Ntshav qab zib txhawb cov khoom lag luam > Noj qab zib rau cov ntshav qab zib

Cov khoom lag luam niaj hnub no tau tsim los ntawm cov qib siab ntawm cov calories thiab cov ntsiab lus siab ntawm carbohydrates, zoo li cov tsiaj rog. Txawm hais tias lawv txoj kev siv tso cai rau tib neeg kom nyob twj ywm rau ib lub sijhawm ntev, nws feem ntau ua rau kev ua txhaum ntawm cov khoom noj hauv lub cev hauv lub cev. Raws li qhov tshwm sim, kev noj zaub mov zoo-tasting zoo tuaj yeem ua rau ntau yam kabmob txaus ntshai. Mob ntshav qab zib mellitus yog tsis muaj kev zam thiab tej zaum yuav yog los ntawm kev noj zaub mov tsis zoo. Cov neeg mob uas muaj tus kab mob no tau yuam kom hloov lawv txoj kev ua neej kom lawv txoj kev noj qab haus huv zoo dua qub.

Ib qho tseem ceeb rau kev kho mob ntshav qab zib yog kev kho kom haum rau kev noj zaub mov noj txhua hnub, uas txhais tau tias kev txwv tsis pub noj cov zaub mov uas muaj ntshav qab zib. Yog tias tus mob no tau ntsib, tus neeg mob tuaj yeem hloov kho nws lub neej zoo thiab tiv thaiv qhov hloov zuj zus ntawm tus kab mob.

Yuav npaj cov zaub mov noj qab zib rau cov ntshav qab zib li cas?

Lub hom phiaj tseem ceeb rau cov neeg muaj ntshav qab zib yog kom ua tiav cov piam thaj li ib txwm (5.5 mmol / L). Qhov ntsuas yog tib yam rau cov neeg mob hnub nyoog. Tus nqi qabzib tsis tuaj yeem hloov kho thiab hloov pauv tom qab kev noj zaub mov. Qhov tseeb no piav qhia txog kev xav tau cov ntshav ntsuas mus kawm cov ntshav qab zib kom nrawm thiab tom qab ib qho khoom txom ncauj tom qab ob teev. Kev hloov pauv hauv qabzib nrog txoj hauv kev no yuav pom tseeb.
Kev noj zaub mov ntawm cov neeg uas muaj tus kab mob zoo li no tau suav sau rau hauv GI (glycemic index) ntawm cov khoom. Qhov ntsuas no tau pom los ntawm tus nqi nce ntawm cov ntshav piam thaj tom qab noj cov zaub mov. Qhov siab dua nws tus nqi, qhov ntau dua qhov muaj feem ntawm kev loj hlob hyperglycemia. Yog tias koj paub GI ntawm cov khoom lag luam khoom noj, nws yooj yim nkag siab txog cov khoom noj twg cov ntshav qab zib kom nrawm dua thiab yuav tsum tau noj tsawg.
Carbohydrates nyob rau hauv kev noj haus ntawm cov neeg mob yuav tsum tau sawv cev tsuas yog los ntawm cov khoom muaj zog. Lawv tus lej yuav tsum tau ua kom tsawg, thiab kev qhia ntau yuav tsum muab tso rau cov zaub, khoom noj siv mis, nqaij thiab ntses.

Piv txwv ntawm cov carbohydrates ua:

Lis (cereals),
Cov txiv hmab txiv ntoo feem ntau
Ob txhais ceg.

Piv txwv ntawm cov khoom muaj cov carbohydrates:

Bakery nplej zom,
Cov zaub xws li carrots, beets, qos yaj ywm, taum pauv thiab pob kws,
Cov khoom noj siv mis (cream, fermented ci mis, kefir, mis ntshiab),
Txiv hmab txiv ntoo thiab yuav luag txhua yam txiv ntoo,
Cov dej qab zib, kua txiv, kev sib piv,
Ntau yam khoom qab zib, suav nrog zib ntab thiab qab zib ntshiab.

Tag nrho cov zaub mov no yog tus cwj pwm los ntawm kev muaj peev xwm nce cov ntshav qab zib ntawm cov ntshav sib txawv, yog li ntawd, thaum siv lawv, nws yog qhov tseem ceeb kom ua raws li kev kho mob nrog insulin lossis lwm yam tshuaj muaj suab thaj. Yog tias tsim nyog, qhov ntau ntawm cov tshuaj yuav tsum tau kho.

Ntshav qab zib-txhawb cov khoom noj: GI cov lus

Txhawm rau kev nkag siab zoo txog kev nkag siab ntawm cov qib qab zib ntawm qee yam zaub mov, tshwj xeeb cov lej glycemic Performance index tau tsim. Lawv tso cai rau cov neeg mob ntshav qab zib los tsim cov ntawv qhia noj txhua hnub nyob rau hauv txoj kev zoo li no tias cov piam thaj tsis nce siab thiab tswj cov qib siab hauv caloric cov ntsiab lus ntawm cov zaub mov.

Qhov sib txawv hauv cov khoom los ntawm glycemic Performance index:

GI muaj tus nqi tsawg dua 30. Cov khoom lag luam nyob rau hauv cov no yog tso cai rau noj los ntawm cov ntshav qab zib tsis muaj kev txwv, muab tsis muaj ntau ntawm caloric kom tsawg nyob rau hauv cov khoom noj txhua hnub.
Tus nqi ntawm GI yog li ntawm 30 txog 70. Cov khoom lag luam no yuav tsum tau txwv thaum siv. Lawv raug rau kev suav sau nyiaj txiag thaum xaiv cov tshuaj insulin.
GI ntau dua 70 pawg, tab sis tsawg dua 90. Cov khoom lag luam muaj nyob hauv daim ntawv teev npe txwv tsis pub cov khoom lag luam thiab tais diav.
GI ntau dua 90 qhov. Cov khoom lag luam zoo li no txwv rau tus neeg mob. Lawv tsuas yog sawv cev los ntawm cov khoom qab zib, cov qhob cij dawb, pob kws thiab lwm yam khoom uas tau ntim sai sai los ntawm lub cev.

