Haum cultura > Noj qab zib rau cov ntshav qab zib

“Koj hais, ntawm ob yam kev phem?” Kuv kuj muaj ib tug assortment! ”

Glycemic Khoom Taw Qhia.

Glycemic Index (GI) yog qhov ntsuas uas qhia tias nws yuav loj hlob npaum li cas. qab zib theem hauv cov ntshav tom qab noj cov zaub mov carbohydrates ib lossis lwm yam khoom. Hauv lwm lo lus, GI qhia muaj peev xwm carbohydrate cov khoom lag luam tshwj xeeb zom kom piam thaj.

Siab thiab qis glycemic indexes

Glycemic Index yog txiav txim siab los ntawm yam:

Cleavage tus nqi carbohydrates rau cov piam thaj. Nrog kev tawg sai sai, cov piam thaj ntau hauv cov ntshav ntawm ib lub sijhawm.
Qhov ntau ntawm cov carbohydrates, muaj peev xwm cais.

Siab Glycemic Index txhais tau hais tias tom qab noj cov khoom no, qib ntshav qab zib yuav mus txog siab tiajCov. Qhov taw qhia yog cov piam thaj hauv ntshav tom qab noj cov suab thaj. GI piam thaj yog muaj sib npaug 100 chav nyob. GI los ze zog 0 rau yog hais tias muaj kev hloov pauv tsis muaj piam thaj hauv ntshav. Raws li, feem ntau cov khoom yuav muaj GI los ntawm 0 txog 100. Tab sis muaj cov khoom lag luam nrog GI ntau dua 100, piv txwv li, npias, hnub tim, thiab lwm yam.

Glycemic Khoom Taw Qhia

Raws li cov lus pom zoo los ntawm cov koom haum thoob ntiaj teb (WHO, Lub Koom Haum Khoom Noj thiab Kev Ua Liaj Ua Teb (FAO), European Association rau Kev Tshawb Pom Kab Mob Ntshav Qab Zib (EASD), Australian National Council rau Kev Tshawb Fawb Kev Tshawb Fawb hauv Kev Noj Qab Haus Huv thiab Tshuaj (NHMRS), thiab lwm yam. Glycemic Index:

Tsawg GI (tsawg dua 55 units)
Nrog qhov nruab nrab GI (55-69 units)
Siab GI (tshaj 70)

Glycemic load.

Glycemic Qhov Ntsuas Qhov Ntsuas txiav txim siab txog qib kev hloov suab thaj thaum noj cov khoom noj carbohydrates ntawm qee yam khoom (piv txwv li, Kiwi GI yog 50, thiab pear GI yog 34). Tab sis cov khoom zoo ib yam no txawv cov nqi ntawm cov carbohydrates (100 g ntawm kiwi muaj 4 g ntawm carbohydrates, thiab 100 g ntawm pear muaj 10 g ntawm carbohydrates). Txij li cov ntshav qab zib hauv qib siab kuj tseem nyob ntawm seb muaj pes tsawg carbohydrates tawg rau cov piam thaj, nws yog qhov yuav tsum tau ua ob yam tseem ceeb – Gi thiab feem ntau kom muaj nuj nqis ib-zaug noj carbohydrates.

nws yog ib qho tseem ceeb kom paub qhov txawv hauv glycemic Performance index thiab glycemic load

Nws hloov tawm tias GI pom tias muaj kev sib piv ntawm cov carbohydrates hauv cov khoom lag luam tsuas yog nrog tib tus nqi ntawm cov carbohydrates ntim no. Yog li, siv cov tswvyim GI nkaus xwb, peb tsis tuaj yeem hais meej 100 grams ntawm yam khoom tshwj xeeb twg yuav nce peb cov piam thaj ntau dua? Lub tswvyim tau siv rau qhov no. Glycemic Load (GN / GL).

Glycemic load vam tias txoojGlycemic Index khoom rau kom muaj nuj nqis hauv nws carbohydrates, thiab txuas ntxiv cov haujlwm no muab faib los ntawm 100.

GN = (GI X nqi ntawm carbohydrates) / 100

Glycemic Load yog ntau lub hom phiaj ntsuas rau lub neej tiag tiag, li peb txhua tus ntsuas khoom noj feem ntau hauv grams thiab phaus, tsis yog ib txwm them sai sai rau cov lus sib xyaw ntawm cov khoom xyaw - BJU.

Glycemic load tseem muaj kev faib cov cai:

qis - txog li 10 units
nruab nrab - 11-19 units
siab - ntau tshaj 20 units

GN zaub mov noj zaub mov yog qhov ua tau los soj ntsuam thiab tswj nws qhov ntsuas ib hnub. Feem ntau, tag nrho txhua hnub glycemic load sib txawv dav - ntawm nruab nrab ntawm 60 thiab 180. Cov theem ntawm GN tag nrho, tsis pub dhau 80, yog suav tias yog qis, nruab nrab - los ntawm 81 txog 119, siab - 120 lossis ntau dua. Cov lus qhia txog kev noj zaub mov zoo - khaws cia rau hauv nruab nrab.

Ib qho piv txwv ntawm lub neej.

Rov qab rau peb cov kiwi thiab pears. Rau 100 g ntawm cov khoom no peb tau txais:

GN Kiwi = (50 * 4) / 100 = 2 units

GN pears = (34 * 9.5) / 100 = 3.4 units

Nws hloov tawm tias yog tias koj haus cov roj sib npaug ntawm cov pears lossis kiwi, pears yuav nce peb cov ntshav qab zib ntau dua li ntawm kiwi. Tib lub sijhawm, Glycemic Performance index qhia peb qhov txawv (GI kiwi> GI pears).

Glycemic load ntawm kiwi thiab pear

Yog li, peb tau txais kev lees paub tias qhov ntsuas Glycemic Load ntau tshaj yooj yim thiab tswv yim rau peb lub neej. Yog li no, thaum xaiv cov khoom lag luam los ntawm tus cwj pwm ntsuas rau ntawm ntshav qab zib, thiab chaw pib xaiv tshuaj insulin, koj yuav tau saib tsis yog Glycemic Index cov lustab sis kuj Glycemic Load rooj khoom.

Dab tsi yog glycemic index ntawm cov khoom (GI), yuav ua li cas thiaj paub thiab xam nws

Txhua tus paub txog kev faib khoom noj los ntawm keeb kwm ua zaub thiab tsiaj. Koj tseem tau hnov txog qhov tseem ceeb ntawm cov khoom muaj protein thiab cov kev piam sij ntawm carbohydrates, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Tab sis yog txhua yam yog li yooj yim nyob rau hauv no ntau yam?

Txhawm rau kom nkag siab meej ntxiv txog cov txiaj ntsig ntawm cov khoom noj khoom haus, koj tsuas yog xav tau kawm paub txiav txim siab qhov kev ntsuas. Txawm hais tias lub txiv hmab txiv ntoo Performance index muaj qhov sib txawv ntawm qhov loj me, nyob ntawm lawv hom, txawm hais tias lawv tau siv ntau yam khoom noj. Raws li kev xyuas, cov khoom noj siv mis thiab nqaij ua tshwj xeeb tsis meej xwm, cov zaub mov muaj txiaj ntsig ntawm qhov nyob ntawm, tshwj xeeb, ntawm hom ntawm lawv cov kev npaj.

Qhov ntsuas qhia tias tus nqi ntawm kev nqus ntawm cov khoom noj uas tau carbohydrate los ntawm lub cev thiab nce ntshav qab zib, hauv lwm cov lus, cov piam thaj uas tau tsim thaum ua kev zom. Nws txhais li cas hauv kev xyaum - cov khoom siv nrog qhov ntsuas siab zoo siab uas muaj qhov ntau ntawm cov suab thaj yooj yim, feem, lawv muab lawv lub zog rau lub cev sai dua. Cov khoom siv nrog qhov ntsuas qis, ntawm qhov tsis tooj, maj mam thiab sib txig.

Qhov ntsuas tau txiav txim siab los ntawm tus qauv rau xam GI nrog qhov sib npaug sib npaug ntawm cov ntshiab carbohydrate:

GI = Daim duab peb ceg thaj tsam ntawm thaj chaw tau kawm txog cov carbohydrate / Thaj Chaw ntawm thaj av pebcaug x 100

Rau kev yooj yim ntawm kev siv, lub ntsuas suav muaj 100 units, qhov twg 0 yog qhov tsis muaj carbohydrates, thiab 100 yog cov kua nplaum nyob hauv. Lub glycemic Performance index tsis muaj kev sib txuas nrog cov ntsiab lus calorie lossis qhov kev xav ntawm qhov puv, thiab nws kuj tsis yog tas li. Koom xwm cuam tshuam nws loj xws li:

txoj kev ntawm cov tais diav
qeb thiab hom
hom kev lag luam
hauv daim ntawv qhia.

Raws li cov tswvyim qub, glycemic Performance index ntawm cov zaub mov tau qhia los ntawm Dr. David Jenkinson, tus xibfwb ntawm lub tsev kawm hauv Canadian xyoo 1981. Lub hom phiaj ntawm nws kev xam yog txhawm rau txiav txim siab noj haus zoo tshaj plaws rau cov neeg muaj ntshav qab zib. 15 xyoo kev xeem coj mus rau kev tsim cov kev faib tawm tshiab raws cov txiaj ntsig ntawm GI, uas nyob rau hauv lem hloov pauv txoj kev mus kom ze rau kev noj haus cov txiaj ntsig ntawm cov khoom lag luam.

Tsawg Glycemic Index Cov Khoom Noj

Pawg no feem ntau haum rau cov neeg poob phaus thiab rau cov neeg mob ntshav qab zib, vim qhov tseeb hais tias nws maj mam thiab tusyees muab tawm cov txiaj ntsig zoo rau lub cev. Yog li, piv txwv li, txiv hmab txiv ntoo yog qhov ua kom muaj kev noj qab haus huv - zaub mov nrog qhov ntsuas me, muaj peev xwm hlawv roj ua tsaug rau L-carnitine, muaj txiaj ntsig zoo ntawm zaub mov muaj txiaj ntsig. Txawm li cas los xij, cov txiv hmab txiv ntoo Performance index tsis siab npaum li nws zoo li. Cov zaub mov twg yog cov muaj cov roj (carbohydrates) nrog qhov qes thiab qes qes uas muaj npe hauv cov ntawv hauv qab no.

Nws yog tsim nyog kom nco ntsoov tias qhov ntsuas nyob rau hauv nqe lus nug yog tsis muaj feem cuam tshuam nrog cov ntsiab lus calories thiab yuav tsum tsis txhob hnov qab thaum sau cov ntawv qhia zaub mov txhua lub lim tiam.

