Glycemic Index Cov Khoom Noj Txiaj Ntsig: Cov Ntawv Teev Khoom Txhua Limtiam thiab Cov Ntawv Teev Khoom

Ntawm tag nrho cov khoom noj khoom haus uas ua rau kom poob phaus, cov kws qhia zaub mov sawv tawm ntawm cov zaub mov glycemic index yog ib qho ua tau zoo tshaj, tsis muaj mob thiab haum rau ntau yam. Nrog rau txoj hauv kev mus rau qhov poob phaus nrog GI tswj, qhov poob ntawm cov rog tshaj yog ua tau yam tsis muaj kev tshaib plab thiab kev ua phem rau lub cev.

TSEEM CEEB YUAV TSUM! Txawm tias cov ntshav qab zib siab tshaj plaws tuaj yeem kho tau hauv tsev, tsis tas yuav phais lossis tsev kho mob. Tsuas nyeem dab tsi Marina Vladimirovna hais. nyeem cov lus pom zoo.

Cov ntsiab cai kev noj zaub mov zoo

Daim ntawv qhia glycemic yog qhov ntsuas uas ntsuas qhov kev tawm tsam ntawm tib neeg lub cev mus rau kev tau khoom thiab ua rau muaj qhov hloov pauv hauv cov piam thaj hauv ntshav. Txhua yam ntawm cov khoom lag luam hauv cov khoom noj muaj nws tus kheej GI, txij li 0 txog 100 (100 yog qhov ntsuas ntawm cov txiaj ntsig ntawm cov kua nplaum ntshiab). Carbohydrates muaj qhov siab tshaj GI. Kev noj zaub mov zoo hypoglycemic muaj nyob rau hauv qhov kev tawm tsam ntawm "sai" carbohydrates thiab hloov rau lawv nrog cov qeeb dua. Qhov ntau npaum li cas ntawm cov khoom noj protein hauv cov zaub mov tsis txwv, vim GI ntawm cov khoom muaj protein yog 0.

Qab zib yog txo tam sim ntawd! Mob ntshav qab zib ntev mus ntev tuaj yeem ua rau tag nrho cov kab mob, xws li teeb meem tsis pom kev, tawv nqaij thiab plaub hau, mob rau sab hauv, mob caj pas thiab mob qog nqaij hlav! Cov neeg qhia kev iab kev xav ua kom lawv cov suab thaj theem. nyeem rau.

Ntawm cov ntsiab cai kev noj haus:

• Cov zaub mov nrog glycemic Performance index hauv qab 70 yeej muaj nyob hauv cov zaub mov noj.
• Cov zaub mov yuav tsum nquag, hauv seem me me (qhov zoo tshaj - 5-6 cov zaub mov hauv ib hnub).
• Cov ntsiab lus calorie tsis tuaj yeem tswj tau, tab sis hais txog kev tsis txaus siab, noj hmo yuav tsum yooj yim ob zaug ua tshais.
• Pluas Hmo pom zoo kom 2-3 teev ua ntej mus pw.
• Nco ntsoov haus tsawg kawg yuav tsum haus 2 liv dej huv lub hnub.
• Txoj kev ua noj ua haus yog hau, txhawm, ci. Koj tsis kib.

Glycemic Performance index kev noj haus cov kauj ruam

Kev noj zaub mov glycemic tsawg tau muab faib ua:

1. Kev noj zaub mov glycemic cuam tshuam txog kev hlawv roj ntau tshaj plaws.

Qhov siab tshaj plaws hlawv roj. Nyob rau lub sijhawm no, nws raug tso cai rau noj cov zaub mov npaj tau los ntawm cov khoom noj nrog lub glycemic index (nce txog 40). Cov theem ua cim los ntawm tus nqi siab tshaj ntawm kev poob phaus.

