Glycemic Performance index ntawm cereal lub rooj

Cov ntsiab lus ntawm cov calories thiab glycemic index ntawm cov zaub mov ua zaub mov ua rau lawv muaj rau cov ntshav qab zib. Txawm li cas los xij, tsis yog txhua qhov ua kom noj qab nyob zoo. Ua ntej siv, nws yog qhov yuav tsum tau nrhiav txoj hauv kev muaj txiaj ntsig zoo tshaj plaws rau cov khoom qab zib, yuav ua li cas ua noj lawv kom raug thiab cov tais diav twg yuav tsum tau muab pov tseg. Thaum xub thawj, glycemic index yog qhov zoo dua rau kev kuaj mob nrog lub rooj.

GI yog dab tsi?

Tus nqi ntawm kev nqus ntawm cov carbohydrates thiab kev nce ntxiv hauv qab zib yog hu ua glycemic index. GI cov lus ntawm ntau yam khoom yog cov ntaub ntawv tseem ceeb rau kev tsim cov khoom noj muaj ntshav qab zib. Cov nplai ntsuas yog ntsuas ntawm 0 txog 100, qhov twg 100 yog GI qhov taw qhia rau cov kua nplaum ntshiab. Kev noj tsis tu ncua ntawm cov zaub mov uas muaj GI siab cuam tshuam rau cov metabolism, nce qib hauv thaj, thiab yog qhov ua rau lub cev nce ntxiv.

Cov noob zaub txhuv yog qhov zoo tshaj ntawm cov tshuaj fiber thiab cov khoom noj muaj txiaj ntsig, tab sis nyob rau hauv cov ntshav qab zib lawv raug xaiv nruj. GI qhov ntsuas thiab cov ntsiab lus calorie yog qhov yuav tsum tau tswj.

Rov qab rau cov lus txheej txheem

Cov lus qhia glycemic ntawm cov zaub mov sib txawv

Rov qab rau cov lus txheej txheem

Buckwheat thiab ntshav qab zib

Cov muaj pes tsawg leeg ntawm buckwheat suav nrog:

• Cov vitamins A thiab E. Ua raws li cov tshuaj tiv thaiv kab mob.
• Vitamin PP Tiv thaiv cov txiav ua leeg.
• Vitamin B. Ua rau cov qauv thiab ua haujlwm ntawm cov hlab hlwb uas tau puas los ntawm cov piam thaj kom zoo.
• Txoj Kev Sib Ntsib. Txhawb cov hlab ntshav muaj zog.
• Txooj. Txo kev nqhis dej rau cov khoom qab zib.
• Selenium. Tshem tawm cov co toxins, txhim kho qhov muag mob.
• Muloob Txhim kho cov tshuaj insulin ntau lawm.
• Zinc Txhim kho cov tawv nqaij mob.
• Cov amino acids. Pab rau ntuj fermentation.
• Polysaturated Sibhawm. Cov roj (cholesterol) tsawg dua.

Buckwheat GI yog 50 qhab nia, tab sis vim muaj cov ntsiab lus carbohydrate txaus nws pom zoo kom siv ua ntej tav su. Ob daig ntawm cov hau buckwheat yog sib npaug rau 1 chav tsev qhob cij. Lub glycemic Performance index ntawm hau buckwheat yog qis dua qhov uas ntawm semolina vim muaj cov tshuaj fiber ntau. Ntsuab buckwheat yog contraindicated nyob rau hauv cov kab mob ntawm tus po.

Rov qab rau cov lus txheej txheem

Millet groats

Millet yog ib qhov ntawm "ntev" carbohydrates. Muaj cov zinc, magnesium thiab calcium, muab cov ntsiab lus tseem ceeb thiab txhim kho metabolism hauv. Millet muaj cov txiaj ntsig zoo rau kev tsim tawm hauv insulin thiab tsis ua rau ua xua. Paub txog txij thaum yau, millet porridge nrog taub dag tseem ntxiv rau hauv cov khoom noj kom muaj ntshav qab zib. Cov kws kho mob qhia kom txiav thaum txiav qeb siab ntawm millet thiab ceeb toom cov neeg muaj mob caj dab, qis acidity thiab nquag cem quav: lawv yuav tsum zoo dua tsis kam millet.

