Glycemic qhov ntsuas ntawm cov khoom lag luam: yuav ua li cas nws cuam tshuam rau kev noj qab haus huv thiab lub cev poob

Lub glycemic index - luv luv li GI - tau dhau los ua lub tswvyim zam uas siv, ntawm cov phaj twg tsis lo: “Cov teeb meem kev noj qab haus huv? Thiab GI puas tau suav? ”,“ Koj puas tuaj yeem yuag poob? Zoo, tau kawg! Nrog cov khoom lag luam nrog xws li GI loj loj, qhov poob phaus yog dab tsi?! ” Nws tsis yog qhov xav tsis thoob uas ntau tus pib xav zoo li lub neej ploj yog tias lawv tsis nyob ntawm cov lus sib raug zoo nrog GI haib uas tau sau lub siab ntawm cov neeg niaj hnub. Tej zaum nws yog lub sijhawm los nrhiav kom tau nrog tus Mr. X no sib txawv, ntxiv cov ntawv rau ntawm lub log ntawm peb qhov kev sib haum xeeb. Yog li, thiaj li yuav sau qhov sib txawv hauv qhov kev paub ntawm cov neeg uas tsis paub txog cov glycemic index ntawm cov khoom lag luam, peb lub portal yuav qhia koj txhua yam nws yog dab tsi thiab ntau npaum li cas GI kev paub yog qhov tseem ceeb rau kev tiv thaiv kev noj qab haus huv thiab kev tiv thaiv kev rog.

Glycemic Food Index: Nws yog dab tsi thiab nws ntsuas dab tsi

Hauv cov lus qhuav ntawm Wikipedia, cov glycemic Performance index yog "qhov taw qhia ntawm kev cuam tshuam ntawm cov zaub mov tom qab noj mov hauv cov ntshav qabzib." Ntawd yog, nrog kev pab los ntawm GI, koj tuaj yeem paub sai npaum li cas los yog maj mam carbohydrates los ntawm peb cov zaub mov tau nqus los ntawm lub cev thiab, raws li, nce cov ntshav qab zib kom ntau. Lub glycemic Performance index yog xam nyob rau hauv kev ntsuas ntawm 0 txog 100. Qhov ntsuas siab dua, cov zaub mov sai dua sai sai, ua rau cov piam thaj, thiab qhov nrawm dua peb tau rov qab tshaib plab.

Kev tshawb nrhiav kho mob tshawb pom qhov txiaj ntsig ntawm kev noj zaub mov noj nrog cov ntsiab lus tseem ceeb ntawm qis GI carbohydrates hauv kev sib ntaus tawm tsam xws li "kab mob ntawm kev vam meej" xws li kev rog, ntshav qab zib, ua xua, cov kab mob ntawm cov hlab plawv thiab txawm tias qee cov neoplasms.

Lub sij hawm GI tau tshwm sim hauv cov ntawv tshaj lij ntawm qhov kawg ntawm lub xyoo pua xeem. Txij thaum ntawd los, ntau cov kev tshawb fawb tau ua pov thawj cov txiaj ntsig ntawm kev noj zaub mov nrog cov ntsiab lus tseem ceeb muaj qhov glycemic qis ntawm cov zaub mov carbohydrates hauv kev tawm tsam xws li "kab mob ntawm kev vam meej" xws li kev rog, ntshav qab zib, ua xua, cov kab mob ntawm cov hlab plawv thiab txawm tias qee qhov nqaij hlav. Cov paj laum hauv GI tau loj hlob heev uas nyob hauv qee lub tebchaws European nws qib tau qhia txog ntawm kev ntim khoom noj!

Kev siv tawm ntawm kev paub txog cov ntawv qhia txog glycemic

Cov ntshav qab zib theem (glycemia) nyob ntawm ob qho tib si thiab hom ntawm carbohydrates peb nqus, yog li, kev paub txog GI tso cai rau koj los tswj cov qib ntawm glycemia, tiv thaiv hyperglycemia los ntawm qhov tshwm sim - thaum muaj ntshav qab zib ntau nyob hauv cov ntshav. Tom qab tag nrho, qib ntawm glycemia cuam tshuam txog kev noj qab nyob zoo, lub cev thiab lub hlwb ntawm ib tug neeg, ntawm kev qab los noj mov, tsis txhob hais txog cov nyhuv rau kev noj qab haus huv "hauv kev ua haujlwm ntev". Hauv cov ntsiab lus luv thiab yooj yim: yog tias peb tsis xav ntsib ntau yam kab mob tom qab qee lub sijhawm, hnub no peb yuav tsum saib xyuas GI ntawm qhov peb noj.

Txhawm rau nws yooj yim rau koj los tsim cov zaub mov zoo, peb lub portal tau npaj lub rooj ntawm glycemic indexes ntawm cov khoom, uas koj yuav pom tom kawg ntawm tsab xov xwm. Txhua yam yog yooj yim heev: qhov qis dua GI ntawm ib yam khoom, qhov kev noj qab haus huv nws yog. Tom qab tag nrho, cov zaub mov nrog lub siab glycemic Performance index muaj yooj yim zom cov khoom noj carbohydrates, uas tau zom sai sai, vim qhov txiaj ntsig ntawm cov ntshav qab zib cov ntshav nce siab, thiab tom qab ntawd kuj poob qis, uas ua rau cov ntshav qab zib tsawg. Qhov no tshwm sim, piv txwv li, tom qab noj paj kws. Thaum cov zaub mov noj nrog nruab nrab thiab tshwj xeeb qis GI raug zom qeeb, thiab cov ntshav qab zib kuj nce siab qeeb, me ntsis.

