Glycemic Index: Cov Zaub Mov Ua tiav
Cov neeg niaj hnub nqa cov tswv yim hauv qab no ua daim ntawv tshaj tawm: yuav ua li cas kom tau nyiaj ntau dua, yuav ua li cas thiaj muaj kev noj qab haus huv thiab kev poob ceeb thawj li cas. Hmoov tsis zoo, peb yuav tsis teb koj rau thawj nqe lus, tab sis ob lub kawg yuav raug kuaj xyuas raws li lub tswv yim xws li glycemic Performance index thiab calorie cov ntsiab lus ntawm cov zaub mov (lub rooj yuav muab hauv qab).
Peb kuj tseem yuav xav txog lub tswv yim tseem ceeb ntawm cov neeg ua raws li cov txheej txheem no, xav txog txhua yam zoo thiab tsis zoo.
Pab qhia ntawv nyuag luv
Lub glycemic Performance index (GI) yog tus yam ntxwv ntxiv ntawm txhua yam khoom uas muaj cov carbohydrates thiab tuaj yeem zom tau los ntawm tib neeg lub cev. Qhov kev muaj tiag tiag qhia rau peb tias cov ntsiab lus tsis muaj calorie tsis yog qhov qhia tau thaum kawg uas koj yuav tsum tsom rau. Ntxiv mus, glycemic Performance index thiab calorie ntsiab lus ntawm cov khoom tsis loj hlob xws li ncaj qha los yog inversely xwm yeem. Nyob rau tib lub sijhawm, GI muaj peev xwm tshaj tawm ib lub zog yuav luag muaj txiaj ntsig zoo rau cov txheej txheem ntawm kev hnyav dua li tus nqi noj haus.
Kev lees paub
Los ntawm thiab loj, qhov ntsuas no yog lub cim uas cim qhov feem ntawm kev rhuav tshem cov khoom muaj cov khoom noj carbohydrates, yog tias peb piv nws nrog tus nqi tawg ntawm cov piam thaj ntshiab, qhov ntsuas ntawm qhov uas suav hais tias yog ib hom kev ntsuas thiab sib npaug 100 units. Qhov siab dua qhov ntsuas, qhov nqi siab ntawm qhov txig ntawm cov khoom lag luam. Hauv kev ua tiav ntawm kev poob phaus, tsis txhob tsis saib xyuas xws li ua cim taw qhia li glycemic index ntawm cov khoom. Noj cov zaub mov noj, tsuas yog hais txog calories xwb, yuav tsis muaj qhov ua tau zoo thiab tau ntev ntev yam tsis tau suav mus rau GI.
Dietology nyiam kom faib tag nrho cov khoom uas muaj cov carbohydrates ua peb pawg - muaj qhov ntsuas qis, nruab nrab thiab siab glycemic. Yog tias peb mus rau qhov kawg, tom qab ntawd txhua cov zaub mov uas muaj GI siab yog cov nplua mias hauv cov zaub mov sai, cov npliag carbohydrates, thaum cov zaub mov nrog GI tsawg ua rau peb zoo siab nrog qeeb, ua kom tau cov carbohydrates. Hauv kev nthuav dav ntxiv, lub glycemic Performance index ntawm cov khoom (cov lus lossis cov duab) yuav tau kawm hauv cov ntawv kho mob uas cuam tshuam.
Muab cov hlwb qab zib!
Raws li tau hais dhau los, kev ua raws li kev noj qab nyob zoo ua rau muaj ntau lub siab xav. Qee tus nyob rau hauv kev haum ntawm hysteria txwv cov carbohydrates mus rau qhov ntau, nyiam cov ntshiab, tsis muaj ntshav qabzib cov zaub mov muaj protein ntau. Nyob hauv hom no, koj tuaj yeem nyob ib hnub lossis ob hnub, tom qab ntawd tus "pw tsaug zog ya" hom ua kom nquag plias - tus neeg mloog zoo li nkees nkees, xav pw tsaug zog thiab tsis nkag siab txog dab tsi tshwm sim rau nws, vim nws noj qab nyob zoo thiab noj haus zoo! Txawm li cas los xij, qhov tseeb ntawm cov zaub mov tsis hnov tsw. Cia peb qhib qhov zais cia me me, uas tau ua kom txhua tus neeg lub ntsej muag nrog nws qhov tseeb: kev tshuav nyiaj yuav tsum nyob hauv txhua yam.
Qhov tsis muaj carbohydrates ua rau kev tshaib plab ntawm cov leeg thiab lub hlwb, ib tus neeg ua rau tsis muaj zog thiab npub. Zoo nkauj daim duab, puas yog? Yog lawm, koj tsis tas yuav muab ib yam dab tsi, koj tsuas yog xav kawm paub yuav ua li cas thiaj xaiv tau txoj kev xaiv zoo ntawm cov khoom muaj cov khoom noj carbohydrates ntau. Cov glycemic Performance index thiab calorie cov ntsiab lus ntawm cov zaub mov (cov lus qhia hauv qab) yuav pab koj nrog qhov no.
