Glycemic qhov ntsuas ntawm cov zaub - cov zaub mov twg yuav tsum tau nyiam

Cov zaub rau ntshav qab zib yog qhov tseem ceeb heev. Lawv muaj ntau cov tseem ceeb kab kawm thiab fiber ntau. Tab sis tsis yog txhua tus yuav tuaj yeem noj txhua txhua hnub hauv qhov tsis muaj ntau. Yog li ntawd, nws tsim nyog xav txog glycemic Performance index ntawm zaub hauv kev npaj noj zaub mov noj txhua hnub. Thiab tom qab ntawd koj cov piam thaj hauv ntshav yuav zoo li qub.

Cov zaub tuaj yeem muab faib ua cov zaub uas muaj glycemic qes thiab GI siab. Tsawg GI zaub suav nrog zaub ntsuab, turnips, thiab zucchini.

Zucchini thiab zucchini

Cov khoom no muaj tib lub glycemic Performance index - 15, uas raug suav hais tias yog tus nqi qes. Zucchini kuj tseem pab tau rau nws cov ntsiab lus tsis muaj calorie - 25 kcal. Cov zauv no xa mus rau cov zaub tshiab. Piv txwv li, kib zucchini, zoo li caviar los ntawm cov khoom no, muaj cov lej ntawm 75 ntu. Nws yuav muaj txiaj ntsig ntau dua rau kev nyeem lossis de cov zaub (dua yam tsis muaj qab zib). Nws siv tau los siv rau kev ua noj zaub stew, thawj chav kawm.

Cov khoom muaj txiaj ntsig zoo ntawm cov khoom:

• theem siab ntawm ascorbic acid ua kom lub cev tiv thaiv kab mob, tiv thaiv cov hlab ntshav, ua kom cov ntshav ncig,
• retinol, uas yog ib feem ntawm qhov muaj pes tsawg leeg, muaj feem xyuam rau txoj kev ua haujlwm kom zoo ntawm lub nrig tsom,
• pyridoxine thiab thiamine koom nrog rau hauv nruab nrab thiab peripheral poob siab,
• zinc txhawb nqa kev rov ua kom sai, muaj kev mob zoo ntawm daim tawv nqaij thiab lawv lub zog,
• calcium ntxiv dag zog rau kev mob ntawm cov leeg ua haujlwm,
• folic acid txhawb nqa lub paj hlwb, yog qhov tseem ceeb thaum cev xeeb tub rau kev tsim kom muaj menyuam hauv plab.

Hauv daim ntawv nyoos thiab ci, nws muaj glycemic index ntawm 75, uas yog tus naj npawb siab, tab sis cov khoom muaj cov ntsiab lus tsis muaj calorie. Cov kws tshawb fawb tau ua pov thawj tias txawm tias GI yog siab dua qhov tseem ceeb tso cai, lub taub dag txhawb nqa kev tsim kho tshiab ntawm cov hlwb pob zeb, nce ntau ntawm cov hlwb ntawm cov islets ntawm Langerhans-Sobolev. Qhov no yog nws cov txiaj ntsig rau cov neeg mob ntshav qab zib.

Tsis tas li ntawd, kev siv cov taub dag yog kev tiv thaiv ntawm atherosclerosis thiab mob ntshav liab. Ib qho zaub nyoos yog muaj peev xwm tshem cov kua ntau dhau ntawm lub cev, txo qhov o. Cov khoom noj muaj xws li pulp, noob, kua txiv, roj taub dag.

Lub glycemic Performance index (15) cais cov khoom lag luam ua ib pawg zaub uas maj mam nce ntshav qab zib. Cov zaub qhwv dawb yog qhov tsim nyog rau lub plab pathologies, kab mob siab thiab tus po, thiab hauv kev kho mob ntawm daim tawv nqaij thiab kub hnyiab. Nws muaj nyob rau hauv qhov ntau ntawm 3 cov amino acids tseem ceeb uas tsis tsim nyog rau tib neeg lub cev (methionine, tryptophan, lysine). Tsis tas li, cabbage muaj:

• tshuaj retinol
• B-pawg vitamins
• Vitamin K
• ascorbic acid
• poov tshuaj
• phosphorus

Sauerkraut tsim nyog tshwj xeeb mloog. Nws raug pom zoo rau cov neeg mob ntshav qab zib mellitus thiab cov tib neeg kev txom nyem los ntawm kev hnyav dhau. Thaum lub sij hawm fermentation, saccharides uas ua cov khoom ua tau hloov mus rau cov lactic acid. Nws yog nws tias stabilizes plab zom mov thiab rov qab microflora, tshem tawm cov roj cholesterol thiab co toxins.

