Lub glycemic Performance index ntawm cov khoom noj yog ib qho tseem ceeb rau kev suav hais tias yog ib qho tseem ceeb, tab sis qhov tseem ceeb ntawm kev xaiv zaub mov rau cov neeg uas muaj ntshav qab zib tsis ruaj khov. Yuav luag txhua yam khoom muaj cov carbohydrates, uas yuav tsum tau ua kom lub cev muaj zog. Lawv yooj yim digestible thiab nyuaj rau zom. Thiab glycemic Performance index ntawm cov zaub mov qhia tus nqi ntawm kev puas tsuaj ntawm carbohydrates los ntawm tib neeg lub cev, nce nws cov ntshav qab zib. Qhov taw qhia yog luv li GI.
Dab tsi yog glycemic Performance index ntawm zaub mov: ntsuas thiab ntsuas ntsuas
Qhov ntsuas no yog luv luv GI thiab suav nrog hauv chav nyob ntawm qhov ntsuas ntawm 100 ntsiab lus. Zero yog tsis muaj carbohydrate tag nrho, 100 ntsiab lus yog nplua nuj nyob rau hauv carbohydrates, tus lej ntawm 1 mus rau 99 qhia tias muaj zog los yog tsis muaj zog saturation, nyob ntawm seb cov khoom yog ze rau xoom los yog ib puas ntawm ib tug scale. Cov khoom noj uas muaj glycemic Performance index muaj cov carbohydrates sai sai, uas, thaum noj, tawg hauv 2 teev. Lub zog kis mus rau lub cev sai sai, zaub mov tau zom hauv ib teev.
YogCov khoom lag luam Performance index yog siab, uas txhais tau hais tias muaj ntau cov carbohydrates nyob ntawd thiab. Fiber yog qhov yuav tsum muaj nyob rau hauv cov muaj pes tsawg leeg - nws maj mam tawg thiab muab lub zog rau lub cev ntev. Cov ntawv qhia zaub mov ntawm cov khoom uas muaj GI ntawm cov khoom siab tshaj 60 units yog zom hauv 8-10 teev.
Nquag noj cov zaub mov no ua rau muaj qhov tshwm sim hauv qab no:
- Metabolism cuam tshuam.
- Ib yam tsis zoo rau cov qauv ntshav tsim.
- ntshav qab zib nce.
- Ntau tshaj tshwm.
Tsis tas li, ib tus neeg tuaj yeem pom tias qhov kev xav ntawm kev tshaib kev nqhis tshwm sim ntau dua li cov khoom noj GI tsawg. Nws yog txhua yam hais txog qhov peculiarities ntawm "tus cwj pwm" ntawm complex thiab yooj yim carbohydrates.
Qhov txawv ntawm cov carbohydrates nyuaj thiab qhov yooj yim yog dab tsi?
Ceev, lossis yooj yim carbohydrate digested ntawm kev kub ceev, nce suab thaj, ua rau hnyav dhau thiab metabolic ntshawv siab. Piv txwv li, lub teeb ci ncuav mog qab zib yuav ua rau koj muaj zog sai. Carbohydrates ua tiav lawv lub hom phiaj, tus neeg ua haujlwm lub cev, tab sis tom qab ib teev nws xav tias tshaib plab dua, txawm hais tias qhov seem ntawm carbohydrates tseem tuaj yeem ua tiav yam tsis tau muab cov theem tsim nyog ntawm "them rov qab" lub cev. Tom qab noj mov tom ntej, undigested carbohydrates accumulates, uas ua rau hnyav tshaj.
Cov carbohydrates nyuaj muaj cov saccharides thiab ntau pua lub ntsiab lus ntxiv uas muaj txiaj ntsig thiab tsim nyog rau tus neeg rau kev ua haujlwm ntev lub hlwb thiab lub cev. Lawv digested hauv plabmaj mam, maj mam thiab sib npaug sau lub cev nrog lub zog. Lub ntsiab kom zoo dua ntawm cov khoom zoo li no yog qhov systematic tsos ntawm kev tshaib kev nqhis, uas maj mam nce yam tsis muaj kev tiv thaiv ib tug neeg los ntawm kev tsom mus rau kev ua hauj lwm. Kev puas siab puas ntsws tsis txo qis thaum nruab hnub, thiab cov menyuam yaus tau txais kev txhawb zog rau txhua hnub.
