Buckwheat glycemic Performance index thiab tuab npaum cas kuv tuaj yeem noj nws

Ntau tus neeg noj buckwheat tsis yog vim muaj kev hlub rau nws, tab sis ib leeg rau lub hom phiaj ntawm kev kho kom zoo, txhawm rau txhawm rau tiv thaiv kev nce ntxiv hauv cov ntshav qab zib.

Yog li, hauv kev noj zaub mov ntawm yuav luag txhua tus mob ntshav qab zib koj tuaj yeem nrhiav tau cov khoom lag luam no, qhov no yog vim qhov tseeb tias buckwheat pom tias yog ib qho cuab yeej ua tau zoo tshaj plaws hauv kev tiv thaiv ntshav qab zib.

Thiab qhov no yog qhov tseeb tiag, txawm li cas los xij, hauv qee qhov. Buckwheat rau cov ntshav qab zib tsis yog txoj kev xaiv zoo, thiab tseem muaj ntau dua, nws tsis yog panacea. Yog li tseem, nws puas muaj peev xwm noj buckwheat rau cov ntshav qab zib hom 2? Puas yog buckwheat txo cov ntshav qab zib thiab nws pab tau li cas?

Cov khoom tseem ceeb

Buckwheat yog nplua nuj tsis tsuas yog hauv cov vitamins, tab sis kuj muaj cov zaub mov, yog li nws yog qhov sib txuam thiab tseem ceeb heev ntawm kev noj zaub mov zoo. Cov cereal nquag tau pab txhim kho kev tiv thaiv, ua kom cov ntshav ncig thiab ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntshav.

Tiv thaiv daim siab los ntawm kev cuam tshuam ntawm cov rog, tshem tawm cov roj cholesterol, co toxins, cov hlau hnyav thiab txawm tias hnoos qeev los ntawm bronchi. Ua tsaug rau cov organic acids uas muaj nyob hauv nws, nws txhim kho tib neeg kev zom zaub mov.

Kev sib xyaw ntawm buckwheat thiab hom 2 mob ntshav qab zib yog pab tau, vim tias muaj cov khaub noom ziab khaub noom:

• tus nqi zaub mov muaj txiaj ntsig, tus nqi noj haus,
• siab hauv cov hlau, magnesium, potassium, tooj liab, phosphorus, zinc, iodine, calcium, selenium,
• cov ntsiab lus siab ntawm cov vitamins B1, B2, B9, PP, E,
• siab nyob rau hauv cov zaub, yooj yim zom cov protein,
• qhov ntau cov tshuaj fiber (txog 11%),
• polyunsaturated cov rog,
• cov ntsiab lus carbohydrate tsawg
• siab zom (mus txog 80%).

Ua cov khoom lag luam muaj txiaj ntsig zoo thiab muaj txiaj ntsig, buckwheat yuav tsum yog qhov tseem ceeb ntawm kev noj zaub mov ntawm txhua tus neeg, tab sis nws yuav yog qhov zoo tshaj rau cov neeg muaj teeb meem kev noj qab haus huv, uas yog nrog:

• cov roj (cholesterol) siab
• thawj
• ntshav siab
• mob plawv plawv
• anemia
• mob leukemia
• atherosclerosis,
• varicose leeg, vascular kab mob,
• sib koom tes mob
• daim siab mob
• tus kab mob ntawm lub txiav thiab gastrointestinal ib ntsuj av,
• sab sauv kab mob ua pa
• rheumatic kab mob
• mob caj dab
• edema
• mob ntshav qab zib
• thiab ntau lwm tus.

Lub glycemic index ntawm buckwheat yog dab tsi?

Puas yog buckwheat ua rau kom cov ntshav qab zib? Txawm hais tias txhua qhov zoo ntawm no cereal, nws muaj qhov tseem ceeb rho tawm, qhov muaj nyob ntawm uas yuav tsum tau xav txog tas li.

Nws muaj ntau cov hmoov txhuv nplej siab, uas tsis zoo heev. Hauv 100 gr. Cov khoom no muaj kwv yees li 36% ntawm kev siv txhua hnub.

Qhov teeb meem yog tias nyob hauv lub plab zom mov, cov hmoov txhuv nplej siab tau ua rau hauv cov qabzib qab zib, uas yog qhov cuam tshuam rau hauv cov ntshav thiab, vim li ntawd, buckwheat tsa cov ntshav qab zib.

Qhov kev pheej hmoo ntawm kev pheej hmoo ntawm kev nce ntxiv hauv cov ntshav qabzib los ntawm kev noj zaub mov yog txiav txim siab siv cov glycemic index, ntau dua nws yog, cov khoom noj tsis zoo ntau dua yog hais txog cov piam thaj nws muaj thiab nws tau nkag mus nrawm dua cov ntshav. Buckwheat glycemic Performance index, raws li lub rooj, yog qhov nruab nrab, uas qhia tias cov cereal no tsis yog qhov kev xaiv zoo tshaj plaws rau cov neeg mob ntshav qab zib. Txawm li cas los xij, nws yuav tsum raug sau tseg tias buckwheat porridge yog ib qho zoo tshaj plaws ntawm qhov ntsuas no ntawm lwm cov zaub mov, thiab lwm txoj kev xaiv rau nws thiab oatmeal. tsis muaj nyob.

Lub glycemic Performance index ntawm buckwheat porridge yog 40 units. Nyob rau tib lub sijhawm, glycemic Performance index ntawm buckwheat rhaub hauv dej yog qis dua buckwheat porridge hauv mis. Thiab cov hmoov nplej buckwheat muaj glycemic index ntawm 59 units.

Cov qub ntawm buckwheat nyob rau hauv cov nplej tsis yog ib qho xwb, tseem muaj buckwheat hmoov thiab cereal, tab sis cov khaub noom nplej tseem yog qhov nrov tshaj plaws. Lawv feem ntau yog xaiv los ua tshais, vim tias nws tsis siv sijhawm ntau los ua noj, tab sis nws puas tsim nyog?

Qhov tseeb qhov kev xaiv no yog qhov zoo dua hauv kev sib piv nrog cov txiaj ntsig ua tshais qis, txawm li cas los xij, nws yuav tsum to taub tias qhov glycemic index ntawm buckwheat flakes, raws li txoj cai, yog ib qho kev txiav txim siab ntawm qhov ntau dua li uas ntawm cov uas yooj yim. Cov khoom yog kev kho mob hnyav dua, vim muaj ntau yam as-ham thiab cov khoom siv uas tsim nyog rau tus txiv neej ploj.

Buckwheat plaub ya ri tsis tuaj yeem hloov tag nrho rau cov zaub mov zoo li qub, txawm li cas los xij, lawv tuaj yeem ua kom tiav koj cov zaub mov kom sib txawv, tab sis qhov no yuav tsum tau ua kom zoo, vim lawv cov ntsiab lus muaj calorie siab.

Buckwheat rau mob ntshav qab zib hom 2: nws puas tuaj yeem ua tau lossis tsis yog?

Buckwheat porridge nyob rau hauv cov ntshav qab zib yog cov khoom lag luam muaj txiaj ntsig, nws yuav tsum tsis txhob cais tawm cov zaub mov noj, txawm li cas los xij, ib qho yuav tsum coj mus rau hauv tus account qhov tseeb tias qhov ntau ntawm cov ntshav qab zib nce nyob, ua ntej txhua yam, ntawm tus nqi ntawm cov khoom lag luam noj.

Yog li, cov neeg mob ntshav qab zib yuav tsum tau saib xyuas tsis tsuas yog cov glycemic Performance index, tab sis kuj cov khoom noj uas lawv haus thaum nruab hnub.

Cov piam thaj hauv ntshav tuaj yeem nce ntxiv nce siab txawm tias tom qab noj mov nrog qhov GI tsawg kawg, qhov no yog vim muaj txiaj ntsig noj ntau. Buckwheat uas muaj ntshav qab zib cov ntshav yog pom zoo hauv qee qhov me me thiab kom ntau li ntau tau. Txoj kev noj mov no tso cai rau koj kom txo qis tshaj ib zaug glycemic thauj ntawm lub cev thiab tiv thaiv kev nce siab hauv qhov ntsuas no.

Thaum xaiv cov khoom noj khoom haus zoo, koj yuav tsum tsis txhob cia siab rau koj tus kheej, tshwj xeeb tshaj yog thaum nws los txog rau tus mob no. Thiab ua ntej koj suav cov khoom noj no lossis cov khoom noj hauv koj cov zaub mov, koj yuav tsum sab laj nrog kws kho mob uas yuav qhia cov kev xaiv zaub mov zoo tshaj plaws rau qee yam ntshav qab zib.

Nyob rau hauv daim ntawv twg?

Ntshav qab zib yog ntshai ntawm cov tshuaj no, zoo li hluav taws!

Koj tsuas yog xav tau thov ...

Tawv yuav tsis tsim nyog qhov muaj mob ntshav qab zib nrog yoo mov buckwheat cereal thiab zoo sib xws.

Lub nrawm ntawm kev ua noj nyob rau hauv cov xwm txheej zoo li no tsis muaj txiaj ntsig rau qhov khoom nws tus kheej thiab txo nws cov khoom noj hauv nws uas tau ploj thaum kho cov cua sov.

Feem ntau lawv ntxiv cov piam thaj ntau rau cov zaub mov lossis zaub mov uas ua rau, uas tseem ua rau cov zaub mov siav sai sai tsis yog qhov kev xaiv zoo tshaj plaws rau cov neeg mob ntshav qab zib. Noj cov zaub mov zoo li no, koj tsis tuaj yeem tsuas yog txo tag nrho cov txiaj ntsig ntawm qhov khoom kom tsis muaj dab tsi, tab sis txawm tig nws tawm tsam koj kev noj qab haus huv.

Yog li, nws tsim nyog xaiv cov khoom noj uas tsuas zoo li nws qub, lub ntsej muag ntuj, nws yog qhov muaj txiaj ntsig zoo tshaj plaws thiab thaum lub sijhawm ua khoom siv nws poob tsawg kawg ntawm cov vitamins thiab minerals.

Ib qho txaus ntawm cov khoom noj muaj peev xwm kuj tuaj yeem ploj tom qab kev ua noj ua haus, vim li no, buckwheat nyiam dua nrog kev ua kom tsawg, glycemic Performance index kuj nyob ntawm kev ua noj.

Qhov kev xaiv zoo tshaj plaws yog siav cereal, tsis pub kom npau npau, vim tias nws khaws cia ntau qhov tseem ceeb tshuaj.

Cov Yuav Tsum Tau Ua

Buckwheat tsis muaj qhov tseem ceeb sib kis; nws yog khoom noj khoom lom tsis muaj mob. Txawm li cas los xij, zoo li lwm yam zaub mov, nws muaj nws tus yam ntxwv uas koj yuav tsum paub txog.

Nws raug nquahu kom tsis suav cov buckwheat los ntawm tib neeg kev noj haus, yog tias muaj tam sim no:

• ib tug neeg intolerance,
• kev tsis haum tshuaj protein
• siv rau cov roj ntau ntxiv,
• mob raum tsis ua hauj lwm
• ntshav siab los qis ntshav siab,
• mob rwj thiab duodenal mob rwj,
• mob plab
• tsawg hemoglobin theem,
• mob ntshav qab zib nrog lub raum tsis ua hauj lwm zoo.

Txawm li cas los xij, nws tsim nyog hais tias tag nrho cov saum toj no contraindications cuam tshuam ntau rau kev noj haus buckwheat dua li kev noj thiab dog dig.

Hauv kev pom txog qhov no, nws muaj kev nyab xeeb hais tias kev noj zaub mov kom tsawg ntawm cov khoom no, nrog rau kev sib luag thiab sib txawv, tsis tuaj yeem ua rau muaj kev phom sij, tab sis, ntawm qhov tsis sib haum, nws tsuas yog txiaj ntsig tus neeg muaj thiab tsis muaj ntshav qab zib.

Related videos

Nws puas tuaj yeem noj buckwheat nrog ntshav qab zib? Puas yog buckwheat yuav pab tau rau tus mob ntshav qab zib hom 2? Cov lus teb hauv video:

Yog li, ib qho tsis tuaj yeem pom zoo nrog txoj kev xav tias buckwheat thiab hom 2 mob ntshav qab zib yog kev sib xyaw ua ke zoo tshaj. Krupa tsuas yog cov khoom noj muaj txiaj ntsig thiab muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib, tab sis koj tuaj yeem muaj kev nyab xeeb rau nws hauv koj cov zaub mov noj, muab nws khaws cia hauv ib qho kev sim.

Khoom noj khoom haus thiab pluas noj - Glycemic index ntawm buckwheat thiab heev npaum li cas koj tuaj yeem noj nws

Buckwheat Glycemic Index thiab Nquag Koj Yuav Tau Noj Ntau npaum li cas - Khoom Noj thiab Khoom Noj

Lub glycemic Performance index ntawm cov zaub mov tau qhia tseem ceeb hauv tus txheej txheem ntawm kev kawm txog cov txiaj ntsig ntawm cov zaub mov feem ntau rau tib neeg lub cev. Thawj tus kws tshawb fawb pib sim ua hauv thaj chaw no yog David Jenkins, hais txog cov teeb meem uas ua rau muaj ntshav qab zib. Tau 15 lub xyoos, nws cov neeg tau tso ua ke cov ntxhuav, suav qhov glycemic indices ntawm ntau yam khoom lag luam. Lub hauv paus tau noj cov kua nplaum hauv nws daim ntawv dawb huv, glycemic index ntawm uas yog 100%. Raws li cov ntsuas no, GI ntawm cov khoom seem tau suav. Raws li qhov tshwm sim, lawv tau muab faib ua 3 pawg:

1. Siab GI: 55% txog 115%.
2. Nrog qhov nruab nrab GI: los ntawm 40% txog 54%.
3. Tsawg GI: 5% mus rau 39%.

Lub glycemic Performance index nyob ntawm cov ntsiab lus fiber ntau hauv ib qho khoom lag luam: qhov qis dua nws qib, qhov siab dua qhov ntsuas no yuav ua thiab rov ua dua. Lub glycemic Performance index txiav txim qhov feem ntawm kev rhuav tshem ntawm carbohydrates nyob rau hauv cov ntshav ncig, uas yog qhov tseem ceeb txiav txim siab cov piam thaj hauv tib neeg lub cev tom qab noj mov. Thiab, raws li koj paub, kev nce ntxiv hauv cov piam thaj ua rau muaj teeb meem kev noj qab haus huv, rog dhau, thiab txawm tias muaj ntau yam mob mus ntev. Yog li no, cov khoom lag luam muaj cov glycemic siab yog nqus tau yuav luag sai, nce ntshav qab zib thiab ua rau muaj kev tso tawm ntau ntawm cov kua dej. Qhov no ua rau lub txim tom qab:

• zoo nkaus li nyob tsis taus
• nce lub cev hnyav (nce txog rog),
• kab mob plawv thiab leeg,
• cov tsos mob ntshav qab zib.

Cov khoom noj dab tsi muaj cov glycemic siab?

Ua tsaug rau kev siv zog ntawm ntau tus kws tshawb fawb, tam sim no nws tsis yog qhov nyuaj kom nrhiav tau qhov glycemic index ntawm yuav luag txhua cov khoom: buckwheat, qos yaj ywm, persimmons, mis, thiab lwm yam koj tseem yuav tsum kawm qhia kev sib txuas cov khoom lag luam kom raug li cas thiaj nqa cov txiaj ntsig siab tshaj plaws rau lub cev.

Buckwheat: glycemic Performance index thiab cov ntsiab lus calories

Cov cereal no tau nrov heev ntawm cov neeg nrhiav kev coj lub neej noj qab nyob zoo thiab muaj kev noj haus zoo. Muaj ntau cov khoom noj muaj txiaj ntsig raws li kev siv txaus ntawm buckwheat, zaub nyoos thiab nqaij ntshiv.

Yog tias koj saib ntawm lub rooj, glycemic Performance index ntawm nyoos thiab hau buckwheat yog qhov sib txawv: hauv thawj kis, qhov ntsuas yog 55, thiab hauv ob - 40. Vim li cas GI txo qis, vim hais tias cov khoom hauv cov ntsiab lus tsis hloov? Qhov tseeb, txhua yam yog yooj yim. Npaj zaub mov noj, ntxiv rau cov zaub mov noj nws tus kheej, muaj ntau qhov dej (txog li 150%). Yog li, nws txo cov buckwheat GI, zoo li lwm yam kev ua zaub ua rog.

Yog li, cov khoom no belongs rau cov pab pawg nrog qhov nruab nrab GI. Txawm li cas los xij, koj yuav tsum tau ceev faj, vim tsis zoo li "cov neeg nyob sib ze" hauv qeb (persimmon - 45, melon - 43, apricot - 44, thiab lwm yam), koj tuaj yeem nce GI ntau heev los ntawm tsuas yog rhaub mis porridge los ntawm buckwheat thiab ntxiv ib me nyuam diav ntawm qab zib. Cov ntsuas uas tau hais hauv tsab xov xwm no tsuas yog cuam tshuam nrog rau cov khoom noj ua mov xyaw ua noj ua haus.

Tsis tas li ntawd, tsis txhob hnov ​​qab tias, ib yam li lwm cov txhuv, buckwheat yog cov khoom lag luam carbohydrate, txawm hais tias nws tsuas muaj 112 kcal / 100 grams, yog li koj yuav tsum tsis txhob tsom nws, txwv tsis pub nws yuav ua rau cov txiaj ntsig rov qab. 100 gram ntawm cov khoom no muaj 25 grams carbohydrates. Yog li ntawd, ua ntej, nws zoo dua tsis txhob noj buckwheat rau noj hmo, thiab thib ob, ntxiv cov nqaijrog ("nqaij dawb" nqaij, ntses), nrog rau muaj roj me me rau cov zaub mov noj.

Yog tias koj noj cov ntau ntawm cov buckwheat, txwv tsis pub noj, piv txwv li, persimmons, vim nws muaj txog 39 gram ntawm carbohydrates ib 100 grams ntawm cov khoom. Dua li ntawm qhov tseeb tias cov ntsiab lus ntawm calorie ntawm persimmon yog kwv yees li 67 kcal / 100 g, nws tsis tuaj yeem noj tsuas yog ib qho me me xwb, vim qhov ntawd, tshwj xeeb tshaj yog nyob rau hauv kev sib xyaw nrog buckwheat, koj yuav tau txais ntau npaum li cas ib hnub twg ntau dua ntawm carbohydrates tshaj li kev pom zoo.

Yuav ua li cas kom qis cov khoom g

Nco ntsoov txoj cai yooj yim: cov fiber ntau hauv cov khoom, qhov qis nws glycemic index. Kuj tseem nce siab dua qhov ntsuas no yog kev kho cua sov. Piv txwv li, glycemic qhov ntsuas ntawm cov nqaij nyoos yog 35, thiab hau - 85. Txawm li cas los xij, cov txheej txheem ua noj ua haus yog feem ntau tseem ceeb: cov qos yaj ywm mas muaj GI siab dua lub tsho qos yaj ywm.

Calorie thiab glycemic Performance index ntawm persimmon

Koj tsis tas yuav cim ntau cov ntaub ntawv, luam tawm cov rooj ntawv nrog GI thiab dai rau hauv qhov chaw tseem ceeb hauv chav ua noj. Siv cov kev ua lag luam, qhia cov khoom uas muaj feem ntau hauv koj cov khoom noj. Yog li, kev saib xyuas khoom noj khoom haus tsis yog qhov nyuaj, koj tsuas yog xav tau siv lub neej tshiab, tom qab ntawd nws tsuas yog ua kom muaj kev kaj siab.

Lub glycemic Performance index ntawm buckwheat thiab lwm yam uas ua zaub mov noj hauv qab rooj

Kev noj zaub mov hauv lub cev tsawg, uas buckwheat muaj, tam sim no hauv kev zam tsis yog vim tias cov menyuam ntxhais nrhiav kom yuag, tab sis kuj vim tias cov neeg muaj ntshav qab zib tau nce lawm. Txhua xyoo, tsuas muaj cov kab mob ntshav qab zib ntau dua, thiab tsis muaj tshuaj kho qhov mob no tau tsim.

Cov teeb meem tseem ceeb ntawm cov neeg mob ntshav qab zib yog qhov tsis muaj lossis tsis pom qhov zoo ntawm cov neeg txiav ntshav ntawm cov ntshav, nws yog lub luag haujlwm thauj cov piam thaj hauv cov ntshav mus rau cov ntshav ntawm lub cev. Vim tias qhov tshuaj hormones tsis txaus, cov concentration ntawm cov piam thaj nce ntxiv thiab cov hlab ntsha pib tawg rau hauv tib neeg. Nyob rau tib lub sijhawm, tsim cov ntawv qhia zaub mov tshiab rau cov dej qab zib kom tsis txaus yog tsis yooj yim, vim tias koj yuav tsum paub tsis yog cov calories ntau hauv ib qho khoom lag luam, tab sis kuj tseem muaj glycemic index (GI). Qhov ntsuas no yog lub luag haujlwm rau qib ntawm kev yoo ua zaub mov thiab muaj nplai los ntawm 0 txog 100, qhov twg 100 yog GI ntawm cov piam thaj.