Cov lus ua tiav - daim ntawv teev cov khoom noj carbohydrates thiab cov npe ntawm cov zaub mov qes qes

Raws li koj coj, nqaij, ntses, nqaij qaib thiab qe nyob rau hauv cov lus, vim lawv xyaum tsis muaj carbohydrates. Qhov tseeb, cov no yog cov khoom lag luam nrog qhov xoom teev.

Raws li, rau qhov kev poob phaus, qhov kev daws teeb meem zoo tshaj plaws yuav muab cov khoom noj protein thiab cov khoom noj nrog qhov ntsuas me thiab qis. Txoj hauv kev no tau ua tiav siv rau hauv cov zaub mov muaj protein ntau, tau ua pov thawj nws cov hauj lwm zoo thiab tsis muaj kev puas tsuaj, uas tau lees paub los ntawm kev tshuaj xyuas zoo ntau.

Yuav ua li cas kom qis glycemic index ntawm cov khoom thiab yog nws ua tau? Muaj ntau txoj hauv kev los txo GI:

yuav tsum muaj fiber ntau li ntau tau rau hauv cov zaub mov, ces nws tag nrho GI yuav qis dua,
them sai sai rau txoj kev ua noj ua haus, piv txwv li, cov qos yaj ywm mashed muaj qhov tob dua siab dua li cov qos yaj ywm hau,
Lwm txoj hauv kev yog los muab cov khoom noj sib txuas nrog cov carbohydrates, raws li qhov kawg ntxiv kom nqus ntawm qhov qub.

Raws li rau cov khoom lag luam nrog qhov ntsuas tsis zoo, lawv suav nrog cov zaub feem ntau, tshwj xeeb tshaj yog cov ntsuab.

Siab Glycemic Index Khoom

Muaj peb txoj hauv kev los siv lub zog uas tau txais los ntawm lub cev los ntawm carbohydrates: tsim kom muaj lub peev xwm rau yav tom ntej, rov qab glycogen hauv cov leeg nqaij, thiab siv nws lub sijhawm tam sim no.

Nrog cov piam thaj tsis tu ncua ntawm cov piam thaj hauv cov ntshav, qhov kev txiav txim siab tso cai ntawm insulin ntau lawm vim tias ua rau txo cov txiav ua qab. Raws li qhov tshwm sim, cov metabolism pauv hloov pauv nyob rau hauv cov kev taw qhia ntawm qhov tseem ceeb ntawm kev tsub zuj zuj, es tsis txhob rov qab los.

Nws yog carbohydrates nrog lub siab ntsuas uas feem ntau hloov mus rau hauv cov kua nplaum ntev ntev, thiab thaum lub cev tsis muaj lub hom phiaj xav tau los ua kom lub zog rov qab, nws tau xa mus rau kev txuag hauv cov rog rog.

Tab sis yog cov khoom muaj thiab muaj qhov ntsuas siab ua rau muaj kev phom sij rau lawv tus kheej? Qhov tseeb, tsis muaj. Ib daim ntawv teev npe ntawm lawv yog txaus ntshai tsuas yog muaj ntau dhau, tswj tsis tau thiab tsis siv lub hom phiaj ntawm tus cwj pwm. Tom qab kev siv dag zog, tawm dag zog, kev tawm dag zog sab nraud, kev ua si sab nraum zoov, nws tsim nyog rau cov khoom noj ntawm pawg no, rau qhov ua tau zoo thiab ua kom sai ntawm cov rog. Cov khoom noj twg muaj cov piam thaj ntau, thiab qhov no tuaj yeem pom hauv rooj.

Cov khoom lag luam siab:

Glycemic thiab insulin Performance index

Tab sis cov tshuaj niaj hnub, suav nrog kev noj haus tshuaj lom neeg, tsis nres ntawm kev kawm GI. Raws li qhov tshwm sim, lawv muaj peev xwm txheeb xyuas kom meej meej ntxiv txog qib ntawm cov piam thaj uas nkag mus rau hauv cov ntshav, thiab lub sijhawm yuav tsum tso nws tawm vim yog cov tshuaj insulin.

Ntxiv rau, lawv tau qhia tias GI thiab AI sib txawv me ntsis (tus khub txuas qhov sib txawv yog 0.75). Nws muab tawm tias tsis muaj zaub mov carbohydrate lossis nrog nws cov ntsiab lus qis, thaum lub plab zom mov, nws kuj tseem tuaj yeem ua rau cov tshuaj insulin. Qhov no qhia cov kev hloov pauv hloov tshiab rau qhov teeb meem tshwm sim.

Qhov "Insulin Index" (AI), raws li lo lus, tau qhia los ntawm Janet Brand-Millet, tus xibfwb ntawm tebchaws Australia, uas yog tus xeeb ceem ntawm cov khoom noj cov zaub mov hais txog qhov muaj txiaj ntsig ntawm kev tso tawm ntawm insulin rau hauv cov ntshav. Cov kauj ruam no ua rau nws muaj peev xwm ua kom paub tseeb cov nqi ntawm cov tshuaj insulin, thiab tsim cov npe ntawm cov khoom lag luam twg muaj feem ntau thiab tsawg tshaj tawm ntawm cov khoom ntiag tug ntawm kev tsim tawm cov tshuaj insulin.

Dua li ntawm qhov no, lub glycemic load ntawm cov khoom yog lub hauv paus tseem ceeb rau kev tsim cov khoom noj zoo tshaj plaws. Yog li, qhov yuav tsum tau txiav txim siab ua qhov ntsuas ua ntej pib ua nrog kev tsim cov khoom noj rau cov neeg mob ntshav qab zib yog qhov tsis txaus ntseeg.

Yuav siv GI rau ntshav qab zib thiab poob phaus

Raws li cov ntawv glycemic ntawm cov khoom, ib lub rooj ua tiav rau cov neeg mob ntshav qab zib yuav yog qhov kev pab tseem ceeb tshaj plaws hauv kev daws lawv cov teeb meem. Txij li qhov ntsuas ntawm cov khoom lag luam, lawv cov glycemic load thiab cov calories ntau tsis muaj kev sib raug zoo, nws txaus los mus sau ib daim ntawv teev npe uas tau tso cai thiab txwv tsis pub raws li qhov xav tau thiab nyiam, txheeb lawv alphabetically, rau kev pom tseeb dua. Nyias, xaiv ib tug xov tooj ntawm cov nqaij thiab mis nyuj zaub mov ntawm cov ntsiab lus ntawm cov rog tsawg, thiab tom qab ntawd cia li tsis txhob hnov qab saib rau hauv nws txhua tag kis. Sij hawm dhau mus, tus cwj pwm yuav pib thiab saj yuav hloov, thiab qhov xav tau ntawm kev tswj hwm tus kheej yuav ploj mus.

Ib qho ntawm cov lus qhia niaj hnub ntawm kev hloov kho kev noj haus kom suav nrog cov khoom noj muaj txiaj ntsig ntawm cov khoom yog Montignac txoj kev, suav nrog ntau txoj cai. Hauv nws lub tswv yim, nws yog qhov tsim nyog los xaiv cov uas muaj qhov ntsuas me me los ntawm cov khoom lag luam uas muaj cov khoom noj carbohydrate. Los ntawm lipid-muaj - nyob ntawm lub thaj chaw ntawm lawv cov pov thawj roj fatty acids. Hais txog cov protein, lawv keeb kwm (tsob ntoo lossis tsiaj) yog qhov tseem ceeb ntawm no.

Montignac rooj. Mob ntshav qab zib glycemic Performance index / rau poob phaus

Cov txheej txheem no tsis tuaj yeem hu ua panacea, tab sis nws ua pov thawj pom tias muaj kev ntseeg siab raws li lwm txoj hauv kev pom tsis pom ntawm lub hom phiaj pom ntawm kev noj zaub mov noj. Thiab tsis tsuas yog nyob rau hauv kev sib ntaus tawm tsam kev rog, tab sis kuj raws li txoj kev ntawm khoom noj khoom haus kom muaj kev noj qab haus huv, loj hlob thiab ua kom ntev.

Cov kws tshawb fawb tau sib koom ua ke hais tias lub xeev ntawm lub cev yog nyob ntawm qhov zoo ntawm cov zaub mov noj. Tshwj xeeb, kev siv cov tshuaj sib txawv ntawm cov khoom lag luam, ib txoj kev los sis lwm qhov, cuam tshuam cov ntsiab lus ntawm cov piam thaj hauv cov ntshav, cuam tshuam nrog kev tsim cov tshuaj insulin kom ua rau nws tsis zoo. Qhov tseeb no tau tso cai rau peb los qhia txog lub tswvyim ntawm glycemic index ntawm cov khoom lag luam, tus cwj pwm los ntawm kev muaj peev xwm ntawm cov khoom noj carbohydrates ua rau kev npau taws ntxiv cov suab thaj hauv cov ntshav.

Txhua yam zaub mov xa tuaj yeem faib ua 3 pawg:

siab GI (tshaj 60)

nrog nruab nrab GI (41 - 60)

qes qes (txog 40)

Cov ntsiab lus GI siab tshaj plaws yog pom hauv cov khoom bakery, ncuav qab zib, khoom qab zib, mis nyuj khov, cereals thiab nplej zom, qee hom ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Cov txiaj ntsig ntawm cov txiv hmab txiv ntoo tau tsis ntev los no tau hu rau cov lus nug los ntawm ntau tus kws tshawb fawb, muab cov theem siab ntawm GI hauv qee qhov ntawm lawv, uas tau nce ntau ntxiv ntawm kev noj cov kua txiv tshiab. Lub siab glycemic Performance index ntawm cov txiv hmab txiv ntoo tso cai rau lawv noj nyob rau hauv ib qho ntau yam tsis muaj kev ntshai ntawm kev phom sij rau kev noj qab haus huv.

