Glycemic Index - Tshawb nrhiav nws yog dab tsi thiab nws txo qis qab los noj mov

Zoo Siab

• Glycemic Performance index thiab glycemic load
• Yuav ua li cas paub glycemic Performance index ntawm cov zaub mov
• Glycemic Performance index txhawm rau txhim kho kev kawm

Lub glycemic Performance index yog qhov taw qhia ntawm qhov nrawm nrog cov paib hauv cov zaub mov mus txog cov roj ntsha thiab hloov ntshav ntshav, uas yog cov ntshav qab zib. Yog li, cov khoom noj uas muaj glycemic index tsawg, xws li taum, pears thiab oat bran, ua kom cov ntshav qab zib nyob hauv kev kuaj xyuas ntev dua, ncua qhov pib ntawm kev tshaib plab tom qab noj mov.

Los ntawm cov txiaj ntsig glycemic Performance index, cov zaub mov tau faib ua 3 pawg:

• Qis GI: thaum lub glycemic index tsawg dua los sis sib npaug li 55;
• Nruab Nrab IG: thaum lub glycemic Performance index yog nruab nrab ntawm 56 txog 69;
• Siab GI: thaum lub glycemic Performance index ntau dua los yog sib npaug li 70.

Txog kev faib tawm cov zaub mov tseem ceeb, saib cov lus tiav ntawm glycemic index ntawm carbohydrates.

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias glycemic index tsuas yog siv rau cov khoom noj uas muaj cov khoom noj uas muaj cov khoom noj uas yog cov khoom noj uas yog cov khoom noj uas yog cov khoom noj xws li cov khoom noj uas yog cov zom zaw, cov nplej zom, khoom qab zib, mov, qos yaj ywm, txiv hmab txiv ntoo, khoom noj siv mis thiab zaub, thiab tsis muaj nyob rau cov khoom noj raws cov protein thiab cov rog, xws li nqaij, qe, txiv roj roj thiab butter, uas lawv tsis hloov ntshav ntshav ntshav.

Glycemic Performance index thiab glycemic load

Thaum lub glycemic Performance index sib raug rau qhov nrawm uas cov khoom noj carbohydrates hauv cov zaub mov nce ntshav qab zib, glycemic load txuas nrog tus nqi ntawm cov khoom noj ua kom tau cov carbohydrate hauv cov zaub mov: cov carbohydrate ntau dua, kev hloov pauv hauv cov ntshav qabzib ntau dua.

Kev faib tawm ntawm glycemic load tau ua raws li hauv qab no:

• Tsis tshua muaj glycemic load: muaj nuj nqis txog 10;
• Nruab nrab glycemic load: qhov tseem ceeb ntawm 11 txog 19;
• Siab glycemic load: qhov tseem ceeb ntawm 20.

Lub glycemic load yog qhov tseem ceeb vim tias tsis yog ib txwm muaj khoom noj nrog cov glycemic siab yuav muaj peev xwm hloov ntshav qab zib hauv qhov tsis zoo. Piv txwv li, dib liab muaj lub siab glycemic Performance index thiab lub glycemic load ntawm 4 xwb, uas txhais tau tias ib nplais txiv mab txiv ntoo tsis muaj carbohydrate txaus kom nce ntshav qab zib ntau dhau.

Yuav ua li cas paub glycemic Performance index ntawm cov zaub mov

Txhawm rau kom paub tseeb txog tus nqi ntawm glycemic index ntawm cov zaub mov, koj yuav tsum saib ntawm lub rooj, tab sis cov lus qhia hauv qab no tau txais txiaj ntsig los ntsuas seb ib qho zaub mov twg muaj siab lossis qis glycemic index:

1. Qhov ua noj ntau dua los yog ua tiav cov zaub mov yog, qhov ntau dua nws cov glycemic Performance index: cov kua txiv muaj cov glycemic siab dua tag nrho cov txiv ntoo; mashed qos yaj ywm muaj glycemic siab dua qhov tseem ceeb tshaj tag nrho cov qos yaj ywm siav;
2. Qhov ntau lub txiv hmab txiv ntoo lossis zaub yog qhov ntau dua nws qhov glycemic index;
3. Peeled txiv hmab txiv ntoo thiab zaub muaj qhov qis glycemic Performance index dua tev tawm;
4. Qhov ntev ib qho khoom noj tau siav, qhov siab dua glycemic index: lub khob noom cookieal kev kho hniav muaj qis glycemic Performance index dua li zoo nplej zom.

Yog li, cov lus qhia zoo kom tsis txhob muaj khoom noj nrog lub siab glycemic Performance index yog kom haus cov zaub mov hauv txoj kev zoo tshaj plaws, kev noj cov txiv hmab txiv ntoo thiab cov txiv duaj txhua lub sijhawm thaum ua tau thiab zam cov khoom lag luam. Pom cov piv txwv ntawm cov khoom noj muaj qhov glycemic index tsawg.

Glycemic Performance index txhawm rau txhim kho kev kawm

Ua ntej kev cob qhia, koj yuav tsum tau haus cov zaub mov uas muaj qes glycemic index, xws li tsawb thiab qos yaj ywm qab zib, vim tias lawv yuav tsa koj cov ntshav qabzib maj mam, muab lub zog rau lub sijhawm kev kawm pib.

Yog hais tias kev tawm dag zog lub cev yog mob siab thiab kav ntev dua 1 teev, koj yuav tsum haus lub siab glycemic index carbohydrates kom sai rau koj cov kev qhia ua haujlwm, thiab koj tuaj yeem siv cov dej cawv carbohydrate gel, isotonic dej haus lossis txiv hmab txiv ntoo nrog ntau dua cov suab thaj, xws li cov prunes.

Tom qab kev qoj ib ce, cov kis las yuav tsum tau ua ntej kom noj cov khoom noj nrog nruab nrab mus rau siab glycemic Performance index, kom rov qab ua kom tau cov carbohydrate cov khoom lag luam thiab ua kom cov leeg rov zoo dua. Saib ntxiv txog yuav ua li cas siv glycemic Performance index los txhim kho koj cov workout thiab pom cov piv txwv ntawm cov zaub mov hauv cov yeeb yaj kiab no: