I mea e ʻike ai i ka nui o ke kō i loko o ka meaʻai, e ʻimi i mua o kēlā me kēia ʻano maʻi mellitus a me nā mea e huki ana me ka momona nui. No ka hoʻomaopopo ʻana i nā meaʻai i ʻai nui i ka kō, a me nā meaʻai i liʻiliʻi i ke kō, e nānā i ka papaʻa glycemic index (GI). Hōʻike kēia hōʻike i ka hopena o kahi huahana a inu paha ma ka glucose o ke koko.
He nui ka poʻe i hoʻoholo i kā lākou ʻae ʻana mai kā lākou papahana meaʻai o ka meaʻai i loaʻa ka nui o ke kō, nā manaʻo like a me nā mākaʻikaʻi ʻana o ka mea kūʻai. Hāʻawi kēia iā ʻoe i ka hoʻohuihui i nā hōʻailona koko koko, ke hoʻolalelale i ke kaumaha nui a hoʻomaikaʻi i ka hana o nā hana kino he nui.
Mālama kēia ʻatikala i kahi papa inoa o nā meaʻai he nui ka nui o ke kō, kahi papa ʻaina o nā meaʻai me ka liʻiliʻi o ka honi, kahi weheweheʻana i ka mākilo glycemic a pehea e hoʻohana ai, he aha ka meaʻai maikaʻi me ka liʻiliʻi o ka haki haʻahaʻa.
Papa Huaʻala huahana Glycemic
Hāʻawi kēia ʻenehana i kahi manaʻo o nā mauʻuola i nā meaʻai. Hiki iā lākou ke wikiwiki a paʻakikī i ka hoʻokaʻawale. ʻO ia ka mau momi hope pono e makemake ʻia - loaʻa iā lākou ka hapa liʻiliʻi o ke kō (glucose) a no ka manawa lōʻihi e hāʻawi i kahi kanaka i kahi ʻinety. ʻAʻole pono ʻo GI o ia mau huahana iʻoi aku ma mua o nā ʻāpana 49. ʻO kahi kīnā me ke ʻano o ia mau huahana e hoʻohaʻahaʻa i ka kao o ka glucose i loko o ke koko, a hoʻoneʻe ʻia ke kūkulu ʻana i kahi maʻi weliweli loa e like me ka maʻi maʻi maʻi maʻi. Hōʻalo ka mea nānā i ka mea pono i ka ʻoʻa a me nā mea inu me ka GI haʻahaʻa.
Kuhi ʻia kahi kuhikuhi o ka glycemic 50 a 69 mau pūʻulu. No nā maʻi maʻi, 'ʻae ʻia kēia meaʻai e like me kahi mea ʻokoʻa a me ka noho ʻana i loko o ka mea i loko o ke ʻano he mea ʻokoʻa loa, ʻaʻohe ma mua o ʻelua pule. ʻO kahi kīʻaha hānaiʻai he nui kahi kikoʻī o 70 mau ʻāpana a ʻoi aʻe paha.
Aia nā mea kūpono i ka hoʻonui ʻana i ka glycemic index - ʻo kēia ka mālama wela a hoʻololi i ka laulau. ʻO ka mea mua e pili ana i nā lau ʻai, ʻo ia hoʻi, nā kāloti a me nā beets. ʻAʻole lākou iʻoi aku i ka 35 mau waihona i ko lākou kikoʻī ma ka puka ʻana, akā ma loko o ke ʻano palaoa a i ʻole i ka palaoa i hōʻea i nā ʻāpana he 85.
Ke hoʻololi nei i ka hoʻokō e hoʻopili i ka hana o nā hua a me nā hua. Ma kēia mea, pāpā ʻia ka hana ʻona a me nā nectars mai lākou. ʻO kaʻoiaʻiʻo ʻo ia me kēia ʻano hana o ka hoʻomaʻemaʻe, nalowale lākou i ka aila, ke kuleana no ka kahe o ke kolamu i loko o ke koko.
E helu i nā huahana i loaʻa ia, a ma ka nui o ke kō e kōkua ai i ka GI, ʻo ia ka:
- ke kumu 0 - 49 mau hui i manaʻo ʻia he haʻahaʻa - he mau huahana kēia me ka haʻahaʻa liʻiliʻi o ke kō;
- ua hōʻike ʻia kahi hōʻailona o 50 - 69 mau ʻanuʻu - hiki ke ʻai ʻia kēia ʻāpana o nā huahana maʻi i kekahi manawa wale nō, akā maikaʻi ke olakino olakino i kēlā me kēia lā;
- kahi hōʻike o nā hui 70 a ma luna aʻe ua manaʻo ʻia he kiʻekiʻe ka nui o ke kō.
