Dab tsi yog cov carbohydrates ua - to taub cov glycemic index ntawm cov zaub mov
Tswj qhov hnyav nyob rau hauv lub neej yog qhov xav tau ntawm txhua tus neeg. Muaj ntau cov lus qhia txog yuav ua li cas thiaj poob phaus los ntawm kev noj haus lossis kev tawm dag zog.
Tab sis cov neeg feem coob uas xav saib kom zoo meej ntsib cov teeb meem zoo li no: lub cev tsis muaj peev xwm ua raws li cov kev txwv zaub mov tau ntev, kev nyuaj siab tshwm sim los ntawm qhov tsis muaj vitamins vim tias kev noj tsis txaus, thiab ua rau lub cev tsis ua haujlwm los ntawm kev poob ceeb thawj sai. Dab tsi yog ntsiag to zoo-neeg nyiam uas qhia cov zaub mov txawv rau poob phaus.
Txhawm rau kom nkag siab tiag tiag nws yuav siv dab tsi los xaiv cov khoom noj muaj txiaj ntsig, koj yuav tsum to taub cov ntsiab lus xws li glycemic thiab insulin index, nws yog dab tsi thiab txhais tau li cas.
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
| Khoom | GI |
|---|---|
| cranberries (tshiab los yog khov) | 47 |
| txiv kab ntxwv qaub kua txiv (piam thaj dawb) | 45 |
| nyob kas poom ntsuab peas | 45 |
| kas fes basmati mov | 45 |
| txiv maj phaub | 45 |
| txiv hmab | 45 |
| tshiab txiv kab ntxwv | 45 |
| cov mov ci tag nrho | 45 |
| whole-grain siav noj tshais (tsis muaj qab zib thiab zib ntab) | 43 |
| thoob ham | 40 |
| qhuav figs | 40 |
| al dente siav nplej zom | 40 |
| kua txiv carrot (qab zib pub dawb) | 40 |
| qhuav apricots | 40 |
| prunes | 40 |
| qus (dub) mov | 35 |
| qaib dib | 35 |
| tshiab kua | 35 |
| nqaij nrog taum | 35 |
| Dijon mustard | 35 |
| qhuav txiv lws suav | 34 |
| tshiab ntsuab peas | 35 |
| suav cov mij noj thiab vermicelli | 35 |
| noob hnav noob | 35 |
| txiv kab ntxwv | 35 |
| tshiab txiv moj mab | 35 |
| tshiab quince | 35 |
| soy sauce (suab thaj dawb) | 35 |
| nonfat yogurt ntuj | 35 |
| fructose khov | 35 |
| taum | 34 |
| nectarine | 34 |
| pomegranate | 34 |
| txiv duaj | 34 |
| compote (qab zib pub dawb) | 34 |
| kua txiv lws suav | 33 |
| poov xab | 31 |
| kua mis | 30 |
| apricot | 30 |
| xim av daj | 30 |
| txiv kab ntxwv qaub | 30 |
| ntsuab taum | 30 |
| qij | 30 |
| tshiab carrots | 30 |
| tshiab beets | 30 |
| jam (qab zib pub dawb) | 30 |
| tshiab pear | 30 |
| lws suav (tshiab) | 30 |
| rog-free tsev cheese | 30 |
| lentils daj | 30 |
| blueberries, lingonberries, blueberries | 30 |
| chocolate dub (dhau 70% cocoa) | 30 |
| almond nyuj | 30 |
| mis nyuj (cov rog cov ntsiab lus) | 30 |
| txiv hmab txiv ntoo nyiam | 30 |
| tangerine tshiab | 30 |
| blackberry | 20 |
| txiv aws | 25 |
| ntsuab lentils | 25 |
| golden taum | 25 |
| tshiab cov txiv pos nphuab | 25 |
| currant liab | 25 |
| taum hmoov | 25 |
| txiv pos nphuab | 25 |
| taub dag noob | 25 |
| gooseberry | 25 |
| txiv laum huab xeeb (qab zib pub dawb) | 20 |
| artichoke | 20 |
| txaij | 20 |
| kua ntses yogurt | 20 |
| almonds | 15 |
| zaub paj ntsuab | 15 |
| zaub qhwv | 15 |
| tshuab raj | 15 |
| zaub ntsuab | 15 |
| ceg | 15 |
| zaub pob qe | 15 |
| pob zaub paj | 15 |
| kua txob | 15 |
| tshiab dib | 15 |
| hazelnuts, ntoo thuv ceev, pistachios, walnuts | 15 |
| paj zaub | 15 |
| qhiav | 15 |
| nceb | 15 |
| lub taub | 15 |
| dos | 15 |
| pesto | 15 |
| leek | 15 |
| tau cov txiv ntseej | 15 |
| txiv laum huab xeeb | 15 |
| pickled thiab pickled cucumbers | 15 |
| rhubarb | 15 |
| taum paj (taum taum) | 15 |
| taum pauv | 15 |
| zaub ntsuab | 15 |
| av daj | 10 |
| nplooj ntoos zaub xas lav | 9 |
| zaub txhwb qaib, basil, vanillin, cinnamon, oregano | 5 |
Raws li koj tuaj yeem pom, nqaij, ntses, nqaij qaib thiab qe nyob rau hauv cov rooj, 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.
Nruab nrab gi
Txhawm rau kom muaj zaub mov zoo, koj yuav tsum ua tib zoo mloog nruab nrab Performance index lub rooj:
| Khoom | GI |
|---|---|
| hmoov nplej | 69 |
| tshiab pineapple | 66 |
| oatmeal tam sim ntawd | 66 |
| kua txiv kab ntxwv | 65 |
| daig | 65 |
| beets (hau los yog stewed) | 65 |
| dub poov xab ncuav | 65 |
| marmalade | 65 |
| granola nrog qab zib | 65 |
| cov kaus poom txiv puv luj | 65 |
| raisins | 65 |
| Maple phoov | 65 |
| rye qhob cij | 65 |
| lub tsho hau qos yaj ywm | 65 |
| pauj kev | 65 |
| qab zib qos (qos yaj ywm) | 65 |
| cov mov ci tag nrho | 65 |
| nyob kas poom zaub | 65 |
| nplej zom nrog cheese | 64 |
| germinated nplej nplej | 63 |
| nplej hmoov nplej pancakes | 62 |
| nyias nplej kua ncuav pizza nrog txiv lws suav thiab cheese | 61 |
| txiv tsawb | 60 |
| txiv ntseej | 60 |
| mis nyuj khov (nrog ntxiv qab zib) | 60 |
| cov nplej ntev | 60 |
| lasagna | 60 |
| muaj mayonnaise | 60 |
| lub dib pag | 60 |
| oatmeal | 60 |
| cocoa hmoov (nrog ntxiv piam thaj) | 60 |
| tshiab papaya | 59 |
| arab pita | 57 |
| qab zib kas poom pob kws | 57 |
| kua txiv txiv hmap (piam thaj dawb) | 55 |
| ketchup | 55 |
| mustard | 55 |
| spaghetti | 55 |
| sushi | 55 |
| bulgur | 55 |
| cov kaus poom txiv duaj | 55 |
| shortbread koob noom | 55 |
| basmati mov | 50 |
| kua txiv cranberry (qab zib pub dawb) | 50 |
| kiwi | 50 |
| tsis muaj piam thaj rau hauv cov kua txiv puv | 50 |
| lychee | 50 |
| txiv nkhaus taw | 50 |
| persimmon | 50 |
| cov nplej xim av | 50 |
| kua kua txiv (qab zib pub dawb) | 50 |
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:
| Khoom | GI |
|---|---|
| npias | 110 |
| hnub tim | 103 |
| piam thaj | 100 |
| hloov pauv cov hmoov txhuv nplej siab | 100 |
| dawb qhob cij | 100 |
| rutabaga | 99 |
| buns | 95 |
| ci qos | 95 |
| kib qos | 95 |
| qos yaj ywm nyuj twm | 95 |
| mov mij | 92 |
| nyob kas poom los apricots | 91 |
| gluten dawb qhob cij | 90 |
| dawb (nplaum) nplej | 90 |
| carrots (hau los yog stewed) | 85 |
| hamburger buns | 85 |
| pob kws flakes | 85 |
| paj kws tsw qab zib | 85 |
| mis nyuj pudding | 85 |
| mashed qos yaj ywm | 83 |
| neeg tawg | 80 |
| granola nrog txiv ntoo thiab raisins | 80 |
| qab zib donut | 76 |
| taub dag | 75 |
| lub dib liab | 75 |
| french baguette | 75 |
| txhuv porridge hauv mis | 75 |
| lasagna (los ntawm cov nplej mos mos) | 75 |
| Tsis muaj qab hau waffles | 75 |
| millet | 71 |
| chocolate bar ("Mars", "Snickers", "Twix" thiab lwm yam) | 70 |
| mis nyuj chocolate | 70 |
| qab zib dej qab zib (Coca-Cola, Pepsi-Cola thiab lwm yam) | 70 |
| croissant | 70 |
| muag nplej tsis qab | 70 |
| pearl barley | 70 |
| qos yaj ywm chips | 70 |
| risotto nrog cov txhuv dawb | 70 |
| suab thaj qab zib | 70 |
| dawb qab zib | 70 |
| npawg tooj | 70 |
| kev txiav txim | 70 |
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.