Rov qab rau cov lus txheej txheem

Muesli thiab Ntshav Qab Zib

Tus mob ntshav qab zib yuav tau ceev faj heev nrog muesli: cov lus qhia hauv calorie ntawm cov porridge mus tawm nplai - 450 kcal. Cov qhob noom xim kasfes, qab zib, cov txiv hmab txiv ntoo uas txawv ntawm qhov muaj qhov tsis txaus ntseeg, muaj kev tiv thaiv thiab cov tshuaj tiv thaiv kom muaj ntau ntxiv rau cov ntaub ntawv yuav. Hauv cov zaub mov noj, koj tuaj yeem ntxiv tsis pub ntau tshaj 50 gram ntawm qhov kev kho no. Nws yog qhov zoo dua los ua ke qhov sib xyaw ua ke koj tus kheej: qhov no yuav tiv thaiv lub cev los ntawm kev quav ntxiv.

Rov qab rau cov lus txheej txheem

Pearl barley

Kev nquag noj cov hlaws barley txhim kho lub xeev ntawm cov hlab ntsha hlab ntsha thiab cov hlab plawv, qhov kev noj qab haus huv cov qib hormonal, thiab txhawb kev hematopoiesis. Nrog rau cov kab ke muaj txiaj ntsig ntawm cov hlaws barley rau kev noj haus, cov ntshav qab zib qib nce siab. Hlaws barley ntxuav lub cev ntawm cov tshuaj phem, txhim kho kev tiv thaiv kab mob, ntxiv dag zog rau cov pob txha, txhim kho cov tawv nqaij thiab cov qog ua kua, thiab ua kom pom kev zoo. Txawm li cas los xij, muaj ntau tus lej kev txwv:

• barley porridge yog tsis xav noj hmo,
• nws zoo dua tsis txhob noj cov cereal no nrog lub qe lossis zib ntab,
• nrog kev siv txhua hnub, kev ua txhaum lub siab yog ua tau,
• nrog ntau acidity thiab nquag cem quav, cereal no yog contraindicated.

Rov qab rau cov lus txheej txheem

Barley rau ntshav qab zib

Cov tshuaj tsw qab tiag tiag yog 313 kcal, tab sis cov porridge barley ntawm dej tsuas yog 76 kcal. Hauv kev sib xyaw nrog qhov glycemic index, qhov porridge no yog zaub mov tseem ceeb rau cov ntshav qab zib. 65% ntawm cereals muaj cov carbohydrates nyuaj, kom ib qho saturates rau lub sijhawm ntev thiab tsis ua rau muaj kev nce siab sai sai hauv qab zib. Tshwj xeeb lub thawv yog qhov zoo rau cov neeg mob ntawm cov hnub nyoog laus zog.

Rov qab rau cov lus txheej txheem

Nplej uas

Nplej zom nplej yog cov khoom siv uas muaj calorie ntau, tab sis vim nws ua rau cov qib ntawm cov piam thaj hauv cov ntshav nws yog siv rau cov ntshav qab zib. Hom nplej pob txha nplej:

• Neeg siab tawv. Rau nws ntau lawm, cov lis yog steamed, ziab ib txwm, tev thiab zom. Ua tsaug rau lub voj voog thev naus laus zis, saj tsis zoo li lwm yam kev ua zaub mov. GI - 45 units. Kev sib ntxiv ntawm bulgur mus rau kev noj zaub mov txhim kho lub plab ua haujlwm thiab normalizes lub cev. Groats yog nplua nuj nyob hauv cov carotene, fiber ntau, tshauv thiab tocopherol.
  
• Arnautka. Nws yog tsim los ntawm nplej caij nplooj ntoo hlav. Nws ntxiv dag zog rau cov tshuaj tiv thaiv, lub plawv thiab cov hlab plawv, thiab tseem ceeb tshaj, normalizes rov qab cov txheej txheem thaum muaj kev puas tsuaj ntawm daim tawv nqaij.
• Tub Nyab. Pab tau rau cov leeg, leeg hlwb. Pab raws li prophylactic rau cov pob txha. GI tau nce siab heev - 65 units, yog li nws zoo dua tsis txhob nqa nrog porridge.
• Spelled. Cov tshuaj lom neeg muaj pes tsawg leeg zoo dua rau nplej. Txhim kho lub xeev ntawm endocrine system, normalizes cov piam thaj, ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha.

