Nws yog ib qho tseem ceeb rau cov neeg ncaws pob xav xav txog ntau yam thaum kos cov phiaj xwm khoom noj khoom haus kom raug. Tab sis satiety tseem yog ib qho teeb meem tseem ceeb hauv kev noj zaub mov zoo. Tsis muaj teeb meem npaum li cas koj sim txiav koj cov calories los ntawm kev siv cov yoghurts thiab zaub, ntxov lossis tom qab, kev tshaib plab hla txhua tus. Thiab kev liam yog qhov kev ceev ntawm cov zaub mov zom, uas ncaj ncaj rau ntawm qhov ntsuas xws li glycemic index.
Nws yog dab tsi?
Dab tsi yog glycemic index? Nws muaj ob lub ntsiab lus tseem ceeb. Ib qho xav tau rau tib neeg, uas txiav txim siab txog qib suab thaj hauv cov ntshav (cov neeg mob ntshav qab zib mellitus), qhov thib ob yog tsim nyog rau cov neeg ncaws pob. Lawv tsis muaj kev tsis sib nkag siab, lawv tsuas yog siv ntau qhov kev xav ntawm tib lub tswvyim.
Tshaj tawm, glycemic Performance index yog qhov piv ntawm cov piam thaj hauv cov khoom tawg rau qhov hnyav tag nrho ntawm cov khoom. Nws txhais li cas? Tias nrog qhov rhuav tshem cov khoom no, cov ntshav qab zib cov ntshav yuav hloov pauv, hauv lub sijhawm luv luv, uas yog, nws yuav nce ntxiv. Cov piam thaj ntau npaum li cas yuav nce nyob ntawm qhov ntsuas nws tus kheej. Lwm qhov ntawm glycemic Performance index yog qhov tseem ceeb rau cov neeg ncaws pob - tus nqi ntawm kev nqus ntawm cov zaub mov hauv lub cev.
Glycemic Performance index thiab mob ntshav qab zib mellitus
Ua ntej txiav txim siab nyob rau hauv kev nthuav dav glycemic Performance index hauv khoom noj khoom haus, cia delve rau hauv keeb kwm ntawm qhov teeb meem. Qhov tseeb, nws tau ua tsaug rau ntshav qab zib hais tias qhov ntsuas no thiab cov zaub mov uas muaj glycemic siab tau txheeb xyuas. Txog rau thaum xaus ntawm lub xyoo pua puv 19, nws ntseeg tias tag nrho cov khoom noj uas ua rau cov khoom noj carbohydrate ua rau muaj ntshav qab zib ntau ntxiv hauv cov ntshav qab zib. Lawv tau sim thov kev noj zaub mov keto rau cov neeg mob ntshav qab zib, tab sis pom tias muaj rog, thaum hloov mus rau cov carbohydrates, ua rau muaj kev cuam tshuam zoo heev hauv cov suab thaj. Cov kws kho mob tau tsim cov zaubmov noj zoo raws cov kev hloov pauv ntawm carbohydrate uas pab tswj cov ntshav qab zib kom tsawg. Txawm li cas los xij, cov phiaj xwm pluas noj no tsis tau muaj txiaj ntsig thiab tau txais txiaj ntsig zoo ntawm tus kheej. Qee lub sij hawm diametrically rov qab rau qhov xav tau.
Tom qab ntawd cov kws kho mob tau txiav txim siab xam tias muaj ntau hom carbohydrates cuam tshuam txog ntshav qab zib li cas. Thiab nws tau muab tawm tias txawm tias cov carbohydrates yooj yim tshaj plaws muaj qhov sib txawv ntawm qhov nce hauv qab zib. Nws yog txhua yam hais txog "ncuav cij calories" thiab tus nqi ntawm kev xaus ntawm qhov khoom nws tus kheej.
Lub cev ceev dua tuaj yeem rhuav tshem cov zaub mov, qhov dhia ntau dua hauv qab zib yog pom. Raws li qhov no, dhau 15 xyoo, cov kws tshawb fawb tau sau cov npe khoom lag luam uas tau muab cov nqi sib txawv rau cov nqi ntawm kev nqus. Thiab vim tias tus lej suav ib leeg rau ib tus neeg, lub ntsiab lus nws tus kheej tau ua tus txheeb ze. Cov kua nplaum (GI -100) raug xaiv ua qauv. Thiab nyob rau hauv kev sib raug zoo rau nws, tus nqi ntawm assimilation ntawm cov zaub mov thiab theem ntawm nce hauv cov ntshav qab zib tau txiav txim siab. Niaj hnub no, ua tsaug rau cov kev nce qib no, ntau hom 1 thiab 2 mob ntshav qab zib tuaj yeem nthuav dav lawv cov zaub mov noj ntau dua los ntawm kev siv cov khoom noj nrog qhov glycemic index tsawg.