Lub npe "Insulin Index" (AI), raws li lo lus, tau qhia los ntawm Janet Brand-Millet, tus xibfwb ntawm tebchaws Australia, uas yog cov xeeb ceem ntawm cov khoom noj cov zaub mov hais txog cov nyhuv ntawm qhov 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
| Carbohydrates "tsis zoo" (siab Performance index) | "Zoo" carbohydrates (qes qes) |
|---|---|
| malt 110 | bran cij 50 |
| piam thaj 100 | xim av mov 50 |
| khob cij dawb 95 | peas 50 |
| ci qos 95 | unrefined cereals 50 |
| zib ntab 90 | oat flakes 40 |
| paj kws 85 | txiv ntoo. kua txiv tshiab uas tsis muaj piam thaj 40 |
| carrots 85 | coarse grey qhob cij 40 |
| qab zib 75 | Ntxhw Nchauv 40 |
| muesli 70 | kob noob taum 40 |
| chocolate bar 70 | qhuav peas 35 |
| hau qos 70 | mis nyuj khoom 35 |
| pob kws 70 | turkish peas 30 |
| tev nplej 70 | lentils 30 |
| ncuav qab zib 70 | noob taum 30 |
| ntxhuab 65 | nplej ncuav 30 |
| qhob cij cij 65 | txiv hmab txiv ntoo tshiab 30 |
| dib pag 60 | chocolate dub (60% cocoa) 22 |
| txiv tsawb 60 | fructose 20 |
| jam 55 | kua taum 15 |
| hwm zeb pasta 55 | zaub ntsuab, txiv lws suav - tsawg dua 15 |
| lemons, nceb - tsawg dua 15 |
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.
Dab tsi yog glycemic index?
Qhov ntsuas uas qhia tau sai npaum li cas koj lub cev zom cov carbohydrates noj rau hauv qabzib yog hu ua glycemic index.
Ob qho khoom noj nrog tib lub carbohydrates ntau yuav muaj qhov sib txawv glycemic.
Tus lej GI ntawm 100 sib raug rau cov piam thaj. Tsawg GI, tsawg cov zaub mov nce ntshav qab zib:
- Tsawg GI: 55 lossis tsawg dua
- nruab nrab GI: nyob rau ntau yam 56–69,
- siab GI: tshaj 70.
Qee yam khoom noj tuaj yeem txhim kho koj cov ntshav qab zib kom nws nce sai. Qhov no yog vim qhov tseeb hais tias cov khoom noj ceev ceev carbohydrates xws li cov suab thaj ua kom zoo dua thiab cov khob cij dawb tau yooj yim ua tiav los ntawm lub cev mus rau hauv cov piam thaj dua li cov zaub mov carbohydrate maj mam pom hauv cov nplej thiab zaub.
Lub glycemic Performance index ua rau nws muaj peev xwm paub qhov txawv sai, phem carbohydrates los ntawm qeeb ua yeeb yam carbohydrates. Qhov ntsuas no tuaj yeem siv rau kev kho kom zoo rau kev xam cov khoom noj carbohydrates hauv kev noj haus, uas yuav pab ua kom cov ntshav qab zib nyob ntawm qhov ruaj khov.
Txiv hmab txiv ntoo thiab berries
Txawm tias muaj qab zib ntawm ntau cov txiv hmab txiv ntoo, yuav luag txhua tus ntawm lawv muaj cov khoom noj carbohydrates ntau. Qhov no yog vim muaj cov kua qaub, uas tsis muaj nyob rau hauv cov kua txiv ntoo vim fructose thiab ntau qhov muaj fiber ntau.
| Tsawg gi | Nruab nrab gi | Siab gi |
| Kua (35) | Txiv tsawb (60) | Dib Ntoo (75) |
| Txiv duaj (34) | Melon (65) | |
| Txiv kab ntxwv qaub (30) | Papaya (59) | |
| Kiwi (50) | Txiv puv luj (66) | |
| Txiv qaub (25) | ||
| Txiv kab ntxwv (35) | ||
| Txiv moj coos (30) | ||
| Txiv Pos Nphuab (25) | ||
| Raspberry (25) | ||
| Blueberry (30) | ||
| Txiv Hmab Txiv Ntoo (47) | ||
| Txiv quav ntswv nyoos (45) | ||
| Plum (35) | ||
| Txiv nkhaus taw (50) | ||
| Apricot (30) | ||
| Persimmon (50) |
Zaub yog nplua nuj nyob hauv fiber ntau, uas ua rau kev cuam tshuam kev nqus ntawm carbohydrates.
Txoj cai ntawm kev xaiv zaub nrog qhov ntsuas qis rau khoom noj - tsis txhob noj qab zib thiab tsis muaj hmoov txhuv nplej.
Tseem Ceeb: GI ntawm zaub thiab lwm yam khoom noj tuaj yeem hloov ntau ntau tom qab ua noj, saib lub rooj nrog cov zaub mov tiav hauv qab no.
| Tsawg kawg nkaus gi | Tsawg gi | Siab gi |
| Tswb kua txob (15) | Carrots (30) | Qos (70) |
| Zaub cob pob (15) | Eggplant (20) | Pob kws (70) |
| Dos (15) | Qij (30) | Taub dag (75) |
| Avocado (10) | Lws suav (30) | |
| Celery (15) | Beetroot (30) | |
| Dib (15) | ||
| Nceb (15) | ||
| Zaub pob (15) | ||
| Zucchini (15) | ||
| Zaub ntsuab (15) | ||
| Asparagus (15) |
Cereals, ceev thiab legumes
| Tsawg gi | Nruab nrab gi | Siab gi |
| Soya (15) | Oats (60) | Millet (71) |
| Buckwheat (40) | Barley (70) | |
| Lentils (30) | Semolina (70) | |
| Ntsuab Peas (35) | Cov nplej dawb (70) | |
| Taum (34) | ||
| Flaxseeds (35) | ||
| Almonds (15) | ||
| Cashew (15) | ||
| Txiv laum huab xeeb (15) | ||
| Taub Dag Noob (25) | ||
| Paj noob hlis noob (25) | ||
| Walnut (15) | ||
| Brown nplej (50) |
Nrog haus, txhua yam yog yooj yim, yog tias tsis muaj qab zib ntxiv - koj tuaj yeem!
| Tsawg gi | Nruab nrab gi |
| Cov Kua Txiv (33) | Coca-Cola (63) |
| Cov kua txiv Dej Qab Zib (50) | Fanta (68) |
| Txiv quav ntswm yam tsis muaj piam thaj (55) | Kas fes nrog qab zib (60) |
| Cov Khoom Uas Muaj Qab Zib Qab Qab Zib (50) | Tshuaj yej nrog piam thaj (60) |
| Cov Kua Txiv Kua (45) | |
| Tsis Muaj piam thaj Txiv Kab Ntxwv (45) | |
| Kvass (45) | |
| Tsis muaj piam thaj txiv hmab txiv ntoo stewed (34) | |
| Tshuaj yej nrog piam thaj thiab mis nyuj (44) | |
| Kas fes nrog piam thaj thiab mis nyuj (50) | |
| Npias (45) |
Cov khoom lag luam
| Tsawg gi | Nruab nrab gi | Siab gi |
| Kua mis nyeem qaub (35) | Instant Oatmeal (66) | Baguette (75) |
| Tag nrho Grain Spaghetti (48) | Mis nyuj khov (60) | Ci (70) |
| Oatmeal (55) | Muesli (57) | Lub Cev Muaj Zog (85) |
| Chocolate Tsaus (30) | Paj Kws (65) | Waffles (75) |
| Qub (30) | Xim av cij (65) | Flakes Pob Kws (81) |
| Mis (30) | Marmalade (65) | Jam (65) |
| Tag nrho Lub khob cij nplej (65) | Rice Porridge (75) | |
| Cov hmoov nplej dawb (65) | Qab Zib (70) | |
| Pizza (61) | Cov khob cij dawb (75) | |
| Ketchup (55) | Tej Daim (70) | |
| Mayonnaise (60) | Buns (95) | |
| Qos Yaj Ywm (65) | Ci thiab Fried Qos Yaj (95) | |
| Hau Beets (65) |
GI thiab cov kev poob phaus
Lub glycemic Performance index tuaj yeem siv los tswj kev qab los noj mov, uas pab kom raug cov phaus ntxiv kom yog.
