Tshuaj insulin thiab poob phaus

Peb twb tau paub nrog ntau cov khoom noj, nrog qhov tseeb calories txiav txim siab txhua yam, txhua yam, txhua yam ... Peb kawm paub noj carbohydrate pub dawb , nkag mus rau hauv cov essence glycemic Performance index ntawm cov khoom Cov. Tab sis alas! - cov teeb meem nyhav.
Tab sis cov kws tshawb fawb, kev noj zaub mov zoo thiab cov kws kho mob tsis tso, lawv nkag mus tob rau hauv cov kev qhia zais ntshis ntawm kev tswj lub cev qhov hnyav.

Kuv tsis paub yog tias txhua tus ntawm cov neeg txhawb nqa zaub mov noj qab haus huv tau paub txog lub tswv yim ntawm "insulinemic index", tab sis raws li nws tau muab tawm, nws tsuas yog xav txog thaum tsim cov zaub mov zoo.

Cov tshuaj insulinemic

Peb yuav pom nws yog dab tsi thiab vim li cas peb yuav tsum paub txog nws!

Tsis zoo li GI (saib cov lus qhia ntawm no)

AI (Peb tsis txhob mus rau hauv biochemical wilds, peb yuav luv luv)

— qhov taw qhia ntawm kev ceev thiab ntim ntawm insulin ntau lawm hauv teb rau kev siv khoom lag luam.

AI thawj zaug tau txheeb xyuas los ntawm Jenny (Jennette) Hom-Miller, tus xibfwb ntawm University of Sydney.

Brand-Miller tau sau tseg tias ntxiv nrog rau qhov ntsuas kev loj hlob ntawm cov ntshav qab zib nws tus kheej, koj tuaj yeem them sai sai rau nrog dab tsi nrawm thiab hauv dab tsi ntim insulin "los" rau cov piam thaj no thiab nyob rau hauv txhua qhov xwm txheej txawm hais tias muaj piam thaj ntau ua rau muaj zog ntawm cov tshuaj no.

Yog tias koj ntshai kom tsis meej pem hauv txhua lub tswv yim, tom qab ntawd tsis muaj qab hau, vim tias GI thiab AI nyob rau hauv feem ntau ntawm cov neeg kis.
Tsuas muaj ob peb nuances uas paub qhov txawv lawv, uas peb yuav tham hauv hauv kab lus.

1. Cov nqaijrog thiab cov rog tsis muaj kev tiv thaiv glycemic, tab sis muaj cov insulinemic index.

Cov khoom muaj protein ntau tsis muaj kev cuam tshuam rau qab zib, tab sis cuam tshuam ntawm tus nqi ntawm cov tshuaj insulin.

Piv txwv, ntses (AI - 59) thiab nqaij nyug (AI - 51).

Qhov no tsis txhais tau tias cov khoom no yuav tsum tau muab pov tseg.
Tom qab tag nrho, insulin hauv kev teb rau zaub mov tsis muaj carbohydrate zais cia kom xa cov protein thiab cov rog mus rau lub siab uas gluconeogenesis tshwm sim.
Ntawd yog, tshwj xeeb "tsis-carbohydrate" daim ntawv ntawm cov piam thaj yog synthesized, dhau lub theem ntawm tsub zuj zuj ntawm cov rog muaj roj thiab tawm hauv lub siab, raum cortex thiab cov leeg.
Nws yog lub zog siv hluav taws xob rau cov leeg.

Qhov xaus yog qhov yooj yim: nqaij thiab ntses noj, tab sis tsis noj nqaij ntses thiab nqaij nyug ua ke nrog cov zom zom tau yooj yim "muaj" carbohydrates nrog GI siab (piv txwv li, qos yaj ywm, mov dawb, qhob cij), ntuav cov suab thaj zoo rau hauv cov ntshav.

2. Cov piam thaj ntau + cov insulin siab = cov rog dhau, cov rog rog!

Cov kws tshawb fawb tau teeb tsa qhov ntawd qee cov khoom lag luam tau pom tias lawv tsis muaj dab tsi cuam tshuam rau qhov nrawm thiab qhov ntim ntawm cov tshuaj insulin.

Qhov no txhais tau hais tias tais diav los ntawm lawv muaj peev xwm muab tau satiety ntev!