Nco tseg: Lub glycemic Performance index muaj qhov txheeb ze qauv, tsis yog vim lub sijhawm zom zaub mov txawv rau txhua tus neeg, tab sis kuj vim tias qhov sib txawv ntawm kev dhia hauv qab zib / insulin hauv tus neeg noj qab haus huv thiab cov neeg mob ntshav qab zib yog qhov sib txawv. Tab sis tib lub sijhawm, kev sib piv tag nrho ntawm lub sij hawm rau cov piam thaj tseem kwv yees li qub.
Tam sim no cia peb saib seb cov khoom noj uas muaj glycemic siab ntau cuam tshuam txog cov txheej txheem hauv lub cev hauv lub cev.
- Ib qho khoom lag luam (tsis hais txog qib GI) nkag mus rau hauv lub zom zaub mov. Tom qab ntawd, nyob rau hauv kev cuam tshuam ntawm cov enzymes digestive, ib qho carbohydrate tau tawg ua rau cov piam thaj.
- Cov kua nplaum nqus cov ntshav mus rau hauv cov ntshav, thiaj li ua rau muaj ntshav qab zib ntau ntau... Muaj piam thaj hauv cov ntshav ua rau cov ntshav tuab thiab qhov cuam tshuam ntawm kev thauj mus los ntawm oxygen los ntawm cov leeg ntshav thiab cov hlab ntsha. Txhawm rau tiv thaiv qhov no, txoj cai txiav ua ntej zais insulin.
- Cov tshuaj insulin yog qhov kev thauj mus los. Nws lub luag haujlwm tseem ceeb yog qhib cov hlwb hauv lub cev. Thaum nws "perforates" cov cell, qab zib ntshav saturates lub hlwb uas raug kaw rau cov zaub mov zoo. Piv txwv, cov leeg nqaij, cov roj ntsha glycogen thiab cov rog rog. Qab Zib, vim nws cov qauv, nyob hauv lub xias thiab oxidized nrog kev tso tawm ntawm lub zog. Ntxiv mus, nyob ntawm qhov chaw, lub zog muab tshuaj rau hauv cov khoom tsim nyog rau lub cev.
Yog li, ntau dua qhov glycemic Performance index ntawm cov khoom, "sweeter" cov ntshav ua rau hauv lub sijhawm luv. Qhov no nyeg cuam tshuam txog qib ntawm cov kua dej tso pa tawm. Ntxiv peb cov xwm txheej yog ua tau:
- Lub cev daws teeb meem nrog cov piam thaj ntau ntxiv, insulin thauj zog los ntawm lub hlwb. Ntxiv mus, vim yog qhov muag meej meej, cov tshuaj insulin siab ua rau ploj mus ntawm satiety. Raws li qhov tshwm sim, tus neeg tau rov tshaib plab.
- Lub cev daws teeb meem nrog cov qab zib ntau ntau, tab sis qib ntawm cov tshuaj insulin tsis txaus rau kev thauj mus los tiav. Raws li qhov tshwm sim, ib tus neeg muaj kev noj qab haus huv tsis zoo, "qab zib hangover", qeeb hauv cov metabolism, txo qis hauv kev ua haujlwm muaj peev xwm - ua rau qaug zog.
- Cov tshuaj insulin tsis txaus rau cov txheej txheem ntshav qab zib. Raws li qhov tshwm sim, koj xav tias tsis xis nyob - mob ntshav qab zib yog qhov ua tau.
Rau cov khoom noj uas muaj glycemic index tsawg, yam yog qhov yooj yim me ntsis. Cov piam thaj nkag mus rau hauv cov ntshav tsis yog ua kom tawg thiab ciaj ciam, tab sis tusyees thiab hauv cov koob tshuaj me me. Vim li no, tus txiav ua hauj lwm zoo li niaj zaus, tso cov kua dej kom txog thaum nws yaj tag.
