Glycemic Performance index ntawm qhob cij

Los ntawm cov glycemic index (GI) ntawm cov khoom yog nyob ntawm seb cov ntshav qab zib cov ntshav nce siab npaum li cas tom qab nws noj. GI tsawg (0-39), nruab nrab (40-69) thiab siab (ntau dua 70). Hauv cov ntshav qab zib mellitus, nws raug nquahu kom siv cov tais diav nrog GI qis thiab nruab nrab, vim tias lawv tsis ua rau cov ntshav qabzib tshwm sim sai.

Tus mob ntshav qab zib yuav tsum paub! Qab zib yog dab tsi rau txhua tus. Nws yog txaus noj ob tsiav tshuaj txhua txhua hnub ua ntej noj mov ... Ntau cov ntsiab lus >>

Lub glycemic Performance index ntawm qhob cij nyob ntawm hom hmoov nplej, txoj kev npaj thiab muaj cov khoom xyaw ntxiv hauv cov lus qhia. Txawm li cas los xij, xijpeem qhov ntsuas no yuav yog, nws yog qhov tseem ceeb kom nkag siab tias cov mov ci tsis yog yam tseem ceeb rau cov ntshav qab zib, thaum noj nws, ib qho yuav tsum soj ntsuam qhov ntsuas.

Lub khob cij qhiav yog dab tsi?

Nrog rau glycemic Performance index, "chav ua mov ci" (XE) qhov taw qhia feem ntau yog siv los mus suav cov menus thiab suav cov teeb meem hauv carbohydrate. Conventionally, nyob rau hauv 1 XE yog txhais tau tias 10 g ntawm carbohydrates ntshiab (lossis 13 g ntawm carbohydrates nrog impurities). Ib qho khob cij los ntawm cov hmoov dawb uas hnyav 20 g lossis ib daim ntawm cov qhob cij uas hnyav 25 g yog sib npaug li 1 XE.

Muaj cov ntxhuav nrog cov ntaub ntawv ntawm tus nqi XE hauv qee qhov loj ntawm cov khoom sib txawv. Paub txog qhov ntsuas no, cov ntshav qab zib muaj peev xwm ua kom qhov kwv yees zoo rau ob peb hnub ua ntej thiab, ua tsaug rau cov khoom noj, tswj ntshav qab zib kom tswj tau. Nws yog qhov nthuav tias qee cov zaub muaj cov zaub mov tsis muaj rog thiab tsis sib xws ntau hauv lawv cov XE yog tias qhov ntau ntawm cov noj tau tshaj 200 g. Cov no suav nrog carrots, celery, beets thiab dos.

Cov hmoov nplej dawb

Cov khoom no muaj ntau cov carbohydrates yooj yim, uas tau zom sai heev. Lub siab xav li cas vim muaj puv vim qhov no tsis siv sijhawm ntev. Tsis ntev, tus neeg nyob hauv xav noj dua. Muab cov ntshav qab zib kom yuav tsum muaj qee yam kev noj haus, nws yog qhov zoo dua los muab kev nyiam rau cov zaub mov muaj fiber ntau thiab maj mam zom cov zaub mov carbohydrates.

Rye qhob cij

GI ntawm rye qhob cij nyob rau nruab nrab - 50-58. Cov khoom lag luam muaj cov khoom nruab nrab ntawm nruab nrab kev thauj khoom, yog li nws tsis txwv tsis siv nws, tab sis koj yuav tsum ua qhov no tsis sib luag. Nrog tus nqi noj haus muaj txiaj ntsig, nws cov lus qhia hauv calorie yog nruab nrab - 175 kcal / 100g. Nrog rau kev siv yooj yim, nws tsis ua rau hnyav nce thiab muab lub siab ntev ntawm qhov tsis zoo. Ib qho ntxiv, rye cij yog qhov zoo rau cov neeg mob ntshav qab zib.

• cov khoom ntim muaj cov pa fiber ntau, uas tswj cov kev ua haujlwm lub cev muaj zog ntawm cov hnyuv thiab tsim cov quav,
• nws cov tshuaj lom neeg yog cov amino acids, cov protein thiab vitamins tsim nyog rau kev ua haujlwm ntawm tib neeg lub cev,
• Vim lub siab cov ntsiab lus ntawm cov hlau thiab magnesium, cov khoom no nce hemoglobin hauv cov ntshav thiab soothes lub hlwb tsis txaus siab.

Cov xim tsaus lub ncuav nyob rau hauv cov xim, qhov hmoov txhuv nplej ntau nyob hauv nws, uas txhais tau tias nws GI qis dua, tab sis nws cov kua qaub yog siab dua. Koj tsis tuaj yeem ua ke nrog nqaij, vim tias qhov kev sib koom ua ke no ua rau kev zom cov zaub mov ua kom txawv. Nws yog qhov zoo tshaj rau noj mov ci nrog lub teeb zaub, zaub nyoos thiab kua zaub.

