Yuav ua li cas kom qis glycemic Performance index ntawm cov zaub mov, qhob cij thiab zaub?

Cia peb xub nkag siab qhov glycemic index yog dab tsi. Daim ntawv qhia glycemic qhia txog cov nyhuv rau tib neeg cov ntshav qab zib. Raws li, qhov ntau dua glycemic qhov ntsuas ntawm qhov khoom, qhov ntau dua cov piam thaj hauv ntshav yuav dhau los, thiab rov ua haujlwm dua.

Yuav ua li cas kom qis glycemic Performance index? Hauv cov khoom noj khoom haus tshuaj noj haus, muaj qee cov txheej txheem kev ua zaub mov uas tso cai rau koj kom qis glycemic index ntawm cov zaub mov.

Yuav luag txhua qhov koj nyiam cov hmoov txhuv nplej siab - qos yaj ywm, qhob cij, nplej zom, txiv hmab txiv ntoo uas qab zib, cov khoom qab zib, thiab lwm yam muaj cov glycemic siab.

Xav txog hmoov txhuv nplej siab. Nws suav nrog ob qho: amylose thiab aminopectinCov. Amylose yog ib txoj saw ntev nrog ntshav qabzib hlaws dai ntawm nws. Aminopectin zoo ib yam li amylose, tab sis muaj ceg ntxiv.

Vim tias amylose thiab aminopectin, uas nyob hauv cov saw hlau, qabzib maj mam muab rho tawm los ntawm cov khoom lag luam. Yuav ua li cas kom qis glycemic Performance index - sim ua kom cov saw hlau cov ntaub ntawv kom tsis tu ncua!

Piv txwv li, aminopectin raug rhuav tshem los ntawm kev npaj cov khoom hauv dej kub thiab tawg rau hauv cov hlaws qabzib. Yog li ntawd, ib qho yuav tsum siv zog los tswj amylose hauv kev ncaj ncees: ntau amylose hauv cov khoom lag luam muaj hmoov txhuv nplej siab, qis dua nws cov glycemic index.

Yuav ua li cas kom qis glycemic index ntawm qos yaj ywm? Nws raug nquahu kom tsis txhob txiav cov qos yaj ywm (txoj kev no koj twb tau tawg cov saw), thiab ua noj hauv lawv cov khaub ncaws lossis muab ci rau hauv qhov cub. Lub glycemic Performance index ntawm qos yaj ywm hauv qhov kev kho cua sov yog txo los ntawm 10-15 units.

Yuav ua li cas kom qis glycemic Performance index ntawm porridge? Porridge yuav tsum tau siav tsis yog los ntawm kev ua mov ci, tab sis los ntawm cov nplej, piv txwv li, oat flakes los hloov oat groats.

Yuav ua li cas kom qis glycemic Performance index ntawm nplej zom? Ua ntej, cov nplej zom hauv koj cov zaub mov yuav tsum tau ua los ntawm cov nplej durum, thiab qhov thib ob, koj yuav tsum ua zaub mov rau lawv li 8 feeb kom lawv tuav lawv qhov ceev (Al dente). Yog li, fiber ntau khaws cia rau hauv cov nplej zom, uas tiv thaiv kev rhuav tshem ntawm cov saw hlau ntawm amylose thiab aminopectin. Qhov no tso cai rau koj kom txo cov ntshav qabzib mus rau hauv cov ntshav.

Ua ntawm cov nplej zom - 100-150 grams.

Yuav ua li cas kom qis glycemic Performance index ntawm dumplings? Ntawm no koj yuav tsum tau ua raws li hauv qab no: ua noj dumplings, thiab tom qab ntawd txias. Ua ntej noj mov, cia li rov rhaub dua. Nws tsis yog qhov xav tsis thoob, tab sis hom no kuj tseem txo cov glycemic index ntawm cov zaub mov no.

Yuav ua li cas kom qis glycemic Performance index ntawm qhob cij? Thawj qhov koj yuav tsum paub yog noj zaub mov zoo dua txhua lub ncuav. Tab sis yog tias koj xav noj lub ncuav dawb, muab tso rau hauv lub freezer li 15-20 feeb, thiab tom qab ntawd noj ib txwm!

Lub glycemic Performance index ntawm overripe txiv hmab txiv ntoo yog tseem siab, yog li ntawd tsuas muaj ib txoj cai: noj txiv hmab txiv ntoo yuav tsum yog ntawm ib txwm paub tab.

Yuav ua li cas kom qis glycemic index ntawm cov khoom qab zib? Noj cov ncuav qab zib tsis yog nrog tshuaj yej, tab sis nrog qee yam khoom noj qaub-mis, xws li kefir. Tsuas tsis txhob haus cov kua mis yogurt! Proteins thiab cov rog uas muaj nyob hauv kefir qeeb cov txheej txheem ntawm cov piam thaj mus rau hauv cov ntshav.

Ib txoj hauv kev los txo qis glycemic index ntawm cov khoom noj yog siv cov tshuaj fiber nyob hauv cov khoom noj cog!

Los ntawm txoj kev, bran yog qhov zoo tshaj plaws ntawm fiber ntau. Ceg pab rau kom poob phaus. Yuav ua li cas coj bran rau poob phaus?

Tus paub zoo Gennady Malakhov los ntawm Channel One tau sau hauv nws phau ntawv: yog tias koj xav noj ib qho ncuav thiab tsis muaj roj, koj yuav tsum noj ib feem ntawm cov zaub ntsuab ntsuab ua ntej khoom qab zib!

Qos yaj ywm, nplej zom ua haujlwm nrog kev pabcuam ntawm cov zaub xam lav tiv thaiv cov hmoov txhuv nplej siab thiab tiv thaiv cov saw hlau ntawm txhawm! Thiab qhov no raws li txo cov glycemic Performance index ntawm cov khoom.

