Khoom noj uas tsis muaj glycemic Performance index: daim ntawv teev npe

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07

Xyoo 1981, Canadian tus kws kho mob David Jenkins, txhawm rau txiav txim siab cov khoom noj uas tsim nyog tshaj plaws rau cov neeg mob ntshav qab zib, ntxiv cov ntsiab lus kho mob nrog lub tswv yim tshiab - glycemic Performance index ntawm cov khoom, lossis GI luv luv. Qhov kev xaiv no yog qhov xwm txheej thiab hais txog tus nqi ntawm kev tawg ntawm cov khoom muaj carbohydrate hauv tib neeg lub cev. Nws feem ntau lees paub tias tus qauv yog glycemic Performance index ntawm qabzib, uas yog sib npaug rau 100 units. Thiab, qhov ceev ntawm cov khoom yog zom hauv lub cev, nws cov GI siab dua.

Cov khoom noj khoom haus tseem ceeb suav hais tias cov zaub mov tsis muaj glycemic tseem ceeb npaum li cov zaub mov tsis muaj calorie. Qhov no yog qhov tsim nyog ob qho tib si rau lub hom phiaj ntawm kev poob phaus, thiab tswj kev ua haujlwm ntawm cov neeg mob ntshav qab zib mellitus. Ob qho tib si tseem ceeb vim tias lawv feem ntau sib txawv: ntau cov khoom noj muaj cov ntsiab lus calorie tsawg tab sis muaj GI siab, thiab rov ua dua.

YGlycemic Performance index cov ntsiab lus

Txhua yam carbohydratescov khoom muaj nyob rau ib ntawm peb pawg:

• siab GI - tshaj 70;
• nrog qhov nruab nrab ntawm 56-69;
• nrog tus nqi qis - mus txog 55.

Cov zaub mov uas tsis muaj glycemic Performance index tseem hu ua qeeb carbohydrates, uas lub cev xav tau rau lub neej ib txwm, vim lawv hloov mus rau hauv lub zog tom qab ua tiav. Nrog tus nqi siab - cov no yog ceev, uas ua rau muaj kev phom sij rau tib neeg. Yog tias peb tig mus rau cov lus kho mob, ces ob pawg no raug hu ua complex carbohydrates (polysaccharides) thiab monosaccharides (raws li).

Cov glycemic Performance index yog txiav txim siab los ntawm kev kuaj sim. Muab qhov nyuaj, lossis tsis muaj peev xwm ua tiav cov kev tswj hwm hauv tsev, nws tau thov kom siv cov phau ntawv siv thiab cov rooj npaj tau muab tso ua ke tshwj xeeb rau cov neeg mob ntshav qab zib kom kos cov khoom noj thiab suav cov GI ntawm ib yam khoom. Lawv tuaj yeem pom hauv luam lossis online. Kuj tseem muaj ntau cov zaub mov npaj ua rau txhua hnub. Nws yog ib qho tseem ceeb uas cov khoom uas muaj qhov ntsuas glycemic qis, qhov ntsuas no yuav nce siab vim muaj ntau yam:

• txheej txheem txheej txheem;
• xaiv daim ntawv qhia uas yuav muaj cov khoom xyaw GI siab;
• ntau yam thiab hom khoom;
• hom kev ua haujlwm.

Yog li ntawd, nws yog ib qho tseem ceeb heev uas yuav tsum tau ua tib zoo saib xyuas txhua yam thiab ua tib zoo saib xyuas thaum sau cov zaub mov noj.

Nws yog ib qho tseem ceeb kom nco ntsoov tias GI tsis muaj dab tsi ua rau calories. Ob lub ntsiab lus no muaj nyob sab nraudkev vam khom rau ib leeg. Yog li ntawd, tsis txhob xav tias noj cov zaub mov uas tsis muaj glycemic nkaus xwb yuav pab koj poob phaus.

YYuav ua li cas hauv lub cev thaum noj cov tshuaj GI siab?

Thaum carbohydrates nkag mus rau hauv lub cev, nws cov tshuaj tiv thaiv ntxiv tsuas yog nyob ntawm cov khoom ntawm thawj zaug rau ib ntawm ob pawg. Cov zaub mov uas muaj glycemic Performance index qis, raws li peb twb paub lawm, muaj cov carbohydrates nyuaj (polysaccharides). Lawv yog cov cwj pwm los ntawm kev zom zaub mov qeeb thiab maj mam tawg, vim tias tsis muaj qhov tso tawm ntawm cov tshuaj hormone insulin.