Ma muli o kēia, hiki iā mākou ke hopena i nā haʻahaʻa haʻahaʻa glycemic haʻahaʻa e emi loa i ke kō.
Nā huahana huahana
No nā mea hoʻomaka, pono ʻoe e noʻonoʻo i nā meaʻai i kaulana loa i kāu papa o kēlā me kēia lā. ʻO ka wahi mua e noho ʻia e nā ʻuala. Akā, naʻe, i kekahi ʻano (kaʻaina, ʻaliki, kālua ʻia) kona glycemic index he 85 ʻāpana.
ʻO ke kapu, ʻo ia kahi ʻāpana o ke kumu o ke aʻa, ke kuhihewa ʻana. Hoʻohele lākou, ʻoi iki naʻe, ka mālala o ka ʻatikala ma ke ʻano aʻe - e hoʻomoʻi i mua i ka wai anuanu i ka pō nui.
Hoʻopilikia pū ka ʻala a keokeo. Kūleʻa ka nānā ʻana i nā mea kūʻai aku e hoʻopili ai me ka laiki o nā ʻano ʻē aʻe he haʻahaʻa glycemic waiwai. Ua manaʻoʻiʻo ʻia ʻo ka laiki keʻokeʻo ka liʻiliʻi loa.
He aha ke kumukūʻai o GI o ka laiki o nā ʻano like ʻole, i hōʻike ʻia ma lalo nei:
- kaʻa ʻaʻa keʻokeʻo - 85 ʻāpana;
- basmati palaoa - 50 hui;
- brown (brown) ʻohi - 55 mau ʻāpana;
- wild (ʻeleʻele) ʻohi - 50 hui.
Hiki ke kau ʻia ka hilo huna i nā huahana, no ka laʻana, i ka wai inu a me nā wai o ka hana ʻenehana. Hoʻopilikia pololei lākou i ka hoʻomohala ʻana i ka momona a me ka hiki ʻana o nā pathologies o ka pūnaehana endocrine (ka maʻi maʻi).
ʻO ka manaʻo o ke kō nui ma nā huahana palaoa. ʻO nā "hua maikaʻi" e hoʻopiʻi - ka margarine, pata, ka palaoa, ka palaoa palaoa. ʻOiai inā loaʻa iā ʻoe ka maʻi maʻi maʻi maʻi, ma ia mea, ʻaʻohe ʻiʻo o ke kō, loaʻa ke kino i ka fructose, a me ka hoʻonui ʻia ʻana o ka glucose i ke koko.
No ka pane i ka nīnau - he aha nā meaʻai e hoʻokaʻawale ai i ka papaʻaina a i ʻole ka palena iki i ko lākou hoʻohana ʻana, ka papa inoa ma lalo nei. ʻO ka nui o ke kō i loko o nā huahana:
- ʻuala
- keʻokeʻo keʻokeʻo;
- palaoa kā palaoa ʻia o ke kūlana kiʻekiʻe loa;
- inu wai a me nā wai momona;
- saosala, ʻāpala, ʻona;
- nāʻili - nāʻaihue, nā sweets, nā marshmallows, marmalade.
I ka ʻike ʻana i nā meaʻai nā wai he nui ke kō, hiki iā ʻoe ke hoʻomohala kūʻokoʻa i ka ʻoihana pono kūpono.
Nā huaʻai a me nā hua waina
He waiwai nui ke kumukūʻai o nā huaʻai a me nā huaʻai i ka meaʻai. Hoʻomau lākou i ke kino me nā huaora, nā minelala, nā waikawa organik a
ʻO kahi koho o nā hua a me nā huaʻaina me kahi haʻahaʻa haʻahaʻa haʻahaʻa kahi nui. ʻO nā huahana liʻiliʻi loa i kālai ʻia mai kēia māhele. Koi aku ka mālama ʻana i ka mea kūʻai aku e koho i nā hale hilinaʻi wale nō i nā hua a me nā hua. ʻO kēia e mālama i ka launa pū ʻana o ka ʻona holoʻokoʻa.
Ke hoʻokele nei i ka hoʻōla o ka glucose i ke koko, e aʻo ʻia e ʻai i nā hua i ke kakahiaka a i mua o ke aʻo ʻana i nā haʻuki. No laila ua wikiwiki koke ka glucose i ke kino.