Lub glycemic index ntawm tag nrho cov khoom tau muab faib ua 3 hom, uas yog tsawg (txog 39), nruab nrab (nce txog 69) thiab siab (70 thiab siab dua). Tib lub sijhawm, noj zaub mov nrog GI txog 70, ib tus neeg nyob rau hauv lub cev tau zoo noj ntev dua, thiab cov ntsiab lus ntawm cov piam thaj hauv lub cev tsis nce ntxiv. Kev noj zaub mov nrog lub siab glycemic index, ib tus neeg muaj lub zog ceev thiab yog tias lub zog tau txais tsis yog siv sijhawm, ces nws yuav txiav txim siab ua hom rog. Tsis tas li ntawd, cov zaub mov zoo li no tsis txaus siab rau lub cev thiab ua rau cov ntshav qabzib ntau ntau thiab insulin ntau ntxiv.

Nws yog tsim nyog sau cia tias cov kws qhia zaub mov xav kom ntxiv cov zaub mov nplej, piv txwv li cov nplej thiab pob kws, nrog rau buckwheat, mov, hlaws barley thiab oatmeal (hercules) rau koj cov zaub mov noj, vim tias txhua tus ntawm lawv muaj glycemic me me. Vim nws, lawv tau nqus ntev dua thiab lub siab ntawm satiety yuav dhau sai. Cais, nws yuav tsum tau sau tseg semolina thiab pob kws porridge, txij li lawv cov glycemic index yog 60-70, yog li ntawd, lawv yuav tsum noj nrog ceev faj.

Ntxiv nrog rau cov txiaj ntsig ntawm ntshav qab zib, thiab rau kev poob phaus, cov zaub mov yog cov txiaj ntsig rau cov neeg ncaws pob thaum lub cev ziab, raws li cov zaub mov xav tau, uas muaj ntau ntawm cov carbohydrates qeeb nrog glycemic index thiab me me ntawm cov calories.

Ib feem tseem ceeb ntawm kev noj haus yog qhov muaj nyob rau hauv cov zaub mov noj txhua hnub nrog cov zaub mov qis thiab nruab nrab glycemic, vim tias nyob rau hauv cov zaub mov nplej, los ntawm qhov lawv tau npaj ntau yam muaj txiaj ntsig zoo rau tib neeg lub cev.

Hauv qhov no, glycemic Performance index ntawm ntau hom zaub mov ua noj tau kawm siv cov lus no:

Muaj ib txoj cai ntawm cov neeg tias qhov loj dua cov npliag nplej, qhov tsawg dua nws GI. Qhov tseeb, qhov tseeb no feem ntau pom zoo, tab sis ntau ntau nyob ntawm tus qauv ntawm kev ua cov porridge thiab koj tuaj yeem pom qhov sib txawv ntawm glycemic index hauv cov lus no:

Raws li rau GI ntawm cov porridge li buckwheat, nws thaj tsam li ntawm 50 txog 60. Raws li cov kws kho mob, nws raug nquahu kom siv nws txhua hnub los txo cov kev xav ntawm cov piam thaj thiab cov cholesterol nyob rau hauv cov ntshav. Cov nyhuv no ua tiav vim muaj cov tshuaj txhuv xyaw, vim nws muaj ntau cov vitamins, tshwj xeeb yog pawg B, kab kawm (calcium, iodine, iron), amino acids (lysine thiab arginine) thiab tshuaj tua kab mob antioxidant. Tsis tas li ntawd, nws muaj cov txiaj ntsig zoo rau lub cev uas txhim kho cov metabolism.

Nws yog tsim nyog teev lub glycemic Performance index ntawm hau buckwheat, vim tias vim cov dej qhia tau ua qis dua thiab sib npaug li 40-50. Tsis tas li ntawd, ntawm txhua yam khoom noj ua haus, buckwheat yog tus thawj coj ntawm cov khoom muaj txiaj ntsig nquag hauv nws cov muaj pes tsawg leeg.

Cov nplej tuaj yeem yog cov xim dawb (65-70) thiab xim av (55-60), tab sis cov kws qhia zaub mov kom pom zoo tsuas yog hom thib ob ntawm cov cereal no vim nws qis glycemic thiab muaj husks, uas muaj qhov zoo ntawm cov as-ham. Ntxiv mus, xws li porridge yog txaus siab heev, thiab nws feem ntau muaj nyob hauv cov zaub mov nrog ntau cov pluas noj.

Millet yog hom ncaj ncees ntawm cov kua mis, thiab nws muaj qhov nruab nrab glycemic index, uas thaj tsam li ntawm 40 txog 60, nyob ntawm tus txheej txheem kev ua thiab tus nqi dej thaum ua noj. Tom qab txhua qhov, cov kua dej ntau dua, cov GI ntau yuav tsawg dua. Cov cereal no tau zoo rau cov kab mob plawv thiab rau cov teeb meem uas muaj qhov hnyav dhau. Ntxiv rau cov txiaj ntsig zoo no thiab qhov ntsuas pom glycemic, millet porridge muaj tshuaj rau cov tshuaj txhawb kev loj hlob thiab kev loj hlob ntawm cov menyuam yaus.

Ntawm txhua qhov kev ua zaub ua noj, feem ntau meager qhov taw qhia ntawm GI muaj barley thiab yog sib npaug li 20-30. Xws li cov nuj nqis yog cov porridge ua rau hauv dej uas tsis tau ntxiv cov zib ntab lossis roj. Ua ntej tshaj, nws muaj txiaj ntsig hauv qhov ntawd nws tuaj yeem saturate ib tus neeg ntev, tab sis kuj nws muaj lysine, uas yog suav hais tias yog tus neeg sawv cev rov ua haujlwm rau daim tawv nqaij.

Txawm hais tias muaj ntau cov vitamins thiab microelements hauv pob kws, tsis yog txhua tus tuaj yeem haus nws, thiab tsuas yog ua ntu me me xwb. Vim li no, raws li lub siab glycemic Performance index, vim hais tias nyob rau hauv cov pob kws tsoo nws yuav muab sib npaug nrog 70 ntsuas. Tsis tas li ntawd, yog tias nws tseem ntxiv ntxiv, piv txwv, cov khoom siv lossis cov tshuaj, GI yuav loj tuaj ntxiv, vim tias nyob rau tib lub pob kws flakes thiab paj kws nws nce mus txog 85. Vim li no, cov pob kws tuaj yeem noj tau, tab sis hauv cov khoom me me thiab zoo dua tsis yog rau cov neeg mob ntshav qab zib. Cov.

Lub glycemic Performance index ntawm oatmeal yog 55 units, uas yog qhov taw qhia nruab nrab tau lees tias txawm tias muaj ntshav qab zib.

Hauv cov porridge no muaj ntau yam muaj txiaj ntsig zoo uas tso cai rau koj los ua cov serotonin (cov tshuaj hormones ntawm kev zoo siab), tswj ntshav qab zib thiab ua kom lub cev muaj zog.

Vim li no, lawv ntxiv rau koj cov zaub mov noj tsis tsuas yog los ntawm cov neeg mob ntshav qab zib, tab sis kuj los ntawm ntau cov neeg muaj kev noj qab haus huv uas xav ua kom lawv lub plab zom mov yooj yim thiab daim duab.

Feem ntau, cov kab mob no muaj nyob:

• Instant porridge. Lawv ua nyob rau hauv daim ntawv ntawm plaub ya ri thiab txawv ntawm zoo li oatmeal nyob rau hauv uas lawv tau steamed ua ntej kom lawv tom qab ntawd lawv tuaj yeem ua noj nyob rau hauv cov teeb meem ntawm feeb,
• Crushed oats. Xws li cov porridge nyob rau hauv daim ntawv ntawm cov hmoov nplej yog muag thiab npaj feem ntau yuav siv sijhawm tsawg kawg 20-30 feeb,
• Oatmeal. Nws yog muag hauv txhua daim ntawv thiab siv sijhawm ntev tshaj plaws los npaj (40 feeb),
• Oatmeal (Hercules). Tsis zoo li cov tshuaj txhuv nplej tshiab tam sim no, lawv tsis ua raws li cov ntawv ua kom sov, yog li lawv ua noj ntev li 20 feeb.

Muesli feem ntau suav nrog oatmeal, txiv ntoo thiab cov txiv hmab txiv ntoo qhuav, thiab vim yog tom kawg tivthaiv lawv muaj qhov siab GI ntawm 80 ntsuas. Vim li no, lawv yuav khoom qab zib ntau dua li ntawm porridge, yog li nws raug nquahu kom cais lawv tawm ntawm cov zaub mov noj. Tsis tas li ntawd, oatmeal nyob rau hauv lawv yog feem ntau npaj ua ntej nrog glaze, yog li ntawd cov lus qhia hauv calorie muaj ntau dua.

Semolina muaj qhov tseem ceeb ntawm cov hmoov txhuv nplej siab vim tias nws GI yog 80-85. Txawm li cas los xij, nws tsis muaj feem ntau ntawm cov as-ham, tsis zoo li lwm cov khoom lag luam. Tsis tas li ntawd, nws yog cov khoom siv tsis ntev uas pom thaum sib tsoo nplej. Thaum lub sijhawm ua cov txheej txheem no, cov ntawv me me tseem muaj, uas yog semolina.

Barley groats, zoo li hlaws barley, yog muab rho tawm los ntawm barley thiab muaj glycemic Performance index ntawm 25. Nws yog tsim nyog sau cia tias cov khoom tiav ntawm qhov loj me no tau tsim:

Tsis tas li ntawd, txawv ntawm hlaws barley, barley porridge tsuas yog ib txoj kev npaj, tab sis nws muaj tib cov tshuaj muaj txiaj ntsig zoo thiab nws tsis yog li nyuaj.

Nplej zom nplej tau paub ntev dhau los vim muaj qhov cov ntsiab lus ntawm fiber ntau, uas txwv tsis pub cov rog los ntawm kev tswj hwm qib hauv qabzib hauv cov ntshav. Tsis tas li ntawd, nws muaj pectins uas tiv thaiv rot thiab pib txhim kho cov kev mob ntawm cov hnyuv ntawm txoj hnyuv. Raws li rau lub glycemic Performance index, nplej groats muaj qhov taw qhia ntawm 45.

Thaum muab tso ua ke ib qho kev noj zaub mov, ib qho yuav tsum tsom ntsoov rau glycemic Performance index ntawm cereals, txij li ntau cov txheej txheem, suav nrog kev zom, nyob ntawm nws, thiab rau qee cov kab mob no qhov ntsuas tseem ceeb.

Lub glycemic Performance index ntawm cereals: nws yog dab tsi, nws yog dab tsi thiab nws hais dab tsi txog qhov tseem ceeb ntawm cov zaub mov txawv

Tus mob ntshav qab zib thiab cov neeg uas noj zaub mov tsis zoo, yuav tsum tau suav cov GI thiab cov calories. Kev ua kom zoo, kev noj haus zoo yog tus yuam sij rau kev noj qab haus huv thiab kev nyob zoo thiab kev coj ua haujlwm zoo ntawm cov nruab nrog cev thiab kev siv tshuab.

Ib tus neeg uas muaj ntshav qab zib yuav tsum txwv tsis pub nws noj cov khoom noj carbohydrates, tshwj xeeb yog cov yooj yim, nrog rau kev tshem tawm kev noj cov rog, nqaij noj, nqaij kib thiab ntsev. Nws yuav tsum nkag siab tias kev noj zaub mov zoo yog ib qho tseem ceeb ntawm kev noj haus. Thiab tsis muaj qhov tsis ua tiav, kev noj haus ntawm cov ntshav qab zib yuav tsum muaj zaub mov thiab cereals, tshwj xeeb: buckwheat, pearl barley, oat, barley, thiab taum pauv.

Xws li cov khoom lag luam muaj txiaj ntsig rau tib neeg lub cev, vim lawv muaj nplua nuj nyob hauv cov nroj tsuag fibers, micro thiab macro ntsiab uas pab tswj lub cev kom zoo. Tab sis ua ntej koj ua zaub mov noj, koj yuav tsum kawm glycemic index ntawm cereals. Nws yog ntawm qhov ntsuas no tias cov ntsiab lus qabzib hauv cov ntshav nyob ntawm.

Hauv qab glycemic Performance index ntawm cereals thiab lwm yam khoom yog txhais tau tias muaj kev cuam tshuam ntawm cov khoom sib txawv ntawm cov concentration ntawm cov piam thaj hauv cov ntshav. Qhov ntsuas siab dua, qhov sai dua ntawm kev tawg ntawm cov carbohydrates, thiab, yog li ntawd, lub sijhawm nce ntawm cov piam thaj hauv kev ua kom tau sai. Siab GI yog txaus ntshai rau cov neeg mob ntshav qab zib.

Tus nqi qis thiab yog li ntawd, tsis muaj mob rau tus neeg mob, yog tias nws yog 0-39. Cov lej 40-69 ua tim khawv rau qhov nruab nrab GI thiab siab - ntau dua 70.

Decipher thiab laij lub glycemic index ntawm cereals, tsis tsuas yog cov neeg mob ntshav qab zib, tab sis kuj yog cov neeg uas coj lub neej noj qab haus huv thiab ua raws li kev noj haus.

Koj tuaj yeem pom GI croup hauv lub rooj:

Lub glycemic Performance index ntawm cereals yog qhov ntsuas tseem ceeb rau cov neeg mob ntshav qab zib. Lub rooj qhia tau hais tias kev siv cov semolina thiab pob kws nplej, ntxiv rau mov dawb yog qhov tsis xav tau, vim tias cov khoom no muaj qhov siab GI.

Cov khoom no yog tshwj xeeb tshaj yog nyob hauv cov neeg uas txiav txim siab kom poob phaus lossis nyuam qhuav noj mov zoo. Cov khoom muaj ntau nyob rau hauv cov amino acids, cov vitamins, cov khoom noj muaj protein, antioxidants. Buckwheat yog cov khoom siv thiab cov khoom tseem ceeb los ntawm cov zaubmov ntau. Hau buckwheat thiab nyoos sib txawv hauv GI. Hauv cov khoom nyoos - 55, hauv kev ua noj - 40. Nyob rau tib lub sijhawm, cov vitamins thiab cov zaub mov tsis ploj, thiab qhov ntsuas tau hloov vim yog muaj dej hauv cov zaub mov.

Cov kua, tsis muaj qhov ua noj ua haus tsis yooj yim sua, pab txo qhov ntsuas ntawm txhua yam ncuav. Yog tias koj ntxiv mis nyuj los yog ib diav suab thaj, qhov tshwm sim yuav txawv kiag li. Vim tias muaj cov tshuaj ntxiv, cereals yuav pauv mus rau cov pab pawg ntawm cov khoom lag luam nrog GI nce ntxiv.

Txij li thaum buckwheat muaj cov carbohydrates, nws raug nquahu kom tsis kam noj zaub mov rau noj hmo. Nws kuj tseem tsis tau pom zoo kom sib xyaw ua ke nrog lwm cov khoom lag luam muaj nplua nuj nyob hauv cov carbohydrates. Kev sib xyaw ua ke zoo tshaj plaws yog buckwheat nrog ntses, nqaij qaib thiab zaub.

Cov khoom lag luam sib txawv raws qib kawm. Hauv cov txhuv dawb (tev thiab polished), GI yog 65 (nruab nrab pab pawg), thiab rau xim av (tsis pom thiab tsis tiav) qhov ntsuas yog 55 chav nyob. Nws ua raws tias cov nplej xim av tau nyab xeeb thiab tsis muaj mob rau cov neeg uas muaj kev mob qab zib.

Cov khoom no yog nplua nuj hauv micro thiab loj heev, cov amino acids tseem ceeb, vitamins E thiab B. Cov tshuaj no pab tiv thaiv kev txhim kho cov teeb meem ntawm cov piam thaj, tshwj xeeb yog: pathologies ntawm lub plab thiab lub raum, polyneuropathy, retinopathy.

Cov txhuv daj yog nyob rau lub sijhawm kom tsis muaj mob dua li dawb. Nws yog qhov tsis tshua muaj calorie, endowed nrog ntau ntau cov as-ham thiab, tseem ceeb tshaj, muaj tsawg GI. Lub tsuas tsis zoo ntawm cov khoom yog nws cov txee lub neej luv luv.

Millet belongs rau cov pab pawg ntawm cov khoom lag luam nrog GI siab - 65-70. Qhov ntom ntawm cov porridge cuam tshuam rau qhov ntsuas no - cov zaub mov tuab dua, qhov siab dua nws nyob nrog qab zib.

Tab sis yuav tsum siv porridge, tsawg kawg tsis tseg, tab sis nws yog qhov tsim nyog, txij li cov tshuaj uas nws muaj nplua nuj pab:

• normalization ntawm daim siab muaj nuj nqi,
• stabilization ntshav siab,
• normalization ntawm metabolism,
• dhia rog metabolism hauv,
• tiv thaiv kev txhim kho pathologies ntawm CVS,
• normalization ntawm kev ua haujlwm ntawm cov hlab plawv system,
• kev zom zaub mov zoo dua
• ntxuav lub cev ntawm co toxins thiab co toxins.

Qhov ntsuas ntawm cov khoom lag luam yog 40-65. Qhov muaj txiaj ntsig zoo muaj xws li cov ntawv sau, arnautka, bulgur, couscous. Txawm hais tias cov khoom lag luam no tau muab cais ua cov zaub mov muaj calorie ntau, lawv txoj kev noj yuav pab txo qis cov ntshav qabzib hauv cov ntshav, txhawb kev ua haujlwm ntawm lub plab zom mov, thiab tseem ua kom cov tawv nqaij ua kom rov zoo thiab ua kom cov nqaij mos.

• Arnautka yog kev sib tsoo lub caij nplooj hlav nplej. Nws muaj cov microelements ntau, amino acids thiab vitamins uas ua rau kom muaj zog tiv thaiv cov khoom hauv lub cev, rov qab ua haujlwm ntawm lub hauv nruab nrab cov hlab ntsha hauv lub cev, nrog rau cov haujlwm ua haujlwm ntawm CVS. Ua tsaug rau kev noj haus ntawm arnautics, cov txheej txheem kho kom zoo dua ntawm cov dermis thiab cov kua roj ntsha tau nce siab, nws yog qhov tsim nyog rau qab zib kom muaj mob.
• Thaum muab cub nplej nplej (thiab ntxiv ziab thiab sib tsoo) nws hloov tawm cov khoom paub rau ntau - bulgur. Lub cereal ntsuas yog 45. Cov khoom no muaj ntau cov nroj tsuag fibers, cov ntoo tshauv, tocopherol, vitamin B, carotene, cov zaub mov muaj txiaj ntsig zoo, vitamin K thiab cov roj tsis txaus. Noj cov zaub mov porridge pab ua kom cov metabolism hauv lub cev ua kom zoo li qub, txhim kho txoj haujlwm ntawm lub plab zom mov thiab rov qab ua haujlwm ntawm lub xeev ntawm lub hauv nruab nrab lub paj hlwb.
• Gi sau yov - 40. Cov nplej ntawm cov txhuv nplej no loj dua thiab tiv thaiv los ntawm zaj duab xis tsis yeem. Cov khoom no muaj ntau zaus kev noj qab haus huv dua li nplej. Noj cov khoom noj haus pab ua kom muaj kev tiv thaiv ntau ntxiv ntawm lub cev, tswj cov qib qab zib kom zoo hauv cov ntshav, ua haujlwm ntawm cov endocrine system, CCC thiab lub hauv nruab nrab cov hlab ntaws.
• Qhov ntsuas npawg tooj - 65. Kev sib xyaw ua ke ntawm cov tshuaj ua kom muaj zog tseem ceeb muaj tooj liab, uas tsim nyog rau kev ua haujlwm ntawm cov leeg ua haujlwm kom zoo, nrog rau kev pab tiv thaiv kab mob txha caj qaum. Muaj nyob hauv porridge thiab vitamin B5 - pab hauv kev ua kom lub zog ntawm qhov nruab nrab hauv lub cev.

Lub glycemic Performance index ntawm cereals thiab txoj cai rau kev npaj cov khoom qab zib cov zaub mov txawv ntawm lawv

Oatmeal yog qhov zoo rau lub cev. Lub glycemic Performance index ntawm oat porridge yuav nyob ntawm tus txheej txheem ntawm kev npaj ntawm lub lauj kaub tais diav. Oatmeal yog ib yam khoom tseem ceeb rau cov neeg mob ntshav qab zib. Lub glycemic Performance index ntawm porridge siav hauv mis nyuj yog 60, thiab hauv dej - 40. Thaum muaj piam thaj ntxiv rau oatmeal nrog mis nyuj, GI nce mus rau 65. GI ntawm cov nqaij nyoos hmoov yog 40.

Oatmeal yog yeej muaj zaub mov noj qab nyob zoo, tab sis cov kws paub pom zoo kom tso tseg kev siv cov zaub mov siav thiab granola sai. Cov khoom lag luam zoo li no suav nrog hauv pawg ua piv txwv (80). Tsis tas li ntawd, cov muaj pes tsawg leeg feem ntau nplua nuj nyob hauv cov noob, txiv hmab txiv ntoo qhuav thiab qab zib, thiab qhov no tsis zoo siv rau cov ntshav qab zib.

GI ntawm barley porridge yog nruab nrab, hauv cov zaub mov nyoos - 35, npaj zaub mov ua noj - 50. Cov khoom muaj ntau nyob rau hauv Ca, phosphorus, vitamin B, manganese, cov roj ntsha tsis txaus, iodine, molybdenum, tooj liab, tocopherol, carotene.

