ʻO ka huahelu Glycemic. Hoʻopiha i ka papa ʻaina huahana piha (ma ka māhele)

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He aha ka ʻōlelo kuhikuhi glycemic i kēlā me kēia mea maʻi. ʻO kēia ke kumu e hilinaʻi ai ka poʻe maʻi, e koho i kā lākou ʻai maʻamau i kēlā me kēia lā.
ʻAʻole maʻalahi ka mea e hoʻokō a mālama i kahi hoʻoponopono a me ka ʻai i nā ola holoʻokoʻa i ke ola holoʻokoʻa. He mea hiki ʻole ke hoʻomanaʻo i nā huahana a pau e kū mai ma luna o kā mākou papa ʻaina, akā e ʻai i ka meaʻai me ka ʻole e ʻike pehea e hoʻopilikia ai i nā pae glucose o ke koko - make!

I mea e ʻoluʻolu iā ʻoe, e ka poʻe maʻi maʻi, e hoʻomaʻamaʻa iki i ka mālama mau ʻana i ka meaʻai, hāʻawi mākou i nā papa i hoʻokomo ʻia i nā kūlana meaʻai koʻikoʻi a mākou e hālāwai nei i kēlā me kēia lā. Inā ʻaʻole ʻoe i loaʻa i kekahi mea, e kākau - a e hoʻohui mākou!

No ka maʻalahi o ka hoʻomaopopo, ua mahele mākou i nā huahana i nā ʻāpana:

  • nā mea kanu
  • nā hua a me nā hua;
  • nā huahana cereal a me nā huahana palaoa;
  • nā huahana dairy;
  • iʻa a me ke kai kūʻai;
  • nā huahana ʻai;
  • nāʻaihala, ʻaila, kālai;
  • inu wai
  • kekahi

Ke kū'ē i kēlā me kēia huahana, hiki ke ʻike i kāna ʻike momona GI, ka calorie kūloko, a me ka nui o nā protein, nāʻai a me nā mea kālaiʻai (BJU). ʻO ka kolamu hope o ka huahana huahana ma ka pālima elima, ʻo ka helu 5 ka huahana maikaʻi loa no ka hoʻohana ʻana.

Nā laupala

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Pā kula, basil5493,70,485
Dill15312,50,54,15
ʻOki lau10171,50,22,35
Nā ʻōmole Hou10231,10,23,85
Mau kukama hou20130,60,11,85
Kaaliki lau10481,4

-

10,45
Kīwaha15222,90,325
Asparagus15211,90,13,25
Broccoli102730,445
ʻĀkihi15201,20,13,45
Kāpala kūpaʻa10252

-

4,35
Sauerkraut15171,80,12,25
Kāpoti kikowaena1575239,65
Leihola Cauliflower15291,80,345
Piʻo Brussels15434,8

-

5,95
Leek15332

-

6,55
Paona paʻakai10293,71,71,15
Kālepā ʻala10261,3

-

5,35
ʻŌpala ʻōpala15311,30,35,95
Kahiki30466,5

-

5,25
Kāleka waiʻai35351,30,17,25
Hou i nā pā ʻala407250,212,84
ʻO nā līpī ʻala2512810,30,420,34
Keliʻi ʻala401279,60,50,24
ʻO ka lau ʻala55992,14,87,13
ʻAvilelo Caviar401461,713,35,13
Kapua caviar75831,34,88,13
ʻŌpala ʻia64541,90,110,83
Pōkahu Pane75231,10,14,43
Zucchini i kālai ʻia751041,3610,32
Kālā cauliflower351203105,72
Nā ʻōmaʻomaʻo151251,412,71,32
Kālepa palaoa701234,12,322,52
Nā ʻoliva ʻeleʻele153612,2328,71
Kī ʻia ʻia657520,415,81
Hoʻopala ʻia90922,13,313,71
ʻO nā palu Farani952663,815,1291
Kentang uala951842,89,5221
ʻO nā ʻāpana kākoti855382,237,649,31

Nā huaʻai a me nā hua waina

Inoa huahana

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

ʻUhane20330,90,135
Pūlehu22350,70,26,55
Nā ʻōpalaʻala30390,80,38,35
Nā ʻamala30440,40,49,85
ʻEleau25312

-

4,45
Nā ʻōpala25340,80,46,35
Nā Blueberries43411,10,68,45
Nā Blueberries423410,17,75
ʻUlaʻulaʻula303510,27,35
ʻEleʻeleʻele153810,27,35
Cherry plum25270,2

-

6,45
Lingonberry25430,70,585
ʻApikino20400,90,195
Nā poʻe Kēkē30420,90,19,55
ʻĀlaʻi34420,40,39,55
Nā Papa Koho22430,80,29,65
Nā ʻōpala32320,80,46,35
Nā ʻona35380,90,28,35
Nā ʻona22490,80,510,34
Pāʻālua35520,9

-

11,24
ʻ .leloola35480,90,211,84
Nāui wili45260,5

-

3,84
Kiwi50490,40,211,54
ʻO ka buckthorn kai30520,92,554
Paʻaʻai nani25501,20,410,64
Nāanika40380,80,38,13
Wāwae40410,70,29,13
Persimmon55550,5