Ntau cov khoom noj los ntawm tib neeg - lawv qhov Performance index yog dab tsi?
Lub sijhawm ntev satiety yog cov yam ntxwv ntawm cov carbohydrates nyuaj, thiab hauv qab no yog cov lus ntawm qhov tseem ceeb: cov ntsiab lus qab zib hauv tag nrho cov carbohydrates thiab nws cov feem pua, raws li qhov tshwm sim ntawm qhov siab glycemic Performance index ntawm cov khoom noj.
| khoom | tag nrho carbs ib 100g | Cov ntsiab lus qab zib, % ntawm tag nrho cov carbohydrates |
| Sugar | 100g | 100 |
| Nyob zoo | 100g | 100 |
| Rice (raw) | 78-89 g | <1 |
| Pasta (raw) | 72-98g | 2-3 |
| 68-70g | 0 | |
| Bread | 40-50g | 12 |
| 45-55g | 25 | |
| Ice cream | 23-28 | 92-95 |
| txiv hmab txiv ntoo thiab nectars | 15-20g | 100 |
| Cola thiab lwm yam dej qab zib carbonated | 15g | 100 |
Yog li, nws tuaj yeem raug sau tseg tias cov khoom noj khoom haus thiab cov khoom ci, noj txhua hnub, tuaj yeem yog cov khoom tseem ceeb ntawm kev noj zaub mov zoo. Cov khoom noj qab zib, xws li dej qab zib, kua txiv hmab txiv ntoo thiab dej khov, yog qhov zoo tshaj plaws zam los ntawm kev noj haus txhua hnub, txo lawv cov kev noj.
Vim li cas carbohydrates ceev ceev txaus ntshai?
carbohydrates ceev, vim yog cov ntsiab lus ntawm qabzib, fructose, sucrose thiab lactose, thaum lawv nkag mus rau hauv plab hnyuv (mob plab), hloov pauv yuav luag tam sim ntawd rau hauv qab zib, nkag mus rau hauv cov hlab ntsha. Kev nce qib ntawm cov piam thaj tsis zoo cuam tshuam rau cov hlab ntsha, thiab lub cev, txhawm rau tshem tawm qhov txaus ntshai, sim ua kom tsis zoo los ntawm kev tsim cov tshuaj insulin ntau ntau. Txoj kev yooj yim thiab nyab xeeb tshaj plaws yog hloov cov carbohydrates rau hauv cov rog. Cov suab thaj pib hloov pauv, thiab tus neeg muaj kev tshaib kev nqhis. Xav ua kom nws tus kheej nrog tej yam qab zib, nws noj khoom txom ncauj, thiab tsis noj tag nrho. Lub voj voog vicious tshwm sim - tus neeg nce qhov hnyav, tab sis tsis tuaj yeem tsis kam noj qab zib, vim nws dhau los ua cov tshuaj insulin.
Nws kuj tuaj yeem ua rau mob ntshav qab zib hom 2, ib daim ntawv kis tau tus kab mob vim kev noj zaub mov nrog glycemic Performance index siab dua.tso cai rau ib tug neeg. Koj yuav tsum sim cais tawm:
- Jams, preserves, zib ntab.
- Marmalade, khoom qab zib.
- qab zib, dej qab zib, kua txiv.
- Pastries thiab hmoov nplej dawb.
- txiv hmab txiv ntoo qab zib - feem ntau ntawm lawv.
- White Rice
Koj yuav tsum suav nrog kev tawm dag zog lossis kev ua kis las ib nrab teev hauv koj txoj haujlwm niaj hnub. Qhov no yuav pab koj sai sai tshem tawm cov carbohydrates yooj yim uas tsis muaj sij hawm los "tso" hauv cov ntaub so ntswg nyob rau hauv daim ntawv ntawm cov rog reserves.
