Aia he kumu ʻelua e koho ai i nā meaʻai no kā lākou glycemic index (GI). ʻO ke kumu mua ʻo ia ka mea āu i kaupaona, ke makemake nei ke kanaka e nalowale i kēlā mau paona keu. ʻO ke kumu kumu ʻelua me ke ʻano maʻi type 2 a me ke ʻano maʻi type 1.
ʻO ka maʻamau, ʻo kaʻai nui i nā meaʻai haʻahaʻa-GI he mea pōmaikaʻi loa. Ma kahi o ka mea momona loa nā huaora a me ka paʻakikī o nā minerala, nā mea laʻa i loaʻa i loko o nā meaʻai e saturate i ke kino me ka ikaika no ka manawa lōʻihi a ʻaʻole i hoʻokumu i nā waihona momona. Eia kekahi, hiki i kēia loina o ka meaʻai ke koho kūpono ʻia.
Ma ka ʻōpiopio type 2, ua papa ʻia kekahi o nā meaʻai, i ka palaoa. Eia nō naʻe, e pili ana i kona kiʻi - popcorn, hoʻopoina pinepine nā kauka i ka mea maʻi i hiki ke ʻai ia a inā he pōmaikaʻi paha ke kino mai kēia huahana a, a i ʻole, e hoʻonāukiuki wale ʻia ka nui o ke kaila koko. E kūkākūkā ʻia ʻo Popcorn i kēia ʻatikala.
ʻO nā pōmaikaʻi o ka popcorn
ʻIke ʻia ʻo ka ʻōpala o kahi waiora a me nā minela. ʻO ke kālai ʻia ʻo kālai ʻia i kapa ʻia he "gula". Aia i mau huaora B he nui, ascorbic acid, retinol, dietary fiber, volatile, potassium and calcium. Hoʻomaopopo kēia ʻano moʻomeheu i kahi antioxidant ikaika e hoʻoneʻe ana i nā huahana o ka hapalua mai ke kino a hoʻohewa i ke kaʻina hana kahiko.
Loaʻa ka nui o nā kānana i ka nui o nā haʻalulu, e pili ana i ka 80 mau grika no 100 100 mau o ka huahana i pau. ʻO kāna mea eʻai nui ai. ʻO ka lawelawe ʻana i ka makana palaoa (mamalyga) e hāʻawi i ka ʻoluʻolu i ka lohi no ka wā lōʻihi a pale i kahi kanaka mai nā kīlohi pōkole. Eia nō naʻe, ke hoka ʻia ana ka popcorn mai ka cereal nei, lilo ia i kiʻekiʻe-calorie loa, me ka hoʻohemo ʻana o ka lepo mai loko aku.
No ka hoʻohana ʻana i kahi huahana kūpono, pono ʻoe e kuke iā ʻoe iho. I ka manawa like, ʻaʻole holo pono nā huahana kūlohelohe. Ua ʻike ka poʻe ʻepekemaʻAmelika i ka hana e hoʻomākaukau ai i ka popcorn i loko o ka microwave, ua hoʻokuʻu ʻia kahi meaʻawaʻe i loko o kāna pale e hiki ai i ka maʻi maʻi o ka pūlū.
Eia naʻe, loaʻa ka huahana pono, e loaʻa ke kino o ke kanaka i nā huaora a me nā minamina:
- retinol;
- Nā huaora B;
- Huaora E
- vitamin;
- pākaukau
- Sodium
- hoʻōla
- polyphenols - nā kūlohelohe kūlohelohe;
- hoʻokahe.
No nā maʻi kanesa 2, pono pono ke loaʻa ka hua i lawa, kahi i hāʻawi ʻia i ke kahe o ka glucose i loko o ke koko, ma hope o ka ʻai ʻana i kahi huahana kūikawā.
I mea e ʻike ai inā nui nā pōmaikaʻi o ka popcorn i ka kino o ka mea maʻi, pono ʻoe e ʻike i kāna GI, e hoʻomaopopo i ka nui o ke kūlohelo o ka glucose i loko o ke koko.
He aha ka ʻōlelo kuhikuhi a glycemic no popcorn?
ʻO nā "palekana" palekana i ʻole o ka ʻai o ka digestible (nalo) ka ʻai ka manaʻo o ka poʻe nona ka pae ʻana a hiki i 49 mau pūʻulu. Hiki iā lākou ke komo i loko o ka pāʻai maʻamau o ke kanaka. ʻO ka meaʻai a me nā mea inu me kahi awelahi kumukūʻai (50-69 mau mea) e ʻae ʻia i ka meaʻai a ʻekolu mau manawa i ka hebedoma, ma nā wahi liʻiliʻi.
Eia kekahi, pono i ka lolo ke kala ʻana, a ma hope o ka ʻai ʻana i ka meaʻai mai kēia ʻāpana, pono ʻoe e uku i ka manawa i ka hana pilikino, no ka mea, ʻoi aku ka wikiwiki o ka hoʻōla ʻana o ke kino i ka glucose. ʻO nā huahana āpau me kahi māka kiʻekiʻe (70 mau ʻāpana a ʻoi paha) loaʻa i nā kaoma me ka digestible maʻalahi, e hoʻonui nui ana i ka kaila o ka glucose i ke koko. I ka manawa like, ʻaʻole lākou e hāʻawi i kekahi i kahi ikehu kūpono.
