GlyCemic Performance index yog qhov ntsuas uas tau siv los tswj cov ntshav qab zib ntshav. Lub Glycamic Food Index yog cuam tshuam los ntawm ntau yam, suav nrog nws muaj pes tsawg leeg, ib txoj kev npaj, khoom kom loj hlob. Nws tsis tuaj yeem pab koj paub tias koj muab tso rau ntawm lub phaj, tab sis kuj nce phaus theem thiab txo cov qib pes tsawg). Peb muab cov lus txhais cov lus ntawm cov ntawv xov xwm lus Askiv ntawm kev kho mob, uas nws tau piav meej meej meej, vim li cas koj yuav tsum paub txog Glycemic Performance Index ntawm cov khoom.
Dab tsi yog glycemic index
GlyCemic Performance index (GI) yog tus nqi siv los ntsuas seb cov khoom lag luam tau txiav txim siab ntau cov ntshav qab zib li cas. Cov khoom lag luam tau faib kom tsawg, nruab nrab lossis qib siab Glycemic cov khoom lag luam raws li kev kawm "Glycemic Presex thiab Glycemic Luv: Kev ntsuas teeb meem thiab lawv cov nyhuv ntawm kev sib raug zoo-kab mob.
High Gi cov khoom qeeb slimming
Yees duab: unsplash.com.
Ntawm no yog peb GI ntsuam xyuas:
Tsawg: 55 lossis tsawg dua
Nruab Nrab: 56-69
Siab: 70 lossis siab dua
Cov khoom lag luam nrog cov khoom ua kom zoo nkauj cov carbohydrates thiab cov suab thaj tau zom zaws thiab ntau cov protein, cov protein ntau, cov roj ntsha feem ntau muaj GI tsawg. Cov khoom lag luam uas tsis muaj cov nqaij carbohydrates tsis muaj gi thiab suav nrog nqaij, noog, txiv ntoo, tshuaj ntsuab, tshuaj ntsuab, txuj lom thiab roj. Lwm yam uas cuam tshuam rau GI khoom xws li kev vam meej, cov qauv ua noj, hom suab thaj, uas nws muaj.
Nco ntsoov tias Glycemic Index txawv los ntawm Glycemic load (GL). Tsis zoo li GI, uas tsis coj mus rau hauv tus nqi noj, GL txiav txim siab tus nqi ntawm cov khoom lag luam los txiav txim siab tias qhov no yuav cuam tshuam rau cov ntshav qab zib li cas. Vim li no, nws yog ib qho tseem ceeb kom tau txais mus rau hauv tus account Glycemic locim thiab Glycemic load thaum xaiv cov khoom kom muaj cov ntshav qab zib zoo.
Glycemic index noj
Kev haus Invent-Glycemic Basy muaj xws li kev hloov cov khoom siab GI siab ntawm cov neeg uas muaj GI tsawg. Ua raws li Glycemic Bentericy Index tau txais kev noj qab haus huv tuaj yeem pab tau kev noj qab haus huv, suav nrog:
Txhim kho txoj cai ntawm cov ntshav qab zib. Ntau cov kev tshawb fawb, "txo hauv Glycemic Index txuam nrog kev txhim kho Glyce cov zaub mov muaj peev xwm txo cov ntshav qab zib tsawg tuaj yeem txo cov ntshav qab zib qis dua hauv cov neeg muaj hom 2 ntshav qab zib.
Faste hnyav poob. Qee qhov kev tshawb fawb qhia tias kev ua raws li kev noj haus GI qis tuaj yeem ua rau kom yuag yuag yuag. Kev tshawb fawb ntxiv yog xav tau los txiav txim seb qhov no cuam tshuam li cas kev tswj xyuas lub cev yuag.
Txo cov roj (cholesterol). Ua raws li cov khoom noj GI qis tuaj yeem pab txo cov qib ob qho tib si hauv cov khoom thiab LDL (txom nyem) cov roj ntsha roj ntsha.
Tsis txhob hle cov carbohydrates txhua - tag nrho cov khoom muaj txiaj ntsig.
Yees duab: unsplash.com.
Yuav ua li cas ua raws cov zaub mov noj
Kev noj qab haus huv hauv Glycemic Food-Glycemic Index yuav tsum muaj cov khoom siv Gi tsawg, xws li:
Txiv hmab txiv ntoo: txiv apples, txiv kab ntxwv, txiv kab ntxwv, txiv qaub, limes, txiv kab ntxwv qaub
Nplua nuj nyob rau hauv cov zaub fiber: zaub cob pob, zaub paj, carrots, zaub txiv lws suav
Tseem grain: Swan, Speecous, barley, buckwheat, farro, oats
Legumes: Lentils, cov taum dub, neeg rau, taum
Khoom noj muaj nuj nqis yam tsis muaj tus nqi GI lossis nrog cov GI tsawg heev kuj tseem siv tau ua ib feem ntawm kev noj zaub mov zoo nrog cov glycemic qis. Lawv suav nrog:
Nqaij: nqaij nyug, bison, nqaij nqaij, nqaij npuas
Nqaij ntses: tuna, salmon, cwrimps, mackerel, anchovies, sardines
Nqaij qaib: Qaib, Qaib Ntxhw, Duck, Goose
Roj: Txiv Roj Roj, Roj Ntxaib, Avocado Roj, zaub roj
Neeg rau: almonds, macadamia, walnuts, pistachios
Noob: Noob Chia, noob hnav noob, cannabis noob, flax noob
Tshuaj ntsuab thiab txuj lom: turmeric, kua txob dub, dill, basil, rosemary, cinnamon
Txawm hais tias tsis muaj cov khoom txwv tsis pub noj rau kev noj zaub mov, cov khoom uas muaj GI siab yuav tsum tau txwv.
Cov khoom lag luam nrog GI siab muaj:
Mov ci: dawb qhob cij, bagels, Naan, Lavash
Daim Duab: Dawb mov, Jasmine nplej, txhuv arborio
Lis: Oats ceev, so noj tshais
Nplej zom thiab mij: Lazalany, spaghetti, ravioli, nplej zom, fettuccini
Starchy zaub: mashed qos yaj ywm, qos yaj ywm, Fabkis kib
Baking: ncuav mog qab zib, donuts, ncuav qab zib, croissants, muffins
Khoom txom ncauj: Chocolate, crackers, microwave, paj kws, chips, pretzels
Qab zib uas muaj dej qab zib: dej qab zib, kua txiv, cov dej haus
Qhov tseeb, sim hloov cov khoom no ntawm cov khoom lag luam nrog qis dua GI.
Ua raws li cov khoom siv ntsuas qis-glycemic indexIle cuam tshuam cov khoom siv nrog cov GI siab nrog cov khoom siv nrog qis dua GI. Qhov qis-glycemic index noj tuaj yeem pab tswj cov ntshav qab zib ntshav, txo cov qib roj cholesterol thiab ua kom muaj kev poob phaus luv luv.