Cov khoom lag luam muaj GI ntawm 10 thiab tsuas yog 18 kcal ib 100 g. Cov txiv lws suav muaj muaj B vitamins, ascorbic acid, calciferol, fiber, organic acids thiab proteins. Choline pom tau tias yog cov kua qaub tseem ceeb. Nws yog nws leej twg txo kev tsim cov lipids hauv daim siab, tshem tawm cov roj cholesterol ntau dhau, thiab txhawb nqa kev tsim hemoglobin.

Txiv lws suav muaj cov khoom hauv qab no:

• Serotonin, uas yog ib feem ntawm qhov muaj pes tsawg leeg, txhim kho mus ob peb vas thiab tswj txoj kev xav hauv nruab siab,
• lycopene yog lub zog antioxidant,
• cov tshuaj tsis xis nyob muaj cov nyhuv tiv thaiv,
• nyias cov ntshav, tiv thaiv cov ntshav txhaws,
• kev muaj txiaj ntsig rau daim siab.

Zaub xas lav

Lub glycemic Performance index nyob ntawm qhov xim ntawm cov khoom (liab - 15, ntsuab thiab daj - 10). Tsis hais txog xim, cov khoom lag luam yog lub tsev khaws cov vitamins C, A, E, pawg B, ntxiv rau zinc, magnesium, phosphorus thiab potassium.

Cov khoom nyoo muaj GI ntawm 35, thiab thaum muab rhaub, nws nce mus txog 85 chav nyob. Qhov zoo ntawm cov khoom lag luam tseem muaj. Kev noj haus fiber ntau, muaj fiber ntau, muaj nyob hauv cov carrots, muaj cov txiaj ntsig zoo ntawm cov hnyuv. Nws maj mam txo qhov kev nqus ntawm cov carbohydrates rau hauv cov ntshav los ntawm cov hnyuv, uas tso cai rau koj noj cov khoom no, uas muaj cov glycemic siab.

Carrots tuaj yeem yog kib, stewed, ci, hau, haus kua txiv los ntawm nws. Qhov loj tshaj plaws yog kom tsis txhob ntxiv qab zib thaum ua noj. Nta:

• tuaj yeem siv rau hauv cov ntawv ntshiab los yog sib xyaw nrog lwm cov khoom lag luam,
• khov nws tsis txov cov khoom muaj txiaj ntsig zoo,
• nrog mob ntshav qab zib, nws yog qhov tseem ceeb siv cov grated carrots hauv daim ntawv ntshiab lossis hauv daim ntawv ntawm qos yaj ywm mashed.

Lub glycemic Performance index ntawm cov khoom yog 15, calories - 20 kcal. Xws li cov lej tau faib radishes raws li qis-GI khoom, uas txhais tau tias lawv tuaj yeem siv rau kev siv txhua hnub.

Radish yog cog qoob loo thaum ntxov uas tau pom hauv cov khoom noj rau qee lub sijhawm, muab txoj kev rau cov txiv lws suav thiab dib. Radish muaj nyob rau hauv nws cov muaj pes tsawg leeg muaj fiber ntau, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, thiab B vitamins.

Cov tshuaj muaj pes tsawg muaj cov roj mustard, uas tso cai rau koj tso ntsev rau hauv cov txheej txheem ua noj vim muaj qhov tshwj xeeb saj ntawm zaub. Nws yog lawv tau noj uas yog kev tiv thaiv kab mob hauv kev txhim kho kab mob hauv lub plawv, hlab ntsha thiab raum.

GI ntawm cov zaub nyoos yog 30, hau tau nce mus txog 64 units. Cov khoom siv liab cog muaj txiaj ntsig hauv ntau yam kabmob. Nws cov lus muaj ntau nyob hauv cov ntsiab lus ntuj, vitamins, fiber ntau, tsob ntoo acids. Fiber ua tau kom muaj txoj hauv plab hnyuv, ua kom lub plab zom mov. Ib co ntsiab lus pab ua rau kev txum tim rov qab los ntawm metabolism.

Nrog rau cov ntshav qab zib thiab ntshav lub cev nyhav dhau los, nws yog ib qho tseem ceeb los saib xyuas lub xeev ntawm cov hlab ntsha thiab cov ntshav ncig, txo cov ntshav siab, tshem tawm cov roj cholesterol ntau hauv lub cev. Qhov no yog dab tsi pab txhawb rau beet hauv paus.