Lub ntsiab lus ntawm glycemic Performance index

Feem ntau ntawm cov khoom noj uas noj los ntawm tib neeg, ntxiv rau qhov calories, nws muaj nws tus kheej glycemic index. Thaum lub sij hawm kev zom, carbohydrates tig mus rau hauv qabzib - cov suab thaj yooj yim. GI cuam tshuam rau cov ntshav qab zib tom qab noj mov.

Cov tshuaj insulin, uas tsim tawm los ntawm cov txiav ntshav, nqa ib qhov txiaj ntsig ntawm cov piam thaj mus rau lub hlwb kom tsim lub zog. Dhau li ntawm cov piam thaj yog khaws cia cov ntaub so ntswg adipose rau kev siv tom qab. Qhov ntau dua ntawm glycemic Performance index, qib siab dua hauv qib ntawm cov piam thaj hauv ntshav, ntxiv rau cov tshuaj insulin. Yog li, qib GI ncaj qha cuam tshuam rau cov lej ntawm cov phaus ntxiv.

Qib siab ntawm cov insulin tsis tsuas yog pab txhawb kev ua kom muaj cov piam thaj raws li cov rog, tab sis kuj txwv nws qhov kev siv rau lub zog, txij li kev ua haujlwm ntawm cov enzymes uas zom cov rog yog suppressed.

Lub zog cov tshuaj insulin tsis tso cai muab cov rog hlawv mus rau lub cev txawm tias hais tias lub cev ua kom lub cev rog ntau ntxiv. Kev ua haujlwm ntawm cov kua dej yog los tswj cov ntshav qabzib kom ntau.

Nrog cov ntshav qabzib ntau ntau, cov nyiaj ntawm norepinephrine, uas yog, kev nyuaj siab hormone nce. Qhov no yog qhia nyob rau hauv ib tus neeg lub siab xav noj cov khoom muaj calorie ntau. Tom qab noj GI cov khoom lag luam siab, kev tshaib plab yuav muaj kev xav zoo tshaj li qhov tsawg GI khoom.

Yuav luag txhua tus neeg muaj cov tshuaj insulin kom ntau, uas feem ntau ua rau cov rog dhau mus.

Glycemic Index

Kev ntsuas lub cev nyhav yog qhov muaj nuj nqis uas qhia kev sib haum ntawm lub cev nyhav rau tib neeg qhov siab. Yog li, nws muaj peev xwm to taub tias qhov hnyav yog qhov qub lossis yog tias xav tau kev noj zaub mov.

BMI tuaj yeem xam tau ntawm nws tus kheej siv tus qauv I = m / h2, qhov twg:

• m - lub cev hnyav hauv phaus,
• h2 - kev loj hlob hauv meters.

Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv tau pom zoo rau qee cov qauv rau cov lej glycemic. Qib Theem:

1. qes: txog 55,
2. nruab nrab: 56 txog 69,
3. siab: los ntawm 70 txog 100.

Ib qho ntawm 60 txog 180 rau ib hnub yog suav tias tsis muaj dab tsi. Ua raws li BMI, qhov niaj hnub niaj hnub ntawm GI raug txiav txim siab, kev hloov pauv uas tsis tsim nyog:

• txog li 80 phaus: 30 - 40,
• los ntawm 80 txog 120 kilo: 20 - 30,
• los ntawm 120 txog 180 kilo: 18-20.

Qhov uas neeg to taub yuam kev heev

Feem ntau cov neeg uas xav kom poob phaus mus rau ntau cov zaub mov noj. Txiv mab txiv ntoo mono-cov khoom noj muaj ib qho kev ua lag luam loj, uas yuav tsum tau noj thoob plaws hauv lub sijhawm, thiab feem ntau, hauv cov khoom siv tsis dhau, muaj qhov siab ntawm cov chaw muaj txiaj ntsig.

Cov pluas noj tuaj yeem yog:

Ua ntej xaiv mono-zaub mov noj rau koj tus kheej, nws tsis txaus kom tau txais kev paub tsuas yog cov calorie cov ntsiab lus ntawm cov khoom lag luam.

Lub glycemic Performance index ntawm ib yam khoom tsis yog ib txwm zoo sib xws hauv calories. Muaj qee kis, lawv muaj cov ntsiab lus rov qab kiag li. Piv txwv li, koj tuaj yeem rov qab ib lub txiv ntsej muag, uas nws cov ntsiab lus hauv calorie tsawg heev, tsuas yog 40 kcal ib 100 g, tab sis qhov glycemic index tau sib xws rau 75 (nrog ntau ntawm 100).

Txawm hais tias nws cov ntsiab lus tsis tshua muaj calorie, cov dib tsis tuaj yeem raug ntaus nqi rau cov khoom lag luam nrog GI tsawg. Qhov no txhais tau tias kev noj nws ntau hauv cov ntshav yuav ua rau muaj kev cuam tshuam ntawm cov insulin thiab dhia hauv qabzib hauv cov ntshav. Yog li, cov nyiaj rog yuav tshwm sim, uas yuav nyuaj rau koj ua kom tiav.

Txawm li cas los xij, nws tsim nyog sau cia tias cov txiv ntseej muaj tsawg dua 5% carbohydrates, uas txuag cov khoom lag luam los ntawm kev nkag mus rau nws hauv cov npe ntawm undesirables.

Xws li ib qho me me ntawm carbohydrates compensates rau GI siab.

Tsawg dua glycemic Performance index

Txhawm rau nrhiav kom paub cov khoom noj twg yuav tsum tau noj ntau dua, thiab tsawg dua, koj yuav tsum siv lub rooj tshwj xeeb uas qhia GI rau txhua yam khoom. Cov khoom noj uas muaj GI tsawg qeeb ua rau qhov nqus ntawm cov piam thaj hauv cov ntshav, ua rau lub siab ntev dua thiab tsis muaj cov rog sai.

