Cov lus qhia ntawm cov khoom siv glycemic ntawm cov khoom: peb tsim cov khoom noj kom zoo rau poob phaus

Dab tsi yog thiab lub ntsiab ntawm Glycemic Performance of Products (GI) yog noj, txhua tus neeg ncaws pob thiab tsis tas yuav tsum paub. Kev Ntsuas GI - thawj, uas ua rau kev noj haus rau qhov hnyav, qhov hnyav nce, kev kawm ntau dua. Yuav kom nkag siab txog tag nrho cov subtleties yuav pab tau lub rooj ntawm cov vevxais ntsuas ntawm cov khoom thiab cov tswv yim ntawm tus kws qhia noj haus.

Chemistry hauv peb lub cev: peb txheeb xyuas qhov nqis ntawm GI rau ntawm cov txee

Txhua qhov khoom noj khoom haus - muab nws ua tiav ib qho, zaub mov noj - muaj qee yam qab zib (piam thaj). Txawm cov nqaij, cov nqaij nruab deg thiab cov zaub mov nyiam zaub qhwv noj zaub muaj ib qho kev pab me me. Qhov tshuaj ntsuam glycemic kom meej meej qhia tau hais tias cov zaub mov noj li cas nyob rau theem ntawm cov ntshav qab zib. Lub rooj ntawm glycemic indices pab hauv qhov tseeb muab tso rau ntawm lub chaw muag khoom noj rau ib tus neeg noj qab nyob zoo thiab ib tug kab mob, qhov twg tswj cov piam thaj hauv lub cev yog qhov tseem ceeb heev.

High glycemic Performance index ntawm cov khoom

GI ntawm cov khoom tshaj 70 yog suav tias yog siab. Qhov no txhais tau hais tias cov khoom noj uas tau nkag hauv plab yog incredibly sai sai, thiab cov ntaub so ntswg ntawm lub cev tam sim ntawd tau txais ib qho loj ib zaug tshuaj qabzib. Dab tsi 's tsis ncaj ncees lawm? Rau diabetics xws li jumps ntawm qab zib yog unacceptable thiab ua rau loj txim. Rau ib tus neeg noj qab nyob zoo, ib txwm noj cov khoom noj khoom haus nrog ib tus GI siab yog ib qho guarantee tshaj rog rau ntawm lub plab, lub pov thawj thiab txhua qhov ntawm lub cev. Ib qho piv txwv ntawm cov neeg nyiam noj mov nrog GI siab yog neeg Mis Kas chew burgers, fries thiab lwm cov khoom noj ceev. Koj puas tau muab khoom qab zib thiab mucks tso? Tau kawg tsis. Txhua yam yuav tsum nyob hauv kev nplij siab thiab hauv kev zoo. Yog li, ua ntej intensive kev cob qhia thiab tom qab kev ntaus kis las sports noj tshwj xeeb tuav nrog lub ntsuas kev ntsuas ntawm qhov kev ua lag luam glycemic. Qhov no yog ib hom kev ua kom muaj zog ntawm cov leeg thiab ua kom lub cev muaj zog zog, uas, thaum lub caij ua exercise, noj qabzib! Zoo, ib spoonful ntawm zib mu nyob rau hauv thaum sawv ntxov tsuas yuav pab tau. Yog li dab tsi 's txaus ntshai ntawm cov khoom nrog lub siab glycemic Performance index? Thaum cov khoom noj xws li nkag mus rau hauv plab, qhov teeb liab ua rau xa mus rau qhov txiav li ntawm txoj kev ua tshuaj lom neeg: "Peb muaj ntau hom qab zib! Peb yuav tsum rov qab ua haujlwm dua! ". Cov qog hlwb tshwj xeeb ntawm cov txiav txiav pib tsim cov tshuaj insulin ntau - ib qho kev ntsuas ntawm cov piam thaj hauv cov ntshav. Thiab tom qab ntawd ces cov tshuaj insulin thauj cov piam thaj hauv txhua lub cev nqaij daim tawv mus pub, noj khoom txom nyem ntau hauv qhov chaw cia - hauv cov kab uas muaj rog hauv lub plab. Tsis tas li ntawd, nquag thiab tas li noj khoom noj khoom haus nrog GI saum toj no 70 ua rau "hnav" ntawm qhov txiav thiab kev loj hlob ntawm cov ntshav qab zib, lwm yam kab mob ntawm lub cev thiab qhov system digestive.

Kev noj zaub mov uas tsis muaj teebmeem glycemic ntawm cov khoom tsis ua rau poob phaus.

Cov ntaub ntawv ntawm glycemic indexes ntawm cov khoom uas muaj lub siab xyuas

Cov Hnub	146
Nplej dawb khob cij	136
Mov noodles	131
Npias	110
Shortbread kua nplaum uas	106
Watermelon	103
Ntshiab qab zib	100
Ci qos yaj ywm	95
Buns Fabkis	95
Buns rau hamburgers	92
Spaghetti thiab macaroni los ntawm hmoov nplej	90
Instant mov porridge	90
Paj kws	85
Qos yaj ywm chips	80
Puree	80
Fanta, sprite, cola thiab qab zib dej qab zib	75
Wafers	75
Airy qab zib nplej	75
Melon, taub dag	75
Pej xeem	71
Dumplings, mov, pineapple, semolina, jam, pob kws, hnab looj tes	70
Txiv tsawb, melon	70
Pob kws porridge	70
Qos yaj ywm uas tsis tau hau tawv	70
Pearl barley	70
Halva	70