Ib qho ntawm ntau yam ntawm cov khoom noj hmoov nplej rye yog Borodino cij. Nws GI yog 45, nws yog nplua nuj nyob hauv cov vitamins B, loj heev- thiab microelements. Vim tias cov ntsiab lus ntawm kev noj haus muaj fiber ntau, kev noj nws yuav pab txo cov ntshav cov roj cholesterol. Yog li, los ntawm tag nrho cov khoom siv bakery, cov kws kho mob feem ntau pom zoo suav nrog cov khoom no hauv cov zaub mov ntawm tus neeg mob ntshav qab zib. Daim hlais cov qhob cij Borodino uas hnyav 25 g sib raug rau 1 XE.

Cov cij qhob cij

Lub glycemic Performance index ntawm bran qhob cij khoom yog 45. Qhov no yog qhov ntsuas tsis zoo, yog li cov khoom no feem ntau muaj nyob ntawm lub rooj ntawm cov khoom qab zib. Rau nws cov kev npaj siv cov hmoov txhuv nplej, tas nrho cov nplej thiab cov ceg. Vim tias muaj cov ntxhib ntxoo zaub mov muaj pes tsawg leeg hauv cov tshuaj muaj pes tsawg leeg, xws li cov mov ci no ua kom ntev thiab tsis ua rau cov piam thaj hauv cov ntshav qab zib nyob rau hauv cov ntshav ntawm tus neeg mob ntshav qab zib.

Tseem ceeb thaj chaw ntawm qhob cij bran:

• saturates lub cev nrog cov vitamins B,
• kev tso quav
• nce kev tiv thaiv vim muaj antioxidants nyob rau hauv nws cov muaj pes tsawg leeg,
• muab rau lub sij hawm ntev zoo nkaus uas muaj tag nrho yam tsis muaj qhov hnov ​​ntawm hnyav dua thiab tsam plab,
• cov roj (cholesterol) tsawg.

Mov ci los ntawm cov nplej hmoov nplej nrog cov ceg tawv kuj tseem ua. Nws yog qhov ua tau los siv xws li cov khoom lag luam rau cov ntshav qab zib, muab tias hauv kev tsim cov hmoov nplej siv tsis siv ntau tshaj, tab sis 1 lossis 2 qib. Zoo ib yam li lwm hom khoom siv qhob cij, mov cij yuav tsum tau noj hauv qhov txwv uas tsim nyog, tsis pub tshaj tus nqi txhua hnub uas tus kws kho mob pom zoo.

Cereal khob cij

GI ntawm cov mov ci tag nrho yam tsis ntxiv cov hmoov nplej yog 40-45 units. Nws muaj cov xua thiab cov kab mob ntawm cov noob qoob uas saturate lub cev nrog fiber ntau, vitamins thiab minerals. Tseem muaj kev hloov pauv ntawm cov qhob cij hauv cov hmoov nplej uas muaj txiaj ntsig - rau cov ntshav qab zib lawv yuav tsum tsis txhob noj.

Qhov kub ntawm ci ncuav los ntawm whole grains tsis tshua muaj siab tshaj li 99 ° C, yog li ib feem ntawm lub ntuj microflora ntawm cov noob tseem nyob hauv cov khoom tiav. Ntawm ib sab, lub tshuab no tso cai rau koj kom txuag tau qhov ntau tshaj plaws ntawm cov khoom muaj txiaj ntsig, tab sis rau cov neeg mob ntshav qab zib nrog "plab tsis muaj zog" qhov no tuaj yeem ua rau lub plab zom mov. Cov neeg muaj tus kab mob mus ntev ua haujlwm ntawm lub plab hnyuv plab zom mov yuav tsum nyiam cov khoom qab zib uas tsim los kho cov cua sov kom txaus.

Ntshav qab zib

GI cij nyob ntawm cov hmoov nplej uas lawv tau npaj. Qhov no yog qhov ntau tshaj plaws rau mov ci. Nws tuaj yeem ncav cuag 75 units, yog li hom khoom no zoo dua tsis siv rau cov ntshav qab zib. Tab sis rau tag nrho-grain thiab cov qhob cij rye, GI yog qhov qis dua - tsuas yog 45 units. Muab lawv cov hnyav lub teeb, kwv yees li 2 ntu ntawm cov khoom no muaj 1 XE.

Cov khob cij yob rau cov ntshav qab zib tau ua los ntawm cov hmoov txhuv nplej siab, yog li ntawd lawv muaj nplua nuj nyob hauv fiber, vitamins, amino acids thiab lwm yam muaj txiaj ntsig zoo txog xyoob ntoo. Lawv muaj protein ntau thiab kuj muaj qee cov carbohydrates, yog li lawv txoj kev siv rau hauv kev noj haus pab txhawb kom cov ntshav qab zib nce ntxiv. Poov xab cov noob nplej feem ntau tsis tuaj rau hauv cov khob cij, yog li lawv tuaj yeem ua qhov kev xaiv zoo rau cov neeg muaj roj ntau ntxiv.