Ke koho ʻana i nā meaʻai, pono ʻoe e noʻonoʻo i ka ʻōmole kalolo o nā meaʻai. Hiki nō kekahi i kekahi o lākou i ka palena a i ʻole ka haʻahaʻa, akā ua kiʻekiʻe loa ke kiʻi o ka calorie ma muli o nā momona momona. Hoʻopili kēia me ka - lard, nā aila huaʻai, nā nati, nā hua.
Nā ʻōlelo iā Popcorn:
- ka ʻōlelo kikoʻī o ka pelemole ʻo 85 mau ʻāpana;
- nā waihona calorie i kēlā me kēia 100 maule o ka huahana i hoʻopau ʻole me nā hoʻohui hoʻohui 401 kcal;
- 100 kalona o ka popo caramelized i loaʻa i ka 470 kcal.
Mai kēia mea ua kū i ka popcorn i lalo o kahi papa paʻa no ka poʻe maʻi me ka maʻi "momona" ma muli o ka hiki ke hoʻonui wikiwiki i ka ʻike o ka glucose i ke koko.
No kekahi, no ka poʻe e makemake e lilo i ka paona, pono e haʻalele ʻia kēia huahana mai nā meaʻai.
Hoʻopiʻi mai i ka popcorn
ʻO ka mea pōʻino, i nā hale kūʻai a me nā kīʻaha o nā meaʻai wikiwiki ʻaʻole hiki ke ʻike i kahi popcorn kiʻekiʻe. I kēlā mau meaʻai meaʻai, e kūʻai mau ʻia me nā mea ʻai ʻole ʻole i ka meaʻai a i ʻole ke kō kō.
Hiki i ke kōkō waiwai ke hoʻoulu i nā kuʻuna, a me nā mea hoʻohui a me nā mea maikaʻi ʻole e hoʻopilikia i ka ʻōnaehana pale āpau a me ka gastrointestinal tract.
Ma ke kaʻina hana o ka kuke ʻana, hoʻohana ʻia ka aila, kahi mea e hoʻohui ai i nā calorie i kahi huahana kua kiʻekiʻe-calorie.
ʻO nā pōʻino nui loa o ka ʻai ʻana i ka popcorn:
- Hoʻonui ka kiʻekiʻe o ka calorie kiʻekiʻe i ka hopena o ka paona kaumaha;
- hoʻoweliweli ka ʻanuʻu i ka hana o ke aikina;
- ʻoi aku ka momona a me ka paʻakai ka hopena i ka makewai a lohi i ka hoʻokuʻu ʻana i nā kahe mai ke kino.
Ke hoʻolauna wale nei kēia mau mea āpau i nā pōmaikaʻi o ka popcorn.
No laila ʻoi aku ka maikaʻi o kēia leʻaleʻa e ulana me nā huahana hou aku - nā hua maloʻo, nā nati, nā hua.
Nā Hoʻomaʻa Moʻi Endocrinologist
E like me ka mea i hōʻike mua ʻia, koho ʻia nā huahana no ka lāʻauʻai ʻana e like me ka GI a me nā kaloli. Akā naʻe, ʻaʻole ia he pōmaikaʻi mau loa i ka hoʻomaʻamaʻa ʻana i nā mika koko. Hiki iā ʻoe ke ʻai i ka maikaʻi.
No laila, pono ʻoe e pale i ka overeating a me ka pōloli. Inā loaʻa kahi pōkole o kekahi kanaka, akā ma hope o ka manawa pōkole ke makemake ʻia e ʻai, a laila ʻae ʻia ia i loaʻa kahi pōmole. No kēia, kahi salala huamala, 50 mauʻu o nā hua a i ʻole nā lau maloʻo, ʻeli loa ma ka oatmeal me ka meaʻai ʻaina a i ʻole kahi welu i kūpono. Ma keʻano holoʻokoʻa, pono kahi haʻahaʻa o ka haʻahaʻa i nā kalori a loaʻa i kahi mea momona kiʻekiʻe.
Eia kekahi, ʻo nā papa liʻiliʻi i nā mea liʻiliʻi no ka maʻi maʻi maʻi, he kīpī ka meaʻai, mai ka lima a hiki i ʻeono mau lā i ka lā, ʻoi aku ka nui o nā manawa maʻamau. ʻO ka pauna kaloli o kēlā me kēia lā ka kīʻaha a hiki i 2300-2500 kcal. Inā momona nui ka mea maʻi, a laila hoʻemi ʻia ka nui o ka calorie i ka 200 kcal. ʻO ka hapa haʻahaʻa o kēlā me kēia lā no ka wai he ʻelua lita.
