Zaum ntawm lub koom haum Harvard pom tau tias nyob rau hauv xws li cov kab mob xws li ischemic plawv kab mob thiab ntshav qab zib ntawm qib thib ob, lub luag hauj lwm loj yog ua si los ntawm glycemic index.
Glycemic Performance Index yog siv los piav qhia qhov tseeb ntawm cov kabmob carbohydrates hauv lub cev. Qhov no yog qhov taw qhia uas ntsuas qhov nyiaj ntawm cov ntshav qab zib nyob hauv cov ntshav, 2 xuab moos tom qab noj mov. Qab zib yog ntsuas rau ntawm 100-point scale. Vim li no, nws yog ib qho ua tau kom paub tias cov khoom uas muaj cov tshuaj lom ntau rau lub cev, thiab yam tsis siv los txo qhov hnyav thiab noj zaub mov zoo.
Kev noj haus, uas yog ntau ntau tham txog hnub no, yog tias ib tug neeg yuav tsum tau haus cov carbohydrates uas tsis cuam tshuam cov ntse nce nyob rau theem ntawm cov suab thaj thiab insulin nyob rau hauv cov ntshav. Vim noj cov zaub mov, ib tug neeg tiv thaiv qhov kab mob (ntshav qab zib, mob plawv) thiab txo qhov hnyav.
Ntsiab cai ntawm kev noj haus.
- Cov khoom uas muaj cov ntsiab lus qis ntawm glycemic yog maj mam thiab maj absorbed nyob rau hauv lub cev, uas yuav txo qhov ntse dhia hauv cov ntshav qab zib rau cov neeg mob ntshav qab zib, 1, 2 degrees.
- Kev noj zaub mov kom txo tau qhov hnyav no tsis cais kev siv cov carbohydrates hauv zaub mov (kws kho mob hauv lub ntiaj teb lub zej zog tau raug pov thawj tias neeg noj zaub mov yuav tsum muaj cov carbohydrates, vim lawv muab lub cev nrog 60% zog).
- Qhov kev noj haus no yog tsim los ntawm kev noj cov khoom noj khoom haus zoo, yog li lub cev yuav tsum tau noj tsawg zaus, thiab cov nqi ntawm cov khoom noj siv yog ntau dua.
- Noj cov zaub mov no yog ib qho kev txo ntawm cov khoom noj uas muaj roj ntau.
- Nws yog tsim nyog yuav tau noj ntuj thiab tag nrho, tiam sis tsis yog semi-tiav lawm thiab tiav cov khoom.
- Thaum noj zaub mov noj, kev siv cov zaub (hauv cov thooj av) muaj cov hmoov txhuv nplej siab, nrog rau cov txiv hmab txiv ntoo thiab legumes.
- Cov khoom noj muaj roj tsawg thiab cov khoom noj tsis zoo, zaub, txiv hmab txiv ntoo, legumes, buckwheat, cov nqaij ntshiv, tseem muaj cai noj zaub mov.
Mus rau kev noj haus.
Kev hloov mus rau kev noj haus yuav tsis yooj yim. Nws yog txaus los txwv cov ntsiab lus ntawm carbohydrates nrog ib tug loj glycemic Performance index. Nws muaj ob peb theem kev pom zoo rau kev hloov khoom noj rau:
- Nyob rau hauv lub tshais noj tshais koj yuav tsum qhia porridge - oatmeal, barley thiab bran.
- Noj cov khoom noj tshwj xeeb tshaj plaws los ntawm wholemeal, qaub mov paj thiab whole grains.
- Txwv kev siv cov tais diav uas muaj cov qos yaj ywm.
- Noj ntau dua cov txiv hmab txiv ntoo thiab zaub.
- Noj cov khoom qab zib ntawm cov txiv hmab txiv ntoo, nrog seasoned nrog Provencal hnav khaub ncaws uas muaj vinegar.
- Koj tuaj yeem muaj xws li pasta hauv kev noj haus.
Nco qab tias xws li kev noj haus yuav tsis ua mob rau lub cev, ua tsaug rau kev siv cov khoom noj uas muaj txiaj ntsim thiab nplua nuj nyob hauv cov vitamins thiab minerals. Kev noj haus no tsis cais kev siv cov carbohydrates thiab txo cov kab mob.