Tshawb nrhiav vim li cas koj yuav tsum txiav txim siab tsis yog tsuas yog glycemic nkaus xwb tab sis kuj tseem yog qhov ntsuas insulin ntawm cov zaub mov thaum noj zaub mov. Tsis yog tsuas yog cov neeg mob ntshav qab zib, tab sis kuj yog cov neeg nyiam kev tawm dag zog yuav tsum paub txog cov tshuaj insulin thiab glycemic ntsuas ntawm cov zaub mov. Yog thawj lub tswv yim tau paub rau cov neeg mloog coob, tom qab ntawv cov tshuaj insulin tau qhia rau siv tsuas yog thaum kawg ntawm lub xyoo pua xeem. Muab qhov tseeb tias cov kws noj zaub mov tsis tshua siv nws, tsis yog txhua tus paub vim li cas cov tshuaj insulin ntsuas ntawm cov zaub mov yuav tsum raug coj mus rau hauv tus account ntawm kev noj haus. Nov yog qhov uas yuav tham txog hnub no.
Mechanism ntawm carbohydrate metabolism thiab insulin index
Txhawm rau kom nkag siab yooj yim dua cov ntsiab lus no txhais li cas thiab lawv siv rau dab tsi, nws yog qhov tsim nyog kom nkag siab cov txheej txheem ntawm cov zom zaub mov carbohydrate. Nws ua tsaug rau nws uas peb tau txais lub zog, uas tau siv rau txhua qhov, tsis muaj qhov tshwj xeeb, kev txav mus los peb ua thiab cov tshuaj lom biochemical tsis tu ncua. Peb yuav sim qhia koj txog nws yooj yim li sai tau:
- Thaum cov zaub mov nkag rau hauv lub cev, cov carbohydrates qeeb tau tawg ua cov saccharides yooj yim - piam thaj thiab fructose. Los ntawm cov phab ntsa ntawm txoj hnyuv, lawv nkag mus rau hauv cov hlab ntshav.
- Qhov no ua rau nce ntshav qab zib hauv lub cev, thiab lub paj hlwb xa lub teeb liab mus rau lub txiav txiav kom pib ua cov tshuaj insulin. Cov tshuaj hormones no xa cov piam thaj mus rau cov txheej txheem cellular ntawm cov ntaub so ntswg thiab yog li ua rau txo qis hauv cov ntshav.
- Ua tsaug rau cov tshuaj insulin, cov piam thaj nkag mus rau cov cell ntawm cov leeg thiab cov nqaij adipose.
- Qee qhov monosaccharides tau siv tam sim ntawd rau lub zog, thaum seem yog "khaws" hauv daim ntawv ntawm glycogen.
Glycogen yog lub khw ntawm cov carbohydrates uas tuaj yeem siv tau raws li xav tau los tswj cov ntshav qab zib ib txwm thaum cov ntshav qab zib poob. Qhov no tuaj yeem ua tau los ntawm kev siv lub cev ua haujlwm, lossis tsis muaj zaub mov noj ntev. Yog tias lub txiav tsis tuaj yeem tsim cov tshuaj insulin hauv qhov xav tau, ces hom 1 mob ntshav qab zib yuav tshwm sim. Hom kab mob thib ob no cuam tshuam nrog kev txo qis hauv lub cev cov tshuaj insulin. Yog tias koj tau kuaj pom tus kab mob no, tom qab ntawd koj yuav tsum paub yog vim li cas koj thiaj li yuav tsum coj mus rau hauv tus lej insulin cov zaub mov ntawm koj cov zaub mov noj.
Cov tshuaj insulin - nws yog dab tsi, qhov sib txawv ntawm glycemic
Raws li peb tau hais los saum toj no, lub tswv yim ntawm "insulin index" tau qhia tsuas yog thaum kawg ntawm lub xyoo pua xeem. Nws qhia. Muaj pes tsawg insulin cov txiav txiav yuav tsum sib sau ua ke los teb rau cov khoom no lossis cov khoom ntawd. Nws yog qhov pom tseeb tias qhov ntsuas ntawm qhov ntsuas no feem ntau yog nyob ntawm qhov ntau thiab hom carbohydrates hauv nws, tab sis tsis yog nkaus xwb.