Glycemic Index Xam Qhov

Tag nrho cov khob cij mov ci

Thaum txhim kho kev noj zaub mov, tsis tsuas yog khoom noj muaj txiaj ntsig ntawm cov khoom lag luam tau raug coj mus rau hauv tus account, tab sis kuj tseem muaj glycemic index (GI). Qhov no yog qhov cuam tshuam ntawm ib qho khoom lag luam tshwj xeeb rau cov ntshav qab zib. GI yog ua raws cov piam thaj, uas tau muab tso rau qhov ntsuas ntawm 100. Tag nrho lwm cov khoom ntawm tus lej glycemic yog xam raws qhov ntsuas ntawm qhov ntsuas no. Koj yuav tsum xyuas seb muaj piam thaj kom nce ntxiv tom qab siv 100 grams ntawm cov khoom, thiab piv nws nrog cov piam thaj. Yog tias qhov ntsuas no 50% cov piam thaj, tom qab ntawd cov khoom tau muab qhov ntsuas ntawm 50 thiab lwm yam. Piv txwv li, glycemic Performance index ntawm rye cij yog 50, tab sis GI ntawm loaf yuav twb yog 136.

Sai thiab qeeb carbohydrates

Cov carbohydrates tau muab faib ua "nrawm" thiab "qeeb". Cov qub tau pom nyob rau hauv cov zaub mov uas muaj GI siab dua 60. Lawv hloov mus rau hauv lub zog hauv lub cev sai heev, thiab yog tias nws tsis muaj sijhawm noj, ib feem ntawm nws tau khaws cia hauv seem, feem ntau ua rau cov roj ntsha subcutaneous. Qhov thib ob hom carbohydrate yog nyob ntawm cov khoom lag luam nrog GI tsawg txog 40. Lawv hloov qeeb qeeb ntau hauv lub cev mus rau lub zog, yoog faib nws.

Thaum cov carbohydrates ceev nkag mus rau hauv lub cev, qib qab zib nce siab zuj zus. Tab sis cov khoom noj maj mam ua tiav cov roj txig tau ua kom lub cev muaj lub zog, yog li cov suab thaj nce siab nyob rau ib qib.

Cov khoom noj khoom haus qeeb qeeb ntxiv xav tau los ntawm lub cev hauv lub neej txhua hnub, thaum nws tsis xav tau lub zog ntau. Cov khoom lag luam nrog GI siab yog xav tau los ntawm cov neeg thaum lub sij hawm muaj kev ntxhov siab ntau ntxiv, piv txwv li, thaum ua si kis las, dhia ua kom lub cev.

Glycemic Performance index ntawm ntau yam khoom noj qhob cij

Cov Khoom Ci

Txij li lub sijhawm puag thaum ub, khob cij yog ib qho tseem ceeb ntawm tib neeg kev noj haus. Hauv cov caij nyoog sib txawv nws cov txiaj ntsig zoo tau tham txog, qee zaum lawv muaj kev sib cav, thiab lwm lub sijhawm lawv pom qhov txiaj ntsig muaj nuj nqis. Txawm hais tias txhua yam, nws yog qhov nyuaj rau ib tus neeg tsis kam lees xws li cov khoom ntxim nyiam thiab paub. Coob leej neeg, txawm tias tu lawv tus kheej, tsis txaus siab tsis kam noj cov khoom ua ncuav. Qee tus neeg yuav lub tshuab ua qhob cij ua mov ci rau cov zaub mov noj raws li lawv tus kheej noj qab haus huv uas tsis muaj lwm yam ntxiv rau. Tab sis tseem, cov kws tshaj lij ceeb toom txog kev saib xyuas kev ceev faj rau cov khoom lag luam bakery.

Txhua hom hmoov nplej khoom muaj cov ntsiab lus GI thiab cov calories.

• Borodinsky qhob cij - 45,
• cov tseem grain - 40,
• nrog bran cov ntsiab lus - 50.

Cov hom khob cij no tuaj yeem noj los ntawm cov neeg muaj ntshav qab zib thiab rog dhau. Tab sis cov qhob cij dawb, ncuav kib yog qhov zoo dua los siv rau hauv qhov ntau tsawg lossis txwv tsis pub lawv txhua, vim lawv muaj GI ntawm 90-100. Thaum muas mov ci, koj yuav tsum xaiv ib qho nrog tsawg kawg ntxiv rau.

Thaum sau cov khoom noj rau tib neeg rau ntawm kev noj zaub mov rau ntau yam laj thawj, ntau yam yuav tau txiav txim siab. Qhov no ua tau zoo tshaj plaws los ntawm tus kws ntsuas zaub mov, tab sis muaj cov xwm txheej thaum koj yuav tsum txiav txim siab ntawm cov khoom koj tus kheej. Nws yog tom qab ntawd kev paub txog glycemic Performance index yuav xav tau.