Hoʻomaopopo ka poʻe Dietitians a me nā maʻi maʻi eʻai nei ka nui o ka meaʻai glycemic index, kahi papa inoa o kahi nui, hoʻonui i ka glucose a alakaʻi i ka momona kaumaha.
ʻO ka huaʻōlelo glycemic, me ka haʻalulu kaloli, he hopena kūpono i nā hana o ke kaupaona ʻana a me ka momona momona. ʻO kahi mea e mahalo ai, ʻo kahi huahana kiʻekiʻe-calorie paha he haʻahaʻa glycemic rate, a me kekahi. No laila, he mea nui e hoʻomaopopo i nā huahana hiki ke hoʻopau ʻia, a ʻoi aku ka maikaʻi e hōʻole.
He aha ka paukū glycemic?
I kēia lā, nā mākeke kūʻai kūloko a me nā pā hale kūʻai i hoihoi i ka nui o nā huahana like ʻole. Akā a hiki i kēia lā, liʻiliʻi kekahi poʻe i pili i ko lākou pono.
ʻIke ʻia e māhelehele ʻia nā huahana a ʻelua mau ʻanoʻano - holoholona a me ka mea kanu kumu. Eia nō naʻe, ua lohe ʻia kēlā me kēia a me ka liʻiliʻi i ka manawa i loko o ko mākou ola e pili ana i ka hoʻohana pono ʻana o nā protein a me nā pōʻino o ka nui o nā mea e hōʻemi ana i ka nui o ka maʻi o ka maʻi, a no nā mea maʻi me ka maʻi maʻi.
ʻO kēlā me kēia huahana e loaʻa ana nā kalapona, hoʻokahi i ke kino o ke kanaka, he ʻokoʻa ka hōʻemi ʻana. ʻO ia ke kumu no ka hoʻohana 'ana i ka glycemic index (GI) e hōʻailona i ka helu o ka haʻalulu o nā huahana i nā mea i hōʻoki ʻia, ke hoʻohālikelike ʻia me ka haʻalulu o ka glucose. Pono e haʻi ʻia ma kona ʻano he glycemic index a he ʻano like ia me nā 100 mau pūʻulu. ʻO nā huahana me kahi kiʻekiʻe glycemic index e emi koke me ka wikiwiki, me ka haʻahaʻa haʻahaʻa no ka manawa lōʻihi.
Ke hoʻokaʻawale nā mea kanu kūpono i ka meaʻai me nā mea pili i ka haʻalulu, nā haʻalulu me nā GI kiʻekiʻe, haʻahaʻa a haʻahaʻa. ʻO nā meaʻai me kahi index glycemic kiʻekiʻe he paʻakikī a hemo paha ka mea momona, a ʻo nā meaʻai me ka haʻahaʻa glycemic index he wikiwiki a he kīmole ʻole paha.
ʻO GI ka māhele o ka wahi o ka kalapona i aʻo ʻia i nā wahi o ka triangle glucose e hōʻike ai i nā huaʻōlelo. E hoʻāliama i kona hoʻohana ʻana, ua hoʻokomo ʻia kahi helu helu helu me ka hoʻokahi haneri unahi (0 - ʻaʻohe ʻaiʻaina, 100 - ka loaʻa ʻana o nā glucose kūpono).
I ka poʻe, e pili ana me ka manaʻo o ka piha piha a i ʻole ka komo ʻana o nā meaʻai kiʻekiʻe, hiki ke hoʻololi i ka GI. ʻO nā mea e hoʻopilikia i ka waiwai o kēia kuhikuhi:
- ʻAno a me ka helu o nā huahana.
- Kaʻai ʻana ka meaʻai.
- ʻAno o ke ʻano.
- ʻO ka ʻae mo ka kuke ʻana.