Lub qes glycemic muaj nyob hauv cov txiv hauv qab no:

Qhov nruab nrab glycemic Performance index yog nyob rau hauv persimmon (45),txiv quav ntswv nyoos (45), txiv nkhaus taw (55), txiv tsawb (60)Cov. Muab cov txiaj ntsig muaj txiaj ntsig ntawm cov txiv hmab txiv ntoo vim lawv cov vitamin thiab ntxhia pob zeb sib xyaw thiab muaj kev phom sij los ntawm cov ntsiab lus siab sucrose, nws tsim nyog siv cov txiv no nrog kev saib xyuas tshwj xeeb rau cov neeg muaj ntshav qab zib. Kev thauj mus rau ntau dhau ntawm lub txiav ua rau nws xoob, ua rau lub cev ntaj ntsug hnyav dua. Kov luv luv txog qhov tseem ceeb ntawm cov txiv hmab txiv ntoo, nws tsim nyog sau cia tias kev tsim txom cov kab mob hlwb txhim kho lub xeev ntawm cov hlab plawv thiab tiv thaiv kev tsim mob qog nqaij hlav. Cov txiv kab ntxwv muaj txiaj ntsig zoo rau atherosclerotic vascular lesions, muab qhov tshem tawm ntawm cov sclerotic plaques thiab cov ntshav siab. Txiv nkhaus taw yog lub suab npe zoo rau kev ua kom zoo, tshuaj tua kab mob thiab mob plab. Txawm hais tias muaj ntau ntawm cov vitamins thiab cov zaub mov nyob hauv nws, nws yuav tsum tau siv nrog ceev faj hauv cov zaub mov, ua raws li cov kev cai ntau. Txiv tsawb - cov khoom lag luam uas muab kev tiv thaiv ntawm cov kab mob ntawm txoj hnyuv, hlab plawv thiab cov laus ua ntej. Txiv tsawb tsuas yog cov txiv hmab txiv ntoo nkaus xwb uas muaj serotonin - ib yam tshuaj ntawm kev zoo siab uas yuav txo tus hnoos qeev thiab kev nyuaj siab, cia koj nyob hauv lub siab ntev.

Pineapple - muaj lub siab glycemic Performance index - nws yog txiv hmab txiv ntoo ntawm Brazilian toj siab, muaj kev sib xyaw ntawm cov vitamins C, A, E, PP, beta-carotene thiab pab pawg ntawm cov vitamins B nrog alkaloids, yog ib qho kev txhawb zog ntawm kev muaj zog. Cov microelement muaj pes tsawg leeg ntawm cov txiv puv luj (iodine, potassium, calcium, calcium, magnesium, manganese, tooj liab, hlau, phosphorus thiab zinc) ua ke nrog bromelain, cov tshuaj lom neeg biologically uas rhuav cov protein los ntawm enzyme, ua rau nws nyiam cov khoom noj rau cov neeg uas xav poob phaus.

Txawm li cas los xij Pineapple Glycemic Index yog 65 units, uas cais nws ua cov txiv hmab txiv ntoo uas yuav tsum muaj kev saib xyuas hauv kev siv.

Xyuas thiab lus hais

Ntxiv rau qhov muaj cov calories ntau (i.e. tus nqi khoom noj khoom haus), txhua cov khoom muaj carbohydrate hauv lub ntiaj teb uas tib neeg lub cev muaj peev xwm zom kuj muaj glycemic Performance index (GI)Cov. Qhov zoo siab, feem ntau cov khoom siv high-calorie tuaj yeem muaj GI tsawg thiab hloov ua lwm yam. Lub sijhawm no, qhov ntsuas GI cuam tshuam rau cov txheej txheem ntawm cov kev poob phaus thiab rog rog tsis muaj tsawg dua li qhov ntsuas ntsuas ntawm cov khoom sib txig glycemic index cov cim ntawm tus nqi ntawm kev siv carbohydrate thiab lub zog tso tawm. Qhov siab dua nws yog, qhov nqus ceev yog.Carbohydrates nrog lub glycemic qes qes muab cov khoom siv kom ntev ntev ntawm lub zog, thaum muaj cov carbohydrates siab tau sai noj thiab feem ntau ua rau cov rog muaj roj.

Glycemic Performance index (GI) Yog lub cim rau tus nqi ntawm kev rhuav tshem ntawm cov khoom noj uas muaj cov khoom ua kom thoob hauv tib neeg lub cev piv rau tus nqi ntawm cov piam thaj, uas nws cov glycemic index yog qhov siv (GI glucose = 100 units). Cov txheej txheem sai dua ntawm kev sib cais cov khoom, qhov ntau dua nws GI. Yog li, glycemic index ntawm ib qho khoom lag luam qhia qhov ntau npaum li cas ntawm hyperglycemia tshwm sim los ntawm cov khoom no thaum nws nkag mus rau tib neeg lub cev, ua lwm yam lus, GI nthuav qhia cov nyiaj ntawm cov piam thaj uas tau tsim thaum cov khoom lag luam zom. Peb tseem tuaj yeem hais tias GI qhia tau hais tias cov neeg qib siab muaj peev xwm ntawm cov khoom noj carbohydrate kom muaj kab mob sib kis los ntawm lub cev ua cov kua nplaum.

Hauv ntiaj teb kev noj haus niaj hnub, nws yog kev coj los faib tag nrho cov zaub mov uas muaj zaub mov carbohydrate rau hauv cov pab pawg uas muaj qhov siab, nruab nrab thiab qis GI. Qhov tseeb, cov zaub mov GI tsawg yog cov muaj lub siab, muaj cov carbohydrates qeeb, Cov zaub mov GI siab yog nrawm, tsis muaj carbohydrates.
Lub glycemic Performance index txiav txim siab qhov uas ib yam khoom tshwj xeeb ua rau nce ntshav qab zib thiab insulin teb ntawm tus txiav. Qhov ntau dua glycemic Performance index, qhov tsawg dua qhov no suav nrog cov zaub mov hauv koj cov zaub mov noj. Thiab hloov ua lwm yam, qhov qis dua glycemic Performance index, qhov ntau noj cov zaub mov zoo li ntawd.Glycemic indexes feem ntau muab faib ua pawg:

Tsawg glycemic Performance index: 5-49.
Qhov nruab nrab glycemic Performance index yog 50-69.
Siab glycemic Performance index: tshaj 69.

Cov zaub mov uas muaj glycemic siab, nkag mus rau hauv lub cev, muaj kev zom sai thiab nce ntshav qab zib, ua rau lub cev ua kom lub siab tawm ntawm cov tshuaj insulin.
Cov tshuaj Insulin, nyeg, ua cov haujlwm hauv qab no: ua ntej, nws faib tag nrho cov "piam thaj" qab zib hauv cov ntshav kom zoo ib yam thoob plaws cov ntaub so ntswg hauv lub cev, ib feem hloov nws mus rau hauv cov rog muaj roj - ib hom zog "hauv kev khaws cia". Thib ob, ua raws li cov txheej txheem yav dhau los ntawm kev txuag hluav taws xob hauv lub cev, nws txwv tsis pub cov teeb meem ntawm cov rog uas twb muaj lawm hauv lub cev rov qab los ua qabzib.
Cov duab hais lus, insulin yog cov kws khaws ntaub ntawv nruj thiab nruj heev uas ceev faj saib xyuas kev siv hluav taws xob hauv peb lub cev (thiab tsuas yog - rog subcutaneous). Nws txaus siab koom tes nrog cov roj ntau ntau, thiab ua txhua yam los xyuas kom meej tias cov txheej txheem no tsis mus rau qhov tsis sib xws - thaum cov rog hloov mus rau hauv cov piam thaj thiab hlawv tawm, muab lub cev rau lub zog nws xav tau lub neej.
Yog li, yog tias koj noj zaub mov txhua hnub feem ntau ntawm cov zaub mov uas muaj glycemic siab, uas txhais tau tias kev tso tawm ntawm cov tshuaj insulin tshwm sim hauv koj lub cev tsis tu ncua thiab ntau zaus, ces koj yuav tsis zoo li poob ceeb thawj. Theeb, koj yuav txuas ntxiv ua kom lub cev yuag txhua txhua hnub kom txog thaum koj hloov pauv kev noj haus.

Cov zaub mov nrog qhov nruab nrab thiab qis glycemic Performance index tau zom rau lub sijhawm ntev, tawg cia maj thiab yuav luag tsis ua rau nce ntshav qab zib. Qhov no txhais tau hais tias cov tshuaj insulin tsis qhia nws qhov kev mob siab nyob hauv cov rog mus ntxiv.
Yog li, yog tias koj tab tom sim ua kom poob ceeb thawj los sis tswj hwm koj cov hnyav, sim xaiv cov khoom lag luam nrog qhov nruab nrab thiab qis GI rau koj cov zaub mov noj txhua hnub. Thaum GI siab noj cov zaub mov, cia lawv yog cov qhua tsis tshua pom ntawm koj lub rooj.

Rov qab nco qab tias tus qauv yog cov piam thaj piam thiab qhov nqus kev nqus sib npaug sib npaug 100. Nrog lub ntsej muag tawg sai, cov piam thaj ntau dua yuav nkag mus rau hauv cov ntshav hauv lub sijhawm. Tsis txaus ntseeg, muaj cov khoom lag luam tawg sai dua - piv txwv li, npias lossis hnub. Txawm li cas los xij, yog tias koj lub hom phiaj yog kom poob phaus ntxiv, koj yuav tsum sau koj cov khoom noj txhua hnub los ntawm cov khoom noj nrog qhov ntsuas qis lossis nruab nrab glycemic.

Yog tias koj xav tsis thoob tias tsis muaj nqaij noj mov hauv cov lus glycemic index, zoo li ntses, nqaij qaib, qe thiab lwm yam khoom muaj protein, tom qab ntawd rov qab los. Cov khoom muaj protein, xws li txhua hom nqaij, ntses, nqaij qaib, thiab qe, yuav luag tsis muaj cov khoom noj carbohydrates. Yog li lawv cov glycemic Performance index yog xoom.
Raws li cov ntsiab lus niaj hnub no, glycemic Performance index yog qhov muaj peev xwm ntawm cov carbohydrate kom nce cov ntshav qab zib. Qhov no tuaj yeem tshwm sim ob qho tib si vim yog kev nrawm, thiab vim muaj ntau qib sib txawv ntawm cov hmoov sib txawv ntawm cov hmoov txhuv nplej siab. Rau peb, qhov tseeb tias cov khoom sib txawv nyias muaj peev xwm sib txawv los nce qib suab thaj (muaj peev xwm ua kom hyperglycemia) yog qhov tseem ceeb, yog li ntawd lawv muaj glycemic index sib txawv. Qhov qis dua tag nrho GI ntawm qhov khoom, qhov tsawg nws nce ntshav qab zib. Muaj ob peb txoj cai tseem ceeb uas siv rau thaum xaiv cov khoom lag luam thiab yuav npaj lawv li cas:

Qhov ua kom yooj yim rau txoj kev ua kom tau cov carbohydrate, qhov ntau nws nce qib ntawm cov piam thaj (ntau dua GI).
Qhov hnyav ntawm qhov ua kom yuag, nws cov piam thaj tsawg dua nws (GI tsawg dua).
Qhov tob hauv kev kho cua sov ntawm kev ua kom yuag, ntau GI nws muaj.
Cov fiber ntau nyob rau hauv cov carbohydrate, qhov tsawg nws nce qib ntawm cov piam thaj (tsawg dua GI).
Cov protein ntau thiab cov rog uas mus nrog carbohydrates, tsawg dua lawv nce qib qab zib (tsawg GI).

