Glycemic Performance index thiab glycemic load

Ntau tus neeg poob ceeb thawj pom tau hais tias, txawm hais tias tag nrho cov kev siv zog thiab kev noj haus kom zoo, nws tsis tuaj yeem ua kom poob phaus, thiab qee qhov nws tseem loj hlob. Dab tsi yog qhov teeb meem? Hauv tsab xov xwm hnub no peb yuav hais txog cov tswv yim xws li glycemic Performance index thiab glycemic load, uas yog qhov tseem ceeb hauv kev poob phaus.

Dab tsi yog qhov no

Glycemic index (GI) yog ib qho kev qhia ntawm cov zaub mov ntawm qib ntawm cov piam thaj hauv tib neeg cov ntshav.

Glycemic load (GN) yog kev ntsuas kev noj haus ntawm cov khoom noj cov khoom noj uas ntsuas qhov ntau npaum li cas ntawm cov carbohydrates ntawm cov ntshav qab zib.

Tam sim no piav qhia hauv cov lus yooj yooj yim dua. Txhua yam khoom muaj cov lej loj ntawm cov macrocells: cov nqaijrog, rog thiab carbohydrates. Qhov tom kawg muaj qhov khoom muaj txiaj ntsig - kom tig mus rau hauv cov piam thaj, uas txhawb peb lub cev thiab lub hlwb nrog lub zog nruab hnub. GI qhia tau hais tias cov khoom noj muaj “carbohydrates” zoo npaum li cas, thiab GN - cov zaub mov zoo noj ntau npaum li cas, kom thiaj li tsis muaj kev cuam tshuam ntawm cov ntshav piam thaj. Cov zauv ntau dua - cov khoom lag luam muaj kev phom sij ntau dua yog hais txog kev poob phaus thiab tib neeg kev noj qab haus huv.

Daim Ntawv No. 1 Qhov tseem Ceeb

Tsis	Tsawg	Nruab Nrab	Siab
Glycemic Performance index	0-40	40-70	71 thiab siab dua
Glycemic load	0-11	11-19	Tshaj 19

Nws yog nrog cov txheej txheem no uas cov ntsiab lus ntawm kev hloov pauv sai thiab qeeb carbohydrates yog cuam tshuam. Khoom noj uas maj mam nqus hauv lub cev tsis ua rau cov roj metabolism hauv lub cev thiab tsis ua rau muaj qhov hloov pauv ntawm cov ntshav - nws yog saturated nrog qeeb carbohydrates, thiab nyiam ntau rau peb feem ntau.

Qhov tseeb tshuav ntawm cov protein, cov rog thiab carbohydrates yog qhov tseem ceeb ntawm kev sib raug zoo

Yuav ua li cas yog qhov no?

Tsom ntsoov rau cov kev txwv ntawm cov zaub mov, peb tuaj yeem nkag siab:

Dab tsi ntawm cov khoom noj yog qhov no lossis hom khoom noj uas tau npaj rau. Thaum sawv ntxov, lub cev tshwj xeeb xav tau lub zog, pluas tshais yog cov zaub mov tseem ceeb tshaj plaws. Tshaj li, nws muaj qhov ntau ntawm cov carbohydrates qeeb, uas txhais tau cov zaub mov uas muaj glycemic index tsawg. Noj su thiab noj hmo, lwm cov ntsiab cai siv, uas peb qhia luv luv nyob rau hauv lub rooj cov ntsiab lus.

Noj	Khub Siab Hlob gi
Noj tshais	Tsawg
Khoom txom ncauj	Nruab nrab siab
Noj su	Nruab nrab qis
Khoom txom ncauj	Nruab nrab siab
Noj hmo	Nruab Nrab

Los ntawm cov lus saum toj no peb pom tias cov khoom lag luam nrog lub siab glycemic tsis pom zoo rau kev siv. Hauv kev hais txog kev noj zaub mov, lawv tiv thaiv kom yuag, thiab yog li ntawd yuav tsum tau cais tawm ntawm cov khoom noj.
Qhov siab dua GI ntawm cov khoom xyaw, koj yuav tsum tau noj sai dua, txawm hais tias muaj cov calories ntau ntawm cov zaub mov. Ntawm tus nqi qis ntawm qhov ntsuas, koj yuav nyob ntev npaum li cas, tab sis feem ntu yuav loj me ntsis.

Qhov tseeb ua piv txwv ntawm kev ua haujlwm ntawm insulin

Vim li cas cov zaub mov muaj GI ntau ua rau muaj kev phom sij?

Tus sawv cev ardent - qos yaj ywm, tsis muaj teeb meem hauv nws tus kheej, zoo li lwm cov khoom lag luam muaj cov carbohydrates yooj yim. Lawv nquag siv thiab tswj tsis siv yog tsim kev puas tsuaj.

Tsis muaj dab tsi zoo dua li noj ib lub txiv tsawb tom qab kev hnyav ua. Lub cev xav tau nrawm dua, uas cov suab thaj hauv nws yuav kho tau zoo. Tab sis tsis tas yuav noj lawv rau pluas tshais lossis pluas su. Txhua yam koj yuav ua tiav yog qhov muaj feem thib noj cov zaub mov carbohydrates thaum cov protein thiab cov rog rog rov ntxiv koj cov rog rog thiab ua rau koj lub duav.

Lawv kuj tseem yuav ua rau muaj teeb meem nyob hauv txoj kev ua neej tsis txaus, thaum muaj kev hnyav ntawm cov metabolism yuav ua rau cov rog rog "rau hnub los nag." Hniav qab zib - nws yog lub sijhawm los xav txog koj tus cwj pwm thiab kawm paub yuav ua li cas kom tshem tau cov kev ntshaw mus rau khoom qab zib.

Saib xyuas koj tus kheej cov lus qhia ntawm cov khoom noj kom zoo

Glycemic Index Ntxhuav

Txhawm rau nrhiav qhov tseeb nqi ntawm GI cov khoom lag luam (nqaij, txiv hmab txiv ntoo, cereals, zaub, thiab lwm yam) muaj peev xwm tsuas yog nyob hauv chav kuaj mob, yog li peb tau sim los sau tag nrho cov kem uas koj tuaj yeem kos cov ntaub ntawv no. Koj siv tau tshawb cov lusli qub txheeb cov ntaub ntawv hauv kab ntawv nyob ntawm nws kev txiav txim.

Yuav ua li cas los xam glycemic load

Los xam lub glycemic load, tus nqi ntawm carbohydrates nyob rau hauv cov khoom, feem loj, thiab GI yog siv. Noj, piv txwv li, ib qho kua txiv - nws glycemic Performance index yog 38, hauv 100 grams nws muaj 13 grams ntawm carbohydrates. Hauv qhov no, lub glycemic load los ntawm kev noj 100 grams yuav muab xam raws li:

Lub thauj khoom los ntawm kev ua piv txwv 250 grams yuav yog li 5 * 2.5 = 12.5 GN

Tus nqi niaj hnub ntawm glycemic load

Kev noj haus txhua hnub ntawm glycemic load yog 100 rau tus neeg noj qab haus huv, rau cov neeg noj zaub mov ntawm kwv yees li 33 GN. Thaum xam xyuas qhov tshuaj txhua hnub, lub thauj khoom ntawm tag nrho cov khoom noj muaj txiaj ntsig thiab lawv cov nyiaj tau sau ua ke.

Siab load: 20 thiab saum toj no,

Thauj khoom nruab nrab: 11-19,

Kev thauj khoom qis: 10 thiab tsawg dua.