Vim li cas peb xav tau carbohydrates ceev - tej zaum lawv zoo?
Fast carbohydrates yog saturated nrog qabzib, uas yog muab ntau tshaj. Lub zog tsis siv yog khaws cia rau hauv daim ntawv ntawm cov rog. Qee tus neeg tseem xav tau cov khoom no kom nce qhov hnyav, vim tias lawv tuaj yeem nce me ntsis loj. High GI muab:
- Kev siv hluav taws xob ntawm lub cev txhua hnub - tsim nyog rau cov kws qhia, cov neeg ncaws pob uas siv sij hawm hauv chav.
- Glycogen ntxiv yog qhov tseem ceeb ntawm cov leeg nqaij. Kuj xav tau los ntawm qee tus neeg ncaws pob hauv lawv cov kis las.
- Txuas ntxiv rau lub tsev loj - wrestlers uas nws cov kev ua si yog txuam nrog lub cev loj yuav txaus siab rau qhov no.
Tam sim tom qab kev tawm dag zog, cov khoom zoo li no yuav tau txais txiaj ntsig - cov leeg nqaij tsim, lub zog nce hauv lawv, cov ntaub so ntswg ua kom elastic. Tsis tas li ntawd, tsis muaj suab thaj ntxiv. Nws provokes ntau ntau ntawm cov tshuaj insulin, uas tom qab ntawd tej zaum yuav tsis raug tsim tawm, thiab koj yuav tsum tau noj cov tshuaj insulin hauv cov tshuaj.
YDab tsi yog cov carbohydrates nyuaj?
Complex carbohydrate yog qhov txawv ntawm cov hmoov txhuv nplej siab - lub ntsiab ntawm lub zog rau lub sijhawm ntev. Cov hmoov txhuv nplej siab yog ib qho carbohydrate ntawm cov nroj tsuag keeb kwm, uas twb suav hais tias tsis tshua muaj kev phom sij tshaj li tsiaj rog. Glycogen, ua lub hauv paus tseem ceeb ntawm cov leeg nqaij, yog qhov tseem ceeb, yog li nws yuav tsum muaj txaus hauv lub cev. Cellulose yog cov khoom noj muaj fiber ntau uas muaj txiaj ntsig zoo thiab tseem ceeb hauv kev zom zaub mov. Kev rhuav tshem cov txheej txheem ntawm cov carbohydrates yooj yim (ib hom carbohydrate complex) siv tsis tau tsuas yog lub sijhawm tab sis kuj muaj zog. Qee lub sij hawm nws raug rho tawm los ntawm cov khoom khaws tseg uas tus neeg muaj - cov ntaub so ntswg adipose. Fiber muaj ntau lub tebchaw thiab tsuas yog ib feem ntawm lub plab, thiab cov seem yog siv los ua zaub mov rau hauv tib neeg cov khoom pov tseg.
Yog tias koj xav tau suav cov glycemic Performance index ntawm cov khoom kom poob phaus, ces koj yuav tsum paub: nws yuav tsum khaws cia li ntawm 25 units. Cov carbohydrates nyuaj ntawm xws li GI suav nrog:
- Ntau cov cereals.
- Durum wheat pasta.
- zaub ntsuab.
- Brown rice.
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
Qhov yooj yim ntawm cov muaj pes tsawg leeg, qhov ntsuas qis dua, uas qhia tau tias cov khoom muaj nyob rau hauv hom complex carbohydrate. Ib zaug hauv cov ntshav, nws saturates lub hlwb sib npaug thiab ntev, uas tiv thaiv qib ntawm "dhia" thiab ua rau muaj kev tshaib plab loj.