Yog li, yog tias koj xav kom poob phaus, ces koj qhov kev noj haus zoo tshaj plaws yuav ua rau cov khoom noj protein nrog cov khoom noj uas muaj glycemic index tsawg. Qhov tseeb, cov zaub mov noj protein ntau ua raws li lub hauv paus ntsiab lus no.

Lub sijhawm ntawm glycemic indexes thiab zaub mov muaj txiaj ntsig ntawm cov zaub mov ua rau koj ua qhov kev txiav txim siab zoo, xaiv cov khoom noj twg los xam nrog rau hauv koj cov zaub mov noj txhua hnub thiab cov zaub mov twg yog cov tsis suav nrog. Cov lus no yog tsim los ntawm kuv rau qhov kuv xav tau, vim kuv yog tus neeg mob ntshav qab zib nrog kev paub dhau los thiab cov ntaub ntawv no tau pab kuv heev, rub tawm cov ntawv nrog cov ntxhuav hauv Excel thiab siv nws rau kev noj qab haus huv! Cov kab ntawv tso cai rau koj los xaiv yam thiab xaiv ua qhov zoo. Tsis txhob hnov qab nyeem cov lus qhia ntawm thawj nplooj ntawv ntawm Excel cov lus no.

Cov ntawv glycemic thiab insulin ntawm cov khoom lag luam tawm.

Pom tseeb, cov carbohydrates nrog qis dua GI (complex) yog qhov zoo dua rau peb kev noj qab haus huv dua GI siab (yooj yim), vim tias yav dhau los nce insulin tsawg dua thiab tsis ua rau muaj zog tshaj, uas tau khaws cia hauv cov roj yog qhov twg ua tau.
Xaus: carbohydrates yooj yim = "tsis zoo", thiab cov carbohydrates ua = "zoo". Vim li cas nyob rau hauv cov ntawv cim hais tias? vim tias txhua yam yog kev txheeb ze.
Peb tab tom hais txog lub peev xwm los nce cov ntshav qab zib, tsis nco qab txog thawj zaug ntawm cov carbohydrate uas los ntawm zaub mov! Nrog rau kev ua kom muaj carbohydrates, koj tuaj yeem tsa koj cov piam thaj hauv qib siab ntau dua nrog cov khoom noj uas yooj yim, tsuas yog siv cov piam thaj ntau dua. yog li ntawd, cov lus txhais ntawm "phem" thiab "zoo" yog kev txheeb ze. Yam tshuaj lom yog dab tsi thiab tshuaj yog dab tsi.
Yog li no, rau qhov tseeb siv ntawm cov ntaub ntawv hais txog glycemic Performance index ntawm qee yam zaub mov hauv kev npaj ntawm cov zaub mov noj, nws yog qhov tseem ceeb heev kom nkag siab lwm qhov taw qhia cuam tshuam nrog qhov ntsuas no. Peb tab tom hais txog qhov thiaj li hu ua "glycemic load" (Glycemic Load - GL). Qhov ntsuas no tso cai rau koj los txiav txim qhov theem ntawm "glycemic load" thaum noj ib qho nyiaj tshwj xeeb ntawm cov carbohydrates hauv ib qho ntawm cov zaub mov tshwj xeeb thiab hauv kev noj zaub mov txhua hnub.

Glycemic Qhov Ntsuas Qhov Ntsuas txiav txim siab txog qib kev hloov suab thaj thaum noj cov khoom noj carbohydrates ntawm qee yam khoom (piv txwv li, Kiwi GI yog 50, thiab pear GI yog 34). Tab sis tib cov zaub mov muaj qhov sib txawv ntawm cov carbohydrates (100 g ntawm kiwi muaj 4 g ntawm carbohydrates, thiab 100 g ntawm pear muaj 10 g ntawm carbohydrates). Txij li cov ntshav qab zib cov ntshav tseem nyob ntawm seb muaj pes tsawg carbohydrates tawg rau cov piam thaj, nws yog ib qho tsim nyog yuav tsum ua ob qho cuam tshuam - GI thiab tag nrho cov nyiaj carbohydrates noj ib zaug. Nws hloov tawm tias GI pom tias muaj kev sib piv ntawm cov carbohydrates hauv cov khoom lag luam tsuas yog nrog tib tus nqi ntawm cov carbohydrates ntim no. Rov qab rau peb cov kiwi thiab pears. Rau 100 g ntawm cov khoom no peb tau txais:

GN Kiwi = (50 * 4) / 100 = 2 units.
GN pears = (34 * 9.5) / 100 = 3.4 units.

Yog li, siv cov tswvyim GI nkaus xwb, peb tsis tuaj yeem hais meej 100 grams ntawm yam khoom tshwj xeeb twg yuav nce peb cov piam thaj ntau dua? Rau qhov no, lub tswvyim ntawm Glycemic Load (GN / GL) yog siv. Glycemic load yog suav los ntawm sib tshooj Glycemic Index ntawm cov khoom los ntawm cov nyiaj hauv carbohydrates hauv nws, thiab tom qab ntawd cov khoom no tau muab faib los ntawm 100. GN = (GI X nqi ntawm carbohydrates) / 100.
Glycemic load yog ntau lub hom phiaj qhia tau rau lub neej tiag tiag, raws li peb txhua tus ntsuas cov zaub mov feem ntau hauv grams thiab phaus, tsis yog ib txwm them sai sai rau cov qauv ntawm cov khoom xyaw. Lub glycemic load ntawm txhua cov khoom kuj muaj cov kev faib tawm uas tsis muaj xwm txheej:

Tsawg - txog li 10 units.
Qhov Nruab Nrab - 11-19 units.
Siab - ntau tshaj 20 units.

Cov lus ntawm kev sib piv ntawm cov carbohydrates, cov rog thiab cov protein nyob hauv cov khoom thiab lawv cov glycemic load index

Tab sis muaj qee yam khoom noj uas nce insulin theem ntawm lawv tus kheej, txawm tias lawv cov glycemic Performance index tau qis. Ib qho ntawm cov khoom muag insidious ntawm hom no yog mis nyuj: nws cov insulin index yog ntau dua ob zaug ntau dua li glycemic! Tau saib ntawm lawv cov lus, koj yuav nkag siab txog qhov xwm txheej "Kuv noj zaub mov nrog GI tsawg, tab sis kuv tsis tuaj yeem yuag." Peb muab cov nqi sib piv ntawm glycemic thiab insulin (hauv cov cim) cov ntsuas ntawm qee cov khoom lag luam thiab cov khoom lag luam: oatmeal - 60 (40), nplej zom los ntawm cov hmoov nplej dawb - 46 (40), nplej dawb - 110 (79), nplej xim av - 104 (79 ), mov rye - 60 (56), khob cij dawb - 100 (100), qos yaj ywm - 141 (121), qe - 42 (31), nqaij nyug - 21 (51), ntses - 28 (59), txiv apples - 50 ( 59), txiv kab ntxwv - 39 (60), txiv tsawb - 79 (81), txiv quav ntswv nyoos - 74 (82), dej khov - 70 (89), Mars tuav - 79 (112), kua mis nyeem qaub - 62 (115), kua mis - 30 (90), muesli - 60 (40), pob kws flakes - 76 (75).
Los ntawm cov ntaub ntawv saum toj no nws tuaj yeem pom tias txawm hais tias ntawm insulin thiab glycemicQhov ntsuas cov zaub mov feem ntau muaj qhov sib piv (ntau dua glycemic Performance index, siab dua thiab insulin, thiab rov qab), qhov kev sib raug zoo no tsis tas ua rau txhua yam khoom lag luam. Nws tau pom tias cov khoom noj uas muaj protein ntau thiab muaj cov roj carbohydrate cov roj muaj cov roj insulin index (cov lus teb) ntau dua cov glycemic index ntawm cov khoom no.