Raws li qhov tshwm sim, cov kev ua kom muaj zog (cov hlwb tseem qhib txhua lub sijhawm), lub siab xav txog lub sijhawm ntev, thiab lub siab glycemic load rau ntawm lub txiav. Thiab tseem muaj tus xwm txheej ntawm cov txheej txheem anabolic tshaj catabolic - lub cev yog nyob rau hauv lub xeev ntawm huab satiety, vim hais tias ntawm qhov uas nws tsis pom qhov kis ntawm kev rhuav tshem cov hlwb (txuas txuas catabolism).
Glycemic Performance index ntawm cov zaub mov (cov lus)
Los tsim cov phiaj xwm khoom noj khoom haus kom txaus uas yuav ua rau koj ua tiav cov nqaij pob qij txha tsis muaj kev tshaib plab thiab tib lub sijhawm tsis ua luam dej hauv cov rog dhau mus, nws yog qhov zoo dua los siv lub rooj ntawm glycemic index ntawm cov zaub mov:
| Cov khoom noj muaj carbohydrate | Glycemic Performance index | Cov khoom muaj protein ntau | Glycemic Performance index | Rog cov khoom | Glycemic Performance index | Npaj zaub mov | Glycemic Performance index |
| Cauj | 100 | Nqaij qaib fillet | 10 | Rog | 12 | Kib qos yaj ywm | 71 |
| Qab zib | 98 | Nqaij nyuj fillet | 12 | Sunflower roj | 0 | Ncuav Ncuav | 85-100 |
| Fructose | 36 | Soy khoom | 48 | Txiv roj roj | 0 | Jellied | 26 |
| Maltodextrin | 145 | Ntse | 7 | Linseed roj | 0 | Jelly | 26 |
| Syrup | 135 | Perch | 10 | Rog ua nqaij | 15-25 | Olivier zaub xam lav | 25-35 |
| Cov Hnub | 55 | Nqaij npuas sab | 12 | Fried zaub mov | 65 | Quav dej cawv | 85-95 |
| Txiv Hmab Txiv Ntoo | 30-70 | Qe dawb | 6 | Omega 3 rog | 0 | Txiv hmab txiv ntoo zaub nyoos | 70 |
| Oat groats | 48 | Qe | 17 | Omega 6 rog | 0 | Zaub xam lav | 3 |
| Mov | 56 | Goose qe | 23 | Omega 9 rog | 0 | Fried nqaij | 12 |
| Cov nplej xim av | 38 | Mis | 72 | Xibtes roj | 68 | Ci qos | 3 |
| Hloov cov mov | 70 | Kefir | 45 | Trans nqaijrog | 49 | Tsev cheese casserole | 59 |
| Cov khob cij dawb | 85 | Yogurt | 45 | Rancid rog | 65 | Pancakes | 82 |
| Cov nplej | 74 | Nceb | 32 | Txiv laum huab xeeb | 18 | Pancakes | 67 |
| Buckwheat lis | 42 | Tsev cheese | 64 | Txiv laum huab xeeb | 20 | Jam | 78 |
| Nplej nplej | 87 | Ntshav Puam | 32 | Kab Npauj | 45 | Rolled zaub | 1,2 |
| Hmoov nplej | 92 | Qaib keej | 18 | Kis mus | 35 | Nqaij npuas | 27 |
| Hmoov txhuv nplej siab | 45 | Nqaij qaib ceg | 20 | margarine | 32 | Pilaf | 45 |
Cov tais diav nrog qhov tsis muaj glycemic Performance index tuaj yeem npaj tau los ntawm cov khoom xyaw nrog qhov qis glycemic index. Ib qho ntxiv, kev ua kom sov ntawm cov rog thiab carbohydrates nce rau hauv cov ntshav qab zib cov ntshav, uas inevitably nce lub Performance index.
Nws puas tuaj yeem txiav txim siab glycemic Performance index tsis muaj qhov rooj?
Hmoov tsis zoo, ib lub rooj nrog cov khoom lag luam thiab lawv cov koog ntawm cov mov ci tsis yog ib txwm nyob ntawm. Cov lus nug tseem nyob - yog nws ua tau rau nws tus kheej txiav txim siab txog qib ntawm glycemic Performance index ntawm ib qho tais diav. Hmoov tsis zoo, qhov no tsis tuaj yeem ua tiav. Nyob rau hauv ib lub sijhawm, cov kws tshawb fawb thiab chemists tau ua haujlwm rau yuav luag 15 xyoo los sau ua lub rooj kwv yees ntawm glycemic index ntawm ntau cov zaub mov. Lub kaw lus qub koom nrog kev kuaj ntshav 2 zaug tom qab noj qee qhov ntawm carbohydrates los ntawm ib qho khoom lag luam. Tab sis qhov no tsis txhais tau hais tias koj yuav tsum muaj cov lus qhia glycemic index ntawm cov zaub mov nrog koj. Koj tuaj yeem ua qee qhov laij hnyav.
