Me ka maʻi diabetes, i ka hoʻoneʻe ʻana i nā ʻaina hypoglycemic a i ʻole hoʻi ka hoʻoulu ʻana i ka insulin, he mea koʻikoʻi o ka mālama i ka meaʻai. Kuhi ka mea nui o ka meaʻai i ka hōʻole ʻia o ka ʻai a me ka ʻai ʻoi aku ka wikiwiki.
ʻO kahi kīʻaha olakino a haʻahaʻa ka momona i ka nui o nā huaora a me nā minela e pono i ka hoʻopalapula o ka ʻai ʻana o ka mea maʻi. Wahi a nā ʻōlelo a ke kauka, pono nā mea maʻi e ʻai i nā mea ʻai, ʻai ʻiʻo, ka iʻa, nā lāʻau a me nā meaʻai maikaʻi. Akā he aha inā inā makemake ka maʻi maʻi i kekahi mea momona a pehea ʻoe e hoʻomaikaʻi ai iā ʻoe iho?
I kekahi manawa, me kahi kaona o ka glycemia, hiki i ka maʻi maʻi keʻai i ka mea ʻono. ʻO ka koho koho maikaʻi loa he hua, e komo pū ai ka keroba, me kahi kuhikuhi glycemic haʻahaʻa. ʻO ka poʻe e kaumaha ana i ke koko koko nui no nā makahiki he mau makahiki ka ʻike i ke ʻano o kēia hōʻailona, a ʻo ka poʻe i loaʻa ke ʻano maʻi me ka maʻi type 2 wale nō e ʻike pono iā ia.
Kekahi Glycemic index: he aha ia?
Palapala wale no ka kalaiwa, i.e. kōpala, hoʻopilikia i nā ʻokoʻa glucose o ke koko. Ua māhelehele ʻia i nā hui like ʻole. ʻO ka mea mua he mau momona nā monosaccharides (maʻalahi), ua hoʻokomo lākou i ka glucose a me ka fructose.
ʻO ka papa inoa ʻelua he disaccharides, kahi e komo ai ka sucrose (kōpili maʻalahi), lactose (waiū waiū), maltose (pia, kvass). Hoʻokomo ʻia nā kākoiū kalapili i ke kō (cereals, palaoa, ʻuala).
Hoʻokomo pū ka hui o nā polysaccharides i nā fiber, aia i loko o:
- nā huahana palaoa;
- nā cereere;
- hua
- nā mea kanu.
ʻO kahi kuhikuhi glycemic kahi hōʻailona e hōʻike i ka wikiwiki o ka kaohiʻana o nā pale i ka glucose. Ke hoʻohana nei ka hope hope loa i ka ikaika. ʻO ka wikiwiki loa ka wāwahi o ke kō, ʻoi aku ka nui o ka GI.
Ua hoʻokomo ʻia kēia waiwai me ka Kauka ʻAmelika ʻo D. Jenix i ka makahiki 1981, ke noiʻi nei i nā huahana me ka pahuhopu e hoʻomohala i kahi papa kuhikuhi no ka poʻe me ka maʻi maʻi.
Ma mua, ua manaʻo ʻia e loaʻa like nā huahana like i ka hopena o ka poʻe. Eia naʻe, ua kū like ka manaʻo o Jenkinson, a ua hōʻike ʻo ia i kēlā me kēia huahana e pili ana i ke kino e pili ana i nā hāpana i loaʻa iā lākou.
No laila, ua hōʻoia ka noiʻi ʻepekema i ka poʻe e ʻai ana i ka ʻōmole, ʻo ia kahi mea ʻono makemake, he hapa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa ma mua o ka poʻe i ʻai i nā pōpiha momona. Ma hope mai, ua aʻo ʻia ka kuhikuhi glycemic a kokoke o nā huahana āpau.
ʻOiai he mea nui ia e hiki ke hōʻike ʻia i nā hōʻailona GI e nā ʻano like ʻole.
