Qab zib hauv cov zaub mov: rooj qabzib > Noj qab zib rau cov ntshav qab zib

Txhawm rau paub cov suab thaj muaj ntau npaum li cas hauv zaub mov, nrhiav hauv qhov muaj ntshav qab zib ntawm ib hom twg thiab cov uas tab tom hnyav nrog rog dhau heev lawm. Txheeb xyuas cov khoom noj uas muaj suab thaj thiab zaub mov uas muaj suab thaj tsawg, saib hauv lub rooj glycemic (GI). Qhov ntsuas no qhia qhov cuam tshuam ntawm ib qho khoom lag luam lossis haus dej ntxiv ntawm cov ntshav piam thaj.

Coob leej ntau tus neeg txiav txim siab lawv tus kheej cais tawm ntawm lawv cov khoom noj khoom noj kab ke uas muaj suab thaj ntau, tib lub tswv yim thiab saib xyuas cov neeg siv khoom. Qhov no tso cai rau koj los ua kom cov ntshav khov nyob rau hauv kev ntsuas, tshem tawm qhov hnyav tshaj thiab txhim kho kev ua haujlwm ntawm ntau lub cev.

Kab lus no nthuav qhia cov npe ntawm cov khoom noj uas muaj suab thaj ntau, ib lub rooj noj zaub mov nrog cov piam thaj tsawg kawg, ib nqe lus txhais ntawm glycemic index thiab siv nws li cas, khoom noj khoom haus zoo yog dab tsi nrog cov piam thaj tsawg kawg.

Glycemic Khoom Taw Qhia

Cov ntsiab lus no muab lub tswv yim ntawm cov carbohydrates hauv cov zaub mov. Lawv tuaj yeem ua sai sai thiab nyuaj rau kev sib cais. Nws yog tom kawg carbohydrates uas yuav tsum tau nyiam - lawv muaj tsawg kawg ntawm cov piam thaj (piam thaj) thiab muab ib tus neeg lub siab xav ntev rau lub sijhawm ntev. GI ntawm cov khoom lag luam zoo li no yuav tsum tsis pub ntau tshaj 49 koog. Kev noj haus uas muaj hom khoom no tuaj yeem txo qhov kev mloog ntawm cov piam thaj hauv cov ntshav, nullifying txoj kev txhim kho ntawm cov kev mob txaus ntshai xws li mob ntshav qab zib. Cov neeg saib xyuas cov neeg siv khoom siv coj los ua qhov tseeb tias cov zaub mov thiab dej haus nrog GI tsawg yuav tsum tau nyiam.

Ib qho glycemic Performance index ntawm 50 txog 69 units yog txiav txim siab nruab nrab. Rau cov mob ntshav qab zib, cov zaub mov no tau txais kev pom zoo tsuas yog ua kev zam, thiab nws muaj nyob rau hauv kev noj haus yog nyob rau hauv qhov xwm txheej ntawm kev zam, tsis pub ntau tshaj ob zaug hauv ib lub lis piam. Cov piam thaj rau cov zaub mov muaj qhov ntsuas qis ntawm 70 units lossis siab dua.

Muaj cov ntsiab lus cuam tshuam rau qhov nce hauv glycemic Performance index - qhov no yog kev kho cua sov thiab hloov pauv kom xwm yeem. Thawj qhov cuam tshuam txog zaub, uas yog, carrots thiab beets. Lawv lub cim nyoos tsis tshaj li 35 units, tab sis hauv daim ntawv rhaub los yog kib nws ncav txog 85 units.

Hloov kev xwm yeem cuam tshuam rau kev ua tau zoo ntawm cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Hauv qhov no, nws yog txwv tsis pub ua kua txiv thiab kua txiv ntoo los ntawm lawv. Qhov tseeb yog tias nrog cov qauv no ntawm kev kho mob, lawv poob fiber ntau, uas yog lub luag haujlwm rau cov khaub ncaws tsis sib xws ntawm cov piam thaj mus rau hauv cov ntshav.

Xam seb cov khoom nws muaj dab tsi, thiab hauv cov khoom qab zib ntau npaum li cas yuav pab GI, uas yog:

qhov taw qhia ntawm 0 - 49 ntsuas yog suav tias yog qis - cov no yog cov khoom lag luam nrog cov khoom qab zib tsawg kawg,
qhov taw qhia ntawm 50 - 69 ntu yog txiav txim siab nruab nrab - pawg no ntawm cov khoom lag luam ntshav qab zib tuaj yeem noj tsuas yog qee zaum, tab sis cov neeg noj qab haus huv txhua hnub nyob rau hauv sim,
qhov taw qhia ntawm 70 units thiab sab saud yog suav tias yog cov piam thaj ntau hauv cov zaub mov.

Raws li qhov no, peb tuaj yeem xaus tias cov khoom noj glycemic Performance index muaj suab thaj tsawg.

Dab tsi yog glycemic index?

Kev noj cov zaub mov tsis tu ncua nrog lub siab glycemic Performance index cuam tshuam cov txheej txheem hauv lub cev hauv lub cev, cuam tshuam tsis zoo rau cov ntshav qab zib cov ntshav tag nrho, ua rau muaj kev xav tsis tu ncua ntawm kev tshaib plab thiab ua kom muaj kev tsim cov rog hauv thaj chaw muaj teeb meem.

Lub cev siv lub zog los ntawm carbohydrates nyob rau hauv ib ntawm peb txoj kev: rau lub zog xav tau tam sim no, rau kev ua kom rov ua cov nqaij glycolene reserves, thiab rau yav tom ntej khaws cia. Lub hauv paus tseem ceeb ntawm khaws lub zog cia hauv lub cev yog cov rog lub cev.

Cov roj carbohydrates nrog qhov muaj qhov nqus ntshav (GI) ceev ceev hloov lawv lub zog rau cov ntshav hauv daim ntawv ntawm cov piam thaj, cia hla lub cev nrog cov calories ntau dhau. Yog tias qhov muaj zog tshaj tam sim no tsis xav tau hauv cov leeg nqaij, nws xa ncaj qha rau cov khw muag khoom noj muaj rog.

Yog tias txhua teev thiab ib nrab tus neeg noj ib yam dab tsi qab zib (tshuaj yej nrog qab zib, bun, qhaub noom, txiv mab txiv ntoo, thiab lwm yam), tom qab ntawd qib ntawm cov piam thaj hauv cov ntshav ua rau lub siab tas li. Hauv kev teb, lub cev pib tsim cov tshuaj insulin tsawg dua thiab tsawg - vim li ntawd, cov metabolism hauv lub cev zom zaws.

Thaum muaj teeb meem xws li cov metabolism hauv lub cev, txawm tias lub zog ua kom cov leeg muaj zog, cov piam thaj tsis tuaj yeem nkag rau lawv, tawm hauv kev txiav txim ua ntej hauv cov roj ntsha. Nyob rau tib lub sijhawm, tus neeg hnov tau qaug zog thiab tshaib plab, pib noj ntau dua thiab ntau dua, sim ua kom lub zog rov ua kom tsis muaj zog.

Nws yog ib qho tseem ceeb kom nkag siab tias nws tsis yog cov khoom lawv tus kheej nrog cov glycemic siab uas muaj kev phom sij, tab sis kev noj ntau dhau thaum lub sijhawm tsis yog teeb meem. Tam sim ntawd tom qab kev cob qhia lub zog, lub cev yuav tau txais txiaj ntsig los ntawm cov zaub mov ua kom muaj cov roj uas tau ua kom tau - lawv lub zog yuav muab kev txhawb zog rau cov leeg kev loj hlob.

Yog tias koj haus cov khoom noj sai sai nrog cov roj ntsha hauv lub neej tsis muaj sia, tswj tsis tau thiab tsis tu ncua - cov kua mis ntawm chocolate nyob rau sab xub ntiag ntawm lub TV thiab noj hmo nrog ib qho ncuav mog qab zib thiab kib qab zib - ces lub cev yuav zoo siab pib khaws lub zog ntau dhau ntawm lub cev rog.

Txawm hais tias qhov tseeb tias qhov kev xav ntawm glycemic Performance index muaj ntau tus minuses (tus lej ntawm GI cov zaub mov yuav txawv nyob ntawm tus txheej txheem ntawm kev npaj cov khoom, nws qhov ntau, ua ke nrog lwm cov zaub mov thiab txawm tias qhov kub thaum noj), nws tseem tsim nyog ntseeg txog qhov kev tshawb xav no.

Qhov tseeb, glycemic Performance index ntawm zaub cob pob lossis zaub pob, tsis hais tus txheej txheem ua noj, yuav nyob qis qis heev (hauv thaj tsam li 10 txog 20 units), thaum lub sij hawm qhov ntsuas ntawm ci qos yaj ywm lossis txhuv instant yuav muaj qhov siab tshaj plaws.

Cov khoom uas muab lawv lub zog rau lub cev maj mam (lawv hu ua qeeb lossis "muaj cai carbohydrates") suav nrog cov zaub feem ntau, cov txiv ntoo tshiab, ntau yam zaub, nrog rau cov nplej xim av thiab cov nplej zom ntawm cov nyuaj (el dente, uas yog, me ntsis ua rau noj).

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias glycemic index tsis cuam tshuam nrog kev ua kom muaj calories. Ib cov khoom lag luam qis GI tseem muaj cov calories - nws qhov kev siv yuav tsum raug txiav txim siab nyob hauv cov ntsiab lus ntawm kev noj haus thiab kev noj haus uas koj tau ua tam sim no.

Hauv qab no yog cov rooj ntawm pua ntawm cov khoom noj nrov tshaj plaws txheeb los ntawm lawv cov glycemic index. Cov nuj nqis tiag tiag rau ib qho khoom lag luam yuav txawv - nws yog qhov tseem ceeb kom nco ntsoov tias txhua cov ntaub ntawv tabular muaj txiaj ntsig zoo nruab nrab.

Yog tias koj tsis xav kom piam koj cov metabolism thiab cov metabolism, nws yog qhov yuav tsum tau txwv kev siv cov zaub mov nrog GI siab (lawv tau tso cai tsuas yog tom qab muaj zog kev cob qhia). Nws tseem yog ib qho tseem ceeb tias feem ntau cov pluas noj kom zoo rau qhov kev poob phaus yog ua raws cov zaub mov GI tsawg.

Siab glycemic Performance index
Glycemic Index
Tsis tshua muaj glycemic Performance index

Glycemic Index Khoom

Khoom	GI
Cov hmoov nplej	65
Cov kua txiv kab ntxwv (ntim)	65
Cov Pob Zeb thiab Jams	65
Dub poov xab ncuav	65
Marmalade	65
Granola nrog qab zib	65
Raisins	65
Rye qhob cij	65
Jacket boiled qos yaj ywm	65
Tag nrho cov khob cij mov ci	65
Nyob kas poom zaub	65
Macaroni thiab Cheese	65
Nyias pizza nrog txiv lws suav thiab cheese	60
Tsawb	60
Mis nyuj khov (nrog rau ntxiv qab zib)	60
Cov nplej ntev	60
Muaj mayonnaise	60
Oatmeal	60
Buckwheat (xim av, roasted)	60
Cov txiv kab ntxwv thiab kua txiv	55
Ketchup	55
Spaghetti	55
Nyob kas poom txiv duaj	55
Ncuav Qab Zib Cookies	55

Siab glycemic Performance index
Glycemic Index
Tsis tshua muaj glycemic Performance index

Cov khoom qab zib twg uas muaj ntau ntau cov piam thaj

Txhawm rau ntxiv cov piam thaj ntau rau cov khoom noj tau ntev dhau los lawm. Cov sib xyaw ua ke hauv feem ntau ntawm cov khoom lag luam muaj xws li pob kws phoov, sucrose, lactose, dextrose, maltose, qabzib, fructose thiab suab thaj. Cov no suav nrog:

confectionery thiab khoom noj siv mis,
ketchups
kev txuag
ntau yam dej qab zib.