Cov cai ntawm GN nyob rau hauv kev noj zaub mov noj txhua hnub yog 100, qhov tsis sib txawv ntawm qhov nruab nrab yog suav tias yog 20, uas yog: tsawg glycemic load nrog kev noj tag nrho ntawm 80 GN thiab siab kawg ntawm 120 GN,

Dab tsi siv: glycemic Performance index lossis thauj khoom?

Ntawm chav kawm, thauj khoom yog yooj yim dua thiab yooj yim rau siv. Tab sis qee qhov xwm txheej, nws tsis tshua pom thiab siv tau zoo dua li qhov ntsuas, tshwj xeeb rau cov neeg muaj ntshav qab zib. Qhov tseeb yog tias kev noj zaub mov noj raws li qis glycemic load tuaj yeem hu ua sib xyaw - ntawm ib sab nws yog tag nrho ntawm cov carbohydrates qeeb (lossis nqaij uas GN nyob ze rau 0), thiab ib feem ntawm cov khoom noj sai. Kev faib tawm niaj hnub hloov tawm tsis sib xws - muaj lub qhov siab loj. Rau cov ntshav qab zib thiab rau qhov poob phaus, koj yuav tsum siv ob qho glycemic index thiab thauj khoom. Hauv qhov no, koj tuaj yeem tswj tau qhov tseeb ntawm cov ntshav qab zib thiab kom muaj lub zog txaus los ntawm lub cev.

Txoj kev sib pauv hloov mus li cas

Txhawm rau kom nkag siab qhov ua rau muaj dab tsi tshwm sim, koj yuav tsum pib nrog lub cev tsev kawm ntawv sib nrug. Ib qho ntawm cov tshuaj hormones tseem ceeb koom nrog cov txheej txheem hauv metabolic yog cov tshuaj insulin.

Nws yog qhov zais cia los ntawm daim tawv nqaij thaum ntshav qabzib cov ntsiab lus ntawm lub cev nce. Cov tshuaj Insulin ua raws li kev tswj hwm ntawm cov metabolism thiab cov piam thaj tsim nyog rau lub cev metabolism ntawm cov carbohydrates, cov rog thiab cov protein.

Cov tshuaj hormone txo qis nyob rau hauv cov ntshav, thiab tseem ua rau nws thiab pab nws nkag mus rau cov leeg nqaij thiab cov rog ua ke, yog li ntawd, thaum cov insulin hauv cov ntshav qis, tus neeg tam sim ntawd xav. Qhov no ua haujlwm raws li tus txheej txheem hauv qab no:

Kev ua kom tau carbohydrate ntau ntxiv cov tshuaj insulin thiab txo qis hormone glucagon, kuj tsim tawm los ntawm kev txiav tawm
Glucagon txhawb nqa qhov kev hloov pauv uas tshwm sim hauv lub siab, qhov twg glycogen ua qabzib.
Qhov ntau dua ntawm cov piam thaj hauv cov ntshav, cov insulin ntau dua rau hauv cov ntshav, uas ua rau muaj kev pheej hmoo ntawm cov piam thaj thauj los ntawm insulin mus rau adipose ntaub so ntswg.
Yog li, nws yog ib qho tseem ceeb kom ntseeg tau tias cov piam thaj hauv lub cev yog qhov qub thiab tsis nce ntxiv.

Cov ntaub ntawv dav dav

Lub glycemic Performance index cais cov khoom noj carbohydrates, nyob ntawm seb lawv nce qabzib ntau ntawm cov neeg thauj mitochondria. Qhov ntau dua ntawm glycemic index, qhov nrawm dua dhia hauv cov piam thaj ntawm kev thauj mitochondria tshwm sim. Lub glycemic Performance index yuav siv sij hawm 0-100 lub ntsiab lus (0 tsis cuam tshuam rau cov piam thaj ntawm kev thauj mitochondria, 100 ntawm yog feem ntau).

Txawm li cas los xij, glycemic index tsis qhia tag nrho daim duab. Yog tias cov zaub mov muaj cov carbohydrate ntau, nws tseem yuav muab cov piam thaj siab ntxiv ntawm kev thauj mitochondria, txawm tias nws muaj qhov ntsuas qis glycemic. Nws nyob ntawm no tias glycemic load tshwm sim. Gl yuav siv mus rau hauv tus lej tus naj npawb thiab kev ntsuas ntawm carbohydrates ntawm glycemic Performance index los muab cov duab ua tiav ntau dua ntawm cov nyhuv ntawm kev thauj mitochondria ntawm cov piam thaj.

Dab tsi no txhais tau rau hauv cov lus yooj yooj yim? Qhov tseeb, glycemic load yog ib feem pua ntawm cov nyiaj ntawm ntshiab carbohydrate hauv cov ntshav txheeb ze rau glycemic Performance index. Thiab, yog pom los ntawm qhov kev pom ntawm lub tswv yim, tom qab ntawd lub glycemic load thiab tsis glycemic index ntawm txhua qhov txiav txim qhov tseeb seb cov suab thaj uas tau los ntawm cov khoom yuav muab zom rau hauv glycogen, seb nws yuav siv los ua lub zog ntshiab, lossis hloov mus ua adipose nqaij molecules.

Qhov tseeb nthuav: tsis zoo li glycemic Performance index, qib ntawm glycemic load tsis yog nyob ntawm tus txheej txheem ntawm kev ua noj ua haus, txij li yuav luag txhua tus nqi ntawm carbohydrates, txawm tias muaj kev hloov pauv hauv cov ntsiab lus calorie, tseem tsis hloov.

Nws ua haujlwm li cas?

Qhov ntau dua tag nrho cov nqi ntawm glycemic load rau ib hnub twg, cov kua dej ntau ntxiv yuav muab zais rau hauv cov lus teb rau cov carbohydrates no. Nws ua haujlwm raws li hauv qab no:

Cov tshuaj insulin raug tso tawm hauv kev teb rau cov khoom noj carbohydrates hauv kev noj haus.
Tshwj xeeb, insulin ntau dua yog zais ua kom sai dua cov zaub mov glycemic.
Insulin hloov cov piam thaj mus rau cov rog rog, uas yuav raug hlawv raws li roj.
Alpha-glycerin phosphate yog tau los ntawm cov piam thaj thaum nws raug hlawv rau roj.
Glycerin (los ntawm alpha-glycerol phosphate) khi cov roj ntsha thiab khaws cia rau hauv cov roj ntsha ua triglycerides, lub ntsiab lus koj tau fatter.
Tsis tas li ntawd, cov piam thaj, uas tsis siv los ntawm lub zog, yuav hloov dua siab los ntawm daim siab thiab khaws cia raws li triglycerides hauv daim ntaub adipose (dua, koj dhau los ua tuab).

Yog li, yog tias peb tuaj yeem noj cov khoom noj carbohydrates uas maj mam tawg thiab muab cov nplaim tawm zuj zus, tsis hais tawm hauv insulin ntau dua, peb tuaj yeem ua qhov nce ntawm cov leeg nqaij, txo qhov nce hauv cov rog.

Glycemic load hauv kev ua kis las

Yuav ua li cas txhua qhov kev paub no tuaj yeem siv rau hauv kev ua kis las, piv txwv li, hauv crossfit? Thaum xub thawj siab ib muag, lub glycemic load kev xyaum tsis cuam tshuam rau kev ua kis las rau txhua txoj kev thiab tsis hloov pauv kev noj haus nyob rau txhua txoj kev. Nws tsuas luv daim ntawv teev npe ntawm cov khoom lag luam uas koj tuaj yeem noj rau cov neeg poob phaus, lossis rau ib pawg ntawm kev ua haujlwm siab ua kom muaj nqaij muaj zog rau cov neeg ncaws pob. Tab sis qhov tseeb, txhua yam muaj ntau dua qhov nyuab.

