Khoom noj khoom haus glycemic Performance index

Nrhiav cov ntawv qhia yooj yooj yim uas yuav pab koj hloov kev noj haus kom tsis muaj mob rau lub cev? Rub tawm phau ntawv Detoxickate dawb nrog phau ntawv noj tshais, su thiab hmo ua ke.

Puas yog nws muaj tseeb tias dhau li ntawm cov carbohydrates yooj yim (feem ntau yog hmoov thiab qab zib) cuam tshuam nrog cov kev poob phaus thiab ua rau kom koj qhov hnyav nce? Dab tsi tuaj yeem ua rau ntshav qab zib tau? Dab tsi yog glycemic index ntawm ib qho khoom thiab yog vim li cas koj thiaj li yuav tsum paub txog nws?

Daim ntawv qhia glycemic (GI) yog ib qho kev ntsuas uas qhia txog ntau npaum li cas cov piam thaj hauv cov ntshav nce siab tom qab siv cov khoom no. Qhov siab dua GI ntawm cov khoom, cov carbohydrates ntau dua los ntawm nws lub cev muaj peev xwm nqus tau hauv hom glucose, uas yog xav txog kev nce siab hauv cov ntshav qab zib.

Glycemic indices yog txiav txim siab tsuas yog rau cov khoom noj muaj carbohydrate. Hauv cov khoom noj uas muaj feem ntawm cov protein thiab cov rog, GI tsis pom.

GI ntawm cov piam thaj yog ua raws li kev cai 100. Sib piv cov ntshav qab zib cov ntshav tom qab noj cov khoom nrog cov ntshav qab zib tom qab noj cov piam thaj, peb tau GI ntawm cov khoom. Piv txwv li, GI 35 txhais tau tias 35% ntawm carbohydrates ntawm ib cov khoom muab yuav raug nqus los ntawm lub cev hauv daim ntawv ntawm cov piam thaj. Qhov no txhais tau hais tias lub cev qhov tshuaj tiv thaiv kev haus 100 g ntawm cov khoom siv nrog GI 35 yuav yog sib npaug rau haus 35 g ntawm cov piam thaj.

Los ntawm xaiv cov khoom noj uas muaj GI tsawg dua thiab muaj cov ntsiab lus tsis zoo, koj pab tswj cov suab thaj thiab insulin thiab tswj kom muaj kev sib luag ntawm kev siv zog thiab kev noj.

Yuav ua li cas thiaj paub GI cov khoom lag luam Txhua yam ntev tau ntsuas thiab sau tseg. Muaj ntau cov lus teev hauv Is Taws Nem - qee qhov ntxiv dua thiab nruj. Lub rooj yooj yim yog nyob ntawm Montignac tus qauv xaib.

Qhov tseeb, koj tsis tas yuav xav tau rooj. Tsuas nco ntsoov tias txhua yam qab zib thiab hmoov txhuv nplej siab muaj cov piam thaj ntau heev. Txhua yam khoom lag luam muaj suab thaj thiab hnub qub (ntau GI!). Yoghurts, curds, ncuav qab zib, tshij, cov khoom qab zib, tej daim, dej qab zib - cov npe mus mus los los.

Yog li no, txawm li cas los xij ib tug yuav hais, yuav tsum xaiv cov zaub, legumes, cereals, ntses thiab nqaij, qe, cov khoom noj muaj mis zoo, txiv hmab txiv ntoo thiab txiv ntoo.

ua tib zoo, tsis meej pem nyob rau hauv nqe lus!

Feem ntau muaj kev tsis meej pem lossis kev sib txuas ntawm cov ntsiab lus "glycemic Performance index""Thiab"carbohydrates qeeb / ceev».

Carbohydrates tau muab faib ua cov nyuaj thiab yooj yim - los ntawm lawv cov qauv siv tshuaj. Lawv kuj tseem hu ua qeeb thiab nrawm - txij li thaum lawv muaj cov nqi sib txawv ntawm cov ntawv suav mus ntxiv.

Cov khoom noj ua kom thoob plaws tsuas yog muaj qee qhov nkag los ntawm lub cev (cereals, zaub mov fiber ntau) thiab tom qab ntawd tawm los. Lawv maj mam nce ntxiv ntshav qabzib, yog li lawv kuj hu ua cov carbohydrates qeeb. Lub cev siv zog ntxiv rau lawv cov kev ua haujlwm thiab lawv tsuas yog nqus ib nrab.

Yooj yim carbohydrates (qab zib, hmoov nplej) nce ntshav qab zib ntau ntau. Thaum lawv tau txais, lub cev ua haujlwm tsis siv lub zog los siv rau lawv kev ua, lawv muaj kev cuam tshuam tam sim ntawd hauv cov metabolism thiab muaj kev tawm suab tshaj tawm hauv insulin, cov txiav ua kab mob depleted. Lawv tau mob siab, nrog ntau dhau zuj zus mus thiab koom nrog hauv kev sib txuas ntawm cov ntaub so ntswg adipose.

Lub glycemic qes qes ntawm cov khoom tsis txhais tau tias nws yuav siv sijhawm ntev dua rau kev nqus, tab sis hais tias thaum nws tau zom, lub cev tau txais thiab metabolizes tsawg dua cov piam thaj.

Nyob rau hauv lub teeb ntawm cov ntaub ntawv no, cov khoom siv roj carbohydrates nrog GI tsawg thiab nruab nrab yog ntxim nyiam tshaj plaws. Nov yog:

• Legumes (taum pauv, lentils, taum pauv, taum pauv, thiab lwm yam)
• Lis (tshwj tsis yog semolina)
• Tag nrho cov khob cij nplej, qhaub cij
• Cov txiv hmab txiv ntoo muaj suab thaj tsawg tsawg (kiwi, txiv duaj, txiv kab ntxwv, txiv pears, txiv apples, txiv kab ntxwv)
• Berries (plum, Cherry, currant)
• Cov zaub (txhua yam tshwj tsis yog cov qos yaj ywm, hau beets thiab carrots)
• Nceb
• Tsaus chocolate (70% cocoa taum)

High GI rau tag nrho cov khoom ci, pub khoom noj, hau beets thiab carrots, npias, macaroni, phoov, zib ntab, dib liab, txiv tsawb, txhuv.

Cuab tam rau nrhiav cov khoom tshwj xeeb, nrog rau cov npe, nyob ntawm no.

Glycemic Performance index thiab hnyav.

Hauv cov ntsiab lus dav dav: peb muab lub zog rau lub neej feem ntau los ntawm ob qhov chaw: qabzib thiab rog. Ua ntej txhua yam, cov piam thaj yog noj raws li cov teeb meem sai thiab yooj yim ntawm lub zog. Txhawm rau txo cov rog rog, koj xav tau lub zog ntau dua, thiab lawv tau siv rau hauv qhov chaw thib ob. Hauv kev lom zem kawg thiab kawg, cov protein tau noj (uas yog, peb cov leeg - piv txwv, nrog kev noj haus tsis sib luag).

Cov rog yog tso nrog nws qhov kev noj ntau dhau, nrog kev ua kom qeeb hauv cov metabolism, nrog rau kev noj cov carbohydrates ntau dhau - thaum lawv pauv mus rau hauv cov rog thiab khaws cia.

Ntau tus neeg noj nyob rau hauv txoj kev uas lawv provoke lawv lub cev kom tsis quav ntsej txog cov khoom muaj rog. Yog tias koj tsis siv cov roj ua cov roj ua cov khoom siv dag zog, koj yuav tsis tuaj yeem txo qhov feem pua ​​ntawm cov rog hauv lub cev. Txawm hais tias koj hlawv ntau calories los ntawm kev tawm dag zog tshaj li koj tau txais nrog cov zaub mov.

Qab zib thiab insulin theem

Qhov tseem ceeb ntawm cov kua dej yog txo qis cov ntshav qabzib hauv cov ntshav. Cov tshuaj insulin nce permeability ntawm cov cell ua rau qabzib, ua rau cov tshuaj tseem ceeb uas tsim nyog rau kev rhuav tshem cov piam thaj, txhawb kev tsim cov glycogen hauv lub siab thiab cov nqaij los ntawm cov piam thaj (ib qho carbohydrate khaws cia rau hauv lub siab rau nws siv sai nrog kev xav tau siv zog), thiab txhim kho kev sib txuas ntawm cov rog thiab cov protein. Tsis tas li ntawd, insulin inhibits kev ua si ntawm cov tshuaj uas zom glycogen thiab rog.

Cov tshuaj insulin yog tsim tawm hauv kev txiav thaum lub suab thaj nce siab dua li cov qauv uas tau tsim rau peb los ntawm xwm. Muaj ib qho kev yoo mov ua rau cov ntshav qab zib ntau ntau. Tom qab noj zaub mov, ntshav qab zib nce siab, nyob ntawm seb cov khoom noj muaj pes tsawg nyob hauv cov zaub mov.

Qhov txiav txiav txim siab los ntawm kev tso insulin rau hauv cov ntshav. Cov Insulin xa cov piam thaj ntau dhau mus rau ib hom cia - cov nqaij lossis cov nqaij rog. Ib zaug hauv cov leeg nqaij, cov piam thaj tau hloov mus ua lub zog rau kev ua haujlwm, thiab yog tias nws nyob hauv cov rog rog, nws hloov mus rau cov rog thiab sib sau ua ke hauv lub cev.

Yog li, yog tias koj haus cov khoom noj sai nrog cov GI siab thaum nruab hnub, cov roj ntsha rog yuav tsis siv los ua cov khoom siv zog. Lub cev yuav koom nrog kev siv ntawm cov piam thaj thiab nws yuav raug noj kom tas li lub zog ua ntej ntawm txhua yam, tab sis nws yuav tsis tuaj mus rau cov rog. Kev noj ntau dhau ntawm cov carbohydrates (qabzib), uas tsis tuaj yeem siv hauv lub zog siv tam sim ntawd, yuav muaj kev nyab xeeb rau hauv peb lub cev ua hom roj thiab glycogen.

Piv txwv li: ib daim ncuav mog qab zib noj muaj cov carbohydrates ceev ceev nrog GI siab thiab cov calories ntau dua li ib tus neeg muaj peev xwm hlawv tau tam sim ntawd. Txhua tus kab mob no yuav mus qhov twg? Khoom muag! Nws tsis muaj txiaj ntsig tias ncuav mog qab zib yog koj tsuas yog ib hnub noj hmo xwb. Tias yog vim li cas khoom qab zib yuav tsum tau muab cais tawm ntawm txoj kev noj haus, yog tias koj tau ntsib nrog txoj haujlwm ua kom poob phaus.

Cov kws tshawb fawb txiav txim siab GI ntawm ntau yam khoom

Tshawb nrhiav cov twg glycemic Performance index npaj zaub mov muaj yooj yim txaus. Ntawm lub plab khoob koj yuav tsum noj qhov khoom kuaj. Nws cov nyiaj yog laij kom nws muaj raws nraim 50 g ntawm carbohydrates. Txhua 15 feeb twg lawv noj ntshav rau qab zib, cov ntaub ntawv kaw cia. Qhov tshwm sim tau txais hauv 2 teev yog piv nrog tib tus nqi ntawm cov ntaub ntawv nyob ua ke. Txhawm rau txhawm rau txhim kho GI, koj yuav tsum coj los ntawm ntau tus neeg thiab suav tus nqi nruab nrab. Raws li cov txiaj ntsig ntawm kev tshawb fawb thiab kev laij lej, cov ntxhuav glycemic index raug suav txheeb.

GI rau yog dab tsi?

Cov lej tso cai rau koj los sib piv cov khoom los ntawm ib tus yam ntxwv, tab sis nws tsis yog ib txwm paub meej qhov ntau ntawm qhov ntsuas muab rau lub txiaj ntsig zoo.

Lub glycemic Performance index yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Cov neeg mob ntshav qab zib yuav tsum ua tib zoo xaiv qhov chaw ntawm carbohydrates, vim lawv cov kab mob cuam tshuam nrog kev cuam tshuam hauv qhov nqus ntawm cov piam thaj. Txhawm rau kom tsis txhob nce cov ntshav qab zib cov ntshav ntau dhau, koj yuav tsum xam seb muaj pes tsawg lub piam thaj yuav mus txog cov ntshav nrog cov zaub mov noj. Rau cov laj thawj no, koj xav tau glycemic index.

GI kuj tseem yog ib qho tseem ceeb rau kev noj qab haus huv. Lub glycemic index qhia tsis tau tsuas yog tus nqi ntawm cov piam thaj, tab sis kuj tseem cuam tshuam cov tshuaj insulin. Cov tshuaj Insulin tswj hwm cov metabolism hauv qab zib, tab sis tsis noj lub luag haujlwm biochemical hauv nws qhov kev rhuav tshem. Nws ncaj qha rau cov piam thaj kom tawg mus rau ntau qhov chaw ntawm lub cev. Ib feem mus rau kev hloov pauv hluav taws xob tam sim no, thiab lwm qhov yog ncua "rau tom qab". Paub txog GI ntawm cov khoom, koj tuaj yeem tswj hwm lub cev kev zom zaub mov, tiv thaiv kev sib txuas ntawm cov rog los ntawm cov nyiaj carbohydrates.

Index Qhov tseem ceeb Cov Lus

Hauv lub rooj ntawm glycemic qhov ntsuas ntawm cov khoom lag luam, koj tuaj yeem nrhiav cov ntaub ntawv nruab nrab ntawm cov khoom. Cov nram qab no kev paub qhov txawv:

• Siab - los ntawm 70 thiab saum toj no.
• Qhov Nruab Nrab - los ntawm 50 txog 69
• Tsawg - mus txog 49.

Nws yuav tsum tau yug los hauv lub siab tias, piv txwv li, glycemic Performance index hauv zaub yog nyob ntawm lub caij, loj hlob thiab ntau yam.

Yuav luag txhua cov txiv hmab txiv ntoo thiab txiv ntoo yog cov nplua nuj nyob hauv qab zib, uas nce lawv GI. Txawm li cas los xij, muaj txiv hmab txiv ntoo nrog lub glycemic index tsawg. Ntawm lawv, cov txiv hmab txiv ntoo raws caij nyoog muaj feem ntau cuam tshuam: apricot, plum, apple, pear, currant, raspberry.

Hauv kev sib piv, muaj cov txiv hmab txiv ntoo uas muaj qhov siab glycemic Performance index - txiv tsawb, txiv quav ntswv nyoos, txiv ntsej muag. Txawm li cas los xij, qhov no tsis tau txhais tau tias lawv cov txiv hmab txiv ntoo yog qhov ua rau puas tsuaj. Nws yog ib txwm tsim nyog rov qab GI rau feem pua ​​ntawm carbohydrates. Yog li, dib liab tau muaj qhov ncaj GI, tab sis 100 g ntawm nws lub sam thiaj muaj tsuas yog 5,8 g ntawm carbohydrates.

Cov zaub mov nrog lub siab glycemic index ntawm 70 thiab siab dua.

Cov khoom lag luam nrog qhov nruab nrab glycemic Performance index ntawm 50 txog 69

Cov zaub mov nrog glycemic tsis muaj qhov ntsuas txij li 49 thiab hauv qab

Lub hauv paus ntsiab lus ntawm kev suav cov lej glycemic hauv cov khoom lag luam khoom noj (GI) yog ua raws li glycemic index ntawm cov piam thaj - nws yog 100. Rau lwm yam GIs, nyob ntawm lawv cov lus sib xyaw, nws tuaj yeem kwv yees li 0 txog 100. Carbohydrates los ntawm cov zaub mov uas muaj qhov ntsuas siab yog nqus tau sai thiab ua rau cov ntshav qabzib nce siab, thiab los ntawm PP nrog qhov qis - maj mam thiab tsis txhob ua rau cov piam thaj nce siab.

Dab tsi yog glycemic index?

Glycemic Performance index (lossis GI) yog qhov ntsuas ntawm kev cuam tshuam rau theem ntawm cov piam thaj hauv cov ntshav, uas yog yam ntxwv ntawm txhua yam khoom noj, tom qab nws noj. Nws nyob ntawm qhov ceev uas cov khoom noj uas carbohydrates hauv PP raug nqus hauv lub cev thiab nce qib hauv thaj.

GI hauv cov khoom yog nyob ntawm ntau tus lej ntxiv:

• hom carbohydrates - nyob rau hauv GI yooj yim siab, nyob rau hauv complex GI tsawg,
• cov degree ntawm kom loj hlob yog siab dua hauv cov zaub siav thiab txiv hmab txiv ntoo ntawm GI,
• qib ntawm cov rog thiab protein - qhov siab dua qhov ntsuas no, qhov siab dua GI,
• tus nqi ntawm fiber ntau hauv cov khoom - qhov ntau nws yog, qis dua GI,
• ua noj ua haus txoj kev - raws li txoj cai, tom qab kev kho cua sov, GI ua siab dua.

Nrog rau kev siv cov zaub mov ntau nrog GI siab, kev cuam tshuam ntawm metabolic tshwm sim hauv lub cev:

• qab zib theem nce
• muaj qhov kev xav ntawm kev tshaib plab sai dua
• cov txheej txheem ntawm cov roj tso rau hauv cov nqaij ua kom nrawm.

Cov kab ke ntawm cov zaub mov qis-GI ntau hauv cov zaub mov noj kom txo tau txoj kev pheej hmoo ntawm txoj kev loj hlob, thiab.

Nws tsis yog tsuas yog cov neeg muaj mob saum toj no uas yuav tsum tau soj ntsuam GI hauv lawv cov khoom noj txhua hnub. Qhov ntsuas no tseem ceeb heev rau cov neeg ncaws pob. Txog kev cob qhia ntev lossis kev sib tw, lawv tau qhia kom suav nrog cov khoom loj uas tsis tshua muaj GI tsawg hauv cov ntawv qhia, thiab rau kev qhia luv luv thiab sib zog lossis rov ua haujlwm tom qab cov teeb meem tseem ceeb, nrog cov siab.

Siab GI Khoom

Lub zog muab tau los ntawm carbohydrates yog noj los ntawm lub cev rau cov kev xav tau hauv qab no:

• kom rov ua cov leeg nqaij glycogen,
• kom khaws tau nyiaj tseg rau yav tom ntej.

Cov zaub mov GI siab muaj ntau ntawm cov nyiaj carbohydrates sai, uas nrawm nrawm nws cov piam thaj, uas hloov mus ua lub zog. Lub zog ntau dhau tsis tuaj yeem nkag mus rau hauv cov leeg nqaij thiab muab tso rau hauv hom roj, thiab cov piam thaj hauv ntshav yuav siab.

Tsawg GI Khoom

Cov khoom noj qis GI muaj cov carbs qeeb dua. Cov no suav nrog feem ntau cov zaub tshiab, txiv hmab txiv ntoo, legumes, durum nplej nplej zom, oatmeal, thiab txhuv xim av. Lawv qhov kev siv tsis ua rau muaj kev nce qib hauv qab zib thiab tsis ua rau cov roj seem ntawm cov rog.Vim li ntawd cov zaub mov noj feem ntau suav nrog cov khoom noj muaj GI tsawg tsawg.

