Glycemic Index ntawm Cov Roj thiab Cov qe > Noj qab zib rau cov ntshav qab zib

Cov ntsiab lus tsis muaj calorie thiab glycemic ntawm cov qe yog qhov tsawg, yog li, cov ntshav qab zib yuav tsum tsis txhob tsis kam lees lawv. GI ntawm cov paj noob hlis yog xoom, vim tias tsis muaj carbohydrates hauv qhov muaj pes tsawg leeg. Tab sis cov khoom no muaj qhov ntsuas tsis dhau lub cev, yog li nws yog qhov zoo tshaj rau kev txwv. Kev sim thiab kev siv lub cev tsis sib haum yuav ua rau muaj kev noj haus ntau, txawm tias muaj ntshav qab zib.

TSEEM CEEB YUAV TSUM! Txawm tias cov ntshav qab zib siab tshaj plaws tuaj yeem kho tau hauv tsev, tsis tas yuav phais lossis tsev kho mob. Tsuas nyeem dab tsi Marina Vladimirovna hais. nyeem cov lus pom zoo.

GI thiab cov ntsiab lus calorie: txhais thiab lub hom phiaj

Daim ntawv qhia glycemic hais txog cov suab thaj hauv cov ntshav tom qab noj ib qho khoom tshwj xeeb. Qhov qes qis yog qhia txog kev zom qeeb thaum qab zib nce zuj zus. Ib qhov siab qhia tau hais tias nce qab zib ntau dua, thaum kev kub siab yog lub sijhawm luv luv. GI cuam tshuam nrog "zoo" thiab "tsis zoo" carbohydrates. Qis GI qhia txog cov khoom noj muaj roj thiab roj (cholesterol) zoo nyob hauv cov khoom. Cov tom kawg yog tusyees faib hauv lub cev, muab lub zog thiab maj mam zom. Tom qab xws li noj mov, tsis muaj qhov hnyav nyob hauv plab thiab tsaug zog.

Qab zib yog txo tam sim ntawd! Mob ntshav qab zib ntev mus ntev tuaj yeem ua rau tag nrho cov kab mob, xws li teeb meem tsis pom kev, tawv nqaij thiab plaub hau, mob rau sab hauv, mob caj pas thiab mob qog nqaij hlav! Cov neeg qhia kev iab kev xav ua kom lawv cov suab thaj theem. nyeem rau.

Tus nqi ntawm lub zog uas tau txais los ntawm lub cev thaum lub plab zom mov ntawm cov khoom noj tsis txaus ntseeg tau hu ua cov ntsiab lus hauv calories. Txhua cov khoom muaj cov protein, cov rog thiab carbohydrates, uas, thaum sib cais, muab lub zog cia:

1 g ntawm lipids - 9 kcal,
1 g ntawm protein - 4 kcal,
1 g ntawm carbohydrates - 4 kcal.

Kev paub txog cov khoom sib xyaw ua ke yuav pab kho cov khoom noj ntawm cov neeg mob ntshav qab zib. Cov ntsiab lus calorie qhia lub zog qib ntawm ib yam khoom tshwj xeeb, tab sis cov khoom lag luam muaj glycemic index tsis yog ib txwm muaj tsawg hauv calories. Piv txwv, noob paj noob hlis muaj GI ntawm 8 units, tab sis lawv cov ntsiab lus caloric yog 572 kcal.

Qaib Phaj Nqaij Glycemic Index

Nqaij qaib qe yog lub hauv paus ntawm kev noj haus ntawm cov neeg feem coob, lawv tau siv ntau lub lauj kaub tais diav. Cov qe yog cov khoom lag luam nrog lub qes glycemic - 48 ntu. Noj cov qe qaib yog qhov yuav tsum tau ua rau cov menyuam yaus thiab cov neeg laus: ntxiv nrog rau kev noo, lawv muab lub sijhawm kom tau txais ntau yam tshuaj muaj txiaj ntsig. Cov kab mob ntshav qab zib tsis yog txwv tsis pub ntxiv rau lawv noj, tab sis tsis txhob overdo nws: ib lub qe hau qaib hauv 1-2 hnub nws txaus. Tus mob ntshav qab zib tuaj yeem siv ob qho nqaij daj thiab protein. Cov qe ua ke nrog cov hauv qab no muaj txiaj ntsig zoo li vitamins thiab macronutrients: Co, Cu, P, Ca, I, Fe.

