntshav qab zib:

• Hloov mus rau 5-6 pluas zaub mov ib hnub hauv me me ntawm tib lub sijhawm,
• Pluas mov kawg tau hais kom tas 2-3 teev ua ntej yuav pw ib hmos,
• Txo lossis txo kom tsawg li lub tais los ntawm cov khoom tiav ib nrab thiab cov khoom lag luam nrog cov rog tsis pom zoo,
• Cov nqaij uas tsis muaj roj thiab nqaij ntses, cov kab luav thiab nqaij qaib yuav tsum tau suav nrog cov khoom noj ntawm cov theem peb hauv cov khoom me me,
• Tsis txhob nthuav tawm cov khoom lag luam rau kev kho cua sov ntev - GI yuav qis dua
• Paub txog cov rog nyob rau hauv cov khoom, piv txwv li, hauv cov txiv ntoo nrog GI tsawg, cov ntsiab lus ua rog.

Nws yog ib qho tseem ceeb kom paub. Lub glycemic Performance index ntawm cov khoom lag luam tib yam yuav txawv: cov khoom noj sib tsoo muaj ib qho qis GI dua li kev ua zaub ua noj ua qauv ntawm cov huab cua flakes thiab paj kws, thiab cov qos yaj ywm hau tau txais txiaj ntsig zoo dua cov qos yaj ywm los yog ci lub taub.

Muaj ntau ntawm cov khoom noj khoom haus muaj zog raws li cov khoom noj zoo thiab phem carbohydrates. Raws li kev coj ua qhia, ntawm lawv, glycemic qhov ntsuas ntawm kev noj zaub mov tshwj xeeb yog muaj txiaj ntsig zoo yog tias nws tau ua kom zoo. Thaum xub thawj, nws zoo li nyuaj, vim tias koj yuav tsum xav txog tag nrho GI ntawm cov khoom noj ib hnub. Qhov tseeb, txhua yam yog qhov yooj yim heev, yog tias koj kawm siv rooj, tsom rau cov ntawv qhia zaub mov noj thiab ua zaub mov txawv twb tsim rau qhov no. Tab sis qhov txiaj ntsig tuaj yeem ua tiav dhau txhua qhov kev cia siab.

Kev noj zaub mov hypoglycemic yog raws li lub tswvyim ntawm glycemic Performance index (npe ntawv luv - GI), uas tau muab rau txhua cov khoom uas muaj cov khoom noj uas muaj carbohydrate. Cov duab no tsis tau coj los ntawm lub qab nthab. Txij li lub sijhawm thaum Dr. Jenkins qhia lo lus mus rau kev kho mob hauv xyoo 1981, cov kev tshawb fawb tau txuas ntxiv los txiav txim qhov ntsuas no rau cov khoom noj sib txawv. Yog li no, cov ntxhuav coj ua raug hloov kho tas li nrog cov ntaub ntawv tshiab.

Qee cov khoom lag luam, ib zaug hauv lub cev, ua rau lub ntsej muag dhia hauv cov ntshav qab zib. Qhov no ua rau kom muaj kev tso tawm ntau ntxiv ntawm cov kua dej. Nws ntau dhau ntawm cov txheej txheem ntawm lipolysis, thiab cov zaub mov tsis mus rau lub zog, tab sis khaws cov rog. Cov no yog qhov sib xyaw cov carbohydrates "tsis zoo", uas tau muab tso rau GI siab. Lawv coj mus nce phaus.

Lwm cov khoom lag luam zom yooj yim thiab nqus tau qeeb, tsis tas yuav ua rau muaj suab thaj hauv qab zib. Nws nce, tab sis me ntsis thiab tusyees. Cov tshuaj Insulin yog tsim tawm hauv cov cawv - kom pab txhawb lipolysis thiab tsis txhob tso cov rog rog cia, xa mus rau txoj hauv kev, los tsim lub zog. Qhov no yog li cas "zoo" carbohydrates ua, uas yog tus cwj pwm los ntawm GI tsawg. Lawv pab ua kom poob phaus.

Tam sim no txoj ntsiab cai ntawm kev noj zaub mov glycemic pom tseeb: noj zaub mov feem ntau nrog GI tsawg - thiab poob phaus. Tab sis cov carbohydrates tsis zoo yuav tsum raug zam. Hmoov tsis, ntau cua thiab qab zib ntog hauv lawv pawg. Tab sis tom qab ntawd lawv tau tawm tsam kev tshaib plab txhawm rau txhawm rau tiv dhau qhov txwv cov zaub mov.

Ib tus GI qis yog suav tias yog qhov ntsuas tsawg dua 35. Qhov nruab nrab yog 40-55. Siab - ntau dua 60. Thawj pab pawg ntawm cov zaub mov tuaj yeem noj ua ib feem ntawm glycemic noj haus (tab sis tsis pub dhau vim li cas). Qhov thib ob - qee zaus ntxiv rau kev noj haus (tsis ntau tshaj 1 zaug hauv ib hnub). Qhov thib peb yog cais tawm ntawm cov ntawv qhia zaub mov kom meej.

Cov ntsiab cai kev noj zaub mov zoo

Daim ntawv qhia glycemic yog qhov ntsuas uas ntsuas qhov kev tawm tsam ntawm tib neeg lub cev mus rau kev tau khoom thiab ua rau muaj qhov hloov pauv hauv cov piam thaj hauv ntshav. Txhua yam ntawm cov khoom lag luam hauv cov khoom noj muaj nws tus kheej GI, txij li 0 txog 100 (100 yog qhov ntsuas ntawm cov txiaj ntsig ntawm cov kua nplaum ntshiab). Carbohydrates muaj qhov siab tshaj GI. Kev noj zaub mov zoo hypoglycemic muaj nyob rau hauv qhov kev tawm tsam ntawm "sai" carbohydrates thiab hloov rau lawv nrog cov qeeb dua. Qhov ntau npaum li cas ntawm cov khoom noj protein hauv cov zaub mov tsis txwv, vim GI ntawm cov khoom muaj protein yog 0.

Ntawm cov ntsiab cai kev noj haus:

• Cov zaub mov nrog glycemic Performance index hauv qab 70 yeej muaj nyob hauv cov zaub mov noj.
• Cov zaub mov yuav tsum nquag, hauv seem me me (qhov zoo tshaj - 5-6 cov zaub mov hauv ib hnub).
• Cov ntsiab lus calorie tsis tuaj yeem tswj tau, tab sis los ntawm kev ntxwm ntxig, noj hmo yuav tsum yooj yim ob zaug ua tshais.
• Nws pom zoo kom noj hmo 2-3 teev ua ntej yuav mus pw.
• Nco ntsoov haus tsawg kawg yuav tsum haus 2 liv dej huv lub hnub.
• Txoj kev ua noj ua haus yog hau, txhawm, ci. Koj tsis kib.

Txij nkawm

Dab tsi tso cai rau koj kom ua tiav cov khoom noj ntawm cov khoom uas muaj glycemic index tsawg:

• 2-3 kg poob hauv 1 lub lis piam - yog, qhov tshwm sim yog deb ntawm qhov xav tsis thoob, tab sis tas li,
• kev txuag kev siv hluav taws xob thiab kev siv thaum nruab hnub vim kev siv cov khoom noj carbohydrates,
• txo cov cholesterol nyob hauv cov ntshav,
• ntxiv dag zog rau cov hlab plawv hlab ntsws (qhia tias tsis muaj teeb meem dab tsi nrog nws thaum pib),
• txhim kho ntshav qab zib.

Ntxiv rau, kev cuam tshuam tsis tshua muaj tshwm sim rau cov zaub mov glycemic vim tias kev tshaib kev nqhis los cuam tshuam los ntawm tib lub carbohydrates. Thiab cov protein nrog cov rog tsis poob rau hauv qhov txiav npluav, uas tseem nyiam.

Cov Yuav Tsum Tau Ua

Nrog kev noj zaub mov glycemic, tso dag yog qhov tsis zoo, vim tias cov khoom noj zoo li no cuam tshuam ncaj qha rau cov ntshav thiab lub xeev ntawm cov hlab plawv ua ke. Yog li, tsis yog txhua tus yuav tsum txaus siab rau nws cov hauj lwm zoo. Muaj ib tug xov tooj ntawm contraindications - ib daim ntawv teev cov kab mob nyob rau hauv uas xws li cov txheej txheem yuav paug ib lub xeev ntawm kev noj qab haus huv. Cov no suav nrog:

• mob rwj, mob plab zom mov thiab lwm yam teeb meem nrog lub plab zom mov,
• kev nyuaj siab mob hlwb
• lub raum tsis ua hauj lwm
• kab mob ntev
• kev nyuaj siab ntev
• lub plawv tsis ua hauj lwm
• varicose leeg, mob ntsws, hemophilia thiab lwm yam kab mob ntshav ncig.

Nyias, nws yuav tsum tau hais txog kev xeeb tub thiab pub niam mis. Cov kev cai no lawv tus kheej yog contraindications rau kev noj haus, thiab glycemic tsis muaj qhov tshwj xeeb. Kuj tseem muaj hnub nyoog txwv: cov tshuaj insulin yog qhov tsis muaj txiaj ntsig rau cov menyuam yaus, cov hluas thiab cov laus.

Ntshav qab zib mellitus yog muaj teeb meem tsis sib haum rau cov khoom noj zoo li no. Ntawm ib sab, nws tau tsim thaum chiv thawj rau nws txoj kev kho mob. Ntawm qhov tod tes, cov kws kho mob tau hais tias tsis muaj kev lees paub tseeb txog ntawm pov thawj ntawm cov txiaj ntsig ntawm cov kev poob phaus xws li kev kuaj mob no. Niaj hnub no qhov no tsuas yog qhov kev xav kwv yees, tab sis cov kws kho mob ntshav qab zib tau xav kom lawv cov neeg mob mus noj zaub mov glycemic.

Pros thiab cons

Nrog rau tag nrho nws cov tau zoo, kev noj zaub mov glycemic tseem muaj kev tshaib plab, thiab nws muaj qhov tsis zoo uas koj yuav tsum paub ua ntej.

• high efficiency
• normalization ntawm metabolic kev,
• tau noj zaub mov zoo,
• vam meej tiv thaiv kev quav yeeb quav cawv,
• tsis muaj kev tshaib kev nqhis
• yam tsawg kawg ntawm kev cuam tshuam
• ntxiv dag zog rau kev tiv thaiv
• saturation ntawm lub cev nrog cov vitamins tsim nyog (kom muaj txiv hmab txiv ntoo thiab zaub ntau hauv cov zaub mov),
• tsis muaj tsis txaus nyob rau hauv tus piv,
• ntshav insulin thiab roj tswj
• siab stabilization,
• mus ob peb vas txhim kho.

• qhov xav tau ntawm lub zog thiab lub zog ntawm tus cwj pwm, raws li koj yuav tsum tso khoom qab zib, ncuav pastries, mov ci thiab lwm yam "kev xyiv fab hauv lub neej",
• dubiousness ntawm kev tawm tswv yim: qhov cuam tshuam ntawm GI rau qhov kev poob phaus tsuas yog qhov theoretical kwv yees uas tseem tsis tau muaj pov thawj
• muaj kev pheej hmoo ntawm "tau txais hooked" ntawm cov rog rog uas txo qis qhov ua tau ntawm kev noj haus,
• cov txiaj ntsig tau zoo tsuas yog ua tiav nrog kev ua raws lub sijhawm ntev,
• thoob plaws qhov kev poob phaus, koj yuav tsum khaws ib lub rooj ntawm glycemic index ntawm cov zaub mov ua ntej koj lub qhov muag kom koj tsis txhob noj khoom noj yam tsis raug txwv.

Cov ntsiab lus ntawm kev noj haus

Professor David Jenkins tau kawm ntev ntev tias kev noj tej khoom noj uas muaj carbohydrate muaj feem cuam tshuam rau lub cev ntawm cov ntshav qab zib li cas.

Raws li nws muab tawm, tsis tsuas yog qab zib, tab sis kuj cov zaub mov muaj nplua nuj nyob rau hauv cov hmoov txhuv nplej (mov dawb, nplej zom, buns, qos yaj ywm) nce ntshav qab zib ntau ntau.

Tom qab ntawd, nws nthuav tawm qhov tseem ceeb ntawm glycemic indices ntawm ntau yam zaub mov, uas tau muab cov kev tshawb fawb tshiab. Raws li koj paub, qhov glycemic index (GI nqi) qhia tau hais tias sai npaum li cas qhov kev nqus ntawm carbohydrates yog nqa tawm, thiab yuav ua li cas cov concentration ntawm cov piam thaj tau hloov kho thaum siv ib lossis lwm yam khoom.

Qhov sai hloov cov zaub mov rau hauv cov kua nplaum tshwm sim, qhov ntau dua nws GI. Hauv cov tshuaj no, nws sib npaug nrog 100. Nws yog hmoov heev (txog 70), hmoov txhuv nplej siab thiab zaub mov qab.Tab sis qis tshaj plaws rau qee cov txiv hmab txiv ntoo thiab zaub uas tsis muaj hmoov nplej.

Lub hom phiaj tseem ceeb ntawm tom kawg yog li nram no: qabzib kev coj. Nws tuaj yeem xa nws mus rau "kev ua haujlwm sai" (yog tias tus neeg mob koom nrog kev ua si thiab xav tau roj) lossis hloov nws mus rau hauv lub cev rog (yog tias tus neeg mob ua haujlwm hauv chaw ua haujlwm thiab ua lub neej nyob ntsiag to).

Qhov xwm txheej thib ob muaj qee lub caij tsis zoo nkauj heev. Ua ntej tshaj plaws, ib tus neeg pib nce ceeb thawj sai, tom qab ntawd lub zog ua haujlwm tau sau tseg thiab, vim li ntawd, nws yuav npau taws, vim lub cev maj mam nres "pom" cov piam thaj thiab "mloog" rau insulin.

Tom qab ntawd, tus neeg mob ntsib lub ntsej muag ntawm tus mob plawv thiab lwm yam mob ntshav qab zib. Yog li, ib yam dhau ntawm cov tshuaj tua kab mob ntshav qab zib thiab piam thaj hauv cov ntshav pib tsim kev puas tsuaj rau txhua yam hauv nruab nrog cev.

Yog tias peb tham txog cov khoom ntawd xws li kev noj haus los ntawm glycemic Performance index, cov zaub mov rau lub lim tiam tau sau los ntawm siv lub rooj ntawm GI cov khoom lag luam.

Cov zaub mov noj tsim nyog rau cov tais diav nrog glycemic qis rau kev poob phaus ntawm cov zaub mov yuav pab kom tshem ntawm cov phaus ntxiv, tiv thaiv thiab txawm tias kho ntshav qab zib.

Raws li koj paub, lub zog tseem ceeb kis tau sai dua ntawm lub cev ua tsaug rau cov khoom noj muaj qhov siab GI. Vim tias muaj fiber ntau, qhov kev kwv yees ntawm cov khoom uas muaj tsawg heev los yog xoom GI tshwm sim ntau qeeb.

Glycemic index khoom noj khoom haus - pib qhov twg?

GI yog tus nqi uas cov qib piam thaj nce siab tom qab noj cov zaub mov uas muaj cov carbohydrates.

Cov neeg uas xav kom poob phaus yam tsis tau ua raws li kev noj zaub mov nruj yuav tsum paub lawv tus kheej nrog cov ntsiab cai ntawm khoom noj khoom haus no.

Tsawg tus neeg paub tias thaum nws ua raws, ib tus neeg tuaj yeem noj cov ncuav "muaj cai", thiab chocolate. Ntxiv mus, qhov hnyav tseem yuav poob sai sai.

Cov zaub mov uas muaj glycemic siab muaj xws li: bakery cov khoom ntawm cov hmoov nplej zoo tshaj plaws, qos yaj ywm dog dig, nplej polished, kua qab zib, qee hom txiv hmab txiv ntoo. Tab sis cov khoom lag luam nrog tus nqi qis muaj xws li bran cij, mov ci, zaub qhwv, qab zib thiab qaub txiv hmab txiv ntoo thiab zaub hauv lawv pawg.

Qhov Cuam Tshuam cuam tshuam GI

Txhawm rau soj ntsuam kom zoo rau kev kawm tiav ntawm glycemic index ntawm ib yam khoom, ntau yam yuav tsum tau coj mus rau hauv tus account, txij li hom suab thaj (yooj yim lossis ntau), cov qauv tshuaj ntawm carbohydrates, cov ntsiab lus ntawm kev noj haus fiber ntau hauv cov zaub mov cuam tshuam rau kev zom zaub mov ntawm cov zaub mov thiab, raws li cov qib ntawm cov piam thaj hauv cov ntshav, lipids, cov nqaijrog, nrog rau qhov ntsuas kub, ntsuas kub, hom thiab lub sijhawm ntawm kev kho cua sov.