Qhov no yog vim qhov tseeb tias cov tshuaj insulin pab cov assimilation ntawm cov zaub mov tsis tsuas yog hauv cov ntsiab lus ntawm assimilation ntawm carbohydrates. Nws yog qhov yuav tsum tau rau cov amino acids nyob rau hauv cov leeg hlwb koom nrog hauv cov txheej txheem ntawm cov kev zom cov carbohydrate. Ua kom cov insulin ntau ntxiv kuj tseem xav tau vim tias thaum koj haus cov khoom protein, glucogone tawm hauv lub siab, uas ua rau cov ntshav qab zib ntau ntau hauv cov ntshav. Rau cov neeg muaj kev noj qab haus huv, qhov no tsis yog teeb meem. Ib daim duab sib txawv rau cov ntshav qab zib, thaum lub zog physiological ntawm kev them nyiaj txhaum cai tau ua txhaum thiab lub cev muaj ntau nyuaj los them rau glycemia, vim tias nws tseem raug yuam kom tiv thaiv nrog cov roj carbon ntxiv kom lub teeb meem los ntawm kev tso ntshav ntawm glucagon los ntawm lub siab nyob rau hauv kev cuam tshuam ntawm cov khoom protein.
Cov nyhuv tsis zoo ntawm cov tshuaj insulin:
- txwv qhov tawg ntawm daim ntaub adipose (i.e. tsis pub koj poob phaus ntawm cov zaub mov),
- khw muag roj los ntawm hlawv cov roj carbohydrates rau lub zog,
- nce cov synthesis ntawm fatty acids, tshwj xeeb triglycerides (raws li lawv qib nce, cov roj uas txhaws taus zoo txo qis thiab qhov kev pheej hmoo ntawm kev mob plawv nce ntxiv),
- pab txhawm rau txhawm rau nkag mus rau cov rog rog,
- txhawb qhov tsim tawm ntawm cov "roj" phem,
- kev ntxiv insulin hauv cov ntshav ua rau txhaws thiab rhuav tshem cov hlab ntshav,
- nce ntshav siab,
- Tsim kho txoj kev loj hlob ntawm cov qog nqaij hlav cancer (vim hais tias cov insulin yog qhov kev loj hlob hormone).
Kev noj zaub mov kom nce siab nrog cov tshuaj insulin muaj cov khoom noj uas muaj glycemic index thiab cov ntsiab lus fiber ntau. Cov no yog cov cereals, cereals, zaub thiab txiv hmab txiv ntoo, cov zaub mov muaj lactic acid tsawg, tshuaj ntsuab thiab lwm yam.
Cov ntaub ntawv ntawm cov zaub mov muaj txiaj ntsig ntawm cov khoom lag luam yog nyob ntawm seb muaj ntau npaum li cas ntawm cov vitamins, minerals, antioxidant, thiab cov photocells tseem ceeb (tsis suav nrog cov protein thiab cov rog). Ntxiv rau qhov muaj cov calories ntau (i.e. tus nqi khoom noj khoom haus), txhua cov khoom muaj carbohydrate hauv lub ntiaj teb uas tib neeg lub cev muaj peev xwm zom kuj muaj glycemic Performance index (GI)Cov. Qhov zoo siab, feem ntau cov khoom siv high-calorie tuaj yeem muaj GI tsawg thiab hloov ua lwm yam. Lub caij no, GI qhov taw qhia cuam tshuam rau cov txheej txheem ntawm cov neeg poob phaus thiab rog rog tsis muaj tsawg dua tus nqi caloric ntawm cov khoom. Qhov siab tshaj plaws khoom noj khoom haus muaj nqis yog 100 units. Tus nqi qis zaub mov qis dua yog 0 ntsuas.
Qee cov khoom lag luam xav tau tshwj xeeb hais tawm, suav nrog uas yog qhov tseem ceeb tshaj plaws rau koj cov zaub mov noj, thiab cov zaub mov muaj txiaj ntsig tseem ceeb ntawm cov uas muaj protein thiab cov rog zoo, piv txwv li, ntses, nqaij ntses, nqaij thiab lwm yam.
Noj tshais kom zoo (thiab qhov no tsuas yog zaub mov zoo) thiab kev noj zaub mov kom zoo thoob plaws ib hnub yuav ua rau koj muaj kev noj qab haus huv thiab pab tiv thaiv kev txhim kho cov kab mob plawv, ntshav qab zib, rog thiab ntau lwm yam teeb meem kev noj qab haus huv cuam tshuam nrog kev noj zaub mov tsis zoo. Nws tsis pom zoo kom ntxiv cov mayonnaise thiab cov kua ntses npaj kom ntxaws rau zaub nyoos. Siv txiv roj thiab lwm cov roj zaub. Thaum lub sijhawm ua noj, tsis txhob muab kib thiab haus luam yeeb. Nws zoo dua rau kev noj qab haus huv thiab tswj lub cev kom yuag, ua noj, ua noj, ci hauv grill.
Cov fiber ntau hauv cov khoom, qhov tsawg yuav yog tag nrho GI ntawm cov khoom no. Cov zaub nyoos muaj qis dua GI dua li cov zaub uas tau ua siav. Piv txwv li, cov rhaub carrots muaj cov glycemic index ntawm 85, thiab cov carrots nyoos tsuas muaj 35. Noj txiv hmab txiv ntoo thiab zaub nrog tev, raws li lub tev txo GI ntawm qhov khoom.
Nws yog qhov zoo los ua ke cov hmoov txhuv nplej siab (nruab nrab glycemic index) nrog zaub (GI tsawg). Cov zaub tshiab nrog rau pluas noj qis dua qhov ntsuas glycemic zuag qhia tag nrho.
Jacketed qos yaj ywm muaj qis GI dua li qos yaj ywm mashed. Qhov no yog vim muaj qhov txawv ntawm "denaturation" ntawm hmoov txhuv nplej siab thaum ua cov khoom noj qos yaj ywm. Tsis txhob noj cov nplej zom kom txog thaum lawv tau ci “ci”. Porridge, xws li oatmeal, buckwheat, thiab lwm yam. nws yog qhov tsim nyog kom brew lub rhaub dej thiab tawm mus rau ob peb teev kom tsis muaj infuse, nruj nreem qhwv. Yog li, cov hmoov txhuv nplej siab nyob hauv qab ntawm qhov kub thiab dej thiab yuav tsis nkag rau hauv lub xeev uas yuav ua kom sai thiab yooj yim los ntawm peb lub cev.
Tsis txhob haus cov protein thiab cov hmoov tshauv ua ke. Ua ke nrog lawv zoo tshaj nrog cov zaub uas tsis muaj hmoov txhuv nplej siab. Cov khoom siv protein yuav tsum yog cov rog tsawg.
Carbohydrates sib xyaw nrog cov protein txo tag nrho GI. Proteins ua rau qeeb ntawm kev nqus ntawm cov piam thaj rau hauv cov ntshav, thiab muaj cov carbohydrates pab txhawb rau kev pom zoo ntawm cov protein.
Qhov tsawg dua cov khoom tawg, qhov zoo dua (qhov qis dua nws qhov GI). Rau ib qhov loj dua, qhov no siv rau kev ua zaub ua mov. Yog li, piv txwv li, tag nrho buckwheat thiab nqaij txhoov muaj GI sib txawv, nrog rau cov porridge uas ua los ntawm cov nplej thiab cov hmoov nplej dawb.
Txheeb cov nplej uas yog whole-grain thiab mov ci nrog mov ci. Tshem tawm kev noj mov ntawm cov khoom lag luam kom zoo.
Hauv cov zaub nyoos thiab cereals, peb ntxiv tsuas yog roj zaub - feem ntau hauv cov khoom me me. Peb tsis siv butter txhua.Qhov niaj hnub ua kom muaj rog yog 30-40 g, dua, peb nyiam cov zaub uas rog. Xaiv cov khoom noj uas muaj rog tsawg. Txwv tsis pub, yuav muaj ntau qhov tsis muaj kev tiv thaiv rau cov rog. Tab sis nws kuj tseem tsim nyog xav txog tias kev noj rau lub sijhawm ntev tsawg dua 22 g ntawm cov roj hauv ib hnub yog qhov muaj kev phom sij heev.
Xav txog cov txiv hmab txiv ntoo uas tsis yog kua txiv (raws li lawv muaj fiber ntau). Ob lub txiv ntoo nyob rau ib hnub txaus. Ceev faj - tsis txhob ua phem cov hmoov txhuv nplej siab (txiv tsawb) thiab qab zib (txiv hmab) txiv hmab txiv ntoo.

Rau cov neeg feem coob, cov khoom noj uas muaj glycemic index qis dua yog qhov zoo dua. Kev zom qeeb, maj mam sawv thiab txo cov ntshav qab zib ntawm qhov glycemic index tsawg kawg yuav pab cov neeg mob ntshav qab zib tswj lawv cov ntshav qabzib siab.

Hauv cov neeg mob ntshav qab zib, ntshav qab zib tom qab noj mov nce ntau dua li cov neeg noj qab haus huv. Rau lawv, qhov tseem ceeb glycemic

Dab tsi yog glycemic index?

Lub glycemic Performance index yog suav zauv suav uas ntsuas cov khoom carbohydrates raws lawv qhov nqi ntawm glycemic teb (uas yog, lawv hloov mus rau cov piam thaj hauv tib neeg lub cev). Lub glycemic index siv qhov ntsuas txij li 0 txog 100, nrog rau qhov muaj txiaj ntsig ntau dua muab rau cov khoom noj uas ua rau cov ntshav qab zib nce siab tshaj plaws. Cov kua nplaum thaj ua rau lub zog taw qhia thiab muaj glycemic index (GI) ntawm 100.

Lub glycemic Performance index qhov tseem ceeb tau txiav txim siab kev sim los ntawm kev noj kev haus cov ntawv kawm ib ntu ntawm cov zaub mov (thaum sawv ntxov ntawm lub plab khoob) thiab tom qab ntawd noj thiab ntsuas lawv cov ntshav kuaj ntawm ntu. David ntxov paub txog kev ua haujlwm ntawm cov ntawv glycemic tau ua los ntawm Dr. David Jenkins thiab nws cov neeg sib koom tes hauv Michael Tsev Kho Mob hauv Toronto Canada. Tsis ntev los no, kev siv zog los nthuav cov glycemic index tau ua los ntawm Jenny Brand-Miller thiab nws cov neeg ua haujlwm nyob hauv Chav Pab Khoom Noj Khoom Noj Rau Tib Neeg ntawm University of Sydney hauv Sydney, Australia.

Qhov tseeb tseeb txog gi

Cov kws qhia kev noj qab haus huv ntseeg tias txhua yam piam thaj yooj yim (ua kom cov carbohydrates) tau sai sai thiab ua rau cov ntshav qab zib nce siab. Hloov siab, thaum noj cov khoom xyaw carbohydrates, tsis muaj qhov sib thooj hauv cov ntshav qab zib ntau ntau. Tab sis, qhov no tsis yog tas li. Thaum ntau cov khoom noj muaj suab thaj muaj GI ntau ntau, qee cov zaub mov muaj hmoov txhuv nplej siab, xws li cov qos yaj ywm lossis qhob cij dawb, txawm tias muaj cov lej ntau dua li cov zib ntab lossis cov piam thaj dawb (sucrose)!

Vim li cas cov glycemic Performance index tseem ceeb?

Koj lub cev ua haujlwm tau zoo tshaj plaws thaum koj cov piam thaj hauv ntshav nyob hauv tib qib. Yog tias koj cov piam thaj hauv ntshav qis dhau, koj dhau los ua neeg qeeb thiab / lossis muaj kev tshaib kev nqhis. Yog tias koj cov piam thaj hauv ntshav siab dhau, koj lub hlwb lub teeb liab rau cov neeg vaum kom tso insulin ntau dua. Cov tshuaj ntshav txo qis cov ntshav qab zib, tab sis feem ntau los ntawm kev xa cov piam thaj ntau dhau rau cov rog. Ib qho ntxiv, qhov feem pua ntawm cov ntshav qab zib ntau ntxiv, qhov ntau dua qhov koj lub cev yuav tso cov insulin ntau dhau thiab tseem yuav txo cov ntshav qab zib.

Yog li, thaum koj noj cov khoom noj uas ua rau qhov tseem ceeb thiab ceev cov lus teb glycemic, koj yuav hnov muaj qhov pib nce ntxiv hauv lub zog thiab lub siab thaum koj cov piam thaj hauv ntshav nce siab, tab sis qhov no tau ua tom qab los ntawm cov voj voog nce ntxiv ntawm cov rog khaws cia, nkees thiab kev tshaib kev nqhis!

Txawm hais tias kev nce rog yuav zoo li tsis txaus rau feem ntau, cov neeg muaj ntshav qab zib hom 1 thiab ntshav qab zib hom 2 muaj teeb meem loj dua. Lawv qhov tsis tuaj yeem ua ke lossis ua cov txheej txheem insulin ua rau cov ntshav qab zib nce ntxiv, uas ua rau muaj ntau yam teeb meem kev noj qab haus huv ntxiv.