Yog li, piv txwv li, noj cov xwm txheej classic nrog kaw ntawm lub qhov rai carbohydrate. Yuav kom kaw qhov rais carbohydrate, cov khoom lag luam loj uas muaj cov lej siab glycemic thiab cov glycemic load tsawg yog ib txwm siv. Cov no suav nrog:

Protein tov rau hauv cov kua txiv.
Cev rau ntawm dej.
Cov kua txiv.
Tsawb
Lwm yam txiv hmab txiv ntoo.

Tab sis puas yog txoj cai ntawd? Txawm hais tias muaj glycemic siab siab, lub plab zom mov siv sij hawm ntau mus zom cov zaub mov lojCov. Thiab, yog li ntawd, txoj kev tig rov qab yuav yog qhov kev xaiv zoo tshaj plaws. Cauj carbohydrate nrog siab tshaj plaws glycemic load, me ntsis diluted nrog dej. Vim li cas thiaj? Nrog ntau dua glycemic load nrog sib xyaw glycemic Performance index, koj yuav xav tau tsawg dua ntawm cov phiaj khoom mus kaw lub qhov rai, yog li ntawd, cov txheej txheem kev zom zaub mov tseem yuav mus nrawm dua, thiab, yog li ntawd, kev rov ua tiav ntawm glycogen yuav pib hauv 5-7 feeb, thiab tsis nyob hauv 20-30. Ntawm qhov tod tes, cov zaub mov nrog qis dua glycemic load, txawm tias noj hauv ntau dua, txo qhov kev pheej hmoo ntawm cov rog rog, tab sis txo kev loj hlob ntawm glycogen thiab sarcoplasmic hypertrophy.

Qhov xwm txheej tom ntej no yuav tau txiav txim siab glycemic load rau ntawm kev noj zaub mov ntau rau kev ziab. Ntau zaus, cov khoom noj carbohydrate tsis pub dawb yog siv rau kev ziab. Los yog qhov kev xaiv nyuaj dua - kev xaiv ua tej yam ua kom yuag. Hauv thawj rooj plaub, peb ua tiav peb tus kheej cov glycogen ua tiav, thiab nrog txaus cov protein ntau txaus, peb txo cov txheej txheem catabolic, muab lub cev tso rau hauv cov rog. Tab sis txawm li cas los xij, txawm hais tias tag nrho cov no, qhov tsis muaj suab thaj hauv cov ntshav muaj qhov cuam tshuam tsis zoo rau kev noj qab haus huv, kev nyob zoo thiab lub siab.

Softer kev noj haus cov zaub mov feem ntau tsis muab cov txiaj ntsig zoo li no, thiab lub cev tswj tau yoog kom yuag, uas ua rau lub cev yuag qeeb. Tab sis muaj ib txoj kev thib peb. Qhov no yog txoj kev ua kom muaj kev txwv tsis pub kom yuag ntau, tsis muaj kev txwv txog carbohydrate. Tsuas yog yuav tau txiav txim siab yog GI thiab GN.

Yog tias koj ntxiv cov khoom noj nrog qhov qis GI thiab GN rau koj cov zaub mov tsis zoo, koj tuaj yeem sib cuam tshuam qhov tsis muaj carbohydrates, thaum tsis tau ntxiv cov khw muag khoom glycogen. Lub cev yuav raug dag, tau txais qee qhov nyiaj ntawm cov khoom noj khoom haus kom yooj yim, nws yuav xav tias tsis muaj kev tshaib plab, uas txhais tau tias nws tsis tsim nyog los txhim kho lub cev lub cev sab hauv rau cov kev xav tau tshiab. Nyob rau tib lub sijhawm, cov zaub mov tsawg tsawg ntawm GN thiab GI (cov zaub mov muaj fiber ntau, uas yog, zaub ntsuab, uas muaj qhov ntsuas me me, ob qho tib si load thiab ntsuas), yuav tsis cia cov calories mus rau glycogen. Ntawm qhov tsis sib xws, tag nrho cov zog yuav siv, thiab lub cev yuav ua kom cov nqaij rog rog tag nrho, tos kev noj zaub mov tom qab. Tab sis qhov tseem ceeb tshaj plaws yog lub sijhawm kev puas siab puas ntsws cuam tshuam nrog kev tshaib kev nqhis uas tshwm sim rau txhua tus neeg uas pib txwv lub zog tseem ceeb hauv lawv cov kev noj haus - carbohydrates.

Zoo, tus classic yog qhov txuas ntawm glycemic load nrog txheej ntawm cov leeg nqaij. Thaum xub thawj siab ib muag, cov ntsuas no tsis txuas nrog txhua txoj kev. Tab sis rau kev ua tiav kev muaj kev vam meej ntawm kev muaj ntau ntawm cov nqaij nqaij, koj yuav tsum tsis txhob saib tsis tas li ntawm cov protein thiab calories ntau, tab sis kuj tseem muaj cov qib siab ntawm cov txheej txheem metabolic. Qhov tseeb, tsis hais koj yuav yog ectomorph, lossis endomorph, lossis txawm tias lub txiaj ntsig mesomorph, koj tseem yuav tsum noj 5 txog 9 zaug hauv ib hnub. Thiab nws yog qhov tseeb hais tias nrog cov khoom noj kom zoo hauv cov khoom noj, uas tus kws qhia pom tseeb, tsis tas siv cov nce lossis cov protein, qhov txiaj ntsig zoo li no tsis tuaj yeem ua tiav. Vim li cas? Yog lawm, vim hais tias nws lub cev tsis yooj yim rau lub cev zom cov zaub mov no, nws tseem tsis tau siv rau lub zog yav dhau los, zoo li nws tau muab rau yav tom ntej.

Tab sis cov txheej txheem no tuaj yeem txhawb siab - los ntawm kev noj 200 grams ntawm cov khoom lag luam nrog lub siab glycemic index thiab tsis tshua muaj glycemic load, koj ua rau cov tshuaj tiv thaiv insulin uas tsis tsuas cuam tshuam nrog cov ntshav qab zib hauv ntshav tab sis kuj tseem yuav pab muab lub zog uas tau los ntawm kev noj mov dhau los ua glycogen. Qhov no yuav ua rau nws muaj peev xwm tswj cov roj ntsha tseem ceeb uas tsis tas siv cov khoom noj muaj txiaj ntsig ntawm kev ua si, tswj kom muaj qhov sib npaug ntawm cov protein ntau thiab cov carbohydrates, thiab tseem ceeb tshaj, nrog cov ntshiab calorie suav, ua tiav daim ntawv zoo nkauj puam tsis muaj kev noj haus tshwj xeeb.

Yog tias koj hnyav xam koj cov khoom noj khoom haus tsis yog los ntawm cov ntsiab lus tsis muaj calorie thiab carbohydrates hauv nws, tab sis kuj los ntawm ntau cov kev hloov pauv uas tso cai rau koj kom ua tiav cov txiaj ntsig xav tau sai dua, ces koj yuav tsum to taub tag nrho cov kev sib raug zoo ntawm lub rooj.

Glycemic Performance index qib. Qhov pib tseem ceeb uas txiav txim siab tus nqi ntawm kev zom ntawm ib qho khoom hauv koj lub cev.
Tag nrho cov calories. Qhov yooj yim tseem ceeb uas tso cai rau koj los tsim cov phiaj xwm khoom noj khoom haus kom zoo nyob ntawm seb hom monosaccharide muaj nyob hauv cov khoom.
Carbohydrates. Tus nqi tag nrho ntawm cov ntshiab ntshiab polysaccharides hauv cov khoom. Qhov zoo tshaj yuav.

Thiab tsuas yog cov glycemic load yog lub hauv paus thib ob uas txiav txim siab tsuas yog qhov sib piv ntawm glycemic index thiab muaj cov carbohydrates ib qhov hnyav tag nrho ntawm cov khoom. Koj tsis tas yuav mus kev deb ua piv txwv.

Cov piam thaj (i.e. qab zib) muaj glycemic siab (sib npaug rau 100), thiab ib 100 grams cov khoom ntshiab muaj yuav luag 100 grams ntawm carbohydrates. Raws li, nws cov glycemic load yog 100 cov ntsiab lus ib 100 grams. Nyob rau tib lub sijhawm, cov kua txiv hmab txiv ntoo muaj qis dua glycemic load ntawm tib tus nqi nqus. Ntawd yog, cov piam thaj ntshiab hauv 100 grams kua txiv tsuas yog 3.7 grams.Thiab qhov ntawd txhais tau hais tias, txhawm rau kom ua tiav cov theem ntawm glycemic load, uas tau qhia hauv kev noj zaub mov, koj yuav tsum tau haus ntau tshaj 100 grams kua txiv, thiab nrog tib glycemic index nrog ntshiab qab zib, cov kua txiv yog ntau dua rau tig mus rau hauv glycogen, lossis yuav siv los ua lub zog siv roj, thaum suab thaj noj nyob rau hauv tib cov nyiaj yog yuav tau txais nws ua tiav daim ntawv nyob rau hauv daim ntawv ntawm triglycerides.

Khoom	Thauj khoom	Qhov ntsuas	Calorie cov ntsiab lus	Carbohydrates
Sorrel, zaub ntsuab	0.5	10	33	3.7
Siav Cov Lentils	7	30	117	30
Boul zaub qhwv tsis muaj ntsev	0.7	15	38	5
Cauliflower	0.5	10	35	5
Taum Muag	8	50	137	30
Taum	5	50	70	10
Dill	0.5	10	31	5.1
Ci Taub Hau	3.3	75	33	5.5
Ua Tsuag Ntau	3.1	75	35	5.3
Taum ntsuab	0.55	15	35	3.7
Asparagus	0.7	15	30	3.8
Taum mog	3.7	15	380	18
Sunflower noob	0.3	10	573	5
Stewed beets, caviar	7.8	75	107	13.3
Hau beets	5.7	75	58	8.8
Beetroot	3.7	30	53	8.8
Nplooj zaub pob	0.3	10	15	3.8
Radish	1	15	35	7.5
Radish	0.5	15	17	3.5
Zaub ntsuab noj	3.8	55	88	7.1
Nyoos cov txiv lws suav	0.5	10	18	3.8
Zaub txhwb qaib	0.8	10	58	8
Pickled dib	0.3	30	13	1.7
Fresh cucumbers	0.7	30	17	3.7
Raw carrots	3.5	35	51	10
Bo carrots carrots	5.3	85	35	5
Txiv ntseej dub	0.8	15	175	7
Dos	0.8	10	50	8
Ntsuab dos (tis)	1	15	33	7
Liab kua txob	3.5	15	75	15.8
Raw qos yaj ywm	10.5	75	70	17
Jacket boiled qos yam tsis muaj ntsev	13.3	77	83	17
Raw zaub qhwv	0.7	10	35	7
Sauerkraut	0.33	10	18	3.3
Braised dawb pob	1.5	15	75	8.7
Zucchini, zucchini	0.5	15	17	3.1
Tsoo caviar	7.1	75	83	8.1
Fried zucchini	5.8	75	83	7.7
Siav zucchini	3.3	75	15	3
Cov kua txob ntsuab	0.57	10	30	5.7
Tshiab ntsuab peas	5.8	50	73	15.5
Fried cauliflower	0.15	35	130	0.5
Fried nceb	0.7	31	73	3.8
Mushroom kua zaub	0.3	30	37	1.3
Bocc broccoli yam uas tsis muaj ntsev	0.7	15	35	5
Zaub paj zaub	0.7	10	35	7
Taum	3.3	35	70	8.5
Stewed txaij	0.7	15	35	5.5
Ci eggplant	1.37	30	78	7.8
Fried eggplant, caviar	1.8	30	85	8.8
Txaij	0.7	10	35	7
Txaij Caviar	3.1	50	157	5.1
Avocado	1.35	15	170	8

Nws puas yog qhov tsim nyog los tswj qib?

Tab sis puas yog nws yuav tsum tau saib cov khoom nrog lub glycemic load tsawg, thiab cov glycemic load hnyav rau tus neeg uas tsis paub meej tswj tag nrho cov calories kom tsawg? Tsis yog. Txawm hais tias crossfit, qib ntawm glycemic load yog qhov tob thib ob hauv kev noj haus, thiab pom tau hais tshwj xeeb ntxiv rau cov neeg uas xav txog glycemic Performance index. Ob lub ntsiab lus no yog inextricably txuas, thiab yog tias koj siv ntau ntawm cov khoom lag luam nrog qis glycemic load, tab sis siab glycemic Performance index, qhov no yuav ua tau zoo tib yam li thaum ib tus neeg noj tsawg dua cov khoom uas muaj qhov ntsuas qis, tab sis muaj lub siab nce.

Feem ntau glycemic load tsuas yog txhais tau tias ntawm kev tswj lub net kom tsawg ntawm carbohydrates (los yog fructose), thiab, raws li, pab tswj cov tshuaj insulin hauv lub cev. Tsis ceev, tab sis siv.

Yog tias koj tsis raug kev mob ntshav qab zib mellitus, thiab lwm yam kev tsis txaus siab uas koj xav tau kom nruj tswj hwm theem ntawm cov piam thaj hauv cov ntshav, zis thiab lwm yam hauv nruab nrog cev, koj tsis tas yuav saib xyuas cov glycemic load. Txawm li cas los xij, kev nkag siab txog kev ua haujlwm ntawm lub luag haujlwm ntawm no thiab nws txoj kev sib raug zoo nrog cov txiaj ntsig hauv kev nce qib thaum kev ua si lub hom phiaj tau tiav, pab txhim kho kev noj zaub mov kom raug, thiab tsom tsis yog tsuas yog cov ntsiab lus tsis muaj txiaj ntsig ntawm carbohydrates, thiab tsis tsuas faib lawv mus rau qhov nrawm thiab qeeb - tab sis kuj faib rau cov uas thauj koj mob siab los tsis ua.

Cov zaub mov glycemic thauj khoom yog cov qhia tseem ceeb uas pab ntau tus neeg kho lawv cov zaub mov kom raug. Txawm hais tias tag nrho cov txiaj ntsig pom tseeb, qee lub sijhawm nws tau ua tib zoo suav nrog glycemic load nrog rau cov ntsuas uas ua rau cov neeg mob ntshav qab zib muaj sia nyob ntev dua.