Noj cov zaub mov hauv qhov pab tau:

• tshem tawm cov roj cholesterol ntau hauv lub cev,
• txos qhov kev kub siab ntawm cov piam thaj hauv cov ntshav,
• nce cov khoom tiv thaiv ntawm lub cev,
• normalization ntawm lub hauv nruab nrab lub paj hlwb.

Cov khoom yog nplua nuj nyob hauv cov nroj tsuag fibers, yog li lub cev yog noo rau ntev.

Manka, tsis zoo li lwm hom kev ua zaub ua noj, yog tus thawj coj hauv lub ntsiab lus tsawg ntawm cov tshuaj tsim nyog rau lub cev. Lub glycemic Performance index ntawm rhaub porridge yog 70-80, nyoos cov zaub mov - 60, cov tais diav npaj hauv mis nrog ntxiv qab zib - 95. Nws zoo dua los hloov semolina nrog lwm cov txiaj ntsig zoo dua ntxiv.

Barley yog cov khoom muaj sia tsis zoo. Qhov ntsuas pib ntawm cov khoom siav tsis muaj roj yog 20-30. Cov khoom yog nplua nuj nyob hauv cov protein thiab cog tsob nroj, Ca, phosphorus thiab Fe. Porridge tseem yog nplua nuj nyob hauv cov tshuaj txuam nrog txo qis kev ntsuas ntawm cov piam thaj hauv cov ntshav.

Cov kws tshwj xeeb pom zoo kom kho cov khoom no nrog kev ceev faj, vim nws yog cov pab pawg nrog GI (70) ntau. Tab sis cov pob kws nplej siab yuav tsum yog nyob rau hauv qhov khoom noj, vim nws muaj ntau yam xws li: vitamins, kab kawm, amino acids, magnesium, carotene, vitamin B, zinc.

Qhov loj tshaj plaws yog ua zaub mov noj tsuas yog dej, yam tsis tau ntxiv qab zib. Kev noj cov zaub mov porridge yuav pab ua haujlwm tsis tu ncua ntawm CVS, tiv thaiv qhov tshwm sim ntawm ntshav liab, txhim kho lub plab zom mov, nce cov khoom tiv thaiv, rov qab ua haujlwm ntawm NS, tiv thaiv kev txhim kho ntawm cov teeb meem ntawm cov piam thaj.

Thaum lub sij hawm npaj noj cov zaub mov, glycemic qhov ntsuas ntawm cov zaub mov yuav tsum tau coj mus rau hauv tus account, txij li nws cuam tshuam rau cov piam thaj hauv cov ntshav thiab, yog li ntawd, cov xwm txheej zoo thiab noj qab haus huv, thiab kev ua haujlwm ntawm txhua yam plab hnyuv siab raum thiab cov ntaub so ntswg.

Qhov loj tshaj plaws yog kev ua noj porridge kom raug. Qhov sib ntxiv ntawm qab zib thiab mis nyuj rau cov tais diav yuav tsum tau muab cais tawm.

Txhawm rau kom txo qhov GI ntawm cov zaub mov, nrog rau qeeb qeeb cov txheej txheem cais, nws pom zoo:

• ntxiv cov rog zaub (diav),
• muab kev nyiam rau kev ua zaub ua mov, zoo li tsis tau ua tiav,
• tsis kam noj zaub mov nrog GI siab,
• siv ob npaug boiler los ua tais diav,
• cais tawm suab thaj hauv cereals (hloov qab zib nrog ntuj qab zib).

Nws tsis pub leejtwg paub tias cereals muaj txiaj ntsig. Txawm tias muaj ntshav qab zib, thaum ua kom txhua cov carbohydrate ntau dhau suav. Nws yog cov zaub mov ua zaub mov uas ua rau lub cev nce txog 50% ntawm qhov niaj hnub ntawm txhua yam muaj txiaj ntsig zoo thiab vitamins. Yog li, koj tsis tuaj yeem tsis lees paub koj tus kheej ntawm ib qho ntawm porridge vim nws cov carbohydrate.

Koj yuav tsum paub glycemic Performance index ntawm cereals thiab xaiv tsuas yog cereals nrog tus nqi tsawg.

Tau saib xyuas tag nrho cov kev ua tiav ntawm ntau yam kev ua zaub mov, koj tuaj yeem yooj yim faib cov khoom ua 2 pawg - kev ua tiav thiab tsis. Cov txheej txheem suav nrog:

• Steamed thiab kib cereals
• Instant porridge
• Cov txuj ci ua noj thiab av

Cov zaub mov tiav muaj cov khoom noj khoom haus tsawg, muaj calories ntau dua, thiab cov glycemic index ntawm cov npluag txiv ntoo muaj ntau dua, uas yog vim li cas lawv cov khoom noj tsis tau ua tiav.

Piv txwv li, buckwheat yog cov txiaj ntsig zoo heev rau cov ntshav qab zib. GI ntawm classic kib buckwheat - 50, thiab ntsuab tag nrho - 15.

Hauv qab no yog cov rooj ntawm glycemic Performance index ntawm cereals. Ceevfaj thiab xaiv cov khoom noj uas nws GI tsawg dua 55. GI nyeem ntawm no yog dab tsi.

Glycemic Performance index ntawm cereals - yam zaub mov dab tsi uas cov ntshav qab zib noj tau?

Ntshav qab zib yog ib qho mob hnyav uas yuav tsum tau kho mus sij hawm ntev thiab ua raws ib cov kev txwv kev noj haus ntau.

Cov ntawv qhia zaub mov ntawm cov tib neeg ua kev kho mob lossis prophylaxis muaj ntau yam zaub mov, tab sis thaum kev kuaj mob ntshav qab zib tau ua, nws tseem ceeb tsis yog tsuas yog saib cov suab thaj hauv cov lus muaj pes tsawg leeg, tab sis kuj tseem coj mus rau hauv tus lej ntsuas xws li cov ntsiab lus ntawm calorie thiab glycemic index ntawm cereals.

Tus kab mob cuam tshuam rau txhua qhov system thiab kabmob, yuam ib tug neeg ua raws kev txwv nruj. Vim li ntawd nws yog qhov tsim nyog yuav tsum paub dab tsi glycemic Performance index yog, tshwj xeeb tshaj yog thaum pib ntawm kev noj haus.

Kev ntsuas lub cev ntawm kev nqus ntawm kev nkag los ntawm cov carbohydrates thiab cov txheej txheem txuas ntxiv ntawm cov ntshav qab zib yog hu ua glycemic index.

Rau qhov yooj yim ntawm kev taug qab cov khoom uas muaj txiaj ntsig zoo tshaj plaws rau tib neeg, ntau cov ntxhuav tau tsim. Lawv muaj cov ntaub ntawv uas tso cai rau koj los tsim cov ntawv qhia zaub mov zoo. Tus nplai nrog kev sib cais ntawm 0 txog rau 100 yog teem. Tus lej 100 qhia txog qhov ntsuas ntawm cov kua nplaum ntshiab. Yog li, coj los ntawm cov rooj no, ib tus neeg yuav tuaj yeem txo qhov ntsuas no.

Qhov no yog qhov tsim nyog nyob rau hauv:

• tswj kev noj zaub mov zoo,
• tswj ntshav qab zib
• saib xyuas kev xaiv neeg lossis txo qis ntawm qhov loj ntawm rooj plaub.

Buckwheat lossis pearl barley plhaw, nrog rau ntau lwm tus, yog qhov chaw ntawm fiber ntau, cov vitamins thiab micronutrients, tab sis lawv cov lej hauv ntshav qab zib yuav tsum nruj zoo li qub.

Qhov ntsuas qhov ntsuas tsis yog qhov tsis xwm yeem thiab tsis hloov pauv.

Qhov ntsuas tau tsim los ntawm ntau qhov ntsuas:

• tshuaj lom neeg muaj pes tsawg leeg ntawm cov khoom,
• Txoj kev kho cua sov (ua noj, cub),
• tus nqi ntawm fiber ntau
• indigestible fiber ntau cov ntsiab lus.

Piv txwv: paddy nplej index - 50 units, tev tev - 70 units.

Tus nqi no kuj tseem cuam tshuam los ntawm lwm yam xws li:

• kev loj hlob teb,
• Qib
• botanical nta ntawm hom,
• siav.

Qhov ua rau tib neeg lub cev ntawm ntau yam khoom tsis zoo li qub - qhov ntsuas siab dua, cov suab thaj ntau yuav nkag mus rau cov ntshav thaum lub plab zom mov thiab tawg ntawm fiber ntau.

Qhov taw qhia muaj kev nyab xeeb yog suav tias yog 0-39 units - xws li cov kws ua zaub mov yuav siv tau rau hauv cov zaub mov uas tsis muaj qhov txwv.

Qhov nruab nrab daim duab yog 40-69 units, yog li cov khoom lag luam zoo li no yuav tsum tau suav nrog cov zaub mov hauv qhov tsawg. Yog tias qhov ntsuas yog 70 thiab siab dua, ces cov cereals tuaj yeem siv rau hauv cov zaub mov noj txhua hnub tsuas yog tom qab sab laj nrog tus kws tshaj lij.

Txhawm rau tsim cov ntawv qhia zaub mov kom haum rau ib tus neeg, ib tug yuav tsum sab laj nrog GI cov rooj, vim nws yog qhov tseem ceeb tsis yog hais txog cov vitamins-ntxhia muaj pes tsawg leeg, tab sis kuj hais txog cov yam ntxwv ntawm cov khoom lag luam kom nce qib ntshav qabzib. Kev nce siab ntxiv hauv cov piam thaj tuaj yeem ua rau hyperglycemia, thiab tseem tuaj yeem ua kev puas tsuaj rau cov khoom nruab nrog sab hauv, vim tias cov load rau lawv nce.

Cov cereals no yuav tsum siv kom zoo.

Porridge ntawm lawv yuav tsum tau rhaub dej, vim nws txo qhov ntsuas, tab sis txawm tias suav nrog hauv cov ntawv qhia ua tau tsuas yog nrog kev tso cai ntawm tus kws kho mob koom tom qab dhau cov kev xeem tsim nyog.

Cov lus ntawm cereals nrog qhov ntsuas GI siab:

Ib qho ntawm hom kev cog nplej uas cuam tshuam nrog cov khoom lag luam nrog tus nqi siab (65 ntu) yog kwv tij. Qhov muaj pes tsawg leeg ntawm cov lis mis nyuj, nrog rau cov kws ua kom tau los ntawm nws, yog muaj txiaj ntsig los ntawm theem siab ntawm tooj liab. Qhov kev tivthaiv no yog qhov tsim nyog rau kev ua haujlwm ruaj khov ntawm cov leeg leeg, tiv thaiv kev mob ntshav qab zib hauv 90% ntawm cov neeg mob.

