Yuav ua li cas poob rog hauv tsev

Tus kws kho mob ntshav qab zib muaj lub luag haujlwm tseem ceeb: ua kom cov insulin muaj mob ntawm cov leeg nqaij thiab txo cov rog hauv cov rog. Qhov no yuav tsum tau soj ntsuam cov insulin tsis so, noj zaub mov kom zoo thiab tawm dag zog. Txog kev yooj yim, cov kws kho mob tau tsim cov rooj tshwj xeeb hauv qhov ntsuas cov insulin ntawm cov khoom noj raug suav. Cia peb xav txog hauv kev nthuav dav ntxiv yam lub rooj zoo li cas thiab yuav siv lawv li cas.

Glycemic thiab insulin Performance index: dab tsi yog qhov txawv

Txhawm rau kom nkag siab qhov insulin index (II) yog dab tsi thiab nws lub luag haujlwm licas hauv lub neej cov ntshav qab zib, koj yuav tsum paub nws txawv li cas ntawm glycemic thiab ntau npaum li cas nyob ntawm kev tsim cov tshuaj insulin.

Insulin yog lub luag haujlwm rau kev ua cov carbohydrates noj rau hauv qabzib. Qhov no yog qhov siv tau capricious, qib uas yuav hloov tau zoo heev nrog kev hloov me ntsis. Kev tsim cov tshuaj insulin yog ua tiav los ntawm txoj kab txiav. Tus nqi ntawm cov tshuaj hormones yog ncaj qha ntsig txog:

• kev puas siab puas ntsws lub xeev
• tub los ntxhais
• hnub nyoog ntawm ib tug neeg. Cov hnub nyoog loj dua peb yog, qhov ua rau peb tsis txaus siab rau lub cev ua haujlwm.

Rau cov poj niam, qhov kev txiav txim ntawm tus txiav yog ze sib cuam tshuam nrog kev ua me nyuam plab hnyuv siab raum. Cev xeeb tub, yug menyuam, poj niam lub cev ntas, lub sijhawm tag nrho - txhua yam no cuam tshuam rau tsim cov tshuaj insulin.

Lub glycemic index (GI) ntawm cov khoom lag luam qhia txog qib ntawm kev nqus ntawm cov carbohydrates ua ke thiab tus nqi ntawm kev saturation ntshav nrog piam thaj. Lub GI siab dua, cov khoom lag luam muaj kev phom sij ntau rau cov neeg mob ntshav qab zib thiab lub cev. Txhawm rau txo cov ntshav qabzib, kev ua haujlwm ntawm insulin, los yog cov tshuaj insulin, yog qhib. Yog tias qhov nyiaj ntawm cov keeb ntshav tsis txaus, cov piam thaj ntau nyob hauv cov ntshav, uas ua rau kev txhim kho ntshav qab zib.

Cov kev tshawb fawb tshwj xeeb uas tau txiav txim siab rau qhov ua rau cov ntshav qab zib tau qhia tias tsis tsuas yog muaj cov carbohydrates pab txhawb kev tsim cov tshuaj insulin. Nws tau muab tawm tias txawm tias cov zaub mov tsis muaj carb, zoo li ntses thiab nqaij, kuj ua rau muaj kev cuam tshuam tawm ntawm cov insulin rau hauv cov ntshav. Yog li, nws tau txiav txim siab los qhia xws li qhia txog qhov ntsuas cov insulin index (II) ntawm cov khoom, qhia txog tus nqi cuam tshuam los ntawm cov tshuaj insulin. Nws yog ib qho tseem ceeb xav txog nws hauv ntshav qab zib hom 1, vim tias cov koob tshuaj txhaj tshuaj insulin yuav nyob ntawm nws cov tsis.

Vim li cas koj thiaj li xav piv GI thiab AI

Thawj thawj zaug siv cov tswvyim ntawm "insulin index" tau npaj siab los ntawm Australian nutritionist Janet Brand-Miller. Nws ua cov kev sim rau 38 khoom, ib feem ntawm qhov yog 240 kcal. Cov neeg koom nrog txoj kev tshawb no noj qee yam zaub mov, thiab tom qab ntawd lawv tau kuaj ntshav qab zib txhua 15 feeb rau 2 teev. Txhawm rau suav cov kabmob AI, cov txiaj ntsig tau piv nrog insulin tso tawm los ntawm kev noj cov ncuav dawb hauv ib qho npaum li 240 calories. Raws li kev soj ntsuam, nws tau muab tawm tias feem ntau, GI thiab AI sib txig.

Kev nrhiav pom tsis xav txog yog tus cwj pwm ntawm cov khoom siv mis nyuj. Cov kua mis yogurt tau tshwj xeeb tshaj yog: nrog GI ntawm 35, nws qhov ntsuas cov kua dej yog 115 units. Qhov kev zam ntawm cov pab pawg me me yog tsev cheese. Nws GI thiab AI yog 30 thiab 45 units, ntsig txog. Cov kws tshawb fawb tseem tseem tsis tuaj yeem piav qhia qhov ua rau muaj kev sib txawv hauv kev ua haujlwm ntawm cov khoom noj siv mis. Ntxiv mus, tsis muaj pov thawj pom tias lawv qhov kev siv ua rau nws qhov hnyav nce.

Yog li no, rau cov tib neeg feem coob, ntxiv rau cov mob ntshav qab zib insulin, thaum muab tso ua ke kev noj haus, ib qho yuav tsum tsom rau glycemic index ntawm cov khoom. Txawm li cas los xij, koj yuav tsum tsis txhob tag tsis saib xyuas cov lus tim khawv ntawm AI, txij li thaum ntau lawm ntawm cov tshuaj hormones depletes lub caj pas. Raws li qhov tshwm sim, ib qho kev ua tsis zoo tshwm sim, thiab lub cev pib nthuav cov rog, tsis txhob siv qhov uas twb muaj lawm.

Khoom Insulin Index Cov Lus

Ywj siab kom pom tus nqi ntawm qhov ntsuas rau ntau yam khoom noj tsis ua haujlwm. Txhawm rau ua qhov no, koj xav tau lub rooj tshwj xeeb. Hauv nws, koj tuaj yeem nrhiav cov zaub mov uas muaj kabmob AI siab uas ua rau muaj kev nce ntxiv hauv cov ntshav qabzib, xws li taum pauv, caramel, lossis qhob cij dawb. Cov khoom lag luam nrog GI sib npaug thiab AI kuj tau nthuav tawm. Piv txwv li, txiv tsawb - 80, oatmeal - 74, hmoov nplej hmoov - 95. Ntawm cov khoom uas muaj cov tshuaj insulin tsawg thiab cov glycemic siab, qe, granola, mov, ncuav qab zib thiab tawv cheese tuaj yeem sib txawv.

Yog li hais tias cov zaub mov tsis muaj kev cuam tshuam tseem ceeb rau cov ntshav qab zib, lawv yuav tsum ua ke kom raug.

• Qos yaj ywm, qhob cij, taum pauv thiab lwm yam khoom muaj cov hmoov txhuv nplej siab tsis pom zoo muab cov khoom noj protein: cov tsev cheese, nqaij ntses lossis nqaij.
• Nws yog qhov xav tau los ua ke cov hmoov txhuv nplej siab nrog cov rog zaub, butter lossis zaub xws li carrots, zaub qhwv lossis zaub qhwv.
• Cov carbohydrates nrawm (zib ntab, txiv hmab txiv ntoo, chocolate thiab lwm tus) yuav tsum tau ua ke nrog cov rog thiab tsis muaj teeb meem nrog cov zaub thiab cov nqaijrog.

Cov lus pom zoo dav

Txhawm rau tau txais txiaj ntsig los ntawm kev noj zaub mov, ua raws li cov lus qhia no.

• Ua tib zoo xaiv cov khoom sib txuam. Thaum noj cov khoom noj carbohydrates, ntxiv cov roj ntau txaus rau lawv. Piv txwv, salmon + avocado + ceev.
• Zam tsis txhob noj cov zaub mov GI siab (dib liab, muffin, zaub mov kib, yogurt).
• Tsis txhob noj cov khoom noj sai thiab cov khoom muaj cov hmoov nplej sai sai tom qab 14 teev.
• Sim ua kom koj noj protein ntau tshaj plaws. Zam plaub ya ri thiab haus mis lossis kua txiv ntoo, raws li nws yog fraught nrog kev tso tawm loj ntawm cov kua dej.
• Tsis txhob noj cov mis nyuj thaum yav tsaus ntuj.
• Noj cov khoom uas muaj carbohydrates thiab protein ntau ua hmo. Kev sib txuam zoo tshaj plaws yuav yog nqaij qaib mis thiab buckwheat lossis bulgur.
• Nyeem daim ntawv lo nrog zoo zoo ua ntej koj yuav khoom. Yog tias lawv muaj cov khoom qab zib (maltodextrin, malt, xylose, kua qab zib, thiab lwm yam), tsis kam yuav lawv.

Txhawm rau kom txo qhov insulin index ntawm kas fes thiab tshuaj yej, siv lawv yam tsis muaj qab zib. Ntxiv cov txiv qaub lossis cov qab zib ntuj Stevia rau dej haus, yog xav tau.

Sim tsis txhob khoov ntawm qhuav apricots. Cov txiv hmab txiv ntoo qhuav muaj cov ntsiab lus uas qab zib, uas ua rau cov ntshav qabzib nce siab. Hloov cov txiv hmab txiv ntoo qhuav nrog zaub mov tshiab, G-tsawg xws li pomegranate, txiv apples, lossis txiv kab ntxwv qaub.

Ntxiv rau kev taug qab cov khoom ntawm cov lus ntawm insulin index thiab cov cai ntawm kev noj zaub mov zoo, txuas nrog kev ua haujlwm ntawm lub cev, tsis txhob hnov ​​qab tswj ntshav siab thiab ntshav qab zib. Ua kev tswj xyuas qhov hnyav tsawg kawg ib hlis ib zaug. Nrog lub cev hnyav nce ntxiv, txheeb xyuas koj kev noj haus. Yog tias qhov hnyav tseem nce ntxiv tom qab qhov no, sab laj nrog kws kho mob. Kev puas tsuaj hauv lub cev qhov hnyav qhia tias muaj teeb meem hauv kev cai insulin. Hauv qhov no, nws zoo dua los siv sijhawm coj mus ntsuas thiab tsis coj lub cev mus rau qhov muaj mob ntshav qab zib.