Nws puas tseem zoo li tsis tuaj yeem kho ntshav qab zib?

Kev txiav txim los ntawm qhov tseeb tias koj tab tom nyeem cov kab no tam sim no, ib qho kev yeej ntawm kev tawm tsam cov ntshav qab zib hauv ntshav tsis nyob ntawm koj sab.

Thiab koj puas tau xav txog tsev kho mob? Nws yog kev nkag siab, vim tias ntshav qab zib yog ib qho txaus ntshai heev, uas, yog tias tsis kho, yuav ua rau muaj kev tuag. Kev nqhis dej ib txwm, tso zis ceev ceev, qhov muag plooj. Tag nrho cov tsos mob no yog paub txog koj tus kheej.

Tab sis nws puas tuaj yeem kho qhov laj thawj ntau dua li cov nyhuv? Peb pom zoo kom nyeem ib tsab xov xwm txog kev kho mob ntshav qab zib tam sim no. Nyeem kab lus >>

Qaib qe

Lub glycemic Performance index (GI) ntawm ib tug qaib qe yog 48 chav nyob. Cais, rau yolk qhov ntsuas no yog 50, thiab rau cov protein - 48. Cov khoom no nqa cov khoom nruab nrab hauv nruab nrab, kom nws tuaj yeem suav nrog kev noj haus ntawm cov ntshav qab zib. Nws pab tau rau tib neeg lub cev, vim nws muaj cov khoom hauv qab no:

cov vitamins
cov zaub mov
amino acids
phospholipids (cov roj hauv qab)
cov enzymes.

Hauv cov ntsiab lus feem pua, ib lub qe muaj 85% dej, 12.7% protein, 0.3% rog, 0.7% carbohydrates. Cov muaj pes tsawg leeg qe qe dawb, ntxiv rau albumin, glycoproteins thiab globulins, suav nrog enzyme lysozyme. Qhov khoom siv no muaj cov dej ua antimicrobial, yog li ntawd, nws pab tib neeg lub cev kom txwv cov microflora txawv teb chaws. Lub yolk, ntawm lwm yam, muaj polyunsaturated fatty acids uas tsim nyog rau kev noj qab haus huv ntawm cov hlab ntsha thiab lub siab.

Tab sis txawm hais tias tag nrho cov txiaj ntsig zoo ntawm ib lub qe nqaij qaib, nws suav hais tias yog qhov muaj hwj chim zoo allergen. Cov neeg muaj kev xav txog cov kev xav zoo yog qhov zoo dua los txo cov kev siv ntawm cov khoom no. Nws muaj cov roj cholesterol, uas nyob rau hauv cov koob tshuaj loj yog qhov muaj kev phom sij rau cov hlab plawv cov ntshav. Txawm hais tias lub qe tseem muaj phospholipids uas tswj cov metabolism hauv roj thiab nws qib hauv lub cev. Qee lub sij hawm nws tsim nyog los hloov cov qe nqaij qaib hauv kev noj haus rau cov ntshav qab zib nrog quail, txawm hais tias tus kws kho mob yuav tsum tau qhia raws li kev ntsuas lub hom phiaj ntawm tus neeg mob lub cev.

Glycemic Index ntawm Cov Qe

Cov qe thiab cov qe qe dawb muaj lub glycemic index ntawm xoom. Txij thaum cov qe tsis muaj carbohydrates lossis cov suab thaj, lawv tsis muaj txoj hauv kev nce cov ntshav qabzib. Cov qe feem ntau muaj protein, tab sis lawv kuj muaj cov rog rog - feem ntau yog cov rog tsis zoo. Cov qe dawb yog cov protein ua tiav thiab muaj calories tsawg. Txij li thaum glycemic Performance index muaj feem ntau ntawm cov khoom lag luam carbohydrate-raws li, cov qe feem ntau tsis muaj npe nyob hauv glycemic Performance index. Cov zaub mov thiab dej haus muaj lub siab glycemic Performance index feem ntau muaj txheej txheem lossis ua kom tiav cov carbohydrates.