Monosaccharides, lawv yog cov carbohydrates ceev, ntawm qhov tsis sib xws, yog tus cwj pwm los ntawm kev zom sai hauv lub cev. Vim qhov sib cais tam sim ntawd, cov suab thaj nce siab heev. Lub pancreas reacts rau qhov no los ntawm kev txhawb kev tso tawm ntawm insulin. Tus mob no ua rau muaj kev phom sij rau lub neej rau cov neeg mob ntshav qab zib thiab cuam tshuam rau tus neeg noj qab haus huv, tshwj xeeb tshaj yog cov neeg uas xav kom poob phaus.

Dab tsi yog qhov txaus ntshai ntawm kev noj zaub mov muaj carbohydrate?

Mob ntshav qab zib mellitus tuaj yeem yog insulin nyob ntawm lossis tsis yog insulin nyob ntawm. Txawm li cas los xij, nws tsim nyog saib xyuas kom muaj nuj nqis thiab zoo ntawm carbohydrates noj. Cov khoom noj uas muaj qhov ntsuas glycemic qis yog qhov tsim nyog thiab tseem ceeb hauv ob qho tib si.

Tab sis dab tsi yog insulin? Cov tshuaj no yog ib yam tshuaj hormones tsim los ntawm pancreas. Nws lub luag haujlwm hauv kev ua haujlwm ntawm lub cev yog kom sib npaug ntawm cov piam thaj ntau dhau mus rau txhua qhov nqaij thiab lub cev. Qee qhov ntau dhau tau hloov mus rau hauv lub cev rog.

Lawvyog lub zog cia rau lub sijhawm phem tshaj plaws. Piv txwv li, cov neeg uas poob phaus los ntawm kev yoo mov feem ntau yws tias lawv tau txais qhov hnyav sai sai, thiab txawm tias dhau lawm. Ntawm no nws yog ib qho piv txwv tiag tiag ntawm qhov xwm txheej kub ntxhov rau lub cev: xav tias nws tuaj yeem raug deprived ntawm cov khoom noj khoom haus ntxiv, lawv ua reserves rau tom qab nyob rau hauv daim ntawv ntawm lub cev rog. Los ntawm txoj kev, rog tsis tuaj yeem hloov mus rau hauv qabzib, uas yog, mus rau hauv lub zog.

Los ntawm cov saum toj no nws ua raws li kev noj zaub mov GI siab rau cov neeg uas xav kom poob phaus tsuas yog teb nrog cov rog tsis tsim nyog. Tab sis rau cov neeg mob ntshav qab zib, tus mob no yog qhov txaus ntshai heev, vim tias qhov dhia dhia hauv qab zib tuaj yeem ua rau tuag taus. Ntxiv mus, ob qho tib si ntau cov carbohydrates thiab lawv qhov tsis muaj txaus txaus ntshai.

Khoom noj uas tsis muaj glycemic Performance index

Cov no suav nrog yam koj tuaj yeem noj txhua hnub hauv yuav luag tsis txwv. Raws li txoj cai, qhov no yog qee yam uas tuaj yeem noj nyoos lossis nrog kev kho cua sov tsawg. Ua ntej tshaj plaws, txiv hmab txiv ntoo. Muaj fiber ntau, lawv noj qab nyob zoo.

Txiv hmab txiv ntoo kuj muaj suab thaj ntau. Tab sis nws yog ntuj, tsis yog synthesized, thiab yog li ntawd belongs rau polysaccharides thiab tsis muaj peev xwm ua mob. Ntxiv nrog rau cov txiv hmab txiv ntoo, pawg no suav nrog zaub, legumes, whole grains thiab lwm yam khoom.

Medium GI khoom noj

Lawv kuj tau tso cai rau cov neeg mob ntshav qab zib thiab cov uas poob phaus, tab sis rau qhov tsawg. Zoo li cov khoom noj uas muaj glycemic Performance index qis dua 50, lawv tsis ua rau muaj kev pheej hmoo rau kev noj qab haus huv,yog tsis tsim txom. Feem ntau, cov npe no suav nrog cov khoom xyaw uas siv rau cov tais diav loj. Ua tsaug rau cov khoom zoo li no, koj tuaj yeem tsim kom raug, noj qab haus huv thiab ntau yam zaub mov.

