Glycemic Performance index

Hauv lub ntiaj teb scientific, cov kws tshaj lij tau maj mam txhim kho xws li kev tawm dag zog li nutriciology - kev kawm txog kev noj zaub mov zoo. Nws tau ntev tau xaus tias qee cov kab mob ncaj qha nyob ntawm seb, dab tsi thiab ntau npaum li cas ib tug neeg noj. Nws paub tias txhua yam khoom muaj nws cov ntsiab lus ntawm calorie, tab sis tsis yog txhua tus neeg xav tias ntxiv rau qhov no, tseem muaj glycemic index, uas tseem muaj qhov tseem ceeb. Cov zaub mov uas muaj glycemic siab yuav cuam tshuam rau cov ntshav qab zib, uas yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib lossis sim ua kom poob ceeb thawj.

Glycemic qhov ntsuas ntawm cov khoom - yog dab tsi?

Lub glycemic Performance index nyob ntawm tus nqi ntawm kev hloov pauv hauv theem ntawm cov piam thaj hauv cov ntshav ntawm ib tus neeg tom qab nws tau noj ib qho khoom. Qhov chaw pib yog cov piam thaj nyob ntawm 100 units. Muaj kev sib raug zoo - kev loj hlob sai ntawm cov piam thaj hauv cov ntshav provokes tso tawm ntawm insulin, uas ua rau cov nyiaj ntawm cov rog nyob ntawm lub duav, pob tw, lub plab.

Noj cov khoom noj nrog lub siab glycemic Performance index, nco ntsoov - lawv yuav tsis mus rau qhov ua kom tiav lub zog siv nyiaj, tab sis yuav muab tso rau hauv cov rog, uas yog tom qab ntawd nws nyuaj rau kom tshem tau. Yog tias peb taug qab qhov kev sib raug zoo ntawm cov ntsiab lus ntawm cov calorie thiab glycemic index (GI), ces nws tsim nyog teev tias qee zaum hauv cov khoom lag luam ob lub txiaj ntsig no yuav txawv heev.

Feem ntau cov zaub mov muaj calorie ntau muaj qhov glycemic index tsawg thiab hloov ua lwm yam. Ob qho tib si muaj nuj nqis cuam tshuam rau cov txheej txheem ntawm kev rog lossis lub cev poob hauv lub cev. Tej zaum nws tsim nyog los nyob rau hauv kev nthuav dav ntxiv ntawm qhov ntsuas tsis paub zoo ntawm peb lub cev - lub glycemic Performance index, txhawm rau nkag siab txog dab tsi tshwm sim hauv peb sab thiab sim tswj lawv?

Lub glycemic Performance index yog dab tsi nyob ntawm?

Lub ntsiab tseem ceeb uas cuam tshuam cov glycemic index yog cov carbohydrates uas muaj nyob hauv cov khoom thiab noj hauv cov zaub mov. Tab sis tsis yog txhua tus ntawm lawv yog qhov teeb meem. Tsuas yog cov carbohydrates nrawm tuaj yeem ua rau dhia hauv GI, uas yog, cov uas lub cev tawg sai sai, hloov mus rau hauv cov piam thaj thiab khaws lawv hauv cov rog hauv qab. Cov npe ntawm cov khoom noj ceev ceev uas muaj carbohydrate:

• Lub rog.
• Tej daim
• Cov mov ci
• Qab zib
• Zib ntab
• Kev sib cav sib ceg
• Mayonnaise
• Haus dej qab zib.
• Ib co txiv hmab txiv ntoo - dib liab, dib liab, txiv quav ntswv nyoos, txiv tsawb, persimmon.

Tus nqi ntawm fiber ntau hauv cov khoom lag luam tseem ceeb - nws tsawg dua, ntau dua qhov glycemic index. Txhua qhov kev kho cua sov ua rau GI nce ntxiv, yog li cov kws qhia zaub mov qhia rau cov neeg uas xav kom poob phaus kom noj zaub nyoos yog ua tau. Rau ntau dua qhov no, qhov no siv rau cov zaub thiab txiv hmab txiv ntoo. Ib qho kev txaus siab tau pom los ntawm cov kws tshawb fawb kev noj haus - cov rog tsawg thiab muaj protein ntau, cov glycemic siab dua.

Vim li cas koj xav tau GI zaub mov?

Nco ntsoov paub cov glycemic index ntawm cov zaub mov noj yuav tsum yog cov neeg muaj kev mob ntshav qab zib thiab cov uas tswj hwm lawv qhov hnyav lossis nrhiav kev tshem tawm cov phaus ntxiv. Thaum xam tus naj npawb ntawm cov calories noj thiab cov glycemic index, nws muaj peev xwm tswj hwm qhov hnyav thiab ntshav qab zib. Cov tsos mob ntawm pob txuv yog thawj cim qhia ntawm kev noj zaub mov tsis zoo. Cov tawv nqaij muaj teeb meem yog tso tawm tshuaj lom, co toxins, pov tseg ntawm qhov tshwm sim ntawm kev noj zaub mov nrog GI siab.

Nrog ntshav qab zib

Lub glycemic index tau tsim los ntawm cov kws tshawb fawb pib rau cov neeg muaj ntshav qab zib kom tswj lawv cov ntshav qab zib. Yog li ntawd, rau GI muaj lub npe thib ob - lub npe insulin. Siv cov ntsuas no, cov kws kho mob yuav paub sai npaum li cas cov piam thaj nkag mus rau hauv cov ntshav tom qab noj cov khoom, txawm tias nws yuav dhia los yog nce me ntsis ntawm qhov ntsuas.

Mob ntshav qab zib mellitus yog ib qho kab mob txaus rau endocrine, uas yog ua raws li cov insulin tsis txaus tsim los ntawm lub cev. Nws yog qhov ua tsis tiav, nws tsuas yog ua tau kom tswj kev noj qab haus huv ib txwm muaj. Yog tias koj nkag siab qhov mob ntawm tus kab mob, ua raws li glycemic index, noj haus txoj cai - qhov no yuav pab kom tsis txhob muaj teeb meem ntshav qab zib. Nrog rau cov tshuaj insulin tsis txaus, cov piam thaj hauv ntshav siab nce siab, uas ua rau lub cev tsis txaus siab ntawm lub cev, ua rau lub cev tsis nco qab thiab tsis nco qab lawm.