ʻO ka moʻolelo o ka loaʻa ʻana o ka kuhikuhi glycemic pili me ke kauka Kanada ʻo David Jenkinson. I ka makahiki 1981, ua helu ʻo ia i ka GI a hōʻiliʻili i ka papa inoa o nā huahana nā mea maʻi i loaʻa i ka maʻi maʻi ʻaʻai e ʻae ʻia e lawe. Mai ia manawa, ua nui nā mau ho'āʻo ʻē aʻe i kōkua i ke hoʻokumu ʻana i kahi papahele hou e pili ana i ka ʻōlelo kuʻikahi o ka GI.
ʻO kēia ka mea i paʻi i ka hoʻololi i ke ala i ka maikaʻi o ka pono o ka huahana.
Pehea e pili ai ka GI i ke kino kanaka?
Kuhi ʻia ka hopena o ka paukū glycemic ma ke kino o ke kanaka e ka pae o nā waihona laʻa i loaʻa i ka ʻai. Conventionally, kahi pūʻulu me kahi haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa e loaʻa nā huahana me kahi GI o 10 a 40 mau pūʻulu, me kahi kikoʻī he 40 a 70 mau pūʻulu, a me nā haʻahaʻa kiʻekiʻe ma luna o 70 mau ʻāpana.
Hoʻonui maikaʻi loa nā meaʻai me ka GI kiʻekiʻe i ka kaila o ke kō, ʻo ia hoʻi, ke alakaʻi nei i ka hoʻonui o nā kaʻina metabola. I ka manawa like, ʻo ka insulin (kahi hormone hoʻohaʻahaʻa hē) e kahele iki i ka nui o ka glucose i loko o nā ʻōiwi āpau o ke kino. A ke hopena, hoʻopiʻi kēia i ka nui o nā mea momona a me nā kaʻe o ka ʻōpū. Lawe pinepine kekahi kanaka i ka meaʻai, ka mea e hoʻopilikia maikaʻi i ka paila o nā mea kino a pau. Ma hope o nā mea āpau, ʻo ka insulin he hormone e kōkua ana i ka hōʻiliʻili ʻana o kahi malu o nā momona, kahi mea e pono ai ka nele o ka ikehu i ke kino. I ka hopena, alakaʻi ke ola kino i ka hōʻiliʻili ʻana o nā paona keu. A ʻo ka momona nui he "hoa aloha o ka maʻi maʻi." Hoʻā pinepine pinepine ʻia ke ʻano o ka maʻi inā kaupaʻa ka mea maʻi.
ʻO ka meaʻai me ka GI maʻamau he lawe ʻole i kahi pōpilikia i kahi kanaka. Hoʻokomo pū kekahi pūʻulu i nā huahana he nui e hoʻohana i ka hoʻomākaukau i nā kīʻaha ʻaoʻao, nā aʻa, a me nā kīʻaha koʻikoʻi. ʻO ia kahi kumu o ka ikaika no ke kino kanaka a hoʻoiho iā ia i ka ikehu.
Kūpono wale nā pōmaikaʻi o nā meaʻai me nā glycemic haʻahaʻa. Hoʻopili maikaʻi kahi huaʻōlelo GI haʻahaʻa i ke kino o ke kanaka, me ka wikiwiki e hoʻopiha ʻia ana a hoʻomaikaʻi i nā metabolism. ʻAʻohe mea hoʻohālikelike. ʻO kahi huaʻai a i ʻole lauʻaʻai ʻaʻole i hoʻomaʻamaʻa wale nō i ka pae glycemic haʻahaʻa haʻahaʻa, akā he nui nō naʻe nā huaora, micro-, macrocells a me nā mea waiwai ʻē aʻe. ʻAʻole mākou e poina i kekahi mau huahana me ka haʻahaʻa o GI i mea kiʻekiʻe loa i ka nui o ka kaloli, no laila ke hoʻohana pinepine ʻia nei ko lākou hoʻohana pinepine ʻia ʻana.
He mea nui koʻikoʻi ia e mālama i kahi meaʻai kūpono, nā mea e kōkua i ka hoʻolohi i ka pae metabola a hōʻemi i ka makemake.
E pale aku kēia i ka hoʻomohala ʻana i nā maʻi like ʻole.
Papa Huaʻala - Kālā Papa
No ka hōʻoluʻolu, ua hōʻiliʻili ʻia kahi papaʻaina o nā huahana, i hui pū ʻia e ka waiwai o ka piʻi ʻana o ka maʻi o ka pale.
Ka ʻokoʻa paha nā kumu maoli no ka mea ua ʻikepili ʻia nā ʻike ma nā papa.
I nā kuhikuhi i hāʻawi ʻia i nā papa ke lilo i alakaʻi i ka hoʻomākaukau ʻana i ka meaʻai.
ʻO nā huahana aʻe ua loaʻa i kahi kuhikuhi glycemic kiʻekiʻe:
- 100 - keʻokeʻo keʻokeʻo;
- 95 - nā hua muffin, nā pancakes, nā ʻalī kōna ʻia, nā maiʻa, nā apricots pā.
- 90 - meli, pālākiʻi koke;
- 85 - nā sereal koke, pākiki palaoa, mau ʻala i kalaka a i ʻole nā moʻo kanu kāloti, nā kaloti ma hope o ka mālama wela;
- 80 - Granola me nā palaka a me nā huaʻai;
- 75 - nā kīleʻa momona, nā wai mania, nā melona, ka paukena, ke kōpaʻa palaoa i kuke ʻia i ka waiū;
- 70 - millet, semolina, couscous, keʻokeʻo keʻokeʻo, dumplings, pahu kīkī, paina, kākela huaʻai, ʻōmole waiū, nā iʻa palaoa, nā mea inu ʻono (Coca-Cola, Fanta, Pepsi, etc.)
- 65 - ʻōmaʻomaʻo i loko o ke ʻeke, kaʻaina, kaʻaela, palaoa palaoa, ʻeleʻele i ka ʻai, ʻāpala kēkē, nā pākeke palaka, raisyins, rye roti, marmalade, pasta me ka kō;
- 60 - ka maiʻa, kāwele, ka oatmeal, ka hau iʻa, ka pōpoki makipiki me ka pēpē a me ka kao, mayonnaise, ʻōkuhi laila-lōʻihi;
- 55 - spaghetti, nā pōkole pōkole, ketchup, kēkele kēkē, nā māka waina a me nā hua waina;
- 50 - ʻōwili (ʻōmaʻomaʻo), kīʻai basmati, mango, ʻuala, kīwī ʻuala, ʻono kala, brown brown (brown), ʻonaʻeleʻele, kāwele waipele palapa;
- 45 - niu, palaoa palaoa piha palaoa, ʻōpala;
- 40 - nā ʻenemele maloʻo, prunes, kākoti wai ʻole me ka ʻaila, malo maloʻo, pasta "al dente", prunes;
- 35 - pōpō bale, ka ʻōmato kuala, ka hua kō, ka ʻoma, ka laiki ʻeleʻele, ka ʻeleʻele a me ka melemele melemele, ka pākī keokeo haʻalulu, hua ʻala mā, ka ʻemiso, ka pomegerane, plum, peach, nectarine, ka maoli non-fat yogurt, blueberries, ʻeleʻele polala, ka waiū, ka hua ʻona, lingonberry, blueberry, mandarin;
- 25 - hua ʻoma, ʻeleʻele, kākāniki gula, currant ʻulaʻula, ʻōpala, ka gooseberry, ʻōpala ʻōpala, ʻulaʻula a me ka ʻōmaʻomaʻo, ʻāwili kulu, nā hua pākūkā, ʻōpala;
- 20 - artichoke, soy yogurt, hua ʻōpala;
- 15 - bran, celery, kukama, almonds, broccoli, kāpeti, asparagus, nā ʻōpio, mauʻu, kahe, nā walnuts, nā hazelnuts, zucchini, pistachios, nā nīnati, pesto, leeks, nā kumulāʻau, nā pua Brussel, nā soybeans;
- 10 - ka lettu, avocado;
- 5 - kaʻaila, basil, pāhala, vanillin, oregano.
