Tshawb nrhiav tus nqi ntawm yam dab tsi uas koj tuaj yeem plam cov phaus ntxiv yam tsis ua mob rau koj kev noj qab haus huv thiab tshaib plab. Qhov ntsuas glycemic yog ntsuas ntsuas yuav ua li cas cov zaub mov muaj cov carbohydrates yuav cuam tshuam rau qib qab zib. Cia peb hais tias ncuav mog qab zib muaj qhov ntsuas glycemic siab dua piv rau txiv apples. Cov neeg feem coob paub txog qhov no, tab sis qee zaum muaj kev txhais lus tsis raug ntawm kev phom sij ntawm cov zaub mov nrog qhov ntsuas glycemic siab lossis cov txiaj ntsig ntawm cov zaub mov qis glycemic.
Vim li no, nws yog qhov yuav tsum tau qhia koj yuav ua li cas tswj hwm glycemic Performance index hauv kev tsim lub cev kom koj tuaj yeem zam qhov ua yuam kev loj thaum tsim koj cov khoom noj. Yog tias koj tsis tau hais txog kev suav nrog thaum teeb tsa kev noj zaub mov, tom qab ntawd koj tsis paub meej tias nws nyuaj npaum li cas. Cov ntaub ntawv tshiab tshwm sim tas li thiab ntau tus neeg, vam tias yuav poob phaus sai, tsuas yog poob rau hauv nws.
Raws li koj tej zaum paub, ib zaug noj, cov carbohydrates tau hloov pauv mus rau cov piam thaj thaum ua hauv cov txheej txheem zom zaub mov. Yog li, peb tuaj yeem hais tias qhov ntsuas glycemic qhia pom sai npaum li cas cov khoom lag luam tshwj xeeb, lossis theej cov carbohydrates uas muaj hauv nws, yuav hloov mus ua piam thaj. Qhov txheej txheem no ua tiav sai dua, qhov siab dua glycemic index. Tsis tas li nco ntsoov tias txhua yam khoom noj tau muab piv nrog cov piam thaj rau qhov ntsuas no.
Glycemic Performance index ntawm cov carbohydrates yooj yim
Yog tias koj tau noj ib pob nrog cov tshuaj yej qab zib, tom qab ntawd ib zaug hauv cov txheej txheem zom zaub mov, cov zaub mov no nce sai sai cov piam thaj hauv cov ntshav, thiab lub cev yuav teb rau qhov no nrog kev tso tawm cov tshuaj insulin. Koj yuav tsum tau paub tias cov tshuaj no tau muab coj los ua ke thaum cov piam thaj ntau ntxiv. Thiab nws txoj haujlwm yog xa cov khoom noj rau lub cev ntawm cov nqaij.
Yog li, tom qab noj zaub mov nrog qhov ntsuas glycemic siab, insulin tau nquag zais hauv lub cev. Nrog nws txoj kev pab, qhov siab ntawm cov piam thaj hauv cov ntshav poob qis, vim nws tau xa mus rau cov nqaij rau lub zog. Yog tias tam sim no lub cev tsis xav tau lub zog siv, tom qab ntawd cov piam thaj yuav hloov mus rau hauv lub cev rog.
Nws yog vim li no uas rau ib tus neeg uas xav kom poob phaus, qhov txaus ntshai tseem ceeb tsis yog qhov ntsuas glycemic nws tus kheej, tab sis cov piam thaj hauv cov ntshav tom qab siv cov khoom. Yog tias koj tau noj, hais tias, ob peb diav qab zib, tom qab ntawd feem ntau ntawm cov piam thaj tau txais tom qab nws nqus tau yuav mus muab lub zog rau lub paj hlwb thiab tej zaum tseem yuav rov ua cov khw muag khoom glycogen. Tib lub sijhawm, cov tshuaj insulin tsim tawm yuav tsis raug txwv. Yog tias koj rov qab tau txais qhov qub ntawm cov piam thaj ib teev tom qab, tom qab ntawd txhua yam yuav tshwm sim dua thiab koj yuav tsum tsis txhob ntshai qhov tshwm sim ntawm cov rog rog tshiab yog tias koj noj cov zaub mov me me uas muaj qhov ntsuas glycemic siab thoob plaws ib hnub.
Nco ntsoov tias tsis yog tsuas yog glycemic Performance index nws tus kheej yog qhov tseem ceeb, tab sis kuj tseem siv cov carbohydrates hauv ib lub sijhawm. Cov kws noj zaub mov noj zaub mov hu qhov no thauj cov carbohydrates. Tseem nco ntsoov tias cov carbohydrates yooj yim yuav tsum suav nrog monosaccharides (piam thaj, fructose, thiab lwm yam) thiab disaccharides (maltose, sucrose, thiab lwm yam). Cov qauv ntawm lawv cov lwg me me yog qhov yooj yim heev, uas ua rau lub cev ua haujlwm sai sai.
Glycemic Performance index ntawm cov carbohydrates yooj yim
Ntawm no qhov xwm txheej yog qhov sib txawv ntawm cov carbohydrates yooj yim. Vim lawv cov qauv txheej txheem molecular nyuaj, lawv tau nqus tau ntev thiab muaj qhov qis glycemic index. Cov carbohydrates no suav nrog fiber ntau thiab hmoov txhuv nplej siab. Thaum cov khoom lag luam muaj qhov ntsuas qis glycemic qis, nws siv sijhawm ntev rau cov txheej txheem zom zaub mov kom ua nws thiab nws kev noj haus tsis ua rau muaj kev nce ntxiv hauv cov piam thaj ntau.
Nws yog vim li no tias cov carbohydrates yooj yim tsis tuaj yeem ua rau nce hauv lub cev rog, tab sis tau siv tag nrho rau lub zog. Tau kawg, rau qhov no koj yuav tsum tau siv lub zog tsim nyog. Txawm hais tias koj haus tsuas yog cov carbohydrates yooj yim hauv qhov ntau thiab tsis ua haujlwm, tom qab ntawd cov rog rog yuav nce.
Feem ntau, ntau yam kev thov, piv txwv li, cov khoom lag luam durum vim lawv qhov ntsuas qis glycemic tsis tuaj yeem ua rau cov rog rog nce, yog kev tshaj tawm stunt rau koj mus yuav lawv. Txawm hais tias nws yuav tsum tau lees paub tias yog tias koj tawm dag zog, koj yuav tsis rog los ntawm cov khoom no. Nco ntsoov tias zaum ntawm lub rooj zaum yuav tsis poob qhov hnyav, txawm koj noj ntau npaum li cas. Tsis tas li nco ntsoov tias muaj cov glycemic qeeb carbohydrates qeeb.
Kuv yuav hloov pauv li cas glycemic Performance index ntawm cov khoom noj?
Feem ntau, cov khoom tau ua tiav ua ntej siv. Los ntawm kev rhaub, kib thiab txawm tias txiav zaub mov, koj tuaj yeem hloov lawv cov glycemic index. Piv txwv li, hmoov txhuv nplej siab, uas feem ntau yog sawv cev los ntawm cov carbohydrates qeeb hauv peb cov zaub mov, poob nws cov khoom nyob hauv qhov cuam tshuam ntawm qhov kub siab. Ntau lub sijhawm koj kub cov khoom uas muaj cov hmoov txhuv nplej siab, cov carbohydrates sai dua hauv nws yuav nqus tau sai dua.
Piv txwv li, cia noj cov qos yaj ywm, uas muaj nyob hauv kev noj haus ntawm txhua tus neeg. Hauv nws daim ntawv nyoos, cov khoom no muaj kwv yees li 20 feem pua ntawm cov carbohydrates, yuav luag tag nrho sawv cev los ntawm polysaccharides. Tom qab rhaub cov qos yaj ywm peeled, koj yuav tau txais cov khoom tiav nrog ib qho glycemic index. Yog tias koj kib, thiab qhov kub tuaj yeem ncav cuag 200 degrees, tom qab ntawd qhov glycemic Performance index yuav siab dua piv rau cov qos yaj ywm.
Yog tias koj xav ci nws ntawm cov hmoov tshauv, tom qab ntawd cov khoom tiav yuav muaj qhov ntsuas glycemic siab tshaj, vim tias qhov kub ua noj yuav nyob ntawm qhov siab tshaj plaws. Yog li, koj lub hom phiaj tseem ceeb yog txhawm rau txo qis cov tshuaj insulin. Qhov no tuaj yeem ua tiav los ntawm kev noj cov zaub mov nrog qhov ntsuas glycemic qis, uas yuav tsum tau ua zaub mov ntawm qhov kub qis kom luv li ib lub sijhawm.
Koj yuav kawm paub cov ntaub ntawv ntau ntxiv txog qhov ntsuas glycemic ntawm cov zaub mov los ntawm daim vis dis aus no los ntawm Denis Borisov:
