Mob ntshav qab zib thiab pob kws noj: Nws puas zoo?

Zoo Siab

• Koj tuaj yeem noj cov pob kws yog tias koj muaj ntshav qab zib?
• Pob kws
• Glycemic Performance index ntawm pob kws
• Glycemic load ntawm pob kws
• Tsawg-carb, cov rog rog ua rau cov muaj roj carb ntau, cov zaub mov muaj roj tsawg
• Puas muaj txiaj ntsig rau noj pob kws?
• High-fructose pob kws phoov
• Nqa Nyiaj

Koj tuaj yeem noj cov pob kws yog tias koj muaj ntshav qab zib?

Tau, koj tuaj yeem noj cov pob kws yog tias koj muaj ntshav qab zib. Pob kws yog qhov chaw ua kom lub zog, cov vitamins, minerals thiab fiber. Nws kuj yog cov ntsev tsawg thiab rog.

Qhov ntawd tau hais, ua raws cov lus qhia los ntawm American Diabetes Association. Teem ib hnub txwv rau qhov ntau ntawm cov carbs koj yuav noj, thiab taug qab cov carbohydrates koj haus.

Pob kws

Ib pob ntseg hauv nruab nrab ntawm siav, daj, qab zib pob kws muab:

• calories: 77
• carbohydrates: 17.1 grams
• kev noj haus fiber ntau: 2.4 grams
• piam thaj: 2.9 grams
• fiber ntau: 2.5 grams
• protein: 2.9 grams
• rog: 1.1 grams

Pob kws kuj tseem muab

• Tshuaj vitamin A
• Vitamin B
• Vitamin C
• poov tshuaj
• tshuaj nplaum
• hlau
• zinc

Glycemic Performance index ntawm pob kws

Yuav ua li cas cov zaub mov cuam tshuam rau cov piam thaj hauv ntshav (ntshav qab zib) qhia los ntawm glycemic index (GI). Cov zaub mov nrog GI los ntawm 56 txog 69 yog cov zaub mov glycemic nruab nrab. Cov zaub mov muaj glycemic tsawg dua 55. Cov zaub mov muaj glycemic siab (70 thiab sab saud) tuaj yeem nce koj cov ntshav qab zib kom cov ntshav siab.

Lub glycemic Performance index ntawm pob kws yog 52. Lwm yam muaj feem xyuam rau GI suav nrog:

• pob kws tortilla: 46
• pob kws cog nplej: 81
• paj kws: 65

Yog tias koj muaj ntshav qab zib, koj yuav tsom mus rau cov zaub mov GI tsawg. Yog tias koj tsis tuaj yeem tsim cov insulin ntau txaus (ib yam tshuaj uas pab cov ntshav qab zib), koj yuav muaj ntshav qabzib ntau dhau.

Cov khoom noj nrog G-GI tso cov piam thaj sai sai. Cov khoom noj qis glycemic txaus siab tso cov piam thaj maj mam thiab ruaj khov, uas tau pab tswj cov ntshav qabzib kom tswj tau.

Qhov GI yog ua raws qhov ntsuas ntawm 0 txog 100, nrog 100 yog cov kua nplaum ntshiab.

Glycemic load ntawm pob kws

Feem me me thiab zom cov zaub mov muaj nyob hauv glycemic load (GL), nrog rau glycemic index. Lub GL ntawm ib lub pob ntseg nruab nrab ntawm pob kws yog 15.

Tsawg-carb, cov rog rog ua rau cov muaj roj carb ntau, cov zaub mov muaj roj tsawg

Ib ntawm cov neeg mob uas muaj ntshav qab zib hom 2 piv rau cov teebmeem ntawm cov zaub mov muaj lub cev tsawg, cov zaub mov muaj roj ntau ntau nrog rau kev noj cov zaub mov uas muaj carb, cov rog tsawg. Txawm hais tias ob qho kev ua zaub mov muaj txiaj ntsig txhim kho cov ntshav qab zib hauv nruab nrab, cov hnyav thiab cov rog sai, cov zaub mov tsis muaj carb ua tau zoo dua rau kev tswj cov ntshav qab zib.

Puas muaj txiaj ntsig rau noj pob kws?

Raws li kev tshawb nrhiav tsis ntev los no, kev noj cov flavonoids ntau, zoo li cov uas pom hauv pob kws (nws pawg loj tshaj plaws ntawm phenolic tebchaw), txo qhov kev pheej hmoo ntawm cov kab mob mus ntev, suav nrog ntshav qab zib. Txoj kev tshawb no tseem qhia:

• Kev noj zaub mov kom tsawg hauv nruab nrab (li 10 grams tauj ib hnub) los ntawm pob kws tuaj yeem txo cov piam thaj thiab cov tshuaj insulin.
• Kev noj cov pob kws tsis tu ncua tseem txhim kho lub plab zom mov thiab tuaj yeem txo qhov kev pheej hmoo ntawm kev tsim kab mob ntev ntev, xws li ntshav qab zib hom 2 thiab rog dhau.

Txoj kev tshawb no qhia tias cov kev tshawb fawb txuas ntxiv yog xav tau ntawm cov bioactive compound ntawm pob kws hais txog kev noj qab haus huv.

High-fructose pob kws phoov

High-fructose pob kws phoov yog cov khoom qab zib ua los ntawm pob kws. Nws muaj feem ntau pom hauv cov zaub mov tiav. Txawm li cas los xij, kua txiv kab ntxwv nplej siab yuav tsis nce cov ntshav qab zib ntau npaum li cov piam thaj ib txwm ua, nws tsis txhawb kev tawm cov insulin, ua rau cov neeg muaj ntshav qab zib xav tau insulin los tswj ntshav qab zib.

High-fructose pob kws phoov tseem tuaj yeem ua rau leptin tsis kam. Raws li phau ntawv Journal of Endocrinology, cov tshuaj hormones leptin ua rau txaus siab, ua rau koj lub hlwb paub tias lub cev tsis tas yuav noj thiab yuav tsum hlawv cov calories kom tsawg.

Nqa Nyiaj

Noj pob kws muaj qee cov txiaj ntsig, tab sis nws yog ib qho tseem ceeb kom nkag siab txog seb nws lub siab yuav tsum ua kom muaj cov carbohydrates tuaj yeem nce cov ntshav qabzib thiab cuam tshuam li cas koj tswj koj cov ntshav qab zib.

Txawm hais tias tsis yog txhua tus neeg muaj ntshav qab zib yuav ua tib yam li qee yam khoom noj, ua raws cov txheej txheem kev noj haus thiab taug qab koj noj dab tsi tuaj yeem pab tau.