Hauv cov lus yooj yim heev, qib ntawm glycemic load yog qhov tseem ceeb hauv qhov chaw uas lub qhov rai carbohydrate raug kaw, thaum koj xav tau kom raug xam qhov tseeb ntawm cov khoom noj carbohydrates kom rov ua tiav glycogen, nrog rau qib ntawm cov roj synthesizing factor. Thiab tseem ceeb tshaj - tsis yog yam ntawm glycemic Performance index thiab thauj khoom cuam tshuam rau nws cov txiaj ntsig. Yog li cov khoom lag luam nrog tus nqi qis heev - fructose, txawm tias pom tseeb pom tseeb, yuav muaj kev phom sij ntau dua, txij li nws tawg yam tsis siv tshuaj insulin thiab yuav luag ib txwm hloov mus rau hauv cov rog ntshiab. Yog li qhov tseeb hais tias txiv hmab txiv ntoo muaj kev noj qab haus huv yog lwm qhov kev xav ntawm cov neeg pib kev noj haus. Hauv cov qoob loo ntau, cov txiv hmab txiv ntoo muaj kev txaus ntshai rau tus neeg ncaws pob uas ua raws li kev noj zaub mov nruj dua li qab zib thiab Coca-Cola.

Kev zom zaub mov metabolism

Ua ntej txiav txim siab qhov twg glycemic load los qhov twg los, cia peb nco qab li cas lub cev ua li cas cov carbohydrates nkag mus rau hauv lub cev nrog rau cov kev txwv tsis txaus rau cov calories.

Khoom noj khoom haus, tsis hais txog nws hom, yog fermented hauv peb thaj chaw.
Ntxiv mus, twb nyob rau theem ntawm kev mob plab zom mov, lub cev sai sai cov zaub mov uas tuaj yeem hloov mus ua kua nplaum - qhov huv ntawm lub zog.
Tag nrho cov no ua rau muaj kev nce ntxiv hauv cov ntshav qab zib (piam thaj).

Qhov no yog thawj theem ntawm kev ua carbohydrate. Ntxiv mus, nyob rau hauv tus ntawm insulin, glycogen depots tau qhib, qhov twg tag nrho cov piam thaj mus. Tab sis ob peb tus neeg xav tias ntau dhau los ntawm kev ua suab thaj qeeb hauv kev rhuav tshem cov ntaub so ntswg adipose. Tseeb, nyob rau hauv parallel nrog kev nce ntxiv nyob rau hauv insulin ntau lawm, kev tsim cov glucagon, ib qho enzyme ua lub luag haujlwm rau kev hloov pauv ntawm glycogen rov qab mus rau cov kua nplaum, yog qhov qeeb qeeb. Thiab yog tias cov theem ntawm cov tshuaj insulin nyob ntawm tus nqi nce ntawm cov piam thaj hauv cov ntshav, tom qab ntawd qib ntawm glucagon - tsuas yog nyob ntawm seb cov khoom noj npaum li cas. Glycemic load tswj qhov kev txo qis hauv qib ntawm glucagon hauv cov ntshav, uas txhais tau tias nws txiav txim siab txog qib thiab cov piam thaj hloov mus rau hauv glycogen.

Hauv cov lus yooj yooj yim

Thiab tam sim no cia peb tham hauv cov lus yooj yim hais txog dab tsi nws yog - glycemic load. Xav txog cov txheej txheem cov khoom noj uas tsis yooj yim thiab lawv txoj kev cia siab rau qhov ntau thiab zoo ntawm cov carbohydrates, tag nrho cov txheej txheem tuaj yeem hloov mus rau ob lub tswv yim yooj yim.

Lub glycemic Performance index yog tus nqi ntawm cov piam thaj kev nkag siab hauv cov zaub mov uas tawg.
Thiab lub thauj khoom nws tus kheej yog qhov feem pua ntawm cov carbohydrates uas los ntawm cov zaub mov mus rau hauv cov hlab ntshav.

Txhua yam yog yooj yim - ceev thiab ntau ntau. Nws yog ib qho tseem ceeb kom nkag siab tias lub nra nws tus kheej kuj tseem muaj lub ntsiab lus thib ob. Uas yog, kev thauj khoom ntawm daim siab ua rau koom nrog kev noj ntawm cov rog thiab cov zaub mov ua kom sov.

Qhov qis dua glycemic load, qis dua qhov feem pua ntawm cov piam thaj ntshiab hauv lub cev.
Qhov qis dua qhov ntsuas no, ua kom lub plab zom mov zoo dua.

Cov lus sau cia: tag nrho cov kev hloov pauv thiab cov ntsiab lus tau hais hauv tsab xov xwm tau nthuav tawm hauv cov qauv yooj yim kom yooj yim.

Yuav suav li cas?

Li cas los xam glycemic load Performance index? Txawm hais tias muaj teeb meem nyuaj los ntawm kev txiav txim siab thiab lub luag haujlwm tseem ceeb hauv kev teeb tsa cov phiaj xwm khoom noj khoom haus, cov mis yooj yim tso cai rau koj los laij lub nra yog glycemic Performance index khoo qhov feem pua ntawm cov ntsiab lus carbohydrate hauv cov khoom.

Tseem Ceeb: rau cov uas tsis muaj lub rooj ua tiav ntawm peb peb ntu, kev tawm tswv yim. Siv kab lus rau lub rooj ua kom laij cov ploj ploj. Piv txwv, muaj glycemic load thiab glycemic index - koj tuaj yeem suav qhov feem pua ntawm carbohydrates. Los yog muaj cov glycemic load parameter thiab qhov feem pua ntawm cov ntsiab lus carbohydrate, koj tuaj yeem suav qhov glycemic index. Rau kev yooj yim, ib txwm nthuav qhia cov kev txwv no ua tus qauv ntawv. Kaw qhov ntsuas qhov xav tau ua rau nws yooj yim pom qhov yuav muab khoo / faib los ntawm.

Xav txog ib qho piv txwv ntawm kev txiav txim siab glycemic load.

Muaj cov khoom lag luam 2 khoom. Qhov thib ib yog, hais, lub siab ntev-carb pastry - ib lub donut muaj 80 g ntawm carbohydrates thiab muaj GI ntawm 95. Qhov thib ob yog cov txiv ntoo uas nws GI yog tib 95, tab sis cov ntsiab lus carbohydrate tsuas yog 6.6. sib npaug. Nws tsuas yog ib qho tseem ceeb kom xav txog tus nqi noj. Tab sis yog tias koj xam glycemic load ntawm txhua ntawm lawv, peb tuaj yeem xaus tias lub donut muaj qhov siab glycemic load - txog 76, tab sis cov txiv ntseej tsuas yog 6.27.

Vim li cas cov glycemic load qhia maj maj?

Xav txog qhov glycemic load ntawm cov khoom thiab nws cov cai hauv ib hnub, peb tseem tsis tau piav qhia vim li cas cov parameter no xav tau rau cov neeg ncaws pob thiab vim li cas nws thiaj li tseem ceeb. Txhawm rau kom nkag siab, cia peb nkag mus tob rau hauv cov txheej txheem biomechanical.

Ib lub sijhawm, lub siab tsuas yog ua tau qee yam qab zib. Qhov no kuj siv rau insulin ntau lawm. Piv txwv li, kev nce siab ntau dhau hauv cov ntshav qab zib tuaj yeem ua rau cov ntshav qab zib tsis txaus nrog txhua qhov tsis zoo.

Nws yog ib qho tseem ceeb kom tswj tsis tau tsuas yog theem ntawm cov piam thaj hauv cov ntshav, tab sis kuj tseem muaj qhov siab tshaj plaws ntawm lub zog metabolism hauv lub hnub, tsis txhob catabolism. Qhov kev txiav txim siab thiab kev teev npe ntawm glycemic load yuav tsis tsuas yog tso cai rau koj kom thauj cov khoom noj roj uas muaj roj, tab sis kuj txiav txim siab lawv feem pua hauv cov tais diav uas tsis yooj yim. Nyeg, qhov no tso cai rau koj kom tshem tawm daim siab thiab nce cov kev zom ntawm lub zog.