Yog li ntawd, muaj kab mob xws li mob ntshav qab zib, nws yog qhov tseem ceeb heev uas yuav tau saib xyuas cov khoom noj uas nkag mus rau hauv cov khoom noj. Lub siab glycemic Performance index ntawm ib qho ntawm cov khoom lag luam tuaj yeem hla tawm qhov cuam tshuam ntawm tag nrho ntau yam tshuaj. Tom qab kuaj xyuas cov npe ntawm cov khoom lag luam nrog GI siab, nkag siab qhov tshwj xeeb vim li cas cov zaub mov tshwj xeeb yog cov npe tsis tseem ceeb, koj tuaj yeem tswj hwm koj cov zaub mov tsis muaj teebmeem rau koj kev noj qab haus huv.

Thaum poob phaus

Nws yog tsawg kawg uas tus poj niam, txawm tias muaj cov ntawv txaus nyiam, tsis npau suav txog qhov kev poob phaus. Kev nqhis dej ntawm koj tus kheej nrog kev tshaib plab tsis kaj siab thiab tsis zoo, tshwj xeeb tshaj yog txij li tom qab cov qauv no ntawm kev poob phaus, poob phaus rov qab los sai sai thiab nrog kev txaus siab dhau. Puas yog muaj ib tug panacea rau cov centimeters tsis muaj ntawm lub duav thiab lub duav? Tus neeg noj zaub mov noj foob hais tias nws muaj tiag.

Kev ua mus sij hawm ntev qhia tau hais tias cov neeg uas suav cov calories ntau ntawm cov zaub mov noj tau thiab tseem yog cov tswv ntawm cov naj npawb me me. Cov kws tshawb fawb tau sim txuas ntxiv txoj hauv kev kom yuag poob. Muaj kev paub txog glycemic Performance index pab kom taug qab txhua feem uas koj noj. Cov yam ntxwv ntawm cov khoom thiab qhov ntsuas cov khoom ua ke raug sib cuam tshuam. Hmoov, qab zib, rog - nrog GI siab. Txawm hais tias ntaus kis las thiab ua kom lub cev zoo, tab sis siv cov khoom noj “tsis raug” koj yuav tsis tuaj yeem yuag.

Yuav ua li cas tshwm sim thaum ib tug neeg noj cov khoom uas muaj glycemic siab? Tom qab cov zaub mov nkag mus rau hauv lub cev, cov khoom noj muaj protein tsawg pib, uas hloov mus rau hauv qab zib: qhov sai dua qhov no tshwm sim, cov npliag dhia. Thaum cov ntshav qabzib hauv cov ntshav siab, lub txiav yuav pib tsim cov tshuaj insulin, ib yam tshuaj uas lub zog ntawm cov piam thaj yuav tsum tau faib kom zoo thoob plaws cov ntaub so ntswg ntawm cov leeg thiab cov mob hauv lub cev tag nrho. Kev tshaj tawm yog tso "hauv kev ceev tseg" thiab zoo li txheej txheej rog.

Cov khoom lag luam raug muab faib ua peb qhov qeb ntsuas: qib siab, nruab nrab thiab qis. Hauv qab no yuav cov lus teeb nrog cov npe ntawm cov khoom lag luam uas muaj qhov ntsuas siab tshaj plaws, yog li muaj kev phom sij ntau rau lub cev. Cov fiber ntau thiab fiber ntau hauv cov khoom lag luam, qhov tsawg dua qhov kev phom sij thiab cov phaus ntxiv uas nws tuaj yeem nqa tau. Cov zaub mov siav thiab kib yog cov muaj kev phom sij ntau dua li cov nqaij nyoos: GI rau cov carrots nyoos yog 35, thiab rau cov rhaub carrots - 85. Txawm tias cov txiv hmab txiv ntoo thiab zaub uas muaj xim sib txawv yuav muaj ntau pawg GI. Xav paub ntau ntxiv tseem ceeb - ntsuab zas.

Cov lus: Sau cov Khoom GI siab

Rau qhov yooj yim ntawm xam tag nrho cov lej glycemic, cov khoom tseem ceeb tau noj los ntawm ib tus neeg hauv cov zaub mov tau muab tso rau hauv lub rooj. Txhawm rau siv txoj hauv kev tshem tawm, cov kab kev qhia no tau ua los ntawm cov khoom lag luam nrog GI qhov tseem ceeb uas muaj tus nqi siab dua 70. Qhov kev siv yog cov piam thaj, GI qhov ntsuas ntawm 100.

Lub glycemic Performance index rau poob phaus. Yuav Ua Li Cas Xaiv Cov Khoom Siv GI Qis Slimming

GI-based kev noj haus yog ib qho yooj yim thiab ntau yam. Qhov kev noj haus no rau kev poob phaus yog ua raws li kev txo qis ntawm kev noj zaub mov nrog GI siab, uas muaj kev cuam tshuam zoo rau cov suab thaj thiab qib ntawm cov saturation tom qab noj mov.

Hauv kev siv roj ntsha, cov ntsiab lus ntawm kev noj haus zoo li no yog hloov cov khoom noj uas yooj yim nrog rau lawv cov khoom noj sib xyaw ua ke, txij li cov carbohydrates ntawm hom yooj yim yog tus cwj pwm los ntawm kev nqus sai thiab ua rau muaj kev nce nrawm ntawm cov piam thaj. Nws tsim nyog teev cia tias kev hloov pauv sai sai ntawm cov piam thaj hauv lub ntsej muag yog qhov laj thawj tseem ceeb rau qhov kev xav cuav ntawm kev tshaib plab tom qab noj mov. Ib qho ntxiv, cov zaub mov sai sai hauv cov zaub mov uas muaj GI ntau ntau yog cov cim los ntawm lub cev muaj roj ntau, uas feem ntau pom tshwm hauv cov ncej thiab lub plab. Lub cev muaj kev sib xyaw ua ke muaj qhov sib txawv cov txheej txheem ntawm kev ua: kev nqus qeeb, tsis muaj qhov tso tawm hauv cov suab thaj, lub sijhawm ntev txaus ntawm lub cev.

Txhawm rau paub qhov txawv ntawm carbohydrates ntawm hom yooj yim thiab ntau, koj tuaj yeem siv glycemic index. Qhov ntsuas ntsuas no qhia cov theem ntawm cov piam thaj kev nce qib uas piv rau cov khoom lag luam noj. David Jenkins cov ntsuas no tau suav rov qab rau xyoo 1981 los ntawm David Jenkins thiab muaj nyob hauv cov rooj tshwj xeeb, uas yuav qhia hauv qab no.

