Tracy Norris
Cov glycemic Performance index thiab glycemic load yog qhov tseem ceeb uas qhia txog kev cuam tshuam ntawm cov khoom noj ntawm cov ntshav qab zib. Ntawm no koj tuaj yeem paub seb cov txiaj ntsig tau txhais li cas thiab koj yuav tsum tau saib xyuas dab tsi.
Glycemic Performance index thiab glycemic load rau cov ntshav qab zib zoo dua
Lub glycemic Performance index thiab glycemic load qhia txog kev cuam tshuam ntawm cov khoom noj ntawm cov ntshav qab zib thiab yog li ntawm qib insulin. Cov glycemic Performance index thiab glycemic load tau tsim los pab cov neeg mob ntshav qab zib xaiv zaub mov. Tam sim no lawv tau siv los ntawm ntau tus neeg uas xav noj kom paub meej. Txawm tias lawv tus kheej cov khoom noj khoom haus tau tshwm sim los ntawm qhov no, piv txwv li B. Glyx noj los yog txoj kev Logi.
Cov hauv qab no siv: qhov siab dua qhov glycemic Performance index thiab siab dua qhov glycemic load, qhov cuam tshuam ntau dua ntawm cov ntshav qab zib thiab cov zaub mov tsis zoo haum rau kev noj qab haus huv. Tab sis nws tsis yooj yim li ntawd.
Cov txiaj ntsig glycemic twg yog qhov zoo, thiab qhov twg tsis zoo?
Cov glycemic Performance index thiab glycemic load tus nqi yog txhais raws li hauv qab no:
Glycemic Index (GI):
- GI qis: 55 thiab qis dua
- Qhov nruab nrab GI: Cov qhab nia nruab nrab ntawm 56 thiab 69
- GI siab: 70 thiab siab dua
Glycemic Load (GL):
- GL qis: 10 thiab qis dua
- Medium GL: Cov nqi nruab nrab ntawm 11 thiab 19
- Siab GL: 20 thiab siab dua
Yog li yog tias koj xav ua kom koj cov ntshav qab zib kom tsawg li tsawg tau, koj yuav tsum xaiv cov khoom noj uas muaj txiaj ntsig tsawg, txawm hais tias nws yog qhov zoo dua los siv cov txiaj ntsig ntawm glycemic load.
Tau kawg, koj tuaj yeem noj zaub mov nrog qhov nruab nrab GL lossis GL siab, tsuas yog ceev faj tsis txhob noj ntau dhau los yog muab cov khoom noj nrog GL qis. Vim tias koj feem ntau tsis noj ib qho zaub mov xwb, tab sis ib lub tais nrog cov khoom noj sib txawv, qhov kawg no muaj qhov sib txawv ntawm GL ntau dua li cov khoom noj ntawm tus kheej thiab tuaj yeem muaj qhov sib txawv ntawm cov ntshav qab zib.
Zoo dua siv cov glycemic load
Qhov teeb meem nrog qhov ntsuas glycemic yog tias nws tsis suav nrog cov ntsiab lus carbohydrate hauv cov zaub mov. Nws ib txwm hais txog 50 g ntawm carbohydrates, txawm li cas los xij cov ntsiab lus carbohydrate siab ntawm cov zaub mov hauv nqe lus nug yuav yog 100 g. Glycemic load, ntawm qhov tod tes, hais txog 100 g ntawm tag nrho cov khoom noj, uas tau kawg ua rau kev nkag siab ntau dua.
Yog li ntawd, cov khoom noj muaj glycemic Performance index siab thiab tib lub sij hawm ib tug tsawg glycemic load - xws li thaum cov zaub mov tsuas muaj ob peb carbohydrates ib 100 g.
Cov piv txwv hauv qab no qhia qhov txawv:
- Ib lub txiv duaj muaj GI ntawm 76. Txawm li cas los xij, vim nws tsuas muaj cov ntsiab lus carbohydrate tsawg ntawm 9 g ib 100 g, qhov cuam tshuam rau cov ntshav qab zib tsawg. Yog li, glycemic load tsuas yog 6.8: xam GL = 76 x (9 g / 100 g) = 6.8
- Cov qhob cij dawb muaj GI ntawm 73. Txawm li cas los xij, ib nrab ntawm cov qhob cij dawb yog carbohydrates (50g ib 100g), yog li - txawm tias qis dua GI - nws muaj kev cuam tshuam ntau dua rau cov ntshav qab zib ntau dua li txiv duaj. Lub glycemic load qhia qhov no kom meej thiab yog 36.5: xam GL = 73 x (50 g / 100 g) = 36.5
Cov zaub mov cuam tshuam li cas rau cov ntshav qab zib
Yog tias koj tshiab rau cov piam thaj metabolism, ntu no yuav muab cov ntsiab lus rau koj kom nkag siab tias vim li cas glycemic Performance index thiab glycemic load thiaj li nthuav rau kev noj qab haus huv.
Qhov no yog li cas qab zib yog digested
Thaum digestion, qabzib los ntawm cov zaub mov yog absorbed rau hauv cov ntshav los ntawm txoj hnyuv me. Cov ntshav qab zib nce siab. Cov lus teb no yog hu ua glycemic teb. Los ntawm cov ntshav, cov piam thaj tau muab faib rau cov hlwb, vim lawv xav tau cov piam thaj rau lawv lub zog.
Kev thauj cov piam thaj yog tswj hwm, ntawm lwm yam, los ntawm cov tshuaj hormone insulin, uas tsim tawm hauv cov txiav. Thaum cov piam thaj hauv cov ntshav nce siab, lub txiav txiav tawm ntau dua insulin. Cov qib insulin nce. Thaum cov piam thaj tau faib los ntawm cov ntshav mus rau hauv cov hlwb, cov ntshav qab zib pib poob dua. Lub cev tom qab ntawd qhia kev tshaib plab dua thiab lub voj voog pib dua.
Kev cuam tshuam ntawm cov ntshav qab zib yog txawv heev
Qhov no yog qhov glycemic Performance index thiab glycemic load tuaj rau hauv kev ua si: Yog tias koj noj ib qho ntawm cov qhob cij dawb, piv txwv li, cov piam thaj hauv cov ntshav nce siab sai heev thiab txiav txiav ua ntau ntau ntawm cov tshuaj insulin kom txo cov ntshav qab zib dua, ntshav qab zib siab tas mus li yog teeb meem thiab yuav tsum tau zam.
Ntawm qhov tod tes, yog tias koj noj txiv duaj, cov ntshav qab zib tsis nce siab, uas txhais tau hais tias pancreas yuav tsum tsim cov tshuaj insulin tsawg dua, cov ntshav qab zib poob qis dua thiab qhov kev xav ntawm satiety ntev dua. Yog li ntawd, txiv duaj muaj qhov qis glycemic load, thaum lub khob cij dawb muaj qhov siab.
Nrog lub siab glycemic load, qhov kev pheej hmoo ntawm ntshav qab zib nce ntxiv
Nws paub tias kev noj zaub mov muaj suab thaj ntau tuaj yeem ua rau muaj kev pheej hmoo ntawm ntshav qab zib. Tab sis muaj cov khoom noj uas ua rau muaj kev pheej hmoo ntawm ntshav qab zib mellitus txawm tias lawv tsis pom muaj cov piam thaj, xws li B. cov qhob cij dawb hais.
Nrog kev pab los ntawm cov txiaj ntsig ntawm glycemic load thiab glycemic Performance index, nws yooj yim dua kom pom cov khoom noj twg muaj teeb meem hauv qhov kev hwm no thiab qhov twg tsawg dua.
Kev noj zaub mov nrog glycemic load tuaj yeem txhawb nqa cov tshuaj insulin. Yog tias muaj cov tshuaj insulin tsis kam lossis insulin tsis txaus, cov piam thaj tsis txaus nkag mus rau hauv cov hlwb thiab cov ntshav qab zib tseem nyob ruaj khov - qhov no yog hu ua ntshav qab zib.
Cov zaub mov qis glycemic txhim kho ntshav qab zib
Hloov pauv, cov khoom noj uas tsis muaj glycemic, piv txwv li cov khoom noj uas muaj glycemic load lossis glycemic Performance index tsawg, tuaj yeem txhim kho cov ntshav qab zib uas twb muaj lawm.
Hauv kev tshuaj xyuas xyoo 2019, cov kws tshawb fawb tau saib xyuas tag nrho ntawm 54 qhov kev tshawb fawb ntawm cov ncauj lus no. Lawv tau txiav txim siab tias kev noj zaub mov siab hauv cov zaub mov GI tsawg tau muaj txiaj ntsig zoo rau cov ntshav qab zib sai sai, BMI (lub cev qhov hnyav), thiab qib roj cholesterol hauv cov neeg mob ntshav qab zib.
Cov kws tshawb fawb sau tias cov teebmeem feem ntau me me, tab sis cov tshuaj ntawd tsuas muaj kev cuam tshuam me me rau cov ntshav qab zib sai.
Cov txiaj ntsig ntawm kev yoo ntshav cov ntshav qab zib kuj tseem ntau dua qhov kev tshawb fawb tau ntev dua, piv txwv li qhov ntev dua cov neeg sim noj cov zaub mov uas tsis muaj glycemic. Xya ntawm cov kev tshawb fawb tau ntev tshaj li rau lub hlis.