Cov lus ntawm cov khoom lag luam nrog GI sib txawv

Khoom Npe	GI	Tus nqi coj mus siv rau ib hnub
Mov ci	85	txog li 25 grams
Khaub noom	13	txog li 1.5 dia
Cookb Khaub Ncaws Shortenread / Bagel Cookies	106/103	Ib qho me me
Beets nyob rau hauv txhua daim ntawv	99	Ib qho loj
Txhua yam ntawm qos	95	Ib qho loj me, zoo li ib lub qe qaib dog dig
Cov nplej zom	90	txog li 1.5 dia
Thov kom koj niam (nyob rau hauv daim ntawv ntshiab)	90	1 diav (tablespoon)
Mov nplej porridge	90	1 diav (tablespoon)
Mis nyuj khov (mis nyuj khov, txiv hmab txiv ntoo)	87	txog li 55 grams
Pob kws	78	Ib nrab ntawm pob ntseg
Rice (steamed los yog xim av)	83/79	Txog li 1.5 / 1 dia
Ntxhuav Hlawv / Zucchini	75	Qhov kom muaj nuj nqis
Cov kua txiv kab ntxwv	74	Ib nrab ib khob
Waffles (unsweetened)	76	txog peb daim
Ua Ncuav Quav	70	5 daim me me
Cov hmoov nplej	69	1 diav (tablespoon)
Nplej nplej	68	1 diav (tablespoon)
Oatmeal porridge	66	1 diav (tablespoon)
Kua zaub nrog ntsuab peas (qhuav)	66	7 dia
Txiv puv ntxhw ntsuab	66	1 daim me me
Zaub tshiab	65	mus txog 65 grams
Lub txiv tsawb	65	Ib nrab txiv ntoo txi
Semolina	65	txog li 1.5 dia
Melon sis plawv hniav	65	txog 300 grams
Tej txiv hmab ntau yam	64	txog 20 grams
Mov nplej (tsis tu ncua)	60	1 diav (tablespoon)
Oatmeal ncuav qab zib	55	Me me hauv cov daim loj 3 daim
Yogurt	52	80 grams (ib nrab ib khob)
Pob Tsuas Yaj	50	txog li 1.5 dia
Kiwi txiv hmab txiv ntoo	50	txog 150 grams
Txiv nkhaus taw txiv ntoo	50	mus txog 80 grams
Arabic nplej zom	57	1 diav (tablespoon)
Kua kua txiv	40	Ib nrab ib khob
Txiv kab ntxwv	35	ib txiv ntoo nruab nrab
Qhuav apricots	35	txog 20 grams
Tag nrho cov mis	32	200 grams lossis 1 khob
Tsawb / txiv duaj	30	1 txiv hmab txiv ntoo
Sausages thiab hnyuv ntxwm	28	txog 150 grams
Cherry txiv hmab txiv ntoo	25	mus txog 140 grams
Cov txiv kab ntxwv qaub	22	Ib nrab txiv ntoo
Pearl barley	22	txog li 1.5 dia
Qhob noom xim kasfes (xim dub, tsaus)	22	5 daim ntawm cov nplais txheem
Ceev (walnuts)	15	txog li 50 grams
Kua txob / Zaub ntsuab / Zaub xas lav	10	Qhov kom muaj nuj nqis
Sunflower noob kib	8	txog li 50 grams
Cloves ntawm qej	10	Qhov kom muaj nuj nqis
Txhua hom nceb	10	Qhov kom muaj nuj nqis
Txhua yam ntawm cabbage	10	Qhov kom muaj nuj nqis
Eggplant (tshiab los yog ci)	10	Qhov kom muaj nuj nqis

Txiv hmab txiv ntoo li cas rau cov piam thaj?

Nws yog qhov zoo rau txhua tus neeg haus cov txiv hmab txiv ntoo. Lawv muaj ntau yam minerals, vitamins, fiber ntau, thiab pectins. Muaj lawv pab tau txhua yam nyob rau hauv daim ntawv. Txiv hmab txiv ntoo txhim kho txoj kev ua haujlwm ntawm tag nrho lub cev thiab tiv thaiv kev rog. Lawv raug pom zoo los ntawm cov kws kho mob noj zaub mov rau cov neeg rog dhau. Fiber, uas yog ib feem ntawm cov txiv ntoo, pab txhim kho txoj haujlwm ntawm txoj hnyuv, pab kom sai sai cov roj cholesterol thiab txo cov ntshav qabzib.

Nyob rau ib hnub ntawm cov ntshav qab zib, nws txaus los noj cov tshuaj fiber hauv ib qhov nyiaj ntawm 30 grams. Feem ntau ntawm txhua qhov nws pom hauv cov txiv ntoo xws li txiv apples, apricots, pears, raspberries, txiv duaj, txiv pos nphuab. Cov tib neeg kev mob ntshav qab zib tsis pom zoo kom siv cov tangerines vim tias muaj cov carbohydrates ntau hauv lawv cov lus.

Cov kua ntoo muaj cov yam ntxwv tseem ceeb rau txhua tus neeg. Lawv yuav tsum tau siv nrog ceev faj vim muaj peev xwm ntawm berries los tsa cov ntshav qab zib ntawm cov nrawm. Nws yuav tsum nco ntsoov tias txhua 135 g ntawm pulp yog ib qho XE (chav ua mov ci), yog li ntawd, ua ntej noj mov, nws yog qhov yuav tsum tau qhia meej meej meej cov tshuaj sib npaug ntawm cov tshuaj insulin hauv cov neeg mob uas muaj kab mob ntawm thawj hom. Nws yuav tsum nco ntsoov tias cov piam thaj hauv cov txiv ntoo ntau dua thaum lub sijhawm cia ntev.