Txiv tsawb, mov ci, thiab lwm yam zaub mov GI siab ua rau qab zib, thiab yog li cov tshuaj insulin. Yog li, rhuav tshem ntawm cov rog (i.e. lipolysis) yog suppressed thiab cov rog tshiab ua ke.

Fiber ntau thiab lwm yam kev noj haus muaj txiaj ntsig zoo rau cov neeg muaj ntshav qab zib. Nws raug muag raws li kev cais ntxiv. Nws tuaj yeem raug txuas ntxiv rau:

Yog tias tag nrho cov nplej thiab txiv hmab txiv ntoo nrog cov fiber ntau hauv cov khoom noj, qhov ntxiv tsis tas yuav tsum muaj.

Cov khoom noj muaj rog yog lub ntsej muag paub yaim ntau dua. Nws yog qhov zoo dua rau kev sib tov nrog porridge nrog roj, tab sis tsis txhob siv nws ntau dua 20 g. Salad nrog zaub tshiab yuav tsum muab ntxiv rau cov zaub mov uas muaj carbohydrate.

Cov zaub mov txias kuj tseem tsis pom tseeb sai sai los ntawm lub cev. Piv txwv li, kev nqus ntawm cov dej khov yog qeeb dua li ntawm lwm qhov khoom qab zib.

Cov hmoov nplej zoo tshaj yuav tsum tau hloov nrog cov hmoov nplej uas yog whole-grain, los sis yog cov hmoov nplej dawb lossis tev tawv tag nrho. Tshwj xeeb, muaj:

Maj mam zom cov khoom uas ua los ntawm cov nplej durum. Koj tuaj yeem yuav cov khoom noj ntxhib uas muaj cov tshuaj muaj txiaj ntsig zoo, xws li flax noob.

Lub glycemic index ntawm qos yaj ywm yuav hloov qis dua yog tias tsis txiav, tab sis ci hauv qhov cub lossis ua noj hauv lawv cov khaub ncaws. Thaum kho cov cua sov los ntawm cov hau kev no nws raug txo los ntawm 15 units.

Glycemic Performance index ntawm cereals kuj tuaj yeem raug txo kom tsawg. Qhov txiaj ntsig ua kom tiav yuav tiav yog tias koj tsis yuav khoom mis nyuj, tab sis siv cov nplej kom ntau. Los ntawm txoj kev, buckwheat, oatmeal thiab barley porridge nrog cov ntshav qab zib muaj txiaj ntsig tshaj plaws.

Nws tseem yuav tsum tham txog yuav ua li cas txo glycemic index ntawm cov nplej zom. Tsuas yog macaroni los ntawm durum nplej yuav tsum muaj nyob rau ntawm cov zaub mov; lawv muab rhaub kom ntev li yim feeb los tswj qhov ceev.

Tsuas yog nrog kev ua noj ua haus maj mam tuaj yeem ua cov fiber ntau tiv thaiv los tiv thaiv kev puas tsuaj ntawm aminopectin thiab amylose. Nyeg, qhov no yuav ua rau nws qeeb rau qab zib kom nkag rau cov ntshav. Ib qho ntawm cov khoom no yuav tsum tsis pub ntau tshaj 150 g.

Lub glycemic Performance index ntawm dumplings poob qis vim ua noj thiab txias. Ua ntej noj mov, dumplings tuaj yeem tsuas yog ua kom sov. Qhov no yuav zoo li xav tsis thoob, tab sis qhov no yog tib txoj kev los txo qis glycemic index ntawm dumplings.

Txog rau cov khoom lag luam bakery, cov kws kho mob pom zoo xaiv cov kev xaiv cov tseem grain. Yog tias koj xav noj ib co qhob cij dawb, nws zoo dua rau hauv qhov chaw tso rau hauv lub freezer rau ib nrab ib teev, thiab tom qab ntawd maj mam noj nws. Hauv qhov no, nws GI hloov pauv rau qhov qis dua.

GI ntawm cov txiv hmab txiv ntoo uas twb dhau lawm yog ib txwm muaj siab heev. Muaj ib txoj cai: noj txiv hmab txiv ntoo tsuas xav tau kev loj hlob ib txwm, tom qab ntawd qhov ntsuas yuav tsis hloov.

Coob tus neeg nyiam txog yuav ua li cas glycemic Performance index poob qis thaum noj khoom qab zib nrog ib qho khoom lag luam. Txhawm rau ua qhov ntsuas nrog cov coefficient tsawg, nws zoo dua yog siv cov khoom qab zib tsis yog nrog tshuaj yej, tab sis nrog cov khoom noj qaub-mis, piv txwv li, kefir.

Nws yuav tsum raug sau tseg qhov tsis txaus siab ntawm kev noj cov kua mis yogurt. Qhov piam thaj hauv cov ntshav hauv lub cev tseem tuaj yeem txo los ntawm kev siv kefir los yog tsis muaj piam thaj.

Koj tuaj yeem txo qis glycemic Performance index los ntawm kev ntxiv rau cov khoom lag luam:

Txo GI ua rau nws ua rau nws muaj peev xwm los txuas cov carbohydrates thiab cov nqaijrog. Cov carbohydrates tso cai rau cov protein ua kom zoo dua, thiab cov protein ua rau maj mam nqus cov suab thaj rau hauv cov ntshav.

Ib qho qis tuaj yeem yog, yog tias koj muab cov khoom qab zib nrog cov khoom noj siv mis. Qhov ntxim siab, cov dej khov dej khov muaj qhov ntsuas qis dua li chocolate, thaum ob qho khoom muaj cov ntsiab lus qab zib.