Yuav ua li cas thiaj li yuag poob yam tsis muaj mob rau lub cev

Yuav ua li cas kom poob phaus yam tsis muaj kev phom sij rau kev noj qab haus huv pom zoo los ntawm tus kws qhia noj zaub mov, lub taub hau ntawm qhov kho qhov hnyav hnyav A. Kovalkov. Kuv mloog cov lus qhia ntawm tus kws qhia noj zaub mov zoo thiab sau luv luv thiab khaws cia rau kuv tus kheej. https://www.youtube.com/watch?v=kESo3aV-zgk

Qhov kev cai ntawm cov tshuaj insulin hauv cov ntshav yog los ntawm 2 txog 27. Tom qab noj mov, cov tshuaj hormones nce siab peb zaug. Ntawm ib plab khoob tus nqi zoo tshaj yog ntawm 8 txog 12.

Cov tshuaj insulin hloov pauv tib neeg lub cev tag nrho thiab ua rau cov kab mob loj:

• - txiv neej impotence
• - txiv neej loog
• - poj niam frigidity
• - oncology
• - atherosclerosis, thiab lwm yam.

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Txhua yam koj yuav tsum ua yog nyem lub pob hauv qab (TAU TXAIS) thiab ua tiav txhua qhov kev muab teev tseg, tom qab ntawv koj yuav muaj peev xwm xaiv koj cov nqi zog (txwv kom ntau!):

Lo lus "insulin / insulinemic index" tau tshwm sim tsis ntev los no. Nws tau qhia los ntawm Australian xibfwb Brand-Miller, uas kawm txog ntshav qab zib thiab kev noj qab haus huv. Nws txhais tau tias tus nqi thiab tus nqi ntawm cov tshuaj insulin thaum noj ntau yam zaub mov. Siv lub rooj tshwj xeeb, txhua tus neeg tuaj yeem tswj hwm qhov ntsuas no. Nws yog qhov tsim nyog rau cov neeg mob ntshav qab zib, tab sis nws tseem yog ib qho tseem ceeb rau kev noj zaub mov kom zoo thiab sib ntaus tawm tsam qhov hnyav dhau (rog dhau). Txog yuav ua li cas cov insulin index thiab cov kev poob phaus cuam tshuam, peb yuav xav hauv peb tsab xov xwm.

Cov tshuaj insulin teb li cas thiab cov ntsuas ua dab tsi?

Cov tshuaj insulin ua lub luag haujlwm tseem ceeb hauv cov metabolism hauv kev ua kom yuag, tsim nyog rau kev nqus thiab kho cov khoom siv dag zog. Hauv cov txheej txheem ntawm kev zom cov zaub mov, cov roj carbohydrates tau tawg rau cov piam thaj, thiab tau nqus los ntawm cov hnyuv mus rau hauv cov hlab ntshav. Hauv kev teb rau kev nce ntxiv hauv cov ntshav saccharides, lub txiav yuav zais ib feem ntawm cov tshuaj insulin. Qhov txheej txheem physiological no hu ua cov tshuaj insulin.

Cov tshuaj hormone ua haujlwm hauv kev thauj mus los, xa cov piam thaj rau cov cell thiab cov nqaij, uas ua rau txo qis hauv nws cov concentration hauv cov ntshav. Cov ntaub so ntswg insulin feem ntau yog cov leeg thiab adipose, tsis muaj cov tshuaj insulin lawv tsis dhau cov piam thaj hauv lawv lub hlwb. Ib feem ntawm saccharides yog siv los tsim lub zog, thaum tus so yog khaws cia hauv daim ntawv ntawm glycogen.

Insulin kuj tseem thaiv cov kev ua ntawm lipase, ib qho enzyme uas rhuav tshem lipids, thiab txhim kho lipogenesis (kev tsim cov rog).

Rau txhua yam khoom, cov txiav ua zais zais cov nqi ntawm cov tshuaj hormones thaum sib txawv. Qhov no yog insulinemic index (AI). Nws feem ntau lees txais cov insulin uas xav tau rau kev rhuav tshem cov carbohydrates. Tab sis kev ua kom tiav cov tshuaj hormones kuj txhawb cov protein thiab cov zaub mov muaj roj ntau.

Tshuaj insulin thiab poob phaus

Cov neeg uas saib xyuas lawv kev noj qab haus huv thiab tshwj xeeb yog cov neeg sib ntaus sib tua rog yuav tsum paub txog insulinemic index ntawm cov khoom. Qhov no yuav pab kom teeb tsa khoom noj kom zoo thiab zam kom tsis raug yuam kev hauv cov khoom noj khoom haus. Feem ntau cov neeg yws hais tias lawv tau sim noj ntau cov zaub mov, tab sis lawv qhov hnyav tseem yuav luag tsis hloov. Qhov no yog vim cov rog tsuas yog hloov nrog cov khoom noj carbohydrates, thiab lawv muaj lub zog cov tshuaj insulin.

Peb yuav tsum tsis txhob hnov ​​qab txog qhov cuam tshuam ntawm cov insulin rau lwm cov tshuaj hormones. Piv txwv li, thaum tsaus ntuj hauv cov neeg laus, somatotropin pib tsim, uas yog koom nrog kev hlawv cov lipids. Tab sis cov tshuaj insulin ntau dhau los txwv qhov khoom no, thiab nws tsis tuaj yeem ua nws cov haujlwm. Yog li no, AI yog qhov tshwj xeeb tshaj yog rau noj cov zaub mov hmo.

Txog yuav ua li cas ntsuas kev ntsuas cov poj niam cov tshuaj hormones, cov ncauj lus kom ntxaws muaj nyob hauv tsab xov xwm.

Kuj tseem muaj cov khoom lag luam uas muaj siab AI tab sis tsis yog carbohydrates. Piv txwv li, ntses thiab mis txhawb qhov kev tso tawm ntawm cov tshuaj hormones pancreatic. Thiab txawm hais tias lawv tsis ua rau muaj qhov nce ntxiv hauv cov ntshav ntawm cov piam thaj, nws muaj kev cuam tshuam rau cov metabolism hauv kev yug tsiaj uas los nrog lawv. Yog vim li cas koj tuaj yeem tsis tuaj yeem noj mis nyuj thiab cov khoom uas muaj cov tshuaj insulin tsawg rau qhov poob phaus.

Tsis tas li ntawd, tsis txhob noj cov khoom noj mis nyuj thiab cov khoom noj uas muaj kabmob AI siab, vim tias muaj qhov tso tawm ntawm insulin ntau heev, uas tsim kev hem thawj rau kev txhim kho ntawm cov tshuaj tiv thaiv kab mob ntshav qab zib kom mob. Qhov no tseem ceeb heev tsis yog rau kev ua kom poob phaus, tab sis kuj yog kev ncaws pob thiab cov neeg tawm dag zog. Koj yuav tsum paub tias cov kua mis ntau ua rau kom cov kua dej nyob hauv lub cev thiab ua rau kom muaj edema. Yog li ntawd, nws tsis pom zoo kom siv nws tom qab noj hmo.

Txhawm rau txiav txim siab AI, koj tuaj yeem siv lub rooj. Cov ntsuas taw qhia hauv nws tau laij los siv ntsuas kev ntsuas.

Cov khoom lag luam uas tsis muaj cov tshuaj insulin muaj xws li cheese, qe, oatmeal, thiab pasta. Txiv roj roj, txiv lws suav, tshuaj ntsuab, txiv ntoo thiab nqaij qaib xyaum tsis cuam tshuam rau qhov kev tawm hauv hormone.

Cov lus pom zoo: cov tshuaj insulinemic index noj zaub mov

Nws tsis txaus kom paub tsuas yog cov ntsuas AI, nws yog ib qho tseem ceeb los ua ke cov tais diav sib txawv kom raug.

Cov yam ntxwv hauv kev npaj khoom noj muaj txiaj ntsig:

• Koj tsis tuaj yeem muab cov khoom noj protein (nqaij, ntses, cov khoom noj siv mis) nrog rau cov hmoov tshauv. Cov no yog cov cereals, qos yaj ywm, qhob cij, peas. Koj kuj yuav tsum tau tso tseg kev siv cov roj sai nrog lawv (zib ntab, khoom qab zib, txiv hmab txiv ntoo). Tab sis cov protein mus tau zoo nrog cov rog thiab zaub.
• Cov roj carbohydrates tsis tuaj yeem ua ke nrog cov hmoov tshauv, zaub thiab zaub mov muaj protein ntau. Tab sis nws yog tau nrog cov rog.
• Cov zaub ntsuab tau tso cai rau noj nrog cov nqaijrog thiab cov rog (butter thiab zaub roj).
• Cov zaub mov nplej siab tuaj yeem ua ke nrog cov rog.
• Cov khoom noj siv mis nyuj yuav tsum tau siv nrog ceev faj. Tsev cheese, kefir, kua mis nyeem qaub muaj ntau yam muaj txiaj ntsig zoo tsim nyog rau kev noj qab haus huv, tab sis muaj qhov ua kom muaj insulin siab, uas yuav pab tau ntau rau ntawm lub cev. Qhov kev sib haum xeeb yog siv nws rau pluas tshais, thiab los ntawm tsis muaj txiaj ntsig rau noj hmo. Hauv kev txais tos yav tsaus ntuj, tsev cheese nyiam cov khoom lag luam, thiab tsis muaj suab thaj yooj yim thiab kev ua kom sai.

Rau cov neeg uas xav siv cov insulinemic index rau cov kev poob phaus, cov zaub mov uas muaj kabmob AI siab tau pom zoo thaum sawv ntxov. Cov khoom noj muaj protein zoo dua rau noj tshais, cov khoom noj carbohydrates qeeb dua rau noj hmo.

Noj cov zaub mov txhua hnub yuav tsum tau faib kom ob pluag mov noj ua ntej 14.00, thiab ib qho tom qab noj hmo.

Lub tswv yim ntawm insulin index yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib, cov neeg rog thiab cov neeg ncaws pob. Qhov ntsuas no yuav pab ua kom muaj kev noj haus kom zoo thiab tswj kev noj qab haus huv thiab kev nyab xeeb.

Qhov ntsuas cov kua dej. Yuav ua li cas poob ceeb thawj.

Tus neeg noj zaub mov noj mov A. Kovalkov tau hais txog kab mob insulin ntawm cov khoom noj uas cuam tshuam rau tib neeg lub cev ...

Tag nrho cov khoom noj muaj nyob hauv ib lub ntsuas:

• - tsis txhob cia cov ntshav qab zib poob qis heev, txwv tsis pub muaj ntshav qab zib pib
• - tsis txhob cia cov piam thaj nce insulin ntau dhau kom nws ncav tsis cuag nws qhov ntsuas tus nqi ...

Yog tias peb tswj hwm kom muaj cov kua dej qab zib qis, thiab qab zib tib lub sijhawm kom tsis txhob poob qis hauv qab, qhov no yog qhov zoo rau poob phaus. Nyob rau tib lub sijhawm, yuav tsum muaj cov tshuaj rog rog tuaj yeem ua haujlwm, yog tias nws qhaj ntawv, tom qab ntawd qhov tshwm sim ntawm qhov poob phaus tuaj yeem tsis tiav.