Qe Glycemic Index

Glycemic index (GI) - tus nqi ntawm tus nqi nce ntawm cov ntshav qab zib tom qab siv cov khoom tshwj xeeb.

hau qe - 48 units.,
kib qe - 48 chav nyob.
omelette - 49 chav nyob.

Lub cev yuag zuj zus

Cov qe thiab lub qe dawb yog cov zaub mov zoo tshaj plaws los pab txhawb lub cev kom yuag. Lub Koom Haum Asmeskas Kev Ncaj Ncees tshwj xeeb tshaj tawm cov qe dawb kom yuag poob. Cov qe protein ntau, uas yog qhov tshwj xeeb tshaj yog thaum koj tab tom noj zaub mov, vim tias protein pub koj khaws cia koj cov leeg nqaij thiab hlawv cov rog feem ntau. Txhua lub qe qe muaj txog 4 g ntawm protein. Qe kuj yog qhov zoo vim tias lawv tsis nce ntshav qab zib. Thaum koj txhim kho cov piam thaj hauv ntshav, koj lub cev tso cov tshuaj insulin kom tsawg dua thiab tswj cov piam thaj hauv ntshav. Nyeg, insulin nyhav khaws cov rog ntawm koj lub cev. Raws li Johnny Bowden, Tus Kws Kho Mob Tshaj Lij Choj thiab Kws Soj Ntsuam Kev Noj Qab Haus Huv, cov qe ntsuas kev ntsuas qhov zoo tshaj ntawm cov txiaj ntsig protein ntawm 1.00, ua rau lawv saib tsam qhov zoo tshaj plaws ntawm cov protein koj tuaj yeem noj.

Pros ntawm Noj Qe Qaib qe

Lub qe muaj ntau tshaj li ib lub kaum os tseem ceeb cov vitamins:

choline
Cov vitamins (B1, B2, B6, B9, B12),
A, C, D, E, K, H thiab PP.

Cov zaub mov hauv lub qe:

calcium
tshuaj nplaum
selenium
molybdenum
kev ua qog
npib tsib xee
phosphorus thiab lwm tus.

Yuav luag tag nrho cov khoom Mendeleev tam sim no hauv cov khoom no. Txawm hais tias muaj cov ntsiab lus ntawm cov hlau siab, nws tsis yog nqus tau zoo heev. Ib qho ntawm cov khoom noj muaj txiaj ntsig tshaj plaws yog qe dawb. Nws muaj 10% ntawm cov protein tshwj xeeb, uas yooj yim nqus rau qhov ua tiav ntawm cov rog thiab cov cholesterol.

Daj muab cov qe rau cov nqaij mos ua kom ntau ntau ntawm carotene. Cov khoom siv muaj txiaj ntsig polyunsaturated rog, lecithin, uas yog ib feem ntawm lub nkaub, txig tsim ua rau cov tsis muaj cov zaub mov noj hauv cov zaub mov noj. Ib lub qe qaib muaj qhov nruab nrab hauv cov calories ntau ntawm 157 kcal ib 100 grams. Lub plhu omelet nrog cov zaub, lub hau muag-hau qe, lub qe poached yuav pib noj zaub mov kom txaus thaum hnub pib rau cov neeg mob ntshav qab zib lossis poob phaus.

Cov kws qhia txog kev noj zaub mov tsis ntev los no tau hais tias cov qe muaj qhov pheej hmoo vim tias muaj cov cholesterol. Cov kev tshawb fawb tsis ntev los no tau rhuav tshem cov kev pom no. Cov roj uas txhaws tawm hauv cov qe yog qhov zoo rau lub cev. Cov pluas noj raws cov qe ua kom tau txais txiaj ntsig thiab yog qhov nrov.