Khoom Noj Kom Zam: Siab GI

Ntawm no nws tsim nyog ua qhov hloov pauv me me: tsis yog tso tseg tag nrho, tab sis txo qis lawv siv. Feem ntau, ib tus tuaj yeem hla cov lus hais tias qee zaus nws yog qhov tsim nyog los muab lub cev "kev ywj pheej", pub rau nws nrog cov khoom muaj txiaj ntsig zoo. Nws yog ib qho tseem ceeb kom nres ntawm lub sijhawm. Piv txwv li, cov khoom zoo li no yuav muaj txiaj ntsig zoo tom qab kev tawm dag zog lub cev, vim tias lawv yuav rov qab muaj zog sai thiab rov qab siv zog.

Txawm li cas los xij, cov zaub mov zoo li no tsis haum rau kev noj tas mus li. Ua rau muaj suab thaj nce siab, nws dhau los ua qhov zoo rau kev txhim kho cov kab mob loj xws li ntshav qab zib, rog rog, pathologies hauv kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha.

Table ntawm glycemic Performance index ntsuas rau txiv hmab txiv ntoo, berries thiab zaub

Txhua tus neeg txij thaum yau paub txog cov khoom lag luam uas muaj cov tshuaj muaj txiaj ntsig zoo tshaj plaws. Qhov no, ntawm chav kawm, txiv hmab txiv ntoo, zaub thiab berries. Nov yog cov ncauj lus kom ntxaws txog cov khoom noj uas tsis muaj glycemic, nruab nrab thiab siab glycemic.

	khoom	YGlycemic Performance index theem ntawm cov khoom
1	parsley, dill, zaub xas lav, basil, coriander	5
2	Avocado	10
3	Bulgarian kua txob	15
4		15
5	Nyob zoo broccoli	15
6	Nyob zoo ib tsoom phooj ywg sawv daws	15
7	Olives	15
8	Radishes	15
9	Cucumbers	15
10	Cabbage	15
11	Mushrooms	15
12	kua txob liab	15
13	Zucchini	15
14	Greens	15
15	Asparagus	15
16	Eggplant	20
17	Apricots	20
18	Pum	22
19		22
20	Lemon	25
21		25
22	Raspberries	25
23		25
24		30
25	Carrots	30
26	Karlic	30
27	Tomato	30
28	Beets	30
29	Apricot	30
30	Grapefruit	30
31	Pear	30
32	Peach	34
33	Pum	35
34	Apple	35
35	txiv kab ntxwv	35
36	Mandarin	40
37	Grapes	45
38	Cranberries	47
39	Kiwi	50
40	Persimmon	50
41	Mango	50
42	Papaya	59
43	Banana	60
44	pob kws	70
45		65
46	Pineapple	66
47	qos yaj ywm	70
48	pob kws	70
49		75
50	Pumpkin	75
51	Hnub	146

Ua tsaug rau lub rooj no, koj tuaj yeem faib koj cov zaub mov txawv. Nws yog ib qho tseem ceeb tsis txhob hnov qab tias cov khoom noj uas tsis muaj glycemic Performance index (carbohydrate cov ntsiab lus nyob rau hauv ib txwm muaj) tuaj yeem ua teeb meem thiabtxaus ntshai thaum kho cua sov!

Yuav ua li cas lwm yam khoom?

Hauv qab no yog cov lus ntsuas glycemic ntsuas rau cov khoom lag luam hmoov nplej, cereals, txiv ntseej thiab legumes

	khoom	qib ntawm glycemic Performance index hauv ntau yam khoom noj
1	Almonds	15
2	Walnut	15
3	Soybeans	15
4	Cashew	15
5	Panuts	15
6		25
7	Lentils	30
8	taum	34
9	Ntsuab noob	35
10	zaub ntsuab	35
11	spaghetti	38
12	Buckwheat	40
13	khob cij tag nrho	40
14	Bran bread	45
15	Brown rice	50
16	Barley grits	50
17	Bran	51
18	YHercules porridge	55
19	Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws	60
20	khob cij dub	65
21	Nplej hmoov	69
22	Barley	70
23	Semolina	70
24	White Rice	70
25	Dumplings	70
26		75
27	Muaj	71
28	Muesli	80
29	Crackers	80
30	khob cij dawb	85
31	Pizza nrog cheese	86
32	Sweet buns	88
33		90
34	khob cij dawb	100

Cov neeg uas xav kom poob phaus feem ntau tsis kam noj mov. Tab sis nyob rau hauv vain! Piv txwv li, whole grain qhob cij yog cov khoom noj uas tsis muaj glycemic zoo rau kev poob phaus uas tseem muaj calories tsawg. Yog li ntawd, koj tuaj yeem siv nws.

