Glycemic Performance index ntawm qhob cij thiab khoom noj mov: txhais thiab sib piv

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Kev noj qab haus huv tsis yog kev zam xwb, tab sis yog qhov tsim nyog tiag tiag hauv ntiaj teb niaj hnub no. Txhua txhua hnub, cov neeg ncaws pob thiab cov kws qhia noj zaub mov tsim cov txheej txheem tshiab rau kev poob phaus, thiab cov tshaj tawm tshaj tawm ua qhov tseeb ntawm qhov no. Niaj hnub no, txhua tus kws tshaj lij cov khoom noj khoom haus yuav tsis ua yam tsis xav txog qhov ntsuas glycemic, txawm tias ntau tus tub ntxhais hluas tsis paub txog nws lub neej.

Nyob rau hauv tsab xov xwm no koj yuav kawm txog lub tswvyim ntawm GI, thiab siab npaum li cas cov glycemic Performance index ntawm qhob cij tuaj yeem ua ib qho khoom noj khoom haus tshaj plaws hauv tebchaws Russia.

Y Lub tswvyim ntawm glycemic Performance index

Ntawm nws lub hauv paus, GI yog qib ntawm kev cuam tshuam ntawm cov khoom carbohydrate uas muaj cov piam thaj hauv tib neeg lub cev. Ib qho GI siab txhais tau hais tias kev tawg sai ntawm cov ntshav qab zib, uas tuaj yeem cuam tshuam rau cov txheej txheem ntawm kev poob phaus. Qhov ntsuas no tsis yogqhov kev tshawb pom tshiab tshaj plaws ntawm cov kws kho mob noj zaub mov, raws li nws tau ntev tau siv los ntawm cov neeg mob ntshav qab zib kom tswj cov qib qabzib hauv lub cev. Txawm li cas los xij, cov neeg lag luam uas muaj npe nrov tsis tuaj yeem tiv taus thiab txhawb nqa lub tswv yim thiab qhov tseem ceeb ntawm GI hauv kev tsim cov khoom noj kom zoo thiab kev noj qab haus huv.

Siv GI hauv lub neej txhua hnub

Thaum xam GI, cov piam thaj yog 100% thiab cov ntsuas rau txhua cov khoom carbohydrate raug xam los ntawm nws. Qhov kev ntsuas no tau nthuav tawm hauv pawg hauv qab no:

• qis qis (0-40);
• nruab nrab qhov ntsuas (40-70);
• siab index (70 thiab siab dua).

Raws li txoj cai, cov carbohydrates yooj yim yog ib feem ntawm cov khoom noj GI siab. Cov kab lus no tau tawg sai sai hauv lub cev thiab ua rau muaj kev dhia siab hauv cov ntshav qab zib. Cov khoom no muaj xws li: khoom noj ceev, khoom qab zib, khoom noj hmoov thiab dej qab zib carbonated. Cov carbohydrates yooj yim tsis tsuas yog cuam tshuam rau kev tsim cov tshuaj insulin hauv tib neeg lub cev, tab sis kuj ua rau cov metabolism hauv qeeb, yog li tiv thaiv kev poob phaus. Tsis txhob noj zaub mov nrog GI siab dua 70 kom haum.

Complex carbs muaj qhov nruab nrab mus rau qis GI. Qhov no txhais tau hais tias cov zaub mov zoo li no maj mam nce cov ntshav qabzib, yog li ua rau tus neeg xav tias muaj zog thiab muaj zog rau lub sijhawm ntev. Nyob rau hauv tus txheej txheem ntawm kev poob phaus, nws yog ib qho tsim nyog yuav tsum tsom rau cov carbohydrates nyuaj thiab suav nrog lawv hauv cov khoom noj txhua hnub, sib txuas nrog cov khoom lag luam protein.

Glycemic Performance index ntawm qhob cij

Nws tsim nyog lees paub tias cov khoom lag luam nplej yog qhov tsis xav tau siv thaum noj zaub mov tsawg, txawm tias GI cov cai. Lub glycemic Performance index ntawm qhob cij ncaj qha nyob ntawm nws cov muaj pes tsawg leeg, ua tau additives thiab zaub mov txawv. Piv txwv li, nyob rau sab hnub poob, ntawm lub rhawv ntawm cov khw loj loj, koj yuav tsis pom cov qhob cij xim av zoo tib yam, vim tias zib ntab, txiv hmab txiv ntoo qhuav, mustard lossis txhua yam seasonings yeej yuav ntxiv rau American analogues. Nws yog ib qho tsim nyog yuav tsum tau them se rau lub Soviet zaub mov kab lis kev cai, uas instilled nyob rau hauv tib neeg noj qab nyob zoo thiab ua kom tiav cov zaub mov tsis tau noj ib tug loj npaum li cas ntawm "khoom noj khoom haus khib nyiab".