Kev tsis txaus siab ntawm cov kws tshaj lij nyob ib ncig ntawm GI

Cov kws tshaj lij hauv Ntiaj Teb Kev Noj Qab Haus Huv thiab ntau tus kws kho mob pom zoo kom cov neeg mob ua raws GI. Tab sis ib tug xov tooj ntawm lwm cov kws tshaj lij cam hais tias kev saib xyuas xws li ntsuas hauv kev coj ua yog qhov nyuaj heev.

Tus nqi ntawm GI nyob rau hauv ib yam khoom hauv kev tshawb fawb sib txawv kuj yuav txawv. Tus nqi ntawm kev zom zaub mov thaum nruab hnub, lub xeev ntawm cov khoom lag luam (piv txwv li, kev loj hlob ntawm tus me nyuam hauv plab), thiab kev sib xyaw nrog lwm cov khoom xyaw hauv lub tais yuav cuam tshuam rau qhov ntsuas no.

Txawm li cas los xij, txawm tias coj cov kev sib txawv no rau hauv tus account, nws tuaj yeem xaus lus tias muaj ntau cov khoom muaj txiaj ntsig nrog tsawg GI. Lawv muaj ob peb cov rog, ntau cov vitamins, fiber ntau thiab cov zaub mov. Yog vim li cas cov ntxhuav nrog GI ntsuas yuav pab tau rau kev sib sau cov ntawv qhia txhua hnub. Tsis tas li ntawd, kev noj zaub mov noj kom ntau nrog GI siab yuav tsis muaj kev phom sij rau kev noj qab haus huv. Tej zaum yav tom ntej, cov kev kawm tshiab ntawm qhov ntsuas no yuav pab nws ua tiav ntau yam hauv kev coj ua. Hauv lub sijhawm, cov ntxhuav nrog GI qhov ntsuas tuaj yeem siv tau rau hauv tus account lub ntsiab cai ntawm kev ntsuas kom tsawg thiab lub tswv yim ntawm cov khoom noj tsim nyog.

Tus kws qhia noj haus Marina Makisha hais txog glycemic Performance index:

Cov kev tshawb fawb tsis ntev los no qhia tias tsis yog txhua yam rog txhua yam muaj kev phom sij thiab tsis yog txhua txhua carbohydrates yog qhov tsim nyog muaj txiaj ntsig. Thiab, nws yuav zoo yog tias peb niaj hnub pom ntawm carbohydrates, raws li yooj yim thiab complex, tsis yog qhov tseeb tag nrho.

GI yog dab tsi?

GI yog dab tsi thiab yuav ua li cas los xam nws? Lub tswv yim ntawm GI yog hais txog kev nce qib ntawm cov piam thaj hauv tib neeg lub cev, tom qab noj zaub mov tshwj xeeb, qhia hauv kev ntsuas ntawm qhov nrawm. Cov kua nplaum tsim hauv cov hlwb los ntawm zaub mov noj nrog cov carbohydrates ntau. Lawv yog qhov tseem ceeb rau lub zog. Carbohydrates tau muab faib ua cov lus cog lus yooj yim thiab cuam tshuam ntu nruab nrab. Thaum muaj teeb meem cuam tshuam ntawm cov carbohydrate nkag rau tib neeg lub cev, cov enzymes pib zom lawv kom yooj yim sib tov, thiab tom qab ntawd, mus rau cov piam thaj.

Yog hais tias tus nqi ntawm cov piam thaj zom tsis txaus siab, ces yuav muaj ntau cov piam thaj tsim tawm. Qhov no nce sucrose cov ntsiab lus hauv cov ntshav. Yog li, cov khoom tau txais qhov zoo glycemic Performance index. Yog hais tias cov txheej txheem ntawm kev faib ua muaj cov carbohydrates qeeb, ces qhov no muab qhov txiaj ntsig zoo rau hauv daim ntawv ntawm qhov kev xav ntawm tag nrho rau cov neeg uas noj zaub mov.

Lub hauv paus rau kev kawm txog GI tau muab tso rau thaum pib 80s ntawm xyoo pua 20th los ntawm Dr. D. Jackins ntawm University of Toronto (Canada). Cov kws tshawb fawb tau sim ua qhov kev tshawb fawb, thaum lub sijhawm cov neeg ua haujlwm pab dawb noj zaub mov nrog cov khoom xyaw carbohydrate ntawm 50 grams. Tom qab ntawd, txhua txhua peb hlis ntawm ib teev kuaj ntshav rau cov piam thaj hauv qab ntawm cov ncauj lus. Tom qab ntsuas kev soj ntsuam, cov kws pabcuam hauv chaw ua haujlwm suav sau cov duab pauv hloov ntawm qhov ntsuas pom hauv cov ntshav. Cov ntaub ntawv tau txais tseem tseem nyob hauv chav tsev txheeb ze, tsis haum rau kev sib piv cov zaub mov.

Cov lus nug tshwm sim txog kev sib raug zoo ntawm cov ntsiab lus ntawm GI thiab kev siv calories. Cov lus teb yooj yim yuav yog qhov sib txawv ntawm GI ua qhov taw qhia ntawm tus nqi ntawm cov piam thaj hauv ntshav ntxiv. Thaum muaj calorie yog lub zog tau txais los ntawm lub cev los ntawm cov khoom noj.

Yog tias koj ua tib zoo nrhiav txheej txheem kev noj haus, ces koj yuav tsum siv cov phiaj xwm tshwj xeeb. Lub glycemic Performance index ntawm cov khoom hauv lub rooj pab kom sai sai txiav txim seb cov zaub mov noj thiab zaub mov rau hnub ntawd thaum soj ntsuam kev noj zaub mov kom raug. Daim ntawv teev npe ntawm cov khoom lag luam yog tsim nyog tsis yog rau kev poob phaus, tab sis kuj rau cov kev txom nyem los ntawm hyperglycemia.

Tsuas muaj peb pawg uas txiav txim siab txog cov qog ntawm cov piam thaj hauv cov ntshav cov ntshav:

1. Cov khoom lag luam nrog tus ntsuas qis ntsuas rau cov ntsuas ntawm 0 txog 40,
2. Cov khoom lag luam nrog nruab nrab ntsuas piv rau cov ntsuas ntawm 40 txog 70,
3. Cov khoom lag luam nrog cov siab ntsuas sib raug rau cov ntsuas ntawm 70 thiab ntau dua.

Cov kab ntawv tsis qhia cov ncauj lus txog cov khoom noj muaj mis nyuj, kua zaub, dej qab zib, dej - vim yog lawv qhov ntsuas tsis muaj.

Tag nrho cov lus

Noj Khoom Noj Khoom Haus

Qib ntawm glycemic qhov ntsuas ntawm khoom noj khoom haus rau qhov poob phaus tuaj yeem sib txawv raws li dab tsi ntxiv kev ua si thiab cov khoom noj ntxiv siv hauv kev ua noj.

Cov cwj pwm ntawm tib neeg lub cev yuav los kuj teb sib txawv rau qhov tau txais ntawm tib cov zaub mov. Rau cov laj thawj hauv qab no:

• Lub hnub nyoog zoo li cas ntawm txhua tus neeg. Kev laus, tus neeg poob peev xwm nrawm nqus tau zaub mov,
• Cov kev tiv thaiv ib puag ncig ntawm ib puag ncig,
• Cov kab mob metabolism thiab metabolism hauv lub cev,
• Qib uas kev tiv thaiv tib neeg
• Kev muaj kab mob sib kis thiab cov txheej txheem hauv lub cev,
• Qhov ncauj tshuaj uas cuam tshuam rau qhov tawg ntawm cov sib txuas protein hauv hlwb,
• Tus nqi ntawm lub cev ua si.

Yog tias koj siv cov khoom lag luam nrog cov glycemic tsawg thiab nruab nrab hauv koj cov zaub mov noj txhua hnub, tom qab ntawd qhov kev zom zom ntawm cov zaub mov ib txwm raug kho tau yam tsis muaj kev poob siab rau lub cev thiab cov metabolism.

Cov yam ntxwv ntawm kev noj haus thaum lub sij hawm ua kom poob ceeb thawj

Lub glycemic Performance index ntawm cov zaub mov thiab nws lub sijhawm thaum ua raws kev noj haus - qhov no yog ib qho kev ua uas ntau tus neeg rog rog hnov ​​qab. Txog kev noj zaub mov kom raug thiab tsim nyog, nws tsis txaus los txwv lub cev hauv kev siv calories kom tsawg. Qhov txiaj ntsig ntawm kev suav hauv qib glycemic ntawm cov tais diav yog dab tsi?

• Txheej txheem cov khoom lag luam zoo kom lub zog rov ua haujlwm. Cov khoom noj uas muaj qhov tsawg thiab nruab nrab yuav tsis yog cov neeg yuag poob thiab tib lub sijhawm yuav tsis ua rau lub cev rog. Saib xyuas cov khoom noj kom tsawg nrog rau cov taw qhia tshwj xeeb yooj yim dua li suav cov calories ntawm txhua pluas noj.
• Lub siab glycemic theem qhia tau hais tias nyob rau hauv tsawg lub sijhawm ib tug neeg yuav xav tau nqi zog hluav taws xob. Kev tshaib plab yuav los sai dua li qhov tsim nyog. Nyob rau tib lub sijhawm, qib siab txhawb tau ua rau qeeb qeeb los ntawm qhov kev xav. Yog li ntawd, ib tug neeg thaum noj hmo tuaj yeem noj zaub mov ntau dua li tsim nyog. Cov khoom noj tshaj dhau yuav raug muab cais ua cov piam thaj, uas yuav muab tso rau hauv cov rog txheej.

Yog li, soj ntsuam cov ntsiab cai ntawm kev noj zaub mov zoo, koj tsis tas yuav them txhua qhov yog los suav cov calories hauv cov khoom noj.

Mob ntshav qab zib thiab Glycemic Index

Ob qhov kev tshawb fawb kawg (hauv qab) ua pov thawj cov lus saum toj no:
Kawm ntawv thib ib Cov. Kev tshawb fawb los ntawm cov kws tshawb fawb Asmeskas luam tawm xyoo 2004 hauv Asmeskas Phau Ntawv Xov Xwm Kev Noj Qab Haus Huv (80, No. 2, p. 348-56) uas muaj 91249 tus poj niam pom tias kev noj zaub mov uas muaj GI ntau dua thiab cov zaub mov muaj fiber ntau (tshwj xeeb yog ua ke nrog kev ua haujlwm tsis txaus ) yog txuam nrog kev pheej hmoo ntawm kev tsim tus mob ntshav qab zib hom 2.
Kawm thib 2 Cov. Lwm txoj kev tshawb fawb los ntawm Asmeskas cov kws tshawb fawb tau tshaj tawm txog Kev Ntshav Qab Zib Kev Kho Mob hauv xyoo 2004 (Lub Ob Hlis 27 (2): 538-46) nrog 2834 cov neeg pom tias qhov zoo li ntawm kev txhim kho cov tshuaj tiv thaiv kabmob (ib qho kev mob ntshav qab zib) tsawg dua rau cov neeg uas noj haus fiber ntau. thiab tag nrho cov nplej, thiab tseem ua raws GI noj qis.

Cov txiaj ntsig no zoo ib yam li cov kev tshawb fawb tsis ntev los no los ntawm cov kws tshawb fawb hauv tebchaws Australia nrog rau 36787 tus neeg muaj kev noj qab haus huv thiab 365 cov neeg muaj ntshav qab zib (Saib Xyuas Cov Ntshav Qab Zib.

Kuj tseem ceeb yog qhov kev tshawb pom los ntawm kev kawm nrog 6,500 tus neeg los ntawm Tebchaws Meskas. Nws tau muab tawm tias cov neeg uas noj ntau ntawm cov carbohydrates los ntawm cov nplej (dawb) qhob cij, qos yaj ywm thiab nplej ntau yam nrog cov ntsiab lus amylose tsawg kawg yog li 2-5 zaug ntawm kev pheej hmoo ntawm kev muaj ntshav qab zib ntau dua li cov neeg uas noj cov nplua nuj fiber ntau thiab nplej. Thiab tag nrho cov no txawm coj mus rau hauv tus account xws li cov kev pheej hmoo ua raws li lub hnub nyoog thiab lub cev huab hwm coj ntsuas (Salmeron li al., JAMA 1997, 277: 472-77).

Glycemic Performance index thiab zaub mov.

Cov lus pom zoo tam sim no los ua kom koj cov khoom noj muaj hmoov txhuv nplej siab (xws li cov qos yaj ywm) tuaj yeem ua rau muaj kev pheej hmoo mob ntshav qab zib (Eu J Clin Nutr 1999, 53: 249-54), mob plab rog, rog ntshav lipids, tawg, thiab mob plawv Cov.

Ib qho tseem ceeb tshawb pom hauv txoj kev tshawb no ntawm glycemic Performance index yog tias cov khoom noj uas muaj cov suab thaj ua kom zoo dua feem ntau ua rau cov glycemic load qis dua cov zaub mov niaj hnub xws li mov ci lossis mis nyuj. Kev noj haus uas tsis muaj piam thaj ntau (10-12%) pom hauv cov zaub mov (piv txwv li ncuav mog qab zib) los yog cov khoom noj ntxiv (piv txwv li kas fes) tsis cuam tshuam nrog kev rog, micronutrient tsis txaus lossis cuam tshuam tsis zoo rau cov ntshav lipids lossis insulin rhiab heev (Anderson Nutr Res 1997, 17: 1485-8). Qhov kev pom pom no tau pab ua rau kev noj haus rau cov ntshav qab zib kom muaj kev ywj pheej. Txawm li cas los xij, ntau cov khoom qab zib ua kom zoo zoo kuj tseem muaj txaus ntshai cov rog Cov. Qee cov khoom noj uas muaj cov zaub mov tsis zoo uas tsis zoo ntau (piv txwv li qos yaj ywm qos yaj ywm) tej zaum yuav muaj GI tsawg. Yog li, thaum xaiv cov khoom noj muaj GI tsawg, tag nrho cov naj npawb ntawm cov carbohydrates, cov rog, fiber, ntsev, thiab lwm yam khoom noj muaj txiaj ntsig yuav tsum txiav txim siab.

Qhov ntsuas cov kua dej

Cov zaub mov muaj protein ntau thiab cov rog ntau dhau los txhawb cov tshuaj insulin ntau dua li tau qhia los ntawm qib glycemic. Hauv kev kawm txog insulin tsis kam, nws tau pom tias kev siv lub ncuav ua rau ua rau tso insulin ntau tshaj plaws ntawm txhua qhov khoom kuaj, txawm tias GI ntawm cov khob cij tsis deb ntawm qhov siab tshaj. Yog li, insulin Performance index ntawm cov zaub mov thaum kawg tsim nyog los ntxiv cov ntxhuav nrog cov glycemic index (Holt et al. AJCN 1997, 66: 1264-76). Ob qhov ntsuas no tuaj yeem ua rau pom tag nrho cov kev hloov ntawm peb lub cev mus rau zaub mov.

Yuav kom lub ntsiab

Cov zaub mov GI tsawg yog cov zaub mov zoo dua, uas pab tswj kev tshaib plab thiab qab los noj mov. Cov theem ntawm cov piam thaj hauv cov ntshav yuav tsis muaj pob nyem ntse thiab thiaj li pab koj poob phaus ntxiv.

Nws tsis yog ib txwm ua tau los xaiv cov khoom noj qis GI. Yog tias koj muab cov khoom noj sib xyaw nrog GI tsawg thiab qhov siab, ces koj tau txais cov khoom noj nrog GI nruab nrab. Sim noj cov zaub mov GI tsawg tsawg xwb.

Nws yog qhov zoo dua rau noj 4-5 zaug nyob rau hauv ib hnub, muaj tsawg kawg ntawm ib yam khoom nrog GI tsawg.

Nws kuj yuav tsum nkag siab tias qhov kev tawm tsam ntawm txhua tus neeg rau ib qho zaub mov tshwj xeeb yog tus neeg. Lub tswvyim ntawm glycemic Performance index tsis yog raws qhov loj me ntawm cov qauv kev ua haujlwm ntawm qee yam khoom noj, tab sis theej ntawm 50 g ntawm carbohydrates. Piv txwv li, 50 g ntawm carbohydrates muaj nyob hauv kwv yees li 2 slices ntawm qhob cij lossis 500 ml ntawm dej haus, lossis li 1 kg ntawm carrots - tag nrho cov khoom no muaj tib GI yog tias koj noj cov ntim no tshwj xeeb.

Lub koom haum American Diabetes Association luam tawm thaum Lub Ib Hlis 2002 ua ib phau ntawv qhia tshiab txog kev noj qab haus huv rau kev kho thiab tiv thaiv ntshav qab zib. Phau ntawv piav qhia cov hau kev rau kev tswj ntshav qab zib. Cov kws tshawb fawb sib cav hais tias tag nrho cov nyiaj carbohydrates yog qhov tseem ceeb tshaj lawv qhov chaw thiab hom (ua nyuaj, yooj yim). Piv txwv li, txawm hais tias cov nplej zom tsis muaj GI tsawg, cov neeg muaj ntshav qab zib yuav tsum ua tib zoo saib xyuas cov feem ntau, vim tias tag nrho cov nyiaj carbohydrates yuav ntau dhau thiab yog li ua rau muaj kev nce ntxiv hauv cov ntshav qabzib.

