Glycemic qhov ntsuas ntawm cov txiv hmab txiv ntoo: cov lus, cov lus pom zoo rau cov ntshav qab zib

Glycemic Performance index ntawm cov txiv hmab txiv ntoo: cov lus, cov lus pom zoo rau cov neeg mob ntshav qab zib - Khoom noj khoom haus thiab kev noj haus

Txog cov tib neeg uas saib xyuas lawv cov ntshav qabzib hauv lub siab, nws yog ib qho tseem ceeb kom paub glycemic index (GI) cov khoom noj uas lawv haus. Tshwj xeeb tshaj yog thaum lub sijhawm pib rau cov txiv hmab txiv ntoo lub caij ntuj sov tshiab (txawm hais tias cov ncauj lus no cuam tshuam tsis tsuas yog lub sijhawm no ntawm lub xyoo, vim hais tias tam sim no cov txiv hmab txiv ntoo tuaj yeem yuav hauv yuav luag txhua lub khw tshwj xeeb). Dab tsi yog glycemic index? Thiab vim li cas nws thiaj li xav tau? Lub caij ntuj sov txiv ntoo zoo li cas? Txog ntawm kab lus no.

GI Muaj Zog

Lub glycemic Performance index yog qhov taw qhia digital ntawm cov nyhuv ntawm cov zaub mov ntawm cov ntshav qabzib (tom qab noj lawv). Hauv cov ntshiab si nws yog sib npaug rau 100, thiab hauv ib qho khoom lag luam twg nws yuav haum rau cov tshuaj tiv thaiv ntawm tib neeg lub cev rau kev siv cov khoom no. Ntawd yog, GI ntawm cov khoom tau piv nrog cov piam thaj hauv qab, nyob ntawm seb tus nqi kev nqus zoo li cas. Qhov no txhais li cas? Thiab ntawm no yog dab tsi:

nrog qhov taw qhia qis - qib piam thaj yuav hloov (nce) maj mam,
nrog lub ntsuas siab - ntshav qab zib tom qab noj cov khoom nce siab dua.

Sau cov txiv ntoo qab zib tshaj plaws

Thawj thawj zaug, qhov ntsuas no tau taw qhia los ntawm Canadian tus kws tshawb fawb Jenkins hauv 1981. Nws tau sim hauv txoj hauv kev no los tsim cov khoom noj tshwj xeeb rau cov neeg muaj ntshav qab zib. Txog rau lub sijhawm no, lawv txoj kev noj haus tau tsim los ntawm kev xam ntawm cov khoom noj carbohydrate (yog li, txhua yam khoom uas muaj suab thaj muaj tib yam nkaus rau cov piam thaj).

GI, lossis glycemic index, tau suav raws li hauv qab no: tom qab noj cov khoom rau peb teev, kev kuaj ntshav tau noj txhua txhua kaum tsib feeb, uas cov ntshav qabzib tau soj ntsuam. Tom qab ntawd, raws li lub sijhawm tso ua ke, cov txiaj ntsig ntawm cov piam thaj hauv cov ntawv ntshiab tau muab piv nrog kev ntsuas zoo ib yam. Cov ntshav qabzib hauv lub ntsej muag muaj feem cuam tshuam nrog kev tso tawm cov tshuaj insulin hauv tib neeg lub cev. Yog li, nws yog qhov tseem ceeb heev rau txhua tus neeg mob ntshav qab zib kom paub lub glycemic index ntawm cov zaub mov uas lawv haus.

Lub glycemic Performance index ntawm ib qho khoom yog nyob ntawm ntau yam:

Hom carbohydrates tshwm sim hauv cov khoom.
Tus nqi ntawm cov fiber.
Txoj kev ntawm kev kho cua sov.
Qhov feem pua ntawm cov rog thiab protein.

Rau cov neeg mob ntshav qab zib uas ib txwm saib xyuas lawv cov piam thaj hauv qab, cov zaub mov qes-qis dua yog qhov zoo dua. Qhov ua kom qeeb dua qhov kev siv assimilation, qhov yooj yim dua nws yog los tswj cov kua nplaum nyob hauv siab.

Muaj ib qho kev faib ntawm glycemic Performance index rau hauv ntau pawg:

qis - ntawm 10 txog 40,
nruab nrab - los ntawm 40 txog 70,
siab - los ntawm 70 txog 100.

Cov ntim ntawm ntau cov khoom lag luam niaj hnub muaj cov ntaub ntawv ntawm cov ntsuas no. Tab sis yog tias tsis muaj cov ntaub ntawv no, nws tuaj yeem nrhiav pom hauv cov ntxhuav tshwj xeeb tsim rau lub hom phiaj no.

Txiv hmab txiv ntoo thiab lawv cov glycemic index

Raws li twb tau hais tseg, glycemic Performance index yog nyob ntawm ntau yam. Qhov no tseem siv rau cov txiv hmab txiv ntoo. Piv txwv li, txiv duaj txiv ntoo tshiab yuav muaj qhov ntsuas 20, thiab cov kaus poom - 91, thaum ziab - 30. Qhov tseeb yog tias cov txiv ntoo tshiab ua tiav txhua txoj kev tuaj yeem ua rau cov txheej txheem ntawm kev nqus lossis nrawm rau nws. Tsis tas li ntawd, cov hom khoom no hauv nws cov muaj pes tsawg tus muaj fiber ntau, uas ua rau txo qis kev ua haujlwm. Tab sis rau cov ntshav qab zib, cov txiv hmab txiv ntoo tseem raug tso cai tsuas yog muaj kev sim.