Cov Tib Neeg Mob Ntshav Qab Zib puas Noj Sijhawm?

Zoo Siab

• Vim li cas hnub tim muaj kev txhawj xeeb?
• Yuav ua li cas hnub cuam tshuam rau cov ntshav qab zib
• Hauv qab kab

Cov hnub yog lub txiv qab zib, qab zib txiv ntoo hnub ntawm tsob ntoo hnub. Lawv feem ntau muag zoo li cov txiv ntoo qhuav thiab nyiam noj lawv tus kheej lossis hauv smoothies, khoom qab zib, thiab lwm yam tais diav.

Vim tias lawv lub ntuj qab zib, lawv qhov kev cuam tshuam rau cov ntshav qab zib yuav yog kev txhawj xeeb rau cov neeg muaj ntshav qab zib.

Kab lus no tshawb txog seb cov tib neeg muaj ntshav qab zib tuaj yeem noj mov tau raws hnub twg.

Vim li cas hnub tim muaj kev txhawj xeeb?

Cov hnub tau ntim ntau qhov tsos nyob hauv qhov ncauj ntxig me me. Lawv yog lub cev ntuj ntawm fructose, hom suab thaj uas pom hauv cov txiv ntoo.

Txhua hnub qhuav, muaj hnub tim (li 24 grams) muaj 67 calories thiab ntxig 18 grams carbs ().

Cov ntshav qab zib cov ntshav tuaj yeem nyuaj rau kev tswj hwm ntawm cov neeg muaj ntshav qab zib, thiab cov neeg muaj tus mob no ib txwm paub kom lawv nkag siab txog lawv cov carb kom tsawg.

Muab lawv cov ntsiab lus carb siab, cov hnub tim tuaj yeem txhawj xeeb txog qhov ntawd.

Txawm li cas los xij, thaum noj zaub mov kom tsawg, cov hnub yuav tuaj yeem yog ib feem ntawm kev noj zaub mov zoo yog tias koj muaj ntshav qab zib (,).

Lub hnub qhuav ib pob tau ze li ntawm 2 gram ntawm fiber ntau, lossis 8% ntawm Tus Nqi Siv Nyiaj Txiag Txhua Hnub (DV) (,).

Qhov no tseem ceeb, raws li kev noj haus muaj fiber ntau yuav pab koj lub cev nqus cov carbs thaum qeeb qeeb, uas yog qhov tshwj xeeb rau cov neeg muaj ntshav qab zib. Lub qeeb carbs tau muab zom, qhov tsawg dua koj cov piam thaj hauv ntshav yuav siab ntev tom qab noj ().

Cov hnub khav theeb ib qho zoo kawg nkaus cov khoom txhawb lub cev tab sis muaj qab zib heev. Tseem, lawv tau ntim nrog fiber ntau, uas pab koj lub cev nqus tau nws cov suab thaj ntau dua. Thaum noj pes tsawg, lawv yog qhov kev xaiv nyab xeeb thiab noj qab haus huv rau cov neeg muaj ntshav qab zib.

Yuav ua li cas hnub cuam tshuam rau cov ntshav qab zib

Lub glycemic Performance index (GI) yog txoj kev ntawm kev ntsuas kev cuam tshuam ntawm carbs rau koj cov ntshav qab zib ().

Nws tau ntsuas ntawm qhov ntsuas txij li 0 txog 100, nrog cov piam thaj (qab zib) uas tau muab rau 100 - qhov siab tshaj plaws koj cov piam thaj hauv ntshav tuaj yeem nce siab tom qab noj mov.

Tsis tshua muaj GI carbs muaj GI ntawm 55 lossis qis dua, thaum cov uas muaj GI siab tau los ntawm 70 lossis siab dua. Nruab Nrab GI carbs zaum sab hauv nrab nrog GI ntawm 56–69 ().

Hauv lwm lo lus, cov khoom noj uas muaj GI tsawg ua rau muaj kev hloov pauv hauv cov ntshav qab zib thiab insulin tsawg.

Ntawm qhov tod tes, cov zaub mov uas muaj GI siab sai sai spikes ntshav qab zib. Qhov no feem ntau tuaj yeem ua rau cov ntshav qab zib poob, tshwj xeeb tshaj yog rau cov neeg muaj ntshav qab zib, uas lawv lub cev muaj sijhawm nyuaj los tswj cov kev hloov no.

Cov neeg mob ntshav qab zib feem ntau yuav tau sim noj cov zaub mov uas muaj GI qis. Qhov no pab lawv tswj lawv cov ntshav qab zib kom ntau. Ntawm cov neeg muaj ntshav qab zib hom 2, qab zib tuaj yeem muaj ntau ntxiv hauv cov hlab ntshav thiab nce mus rau qhov txaus ntshai heev.

Zoo hmoo, txawm tias lawv qab zib, cov hnub tim muaj GI tsawg. Qhov no txhais tau tias, thaum noj pes tsawg, lawv muaj kev nyab xeeb rau cov neeg muaj ntshav qab zib.

Ib txoj kev tshawb nrhiav tau soj ntsuam GIs ntawm 1.8 ooj (50 grams) ntawm 5 ntau hom hnub. Nws pom tias lawv feem ntau muaj GI qis, nruab nrab ntawm 44 thiab 53, uas yuav txawv me ntsis nyob ntawm seb hom hnub ().

Tsis muaj qhov txawv txav ntawm hnub tim GI thaum ntsuas hauv cov tib neeg muaj thiab tsis muaj ntshav qab zib ().

Lwm txoj hauv kev ntsuas ntawm cov khoom noj muaj txiaj ntsig rau cov ntshav qab zib yog glycemic load (GL). Tsis zoo li GI, GL tso nyiaj rau feem noj thiab cov carbs hauv qhov haujlwm tshwj xeeb ntawd ().

Los xam GL, muab cov khoom noj GI kom ntau los ntawm lub grams ntawm carbs hauv qhov uas koj tab tom noj thiab faib tus lej ntawd 100.

Qhov no txhais tau tias 2 hnub qhuav (48 grams) yuav muaj txog 36 grams carbs thiab GI txog 49. Qhov ntawd laij rau GL txog li 18 (,,).

Carbs nrog tus GL qis yog nyob ntawm 1 txog 10; nruab nrab GL carbs yog nruab nrab ntawm 11 thiab 19; thaum siab GL carbs ntsuas hauv 20 lossis siab dua. Qhov no txhais tau tias cov khoom noj txom ncauj ntawm 2 hnub ntim ib qho nruab nrab GL.

Yog tias koj muaj ntshav qab zib, ua kom noj tsis pub ntau tshaj 1 lossis 2 hnub nyob rau ib zaug. Noj lawv nrog rau qhov chaw ntawm protein - xws li ib txhais tes ntawm cov noob txiv - kuj tseem tso cai rau nws cov carbs yuav zom me ntsis qeeb dua, ntxiv pab tiv thaiv kom txhob muaj ntshav qab zib kom muaj ntshav.

Cov hnub tim muaj GI tsawg, uas txhais tau hais tias lawv tsis tshua muaj siab yuav ua rau koj cov piam thaj hauv ntshav, ua rau lawv xaiv nyab xeeb rau cov neeg muaj ntshav qab zib. Ntxiv mus, cov hnub tim muaj qhov nruab nrab GL, uas txhais tau hais tias 1 lossis 2 txiv hmab txiv ntoo nyob rau ib lub sijhawm yog qhov kev xaiv zoo.

Hauv qab kab

Cov hnub tau khav theeb cov lus qhia txog kev noj haus zoo thiab lub ntuj qab zib.

Vim tias lawv yog lub hauv paus los ntawm fructose, lawv yuav yog kev txhawj xeeb rau cov neeg muaj ntshav qab zib.

Txawm li cas los xij, vim tias lawv tsis muaj GI thiab nruab nrab GL, lawv muaj kev nyab xeeb rau cov neeg muaj ntshav qab zib hauv kev tiv thaiv - uas txhais tsis ntau tshaj li 1 txog 2 hnub nyob rau ib zaug.