Rau khoom noj kom zoo yog tsim nyog los xav txog lub glycemic Performance index zaub mov

Thaum kawg ntawm lub xyoo pua XX nws tau tsim ib tug system ntawm kev faib ntawm cov khoom nyob rau hauv cov ntshav qab zib theem thaum lub sij hawm tom qab haus ntawm ib tug khoom noj khoom. Yuav kom qhov no kawg, peb ua tswvcuab lub tswvyim ntawm "glycemic Performance index zaub mov." Nws qhia tus nqi ntawm cov kev nce rau hauv cov ntshav qab zib los ntawm kev noj cov khoom. Raws li tus txheej txheem feem ntau coj qabzib, nws Performance index yog 100.

Lub siab dua lub glycemic Performance index ntawm cov khoom noj, cov ntau dua cov ntshav qab zib nce tom qab thawj coj thiab ntau tsim mus rau hauv insulin. Qhov no lawm muab qab zib rau lub cev nqaij los siv nws, los yog tshaj roj nyob rau hauv tej qhov chaw ntawm lub cev raws li rog. Insulin kuj tsis pub cov hloov dua siab tshiab ntawm sau roj rau hauv qabzib, uas yog tam sim ntawd ua los ntawm lub cev. Qhov no mechanism ntawm tsub zuj zuj peb pub los ntawm peb pog koob yawg koob, thaum lub roj reserves nyob rau hauv cov ntaub ntawv ntawm tsis muaj as-ham tau ib tug guarantor ntawm cov ciaj sia taus nyob rau hauv nyuaj lub sij hawm ntawm tsis muaj zaub mov.

Tom qab ib tug ntse ntsia hlau loj zib theem yog tsis tsawg paus, yuav ua tau ib tug cuav lawm ntawm kev tshaib kev nqhis. Haus loj qhov ntau ntawm cov khoom muaj ib tug ncaj high glycemic Performance index yuav ua tsis tau tsuas yog lub unjustified kev xav ntawm kev tshaib kev nqhis, tab sis kuj nkoos txoj kev loj hlob ntawm hom II mob ntshav qab zib, mob taub hau, kiv taub hau, ntshav siab, rog thiab lwm yam kab mob.

Nyob rau tib lub sij hawm thaum noj ib ob peb khoom uas hais tias tau muaj ib tug uas tsis muaj glycemic Performance index, lub rov tshwm sim ntawm kev tshaib kev nqhis lawm ho ncua thiab tom ntej no noj mov koj yuav noj ib tug ntau tsawg. Yog li ntawd, nutritionists xav kom pib thaum sawv ntxov nrog ib tug ob peb cov tais diav ntawm no: cereals, zaub, tag nrho grain breads, qaub txiv hmab txiv ntoo, mis nyuj thiab lwm yam protein cov khoom, raws li zoo raws li fiber.

Lub glycemic Performance index zaub mov txawv nyob ntawm seb cov neeg kawm ntawv ntawm kev noj. Piv txwv li, zaub nyoos muaj cov duab no yog qis tshaj siav (nyoos carrots - 35, hau - 85). Txiv hmab txiv ntoo thiab zaub yog zoo tshaj plaws noj nrog daim tawv nqaij - nws muaj tsuas yog tus fiber, uas slows cia cov ndlwg ntawm zib mus rau hauv cov ntshav, txo lub zuag qhia tag nrho glycemic Performance index zaub mov los yog ib pluag mov raws li ib tug tag nrho.

Nrog ua degree ntawm cov khoom milling tsub kom nws glycemic Performance index: buns ntawm high-qib hmoov - 95, khob cij dawb los ntawm hmoov ntawm thawj qib - 70, wholemeal - 50, Whole Wheat bran - 35. Vim li no, feem ntau cov pluas noj muab heev dua lwm yam siv hmoov khoom los tsawg-qib hmoov.

Rau ntau tus neeg, nws yog ntshaw kom siv cov khoom uas tsis muaj glycemic Performance index. Tom qab lawv txais tos ib tug qeeb assimilation khoom thiab ib tus sawv thiab lub caij nplooj zeeg nqi ntawm zib nyob rau hauv cov ntshav. Qhov no pub rau me me tag nrho caloric kom tsawg tsis xav tias kev tshaib kev nqhis, muaj ceeb thawj tswj thiab tsis txhob tsub zuj zuj ntawm fatty deposits. Yuav kom pab dab tsi rau qhov kev xaiv no, koj yuav tsum tau ib lub rooj. Lub glycemic Performance index yog feem ntau muab faib ua peb pawg:

• Tsis tshua muaj - mus txog rau 40.
• Medium - los ntawm 41 mus 70.
• High - ntau tshaj 71.

Koj yuav tsum nco ntsoov: qhov ntau muaj roj, protein thiab fiber, lub qis lub glycemic theem khoom. Protein khoom, cov acid thiab cellulose yuav qeeb npaum li cas glucose nyob rau hauv cov ntshav khiav, uas thiaj li tag nrho cov glycemic theem noj mov thiab yog li kho kev noj haus.