- Thaum koj noj cov zaub mov uas muaj GI ntau, cov piam thaj hauv cov ntshav nce siab heev, ua rau lub cev ua kom cov tshuaj insulin tso rau hauv cov ntshav.
- Cov tshuaj insulin pab cov piam thaj nkag mus rau hauv lub hlwb, yog li tsim cov khoom noj roj.
- Qhov tshuaj ntshav ntshav ntau ua rau cov ntshav qabzib ntau, uas ua rau muaj kev tshaib plab.
- Txij li qhov leap no tshwm sim hauv ib teev, ib teev tom qab, tom qab koj tau noj zaub mov nrog GI siab, koj yuav rov qab tshaib plab ntxiv.
- Yog li, kev noj kom tag nrho hauv calorie thaum nruab hnub.
- Qhov ntau ntawm cov calories, cov ntsiab lus ntawm cov vitamins thiab zaub mov hauv zaub mov kuj tseem ceeb rau kev ua haujlwm ntawm lub cev.
- Pizza thiab oatmeal muaj kwv yees li GI zoo ib yam, tab sis oatmeal zoo dua yog qhov txheeb raws roj ntsha
- Kev pabcuam rau qhov loj me kuj tseem ceeb.
- Cov carbohydrates ntau koj noj, qhov ntau lawv yuav cuam tshuam koj cov piam thaj hauv ntshav.
Rau qhov kev poob phaus raws GI koj xav tau:
- ntxiv cov khoom ua nplej, legumes, txiv hmab txiv ntoo, txiv ntoo, cov zaub uas tsis muaj hmoov nplej nrog GI tsawg,
- txo cov khoom noj uas muaj GI siab - qos yaj ywm, qhob cij dawb, mov,
- txo kev noj haus ntawm cov khoom noj qab zib zoo - khoom noj ci, khoom qab zib thiab dej qab zib. Tsis txhob noj lawv cais, sib xyaw nrog cov zaub mov nrog GI tsawg kom txo tau cov txiaj ntsig tshwm sim.
Cov pluas noj twg yeej muaj cov khoom noj uas muaj cov carbohydrates thiab protein ntau. Ntxiv mus, nws tsis nyob ntawm lub hom phiaj: poob phaus lossis nce mus rau pawg. Qhov no yog vim qhov kev puas tsuaj ntawm cov dej qab zib huv rau lub cev.
Glycemic Khoom Noj Khoom Haus Index Cov Lus
Kev sib txuas ceev
Zaub
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Zaub paj zaub | 10 | 27 | 3 | 0,4 | 4 |
| Zaub pob qe | 15 | 43 | 4,8 | — | 5,9 |
| Cov ntsev nceb | 10 | 29 | 3,7 | 1,7 | 1,1 |
| Tshiab ntsuab peas | 40 | 72 | 5 | 0,2 | 12,8 |
| Txaij Caviar | 40 | 146 | 1,7 | 13,3 | 5,1 |
| Tsoo caviar | 75 | 83 | 1,3 | 4,8 | 8,1 |
| Pob Tsuas | 10 | 25 | 2 | — | 4,3 |
| Sauerkraut | 15 | 17 | 1,8 | 0,1 | 2,2 |
| Braised zaub pob | 15 | 75 | 2 | 3 | 9,6 |
| Hau qos yaj ywm | 65 | 75 | 2 | 0,4 | 15,8 |
| Kib qos yaj ywm | 95 | 184 | 2,8 | 9,5 | 22 |
| Fab Kis kib | 95 | 266 | 3,8 | 15,1 | 29 |
| Mashed qos yaj ywm | 90 | 92 | 2,1 | 3,3 | 13,7 |
| Qos daim tawv nyias | 85 | 538 | 2,2 | 37,6 | 49,3 |
| Hau pob kws | 70 | 123 | 4,1 | 2,3 | 22,5 |
| Dos | 10 | 48 | 1,4 | — | 10,4 |
| Leek | 15 | 33 | 2 | — | 6,5 |
| Txiv ntseej dub | 15 | 361 | 2,2 | 32 | 8,7 |
| Raw carrots | 35 | 35 | 1,3 | 0,1 | 7,2 |
| Fresh cucumbers | 20 | 13 | 0,6 | 0,1 | 1,8 |
| Ntsuab lub txiv ntseej | 15 | 125 | 1,4 | 12,7 | 1,3 |
| Cov kua txob ntsuab | 10 | 26 | 1,3 | — | 5,3 |
| Liab kua txob | 15 | 31 | 1,3 | 0,3 | 5,9 |
| Txiv lws suav | 10 | 23 | 1,1 | 0,2 | 3,8 |
| Radish | 15 | 20 | 1,2 | 0,1 | 3,4 |
| Hau beets | 64 | 54 | 1,9 | 0,1 | 10,8 |
| Asparagus | 15 | 21 | 1,9 | 0,1 | 3,2 |
| Ci Taub Hau | 75 | 23 | 1,1 | 0,1 | 4,4 |
| Taum hau | 40 | 127 | 9,6 | 0,5 | 0,2 |
| Braised Cauliflower | 15 | 29 | 1,8 | 0,3 | 4 |
| Qij | 30 | 46 | 6,5 | — | 5,2 |
| Cov nqaij hau | 25 | 128 | 10,3 | 0,4 | 20,3 |
| Hlais nplej | 15 | 22 | 2,9 | 0,3 | 2 |
Txiv hmab txiv ntoo thiab berries
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Apricots | 20 | 40 | 0,9 | 0,1 | 9 |
| Pineapples | 66 | 49 | 0,5 | 0,2 | 11,6 |
| Txiv kab ntxwv | 35 | 38 | 0,9 | 0,2 | 8,3 |
| Lub taub | 72 | 40 | 0,7 | 0,2 | 8,8 |
| Tsawb | 60 | 91 | 1,5 | 0,1 | 21 |
| Lingonberry | 25 | 43 | 0,7 | 0,5 | 8 |
| Txiv hmap | 40 | 64 | 0,6 | 0,2 | 16 |
| Txiv duaj | 22 | 49 | 0,8 | 0,5 | 10,3 |
| Npauj npaim tuaj | 42 | 34 | 1 | 0,1 | 7,7 |
| Pomegranate | 35 | 52 | 0,9 | — | 11,2 |
| Cov txiv kab ntxwv qaub | 22 | 35 | 0,7 | 0,2 | 6,5 |
| Cwjmem | 34 | 42 | 0,4 | 0,3 | 9,5 |
| Melon | 60 | 39 | 0,6 | — | 9,1 |
| Blackberry | 25 | 31 | 2 | — | 4,4 |
| Tsiaj Npua Teb | 25 | 34 | 0,8 | 0,4 | 6,3 |
| Raisins | 65 | 271 | 1,8 | — | 66 |
| Cov npua | 35 | 257 | 3,1 | 0,8 | 57,9 |
| Kiwi | 50 | 49 | 0,4 | 0,2 | 11,5 |
| Txiv pos nphuab | 32 | 32 | 0,8 | 0,4 | 6,3 |
| Txiv kab ntxwv lwj | 45 | 26 | 0,5 | — | 3,8 |
| Gooseberry | 40 | 41 | 0,7 | 0,2 | 9,1 |
| Qhuav apricots | 30 | 240 | 5,2 | — | 55 |
| Txiv qaub | 20 | 33 | 0,9 | 0,1 | 3 |
| Txiv duaj | 30 | 39 | 0,8 | 0,3 | 8,3 |
| Txiv nkhaus taw | 55 | 67 | 0,5 | 0,3 | 13,5 |
| Kab zuag | 40 | 38 | 0,8 | 0,3 | 8,1 |
| Nectarine | 35 | 48 | 0,9 | 0,2 | 11,8 |
| Hiav txwv buckthorn | 30 | 52 | 0,9 | 2,5 | 5 |
| Txiv duaj | 30 | 42 | 0,9 | 0,1 | 9,5 |
| Plums | 22 | 43 | 0,8 | 0,2 | 9,6 |
| Liab currant | 30 | 35 | 1 | 0,2 | 7,3 |
| Ntsuab currant | 15 | 38 | 1 | 0,2 | 7,3 |
| Cov Hnub | 70 | 306 | 2 | 0,5 | 72,3 |
| Pauj kev chim | 55 | 55 | 0,5 | — | 13,2 |