Kev ua kom zoo carbohydrate, carbohydrate tsis zoo
Cov roj carbohydrates sib txawv los ntawm kev sib txawv, tab sis thaum zom plab zom mov txhua yam yuav hloov mus rau cov piam thaj, uas ua haujlwm ua roj rau lub cev, muab nws lub zog tsim nyog. Saib xyuas kev ua haujlwm ntawm cov tshuaj insulin, uas tsim tawm hauv cov neeg ua haujlwm txiav. Thaum koj noj, insulin pib ua haujlwm. Yog li, cov txheej txheem ntawm kev ua cov carbohydrates yog ua tiav ua ntej.
Tsuas muaj ib qho tshwm sim rau cov carbohydrates - cov piam thaj, tab sis qhov feem ntawm "ncig" txawv txav.
Sai, sai dua!
Cov high-speed sprinter carbohydrates yog nqus yuav luag tam sim ntawd, txhawb kev nce hauv cov ntshav qab zib. Thiab tam sim no lub zog tau nkag mus rau hauv kev noj, qab zib poob qis heev tsuas yog ib qho txiaj ntsig, uas koj tau txais kev tshaib kev nqhis, txawm hais tias koj tau noj tsis ntev los no. Lub cev tau qhia me ntsis tias nws tau npaj mus refuel ib zaug ntxiv. Yog tias koj tsis siv tag nrho cov abyss ntawm lub zog tam sim ntawd (nyob zoo rau cov neeg ua haujlwm hauv chaw ua haujlwm!), Tom qab ntawd nws tam sim ntawd nyob ntawm koj ob sab hauv daim ntawv ntawm cov rog.
Cov zaub mov yooj yim rooj
Thiab ntawm no yog cov khoom lag luam uas tau hais hauv tsab xov xwm no ntau dua ib zaug.
| № | Khoom | Glycemic Performance index | Cov ntsiab lus calories ntau rau 100 grams |
| 1 | Sunflower noob | 8 | |
| 2 | Qij | 10 | 46 |
| 3 | Zaub xas lav | 10 | 17 |
| 4 | Nplooj zaub pob | 10 | 19 |
| 5 | Txiv lws suav | 10 | 18 |
| 6 | Dos | 10 | 48 |
| 7 | Cov zaub qhwv dawb | 10 | 25 |
| 8 | Cov nceb tshiab | 10 | 28 |
| 9 | Zaub paj zaub | 10 | 27 |
| 10 | Kefir | 15 | 51 |
| 11 | Txiv laum huab xeeb | 15 | 621 |
| 12 | Ceev (sib tov) | 15-25 | 720 |
| 13 | Taum mog | 16 | 447 |
| 14 | Taum liab taum | 19 | 93 |
| 15 | Mov nplej | 19 | 316 |
| 16 | Cranberries, Lingonberries | 20 | 26 |
| 17 | Fructose | 20 | 398 |
| 18 | Txiv duaj | 22 | 49 |
| 19 | Qhob noom xim kasfes | 25 | 550 |
| 20 | Berries | 25-30 | 50 |
| 21 | Cov nqaij hau | 27 | 111 |
| 22 | Mis nyuj (tag nrho) | 28 | 60 |
| 23 | Taum qhuav | 30 | 397 |
| 24 | Mis nyuj (skim) | 32 | 31 |
| 25 | Plums | 33 | 43 |
| 26 | Cov rog tsis muaj roj yogurt | 33 | 60 |
| 27 | Cwjmem | 35 | 50 |
| 28 | Cov txiv apples | 35-40 | 44 |
| 29 | Tag Nrho Cov Mov | 35 | 220 |
| 30 | Barley qhob cij | 38 | 250 |
| 31 | Cov Hnub | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | Buckwheat porridge | 40 | 350 |
| 34 | Tsiaj Npua Teb | 40 | 45 |
| 35 | Cov kua txiv txiv | 40-45 | 45 |
| 36 | Durum nplej nplej | 42 | 380 |
| 37 | Citrus txiv hmab txiv ntoo | 42 | 48 |
| № | Khoom | Glycemic Performance index | Cov ntsiab lus calories ntau rau 100 grams |
| 1 | Nyob kas poom taum | 43 | 55 |
| 2 | Melon | 43 | 59 |
| 3 | Apricots | 44 | 40 |
| 4 | Txiv duaj | 44 | 42 |
| 5 | Kvass | 45 | 21 |
| 6 | Txiv hmap | 46 | 64 |
| 7 | Liab nplej | 47 | 125 |
| 8 | Cov cij qhob cij | 47 | 210 |
| 9 | Ntsuab ntsuab peas | 47 | |
| 10 | Cov txiv kab ntxwv qaub | 49 | 45 |
| 11 | Barley plaub ya ri | 50 | 330 |
| 12 | Kiwi | 50 | 49 |
| 13 | Tag nrho cov qhob cij + ceg | 50 | 250 |
| 14 | Cov Taum txais | 52 | 116 |
| 15 | Paj Kws | 55 | 480 |
| 16 | Cov nplej xim av | 55 | 350 |
| 17 | Oatmeal ncuav qab zib | 55 | 440 |
| 18 | Oat bran | 55 | 92 |
| 19 | Buckwheat qab zib | 55 | 320 |
| 20 | Hau qos yaj ywm | 56 | 75 |
| 21 | Txiv nkhaus taw | 56 | 67 |
| 22 | Tsawb | 57 | 91 |
| 23 | Rye qhob cij | 63 | 250 |
| 24 | Hau beets | 65 | 54 |