Cov zaub tsis zoo tshaj plaws ntawm txhua qhov hais saum toj no rau cov neeg mob ntshav qab zib thiab cov neeg uas txais tos lub neej noj qab nyob zoo. Glycemic qhov ntsuas ntawm cov qos yaj ywm tsis tuaj yeem hu ua qis:

• hauv daim ntawv nyoos - 60,
• pob qos yaj ywm - 65,
• kib thiab kib Fabkis - 95,
• puree - 90,
• qos yaj ywm chips - 85.

Cov ntsiab lus calorie ntawm cov qoob loo hauv paus tseem nyob ntawm tus qauv ntawm nws txoj kev npaj: nyoos - 80 kcal, hau - 82 kcal, kib - 192 kcal, chips - 292 kcal.

Tseem ceeb thaj chaw ntawm cov zaub:

• muaj yuav luag tag nrho cov amino acids tseem ceeb rau tib neeg lub cev,
• muaj cov nyhuv alkalizing (pom zoo rau lub raum pathology, gout),
• siv nyob rau hauv tsoos tshuaj los kho kab mob ntawm daim tawv nqaij,
• qos kua txiv muaj txiaj ntsig zoo nyob rau hauv lub xeev ntawm lub pais plab mucosa, pab txhawb rau kev kho kom zoo ntawm ulcerations.

Cov zaub muaj cov khoom zoo ib yam li cov xeeb ceem ntawm cov txiv hmab txiv ntoo, tsuas yog muaj qis ascorbic acid nyob rau hauv qhov muaj pes tsawg leeg. Cov lus ntawm glycemic Performance index ntawm cov zaub nyoos thiab siav nrov zaub, lawv cov lus qhia hauv calorie, nrog rau cov ntsiab lus ntawm cov protein, lipids thiab carbohydrates yog muab hauv qab no.

Kev paub txog ntawm cov ntsuas yuav ua rau koj kho cov khoom noj kom zoo, nce lossis txo qis ntawm kev noj ntawm qee yam khoom.

Glycemic index - nws yog dab tsi?

Kev noj zaub mov carbohydrate ua rau muaj kev nce siab hauv cov piam thaj. Tus nqi uas txiav txim siab qhov nrawm ntawm cov txheej txheem no hu ua glycemic index ntawm cov khoom. Qhov siab tshaj plaws qhia rau cov piam thaj (kev qhia siv, 100). Cov khoom lag luam nrog GI saum toj 70 yog txhais tau tias muaj cov glycemic siab, qhov nruab nrab GI ntawm 55 txog 69, thiab GI qis dua tsawg dua 55.

Vim li cas qhov ntsuas no tseem ceeb thaum peb tab tom sim soj ntsuam peb qhov hnyav? Cov carbohydrates yog qhov tseem ceeb ntawm lub zog rau lub cev. Nrog rau kev tawm dag zog lub cev, carbohydrates yuav tau noj rau hauv thawj qhov chaw, cov txheej txheem no tau tso los ntawm qhov. Nws yog qhov tsim nyog tias nrog kev txo qis hauv cov nyiaj carbohydrates, lub cev yuav pib kos lub zog los ntawm cov rog thiab cov protein. Txawm li cas los xij, yog tias peb haus cov zaub mov uas muaj GI ntau, carbohydrates hauv nws cov lus sib xyaw ua rau dhia hauv ntshav qab zib, thiab cov kev tawm tsam ntawm lub cev tshwm sim:

1. Nquag ua insulin ntau lawm.
2. Tshaj cov tshuaj insulin yog muab tso rau hauv daim ntawv ntawm adipose ntaub so ntswg.
3. Cauj los zoo nkaus kev tshaib kev nqhis, nrog los ntawm kev nqhis rau cov khoom qab zib.
4. Kev rov siv cov khoom GI siab.

Cov ntawv qhia zaub mov uas muaj cov zaub mov muaj GI tsawg thiab nruab nrab yuav pab kom tsis txhob muaj ntshav qab zib sai sai, ua kom lub siab thiaj li muaj lub siab thiab tiv thaiv kom tsis txhob noj ntau dhau. Hauv qhov no, cov rog dhau los yuav tsis muab los tso, vim tias nws yuav muaj sijhawm siv lub cev los siv.

GI Cov Lus Qhia

Kawm cov ntawv sib txawv ntawm glycemic indices, koj tuaj yeem them sai sai tias tib yam khoom yuav muaj GI sib txawv. Qhov no yog vim qhov tseeb tias qhov taw qhia nyob ntawm ntau yam: seb puas los yog tsis muaj fiber ntau, yuav ua li cas cov khoom tau npaj, txawm hais tias nws tau sib xyaw nrog cov protein thiab cov rog. Nws raug nquahu kom muab kev nyiam rau cov khoom noj muaj fiber ntau thiab haus lawv cov nqaij nyoos, hau los yog ci.