Cov dej qab zib thiab khoom noj txom ncauj muaj qabzib dhau heev.

Cov zaub mov no muaj cov carbohydrates uas yooj yim uas muaj lub siab glycemic siab. Tib neeg lub cev nqus cov khoom noj no sai dhau. Ntshav qab zib cov ntshav nce siab.

Vim tias cov piam thaj hauv cov zaub mov ntau, nws tsis pom zoo kom siv cov nplej zom, taum pauv, cawv, muffin, qhob cij dawb, semolina, cov txhuv ua tiav, thiab mis nyuj khov. Nws yog ib qho tsim nyog txo cov ntau ntawm cov noj qos yaj ywm, txiv quav ntswv nyoos, raisins, thiab cov paj taub thiab hnub tim.

Qhov twg zoo dua rau lub cev txhawm rau nqa kua nplaum

Hauv cov txheej txheem ntawm kev siv roj ntsha oxidation ntawm cov hlwb koom nrog cov piam thaj. Lub zog uas tsim nyog rau kev txhawb nqa lub neej ntawm lub cev yog tso tawm. Qhov no yog qhov tseeb tshwj xeeb ntawm lub hlwb thiab cov leeg. Cov kua nplaum nyob hauv lub cev tsis tuaj yeem nkag mus rau hauv lub cell tau yam uas tsis muaj cov tshuaj hormones hu ua insulin. Nws yog secreted los ntawm lub txiav. Yog li, cov piam thaj stimulates tsim tawm ntawm insulin.

Thaum cov hmoov av cog rau ntawm cov ntoo, lub cev tau txais cov piam thaj tsis muaj kev puas tsuaj rau tib neeg kev noj qab haus huv. Cov zaub mov muaj kev nyab xeeb no suav nrog cov zaub qab zib uas muaj suab thaj, zaub mov thiab txiv hmab txiv ntoo. Qhov no yog buckwheat, hom qoob mog, oats, carrots, qos yaj ywm, zucchini, beets, taub dag, barley, taub dag, pob kws, taum pauv, kua taum, lentils, taum pauv.

Hauv qhov no, cov hmoov txhuv nplej siab hloov zuj zus vim tias cov nroj tsuag fiber ntau. Cov kua nplaum tsis yoo sai sai, nws tsis hla cov txiav ua ke. Cov enzymes thiab cov tshuaj hormones ua kom qog ua rau lub hnub qub, oxidize suab thaj hauv hlwb vim cov vitamins thiab cov roj ntsha ua haujlwm ntawm cov nroj tsuag.

Yog tias cov nroj tsuag muaj cov tshuaj fiber ntau los yog tsis muaj fiber ntau, ces muaj cov piam thaj ntshav nce nrawm heev. Qhov no feem ntau siv rau cov hwm cov zaub mov thiab cov hmoov nplej polished.

Cov zaub puv muaj ntau yam khoom noj muaj txiaj ntsig. Raws li lub rooj qhia, cov ntsiab lus qab zib hauv cov zaub feem ntau yog qis, nws tau nqus maj mam. Tab sis cov nroj tsuag uas tau raug kho cua sov poob lawv cov txiaj ntsig zoo. Lub glycemic Performance index rau boiled beets yog 65 units, thiab rau nyoos - tsuas yog 30 units. Cov zaub qhwv dawb hauv txhua daim ntawv muaj qhov ntsuas qis ntawm 15. Thaum noj zaub, nws ua rau pom kev sib piv cov ntsiab lus qab zib hauv lawv daim ntawv nyoos thiab ua tiav. Yog tias qhov ntsuas nyob rau hauv ob qho xwm txheej tau nce siab, kev siv cov khoom lag luam yuav tsum tau txwv.

Txiv hmab txiv ntoo thiab berries

Cov khoom lag luam	GI	Cov roj nplej, g
Apricots	20	7,9
Pineapples	66	11,6
Txiv kab ntxwv	35	8,3
Lub taub	72	8
Tsawb	65	19,2
Txiv hmap	40	16
Txiv duaj	22	10,3
Cov txiv kab ntxwv qaub	22	6,5
Cwjmem	34	9,9
Melon	65	5,3
Raisins	65	65
Kiwi	50	3,4
Txiv Pos Nphuab	32	6,3
Qhuav apricots	30	43,4
Txiv duaj	30	5
Phom nyuj	40	8
Txiv duaj	30	9,3
Plum	22	9,6
Currant	30	7,3
Cov Hnub	146	54,9
Qab zib cherry	25	11,3
Npauj npaim tuaj	43	8,6
Nyiaj Pov Xyooj	25	49
Cov txiv apples	30	10,6

Kua txiv thiab dej qab zib

Khoom (100 g)	GI	Cov roj nplej, g
Koob qab zib	15–30	16–20
Kvass	15–30	5
Kauj	70	26
Caw liab	44	0,3
Dej cawv	15–30	45
Cov lus sau	15–30	30
Npias	110	4,6
Cov kua txiv tshiab
Pineapple kua txiv	46	13,4
Txiv kab ntxwv tshiab	40	8,5
Txiv hmap	48	13,8
Cov txiv kab ntxwv qaub	48	8
Txiv lws suav	15	3,2
Kua	40	10,1

Khoom noj siv mis

Khoom (100 g)	GI	Cov roj nplej, g
Kua mis nyeem qaub 1.5%	35	3,5
Cov txiv ntoo yogurt	52	15,7
Cov mis nyuj ntuj	32	4,8
Skim mis	27	5,1
Cov kua mis (nrog rau qab zib)	80	43,5
Mis nyuj khov	79	23,7
Cov tshuaj nplaum	30	3,7
Syrniki	70	10,6
Cawb	34	10,8

Khoom (100 g)	GI	Cov roj nplej, g
Txiv laum huab xeeb	20	8,6
Zaub borsch	30	5
Nqaij borsch	30	5
Khaws cia tau	70	56
Vinaigrette	35	26
Walnuts	15	13,7
Txaij Caviar	15	5,09
Tsoo caviar	15	8,54
Cocoa (hmoov)	25	35
Marmalade tsis muaj qab zib	30	79,4
Zib ntab	90	78,4
Mis nyuj khov	87	19,8
Olivier	52	6,1
Paj Kws	85	77,6
Nqaij nyias	38	3,3
Herring hauv qab tsho tiv no	43	4,7
Pea kua zaub	30	8,2
Halva	70	50,6
Cov dev kub	90	22
Mis chocolate	70	63
Chocolate Dub (70% Cocoa)	22	48,2

qes - txog 55,
nruab nrab - 56–69
siab - 70–100.

Ib qho ntawm 60-180 units ib hnub yog suav hais tias ib txwm muaj. Nyob ntawm qhov ntsuas lub cev, qhov tsim nyog niaj hnub rau txhua tus neeg tau txiav txim siab.

Lub cev hnyav qhia tawm (BMI) yog ib qho muaj txiaj ntsig uas pom tias tus neeg lub cev qhov hnyav tsim nyog rau nws qhov siab, seb nws lub cev hnyav dua li qub lossis yog tias xav noj zaub mov kom poob phaus. BMI muab xam ntawm nws tus kheej los ntawm tus qauv: Kuv = m / h2.

Tab sis tsis yog txhua yam yog yooj yim heev nrog lub glycemic index. Rau qhov poob phaus, lwm qhov taw qhia raug coj mus rau hauv tus account - glycemic load (GN). Tus nqi no qhia tias cov khoom noj twg ua rau cov ntshav qab zib tau ntev tshaj plaws. GN index tau muab xam los ntawm cov mis:

GN = (GI x carbohydrates) / 100

Hauv cov txheej txheem saum toj no, cov carbohydrates uas muaj nyob hauv ib qho khoom lag luam tshwj xeeb raug suav nrog rau hauv grams.

Nov yog ib qho piv txwv zoo. Lub glycemic Performance index ntawm dib liab yog 75 units, semolina - 65 units. 100 g ntawm watermelon muaj 4.4 g ntawm carbohydrates, semolina - 73.3 g.

GN lub txiv qhib: (75 x 5.8) / 100 = 4.35

GN semolina: (65 x 73.3) / 100 = 47.64

Xaus: semolina, muaj GI qis dua, muab lub cev 10 npaug cov piam thaj ntau dua cov dib liab.

Txog rau GI, GN ntsuas cov kev ntsuas tau tsim tau:

qis - txog li 10 units,
nruab nrab - 11-19 units,
siab - ntau tshaj 20 units.

Nws ntseeg tias txhua hnub GN yuav tsum tsis txhob ntau tshaj 100 units. Tab sis qhov no yog qhov txiaj ntsig nruab nrab, thiab nws tshwm sim ntau dua lossis tsawg dua rau lub cev hom.

Nws puas tuaj yeem hloov tau GI?

Lub glycemic Performance index ntawm ib qho khoom pauv hloov, piv txwv li, los ntawm kev lag luam:

GI ntawm qos yaj ywm "hauv kev sib xyaw" - 65, ci - 95, qos yaj ywm mos mos 83, qos yaj ywm chips - 83,
GI ntawm qhob cij mov - 83, steamed dawb mov - 70, mov dawb - 60,
GI ntawm oatmeal porridge - 50, zoo li qub, ua zaub mov sai - 66, oatmeal ncuav qab zib - 55.

Hauv cov qos yaj ywm thiab cereals, qhov no yog vim qhov tseeb tias cov hmoov txhuv nplej siab yog denatured sib txawv thaum kho cov cua sov. Yog li ntawd, cov khoom lag luam zoo dua yog muab rhaub, nws qhov teeb meem ntau nws yog.

Qhov no txhais tau hais tias cov khoom lag luam uas tau ua tsawg kawg kev ua noj yog qhov muaj kev noj qab haus huv dua. Qhov ntau txau khoom, ntau dua glycemic index. Yog li ntawd, porridge ua los ntawm oatmeal muaj kev noj qab haus huv zoo dua li cov zaub mov tiag tiag.

Lwm qhov uas txo GI yog cov kua qaub, uas txo tus nqi ntawm cov khoom noj kom ntau. Cov txiv hmab txiv ntoo unripe muaj qis dua GI thiab GN.

Vim tias ntawm cov xwm txheej no, xam GI ntawm cov zaub mov tiav lawm tsis tas ua tau nyob hauv tsev.

Muaj ntau lub zais uas yuav pab txo qis glycemic qhov ntsuas ntawm cov zaub mov thiab ua tiav poob phaus.

Qhov no yog ua tiav los ntawm cov hauv kev hauv qab no:

Muab cov khoom noj protein nrog carbohydrates. Proteins ua rau qeeb ntawm qhov nqus ntawm cov carbohydrates, thiab txhim kho kev nqus ntawm cov protein.
Ib qho rog tau ntxiv rau hauv cov zaub mov, uas ua rau kom qeeb ntawm kev nqus ntawm carbohydrates.
Zom cov zaub mov kom huv si.
Cov hmoov txhuv nplej siab nrog zaub mov hauv nruab nrab GI tau noj nrog zaub (GI tsawg). Feem ntau, cov qoob loo cag muaj ntau cov hmoov txhuv nplej ntau dua li zaub ntau dua saum npoo av.
Npaj cov khaub noom ci thiab ci cov mov ci tag nrho.
Cov txiv ntoo thiab zaub nyoos muaj qhov muaj txiaj ntsig zoo dua li kua txiv vim tias lawv muaj fiber ntau, thiab zoo dua li cov rhaub. Yog tias ua tau, cov txiv hmab txiv ntoo tsis tau tev tawm, vim tias muaj cov khoom noj muaj txiaj ntsig hauv cov tev.
Porridge yog siav ua tiav: cov noob taum tsis tau rhaub, tab sis muab nchuav nrog rhaub dej thiab muab qhwv hauv khaub ncaws sov li ob peb teev.
Khoom qab zib tsis noj cais los ntawm cov protein lossis cov khoom noj muaj fiber ntau. Tab sis tsis txhob noj confectionery nrog bold.

