Kev noj ntshav qab zib kom tsawg rau kev poob phaus thiab cov ntshav qab zib - cov ntawv qhia zaub mov rau txhua hnub thiab ib lub rooj nrog qhov ntsuas ntawm cov khoom

Kev noj zaub mov zoo li glycemic Performance index kev noj haus yog ua raws li kev tswj kev noj cov zaub mov carbohydrates hauv lub cev, thiab GI qhov taw qhia nws tus kheej qhia sai npaum li cas cov piam thaj nyob hauv ib qho khoom lag luam yog nqus tau.

Kev txheeb xyuas ntawm ntau tus poj niam hais tias ua tsaug rau cov kab ke no, koj tuaj yeem poob phaus zoo thiab sai heev. Kawm qhov zoo thiab qhov tsis zoo ntawm cov khoom noj no, ua kom paub nrog ua zaub mov txawv rau kev ua noj ua haus tais diav.

Dab tsi yog qhov muaj qes glycemic index

Lub hauv paus ntawm kev noj zaub mov noj yog kev vam khom ntawm tib neeg lub cev huab hwm coj rau ntawm glycemic index ntawm cov khoom noj uas lawv tau haus. Hauv thaj teb ntawm kev poob phaus, kev noj haus zoo li no tau dhau los ua kiv puag ncig, vim hais tias ua tsaug rau nws, poob ceeb thawj yog qhov yooj yim, thiab qhov tshwm sim tseem nyob ntev. Saib xyuas txhua txoj cai ntawm kev noj zaub mov ntawm glycemic Performance index, koj yuav tsis tawg, vim tias lub hauv paus ntsiab lus ntawm tus qauv yog yuag poob yam tsis muaj kev tshaib plab.

Kev noj ntshav qabzib rau kev yuag thiab cov ntshav qab zib

Noj cov ntsiab cai

Qhov tseeb, Montignac kev noj haus yog zaub mov noj kom sib npaug. Kev soj ntsuam cov kab ke no, koj yuav tsum xaiv cov zaub mov twg tuaj yeem noj, muab lawv cov txiaj ntsig rau cov txheej txheem kev zom zaub mov: qhov no yuav tiv thaiv ntshav qab zib, rog thiab ntau yam vascular thiab kab mob plawv.

Koj yuav tsum kom poob phaus kom yog - tsis yog yoo tshaib, tab sis suav GI ntawm cov khoom. Rau qhov poob phaus, qhov ntsuas no yuav tsum tsawg. Raws li qhov no, tus sau tsim lub rooj noj mov, faib cov khoom raws li lawv cov nqi glycemic Performance index. Cov qauv hauv qab no tau coj los siv:

qes theem - txog li 55,
qhov nruab nrab - 56-69,
siab - los ntawm 70.

Muab thawj qhov hnyav, 60-180 units yog pom zoo rau ib hnub rau qhov hnyav phaus. Ntxiv rau qhov no, cov txheej txheem cuam tshuam nrog kev siv cov cai yooj yim:

haus tsawg kawg yog 2 litres ntawm dej tseem nyob rau ib hnub,
ua raws li cov khoom noj muaj feem, faib cov khoom noj rau hauv ntau txoj kev txais tos. Tus so nruab nrab ntawm lawv yuav tsum tsis pub ntau tshaj 3 teev,
txheeb xyuas cov zaub mov muaj txiaj ntsig ntawm cov tais diav - tsis txhob sib xyaw cov rog nrog cov khoom noj carbohydrates.

Haus tsawg kawg yog 2 liv dej tseem nyob rau ib hnub

Glycemic Index ntawm Cov Khoom Slimming

Ib lub rooj tshwj xeeb qhov glycemic index ntawm cov khoom yog qhia yog tsim los kom koj muaj ib lub tswv yim ntawm cov carbohydrates sai npaum li cas tau tawg rau cov piam thaj hauv ib qho zaub mov tshwj xeeb. Cov ntaub ntawv yog qhov tseem ceeb rau cov neeg uas nyiam noj zaub mov zoo thiab rau cov neeg uas muaj ntshav qab zib thiab lawv xav poob phaus.

Tsawg GI Khoom

Cov khoom noj uas koom nrog pawg no muaj peev xwm txwv qhov kev xav ntawm kev tshaib plab rau lub sijhawm ntev, vim tias thaum lawv nkag mus rau hauv lub cev, lawv cov carbohydrates nyuaj tau nqus ntev dua nyob rau hauv cov hnyuv thiab ua rau kev nce qib hauv cov suab thaj. Cov zaub mov glycemic tsawg muaj xws li:

Npe

Oysters, soy sauce, cws, qwj nplais, ntses

Nceb, walnuts, hazelnuts thiab ntoo thuv, almonds thiab txiv laum huab xeeb, pistachios thiab hazelnuts, zaub cob pob, zucchini, dib. Taum ntsuab, qhiav, liab kua txob. Sauerkraut, Zaub pob qe, zaub paj dawb, zaub qhwv dawb, zaub ntsuab, rhubarb, zaub kav. Dub currants, zaub xas lav, dill, radishes, txiv ntseej, dos.

Cov khaub noom xim, kua txiv qaub, kua txiv, lws suav, kua mis nyeem tsis muaj ntxhiab tsw, iab iab, artichoke.

Peas, taum, barley groats. Txiv pos nphuab, blackberries, txiv pos nphuab, zaub txhwb qaib, liab liab, cherries, blueberries, gooseberries.

Mandarin, pomelo, txiv kab ntxwv qaub, pears, txiv hmab txiv ntoo uas mob siab rau, apricots qhuav. Beets, qej, lentils, carrots, marmalade, mis nyuj, pomelo, txiv lws suav.

Quince, apricot, txiv kab ntxwv, pomegranate, nectarine, kua, txiv duaj, noob hnav, noob poppy, yogurt. Poov, mustard, paj noob hlis noob, ntsuab lossis cov kaus poom taum, pob kws, zaub hauv paus, kua txiv lws suav. Plums, mis nyuj khov, taum dub lossis liab, cov mov ci tag nrho lossis cov qhob cij muaj cov hmoov txhuv, cov txhuv qus.

Glycemic Index Khoom

Thaum lub sijhawm tso tawm ntawm theem ob ntawm kev noj ntshav hypoglycemic, koj tuaj yeem siv:

Npe

Nplej hmoov nplej spaghetti, taum qhuav, oatmeal, buckwheat, kua zaub ntug hauv paus, chicory.

Jam, cranberries, qhob cij, txiv quav ntswv nyoos, tsawb, vermicelli, txiv maj phaub, kua txiv kab ntxwv qaub.

Txiv nkhaus taw, kiwi, txiv puv luj, persimmon, txiv kab ntxwv, kua thiab kua txiv blueberry, tev thiab jam, figs. Cov nplej zom nyuaj, roob ris, pob zeb, nplej xim av, txiv duaj hauv av, cov kaus poom txiv duaj.

Ketchup, mustard, sushi thiab qaws, kua txiv kab ntxwv, cov kaus poom pob kws.

Cocoa nrog piam thaj, ice cream, industrial mayonnaise, lasagna, pizza nrog cheese thiab txiv lws suav, hmoov nplej pancakes, nplej ntev-nplej. Melon, papaya, oatmeal npaj txhij.

Rye cij, poov xab xim av, nplej zom nrog cheese, hau qos yaj ywm hauv ib hom khaub ncaws, cov zaub hauv kaus poom, hau beets. Jam, raisins, maple phoov, sorbet, granola nrog qab zib, marmalade.

Glycemic Performance index khoom noj khoom haus - qhov twg pib

Pib tsim kev noj zaub mov raws li cov ntawv txheeb glycemic ntawm cov khoom lag luam, cais txhua tus uas muaj tus nqi siab: qos yaj ywm, cov txiv hmab txiv ntoo qab zib, zib ntab, paj kws thiab lwm yam. Nco ntsoov tias thaum cev xeeb tub koj yuav tsum tsis txhob txwv koj tus kheej, vim tias cov khoom lag luam no muaj cov khoom lag luam tsim nyog rau kev txhim kho menyuam.

Npaj ua koj cov zaub mov noj kom nws thiaj li xyaw taum, zaub, khoom noj siv mis, txiv kab ntxwv, taum, zaub ntsuab. Koj tuaj yeem ntxiv cov khoom qab zib, piv txwv li, marmalade rau cov zaub mov.

Glycemic Performance index khoom noj khoom haus - qhov twg pib

Kev noj haus hypoglycemic

Kev noj zaub mov raws li glycemic index ntawm cov zaub mov yog qhov zoo rau cov neeg rog dhau los. Cov ntsiab lus ntawm cov khoom noj yog:

Qhov tshwj tsis yog poob qis hauv cov ntshav qab zib, vim tias qhov no yog qhov tseem ceeb ua rau kev tshaib plab tsis muaj tseeb vim lub cev pib khaws cov nqaij hauv qab ntawm lub plab thiab hauv qab cov rog uas tau los ntawm cov khoom noj uas yooj yim los ua zaub mov uas koj noj.
Hloov cov carbohydrates yooj yim nrog cov uas tsis yooj yim, yog li qab zib yuav tsis "dhia" tshaj qhov qub.
Ua cov ntawv qhia zaub mov, cov ntsiab lus tseem ceeb ntawm cov uas muaj cov carbohydrates ua si - lawv tau yoog ntau dua thiab ua rau lub cev ploj mus ntev.

Noj cov theem

Xav txog dab tsi ua rau kev noj haus ntawm qhov glycemic Performance index, koj yuav tsum paub koj tus kheej nrog txhua theem:

Qhov thib ib cuam tshuam nrog kev siv cov khoom noj uas muaj GI tsawg, vim tias qhov no yuav muaj kev kub nyhiab ntawm cov rog. Lub sijhawm tiv thaiv ntawm thawj theem tuaj yeem yog los ntawm 2 lub lis piam - txog thaum koj qhov hnyav nce mus txog qib yam xav tau.
Thaum lub sijhawm tso tawm ntawm theem ob ntawm kev noj zaub mov noj los ntawm glycemic index, nws raug tso cai noj zaub mov nrog qhov nruab nrab GI - qhov no yuav pab tso qhov txiaj ntsig. Lub sijhawm ntawm theem yog tsawg kawg 2 lub lis piam.
Qhov thib peb theem tau tawm ntawm kev noj haus. Kev noj haus yog ua raws cov khoom noj uas muaj GI tsawg thiab nruab nrab, tab sis koj tuaj yeem maj mam ntxiv carbohydrates nrog GI siab.

Tsawg Glycemic Index Menus

Qhov zoo dua ntawm kev noj haus yog qhov kev xaiv ntau yam zaub mov nrog GI tsawg heev. Muaj xam rau ntawm lub rooj, koj tuaj yeem ua koj tus kheej noj ntau yam tais diav, suav nrog cov khoom xyaw ua ke.

Nco ntsoov tias ib qho ntawm txoj haujlwm tseem ceeb ntawm kev sib koom ua ke ntawm cov pluas noj yog tias noj tshais yuav tsum yog lub siab, noj su ib nrab ntau hauv cov calories, thiab noj hmo. Cov ntawv qhia zaub mov nrog tus glycemic qes qis rau ib hnub zoo li qee yam zoo li no:

noj tshais - oatmeal nrog txiv hmab txiv ntoo qhuav lossis txiv av txiv ntoo, kua txiv kua txiv (nyiam dua kua txiv) los yog mis nrog 0% rog,
pluas su - thawj zaub mov ntawm ib qho zaub, koj tuaj yeem ntxiv cov cereals, piv txwv li, barley. Ib daim ntawm cov mov ci txhuv los ntawm hmoov nplej wholemeal, ob peb plums rau khoom qab zib,
tav su tshuaj yej thiab khoom noj txom ncauj - tshuaj ntsuab, ntsuab tshuaj yej lossis kefir, dej tsis muaj roj,
noj hmo - hau lub lentils, ib qho me me ntawm cov nqaij rog tsawg (lossis nqaij qaib xyaw). Lwm qhov kev xaiv yog iav khob yog tsis muaj roj yogurt thiab zaub xas lav nrog txiv roj roj.