Ntev

Kev noj haus GI tsis yog nrawm nrawm ntawm qhov ceev ntawm kev ua tiav cov txiaj ntsig poob phaus. Qhov nruab nrab, nws lub sijhawm yog 3 lub lis piam. Nws ntseeg tau tias hauv 21 hnub xwb nws tuaj yeem tsim txoj kev coj tus cwj pwm tshiab, thiab kev noj zaub mov tsis muaj kev zam. Cov txiaj ntsig zoo tshaj plaws ntawm kev poob phaus los ntawm glycemic index yog 6 lub lis piam (2 lub lis piam rau txhua theem ntawm kev noj haus). Qhov hnyav nruab nrab poob rau txhua 7 hnub yog 1-2 kg. Hauv thawj 2 lub lis piam, cov ntsuas no tuaj yeem nce mus rau 2-3 kg rau lub sijhawm txij hnub Monday txog hnub Sunday.

Dab tsi tau thiab noj tsis tau?

Kev noj zaub mov glycemic index suav nrog kev noj zaub mov nrog GI tsawg thiab nruab nrab GI qhov tseem ceeb thiab kev tsis kam lossis hnyav txwv cov zaub mov nrog cov ntsiab lus siab. Cov zaub mov no tseem pom zoo rau cov neeg mob ntshav qab zib. Cov kab ntawv qhia pom dab tsi glycemic Performance index muaj nuj nqis rau cov no lossis lwm cov zaub mov muaj, dab tsi yog pom zoo kom noj, thiab hom zaub mov zoo li cas yog qhov tsis yooj yim sua.

Lub glycemic Performance index nyob ntawm tus txheej txheem ntawm kev npaj: GI ntawm tib cov khoom hauv daim ntawv tshiab thiab tom qab kev kho cua sov yuav txawv ntau zaus.

Cov ntawv qhia zaub mov rau lub lim tiam

Cov ntawv qhia zaub mov kwv yees rau ib lub lim tiam rau qhov hnyav poob ntawm 1-2 kg hauv 7 hnub:

• Nws yog qhov zoo dua los pib thaum sawv ntxov nrog oatmeal hauv mis nyuj.

• Pluas tshais: oatmeal (tsis yog cereal) nrog 50 ml ntawm mis tshiab.
• 1 khoom noj txom ncauj: walnuts, 1 kua.
• Noj su: hau nqaij qaib mis nrog txiv lws suav.
• 2 khoom noj txom ncauj: 150 ml ntawm kefir.
• Noj hmo: 100 g ntawm hau los yog ncu buckwheat, ib nrab txiv kab ntxwv.

Txog khoom noj txom ncauj koj tuaj yeem haus ib khob mis.

• Pluas tshais: oatmeal nrog berries, kefir.
• 1 khoom txom ncauj: mis nyuj (200 ml).
• Noj su: 100 g ntawm hau buckwheat, ci nqaij qaib mis, dib.
• 2 khoom noj txom ncauj: pear, 10 pcs. txiv laum huab xeeb.
• Noj hmo: hau taum, nqaij ntses uas tsis muaj rog, ci hauv qhov cub nrog tshuaj ntsuab.

Pros thiab Cons ntawm Noj Mov

Ntawm sab zoo, kev noj zaub mov glycemic muaj qhov txiaj ntsig zoo ntawm qib ntawm tib neeg cov metabolism. Vim lub siab cov ntsiab lus ntawm cov txiv hmab txiv ntoo thiab zaub tshiab hauv cov zaub mov noj, cov zaub mov enriches lub cev nrog cov vitamins thiab cov zaub mov tseem ceeb. Kev noj haus tsis kim, uas ua rau nws muaj peev xwm them taus rau txhua ntu ntawm cov pej xeem. Kev poob ceeb thawj rau cov zaub mov hypoglycemic tsis tshaib plab vim yog zaub mov seem.