AI Cov Khoom Npe

Txiv Roj Roj - AI = 3
Avocado - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Qaib - AI = 20

Cov khoom lag luam nrog cov kabmob AI ntau kawg

AI champions yog tib yam yooj yim carbohydrates thiab cov hmoov txhuv nplej siab!

Jelly candies - AI = 120
Pancakes thiab pancakes los ntawm hmoov dawb - AI = 112
Melon - AI = 95
Qos - AI = 90
Cov Pluas Tshais - AI = 70-113

Ob qhov khoom lag luam hauv insidious: AI siab heev tiv tiag GI tsawg

kua mis nyeem qaub : GI - los ntawm 35 txog 63 nyob ntawm qhov muaj pes tsawg leeg, AI - 90-115
txiv kab ntxwv : GI tsis pub ntau tshaj 40, kabmob AI txog 60-70).

Insulin-raising yogurt nrog txiv hmab txiv ntoo thiab lwm cov khoom lag luam nrog cov piam thaj yooj yim hauv nws yog qhov sib xyaw ua tsis zoo rau koj daim duab!

Thiab twb tau kua mis nyeem qaubnrog txiv kab ntxwv - zoo dua tsis nco qab!

Tab sis nws yog qhov zoo ntxiv rau cov rog zoo (txiv ntoo, butter thiab avocados) thiab nqaij qaib nrog tuna rau cov zaub mov!

Yogurt pab tau zoo, tab sis yog tias ua ke nrog dib .

3. Kev siv cov khoom lag luam tsis ua rau kev nce siab hauv cov ntshav qab zib thiab tso tawm insulin tsis ua rau muaj kev tshwm sim ntawm cov tshuaj tiv thaiv kab mob insulin.

Qhov kev cuam tshuam ntawm metabolic no tshwm sim, thaum lub cev poob nws qhov kev cuam tshuam rau lub cev.

Thiab tom qab ntawd cov kev rog dhau thiab cov kab mob tag nrho tshwm sim.

Xyuam xim rau fiber ntau, uas tsis muaj GI, tab sis ua rau cov khoom noj carbohydrate muaj txiaj ntsig zoo dua, "rub" ib feem ntawm cov piam thaj poob siab.

4. Tus lej ntawm cov acids, suav nrog cov lactic acid, cuam tshuam rau tus nqi ntawm cov tshuaj insulin tso tawm.

Txawm hais tias yogurt thiab lwm cov khoom noj muaj mis (fermented) muaj cov kabmob AI siab, lub tuam txhab nrog lwm qhov ntawm cov organic acids (piv txwv li, txiv qaub pickled) lawv txo tus nqi ntawm cov kua dej zais cia txawm hais tias lub ncuav dawb siv nrog lawv.

Yog tias koj haus cov zaub mov muaj piam thaj lossis hmoov txhuv nplej siab, koj yuav tsum noj lawv nrog qee yam pickled, pickled lossis qaub.

Ntawd yog nws, qhov no yog kua mis nyeem nrog pickles, tsis nrog txiv hmab txiv ntoo ntxiv.
Nco Greek tzatziki ntses, nws suav nrog cov kua mis nyeem qaub, dib, tshuaj ntsuab thiab qij

Janette Brand-Miller ntawm Tsev Kawm Ntawv University of Sydney tau sau tseg tias qee qhov kev mob siab rau zais cia zais ntshav ntau dhau nyob rau hauv kev teb rau kev noj qee yam zaub mov nrog glycemic index tsawg.
Jeanette Hom-Miller rau kev sib piv tsis tau noj ntshav qab zib (rau GI), tab sis khob cij dawb . Nws cov glycemic Performance index yog conventionally noj li 100.

Rau kev sim thiab rau suav ob qho tib si AI thiab GI, peb tsis siv cov khoom lag luam uas muaj 50 g ntawm carbohydrates, tab sis cov khoom lag luam uas ua rau tib cov zog: 1000 kilojoules (240 kcal.).