I mea e hoʻopilikia ʻole i ka metabolism, ʻaʻole hiki iā ʻoe ke hōʻino i ka meaʻai me kahi GI kiʻekiʻe. ʻAe ʻia ia e hoʻopau wale ma hope o nā hana hōʻino.
ʻO GI kiʻekiʻe a haʻahaʻa haʻahaʻa - pono a me nā hōʻino
Ke kuhi hewa hewa kekahi poʻe e pono ke hoʻopau ʻia nā mea kākoi me ka kiʻekiʻe glycemic index. E like me kā lākou ʻōlelo, pono nā mea āpau ma ke pākaukau. No ka laʻana, ʻo ka lawe ʻana i ka meaʻai me kahi index glycemic kiʻekiʻe e pono ma hope o ka hoʻoikaika kino. Pono i nā mea hana wela e nui ai ka ikaika a me ka ikaika. Hoʻokomo ka meaʻai i ka lāʻau kākoholā i ka hoihoi i ka ikehu. I kēlā mau hihia, hopohopo nui ka hopohopo e pili ana i ka pōʻino o nā meaʻai GI kiʻekiʻe.
Eia naʻe, hoʻopau wale ka ʻai i ka glycemic meaʻai, no ka mea e alakaʻi ai i nā hopena pōʻino. ʻO ka kaumaha o ke kino koʻikoʻi a me ke kiʻekiʻe o ka glucose kiʻekiʻe e alakaʻi i ka hoʻolālāʻana i kahi "maʻi ʻala" a me nā ala o ke ʻano o ka maʻi cardiovascular. ʻAʻole ia he mea kupanaha aʻo kēia mau maʻi ke kumu nui o ka make ma ka honua.
ʻO nā huahana me kahi kuhikuhi glycemic haʻahaʻa no ka maʻi maʻi maʻi, a me ka poʻe e mālama pono ana i ko lākou kiʻi, e hoʻomaʻemaʻe pinepine ʻia a hoʻomaʻemaʻe paha. ʻO nā huaʻai a me nā mea kanu ʻē aʻe, aia ka nui o ka momona maoli, i pōmaikaʻi loa. ʻO ka papa inoa o nā huahana e loaʻa ai nā legumes, grains piha a me ka waiū skim.
ʻO ke kumu o kekahi mau meaʻai, ʻo ka hui pū ʻana o nā meaʻai e loaʻa ai ka protein me ka GI haʻahaʻa. Ke nānā nei i kēlā me kēia meaʻai, hiki ke hoʻopau i nā paona hou. A ma kēia, ʻo ia hoʻi, e pale aku i nā kōloli kiʻekiʻe a me ka hoʻomohala ʻana i ka maʻi diabetes.
Nā Palapala liʻiliʻi Pilikino Haole
ʻO nā meaʻai i loko o kēia papaʻai ke loaʻa ka GI haʻahaʻa. Keʻoki nei lākou i ke kino o ke kanaka, e pale i ka hoʻomaka ʻana o ka pōloli. ʻO ka mea i pilikia i ka paona a ʻona paha e hoʻāʻo i kēia meaʻai. E kōkua paha kēia meaʻai i ka hoʻihoʻi ʻana i kona ʻano mua a hoʻomaʻemaʻe paha i ke kō o ke koko.
ʻO ke kumu hoʻohālike ma hope o kahi papa kuhikuhi he kumu no ka poʻe noʻonoʻo nui e pili ana i ka ʻai glycemic haʻahaʻa. Ma keʻano holoʻokoʻa, ʻo 1,500 kcal ka lā o kēlā me kēia lā. ʻO nā meaʻai me kahi haʻahaʻa glycemic index e pono ai i ka papaʻai.