Cov carbohydrates yooj yim tsis yog ib txwm muaj kev phom sij. Lawv muaj txiaj ntsig zoo rau lub cev tom qab kev cob qhia, txij li ntau lub zog tau siv, yuav tsum tau rov ua cov khoom tshiab. Nyob rau lub sijhawm no, cov piam thaj ua qhov tawm tsam catabolic, pab tswj cov leeg nqaij. Tab sis thaum lub sijhawm ua haujlwm, cov zaub mov uas muaj GI siab yuav tsis coj kom yuag poob vim lawv inhibit roj hlawv.

Cov carbohydrates ceev - qhov chaw ntawm lub zog ceev:

rau cov tub ntxhais kawm thiab cov tub ntxhais kawm thaum lub sijhawm xeem,
nyob rau hauv lub caij txias
hauv tshav pob.

Ib qhov chaw ntawm cov calories nrawm nyob rau hauv ib puag ncig zoo li no yuav yog zib ntab, caramel, chocolate, qab zib txiv ntoo, txiv ntoo, dej qab zib. Tab sis lawv siv cov khoom no feem ntau thaum sawv ntxov, thaum lub cev muaj kev nquag thiab tswj tau los ua tiav txhua lub zog.

Feem ntau, cov piam thaj yog ib qho tseem ceeb uas tsim nyog rau tib neeg kev noj qab haus huv. Lub luag haujlwm tseem ceeb ntawm lub cev yog pab txhawb lub cev ua haujlwm ntawm lub paj hlwb, lub hlwb. Yuav ua li cas ib qho tseem ceeb ntawm cov khoom no tuaj yeem raug txiav txim los ntawm cov xwm txheej ntawm cov neeg mob ntshav qab zib mellitus, nyob rau hauv uas cov suab thaj poob dheev poob. Tus neeg mob nrog kev tawm tsam tsis xav zoo, nws muaj qhov tsis muaj zog. Qhov no yog vim qhov tsis txaus ntseeg cov insulin secretion.Yog li, nws tsis yog cov piam thaj uas tsim kev puas tsuaj, tab sis nws tshaj hauv cov ntshav.

Muaj ntau ntau pawg ntawm cov neeg uas pom tias nws pab tau zoo thiab txawm tias tsim nyog los xav txog glycemic Performance index hauv zaub mov. Tshwj xeeb saib zoo rau cov muaj pes tsawg leeg ntawm cov zaub mov thiab GI rau cov neeg mob thiab cov kab mob:

Rog dhau, plhaw.
Kev mob plab zom mov, thaum lub cev tsis tiv thaiv kev ua tiav ntawm kev ua kom tau cov carbohydrates. Tom qab ntawv muaj kev pheej hmoo ntawm kev tsim hom ntshav qab zib 2.
Hom Ntshav Qab Zib 2, uas kev zaws suab thaj yog qhov tsis taus.
Feem ntau cov mob plawv.
Oncological kab mob los yog ib txwm muaj rau lawv. Cov roj carbohydrates yog cov tshuaj uas cov kabmob hlwb ua noj. Txo cov zaub mov GI ntau - tiv thaiv mob qog noj ntshav.

Cov piam thaj tsawg		Qhov nruab nrab piam thaj		Cov piam thaj siab
Zaub	Qhov ntsuas	Zaub	Qhov ntsuas	Zaub	Qhov ntsuas
Artichoke	0.8-0.9 g	Zaub pob qe	2-2.5 g	Rutabaga	4.1-4.5 g
Qos	1-1.5 g	Taum Qee yam ntawm cov kua txob qab zib	2.5-3 g	Cov zaub qhwv dawb	4,8 g
Zaub paj zaub	1,6-2 g	Txaij	3-3.5 g	Taum ntsuab	5-6 g
Zaub xas lav	2 g	Liab zaub pob	3.8 g	Pob kws	6-7 g
Paprika	8 thiab ntau g

Nws raug nquahu kom noj zaub ntsuab. Sim ua kom tsawg kawg nkaus kev kho cua sov kom tau txais kev tiv thaiv zoo nyob hauv koj cov zaub mov,
Nco ntsoov tias nws raug nquahu kom noj zaub ntau ntxiv cov muaj fiber. Qhov tshuaj yeeb dej caw no tuaj yeem txo qhov glycemic index ntawm cov khoom,
Ua ntej npaj zaub mov noj, koj yuav tsum sab laj nrog koj tus kws kho mob.

Qhov ntau ntawm cov piam thaj hauv zaub mov tsis yog los ntawm kev paub nkaus xwb uas cov neeg muaj ntshav qab zib siv. Siv nws, koj tuaj yeem suav cov khoom noj hauv cov zaub mov kom ntau, tab sis rau cov zaub mov seem nws tsis haum tas li. Feem ntau, cov zaub mov glycemic ntawm cov zaub mov yog siv los npaj cov khoom noj ntawd. Qhov ntsuas no qee zaus tsis zoo ib yam nrog cov sij hawm ntsuas cov piam thaj hauv zaub mov, tab sis nws muaj tseeb dua. Nws yog GI uas cov neeg mob ntshav qab zib yuav tsum tau them sai sai rau.

Lub glycemic Performance index yog qhov taw qhia uas ua cim lub sijhawm cov piam thaj tau nqus mus rau hauv cov ntshav. Qhov qis dua GI ntawm cov khoom, cov piam thaj hauv qab yuav nkag mus rau hauv lub cev, qhov sai dua nws qib yuav rov qab mus rau qhov qub. Cov zaub mov muaj glycemic qis dua (tsawg dua 55 units) raug tso cai rau kev noj. Cov zaub mov nrog qhov nruab nrab GI (los ntawm 55 txog 70 units) yuav tsum muaj nyob rau hauv kev noj haus, tab sis tsawg tsawg. Thiab cov khoom lag luam nrog GI siab (los ntawm 70 ntu thiab sab saud) tuaj yeem haus tau hauv lub moj khaum pom zoo nrog tus kws kho mob, thiab txawm hais tias tsis tas li.

Sim noj zaub kom ntau li ntau tau, vim tias lawv yog qhov tseem ceeb ntawm cov vitamins, thiab rau cov neeg mob ntshav qab zib cov cuab yeej no tseem ceeb heev. Tab sis ua ke lawv nyob rau hauv txoj kev uas tsis yog xaiv cov zaub nrog tus nqi siab rau koj cov zaub mov noj. Ua qhov no, siv cov lus hauv qab no:

Tsawg tus nqi		Qhov nruab nrab		Tus nqi siab
Zaub	Qhov ntsuas	Zaub	Qhov ntsuas	Zaub	Qhov ntsuas
Zaub ntsuab	5-30 units	Hau beets	55-70 units	Zucchini caviar thiab kib zucchini Qos yaj ywm tom qab kev kho cua sov	70 thiab ntau chav nyob
Carrots Kho cua sov zaub mov Txaij Caviar	30-55 units

Cov khoom noj xws li txiv hmab txiv ntoo, peb noj tsawg dua li zaub, txawm hais tias lawv tseem noj qab nyob zoo thiab. Ntxiv rau, cov zaub mov no feem ntau muaj cov GI qis. Txhawm rau kom muaj txiaj ntsig zoo ntawm cov khoom noj, siv lub rooj:

Tsawg tus nqi		Qhov nruab nrab		Tus nqi siab
Txiv Hmab Txiv Ntoo	Qhov ntsuas	Txiv Hmab Txiv Ntoo	Qhov ntsuas	Txiv Hmab Txiv Ntoo	Qhov ntsuas
Txiv qaub	5-30 units	Melon	55-70 units	Lub taub	70 thiab ntau chav nyob
Npauj npaim tuaj	30-55 units

Raws li koj tuaj yeem pom, yuav luag txhua cov txiv hmab txiv ntoo muaj tus nqi qis, yog li koj yuav tsum mob siab rau lawv suav nrog lawv hauv koj cov zaub mov noj.

Ua ntej koj npaj koj cov khoom noj, siv lub rooj uas yuav qhia pom cov feem twg koj tuaj yeem suav nrog hauv, thiab qhov twg zoo dua uas yuav tsis nco qab:

Tsawg tus nqi		Qhov nruab nrab		Tus nqi siab
Khoom	Qhov ntsuas	Khoom	Qhov ntsuas	Khoom	Qhov ntsuas
Rog mis nyuj thiab tsev cheese	5-30 units	Tsis tiav mov	55-70 units	Muesli	70 thiab ntau chav nyob
Kwv Tuag Cov nplej zom nyuaj	30-55 units

Yog li, cov khoom noj muaj txiaj ntsig nrog tus lej siab yog cov khoom noj khoom noj uas nrawm tsis yog cov neeg mob ntshav qab zib thiab neeg noj qab haus huv.

Yog tias cov nroj tsuag muaj cov tshuaj fiber ntau los yog tsis muaj fiber ntau, ces muaj cov piam thaj ntshav nce nrawm heev. Qhov no feem ntau siv rau cov hwm cov zaub mov thiab cov hmoov nplej polished.

Rov qab rau cov lus txheej txheem

Ntau cov dej qab zib uas muag hauv cov khw muag khoom yog qhov tsim kev puas tsuaj thiab tsis zoo rau kev noj qab haus huv. Xav txog cov ntsiab lus qab zib hauv cov dej qab zib, nrov tshaj plaws tam sim no los ntawm cov tub ntxhais hluas:

nyob rau hauv ib lub poom ntawm Cola - 7 tsp. qab zib
ntawm Lub Txhab Liab Liab - 7.5 tsp
nyob rau hauv ib khob ntawm txiv qaub - 5.5 tsp
nyob rau hauv ib tug mug ntawm kub chocolate - 4.5 tsp
nyob rau hauv lub khob ntawm txiv hmab txiv ntoo cocktail 3.5 tsp.

Cola muaj khoom qab rau cov khoom qab zib, ntau yam ntxiv uas muaj cov khoom siv hluavtaws. Qhov phom sij ntawm cov tshuaj no yog qhov tsis txaus ntseeg rau qhov kub thiab txias. Hauv qhov no, formaldehyde, methanol thiab phenylalanine pib tawm. Cov kws kho mob ntseeg tias Cola tuaj yeem ua rau tsis haum rau lub paj hlwb thiab lub siab. Kev tshawb fawb pom tias kev haus cov dej qab zib ntau ntau txhua hnub yuav ua rau muaj kev mob plawv thiab ntshav qab zib ntau dua.

Raws li rau cov cawv, nws cuam tshuam nrog kev tshem tawm cov piam thaj los ntawm lub siab, thiab tuaj yeem ua rau ntshav qab zib. Yog li, haus dej cawv yog qhov txaus ntshai heev rau cov neeg mob ntshav qab zib. Dua li ntawm qhov no, qee cov kua dej haus cawv muaj txiaj ntsig rau lub cev. Piv txwv li, hauv cawv muaj cov tshuaj uas muaj txiaj ntsig uas normalize qib sucrose. Qhov no tsim nyog rau ntshav qab zib. Yog lawm, tsis yog txhua txhua caw yog qhov zoo tshaj plaws hauv qhov no.

Ntawm cov ntshav qab zib, tsuas yog cov cawv qhuav uas muaj qab zib cov ntsiab lus ntawm tsis ntau tshaj 4% tau tso cai. Koj tsis tuaj yeem haus ntau dua 3 khob. Nws yog nruj me ntsis txwv tsis pub haus cawv rau ntawm ib plab khoob. Qhov muaj resveratol nyob rau hauv cawv tso cai rau koj ua kom lub cev ntawm cov ntshav ncig, thiab qhov no yog kev tiv thaiv kab mob plawv.

Rov qab rau cov lus txheej txheem

Nws muaj cov qauv rau kev saib xyuas cov piam thaj txhua hnub. Lawv coj mus rau hauv tus account sucrose cov ntsiab lus ntawm cov zaub mov thiab dej qab zib. Rau cov neeg muaj lub cev noj qab haus huv nrog lub cev hnyav, qhov tsim nyog yog:

rau cov laus - tsis pub tshaj 50 g ib hnub,
rau cov menyuam yaus hnub nyoog 10 txog 15 xyoos - tsis pub tshaj 30 g ib hnub,
cov me nyuam qis dua 10 xyoo - tsis ntau dua 20 g.

Rau cov neeg muaj ntshav qab zib, ua raws li kev noj haus mus tag lub neej thiab suav cov ntshav qab zib kom qis hauv txoj kev noj haus yog tib txoj kev los txhim kho lawv cov kev mob nkeeg thiab tshem ntawm cov teeb meem. Yog tias cov kev cai dhau los tshaj dhau, qhov yuav tshwm sim hnyav rau lub cev:

hloov ntawm cov piam thaj rau kev rog,
ntxiv cov roj (cholesterol)
kev txhim kho ntawm hypoglycemia,
txoj kev pheej hmoo ntawm kev tsim dysbiosis, cawv, ntshav qab zib,
tsim kom muaj cov dawb radicals.

Qab zib yog ib qho khoom neeg tsim uas tsis muaj dab tsi muaj txiaj ntsig rau lub cev. Txhawm rau zom nws, txheej txheem hauv plab siv txog 15 tus enzymes, ntau cov vitamins thiab minerals.

Cov khoom noj kom tsim nyog, tswj ntshav qab zib hauv cov zaub mov yuav pab kom tsis txhob muaj ntau yam mob phem, tswj kev noj qab haus huv thiab kev ua si rau ntau xyoo.

Ua ntej txhua yam, tau kawg, nws raug nquahu kom sab laj nrog endocrinologist. Raws li kev tshawb fawb, cov nyhuv ntawm active carbohydrates ntawm cov ntshav qabzib piv tau txiav txim siab tsis yog los ntawm lawv qhov ntau xwb, tab sis kuj los ntawm lawv cov kev ua tau zoo. Carbohydrates yog qhov nyuaj thiab yooj yim, uas yog qhov tseem ceeb heev rau kev noj zaub mov kom zoo. Qhov tseem ceeb tshaj tawm cov noj piv ntawm carbohydrates thiab sai dua lawv tau yaim, qhov tseem ceeb tshaj plaws yuav tsum xav txog kev nce ntshav hauv cov piam thaj. Qhov no yog sib piv nrog rau txhua lub khob cij.

Yuav siv li cas kiwi, nyeem ntawm no.
Txhawm rau kom cov ntshav qabzib nyob hauv lub cev tsis hloov pauv ib hnub, tus neeg mob ntshav qab zib mellitus yuav xav tau zaub mov noj hom ntshav qab zib qis. Qhov no cuam tshuam ib qho kev cai ua ntej hauv cov zaub mov ntawm cov khoom noj uas muaj qhov ntsuas qis.

Muaj kuj yog qhov yuav tsum tau ua kom tsawg, thiab qee zaus txawm tias tsis suav cais, cov khoom uas muaj siab glycemic Performance index. Tib yam siv rau cov khob cij qhob cij, uas tseem yuav tsum tau txiav txim siab mob ntshav qab zib ntawm ib hom twg.

Qhov qis dua glycemic Performance index thiab cov khob cij qhob cij ntawm cov khoom lag luam, qhov qeeb dua qhov kev nce ntawm cov ntshav qab zib tom qab nws tau noj ua zaub mov. Thiab txhua qhov ntau nrawm dua, cov ntshav qabzib nyob rau theem nce mus txog qib siab zoo.
Qhov ntsuas no raug cuam tshuam loj los ntawm cov cai xws li:

muaj cov khoom noj tshwj xeeb-qib fiber ntau hauv cov khoom lag luam,
kev ua noj ua haus txoj kev (hauv cov tais diav twg yog ua: siav, kib lossis ci),
cov qauv ntawm cov zaub mov kev nthuav tawm (pom tag nrho, nrog rau ua kom nqaij lossis muaj kua),
qhov ntsuas kub ntawm cov khoom lag luam (piv txwv li, hom khov muaj qhov ntsuas qis glycemic thiab, raws li, XE).

Yog li, pib noj cov zaub mov tshwj xeeb, ib tus neeg twb paub ua ntej tias dab tsi nws yuav cuam tshuam rau lub cev thiab seb nws puas yuav ua tau kom muaj cov ntshav qab zib kom tsawg. Yog li, nws yog qhov yuav tsum tau ua cov kev suav teb sab nraud, tom qab sab laj nrog tus kws tshaj lij.

Ua raws li seb cov nyhuv glycemic yuav yog, cov khoom yuav tsum tau muab faib ua peb pawg. Thawj suav nrog tag nrho cov zaub mov nrog glycemic qis, uas yuav tsum tsawg dua 55 units. Cov pab pawg thib ob yuav tsum muaj cov khoom lag luam zoo li nruab nrab ntawm glycemic ntsuas, uas yog, ntawm 55 txog 70 units. Cais, nws yuav tsum raug sau tseg cov khoom uas koom nrog cov qeb ntawm cov khoom xyaw nrog qhov nce ntxiv, uas yog, ntau dua 70. Nws raug nquahu kom siv lawv kom zoo thiab tsawg, vim tias lawv muaj kev phom sij heev rau lub xeev kev noj qab haus huv ntawm cov neeg mob ntshav qab zib. Yog tias koj haus cov khoom noj ntau dhau ntawm cov zaub mov, qhov tsis meej lossis tsis meej glycemic yuav tshwm sim.Cov. Yog li, cov khoom noj yuav tsum tau kuaj xyuas kom paub tseeb raws li cov lus tau hais los saum toj no. Xws li cov khoom lag luam, uas tau pom los ntawm tus lej tsis tshua muaj glycemic Performance index, yuav tsum suav nrog:

bakery khoom ua los ntawm cov hmoov nplej nyuaj,
cov nplej xim av
thoob ham
taum qhuav thiab lentils,
txuj ci oatmeal (ua noj tsis nrawm),
khoom noj siv mis,
yuav luag txhua cov zaub
txiv hmab txiv ntoo uas tsis qab zib thiab txiv qaub, tshwj xeeb tshaj yog cov kua txiv kab ntxwv.

Lawv qhov ntsuas qis ua rau nws siv tau cov khoom lag luam yuav luag txhua hnub yam tsis muaj kev txwv ntau. Nyob rau tib lub sijhawm, yuav tsum muaj qee qhov kev txiav txim siab uas yuav txiav txim siab txog qhov siab tshaj qhov tau tso cai.
Nqaij-cov khoom lag luam, nrog rau cov rog, tsis muaj qhov tseem ceeb ntawm cov khoom noj carbohydrates nyob rau hauv lawv cov muaj pes tsawg leeg, uas yog vim li cas glycemic index tsis tau txiav txim siab rau lawv.

Ntxiv mus, yog tias cov koog nyob deb dhau ntawm qhov muaj nuj nqis rau kev noj haus, kev cuam tshuam kev kho mob raws sij hawm yuav pab kom tsis txhob muaj kev rau txim loj. Txhawm rau tswj hwm qhov teeb meem thiab txhawm rau kom tsis txhob noj ntau dhau, nws yog ib qho tsim nyog siv me me ntawm cov khoom thiab maj mam nce.
Qhov no yuav ua rau nws ua tau, ua ntej ntawm txhua yam, los txiav txim siab ntawm tus kheej qhov tsim nyog koob tshuaj thiab ua rau nws muaj peev xwm kom muaj lub xeev zoo ntawm kev noj qab haus huv. Nws kuj tseem ceeb heev uas koj yuav tau ua raws li daim kom tswj kev noj haus. Qhov no yuav ua kom nws ua kom tau cov metabolism hauv kev ua kom zoo dua qub, ua kom txhua txoj kev ua haujlwm cuam tshuam nrog kev zom.
Txij li thaum muaj ntshav qab zib mellitus, ob qho tib si thawj thiab thib ob, nws yog qhov tseem ceeb heev rau noj txoj cai thiab coj mus rau hauv tus account glycemic index ntawm cov khoom, koj yuav tsum ua raws li cov kev ua niaj hnub no: Qhov zoo tshaj plaws hearty thiab fiber ntau pluas tshais. Noj su yuav tsum yog nyob rau tib lub sijhawm txhua lub sijhawm - nyiam dua plaub mus rau tsib teev tom qab noj tshais.
Yog tias peb tham txog noj hmo, nws yog ib qho tseem ceeb heev uas nws tau nce hauv plaub (tsawg kawg yog peb) teev ua ntej mus pwCov. Qhov no yuav ua rau nws muaj peev xwm soj ntsuam xyuas qib ntawm cov piam thaj hauv cov ntshav mus tas li thiab, yog tias tsim nyog, nws yuav tsum txo qis. Hais txog cov cai tswj kev siv qe Koj tuaj yeem nyeem qhov txuas.

Lwm qhov ntawm cov kev cai, ua raws nrog uas yuav ua rau nws muaj peev xwm kom muaj qis glycemic Performance index. Nov yog kev siv cov khoom lag luam nkaus xwb nrog rau lub rooj glycemic index, tab sis tib lub sijhawm lawv yuav tsum tau npaj nyob rau hauv ib txoj kev. Nws yog ntshaw tias cov no tau ci lossis siav cov zaub mov.

Nws yog ib qho tsim nyog kom tsis txhob muaj cov khoom kib, uas muaj kev phom sij rau ntshav qab zib ntawm txhua yam. Nws tseem ceeb heev kom nco ntsoov tias kev haus cawv yog GI lossis loj uas yuav tsum tsis txhob haus cov neeg mob ntshav qab zib.

Nws yog qhov zoo tshaj rau haus dej haus tsawg kawg nkaus - piv txwv li, npias me me lossis cawv qhuav.
Ib lub rooj qhia txog qhov glycemic Performance index puv ntawm cov khoom yuav ua pov thawj tias lawv GI yog qhov tseem ceeb tshaj plaws, txhais tau tias txhua tus neeg mob ntshav qab zib yuav zoo qee zaum siv. Peb yuav tsum tsis txhob hnov qab txog kev ua haujlwm lub cev tseem ceeb, tshwj xeeb tshaj yog rau cov neeg uas muaj ntshav qab zib.
Yog li, qhov sib xyaw ua kom muaj txiaj ntsig ntawm kev noj zaub mov noj, kev suav rau GI thiab XE thiab kev ua kom lub cev zoo tshaj plaws yuav ua rau nws txo qis kev vam khom rau cov tshuaj insulin thiab cov ntshav qab zib kom tsawg.