Tsawg GI Noj

Lub hauv paus ntawm cov zaub mov tsis tshua muaj GI yog zaub nyoos ntawm cov zaub nyoos thiab txiv hmab txiv ntoo, legumes, cov nplej uas muaj nplua nuj nyob hauv fiber, granola nrog cov txiv hmab txiv ntoo qhuav, thiab txiv ntoo. Yog hais tias qhob cij, tom qab ntawd los ntawm wholemeal tag nrho cov hmoov nplej. Rau pluas su, nws tsim nyog ua zaub mov liab, qus lossis xim av txhuv, nplej zom los ntawm durum nplej, buckwheat lossis millet porridge, legumes: chickpeas, lentils, kua taum. Cov zaub, pasta, cereals yuav tsum tau siav rau lub xeev Al dente (txhais los ntawm Italian "rau hniav") - thaum cov khoom tseem muaj tawv txaus, lawv tsis muaj sijhawm los rhaub. Nws yog qib no ntawm kev npaj txhij ntawm tus muab tshuaj txhuam, tshwj xeeb, tso cai rau koj noj ntau ntawm nws thiab tsis txhob ua rau lub siab tawv.

Qhov Cuam Tshuam cuam tshuam Glycemic Index

Txheeb xyuas qhov ntsuas ntawm glycemic qhov ntsuas ntawm ib yam khoom, muaj ntau yam yuav tsum tau coj mus rau hauv tus account, txij li hom suab thaj (yooj yim lossis ntau), cov qauv tshuaj ntawm carbohydrates, thiab cov ntsiab lus ntawm kev noj haus fiber ntau thiab cov rog hauv cov khoom cuam tshuam rau kev zom zaub mov ntawm cov zaub mov thiab, raws li, cov suab thaj hauv cov ntshav. , cov nqaijrog, thiab tseem muaj qib, ntsuas kub, kho cua sov lub sijhawm ntawm cov zaub mov. Yog li, ntawm no yog qhov tseem ceeb uas cuam tshuam rau qib ntawm glycemic index ntawm cov khoom lag luam:

Glycemic load thiab nws cov nyhuv ntawm ntshav qab zib

Txawm li cas los xij, theem ntawm nce nyob rau hauv cov ntshav qab zib nyob ntawm tsis tsuas yog nyob rau GI tam sim no paub rau peb, tab sis kuj ntawm grey cardinal, tseem GG - cia hu nws tias (GL– glycemic load) - glycemic load (lossis load - raws li koj nyiam). Nws tham txog tus nqi ntawm cov carbohydrates hauv cov zaub mov. Piv txwv li, yog tias muaj tib cov zaub mov nrog qhov sib npaug GI, tab sis nrog cov sib txawv ntawm cov carbohydrates, ces cov ntshav qab zib cov ntshav yuav tsawg dua tom qab noj cov khoom nrog cov ntsiab lus carbohydrate tsawg.

Ntxiv rau GI, cov kws tshaj lij kuj tseem cais GG - glycemic load, uas tseem cuam tshuam rau cov ntshav qab zib. Yog tias GI qhia pom sai npaum li cas cov carbohydrates hloov mus rau hauv cov piam thaj, tom qab GG qhia tau ntau npaum li cas cov piam thaj tsim hauv cov ntshav.

GH yog xam raws li no: tus nqi ntawm cov carbohydrates muaj nyob hauv cov khoom hauv grams yog muab los ntawm GI thiab muab faib los ntawm 100. Vim li ntawd, peb muaj tias cov txiv ntoo nrog GI 72, tab sis nrog tsuas yog 4 g ntawm carbohydrates hauv ib nrab tshooj, muaj GG tsawg - tsuas yog 3: (4 x72 ): 100 = 2.88. Yog li, dib liab hauv kev sim tsis nce cov ntshav qab zib. Koj tsis tuaj yeem hais txog txiv tsawb ntawm qhov hnyav tib yam, nrog GG ntau npaum li 12, txawm tias glycemic index ntawm txiv tsawb qis dua li cov txiv ntoo: 52 tiv thaiv 72!

Gradation ntawm GH nyob rau hauv cov nqe lus ntawm cov txiaj ntsig kev noj qab haus huv yog li nram qab no:

qis theem - tsawg dua 10,
nruab nrab - 11-19,
siab - ntau tshaj 20.

Yog lawm, nws tsis yooj yim los xam cov zaub mov zoo noj rau hauv tus account GI thiab GG uas twb paub lawm. Ntxiv rau, peb yuav tsum nco ntsoov tias tib yam khoom, noj rau lub sijhawm sib txawv ntawm lub hnub, tuaj yeem cuam tshuam tsis zoo muaj feem cuam tshuam txog ntshav qab zib cov ntshav. Tab sis yog kev noj qab haus huv, lub cev zoo nkauj, lub cev thiab lub ntsej muag zoo nkauj, kev cia siab nyob ntawm cov tub ntxhais hluas thiab lub zog ntev, pom koj cov xeeb ntxwv, thiab tej zaum muaj cov xeeb ntxwv loj tsis tsim nyog rau lub sijhawm thiab thaum kawg txiav txim siab seb, npaum li cas, ntau npaum li cas, nrog dab tsi thiab thaum twg xav noj? Tsim nyog. Ntawm chav kawm nws yog nws muaj nqis!