Qee kis kis las tus neeg ncaws pob tuaj yeem pom tias nws muaj txiaj ntsig?

Thaum tswj lub cev khov kho thaum noj AS (kev nqus ntawm cov khoom muaj protein, thiab carbohydrates nrog GI siab tab sis tsawg GN).
Thaum tsim kom muaj calorie tsis muaj peev xwm nrog cov carbohydrates txoj.
Yuav kom tswj cov tshuaj insulin thaum noj keto.
Thaum txiav txim qhov feem pua ntawm carbohydrates nyob rau hauv cov tais diav tsis yooj yim.

Lub luag haujlwm tseem ceeb ntawm glycemic load parameter dhau los ntawm kev tawm tsam kev tiv thaiv suab thaj (ntshav qab zib) muaj peev xwm tswj tsis tau tsuas yog qhov hnyav, tabsis tseem muaj cov txheej txheem hauv lub cev hauv lub cev.

Siab thiab tsawg GN

Raws li peb tau hais ua ntej, glycemic load yog ib qho txiaj ntsig los ntawm cov lej glycemic. Nws txawv nrog lub zog zoo li tus ntsuas nws tus kheej. Piv txwv li, koj tuaj yeem nce lub glycemic load los ntawm kev ua cov khoom qub.

Nplej - qis thauj khoom.
Nplej porridge - load thiab Performance index yog siab dua vim kev kho cua sov cov nplej.
Thaj av semolina - qhov nruab nrab ntsuas thiab nce siab dua.
Tag nrho cov qhob cij ci - ib qho khoom tiav tiav - tsawg GI.
Cov hmoov nplej thiab hmoov nplej khoom - siab glycemic load.
Ci nrog qab zib - lub glycemic load, zoo li qhov ntsuas, ze rau 100.

Qhov tseeb nthuav: maltodextrin (zib suab thaj) vim nws cov khoom noj khoom haus yog cov khoom tsuas muaj ob qho tib si glycemic load thiab glycemic index saum 100.

Cov Tswv Yim Noj thiab Yooj Yim

Paub txog cov tsis muaj teeb meem ntawm glycemic load thiab nws cov kev cai ib hnub, Kuv xav kom muaj kev xaus yooj yim: qhov qis dua qhov ntsuas qhov ntsuas txhua hnub, zoo dua rau lub cev. Txawm li cas los xij, qhov no tsis muaj tseeb nkaus. Glycemic load, txawm hais tias nws nyob ntawm lub glycemic Performance index, txiav txim siab lub nra rau lub siab thiab tswj kev tsim khoom ntawm lwm yam khoom, uas yuav tsum muaj qhov sib npaug nrog insulin. Tag nrho cov glycemic load ib hnub nyob rau hauv raws li cov qauv ntawm kev noj zaub mov zoo yuav tsum tsis pub tshaj 100 cov ntsiab lus. Qhov no, nyeg, tsis yog tag nrho rau tus neeg nrhiav qhov hnyav los yog poob phaus.

Qhov laj thawj uas glycemic load tuaj yeem sib txawv, tshwj xeeb tshaj yog rau cov neeg ncaws pob, yog qhov tos cov kev sib cuam tshuam ntawm glucagon thiab insulin.

Cov tshuaj insulin yog yam tshuaj uas ua kom nws yooj yim, perforates hlwb, yog li txo cov ntshav qab zib. Raws li lub zog tshuav nyob rau hauv lub hlwb ntawm lub cev, kev cia siab rau hauv qab no yog qhov siv. Yog tias kev tshuav nyiaj yog qhov zoo, tom qab ntawd thaum cov insulin tso tawm, cov cell yuav rov qab nrog lub zog, thiab yog tias muaj calorie tsis txaus, ces cov insulin yuav ua rau lub hlwb ploj. Glucagon, ntawm qhov tod tes, tswj hwm tus txheej txheem ntawm hloov mus rau hauv lub zog cia rau hauv lub zog. Hauv lwm lo lus, yog tias muaj qhov siab glycemic load, ces cov txheej txheem no yuav raug tso tseg kom tiav, uas txhais tau hais tias txawm hais tias muaj qhov tsis zoo ntawm lub zog, qhov tawg ntawm cov rog hauv lub zog lossis tso tawm lub zog ntxiv yuav tsis yooj yim sua.

Piv txwv li: yog tias koj siv khoom qab zib ntau heev nyob rau hnub so, es tsis txhob muaj qhov xav tias yuav muaj zog ntxiv, ib tus neeg yuav poob rau hauv kev pw tsaug zog.

Qhov rov qab sab ntawm lub glycemic load tau yuav ua tau depletion thaum tswj siab glycemic Performance index. Thaum twg, vim yog qhov yuav luag tsis tuaj glycemic load, glycogen tseem tig mus rau hauv qabzib, vim qhov theem siab ntawm cov tshuaj insulin cov txheej txheem no ua rau ntau txog kaum zaus. Nyob rau hauv lem, txoj kev no ua rau tsis ntau heev rau poob phaus raws li yuav ua tau rau lub cev. Qhov no tshwm sim yog tias koj ua raws kev noj zaub mov nruj.

Ib qho piv txwv ntawm kev ua txhaum ntawm cov kev cai: cov zaub mov tsis muaj txiaj ntsig (carbohydrate-mono-diet), uas yuam koj haus kua ntau. Nyob rau hauv cov ntaub ntawv ntawm hloov cov kua dej yooj yim nrog rau kas fes dej qab zib lossis tshuaj yej (txaus ib me nyuam diav los tsim kom muaj qhov glycemic yam tsawg kawg nkaus nrog qhov ntsuas siab), lub sijhawm ua tiav kev nqus ntawm cov piam thaj nce nqi zog thiab ua rau glycogen depletion.

Yog li yuav ua li cas thiaj tswj tau GN thiab GI? Tus txheej txheem no yog tus neeg nruj me ntsis, thiab nyob ntawm qib ntawm kev tsim tawm ntawm cov kua dej thiab lwm cov tshuaj hormones thiab enzymes. Txawm li cas los xij, muaj cov qauv taw qhia uas koj tuaj yeem ntseeg tau.

Ib tus neeg coj kev ua neej nyob sedentary - GN ntawm 50 txog 80 ib hnub.
Ib tus neeg coj kev ua lub neej nquag - GN ntawm 100 txog 120.
Tus neeg koom nrog kev ncaws pob - GN ntawm 120 txog 150.
Kev ntaus kis las ntawm qhov hnyav - GN ntawm 150+ nrog GI sib haum.
Kev ncaws pob rau neeg ncaws - GN ntawm 15 txog 35.

Glycemic load khoom cov lus

Lub glycemic load rooj yog ib txwm muab nrog rau glycemic Performance index kom tsis txhob tau txais qhov tshaj ntawm cov calories los yog cov xwm txheej tau hais ua ntej.

