Cov npe thiab cov ntaub ntawv rau cov khoom noj
Kev ntsuas glycemic muab peb lub tswv yim ntawm cov khoom noj uas ua rau peb cov ntshav qabzib sai tshaj thiab siab tshaj.
Vim Li No Tseem Ceeb?
Ntau tus neeg muaj teeb meem loj ua rau cov ntshav qabzib thiab ua tau zoo dua nyob rau hauv ntau txoj hau kev thaum peb cov ntshav qab zib yog qhov ruaj khov. Qhov no yog qhov tseem ceeb rau cov neeg uas muaj ntshav qab zib, cov kab mob qog ntshav qab zib, cov tshuaj tiv thaiv kab mob insulin thiab cov metabolic syndrome.
Cov Numbers Ua Luaj Yog Dab Tsi?
Noj qab haus huv piam thaj yog muab ib qeb duas txog 100 - tag nrho lwm cov khoom noj uas muaj txuam nrog rau qhov no. Khoom noj khoom haus nrog kev ntsuas glycemic ntawm 95 nce ntshav qab zib yuav luag npaum li ntshiab qabzib, tab sis cov khoom noj khoom haus nrog tus glycemic Performance index 20 tsis nce ntshav qab zib ntau ntawm tag nrho. Nws tseem ceeb heev uas yuav tsum nco ntsoov, txawm li cas los xij, tus glycemic Performance index tsis siv qhov me me rau hauv koj tus account. Qhov tseeb npaum li cas cov khoom noj khoom haus nce tau ntshav qab zib tau ua ob qho tib si nrog seb qhov tshuaj glycemic yog li cas, thiab koj ntau npaum li cas. Lub caij glycemic thauj khoom siv ua ke cov ntsiab lus no, thiab qee cov khoom noj yog siv cov txheej txheem glycemic vim li no.
Vim Li Cas Thiaj Muaj Qib Ntau Cov Zauv Hauv Cov Khoom Noj?
Muaj ntau yam kev cuam tshuam txog kev noj zaub mov, xws li kev sib txawv ntawm cov neeg kuaj, zaub mov txawv, hom kev sim, thiab qhov tseeb hais tias tsis muaj ob hom carrots raws nraim.
Thaum muaj ib tug naj npawb tom qab cov khoom noj, nws txhais tau hais tias tsuas yog ib qho kev tshawb fawb tau ua tiav nrog cov khoom noj ntawd (nws yuav yog ib txoj kev tshawb kawm los ntawm txhua qhov chaw hauv lub ntiaj teb).
Tus lej ntawd yog qhov nruab nrab ntawm txhua tus neeg hauv txoj kev kawm, thiab yog li koj yuav tsum xav txog tus lej ntawd raws li qhov kwv yees. Piv txwv, muaj kev kawm txog txiv hmab txiv ntoo Lape cereal, thiab qhov ntau ntawm cov neeg kuaj tau ntawm nruab nrab ntawm 60 thiab 78, tab sis qhov tshwm sim qhia tau yog ib tus lej, 69.
Thaum muaj ntau tus lej tom qab zaub mov, qhov ntawd yog qhov siab tshaj thiab qis tshaj qhov kev tshawb fawb.
Hauv qee qhov feem ntau, cov txiaj ntsig tau muab los ntawm ntau cov kev tshawb fawb, uas kuj tau suav nrog. Tiam sis tus naj npawb rau cov kev tshawb fawb no yog qhov nruab nrab ntawm cov neeg hauv txoj kev tshawb fawb.
Vim tias muaj ntau qhov sib txawv ntawm cov khoom noj thiab ntawm cov tib neeg, tsis tshuav qhov sib txawv ntawm cov khoom noj uas muaj qhov sib txawv ntawm tsawg tshaj 5 los yog 10 cov ntsiab lus ntawm qhov ntsuas cov hniav.
Txawm hais tias lub tswvyim ntawm qhov kev ntsuas glycemic yog qhov tseem ceeb, nws yog ib qho tseem ceeb rau kev kawm txog cov kev muaj tiag ntawm qhov Performance index yog hais tias lawv yuav tsum pib noj lawv cov zaub mov nyob ib ncig ntawm nws. Thiab qhov kev muaj tiag yog tias tsis muaj ib tus naj npawb qhia zaj dab neeg ntawm ib qho khoom noj hauv ib lub cev twg. Tib txoj kev qhia tseeb tias qhov khoom noj dab tsi cuam tshuam koj yog xyuas koj cov ntshav qabzib. Hais tias, glycemic Performance index yuav qhia tau rau peb qee cov lus qhia txog cov carbohydrates.
