Khoom noj khoom haus thiab dej haus, Ntsiab kawm
Glycemic Index thiab calorie khoom noj: rooj xam
Lub neej niaj hnub muaj ib tug chij ntawm lub tswv yim nram qab: yuav ua li cas yuav ua rau ntau tshaj cov nyiaj, yuav ua li cas los ua tsis muaj mob thiab yuav ua li cas kom poob ceeb thawj. Nyob rau hauv thawj point peb yuav, hmoov tsis, tsis teb, tiam sis lub xeem ob, xav txog, raws li nyob rau hauv cov tswv yim xws li glycemic Performance index thiab caloric khoom noj khoom haus (rooj yuav tsum muab hauv qab no).
Peb kuj xav qhov yooj yim ideology ntawm cov adherents ntawm no system, peb xav txog tag nrho cov pros thiab cons.
ib tug nyuag kawm ntawv qhov kev pab cuam
Lub glycemic index (GI) - ib tug ntxiv cov yam ntxwv ntawm tag nrho cov neeg tshuaj uas muaj carbohydrates thiab yuav nqis los ntawm tib neeg lub cev. Lub hnyav kev muaj tiag qhia rau peb hais tias cov calorie cov ntsiab lus tsis yog zaum kawg taw qhia nyob rau hauv uas peb yuav tsum ua kom pom tseeb. Thiab cov glycemic Performance index thiab calorie khoom noj tsis loj hlob ncaj qha los yog inversely xwm yeem. Nyob rau hauv cov ntaub ntawv no, lub GOP yog muaj peev xwm muab luag ib tug ntau active cawv rau hauv tus txheej txheem ntawm qhov ceeb thawj poob, es tus nqi noj haus.
cim asterisk tso
By thiab loj, no Performance index yog ib lub cim uas characterizes tus nqi ntawm cleavage khoom uas muaj carbohydrates, Yog hais tias koj piv nrog rau cov kev ceev ntawm splitting ntawm ntshiab zib, uas yog xam yuav tsum tau ib yam ntawm cov benchmark Performance index thiab yog sib npaug zos rau 100 units. Lub siab dua lub Performance index, lub siab dua cov kev ceev ntawm lub cleavage khoom. Nyob rau hauv tus txheej txheem ntawm qhov ceeb thawj tsis yuav tsum tsis txhob tsis saib tsis xyuas xws li ib tug kev ntsuas raws li cov glycemic Performance index ntawm cov khoom noj. Rooj rau poob raws li tsuas yog nyob rau calorie ntau ntau yuav tsis muab kev zoo siab thiab ntev-lub sij hawm tau uas tsis tau noj mus rau hauv tus account lub GI.
Dietetics prefers faib tag nrho cov khoom uas muaj carbohydrates rau hauv peb pawg - nrog tsawg, medium los sis siab glycemic Performance index. Yog hais tias koj mus rau extremes, tag nrho cov khoom noj uas muaj ib tug siab GI muaj xws li nyob rau hauv excess ceev, empty carbohydrates, whereas zaub mov nrog ib tug tsawg GI haum peb qeeb, complex carbohydrates. Ntau nthuav dav glycemic Performance index zaub mov (cov lus los yog teeb) yuav kawm nyob rau hauv cov kev kho mob cov ntaub ntawv.
Muab qab zib lub paj hlwb!
Raws li hais ua ntej lawm, cov muaj siab mus nyob ib lub noj qab nyob zoo txoj kev ua neej ua rau yus muaj ntau lub siab. Ib txhia nyob rau hauv ib tug haum ntawm hysteria utterly txwv carbohydrates, preferring ib tug huv, uncomplicated glucose-protein cov khoom noj. Nyob rau hauv no hom, koj yuav siv ib hnub los yog ob tug, tom qab uas nws ua ib qho active "tsaug tsaug zog yoov" hom - ib tug neeg xav tias nkees, xav mus pw tsaug zog thiab tsis to taub dab tsi twb tshwm sim rau nws, nws yog li ntawd txias thiab noj txoj cai! Txawm li cas los, cov neeg nyob rau hauv xws li ib tug noj haus thiab tsis hnov tsw. Wb qhib ib tug me ntsis pub leejtwg, muab cov hniav nyob rau hauv ntug tag nrho nws cov obviousness: qhov nqi koj tshuav yuav tsum nyob ib ncig ntawm.