Comparative khoom data
Raws li piv txwv, tib lub npe, qee zaum hauv qhov tsos, cov khoom lag luam, uas yog ib hom kev nyuaj lossis ceev ceev ntawm carbohydrates.
| piv txwv zoo- complex carbohydrate | Ib qho piv txwv phem yog qhov nrawm (yooj yim) carb |
| Brown rice | White polished rice |
| txiv hmab txiv ntoo tshiab | Txiv kab ntxwv txiv hmab txiv ntoo |
| Ntsuab nplej toast | khob cij dawb nrog jam |
| qos yaj ywm mashed | |
| Oatmeal porridge (tag nrho ua noj, tsis steaming) | pob kws flakes nyob rau hauv daim ntawv ntawm ib qho kev noj tshais ceev (storage cereal) |
Txawm li cas los xij koj tsis xav yuav ib yam dab tsi "kev noj haus" hauv khw, koj yuav tsum coj mus rau hauv tus account qhov tseeb ntawm kev tsim cov khoom thiab cov khoom siv raw uas tsis yog muab rho tawm los ntawm cov nroj tsuag. Muaj, tau kawg, stabilizers thiab lwm yam E-components ntxiv. Yog li ntawd, yog tias koj xav kom poob phaus, koj yuav tsum ua tib zoo xam cov glycemic Performance index ntawm cov zaub mov poob rau txhua pluas noj. Thiab qhov no yuav tsum tau ua tsis tu ncua.
Cov lus qhia rau cov ntshav qab zib
Vim tias insulin nyob ntawm cov ntshav qab zib, qhov ntsuas GI cuam tshuam nrog cov ntaub ntawv qab zib. Yog li, txhua tus neeg mob ntshav qab zib yuav tsum paub yuav ua li cas txiav txim siab glycemic thiab insulin Performance index ntawm cov zaub mov. Cov txheej txheem ntawm kev npaj cov khoom, kev sib xyaw nrog lwm cov khoom noj, kev ua haujlwm kub thiab tsis tsuas yog suav tias yog ib qho tseem ceeb. Txhawm rau kom nkag siab txog kev sib raug zoo ntawm ob qhov kev txwv, koj yuav tsum hais txog txoj cai -Lub glycemic Performance index qhia tias qib qab zib nkag mus rau hauv cov ntshav, thiab insulin Performance index qhia tus nqi ntawm kev nqus ntawm cov suab thaj no. Tag nrho cov glycemic Performance index ntawm cov khoom noj piv rau cov tshuaj insulin (AI) yog qhia hauv qab no:
| High indices ntawm ob qhov ntsuas (units) | Same AI thiab GI (units) | Low AI thiab siab GI (units) |
| YYogurts - 93-95 | Banaas - 80 txhua | Qe - 35 |
| tsev cheese - 130/45 | Candies - 75 txhua | Muesli – 46 |
| Ice cream – 88/73 | khob cij dawb - 105 txhua | pasta – 45 |
| Cupcakes - 89/63 | Oatmeal - 78 txhua | Cookie – 89 |
| taum - 150/120 | Cov khoom noj hmoov - 96 txhua | Rice – 68 |
| Grapes - 85/79 | Hard cheeses - 50 | |
| Ntses - 62/30 |
Kab kawg qhia txog qhov tseem ceeb ntawm cov tshuaj insulin. Nyob rau tib lub sijhawm, cov khoom lag luam nrog AI siab thiab qis GI tau txais cov khoom "tshiab" uas tau tsim tom qab ntau qhov kev kho cua sov. Lawv kuj suav nrog cov dej cawv. Daim ntawv teev tag nrho cov khoom noj uas muaj qhov ntsuas glycemic tuaj yeem pom hauv kev kho mobcov lus ntawm lub ncauj lus no, nws nyuaj heev los nrhiav nws hauv AI.
Insulinemic teb ntawm cov khoom noj siv mis
Cov khoom noj mis nyuj yuav tsum tau muab cais tawm, vim lawv yog cov txiaj ntsig ntawm kev ua cov khoom siv tsiaj. Txawm li cas los xij, tib AI ntawm tsev cheese yog 120 units, thiab nws cov GI tsuas yog 30 units. Yog li, glycemic Performance index ntawm cov khoom lag luam rau cov ntshav qab zib tsis tseem ceeb npaum li cov tshuaj insulin. Cov khoom noj siv mis tsis tso cai rau lub cev hlawv rog, vim tias lipase, lub zog muaj roj burner, raug thaiv. Insulin yog tsim, txawm tias cov ntshav qab zib tsis nce. Cov rog yog tso vim lub caj pas reacts rau cov khoom noj siv mis nyuj uas yog cov rog ntau dhau. Hauv qhov no, cov tshuaj insulin nce ntxiv ua rau cov tshuaj hormonal hloov me ntsis.
