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

KhoomGI
cranberries (tshiab los yog khov)47
txiv kab ntxwv qaub kua txiv (piam thaj dawb)45
nyob kas poom ntsuab peas45
kas fes basmati mov45
txiv maj phaub45
txiv hmab45
tshiab txiv kab ntxwv45
cov mov ci tag nrho45
whole-grain siav noj tshais (tsis muaj qab zib thiab zib ntab)43
thoob ham40
qhuav figs40
al dente siav nplej zom40
kua txiv carrot (qab zib pub dawb)40
qhuav apricots40
prunes40
qus (dub) mov35
qaib dib35
tshiab kua35
nqaij nrog taum35
Dijon mustard35
qhuav txiv lws suav34
tshiab ntsuab peas35
suav cov mij noj thiab vermicelli35
noob hnav noob35
txiv kab ntxwv35
tshiab txiv moj mab35
tshiab quince35
soy sauce (suab thaj dawb)35
nonfat yogurt ntuj35
fructose khov35
taum34
nectarine34
pomegranate34
txiv duaj34
compote (qab zib pub dawb)34
kua txiv lws suav33
poov xab31
kua mis30
apricot30
xim av daj30
txiv kab ntxwv qaub30
ntsuab taum30
qij30
tshiab carrots30
tshiab beets30
jam (qab zib pub dawb)30
tshiab pear30
lws suav (tshiab)30
rog-free tsev cheese30
lentils daj30
blueberries, lingonberries, blueberries30
chocolate dub (dhau 70% cocoa)30
almond nyuj30
mis nyuj (cov rog cov ntsiab lus)30
txiv hmab txiv ntoo nyiam30
tangerine tshiab30
blackberry20
txiv aws25
ntsuab lentils25
golden taum25
tshiab cov txiv pos nphuab25
currant liab25
taum hmoov25
txiv pos nphuab25
taub dag noob25
gooseberry25
txiv laum huab xeeb (qab zib pub dawb)20
artichoke20
txaij20
kua ntses yogurt20
almonds15
zaub paj ntsuab15
zaub qhwv15
tshuab raj15
zaub ntsuab15
ceg15
zaub pob qe15
pob zaub paj15
kua txob15
tshiab dib15
hazelnuts, ntoo thuv ceev, pistachios, walnuts15
paj zaub15
qhiav15
nceb15
lub taub15
dos15
pesto15
leek15
tau cov txiv ntseej15
txiv laum huab xeeb15
pickled thiab pickled cucumbers15
rhubarb15
taum paj (taum taum)15
taum pauv15
zaub ntsuab15
av daj10
nplooj ntoos zaub xas lav9
zaub txhwb qaib, basil, vanillin, cinnamon, oregano5

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:

KhoomGI
hmoov nplej69
tshiab pineapple66
oatmeal tam sim ntawd66
kua txiv kab ntxwv65
daig65
beets (hau los yog stewed)65
dub poov xab ncuav65
marmalade65
granola nrog qab zib65
cov kaus poom txiv puv luj65
raisins65
Maple phoov65
rye qhob cij65
lub tsho hau qos yaj ywm65
pauj kev65
qab zib qos (qos yaj ywm)65
cov mov ci tag nrho65
nyob kas poom zaub65
nplej zom nrog cheese64
germinated nplej nplej63
nplej hmoov nplej pancakes62
nyias nplej kua ncuav pizza nrog txiv lws suav thiab cheese61
txiv tsawb60
txiv ntseej60
mis nyuj khov (nrog ntxiv qab zib)60
cov nplej ntev60
lasagna60
muaj mayonnaise60
lub dib pag60
oatmeal60
cocoa hmoov (nrog ntxiv piam thaj)60
tshiab papaya59
arab pita57
qab zib kas poom pob kws57
kua txiv txiv hmap (piam thaj dawb)55
ketchup55
mustard55
spaghetti55
sushi55
bulgur55
cov kaus poom txiv duaj55
shortbread koob noom55
basmati mov50
kua txiv cranberry (qab zib pub dawb)50
kiwi50
tsis muaj piam thaj rau hauv cov kua txiv puv50
lychee50
txiv nkhaus taw50
persimmon50
cov nplej xim av50
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:

