Lub cev zoo rau cov Ntshav Qab Zib

Zoo Siab

• Dab tsi yog glycemic index?
• Glycemic load yog dab tsi?
• Pob tawb
• Grape-ceev
• Cream ntawm hom qoob mog
• Muesli
• Ua qoob loo nplej
• Oatmeal
• Nplej uas muaj xua-raws li cov lis
• Ntxiv thiab lwm yam txuas

Xaiv txoj cai noj tshais

Thaum koj nyob hauv sawv ntxov maj, koj yuav tsis muaj sijhawm noj dab tsi tsuas yog ib pliag ntawm cov cereal xwb. Tab sis muaj ntau hom zaub mov ntawm kev noj tshais muaj noj nrog cov zom zaub mov sai. Cov carbs no feem ntau ua rau siab rau ntawm glycemic index. Qhov ntawd txhais tau tias koj lub cev tsoo lawv sai sai, uas ua rau koj cov ntshav qab zib kom ntshav sai. Yog tias koj muaj ntshav qab zib, qhov no tuaj yeem txaus ntshai.

Qhov zoo, tsis yog txhua daim khaub noom ua yog tib yam. Nyeem rau kom paub txog cov kev xaiv hom ntshav qab zib uas muaj peev xwm ua rau koj tawm ntawm lub qhov rooj nrawm dua, yam tsis tas ua rau koj hla ntshav qab zib rollercoaster caij.

Peb tau sau peb cov lus pom zoo los ntawm qhov ntsuas siab siab tshaj plaws nyob rau glycemic Performance index kom qis tshaj qhov ntsuas.

Dab tsi yog glycemic index?

Glycemic Performance index, lossis GI, ntsuas sai npaum li cas carbohydrates nce koj cov ntshav qab zib hauv cov ntshav. Yog tias koj muaj ntshav qab zib, nws yog qhov zoo uas yuav tau xaiv cov zaub mov nrog qhov qis GI. Lawv siv sijhawm ntev kom zom, uas tuaj yeem pab tiv thaiv kom tsis txhob muaj spikes hauv koj cov piam thaj hauv ntshav.

Raws li Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv:

• tsawg-GI cov zaub mov muaj qhov ntsuas ntawm 55 lossis tsawg dua
• cov zaub mov nruab nrab-GI muaj qhov ntsuas ntawm 56-69
• high-GI cov zaub mov muaj qhov ntsuas 70-100

Cov khoom noj sib xyaw ua ke tuaj yeem cuam tshuam li cas lawv zom thiab adsorb rau hauv koj cov ntshav, thiab thaum kawg lawv cov qhab nia GI. Piv txwv li, noj zaub mov GI siab nrog Greek cov kua mis nyeem qaub, noob txiv, lossis lwm yam khoom noj qis GI tuaj yeem ua rau koj qhov kev zom zaub mov tsawg dua thiab txwv qhov tsis zoo rau hauv koj cov ntshav qab zib.

Glycemic load yog dab tsi?

Glycemic load yog lwm qhov kev ntsuas cov khoom noj cuam tshuam rau koj cov ntshav qab zib. Nws yuav siv mus rau hauv tus account feem loj thiab kev zom ntawm ntau carbohydrates. Tej zaum nws yuav yog txoj hauv kev zoo dua los txheeb xyuas qhov zoo thiab qhov tsis zoo carb xaiv. Piv txwv li, carrots muaj qhov ntsuas GI siab heev tab sis tsis tshua muaj glycemic load. Cov zaub ntsuab muaj cov kev xaiv zoo rau cov neeg muaj ntshav qab zib.

Raws li Harvard Tsev Kawm Ntawv Kev Noj Qab Haus Huv:

• glycemic thauj khoom hauv qab 10 yog tsawg
• glycemic load ntawm 11-19 yog nruab nrab
• glycemic load ntawm 20 lossis siab dua yog siab

Yog tias koj muaj ntshav qab zib, nws yog qhov zoo tshaj rau koj pib hnub koj noj GI tsawg tshais.

Pob tawb

Hauv nruab nrab, cornflake muaj GI kev ntsuas ntawm 93 thiab glycemic load ntawm 23.

Lub npe nrov tshaj plaws yog Kellogg's Pob Kws Flakes.Koj tuaj yeem yuav nws dawb, qab zib, los yog hauv zib ntab thiab txiv ntoo sib txawv. Lub hauv paus tseem ceeb yog milled pob kws, uas muaj GI siab dua qhov tseem ceeb tshaj lis ntawm tag nrho cov kev xaiv nplej. Thaum pob kws yog milled, nws nyuaj txheej txheej yog tshem tawm. Qhov no tawm tom qab ib cov hmoov txhuv nplej siab uas muaj me ntsis zaub mov muaj nqis thiab ntau ntau ntawm cov zom zaub mov sai sai.

Grape-ceev

Cov txiv laum-txiv mis muaj qhov ntsuas GI ntawm 75 thiab glycemic load ntawm 16, kev txhim kho dua pob kws-raws li kev ua noj.

Lub cereal muaj cov pob nyob puag ncig ua los ntawm cov hmoov nplej muab whole-grain hmoov nplej thiab malted barley. Nws yog qhov txiaj ntsig zoo ntawm cov vitamins B6 thiab B12, thiab cov folic acid.

