Insulin Performance index lub rooj

Cov neeg uas raug yuam los saib xyuas lawv kev noj zaub mov kom zoo rau kev noj qab haus huv yuav tsum paub txog cov insulin index. Qhov ntsuas no qhia txog tus nqi ntawm kev hloov pauv hauv insulin, nws txawv ntawm glycemic index. Cov kws kho mob tau suav cov cim taw qhia rau ntau cov khoom noj. Cov neeg mob ntshav qab zib thiab cov neeg xav nrhiav kom poob ceeb thawj xav tau lub rooj ua tiav ntawm cov insulin index ntawm cov khoom noj txhawm rau kom nkag siab txog yam khoom noj thiab lawv muaj peev xwm noj ntau npaum li cas.

Kev txhais cov ntsiab lus

Hauv 90s ntawm lub xyoo pua XX, ib txoj kev tshawb fawb tag nrho tau ua rau kev txiav txim siab cov insulin index ntawm cov khoom, kev sib raug zoo ntawm cov zaub mov thiab lub cev qhov hnyav ntawm cov ncauj lus.

Thaum lub sijhawm sim, ntu ntawm cov khoom siv nrog cov ntsiab lus ntawm calories ntau ntawm 240 kcal raug coj, lawv tau piv nrog cov ncuav dawb. Los ntawm lub neej ntawd, nws qhov ntsuas tau coj raws li 100% - chav ntsuas siv. Raws li kev soj ntsuam, nws tau pom tias txawm tias muaj tib co carbohydrates, nws muaj qhov sib txawv ntawm qhov glycemic thiab insulin indices. Qee qhov xwm txheej, qhov ntsuas cov qhab nia tawm dhau qib glycemic.

Cov kev tshawb fawb pom tias cov zaub mov uas tsis muaj glycemic Performance index tuaj yeem ua rau muaj cov insulin ntau ntxiv. Thiab qhov no provokes kev rog, yog li koj tsis tuaj yeem siv lawv thaum poob ceeb thawj.

Koj yuav tsum to taub qhov glycemic Performance index sib txawv li cas ntawm cov tshuaj insulin. Thawj qhov cim qhia txog cov txheej txheem ntawm cov tshuaj insulin los ntawm beta hlwb: nws tshwm sim spasmodically. Kev tsim tawm ntawm cov dej dej tso cai txo qis rau cov ntshav qab zib, tab sis cov txheej txheem ntawm cov rog hlawv nres.

Qhov ntsuas ob qhia txog cov ntsiab lus insulin hloov pauv thaum noj zaub mov. Nws qhia tau sai npaum li cas cov carbohydrates nkag mus rau hauv cov ntshav, uas coj cov piam thaj, uas tau hloov mus rau hauv qab zib, thiab ua li cas cov kua phais mob cuam tshuam rau lawv. Qhov tseeb, qee cov zaub mov muaj carb qis hauv lub zog yuav tsim cov tshuaj insulin ntau ntxiv.

Kev paub kev zom zaub mov

Hauv lub cev, lub zog tau tsim thaum lub sijhawm kev ua cov carbohydrates. Cov txheej txheem muaj raws li hauv qab no.

1. Thaum cov carbohydrates nkag mus rau hauv lub cev, lawv tawg sai sai rau hauv fructose thiab qabzib, lub sijhawm ntawm kev nkag mus rau hauv cov ntshav yog tsawg heev. Cov khoom noj muaj txiaj sib xyaw ua ntej yog kev zom ua ntej. Hauv kev ua haujlwm ntawm kev kho kom haum, cov qib piam thaj nce, lub qog nqaij pib tsim cov tshuaj hormones. Cov txheej txheem no hu ua insulin teb ntawm cov khoom los yog yoj insulin.
2. Cov tshuaj Insulin ua ke nrog cov piam thaj uas nkag mus rau hauv lub cev, nkag rau hauv cov hlab ntshav thiab thauj mus rau adipose thiab cov leeg nqaij. Yog tias tsis muaj cov tshuaj insulin, ces cov kua nplaum yuav tsis muaj peev xwm nkag mus rau cov nqaij hauv cov nqaij: lawv cov qog yuav ua kom tsis zoo.
3. Ib feem ntawm cov piam thaj tau txais tam sim ntawd siv rau kev txhawb nqa lub neej, cov nyiaj seem yog hloov mus rau hauv glycogen. Nws yog lub luag haujlwm txhawm rau kho lub ntsiab ntawm cov piam thaj hauv cov pluas noj.
4. Yog tias cov metabolism hauv cov metabolism ua cuam tshuam, ces qhov ua tsis tiav yuav tshwm sim hauv cov txheej txheem ntawm cov metabolism hauv cov piam thaj. Raws li qhov tshwm sim, visceral rog kev loj hlob, qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib nce ntxiv.

Nws yuav tsum nkag siab tias yooj yim zom cov zaub mov carbohydrates tam sim ntawd nkag rau cov ntshav ntawm lub plab zom mov. Cov khoom noj uas muaj lub cev zom zaub mov muaj ntau qhov kev ua kom tshem tawm cov kab mob, yog li ntawd, los ntawm cov khoom noj sib npaug ua ke, vim tias lub cev pom cov ntsiab lus sib txawv. Qhov no yog dab tsi cov insulinemic index sawv cev.

Cov kev sib raug zoo ntawm cov tshuaj insulin thiab cov ntshav qab zib

Txhawm rau txiav txim siab yuav ua li cas lub cev yuav teb rau kev nkag ntawm ib qho khoom mus rau hauv lub cev muaj peev xwm tsuas yog kev paub. Thaum lub sijhawm tshawb fawb, cov neeg ua haujlwm pub dawb tau pub khoom noj rau qee yam khoom thiab tom qab ntawd rau 2 teev nrog lub cev ib zaug ntawm txhua txhua 15 feeb, qhov ntsiab lus ntawm cov piam thaj hauv cov ntshav tau txiav txim siab. Yog li, glycemic Performance index tau txiav txim siab. Thiab kom nkag siab txog ntev npaum li cas cov insulin tsim tawm los ntawm kev txiav tawm los ntawm nws, qhov ntsuas ntawm insulin teb (index) tso cai.

Siv cov khoom noj uas muaj cov roj ua muaj cov insulin siab, ib tus neeg ua rau nws lub cev ua kom tawv ncauj zoo dua. Thaum lawv raug coj mus rau hauv lub cev, cov txheej txheem ntawm tsub zuj zuj ntawm cov rog pib, cov peev txheej uas twb muaj lawm tsis siv lawm.

Koj tuaj yeem cuam tshuam cov tshuaj tiv thaiv ntawm lub cev ntawm cov piv txwv ntawm tsev cheese. Thaum siv, txiav txiav tawm ua xaim nrog kev tso tawm ntawm cov tshuaj insulin. Nws cov glycemic Performance index yog 35, thiab cov insulin index yog 120. Qhov no txhais tau hais tias cov piam thaj siab tsis nce thaum nws tau noj, thiab insulin pib nquag tsim. Hauv qhov no, lub cev tsis hlawv cov rog uas tau txais hauv lub cev, lub ntsiab roj hlawv roj (lipase) yog thaiv.

Qhov no txhais tau hais tias txawm tias muaj glycemic index tsawg, cov khoom lag luam uas ntxiv insulin los tiv thaiv kev hla ntawm cov txheej txheem ntawm kev poob phaus. Qhov tseeb no yuav tsum raug nco txog los ntawm cov neeg uas tau tawm tsam nrog ntau tshaj qhov hnyav. Qee cov kws tshawb fawb piav qhia qhov sib txawv no tseem ceeb ntawm glycemic thiab insulin index los ntawm cov ntsiab lus ntawm cov kua mis qab zib (lactose) thiab cov txheej txheem ntawm nws cov kev cuam tshuam nrog cov lactic acids. Vim tias qhov no, insulin tuaj yeem tso tawm. Tab sis qhov tseeb yog vim li cas ntawm kev nquag tso tawm ntawm insulin tsis paub.

Tsim kev noj haus

Txhawm rau kom poob phaus, nws yuav tsum nco ntsoov tias cov khoom lag luam uas txhawb nqa kev ua haujlwm ntawm cov hlwb tshwj xeeb pancreatic yog qhov zoo tshaj plaws siv nyob rau hauv thawj feem ntawm ib hnub. Piv txwv li, rau pluas su, koj tuaj yeem noj buckwheat nrog nqaij (koj yuav tsum xaiv ntau hom roj tsawg, piv txwv li nqaij qaib mis). Tab sis thaum lub sijhawm ua haujlwm yav tsaus ntuj, kev nyiam ua yuav tsum tau muab rau cov zaub: lawv muaj glycemic thiab insulin qis.

Cov kws qhia kev noj qab haus huv tau hais tias koj yuav tsum tau tsom feem ntau rau ntawm glycemic index. Hauv qhov no, qhov tshuaj insulin kuj tseem ceeb heev. Nrog kev ua ke ntawm cov zaub mov nrog qis glycemic index thiab cov khoom noj siv mis, koj tuaj yeem xav kom nce siab hauv insulin index. Yog tias koj noj cov mis oatmeal, tom qab ntawd cov kua dej yuav pib tsim muaj zog.

Ntxiv rau, cov khoom noj siv mis ua kom muaj dej kom rov zoo hauv lub cev. Thaum siv, aldosterone tawm. Nws yog qhov tshuaj no uas ntxaug sodium. Yog li, cov kua dej hauv lub orgasm tau pib ua rau ntau zuj zus.

Koj tuaj yeem zam kom tsis txhob hnyav yog tias koj ua raws li cov hauv qab no:

• Hauv ib pluag mov koj tsis tuaj yeem noj cov protein thiab carbohydrates,
• tsiaj cov tsiaj thiab nqaijrog tsis sib haum,
• cov khoom noj uas muaj qhov tseem ceeb ntawm cov tshuaj insulin tuaj yeem ua ke nrog cov khoom noj muaj fiber ntau.

Tab sis yog tias koj suav nrog cov zaub mov muaj txiaj ntsig zoo hauv kev noj zaub mov, saib xyuas cov calories ntau ntawm cov zaub mov, tom qab ntawv yuav tsis muaj teeb meem dab tsi ntawm cov dej insulin thiab nce lub cev ntau dhau. Tab sis cov neeg muaj ntshav qab zib yuav tsum paub cov zaub mov twg pab txhawb cov lus teb insulin ntxiv.

Tus neeg mob ntshav qab zib yuav tsum paub txog yuav ua li cas thiaj txaus siab lub cev xav tau cov piam thaj. Piv txwv li, 13 g ntawm zib ntab (hauv ib qho khoom noj qab zib) yuav muaj 10 g suab thaj. Qhov qub nqi ntawm cov piam thaj muaj ib feem ntawm 100 g ntawm stewed taum, 20 g ntawm qhob cij dawb lossis ib nrab ntawm ib nrab-qhov me me. Tab sis tib lub sijhawm, zib ntab yuav nkag rau hauv cov ntshav, tam sim ntawd, thiab txiv apples, qhob cij thiab taum yuav hla cov txheej txheem fermentation.

Ua tiav cov lus ntawm cov tshuaj insulin ntawm cov khoom noj, cov cai tswjfwm rau kev siv tus kabmob ntshav qab zib

Kev noj haus rau ntshav qab zib yog ib qho kev kawm! Cov neeg mob yuav tsum suav cov qhob cij suav, noj mus rau hauv GI (glycemic index) qhov tseem ceeb, zam kev noj cov "carbohydrates" sai, xyuas cov khoom qab zib ua ntej thiab tom qab noj mov nrog daim foos insulin. Muaj ntau yam teeb meem, tab sis tsis ua raws li cov kev cai, theem ntawm cov piam thaj nce siab, cov teeb meem phom sij tau tshwm sim, thiab cov xwm txheej dav dav dua li qub.

Qhov insulin index (AI) yog lub tswvyim tshiab hauv cov kabmob endocrinology. Raws li kev tshawb fawb los ntawm kws qhia noj zaub mov D.

Hom-Muller tau pom tias ntau cov khoom lag luam muaj cov roj insulin siab zoo nrog cov txiaj ntsig zoo ntawm cov piam thaj mus rau hauv cov ntshav.

Cov lus qhia muaj cov ntaub ntawv hais txog AI thiab GI rau ntau cov khoom lag luam, cov lus qhia pom zoo rau cov khoom noj muaj ntshav qab zib, cov ntaub ntawv nthuav txog cov khoom noj siv mis.

Tshuaj insulin: nws yog dab tsi

Tus nqi qhia tawm insulin teb rau kev siv cov khoom lag luam.

Ib qho kev taw qhia tshwj xeeb pab kom nkag siab tsis tsuas yog tus nqi ntawm kev ua kom muaj cov piam thaj hauv cov ntshav, tab sis kuj tseem nyob rau lub sijhawm uas cov tshuaj insulin pab tshem cov khoom no.