Nws yog qhov zoo tshaj plaws los xaiv cov khoom noj xoom-xoom rau koj cov phiaj xwm khoom noj. Ntawm cov khoom lag luam no, feem ntau hom zaub qhwv, radish, tswb txob, nqaij qaib, qaib ntxhw, yaj, kas fes, kas fes, thiab ntau hom ntses, suav nrog bream, cod thiab perch. Tsis tas li ntawd, yuav luag txhua hom roj thiab txawm tias mayonnaise tau muab cais ua cov khoom lag luam nrog qhov xoom.

Txawm li cas los xij, siv tsuas yog cov khoom lag luam nrog lub xoom ntsuas rau kev poob phaus kuj tsis pom zoo. Cov ntsiab lus tseem ceeb ntawm kev noj zaub mov kom txo qis qhov ntsuas qis, thiab kom tsis txhob txo qhov ntsuas no mus rau xoom, vim tias cov piam thaj hauv kev siv yog qhov tseem ceeb thiab tsim nyog rau lub cev.

Ntawm cov theem ntawm poob phaus los ntawm xws li txheej txheem paub qhov txawv ...

Nws muaj nyob hauv kev hloov mus rau kev noj zaub mov noj raws li G-zaub mov tsawg. Nws yog ib qho tseem ceeb uas cov ntu me me. Qeb no yuav kav mus ntev li ob peb lub lis piam, mus txog rau lub sijhawm uas qhov ntsuas lub cev tsis nyhav thaum qee qib.

Hauv theem no, kev siv cov khoom lag luam nrog nruab nrab GI raug tso cai. Txawm li cas los xij, kev noj cov zaub mov muaj cov hmoov txhuv nplej siab yog qhov ua rau poob siab. Qeb theem thib ob kuj kav ntev ntau lub lis piam.

Tshaj tawm ntawm kev noj haus thiab hloov mus rau kev noj haus li qub raws li cov khoom noj uas muaj qhov nruab nrab thiab qis GI.

Cov kev cai tseem ceeb ntawm kev noj zaub mov GI

• Kev noj me me ntawm cov nqaij thiab ntses tsis ntxov dua theem ob.
• Noj 5-6 zaug nyob rau ib hnub rau ntawm ntu me me, qhov twg 3 zaub mov tseem ceeb thiab ob peb cov khoom noj txom ncauj.
• Noj mov kawg yuav tsum tau nqa tawm tsis pub dhau 3 teev ua ntej yuav mus pw.
• Kev tsis kam ntawm cov rog thiab cov zaub mov ua tiav, tsis hais lawv qib GI.
• Kev noj cov khoom noj uas tsis tshua muaj khoom noj, raws li txoj cai, thaum kev tsim khoom nce lawv glycemic Performance index.

Sau cov zaub mov qis GI los Pab Cov Khoom Noj Kom Rog Kom Rog

Tag nrho cov npe ntawm cov khoom nrog qib qis ntawm GI yog nws kim heev. Txawm li cas los xij, rau kom poob phaus zoo, koj tuaj yeem txwv koj tus kheej rau cov khoom siv uas pheej yig thiab pheej yig.

Tsawg Glycemic Luj Cov Khoom Poob Cov Lus

Khoom qab zib

Ntsuab zaub xam lav

Cov khoom xyaw tsim nyog suav nrog:

• 300-400 grams ntawm nplooj tsawb,
• 2-3 dib,
• 2-3 txiv lws suav
• ib pawg ntawm dill los yog parsley,
• ib diav ntawm mustard thiab zaub roj.

Cov txheej txheem ua noj muaj nyob rau hauv kev sib tsoo cov khoom sib xyaw kom zoo ntxuav hauv qab dej ntws, nrog rau kev sib xyaw thiab ntxiv rau lawv nrog mustard thiab roj.

Avocado Nqaij qaib nyias

Cov khoom xyaw tsim nyog suav nrog:

• 1 lub mis qaib me
• 2-3 hau qe,
• 1 avocado
• 2-3 dib,
• 2-3 qej cloves,
• soy sauce (tus nqi yog txiav txim siab raws li saj, nyob rau nruab nrab 5 dia yog txaus rau xws li ib lub tais),
• ib diav ntawm mustard
• noob hnav noob thiab dos ntsuab.

Cov txheej txheem ua noj muaj nyob hauv rwj nqaij qaib mis thiab kua muag nws ua ib daim txiag. Ntawm cov theem tom ntej, hau qe, avocados thiab cucumbers raug txiav mus rau hauv me me. Tom qab ntawd cov zaub ntsuab yog txiav. Tom qab qej yog xeb rau ntawm qhov me me, koj kuj tseem tuaj yeem siv tshwj xeeb zuaj rau qej. Tom qab tag nrho cov txheej txheem no, kua zaub npaj: los ntawm sib tov qej, dos, mustard thiab kua ntses. Lwm cov khoom xyaw yog tov sib xyaw, salted mus saj thiab seasoned nrog siav sauce.

Cov khoom xyaw tsim nyog suav nrog:

• txog li 400 gram ntawm cov nqaij ntshiv, nws yog qhov zoo dua los siv cov fillets,
• ib tug peb lub hlis twg ntawm cabbage,
• 1 zaub ntug hauv paus, dos, soob thiab kua txob liab kua txob,
• 2-3 nruab nrab-qhov loj qhov me cov tub ntxhais hluas qos yaj ywm,
• kua txob, ntsev thiab Bay nplooj ntoos mus saj.

Thawj kauj ruam hauv kev npaj zaub mov yog ua noj nqaij thiab ua sai sai rau kib zaub rau hauv lub lauj kaub nrog qhov sib ntxiv ntawm cov roj tsawg tsawg. Tom ntej no, zoo tsuav cov zaub qhwv, nrog rau tev lub qos yaj ywm thiab txiav nws mus rau hauv me me. Tom qab npau cov nqaij, ntxiv tws zaub qhwv rau lub lauj kaub, tom qab 10 feeb - qos yaj ywm, thiab tom qab 10 feeb - zaub. Tom qab ntxiv tag nrho cov khoom xyaw, cov nqaij yuav tsum tau muab rhaub rau lwm 10 feeb. Ntawm theem kawg, koj yuav tsum ntxiv tag nrho cov txuj lom kom saj thiab cia lub rhaub rau lwm 1 feeb.