Tsawg GI Khoom

Cov carbohydrates muaj nyob hauv cov zaub mov uas muaj glycemic qes qis yog feem ntau hu ua qeeb lossis ntau. Lawv maj mam nqus los ntawm lub cev, maj mam tso tawm lub zog hauv ob peb teev. Cov khoom no suav nrog:

• txhua hom zaub ntsuab, zaub xas lav, caij nyoog,
• tshiab cov zaub thiab txiv hmab txiv ntoo (tshwj tsis yog xim daj), txiv ntoo, txiv ntseej, legumes,
• cov khoom noj muaj roj tsawg, nyuaj cheeses, taum paj,
• freshly squeezed kua txiv, tsis muaj piam thaj compotes,
• steamed nqaij qaib, nqaij nyuj, ntses, nqaij ntses, crab nrog,
• durum nplej nplej zom, cov qhob cij nplej, cov txhuv basmati, cov mij noj tamsis ntawd.
• cawv qhuav, tsaus chocolate.

Cov kws qhia zaub mov pom zoo kom noj cov zaub mov uas muaj glycemic index tsawg yog tias koj xav poob phaus. Cov khoom noj no yuav tsum tau ua raws cov neeg uas coj ua lub neej tsis haum xeeb, txom nyem los ntawm hom 2 mob ntshav qab zib mellitus lossis lwm yam mob hnyav.

Nruab Nrab GI Khoom

Zoo li qis glycemic Performance index, qhov nruab nrab GI tso cai rau koj kom lub siab txoj kev tshaib plab tswj hwm, thaum zam lub monotony ntawm kev noj zaub mov glycemic tsawg:

• kib nqaij thiab ntses lauj kaub tais diav (schnitzels, meatballs, nqaij nyug stroganoff, thiab lwm yam),
• qe thiab tais diav los ntawm lawv (qe kib, omelets, zaub mov),
• hmoov lauj kaub tais diav (ncuav qab zib, ncuav qab zib, dum, cov dum),
• nplej zom, mov daj, qhob cij qhob cij, oatmeal,
• cov zaub ua tiav (stewed, rhaub), kua zaub,
• cov txiv hmab txiv ntoo daj (txiv kab ntxwv, txiv nkhaus taw, persimmons, pineapples) thiab lawv cov kua txiv,
• dub tshuaj yej, qab zib dawb kasfes, cocoa

Siab GI Khoom

Noj cov zaub mov nrog lub siab glycemic Performance index, peb khiav txoj kev pheej hmoo ntawm kev poob rau hauv lub voj voog vaum, thaum txhua pluas noj ua rau, hloov ntawm kev lom zem, muaj kev tshaib plab ntau dua. Hauv qhov no, kev qaug zog tshwm sim hauv lub cev, thiab cov duab ntawm lub cev tau hloov pauv sai sai rau qhov tsis zoo.

Nws yog qhov tsim nyog los txo lossis tshem tawm tag nrho cov khoom zoo ntawm cov khoom noj:

• ncuav qab zib qab zib, khoom qab zib, jam, caramel, mis nyuj thiab dawb chocolate,
• nplej nplej zom nplej, semolina, cov kwv tij, cov txhuv dawb, ncuav dawb,
• qab zib (dawb thiab xim av), piam thaj,
• kib qos, qos cij zaub ntsuab, nqaij pob kws thiab nqaij qos xyaw,
• taub dag, dib liab, hnub tim, tsawb,
• npias, vodka, cawv qab zib, cawv thiab lwm yam dej cawv muaj suab thaj ntau,
• cov txiv ntoo hauv kaus poom, cov kua txiv, cov dej qab zib.

Glycemic Performance index rau qhov poob phaus: dab tsi yuav tsum tau txiav txim siab?

Nws yog qhov ua txhaum yog xav hais tias rau qhov kev poob phaus koj yuav tsum xaiv cov zaub mov nrog GI qis, thiab tsuas yog muab pov tseg lwm yam zaub mov ntawm cov zaub mov noj. Cov kab tiav ntawm cov khoom lag luam qhia tsis tau tsuas yog tus nqi ntawm GI, tab sis kuj tseem muaj lwm qhov taw qhia - glycemic load (GI). Nws zoo sib xws rau GI, tab sis nws yuav siv mus rau hauv tus lej feem ntau. Yog li, qee zaum koj tuaj yeem tso cai rau koj tus kheej kom noj cov zaub mov nrog GI siab, tab sis txo qhov kev pabcuam loj kom GN qhov ntsuas tsis dhau tus cai pom zoo. Kev txheeb xyuas rau ob qho ntsuas tseem ceeb yuav ua rau muaj kev noj haus zoo sib xws thiab tsis ua kom zoo dua.