Qhov insulin index yuav tsum raug suav txog thaum pub cov neeg mob ntshav qab zib nrog insulin-tiv thaiv thawj (thawj) hom kab mob pathology: paub txog qib AI tso cai rau koj kom paub meej ntxiv qhov koob tshuaj insulin rau kev txhaj tshuaj ntxiv.

Hauv chav kawm ntawm txoj kev tshawb fawb, nws tau muab tawm cov npe carbohydrate tsis muaj npe (ntses, nqaij) thiab qee yam khoom muaj qes glycemic (tsev cheese, kua mis nyeem qaub) ua rau cov tshuaj insulin tso tawm. Cov ntsiab lus AI rau cov pawg no tau muaj ntau dua ntaus: tsev cheese 130 nrog GI ntawm 30, kua mis nyeem qaub - 115 nrog glycemic Performance index ntawm 35, nqaij thiab ntses - ntawm 30 txog 60 thaum tsis muaj carbohydrates.

Yuav ua li cas ntsuas ntsuas

Qhov ntsuas tus qauv yog 100%. Tus xibfwb ntawm tebchaws Australia tau los ua lub hauv paus los ntawm cov insulin tso tawm tom qab noj ib daim khob cij dawb nrog cov nqi zog ntawm 240 kcal. Thaum qhov kev tshawb fawb, ntu ntawm lwm cov khoom lag luam tseem muaj cov ntsiab lus ntsuas cov calories.

Thaum kuaj, cov neeg mob siv ib qho ntawm cov npe, tom qab ntawd, nyob rau lub sijhawm nruab nrab ntawm 15 feeb, rau ob teev cov kws kho mob tau coj mus kuaj ntshav kom paub meej txog cov txiaj ntsig ntawm cov piam thaj thiab insulin hauv cov ntshav. Feem ntau, cov khoom lag luam nrog GI ntawm 60 ntu lossis ntau dua kuj muaj siab dua qhov ntsuas nruab nrab AI, tab sis muaj kev zam: cov ntses, tsev cheese, nqaij, kua mis nyeem yog ntuj.

Hauv cov txheej txheem ntawm kev tshawb fawb, Professor D. Brand-Muller tau kawm txog qhov tseem ceeb ntawm AI hauv 38 hom khoom noj. Tom qab ntawd, cov insulin Performance index cov lus tau muab sau ua ke rau ntau yam.

Dab tsi cuam tshuam txog qib AI

Ntau xyoo ntawm kev tshawb fawb pom tau tias qhov txiaj ntsig ntawm insulin nce ntxiv nyob hauv kev cuam tshuam ntawm ntau yam:

• kev kho cua sov ntev
• muaj ntau yam nyob hauv ib lub phaj
• kev ua thaum npaj, piv txwv, hauv cov dej cawv,
• siab whey protein
• kev sib xyaw ntawm cov mis nyuj ua ke nrog porridge, nplej zom, dumplings, ncuav.

Vim li cas peb yuav tsum suav cov txiaj ntsig

Nrog rau cov ntshav qab zib, kev rog ntau dhau los, koj yuav tsum tau saib xyuas tsis tsuas yog theem ntawm cov piam thaj hauv cov ntshav, tab sis kuj muaj cov ntsiab lus ntawm cov zaub mov tsis zoo. Nws yog ib qho tseem ceeb kom paub txog cov insulin yog yam tshuaj hormones-accumulator lub luag haujlwm rau cov khoom noj muaj roj thaum ua kev yoo mov.

Nrog kev hloov pauv hauv cov qib hauv insulin, cov rog ua haujlwm tiav, thiab cov txheej txheem hlawv calorie tau nres. Kev sib xyaw ntawm lub siab glycemic index nrog AI muaj nuj nqis saum toj nruab nrab (60 units lossis ntau dua) nrawm qhov hnyav nce, cuam tshuam nrog kev poob phaus, uas cuam tshuam cov mob ntshav qab zib.

Yog hais tias tus neeg mob muaj lub rooj nrog cov txiaj ntsig ntawm insulin thiab glycemic index, ces nws yuav yooj yim rau kev tshuaj seb cov khoom no puas siv tau lossis nws zoo dua los hloov nws nrog lwm lub npe. Xav paub txog: kev sib xyaw ntawm ob qhov ntsuas siab tau nrawm rau kev txuam nrog cov piam thaj hauv cov ntshav, ua rau cov tshuaj insulin tawm.

Lus Cim! Cov ntaub ntawv muaj txiaj ntsig txog khoom noj siv mis ua kom ntshav qab zib muaj txiaj ntsig thaum sau cov khoom noj rau lub cev txhua hnub. Tom qab kawm txog cov ntaub ntawv, koj tuaj yeem nkag siab vim li cas cov neeg mob ntshav qab zib yuav tsum tsis txhob noj ntau ntawm tsev cheese, kua mis nyeem qaub, txawm tias muaj feem pua ​​tsawg ntawm cov ntsiab lus rog. Cov ntaub ntawv hais txog AI thiab GI ntawm cov pawg no tau nthuav tawm hauv ntu "Cov lus qhia tseeb txog cov khoom noj siv mis."

Cov lus ntawm insulin thiab glycemic index

Ntau cov khoom uas muaj cov txiaj ntsig zoo Gl muaj qhov ntsuas AI zoo sib xws, piv txwv li, cov khob cij dawb - 100, cov hmoov nplej khoom - los ntawm 90 txog 95, khoom qab zib - 75. Cov piam thaj ntau dua, cov rog pauv, cov tshuaj ua kom zoo, qhov siab dua ob qhov ntsuas. Kev kho cua sov kom nce GI thiab AI.

Cov tshuaj insulin me me tawm tsam mob GI thiab qib siab qhov tseem ceeb tau pom hauv cov zaub mov hauv qab no:

Cov qe nyoos muaj qib AI txog li 30, nqaij - ntawm 50 txog 60 units, ntses - 58.

Tag nrho cov lus ntawm qhov tseem ceeb:

Cov lus qhia tseeb txog cov khoom noj siv mis

Thaum tab tom tshawb fawb, xibfwb D. Brand-Muller pom tias muaj cov npe muaj txiaj ntsig tsis zoo - tsev cheese thiab cov kua mis nyeem qaub muaj qhov siab AI tiv thaiv keeb kwm ntawm qis GI. Qhov kev tshawb pom no tau coj mus tshawb cov hauv cov hauv paus ua rau muaj qhov sib txawv sib txawv thiab nquag tso cov kua dej tawm.

Cov khoom noj siv mis ua kom muaj kev cuam tshuam tawm ntawm cov tshuaj hormone-accumulator ntau dua li qee hom zaub mov carbohydrate, tab sis cov roj muaj roj tsis tshwm sim tom qab noj cov kua mis yogurt, mis nyuj, tsev cheese. Qhov tshwm sim no hu ua "insulin paradox."

Cov kev tshawb fawb qhia tias txawm hais tias muaj kabmob AI siab dua, cov khoom siv mis nyuj tsis ua rau kev rog. Lwm lub ntsiab lus tseem ceeb - kev sib xyaw ntawm cov mis nyuj nrog porridge nce qhov khoom noj hauv calorie ntawm cov zaub mov thiab GI qhov ntsuas.

Cov kws tshawb fawb tau pom tias kev noj mov ci nrog mis nyuj nce insulin index nce los ntawm 60%, kev sib xyaw nrog nplej zom - los ntawm 300%, tab sis cov ntshav qabzib feem ntau tsis tau hloov pauv. Vim li cas muaj kev tawm tsam? Nws tsis muaj lus teb rau ib qho.

Cov kws tshawb fawb tseem tsis tau paub tias vim li cas kev siv cov khoom siv mis nyuj ua rau muaj kev kub ntxhov tshaj tawm cov kua dej ntau dua li tau txais cov tshuaj lactose. Kev tshawb fawb nyob rau hauv cov kev taw qhia no tseem niaj hnub.

Cov Lus Qhia Tseem Ceeb rau Cov Mob Ntshav Qab Zib

Nrog pancreatic kev puas tsuaj, nws yog ib qho tseem ceeb tsis yog tsuas yog paub txog qib GI thiab AI rau qee yam khoom, tab sis kuj tseem nco ntsoov cov ntsiab cai ntawm khoom noj khoom haus. Endocrinologist thiab cov kws qhia noj haus hais kom qhov tseem ceeb ntawm kev noj zaub mov noj hauv hom thib ob thiab thawj hom pathology.

Txawm hais tias niaj hnub hno cov tshuaj insulin, ib qho yuav tsum tsis txhob hnov ​​qab txog cov calories, khob cij, glycemic thiab insulin index. Tsuas yog nyob ntawm tus kheej qhov kev qhuab qhia tus neeg mob, tus neeg mob tuaj yeem suav nrog qib kev noj qab haus huv zoo tiv thaiv keeb kwm ntawm tus kab mob ntev.

Tsib txoj cai tseem ceeb:

• Tsis kam lees lossis tsis tshua tau haus ib qho khoom tsawg nrog GI thiab AI muaj nuj nqis.
• Saib xyuas cov cai ntawm cov khob cij qhiav nrog insulin-tiv thaiv kev mob ntshav qab zib.
• Txhua yam khoom uas tuaj yeem siv tsis raug mob rau kev noj qab haus huv yam tsis muaj kev kho cua sov, tau txais cov tshiab.
• Muaj ntau cov zaub ntxiv: cov roj insulin yog qhov qis dua li cov ntses, nqaij thiab cov zaub mov mis.
• Ncu, tsis txhob muab khoom kib, tsis txhob noj khoom noj sai thiab ua kom pom tseeb ntawm cov hnab.

Nws yog ib qho tseem ceeb kom ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo hauv cov ntshav qab zib mellitus, xav txog AI thiab GI hauv kev npaj khoom noj, tshwj xeeb tshaj yog rau cov neeg mob uas muaj cov tshuaj insulin-tiv thaiv kab mob. Cov kev xaiv uas zoo tshaj plaws yog sib tham nrog tus kws qhia noj zaub mov kom tsis tu ncua, soj ntsuam cov ntshav qab zib cov ntshav, kho cov tshuaj insulin yog tias tsim nyog txhua hnub kev txhaj tshuaj, suav nrog qhov ntsuas tseem ceeb ua cim rau cov khoom lag luam. Ib lub rooj tag nrho ntawm insulin index yog qhov muaj txiaj ntsig thaum xaiv cov ntawv qhia zaub mov rau lub cev poob. Cov ntaub ntawv siv tau yuav tsum tau nyob ntawm cov neeg mob uas muaj insulin-based diabetes.

Tshawb nrhiav cov ntaub ntawv muaj txiaj ntsig ntxiv txog dab tsi cov insulin index ntawm cov khoom noj yog vim li cas thiab vim li cas nws xav tau los ntawm cov yeeb yaj kiab hauv qab no:

Main Khoom AI Cov Lus

Thaum noj mov, carbohydrates yog hloov dua siab tshiab rau cov piam thaj. Rau kev rhuav tshem ntawm cov carbohydrates yooj yim, cov kab mob pais plab tsis tas yuav tsum, yog li cov zaub mov no tau hloov mus rau hauv cov ntshav ntev ntev, uas nyob hauv cov ntshav ntxiv.Cov concentration ntawm cov piam thaj hauv cov ntshav ua tshwm sim sai sai.

Txhawm rau "cais" cov khoom noj nrog cov khoom xyaw carbohydrates, cov enzymes tshwj xeeb yog tsim los ntawm lub plab. Qhov no yuav siv sijhawm, yog li ntawd, kev nce siab ntxiv hauv cov ntshav qab zib tshwm sim maj mam tshwm sim, raws li cov zaub mov raug zom.

Vim qhov kev ua ntawm insulin, piam thaj los ntawm cov ntshav yog maj mam nqus los ntawm cov leeg nqaij. Yog tias qhov tshuaj hormones no ua tsawg tsawg, cov piam thaj nyob hauv no yuav tseem nyob ntau heev. Thaum tsis muaj cov tshuaj insulin rau hauv ntshav qab zib mellitus, cov tshuaj tiv thaiv hormone ua rau, vim tias lub cev ua haujlwm tseem ceeb yog tswj hwm thiab cov ntshav qabzib yog li qub.

Ua tiav cov lus ntawm cov khoom thiab lawv cov txiaj ntsig AI pab txiav txim siab qhov khiav ceev ntawm insulin mus rau kev noj ntawm qee yam zaub mov. Qhov ntsuas no tseem ceeb heev thaum sau cov ntawv qhia zaub mov, vim nws tso cai rau koj los laij tus nqi ntawm cov insulin tsim nyog thiab kom tsis txhob muaj ntshav qab zib ntau ntxiv.