Glycemic index rau cov neeg mob ntshav qab zib. Cov neeg muaj tus mob no yuav tsum siv qhov ntsuas no

Rau cov mob ntshav qab zib, qhov glycemic Performance index yog qhov tseem ceeb rau kev tswj lub cev. Nws yog nyob ntawm qhov hauv paus uas feem ntau cov zaub mov niaj hnub rau cov mob ntshav qab zib yog raws li. Ntxiv mus, thawj thawj zaug qhov ntsuas no tau kawm txog cov ntsiab lus ntawm mob ntshav qab zib mellitus thiab tau tsim tshwj xeeb rau cov tib neeg uas raug tus mob no.

Nws paub tias yooj yim carbohydrates ua rau kev nce siab hauv cov ntshav qab zib hauv cov ntshav, xws li carbohydrates yog cov yam ntxwv ntawm cov zaub mov uas muaj GI siab. Pom tseeb, rau cov neeg muaj ntshav qab zib, qhov nce siab ntxiv hauv cov piam thaj yog qhov txaus ntshai rau kev noj qab haus huv, thiab tsis tsuas yog ua rau cov rog muaj roj nyob rau lub sijhawm ntev, zoo li cov neeg noj qab haus huv. Tias yog vim li cas cov pluas noj uas tsis yog mob ntshav qab zib tsis muaj qhov sib txawv ntawm GI-based cov pluas noj uas tsim los rau cov neeg ncaws pob lossis cov neeg uas xav poob phaus.

Hauv plawv ntawm cov khoom noj muaj ntshav qab zib kuj yog ib qho kev txo qis ntawm kev noj cov zaub mov thiab cov tais diav nrog GI siab. Ntxiv rau, nkag siab qhov tseem ceeb ntawm glycemic Performance index tso cai rau cov neeg mob rau hom 1 thiab ntshav qab zib hom 2 txhawm rau nthuav cov zaub mov kom ntau raws li cov ntaub ntawv ntsuas.

Nws yog tsim nyog sau cia tias glycemic index rau cov neeg sib txawv yog qhov ntsuas kwv yees, txij li lub sijhawm ntawm kev zom ntawm cov khoom lag luam sib txawv nyob ntawm lub cev ntawm qee tus neeg. Tsis tas li ntawd, muaj qhov sib txawv ntawm kev nyeem cov ntshav qab zib kom loj hlob los ntawm cov khoom lag luam zoo tib yam hauv cov neeg noj qab haus huv thiab cov ntshav qab zib, uas yuav tsum tau coj mus rau hauv qhov kev xav thaum kos daim phiaj xwm khoom noj khoom haus. Nws yog tsim nyog sau cia tias qhov sib piv tag nrho ntawm lub sij hawm mus rau qhov nruab nrab cov piam thaj tsis hloov rau txhua tus. Nws yog qhov zoo tshaj plaws los tsim kev noj haus rau cov ntshav qab zib nrog cov kws kho mob tshwj xeeb uas nkag siab cov nuances ntawm kev kawm ntawm tus kab mob thiab muaj kev paub hauv daim teb no.

Dab tsi yog glycemic Performance index

Lub glycemic Performance index yog qhov taw qhia tias yuav ua li cas sai lossis qeeb carbohydrates ua rau cov piam thaj. Qhov ntsuas ntsuas no tau ntsuas rau ntawm 100-point scale. Raws li, rau cov khoom lag luam uas tsis pub muaj cov carbohydrate, GI yuav yog 0 chav nyob. Thiab qhov siab tshaj plaws GI tus nqi yuav tau los ntawm ib cov khoom lag luam nrog qhov ntau ntawm cov carbohydrates hauv nws cov lus.

Cov zaub mov uas muaj qhov nce GI tau nce sai sai los ntawm lub cev. Lub zog tau txais yog tseem noj sai. Cov khoom lag luam nrog GI qis, ntawm qhov tsis sib xws, yog nqus tau maj mam, muab tawm lub zog maj. Qhov no tshwm sim vim qhov ntau cov fiber ntau hauv lawv cov qauv. Kev saturation los ntawm qeeb carbohydrates tsis tuaj yeem tshwm sim los ntawm cov nrawm. Tab sis qhov kev xav ntawm kev tshaib kev nqhis raug rhuav tshem ntev.

Cov carbohydrates yooj yim yog qhov txaus ntshai vim tias lawv saturate tsuas yog siv sijhawm luv. Yog li ntawd, tom qab noj mov, piv txwv li, ib bun nrog tshuaj yej qab zib, koj tuaj yeem tshaib plab sai dua. Qhov no yog vim qhov ua rau cov ntshav tawm ntawm cov ntshav mus rau hauv cov ntshav. Yog li lub cev reacts rau yam khoom nrog GI siab. Insulin yog qhov xav tau los ua cov piam thaj ntau uas tau nkag hauv cov ntshav. Tsis tas li ntawd, nws yog lub luag haujlwm rau lub deposition ntawm cov rog "hauv tseg". Li no cov tsos ntawm cov nyhav dhau heev lawm ntawm cov neeg nyiam qab zib.

Qhov kev tso tawm ntau heev ntawm cov tshuaj insulin rau hauv cov ntshav ua rau lwm qhov teeb meem - kev cuam tshuam ntawm metabolic. Thiab tom qab ntawd peb tab tom hais lus tsis yog tsuas yog hais txog qhov tsis zoo ntawm cov khoom qab zib ntawm kev ntxim nyiam ntawm daim duab, tab sis kuj hais txog cov teeb meem kev noj qab haus huv uas lawv tuaj yeem ua.

Lub hom phiaj ntawm txhua tus ntxhais uas xav ua kom zoo nkauj thiab siv zog ua lub neej noj qab haus huv yog kom tswj hwm cov piam thaj hauv ntshav kom xwm yeem. Yog hais tias lub cev tas li pom "jumps" hauv qab zib, tom qab ntawd nws yuav tsum tau muab cov rog tshem tawm rau yav tom ntej. Txhawm rau tiv thaiv qhov no, kuaj tawm cov npe khoom noj khoom haus GI tsawg. Nws yuav tsum tau nco ntsoov rau hauv koj lub cim xeeb, zoo li lub rooj sib npaug.