Tus kws tshaj lij hauv cov yeeb yaj kiab hauv tsab xov xwm no yuav qhia koj ntau ntxiv txog glycemic index.

Qhov tseem ceeb yog tam sim no nyob rau ntawm glycemic Performance index ntawm cov khoom noj hauv cov khoom noj khoom haus. Tab sis feem ntau cov khoom noj uas muaj glycemic tsawg hloov pauv lawv qhov ntsuas nce raws ntau yam.

Koj puas xav yuag? - Nco ntsoov xyuas cov kab lus.

M. Montignac ntseeg li ntawd glycemic Performance index zaub mov noj lub luag haujlwm tseem ceeb yog tias tus neeg xav kom poob ceeb thawj.

Cov khoom noj carbohydrates feem ntau yog cov nyom carbohydrates. Lawv suav nrog cov hmoov txhuv nplej siab thiab zwm rau cov qeb ntawm cov hmoov txhuv nplej siab, uas tau muab faib ua plaub pawg:

Cov pab pawg cov hmoov txhuv nplej siab

Kev zom pib hauv lub qhov ncauj nrog kev zom thiab txuas ntxiv - tom qab dhau los ntawm lub plab - hauv plab hnyuv me.
Qhov nce ntawm glycemia qhia txog qhov nqus piam thaj ntau ntau thiab vim li no kev zom ntawm cov hmoov txhuv nplej siab tshwj xeeb .
Qhov loj dav no raug ntsuas ntawm ib qho txiaj ntsig ntawm glycemic indices.

• Kev soj ntsuam tau pom tias nrog tib tus txiv neej cov carbohydrates, ib qho kev nce hauv cov ntshav qab zib tau ntau sib txawv.
• Qhov laj thawj rau qhov no yog tias ib feem ntawm cov hmoov txhuv nplej siab hauv cov zaub mov tsis zom. Qhov no ua rau ntau dua lossis tsis muaj zog nqus ntawm cov hmoov txhuv nplej siab.

Ntau lub sijhawm ua lub luag haujlwm rau lub zom ntawm hmoov txhuv nplej siab, cov nyhuv ntawm cov ntshav qabzib ntau yog ntsuas los ntawm glycemic index.

Cov qauv hmoov txhuv nplej siab

Hmoov txhuv nplej siab muaj ob yam sib txawv:

• amyloses
• thiab amylopectin.

Lawv tuaj yeem cuam tshuam nrog cov rog, cov protein, fiber thiab cov kab kawm (vitamins, minerals).
Qhov piv ntawm amylose rau amylopectin yog qhov tseem ceeb rau cov khoom siv metabolizing ntawm cov hmoov txhuv nplej siab thiab lawv cov kev cuam tshuam rau tib neeg lub cev.
Qhov sib piv ntawm amylose / amylopectin tuaj yeem sib txawv heev los ntawm ib tsev neeg botanical rau lwm tus, tab sis kuj los ntawm ib hom tsiaj mus rau lwm tus hauv tsev neeg.

Cov hmoov nplej pob kws hmoov nplej feem ntau muaj li ntawm 15 txog 28% amylose.
Txawm li cas los xij, qee hom pob kws muaj tsawg dua 1% amylose (pob zeb waxy, cov khoom siv uas tau siv ua cov thickeners hauv kev lag luam khoom noj). Lwm hom pob kws, ntawm qhov tod tes, muaj li ntawm 55% mus rau 80% amylose, tab sis tsis tshua muaj kev cog qoob loo, vim tias cov txiaj ntsig poob qis nrog cov ntsiab lus amylose ntau ntxiv.
Cov Tub Ntxhais Hnub Qub (piv txwv li, cov qos yaj ywm) muaj cov ntsiab lus amylose qis dua (17% txog 22%).
Taum starches, ntawm qhov tod tes, muaj cov ntsiab lus amylose ntau dua (ntawm 33% mus rau 66%).

Dab tsi nce glycemic Performance index ntawm cov khoom

Lub glycemic Performance index ntawm cov khoom noj hmoov txhuv nplej siab nyob ntawm ntau yam:

I. Tus piv ntawm amylose / amylopectin

Thaum cov hmoov txhuv nplej siab nrog dej ntau dhau, nws tus qauv hloov pauv. Granules ntawm cov hmoov txhuv nplej maj mam nqus dej thiab swell. Ib feem ntawm amylopectin hloov mus rau hauv kev daws teeb meem. Thaum cov cua sov txuas ntxiv, ib feem ntawm amylose kuj hla mus rau hauv kev daws teeb meem.
Qhov tshwm sim yog ntau dua los yog tsis muaj zog viscosity ntawm kev ncua. Qhov no yog txheej txheem hmoov txhuv nplej siab gelatinization.
Qhov qis dua ntawm cov ntsiab lus amylose, qhov muaj zog ntawm gelatinization thiab hloov ua lwm yam .
Cov hmoov txhuv nplej siab ntau dua gelatinizes, qhov zoo dua nws tuaj yeem nrog alpha-amylases (kev zom cov zaub mov rau cov hmoov txhuv nplej siab) thiab ntau dua cov glycemic index ntawm cov khoom.
Qhov amylose tsawg dua hauv cov hmoov txhuv nplej siab, nws qhov siab dua glycemic index. Thiab cov ntsiab lus siab dua ntawm amylose, tsawg dua cov hmoov txhuv nplej siab thiab qis dua nws cov glycemic index.