Ua ntej tshaj plaws, nws yog qhov tsim nyog los txiav txim siab lub suab thaj hauv cov khoom. Yog tias cov khoom lag luam muaj ntau tshaj 30% suab thaj, tom qab ntawv glycemic yuav tsawg kawg 30. Yog tias muaj lwm cov carbohydrates dhau li qab zib, nws yog qhov zoo dua los txhais GI ua cov ntshiab qab zib. Yog tias cov khoom qab zib tau siv nyob rau hauv cov khoom, tom qab ntawd los yog fructose (tib lub cev ntawm cov suab thaj hauv qab zib) los yog cov kev ua kom yooj yim tshaj plaws yog noj raws li lub hauv paus.
Ntxiv rau, koj tuaj yeem txiav txim siab qhov sib piv GI los ntawm cov ntsiab lus hauv qab no:
- Qhov nyuaj ntawm cov carbohydrates muaj nyob hauv cov khoom. Qhov ntau qhov hnyav ntawm cov carbohydrates, qhov qis dua GI. Qhov kev sib raug zoo tsis yog ib txwm tas, tab sis nws tso cai rau koj txheeb xyuas cov khoom noj nrog GI siab thiab zam kom tsis txhob noj.
- Lub xub ntiag ntawm cov mis nyuj nyob hauv cov nkauj. Mis nyuj muaj "qab zib mis", uas nce GI ntawm ib yam khoom los ntawm qhov nruab nrab li ntawm 15-20%.
Tus kwv tij GI tuaj yeem txiav txim siab sim. Ua li no, nws txaus kom paub tias ntev npaum li cas nws thiaj yuav tau txais kev muaj zog tshaib plab tom qab noj mov dhau los. Tom qab lub tshaib plab teeb tsa nyob rau hauv, qhov tsawg dua thiab ntau dua li tus insulin raug tso tawm, thiab yog li qis dua GI qib ntawm kev noj mov ua ke. Yog li, piv txwv, yog tias koj muaj kev tshaib plab tsis pub dhau 30-40 feeb tom qab noj mov, ces GI tus txheeb ze ntawm cov khoom lag luam muaj nyob hauv cov tais ntim tau nce siab heev.
Lus Cim: Qhov no yog hais txog kev noj zaub mov zoo ib yam thaum ntsuas cov nyiaj tsis txaus. Raws li koj paub, tib neeg lub cev yuav xis nyob yog tias cov khoom noj hauv calorie ntau nyob hauv thaj tsam ntawm 600-800 kcal.
Nws yog ib qho tseem ceeb kom nkag siab tias hom no ntawm kev txiav txim siab qhov glycemic index hauv cov zaub mov muaj feem cuam tshuam rau cov neeg ncaws pob xwb uas tsis nyob hauv theem ziab. Cov neeg raug kev mob ntshav qab zib mellitus lossis tus neeg uas nyob rau hauv lub ziab hnyav rau lub cev kom qhuav, nws yog qhov zoo dua los tseem siv cov ntxhuav kom tsis txhob ua rau koj lub cev muaj kev pheej hmoo tsis txaus.
Qhov tshwm sim
Yog li lub luag haujlwm dab tsi ua glycemic Performance index zaub mov ua si rau cov neeg ncaws pob? Nov yog txoj hauv kev los mus ua kom qhov metabolism sai, noj ntau, tab sis yeej ib txwm muaj kev pheej hmoo ntawm kev ua haujlwm hla lub txiav.
Kev noj ntawm cov khoom noj nrog lub siab glycemic Performance index yog qhov tseeb tsuas yog rau ectomorphs thaum lub sijhawm lub caij ntuj no nce phaus. Hauv lwm qhov xwm txheej, kev nce siab hauv qab zib yuav cuam tshuam tsis zoo rau kev noj qab haus huv nkaus xwb, tab sis kuj ua tau zoo thiab lub siab.
Raws li rau cov khoom noj uas muaj glycemic index tsawg, lawv lub plab zom mov nqa cov glycemic loj dua, hloov khoom noj rau lub cev ntau cov as-ham.