-

13,22
Mango55670,50,313,52
Melona60390,6

-

9,12
Nā maiʻa60911,50,1212
Pūleʻa40640,60,2162
Nā pineapples66490,50,211,61
Kalaha72400,70,28,81
Leila652711,8

-

661
Pūnaewele252422,3

-

58,41
Kaʻapo makahiki352573,10,857,91
Nā ʻopopopo maloʻo302405,2

-

551
Nā puka14630620,572,31

ʻO nā huaʻai a me nā huahana palaoa

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Pākuʻi momona30205173,9145
Hoʻokomo ʻai momona soya1529148,9121,75
Bran5119115,13,823,54
Oleʻa oatmeal40305116,2504
Hoʻokomo ʻo Barley ma ka wai221093,10,422,24
ʻOatmeal ma luna o ka wai66491,51,193
ʻO ka umauma waiū501113,6219,83
Kālā i ʻohi ʻia651252,70,7363
Wholemeal pasta381134,70,923,23
ʻAi palaoa402228,61,443,93
Kahi Palapala ʻAno4529111,32,1656,53
Hoʻokomo ʻia "Borodino"452026,81,340,73
ʻO ka ʻaina Buckwheat ma luna o ka wai501535,91,6293
Milk oatmeal601164,85,113,73
Durum palaoa pasta501405,51,1272
ʻO ka umauma waiū6512235,415,32
ʻO ka waiū iʻa ʻaila701012,91,4182
Rye-palaoa palaoa652146,7142,42
Nā helehelena me ke kōkō keke6017010,9136,42
Nā Dumplings60252146,3372
Pūkaha ʻo Millet ma luna o ka wai701344,51,326,11
Hoʻokomo ʻo Rice ma ka wai801072,40,463,51
ʻO nā pancake wai691855,2334,31
ʻO nā kāpena me nā ʻuala6623463,6421
Hoʻokomo pizza602366,613,322,71
Nā Kūʻai Kūʻai Premium802327,60,848,61
Pasta kālā8534412,80,4701
Muesli8035211,313,467,11
Hoʻokomo ʻia me ka palaoa a me ka moa882046,13,736,71
Pīhai me ka ʻeke882894,78,847,81
Kauaku-pu7436011,52741
Kuki kikī8035211,313,467,11
Butter bun882927,54,954,71
ʻĀlio ʻa Piʻi922878,73,1591
Pāka Bagel1032769,11,157,11
Nā ʻōpala ʻana8536040,5801
Nā kāleʻa keʻokeʻo keʻokeʻo1003818,814,454,21
Keʻokeʻo White1363697,47,668,11
Waffles805452,932,661,61
Kuki, keke, popo100520425701

Nā huahana huahana

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Hapa ka waiū273130,24,75
ʻO ka moena hoʻohaʻahaʻa haʻahaʻa30881811,25
Soya waiū30403,81,90,85
Kefir nonfat253030,13,85
Yogurt 1,5% kūlohelohe354751,53,55
Tofu tīhi15738,14,20,65
ʻO ka waiū maoli32603,14,24,84
Kulana 9% momona3018514923
ʻAla hua521055,12,815,73
Brynza

-

26017,920,1

-

2
Kālea Feta5624311212,52
Hāpai ʻaʻa45340723101
ʻOkiʻoki ʻo nā ʻaina keke7022017,41210,61
ʻO ke kupa Suluguni

-

28519,522

-

1
Kūmole i hoʻōla5732320273,81
ʻO nā ʻōpio paʻakikī

-

3602330

-

1
Kāleʻa 10% momona301182,8103,71
Ka momona momona 20% momona562042,8203,21
Kalikimaka702184,211,823,71
ʻO ka waiū waiū me ka kō803297,28,5561