Cov kev pabcuam noj zaubmov kom yuag, raws li kev suav rau GI thiab GN, tau siv los ntawm ntau tus kws ntsuas khoom noj khoom haus zoo, piv txwv li, Fabkis tus kws kho mob Michel Montignac. Txhawm rau kom poob phaus, koj yuav tsum tsim kom muaj cov zaub mov noj kom tsawg los ntawm kev ua kom yuag tsawg, tom qab ntawd lub cev yuav pib siv cov rog rog khaws cia ua lub hauv paus ntawm lub zog.

Lub hnub qub kwv yees zaub mov noj uas muaj GI tsawg zaub mov yuav zoo li no:

• Pluas tshais - txiv hmab txiv ntoo (txhawb cov hnyuv)
• Thib ob tshais - tag nrho cov qhob cij, mis, ib feem ntawm oatmeal
• Noj su - zaub ntsuab, zaub ntses
• Khoom txom ncauj - ib khob ntawm kefir lossis tsawg-rog, yoghws tsis muaj qab zib
• Noj hmo - zaub kua zaub lossis zaub xam lav, nqaij ci

Txog kev npaj cov zaub mov nws raug tso cai rau siv cov khoom lag luam nrog rau qis glycemic index. Cov khoom lag luam nrog GI siab yog txwv tsis pub, nrog nruab nrab GI - nws raug nquahu kom ua kom paub tom qab qhov xav tau nyhav tau dhau los. Cov ua tiav cov khoom ntawm cov khoom lag luam tuaj yeem pom nyob hauv cov duab ntxiv.

Peb tau npaj xaiv cov khoom noj uas koj tuaj yeem noj thaum noj nruj me ntsis:

• MCT roj. Cov khoom muaj cov nruab nrab cov saw triglycerides hauv cov roj txiv maj phaub. Roj yog qhov zoo ntawm lub zog.
• Qab zib dawb txiv laum huab xeeb. Qhov no yog qhov pheej ywg ntawm cov rog, uas tau txais nrog kev noj haus nruj. Nws yog ib qho tseem ceeb kom xaiv cov khoom lag luam nrog qis glycemic index.
• Almond hmoov. Qhov zoo tshaj plaws rau hloov hmoov txhuv nplej, uas ua rau cov ncuav ci zoo dua. Tsis tas li, hmoov nplej tau ua los ntawm cov txiv ntoo, uas yog qhov muaj cov protein ntau.
• Txiv maj phaub hmoov nplej Nws yog qhov muaj cov rog carbohydrate tsawg. Hmoov yuav siv tau los ci keto.
• Stevia. Ib qho khoom qab zib zoo nrog cov ntsiab lus tsis muaj carbohydrate thiab qhov ntuj ntshiv ntoo los ntawm nplooj ntawm cov nroj tsuag stevia. Tsawg cov khoom noj muaj carbohydrate thiab muaj calorie.

Tsawg Glycemic Index Zaub

Kuv xav nco ntsoov tias lub rooj kuj muaj qhov ntsuas rau cov zaub ua tiav. Kuv vam tias koj pom tias nws yooj yim mus siv xws li lub rooj.

Lub glycemic Performance index ntawm zaub ua zaub mov yog yuav luag ib txwm siab dua cov zaub mov tib yam hauv lawv daim ntawv nyoos.

Muaj glycemic siab ntawm cov zaub

High zaub GI suav nrog qos yaj ywm, beets, taub, thiab lwm yam zaub uas muaj suab thaj thiab hmoov txhuv nplej siab.

Kuv xav kos koj lub ntsej muag rau qhov tseeb tias koj yuav tsum tsis txhob cais tawm cov zaub muaj kab mob siab los ntawm kev noj haus.Koj tsuas yog yuav tsum tau ua tib zoo saib xyuas lawv cov nyiaj hauv cov tais diav muaj txiaj ntsig. Tib cov qos yaj ywm, tshwj xeeb tshaj yog cov hluas, yog cov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo rau kev noj qab haus huv. Thiab tus kws kho mob endocrinologist yuav qhia koj tias 2-3 pcs ib pluag noj tau, yog tias tsis yog 3 zaug ib hnub.