Rov qab rau cov lus txheej txheem

Pob kws zom

Lub txiaj ntsig ntawm pob kws tsoo yog raws li nram no:

• beta-carotene muaj cov txiaj ntsig zoo rau cov kabmob ntawm cov tsis pom kev,
• Vitamin B tiv thaiv kev mob ntshav qab zib
• hlau txhim kho cov ntshav mob,
• magnesium normalizes insulin rhiab heev,
• Zinc tswj cov txiav ua ke.

Vim tias qhov txiaj ntsig GI siab, tus nqi ntawm cov pob kws nplej hauv cov zaub mov tau hais kom tsawg. Siv siav tsis muaj qab zib.

Rov qab rau cov lus txheej txheem

Oatmeal

Ib qho kev pabcuam ntawm oatmeal lossis oatmeal yog lub tsev khaws khoom noj khoom noj khoom haus. Oatmeal tswj cov qib suab thaj, tshem tawm cov "rog" phem, ntxuav cov hlab ntshav, koom nrog hauv cov piam thaj, txhim kho daim siab ua haujlwm. Nrog kev siv cov oatmeal thiab oatmeal porridge, kev hloov kho ntawm cov tshuaj insulin qee zaum xav tau ntawm kev txo qis. Hauv cov xwm txheej zoo li no, kev hloov pauv cov tshuaj insulin nrog afrazetin yog tau nrog kev tso cai los ntawm kws kho mob.

Rov qab rau cov lus txheej txheem

Mov thiab Ntshav Qab Zib

Txawm hais tias muaj ntau ntawm cov vitamins thiab macronutrients, cov nplej dawb yog cov muaj calorie ntau thiab muaj GI loj. Ib hom polished yog cov tsis muaj txiaj ntsig, nws nce nyiaj sai sai, yog li muaj ntshav qab zib nws tau hloov nrog xim av, xim av lossis qus. Tab sis txawm tias cov ntau yam yuav tsum tsis txhob nqa tawm. Nrog ntshav qab zib, nws yog qhov zoo dua los siv cov khoom noj khoom haus ncua ntev. Viscous porridge yog qhov muaj txiaj ntsig zoo rau cov teeb meem ntawm lub plab zom mov, yog li yog tias muaj ntshav qab zib muaj mob plab, thaum siv cov kua txhuv nplej, koj yuav tsum kho qhov tshuaj ntawm cov tshuaj insulin.

Rov qab rau cov lus txheej txheem

Semolina

Lub glycemic Performance index ntawm semolina yog qhov ntau heev, yog li muaj ntshav qab zib, thiab tshwj xeeb tshaj yog nrog daim ntawv taw kev, tsis tsim nyog. Nrog kev siv tas li, ib tus neeg tau txais qhov hnyav, cov tshuaj insulin tsim tawm qeeb dua thiab cov koob tshuaj yuav tsum tau nce ntxiv. Semolina tuaj yeem siv ua tshuaj ntxiv rau cutlets lossis ntshav qab zib pastries, tab sis nyob rau ntau qhov ntau.

Hawb pob zaub thiab mov

Lub glycemic Performance index ntawm no cereal yog los ntawm 50 txog 60 units, uas yog suav hais tias yog qhov ntsuas nruab nrab. Cov porridge zoo li no tau pom zoo rau kev noj zaub mov zoo vim nws muaj peev xwm tswj tau qabzib thiab cov cholesterol. Buckwheat porridge tsis muaj nqis, thiab cov khoom nws tus kheej vim tias muaj cov tshuaj zoo li no hauv nws:

• amino acids
• cov vitamins
• kev noj haus
• tshuaj tiv thaiv kab mob.

Buckwheat yog ib feem ntawm qee qhov kev noj zaub mov kom nrov thiab tsis yog vim tias nws qhov glycemic index tsawg.

Tam sim no cia peb tig los ua mov, tsis yog txhua tus paub tias mov yuav tsis tuaj yeem tsuas yog xim dawb, tab sis kuj xim av thiab. Ob hom no ntawm cov cereal no zoo siv rau kev ua noj. Lub glycemic Performance index ntawm mov yog los ntawm 45 txog 65 units, thiab cov nplej xim av tau zoo dua los ntawm lub cev dua li nws tus neeg txheeb ze dawb. Hauv cov khoom lag luam zoo li no, husk, uas muaj ntau yam khoom muaj txiaj ntsig, yog khaws cia, yog li nplej pob kws yog hom ntawm tsev khaws khoom.