Tsawg GI Khoom

Cov khoom zoo li no feem ntau maj mam nqus mus rau hauv cov ntshav, ua rau txoj kev xav zoo li ntev ntev. Tab sis kev noj mov tsis yooj yim thaum noj mov. Yog li ntawd, hauv kev noj zaub mov kev noj haus lawv tau ntxiv nrog qee yam khoom los ntawm qeb GI siab. Cov pab pawg GI tsawg muaj ntau cov zaub, legumes, cov txiv ntoo tshiab (tab sis tsis muaj kua txiv). Tsis tas li nyob hauv pawg no yog nplej zom tau los ntawm durum nplej thiab txhuv nplej.

Tsis txhob hnov ​​qab tias cov zaub mov carb qis muaj calories. Yog li no, thaum muab tso ua ke cov sij hawm noj haus, ob qhov ntsuas yuav tsum raug coj los txiav txim ib zaug: glycemic Performance index thiab calorie suav ntawm txhua qhov xyaw.

Qhov nruab nrab GI

Cov pab pawg no suav nrog qee cov txiv hmab txiv ntoo thiab cov txiv ntoo, xws li: txiv apples, plum pears, kiwi, blueberries, raspberries thiab lwm yam. Nws tseem yuav muaj dub, txhuv thiab hmoov nplej txhua lub. Tsis yog tsis muaj cereals: xim av buckwheat, oatmeal, nplej ntev-lis.

Raws li koj tuaj yeem pom, ib tus twg lossis lwm pawg muaj nqaij, ntses, qe thiab nqaij qaib. Qhov tseeb yog tias lawv qhov glycemic Performance index yog qhov xoom. Muaj ob peb carbohydrates nyob rau hauv lawv hais tias lawv tsis coj mus rau hauv tus account. Thaum poob ceeb thawj, nws yog ib qho tseem ceeb ua ke nrog cov khoom noj protein thiab cov zaub mov nrog tus nqi glycemic tsawg. Nws yog qhov sib xyaw no uas tau siv thaum noj zaub mov protein. Qhov ua tau zoo ntawm hom kev poob ceeb thawj no tau ua pov thawj ntau zaus hauv kev coj ua.

Siab GI Khoom

Cov no suav nrog: khoom qab zib, nplej zom los ntawm hom nplej uas muaj mos mos, qhob cij thiab pastry los ntawm hmoov nplej, qos yaj ywm. Tsis tas li, ntau cov carbohydrates nrawm nrawm pom muaj nyob hauv qee cov zaub mov: dawb polished mov, barley, semolina, thiab tag nrho cov zaub txhuv sai. Koj yuav tsum tsis txhob nqa mus nrog cov txiv hmab txiv ntoo qab zib heev, cov txiv ntseej thiab cov txiv ntoo qhuav, xws li: hnub tim, taub dag, figs, txiv mab txiv ntoo, txiv puv luj.

Koj tuaj yeem paub hom twg ntawm cov lossis lwm cov khoom lag luam yog siv nrog cov rooj tshwj xeeb, uas peb yuav xav txog hauv qab no

Pros thiab cons ntawm kev noj zaub mov GI tsawg thiab siab

Raws li twb tau hais tseg, cov zaub mov muaj carb tsawg nrog cov tshuaj fiber ntau yog qhov txiaj ntsig zoo tshaj rau lub cev poob. Tsawg GI tsis ua rau tawm hauv lub zog insulin. Raws li, xws li cov zaub mov tsis ua rau lub deposition ntawm cov rog rog. Muaj lwm yam zoo, nrog rau qhov tsis zoo ntawm cov zaub mov nrog tus nqi glycemic tsawg.

Pros ntawm Qis GI Khoom:

• Tsis muaj kev tawm tsam tsis tu ncua ntawm kev tshaib plab. Vim muaj fiber ntau, carbohydrates yog nqus los ntawm lub cev qeeb dua. Lub siab ntawm satiety tom qab noj hmo tseem nyob rau lub sijhawm ntev.
• Maj mam tab sis kev poob phaus. Ua tsaug rau qhov xoom lossis qis qis ntawm cov khoom xyaw zaub mov, phaus ploj mus ntev ntev.
• Kev zoo nyob, kom pom kev zoo nkauj thiab muaj lub dag zog zoo.
• Kev tiv thaiv zoo tiv thaiv kev rog.

Cons ntawm Qis GI Khoom:

• Lub cev tsis muaj zog. Kev noj cov zaub mov tas li nrog me me glycemic Performance index ua rau lub cev tsis muaj zog. Nws tsis tuaj yeem tiv dhau lub zog dhau los ntawm lub cev.
• Txuj ci tshuab raj. Ua noj ua haus siv rooj tsis yog qhov nyuaj. Nws yog qhov ntau nyuaj rau kho cov lej glycemic thiab cov ntsiab lus calorie ntawm cov khoom thaum lawv sib xyaw ua ke hauv ib lub tais.

Qhov zoo thiab qhov tsis txaus ntseeg yog nyob hauv cov zaub mov nrog lub siab glycemic index. Qhov tseem ceeb tshaj plaws kev rho tawm yog qhov ntau ntawm cov carbohydrates, uas cuam sai sai thiab ua rau muaj teeb meem kev noj qab haus huv thiab rog dhau.

Qee tus neeg xav tias cov khoom noj khoom haus sai sai ua kom lub cev puas tsuaj thiab yuav tsum tau muab tshem tawm ntawm cov khoom noj khoom haus kom tsawg. Tab sis xws li lub tswv yim yog erroneous. Txhua yam nws yog nyob ntawm seb lub zog uas lub cev tau txais siv rau.

High GI cov khoom noj tuaj yeem noj rau peb lub hom phiaj sib txawv.:

1. Qhov tsim ntawm kev tso nyiaj khaws cia. Nws yog nyob rau hauv rooj plaub no uas cov rog ua rog tau pw hauv lub duav.
2. Ua kom cov leeg rov qab los tom qab ua exercise. Nyob rau tib lub sijhawm, cov leeg glycogen yeej tau hloov kho ntxiv.
3. Kev siv lub zog rau kev ua haujlwm ntawm lub cev tam sim no.

Lawm, nyob rau hauv rooj plaub thawj zaug, ceev nyiaj carbohydrates yog tus yeeb ncuab ntawm daim duab. Nyob rau hauv lub thib ob thiab thib peb - ​​ib qho khoom tsim nyog rau cov tib neeg lub neej.

