Palapala lemea Gehena - he aha ia?
ʻO ka ʻike kiʻi ʻana i ka kuhikuhi glycemic i hana ʻia e Kauka D. Jenkins ma 1981. Ke hoʻohuli ʻia nei ka loaʻa o nā meaʻai like ʻole i ka hopena ʻē aʻe ma ka piʻi ʻana o ke kō o ke kō.
ʻO ka waiwai glycemic waiwai ka mea e hoʻoholo ai i ka helu o ka wāwahi i nā huahana i ke kino o ke kanaka a me ko lākou hoʻololi i ka glucose maʻemaʻe. ʻO ia ka mea maʻamau, no laila ua hoʻohālikelike nā huahana a pau me GI glucose, kahi kaulike ma 100 mau ʻāpana. No laila, ea
He aha ka pili i ka kuhikuhi glycemic
ʻAʻole mau ka huaʻulu glycemic index o ka meaʻai. Aia ia i mea nui:
- ʻO ka hoʻōla a me nā kumu hoʻomohala o nā meaʻai, ka mea maʻamau e hoʻonui pono ai ka glycemic index. No ka laʻana, he kālena huaʻai ka nui o kahi GI o 30 mau ʻāpana, a hoʻolapalapa - 50 pūʻali.
- Ka nui o nā mea i loko o nā kiko o ka huahana o ke unigestible fiber, a me kona ʻona. ʻOi aku ka kiʻekiʻe o ka pakeneka o kēia māhele i ka huahana, hoʻohaʻahaʻa i kāna index glycemic. No ka hoʻohālikelike, ua loaʻa nā GI o ka laiki pākēneka i nā papa he 50, a ua loaʻa hoʻi i kāna mau hoa peeled.
- Kahi ka huahana o ka index glycemic e nā wahi o ka ulu, nā ʻano, nā ʻano huaʻai o nā hua hua a me ko lākou mākaukau.
ʻO ka hoʻohālikelike o ka glycemic a me ka ʻona kalepa - he aha ka ʻokoʻa?
ʻO ka hapa nui o nā kānaka e hilahila i ka manaʻo glycemic index me "kaloli kūloko" huahana. ʻO kēia kahi kūpono nui i ka hoʻomākaukauʻana i ka meaʻai no nā maʻi maʻi maʻi āpau a me nā poʻe makemake e hoʻemi kaumaha. He aha ka manaʻo o kēia mau manaʻo?
Eia nō naʻe, ʻaʻole nā huahana haʻahaʻa haʻahaʻa-haʻahaʻa haʻahaʻa haʻahaʻa glycemic index.
ʻO kēia ka nui o ka ikehu e komo ai i ke kino kanaka. Ke kū ʻole o ka paepae kalepona haʻahaʻa, ʻaʻole hiki ʻole ke hana maʻamau. I ka loaʻaʻana o kahi pilikia o ke kaupaona koʻikoʻi, he mea nui e kāwili i kahi kaulike ma waena o ka hoʻolakoʻana o ka ikehu a me kona neʻe.
No ke aha e hāʻawi ai i nā maʻi maʻi koko i ke koko? Pehea e hoʻoholo ai i kahi hoʻokolokolo koko biochemical a he aha kaʻu e hoʻolohe ai?ʻO kahi glucometer me ka hoʻāʻo ʻana ka mea hōʻike he mea hana o ka manawa hou. Eia kekahi mea ʻokoʻa mai ka glucometer konaneʻa, heluhelu ʻo ia i kēia manawa!
ʻO ka GI a me ka Hoʻōla Holo
Pono ka kamaʻāina me nā glycemic indexing o nā huahana.
ʻO ka huahana GI kiʻekiʻe ka hiki iā ia ke wawahi koke i kahi kūlana o ka glucose i loko o ke kino, no kēlā me kēia, ka nui o ke kō i loko o ke koko e lele koke ai. Pono e hoʻokele ʻia kēia ʻano maʻi e ka poʻe me ka maʻi maʻi maʻi maʻi.
ʻO ka huahana Index Glycemic Low, ma ke kanaka olakino ʻaʻole ia e alakaʻi i kahi pīpī i ke kō koko, a me nā mea maʻi me ka maʻi diabetes ua hoʻonui iki ia.
ʻO nā huahana, ma muli o ka huina o nā kalaiwa e hoʻokaʻawale ana i nā māhele me nā GI kiʻekiʻe, waena a me ka haʻahaʻa.