| Qab zib cherry | 25 | 50 | 1,2 | 0,4 | 10,6 |
| Npauj npaim tuaj | 43 | 41 | 1,1 | 0,6 | 8,4 |
| Nyiaj Pov Xyooj | 25 | 242 | 2,3 | — | 58,4 |
| Cov txiv apples | 30 | 44 | 0,4 | 0,4 | 9,8 |
Cov zaub mov thiab hmoov nplej
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Sab saum toj-qib hmoov pancakes | 69 | 185 | 5,2 | 3 | 34,3 |
| Kub Qav Kaws Bun | 92 | 287 | 8,7 | 3,1 | 59 |
| Kab Npauj Laim | 88 | 292 | 7,5 | 4,9 | 54,7 |
| Dumplings nrog cov qos yaj ywm | 66 | 234 | 6 | 3,6 | 42 |
| Dumplings nrog tsev cheese | 60 | 170 | 10,9 | 1 | 36,4 |
| Waffles | 80 | 545 | 2,9 | 32,6 | 61,6 |
| Fried dawb croutons | 100 | 381 | 8,8 | 14,4 | 54,2 |
| Buckwheat porridge rau hauv dej | 50 | 153 | 5,9 | 1,6 | 29 |
| Npuas | 30 | 205 | 17 | 3,9 | 14 |
| Pob kws flakes | 85 | 360 | 4 | 0,5 | 80 |
| Cov nplej zom hwm | 85 | 344 | 12,8 | 0,4 | 70 |
| Cov nplej zom ntxas tag nrho | 38 | 113 | 4,7 | 0,9 | 23,2 |
| Durum nplej nplej | 50 | 140 | 5,5 | 1,1 | 27 |
| Mis porridge | 65 | 122 | 3 | 5,4 | 15,3 |
| Muesli | 80 | 352 | 11,3 | 13,4 | 67,1 |
| Mis oatmeal | 60 | 116 | 4,8 | 5,1 | 13,7 |
| Oatmeal rau hauv dej | 66 | 49 | 1,5 | 1,1 | 9 |
| Oatmeal | 40 | 305 | 11 | 6,2 | 50 |
| Kwv Tuag | 51 | 191 | 15,1 | 3,8 | 23,5 |
| Ua Ncuav Quav | 60 | 252 | 14 | 6,3 | 37 |
| Barley porridge rau ntawm dej | 22 | 109 | 3,1 | 0,4 | 22,2 |
| Kua nplaum uas tawg | 80 | 352 | 11,3 | 13,4 | 67,1 |
| Ncuav qab zib, khoom qab zib, khoom qab zib | 100 | 520 | 4 | 25 | 70 |
| Ntxias pizza | 60 | 236 | 6,6 | 13,3 | 22,7 |
| Millet porridge rau hauv dej | 70 | 134 | 4,5 | 1,3 | 26,1 |
| Taug nplej siav tsis tau tiav | 65 | 125 | 2,7 | 0,7 | 36 |
| Mis nyuj porridge | 70 | 101 | 2,9 | 1,4 | 18 |
| Mov nplej porridge nyob rau hauv dej | 80 | 107 | 2,4 | 0,4 | 63,5 |
| Rog tsis pub soya hmoov | 15 | 291 | 48,9 | 1 | 21,7 |
| Neeg tawg | 74 | 360 | 11,5 | 2 | 74 |
| Mov Ci Borodinsky | 45 | 202 | 6,8 | 1,3 | 40,7 |
| Hwm nplej ua ncuav | 85 | 369 | 7,4 | 7,6 | 68,1 |
| Cereal khob cij | 40 | 222 | 8,6 | 1,4 | 43,9 |
| Hwm Lauj Npog Dag | 80 | 232 | 7,6 | 0,8 | 48,6 |
| Rye-nplej ncuav | 65 | 214 | 6,7 | 1 | 42,4 |
| Tseem Yob Mov Ua Mov | 45 | 291 | 11,3 | 2,16 | 56,5 |
| Mis porridge | 50 | 111 | 3,6 | 2 | 19,8 |
Khoom noj siv mis
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Brynza | — | 260 | 17,9 | 20,1 | — |
| Kua mis nyeem qaub 1.5% ntuj | 35 | 47 | 5 | 1,5 | 3,5 |
| Cov txiv ntoo yogurt | 52 | 105 | 5,1 | 2,8 | 15,7 |
| Kefir nonfat | 25 | 30 | 3 | 0,1 | 3,8 |
| Cov mis nyuj ntuj | 32 | 60 | 3,1 | 4,2 | 4,8 |
| Skim mis | 27 | 31 | 3 | 0,2 | 4,7 |
| Pub mis nyuj nrog piam thaj | 80 | 329 | 7,2 | 8,5 | 56 |
| Soya mis | 30 | 40 | 3,8 | 1,9 | 0,8 |
| Mis nyuj khov | 70 | 218 | 4,2 | 11,8 | 23,7 |
| Cream 10% roj | 30 | 118 | 2,8 | 10 | 3,7 |
| Qaub cream 20% rog | 56 | 204 | 2,8 | 20 | 3,2 |
| Kev cheese | 57 | 323 | 20 | 27 | 3,8 |
| Suluguni cheese | — | 285 | 19,5 | 22 | — |
| Tofu cheese | 15 | 73 | 8,1 | 4,2 | 0,6 |
| Feta cheese | 56 | 243 | 11 | 21 | 2,5 |
| Tsev cheese pancakes | 70 | 220 | 17,4 | 12 | 10,6 |
| Kev sib tw dag | — | 360 | 23 | 30 | — |
| Roj 9% rog | 30 | 185 | 14 | 9 | 2 |
| Rog-free tsev tsev cheese | 30 | 88 | 18 | 1 | 1,2 |
| Cuam tshuam loj | 45 | 340 | 7 | 23 | 10 |
Ntses thiab nqaij ntses
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Beluga | — | 131 | 23,8 | 4 | — |
| Kub haus yeeb salmon liab | — | 161 | 23,2 | 7,6 | — |
| Caviar liab | — | 261 | 31,6 | 13,8 | — |
| Pollock roe | — | 131 | 28,4 | 1,9 | — |
| Hau squids | — | 140 | 30,4 | 2,2 | — |
| Flounder | — | 105 | 18,2 | 2,3 | — |
| Fried carp | — | 196 | 18,3 | 11,6 | — |
| Hau mullet | — | 115 | 19 | 4,3 | — |
| Haus luam yeeb cod | — | 111 | 23,3 | 0,9 | — |
| Ntses cutlets | 50 | 168 | 12,5 | 6 | 16,1 |
| Phauv khaub hlab | 40 | 94 | 5 | 4,3 | 9,5 |
| Nkuaj Crabs | — | 85 | 18,7 | 1,1 | — |
| Cw | — | 95 | 20 | 1,8 | — |
| Hiav txwv kale | 22 | 5 | 0,9 | 0,2 | 0,3 |
| Fried perch | — | 158 | 19 | 8,9 | — |
| Cod mob siab | — | 613 | 4,2 | 65,7 | — |
| Hau pob kws tus ntses | 5 | 97 | 20,3 | 1,3 | 1 |
| Saury hauv roj | — | 283 | 18,3 | 23,3 | — |
| Sardine hauv roj | — | 249 | 17,9 | 19,7 | — |
| Sardine npau npau | — | 178 | 20 | 10,8 | — |
| Herring | — | 140 | 15,5 | 8,7 | — |
| Salmon npau npau | — | 210 | 16,3 | 15 | — |
| Mackerel hauv roj | — | 278 | 13,1 | 25,1 | — |
| Nyuj Sib Nraus Mackerel | — | 151 | 23,4 | 6,4 | — |
| Sudak | — | 97 | 21,3 | 1,3 | — |
| Hau cod | — | 76 | 17 | 0,7 | — |
| Tuna hauv nws cov kua txiv | — | 96 | 21 | 1 | — |
| Haus luam yeeb eel | — | 363 | 17,7 | 32,4 | — |
| Cov hau tawv nqaij npau | — | 95 | 14 | 3 | — |
| Hau trout | — | 89 | 15,5 | 3 | — |
| Hau hake | — | 86 | 16,6 | 2,2 | — |
| Tshuaj tsuag rau hauv roj | — | 363 | 17,4 | 32,4 | — |
| Hau pike | — | 78 | 18 | 0,5 | — |
