Glycemic tsis tshua muaj cov zaub mov Performance index (cov lus)

Lub glycemic Performance index ntawm cov khoom (GI) yog qhov taw qhia ntawm cov nyhuv ntawm cov zaub mov ntawm qhov feem pua ​​ntawm cov ntshav qab zib nce siab. Lub tswvyim ntawm glycemic index nquag siv los ua khoom noj rau cov kabmob ntawm endocrine, lub plab zom mov, thiab rau kev poob phaus.

• Cov khoom lag luam nrog tus lej qis glycemic muaj qhov ntsuas tau ntawm 50-55 units. Pab pawg no suav nrog yuav luag txhua cov zaub thiab qee cov txiv ntoo hauv lawv daim ntawv nyoos, nrog rau cov tais diav muaj protein ntau thiab rog.
• Qhov nruab nrab hauv nruab nrab, ntawm 50 txog 65 units, yog qee hom zaub, txiv hmab txiv ntoo thiab zaub mov uas. Piv txwv li, txiv tsawb, txiv puv luj, oatmeal, buckwheat, peas, beets.
• Cov zaub mov siab GI muaj cov kab hluav taws xob ntau dua 70 ntu. Cov pab pawg no suav nrog kev ua kom sai: carbohydrates, qab zib, npias, cov hmoov nplej los ntawm cov hmoov dawb hwm, thiab lwm yam.

Vim li cas nws tseem ceeb uas yuav tsum xav txog GI cov khoom lag luam

Tom qab noj zaub mov, cov piam thaj hauv cov zaub mov nkag rau lub plab zom mov thiab nce cov ntshav qab zib (glycemia). Nyob rau tib lub sijhawm, cov nyhuv ntawm cov khoom ntawm glycemia sib txawv raws li tus nqi ntawm kev rhuav tshem ntawm carbohydrates rau hauv qab zib yooj yim.

Cov carbohydrates ceev ceev (lossis cov uas yooj yim, muaj cov suab thaj yooj yim - monosaccharides) muaj qhov siab GI thiab sai nce cov ntshav qab zib kom cov ntshav siab mus txog qib siab tshaj plaws (hyperglycemia). Cov txiav ua lwm yam, zais cia, tso cov tshuaj hormone insulin kom tsawg dua cov suab thaj.

Tom qab noj cov khoom noj sai sai, cov concentration ntawm cov piam thaj hauv cov ntshav yog qhov siab heev, yog li qhov tseem ceeb ntawm cov tshuaj insulin raug tso tawm, uas ua rau cov piam thaj qis mus rau qis dua qub, ua rau cov ntshav qabzib - tsis muaj cov piam thaj hauv ntshav. Qhov no yog qhov txaus ntshai ntawm cov khoom lag luam nrog cov glycemic Performance index saum 80, raws li cov piam thaj uas muaj suab thaj, ua kom lub cev ua kom zoo, thiab cov xaim qabzib hauv daim ntawv ntawm cov khw muag khoom rog ua rau cov ntshav qab zib mellitus thiab rog dhau.

Hauv txoj kev sib txawv, qeeb (ua kom hnyav) carbohydrates ua nrog cov polysaccharides ntau hauv kev sib xyaw, uas, raws li txoj cai, muaj GI tsawg.

Tom qab noj cov zaub mov GI tsawg, cov ntshav qabzib hauv lub cev yuav maj mam nce, nyob ntawm qhov ceev ntawm cov suab thaj molecules tawg ua cov yooj yim. Yog li, cov carbohydrates qeeb tsis ua rau dhia hauv qabzib thiab insulin, thaum lub xeev kev pom zoo tshaj plaws ntawm txhua lub cev.

Leej twg yog qhia tsawg GI khoom noj khoom haus

Kev siv cov khoom lag luam nrog qis glycemic index, raws li lub hauv paus ntawm kev noj haus, yog qhia rau cov kab mob ntawm cov kab mob endocrine:

• thaum lub txiav tsis tuaj yeem tso cov kua dej txaus rau txo qis qab zib tom qab noj cov khoom noj uas yooj yim, cov ntshav qab zib hom 2,
• nrog insulin tsis kam (mob ntshav qab zib ua ntej lub xeev), thaum muaj cov tshuaj insulin ntau dhau, qhov txiaj ntsig ntawm lub hlwb poob lawv qhov tsis haum xeeb rau lub cev,
• nrog kev mob caj dab ntev kom txo tau cov thauj los ntawm tus txiav thiab txo qhov ntxim nyiam ua mob ntshav qab zib.

Tsawg Glycemic Index Cov Lus

Siv cov npe cov khoom lag luam ua rau nws muaj peev xwm ua kom sai sai rau cov zaub mov noj qab zib rau cov ntshav qab zib lossis rau qhov hnyav poob, coj mus rau hauv tus account glycemic Performance index thiab cov ntsiab lus tsis zoo.

Cov khoom lag luam nrog GI tsawg muaj ntau qhov zoo, vim lawv tsuas muaj qhov zoo ntawm lub cev, uas yog:

• pab txhawb rau theem ntawm cov piam thaj hauv cov ntshav,
• pab kom lub cev siv lub zog rau lub neej ntev ntev li 2-3 teev tom qab noj zaub mov,
• muaj fiber ntau, uas muaj cov txiaj ntsig zoo rau kev zom zaub mov thiab txhawb nqa microflora zoo hauv cov hnyuv,
• tsis pab txhawb kom koj qhov hnyav nce, vim tias kev nce hauv cov khw muag rog tshwm sim thaum lub sijhawm cov ntshav insulin ntau ntxiv tom qab noj ib qho loj ntawm cov khoom noj yooj yim carbohydrates nrog lub siab glycemic index.

