Tsawg Glycemic Index Cov Khoom Noj

Glycemic Performance index yog qhov taw qhia tseem ceeb ntawm cov khoom lag luam sai npaum li cas los ntawm lub cev, ntau npaum li cas ntawm insulin thiab piam thaj nce tom qab noj mov. Ua raws li tus nqi ntawm kev ua kom loog, Michel Montignac, tus kws tshaj tawm Fabkis txoj khoom noj khoom haus zoo, tau teev peb yam khoom noj: qis, nruab nrab, siab GI. High GI suav nrog cov khoom bakery, qab zib, hmoov nplej, rog. Lawv cuam tshuam nrog nkag mus rau hauv lub cev me dua, poob phaus ntxiv.

Rau cov neeg uas xav kom poob phaus, cov kws kho mob pom zoo kom noj tag nrho cov carbohydrates nrog qhov tsis muaj glycemic index - qeeb carbohydrates. Nws raug tso cai siv qhov nruab nrab GI yog tias koj tau ua tiav qee yam hauv kev poob phaus: qee cov txiv hmab txiv ntoo, zaub. Ntawm theem kawg, thaum ib tus neeg hloov mus rau kev hnyav thiab yuag, noj khoom qab zib raug tso cai nyob rau hauv qee yam tsis tshua muaj, koj tuaj yeem noj cov qhob cij qhob cij, lwm cov zaub mov muaj kev phom sij nrog lub siab glycemic index.

Dab tsi cuam tshuam

Dua li ntawm qhov tseeb tias kev noj zaub mov uas muaj suab thaj thiab lwm yam khoom ua rau muaj kev puas tsuaj ntxiv rau cov insulin thiab cov piam thaj, qhov ntsuas no tseem cuam tshuam:

• mloog tag nrho. Qhov no yog vim qhov tseeb tias cov khoom lag luam bakery, khoom qab zib, khoom qab zib tsis txaus siab rau kev tshaib plab xws li cereals, nplej zom los ntawm durum nplej, thiab lwm yam zoo li lub siab puv sai sai, yog li tus neeg pib noj tshau,
• los ntawm tus naj npawb ntawm cov calories noj. Raws li kev tshawb nrhiav, cov neeg uas noj ntau ntau cov zaub mov uas muaj glycemic siab tau nce 90 calories ntau tshaj li lwm cov kev kawm. Qhov no cuam tshuam ncaj qha rau cov khoom qab zib thiab hmoov nplej sai sai, yog li muaj lub siab xav noj lwm yam sai dua rau kev noj,
• rau qhov kev poob phaus. Cov neeg uas nyiam cov zaub mov nrog cov khoom noj uas tau hom carbohydrates nrawm yog cov rog ntau dua li cov neeg nyiam noj zaub mov tsawg. Kev siv cov khoom GI tsawg rau cov neeg poob phaus hauv kev noj haus yuav pab kom poob phaus sai dua.

Txawm li cas los xij, ua ntej koj mus noj zaub mov zoo li no, koj yuav tsum mus ntsib koj tus kws kho mob uas yuav tshuaj xyuas koj kev noj qab haus huv. Tsis txhob hnov ​​qab tias cov piam thaj hauv ntshav qis tuaj yeem ua rau lub xeev hypoglycemic. Tus mob no yuav cuam tshuam tsis zoo rau kev noj qab haus huv, qhov kev pheej hmoo ntawm kev tsim kab mob pathologies yuav nce ntxiv. Tsis txhob noj tsuas yog ua cov carbohydrates. Yog tias koj tuaj yeem tswj tau theem ntawm kev noj, tom qab ntawd ib qho me me ntawm qab zib thaum sawv ntxov yuav tsis raug mob.

Lub qes glycemic qes yog dab tsi?

Lus Cim! Nws paub txog tias cov carbohydrates, uas tau tawg rau cov piam thaj, pab txhawb kev tsim cov tshuaj insulin. Nws yog nws leej twg pab lub cev txhawm rau lub cev rog.

Tsawg glycemic Performance index yog qhov taw qhia uas txiav txim siab cov txiaj ntsig zoo ntawm cov khoom. Nws tus naj npawb yog nyob rau hauv thaj tsam li 0 txog 40 rau ntawm cov nplai ntawm 100 units.

Nws tau pom tias cov zaub mov uas muaj glycemic qis tsis tau ua rau muaj kev nce siab ntxiv hauv cov ntshav qab zib. Tsis tas li ntawd xwb, lawv tau yoo sai, muab lub cev nrog lub zog xav tau thiab muaj txiaj ntsig zoo rau ob leeg mob ntshav qab zib thiab cov neeg rog dhau.

Lus Cim! Cov khoom noj khoom haus sib xyaw ua ke thiab cov zom zaws tau sib cais. Yog tias cov khoom lag luam muaj GI tsawg, qhov no txhais tau hais tias nws muaj cov organic tshuaj los ntawm thawj qeb. Thaum lawv nkag hauv tib neeg lub cev, lawv tau ua tiav qeeb. Raws li qhov tshwm sim ntawm surges, tsis muaj qib qab zib raug pom.