Tsis muaj carbohydrates ua rau starvation rau cov nqaij ntshiv thiab lub hlwb, ib tug neeg tsis muaj zog txog thiab hlob npub. Zoo nkauj daim duab, tsis yog nws? Ntawm cov hoob kawm, muab mus rau txhua yam tsis tsim nyog, yuav tsum cia li kawm ua tus xaiv txoj kev ntawm cov abundance ntawm cov khoom noj uas muaj carbohydrates. Glycemic Index thiab calorie khoom noj (cov lus qhia hauv qab no) yuav pab tau koj nrog rau qhov no.
Zoo carbs, phem carbs
Carbohydrates yog txawv los ntawm txhua lwm yam, tab sis nyob rau hauv lub plab zom mov txheej txheem tag nrho cov hloov dua siab tshiab rau hauv qab zib, uas ua hauj lwm pab raws li cov roj rau hauv lub cev, muab nws nrog cov kev tsim nyog lub zog. Nws saib xyuas kev ntawm cov insulin, uas yog nyob rau hauv lub pancreas. Thaum koj tau noj, insulin pib mus ua hauj lwm. Yog li, carbohydrates ub txheej txheem tiav ua ntej.
Cov tshwm sim los ntawm ib tug carbohydrate - piam thaj, tab sis tus nqi ntawm "kev kho mob" txawv.
Sai, sai!
Cov ceev-sprinters carbohydrates absorbed yuav luag tam sim ntawd, stimulating lub siab ntxiv nyob rau hauv cov ntshav qab zib. Thiab lub zog mus rau hauv kev noj, raws li qab zib poob sharply, raws li ib tug tshwm sim rau koj xav tias ib tug phem kev tshaib kev nqhis, tab sis noj tsis ntev los no. Kab mob ua tib zoo hinted hais tias nws yog npaj txhij rau chaw sam roj ib zaug ntxiv. Yog hais tias koj tsis txhob siv tag nrho no lub zog abyss tam sim ntawd (nyob zoo chaw ua hauj lwm neeg ua hauj lwm!), Nws tam sim ntawd settles rau koj sab nyob rau hauv daim ntawv ntawm cov rog.
Qeeb thiab khov kho yeej - nyob mus
Qeeb carbohydrates coj raws nraim cov lus rov. Nyob rau hauv thiaj li yuav kom zom lawv, insulin yog ua maj, uas yog, lub pancreas yog ua tau hauj lwm nyob rau hauv ib tug xis hom rau nws.
Ntsiab lus rooj ntawm khoom noj khoom haus
Thiab ntawm no yog lub rooj ntawm cov khoom xa mus rau nyob rau hauv no tsab xov xwm ntau tshaj ib zaug.
| tooj | khoom | Lub glycemic index | Calorie cov ntsiab lus rau ib 100 grams |
| 1 | sunflower noob | 8 | 572 |
| 2 | qij | 10 | 46 |
| 3 | Zaub xas lav | 10 | 17 |
| 4 | nyias nplooj | 10 | 19 |
| 5 | txiv lws suav | 10 | 18 |
| 6 | dos | 10 | 48 |
| 7 | zaub qhwv | 10 | 25 |
| 8 | tshiab nceb | 10 | 28 |
| 9 | zaub cob pob | 10 | 27 |
| 10 | kefir | 15 | 51 |
| 11 | txiv laum huab xeeb | 15 | 621 |
| 12 | Ceev (sib tov) | 15-25 | 720 |
| 13 | soybean | 16 | 447 |
| 14 | Liab Taum Tshiab | 19 | 93 |
| 15 | mov bran | 19 | 316 |
| 16 | Cranberry, cranberries | 20 | 26 |
| 17 | fructose | 20 | 398 |
| 18 | lws suav | 22 | 49 |
| 19 | tsaus chocolate | 25 | 550 |
| 20 | berries | 25-30 | 50 |
| 21 | hau lentils | 27 | 111 |
| 22 | Mis nyuj (tag nrho) | 28 | 60 |
| 23 | qhuav taum | 30 | 397 |
| 24 | Mis nyuj (mis) | 32 | 31 |
| 25 | txiv moj mab | 33 | 43 |
| 26 | Txiv hmab txiv ntoo uas tsis muaj roj yogurt | 33 | 60 |
| 27 | pears | 35 | 50 |
| 28 | apples | 35-40 | 44 |
| 29 | Mov ci ua los ntawm tag nrho cov hmoov nplej | 35 | 220 |
