Kev ntsuas glycemic yog tsim los qhia rau peb txog cov ntaub ntawv uas cov khoom noj carbohydrate nce ntshav qab zib. Muaj ntau cov khoom noj txom ncauj tsawg-carbohydrate, xws li South Beach Noj cov zaub mov, siv cov ntsiab lus glycemic. Tseem, cov ncauj lus tsis sib haum xeeb thiab cov teeb meem tsis sib haum xeeb nyob ib puag ncig uas siv cov glycemic index numbers thaum xaiv khoom noj tshwj xeeb.
Vim Li No Nws Tseem Ceeb Npaum Yuav Paub
Muaj ntau txoj kev tshawb nrhiav pom tau hais tias noj cov zaub mov uas tsis tshua muaj ntshav qabzib tuaj yeem tiv thaiv peb ntawm cov ntshav qab zib, thiab tej zaum yuav mob plawv thiab.
Yog li, xaiv cov khoom noj uas tsis tshua nce siab peb cov ntshav qabzib tuaj yeem yog txoj kev noj qab nyob zoo, tshwj xeeb tshaj yog rau cov uas nws ua rau cov tshuaj tiv thaiv insulin, ntshav qab zib, thiab kab mob hauv lub plawv.
Nws Xam Xam Lawm?
Cov neeg tshawb xyuas siv ib pawg noj qab nyob zoo (kab mob dawb, nrog rau cov ntshav qab zib) tib neeg los txiav txim xyuas qhov kev ntsuas. Cov neeg noj zaub mov noj nrog cov txheej txheem ntawm carbohydrate, feem ntau 50 grams. Lawv cov ntshav tau ntsuam xyuas txhua txhua 15 feeb kom pom tias ntau npaum li cas thiab yuav ua li cas lawv cov ntshav qab zib nce. Lub siab dua thiab sai dua nws nce, qhov siab zog ntawm cov khoom noj tau muab, ntawm ib qho ntawm 100 mus rau ib qho. Tsawg tshaj 55 pom tias yog GI tsawg, siab dua 70 siab, thiab nyob nruab nrab ntawm nruab nrab. Nws tseem ceeb heev uas yuav tsum nco ntsoov, txawm li cas los xij, thaum cov qhab nias GI los ntawm kev tshawb fawb, cov kev txiav no tau muab tso rau hauv txoj kev tsis sib haum.
Cov teeb meem nrog cov cim
Txawm hais tias nws yuav tseeb yuav tsis tshua muaj txiaj ntsig kom muaj ib qho kev ntsuas zoo li cas glycemic ntau yam khoom noj yog, glycemic Performance index muaj teeb meem ntau.
Cov tseem ceeb tshaj plaws yog cov tsawg ntawm cov khoom noj uas tau sim, qhov tseeb tias cov neeg sib txawv ntawm cov zaub mov txawv ntawm cov khoom noj, txawv me me ntawm kev ntsuas GI, kev hloov ntawm cov khoom noj kuaj (cov kev tshawb fawb tau ua nyob rau hauv ntau chav sim nyob nrog lub ntiaj teb nrog ntau qhov sib txawv pawg neeg, txawv zaub mov txawv, thiab lwm yam), thiab qhov tseeb tias cov ntsiab lus glucose tsis sim txoj kev uas tib neeg tau noj.
Me Nyuam Cov Khoom Noj Hauv Tsev
Cov zaub mov tseem ceeb tshaj plaws rau kev kuaj pom glycemic yog cov muaj siab hauv cov carbohydrates. Nco ntsoov tias tus nqi ntsuas ntawm carbohydrate yog 50 grams, spaghetti muaj nyob hauv qhov Performance index vim tias nws tsim nyog tias ib tug noj 1 thiab ΒΌ khob ntawm spaghetti (qhov nyiaj nws yuav coj koj mus tau 50 grams). Ntawm qhov tod tes, nws yuav tsis yooj yim rau koj kom tau 50 grams ntawm carbohydrate los ntawm noj zaub paj ntsuab; koj yuav tau noj ntawm 16 thiab 22 khob ntawm nws hauv ib qho chaw. Yog li, broccoli - thiab lwm yam khoom noj uas nws yuav siv sij hawm ntau rau koj kom ntxaws lub carb meter - tsis tuaj yeem ntsuas rau ntawm kev ntsuas glycemic.
Cov Tawm Tsam Feem Xyuam rau Cov Khoom Noj
Feem ntau ntawm cov khoom noj thaum kuaj tau glycemic, muaj ntau qhov txawv ntawm cov neeg hauv txoj kev tshawb fawb, yog li nws tsis yooj yim qhia rau tus neeg tau txais kev pab li cas rau cov zaub mov. Ib txoj kev tshawb kawm los ntawm Zeevi et al lawv tshawb cov neeg noj zaub mov noj thiab pom tau hais tias txawm tias txhua tus neeg tau txais cov khoom noj zoo li cov hnub sib txawv, muaj qee zaum muaj ntau qhov txawv ntawm cov tib neeg noj tib yam nkaus.
Cov Khoom Noj Muaj Txiaj Ntsig Zoo
Cov khoom noj sib txawv, ntau hom nroj tsuag, thiab txoj kev npaj cov khoom noj ua ke tawm ntau qhov tseem ceeb, raws li kev sib tw kuaj hom kev sib txawv.