Zuag qhia tag nrho cov luj poob, nws yog qhov ua tau zoo kom tau txais qhov zoo dua ntawm insulin. Tsuas yog cov insulin cuam tshuam nrog kev hlawv cov rog mus rau cov rog rog.

Dab tsi yuav tsum ua?

Thawj yog yog tus nqi ntawm cov piam thaj hauv ntshav nyob rau hauv kev teb rau kev noj zaub mov. Qhov thib ob yog ntau npaum li cas cov tshuaj insulin raug tso tawm rau cov piam thaj no.

Zuag qhia tag nrho cov yuag poobYuav ua li cas thiaj ua rau cov roj hlawv cov roj ntsha hlawv roj:

• - mus pw ua ntej 12.00
• - Noj me ntsis thaum yav tsaus ntuj thiab tsis suav cov carbohydrates

Kev loj hlob cov tshuaj hormones (kev loj hlob hormone) ua haujlwm tsuas yog 50 feeb nyob rau lub sijhawm ntawm kev tsaug zog tob dhau los ntawm 00 teev txog 01.00 teev ...

Cov khoom lag luam thiab insulin Performance index

Cov tib neeg uas xav ua lub neej noj qab nyob zoo thiab nquag, xav kom muaj lub neej zoo thiab zoo nkauj, yuav tsum tau saib xyuas lawv kev noj haus kom tsis tu ncua.

Qhov ntsuas insulin ntawm cov khoom yog qhov ntsuas tseem ceeb uas yuav tsum xav txog kev poob phaus, thiab rau cov tib neeg uas koom nrog kev ua si, thiab tshwj xeeb tshaj yog cov muaj ntshav qab zib, vim tias lawv kev noj qab haus huv nyob ntawm kev tsim cov tshuaj insulin.

Thawj cov kev tshawb fawb ntawm cov tshuaj insulin ntawm cov khoom lag luam tau ua nyob rau xyoo 1997, thiab txij li ntawd tau siv rau hauv cov tshuaj. Txhua tus neeg muaj peev xwm suav tau AI siv lub rooj tshwj xeeb.

Yuav kuaj tshuaj insulin ntau npaum li cas hauv lub cev

Qab zib yog tib lub cuab yeej ua kom nkag mus rau hauv lub cev thiab lub qab zib zais zais cov tshuaj insulin tam sim ntawd.

Nws yog ib qho tseem ceeb heev uas koj yuav tsum mus ntsib kws kho mob thiab ua ib qho kev ntsuas insulin thiab piam thaj. Lub suab nrov thiab pib kev kho mob kom txo qis tshuaj insulin.

Mob ntshav qab zib pib muaj insulin ntau dua, thiab qab zib qis dua. Piv txwv li, qab zib yog lwm 5.4 thiab insulin ntawm lub plab khoob yog twb 20. Qhov no twb yog kev hem thawj ntawm kev tsim ntawm ONCOLOGY, thiab lwm yam.

Nrog rau qhov siab ntawm cov insulin, koj yuav tsis poob ceeb thawj. Thiab thaum nws tas lawm. Cov tshuaj insulin pib poob, thiab qab zib zuj zus, uas ua rau nws mob hnyav - DIABETES INSULIN-DEPENDENT.

Tshaj qhov hnyav. Yuav ua li cas poob ceeb thawj.

Koj yuav tsum paub dab tsi?

Ua tsis tau kom poob phaus los ntawm kev noj haus.yog tias koj tsis tshem tawm cov teeb meem kev rog.

Yog tias ib tug neeg tsis noj tom qab rau rau thaum yav tsaus ntuj, ces nws tau tshaib plab yam tsawg 12 teev. Tab sis yog tias ib tug neeg yuav tshaib plab rau ntau dua 10 teev, tom qab ntawd qee lub enzyme tsim nyob rau hauv lub cev - lipoprotein kinase, uas yog lub luag haujlwm rau kev hloov pauv khoom noj ntxiv rau hauv cov rog.

Kuv puas yuav tsum tau haus dej ntawm 2 lossis ntau dua litres ib hnub - txhua tus neeg sib txawv, nrog cov kev ua neej sib txawv thiab ntau lub zos. Txhua yam kab mob ib leeg ib leeg thiab koj yuav tsum haus dej - raws li xav tau.

Yog tias muaj tsawg dua - Noj tsawg kuj pab tsis tau kom yuag. Txhua yam nws nyob ntawm cov khoom lag luam noj, peb hais chocolate - txawm tias los ntawm ib nrab ntawm ib qho - cov ntshav qab zib yog lav thiab rog dhau los kuj muaj.

Kev tawm dag zog hauv lub chaw ua si - muaj qhov tsim ntawm cov nqaij loj, cov rog ua haujlwm txav thiab lub duav ntim ntau dua txawm tias loj dua.

Hnub yoo mov - yog tias muaj qhov xav kom tso tawm ntawm lub plab.

Yuav ua li cas tshem tawm qhov hnyav tshaj. Cov khoom lag luam twg uas tsis suav nrog.

Yuav ua li cas tshem tawm tshaj 5 - 6 kg ntawm qhov hnyav tshaj koj tus kheej hauv tsev?

Daim ntawv qhia yooj yim heev, uas haum rau txhua leej txhua tus, cais tawm 4 yam khoom los ntawm koj cov kev noj haus:

• - qab zib thiab txhua yam uas muaj suab thaj
• - hmoov nplej thiab txhua yam uas muaj hmoov nplej
• - qos yaj ywm
• - dawb polished mov

Kev taug kev ntau txog 5 km ib hnub, tsiv chaw. Nyob rau hauv no mob, 5-6 kg ntawm rog yooj yim tawm lub cev.

Pib thaum sawv ntxov - nrog ib khob dej.

Siab Magnesium Ntxhia Dej - Magnesium yog ib yam khoom uas yog lub luag hauj lwm pab kom so tus mob ntshav siab, magnesium yuav pab so kom txaus thiab tiv thaiv lub plawv.

Cov Ua Kom Yuag

Yog tias qhov nyhav dhau heev yog 15 - 20 kg, qhov no yog lub sijhawm los sab laj nrog kws kho mob kom paub qhov ua rau muaj qhov hnyav dua.

Cov laj thawj rau qhov hnyav tshaj yog ntau yamPiv txwv:

• - Kev ntshaus siab hormonal
• - kev mob hlwb
• - tsev neeg kev lig kev cai, thiab lwm yam.

Txhawm rau tshem tawm qhov ua rau, koj yuav tsum ua haujlwm hauv ib txoj hauv kev.

Cov khoom lag luam zoo. Noj zaub mov kom zoo.

Cov lus pom zoo ntawm tus kws qhia noj zaub mov hais txog cov txiaj ntsig thiab kev phom sij ntawm cov zaub mov rau tib neeg lub cev ... https://www.youtube.com/watch?v=soTCx1BUPNc

Tsis txhob noj oatmeal thiab semolina porridge rau cov neeg laus... Lub glycemic Performance index ntawm semolina yob tawm nplai thiab tsis muaj txiaj ntsig los ntawm nws.

Barley porridge - Ib qho khoom noj muaj txiaj ntsig zoo rau cov neeg muaj hlab ntsws thiab mob ntawm lub ntsws.

Oatmeal - hauv oatmeal muaj qee yam kua qaub uas thaiv qhov nqus ntawm calcium thiab txhawb kev leach ntawm calcium los ntawm pob txha. Oatmeal tsuas tuaj yeem noj tau rau 2 lub lim tiam, tom qab uas siv sijhawm so 2 lub lim tiam.

Tsawg tshaj plaws Carcinogen Fats thaum muab kib - ua ke ntawm cov roj yaj thiab sunflower roj.

Linseed roj - muaj OMEGA-3 ntau cov rog. Tab sis sai sai rancid, oxidized hauv huab cua thiab dhau los ua khoom lom.

Omega - 6 pom nyob rau hauv cov roj sunflower

Omega - 9 pom hauv cov roj txiv roj

Omega-3 tsuas yog nqus hauv Omega-6 thiab Omega-9 xwb.

Koj yuav tsum yuav roj rau zaub mov noj - 1 kiv.

Refined roj - feem ntau cov roj muaj roj tsawg.

Kab Npauj - yog lub luag haujlwm rau kev tsim cov khoom tshwj xeeb hauv lub cev - prostoglandins. Uas yog lub luag hauj lwm rau cov tiv thaiv kab mob. Tus lej ntawm cov tshuaj tiv thaiv kab mob nyob ntawm cov tshuaj ntawm prostaglandins, uas tsim tawm nrog kev koom tes ntawm butter.

Margarine - heev tsim kev puas tsuaj rau lub cev, cov hlab ntsha, ua rau atherosclerosis, txhaws hlab ntsha.

Xibtes roj - hloov cov margarine ...

Qaib Sib Ncaws - cov qe protein muaj cov protein zoo - protein, thiab yolk los ntawm cov rog - nws muaj cov roj (cholesterol) zoo thiab roj lycetin, uas cuam tshuam rau kev tsim cov roj (cholesterol) zoo nyob hauv lub cev.

Kuv yuav zoo siab rau koj cov lus. Sau npe yuav ua cov ntawv xov xwm blog thiab yog thawj tus paub.

Insulin - tus "neeg xyuas pib" suab thaj

Cov tshuaj insulin yog yam tshuaj uas ua lub luag haujlwm hloov pauv ntawm carbohydrates rau piam thaj. Thaum cov khoom noj uas muaj cov carbohydrates nkag mus rau hauv lub cev, lub txiav yuav zais cov kua dej. Qhov "yoj" ntawm cov tshuaj no hu ua "insulin teb" thiab feem ntau, qhov tshwm sim no tshwm sim tom qab noj khoom qab zib, txiv hmab txiv ntoo lossis ncuav qab zib.

Ntxiv mus, qhov tshuaj txuam nrog cov piam thaj thiab "ua kom" nws los ntawm cov hlab ntshav hauv cov ntaub so ntswg hauv lub cev. Kev siv tshuaj insulin ua lub luag haujlwm ntawm "tus neeg xyuas pib": yam tsis muaj yam tshuaj hormones, cov piam thaj tsis tuaj yeem nkag los ntawm cov kab mob cell mus rau hauv cov ntaub so ntswg.

Lub cev tam sim ntawd "noj" ib qho piam thaj ua kom rov muaj zog, thiab hloov cov khoom seem mus rau hauv glycogen thiab muab cia rau hauv cov leeg nqaij thiab lub siab.

Yog tias cov tshuaj hormones rau qee qhov tsis tsim muaj cov tshuaj insulin txaus, cov piam thaj ntau nyob hauv cov ntshav, uas ua rau ntshav qab zib mellitus.