Qee cov neeg txaus siab rau qhov kev xaiv zoo dua ntawm lub qe nyoos lossis hau qe. Ib qho taw tes tau hais txog qhov siab tshaj plaws ntawm kev khaws cia ntawm cov as-ham thaum noj qe hauv daim ntawv nyoos. Txawm li cas los xij, nws yog hau cov protein thiab yolk uas tau nqus sai li sai tau los ntawm lub cev.

Cov qe nyoos

Ntau xyoo dhau los, tib neeg tau noj cov nqaij nyoos txhua hnub. Tsis ntev los no, txawm li cas los xij, kev ntshai ntawm salmonella tau txwv tsis pub noj yuav luag txhua yam zaub mov nyoos. Bowden piav qhia tias kev pheej hmoo tsis muaj ntau npaum li koj tuaj yeem ntseeg. Hauv txoj kev kawm hu ua "Tshawb Xyuas Enteritidis Salmonella Qhov Kev Ntsuam Xyuas Kev Nyab Xeeb rau Cov Qe thiab Qe Cov Khoom Muag," luam tawm nyob rau lub Plaub Hlis 2002, "Kev Ntsuam Xyuas Kev Nyab Xeeb", U. S Lub Caj Meem Fai Saib Xyuas Kev Ua Liaj Ua Teb, cov kws tshawb nrhiav tau pom tias. 03 feem pua ntawm 69 billion qe tsim txhua xyoo muaj salmonella. Bowden kuj tau tshaj tawm tias yog tias koj noj cov qe organic lossis qe nrog omega-3, yuav luag tsis muaj kev pheej hmoo.

Nthuav cov lus tseeb

Cov ntaub ntawv muaj txiaj ntsig txog ib lub qe nqaij qaib:

Tsis pub dhau 7 hnub, kev kho kom zoo ntawm cov amino acids yog khaws cia rau hauv qe. Txij hnub 8, lub qe ua qis dua vim tias maj mam ziab kom qhuav thiab poob ntawm cov acids. Sijhawm dhau sijhawm, lub qe tsuas tuaj yeem raug suav tias yog cov khoom noj dhau los, cov khoom kho kom zoo li ploj.
Nrog rau kis kab mob stomatitis, yaug koj lub qhov ncauj nrog kev daws teeb meem npaj nyob rau hauv txoj kev no: lub qe yog zoo shaken hauv ib khob dej.
Tsuas yog ib tug hluas qaib thiaj tuaj yeem nteg qe nrog ob lub thaib. Li no daim paib hais tias yog tias ib tus ntxhais tsis tau sib yuav tau txais ib lub qe, tom qab ntawd nws yuav yuav txiv sai sai thiab yug tus menyuam ntxaib. Cov qe loj feem ntau nqa cov qaib qub.

Thaum tsis muaj contraindications, xws li kub siab, teeb meem plab zom mov, cem quav, noj zaub mov tsim nyog ntawm lub qe hau tsis tuaj yeem tsim kev puas tsuaj.

Nws yuav tsum nco ntsoov tias lub qe yog qhov muaj zog tshaj plaws allergen. Nrog rau cov tib neeg tsis haum, qe yog contraindicated. Thaum npaj ntau cov tais diav, koj yuav tsum nco ntsoov txog ib tus kab mob xws li salmonella. Tus kab mob no yog mob hnyav, thiab qee qhov tuaj yeem ua neeg tuag taus. Nws yuav tsum nco ntsoov tias cov kab mob no yog nyob ntawm qe plhaub. Koj tuaj yeem tso nws los ntawm maj mam ntxuav lub qe hauv qab kais.

Qij qe

Lub glycemic Performance index ntawm quail qe yog 48 units. Lawv muaj ntau me dua li nqaij qaib, tab sis tib lub sij hawm lawv muaj ntau cov tshuaj muaj txiaj ntsig zoo dua li cov nqe lus ntawm 1 g. Piv txwv li, lawv muaj 2 zaug ntau dua cov vitamins ntau dua li cov qe qaib, thiab cov ntsiab lus ntxhia yog 5 zaug ntau dua. Cov khoom lag luam yog tsim nyog rau cov ua xua tsis haum, vim yog kev noj haus. Hypersensitivity rau nws yog qhov tsawg heev, txawm hais tias tsis yog kiag li cais tawm.