Muaj ntau qhov sib txawv rau ntau cov ncuav ci, nrog GIs ntws los ntawm 38 mus rau 87, piv txwv. Cov txiv duaj feem ntau hais tias tau muaj kev qhia txog glycemic ntawm 42 leej. Cov xov no, txawm li cas los, yog qhov nruab nrab ntawm ob yam kev tshawb fawb - ib qho Italian, uas qhov nruab nrab GI tau txiav txim siab yog 56, thiab ib tug Canadian ib, GI muaj 28 xyoos.
Ntau npaum li cas ntawm GI Qhov Tseem Ceeb Me Ntsis
Ob cov khoom noj muaj GI dhau 90 - parsnips thiab amaranth . Cov qos yaj ywm , zib ntab, thiab qoob loo ua tiav tshaj li ntawm 80, thiab cov dej haus kis las, khob cij, dawb txhuv, qos yaj ywm , thiab ua cov khoom noj ci hauv qib 70. Thaum qis kawg ntawm lub nplai, nrog GIs hauv qab 40, muaj ntau lub noob taum, grapefruit, thiab ceev.
Los ntawm qhov chaw, feem ntau cov khoom noj uas kuaj tau GI ntawm 40 thiab 70. Nco ntsoov tias GIs yog nruab nrab ntawm qhov ntau thiab tsis muaj pes tsawg tus zauv, nws yog qhov nyuaj yog tias tsis paub tseeb yog tias qhov tseeb txawv ntawm feem coob ntawm cov khoom noj muaj nyob.
Nws Tsis Txhawb Li Cas Peb Noj
Peb tsis txhob noj ib qho khoom noj ib zaug. Yog tias peb noj ntau hom zaub mov txawv carbohydrate hauv pluas noj, peb yuav suav nws li cas? Protein thiab rog yuav txo tau qhov gloomcemic index hauv pluas noj, tab sis peb tsis muaj txoj kev paub tias ntau npaum li cas, qis dua txhua tus neeg sim nws tus kheej ntshav (uas yog tsis tsim nyog nyob rau hauv txhua txhua hnub).
Sau rau Glycemic Load
Glycemic load tau tsim los tsim kom muaj txiaj ntsig rau qhov loj vim tias peb tsis tshua noj khoom haus raws nraim 50 gram ntawm carbs los ntawm ib qho khoom noj khoom haus. Raws li kev xav, glycemic load yuav tsum daws qee qhov teeb meem uas muaj nyob rau ntawm qhov muag ntawm glycemic. Txawm li cas los xij, yog ib qhov teeb meem uas yooj yim nrog glycemic load yog tias nws yog raws li tus glycemic Performance index, yog li nws muaj ntau cov teeb meem qub.
Cov teeb meem nrog Kev Tshawb Fawb
Txawm hais tias muaj ntau yam kev tshawb fawb pom tau tias tus nqi siv qhov kev ntsuas glycemic, lwm tus neeg uas tsis tau pom tias cov txiaj ntsim tau zoo tau muaj qee cov teeb meem no. Piv txwv, hauv kev kawm xyoo 2006, cov kws soj ntsuam cov neeg tshawb xyuas yeej ntsuas tau ntawm GI qhov tseem ceeb rau cov khoom noj tsis nyob hauv daim ntawv (muab cheese ua tib yam GI li mis nyuj). Qhov kev tshawb fawb no tseem qhia tau hais tias qhov teeb meem nrog ntau, raws li cov neeg tsawg tsawg hauv txoj kev tshawb no tau noj zaub mov ua dej num qis li GI; yuav luag txhua tus noj cov zaub mov uas muaj lub plab glycemic siab lossis load, vim li ntawd nws tsis yog ib qho txawv uas tsis tau xaus.
Yog li, Peb Yuav Tsum Ua Dabtsi?
Muaj tsis muaj kev ntseeg tias noj zaub mov tsawg-glycemic yog qhov zoo tshaj plaws. Thiab cov kev tshawb fawb ntawm kev qhia txog glycemic tau muab peb cov ntsiab lus meej meej, xws li kev muab qos yaj ywm noj. Txawm li cas los, kuv xav tias nyob rau theem ntawm qhov kev ua si, nws yog ib lub tswv yim zoo kom cia li mus nrog rau tag nrho cov nqi ntawm carbohydrate. Carbohydrate nce ntshav piam thaj, thiab insulin yuav tsum tau tso tawm kom tswj nws. Qhov yooj yim tshaj plaws los txo cov teeb meem uas tau los ntawm cov zaub mov glycemic yog kom ua raws li kev noj tshuaj txo tus kab mob carbohydrate.
Qhov chaw:
Foster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . 76,: 1: 5-56 (2002).
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Mayer-Davis, EJ, Dhawan, Ib tug li al. "Ntawm kev to taub txog kev qhia txog glycemic thiab kev mob glycemic nyob rau hauv kev noj haus: kev koom tes nrog ntsuas glycaemia hauv Insulin Resistance Atherosclerosis Study .." British Nutrition Journal . 95 (2): 397-405. (2006).
Salmeron, J, Manson, JE, li al. "Dietary fiber, glycemic load, thiab kev pheej hmoo ntawm cov ntshav uas tsis yog insulin-dependent diabetes mellitus rau cov poj niam .." Phau ntawv Journal ntawm American Medical Association . 12; 277 (6): 472-7. (1997).
Zeevi, D. Korem N. li al. Cov Khoom Noj Txiaj Ntsim ntawm Tus Kheej ntawm Glycemic Responses Cell . 163: (5): 1079-94. Kaum Ib Hlis 2015.