Glycemic Index List
Qab zib
- Fructose 12-25, nruab nrab 19, tab sis thov nyeem qhov no ua ntej siv fructose
- Ntshoo 85-111, nruab nrab 100
- Ntshav noj nrog 15-20 grams fiber ntau 57-85
- Ntshav noj cov protein thiab rog 56
- Zib ntaw 32-87, nruab nrab 55
- Lactose 46
- Sucrose (granulated table sugar) feem ntau 58-65, 2 cov kev tshawb fawb ntxiv, nqa qhov nruab nrab rau 68 (sucrose yog ib nrab piam thaj thiab ib nrab fructose)
- Rau lub ntsiab ntawm cov kua qab zib glimcemic hauv qab zib xws li maltitol, saib cov ntawv qhia.
Khoom noj khoom haus
- Mis, lub sij hawm (rog rog) 11-40, nruab nrab 27
- Mis nyuj, yim - 32
- Kua mis nyeem qaub tsis ntxiv qab zib - 14-23
Mov ci
- Cov khob cij dawb 64-87 - qhov nruab nrab 70 thiab 73
- Cov hmoov nplej tag nrho nrog 100% cov hmoov nplej tag nrho - 52-87 nruab nrab 71
- Nplej cij ua nrog 50% tawg hom qoob mog liab 58
- Nplej cij ua nrog 75% tawg hom qoob mog 48
Muffins, Ncuav Qab Zib, Pancakes, Waffles Etc.
- sib txawv (38-102), tiam sis feem ntau ntawm 55 thiab 80
Crackers
- Rice Cakes - 61-91, nruab nrab 78
- High-fiber rye crispbread - 59-69, nruab nrab 64
- Pob Zeb Nplej Pob Zeb - 67
Cereal Txias
- Tag Nrho-Qeb - 30-51, nruab nrab 42
- Quaj ntses - 58
- Quaj tshuaj nrog Psyllium - 47
- Cornflakes 72-92, nruab nrab 81 (Teb chaws USA cornflakes yog cov 92)
- Pob kws Chex 83
- Crispix 87
- Txiv Loj Txiv Loops - 69
- Golden Grahams - 71
- Txiv Noob Txiv Neej 67-85 nruab nrab 71
- Lub neej - 66
- Puffed Nplej - 67-80
- Nplej Krispie hom cereal - 81-95
- Rice Chex - 89
- Cov hmoov nplej - 67-83 nruab nrab 75
- Tshwj Xeeb K - 54-84
- Tas nrho - 76
- Weetabix thiab zoo sib xws - 61-74 - nruab nrab ntawm 70
Kub Cereal
- Cream ntawm nplej - 66
- Instant Cream ntawm Nplej - 74
- Oatmeal los ntawm duav oats (tsis instant) 42-75, dua tuaj yog US oatmeal nruab nrab 58
- Nquag ua noj oats - 66
Nplej - Npau Plaub Pob Tag Ntswj Txhaum Lwm Yam
- Barley - 22-48
- Barley, tawg - 50
- Barley, dov - 66
- Buckwheat - 49-63
- Cornmeal pob hau hauv dej - 69
- Couscous (ua tiav nplej) - 61-69
- Pej xeem - 71
- Rice, ntev ntev looj - 50-64, nruab nrab 56
- Rice, luv luv thiab nruab nrab grained dawb - 83-93
- Rice, xim av - 66-87
- Nplej, tag nrho cov kernels - 30-48
- Nplej, nplej (tawg pleb) - 46-53, nruab nrab 48
Nplej zom
Glycemic Performance ntawm cov nplej zom ua los ntawm cov nplej (feem ntau cov pasta) yog nyob ntawm cov duab ntawm lub pasta (lub thicker, qhov qis GI), thiab txoj kev nws yog siav. Thaum siav li cov Italians ua, "al dente" - me ntsis ruaj khov - nws muaj qhov qis tshaj plaws ntawm glycemic. Qhov ntev koj noj nws, lub softer nws yog, thiab lub siab dua GI.
- Nrog variation nyob ntawm tej yam zoo li, feem ntau ntawm cov kev tshawb fawb ntawm cov nplej zom qhia GI hauv 40's mus rau qis 60's, nrog ob peb dipping rau lub 30's.
- Mov nplej (nrog rau xim av) 40-92
- Mung taum noodles (taum xov) 26-39
Txiv hmab txiv ntoo
Cov txiv hmab txiv ntoo yog txuas rau carbohydrate suav thiab lwm yam kev noj haus. Yog xav paub ntxiv txog cov ntsiab lus qab zib / carbohydrate ntawm cov txiv hmab txiv ntoo saib daim ntawv teev cov txiv hmab txiv ntoo tsawg tsawg .