Qhov kev tshawb xav pom lub glycemic index ua rau txo cov teeb meem cuam tshuam nrog insulin los ntawm kev txheeb xyuas thiab tiv thaiv kev siv cov khoom noj uas muaj kev cuam tshuam zoo tshaj plaws rau cov ntshav qab zib.

Yuav tsum zam txhua cov zaub mov GI siab?

Muaj qee lub sijhawm cov neeg uas tsis muaj ntshav qab zib yuav tsum nce siab ntxiv lawv cov ntshav qab zib cov ntshav (thiab yog li qib insulin). Piv txwv li, tom qab ua si nyhav, cov insulin kuj pab thauj cov piam thaj mus rau cov leeg mob, qhov uas nws pab kho cov ntaub so ntswg. Vim tias qhov no, qee tus kws qhia pom zoo kom muaj cov zaub mov GI siab (xws li dej haus kis las) thaum tom qab kev cob qhia kom ua kom rov zoo.

Tsis tas li ntawd, tsis tsuas yog glycemic Performance index, uas ua rau cov ntshav qab zib nce ntxiv, yog qhov tseem ceeb. Sib npaug zog yog qhov koj tau haus noj. Lub tswv yim ntawm glycemic Performance index hauv kev sib xyaw nrog kev noj tag nrho yog hu ua "glycemic load", uas yuav tau tham txog hauv ntu tom ntej.

Yuav ua li cas glycemic load ua tiav cov glycemic index

Txawm hais tias feem ntau cov khoom qab zib muaj qhov sib luag ntawm cov glycemic siab, noj ib qho khoom qab zib yuav ua rau muaj kev sib pauv glycemic tsawg. Vim li cas? Zoo, tsuas yog vim tias glycemic teb ntawm koj lub cev nyob ntawm ob hom thiab qhov ntau ntawm cov carbohydrate noj. Lub tswvyim no, hu ua "glycemic load", tau nrov ua ntej hauv 1997 los ntawm Dr. Walter Willett thiab nws cov npoj yaig hauv Harvard Tsev Kawm Ntawv Kev Noj Qab Haus HuvCov. Glycemic load (GN) yog xam raws li hauv qab no:

GN = GI / 100 x Cov Ntshiab Carbohydrates

(Pure carbohydrates sib npaug tag nrho carbohydrates rho tawm kev noj haus fiber ntau)

Yog li, koj tuaj yeem tswj hwm koj cov lus teb glycemic los ntawm kev noj cov zaub mov GI tsawg thiab / lossis txwv koj cov kev noj zaub mov kom ntau.

Glycemic indices thiab glycemic ua ke ntawm cov khoom lag luam

Cov lus hauv qab no qhia cov glycemic index (GI) thiab glycemic load (GN) nuj nqis rau ntau cov khoom lag luam. Ib qhov GI ntawm 55 lossis qis dua yog suav tias yog qis, thiab 70 lossis siab dua yog xam qhov siab. GN ntawm 10 lossis qis dua yog suav tias yog qis, thiab 20 lossis siab dua yog suav tias yog siab.

Glycemic Performance index thiab glycemic load ntawm cov khoom - rooj

Cov khoom noj khoom hausGiKev Pabcuam LojCarbohydrates ntshiab

Txiv laum huab xeeb14113 g152 Taum Qij251 khob (104 g)41 Cov txiv kab ntxwv qaub251/2 loj (166 g)113 Kev noj pizza302 qho (260 g)4213 Muaj roj tsawg yogurt331 khob (245 g)4716 Cov txiv apples381 qhov nruab nrab (138 g)166 Spaghetti42140 g3816 Carrots47Loj (72 g)52 Txiv kab ntxwv481 nruab nrab (131 g)126 Tsawb521 loj (136 g)2714 Qos daim tawv nyias54114 g5530 Snickers Bar551 bar (113 g)6435 Cov nplej xim av55195 g4223 Zib ntab551 tbsp. l (21 g) |179 Oatmeal58234 g2112 Mis nyuj khov611 khob (72 g)1610 Macaroni thiab Cheese641 ua haujlwm (166 g)4730 Raisins6443 g3220 Mov nplej dawb641 lub tais (186 g)5233 Qab Zib (sucrose)681 tbsp. l (12 g) |128 Cov khob cij dawb701 daim (30 g)1410 Lub taub72154 g118 Paj Kws722 khob (16 g)107 Ci qos851 nruab nrab (173 g)3328 Cauj10050 g5050

Glycemic Index thiab Glycemic Load Txwv

Qee tus neeg tshaj tawm ntawm Glycemic Index (suav nrog ntau tus kws sau phau ntawv qhia txog khoom noj) xav kom koj ntseeg tias GI thiab GN yog txhua yam tseem ceeb thaum xaiv zaub mov. Qhov tseeb, khoom noj yog ib qho teeb meem nyuaj dua. Cov kws tshaj lij ntawm Cov ntaub ntawv noj haus SELF (Nd) pom zoo tias Glycemic Index yog qhov cuab yeej zoo tshaj plaws rau kev txiav txim siab cov carbohydrates (thiab zoo dua li cov kev tshaj tawm qub xws li "yooj yim" thiab "complex carbohydrates"). Txawm li cas los xij, muaj ntau qhov kev txwv rau GI thiab GN, uas tau piav qhia hauv seem no. Xav txog qhov no ceeb toom tias cov kws sau phau ntawv noj zaub mov tsis xav kom koj paub qhov tseeb.

1. Tsis muaj GI cov ntaub ntawv

Txawm hais tias cov hau kev rau kev txiav txim siab glycemic Performance index tau muaj ntau dua 20 xyoo, GI qhov tseem ceeb tau txog tam sim no tsuas yog txiav txim siab txog kwv yees li 5% ntawm cov khoom hauv ND database. Nws zoo nkaus li tias cov zaub mov zoo li no tuaj yeem muaj GI qhov sib txawv heev, yog li nws tsis yog ib txwm ua tau los soj ntsuam GIs ntawm ib yam twg lossis cov khoom noj ntawm cov khoom noj. Qhov no txhais tau tias txhua yam khoom yuav tsum raug kuaj lub cev. Kev kuaj GI xav tau tib neeg - qhov no ua rau cov txheej txheem xeem ntawv kim heev thiab siv sijhawm sijhawm.

Qhov tseeb tias tsuas muaj tsawg tus neeg tshawb nrhiav tam sim no kuaj GI yog txuam nrog qhov teeb meem no tshwj xeeb. Cov tuam txhab ua khoom noj khoom haus txuas ntxiv tshaj tawm ntau txhiab cov khoom tshiab txhua xyoo. Txij li thaum GI kuaj tsis yog qhov yuav tsum tau ua thiab tsis muaj, qhov teeb meem no yuav zoo dua, tsis txhim kho.

ND tau txais ib qho mis uas tuaj yeem kwv yees glycemic thauj hauv cov khoom noj uas tsis paub tseeb raws li kev sib piv sib piv nrog cov khoom ntawm cov khoom sib xws. Nyeem ntxiv txog cov qauv no rau ntawm nplooj ntawv - Muab xam ntawm glycemic load.

2. Ntau qhov GI ntsuas kev ntsuas

Cov glycemic Performance index saum toj no qhia pom GI tus nqi rau txhua yam khoom noj. Txawm li cas los xij, hauv kev muaj tiag, kev ntsuas tsis yog thiab tsis ntau. Logged qhov tseem ceeb feem ntau yog qhov nruab nrab ntawm ntau yam kev ntsuam xyuas. Tsis muaj ib yam dab tsi tsis nrog qhov qauv no, tab sis tus ntsuas ntsuas ntawm ib tus neeg tuaj yeem sib txawv. Piv txwv li, cov qos yaj ywm ci ntawm Russet Burbank ntau yam tau sim nrog GI cov txiaj ntsig los ntawm 56 txog 111! Nws tau pom tias GI ntawm ib hom kev loj hlob ntawm lub cev thaum nws ripens. Qhov ntau qhov loj ntawm nphoo ntawm cov txiaj ntsig tau ntxiv rau qhov kev tsis txaus ntseeg rau qhov kev xam ntawm glycemic index.

3. GI qhov tseem ceeb nyob ntawm txoj kev ua noj.

Lub glycemic Performance index yuav dhau los ua qhov nyuaj thaum koj xav txog qhov hloov pauv ntawm qhov tseem ceeb uas tshwm sim hauv kev teb rau qhov sib txawv hauv kev ua noj. Feem ntau, ib qho tseem ceeb hauv kev ua zaub mov noj, xws li txiav los yog hau, yuav ua rau GI muaj nuj nqis ntawm qee yam zaub mov. Qhov no yog vim qhov tseeb hais tias kev ua kom nrawm rau lub plab zom mov thiab ua kom haum cov khoom noj ntawm cov zaub mov no. Hom kev hloov pauv no tau pom txawm tias muaj kev hloov pauv me me ntawm kev ua noj, piv txwv li, rhaub nplej zom rau 15 feeb hloov 10.

4. GI nqi hloov pauv nrog kev sib txuam nrog cov khoom sib txawv

Txawm hais tias glycemic Performance index feem ntau ua rau ntawm cov khoom lag luam, peb feem ntau haus cov khoom no ua ke nrog lwm cov khoom lag luam. Ntxiv lwm cov zaub mov uas muaj cov tshuaj fiber, protein, lossis cov rog feem ntau yuav txo cov zaub mov glycemic. GI ntawm "cov khoom noj sib xyaw" no tuaj yeem kwv yees los ntawm kev ntsuas qhov hnyav nruab nrab GI ntawm cov tib neeg cov zaub mov hauv ib lub tais. Txawm li cas los xij, qhov kev ntsuas nruab nrab no yuav dhau los ua qhov tsis tshua meej raws li qhov feem pua tag nrho ntawm carbohydrates txo. Yog li no, cov khoom noj xws li pizza feem ntau ua rau cov lus teb ntau dua glycemic piv rau qhov ntsuas qhov nruab nrab hnyav GI ntawm ib qho khoom xyaw.