Nqaij khoom
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Yajtshajkoob | — | 300 | 24 | 25 | — |
| Yaj yaj | — | 293 | 21,9 | 22,6 | — |
| Nqaij nyuj Stroganoff | 56 | 207 | 16,6 | 13,1 | 5,7 |
| Hau nqaij nyuj rog | — | 175 | 25,7 | 8,1 | — |
| Hau nqaij nyug hau | — | 231 | 23,9 | 15 | — |
| Hlwb plaub hau | — | 124 | 11,7 | 8,6 | — |
| Daim siab ci nqaij nyug siab | 50 | 199 | 22,9 | 10,2 | 3,9 |
| Tus Goose | — | 319 | 29,3 | 22,4 | — |
| Hau qaib cov txwv | — | 195 | 23,7 | 10,4 | — |
| Siav hnyuv ntxwm | 34 | 300 | 12 | 28 | 3 |
| Cutlets nqaij npuas | 50 | 262 | 11,7 | 19,6 | 9,6 |
| Fried luav | — | 212 | 28,7 | 10,8 | — |
| Hau mis qaib mis | — | 137 | 29,8 | 1,8 | — |
| Fried qaib | — | 262 | 31,2 | 15,3 | — |
| Omelet | 49 | 210 | 14 | 15 | 2,1 |
| Lub raum mos | — | 156 | 26,1 | 5,8 | — |
| Kib noj npuas noj | — | 407 | 17,7 | 37,4 | — |
| Ci nqaij npuas | — | 280 | 19,9 | 22 | — |
| Nqaij tawv | 28 | 266 | 10,4 | 24 | 1,6 |
| Hau nqaij nyuj | — | 134 | 27,8 | 3,1 | — |
| Roast os | — | 407 | 23,2 | 34,8 | — |
Cov Rog, Roj, thiab Cov Kua
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Qaub qaub | 20 | 12 | 2 | — | 1 |
| Ketchup | 15 | 90 | 2,1 | — | 14,9 |
| Mustard | 35 | 143 | 9,9 | 12,7 | 5,3 |
| Mayonnaise | 60 | 621 | 0,3 | 67 | 2,6 |
| Margarine | 55 | 743 | 0,2 | 82 | 2,1 |
| Txiv roj roj | — | 898 | — | 99,8 | — |
| Zaub roj | — | 899 | — | 99,9 | — |
| Nqaij npuas rog | — | 841 | 1,4 | 90 | — |
| Kab Npauj | 51 | 748 | 0,4 | 82,5 | 0,8 |
Dej qab zib
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Dej ntshiab tsis-carbonated | — | — | — | — | — |
| Qhuav caw dawb | 44 | 66 | 0,1 | — | 0,6 |
| Liab caw liab | 44 | 68 | 0,2 | — | 0,3 |
| Si haus dej | 74 | 48 | — | — | 11,7 |
| Koob qab zib | 30 | 150 | 0,2 | — | 20 |
| Cocoa hauv mis nyuj (tsis muaj piam thaj dawb) | 40 | 67 | 3,2 | 3,8 | 5,1 |
| Kvass | 30 | 20,8 | 0,2 | — | 5 |
| Txiv hmab txiv ntoo compote (qab zib pub dawb) | 60 | 60 | 0,8 | — | 14,2 |
| Kas fes hauv av | 42 | 58 | 0,7 | 1 | 11,2 |
| Ntuj kas fes (qab zib pub dawb) | 52 | 1 | 0,1 | 0,1 | — |
| Pineapple kua txiv (tsis muaj piam thaj) | 46 | 53 | 0,4 | — | 13,4 |
| Cov kua txiv kab ntxwv (suab thaj dawb) | 40 | 54 | 0,7 | — | 12,8 |
| Cov kua txiv rau ib pob | 70 | 54 | 0,7 | — | 12,8 |
| Cov kua txiv ua kua txiv (qab zib tsis pub dawb) | 48 | 56,4 | 0,3 | — | 13,8 |
| Cov kua txiv kab ntxwv (suab thaj dawb) | 48 | 33 | 0,3 | — | 8 |
| Carrot kua txiv | 40 | 28 | 1,1 | 0,1 | 5,8 |
| Cov kua txiv lws suav | 15 | 18 | 1 | — | 3,5 |
| Kua kua txiv (qab zib pub dawb) | 40 | 44 | 0,5 | — | 9,1 |
| Ntsuab tshuaj yej (qab zib pub dawb) | — | 0,1 | — | — | — |
Lwm yam
| Khoom npe | Glycemic Performance index | Kcal | Cov ntxhw | Lub cev rog | Carbohydrates |
|---|---|---|---|---|---|
| Cov protein ntawm ib lub qe | 0 | 17 | 3,6 | — | 0,4 |
| Txiv laum huab xeeb | 20 | 612 | 20,9 | 45,2 | 10,8 |
| Khaws cia tau | 70 | 271 | 0,3 | 0,3 | 70,9 |
| Walnuts | 15 | 710 | 15,6 | 65,2 | 15,2 |
| Ib nkaub qe | 0 | 59 | 2,7 | 5,2 | 0,3 |
| Cov khoom qab zib caramel | 80 | 375 | — | 0,1 | 97 |
| Cwj Vuam Chiv | 45 | 380 | 3,4 | 33,5 | 29,5 |
| Marmalade | 30 | 306 | 0,4 | 0,1 | 76 |
| Zib ntab | 90 | 314 | 0,8 | — | 80,3 |
| Txiv mab txiv ntoo | 25 | 648 | 18,6 | 57,7 | 13,6 |
| Paj Kws | 85 | 480 | 2,1 | 20 | 77,6 |
| Qab zib | 70 | 374 | — | — | 99,8 |
| Sunflower noob | 8 | 572 | 21 | 53 | 4 |
| Cov Noob Npuas | 25 | 600 | 28 | 46,7 | 15,7 |
| Pistachios | 15 | 577 | 21 | 50 | 10,8 |
| Hazelnuts | 15 | 706 | 16,1 | 66,9 | 9,9 |
| Halva | 70 | 522 | 12,7 | 29,9 | 50,6 |
| Hotdog (1 pc) | 90 | 724 | 17 | 36 | 79 |
| Shawarma hauv pita mov ci (1 pc.) | 70 | 628 | 24,8 | 29 | 64 |
| Mis chocolate | 70 | 550 | 5 | 34,7 | 52,4 |
| Qhob noom xim kasfes dub | 22 | 539 | 6,2 | 35,4 | 48,2 |
| Chocolate Tuav | 70 | 500 | 4 | 25 | 69 |
| Qe (1 pc) | 0 | 76 | 6,3 | 5,2 | 0,7 |
Glycemic Khoom Noj Khoom Haus Index Cov Lus.
Yog tias koj nyiam tsab xov xwm, qhia rau koj cov phooj ywg!
GI khoom tswvyim
Tus nqi GI qhia txog tus nqi ntawm cov piam thaj tau nkag mus rau hauv lub cev thiab nws txoj kev nqus. Yog li, qhov cim tau ntau dua, cov zaub mov nrawm dua nws muab nws lub zog rau lub cev. Thaum carbohydrates nrog qis glycemic index, lawv tseem hu ua carbohydrates zoo, tau nqus qeeb, txhawb rau tus neeg thiab muab lub siab ntawm satiety ntev ntev.
Yog tias ib tug neeg noj cov khoom noj nrog cov roj ntau hauv cov zaub mov noj, tom qab ntawd lub sijhawm yuav ua rau lub cev metabolism, cov ntshav qab zib kom tsis tu ncua thiab tsim cov qe ntshav muaj roj.
Thaum qhov ua tsis tiav no tshwm sim, ib tug neeg feem ntau pib muaj kev tshaib plab, txawm tias noj zaub mov txaus. Cov piam thaj tau txais los ntawm lub cev tsis tuaj yeem raug nqus tau thiab khaws cia rau hauv cov ntaub so ntswg rog.