Nco ntsoov tias cov tshuaj insulin thiab glycemic Performance index tsis tas yuav tsum muaj qhov sib npaug. Ua ntej tshaj plaws, lub cev teb nrog kev tso tawm cov tshuaj insulin rau kev noj cov carbohydrates, txawm li cas los xij, cov rog ntau nrog cov protein sib xyaw tseem yuav ua rau cov tshuaj tsim tawm. Cov kws tshawb fawb ntseeg tias khob cij tuaj yeem ua rau muaj qhov tso tawm ntau tshaj ntawm cov insulin, tab sis qhov glycemic Performance index ntawm cov khoom no kuj tsawg.
Qhov ntsuas glycemic qhia pom sai npaum li cas cov ntshav qab zib yuav nce tom qab noj zaub mov tshwj xeeb lossis noj mov. Qhov ntsuas glycemic feem ntau cuam tshuam los ntawm:
- Kev ua haujlwm ntawm cov enzymes hauv txoj hnyuv.
- Cov xwm txheej loj hlob thiab hom kev kho cua sov ntawm cov khoom.
- Khoom tsim khoom yees.
- Kev sib xyaw ntawm cov khoom.
- Cov xwm txheej cia.
Hauv kev tshawb fawb tshawb fawb, tsis yog tsuas yog nce qib ntawm cov piam thaj hauv cov ntshav tom qab tau siv cov khoom lag luam, tab sis kuj yog lub sijhawm thiab ntau npaum li cas ntawm cov tshuaj insulin tsim los txhawm rau ua kom cov piam thaj nyob hauv ib txwm muaj. Yog tias peb tham txog vim li cas thiaj li coj mus rau hauv tus account cov lej insulin ntawm cov zaub mov noj, tom qab ntawv qhov ntsuas no tseem ceeb heev rau cov neeg muaj ntshav qab zib. Nrog nws txoj kev pab, koj tuaj yeem txiav txim siab qhov tseeb npaum li cas ntawm cov tshuaj.
Cov kws tshawb fawb tseem suav qhov sib piv ntawm ob qhov ntsuas ntawm txhua yam khoom loj los sib piv. Raws li qhov tshwm sim, nws muab tawm tias qhov ua tau zoo ntawm cov khoom lag luam tuaj yeem sib txawv, thiab qee zaum kuj tseem ceeb. Cia peb hais tias lactose muaj qhov ntsuas glycemic siab dua li insulin. Nyob rau hauv lem, nrog cov khoom siv mis nyuj, qhov xwm txheej yog qhov sib txawv, piv txwv li, AI ntawm yogurt yog 115, thiab GI yog 35.
Yuav siv qhov ntsuas qhov tseem ceeb li cas hauv kev xyaum?
Tam sim no peb yuav qhia koj li cas thiab vim li cas thiaj li coj mus rau hauv tus account insulin qhov ntsuas ntawm cov zaub mov nrog rau qhov ntsuas glycemic ntawm kev noj haus. Rau cov neeg uas tau kuaj pom tus mob ntshav qab zib, nws yog qhov yuav tsum tau pib sau lawv cov phiaj xwm kev noj zaub mov nrog qhov ntsuas glycemic. Tsuas yog tom qab ntawd yuav tsum xaiv cov khoom lag luam hloov pauv rau ib leeg siv cov tshuaj insulin.
Tsis muaj qhov xwm txheej twg koj yuav tsum tsis quav ntsej cov tshuaj insulin, vim tias cov zaub mov uas muaj txiaj ntsig zoo tuaj yeem ua rau lub txiav ua rau lub sijhawm luv. Raws li qhov tshwm sim, lipid yuav sib sau ua ke, ntau dua li siv cov peev txheej uas twb muaj lawm.
Yuav ua li cas muab cov khoom sib xyaw:
- Cov khoom lag luam uas muaj cov protein sib xyaw yuav tsum tsis txhob sib xyaw nrog cov carbohydrates yooj yim thiab cov zaub mov muaj hmoov.
- Cov hmoov txhuv nplej siab tsis sib xws nrog cov carbohydrates yooj yim, tab sis tuaj yeem noj nrog cov rog.
- Zaub, hmoov txhuv nplej siab thiab protein ntau tsis suav nrog cov carbohydrates yooj yim, tab sis tsuas yog nrog cov rog.
- Zaub yuav tsum tau noj nrog cov rog thiab cov protein, tab sis tsis yooj yim carbohydrates.