Cov ntsiab lus tsis zoo suav nrog qhov yuav tsum tau soj ntsuam GI ntawm cov khoom noj uas koj yuav tsum tau noj tas li. Kev noj haus yog qhov ntev heev, nws lub sijhawm nws txawv ntawm 3 txog 6 lub lis piam. Vim tias qhov kev ua tsis tiav ntawm cov khoom qab zib, nws yog qhov nyuaj heev rau qee cov hniav qab zib kom tiv taus thawj lub lis piam ntawm kev noj haus. Tsis muaj rog ua rau cov khoom noj tsis haum rau cov hluas, menyuam yaus, poj niam cev xeeb tub thiab tus poj niam hauv lub sijhawm lactation.

Txij nkawm

Dab tsi tso cai rau koj kom ua tiav cov khoom noj ntawm cov khoom uas muaj glycemic index tsawg:

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• 2-3 kg poob hauv 1 lub lis piam - yog, qhov tshwm sim yog deb ntawm qhov xav tsis thoob, tab sis tas li,
• kev txuag kev siv hluav taws xob thiab kev siv thaum nruab hnub vim kev siv cov khoom noj carbohydrates,
• txo cov cholesterol nyob hauv cov ntshav,
• ntxiv dag zog rau cov hlab plawv hlab ntsws (qhia tias tsis muaj teeb meem dab tsi nrog nws thaum pib),
• txhim kho ntshav qab zib.

Ntxiv rau, kev cuam tshuam tsis tshua muaj tshwm sim rau cov zaub mov glycemic vim tias kev tshaib kev nqhis los cuam tshuam los ntawm tib lub carbohydrates. Thiab cov protein nrog cov rog tsis poob rau hauv qhov txiav npluav, uas tseem nyiam.

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Cov Yuav Tsum Muaj

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Nrog kev noj qab haus huv glycemic, tso dag yog qhov tsis zoo, vim tias cov khoom noj zoo li no cuam tshuam ncaj qha rau cov ntshav thiab lub xeev ntawm cov hlab plawv ua ke. Yog li, tsis yog txhua tus yuav tsum txaus siab rau nws cov hauj lwm zoo. Muaj ib tug xov tooj ntawm contraindications - ib daim ntawv teev cov kab mob nyob rau hauv uas xws li cov txheej txheem yuav paug ib lub xeev ntawm kev noj qab haus huv. Cov no suav nrog:

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• mob rwj, mob plab zom mov thiab lwm yam teeb meem nrog lub plab zom mov,
• kev nyuaj siab mob hlwb
• lub raum tsis ua hauj lwm
• kab mob ntev
• kev nyuaj siab ntev
• lub plawv tsis ua hauj lwm
• varicose leeg, mob ntsws, hemophilia thiab lwm yam kab mob ntshav ncig.

Nyias, nws yuav tsum tau hais txog kev xeeb tub thiab pub niam mis. Cov kev cai no lawv tus kheej yog contraindications rau kev noj haus, thiab glycemic tsis muaj qhov tshwj xeeb. Kuj tseem muaj hnub nyoog txwv: cov tshuaj insulin yog qhov tsis muaj txiaj ntsig rau cov menyuam yaus, cov hluas thiab cov laus.

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Ntshav qab zib mellitus yog muaj teeb meem tsis sib haum rau cov khoom noj zoo li no. Ntawm ib sab, nws tau tsim thaum chiv thawj rau nws txoj kev kho mob. Ntawm qhov tod tes, cov kws kho mob tau hais tias tsis muaj kev lees paub tseeb txog ntawm pov thawj ntawm cov txiaj ntsig ntawm cov kev poob phaus xws li kev kuaj mob no. Niaj hnub no qhov no tsuas yog qhov kev xav kwv yees, tab sis cov kws kho mob ntshav qab zib tau xav kom lawv cov neeg mob mus noj zaub mov glycemic.

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Pros thiab cons

Nrog rau tag nrho nws cov tau zoo, kev noj zaub mov glycemic tseem muaj kev tshaib plab, thiab nws muaj qhov tsis zoo uas koj yuav tsum paub ua ntej.

