{"id":928,"date":"2016-12-08T07:55:04","date_gmt":"2016-12-08T00:55:04","guid":{"rendered":"https:\/\/yhoccongdong.org\/tieu-duong\/dung-chi-duong-huyet-thuc-pham-glycemic-index-gi-nhu-nao\/"},"modified":"2024-06-02T21:33:57","modified_gmt":"2024-06-02T14:33:57","slug":"dung-chi-duong-huyet-thuc-pham-glycemic-index-gi-nhu-nao","status":"publish","type":"post","link":"https:\/\/yhoccongdong.com\/tieu-duong\/dung-chi-duong-huyet-thuc-pham-glycemic-index-gi-nhu-nao\/","title":{"rendered":"D\u00f9ng ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ef1c ph\u1ea9m (glycemic index &#8211; GI) nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"<p style=\"text-align: justify\">M\u1ed9t s\u1ed1 th\u1ef1c ph\u1ea9m c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a b\u1ea1n t\u0103ng v\u1ecdt r\u1ea5t nhanh. \u0110\u00f3 l\u00e0 v\u00ec lo\u1ea1i carbohydrate (carb) trong \u0111\u01b0\u1eddng tinh luy\u1ec7n ho\u1eb7c b\u00e1nh m\u00ec tr\u1eafng s\u1ebd \u0111\u01b0\u1ee3c chuy\u1ec3n th\u00e0nh glucose. Lo\u1ea1i \u0111\u01b0\u1eddng c\u01a1 th\u1ec3 d\u00f9ng \u0111\u1ec3 chuy\u1ec3n th\u00e0nh n\u0103ng l\u01b0\u1ee3ng ho\u1ea1t \u0111\u1ed9ng. D\u1ec5 d\u00e0ng h\u01a1n nhi\u1ec1u so v\u1edbi c\u00e1c lo\u1ea1i carb h\u1ea5p thu ch\u1eadm trong rau qu\u1ea3 v\u00e0 ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t. \u0102n nhi\u1ec1u nh\u1eefng lo\u1ea1i carb d\u1ec5 h\u1ea5p thu n\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n r\u1ea5t kh\u00f3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a m\u00ecnh. Cho d\u00f9 b\u1ea1n \u0111\u00e3 \u0111i\u1ec1u tr\u1ecb insulin v\u00e0 c\u00e1c lo\u1ea1i thu\u1ed1c \u0111i\u1ec1u tr\u1ecb \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng kh\u00e1c.<\/p>\n<p style=\"text-align: justify\">Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1ea1n ph\u00e2n bi\u1ec7t carb h\u1ea5p thu ch\u1eadm \u201ccarb t\u1ed1t\u201d v\u00e0 carb h\u1ea5p thu nhanh \u201ccarb x\u1ea5u\u201d. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng n\u00f3 \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh vi\u1ec7c t\u00ednh to\u00e1n l\u01b0\u1ee3ng carb \u0111\u00e3 ti\u00eau th\u1ee5 v\u00e0 gi\u00fap gi\u1eef \u0111\u01b0\u1eddng huy\u1ebft \u1ed5n \u0111\u1ecbnh h\u01a1n.<\/p>\n<h2 style=\"text-align: justify\">Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ef1c ph\u1ea9m l\u00e0 g\u00ec?<\/h2>\n<p style=\"text-align: justify\">Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ef1c ph\u1ea9m l\u00e0 m\u1ed9t con s\u1ed1. N\u00f3 gi\u00fap b\u1ea1n h\u00ecnh dung v\u1ec1 vi\u1ec7c c\u01a1 th\u1ec3 s\u1ebd chuy\u1ec3n carb trong th\u1ee9c \u0103n th\u00e0nh glucose nhanh nh\u01b0 th\u1ebf n\u00e0o. Hai lo\u1ea1i th\u1ee9c \u0103n b\u1eb1ng nhau v\u1ec1 l\u01b0\u1ee3ng carb c\u00f3 th\u1ec3 c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft kh\u00e1c nhau.<\/p>\n<p style=\"text-align: justify\">S\u1ed1 c\u00e0ng nh\u1ecf th\u00ec c\u00e0ng \u00edt \u1ea3nh h\u01b0\u1edfng l\u00ean \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a b\u1ea1n.<\/p>\n<ul style=\"text-align: justify\">\n<li>55 ho\u1eb7c th\u1ea5p h\u01a1n = Ch\u1eadm (T\u1ed1t)<\/li>\n<li>56-69 = Trung b\u00ecnh<\/li>\n<li>70 ho\u1eb7c cao h\u01a1n = Nhanh (X\u1ea5u)<\/li>\n<\/ul>\n<p style=\"text-align: justify\">T\u00ecm ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft n\u00e0y tr\u00ean nh\u00e3n c\u1ee7a th\u1ef1c ph\u1ea9m \u0111\u01b0\u1ee3c \u0111\u00f3ng g\u00f3i. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 <a href=\"http:\/\/thucphamcongdong.vn\/chi-so-duong-huyet-cua-thuc-pham-va-benh-tieu-duong-1-a-1-14.html\" target=\"_blank\" rel=\"noopener\">tham kh\u1ea3o ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a c\u00e1c th\u1ef1c ph\u1ea9m th\u00f4ng d\u1ee5ng<\/a> tr\u00ean m\u1ea1ng ho\u1eb7c h\u1ecfi chuy\u00ean gia v\u1ec1 dinh d\u01b0\u1ee1ng.<\/p>\n<p style=\"text-align: justify\">Th\u1ef1c ph\u1ea9m t\u1ef1 nhi\u00ean th\u00ec th\u01b0\u1eddng c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p h\u01a1n th\u1ef1c ph\u1ea9m tinh luy\u1ec7n v\u00e0 ch\u1ebf bi\u1ebfn.<\/p>\n<h2 style=\"text-align: justify\">Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft c\u00f3 th\u1ec3 thay \u0111\u1ed5i<\/h2>\n<p style=\"text-align: justify\">Ch\u1ec9 s\u1ed1 n\u00e0y l\u00e0 con s\u1ed1 kh\u1edfi \u0111\u1ea7u. N\u00f3 c\u00f3 th\u1ec3 thay \u0111\u1ed5i theo t\u1eebng m\u00f3n \u0103n c\u1ee7a b\u1ea1n, d\u1ef1a tr\u00ean m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1.<\/p>\n<p style=\"text-align: justify\"><strong><em>Qu\u00e1 tr\u00ecnh ch\u1ebf bi\u1ebfn<\/em><\/strong>: Ch\u1ea5t b\u00e9o, ch\u1ea5t x\u01a1 v\u00e0 ch\u1ea5t chua (acid) (v\u00ed d\u1ee5 nh\u01b0 chanh hay gi\u1ea5m) s\u1ebd l\u00e0m gi\u1ea3m ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft. Th\u1eddi gian n\u1ea5u th\u1ee9c \u0103n l\u00e0m t\u1eeb tinh b\u1ed9t (v\u00ed d\u1ee5 nh\u01b0 m\u00ec \u00fd) c\u00e0ng l\u00e2u. Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft s\u1ebd c\u00e0ng cao.<\/p>\n<p style=\"text-align: justify\"><strong><em>Tr\u00e1i c\u00e2y ch\u00edn<\/em><\/strong><em>:<\/em> Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a tr\u00e1i c\u00e2y nh\u01b0 chu\u1ed1i s\u1ebd t\u0103ng khi ch\u00fang ch\u00edn.<\/p>\n<p style=\"text-align: justify\">Th\u1ef1c ph\u1ea9m \u0103n c\u00f9ng: Gi\u1ea3m ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft chung c\u1ee7a m\u1ed9t b\u1eefa \u0103n. B\u1eb1ng c\u00e1ch k\u1ebft h\u1ee3p m\u1ed9t th\u1ee9c \u0103n c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft cao v\u1edbi nhi\u1ec1u th\u1ee9c \u0103n c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p h\u01a1n.<\/p>\n<p style=\"text-align: justify\">\u0110\u1ed9 tu\u1ed5i, m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 l\u1ef1c, th\u1eddi gian \u0103n nhanh hay ch\u1eadm c\u0169ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn vi\u1ec7c c\u01a1 th\u1ec3 b\u1ea1n chuy\u1ec3n ho\u00e1 carb. N\u1ebfu b\u1ea1n b\u1ecb m\u1ed9t bi\u1ebfn ch\u1ee9ng c\u1ee7a \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng g\u1ecdi l\u00e0 li\u1ec7t d\u1ea1 d\u00e0y (gastroparesis), l\u00e0m d\u1ea1 d\u00e0y b\u1ecb ch\u1eadm \u0111\u01b0a th\u1ee9c \u0103n xu\u1ed1ng ru\u1ed9t. Th\u00ec c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n c\u0169ng h\u1ea5p thu th\u1ee9c \u0103n ch\u1eadm h\u01a1n r\u1ea5t nhi\u1ec1u.<\/p>\n<h2 style=\"text-align: justify\">B\u1ee9c tranh l\u1edbn h\u01a1n: T\u1ea3i l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft (Glycemic load) v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n t\u1ed1t<\/h2>\n<p style=\"text-align: justify\">B\u1ea1n kh\u00f4ng n\u00ean ch\u1ec9 xem x\u00e9t duy nh\u1ea5t ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft \u0111\u1ec3 l\u1ef1a ch\u1ecdn th\u1ef1c ph\u1ea9m. Th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 n\u00f3 r\u1ea5t t\u1ed1t cho s\u1ee9c kho\u1ebb v\u00e0 n\u00ean \u0103n nhi\u1ec1u. N\u0103ng l\u01b0\u1ee3ng, vi ch\u1ea5t, kho\u00e1ng ch\u1ea5t v\u1eabn quan tr\u1ecdng v\u1edbi c\u01a1 th\u1ec3.