Cov khoom noj qis GI suav nrog ntau ntawm cov fiber ntau thiab qhov tsawg kawg ntawm cov calories. Dua li ntawm qhov no, qhov kev xav ntawm kev tshaib kev nqhis tawm ib tus neeg tom qab lawv siv ntev. Qhov no yog qhov zoo ntawm cov zaub mov zoo li no thaum poob phaus.

Tsawg Glycemic Index Cov Lus

Ua ntej tshaj plaws, nws tsim nyog sau cia tias qhov tseem ceeb uas tuaj yeem hloov GI, ob qho tib si nyob rau hauv kev coj ua txo thiab nce ntxiv, yog kev ua noj ua haus. Ua piv txwv, cov hauv qab no tuaj yeem raug hais txog: rau cov zaub nyoos carrots rau qhov ntsuas no yog 34, thiab rau tib cov zaub hauv daim foos nws yog 86. Tsis tas li ntawd, cov nplej siav thiab cov qab zib tseem muaj qhov nce GI. Qhov no txhais tau hais tias ib yam khoom yuav muaj qhov txawv glycemic Performance index, nyob ntawm seb nws ua li cas. Txawm tias cov txiv hmab txiv ntoo tshiab, txij li muaj fiber ntau nyob rau hauv nws, muaj qhov qis qis dua cov kua txiv uas khij los ntawm nws yog tias cov pulp raug tshem tawm.

Lub glycemic index kuj tseem qis dua yog tias cov khoom muaj protein ntau thiab cov rog. Nws yog cov kab mob organic uas ua rau cov txheej txheem ntawm assimilation ntawm cov hmoov txhuv nplej siab muaj nyob hauv nws qeeb qeeb, thiaj li nce lub sijhawm rau kev zom cov khoom muaj txiaj ntsig.

Nws tseem yog ib qho tseem ceeb kom nco ntsoov tias glycemic Performance index tau cuam tshuam los ntawm cov degree ntawm kev loj hlob ntawm cov txiv hmab txiv ntoo thiab zaub. Piv txwv tias GI yog qhov siab dua hauv cov txiv tsawb (tsis pub dhau 45) dua li cov uas siav lawm (txog 90).

Qee zaum cov zaub mov uas muaj glycemic index tsawg dua hauv cov kua qaub. Raws li rau ntsev, ntawm qhov tsis tooj, nws nce glycemic index.

Raws li koj paub, kev zom ntawm tag nrho cov zaub mov yuav tsum tau siv sijhawm ntau dua li qhov sib cais ntawm cov khoom tawg. Muab qhov tseeb no, nws tsis yog qhov nyuaj rau twv, hauv thawj kis, GI yuav qis dua.

Cov lus hauv qab no teev cov khoom lag luam uas muaj qes qes glycemic.

Tsawg-GI cov zaub mov muaj xws li cov txiv hmab txiv ntoo hauv qab-siav thiab muaj cov kua qaub, nrog rau cov zaub tsis muaj hmoov txhuv. Dried berries feem ntau koom nrog cov pab pawg nrog nce GI. Piv txwv li, raisins lossis ziab apricots, uas muaj qab zib ntau.

Cov ntsiab lus loj loj ntawm cov khoom noj hnyav ua kom muaj cov kua qoob loo tsis sib xws. Lawv tau ua lub siab tawv nrog cov khoom lag luam nrog qis glycemic index. Tias yog vim li cas porridges siav ntawm dej yog pom zoo kom noj nrog yuav luag txhua qhov khoom noj. Lawv tsis tsuas yog tsis ua rau muaj kev hem thawj rau lub cev, tab sis txawm rov qab ua ke, yog qhov muaj txiaj ntsig zoo heev. Tom qab noj zaub mov ua kua, ib qho kev xav ntawm kev muaj puv tsawv tau ntev, lub zog ntawm cov khoom noj uas ua kom lawv lub cev muaj ntsis maj mam ua thiab hloov pauv mus ua polysaccharides. Txawm li cas los xij, txhua yam ntawm cov saum toj no tsis siv rau kev ua zaub ua noj kom sai, uas txaus rau ncuav dej npau npau. Cov zaub mov zoo li no raug nquahu kom tsis txhob txawm tias cov neeg noj qab haus huv.

Cov kua txiv hmab txiv ntoo tsis yog qhov tsim nyog rau cov neeg txiav txim siab ua kom qis rau cov zaub mov qis glycemic. Lawv txawv ntawm cov txiv hmab txiv ntoo lawv tus kheej tias lawv tsis muaj fiber ntau, yog li GI yog qhov siab heev. Qhov uas tsis suav tag nrho yog cov kua txiv nyem tawm los ntawm zaub, txiv hmab txiv ntoo thiab txiv ntoo nrog cov muaj kua qaub. Nws raug nquahu kom suav nrog lawv hauv kev noj zaub mov, vim tias lawv tsis tshua muaj GI thiab qhov no yog qhov tseem ceeb ntawm cov vitamins.

Lus Cim! Muaj cov zaub mov glycemic Performance index muaj. Ntawd yog, lawv tsis muaj qhov ntsuas no txhua lub sijhawm. Cov khoom lag luam no suav nrog roj. Lawv tsis suav nrog carbohydrates. Cov npe ntawm cov khoom muaj glycemic Performance index tsis suav cov nqaij, nrog rau ntses.

Cov khoom noj mis nyuj yog qhov qis hauv carbohydrates, yog li lawv GI tsawg.

GI thiab poob phaus

Cov kws pab khoom noj khoom haus feem ntau siv cov zaub mov glycemic tsawg kawg cov zaub mov noj thaum lawv sau cov khoom noj rau lawv cov neeg mob. Nws paub tias kev siv ntawm cov zaub mov zoo li no yuav poob phaus ntxiv. Muaj qee cov pluas noj siv rau qhov poob phaus, uas yog raws li qhov ntsuas no.

Lus Cim! Coob leej ntau tus sau tsis meej cov ntsiab lus ntawm "glycemic Performance index" thiab "cov ntsiab lus tsis zoo." Qhov no yog qhov yuam kev tseem ceeb nyob hauv kev sau cov khoom noj rau cov tib neeg uas xav kom poob phaus, thiab cov ntshav qab zib. GI yog qhov ntsuas kev taw qhia uas yog tus lej ntawm kev rhuav tshem cov carbohydrates, thiab cov ntsiab lus calories yog qhov ntau ntawm lub zog nkag hauv tib neeg lub cev. Tsis yog txhua yam khoom uas muaj qhov me me ntawm calories, muaj GI tsawg.

Raws li cov lus pom zoo ntawm cov kws qhia zaub mov noj haus, cov khoom noj rau lub cev txhua hnub rau tus neeg ua kom yuag poob yog muaj zaub uas ua rau lub cev muaj txiaj ntsig nrog lub cev muaj txiaj ntsig. Ntxiv rau, rau pluas su, koj tuaj yeem noj cov khoom noj muaj txiaj ntsig, txiv hmab txiv ntoo, cereals, khoom noj siv mis.

Raws li rau cov khoom noj nrog lub siab glycemic Performance index, cov khoom noj khoom haus tsis pom zoo kom tshem tawm lawv kiag ntawm kev noj zaub mov, tab sis tsuas yog txwv tsis pub noj. Cov khob cij dawb, qos yaj ywm thiab lwm yam zaub mov yuav tsum muaj nyob hauv daim ntawv qhia zaub mov. Raws li cov khoom noj khoom haus, nrog rau cov khoom noj uas muaj GI tsawg, koj yuav tsum noj cov zaub mov uas muaj glycemic siab, tab sis tsis pub dhau vim li cas.

Tseem Ceeb! Ib txoj kev los sis lwm txoj, tsuas yog ib tus kws tshaj lij yuav tsum ua zaub mov noj. Txwv tsis pub, tshem tawm koj lub cev ntawm cov tshuaj muaj txiaj ntsig uas xav tau rau nws txoj haujlwm ua haujlwm kom zoo, koj tsuas tuaj yeem tsim kev puas tsuaj tau.

Nws tseem yog ib qho tseem ceeb yuav tsum coj mus rau hauv tus account tias txhua yam muaj sia cuam tshuam txawv ntawm kev ua kom muaj cov carbohydrates yooj yim. Cov ntsiab lus cuam tshuam rau cov txheej txheem no suav nrog lub hnub nyoog. Lub cev uas muaj zog yog nquag muaj cov rog ntau dua li cov hluas. Qhov tseem ceeb sib luag yog qhov ecology ntawm ib tus neeg qhov chaw nyob. Cov pa lim ua rau muaj kev noj qab haus huv thiab txo qis kev ua haujlwm ntawm txhua lub nruab nrog cev thiab kab ke. Lub luag haujlwm tseem ceeb yog ua si los ntawm cov metabolism hauv. Raws li koj paub, yog nws ua rau qeeb qeeb, tus neeg raug rau tag nrho. Tus nqi ntawm rhuav tshem cov organic tshuaj cuam tshuam los ntawm kev tswj hwm tshuaj. Zoo, ntawm chav kawm, tsis txhob hnov ​​qab txog kev qoj ib ce, uas ua lub luag haujlwm tseem ceeb hauv kev poob phaus.

Yog li, glycemic Performance index yog qhov taw qhia tseem ceeb heev uas koj yuav tsum tau them sai sai rau thaum sau cov khoom noj rau cov neeg muaj ntshav qab zib thiab npau suav ntawm qhov poob phaus. Tab sis tus neeg noj qab nyob zoo yuav tsum tsis txhob noj ntau nrog cov zaub mov muaj GI ntau. Yog tias muaj cov khoom lag luam ib txwm ua nrog qhov ntsuas qhov ntsuas ntawm 70 lossis ntau dua, cov npe hu ua "glycemic shock" yuav tshwm sim.