GI tau muab faib ua peb pawg, uas yog:
- 0 - 50 PIECES - qes,
- 50 - 69 DAIM NTAWV - nruab nrab,
- 70 units thiab sab saud - siab.
Tsis tshua muaj glycemic Performance index ntawm carbohydrates yog nyob rau hauv txhua pawg ntawm cov khoom, uas yuav tau piav qhia hauv qab no.
Zaub nrog rau “Muaj Carbohydrates”
Yog tias koj txiav txim siab noj khoom kom yog, ces cov zaub yuav tsum tau txais tshwj xeeb, vim tias lawv yuav tsum txog li ib nrab ntawm kev noj haus txhua hnub. Los ntawm daim ntawv teev cov zaub ntsuab nrog GI tsawg, koj tuaj yeem ua ntau yam tais diav - zaub nyoos, sab zaub mov thiab zaub mov.
Nws yog tsim nyog kom paub cov zaub "zam", uas thaum kho cov cua sov ua rau pom nws qhov taw qhia ntau ntau - qhov no yog cov carrots. Nws cov khoom xyaw ntawm cov nqaij nyoos yuav yog 35 ib qho, tab sis hauv rhaub 85 chav nyob. Kuj tseem muaj txoj cai tseem ceeb rau txhua pawg ntawm zaub thiab txiv hmab txiv ntoo - yog tias lawv raug coj mus rau lub xeev ntawm cov qos yaj ywm ci, ces qhov ntsuas yuav nce ntxiv, txawm tias tsis muaj ntau.
Nws raug tso cai kom noj cov txiv lws suav nrog kua ntoo, uas muaj GI tsawg. Nws raug tso cai los ua kom txawv cov saj ntawm cov tais diav nrog zaub ntsuab - zaub txhwb qaib, zaub txhwb qaib, zaub qhwv thiab lwm tus, vim tias lawv cov GI tsis pub tshaj 15 chav nyob.
Tsawg GI Zaub:
- txaij
- ntsuab thiab qhuav peas,
- txhua hom zaub qhwv - zaub paj ntsuab, zaub paj dawb, dawb, xim liab,
- dos
- Ntsim thiab iab kua txob
- txiv lws suav
- lub dib
- lub taub
- radish
- cov qij.
Cov nceb ntawm txhua yam yuav noj tau, lawv qhov ntsuas yuav tsum tsis tshaj 40 PIECES.
Khoom noj siv mis thiab mis los
Cov khoom noj siv mis thiab mis-mis yuav tsum tau nyob rau hauv cov khoom noj txhua hnub. Qhov no yog qhov tsim nyog rau kev ua haujlwm tsis tu ncua ntawm txoj hnyuv, cov pej xeem ntawm nws cov kab mob tau txais txiaj ntsig. Tsis tas li, lub khob ntawm cov khoom siv mis muaj peev xwm ua kom txaus siab ib nrab ntawm cov nyu calcium niaj hnub.
Cov mis nyuj tshis tau pom tias muaj txiaj ntsig ntau dua li cov mis nyuj. Ob hom mis zoo li no muaj GI tsawg. Nws yuav tsum tau nyob rau hauv lub hlwb tias ib tshis dej haus yuav tsum tau muab rwj ua ntej kev noj. Yog tias tom qab noj lub plab tsis xis nyob, ces nws tsim nyog hloov mus rau kev siv cov khoom noj siv mis, piv txwv li, Ayran lossis Tan.
Qaub-mis cov khoom lag luam zoo nqus los ntawm lub cev, thaum tseem muaj cov ntsiab lus tsis tshua muaj calorie. Yog li, nws tau pom zoo tias lub pluas mov kawg muaj cov khoom noj muaj mis.
Tsawg GI mis los thiab khoom noj mis nyuj:
- cov mis ntawm txhua yam - tag nrho nyuj thiab tshis, skim thiab kua,
- Tsev cheese
- curd loj,
- kefir
- fermented ci mis nyuj,
- kua mis nyeem qaub
- ntshav dej
- taum paj cheese.
Los ntawm tsev cheese rau pluas tshais lossis khoom noj txom ncauj koj tuaj yeem npaj lub tais zaub mov me me - tsev cheese souffle.
Tsawg GI Groats
Qhov kev xaiv ntawm cov nplej kom haum yuav tsum ua kom zoo zoo, vim tias muaj ntau qhov ntsuas nce. Nws yog qhov zoo dua rau noj lawv hauv dej thiab tsis ntxiv butter. GI ntawm butter - 65 units, thaum nws muaj calorie ntau ntau.
Lwm txoj kev tuaj yeem yog cov roj zaub, nyiam dua txiv roj roj. Nws muaj ntau qhov sib txawv cov vitamins thiab minerals.
Kuj tseem muaj ib txoj cai - lub thicker lub cereal, qhov qis nws glycemic Performance index. Yog li cov viscous sab cov tais diav yuav tsum tau muab pov tseg.
Cov zaub mov tsis muaj carbohydrate ntau:
Cov txhuv dawb thiab pob kws nplej muaj GI siab, yog li koj yuav tsum tso lawv pov tseg. Txawm hais tias cov pob kws nplej hauv hom 2 mob ntshav qab zib tseem pom zoo los ntawm kws kho mob, txawm hais tias lub siab tseem ceeb. Qhov no yog vim lub siab cov ntsiab lus ntawm cov vitamins.
Txhua hom noob txiv ntoo muaj GI tsawg, tab sis muaj calories ntau heev. Noj cov txiv ntoo rau ib nrab teev ua ntej noj mov. Qhov no yuav pab txo lub ntim ntawm cov kev kawm tseem ceeb. Qhov tseeb no tau piav qhia yooj yim - ceev muaj cov cholecystokinin, uas xa lub hlwb lub siab xav ua kom lub cev ploj.
Cov txiv ntoo yog ib nrab ua los ntawm cov protein, uas zoo dua nqus los ntawm lub cev dua li txawm tias nqaij qaib nqaij. Lawv kuj tseem muaj cov amino acids thiab vitamins. Yog li hais tias cov khoom no tsis plam nws cov zaub mov muaj txiaj ntsig, cov txiv ntoo yuav tsum tau noj cov nqaij nyoos, tsis muaj kib.
Nws yog qhov zoo dua los xaiv cov txiv ntoo tsis muaj hmoov, txij li thaum sib kis ncaj qha tshav ntuj, cov khoom tuaj yeem hloov pauv saj.
Tsawg GI ceev:
Tus nqi niaj hnub yuav tsum tsis pub ntau tshaj 50 grams.
Nqaij, offal thiab ntses
Nqaij thiab ntses yog qhov tseem ceeb ntawm cov protein. Ntses yog nplua nuj hauv phosphorus, yog li nws muaj nyob hauv qhov khoom noj yuav muaj ntau txog peb mus rau plaub zaug hauv ib lub lim tiam. Xaiv cov nqaij thiab ntses yuav tsum tau ua kom yuag, tshem tawm cov tawv nqaij thiab qhov seem ntawm cov rog.
Tsis pom zoo ua thawj chav ntawm cov nqaij tsis zoo. Ib txoj kev xaiv tau yog qhov thib ob lub cawv. Ntawd yog, tom qab thawj lub rwj ntawm cov nqaij, dej nkag ua ke, txhua yam tshuaj tua kab thiab tshuaj tua kab uas muaj nyob hauv cov nqaij mus nrog nws. Cov nqaij yog rov nrog dej thiab thawj chav kawm tau twb tau npaj rau ntawm nws.
Txhawm rau kom paub tseeb tias cov ntses thiab nqaij cov tais diav tsis muaj roj, lawv yuav tsum tau muab rhaub, ncu lossis tso rau hauv qhov cub.
Tsawg GI nqaij thiab ntses:
- qaib
- qaib keej
- quail
- nqaij nyuj
- nqaij nyug siab thiab tus nplaig,
- nqaij qaib mob siab
- perch
- pike
- hake
- Pollock
Kev cai txhua hnub ntawm cov nqaij ua yog nce txog 200 grams.
Ib qho kev noj haus cov nqaij yog tsawg. Yog li ntawd glycemic Performance index ntawm tus qaib ntxhw yuav tsuas yog 30 chav nyob.
Zaub roj
Muaj ntau hom roj zaub. Yog tsis muaj cov khoom lag luam zoo li no, nws tsis yooj yim sua kom xav txog qhov kev npaj ntawm cov chav kawm thib ob. GI ntawm cov roj muaj pes tsawg, tab sis lawv cov ntsiab lus caloric yog qhov ntau.
