Cov khoom noj uas tsis tshua muaj-glycemic muaj tsawg dua cov qab zib (txawm tias muaj dab tsi tshwm sim los yog thaum ntxiv los ntawm kev ua) thiab yog li ntawd yuav tsis tsa koj cov ntshav qabzib ntau npaum li lwm cov khoom noj uas muaj ntau dua cov piam thaj hauv lawv.
Muaj ntau txoj kev tshawb fawb txog cov txiaj ntsim ntawm kev noj cov zaub mov qes-glycemic, tshwj xeeb tshaj yog rau cov neeg muaj ntshav qab zib. Thaum noj cov zaub mov qis-glycemic hauv koj qhov kev npaj pluas noj, nws tau pom tias txawm tawm ntau cov ntshav loj thiab sai ntshav qab zib uas muaj ntau hom mob ntshav qab zib 1.
Txawm tias cov khoom noj khoom haus tsawg tsawg-glycemic rau hauv koj txoj kev npaj noj tam sim no yuav pab koj tswj kom koj cov ntshav qabzib zoo dua.
Tus Glycemic Index
Cov kev tshawb fawb ntawm cov khoom noj tau glycemic tau ua rau muaj kev ntsuas glycemic uas tau noj cov zaub mov raws li lawv cov pa glycemic, los yog li cas lawv muaj feem xyuam ntshav qab zib. Qhov ntsuas no yog tsom rau ntawm cov carbohydrates thiab qiv rau lawv ntawm 0 mus rau 100. Cov zaub mov uas siab dua rau ntawm kev qhia txog glycemic yog absorbed sai dua los ntawm koj tus mob hnyuv thiab thiaj li ua kom sai thiab nce siab ntxiv hauv koj cov ntshav qab zib.
Ntawm no yog tus txheej txheem rau feem ntau lees paub txog kev qhia cov khoom noj khoom haus glycemic:
- Cov khoom noj uas tsis tshua muaj glycemic muaj feem ntawm 55 lossis tsawg dua
- Cov khoom noj nruab nrab ntawm glycemic muaj hauv qeb ntawm 56 rau 69
- Cov khoom noj muaj roj glycemic muaj ib qeb ntawm 70 lossis siab dua
Yog li, thaum siv cov glycemic Performance index, koj xav xaiv cov khoom noj nyob hauv lub cev tsis tshua muaj glycemic uas muaj ib qho kev sib tw ntawm tsawg dua 55.
Glycemic Load
Yuav kom siv cov glycemic Performance index koj kuj yuav tsum xav txog qhov khoom noj khoom haus glycemic. Glycemic load qhia koj paub tias koj carbohydrate ntau npaum li cas hauv ib qho khoom noj khoom haus. Nws txiav txim siab rau qhov loj me me thiab suav cov lej ntawm carbohydrates nyob rau hauv qhov kev pabcuam, uas yog muab rau koj ntau txoj kev los ntawm kev twv seb nws yuav ua li cas rau koj cov ntshav qab zib.
Xam cov Glycemic Load
Txhawm rau muab cov khoom noj khoom haus tso ua ke ntawm cov khoom noj khoom haus tau muab tso rau ntawm cov khoom noj khoom haus thiab cov khoom faib tawm ntawm 100.
Koj tuaj yeem ntsuas ntsuas glycemic raws li:
- 10 los sis tsawg dua yog qhov qis glycemic tsawg
- 11-19 yog qhov nruab nrab glycemic load
- 20 los sis ntau tshaj yog ib qho mob siab glycemic
Piv txwv li, cov kua nruab nrab yog muaj qhov ntsuas ntawm 40 thiab muaj li 16 carbohydrates. Yog tias koj multiply 40 x 16 no sib npaug 640. Koj mam li faib 640 los ntawm 100 rau ib tus glycemic load ntawm 6. Li ntawd, tus nruab nrab qhov nruab nrab cov kua ntawd tsim nyog muaj qhov qis glycemic.
Ntawm no yog ib qhov tshawb nrhiav ntawm cov khoom noj uas yuav muab rau koj nrog glycemic index, pes tsawg carbohydrates thiab glycemic load.
Low-glycemic Superfoods
Ntawm no yog 5 khoom noj khoom haus tsawg-glycemic uas tseem muaj nyob hauv kev noj haus.
- Chana Dal. Chana Dal yog ib hom ntawm chickpea uas yog dav siv nyob rau hauv Is Nrias teb thiab Mediterranean cheeb tsam ntawm lub ntiaj teb. Nws muaj ib qho qis tshaj plaws ntawm glycemic thiab zoo nkauj hauv cov kua. Peb-feem plaub ntawm ib lub khob ntawm chana siav muab 25 grams zoo-siab carbohydrate nrog ib tug glycemic load ntawm xwb 3.
- Qhuav taum. Cov taum qoob txawv me ntsis hauv cov qhab nia glycemic nyob ntawm seb hom qiab taum koj xaiv. Ib feem peb ntawm ib lub khob ntawm cov noob qoob loo thiab cov av qeeg, ua rau thaj tsam li 21 gram ntawm cov carbohydrate thiab ib lub pob glycemic txog 5.
- Lentils. Lentils kuj yog cov nrov nyob hauv Mediterranean thiab nruab nrab sab hnub tuaj thiab muaj kev noj haus zoo thiab pheej yig thiab muaj qis glycemic. Ib ½ khob ntawm lub lentils siav muaj txog 24 grams of carbohydrate thiab muaj ib tug glycemic load ntawm txog 7.
- Cov nplej hnav zoo li. Tej zaum nws yuav ua rau koj xav hnov tias cov nplej zom muaj peev xwm muaj qhov qis glycemic tsawg. Tab sis nws yog tshwj xeeb rau tag nrho cov nplej hnav thiab seb koj npaj nws. Ib lub khob haus ntawm dais (khov kho thiab muag muag) cov nplej hlais tag nrho muaj txog 25 grams carbohydrate nrog ib ntus glycemic txog li 10. Ua noj cov pasta dhau qhov al dente theem nce lub glycemic load.
- Split peas. Split peas yog siab nyob rau hauv kev noj haus fiber ntau thiab B vitamins ntxiv rau qhov noj tsawg kawg glycemic zaub mov. Ib ½ khob ntawm cov hmoov nplej siav muaj txog 20 grams carbohydrate nrog ib tug glycemic load ntawm txog 10.
Qhov chaw:
American Diabetes Association. "Mob ntshav qab zib Superfoods."
Glycemic Index. "Glycemic Search Index."