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Qhov zoo:

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• high efficiency
• normalization ntawm metabolic kev,
• tau noj zaub mov zoo,
• vam meej sib ntaus tawm tsam tiv thaiv kev ua si rau qab zib,
• tsis muaj kev tshaib kev nqhis
• yam tsawg kawg ntawm kev cuam tshuam
• ntxiv dag zog rau kev tiv thaiv
• saturation ntawm lub cev nrog cov vitamins tsim nyog (kom muaj txiv hmab txiv ntoo thiab zaub ntau hauv cov zaub mov),
• tsis txaus ntawm tsis txaus ntseeg nyob rau hauv tus piv ntawm BZHU,
• ntshav insulin thiab roj cholesterol tswj
• siab stabilization,
• mus ob peb vas txhim kho.

Qhov tsis zoo:

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• qhov xav tau ntawm lub zog thiab lub zog ntawm tus cwj pwm, raws li koj yuav tsum tso khoom qab zib, ncuav pastries, mov ci thiab lwm yam "kev xyiv fab hauv lub neej",
• dubiousness ntawm kev tawm tswv yim: qhov cuam tshuam ntawm GI rau qhov kev poob phaus tsuas yog qhov theoretical kwv yees uas tseem tsis tau muaj pov thawj
• muaj kev pheej hmoo ntawm "tau txais hooked" ntawm cov rog rog uas txo qis qhov ua tau ntawm kev noj haus,
• cov txiaj ntsig tau zoo tsuas yog ua tiav nrog kev ua raws lub sijhawm ntev,
• thoob plaws qhov kev poob phaus, koj yuav tsum khaws lub rooj noj mov glycemic ntawm cov zaub mov ua ntej koj lub qhov muag kom koj tsis txhob txwm noj yam tsis raug txwv.

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Khoom npe

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Peb yuav tsis muab cov npe no ntawm cov khoom tau tso cai thiab txwv tsis pub ua, vim tias lawv nyob ntev. Koj yuav pom lawv hauv cov ntxhuav tshwj xeeb. Lawv muaj peb ntu:

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1. Cov zaub mov nrog lub glycemic tsis muaj qhov ntsuas (tsawg dua 35), uas tau tso cai ua ib feem ntawm qhov kev tshaib plab thiab ua lub hauv paus ntawm nws kev noj haus.
2. Cov khoom lag luam nrog qhov nruab nrab GI (40-55), uas tuaj yeem noj hauv tsawg me tsis ntau tshaj 1 zaug hauv ib hnub.
3. Cov zaub mov GI siab (ntau dua 60) uas yuav tsum tau ua kom tsis suav los ntawm cov khoom noj.

Hauv qab no yog cov npe kwv yees uas, txawm tias ua ntej ua haujlwm nrog lub rooj, yuav coj koj cov ntawv qhia zaub mov uas koj tuaj yeem tsim thiab cov neeg raug tsim txom koj yuav tsum ua.

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Cov Lus Cim Tseem Ceeb. Nco ntsoov tias cov khoom noj nyoos muaj npe nyob hauv. Tom qab kev kho cua sov, lawv cov glycemic Performance index hloov pauv, thiab ntau zaus rau sab ntau dua, thiab hauv cov xwm txheej zoo li no, cov khoom lag luam txav los ntawm kev tso cai txwv tsis pub ua. Piv txwv: GI ntawm celery nyoos cag = 15, thiab GI ntawm cov = = 85.