- ke kūlike o nā protein, nā ʻono a me ko lākou nānā ʻana;
- ʻano ʻōmole;
- ʻōnaehana hōʻikeʻike huahana;
- ka ʻike o ka momona o ka pili, e hoʻonui ana i ka lōʻihi o ka hoʻoneʻe ʻana o ka meaʻai, e hoʻohiolo ana i ke kō ʻana o ke kō.
He aha ka huaʻōlelo glycemic i manaʻo ʻia he maʻamau?
E aʻo pehea e hoʻomaopopo ai i ka GI, pono ʻoe e hoʻomaopopo i ka hana o ka glucose a me ka insulin i ke kino. ʻO ka Sugar ka ikaika no ke kino a me kekahi meaola i hiki mai me ka meaʻai ma hope i lilo ka glucose i komo i ke kahawai.
Nā pae momona maʻamau mai 3.3 a 55 mmol / L ma kahi ʻōpū ʻole a hiki i 7.8 mmol / L ʻelua mau hola ma hope o ka ʻaina kakahiaka.
Hōʻike ka huaʻōlelo glycemic i ke kiʻekiʻe o ke kōpaʻa koko nui ma hope o kou ʻai ʻana i kekahi mau meaʻai. He mea nui nō hoʻi ia e noʻonoʻo i ka manawa e kū ai ka glycemia.
Ke hōʻiliʻili nei i ka GI, ua lawe ʻia ka glucose i mea e pono ai; ʻo kāna GI kahi 100 unahi. Hoʻololi nā mākaʻikaʻi o nā huahana e like me 0 a 100 mau pūʻulu, i hoʻoholo ʻia e ka wikiwiki o kā lākou assimilation.
I mea e loaʻa ai ka glucose i ke kahe koko e komo i loko o nā loko o ke kino a lilo i ikaika, e pono ai ke komo ʻana o ka hormone kūikawā, insulin. A ʻo ka hoʻohana ʻana i ka meaʻai me ka GI kiʻekiʻe e hāʻawi i ka peke koke a kiʻekiʻe i ke kō i loko o ke kahe koko, ʻo ia ke kumu e hoʻomaka ai ka pancreas i ka synthesize i ka insulin.
Loaʻa i kēia hormon kahi hopena o ka pae o ka glycemia:
- Mālama i ka momona i waiho ʻia a lilo hou i glucose a ma hope o ke komo ʻana i ka koko.
- Hoʻemi i ka glucose i ka hāʻawi ʻana ia i nā uaua no ka ʻai wikiwiki a ma ke waiho ʻana i ke kōpaʻa ma ke ʻano o nā momona momona no ka ʻai inā pono.
ʻO ka poʻe āpau i hōʻike ʻia i ka maʻi diabetes, pono lākou e ʻike i nā huahana āpau i ʻekolu mau pūʻulu - me GI kiʻekiʻe (mai 70 mau pūʻulu), waena - 50-69 a haʻahaʻa - mai 49 a i ʻole ka liʻiliʻi. No laila, i ka hoʻohui ʻana i kahi meaʻai i kēlā me kēia lā, he mea nui ia e hoʻomaopopo i ka kani a me ka ʻae o kēlā me kēia pākahi.
ʻOiai ke kumu ʻole o ka maʻi maʻi i ʻole e ʻōlelo ʻia e ʻai i ka meaʻai me ka GI kiʻekiʻe, loaʻa iā ia kahi mea hoʻokahi - e wikiwiki ka wikiwiki o ka ikehu e neʻe koke aku ma hope o ka pau ʻana o nā hāmeʻa. Eia naʻe, ke hoʻoikaika nei ka meaʻai i ka manawa pokole wale nō.