Lwm qhov kev cuam tshuam yog cuam tshuam nrog adipose cov ntaub so ntswg cell daim nyias nyias. Cov hlwb no, vim yog kis kabmob, plam lawv qhov kev nkag siab thiab tsis txhob cia "tso" hauv. Raws li qhov txiaj ntsig ntawm kev ua kom muaj qabzib, kev txhim kho kev rog yog qhov ua tau, uas tseem ua rau cov ntshav qab zib. Yog vim li cas tus neeg twg uas xav tswj lawv txoj kev noj qab haus huv thiab muaj lub cev zoo, koj yuav tsum xam qhov AI ntawm cov khoom noj.

Glycemic Performance index

Tsis glycemic Performance index yuav tsum tau coj hauv kev npaj khoom noj rau cov neeg muaj rog.

Carbohydrates ntawm cov khoom sib txawv tau tawg tawm hauv cov piam thaj ntawm tus nqi sib txawv. GI (glycemic index) ua kom pom sai npaum li cas qhov no lossis cov zaub mov yuav dhau los ua monosaccharide qabzib thiab txuas nws txoj hauv kev ncig mus rau hauv cov ntshav khov.

Lub glycemic Performance index tau txiav txim siab feem ntau yog rau cov khoom noj carbohydrate uas muaj cov khoom noj, vim lawv tuaj yeem ua rau cov piam thaj nce siab ntxiv hauv cov ntshav ncig. Cov khoom lag luam raug tshuaj xyuas ntawm 100-point nplai, qhov twg 0 yog qhov tsis muaj carbohydrates, 100 yog qhov ntsuas siab tshaj plaws.

Qhov ntsuas no feem ntau siv los ua zaub mov noj rau cov rog rog, ntshav qab zib, thiab lwm yam kev cuam tshuam ntawm metabolic.

Lub tswv yim ntawm cov tshuaj insulin thiab nws cov ntsiab lus tseem ceeb rau cov neeg mob ntshav qab zib

Yog tias GI qhia txog kev hloov pauv ntawm cov tshuaj rau hauv cov piam thaj, tom qab ntawd cov insulin index ntawm cov khoom noj khoom noj qhia tau hais tias tus nqi ntawm cov insulin xav tau rau cov khoom tawg.

Kev laij tawm ntawm qhov ntsuas no cuam tshuam nrog cov xwm txheej zoo li postprandial glycemia - kev nce ntxiv ntawm cov piam thaj hauv lub cev los ntawm 10 mmol / l tom qab noj mov. Qhov no txhais tau hais tias cov insulin tsis tsim txaus "zom" cov carbohydrates. Tab sis tsis yog txhua yam khoom coj zoo ib yam.

Qee cov khoom qes-kabmob AI, cov zaub mov ua kom muaj cov rog loj tsis tsim cov tshuaj hormones. Thiab muaj cov zaub mov uas ua rau cov neeg nqus ntshav sai sai, nrog rau cov tsos ntawm cov tshuaj insulin.

Cov kev tshawb fawb pom tau tias kev tsim cov tshuaj hormone uas tuaj yeem ua cov carbohydrates yog cuam tshuam los ntawm cov zaub mov uas tsis muaj cov carbohydrates zoo, xws li nqaij cov tais diav thiab ntses. Thawj thawj zaug, lub tswvyim ntawm "insulin index" tau npaj siab los ntawm tus neeg noj zaub mov zoo los ntawm Australia, Janet Brand-Miller.

Nws kuaj cov tshuaj insulin rau 38 hom khoom. Cov neeg koom nrog qhov kev sim tau noj ib qho ntawm cov khoom lag luam, tom qab ntawd lawv coj ntshav txhua 15 feeb rau 2 teev nyob rau hauv txoj kab mus kuaj saib insulin.

Txhawm rau xam cov kabmob AI hauv cov khoom lag luam, ib tus qauv tau tsim - 1 chav tsev yog sib npaug nrog cov tshuaj insulin tso tawm ntawm ib daim khob cij dawb hauv qhov nyiaj ntawm 240 kcal.

AI siv rau dab tsi?

Cov neeg ncaws pob siv cov insulin Performance index ntawm cov khoom lag luam kom nce cov leeg mob.

Qhov pib sai ntawm cov kua dej muaj feem cuam tshuam rau kev qabzib zoo. Ntawm ib sab tes, qhov no yog qhov zoo, vim tias qab zib tsis ua rau lub cev, tab sis tam sim ntawd tu cov hlwb nrog lub zog.

Tab sis ntawm qhov tod tes, kev tsim cov tshuaj hormones dhau los cuam tshuam cov hlwb hauv cov txiav: lawv ploj thiab pib ua haujlwm tsawg dua. Qhov insulinemic index tau siv tsis yog pab kho kev mob plab zom mov, tab sis kuj tseem npaj rau kev noj zaub mov muaj txiaj ntsig. Feem ntau siv los ntawm cov cim no cov kis las rau cov neeg uas kev nqus nrawm nrawm yog sib npaug nrog qhov nce nrawm hauv cov leeg nqaij.

Ntxiv rau, kev suav ntawm AI yog qhov tseem ceeb rau kev tswj hwm kev noj zaub mov zoo. Los xam cov kabmob AI muaj ib lub rooj ntawm cov tshuaj insulin index.

Ua tiav daim ntawv AI Khoom noj khoom haus

Raws li qib AI, cov khoom tau muab faib ua peb pawg:

• nce tus naj npawb ntawm cov tshuaj insulin: khob cij, mis nyuj, qos yaj ywm, ncuav mog qab zib, yogurts nrog sau,
• nrog nruab nrab AI: nqaij nyuj, ntses,
• qes AI: oatmeal, buckwheat, qe.

Vim li cas piv rau GI thiab AI?

Cov nplej zom tau qhov GI siab heev, tab sis qis qis rau kev tsim cov tshuaj insulin ntuj.

Kev tsim cov khoom noj kom zoo yuav tsum tau ua kom zoo zoo thiab scrupulously, tshwj xeeb tshaj yog nrog ntau yam tshuaj tiv thaiv hormonal. Yog li, hauv kev npaj cov menus raug coj los ntawm ob lub kabmob AI thiab glycemic Performance index, muab kev nyiam rau tom kawg.

Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias nyob hauv qee yam khoom noj, AI thiab GI tsis dhau qhov tsis. GI ntawm cov khoom noj siv mis ua tau zoo yog qis dua li AI, tab sis tib lub sijhawm, lactose muaj qib glycemic siab thiab qis insulin index.

Cov khoom noj uas txo cov insulin ntau lawm tab sis nce GI - nplej zom, qe, nyuaj cheese, ncuav qab zib, granola, mov.

Kev poob ceeb thawj yuav tsum ua tib zoo xav txog qhov tseeb tias cov insulin index ntawm tsev cheese yog qhov siab heev. Thaum noj cov zaub mov, nws ua rau lub zog tsim tawm ntawm cov tshuaj insulin. Vim qhov kev ua ntawm cov tshuaj hormones, qhov haujlwm ntawm lipase nres, qhov haujlwm ntawm uas yog txhawm rau cov rog. Yuav luag tib qho ntsuas ntawm cov khoom noj mis nyuj hauv cov cheese ua, uas tau qhia kom haus nrog ntshav qab zib hom 2.

Cov kev cai yooj yim rau kev sib txuas ua ke yog:

• cov tais diav uas muaj cov hmoov txhuv nplej siab: qos yaj ywm, qhob cij, taum pauv tsis pom zoo kom muaj cov protein: ntses, tsev cheese, nqaij,
• noj zaub mov rau cov hmoov txhuv nplej siab kom zoo nrog cov rog zaub, nrog butter, thiab zaub,
• Cov zaub mov ua rau muaj cov carbohydrate sai sai yog tsis tso cai
• cov protein thiab cov rog yog cov tsim nyog rau cov khoom noj ua kom rog sai, tab sis tsis muaj zaub txhua,
• Cov rog rog uas tsis rog ntxiv rau cov khoom noj ua si carbohydrates yog cov txiaj ntsig zoo tshaj plaws.

Kev noj zaub mov raws li cov ntsuas no yuav ua li cas?

Cov neeg ncaws pob thiab poob phaus yuav tsum muab kev nyiam rau cov khoom muaj protein.

Hauv cov zaub mov tiav, cov khoom tsim nyog rau lub cev yuav tsum nyob nrog. Nws yog ib qho tseem ceeb kom ua raws li qhov tseem ceeb ntawm qhov taw qhia thiab ua kom raug tseeb lawv cov kev nyeem ntawv nrog cov lus nug ib tus neeg thiab tus yam ntxwv ntawm lub cev.

Thaum muab tso ua ke ntawm cov ntawv qhia zaub mov, cov neeg ncaws pob, nrog rau cov neeg uas xav kom poob phaus, yuav tsum mob siab rau cov carbohydrates qeeb thiab muab kev nyiam rau cov khoom noj muaj protein.

Ib qho ntxiv, kev faib tawm cov khoom raws li cov zaub mov noj yuav tsum muaj raws li hauv qab no: rau pluas tshais - cov protein, cov carbohydrates sai thiab cov hmoov txhuv nplej - txog 14 teev, rau noj hmo - ua rau cov nyom (carbohydrates) thiab protein (piv txwv li mov nrog nqaij qaib mis).

Txhawm rau txo AI, koj yuav tsum zam cov txiv hmab txiv ntoo (tshwj xeeb tshaj yog tso cov txiv ntoo), ncuav qab zib thiab kib, txo qis kev noj cov kua mis yogurt.

Cov tshuaj insulin kis ntawm kas fes thiab tshuaj yej tuaj yeem txo los ntawm kev haus dej haus no yam tsis ntxiv qab zib thiab mis, thiab ci "txhim kho" los ntawm kev ntxiv cov txiv ntoo npias hloov suab thaj.

Ntawm txhua hom chocolate, koj yuav tsum xaiv cov iab, thiab hloov cov txiv hmab txiv ntoo qab zib, koj tuaj yeem noj zaub mov carrots nrog qis qis.

Insulin index thiab khoom noj khoom haus zoo

Yog tias koj tab tom poob ceeb thawj los yog koj raug yuam kom noj vim lub cev muaj mob, ces koj yuav tsum tau saib kom ze rau qhov kev xav zoo li cov tshuaj insulin cov ntsiab lus: kev tsim tawm cov tshuaj insulin hauv lub cev yog nyob ntawm seb nws qis npaum li cas lossis siab npaum li cas. Nov yog lub tswvyim tshiab uas tig rov qab lub tswvyim kev noj haus raws li. Tshawb xyuas seb qhov ntsuas no yog dab tsi, seb nws tuaj yeem nce thiab txo qis, thiab nws txawv li cas ntawm cov glycemic index.