Txhua cov txiv hmab txiv ntoo yog cov carbohydrates thiab ua rau muaj kev nce ntxiv hauv cov piam thaj hauv cov ntshav, yog li lawv txoj kev siv yuav tsum yog los ntawm cov ntsiab lus hauv calories thiab qhov nyiaj tso cai rau ib hnub.

Cov zaub mov dab tsi tuaj yeem nqa suab thaj rov qab rau qub?

Ntau cov khoom lag luam pab txhawb rau qhov ua haujlwm ntawm cov ntshav qab zib, uas yog qhov tseem ceeb uas yuav tau xav txog thaum tsim zaub mov noj txhua hnub.
Cov npe khoom lag luam muaj cov piam thaj tsawg kawg:

Cov zaub ntsuab. Eggplant, txiv lws suav, radishes, dib thiab zaub paj tsis muaj cov carbohydrates thiab pab coj qab zib kom zoo. Lawv tuaj yeem noj thaum muaj lub zog ua rau muaj kev tshaib kev nqhis, thaum kev noj ntawm ib qho carbohydrate twb tsis tau.
Qee cov txiv hmab txiv ntoo (txiv qaub, txiv av, txiv ntoo qab zib, pears).
Avocado Cov txiv no ua kom muaj cov insulin rhiab heev thiab ntub cov neeg mob uas muaj cov rog monounsaturated zoo li soluble fiber ntau.
Ib tug peb lub hlis twg ntawm ib diav ntawm cinnamon diluted nrog dej. Seasoning pab tswj cov suab thaj.
Qij. Cov zaub ntsuab yog cov tshuaj ua kom muaj zog thiab pab ua rau cov kua dej los ntawm cov qog.
Tsev cheese thiab tsawg-rog cheese.
Cov khoom muaj protein (piv txwv li nqaij, nqaij ntses, qe).

Qhia Paub Txog Cov Ntshav Qab Zib Noj Cov Lus Qhia

Cov neeg uas muaj cov tshuaj insulin tsis zoo los yog qhov tsis paub txog cov tshuaj hormones ntawm lub hlwb yuav tsum txwv lawv tus kheej ntau li ntau tau hauv kev noj cov zaub mov uas ua rau hyperglycemia, thiab tseem ua raws li qee txoj cai yooj yim:

Noj kom tsawg dua hauv cov roj thiab cov khoom noj muaj roj. Lawv dhau mus yog tseem tuaj yeem nce tus nqi ntawm cov piam thaj hauv cov ntshav.
Txwv cov khoom lag luam ntawm cov hmoov nplej thiab pastry ntau hauv cov zaub mov.
Sim ua kom txo qis cawv. Cov cawv yuav ua ntej nce cov ntshav qabzib hauv cov ntshav, thiab tom qab ntawd ua rau nws poob mus rau qhov tseem ceeb, uas tseem muaj kev phom sij hauv ntshav qab zib.
Tsis suav cov dej haus hauv cov dej cawv.
Noj cov nqaij nrog zaub ntsuab sab.
Mus rau hauv kev ua kis las thiab txav mus ntxiv.
Tsis txhob noj ntau dhau thiab tsis kam lees noj cov zaub mov muaj calorie ntau ua ntej yuav mus pw.

Kev noj zaub mov zoo rau ntshav qab zib nrog GI cov khoom yuav pab kom qab zib thiab ua kom tsis txhob muaj teeb meem txaus ntshai.

Dab tsi yog qhov phom sij ntawm kev noj qab zib ntau dhau?

Kev tsim txom cov piam thaj ua rau cov kev mob siab rau lub cev ua:

insulin ua rau muaj teeb meem thiab ntshav qab zib,
qhov kev xav ntawm kev tshaib plab thiab qhov tshwm sim dhau los - qhov hnyav nce thiab cov rog rog, tshwj xeeb tshaj yog nyob rau ntawm cov poj niam,
kab mob ntawm lub qhov ncauj kab noj, ib qho ntawm qhov tseem ceeb tshaj plaws yog caries,
daim siab ua hauj lwm
pancreatic mob cancer
ntshav siab
mob raum
kab mob ntawm cov hlab plawv system,
cov khoom noj tsis txaus rau lub cev,
mob gout.

Yog lawm, nws tsis zoo li ib tus neeg dog dig uas tsis mob ntshav qab zib txhua hnub tshuaj xyuas cov ntshav qab zib hauv cov ntshav. Tab sis nws yog qhov zoo rau peb txhua tus kom paub cov tsos mob tshwm sim li cas:

nquag tso zis heev,
heev thiab heev mob taub hau
bouts ntawm xeev siab thiab txawm ntuav,
tus nees sib tw hauv qhov hnyav

muaj teeb meem nrog txoj kev pom tseeb thiab tsom rau lub zeem muag,
kev tsis muaj zog thiab nkees,
lub qhov ncauj qhuav thiab nqhis dej
qab los ntxiv rau txoj kev tshaib plab,
txob taus
tsis tseg ib ntus ntawm txhais tes thiab taw,
qhov tshwm sim ntawm daim tawv nqaij khaus, dermatitis, furunculosis
siv sijhawm ntev, maj mam kho cov qhov txhab,
tsis tu ncua rov mob tshwm sim ntawm tus poj niam lub cev qhov chaw mos, causless khaus rau qhov chaw mos nyob rau hauv cov poj niam thiab impotence rau tus txiv neej.

Koj yuav kawm paub ntau ntxiv txog ntshav qab zib nyob hauv cov yeeb yaj kiab hauv qab no:

Cov zaub mov dab tsi ntxiv hauv ntshav qab zib?