Cov lus

Qhov ntau dua glycemic Performance index, cov zaub mov sai dua yog nqus tau. Qhov no yog ib qho ntxiv, tsis yog rho tawm! Koj tuaj yeem noj tsis tau 3, tab sis 10 zaug hauv ib hnub thiab tau 3-4 zaug ntau calories thiab lub zog vim kev nqus sai! Nws tsis paub meej yog dab tsi xyov yog qhov rho tawm ntawm cov khoom lag luam nrog siab glycemic Performance index, yog tias lawv lub ntsiab tsis zoo yog qhov muaj txiaj ntsig tiag? Piv txwv li, nws tsis yooj yim sua kom khaws 8000 kcal ib hnub rau zaub mov glycemic tsawg, koj tsis tuaj yeem txawm tias tau 4000 kcal! Yog li, tsuas yog nyob rau hauv cov neeg tsis muaj zog lossis cov rog xwb, vim kev noj qab haus huv xav tau kom tsawg kawg ntawm cov zog uas tau txais, tuaj yeem qhia kom noj cov zaub mov nrog GI tsawg.
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Txog rau cov piam thaj, txawm tias tsis muaj qhov GI siab tshaj plaws, nws yog ib qhov khoom tshwj xeeb uas siv zog thiab hloov mus ua rog! Tam sim ntawd tom qab kev ua tiav, nws ntxiv rau lub zog, tab sis tom qab ntawd cov kua nplaum pib ua rog thiab peb poob lub zog. Yog li, cov piam thaj ntshiab yuav tsum tsis txhob noj nyob rau hauv ib qho xwm txheej twg, thiab siv nws rau kev ua noj ua haus los yog ua ib qho kev ntxiv yuav tsum txwv tsis pub. Nws kuj ua rau cov khoom noj fermentation thiab lwj ntawm cov zaub mov hauv plab, txo qis kev zom zaub mov thiab nce ntawm cov tshuaj lom thiab toxins. Hauv lwm lo lus, qab zib yog ntuj raug txim rau lub cev thiab nws GI tsis muaj dab tsi los cuam tshuam nrog.
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Qhov tshwm sim:
1) yog tias koj yog tus neeg ncaws pob, tom qab ntawd cov khoom muaj GI siab tsis muaj suab thaj yog qhov zoo tshaj plaws ntawm lub zog + txiv ntseej (tsau hauv dej tsis muaj tev rau 8-16 teev). Ntawm cov txiv hmab txiv ntoo, qhov zoo tshaj plaws yog txiv tsawb, vim tias nws yog qhov ntau tshaj ntawm cov calories, thiab nws cov fiber tau hloov mus ua lub zog rau peb microflora, uas tsim cov protein uas peb xav tau, suav nrog rau cov leeg kev loj hlob (tag nrho ob hauv ib).
Nqaij thiab lwm yam labuden indigestible thiab lom cia lub hav zoov dhau los ntawm koj. Protein, ntxiv rau nws tus kheej microflora, yog muab rho tawm los ntawm txiv laum huab xeeb (lub hauv paus), txiv ntseej thiab walnuts + los ntawm cereals (buckwheat + oatmeal + pearl barley + nplej thiab pob kws) + protein los ntawm cov txiv hmab txiv ntoo. Ntawm lub sijhawm so koj tuaj yeem ntxiv macaroni rau lub zog.
Txhawm rau hnov ​​qab qos yaj ywm raws li chav kawm yog qhov nyuaj-zom zom lub cev uas tsim kev phem los ntawm cov hnyuv, npog nws los ntawm sab hauv nrog cov nplawm nplaum uas cuam tshuam nrog kev nqus ntawm cov khoom noj.
Tsis muaj kua zaub thiab lwm yam khoom siv me me thiaj li muaj txiaj ntsig zoo. Nws yog qhov zoo dua rau noj zaub mov noj, thiab noj cov vitamins los ntawm txiv hmab txiv ntoo nyoo, txiv hmab txiv ntoo thiab zaub, qhov twg lawv siab dua. Hloov khoom qab zib, noj zib ntab.
2) yog tias koj coj lub neej kev ua si tsis muaj zog, txhua yam yog qhov zoo ib yam, tsuas yog hauv cov khoom me me. Thiab tsis muaj qhob cij, tshwj xeeb tshaj yog dawb, thiab dub yog muck tsawg. Mayonnaise, kaus poom zaub mov thiab lwm yam txaus ntshai yog qhov zoo dua rau qhov muab pov tseg tawm ntawm kev raug mob. Cov zaub mov yuav tsum noj qab nyob zoo thiab muab lub zog thiab ua kom muaj zog, thiab tsis txhob muaj mob hnyav ntxiv rau hauv kev sib ntxiv.

Vim li cas peb yuav tsum paub nws, yuav ua li cas nws pab kom yuag, thiab yuav ua li cas yog tias koj xav tsim kom muaj kev noj haus zoo - Vika Bazoeva to taub.

Dab tsi yog glycemic index ntawm ib qho khoom thiab yog vim li cas koj yuav tsum paub nws

Qhov tseeb, glycemic index yog dab tsi txiav txim siab sai thiab qeeb carbohydrates. Cov carbohydrates sai sai yog nqus los ntawm lub cev, tab sis tsis tshua muab nws "khoom noj khoom haus," thiab yog li ntawd, tom qab bun nrog tshuaj yej los yog txiv hmab txiv ntoo qab zib, tom qab ib nrab teev peb zoo li rov qab noj dua. Cov roj nplej qeeb ua rau nws coj tau zoo dua: lawv muab lub cev lub zog ntev dua, uas txhais tau hais tias peb tseem muaj qhov kev xav ntawm qhov puv. Peb theem ntawm glycemic Performance index yog qhov txawv: txij 0 txog 55 - qis, txij li 56 txog 69 - nruab nrab thiab txij li 70 txog 100 - siab. Thiab lub glycemic Performance index yog lub luag hauj lwm rau cov ntshav qab zib.

Ivan Zhukov

Lub glycemic Performance index yog ib qho muaj nuj nqi uas yog cim rau tus nqi ntawm kev rhuav tshem ntawm carbohydrates rau qabzib. Lub sijhawm ntev cov khoom tawg, qhov zoo. Piv txwv li, nrog kev tso tawm kom muaj zog thiab tawm ntawm cov piam thaj (uas yog, thaum koj noj ib yam dab tsi uas muaj glycemic siab), lub cev zais cia insulin los siv cov suab thaj no. Cov tshuaj Insulin ib txhij pab txhawb rau kev txo qis (i.e. kev khaws cia) ntawm cov rog hauv lub cev. Raws li qhov tshwm sim, hnyav nce ntxiv.Txoj haujlwm ntawm cov neeg uas xav kom poob phaus thiab ua lub neej noj qab haus huv yog tswj ntshav qab zib kom nyob hauv tib theem kom nws tsis txhob hla mus "thiab lub cev tsis tas yuav khaws cov rog" thaum ". Thiab rau qhov no koj yuav tsum tau cim cov npe ntawm cov khoom lag luam nrog qis glycemic index.

8 cov lus tseeb txog tus lej glycemic

1. Cov khoom uas tsis muaj (lossis muaj tsawg heev) carbohydrates - nqaij, ntses, qe, avocados, caw thiab npias - tsis tuaj yeem muaj cov tshuaj glycemic.
2. Ib qho khoom yuav muaj qhov txawv glycemic Performance index - piv txwv li, ntsuab txiv tsawb yuav muaj qis glycemic Performance index dua li txiv tsawb nce nws daj super-paub tab. Txiv hmab txiv ntoo unripe thiab unripe muaj ntau dua glycemic Performance index dua cov uas siav.
3. Cov kev cai dav dav yog qhov no: cov khoom lag luam tau ze rau hom uas nws muaj nyob hauv xwm, qhov qis dua nws qhov glycemic index - cov nplej tsis tiav yuav ua ib txwm zoo dua li polished, thiab ntxhib oatmeal yuav muab qhov txawv rau cov oatmeal instant.
4. Lub glycemic Performance index kuj tseem cuam tshuam los ntawm kev ua noj ua haus: rog, fiber ntau thiab acid (xws li kua txiv txiv qaub los yog kua txob) qis dua glycemic index ntawm cov zaub mov.
5. Ntev koj noj cov hmoov txhuv nplej siab zoo li nplej zom, ntau dua lawv cov glycemic index yuav dhau los. Ntawd yog, al dente pasta zoo dua li hau.
6. Txawm li cas los xij, lub xeev ntawm koj lub cev kuj tseem cuam tshuam rau koj cov ntshav qab zib hauv cov ntshav: yog tias koj muaj ntshav qab zib lossis mob plab, ces cov kab mob no ua rau kev nqus zaub mov noj tsawg dua.
7. Qhov tseeb tias ib yam khoom muaj qes glycemic index tsis txhais tau tias nws yuav tsum tau noj hauv cov khoom loj lossis tias nws yog super noj qab haus huv - yog li koj yuav tsum nco ntsoov txog kev noj zaub mov kom muaj txiaj ntsig, calories, vitamins thiab minerals. Piv txwv li, hauv qos yaj ywm chips, lub glycemic Performance index qis dua hauv oatmeal thiab zoo ib yam li hauv ntsuab taum mog. Txawm li cas los xij, oatmeal thiab ntsuab peas muaj ntau cov as-ham ntau dua.
8. Kev pabcuam rau qhov loj me: tsis txhob yws koj tus kheej, txawm tias koj tsuas yog noj cov khoom los ntawm cov npe nrog qis glycemic index, koj yuav tsum tsis txhob siv lawv ob zaug ntau dua yog tias koj npaj yuav yuag, tab sis koj xav tias tshaib plab txhua lub sijhawm - koj yuav tsis tau txais yam zoo.

Tsis tshua muaj Glycemic Index Khoom:

1. Cov cij cij lossis cov tais ci ua noj ntau.
2. Oats: oatmeal porridge, granola (ntau dua "ntxhib" oatmeal, zoo dua).
3. Cov zaub: zaub ntsuab, avocado, kua txob qab, Beijing zaub qhwv, zaub cob pob, Zaub pob zaub, Zaub ntsuab thiab zaub paj, zaub kav, ntsuab taum, dib, fennel, nceb, zaub xas lav, txiv ntseej, txiv roj roj, zaub ntsuab, txiv lws suav, carrots, txaij, qej, taum pauv , dos, pob kws, taum, taum.
4. Noob: noob hnav noob, flax noob.
5. Soya khoom: taum paj.

Hauv lub ntiaj teb scientific, cov kws tshaj lij tau maj mam txhim kho xws li kev tawm dag zog li nutriciology - kev kawm txog kev noj zaub mov zoo. Nws tau ntev tau xaus tias qee cov kab mob ncaj qha nyob ntawm seb, dab tsi thiab ntau npaum li cas ib tug neeg noj. Nws paub tias txhua yam khoom muaj nws cov ntsiab lus ntawm calorie, tab sis tsis yog txhua tus neeg xav tias ntxiv rau qhov no, tseem muaj glycemic index, uas tseem muaj qhov tseem ceeb. Cov zaub mov uas muaj glycemic siab yuav cuam tshuam rau cov ntshav qab zib, uas yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib lossis sim ua kom poob ceeb thawj.