Cov khoom lag luam muaj qhov ntsuas siab yog qhov muaj kev phom sij tsuas yog thaum lawv noj yam tsis muaj kev ntsuas lossis xav tau. Kev tswj tsis tau kev nqus ntawm buns, qos yaj ywm, flakes pob kws tuaj yeem ua rau qhov hnyav tshaj. Tab sis tom qab kev ua kis las los yog qoj ib ce tas li thaum nruab hnub, nws yog cov khoom xyaw no uas tuaj yeem rov ua kom lub cev muaj zog.

Dab tsi GI vam khom thiab nws yog qhov muaj feem cuam tshuam rau nws

Qhov ntsuas tau muab los ntawm qhov nws tus kheej tuaj yeem hloov pauv nyob rau hauv tus ntawm ntau yam. Qhov tseem ceeb tshaj plaws ntawm lawv:

1. Cov QauvCov. Qhov muaj pes tsawg leeg ntawm cereals feem ntau suav nrog cov hmoov txhuv nplej siab. Qhov siab dua nws cov ntsiab lus, lub siab dua GI. Piv txwv li, pob kws hais txog qhov no yog qhov txaus ntshai tshaj plaws ntawm cereals. Vim tias muaj cov paib ntau, nws qhov ntsuas tau nce mus txog 65.
2. Kev kho cua sovCov. Cov zaub ntau dua yog ua noj, muab cub lossis muab ci, yog qhov tsis zoo lawv nqa. Thiab qhov teeb meem tsis yog tsuas yog tias cov vitamins thiab lwm yam tseem ceeb microelements ploj ntawm qhov muaj pes tsawg leeg. Nyob rau hauv tus ntawm kub, glycemic tus naj npawb ntawm cov qos yaj ywm, carrots thiab ntau lwm yam zaub nce.
3. Qhov muaj muaj rojCov. Yog tias koj ntxiv cov rog me me rau cov khoom noj, ces koj tuaj yeem txo qhov GI. Tab sis nws yuav tsum muaj cov txiv roj roj zoo zoo hauv qhov ntau me me. Omega-3 fatty acids muaj tib lub khoom. Lawv pom hauv ntau hauv cov nqaij nruab deg thiab ntses.
4. Lub xub ntiag ntawm cov proteinCov. Muaj ib lub tswv yim hais tias qhov zoo tshaj plaws "khub" rau cov carbohydrates yog cov protein. Muab cov khoom noj muaj protein thiab carbohydrate tuaj yeem txo qhov txiaj ntsig ntawm GI. Tab sis nws yog ib qho tseem ceeb uas yuav tau xav txog cov khoom noj carbohydrates nrog qee yam khoom noj siv mis uas muaj siab insulin indexntawm qhov tsis tooj, nce rau qhov ntsuas no. Qhov ntsuas cov ntshav insulin yog lwm qhov ntsuas tseem ceeb uas pom tias qhov siv dhia ntawm cov ntshav qabzib thiab insulin hauv cov ntshav piv rau cov glycemic Performance index.
5. NpuasCov. Qhov feem pua ​​siab dua ntawm cov fiber ntau, qhov qis dua glycemic daim duab. Yog li, cov khoom noj yuav tsum muaj cov txiv hmab txiv ntoo, zaub ntsuab, tshuaj ntsuab, mov ci, txiv ntoo, noob thiab cov noob.
6. Khuv ximCov. Lub finer qhov tws nplej, ntau dua nws cov carbohydrate index. Qhov laj thawj yog yooj yim: muaj fiber ntau hauv cov nplej zom zom tsawg dua hauv cov noob taum tag nrho.
7. Loj HlobCov. Lub txiv hmab txiv ntoo siav, ntau nws qhov GI. Lub glycemic Performance index ntawm ntsuab txiv tsawb yog qis dua li uas ntawm siav. Tib yam mus rau lwm lub txiv.

Glycemic tooj - tus nqi tsis yog tas liCov. Qhov ntsuas ntawm cov zaub qub lossis txiv hmab txiv ntoo tuaj yeem sib txawv. Piv txwv, GI ntawm cov carrots nyoos - 35thiab stew - 85Cov. Hauv cov qos yaj ywm ua noj nyob rau hauv lawv cov tawv, tus nqi no yuav qis dua cov txiv neej ntawm cov qos yaj ywm mashed - 65 rau 90.

Yuav ua li cas kom qis gi cov khoom

1. Nplej zom vari 'al hniav'. Ntawd yog, me ntsis underdone lawv. Ntev koj muab lawv ua ntev, GI ntau yuav.
2. Xaiv cov txiv hmab txiv ntoo me ntsis unripe. Txawm hais tias lawv tsis qab zib heev, lawv txo qhov kev pheej hmoo kom zoo dua qub.
3. Noj cov txiv tshiab. Cov kua txiv nyem nce cov kua dej glycemic.
4. Nplej yog zoo dua los noj tsis polished, tab sis zoo tib yam. Qhov kev xaiv zoo tshaj plaws yog xim av lossis qus.

Tag nrho cov kev cai no tuaj yeem hais dav dav: qhov khoom tau ze rau nws qhov tsos, nws siv tau zoo dua.

Thaum Twg thiab Leej Twg Yuav Siv Khoom Noj GI Tsawg

Muaj cov khoom noj tshwj xeeb rau cov glycemic index. Tus kws qhia noj zaub mov yuav sau ntawv rau lawv:

• mob ntshav qab zib lossis rau kev tiv thaiv,
• nyob rau hauv rooj plaub uas ib tug neeg muaj teeb meem nrog kev nqus ntawm insulin,
• rau qeeb tab sis zoo poob phaus,
• nrog rau qhov ua tsis tiav ntawm metabolic, cov zaub mov zoo li no ua rau tsim kom muaj lub cev metabolism.

Qhov kev noj haus zoo li qub tau tsim los rau cov neeg muaj ntshav qab zib. Thiab tsuas yog tom qab ntawd nws tau txaus siab los ntawm cov neeg uas ua raws li lawv daim duab. Lub hauv paus ntawm kev noj zaub mov zoo li no yog hloov cov carbohydrates uas yooj yim nrog cov uas muaj qhov nyuaj. Nws yog qhov yooj yim kom paub qhov txawv ntawm cov carbohydrates sib txawv los ntawm kev siv cov npe tshwj xeeb lossis rooj. Qhov tshwm sim yog cov metabolism yooj yim, txawm tias qib qab zib, poob phaus.