<\/p>\n<p style=\"text-align: justify\">V\u00ed d\u1ee5, khoai t\u00e2y chi\u00ean c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p h\u01a1n b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 b\u1eb1ng v\u1edbi \u0111\u1eadu h\u00e0 lan. Nh\u01b0ng b\u1ed9t y\u1ebfn m\u1ea1ch v\u00e0 \u0111\u1eadu h\u00e0 lan c\u00f3 nhi\u1ec1u ch\u1ea5t dinh d\u01b0\u1ee1ng h\u01a1n.<\/p>\n<p style=\"text-align: justify\">Kh\u1ea9u ph\u1ea7n \u0103n c\u0169ng l\u00e0 v\u1ea5n \u0111\u1ec1. B\u1ea1n \u0103n c\u00e0ng nhi\u1ec1u carb (d\u00f9 l\u00e0 b\u1ea5t k\u1ef3 lo\u1ea1i carb n\u00e0o) so v\u1edbi c\u00e1c th\u00e0nh ph\u1ea7n kh\u00e1c trong b\u1eefa \u0103n. Th\u00ec c\u0169ng s\u1ebd c\u00e0ng \u1ea3nh h\u01b0\u1edfng \u0111\u01b0\u1eddng huy\u1ebft. \u0110\u00f3 l\u00e0 v\u1ea5n \u0111\u1ec1 m\u00e0 ch\u1ec9 s\u1ed1 t\u1ea3i l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft (Glycemic load) ph\u1ea3n \u00e1nh. B\u1ea1n s\u1ebd th\u1ea5y con s\u1ed1 n\u00e0y \u0111i k\u00e8m v\u1edbi ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft. B\u1ea1n c\u1ee9 ngh\u0129 r\u1eb1ng \u0111\u00f3 l\u00e0 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft c\u1ee7a m\u1ed9t l\u01b0\u1ee3ng nh\u1ea5t \u0111\u1ecbnh c\u1ee7a th\u1ef1c ph\u1ea9m \u0111\u00f3.<\/p>\n<p style=\"text-align: justify\">T\u1ea3i l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft s\u1ebd gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t c\u00f9ng l\u00fac c\u1ea3 s\u1ed1 l\u01b0\u1ee3ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a lo\u1ea1i carb b\u1ea1n \u0103n. Nh\u1ecf h\u01a1n 10 l\u00e0 th\u1ea5p, tr\u00ean 20 l\u00e0 cao.<\/p>\n<p style=\"text-align: justify\">\u0110\u1ec3 m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n c\u00f3 ch\u1ec9 s\u1ed1 t\u1ea3i l\u01b0\u1ee3ng \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p, n\u00ean \u0103n:<\/p>\n<ul style=\"text-align: justify\">\n<li>Nhi\u1ec1u h\u01a1n: ng\u0169 c\u1ed1c nguy\u00ean h\u1ea1t, c\u00e1c lo\u1ea1i h\u1ea1t, c\u00e1c lo\u1ea1i c\u1ee7, tr\u00e1i c\u00e2y, rau kh\u00f4ng c\u00f3 tinh b\u1ed9t, v\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m kh\u00e1c c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p.<\/li>\n<li>\u00cdt h\u01a1n: th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft cao nh\u01b0 khoai t\u00e2y, g\u1ea1o tr\u1eafng, b\u00e1nh m\u00ec tr\u1eafng.<\/li>\n<li>\u00cdt h\u01a1n n\u1eefa: th\u1ef1c ph\u1ea9m ng\u1ecdt nh\u01b0 k\u1eb9o, b\u00e1nh ng\u1ecdt v\u00e0 th\u1ee9c u\u1ed1ng ng\u1ecdt.<\/li>\n<\/ul>\n<p style=\"text-align: justify\">B\u1ea1n v\u1eabn c\u00f3 th\u1ec3 \u0103n th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft cao. Th\u01b0\u1edfng th\u1ee9c v\u1edbi m\u1ed9t l\u01b0\u1ee3ng nh\u1ecf. V\u00e0 c\u1ea7n b\u00f9 l\u1ea1i m\u1ed9t l\u01b0\u1ee3ng l\u1edbn h\u01a1n nh\u1eefng th\u1ef1c ph\u1ea9m c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ea5p v\u00e0 gi\u00e0u dinh d\u01b0\u1ee1ng.<\/p>\n<h2 style=\"text-align: justify\">T\u00e0i li\u1ec7u tham kh\u1ea3o<\/h2>\n<p style=\"text-align: justify\"><a href=\"http:\/\/www.webmd.com\/diabetes\/guide\/glycemic-index-good-versus-bad-carbs\" target=\"_blank\" rel=\"noopener\">http:\/\/www.webmd.com\/diabetes\/guide\/glycemic-index-good-versus-bad-carbs<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft th\u1ef1c ph\u1ea9m s\u1ebd gi\u00fap b\u1ea1n ph\u00e2n bi\u1ec7t carb h\u1ea5p thu ch\u1eadm \u201ccarb t\u1ed1t\u201d v\u00e0 carb h\u1ea5p thu nhanh \u201ccarb x\u1ea5u\u201d.<\/p>\n","protected":false},"author":621,"featured_media":929,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1041,1033,1032,1038],"tags":[708,802,801,803],"series":[204],"coauthors":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - 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