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- Glycemic Index Cov Khoom Noj Yuav Tsum Tau Ua
- GI cov ntawv qhia zaub mov noj
- Ib qho piv txwv ntawm cov khoom noj muaj txiaj ntsig kev noj haus los ntawm glycemic Performance index rau ib lub lim tiam (thawj theem)
- Glycemic Performance index kev noj haus tsis sib haum
- Cov txiaj ntsig ntawm kev noj qab haus huv Glycemic Index
- Glycemic Index Kev Nyuaj Siab tsis zoo
- Rov qab siv GI kev noj haus
Poob ceeb thawj txog 12 kg hauv 4 lub lis piam.
Qhov nruab nrab txhua hnub muaj calorie ntau ntau yog 850 Kcal.
Glycemic Index (GI) noj zaub mov yog cov txheej txheem hloov pauv lub cev nrov heev. Raws li qhov kev xav no, ib qho kev ntsuas tau muab rau txhua yam khoom. Txhawm rau poob phaus ntxiv, koj yuav tsum txwv tsis pub muaj cov khoom noj uas muaj txiaj ntsig glycemic siab hauv koj cov zaub mov thiab tsom rau cov khoom noj uas tsis muaj carb. Raws li adherents ntawm cov txheej txheem no, GI muaj qhov cuam tshuam rau cov txheej txheem ntawm kev poob phaus thiab tswj qhov hnyav uas twb muaj lawm tsis pub tsawg dua cov ntsiab lus calorie ntawm cov khoom siv. Cia wb mus saib seb yog dab tsi.
Glycemic Index Cov Khoom Noj Yuav Tsum Tau Ua
Los ntawm kev tshawb pom ntawm scientific, GI txhais tau tias tus nqi uas ib cov khoom lag luam carbohydrate muaj qhov twg hauv lub cev tib neeg. Qhov ntsuas ncua kev sib piv rau qhov ceev ntawm cov txheej txheem no tshwm sim nrog qabzib, nws qhov ntsuas pom yog 100. Qhov nrawm tawg sai dua ntawm ib qho khoom lag luam, qhov ntau dua nws qhov ntsuas thiab qhov pheej hmoo ntawm nce phaus ntau los ntawm nws kev noj. Cov teeb ntawm qhov tshiab phaus lossis qhov tsis tuaj yeem muab pov tseg lawv tau tshwm sim vim qhov tseeb tias thaum theem ntawm cov piam thaj hauv ib tus neeg cov ntshav nce siab, cov txiav tawm ua rau lub plab thiab cov kua dej tawm. Tab sis cov zaub mov uas tsis muaj cov carbohydrate tsis ua rau nws qab zib thiab tsis ua rau cov teeb meem saum toj no.
Hauv ntej, cov khoom noj uas muaj GI siab yog cov pib ua kom tau cov carbohydrates sai, thaum cov GI qis dua qeeb qeeb. Tab sis, ntawm chav kawm, kom txo qhov hnyav, koj yuav tsum coj mus rau hauv tus account ntau cov ntsiab lus taw qhia ntawm txhua hom zaub mov.
Cov uas txiav txim siab noj txoj kev no yuav tsum noj los ntawm thawj daim ntawv (GI tsawg), uas tau muab rau hauv qab no. Noj cov khoom zoo li no kom txog thaum koj mus txog qhov txiaj ntsig uas tau npaj tseg, lossis kom txog thaum qhov ntsuas ntawm lub khob khov kom ntev.
Qhov thib ob theem yuav tsum txuas ntxiv rau 2 lub lis piam. Cov zaub mov tau tso cai nyob rau thawj theem yuav tau ntxiv nrog cov zaub mov los ntawm daim ntawv thib ob (nrog GI nruab nrab). Qhov no yuav pab tswj lub cev hnyav dua qub.
Tom qab ntawd, koj tuaj yeem txav mus rau theem thib peb ntawm kev noj zaub mov GI. Txij no mus, yog tias koj tsis xav kom poob phaus ntxiv, cov ntawv qhia zaub mov yuav tsum tau tsim los ntawm cov khoom lag luam los ntawm ob lub npe hais thiab tsuas yog qee zaus tso cai rau koj tus kheej noj cov zaub mov uas muaj glycemia siab.
Yog tias peb tham txog tus nqi ntawm qhov kev poob phaus, nyob rau thawj ob lub lis piam rau txhua 7 hnub nws yog ua tau rau ntu nrog 2-3 kg. Qhov kev hnyav nrawm yog muab, tshwj xeeb, los ntawm qhov tseeb tias cov kua ntau dhau ntawm lub cev. Ntxiv mus, raws li txoj cai, nws yuav siv 1-1,5 kg.
Siv cov txheej txheem no, nws pom zoo kom ua raws li cov kev cai ntawm cov khoom noj muaj feem thiab noj tsawg kawg 5 zaug hauv ib hnub, yam tsis muaj noj ntau dhau. Ntawd yog, kev noj haus txhua hnub yog ua raws li 3 pluas noj ntau thiab 2 (thiab yog tias koj mus pw lig - koj tuaj yeem 3) khoom noj txom ncauj.