Cov kws tshawb fawb hauv 90s ntawm lub xyoo pua xeem tau hais txog lub tswvyim zoo li insulin index (AI), uas ua rau ntau tus neeg tsis noj zaub mov thiab cov neeg ua haujlwm kho mob xav tsis thoob. Cov tswv yim no ua pov thawj tias koj tuaj yeem tau txais zoo dua los ntawm cov zaub mov uas suav tias yog kev noj zaub mov. Piv txwv li, noj mis, tsev cheese, ntses thiab nqaij ua rau muaj qhov rhiab heev ntawm tus txiav, thiab nws pib tsim cov tshuaj insulin.

Qhov tshuaj hormones no koom nrog kev ua haujlwm tsis txaus siab tsis tsuas qab qab zib, tab sis kuj muaj cov rog thiab amino acids, yog li cov txiav ua ntej pib tsim nws tom qab noj cov tshuaj no.

Raws li cov kev tshawb fawb no, cov kws tshaj lij tau qhia txog lub tswv yim ntawm qhov ntsuas cov cim insulin (AI). Nws qhia txog qib kev ntawm cov tshuaj insulin thaum noj cov zaub mov sib txawv. Hauv cov lus digital, cov ntawv ntsuas yog ntsuas rau ib feem ntawm ib qho khoom muaj 240 kcal.

Rau qhov "siv taw tes" tau noj lub khob cij dawb, nws cov kabmob AI = 100.

Cov ntawv glycemic index (GI) feem ntau tsis meej pem nrog cov insulin index, tab sis cov nqi no muaj tsawg. Nws tau paub tias ib tug neeg tau fatter los ntawm ib tug tshaj ntawm carbohydrates. Cov khoom noj uas muaj cov carbohydrate nrog cov zaub mov qab zib thiab qab zib. Lawv qhov kev siv tau nce cov piam thaj hauv lub cev ntau dua, thiab cov qhia glycemic qhia txog cov nyhuv ntawm cov zaub mov rau cov ntshav qab zib.

Qab zib tsis yog tas li kev ua txhaum ntawm cov phaus ntxiv. Cov zaub mov raug mob los ntawm cov zaub mov pom, xws li cov tsev me, qos yaj ywm thiab cov kua mis nyeem qaub, kuj tuaj yeem ua rau muaj kev tso tawm ntawm cov tshuaj hormone ntawm cov txiav.

Vim li cas qhov no tshwm sim, cov kws tshawb fawb tsis tuaj yeem hais meej, tab sis muaj qhov tseeb: cov khoom noj uas muaj cov khoom noj tsawg kawg ntawm carbohydrates lossis tsis suav nrog txhua lub sijhawm tuaj yeem ua rau cov tshuaj insulin ntawm cov khoom.

Raws li cov ntaub ntawv no, cov kws tshawb fawb tau muab lub tswvyim ntawm cov tshuaj insulin.

Vim li cas cov tshuaj no ntau txaus ntshai, qhov kev txaus siab uas tshwm sim ob peb zaug hauv ib hnub tom qab noj zaub mov? Yog hais tias tus nqi ntawm cov tshuaj insulin nyob hauv tus qauv xam pom, ces koj yuav tsum tsis txhob txhawj. Cov ntsiab lus ntau ntxiv ntawm cov kua dej hauv cov ntshav muab rau lub cev ua rau lub cim tsis yog tsuas yog mus hlawv cov rog, tab sis kuj tseem khaws nws, thaiv kev ua haujlwm ntawm xws li cov rog rog enzyme ntawm lub cev li lipase.

Kuv puas yuav tsum xav txog insulin qhov ntsuas ntawm cov zaub mov

Yog tias peb piv cov kabmob AI thiab GI ntawm lawv tus kheej, cov ntsuas no tsis tas sib npaug. Cov txiv apples nrov muaj cov ntsuas no: GI = 30, thiab AI = 60, i.e. ob zaug ntau li ntau.

Ntawd yog, cov txiv hmab txiv ntoo no nrog cov ntsiab lus tsis muaj calorie yog qhov deb ntawm kev noj zaub mov zoo li nws zoo li.

Vim li no, cov neeg uas tau nce insulin rhiab heev (kev mob ntshav qab zib mellitus), nrog rau cov neeg uas ua raws lawv cov duab, yuav tsum xav txog cov khoom noj khoom haus AI, thiaj li tsis yog kom nce qhov koob tshuaj ntawm lub cev.

Nws yog tsis yooj yim sua kom suav nws tus kheej ntawm cov insulin index, rau qhov no lub rooj tshwj xeeb tau tsim, uas qhov muaj nuj nqis ntawm qhov tseem ceeb, tab sis tsis yog tag nrho cov khoom lag luam nkag. Ntawm no nws yog:

Qhov Insulin Index thiab Cov Khoom Siv Mis

Yog tias koj ua tib zoo kawm lub rooj, nws tau pom tseeb tias cov tais diav ua zaub mov noj muaj AI loj.

Cov kws tshawb fawb ntseeg tias mis protein muaj feem cuam tshuam rau txiav ua kab li no, tab sis yuav piav qhia txog AI siab npaum li cas ntawm tib lub qos lossis nplej? Lo lus teb rau lo lus nug no tsis tau muab.

Txawm li cas los xij, nws ua pov thawj tias yog tias koj tshem tawm cov mis nyuj los ntawm koj cov zaub mov, txawm tias muaj pes tsawg cov ntsiab lus rog, koj tuaj yeem txo koj qhov hnyav los ntawm 1-2 kg hauv ib lis piam.

Cov kabmob AI ntau tshaj plaws ntawm cov khoom siv mis nyuj muaj cov tsev ntxhua khaub ncaws zoo li tsis muaj roj. Qhov no tuaj yeem pom hauv lub rooj uas tus lej "120" tau qhia.

Ntxiv mus, nws cov glycemic Performance index yog 30, uas yog plaub zaug tsawg dua! Txawm li cas los xij, tom qab tag nrho, cov tais diav uas muaj cov khoom xyaw nrog kev sib xyaw ntawm tsev cheese yog nyob rau hauv txhua qhov kev noj haus thib peb rau qhov poob phaus.

Nws ua kom meej meej tias vim li cas ntau cov menus tsis muab cov txiaj ntsig zoo li tau npaj tseg, raws li cov ntsiab lus ntawm calorie ntawm cov tais. A.

Cov lus qhia khoom noj khoom haus

Cov lus no yog cov txiaj ntsig rau cov neeg uas txiav txim siab txhim kho lawv li kev noj qab haus huv lossis plam, muab cov txiaj ntsig ntawm AI noj zaub mov:

Kev txhais cov ntsiab lus

Hauv 90s ntawm lub xyoo pua XX, ib txoj kev tshawb fawb tag nrho tau ua rau kev txiav txim siab cov insulin index ntawm cov khoom, kev sib raug zoo ntawm cov zaub mov thiab lub cev qhov hnyav ntawm cov ncauj lus.

Thaum lub sijhawm sim, ntu ntawm cov khoom siv nrog cov ntsiab lus ntawm calories ntau ntawm 240 kcal raug coj, lawv tau piv nrog cov ncuav dawb. Los ntawm lub neej ntawd, nws qhov ntsuas tau coj raws li 100% - chav ntsuas siv.

Raws li kev soj ntsuam, nws tau pom tias txawm tias muaj tib co carbohydrates, nws muaj qhov sib txawv ntawm qhov glycemic thiab insulin indices.

Qee qhov xwm txheej, qhov ntsuas cov qhab nia tawm dhau qib glycemic.

Cov kev tshawb fawb pom tias cov zaub mov uas tsis muaj glycemic Performance index tuaj yeem ua rau muaj cov insulin ntau ntxiv. Thiab qhov no provokes kev rog, yog li koj tsis tuaj yeem siv lawv thaum poob ceeb thawj.

Koj yuav tsum to taub qhov glycemic Performance index sib txawv li cas ntawm cov tshuaj insulin. Thawj qhov cim qhia txog cov txheej txheem ntawm cov tshuaj insulin los ntawm beta hlwb: nws tshwm sim spasmodically. Kev tsim tawm ntawm cov dej dej tso cai txo qis rau cov ntshav qab zib, tab sis cov txheej txheem ntawm cov rog hlawv nres.

Qhov ntsuas ob qhia txog cov ntsiab lus insulin hloov pauv thaum noj zaub mov. Nws qhia tau sai npaum li cas cov carbohydrates nkag mus rau hauv cov ntshav, uas coj cov piam thaj, uas tau hloov mus rau hauv qab zib, thiab ua li cas cov kua phais mob cuam tshuam rau lawv. Qhov tseeb, qee cov zaub mov muaj carb qis hauv lub zog yuav tsim cov insulin ntau ntxiv.

Kev paub kev zom zaub mov

Hauv lub cev, lub zog tau tsim thaum lub sijhawm kev ua cov carbohydrates. Cov txheej txheem muaj raws li hauv qab no.

1. Thaum cov carbohydrates nkag mus rau hauv lub cev, lawv tawg sai sai rau hauv fructose thiab qabzib, lub sijhawm ntawm kev nkag mus rau hauv cov ntshav yog tsawg heev. Cov khoom noj muaj txiaj sib xyaw ua ntej yog kev zom ua ntej. Hauv kev ua haujlwm ntawm kev kho kom haum, cov qib piam thaj nce, lub qog nqaij pib tsim cov tshuaj hormones. Cov txheej txheem no hu ua insulin teb ntawm cov khoom los yog yoj insulin.
2. Cov tshuaj Insulin ua ke nrog cov piam thaj uas nkag mus rau hauv lub cev, nkag rau hauv cov hlab ntshav thiab thauj mus rau adipose thiab cov leeg nqaij. Yog tias tsis muaj cov tshuaj insulin, ces cov kua nplaum yuav tsis muaj peev xwm nkag mus rau cov nqaij hauv cov nqaij: lawv cov qog yuav ua kom tsis zoo.
3. Ib feem ntawm cov piam thaj tau txais tam sim ntawd siv rau kev txhawb nqa lub neej, cov nyiaj seem yog hloov mus rau hauv glycogen. Nws yog lub luag haujlwm txhawm rau kho lub ntsiab ntawm cov piam thaj hauv cov pluas noj.
4. Yog tias cov metabolism hauv cov metabolism ua cuam tshuam, ces qhov ua tsis tiav yuav tshwm sim hauv cov txheej txheem ntawm cov metabolism hauv cov piam thaj. Raws li qhov tshwm sim, visceral rog kev loj hlob, qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib nce ntxiv.