Sim ua noj ntau yam tais diav, hloov pauv khoom. Ntxiv mus, yog tias koj txiav txim siab noj qee yam tsis zoo, ua thaum sawv ntxov. Nws tau tshawb fawb tau hais tias cov zaub mov carbohydrates thaum sawv ntxov txhua tus mus ua haujlwm zoo hauv lub cev, cov ntaub so ntswg lub hlwb pom tau tias cov piam thaj zoo dua.

GI yog dab tsi?

Tus nqi ntawm kev nqus thiab nce hauv cov ntshav qab zib yog hu ua glycemic index.

Qhov ntsuas no tau ntsuas rau ntawm qhov ntsuas txij li 0 txog 100, qhov twg 100 yog qhov ntsuas GI rau qhov ua kom qab zib. Cov zaub mov polyglycemic muaj cov tshuaj fiber ntau, lub cev xav tau sijhawm los zom lawv, thiab qab zib nce ntxiv. Cov khoom lag luam nrog tus nqi siab tau nrawm sai, ua rau cov ntshav qab zib nce siab. Kev siv cov khoom lag luam li niaj zaus no yog qhov laj thawj:

• metabolic ntshawv siab
• kev tshaib kev nqhis
• nce lub cev hnyav thiab rog dhau.

Rov qab rau cov lus txheej txheem

Nws vam khom dab tsi?

Qib qeb GI nyob ntawm plaub yam:

• cov ntsiab lus carbohydrate
• tus nqi ntawm cov rog
• theem zaub mov
• Kev kho cua sov.

Cov khoom noj khoom noj hauv lub pob ntseg qhia tias kev noj haus yuav tsum muaj tsawg kawg ntawm 50-60% carbohydrates. Muaj 3 hom carbohydrates:

Kev faib cov carbohydrates ua tej pawg raws li kev txiav txim siab ntawm kev zom zom tau los ntawm lub cev.

1. Yooj Yim. Digested nrog kev kub ceev, tam sim ntawd nce glucometer. Cov no suav nrog sucrose, fructose, lactose. Lawv muaj GI siab, cov zaub mov zoo rau kev noj zaub mov me me tom qab kev qoj ib ce, ua kom rov qab ua haujlwm zoo.
2. Nyuaj siab. Lawv tso tawm maj mam, vim tias cov piam thaj hauv cov ntshav hlob zoo thiab. Muaj nyob hauv cereals, mov rye, ntau yam txiv hmab txiv ntoo thiab txiv hmab txiv ntoo.
3. Cib. Hauv cov zaub tshiab thiab cov khoom lag luam ceg. Lub cev tsis nqus tsis tau cov carbohydrates.

Protein-hmoov txhuv nplej siab teb tsim los ntawm carbohydrates thiab cov protein ua rau qeeb ua rau cov zaub mov tsis zoo los ntawm cov carbohydrates, cov roj ua rau muaj kev cuam tshuam cov hydrolysis ntawm carbohydrates. Lub zog kub kho ntau dua, ntau dua GI. Undercooked paste yog qhov muaj txiaj ntsig ntau dua li siav mis nyuj rau cov ntshav qab zib. GI rhaub carrots - 85, tshiab - 35. Qhov no yog vim muaj cov txheej txheem sib cais yooj yim dua hauv txoj hnyuv ntawm cov zaub mov tiav.

Rov qab rau cov lus txheej txheem

Hauv cov qos ntoo

Lub glycemic Performance index ntawm qos yaj ywm yog siab tsis hais txog kev kho cua sov:

• kib qos yaj ywm - 95,
• ci - 70,
• mashed qos yaj ywm - 90,
• qos yaj ywm chips - 85,
• tsho qos yaj ywm - 65.

Vinaigrette yog cov khoom noj zoo dua rau cov neeg mob dua li cov qos yaj ywm ntshiab.

Cov neeg mob uas paub zoo paub tias kom txo tus nqi, nws yog ib qho tsim nyog yuav tau ua qoob loo kom tag nrho cov hauv paus: nyob rau hauv txoj kev no cov saw tsis raug rhuav tshem. Nrog hom kev ua noj no, GI raug txo los ntawm 10-15 units. Nws tseem yog ib qho tseem ceeb xav txog cov ntsiab lus ntawm cov calories kom tiav: cov qos yaj ywm ua tiav - 82 kcal, tshiab - 79 kcal, kib - 193 kcal, chips - 280 kcal ib 100 grams. Ntawm cov ntshav qab zib, nws yog qhov yuav tsum tau txwv cov qos yaj ywm, thiab nws yog qhov zoo dua los siv nws ua ke nrog lwm cov zaub, piv txwv li, hauv vinaigrette.