SAWV DAWS LOS NTAWM KHOOM NOJ NROG HOM ZOO LI NTAWD INDEX RAU KEV NOJ QAB HAUS HUV

Ntau lub sijhawm, suav nrog hauv peb lub sijhawm saib xyuas chav kawm, peb tau hnov tias kev noj qab haus huv yog qhov tseem ceeb tshaj plaws hauv lub neej ntawm txhua tus neeg. Hnov cov kab lus no, kuv tau hais kom kuv niam kuv txiv qhia kuv ntxiv txog nws, thiab tom qab ntawd kuv txiv tau qhia kuv kom saib rau hauv peb "Loj cov lus piav qhia ntawm lus Lavxias kev txhais lus los ntawm D.N. Ushakova. " Kuv pom lub ntsiab lus txhais hauv phau ntawv txhais lus: Kev Noj Qab Haus Huv yog qhov xwm txheej ib txwm ua tau haujlwm zoo, muaj sia muaj sia. Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv muab cov ntsiab lus nram qab no: kev noj qab haus huv yog lub xeev ntawm kev ua tiav ntawm lub cev, lub hlwb thiab kev noj qab haus huv, thiab tsis yog tsuas yog tsis muaj mob thiab lub cev tsis xws luag. Tsis yog txhua lo lus tau meej rau kuv, tab sis kuv pom tias qhov no tseem ceeb heev. Kev noj qab haus huv thiab lub sijhawm thiab lub neej zoo, ua haujlwm ntawm peb txhua tus. Txawm hais tias tseem ceeb npaum li cas los xij, tsis yog txhua tus menyuam yaus thiab cov laus yuav tsum xav txog nws kom txog thaum muaj teeb meem kev noj qab haus huv tseem ceeb. Peb tuaj yeem saib xyuas peb kev noj qab haus huv tau li cas? Nws yog ib qho tseem ceeb uas yuav tau kho cov kab mob tshiab raws sij hawm, tab sis nws yog qhov tseeb dua los sim tiv thaiv lawv kom pom tshwm. Hauv kev sib tham nrog kuv niam kuv txiv, Kuv tau paub tias yam peb noj yog qhov tseem ceeb hauv kev saib xyuas kev noj qab haus huv. Txiv hais tias muaj ntau tus kws tshawb fawb tau koom nrog qhov teeb meem no, suav sau cov zaub mov sib piv thiab sib piv cov cheeb tsam sib txawv ntawm lub ntiaj teb nrog lawv tus cwj pwm noj mov.

Kuv niam kuv txiv thiab kuv tau pom tias muaj cov menyuam yaus rog dhau los tau loj hlob thiab qhov no feem ntau yog vim tsis yog kab mob, tab sis ua rau lub cev tsis zoo. Cov kws tshawb fawb tau them nyiaj tshwj xeeb rau cov carbohydrates hauv peb cov zaub mov noj. Kuv nkag siab hais tias cov kws tshawb fawb muaj peev xwm ua cov lus pom zoo, tab sis peb yuav tsum saib xyuas kev noj zaub mov kom zoo. Kuv dhau los ua neeg nyiam, thiab kuv txiav txim siab los kawm txog qhov teebmeem no - yuav ua li cas peb cov khoom noj khoom haus cuam tshuam rau peb kev noj qab haus huv.

Yog li kuv txiav txim siab los ua qhov kev kawm uas peb txiav txim siab:

Lub hom phiaj ntawm kev kawm - carbohydrates.

Tshawb fawb kawm - qhov cuam tshuam ntawm carbohydrates rau tib neeg kev noj qab haus huv.

Kev Ua Phem: Yog tias peb paub tias cov carbohydrates muaj qhov zoo li cas rau tib neeg kev noj qab haus huv, peb yuav ua kom ze rau lub koom haum ntawm khoom noj khoom haus txhua hnub.

Tshawb nrhiav lub hom phiaj - nrhiav seb cov khoom noj muaj roj cuam tshuam dab tsi cuam tshuam rau tib neeg kev noj qab haus huv.

Cov Paub tab:

Kawm cov ntawv hauv cov ntawv no

Sau cov ntsiab lus tom qab tham nrog cov tub kawm ua ke

Xam BMI rau cov tub ntxhais kawm hauv peb chav kawm

Ua cov kev tshawb fawb txog qhov cuam tshuam ntawm ntau yam zaub mov ntawm ntshav qab zib

Npaj Cov Khoom Noj rau Kev Noj Qab Haus Huv cov ntaub ntawv sawv ntsug

Ua tau cov lus pom zoo.

Kev tshawb fawb txuj ci

kev kawm ntawm cov ntawv nyeem ntawm qhov teeb meem no,

tshawb thiab txheeb cov ntaub ntawv hauv Is Taws Nem,

Tshuaj Ntshav Ntau dhau

1.1. Lub cev huab hwm coj qhov ntsuas

Ib pab pawg ntawm cov kws kho mob Lavxias los ntawm ntau lub nroog (hu ua: Moscow, Krasnodar, Novosibirsk, Samara, Yekaterinburg, Kazan, Tyumen, Krasnoyarsk, Yaroslavl, Khabarovsk, Nizhny Novgorod) tau tshawb xyuas qhov loj-teev (kaum kaum txhiab leej) los kawm txog kev faib tawm ntawm lub cev nyhav hauv cov hluas. thaum muaj hnub nyoog 12 txog 17 xyoo nyob hauv thaj av ntawm peb lub teb chaws. Nws tau tshaj tawm tias ntawm cov ntxhais, 7.7% yog qhov hnyav dhau thiab 1.6% kuaj cov rog, ntawm cov tub hluas qhov xwm txheej ntawd tseem phem dua: kev rog dhau los hauv 11.2% thiab rog hauv 2.5%. Txheeb xyuas kuj yog peb qho tseem ceeb cuam tshuam rau qhov hnyav ntawm cov menyuam yaus: kev ua neej tsis huv, noj zaub mov tsis zoo thiab kev coj tsis zoo.