KhoomGI
npias110
hnub tim103
piam thaj100
hloov pauv cov hmoov txhuv nplej siab100
dawb qhob cij100
rutabaga99
buns95
ci qos95
kib qos95
qos yaj ywm nyuj twm95
mov mij92
nyob kas poom los apricots91
gluten dawb qhob cij90
dawb (nplaum) nplej90
carrots (hau los yog stewed)85
hamburger buns85
pob kws flakes85
paj kws tsw qab zib85
mis nyuj pudding85
mashed qos yaj ywm83
neeg tawg80
granola nrog txiv ntoo thiab raisins80
qab zib donut76
taub dag75
lub dib liab75
french baguette75
txhuv porridge hauv mis75
lasagna (los ntawm cov nplej mos mos)75
Tsis muaj qab hau waffles75
millet71
chocolate bar ("Mars", "Snickers", "Twix" thiab lwm yam)70
mis nyuj chocolate70
qab zib dej qab zib (Coca-Cola, Pepsi-Cola thiab lwm yam)70
croissant70
muag nplej tsis qab70
pearl barley70
qos yaj ywm chips70
risotto nrog cov txhuv dawb70
suab thaj qab zib70
dawb qab zib70
npawg tooj70
kev txiav txim70

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 110bran cij 50
piam thaj 100xim av mov 50
khob cij dawb 95peas 50
ci qos 95unrefined cereals 50
zib ntab 90oat flakes 40
paj kws 85txiv ntoo. kua txiv tshiab uas tsis muaj piam thaj 40
carrots 85coarse grey qhob cij 40
qab zib 75Ntxhw Nchauv 40
muesli 70kob noob taum 40
chocolate bar 70qhuav peas 35
hau qos 70mis nyuj khoom 35
pob kws 70turkish peas 30
tev nplej 70lentils 30
ncuav qab zib 70noob taum 30
ntxhuab 65nplej ncuav 30
qhob cij cij 65txiv hmab txiv ntoo tshiab 30
dib pag 60chocolate dub (60% cocoa) 22
txiv tsawb 60fructose 20
jam 55kua taum 15
hwm zeb pasta 55zaub 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 giNruab nrab giSiab 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 giTsawg giSiab 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 giNruab nrab giSiab 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 giNruab 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 giNruab nrab giSiab 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.

  1. 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.
  2. Cov tshuaj insulin pab cov piam thaj nkag mus rau hauv lub hlwb, yog li tsim cov khoom noj roj.
  3. Qhov tshuaj ntshav ntshav ntau ua rau cov ntshav qabzib ntau, uas ua rau muaj kev tshaib plab.
  4. 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.
  5. 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:

  1. ntxiv cov khoom ua nplej, legumes, txiv hmab txiv ntoo, txiv ntoo, cov zaub uas tsis muaj hmoov nplej nrog GI tsawg,
  2. txo cov khoom noj uas muaj GI siab - qos yaj ywm, qhob cij dawb, mov,
  3. 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 npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Zaub paj zaub102730,44
Zaub pob qe15434,85,9
Cov ntsev nceb10293,71,71,1
Tshiab ntsuab peas407250,212,8
Txaij Caviar401461,713,35,1
Tsoo caviar75831,34,88,1
Pob Tsuas102524,3
Sauerkraut15171,80,12,2
Braised zaub pob1575239,6
Hau qos yaj ywm657520,415,8
Kib qos yaj ywm951842,89,522
Fab Kis kib952663,815,129
Mashed qos yaj ywm90922,13,313,7
Qos daim tawv nyias855382,237,649,3
Hau pob kws701234,12,322,5
Dos10481,410,4
Leek153326,5
Txiv ntseej dub153612,2328,7
Raw carrots35351,30,17,2
Fresh cucumbers20130,60,11,8
Ntsuab lub txiv ntseej151251,412,71,3
Cov kua txob ntsuab10261,35,3
Liab kua txob15311,30,35,9
Txiv lws suav10231,10,23,8
Radish15201,20,13,4
Hau beets64541,90,110,8
Asparagus15211,90,13,2
Ci Taub Hau75231,10,14,4
Taum hau401279,60,50,2
Braised Cauliflower15291,80,34
Qij30466,55,2
Cov nqaij hau2512810,30,420,3
Hlais nplej15222,90,32

Txiv hmab txiv ntoo thiab berries

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Apricots20400,90,19
Pineapples66490,50,211,6
Txiv kab ntxwv35380,90,28,3
Lub taub72400,70,28,8
Tsawb60911,50,121
Lingonberry25430,70,58
Txiv hmap40640,60,216
Txiv duaj22490,80,510,3
Npauj npaim tuaj423410,17,7
Pomegranate35520,911,2
Cov txiv kab ntxwv qaub22350,70,26,5
Cwjmem34420,40,39,5
Melon60390,69,1
Blackberry253124,4
Tsiaj Npua Teb25340,80,46,3
Raisins652711,866
Cov npua352573,10,857,9
Kiwi50490,40,211,5
Txiv pos nphuab32320,80,46,3
Txiv kab ntxwv lwj45260,53,8
Gooseberry40410,70,29,1
Qhuav apricots302405,255
Txiv qaub20330,90,13
Txiv duaj30390,80,38,3
Txiv nkhaus taw55670,50,313,5
Kab zuag40380,80,38,1
Nectarine35480,90,211,8
Hiav txwv buckthorn30520,92,55
Txiv duaj30420,90,19,5
Plums22430,80,29,6
Liab currant303510,27,3
Ntsuab currant153810,27,3
Cov Hnub7030620,572,3
Pauj kev chim55550,513,2
Qab zib cherry25501,20,410,6
Npauj npaim tuaj43411,10,68,4
Nyiaj Pov Xyooj252422,358,4
Cov txiv apples30440,40,49,8