Cov txiv laum-txiv ntoo muab txog 7 grams fiber ntau rau ib nrab khob. Fiber yog qhov tseem ceeb rau cov neeg mob ntshav qab zib. Nws tuaj yeem pab cov zom zaub mov kom qeeb, ua kom koj cov ntshav qab zib. Nws kuj tseem yuav pab txo qis koj cov roj (cholesterol).

Cream ntawm hom qoob mog

Qhov nruab nrab, cov tshuaj nplaum tsis tu ncua ntawm cov nplej tau muaj GI kev ntsuas ntawm 66 thiab muaj lub zog glycemic ntawm 17. Qhov tam sim ntawd muaj qhov ntsuas GI siab dua.

Cov txhuv kub no yog tsim los ntawm cov av ua kom zoo, muaj nplej nplej. Nws muaj tus du zoo nkauj thiab tsw hloov maj mam. Cov tshuaj muaj npe nrov suav nrog B&G Zaub Mov thiab Malt-O-Meal.

Cov tshuaj nplaum ntawm cov nplej txhawm muab rau 11 milligrams ntawm cov hlau ib zaug, ib qho loj me. Koj cov ntshav liab siv cov ntxhia no coj cov pa mus thoob koj lub cev.

Muesli

Nyob rau nruab nrab, muesli muaj GI ntsuam xyuas ntawm 66 thiab muaj glycemic load ntawm 16.

Nws muaj li ntawm cov kua txiv duav khov thiab lwm yam khoom xyaw, xws li cov txiv hmab txiv ntoo qhuav, noob, thiab txiv ntoo. Cov khoom lag luam uas lees paub suav nrog Bob's Red Mill thiab Familia Swiss Muesli Cereal.

Nrog nws lub hauv paus ntawm oats, muesli yog qhov zoo ntawm cov tshuaj fiber.

Ua qoob loo nplej

Cov tshuaj txhuv ua raws, xws li Kellogg Tshwj Xeeb K, yuav cuam tshuam rau cov ntshav qab zib cov ntshav qis dua Muesli. Tshwj xeeb K muaj GI ntsuam xyuas ntawm 69 thiab ib qho glycemic load 14.

Muaj ntau ntau yam tshwj xeeb ntawm K xws li, Liab txiv ntoo, Txiv Hmab Txiv Ntoo & Yogurt, Multigrain, thiab Oats & Honey. Lawv txhua tus muaj qhov sib txawv ntawm caloric thiab zaub mov muaj txiaj ntsig.

Oatmeal

Oatmeal yog ib qho ntawm cov kev xaiv ua noj qab haus huv zoo tshaj plaws, los ntawm GI kev ntsuas tus nqi ntawm 55 thiab glycemic load ntawm 13.

Oatmeal yog tsim los ntawm oats nyoos. Koj tuaj yeem xaiv cov khoom lag luam tshwj xeeb, organic, lossis nrov fortified, xws li Quaker. Tab sis ua zoo dev tom: instant oats muaj ob zaug glycemic load li oats li niaj zaus. Ua tib zoo saib xyuas kom tsis txhob muaj cov khoom noj ua ntej, vim tias lawv muaj qab zib thiab calories ntau npaum li ob npaug.

Oatmeal yog qhov muaj nplua nuj ntawm fiber ntau.

Nplej uas muaj xua-raws li cov lis

Nplej lig hmoov nplej yog cov yeej, thaum nws los kom muaj qhov qis GI kev ntsuam xyuas qis thiab glycemic load. Qhov nruab nrab, lawv muaj GI ntsuam xyuas ntawm 55 thiab muaj glycemic load ntawm 12.

Thaum muab kev pab ua kua mis nyuj, cov nplej pob kws yog tiav ua plaub ya ri lossis pellets. Lawv hnyav dua li cov txhuv-raws li kev ua qoob loo, vim lawv cov ntawv fiber ntau.

Nplej nyom kuj yog nplua nuj nyob hauv thiamin, hlau, zinc, thiab magnesium. Qee lub npe muaj npe tseem yog qhov zoo ntawm folic acid thiab vitamin B12. Kellogg's All-Bran thiab Post's 100% Bran yog qhov kev xaiv zoo.

Ntxiv thiab lwm yam txuas

Yog tias koj tsis xav noj cereal, muaj ntau ntau lwm txoj kev xaiv noj tshais. Txiav txim siab ncav cov qe uas muaj protein ntau thiab khob cij ua los ntawm cov nplej uas yog whole-grain los yog nplej. Ib lub qe muaj tsawg dua 1 gram ntawm cov carbohydrates, yog li nws muaj feem cuam tshuam tsawg rau koj cov piam thaj hauv ntshav. Ntxiv rau nws yuav ua kom qeeb ntawm kev zom ntawm tej carbohydrates noj nrog nws.

Ua zoo saib thaum nws mus haus cawv. Cov kua txiv ua kua muaj ntau dua glycemic Performance index kev ntsuas ntau dua tag nrho cov txiv ntoo. Xaiv cov txiv kab ntxwv lossis kua txiv hmab txiv ntoo tag nrho rau kua txiv.