Rov qab rau cov lus txheej txheem

Dib Qhia Dib Los

Cov kua txiv kua ntoo yog ib qho prophylactic tiv thaiv cov kab mob li nram no:

• ntshav siab
• thawj
• tuberculosis
• mob pos hniav.

Dib noob txo qis qib ntawm cov roj (cholesterol) tsis zoo, muaj qhov tsis haum xeeb, muaj Ca, Mn, Se, Ag, Fe. Cov zaub no saturate thiab nqhis dej zoo, yog li lawv indispensable nyob rau hauv lub hnub kub lub caij ntuj sov. Dib muaj cov GI tsawg - 10 units, tab sis rau qee cov kab mob no cov zaub yuav tau tso tseg:

• tus kaus
• kab mob siab
• cholecystitis
• mob raum
• aggravated gastritis thiab mob plab zom mov.

Rov qab rau cov lus txheej txheem

Glycemic Performance index ntawm zaub qhwv

Ib qho zaub ntsuab pab txo qhov hnyav hauv cov neeg muaj ntshav qabzib ntau dhau.

GI ntawm zaub qhwv yog sib npaug nrog 15 ntsuas. Qhov peculiarity ntawm no zaub yog kom tswj qib GI, tsis hais tus txheej txheem ntawm kev npaj. Cov zaub qhwv dawb muaj fiber ntau, cov vitamins C, B, K, P, E, U. Zaub pob nrog ntshav qab zib yog saturating heev, pab tiv thaiv cov nyhav dhau heev lawm, nws yog siv los tiv thaiv cov kab mob ntawm lub plab thiab lub siab.

Nrog rau kev tshem tawm kabmob ntawm cov kab mob ntawm txoj hnyuv, mob caj pas lossis cholecystitis, cov zaub pob tau tsis suav nrog kev noj haus.

Rov qab rau cov lus txheej txheem

Taub dag thiab Ntshav qab zib

Taub dag muaj:

• macronutrients: Fe, Mg, Ca, K,
• Cov vitamins: A, C, D, E, F, PP.

Raws li cov lus qhia ntawm glycemic indices, tus nqi ntawm taub dag yog 75 units, kua txiv taub-70. Cov kua txiv taub dag ua kom lub cev muaj zog tiv thaiv kab mob, muaj cov laxative siv, pab nrog toxicosis, tshem tawm cov co toxins. Lauj kaub tais diav nrog taub dag yog contraindicated nyob rau hauv cov neeg uas txo acidity ntawm pais plab kua txiv, nrog ib tug nyiam mus rau colic, flatulence thiab tsam plab.

Rov qab rau cov lus txheej txheem

Radish rau ntshav qab zib

• tswj kev kawm hauv ischemia, gout, rheumatism,
• yog kev tiv thaiv lub plawv nres thiab mob hlab ntsha tawg,
• pab ua kom cov metabolism hauv plab li qub.

Radish yog nplua nuj nyob rau hauv ntuj insulin, uas pab txhim kho tus neeg mob tus mob.

Lub glycemic Performance index ntawm radish yog 15 units. Ib qho cuab yeej tseem ceeb ntawm cov zaub no yog cov ntsiab lus ntawm insulin ntuj, qhov no txo ​​qhov kev thauj khoom ntawm tus txiav, uas yog qhov tseem ceeb nrog cov piam thaj hauv siab. Tsis tas li ntawd, ua tsaug rau anthocyanin, radish yog muaj txiaj ntsig tiv thaiv qog noj ntshav. Contraindications rau siv:

• mob plab hnyuv,
• teeb meem ntawm metabolic
• pathological kev nyob rau hauv daim siab thiab ob lub raum,
• cov mob qog.

Rov qab rau cov lus txheej txheem

Beetroot thiab Mob ntshav qab zib

Cov ntsiab lus calorie ntawm raw beets yog 40 kcal. Cov zaub ntsuab muaj txiaj ntsig zoo rau cov vitamin tsis muaj peev xwm thiab tsis muaj ntshav txhaws, tawg, mob pos hniav, atherosclerosis thiab slagging ntawm lub cev. Fiber ntau thiab organic acids txhim kho plab hnyuv muaj nuj nqi thiab ua rau quav tawv. Nrog rau ntshav qab zib, nws feem ntau ua rau cov zaub nyoos noj qab haus huv thiab ua noj beetroots. Nws tsis yog ntxiv rau cov khoom noj nrog lub raum pob zeb, txij li beets ua rau lub siab dua cov kabmob ntawm tus kabmob. Lub glycemic Performance index ntawm beets yog 30 units.