- ʻO nā meaʻai me ka kiʻekiʻe glycemic index (mai 70 a 100 mau pūʻulu)
pia 110 nā lā 103 ʻuala ʻia 95 kaled kentang 90 kalepoti iʻa ʻia 85 keʻokeʻo keʻokeʻo 85 ʻōpō 83 granola me nā huaʻai a me nā hohi 80 punawai 75 uka, waluku 75 papa ʻāina ʻai palaoa 74 millet 71 uala 70 ʻO Coca-Cola, moemoeā, sprite 70 palaoa palaoa 70 ʻōmole 70 liiikaka 70 keʻokeʻo keʻokeʻo 70 liuliu 70 waiū waiū 70 - ʻO nā huahana me kahi awelika glycemic index (mai 56 a 60 mau pūʻulu)
palaoa palaoa 69 paina 66 ouatmeal koke 66 maiʻa, laumona 65 palaka hua kō, nā mea kanu ʻaiā 65 semolina 65 hīna hua huaʻa 65 berena uliuli 65 palaka 64 pasta me ka kō 64 beetroot 64 ʻu pōpō 63 huaʻuʻu ulu 63 palaoa pūpū palaoa 62 pizza me kaʻaila a me ka waiū 60 keʻokeʻo keʻokeʻo 60 ʻī keʻa ʻōpala 60 keʻa palaoa momona 59 ʻieslio 59 laihi hihiu 57 - Nā huahelu kikoʻī glycemic haʻahaʻa (a hiki i 55 mau wae)
ʻōmaʻomaʻo, hau ʻalani 52 ʻōpua, spaghetti, pasta, berena, pancwheat pancakes 50 oatmeal 49 piʻi ʻōmaʻomaʻo, kēli 48 berena bran 45 wai ʻona, ʻāpopo, hua waina 40 ʻāniʻu keʻokeʻo 40 palaoa palaoa palaoa, palaoa rye 40 ʻanu, maloʻo ʻōpala, kāloti waiʻai 35 hua ʻōpala 32 nāʻaila lau, peach, ʻapena 30 ʻōwawa 28 hua ʻuala, hua ʻōpala 22 ʻeleʻele ʻōlala, pila pipi 22 nā ʻōpala, nā soy pākana, nā līpika pua 22 kalalaʻi ʻeleʻele (70% koko) 22 nā apricots hou 20 huʻakai 20 walnuts 15 huaʻala, ʻōpalaʻōmaʻomaʻo, broccoli, ʻōpala kāpala, ke kāleka, ka ʻoma 10 ʻōpū 10
Ke ola maikaʻi nei Hoʻokomo ka meaʻai GI kiʻekiʻe i kahi pane wikiwiki no ka pancreatic. Hiki iā ia ke pale maʻalahi i ka hoʻonui ʻana i ka kōhi koko i ka nui o ke ʻano.
I ka maʻi maʻi maʻi like ke kūlana like ʻole: hiki ʻole ke kāohi i ka nui o ke kō o ke koko ma muli o nā haunaele o ka huna ʻana o ka nui o ka insulin, no laila ke nānā pinepine ʻia ka glycemia. ʻO kēia kahi e kū aʻe ai ka nīnau no ke koho ʻana i nā huahana no nā maʻi maʻi maʻi.
- ʻO ka maʻi GI kiʻekiʻe a me ke ʻano type 1 ʻano maʻi
- ʻO ka maʻi maʻi GI kiʻekiʻe a me nā Type 2
ʻO nā mea maʻi me ka maʻi diabetes mellitus type 1 e hoʻopau i kahi dosis o ka insulin ma mua o ka hoʻohana ʻana i nā huahana me ka GI kiʻekiʻe, no laila ke piʻi pū ka kiʻekiʻe o ke hōʻike me ka puʻu o ka absorption o ka huahana.
ʻAʻole hiki i kekahi poʻe ke hana i kēia mau ʻōkuhi ʻana ma luna o lākou iho, pono lākou e pale aku i ka hoʻohana ʻana o ia mau huahana. Inā lawa ka lawa o ke kanaka i ke kumuhana a me nā ʻike i nā mea āpau o ka hoʻokele insulin, hiki iā ia ke hoʻohana i nā meaʻai me ka GI kiʻekiʻe me ka akahele.
Hoopuu
- I ka wā e noiʻi ai i nā hōʻola glycemic o nā huahana pilikino, mai hilinaʻi makapō i kā lākou koho. No ka laʻana, ʻo ka kāleʻa kuke me ka GI kiʻekiʻe e ʻoi aku ka olakino ma mua o ke kāleka me ka GI haʻahaʻa, akā me ka momona o ka momona.
- Ke koho ʻana i nā huahana, pono e hoʻohana i ka papa ʻaina hoʻokahi, ʻoiai ka ʻikepili i hōʻike ʻia e nā pūnaewele ʻike like ʻole e nui.
- Hoʻokumu ka huaʻōlelo glycemic i ke ʻano o ke kālai ʻana āu i koho ai a pehea ka lōʻihi i lawe ʻia mai i ka mālama wela. Pono e hoʻokau i kahi rula maʻalahi - ke kahe ʻia nei ka liʻiliʻi me ka huahana, ʻoi aku ka maikaʻi no ke olakino kanaka. ʻO ka mea maʻalahi ka kaila, ʻo ia hoʻi ka mea ola.