Tsawg Glycemic Zaub mov txawv

Cov tais diav uas tuaj yeem tsim los ntawm cov khoom siv nrog qhov qis glycemic index, ib zaug hauv plab, tsis txhob ua rau cov suab thaj nce ntxiv. Qhov no txhais tau tias tom qab noj cov zaub mov zoo li no, koj lub cev yuav nyob ntev thiab koj yuav tsis xav noj khoom txom ncauj thaum noj mov. Tshawb xyuas qee cov zaub mov txawv rau kev noj zaub mov kom tsis txhob qog ntshav - nrog lawv koj tuaj yeem ua tiav qhov xav kom ua rau poob phaus.

Ua noj ua haus sijhawm: 50 feeb.
Kev Pabcuam Hauv Ib Lub Thawv: 3 Cov Neeg.
Cov ntsiab lus calorie: 55 kcal.
Lub Hom Phiaj: ua su.
Chav ua noj: Lavxias.
Kev nyuaj ntawm kev npaj: yooj yim.

Nqaij kua zaub

Zaub pob kua zaub nrog nqaij ntses los yog cov nqaij uas muaj roj tsawg ntawm cov pob txha yog ib qho ntawm cov kev hlub uas muaj txiaj ntsig zoo tshaj plaws thiab cov zaub mov muaj txiaj ntsig pub nyob rau txhua ntu ntawm kev noj zaub mov hypoglycemic. Cov npe ntawm cov khoom xyaw rau thawj zaug suav nrog cov zaub uas pom zoo kom siv tshiab tshiab, tab sis txawm tias tom qab kev kho cua sov lawv GI yuav tsis ntau dua li qhov pom zoo txawm tias nyob rau thawj theem.

txiv lws suav - 1 pc.,
liab tswb kua txob - 1 pc.,
qos yaj ywm - 2 pcs.,
dos - 1 pc.,
zaub qhwv - 0.25 hau,
carrots - 1 pc.,
tawv nqaij nqaij - 300 g
Bay nplooj, txuj lom, ntsev, tshuaj ntsuab - mus saj.

Boil cov nqaij los ntawm muab ib daig nyob rau hauv dej txias.
Txiav lub txiv lws suav, carrots, kua txob thiab dos, kib me ntsis, ncuav me ntsis roj zaub rau hauv lub lauj kaub.
Chop zaub thinly.
Tev qos yaj ywm, ua kom pom qhov cub.
Ntxiv zaub qhwv rau npaj cov nqaij si, tom qab 10 feeb. ntxiv cov qos yaj ywm. Tom qab npau npau cov khoom xyaw rau 10 feeb, xa cov zaub ntxiv.
Tso cov kua zaub qhwv rau cov hluav taws li 10 feeb, tom qab ntawd ntxiv seasoning thiab ntsev. Tig tua hluav taws tom qab ib pliag.

Stewed cabbage

Ua noj ua haus sijhawm: 35 feeb.
Kev Pabcuam Hauv Ib Lub Thawv: 5 Cov Neeg.
Calorie cov tais diav: 40 kcal.
Lub Hom Phiaj: ua su.
Chav ua noj: Lavxias.
Kev nyuaj ntawm kev npaj: yooj yim.

Kev noj zaub mov glycemic index pab txhua tus kom ua tiav cov txiaj ntsig xav tau hauv kev poob phaus, vim tias cov tais diav tuaj yeem npaj muaj ntau yam: fawm, ci lossis ci. Sim ua zaub pob, ib qho zaub ntawm cov npe GI tsawg. Braised zaub qhwv nrog zaub mov noj yuav tsum tau siav yam tsis ntxiv roj. Hloov chaw, koj tuaj yeem siv cov kua zaub lossis nqaij nqaij nqaij.

Stewed cabbage

dos - 1 pc.,
cloves - 1 pc.,
zaub qhwv - 1 kg
broth - 2 tbsp.,
lws suav puree - 2 tbsp. l.,.
Bay nplooj, peppercorns, ntsev - mus saj.

Chop cabbage thinly, muab tso rau hauv lub cauldron. Muab stew, Bay broth.
Fry tws dos, xyaw nrog lws suav muab tshuaj txhuam.
Mus rau lub mos zaub qhwv ntxiv npaj cov dos, cov txuj lom.
Muab tag nrho cov min. 10, npog thiab cia cov zaub mov sawv ntsug ib pliag.