Cov lus qhia ntawm glycemic Performance index rau dej haus

Txhua yam yooj yim ntawm no: yog tias tsis muaj suab thaj, koj tuaj yeem ua tau. Cov kua txiv hmab txiv ntoo tshiab feem ntau zoo heev rau kev noj qab haus huv, suav nrog hauv kev noj haus ntawm cov ntshav qab zib.

	Drink	qib ntawm glycemic Performance index hauv dej qab zib
1	khoom qab zib wine	15-30
2	Kvass	15-30
3	cawv	15-30
4		15-30
5	txiv lws suav	15
6	Ib qho compote tsis muaj qab zib (lossis ntawm fructose)	34
7	Apple	40
8	txiv kab ntxwv	40
9	Cocoa nrog mis tsis muaj suab thaj	40
10	Tea nrog qab zib thiab mis nyuj	44
11	Nyiam nug tau nawb	45
12	Pineapple	46
13	Grape	48
14	Grapefruit	48
15	kas fes nrog qab zib thiab mis nyuj	50
16	Tea with sugar	60
17	kas fes nrog qab zib	60
18	YCoca-Cola	63
19	Fanta	68

Glycemic Index Daim Ntawv Qhia rau Cov Khoom Noj Khoom Noj, Cov Khoom Noj Mis, Lwm Cov Khoom Noj, thiab Qee Cov Khoom Noj

Nws yooj yim sau tag nrho cov tais diav thiab cov khoom xyaw ib leegua tsis tau. Yog li ntawd, qee zaum koj yuav tsum saib nyias cov zaub mov txawv thiab cov khoom noj uas muaj qhov ntsuas glycemic qis rau cov neeg mob ntshav qab zib. Tab sis qhov nrov tshaj plaws ntawm lawv twb tau teev saum toj no. Ntawm no yog lwm lub rooj nrog cov npe ntawm cov khoom noj uas nquag siv thiab cov tais diav nrog qis, nruab nrab thiab siab GI.

	khoom	qib ntawm glycemic Performance index hauv ntau yam khoom noj
1	Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.	5
2	Tau	15
3	Pickled cucumbers	15
4	Pesto (sauce)	15
5		15
6	radish thiab ntsuab dos zaub xam lav	15
7	Sauerkraut	15
8	Boiled asparagus	15
9	Dark chocolate (tsawg kawg 70% cocoa)	22
10	Yellow split pea soup	22
11	Nqaij mis nyuj	27
12		30
13	zaub thiab nqaij borscht	30
14	tsis muaj qab zib marmalade	30
15	Paj kua zaub	30
16	tsev cheese	30
17	zaub kua zaub	30
18	Natural milk	32
19	Cocoa	34
20	YYogurt, 1.5% fat	35
21	Raw carrot salad	35
22	Fried cauliflower	35
23	Vinaigret	35
24	2Salad nrog boiled nqaij	38
25	pasta, spaghetti Al dente	40
26	boiled taum	40
27	Lentil kua zaub	42
28		43
29	Omelet	49
30	txiv hmab txiv ntoo yogurt	52
31	Olivier	52
32	Ketchup	55
33	Mayonnaise	60
34	Raisins	65
35	White flour pasta	65
36	Instant Oatmeal	66
37	cheesecakes	70
38	Halva	70
39	Chips	70
40	Jam	70
41	Milk chocolate	70
42	waffles	75
43	Ice cream	79
44	Sweetened condensed milk	80
45	Chips	80
46	pob kws flakes	81
47	Popcorn	85
48	Nyob zoo	90
49	Hot Dog	90

Cov zaub mov qis glycemic rau kev poob phaus: Puas yog cov khoom noj uas tsis muaj carb lossis cov calories tsawg dua?

Thaum ntsib kev xaiv ntawm cov khoom noj uas tsis muaj carbohydrates thiab cov calories tsawg, nws tseem ceeb uas yuav tsum nco ntsoov tias muaj qhov tsis zoo rau ob qho kev xaiv. Kev noj zaub mov tsawg-calorie yog fraught nrog qhov hnyav nce tom qab nws ua tiav, vim muaj kev pheej hmoo siab ntawm kev tawg, pouncing ntawm koj nyiam chocolates thiab buns.