| 25 | Semolina porridge hauv mis | 66 | 125 |
| 26 | Raisin "Jumbo" | 67 | 328 |
| 27 | Dried txiv hmab txiv ntoo sib tov | 67 | 350 |
| 28 | Ntsev | 67 | 50 |
| 29 | Cov khob cij dawb | 70 | 280 |
| 30 | Mov nplej dawb | 70 | 330 |
| 31 | Hau pob kws | 70 | 123 |
| 32 | Mashed qos yaj ywm | 70 | 95 |
| № | Khoom | Glycemic Performance index | Cov ntsiab lus calories ntau rau 100 grams |
| 1 | Lub taub | 71 | 40 |
| 2 | Nplej flakes | 73 | 360 |
| 3 | Cov mov ci | 75 | 380 |
| 4 | Fab Kis kib | 75 | 270 |
| 5 | Caramel Cov Ncauj Lus | 50 | 380 |
| 6 | Ci qos | 85 | 95 |
| 7 | Zib ntab | 88 | 315 |
| 8 | Mov nplej | 94 | 350 |
| 9 | Cauj | 100 | 365 |
Daim ntawv teev cov khoom lag luam no yuav tso cai rau koj ua kom koj cov zaub mov noj kom zoo li sai tau los ntawm txhua qhov kev pom, txij li lub rooj npog cov lus qhia glycemic thiab cov ntsiab lus ntawm cov zaub mov tsis ntau. Koj tsuas yog yuav tsum tau xaiv cov khoom uas muaj GI uas siv tau, thiab ua rau lawv noj cov zaub mov "hnyav" nrog koj cov ntsiab lus calories ntau.
Glycemic Diabetes Product Index
Nws hloov tawm tias lub tswvyim ntawm "glycemic index ntawm cov zaub mov" (lub rooj) tsis yog tshwm sim xwb. Ntawm cov ntshav qab zib, yuav tsum noj zaub mov tshwj xeeb uas tswj cov ntshav qab zib kom nyob hauv theem. Lub hauv paus ntsiab lus ntawm kev xaiv khoom noj khoom noj khoom haus raws li GI ua ntej pib lub teeb 15 xyoo dhau los hauv kev tsim cov khoom noj khoom haus zoo rau cov neeg muaj ntshav qab zib. Nws yog los ntawm kev sib txuas ntawm lub glycemic Performance index thiab cov ntsiab lus ntawm cov khoom noj uas cov kws tshaj lij txiav tawm lub mis rau qhov tsim nyog, sparing khoom noj zoo rau cov neeg mob ntshav qab zib.
Kuv thov kom sai!
Tam sim no kuv daim video no muaj pub rau koj "Dhia ua rog" Cov. Hauv nws, Kuv qhia txoj kev zais cia ntawm kev poob phaus rau qee tus lej, tsis muaj kev tshaib plab thiab pluas noj! Thaum kawg, hauv nws koj yuav pom cov lus teb rau ntau cov lus nug uas tsim txom koj hauv tus txheej txheem ntawm koj qhov kev tawm tsam nrog kev rog dhau mus!
Yog txhua yam rau hnub no.
Ua tsaug rau koj nyeem kuv cov ntawv kom txog thaum kawg. Qhia cov ntawv no nrog koj cov phooj ywg. Sau npe yuav ua rau kuv blog.
Thiab tau tsav tsheb!
Alkaline khoom noj: rooj noj mov, alkaline zaub mov noj zaub mov rau lub lim tiam
→ Cov cim ntawm kev siv lub zog ntau dhau ntawm lub cev,
→ Yuav ua li cas txiav txim siab ntawm koj tus pH,
→ Cov khoom noj twg muaj cov tshuaj tiv thaiv acid,
→ TOP-10 cov khoom lag luam zoo tshaj plaws rau kev tshuav nyiaj,
Daim ntawv qhia zaub mov noj alkaline zoo sib xws.
Dab tsi ntxiv tsis tau ntxiv rau hauv kev noj haus oatmeal,
Dab tsi tuaj yeem txuas ntxiv,
Cov txiaj ntsig zoo ntawm oatmeal,
Kev Ua Noj Ua Ntej
Recipes Qhia ua zaub mov noj.
Zawv zawg smoothie. Smoothie cov zaub mov txawv rau rab nrog daim duab
Qhov nrov ntawm smoothies,
Cov khoom xyaw rau cov khoom noj smoothies,
You Dab tsi koj tuaj yeem tsis ntxiv rau smoothies,
Recipes Noj zaub mov txawv smoothie,
→ Detox ntawm smoothies.
Noj ntau npaum li cas,
Rets Secrets ntawm cov zaub mov qab,
→ Yuav faib cov khoom li cas rau hnub,
→ Cov zaub mov noj rau lub lim tiam,
Recipes Qhia ua zaub mov noj.
Cov tsos mob ntawm lub siab
Ua rau kub siab,
Yuav kho li cas mob lub siab nrog tshuaj,
→ Tshuaj ntsuab,
Burn Kub siab thaum cev xeeb tub.
→ Qhia ua kom poob phaus,
→ Xyuas thiab cov lus pom,
→ Cov kev cai thiab cov qauv ntawm daim ntawv thov,
Siv cov roj linseed,
Pros thiab cons.