Cov menyuam rog dhau thawj yuav ntsib teeb meem ntawm lub hlwb thiab kev sib raug zoo. Rau cov neeg muaj ceeb thawj, nws yog qhov nyuaj rau kev ua phooj ywg, lawv feem ntau pom tau tias yog tub nkeeg thiab qeeb. Lawv feem ntau muaj teeb meem nrog kev coj cwj pwm thiab kev kawm, thiab kev txo qis tus kheej, uas feem ntau tau tsim hauv lawv thaum lub sijhawm thaum tiav hluas, tuaj yeem kav mus tas lub neej. Cov neeg rog rog rog feem ntau ntsib cov teeb meem kev kho mob. Koj tuaj yeem pom tias ntau tus menyuam yaus muaj teeb meem los ntawm kev rog dhau thiab lawv tuaj yeem khiav tsis tau rau (6) meters yam tsis muaj pa.

Dab tsi ua cov lo lus "rog dhau" thiab "rog" txhais tau tias? Qhov ntsuas kev ntsuas ntawm lub cev qhov loj me yog lub cev ntsuas lub cev (BMI) - tus lej uas tso cai rau koj soj ntsuam ib tus neeg ib txwm muaj, rog dhau los hnyav dhau ntawm qhov siab thiab qhov hnyav ntawm ib tug neeg. Qhov tsis ncaj qha, raws li lub cev ntsuas lub cev, peb tuaj yeem tham txog cov teeb meem kev noj qab haus huv hauv tib neeg, suav nrog menyuam yaus, thiab kev xav tau kev kho mob.

BMI rau cov menyuam muaj hnub nyoog 2 txog 20 xyoo yog suav los ntawm tus qauv: tus menyuam qhov hnyav hauv qhov hnyav tau muab faib los ntawm lub xwmfab ntawm tus menyuam qhov siab hauv qhov ntsuas, tom qab ntawd nws raug muab piv nrog cov nqi sib txawv ntawm lwm cov menyuam yaus uas muaj hnub nyoog sib luag thiab hnub nyoog siv cov qauv duab tsim nyog tau tsim los ntawm cov kws tshawb fawb xyoo 2000 (saib daim duab 1).

Daim duab. 1. Feem pua ntawm lub cev qhov ntsuas.

Lub cev lub cev ntsuas qis dua 5 feem pua sib haum sib haum rau qhov txo lub cev, thiab BMI siab dua 95th feem pua sib raug rau cov rog. Piv txwv, 60 feem pua txhais tau tias 60% ntawm lwm cov menyuam yaus uas muaj pojniam thiab txivneej muaj hnub nyoog qis dua BMI qis dua.

Yog lawm, ntau hauv peb cov zaub mov muaj feem cuam tshuam rau kev muaj peev xwm rog thiab rog dhau, tab sis, ua ntej txhua yam, kuv xav mloog zoo txog cov khoom noj carbohydrates hauv kuv txoj haujlwm.

1.2 .2. Carbohydrates

Cov carbohydrates yog qhov tseem ceeb ntawm lub zog rau lub cev. Hauv kev noj zaub mov zoo, kev noj haus carbohydrates yuav tsum yog 50-55%. Tab sis carbohydrates yog txawv rau carbohydrates. Muaj cov "phem" carbohydrates uas zoo heev nce ntshav qab zib, muaj cov "zoo" carbohydrates uas ua qhov no du thiab tsis ntxhov siab rau cov txiav ua qab. Carbohydrates sib txawv:

Yooj yim carbohydrates (Cov piam thaj, fructose, sucrose, lactose) yog yooj yim nqus thiab ua rau cov ntshav qab zib ntau ntau. Muaj nyob hauv qab zib, kua, qab zib dej qab zib, dej qab zib, chocolate, khaub noom thiab lwm yam.

Cov khoom noj ua kom thoob plaws (cov hmoov txhuv nplej siab, glycogen, polysaccharides) yog yaim maj, tsis txaus kom cov ntshav qab zib thiab ntev mus khaws nws nyob rau theem uas tsim nyog rau kev ua haujlwm ntawm lub cev. Muaj nyob hauv cereals, legumes, qos yaj ywm, nplej zom, qhob cij, txiv hmab txiv ntoo.

Fiber carbohydrates (fiber ntau) tsis nqus los ntawm lub cev. Muaj nyob hauv zaub, ceg.

Txhawm rau txiav txim siab saib cov khoom noj twg zoo rau cov neeg muaj ntshav qab zib, tus xibfwb ntawm University of Toronto hauv tebchaws Canada, Dr. David Jenkins, tau qhia thawj lub tswvyim ntawm glycemic index.

Yooj yim rau cov carbohydrates, qhov ntau lawv tsa koj cov ntshav qab zib. Qhov ntau cov carbohydrates, qhov tsawg dua lawv nce ntshav qab zib. Cov carbohydrates yooj yim feem ntau muaj siab glycemic Performance index thiab yog qhov zoo tsim nyog rau kev rov zoo tom qab kev tshaib plab ntev, ua kom lub cev qoj ib ce, lossis ua lub siab ntev.

Txawm li cas los xij, lawv zwm rau cov khoom noj uas muaj calorie ntau thiab ua rau muaj zog hauv insulin ntau ntau, uas ua rau cov nyiaj poob qis ntawm lub zog hauv cov rog. Thiab qhov no, nyeg, coj mus rau qhov hnyav nce.

Cov carbohydrates nyuaj feem ntau muaj lub nruab nrab lossis qis glycemic Performance index.