Low-carb txaus ntshai vim tias feem ntau cov ntxhais feem ntau tsis kam noj carbohydrates thiaj li ua kom lub cev nyob hauv qhov zoo. Qhov no yog qhov txaus ntshai heev rau kev noj qab haus huv, txij li lub cev xav tau cov carbohydrates tsawg dua li cov protein, rog, vitamins thiab kab kawm. Thiab, los ntawm txoj kev, nce qhov hnyav tom qab noj zaub mov zoo li no tsis nyuaj dua li tom qab noj zaub mov tsawg.

Yuav ua li cas rau qhov xwm txheej zoo li no? Nkag siab thiab lees paub tias kev noj zaub mov tsis yog lub xeev ib ntus. Nws yog ib txoj kev ua neej. Tsuas yog los ntawm kev noj zaub mov noj qab haus huv, tsis suav nrog cov rog, kib, ntsev, qab zib, cov khoom noj uas muaj hmoov txhuv nplej siab, koj tuaj yeem tsis tsuas poob phaus zoo, tab sis kuj txuag tau.ua tiav rau tag nrho koj lub neej. Tau kawg, 2-3 zaug hauv ib hlis koj tuaj yeem ua tau thiab tseem yuav tsum tsis nco qab txog cov khoom noj uas tsis muaj glycemic Performance index thiab calorie cov ntsiab lus (tshwj tsis yog tias koj muaj ntshav qab zib), npaj cov hnub uas koj nyiam noj. Tab sis tsis muaj fanaticism.

Qhov tseem ceeb ntawm kev noj zaub mov qis

Nws yog ua raws li kev tswj hwm qib qab zib nyob rau hauv ib txwm muaj thoob plaws lub sijhawm no, vim tias tsis muaj kev xav tshaib plab, thiab, raws li, lub cev tsis suab lub tswb, tsis ncua cov txheej txheem metabolic thiab ua li cas. tsis txhawb nqa lub zog cia thaum tshaib plab. Yog li ntawd, tsis muaj rog deposits tshwm sim.

Rau cov zaub mov uas tsis muaj carbohydrate, tag nrho cov khoom noj uas tsis muaj glycemic saum toj no yog siv. Qhov twg - koj tuaj yeem xaiv ntawm koj tus kheej, nyob ntawm koj nyiam saj. Tab sis tib lub sij hawm, nco ntsoov tias zaub yuav tsum tsis txhob kib, thiab ib txhia txawm boiled. Piv txwv li, ci thiab kib qos yaj ywm muaj GI ntawm 95, boiled carrots muaj 101, thiab boiled beets muaj 65. Tab sis stewed cabbage tsuas muaj 15.

Glycemic load (GL) kuj tseem ceeb hauv kev noj zaub mov tsawg-carbohydrate. Qhov no yog qhov piv ntawm cov as-ham hauv qhov muaj pes tsawg leeg ntawm cov khoom. Piv txwv li, nyob rau hauv cov lus saum toj no, koj tuaj yeem pom tias cov txiv tsawb thiab taub dag muaj GI ntawm 75 units, thaum cov txiv hmab txiv ntoo muaj GI ntawm 65, uas kuj yog ntau heev.

Tab sis tsis txhob sau lawv tawm. Watermelon yog nplua nuj nyob rau hauv antioxidants. Nws, zoo li taub dag nrog melon, muaj cov vitamins A, C thiab lwm yam tseem ceeb rau lub cev. Tab sis pineapple yog nplua nuj nyob rau hauv xws li ib tug tsis tshua muaj raws li bromelain - ib tug zoo heev anti-inflammatoryib tug tshuaj pab tau nyob rau hauv cov kab mob ntawm lub gastrointestinal ib ntsuj av. Tag nrho cov ntawm lawv, nrog rau ib tug siab GI, muaj ib tug tsawg GL, thiab yog li ntawd nrhiav tau lawv qhov chaw nyob rau hauv cov zaub mov.

Cov zaub mov qis- thiab siab-glycemic yog qhov tseem ceeb sib npaug hauv kev noj zaub mov tsawg. Tab sis tom kawg yuav tsum tau noj tsuas yog thaum sawv ntxov, vim tias tom qab pw tsaug zog lub cev tau koom nrog kev rov zoo, hloov txhua yam mus rau hauv lub zog, thiab lub sijhawm no nws tsis muaj sijhawm rau reserves.