Glycemic qhov ntsuas ntawm cov khoom - yog dab tsi?

Lub glycemic Performance index nyob ntawm tus nqi ntawm kev hloov pauv hauv theem ntawm cov piam thaj hauv cov ntshav ntawm ib tus neeg tom qab nws tau noj ib qho khoom. Qhov chaw pib yog cov piam thaj nyob ntawm 100 units. Muaj kev sib raug zoo - kev loj hlob sai ntawm cov piam thaj hauv cov ntshav provokes tso tawm ntawm insulin, uas ua rau cov nyiaj ntawm cov rog nyob ntawm lub duav, pob tw, lub plab.

Noj cov khoom noj nrog lub siab glycemic Performance index, nco ntsoov - lawv yuav tsis mus rau qhov ua kom tiav lub zog siv nyiaj, tab sis yuav muab tso rau hauv cov rog, uas yog tom qab ntawd nws nyuaj rau kom tshem tau. Yog tias peb taug qab qhov kev sib raug zoo ntawm cov ntsiab lus ntawm cov calorie thiab glycemic index (GI), ces nws tsim nyog teev tias qee zaum hauv cov khoom lag luam ob lub txiaj ntsig no yuav txawv heev.

Feem ntau cov zaub mov muaj calorie ntau muaj qhov glycemic index tsawg thiab hloov ua lwm yam. Ob qho tib si muaj nuj nqis cuam tshuam rau cov txheej txheem ntawm kev rog lossis lub cev poob hauv lub cev. Tej zaum nws tsim nyog los nyob rau hauv kev nthuav dav ntxiv ntawm qhov ntsuas tsis paub zoo ntawm peb lub cev - lub glycemic Performance index, txhawm rau nkag siab txog dab tsi tshwm sim hauv peb sab thiab sim tswj lawv?

Lub glycemic Performance index yog dab tsi nyob ntawm?

Lub ntsiab tseem ceeb uas cuam tshuam cov glycemic index yog cov carbohydrates uas muaj nyob hauv cov khoom thiab noj hauv cov zaub mov. Tab sis tsis yog txhua tus ntawm lawv yog qhov teeb meem. Tsuas yog cov carbohydrates nrawm tuaj yeem ua rau dhia hauv GI, uas yog, cov uas lub cev tawg sai sai, hloov mus rau hauv cov piam thaj thiab khaws lawv hauv cov rog hauv qab. Daim ntawv teev cov khoom noj ceev uas muaj carbohydrate:

• Lub rog.
• Tej daim
• Cov mov ci
• Qab zib
• Kev sib cav sib ceg
• Mayonnaise
• Haus dej qab zib.
• Ib co txiv hmab txiv ntoo - dib liab, dib liab, txiv quav ntswv nyoos, txiv tsawb, persimmon.

Tus nqi ntawm fiber ntau hauv cov khoom lag luam tseem ceeb - nws tsawg dua, ntau dua qhov glycemic index. Txhua qhov kev kho cua sov ua rau GI nce ntxiv, yog li cov kws qhia zaub mov qhia rau cov neeg uas xav kom poob phaus kom noj zaub nyoos yog ua tau. Rau ntau dua qhov no, qhov no siv rau cov zaub thiab txiv hmab txiv ntoo. Ib qho kev txaus siab tau pom los ntawm cov kws tshawb fawb kev noj haus - cov rog tsawg thiab muaj protein ntau, cov glycemic siab dua.

Vim li cas koj xav tau GI zaub mov?

Nco ntsoov paub cov glycemic index ntawm cov zaub mov noj yuav tsum yog cov neeg muaj kev mob ntshav qab zib thiab cov uas tswj hwm lawv qhov hnyav lossis nrhiav kev tshem tawm cov phaus ntxiv. Thaum xam tus naj npawb ntawm cov calories noj thiab cov glycemic index, nws muaj peev xwm tswj hwm qhov hnyav thiab ntshav qab zib. Cov tsos mob ntawm pob txuv yog thawj cim qhia ntawm kev noj zaub mov tsis zoo. Cov tawv nqaij muaj teeb meem yog tso tawm tshuaj lom, co toxins, pov tseg ntawm qhov tshwm sim ntawm kev noj zaub mov nrog GI siab.

Nrog ntshav qab zib

Lub glycemic index tau tsim los ntawm cov kws tshawb fawb pib rau cov neeg muaj ntshav qab zib kom tswj lawv cov ntshav qab zib. Yog li ntawd, rau GI muaj lub npe thib ob - lub npe insulin. Siv cov ntsuas no, cov kws kho mob yuav paub sai npaum li cas cov piam thaj nkag mus rau hauv cov ntshav tom qab noj cov khoom, txawm tias nws yuav dhia los yog nce me ntsis ntawm qhov ntsuas.

Mob ntshav qab zib mellitus yog ib qho kab mob txaus rau endocrine, uas yog ua raws li cov insulin tsis txaus tsim los ntawm lub cev. Nws yog qhov ua tsis tiav, nws tsuas yog ua tau kom tswj kev noj qab haus huv ib txwm muaj. Yog tias koj nkag siab qhov mob ntawm tus kab mob, ua raws li glycemic index, noj haus txoj cai - qhov no yuav pab kom tsis txhob muaj teeb meem ntshav qab zib. Nrog rau cov tshuaj insulin tsis txaus, cov piam thaj hauv ntshav siab nce siab, uas ua rau lub cev tsis txaus siab ntawm lub cev, ua rau lub cev tsis nco qab thiab tsis nco qab lawm.

Yog li ntawd, muaj kab mob xws li mob ntshav qab zib, nws yog qhov tseem ceeb heev uas yuav tau saib xyuas cov khoom noj uas nkag mus rau hauv cov khoom noj. Lub siab glycemic Performance index ntawm ib qho ntawm cov khoom lag luam tuaj yeem hla tawm qhov cuam tshuam ntawm tag nrho ntau yam tshuaj. Tom qab kuaj xyuas cov npe ntawm cov khoom lag luam nrog GI siab, nkag siab qhov tshwj xeeb vim li cas cov zaub mov tshwj xeeb yog cov npe tsis tseem ceeb, koj tuaj yeem tswj hwm koj cov zaub mov tsis muaj teebmeem rau koj kev noj qab haus huv.

Thaum poob phaus

Nws yog tsawg kawg uas tus poj niam, txawm tias muaj cov ntawv txaus nyiam, tsis npau suav txog qhov kev poob phaus. Kev nqhis dej ntawm koj tus kheej nrog kev tshaib plab tsis kaj siab thiab tsis zoo, tshwj xeeb tshaj yog txij li tom qab cov qauv no ntawm kev poob phaus, poob phaus rov qab los sai sai thiab nrog kev txaus siab dhau. Puas yog muaj ib tug panacea rau cov centimeters tsis muaj ntawm lub duav thiab lub duav? Tus neeg noj zaub mov noj foob hais tias nws muaj tiag.

Kev ua mus sij hawm ntev qhia tau hais tias cov neeg uas suav cov calories ntau ntawm cov zaub mov noj tau thiab tseem yog cov tswv ntawm cov naj npawb me me. Cov kws tshawb fawb tau sim txuas ntxiv txoj hauv kev kom yuag poob. Muaj kev paub txog glycemic Performance index pab kom taug qab txhua feem uas koj noj. Cov yam ntxwv ntawm cov khoom thiab qhov ntsuas cov khoom ua ke raug sib cuam tshuam. Hmoov, qab zib, rog - nrog GI siab. Txawm hais tias ntaus kis las thiab ua kom lub cev zoo, tab sis siv cov khoom noj “tsis raug” koj yuav tsis tuaj yeem yuag.

Yuav ua li cas tshwm sim thaum ib tug neeg noj cov khoom uas muaj glycemic siab? Tom qab cov zaub mov nkag mus rau hauv lub cev, cov khoom noj muaj protein tsawg pib, uas hloov mus rau hauv qab zib: qhov sai dua qhov no tshwm sim, cov npliag dhia. Thaum cov ntshav qabzib hauv cov ntshav siab, lub txiav yuav pib tsim cov tshuaj insulin, ib yam tshuaj uas lub zog ntawm cov piam thaj yuav tsum tau faib kom zoo thoob plaws cov ntaub so ntswg ntawm cov leeg thiab cov mob hauv lub cev tag nrho. Kev tshaj tawm yog tso "hauv kev ceev tseg" thiab zoo li txheej txheej rog.

Cov khoom lag luam raug muab faib ua peb qhov qeb ntsuas: qib siab, nruab nrab thiab qis. Hauv qab no yuav cov lus teeb nrog cov npe ntawm cov khoom lag luam uas muaj qhov ntsuas siab tshaj plaws, yog li muaj kev phom sij ntau rau lub cev. Cov fiber ntau thiab fiber ntau hauv cov khoom lag luam, qhov tsawg dua qhov kev phom sij thiab cov phaus ntxiv uas nws tuaj yeem nqa tau. Cov zaub mov siav thiab kib yog cov muaj kev phom sij ntau dua li cov nqaij nyoos: GI rau cov carrots nyoos yog 35, thiab rau cov rhaub carrots - 85. Txawm tias cov txiv hmab txiv ntoo thiab zaub uas muaj xim sib txawv yuav muaj ntau pawg GI. Xav paub ntau ntxiv tseem ceeb - ntsuab zas.