Hauv qab no yog cov kab lus hais tias muaj kev cuam tshuam zoo rau qib GI ntawm qee cov khoom lag luam:

1. hom ntawm cov ntaub ntawv raw, cov xwm txheej ntawm kev cog qoob loo lossis tsim khoom, thiab cov zaub thiab txiv hmab txiv ntoo, cov qib ua tiavCov. Piv txwv li, cov txhuv dawb puag ncig tau muaj GI siab - 71. Tab sis nws tuaj yeem hloov nrog hom muaj txiaj ntsig zoo dua ntxiv hu ua basmati nrog qhov taw qhia ntawm 55. Qhov ntsuas ntawm kev loj hlob, tshwj xeeb tshaj yog cov txiv hmab txiv ntoo thiab cov txiv ntoo, muaj qhov tseem ceeb: yog li, GI ntawm cov txiv tsawb siav muaj ntau dua unripe ,
2. rog lub tebchawCov. Lawv ua rau blunt qhov khiav tawm ntawm cov khoom noj los ntawm lub plab, yog li nce lub sijhawm nws zom tau. Fabkis kib ua los ntawm khov raw cov khoom muaj qis GI dua li cov zaub mov zoo sib xws ua los ntawm cov khoom tshiab,
3. muaj protein ntau. Cov khoom noj uas muaj cov khoom noj khoom haus no muaj qhov muaj txiaj ntsig zoo rau kev zais ntawm cov tshuaj hormones hauv plab hnyuv plab. Qhov no pab txo qis glycemia,
4. carbohydrates. Cov suab thaj yooj yim tuaj yeem ua rau muaj ntshav qab zib ntxiv. GI ua kom zoo zoo yog kwv yees li 70,
5. degree ntawm kev ua. Kev sib tsoo, nyem cov kua txiv, nrog rau lwm txoj kev siv dag zog tuaj yeem rhuav tshem cov hmoov txhuv nplej siab. Qhov no yog dab tsi pab cov zaub mov sai dua. Thiaj li, GI ntawm cov zaub mov tau nce siab dua.Ib qho piv txwv ntawm cov khoom noj uas mus rau qhov ntsuas kev ua tiav uas yog cov khob cij dawb. Hauv nws, cov hmoov txhuv nplej siab yuav luag "gelled", yog li yuav luag txhua yam yog zom. Tab sis carbohydrate sib txuas los ntawm kev ua kom zoo pasta muaj ib lub qauv ntom uas pab txo cov enzymatic hydrolysis ntawm cov hmoov txhuv nplej siab, uas, raws li, tsis yooj yim zom. Txawm hais tias kev hloov cov duab ntawm cov khoom muaj cov txiaj ntsig GI. Qos yaj ywm, hau thiab noj nyob rau hauv daim, boasts ib qis qis dua mashed qos yaj ywm. Ib qho Kua hauv nws tag nrho kuj tseem muaj ntau yam muaj txiaj ntsig zoo dua li kua txiv los ntawm nws,
6. kev kho cua sovCov. Kev ntsuas kub, lub sijhawm ua haujlwm, thiab lwm yam muaj peev xwm hloov qhov pib GI. Raws li koj paub, cov nplej dawb dawb siav rau lub xeev ntawm cov nqaij npuas siav tau txais 90 hloov ntawm qhov ntsuas 70. Thaum lub sijhawm ua noj, kua thiab qhov kub thiab txias ua rau cov hmoov txhuv nplej hloov thiab nws hloov mus rau hauv daim ntawv uas zoo li jelly, uas yooj yim ua rau lub cev qhuav ntawm cov kua zaub ua kom muaj pa thiab ua tiav tam sim ntawd.
7. muaj muaj fiber ntau. Cov nyhuv ntawm qhov ntsuas hauv lo lus nug nyob ntawm nws ntau yam: soluble fibers nce viscosity ntawm cov zaub mov zom, uas txo qis nws cov kev txav raws cov hnyuv thiab inhibits qhov cuam tshuam ntawm gastric enzymes. Yog li ntawd, cov kab mob sib duav nws tus kheej kuj tseem ncab ntev. Vim tias cov tshuaj no muaj GI tsawg dua, cov ntshav qab zib cov ntshav nce tsis nce ceev heev.

Cov pluas noj zaub mov noj

Cov qauv ntawv qhia zaub mov nrog tus lej glycemic rau kev poob phaus rau ib hnub:

• thawj zaug noj tshais: porridge, ob lub ci los ntawm rye qhob cij nrog cheese, tshuaj yej tsis muaj qab zib,
• tshais thib ob: txiv kab ntxwv
• noj su: zaub kua zaub
• txom ncauj yav tav su: ib khob ntawm kefir,
• noj hmo: hau zaub caij muaj roj sunflower.

Xav txog cov zaub mov nrov tshaj plaws rau cov zaub mov glycemic index qis.

Nqaij qaib nrog nceb:

Daim hlais cov ncuav ci thiab cov hauv paus me yuav tsum muab tso rau hauv lub lauj kaub thiab kib nrog roj.

Tom ntej no, ntxiv cov nceb, ntsev thiab kua txob. Tom qab ntawd, qhov loj yog tau dej thiab ncu 20 feeb.

Zaub xam lav:

Ua ntej koj yuav tsum tsuav zaub xam lav, txiv lws suav, dib thiab zaub txhwb nyug. Tag nrho cov no yog sib xyaw, muaj kev nyab nrog cov txiv ntseej roj thiab cov kua ntses mustard.

Glycemic Performance index kev ntsuas kev noj haus yog qhov ntau. Raws li kev ntsuam xyuas ntawm cov neeg mob ntshav qab zib thiab poob phaus, kev noj haus zoo li no tsis yog pab tau zoo xwb, tabsis kuj muaj cov txiaj ntsig zoo rau kev noj qab haus huv.

Related videos

Dab tsi yog glycemic Performance index rau poob ceeb thawj? Qhov qes glycemic qes yog dab tsi? Cov ntawv qhia zaub mov rau lub lim tiam - yuav ua li cas? Cov lus teb hauv video:

Glycemic Performance index thiab poob ceeb thawj muaj qhov sib txuas zoo. Los ntawm tsab xov xwm no peb tuaj yeem xaus tias cov khoom lag luam tsawg, qis dua lawv GI. Tib yam zaub mov yuav muaj qhov sib txawv nyob ntawm qhov kev ua tiav. Lub glycemic index rau cov neeg poob phaus ua lub luag haujlwm tseem ceeb, tab sis koj kuj yuav tsum tau them sai sai rau cov ntsiab lus rog hauv cov zaub mov, uas yuav tsum muaj tsawg.

• Stabilizes qib qab zib kom ntev
• Rov kho cov tshuaj insulin pancreatic

Moog kawm ntawv ntxiv. Tsis yog qaug tshuaj. ->

Ntev

Kev noj haus GI tsis yog nrawm nrawm ntawm qhov ceev ntawm kev ua tiav cov txiaj ntsig poob phaus. Qhov nruab nrab, nws lub sijhawm yog 3 lub lis piam. Nws ntseeg tau tias hauv 21 hnub xwb nws tuaj yeem tsim txoj kev coj tus cwj pwm tshiab, thiab kev noj zaub mov tsis muaj kev zam. Cov txiaj ntsig zoo tshaj plaws ntawm kev poob phaus los ntawm glycemic index yog 6 lub lis piam (2 lub lis piam rau txhua theem ntawm kev noj haus). Qhov hnyav nruab nrab poob rau txhua 7 hnub yog 1-2 kg. Hauv thawj 2 lub lis piam, cov ntsuas no tuaj yeem nce mus rau 2-3 kg rau lub sijhawm txij hnub Monday txog hnub Sunday.

Dab tsi tau thiab noj tsis tau?

Kev noj zaub mov glycemic index suav nrog kev noj zaub mov nrog GI tsawg thiab nruab nrab GI qhov tseem ceeb thiab kev tsis kam lossis hnyav txwv cov zaub mov nrog cov ntsiab lus siab.Cov zaub mov no tseem pom zoo rau cov neeg mob ntshav qab zib. Cov kab ntawv qhia pom dab tsi glycemic Performance index muaj nuj nqis rau cov no lossis lwm cov zaub mov muaj, dab tsi yog pom zoo kom noj, thiab hom zaub mov zoo li cas yog qhov tsis yooj yim sua.

Lub glycemic Performance index nyob ntawm tus txheej txheem ntawm kev npaj: GI ntawm tib cov khoom hauv daim ntawv tshiab thiab tom qab kev kho cua sov yuav txawv ntau zaus.

Txawm hais tias ua dhau kev noj haus, ntau tus yeej tsis poob phaus. Qee tus pib rov zoo li qub los ntawm ib qho av ntawm lub txiv av. Nws yog txhua yam txog glycemic Performance index. Kev noj haus uas muaj cov khoom noj uas muaj zaub mov qis, pab ua kom poob hauv qhov tsis muaj tshaib plab, rhuav tshem thiab, qhov tseem ceeb tshaj plaws, yam tsis muaj qhov hnyav ntxiv.

Nyeem kab lus no

Cov nyhuv ntawm GI ntawm lub cev

Lub sij hawm glycemic Performance index yog siv los ntawm cov kws tshwj xeeb hauv kev noj qab haus huv, zoo li endocrinologist. Lub tswv yim nthuav tawm yog los ntawm Canadian tus xibfwb David Jenkinson. Nws paub tshawb fawb tau ntau. Raws li kev sim, tus kws kho mob tau pom tias, nyob ntawm cov zaub mov noj, kev hloov pauv hauv cov metabolism, cov tshuaj hormones yog tsim thiab ua haujlwm, kev zom zaub mov tshwm sim.

Lub glycemic Performance index txhais tau tias lub sijhawm thaum twg cov khoom lag luam uas muaj carbohydrates muaj sij hawm ua. Nws nyob ntawm sai npaum li cas lawv tau nqus los ntawm lub cev.

Thaum nyuam qhuav pib qhov no tshwm sim ntau, cov ntshav ntawm lub ntsej muag ntau dua tuaj, thiab qhov no ua rau cov neeg phais txiav los tsim cov tshuaj insulin ntau dua. Qhov tshuaj hormones no hloov tag nrho cov calories tsis zoo rau hauv cov rog thiab xa mus rau "chaw ceev", uas tau pom los ntawm kev tso nyiaj rau ntawm lub duav, lub duav, lub plab thiab lwm qhov hauv lub cev. Txhua yam xa tawm tusyees.

Qhov taw tes rau kev siv yog cov glycemic index ntawm cov piam thaj nws tus kheej, uas yog 100. Yog li, siab txhais tau tias tus lej suav rau hauv daim duab no. Piv txwv li, txog 70 thiab sab saud. Cov khoom uas muaj tus qhab nia ntawm 55 thiab hauv qab tshaj tawm kev suav nrog ib qho me me. Thiab cov neeg uas muaj txij li 50 txog 70 - nrog qhov nruab nrab.

Muaj cov ntxhuav tshwj xeeb uas teev cov khoom noj uas muaj glycemic index tsawg. Lawv txhais tau tias cov khoom noj nrov tshaj plaws. Tab sis nws yog ib qho tseem ceeb kom nkag siab tias qhov cim qhia glycemic index rau cov khoom uas tsis tau siav thiab mus yam tsis muaj cov txuj lom thiab "cov tsw zoo", xws li qab zib, kua txob ntsev thiab lwm yam.

Tsawg Glycemic Index Cov Khoom Noj

Cov npe no muab cov khoom noj hauv cov khoom noj uas muaj carbohydrates maj mam poob, ua rau kev tsim cov tshuaj insulin tsawg kawg. Lub glycemic Performance index muaj qhov ntsuas qis hauv:

• Txiv ntoo thiab txiv ntoo. Uas yog: hauv cov cranberries tshiab, quinces, blueberries, blueberries, blackberries, cherries, raspberries, currants, txiv pos nphuab, txiv pos nphuab, gooseberries, lingonberries. Tag nrho cov txiv ntoo no tuaj yeem noj kom khov. Nws yog qis dua 50 rau txiv kab ntxwv qaub, txiv kab ntxwv thiab lawv cov kua txiv, coconuts, txiv apples, apricots, pears, txiv hmab txiv ntoo nyiam, tangerines thiab avocados. Dried txiv ntoo qis glycemic Performance index - ziab apricots,.
• Cov zaub ntsuab: taum ntsuab, lws suav, carrots, txaij, zaub cob pob, txhua hom zaub qhwv, kua txob, zaub qhwv, zaub ntsuab, zaub kav, nceb, qhiav, zucchini, dos, txiv ntseej, rhubarb thiab zaub xas lav.

• Croup, legumes thiab nplej zom: basmati thiab txhuv dub, yam tsis muaj qab zib lossis zib ntab, buckwheat, undercooked nplej zom los ntawm durum nplej, chickpea, taum, lentils, bran thiab kua taum.
• Cov noob txiv, noob: hazelnuts, pistachios, walnuts thiab cedar, cashews, almonds, taub dag,.
• Zaub ntsuab: zaub txhwb qaib, zaub basil, oregano thiab zaub ntsuab.
• Cov khoom noj siv mis: muaj roj tsis zoo yog ntuj tsis muaj qab zib, kua mis.
• Cov khoom noj qab zib: txiv hmab txiv ntoo stewed, lwg thiab jam tsis muaj qab zib, chocolate dub thiab fructose mis nyuj khov.

Los ntawm txoj kev, ib nrab rau cov npe no koj tuaj yeem ntxiv cov nqaij thiab nqaij ntses, ntses thiab nqaij qaib, vim tias cov nyiaj hauv carbohydrates hauv lawv yog qhov tsawg heev, thiab, raws li, glycemic Performance index yuav luag xoom. Tab sis dua, nws tsim nyog muab rau kev nyiam rau hom tsis muaj roj, yog li cov hnyuv yuav txais kev ntxhov siab tsawg dua.

Txog dab tsi GI yog thiab hais txog cov khoom lag luam nrog qis glycemic index, saib cov yeeb yaj kiab no:

Qhov zoo thiab qhov tsis zoo ntawm GI kev noj haus

Ua ntej koj pib ua raws li kev noj haus no, nws yog ib qho tseem ceeb kom paub txhua yam zoo thiab tsis zoo. Qhov no yuav pab kom nkag siab tias seb cov duab khoom noj khoom haus ntawm glycemic index puas haum rau tus neeg no.

Cov txiaj ntsig ntawm kev noj haus muaj xws li:

• Thaum lub caij noj haus, cov txheej txheem ntawm kev poob phaus thiab tsim kom muaj cov metabolism pib. Vim qhov no, qhov hnyav nce tsis tshwm sim tom qab tawm.
• Coob leej hais tias kev noj haus pab txo kev nqhis dej rau cov khoom qab zib thiab nplua nuj.
• Ua kom lub cev tsis muaj zog thiab cov txheej txheem tiv thaiv ntawm lub cev.
• Koj tuaj yeem muaj feem ntau noj khoom txom ncauj.
• Koj tsis tas yuav tsum tshaib plab, pluas noj yog ntau yam, thiab cov tais diav yog hearty.
• Vim tias cov ntsiab lus ntawm cov zaub, txiv hmab txiv ntoo, zaub mov thiab ntau lwm yam khoom noj qab haus huv zoo, cov vitamins tsis tshwm sim, uas tuaj yeem ua rau kev txhim kho ntawm cov kab mob txaus ntshai. Xws li kev tsis sib haum xeeb ntawm lub siab, cov hlab ntsha, kev rog, mob ntshav qab zib thiab lwm yam.
• Zoo heev rau cov neeg uas muaj teeb meem nrog kev ua haujlwm thiab cov kua dej tsis nqus tawm.
• Txuag kev noj qab haus huv thiab lub neej.

Txawm hais tias tsis muaj ntau, tab sis muaj qee qhov tsis zoo uas koj yuav tsum tau npaj:

• Lub caij nyoog zoo. Tab sis, ntawm qhov tod tes, qhov no kuj ntxiv rau, vim tias tsis muaj kev pheej hmoo ntawm kev rov zoo dua. Tsis tas li ntawd, kev hnyav kom qeeb yog qhov muaj txiaj ntsig thiab muaj kev nyab xeeb rau lub cev.
• Yuav kom txo qhov hnyav, koj yuav tsum tshaj tawm kev kho koj cov zaub mov noj thiab tseg cov zaub mov uas muaj glycemic siab.
• Yuav tsum tau ua zaub mov noj rau ntau yam zaub mov.

Cov Cai Tseem Ceeb

Kev noj zaub mov glycemic muaj peb ntu. Txhua tus muaj nws tus yam ntxwv.

Qhov thib ib yog ua rau noj cov zaub mov uas tsuas yog muaj qis glycemic index. Lub sijhawm no, cov kev pabcuam yuav tsum tau ua kom me me.

Tom ntej no los theem ob. Tam sim no koj tuaj yeem siv cov khoom noj muaj glycemic index ntau dua 50, tab sis qis dua 70 - 80 hauv koj qhov kev noj haus. Hauv ib qho nyiaj tsawg, koj tsis tas yuav ua phem rau lawv. Tab sis nws yog ib qho tseem ceeb kom tsis txhob muaj khoom qab zib, hmoov nplej khoom, zaub hmoov thiab txiv hmab txiv ntoo, xws li cov qos yaj ywm, mov dawb, txiv tsawb.

Ntawm theem peb, koj tuaj yeem nkag mus rau qhov tsawg me me ntawm cov khoom noj nrog lub siab glycemic index, tab sis koj tuaj yeem noj lawv hauv thawj ib nrab ntawm lub hnub kom lub cev muaj sijhawm los siv txog calories.

Yog li kev noj haus tsis ua kev tsim txom, tab sis cov txiaj ntsig, koj yuav tsum ua raws li qee qhov kev cai yooj yim:

Kev noj haus ntev

Raws li tau teev los saum no, sijhawm tuaj yeem yog rho tawm rau ib tus neeg. Kev noj haus muaj peb ntu. Qhov nyuaj tshaj plaws ua ntej, vim nws txwv cov khoom noj ntawm cov khoom noj uas muaj glycemic siab dhau. Nws yuav tsum nyob ob peb lub lis piam lossis kom txog thaum lub txiaj ntsig xav tau.

Xws li rau theem ob thiab theem peb, lawv lub sijhawm yuav kav mus tas lub neej. Kev noj haus no yuav tsum tsis txhob raug coj los saib xyuas ib ntus. Yog tias, tom qab poob phaus, rov qab mus rau kev noj zaub mov yav dhau los, tom qab ntawd qhov qub phaus tseem yuav rov qab los.

Tshawb Tau

Coob leej txhawj xeeb txog dab tsi tshwm sim yuav tsum tau txais los ntawm kev noj zaub mov nrog qhov tsis muaj glycemic index. Tab sis suav rau poob phaus sai yog tsis tsim nyog. Qhov hnyav yuav tawm mus kom zoo, li 1 - 3 phaus hauv thawj lub lis piam, tom qab ntawd qhov kev hnyav tshaj yog li 1 - 1.5 nyhav ib lis piam. Tab sis dua, nws txhua tus nyob ntawm ntau npaum li cas thiab ntau npaum li cas los them taus cov zaub mov nrog lub siab glycemic Performance index, ntau npaum li cas qoj ib ce.

Tsis tas li ntawd, txhua tus neeg muaj nws tus kheej tshwj xeeb, yog li qhov ceev nrawm ntawm kev poob phaus yuav txawv rau txhua tus neeg.

Kev noj zaub mov glycemic qes qis yog qhov ua kom zoo. Nrog nws, koj tuaj yeem poob ceeb thawj yam tsis muaj kev pheej hmoo ntawm kev tawm hws. Tab sis cov khoom noj khoom haus zoo no yuav xav tau willpower thiab lub siab xav kom poob phaus. Nws siv sijhawm ntev thiab pauv kev noj haus zoo tag nrho.

Kev siv yees duab

Txog glycemic Performance index kev noj haus, saib daim yeeb yaj kiab no:

Peb lub cev nqus cov carbohydrates ntawm ntau cov zaub mov ntawm cov khoom sib txawv.Carbohydrates kuj nce qib ntshav qab zib kom nyob ntawm tus nqi.

Lawv hu ua tus nqi ntawm kev ua kom yoo ua zaub mov thiab nce ntshav qab zib. Lub glycemic Performance index (GI) yog ntsuas ntawm lub ntsuas muaj ntawm 0-100 thiab ntau dua qhov ntsuas.

Raws li cov nplai, kev noj haus tau muab tso ua ke raws li glycemic index txhawm rau kom tshem tau cov phom sij dhau ntawm lub cev, tiv thaiv lossis kho ntshav qab zib.

Xwm tau hais kom muab lub neej rau lub zog kis tau sai los ntawm lub cev los ntawm cov khoom noj nrog lub siab glycemic index. Vim tias muaj fiber ntau, qhov nqus ntawm cov khoom uas muaj qis lossis xoom GI qeeb qeeb.

Nws yog ib qho tseem ceeb kom paub. Nquag noj zaub mov uas muaj GI siab ua rau lub cev ua kom lub plab zom mov tsis zoo hauv lub cev, thiab nce ntshav qab zib. Nyob rau tib lub sijhawm, ib tug neeg pheej hnov ​​qab kev tshaib plab thiab muaj kev ntxhov siab. Lub cev pib nquag tsim kev ua kom muaj roj ntau hauv cov nqaij mos, ua kom muaj teeb meem.

Cov concentration ntawm cov piam thaj hauv cov ntshav yuav ib txwm muaj siab hauv qab zib hniav, uas muab ob peb dia suab thaj hauv tshuaj yej, noj cov khoom qab zib thiab txiv hmab txiv ntoo tas li. Tom qab ntawd cov tshuaj insulin yuav tsawg, cov txheej txheem kev zom zaub mov yuav zom kom poob.

Khoom npe

Peb yuav tsis muab cov npe no ntawm cov khoom tau tso cai thiab txwv tsis pub ua, vim tias lawv nyob ntev. Koj yuav pom lawv ntawm. Lawv muaj peb ntu:

1. Cov zaub mov nrog lub glycemic qes (qis dua li 35), uas tau tso cai ua ib feem ntawm qhov kev tshaib plab thiab ua lub hauv paus ntawm nws kev noj haus.
2. Cov khoom lag luam nrog qhov nruab nrab GI (40-55), uas tuaj yeem noj hauv qhov ntau me me tsis pub ntau tshaj 1 zaug hauv ib hnub.
3. Cov zaub mov GI siab (ntau dua 60) uas yuav tsum tau ua kom tsis suav los ntawm cov khoom noj.

Hauv qab no yog cov npe kwv yees uas, txawm tias ua ntej ua haujlwm nrog lub rooj, yuav coj koj cov ntawv qhia zaub mov uas koj tuaj yeem tsim thiab cov neeg raug tsim txom koj yuav tsum ua.

Cov Lus Cim Tseem Ceeb. Nco ntsoov tias cov khoom noj nyoos muaj npe nyob hauv. Tom qab kev kho cua sov, lawv cov glycemic Performance index hloov pauv, thiab ntau zaus rau sab ntau dua, thiab nyob rau hauv cov xwm txheej zoo li no, cov khoom lag luam txav los ntawm kev tso cai txwv tsis pub. Piv txwv: GI ntawm celery nyoos cag = 15, thiab GI ntawm cov = = 85.

• txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav, txiv ntseej: apricot, avocado, quince, txiv kab ntxwv, ntsuab txiv tsawb, pomegranate, txiv kab ntxwv qaub, txiv moj coos, txiv qaub, mandarin, nectarine, txiv duaj, txiv duaj, kua, qhuav apricots, figs, txiv pos nphuab, txiv pos, liab thiab dub currants, txiv ntoo qab zib, blueberries
• txhua txiv ntoo (suav nrog txiv maj phaub) thiab noob,
• zaub, zaub ntsuab: txaij, zaub cob pob, zucchini, zaub qhwv dawb, Zaub ntsuab zaub, zaub paj, zaub paj, kaus mom, kua txob, txiv lws suav, radishes, zaub xas lav, beets, taum, qej, dos, rhubarb, zaub ntsuab, zaub paj, zaub ntsuab, zaub ntsuab,
• peas, chickpeas, lentils,
• cereals: barley, sprouted nplej, qe,
• khoom qab zib: mis nyuj khov yog dej khov nrog cov fructose, cov chocolate dub,
• cov khoom noj siv mis (nrog rau qhov feem pua ​​tsawg kawg ntawm cov ntsiab lus ua rog): feta cheese, kua mis nyeem tsis ntxiv, kefir, mis, fermented ci mis, qab zib, cheeses feem ntau, tsev cheese,
• qe
• muaj roj thiab nqaij ntses tsawg, nqaij ntses,
• soya vermicelli, txiv ntseej thiab hmoov txhuv nplej, hmoov Essenian,
• dej haus: cawv (tshwj tsis yog npias), kas fes, tshuaj yej, kua txiv lws suav.

• txiv hmab txiv ntoo: txiv ntaub ntoo, dib liab, dib liab,
• raisins
• zaub: rutabaga, pob kws, taub dag,
• cereals: mov dawb, nplej, hmoov nplej,
• khoom qab zib: chocolate kab, qabzib, zib ntab, dej qab zib, qab zib, waffles, ncuav qab zib, jam thiab qab zib jams,
• khoom noj siv mis: curd cheese, kua mis,
• cov nplej thiab mov khob cij, baguette, khaub noom, dumplings, nplej hmoov nplej, lasagna, donuts, crackers, croutons, rolls, bagels,
• dej qab zib: npias, dej qab zib.

• txiv hmab txiv ntoo: txiv puv luj, persimmon, txiv nkhaus taw, kiwi, txiv quav ntswv nyoos, txiv tsawb siav,
• cov txiv hmab txiv ntoo qhuav: prunes, hnub tim,
• txiv hmab txiv ntoo: cranberries, lingonberries,
• taum
• cereals: buckwheat, liab thiab qus mov, basmati, oats, semolina,
• khoom qab zib: maple phoov, lactose,
• khoom noj siv mis: yogurt nrog ntxiv, qaub cream, qab zib cheese, feta,
• sushi
• buckwheat pancakes, hmoov nplej txhuv nplej zom txhuv, nplej txhuv ci txhuv, spaghetti al-dente, ravioli, pizza, buckwheat hmoov nplej,
• txiv hmab txiv ntoo thiab zaub kua txiv.

Ntxiv rau qhov tseeb tias kev noj zaub mov glycemic ua rau tib neeg poob ceeb thawj tsis tas li hais txog cov ntxhuav, nws txoj kev saib xyuas kuj cuam tshuam ntau txoj cai. Lawv cia koj nce kev ua haujlwm thiab tiv dhau txhua yam kev nyuaj. Yog tias koj npaj siab kom ua tiav qhov siab tshaj plaws yam tsis muaj kev phom sij rau kev noj qab haus huv - mloog cov lus ntuas ntawm cov kws tshaj lij.

1. Mus kuaj mob hauv tsev kho mob thiab tau txais kev tso cai los ntawm kws kho mob.
2. Cov ntsiab lus txhua hnub hauv calories rau kev hnyav rau tus txiv neej yuav tsum tsis pub ntau dua 1,500 kcal (cov kis las raug pub rau 1,800), rau cov poj niam - 1,200.
3. Lub hauv paus ntawm cov zaub mov yuav tsum yog cov khoom lag luam nrog GI tsawg dua 35. Lawv yuav tsum tau noj txhua hnub. Ib zaug ib hnub, khoom noj nrog GI ntawm 40 rau 55 suav nrog raug tso cai. Txhua yam yog txwv tsis pub ua.
4. Los ntawm xum cov txiv roj roj, tab sis tsis txhob kib dab tsi rau nws. Cov protein ntau yog cov muaj roj tsawg (lawv ua lub zoo dua tandem nrog carbohydrates).
5. Ntev: tsis pub tsawg tshaj ib lim tiam thiab tsis ntev tshaj 3 hlis.
6. Txhua hnub ntim ntawm cov dej haus: 2 liv.
7. Cov kev ua si yuav tsum ua.
8. Noj hmo tsis pub dhau 4 teev ua ntej yuav mus pw.
9. : noj 5-6 zaug ib hnub twg.
10. Yog koj txoj kev noj qab haus huv zuj zus, koj yuav tsum tsum tsis noj cov zaub mov thiab xyuas koj kev noj qab haus huv.

Muaj cov khoom noj sib txawv raws li glycemic index ntawm cov zaub mov uas muaj cov khoom noj uas yog carbohydrate.

Xaiv 1. Montignac

Cov nto moo tshaj plaws ntawm cov zaub mov glycemic. Tsim los ntawm Fabkis kev qhia noj haus zoo Michel Montignac. Kwv yees 2 theem:

1. Poob phaus ncaj qha, uas yuav tsum tau nyob ntev 3 lub hlis (kom poob 5 kg) thiab ntau dua (kom poob ntau dua 5 kg).
2. Kev sau ua ke ntawm kev tshawb pom uas koj tuaj yeem nyob.

Nws yog raws li lub ntsiab cai ntawm cov khoom noj khoom haus cais: thaum nruab hnub, zaub mov noj tau faib cov protein-lipid (GI cov khoom yuav tsum tsis pub tshaj 35) thiab protein-carbohydrate (GI = 40 txog 50). Muab peb pluas mov rau ib hnub.

Xaiv 2. Kev Ua Si

Muaj kev noj haus rau cov txiv neej ua si raws li glycemic Performance index. Qhov kev xaiv thib ib yog rau cov neeg uas ua haujlwm ntawm kev tsim kho lub zog. Lawv raug muab nyob rau hauv ib hlis kom tau nce mus txog 80 ntawm cov protein thiab cov khoom lag luam nrog GI.

Qhov kev xaiv thib ob yog rau cov neeg uas tau tsom ntawm kev poob phaus thiab "ziab" kom qhuav. Lawv yuav tsum tsis suav tag nrho cov zaub mov nrog GI ntau dua 60 los ntawm kev noj zaub mov rau ib hlis.

Qhov Xaiv 3. Muaj Kaub

Nws yog los ntawm kev siv cov khoom noj uas tsuas muaj cov carbohydrates zoo, i.e. zaub mov muaj GI tsawg. Qee qhov txawv ntawm cov zaub mov no tso cai rau koj noj cov zaub mov nrog qhov ntsuas glycemic nruab nrab (tom qab ntawd cov txheej txheem ntawm kev ua kom poob qis thiab ua kom ntev mus rau 1-2 lub hlis), thiab qee qhov, nruj dua ntxiv, txwv tsis pub lawv (lawv lub sijhawm tsis dhau 3-4 lub lis piam).

Qhov Kev Xaiv 4. South Beach

Tsim los ntawm lus Askiv cov kws tshawb fawb: kws kho plawv plawv A. Agatston thiab khoom noj khoom haus M. Almon. Nws tau raug sau tseg rau kev kho cov kab mob plawv, tab sis ib txhij coj ua kom yuag poob. Raws li ob txoj ntsiab cai:

1. Cov carbohydrates zoo (tsawg GI) vs phem carbohydrates (siab GI).
2. Zoo yam rog vs rog hnyav.

Ntawm chav kawm, qhov kev nyiam siab yog muab rau qhov zoo (muaj txiaj ntsig) carbohydrates thiab cov rog. Ntxiv mus, kev noj haus yog qhov ua tau tsis muaj kev vam meej rau tus txiv neej, vim nws tso cai npias nyob hauv kev sim.

Xaiv 5. Mov ci

Kev noj haus no tsuas yog muaj peev xwm hu ua glycemic, vim nws yog raws li qhov sib txawv ntawm cov xeeb ceem ntawm cov carbohydrates rau lawv kev sib cais mus rau qhov zoo thiab qhov tsis zoo, tab sis cov ntsiab lus tsis hloov. Txhawm rau xam GI ntawm txhua cov khoom lag luam, peb coj cov kua nplaum ntshiab, uas nws qhov ntsuas qhov ntsuas = 100, rau thawj chav ntsuas.Txoj lwm cov kws tshawb fawb tau coj sib txawv thiab nqa cov khob cij dawb ua qhov taw qhia.

Xaiv 6. Qeeb Carb (qeeb carbohydrates)

Tsim los ntawm Timothy Ferris, kws sau keeb kwm Asmeskas thiab tawm tswv yim txhawb kev noj qab haus huv. Nws pom zoo kom noj ntau yam zaub mov GI tsawg li sai tau thiab tso cov neeg uas GI yob ua ntej. Muaj tseeb, nws kuj txwv thawj daim ntawv ntau heev. Cov hauv paus ntsiab lus:

• "Tsis muaj" - ceev carbohydrates, cawv thiab txiv hmab txiv ntoo.
• "Yog" - cais cais cov khoom noj khoom haus thiab kev tso cai hauv kev coj tsis ncaj hauv hnub (nws hu ua 1 hnub hauv ib lub lim tiam, thaum koj tuaj yeem noj txhua yam thiab hauv ib qho).

Cov txheej txheem no nquag thiab muaj kev thuam.

Cov no yog txhua txoj kev xaiv rau kev noj zaub mov glycemic.Hauv nws daim ntawv foos, nws tsis lees paub txog qhov tsis txaus ntseeg no xws li tsis lees txais cawv, txiv hmab txiv ntoo, thiab ua raws li cov cai. Txhua yam yog yooj yim dua nyob ntawm no: peb tau saib ntawm lub rooj nrog GI thiab txiav txim siab lub voj voog ntawm cov neeg siv khoom thiab kev cais tawm.

GI-raws li kev noj haus cov txheej txheem

Ua ntej peb txhais qhov glycemic Performance index (GI) yog dab tsi. Qhov no yog tus nqi uas ntshav qab zib nce siab tom qab noj cov zaub mov uas muaj cov carbohydrates.

Rau cov neeg uas xav kom poob phaus yam tsis tau ua raws li kev noj zaub mov nruj, muaj xov xwm zoo. Koj tuaj yeem them cov mov ci, tab sis tsuas yog nrog cov ceg qhuav, thiab tseem, qee zaum nyiam ua chocolate bar. Xav txog: qhov no yuav txo qhov hnyav!

Puas nyuaj ntseeg? Kev noj haus zoo sib xws twb tshwm sim txawv teb chaws uas tso cai rau kev siv cov khoom lag luam nrog qis glycemic index. Muaj lawv tau kos npe los ntawm tus cim - "GI Qes".

Nws hloov tawm tias kev ceev nrawm tso tawm suab thaj rau hauv cov ntshav, ntau dua GI ntawm cov khoom noj uas noj. Cov lus xaus no tau los ntawm tus kws kho mob hauv tebchaws Canada, David Jackins, kawm cov zaub mov ntawm cov neeg muaj ntshav qab zib.

Nws hais txog qhov tseeb tias tom qab noj qee cov carbohydrates, qabzib sai sai rau hauv cov ntshav, thaum lwm tus tau tawg me ntsis, yog li cov suab thaj tsis nce nrawm dua.

Vim li cas peb thiaj li xav tau kev paub

Vim li cas koj thiaj li paub txog cov piam thaj rau cov uas poob phaus, koj nug? Thiab tom qab ntawd, yuav tsum nyob rau hauv kev paub: dab tsi cuam tshuam los ntawm cov piam thaj hauv lub cev.

Thaum cov piam thaj nce siab, cov txiav ua ntej pib tsim cov insulin - ib yam tshuaj uas ua lub luag haujlwm pauv cov piam thaj rau cov cell, qhov chaw nws nkag mus rau hauv lub zog.

Thiab yog tias muaj piam thaj ntau dhau, tom qab ntawd lub cev tsis muaj sijhawm los ua txhua yam, thiab nws mus rau hauv cov rog!

Tsis tas li ntawd, vim tias muaj cov piam thaj siab ntau, cov txiav ntshav yuav tsum ua haujlwm kom cais cov insulin ntau dua kom ua tiav cov piam thaj ntxiv.

Raws li qhov tshwm sim, qab zib, uas tau nce nrawm rau hauv cov ntshav, kuj nce siab zuj zus, thiab ib tug neeg tau hnov ​​kev tshaib plab. Lub cev pib mob siab thov rau feem tshiab ntawm lub zog, xa cov cim ntawm kev tshaib plab mus rau lub hlwb.

Ob hom carbohydrates

Taug kev los ntawm qhov no, kev xav txog "qeeb" thiab "sai" carbohydrates tshwm ntawm cov neeg.

Cov zaub mov GI siab heev suav nrog rau yob, khob cij dawb, qos yaj ywm, txhuv polished, thiab cov dej qab zib. Lawv yuav tuaj yeem tiv thaiv kev qab los nyob rau ib lub sijhawm luv luv, thiab tom qab ntawd lub cev yuav rov qab thov zaub mov rau lawv.

Thiab lwm yam khoom lag luam, xws li bran cij, mov nplej, zaub qhwv muaj peev xwm ntub lub cev tau ntev.

Dietitian Montignac sau tias cov neeg noj tshais npaj noj GI ntau cov zaub mov noj ntau dua (770 kcal) thaum noj su piv rau cov neeg noj zaub mov GI tsawg.

Tus kws qhia khoom noj khoom haus Irina Lizun ntawm lub sijhawm no tau hais txog kev xav tias kev noj GI mus rau hauv tus account yog lub tswv yim zoo, tsuas yog koj yuav tsum tso tseg txhua yam buns qab zib thiab muffins. Muaj tseeb, tsis txhob hnov ​​qab tias ntxiv rau ntawm kev noj cov roj carbohydrates, ib tus neeg xav tau cov protein, vitamins, fiber ntau. Thiab txhua tus neeg xav tau lawv tus kheej.

Nws tsis mloog cov neeg xaiv cov zaub mov GI qis. Tab sis los tsim kom muaj tag nrho cov hwj huam lub cev nkaus xwb ntawm lawv tsis tsim nyog. Yuav kom yuag yuag, koj yuav tsum xav txog tias lub cev xav tau txhua yam khoom noj khoom haus. Tsis txhob hnov ​​qab txog kev tawm dag zog lub cev.