Npe	Gi	Carbohydrates	GN	Calorie cov ntsiab lus
paj noob hlis noob qhuav	8	28.8	2.5	520
txiv laum huab xeeb	20	8.8	2.0	552
zaub paj ntsuab	20	2.2	0.2	24
nceb	20	2.2	0.2	24
nplooj ntoos zaub xas lav	20	2.4	0.2	26
zaub xas lav	20	0.8	0.2	22
txiv lws suav	20	4.8	0.4	24
txaij	20	5.2	0.5	24
ntsuab kua txob	20	5.4	0.5	25
dawb cabbage	20	4.6	0.5	26
qij	20	5.2	0.5	45
dos	20	8.2	0.8	42
tshiab apricots	20	8.0	2.8	42
fructose	20	88.8	20.0	480
plums	22	8.5	2.2	44
barley	22	24	5.2	205
txiv kab ntxwv qaub	22	5.5	2.4	45
txiv aws	22	22.4	2.5	48
chocolate dub (60% cocoa)	22	52.5	22.5	544
walnuts	25	28.4	2.8	600
skim mis	26	4.6	2.4	42
cov hnyuv ntxwm	28	0.8	0.2	225
txiv hmab	40	25.0	5.0	55
ntsuab peas. tshiab	40	22.8	5.2	64
Freshly nyem kua txiv kab ntxwv. qab zib pub dawb	40	28	6.2	68
mis 2.5%	40	4.64	2.4	52
txiv apples	40	8.0	2.4	46
kua kua txiv. qab zib pub dawb	40	8.2	4.5	48
mamalyga (pob kws pormeal)	40	22.2	8.5	84.5
dawb taum	40	22.5	8.5	224
nplej mov ci. rye qhob cij	40	44.8	26.5	228
txiv duaj	40	8.5	2.8	44
Berry marmalade tsis muaj qab zib. qab zib dawb jam	40	65	22.8	284
kua mis	40	2.6	0.52	40
tag nrho cov mis	42	4.6	25.0	58
txiv pos nphuab	42	5.4	2.0	44
hau xim taum	42	22.5	8.0	224
nyob kas poom pears	44	28.2	8.0	60
pears	44	8.5	4.2	42
nplej nplej. txhawv	44	56.2	28.5	420
yogurt ntuj 4.2% rog	45	4.5	2.2	55
yog-rog tsis muaj roj	45	4.5	2.2	52
cov mov ci	45	22.4	5.2	225
kua txiv puv luj. qab zib pub dawb	45	25.6	6.2	58
qhuav apricots	45	55	28.4	244
carrots nyoos	45	6.2	2.5	44
txiv kab ntxwv	45	8.2	2.8	40
figs	45	22.2	4.8	48
mis oatmeal	48	24.2	6.0	202
ntsuab peas. cov kaus poom	48	5.5	4.2	40
kua txiv txiv hmap. qab zib pub dawb	48	24.8	5.5	54
wholemeal spaghetti	48	58.4	22.5	404
txiv kab ntxwv qaub. qab zib pub dawb	48	8.0	4.8	45
tub raj	50	84	42.5	445
kiwi	50	4.0	2.0	52
mov ci. buckwheat pancakes	50	44.2	26.2	265.4
qab zib qos (qos yaj ywm)	50	24.5	6.4	52
tortellini nrog cheese	50	24.8	22.4	402
xoob buckwheat	50	40.5	25.4	254
spaghetti. nplej zom	50	58.4	28.6	404
dawb friable nplej	50	24.8	24.8	224
pizza nrog txiv lws suav thiab cheese	50	28.4	22.0	228.2
hamburger buns	52	54.6	42.8	400
twix	52	54	48.2	484
kua mis nyeem qaub	52	8.5	4.4	85
mis nyuj khov sundae	52	20.8	20.8	226
nplej hmoov nplej pancakes	52	40	24.8	225
ceg	52	24.5	22.0	282
daim txhuam cev ncuav mog qab zib	54	54.2	40.4	452
raisins	54	55	42.2	252
shortbread koob noom	54	65.8	48.2	458
kab laum	54	8.8	5.5	48
nplej zom nrog cheese	54	24.8	25.8	422
nplej nplej. txhawv	54	28.2	26.8	402
semolina	55	56.6	44.0	428
oatmeal. tseem muaj	55	55	46.0	450
butter khaub noom	55	65. 8	42.2	462
kua txiv kab ntxwv. npaj txhij	55	22.8	8.42	54
txiv ntoo ua ke nrog qab zib. whipped nrog qab zib	55	55.2	45.4	565
npawg tooj	55	64	46.5	458
oatmeal ncuav qab zib	55	62	48.2	446
txiv nkhaus taw	55	22.5	5.4	56
txiv puv luj	55	22.5	6.5	48
khob cij dub	55	40.6	25.5	206
tsawb	55	22	24.6	88
lub dib pag	55	8.2	5. 8	48
qos yaj ywm. hau "hauv teeb"	55	40.4	28.8	222
hau hav nplej	56	22.44	22.2	202
croissant	56	40.6	26. 4	445
hmoov nplej	58	58.8	46. 5	444
papaya	58	8.2	5.4	48
nyob kas poom pob kws	58	22.2	5.5	58
marmalade. jam nrog qab zib	60	60	48.0	255
mis nyuj chocolate	60	52.5	45.8	544
cov hmoov txhuv nplej siab. pob kws	60	68.2	54. 6	444
txhuv dawb. steamed	60	68.4	55.5	452
qab zib (sucrose)	60	88.8	58. 8	468
dumplings. ravioli	60	22	25.4	248
Coca-Cola kev npau suav. Tshawj	60	42	28. 4	20.5
Mars Snickers (Tuav)	60	28	22.5	440
qos yaj ywm hau	60	25.6	22. 6	82
pob kws hau	60	22.2	6.8	58
bagel nplej	62	58.5	42.2	284
millet	62	55.5	46.2	448
av hauv av ua ncuav	64	62.5	54.6	485
unsweetened wafers	65	80.2	50.8	405
taub dag	65	4.4	4.4	22.4
lub dib liab	65	8.8	5.5	48
donuts	65	48.8	28. 5	285
zucchini	65	4.8	4.6	24
granola nrog txiv ntoo thiab raisins	80	55.4	45.0	485.5
qos yaj ywm chips	80	48.5	48.8	542
pob keej	80	55.2	52.8	448
instant nplej porridge	80	65.2	58.5	450
zib ntab	80	80.4	62.4	424
mashed qos yaj ywm	80	24.4	22.8	64
daig	82	58	52.8	255
nyob kas poom los apricots	82	22	28.2	85
sai mashed qos yaj ywm	84	45	48.2	425
ci qos yaj ywm	85	22.5	20.82	206
khob cij dawb	85	48.5	42.4	248
pop pob kws	85	62	52.2	482
pob kws flakes	85	68.5	55.8	440
Fabkis buns	85	54	58.8	458
mov nplej	85	82.5	68.4	462
boiled carrots	85	28	24.6	5.2
dawb qhob cij	200	55	55.0	485
hnub tshiab	202	58.5	58.8	262
hnub tim qhuav	204	62.4	64.5	405
npias 2.8% cawv	220	4.4	4.8	44

Glycemic load yog qhov tseem ceeb uas ntau tus neeg tsis xav txog ob qho tib si thaum kos cov phiaj xwm khoom noj khoom haus, thiab feem ntau.Yog hais tias thaum xub thawj nws tau muab suav los ua qhov tsis tsim nyog uas tau pab tswj cov ntshav qab zib, hnub no cov neeg ncaws pob siv cov tshuaj ntxiv siv GN txhawm rau txhawm rau khaws cia ntawm glycogen lossis, hloov, thaum lub sijhawm muaj kev siv kom qhuav, thaum txhua tus lej suav.

Cov kho kho pom zoo kom koj tuav lub glycemic load parameter hauv nruab nrab, qhov no yuav tsis yog tsuas yog txhawj xeeb txog ntshav qab zib cov ntshav, tab sis kuj txo qis lub nra rau daim siab, uas ua rau lub neej ntev tuaj.

Dab tsi yog glycemic index?

Txhawm rau nrhiav pom thaum cov ntshav qabzib nce siab, nws muaj qhov khoom ntawd hu ua glycemic index (GI). Nws qhia txog cov zaub mov cuam tshuam li cas rau cov ntshav qab zib.