khob cij dawb

Cov glycemic Performance index ntawm cov hmoov nplej dawb yog hais txog 80. Qhov kev ntsuas no yuav hloov pauv vim qhov txawv ntawm daim ntawv qhia thiab cov txheej txheem ntawm kev npaj cov tuam txhab. Nws yog vim muaj GI siab uas cov kws kho mob pom zoo kom tsis suav cov khoom no los ntawm kev noj zaub mov txhua hnub, tsis yog rau kev poob phaus xwb, tab sis rau txhua tus neeg uas tsis xav tau cov roj deposits hauv thaj chaw teeb meem. Cov qhob cij dawb muaj tag nrho cov carbohydrates ceev, uas tam sim ntawd nqus mus rau hauv cov hlab ntsha, uas ua rau tib neeg xav tias tshaib plab thiab qaug zog me ntsis.

Nws tsim nyog sau cia tias nws yog qhov zoo dua los hloov cov qhob cij dawb nrog cov khob cij dub lossis ntshav qab zib, uas muaj fiber ntau thiab cov carbohydrates nyuaj.

Rye hmoov khoom

Glycemic Performance index ntawm qhob cij dub yog li 50-60, nyob ntawm seb muaj pes tsawg leeg. Feem ntau, cov khoom no muaj qhov nruab nrab ntawm cov piam thaj load raulub cev, tab sis tseem noj mov ci xim av nyob rau hauv moderation thiab nrog ib tug tej zaus. Txawm li cas los xij, glycemic Performance index ntawm rye qhob cij thiab khoom noj muaj txiaj ntsig ua rau cov hmoov nplej no zoo heev. Ntau tus kws paub txog zaub mov pom zoo rau cov neeg mob ntshav qab zib vim ntau yam:

• cov ntsiab lus fiber ntau ntawm qib siab, uas tso cai rau koj los tsim kom muaj vaj tse thiab kev pabcuam hauv zej zog;

• qhob cij muaj txiaj ntsig amino acids thiab cov vitamins;

• cov ntsiab lus txaus ntawm cov hlau thiab magnesium, uas tsis yog tsuas yog tiv thaiv cov hlab ntsha tawg, tab sis kuj nce qib ntawm hemoglobin hauv cov ntshav.

Lub glycemic Performance index ntawm Borodino qhob cij tsuas yog 45, thiab nws cov txiaj ntsig zoo rau lub cev yog qhov sib piv tsis tau. Ntxiv rau qhov txiaj ntsig tseem ceeb - cov ntsiab lus calorie tsawg, cov khob cij no muaj selenium, uas pab cov thyroid caj pas thiab cov hlab plawv. Borodino qhob cij yog qhov nrhiav tau tiag tiag rau poj niam noj qab haus huv.

Nws yog qhov nthuav kom paub tias GI tuaj yeem txiav txim siab los ntawm cov xim ntawm cov khoom hmoov. Lub khob cij tsaus dua, qhov qis dua GI. Tab sis vim muaj acidity ntawm cov qhob cij tsaus nti, cov kws kho mob pom zoo kom tsis txhob noj cov hmoov nplej nrog cov nqaij liab, thiaj li tsis ua rau cov txheej txheem digestive. Cov khoom no mus tau zoo tshaj plaws nrog rau cov zaub xam lav yav tsaus ntuj thiab cov roj txiv roj.

Bran bread

Cov khoom lag luam hmoov nplej no yog lub khob cij nrog qis glycemic Performance index ntawm 45. Nws yog ua tsaug rau qhov ntsuas no uas cov khoom lag luam nrov ntawm cov neeg mob ntshav qab zib. Cov neeg tsim khoom feem ntau sivrye hmoov nrog qhov sib ntxiv ntawm ntau hom bran. Cov khob cij muaj cov qib siab ntawm fiber ntau, uas tso cai rau cov carbohydrates zom maj mam thiab ua kom cov ntshav qab zib kom ruaj khov. Cov txheej txheem no muab kev poob phaus sai thiab nrawm metabolism. Tsis tas li ntawd, bran qhob cij muaj cov yam ntxwv zoo hauv qab no:

• muaj vitamin B
• normalization ntawm txoj hnyuv;
• kev tiv thaiv kab mob;
• txo qis cov roj cholesterol;
• tsis ua rau tsam plab lossis hnyav hauv plab.