Cov khoom lag luam AI muaj zog (Muaj zog GI)

(Thawj tug lej yog GI, ob tus lej yog AI cov khoom los ntawm J. Brand-Miller)

Croissant - 74 thiab 79
Khob noom cookie - 65 thiab 82
Doughnuts Cookies - 63 thiab 74
Ncuav Qab Zib - 74 thiab 92
Mars tuav - 79 thiab 112
Txiv laum huab xeeb - 12 thiab 20
Yogurt - 62 thiab 115
Mis nyuj khov - 70 thiab 89
Cov Qos Yaj Ywm Chips - 52 thiab 61
Cov khob cij dawb - 100 thiab 100
Fabkis loaf - 71 thiab 74
Nqaij nyuj - 21 thiab 51
Ntses - 28 thiab 59
Laj Tsawb - 79 thiab 81
Txiv quav ntswv nyoos - 74 thiab 82
Apples - 50 thiab 59
Txiv kab ntxwv - 39 thiab 60

Cov tshuaj insulin - "neeg xyuas pib" suab thaj, tshuaj insulin - Qhov no yog qhov tshuaj hormones cuam tshuam rau kev hloov pauv ntawm carbohydrates rau piam thaj. Thaum cov khoom noj uas muaj cov carbohydrates nkag mus rau hauv lub cev, lub txiav yuav zais cov kua dej.
Ntxiv mus, qhov tshuaj txuam nrog cov piam thaj thiab "dhau" nws los ntawm cov hlab ntshav mus rau hauv lub cev nqaij: tsis muaj yam tshuaj hormones, cov piam thaj tsis tuaj yeem nkag los ntawm cov qog ua cell rau hauv cov ntaub so ntswg. Lub cev tam sim ntawd nqus cov piam thaj kom rov ua kom muaj zog, thiab hloov cov khoom seem mus rau hauv glycogen thiab tawm nws mus khaws cia hauv cov leeg nqaij thiab hauv lub siab.
Yog tias lub cev tsis tsim kom muaj cov insulin txaus, cov piam thaj ntau dhau hauv cov ntshav, uas ua rau muaj piam thaj mob ntshav qab zib .
Lwm qhov kev cuam tshuam yog cuam tshuam nrog adipose cov ntaub so ntswg cell daim nyias nyias. Cov hlwb no, vim yog kis kabmob, plam lawv qhov kev nkag siab thiab tsis txhob cia "tso" hauv. Cov txuam nrog cov piam thaj yuav tshwm sim rog dhau uas kuj ua rau ntshav qab zib.

Txhawm rau kom tsis txhob mob thiab yuag, koj yuav tsum xav txog kabmob AI.

Yog tias GI qhia txog kev hloov pauv ntawm cov tshuaj rau cov piam thaj, tom qab no AI ntawm cov khoom lag luam qhia tus nqi ntawm cov khoom siv tshuaj insulin xav tau txhawm rau rhuav tshem cov khoom lag luam.

AI siv rau dab tsi?

Rau qhov ua kom cov leeg muaj zog Cov neeg ncaws pob siv cov insulin khoom ntsuas. Feem ntau siv los ntawm cov cim no cov kis las rau cov neeg uas kev nqus nrawm nrawm yog sib npaug nrog qhov nce nrawm hauv cov leeg nqaij.
AI siv tsis tas hauv kev kho mob ntawm cov teeb meem metabolic tab sis kuj rau khoom noj Cov. Kev suav AI yog ib qho tseem ceeb rau kev tswj kev noj zaub mov zoo.

Qhov hnyav nce nyob ntawm lub xeev ntawm koj txiav thiab koj lub cev rhiab rau insulin. Tus neeg uas lub qog noj qab nyob zoo tuaj yeem noj txhua yam hauv qhov ntau, thaum tseem nyob ntawm lub cev hnyav thiab tsis ua fatter. Tus neeg nquag rog rog muaj lub siab nyiam hyperinsulinism thiab, yog li ntawd, kom rog dhau.

Puas muaj kev pheej hmoo yuag poob?

Tam sim no cov lus nug yog, yuav ua li cas txog nws? Puas yog qhov kev nyuaj pathological ntawm insulin rhiab heev mus ib txhis depriving peb ntawm lub caij nyoog kom tshem tau cov rog ntau dhau?

Lub ntsiab — ntshaw (txhawb nqa) thiab kev pab ntawm tus kws tshaj lij.

Pib qhov twg

Rho tawm los ntawm kev noj zaub mov ntawm cov zaub mov siab nrog GI lossis AI:

1. cov tais diav muaj piam thaj, hmoov khoom, qos yaj ywm thiab mov dawb,
2. cov khoom noj khoom noj uas muaj cov khoom noj uas muaj cov khoom noj xyoob ntau ntau (cov hmoov nplej, qab zib, txhuv dawb), kev lag luam (cov pob kws flakes, paj kws thiab mov, chocolate qab zib kom ntau, npias),
3. cov khoom lag luam tshiab - uas tau ntim hauv Russia tsis ntev tshaj 200 xyoo (qos yaj ywm, pob kws).

• los ntawm cov zaub - beets thiab carrots,
• los ntawm cov txiv hmab txiv ntoo - txiv tsawb thiab txiv hmab.

Cov Khoom Lag Luam Zoo Tshaj

• cov tais diav uas muaj cov hmoov txhuv nplej siab: qos yaj ywm, qhob cij, taum mog - tsis txhob sib xyaw nrog cov protein: ntses, tsev cheese, nqaij,
• noj cov zaub mov txawv nrog cov rog cov zaub, nrog butter, thiab zaub,
• Cov zaub mov ua rau muaj cov carbohydrate sai sai yog tsis tso cai
• cov protein thiab cov rog yog cov tsim nyog rau cov khoom noj ua kom rog sai, tab sis tsis muaj zaub txhua,
• Cov rog rog uas tsis rog ntxiv rau cov khoom noj ua si carbohydrates yog cov txiaj ntsig zoo tshaj plaws.

Yuav faib cov tshuaj li cas hauv zaub mov

rau pluas tshais - nas ncuav,
carbohydrates ceev ceev thiab hmoov txhuv nplej siab - txog 14 teev,
rau noj hmo, ua cov nyom carbohydrates thiab protein (piv txwv li mov nrog nqaij qaib mis).

Hmoov tsis zoo, nws tsis tuaj yeem txiav tawm AI ntawm cov khoom lag luam khoom noj ntawm koj tus kheej Cov. Yog li, koj tuaj yeem siv lub rooj tshwj xeeb

Khoom Noj Khoom Haus AI Rooj

Raws li qib AI, cov khoom tau muab faib ua peb pawg:

1. nce tus naj npawb ntawm cov tshuaj insulin: qhob cij, mis, qos yaj ywm, cov khoom ci, cov kua mis nyeem nrog cov muab tub lim,
2. nrog nruab nrab AI: nqaij nyuj, ntses,
3. qes AI: oatmeal, buckwheat, qe.

Caramel Cov Ncauj Lus 160
Mars Bar 122
Hau qos yaj 121
Taum 120
Ntses Dej Yogurt 115
Dried txiv ntoo 110
Npias 108
Mov Ci (Dawb) 100
Kefir, fermented ci mis nyuj, yogurt, qaub cream 98
Mov Ci (Dub) 96
Luv Lej Lub Kua Muag Loj 92
Mis 90
Mis nyuj khov (tsis muaj qhov ci) 89
Neeg Nrib Pleb 87
Ci, txiv hmab 82
Tsawb 81
Mov (dawb) 79
Pob kws flakes 75
De Txiv Qaub Tawv Hlawv Qaum Teb 74
Mov (xim av) 62
Cov qos yaj ywm chips 61
Txiv kab ntxwv 60
Apples, muaj ntau hom ntses 59
Cov qhob cij 56
Paj Kws 54
Nyuj Ci 51
Lactose 50
Muesli (tsis muaj txiv hmab txiv ntoo qhuav) 46
Ci 45
Oatmeal, nplej zom 40
Qaib Sib Ncaws 31
Hlaws barley, lentils (ntsuab), txiv ntoo qab zib, txiv kab ntxwv qaub, chocolate dub (70% cocoa) 22
Txiv laum huab xeeb, taum pauv, apricots 20
Nplooj zaub pob, lws suav, txaij, qej, dos, nceb, kua txob (ntsuab), zaub cob pob, zaub qhwv 10
Sunflower Noob (Unroasted) 8

Tsatsiki los ntawm Crete

Cov khoom xyaw

• 500 g yogurt cov kua mis (10% rog)
• 1 lub dib
• 4 cloves qej, tshiab
• ntsev, kua txob - mus saj

Sib tov cov kua mis nyeem yogurt zoo.