Txhua yam khoom muaj nws tus kheej qhov taw qhia (0-100), uas yog nyob ntawm seb nws tuaj yeem nce sai li cas rau cov ntsiab lus qab zib, cov lus yuav nthuav tawm hauv qab no.

Cov kua nplaum muaj GI ntawm 100. Qhov no txhais tau hais tias nws yuav nkag rau hauv cov hlab ntshav tam sim ntawd, yog li ntawd nws yog qhov ntsuas tseem ceeb uas txhua yam khoom sib piv.

GI hloov pauv txoj kev noj qab haus huv rau kev noj qab haus huv, ua pov thawj tias cov qos yaj ywm thiab buns tuaj yeem nce ntshav qabzib zoo ib yam li cov piam thaj ntshiab. Yog li, qhov no ua rau ischemia, phaus ntxiv thiab mob ntshav qab zib.

Tab sis qhov tseeb tiag, txhua yam muaj ntau yam ntxiv, vim tias yog tias koj ua raws li GI txoj cai, tom qab ntawd cov khoom txwv tsis pub suav nrog suav liab (GI-75), sib npaug rau donut index (GI-76). Tab sis qee qhov kuv tsis tuaj yeem ntseeg tias ib tus neeg yuav nce tib lub cev rog los ntawm kev noj lub txiv ntsej muag tsis yog lub ncuav.

Qhov no yog qhov tseeb, vim tias qhov glycemic Performance index tsis yog axiom, yog li koj yuav tsum tsis txhob cia siab rau nws hauv txhua yam!

Glycemic load yog dab tsi?

Kuj tseem muaj qhov ntsuas kom pab kwv yees seb cov piam thaj hauv ntshav siab yuav nce siab npaum li cas thiab ntev npaum li cas nws yuav nyob hauv lub cim siab. Nws yog hu ua glycemic load.

Cov txheej txheem rau suav nrog GN yog raws li hauv qab no: GI muab sib npaug los ntawm tus nqi ntawm carbohydrates, thiab tom qab ntawd muab faib los ntawm 100.

GN = (GI x carbohydrates): 100

Tam sim no, siv cov piv txwv ntawm cov qauv no, koj tuaj yeem piv cov GN ntawm donuts thiab cov txiv ntseej:

GI donuts = 76, cov ntsiab lus carbohydrate = 38.8. GN = (76 x 28.8): 100 = 29.5 g.
GI ntawm dib liab = 75, ntsiab lus carbohydrate = 6.8. GN = (75 x 6.8): 100 = 6.6 g.

Los ntawm qhov no peb tuaj yeem xaus tias tom qab noj ib qho zuj zus, ib tus neeg yuav tau txais cov piam thaj ntau 4,5 npaug dua li tom qab noj ib lub txiv cev.

Koj tseem tuaj yeem tso fructose nrog GI ntawm 20 ua piv txwv.Thaum thawj zaug, nws yog qhov me me, tab sis cov ntsiab lus carbohydrate hauv cov suab thaj txiv hmab txiv ntoo yuav luag 100 g, thiab GN yog 20.

Glycemic load ua pov thawj tias kev noj zaub mov nrog GI tsawg, tab sis muaj ntau cov carbohydrates rau qhov kev poob phaus yog qhov ua tsis tau zoo. Yog li, koj tus kheej glycemic load tuaj yeem tswj tau ntawm nws tus kheej, koj tsuas yog yuav tsum xaiv cov khoom noj uas muaj GI tsawg lossis txo qhov khiav ntawm cov carbohydrates ceev.

Cov khoom noj khoom haus kev ua noj ua haus tau tsim kom muaj cov theem ntawm GN rau txhua qhov ntawm cov zaub mov:

yam tsawg kawg nkaus yog theem ntawm GN txog 10,
nruab nrab - txij 11 txog 19,
nce - 20 lossis ntau dua.

Los ntawm txoj kev, tus nqi txhua hnub ntawm GN yuav tsum tsis pub dhau 100 units.

Nws puas tuaj yeem hloov GN thiab GI?

Nws yog qhov ua tau los dag cov kev ntsuas no vim yog daim ntawv uas ib cov khoom lag luam yuav siv. Kev ua zaub mov noj tuaj yeem nce GI (piv txwv li, GI ntawm pob kws flakes yog 85, thiab rau cov pob kws nws tus kheej yog 70, qos yaj ywm muaj glycemic index ntawm 70, thiab cov qos yaj ywm mos los ntawm tib cov zaub muaj GI ntawm 83).

Qhov xaus yog tias nws zoo dua rau noj cov zaub mov hauv cov ntawv nyoos (nyoos).

Kev kho cua sov kuj tseem tuaj yeem ua rau GI nce ntxiv. Cov txiv ntoo thiab zaub nyoos muaj GI me me ua ntej lawv ua tau siav. Piv txwv li, cov carrots nyoos muaj GI ntawm 35, thiab cov rhaub carrots muaj 85, uas txhais tau tias glycemic load nce. Cov lus hais ntxaws ntxiv ntawm kev sib cuam tshuam ntawm qhov ntsuas yuav raug nthuav tawm hauv qab no.

Tab sis, yog tias koj tsis tuaj yeem ua yam tsis tau ua noj, ces nws yog qhov zoo dua rau hauv rhaub khoom. Txawm li cas los xij, fiber ntau hauv cov zaub tsis raug rhuav tshem, thiab qhov no yog qhov tseem ceeb heev.

Cov fiber ntau muaj nyob hauv cov zaub mov, qhov qis dua nws qhov glycemic index. Ntxiv mus, nws raug nquahu kom noj txiv hmab txiv ntoo thiab zaub yam tsis tau muab rau ua ntej ua kev nyiam huv. Qhov laj thawj tsis yog nyob hauv qhov tseeb tias feem ntau ntawm cov vitamins nyob hauv daim tawv nqaij, tab sis kuj vim tias nws muaj fiber ntau.

Tsis tas li ntawd, cov khoom me me tau txiav, ntau dua nws cov glycemic index yuav dhau los. Hauv tshwj xeeb, qhov no siv rau cov qoob loo. Rau kev sib piv:

GI muffin yog 95,
loaf - 70,
cov mov ci ua los ntawm cov hmoov nplej wholemeal - 50,
tev nplej - 70,
cov hmoov nplej tseem ua khoom bakery - 35,
xim av mov - 50.

Yog li ntawd, poob phaus nws yog ib qhov tsim nyog kom noj cov khoom qab zib los ntawm cov nplej, ib yam li qhob cij ua los ntawm cov hmoov txhuv tag nrog ntxiv cov xua.

Acid pab ua rau kom qeeb ntawm cov txheej txheem kev nqus ntawm cov khoom noj los ntawm lub cev. Yog li ntawd, GI ntawm cov txiv hmab txiv ntoo tsis muaj txiaj ntsig tsawg dua li ntawm cov khoom siav. Yog li, GI ntawm qee yam zaub mov tuaj yeem raug txo los ntawm kev ntxiv cov dej qab zib hauv daim ntawv ntawm marinade lossis hnav khaub ncaws.

Thaum muab tso ua ke rau koj tus kheej noj cov zaub mov, koj yuav tsum tsis txhob dig muag ntseeg tias tsuas yog glycemic Performance index, tab sis glycemic load yuav tsum tsis yog qhov muaj feem thib. Ua ntej tshaj plaws, nws tsim nyog suav rau hauv cov ntsiab lus hauv caloric ntawm cov khoom, cov ntsiab lus ntawm cov rog, ntsev, amino acids, cov vitamins thiab minerals hauv lawv.