Tam sim no yooj yim to taub vim li cas glycemic qhov ntsuas ntawm cov qos yaj ywm nrog cov ntsiab lus amylose tsawg heev yog siab.
Lentils, ntawm qhov tod tes, muaj cov ntsiab lus amylose siab thiab muaj qhov glycemic qis heev.
Ib qho piv txwv los kuj tau nthuav thiab. pob kws.
Caj pob kws yuav luag tag nrho cov amylose thiab tsis muaj nuj nqis los ntawm kev lag luam khoom noj khoom haus vim yog muaj cov viscosity siab ntawm nws cov hmoov txhuv nplej siab. Qhov no yog siv los ua kom txiv hmab txiv ntoo tuaj yeem tuab thiab khaws cia nthuav tawm cov zaub mov hauv kaus poom hauv cov thawv lossis cov khoom noj khov. Hauv cov npe ntawm cov khoom xyaw, nws tau teev hauv qab lub cim pob kws hmoov txhuv nplej siab.
Lub glycemic Performance index ntawm waxy pob kws muaj nqi ntau heev (yuav luag 100).

II. Cov txheej txheem thev naus laus zis thiab cov thermal ua cov khoom lag luam khoom noj

Lub peev xwm ntawm cov khoom lag luam kom nqus noo thiab nqus tau rau cua sov nce glycemic Performance index ntawm cov zaub mov. Piv txwv li, cov carrots nyoos muaj glycemic Performance index ntawm 20. Thaum nws tau hau hauv dej, qhov ntsuas pib nce mus rau 50.
Qee cov txheej txheem kev lag luam ua rau ntau qhov kev tso tawm ntau, piv txwv li, kev tsim cov flakes (mashed qos hmoov, pob kws flakes lossis khi xws li hloov cov hmoov txhuv nplej siab thiab dextrinized hmoov txhuv nplej siab).
Cov hau kev no nce glycemic Performance index (85 rau pob kws flakes, 95 rau mashed qos yaj ywm, 100 rau hloov cov hmoov txhuv nplej siab). Ntxiv rau, paj kws thiab noob hnav tau muaj glycemic Performance index 15-20% siab dua pob kws lossis nplej.

III. "Daim ntawv tshaj tawm" txo cov glycemic index

Tseem muaj kev txheej txheemnyob rau hauv uas cov txheej txheem ntawm o thiab gelatinization ntawm hmoov txhuv nplej siab tiv thaiv: piv txwv li, "muab tshuaj pom tseeb" ntawm durum nplej. Thaum lub grain extruded, nws yog rhuab thiab ib zaj yeeb yaj kiab tiv thaiv yog tsim, uas ua rau cov txheej txheem ntawm cov nkev yaj ntawm cov hmoov txhuv nplej siab thaum ua noj.
Spaghetti thiab qee hom nplej zom yog "pasteurized", uas yog, extruded hauv qab muaj zog. Ravioli, lasagna thiab nplej zom tshiab tau txiav los ntawm lub khob noom cookie thiab yog li muaj cov glycemic siab dua, txawm hais tias lawv tau ua los ntawm tib lub durum nplej.
Nws yog qhov ua tau los tsim cov khoom lag luam los ntawm ib hom hmoov nplej, glycemic index ntawm qhov uas tuaj yeem sib txawv heev (ravioli 70, spaghetti 40).
Ua noj nplej zom tseem cuam tshuam rau qhov kawg glycemic index.
Yog tias spaghetti al dente yog siav (tsis pub ntau tshaj 5 feeb), tom qab ntawv glycemic tseem tsis hloov. Yog tias nplej zom siav rau 20 feeb, qhov ntsuas yuav nce ntxiv, vim cov txheej txheem cov hmoov txhuv nplej siab ceev nrawm.

Extrusion (los ntawm lig Lat. Extrusio - ejection) - thev naus laus zis los ntawm kev muab cov khoom los ntawm kev yuam cov yaj ntawm cov khoom lossis tuab lo los ntawm kev ua lub qhov. Hauv kev lag luam khoom noj (nplej zom, noodles, pob kws pob kws, thiab lwm yam), los ntawm kev yuam cov khoom tuaj pwm los ntawm moulding lub taub hau ntawm lub taub hau ntawm extruder.

IV. Retrograde: Kev Rov Ua Nkag Nkag Hauv Cov Txheej Txheem

Qhov kev npaj ntawm cov hmoov txhuv nplej siab ua rau gelatinization. Yog tias cov hmoov txhuv nplej siab txias, nws yuav hloov dua.
Amylose thiab amylopectin macromolecules nyob rau hauv cov gel yog maj mam rov ua dua. Qhov tshwm sim no hu ua rov hais dua, i.e. ntau dua lossis tsawg dua rov qab mus rau yav dhau los qauv molecular. Kev ntsuas ntawm retrograde nce nrog nce sijhawm thiab qis qis kub.

• Yog tias lub tshuab nqus ntim uas muaj cov hmoov txhuv nplej siab tau khaws cia ntev ntev ntawm qhov kub thiab txias (5 ° C), qhov no ua rau kom rov ua haujlwm.
• Tib yam tshwm sim thaum qee cov khoom lag luam qhuav. Lub khob cij qub muaj cov dej noo tsawg dua li cov ncuav ci tshiab, thiab yog li ua rau lub ntsej muag liab ntawm cov hmoov txhuv nplej siab. Qhov no tseem tshwm sim thaum ci khob cij.

Txawm hais tias retrograde tsis ua rau kev thim rov ua tiav ntawm gelatinization, glycemic index cuaj kaum poob qis. Yog tias koj noj spaghetti (txawm tias "dawb" spaghetti) al hniav, thiab tom qab ntawv lawv laj tawm thiab los ntawm lawv lawv npaj zaub xam lav, tom qab ntawd lawv muaj glycemic index ntawm 35.
Nws tuaj yeem xaus lus tias glycemic qhov ntsuas ntawm ib hom khob cij nws txawv nyob ntawm seb lub khob cij tshiab los ntawm qhov cub tseem sov li cas, qhuav lawm lossis toog.
Ib yam li ntawd, peb tuaj yeem suav tias qhov ntawd qhob cij khov thiab tom qab ntawd zom ntawm chav tsev kub qhov kev txo qis txig thawj qhov glycemic index ntawm lub khob cij.

Cov lentils ntsuab muaj qis glycemic Performance index dua li cov lentils ua tshiab. Yog tias nws tau muab cia rau hauv lub tub yees rau tsawg kawg 24 teev ua ntej noj, nws GI poob rau 10-15. Qhov ntau amylose thawj cov hmoov txhuv nplej siab muaj, qhov ua tau zoo dua yog rov qab ua tiav.
Rog ntxiv rau gelatinized hmoov txhuv nplej siab qeeb qeeb qeeb retrograde.
Tsis tas li ntawd, rov qab muaj cov hmoov nplej rov qab, uas yog rov kho dua, poob qee qhov ntawm nws lub peev xwm zoo. Ib feem (kwv yees li 10%) ntawm retrograde cov hmoov txhuv nplej siab hloov mus ua dua thaum tshav kub kub. Ua li no kev rov xyaum carbohydrate tom qab cia rau hauv lub txias pab txo qis glycemic Performance index.

Cov hmoov nplej ntuj tsim tsis tau tsuas yog pom hauv cov zaub nyoos. Muaj qee kis, nws yuav nyob hauv daim ntawv no tom qab ua noj, yog tias cov lus qhia hauv cov dej hauv qhov khoom tsis txaus rau kev ua tiav ntawm cov hmoov txhuv nplej siabCov. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov ncuav ci thiab cov khaub noom shortbread, qhov twg cov qauv ntawm cov hmoov txhuv nplej siab tseem yog ib feem khaws zoo tom qab ci. Qhov no ua rau qhov txo qis hauv glycemic Performance index piv rau cov hmoov tshauv uas gelatinize (piv txwv li, cov nqaij cij).

Qhov no kuj piav qhia txog qhov txo qhov gelation thaum muab cub thiab muab cub, qhov ntawd yog, hauv kev ua noj ua haus uas cov nyhuv ntawm cov dej muaj qis dua thaum npau hauv dej.

Qee cov carbohydrates cov ntsiab lus protein ntau tej zaum yuav ua rau txo qis hydrolysis (rhuav tshem cov tshuaj sib txuas nrog dej nqus) ntawm cov hnub qub, uas txo cov glycemic index.
Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov khoom siv siav, tshwj xeeb yog nplej zom.
Lub xub ntiag ntawm gluten ua rau qeeb ntawm txoj haujlwm ntawm cov zom amylases, uas, nyeg, txwv kev nqus ntawm cov piam thaj.
Ib yam ntxiv cov ntsiab lus fiber ntau hauv cov hmoov txhuv nplej siab tuaj yeem txo qhov kev txiav txim ntawm cov zom amylases thiab, yog li, txo cov ntshav qabzib.

Ua ntej txhua yam, soluble kev noj haus fiber ntau (uas feem ntau pom muaj nyob hauv cov khoom siv hauv legumes, zoo li hauv oats) muaj qhov cuam tshuam ncaj lossis tsis ncaj rau ntawm kev txo cov piam thaj resorption thiab, yog li, qis glycemic index ntawm cov hmoov txhuv nplej siab.

VI. Loj Hlob

Lub glycemic Performance index ntawm cov txiv ntoo hmoov txhuv nplej siab nce nrog kom loj hlob theemCov. Qhov no yog qhov tseeb tshwj xeeb tshaj yog rau cov txiv tsawb (thiab ntau txiv apples tsawg dua).

Cov txiv tsawb ntsuab muaj qhov qis glycemic index (txog 40), uas nce ntau nrog cov txheej txheem ripening (65), vim tias cov hmoov txhuv nplej siab tau zoo dua nrog kev loj hlob tiav. Tib yam tshwm sim yog tias txiv tsawb ntsuab yog cov txheej txheem ua kom sov.
Cia Qee cov khoom lag luam, tshwj xeeb tshaj yog qos yaj ywm, ua rau kev nce hauv glycemic Performance index, vim tias GI hloov pauv ntawm txoj kev "laus" ntawm cov khoom.

V. Ntu Cov Cawv / Qhov Nruab Nrab ntawm Kev Sib Tsoo

Yog cov hmoov txhuv nplej siab nplawm, cov pob me me ntawm cov hmoov txhuv nplej siab pab rau cov hydrolysis ntawm cov hmoov txhuv nplej siab. Qhov no, nyeg, nce glycemic Performance index.
Yeej, qhov no siv rau cov nplej, uas yog zom ua hmoov.
Tsis tas li, nplej hmoov muaj dua glycemic Performance index dua mov.
Cov nplej siv ua av ntawm pob zeb zeb pob zeb los ntxhib hmoov av. Nws tau coarsely sieved ua ntej kev ua ntxiv mus, tab sis cov hmoov nplej yuav tsis sib txawv. Lub glycemic Performance index ntawm lub npe hu ua "qhob cij dawb" muaj li ntawm 60 txog 65, uas tseem siv tau.
Cov qhob cij tau tsim tshwj xeeb los ntawm ntuj sourdough pab txo qis glycemic.
Cov khob cij ua los ntawm cov nplej ua ntau, muaj nplua nuj nyob hauv fiber ntau thiab protein, muaj qis glycemic index (ntawm 35 txog 45).

