Qhov sib txawv tseem ceeb ntawm GI qis thiab siab GI yog qhov qis GI yog hais txog qib 55 lossis tsawg dua, uas zoo rau peb txoj kev noj qab haus huv, thaum GI siab yog hais txog qib 70 lossis siab dua, uas tsis zoo rau peb. noj qab haus huv.
Glycemic Index (GI) yog qhov ntsuas uas qhia tau hais tias cov ntshav qab zib nce siab tom qab noj mov tshwj xeeb. Tus qauv siv los ntsuas tag nrho lwm cov khoom noj GIs yog cov piam thaj ntshiab, uas muab tus nqi ntawm 100 los ntawm lub neej ntawd. Rau kev yooj yim ntawm daim ntawv thov, muaj peb qhov tseem ceeb ntawm GI xws li Low GI (55 thiab tsawg dua), Nruab Nrab GI (56-69), thiab High GI (70 thiab siab dua). Txawm hais tias cov khoom noj muab ib qho txiaj ntsig GI, nws tuaj yeem sib txawv ntawm ntau yam vim muaj ntau yam xws li cov khoom siv los yog qoob loo, cov txheej txheem ntawm kev ua, ntim thiab khaws cia thiab lwm yam.
YYuav GI tsawg yog dab tsi?
Cov zaub mov GI qis muaj Glycemic Index 55 lossis tsawg dua. Cov zaub mov GI qis ua rau cov ntshav qabzib nce qeeb, tsis zoo li lwm yam khoom noj. Qhov no tshwm sim vim tias cov zaub mov GI tsawg tso cov piam thaj maj mam thiab tsis tu ncua nrog lub sijhawm. Nws tso cai rau lub cev siv lub zog kom zoo. Tsis muaj qhov yuav tsum tau khaws cia lub zog thaum tsis muaj lub zog ntau dhau. Yog li ntawd, hom zaub mov no yuav tsis ua rau qhov hnyav nce tsis zoo.
Daim duab 01: Tsawg thiab siab GI
Cov zaub mov GI qis yog qhov pom zoo rau cov neeg mob insulin tsis kam, ntshav qab zib, lossis hyperglycemia. Qhov no yog vim lawv qhov tseem ceeb yuav tsum tswj cov ntshav qabzib tsawg thiab kev hloov pauv tsawg. Feem ntau cov txiv hmab txiv ntoo thiab zaub tshiab yog cov khoom noj uas muaj GI tsawg. Tsis tas li ntawd, taum xws li taum hauv lub raum, lentils, taum pauv, txiv laum huab xeeb, chickpea, walnut, thiab cov nplej tag nrho yog cov piv txwv zoo heev ntawm cov khoom noj GI tsawg. Txawm li cas los xij, qis GI tsis tas txhais tau tias cov ntsiab lus carbohydrate ntawm cov zaub mov tsawg. Yog li, nws yog qhov zoo dua kom paub tus nqi ntawm glycemic load ntawm qee yam khoom noj ua ntej noj.
YHigh GI yog dab tsi?
Cov khoom noj GI siab muaj Glycemic Performance index ntawm 70 thiab siab dua. Thaum peb noj cov zaub mov GI siab, peb cov ntshav qabzib nce nrawm heev. Qhov no yog ib qho kev hloov pauv ntawm cov piam thaj hauv cov ntshav hu ua "qab zib spike". Vim qhov kev qhia sai ntawm cov piam thaj no, lub cev tsis tuaj yeem siv lub nra hnyav heev thiab nyiam khaws cia li glycogen lossis rog. Qhov no ua rau qhov hnyav nce tsis zoo.
Daim duab 02: Cov Khoom Noj GI siab - Cov Cij Dawb
Ntxiv mus, kev noj zaub mov GI siab yog qhov txaus ntshai rau cov neeg mob ntshav qab zib, hyperglycemia thiab insulin tsis kam. Txawm li cas los xij, nws raug nquahu tias cov neeg mob hypoglycemia (cov ntshav qab zib tsawg) yuav tsum noj ntau cov zaub mov GI siab hauv lawv cov zaub mov kom tswj tau cov ntshav qabzib zoo. Txawm hais tias muaj kev cuam tshuam tsis zoo, cov khoom noj GI siab yog tsim nyog rau cov xwm txheej xws li tom qab kev tawm dag zog, kev sib tw, thiab lwm yam. qhov twg lub zog yuav tsum ceev. Cov zaub mov xws li qos yaj ywm, qhob cij dawb, mov dawb, khoom noj txom ncauj, thiab noj tshais cereals yog cov khoom noj muaj GI siab. Nws yog ib qho tseem ceeb kom paub tias kev noj cov zaub mov GI siab tuaj yeem ua rau lub siab thiab cov hlab plawv hauv lub sijhawm ntev. Hauv qee qhov xwm txheej, nws kuj tuaj yeem cuam tshuam rau koj lub qhov muag thiab lub hlwb.
Dab tsi yog qhov zoo sib xws ntawm Low GI thiab High GI?
Ob qhov qis thiab siab GI qhov tseem ceeb yog qhov txheeb ze ntawm cov carbohydrate hauv cov zaub mov raws li lawv cuam tshuam rau cov ntshav qabzib
Qhov txawv ntawm GI qis thiab siab GI yog dab tsi?
Low GI hais txog qib 55 lossis tsawg dua thaum GI siab hais txog qib 70 lossis siab dua. Yog li, qhov no yog qhov sib txawv tseem ceeb ntawm GI tsawg thiab siab GI. Cov khoom noj GI tsawg ua rau cov ntshav qabzib maj mam nce. Hauv qhov sib piv, cov khoom noj GI siab nce qib ntshav qabzib sai. Yog li, qhov no yog lwm qhov sib txawv ntawm GI tsawg thiab GI siab. Cov zaub mov GI tsawg tsis ua rau qhov hnyav nce, tab sis cov khoom noj GI siab ua rau hnyav nce. Yog li, qhov no kuj yog qhov sib txawv ntawm qhov qis GI thiab siab GI.
Summary – Low GI vs High GI
Glycemic Performance index yog ntsuas cov khoom noj carbohydrate cuam tshuam nrog lawv lub peev xwm nce ntshav qabzib. Raws li qhov ntawd, muaj peb theem qis, nruab nrab thiab siab. GI qis qhia GI tus nqi 55 lossis tsawg dua thaum GI siab qhia GI tus nqi 70 lossis siab dua. Qhov no yog qhov sib txawv tseem ceeb ntawm GI tsawg thiab GI siab. Cov zaub mov GI tsawg yog qhov zoo rau peb kev noj qab haus huv vim lawv nce ntshav qabzib maj mam thiab tsis tu ncua. Ntxiv mus, lawv tsis ua rau hnyav nce. Ntawm qhov tod tes, cov khoom noj GI siab tsis zoo rau peb txoj kev noj qab haus huv. Lawv nce peb cov ntshav qabzib sai sai. Yog li ntawd, lawv ua rau hnyav nce. Qhov no qhia txog qhov sib txawv ntawm qhov qis GI thiab siab GI.
