Glycemic Index Diet yog dab tsi, Yuav Ua Li Cas? Qauv Ntawv Qhia

kev noj zaub mov glycemic index, Nws yog ib qho khoom noj uas tsim los kom poob phaus raws li cov ntshav qab zib. Cov glycemic Performance index thiab glycemic load yog tus nqi tsim nyog los tiv thaiv cov ntshav qab zib kom nce hauv lub cev.

Glucose yog lub hauv paus ntawm lub zog ntawm lub cev. Nws yog siv los ua roj los ntawm lub hlwb, cov leeg thiab lwm yam kabmob. Glucose yog teem rau ntawm 100 thiab tag nrho cov zaub mov raug ntsuas rau qhov qhab nia no. 

Lub hom phiaj ntawm kev noj zaub mov no yog kom txo cov ntshav qab zib thiab tswj lub plawv kom pab tswj qhov hnyav. Nws pab kom poob phaus thaum tswj cov glycemic Performance index, cholesterol thiab triglyceride hauv cov ntshav.

Cov piam thaj hauv ntshav siab yog txuas rau kev noj qab haus huv xws li ntshav qab zib, kab mob plawv, thiab rog rog. Lub hom phiaj tseem ceeb ntawm kev noj zaub mov no yog pab tiv thaiv ntshav qab zib los ntawm kev tswj kev tshaib plab.

Carbohydrates thiab starchy zaub mov nce ntshav qab zib. Hauv qhov sib piv, zaub, txiv hmab txiv ntoo thiab cov nplej tag nrho khaws cov ntshav qab zib kom tswj tau thaum ua rau koj tshaib plab tom qab.

Kev poob phaus nrog kev noj zaub mov glycemic index Kev pheej hmoo ntawm ntshav qab zib thiab kab mob ntev yog txo.

Glycemic Performance index (GI), cais cov khoom noj uas muaj carbohydrates uas nce ntshav qab zib. Maj mam zom cov carbohydrates zoo nyob rau hauv qis glycemic Performance index thiab ua kom koj puv sijhawm ntev. Cov carbohydrates tsis zoo muaj qhov ntsuas glycemic siab.

Lub glycemic Performance index sib txawv raws li kev ua zaub mov. Piv txwv li; Cov kua txiv hmab txiv ntoo muaj qhov ntsuas glycemic siab dua li cov txiv hmab txiv ntoo. Qos yaj ywm mashed muaj qhov ntsuas glycemic siab dua li cov qos yaj ywm ci.

Cov zaub mov ua noj kuj nce glycemic Performance index. Cov nplej siav muaj qhov ntsuas glycemic siab dua li cov nplej zom nyoos.

Yog li, nws yuav tsum paub tias glycemic Performance index ntawm cov zaub mov cuam tshuam li cas rau cov ntshav qab zib.

Cov yam ntxwv cuam tshuam rau zaub mov Glycemic Index

Muaj ntau ntau yam uas tuaj yeem cuam tshuam tus nqi glycemic ntawm cov zaub mov lossis tais diav, suav nrog:

Hom qab zib nws muaj

Muaj kev ntseeg yuam kev tias txhua cov suab thaj muaj qhov ntsuas glycemic siab. Lub glycemic Performance index ntawm cov suab thaj nyob ntawm 23 rau fructose rau 105 rau maltose. Yog li, cov zaub mov glycemic Performance index nyob ntawm ib feem ntawm hom qab zib nws muaj.

Cov qauv ntawm cov hmoov txhuv nplej siab

Starch yog ib qho carbohydrate uas muaj ob lub molecules - amylose thiab amylopectin. Amylose yog ib qho nyuaj rau zom, hos amylopectin yog yooj yim digested. Cov khoom noj uas muaj cov ntsiab lus amylose ntau dua muaj qhov qis glycemic Performance index.

carbohydrate

Kev ua cov txheej txheem xws li kev sib tsoo thiab dov cuam tshuam cov amylose thiab amylopectin molecules, ua kom cov glycemic Performance index. Feem ntau, cov zaub mov ua tiav muaj glycemic Performance index siab dua.

Cov khoom noj muaj pes tsawg leeg

Ntxiv cov protein lossis rog rau pluas noj tuaj yeem ua rau qeeb qeeb thiab pab txo qis glycemic teb hauv pluas noj.

Txoj kev ua noj

Kev npaj thiab kev ua noj ua haus cuam tshuam rau glycemic Performance index. Feem ntau, qhov ntev ntawm cov zaub mov siav, nws cov suab thaj sai dua thiab nqus tau, yog li ua kom nws cov glycemic Performance index.

