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2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Thaum mus yuav khoom lossis noj mov tawm, xaiv rau tag nrho cov nplej (zoo li millet lossis quinoa) hloov ntawm "dawb nplej . " Dawb nplej muaj cov carbohydrates ntau thiab tuaj yeem ua rau ntsia hlau . Kev yoo mov cov tshuaj insulin tus nqi tau qis dua 10 feem pua tom qab siv tas. Tag nrho - lis qhob cij muaj GI qhab nia ntawm 51, thiab tag nrho - lis pasta muaj GI qhab nia ntawm 42.
Txog qhov no, puas yog cov nplej tag nrho nce ntshav qab zib?
Qhov no yog vim li cas thiaj noj tag nrho cov nplej hauv lawv “ tag nrho daim ntawv zoo li mov nplej los yog oats tau ua kom muaj kev noj qab haus huv ntau dua li kev noj zaub mov zoo tag nrho cov qoob loo qhob cij Cov ntsiab lus fiber: Cov zaub mov muaj fiber ntau tsis muaj cov zom zaub mov carbohydrates ntau, yog li nws ua rau qeeb ntawm kev zom zaub mov thiab ua rau qeeb dua thiab qis dua nce hauv ntshav qab zib . (17)
Ib sab saum toj no, puas yog tag nrho cov carbs nce insulin? Cov carbohydrates ( cov carbohydrates ) yog vim dab tsi ntshav qab zib sawv. Thaum koj noj cov carbohydrates , lawv yog tawg ua cov suab thaj yooj yim. Raws li koj ntshav qab zib qib nce, koj cov txiav txiav tawm cov tshuaj hormone hu ua cov tshuaj insulin , uas ua rau koj lub cell nqus cov piam thaj los ntawm cov ntshav. Qhov no ua rau koj ntshav qab zib qib kom poob.
Tseem Paub, cov nplej cuam tshuam li cas rau cov ntshav qab zib?
Gluten muaj nyob hauv ntau cov zaub mov muaj carb ntau vim tias lawv feem ntau yog cov nplej. Cov zaub mov muaj carb siab tuaj yeem ua rau koj nce ntshav qab zib , yog li ceev faj thaum koj haus lawv. Txhua yam nws siv yog qhov tsawg heev gluten rau ib tus neeg uas muaj kab mob celiac - thiab qee zaum a gluten intolerance -kom muaj cov tshuaj tiv thaiv.
Dab tsi yog qhov ntsuas glycemic rau tag nrho cov qhob cij?
Ntsuas cov txiaj ntsig carbohydrate tuaj yeem pab tswj cov piam thaj
Zaub | Glycemic index (piam thaj = 100) |
---|---|
HIGH-CARBOHYDRATE FOODS | |
Mov nplej dawb* | 75 ± 2 |
Cov nplej tag nrho/mov noj tag nrho | 74 ± 2 |
Cov qhob cij tshwj xeeb | 53 ± 2 |
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Cov zaub mov muaj cov hmoov txhuv nplej siab: Peb tsis tau hais tias poj niam cev xeeb tub uas muaj ntshav qab zib thaum cev xeeb tub yuav tsum hla cov carbohydrates xws li qos yaj ywm, nplej zom, mov dawb thiab qhob cij dawb kiag li, tab sis koj yuav tsum txwv lawv, ua ke nrog cov carbohydrates thiab cov rog, thiab sim xaiv tag nrho cov nplej thiab/lossis cov ntawv nplua nuj fiber ntau xwb
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Qhov hnyav nce Steroids cuam tshuam rau koj cov metabolism thiab yuav ua li cas koj lub cev tso rog. Qhov no tuaj yeem ua rau koj qab los noj mov, ua rau qhov hnyav nce, thiab tshwj xeeb ua rau cov nyiaj tso tawm ntxiv hauv koj lub plab. Cov lus qhia txog kev tu tus kheej: Saib xyuas koj cov calories thiab ua haujlwm tsis tu ncua txhawm rau txhawm rau tiv thaiv kev hnyav dhau
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Cov hlab ntsha ua ib feem ntawm lub circulatory system. Cov hlab ntsha nqa cov ntshav oxygenated tawm ntawm lub plawv mus rau cov ntaub so ntswg, tshwj tsis yog cov hlab ntshav hauv lub ntsws, uas nqa ntshav mus rau lub ntsws rau cov pa oxygen (feem ntau cov leeg ntshav nqa cov ntshav deoxygenated mus rau lub plawv tab sis cov leeg hauv ntsws nqa cov ntshav oxygenated ib yam)
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DUA RICE Cov nplej ntev nplej zoo li muaj GI qis dua li cov nplej luv. GI ntsuas seb cov carbohydrates hauv cov zaub mov hloov mus rau cov piam thaj li cas. Cov zaub mov nrog GI cov qhab nia siab ntawm 70 thiab siab dua yuav ua rau tib neeg ntshav qab zib ntau dua li cov zaub mov uas muaj GI qis dua 55
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Cov nplej tag nrho, tag nrho cov nplej thiab cov hmoov txhuv nplej siab muaj qhov nruab nrab glycemic Performance index (ib puag ncig 50). Thaum nws los txog rau khob cij, thiaj li yuav ua raws li cov zaub mov uas tsis muaj glycemic, koj yuav tsum tsis txhob noj mov dawb ntawm txhua tus nqi thiab noj tsuas yog noj qab nyob zoo tag nrho cov nplej, tshwj xeeb tshaj yog cov uas muaj cov nplej sprouted