Video: txhua yam koj yuav tsum paub txog glycemic index ntawm cov zaub mov

Cov zaub mov nrog lub siab glycemic Performance index ntawm 70 thiab siab dua	GI
Npias	110
Hnub tim, hamburger	103
Cov piam thaj, cov hmoov txhuv nplej siab, qhob cij dawb, rutabaga, bagels, kib croutons	100
Cov butter qaws, ci, kib qos, qos yaj ywm Casserole, parsnip	95
Cov txiv mab txiv ntoo, mov dawb, cov txiv duaj, cov txiv duaj, zib ntab, cov ncuav qab zib, cov dev kub	90
Pob kws flakes, stewed lossis hau carrots, paj kws, paj npleg mis, zaub hauv paus	85
Quav qos yaj ywm, granola nrog raisins, crackers, donuts, caramel, candies, hws mis nyuj	80
Taub dag, dib liab, Fabkis baguette, lasagna, nplej txhuv nrog mis nyuj, tsis muaj qab zib, qab zib cav.	75
Millet, chocolate chocolate (hom "Mars"), chocolate chocolate, croissant, qab zib dej qab zib, hlaws barley, dawb thiab xim av qab zib, kib, semolina, couscous, nplej zom ua los ntawm cov nplej dawb, halva, cheesecakes, kua hauv ib pob, jam	70

Cov khoom lag luam nrog qhov nruab nrab glycemic index ntawm 50-69	GI
Cov hmoov nplej	69
Pineapple, Instant Oatmeal	66
Dub poov xab cij, nplej nplej, kua txiv kab ntxwv, jam, rhaub los yog steets beets, marmalade, granola nrog qab zib, tsho qos yaj ywm, txiv hmab txiv ntoo hauv kaus poom, cov qos yaj ywm, rye thiab cov hmoov txhuv nplej, nplej zom nrog cheese, raisins, marshmallows, pastille, txiv hmab txiv ntoo waffles	65
Cov khoom noj qab zib, pizza, tsawb, mis nyuj khov, lasagna, melon, mayonnaise, qab zib, oatmeal, cocoa, nplej ntev ntev, kas fes thiab dub dub nrog qab zib, dumplings, dumplings, pancakes.	60
Cov kaus poom pob kws, kua txiv kab ntxwv, ketchup, mustard, spaghetti, sushi, shortbread cookies, margarine, cream cheese, feta	55
Cranberry, kua thiab txiv tsawb kua txiv b / qab zib, txiv nkhaus taw, persimmon, kiwi, xim av mov, txiv kab ntxwv, kua mis qab zib, nqaij qaib, nqaij npuas schnitzel, ntses ncuav, omelette, ci nqaij nyug siab, ntuj b / qab zib, qe, qe	50

Cov zaub mov nrog lub glycemic qes ntawm 49 thiab qis dua (pom zoo rau qhov kev poob phaus)	GI
Qhuav cawv thiab champagne	44
Cov txiv laum huab xeeb, kua txiv kab ntxwv qaub, cov kaus poom ntsuab taum pauv, basmati mov, txiv maj phaub, mov ci tag nrho, txiv kab ntxwv tshiab, buckwheat, nplej nplej, kua txiv zaub ntsuab, txiv duaj txiv ntoo qhuav, prunes, txaij caviar, nqaij nyuj, roob ris	40
Nqaij qaib, qaib, txiv av, cov taum ntsuab tshiab, Suav cov mij, vermicelli, noob hnav, plums, quince, noob hnav, ntuj yogurt 0%, fructose ice cream, soy sauce, hau hnyuv ntxwm	35
Cov taum, nectarine, pomegranate, txiv duaj, compote b / qab zib, kua txiv lws suav	34
Soy mis, apricot, lentils, txiv kab ntxwv qaub, taum ntsuab, qij, beets, txiv moj coos, soob, cov nqaij qaib uas muaj roj tsawg, txiv duaj, b / qab zib jam, lingonberries, blueberries, blueberries, chocolate dub, mis, txiv hmab txiv ntoo nyiam, txiv ntoo, ntsuab tsawb, nqaij qaib	30
Cherry, raspberries, liab currants, txiv pos nphuab, txiv pos nphuab, noob taub dag, gooseberries, taum pauv, rog kefir, crushed daj taum mog	25
Artichoke, txaij, kua ntses yogurt, txiv qaub, seaweed	20
Almonds, zaub cob pob, zaub qhwv, zaub kav, cashews, zaub paj dawb, zaub dawb thiab zaub pob (ua muaj hom), kua txob, zaub qhwv, txiv ntoo, asparagus, qhiav, nceb, zucchini, dos, hau, txiv ntseej, txiv laum huab xeeb, taum paj , taum pauv, spinach, pickles thiab pickles, ceg, kefir, blackcurrant, txiv ntseej thiab txiv ntseej	15
Avocado, kua txob ntsuab	10
zaub qhwv nplooj, noob paj noob hlis	9
dill, parsley, vanillin, cinnamon, oregano, cws, nyuaj cheese	5

Kev noj qab haus huv ntawm koj lub ntiaj teb yog nyob hauv koj txhais tes!

Cov nyiaj carbohydrate (g)	Cov khoom noj khoom haus
Loj heev (65 lossis tshaj saud)	Qab zib, khaub noom caramel, fondant candies, zib ntab, marmalade, marshmallows, butter ncuav qab zib, mov, nplej zom, jam, semolina thiab pearl barley, hnub tim, raisins, millet, buckwheat thiab oatmeal, apricots, prunes
Loj (40-60)	Rye thiab hom qoob mog cij, taum, taum pauv, chocolate, halva, khoom qab zib
Ntsig (11-20)	Qab zib curd cheese, mis nyuj khov, cij-hom ua khob cij, qos yaj ywm, taum ntsuab, beets, txiv quav ntswv nyoos, txiv ntoo, txiv ntoo, txiv ntoo, txiv tsawb, kua txiv.
Me me (5-10)	Zucchini, zaub qhwv, carrots, taub dag, dib liab, dib liab, pears, txiv duaj, txiv duaj txiv ntoo, txiv duaj, txiv kab ntxwv, tangerines, txiv pos nphuab, gooseberries, currants, blueberries, txiv qaub
Tsawg heev (2-4.9)	Mis, kefir, qaub cream, tsev me cheese, dib, radishes, zaub xas lav, dos ntsuab, txiv lws suav, zaub ntsuab, txiv qaub, cranberries, nceb tshiab

Cov zaub qhwv dawb2,61,60,4Plums3,01,74,8 Qos0,60,10,6Qab zib cherry5,54,50,6 Carrots2,51,03,5Cov txiv apples2,05,51,5 Dib lauj1,31,10,1Txiv kab ntxwv2,42,23,5 Beetroot0,30,18,6Cov kab npauj2,01,64,5 Txiv lws suav1,61,20,7Txiv hmap7,87,70,5 Lub taub2,44,32,0Txiv Pos Nphuab2,72,41,1 Ua Tsuag Ntau2,60,90,5Txiv kab ntxwv lwj2,51,10,2 Apricots2,20,86,0Gooseberry4,44,10,6 Txiv duaj5,54,50,3Txiv duaj3,93,90,5 Cwjmem1,85,22,0Ntsuab currant1,54,21,0 Txiv duaj2,01,56,0 Los ntawm phau ntawv: Tshuaj Sib Sau Ua Si ntawm Cov Khoom Noj / Ed.

Cov piam thaj rau hauv cov rooj noj mov

F. Nesterin thiab I. M. Skurikhin.

Cov Nyiaj Fiber (g)

Loj heev (tshaj 1.5)Nplej nyom, raspberries, taum, txiv ntoo, hnub, txiv pos nphuab, apricots, oatmeal, chocolate, raisins, currants dub, cov nceb tshiab, figs, blueberries, dawb thiab liab currants, cranberries, gooseberries, prunes Loj (1 - 1.5)Buckwheat, hlaws barley, barley, oat flakes "Hercules", taum mog, qos yaj ywm, carrots, zaub qhwv dawb, ntsuab peas, txaij, kua txob qab, taub dag, sorrel, quince, txiv kab ntxwv, txiv qaub, lingonberries Ntsig (0.6-0.9)Noob cij qhob cij, hmoov nplej, dos ntsuab, dib, beets, txiv lws suav, radishes, zaub paj dawb, qab zib, txiv duaj, txiv duaj, txiv duaj, txiv duaj, txiv quav ntswv nyoos, txiv tsawb, txiv kab ntxwv Me me (0.3-0.5)Nplej khaub cij los ntawm hmoov nplej qib 2, mov, nplej txhaws, zucchini, zaub xas lav, dib liab, txiv ntoo, txiv plum, txiv ntoo. Tsawg heev (0.1-0.2)Cov hmoov nplej ntawm qib 1, hmoov nplej ntawm hmoov nplej ntawm qib 1 thiab qib siab tshaj plaws, semolina, nplej zom, khaub noom

Fructose, calories rau 100 g

Cov calories, 399 kcal

Cov muaj protein, 0 g

Cov rog, 0 g

Cov tshuaj carbohydrates, 99,8 g

Koj tau qhib cov nplooj ntawv khoom Fructose, calories uas sib npaug 0 kcal. Koj puas xav paub dab tsi qhov chaw Fructose nyob hauv qeb Khoom Raw thiab Seasoning los ntawm cov khoom lag luam? Tsuas yog nyem rau ntawm seem uas xav tau thiab xaiv txhua yam khoom, piv txwv li, los ntawm tus naj npawb ntawm cov protein thiab tus naj npawb ntawm cov calories.

Peb tseem pom zoo kom koj them sai sai rau cov ntsiab lus ntawm cov vitamins thiab minerals, nrog rau tus naj npawb ntawm cov khoom muaj txiaj ntsig lossis muaj kev phom sij ntxiv, cov ntaub ntawv uas peb qhia hauv qab no yog tias ua tau. Thiab nco ntsoov tias lub ntsiab muaj kev noj qab nyob zoo, tsis txhob khav theeb!

Txoj haujlwm ntawm cov piam thaj hauv tib neeg lub cev:

Peb lub cev ua cov piam thaj.

Kev saib ntshav qab zib yog ib hom qab zib uas ua hauv peb lub cev tom qab noj mov. Glucose yog tsim vim qhov kev nqus ntawm carbohydrates, proteins thiab cov rog. Tom qab ntawd nws nkag mus rau hauv cov hlab ntshav. Peb cov ntshav nqus cov ntshav qabzib thiab tsim lub zog tsim nyog rau kev txav thiab chav kawm ntawm cov txheej txheem tshuaj hauv lub cev. Cov leeg nqaij, cov kabmob thiab cov hlwb ntawm lub cev siv lub zog no.

Cov kua nplaum siv ntau yam hauv cov txheej txheem ntau ntawm tib neeg lub cev:

koom rau hauv cov txheej txheem tseem ceeb ntawm metabolic,

suav lub hauv paus tseem ceeb ntawm lub zog,

stimulates ua hauj lwm ntawm cov hlab plawv system,

Nws yog siv tshuaj rau kev kho mob ntawm ntau yam kab mob: daim siab pathology, kab mob ntawm lub hauv nruab nrab lub paj hlwb, ntau yam kabmob, kis mob rau lub cev thiab lwm yam kabmob.
Cov piam thaj nyob hauv ntau cov tshuaj tiv thaiv kev mob ntshav, hloov ntshav,

muab khoom noj khoom haus rau lub hlwb hlwb,

tshem tawm txoj kev xav ntawm kev tshaib kev nqhis,

relieves kev nyuaj siab, normalizes lub paj hlwb.

Ntxiv rau cov txiaj ntsig saum toj no nyob hauv tib neeg lub cev, nws txhim kho kev ua haujlwm ntawm lub hlwb thiab lub cev, normalizes kev ua haujlwm ntawm kev ua haujlwm sab hauv thiab txhim kho kev noj qab haus huv tag nrho.

Rau lub hlwb, qabzib yog "roj" xwb.

Rau kev ua haujlwm zoo, lub hlwb hlwb xav tau kom tas li ntawm tsawg kawg 125-150 grams qabzib ib hnub.

Lub cev tau txais lub zog nws xav tau thaum cov piam thaj hauv ntshav yuav nyob rau qhov qub. Qhov siab dhau lossis siab dhau qis ua rau ua rau muaj qhov txawv txav ntawm cov hom qub ntawm lub neej ntawm peb lub cev. Yog vim li ntawd nws yog qhov tseem ceeb rau peb kom paub cov khoom noj twg yog qhov ua los ntawm cov piam thaj.

Glucose nkag mus rau hauv peb lub cev nrog cov zaub mov uas muaj cov carbohydrates.