- Apples - 28-44, nruab nrab 38
- Apricots, nyoo - 57
- Apricots, nyob kas poom los hauv lub teeb syrup - 64
- Apricots, qhuav 31
- Cov txiv hmab txiv ntoo qis tshaj tawm (txo cov suab thaj) - 55
- Txiv tsawb, underripe - 30
- Txiv tsawb, overripe - 52
- Txiv tsawb , tsis sau tseg 46-70
- Cantaloupe 65
- Cherries 22
- Cov Hnub Tim 103
- Grapefruit 25
- Grapes 46-49
- Kiwi Txiv Hmab Txiv Ntoo 47-58
- Mangoes 41-60, nruab nrab 51
- Paj Txiv Hlis 31-51, nruab nrab 42
- Papayas 56-60, nruab nrab 59
- Peaches 28-56
- Pears 33-42
- Pineapple 51-66
- Plums 24-53
- Raisins 64
- Txiv pos nphuab 40
- Watermelon 72
Txiv Ntoo Kua txiv
- Carrot Kua Txiv - 43
- Cranberry kua txiv Cocktail - 52-68
- Txiv Kua Txiv Phwj Yig 48
- Kua txiv kab ntxwv 46-53
- Pineapple kua txiv - 46
- Txiv lws suav kua txiv - 38
Cov Zaub Khaub Ncaws Tsis Tshua
Feem ntau cov zaub uas tsis yog hmoov nplej siab tsis tau kuaj vim tias ib tus neeg xav tau noj kom ntau tau 50 grams carbohydrate rau qhov kev kuaj (piv txwv, 20 khob zaub qhwv). Thiab, qhov tseeb, rau ntau cov zaub, muaj tsawg heev carbohydrate encased nyob rau hauv ntau lub cellulose tias lawv zaum ua rau me me los yog tsis muaj siab nyob rau hauv cov ntshav qab zib. Vim li no, qee cov khoom noj txom nyem tsawg hu cov khoom noj "dawb" no. Ntawm lwm cov tes, qee cov zaub ntsuab tsis muaj dej qab zib ntau dua lwm tus, thiab ib txhia, zoo li txiv lws suav, yog cov txiv hmab txiv ntoo uas yeej yuav ua rau ntshav qab zib nce ntxiv.
Starchy Zaub
- Beets 64
- Carrots 16-92 nruab nrab 47
- Pob kws 37-62, nruab nrab 53
- Parsnips 97
- Peas, ntsuab, tshiab los yog khov dej khov 39-54, nruab nrab 48
- Qos 56-111 - feem ntau qhov ntau tau muab tso rau hauv siab 80's
- Qos yaj ywm, instant - 74-97, nruab nrab 80
- Rutabaga 72
- Sweet qos - 44-78, nruab nrab 61 *
- * Qab zib qos yaj ywm thiab cov khoom noj muaj ntau hom tsiaj uas hu ua ntau yam nyob hauv ntau qhov chaw hauv ntiaj teb. Piv txwv, garnet yam khoom hauv Teb Chaws Asmeskas yog hom qos yaj ywm. Cov hom mob tsis tshua muaj nyob hauv cov rooj.
Legumes
Tshwj tsis yog tias tau sau, qhov no yog hais txog taum qhuav los yog peas uas yog pob hau. Thaum cov kaus poom los ntawm cov kaus poom los ntawm cov noob qoob loo lawv muaj feem xyuam dua cov ntsiab lus glycemic.
- Blackeyed peas 33-50
- Butter taum 28-36, nruab nrab 31
- Chickpeas (garbanzo taum) 31-36
- Chickpeas, cov kaus poom 42
- Raum taum 13-46, nruab nrab 34
- Raum taum, kaus poom 52
- Lentils 18-37
- Lentils, cov kaus poom 52
- Rog taum (taum dawb, qoob loo) 30-39
- Rog taum, siab siav 29-59
- Peas, qhuav, phua 32
- Pinto taum 39
- Pinto taum, kaus poom 45
- Soybeans 15-20
- Soybeans, nyob kas poom 14
Ceev thiab Khoom Noj Khoom Haus
- Cashews 22
- Pob kws chips 72
- Mis Nyuj Khov - 37-80
- Peanuts 7-23, nruab nrab 14
- Popcorn 55-89
- Pop ntaus pob 70
- Qos chips 51-57
Khoom qab zib
- Jelly Beans 76-80
- Kudos Chocolate Chip Snack Bar 62
- Lub neej Savers 70
- Mars Bar 62-68
- Skittles 70
- Snickers nruab nrab 55
Muag Dej
- Coca Cola - 53-63 nruab nrab 58
- Gatorade - 78
- Txiv kab ntxwv sis dej qab zib - 68
> Source:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Kev Tshawb Fawb Ntsig Txog Kev Ntsuas Glycemic thiab Glycemic Load Values: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).