Nws yuav tsum nkag siab tias yooj yim zom cov zaub mov carbohydrates tam sim ntawd nkag rau cov ntshav ntawm lub plab zom mov. Cov khoom noj uas muaj cov khoom noj ua ke uas nyuaj rau lub cev muaj qhov cuam tshuam kev txiav txim siab ua ntej, yog li ntawd, los ntawm cov khoom sib npaug ntawm cov khoom noj ua ke uas yog qhov txiaj ntsig, lub cev soj ntsuam cov ntsiab lus sib txawv. Qhov no yog dab tsi cov insulinemic index sawv cev.

Cov kev sib raug zoo ntawm cov tshuaj insulin thiab cov ntshav qab zib

Txhawm rau txiav txim siab yuav ua li cas lub cev yuav teb rau kev nkag ntawm ib qho khoom mus rau hauv lub cev muaj peev xwm tsuas yog kev paub.

Thaum lub sijhawm tshawb fawb, cov neeg ua haujlwm pub dawb tau pub khoom noj rau qee yam khoom thiab tom qab ntawd rau 2 teev nrog lub cev ib zaug ntawm txhua txhua 15 feeb, qhov ntsiab lus ntawm cov piam thaj hauv cov ntshav tau txiav txim siab. Yog li, glycemic Performance index tau txiav txim siab.

Thiab kom nkag siab txog ntev npaum li cas cov insulin tsim tawm los ntawm kev txiav tawm los ntawm nws, qhov ntsuas ntawm insulin teb (index) tso cai.

Siv cov khoom noj uas muaj cov roj ua muaj cov insulin siab, ib tus neeg ua rau nws lub cev ua kom tawv ncauj zoo dua. Thaum lawv raug coj mus rau hauv lub cev, cov txheej txheem ntawm tsub zuj zuj ntawm cov rog pib, cov peev txheej uas twb muaj lawm tsis siv lawm.

Koj tuaj yeem cuam tshuam cov tshuaj tiv thaiv ntawm lub cev ntawm cov piv txwv ntawm tsev cheese. Thaum siv, txiav txiav tawm ua xaim nrog kev tso tawm ntawm cov tshuaj insulin. Nws cov glycemic Performance index yog 35, thiab cov insulin index yog 120.

Qhov no txhais tau hais tias kev ua kom cov dej qab zib thaum nws siv tsis ntau ntxiv, thiab cov kua dej yuav pib ua haujlwm.

Hauv qhov no, lub cev tsis hlawv cov rog uas tau txais hauv lub cev, lub ntsiab roj hlawv roj (lipase) yog thaiv.

Qhov no txhais tau hais tias txawm tias muaj glycemic index tsawg, cov khoom lag luam uas ntxiv insulin los tiv thaiv kev hla ntawm cov txheej txheem ntawm kev poob phaus. Qhov tseeb no yuav tsum raug nco txog los ntawm cov neeg uas tau tawm tsam nrog ntau tshaj qhov hnyav.

Qee cov kws tshawb fawb piav qhia qhov sib txawv no tseem ceeb ntawm glycemic thiab insulin index los ntawm cov ntsiab lus ntawm cov kua mis qab zib (lactose) thiab cov txheej txheem ntawm nws cov kev cuam tshuam nrog cov lactic acids. Vim tias qhov no, insulin tuaj yeem tso tawm.

Tab sis qhov tseeb yog vim li cas ntawm kev nquag tso tawm ntawm insulin tsis paub.

Cov Khoom Qhia

Nkag siab txog cov hauv paus ntawm kev noj zaub mov kom raug, ntau tus tau sim nrhiav cov npe ntawm cov khoom lag luam muaj cov kua dej insulin. Lo lus no tsis raug. Tom qab tag nrho, insulin yog yam tshuaj uas tsim tawm los ntawm tus txiav thaum noj mov.

Hauv chav kawm ntawm kev tshawb fawb, nws muaj peev xwm tsim tau tias txhua yam khoom noj siv mis (nrog rau kev zam ntawm cheese) ua rau muaj kev tawm los ntawm cov kua dej. Piv txwv li, glycemic qhov ntsuas ntawm cov mis zoo ib yam yog 30, thiab qhov insulin index yog 90. Tab sis koj yuav tsum tsis txhob tsis kam lees cov khoom noj siv mis, koj tuaj yeem siv. Muaj tseeb, cov kws kho mob qhia kom tsis txhob noj khoom txom ncauj ntawm cov chaw yuj nyuj.

Cov neeg mob ntshav qab zib thiab cov neeg xav nrhiav kom poob phaus yuav txaus siab rau cov npe uas muaj cov tshuaj insulin qis:

Ntau tus neeg siv kefir nyob rau hauv ntau ntau rau poob phaus. Nws, zoo li lwm yam khoom noj siv mis, ua rau muaj kev cuam tshuam tawm cov kua dej. Hauv qhov no, cov txheej txheem hlawv roj yog txhaws. Tab sis vim qhov no, cov khoom noj mis nyuj tsis tuaj yeem raug tso tseg: tom qab tag nrho, ib qho roj ntsha insulin yuav tsum muaj ob peb zaug hauv ib hnub.

Qhov ntsuas cov ntshav ntawm lwm cov khoom nrov:

Cov khoom noj tsis zoo yog cov uas tsis tsuas yog muaj lub koob insulin siab dua, tab sis tseem muaj glycemic siab. Nws tsim nyog muab cov zaub mov ntawd tso tseg, cov glycemic index uas yog ntau dua 70. Cov no yog ntau yam khoom qab zib, mov kib, ncuav ncuav, mov mij, hnub tim, dib liab, ci qos yaj ywm. Npias kuj poob qis hauv qhov kev txwv.

Qhov kev tseem ceeb yog qhov zoo dua rau cov khoom lag luam qis qis. Cov no yog cov txiv hmab txiv ntoo, berries, zaub. Tsawg glycemic Performance index hauv maub chocolate, txiv laum huab xeeb, taum, paj noob hlis.

Tsim kev noj haus

Txhawm rau kom poob phaus, nws yuav tsum nco ntsoov tias cov khoom lag luam uas txhawb nqa kev ua haujlwm ntawm cov hlwb tshwj xeeb pancreatic yog qhov zoo tshaj plaws siv nyob rau hauv thawj feem ntawm ib hnub. Piv txwv li, rau pluas su, koj tuaj yeem noj buckwheat nrog nqaij (koj yuav tsum xaiv ntau hom roj tsawg, piv txwv li nqaij qaib mis). Tab sis thaum lub sijhawm ua haujlwm yav tsaus ntuj, kev nyiam ua yuav tsum tau muab rau cov zaub: lawv muaj glycemic thiab insulin qis.

Cov kws qhia kev noj qab haus huv tau hais tias koj yuav tsum tau tsom feem ntau rau ntawm glycemic index. Hauv qhov no, qhov tshuaj insulin kuj tseem ceeb heev. Nrog kev ua ke ntawm cov zaub mov nrog qis glycemic index thiab cov khoom noj siv mis, koj tuaj yeem xav kom nce siab hauv insulin index. Yog tias koj noj cov mis oatmeal, tom qab ntawd cov kua dej yuav pib tsim muaj zog.

Ntxiv rau, cov khoom noj siv mis ua kom muaj dej kom rov zoo hauv lub cev. Thaum siv, aldosterone tawm. Nws yog qhov tshuaj no uas ntxaug sodium. Yog li, cov kua dej hauv lub orgasm tau pib ua rau ntau zuj zus.

Koj tuaj yeem zam kom tsis txhob hnyav yog tias koj ua raws li cov hauv qab no:

• Hauv ib pluag mov koj tsis tuaj yeem noj cov protein thiab carbohydrates,
• tsiaj cov protein thiab nqaijrog tsis sib haum,
• cov khoom noj uas muaj qhov tseem ceeb ntawm cov tshuaj insulin tuaj yeem ua ke nrog cov khoom noj muaj fiber ntau.

Tab sis yog tias koj suav nrog cov zaub mov muaj txiaj ntsig zoo hauv kev noj zaub mov, saib xyuas cov calories ntau ntawm cov zaub mov, tom qab ntawv yuav tsis muaj teeb meem dab tsi ntawm cov dej insulin thiab nce lub cev ntau dhau. Tab sis cov neeg muaj ntshav qab zib yuav tsum paub cov zaub mov twg pab txhawb cov lus teb insulin ntxiv.

Tus neeg mob ntshav qab zib yuav tsum paub txog yuav ua li cas thiaj txaus siab lub cev xav tau cov piam thaj. Piv txwv li, 13 g ntawm zib ntab (hauv ib qho khoom noj qab zib) yuav muaj 10 g suab thaj.

Qhov qub nqi ntawm cov piam thaj muaj ib feem ntawm 100 g ntawm stewed taum, 20 g ntawm qhob cij dawb lossis ib nrab ntawm ib nrab-qhov me me.

Tab sis tib lub sijhawm, zib ntab yuav nkag rau hauv cov ntshav, tam sim ntawd, thiab txiv apples, qhob cij thiab taum yuav hla cov txheej txheem fermentation.

Ua tiav cov lus ntawm cov tshuaj insulin ntawm cov khoom noj, cov cai tswjfwm rau kev siv tus kabmob ntshav qab zib

Kev noj haus rau ntshav qab zib yog ib qho kev kawm! Cov neeg mob yuav tsum suav cov qhob cij suav, noj mus rau hauv GI (glycemic index) qhov tseem ceeb, zam kev noj cov "carbohydrates" sai, xyuas cov khoom qab zib ua ntej thiab tom qab noj mov nrog daim foos insulin. Muaj ntau yam teeb meem, tab sis tsis ua raws li cov kev cai, theem ntawm cov piam thaj nce siab, cov teeb meem phom sij tau tshwm sim, thiab cov xwm txheej dav dav dua li qub.

Qhov insulin index (AI) yog lub tswvyim tshiab hauv cov kabmob endocrinology. Raws li kev tshawb fawb los ntawm kws qhia noj zaub mov D.

Hom-Muller tau pom tias ntau cov khoom lag luam muaj cov roj insulin siab zoo nrog cov txiaj ntsig zoo ntawm cov piam thaj mus rau hauv cov ntshav.

Cov lus qhia muaj cov ntaub ntawv hais txog AI thiab GI rau ntau cov khoom lag luam, cov lus qhia pom zoo rau cov khoom noj muaj ntshav qab zib, cov ntaub ntawv nthuav txog cov khoom noj siv mis.

Tshuaj insulin: nws yog dab tsi

Tus nqi qhia tawm insulin teb rau kev siv cov khoom lag luam.

Ib qho kev taw qhia tshwj xeeb pab kom nkag siab tsis tsuas yog tus nqi ntawm kev ua kom muaj cov piam thaj hauv cov ntshav, tab sis kuj tseem nyob rau lub sijhawm uas cov tshuaj insulin pab tshem cov khoom no.