Ib qho tshwj xeeb cov tshuaj hormonal ua txhawb cov qib tsim nyog ntawm cov piam thaj hauv cov ntshav. Feem ntau, tom qab noj mov, cov ntshav qab zib cov ntshav nce siab me ntsis. Qhov no ua rau cov tshuaj tua kabmob pancreatic, insulin, sawv ntsug. Qhov cov tshuaj no txhawb txoj kev nqus ntawm cov piam thaj los ntawm cov kab mob hauv lub cev thiab nws txo qis nws cov ntshav hauv cov ntshav rau cov lej nyob rau.

Tsis muaj cov piam thaj hauv lub cev, cov tsos mob:

Cov ua rau cov ntshav qog ntshav qab zib (ntshav qab zib tsis txaus) tuaj yeem yog: kev yoo mov ntev ntev, kev noj zaub mov tsis zoo, kev noj zaub mov tsis zoo, kab mob ntau yam, thiab lwm yam.

Cov cim ntawm cov piam thaj tsis muaj peev xwm tuaj yeem tshwm sim thoob plaws hnub.

Feem ntau, ib tug neeg kev txom nyem los ntawm lawv tej zaum yuav tsis paub txog qhov kev puas tsuaj no. Piv txwv, zoo nkaus li qaug zog, qaug zog ntawm 11 a.m. thiab 3 p.m. yog thawj qhov tsos mob ntawm cov suab thaj tsis txaus. Txoj kev yooj yim tshaj plaws los txheeb xyuas cov tsos mob yog tias koj ua raws li lub cev tiv thaiv tom qab qab zib qab zib los yog kas fes.

Yog li, thawj cov tsos mob ntawm cov piam thaj:

tsis muaj zog, zoo li nkees
tshee
hws
mob taub hau
kev tshaib kev nqhis
tsaug zog
voos
kev chim siab
tsis meej pem xav
teeb meem tsis pom kev
ob lub zeem muag
ua tau txawv txawv
lub plawv dhia.

Ntawm cov khoom lag luam muaj cov piam thaj, nws yuav tsum nco ntsoov txiv hmab, txiv ntoo thiab txiv ntoo qab, txiv pos nphuab, txiv pos nphuab, plums, dib liab, txiv tsawb, taub dag, zaub qhwv dawb, carrots, qos yaj ywm, cereals thiab cereals, zib ntab.

Qab zib hauv dej qab zib

nyob rau hauv ib lub poom ntawm Cola - 7 tsp. qab zib
hauv lub txhab nyiaj Red Bull - 7.5 tsp.,
nyob rau hauv ib khob ntawm txiv qaub - 5.5 tsp.,
nyob rau hauv ib tug mug ntawm kub chocolate - 4.5 tsp.,
nyob rau hauv ib khob txiv hmab txiv ntoo dej cawv - 3.5 tsp.

Ntawm cov ntshav qab zib, tsuas yog cov cawv qhuav uas muaj qab zib cov ntsiab lus ntawm tsis ntau tshaj 4% tau tso cai. Koj tsis tuaj yeem haus ntau dua 3 khob. Nws yog nruj me ntsis txwv tsis pub haus cawv rau ntawm ib plab khoob. Qhov muaj resveratol nyob rau hauv cawv tso cai rau koj ua kom lub cev ntawm cov ntshav ncig, thiab qhov no yog kev tiv thaiv kab mob plawv.

Tus nqi ntawm cov piam thaj thiab qhov tshwm sim ntawm dhau nws

rau cov laus - tsis pub tshaj 50 g ib hnub,
rau cov menyuam yaus hnub nyoog 10 txog 15 xyoos - tsis pub tshaj 30 g ib hnub,
cov me nyuam qis dua 10 xyoo - tsis ntau dua 20 g.

hloov ntawm cov piam thaj rau kev rog,
ntxiv cov roj (cholesterol)
kev txhim kho ntawm hypoglycemia,
txoj kev pheej hmoo ntawm kev tsim dysbiosis, cawv, ntshav qab zib,
tsim kom muaj cov dawb radicals.

Qab zib yog ib qho khoom neeg tsim uas tsis muaj dab tsi muaj txiaj ntsig rau lub cev. Txhawm rau zom nws, txheej txheem hauv plab siv txog 15 tus enzymes, ntau cov vitamins thiab minerals.

Cov khoom noj kom tsim nyog, tswj ntshav qab zib hauv cov zaub mov yuav pab kom tsis txhob muaj ntau yam mob phem, tswj kev noj qab haus huv thiab kev ua si rau ntau xyoo.

Thaum Twg Yuav Siv Cov Khoom Noj Muaj Tsawg GI

yog tias koj xav poob phaus,
thaum muab tshuaj sedentary thiab sedentary lub neej,
lub sij hawm yuam kom tsawg zog hauv kev ua si, piv txwv, thaum muaj mob,
yog tias koj xav rov qab ua haujlwm metabolic,
mob ntshav qab zib mellitus 2 pawg.

Rau feem coob ntawm cov neeg, kev noj zaub mov tsawg GI yog qhov zoo dua rau cov laj thawj hauv qab no:

cov khoom noj yog nqus tau qeeb, qab zib qib nce thiab poob qis dua, thiab tsis yog spasmodically,
mob mob ntshav qab zib tuaj yeem tswj kev nce ntxiv hauv cov ntshav qab zib, tiv thaiv kev vam meej ntawm tus kab mob thiab kev txhim kho ntawm cov kab mob concomitant,
siv cov khoom noj uas muaj glycemic tsawg hauv kev noj haus, koj tuaj yeem txo qis hnyav,
cov khoom noj uas muaj lub siab glycemic index tsuas yog pab tau rau cov neeg ncaws pob thiab cov neeg ua haujlwm nyuaj.

Hmoov tsis zoo, cov ntaub ntawv ntawm GI hauv cov khoom lag luam hauv peb lub teb chaws yuav luag tsis tuaj yeem nrhiav tau. Tab sis nyob hauv cov teb chaws vam meej, hais txog qhov tseem ceeb no muaj nyob rau yuav luag txhua yam khoom noj khoom haus.

Txhawm rau kom muaj lub tswv yim kwv yees qhov loj ntawm GI, peb muab qee cov ntaub ntawv.

High GI khoom:

Cov qhob noom chocolate, mis chocolate, zaub mov sai, mis nyuj khov hauv chocolate, khaub noom, ncuav qab zib - GI = 85-70,

Nruab Nrab GI:

Cov kua txiv tsis muaj qab zib, pizza, kas fes thiab tshuaj yej nrog piam thaj - 46-48

Qis GI:

Chocolate dub 70% -22, kua txiv lws suav -15, nqaij thiab ntses cov tais diav -10.

Kev Metabolic tsis zoo ntawm Cov Khoom Muag Khoom GI Siab

Lub zog tau txais los ntawm carbohydrates yog noj hauv peb txoj kev:

mus rau replenish lub zog expended,
rau cov nqaij glycogen khw muag khoom noj
rau kev xav tau kev zam thaum tsis muaj lub zog.
Cov tso tsheb hlau luam muaj cov roj ua haujlwm nyob thoob plaws lub cev. Noj cov zaub mov nrog lub siab glycemic Performance index, lub cev hla nrog cov piam thaj, ua kom tiav sai rau cov rogCov. Yog thaum lub sijhawm lub zog tsis xav tau, ib tus neeg zaum lossis dag, tom qab ntawd cov rog no xa mus rau hauv ib qho chaw cia khoom.

Nws tsis yog cov khoom lag luam nrog GI siab uas tsim kev puas tsuaj, tab sis kev noj ntau dhau thiab kev tswj tsis tau. Yog tias koj tau sib zog ua haujlwm, lossis siv sijhawm li ob peb xuab moos hauv chav dhia ua si, tom qab ntawd GI siab yuav mus rau lub zog ua kom rov qab zoo dua qub, mus rau qhov mob siab dua. Yog tias koj noj cov khoom no nyob sab xub ntiag ntawm TV thaum hmo ntuj, ces lub cev rog yuav loj hlob los ntawm kev plhaw thiab ciam.

Cov zaub mov nrog cov carbohydrates qeeb yog qhov zoo hauv qhov lawv maj mam tswj lub zog ntawm qhov raug. Siv lawv, koj yuav tsis tau txais kev tawg ntawm lub zog, tab sis koj tuaj yeem siv nws thaum nruab hnub. Cov khoom no suav nrog:

feem ntau cov zaub
nplej zom nyuaj (el dente, i.e. me ntsis undercooked) thiab mov xim av, ntau yam cog,
cov txiv hmab txiv ntoo tshiab, mis thiab khoom noj siv mis, chocolate dub, thiab lwm yam.

Cov ntawv glycemic Performance index thiab cov calories ntau tsis muaj feem xyuam, yog li ntawd, nws yog qhov yuav tsum tau nkag siab txog ob lub tswv yim. Ib qho khoom lag luam, txawm tias muaj GI tsawg, tseem muaj qhov calories.

Nov yog qhov kws qhia noj haus zoo Kowalkov hais txog glycemic Performance index:

Cov lus no muaj cov khoom uas pab koj poob phaus. Koj tuaj yeem noj lawv txhua hnub, tsis muaj kev ntshai ntawm kev hnyav dua. Yog tias koj ua raws li kev noj haus thoob plaws hauv koj lub neej, tsuas yog qee lub sijhawm koj tus kheej nrog cov khoom lag luam nrog GI siab, tom qab ntawd qhov hnyav yuav nyob qis rau ntawm tib cov nuj nqis. Txawm li cas los xij, tsis txhob hnov qab tias kev noj ntau dhau, txawm tias khoom noj zoo yuav ua kom lub plab ntawm phab ntsa, yuav tsum ua haujlwm ntau dua thiab ntau dua, thiab tom qab ntawd koj yuav tsis tuaj yeem yuag poob.

Tsawg GI Khoom - Tsawg dua 40

Cov ceg - liab thiab dawb taum, taum mog, lentils, barley, hlaws barley. Durum cov nplej zom (ua kom ncau)
Txiv duaj, qhuav apricots, txiv ntoo qab zib, txiv kab ntxwv qaub, plums, txiv kab ntxwv, txiv duaj, txiv duaj, prunes, apricots, beets, carrots, tangerines, tsaus chocolate.
Avocado, zucchini, spinach, peppers, dos, nceb, zaub xas lav, zaub cob pob, zaub paj thiab zaub qhwv, txiv lws suav, dib
Nqaij qaib, cws, nqaij nruab deg, ntses, nqaij nyug, tawv tawv, zaub ntsuab, txiv ntoo, kua txiv, ntuj ntsuab, kefir

5-45

Xaus: cov ntsiab lus tseem ceeb hauv kev noj zaub mov ntawm cov khoom nrog GI tsawg, tsis tseg nrog GI nruab nrab thiab tsis tshua muaj neeg pom, tshwj tsis yog muaj cov GI siab.

Ntau yam tuaj yeem hloov cov glycemic index ntawm cov khoom, uas yuav tsum raug coj los txiav txim siab thaum tsim kev noj zaub mov nrog GI tsawg.