Cov lus: Sau cov Khoom GI siab

Rau qhov yooj yim ntawm xam tag nrho cov lej glycemic, cov khoom tseem ceeb tau noj los ntawm ib tus neeg hauv cov zaub mov tau muab tso rau hauv lub rooj. Txhawm rau siv txoj hauv kev tshem tawm, cov kab kev qhia no tau ua los ntawm cov khoom lag luam nrog GI qhov tseem ceeb uas muaj tus nqi siab dua 70. Qhov kev siv yog cov piam thaj, GI qhov ntsuas ntawm 100.

Vim li cas koj thiaj li yuav tsum paub lub glycemic Performance index (YEEM)

Glycemic Khoom Taw Qhia - Qhov no yog qhov taw qhia nrov hauv cov tshuaj niaj hnub thiab khoom noj khoom haus uas muaj kev cuam tshuam ntau npaum li cas cov khoom lag luam txhim kho ntshav qab zib Cov. Nws yog lub hauv paus tsim los tswj cov khoom noj khoom haus ntawm cov neeg txom nyem los ntawm mob ntshav qab zib mellitus Cov. Tab sis tom qab ntawd no tsis dhau los ua siv dav hauv kev noj haus. Ua tsaug rau nws, ntau tau tsim.

Raws nraim glycemic Performance index qhia rau peb kom paub sai npaum li cas piam thaj los ntawm cov khoom peb noj, nws yuav nkag rau hauv cov hlab ntshav. Qib ntshav qab zib yog cov cim tseem ceeb ntawm cov neeg siv hluav taws xob hauv tib neeg lub cev. Yog li, thaum ib tus neeg tsis muaj lub zog txaus, cov qib piam thaj hauv cov ntshav yuav tsawg zuj zus, thiab tus neeg pib muaj kev tshaib plab.

Yog tias cov piam thaj nce mus txog nws qhov siab tshaj plaws, ces tus txiav ua haujlwm pib, ua haujlwm tshuaj insulin - ib yam tshuaj vim tias cov piam thaj tau raug xa mus rau cov ntaub so ntswg hauv lub cev uas xav tau, thiab nws cov nyiaj ntau tshaj yog muab tso rau hauv hom rog rog.

Yog tias koj xav kom poob phaus lossis tiv thaiv qhov hnyav tshaj, ces koj ua tib zoo saib glycemic qhov ntsuas ntawm cov zaub mov uas koj noj. Zam cov zaub mov siab glycemic Performance index - Cov no yog cov carbohydrates ceev ceev uas ua rau muaj kev dhia ntse hauv qib.

Yog li ntawd, thaum ua zaub mov noj, nws yog ib qho tseem ceeb uas yuav tsum xav txog tsis yog cov ntsiab lus calorie cov khoom lag luam, tab sis kuj tseem muaj qhov taw qhia xws li glycemic index. Xaiv cov zaub mov nrog qhov ntsuas qis, koj yuav muab lub cev nrog cov carbohydrates ntau, ua tsaug uas koj yuav tsis hnov ​​mob tawm tsam kev tshaib plab thaum nruab hnub thiab tuaj yeem tswj hwm cov ntshav qabzib hauv cov ntshav.

Lub glycemic Performance index ntawm cov zaub mov cuam tshuam li cas rau lub cev?

Cov txheej txheem ntawm kev noj cov carbohydrates ceev thiab lawv cov teebmeem ntawm koj lub cev yog li hauv qab no:

• Cov ntshav qab zib cov ntshav nce siab, nce mus txog qhov kawg tom qab 30 feeb.
• Qhov txiav txiav maj mam pib zais cov tshuaj insulin.
• Cov piam thaj nyob nrog qhov no maj mam poob kom txog thaum qhov ntsuas pom nce mus txog 1 gram ib zaug twg.
• Thaum lub sij hawm tso tawm insulin, txiav txiav tawm qhov twg cov piam thaj yuav tsum raug xa mus - yuav ua kom cov metabolism hauv lub zog ib txwm los yog rau lub roj rog hauv lub cev. Qhov twg tso cov kua nplaum tawm mus nyob ntawm kev noj qab haus huv ntawm lub txiav thiab nyob rau keeb kwm ntawm carbohydrates (sai los ua txoj carbohydrates).

Dab tsi pawg yog cov khoom muab faib los ntawm glycemic Performance index?

Txhua qhov khoom noj uas muaj cov khoom noj uas muaj carbohydrate tau muab faib ua peb pawg loj:

1. Tsawg GI cov khoom noj (tsawg dua 40). Xws li cov khoom lag luam tuaj yeem noj tau ntau yam, lawv yuav tsum yog qhov pib ntawm koj cov zaub mov noj txhua hnub. Cov no, piv txwv li suav nrog cov tseem nplej, barley, rye, legumes, apricots qhuav, zucchini, zaub qhwv, zaub ntsuab, txiv lws suav, khoom noj siv mis thiab qaub-mis, chocolate dub thiab lwm yam.
2. Cov Khoom Noj Nruab Nrab GI (40 txog 60) tuaj yeem muab noj hauv qhov ntau me me. Qhov no suav nrog oats, mov, buckwheat, pob kws, qos yaj ywm, beets, txiv quav ntswv nyoos, txiv tsawb, hnub tim thiab lwm yam.
3. High GI zaub mov (saum toj 60) koj yuav tsum tau txwv koj li kev noj haus yog tias koj tab tom sim kom poob phaus: qhob cij dawb, ncuav qab zib, granola, raisins, taub dag, turnips, mis nyuj chocolate, txiv qaub, qab zib, zib ntab, npias, ncuav, ncuav ncuav thiab lwm yam.

Qhov ntsuas dab tsi glycemic Performance index khoom lag luam?

• Txij li kev kawm tiav kev lag luam: lub zog cov khoom ua tiav, qhov siab dua nws cov glycemic index. Yog li, cov nplej xim av tau GI ntawm 50 thiab cov nplej xim av muaj 70 lub.
• Los ntawm kom muaj nuj nqis fiber ntau hauv cov khoom lag luam: nws koom nrog cov ntshav, thiab txawm tias muaj tus lej ntawm cov khoom tseem ceeb.
• Txij li cas ntuag cov khoom lag luam tiav: GI ntawm paj kws yog siab dua qhov ntawm pob kws hau.
• Los ntawm cov siv tau zoo qab zib : fructose thiab lactose muaj ntau GI qis dua qabzib.

Glycemic Index: Lus tsis txaus ntseeg thiab kev ntseeg yuam kev

Nyob ib ncig ntawm pib glycemic Performance index ntau cov ntaub ntawv tau tshwm sim tias nws tau pab txhawb rau qee qhov kev nkag siab tsis meej.

Tswvyim hais ua dabneeg 1. Nws yog ib qho tsim nyog yuav tsum tau cais tawm cov khoom noj nrog lub siab glycemic index los ntawm kev noj haus. Yog tias cov khoom lag luam muaj qhov siab GI, koj kuj yuav tsum them sai sai rau lub glycemic load - cov nyiaj ntawm carbohydrates hauv ib chav ntim. Piv txwv li, cov txiv ntoo noj qab nyob zoo thiab muaj cua muaj lub GI siab, tab sis tus lej GN tsawg.

Tswvyim hais ua dabneeg 2. Lub glycemic index ntawm cov khoom tsis hloov pauv. Qhov no tsis yog li ntawd, vim tias GI tuaj yeem sib txawv raws li tus txheej txheem ntawm kev npaj thiab kho cua sov ntawm cov khoom. Sim xaiv cov khoom noj uas tsis haum tshaj plaws - lawv yuav tsum ua cov khoom noj txom ncauj.

Tswvyim hais ua dabneeg 3. Fiber ntau tsis cuam tshuam rau GI kev nyeem ntawv. Fiber - kev noj haus fiber ntau - ua rau cov khoom noj qab nyob zoo thiab kev noj haus. Cov fiber ntau koj noj, qhov ntau dua nws GI.

Tswvyim hais ua dabneeg 4. Txhawm rau txo GI, carbohydrates yuav tsum tau ua ke nrog cov nqaijrog lossis rog. Qhov no yog cov lus tsis sib thooj thiab tsuas yog qee yam muaj tseeb.

Glycemic Performance index thiab kev ua kis las.

Yog koj nquag mus koom kev ua kis las Yog tias koj nquag mus xyuas lub chaw dhia ua si, pas dej ua si lossis aerobics, ces nws yuav zoo rau koj kom paub txog yam khoom noj twg glycemic Performance index. Qhov tseeb yog tias yuav kom ua tiav cov txiaj ntsig tau zoo, cov neeg ncaws pob yuav tsum tau faib cov khoom noj kom ntau ua ntej thiab tom qab kev cob qhia.

• Ua ntej kev tawm dag zog, nws zoo dua rau noj cov zaub mov nrog GI tsawg lossis nruab nrab.
• Cov zaub mov GI siab thaum lub sijhawm xyaum ua haujlwm yuav pab koj sai sai lub zog thiab thim rov qab rau koj cov peev nyiaj siv hluav taws xob.
• Tsis tas li ntawd, cov khoom lag luam nrog GI siab yuav pab koj kaw lub qhov rai tom qab ua haujlwm tiav ntawm qhov siab, thiaj li ua kom nws txoj haujlwm ua tau zoo thiab rov qab siv lub zog siv hauv chav kawm.
• Ntxiv rau GI, tom qab kev cob qhia, tus nqi ntawm carbohydrates yog qhov tseem ceeb - nws yuav tsum tau muab xam los ntawm cov nyiaj ntawm 1 gram rau 0.5 kg ntawm koj qhov hnyav.

Tswj qhov hnyav nyob rau hauv lub neej yog qhov xav tau ntawm txhua tus neeg. Muaj ntau cov lus qhia txog yuav ua li cas thiaj poob phaus los ntawm kev noj haus lossis kev tawm dag zog.

