Glycemic Performance index ntawm buckwheat: rooj

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

Kev noj qab nyob zoo yog nrov heev. Ntau pua cov duab tau muab tso rau hauv social network, qhov twg cov ntxhais noj cov zaub mov zoo thiab ua si. Thiab ua li cas koj thiaj paub tias yam khoom twg yog thiab qhov twg yuav ua rau daim duab tsis zoo? Feem ntau, rau lub hom phiaj no, cov ntsiab lus calorie ntawm ib lub tais yog xam, tab sis raws li nws tau muab tawm, cov ntaub ntawv no tsis txaus los tsim cov ntawv qhia txhua hnub. Tsis ntev los no, nws tau dhau los ua ib qho kev xam cov glycemic Performance index ntawm cov khoom noj thiab, raws li nws, tsim koj cov khoom noj. Niaj hnub no, peb tus heroine tau dhau los ua cov buckwheat zoo tib yam, uas ntau tus xav txog cov khoom noj khoom haus. Peb yuav saib glycemic Performance index ntawm buckwheat nyob rau hauv ntau yam kev xaiv ua noj, uas yog ib qho tseem ceeb heev rau cov neeg uas ua raws li lawv noj.

Dab tsi yog glycemic Performance index ntawm cov khoom noj?

Ntau zaus, qhov teeb meem ntawm qhov hnyav dhau los ua rau cov neeg uasnoj ntau cov carbohydrates tsis raug. Nws zoo nkaus li lawv tias lawv txwv lawv tus kheej hauv cov zaub mov, tab sis tib lub sijhawm lawv tsis tau txais qhov xav tau. Thiab lub hauv paus ntawm qhov teeb meem nyob rau hauv glycemic Performance index ntawm cov khoom (los yog GI, raws li nws kuj hu ua).

GI yog tus nqi uas carbohydrates los ntawm cov zaub mov tau nqus los ntawm lub cev. Qhov lawv nqus tau sai dua, cov ntshav qab zib ntau dua. Thiab nws tshwm sim sai heev, spasmodically. Nrog rau kev siv cov khoom noj uas muaj qhov ntsuas glycemic siab hauv lub cev, tag nrho cov txheej txheem metabolic raug cuam tshuam, uas ua rau hnyav dhau thiab, qee zaum, rau kev txhim kho ntshav qab zib..

GI cuam tshuam li cas cov txheej txheem metabolic hauv tib neeg lub cev?

Yog tias koj saib koj daim duab, koj yuav tsum nkag siab meej txog kev sib raug zoo ntawm glycemic Performance index thiab koj kev noj qab haus huv. Tag nrho cov zaub mov nkag mus rau hauv lub cev yog hloov mus rau hauv lub zog. Feem ntau ntawm nws tau txais los ntawm carbohydrates, cov kws kho mob muab faib ua:

• fast;
• slow.

Cov carbohydrates ceev tsuas yog muaj qhov ntsuas glycemic siab, qeeb - qis. Yog li ntawd, los ntawm kev noj cov carbohydrates ceev, koj tau txais ntau lub zog ntawm ib pluas noj, uas lub cev yuav tsum siv rau nws tus kheej xav tau. Tsuas muaj peb qhov xwm txheej ntawm no:

• lub zog tau noj tam sim yog tias muaj kev ntxhov siab ntawm lub cev thiab lub hlwb;
• hloov mus rau glycolen ntau lawm;
• xa mus rau lub tsev khaws khoom,hloov mus ua rog.

Yog tias koj tsis ncaj nraim mus rau lub gym tom qab noj cov zaub mov GI siab, ces koj tuaj yeem paub tseeb tias ob peb cov rog ntxiv ntawm koj lub cev tau muab rau koj. Feem ntau koj noj carbohydrates ceev (thiab ntau tus neeg ua txhaum nrog cov khoom noj txom ncauj tas li nrog cov khoom qab zib thiab ncuav qab zib), qib siab ntawm cov piam thaj hauv koj cov ntshav. Raws li qhov tshwm sim, cov txheej txheem metabolic cuam tshuam hauv lub cev, thiab nws tsis tsim cov tshuaj insulin hauv qhov ntau ntawm nws tus kheej. Hauv qhov xwm txheej zoo li no, qhov hnyav dhau tsuas yog pib ntawm lwm qhov teeb meem txaus ntshai - ntshav qab zib. Thiab, raws li koj paub, nws kho tsis tau.