Raws li txhua qhov saum toj no, cov neeg uas muaj ntshav qab zib tuaj yeem muab cov lus pom hauv qab no:
- Tsis txhob noj cov carbohydrates sai nrog cov rog, piv txwv li, nqaij tsis tuaj yeem ntxuav nrog dej qab zib.
- Sim tsis txhob ua ke ntawm cov protein thiab carbohydrates - nws zoo dua tsis ntxiv zib ntab rau tsev cheese.
- Kev sib xyaw ua ke zoo tshaj plaws yog cov rog tsis txaus thiab cov carbohydrates yooj yim - txiv ntseej nrog ntses.
- Sim tsis txhob noj zaub mov kom sov ntev.
- Noj cov zaub mov muaj protein ntau rau pluas tshais.
- Cov carbohydrates yooj yim yuav tsum tau noj thaum yav tsaus ntuj, vim tias lawv tsis ua rau muaj kev nce insulin sai.
Dab tsi yog qhov tseem ceeb kom nco qab txog qhov ntsuas insulin ntawm cov zaub mov?
Nws yog qhov tseeb heev uas nws tsis tuaj yeem txiav txim siab tus kheej ntawm cov tshuaj insulin thiab koj yuav tsum siv cov rooj tshwj xeeb. Txawm li cas los xij, tsis muaj cov ntaub ntawv ua tiav ntawm qhov teeb meem no hauv pej xeem, thiab cov ntxhuav uas "roam" lub network feem ntau muaj qee qhov tsis raug. Ua ntej tshaj plaws, koj yuav tsum nco ntsoov cov ntsiab lus tseem ceeb tshaj plaws:
- Cov tshuaj insulin index ntawm cov khoom siv mis yog siab.
- Cov nqaij thiab ntses tais diav muaj AI ntawm 45 txog 60 units.
- Qaib qaib nyoos muaj AI tsawg ntawm 31.
- Cov pab pawg uas muaj cov tshuaj insulin qis suav nrog zaub, tshwj tsis yog qos yaj ywm thiab nceb.
- Qhov ntsuas insulin ntawm cov qhob noom xim kasfes tsaus thiab txiv hmab txiv ntoo yog li ntawm 20 txog 22 units.
Cov khoom noj qis-AI suav nrog txiv apples, nqaij nyuj, qe, ntses, cheese, pasta, oatmeal, thiab lwm yam. Txiv hmab txiv ntoo, qos yaj ywm, mov dawb, yogurt, txiv tsawb, txiv kab ntxwv, thiab lwm yam muaj AI zoo sib xws.
Qhov ntsuas glycemic thiab insulin ntawm cov khoom siv mis
Ib tus neeg twg uas xav kom poob phaus lossis muaj ntshav qab zib tsis yog tsuas yog xav paub vim li cas cov tshuaj insulin ntawm cov zaub mov yuav tsum raug coj mus rau hauv tus lej ntawm kev noj zaub mov, tab sis kuj yog vim li cas qhov ntsuas ntawm cov khoom siv mis nyuj sib txawv heev. Nco qab tias lawv cov GI yog nyob rau hauv 30 units, thiab AI ntau dua 100. Cov khoom siv mis nyuj tsis muaj peev xwm ua rau nce glycemia ntau, tab sis tib lub sijhawm lawv nquag txhawb cov tshuaj insulin.
Vim li ntawd, qhov ua tau zoo ntawm cov enzyme tsim nyog rau kev zom cov rog tau raug txwv. Qhov no ua rau qhov tseeb tias lub cev tsim cov tshuaj adipose ntau npaum li cas. Yog tias koj paub tseeb tias noj ntau tsev cheese (tom qab tag nrho, peb tau hais tas li tias qhov no yog khoom noj khoom haus), koj tuaj yeem tshem qhov hnyav dhau, tom qab ntawd koj ua yuam kev lawm.
Nws tseem yuav tsum tau nco ntsoov tias cov khoom siv mis ua rau lub cev nqus dej hauv lub cev, uas ua rau pom qhov o. Qhov no yog vim qhov nrawm ntawm kev sib xyaw cov tshuaj hormones tsim los ntawm cov qog adrenal, piv txwv li, aldosterone. Txawm li cas los xij, qhov no tsis txhais tau tias koj yuav tsum tshem tawm cov khoom siv mis los ntawm koj cov khoom noj. Lawv muaj ntau cov as -ham, yam uas lub cev tsis tuaj yeem ua haujlwm ib txwm muaj.