Cov kws tshawb fawb tau ua ib txoj kev tshawb nrhiav thiab ua pov thawj tias tus neeg nruab nrab, tsis xav tias qhov no, noj 20 thaj av qab zib txhua hnub, txawm hais tias cov kws kho mob thiab cov kws tshwj xeeb xav kom tsis txhob ntau tshaj li ib txwm muaj txog 4 diav! Qhov no tshwm sim vim tias peb tsis tau nyeem tas li cov lus sib xyaw ntawm lub pob. Dab tsi cov zaub mov nce ntshav qab zib - cov lus nrog qee qhov ntawm lawv yuav pab txhawm rau tawm qhov no:

GI Qib	GI qhov taw qhia	Khoom
Siab gi	140	Bakery khoom
140	Cov txiv hmab txiv ntoo qhuav (hnub tim)
120	Cov nplej zom
115	Npias
100	Confectionery (khoom qab zib, ncuav pastries)
100	Kib qos yaj ywm
99	Hau beets
96	Pob kws flakes
93	Zib ntab
90	Kab Npauj
86	Bo carrots carrots
85	Tej daim
80	Mov nplej dawb
80	Mis nyuj khov
78	Qhob noom xim kasfes (40% cocoa, mis)
Nruab nrab gi	72	Cov hmoov nplej thiab hmoov txhuv nplej
71	Xim av, liab thiab xim av mov
70	Oatmeal
67	Hau qos yaj ywm
66	Semolina
65	Tsawb, raisins
65	Melon, Papaya, Pineapple, Txiv nkhaus taw
55	Cov kua txiv
46	Buckwheat qab zib
Tsawg gi	45	Txiv hmap
42	Fresh peas, taum dawb
41	Tag nrho cov khob cij mov ci
36	Qhuav apricots
34	Kua mis nyeem qaub ntuj yog tsis muaj additives thiab qab zib
31	Mis
29	Raw beets
28	Raw carrots
27	Qhob noom xim kasfes dub
26	Txiv duaj
21	Cov txiv kab ntxwv qaub
20	Fresh Apricots
19	Walnuts
10	Ntau hom zaub pob
10	Txaij
10	Nceb
9	Sunflower noob

Dab tsi yog glycemic index?

Lub glycemic Performance index yog tus lej uas tso cai rau koj kom nkag siab sai sai npaum li cas cov zaub mov noj tau hloov pauv mus rau cov piam thaj. Cov khoom muaj tib cov carbohydrates tuaj yeem sib txawv tag nrho glycemic.

GI ua rau nws muaj peev xwm paub qhov txawv ntawm kev zom zom qeeb ("carbohydrates zoo") thiab zom cov zaub mov sai ("phem"). Qhov no tso cai rau koj tswj cov ntshav qab zib kom nyob ruaj khov. Qhov me dua qhov "tsis zoo" carbohydrates hauv cov zaub mov, nws tsawg dua nws ua rau glycemia.

Qhov ntsuas raws li cov ntsiab lus qab zib:

50 lossis tsawg dua - qes (zoo)
51-69 - nruab nrab (marginal),
70 thiab saum toj no - siab (phem).

Cov lus ntawm qee cov khoom lag luam nrog qib sib txawv ntawm GI:

Uas muaj tsawg dua cov nyhuv ntawm cov piam thaj.

Cov zaub mov uas muaj GI tsawg kuj tseem ua rau ntshav qab zib ntau ntxiv. Khoom qab zib xws li marmalade, raisins thiab qhuav apricots yuav tsum tau txwv tsis pub siv. Cov nplej durum thiab cov nplej zom ua rau lub hauv paus ntawm cov khoom noj, nrog rau zaub xas lav, tshuaj ntsuab, dib, radishes thiab txiv lws suav.

Cov lus - Cov zaub mov carbohydrate nrog cov zaub mov qes thiab nruab nrab glycemic

50 thiab Yuav Siv Lub Rooj Li Cas?

Siv cov lus tau yooj yim. Hauv thawj kem, lub npe ntawm cov khoom tau qhia, hauv lwm qhov - nws GI. Ua tsaug rau cov ntaub ntawv no, koj tuaj yeem nkag siab rau koj tus kheej: dab tsi muaj kev nyab xeeb dua thiab yam uas yuav tsum tau cais tawm ntawm cov khoom noj. Cov zaub mov glycemic siab tsis pom zoo. GI cov nqi yuav txawv me ntsis ntawm ib qhov mus rau lwm qhov.

Siab GI cov lus:

Khoom	GI
french baguette	136
npias	110
bagel nplej	103
hnub tim	101
shortbread koob noom	100
mov nplej	94
ntawv ci buns	94
nyob kas poom los apricots	91
mij, nplej zom	90
mashed qos yaj ywm	90
lub dib liab	89
donuts	88
pop pob kws	87
zib ntab	87
tej daim	86
pob kws flakes	85
Snickers, Mars	83
pob keej	80
marmalade	80
mis nyuj chocolate	79
mis nyuj khov	79
nyob kas poom pob kws	78
taub dag	75
Bo carrots carrots	75
txhuv dawb	75
kua txiv kab ntxwv	74
breadcrumbs	74
khob cij dawb	74
zucchini	73
qab zib	70
dumplings	70

GI qhov rooj nruab nrab:

Khoom	GI
croissant	69
txiv puv luj	69
bulgur	68
qos yaj ywm hau	68
hmoov nplej	68
tsawb	66
raisins	66
kab laum	65
lub dib pag	63
fritters	62
tsawb qus	61
Twix (chocolate bar)	61
txhuv dawb	60
pies	60
oatmeal ncuav qab zib	60
yogurt nrog ntxiv	59
kiwi	58
cov kaus poom taum mog.	55
thoob ham	51
kua txiv txiv hmap	51
ceg	51

Tsawg GI cov lus:

Khoom	GI
kua kua txiv	45
txiv hmab	43
rye qhob cij	40
ntsuab peas	38
txiv kab ntxwv	38
ntses ntaus	37
figs	36
ntsuab peas	35
dawb taum	35
tshiab carrots	31
kua mis nyeem qaub mus puag ncig.	30
mis nyuj	30
ntsuab tsawb	30
txiv pos nphuab	30

Carbohydrates, cov protein thiab cov rog yog cov macro hauv uas muab lub cev nrog lub zog. Ntawm peb pawg no, cov tebchaw carbohydrate muaj cov txiaj ntsig zoo tshaj plaws rau ntshav qab zib.

Hauv cov neeg muaj ntshav qab zib, cov zaub mov muaj protein ntau tuaj yeem nce glycemia rau qib txaus ntshai. Ua haujlwm dhau sijhawm, qhov no feem ntau yuav ua rau kev puas tsuaj rau cov hlab ntaws thiab cov hlab ntshav, uas tuaj yeem ua rau kev txhim kho ntawm cov hlab plawv, mob raum, thiab lwm yam.

Kev noj zaub mov kom tsawg hauv lub cev yuav pab tiv thaiv kev dhia hauv ntshav qabzib thiab txo qis ntshav qab zib.

Kuv puas tuaj yeem noj txiv hmab txiv ntoo nrog ntshav qab zib?

Txiv hmab txiv ntoo tuaj yeem noj thiab yuav tsum tau noj! Lawv yog cov nplua nuj nyob hauv cov vitamins, minerals thiab fiber. Tab sis nws yog ib qho tseem ceeb kom tsis txhob ua phem rau cov txiv hmab txiv ntoo qab zib, vim qhov no tuaj yeem ua rau kom tsis muaj kev cuam tshuam.

Cov txiv ntoo ua rau nce qib ntawm glycemia thiab ua rau nws tsis muaj qhov phem dua li lub ncuav qab zib uas tau noj. Cov neeg muaj ntshav qab zib yuav tsum ua raws li kev noj zaub mov zoo uas yuav pab txhawb lub zog thiab pab kom lub cev sib haum xeeb.

Nws yog qhov zoo dua los xaiv txhua cov txiv hmab txiv ntoo tshiab, khov los yog hauv cov kaus poom uas tsis muaj qab zib ntxiv rau. Tab sis ceev faj nrog qhov loj me me! Tsuas yog 2 diav ntawm cov txiv hmab txiv ntoo qhuav, xws li cov raisins lossis cov txiv ntoo qab zib, muaj 15 g ntawm carbohydrates. Cov txiv ntoo qab zib feem ntau muaj qhov glycemic index vim tias lawv muaj fructose thiab fiber.

Hauv qab no yog cov npe ntawm cov txiv ntoo muaj txiaj ntsig zoo:

Dab tsis tsim nyog noj?

Qab zib haus dejCov. Lawv tau yooj yim tsa cov ntshav qab zib kom dhau mus, dhau li ntawm 350 ml ntawm cov dej haus li no muaj 38 g carbohydrates. Tsis tas li ntawd xwb, lawv tau nplua nuj nyob hauv fructose, uas yog txheeb ze rau insulin tsis kam hauv cov neeg mob ntshav qab zib. Fructose tuaj yeem ua rau cov kev hloov pauv hloov pauv uas ua rau lub siab ua rog. Txhawm rau tswj cov qib qub ntawm glycemia, nws yog ib qhov tsim nyog los hloov cov dej qab zib nrog dej ntxhia, tshuaj yej tsis muaj qab zib.
Trans nqaijrogCov. Cov roj uas muaj trans muaj feem ua tau tsis zoo. Lawv tsim los ntawm kev ntxiv hydrogen rau cov roj ntsha tsis txaus ua kom lawv ruaj khov. Cov nqaij pauv trans muaj nyob hauv margarines, txiv laum huab xeeb, qab zib, thiab ua noj hmo. Ntxiv rau, cov chaw tsim khoom noj khoom haus feem ntau ntxiv lawv rau cov kab nrib pleb, ncuav qab zib, thiab lwm yam khoom ci rau txuas lub neej. Yog li, txhawm rau kom nce qib qis hauv qabzib, nws tsis pom zoo kom siv cov khoom lag luam bakery (waffles, muffins, ncuav qab zib, thiab lwm yam).
Cov khob cij dawb, nplej zom thiab txhuvCov. Cov no yog high-carb, cov zaub mov tiav. Nws tau muaj pov thawj tias kev noj mov ci, bagels thiab lwm cov khoom siv ua hmoov nplej ua kom ntshav qabzib ntau ntau hauv cov neeg muaj ntshav qab zib hom 1 thiab ntshav qab zib hom 2.
Txiv hmab txiv ntoo yogurtsCov. Kua mis nyeem qaub yog ib yam khoom zoo rau cov neeg muaj ntshav qab zib. Txawm li cas los xij, txiv hmab txiv ntoo-saj yog ib zaj dab neeg sib txawv kiag li. Ib khob (250 ml) ntawm cov kua txiv hmab txiv ntoo yogurt muaj 47 g suab thaj.
Noj tshais cerealCov. Txawm hais tias lub thawv ntawv hauv qab no, feem ntau cov khoom noj khoom haus yog ua tiav thiab muaj cov carbohydrates nyob deb tshaj li ntau tus neeg xav. Lawv kuj muaj protein tsawg tsawg, cov khoom noj muaj txiaj ntsig.
Kas fesCov. Cov dej qab zib hauv kas fes yuav tsum tau txiav txim siab ua kua qab. Ib tag nrho ntawm 350 ml ntawm caramel frappuccino muaj 67 g ntawm carbohydrates.
Zib ntab, Maple phoovCov. Cov neeg muaj ntshav qab zib feem ntau sim txo qis kev siv cov suab thaj dawb, khob noom, ncuav qab zib, ncuav qab zib. Txawm li cas los xij, muaj lwm hom suab thaj uas tuaj yeem tsim kev puas tsuaj. Cov no suav nrog: xim av thiab qab zib "ntuj" (zib ntab, dej qab zib). Txawm hais tias cov kua qab zib no tsis yog ua tiav, lawv muaj ntau cov carbohydrates ntau dua li cov piam thaj tsis tu ncua.
Dried txiv ntooCov. Txiv hmab txiv ntoo yog qhov zoo ntawm ntau qhov tseem ceeb ntawm cov vitamins thiab minerals, suav nrog vitamin C thiab potassium. Thaum cov txiv hmab txiv ntoo qhuav, dej ploj, uas ua rau cov zaub mov ntau dua. Hmoov tsis zoo, cov ntsiab lus qab zib kuj tseem nce ntxiv. Piv txwv, raisins muaj peb zaug carbohydrates ntau dua li txiv quav ntswv nyoos.