Kev loj hlob

Unripe txiv hmab txiv ntoo muaj complex carbohydrates uas tig mus rau hauv qab zib raws li cov txiv hmab txiv ntoo ripens. Lub ripening ntawm txiv hmab txiv ntoo nce nws glycemic Performance index. Piv txwv li, txiv tsawb tsis tau siav muaj qhov ntsuas glycemic ntawm 30, thaum lub txiv tsawb siav muaj qhov ntsuas glycemic ntawm 48.

Cov neeg uas ua raws li kev noj zaub mov glycemic Performance index;

- Nws tuaj yeem poob phaus hauv txoj kev noj qab haus huv.

 - Los ntawm kev noj zaub mov zoo, nws tswj hwm nws txoj kev noj qab haus huv.

 - Khaws cov piam thaj hauv ntshav raws li ib feem ntawm txoj kev npaj kho mob ntshav qab zib.

Kev poob phaus nrog Glycemic Performance index tsawg

Raws li tau hais los saum toj no, glycemic Performance index ntawm cov khoom noj yog cais raws li lawv cuam tshuam cov ntshav qab zib li cas. Cov khoom noj muaj txiaj ntsig zoo rau cov ntshav qab zib. Yog li ntawd, cov qib carbohydrate uas cov zaub mov muaj yog ntsuas los ntawm 0 txog 100.

Kev noj zaub mov glycemic indexTsis txhob noj cov zaub mov uas muaj glycemic siab. Cov zaub mov thiab dej qab zib nrog qhov ntsuas glycemic siab tau zom sai, yog li lawv nce ntshav qab zib sai heev.

Tom qab noj, lawv poob dheev. Cov zaub mov uas tsis muaj glycemic Performance index nyob hauv lub plab zom mov ntev dua. Yog li, lawv pab tswj kev qab los noj mov thaum poob phaus. Los ntawm kev ntsuas ntshav qab zib insulin tsis kam tiv thaiv lawv cov tsim.

Glycemic Index Kev Noj Qab Haus Huv thiab Kev Ua Si

Kev tawm dag zog nrog rau kev noj zaub mov yuav ua rau kom poob phaus. Ua ib qho kev tawm dag zog me ntsis rau 3 teev hauv ib lub lis piam.

Cov txiaj ntsig ntawm Glycemic Index Diet

Kev noj zaub mov glycemic index txo qhov kev pheej hmoo ntawm cov kab mob loj.

suav calories

Tsis tas yuav suav cov calories thiab txo qee qhov thaum noj zaub mov. Koj yuav tsum noj los ntawm kev tswj cov glycemic Performance index ntawm cov khoom noj. Koj tuaj yeem tsim cov zaub mov nplua nuj rau kev noj haus.

satiety

Cov zaub mov uas tsis muaj glycemic Performance index xws li txiv hmab txiv ntoo, zaub thiab cov nplej tag nrho ua rau koj puv sijhawm ntev vim lawv cov ntsiab lus fiber ntau.

slimming

Kev noj zaub mov glycemic index Nws pab kom poob phaus hauv nruab nrab thiab luv luv.

cov txiaj ntsig ntawm lub plawv

Qee cov kws tshawb fawb Kev noj zaub mov glycemic indexNws xav tias cov tshuaj txo cov roj (cholesterol) phem hauv cov ntshav thiab nce cov roj cholesterol zoo.

mob ntshav qab zib

Kev noj zaub mov glycemic index Nws yog ib qho tseem ceeb heev rau cov neeg uas xav tswj lawv cov ntshav qab zib. Cov zaub mov qis glycemic Performance index txo qhov kev pheej hmoo ntawm ntshav qab zib vim tias lawv khaws cov ntshav qab zib nyob rau tib theem.

Kev noj zaub mov tsis zoo ntawm Glycemic Index

Kev noj zaub mov glycemic index Nws tsis yog khoom noj khoom haus heev. Tsis muaj cov khoom noj uas muaj rog thiab qab zib tuaj yeem ua rau poob phaus.

qis glycemic Performance index Ua raws li koj cov zaub mov yuav nyuaj. Nws tsis tuaj yeem nrhiav glycemic Performance index qeb rau txhua yam khoom noj. Qhov no tuaj yeem ua rau tsis meej pem rau qee tus, vim tias tsis muaj glycemic Performance index ntawm cov zaub mov ntim.

Cov glycemic Performance index ntawm cov khoom noj yog siv tau thaum cov zaub mov noj ib leeg. Thaum noj nrog lwm cov khoom noj, qhov ntsuas glycemic yuav hloov. Yog li, kev kwv yees qhov ntsuas glycemic ntawm qee cov khoom noj tsis yooj yim.

Yuav noj dab tsi ntawm Glycemic Index Diet?

Kev noj zaub mov tsawg glycemic indexTsis tas yuav suav calories lossis taug qab macronutrients xws li protein, rog, thiab carbohydrates.