5. Cov kev sib txawv ntawm cov tib neeg hauv glycemic teb

Qhov ceev uas cov neeg sib txawv zom cov carbohydrates kuj muaj qhov sib txawv, yog li muaj qhov sib txawv ntawm cov lus teb glycemic nyob ntawm tus yam ntxwv ntawm tib neeg lub cev. Tsis tas li ntawd, nws tau pom tias glycemic teb ntawm ib tus neeg yuav txawv raws lub sijhawm ntawm lub hnub. Thiab thaum kawg, cov tshuaj insulin hauv cov neeg sib txawv kuj tuaj yeem sib txawv, txawm tias muaj tib lub teb glycemic. Qhov tseeb ntawm ib leeg txhais tau hais tias tus mob ntshav qab zib tsis tuaj yeem cia siab rau glycemic Performance index yam tsis saib xyuas nws cov ntshav qab zib cov tshuaj tiv thaiv. Qhov no, tau kawg, yog ib qho kev txwv ntawm txhua qhov ntsuas khoom noj khoom haus, tsis muaj kev txwv tshwj xeeb ntawm GI.

6. Kev cia siab rau GI thiab GN tuaj yeem ua rau kom cov neeg muaj khoom noj ntau.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias Glycemic Index tsuas yog muaj kev ntaus nqi ntawm cov ntsiab lus carbohydrate hauv cov zaub mov. Yog tias koj siv GI thiab GN qhov tseem ceeb yog qhov tsuas yog los txiav txim siab koj cov kev noj zaub mov zoo, koj tuaj yeem yooj yim kawg pib noj cov rog dhau thiab cov calories tag nrho.

Ib qho piv txwv. Yuav ua li cas glycemic Performance index tuaj yeem txhawb kev noj ntau dua:

Cov txiv av muaj GI ntawm 38 (raws li qhia nyob rau hauv cov lus saum toj no), thiab cov kua nruab nrab uas hnyav 138 grams muaj 16 grams ntawm carbohydrates ntshiab thiab muab glycemic load ntawm 6. Qhov no yog theem tsawg ntawm GN, thiab feem ntau cov neeg yuav pom cov txiv av tsim khoom noj txom ncauj.

Tab sis tam sim no saib cov txiv laum huab xeeb. 113 grams ntawm txiv laum huab xeeb tsis tsuas hnyav tsawg dua li cov kua, tab sis muaj ntau dua GI (14) thiab muab ib qho tseem tsawg dua GN tus nqi (2). Raws li koj cov glycemic load index, koj yuav xav tau cov txiv laum huab xeeb yog qhov kev xaiv zoo dua li kua. Tab sis yog tias koj saib ntawm cov calories uas nyob hauv ob hom zaub mov no, koj yuav pom tias cov kua txiv muaj txog 72 calories, thiab cov txiv laum huab xeeb muaj ntau tshaj 500! Cov 400+ ntxiv ntawm cov calories no yuav TSIS pab koj poob phaus.

Lwm txoj hauv kev los tswj koj cov ntshav qab zib

Txij li thaum koj tab tom xav txog qhov ua tau zoo thiab qhov tsis zoo ntawm Glycemic Index, nws yog qhov tseem ceeb kom koj tsis txhob pom lub hom phiaj qub. Qhov peb xav tau tiag tiag yog tswj peb cov ntshav qab zib. Puas yog kev noj zaub mov hauv GI qis los tsuas yog ua txoj kev no? Tsis yog. Raws li peb tau hais ua ntej, koj cov piam thaj hauv ntshav tseem tuaj yeem tswj tau yooj yim los ntawm kev txwv tag nrho cov nyiaj carbohydrates koj haus rau qhov twg. Hauv cov tshooj lus hauv qab no, peb yuav saib ntau txoj hauv kev los ua qhov no.

Puas yog cov zaub mov muaj carb qis rau kev tawm?

Ib txoj hauv kev xaiv rau kev noj zaub mov kom tsawg-GI yog cov zaub mov tsis muaj carb ntau, uas kuj yog raws li lub tswv yim tswj ntshav qab zib, tab sis ua li ntawd los ntawm kev txwv cov kev noj ntawm cov carbohydrates tag nrho. Kev noj zaub mov kom tsawg hauv carb tau dhau los ua neeg nyiam vim tias lawv tau ua tiav ntawm qhov no. Tsis zoo li cov pluas noj uas tsis muaj glycemic index, lawv kuj yooj yim heev rau kev npaj thiab tswj, txij li thaum suav cov carbohydrate suav tau paub txhua yam zaub mov.

Txawm li cas los xij, cov pluas noj zaub mov kom tsawg hauv cov khoom noj tsis muaj txiaj ntsig tsis yog lawv tsis muaj teeb meem, xws li:

1. Qhov tsis muaj cov as-ham zoo

Yog koj cov zaub mov muaj carb qis ua rau koj noj cov txiv hmab txiv ntoo thiab zaub uas koj noj, koj tsis tuaj yeem noj cov vitamins A, vitamin C, thiab cov khoom noj muaj fiber ntau, uas muaj ntau dua cov zaub mov cog.

Nws kuj tseem yuav kom koj haus tsawg dua cov carotenoids, xws li alpha-carotene, beta-carotene, beta-cryptoxanthin thiab lycopene. Txawm hais tias txhua hnub qhov tseem ceeb tsis tau tsim rau carotenoids, lawv paub tias muaj zog antioxidant thiab tej zaum yuav tsim nyog rau kev noj qab haus huv zoo. Koj tuaj yeem tuaj yeem noj cov zaub mov uas ploj lawm hauv cov qauv ntxiv, tab sis kuj tseem muaj ntau cov phytochemicals nyob rau hauv cov khoom cog uas peb nyuam qhuav pib kawm txog. Ntau ntawm cov phytochemicals ntseeg tau hais tias muaj cov txiaj ntsig kev noj qab haus huv, tab sis tsawg kawg yog tseem muaj nyob hauv daim ntawv ntxiv.

2. Muaj kev pheej hmoo cuam tshuam nrog kev noj cov rog siab

Kev noj zaub mov kom tsis txhob muaj carb feem ntau pab txhawb kev noj ntau ntawm cov rog. Ntau cov kev tshawb fawb qhia tau tias qib siab ntawm kev noj cov rog (tshwj xeeb yog cov rog hauv qab) ua rau muaj kev pheej hmoo ntawm kev mob plawv thiab lwm yam kab mob. Txawm hais tias qhov txuas kawg ntawm kev noj zaub mov kom tsawg hauv lub cev thiab cov kab mob plawv tsis tau txhim tsa, qhov no yog lub ncauj lus uas xav tau kev kawm ntxiv.

3. Kev mob ntshav qab zib kom tsawg ntawm kev noj zaub mov kom tsawg

Koj lub paj hlwb xav tau cov piam thaj tas li. Thaum tsis muaj carbohydrates, koj lub cev raug yuam kom coj los ua kom qabzib los ntawm kev zom lossis khaws cov rog. Qhov txheej txheem tsis zoo no ua rau muaj qis (qis dua qhov zoo tshaj) cov piam thaj hauv ntshav, uas tuaj yeem ua rau qaug zog, nkees, ntxhov siab, mus txog thiab suav nrog kev tsis nco qab.

Cov nyhuv no feem ntau hnov zoo li thaum hloov los ntawm kev noj haus "ib txwm" mus rau qhov tsis tshua muaj carbohydrate tsawg, tab sis kuj tuaj yeem rov tshwm sim dua thaum koj lub cev muaj kev ntxhov siab ntau ntxiv. Qhov kev txo qis hauv kev xav hauv lub hlwb, txawm hais tias tsis muaj teeb meem hauv nws tus kheej, nws yog qhov tshwm sim txaus ntshai. Piv txwv li, yog tias koj tsis tuaj yeem mloog zoo ib txwm, nws yuav tsis zoo tsav tsheb.

4. Kev tshau lossis nqhis cov zaub mov uas tshwm sim los ntawm kev tsis suav cov khoom noj muaj cov carbohydrate

Peb txhua tus txaus siab saj ntawm ntau yam khoom. Ib qho kev noj haus twg uas txwv hnyav lossis txwv peb cov zaub mov xaiv yuav ua rau muaj kev ntshaw ntau yam rau cov zaub mov raug tshem tawm lossis kev tshau vim raug xaiv cov khoom noj. Qhov no, ntawm chav kawm, tsis yog teeb meem nrog cov zaub mov uas tsis muaj cov carb ntau, tab sis nws cuam tshuam rau tag nrho cov pluas noj uas txwv cov khoom noj uas koj noj.

5. Ntxiv cov khoom lag luam kim kim tshwj xeeb

Yuav kom kov yeej cov khoom noj qis-carb, koj tuaj yeem tig mus rau cov hom tshiab ntawm cov zaub mov muaj cov carb qis uas tam sim no muaj nyob rau ntau lub khw muag khoom noj. Tam sim no koj tuaj yeem nrhiav txawm tias yog hom qis carb ntawm pancakes thiab bagels! Hmoov tsis zoo, nce tus nqi ntawm qee cov zaub mov no tuaj yeem ua rau koj cov zaub mov nce siab.

Yuav ua li cas txog qhov kev xav uas muaj puv ntoob?

Lwm txoj hauv kev txwv koj cov kev ua kom tau carbohydrate tsuas yog pub tsawg tus naj npawb tag nrho cov calories uas koj haus thaum noj mov. Qhov no tuaj yeem yog txoj hauv kev zoo los tswj cov ntshav qab zib thiab txo cov rog lub cev. Hmoov tsis, muaj ib qho teebmeem loj cuam tshuam nrog cov qauv no - nce kev tshaib kev nqhis! Tab sis dab tsi yog tias koj tuaj yeem noj tsawg dua thiab tsis tshaib plab? Nws puas raug?

Ob peb xyoos dhau los, ib pawg neeg tshawb nrhiav los ntawm Tsev kawm ntawv ntawm Sydney nyob rau hauv Sydney, Australia, tau ua ib txoj kev tshawb fawb uas txaus ntseeg nyob rau hauv uas lawv piv rau cov kev txaus ntshai ntawm cov zaub mov sib txawv. Ntawm cov kws tshawb nrhiav, coj los ntawm Suzanne Holt, yog qee tus tib neeg uas thawj zaug pib ua haujlwm ntawm cov lej glycemic.

Cov txiaj ntsig ntawm lawv txoj kev tshawb fawb, Qhia Txog Cov Zaub Mov Noj Kom Huv Zoo, tau tshaj tawm hauv xov xwm European Phau Ntawv Xov Xwm European Saib Xyuas Kev Noj Qab Haus HuvCuaj hlis 1995 Hauv txoj kev tshawb fawb no, cov kws tshawb fawb tau muab cov neeg mob uas tau so kom noj (38 yam zaub mov txawv) thiab tom qab ntawv sau txog cov kev tshaib kev nqhis uas tshwm sim hauv cov ncauj lus tom qab txhua pluas noj.

Cov txiaj ntsig ntawm txoj kev kawm no qhia meej tias qee cov khoom noj muaj txiaj ntsig zoo dua li lwm qhov los ua kom tiav kev tshaib plab. Cov kws tshawb nrhiav tau siv cov khob cij dawb ua cov txheej txheem thiab muab faib ua “kev ntsuas siav” ntawm 100. Cov khoom noj muaj txiaj ntsig zoo dua nrog kev tshaib plab tau txais qhov muaj txiaj ntsig zoo dua li qub, thiab cov khoom noj uas tsis pub tsawg yog muab cov nqi tsawg dua.

Ntawm cov zaub mov tshaib plab tshaj plaws uas lawv tau ntsib yog qos qos, txiv hmab txiv ntoo nyoo, ntses, thiab nqaij rog. Cov neeg uas noj feem ntawm cov khoom noj ntawd tsis tshua zoo noj tam sim ntawd. Cov zaub mov uas tau ua kom txaus siab yog tshaib plab, khaub noom, khob noom thiab txiv laum huab xeeb.

Cov txiaj ntsig tseem ceeb ntawm qhov kev kawm no

Vim tias qhov tsawg me me ntawm qhov kev tshawb fawb txog kev ua noj ua haus, muaj qee qhov tsis paub tseeb txog qhov tseeb ntawm cov txiaj ntsig tau sau tseg rau txhua cov zaub mov. Txawm li cas los xij, qhov tseem ceeb heev rau kev saib xyuas tau tau los ntawm cov kws tshawb fawb txog kev ua yeeb yam satiety. Lawv tau sau tseg tias cov khoom lag luam nrog qhov siab tshaj plaws qhov siab teev cia qhov tseem ceeb muaj cov yam ntxwv zoo ib yam. Tag nrho cov khoom noj no muaj qhov hnyav rau cov calories. Hauv lwm lo lus, cov zaub mov no muaj qhov ntau dua thiab qhov ntau rau cov calories. Lawv yuav pab koj mloog zoo koj lub plab.

Qhov kev cia siab ntawm qhov sib txuam ntawm qhov ntim ntawm cov zaub mov thiab qhov kev xav ntawm tag nrho tej zaum yuav pom tseeb, tab sis nws qhib lub qhov rooj mus rau lub tswv yim muaj zog heev, ua tsaug uas koj tuaj yeem kwv yees satiety, paub cov lus sib xyaw ntawm cov khoom noj ntawm cov zaub mov! Thiab yog tias qhov no yog li, tom qab ntawd qee yam qauv ntawm Satiety Index yuav dhau los ua lub cuab tam hloov tau zoo dua rau kev ntsuam xyuas kev noj zaub mov ntau dua li Glycemic Index.

Qhia Taw Kev Txaus Siab

ND kev ua lej ua qauv ua piv txwv ntawm qhov kev ntsuas tau zoo siv cov kev siv ntau ntau txoj kev tsom xam, uas tau siv cov khoom noj khoom haus zoo ntawm cov khoom kuaj hauv cov ntsiab lus hais txog kev kawm zaum noj qab haus huv. Raws li xav pom, muaj qhov kev cuam tshuam zoo ntawm qhov nruab nrab ntawm qhov ntsuas tau zoo thiab qhov ntsuas ntawm cov calorie ntau. Tseem muaj qhov tseem ceeb, tab sis muaj kev sib txheeb me me ntawm qhov ntsuas thiab theem ntawm cov carbohydrates, cov rog, kev noj haus fiber ntau, thiab cov protein nyob hauv cov zaub mov. Los ntawm cov qauv tsim lej, ND muaj peev xwm los tsim kom muaj kev sib npaug ntawm kev hloov cov ntaub ntawv ntawm cov khoom noj khoom haus hauv cov khoom lag luam mus rau qhov kev kwv yees txaus ntseeg, uas lawv tau hu ua "Qhov Zoo Qhov Tsis Txaus" (nyob rau hauv Lus Askiv Lub ntsiab lus tseeb ™).

Qhov kev xav zaum ntawd tau txiav txim, kom tag nrho cov txiaj ntsig qhov tshwm sim nyob rau hauv qhov nruab nrab ntawm 0 txog 5. Qhov ntsuas qhov xav tau ntawm cov mov dawb yog 1.8, yog li cov txiaj ntsig saum 1.8 qhia cov zaub mov uas yuav zoo siab dua li ncuav dawb. Thiab qhov txiaj ntsig tsawg dua 1.8 taw qhia cov zaub mov uas muaj qhov tsis txaus siab. Qhov khoom noj txaus siab yog qhov kev ywj pheej ntawm qhov loj me.

Xav paub ntau ntxiv txog Qhov Txiag Saturation tuaj yeem pom nyob ntawm nplooj ntawv - Qhov Chaw Zaum Saturation.

Cov muaj txiaj ntsig cov txiaj ntsig ntawm Saturation Factor dhau Glycemic Index

Qhov saturation tau yog qhov kev suav ntau dua li qhov ntsuas tus nqi, thiab muaj qee qhov txawv qhov zoo dua li glycemic Performance index:

Cov khoom siv Saturation tam sim ntawd txiav txim siab RAU TXHUA cov khoom lag luamCov. Paub txog cov ntaub ntawv noj zaub mov zoo ntawm cov ntawv cim zaub mov yog txhua yam xav tau los txiav txim siab txaus. Qhov no txhais tau hais tias qhov zoo tshaj yuav tseem ceeb tau txhawb rau txhua yam khoom hauv ND database, ntxiv rau tag nrho cov zaub mov txawv tshiab. Qhov no ua rau nws yooj yim los siv qhov kev tsis txaus (FN) nrog rau txhua txoj kev npaj noj haus.
Cov khoom noj muaj FN ntau tuaj yeem pab txo qis koj cov calories.Cov. Noj cov khoom noj uas muaj FN ntau txhais tau tias ua kom koj lub tshaib nqhis nrog tsawg calories, uas yog txoj hauv kev tshaj rau qhov poob phaus.
Qhov ua rau kom txaus siab kuj yuav pab tau kom poob phaus.Cov. Cov neeg rog dhau los lossis muaj teeb meem tswj lub cev nyhav yuav ntxiv cov calories rau lawv cov zaub mov noj, hloov cov zaub mov qub nrog cov khoom noj uas muaj FN tsawg.

Muaj txiaj ntsig zoo ntawm FN-raws Cov pluas noj ntau dhau cov zaub mov noj zaub mov kom tsawg Carb

Cov khoom noj muaj txiaj ntsig satiety muaj qee qhov zoo dua ntawm cov zaub mov muaj carb qis:

Cov khoom noj muaj FN tuaj yeem ua rau cov zaub mov zoo nojCov. Txij li ntau cov txiv hmab txiv ntoo, zaub, thiab rau qhov khoom noj qis dua tau muaj qhov ua rau siab txaus, nws yuav yooj yim rau koj kom tau txais cov zaub mov kom tsim nyog thaum koj ua raws li kev noj haus raws FN.
Cov khoom noj muaj txiaj ntsig FN yuav xaiv cov zaub mov ntau duaCov. Tsis muaj kev txwv rau kev noj zaub mov zoo thaum noj zaub mov noj FN. FN-raws cov zaub mov tsuas yog yaum kom koj xaiv cov zaub mov uas pab koj sai sai thaum muab koj cov calories tsawg.
FN-raws cov pluas noj tau yooj yim ua ke nrog kev noj zaub tsis zoo rau lub neejCov. Dua li ntawm qhov tseeb tias ntau hom nqaij yog qhov kev xaiv zoo rau kev noj zaub mov noj raws li FN, nws yuav yooj yim rau koj los tsim cov khoom noj nrog cov qib siab ntawm FN uas tsis muaj cov khoom tsiaj.

Kev puas tsuaj rau kiwi txiv hmab txiv ntoo thiab contraindications rau lawv siv

Kiwi txiv hmab txiv ntoo tsis pom zoo rau tib neeg noj:

Ib qho tshuaj tiv thaiv kev tsis haum rau cov zaub mov siab hauv ascorbic acid.
Txom nyem los ntawm gastritis, plab rwj thiab duodenal rwj.
Nrog rau mob raum.
Yuav mob raws plab.

Puas muaj peev xwm kiwi tau muaj ntshav qab zib?

Lipodystrophy yog dab tsi? Vim li cas nws tshwm sim rau cov kab mob ntshav qab zib insulin thiab yuav ua li cas nrog nws? Nyeem ntxiv ntawm http://saydiabetu.net/metody-i-sposoby-lecheniya/tradicionnaya-medicina/insulin/lipodistrofiya/

Dab tsi yog GI thiab XE?

Glycemic Performance index ib lossis lwm cov khoom qhia txog kev ntsuas cov ntshav qab zib nyob ntawm tus neeg mob uas noj nws nce siab. GI tuaj yeem siab (ntau dua 60), nruab nrab (40 txog 60) thiab qis (tsawg dua 40).
Chav ua mov ci qhia pom pes tsawg carbohydrates nyob rau hauv cov khoom. Tus nqi ntawm cov khoom muaj 10 g ntawm carbohydrates yog sib npaug rau ib qho XE.

Tus naj npawb ntawm cov kilocalories (Kcal) rau 100 g	Glycemic Performance index (GI)	Qhov ntau ntawm ib lub khob cij (XE)
50	40	110 g

Tus neeg qhia zaub mov noj mov pom zoo kom haus tsis ntau tshaj ob zaug hauv ib hnub. Cov txiaj ntsig kev noj qab haus huv loj tshaj plaws yog cov txiv hmab txiv ntoo uas tsis tau ua tiav kev kho cua sov. Kiwi yog noj zaub nyoos, ntxiv rau yoghurts thiab zaub nyoos, ua haujlwm nrog nqaij thiab nqaij nruab deg.

Lub hauv paus ntawm kev qhia paub txog sab hauv kev kho mob ntshav qab zib. Nyeem ntxiv hauv qhov ntawv.

Leej twg kiwi zoo rau?

Cov neeg uas xav ua kom lub cev ib ce zoo li qub, nrog rau kev saib xyuas lub cev zoo.
Cov neeg laus raug kev txom nyem los ntawm kev kub siab.
Cov neeg ncaws pob - rov qab ua kom muaj zog tom qab kev cob qhia nyuaj.
Txog ntshav qab zib. Rau lawv, qhov no yog kev kho nrog kho nyhuv.
Cov neeg kev txom nyem los ntawm kev ntxhov siab overload.