Nrog kev tsim kho tshiab ntawm cov roj zeb cylindrical xyoo 1870, kev tsim cov hmoov dawb ua ntej mus rau sab hnub poob, thiab tom qab ntawd mus rau tag nrho lub ntiaj teb. Qhov kev tawm tswv yim tshiab no, tau pom tias "kev nce qib", txawm hais tias nws ua rau txo qis ntawm cov zaub mov zoo hauv cov khoom lag luam bakery.
Ua tsaug ntau tshaj kev sib tsoo tshuab, cov hmoov nplej tau dhau los ua "zoo dua" hauv cov lus hais. Txawm li cas los xij, los ntawm kev xav ntawm lub cev, qhov no txhais tau tias muaj fiber ntau, muaj protein tsawg dua thiab muaj cov ntsiab lus (cov vitamins, minerals, cov roj ntsha tseem ceeb) thiab cov khoom me me.
Yog li ntawd, lub glycemic Performance index ntawm cov khoom noj ua los ntawm cov hmoov nplej no tau siab.

Yog tias koj nyeem kab ntawv no thiab tsis nkag siab txhua yam, tsis txaus ntshai - Tam sim no peb yuav piav lub ntsiab lus uas tau hais lawm thiab tawm cov ntsiab lus.

Dab tsi nce glycemic Performance index ntawm cov khoom

1. Ntau hom carbohydrates yuav tsum tau muab rau hauv tus account, vim tias tsis tsuas yog "hmoov txhuv nplej siab", tab sis ntau "starches".
2. Starches yog pib qhov txawv los ntawm lawv cov qauv tsim qauv (amylose / amylopectin piv), nrog rau cov ntsiab lus thiab kev sib xyaw ntawm cov as-ham (protein, kev noj haus fiber ntau).
3. Cov yam ntxwv ntawm starches raug cuam tshuam los ntawm dej, txias lossis cua sov, nrog rau yam tseem ceeb ib ntus.
4. Cov khoom noj tau hloov kho los ntawm ib qho lag luam, chav ua noj lossis zaub mov ua raws li glycemic Performance index thiab kev zom zaub mov.

Qhov no yog tshwm sim nyob rau hauv cov coj glycemic nyhuv.

Yog li, glycemic qhov ntsuas ntawm ib qho khoom noj yog qhov txiaj ntsig ntawm ntau yam uas yuav tsum tau txiav txim siab thaum xaiv cov khoom noj cov zaub mov.

Calorie-Oriented Dietetics tsis saib xyuas cov ntsiab lus tshawb fawb tseem ceeb uas tau paub txog ntau dua 15 xyoos. Raws li qhov txiaj ntsig, kev lag luam khoom noj khoom haus tsis tau tsuas yog nthuav tawm cov tsiaj txhu hom kab mob uas ua rau muaj qhov teeb meem loj, tab sis kuj tseem tsim cov txheej txheem kev lag luam rau kev ua, ua noj, thiab khaws cia uas tsis ncaj qha nce cov ntshav ntxiv tom qab noj cov khoom noj niaj hnub no.

Niaj hnub no peb paub hais tias hyperinsulinism yog qhov tshwm sim ntawm cov kev tsis zoo no rau cov metabolism thiab kuj pom qhov tseeb tias ib feem ntau ntawm cov neeg hauv ntiaj teb tau mob nrog kev rog, hom II mob ntshav qab zib thiab ntau cov kab mob plawv.
Lub sijhawm tam sim no tsis pom zoo rau kev pom zoo tias cov neeg siv 50% rau 55% ntawm lub zog xav tau txhua hnub nrog cov khoom noj carbohydrates, yam tsis qhia cov carbohydrates dab tsi lawv yuav tsum haus.

Cov lus pom zoo ntawm kev noj zaub mov tsis tau ua tiav los ntawm cov lus piav qhia uas tso cai rau koj xaiv thiab ua cov carbohydrates raws li lawv cov glycemic index.
Nws raug nquahu kom “tso cai” haus cov khoom faus carbohydrates, uas tsis yog qhov tshwj xeeb tshaj yog qhov cuam tshuam txog kev paub txog kev noj haus ntawm lub cev niaj hnub no.
Cov kws tshawb nrhiav F. Bornet thiab xibfwb G. Slama sau tseg tias "Cov" carbohydrates nyuaj "yuav tsis hloov pauv" tab sis koj yuav tsum paub tias "Qee cov hmoov tshauv thiab cov hmoov nplej muaj ntau dua cov suab thaj yooj yim." piv txwv li, kib kib (GI 95) muaj qhov ua rau muaj ntshav qab zib ntau dua li qab zib (GI 70).

Michelle Montignac yog thawj tus kws qhia noj zaub mov hauv ntiaj teb qhia txog lub tswv yim ntawm glycemic Performance index hauv kev sib txuas nrog cov kev poob phaus.

Hauv 15 lub xyoos dhau los, nws tau qhia hauv txhua qhov kev tshaj tawm nws hloov pauv li cas ntawm kev noj zaub mov noj tau ua rau cov neeg rog rog nce ntxiv hauv 50 xyoo dhau los.

Peb cov poj koob yawm txwv tau noj nyob rau hauv txoj kev uas cov ntshav qab zib sawv tsuas yog tsawg heev (feem ntau yog cov zaub mov muaj cov zaub mov uas muaj cov roj thiab cov roj glycemic tsawg).
Thaum peb hloov mus rau kev noj zaub mov hyperglycemic (feem ntau muaj cov khoom noj ua kua carbohydrates nrog cov ntshav siab thiab siab glycemic Performance index), ntau thiab ntau tus neeg pib muaj kev txom nyem los ntawm cov kab mob metabolic, tshwj xeeb tshaj yog hyperinsulinism, uas yog qhov tseem ceeb hauv kev hnyav nce thiab ntshav qab zib.

Kev paub uas yuav pab koj

Tsis txhob muaj carbohydrates

Lawv cuam tshuam rau cov ntshav qab zib tsuas yog thaum nphav thiab yog li tsis muaj GI, txawm tias qis.

Qhov Cuam Tshuam cuam tshuam Glycemic Index ntawm Cov Khoom

Peb paub tias muaj ntau yam ua rau glycemic index ntawm cov zaub mov.

