Ua hoʻomohala ʻia ka pākuʻi glycemic index no ka manawa lōʻihi, akā ua lilo kēia ala o ka ʻai i nā makahiki i hala. Ma lalo o ka glycemic index (GI) pono ʻoe e hoʻomaopopo i kekahi ʻano e hōʻike ai i ke kaʻina o ka wāwahi ʻana i ka meaʻai, kāna hoʻololi i ke kumu nui o ka ikehu.
Aia kahi hiʻohiʻona maopopo - ʻoi aku ka kiʻekiʻe o ka huli ʻana o ka meaʻai, ʻoi aku ka kiʻekiʻe o ka glycemic index. I mea e hoʻokele ai i ke kiʻekiʻe o ke kō koko, pono ia e mākaʻikaʻi i ka nui o nā waihona kālai ma ke ʻano o ke kanaka, ʻoluʻolu maoli kēia no nā poʻe maʻi me ka maʻi maʻi.
I nā huaʻōlelo ʻē aʻe, i mea e pale ai i ka wikiwiki wikiwiki i ka glycemia, pono e ʻai i nā meaʻai me kahi haʻahaʻa glycemic index, no kēia hana i hoʻololi ʻia nā hāmeʻa māmā me nā mea paʻakikī. Inā ʻaʻole, hiki i kekahi kanaka ma hope o kahi manawa pōkole ma hope o kaʻaina awakea ke manaʻo i ka manaʻo ikaika o ka pōloli, i hōʻalo ʻia e ke kahe o ke kōhi koko. Ua kapa ʻia kēia ʻano, ka pōloli wahaheʻe. E liuliu koke ka paʻakai nui i ka momona kino:
- i nā kihi;
- ma ka ʻōpū a me nā ʻōpū.
E hana ana nā ʻōleʻaneʻa paʻakikī i kahi ʻano ʻē loa, no ka hoʻopoina i ke kahuhina ʻana, ʻaʻole lākou e hūnā i nā kūmole i ka glucose o ka glucose. ʻO ka papa ʻaina glycemic indexation kahi hōʻike mua loa no nā poʻe maʻi me ka maʻi type type 1 a me ke ʻano 2.
Ma hea e hoʻomaka ai?
ʻO ka ʻai ʻana ma ka māka glycemic paʻakikī, ʻaʻole maʻalahi ka papaʻaina, maʻalahi ka ʻai, e hoʻohuli wale i kekahi o nā meaʻai maʻamau. Pono nā meaʻai e kākoʻo pono i ka hana pono o ka pancreas.
Ma hope o kekahi manawa, ʻae ʻia e hana i nā hoʻoponopono i ka papa kuhikuhi, akā ʻaʻole loli ka mea maoli. Hoʻomaopopo kekahi mau kauka i ka ʻai ʻana i nā protein hou aʻe, no ka mea ua ʻoi aku ka maikaʻi o ke kino mai loko mai o ia mea, a ʻaʻole ko ka maʻi maʻi i ka pōloli i ka lā. Ua loaʻa kēia hopena i kahi hopena maikaʻi i nā hōʻailona koʻikoʻi a me ka olakino maikaʻi.
He mea maʻamau ia i ka hoʻohui ʻia nā meaʻai a ka protein:
- iʻa
- ʻai manu, manu;
- nā huahana dairy;
- moa moa, hua moa;
- kiniani
- ʻalohi.
Ma ka maʻi mellitus o ka ʻano lua, pono e hoʻemi haʻahaʻa ʻia nā ʻano momona mua i loko o ka momona, nā ʻiʻo a me nā iʻa. I kēia hihia, e mau ka leo a me ka nui o ka ikehu i loko o nā palena maʻamau. No laila ma ka pō ʻaʻole e kū ka kino i ka pōloli, ma mua o ka moe e ʻae ʻia e ʻai i ka 100-150 mau kalama o ka ʻiʻo, inu ʻiwi.
ʻO nā meaʻai me kahi index glycemic kiʻekiʻe he nui nā pono, ma waena o lākou he mea hoʻoikaika o ka ikaika, ma muli o ka piʻi nui o ka ikehu, ka hoʻohaʻahaʻa ʻana i ka momona.