Yuav ua li cas muab cov khoom rau cov ntshav qab zib?
Yuav kom cov neeg mob ntshav qab zib noj cov tsev cheese, nws yuav tsum tau ua ke nrog cov carbohydrates nyuaj - kev sib cais yuav tshwm sim maj mam, tab sis cov rog yuav tsis tso. Ib qho zoo tagnrho pluas tshais yuav yog oatmeal hauv mis nyuj lossis dej nrog ntxiv ntawm granulated 5% tsev cheese. Thaum cov khoom noj muaj roj tsawg ua ke nrog cov uas muaj GI tsawg, cov khoom noj ua ke yuav xaus nrog qhov siab glycemic Performance index. Piv txwv li, tsev cheese thiab porridge yuav ua rau tawg ntawm GI, txawm hais tias nyob rau hauv cov piv txwv yav dhau los, cov mis nyuj rog tau siv.
Cov kws tshawb fawb tshawb fawb
Kev tshawb fawb los ntawm Harvard University pom tias cov mis nyujcov khoom ib txwm ua rau cov tshuaj insulin ntau lawm, yog li cov neeg mob ntshav qab zib hom 2 yuav tsum ua tib zoo xaiv cov khoom los ua ke nrog cov mis nyuj nyoos. Mis protein, xav tsis thoob, tsis ua rau cov tshuaj insulin. Ib qho kev zam yog whey, uas yog ntxiv rau hauv kev tsim cov mis mos qhuav. Cov neeg mob ntshav qab zib yuav tau txais txiaj ntsig tshwj xeeb los ntawm cov khoom noj AI thiab GI tsawg.
Whey protein nyob rau hauv cov neeg mob ntshav qab zib ua rau muaj cov tshuaj insulin hauv daim ntawv ntawm 55% tso tawm ntawm cov tshuaj hormones, thiab cov piam thaj teb poob mus rau 18%. Cov kev kawm tau muab cov khob cij nrog mis nyuj, thiab tom qab noj cov zaub mov, AI tau nce mus rau 67%, thiab GI tseem zoo li qub, uas tsis ua rau dhia hauv cov ntshav qab zib. Pasta nrog mis nyuj muab 300% ntawm cov tshuaj hormone tso tawm, thiab qab zib yuav tsis hloov. Raws li qhov tshwm sim, nws tau txiav txim siab tias lub cev muaj qhov sib txawv rau cov kua mis thiab cov khoom uas muaj nws.
GI rau cov khoom noj siv mis
Nws tsim nyog xav tias qhov ntsuas glycemic ntawm cov khoom noj siv mis muaj ntau yam. Koj tuaj yeem pom qhov no yog tias koj ua tib zoo saib ntawm cov lus qhia hauv daim duab hauv qab no.
Qhov tseem ceeb! Qee zaum cov roj cov ntsiab lus ntawm cov khoom siv mis nyuj cuam tshuam rau GI thiab AI, yog li ua tib zoo saib xyuas qhov feem pua ntawm cov rog.
Cov khoom noj khoom haus: glycemic Performance index thiab calories
Cov ntsiab lus rog kuj txiav txim siab cov ntsiab lus calorie ntawm cov khoom, qhov no tseem ceeb tshwj xeeb rau cov khoom siv mis nyuj. Lawv nyob ntawm GI thiab AI. Yog li, piv txwv li, qee hom cheese tuaj yeem nqus tau mus txog 98.9% yam tsis tau nce qib qab zib los ntawm ib gram:
- Suluguni.
- Cheese.
- Adyghe.
- Mozzarella.
- Ricotta.
- Hard cheese.
Cov cheeses, taum paj thiab feta cheese muaj roj thiab GI siab. Ntau yam nyob ntawm hom kev ua, additives thiab txoj kev npaj.