Hom ntshav noj muaj pes tsawg leeg. Cov khoom lag luam rau txhua cov ntshav
Cov ntsiab lus tseem ceeb ntawm kev noj haus,
Kev noj haus los ntawm hom ntshav,
4 yam khoom noj ntawm cov ntshav noj hom,
Xyuas thiab cov txiaj ntsig.
Sim ua ntawm peb lub portal,
Tshawb nrhiav cov khoom noj tsis muaj mob,
Cov lus tawm tswv yim los ntawm cov neeg koom nrog kev sim,
Cov txiaj ntsig thiab qhov xaus ntawm qhov sim,
→ 5 txoj cai tseem ceeb tshaj plaws
Hom sahzams,
Muaj txiaj ntsig thiab tsim kev kub ntxhov,
→ Stevia,
→ Fructose,
→ Sorbitol thiab lwm tus
6 qhov yuam kev tsis meej hais txog poj niam nyiam txiv neej
Txawm hais tias txhua tus txiv neej muaj nws tus kheej saj, muaj kev ntseeg dav dav txog tus poj niam twg yuav tsum nyiam los ntawm txhua tus txiv neej. Ua ntej hloov kho rau cov qauv no, cia peb xav tias ntau ntawm lawv qhov kev ua yuam kev tsis raug.
Kev noj haus 1200 calories ib hnub twg: qhia zaub mov rau lub lim tiam. Xyuas cov zaub mov poob phaus 1200 calories
Tsim cov khoom siv ua kom muaj calorie tsawg,
→ Kev noj haus kom yuag 1200,
Yuav ua li cas xaiv cov zaub mov rau koj tus kheej,
→ BZHU cov qauv muab xam,
Qauv zaub mov.
Ib qho ntawm txoj hauv kev ntxuav thiab poob phaus yog qhov tsis lees paub ntawm cov zaub mov thiab dej haus rau ob peb hnub. Ntawm chav kawm, xws li hom kev xav tau lub zog sab hauv muaj zog thiab nkag siab txog qhov tshwm sim uas yuav tshwm sim. Kev yoo mov qhuav yuav tsum tsis txhob nqa tawm tom qab siv tas li.
Barberry muaj ntau cov kev pab muaj nuj nqis uas peb tau sau txog hauv peb tsab xov xwm dhau los. Ntawm lwm yam, barberry tseem ua rau kom poob phaus. Yog li, nws tuaj yeem siv thaum lub sijhawm noj zaub mov noj lossis hnub yoo mov.
Coj txawv txawv li nws yuav zoo li, cov laj thawj rau kev poob phaus yog qhov kev xav tau zoo. Peb tus kheej stereotypes, khov kho hauv lub subconscious, qee zaum nullify tag nrho cov kev siv zog ua.
Ntau npaum li cas, ua kom noj haus kom yog lossis ua raws li qee yam khoom noj, peb poob siab, chim siab, plam peb lub neej. Kuv xav kom thim txhua yam thiab noj mov mus pov tseg, tsis txhob muab lub damn hais txog qhov phaus ntxiv. Qhov no haunts ntau tus neeg, uas yog vim li cas ntau dua li 90% ntawm tag nrho cov pluas noj tsis ua tiav. Hauv qhov no, rov qab rau poob 3-5 kg, ob peb ntau ntxiv. Yog li lub cev teb rau kev ntxhov siab los ntawm qhov tsis muaj cov tshuaj tseem ceeb.
Zam rau ntawm thinness dictates nws cov xwm txheej. Cov poj niam thiab txiv neej thoob plaws ntiaj teb tabtom tawm tsam nrog qhov hnyav tshaj, vam tias yuav nrhiav kev haum xeeb thiab kev zoo nkauj. Tab sis rau qee cov tib neeg, kev rog dhau mus yog qhov khoom muaj nqis uas lawv khav theeb. Lawv tau npaj los ua yeeb yaj kiab rau ntawv xov xwm thiab ntawv xov xwm, TV tshaj tawm thiab tshaj tawm online, qhia lawv cov dab neeg, lawv siv zog tshaj qhov hnyav ntxiv kom nkag mus rau hauv Guinness Book of Records.
Cov kab lus "noj thiab zuj zus nyias" fascinates nrog nws cov ntsiab lus zais cia. Txhua tus neeg uas tau ntsib teeb meem ntawm qhov hnyav tshaj. Nws paub tias yog muaj ntau dua li qhov xav tau, koj yuav twv yuav raug zoo dua.
Cov txiaj ntsig zoo ntawm pluas noj,
Ntawv qhia zaub mov rau 9 hnub,
Xyuas thiab cov txiaj ntsig,
Recommendations Cov lus qhia txog kev noj zaub mov zoo
Noj cov zaub mov rau cov hnub nyoog tshaj 50 xyoos.
Cov khoom noj uas muaj calorie. Sau thiab cov lus ntawm glycemic Performance index thiab calorie ntsiab lus ntawm cov zaub mov
Yog tias koj txhais lo lus "calorie" los ntawm Latin, koj tau txais "tshav kub", lo lus "calorie" txhais tau hais tias lub zog cov ntsiab lus nyob hauv cov zaub mov. Txawm li cas los xij, cov ntsiab lus calorie tseem cuam tshuam qhov kev tso nyiaj ntawm cov rog hauv tib neeg lub cev. Yog li no yog tias koj xav kom poob phaus, nws yog qhov tseem ceeb kom paub cov ntsiab lus ntawm calorieskom rationally haus lawv.