Kev noj haus Glycemic index

Kev noj haus glycemic index yog qhov txiaj ntsig zoo rau kev poob phaus, vim tias kev noj haus yog ua raws cov khoom noj uas muaj GI tsawg.

Noj cov zaub mov GI siab tuaj yeem pab koj nce phaus sai. Cov qe ntshav insulin siab ua rau cov ntshav qabzib rov ua rau cov rog rog. Cov tshuaj Insulin tseem thaiv cov khoom hauv lub cev kom siv lub zog los ntawm cov khw muag khoom muaj roj.

Noj nrog lub glycemic qis rau 10 hnub ua rau kom poob phaus los ntawm 2-3 phaus, uas tau yoog los ntawm cov ntsiab lus hauv qab no:

• qhov uas tsis muaj cov zaub mov carbohydrates hauv cov zaub mov sai, vim qhov ntawd tsis muaj qhov nce ntawm cov mov adipose nqaij,
• thaum tsis muaj cov roj sai hauv kev noj haus, muaj txo edema thiab tshem tawm cov dej ntau dhau ntawm lub cev,
• kev tshaib plab qis los ntawm cov ntshav qab zib ib txwm muaj.

Kev noj haus yuav tsum ua raws li tus qauv hauv qab no: peb pluas noj thiab 1-2 pluas khoom noj ua cov txiv lossis zaub. Nws yog txwv tsis pub noj zaub mov nrog qhov ntsuas kub saum 70 hauv thawj zaug tom qab pib noj zaub mov.

Thaum ncav mus rau qhov hnyav uas koj xav tau, koj tuaj yeem ua kom ntau cov zaub mov sib txawv los ntawm kev ntxiv cov zaub mov nrog cov nqi ntau dua hauv kev txwv: 100-150 grams ib zaug ib lub lim tiam.

Kev noj zaub mov kom muaj ntau yam zoo, vim nws pab txhawb tsis yog kom poob phaus, tabsis tseem kho rau tag nrho cov kab mob, uas yog:

• metabolic acceleration,
• normalization ntawm lub plab zom plab,
• ntxiv dag zog rau kev tiv thaiv kab mob vim tsis muaj suab thaj hauv cov khoom noj, uas txo lub cev tiv thaiv kev tiv thaiv,
• txo txoj kev pheej hmoo ntawm kev mob plawv thiab kab mob siab,
• tsis muaj peev xwm ntawm cov vitamins thiab minerals vim qhov siv ntawm coob tus zaub thiab txiv hmab txiv ntoo.

Nrog ntshav qab zib hom 2

Khoom noj kom zoo yog ib qho tseem ceeb hauv kev kho mob ntshav qab zib hom 2. Noj cov zaub mov uas muaj GI tsawg tsis txhim kho glycemia, uas ua rau nws zam tau kom tsis txhob muaj cov tshuaj insulin.

Hauv kev kho kab mob, noj tsawg-9 calorie noj zaub mov noj lossis noj zaub mov muaj roj carb nrog cov ntsiab lus tsawg ntawm cov khoom noj uas tsis muaj carbohydrates yog siv. Hauv qhov no, txawm hais tias kev xaiv kev noj haus zoo, nws yog qhov yuav tsum tau tso tseg cov khoom nrog siab glycemic index.

Kev noj zaub mov kom ntshav qab zib tsis tuaj yeem tswj tau cov ntshav qab zib kom tsis pub dhau, tab sis kuj poob phaus, uas feem ntau ua ke nrog ntshav qab zib.

Yuav ua li cas kom txo tau gi

Lub glycemic qhov ntsuas ntawm cov khoom lag luam, feem ntau, yog tus nqi tas mus li, tab sis muaj qee txoj kev tuaj yeem txo qhov kev ua tau zoo ntawm ob qho tib si cov khoom lag luam thiab cov khoom sib xyaw ntawm cov khoom sib txawv, uas yog:

• GI ntawm cov zaub ntsuab yog ib txwm 20-30 units qis dua los ntawm kev kho cua sov.
• Yuav kom txo tau cov carbohydrates, koj yuav tsum siv cov roj zoo zoo (sim, txiv maj phaub roj, thiab lwm yam) lossis cov protein (qe, ntses, nqaij). Tab sis cov txheej txheem no tsis ua haujlwm thaum siv suab thaj thiab rog.
• Cov tshuaj fiber ntau koj noj ntawm ib pluag noj, qhov qis dua GI ntawm tag nrho cov khoom noj.
• Noj zaub thiab txiv hmab txiv ntoo nrog tev, vim nws yog tev uas yog qhov zoo tshaj plaws ntawm cov ntoo.
• Txhawm rau txo cov nplej ntawm GI, koj yuav tsum tau rhaub nplej nplej nrog ntxiv ntawm cov roj zaub (1 tablespoon ib liter dej), thiab tom qab ntawd lim thiab khov. Roj thiab khov pauv hloov cov qauv ntawm cov hmoov txhuv nplej hauv cov nplej, uas ua rau txo qis glycemia.
• Cov qib glycemic Performance index poob qis tom qab zaub mov tau txias.
• Siv cov khoom ua nplej tsis siv ua tej taum nqaij, thiab lwm yam.
• Tsis txhob rhaub nqaij thiab zaub rau thaum ua noj.
• Noj zaub thiab txiv hmab txiv ntoo nrog tev, vim nws yog tev uas yog qhov zoo tshaj plaws ntawm cov khoom siv.
• Rov ntim cov zaub mov nrog kua txiv qaub, vim tias kua qaub me ntsis txo qhov kev rhuav tshem ntawm cov zaub mov carbohydrates hauv cov tais diav.