Ntawm no yog qee qhov ntawm lawv:

cia kom ntev thiab kom paub tseeb cov hmoov txhuv nplej siab.Piv txwv li, txiv tsawb unripe muaj qhov GI tsawg ntawm 40, thiab tom qab nws ripens thiab muag muag, GI nce mus rau 65. Thaum siav, txiv av txiv ntoo kuj nce GI, tab sis tsis nrawm heev.
qhov txo qis hauv cov hmoov txhuv nplej siab ua rau GI nce ntxiv. Qhov no siv rau txhua yam khoom lag luam ci. Tias yog vim li cas cereal cij los yog coarse hmoov yog suav hais tias yog li pab tau. Hauv cov nplais loj ntawm cov hmoov nplej, kev noj haus fiber, protein, fiber ntxiv, uas txo GI rau 35-40. Yog li ntawd, qhov xav tau yuav tsum muab rau cov mov ci thiab cov hmoov nplej wholemeal,
cua sov khoom noj tom qab muab cia rau hauv tub yees txo GI,

kev ua noj nce gi. Yog li, piv txwv li, cov carrots npau tawm muaj GI ntawm 50, thaum nyob hauv daim ntawv nyoos nws tsis pub tshaj 20, vim tias cov hmoov txhuv nplej siab muaj nyob hauv nws gels thaum ua kom sov,
cov khoom lag luam tau npaj nrog kev siv tshuaj kho cua sov, gelatinizing cov khoom ua hmoov nplej. Tias yog vim li cas pob kws flakes, mashed qos yaj ywm rau kev ua noj ua haus tam sim, cov zaub mov rau kev ua tshais ua siav muaj GI heev - 85 thiab 95, feem. Ntxiv rau, lawv muaj dextrins thiab hloov cov hmoov txhuv nplej siab - GI 100,
ntau cov khoom muaj “hmoov nplej pob kws”. Pom cov ntawv sau li no, txhua tus yuav tsum nkag siab tias GI ntawm cov khoom no ze rau 100, uas tuaj yeem nce glycemia,
kev tawg ntawm cov pob kws nplej thaum lub sij hawm npaj paj kws ua rau muaj qhov nce ntau hauv GI los ntawm 15-20%,
qee hom tshuaj mij thiab spaghetti tau los ntawm pasteurization lossis extrusion hauv qab qhov siab muaj qhov txo GI -40. Tab sis lub khob noom cookie rau dumplings, dumplings, tsis muaj noodles, npaj los ntawm cov hmoov nplej nyuaj hauv ib txwm, muaj qhov siab GI -70,
Sib zog spaghetti thiab pasta yog me ntsis undercooked, kom lawv tawg me ntsis ntawm cov hniav. Qhov no yuav txo qhov GI kom ntau li ntau tau. Yog tias koj noj cov nplej zom li 15-20 feeb, gelatinization cov hmoov txhuv nplej siab yuav nce thiab GI yuav sawv mus rau 70. Yog tias koj noj spaghetti (txawm tias los ntawm cov hmoov dawb) siv al dente (me ntsis undercooked) thiab pab txias, piv txwv li, hauv cov zaub xam lav, tom qab ntawd GI yuav tsuas yog 35,
Ntev sijhawm khaws cia ntawm cov khoom muaj cov hmoov txhuv nplej siab tseem ua rau txo GI. Sov, cov mov ci tshiab yuav muaj GI ntau dua li qhov uas tau ua kom txias thiab qhov ntau dua yog tias ib qho tau qhuav. Yog li ntawd, nws raug nquahu kom khaws cov qhob cij hauv lub tub yees lossis txawm tias khov nws ua ntej, tom qab los ntawm defrosting. Thiab nws muaj nws hauv qhuav. Txhawm rau kom qhuav sai, koj tuaj yeem ua cov khaub noom tawg hauv qhov cub lossis hauv lub ci,
Kev ua kom txias ntawm cov khoom, piv txwv li, cov muag hauv lub plhaub plua plav thiab khaws cia hauv qhov kub tsis tshaj 5 degrees, kuj txo GI,

Tswj qhov hnyav nyob rau hauv lub neej yog qhov xav tau ntawm txhua tus neeg. Muaj ntau cov lus qhia txog yuav ua li cas thiaj poob phaus los ntawm kev noj haus lossis kev tawm dag zog.

Tab sis cov neeg feem coob uas xav saib kom zoo meej ntsib cov teeb meem zoo li no: lub cev tsis muaj peev xwm ua raws li cov kev txwv zaub mov tau ntev, kev nyuaj siab tshwm sim los ntawm qhov tsis muaj vitamins vim tias kev noj tsis txaus, thiab ua rau lub cev tsis ua haujlwm los ntawm kev poob ceeb thawj sai. Dab tsi yog ntsiag to zoo-neeg nyiam uas qhia cov zaub mov txawv rau poob phaus.

Txhawm rau kom nkag siab tiag tiag nws yuav siv dab tsi los xaiv cov khoom noj muaj txiaj ntsig, koj yuav tsum to taub cov ntsiab lus xws li glycemic thiab insulin index, nws yog dab tsi thiab txhais tau li cas.

Txhua tus paub txog kev faib khoom noj los ntawm keeb kwm ua zaub thiab tsiaj. Koj tseem tau hnov txog qhov tseem ceeb ntawm cov khoom muaj protein thiab cov kev piam sij ntawm carbohydrates, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Tab sis yog txhua yam yog li yooj yim nyob rau hauv no ntau yam?

Txhawm rau kom nkag siab meej ntxiv txog cov txiaj ntsig ntawm cov khoom noj khoom haus, koj tsuas yog xav tau kawm paub txiav txim siab qhov kev ntsuas. Txawm hais tias lub txiv hmab txiv ntoo Performance index muaj qhov sib txawv ntawm qhov loj me, nyob ntawm lawv hom, txawm hais tias lawv tau siv ntau yam khoom noj. Raws li kev xyuas, cov khoom noj siv mis thiab nqaij ua tshwj xeeb tsis meej xwm, cov zaub mov muaj txiaj ntsig ntawm qhov nyob ntawm, tshwj xeeb, ntawm hom ntawm lawv cov kev npaj.

Qhov ntsuas qhia tias tus nqi ntawm kev nqus ntawm cov khoom noj uas tau carbohydrate los ntawm lub cev thiab nce ntshav qab zib, hauv lwm cov lus, cov piam thaj uas tau tsim thaum ua kev zom. Nws txhais li cas hauv kev xyaum - cov khoom siv nrog qhov ntsuas siab zoo siab uas muaj qhov ntau ntawm cov suab thaj yooj yim, feem, lawv muab lawv lub zog rau lub cev sai dua. Cov khoom siv nrog qhov ntsuas qis, ntawm qhov tsis tooj, maj mam thiab sib txig.

Qhov ntsuas tau txiav txim siab los ntawm tus qauv rau xam GI nrog qhov sib npaug sib npaug ntawm cov ntshiab carbohydrate:

GI = Daim duab peb ceg thaj tsam ntawm thaj chaw tau kawm txog cov carbohydrate / Thaj Chaw ntawm thaj av pebcaug x 100

Rau kev yooj yim ntawm kev siv, lub ntsuas suav muaj 100 units, qhov twg 0 yog qhov tsis muaj carbohydrates, thiab 100 yog cov kua nplaum nyob hauv. Lub glycemic Performance index tsis muaj kev sib txuas nrog cov ntsiab lus calorie lossis qhov kev xav ntawm qhov puv, thiab nws kuj tsis yog tas li. Koom xwm cuam tshuam nws loj xws li:

txoj kev ntawm cov tais diav
qeb thiab hom
hom kev lag luam
hauv daim ntawv qhia.

Raws li cov tswvyim qub, glycemic Performance index ntawm cov zaub mov tau qhia los ntawm Dr. David Jenkinson, tus xibfwb ntawm lub tsev kawm hauv Canadian xyoo 1981. Lub hom phiaj ntawm nws kev xam yog txhawm rau txiav txim siab noj haus zoo tshaj plaws rau cov neeg muaj ntshav qab zib. 15 xyoo kev xeem coj mus rau kev tsim cov kev faib tawm tshiab raws cov txiaj ntsig ntawm GI, uas nyob rau hauv lem hloov pauv txoj kev mus kom ze rau kev noj haus cov txiaj ntsig ntawm cov khoom lag luam.

Pawg no feem ntau haum rau cov neeg poob phaus thiab rau cov neeg mob ntshav qab zib, vim qhov tseeb hais tias nws maj mam thiab tusyees muab tawm cov txiaj ntsig zoo rau lub cev. Yog li, piv txwv li, txiv hmab txiv ntoo yog qhov ua kom muaj kev noj qab haus huv - zaub mov nrog qhov ntsuas me, muaj peev xwm hlawv roj ua tsaug rau L-carnitine, muaj txiaj ntsig zoo ntawm zaub mov muaj txiaj ntsig. Txawm li cas los xij, cov txiv hmab txiv ntoo Performance index tsis siab npaum li nws zoo li. Cov zaub mov twg yog cov muaj cov roj (carbohydrates) nrog qhov qes thiab qes qes uas muaj npe hauv cov ntawv hauv qab no.

Nws yog tsim nyog kom nco ntsoov tias qhov ntsuas nyob rau hauv nqe lus nug yog tsis muaj feem cuam tshuam nrog cov ntsiab lus calories thiab yuav tsum tsis txhob hnov qab thaum sau cov ntawv qhia zaub mov txhua lub lim tiam.

Cov lus ua tiav - daim ntawv teev cov khoom noj carbohydrates thiab cov npe ntawm cov zaub mov qes qes

cranberries (tshiab los yog khov)	47
txiv kab ntxwv qaub kua txiv (piam thaj dawb)	45
nyob kas poom ntsuab peas	45
kas fes basmati mov	45
txiv maj phaub	45
txiv hmab	45
tshiab txiv kab ntxwv	45
cov mov ci tag nrho	45
whole-grain siav noj tshais (tsis muaj qab zib thiab zib ntab)	43
thoob ham	40
qhuav figs	40
al dente siav nplej zom	40
kua txiv carrot (qab zib pub dawb)	40
qhuav apricots	40
prunes	40
qus (dub) mov	35
qaib dib	35
tshiab kua	35
nqaij nrog taum	35
Dijon mustard	35
qhuav txiv lws suav	34
tshiab ntsuab peas	35
suav cov mij noj thiab vermicelli	35
noob hnav noob	35
txiv kab ntxwv	35
tshiab txiv moj mab	35
tshiab quince	35
soy sauce (suab thaj dawb)	35
nonfat yogurt ntuj	35
fructose khov	35
taum	34
nectarine	34
pomegranate	34
txiv duaj	34
compote (qab zib pub dawb)	34
kua txiv lws suav	33
poov xab	31
kua mis	30
apricot	30
xim av daj	30
txiv kab ntxwv qaub	30
ntsuab taum	30
qij	30
tshiab carrots	30
tshiab beets	30
jam (qab zib pub dawb)	30
tshiab pear	30
lws suav (tshiab)	30
rog-free tsev cheese	30
lentils daj	30
blueberries, lingonberries, blueberries	30
chocolate dub (dhau 70% cocoa)	30
almond nyuj	30
mis nyuj (cov rog cov ntsiab lus)	30
txiv hmab txiv ntoo nyiam	30
tangerine tshiab	30
blackberry	20
txiv aws	25
ntsuab lentils	25
golden taum	25
tshiab cov txiv pos nphuab	25
currant liab	25
taum hmoov	25
txiv pos nphuab	25
taub dag noob	25
gooseberry	25
txiv laum huab xeeb (qab zib pub dawb)	20
artichoke	20
txaij	20
kua ntses yogurt	20
almonds	15
zaub paj ntsuab	15
zaub qhwv	15
tshuab raj	15
zaub ntsuab	15
ceg	15
zaub pob qe	15
pob zaub paj	15
kua txob	15
tshiab dib	15
hazelnuts, ntoo thuv ceev, pistachios, walnuts	15
paj zaub	15
qhiav	15
nceb	15
lub taub	15
dos	15
pesto	15
leek	15
tau cov txiv ntseej	15
txiv laum huab xeeb	15
pickled thiab pickled cucumbers	15
rhubarb	15
taum paj (taum taum)	15
taum pauv	15
zaub ntsuab	15
av daj	10
nplooj ntoos zaub xas lav	9
zaub txhwb qaib, basil, vanillin, cinnamon, oregano	5

Raws li koj tuaj yeem pom, nqaij, ntses, nqaij qaib thiab qe nyob rau hauv cov rooj, vim lawv xyaum tsis muaj carbohydrates. Qhov tseeb, cov no yog cov khoom lag luam nrog qhov xoom teev.