Eia kekahi, aia nā huahana i hemahema ka mea e kaawale aku iā lākou mai ka papa inoa o ka maʻi maʻi, no ka laʻana, hoʻolako ʻia ke kino me nā mea ʻai wale no ka manawa pōkole wale nō, ʻo ka nui o ka momona o ke kino, ke kau momona, a me ka piʻi kiʻekiʻe o ke kō.
ʻO ke koho kūpono o nā huahana
No ka mea ʻo ka glycemic diet he hapa o ke ola o kahi mea maʻi me ka maʻi maʻi, pono e aʻo pehea e helu ai iā GI.
Pono ʻoe e ʻike ʻo ia nō ka hilinaʻi nui o ka glycemic index ma ke ʻano, ke ʻano o ka hana o ka wela wela o ka meaʻai. He mea nui kēia ʻoiaʻiʻo e noʻonoʻo i ka wā e kahakiʻi ai i ka papa maʻi diabetes.
Ua kau ʻia ka hōʻailona kiʻekiʻe loa i ka glucose, kāna waiwai ʻo 100.
Hiki i ka meaʻai me ke kuhikuhi 'āina glycemic:
- haʻahaʻa - nā meaʻai me kahi huaʻōlelo ma lalo o 40;
- waena - mai 40 a 70;
- kiʻekiʻe - ma luna o 70.
Hāʻawi ka meaʻai ma ka glycemic index i kahi ala pilikino a me ka nānā ʻana i ka hoʻoponopono, hiki ke hoʻohui ʻia ke papa e pili ana i nā makemake o ka mea maʻi, kona hiki kālā.
No ka maʻalahi, hāʻawi nā mea lapaʻau i ka hoʻohana ʻana i nā ʻōlelo aʻoaʻo. No laila, ma ka nui o nā kau, hiki iā ʻoe ke ʻai i ka hua:
- nā poʻe kāʻei
- apana
- ʻolaka
- Kālepa.
Hoʻowahāwahā nā hua o nā huahana mai, mai ka kiwi a i nā pineapples, i ka pākaha ʻia e hōʻike ʻia e ʻai ai i nā melons a me nā hua waina.
Hoʻopili ʻia nā mea āpau me nā mea kanu, ʻaʻole i ʻōlelo ʻia ʻo ka palaoa, a me nā wī i kuke, kāloti. Hiki ke ʻai ʻia nā mea ʻai i loko o kekahi mea, akā i loko o ke kumu. Inā makemake kahi kanaka i ka ʻuala, me ka maʻi ʻaʻai ʻoi aku ka maikaʻi e hoʻomoʻa ʻole ʻia me ka patito i overcooked, kālua ʻia. ʻO ka maikaʻi o nā ʻōpala ʻōpio, ua ʻai ʻia ke kō, e hoʻohaʻahaʻa i ka glucose, e loaʻa ka hopena maikaʻi i ka microflora a me ka hana o ka ʻōpū.
ʻAʻole hiki i nā maʻi maʻi ʻaʻai e ʻai i ka laila polu; Pono ke koho ʻia ʻo Macaroni mai ka palaoa durum, ʻai maloʻo iā lākou.
Hoʻokahi haneli haneli huina no ka maʻi ʻaʻai, he ʻaina keʻokeʻo, pono nō ia e haʻalele ʻia, pono ke hana ʻia mai ka palaoa wholemeal.
He aha nā meaʻai?
ʻO ka pahuhopu nui o ka kuhikuhi ʻana i nā meaʻai glycemic no ka maʻi diabetes ka mea e kaupalena ana i nā haʻalulu māmā e hoʻonui i ke kao o ke kō koko.
Ua manaʻo ʻia e ʻai ʻia ka mea maʻi ma nā wahi liʻiliʻi i kēlā me kēia lā he 3-4, pono ia i ka ʻaina kakahiaka, ʻaina awakea, kaʻaina ʻaina a me nā mea momona ma waena o nā papa nui. A he pono kāu e ʻai ai i ka ʻano e like me ke ʻano e like me ke kanaka olakino a hele pū me ka hele maikaʻi.
Kūkā ka meaʻai like e hoʻemi i ka paona me ka ʻole o ke koʻikoʻi no ka mea maʻi maʻi, ma ka awelika, hiki iā ʻoe ke hōʻea i kahi kilokilo o ka momona o ke kino i nā lā 7.
