Ua tiav cov npe glycemic ntawm cov zaub mov
Zoo Siab
- Glycemic Performance index lub rooj
- Glycemic qhov ntsuas ntawm cov khoom noj thiab tag nrho cov zaub mov noj
Lub glycemic Performance index (GI) sib raug rau qhov ceev uas cov zaub mov muaj carbohydrates txhawb nqa kev nce hauv glycemia, uas yog, nyob rau hauv cov suab thaj hauv cov ntshav. Txhawm rau txiav txim siab rau qhov ntsuas no, ntxiv rau hauv cov nyiaj ntawm carbohydrate, qhov nrawm nrog lawv tau zom thiab nqus kuj tseem coj mus rau hauv tus account. Paub txog glycemic index yog qhov tseem ceeb los pab tswj kev tshaib kev nqhis, ntxhov siab, nce lub siab ntawm satiety thiab tswj cov ntshav qabzib hauv cov ntshav.
Cov glycemic Performance index tso cai rau kev tswj ntshav qab zib kom zoo dua, txo qhov hnyav hnyav dua thiab nws yog qhov tseem ceeb rau cov neeg ncaws pob, vim nws muab cov ntaub ntawv hais txog cov khoom noj uas pab ua kom muaj zog lossis rov ua lub zog txuag.
Glycemic Performance index lub rooj
Tus nqi ntawm glycemic index ntawm cov zaub mov tsis tau suav raws ib feem, tab sis sib piv rau qhov sib piv ntawm cov nyiaj uas muaj cov carbohydrates uas cov zaub mov muaj thiab cov piam thaj, uas glycemic index yog 100.
Cov zaub mov noj nrog glycemic Performance index qis dua 55 yog suav tias yog cov ntsuas qis thiab feem ntau, kev noj qab haus huv dua.Cov uas muaj qhov ntsuas pib ntawm 56 thiab 69 muaj qhov ntsuas glycemic hauv nruab nrab, thiab cov zaub mov uas muaj glycemic Performance index ntau dua 70 yog suav tias muaj GI siab, thiab nws raug nquahu kom tsis txhob lossis haus cov cawv hauv kev sim.
Cov lus hauv qab no taw qhia cov khoom noj uas muaj qis, nruab nrab thiab siab glycemic Performance index tau noj ntau zaus los ntawm cov neeg:
| Cov khoom noj muaj carbohydrate-nplua nuj | ||
| Qis GI ≤ 55 | Qhov nruab nrab IG 56-69 | Siab GI ≥ 70 |
| Txhua Fab Tsuag ua tshais ua noj: 30 | Cov nplej xim av: 68 | Mov nplej dawb: 73 |
| Oats: 54 | Cov Tub Ceev Xwm: 65 | Gatorade isotonic dej qab zib: 78 |
| Cov khaub noom chocolate: 43 | Cov hmoov nplej nyom: 61 | Cov nplej mov cracker: 87 |
| Noodles: 49 | Pob kws hmoov: 60 | Pob Kws Ntaus Pob Kws Hmoov Pob Kws: 81 |
| Lub ncuav ci: 53 | Paj Kws: 65 | Mov dawb: 75 |
| Pob kws tortilla: 50 | Tub yees: 59 | Tapioca: 70 |
| Barley: 30 | Muesli: 57 | Pob Kws: 85 |
| Fructose: 15 | Cov mov ci: 53 | Tacos: 70 |
| - | Pancakes hauv tsev: 66 | Cov piam thaj: 103 |
| Zaub thiab legumes (kev faib tawm dav dav) | ||
| Qis GI ≤ 55 | Qhov nruab nrab IG 56-69 | Siab GI ≥ 70 |
| Taum: 24 | Steamed yam: 51 | Mas cov qos yaj ywm: 87 |
| Lentil: 32 | Ci lub taub dag: 64 | Qos: 78 |
| Siav carrots: 39 | Txiv tsawb ntsuab: 55 | - |
| Zaub kua zaub: 48 | Thaij: 62 | - |
| Ua pob kws: 52 | Peeled Sweet qos yaj ywm: 61 | - |
| Taum pauv: 20 | Pea: 54 | - |
| Grated nyoos carrots: 35 | Qos daim tawv: 63 | - |
| Ci qos yaj ywm qab: 44 | Beet: 64 | - |
| Txiv hmab txiv ntoo (kev faib tawm dav dav) | ||
| Qis GI ≤ 55 | Qhov nruab nrab IG 56-69 | Siab GI ≥ 70 |
| Kua: 36 | Kiwi: 58 | Cais kua txiv: 76 |
| Tub Pos: 40 | Papaya: 56 | - |
| Txiv kab ntxwv: 43 | Peaches nyob rau hauv syrups: 58 | - |
| Cov kua txiv uas tsis qab zib: 44 | Pineapple: 59 | - |
| Cov kua txiv kab ntxwv: 50 | Grape: 59 | - |
| Txiv tsawb: 51 | Cov Txiv Ntoo: 63 | - |
| Tes Tsho: 51 | Melon: 65 | - |
| Lub nroog Damaxaka: 34 | Raisins: 64 | - |
| Txiv duaj: 28 | - | - |
| Txiv Hlob: 33 | - | - |
| Kab Npauj Laim: 53 | - | - |
| Plums: 53 | - | - |
| Oilseeds (txhua qhov tsawg GI) | - | |
| Neeg rau: 15 | Cov txiv ntoo cashew: 25 | Txiv laum huab xeeb: 7 |
| Cov mis, cov khoom qub thiab lwm cov dej qab zib (txhua yam yog GI tsawg) | ||
| Kua mis: 34 | Skimmed mis: 37 | Yogurt ntuj: 41 |
| Cov mis nyuj tag nrho: 39 | Fermented mis: 46 | Skimmed ntuj yogurt: 35 |
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias koj yuav tsum noj zaub mov nrog qhov qis kom nruab nrab glycemic index, vim qhov no txo cov roj ntau lawm, nce satiety thiab txo kev tshaib kev nqhis. Hais txog tus nqi ntawm cov zaub mov uas yuav tsum tau noj, qhov no yuav yog nyob ntawm tus neeg cov kev xav tau txhua hnub thiab, yog li ntawd, nws yog ib qho tseem ceeb uas tus neeg noj zaub mov noj mov tau tawm tswv yim txhawm rau ua tiav kev soj ntsuam kev noj zaub mov kom nws thiaj li muaj peev xwm qhia dab tsi pom zoo rau noj hauv nruab hnub. Txheeb xyuas ib qho piv txwv ntawm cov zaub mov qes qis glycemic.
Glycemic qhov ntsuas ntawm cov khoom noj thiab tag nrho cov zaub mov noj
Lub glycemic index ntawm cov zaub mov tiav yog txawv ntawm glycemic Performance index ntawm cov zaub mov cais, zoo li thaum lub sijhawm zom cov zaub mov, cov zaub mov sib xyaw thiab ua rau muaj kev cuam tshuam sib txawv ntawm cov ntshav ntshav. Yog li, yog tias ib pluas noj muaj nplua nuj nyob hauv cov khoom noj carbohydrate, xws li qhob cij, french kib, dej qab zib thiab dej khov, nws yuav muaj peev xwm nce cov ntshav qab zib ntau ntau, nqa cov kev mob tsis zoo xws li nce phaus, roj cholesterol thiab triglycerides.
Ntawm qhov tod tes, kev noj zaub mov kom sib npaug thiab sib txawv, muaj, piv txwv, mov, taum, zaub xas lav, nqaij thiab txiv roj roj, yuav muaj cov roj glycemic tsawg thiab ua kom cov ntshav qab zib nyob ruaj khov, nqa cov txiaj ntsig kev noj qab haus huv.
Cov lus qhia zoo rau kev noj zaub mov kom sib luag yog ib txwm muaj tag nrho cov zaub mov, txiv hmab txiv ntoo, zaub, txiv ntoo xws li txiv ntoo thiab txiv laum huab xeeb, thiab cov khoom noj muaj protein ntau xws li mis nyuj, yogurt, qe thiab nqaij.
Cov Ntawv Tshaj Tawm Tshiab
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