Tsawg Glycemic Index Cov Khoom Noj Khoom Haus

Zoo Siab

• Tsawg Glycemic Index Cov Ntawv Qhia zaub mov
• Tsis tshua muaj glycemic Performance index txiv hmab txiv ntoo
• Cov qos yaj ywm qab zib tsis muaj qhov ntsuas qis glycemic

Cov zaub mov uas muaj glycemic index tsawg yog cov uas tsis nce ntshav qab zib ntau dhau thiab yog vim li cas lawv yog qhov kev xaiv zoo tshwj xeeb tshaj yog rau cov neeg uas xav poob phaus thiab cov ntshav qab zib, vim lawv pab tswj cov ntshav qabzib hauv qab tswj hwm.

Vim tias lawv tsis nce rau ntshav qab zib ntau dhau, cov zaub mov no pab kom poob phaus vim tias lawv tsis txhawb kev tsim cov rog, ntxiv rau kev muaj peev xwm ua kom lub siab xav ntxiv thiab ua kom tshaib plab ntev dua. Zoo dua nkag siab txog dab tsi yog glycemic Performance index thiab seb nws cuam tshuam rau kev noj haus thiab kev kawm.

Lub glycemic Performance index tshwm sim tsuas yog rau cov zaub mov uas muaj cov carbohydrates, thiab qee yam piv txwv ntawm cov zaub mov uas muaj glycemic index tsawg yog:

• Mis nyuj, yogurt thiab tshij;
• Cov nplej tseem muaj xws li cov hmoov nplej whole wheat, oats, oat bran, muesli;
• Cov ceg: taum pauv, taum pauv, taum pauv, qaib;
• Cov mov ci tag nrho, cov nplej zom wholegrain, cov pob kws;
• Txiv hmab txiv ntoo thiab zaub feem ntau.

Tag nrho cov khoom noj no muaj glycemic Performance index qis dua 55 thiab yog vim li ntawd txiav txim siab glycemic index cov zaub mov tsis tseem ceeb. Thaum lub glycemic Performance index sib txawv ntawm 56 thiab 69, cov zaub mov tau txwv kom muaj qib qog glycemic thiab, siab dua 70, muaj siab glycemic Performance index. Saib glycemic Performance index cov khoom noj muaj txiaj ntsig hauv: Ua tiav Cov Lus Cim ntawm Glycemic Index.

Tsawg Glycemic Index Cov Ntawv Qhia zaub mov

Cov lus hauv qab no qhia cov piv txwv ntawm 3-hnub muaj glycemic index zaub mov.

Feem ntau, cov zaub mov uas tsis muaj cov carb yog cov zaub mov uas muaj glycemic index tsawg, vim tias ntxiv rau kev txo qis kev noj zaub mov, hauv hom zaub mov no muaj qhov nyiam rau kev noj ntawm tag nrho cov zaub mov, xws li taum pauv, mov thiab nplej zom tag nrho. Cov. Ib qho ntxiv, ib txwm noj cov zaub mov uas yog qhov muaj protein ntau xws li kua mis nyeem qaub, qe thiab nqaij feem ntau ua rau lub glycemic load ntawm cov zaub mov, nce satiety thiab tsis txhawb kev tsim cov rog hauv lub cev, ua lub tswv yim zoo los pab kom hnyav poob.

Tsis tshua muaj glycemic Performance index txiv hmab txiv ntoo

Feem ntau cov txiv hmab txiv ntoo muaj qhov tsis muaj glycemic Performance index, xws li txiv apples, kiwis, txiv pos nphuab, plums thiab kua txiv tsis muaj piam thaj, piv txwv. Txawm li cas los xij, cov txiv hmab txiv ntoo xws li cov raisins thiab cov dib liab muaj qhov nruab nrab txog glycemic Performance index, yog li nws yog qhov tseem ceeb kom tsis txhob noj lawv ua ke nrog lwm cov zaub mov nrog lub siab glycemic index.

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias txawm hais tias cov txiv hmab txiv ntoo muaj qhov glycemic index tsawg, koj yuav tsum tsis txhob haus ntau dua ib qho ntawm cov txiv ntoo hauv ib pluas noj, vim tias qhov no nce nyiaj ntawm carbohydrates thiab suab thaj hauv pluas mov, nce glycemic Performance index thiab qhov cuam tshuam rau ntshav qab zib.

Cov qos yaj ywm qab zib tsis muaj qhov ntsuas qis glycemic

Cov qos yaj ywm qab zib muaj glycemic Performance index 63, uas yog tus nqi nruab nrab hauv glycemic Performance index kev faib tawm. Txawm li cas los xij, nws tau dhau los ua npe nrov rau pab kom poob phaus thiab nce lub cev nqaij vim nws yog zaub mov qab, yooj yim-rau-siv uas tib lub sijhawm muab lub zog rau kev cob qhia uas tsis muaj kev xav ua rau cov rog hauv lub cev.

Kev sib xyaw ua ke ntawm nqaij qaib thiab qos yaj ywm qab zib yog qhov kev xaiv zoo kom muaj pluas noj nrog cov rog tsawg, muaj calories tsawg thiab muaj nplua nuj nyob hauv lub cev, uas muab lub zog thiab satiety. Pom tag nrho cov txiaj ntsig ntawm cov qos yaj ywm qab zib.