Sib tham nrog cov neeg uas tab tom saib lawv noj dab tsi, lub sij hawm yog ib qho kev qhia txog glycemic. Peb kuj hnov txog nws cov ntsiab lus qis thiab siab. Txog nws thiab tham hnub no.
Kev ntsuas glycemic yog hom tshuaj tiv thaiv ntawm cov piam thaj hauv cov ntshav tam sim no. Hauv lwm lo lus, nws yog ib qho qhia tau tias qhov kev hloov hauv qhov sib xyaw ntawm cov kua qab hauv cov ntshav. Li no, qhov ntau dua ntawm cov glycemic Performance index, cov insulin ntau yog tsim, uas txo cov theem ntawm cov suab thaj hauv cov ntshav thiab xa cov noj carbohydrates rau cov khw muag roj, uas peb tsis tsim nyog. Yog li ntawd, peb yuav tsom xam cov khoom uas tsim nyog yuav tsum tau xaiv, thiab leej twg yuav tsum tshaj tawm lub kev tawm tsam.
Carbohydrates nrog ib tus glycemic Performance index
Peb xav tau kev txhawj xeeb txog cov carbohydrates uas muaj kev txhim kho glycemic, tshwj xeeb tshaj yog rau cov neeg uas raug kev txom nyem los ntawm insulin insensitivity. "High" yog hu ua glycemic index ntawm ntau tshaj 70, "nruab nrab" los ntawm 45 txog 65 xyoos, thiab "qis" - tsis tshaj 39. Qab zib, txiv hmab txiv ntoo, txiv duaj, ncuav, thiab zib ntab yog cov khoom uas yuav tsum tau ntshai. Tom qab tag nrho, txhua leej txhua tus paub qhov tseeb tias qhov ntau koj haus cov qab zib, qhov ntau koj xav tau. Qhov no tau ntev lawm los ntawm tus kws kho mob nto moo ntawm Boston Children's Hospital, David Ludwig. Raws li nws txoj kev xav, tom qab absorbing zaub mov nrog ib tug glycemic Performance index, neeg rog noj 85% ntau dua cov khoom noj tshaj tom qab noj cov qis glaucemic.
Carbohydrates nrog cov qis glycemic yog qhov tseem ceeb vim tias lawv yog cov nplua nuj nyob rau hauv high fiber. Thiab peb yam tseem ceeb tshaj plaws - hnyav stabilization, txo cov suab thaj nyob rau hauv cov ntshav thiab normalization ntawm kev zom rau peb yog qhov tseem ceeb (saib lub rooj ntawm carbohydrates nrog ib tug glycemic index).
Tib cov piam thaj, qhov kev ntsuas ntawm glycemic ntawm 80 rau 90 tsis txaus rau txhua txhua hnub noj. Nco ntsoov xyuas cov ntawv sau rau ntawm cov khoom, thiab yog hais tias muaj cov lus qhia muaj nrog rau qhov xaus "-oz" nws yog qab zib. Qhov kos yog fructose, glycemic index ntawm uas tsis ntau tshaj 20. Feem ntau nws hloov los ntawm qab zib.
Nws yog qhov zoo tshaj plaws los muab cov zaub thiab txiv hmab txiv ntoo nrog ib qho qis qis globcemic. Ntau haiv neeg tsis muaj ntau, tab sis peb tab tom saib xyuas peb lub cev thiab kev noj qab haus huv. Ntsuab lub teeb nyob rau hauv peb cov cherry, grapefruit, lentils, taum, txiv qaub, txiv lws suav. Nws yog cov khoom siv nrog rau lawv cov glycemic index uas maj mam absorbed thiab ua tau txaus ntxiv lub zog ntawm peb lub cev ntev ntev. Qhov loj tshaj plaws, ceev faj ntawm pineapples, grapes, pob kws thiab watermelon, lawv muaj GI nyob rau theem nrog qab zib.
Cereals nyob rau hauv kev noj haus tseem ceeb heev. Tab sis grain yog ib grain ntawm noob, yog li ntawm no peb kuj xaiv xaiv. Yog li, glycemic index of cereals nws txawv ntawm 20 rau 90. Qhov "zoo tshaj" rau glycemia yog porridge, tsuas yog 20, raws li phom 40-50, oats 55-65, pob kws 70, thiab muesli ntawm 75 mus rau 85 xyoo.
Menus nrog ib tug glycemic index tsawg
Lub rooj teev cov npe ntawm cov khoom uas muaj qis dua GI, thiab, siv lawv, koj tuaj yeem faib ntau yam khoom noj. Muaj ntau yam zaub mov txawv hauv qab no.
- Casserole los ntawm courgettes rau rau (servings). Cov khoom xyaw: 2 zucchini, 3 qe, 3 tbsp. spoons ntawm bran, dos, ib nrab ib tug ua tau ntawm marinated nceb, spices, 1 teaspoon ntawm Kua cider vinegar. Kev npaj: nceb rau ib nrab ib teev nrog vinegar. Zucchini grate on ib tug loj grater thiab, squeezing lub kua txiv, ua ke nrog nceb. Muaj, dhau lawm, chop finely tws dos,
bran, spices thiab qe. Do thiab co nyob rau hauv ib lub microwave rau 15-18 feeb - Tais los ntawm ib tug barley (perlotto). Cov khoom xyaw: 0,5 kg ntawm Pearl barley, dos, ib nrab ib khob dawb qhuav caw, 1.5 l ntawm dej kub, 1.5 tbsp. spoons ntawm lws suav muab tshuaj txhuam, ntsev, kua txob, zaub. Kev npaj: soak lub barley rau 10 teev, ces yaug kom huv si. Fry lub finely tws dos, muab ib barley thiab sau nrog cawu cub. Tom qab nws evaporation, ntxiv diluted nrog lws suav muab tshuaj txhuam dej. Npaj rau me ntsis ntau tshaj ib teev. Tsis txhob hnov qab nws cov tshuaj ntsuab thiab cov txuj lom tom qab lub tais npaj.