Cov zaub mov thiab hmoov nplej

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Sab saum toj-qib hmoov pancakes691855,2334,3
Kub Qav Kaws Bun922878,73,159
Kab Npauj Laim882927,54,954,7
Dumplings nrog cov qos yaj ywm6623463,642
Dumplings nrog tsev cheese6017010,9136,4
Waffles805452,932,661,6
Fried dawb croutons1003818,814,454,2
Buckwheat porridge rau hauv dej501535,91,629
Npuas30205173,914
Pob kws flakes8536040,580
Cov nplej zom hwm8534412,80,470
Cov nplej zom ntxas tag nrho381134,70,923,2
Durum nplej nplej501405,51,127
Mis porridge6512235,415,3
Muesli8035211,313,467,1
Mis oatmeal601164,85,113,7
Oatmeal rau hauv dej66491,51,19
Oatmeal40305116,250
Kwv Tuag5119115,13,823,5
Ua Ncuav Quav60252146,337
Barley porridge rau ntawm dej221093,10,422,2
Kua nplaum uas tawg8035211,313,467,1
Ncuav qab zib, khoom qab zib, khoom qab zib10052042570
Ntxias pizza602366,613,322,7
Millet porridge rau hauv dej701344,51,326,1
Taug nplej siav tsis tau tiav651252,70,736
Mis nyuj porridge701012,91,418
Mov nplej porridge nyob rau hauv dej801072,40,463,5
Rog tsis pub soya hmoov1529148,9121,7
Neeg tawg7436011,5274
Mov Ci Borodinsky452026,81,340,7
Hwm nplej ua ncuav853697,47,668,1
Cereal khob cij402228,61,443,9
Hwm Lauj Npog Dag802327,60,848,6
Rye-nplej ncuav652146,7142,4
Tseem Yob Mov Ua Mov4529111,32,1656,5
Mis porridge501113,6219,8

Khoom noj siv mis

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Brynza26017,920,1
Kua mis nyeem qaub 1.5% ntuj354751,53,5
Cov txiv ntoo yogurt521055,12,815,7
Kefir nonfat253030,13,8
Cov mis nyuj ntuj32603,14,24,8
Skim mis273130,24,7
Pub mis nyuj nrog piam thaj803297,28,556
Soya mis30403,81,90,8
Mis nyuj khov702184,211,823,7
Cream 10% roj301182,8103,7
Qaub cream 20% rog562042,8203,2
Kev cheese5732320273,8
Suluguni cheese28519,522
Tofu cheese15738,14,20,6
Feta cheese5624311212,5
Tsev cheese pancakes7022017,41210,6
Kev sib tw dag3602330
Roj 9% rog301851492
Rog-free tsev tsev cheese30881811,2
Cuam tshuam loj4534072310

Ntses thiab nqaij ntses

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Beluga13123,84
Kub haus yeeb salmon liab16123,27,6
Caviar liab26131,613,8
Pollock roe13128,41,9
Hau squids14030,42,2
Flounder10518,22,3
Fried carp19618,311,6
Hau mullet115194,3
Haus luam yeeb cod11123,30,9
Ntses cutlets5016812,5616,1
Phauv khaub hlab409454,39,5
Nkuaj Crabs8518,71,1
Cw95201,8
Hiav txwv kale2250,90,20,3
Fried perch158198,9
Cod mob siab6134,265,7
Hau pob kws tus ntses59720,31,31
Saury hauv roj28318,323,3
Sardine hauv roj24917,919,7
Sardine npau npau1782010,8
Herring14015,58,7
Salmon npau npau21016,315
Mackerel hauv roj27813,125,1
Nyuj Sib Nraus Mackerel15123,46,4
Sudak9721,31,3
Hau cod76170,7
Tuna hauv nws cov kua txiv96211
Haus luam yeeb eel36317,732,4
Cov hau tawv nqaij npau95143
Hau trout8915,53
Hau hake8616,62,2
Tshuaj tsuag rau hauv roj36317,432,4
Hau pike78180,5