Raws li tuaj yeem pom los ntawm lub rooj, txawm tias tsis muaj cov khoom noj carbohydrate, xws li cov qe, ntses thiab nqaij ntshiv, ua rau muaj qhov tsis txaus siab. Qhov ntau dua ntawm AI, ntau cov tshuaj hormones yuav tsim tawm los ntawm lub cev hauv kev teb rau kev noj zaub mov ntawm cov zaub mov zoo li no.

Ib qho kev nce ntawm tus nqi ntawm cov tshuaj insulin tiv thaiv keeb kwm ntawm cov khoom noj hloov pauv hauv lub cev, uas ua rau cov ntshav qab zib hom 2, ua rau muaj cov rog ntau ntxiv thiab ua rau lub cev hnyav dua. Qhov no ua rau muaj qhov tseeb tias cov rog rog kom tsis txhob noj thiab cov piam thaj hauv cov ntshav tsis pom zoo los ntawm cov leeg nqaij, nws qhov kev nce siab thiab qee qhov mus "hauv thaj chaw khaws cia", uas yog, rau hauv cov ntaub so ntswg adipose.

Mis los thiab insulin teb

Nws yog ib qho tseem ceeb kom them rau insulin index ntawm cov khoom noj muaj mis uas ua rau ib feem tseem ceeb ntawm cov khoom noj - tsev cheese, kefir thiab yogurt. Cov kabmob AI ntawm cov khoom lag luam no muaj nqi ntau thiab yog 120 ib pawg.

Cov kev tshawb fawb tau ua rau qhov xaus tias kev noj cov khoom noj siv mis ntau dhau ua rau muaj cov kua dej ntau ntxiv, tab sis tsis muaj kev cuam tshuam ntawm cov ntshav qab zib.

Tshaj li cov tshuaj insulin tsis noj rau nws lub hom phiaj, tab sis nws provokes zus tau tej cov qog adrenal, uas cuam tshuam cov txheej txheem ntawm kev tshem cov kua ntau dhau ntawm lub cev. Raws li qhov tshwm sim, kua dej accumulates thiab lub cev hnyav nce.

Kev siv cov khoom noj siv mis thiab khoom noj siv mis ua rau tsis cuam tshuam txog qib qab zib, vim tias lawv cov glycemic index tsawg tsawg thiab muaj txog li 30-35 units. Noj cov khoom uas muaj kua thiab mis ua ke nrog lwm cov khoom noj khoom noj ua rau muaj kev cuam tshuam rau hauv qab zib.

Yog li, thaum lub khob ntawm kefir thiab ib qho me me ntawm durum nplej nplej nplej tau noj, nce qib hauv cov piam thaj thiab kev tsim tawm sai ntawm cov kua dej ntau. Qhov no yog vim muaj cov ntsiab lus ntawm peptides hauv cov khoom noj siv mis, uas ua rau muaj kev puas siab ntawm casein, hauv cov lus teb uas cov synthesis ntawm insulin hauv lub cev nce ntxiv.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov rog cov ntsiab lus ntawm cov khoom tsis muaj teeb meem, qhov ntsuas cov roj ntsha ntawm cov roj tsev cheese tsis muaj roj yog 120.

Thaum tsim cov ntawv qhia zaub mov rau cov mob ntshav qab zib, thiab rau txhua tus neeg uas xav kom poob phaus, nws yog ib qho tseem ceeb xav txog qhov tshwj xeeb ntawm cov khoom noj mis nyuj thiab kua txiv-mis, thiab siv nrog ceev faj. Nws tsis yog yuav tsum tsis lees paub cov kua mis hauv zaub mov noj, tab sis nws cov ntau yuav tsum tau txwv.

Tsawg AI Cov Khoom

Qes insulin qis ntawm cov khoom noj tso cai rau koj los tsim cov ntawv qhia zaub mov los ntawm kev sib txuas ntawm ntau yam khoom lag luam thiab zam kom tsis txhob muaj qhov nce ntxiv hauv lawm ntau lawm. Lub rooj noj mov insulin yuav tuaj rau kev cawm hauv qhov teeb meem no.

Cov nqi tseem ceeb yog suav rau ib ntu muaj 240 kcal. Qhov ntsuas tsis yog nyob ntawm cov huab hwm coj ntawm cov khoom, tab sis nyob rau cov ntsiab lus carbohydrate, yog li nws yog qhov tseem ceeb kom nco ntsoov tias calorie ua lub luag haujlwm tseem ceeb.

Cov zaub muaj cov kabmob AI tsawg, lawv cov glycemic Performance index kuj tsis siab, yog li kev ua haujlwm ntawm cov khoom no txawv me ntsis.

Lub glycemic index (GI) yog qhov ntsuas tseem ceeb tshaj plaws ntawm lub hauv paus uas muaj kev tswj ntshav qab zib hauv cov neeg mob ntshav qab zib. Qhov kev xaiv no tseem yog qhov tseem ceeb rau cov neeg noj qab nyob zoo uas tawm tsam nrog qhov hnyav tshaj.

GI pom ntau npaum li cas cov piam thaj hauv ntshav yuav nce siab tom qab noj cov zaub mov.

Cov ntaub ntawv no tso cai rau cov neeg mob uas muaj mob ntshav qab zib hom 1 txhawm rau kho qhov tshuaj ntawm cov tshuaj insulin thiab kho cov sijhawm ntsuas ntawm kev txhaj tshuaj.

Ntshav qab zib Hom 2 tau kho nrog kev noj zaub mov noj, yog li noj glycemic index rau hauv tus account yog ib qho tseem ceeb ntawm kev kho kev noj haus. Kev xaiv cov khoom lag luam zoo hauv cov zaub mov raws li lawv cov GI tso cai rau koj kom ua tiav kev them nyiaj nyob ntev rau cov ntshav qab zib thiab zam kom ntshav qab zib.

Qhov insulin index thiab glycemic index yog qhov tshwj xeeb tshaj yog rau cov neeg uas kho tus mob ntshav qab zib hom 2 tsuas yog noj zaub mov zoo thiab tsis txhob noj tshuaj ntshav tsis zoo. Ua ntej tshaj plaws, cov ntawv qhia glycemic thiab cov thauj khoom ntawm cov khoom lag luam yuav tsum tau muab rau hauv tus account. Ib tus naj npawb ntawm cov zaub mov GI tsawg dua cov piam thaj hauv qab, thaum lwm cov zaub mov ua rau nws nce siab.

Cov kev cai tswj hwm ntawm AI thiab GI muaj ntau qhov sib txawv, tab sis rau qee yam khoom siv cov ntsuas no yuav luag zoo ib yam. Yog li, lub khob cij dawb nplej dawb muaj qhov qub AI thiab GI qhov tseem ceeb - txog 100, thaum tsev cheese muaj GI tsawg thiab AI siab heev.

Muab cov yam ntxwv ntawm cov khoom lag luam khoom noj, nws yog ib qho yooj yim los tsim cov khoom noj uas cov suab thaj hauv lub cev yuav ua rau qhov qub, tab sis kev tsim cov insulin ntau dhau tsis tshwm sim. Rau cov ntshav qab zib hom 2, kev noj haus zoo li no tseem ceeb heev, vim nws tso cai rau koj txhim kho metabolism thiab yuag hnyav.

Yog hais tias tus neeg mob ua rau noj zaub mov noj tsuas yog ua raws GI cov khoom, feem ntau muaj kev nce insulin ntau lawm. Cov tshuaj insulin tsis zoo rau nws lub hom phiaj ua rau cov kua dej nyob hauv lub cev. Tib lub sijhawm, cov txheej txheem metabolic qeeb thiab cov rog tsis yog noj. Qhov no tuaj yeem ua rau koj qhov hnyav dua.

Rau cov neeg mob uas muaj ntshav qab zib hom 1, tus nqi ntawm AI tsis ua txoj haujlwm tseem ceeb no, txij li thaum cov tshuaj insulin xa mus rau lub cev los ntawm kev txhaj tshuaj.

Txawm hais tias lub siab AI ntawm cov khoom siv mis nyuj, koj tsis tuaj yeem tsis lees lawv. Nws yog qhov zoo tshaj rau txo qhov lawv tau txais ua ke nrog cov khoom noj uas muaj carbohydrate.

Yog li, ib khob ntawm kefir nrog cov pob kws luav yuav ua rau muaj kev nce siab ntxiv nyob rau hauv insulin, vim tias cov kabmob AI ntawm cov khoom noj nrog cov khoom noj carbohydrates yog siab. Kev tsim cov tshuaj hormone tom qab noj kefir thiab txiv hmab txiv ntoo yuav tsawg dua.

Nws muaj ob peb carbohydrates hauv cov khoom no, thiab kev noj haus fiber ntau ntawm cov zaub mov cog normalizes kev zom.

Thaum muab cov khoom sib txuas, lub rooj yuav pab koj xaiv txoj kev ua ke zoo. Txo kev noj haus ntawm cov khoom noj uas muaj qhov ua kom muaj insulin siab yuav pab kom koj poob phaus.

Nrog rau cov ntshav qab zib hom 2, kev noj zaub mov noj mus rau hauv tus lej Gi thiab II cov khoom lag luam yuav tso cai rau kev them nqi ntawm tus kabmob thiab zam kom tsis txhob muaj teebmeem ntxiv, yog li nws tau pom zoo kom koj ib txwm muaj lub rooj ntawm cov nqi no ntawm tes.

Qhov Ntsuas Cov Khoom Noj Insulin: Ua tiav Cov Lus

Cov neeg uas raug yuam los saib xyuas lawv kev noj zaub mov kom zoo rau kev noj qab haus huv yuav tsum paub txog cov insulin index. Qhov ntsuas no qhia txog tus nqi ntawm kev hloov pauv hauv insulin, nws txawv ntawm glycemic index.

Cov kws kho mob tau suav cov cim taw qhia rau ntau cov khoom noj.

Cov neeg mob ntshav qab zib thiab cov neeg xav nrhiav kom poob ceeb thawj xav tau lub rooj ua tiav ntawm cov insulin index ntawm cov khoom noj txhawm rau kom nkag siab txog yam khoom noj thiab lawv muaj peev xwm noj ntau npaum li cas.

Cov tshuaj insulin hauv cov khoom noj

Tsis tsuas yog cov ntshav qab zib, tab sis kuj yog cov neeg uas mob siab rau tus kabmob no lossis tsuas yog ua kom yuag poob, saib xyuas lawv kev noj qab haus huv, xav paub txog cov ntsiab lus xws li glycemic thiab insulin index khoom. Thawj thawj zaug, cov ntaub ntawv ntawm cov insulin index (AI) tau nthuav tawm rau sawv daws nyob rau thaum xaus ntawm lub xyoo pua 20th. Dab tsi yog qhov insulin index ntawm cov khoom noj thiab qhov kev siv tus yam ntxwv no rau lawv tus kheej, tau piav qhia hauv kab lus.

Cov roj metabolism cov metabolism

Txhawm rau kom nkag siab vim li cas qhov ntsuas tseem ceeb xav tau, ib tug yuav tsum nkag siab cov txheej txheem muaj sia uas tshwm sim hauv tib neeg lub cev, vim tias cov ntsuas tau cuam tshuam nrog lawv. Ib tus neeg tau txais cov nyiaj tsim nyog ntawm lub zog hauv cov txheej txheem ntawm cov metabolism hauv cov metabolism. Ib qho qauv hais yooj yim hais hauv qab no:

• Thaum cov zaub mov nkag mus rau hauv lub cev, cov carbohydrates nyuaj tau tawg rau hauv saccharides yooj yim, ntawm cov piam thaj thiab fructose yog cov neeg sawv cev. Raug rho tawm los ntawm phab ntsa ntawm txoj hnyuv, lawv nkag mus rau hauv cov hlab ntshav.
• Hauv cov ntshav, cov piam thaj hauv cov piam thaj (ntshav qab zib) nce siab, thiab cov ntshav xaj tau txais lub teeb liab hais txog qhov xav tau kev tso tawm ntawm cov tshuaj insulin (ib yam tshuaj lom neeg hormonal), txoj haujlwm uas thauj cov piam thaj rau cov ntshav, cov nqaij thiab, raws li, txo cov ntshav suav.
• Cov Insulin kis cov piam thaj rau cov leeg thiab cov roj ntsha. Yog tias tsis ua raws li cov tshuaj no, cov nqaij tsis tuaj yeem hla suab thaj hauv.
• Ib feem ntawm monosaccharide yog siv los tsim cov kev siv hluav taws xob, qhov seem yog khaws cia hauv cov ntaub so ntswg uas yog cov tshuaj glycogen.