Glycemic Performance index thiab calories: suav dab tsi?

Tsis txhob xav tias cov zaub mov glycemic tsawg yog calorie tsawg. Cov lus no tsis yog ib txwm muaj tseeb. Txawm li cas los xij, yog tias koj nyob hauv kev noj haus, koj yuav tsum tau suav cov calories thiab noj qeeb carbohydrates. Txoj hauv kev no rau koj cov khoom noj txhua hnub yuav txuag koj phaus ntxiv thiab teeb meem kev noj qab haus huv yav tom ntej.

Txhua yam khoom los ntawm qib GI tau muab faib ua peb pawg:

• low;
• medium;
• siab.

Cov khoom noj uas muaj qib qis yuav tsum tau noj txhua hnub, qhov nruab nrab GI tseem yuav tsis ua mob rau koj lub cev yog tias noj ob mus rau peb zaug hauv ib lub lis piam. Tab sis carbohydrates nrog glycemic Performance index siab yuav tsum muaj nyob rau ntawm koj lub rooj tsis pub ntau tshaj ob peb zaug ib hlis.

Glycemic Performance index ntawm buckwheat thiab mov: rooj ntawm cov khoom nrog qhov nruab nrab GI

Feem ntau, cov ntxhais, txiav txim siab kom poob phaus ntxiv, xaiv cov zaub mov uas koj yuav tsum noj buckwheat lossis mov. Cov khoom no muaj ntau yam khoom muaj txiaj ntsig thiab tuaj yeem txhim kho koj lub cev. Tab sis lawv kuj tsa ntau cov lus nug. Dab tsi yog glycemic Performance index ntawm buckwheat? Lawv puas sau qhov tseeb txog miraculous mov thiab buckwheat noj? Koj puas tuaj yeem poob phaus nrog lawv?

Nutritionists hais tias koj ua tau. Qhov tseem ceeb tshaj plaws yog ua raws li cov lus pom zoo thiab tsis txhob nce feem. Hauv qhov no, koj tuaj yeem suav rau qhov txiaj ntsig zoo tshaj plaws uas tshaj txhua qhov kev cia siab. Ntxiv nrog rau buckwheat, koj yuav tsum noj cov zaub mov uas qis lossis nruab nrab glycemic Performance index. Peb tau muab cov lus luv luv ntawm lawv hauv qab no.

khoom npe	GI
Rye bread	65
zaub kaus poom	65
pasteurized ntim kua txiv	65
qos yaj ywm	65
Nqaij ntev nplej	60
Buckwheat	60
Bananas	60
Ice cream	60
Spaghetti	55
Cookies (shortbread)	55

Buckwheat: muaj txiaj ntsig zoo

Buckwheat tuaj yeem raug suav tias yog lub tsev khaws khoom ntawm cov vitamins thiab minerals. Muaj txhua yam uas tus neeg xav tau kev noj qab haus huv thiab lub siab zoo. Piv txwv li, lecithin yog qhov tseem ceeb rauib txwm ua haujlwm ntawm lub siab thiab lub paj hlwb. Thiab vitamin E, uas muaj nyob rau hauv ntau qhov ntau hauv buckwheat, pab tsim collagen, uas ua rau cov tawv nqaij, plaub hau thiab rau tes noj qab nyob zoo thiab zoo nkauj. Tsis tas li ntawd, buckwheat tsis muaj teeb meem kiag li rau cov neeg mob ua xua thiab normalizes cov roj cholesterol hauv lub cev.

Ua Noj: Puas yog glycemic Performance index ntawm cov zaub mov hloov?

Raws li peb tuaj yeem pom los ntawm lub rooj, qhov ntsuas glycemic ntawm buckwheat kernels yog rau caum units. Yog li ntawd, cov khoom yuav noj tau raws li ib feem ntawm kev noj haus, nws yuav absorbed es maj mam. Qhov no yuav ua rau lub fact tias koj yuav muaj kev xav ntawm satiety rau lub sij hawm ntev, thiab lub zog tso tawm yuav luag tag nrho cov kev xav tau ntawm lub cev. Nws yuav tsis ntxiv cov roj cia rau koj.

Tab sis tsis txhob hnov qab txog txoj kev ua noj, nws tuaj yeem cuam tshuam rau glycemic Performance index ntawm buckwheat. Yog li ntawd, nws yog tsim nyog xav txog cais cov feem ntau buckwheat tais diav. Los yog theej, cov kev xaiv rau lawv npaj.