Kev siv cov porridge no tso cai rau kev tiv thaiv zoo ntawm pob txha. Croup yog nplua nuj nyob rau hauv cov vitamin B5, uas normalizes lub cev ua haujlwm ntawm lub paj hlwb.

Couscous, txawm hais tias muaj zaub mov ntau, tsis tuaj yeem suav nrog cov zaub mov noj txhua hnub ntawm tus mob ntshav qab zib, vim tias qhov ntsuas tau nce ntxiv mus txog 70 units. Nws yog qhov zoo tshaj plaws los siv dej zoo tib yam hauv cov txheej txheem ua noj, tsis suav ntxiv qhov qab zib, tsis txhob ntxiv mis nyuj. Fructose lossis maple phoov yuav tsum siv los ua lub qab zib.

Cov nplej zom pob kws kuj tseem hais txog cov zaub mov uas muaj glycemic siab, tab sis tib lub sijhawm, cereal muaj ntau ntawm txhua yam vitamins thiab minerals.

Cov zaub mov nyob hauv pob kws tsoo:

Cov lus ntawm cereals uas tuaj yeem siv rau hauv cov zaub mov uas yuav luag tsis muaj qhov txwv:

Tsis tu ncua, li 2-3 zaug hauv ib lub lis piam, kev siv cov hlaws barley sib taum, hau hauv dej, txhim kho:

• lub xeev cov leeg thiab hlab plawv,
• keeb kwm yav dhau keeb
• hematopoiesis.

Nrog rau cov kab ke ua ke rau kev noj haus, tus neeg yuav muaj kev txhim kho kom zoo thiab muaj kev nyob nyab xeeb hauv cov ntshav qab zib.

Cov txiaj ntsig ntxiv ntawm pearl barley:

• ntxuav lub cev ntawm cov tshuaj phem,
• nce siab tiv thaiv
• pob txha ua kom muaj zog
• txhim kho cov tawv nqaij thiab cov qog ua kua,
• normalization ntawm tsis pom kev.

Nws tseem yuav tsum tau nco txog tias cov cereal no muaj qee cov kev txwv, yog li nws tuaj yeem suav nrog cov khoom noj yog tias cov kab hauv qab no tsis muaj:

• kev ntxhov siab nyob rau hauv daim siab,
• nquag cem quav
• ntxiv acidity ntawm lub plab.

Nws zoo dua tsis txhob siv cov hlaws barley rau noj hmo. Txhawm rau txhim kho qhov qab, koj tuaj yeem ntxiv ib lub qe uas tawv tawv tawv muag rau lub taum.

Kev ua noj ua haus pab ua kom qis dua qhov ntsuas qis. Txawm li cas los xij, nws yuav tsum tau tsim tshwj rau cov dej. Ntxiv ntawm qab zib, mis, butter tsis tso cai. Qhov kev xaiv cov khaub noom xas nplej los ntawm cov nplej ua rau muaj txiaj ntsig tseem ua rau poob qis rau qhov ntsuas no;

Qhov nruab nrab, ua noj kom zoo yuav txo qhov ntsuas qis 25-30 units. Lwm txoj hauv kev los txo cov units - lub rhaub dej. Qhov no tuaj yeem ua tiav nrog oatmeal lossis buckwheat.

Cov cereals, uas muaj ntau tshaj 70% carbohydrates, zoo li lub zom zom rau hauv qabzib. Yog vim li ntawd, txoj kev ua kom muaj ntau dua ntawm txoj kev cais cia no tshwm sim, ntau dua thiab ntau dua cov ntshav qab zib hauv tib neeg nce ntxiv. Muaj ntau txoj hauv kev los txo qis GI thiab txo cov kev pheej hmoo rau cov neeg mob ntshav qab zib.

• ntxiv 5-10 ml ntawm cov rog zaub,
• kev siv cov hmoov nplej tsis tseem ceeb los yog tshem tawm.

Nws tseem yog qhov zoo tshaj plaws los ua noj porridge hauv ob chav boiler.

Cov khoom siv video ntawm qhov tseem ceeb ntawm kev teev npe rau glycemic index ntawm cov khoom lag luam:

Yog li, glycemic Performance index yog qhov tseem ceeb thiab tseem ceeb uas yuav tsum tau muab rau hauv yog tias kev kuaj mob ntshav qab zib tau dhau los lawm. Nws yog ib qho tseem ceeb uas yuav tau siv cov khaub noom ua kom tsis txhob muaj qis dua hauv cov ntawv qhia zaub mov, vim tias lawv tuaj yeem tsis muaj kev txwv, yog li ntawd, tsis txhob muaj teeb meem ntawm kev tshaib plab. Txhua qhov kev koom ua ke ntawm kev noj haus ntawm cov zaub mov ntawm cov cereals nrog lub siab ntsuas yuav tsum pom zoo nrog kws kho mob.

Glycemic Performance index ntawm cereals: dab tsi yog nws thiab siv nws li cas?

Txog tus sau txheej txheem yooj yim, cov kab lus glycemic Performance index, kab tias, hais tsawg. Tab sis cov kws tshaj lij hauv cov zaub mov noj haus, nrog rau cov neeg ua raws li kev noj haus zoo, tau paub txog lub tswv yim no. Qhov ntsuas no tseem tseem ceeb thaum npaj cov zaub mov noj txhua hnub ntawm cov tib neeg uas raug mob xws li mob ntshav qab zib.

Qhov ntsuas, hu ua glycemic Performance index (sau npe los ntawm GI), muab rau cov nyhuv ntawm cov khoom no nyob rau theem ntawm cov piam thaj hauv tib neeg cov ntshav. Hauv qhov no, lub laj kab sawal tuaj yeem sawv cev raws li hauv qab no: GI siab - qhov siab ntawm carbohydrate tawg - cov piam thaj siab ntxiv. Vim li ntawd cov zaub mov (nrog rau cov zaub mov uas muaj roj) uas muaj GI siab yog txwv rau cov neeg muaj ntshav qab zib.

Ib cereal nrog GI siab tso tawm lub zog rau lub cev ntau zaus sai dua li cov cereals nrog GI tsawg. Tsis tshua muaj GI cereal muaj fiber ntau thiab muab kev nqus qeeb ntawm cov khoom. Yog tias koj siv cov zaub mov kom muaj GI siab, kev cuam tshuam ntawm metabolic yog qhov ua tau, uas yuav cuam tshuam tsis zoo rau cov piam thaj hauv ntshav.

Ib yam khoom muaj qhov siab GI siab txhawb txoj kev txhim kho ntawm txoj kev tshaib plab tsis tu ncua hauv ib tus neeg. Qhov tshwm sim ntawm lub xeev no ntawm txheej xwm yog qhov tsim los ntawm cov roj ntsha hauv thaj chaw muaj teeb meem.

Cov lus qhia hauv qab no muaj nuj nqis los ntsuas theem ntawm qhov ntsuas:

• yog tias qhov ntsuas tau nyob hauv qhov ntau ntawm xoom txog peb caug-cuaj, nws tau txiav txim siab qis,
• tus nqi nruab nrab yog nyob hauv thaj tsam li ntawm plaub caug mus txog rau caum cuaj,
• qhov kev ntsuas theem siab qhia txog tus nqi uas tshaj xya caum.

Rau cov neeg muaj ntshav qab zib, thiab rau cov neeg uas ua raws li kev noj zaub mov noj, ua cov ntaub ntawv siv. Los ntawm lawv koj tuaj yeem tau txais cov ntaub ntawv hais txog GI ntawm ib qho khoom lag luam. Hauv qab no yog qhov sib txawv ntawm lub rooj uas muaj cov ntaub ntawv hais txog GI ntawm cov khaub ncaws tshwj xeeb tshaj plaws. Cov txiaj ntsig tau nce zuj zus pib los ntawm cov cereal nrog qis GI. Tom ntej no tuaj cov npe ntawm cov khoom lag luam, tus nqi ntawm uas yog maj mam zuj zus.

Kev ntsuam xyuas ua tiav lub croup nrog qhov siab tshaj plaws GI:

• mov nplej - 19,
• taum mog groats - 22,
• pearl barley - 20-30,
• flaxseed - 35,
• sau ntawv - 40,
• Bulgur - 45,
• tag nrho oat groats - 45-50,
• barley groats - 50-60,
• zuaj oat groats - 55-60,
• nplej xim av - 55-60,
• buckwheat - 50-65,
• kwv tij - 65,
• mov dawb - 65-70,
• pob kws nplej - 70-75,
• muesli - 80,
• semolina - 80-85.

Buckwheat yog qhov xav tau ntawm cov neeg uas tsim lub hom phiaj kom noj kom zoo lossis txiav txim siab kom poob ob peb phaus ntxiv. Cov kws paub tshwj xeeb hauv kev noj zaub mov kev noj haus pom zoo suav nrog cov khoom no hauv cov khoom noj rau cov neeg uas xav ua kom yuag. Qhov ua kom yuam kev yog tias buckwheat GI nyob rau hauv daim ntawv nyoos yog 55, thiab rau cov nqaij siav ua noj no ntsuas yog 15 units tsawg dua, uas yog 40. Qhov ntsuas tus nqi pauv, yog li ntawd, vim muaj dej nyob hauv lub tais. Ib qho tseem ceeb yog qhov tseeb uas qhov txo qis hauv glycemic index tsis ua rau poob cov vitamins, protein, minerals, antioxidants.

Nws yog ib qho tseem ceeb kom nco ntsoov tias thaum ua zaub mov noj rau hauv dej (cov txheej txheem los ua cov porridge lossis ib sab zaub los ntawm cereals hauv qee kis tau muab rau theem no), qhov ntsuas yuav poob qis. Ib qho ntxiv yog yog tias cov mis xyaw los yog cov kua qab zib ntxiv rau hauv cov zaub mov: hauv qhov no, cov khoom lag luam muaj nce glycemic index.

Tsis pom zoo siv cov buckwheat nrog cov khoom xyaw carbohydrate-nplua nuj tsis pom zoo. Qhov kev xaiv zoo tshaj plaws yog kev sib txuas buckwheat nrog nqaij qaib, nqaij ntses tsis muaj rog. Nws yog qhov tsis tsim nyog los ua zaub mov buckwheat rau noj hmo vim tias muaj tag nrho cov qub carbohydrates.

Raws li tuaj yeem pom los ntawm cov lus saum toj no, tus nqi siab tshaj plaws yog xam nrog rau hauv cov nplej dawb. Nws yog ntxuav, txhuam. Nws GI yog 65 chav nyob. Qhov twg hauv cov nplej xim av (uas tsis yog sau thiab tsis polished) daim duab yog 10 units tsawg dua thiab raug nyiaj rau 55. Raws li qhov no, peb tuaj yeem xaus lus tias cov nplej xim av muaj txiaj ntsig zoo dua li cov txhuv dawb. Nws muaj cov calories tsawg, yog nplua nuj hauv macronutrients thiab cov kab kawm, cov amino acids, vitamins B thiab E. Nws qhov kev tsis zoo yog tsuas yog nyob hauv lub txee luv lub neej.

