Ntau cov dieters nrhiav cov khoom noj uas tsis tshua muaj glycemic kom tswj tau kev tshaib kev nqhis, tsis txhob muaj tshaj tawm thiab slim. Tej cov kev tshawb fawb pom tau hais tias noj cov zaub mov tsis tshua muaj peev xwm pab koj poob phaus. Tab sis tsis yog tag nrho cov pov thawj zoo ib yam thiab ib txhia kev ntseeg txog cov khoom noj uas tsis muaj glycemic tej zaum yuav tsis yog.
Glycemic Cov Khoom Noj Muaj Yav Dua
Ntau cov dieters ntseeg hais tias cov khoom noj uas tsis muaj glycemic yog cov uas ua rau koj cov ntshav qab zib nce siab ntawm qeeb qis qis qis.
Glycemic noj zaub mov tsawg dua yog tias koj tuaj yeem tiv thaiv overeating thiab tswj kom muaj zog tsis muaj zog yog tias koj xaiv cov khoom noj uas muaj tus nqi glycemic index ntawm 55 lossis qis dua.
Qauv Cov Khoom Noj Uas Tsis Muaj Qis Glycemic (GI Tus Nqi 55 lossis tsawg dua)
- Lentils
- Txiv kab ntxwv qaub
- Cashews
- Yams
- Hummus
- Kua
- Barley
- Cov mis los yog nplaum mis nyuj
- Soy taum
Cov khoom noj uas tsis tshua muaj zog glycemic kuj muaj xws li cov roj calorie lossis cov khoom noj muaj roj zoo li ncuav mog qab zib, chips pob kws los yog Snickers. Cov zaub mov ua haujlwm feem ntau muaj cov cim GI los qhia tias lawv tau raug sim los muab cov nqi qis gllycemic qis.
Cov khoom noj uas tsis tshua muaj glycemic tau ntseeg tias yuav zoo dua rau koj cov khoom noj zoo dua cov khoom noj khoom haus glycemic zoo li cij, dawb qos yaj ywm, dawb txhuv thiab dej qab zib. Cov khoom noj uas siab glycemic tau ntseeg tias yuav ua rau koj cov ntshav qab zib sai sai, ua raws li lub dip uas yuav ua rau kev tshaib plab, tsis muaj zog thiab yuav tsum tau noj dua .
Cov Khoom Noj Khoom Haus Glycemic Tsis Muaj Qiv Kuv Tsis Poob?
Qhov teeb meem nrog kev noj cov zaub mov qis gllycemic rau qhov hnyav yog tias cov khoom noj no yuav tsis zoo rau koj cov khoom noj.
Tsis ntev tas los no kuv tau hais lus rau Susan Kleiner PhD, RD, FACN, CNS, FISSN los piav txog qee qhov tswvyim ntawm cov khoom noj uas tsis tshua muaj glycemic. Dr. Kleiner yog tus tswv ntawm Cov Khoom Noj Khoom Haus hauv High School nyob hauv Mercer Washington, tus sau phau ntawv ntawm ntau cov phau ntawv rau kev noj haus thiab tau npaj kev noj haus rau pab neeg ua kis las, cov neeg tseem ceeb thiab olympic kislas.
Nws hais tias qhov uas tsis muaj teebmeem glycemic yog qhov tsis zoo.
Raws li Kleiner, tus nqi glycemic Performance index tsis qhia tias cov zaub mov ceev ntawm nkag mus rau hauv cov hlab ntsha. "Glycemic index ntsuas tag nrho cov ntshav qab zib ntau tshaj ib ntus sij hawm." Koj tsis tau txais kev nqus ntawm tus xov tooj, "nws hais, referencing ob peb cov kev tshawb fawb soj ntsuam. "Tej zaum yuav txawv me ntsis ntawm peb ntseeg, tab sis qhov txawv me me sib tham yog li cas peb siv cov lus qhia."