Hnub no yog tsis tuaj cov pov thawj pom tseeb hauv scientific rau qhov ncaj qha cuam tshuam ntawm kev noj zaub mov kom tsawg GI ntawm kev tiv thaiv cov kab mob rog dhau.
Ntxiv mus, ntau yam ua rau kev cuam tshuam nrog kev siv GI.
Ntau yam ua rau kev hloov pauv ntawm GI khoom.

Cov ntaub ntawv GI rau cov khoom lag luam muab khoom noj feem ntau nws txawv.

1. Cov glycemic index ntawm cov zaub mov rhaub feem ntau yog siab dua cov zaub mov nyoos.

Ob qhov xwm txheej thiab sijhawm thiab kev npaj tos txiav txim siab GI ntawm cov khoom.
Mashed qos yaj ywm, qos yaj ywm thiab ci qos yaj ywm feem ntau muaj GI> 70. Bo qos yaj ywm feem ntau muaj GI

2. Cov khoom xyaw ua noj ua haus muaj lub luag haujlwm: kev noj haus ib txhij los ntawm cov rog lossis ntxhib kev noj haus muaj fiber ntau ua rau cov ntshav qab zib ntau ntxiv thiab txo cov qib GI.

3. Ua thiab ua noj yuav hloov tau GI.

4. Ntxiv rau, muaj qhov sib txawv tus kheej loj hauv GI ntawm qee yam khoom.

Lub glycemic qhov ntsuas ntawm cov zaub mov yog nyob ntawm ntau yam: kev ceev ntawm kev noj zaub mov, feem loj, kev npaj, ntau yam thiab kev paub txog kev ua tiav ntawm cov khoom, nrog rau ib tus neeg, xws li cov khoom noj khoom haus thaum zom, zom, kev cai txee nrog insulin (rau ntau qhov loj, cawv los ntawm insulin rhiab heev).

Science yuav tau ua haujlwm ntawm cov ncauj lus no, tab sis ...

Txawm li cas los xij, qhov pom ntawm nyhav tshaj vim kev noj "Tsis ncaj ncees lawm" carbohydrates, uas yog cov zaub mov muaj GI ntau dua li qab zib, khob cij dawb, thiab qos yaj ywm, txhuv, lossis zaub ntug hauv paus.
Nrog kev noj ntau ntawm cov zaub mov uas tsis tshua muaj GI, koj tuaj yeem ua ntej kom tsis txhob muaj qhov hnyav dua thiab, tej zaum muaj qee yam kabmob.

Zaum no koj thiaj paub lawm ...

Ib qho thiab tib qho khoom - muaj glycemic sib txawv.

1. Ua raws li tus txheej txheem ntawm kev npaj, glycemic index ntawm cov khoom yuav sib txawv.

Qhov no yog vim muaj cov hmoov txhuv nplej siab hauv cov zaub mov. Peb tsis tas yuav nkag siab cov txheej txheem nyuaj uas tshwm sim hauv peb lub cev. Feem ntau, cov khoom noj uas nqus lossis rhaub dej kub muaj cov GI siab dua. Hauv qhov no, al dente paste yog qhov zoo dua rau cov tshuaj txhuam muag.

Lwm cov piv txwv:

Cov zaub ntsuab nyoos (GI = 20) thiab carrots rwj (GI = 50)

Tib yam siv rau freshly npaj thiab khoom noj rhaub. Thaum cov zaub mov sov tuaj, GI rov sawv dua.

2. Kev ua cov khoom lag luam tuaj yeem hloov GI.

Cov txheej txheem thev naus laus zis, xws li, piv txwv li, ntov los sis sib tsoo cov khoom lag luam, lossis ua cov pob kws rau hauv pob kws los yog pob kws zam, cov qos yaj ywm ci, nce GI:

Qos yaj ywm hau (GI = 70) thiab qos yaj ywm mashed (GI = 80)

Mashed qos (tiav cov khoom los ntawm hmoov) (GI = 90)

3. Cov qib ntawm kev loj hlob cuam tshuam rau glycemic index

Ib ntus cov ntsiab lus tseem ceeb ua lub luag haujlwm tseem ceeb, hmoov tsis, tsis muaj ib qho txiaj ntsig zoo, zoo li nrog whiskey (hauv qhov kev paub tias ntev ntev zoo dua). Ntawm no yog ib qho piv txwv rau txiv tsawb nyiam:

Txiv tsawb Unripe (GI = 35) thiab txiv tsawb siav (GI = 55)

4. Qhov zoo ntawm txias

Nws yog qhov zoo dua rau noj khoom noj qab zib txias dua li pasta sov.

Rau kev xyaum

• Txawm hais tias koj qhov kev paub tam sim no ntawm GI cov khoom lag luam, ua raws li cov lus qhia no.
• Noj ntau ntau cov zaub! Miv!
• Noj Taum! Ua noj ntau yam tais diav txhua lub lim tiam.
• Noj cov khob cij nplej, tseem lis txhuv, txhuv xim av, thiab durum nplej zom. Tsis tas li ntawd, qos yaj ywm nyob rau hauv daim ntawv ntawm, piv txwv li, siav los yog ci, yog zaub mov muaj txiaj ntsig.
• Siv cov roj zaub zoo. Cov roj Rapeseed, txiv roj roj, cov roj tua kabmob ...
• Noj tsawg kawg yog ob pluag noj txiv hmab txiv ntoo tshiab rau ib hnub.
• Noj tsawg kawg ib qho ntses tais nyob hauv ib as thiv.
• Siv cov txiaj ntsig zoo ntawm kev xaiv cov khoom noj mis nyuj thiab cheese! Noj li 3 pluag noj txhua hnub thiab xaiv cov roj ntsaws.
• Haus ntau.