2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Khoom noj nrog siab glycemic index (ntau dua 70), ntawm qhov tod tes, zom tau sai dua thiab yog li ua rau cov ntshav qab zib thiab qib insulin nce siab sai. Qhov no tuaj yeem tsis tsuas yog txaus ntshai rau cov neeg mob ntshav qab zib tab sis kuj tseem tuaj yeem ua rau lwm yam teeb meem kev noj qab haus huv zoo li kab mob plawv thiab rog.
Ib yam li ntawd, nws tau nug, yuav muaj dab tsi tshwm sim thaum koj noj cov zaub mov muaj glycemic siab?
Ib zaug peb noj a khoom noj khoom haus glycemic siab , peb cov ntshav qabzib nce siab sai. Qhov no ua rau cov cell hauv peb lub txiav txiav kom zais cov tshuaj insulin hauv kev sim ua kom peb cov ntshav qab zib tsawg. Thiab cov kab hauv qab yog tias insulin ua rau cov piam thaj nkag mus rau hauv peb cov cell uas yog lossis khaws cia ua rog.
Qhov thib ob, cov zaub mov muaj glycemic siab ua rau hnyav nce? Poob phaus Cov kws tshawb fawb pom tias kev noj zaub mov nrog a siab GL los ntawm noj cov nplej ua kom zoo, hmoov txhuv nplej siab thiab suab thaj tau cuam tshuam nrog ntau dua qhov hnyav nce . Lwm cov kev tshawb fawb qhia tias qis GI kev noj haus kuj tseem txhawb nqa poob phaus thiab pab tswj poob phaus.
Ntxiv mus, dab tsi yog qee cov zaub mov glycemic siab?
Nruab nrab qab zib qhov ntsuas ( GI 56 txog 69): Cov qos yaj ywm dawb thiab qab zib, pob kws, txhuv dawb, pob kws, pluas tshais tshais xws li Cream of Wheat thiab Mini Wheats. Siab glycemic qhov ntsuas ( GI o70o ib siab dua ): Cov qhob cij dawb, ncuav qab zib, feem ntau cov crackers, bagels, khoom qab zib, donuts, croissants, feem ntau ntim cov pluas tshais noj tshais.
Thaum twg koj yuav tsum noj zaub mov glycemic siab?
Tam sim ntawd Post Workout: Cov kws tshaj lij pom zoo qhov no yog lub sijhawm zoo tshaj plaws los haus cov carbohydrates uas yog siab raws li lub Glycemic Ntsuas ( GI ). Qhov zoo tshaj plaws, feem ntau ntawm koj heev GI kev noj cov carbohydrates txhua hnub yuav tsum tshwm sim tam sim tom qab koj kawm tiav.
Pom zoo:
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