Tsawg Glycemic Index Cov Khoom Noj Khoom Noj Khoom Noj

Cov npe no suav nrog cov khoom uas muaj cov carbohydrates ua txoj. Lawv tawg qeeb qeeb, tsis ua rau kev tawm tsam ntawm kev tshaib kev nqhis thiab pab kom poob phaus. Glycemic qis qis tshaj plaws rau cov khoom lag luam:

1. Txiv hmab txiv ntoo thiab berriesCov. Cov txiaj ntsig tshwj xeeb: blueberries, cranberries, blackberries, blueberries, lingonberries, cherries, raspberries, txiv pos nphuab. Nyob rau tib lub sijhawm, cov taum yuav tau noj tshiab lossis khov rau lub caij ntuj no tau noj. Tib pawg muaj xws li: txiv kab ntxwv qaub, kua, txiv kab ntxwv, pear, mandarin, thiab qee cov txiv hmab txiv ntoo qhuav, piv txwv li, prunes thiab apricots qhuav.
2. Cereals, nplej zom, legumesCov. Ntawm tus nqi tshwj xeeb yog: nplej dub lossis daj, ntsuab av buckwheat, ceg qhuav, nplej zom 'al dente' los ntawm durum nplej. Thiab kuj tseem yuav luag txhua qhov muaj txiaj ntsig: chickpeas, taum pauv, lentils, taum.
3. ZaubCov. Cov zaub ntsuab muaj qhov zoo tshaj plaws: cov zaub qhwv dawb, zaub qhwv, zaub cob pob, tshiab ntsuab peas, taum ntsuab, tswb kua txob. Lwm cov zaub kuj tuaj yeem khav ntawm qis qis taw qhia: zucchini, txaij, dos. Yuav luag txhua cov zaub ntsuab tseem koom nrog pawg no: dill, zaub txhwb qaib, zaub ntsuab, zaub kav. Txog rau hom no, koj tuaj yeem ntxiv nceb, qhiav, carrots, asparagus, rhubarb.
4. Noob thiab noob txivCov. Underestimated glycemic ntsuas hauv hazelnuts, almonds, cashews, pistachios, walnuts thiab ntoo thuv ceev. Noob hnav noob thiab noob taub tau tib yam ntxwv.
5. YogurtCov. Nws yuav tsum tsis muaj roj-tsis muaj roj, tsis muaj xua, tshuaj ntxiv rau hauv qab zib thiab qab zib.
6. Chocolate thiab Mis nyuj khovCov. Khoom qab zib kuj tseem tuaj yeem them taus ntawm cov zaub mov zoo. Tab sis cov qhob noom xim kasfes yuav tsum yog iab, thiab mis nyuj khov ua nrog fructose.

Koj tuaj yeem ntxiv cov npe nrog cov ntses thiab nqaij, nqaij qaib thiab qe. Tom qab tag nrho, lawv muaj tus lej GI tus nqi. Tab sis nqaij thiab ntses yuav tsum qhuav, tsis muaj rog dhau.

Tsawg Glycemic Index Cov Lus

Cov lus hauv qab no qhia cov khoom lag luam uas nws GI tsawg dua 55. Daim ntawv teev feem ntau suav nrog cov zaub mov, legumes, txiv ntoo, zaub thiab txiv hmab txiv ntoo. Muaj qhov tseeb tsis muaj qhov chaw rau cov khoom qab zib hauv nws, tsuas yog zam cov qhob noom xim kasfes thiab qab zib khov. Tsis muaj nqaij, ntses, qe, thiab cov khoom noj siv mis ua kom ntau hauv cov ntxhuav, vim tias lawv cov GI yog lub hauv paus xoom.

Koj tuaj yeem rub tawm Excel glycemic qhov rooj ntawm no.

Cov Lus Qhia Tseem Ceeb Txog GI

Txhawm rau noj kom zoo, xav txog tus lej glycemic, koj yuav tsum paub ob peb qhov tseeb tseem ceeb txog nws:

1. Muab ob npaug rau kev pabcuam tsis tsim nyogCov. Yog tias cov zaub mov muaj GI tsawg, qhov no tsis txhais tau tias nws tuaj yeem noj tau hauv kilo. Nws tseem yog qhov yuav tsum tau coj mus rau hauv tus account calorie cov ntsiab lus thiab muaj pes tsawg leeg. Piv txwv li, qos yaj ywm qos yaj ywm muaj qis glycemic Performance index dua li ntsuab taum pauv. Tab sis tom kawg muaj ntau cov txiaj ntsig thiab cov khoom noj khoom haus zoo nkauj.
2. Cov zaub thiab txiv hmab txiv ntoo yuav muaj kev noj qab haus huv dua yog tias koj noj nrog tevCov. Thiab taw tes rau ntawm no tsis yog tsuas yog cov vitamins thiab minerals muaj ntau nyob rau hauv daim tawv nqaij. Fiber ua lub luag haujlwm tseem ceeb, uas pom nyob hauv ntau ntawm cov tawv nqaij txi txiv. Nws muaj peev xwm los txo GI ntawm lub sijhawm. Txawm tias cov tub ntxhais hluas cov qos yaj ywm yuav ua 2 zaug tseem ceeb dua yog tias lawv tau muab ntxuav kom huv, muab hau rau hauv ib lub tev, thiab tom qab ntawd noj yam tsis muaj tev.
3. Cov khoom sib txawv ua ke tuaj yeem txo qis lossis nce GICov. Piv txwv, fiber ntau, rog thiab kua qaub (kua txiv txiv qaub) ua kom txo qis. Tib lub txiaj ntsig yuav tshwm sim yog tias koj sib xyaw nrog cov protein nrog cov carbohydrates. Thiab cov mis nyuj tuaj yeem nce tus lej vim tias lub lactose (mis nyuj muaj suab thaj) muaj nyob hauv.
4. Kev zom zaub mov kom zoo yog qhov tseem ceeb.Cov. Yog tias koj zom cov khoom noj qeeb qeeb, carbohydrates yog nqus tau qeeb dua. Nov yog qhov haujlwm nrov: "Koj zom ntev dua, koj nyob ntev dua."

