Qhov Glycemic Index yog cov cuab yeej siv los ntsuas cov zaub mov raws li sai npaum li cas cov carbohydrates tau zom thiab tso tawm raws li qab zib rau hauv cov ntshav. Lub glycemic load suav nrog ntau npaum li cas cov carbohydrates hauv cov zaub mov thiab sai npaum li cas lawv tau nqus uas muab rau koj lub tswv yim zoo li cas qee yam zaub mov yuav cuam tshuam rau koj cov ntshav qab zib. Coob leej neeg tuaj yeem tau txais txiaj ntsig los ntawm kev noj zaub mov qis-glycemic, tshwj xeeb yog cov neeg mob ntshav qab zib. Kev tswj xyuas cov zaub mov glycemic qis pab cov neeg mob ntshav qab zib tswj lawv cov ntshav qab zib thiab qib insulin. Cov lus qhia no yuav qhia txog yuav txiav txim siab li cas glycemic load ntawm pluas noj kom koj tuaj yeem txiav txim siab noj zaub mov zoo.
Cov kauj ruam
Kauj Ruam 1. Paub qhov ntau thiab tsawg
Txhawm rau kom muaj txiaj ntsig raug koj yuav tsum paub tus nqi ntawm txhua feem ntawm pluas noj. Thoob plaws cov lus qhia no peb yuav siv piv txwv zaub mov ntawm:
- 1 khob instant oatmeal
- 1 nruab nrab qhov loj me Golden qab kua txiv
- 7oz ua haujlwm ntawm Greek yogurt dawb
Kauj Ruam 2. Nrhiav tag nrho cov carbohydrates (carbohydrates) hauv pluas mov
Ntxiv cov carbohydrates ntawm txhua qhov khoom hauv pluas noj ua ke. Piv txwv:
- Oatmeal muaj 22 carbohydrates
- Cov kua muaj 16 carbohydrates
- Yoghurt muaj 8 carbs
- 22 + 16 + 8 = 46 tag nrho cov carbohydrates hauv pluas noj.
Kauj Ruam 3. Xam qhov feem pua ntawm cov carbohydrates (carbohydrates) uas txhua qhov khoom hauv pluas noj muaj txiaj ntsig
Faib tus naj npawb ntawm cov carbohydrates hauv txhua qhov khoom los ntawm tus naj npawb ntawm cov carbohydrates hauv pluas noj. Piv txwv:
- Txhawm rau xam qhov feem pua ntawm cov carbohydrates hauv oatmeal koom nrog 22 (oatmeal) thiab faib nws los ntawm 46 (tag nrho cov carbohydrates hauv pluas noj) kom tau 0.48. (Hloov ua kom yooj yim ua lej)
- Tom qab ntawd ua tib yam nrog cov khoom seem yog li:
- Oatmeal - 22/46 = 0.48
- Kua - 16/46 = 0.35
- Yogurt - 8/46 = 0.17
Kauj Ruam 4. Txheeb xyuas cov txiaj ntsig los ntawm cov kauj ruam dhau los
Txhua tus lej suav hauv cov kauj ruam kawg yuav tsum ntxiv kom yog 1.00 (tej zaum yuav raug tshem tawm me ntsis vim kev sib hloov, tsis ua li cas) Piv txwv li:
- Oatmeal = 0.48
- Kua = 0.35
- Yog '= 0.17
- 0.48 + 0.35 + 0.17 = 1.00
Kauj Ruam 5. Nrhiav tus nqi ntawm txhua yam khoom ntawm qhov ntsuas glycemic
Cov ntaub ntawv no tuaj yeem nrhiav tau ntawm https://www.glycemicindex.com yooj yim ntaus lub npe ntawm cov khoom rau hauv kab tshawb fawb ntawm lawv nplooj ntawv ua ntej. Piv txwv:
- Oatmeal: GI ntawm 83
- Apple: GI ntawm 39
- Yogurt: GI ntawm 12
Kauj Ruam 6. Nrhiav qhov feem pua glycemic tus nqi ntawm txhua yam khoom
Siv qhov feem pua peb suav hauv qib 3 rau txhua qhov khoom thiab muab nws suav nrog GI tus nqi ntawm cov khoom ntawd. Piv txwv:
- Oatmeal: 0.48 * 83 = 39.84
- Kua: 0.35 * 39 = 13.65
- Yogurt: 0.17 * 12 = 2.04
Kauj Ruam 7. Nrhiav tus nqi glycemic tag nrho ntawm pluas noj
Ntxiv txhua tus lej koj tau txais hauv cov kauj ruam dhau los kom tau txais txiaj ntsig tag nrho ntawm pluas noj ntawm qhov ntsuas glycemic. Piv txwv:
(Oatmeal) 39.84 + (Apple) 13.65 + (Yogurt) 2.04 = 55.53
Kauj Ruam 8. Nrhiav tag nrho cov nyiaj fiber ntau
Ntxiv cov zaub mov muaj fiber ntau ntawm txhua yam khoom hauv pluas noj ua ke. Cov ntaub ntawv no tuaj yeem pom ntawm daim ntawv lo khoom noj khoom haus ntawm cov khoom noj feem ntau. Piv txwv:
- Cov oatmeal muaj 4 grams fiber ntau
- Cov txiv apples muaj 3 grams fiber ntau
- Cov kua mis nyeem qaub muaj 0 grams fiber ntau
- 4 + 3 + 0 = 7 tag nrho cov nyiaj fiber ntau hauv pluas noj.
Kauj Ruam 9. Nrhiav cov net carbohydrates
Noj tag nrho cov nyiaj carbohydrates hauv pluas mov (pom hauv qib 2) thiab rho tawm tag nrho cov nyiaj fiber ntau los ntawm cov kauj ruam kawg. Piv txwv:
46 (carbohydrates) - 7 (fiber) = 39 (net carbohydrates)
Kauj Ruam 10. Nrhiav lub glycemic load ntawm pluas mov
Noj tag nrho cov glycemic tus nqi ntawm pluas noj los ntawm qib 7 thiab muab nws suav los ntawm cov carbohydrates hauv qab ntawm cov pluas noj los ntawm cov kauj ruam dhau los thiab tom qab ntawd faib koj cov lus teb los ntawm 100. Piv txwv:
- 55.53 (GI tus nqi) * 39 (net carbohydrates) = 2165.67
- 2165.67 / 100 = 21.66 (sib npaug)
Kauj ruam 11. Txhua yam ua tiav
Tam sim no koj paub glycemic load ntawm pluas noj. Qhov glycemic load qis dua 10 suav tias yog qis thiab ib qho glycemic load ntau dua 20 suav tias yog qhov siab. Hauv peb qhov piv txwv cov pluas noj muaj qhov glycemic load ntawm 21.66, uas suav tias yog siab.