Dab tsi tsis nce ntxiv qab zib?

Qee cov khoom lag luam tsis muaj carbohydrates txhua, feem, thiab tsis nce ntxiv cov piam thaj hauv cov ntshav, lwm cov khoom muaj qes glycemic thiab kuj tsis muaj kev cuam tshuam ntawm glycemia.

Cov zaub mov tsis muaj piam thaj:

Npe	Nws tus yam ntxwv
Cheese	Carbohydrate-dawb, qhov zoo ntawm protein thiab calcium. Nws tuaj yeem yog cov khoom noj txom ncauj zoo thiab ib txoj kev zoo ntxiv rau ntxiv cov protein rau noj tshais.
Nqaij, nqaij qaib, ntses	Lawv yog cov zaub mov muaj roj tsawg. Cov khoom noj protein no tsis muaj cov roj carbohydrates tshwj tsis yog ua mov ci lossis ncuav qab zib. Noj Ntses Noj Ntsuas Yuav Rov Qab Omega-3 Cov Lus Puav
Txiv roj roj	Nws yog qhov zoo ntawm cov rog rog monounsaturated. Tsis muaj carbohydrates thiab tsis cuam tshuam ncaj qha rau cov ntshav qab zib
Ceev	Lawv muaj ib qho me me ntawm carbohydrates, feem ntau ntawm cov yog fiber. Cashew - kev xaiv zoo tshaj plaws rau cov neeg mob ntshav qab zib
Qij, dos	Cov kev tshawb fawb qhia tias haus qej lossis dos tuaj yeem txo cov piam thaj
Txiv duaj	Qaub txiv ntoo qab zib muaj cov glycemic index tsawg. Qhov noj tsawg tsawg yuav tsis ua rau muaj piam thaj.
Zaub ntsuab (zaub ntsuab, zaub qhwv)	Cov zaub ntsuab muaj cov nplua nuj nyob hauv fiber ntau thiab cov zaub mov zoo li magnesium thiab vitamin A
Blueberries thiab blackberries	Cov txiv ntoo no yog qhov muaj txiaj ntsig ntawm anthocyanins, uas inhibit qee yam cov enzymes kom ua rau kev zom zaub mov qeeb.
Cov qe	Zoo li txhua yam khoom noj muaj protein, qe muaj GI ntawm 0. Lawv tuaj yeem siv cov khoom noj txom ncauj lossis tshais sai.

Video ntawm cov hauv kev txo cov ntshav qab zib:

Kev kho mob nrog tshuaj ntsuab tshuaj ntsuab (nplooj hlav, hawthorn, taum taum) yog raug xaiv cov khoom noj kom raug thiab yuav pab txo cov ntshav qabzib. Kev siv tshuaj kho mob ua ke nrog kev noj haus pab ntxiv rau cov txiaj ntsig zoo hauv cov neeg mob ntshav qab zib. Kho koj tus kab mob kom muaj txiaj ntsig thiab ua tiav.

Cov ntsiab cai ntawm khoom noj khoom haus zoo rau ntshav qab zib

Qhov kev xaiv ntawm cov khoom lag luam hauv kev npaj zaub mov noj yuav tsum yog ua raws cov qauv hauv qab no.

Tsis suav. Cov khoom noj uas ua rau cov ntshav qab zib thiab muaj glycemic siab (ntau dua 90 units).
Txo. Khoom noj nrog GI txij li 70 txog 90 yog tso cai noj tau qee zaus.
Txwv. Cov khoom lag luam nrog qhov ntsuas ntawm 30 txog 70. Thiab ntxiv rau kev txo qis kev noj, nws yog qhov yuav tsum tau coj lawv mus rau hauv tus account thaum xaiv ntau npaum li cas ntawm cov tshuaj insulin lossis lwm yam tshuaj muaj suab thaj.
Siv tsis muaj kev txwv. Khoom noj khoom haus nrog GI tsawg dua 30, tab sis tsuas yog noj rau hauv tus account tias nws haum rau cov calories txhua hnub.

Cov zaub mov dab tsi ua rau cov ntshav qab zib

Ib lub rooj ntawm cov khoom lag luam uas ua rau cov piam thaj hauv ntshav tau qhia txog qhov yuav tsum muaj tsawg kawg nkaus hauv kev noj haus lossis tshem tawm tag nrho.

