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Cov tshuaj insulin yog tsim los ntawm tus txiav ua haujlwm hauv kev teb rau kev noj zaub mov. Nws pab lub cev siv lub zog los ntawm cov zaub mov los ntawm kev xa cov as -ham rau lub cell. Thaum cov zom zaub mov tau zom cov carbohydrates rau hauv cov piam thaj, insulin coj cov piam thaj mus rau qhov chaw khaws cia - cov leeg nqaij glycogen, daim siab glycogen, thiab cov nqaij adipose.
Pom zoo, nws yuav zoo yog tias peb cov leeg noj nqaij ntawm cov carbohydrates, tab sis insulin tsis saib xyuas qhov twg yuav xa lawv. Cov tib neeg muaj txiaj ntsig yuav tau txais txiaj ntsig los ntawm qhov no los ntawm kev txhawb nqa nws cov khoom tom qab qoj ib ce los tsim cov leeg nqaij, tab sis cov neeg rog dhau los yuav tsum ua kom lawv cov qib ntawm no anabolic hormone khov kho feem ntau.
Cov tshuaj insulin hauv lub cev
Cov tshuaj insulin yuav tsum tsis txhob ntshai, vim tias ntxiv rau nws cov haujlwm anabolic (tsim cov leeg nqaij thiab rog hlwb), nws tiv thaiv kev tawg ntawm cov leeg protein, txhawb kev sib xyaw glycogen, thiab ua kom muaj cov amino acids rau cov leeg. Nws lub luag haujlwm tseem ceeb yog tswj cov ntshav qab zib kom zoo.
Cov teeb meem pib thaum insulin rhiab heev. Piv txwv li, ib tug neeg ib txwm noj khoom qab zib thiab muaj roj. Nws tau txais rog tsis yog vim muaj cov tshuaj insulin, tab sis vim yog muaj ntau dhau ntawm cov calories, tab sis nyob rau hauv nws lub cev insulin tas li nyob rau theem siab - nws pheej nkag mus rau hauv kev sib ntaus nrog cov ntshav qab zib, sim ua kom nws qis los ntawm kev nyab xeeb. Kev pham nws tus kheej tso ib qho mob tawm ntawm lub cev thiab hloov cov lipid muaj pes tsawg leeg ntawm cov ntshav, tab sis kev ua kom cov kua dej muaj kev cuam tshuam ntau ntxiv rau cov txiav ua kab mob rau cov leeg hauv txoj kev uas nws lub hlwb poob tsis zoo rau nws. Qhov no yog li cas hom ntshav qab zib hom XNUMX yuav loj tuaj. Yog lawm, qhov no tsis tshwm sim hauv ib lis piam lossis ob zaug, tab sis yog tias koj pham thiab yog koj tsim txom cov khoom qab zib, koj muaj kev pheej hmoo.
Ntxiv insulin secretion thaiv cov kev cuam tshuam ntawm cov khw muag rog hauv lub cev. Tsuav nws muaj nws ntau ntawm nws, koj yuav tsis poob phaus. Nws kuj tseem txo cov kev siv rog ua lub zog siv los ntawm kev ua kom lub cev rau cov khoom noj carbohydrates. Qhov no txheeb li cas rau khoom noj khoom haus? Cia peb xav txog.
Cov tshuaj insulin thiab qib noj haus
Lub cev ua cov tshuaj insulin hauv kev teb rau kev noj zaub mov. Muaj peb lub tswv yim uas pab tswj theem - cov glycemic index (GI), glycemic load (GL), thiab insulin index (AI).
Qhov ntsuas glycemic txiav txim siab yuav ua li cas koj cov ntshav qab zib nce tom qab koj noj zaub mov carbohydrates. Qhov ntsuas siab dua, ua kom qab zib nce sai thiab ntau lub cev tsim cov tshuaj insulin. Cov zaub mov GI qis yuav muaj cov ntsiab lus fiber ntau dua (cov nplej tag nrho, zaub ntsuab, thiab zaub tsis muaj hmoov nplej), thaum cov zaub mov GI siab zoo yuav muaj cov ntsiab lus fiber ntau qis dua (ua cov nplej, qos yaj ywm, khoom qab zib). Yog li, hauv cov txhuv dawb, GI yog 90, thiab hauv cov nplej xim av - 45. Thaum kho cua sov, cov zaub mov muaj fiber ntau raug rhuav tshem, uas ua rau nce GI ntawm cov khoom. Piv txwv li, GI ntawm cov zaub nyoos nyoos yog 35, thiab cov zaub qhwv siav yog 85.