Puzzle ntawm lub rooj

Peb cov tswv yim hais txog "qeeb" thiab "ceev" carbohydrates tsis phim nrog qhov tseeb.

Piv txwv li, cov rhaub carrots nyob rau ntawm cov par nrog buns thiab zib ntab, thiab 70% dub chocolate tuaj yeem muab tso rau ntawm par nrog txiv kab ntxwv qaub thiab plums.

Txawm tias lub rooj tshwj xeeb qhia txog cov txiaj ntsig glycemic ntawm cov khoom tsis ib txwm qhia cov lej coj los.

Qhov ntsuas no tau cuam tshuam los ntawm ntau yam.

Yam Feem cuam tshuam Qhov Sib Pauv Txoj Haujlwm Index

Ua noj ua haus. Cov khoom lag luam ntev dhau los ua noj siav, qhov siab dua lawv Qhov Index yuav yog, piv txwv li oat flakes, rhaub hauv dej npau, yog qhov zoo tshaj li oatmeal ntev-siav.

Ntsig KubLos ntawm cov zaub mov kub, carbohydrates thiab cov hmoov txhuv nplej siab yuav cuam sai dua los ntawm cov tais diav uas muaj qhov kub nruab nrab. Piv txwv li, cov qos yaj ywm kub muaj Qib Siab dua li cov txias dua.

Cov qauv thiab muaj pov hwm ntawm ballast yam. Ib sab zaub mov ntawm pob txhuv yuav ua rau cov ntshav qab zib sai dua ib sab zaub mov siav los ntawm cov nplej muaj txhuv tag nrho. Txawm tias cov kua los ntawm tev tawm tuaj ntxiv ua rau muaj kev dhia zoo nyob hauv qabzib, tsis zoo li lub kua nrog lub tev.

Ua ke los sis cais. Thiab cov piam thaj qab zib li cas tom qab noj ib pluag mov ntawm ob peb yam khoom? Nws tsis tuaj yeem suav los ntawm kev sib ntxiv thiab faib. Yog tias koj pib cov zaub mov nrog cov khoom lag luam nrog tus nqi qis dua, tom qab ntawd ib qho loj nrog GI loj yuav ua raws tib lub nrawm.

Thiab yog tias koj pib noj mov ntawm qhov tsis tooj, tom qab ntawd, txawm hais tias muaj fiber ntau, cov piam thaj yuav sawv ntau.

Protein thiab rog kuj cuam tshuam rau kev tsim cov piam thaj. Kuj ceeb tias, nqaij thiab ntses muaj tsawg, vim tias lipids thiab cov protein ua rau ncua kev tsim cov piam thaj.

Ntau tshaj qhov xav tsis thoob yog lub piv txwv khov. Noj zaub mov qab zib khov yuav ua rau muaj ntshav qab zib tsawg dua mis nyuj.

Li ntawd cov khoom noj muaj txiaj ntsig

Nrog txawm tias kev paub me me ntawm GI, koj tuaj yeem ua rau noj zaub mov zoo heev. Koj, tej zaum, pom tias ua cov ntawv qhia zaub mov noj rau hauv cov ntsiab lus cov khoom noj hauv calorie, koj tsis ua tiav cov phaus poob!

Nws hloov tawm tag nrho cov khoom hauv GI! Txawm hais tias cov tais diav tsis muaj calorie tsawg, cov piam thaj nce siab zuj zus, thiab cov rog yuav tsis tawm hauv nws lub “pantries”.

Tab sis yog tias koj tsuas yog txhawj txog Qhov Txiaj Ntsig Cov Lus Cim, tom qab ntawd koj tuaj yeem nce tus nqi ntawm cov protein thiab cov rog, uas txhais tau tias muaj kev phom sij ntawm kev nce phaus.

Txhawm rau kev noj haus zoo hauv chav kawm ua kom muaj txiaj ntsig, koj yuav tsum ua raws li qee lub ntsiab lus.

Cov Qauv Qhia Txog Kev Noj Noj Tsis Yooj Yim

Sau koj cov zaub mov noj los ntawm cov zaub mov qes, suav nrog mov ci nrog zaub mov ntxiv, mov nplej, txiv lws suav, txhua cov zaub ntsuab, txiv hmab txiv ntoo, nceb, thiab legumes.

Tsis txhob cais tawm cov khoom noj muaj protein ntau ntawm cov khoom noj: cov nqaij nyuj uas tsis muaj rog, nqaij ntses, nqaij qaib, roj cheese tsawg, khoom noj muaj mis. Qhov tseem ceeb tshaj plaws, tsis txhob ua rau lawv muaj npe nrov.

Ua tib zoo saib cov zaub mov muaj roj ntau ntau xws li sausages, pizza, thiab chocolate. Qhov txaus nyiam tshaj plaws: lawv muaj GI tsawg, tab sis lawv tsis tuaj yeem noj txhua hnub, nws tsuas yog ua tau nyob rau hauv kev ua koob tsheej loj.

Nco ntsoov tias ua noj taub, ua zaub ntug hauv paus, muaj beets. Dua li ntawm qhov no, suav nrog lawv hauv koj cov zaub mov noj, vim tias lawv muaj ntau yam khoom muaj txiaj ntsig zoo.

Qhov loj tshaj plaws yog muab lawv los ua ke nrog cov khoom lag luam uas muaj GI tsawg, tom qab ntawd cov piam thaj yuav nce qeeb.

Xaiv cov zaub xam lav zaub los yog kua rau khoom noj txom ncauj, tab sis tsis yog chocolate chocolate, yog li kom tsis txhob cuam tshuam tag nrho koj cov kev siv zog. Thaum koj xav tau cov khoom qab zib, kho koj tus kheej kom dub chocolate nrog lub siab cocoa cov ntsiab lus.

Sim faib koj cov pluas noj 5 lossis 6 zaug hauv ib hnub kom 3 lub ntsiab noj ntau hauv qhov loj: noj tshais, noj su, noj hmo. Thiab 2-3 khoom noj txom ncauj, noj su thiab ib qho khoom noj txom ncauj thaum tav su yuav tsum yog lub teeb. Cov zaub mov kawg - 2, lossis zoo dua 3 teev ua ntej yuav mus pw.

Nrog cov haujlwm tseem ceeb - kom poob phaus, zaub mov noj yuav raug faib ua 2 qib.

Ua ntej: rau qhov poob phaus. Koj yuav tsum feem ntau tso cov tais diav nrog GI siab, thiab nrog qhov nruab nrab - qhia kev txwv. Txwv tsis pub koj tus kheej ceev cov txiv ntoo, chocolate, kib qos yaj ywm, mob siab, ncuav ncuav. Ib lub sij hawm koj yuav tsum siv tsis ntau tshaj 250 lossis 300 grams.

Kev noj zaub mov noj nrog qhov tsis muaj glycemic Performance index yog qhov tsim nyog rau insulin-tiv thaiv ntshav qab zib mellitus, kab mob plawv, pathologies ntawm lub plab thiab txiav, thiab, lawm, rau kev rog.

Kev nce ntxiv hauv cov ntshav qabzib (thaum noj cov khoom noj uas muaj glycemic siab) xa cov cim tseem ceeb rau pancreatic cells-hlwb kom muaj cov tshuaj insulin ntau ntxiv. Ob peb teev tom qab no, cov tshuaj insulin siab tuaj yeem ua rau cov ntshav qabzib tsawg (ntshav qabzib tsawg).Hauv kev sib piv, cov khoom noj uas muaj glycemic index tsawg ua rau qeeb thiab nce me ntsis hauv cov ntshav qab zib.

Hauv cov khoom noj khoom haus thoob ntiaj teb, carbohydrates nrog qis glycemic Performance index kuj tseem muaj qib los ntawm glycemic (lossis kev noj haus) load. Qhov ntsuas no tau suav los ntawm sib npaug ntawm cov lej glycemic ntawm kev noj zaub mov carbohydrates hauv grams thiab faib qhov tshwm sim los ntawm 100. Piv txwv li, glycemic index ntawm melons yog 69, thiab lub glycemic load ntawm tus qauv feem tsuas yog 4 units, txiv ntseej yog 92 thiab 4, ntsig txog, taub yog 75 thiab 3, txiv puv luj - 59 thiab 7.

Tsis tas li ntawd, raws li cov kws qhia zaub mov noj haus ntawm Australian Associated Healthy Eating, ntxiv rau glycemic index thiab glycemic load ntawm qee yam zaub mov, nws yog ib qho tsim nyog yuav tsum tau coj mus rau hauv lawv tus as-ham thiab, ntawm chav kawm, cov ntsiab lus tsis muaj calorie.

Yog li, melon muaj ntau yam khoom noj muaj txiaj ntsig, suav nrog cov vitamins A thiab C, potassium thiab fiber. Txiv mab txiv ntoo muaj ntau nyob rau hauv antioxidants, muaj cov vitamins A thiab C, muaj cov lycopene, uas yog qhov zoo rau lub siab. Lub qes glycemic tsis tshua muaj zaub mov noj yuav suav nrog taub dag vim nws qhov tsis muaj glycemic load. Cov zaub no, los ntawm cov uas koj tuaj yeem npaj tau ntau yam tais diav, yog qhov zoo ntawm cov vitamins A thiab C, nrog rau fiber ntau. Hais txog txiv puv luj, nws yuav tsum rov qab hais tias nws muaj bromelain, uas muaj peev xwm ua raws li tshuaj los tiv thaiv cov kab mob hauv txoj hnyuv.

Lub qes qes qis glycemic index tau tsim los ntawm Michel Montignac peb lub xyoos dhau los. Yog tias nws raug soj ntsuam, nws yog qhov yuav tsum tau haus cov carbohydrates nrog lub glycemic index (saib cov lus), nrog rau cov nqaij ntshiv, nqaij qaib, thiab ntses. Txawm li cas los xij, lawv yuav tsum tsis txhob noj ua ke nrog cov khoom uas muaj GI tshaj 25. Butter yuav tsum tau hloov nrog cov roj zaub, cov khoom siv mis nyuj yuav tsum tau xaiv nrog qhov feem pua ​​tsawg ntawm cov roj nyeem.

Tsawg Glycemic Index Menus

Cov menus muaj qhov glycemic index tsawg yuav tsuas yog kwv yees. Yog li, rau pluas tshais koj tuaj yeem noj tsev cheese nrog qaub cream (100-120 g), hlais cov mov ci thiab ib qho me me ntawm cheese, thiab khob kas fes. Los yog es tsis txhob ntawm tsev cheese, npaj ib qho omelet los ntawm ob lub qe.

Rau qhov noj tshais thib ob - ib feem ntawm yogurt (qab zib - tsis ntau dua 70 g, unsweetened - txog li 250 g).

Noj su tuaj yeem muaj borscht, zaub lossis taum kua zaub (200 ml), nqaij pob nrog stewed zaub qhwv lossis buckwheat porridge nrog nceb thiab comput unsweetened.

Txiv hmab txiv ntoo yog qhov zoo tshaj rau cov tshuaj yej tav su. Thiab rau noj hmo, tej zaum yuav muaj zaub ci nrog nqaij ntses hiav txwv ua kom sov lossis nqaij hnyuv ntxwm nrog zaub xam lav tshiab thiab zaub ntug hauv paus.

Peb sau qee cov tais diav nrog qis glycemic Performance index: omelet (49), kua zaub lentil (42), nplej zom ala zom cov nplej zom thiab spaghetti (40), taum taum (40), eggplant caviar (40), cocoa nrog mis tsis muaj qab zib (40), cov zaub ntug hauv paus zaub nyoos (35), kib zaub paj (35), kib nqaij borscht (30), zaub kua zaub (30), daj zom taum mog kua zaub (22), radish nyias nrog cov dos ntsuab (15), sauerkraut ( 15), hau zaub asparagus (15), dib tshiab, lws suav thiab tswb kua txob (15), nceb nceb (15), zaub qhwv zaub qhwv dawb (10).

Nqaij qaib nrog nceb

Txhawm rau npaj cov zaub mov no, koj yuav xav tau ob lub nqaij qaib xyaw nqaij thiab 5 daim ntawm cov nqaij qaib ua si thiab ib qho dos me, ob lub roj qab roj roj, ntsev thiab kua txob - kom saj.

Nqaij qaib fillet yog txiav mus rau hauv nruab nrab-qhov loj me me, nceb yog peeled thiab txiav mus rau hauv nyias transverse slices, lub dos yog finely tws.

Cov roj tau hliv rau hauv cov lauj kaub rhaub thiab nqaij qaib thiab dos yog tso, maj mam kib. Tom qab ntawd nceb yog ntxiv, salted, kua txob. Tom qab tsib feeb, txog 100 ml ntawm dej npau npau rau hauv lub lauj kaub, lub lauj kaub npog nrog lub hau. Cov tais tais ci rau li 15 feeb. Txoj kev no tuaj yeem hloov los ntawm languishing hauv qhov cub - rau 20-25 feeb ntawm qhov kub ntawm + 180 ° C.

Rau cov nqaij qaib no nws yog qhov zoo uas yuav tau ua kua xam lav tshiab cucumbers thiab txiv lws suav lossis kib zaub paj.

Mis Kas Khab

Txhawm rau npaj cov zaub mov no, koj xav tau 500 g ntawm noob taum dawb, 200 g ntawm cov nqaij rog muaj roj tsawg, 2 dos hauv nruab nrab, ib me nyuam diav cloves thiab mustard hmoov, 1 tbsp. ib spoonful ntawm xim av qab zib, ib nrab ib me nyuam diav ntawm dub kua txob, ntsev mus saj.

Taum yuav tsau ib hmos (hauv dej txias). Taum taum pauv nyob rau hauv salted dej rau 25 feeb thiab drained. Cov nqaij siav yog muab xyaw nrog dos, cov txuj lom thiab muab tso rau hauv lub lauj kaub nrog lub hau kaw, cov taum pauv tau xa ntawm qhov ntawd, 0.5 liv dej raug nchuav (kom cov ntsiab lus nrog dej). Lub lauj kaub yog kaw nrog lub hau thiab muab tso rau hauv qhov cub, rhaub kom + 175 ° C. Cov txheej txheem ua noj yuav siv 2-2.5 teev, thaum lub sijhawm nws yuav tsum xyuas kom cov noob taum nrog kua, thiab yog tias tsim nyog ntxiv dej.

Ib hom zaub mov Mev nrog qis glycemic index - chili con carne - yog npaj raws li tib lub ntsiab cai. Tsuas yog cov taum yuav tsum tau noj cov xim liab, thiab es tsis txhob cloves thiab mustard hmoov, muab cov kua txob liab kub, qej thiab txiv lws suav (lossis muab cov txiv lws suav).

Glycemic Gainer

Gainers (nce ntxiv) yog kev noj zaub mov, uas yog cov khoom sib xyaw ua kom muaj calorie ntau ntawm cov carbohydrates thiab cov protein ua kua, whey mloog zoo thiab casein). Txhawm rau txhim kho cov metabolism, cov vitamins, kab kawm, cov amino acids (leucine, isoleucine, valine, thiab lwm yam) ntxiv rau cov khoom sib xyaw.

Lub hom phiaj ntawm kev nce qib yog pab tsim cov leeg. Raws li cov tuam ntxhab ntawm cov khoom noj khoom haus zoo, cov neeg yuag yuag niaj hnub no muaj cov carbohydrates uas tsis muaj glycemic index, uas yog qhov tshwj xeeb tshaj yog cov neeg ncaws pob uas nquag txhawb lub cev yuag.

Tus nce nrog cov glycemic tsis tshua muaj siab yuav tsum muaj me maltodextrin lossis dextrinmaltose ntau li ntau tau, vim cov no yog cov carbohydrates ua ke uas muaj txoj xov ntev thiab lub siab glycemic siab.

Cov khoom lag luam nrog lub glycemic tsis tshua muaj siab muab qhov ua kom me thiab cov dej ntws zoo ntawm cov piam thaj hauv cov ntshav. Nws muab dab tsi? Ua ntej, tsis muaj qabzib tsawg dua yog xav tau los siv cov piam thaj hauv cov zaub mov no. Thiab qhov thib ob, los ntawm kev noj zaub mov nrog qhov glycemic index tsawg, cov rog rog yuav zam tau.

Dab tsi yog qhov muaj qes glycemic index

Lub hauv paus ntawm kev noj zaub mov noj yog kev vam khom ntawm tib neeg lub cev huab hwm coj rau ntawm glycemic index ntawm cov khoom noj uas lawv tau haus. Hauv daim teb ntawm qhov hnyav dua, qhov kev noj haus zoo li no tau dhau los ua neeg tawm tsam, vim hais tias ua tsaug rau nws tau yooj yim kom yuag, thiab qhov tshwm sim tseem nyob ntev. Saib xyuas txhua txoj cai ntawm kev noj zaub mov ntawm glycemic Performance index, koj yuav tsis tawg, vim tias lub hauv paus ntsiab lus ntawm tus qauv yog yuag poob yam tsis muaj kev tshaib plab.

Noj cov qauv

Qhov tseeb, Montignac kev noj haus yog zaub mov noj kom sib npaug. Kev soj ntsuam cov kab ke no, koj yuav tsum xaiv cov zaub mov twg tuaj yeem noj, muab lawv cov txiaj ntsig rau cov txheej txheem kev zom zaub mov: qhov no yuav tiv thaiv ntshav qab zib, rog thiab ntau yam vascular thiab kab mob plawv. Koj yuav tsum kom poob phaus kom yog - tsis yog yoo tshaib, tab sis suav GI ntawm cov khoom. Rau qhov poob phaus, qhov ntsuas no yuav tsum tsawg. Raws li qhov no, tus sau tsim lub rooj noj mov, faib cov khoom raws li lawv cov nqi glycemic Performance index. Cov qauv hauv qab no tau coj los siv:

• qes theem - txog li 55,
• qhov nruab nrab - 56-69,
• siab - los ntawm 70.

Muab thawj qhov hnyav, 60-180 units yog pom zoo rau ib hnub rau qhov hnyav phaus. Ntxiv nrog rau cov txheej txheem no

yuav muaj kev siv ntawm ib tug xov tooj ntawm cov kev cai yooj yim:

• haus tsawg kawg yog 2 litres ntawm dej tseem nyob rau ib hnub,
• ua raws li cov khoom noj muaj feem, faib cov khoom noj rau hauv ntau txoj kev txais tos. Tus so nruab nrab ntawm lawv yuav tsum tsis pub ntau tshaj 3 teev,
• txheeb xyuas cov zaub mov muaj txiaj ntsig ntawm cov tais diav - tsis txhob sib xyaw cov rog nrog cov khoom noj carbohydrates.

Glycemic Index ntawm Cov Khoom Slimming

Ib lub rooj tshwj xeeb qhov glycemic index ntawm cov khoom yog qhia yog tsim los kom koj muaj ib lub tswv yim ntawm cov carbohydrates sai npaum li cas tau tawg rau cov piam thaj hauv ib qho zaub mov tshwj xeeb. Cov ntaub ntawv yog qhov tseem ceeb rau cov neeg uas nyiam noj zaub mov zoo thiab rau cov neeg uas muaj ntshav qab zib thiab lawv xav poob phaus.

Tsawg GI Khoom

Cov khoom noj uas koom nrog pawg no muaj peev xwm txwv qhov kev xav ntawm kev tshaib plab rau lub sijhawm ntev, vim tias thaum lawv nkag mus rau hauv lub cev, lawv cov carbohydrates nyuaj tau nqus ntev dua nyob rau hauv cov hnyuv thiab ua rau kev nce qib hauv cov suab thaj. Cov zaub mov glycemic tsawg muaj xws li:

Oysters, soy sauce, cws, qwj nplais, ntses

Nceb, walnuts, hazelnuts thiab ntoo thuv, almonds thiab txiv laum huab xeeb, pistachios thiab hazelnuts, zaub cob pob, zucchini, dib. Taum ntsuab, qhiav, liab kua txob. Sauerkraut, Zaub pob qe, zaub paj dawb, zaub qhwv dawb, zaub ntsuab, rhubarb, zaub kav. Dub currants, zaub xas lav, dill, radishes, txiv ntseej, dos.

Cov khaub noom xim, kua txiv qaub, kua txiv, lws suav, kua mis nyeem tsis muaj ntxhiab tsw, iab iab, artichoke.

Peas, taum, barley groats. Txiv pos nphuab, blackberries, txiv pos nphuab, zaub txhwb qaib, liab liab, cherries, blueberries, gooseberries.

Mandarin, pomelo, txiv kab ntxwv qaub, pears, txiv hmab txiv ntoo uas mob siab rau, apricots qhuav. Beets, qej, lentils, carrots, marmalade, mis nyuj, pomelo, txiv lws suav.

Quince, apricot, txiv kab ntxwv, pomegranate, nectarine, kua, txiv duaj, noob hnav, noob poppy, yogurt. Poov, mustard, paj noob hlis noob, ntsuab lossis cov kaus poom taum, pob kws, zaub hauv paus, kua txiv lws suav. Plums, mis nyuj khov, taum dub lossis liab, cov mov ci tag nrho lossis cov qhob cij muaj cov hmoov txhuv, cov txhuv qus.

Glycemic Index Khoom

Thaum lub sijhawm tso tawm ntawm theem ob ntawm kev noj ntshav hypoglycemic, koj tuaj yeem siv:

Nplej hmoov nplej spaghetti, taum qhuav, oatmeal, buckwheat, kua zaub ntug hauv paus, chicory.

Jam, cranberries, qhob cij, txiv quav ntswv nyoos, tsawb, vermicelli, txiv maj phaub, kua txiv kab ntxwv qaub.

Txiv nkhaus taw, kiwi, txiv puv luj, persimmon, txiv kab ntxwv, kua thiab kua txiv blueberry, tev thiab jam, figs. Cov nplej zom nyuaj, roob ris, pob zeb, nplej xim av, txiv duaj hauv av, cov kaus poom txiv duaj.

Ketchup, mustard, sushi thiab qaws, kua txiv kab ntxwv, cov kaus poom pob kws.

Cocoa nrog piam thaj, ice cream, industrial mayonnaise, lasagna, pizza nrog cheese thiab txiv lws suav, hmoov nplej pancakes, nplej ntev-nplej. Melon, papaya, oatmeal npaj txhij.

Rye cij, poov xab qhob cij, nplej zom nrog cheese, hau qos yaj ywm hauv lawv cov “khaub ncaws zoo”, zaub kaus poom, hau beets. Jam, raisins, maple phoov, sorbet, granola nrog qab zib, marmalade.

Kev noj haus hypoglycemic

Kev noj zaub mov raws li glycemic index ntawm cov zaub mov yog qhov zoo rau cov neeg rog dhau los. Cov ntsiab lus ntawm cov khoom noj yog:

1. Qhov tshwj tsis yog poob qis hauv cov ntshav qab zib, vim qhov no yog qhov tseem ceeb ua rau kev tshaib plab tsis muaj tseeb vim lub cev pib khaws cov nqaij hauv qab ntawm lub plab thiab hauv qab cov rog uas tau los ntawm cov khoom noj uas yooj yim los ua zaub mov uas koj noj.
2. Hloov cov carbohydrates yooj yim nrog cov uas tsis yooj yim, yog li qab zib yuav tsis "dhia" tshaj qhov qub.
3. Ua cov ntawv qhia zaub mov, cov ntsiab lus tseem ceeb ntawm cov uas muaj cov carbohydrates ua si - lawv tau yoog ntau dua thiab ua rau lub cev ploj mus ntev.

Qauv ntawv qhia zaub mov

Txhawm rau kom paub tseeb tias kev noj zaub mov glycemic yeej tuaj yeem tswj hwm, tsuas yog saib cov ntawv qhia zaub mov rau ib lub lim tiam, uas tuaj yeem siv los ua lub hauv paus rau koj qhov kev noj haus. Nws yog ntau yam, sib npaug thiab txaus siab heev.

Nco ntsoov cov zaub mov noj rau qhov ntau thiab tsawg:

• tshais - 200 g
• noj su - 1 txiv,
• pluas su - 350 g
• tav su tshuaj yej - 150 g
• noj hmo - 200 g.

Lub sijhawm so, koj tuaj yeem haus cov dej haus muaj cai.

Tam sim no koj paub dab tsi glycemic noj haus yog nyob rau hauv nws cov kev txiav txim zoo classical, raws li zoo raws li nws ntau yam kev hloov. Dab tsi los xaiv yog nyob ntawm koj.Tab sis nyob rau hauv txhua rooj plaub, tsis txhob hnov ​​qab tias kev poob phaus tuaj yeem ua tiav nkaus xwb: los ntawm nqus cov calories, lawv yuav tsum siv.

Feem ntau cov zaub mov muaj xws li carbohydrates. Thaum noj, lawv tau tawg rau cov piam thaj los ntawm cov kev hloov hauv biochemical. Vim tias qhov no, lub sijhawm luv luv nce siab hauv nws cov ntshav tau tshwm sim. Lub glycemic Performance index (GI) tso cai rau koj kom nkag siab sai npaum li cas carbohydrates yog nqus rau hauv cov ntshav thiab ua rau kev dhia zoo li no.

Cov ntaub ntawv dav dav

GI ntawm tag nrho cov khoom lag luam yog suav nrog cov ntsuas zoo tib yam piam thaj. Nws muaj nws sib npaug txog 100, thiab rau lwm yam tshuaj nws nyob ntawm 1 txog 100. Txhua yam zaub mov tuaj yeem faib ua 3 pawg:

• Cov khoom noj qis GI (txog 55),
• cov khoom lag luam nrog qhov nruab nrab GI (ntawm 56 txog 69),
• siab GI zaub mov (saum toj 70).

Kev noj zaub mov glycemic rau cov ntshav qab zib tso cai rau koj los tswj tus nqi ntawm cov carbohydrates noj thiab lawv cov kev hloov pauv ntawm cov piam thaj. Txhawm rau kom raug los ua kom cov ntawv qhia zaub mov kom raug, koj yuav tsum paub tias GI ntawm cov khoom yog cov sib txawv, tsis yog tas li. Qhov ntsuas no nyob ntawm cov yam ntxwv:

• kev kho cua sov
• khoom qauv
• qhov degree ntawm kev loj hlob ntawm cov txiv hmab txiv ntoo lossis zaub.

GI tseem tuaj yeem txo qis lossis nce ntxiv nrog kev siv ua ke ntawm kev siv ntau yam khoom noj (piv txwv li, protein feem ntau ua rau txo qis GI ntawm cov khoom noj nplua nuj nyob hauv cov carbohydrates). Ua raws li cov zaub mov glycemic index, cov ntshav qab zib tau haus ntau yam zaub mov los ntawm kev noj haus ntawm ib tus neeg ib txwm muaj. Qhov no tsis muaj lub moj khaum nruj ua rau nws muaj peev xwm ntawm kev xav txog kev xav txog kev noj zaub mov tau yooj yim dua.

Cov khoom noj uas muaj GI tsawg yuav siv sijhawm ntev mus zom dua cov tais diav nrog qhov nruab nrab lossis nruab nrab, kom ib tus neeg tsis hnov ​​tshaib plab ntev heev

Yooj yim thiab carbohydrates

Tag nrho cov carbohydrates tau muab faib ua qhov yooj yim (ib- thiab ob-tivthaiv) thiab cov khoom siv sib xyaw ua ke (multicomponent). Ntawm cov suab thaj yooj yim, qabzib, galactose, thiab fructose muaj nyob hauv cov zaub mov, thiab cov carbohydrates nyuaj yog sawv cev los ntawm cov hmoov txhuv nplej siab, insulin, thiab glycogen. Ntawm cov ntshav qab zib, qhov ntau ntawm cov tshuaj tiv thaiv suab thaj noj yuav tsum tau txo qis qis, muab kev nyiam rau cov khoom noj ua si hnyav. Lawv zom rau ib lub sijhawm ntev thiab tawg ua ke tsis tu ncua, yog li lawv tsis ua rau muaj qhov hloov pauv tsis xwm yeem ntawm cov piam thaj hauv cov ntshav. Cov khoom noj ntawm cov txiaj ntsig zoo ntawd yuav yog cov cereals, zaub, thiab txhua yam khoom noj muaj fiber ntau.

Cov carbohydrates yooj yim sai sai nce cov ntshav qabzib, tab sis tsis ntev cov nqi no tseem poob sai, thiab ib tus neeg ntsib kev tshaib plab heev. Lawv muaj nyob hauv qab zib txhua qhov, qee cov txiv ntoo thiab khob cij dawb. Ib qho ntawm cov khoom lag luam yuav tsum nco ntsoov nyob ntawm tes rau tus mob ntshav qab zib thaum muaj ntshav siab, vim tias nws tuaj yeem pab tshem tawm cov tsos mob tsis zoo. Tsis tas li ntawd, qee zaum qee zaum hauv kev qog nruab nrab, lub cev tseem xav tau cov carbohydrates yooj yim, vim tias lawv qhov tsis tuaj yeem ua rau qaug zog ntau dua, nkees nkees thiab lub siab tsis zoo. Nws zoo dua rau cov neeg mob ntshav qab zib kom tau txais los ntawm cov txiv hmab txiv ntoo nrog GI nruab nrab, thiab tsis yog los ntawm cov khoom noj kom zoo, rog thiab qab zib.

Noj cov hauv paus ntsiab lus

Kev noj haus, uas yog ua raws li kev muab xam GI, tsis yog siv rau cov ntshav qab zib nkaus xwb. Cov neeg uas xav kom poob phaus yam tsis muaj kev ntxhov siab rau lub cev feem ntau yog pab rau nws. Kev noj haus muaj 3 ntu:

• hnyav ua kom lub cev yuag (nyob rau theem no tsuas yog cov zaub mov nrog GI tsawg tsawg pub noj, nws kav ntev li 2 lub lis piam),
• Kev sib koom ua ke ntawm lub hom phiaj tiav (nws tau tso cai siv tais diav nrog GI qis thiab nruab nrab, hauv lub sijhawm yuav siv sijhawm li 10-14 hnub),
• tswj cov duab (hauv paus ntawm cov zaub mov yog txhua yam khoom siv nrog GI tsawg thiab nruab nrab, tab sis qee zaus nws tuaj yeem suav cov tais diav tsis muaj dab tsi nrog GI siab).

Cov neeg mob ntshav qab zib yuav tsum nyob nrog thawj ob theem, txij li noj zaub mov nrog cov khoom noj uas muaj cov khoom noj rog siab nrog rau qhov mob no yog qhov tsis txaus siab.Yog tias muaj mob ntawm hom 1 yam tsis tshua muaj qhov no tau kev tso cai (nrog kev kho lub luag hauj lwm ntawm kev txhaj tshuaj ntawm cov tshuaj insulin), tom qab ntawd nrog tus kab mob ntawm hom 2 nws tsis tshua xav noj cov khoom zoo li no.

Thaum sau cov ntawv qhia zaub mov, koj yuav tsum xav txog tsis yog GI nkaus xwb, tab sis kuj muaj cov ntsiab lus hauv caloric ntawm cov khoom, nrog rau qhov sib piv ntawm cov protein, cov rog thiab carbohydrates hauv nws.

Kev noj zaub mov noj los ntawm glycemic Performance index tso cai rau koj mus ntseeg nkaws kom tshem tawm cov phaus ntxiv uas tsis muaj tawm ntawm lub cev, uas yog li tsis muaj zog vim yog mob ntshav qab zib

Dab tsi yog qhov zoo dua rau qhov tsis kam?

Yog tias ua tau, nws yog qhov zoo dua rau qhov tsis kam ua qee yam zaub mov, vim tias nws muaj GI ntau dhau, thiab muaj ntshav qab zib nws siv yuav tsis coj dab tsi zoo. Ntawm no yog daim ntawv teev cov qauv ntawm cov khoom lag luam:

• cov khoom noj ceev ceev cov zaub mov, cov khoom noj khoom haus tsom, cov khoom tiav ib nrab,
• muab nqaij noj
• mis nyuj chocolate thiab khoom qab zib,
• tej daim, crackers,
• margarine
• polished dawb mov
• ncuav thiab ncuav qab zib,
• khob cij dawb
• kib qos.

Cov zaub mov muaj roj tsis tsuas yog muaj GI siab, tab sis kuj tsim kev thauj khoom loj rau daim siab thiab tus leeg, ua rau cov roj ntsha plaques hauv cov hlab ntsha. Nws tsub kom muaj kev pheej hmoo ntau ntxiv rau cov ntshav qab zib los ntawm kev mob plab thiab cov hlab plawv

Kev noj haus tau txais txiaj ntsig

Kev noj zaub mov glycemic index pab rau cov ntshav qab zib kom tswj tau tus kab mob thiab tswj hwm tus mob kom zoo dua qub. Qhov zoo ntawm cov zaub mov no:

• normalization ntawm lub cev hnyav (kom tshem tawm cov phaus ntxiv) thiab kev tiv thaiv kev rog rog yav tom ntej,
• tsis muaj qhov kev xav ntawm kev tshaib plab tsis tas li thiab, vim li ntawd, kev txo qis ntawm kev nqhis dej rau cov khoom noj uas txwv tsis pub noj nrog "carbohydrates" sai,
• tswj cov ntshav qab zib kom ntshav hauv lub cev, vim cov roj carbohydrates ntws los rau hauv cov ntshav,
• txo qis hauv qib ntawm txaus ntshai visceral rog hauv lub cev (tso nyiaj ib puag ncig ntawm cov nruab nrog sab hauv),
• zoo nkaus li qhov muag pom kev loj hlob thiab qhov tseem ceeb vim yog cov zaub mov zoo noj thiab ua kom zoo.

Ua ntej xaiv ib qho khoom noj twg, koj yuav tsum tau sab laj nrog tus kws kho mob endocrinologist, kom tsis txhob muaj kev puas tsuaj rau koj lub cev. Tus kws kho mob tuaj yeem hais qhia qee qhov subtleties thiab nuances cuam tshuam nrog tus yam ntxwv ntawm tus neeg mob thiab nws tus kab mob. Tus neeg mob cov khoom noj khoom haus yuav tsum sau nws lub cev nrog lub zog, thaum lub sijhawm tsis tshaj tawm ntawm cov txiav, thiab tsis tas yuav ua rau muaj feem ua mob ntshav qab zib.

Cov khoom muaj cov roj carbohydrates tsis tsuas muaj cov ntsiab lus calorie, tab sis kuj muaj glycemic index. Qhov ntsuas no tseem ua rau cov neeg yuag thiab lub cev hnyav dua. Yog li no, thaum muab tso ua ke ib qho khoom noj rau qhov poob phaus, nws tsim nyog txiav txim siab glycemic index ntawm cov khoom.

Tsawg Glycemic Zaub Mov Noj Ua Si

Cov tais diav uas tuaj yeem tsim los ntawm cov khoom siv nrog qhov qis glycemic index, ib zaug hauv plab, tsis txhob ua rau cov suab thaj nce ntxiv. Qhov no txhais tau tias tom qab noj cov zaub mov zoo li no, koj lub cev yuav nyob ntev thiab koj yuav tsis xav noj khoom txom ncauj thaum noj mov. Tshawb xyuas qee cov zaub mov txawv rau kev noj zaub mov kom tsis txhob qog ntshav - nrog lawv koj tuaj yeem ua tiav qhov xav kom ua rau poob phaus.

• Kev Pabcuam Hauv Ib Lub Thawv: 3 Cov Neeg.
• Cov ntsiab lus calorie: 55 kcal.
• Lub Hom Phiaj: ua su.
• Chav ua noj: Lavxias.

Cov kua zaub qhwv nrog qhov sib ntxiv ntawm cov nqaij ntses los sis cov nqaij ntshiv ntawm pob txha yog ib qho ntawm cov kev hlub thiab muaj zaub mov zoo tshaj plaws uas tso cai rau txhua theem ntawm cov zaub mov hypoglycemic. Cov npe ntawm cov khoom xyaw rau qhov ua ntej suav nrog cov zaub uas pom zoo kom siv tshiab tshiab, tab sis txawm tias tom qab kev kho cua sov lawv GI yuav tsis ntau dua li kev pom zoo txawm tias nyob rau thawj theem.

• txiv lws suav - 1 pc.,
• liab tswb kua txob - 1 pc.,
• qos yaj ywm - 2 pcs.,
• dos - 1 pc.,
• zaub qhwv - 0.25 hau,
• carrots - 1 pc.,
• cov nqaij ntshiv - 300 g
• Bay nplooj, txuj lom, ntsev, tshuaj ntsuab - mus saj.

1. Boil cov nqaij los ntawm muab ib daig nyob rau hauv dej txias.
2. Txiav lub txiv lws suav, carrots, kua txob thiab dos, kib me ntsis, ncuav me ntsis roj zaub rau hauv lub lauj kaub.
3. Quav zaub qhwv nyias.
4. Tev qos yaj ywm, ua kom pom qhov cub.
5. Ntxiv zaub qhwv rau npaj cov nqaij si, tom qab 10 feeb. ntxiv cov qos yaj ywm. Tom qab npau npau cov khoom xyaw rau 10 feeb, xa cov zaub ntxiv.
6. Tso cov kua zaub qhwv rau cov hluav taws li 10 feeb, tom qab ntawd ntxiv seasoning thiab ntsev. Tig tua hluav taws tom qab ib pliag.

Stewed cabbage

• Ua noj ua haus sijhawm: 35 feeb.
• Kev Pabcuam Hauv Lub Thawv: 5 Cov Neeg.
• Calorie cov tais diav: 40 kcal.
• Lub Hom Phiaj: ua su.
• Chav ua noj: Lavxias.
• Kev nyuaj ntawm kev npaj: yooj yim.

Kev noj zaub mov glycemic index pab txhua tus kom ua tiav qhov txiaj ntsig xav kom poob phaus, vim tias cov tais diav tuaj yeem npaj muaj ntau txoj hauv kev: ncu, ci lossis ci. Sim ua zaub pob, ib qho zaub ntawm cov npe GI tsawg. Braised zaub qhwv nrog zaub mov noj yuav tsum tau siav yam tsis ntxiv roj. Hloov chaw, koj tuaj yeem siv cov kua zaub lossis nqaij nqaij nqaij.

• dos - 1 pc.,
• cloves - 1 pc.,
• zaub qhwv - 1 kg
• broth - 2 tbsp.,
• lws suav puree - 2 tbsp. l.,.
• Bay nplooj, peppercorns, ntsev - mus saj.

1. Chop cabbage thinly, muab tso rau hauv lub cauldron. Muab stew, Bay broth.
2. Fry tws dos, xyaw nrog lws suav muab tshuaj txhuam.
3. Mus rau lub mos zaub qhwv ntxiv npaj cov dos, cov txuj lom.
4. Muab tag nrho cov min. 10, npog thiab cia cov zaub mov sawv ntsug ib pliag.

Nqaij qaib Nqaij Nrog Avocado

• Ua noj ua haus sijhawm: 50 feeb.
• Cov Pabcuam Hauv Chaw Thau Khoom: 2 Cov Neeg.
• Cov ntsiab lus calorie: 65 kcal.
• Lo lus uas peb tau: mus noj hmo.
• Chav ua noj: Lavxias.
• Kev nyuaj ntawm kev npaj: yooj yim.

Coob tus neeg nyiam cov zaub mov hypoglycemic, vim hais tias ntawm no cov zaub mov tuaj yeem yog dab tsi kiag li, qhov mob tseem ceeb yog tias cov tais diav muaj cov khoom lag luam nrog qis lossis nruab nrab glycemic index. Saib xyuas cov kev noj haus zoo li no, koj yuav tsis tshaib plab, thiab koj cov zaub mov yuav raug sau nrog cov zaub mov koj nyiam. Diversify cov ntawv qhia zaub mov noj nrog lub teeb thiab qab qab ntxiag nrog nqaij qaib, avocado thiab dib.

• dib - 2 pcs.,
• qij - 2 cloves,
• soy sauce - 6 tbsp. l.,.
• noob hnav noob, dos ntsuab los saj,
• qe - 3 pcs.,
• avocado - 1 pc.,
• mustard - 1 tsp.,
• nqaij qaib mis - 1 pc.

1. Boil nqaij qaib mis, tawg ua tej daim.
2. Boil qe, txiav rau hauv cubes.
3. Quav cucumbers mus rau hauv nyias slices.
4. Zom avocados rau hauv me me.
5. Sib tov cov khoom npaj hauv ib lub tais.
6. Npaj hnav khaub ncaws: sib tov mustard nrog kua ntses, tws qej thiab dos plaub. Ncuav qhov sib xyaw rau hauv cov zaub xam lav, sprinkle tag nrho nrog noob hnav noob.

Video: Kev noj haus Glycemic

Cov ntawv qhia zaub mov uas peb yuav xav txog hnub no yog siv los tswj cov ntsiab lus ntawm cov piam thaj hauv ntshav cov ntshav.

Nws txhais txog kev txwv tseem ceeb ntawm kev siv cov khoom lag luam khoom noj uas muaj tus nqi siab tsim nyog ntawm qhov ntsuas no.

Lub lim piam qes glycemic index zaub mov yog ib qho yooj yim thiab uas xav tau. Nrog nws, koj tuaj yeem hais goodbye rau thawj. Txhawm rau ua qhov no, nws txaus los tsim kom muaj qee qhov kev txwv hauv koj cov zaub mov noj txog cov zaub mov uas muaj GI ntau.

Lub ntsiab lus ntawm kev noj haus zoo li no yog hauv qab no: nws yog qhov yuav tsum tau hloov nws, txij li qub yog nrawm nrawm thiab tig mus rau hauv cov roj ntsha. Ntxiv rau, vim li ntawd, muaj kev nce siab ntxiv hauv cov ntshav qab zib cov ntshav siab. Raws li qhov tshwm sim, ib qho poob hauv nws qib yog sau tseg me ntsis tom qab, uas ua rau tsis paub tswj hwm kev xav.

Tab sis kev xav txog cov pa roj carbon monoxide uas nyuaj, lub hauv paus ntsiab lus ntawm lawv cov kev ua haujlwm sib txawv me ntsis: lawv tau yaim ntau qeeb, ua kom lub cev ploj mus ntev thiab tsis ua rau cov piam thaj hloov. Nws yog rau cov laj thawj no tias qhov piv txwv ntawm cov khoom noj khoom haus tau tsim rau cov neeg xiam oob qhab endocrine. Yog li, cov zaub mov txawv rau cov tais diav nrog qis glycemic index thiab cov calories tsawg yog cov nyiam tuaj ntawm cov neeg mob ntshav qab zib thiab cov uas xav poob phaus.

Professor David Jenkins tau kawm ntev ntev tias kev noj tej khoom noj uas muaj carbohydrate muaj feem cuam tshuam rau lub cev ntawm cov ntshav qab zib li cas.

Raws li nws muab tawm, tsis tsuas yog qab zib, tab sis kuj cov zaub mov muaj nplua nuj nyob rau hauv cov hmoov txhuv nplej (mov dawb, qaws, qos yaj ywm) nce ntshav qab zib ntau ntau.

Tom qab ntawd, nws nthuav tawm qhov tseem ceeb ntawm glycemic indices ntawm ntau yam zaub mov, uas tau muab cov kev tshawb fawb tshiab. Raws li koj paub, qhov glycemic index (GI nqi) qhia tau hais tias sai npaum li cas qhov kev nqus ntawm carbohydrates yog nqa tawm, thiab yuav ua li cas cov concentration ntawm cov piam thaj tau hloov kho thaum siv ib lossis lwm yam khoom.

Qhov sai hloov cov zaub mov rau hauv cov kua nplaum tshwm sim, qhov ntau dua nws GI. Hauv cov tshuaj no, nws sib npaug nrog 100. Nws yog hmoov heev (txog 70), hmoov txhuv nplej siab thiab zaub mov qab. Tab sis qis rau qee yam txiv hmab txiv ntoo thiab tsis muaj hmoov txhuv nplej siab.

Yog hais tias GI yog 70, tom qab ntawd nyob rau hauv tib neeg cov ntshav muaj kev ceev ceev ntawm cov piam thaj thiab cov tshuaj hormones ntawm lub txiav (insulin).

Lub hom phiaj tseem ceeb ntawm tom kawg yog li nram no: qabzib kev coj. Nws tuaj yeem xa nws mus rau "kev ua haujlwm sai" (yog tias tus neeg mob koom nrog kev ua si thiab xav tau roj) lossis hloov nws mus rau hauv lub cev rog (yog tias tus neeg mob ua haujlwm hauv chaw ua haujlwm thiab ua lub neej nyob ntsiag to).

Qhov xwm txheej thib ob muaj qee lub caij tsis zoo nkauj heev. Ua ntej tshaj plaws, ib tus neeg pib nce ceeb thawj sai, tom qab ntawd lub zog ua haujlwm tau sau tseg thiab, vim li ntawd, nws yuav npau taws, vim lub cev maj mam nres "pom" cov piam thaj thiab "mloog" rau insulin.

Tom qab, tus neeg mob ntsib lub ntsej muag ntawm lwm yam kev cuam tshuam ntshav qab zib. Yog li, ib yam dhau ntawm cov tshuaj tua kab mob ntshav qab zib thiab piam thaj hauv cov ntshav pib tsim kev puas tsuaj rau txhua yam hauv nruab nrog cev.

Yog tias peb tham txog cov khoom ntawd xws li kev noj haus los ntawm glycemic Performance index, cov zaub mov rau lub lim tiam tau sau los ntawm siv lub rooj ntawm GI cov khoom lag luam.

Cov zaub mov noj tsim nyog rau cov tais diav nrog glycemic qis rau kev poob phaus ntawm cov zaub mov yuav pab kom tshem ntawm cov phaus ntxiv, tiv thaiv thiab txawm tias kho ntshav qab zib.

Raws li koj paub, lub zog tseem ceeb kis tau sai dua ntawm lub cev ua tsaug rau cov khoom noj muaj qhov siab GI. Vim tias muaj fiber ntau, qhov kev kwv yees ntawm cov khoom uas muaj tsawg heev los yog xoom GI tshwm sim ntau qeeb.

Thaum noj cov zaub mov uas muaj tus nqi siab ntawm glycemic Performance index, koj yuav tsum paub tias qhov no tuaj yeem ua rau kev txo cov metabolism hauv lub cev, uas tuaj yeem ua rau muaj ntshav qab zib ntau ntxiv. Nyob rau tib lub sijhawm, tus neeg mob siab rau tas mus li tshaib plab thiab yog lub caij muaj kev nyuaj siab. Lub cev pib khaws cov rog, uas tau muab tso rau hauv qab tawv nqaij, yog li tsim thaj chaw muaj teeb meem.

Lub ntsiab lus thiab qhov zoo ntawm kev poob phaus ntawm GI

Lub ntsiab ntawm kev noj zaub mov nrog qhov tsis muaj glycemic index yog los hloov cov khoom noj uas muaj cov rog (cov roj uas tsis tau sai) nrog cov (maj mam). Hauv qhov no, cov zaub mov ua los ntawm cov khoom noj uas tsis muaj calorie ntau, uas ua kom ntseeg tau tias lub zog siv tsawg dua li kev siv nyiaj, vim qhov ntawd ua rau lub cev hnyav dua.

Cov txheej txheem ntawm qhov kev poob phaus no muaj qhov zoo tseem ceeb rau kev txo lub cev kom yuag, vim tias qee qhov kev pab cuam tau txais txiaj ntsig:

• cov tsos ntawm kev xav ntawm kev tshaib plab yog siv tsis tau, vim tias kev noj haus tau muab tso ua ke ntawm kev noj zaub mov kom zoo,
• kev ua haujlwm ntawm tag nrho cov kab mob tseem tab tom tsim - metabolism yog ua kom sai, lub plab zom mov yog kev txhim kho, cov haujlwm ntawm cov kabmob hauv nruab nrog yog qhov ib txwm ua, uas ua rau nws siv tau cov txheej txheem no ntev thiab txawm tias lub neej tag nrho,
• cov zaub mov raug tsim yog tsim nyog txawm tias cev xeeb tub thiab lactating cov poj niam, cov neeg muaj mob ntev lossis mob hnyav.

Qhov nyuaj tsuas yog thaum ua raws li kev noj haus ntawm cov glycemic index yog qhov yuav tsum tau ua tas li raws lub rooj tshwj xeeb. Tab sis dhau sijhawm, koj tuaj yeem siv tau sai rau nws lossis nco GI qhov ntsuas ntawm cov khoom tseem ceeb. Nws yuav tsum tau yug hauv siab tias txawm tias xws li kev ntsuas kev noj haus zoo tseem muaj nws cov contraindications.

Cons thiab contraindications

• kev nyuaj siab mob hlwb
• metabolic ntshawv siab
• mob ntshav qab zib mellitus
• lub xeev tsis muaj zog tom qab mob ntev lossis phais.

Tsis tas li, cov khoom noj tsis zoo rau cov hluas thaum tiav nkauj tiav nraug.

Qhov tsis zoo ntawm cov txheej txheem no yog tias nws tsis muab cov kev poob ceeb thawj sai - nrog kev siv zog ntau hauv ib hlis koj tuaj yeem tshem tawm tsis pub dhau 10 kg. Tib lub sijhawm, poob phaus feem ntau nyob ntawm cov calorie cov ntsiab lus ntawm cov zaub mov noj thiab cov kev tawm dag zog.

Feem ntau, kev noj zaub mov tsis muaj glycemic yog suav tias yog ib qho yooj yim ua raws, vim nws tsuas yog suav nrog qee qhov kev cais ntawm qee yam khoom noj los ntawm kev noj haus. Lub hauv paus ntsiab lus ntawm txoj kev poob phaus thawj zaug no tau tsim los ntawm Dr. Michel Montignac, uas tau sib cav hais tias ib tug neeg poob ceeb thawj yuav tsum tau muaj kev lom zem ntawm kev noj mov, thiab tsis yog qhov kev xav ntawm kev tshaib plab. Nws yog Montignac cov txheej txheem thiab GI rooj nws tsim uas tau los ua lub hauv paus rau kev poob phaus ntawm kev noj zaub mov glycemic tsawg.

Montignac cov txheej txheem - peb poob ceeb thawj tsis muaj kev tshaib plab

Cov khoom noj khoom haus zoo ntawm cov kws paub txog Fabkis txoj kev noj haus zoo, raws li kev tos lub cev qhov hnyav ntawm glycemic index ntawm cov zaub mov noj, tau dhau los ua qhov kev hloov pauv tiag tiag hauv kev poob phaus. Ua tsaug rau txoj kev sib txawv, nws tso cai rau koj kom poob phaus zoo thiab siv sijhawm ntev, thaum txhua qhov kev noj zaub mov uas ntau dhau ntawm kev noj zaub mov ntau dhau nyuaj nyuaj rau lub siab ntev vim muaj qhov xav noj tsis tu ncua, thiab tom qab kawm tiav lawv feem ntau ua rau rov qab los poob. Montignac txoj kev tsis sib xws ntawm txhua qhov kev ua tsis tiav, vim nws txoj cai tseem ceeb yog kom poob phaus yam tsis muaj kev tshaib plab.

Montignac Cov Cai

Qhov kev pabcuam nyhav li qub no tsis tuaj yeem hu ua kev noj zaubmov hauv nws txoj kev paub. Nws yog cov khoom noj khoom haus sib npaug, uas yog los ntawm kev xaiv qee yam zaub mov, suav nrog lawv cov txiaj ntsig ntawm cov txheej txheem kev zom zaub mov uas tiv thaiv cov rog dhau, ntshav qab zib, kab mob plawv thiab cov hlab ntsha.

Lub hom phiaj Montignac ntawm kev tiv thaiv kev rog dhau yog ua raws li kev suav ntawm glycemic qhov ntsuas ntawm kev noj zaub mov. Tus kws qhia noj haus hauv Fabkis tau thov tias koj yuav tsum yuag yuag, tsis yog yoo tshaib, tab sis xaiv cov khoom noj kom raug.

Hauv lwm lo lus, qis dua GI, zoo dua rau kev poob ceeb thawj. Raws li qhov no, tus neeg sau ntawm tus txheej txheem txheej txheem tau tsim lub rooj tshwj xeeb, faib cov khoom lag luam raws li lawv cov ntawv txheeb glycemic.

Cov qauv hauv qab GI tau ua raws li:

• qes - txog 55,
• nruab nrab - 56–69
• siab - los ntawm 70.

Kev noj zaub mov rau txhua hnub rau qhov hnyav yuav tsum yog 60-180 units, nyob ntawm seb thawj qhov hnyav.

Ib qho ntxiv, koj yuav tsum tau ua raws li qee qhov kev cai yooj yim:

• haus los ntawm 2 liv dej ntshiab,
• tsis txhob muab sib xyaw nrog cov carbohydrates nrog cov rog,
• Noj khaub hlab tsawg kawg yog 3 teev.

Coj los ntawm cov hauv paus ntsiab lus no, tsis muaj kev txwv hauv calories, Michel Montignac rau 3 lub hlis poob 15 kg ntawm qhov hnyav tshaj nws tus kheej thiab tom qab ntawd khaws cov txiaj ntsig.

Cov lus khoom

Siv glycemic Performance index cov lus yog qhov yuav tsum tau ua ntej ntawm Montignac noj. Nws tso cai rau koj los xaiv cov khoom zoo thiab tsim cov ntawv qhia zaub mov uas yuav ua kom yuag poob phaus.

Nws yuav tsum raug sau tseg tias glycemic Performance index yog muab rau cov khoom lag luam uas muaj carbohydrates xwb. Yog li ntawd, tsis muaj cov khoom lag luam muaj protein ntau, piv txwv li, cov khoom lag luam nqaij hauv lub rooj, uas txhais tau tias lawv GI yog 0.

Qib thiab Txiv Neej

Cov txheej txheem ntawm kev poob phaus raws li Montignac yog nqa tawm hauv 2 qib:

• ntawm thawj zaug - qhov hnyav yog txo rau qib yam xav tau,
• nyob rau ntawm ob - qhov tshwm sim yog tsau.