Hauv qab no koj tuaj yeem rub tawm thiab sau Cov Lus ntawm caloric tus nqi ntawm cov zaub mov staple kom koj ib txwm muaj nws hauv pom.
>>> DAWB COJ LUB CALORIC KHOOM Caloric tus nqi ntawm cov zaub mov. Sau thiab cov lus ntawm glycemic index ntawm cov khoom thiab calories
Rau txhua tus neeg, cov ntsiab lus ntawm calories ntau txhua hnub tau txiav txim siab txawv, tab sis ua ntej ntawm txhua yam, nws nyob ntawm lub hnub nyoog, poj niam txiv neej thiab hom kev ua si uas ib tus neeg koom ua dab tsi.
Tus neeg laus dua, nws cov calories tsawg yog nws xav tauCov. Ntawm qhov tsis sib xws, lub cev loj hlob xav tau cov calories ntau.
Yog li tias qhov hnyav tsis hloov zuj zus lossis nce, nws yog ib qhov tsim nyog yuav tau khaws cov ntawv teev zaub mov noj haus thiab suav tsim txoj kev tsim cov calories.
Yog tias muaj cov calories ntau dhau, ib feem yuav raug siv los tsim cov ntaub so ntswg adipose, yog tias cov ntsiab lus tsis muaj calorie tsawg, lub cev yuav tau siv lub zog los ntawm "rog" los tswj kom lub cev ua haujlwm zoo. Zoo, yog tias muaj cov khoom sib haum xeeb thiab kev siv lub zog, qhov hnyav yuav nyob ruaj khov.
"Cov ntsiab lus" calories "yog qhov uas lub zog tau nkag mus rau hauv lub cev thiab tau nqus huv.
Txiav txim seb muaj pes tsawg calories nyob rau hauv ib qho khoom lag luam uas siv cov cuab yeej tshwj xeeb - lub hwj huaj calorimetric, tsim los ntawm American chemist Atwater nyob rau xyoo 19th.
Cov khoom lag luam, los ntawm qhov uas nws yog qhov yuav tsum tau tshawb pom cov ntsiab lus tsis zoo, muab tso rau hauv lub cuab yeej, thiab tom qab ntawd hlawv, tom qab cov kev kho no cov cua sov tso tawm thaum cov tshuaj tiv thaiv ntsuas.
Kev siv hluav taws xob ntau ntawm ib tus neeg raug txiav txim siab zoo ib yam li ntawd; cov cua sov uas tsim los ntawm lub cev raug ntsuas hauv qhov raj tshuaj. Tom qab ntawd, cov nuj nqis tau hloov pauv mus rau qhov "hlawv" calories thiab qhov ntsuas ntawm lub cev thiab qhov tseeb ntawm cov khoom tau raug suav.
Nws yog ib qho tseem ceeb kom paub! Yuav luag txhua cov zaub mov muaj calories ntau; 0 calories tsuas yog pom hauv dej. Cov ntaub ntawv calories rau cov khoom yuav txawv ntawm ib lub teb chaws, yog li nws tseem ceeb uas yuav tsum siv tib lub rooj.
Ua ntej pib nrog kev suav, nws yog ib qho tseem ceeb kom paub txog txoj cai golden - nws yog qhov tsim nyog los laij cov khoom noj hauv calorie ua ntej cov zaub mov noj.
Los ua kev suav, Koj tuaj yeem siv cov lus qhia tshwj xeeb uas tau tsim kom muaj calorieCov. Txhawm rau ua qhov no, koj yuav tsum ntsuas txhua qhov zaub mov, saib ntawm lub rooj thiab suav nrog lub zog ua zaub mov noj.
Qhov zoo, koj tsis tas yuav muaj kev paub ua lej, muaj ntau ntau cov program uas yuav pab tau hauv kev suav. Txhawm rau ua qhov no, cia li rub tawm cov haujlwm tshwj xeeb hauv koj lub xov tooj smartphone, nkag rau koj cov ntaub ntawv, qhia qhov nyhav, qhov siab, hnub nyoog, tub los ntxhais thiab hom kev ua si.
Rau txhua tus neeg, kev noj zaub mov kom tsawg txhua hnub yuav txawv, nws txhua tus nyob ntawm hom phiaj tau teeb tsa.
Txhawm rau nrhiav kom paub cov khoom noj muaj txiaj ntsig ntawm ib qho zaub mov tiav, koj yuav tsum xam nws hauv txoj kev ua zaub mov noj, hnyav rau txhua yam khoom lag luam.
Cov kev pabcuam niaj hnub suav txhua yam ntawm lawv tus kheej, txawm tias xav txog qhov tshwm sim ntawm "rwj"
Tab sis nws yog qhov tsim nyog kom nkag siab tias cov caloric ntsiab lus ntawm cov khoom tsis suav raws 100%, yog li ntawd txhawm rau kom poob phaus, nws yog qhov zoo dua rau kev ua tiav ntawm qhov tshwm sim.