Tev lub dib thiab grate nws coarsely.
Ntsev lub dib thiab tos kom txog thaum cov kua txiv daws.
Tev lub qej rau tib lub sijhawm.
Zaws ntawm yogurt.
Muab cov kua mis tso rau hauv daim ntaub huv si thiab nyem.
Ntxiv lub dib mus rau yogurt thiab sib tov.
Cia sawv ntsug me ntsis thiab lub caij nrog ntsev (ua tib zoo) thiab kua txob.

Cov kua dej ua si li cas hauv lub cev?

Sab hauv cov roj ntsha ntawm lub cev muaj qhov tsim tuab - triglycerides. Thiab muaj cov roj dawb dawb nyob ze, muaj ntau ntawm lawv, lawv pheej ntws mus rau hauv cov roj ntsha ntawm tes, ntws tawm ... Cov txheej txheem no txuas ntxiv - taug kev, pw tsaug zog, thiab lwm yam.

Ntxiv mus, cov tshuaj insulin tseem zais cia. Cov tshuaj insulin: ntau tshaj, nruab nrab, qis. Thiab nyob rau qee lub sijhawm, thaum cov insulin nce, lub teeb liab los rau - thiab tag nrho cov roj ntsha dawb hauv lub xovtooj ntawm no, lawv muab muag rau hauv ib qho chaw thiab muaj 2 npaug ntxiv ntawm lawv.

Ib qho piv txwv. Cov txiv tsawb lossis txiv tsawb muaj cov roj uas ua rau cov insulin tsis pub leejtwg paub. Noj 1 kua txiv ntoo thiab tshuaj insulin yog qhov tsis pub dhau 3 teevCov. Ntawd yog, tom qab 3 teev koj tuaj yeem pib qoj ib ce hauv chaw dhia ua si, mus rau aerobics, dhia hlua - tab sis tshwj tsis yog cov carbohydrates, koj yuav tsis hlawv ib gram ntawm cov rog.

Yog li no, insulin index tseem ceeb heev! Nws yog ib txwm sib npaug nrog glycemic index.

Glycemic Performance index - tus nqi ntawm cov ntshav saturation nrog qab zib.

Txhua qhov khoom muaj ob peb glycemic qhia. Thiab cov ntsuas no nyob ntawm ntau yam: ntawm cov khoom lag luam tau npaj li cas thiab lwm yam khoom siv nws txuas rau.

Ua txhaum loj thaum siv cov tsev cheese

Piv txwv li, tsev cheese yog qhov khoom noj uas nyiam tshaj plaws ntawm cov neeg feem ntau nyob rau yav tsaus ntuj. Tsev cheese yog yuav vim tias nws muaj calcium. Tshwj xeeb hauv kev tawm tswv yim yog cov roj ntsha uas tsis muaj roj ntau - thiab calcium los ntawm cov tsev pheebsuab-free cheese tsis yog nqus tau, tab sis yog nqus tau los ntawm lub tsev qib siab tiag tiag cheeseCov. Tab sis txawm tias cov tsev qes roj uas muaj roj tsawg no tsa cov tshuaj insulin ntau dua li ib qho qhob noom xim kasfes.

Kev loj hlob lawm hauv ib tus neeg laus, nws yog lub luag haujlwm rau pib hlawv cov rog thaum hmo ntuj. Thiab thaum tsaus ntuj nws hlawv 150 grams ntawm daim ntaub adipose (tsuas yog 50 feeb). Yog tias cov kua dej tawm thaum yav tsaus ntuj, tom qab ntawd nws yuav thaiv qhov kev txiav txim ntawm cov tshuaj no. Thiab thaum tsaus ntuj, kev hlawv cov rog yuav tsis tshwm sim.

Koj tsis tuaj yeem noj tsev cheese thaum hmo ntuj. Cov tshuaj insulin yuav tso tawm rau ntawm tsev cheese thiab qhov inhibition kev cuam tshuam ntawm qhov kev loj hlob tseem ceeb tshaj plaws, uas ua rau muaj roj hlawv thaum hmo ntuj, yuav ua rau.

Thiab yog tias koj noj daim nqaij npuas, piv txwv li, lard rau yav hmo ntuj. Cov khoom no muaj cov tshuaj insulin qis. Cov tshuaj insulin yuav luag tsis sawv thiab txhua yam yuav zoo - peb yuav poob phaus. Peb kuj pom zoo cov cai: yam tsis noj kom yuag.