Nqaij qaib Nqaij Nrog Avocado

Ua noj ua haus sijhawm: 50 feeb.
Cov Pabcuam Hauv Chaw Thau Khoom: 2 Cov Neeg.
Cov ntsiab lus calorie: 65 kcal.
Lo lus uas peb tau: mus noj hmo.
Chav ua noj: Lavxias.
Kev nyuaj ntawm kev npaj: yooj yim.

Coob tus neeg nyiam cov zaub mov hypoglycemic, vim hais tias ntawm no cov zaub mov tuaj yeem yog dab tsi kiag li, qhov mob tseem ceeb yog tias cov tais diav muaj cov khoom lag luam nrog qis lossis nruab nrab glycemic index. Saib xyuas cov kev noj haus zoo li no, koj yuav tsis tshaib plab, thiab koj cov zaub mov yuav raug sau nrog cov zaub mov koj nyiam. Diversify cov ntawv qhia zaub mov noj nrog lub teeb thiab qab qab ntxiag nrog nqaij qaib, avocado thiab dib.

Nqaij qaib Nqaij Nrog Avocado

dib - 2 pcs.,
qij - 2 cloves,
soy sauce - 6 tbsp. l.,.
noob hnav noob, ntsuab dos los saj,
qe - 3 pcs.,
avocado - 1 pc.,
mustard - 1 tsp.,
nqaij qaib mis - 1 pc.

Boil nqaij qaib mis, tawg ua tej daim.
Boil qe, txiav rau hauv cubes.
Quav cucumbers mus rau hauv nyias slices.
Zom avocados rau hauv me me.
Sib tov cov khoom npaj hauv ib lub tais.
Npaj hnav khaub ncaws: sib tov mustard nrog kua ntses, tws qej thiab dos plaub. Ncuav qhov sib xyaw rau hauv cov zaub xam lav, sprinkle tag nrho nrog noob hnav noob.

Pros thiab cons ntawm kev noj haus

Kev noj zaub mov ntawm glycemic Performance index nrog nws txoj kev tsim txiaj ua rau txhua tus neeg uas xav kom poob phaus:

txawm nyob rau thawj theem ntawm kev noj zaub mov noj, muaj kev tshaib plab tsis tau tshem tawm, vim tias cov zaub mov muaj ntau yam thiab muaj txiaj ntsig: kev noj haus yog ua raws cov qauv ntawm kev noj zaub mov kom zoo,
koj tuaj yeem zaum ntawm kev noj zaub mov kom tsawg kawg koj lub neej tag nrho, vim nws muaj txiaj ntsig rau lub cev: ua tsaug rau nws, cov metabolism ua haujlwm nrawm, txoj hnyuv ua haujlwm zoo dua, kev ua haujlwm ntawm txhua lub nruab nrog cev yog li qub,
Koj tuaj yeem tsim cov khoom noj los ntawm cov khoom noj hauv lub cev thaum cev xeeb tub thiab lactation, rau cov neeg uas muaj kev txom nyem los ntawm ntau yam mob nyhav lossis mob hnyav.

Raws li rau qhov luv luv, lawv cov zaub mov glycemic tsawg tau tsis muaj. Txawm li cas los xij, khoom noj khoom haus los ntawm glycemic index tsis pom zoo rau cov neeg hluas thiab cov neeg uas muaj teeb meem nyob rau hauv daim ntawv ntawm:

teeb meem metabolic,
kev nyuaj siab mob hlwb
mob ntshav qab zib mellitus
lub xeev tsis muaj zog tom qab kev phais mob lossis mob ntev.

Cov kwv tij tsis zoo ntawm kev noj zaub mov noj ntawm glycemic index yog tias thaum nws ua raws, nws yog qhov yuav tsum tau tas li ua raws cov lus tso ua ke los ntawm cov kws tshwj xeeb thiab nws tsis yooj yim sua kom ua tiav qhov hnyav poob nrog nws. Txawm hais tias koj ua qhov kev mob siab tshaj plaws, koj tuaj yeem poob mus txog 10 kg hauv ib hlis, thiab qhov tshwm sim ntawm qhov hnyav poob yog qhov cuam tshuam los ntawm kev noj zaub mov hauv calorie thiab qhov ntau ntawm lub cev.