Barley thiab pob kws zom

Pearl barley yog tus thawj coj tiag tiag hauv qhov qeb duas ntawm kev ua kom noj qab haus huv zoo. Nws qhov GI tsuas yog 20-30 units, tab sis muab cov lus pov thawj uas muab hlaws ua noj hauv dej yam tsis muaj ntxiv ntawm butter. Xws li cov khoom lag luam tsis tuaj yeem ua rau koj qhov qab los noj mov, uas tso cai rau koj kom noj nws thaum pluas noj. Cov kws kho mob txaus siab rau barley rau qhov muaj lysine hauv nws, uas muaj peev xwm ntawm:

• du wrinkles
• kom muaj suab tawv nqaij.

Cov nplej pob kws yog cov nplua nuj heev hauv phosphorus, kab kawm thiab cov vitamins A, B, C, D

Lub cereal no yuav tsum tau ua nrog kev saib xyuas zoo tshaj plaws. Nws cov glycemic index yog 70 cov ntsiab lus, uas tau pom tias yog qhov ntsuas tau zoo.

Nws yog vim li no tias cov zaub mov zoo li no yuav tsis muaj kev nyab xeeb rau txhua tus. Yog li, kab lus - Pob kws rau mob ntshav qab zib hom 2, peb lub xaib yuav muaj txiaj ntsig zoo rau cov nyeem.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias thaum lub sijhawm cua sov lossis tshuaj lom neeg, GI ntawm pob kws tsoo pob zeb tau nce ntau. Peb tab tom tham txog pob kws flakes, rawg thiab paj kws.

Txawm li cas los xij, koj yuav tsum tsis txhob sau cov pob kws nplej, vim nws muaj ntau:

Cov khoom siv pob kws yog qhov muaj txiaj ntsig zoo rau cov neeg laus, tab sis tsis siv rau cov ntshav qab zib.

Dab tsi yog glycemic Performance index

GI yog qhov ntsuas pom ntawm cov nyhuv ntawm cov zaub mov ntau ntawm cov ntshav qabzib. Cov qib siab dua ntawm qhov ntsuas ntawm ib qho khoom lag luam, cov txheej txheem cuam tshuam sai dua ntawm kev rhuav tshem cov carbohydrates hauv lub cev coj qhov chaw, thiab raws li, lub sijhawm ntxiv ntawm cov piam thaj nrawm dua. Qhov muab xam yog raws GI piam thaj (100). Qhov sib piv ntawm cov khoom seem thiab cov tshuaj rau nws txiav txim tus naj npawb ntawm cov ntsiab lus hauv lawv qhov ntsuas.

GI pom tias yog qis, thiab yog li muaj kev nyab xeeb rau tus neeg mob ntshav qab zib, yog tias nws qhov ntsuas nyob hauv qhov nruab nrab ntawm 0 txog 39. Txij li 40 txog 69 yog qhov nruab nrab, thiab siab dua 70 yog qhov ntsuas siab. Kev txiav txim siab thiab rov suav dua yog siv tsis yog los ntawm cov kev txom nyem los ntawm "tus kab mob qab zib", tab sis kuj los ntawm cov neeg uas sim coj lub neej kom raug thiab ua raws li cov cai ntawm kev noj zaub mov zoo. GI qhov ntsuas, cov ntsiab lus ntawm calories, qhov sib piv ntawm cov protein, cov rog thiab carbohydrates ntawm cov zaub mov tseem ceeb yog muaj nyob hauv lub rooj.

Krupa tseem nrov ntawm cov neeg uas txiav txim siab noj haus txoj cai. Muaj txawm tias ib tug naj npawb ntawm cov zaub mov tshwj xeeb ua kua zaub mov xyaw nrog zaub thiab nqaij ntshiv.

Ib qho ntsiab lus tseem ceeb yog qhov GI ntawm cov nqaij nyoos thiab siav siav muaj nyob rau hauv ntau pawg:

• buckwheat nyoos - 55,
• nqov nqov - 40.

Cov sib xyaw thiab cov ntsiab lus ntawm cov as-ham tsis hloov, thiab lub cim ntsuas nws sib txawv vim tias muaj cov dej hauv cov tais diav.