YGlycemic Performance index ntawm ntsuab buckwheat

Peb txhua tus tau siv cov buckwheat xim av txij thaum yau. Qhov no yog li cas peb niam thiab pog tau pub rau peb, zoo li peb qhov tseeb thiab muaj txiaj ntsig. Tab sis tsis ntev los no, cov xov xwm tau nquag tham txog cov txiaj ntsig ntawm buckwheat ntsuab thiab nws cov txiaj ntsig zoo kawg nkaus rau tib neeg lub cev. Peb tau sau cov ntaub ntawv tiav tshaj plaws txog cov khoom lag luam txawv txawv no.

Ntsuab buckwheat yog xyaum tib yam khoom uas peb tau siv los pom ntawm peb lub rooj. Ntawm notsuas yog nws tsis mus dhau tag nrho cov theem ntawm kev ua haujlwm. Qhov tseeb yog hais tias buckwheat nplej nyob rau hauv industrial ntau lawm yog thawj zaug steamed thiab ces qhuav nyob rau hauv tshwj xeeb installations. Thaum lub sij hawm tus txheej txheem no, tag nrho cov teeb meem microorganisms uas tej zaum yuav muaj nyob rau hauv cereal raug tua. Tom qab ntawd nws yog kib, uas cuam tshuam rau lub txee lub neej ntawm cov khoom. Yog li ntawd, peb tau txais ib qho zoo nkauj xim av buckwheat uas muaj aroma thiab saj.

Tab sis ob peb tus neeg paub tias hauv Russia buckwheat tau siv rau hauv daim ntawv ntsuab. Nws muaj cov carbohydrates yooj yim, rog rog, protein thiab rutin. Tsis tas li ntawd, glycemic Performance index ntawm ntsuab buckwheat yog kaum units tsawg dua li cov cereal xim av ib txwm - 50 units. Qhov no ua rau nws muaj txiaj ntsig zoo rau kev noj zaub mov.

Green buckwheat: germinated grains

Qee qhov chaw hais txog cov txiaj ntsig ntawm germinated ntsuab buckwheat nplej. Puas yog tiag. Yog, cov peev txheej tsis dag - ntsuab buckwheat tsuas yog ib qho chaw zoo nkauj ntawm kev noj qab haus huv thiab kev zoo nkauj. Nws yog ib qho yooj yim heev rau germinate cov cereal yuav, vim nws tsis tau undergone kev kho cua sov, nws muaj txaus noo noo los pib thawj sprouts.

Koj tuaj yeem qhwv cov nplej rau hauv daim ntaub ntub dej lossis daim ntaub thiab tawm mus rau ib hnub. Nees nkaum plaub teev tom qab ntawd koj yuav tau txais ib qho khoom siv tshwj xeeb. Cov nplej zoo li no tuaj yeem boiled los yog noj raws li kev noj haus ntxiv los ntawm steaming lawv.

YBoiled buckwheat: GI

Peb feem ntau noj buckwheat li cas?Tau kawg peb ua noj. Yog li ntawd, nws yuav tsis yog superfluous kom paub qhov txawv ntawm glycemic Performance index ntawm boiled buckwheat yog los ntawm GI ntawm raw khoom.

Cov neeg noj zaub mov feem ntau qhia cov nplej zom hauv dej. Qhov no tshem tawm kev noj cov calories ntau dhau thiab txhawb nqa kev nqus zoo dua ntawm cov txiaj ntsig zoo. Tsis tas li ntawd, glycemic Performance index ntawm buckwheat boiled hauv dej tsuas yog tsib caug units. Uas ua rau nws tsuas yog lub tais zoo meej rau cov neeg saib hnyav.

Yog tias koj tsis tuaj yeem xav txog buckwheat porridge tsis muaj mis nyuj, ces tsawg kawg sim tsis ntxiv qab zib thiab butter rau nws. Txwv tsis pub, buckwheat porridge yuav tig los ntawm cov zaub mov noj rau hauv cov khoom noj uas muaj calorie ntau ntau. Thov nco ntsoov tias glycemic Performance index ntawm boiled buckwheat nrog mis nyuj nce mus txog xya caum units. Thiab cov kev suav no tsis suav nrog qab zib. Yog li ntawd, cov neeg noj zaub mov tsis nyiam heev ntawm cov tais diav xws li kev poob phaus.