Pub:

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• txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav, txiv ntseej: apricot, avocado, quince, txiv kab ntxwv, ntsuab txiv tsawb, pomegranate, txiv kab ntxwv qaub, txiv moj coos, txiv qaub, mandarin, nectarine, txiv duaj, txiv duaj, kua, qhuav apricots, figs, goji, txiv pos nphuab, txiv pos, liab thiab dub, txiv ntoo qab zib, blueberries,
• txhua txiv ntoo (suav nrog txiv maj phaub) thiab noob,
• zaub, zaub ntsuab: txaij, zaub cob pob, zucchini, zaub qhwv dawb, Zaub ntsuab zaub, zaub paj, zaub paj, kaus mom, kua txob, txiv lws suav, radishes, zaub xas lav, beets, taum, qej, dos, rhubarb, zaub ntsuab, zaub paj, zaub ntsuab, zaub ntsuab,
• peas, chickpeas, lentils,
• cereals: barley, sprouted nplej, qe,
• khoom qab zib: mis nyuj khov yog dej khov nrog cov fructose, cov chocolate dub,
• cov khoom noj siv mis (nrog rau qhov feem pua ​​tsawg kawg ntawm cov ntsiab lus ua rog): feta cheese, kua mis nyeem tsis ntxiv, kefir, mis, fermented ci mis, qab zib, cheeses feem ntau, tsev cheese,
• qe
• muaj roj thiab nqaij ntses tsawg, nqaij ntses,
• soya vermicelli, txiv ntseej thiab hmoov txhuv, Essenian cij,
• dej haus: cawv (tshwj tsis yog npias), kas fes, tshuaj yej, kua txiv lws suav.

Txwv:

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• txiv hmab txiv ntoo: txiv ntaub ntoo, dib liab, dib liab,
• raisins
• zaub: rutabaga, pob kws, taub dag,
• cereals: mov dawb, nplej, hmoov nplej,
• khoom qab zib: chocolate kab, qabzib, zib ntab, dej qab zib, qab zib, waffles, ncuav qab zib, jam thiab qab zib jams,
• khoom noj siv mis: curd cheese, kua mis,
• cov nplej thiab mov khob cij, baguette, khaub noom, dumplings, nplej hmoov nplej, lasagna, donuts, crackers, croutons, rolls, bagels,
• dej qab zib: npias, dej qab zib, protein shakes.

Pub Noj Nruab Nrab:

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• txiv hmab txiv ntoo: txiv puv luj, persimmon, txiv nkhaus taw, kiwi, txiv quav ntswv nyoos, txiv tsawb siav,
• cov txiv hmab txiv ntoo qhuav: prunes, hnub tim,
• txiv hmab txiv ntoo: cranberries, lingonberries,
• taum
• cereals: buckwheat, liab thiab qus mov, basmati, oats, semolina,
• khoom qab zib: maple phoov, lactose,
• khoom noj siv mis: yogurt nrog ntxiv, qaub cream, qab zib cheese, feta,
• sushi
• buckwheat pancakes, hmoov nplej txhuv nplej zom txhuv, nplej txhuv ci txhuv, spaghetti al-dente, ravioli, pizza, buckwheat hmoov nplej,
• txiv hmab txiv ntoo thiab zaub kua txiv.

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Cov Lus Pom Zoo

Ntxiv rau qhov tseeb tias kev noj zaub mov glycemic ua rau tib neeg poob ceeb thawj tas li hais txog cov ntxhuav, nws cov kev soj ntsuam kuj cuam tshuam ntau txoj cai. Lawv cia koj nce kev ua haujlwm thiab tiv dhau txhua yam kev nyuaj. Yog tias koj npaj siab kom ua tiav qhov siab tshaj plaws yam tsis muaj kev phom sij rau kev noj qab haus huv - mloog cov lus ntuas ntawm cov kws tshaj lij.