Cov khoom yog koom nrog pawg nruab nrab. Qhov sib ntxiv ntawm cov mis los sis qab zib twb qhia tau qhov sib txawv ua tiav, hloov cov zaub mov rau cov zaub mov ntawm cov zaub mov uas muaj cov roj glycemic siab. 100 g ntawm buckwheat nyob rau ib hlis twg muaj cov carbohydrates, uas txhais tau tias koj yuav tsum tsis txhob noj nws rau noj hmo thiab ua ke nrog lwm cov khoom lag luam carbohydrate. Nws yog qhov zoo dua los ua ke nrog zaub thiab ntxiv cov protein nyob rau hauv daim ntawv ntawm ntses, nqaij qaib.

Cov kev ua tiav ntawm cov nplej nyob ntawm nws ntau yam. Cov txhuv dawb - cereal, uas tau dhau los ntawm kev ntxuav thiab sib tsoo - muaj qhov ntsuas qhov 65, uas cuam tshuam nws rau hauv nruab nrab pab pawg ntawm cov khoom lag luam. Cov nplej xim av (tsis tau tev, tsis polished) yog tus yam muaj 20 feem tsawg dua, uas ua rau nws muaj kev nyab xeeb dua rau cov neeg mob ntshav qab zib.

Rice yog ib lub tsev khaws khoom ntawm cov vitamins ntawm pab pawg B, E, loj heev - thiab microelements, thiab cov amino acids tseem ceeb. Cov neeg mob xav tau qhov no rau kev tiv thaiv kev mob ntshav qab zib (polyneuropathy, retinopathy, raum pathology).

Xim av ntau yam muaj txiaj ntsig zoo dua ntxiv rau qee yam tshuaj uas lub cev xav tau thiab hauv tus kheej qhov ntsuas ntawm GI thiab cov ntsiab lus hauv calories. Qhov tsis zoo tsuas yog nws lub neej luv txee.

Millet porridge yog suav tias yog cov khoom lag luam muaj qhov ntsuas siab. Nws tuaj yeem ncav cuag 70, uas nyob ntawm qhov ntsuas ntawm qhov ntom. Lub thicker lub porridge, ntau dua nws cov ntsiab lus qab zib. Txawm li cas los xij, cov tib neeg muaj txiaj ntsig zoo ua rau nws tsis muaj tsawg dua nrov:

• kev tiv thaiv cov kab mob plawv,
• kev ua kom nrawm ntawm kev tshem tawm tshuaj lom tawm hauv lub cev,
• lub txiaj ntsig zoo rau kev zom zaub mov,
• tej roj hauv ntshav,
• kev ua kom nrawm ntawm lipid metabolism, vim tias qhov kev ua haujlwm rog txo,
• normalization ntawm ntshav siab,
• kho tshiab ntawm daim siab ua haujlwm.

Pob kws nplej

Hom khaub noom no tseem yog lub tsev khaws cov vitamins, amino acids thiab cov zaub mov, tab sis nws yuav tsum ua nrog ceev faj heev, vim GI ntawm cov khoom muaj peev xwm ncav cuag 70. Nws raug nquahu kom tsis txhob siv mis thiab qab zib thaum lub sijhawm npaj pob kws. Nws yog txaus kom rhaub cov cereal hauv dej thiab ntxiv ib qho me me ntawm fructose, stevia lossis maple phoov raws li cov qab zib.

Cov pob kws pob kws yog npe nrov rau lawv cov ntsiab lus siab ntawm cov tshuaj hauv qab no:

• magnesium - ua ke nrog cov vitamins B-series txhim kho qhov rhiab ntawm hlwb mus rau insulin, muaj cov txiaj ntsig zoo rau kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha,
• hlau - tiv thaiv kev txhim kho ntawm mob ntshav liab, txhim kho lub cev khov kho ntawm cov hlwb nrog oxygen,
• zinc - ua rau muaj txiaj ntsig zoo ntawm kev ua haujlwm ntawm lub txiav, ua kom lub cev tsis muaj zog,
• B vitamins - rov qab rau cov hlab ntsha hlwb, lawv siv yog tiv thaiv kab mob hauv kev txhim kho cov ntshav qab zib muaj teeb meem,
• beta-carotene - normalizes kev ua haujlwm ntawm lub zeem muag tsom, tiv thaiv cov tsos ntawm retinopathy.