I mea e ʻike ai i nā meaʻai i loaʻa ka liʻiliʻi o ke kō, e hōʻike ʻia kahi papa ma lalo nei:
- ʻōpio a me nā pea;
- ʻai;
- ulaula a ʻulaʻula;
- huaʻomōpala a me nā huaʻala;
- Kālepa;
- palaka;
- ʻĀkala
- nā ʻano hua citrus a pau - lime, lemon, ʻona, mandarin, grapefruit;
- ʻApelotikika
- nectarine a me peach.
ʻO ka hapa nui o ka glucose i nā huaʻai a me nā huaʻai:
- melon;
- ʻōpū;
- pulima;
- maiʻa
Loaʻa ka nui o nā kōpanaʻai i loko o kahi nui o nā hua maloʻo - ka maiʻa maloʻo, kohi a me nā lā.
ʻO nā huahana huahana Sugar
ʻO ka haʻahaʻa, ʻo ka meaʻai ʻole-gula nā mea kiʻekiʻe ma nā kōpaʻa ma muli o kā lākou momona momona a me ka protein. No ka mea laʻana, ka glycemic index o ka palaoa turkey he mau ʻāpana, ʻo ia mau waiwai pono no ka moa, pipi a me ka ʻua. ʻO ka waiwai o ke kīleʻa i loko o nā aila ʻaila - ʻoliva, ka lā o ka lā, flaxseed, rapeseed a paukena.
Pono ka mea e hoʻoholo i ka nānā ʻana i kāna kīʻai e ʻike i ka papa inoa o nā huahana ma kahi o ka liʻiliʻi o ke kō.
ʻAʻole hoʻopilikia ka meaʻai like i ka kino o ke kanaka a hoʻomaʻamaʻa i nā hōʻailona he nui (ka glucose i loko o ke koko, ke koko, ke kiʻekiʻe hemoglobin). Hoike ʻia ka manaʻo like ma o ka nānā mea kūʻai aku ʻana.
ʻO nā huahana e loaʻa ana ke kō i loko o ka mea liʻiliʻi liʻiliʻi a ʻole ia:
- aila ʻaila ʻaila;
- moa, moa, lehua, konion;
- keʻokeʻo keʻokeʻo;
- nā huahana paʻahana mai ka kao a me ka waiū bipi - kefir, ʻohi i hoʻomoʻa ʻia i ka waiū, i loko o ka mirala, ʻōmole i kūmole i ka wai, tan, ayran;
- greens - pāhala, kumo, leek, basil, spinach, lettuce;
- nā ʻano āpau āpau - cauliflower, keʻokeʻo, ʻulaʻula, broccoli, Brussels;
- ʻahu ulu - lentils, chickpeas (Turkish pīpī), pīpī;
- wili palaoa;
- popo o kēlā me kēia ʻano - nā ʻoki ʻoki, champignons, pata, chanterelles.
Pono hoʻi e aʻo i ka huahana i hoʻohana ʻia ma kahi mea momona (sweetener). ʻO ka hapa nui i nā ʻoliʻoli ma ka stevia he mea momona maoli. Hana ʻia ia mai ka mauʻu, ʻoi aku ka nui o ka momona ma mua o ka honi ʻona. He koena kiʻekiʻe hoʻi i nā mea kanu, nā hebedoma i nā mea ono aʻe. Kuhi ʻia ʻo Stevia i nā pulu palu (mau lau) a i ke ʻano o nā papa koke.
I ka hopena, pono ke hoʻopili i nā hopena he nui. ʻO ka mea mua, no ka ʻoluʻolu e ana i ke kōkona ʻona i loko o nā mea inu a me nā meaʻai, pono ʻoe e hoʻohana i ka papa inoa o nā meaʻai me ka haʻahaʻa glycemic index a hahai i nā kumu kumu o ke olakino (mai uhaʻi, ʻai liʻiliʻi a ma nā ʻāpana liʻiliʻi).
ʻO ka lua, ʻaʻole ʻoe e "kahakaha ʻia" me nā mea momona, no ka mea, ʻo ke koleke pinepine ia a ʻike pū ka kolesterol maikaʻi ʻole. Ma ka huli ʻana, ʻoi aku ka nui o nā huahana kolesterol e hoʻonāukiuki i ka hoʻokumu ʻana o nā kolamu kolesterol, a ma hope iho ke kahakaha ai o nā kīʻaha koko.
Ke hōʻike nei ka wikiō ma kēia ʻatikala i ka nui o ke kō i loko o nā meaʻai maʻamau.