Tseem Ceeb! Glycogen yog qhov tsim nyog rau lub cev kom tswj cov qib qab zib kom zoo nyob nruab nrab ntawm cov zaub mov noj, kom rov qab muaj cov piam thaj hauv cov ntshav thaum nws tau siv sij hawm ntau vim yog kev qoj ib ce.

Yog tias qhov tshuaj tiv thaiv tsis txaus tsim tawm los ntawm tus txiav, peb tab tom tham txog kev txhim kho ntawm hom 1 mob ntshav qab zib mellitus (insulin-dependant). Nrog cov tshuaj ua kom txaus, tab sis poob ntawm kev hnov ​​mob ntawm cov hlwb rau insulin, ib hom thib 2 ntawm pathology tshwm (tsis-insulin-kev tiv thaiv).

Cov neeg mob zoo li no hloov kho lawv cov khoom noj khoom haus, suav nrog cov glycemic thiab insulin cov khoom lag luam, txij li tsuas yog nrog lawv cov kev pab tuaj yeem kuaj tau tsis pub dhau qhov txwv tsis pub lees paub.

Cov txheej txheem ntawm kev koom tes ntawm cov tshuaj hormone insulin hauv cov metabolism

Qhov insulin index yog dab tsi?

Qhov ntsuas no pom tau tias tseem hluas. Nws txiav txim siab ntau npaum li cas ntawm cov tshuaj hormone insulin yog tso tawm los ntawm kev txiav txim siab hauv kev teb rau kev txais ntawm ib feem ntawm cov carbohydrates hauv zaub mov. Cov kabmob AI tsis yog ib txwm sib npaug nrog lwm qhov kev paub - lub ntsuas glycemic.

Nws paub tias tsis tsuas yog saccharides, tab sis kuj muaj protein, cov rog hauv cov ntau yog tuaj yeem txhawb kev sib txuas ntawm cov kua dej. Qhov no tshwm sim txawm tias thaum qib ntawm glycemia tsis xav tau txo qis. Nws ntseeg tau hais tias nws yog cov qhob cij uas ua rau muaj kev tso tawm ntau tshaj plaws ntawm lub cev, txawm hais tias nws cov glycemic Performance index yog los ntawm tsis muaj peev xwm tshaj plaws.

Lub glycemic Performance index (GI) qhia tau sai npaum li cas thiab sai npaum li cas cov suab thaj nce ntxiv hauv cov hlab ntshav tom qab ib feem ntawm cov khoom lag luam (tejzaum nws yog zaub mov) tau txais. Qhov ntsuas no nyob ntawm cov ntsiab lus hauv qab no:

• kev ua si ntawm enzymatic kev hloov pauv hauv txoj hnyuv,
• cov mob loj hlob
• Siv tshuab ua khoom lag luam,
• kev siv tshuaj kho cua sov,
• ua ke nrog lwm cov khoom lag luam khoom noj khoom haus,
• chaw cia khoom.

Kev siv kev kho cua sov ntawm cov khoom cuam tshuam nws cov ntawv qhia glycemic

Cov kev tshawb fawb soj ntsuam tau ua rau nws muaj peev xwm suav tsis tau tsuas yog nce ntawm cov ntshav qab zib tom qab tau txais cov khoom, tab sis kuj yog lub sijhawm thiab tus nqi ntawm cov tshuaj insulin, uas yog qhov tsim nyog thiaj li yuav xa cov nuj nqis rov qab rau lawv lub xeev qub.

Tseem Ceeb! Cov theem ntawm AI yog qhov tseem ceeb tshaj plaws rau kev txiav txim siab txog insulin-based diabetics, vim tias lawv yuav tsum tau ntsuas qhov tseeb ntawm qhov yuav tsum tau ntawm cov tshuaj.

Hauv cov txheej txheem ntawm tib cov kev tshawb fawb soj ntsuam, qhov sib piv ntawm GI thiab AI ntawm cov khoom tseem ceeb tau txiav txim siab rau lub hom phiaj los sib piv. Cov kws tshawb fawb tau poob thaum lawv pom qhov tsis sib xws ntawm ob tus lej ntawm tib yam khoom.

Piv txwv li, GI ntawm lactose tau siab dua nws cov lej insulin, uas tsis tuaj yeem hais txog mis nyuj thiab khoom noj siv mis. Lawv cov insulin Performance index tau ntau zaus dua li ntawm glycemic index.

Piv txwv, GI ntawm yogurt yog 35, thiab nws AI yog 115.

Cov lus qhia tseem ceeb rau cov tib neeg uas muaj ntshav qab zib: thaum tsim cov ntawv qhia zaub mov rau tus kheej, koj yuav tsum xub cia siab glycemic Performance index, thiab tsuas yog tom qab ntawd kho cov khoom lag luam rau ib leeg, noj rau hauv cov lus teb insulin ntawm lub cev rau lawv siv.

Ua tiav kev saib tsis taus ntawm AI yog qhov tsis tuaj yeem, vim cov khoom lag luam nrog cov naj npawb loj ua rau lub cev tsis txaus siab, ua rau kom muaj kev txuam nrog ib pob ntawm lipids, es tsis siv lub peev xwm uas twb muaj lawm.

Cov ntsiab cai ntawm kev ua ke nrog cov khoom lag luam los ntawm lawv cov insulin index:

• Cov khoom muaj protein (nqaij thiab ntses, tsev cheese, txiv ntoo thiab nceb) yuav tsum tsis txhob muab cov khoom noj sib xyaw nrog cov kaus poom (zaub txhwb, qos yaj ywm, taum pauv thiab khob cij) thiab ceev carbohydrates. Nws mus zoo nrog cov rog (cream thiab zaub) thiab zaub.
• Cov hnub qub tsis sib xyaw nrog cov roj sai (zib ntab, txiv hmab txiv ntoo, jam, chocolate). Mus zoo nrog cov rog.
• Cov roj carbohydrates tsis sib txuas nrog cov protein, cov hmoov tshaib plab thiab zaub. Mus zoo nrog cov rog.
• Cov zaub tsis sib xyaw nrog cov carbohydrates ceev. Zoo nyob rau hauv ua ke nrog cov protein thiab cov rog.

Ntses thiab zaub - kev sib koom ua ke zoo tshaj plaws rau cov neeg mob ntshav qab zib

Raws li cov ntsiab cai no, cov kws tshwj xeeb muab cov lus qhia hauv qab no rau cov ntshav qab zib:

• txoj kev txwv rau kev siv cov zaub mov yooj yim uas muaj roj nrog cov rog, piv txwv li, cov tais diav nqaij yuav tsum tsis txhob ntxuav nrog kua qab zib,
• kev sib xyaw ntawm cov protein nrog carbohydrates yuav tsum txwv tsis pub tshaj, piv txwv li, zib ntab yuav tsum tsis txhob ntxiv rau hauv tsev cheese,
• complex carbohydrates thiab unsaturated rog - lub ua ke zoo dua (ceev thiab ntses)
• lub sijhawm ua noj, koj yuav tsum txo qis kev siv tshuaj kho cua sov (yog tias ua tau),
• cov zaub mov tshais yuav tsum muaj cov khoom noj protein,
• Cov kev ua kom tau cov carbohydrates zoo dua thaum yav tsaus ntuj, vim tias lawv pab txhawb kom muaj kev zais ntawm cov tshuaj hormones ntawm lub cev ntev ntev, tab sis hauv cov khoom me me.

Tseem Ceeb! Tsis tas yuav muab kev nyiam rau "kev noj haus" cov khoom lag luam (lub ntsiab lus sau rau cov ntawv sau), vim hais tias kom ua tiav "kev noj haus" lub xeev, cov rog hauv lub cev muaj pes tsawg leeg hloov nrog cov carbohydrates.

Nws yog tsis yooj yim sua kom txiav txim siab nws tus kheej ntawm cov kabmob AI ntawm ib yam khoom (rau qhov kev tshawb nrhiav kev kuaj mob tshwj xeeb thiab kuaj ntsuas ntshav yog nqa tawm). Muaj cov npaj ua tiav ntawm cov txheej txheem ntawm insulin.

Hmoov tsis zoo, cov lus ua tiav ntawm cov cim ntawm cov khoom tseem ceeb tsis muaj nyob hauv tsoomfwv, thiab cov npe uas tuaj yeem nrhiav tau hauv Is Taws Nem muaj cov neeg sawv cev "tsis zoo" tsawg, los ntawm nws lub npe nws twb tau xav txog yam twg uas lawv muaj.

Nco ntsoov cov ntsiab lus tseem ceeb:

• Cov khoom siv mis nyuj muaj nyob nrog cov pab pawg nrog cov lej AI siab,
• qhov ntsuas ntawm cov nqaij thiab cov ntses cov ntses sib txawv nyob ntawm 45-60 units,
• cov nqaij qaib qe yog koom nrog cov khoom lag luam nrog qhov ntsuas qis - 31,
• cov lej tsawg yog cov zaub rau me me (tshwj tsis yog qos yaj ywm), nceb,
• lwm pab pawg ntawm cov khoom muaj cov cim zoo sib xws ntawm ob qhov ntsuas,
• Cov duab AI rau cov txiv hmab txiv ntoo thiab cov chocolate dub yog 20-22.

Kev sib piv ntawm GI thiab AI ntsuas ntawm qee yam khoom noj

Piv txwv ntawm cov tshuaj insulin qis:

Glycemic Performance index ntawm Kua

Cov lej AI siab yog cov rau cov khoom lag luam hauv qab no:

• txiv kab ntxwv
• txhuv dawb
• tsawb
• khoom qab zib
• txiv hmab
• mov ci
• kua mis nyeem qaub
• taum stew
• qos yaj ywm hau.

Qhov Insulin Index: Cov Lus Nug

Yuav ua li cas thiaj nto moo rau ABC ntawm Txoj Haujlwm Kev Tawm Dag Zog? (thiab dab tsi, nws puas muaj npe rau qee yam? :)). Los ntawm qhov tseeb tias peb sim soj ntsuam cov ncauj lus nqaim - tsis nrov thiab nrov, txhawm rau sau cov qhua rau lub xaib, uas yog txawv txawv, uas tau hais tias tsis muaj dab tsi los yog tsawg heev (ua tau zoo, qhuas koj tus kheej :)). Ib qho ntawm cov ncauj lus yog insulin index.

Feem ntau ntawm peb cov neeg nyeem tau paub txog dab tsi glycemic Performance index - peb txawm mob siab rau ib daim ntawv qhia tag nrho rau cov ncauj lus no. Tab sis cov neeg tsawg tsawg leej paub txog cov insulin index. Cov neeg uas nyob rau hauv cov ntawv muaj cov kev xav tsis meej txog nws. Txhawm rau daws thiab xaiv txhua yam tawm ib zaug thiab rau txhua qhov, peb txiav txim siab sau tsab ntawv no. Dab tsi los ntawm tsab ntawv no tuaj yeem tig tawm, peb kawm ntxiv hauv cov ntawv nyeem.

Nco tseg:
Rau kev ua kom zoo dua ntawm cov khoom siv, txhua qhov txuas ntxiv yuav muab faib ua subchav.

Glycemic Performance index. Pab qhia ntawv nyuag luv

GI yog cov lej kev ua lej siv los ntsuas tus nqi ntawm kev zom thiab nqus ntawm cov zaub mov thiab lawv cov txiaj ntsig ua rau cov ntshav qabzib. High GI muab cov ntshav qabzib sai sai tom qab noj cov zaub mov, qis qis ua rau cov ntshav qabzib nce siab.

GI tswvyim tau tsim ua ntej thiab qhia hauv 1981 los ntawm Jenkins thiab cov npoj yaig ua ib txoj hauv kev los cais cov khoom noj uas muaj carbohydrate kom txhim kho cov piam thaj hauv ntshav qab zib. Qhov tshwm sim ntawm kev ua haujlwm zoo li no yog tsim lub rooj ntawm glycemic teb rau 62 ntau yam khoom. Tom qab hauv 2002 xyoo, nthuav dav GI rooj tau tsim.

GI yog ntseeg tau los ntawm:

• daim ntawv lub cev (ua kua lossis khoom)
• kev tsim khoom lag luam. Cov noob nplej uas tau tsoo thiab tev tau ua tiav muaj glycemic siab dua li qhov ua tiav me me ua tiav cov nplej,
• tus nqi ntawm fiber ntau (fiber). Qhov ntau fibrous cov khoom, qhov txo qis nyob rau hauv cov ntshav qab zib nws provokes,
• ripeness / maturity. Nyob txiv hmab txiv ntoo thiab zaub muaj qhov ntau dua GI,
• cov rog thiab cov ntsiab lus acid. Khoom noj muaj rog lossis acid hloov mus rau hauv qab zib qeeb dua,
• txoj kev ua noj. Piv txwv li, cov zaub ua zaub mov nce ntxiv lawv GI.