Barley porridge yog tus thawj coj hauv qeb duas ntawm cov khoom noj muaj txiaj ntsig zoo thiab muaj txiaj ntsig. Qhov ntsuas yog 22-30 yog tias nws tau hau hauv dej yam tsis ntxiv roj. Porridge muaj ntau qhov ntau ntawm cov protein thiab fiber, hlau, calcium, phosphorus. Nws yog cov ntsiab lus no uas yuav tsum muaj nyob rau hauv kev noj haus txhua hnub ntawm ob tus neeg noj qab haus huv thiab tus neeg mob.

Barley kuj tseem muaj cov tshuaj uas koom nrog hauv cov txheej txheem los txo cov ntshav cov ntshav nyob kom ntshav. Nws yog siv rau qhov kev npaj ntawm chav kawm thib ob crumbly thiab khov ntawm xwm, kua zaub.

Semolina, ntawm qhov tsis sib xws, yog suav tias yog tus thawj coj hauv qhov tsawg ntawm cov khoom noj muaj txiaj ntsig nyob hauv muaj pes tsawg leeg, thaum muaj ib tus taw qhia ntau tshaj plaws:

• cov nqaij nyoos - 60,
• boiled porridge - 70-80,
• porridge nyob rau hauv cov mis nyuj nrog ib diav suab thaj - 95.

Nws tsis pom zoo rau siv rau hauv kev noj haus ntawm cov ntshav qab zib thiab cov neeg uas tab tom sim kom poob ceeb thawj.

Barley groats

Cov khoom yog koom nrog cov pab pawg ntawm cov tshuaj muaj qhov nruab nrab ntsuas qhov tseem ceeb. Cov zaub mov ua siav - 35, hom qoob loo ntawm cov txhuv barley - 50. Cov nplej uas tsis raug rau kev sib tsoo thiab zom cov zaub mov muaj cov vitamins thiab minerals ntau tshaj plaws, thiab tib neeg lub cev xav tau lawv txhua hnub. Cov muaj pes tsawg leeg ntawm tes muaj:

• calcium
• phosphorus
• Muloob
• tooj liab
• iodine
• unsaturated fatty acids
• tocopherol
• beta carotene
• B vitamins.

Oatmeal thiab Muesli

Oat porridge yog suav tias yog ib yam khoom tsis tseem ceeb ntawm lub rooj. Nws GI yog nyob hauv nruab nrab, uas ua rau oatmeal tsis tsuas yog muaj txiaj ntsig, tab sis kuj muaj kev nyab xeeb:

• plaub ya ri - 40,
• hauv dej - 40,
• hauv mis nyuj - 60,
• nyob rau hauv cov mis nyuj nrog ib diav suab thaj - 65.

Koj yuav tsum tsis txhob muab kev nyiam rau cov zaub mov noj kom ceev, ib yam li muesli (GI yog 80). Txij li, ntxiv rau plaub ya ri, qab zib, noob, thiab cov txiv hmab txiv ntoo qhuav tuaj yeem suav nrog. Kuj tseem muaj cov khoom ci uas yuav tsum tau muab pov tseg.

Cov Kws Pab Tswv Yim

Cov hmoov nplej muaj ntau dua li 70% ntawm carbohydrates nyob rau hauv lawv cov muaj pes tsawg leeg, uas muaj cov cuab yeej ntawm tau tawg rau cov piam thaj. Cov txheej txheem kev faib ua haujlwm sai dua, cov ntshav qab zib cov ntshav siab yuav nce siab. Muaj cov txheej txheem uas tso cai rau koj kom qis qis GI ntawm cov khoom lag luam uas tau npaj tseg, kom cov txheej txheem kev faib ua haujlwm qeeb, thiab tseem ua rau lawv muaj kev nyab xeeb rau cov neeg mob ntshav qab zib:

• ntxiv ib diav roj zaub,
• siv coarse grits lossis ib qho uas tsis qiv qiv nws tus kheej rau kev sib tsoo,
• tsis txhob siv cov khoom noj muaj qhov ntsuas siab dua qhov nruab nrab hauv cov zaub mov noj txhua hnub,
• siv ob npaug boiler los ua noj,
• tsis kam ntxiv qab zib, siv cov khoom hloov pauv thiab cov qab zib ntuj,
• muab cov porridge nrog cov protein thiab ib qho me me ntawm cov rog.