Lub glycemic Performance index tsis yog qhov tseem ceeb tshaj plaws hauv kev npaj ntawm kev noj haus. Nws yog ib qho tsim nyog yuav tsum them sai sai rau cov ntsiab lus hauv calorie, nrog rau tus nqi khoom noj khoom haus ntawm cov khoom. Piv txwv li, cov khoom lag luam nrog GI tsawg, tab sis nrog cov ntsiab lus calorie siab yuav ua rau poob phaus. Hloov siab, lub siab glycemic Performance index hauv kev sib xyaw ua ke nrog tus nqi me me ntawm cov calories yuav ua rau lub txheej hnyav ntxiv.

Tag nrho cov nyiaj ntawm carbohydrates yog qhov tseem ceeb tshaj lawv cov kev ua tau zoo. Nws tsis muaj teeb meem yog tias cov nyom lossis cov carbohydrates yooj yim yog ib feem ntawm koj cov kev noj haus. Ntau qhov tseem ceeb yog qhov ntau npaum li cas rau lawv nkag mus rau hauv lub cev. Piv txwv li, yog tias koj noj cov nplej zom los ntawm ntau yam tawv tawv thiab ua kom lawv noj kom yog, ces qhov loj me me rau qhov me me tuaj yeem txo txhua txoj kev xoom. Tom qab tag nrho, tag nrho cov nyiaj yuav nyiaj yuav nkag mus rau saum ru tsev, txawm tias qhov tseeb tias lawv "muaj tseeb".

Puas yog GI cov zaub mov qis thiab GI siab tsis zoo?

Cov khoom lag luam nrog GI cov nqi sib txawv muaj txiaj ntsig zoo rau tib neeg kev noj qab haus huv. Nws tag nrho yog nyob ntawm qhov twg thiab nyob rau hauv qhov ntau npaum li cas ntawm lub cev siv lub zog tau txais los ntawm carbohydrates. Qhov tshuav yog cuam tshuam thaum tshaj carbohydrates tshwm sim. Yog hais tias lub cev tau siv lawv nrog txiaj ntsig, ces nws yuav tsis muaj teeb meem nrog cov rog nyhav dhau.

Noj cov khoom noj muaj qhov siab lossis nruab nrab glycemic tsuas yog pab tau tom qab nce kev siv dag zog, kev cob qhia, kev ua haujlwm hnyav. Tom qab ntawd xws li kev noj zaub mov muaj txiaj ntsig - nws rov qab siv cov nyiaj carbohydrates. Hauv lwm qhov xwm txheej, cov lej ntawm cov khoom lag luam zoo tshaj yog qhov tsawg tshaj plaws.

Cov khoom noj qis-GI yog qhov zoo rau cov neeg uas mob siab txog lawv txoj kev noj qab haus huv. Tab sis nyob rau hauv nws daim ntawv ntshiab, kev noj haus zoo li no tuaj yeem ua rau lub cev tsis muaj zog. Yog li ntawd, nws yog qhov zoo dua los ntxiv nws nrog cov khoom uas muaj nruab nrab lossis siab ntsuas.

Nco ntsoov tias thaum muab cov khoom noj sib xyaw nrog qhov muaj roj thiab glycemic siab, koj xaus nrog qhov nruab nrab.

Cov txiaj ntsig kev noj haus glycemic tsawg kawg yog ua kom tiav.:

• sedentary neeg
• cov neeg mob kuaj ntshav qab zib,
• cov neeg rog rog los ntawm kev rog.

Hauv cov xwm txheej no, kev noj zaub mov kom GI tsawg yuav pab saib xyuas koj cov piam thaj hauv ntshav. Tsis tas li, kev noj haus zoo li no kho cov metabolism hauv thiab txo qhov hnyav.

10 lub tswv yim pab tau

Yog li ntawd cov khoom lag luam nrog tus lej tsawg glycemic dhau los ua cov cuab yeej zoo hauv kev sib tw tiv thaiv cov phaus ntxiv, sau ib daim ntawv ntawm qee cov lus qhia tseem ceeb:

1. Txo lossis tshem tawm cov carbohydrates yooj yim los ntawm koj cov kev noj haus. Hloov lawv nrog cov khoob.
2. Ntxiv cov khoom noj muaj protein ntau rau hauv koj cov zaub mov.
3. Suav cov khoom noj muaj fiber ntau. Nws yuav pab ua kom koj cov carbohydrate qeeb.
4. Txo cov roj ntau hauv cov zaub mov. Qhov kev xaiv tsuas yog me me ntawm txiv roj roj. Cov nqaij nruab deg thiab ntses yuav pab ua kom cov nqaij rog uas tsis muaj rog. Tib lub sijhawm, lawv yuav txo qhov GI ntawm lwm yam khoom.
5. Tsis txhob ua noj ntev dhau. Cov nplej zom overcooked lossis zaub ua rau lawv cov glycemic nce.
6. Nruj me ntsis rau cov khoom noj. Noj ntawm ntu ntawm peb mus rau plaub teev.
7. Noj cov khoom uas muaj cov hmoov txhuv nplej siab nrog zaub. Yog li koj tuaj yeem sib npaug theem ntawm GI.
8. Sim noj cov txiv ntoo tshiab, tsis muaj kua txiv los ntawm lawv. Thaum lub sij hawm kiv, feem ntau ntawm cov muaj txiaj ntsig fiber ntau ploj.
9. Tsis txhob noj cereals kom txog thaum siav tag nrho. Nyob rau hauv kev cuam tshuam ntawm kev kho cua sov ntev, cov hmoov txhuv nplej hla mus rau lwm qhov, yooj yim zom hauv lub xeev. Nws yog qhov zoo dua rau lawv rhaub nrog dej npau, qhwv lawv thiab tso lawv rau ob peb teev.
10. Yog tias muaj lub siab xav noj khoom qab zib, ces tsis txhob noj nws rau ntawm lub plab khoob. Khaub noom txhua lub sij hawm ua ke ntawm tes ntawm tes, yog li yuav muaj kev cuam tshuam tsawg dua los ntawm nws.

Muab cov glycemic index ntawm cov khoom lag luam, ntau yam teeb meem tuaj yeem daws ib zaug: txo qhov hnyav, ua kom cov metabolism, tiv thaiv kev txhim kho ntshav qab zib mellitus thiab ncua hnub nyoog laus. Tab sis thaum teeb duab khoom noj khoom haus rau qhov poob phaus, nws yog qhov tseem ceeb uas yuav tsum them sai sai rau lwm cov khoom noj muaj txiaj ntsig, xws li cov khoom siv calories thiab zaub mov muaj txiaj ntsig.