Cov Lus - Cov Glycemic Carbohydrate Khoom Siab

Cov khoom lag luam	GI

Cov khob cij dawb, muffin

100

Ci qos

Mov nplej, mov ci

Zib ntab

Mashed qos yaj ywm, qos yaj ywm hau

Carrots, beets (boiled)

Ua Tsuag Ntau

Melon, Hav Tsuag

Millet porridge

Dawb, mis nyuj chocolate, khoom qab zib

Nruab Nrab GI Khoom	Tus nqi	Tsawg GI Khoom	Tus nqi
Dub rye mov ci	65	Cov nplej xim av	50
Marmalade	65	Txiv kab ntxwv, tangerines, kiwi	50
Raisins, qhuav apricots	65	Freshly nyem kua kua txiv tsis muaj qab zib	50
Jacket qos yaj ywm	65	Cov txiv kab ntxwv qaub, txiv qaub	45
Macaroni thiab Cheese	65	Qaub Kua, plum	35
Margarita pizza nrog txiv lws suav thiab cheese	60	Taum	35
Xim av buckwheat	60	Cov nqaij qaib, qaib kab	30
Oatmeal	60	Berries (qus txiv pos nphuab, currants, gooseberries)	25
Ntim Cov Kua Txiv Uas Qab Zib	55	Zaub xam lav, Dill, Zaub txhwb qaib	10

Xa mus rau cov lus no, koj tuaj yeem tsim cov zaub mov kom sib npaug hauv cov calories, tab sis tib lub sij hawm muaj cov khoom noj kom txaus thiab muaj cov vitamins thiab minerals ntau.

Thaum cov carbohydrates xav tau

Muaj ib qho mob uas cov khoom qab zib rau tus neeg mob ntshav qab zib yog qhov tseem ceeb heev. Xws li qhov kev xav tau tshwm sim nrog hypoglycemia - txo qis cov ntshav qabzib (tsawg dua 3 mmol / l).

Tus mob yog pom los ntawm cov tsos mob hauv qab no:

kiv taub hau
tsis muaj zog
hws
tsis nco qab.

Thaum tsis muaj kev pab, kev ua kom ntshav qab zib tuaj yeem ua rau lub cev tsis nco qab, daim siab ua haujlwm, mob rau lub hlwb, thiab txawm tuag. Cov khoom muaj piam thaj tsis tuaj yeem suav nrog cov piam thaj hauv ntshav tsawg, vim tias tsis muaj lawv tus neeg mob nws tuaj yeem hloov pauv sai.

Ntawm thawj cov cim qhia tias tsis muaj ntshav qab zib (tsis muaj zog, tawm hws, tshaib plab), cov ntshav qab zib yuav tsum tau muab:

kua txiv, tshuaj yej - ib khob kua txiv qab zib thiab kua txiv (txiv quav ntswv nyoos, kua txiv) lossis khob dej qab zib yog tsim nyog
khoom qab zib - hlais ib qho qhob noom chocolate lossis ib lossis ob lub khoom qab zib,
qab zib txiv hmab txiv ntoo - koj tuaj yeem muab txiv tsawb, txiv duaj, txiv moj coos,
qhob cij - ib ob peb slices ntawm qhob cij dawb lossis ib qho qhaub cij.

Nws yog ib qho tseem ceeb kom nkag siab tias cov neeg mob ntshav qab zib tsis tas yuav tsum ua kom tiav cov roj carbohydrates. Kev noj haus yuav tsum muaj qhov sib luag, thiab cov zaub mov yuav tsum lom zem. Lub hauv paus ntsiab lus ntawm kev noj zaub mov zoo yog kev npaj zaub mov noj, nyob ntawm qib ntawm cov piam thaj hauv lub cev. Nws tseem yog ib qho tseem ceeb uas yuav tsum xav txog qhov muaj ntau ntawm cov carbohydrates. Cov zaub mov uas ua rau cov ntshav qab zib thiab khoom qab zib yuav tsum tau ua kom tsawg, thiab nws yog qhov zoo dua los hloov lawv nrog txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tshiab.

GI yog dab tsi?

Lub glycemic Performance index yog qhov ntsuas kev txheeb ze ntawm cov nyhuv ntawm carbohydrates hauv cov zaub mov ntawm kev hloov pauv hauv cov ntshav ntshav (tom qab no hu ua ntshav qab zib). Carbohydrates nrog qis glycemic index (txog 55) yog nqus tau qeeb dua thiab ua rau cov ntshav qab zib qeeb qeeb, thiab yog li ntawd, raws li txoj cai, insulin theem.

Qhov siv qhia yog hloov pauv hauv piam thaj hauv ntshav ob teev tom qab noj cov piam thaj. Lub glycemic index ntawm cov piam thaj yog coj li 100. Lub glycemic index ntawm cov khoom seem ntxiv qhia txog kev sib piv ntawm cov nyhuv ntawm cov carbohydrates uas muaj nyob hauv lawv ntawm kev hloov hauv cov piam thaj hauv ntshav nrog kev cuam tshuam ntawm tib cov piam thaj.

Piv txwv li, 100 gram ntawm cov buckwheat qhuav muaj 72 grams carbohydrates. Ntawd yog, thaum noj buckwheat porridge ua los ntawm 100 grams qhuav buckwheat, ib tus neeg tau txais 72 grams carbohydrates. Cov roj carbohydrates hauv tib neeg lub cev tau tawg tawm los ntawm cov enzymes rau cov piam thaj, uas tau nqus rau hauv cov ntshav hauv cov hnyuv. Lub glycemic index ntawm buckwheat yog 45. Qhov no txhais tau hais tias tawm ntawm 72 grams ntawm carbohydrates tau los ntawm buckwheat tom qab 2 teev, 72 x 0.45 = 32.4 grams qabzib yuav raug kuaj hauv cov ntshav. Ntawd yog, haus 100 grams ntawm buckwheat tom qab 2 teev yuav ua rau tib yam kev hloov pauv hauv cov ntshav qab zib cov ntshav li kev noj 32,4 grams piam thaj. Qhov kev xam no pab hauv kev txiav txim siab dab tsi raws nraim glycemic load ntawm ib qho khoom noj tshwj xeeb.

Qee cov khoom lag luam ntxiv ntshav qab zib tau tshaj tawm hauv cov lus. Raws li koj tuaj yeem pom los ntawm nws cov ntsiab lus, cov neeg uas tau dhau qhov ntsuas no yuav tsum noj cov zaub mov uas tsis tshua muaj cov carbohydrates thiab muab qhov nyiam rau cov zaub tshiab tshiab, sov tsis tau kho.