ʻO nā hoʻololi kūlohelohe loa o ka neʻe o ke kō i loko o ke koko e alakaʻi i ka hoʻomohala ʻana o ka nui o nā ʻōpiopio. Pēlā ka meaʻai me kahi GI ma luna o ke kanahiku e alakaʻi ana i ka hōʻiliʻili o ka ʻōpiopio adipose a me ka māhuahua ma hope. Akā me nā meaʻai haʻahaʻa-GI, e loli nā mea.
ʻO nā kīʻaha me kahi haʻahaʻa glycemic index ua ʻeli ʻia no ka wā lōʻihi, me ka ʻole o ka hoʻonui ʻana i ke kōhi koko. A hua ka pancreas i ka insulin ma ka liʻiliʻi, ʻaʻole ia e ʻae i ka momona o ka subcutaneous e hōʻiliʻili.
Inā hoʻokomo kahi lolo maʻi i nā hua a i ʻole nā lau me ka GI haʻahaʻa ma ka papa kuhikuhi a ho'āʻo e hōʻole i nā meaʻai me kahi GI kiʻekiʻe, ʻaʻole nō ia e kaupaona. ʻO ka lawelawe ʻōnaehana ʻana o ia mea he maikaʻi ka hopena ma ka lipid pae o ke koko a pale i nā ʻano o nā ʻano hoʻohaunaele āpau i ka hana o ka puʻuwai.
ʻO nā mea maikaʻi ʻole ke GI nui ka mea:
- lawa ʻole nā calorie kiko a me ke kumu o ke kai o ka ʻai no ka haʻuki;
- ka paʻakikī o ka kuke ʻana, no ka mea i kēia hui he liʻiliʻi nā meaʻai e hiki ke ʻai maka.
Akā i ke hoʻokumu ʻana i kahi papa no ka maʻi maʻi maʻi, pono e koho i nā huahana me nā GI ʻē aʻe, me ka hāʻawi pu ʻana iā lākou ma ka lā holoʻokoʻa. Eia naʻe, ʻoiai e ʻai ana i nā meaʻai me ka GI haʻahaʻa, komo nā kāpena i ke kino.
No ka hōʻemiʻana i ka nui o ke kō i loko o ke kino, hiki iā ʻoe ke hoʻohana i kekahi mau ʻōlelo hāpai. No laila, ʻoi aku i ke koho ʻana i nā huahana holookoa, ʻaʻole hoʻi haki nā huahana.
Pono ka liʻiliʻi o ka lōʻihi o ka mālama wela, a pono e hoʻopau ʻia nā pelekikena me nā momona a me nā momona. ʻAʻole maikaʻi ke ʻai i ka ʻai o ka palaka i ka hoʻokaʻawale ʻana, no ka laʻana, i ka ahiahi ʻauamo hiki iā ʻoe ke ʻai i ka ʻoki o ka palaoa a pau me ka pīpī.
I ka maʻiʻai, pāpā ʻia ke kō. Hoʻololi pinepine ia e ka fructose - hoʻoili i loaʻa mai nā huaʻai.
Akā ma waho o kēia manakia, aia kekahi mau lā, e laʻa, ka ʻōpala, hiki ke lilo i mea momona a pau a me ka pono.
He aha ka carob a he aha kona glycemic index?
ʻO nā Carob nā huaʻa carob i ʻike ʻia no ko lākou waiwai antidiabetic. Hoʻohana ʻia lākou e ke ʻano o ka mea hoʻoliʻi i ka maʻi maʻi, he mea kaulike piha no ka koko, stevia a me ke kō maʻamau.
I ka hoʻomehana maʻi, carob he maikaʻi i loko o ia ka mea he D-pinitol, e hoʻonui ai i ka pale o ka insulin a hoʻonāukiuki i ke kiʻekiʻe o ka glycemia i ka maʻi diabetes type 2. Aia i loko o nā hua kekahi ʻano o ka puna (fructose, sucrose, glucose), tannins, cellulose, protein, hemicellulose a me nā minamina he nui (ka fosforona, keleawe, barium, manganese, nickel, magnesium, hao) a me nā huaora.