Cov ntsiab lus tsis muaj ntau yam ntawm cov khoom yog nyob ntawm txoj hauv kev npaj. Yog li cov khoom rhaub yuav muaj cov khoom noj tsis tshua ntau tshaj li stewed los yog kib.
Qee zaum muaj teeb meem tshwm sim thaum txiav txim siab cov ntsiab lus caloric ntawm cereals, txij li thaum lawv nqos dej, nws tsis meej yuav ua li cas ua kev suav. Rau qhov no muaj cov rooj tshwj xeeb ntawm kev ua zaub ua mov noj.
Piv txwv, qhov muaj nqis ntawm 100 g ntawm buckwheat nyob rau hauv daim ntawv nyoos yog li 310 kcal, thiab rhaub hauv dej (hauv qhov feem ntau ntawm 1: 2) yuav yog 130. Yog tias porridge yog siav hauv mis, cov ntsiab lus ntawm calorie nce.
Ntau hom nqaij sib txawv hauv cov khoom noj muaj txiaj ntsig.Yog li, yog tias lub hom phiaj yog kom poob phaus, nws raug nquahu kom noj nqaij qaib cov txwv, nqaij qaib, nqaij menyuam nyuj thiab nqaij luav nqaij. Cov nqaij no muaj cov rog me me, tsis zoo li nqaij npuas, nqaij yaj, tshis.
Txhawm rau ua cov kev suav tseeb, nws yog qhov yuav tsum xav txog ntau npaum li cas ntawm cov nqaij yuav noj tau. Piv txwv, cov nqaij npuas muaj 260 kcal, thaum caj dab - 342.
Yog tias lub hom phiaj yog kom poob phaus, ces koj yuav tsum paub tias thaum ua noj:
nws yog qhov tsim nyog yuav tsum tshem tawm cov tawv nqaij ntawm noog, nws yog oily thiab muaj kev noj qab haus huv
Rau kev sib piv: cov tawv nqaij calorie ntawm nqaij qaib - 212 kcal, thiab boiled fillet - 150 kcal.
Glycemic Performance index cov lus ntawm cov khoom thiab calories
Ntxiv rau cov nqi zog, cov khoom muaj cov carbohydrates muaj glycemic index. Tus neeg mob sai npaum li cas nyob ntawm seb lub glycemic index yog dab tsi.
Cov zaub mov uas muaj GI ntau yog muab zom sai thiab ua rau cov piam thaj hauv cov ntshav nce siab. Qab zib, nyeg, provokes tus txiav mus rau ib tug ntse dhia nyob rau hauv lub hormone - insulin.
Insulin yuav tsum tau faib cov piam thaj hauv cov nqaij hauv lub cev, thiab thaum nws dhau mus, cov insulin hloov nws mus rau hauv cov rog rog, muab tso rau “nyob hauv lub chaw cia”.
Cov khoom noj qis-GI siv sijhawm ntev dua los mus zom, saturating ntev. Ib tug neeg mloog tau ntev ntev, vim tias tom qab noj cov zaub mov nrog GI cov ntsiab lus tsawg tsis muaj kev tawm sai sai ntawm insulin.
Cov zaub mov tsis zoo muaj calorie - tswvyim hais ua dabneeg lossis qhov tseeb
Kiag li txhua zaub mov muaj calories. Los ntawm “cov ntsiab lus tsis zoo ntawm lub cev tsis khov” yog lub caij thaum lub cev siv ntau calories tsawg me ntsis rau qhov cuam tshuam ntawm cov zaub mov dua li nws kis.
Piv txwv li, ib lub dib muaj noj, lub zog tus nqi ntawm nws yog 15 kcal, nyob rau hauv tus txheej txheem ntawm kev zom nws yuav siv 18 kcal, 3 calories nrog qhov ntsuas tsis zoo yog tau. Txhawm rau kom cov txheej txheem kev zom ua kom zoo tag nrho, lub cev tau yuam kom muab lub zog los ntawm lub cev rog.
Vim tias qhov txawv txav ntawm cov khoom lag luam, ntau cov khoom noj tau ua tiav. Feem ntau, cov khoom lag luam no muaj cov ntsiab lus tsis tshua zoo, tab sis muaj cov nplua nuj nyob hauv fiber ntau, uas kis los ntawm cov zom zaub mov hauv kev hla, nrog me me kom tsis muaj qhov nqus tau.
Cov zaub mov tsis zoo muaj calorie teev thiab cov lus
Cov khoom uas muab cov calories hauv lub cev nrog qhov ntsuas tsis zoo:
- nceb muaj calories tsawg, nplua nuj nyob hauv kev zom cov protein,
- kale hiav txwv - muaj iodine thiab lwm yam minerals tawm,
- kev noj zaub mov nqaij, ntses, nqaij ntses - lub cev raug yuam kom tso ntau lub zog kom cov protein tsis txaus
- cov zaub qhwv dawb, zaub cob pob, zaub tsib lav, radish, dos, zucchini, dib, eggplant, kua txob tswb kua txob - txhua cov zaub no tseem muaj cov calories tsis zoo,
- kua, txiv kab ntxwv qaub, mandarin, txiv qaub, txiv puv luj - pab txhawb kom muaj kev siv nyiaj ntau ntawm cov calories,
- cinnamon, coriander, qhiav - yuav pab tau rau hauv kev tawm tsam rau kev sib raug zoo.