Yuav kom ua tiav koj cov hom phiaj, kev noj haus kom tsawg yuav tsum muaj tsawg, yog li ntawm thawj theem tsuas yog khoom noj nrog GI tsawg kawg raug tso cai. Tom qab poob qhov xav tau ntawm cov phaus uas xav tau, theem ob yog kev tswj hwm lub cev nyhav, thaum daim ntawv teev cov khoom pub tso tawm tau nthuav dav, tab sis tsis suav nrog lossis txwv qhov tseem ceeb ntawm cov zaub mov muaj zaub mov ntau.

Thawj theem - poob ceeb thawj

Thaum pib theem pib ntawm Montignac kev noj haus, koj yuav tsum noj zaub mov kom thiaj li tsis ua rau cov ntshav qabzib nce siab.

Kev noj zaub mov kom raug zoo nrog GI tsawg yuav zam qhov kev sib txuam ntawm cov rog thiab hlawv cov roj uas twb muaj lawm rau lub zog.

• noj tshais yuav tsum tau pib nrog cov txiv hmab txiv ntoo los txhawb cov hnyuv thiab tiv thaiv kom tsis txhob cem quav, thiab tom qab ntawd ntxiv cov protein thiab carbohydrates nrog fiber,
• noj su yuav tsum muaj protein
• rau pluas su, koj yuav tsum noj cov protein thiab lipids, tab sis cov tais diav yuav tsum tsis txhob rog dhau,
• noj hmo yuav tsum yog lub teeb, muaj cov protein thiab cov rog lossis protein thiab carbohydrates, thaum noj zaub mov yuav tsum noj tsis pub dhau 19 teev.

Qhov zoo tshaj plaws protein-lipid tais diav yog: zaub kua zaub, ntses, nqaij qaib, qe. Nws raug nquahu kom tsis txhob mob hnyuv ntxwm thiab cov khoom tiav ib nrab. Hauv cov protein-carbohydrate cov tais diav, nws pom zoo kom muaj cov khoom xyaw carbohydrate nrog cov ntsiab lus fiber ntau thiab tsis muaj roj - cov nqaij nyuj uas tsis muaj roj, zaub hmo ntuj, zaub ntsuab, taum, zaub ntsuab.

Cov ntawv qhia zaub mov rau lub lim tiam

Hauv cov ntawv qhia zaub mov hauv qab no koj tuaj yeem siv cov zaub, txiv hmab txiv ntoo, cereals, thiab lwm yam los ntawm lub rooj nrog tus lej glycemic tsawg, xaiv lawv rau koj saj.

• noj tshais - tej txiv ntoo
• noj su - ib qho ntawm cov mov ci, ib feem ntawm porridge, ib khob khob skim mis,
• noj su - zaub qhwv, ntses hauv caw dawb lossis ci hauv breadcrumbs nrog cheese, tshuaj yej tsis muaj zog,
• noj hmo - ib daig ci nqaij, zaub kua zaub, kua mis nyeem yog muaj roj tsawg.

• noj tshais - kua txiv qaub, muaj ib khob muaj roj tsawg yogurt,
• noj su - muesli, fructose marmalade,
• noj su - grated nyoos carrots nrog zaub ntsuab, txiv qaub thiab txiv roj roj, 50 g tshij, txiv ntoo tshiab,
• noj hmo - zaub xam lav, lentils nrog kua ntses.

• noj tshais - txiv ntoo los xaiv,
• noj su - ib qho hlais ntawm cov qhob cij uas muaj lub khob uas tsis qab zib, ib khob mis nyuj,
• noj su - ib feem ntawm ci nqaij, zaub xam lav, tshiab citrus,
• noj hmo - zaub kua zaub, taum taum, yogurt muaj roj tsawg.

• noj tshais - Kua, kib qe,
• noj su - ham, ib khob mis nyuj
• noj su - zaub xam lav nrog cov kua roj qab qab, muaj nqaij ntses,
• noj hmo - zaub casserole nrog cheese, tshuaj ntsuab, muaj rog tsawg kefir.

• noj tshais - txiv kab ntxwv tshiab,
• noj su - cereal nrog mis nyuj,
• pluas su - stewed zaub, hau nqaij qaib xyaw zaub, qaug tshuaj yej uas tsis muaj qab hau,
• noj hmo - porridge, zaub xam lav.

• noj tshais - txiv qaub, cov kua mis nyeem yog rog,
• noj su - mis nyuj porridge, decaffeinated kas fes,
• noj su - nqaij ntshiv nrog zaub, txiv hmab txiv ntoo nyias,
• noj hmo - nplej zom los ntawm durum nplej, nqaij npua, zaub nrog tshuaj ntsuab.

• noj tshais - 2 lub ncuav ntawm cov qhob cij bran, mis nyuj,
• pluas su - cov nqaij nyuj muaj roj tsawg, tsis muaj zog tshuaj yej yam tsis muaj qab zib,
• noj su - ntses ci nrog zaub, tsis tas kas fes,
• noj hmo - txiv hmab txiv ntoo los xaiv los ntawm.

Ua raws li cov cai ntawm qib no ntawm kev noj haus pub koj kom ua tiav cov txiaj ntsig zoo hauv 1-3 hlis, nyob ntawm lub hom phiaj.

Cov hauv qab no qhov zoo yog muab:

• metabolism hauv yog li qub
• kev tshaib plab yog tsis suav
• tsis tas yuav tsum hloov pauv lossis txwv zaub mov,
• lub cev yog noo nrog cov tseem ceeb vitamins thiab minerals.

Tsis tas li ntawd, thaum lub cev poob, cov leeg nqaij thiab elasticity ntawm daim tawv yog khaws cia, uas zam kev ua txhaum thiab ua txhaum ntawm lwm cov pluas noj.

Qhov thib ob theem yog tswj hwm

Txhawm rau kom ntseeg tau qhov ua tiav, nws yog qhov tsim nyog ntawm theem ob thiaj ua raws li cov cai hauv qab no:

• tsis txhob ua phem cov zaub mov nrog GI siab,
• siv cov rog zoo, feem ntau txias nias tsob nroj roj, txhawm rau txhawm rau ua qhov xav tau rau cov lipids
• haus cov khoom noj siv mis nrog cov roj tsawg cov ntsiab lus,
• ua kom paub ntses ntau ntxiv rau hauv cov zaub mov noj,
• yog tias koj xav muab cov rog rog xyaw nrog cov carbohydrates, koj yuav tsum noj cov zaub uas muaj cov tshuaj fiber ntau nrog lawv,
• koj tuaj yeem haus cov cawv txiv ntoo qhuav, tab sis tom qab cov zaub xam lav lossis cheese,
• rau pluas tshais koj yuav tsum muaj tag nrho cov qhob cij mov ci,
• qab zib, zib ntab, khoom qab zib, ncuav qab zib, cov dej qab zib yuav tsum tau txo kom tsawg los sis tshem tag nrho,
• kas fes yuav tsum tau decaffeinated, thiab tshuaj yej yuav tsum tsis txhob muaj zog,
• Cov dej haus txhua hnub yuav tsum tswj nyob ntawm 2 litres.

Ua raws li cov cai ntawm Montignac vib this thiab nws cov lus glycemic index tuaj yeem ua kom tsis yog los ntawm kev poob phaus nkaus xwb, tab sis kuj yog koj cov khoom noj rau lub neej. Tom qab ntawd qhov teeb meem ntawm cov kev hnyav dhau los lossis cov piam thaj ntau yuav tsis thab.

Feem ntau, Montignac kev noj haus yog qhov kev pab cuam los hloov pauv koj txoj kev noj nyob. Los ntawm lub hauv paus ntsiab lus zoo sib xws - "noj kom poob phaus" - ntau tus qauv nrov tau tsim - los ntawm hom ntshav. Tsis tas li ntawd, raws li kev tshawb xav ntawm Dr. Montignac, ntau dua "poob siab" qis glycemic noj zaub mov raug tsim, uas tso cai rau koj kom muaj txiaj ntsig zoo dua kom yuag tawm ntau tshaj qhov hnyav.

Glycemic Tsawg

Cov khoom noj zoo li no txawv ntawm Montignac cov txheej txheem hauv qhov nws tau tsim tshwj rau kev poob phaus, thaum tus kws kho mob Fabkis txoj hauv kev koom nrog kev tiv thaiv kab mob ntshav qab zib thiab kab mob plawv ntxiv. Kev noj zaub mov glycemic tsawg kuj yog los ntawm kev tswj hwm kev noj haus ntawm cov carbohydrates, tab sis tsis zoo li Montignac txoj kev, nws muaj 3 ntu, ua ntej ntawm qhov nruj heev. Vim txoj kev ua no, qhov kev hnyav kom zoo tso cai rau koj kom poob phaus nrawm dua, thiab tom qab ntawd txhim kho cov txiaj ntsig.

Kev siv ntawm kev noj zaub mov glycemic tsawg kawg yuav tsum tau ua raws li cov cai hauv qab no:

• koj tsuas yog siv cov khoom noj uas muaj cov zaub mov muaj txiaj ntsig zoo thiab qis GI,
• cov zaub mov yuav tsum yog feem, zoo dua 6 zaub mov nyob rau ib hnub,
• pluas mov kawg - tsis pub dhau 3 teev ua ntej yuav mus pw, kom lub plab zom mov muaj sijhawm so thiab rov qab los,
• thaum ua noj - tsawg kawg ntawm kev kho cua sov, uas feem ntau yuav nce GI,
• koj tuaj yeem haus dej hauv qhov nyiaj uas lub cev xav tau, yam tsis nqa nws cov ntim txhua hnub rau qhov xav tau los ntawm feem ntau cov pluas noj 1.5-2 litres.

Nws tseem yog qhov yuav tsum tau soj ntsuam cov calories ntau ntawm cov zaub mov, txij li txo qis ntawm carbohydrates yuav tsis raug txim yog tias koj muab lub cev kom muaj calories ntau dua li nws tuaj yeem siv tau. Thaum noj zaub mov glycemic tsawg, cov ntsiab lus calorie ntawm cov zaub mov noj txhua hnub yuav tsum tsis pub tshaj 1500-1700 kcal. Nws yog qhov tshwj xeeb tshaj yog ua raws li tag nrho cov cai no ntu 1 thiab 2.

Cov theem ntawm poob phaus

Piv nrog rau 2-theem Montignac txoj kev, nyob rau hauv cov zaub mov noj nrog qhov tsis muaj glycemic Performance index, 3 theem yog xav tias yuav ua tiav, thaum nyob rau theem kawg nyob rau hauv ob qho tib si kev mob siab ntawm cov txiaj ntsig tau xav. Tab sis nyob rau hauv kev noj zaub mov kom qis-glycemic, thawj qhov yog ntxiv - theem nyuaj, uas tau qhaj ntawv nyob rau hauv qhov kev pab cuam ntawm tus kws qhia noj haus hauv Fabkis.

Feem ntau, cov txheej txheem ntawm cov kev poob phaus yog raws li hauv qab no:

• thawj theem yog nquag rog hlawv, thaum tsuas yog cov khoom noj nrog GI txog 39 siv,
• theem thib ob - maj mam txo hauv qhov hnyav kom cov txiaj ntsig yam xav tau, nws raug tso cai nce GI mus rau 55,
• theem peb - ​​txhim kho, lub hauv paus ntawm kev noj haus yuav tsum yog zaub mov nrog GI txog 69, thiab tseem muaj me me ntawm cov zaub mov glycemic ntxiv tau ntxiv.

Ib qho tseem ceeb rau qhov ua tau ntawm qhov kev poob ceeb thawj yog qhov yuav tsum tau tso cai ntawm txhua ntu ntawm no, txwv tsis pub lub cev hnyav yuav tsis txaus lossis lub cev poob yuav rov qab los sai sai. Lub sijhawm ntawm qes glycemic tsawg nyob ntawm cov yam ntxwv ntawm lub cev thiab cov hom phiaj, tab sis nws tsis tuaj yeem tsis pub tsawg dua 21 hnub - nws siv sijhawm ntau heev los tsim cov kev coj noj coj ua tshiab. Ntxiv mus, txhua theem yuav tsum nyob ntev tsawg kawg ib lub lim tiam, hauv qhov xwm txheej zoo tshaj plaws - 2 lub lis piam.

Nyob rau theem no ntawm kev noj zaub mov, lub cev feem ntau ua kom huv ntawm txhua yam tsis tsim nyog, suav nrog kev ua rog rog. Kev siv cov khoom noj nrog cov ntsiab lus tsawg kawg ntawm carbohydrates yuav ua rau kev siv nyiaj ntau ntawm cov zog, thiab nws qhov tsis muaj - txhawm rau hlawv cov khoom lag luam, uas yuav tsum tau muab pov tseg.

Saib xyuas cov zaub mov glycemic tsawg, koj yuav tsum nco ntsoov txog kev sim. Tso cai rau haus cov zaub mov ntau yuav tsum tsis txhob ua rau ntau dhau, tab sis kuj koj tsis tuaj yeem tsis tshaib plab koj tus kheej thiaj li ua tiav cov txiaj ntsig sai.

Qhov siab tshaj plaws ntawm qib no yuav tsum txiav txim siab ntawm nws tus kheej. Sai li qhov yuav tsum tau muaj pes tsawg phaus poob, koj yuav tsum npaj mus kom ruaj rau qhov hnyav.

Ntawm theem ob, kev noj haus tuaj yeem tsim cov khoom lag luam nrog GI siab dua li ntawm thawj theem, tab sis tseem qis qis txaus. Nyob rau lub sijhawm no, nws yog qhov tseem ceeb heev los saib xyuas cov calorie hauv cov zaub mov.

Theem kawg, tswj kev sib sau ua ke, yuav tsum tsis pub tsawg tshaj thawj theem thiab theem ob ua ke. Nyob rau hauv tsis muaj ib qho yuav tsum nws yuav plam kom cov poob phaus tsis rov qab los. Lub hauv paus ntawm cov khoom noj tam sim no muaj cov zaub mov uas muaj GI tsawg thiab nruab nrab. Nws tseem raug tso cai qee zaum siv cov khoom noj nrog lub siab glycemic Performance index.

Dab tsi txiav txim siab txog qib piam thaj hauv ntshav?

Nws yog los ntawm daim ntawv txheeb ntawd glycemic heev. Cov khoom noj carbohydrate tau muab faib ua peb pawg: qis GI, nruab nrab GI, thiab GI siab Cov. Qhov ntau dua nws yog, cov piam thaj nrawm nkag mus rau hauv cov ntshav thiab siab dua nws qib nce. Yog li, txhawm rau txhawm rau tiv thaiv cov rog rog, koj yuav tsum noj zaub mov ntau nrog GI tsawg li sai tau. Cov no yog cov khoom lag luam uas muaj cov khoom sib xyaw ua ke uas muaj cov zaub sib xyaw - zaub tsis muaj hmoov nplej, txiv hmab txiv ntoo thiab uas ua zaub mov. Raws li kev noj cov zaub mov uas muaj cov tshuaj fiber ntau thiab protein ntau, koj qeeb cov qib thiab tus nqi ntawm cov khoom noj khoom haus carbohydrates. Raws li qhov tshwm sim, dua, muaj lub caij zoo rau koj daim duab thiab kev noj qab haus huv.

Lub rooj ua tiav ntawm glycemic cov cim npe khoom lag luam muaj nyob rau ntawm kuv lub xaib -.

Cov Menyuam Muaj Dab Tsi

Kev noj zaub mov glycemic index tau muab faib ua peb theem.

1. Nyob rau thawj theem noj zaub mov nkaus xwb nrog to txog 39 (saib cov lus)
2. Nyob rau theem ob - cov khoom lag luam nrog GI 40-59 raug tso cai, lawv yuav tsum tau qhia maj mam, tab sis nws tsis tas yuav hloov mus rau lawv tag nrho.
3. Thib peb theem - koj cov khoom noj tseem yog ob feem peb siab thiab qis GI, tab sis qee zaum GI cov zaub mov muaj peev xwm noj tau. Nws yog qhov zoo tshaj rau noj cov zaub mov zoo li no ua ntej noj hmo, thaum lub sijhawm carbohydrates yog nqus tau zoo tshaj plaws, txij li los ntawm thaum yav tsaus ntuj cov metabolism tseem tab tom qeeb.

Lus khaws xav Cov. Los ntawm txoj kev, cia kuv nco koj ib zaug ntxiv tias kev noj haus (tsis yog nqaij) cov khoom noj muaj protein (nqaij ntshiv, nqaij cheese, ntses) raug tso cai nyob rau txhua ntu ntawm kev noj haus, tab sis txhua yam yuav tsum muaj kev sim.

Tej yam mob uas yuav tsum tau ua

1. Cov ntsiab lus calories ntau ntawm koj cov khoom noj yuav tsum yog txog 1400-1500 calories. Txhua yam, tau kawg, ntawm tus kheej, nyob ntawm lub cev kev ua si thiab thawj qhov hnyav (thiab ntau lwm yam), tab sis sim tsis txhob cuam tshuam los ntawm ntau dua 100-200 calories los ntawm daim duab no thaum tsim koj cov khoom noj.
2. Nws raug tso cai rau haus dej, tshuaj ntsuab tshuaj yej, ntsuab tshuaj yej nrog mis nyuj tsis muaj rog, mis tsis muaj rog thiab kefir.
3. Tsis suav cov rog, hmoov, qab zib thiab kib.

Qhov txiaj ntsig ntawm GI kev noj haus yog

1. Koj yuav hloov mus rau kev noj qab haus huv kev noj haus, uas, ntxiv rau qhov kev poob phaus, yuav ua rau koj txoj kev noj qab haus huv thiab kev noj qab nyob zoo (lub teeb ci thiab lub zog).
2. Qhov kev noj haus no tsis xav tau cov khoom siv tseem ceeb, vim nws muaj feem ntau ntawm cov khoom lag luam yooj yim, qhov tshwj xeeb tsuas yog cov txiv hmab txiv ntoo thiab zaub tshiab. Lawv kim heev nyob rau lub caij txias hauv qee qhov latitudes. Yog li ntawd, nyob rau lub caij ntuj no, zaub te yuav pab koj tawm, thiab txiv avpaus, yam khoom muaj qhov GI tsawg, tseem muaj nyob hauv lub caij ntuj no.
3. Nws yuav pab koj tsis tsuas yog ua kom poob phaus, tab sis kuj tseem yuav txo tau cov roj cholesterol txog li 10% hauv ob peb lub hlis - ntseeg kuv, qhov no ntau heev! Tsis tas li ntawd, los ntawm kev hloov maj mam hloov mus rau cov khoom lag luam nrog qis thiab nruab nrab GI, koj yuav txo qhov kev pheej hmoo ntawm mob qog nqaij hlav thiab hlab plawv, nrog rau kev tshem tawm lossis txo qis kev kho mob hauv lub cev.