Txhua carbohydrates feem ntau muab faib ua cov qauv yooj yim thiab ua tau zoo. Txawm li cas los xij, qhov no tsis piav qhia txog cov txiaj ntsig ntawm carbohydrates rau ntawm ntshav qab zib. Txhawm rau piav qhia txog ntau yam khoom noj uas muaj cov khoom noj uas yog carbohydrate ncaj qha cuam tshuam rau thaj chaw qab zib li cas, glycemic index tau tsim. Nws suav hais tias yog txoj kev zoo tshaj plaws rau kev faib rau cov carbohydrates, tshwj xeeb yog cov zaub mov muaj hmoov txhuv nplej siab. Lub glycemic Performance index ntsuas carbohydrates rau ntawm ib teev ntawm 0 ua ntej 100 nyob ntawm seb lawv yuav nce ntshav qab zib sai npaum li cas tom qab noj mov.

Lub cev reacts sib txawv rau ntau hom carbohydrates:

Koj yuav xav tias yooj yim carbohydrates, vim lawv nce siab ntxiv hauv qab zib thiab insulin theem, yog qhov tsis zoo kiag li, i.e. tsis tas yuav haus lawv. Qhov no tsis yog. Koj tsuas yog yuav tsum to taub dab tsi lawv muab thiab yuav siv li cas rau lawv tus kheej lub hom phiaj. Thiab lawv muab lub zog them sai, nyob rau hauv kev sib txuas nrog qhov no, lub sijhawm tseem ceeb tshaj plaws ntawm lawv qhov kev txais tos yog:

• thaum sawv ntxov (tam sim ntawd tom qab pw tsaug zog) txais tos,
• txais tos rau 15-20 feeb mus rau kev tawm dag luv luv (yog tias cov kev tawm dag zog yog lub zog, nws yog qhov zoo dua rau haus cov teeb meem carbohydrates ua ntej nws),
• kev txais tos tom qab kev cob qhia (kev tsis sib haum, tab sis ib tug xov tooj ntawm cov kev tshawb fawb paub tseeb xws li kev xaiv),
• kev txais tos tam sim ua ntej teem sijhawm teev tseg, i.e. thaum koj xav kom tu lub cev ua ntej lub sijhawm luv ua haujlwm. Piv txwv li, teeb tsa tus kheej cov ntaub ntawv hauv qhov xovxwm raug tshem tawm,
• ua ntej cov kev xav hauv lub hlwb (piv txwv,, ua ntej qhov ntsuas),
• thaum txhua yam nyuaj siab thiab tu siab :).

Ib qho "cant" ntawm GI yuav tsum nkag siab. Qhov tseeb, nws ua qauv khoom noj, suav nrog 50 grams ntawm carbohydrates. Qhov no ua rau qee yam kev ntxeev siab. Piv txwv li, kom tau los ntawm Snickers chocolate bar 50 gram ntawm cov carbohydrates koj yuav tsum tau noj 80 gr bar. Thiab tau 50 gr carbohydrates los ntawm cov taub, koj yuav tsum noj nws ib ncig 1 kg Kev pabcuam rau qhov ntau thiab tsawg txawv txawv, yog li muab piv rau cov khoom lag luam tsis raug. Hauv 1997 Ntawm Harvard, cov kws tshawb nrhiav qhia txog lub tswvyim glycemic load los daws cov teeb meem no.

Ntawm qhov tsis sib xws ntawm cov khoom siv mis thiab mis

Ntau tus neeg mob ntshav qab zib thiab cov uas nyiam poob ceeb thawj txaus siab rau lo lus nug yog vim li cas qhov ntsuas qhov ntsuas ntawm ob qhov ntsuas rau cov khoom siv mis nyuj yog txawv ua luaj. Piv txwv, qhov ntsuas glycemic ntawm tsev cheese yog nyob rau theem ntawm 30 units, yogurt - 35, thiab insulin teb ntawm lub cev - 120 thiab 115, ntsig txog.

Cov khoom noj siv mis ua tsis ua rau muaj glycemia nce, tab sis lawv txhawb cov synthesis ntawm insulin los ntawm tus txiav ua kab. Qhov kev tso tawm ntawm ntau qhov tseem ceeb ntawm cov tshuaj hormones inactivates ua haujlwm ntawm cov enzyme tshwj xeeb uas tau koom nrog hauv cov txheej txheem ntawm lipid tawg.

Qhov tshwm sim yog kev sib txuam ntawm cov rog hauv lub cev, tsis hais lub suab txawv li cas (tshwj xeeb tshaj yog rau cov neeg uas xav tias kev noj cov cheese hauv tsev, nrog rau "zaub mov noj", tuaj yeem poob ceeb thawj sai).

Tsis tas li ntawd, cov khoom noj mis nyuj hauv ntau ntau tuaj yeem ua rau o tuaj, khaws cov dej hauv lub cev.

Qhov no yog vim muaj kev kub ntxhov ntawm kev sib txuas ntawm cov qog adrenal (tshwj xeeb, aldosterone) los ntawm insulin.

Tseem Ceeb! Nws tsis yog qhov yuav tsum xav tias cov khoom noj mis nyuj tsis tuaj yeem noj, nyob rau qhov tsis tooj, qhov no yuav tsum tau ua vim tias cov khoom noj khoom haus ntau nyob hauv cov lus muaj pes tsawg leeg, tab sis nyob rau kev sim.

Cov khoom noj siv mis - cov khoom tseem ceeb uas xav tau kev noj kom zoo

Glycemic load. Pab qhia ntawv nyuag luv

Nws ntseeg tau hais tias noj noj yooj yim carbohydrate thiab nws cov glycemic Performance index nce qib ntawm cov insulin secreted los ntawm lub txiav. Qhov no yuam kev. Siab glycemic load, thiab tsis GI nws tus kheej, ua rau muaj kev nce qib hauv cov tshuaj insulin. Lub glycemic load ntawm cov zaub mov yog xam ncaj qha los ntawm nws cov glycemic index. Peb tsuas yog muab cov khoom noj gi, faib rau hauv 100 thiab muab ntau los ntawm grams carbohydrates (tsis suav cov fiber ntau) hauv kev pabcuam. GN yog qhov kev tso qeb rau cov khoom noj uas ua rau carbohydrate ntau uas ntsuas cov khoom noj carbohydrates hauv pluas noj.

Glycemic Performance index thiab glycemic load: dab tsi yog qhov txawv

Thaum xub thawj siab ib muag, nws zoo li tias GI thiab GN yog ib qho thiab zoo ib yam, tab sis qhov no tsis yog li ntawd. Lub glycemic Performance index qhia tau hais tias sai npaum li cas ib tug carbohydrate zom thiab tawm ua cov piam thaj hauv cov ntshav. Hauv lwm lo lus, cov zaub mov sai li cas ua rau cov piam thaj hauv ntshav. Tab sis gi tsis coj mus rau hauv tus account tus nqi ntawm cov khoom noj carbohydrates hauv zaub mov (feem ntau me me), thiab GN tsim cov suav no thiab yog qhov ntsuas tau zoo tshaj plaws ntawm cov khoom noj carbohydrate cuam tshuam rau cov ntshav qab zib li cas.

Tus nqi rau GI thiab GN yog:

Ntawm cov chaw qhib ntawm lub network muaj ntau cov ntxhuav nrog GI cov khoom, txawm li cas los xij, muaj ntau lub sijhawm tsawg dua cov ntaub ntawv hais txog GN, lawv tau xyaum tsis muaj.

Hauv kev sib txuas nrog cov saum toj no, cov lus nug tshwm sim: yog tias cov khoom muaj GI siab, tab sis tsawg GN, qhov no cuam tshuam li cas rau cov piam thaj?

Siab GI txhais tau tias tsuas yog muaj cov muaj cov carbohydrate hauv cov khoom siv rau kev nqus sai. Txawm li cas los xij, nws yuav muaj qhov glycemic load tsawg. Tsawg GN yog qhov ntsuas tau zoo tshaj plaws tias zaub mov yuav tsis muaj ntau yam hauv cov ntshav qabzib. Cia peb ua piv txwv txog qhov no nrog kev ua piv txwv.

Cov txiv ntoo yuav tawm sai sai (saib ntawm no seb yuav xaiv nws li cas) thiab lawv muaj, raws li koj paub, qhov siab GI - txog 72 ntu. Txawm li cas los xij, GB tsuas yog 4Cov. High GI lub cev ntaj ntsug ntsuas 4 servings ntawm cov khoom (1 kev pab / khob = 152 gr), tsis 1 servings / khob lossis 100 kem Tsawg GN txhais tau hais tias ib qho ntawm cov txiv ntsej muag tsis muaj ntau yam khoom xyaw ()5,8 gr 100 gr), vim tias lub dib liab yog dej. Peb xam GN = 72/100*5,8 = 4,17Cov. Qhov txiaj ntsig qhia tau hais tias ib qho kev pab cuam ntawm cov dib liab yuav tsis muaj ntau yam hauv cov ntshav qab zib. Yog li, cov lus qhia txog kev noj zaub mov zoo ntawm kev noj tsuas yog ib daim ntawm cov txiv ntoo ib zaug twg yog nuclear tsis raug. Koj tuaj yeem noj cov dib liab, raug cai, mus rau lub xeev "Kuv xav pee" :).

Cia peb xav tias koj yog tus tshiab rau cov khoom noj kom tsim nyog thiab paub tsuas yog cov "tswv yim"; koj muaj ntaub ntawv tsis txaus ntseeg. Pom tias yuav ua li cas peb lub tswv yim tuaj yeem dhia thaum suav txog cov khoom lag luam tsuas yog ib qhov ntawm nws "kev" ntsuas. Piv txwv li, noj tib lub dib liab. Thawj cov ntaub ntawv: 30 kcal rau 100 kem Thawj qhov xaus: qis-calories, nws yog qhov ua tau nrog poob phaus. Cov ntaub ntawv ob: siab GI. Qhov thib ob xaus: nws yog tsis yooj yim sua nrog poob phaus, qab zib hlob. Cov lus qhia thib peb: tsawg GN. Qhov thib peb xaus: nws yog qhov ua tau nrog poob phaus. Yog li, peb hloov peb lub tswv yim hais txog cov khoom peb zaug, txhua zaus coj mus rau hauv tus account qhov tseeb tshiab. Yog li no, kev ntsuas cov khoom lag luam twg hauv koj cov khoom noj yuav tsum ua kom nkag siab, thiab tsis yog los ntawm ib qho ntsuas.

Xav txog lwm qhov piv txwv - zib ntab. Nws gi 87, thiab GN yog 18 chav nyob ib 100 kem Lub glycemic load ntawm cov khoom lag luam saum toj no qhov nruab nrab, qhov no qhia tias cov zib ntab ua rau nce ntxiv hauv cov ntshav qab zib thiab nws cov peaks. Thaum lub ntsej muag cov ntshav qab zib feem ntau pom nyob hauv cov ntshav, lub cev tawm cov tshuaj insulin ntau dua los txo nws. Yog tias koj lub cev yuav tsum “tso tawm” cov insulin ntxiv txuas mus ntxiv, qhov no yuav ua rau cov cell tsis kam mus rau insulin thiab kev mob ntshav qab zib.

Xaus: Koj yuav tsum tau saib tsis yog ntawm GI ntawm cov khoom xwb, tab sis kuj ntawm nws cov GN. Thiab tsuas yog tom qab ntawd kev txiav txim siab puas tsim nyog noj nws. Qee cov zaub mov tau faib ua cov glycemic siab, tab sis nrog GN tsawg tuaj yeem yog cov khoom noj txom ncauj zoo uas tsuas yog cuam tshuam txog cov ntshav qab zib.

Yog li, peb pom tawm qhov sib txawv, tam sim no peb pom ...

Yog qhov xav tau ntawm cov insulin txaus ntshai?

Ib qho kev nce ntxiv hauv cov tshuaj hormones-nquag ua haujlwm ntawm cov txiav yog qhov kev mob tshwm sim ntawm lub cev ntawm lub cev. Cov lej nce nyob rau hauv cov ntshav tom qab tuaj txog ntawm ib qho khoom noj. Nws yog tsis yooj yim sua kom tshem tawm hyperinsulinemia, vim tias qhov no yuav muaj kev ntxhov siab hauv lub cev.

Xws li cov kev sib txawv ntawm cov tshuaj hormones tau tshwm sim txog 3-4 zaug hauv ib hnub, txawm li cas los xij, kev tsim txom ntawm kev zom zaub mov tau yooj yim hauv lub cev ua rau muaj qhov tshwm sim ntau dua ntawm cov nce ntxiv hauv cov lej, uas yog qhov tsis zoo rau qhov ib txwm muaj ntawm cov txheej txheem ntawm metabolic.

Siv kev ntsuas li cas kom nce thiab poob ceeb thawj

Yog tias ib tus neeg muaj lub hom phiaj ntawm kev txo nws lub cev hnyav, ces cov khoom uas muaj cov kabmob AI siab tau zoo tshaj plaws nyob rau hauv cov ntawv qhia zaub mov rau tus kheej kom lawv qhov kev siv poob rau thawj ib nrab ntawm ib hnub. Tom qab 14-00, nws yog ib qho tseem ceeb uas yuav tsum khaws cov qib tshuaj hormones tsis pub dhau nyob hauv ib txoj haujlwm nruj.

Yog hais tias lub hom phiaj yog, ntawm qhov tsis sib xws, hnyav, cov zaub mov uas muaj kabmob AI tseem ceeb yuav tsum tau faib raws li hauv qab no: 2 zaub mov noj yuav tsum ua ntej noj su, thib peb - ​​tom qab noj su.

Tus kws kuaj mob endocrinologist lossis tus kws qhia noj zaub mov zoo yuav pab kom nkag siab tias AI yog dab tsi, vim li cas nws xav tau, siv cov ntsuas tabular ntawm cov khoom lag luam los tsim cov ntawv qhia zaub mov, thiab ntshav qab zib. Nrog kev pab ntawm cov lus pom zoo ntawm tus kheej, tus neeg mob yuav tau kho lawv cov zaub mov ntawm lawv tus kheej.

Vim li cas koj thiaj li xav piv GI thiab AI

Thawj thawj zaug siv cov tswvyim ntawm "insulin index" tau npaj siab los ntawm Australian nutritionist Janet Brand-Miller. Nws ua cov kev sim rau 38 khoom, ib feem ntawm qhov yog 240 kcal.

Cov neeg koom nrog txoj kev tshawb no noj qee yam zaub mov, thiab tom qab ntawd lawv tau kuaj ntshav qab zib txhua 15 feeb rau 2 teev.

Txhawm rau suav cov kabmob AI, cov txiaj ntsig tau piv nrog insulin tso tawm los ntawm kev noj cov ncuav dawb hauv ib qho npaum li 240 calories. Raws li kev soj ntsuam, nws tau muab tawm tias feem ntau, GI thiab AI sib txig.

Txawm li cas los xij, qee cov khoom lag luam carbohydrate tsis txaus ua rau lawv xav tsis thoob. Yog li, piv txwv li, nqaij, qe thiab ntses, uas nws GI yog 0, ua rau cov tshuaj insulin los ntawm 30 rau 115. Thaum lub nplej zom nyuaj nrog GI 38 muaj kabmob AI 40. Tus cwj pwm ntawm cov khoom noj siv mis yog ib qho kev nrhiav tsis pom.

Cov kua mis yogurt tau tshwj xeeb tshaj yog: nrog GI ntawm 35, nws qhov kev tsim tawm tshuaj insulin yog 115 units. Qhov kev zam ntawm cov pab pawg rau khoom noj yog tsev cheese. Nws GI thiab AI yog 30 thiab 45 units, ntsig txog. Cov kws tshawb fawb tseem tseem tsis tuaj yeem piav qhia qhov ua rau muaj kev sib txawv hauv kev ua haujlwm ntawm cov khoom noj siv mis.

Ntxiv mus, tsis muaj pov thawj pom tias lawv qhov kev siv ua rau nws qhov hnyav nce.

Feem ntau, GI thiab AI sib txig, txawm li cas los xij, rau qee yam khoom lag luam, cov ntsuas no muaj qhov sib txawv.

Yog li no, rau cov tib neeg feem coob, ntxiv rau cov mob ntshav qab zib insulin, thaum muab tso ua ke kev noj haus, ib qho yuav tsum tsom rau glycemic index ntawm cov khoom.

Txawm li cas los xij, koj yuav tsum tsis txhob tag tsis saib xyuas cov kev taw qhia ntawm cov insulin index, vim tias qhov khoom lag luam ntau ntxiv lawm ua rau lub qog ua rau lub qog. Raws li qhov tshwm sim, ib qho kev ua tsis zoo tshwm sim, thiab lub cev pib nthuav cov rog, tsis txhob siv qhov uas twb muaj lawm.

Khoom Insulin Index Cov Lus

Kuv tsis tuaj yeem pom cov khoom lag luam AI ntawm kuv tus kheej. Txhawm rau ua qhov no, koj xav tau ib lub rooj tshwj xeeb ntawm insulin index.

Koj tuaj yeem pom cov khoom noj uas muaj cov roj ua insulin siab ntau uas ua rau cov ntshav qabzib ntau dua, xws li taum pauv, caramel, lossis qhob cij dawb. Cov khoom lag luam nrog GI sib npaug thiab AI kuj tau nthuav tawm.

Piv txwv li, txiv tsawb - 80, oatmeal - 74, hmoov nplej hmoov - 95. Ntawm cov khoom lag luam nrog cov roj insulin qis thiab GI siab, koj tuaj yeem sib txawv qe, granola, mov, ncuav qab zib thiab cheese nyuaj.

Yog li tias cov khoom lag luam tsis muaj kev cuam tshuam tseem ceeb rau cov ntshav qab zib, lawv yuav tsum ua ke kom raug. Qos yaj ywm, qhob cij, taum pauv thiab lwm yam khoom muaj cov hmoov txhuv nplej siab ntau yog tsis pom zoo kom muab cov khoom noj protein: cov tsev cheese, nqaij ntses lossis nqaij.

Nws yog qhov xav tau los ua ke cov hmoov txhuv nplej siab nrog cov zaub mov rog, butter lossis zaub xws li carrots, zaub qhwv lossis zaub qhwv. Cov carbohydrates nrawm (zib ntab, txiv hmab txiv ntoo, chocolate thiab lwm tus) yuav tsum tau ua ke nrog cov rog thiab tsis muaj ib qho dab tsi nrog zaub thiab nqaijrog.

Cov lus pom zoo dav

Kev noj zaub mov zoo tsim nyog suav nrog txhua yam tshuaj tsim nyog rau lub cev. Txhawm rau tau txais txiaj ntsig los ntawm kev noj zaub mov, ua raws li cov lus qhia no.

• Ua tib zoo xaiv cov khoom sib txuam. Thaum noj cov khoom noj carbohydrates, ntxiv cov roj ntau txaus rau lawv. Piv txwv, salmon + avocado + ceev.
• Zam tsis txhob noj cov zaub mov GI siab (dib liab, muffin, zaub mov kib, yogurt).
• Tsis txhob noj cov khoom noj sai thiab cov khoom muaj cov hmoov nplej sai sai tom qab 14 teev.
• Sim ua kom koj noj protein ntau tshaj plaws. Zam plaub ya ri thiab haus mis lossis kua txiv ntoo, raws li nws yog fraught nrog kev tso tawm loj ntawm cov kua dej.
• Tsis txhob noj cov mis nyuj thaum yav tsaus ntuj.
• Noj cov khoom uas muaj carbohydrates thiab protein ntau ua hmo. Kev sib txuam zoo tshaj plaws yuav yog nqaij qaib mis thiab buckwheat lossis bulgur.
• Nyeem daim ntawv lo nrog zoo zoo ua ntej koj yuav khoom. Yog tias lawv muaj cov khoom qab zib (maltodextrin, malt, xylose, phoov, thiab lwm yam)d.), tsis kam yuav lawv.

Txhawm rau kom txo cov kabmob AI ntawm kas fes thiab tshuaj yej, haus lawv yam tsis muaj qab zib. Ntxiv cov txiv qaub lossis cov qab zib ntuj Stevia rau dej haus, yog xav tau. Sim tsis txhob khoov ntawm qhuav apricots.

Cov txiv hmab txiv ntoo qhuav muaj cov ntsiab lus uas qab zib, uas ua rau cov ntshav qabzib nce siab. Hloov cov txiv hmab txiv ntoo qhuav nrog zaub mov tshiab, G-tsawg xws li pomegranate, txiv apples, lossis txiv kab ntxwv qaub.

Muab cov cawv haus kom meej. Lub insulin ntsuj plig index yog siab heev.

Ntxiv nrog rau kev soj qab insulin cov lus teb ntawm cov zaub mov thiab cov cai ntawm kev noj zaub mov zoo, txuas mus kev ua si, tsis txhob hnov ​​qab tswj ntshav siab thiab ntshav qab zib. Ua kev tswj xyuas qhov hnyav tsawg kawg ib hlis ib zaug.

Nrog lub cev hnyav nce ntxiv, txheeb xyuas koj kev noj haus. Yog tias qhov hnyav tseem nce ntxiv tom qab qhov no, sab laj nrog kws kho mob. Kev puas tsuaj hauv lub cev qhov hnyav qhia tias muaj teeb meem hauv kev cai insulin.

Hauv qhov no, nws zoo dua los siv sijhawm coj mus ntsuas thiab tsis coj lub cev mus rau qhov muaj mob ntshav qab zib.

Cov roj metabolism cov metabolism

Lub cev tau txais feem ntau ntawm lub zog rau lub neej los ntawm cov metabolism ntawm carbohydrates. Yooj yim heev, kev nqus ntawm kev noj haus carbohydrates tuaj yeem sawv cev los ntawm cov qauv hauv qab no:

1. thaum lub sij hawm assimilation ntawm cov zaub mov, yooj yim carbohydrates sai sai thiab ntawm nws tus kheej zom rau hauv qabzib thiab fructose, thiab tam sim ntawd nkag mus rau hauv cov hlab ntshav,
2. complex carbohydrates yuav tsum tau fermentation zom,
3. cov txheej txheem ntawm fermentation ntawm cov zaub mov thiab ib qho kev nce hauv theem ntawm cov piam thaj hauv cov ntshav, nyeg, ua rau cov txheej txheem rau kev tsim cov tshuaj insulin los ntawm cov txiav ua kua - cov insulin yoj (insulin wave).

Ntxiv mus, insulin xav txuas nrog cov piam thaj thiab "ua raws" los ntawm cov hlab ntsha mus rau cov leeg nqaij lossis cov ntaub so ntswg adipose. Thaum tsis muaj cov tshuaj insulin, lub cell ntawm lub cev ntawm cov ntaub so ntswg no yog cov tsis txaus ntseeg siab dhau mus rau cov piam thaj.

Qhov yuav tsum tau muaj cov kua nplaum ntev yog siv los ntawm lub cev los tuav cov haujlwm tseem ceeb.

Ib feem ntawm cov kua nplaum tom qab polymerization hloov mus rau hauv glycogen, yog muab tso rau hauv daim siab thiab cov leeg.

• hepatic glycogen tswj cov ntshav qabzib ib theem ntawm cov zaub mov noj,
• cov leeg khaws cia rau hauv cov chaw cia rau "kev pab" hauv qhov xwm txheej hnyav, tab sis feem ntau tsuas yog siv rau lub caij nyoog lossis lub cev nqaij daim tawv sab nrauv,
• tus so, ua txhua yam los ntawm insulin, piam thaj yog tso rau hauv cov rog rog.

Ib qho kev ua txhaum ntawm kev nkag siab ntawm cov rog lub cev rau insulin los ntawm kev ua txhaum ntawm cov metabolism hauv cov metabolism ua rau kev cuam tshuam postreceptor hauv cov ntshav qabzib metabolism - visceral rog, uas dhau sijhawm ua rau hom 2 mob ntshav qab zib mellitus.

Yog tias tus txiav ua tsis tau los teb rau cov ntshav qab zib kom ntau ntxiv (nws ua rau lub cev tsis txaus lawm), cov ntshav qabzib ntau nyob rau hauv cov hlab ntshav, thiab ntshav qab zib insulin-ntau zuj zus tuaj.

Ib qho dhau ntawm insulin yuam kev siv cov hepatic glycogen reserves, tig nws rov qab rau hauv qabzib. Daim siab tsis muaj glycogen muab cov SOS hais kom ua, thiaj li ua rau muaj kev paub tsis tseeb hauv kev tshaib plab. Nws muaj lub voj voog loj heev uas ua rau cov rog rog, mob ntshaus thiab hom ntshav qab zib hom 2.

Nws tau tig los ua qhov tseem ceeb kom paub cov khoom uas yuav txaus siab qhov kev xav tau ntawm lub cev. Piv txwv li, 10 gram carbohydrates muaj:

• hauv cov khoom noj qab zib cov zib ntab (13 g),
• nyob rau hauv ib nrab ib nrab Kua (100 g),
• hauv ib qho kev pabcuam (100 g) ntawm cov taum stewed
• nyob rau hauv 20 gram ntawm cov khob cij dawb.

Kev zom cov zaub mov tau yooj yim ntawm cov zib ntab sai sai ntawm lub plab zom mov mus rau hauv cov hlab ntshav, thiab polysaccharides ntawm kua, taum lossis khob cij yuav siv qee lub sijhawm kom tawg. Ib qho ntxiv, los ntawm tib tus nqi ntawm cov pib carbohydrates, yuav muaj cov kua qab zib sib txawv. Nws yog rau xws li kev sib piv ntawm cov khoom uas lub tswvyim ntawm glycemic Performance index tau qhia.