Nco ntsoov tias cov khoom lag luam protein tsis muaj GI. Yog li, cov nqaij ntshiv thiab cov ntses lean, tsis hais hauv cov npe, tuaj yeem noj tau los ntawm thawj theem ntawm cov txheej txheem. Koj yuav tsum tsis txhob tsis kam lees lawv. Lean protein zoo li yuav pab koj poob phaus thiab ua kom koj nyob puv sijhawm ntev tom qab koj noj mov tom ntej. Noj hmo yog tsim nyog tsawg kawg yog 2-3 teev ua ntej teeb tawm.
Cov khoom noj qis GI (txog 40) muaj xws li:
| Mis los thiab siab-calorie cov khoom siv | Mov ci, cereals | berries | Zaub, txiv hmab txiv ntoo |
| chocolate dub, ceev skimmed mis, yog-rog yogurt, kefir | taum, mov nplej, tag nrho cov mov ci, thoob ham, flat oat, barley qhob cij | Cherry, txiv puv luj, cranberries, txiv moj mab, txiv pos nphuab, gooseberry, Strawberry | zaub ntsuab, ntau yam zaub ntsuab, nceb, txiv qaub, txiv apples, khaub noom, txiv kab ntxwv |
Lawv yuav tsum tau noj li ntawm ob lub lis piam. Thov nco ntsoov tias, txawm tias lawv cov nqi glycemic qis, cov txiv ntoo thiab cov qhob noom xim kasfes muaj calorie ntau ntau thiab muaj roj ntau. Yog li koj tsis tas yuav lean rau lawv. Txwv tsis pub, cov txheej txheem ntawm kev poob phaus yuav muaj lus nug. Tsis tas li ntawd, nws tsis pom zoo kom ua cov khob cij tso cai raws li cov qhua nquag hauv kev noj haus. Zoo dua tso 1-2 hlais thaum sawv ntxov lossis thaum noj su, tab sis tsis muaj ntxiv.
Cov Khoom Noj Nruab Nrab GI (40-70) suav nrog:
| Mov ci thiab cereals | Txiv hmab txiv ntoo thiab kua txiv | zaub |
| hau nplej, mov ci, barley plaub ya ri, oat hmoov, oat khaub noom, nplej zom nyuaj, txiv neej, hmoov nplej qib siab tshaj plaws | txiv duaj, txiv hmab, txiv nkhaus taw, Kiwi, txiv hmab, txiv hmab txiv ntoo qhuav, npaj freshly kua txiv | melon, qos yaj ywm, txiv lws suav, beet, mashed qos yaj ywm, maize cov kaus poom taum mog cov kaus poom taum |
Koj puas tau mus txog koj lub cev nyhav? Dilute koj cov zaub mov noj nrog cov pluas noj no. Txawm li cas los xij, qhov tseem ceeb tseem yuav tsum tau muab tso rau cov zaub mov glycemic tsawg thiab tswj koj qhov hnyav yav tom ntej, kev hnyav koj tus kheej rau lub lim tiam.
Los ntawm cov dej qab zib hauv ib qho ntau ntawm GI kev noj haus, tshuaj yej thiab kas fes yam tsis muaj qab zib raug tso cai. Nco ntsoov tias haus cov dej. Thiab, ntawm chav kawm, kev tawm dag zog lub cev yuav pab kom ua tiav qhov hnyav sai sai. Koj tuaj yeem ntsev cov zaub mov, tab sis tsis txhob siv ntau dhau.
Ib qho piv txwv ntawm cov khoom noj muaj txiaj ntsig kev noj haus los ntawm glycemic Performance index rau ib lub lim tiam (thawj theem)
Monday
Noj tshais: oatmeal nrog mis nyuj.
Khoom txom ncauj: Ib txhais tes ntawm cov txiv ntoo thiab lub txiv av.
Noj su: ci nqaij qaib fillet thiab ob peb daim tshiab.
Noj su thaum tav su: lub khob kefir.
Noj hmo: buckwheat thiab txiv kab ntxwv.
Tuesday
Pluas tshais: ib ob khob ntawm cov mov ci thiab ib khob mis.
Khoom txom ncauj: ua kua.
Noj su: ci ntses fillet thiab khoob dib qaub nrog zaub qhwv.
Cov khoom noj txom ncauj tom qab: lub khob ntawm yogurt tsis muaj kas fes ntxiv lossis kefir.
Noj hmo: lean nqaij nyug fillet ci hauv tuam txhab broccoli.
Wednesday
Pluas tshais: oatmeal, rau hauv uas koj tuaj yeem ntxiv me ntsis mis nyuj thiab ob peb lub txiv ntoo thaum ua noj.
Khoom txom ncauj: Kua thiab mov ci ncuav.
Noj su: ib feem ntawm cov txhuv thiab hlais cov ntses ci; tshiab dib.
Noj su thaum tav su: lub khob kefir.
