Coj los txiav txim koj cov zaub mov noj qab haus huv, koj tsis tuaj yeem hnov qab txog cov zaub mov muaj calorie, lawv qhov hnyav, qhov sib piv ntawm cov protein, cov rog, thiab carbohydrates, thiab nce fiber ntau. Txhua yam zoo li yuav suav rau. Tab sis muaj lwm qhov tseem ceeb uas tuaj yeem cuam tshuam cov txheej txheem ntawm koj qhov kev poob phaus thiab kev noj qab haus huv zoo yog glycemic index ntawm cov zaub mov.
Lub glycemic Performance index yog qhov kev ntsuas uas txiav txim siab nce ntshav qab zib tom qab noj cov khoom. Li no, koj tuaj yeem siv cov glycemic Performance index los txiav txim siab sai npaum li cas ntawm kev noj zaub mov rau koj cov zaub mov, yuav nws tsis yog qhov kev nyuaj rau yuag thiab muaj roj txaus kom txog thaum koj noj mov tom ntej.
Qhov qis dua qhov glycemic Performance index, qhov khoom zoo dua, qhov nrawm dua nws yuav nkag rau hauv, qhov tsawg dua qhov nws mus ncaj nraim rau koj lub duav ntxiv ntiv tes. Thiab lub ntsiab lus zoo yog tias glycemic Performance index twb siv rau hauv tus account tsis xws li cov ntsiab lus fiber ntau thiab qhov piv ntawm PFC. Cov khoom lag luam nrog qhov ntsuas qis tshaj plaws heev ntawm fiber ntau thiab cov proteins, rog, carbohydrates yog qhov feem ntau raug.
Txhawm rau suav cov glycemic Performance index nws tus kheej kuj tsis tsim nyog - tus neeg noj zaub mov zoo muab faib ua 3 pawg: GI qis (10 txog 40), nrog GI nruab nrab (40-70), thiab GI siab (> 70). Cov khoom lag luam ntawm cov thawj qeb tuaj yeem noj txhua hnub hauv qhov ntau, pawg thib ob yuav tsum tau txwv, thiab qhov thib peb tsuas yog qee zaum los suav nrog hauv koj cov ntawv qhia zaub mov.
Cov khoom noj nrog GI tsawg: mov xim av, zaub xas lav, zaub ntsuab, zaub qhwv, beets, nceb, taum pauv, taum ntsuab, txiv ntseej, dib, zucchini, txiv laum huab xeeb, lentils, taum, taum, dos, asparagus, zaub qhwv, zaub qhwv, zaub paj, zaub ntsuab, qhiav, cherry, Mandarin, txiv kab ntxwv, apricot, txiv maj phaub, txiv hmab, poov xab, mis.
Cov khoom lag luam nrog qhov nruab nrab GI: nplej ntev nplej, oatmeal, nplej zom, qhob cij tag nrho, hmoov nplej, qos yaj ywm, pizza, sushi, ncuav qab zib, qhob noom xim kasfes tsaus nti, marmalade, melon, txiv puv luj, persimmons, raisins, khov nab kuab, mayonnaise, cov kaus poom zaub.
Cov khoom noj muaj qhov siab GI: dawb txhuv, millet, semolina, hlaws barley, dej qab zib qab zib, hamburgers, ncuav qab zib, qhob cij dawb, ncuav qab zib, qab zib, kib, qos yaj ywm kib, pob kws flakes, mis chocolate, chocolate tuav, waffles, cereals, npias, paj kws, dib, taub dag, figs, qab zib.