Txhua tus neeg tau hnov ​​txog cov txiaj ntsig ntawm cov khoom no. Raws li rau GI ntawm oatmeal, txoj kev npaj npaj cuam tshuam rau qhov xwm txheej no.

Yog tias porridge yog siav rau hauv dej, qhov ntsuas yuav yog 40. Thaum siv mis, qhov ntsuas yuav siab dua - 60. Thiab yog tias, ntxiv rau mis nyuj, qab zib ntxiv, qhov ntsuas yuav ncav 65.

GI ntawm oatmeal nyoos yog 40. Qib siab tshaj ntawm qhov taw qhia yog qhov xam txig hauv cov khoom lag luam xws li muesli thiab cov npliag npluag txhuv. Lawv, raws li txoj cai, tau ua kom huv si nrog cov khoom xyaw hauv daim ntawv qab zib, txiv hmab txiv ntoo qhuav, txiv ntoo, noob. Rau cov zaub mov zoo li no, GI yog 80. Yog li, cov kws qhia zaub mov tsis pom zoo kom tsis suav nrog kev noj zaub mov noj ntawm cov neeg mob ntshav qab zib thiab cov neeg uas nrhiav ua kom noj zaub mov zoo.

Croup yog qhia meej rau cov pluas noj nrog lub hom phiaj ntawm kev poob phaus, thiab los txhawb cov muaj kev txom nyem los ntawm ntshav qab zib. Nws yog nplua nuj nyob hauv cov nroj tsuag fibers, protein, cov kab kawm thiab macrocells, nrog rau cov tshuaj uas yuav txo qis cov ntshav qabzib hauv cov ntshav. Qhov ntsuas ntawm porridge los ntawm hlaws barley tsis pub tshaj 20-30 units, uas muab txoj cai rau tus cwj pwm nws ua rau cov pab pawg nrog tus nqi qis thiab siv dav rau kev siv cov canons ntawm kev noj qab haus huv, nrog rau zaub mov noj zaub mov.

Tsev neeg ntawm cov nplej cog qoob loo los ntawm GI tus nqi yog hais txog cov khoom lag luam uas muaj tus nqi nruab nrab ntawm qhov ntsuas no. Lub spelled (40) yog qhov tseem ceeb tshaj plaws, cov kwv tij (65) yog qhov loj tshaj.

Porridge ua los ntawm hom qoob mog nplej tau muab suav tias yog cov tais diav muaj calorie ntau. Txawm li cas los xij, lwm sab ntawm npib ntawm lawv txoj kev noj mov yog qhov peev xwm los txo cov ntshav piam thaj. Raws li zoo li cov nplej cov nplej - cov thawj pabcuam hauv kev daws teebmeem muaj feem cuam tshuam nrog kev ua haujlwm ntawm lub plab zom mov. Lawv tuaj yeem ua haujlwm li qub ntawm cov metabolism. Lawv muab kev ua kom zoo dua qub ntawm kev rov qab ntawm kev puas tsuaj rau daim tawv nqaij, ua paug ntawm daim nyias nyias.

Cov cereals no yog qhov tseem ceeb kom ntseeg tau tias kev ua haujlwm tag nrho ntawm cov tshuab xws li endocrine, hlab plawv, hlab ntsha hauv nruab nrab.

GI rau cov cereal no yog nruab nrab. Rau cov khoom nyob rau hauv daim ntawv nyoos, nws yog li ntawm 35, nyob hauv lub xeev npaj (tom qab ua zaub ua noj porridge) - 50.

Cov khoom lag luam muaj tus nqi tseem ceeb ntawm ob lub hauv paus ntsiab lus thiab macrocells. Tsis tas li ntawd, nws muaj kev nplua nuj nyob hauv cov nroj tsuag fibers, uas muab cov saturation ntawm lub cev ntev. Ib qho tseem ceeb zoo yog lub peev xwm los txo qis kev nyeem ntawm cov piam thaj hauv tib neeg cov ntshav. Cov tshuaj uas muaj nyob hauv cov khoom lag luam pab tshem tawm cov roj cholesterol ntau hauv lub cev. Thiab tseem lawv pab txhawm rau txhawm rau tiv thaiv kev muaj peev xwm tiv thaiv lub cev, ua haujlwm tsis tu ncua ntawm cov hlab hlwb.

Cov mis nyuj yog zaub mov noj uas muaj GI siab. Rau nws, qhov ntsuas no yog - 65-70 units. Dab tsi yog cov yam ntxwv: kev saturation nrog piam thaj yuav ntau dua qhov ntau qhov ntom ntom ntawm cov zaub mov tiav. Yog li ntawd, nws raug nquahu kom siv cov khoom lag luam ib ntus dhau ib ntus, vim nws muaj cov khoom tseem ceeb. Pab txhim kho cov ntshav siab, tuaj yeem siv txoj hauv kev tiv thaiv kev tiv thaiv kev txhim kho ntawm cov kab mob ntawm cov hlab plawv. Cov khoom lag luam muaj peev xwm txhim kho cov txheej txheem zom zaub mov, ntxuav lub cev ntawm co toxins thiab co toxins, ua kom muaj roj metabolism sai. Normalizes lub siab ua haujlwm thiab cov metabolism.

Rau cov khaub noom xaum ua los ntawm cov pob kws nplej, qib siab 70 yog qhov tseem ceeb. Qhov no tsis txhais tau tias txhua yam khoom yuav tsum tau tso pov tseg tag nrho. Tom qab tag nrho, porridge los ntawm pob kws nplej yog nplua nuj nyob hauv cov vitamins, amino acids, macrocells thiab microelements. Txawm li cas los xij, nws txoj kev siv yuav tsum yog hnub qub. Qhov tseem ceeb yog ua noj cov khoom ntawm dej. Hauv qhov no, yuav muaj txiaj ntsig rau lub plawv txoj hlab plawv, thiab rau lub plab ua haujlwm. Tsis tas li ntawd, cov khoom yog muaj txiaj ntsig zoo tiv thaiv qog.

Raws li rau semolina, peb tuaj yeem ntseeg nws ua tus sau cia rau qib qis ntawm cov khoom tseem ceeb uas muaj nyob hauv cov khoom lag luam. GI ntawm lis nqaij nyoos yog 60 ntu, thaum porridge ua rau hauv dej yuav muaj qhov taw qhia ntawm 70, thiab qab nrog mis thiab qab zib yuav tau qhov ntsuas ntawm kwv yees li 95.

Hauv qhov no, koj yuav tsum tsis txhob siv cov khoom zoo li no txhua hnub, nws yog qhov zoo dua los ua nws qee zaum, lossis tseem tso nws tseg, hloov nws nrog cov khoom siv uas ua tau ntau dua.

Qhov tau ntawm kev tau txais cov zaub mov tsis haum yog txuam nrog nws npaj kom zoo. Yog tias koj xav siv cov khoom lag luam nrog GI tsawg, koj yuav tsum ua raws li cov lus pom zoo hauv qab no:

• tsis txhob ntxiv cov mis thiab granulated qab zib nrog siab glycemic Performance index rau porridge, txij li lub siab glycemic tsim tau,
• siv cov khoom qab zib rau qab zib rau cereals,
• muab cov rog ntxiv, muab kev nyiam rau cov roj zaub,
• nco ntsoov tias cov khoom noj tsis ua tiav, nrog rau cov ntxuag khaub noom, zom qeeb dua li cov khoom uas tau ua dhau los ua cov khoom siv ua ntej (ntxuav, sib tsoo),
• yog tias ua tau, txo lossis cais tawm cov tais diav nrog GI siab los ntawm kev noj haus,
• siv ob npaug npau npau dej hauv cov txheej txheem kev npaj lis dej qab zib.

Saib yuav ua li cas siv lub rooj glycemic index hauv video tom ntej.

1. 
   Balabolkin M.I. Endocrinology. Moscow, tshaj tawm tsev "Tshuaj", 1989, 384 pp.
2. 
   Harman M. Mob ntshav qab zib mellitus. Overcoming txoj kev. SPb., Lub tsev tshaj tawm "Respex", 141 nplooj ntawv, ncig ntawm 14,000 daim ntawv luam.
3. 
   Smolyansky B.L., Livonia VT. Ntshav qab zib - kev xaiv zaub mov noj. Moscow-St. Petersburg Kev Tshaj Tawm Lub Tsev Neva Kev Tshaj Tawm Tsev, OLMA-Xovxwm, 2003, 157 nplooj ntawv, ncig 10,000 daim ntawv luam.

Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau dua 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj saib lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, yuav tsum tau sab laj nrog tus kws kho mob tshwj xeeb.

Vim li cas qhov glycemic Performance index suav?

Txhawm rau txiav txim siab qhov sib txheeb ntawm cov khoom noj tau thiab cov suab thaj hauv cov ntshav, lub tswv yim ntawm "glycemic index" tau qhia.

Suav cov glycemic index muab ib lub tswv yim ntawm seb cov piam thaj yuav nqus mus rau hauv cov ntshav sai los sis maj mam tom qab noj ib qho khoom lag luam. Lub siab glycemic Performance index ua rau kev cuam tshuam ntawm metabolic, hu ua rau kev ua tsis zoo ntawm cov txheej txheem hauv lub cev hauv lub cev, uas cuam tshuam loj heev rau cov ntshav qab zib ntau ntau.

Rau cov neeg mob ntshav qab zib, kev saib xyuas thiab suav tus ntsuas no yog qhov tshwj xeeb tshaj plaws, vim tias kev xaiv cov khoom noj zoo yog kev noj qab haus huv thiab kev ua haujlwm zoo hauv lub cev.

Kev noj haus zoo ntawm cereals

Cereal khoom tsim ib feem loj ntawm cov khoom noj muaj ntau lub teb chaws. Cov nplej tseem muaj cov endosperm, cov kab mob thiab ceg ceg. Hauv kev ua tiav cov kua mis, theing yog tshem tawm thaum lub sijhawm khoom.

Cov zaub mov noj ua kom zoo dua tuaj yeem txo cov kev muaj mob ntshav qab zib vim muaj qhov siab glycemic index.

Cov kws tshawb fawb tau soj ntsuam qhov tshwm sim ntawm cov zaub mov glycemic tsawg thiab cov zaub mov muaj fiber ntau ntawm kev tswj glycemic, zoo li ntawm cov kab mob plawv. Hauv kev sim, 210 cov neeg mob uas muaj ntshav qab zib hom 2 coj cov tshuaj tiv thaiv kabmob.