| 30 | barley mov | 38 | 250 |
| 31 | hnub | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | buckwheat groats | 40 | 350 |
| 34 | pos nphuab | 40 | 45 |
| 35 | txiv hmab txiv ntoo kua txiv | 40-45 | 45 |
| 36 | Nplej zom ntawm durum nplej | 42 | 380 |
| 37 | citrus | 42 | 48 |
| tooj | khoom | Lub glycemic index | Calorie cov ntsiab lus rau ib 100 grams |
| 1 | kaus poom taum mog | 43 | 55 |
| 2 | dib pag | 43 | 59 |
| 3 | apricots | 44 | 40 |
| 4 | txiv duaj | 44 | 42 |
| 5 | kvass | 45 | 21 |
| 6 | txiv quav ntswv nyoos | 46 | 64 |
| 7 | liab mov | 47 | 125 |
| 8 | bran mov | 47 | 210 |
| 9 | Tshiab ntsuab taum mog | 47 | 72 |
| 10 | txiv kab ntxwv qaub kua txiv | 49 | 45 |
| 11 | barley plaub ya ri | 50 | 330 |
| 12 | kiwi | 50 | 49 |
| 13 | Mov ci los ntawm hmoov nplej + bran | 50 | 250 |
| 14 | Cov kaus poom noob taum | 52 | 116 |
| 15 | paj kws | 55 | 480 |
| 16 | cov nplej xim av | 55 | 350 |
| 17 | oatmeal ncuav qab zib | 55 | 440 |
| 18 | oat bran | 55 | 92 |
| 19 | buckwheat | 55 | 320 |
| 20 | boiled qos yaj ywm | 56 | 75 |
| 21 | txiv nkhaus taw | 56 | 67 |
| 22 | tsawb | 57 | 91 |
| 23 | rye cij | 63 | 250 |
| 24 | hau beets | 65 | 54 |
| 25 | Semolina porridge nrog mis nyuj | 66 | 125 |
| 26 | Raisins "Jumbo" | 67 | 328 |
| 27 | qhuav txiv hmab txiv ntoo mix | 67 | 350 |
| 28 | aeration | 67 | 50 |
| 29 | khob cij dawb | 70 | 280 |
| 30 | dawb mov | 70 | 330 |
| 31 | hau pob kws | 70 | 123 |
| 32 | mashed qos yaj ywm | 70 | 95 |
| tooj | khoom | Lub glycemic index | Calorie cov ntsiab lus rau ib 100 grams |
| 1 | dib liab | 71 | 40 |
| 2 | nplej plaub ya ri | 73 | 360 |
| 3 | mov nplej | 75 | 380 |
| 4 | Fabkis txoj fries | 75 | 270 |
| 5 | khoom qab zib caramel | 50 | 380 |
| 6 | ci qos | 85 | 95 |
| 7 | zib ntab | 88 | 315 |
| 8 | Daim duab huab cua | 94 | 350 |
| 9 | piam thaj | 100 | 365 |
Qhov no ib daim ntawv teev cov khoom uas yuav cia koj mus ua koj noj cov zaub mov ntau li ntau tau txoj cai los ntawm tag nrho cov ntsiab lus ntawm view, txij thaum lub glycemic Performance index thiab caloric khoom noj khoom haus rooj npog ib txhij. Koj cia li yuav tsum tau xaiv cov khoom uas muaj ib tug siv tau HI, thiab tawm ntawm lawv noj cov zaub mov ntawm "hnyav" los ntawm koj lub zog kom tsawg.
Glycemic Performance index zaub mov rau ntshav qab zib
Nws hloov tawm, tsis yog lub tswvyim ntawm "glycemic Performance index zaub mov" (Rooj). Nyob rau hauv cov ntshav qab zib yuav tsum tau ib tug tshwj xeeb kev noj haus, uas tuas li mus txheem cov ntshav qab zib. Lub hauv paus ntsiab lus ntawm kev xaiv ntawm cov khoom noj nyob rau hauv raws li cov GOP rau thawj lub sij hawm pom lub teeb 15 lub xyoos dhau los nyob rau hauv txoj kev loj hlob ntawm lub hwj chim system uas yog conducive mus rau cov neeg muaj ntshav qab zib. Nws combines cov glycemic Performance index thiab caloric cov ntsiab lus ntawm cov khoom noj, cov kws txawj kho derivation ntawm lub mis, maj mam noj kom zoo rau diabetics.
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