No ka ʻaina kakahiaka, hiki iā ʻoe ke kuke i ka oatmeal ma ka wai ma o ka hoʻohui ʻana i nā loina steamed. Hoʻohana ʻia nō hoʻi e inu i kahi wai o ka waiū skim a ʻai i kekahi ʻōleʻa, ʻoi aku ka maikaʻi o ka ʻōmaʻomaʻo, no ka mea ka liʻiliʻi o ka kō, a me ka haʻahaʻa o ka GI.
Hoʻomaka ʻia ka ʻaila maloʻo no ka ʻaina pāʻina, ua ʻae ʻia e ʻai i ʻelua ʻāpana o ka berena rye me ka ia. Ma hope o kekahi manawa, hiki iā ʻoe keʻai i ka plums.
Ua hoʻomākaukau ʻia ka pasta palaoa Durum no ka ʻaina awakea, a hoʻolapalapa ʻia kahi ʻāpana pipi. Hiki paha iā ʻoe ke hana i kahi mākela o nā kukama hou, mau tamato, nā mea kanu a lawelawe i ka wai maoli maoli momona.
Hōʻike ʻia ia e kī i nā huaʻai a me nā mea kanu i ka lā, e lawe i ka nui o ka wai, ʻo ia hoʻi ka wai, kīmaʻomaʻo me ka honi, a me ka mea hou kūlohelohe.
Hiki iā ʻoe ke hoʻokaʻawale i kāu meaʻai me nā huahana i hōʻike ʻia i ka papa ma ka pūʻulu me kahi haʻahaʻa glycemic index. No laila, hiki i ka nui o 1 kg ke hāʻule i kēlā me kēia pule.
I ka wā e nānā ana i ka meaʻaiʻai kūikawā, pono e poina iā ʻoe e pili ana i ka confectionery, nā huahana semi-hoʻopau, nā pākaukau i hana ʻia, ka pāpaʻi ʻili a me nā meaʻai wikiwiki. Pono ka hāʻawi ʻana i ka mea nui i ka ʻaina piha, kahi āu e pono ai e kuke i ka palaoa, buckwheat a iatmeal paha. Hāʻawi ʻoe i kekahi ʻuala i loko o kekahi ʻano. ʻO ka hoʻokō ʻana i kēia meaʻai e hiki ke hoʻokō i nā hopena maikaʻi maikaʻi, ʻoiai, he nui nā mea pōmaikaʻi:
- I ka papaʻai, hiki iā ʻoe ke haʻalele i nā kīʻaha maʻamau, e hoʻololi ana i kahi koho liʻiliʻi o nā huahana.
- Aia ka emi nui ʻana o ka paona, ʻaʻole ia e lilo i ke kino i ka "wahi kāʻei".
- ʻO ke kumukuai o ia mau meaʻai he haʻahaʻa loa, no ka mea, ʻaʻole pono ia i nā huahana kūikawā.
- ʻAʻole make ka meaʻai i kēlā me kēia a me nā hopena paha.
- Hoʻomau ka ʻai i ke kino, a ma hope o ka ʻaina piha, ʻaʻole ʻoe e like me ka ʻai ʻana.
- He mea maikaʻi kēia meaʻai no nā mea kanu.
I waena o ka poʻe e hahai ana i nā mea ʻai haʻahaʻa glycemic, aia kekahi poʻe e hoʻomaʻamaʻa ana i ka mea ʻaina Kina a me ka ʻai ʻana o Montignac.
ʻO nā meaʻai e hoʻāla ai i ke kō koko koko e makaʻala. E kōkua kēia i ke pale aku i ka nui o ka pōpilikia - nā maʻi luhi koʻikoʻi a i ʻole ka maʻi diabetes mellitus, e pili pono ana i nā ʻāpana āpau i loko o ke kanaka. E mālama pono iā ʻoe iho, pili i kahi papa ʻaina a hoʻomaʻamaʻa i ka maʻi maʻi i ka maʻi maʻi.
E kamaʻilio kekahi loea i ke wikiō ma kēia ʻatikala e pili ana i ka glycemic index of products.