Ib pab pawg neeg noj taum, taum pauv, lentils, nplej zom, nplej txhuv, tseem grain oatmeal thiab xua. Lwm qhov yog cov zaub mov muaj fiber ntau: cov mov ci tag nrho thiab cov qhob noom tshais, mov nplej, tsho plooj av. Tsis tas li ntawd, cov ntawv qhia zaub mov tau suav nrog peb txoj kev pabcuam ntawm cov txiv hmab txiv ntoo thiab tsib qhov kev pabcuam ntawm cov zaub uas muaj glycemic index.

GroatsGlycemic Performance index Mov nplej dawb65 Cov nplej xim av55 Steamed mov38 Tseem grain Oatmeal58 Pob Tsuas Yaj50 Zeb Zeb45-50 Barley30-35 Rye plaub ya ri55 Neeg siab tawv48 Quinoa40-45 Pob kws zom70 Semolina60 Spelled55

Lwm yam cereals

Cov khob cij dub tsis yog nyob rau hauv vain suav hais txog kev noj haus, vim rye muaj glycemic qis vim qhov feem pua ​​ntawm cov tshuaj fiber. Rye flakes feem ntau tshwm sim hauv granola, sib txuas nrog lwm cov noob nplej tag nrho. Rye muaj tsawg dua gluten, thiab lub ncuav ua los ntawm hmoov nplej muaj qhov tsis muaj glycemic index ntawm 55.

Bulgur yog zuaj cov nplej nyob hauv daim ntawv ntawm tev, txhwm, kom qhuav thiab muab nplej. Porridge nrog cov glycemic index ntawm 48 yog cov calorie tsawg, ob zaug tshaj li qhov muaj fiber ntau hauv cov nqi ntawm fiber ntau.

Vim tias lub siab glycemic Performance index, cov npe nrov ntawm cov pob kws thiab semolina poob, tab sis lwm txoj hauv kev tshwm sim.

Txaus siab nyob rau hauv tag nrho cov qoob loo cov qoob loo revived cov sau qoob loo ntawm spelled - organic cereal, uas yog lub noob qoob loo ntawm hom qoob mog.

Los ntawm txawv teb chaws cereals, quinoa, pseudo-lis kab lis kev cai los ntawm tsev neeg amaranth, poob rau ntawm cov khw muag khoom txee.

Mob ntshav qab zib ib txwm ua rau neeg tuag taus. Noj ntshav qab zib ntau heev yog qhov txaus ntshai heev.

Aronova S.M. muab cov lus qhia txog kev kho mob ntshav qab zib. Nyeem tag nrho

Dab tsi yog qhov no

Lub glycemic Performance index yog qhov ntsuas kev txheeb ze uas qhia txog qhov muaj zog ntawm cov ntshav qabzib nyob ntawm seb muaj pes tsawg carbohydrates uas tau noj nrog zaub mov.

Qhov siv yog glycemic index ntawm cov piam thaj = 100 units.

Tag nrho cov ntau ntawm cov khoom lag luam raug muab faib ua 3 pawg raws qib theem glycemic Performance index:

• qes hauv cov ntsiab lus (nce txog 39),
• nrog qhov nruab nrab (nce txog 69),
• siab (tshaj 70).

Rau ntau cov khoom noj khoom haus, cov ntawv cim glycemic yuav txawv raws tus qauv ntawm cov txheej txheem ua thiab npaj ntxiv. Piv txwv li, hauv cov kab ntsuab buckwheat, lub hau glycemic Performance index yog qis dua nyob rau hauv cov khoom kib nqaij nyoos. Cov khoom tseem ceeb ntawm cov neeg mob rau cov neeg mob ntshav qab zib yog li ntawd pom zoo kom ua noj los ntawm kev rhaub, ncu lossis muab cub. Kev phom sij yog qhov tsawg kawg nkaus, thiab cov nyiaj uas khaws cov vitamins ntau dua.

GI cuam tshuam li cas rau lub cev?

Lub glycemic Performance index cuam tshuam rau cov ntshav qab zib, ntxiv rau cov cim ntsuas lub zog. Kev noj cov zaub mov nrog GI tsawg dua 70 yog suav tias yog qhov zoo tshaj plaws.Qhov khoom lag luam ua rau muaj lub cev sai sai, muaj peev xwm nyob ruaj khov, thiab tuaj yeem lav cia ntawm lub zog. Tib lub sijhawm, qib suab thaj hauv cov ntshav tsis hloov pauv.

Yog tias koj noj cov zaub mov nrog lub siab glycemic Performance index (tshaj 70), tom qab ntawd lub zog raug yuav tsum siv tam sim ntawd. Yog tias lub zog siv hluav taws xob tsis ua raws li lub sijhawm luv, qhov no yuav ua rau cov zaub mov xa mus rau cov rog muaj roj, uas ua rau lub cev hnyav dua.

Qhov txawv txav yog tias cov zaub mov zoo li no tsis saturate lub cev kom zoo, tab sis nce rau hauv qabzib thiab ua rau muaj cov kua dej ntau dhau. Hauv cov neeg mob ntshav qab zib, yuav tsum muaj insulin ntxiv txhawm rau ua cov ntshav qabzib kom ntau.

Cov zaub mov GI siab yog hu ua cov carbohydrates ceev. Qhov qis dua glycemic Performance index, qeeb qeeb dua qhov kev sib tsoo ntawm carbohydrates, yog li ua kom zoo dua lub cev thiab ua rau lub cev tsis muaj rog.

GI yog qhov tseem ceeb tsis yog rau cov mob ntshav qab zib nkaus xwb. Rau txhua tus neeg, qhov parameter no tseem ceeb hauv kev tswj cov calories, uas pab tiv thaiv kev rog.

Cawv ntawm txoj kev ntawm ua noj buckwheat ntawm nws cov khoom muaj txiaj ntsig

Hauv khw muag khoom, feem ntau koj tuaj yeem nrhiav cov buckwheat porridge, uas tau kib ua ntej. Ua cov hmoov nplej txuas ntxiv ua rau poob ntawm nws cov khoom tau txais txiaj ntsig. Tab sis koj yuav tsum coj mus rau hauv tus account tias lub glycemic Performance index ntawm hau buckwheat muaj qis dua - tsuas yog 40, thaum GI ntawm buckwheat zoo li ua ntej ua noj yog 55. Qhov no yog vim qhov tseeb tias buckwheat thim nyiaj ntau ntawm cov dej thaum lub sijhawm ua noj.

Lub glycemic index ntawm buckwheat tsis yog nyob ntawm seb nws hom. Rau ib qho kev xav tau, nws yuav yog qauv. Tab sis thaum pib, thaum yuav khoom, nws yog qhov zoo dua los muab qhov kev nyiam ua rau ntsuab buckwheat (tsis tau muab kib ua ntej). Lub glycemic Performance index ntawm ntsuab buckwheat yog pib 50. Yuav kom txo nws tsis tau, thaum tswj kom muaj cov txiaj ntsig siab tshaj plaws ntawm cov zaub mov thiab cov vitamins, nws zoo dua rau ncu nws. Txhawm rau ua qhov no, ncuav lub cereal nrog dej npau npau hauv qhov sib piv ntawm 1: 2, qhwv nws nyob hauv daim pam thiab tawm rau ib nrab ib teev. Tom qab qhov no, buckwheat tau npaj txhij rau kev siv, tab sis tag nrho cov khoom tsim nyog hauv nws tau khaws cia vim qhov tseeb tias nws tsis qiv nws tus kheej rau qhov kev cuam tshuam ntawm qhov kub thaum lub sijhawm npau.

Rau cov ntshav qab zib hom 2, cov ntawv qhia zaub mov noj yuav tsum tau txiav txim siab tsis yog nyob ntawm cov khoom lag luam nrog cov glycemic index, tab sis kuj rau cov neeg tsis muaj calorie. Qhov laj thawj yog vim tias qhov hnyav dhau mus ua rau lub cev nce ntxiv, thiab tshwj xeeb tshaj yog nyob rau ntawm txhais ceg (feem ntau feem ntau qhov qis qis tau cuam tshuam los ntawm mob txhab ntshav qab zib). Txhawm rau zam qhov no, nws yog ib qho tseem ceeb kom ua tib zoo tswj lub cev hnyav, kom tsis txhob rog rog. Rau qhov no, tus naj npawb ntawm calories ntawm cov khoom lag luam uas tau siv hauv kev npaj zaub mov noj rau cov mob ntshav qab zib yog suav nrog.

Sib piv cov lus

Txhua lub porridge muaj feem ntau ntawm cov txiaj ntsig zoo, yog li lawv yuav tsum ua lub hauv paus ntawm kev noj haus ntawm cov ntshav qab zib. Tab sis kev nyiam xaiv yuav tsum tau muab rau cov npluag nplej nrog qhov tsis muaj glycemic Performance index lossis nruab nrab.

GI qhov ntsuas ntawm cereals zoo li no:

• buckwheat: 50-60. Hauv buckwheat, glycemic index hauv lub rooj muaj ntau ntau ntawm qhov laj thawj uas nws txawv, nyob ntawm tus txheej txheem ntawm kev npaj thiab kev ua cov zaub mov ua noj,
• oat: 45-60,
• pearl barley: 20-30,
• mov: 55-70,
• nplej pob txha: 60-65,
• barley: 50-70,
• pob kws: 70-75,
• semolina: 80-85.

Raws li qhov no, peb tuaj yeem xaus: buckwheat - porridge, hauv qhov rooj noj mov qhov chaw tsis yog qis tshaj. Buckwheat glycemic Performance index yog suav tias yog nruab nrab, tab sis vim nws cov khoom muaj txiaj ntsig nws raug pom zoo kom haus yam tsim nyog. Oat thiab hlaws barley yuav tsum tau muaj nyob hauv ntawv qhia zaub mov. Tab sis nws yog qhov zoo dua rau tsis kam lees cov pob kws thiab semolina porridge. Kev noj ntawm cov cereals hauv ib daim ntawv tuaj yeem ua rau muaj kev nce ntxiv hauv cov ntshav qabzib.

Ua kom cov porridge zoo thiab tsis qab, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo nrog cov piam thaj hauv qab rau nws. Pistachios, almonds, txiv laum huab xeeb muaj qis glycemic Performance index, zaub mov txawv los ntawm blackberries, raspberries yog pab tau. Txawm hais tias cov txiv hmab txiv ntoo muaj qhov nruab nrab GI, lawv muaj cov kab tseem ceeb thiab cov vitamins; yog li ntawd, lawv qhov kev noj nyob rau hauv cov khoom tsim nyog tau tso cai. Siab glycemic Performance index muaj txiv hmab, txiv apples, txiv tsawb. Txhawm rau kom tsis txhob ua rau cov nyom, nws pom zoo kom cov khoom no tsis suav nrog kev noj haus ntawm cov ntshav qab zib.