Koj twb paub tias tag nrho cov zaub mov muaj lawv cov calorie ntsiab lus. Tsis tas li ntawd, nws tseem ceeb ntxiv uas yuav tsum tau muab coj los rau hauv tus account thaum xaiv zaub mov, noj qab nyob zoo - cov Glycemic Performance Index (GI). Muaj cov khoom noj uas muaj cov vevxais loj thiab qis qis. Thawj, tau nkag rau hauv lub cev, ua haujlwm sai, txhawm rau theem ntawm cov ntshav qab zib hauv cov ntshav. Qhov no, nyeg, muab ib lub teeb liab rau qhov txiav rau qhov tso tawm ntawm cov tshuaj insulin, uas tseem yuav ua rau lub zog tsis siv mus ua rog. Qhov no yog li cas ntau daim npog rau ntawm ob sab thiab lub plab. Ua ntej tshaj, GI siab tau pom nyob rau hauv cov khoom uas muaj hmoov txhuv nplej siab thiab cov suab thaj: cov khoom ci, cov ncuav ci, cov qhob cij dawb, muesli, chips thiab lwm yam yooj yim carbohydrates.
Ntau heev coj cov khoom noj khoom haus nrog cov qis glaucemic. Lawv ua tiav los ntawm lub cev qeeb heev, yog li ntawd, qab zib nyob rau hauv cov ntshav ua tsis nce, thiab yog li insulin tsis tuaj yeem ncua txhua yam. Xaiv cov khoom noj khoom haus zoo tshaj plaws, koj yuav tsum paub txog ntawm lawv muaj ceev carbohydrates, thiab yog qeeb. Kev yoojyim, yooj yim assimilated carbohydrates pab tiv thaiv kom txhob mob ntshav qab zib, rog thiab lwm yam mob loj. Qhov laj thawj yog tias cov theem ntawm cov ntshav qab zib nyob hauv cov ntshav ua rau lub cev ntas ntxov thiab cov nqaij ntawm lub cev, uas tej zaum kuj tau txais cov kev ua tsis ncaj.
Cov khoom noj twg muaj tsawg tus glycemic index?
Tsom ntsoov rau ntawm GI, koj tuaj yeem tsis tsuas txo kev pheej hmoo ntawm ntau cov kab mob, tab sis kuj poob phaus. Txawm li cas los xij, yog tias koj tsis xis nyob txhua lub sij hawm los laij cov kev ua tau zoo ntawm ib yam khoom, nws txaus los soj ntsuam ntau txoj cai yooj yim:
- Noj ntau cov zaub tshiab thiab txiv hmab txiv ntoo . Feem ntau cov txiv hmab txiv ntoo thiab zaub khoom noj (nrog rau cov tsis tshua muaj kev zam) muaj tsawg kawg nkaus ntawm cov carbohydrates. Tsis tas li ntawd, ib feem tseem ceeb ntawm cov suab thaj nyob rau hauv cov txiv hmab txiv ntoo yog nthuav tawm nyob rau hauv daim ntawv ntawm fructose, uas tsis nce suab thaj nyob rau hauv cov ntshav.
- Txwv kev siv cov hauv paus zaub . Qos yaj ywm, parsnips thiab lwm cov qoob loo cov qoob loo yog nplua nuj nyob hauv starch, uas yog digested sai dua li niaj zaus qab zib. Txoj cai no tsis siv rau carrots, uas muaj ntau cov fiber, txo nws cov GI.
- Critically xaiv cov khoom uas muaj cov ntsiab lus ntawm polysaccharides . Nws tsis tas yuav tsis kam qhob cij thiab ci, nws yog qhov txaus xaiv cov uas lawv tau ua los ntawm wholemeal hmoov. Tib yam yuav hais tau txog cov nplej zom. Qhov feem ntau tseem ceeb ntawm lawv yog cov hom qoob mog.
- Muab qhov preference to fiber . Nws yog qhov zoo tshaj plaws los siv cov tshuaj ua muaj fiber ntau , uas ua rau txoj kev zom cov khoom noj. Nws pom muaj nyob hauv yuav luag txhua yam khoom noj khoom haus, cov zaub tshiab, cov txiv ntoo hauv ntsuab thiab feem ntau cov txiv hmab txiv ntoo. Muab qhov tseem ceeb rau cov khoom siv li no, koj tsis tuaj yeem txhawj txog roj (cholesterol), raws li cov roj muaj peev xwm ntes tau nws, tsiv raws cov hnyuv.
- Abstain los ntawm cov zaub mov qab zib . Ntawm chav kawm, nws tsis yog yuav tsum tau tag nro lub qab zib, tab sis sim
noj nws li tsawg tsawg li sai tau, preferring ntau ntau hom: zib mu, kozinaki, halva, Berry jelly, lwm yam zoo li
Raws li koj tau pom, daim ntawv teev cov khoom muaj carbohydrates uas muaj cov voj voog uas tsis tshua pom muaj glycemic yog qhov loj thiab ntau yam. Qhov xaus ntawm cov kws kho mob tshwj xeeb yog tsis txaus ntseeg: xaiv "carbohydrates zoo", koj yuav tsis tau tshem tawm cov khoom noj uas muaj npliag, tiam sis koj tuaj yeem tau zoo los ntawm ntau qhov kev hem thawj rau kev noj qab haus huv thiab lub cev. Yog tias koj noj cov khoom noj uas muaj qis gllycemic, txawm tias kev noj haus los kho qhov nyhav no yuav tsis tau. Lub cev nws tus kheej yuav pib haus cov roj reserves uas ib zaug tso tawm.