ʻO nā kānāwai nui o ka mālamaʻai i nā meaʻai:
- kau kaulike, ka momona haʻahaʻa;
- honi, nā loiloi, nā palaoa mai nā papa palaoa mua mua, mayonnaise, mālama i nā kīʻaha, nā momona momona waiū huaʻai, ʻaila keʻokeʻo, ʻanuʻu, wai, melon, a me nā kīʻaha o ka carbonated ua hoʻoneʻe loa ʻia;
- hoʻopau loa i ka komo ʻana o ka inu wai inu, ʻoiai lākou e hoʻokuʻu ai i ka hoʻokuʻu ʻana o ka glucose a hoʻonāukiuki i ka hoʻomohala ʻana i ke glycemia lohi;
- hoʻokō me ka maʻamau o ke kaulike wai;
- ʻai ʻai i nā mea kanu a me nā holoholona i kēlā me kēia lā;
- ʻelima a ʻeono i ka ʻaina i ka lā;
- mai hoʻohui i ka margarine, ka pata i ka huaʻai;
- no ka palaoa, hoʻomoʻi i ka rye, linseed, amaranth, niu, oat, palaoa weli;
- ma ke ʻano he mea ʻoluʻolu, e hāʻawi nā poʻe endocrinologist i ka hoʻohana ʻana i nā mea momona maoli, no ka laʻana, ka stevia;
- kuke kūpono i ka meaʻai.
Me ka mālama wela maikaʻi, hiki i nā kīʻaha ke loaʻa ka kolesterol maikaʻi ʻole. Hoʻoweliweli ʻia kona hōʻiliʻili ʻana i ke kino o ke kanaka me ka hoʻokumu ʻana i nā palakika kolesterol, ka pani ʻana o nā kīʻaha koko.
ʻAe ʻia e ka wela wela
- wili;
- mahuka;
- kāʻai i ka umu;
- kāwīwī ʻana i kahi pā loiloi o Teflon a grill paha;
- simmer i loko o kahi pāla i ka wai, e hoʻohana ai i ka liʻiliʻi o ka aila.
No laila aia ka mālama ʻana i ka papaʻai no ka maʻi diabetes i ka hoʻokū ʻana i ka pae o ka glucose i ke koko a mālama i ka kūlana maʻamau o nā hana a pau o ke kino.
Akā ʻaʻole kēia wale ke ala e hakakā ai i ka maʻi "aloha". Ke pāʻani nei i nā haʻuki a e huli ana i ka lāʻau lapaʻau kuʻuna, hiki ke hoʻemi i ka maʻi i "no."
Ka uku hōʻemi
ʻO ka mea nui ka mea nui ma hope o kaʻai haʻahaʻa-haʻahaʻa ka hana maʻamau. He mea hewahewa ke manaʻoʻiʻo ua pāpā ʻia lākou i ka maʻi maʻi. ʻO kaʻoiaʻiʻo, i ka wā e hoʻopiʻi nei i ka papa o nā maʻi i nā mea maʻi e hilinaʻi nei i ka insulin, ma mua o ka hoʻomaka ʻana o nā papa, pono e kūkā kekahi endocrinologist.
Pono e hāʻawi ʻia i ka hoʻonaʻauao kino ma ka liʻiliʻi o ʻekolu mau lā i ka hebedoma, ʻo 45 -60 mau minuke ka lōʻihi o hoʻokahi haʻawina. Inā ʻaʻole lawa kāu manawa no nā haʻuki, a laila pono ʻoe e hele i nā huakaʻi lōʻihi ma ka liʻiliʻi loa i kēlā me kēia lā, no ka laʻana, e hōʻole i ka huakaʻi hele a e hele.
Ma mua o nā papa, e hoʻomaopopo pono i kahi kīnohi mālamalama - ka hapa iki o nā nati a me kahi aniani o ke kīʻaha mahana me ka waiū e hoʻopau ai i kou pōloli a hāʻawi i ka hoʻōla. ʻO nā ʻano haʻawina hoʻonaʻauao kino e ʻae ʻia i ka maʻi maʻi:
- ke holo nei
- hākinakina a me Walic hele;
- hili
- ʻĀina yoga
- Hoʻolapa
- Ka ʻoliea
- ʻauʻau.
Inā i hiki i nā mea hiki ke hiki ke mālama i ka pae o ka glucose i ke koko, hiki iā ʻoe ke huli i ke kōkua o nā lāʻau lapaʻau e koho ai. Mai kali wale i nā wikiwiki wikiwiki. ʻO ka meaʻoiaʻiʻo o ke ʻano like me ka hopena kumulative, ʻo ia hoʻi, pono e hōʻiliʻili nā mea hōʻuluʻulu i nā nui i loko o ke kino, a laila ʻike wale ʻia ka hopena therapeutic.
ʻO ka hua ʻōpala o Blueberry i loko o ka diabetes mellitus a me nā pīlani, pāʻai palaoa kohi i ka hoʻemi ʻana i ka hoʻokaʻahaʻa o ke koko i loko o ke koko. Akā mai poina e hōʻino ka pilikino i ka olakino. Ke hoʻoholo nei i kekahi o nā hoʻoholo, pono ʻoe e kamaʻilio me ka endocrinologist ma mua.
ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i ka pōʻino o ka popcorn.