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1. Mus kuaj mob hauv tsev kho mob thiab tau txais kev tso cai los ntawm kws kho mob.
2. Cov ntsiab lus txhua hnub hauv calories rau kev hnyav rau tus txiv neej yuav tsum tsis pub ntau dua 1,500 kcal (cov kis las raug pub rau 1,800), rau cov poj niam - 1,200.
3. Lub hauv paus ntawm cov zaub mov yuav tsum yog cov khoom lag luam nrog GI tsawg dua 35. Lawv yuav tsum tau noj txhua hnub. Ib zaug ib hnub, khoom noj nrog GI ntawm 40 rau 55 suav nrog raug tso cai. Txhua yam yog txwv tsis pub ua.
4. Ntawm cov rog, muab kev nyiam rau cov txiv ntseej roj, tab sis tsis txhob kib dab tsi rau nws. Cov protein ntau yog cov muaj roj tsawg (lawv ua lub zoo dua tandem nrog carbohydrates).
5. Ntev: tsis pub tsawg tshaj ib lim tiam thiab tsis ntev tshaj 3 hlis.
6. Txhua hnub ntim ntawm cov dej haus: 2 liv.
7. Cov kev ua si yuav tsum ua.
8. Noj hmo tsis pub dhau 4 teev ua ntej yuav mus pw.
9. Khoom noj muaj feem: Noj 5-6 zaug ib hnub.
10. Yog koj txoj kev noj qab haus huv zuj zus, koj yuav tsum tsum tsis noj cov zaub mov thiab xyuas koj kev noj qab haus huv.

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Muaj cov khoom noj sib txawv raws li glycemic index ntawm cov zaub mov uas muaj cov khoom noj uas yog carbohydrate.

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Xaiv 1. Montignac

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Cov nto moo tshaj plaws ntawm cov zaub mov glycemic. Tsim los ntawm Fabkis kev qhia noj haus zoo Michel Montignac. Kwv yees 2 theem:

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1. Poob phaus ncaj qha, uas yuav tsum tau nyob ntev 3 lub hlis (kom poob 5 kg) thiab ntau dua (kom poob ntau dua 5 kg).
2. Kev sib sau ua ke ntawm kev tshwm sim uas koj tuaj yeem nyob.

Nws yog raws li lub ntsiab cai ntawm cov khoom noj khoom haus cais: thaum nruab hnub, zaub mov noj tau faib cov protein-lipid (GI cov khoom yuav tsum tsis pub tshaj 35) thiab protein-carbohydrate (GI = 40 txog 50). Muab peb pluas mov rau ib hnub.

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Xaiv 2. Kev Ua Si

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Muaj kev noj haus rau cov txiv neej ua si raws li glycemic Performance index. Qhov kev xaiv thib ib yog rau cov neeg uas ua haujlwm ntawm kev tsim kho lub zog. Lawv raug muab nyob rau hauv ib hlis kom tau nce mus txog 80 ntawm cov protein thiab cov khoom lag luam nrog GI.

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Qhov kev xaiv thib ob yog rau cov neeg uas tau tsom ntawm kev poob phaus thiab "ziab" kom qhuav. Lawv yuav tsum tsis suav tag nrho cov zaub mov nrog GI ntau dua 60 los ntawm kev noj zaub mov rau ib hlis.

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Qhov Xaiv 3. Muaj Kaub

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Nws yog los ntawm kev siv cov khoom noj uas tsuas muaj cov carbohydrates zoo, i.e. zaub mov muaj GI tsawg. Qee qhov txawv ntawm cov zaub mov no tso cai rau koj noj cov zaub mov nrog qhov ntsuas glycemic nruab nrab (tom qab ntawd cov txheej txheem ntawm kev ua kom poob qis thiab ua kom ntev mus rau 1-2 lub hlis), thiab qee qhov, nruj dua ntxiv, txwv tsis pub lawv (lawv lub sijhawm tsis dhau 3-4 lub lis piam).

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Qhov Kev Xaiv 4. South Beach

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Tsim los ntawm lus Askiv cov kws tshawb fawb: kws kho plawv plawv A. Agatston thiab khoom noj khoom haus M. Almon. Nws tau raug sau tseg rau kev kho cov kab mob plawv, tab sis ib txhij coj ua kom yuag poob. Raws li ob txoj ntsiab cai:

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1. Cov carbohydrates zoo (tsawg GI) vs phem carbohydrates (siab GI).
2. Zoo yam rog vs rog hnyav.