ʻO ka haʻalulu o ka paule o ka pauma he 229 kcal no 100 g. ʻO ka hōʻailona o ka glycemic carob he 40 mau papa.
ʻO kekahi mea maikaʻi aʻe o ka lāʻau carob i ka hana maʻamau ʻaʻole ia e hoʻonāukiuki i nā mea āpau, no laila e hāʻawi pinepine ʻia i nā keiki. Akā ʻoiai ka haʻahaʻa o ka calorie haʻahaʻa, ʻaʻole pono e hoʻokaumaha ʻia, ʻaʻole hiki i kēia mea ʻono, no ka mea, hiki i ka nui nui ke alakaʻi i ke kō o ke kō. No laila, me ka maʻi o ka maʻi maʻi, e ʻae ʻia nā mea ʻala ʻawaʻawa, akā i ka nui wale nō.
Hoʻopili i nā pauku, hoʻohana ʻia ka ʻōpala carob. Hiki iā ʻoe ke ninini i ka wai ʻaole me ka waiū kīkī a i ʻole ka lūlū hua ʻai. A i mea e hoʻomākaukau ai i kahi mea ʻono ʻono, e hui wale i kahi kupa o ka kāmala me ka 200 ml o ka waiū mahana a i ʻole ka wai. I ka ʻono, hoʻohui i kahi vanilla a i ʻole kanamona i ka inu.
Hiki i ka Diabetics ke mālama pono iā lākou iho i kahi inu kīkē ʻona i hana lākou iā lākou iho a kūʻai paha i loko o nā hale kūʻai kūikawā. Hoʻohana ʻia ka pauka i ka palaoa, a laila e loaʻa iā ia kahi pākū maikaʻi ʻoluʻolu a me kahi hoʻōmiʻōmaʻa caramel-nut.
Mai nā pīni carob, hiki iā ʻoe ke hana i nā pōpoki, nā palaka a i ʻole nā mea ʻoluʻolu ʻē me ka ʻole o ke kō. Me ka maʻi maʻamau, e ʻae ʻia nā kalai kalā i kekahi manawa. No ka hoʻomākaukau ʻana e pono ai ʻoe:
- carob (60 g);
- koko moko (100 g);
- waiū momona (50 g);
- nā hāmeʻa hoʻohui (ka niu, kaʻaila, nā kinala, nā hua sesame, nā hua poppy).
Hoʻomoʻa ʻia ka pauma carob bee me ka hoʻohana ʻana i ka sieve. A laila, i loko o ka wai inu, hoʻoheheʻe i ka pata, kahi e ninini ʻia ai ka ʻōpala a me ka waiū waiū.
Pono ka like o ka waʻalilike e like me ke ʻano o ka palaʻai ʻona. A laila, hoʻohui ʻia nā mea ʻala, nā ʻāpana a i ʻole nā hua maloʻi. Hoʻokomo ʻia ka ʻano hopena ma nā ʻano a i ʻole hana ʻia mai loko mai o ka pahu kīkī a waiho ʻia i loko o ka friji a hoʻopaʻa ʻia.
E like me kāu e ʻike ai, hoʻoholo ʻia ka mākuhi glycemic o ka meaʻai e nā ʻano kōpona i loaʻa i loko. ʻO nā mea hoʻohālike, nā huahana e loaʻa i ka glucose ka mea kiʻekiʻe i ka GI kiʻekiʻe.
A nui nā hua a me nā hua i loko o ka fructose i loaʻa ka GI haʻahaʻa. Hoʻopili kekahi me ka blackcurrant (14), plum, cherry, lemon (21), cherry plum (26), apple, sea buckthorn, (29), physalis (14), apricot (19), strawberry (27), prunes a me nā cherries ( 24).
ʻO ka mea loea i ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i nā pono o carob.