Qhov insulin index yuav tsum raug suav txog thaum pub cov neeg mob ntshav qab zib nrog insulin-tiv thaiv thawj (thawj) hom kab mob pathology: paub txog qib AI tso cai rau koj kom paub meej ntxiv qhov koob tshuaj insulin rau kev txhaj tshuaj ntxiv.

Hauv chav kawm ntawm txoj kev tshawb no, nws tau tawm tias cov npe carbohydrate tsis muaj npe (ntses, nqaij) thiab qee yam khoom muaj qes glycemic (tsev cheese, kua mis nyeem qaub) ua rau cov tshuaj insulin tso tawm. Cov ntsiab lus AI rau cov pawg no tau muaj ntau dua ntaus: tsev cheese 130 nrog GI ntawm 30, kua mis nyeem qaub - 115 nrog glycemic Performance index ntawm 35, nqaij thiab ntses - ntawm 30 txog 60 thaum tsis muaj carbohydrates.

Yuav ua li cas ntsuas ntsuas

Qhov ntsuas tus qauv yog 100%. Tus xibfwb ntawm tebchaws Australia tau los ua lub hauv paus los ntawm cov insulin tso tawm tom qab noj ib daim khob cij dawb nrog cov nqi zog ntawm 240 kcal. Thaum qhov kev tshawb fawb, ntu ntawm lwm cov khoom lag luam tseem muaj cov ntsiab lus ntsuas cov calories.

Thaum kuaj, cov neeg mob siv ib qho ntawm cov npe, tom qab ntawd, nyob rau lub sijhawm nruab nrab ntawm 15 feeb, rau ob teev cov kws kho mob tau coj mus kuaj ntshav kom paub meej txog cov txiaj ntsig ntawm cov piam thaj thiab insulin hauv cov ntshav. Feem ntau, cov khoom lag luam nrog GI ntawm 60 ntu lossis ntau dua kuj muaj siab dua qhov ntsuas nruab nrab AI, tab sis muaj kev zam: cov ntses, tsev cheese, nqaij, kua mis nyeem yog ntuj.

Hauv cov txheej txheem ntawm kev tshawb fawb, Professor D. Brand-Muller tau kawm txog qhov tseem ceeb ntawm AI hauv 38 hom khoom noj. Tom qab ntawd, cov insulin Performance index cov lus tau muab sau ua ke rau ntau yam.

Yuav ua li cas nce testosterone rau cov txiv neej nrog tshuaj noj? Saib lub ntsiab lus ntawm kev siv tshuaj kho tau zoo.

Kawm seb yuav ua li cas ntsuas kev ntsuas ntshav rau cov thyroid hormones thiab seb cov txiaj ntsig tshwm sim los ntawm cov tshooj no.

Dab tsi cuam tshuam txog qib AI

Ntau xyoo ntawm kev tshawb fawb pom tau tias qhov txiaj ntsig ntawm insulin nce ntxiv nyob hauv kev cuam tshuam ntawm ntau yam:

• kev kho cua sov ntev
• muaj ntau yam nyob hauv ib lub phaj
• kev ua thaum npaj, piv txwv, hauv cov dej cawv,
• siab whey protein
• kev sib xyaw ntawm cov mis nyuj ua ke nrog porridge, nplej zom, dumplings, ncuav.

Vim li cas peb xav tau ib qho suav qhov tseem ceeb

Nrog rau cov ntshav qab zib, kev rog ntau dhau los, koj yuav tsum tau saib xyuas tsis tsuas yog theem ntawm cov piam thaj hauv cov ntshav, tab sis kuj muaj cov ntsiab lus ntawm cov zaub mov tsis zoo. Nws yog ib qho tseem ceeb kom paub txog cov insulin yog yam tshuaj hormones-accumulator lub luag haujlwm rau cov khoom noj muaj roj thaum ua kev yoo mov.

Nrog kev hloov pauv hauv cov qib hauv insulin, cov rog ua haujlwm tiav, thiab cov txheej txheem hlawv calorie tau nres. Kev sib xyaw ntawm lub siab glycemic index nrog AI muaj nuj nqis saum toj nruab nrab (60 units lossis ntau dua) nrawm qhov hnyav nce, cuam tshuam nrog kev poob phaus, uas cuam tshuam cov mob ntshav qab zib.

Yog hais tias tus neeg mob muaj lub rooj nrog cov txiaj ntsig ntawm insulin thiab glycemic index, ces nws yuav yooj yim rau kev tshuaj seb cov khoom no puas siv tau lossis nws zoo dua los hloov nws nrog lwm lub npe. Xav paub txog: kev sib xyaw ntawm ob qhov ntsuas siab tau nrawm rau kev txuam nrog cov piam thaj hauv cov ntshav, ua rau cov tshuaj insulin tawm.

Lus Cim! Cov ntaub ntawv muaj txiaj ntsig txog khoom noj siv mis ua kom ntshav qab zib muaj txiaj ntsig thaum sau cov khoom noj rau lub cev txhua hnub. Tom qab kawm txog cov ntaub ntawv, koj tuaj yeem nkag siab vim li cas cov neeg mob ntshav qab zib yuav tsum tsis txhob noj ntau ntawm tsev cheese, kua mis nyeem qaub, txawm tias muaj feem pua ​​tsawg ntawm cov ntsiab lus rog. Cov ntaub ntawv hais txog AI thiab GI ntawm cov pawg no tau nthuav tawm hauv ntu "Cov lus qhia tseeb txog cov khoom noj siv mis."

Cov lus ntawm insulin thiab glycemic index

Ntau cov khoom uas muaj cov txiaj ntsig zoo siab Gl muaj qhov ntsuas AI zoo sib xws, piv txwv li, cov khob cij dawb - 100, cov hmoov nplej khoom - los ntawm 90 txog 95, khoom qab zib - 75. Cov piam thaj ntau dua, cov rog pauv, cov tshuaj muaj zog, qhov siab dua ob qho ntsuas. Kev kho cua sov kom nce GI thiab AI.

Cov tshuaj insulin me me tawm tsam mob GI thiab qib siab qhov tseem ceeb tau pom hauv cov zaub mov hauv qab no:

Cov qe nyoos muaj qib AI txog li 30, nqaij - ntawm 50 txog 60 units, ntses - 58.

Tag nrho cov lus ntawm qhov tseem ceeb:

Cov lus qhia tseeb txog cov khoom noj siv mis

Thaum tab tom tshawb fawb, xibfwb D. Brand-Muller pom tias muaj cov npe muaj txiaj ntsig tsis zoo - tsev cheese thiab cov kua mis nyeem qaub muaj qhov siab AI tiv thaiv keeb kwm ntawm qis GI. Qhov kev tshawb pom no tau coj mus tshawb cov hauv cov hauv paus ua rau muaj qhov sib txawv sib txawv thiab nquag tso cov kua dej tawm.

Cov khoom noj siv mis ua kom muaj kev cuam tshuam tawm ntawm cov tshuaj hormone-accumulator ntau dua li qee hom zaub mov carbohydrate, tab sis cov roj muaj roj tsis tshwm sim tom qab noj cov kua mis yogurt, mis nyuj, tsev cheese. Qhov tshwm sim no hu ua "insulin paradox."

Cov kev tshawb fawb qhia tias txawm hais tias muaj kabmob AI siab dua, cov khoom siv mis nyuj tsis ua rau kev rog. Lwm lub ntsiab lus tseem ceeb - kev sib xyaw ntawm cov mis nyuj nrog porridge nce qhov khoom noj hauv calorie ntawm cov zaub mov thiab GI qhov ntsuas.

Cov kws tshawb fawb tau pom tias kev noj mov ci nrog mis nyuj nce insulin index nce los ntawm 60%, kev sib xyaw nrog nplej zom - los ntawm 300%, tab sis cov ntshav qabzib feem ntau tsis tau hloov pauv. Vim li cas muaj kev tawm tsam? Yog tsis muaj lus teb.

Cov kws tshawb fawb tseem tsis tau paub tias vim li cas kev siv cov khoom siv mis nyuj ua rau muaj kev kub ntxhov tshaj tawm cov kua dej ntau dua li tau txais cov tshuaj lactose. Kev tshawb fawb nyob rau hauv cov kev taw qhia no tseem niaj hnub.

Kawm paub txog thawj cov tsos mob thiab cov tsos mob ntawm hypoglycemic coma, nrog rau cov cai rau kev khomob kub ntxhov.

AMH hormone: dab tsi yog nyob hauv poj niam thiab lub luag hauj lwm ntawm tus tswj hwm tseem ceeb yog dab tsi? Nyeem cov lus teb ntawm qhov chaw nyob no.

Ua raws li cov ntawv txuas http://vse-o-gormonah.com/vnutrennaja-sekretsija/podzheludochnaya/lechenie-pri-obostrenii.html thiab nyeem txog cov cai rau kev kho tus txiav ua kab mob nrog tshuaj ntsuab thaum lub sij hawm exacerbation ntawm cov kab mob.

Cov Lus Qhia Tseem Ceeb rau Cov Mob Ntshav Qab Zib

Nrog pancreatic kev puas tsuaj, nws yog ib qho tseem ceeb tsis yog tsuas yog paub txog qib GI thiab AI rau qee yam khoom, tab sis kuj tseem nco ntsoov cov ntsiab cai ntawm khoom noj khoom haus. Endocrinologist thiab cov kws qhia noj haus hais kom qhov tseem ceeb ntawm kev noj zaub mov noj hauv hom thib ob thiab thawj hom pathology.

Txawm hais tias niaj hnub hno cov tshuaj insulin, ib qho yuav tsum tsis txhob hnov ​​qab txog cov calories, khob cij, glycemic thiab insulin index. Tsuas yog nyob ntawm tus kheej qhov kev qhuab qhia tus neeg mob, tus neeg mob tuaj yeem suav nrog qib kev noj qab haus huv zoo tiv thaiv keeb kwm ntawm tus kab mob ntev.

Tsib txoj cai tseem ceeb:

• Tsis kam lees lossis tsis tshua tau haus ib qho khoom tsawg nrog GI thiab AI muaj nuj nqis.
• Saib xyuas cov cai ntawm cov khob cij qhiav nrog insulin-tiv thaiv kev mob ntshav qab zib.
• Txhua yam khoom uas tuaj yeem siv tsis raug mob rau kev noj qab haus huv yam tsis muaj kev kho cua sov, tau txais cov tshiab.
• Muaj ntau cov zaub ntxiv: cov roj insulin yog qhov qis dua li cov ntses, nqaij thiab cov zaub mov mis.
• Ncu, tsis txhob muab khoom kib, tsis txhob noj khoom noj sai thiab ua kom pom tseeb ntawm cov hnab.