Nā iʻa a me nā kai iʻa

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Kāleka kikine

-

76170,7

-

5
Pāo paʻaleʻa

-

78180,5

-

5
Kāno ʻia

-

8518,71,1

-

5
Pau ka moana2250,90,20,35
Kue hake

-

8616,62,2

-

5
Kahu ʻia

-

8915,53

-

5
Kuanui

-

95201,8

-

5
Kālala ʻia

-

95143

-

5
Tuna ma kona ʻano wai ponoʻī

-

96211

-

5
Sudak

-

9721,31,3

-

5
Laulā

-

10518,22,3

-

5
Kālā ʻia

-

14030,42,2

-

5
ʻO nā lau kamela59720,31,315
Kahu ʻia

-

115194,3

-

4
Pollock roe

-

13128,41,9

-

4
Beluga

-

13123,84

-

4
Herring

-

14015,58,7

-

3
Uahi ʻōpoki

-

11123,30,9

-

3
Uwahi hōkū uala wela

-

16123,27,6

-

3
Fried perch

-

158198,9

-

3
Kāleʻa keke

-

19618,311,6

-

3
Sardine ʻoaʻa ʻia

-

1782010,8

-

3
Kāleʻa kahala

-

21016,315

-

2
ʻUlaʻula caviar

-

26131,613,8

-

2
Kaikahiki maʻa ʻeke ʻili

-

15123,46,4

-

2
Nā ʻoki ʻoki5016812,5616,12
Ukuia mea hemo

-

36317,732,4

-

1
Lāʻau lāʻau lāʻau409454,39,51
Cod ate

-

6134,265,7

-

1
Sardine aila

-

24917,919,7

-

1
Mackerel i ka aila

-

27813,125,1

-

1
Tōki i loko o ka aila

-

28318,323,3

-

1
Kūpī i ka aila

-

36317,432,4

-

1

Nā huahanaʻai

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Ka umauma moʻo moa

-

13729,81,8

-

5
Kahu kalala

-

13427,83,1

-

5
Kohu kalepa

-

19523,710,4

-

4
Hoʻomoʻa ʻia ka pipi momona

-

17525,78,1

-

4
ʻIandrapani ʻia

-

21228,710,8

-

4
Nā keiki hina

-

15626,15,8

-

4
ʻO ka'ōpala pipi palaoa5019922,910,23,94
ʻĀlana pipi leʻa

-

23123,915

-

4
Nāwili pipi

-

12411,78,6

-

3
Omelet4921014152,13
Nā moa moa

-

26231,215,3

-

3
ʻĀpono pipi ʻia

-

28019,922

-

3
Kupaʻi keko

-

29321,922,6

-

3
ʻO ka Beef Stroganoff5620716,613,15,72
ʻO nā ʻoki pipi5026211,719,69,62
Nā Loʻi2826610,4241,61
Palapala ʻia34300122831
Oleol

-

31929,322,4

-

1
Ke Keikihipa

-

3002425

-

1
Pato palaoa

-

40723,234,8

-

1
Piʻa pōkole

-

40717,737,4

-

1

ʻO nā ʻakaʻaka, Oil, kāhua

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Soti saona20122

-

15
Ketchup15902,1

-

14,94
Mustasa351439,912,75,33
Aila Oliva

-

898

-

99,8

-

3
Kūpono ʻaila

-

899

-

99,9

-

3
ʻIliola606210,3672,62
Butteruk517480,482,50,82
Margarine557430,2822,11
ʻO ka momona puaʻa

-

8411,490

-

1

Nā mea inu

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

Me ka wai-carbonated maʻemaʻe

-

-

-

-

-

5
Kāmaʻala ʻāmaika (ʻāpana kalapona)

-

0,1

-

-

-

5
ʻO ka wai momona15181

-

3,54
Ka wai ʻona40281,10,15,83
ʻO ka wai huehue (ʻaole kō)48330,3

-

83
Ka wai ʻona (hoʻokaʻa gula)40440,5

-

9,13
Ka ʻāpana wai (me ke kō kalaiʻa)40540,7

-

12,83
Ka wai paila (ka moa nāʻaina)46530,4

-

13,43
Kāpau hua waina (kōlā honi)4856,40,3

-

13,83
Wehe i ka ʻulaʻula ʻulaʻula loa44680,2

-

0,33
Wehe i ka keʻokeʻo keʻokeʻo44660,1

-

0,62
Kvass3020,80,2

-

52
Kopi kūlohelohe5210,10,1

-

2
Kūpono i ka waiū (kōpele manuahi)40673,23,85,12
ʻIlei i kēlā me kēia pā70540,7

-

12,82
Hoʻohui ka hua60600,8

-

14,22
Waina waina301500,2

-

201
Kūponoʻeleʻele42580,7111,21
Nā meaʻai ʻona7448

-

-

11,71
ʻŪ keke110420,3

-

4,61
Kāho maloʻo46880,2

-

51
Nā Gin a me ka tonic

-

630,2

-

0,21
ʻOhiwa30322

-

-

451
Vodka

-

233

-

-

0,11
Cognac

-

239

-

-

1,51

ʻO kekahi

Inoa inoa

ʻO ka huahelu Glycemic

Kcal

ʻO nā kākela

ʻO nā ʻōpala

Pūleapohola

Hoʻolaha helu huahana

ʻO ka protein o kahi hua hoʻokahi48173,6

-

0,45
Iwa (1 pc)48766,35,20,74
ʻO kahi hua hoʻokahi50592,75,20,31
Nā Walnuts1571015,665,215,22
ʻO Hazelnuts1570616,166,99,92
Nā ʻolemona2564818,657,713,62
ʻO Pistachios15577215010,82
Nā pīpī2061220,945,210,82
Nā hua kanu melemele8572215342
Pahu a Paukahi256002846,715,72
Kalapa453803,433,529,52
Kāleʻeleʻeleʻele225396,235,448,22
Laula903140,8

-

80,32
Nāoa702710,30,370,91
Holo i ka waiū70550534,752,41
Nā Kūleʻa Kāleka70500425691
Halva7052212,729,950,61
Kālepa kāmela80375

-

0,1971
Malelake303060,40,1761
Kālā70374

-

-

99,81
Pūnaewele854802,12077,61
Shawarma i kaʻaila pita (1 pc.)7062824,829641
Hoʻoikaika (1 pc)10348625,826,236,71
Haunu (1 pc)907241736791

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