Cov kev thov ua tau zoo ntawm GI thiab AI

Kev pom zoo dav dav rau txhua tus neeg tshwj tsis yog insulin-based diabetics yog tias thaum muab piv rau ob kis, koj yuav tsum mob siab rau GI ntau dua, thiab tom qab ntawd yoog koj cov khoom noj rau AI thiab lwm yam kev ntsuas. Tab sis AI yuav tsum tsis txhob raug saib tsis taus - kev tsim tawm insulin ntau dua ua rau cov insulin caj pas ua haujlwm, muab cov lus txib kom khaws cov rog, thiab tsis txhob siv cov peev txheej ntawm cov uas twb muaj lawm.

Cov khoom noj kom zoo

Tus mob ntshav qab zib yuav tsum ua raws li cov lus qhia no:

• Tsis txhob sib xyaw nrog cov carbohydrates sai nrog cov rog tsis qab - butter pies yuav tsum tsis txhob noj nrog nqaij, tsis txhob haus cov tais diav nrog dej qab zib.
• Txwv tsis pub muaj kev sib xyaw sab nraud ntawm cov protein nrog carbohydrates - piv txwv li, tsev cheese + zib ntab.
• Muab kev nyiam rau cov zaub mov nrog kev sib xyaw ntawm cov carbohydrates + tsis zoo ntawm cov rog: salmon, avocado, txiv ntoo, noob hnav thiab noob paj noob hlis, flax, mustard, taum pauv thiab chocolate.
• Xaiv cov zaub mov nrog GI tsawg thiab nruab nrab, thiab soj ntsuam tag nrho GN Hnub. Siv tag nrho cov kev paub ua noj ua haus kom txo qis koj GI.
• Pluas tshais yuav tsum muaj cov protein feem ntau - classic American noj tshais "cereal nrog mis nyuj (yogurt) thiab kua txiv kab ntxwv" ua rau lub cev "sawv" nrog lub zais loj ntawm cov kua dej.
• Npaj ua khoom noj carbohydrate cov khoom noj hmo. Proteins thiab cov rog thaum yav tsaus ntuj yog qhov lees tias yuav ua rau cov kua dej ua kom poob qis thaum pw tsaug zog.
• Rau cov khoom qab zib kom tsis txhob muaj ntshav qab zib - tsis txhob haus cov khoom noj mis nyuj thaum tav su.
• Tsis txhob muab khoom txom ncauj rau cov khoom noj siv mis.
• Tsis txhob yuav cov khoom noj uas muaj cim "khoom noj", "calories tsawg" thiab "tsis muaj rog." Cov ntaub ntawv zoo li no, qhov tseeb, qhia tau tias cov rog cov rog tau hloov los ntawm carbohydrates.
• Ua tib zoo nyeem cov ntawv zaub mov rau maltodextrin, malt, xylose, pob kws phoov, thiab lwm yam hloov cov piam thaj.

Hauv kev xaus, peb nco qab tias ntxiv rau kev ua raws kev noj haus, kev tawm dag zog txhua hnub thiab kev noj tshuaj, rau cov neeg mob ntshav qab zib mellitus lossis hauv lub xeev muaj mob ntshav qab zib, kev tshuaj xyuas tas li yog pom zoo:

• soj ntsuam koj tus kheej ntawm cov ntshav siab - theem txhua hnub,
• mus ntsib kws kho qhov muag - txhua 6 lub hlis,
• tsom xam rau HbA1c-glycosylated hemoglobin - txhua 3 lub hlis,
• kev tshuaj xyuas dav dav ntawm cov ntshav thiab zis - 1 zaug hauv ib xyoos,
• nres xyuas - ib zaug txhua 6 lub hlis,
• tswj hnyav - ib hlis ib zaug,
• kev kuaj tus kheej ntawm cov ntshav qabzib nyob ua ntej thiab tom qab noj mov - 2 zaug hauv ib lub lis piam, thiab rau cov ntshav qab zib-insulin-raws li cov ntshav qab zib - txhua hnub.

Cov insulin khoom lag luam dab tsi yog dab tsi?

Qhov ntsuas cov kua dej Yog tus nqi taw qhia tus nqi ntawm cov khoom tsim los ntawm cov tshuaj insulin los ntawm lub cev tom qab siv cov khoom. Luv rau AI.

Ib daim dawb ntawm cov khob cij dawb nrog qhov muaj nqis ntawm 240 kcal raug coj los ua tus qauv thiab tus nqi ntawm 100. Qhov qis dua ntawm AI tus nqi, cov tshuaj insulin tsawg dua yog tsim tawm tom qab noj mov.

Tus nqi ntawm cov tshuaj insulin uas ua los ntawm lub cev tom qab noj cov khoom kuj tseem hu ua insulin teb (teb, yoj).

Luv luv txog kev zom zaub mov carbohydrate thiab metabolism hauv

Kuv xav cais cov pib tshiab hauv ntshav qab zib txog dab tsi tshwm sim hauv tib neeg lub cev tom qab noj mov. Yog li nws yuav yooj yim dua kom nkag siab txog lub ntsiab lus ntawm qhov insulin index.

• Cov zaub mov nkag mus rau hauv lub cev thiab cov carbohydrates yog nqus rau hauv cov hnyuv.
• Ua rau muaj kev saccharides, thiab nkag mus rau hauv cov hlab ntshav, lawv nce siab ntxiv hauv cov ntshav qab zib.
• Qhov txiav ua ntej pib tsim cov tshuaj insulin, uas nqus cov suab thaj, thiab hloov mus rau hauv cov hlwb ntawm cov ntaub so ntswg ntawm lub cev.
• Cov ntaub so ntswg tsis tso cai rau cov insulin nrog saccharides kom dhau mus zoo, yog li lawv tau hu ua insulin-resistant. Cov rog hauv lub cev ntau dua, qhov nyuaj yuav yog rau cov tshuaj insulin mus rau hauv cov plab hnyuv siab raum.
• Hauv cov roj ntsha ua haujlwm, saccharides tau hloov pauv mus ua lub zog. Thiab lawv dhau mus yog muab tso rau hauv daim ntawv ntawm glycogen hauv lub siab.
• Thaum muaj cov tshuaj insulin ntau hauv lub cev, thiab me ntsis carbohydrates los ntawm cov zaub mov, insulin pib siv khw muag khoom glycogen. Ib lub siab ua rau lub siab ua rau tsis muaj glycogen nrog kev tshaib kev nqhis, yuam ib tus neeg haus cov khoom noj uas ua rau cov khoom noj carbohydrate kom rov nkag tau cov khoom noj.

Keeb kwm ntawm cov tshuaj insulin Performance index

Thawj qhov hais ntawm AI tau rov qab rau xyoo 1981. Ntawm qib kev qhuab qhia ntawm University of Toronto, tus kws qhia ntawv qhia lub tswv yim ntawm cov tshuaj insulin. Hauv lub sijhawm 90s, tus kws qhia noj haus hauv Fabkis Montignac tau siv lo lus no hauv kev txhim kho nws cov zaub mov tshwj xeeb, uas ua rau muaj kev txaus siab rau lub ncauj lus.

Hauv xyoo 2009, cov kev tshawb fawb hauv University of Sydney, twb nyob rau theem tshawb fawb, tsim lub hauv paus rau lo lus "insulin index".

Lub ntsiab lus ntawm kev sim yog ntsuas ntsuas postprandial insulinemia (2 teev tom qab noj mov) ntawm cov zaub mov thauj nrog ntau yam khoom, cov ntsiab lus ntawm calorie ntawm 240 kcal ib 100 grams. Nws tau kuaj 38 cov zaub mov tseem ceeb, uas ua rau cov kab xo ntawm cov tshuaj insulin. Nws tsis yooj yim sua kom suav nws tus kheej hauv AI hauv tsev.

Tom qab txheeb xyuas cov txiaj ntsig tau, nws tau pom tseeb tias cov insulin Performance index lom ntau nrog cov glycemic Performance index. Qhov txheeb ze qhov ntsuas yog 0.75. Nyob rau tib lub sijhawm, muaj cov khoom lag luam nrog cov nqi sib txawv heev. Qhov no muaj tseeb tshwj xeeb tshaj yog rau cov khoom siv protein.

Peb xav txog cov khoom lag luam hauv cov lus qhia ntau dua.

High insulin Performance index cov khoom lag luam

Raws li koj tuaj yeem pom, taum pauv, khoom noj siv mis, nqaij ntses thiab cov mov ci tag nrho tau nyob hauv lub rooj ntawm qhov ntsuas siab. Qhov no tsis txhais tau tias lawv yuav tsum raug muab pov tseg. Qhov insulin index tsuas yog pab cov neeg mob ntshav qab zib insulin-luas zoo dua suav cov tshuaj insulin rau kev txhaj tshuaj.

Tsawg thiab Nruab Nrab Insulin Index Khoom Cov Lus

Kuj ceeb tias tsis zoo, cov tshuaj tsw qab thiab tsev cheese tsom pom cov tshuaj insulin nruab nrab. Qhov tsis sib xws ntawm cov ntsiab lus ntawm cov khoom noj siv mis nyuj tseem yog ib qho kev paub tsis meej.

Yuav siv cov insulin index rau ntshav qab zib li cas

Kuv tau sau saum toj no hais tias kev siv qhov tseem ceeb ntawm qhov ntsuas yog qhov zoo tshaj plaws suav qhov koob tshuaj ntawm cov tshuaj insulin rau kev txhaj tshuaj tom qab noj mov. Tab sis cov tshuaj insulin feem ntau ua rau tus kheej thiab tsis to taub tag nrho. Yog li ntawd, tsom ntau dua ntawm tus lej glycemic.

Rau cov neeg uas tsis xav tau kev txhaj tshuaj inulin, qhov insulin index tuaj yeem pab tsim cov khoom noj kom muaj zog ntau dua kom tsis txhob muaj cov ntshav ntau ntxiv hauv insulin. Thaum dhia, daim siab tso tawm txhua yam glucagon thiab seem "khoob". Nws pib ua paib no mus rau lub cev, ua rau muaj qhov xav tsis meej ntawm kev tshaib plab. Ib tug neeg noj, uas tom qab ntawd ua rau nce phaus, cov mob ntawm lub cev metabolic thiab muaj zog insulin ntau dua ntawm cov ntaub so ntswg.

Tsis tas li ntawd, muaj ntau cov insulin ntau lawm, cov lipase, uas koom nrog hauv "rog rog," yog thaiv. Yog li, cov rog yog tso rau hauv lub cev, nce cov rog rog thiab cov nqaij insulin tsis kam.

Yuav ua li cas kom qis glycemic Performance index ntawm cov khoom?

Txhawm rau pub tsev neeg kom zoo thiab noj qab haus huv, nco qab cov cai hauv qab no kom txo qis koj qhov glycemic index:

1. pab cov carbohydrates nrog fiber (qos yaj ywm nrog nyias), lossis ua kom sib ntxiv, piv txwv li, mov nrog taum,
2. ua noj al dente carbohydrates i.e. tsis txhob noj lawv me ntsis (txo lub sijhawm ua zaub ua mov noj)
3. ntxiv cov rog hauv cov zaub mov. Hau cov qos yaj ywm nrog cov roj sunflower los ntawm qhov pom ntawm GI yog qhov zoo dua li cia li hau qos yaj ywm. Noj cov rog rog ua rau poob qis ntawm kev nqus ntawm cov zaub mov, txo qis GI,
4. tso cov kua qaub rau cov tais diav. Txiv qaub kua txiv txo cov tais diav gi,
5. siv ntsev, siv cov ntuj qhuav / cov tshuaj ntsuab thiab cov khoom sib xyaw ntawm qhov ntawd. Ntsev nce tus nqi nqus ntawm cov piam thaj thiab GI.

Glycemic Performance index thiab thauj khoom: rooj

Raws li peb twb nkag siab, tab sis peb to taub, txoj cai? :), cov khoom lag luam yuav tsum tau ntsuas ob qho tib si los ntawm qhov pom ntawm GI thiab GN (txog thaum peb coj mus rau hauv tus lej insulin index).

Txhawm rau nws yooj yim rau koj caij, peb tau txo cov ntaub ntawv ntawm cov khoom tseem ceeb rau lub rooj:

Qhov tseeb, peb tig mus rau lub ntsiab ntawm cov program ...

Qhov ntsuas cov kua dej. Dab tsi yog qhov no

Qhov tshuaj insulin yog yam tshuaj tsim los ntawm cov txiav ntshav uas ua rau peb lub cev siv cov piam thaj los ntawm carbohydrates hauv zaub mov lossis khaws cov piam thaj rau kev siv yav tom ntej. Cov tshuaj Insulin pab tswj cov ntshav qab zib kom qis dhau (hyperglycemia) txog qhov qis (ntshav qab zib tsawg).