Ua raws li cov lus qhia ntawm cov kws tshaj lij yuav tso cai rau koj noj tsis tsuas yog cov zaub mov muaj txiaj ntsig zoo, tau txais txhua yam khoom tsim nyog, tab sis kuj ua rau txoj kev no nyab xeeb rau kev noj qab haus huv.

Cov ntaub ntawv tseem ceeb:

1. Thaum pib, kev kawm txog qhov ntsuas no tau pib kho cov khoom noj hauv cov neeg mob ntshav qab zib. Tab sis tom qab ntawd nws tau muab tawm tias cov khoom lag luam nrog GI muaj peev xwm nce cov ntshav qab zib hauv cov neeg muaj kev noj qab haus huv zoo.
2. Qhov ntau cov khoom lag luam nkag mus rau hauv lub cev, cov teeb meem ntau dua qhov no yuav ua rau.
3. Qee zaum txawm tias cov khoom noj uas suav hais tias tsis muaj calorie tsawg muaj GI siab thiab yog li nws yooj yim kom tau zoo dua.
4. Nws yuav tsum raug sau tseg tias cov khoom noj uas muaj cov tshuaj fiber ntau GI qis dua thiab nqus tau qeeb dua, maj mam tso tawm lub zog.
5. Cov khoom noj uas tsis muaj cov fiber ntau hauv GI muab ntau lub zog, tab sis yog tias koj tsis siv nws, ua lub neej kev ua kom nyob qis qis, tom qab no lub zog no hloov mus ua rog.
6. Kev nquag noj cov khoom lag luam nrog GI ua rau lub cev zom zaub mov tsis haum. Pheej pheej nce thaj suab thaj kom cov tshaib plab ntxiv.

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

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:

1. cov khoom noj yog nqus tau qeeb, qab zib qib nce thiab poob qis dua, thiab tsis yog spasmodically,
2. 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,
3. siv rau hauv cov khoom noj tsis tshua muaj glycemic Performance index cov zaub mov tuaj yeem txo qhov hnyav
4. siab glycemic Performance index cov zaub mov muaj txiaj ntsig tsuas yog kev ncaws pob thiab cov neeg siv zog ua haujlwm lub cev.

Kev kwv yees GI ntsuas qhov sib txawv ntawm cov khoom lag luam

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.

Qhov zoo thiab tsis zoo ntawm qib qis lossis siab glycemic index khoom

Kev Metabolic tsis zoo ntawm Cov Khoom Muag Khoom GI Siab

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

1. mus rau replenish lub zog expended,
2. rau cov nqaij glycogen khw muag khoom noj
3. rau kev xav tau kev zam thaum tsis muaj lub zog.
4. 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.

Cov zaub mov GI siab puas ua rau muaj kev phom sij?

• Nrog kev noj cov zaub mov tas mus li nrog GI siab, qib ntawm cov piam thaj hauv cov ntshav yog ib txwm khaws cia hauv ib qib siab. Noj tej yam qab zib lossis siab kawg hauv cov xuaj moos hauv ib nrab-teev, txawm tias tsuas yog ib khob dej qab zib nrog cov piam thaj, khaub noom, ncuav qab zib, yob lossis cov txiv ntoo qab zib, cov piam thaj yuav nce ntau ntxiv.
• Lub cev teb los ntawm txo qis hauv insulin ntau lawm. Muaj ib qho teeb meem ntawm metabolic, uas yog qhia nyob rau hauv lub tsub zuj zuj ntawm phaus ntxiv. Qhov tseeb yog hais tias nrog ib tug tsis muaj cov insulin, cov piam thaj tsis tuaj yeem nkag mus rau hauv cov leeg nqaij, txawm tias thaum lub sijhawm no lub cev xav tau nws.
• Unspent Zog Stocks xa rau ciatso rau hauv daim ntawv ntawm quav ntawm lub plab, sab thiab lub duav.
• Hauv qhov no, nws yuav zoo li, muaj kev noj haus tsis tu ncua, ib tus neeg hnov ​​kev tshaib plab, tsis muaj zog, sim ua kom tau lub zog, nws noj ntau dua thiab ntau dua. Lub plab yog overstretched, tab sis saturation tsis tuaj.

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 glycemic index tsawg puas pab tau tiag tiag?

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 zaub mov nrog lub glycemic tsawg. Zawv zawg rooj.

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.

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.

Glycemic Tsawg

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,