Raws li, rau qhov kev poob phaus, qhov kev daws teeb meem zoo tshaj plaws yuav muab cov khoom noj protein thiab cov khoom noj nrog qhov ntsuas me thiab qis. Txoj hauv kev no tau ua tiav siv rau hauv cov zaub mov muaj protein ntau, tau ua pov thawj nws cov hauj lwm zoo thiab tsis muaj kev puas tsuaj, uas tau lees paub los ntawm kev tshuaj xyuas zoo ntau.

Yuav ua li cas kom qis glycemic index ntawm cov khoom thiab yog nws ua tau? Muaj ntau txoj hauv kev los txo GI:

yuav tsum muaj fiber ntau li ntau tau rau hauv cov zaub mov, ces nws tag nrho GI yuav qis dua,
them sai sai rau txoj kev ua noj ua haus, piv txwv li, cov qos yaj ywm mashed muaj qhov tob dua siab dua li cov qos yaj ywm hau,
Lwm txoj hauv kev yog los muab cov khoom noj sib txuas nrog cov carbohydrates, raws li qhov kawg ntxiv kom nqus ntawm qhov qub.

Raws li rau cov khoom lag luam nrog qhov ntsuas tsis zoo, lawv suav nrog cov zaub feem ntau, tshwj xeeb tshaj yog cov ntsuab.

Txhawm rau kom muaj zaub mov zoo, koj yuav tsum ua tib zoo mloog nruab nrab Performance index lub rooj:

hmoov nplej	69
tshiab pineapple	66
oatmeal tam sim ntawd	66
kua txiv kab ntxwv	65
daig	65
beets (hau los yog stewed)	65
dub poov xab ncuav	65
marmalade	65
granola nrog qab zib	65
cov kaus poom txiv puv luj	65
raisins	65
Maple phoov	65
rye qhob cij	65
lub tsho hau qos yaj ywm	65
pauj kev	65
qab zib qos (qos yaj ywm)	65
cov mov ci tag nrho	65
nyob kas poom zaub	65
nplej zom nrog cheese	64
germinated nplej nplej	63
nplej hmoov nplej pancakes	62
nyias nplej kua ncuav pizza nrog txiv lws suav thiab cheese	61
txiv tsawb	60
txiv ntseej	60
mis nyuj khov (nrog ntxiv qab zib)	60
cov nplej ntev	60
lasagna	60
muaj mayonnaise	60
lub dib pag	60
oatmeal	60
cocoa hmoov (nrog ntxiv piam thaj)	60
tshiab papaya	59
arab pita	57
qab zib kas poom pob kws	57
kua txiv txiv hmap (piam thaj dawb)	55
ketchup	55
mustard	55
spaghetti	55
sushi	55
bulgur	55
cov kaus poom txiv duaj	55
shortbread koob noom	55
basmati mov	50
kua txiv cranberry (qab zib pub dawb)	50
kiwi	50
tsis muaj piam thaj rau hauv cov kua txiv puv	50
lychee	50
txiv nkhaus taw	50
persimmon	50
cov nplej xim av	50
kua kua txiv (qab zib pub dawb)	50

Muaj peb txoj hauv kev los siv lub zog uas tau txais los ntawm lub cev los ntawm carbohydrates: tsim kom muaj lub peev xwm rau yav tom ntej, rov qab glycogen hauv cov leeg nqaij, thiab siv nws lub sijhawm tam sim no.

Nrog cov piam thaj tsis tu ncua ntawm cov piam thaj hauv cov ntshav, qhov kev txiav txim siab tso cai ntawm insulin ntau lawm vim tias ua rau txo cov txiav ua qab. Raws li qhov tshwm sim, cov metabolism pauv hloov pauv nyob rau hauv cov kev taw qhia ntawm qhov tseem ceeb ntawm kev tsub zuj zuj, es tsis txhob rov qab los.

Nws yog carbohydrates nrog qhov siab siab uas feem ntau hloov mus rau hauv cov piam thaj, thiab thaum lub cev tsis muaj lub hom phiaj xav tau los ua kom lub zog rov qab, nws tau xa mus rau kev txuag hauv cov rog rog.

Tab sis yog cov khoom muaj thiab muaj qhov ntsuas siab ua rau muaj kev phom sij rau lawv tus kheej? Qhov tseeb, tsis muaj. Ib daim ntawv teev npe ntawm lawv yog txaus ntshai tsuas yog muaj ntau dhau, tswj tsis tau thiab tsis siv lub hom phiaj ntawm tus cwj pwm. Tom qab kev siv dag zog, tawm dag zog, kev tawm dag zog sab nraud, kev ua si sab nraum zoov, nws tsim nyog rau cov khoom noj ntawm pawg no, rau qhov ua tau zoo thiab ua kom sai ntawm cov rog. Cov khoom noj twg muaj cov piam thaj ntau, thiab qhov no tuaj yeem pom hauv rooj.

Cov khoom lag luam siab:

npias	110
hnub tim	103
piam thaj	100
hloov pauv cov hmoov txhuv nplej siab	100
dawb qhob cij	100
rutabaga	99
buns	95
ci qos	95
kib qos	95
qos yaj ywm nyuj twm	95
mov mij	92
nyob kas poom los apricots	91
gluten dawb qhob cij	90
dawb (nplaum) nplej	90
carrots (hau los yog stewed)	85
hamburger buns	85
pob kws flakes	85
paj kws tsw qab zib	85
mis nyuj pudding	85
mashed qos yaj ywm	83
neeg tawg	80
granola nrog txiv ntoo thiab raisins	80
qab zib donut	76
taub dag	75
lub dib liab	75
french baguette	75
txhuv porridge hauv mis	75
lasagna (los ntawm cov nplej mos mos)	75
Tsis muaj qab hau waffles	75
millet	71
chocolate bar ("Mars", "Snickers", "Twix" thiab lwm yam)	70
mis nyuj chocolate	70
qab zib dej qab zib (Coca-Cola, Pepsi-Cola thiab lwm yam)	70
croissant	70
muag nplej tsis qab	70
pearl barley	70
qos yaj ywm chips	70
risotto nrog cov txhuv dawb	70
suab thaj qab zib	70
dawb qab zib	70
npawg tooj	70
kev txiav txim	70

Tab sis cov tshuaj niaj hnub, suav nrog kev noj haus tshuaj lom neeg, tsis nres ntawm kev kawm GI. Raws li qhov tshwm sim, lawv muaj peev xwm txheeb xyuas kom meej meej ntxiv txog qib ntawm cov piam thaj uas nkag mus rau hauv cov ntshav, thiab lub sijhawm yuav tsum tso nws tawm vim yog cov tshuaj insulin.

Ntxiv rau, lawv tau qhia tias GI thiab AI sib txawv me ntsis (tus khub txuas qhov sib txawv yog 0.75). Nws muab tawm tias tsis muaj zaub mov carbohydrate lossis nrog nws cov ntsiab lus qis, thaum lub plab zom mov, nws kuj tseem tuaj yeem ua rau cov tshuaj insulin. Qhov no qhia cov kev hloov pauv hloov tshiab rau qhov teeb meem tshwm sim.

Lub npe "Insulin Index" (AI), raws li lo lus, tau qhia los ntawm Janet Brand-Millet, tus xibfwb ntawm tebchaws Australia, uas yog cov xeeb ceem ntawm cov khoom noj cov zaub mov hais txog cov nyhuv ntawm qhov kev tso tawm ntawm insulin rau hauv cov ntshav. Cov kauj ruam no ua rau nws muaj peev xwm ua kom paub tseeb cov nqi ntawm cov tshuaj insulin, thiab tsim cov npe ntawm cov khoom lag luam twg muaj feem ntau thiab tsawg tshaj tawm ntawm cov khoom ntiag tug ntawm kev tsim tawm cov tshuaj insulin.

Dua li ntawm qhov no, lub glycemic load ntawm cov khoom yog lub hauv paus tseem ceeb rau kev tsim cov khoom noj zoo tshaj plaws. Yog li, qhov yuav tsum tau txiav txim siab ua qhov ntsuas ua ntej pib ua nrog kev tsim cov khoom noj rau cov neeg mob ntshav qab zib yog qhov tsis txaus ntseeg.

Raws li cov ntawv glycemic ntawm cov khoom, ib lub rooj ua tiav rau cov neeg mob ntshav qab zib yuav yog qhov kev pab tseem ceeb tshaj plaws hauv kev daws lawv cov teeb meem. Txij li qhov ntsuas ntawm cov khoom lag luam, lawv cov glycemic load thiab cov calories ntau tsis muaj kev sib raug zoo, nws txaus los mus sau ib daim ntawv teev npe uas tau tso cai thiab txwv tsis pub raws li qhov xav tau thiab nyiam, txheeb lawv alphabetically, rau kev pom tseeb dua. Nyias, xaiv ib tug xov tooj ntawm cov nqaij thiab mis nyuj zaub mov ntawm cov ntsiab lus ntawm cov rog tsawg, thiab tom qab ntawd cia li tsis txhob hnov qab saib rau hauv nws txhua tag kis. Sij hawm dhau mus, tus cwj pwm yuav pib thiab saj yuav hloov, thiab qhov xav tau ntawm kev tswj hwm tus kheej yuav ploj mus.

Ib qho ntawm cov lus qhia niaj hnub ntawm kev hloov kho kev noj haus kom suav nrog cov khoom noj muaj txiaj ntsig ntawm cov khoom yog Montignac txoj kev, suav nrog ntau txoj cai. Hauv nws lub tswv yim, nws yog qhov tsim nyog los xaiv cov uas muaj qhov ntsuas me me los ntawm cov khoom lag luam uas muaj cov khoom noj carbohydrate. Los ntawm lipid-muaj - nyob ntawm lub thaj chaw ntawm lawv cov pov thawj roj fatty acids. Hais txog cov protein, lawv keeb kwm (tsob ntoo lossis tsiaj) yog qhov tseem ceeb ntawm no.

Montignac rooj. Mob ntshav qab zib glycemic Performance index / rau poob phaus

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

Cov txheej txheem no tsis tuaj yeem hu ua panacea, tab sis nws ua pov thawj pom tias muaj kev ntseeg siab raws li lwm txoj hauv kev pom tsis pom ntawm lub hom phiaj pom ntawm kev noj zaub mov noj. Thiab tsis tsuas yog nyob rau hauv kev sib ntaus tawm tsam kev rog, tab sis kuj raws li txoj kev ntawm khoom noj khoom haus kom muaj kev noj qab haus huv, loj hlob thiab ua kom ntev.

Ntshav qab zib mellitus yog ib yam kab mob txaus ntshai heev uas yuav tsum tau tshuaj xyuas tas li. Txhawm rau tawm tsam cov khoom lag luam, koj yuav tsum paub glycemic index ntawm txhua cov khoom uas koj haus. Qhov kev xaiv zoo tshaj plaws yog ib txwm muaj lub rooj nrog koj, ntawm lub sijhawm twg los koj tuaj yeem sau txhua yam ntaub ntawv koj xav tau.

Qab zib hauv cov khoom noj yog qhov tseem ceeb tsim nyog. Nws yog thawj lub zog ntawm lub zog rau lub cev. Cov kws kho mob pom zoo kom noj 50 g ntawm cov khoom no hauv ib hnub, tab sis qhov no tsis txhais tau tias koj yuav tsum noj qab zib hauv nws daim foos. Nws muaj nyob hauv txhua yam zaub mov uas peb niaj hnub noj. Muaj piam thaj ntau hauv cov zaub mov ua rau muaj ntau yam tsis kaj siab txog kev noj qab haus huv.Thiab muaj ntshav qab zib, cov txim no tuaj yeem tsim kev phom sij tau hauv lub neej. Yog li, koj yuav tsum paub koj tau haus dej ntau npaum li cas nrog rau qee yam kev noj zaub mov kom zoo.