Glycemic Performance index yog ib qho kev xav ntawm qhov nce hauv cov ntshav qab zib tom qab noj ntawm ib yam khoom noj. Qhov Performance index no muaj peev xwm pib txij li 0 txog 100, txij thaum lub ntsiab ntawm cov khoom lag luam glycemic los ntawm cov lus teb hauv cov ntshav ntshav ntshiab, GI uas yog 100.
Lub cev tseem tabtom txo qis ntshav qab zib, yog li thaum nws tuaj txog, cov tshuaj insulin tso tawm. Ntev dhau los ntawm cov khoom noj uas muaj cov glycemic index hauv cov zaub mov yog qhov zoo tshaj plaws av rau kev loj hlob ntawm hom II mob ntshav qab zib.
Vim li cas tus GI thiaj yog?
Cov khoom uas muaj cov ntsiab lus siab carbohydrate tsis tas yuav muaj lub siab qhia tau hais tias glycemic. Piv txwv, nyob rau hauv xim dawb txhuv, GI yog qis dua nyob rau hauv ib qho kev pab me ntsis xim av ncuav mog.
Kev ntsuas glycemic nyob ntawm ntau yam:
- txoj kev ua noj - cov khoom noj khoom haus thawm niaj thawm muaj ntau dua GI qhov tseem ceeb tshaj cov nyhuv analog;
- hom carbohydrates - monosaccharides muaj dua GI, polysaccharides - qis;
- tus nqi ntawm fiber ntau - ntau cov fiber ntau nyob rau hauv cov khoom, qhov qis nws GI (coarse fiber ntau slows qhov qab zib, ces qhov Performance index nyob rau hauv cov ntshav yuav nce maj);
- Qhov ntau cov rog thiab cov protein nyob hauv cov khoom, qhov qis nws GI.
Tsis tas li ntawd, cov khoom noj uas muaj feem ntshav siab tsis zoo yog tsis yog tag nrho cov monosaccharides. Sucrose cuam tshuam lub piam thaj hauv cov ntshav, thiab fructose - tsis muaj. Tshaj dua, lactose (cov piam thaj hauv qab zib) muaj dua GI dua fructose.
Cov teeb meem ntawm GI cuam tshuam txawm los ntawm txoj kev qhob cij ci. Yog siv lub caij nyoog fermentation, lub GI yuav qis dua qhov kev sim sai sai.
Cov zaub mov qab ntsev thiab acidic cuam tshuam rau GI ntawm zaub mov noj nrog lawv. Li ntawd, qaub saj (txiv qaub kua txiv los yog vinegar hauv zaub nyoos) txo GI, raws li cov zaub mov yog absorbed ntau qeeb. Tab sis ntsev accelerates digestion ntawm starches thiab nce GI.
Cov txiv hmab txiv ntoo uas muaj lub plawv glycemic siab yuav muaj cov analogues nrog qis GI. Qhov ntau ripe lub txiv hmab txiv ntoo, lub siab nws GI. Ntawd yog, yog tias koj coj ib qho piv txwv ntawm cov "high-carb" txiv hmab txiv ntoo - txiv tsawb, koj yuav tsum xaiv me ntsis txiv ntoo, ntsuab txiv ntoo.
Kev faib tawm ntawm GI
Glycemic Performance yuav ua tau qis, nruab nrab thiab siab:
- tsawg GI - txog 40 xyoo;
- nruab nrab GI - txog li 70 xyoo;
- siab GI - los ntawm 70.
GI yog ib qho tseem ceeb rau ob pawg ntawm cov pejxeem - diabetics thiab ncaws pob. Cov neeg uas muaj ntshav qab zib yog yuam kom ua hauj lwm hauv thaj tsam ntawm carbohydrates. Meanwhile nws yog proved tias 2 yam ntawm l. qab zib txawm tias ib hnub twg lawv them taus. Thiab kev noj cov qos yaj ywm, cov qhob cij dawb, txhuv nrog GI siab dua li qhov sib ntxiv ntawm ib rab diav piam thaj hauv lub oatmeal.
Cov neeg ncaws pob muaj lawv cov khoom noj. GI ncaj qha cuam tshuam lub zog, kev nyiaj mus ntev, kev loj hlob ntawm cov leeg. Ua ntej exercise, koj yuav tsum noj zaubmov nrog qis GI. Qhov no yuav ua rau kom muaj kev ruaj siab thiab muab lub dag zog rau tag nrho cov sijhawm kawm, tab sis tom qab qhov kev cob qhia lawm, koj yuav tsum tau ua kom tiav cov hluav taws xob nrog cov khoom siv nrog GI siab.
Hauv qhov xwm txheej no, nrog cov khoom uas muaj kev qhia txog siab glycemic, koj yuav tsum tau ceev faj. Overdoing, koj tuaj yeem yooj yim ntxiv rau
Nyob rau tib lub sij hawm, cov khoom uas muaj GI tsawg tsawg hauv cov kev ua si. Muaj tseeb, lawv ua kom muaj zog rau lub sijhawm ntev, tab sis tsis txhob muab qhov nqi ntawm vwm uas tawm los ntawm kev tso ntshav qab zib rau hauv cov ntshav thaum haus GI siab. Txawm li cas los, tus glycemic Performance index yog qhov tseem ceeb ntau rau cov neeg uas poob phaus - nws yog nws leej twg suppresses lub qab los noj mov , tus neeg sawv cev ntawm tus neeg sawv cev uas yog qhov tsim cov tshuaj insulin, nrog cov vwm qab zib vwm rau hauv cov ntshav.