Noj hmo: ci ntses fillet thiab kua.
Thursday
Noj tshais: buckwheat nrog mis nyuj thiab ib khob ntawm yogurt.
Khoom txom ncauj: zaub xam lav ntawm dib thiab zaub qhwv dawb.
Noj su: oatmeal thiab ib daim ntawm cov ntses ci; cov kua.
Noj su thaum tav su: lub khob kefir.
Noj hmo: hau nqaij qaib xyaw zaub xyaw zaub thiab zaub xas lav.
Friday
Noj tshais: oatmeal nrog plum pieces thiab ceev.
Khoom txom ncauj: ib qho tsaus chocolate thiab ib nrab khob mis nyuj.
Noj su: ua nqaij qaib xyaw xyaw puv; ob peb dia ntawm buckwheat; tshiab cucumbers.
Noj su thaum yav tsaus ntuj: ci kua txiv nrog tes ntawm tes.
Noj hmo: ci ntses nrog tshuaj ntsuab thiab muab taum.
Saturday
Pluas tshais: ib ob peb ntawm cov mov ci thiab ib khob ntawm kefir.
Khoom txom ncauj: Ib txhais tes ntawm cov txiv ntoo.
Noj su: ib feem ntawm mov thiab tshiab cucumbers nrog tshuaj ntsuab.
Cov khoom noj txom ncauj tom qab: lub khob mis lossis kua mis nyeem qaub.
Noj hmo: nqaij nyuj ci nrog zaub cob pob hauv kefir-txiv qaub ntses.
Sunday
Pluas tshais: ib feem ntawm cov oatmeal nrog lingonberries lossis txiv pos nphuab.
Khoom txom ncauj: ib khob ntawm kefir.
Noj su: mov nrog nqaij qaib fillet thiab ci zaub cob pob.
Muaj kev nyab xeeb, ib lub txiv av.
Noj hmo: ci ntses thiab zaub qhwv dawb, zaub qhwv thiab tshuaj ntsuab.
Ceeb toom… Yog tias koj tshaib plab ua ntej mus pw, haus me ntsis kefir.
Glycemic Performance index kev noj haus tsis sib haum
Kev noj haus GI raug suav hais tias yog kev noj zaub mov zoo kom haum rau kev noj zaub mov zoo thiab kws kho mob txhawb nqa ntau.
- Nws tsis tuaj yeem noj raws li nws cov hauv paus ntsiab lus tsuas yog mob hnyav, uas noj zaub mov txawv.
- Nrog kev hloov kho (tshwj xeeb, ntxiv cov roj zaub thiaj li ua rau lub cev tsis muaj rog), txoj kab ke yuav tsum yoog raws cov hluas, poj niam cev xeeb tub thiab cov niam laus.
- Kev sab laj nrog kws kho mob tsim nyog tsis mob qhov twg.
Cov txiaj ntsig ntawm kev noj qab haus huv Glycemic Index
- Kev noj zaub mov zoo rau glycemic Performance index yog tias, ntxiv rau kev poob phaus, qhov normalization ntawm cov khoom noj ntawm lub cev kuj tseem tshwm sim. Qhov no pab tswj hwm lub cev tshiab.
- Kuj, raws li kev txheeb xyuas, GI kev noj haus zoo rau kev cuam tshuam nrog kev quav rau cov khoom qab zib thiab cov khoom noj muaj zog hauv lub cev.
- Qhov zoo ntawm qhov txheej txheem tuaj yeem suav tias yog nws cov zaub mov ntxim siab, muaj peev xwm noj mov ntau dhau, thiab ntxiv dag zog ntawm kev tiv thaiv kab mob.
- Cov nplua nuj ntawm zaub, txiv hmab txiv ntoo thiab lwm yam muaj txiaj ntsig hauv cov zaub mov yuav pab txo qis kev pheej hmoo ntawm cov kab mob plawv, ntshav qab zib, rog thiab ntau lwm yam teeb meem ntawm lub cev.
- Hom no ntawm kev poob phaus yog qhov zoo rau cov neeg uas muaj cov tshuaj insulin tsis zoo.
- Tom qab tag nrho, kev siv cov zaub mov nrog GI siab tsis yog tsis tsim kev puas tsuaj rau lawv tus duab xwb, tab sis lus tseeb hem rau kev noj qab haus huv.
Glycemic Index Kev Nyuaj Siab tsis zoo
- Ntawm qhov tsis sib xws ntawm GI kev noj haus, tsuas yog nws lub sijhawm tuaj yeem pom qhov txawv.
- Txhawm rau kom txo qhov ntim ntawm lub cev, koj yuav tsum tau hloov kho koj txoj kev noj mov kom ntev, thiab tawm hauv cov cai ntawm cov txheej txheem hauv lub neej thiab soj ntsuam ntev.
Rov qab siv GI kev noj haus
Yog tias koj xav rov ua GI kev noj haus dua, nws raug nquahu kom tos tsawg kawg ib hlis tom qab kawg ntawm nws theem ob.