2. Qhov feem hauv kev sim

Txhawm rau kawm qhov teeb meem no kom tob zog, kev kawm tau tshawb xyuas nyob hauv kuv cov phooj ywg. Ib daim ntawv nug tau muaj tswv yim (Daim Ntawv Ntxiv 1), uas nws tau thov kom teb cov lus nug, cov lus teb uas, ua ntej, tau tso cai rau peb teeb cov duab ntawm lub cev qhov ua cim ntawm cov tub ntxhais kawm hauv peb chav kawm (saib Daim Duab 2).

BMI ntxhais BMI tub

Daim duab. 2. Kev ntsuas ntawm lub cev lub cev rau cov tub ntxhais kawm ntawm 2D chav kawm

Los ntawm cov kab ntsuas no nws pom tseeb tias feem ntau ntawm cov tub ntxhais kawm hauv peb chav kawm yog qhov hnyav tsis txaus thiab tsuas yog qee tus menyuam yaus ua tsis tau zoo. Tsis muaj ib tus neeg rog, txawm hais tias ib txhia nyob ze rau qhov no.

Qhov thib ob, ua ib feem ntawm cov lus nug, peb tau nug cov me nyuam seb yam zaub mov lawv nyiam noj dab tsi thaum nruab hnub. Nws tau muab tawm tias feem ntau cov menyuam yaus noj txoj cai, yog tias peb hais lus los ntawm txoj haujlwm ntawm kev xaiv cov khoom raws li glycemic indices. Cov txiaj ntsig tau nthuav tawm hauv daim duab 3.

Daim duab. 3. Kev ntsuam xyuas qhov tseeb ntawm kev sib xyaw ntawm cov zaub mov noj txhua hnub hauv cov tub ntxhais kawm ntawm 2D chav kawm.

Thiab, raws li lwm cov ntaub ntawv (Daim Ntawv Ntxiv 2), peb tau tshuaj xyuas cov khoom noj ntawm niam txiv ntawm peb cov tub kawm ua ke. Hauv qhov xwm txheej no, kev ua txhaum tau raug muab tshaj tawm, raws li hauv Daim Duab 4.

Daim duab. 4. Kev tsis sib haum xeeb ntawm cov khoom noj ntawm niam txiv ntawm 2D cov tub ntxhais kawm

Raws li cov menyuam yaus cov ntaub ntawv qhia, cov khoom siv feem ntau los ntawm cov menyuam kawm ntawm peb cov chav kawm tau txheeb xyuas, qhov qhia txog glycemic ntawm cov khoom no tau nthuav tawm hauv Cov Lus Qhia Ntxiv 3. txhawm rau txheeb xyuas ntau yam lossis tsis muaj cov khoom lag luam, raws li qhov ceev thiab lub sijhawm cov ntshav qab zib nce siab tom qab lawv siv, nws tau txiav txim siab ua qhov kev sim. Rau qhov no, txhua tus ntawm 4 tus tuaj koom hauv pab pawg tuaj pab dawb (peb tsev neeg) tau ntsuas peb hnub nyob rau ntawm lub plab khoob, thiab tseem 30, 60, 90 thiab 120 feeb tom qab noj ib feem ntawm cov khoom noj tau kawm. Kev ntsuas ntshav hauv txhua kis tau ua tiav nrog kev ntsuas ntawm Accu-chek softclix.Txhua yam kev ntsuas ntawm cov ntshav qab zib tau nqa tawm los ntawm cov cuab yeej Accutrend Plus, npaj rau ob qho tib si kev siv rau hauv cov tsev kho mob thiab rau kev ntsuas hauv tsev (Cov Lus Qhia 4). Kuv qhov systematized qhov txheeb xyuas tau, tshab xyuas thiab nkag mus hauv cov lus 1.

Cov lus 1. Cov txiaj ntsig los ntawm kev ntsuas ntshav qab zib hauv ib pawg neeg tuaj yeem pab dawb ntawm lub plab khoob thiab tom qab noj ntau yam zaub mov

Lub glycemic index tswvyim hais ua dabneeg

Glycemic qhov ntsuas ntawm cov khoom noj qhia tau tias cov piam thaj twg yuav mus txog rau hauv koj cov ntshav tom qab tau noj cov zaub mov no. Txog qib qhia ntawm 100 lub ntsiab lus, peb tau pom zoo kom noj qabzib ntshiab, feem, txhua lwm yam khoom lag luam tsuas tuaj yeem ze ze piam thaj hauv kev saib xyuas. Hauv cov tebchaws nyob sab Europe, lub ntim txawm qhia tias glycemic index ntawm cov khoom.

Piv txwv, qhov glycemic Performance index ntawm qhob cij dawb yog 85, chocolate chocolate lossis mis nyuj chocolate - 70, hauv cov kua txiv hmab txiv ntoo - 45-50, hauv cov nqaij thiab nqaij ntses feem ntau - tsawg dua 10. Nws yog ib qho tseem ceeb kom nkag siab tias cov piam thaj hauv cov khoom nws tus kheej thiab cov piam thaj uas tau nkag hauv cov ntshav los ntawm nws tuaj yeem sib txawv kiag liCov. Piv txwv, piv txwv li, dej khov nab kuab, hauv nws cov ntsiab lus qab zib, muaj cov nyhuv ntshav qab zib tsawg dua li cov mov ci ib txwm.

Cov lus. Siab Glycemic Index Khoom

Txog rau ib lub sijhawm, nws ntseeg tau tias cov glycemic Performance index ntawm ib qho khoom ncaj qha cuam tshuam kev xav ntawm kev tshaib plab. Tus txheej txheem tau piav qhia raws li hauv qab no: tom qab noj zaub mov nrog GI siab, cov ntshav qab zib cov ntshav nce siab, lub cev tawm insulin ntau rau cov txheej txheem nws, qib qab zib poob poob qis, uas ua rau lub siab tshaib plab, uas ua rau muaj kev nqhis dej.