Koj tuaj yeem nrhiav cov ntaub ntawv ntau ntxiv ntsig txog cov txwv tsis pub muaj piam thaj ntau hauv cov yeeb yaj kiab hauv qab no:

Dab tsi yog qhov tsis yooj yim sua rau ntshav qab zib

Txhawm rau ua tiav cov lus xaus hais txog dab tsi uas nce ntshav qab zib, peb muab cov khoom faib ua tej pawg thiab sau cov npe:

Ntau yam ntawm bakery thiab confectionery khoom, ci nplej hmoov nplej ntawm qib siab tshaj plaws, khoom qab zib, ncuav pastries, thiab lwm yam.
Cov nplej zom los ntawm cov qib siab tshaj ntawm cov nplej, mij, vermicelli.
Cawv thiab npias.
Dej qab zib nrog qab zib.
Qos yaj ywm hauv yuav luag txhua yam nws hloov pauv: kib, kib thiab hauv chips, hau.
Cov zaub hau: carrots, beets, taub dag.
Cov nplej thiab cereals: semolina, txhuv, millet thiab nplej.
Cov zaub mov nrawm nrawm nyob rau hauv tag nrho nws cov ntawv thiab kev qhia.

Cov txiv hmab txiv ntoo qhuav: raisins thiab hnub tim.
Txiv hmab txiv ntoo qab zib: txiv nkhaus taw, txiv ntaub ntoo, txiv tsawb, txiv puv luj, dib liab thiab dib liab.
Cov khoom noj muaj roj: mayonnaise, taub dag noj mov, tais diav kib rau hauv cov roj ntau.

Cov zaub mov uas tuaj yeem noj nrog lub cev qab zib:

Cov khoom noj mis nyuj uas muaj cov feem pua ntawm cov rog: ntau yam cheese, qab zib thiab butter, qab zib thiab tsev cheese dua li 15-20% rog.
Cov txiv hmab txiv ntoo: txiv hmab, txiv ntoo thiab txiv ntoo qab zib, txiv apples, txiv kab ntxwv qaub, kiwi, persimmons.
Txiv hmab txiv ntoo thiab ua kua txiv.
Nyob kas poom pickled thiab salted zaub thiab txiv hmab txiv ntoo.
Rog nqaij thiab ntses, caviar.
Cov nqaij ua khoom noj nrog cov ntsiab lus uas ua rau muaj roj: pastes, sausages, sausages, cov zaub mov kaus poom, lard, chop, ham thiab lwm yam.
Cov kua txiv lws suav, beets thiab txiv lws suav tshiab.
Taum (kub thiab ntsuab).
Cov pob kws: oatmeal, barley, buckwheat, barley, txhuv xim av.
Rye thiab lwm cov mov ci tag nrho (zoo li yog poov xab-tsis pub).
Cov nkaub qe.

Dab tsi neeg yuav noj tau nrog qab qab zib siab?

Cov kws tshwj xeeb hu cov khoom hauv qab no:

Ntau hom zaub pob: zaub qhwv dawb, Zaub pob qe, zaub paj taub, zaub paj ntsuab.
Nplooj zaub pob.
Cov zaub: cucumbers, eggplant, ntsuab tswb kua txob, zaub kav.
Taum pauv, lentils.
Txiv hmab txiv ntoo: txiv apples, apricots, txiv kab ntxwv qaub, txiv pos nphuab, blueberries, blackberries, txiv ntoo qab zib thiab txiv pos nphuab, txiv qaub thiab ntau lwm yam zaub thiab txiv hmab txiv ntoo uas ua rau muaj ntshav qab zib me ntsis.

Yog fructose thaum tus yeeb ncuab?

Koj puas tseem xav txog fructose ib feem tseem ceeb ntawm kev noj zaub mov zoo? Hauv cov khw muag khoom hauv khw muag khoom, khw muag khoom hauv online, khw hauv khw eco ... Yog, txhua qhov chaw muaj cov khoom noj khoom haus nrog cov fructose thiab qhov no, tau kawg, muaj lus piav qhia. Kev siv tshuaj lub cev tsis muaj kev cuam tshuam cov tshuaj insulin, qhov ntawd yog, nws tsis nce qib ntawm cov piam thaj thiab ntshav insulin, thaum nws qab zib dua cov piam thaj. Tab sis kev kawm tsis sawv ntsug thiab kev tshawb fawb ntau yam qhia tau hais tias fructose pom los ntawm peb lub cev yog qhov tshuaj lom! Nws, tsis zoo li cov piam thaj, tsis yog siv los ntawm cov leeg, lub hlwb thiab lwm yam hauv lub cev, tab sis raug xa ncaj qha rau daim siab, qhov twg nws yog metabolized thiab ua rau.

Nrog rau ib qho dhau ntawm fructose (thiab qhov khoom tsis yog tsuas yog cov khoom tshwj xeeb, tab sis cov txiv hmab txiv ntoo, cov txiv hmab txiv ntoo qhuav, zib ntab!):

ib feem ntawm nws hloov mus ua uric acid, uas nce qib tag nrho ntawm uric acid hauv cov ntshav thiab ua rau kev txhim kho gout,
rog dhau ntawm lub siab tshwm sim. Tshwj xeeb pom tseeb heev ntawm ultrasound - nce echogenicity ntawm daim siab,
exacerbates insulin tsis kam thiab ua rau cov ntshav qab zib,
fructose tau nrawm dua rau cov rog dua qabzib.

Peb xaus lub ntsiab lus: kom txo tau cov qib ntawm uric acid thiab rog lub siab, koj yuav tsum tau txwv cov zaub mov uas muaj fructose thiab tsis txhob siv nws ua cov khoom qab zib. Tsis muaj mob rau lub cev ib hnub, koj tuaj yeem noj tsis ntau tshaj 300 grams ntawm cov txiv ntoo.