Tab sis cov neeg feem coob uas xav saib kom zoo meej ntsib cov teeb meem zoo li no: tsis muaj peev xwm ua raws li cov kev txwv zaub mov tau ntev, kev nyuaj siab tshwm sim los ntawm qhov tsis muaj vitamins vim tias kev noj tsis txaus, ua rau lub cev tsis ua haujlwm los ntawm kev poob ceeb thawj sai. Dab tsi yog ntsiag to zoo-neeg nyiam uas qhia cov zaub mov txawv rau poob phaus.

Txhawm rau kom nkag siab tiag tiag nws yuav siv dab tsi los xaiv cov khoom noj muaj txiaj ntsig, koj yuav tsum to taub cov ntsiab lus xws li glycemic thiab insulin index, nws yog dab tsi thiab txhais tau li cas.

Dab tsi yog glycemic index ntawm cov khoom (GI), yuav ua li cas thiaj paub thiab xam nws

Txhua tus paub txog kev faib khoom noj los ntawm keeb kwm ua zaub thiab tsiaj. Koj tseem tau hnov ​​txog qhov tseem ceeb ntawm cov khoom muaj protein thiab cov kev piam sij ntawm carbohydrates, tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib. Tab sis yog txhua yam yog li yooj yim nyob rau hauv no ntau yam?

Txhawm rau kom nkag siab meej ntxiv txog cov txiaj ntsig ntawm cov khoom noj khoom haus, koj tsuas yog xav tau kawm paub txiav txim siab qhov kev ntsuas. Txawm hais tias lub txiv hmab txiv ntoo Performance index muaj qhov sib txawv ntawm qhov loj me, nyob ntawm lawv hom, txawm hais tias lawv tau siv ntau yam khoom noj. Raws li kev xyuas, cov khoom noj siv mis thiab nqaij ua tshwj xeeb tsis meej xwm, cov zaub mov muaj txiaj ntsig ntawm qhov nyob ntawm, tshwj xeeb, ntawm hom ntawm lawv cov kev npaj.

Qhov ntsuas qhia tias lub cev qhov npaum li cas ntawm kev nqus ntawm cov khoom noj uas muaj carbohydrate thiab kev nce rau hauv cov ntshav qab zib, txhais tau tias, cov piam thaj hauv lub cev thaum ua zom plab. Nws txhais li cas hauv kev xyaum - cov khoom siv nrog qhov ntsuas siab zoo siab uas muaj qhov ntau ntawm cov suab thaj yooj yim, feem, lawv muab lawv lub zog rau lub cev sai dua. Cov khoom siv nrog qhov ntsuas qis, ntawm qhov tsis tooj, maj mam thiab sib txig.

Qhov ntsuas tau txiav txim siab los ntawm tus qauv rau xam GI nrog qhov sib npaug sib npaug ntawm cov ntshiab carbohydrate:

GI = Daim duab peb ceg thaj tsam ntawm thaj chaw tau kawm txog cov carbohydrate / Thaj Chaw ntawm thaj av pebcaug x 100

Rau kev yooj yim ntawm kev siv, lub ntsuas suav muaj 100 units, qhov twg 0 yog qhov tsis muaj carbohydrates, thiab 100 yog cov kua nplaum nyob hauv. Lub glycemic Performance index tsis muaj kev sib txuas nrog cov ntsiab lus calorie lossis qhov kev xav ntawm qhov puv, thiab nws kuj tsis yog tas li. Koom xwm cuam tshuam nws loj xws li:

• txoj kev ntawm cov tais diav
• qeb thiab hom
• hom kev lag luam
• hauv daim ntawv qhia.

Raws li cov tswvyim qub, glycemic Performance index ntawm cov zaub mov tau qhia los ntawm Dr. David Jenkinson, tus xibfwb ntawm lub tsev kawm hauv Canadian xyoo 1981. Lub hom phiaj ntawm nws kev xam yog txhawm rau txiav txim siab noj haus zoo tshaj plaws rau cov neeg muaj ntshav qab zib. 15 xyoo kev xeem coj mus rau kev tsim cov kev faib tawm tshiab raws cov txiaj ntsig ntawm GI, uas nyob rau hauv lem hloov pauv txoj kev mus kom ze rau kev noj haus cov txiaj ntsig ntawm cov khoom lag luam.

Nruab nrab gi

Txhawm rau kom muaj zaub mov zoo, koj yuav tsum ua tib zoo mloog nruab nrab Performance index lub rooj :

Glycemic thiab insulin Performance index

Tab sis cov tshuaj niaj hnub, suav nrog kev noj haus tshuaj lom neeg, tsis nres ntawm kev kawm GI. Raws li qhov tshwm sim, lawv muaj peev xwm txheeb xyuas kom meej meej ntxiv txog qib ntawm cov piam thaj uas nkag mus rau hauv cov ntshav, thiab lub sijhawm yuav tsum tso nws tawm vim yog cov tshuaj insulin.

Ntxiv rau, lawv tau qhia tias GI thiab AI sib txawv me ntsis (tus khub txuas qhov sib txawv yog 0.75). Nws muab tawm tias tsis muaj zaub mov carbohydrate lossis nrog nws cov ntsiab lus qis, thaum lub plab zom mov, nws kuj tseem tuaj yeem ua rau cov tshuaj insulin. Qhov no qhia cov kev hloov pauv hloov tshiab rau qhov teeb meem tshwm sim.

Lub npe "Insulin Index" (AI), raws li lo lus, tau qhia los ntawm Janet Brand-Millet, tus xibfwb ntawm tebchaws Australia, uas yog cov xeeb ceem ntawm cov khoom noj cov zaub mov hais txog cov nyhuv ntawm qhov kev tso tawm ntawm insulin rau hauv cov ntshav. Cov kauj ruam no ua rau nws muaj peev xwm ua kom paub tseeb cov nqi ntawm cov tshuaj insulin, thiab tsim cov npe ntawm cov khoom lag luam twg muaj feem ntau thiab tsawg tshaj tawm ntawm cov khoom ntiag tug ntawm kev tsim tawm cov tshuaj insulin.

Dua li ntawm qhov no, lub glycemic load ntawm cov khoom yog lub hauv paus tseem ceeb rau kev tsim cov khoom noj zoo tshaj plaws. Yog li, qhov yuav tsum tau txiav txim siab ua qhov ntsuas ua ntej pib ua nrog kev tsim cov khoom noj rau cov neeg mob ntshav qab zib yog qhov tsis txaus ntseeg.

Yuav siv GI rau ntshav qab zib thiab poob phaus

Raws li cov ntawv glycemic ntawm cov khoom, ib lub rooj ua tiav rau cov neeg mob ntshav qab zib yuav yog qhov kev pab tseem ceeb tshaj plaws hauv kev daws lawv cov teeb meem. Txij li qhov ntsuas ntawm cov khoom lag luam, lawv cov glycemic load thiab cov calories ntau tsis muaj kev sib raug zoo, nws txaus los mus sau ib daim ntawv teev npe uas tau tso cai thiab txwv tsis pub raws li qhov xav tau thiab nyiam, txheeb lawv alphabetically, rau kev pom tseeb dua. Nyias, xaiv ib tug xov tooj ntawm cov nqaij thiab mis nyuj zaub mov ntawm cov ntsiab lus ntawm cov rog tsawg, thiab tom qab ntawd cia li tsis txhob hnov ​​qab saib rau hauv nws txhua tag kis. Sij hawm dhau mus, tus cwj pwm yuav pib thiab saj yuav hloov, thiab qhov xav tau ntawm kev tswj hwm tus kheej yuav ploj mus.

Ib qho ntawm cov lus qhia niaj hnub ntawm kev hloov kho kev noj haus kom suav nrog cov khoom noj muaj txiaj ntsig ntawm cov khoom yog Montignac txoj kev, suav nrog ntau txoj cai. Hauv nws lub tswv yim, nws yog qhov tsim nyog los xaiv cov uas muaj qhov ntsuas me me los ntawm cov khoom lag luam uas muaj cov khoom noj carbohydrate. Los ntawm lipid-muaj - nyob ntawm lub thaj chaw ntawm lawv cov pov thawj roj fatty acids. Hais txog cov protein, lawv keeb kwm (tsob ntoo lossis tsiaj) yog qhov tseem ceeb ntawm no.

Montignac rooj. Mob ntshav qab zib glycemic Performance index / rau poob phaus

Cov txheej txheem no tsis tuaj yeem hu ua panacea, tab sis nws ua pov thawj pom tias muaj kev ntseeg siab raws li lwm txoj hauv kev pom tsis pom ntawm lub hom phiaj pom ntawm kev noj zaub mov noj. Thiab tsis tsuas yog nyob rau hauv kev sib ntaus tawm tsam kev rog, tab sis kuj raws li txoj kev ntawm khoom noj khoom haus kom muaj kev noj qab haus huv, loj hlob thiab ua kom ntev.

Hauv lub ntiaj teb scientific, cov kws tshaj lij tau maj mam txhim kho xws li kev tawm dag zog li nutriciology - kev kawm txog kev noj zaub mov zoo. Nws tau ntev tau xaus tias qee cov kab mob ncaj qha nyob ntawm seb, dab tsi thiab ntau npaum li cas ib tug neeg noj. Nws paub tias txhua yam khoom muaj nws cov ntsiab lus ntawm calorie, tab sis tsis yog txhua tus neeg xav tias ntxiv rau qhov no, tseem muaj glycemic index, uas tseem muaj qhov tseem ceeb. Cov zaub mov uas muaj glycemic siab yuav cuam tshuam rau cov ntshav qab zib, uas yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib lossis sim ua kom poob ceeb thawj.