Nruab nrab thiab qis glycemic index ntawm cov khoom

Qhov kub txhais rau kev tswj qhov nyhav yog zaub mov raws li khoom nruab nrog GI (sib npaug li 40-70). Cov khoom noj xws li cov txiv hmab txiv ntoo, txiv hmab txiv ntoo, zaub, pasta, qhob cij los yog cov hmoov nplej, kua zaub, kaus poom, ice cream, fritters, yoghurts. Tsuas yog qhov no, qhov no yog kev noj qab haus huv ntawm kev noj qab haus huv ntawm qeeb carbohydrates, uas yog khaw rau lub sijhawm ntev thiab tusyees ua kom tiav lub cev nrog lub zog tsim nyog. Kev noj zaub mov zoo yog los ntawm cov khoom siv nrog GI nruab nrab. Yuav kom tsis txhob sau txhua yam tso cai, hauv qab no yog ib lub rooj ntawm cov khoom uas muaj qhov qis thiab nruab nrab glycemic index.

Cov lus ntawm cov khoom uas muaj qhov nruab nrab ntsuas glycemic

Hmoov nplej	69
Croissant los yog bagel	67
Muesli nrog cov txiv hmab txiv ntoo qhuav	65
Oat porridge nyob rau hauv dej sai	65
Dub khob cij	65
Qos yaj ywm "nyob rau hauv Uniform", boiled nyob rau hauv daim tawv nqaij	65
Semolina	65
Cov kua txiv kab ntxwv	65
Raisins	64
Beetroot beetroot	63
Pancakes ua los ntawm hom qoob mog hmoov	62
Pizza nrog txiv lws suav thiab cheese (cov roj tsawg)	60
Dawb mov	60
Mayonnaise khw	60
Yačka	60
Sweetener	59
Oatmeal ncuav qab zib	55
Mango	55
Yoghurt qab zib	52
Mis nyuj khov plombir	52
Buckwheat	50
Xim av txhuv	50
Macaroni los ntawm hmoov nplej tseem	50
Nqaij npuas	50
Ntses cutlets	50
Oatmeal porridge	49
Nyob kas poom	48
Txiv hmap thiab kua txiv hmab txiv ntoo	48
Qe qaib	48
Cov kua txiv puv luj	46
Mov ci nrog bran	45
Lentils	44
Nyob kas poom	44
Taum	42
Grapes	40
Tshiab peas	40
Mam ua ntej	40
Kua kua txiv	40
Cov kua txiv kab ntxwv	40
Taum	40
Scherbet	40
Crab nrog	40
Nqaij nyuj	40

Qis GI (5-40) muaj nyob hauv nqaij nruab deg, nqaij, txiv hmab txiv ntoo tshiab thiab zaub, zaub ntsuab. Los ntawm txoj kev, glycemic Performance ntawm iab chocolate "Brut" 70% ntawm cocoa yog tsuas yog 30, yog li koj yuav tsis nyob twj ywm yam tsis muaj cua. Puas yog nws ua tau kom noj cov zaub mov uas tsis tshua pom muaj zog glycemic? Hauv ntu - yog, ib nrab - tsis muaj. Xab npum los ntawm cov khoom noj los ntawm cov khoom uas muaj qis thiab nruab nrab GI, koj yuav ua tiav ntev-nce lawm. Raws li kev noj haus xwb rau cov khoom siv nrog GI hauv qab 40 - tua lub cev. Xws li kev noj haus ua rau lub depletion ntawm lub zog reserves, qhov kev nyuab siab tsis tu, ceev qaug zog, tsis muaj zog. Nyob rau hauv lub literal siab - lub hlwb ua haujlwm heev. Tom qab tag nrho, qabzib yog qhov tseemceeb ntawm lub hlwb kev noj haus. Qhov phem tshaj plaws uas ua rau cov khoom noj txom ncauj uas ua rau muaj qhov qis qis globcemic yog ib qho mob qis qis, uas nws tsis yooj yim. Cov kev cai lij choj nrawm rau ntev ntev tsuas pom nyob rau hauv kev saib xyuas ntawm ib tus kws kho mob nrog txhua hnub ntawm cov vitamins, omega-3 fatty acids thiab lwm yam bioactive complexes kom muaj kev ua neej zoo.

Cov ntaub ntawv ntawm glycemic indexes ntawm cov khoom uas muaj qis dua

Ntses nrog	38
Qus nplej	35
Kua, plum, tshiab apricot	35
Cov rog tsawg tsawg	35
Grenades	35
Kom qhuav	35
Peaches	35
Celery	35
Nqaij qaib	30
Raw beets thiab carrots	30
Chickpeas	30
Qij, dos	30
Tsev Khaub Ncaws	30
Txiv lws suav	30
Cherry	30
Mandarin	30
Dub qhob noom xim kasfes 70% cocoa	30
Sausages	28
Soybean	25
Raspberry	25
Strawberry, currant	25
Fructose	20
Fresh peanuts	20
Walnut Walnut	15th
Dib	15th
Txiv ntseej	15th
Nceb	15th
Cabbage	10
Zaub xam lav nplooj, lettuce	10
Avocado	10
Tshiab thiab qhuav tshiab tshuaj ntsuab	5
Mussels, shrimps	5
Ntses	0

Lub rooj ntawm cov vev xaib ntawm cov khoom siv yog ib qho kev pab ncaj qha rau qhov hnyav poob qis nrog qhov tsis xis nyob rau hauv lub cev. Kuaj koj cov khoom noj, kho cov khoom noj rau calorie ntau ntau thiab BJU - yuav ua li cas, nyeem ntawm no . Ntxiv kev qoj, khiav thiab txaus siab rau kev ua haujlwm, kev noj qab haus huv lub cev!