Insulin tsis kam (IR) yog ib txoj kev mob hauv lub hlwb uas cov hlwb tsis tuaj yeem teb tau cov tshuaj insulin sib luag. Thaum lub cev ua cov tshuaj insulin nyob rau hauv kev ua haujlwm ntawm kev ua haujlwm, lub hlwb tiv thaiv cov tshuaj insulin thiab tsis tuaj yeem siv nws zoo, uas ua rau cov ntshav qab zib nce ntxiv. Qhov tseem ceeb ntawm cov tshuaj hormones yog tias nws yog tus yuam sij rau kev nqus ntawm cov piam thaj hauv lub cev los ntawm lub cell.

Ntau cov insulin hauv cov ntshav, qhov nyuaj rau nws yog lub cev ua kom rog rog. Yog tias cov insulin tsim ntau dhau thiab ntau zaus, cov kab mob tuaj yeem tiv taus nws, thiab ntau zaus nws yuav tau txhaj "qab zib" mus rau hauv lub cell.

Qhov ntsuas cov insulin (II) ntawm cov zaub mov qhia tau hais tias nws nce ntawm insulin ntau npaum li cas nyob hauv cov ntshav hauv ob teev tom qab noj mov. Qhov ntsuas yog zoo ib yam li GI thiab GN, tab sis es tsis txhob tso siab rau cov ntshav ntsuas cov ntshav, AI raws li qib ntshav cov roj insulin.

Qhov insulin index yog qhov sib piv ntawm cov kev pabcuam noj zaub mov nrog qhov sib npaug tag nrho cov calories ntau hauv (250 kcal los 1000 kJ), thaum GI yog kev sib piv ntawm ntu nrog kev sib txig sib zom zom zom cov zaub mov (feem ntau 50 g), thiab GN sawv cev feem ntawm cov neeg tau txais kev pab loj rau ntau yam khoom.

Qhov insulin index yuav pab tau zoo dua li glycemic index lossis glycemic load, vim tias qee yam khoom noj (piv txwv li cov nqaij ntshiv thiab cov protein) ua rau cov lus teb insulin txawm hais tias tsis muaj carbohydrates, thiab qee yam zaub mov ua rau insulin tsis haum rau lawv cov teeb meem carbohydrate.

Lwm qhov txawv ntawm AI thiab GI yog tias nws tsis cuam tshuam nrog cov piam thaj, tab sis nrog cov ncuav dawb.

Kuj tseem muaj lub tswv yim ntawm kev thauj khoom insulin - nws txiav txim siab tus naj npawb ntawm cov grams hauv cov khoom noj uas tuaj yeem nce cov qib insulin.

Cov kev tshawb fawb luam tawm hauv Cov Ntawv Xov Xwm ntawm Kev Tshawb Nrhiav Kev Ua Haujlwm ntawm Kev Txiav Txim Siab & Kev Txom Nyem 2008 (Karen E. Foster-Schubet) ntawm cov ncauj lus “Qhov cuam tshuam ntawm kev noj 3hom BJU macronutrients ib hom tshuaj insulin "pom tau tias tsuas yog cov carbohydrates tuaj yeem ua rau muaj kev cuam tshuam insulin tseem ceeb. Cov nyhuv ntawm cov rog ntawm cov tshuaj tiv thaiv insulin tuaj yeem tsis quav ntsej.

Raws li rau cov protein, lawv muaj feem cuam tshuam rau cov tshuaj insulin sib txawv, nws txhua tus yog nyob ntawm qeb ntawm lawv cov koom tes: ketogenic, glucogenic, ob hom.

Nws tau pom tias ketogenic amines (leucine, lysine) tsis tuaj yeem hloov mus rau cov piam thaj - lawv tsis muaj feem cuam tshuam rau cov tshuaj tiv thaiv insulin (100 g ntawm ketogenic amines muab 0 g suab thaj).

Nyeg, glucogenic amines (piv txwv li histidine, methionine, valine) tuaj yeem hloov mus rau cov piam thaj, yog tias tsim nyog, thiab ua rau muaj qhov tsis txaus siab ntawm insulin, ntxiv rau carbohydrates (100 g glucogenic amines muab 100 g suab thaj).

Cov pab pawg thib peb ntawm cov amino acids yog ob hom (100 g "k + g" amino acids muab 50 g suab thaj). Cov amines (isoleucine, phenylalanine, tryptophan) tuaj yeem hloov mus rau cov piam thaj kom ua rau muaj cov tshuaj insulin tseem ceeb yog tias tsim nyog. Tab sis lawv kuj tuaj yeem hloov mus rau cov rog tsis txaus thiab ua rau muaj kev cuam tshuam me ntsis rau cov kua dej.

Txoj kev tshawb no tau tso cai peb los txais cov mis rau kev thauj khoom hauv insulin. AI (grams) = tag nrho cov nyiaj carbohydrates - fiber ntau + glucogen amines + 0,5 * "ob qho tib si" hom amino acids.

Qhov insulin index tsis muaj qhov sau tias qhov gradations, qhov ib txwm dhau los ntawm "los ntawm" thiab "rau". Hauv qhov dav dav, koj tuaj yeem mob siab rau cov ntsiab lus hauv qab no: ntawm 2 ua ntej 30 - qis, ntawm 31 ua ntej 80 - nruab nrab, los ntawm 81 ua ntej 160 - siab.

Zaum no cia wb mus saib ...

Cov tshuaj insulin thiab cov zaub mov AI ntau cuam tshuam li cas rau qhov hnyav?

Qhov chaw nruab nrab ntawm lub cell rog yog triglycerides. Nyob ib ncig ntawm LC "ntab" dawb fatty acids (FFA), uas yog nyob rau hauv kev sib tham tas li nrog viscera ntawm FA. Thaum koj tau thauj khoom ib qho twg rau hauv koj tus kheej, qib ntawm cov kua dej nce (cov qib nce nyob ntawm hom khoom noj) - qhov no yog lub teeb liab rau FFA mus rau LCD. Hauv FAs, cov roj ntsha yog sib xyaw rau txhua tus, qhov tseem ceeb nce ntxiv, qhov ntom ntawm triglycerides yuav loj dua.

Qhov siab ntawm insulin qib siab dua, ntau FA yuav loj tuaj (ntau FFA yuav nkag rau hauv nws), nws yuav nyuaj rau koj lub cev ua rau cov nqaij rog oxidize ntau ntau, cov rog koj dhau los.

Qhov insulin index ntawm cov khoom lag luam cuam tshuam ntau dhau ntawm lub cev, nws cov khoom muaj txiaj ntsig. Cia peb pom nws hauv kev coj ua.

Koj los tsev los ntawm kev cob qhia, siv nyiaj calories ntau hauv chaw ua si. Txhawm rau kom poob phaus thiab tsis thauj khoom thaum hmo ntuj nrog cov khoom xyaw carbohydrates, peb tau txiav txim siab tsuav cov rog tsis muaj roj cheese. Nws yuav zoo li tias txhua yam yog qhov tseeb. Tab sis tsis yog. Nws muaj ob lub tswv yim. Thawj zaug - calcium yog nqus tsuas yog los ntawm cov rog nruab nrab (5-7%) thiab siab tawv (20%) tsev cheese. Qhov thib ob yog qhov kub siab insulin index ntawm tsev cheese (120 units) uas tsis tshua muaj GI (30) Dab tsi tshwm sim los ntawm khoom noj txom ncauj uas muaj txiaj ntsig zoo tom ntej saib?

Somatotropin, uas yog lub luag haujlwm rau kev loj hlob ntawm ib tus neeg thiab kev hlawv nws cov ntaub so ntswg adipose, yog qhov txiaj ntsig los ntawm insulin siab dhau los ntawm tsev me cheese tsis kam ua txhua yam zoo rau lub cev. Tshwj xeeb, nws nres kom hlawv nws raws li cov xwm txheej ib txwm muaj 150 g ntawm adipose cov ntaub so ntswg uas yog los ntawm qhov thaiv kev los ntawm RosKomNadzor ntawm cov kua dej. Zoo, nyiam ntawm tsev cheese, koj nyiam cov ntaub ntawv no li cas? Mob siab, tu siab? :(.

Yuav ua li cas yog tias koj tsis tuaj yeem xav txog lub neej tsis muaj tsev cheese? Muaj ntau cov tub ntxhais hluas muaj kev hlub heev ntawm tsev cheese, thiab rau tsis muaj dab tsi, txawm tias contraindications, lawv yuav tsis pauv nws. Yog tias qhov no yog koj qhov teeb meem, tom qab ntawv npaj ua qhov no yog: yuav tsev cheese los ntawm 5 ua ntej 10% rog thiab ntxiv ntau rau nws, 2-3 tbsp rau 1 ib pob ntawm fiber.

Nws yuav tsum tau yug los hauv txhua lub siab tias txhua tus neeg yog tus neeg, txhua tus muaj nws tus kheej ua tus xa mus rau ib qho khoom lag luam. I.e. Petya tuaj yeem noj ib pob ntawm tsev cheese rau yav hmo ntuj, thiab nws cov qib insulin yuav dhau los 60 chav nyob, thiab Natasha's txiav, nrog tib lub pob, yuav muab txhua yam 120Cov. Hauv lwm lo lus, insulin teb ntawm cov neeg sib txawv rau cov zaub mov sib txawv.

Yuav ntsuas koj cov ntshav cov ntshav insulin ntau npaum li cas?

Tsis muaj txoj kev :(. Qhov no tsis ua tiav siv cov ntsuas ntshav qabzib kuaj ntshav lossis qee qhov kev kho mob rau pej xeem. Yuav kom ntsuas tau qib, koj yuav tsum txiav txim siab nws cov nyiaj (mIU / L) hauv cov ntshav ntshav. Txhua tus kws kho mob ntawm qhov ntsuas ntshav ntawm qhov ntsuas / kuaj paub tias nws ua tiav li cas, hauv lub cev, tom qab noj ntshav qabzib, insulin concentration yog ntsuas thiab piv nrog cov txiaj ntsig ib txwm muaj.

• tom qab 30 feeb ntawm cov piam thaj 6-24 mme / l
• tom qab 60 feeb ntawm cov piam thaj 18-276 mme / l

Cov cai rau txiv neej thiab poj niam (los ntawm 25 ua ntej 50 xyoo), nrog kev ntsuas ncaj qha, yog los ntawm 3 ua ntej 25 mIU / L Tej zaum koj yuav muaj cov piam thaj ib txwm, tab sis muaj insulin ntau, thiab qhov no yog ib qho ntawm cov cim qhia ntawm lub xeev muaj ntshav qab zib.

3 hauv 1: GI + GN + AI

Los ntawm txhua qhov uas tau hais lawm, peb yuav tsum xaus cov khoom lag luam, hais txog nws cov txiaj ntsig ntawm lub cev muaj pes tsawg leeg - feem pua ​​ntawm cov rog rog, yuav tsum tau soj ntsuam los ntawm 3 cov tsis muaj: glycemic Performance index, load thiab insulin index.

Lub sijhawm no, tsis muaj cov ntaub ntawv ntawm lub network yuav tsis txawv thoob plaws tag nrho peb qhov ntsuas ua ke. Ntxiv mus, lawv txawv txawm nyob hauv ib qho ntsuas - qhov glycemic index. Tom qab txheeb xyuas cov ntaub ntawv ntawm ntau cov kev tshawb fawb, raws li hom kev cai siv, koj tuaj yeem ntseeg tus nqi hauv qab no ntawm GI thiab AI:

Zoo, tiag tiag, yog txhua yam, peb tsis muaj dab tsi ntxiv los ntxiv (yog lawm tiag? Kuv thov :)). Los wb mus ...

Afterword

Tshuaj insulin, tsuas yog qee yam 2500 lus, thiab lub ncauj lus yog qhia. Qis tshaj plaws! Tam sim no koj paub tag nrho cov ntaub ntawv ntawm qhov ntsuas, uas txhais tau tias koj yuav xaiv cov khoom kom raug thiab tsim kev noj haus zoo rau koj lub hom phiaj.

Tias 's nws rau sim. Ua tsaug rau koj siv sijhawm nrog peb. Adyos!

PS: Koj puas noj tsev cheese rau hmo? Thiab tam sim no yuav koj?

PPS: cov phiaj xwm no puas pab? Tom qab ntawv tawm qhov txuas rau nws nyob hauv qhov xwm txheej ntawm koj qhov social network - ntxiv rau 100 cov ntsiab lus rau karma lav :)

Nrog kev hwm thiab muaj txiaj ntsig, Protasov Dmithria.