Ua tib zoo mloog! Txawm hais tias tag nrho cov khoom lag luam no muaj lub npe "tsis zoo calorie cov ntsiab lus", qhov no tsis txhais tau tias lawv tuaj yeem noj tau hauv qhov tsis muaj txwv. Nws yog ib qho tseem ceeb kom soj ntsuam qhov ntsuas hauv txhua yam.
Cov lus ntawm cov khoom lag luam nrog "tsis zoo" muaj calories
Cov lus tso npe ntawm qhov chaw rau kev poob phaus, "Dr. Bormental" - "Lub neej yuav yooj yim dua." Rau ntau dua 14 xyoos, lub tsev kho mob no tau ua rau cov neeg uas tsis tuaj yeem tiv taus cov kev hnyav dhau ntawm lawv tus kheej, ua tiav qhov hnyav uas xav tau, thiab tseem ceeb tshaj - txuag tau qhov txiaj ntsig.
Lub tsev kho mob ntiav cov neeg tshwj xeeb uas tau mob siab rau lawv lub neej kom rog dhau. Cov kws tshawb nrhiav hais lus hauv cov rooj sib tham thoob ntiaj teb, sau cov ntawv qhia txog kev daws teeb meem ntawm cov rog.
Ntawm Dr. Bormental Center, cov khoom noj khoom haus xaiv cov khoom noj zoo rau cov tib neeg thiab cov khoom noj muaj txiaj ntsig zoo rau txhua tus neeg tau txais kev pab sib txawv, thaum them nyiaj tshwj xeeb rau lub xeev lub siab ntsws thiab lub siab ntawm tus neeg.
Cov kws tshaj lij xam cov calories txhua hnub tsim nyog rau cov kev poob phaus uas siv cov khoom siv niaj hnub, coj mus rau hauv tus account tus yam ntxwv ntawm txhua tus neeg siv khoom.
Nrog kev pab los tswj cov caloric kom tsawg, tib neeg kawm paub noj zaub kom raug, tswj tus cwj pwm no yav tom ntej.
Cov khoom noj muaj xoom-calories muaj xws li cov khoom noj uas muaj calories tsawg kawg nkaus, tabsis lub cev siv hluav taws xob ntau dua qhov nws tau txais los zom lawv.
Cov zaub mov tsis muaj xoom thiab cov roj tsis zoo - cov ntsiab lus zoo ib yam
Qee txoj hauv kev poob phaus qhia kom noj cov khoom no thiab ua kom poob phaus, tab sis nws tsim nyog to taub tias cov khoom no yuav tsis tuaj yeem yaj lub cev sib sau ntau xyoo kom poob phaus yam tsis muaj kev phom sij rau lub cev, khoom noj khoom haus yuav tsum muaj qhov sib npaug.
Nws yog ib qho tseem ceeb kom paub! Yog tias koj siv cov khoom no ua ke nrog cov khoom noj muaj nplua mias, koj tseem tuaj yeem tsis tuaj yeem yuag poob.
Tab sis yog tias koj hloov cov rog thiab zaub mov qab nrog cov zaub mov tsis muaj calorie, tsim kom muaj cov calories tsawg, ua rau npau suav kom poob phaus.
Yog tias lub hom phiaj tseem ceeb yog kom poob phaus, mus saib McDonald's tsis pom zoo, vim tias feem ntau cov khoom lag luam hauv lub network no muaj calories ntau.
Yog tias nws tsis tuaj yeem zam kom tsis txhob mus xyuas McDonald's, koj tuaj yeem xaiv cov zaub mov nrog cov khoom siv tsawg kawg nkaus, xws li Berry Smoothie (56 kcal), oatmeal (150 kcal), hom nqaij qaib (Nqaij qaib tikka masalla) - 125 kcal, lossis zaub xam lav - 60 kcal.
Cov khoom noj muaj protein ntau ntawm McDonald lub network yog txhua yam qhaub cij (Loj Brekfast Yob, Cov Nqaij Qaib Nqaij, Cov Teisi Loj thiab lwm tus), lawv cov calorie ntau yog los ntawm 510 txog 850 kcal.
Tau noj cov qhaub cij, ntxuav nrog dej qab zib, kho koj tus kheej kom ua khoom qab zib, koj tuaj yeem nce cov khoom noj txhua hnub. Tom qab noj zaub mov carbohydrates sai sai, cov piam thaj yuav nce siab sai sai, yuav muaj kev tawm tsam ntawm kev tshaib kev nqhis, thiab ib tus neeg yuav xav noj dua, nyob rau hauv rooj plaub no qhov hnyav nce yog qhov tsis xwm yeem.
Yog tias koj xav poob ceeb thawj, nws tsis tsim nyog ua phem rau cov zaub mov qua ntxi los ntawm McDonald lub network.
Puas yog nws poob phaus, tsuas yog tos cov ntxhuav calories
Txhawm rau muab koj lub cev kom haum, koj tuaj yeem poob ceeb thawj nrog kev pabcuam ntawm cov ntxhuav uas muaj calorie. Coob tus neeg tau ua pov thawj los ntawm lawv tus kheej piv txwv tias, suav cov calories, koj tuaj yeem poob ceeb thawj.