Kev noj zaub mov glycemic indexNws yog ib qho tsim nyog los hloov cov khoom noj uas muaj glycemic Performance index siab uas koj noj nrog rau lwm cov glycemic Performance index tsawg.

Muaj ntau yam zaub mov noj qab nyob zoo thiab muaj txiaj ntsig zoo xaiv los ntawm. Kev noj zaub mov tsawg glycemic indexThaum ua qhov no, koj yuav tsum tsim koj cov ntawv qhia zaub mov los ntawm cov khoom noj uas koj yuav xaiv los ntawm cov npe hauv qab no:

mov ci

Tag nrho cov nplej, multigrain, rye qhob cij

noj tshais cereals

Oats thiab bran flakes

txiv hmab txiv ntoo

Kua, strawberry, apricot, txiv duaj, plum, pear, kiwi, txiv lws suav thiab lwm yam

zaub

Carrots, broccoli, cauliflower, celery, zucchini thiab lwm yam

Starchy zaub

Qos yaj ywm qab zib, pob kws, boiled qos yaj ywm, lub caij ntuj no squash

mem tes

Lentils, chickpeas, taum, taum raum thiab lwm yam

Pasta thiab noodles

Pasta thiab noodles

mov

Basmati thiab brown mov

cereals

Quinoa, barley, couscous, buckwheat, semolina

Mis thiab mis nyuj khoom

Mis, cheese, yogurt, txiv maj phaub mis nyuj, soy mis nyuj, almond mis nyuj

Cov zaub mov hauv qab no muaj tsawg lossis tsis muaj carbohydrates thiab yog li tsis muaj glycemic Performance index nqi. Cov zaub mov no Kev noj zaub mov tsawg glycemic indexmuaj peev xwm tuav nws.

ntses thiab nqaij nruab deg

Salmon, trout, tuna, sardines thiab cws 

Lwm yam khoom siv tsiaj

Nqaij nyuj, nqaij qaib, yaj thiab qe

Ceev

xws li almonds, cashews, pistachios, walnuts, thiab macadamia ceev

Cov rog thiab roj

Txiv roj roj, butter thiab avocado

Tshuaj ntsuab thiab txuj lom

Xws li qej, basil, dill, ntsev thiab kua txob

Cov zaub mov twg tsis tuaj yeem noj ntawm glycemic Performance index noj?

Kev noj zaub mov tsawg glycemic indexTsis muaj dab tsi txwv tsis pub. Txawm li cas los xij, sim hloov cov khoom noj uas muaj GI siab nrog qis-GI hloov thaum twg ua tau:

mov ci

qhob cij dawb, bagel

noj tshais cereals

Instant oats, cereal

Starchy zaub

Fabkis fries, instant mashed qos yaj ywm

Tshuaj ntsuab

Mis nyuj thiab oat mis nyuj

txiv hmab txiv ntoo

dib liab

Cov khoom qab zib

Crackers, nplej ncuav mog qab zib, pretzels, pob kws chips

Khoom qab zib thiab lwm yam khoom ci

Pastries, scones, muffins, ncuav qab zib, waffles

Daim ntawv qhia zaub mov Glycemic Index

Kev noj zaub mov glycemic index Koj yuav tsum xaiv cov khoom noj uas tsis muaj glycemic Performance index thaum tsim cov ntawv qhia zaub mov nrog Yog tias koj yuav siv cov khoom noj GI siab, noj lawv nrog cov khoom noj GI tsawg kom sib npaug.

Cov ntawv qhia zaub mov tau muab ua piv txwv los muab tswv yim. Koj tuaj yeem hloov cov zaub mov ntawm cov ntawv qhia zaub mov nrog cov khoom noj sib npaug los ntawm kev saib xyuas tus nqi glycemic Performance index.

Daim ntawv teev cov glycemic Performance index

noj tshais

1 slices ntawm whole grain qhob cij

2 tablespoons txiv laum huab xeeb butter

1 khob kua txiv kab ntxwv

Khoom txom ncauj

1 feem txiv hmab txiv ntoo (pear)

Noj su

2 slices ntawm rye qhob cij

4 slices ntawm steak

Zaub xws li txiv lws suav, zaub qhwv, radishes

Khoom txom ncauj

1 daim ntawm cheese dawb

8 khob biscuits

1 medium txiv apples

Noj hmo

Ci ntses dawb

2 ci qos yaj ywm

Zaub xam lav nrog 1 tablespoon ntawm txiv qaub

1 lub tais ntawm yogurt rau khoom qab zib

Vim li ntawd;

Txhawm rau tswj ntshav qab zib Kev noj zaub mov glycemic index siv tau. Raws li nrog rau txhua txoj kev npaj noj zaub mov, nws yog ib qho tseem ceeb kom sab laj nrog kws kho mob ua ntej pib noj cov zaub mov no.