Puas yog Sucrose GI tsawg?

Puas yog sucrose yog qhov qis GI?
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Taw qhia **

Sucrose yog ib qho disaccharide uas muaj nyob rau hauv ntau yam khoom noj xws li qab zib, txiv hmab txiv ntoo, thiab zaub. Qhov cuam tshuam ntawm sucrose ntawm cov ntshav qab zib thiab nws cov kev faib tawm raws li glycemic Performance index (GI) yog ib qho kev sib cav txog kev noj haus thiab kev noj qab haus huv. Hauv tsab xov xwm no, peb yuav tham txog lub ntsiab lus ntawm glycemic Performance index, sib tham txog cov txiaj ntsig ntawm sucrose ntawm cov ntshav qabzib, thiab tshawb xyuas seb sucrose puas tuaj yeem suav tias yog zaub mov GI tsawg.

Nkag siab Glycemic Index (GI)

Glycemic Index (GI) yog tus lej suav nrog cov khoom noj uas muaj carbohydrate raws li lawv cov txiaj ntsig ntawm cov ntshav qabzib piv rau cov khoom siv siv, feem ntau yog cov piam thaj dawb huv lossis qhob cij dawb. Qhov ntsuas GI yog li ntawm 0 mus rau 100, nrog rau tus nqi siab dua qhia tias cov ntshav qab zib nce sai dua. Cov zaub mov uas muaj GI siab tau nrawm nrawm thiab nqus tau sai, ua rau cov ntshav qabzib nce sai, thaum cov khoom noj uas muaj GI tsawg yog zom thiab nqus tau qeeb dua, ua rau cov ntshav qabzib nce ntxiv.

Kev txiav txim siab ntawm GI

GI ntawm cov zaub mov yog cuam tshuam los ntawm ntau yam, suav nrog hom carbohydrate tam sim no, qib ntawm kev ua, kev ua noj, thiab muaj fiber ntau, rog, thiab protein. Cov zaub mov uas muaj cov carbohydrates yooj yim, xws li qab zib, zoo li muaj GI siab dua piv rau cov carbohydrates yooj yim vim tias lawv tau tawg sai sai rau hauv qabzib thaum lub sijhawm zom zaub mov. Txawm li cas los xij, muaj fiber ntau, rog, thiab cov protein tuaj yeem txo GI ntawm cov zaub mov los ntawm kev ua kom qeeb qeeb thiab qeeb kev nqus cov piam thaj.

Sucrose thiab nws qhov cuam tshuam rau cov ntshav qabzib

Sucrose yog tsim los ntawm cov piam thaj thiab fructose molecules koom ua ke, thiab nws feem ntau hu ua cov suab thaj los yog cane qab zib. Thaum noj sucrose, nws raug rhuav tshem los ntawm cov enzymes hauv cov hnyuv rau hauv nws tus kheej cov piam thaj thiab fructose. Glucose yog absorbed sai sai rau hauv cov hlab ntsha, ua rau cov ntshav qabzib nce sai. Fructose, ntawm qhov tod tes, nkag mus rau cov txheej txheem nqus qis me ntsis. Kev sib xyaw ntawm cov piam thaj thiab fructose ua rau muaj kev cuam tshuam nruab nrab ntawm cov ntshav qabzib.

GI ntawm Sucrose

Xav txog qhov muaj pes tsawg leeg ntawm sucrose thiab nws qhov kev puas tsuaj rau hauv qabzib thiab fructose, ib tus yuav cia siab tias nws yuav muaj qhov nruab nrab mus rau siab GI. Txawm li cas los xij, GI ntawm sucrose yog qhov xav tsis thoob qis dua li qhov xav tau. Yog vim li cas tom qab qhov no yog tias muaj fructose hauv sucrose qeeb nws qhov nqus thiab txo nws qhov cuam tshuam rau cov ntshav qabzib piv rau cov piam thaj ntshiab. Raws li qhov tshwm sim, sucrose muaj GI qis dua cov piam thaj, txawm tias nws tsis raug cais raws li cov khoom noj GI tsawg.

GI Tus nqi ntawm Sucrose

Tus nqi GI ntawm sucrose yog kwv yees li 65, uas poob hauv qhov nruab nrab. Qhov no txhais tau hais tias kev noj sucrose ua rau muaj qhov nruab nrab thiab maj mam nce hauv cov ntshav qabzib piv rau cov khoom noj GI siab. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias GI tus nqi ntawm sucrose tuaj yeem sib txawv nyob ntawm ntau yam xws li qhov chaw ntawm sucrose, cov zaub mov matrix uas nws muaj nyob rau hauv, thiab lwm yam khoom noj ntawm cov zaub mov noj nrog sucrose.

Cov laj thawj cuam tshuam rau GI ntawm Sucrose

Ntau yam tuaj yeem cuam tshuam tus nqi GI ntawm cov khoom noj uas muaj sucrose. Ib qho zoo li no yog qhov muaj fiber ntau. Fiber slows lub plab zom mov thiab nqus sucrose, ua rau qis GI rau cov zaub mov. Piv txwv li, tag nrho cov txiv hmab txiv ntoo uas muaj sucrose nrog rau kev noj haus fiber ntau yuav muaj GI qis dua piv rau cov kua txiv hmab txiv ntoo uas tsis muaj cov ntsiab lus fiber ntau.

Lwm qhov tseem ceeb uas cuam tshuam rau GI ntawm sucrose yog kev ua noj lossis ua cov txheej txheem. Cov zaub mov uas tau siav rau lub sijhawm ntev lossis ua tiav rau qhov ntau dua feem ntau muaj GI siab dua. Piv txwv li, cov qos yaj ywm mashed muaj GI siab dua li tag nrho cov qos yaj ywm boiled, raws li cov txheej txheem ua noj ua rau cov hmoov txhuv nplej siab, ua rau kev zom zaub mov sai thiab nqus sucrose.

Kev noj qab haus huv cuam tshuam ntawm kev noj sucrose

Kev noj sucrose, zoo li lwm yam kev noj zaub mov carbohydrate, muaj ob qho tib si luv luv thiab ntev rau kev noj qab haus huv. Hauv lub sijhawm luv luv, kev noj sucrose tuaj yeem ua rau cov ntshav qabzib nce sai, tshwj xeeb yog thaum noj ntau lossis tsis muaj lwm yam khoom noj xws li fiber ntau, rog, thiab protein. Qhov kev nce siab tam sim no hauv cov ntshav qabzib tuaj yeem ua rau muaj kev tso tawm insulin ntau ntxiv, uas tuaj yeem ua rau qhov hnyav nce thiab nce kev pheej hmoo ntawm kev mob ntshav qab zib hom 2.

Nyob rau lub sijhawm ntev, kev noj sucrose siab tau cuam tshuam nrog ntau yam teebmeem kev noj qab haus huv xws li rog rog, kab mob plawv, thiab teeb meem hniav. Kev noj ntau dhau ntawm cov khoom noj GI siab, suav nrog cov uas muaj sucrose, tuaj yeem ua rau cov tshuaj insulin nce siab, insulin tsis kam, thiab mob ntev, txhua yam uas muaj feem cuam tshuam rau cov mob no.

Sib npaug Sucrose Intake

Txawm hais tias kev noj nruab nrab ntawm sucrose raws li ib feem ntawm kev noj zaub mov zoo feem ntau suav tias yog qhov tsim nyog, nws yog qhov tseem ceeb uas yuav tsum nco ntsoov txog tus nqi thiab qhov ntau npaum li cas ntawm kev noj haus, nrog rau tag nrho cov ntsiab lus ntawm kev noj haus. Kev sib xyaw sucrose hauv cov zaub mov uas muaj fiber ntau, cov rog noj qab haus huv, thiab cov proteins tuaj yeem pab ua kom qeeb plab zom mov, txo glycemic teb, thiab txhawb kev noj qab haus huv tag nrho. Tsis tas li ntawd, xaiv cov khoom siv ntuj tsim ntawm sucrose, xws li tag nrho cov txiv hmab txiv ntoo, tuaj yeem muab cov txiaj ntsig kev noj haus ntxiv vim muaj fiber ntau, vitamins, thiab minerals.

Xaus

Hauv kev xaus, sucrose tsis tuaj yeem suav tias yog zaub mov GI tsawg, tab sis nws muaj GI qis dua piv rau cov piam thaj ntshiab. Lub xub ntiag ntawm fructose hauv sucrose qeeb nws qhov nqus thiab txo nws qhov cuam tshuam rau cov ntshav qabzib. Txawm li cas los xij, yam xws li muaj fiber ntau thiab kev ua noj lossis kev ua haujlwm tuaj yeem cuam tshuam GI ntawm cov khoom noj uas muaj sucrose. Nws yog ib qho tseem ceeb uas yuav tsum tau noj sucrose nyob rau hauv qhov nruab nrab thiab nyob rau hauv cov ntsiab lus ntawm kev noj zaub mov kom tsawg kom txo tau qhov tshwm sim tsis zoo rau kev noj qab haus huv cuam tshuam nrog kev noj ntau dhau.