Cov txiaj ntsig ntawm kev noj cov khoom no:

kev ua haujlwm ntawm txoj hnyuv plab yog qhov qub,
lub raum kev ua haujlwm zoo tuaj
kev tiv thaiv nce ntxiv
daim siab ua rau lub cev tsis muaj co toxins,
lub cev pob txha muaj zog dua
cov roj (cholesterol) tsawg.

Nws yog qhov tsis tsim nyog noj cov nqaij nyoos quail nrog yolks, vim lawv muaj peev xwm kis tau tus mob salmonellosis. Me nyuam yaus noj tau lawv tsuas hau pob

Ostrich kab txawv

Ostrich qe yog cov khoom lag luam uas txawv, nws tsis tuaj yeem pom ntawm cov khw hauv txee thiab tsis tuaj yeem nqa yuav tom khw. Nws tuaj yeem muas tau rau ntawm ib qho liaj teb uas cov noog no ntab. Lub glycemic Performance index yog 48. Hauv kev saj, nws txawv me ntsis los ntawm nqaij qaib, txawm hais tias los ntawm qhov hnyav nws yog 25-35 npaug ntau dua. Ib tus qe qaib qe muaj txog li 1 kg ntawm cov protein thiab li ntawm 350 g ntawm qe.

Yog lawm, qhov kev xav paub no tsis siv rau cov khoom uas pom zoo rau kev siv cov ntshav qab zib ua ntu zus. Cov qe ua zaub ua mov nyuaj vim tias lawv cov loj tsaj loj dua, tsis tas li ntawd, feem ntau ntawm lawv tsis muag, tab sis siv rau kev tsim kom loj ntxiv. Tab sis yog tias tus neeg mob muaj lub siab xav tau thiab lub sijhawm siv nws, qhov no tsuas yog txiaj ntsig rau lub cev. Noj cov khoom no pab txhawm rau ua kom tsis txaus cov vitamins thiab zaub mov, tswj kev ua haujlwm ntshav thiab ua kom ntshav siab.

Txoj kev ua noj ua haus cuam tshuam li cas glycemic Performance index?

Ua ntej yuav noj mov, yuav tsum muaj ib lub qe twg ua. Zoo tshau tau cov khoom no muag-hau. Nrog rau hom kev npaj no, nws khaws cia feem ntau ntawm cov tshuaj yeeb dej caw, thiab nws yooj yim dua rau kev zom. Lub glycemic Performance index tsis nce ntxiv, hauv kev sib piv ntawm kev ua noj ntawm ntau zaub. Qhov no yog vim qhov tseeb tias lub yolk thiab protein tsis muaj cov carbohydrates ua ke, uas zom rau hauv cov suab thaj yooj yim hauv qab ntawm qhov kub thiab txias.

Koj tuaj yeem noj omelettes tib txoj kev. GI ntawm cov zaub mov tiav yog 49 chav nyob, yog li nws tuaj yeem tsis tsuas yog tsis muaj cua, tab sis kuj noj tshais zoo. Nws yog qhov zoo dua kom nqus cov omelet yam tsis ntxiv roj. Qhov no yuav pab txo cov ntsiab lus tsis muaj calorie thiab tswj lub siab kawg ntawm cov khoom siv roj ntsha.

Tus mob ntshav qab zib tuaj yeem ua rau lawv cov zaub mov sib txawv nrog cov qe poached (GI = 48). Qhov no yog cov zaub mov noj ntawm Fabkis zaub mov, uas koom nrog rau hauv cov dej npau npau rau 2-4 feeb qhwv hauv ib lub hnab ntawm polyethylene qe. Thaum muab kev pabcuam, lub qe yoov tawm ntawm nws zoo nkauj, uas yog, qhov tseeb, qhov no yog qhov kev xaiv rau kev ua noj thiab ua rau lub qe-mos-hau qe.