Nqaij khoom

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Yajtshajkoob3002425
Yaj yaj29321,922,6
Nqaij nyuj Stroganoff5620716,613,15,7
Hau nqaij nyuj rog17525,78,1
Hau nqaij nyug hau23123,915
Hlwb plaub hau12411,78,6
Daim siab ci nqaij nyug siab5019922,910,23,9
Tus Goose31929,322,4
Hau qaib cov txwv19523,710,4
Siav hnyuv ntxwm3430012283
Cutlets nqaij npuas5026211,719,69,6
Fried luav21228,710,8
Hau mis qaib mis13729,81,8
Fried qaib26231,215,3
Omelet4921014152,1
Lub raum mos15626,15,8
Kib noj npuas noj40717,737,4
Ci nqaij npuas28019,922
Nqaij tawv2826610,4241,6
Hau nqaij nyuj13427,83,1
Roast os40723,234,8

Cov Rog, Roj, thiab Cov Kua

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Qaub qaub201221
Ketchup15902,114,9
Mustard351439,912,75,3
Mayonnaise606210,3672,6
Margarine557430,2822,1
Txiv roj roj89899,8
Zaub roj89999,9
Nqaij npuas rog8411,490
Kab Npauj517480,482,50,8

Dej qab zib

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Dej ntshiab tsis-carbonated
Qhuav caw dawb44660,10,6
Liab caw liab44680,20,3
Si haus dej744811,7
Koob qab zib301500,220
Cocoa hauv mis nyuj (tsis muaj piam thaj dawb)40673,23,85,1
Kvass3020,80,25
Txiv hmab txiv ntoo compote (qab zib pub dawb)60600,814,2
Kas fes hauv av42580,7111,2
Ntuj kas fes (qab zib pub dawb)5210,10,1
Pineapple kua txiv (tsis muaj piam thaj)46530,413,4
Cov kua txiv kab ntxwv (suab thaj dawb)40540,712,8
Cov kua txiv rau ib pob70540,712,8
Cov kua txiv ua kua txiv (qab zib tsis pub dawb)4856,40,313,8
Cov kua txiv kab ntxwv (suab thaj dawb)48330,38
Carrot kua txiv40281,10,15,8
Cov kua txiv lws suav151813,5
Kua kua txiv (qab zib pub dawb)40440,59,1
Ntsuab tshuaj yej (qab zib pub dawb)0,1

Lwm yam

Khoom npeGlycemic
Performance index
KcalCov ntxhwLub cev rogCarbohydrates
Cov protein ntawm ib lub qe0173,60,4
Txiv laum huab xeeb2061220,945,210,8
Khaws cia tau702710,30,370,9
Walnuts1571015,665,215,2
Ib nkaub qe0592,75,20,3
Cov khoom qab zib caramel803750,197
Cwj Vuam Chiv453803,433,529,5
Marmalade303060,40,176
Zib ntab903140,880,3
Txiv mab txiv ntoo2564818,657,713,6
Paj Kws854802,12077,6
Qab zib7037499,8
Sunflower noob857221534
Cov Noob Npuas256002846,715,7
Pistachios15577215010,8
Hazelnuts1570616,166,99,9
Halva7052212,729,950,6
Hotdog (1 pc)90724173679
Shawarma hauv pita mov ci (1 pc.)7062824,82964
Mis chocolate70550534,752,4
Qhob noom xim kasfes dub225396,235,448,2
Chocolate Tuav7050042569
Qe (1 pc)0766,35,20,7

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:

  1. txaij
  2. ntsuab thiab qhuav peas,
  3. txhua hom zaub qhwv - zaub paj ntsuab, zaub paj dawb, dawb, xim liab,
  4. dos
  5. Ntsim thiab iab kua txob
  6. txiv lws suav
  7. lub dib
  8. lub taub
  9. radish
  10. 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:

  1. qaib
  2. qaib keej
  3. quail
  4. nqaij nyuj
  5. nqaij nyug siab thiab tus nplaig,
  6. nqaij qaib mob siab
  7. perch
  8. pike
  9. hake
  10. 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

KhoomGI
Cov hmoov nplej65
Cov kua txiv kab ntxwv (ntim)65
Cov Pob Zeb thiab Jams65
Dub poov xab ncuav65
Marmalade65
Granola nrog qab zib65
Raisins65
Rye qhob cij65
Jacket boiled qos yaj ywm65
Tag nrho cov khob cij mov ci65
Nyob kas poom zaub65
Macaroni thiab Cheese65
Nyias pizza nrog txiv lws suav thiab cheese60
Tsawb60
Mis nyuj khov60
Cov nplej ntev60
Muaj mayonnaise60
Oatmeal60
Buckwheat (xim av, roasted)60
Cov txiv kab ntxwv thiab kua txiv55
Ketchup55
Spaghetti55
Nyob kas poom txiv duaj55
Ncuav Qab Zib Cookies55

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).

  1. Montintyak Glycemic Index Ntxhuav, txuas
  2. Glycemic Index thiab Mob Ntshav Qab Zib, qhov chaw
  3. Glycemic Index, qhov
  4. 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?
  5. 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.

Cia Koj Saib