Nws yog ib qho tseem ceeb kom ua raws li cov hauv paus ntsiab lus ntawm kev noj zaub mov kom zoo hauv cov ntshav qab zib mellitus, xav txog AI thiab GI hauv kev npaj khoom noj, tshwj xeeb tshaj yog rau cov neeg mob uas muaj cov tshuaj insulin-tiv thaiv kab mob.

Cov kev xaiv uas zoo tshaj plaws yog sib tham nrog tus kws qhia noj zaub mov kom tsis tu ncua, soj ntsuam cov ntshav qab zib cov ntshav, kho cov tshuaj insulin yog tias tsim nyog txhua hnub kev txhaj tshuaj, suav nrog qhov ntsuas tseem ceeb ua cim cov khoom lag luam.

Ib lub rooj tag nrho ntawm insulin index yog qhov muaj txiaj ntsig thaum xaiv cov ntawv qhia zaub mov rau lub cev poob. Cov ntaub ntawv siv tau yuav tsum tau nyob ntawm tes rau cov neeg mob uas muaj insulin-mob ntshav qab zib mellitus.

Tshawb nrhiav cov ntaub ntawv muaj txiaj ntsig ntxiv txog dab tsi cov insulin index ntawm cov khoom noj yog thiab vim li cas nws xav tau los ntawm cov yeeb yaj kiab hauv qab no:

Cov roj metabolism cov metabolism

Lub cev tau txais feem ntau ntawm lub zog rau lub neej los ntawm cov metabolism ntawm carbohydrates. Yooj yim heev, kev nqus ntawm kev noj haus carbohydrates tuaj yeem sawv cev los ntawm cov qauv hauv qab no:

1. thaum lub sij hawm assimilation ntawm cov zaub mov, yooj yim carbohydrates sai sai thiab ntawm nws tus kheej zom rau hauv qabzib thiab fructose, thiab tam sim ntawd nkag mus rau hauv cov hlab ntshav,
2. complex carbohydrates yuav tsum tau fermentation zom,
3. cov txheej txheem ntawm fermentation ntawm cov zaub mov thiab ib qho kev nce hauv theem ntawm cov piam thaj hauv cov ntshav, nyeg, ua rau cov txheej txheem rau kev tsim cov tshuaj insulin los ntawm cov txiav ua kua - cov insulin yoj (insulin wave).

Ntxiv mus, insulin xav txuas nrog cov piam thaj thiab "ua raws" los ntawm cov hlab ntsha mus rau cov leeg nqaij lossis cov ntaub so ntswg adipose. Thaum tsis muaj cov tshuaj insulin, lub cell ntawm lub cev ntawm cov ntaub so ntswg no yog cov tsis txaus ntseeg siab dhau mus rau cov piam thaj.

Qhov yuav tsum tau muaj cov kua nplaum ntev yog siv los ntawm lub cev los tuav cov haujlwm tseem ceeb.

Ib feem ntawm cov kua nplaum tom qab polymerization hloov mus rau hauv glycogen, yog muab tso rau hauv daim siab thiab cov leeg.

• hepatic glycogen tswj cov ntshav qabzib ib theem ntawm cov zaub mov noj,
• cov leeg khaws cia rau hauv cov chaw cia rau "kev pab" hauv qhov xwm txheej hnyav, tab sis feem ntau tsuas yog siv rau lub caij nyoog lossis lub cev nqaij daim tawv sab nrauv,
• tus so, ua txhua yam los ntawm insulin, piam thaj yog tso rau hauv cov rog rog.

Ib qho kev ua txhaum ntawm kev nkag siab ntawm cov rog lub cev rau insulin los ntawm kev ua txhaum ntawm cov metabolism carbohydrate ua rau kev cuam tshuam postreceptor hauv qabzib metabolism - visceral rog, uas dhau sijhawm ua rau hom 2 mob ntshav qab zib mellitus.

Yog tias tus txiav ua tsis tau los teb rau cov ntshav qab zib kom ntau ntxiv (nws ua rau lub cev tsis txaus lawm), cov ntshav qabzib ntau nyob rau hauv cov hlab ntshav, thiab ntshav qab zib insulin-ntau zuj zus tuaj.

Ib qho dhau ntawm insulin yuam kev siv cov hepatic glycogen reserves, tig nws rov qab rau hauv qabzib. Daim siab tsis muaj glycogen muab cov SOS hais kom ua, thiaj li ua rau muaj kev paub tsis tseeb hauv kev tshaib plab. Nws muaj lub voj voog loj heev uas ua rau cov rog rog, mob ntshaus thiab hom ntshav qab zib hom 2.

Nws tau tig los ua qhov tseem ceeb kom paub cov khoom uas yuav txaus siab qhov kev xav tau ntawm lub cev. Piv txwv li, 10 gram carbohydrates muaj:

• hauv cov khoom noj qab zib cov zib ntab (13 g),
• nyob rau hauv ib nrab ib nrab Kua (100 g),
• hauv ib qho kev pabcuam (100 g) ntawm cov taum stewed
• nyob rau hauv 20 gram ntawm cov khob cij dawb.

Kev zom cov zaub mov tau yooj yim ntawm cov zib ntab yuav ua sai sai rau lub plab zom mov mus rau hauv cov hlab ntshav, thiab polysaccharides ntawm kua, taum lossis ncuav yuav siv qee lub sijhawm kom tawg. Ib qho ntxiv, los ntawm tib tus nqi ntawm cov pib carbohydrates, yuav muaj cov kua qab zib sib txawv. Nws yog rau xws li kev sib piv ntawm cov khoom uas lub tswvyim ntawm glycemic Performance index tau qhia.

Glycemic load

Tib lub sijhawm GI, lub tswvyim ntawm Glycemic load (GH) tau qhia, vim tias cov khoom noj cov khoom noj carbohydrate metabolism cuam tshuam tsis yog los ntawm cov qauv ntawm carbohydrates, tab sis kuj los ntawm lawv cov nyiaj ncaj qha.

GN tso cai rau koj los txheeb xyuas qhov sib txawv ntawm lub nraub qaum, kev paub dhau los thaum tsim cov tshuaj insulin nyob rau hauv teb rau cov khoom noj tshwj xeeb. Piv txwv li, ib qho kev thauj khoom ntawm 50 g ntawm qos carbohydrates yog 3 zaug siab dua li ntawm tib 50 g ntawm vermicelli carbohydrates. Ib txhia xav tias qhov no ua ntsuas thauj khoom tsis txaus.

Txhawm rau suav cov loads, cov mis raug txais - GN = GI ntawm cov khoom * nqi ntawm cov carbohydrates hauv 100 g / 100.

Kev kawm tiav ntawm tag nrho cov txiaj ntsig glycemic load: siab. Rau cov tib neeg xav tau kev noj zaub mov kom tsawg carb, GN = 80 - 100 yog kev pom zoo.

Cov kev thov ua tau zoo ntawm GI thiab AI

Kev pom zoo dav dav rau txhua tus neeg tshwj tsis yog insulin-based diabetics yog tias thaum muab piv rau ob kis, koj yuav tsum mob siab rau GI ntau dua, thiab tom qab ntawd yoog koj cov khoom noj rau AI thiab lwm yam kev ntsuas. Tab sis AI yuav tsum tsis txhob raug saib tsis taus - kev tsim tawm insulin ntau dua ua rau cov insulin caj pas ua haujlwm, muab cov lus txib kom khaws cov rog, thiab tsis txhob siv cov peev txheej ntawm cov uas twb muaj lawm.

Cov khoom noj kom zoo

Tus mob ntshav qab zib yuav tsum ua raws li cov lus qhia no:

• Tsis txhob sib xyaw nrog cov carbohydrates sai nrog cov rog tsis qab - butter pies yuav tsum tsis txhob noj nrog nqaij, tsis txhob haus cov tais diav nrog dej qab zib.
• Txwv tsis pub muaj kev sib xyaw sab nraud ntawm cov protein nrog carbohydrates - piv txwv li, tsev cheese + zib ntab.
• Muab kev nyiam rau cov zaub mov nrog kev sib xyaw ntawm cov carbohydrates + tsis zoo ntawm cov rog: salmon, avocado, txiv ntoo, noob hnav thiab noob paj noob hlis, flax, mustard, taum pauv thiab chocolate.
• Xaiv cov zaub mov nrog GI tsawg thiab nruab nrab, thiab soj ntsuam tag nrho GN Hnub. Siv tag nrho cov kev paub ua noj ua haus kom qis dua koj GI.
• Pluas tshais yuav tsum muaj cov protein feem ntau - classic American noj tshais "cereal nrog mis nyuj (yogurt) thiab kua txiv kab ntxwv" ua rau lub cev "sawv" nrog lub zais loj ntawm cov kua dej.
• Npaj ua khoom noj carbohydrate cov khoom noj hmo. Proteins thiab cov rog thaum yav tsaus ntuj yog qhov lees tias yuav ua rau cov kua dej ua kom poob qis thaum pw tsaug zog.
• Rau cov khoom qab zib kom tsis txhob muaj ntshav qab zib - tsis txhob haus cov khoom noj mis nyuj thaum tav su.
• Tsis txhob muab khoom txom ncauj rau cov khoom noj siv mis.
• Tsis txhob yuav cov khoom noj uas muaj cim "khoom noj", "calories tsawg" thiab "tsis muaj rog." Cov ntaub ntawv zoo li no, qhov tseeb, qhia tau tias cov rog cov rog tau hloov los ntawm carbohydrates.
• Ua tib zoo nyeem cov ntawv zaub mov rau maltodextrin, malt, xylose, pob kws phoov, thiab lwm yam hloov cov piam thaj.

Hauv kev xaus, peb nco qab tias ntxiv rau kev ua raws li kev noj haus, kev tawm dag zog lub cev txhua hnub thiab kev noj tshuaj, rau cov neeg mob ntshav qab zib mellitus lossis hauv lub xeev muaj mob ntshav qab zib, kev tshuaj xyuas tas li yog pom zoo:

• kev soj ntsuam tus kheej ntshav siab - theem txhua hnub,
• mus ntsib kws kho qhov muag - txhua 6 lub hlis,
• tsom xam rau HbA1c-glycosylated hemoglobin - txhua 3 lub hlis,
• kev tshuaj xyuas dav dav ntawm cov ntshav thiab zis - 1 zaug hauv ib xyoos,
• nres xyuas - ib zaug txhua 6 lub hlis,
• tswj hnyav - ib hlis ib zaug,
• kev kuaj tus kheej ntawm cov ntshav qabzib nyob ua ntej thiab tom qab noj mov - 2 zaug hauv ib lub lis piam, thiab rau cov ntshav qab zib-insulin-raws li cov ntshav qab zib - txhua hnub.