Ntawm chav kawm, qhov kev nyiam siab yog muab rau qhov zoo (muaj txiaj ntsig) carbohydrates thiab cov rog. Ntxiv mus, kev noj haus yog qhov ua tau tsis muaj kev vam meej rau tus txiv neej, vim nws tso cai npias nyob hauv kev sim.

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Xaiv 5. Mov ci

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Qhov kev noj haus no tsuas yog muaj peev xwm hu ua glycemic, vim tias nws yog raws li qhov sib txawv ntawm cov xeeb ceem ntawm cov carbohydrates rau lawv qhov sib cais mus rau qhov zoo thiab qhov tsis zoo, tab sis cov ntsiab lus tsis hloov. Txhawm rau xam GI ntawm txhua cov khoom lag luam, peb coj cov kua nplaum ntshiab, uas nws qhov ntsuas qhov ntsuas = 100, rau thawj chav ntsuas.Txoj lwm cov kws tshawb fawb tau coj sib txawv thiab nqa cov khob cij dawb ua qhov taw qhia.

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Xaiv 6. Qeeb Carb (qeeb carbohydrates)

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Tsim los ntawm Timothy Ferris, kws sau ntawv Asmeskas thiab tus neeg txhawb nqa kev noj qab haus huv. Nws pom zoo kom noj ntau yam zaub mov GI tsawg li sai tau thiab tso cov neeg uas GI yob ua ntej. Muaj tseeb, thawj daim npe tseem txwv tsis pub muaj ntau. Cov hauv paus ntsiab lus:

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• "Tsis muaj" - ceev carbohydrates, cawv thiab txiv hmab txiv ntoo.
• "Yog" - cais cov khoom noj khoom haus thiab kev tso cai hauv kev coj tsis ncaj hauv hnub (nws hu ua 1 hnub hauv ib lub lim tiam, thaum koj tuaj yeem noj txhua yam thiab hauv ib qho).

Cov txheej txheem no nquag thiab muaj kev thuam.

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Cov no yog txhua txoj kev xaiv rau kev noj zaub mov glycemic. Nyob rau hauv nws daim ntawv foos ib txwm, nws tsis txhais tau tias qhov kev tsis txaus siab rau kev haus cawv, txiv hmab txiv ntoo, thiab kev saib lub luag haujlwm ntawm cov qauv ntawm cov khoom noj khoom haus cais. Txhua yam yog yooj yim dua nyob ntawm no: peb tau saib ntawm lub rooj nrog GI thiab txiav txim siab lub voj voog ntawm cov neeg siv khoom thiab kev cais tawm.

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Qauv ntawv qhia zaub mov

Txhawm rau kom paub tseeb tias kev noj zaub mov glycemic yeej tuaj yeem tswj hwm, tsuas yog saib cov ntawv qhia zaub mov rau ib lub lim tiam, uas tuaj yeem siv los ua lub hauv paus rau koj qhov kev noj haus. Nws yog ntau yam, sib npaug thiab txaus siab heev.

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Nco ntsoov cov zaub mov noj rau qhov ntau thiab tsawg:

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• tshais - 200 g
• noj su - 1 txiv,
• pluas su - 350 g
• tav su tshuaj yej - 150 g
• noj hmo - 200 g.

Lub sijhawm so, koj tuaj yeem haus cov dej haus muaj cai.

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Tam sim no koj paub dab tsi glycemic noj haus yog nyob rau hauv nws cov kev txiav txim zoo classical, raws li zoo raws li nws ntau yam kev hloov. Dab tsi los xaiv yog nyob ntawm koj. Tab sis nyob rau hauv txhua rooj plaub, tsis txhob hnov ​​qab tias kev poob phaus tuaj yeem ua tiav nkaus xwb: los ntawm nqus cov calories, lawv yuav tsum siv.

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