Zaj Dab Neeg: Muaj txiaj ntsig ntawm ntshav qab zib rau kev tshaib plab.

Yog li ntawd, plump neeg tau ua txhaum ntawm cov khoom uas muaj GI siab.

Txawm li cas los xij, tom qab nyob rau hauv ntau txoj kev tshawb fawb tshawb fawb qhov kev xav no tau rov ua zoo. Txhawm kom tsis txhob ntseeg nws tsis yooj yim txawm (lossis tshwj xeeb?) Rau cov kws tshawb fawb.

Glycemic Performance index tsis cuam tshuam rau kev tshaib plab thiab satiety

Dmitry Pikul pauv hloov txoj haujlwm ntawm tus kws tshawb fawb thiab tus tsim ntawm Weightology LLC James Krieger:

Tsis muaj kev txiav txim siab zaum kawg ntawm kev tshawb fawb, lawv ib txwm ua raws cov ntaub ntawv muaj tam sim no thiab yog li ntawd ua ntej. Thaum cov ntaub ntawv tshiab tshwm sim, tus kws tshawb fawb ntsuas lawv, muab piv rau cov qub uas twb muaj lawm thiab txiav txim siab yuav ua li cas rau lawv: kho cov kev txiav txim yav dhau los raws li lawv, lossis tsis quav ntsej lawv.

Tus kws tshawb fawb James Krieger nyob rau hauv tus neeg - yees duab los ntawm tus kheej tus kheej hauv Facebook.

Kuj tsis ntev los no (qhov chaw nyob ib nrab ntawm 2000s), Kuv yog ib tus neeg txhawb nqa ntawm qhov kev xav tau hais txog cov nyhuv ntawm cov tshuaj insulin rau qhov hnyav nce / rog dhau.

Tab sis qhov ntau kuv delved rau hauv cov ncauj lus no, thiab kev tshawb fawb ntxiv kuv nyeem, qhov ntau kuv tau paub ntau npaum li cas kuv tau ua yuam kev, thiab tias qhov kev xav tshuaj insulin no tsis raug rau lub xeev tiag ntawm yam, i.e. nws tsuas yog tsis muaj tseeb, thaum kawg kuv tswj pom lub zog hauv kuv tus kheej thiab nres tsis ntseeg hauv nws.

Thiab tib yam li ntawd, Kuv ib zaug ua siab ntseeg tias "glycemic index" yog qhov tseem ceeb cuam tshuam rau qab los noj mov. Thiab ntxiv, kev tshawb fawb ntxaws ntxaws ntawm qhov teeb meem no tau qhia tias qhov tseeb, qhov tshwm sim ntawm glycemic Performance index ntawm qab los noj mov yog qhov tsawg heev, thiab ntxiv Kuv yuav tsum nrhiav lub zog ntawm kuv tus kheej thiab nres tsis ntseeg hauv qhov kev tshawb xav no.

Txawm hais tias, qhov tseeb, nws zoo li tias tag nrho cov no zoo nkaus li muaj kuab, txhua qhov no kuj yog nyob hauv lub moj khaum ntawm cov tshuaj insulin (Kuv hais txog lub laj thawj kev txiav txim siab tias cov carbohydrates yooj yim ua rau muaj kev nce ntxiv nyob rau hauv insulin, uas nyob rau hauv lem yuav ua rau poob qis hauv qabzib nyob rau hauv cov ntshav (rov qab ua lub qog ntshav ntshav), thiab tag nrho cov no mus rau exacerbation ntawm kev tshaib kev nqhis thiab kev noj kev haus). Nws puas muaj nqi? Tej zaum muaj kuab, tab sis nws hloov tawm qhov no tsis yog qhov tseeb.

Ntxiv mus, peb yuav tham txog cov ntaub ntawv hais tias yog li ntawd cuam tshuam kuv txoj haujlwm yav tas los tsis zoo li kev xav txog cov lus glycemic thiab nws qhov cuam tshuam ntawm qab los.

Oddly txaus, tab sis ib qho ntawm thawj cov kev tshawb fawb txog qhov teeb meem no yog kev tshawb nrhiav los ntawm ib tus neeg txhawb nqa kev xav ntawm lub tswv yim ntawm glycemic Performance index ntawm Jenny Brand-Miller. Jenny, nrog nws pab neeg ntawm cov kws tshawb fawb, sim 38 cov zaub mov sib txawv thiab ntsuas cov kwv yees twv saib xyuas tom qab lawv noj (1). Koj tsis ntseeg nws (Kuv tsis ntseeg nws thaum xub thawj ib leeg), tab sis glycemic Performance index tsis yog ib qho ntawm cov yam tseem ceeb ntawm satiety.

Tab sis cov ntsiab lus satiety tau hloov ua: lub zog ntawm cov zaub mov (piv txwv li, lub khob plaub lub khob ntawm raisins, sib piv tau ob lub khob txiv hmab, cov ntsiab lus ntawm cov calorie muaj ntau npaum li cas, tab sis qhov ceev, i.e. tus naj npawb ntawm calories rau 1 g ntawm cov khoom, yog txawv), cov ntsiab lus protein thiab / lossis fiber ntau, raws li cov neeg nyiam saj.

Cov lus 1. Cov saturation index ntawm ntau yam khoom noj (rau siv - 100% - noj mov ci dawb):

Krieger hais ntxiv txog kev tshawb fawb txhawb nws lub ntsiab lus:

Hauv lwm qhov kev tshawb fawb (2), ua los ntawm tib tus kws sau ntawv hauv 1996, kev hloov pauv hauv cov piam thaj hauv ntshav tsis cuam tshuam nrog kev xav ntawm satiety.

Ib 2007 meta-tsom xam (kawm txog kev sib raug zoo ntawm insulin thiab ntshav qab zib ntau ntau tom qab noj mov, nrog rau kev tshaib kev nqhis thiab lub zog noj hauv qhov cuam tshuam nrog cov kev cuam tshuam no, ntawm cov neeg muaj rog thiab rog dhau) tsom pom tias kev hloov pauv hauv cov ntshav qabzib hauv lub cev tsis cuam tshuam nrog satiety (3).

Lub zog ceev ntawm cov khoom noj thiab cov tshuaj fiber, cov no yog ob tus neeg ua si uas ua rau muaj qhov tsis txaus ntseeg rau kev tshawb fawb kawm txog glycemic index. Qhov no txhais tau hais tias yog tias ob yam nyob hauv qab koj qhov kev tswj hwm, tom qab ntawd cov nyhuv ntawm glycemic Performance index ntawm qab los noj mov yog cov tsis muaj zog lossis tsis saib xyuas..

Piv txwv, hauv qhov kev kawm no (4), nyob rau hauv uas lub zog ceev ntawm cov zaub mov, macro muaj pes tsawg leeg ntawm cov as-ham thiab cov ntsiab lus ntawm fiber ntau thiab cov khoom noj uas muaj glycemic Performance index tsis tshua muaj txiaj ntsig ntawm qhov kev xav ntawm tag nrho, thiab tsis muaj qhov cuam tshuam qhov tseeb ntawm cov calories kom tsawg.

Hauv lwm qhov ob (5, 6), cov kev tshawb fawb tswj, qhov twg cov neeg koom tau muab cov khoom noj tsis pub dhau, thiab nyob rau hauv uas tib cov kev tswj tau raug tswj hwm zoo li hauv kev tshawb fawb dhau los, kuj tsis muaj kev cuam tshuam ntawm lub siab.

Hauv kev tswj tau zoo, tau npaj ua tiav qhov kev tshawb nrhiav 8 hnub (7), qhov chaw cov ntsiab lus ntawm macronutrients hauv cov zaub mov thiab nws saj tau tswj, lub glycemic Performance index tsis cuam tshuam nrog kev hloov hauv qib tsis qab los, tsis nrog rau cov zaub mov noj (nyob ntawm nws saj).

Glycemic Performance index nws txawv

Ntxiv rau cov saum toj no, nws tau tsim (8, 9) uas lub glycemic Performance index ntawm ib yam khoom sib txawv heev ntawm ib tug neeg mus rau lwmCov. Thiab tseem muaj tshaj ntawd thiab, lub glycemic Performance index ntawm tib cov khoom sib txawv hloov ntau heev ib hnub rau ib tus neeg, i.e. cov ntaub ntawv no tsis tso cai rau koj tsom mus rau qhov ntsuas qhov taw qhia xws li hauv txoj ntsiab cai.

Krieger kos cov lus xaus nram no:

Vim li cas ntawm tag nrho cov saum toj no, kuv tsis xav tias thaum npaj kev noj zaub mov raws li kev tsuas xyaus, nws yog ib qho tsim nyog tsom rau glycemic index ntawm cov zaub mov. Tsuas yog vim hais tias nrog qhov kev xav nrog lub glycemic Performance index, cov zaub mov tuaj yeem raug cais tawm ntawm cov khoom noj uas, txawm hais tias tsis muaj GI tsawg, qhov tseeb tsis yog tsuas yog saturate zoo, tab sis kuj nqa cov zaub mov muaj txiaj ntsig zoo (piv txwv li tib lub qos) Cov.

Dab tsi yog glycemic index (aka GI, aka GI)?

Yog tias glycemia yog lub peev xwm ntawm cov carbohydrate hloov lub siab ntawm cov piam thaj hauv cov ntshav (hyperglycemia - rov qab, hypoglycemia - qis qis), tom qab ntawd GI, feem, yog qhov ntsuas qhov muaj txiaj ntsig ntawm hyperglycemia ntawm ib qho khoom lag luam.

Ntxiv mus, nws cov glycemic Performance index yog siab dua, qib siab dua hauv qab zib hauv cov ntshav tom qab nws siv. Ib lub GI zoo yog xam tau tias yog los ntawm 50 thiab qis dua, phem - dhau 50.

Tus nqi tseem ceeb rau nws kev xam yog ib puas, txij li 100 yog glycemic index ntawm cov piam thaj - carbohydrate hauv nws daim ntawv purest.

Ua raws li qhov txuas, koj tuaj yeem kawm paub tsim "6 nplaim" cov zaub mov noj kom poob phaus zoo.

Lub glycemic Performance index tau cuam tshuam licas rau lub cev?

Yog tias koj nqis los rau indecent laconicism, tom qab ntawd nrog tag nrho nws kev ncaj ncees cov lus teb "Lub siab glycemic Performance index cuam tshuam rau lub cev tsis zoo, thiab qis yog qhov zoo" ib qho kev xav txog lub siab mus rau qhov kev sib raug zoo yuav tsis txaus siab kiag li.

Txhawm rau nkag mus rau hauv cov lus zais ntawm cov kev tsim kho lub cev muaj lub luag haujlwm rau kev ntxim nyiam ntawm cov tsos thiab kev noj qab nyob zoo, tsuas yog cov ncauj lus kom ntxaws ntawm lawv yuav pab tau. Yog li, dab tsi tshwm sim hauv lub cev tom qab cov khoom noj carbohydrate uas muaj nws los ntawm nws tus tswv?

Qhov txoj hmoo ntxiv ntawm cov piam thaj uas nkag mus rau hauv lub cev tau txiav txim siab ncaj qha nyob rau hauv cov txheej txheem ntawm cais insulin. Los ntawm ib qho kev tso tawm pub ntawm tus neeg xyuas pib ntawm kev zom - tus txiav - qab zib yog:

Qhov kawg ntawm cov phiajcub yog nyob ntawm cov tshuaj insulin tso tawm. Thiab qhov ntau npaum li cas ntawm cov insulin tso tawm, nyeg, nyob ntawm:

Los ntawm qhov zoo thiab keeb kwm ntawm cov piam thaj nws muaj

Yog hais tias qhov glycemic index ntawm cov piam thaj yog 100, tom qab ntawd rau fructose (txawm tias qhov tseeb tias nws yog qab zib rau saj), qhov ntsuas no tsis ntau dua 20, rau lactose (mis qab zib) - tsis ntau dua 35.

Yog li ntawd, zib ntab (nrog 50% piam thaj ua ib feem ntawm nws cov suab thaj), alas, poob rau hauv daim ntawv teev cov carbohydrates nrog lub siab glycemic Performance index, thaum, piv txwv li, qhuav apricots (nrog fructose prevailing nyob rau hauv nws cov muaj pes tsawg leeg) nyob rau hauv kab rov qab ntawm glycemic Performance index lub rooj Cov.

Cov khoom noj dab tsi muaj cov glycemic siab siab?

Kev sib cav, nws tsis yog qhov nyuaj los twv seb muaj pes tsawg leeg ntawm cov npe khoom lag luam uas tsis tsim nyog rau cov neeg uas mob siab rau kev paub thiab coj tus qauv ntawm kev zoo nkauj mus txog thaum kawg ntawm lawv lub neej.

Daim ntawv teev npe dub tsis qhib txhua los ntawm cov xim dub dawb thiab mis chocolate (tib lub sijhawm, chocolate dub muaj 60% cocoa thiab ntau dua yog, hmoov zoo, cov hniav qab zib, nyob hauv daim ntawv dawb). Tam sim no tiag.

Cov npe nkag mus rau: npias, dej qab zib, pob kws (hauv ib daim ntawv), qhob cij dawb thiab grey, khaub noom thiab jams, khoom qab zib, khoom qab zib, lwm yam khoom qab zib thiab lwm yam kev lom zem, pasta, qos yaj ywm (hauv ib daim ntawv twg), zib ntab (nws muaj tseeb tias koj tuaj yeem noj nws ua tshuaj thaum noj tshais, tab sis tsis muaj fanaticism - 1 diav), nrog rau beets, tsawb thiab melon (rau cov neeg uas poob phaus - vim yog lawv qhov kev paub zoo, kev nplua nuj nyob hauv fiber ntau thiab cov vitamins - lawv tsis yog cov taboos nruj tshaj plaws, tab sis lawv contraindicated, poob phaus, alas).

ISU siv li cas ua cov khoom noj noj haus?

Kev noj haus uas koom nrog nws txoj cai kom suav nrog cov zaub mov muaj txiaj ntsig zoo ntawm fiber ntau thiab vitamins hauv cov zaub mov ua rau lub cev tsis muaj kev cuam tshuam cov kev ua si ntawm lub txiav.

Yog tias cov ntawv qhia zaub mov muaj cov khoom noj muaj protein ntau (zaub mov muaj roj tsawg, qe, khoom noj siv mis ua thiab nqaij ntshiv), cov khoom noj zoo li no yog tsim nyog muab rau noj tsis tas rau kev noj zaub mov uas pab maj mam thiab ua kom poob phaus (li 1 kg hauv ib as thiv), tab sis kuj yog kev ua neej zoo (noj qab nyob zoo npaum li sai tau).

1 cov ntawv qhia zaub mov los ntawm lub neej ntawm tus neeg txhawb nqa ntawm kev noj zaub mov kom zoo, ua rau suav nrog ISU, yuav saib zoo li no:

Noj tshais: cov qhob cij nplej, cov rog hauv tsev cheese tsis muaj roj thiab txiv hmab txiv ntoo puree tsis muaj qab zib.
Noj su: kua txob stuffed nrog mov (natural xim av).
Noj hmo: kib qe nrog zaub kua zaub.

Yog li, theem ntawm cov rog nyob rau hauv lub cev yog nyob, ua ntej ntawm txhua yam, ntawm lub xeev ntawm cov kua zais zais insulin. Thiab theem ntawm cov kua dej los ntawm qhov ua tau zoo ntawm cov carbohydrate muab rau nws cov nyhuv raug cai.

Nyob rau hauv qhov kev tshwm sim uas lub peev xwm ntawm tom kawg los nce ntshav qab zib yog qhia los ntawm lub siab glycemic index (txog 50), kev khaws cia ntawm kev sib raug zoo tsis raug rau kev sib cav. Nrog glycemic Performance index tau tshaj qhov cim ntawm 50, nws tsis yog raug rau cov hnub nyoog ntawm 20 xyoo xwb.

Txawm hais tias, kev tsim txom cov dej qab zib, tej daim, paj kws, haus dej cawv thiab lwm yam khoom zoo, tsis muaj fiber ntau thiab cov vitamins, yog qhov teeb meem ua rau cov rog thaum ntxov nyob rau hauv cov tub ntxhais hluas niaj hnub no. Yog li ntawd, nyob rau hauv lub xyoo pua 21st nws yuav tsum tau tiv thaiv tsis yog hwm ntawm cov hluas hnub nyoog xwb.