Glycemic load tso cai rau koj kom paub yuav ua li cas ib qho kev pabcuam tshwj xeeb ntawm cov khoom noj carbohydrate yuav ua rau lub cev. Cov kws tshawb fawb los ntawm Harvard tau pom tias kev ua haujlwm loj dua ntawm cov carbohydrates, qhov siab dua ntawm cov insulin nce siab. Yog li ntawd, thaum npaj zaub mov noj, koj yuav tsum tswj hwm feem.
Txhawm rau xam lub nra, cov mis yog siv:
(Khoom GI / 100) x Carbohydrate Rau Kev Pabcuam.
Tsawg GN - txog 11, nruab nrab - los ntawm 11 txog 19, siab - los ntawm 20.
Piv txwv li, tus qauv 50 g ntawm oatmeal muaj 32,7 carbohydrates. GI ntawm oatmeal yog 40.
(40/100) x 32,7 = 13,08 - nruab nrab GN.
Ib yam li ntawd, peb xam ib feem ntawm cov dej khov nab kuab 65 g. Qhov ntsuas glycemic ntawm cov mis nyuj khov 60, feem 65 g, carbohydrates ib feem 13,5.
(60/100) x 13,5 = 8,1 - qes qes HP.
Thiab yog tias rau kev suav peb coj ob npaug ntawm 130 g, ces peb tau txais 17,5 - ze rau GN siab.
Cov tshuaj insulin qhia pom tias cov tshuaj no nce li cas hauv kev teb rau kev noj cov zaub mov muaj protein. AI siab tshaj plaws tau pom hauv qe, cheese, nqaij nyuj, ntses thiab taum. Tab sis nco ntsoov tias cov tshuaj hormone no koom nrog ob qho kev thauj cov carbohydrates thiab thauj cov amino acids. Yog li, qhov ntsuas no yuav tsum nco ntsoov los ntawm cov neeg muaj ntshav qab zib. Rau qhov seem, nws tsis tseem ceeb.
Peb yuav muab cov lus xaus dab tsi los ntawm qhov no?
Cov zaub mov uas muaj glycemic qes qis yuav tsis tsuas yog txo cov tshuaj insulin, tab sis kuj xyuas kom muaj kev lom zem ntev ntev vim lawv cov ntsiab lus fiber ntau. Xws li cov zaub mov yuav tsum ua lub hauv paus ntawm kev poob phaus kev noj haus.
Kev tshem tawm cov fiber ntau thiab ua noj ua haus nce GI ntawm cov zaub mov thaum muaj fiber ntau hauv cov zaub mov thiab muaj cov rog ua rau qeeb nqus cov zaub mov. Kev nqus qis dua, qis qis hauv cov ntshav qab zib thiab qis dua cov tshuaj insulin. Sim noj cov protein thiab carbohydrates ua ke, tsis txhob zam zaub thiab tsis txhob ntshai cov rog.
Nws yog ib qho tseem ceeb tswj hwm feem. Qhov loj dua, ntau dua qhov thauj mus rau ntawm lub cev thiab cov insulin ntau dua hauv lub cev zais cia. Hauv qhov no, cov zaub mov fractional tuaj yeem pab tau. Los ntawm kev noj fractionally, koj yuav zam qhov siab glycemic load thiab hormonal surges.
Kev noj ntau dhau ntawm cov zaub mov ua rau cov rog, thiab kev rog yog feem ntau ua rau ntshav qab zib. Koj yuav tsum tsim kom muaj cov calories kom nyob hauv koj qhov kev noj haus, sib npaug ntawm koj cov zaub mov noj thiab tswj hwm qhov zoo thiab ntau ntawm cov carbohydrates hauv nws. Cov neeg uas muaj insulin tsis zoo yuav tsum tau noj tsawg carbohydrates, tab sis ntau cov protein thiab rog hauv lawv cov calories.
Koj tuaj yeem txiav txim siab koj qhov kev xav raws cov ncauj lus. Yog tias tom qab ib feem loj ntawm carbohydrates koj xav tias muaj zog thiab nquag, ces koj lub cev ib txwm ua cov kua dej. Yog tias koj xav tias nkees thiab tshaib plab tom qab ib teev, tom qab ntawd koj txoj kev zais cia nce - koj yuav tsum them ntau dua rau koj cov khoom noj kom zoo.
Kev ntsuas lub cev tsis zoo, sib faib zaub mov noj, kev xaiv zaub mov GI tsawg, kev tswj hwm feem thiab kev tswj hwm carbohydrate yuav ua rau muaj cov insulin ruaj khov thiab ua kom poob ceeb thawj. Txawm li cas los xij, yog tias muaj kev txhawj xeeb txog ntshav qab zib, nws yog ib qho tsim nyog yuav tsum tau tshawb nrhiav kev kho mob ntawm kws kho mob cov lus qhia.