Nws yog qhov zoo tshaj plaws los xaiv cov roj txiv roj, nws yog tus thawj coj hauv cov ntsiab lus ntawm cov khoom muaj txiaj ntsig. Cov txheej txheem txhua hnub rau tus neeg noj qab haus huv yuav yog ob diav.
Txiv roj roj muaj ntau npaum li cas ntawm monounsaturated acids. Lawv tso cai rau koj kom txo tau cov theem "phem" cov roj (cholesterol), ntxuav cov ntshav los ntawm cov ntshav txhaws, thiab tseem txhim kho cov tawv nqaij mob.
Daim vis dis aus hauv tsab xov xwm no hais txog kev noj zaub mov glycemic index.
Qab zib, GI siab thiab metabolic ntshawv siab
Nws yuav tsum nkag siab tias txhua txhua teev thiab ib nrab tus neeg haus ib yam dab tsi qab zib (tshuaj yej nrog piam thaj, ncuav qab zib, qhaub noom, kua txiv, thiab lwm yam), tom qab ntawd cov qib ntawm cov piam thaj hauv cov ntshav ua rau lub siab tas li. Hauv kev teb rau qhov no, lub cev pib tsim qis qis thiab muaj cov insulin tsawg zuj zus - vim li ntawd, cov metabolism hauv lub cev zom zaws. Thaum kawg, qhov no tuaj yeem ua rau txoj kev loj hlob ntawm cov ntshav qab zib.
Qhov tseeb, kev noj zaub mov tsis tu ncua ntawm cov khoom noj carbohydrate nrog lub siab glycemic Performance index tsis zoo cuam tshuam rau txhua theem ntawm cov piam thaj hauv cov ntshav thiab cuam tshuam rau cov txheej txheem hauv cov zaub mov hauv lub cev - suav nrog cov mechanism ntawm kev tsim tawm ntawm cov tshuaj hormones tshaib plab hormone leptin. Raws li qhov tshwm sim, ib tus neeg muaj ib qho kev xav tas li ntawm kev tshaib plab thiab qhov tsim los ntawm cov roj ntsha hauv thaj chaw muaj teeb meem.
Siab Glycemic Index Kev Mob Siab
Hais lus nruj me ntsis, nws tsis yog cov khoom lawv tus kheej nrog cov glycemic siab (mov dawb, mov ci thiab lwm cov roj sai sai) uas muaj kev phom sij, tab sis kev noj ntau dhau thaum lub sijhawm tsis yog teeb meem. Piv txwv li, tam sim ntawd tom qab kev tawm dag zog lub cev, zom cov zaub mov carbohydrates yuav muaj txiaj ntsig rau lub cev, vim tias lawv lub zog yuav muab qhov kev xav ncaj qha rau cov leeg kev loj hlob thiab rov qab los. Lub hauv paus ntsiab lus no yog ua raws cov haujlwm ntawm qhov hnyav nce.
Txawm li cas los xij, yog tias koj haus cov zaub mov zoo li ntawd nyob rau hauv txoj kev ua lub neej tsis muaj kev tswj hwm thiab tas li (piv txwv li, ib qho khoom noj chocolate ua ntej lub TV lossis noj hmo nrog lub khob dej qab zib thiab qab zib qab zib), ces lub cev yuav hloov sai sai rau hom kev khaws lub zog ntau hauv lub cev rog. Ib qho ntxiv, ib qho kev quav yeeb yuav pib ntawm cov khoom qab zib nyob rau hauv dav dav thiab ntawm qab zib nyob rau hauv kev.
Yuav ua li cas txiav txim siab GI tseeb ntawm qhov khoom?
Ntawm qhov kawg ntawm tsab xov xwm no koj yuav pom cov lus qhia ntxaws ntawm cov khoom noj nrog qhov siab, nruab nrab thiab qis glycemic index. Txawm li cas los xij, nws yog ib qho tseem ceeb kom nkag siab tias qhov tseeb GI (thiab tus nqi ntawm kev nqus ntawm carbohydrates los ntawm cov khoom noj) yuav ib txwm nyob ntawm tus qauv ntawm kev npaj, qhov loj me, kev sib xyaw nrog lwm cov khoom lag luam, thiab txawm tias nyob rau qhov kub ntawm cov zaub mov noj.
Piv txwv li, glycemic qhov ntsuas ntawm cov nplej nws txawv txav ob qho tib si los ntawm nws hom tam sim ntawd (tam sim ntawd mov dawb muaj GI ntawm 90 units, mov dawb yog li 70 units, thiab nplej xim av yog 50 units), thiab los ntawm qhov muaj lossis tsis muaj zaub, nqaij thiab nqaij rog nyob rau hauv lub zaub mov kawg. Thaum kawg, GI tsuas yog ib qho ntawm cov tsis paub hais tias cov txiaj ntsig "txiaj ntsig" ntawm ib yam khoom. FitSeven tham ntau ntxiv txog cov yam ntxwv ntawm cov khoom noj zoo thiab noj qab haus huv.
Glycemic Index: Cov Ntxhuav
Hauv qab no yog cov kab ntawm pua pua khoom noj nrov tshaj plaws txheeb los ntawm glycemic index. Raws li FitSeven tau hais los saum toj no, GI tus lej ntawm ib qho khoom lag luam (thiab, tshwj xeeb, cov zaub mov tiav) tuaj yeem sib txawv ntawm cov ntaub ntawv teev - nws yog qhov tseem ceeb heev kom nkag siab tias cov lej xov tooj yog nruab nrab.
Hauv lwm lo lus, txoj cai tseem ceeb ntawm kev noj zaub mov zoo tsis yog kom faib cov khoom noj carbohydrates rau hauv cov "tsis zoo" thiab "zoo" (ntawd yog cov khoom noj muaj qhov siab lossis qis glycemic index), tab sis kom nkag siab txog qhov khoom lag luam twg cuam tshuam rau koj cov metabolism. Dua li ntawm qhov no, rau qhov kev poob phaus thiab cov neeg poob phaus hauv feem ntau, koj yuav tsum tsis txhob qab zib (vim nws qhov teeb meem tsis yog nyob hauv calories xwb) thiab lwm cov kev ua kom yuag sai nrog GI siab.
Glycemic Index Khoom
| Khoom | GI |
| Cov hmoov nplej | 65 |
| Cov kua txiv kab ntxwv (ntim) | 65 |
| Cov Pob Zeb thiab Jams | 65 |
| Dub poov xab ncuav | 65 |
| Marmalade | 65 |
| Granola nrog qab zib | 65 |
| Raisins | 65 |
| Rye qhob cij | 65 |
| Jacket boiled qos yaj ywm | 65 |
| Tag nrho cov khob cij mov ci | 65 |
| Nyob kas poom zaub | 65 |
| Macaroni thiab Cheese | 65 |
| Nyias pizza nrog txiv lws suav thiab cheese | 60 |
| Tsawb | 60 |
| Mis nyuj khov | 60 |
| Cov nplej ntev | 60 |
| Muaj mayonnaise | 60 |
| Oatmeal | 60 |
| Buckwheat (xim av, roasted) | 60 |
| Cov txiv kab ntxwv thiab kua txiv | 55 |
| Ketchup | 55 |
| Spaghetti | 55 |
| Nyob kas poom txiv duaj | 55 |
| Ncuav Qab Zib Cookies | 55 |
Glycemic Index: Lus Qhia
- Lub glycemic Performance index yog cov yam ntxwv ntawm cov khoom noj uas muaj carbohydrate, uas thaum kawg txhais tau tias cov nyhuv ntawm cov zaub mov tshwj xeeb ntshav qab zib kom ntau.
- Saib xyuas glycemic Performance index ntawm cov zaub mov yog tsim nyog saum toj no txhua yam ntshav qab zibTxawm li cas los xij, nws yuav muaj txiaj ntsig zoo rau cov neeg uas ua raws ua kom yuag ua zaub mov thiab poob phaus.
- Siab glycemic Performance index zaub mov feem ntau suav nrog cov khoom siv carbohydrates ceev ceev (qab zib, pastries, zib ntab thiab lwm yam).
- Tsawg Glycemic Index Cov Khoom Noj - Cov Khoom Noj qeeb carbohydrates thiab tshuaj fiber (cereals, zaub).
- Montintyak Glycemic Index Ntxhuav, txuas
- Glycemic Index thiab Mob Ntshav Qab Zib, qhov chaw
- Glycemic Index, qhov
- Tus tshiab cov kiv puag ncig kua muag: Puas yog qhov kev coj ua uas qhia rau glycemic index txoj kev noj haus zoo rau kev noj qab haus huv lub neej?