Ib qho ntxiv, koj tuaj yeem hnov cov lus nug txog yuav ua li cas txaus ntshai ntawm kev tso tshuaj insulin tam sim tuaj yeem ua rau kev noj qab haus huv. Kev nrawm ntawm cov tshuaj hormone tsim los ntawm tus txiav tom qab noj mov yog lub cev lub cev ib txwm teb. Nws tsis yog nyob hauv peb lub zog kom tshem tawm nws tag nrho, thiab tsis tas yuav muaj nws. Thaum nruab hnub, muaj peb mus rau plaub qhov tshuaj hormones zoo li no, thiab qhov no muaj kev nyab xeeb rau kev noj qab haus huv. Nws yog lwm qhov teeb meem thaum koj nquag noj cov carbohydrates yooj yim. Qhov xwm txheej no tuaj yeem cuam tshuam tsis zoo rau koj cov metabolism.
Yuav siv cov tshuaj insulin li cas rau kev yuag poob kom raug?
Yog tias koj xav tau kom poob phaus, tom qab ntawd cov zaub mov uas muaj cov tshuaj insulin siab yuav tsum tau noj thaum sawv ntxov. Ib qhov twg tom qab 14 teev, lawv yuav tsum raug tso tseg kom tsis txhob ua rau muaj kev nce insulin ntau ntau. Qee lub sij hawm tus neeg xav tau kom tsis txhob poob phaus, tab sis kom nce nws.
Txhawm rau daws qhov teeb meem no, koj tseem tuaj yeem siv AI ntawm ntau yam khoom lag luam. Koj yuav tsum faib lawv mus rau peb qhov kev txais tos thiab siv lawv raws li hauv qab no:
- Ua ntej noj su - ob qhov kev txais tos.
- Tom qab noj su - ib pluas noj.
Nws yuav tsum tau lees paub tias qhov xwm txheej nrog glycemic thiab insulin index tsis meej thiab tus kws noj zaub mov zoo yuav pab koj nkag siab qhov teeb meem no kom ntxaws.
Yuav ua li cas muaj txiaj ntsig zoo yog cov zaub mov qis glycemic index?
Cov kws tshawb fawb tshwj xeeb tau kawm txog cov txiaj ntsig ntawm cov zaub mov GI qis rau cov tib neeg uas muaj teeb meem rog. Cov txiaj ntsig tsis tuaj yeem hu ua qhov zoo. Tom qab tag nrho, txoj haujlwm kev noj zaub mov zoo tsis tso cai rau lub cev ua rau cov tshuaj insulin nkag siab ntxiv, thiab cov piam thaj thiab ntshav siab tsis poob.
Tau ntev, nws tau ntseeg tias cov zaub mov nrog qhov qis glycemic Performance index muaj txiaj ntsig zoo rau kev ua haujlwm ntawm cov leeg nqaij hauv plawv. Txawm li cas los xij, tsis muaj pov thawj tshawb fawb txog qhov no. Txoj kev tshawb fawb zaum kawg tau siv plaub txoj haujlwm pabcuam zaub mov noj:
- Nrog rau qhov ntsuas glycemic siab ntawm 65 units.
- Kev noj zaub mov muaj carbohydrate siab nrog GI ntawm 40 units.
- Tsawg carb tab sis siab GI.
- Tsawg hauv carbohydrates thiab qis glycemic index.
Txhua qhov kev noj haus tau ua raws txoj hauv kev ntawm kev noj zaub mov kom tiv thaiv kev kub siab, uas cuam tshuam nrog kev txwv kev noj zaub mov rog thiab siv cov khoom siv mis nyuj, zaub thiab txiv hmab txiv ntoo ntau. Raws li qhov tshwm sim, cov kws tshawb fawb tau hais qhov tseeb tias los ntawm qhov pom ntawm kev tiv thaiv kev txhim kho kab mob ntawm cov hlab plawv, txoj haujlwm noj zaub mov nrog GI qis tsis ua haujlwm tau zoo.
Yog xav paub ntau ntxiv txog cov tshuaj insulin ntawm cov zaub mov, saib hauv qab no:
