Dab tsi yog qhov qis tshaj GI Qab Zib?

Glycemic Index (GI) yog dab tsi?

Glycemic Index (GI) yog qhov ntsuas ntsuas sai npaum li cas carbohydrates hauv cov zaub mov nce ntshav qabzib (qab zib) qib. Cov khoom noj uas muaj GI siab, xws li cov qhob cij dawb thiab cov khoom ci, tau zom sai sai thiab nqus tau, ua rau cov ntshav qabzib nce siab. Hauv qhov sib piv, cov khoom noj uas muaj GI tsawg, xws li taum thiab txiv ntoo, tau zom thiab nqus tau qeeb dua, ua rau cov ntshav qabzib nce zuj zus.

GI yog cov cuab yeej muaj txiaj ntsig zoo rau cov neeg mob ntshav qab zib kom tswj hwm lawv cov ntshav qabzib, nrog rau cov neeg uas xav kom poob phaus lossis tswj kev noj qab haus huv. Xaiv cov khoom noj uas muaj tus nqi GI tsawg tuaj yeem pab ua kom cov ntshav qabzib nyob ruaj khov, txo qis kev ntshaw, thiab muab lub zog ruaj khov.

Dab tsi yog qhov qis tshaj GI qab zib?

Thaum nws los txog rau qab zib, tsis muaj ib yam dab tsi zoo li "qis GI" qab zib. Txhua hom qab zib, suav nrog cov suab thaj, zib ntab, thiab maple phoov, muaj GI siab. Qhov no yog vim lawv muaj cov carbohydrates yooj yim uas tau zom sai thiab nqus los ntawm lub cev, ua rau cov ntshav qabzib nce sai.

Txawm li cas los xij, muaj qee qhov qis GI sweeteners uas tuaj yeem siv los hloov cov suab thaj. Cov no suav nrog:

- Agave nectar: ​​Txawm hais tias nws tseem yog qhov tseem ceeb ntawm GI nplai, agave nectar muaj GI qis dua li cov suab thaj. Nws yog cov khoom qab zib ntuj tsim los ntawm cov kua txiv hmab txiv ntoo ntawm agave thiab feem ntau siv hauv cov khoom ci thiab dej haus.

- Txiv maj phaub qab zib: Ua los ntawm cov kua txiv hmab txiv ntoo ntawm cov txiv maj phaub xibtes, cov txiv maj phaub qab zib muaj cov nqi GI qis dua li cov suab thaj qab zib thiab tuaj yeem siv los hloov cov zaub mov txawv.

- Stevia: Cov khoom qab zib ntuj tau los ntawm nplooj ntawm cov nroj tsuag stevia, stevia muaj GI tus nqi ntawm xoom thiab yog ib qho kev xaiv zoo rau cov neeg mob ntshav qab zib lossis cov uas sim txo lawv cov piam thaj kom tsawg.

Vim li cas nws tseem ceeb rau xaiv cov khoom qab zib GI qis?

Xaiv cov khoom qab zib GI qis tuaj yeem pab tswj cov ntshav qabzib thiab tiv thaiv kev sib kis thiab kev sib tsoo cuam tshuam nrog kev noj cov khoom qab zib GI siab. Qhov no tuaj yeem muaj txiaj ntsig tshwj xeeb rau cov neeg mob ntshav qab zib, uas yuav tsum ua kom lawv cov ntshav qabzib nyob rau hauv ib qho tshwj xeeb kom tsis txhob muaj teeb meem.

Tsis tas li ntawd, kev noj cov zaub mov GI siab thiab dej qab zib tsis tu ncua tau txuas nrog kev pheej hmoo ntawm kev rog rog, kab mob plawv, thiab lwm yam teeb meem kev noj qab haus huv. Los ntawm kev hloov cov khoom qab zib GI qis hauv cov zaub mov thiab dej qab zib, nws muaj peev xwm txo qis GI tag nrho ntawm cov pluas noj thiab txo qhov kev pheej hmoo ntawm cov mob no.

Cov khoom noj twg muaj GI tsawg?

Ntxiv nrog rau qhov qis GI sweeteners, muaj ntau yam khoom noj uas muaj GI tsawg. Cov no suav nrog:

- Zaub: Feem ntau cov zaub uas tsis muaj hmoov txhuv nplej siab, xws li nplooj ntsuab, zaub qhwv, thiab carrots, muaj GI tsawg.

- Txiv Hmab Txiv Ntoo: Ntau cov txiv hmab txiv ntoo tshiab thiab khov, xws li txiv apples, txiv hmab txiv ntoo, thiab txiv kab ntxwv, muaj GI qis rau nruab nrab.

- Legumes: Taum, chickpeas, thiab lentils yog tag nrho cov piv txwv ntawm legumes uas muaj GI qis thiab muaj protein ntau thiab fiber ntau.

- Cov nplej tag nrho: Cov qhob cij tag nrho, nplej zom, thiab cereals muaj GI qis dua lawv cov khoom ua kom zoo.

Xaus

Thaum tsis muaj qhov zoo li "GI tsawg" qab zib, muaj qis GI sweeteners uas tuaj yeem siv los ua lwm yam qab zib. Xaiv cov khoom qab zib GI qis dua thiab suav nrog cov khoom noj GI qis dua rau hauv koj cov zaub mov tuaj yeem pab tswj cov ntshav qabzib, txo qis kev ntshaw, thiab muab lub zog ruaj khov. Los ntawm kev ua cov kev hloov me me no, nws tuaj yeem txhim kho kev noj qab haus huv tag nrho thiab txo qis kev pheej hmoo ntawm cov kab mob ntev.