Rov qab rau cov lus txheej txheem

Gi zucchini

Zucchini qis-calorie - 25 kcal, glycemic Performance index - 15 units. Zucchini muaj 75 ntu tom qab kib GI, yog li nws yog qhov zoo dua rau pickle, stew lossis siv lawv nyob rau hauv daim ntawv ntawm zucchini caviar. Tseem ceeb thaj chaw ntawm zucchini:

• Vitamin C ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha, ua haujlwm zoo rau cov ntshav ncig thiab ua kom lub cev tsis muaj zog,
• folic acid txhim kho lub hauv nruab nrab hauv lub paj hlwb,
• retinol txhim kho kev mob ntawm cov plab hnyuv siab raum ntawm lub zeem muag,
• calcium ua kom cov pob txha muaj zog
• thiamine thiab pyridoxine kho lub cev leeg hlwb,
• zinc txhim kho cov txheej txheem tsim dua tshiab hauv tawv nqaij.

Rov qab rau cov lus txheej txheem

Gi carrots

Lub glycemic Performance index ntawm carrots yog 35. Nws yog nyoos. Taub zaub ntug hauv paus muaj 85 chav nyob. Carrots muaj:

Cov qoob loo hauv paus muaj ntau yam tshuaj uas muaj txiaj ntsig zoo.

• Cov zaub mov: K, P, Mg, Co, Cu, Kuv, Zn, Cr, Ni, F,
• cov vitamins: K, E, C, PP, B.

Cov txiaj ntsig zoo ntawm cov zaub no pab txhim kho kev mob ntawm lub cev. Tus mob ntshav qab zib feem ntau yuav tsum tau kho tus kab mob uas pom zoo, thiab cov txiaj ntsig zoo ntawm cov as-ham tuaj ntawm cov khoom lag luam yog qhov tseem ceeb heev. Cov txiaj ntsig ntawm carrots:

• nthuav cov retina
• txhim kho cov pos hniav mob
• tswj lub chav kawm ntawm kab mob siab, ntshav liab,
• nthuav cov phab ntsa ntawm cov hlab ntsha,
• pab mob raum.

Rov qab rau cov lus txheej txheem

Txiv lws suav thiab ntshav qab zib

Cov kua txiv lws suav muaj cai siv rau hauv cov ntawv qhia ntawm cov neeg muaj ntshav qab zib.

Txiv lws suav sib tw nrog cov txiv ntoo ua ke hauv cov ntsiab lus ntawm ascorbic acid., Muaj ntau nyob rau hauv anthocyanins, ntxiv dag zog rau kev tiv thaiv, ua kom zoo sai ntawm qhov txhab thiab txiav. Cov kua txiv lws suav muaj kev noj qab haus huv thiab muaj txiaj ntsig; nyob rau hauv cov ntshav qab zib nws yuav ua tau qaug cawv thawm xyoo. Tseem ceeb thaj chaw ntawm lws suav:

• txhim kho kev tsim cov pa kua txiv,
• ntxiv dag zog rau cov leeg hlwb
• yog prophylactic tiv thaiv kev mob qog noj ntshav thiab txha,
• txhim kho cov tawv nqaij mob.

Rov qab rau cov lus txheej txheem

Lwm yam zaub

Tsis yog txhua tus neeg nyiam zaub, sim siv txiv hmab txiv ntoo nrog GI tsawg hauv lawv cov zaub mov noj. Lawv kuj tseem muaj txiaj ntsig, tab sis vim tias cov piam thaj muaj, nws pom zoo kom txo cov txiv hmab txiv ntoo hauv yav tav su. Thaum lub sijhawm no, nws yog qhov zoo dua los hloov mandarin nrog cov carrots tshiab lossis ob peb nplooj ntawv ntawm cov zaub qhwv ntsuab. Cov kws kho mob pom zoo kom ua kom lub rooj ncaj ncees nrog GI ntawm cov khoom noj uas nquag siv. Qhov no yuav pab kom tsis txhob ua yuam kev hauv kev npaj zaub mov noj. Rooj ntawv qhia GI ntawm cov zaub feem ntau noj.

GI QibZaubQhov ntsuas, chav tsev TsawgTaum hau40 Txaij Caviar Nyoos ntsuab peas Carrots35 Qij30 Cov nqaij hau25 Qab zib18 Zaub ntsuab, Zaub xas lav, Asparagus15 Stewed cabbage Zucchini Zaub paj zaub Celery Avocado19 Txiv lws suav, Dos12 Tswb kua txob18 Txaij22 Nruab NrabHau pob kws70 Braised zucchini64 Hau beets Stewed qos yaj ywm65 SiabCi qos70 Ci Taub Hau74 Kib qos yaj ywm90