- Sib Piv Cov Qes Qis Qis Qis Qes Qes Me thiab Qib Siab Glycemic Index Qos Yaj hauv kev txheeb ze rau kev lom zem: Ib leeg-dig muag, Randomized Crossover Kev Kawm Hauv Tib Neeg, lub hauv paus
Carbohydrates nrog cov roj glycemic tsawg: siv cov taw qhia rau pluas noj, "noj qab haus huv" thiab "tsis zoo" carbohydrates
Thaum sau cov khoom noj muaj txiaj ntsig rau ntshav qab zib, kev suav cov glycemic index thiab thauj khoom tsis txaus. Nws tseem yuav tsum tau coj mus rau hauv tus account muaj hauv kev noj haus ntawm cov nqaijrog, cov rog, cov vitamins thiab cov zaub mov. Carbohydrates yuav tsum yog ib feem tseem ceeb ntawm kev noj zaub mov, txwv tsis pub muaj kev pheej hmoo ntawm ob leeg hypo- thiab hyperglycemia yog siab.
Txawm li cas los xij, kev nyiam xaiv yuav tsum tau muab rau cov khoom lag luam nrog glycemic index txog li 60-70, thiab qhov tseem ceeb, tsawg dua. Thiab thaum ua noj, nws yog ib qho tsim nyog kom tsis txhob muab kib rau hauv cov roj lossis cov tsiaj rog, ntxiv cov roj ntses ntxiv raws li mayonnaise.
Tsis ntev los no, cov zaub mov uas tsis muaj carb ntau tau dhau los ua neeg nyiam.
Tej zaum lawv pab txhawb kom poob phaus, tab sis ntawm lwm cov tes, tsis muaj carbohydrates tuaj yeem ua rau cov tsos mob tsis zoo ntawd:
- tsis muaj zog
- tsaug zog
- apathy
- nyuaj siab lub xeev
- neej puas tas.
Tshwj xeeb tshaj yog cov zaub mov muaj zaub mov carb qis yog txaus ntshai rau cov neeg mob ntshav qab zib. Yog li no, koj yuav tsum ua raws li txoj cai ntawm "golden mean." Nws yog ib qho tsim nyog kom haus cov carbohydrates, tab sis lawv yuav tsum "noj qab haus huv", uas yog, maj mam zom tau.
Cov carbohydrates nyuaj uas tsis muaj glycemic index muaj nyob hauv cov khoom lag luam zoo li no:
- taum
- cov tseem lis cereals
- ib co zaub.
Cov tais diav ua los ntawm cov zaub mov no yuav tsum ua ib feem peb ntawm cov khoom noj. Qhov no qhia txog qhov maj mam tso tawm lub zog, muaj lub txiaj ntsig zoo rau hauv lub xeev ntawm lub plab zom mov, tsis ua rau muaj qhov hloov pauv ntawm cov ntshav nyob hauv qib.
Tus so ntawm cov khoom noj muaj xws li cov zaub mov nrog qhov tsawg tsawg lossis ua tiav cov tsis muaj carbohydrates, cov no yog:
- mis nyuj thiab mis los khoom,
- txiv hmab txiv ntoo (citrus txiv hmab txiv ntoo, txiv av ntsuab) thiab zaub,
- nqaij ntshiv
- muaj roj ntses thiab nqaij ntses tsawg tsawg,
- qe
- nceb.
Lub glycemic Performance index ntawm cov khoom tuaj yeem txo ob qho thiab nce ntxiv. Piv txwv li, koj yuav tsum noj zaub ntsuab thiab txiv hmab txiv ntoo ntau dua, zam qhov kev kho cua sov. Thiab yog tias koj ua noj rau lawv, nws yog qhov zoo dua hauv daim ntawv tsis muaj npe. Tsis tas li, koj tsis tas yuav muab cov khoom noj zom kom ntov. Ib qho kev txo qis hauv GI tuaj yeem ua tiav los ntawm kev ntxiv dej vinegar thiab marinades raws nws.
Cov khoom noj nrog cov zaub mov glycemic tsawg: cov zaub mov noj txhua hnub, zaub mov ua qauv, cov cai yooj yim
Kev noj haus txhua hnub yuav tsum muaj cov khoom noj uas muaj glycemic index tsawg thiab nruab nrab, cov protein thiab cov rog. Kev noj haus glycemic tsawg yog qhov tsim nyog rau txhua tus neeg uas xav kom poob phaus, kev txom nyem los ntawm kev xav ua kom lub cev rog dhau mus.
Cov hauv paus ntsiab lus ntawm cov khoom noj khoom haus zoo no yuav tsum ua rau txhua tus neeg mob uas muaj kev pheej hmoo mob ntshav qab zib (nrog rau cov kab mob sib xyaw, tiv thaiv insulin), nrog cov kab mob ntawm cov hlab plawv, lub plab zom mov, cov kab mob urinary, endocrine pathologies.
Kev noj noj haus txhua lub lim tiam yog raws li nram no:
- Hnub Monday.
Pluas tshais: nqaij siav, zaub tshiab, kas fes lossis tshuaj yej yam tsis muaj qab zib.
Thib ob noj tshais: Kua thiab zaub ntug hauv paus nyias.
Noj su: tus neeg tsis noj nqaij kua zaub, txiv hmab txiv ntoo lossis kua txiv ua qab zib.
Khoom txom ncauj: khob khob uas tsis muaj roj thiab tsis qab zib yogurt, rosehip broth lossis kua txiv.
Noj hmo: hau ntses nrog taum ntsuab. - Hnub Tuesday.
Noj tshais: ncu omelet nrog zaub.
Thib ob noj tshais: cov rog tsis muaj rog.
Noj su: nceb los yog zaub kua zaub nrog nqaij qaib hau.
Khoom noj txom ncauj: muaj ntau cov txiv hmab txiv ntoo, kefir.
Noj hmo: kua txob stuffed nrog nqaij qaib lossis qaib cov txwv qaib mince tsis muaj ntses. - Hnub Wednesday.
Noj tshais: oatmeal, zaub xam lav nrog zaub roj thiab tshuaj ntsuab.
Noj su: txiv apples, ob peb daim ntawm qhuav apricots.
Noj su: borsch ntawm ib qho tsis tau pom kua nqaij ntawm nqaij qaib lossis nqaij nyug, zaub xam lav ntawm tshiab lossis sauerkraut.
Khoom txom ncauj: tsev me-tsis muaj tsev cheese, koj tuaj yeem ntxiv cov txiv pos muag.
Noj hmo: ci ntses, buckwheat porridge. - Hnub Thursday.
Pluas tshais: scrambled qe, zaub ntug hauv paus nyias nrog kua.
Thib ob tshais: yogurt.
Noj su: ntses kua zaub yam tsis muaj mov, hau ntses nrog taum.
Khoom txom ncauj: ib khob ntawm kefir, ib txhais tes ntawm cov txiv hmab txiv ntoo qhuav.
Noj hmo: tseem grain porridge, lim filet, qee cov zaub tshiab. - Hnub Friday:
Noj tshais: Hercules, hau qe.
Thib ob noj tshais: cov nqaij npuas muaj roj tsawg.
Noj su: cov nqaij ntshiv, nqaij hau nrog zaub.
Khoom txom ncauj: txiv mab txiv ntoo.
Noj hmo: hau cub hake fillet, mov ci uas tsis tau ua tiav. - Hnub Saturday:
Cov zaub xas lav nrog cov nqaij cheese tsawg, rog ua ke.
Noj su: txiv hmab txiv ntoo lossis kua txiv.
Noj su: nceb kua zaub, nqaij siav, zaub stewed.
Khoom txom ncauj: yogurt.
Noj hmo: zaub xam lav ntawm nqaij ntses, tshuaj ntsuab thiab zaub. - Hnub Sunday:
Pluas tshais: ib qho porridge, 2 lub qe ntsiab.
Noj su: txiv hmab txiv ntoo raws caij nyoog, yogurt.
Noj su: nqaij ntshiv zaub kua zaub, hau ntses, zaub ua ib daim ntawv.
Khoom txom ncauj: ib txhais tes ntawm cov txiv ntoo qhuav.
Noj hmo: buckwheat, ci nqaij qaib cov txwv qaib ntxhw.
Cov ntawv qhia ua noj thiab zaub mov txawv yuav raug xaiv ntawm nws tus kheej.