Me Rho

Yog tias koj tau siv los noj cov zaub mov ntau ntau hauv cov khoom noj kom ntau thiab muaj ntau cov carbohydrates nrog GI siab, nws yuav nyuaj heev rau koj los rov qab xav txog koj kev noj zaub mov, tab sis nws yeej tsis lig rau qhov hloov pauv rau qhov zoo dua. Nws tseem ua nyuaj rau cov hniav qab zib. Tab sis GI kev noj haus zoo meej rau cov neeg tsis noj nqaij.

1. Tsis txhob hnov ​​qab tias ib qho tseem ceeb ntawm GI kev noj haus yog txoj kev ua noj ua haus. Txij li thaum yuav tsis muaj kev nkag siab hauv cov khoom lag luam nrog GI tsawg, yog tias koj tseem pheej kib hauv cov roj lossis caij nrog cov roj ntsw, mayonnaises, thiab lwm yam.
2. Cov fiber ntau hauv cov khoom muaj, qhov qis dua nws GI. Kev kho tshav kub ntev ntev ntawm cov khoom noj tau nce GI, thiab cov zaub mov muaj protein ntau (cov nqaij ntshiv, ntses, tsev cheese, qe) nrog cov khoom noj carbohydrates qeeb tus nqi ntawm cov khoom noj khoom haus carbohydrate.
3. Yog tias koj xav tau cov khoom qab zib zoo, ces sim xaiv cov khoom qab zib nrog tsawg GI. Thiab sim muab sib xyaw ua ke nrog lawv cov khoom noj protein thiab cov zaub mov muaj fiber ntau. Txawm hais tias koj cov khoom qab zib yuav tsum yog txiv hmab txiv ntoo, tsis ua khoom qab zib. Tab sis yog tias nws tsis tuaj yeem ua tau, tom qab hloov cov mis chocolate, khob noom, qaws thiab ua li - nrog ib qho chocolate dub.
4. Mus rau hauv kev ua kis las thiab coj lub neej kom nquag plias, vim tias qhov no tsuas yog coj koj mus kom ze rau qhov ua tau zoo, thiab tib lub sijhawm txhim kho koj txoj kev noj qab haus huv thiab kev nyob zoo.
5. Noj ntau ntau, tab sis tsawg dua. Nws yuav muaj txiaj ntsig ntau ntxiv rau lub cev thiab ua kom hnyav yog tias koj yauv faib txhua hnub kom ntsuas nws kom tsawg rau zaub mov 5-6 pluas noj. Hauv qhov no, feem, tau kawg, yuav raug txo kom tsawg. Qhov zoo yog tias koj yuav tsis tau tsim kom muaj cov ntshav qab zib ntau ntau hauv cov ntshav, piv rau ob pluag mov ib hnub. Thiab qhov no txhais tau hais tias cov tshuaj insulin tsawg dua yuav tsim tawm, uas, nrog cov calories ntau, kis ntau lub zog rau cov chaw peb xav tau thiab tsis xav tau (cov roj ntsha rog). Thiab tseem yog tias koj noj ntau dua thiab me ntsis, koj yog li koj dag koj lub cev, yog li nws txuag tsawg zog rau txhua qhov chaw koj xav tau.
6. Kev noj zaub mov glycemic txwv tsis pub siv cov khoom noj yooj yim, cov zaub mov kom huv, khoom qab zib, thiab cov khoom lag luam, vim tias lawv feem ntau muaj cov khoom noj ua ke ntau tshaj qhov koj xav. Yog li ntawd, muab kev nyiam rau qhov khoom ntuj, kawm ua noj. Txhawm rau txhim kho qhov qab ntawm cov tais diav (yog tias koj siv los siv tshuaj lom neeg), ntxiv cov tshuaj ntsuab thiab cov txuj lom ntuj rau cov zaub mov. Cov kaus hniav qab zib tuaj yeem pom zoo kom siv cov cinnamon thiab vanilla hauv koj cov zaub mov noj - cov txuj lom no ntxiv cov tsw qab rau cov khoom qab zib, zaub mov thiab lwm yam tais diav uas tsis tas ntxiv cov piam thaj ntxiv.
7. Saib cov glycemic Performance index, tsis txhob hnov ​​qab txog qhov tseem ceeb tshaj plaws li cov lej ntawm cov calories! Txij li, txiv ntoo yog cov zaub mov tsis tshua muaj GI, tab sis lawv muaj ntau heev, muaj calories ntau. Thiab tau noj peb tes ntawm hazelnuts rau cov khoom txom ncauj, koj yuav tsis nce siab ntxiv cov piam thaj, tab sis koj yuav tau txais calories ntau, yog li, ua raws li cov cai hauv koj cov zaub mov noj thiab ceev faj kom tsis txhob noj cov zaub mov muaj rog!

Yuav kom lub ntsiab Cov. Yog tias koj ua raws li cov zaub mov glycemic index rau ib hlis, koj tuaj yeem txo qhov hnyav, txhim kho koj txoj kev noj qab haus huv thiab kev nyob zoo. Thiab qhov no yog tsis muaj grueling workouts, tsis muaj tshaib plab tsaus muag thiab tsis muaj kev phom sij rau kev noj qab haus huv! Qhov kev noj haus no yog ib qho piv txwv zoo rau kev noj zaub mov zoo. Txawm li cas los xij, nrog ib qho kev noj haus twg, tsis muaj leej twg tseem tsis tau tshem tawm cov kis las, vim tias kev ua kis las yog tus pab cuam zoo rau txoj kev ua kom yuag thiab zoo nkauj - tsis txhob hnov ​​qab txog nws.

Mus rau hauv kev ua kis las, noj kom yog thiab ua tau zoo dua - kev vam meej rau koj.

Kev taw qhia thiab contraindications

Txawm hais tias, feem ntau, tus cwj pwm zoo ntawm cov kws kho mob rau cov zaub mov zoo no thiab ntau cov txiaj ntsig ntsig txog, txawm li cas los xij, thaum hloov mus rau kev noj zaub mov zoo li no, kev noj zaub mov yauv pauv hloov, uas qee zaum tuaj yeem cuam tshuam cov neeg mob ntawm cov pab pawg hauv qab no:

• Nrog rau cov kab mob ntawm lub plab zom mov thiab cov plab hnyuv sab hauv.
• Nrog kev mob hlwb.
• Tom qab phais lossis mob hnyav.

Nrog kev ceev faj, nws tsim nyog mus ze rau kev kho cov ntawv qhia zaub mov rau thaum tiav hluas, thaum xeeb tub, nrog rau cov kab mob ntev dua.Tsis tas tham nrog tus kws kho mob, koj kuj yuav tsum tsis txhob hloov pauv koj cov zaub mov yog tias, rau kev kho mob, muaj lwm yam lus pom zoo noj haus.

Muaj txiaj ntsig thiab kev phom sij

Txij li cov ntsiab lus ntawm kev noj haus yog los hloov cov carbohydrates uas yooj yim nrog cov uas tsis yooj yim, lub cev tsis xav tias lub cev tsis muaj cov khoom noj khoom haus uas tsim nyog rau kev ua haujlwm, thiab yog li qhov no tsis cuam tshuam rau kev nyob zoo ntawm kev poob phaus. Ntawm qhov tsis sib thooj, vim tias qhov txo qis hauv cov ntsiab lus ntawm cov zaub mov hauv lub cev thiab, vim li ntawd, kev thauj khoom ntawm lub nruab nrog cev, kev ua haujlwm ntawm lub cev ua haujlwm raug kho, ntxuav cov roj cholesterol thiab co toxins sib xyaw hauv lub cev tshwm sim, cov metabolism hloov kho, thiab nrog nws txoj kev noj qab haus huv ntawm tus neeg tag nrho.

Vim tias kev noj zaub mov zoo rau lub cev, tus neeg poob ceeb thawj tsis muaj kev xav txog kev tshaib plab, thiab vim li no hom kev poob ceeb thawj yog qhov zoo heev los ntawm lub siab xav. Lub tsuas tsis zoo ntawm cov kev pab cuam yog qhov yuav tsum tau tas li kos lub rooj GI. Txawm li cas los xij, qhov no tuaj yeem suav tias yog qhov rho tawm es tsis muaj mob, vim tias dhau sijhawm, cov ntsuas no muab tso rau hauv lub taub hau.

Muaj kev phiv ntau

Vim tias qhov khoom noj tsis ua rau lub cev thiab zaub mov tsis txaus, qhov kev tawm ntawm ib qho kev mob tshwm sim yog qhov tsis tshua muaj thiab yuav tsuas yog cuam tshuam nrog tus yam ntxwv ntawm tus neeg. Txawm li cas los xij, yog tias koj xav tias lub cev tsis zoo hauv kev noj qab haus huv tom qab kev hloov pauv ntawm kev noj zaub mov, tam sim ntawd rov qab rau cov zaub mov li ib txwm thiab nco ntsoov sab laj tus kws kho mob txog - tej zaum yog vim li cas uas ua rau muaj qhov tsis zoo ntawm cov lus qhia ntau dua kom meej meej.

Los ntawm thiab loj, muaj ob lub ntsiab ntawm txoj kev noj zaub mov zoo ntawm cov phiaj xwm: Montignac kev noj haus rau kev tswj ntshav qab zib, tsim kom poob ceeb thawj thiab tiv thaiv kab mob plawv thiab ntshav qab zib, thiab ntshav qab zib tsawg, tswj tsuas yog ua kom yuag.

Montignac kev noj haus yuav koom nrog ob ntu: txo qhov hnyav ntawm kev noj zaub mov nrog GI tsawg thiab kho qhov tshwm sim ntawm kev noj zaub mov glycemic tsawg thiab nruab nrab. Tib lub sijhawm, nyob rau thawj theem, qhov niaj hnub niaj hnub ntawm GI units yuav tsum nyob rau hauv thaj tsam ntawm 60-180 units (nyob ntawm thawj qhov hnyav), thiab lub sijhawm nyob ntawm saib sai npaum li cas qhov nyhav xav tau mus txog rau thawj theem.

Lub siab glycemic ntau yam muaj peb ntu, txhua ntu yuav muaj kev txwv ntau dua. Yog li, ntawm thawj theem tsuas yog cov khoom lag luam nrog glycemic Performance index qis dua 39 yog qhov zoo rau kev siv, ntawm ob - tsis siab tshaj 55, thiab nyob rau theem peb - ​​txog 69 chav nyob. Lub sijhawm ntawm cov kav yog tsawg kawg yog peb lub lis piam, txhua theem yuav tsum 7, thiab tseem zoo dua 14 hnub.

Tso Cai thiab Txwv cov Khoom

Ua raws li cov qauv sib txawv ntawm cov qauv ntawm poob phaus, koj tuaj yeem siv qee yam khoom siv los ntawm lub rooj nrog GI. Yog li, txhua ntu, zaub mov glycemic tsawg tso cai rau siv:

• Spinach thiab zaub.
• Zucchini, nceb, taum.
• Qaub txiv hmab txiv ntoo thiab berries: txiv ntoo qab zib, cranberries, txiv pos nphuab, tangerines, txiv kab ntxwv.
• Buckwheat, oatmeal.
• Cov tseem grain thiab mov ci mov ci.
• Chocolate Tsaus Ntuj
• Cov khoom noj muaj roj tsawg.

Cov khoom lag luam nquag nrog nruab nrab glycemic Performance index yog:

• Cov nplej zom nyuaj.
• Manka.
• Hau qos yaj ywm.
• Txaij.
• Nyob kas poom thiab pob kws tshiab.

Nws yuav tsum tau yug hauv siab tias, nyob ntawm txoj kev ua noj thiab muaj kev kho cua sov, glycemic qhov ntsuas ntawm lub tais yuav hloov tau, vim hais tias, tshwj xeeb thaum xub thawj, nws tsis tawm ntawm qhov chaw khaws lub rooj nrog cov ntsuas rau cov khoom sib txawv ntawm tes.

Raws li kuv tau hais, GI tsuas yog muab rau cov khoom noj muaj cov khoom noj uas yog carbohydrate. Cov glycemic index ntawm cov protein thiab cov khoom muaj roj yog 0. Txawm li cas los xij, kom ua tiav cov txiaj ntsig, koj yuav tsum tso tseg qee yam ntawm cov khoom no nrog cov zaub mov muaj txiaj ntsig:

• Rog tej nqaij thiab ntses.
• Cov khoom noj ceev ceev.
• Butter thiab confectionery.
• Qaug zawv thiab nqaij zom.

Txwv txiav kev noj qab zib thiab ntsev.Cov kua dej hauv lub khob tsis yog txiav txim siab thiab tswj hwm los ntawm cov kev xav tau sab hauv ntawm qhov poob phaus.

Kev npaj

Txij li thaum kev noj haus li ib txwm tsis tawg lub hauv paus, thiab lub zog tshiab yog ua raws cov qauv ntawm kev sib npaug, koj lub cev yuav tsis muaj kev ntxhov siab thiab koj yuav tsis tau noj koj lub hlwb txog qhov yuav ua li cas thiab yuav pib noj li cas. Feem ntau, ua ntej pib marathon, ntxiv rau ua ntej lwm yam kev noj haus, nws yuav muaj txiaj ntsig los siv sijhawm yoo mov kom hnub rau lub cev ua kom muaj zog thiab teem nws mus hlawv cov rog.

Tus nqi kwv yees

Tus nqi ntawm cov zaub mov nyob hauv nruab nrab qhov tseem ceeb. Tus nqi kawg ncaj qha nyob ntawm seb cov khoom tso cai koj yuav suav nrog hauv koj cov zaub mov, thiab lub sijhawm twg ntawm lub xyoo koj yuav ua raws li cov ntsiab cai glycemic tsawg. Lawm, nyob rau lub caij ntuj sov, zaub tshiab, txiv hmab txiv ntoo thiab tshuaj ntsuab muaj qhov pheej yig dua, thiab yog li ntawd tus nqi qis dua li lub caij txias.

Taum kua zaub

Tsau 300 grams taum thaum hmo ntuj, ntxiv ib me nyuam diav ntawm dej qab zib rau cov dej. Boil ib liter ntawm nqaij qaib Tshuag thiab ntxiv ib thiab ib nrab liv dej huv rau nws. Tso lub lauj kaub rau ntawm hluav taws thiab coj mus rau ib lub rhaub. Muab cov taum pov rau hauv cov dej npau thiab npau npau kub li 40 feeb. Lub caij no, txiav 3-4 me me qos yaj ywm rau hauv cubes, grate 1 carrot, finely chop 2 me me dos.

Mob siab rau dos thiab carrots nyob rau hauv ib tug me me ntawm cov roj, ntxiv 100 grams ntawm lws suav muab tshuaj txhuam, ntsev kom saj thiab tawm rau 10 feeb. Muab cov qos yaj ywm tso rau hauv lub lauj kaub thiab rhaub 10 feeb, tom qab uas muab cov kib rau hauv lub lauj kaub. Boil lub kua zaub rau lwm 10-15 feeb, yog tias tsim nyog, ntxiv ntsev thiab tws tshuaj ntsuab kom saj (zaub txhwb qaib, cilantro, dill).

Tsoos Moldavian thiab Romanian tais. Hauv qhov tuab-hauv qab lauj kaub, nqa mus rau ib lub rhaub 300 ml dej nrog 1 me nyuam ntsev. Ncuav 100 grams ntawm cornmeal rau hauv cov dej npau hauv qhov me me, tas li nplawm ntawm qhov sib xyaw nrog cov npluav ntoo kom tsis muaj daim ntawv tawm. Boil lub porridge rau lwm 10 feeb, nplawm tas li.

Thaum lub txaj viav vias ntom ntom ntom nti, du rau sab saum toj ntawm porridge nrog silicone spatula thiab cais los ntawm phab ntsa. Tso hluav taws rau ob peb feeb kom yaj cov dej noo ntau dhau. Tig tawm lub tshav kub, npog lub lauj kaub nrog lub hau thiab tawm mus li 10 feeb. Tom qab ntawd, tig lub lauj kaub dua thiab nteg cov npis loj me rau ntawm ib pawg ntoo. Txiav cov zaub mov tiav rau hauv cov hlais thiab hliv qaub cream.

Ua Teb Cherry Marmalade

Hauv 150 ml ntawm kua txiv sov kua txiv, yaj 30 grams ua tau gelatin thiab tawm mus rau swell rau ib nrab ib teev. Nqa lwm 150 grams ntawm cov kua txiv cherry rau lub rhaub thiab ntxiv cov kua txiv ntawm ib nrab ntawm lub txiv qaub. Ncuav gelatin rau hauv qhov sib xyaw preheated thiab sib tov kom txog thaum tus. Ncuav qhov sib tov rau hauv cov pwm thiab cov tub yees rau 1-2 teev ua kom tawv.

Noj zaub mov yuam kev ntau

Nws yuav tsum tau yug hauv siab tias hom no tsis yog rau kom poob ceeb thawj nrawm nrawm, cov txiaj ntsig yuav tsis pom tshwm sim tam sim ntawd, tab sis phaus ntxiv yuav tsis rov qab los. Yog li, koj yuav tsum tsis txhob ua koj cov zaub mov noj kom nruj dua ntxiv thiab cais txhua yam ntawm nws hauv cov kab. Nws yog qhov tsim nyog yuav tau noj feem ntau thiab nco ntsoov tias tsis txhob noj tom qab 3 teev ua ntej yuav mus pw, kom lub cev muaj sijhawm so. Ua raws li cov kev cai yooj yim no, koj tuaj yeem ua tiav cov txiaj ntsig tau zoo.

Ntawm tag nrho cov khoom noj khoom haus uas ua rau kom poob phaus, cov kws qhia zaub mov sawv tawm ntawm cov zaub mov glycemic index ua ib qho zoo, tsis muaj mob thiab haum rau ntau yam. Nrog rau txoj hauv kev mus rau qhov poob phaus nrog GI tswj, qhov poob ntawm cov rog tshaj yog ua tau yam tsis muaj kev tshaib plab thiab kev ua phem rau lub cev.