Qhov txawv me me no txhais tau li cas? Nws txhais tau hais tias cov zaub mov uas tsis muaj glycemic yuav tsis muab qeeb, khov kho, noj cov zaub mov hauv cov ntshav qab zib uas lawv vam khom. Thiab cov khoom noj uas siab glycemic no yuav tsis ua rau cov kab mob ntshav qab zib uas yuav ua rau mob siab.
Tsis tas li ntawd, Kleiner hais tias cov khoom noj uas tsis tshua muaj glycemic tsis yog ib txwm noj qab haus huv los yog zoo rau koj cov khoom noj. Nws taw qhia tias khov yog khoom noj khoom haus tsawg-glycemic, tab sis tsis yog qhov kev xaiv zoo yog tias koj tab tom sim poob phaus. Txawm tias Crisco, nws hais tias, yog khoom noj khoom haus tsawg-glycemic.
Thiab dab tsi txog cov khoom noj uas muaj qhov cim GI? Kleiner hais tias dieters yuav tsum tsis ntseeg thaum lawv xaiv khoom noj raws li daim ntawv qhia. "Cov cim GI muab rau tib neeg kev paub txog kev ruaj ntseg thaum muaj tiag tiag tsis muaj kev tsis txaus siab rau nws." Nws piav qhia hais tias qee cov chaw lag luam siv cov cim GI raws li kev ua lag luam gimmick.
"Lawv muaj peev xwm ntxiv pheej yig zog kom tau txais qis glycemic qis thiab tom qab ntawd ces mus siv GI cim rau ntawm pob."
Tsawg Glycemic Cov Khoom Noj Khoom Haus Zoo Noj Noj Qab Haus Huv Rau Lub Cev Poob
Yog li dab tsi yog qhov zoo tshaj los xaiv cov khoom noj uas zoo tshaj plaws yog tias koj tuaj yeem tsis tso siab rau qhov tseeb ntawm kev txhim kho glycemic? Kleiner hais tias dieters yuav pab tau los ntawm noj tag nrho cov khoom noj uas muaj tag nrho cov as-ham. Cov zaub mov no tej zaum cov zaub mov glycemic tsawg tsawg, tab sis tsis tas, thiab tus GI muaj peev xwm ntxiv tsis meej pem.
"Kuv nyiam rau cov neeg xav txog cov khoom noj khoom haus tiag tiag thiab tsis txog cov lej xov tooj," nws hais. Kleiner qhia tawm kev txiav txim siab raws li qhov muaj nuj nqi thiab kev nkag siab zoo.
"Tus nab npawb GI tuaj yeem siv los ntawm dieters kom tsis txhob noj cov zaub mov tsis zoo xws li dej khov dua txiv hmab txiv ntoo." Thaum kawg, qhov khoom noj khoom haus zoo tshaj plaws rau koj cov zaub mov yog cov zaub mov uas muab cov kev pabcuam noj qab haus huv nrog cov roj tsawg thiab cov roj calorie. Glycemic index tsis tas yuav yog tus qhia zoo tshaj plaws los nrhiav cov khoom noj.
Qhov chaw:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Schepers M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "Qhov kev kho mob glycemic tsis yog lub hauv vivo starch digestibility ntawm fiber ntau cov nplua nplej khoom noj rau cov neeg noj qab nyob zoo." Cov Phau Qhia Txog Kev Noj Qoob Luam Lub Ob Hlis 2012.
Coby Eelderink, Marianne Schepers, Tom Preston, Roel J Vonk, Lizette Oudhuis, thiab Marion G Priebe. "Cov zaub mov qeeb thiab ceev ceev digestible yuav tuaj yeem ua rau tus kab mob zoo li glycemic vim kev sib txawv ntawm cov nqaij hauv qab zib kom noj qab nyob zoo rau cov txiv neej." American Journal of Clinical Nutrition September 18, 2012.
Schenk S, Davidson CJ, Zderic TW, Byerley LO, Coyle EF. . "Glycemic indexes ntawm kev noj tshais cereals tsis yog vim qab zib nkag rau hauv cov ntshav tab sis mus rau cov ntshav tawm ntawm cov ntaub so ntswg." American Journal of Clinical Nutrition Lub Kaum Hli Ntuj 2003.