Nws yuav tsum tau muab sau tseg tias koj yuav tsum tsis txhob noj bran qhob cij txhua lub sij hawm ib qho, vim hais tias, ua ntej ntawm tag nrho cov, nws yog ib tug hmoov khoom. Tsis tas li ntawd, cov khoom no tuaj yeem ua los ntawm cov hmoov nplej, uas tuaj yeem nce GI. Ua ntej yuav mov ci hauv tsev loj, nws tsim nyog kawm nws cov ntsiab lus kom ntxaws.

Cov khoom lag luam nplej tag nrho

Ntau tus neeg ncaws pob thiab cov kws qhia ntxiv cov khob cij tag nrho rau lawv cov zaub mov. Thiab qhov no tsis yog qhov xav tsis thoob, vim tias cov khoom muaj bran thiab tag nrho cov nplej. Txawm li cas los xij, ntau lub tuam txhab ntxiv cov hmoov nplej zoo rau cov khoom xyaw, uas ua rau cov khob cij no tsis tsim nyog rau kev noj zaub mov tsawg. Lub glycemic Performance index ntawm tag nrho cov qhob cij tsis tas yuav ntxiv cov nplej los yog rye hmoov yog li ntawm 35 mus rau 45. Ntxiv nrog rau nws cov ntsiab lus qab zib tsawg, cov khoom no muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib thiab cov neeg mob plawv, thiab nrog kev rog ntawm txhua yam. Cov qhob cij tag nrho tseem nrov ntawm cov tub ntxhais hluas, raws li cov khoom noj niaj hnub no feem ntau xav taunoj me me ntawm cov khoom no.

Nws yog ib qho tsim nyog sau cia tias yog tias muaj teeb meem loj ntawm cov khoom siv hluav taws xob, nws yog qhov zoo dua los tsis kam noj cov nplej tag nrho, vim tias cov ntsiab lus fiber ntau tuaj yeem ua rau cov hnyuv ua haujlwm zoo.

Feem ntau, cov qhob cij tseem yog cov khoom muaj txiaj ntsig ntawm cov kab tseem ceeb, cov vitamins thiab amino acids uas tso cai rau koj kom koj lub cev zoo thiab koj lub cev zoo.

Yeast-free bread

Qhov tseeb, glycemic Performance index ntawm cov ncuav tsis muaj poov xab tuaj yeem sib txawv, vim tias daim ntawv qhia rau kev npaj cov khoom sib txawv rau cov tuam ntxhab sib txawv. Cov poov xab, uas yog siv rau hauv ci, ua kom ceev cov txheej txheem no, tab sis tsis muaj txiaj ntsig los ntawm lawv ntxiv lawm. Nws yog qhov zoo tshaj plaws los haus khob cij uas tau npaj siv txoj kev sourdough, uas tuaj yeem txo qis GI ntawm cov khoom lag luam hmoov thiab nce cov ntsiab lus ntawm ntau cov vitamins, cov kab mob noj qab haus huv thiab lwm yam kab mob.

Nyob hauv tus txheej txheem ntawm kev poob phaus, koj yuav tsum tsis txhob noj cov khoom noj uas muaj poov xab.

Alternative to bread

Cov rhawv ntawm cov khw loj loj tau ntim nrog cov khob cij ntawm ntau lub npe hauv kev xaiv thiab nrog cov khoom zoo nkauj: cov noob poppy, kua txob qab zib, qej, txiv lws suav, Italian thiab Provence tshuaj ntsuab. Cov khoom no yog positioned raws li cov khoom noj khoom haus, tab sis puas yog tiag tiag li? Qhov tseeb, glycemic Performance index thiab calorie cov ntsiab lus ntawm qhob cij ncaj qha nyob ntawm cov hmoov nplej uas ntxiv rau qhov muaj pes tsawg leeg. Yog li, GI ncuav qab zib los ntawmCov nplej tuaj yeem sib txawv ntawm 65 txog 80, thiab rye qhob cij, raws li txoj cai, muaj cov piam thaj ntsuas ntawm 40-45. Qhov zoo ntawm cov khoom no tshaj cov qhob cij zoo tib yam yog tias feem ntau cov khob cij tsis muaj cov poov xab.

tag nrho, qhov kev hloov pauv no yog cov fiber ntau, vitamins, protein thiab complex carbohydrates, ua rau nws zoo tagnrho rau kev poob phaus.