Koj tuaj yeem noj cov khoom, tab sis nco ntsoov xyuas kom haum cov ntsiab lus ntawm cov calories kom zooCov. Hauv qhov teeb meem no, kev mob siab thiab tsis tu ncua yog qhov tseem ceeb, koj yuav tsum ntsuas txhua yam zaub mov, sau nws tseg thiab coj mus rau hauv tus account.
Cov neeg uas hais tias kev suav tsis zoo yuav tsis muaj txiaj ntsig ntau "hnyav" zaub mov los ntawm qhov muag, tsis nco qab xav txog txhua yam khoom noj txom ncauj ua hom khoom qab zib thiab khaub noom.
Coob tus neeg uas tau poob phaus vim kev tswjhwm lub cev ua kom pom tseeb tias txoj kev suav cov calories yog qhov ua tau zoo, thiab kom poob phaus nrawm dua, nws raug nquahu kom txuas mus yam tsawg kawg thaum sawv ntxov lossis taug kev.
Cov kev cai yooj yim tshaj plaws ntawm kev noj haus: "noj tsawg dua li siv nyiaj", rau qhov no nws txaus los suav cov calories, muab txhua gram noj. Kev suav lub cev tsis muaj zog yuav pab txhim kho kev noj zaub mov kom zoo, qhia koj xaiv cov khoom noj muaj txiaj ntsig tsawg. Maj mam, qhov nyhav dhau los yuav rov ua dua.
Cov khoom noj uas muaj calorie. Yuav ua li cas txo cov calories thiab poob phaus? Saib qhov kev nthuav tawm video:
Calorie cov lus ntawm cov khoom: ua haujlwm rau qhov tshwm sim! Tshawb nrhiav cov ntsiab lus tsis zoo ntawm koj cov tshais los ntawm cov yeeb yaj kiab:
Zoo tshaj plaws rau kev tiv thaiv kab mob thiab kev rog yog suav tias yog:
- GI qis ntawm cov khoom lag luam - txij 0 txog 55 (hauv lwm qhov chaw 0–45).
- qhov nruab nrab qhov tseem ceeb yog los ntawm 56 txog 75 (lossis 46–59).
- siab glycemic Performance index - los ntawm 76 txog 100 (lossis los ntawm 60).
Xav txog yuav ua li cas glycemic Performance index thiab calorie intake muaj cuam tshuam.
Carbohydrates yog lub zog tseem ceeb hauv cov zaub mov. Lawv thiaj li tig mus rau hauv cov piam thaj, uas yog oxidized nrog lub zog tso tawm. Thaum kwv yees 1 g ntawm carbohydrates, 4.2 kilocalories (17.6 kilojoules) raug tsim. Nrog cov piam thaj yooj yim thiab ntau dhau, ib tus neeg tau txais txog 60% ntawm cov calories uas yuav tsum muaj.
Cov neeg laus nrog kev tawm dag zog me me tau pom zoo kom haus 350-400 g ntawm cov zaub mov carbohydrates ib hnub. Ntawm cov nyiaj no, cov suab thaj yooj yim yuav tsum tsis pub ntau tshaj 50-80 g Koj tuaj yeem txhim kho koj lub cev kom noj qab haus huv thiab tiv thaiv qhov hnyav ntawm cov phaus ntxiv los ntawm xaiv cov khoom noj "txoj cai"
Qis GI thiab cov ntsuas tsis tshua muaj yog qhov yam ntxwv ntawm cov txiv hmab txiv ntoo thiab zaub tshiab. Lawv kuj tseem muaj cov pectin ntau ntau (0.4-0.6%), fructose. Cov tseem nplej, nplej zom los ntawm durum nplej, thiab legumes muaj GI tsawg.
Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya und Rostislav Sergeevich Karpov Sib ntxiv los tiv thaiv kev kho mob hauv cov neeg mob ntshav qab zib mellitus: monograph. , LAP Lambert Kev Kawm Tshaj Tawm - M., 2014 .-- 128 p.
Lub qog ua haujlwm. Kws kho mob lub cev thiab lub tsev kho mob, Tsev luam ntawv lub tsev kho mob txog ntawv kho mob - M., 2014. - 452 c.
Rosen V.B. Qhov pib ntawm endocrinology. Moscow, Moscow Lub Xeev Lub Tsev Kawm Ntawv Kev Tshaj Tawm, 1994.384 pp.
Cia kuv qhia kuv tus kheej. Kuv lub npe yog Elena. Kuv tau ua haujlwm li endocrinologist rau ntau tshaj 10 xyoo. Kuv ntseeg hais tias tam sim no kuv yog tus kws tshaj lij hauv kuv daim teb thiab kuv xav pab txhua tus neeg tuaj xyuas lub vev xaib kom daws qhov nyuaj thiab tsis yog li cov haujlwm. Txhua cov ntaub ntawv rau lub xaib tau sau thiab ua tib zoo ua kom tiav thiaj li xa ntau li ntau tau cov ntaub ntawv tsim nyog. Ua ntej thov cov ntaub ntawv uas tau piav qhia hauv lub vev xaib, yuav tsum tau sab laj nrog tus kws kho mob tshwj xeeb.