Kahi helu papa me ka haʻahaʻa glycemic pae:
- ʻaina kakahiaka - kahi ipu o ka waiū, oatmeal me nā hua kō, nā kīleʻa;
- ʻaina awakea - kākā kuke, kahi ʻāpana liʻiliʻi o ka papa ʻaina ʻeleʻele, kaʻaila ʻōpala, kekahi mau pāpaʻi;
- ʻaina ʻaina - ka ʻai ʻai wīwī, ka palaoa puluni, ʻaila huaʻai, ʻona haʻahaʻa.
Ma waena o kēia mauʻaina e pono ai ʻoe e ʻai i kahi mea liʻiliʻi, nā mea kanu, ka inu kīʻaha.
Ke hoʻomaʻamaʻa ʻia kahi meaʻai me kahi glycemic index liʻiliʻi e ka maʻi maʻi no ka lilo ʻana o ke kaumaha, pono ʻoe e ʻike e ʻo nā ʻai me ka haʻahaʻa glycemic index paha i loaʻa ka nui o ka momona. No laila, ʻaʻole ʻoe e ʻai i ia mau huahana. ʻAʻole pāpā ʻia ka hoʻohui ʻana i nā meaʻai me ke GI kiʻekiʻe a haʻahaʻa, no ka laʻana, ka ʻōpala a me nā omelet mai huaʻai.
ʻO kekahi ʻōlelo hoʻopuka ʻē aʻe ma mua o ka hana ʻana, lawe ʻia ka ʻai me kahi glycemia awelika a kiʻekiʻe paha, no ka mea, e hoʻomo koke ʻia ia, hoʻokaʻawale i nā sela o ke kino me nā mea e pono ai. Me kēia ala, ua hoʻoulu ʻia ka hana insulin, ua hoʻihoʻi ʻia ka nui, hiki ke hōʻiliʻili i ka glycogen no ka ʻoi mākala.
He mea kūpono ia e mālama pono i ka lōʻihi o ka mālama wela, ʻoi aku ka lōʻihi o ka ʻai ʻana i ka meaʻai, ʻoi aku ka nui o ka glycemia.
ʻOi aku ka maikaʻi o ka hōʻole ʻana i ka lulo liʻiliʻi liʻiliʻi o nā huahana, ka meaʻai i kāwili ʻia he pāpaʻomaʻi glycemic kiʻekiʻe ma mua o ke ʻano holoʻokoʻa.
Nāʻaoʻao haʻahaʻa haʻahaʻa
Aia a nui nā koho no ka papa no ka maʻi maʻi, maʻa aʻe nā hopena ʻoniʻoni i kahi i hoʻohālikelike ai ka glycemic index, a me ka meaʻai ʻole e pono ke kumu o nā kumu kūikawā, ua hoʻomākaukau koke ʻia nā kīʻaha.
ʻAina kakahiaka
No ka ʻaina kakahiaka, hiki iā ʻoe ke kuke i ka oatmeal i ka waiū skim, hoʻohui i kahi liʻiliʻi o nā huaʻa, kahi huaʻōmaʻomaʻo. He maikaʻi maikaʻi e ʻai i ka pīpī kaʻaʻa momona liʻiliʻi a inu iā ia me kaʻaila ʻōmaʻomaʻo me ka honi.
I ke kakahiaka, ua ʻōlelo ʻia e ʻai i nā hua:
- apana
- nā poʻe kāʻei
- mau huawaa.
Pono e hoʻomaopopo ʻia he maikaʻi loa kēia mau papaʻaina no ka kakahiaka kakahiaka kakahiaka nui, akā inā e ala ʻo ka mea maʻi e ala kokoke i ka ʻaina, ʻoi aku ka maikaʻi me ka hoʻomaka ʻana.
ʻAi awakea
Mālama ka meaʻai glycemic i ka hoʻohana ʻana i nā kīʻaha e like me nā mea momona, nā meaʻai i mālama ʻia i ka wela, ka salads, ka hua iʻa ʻia, ʻono.
Hoʻomaka ʻia nā puna mai nā lau ʻai ʻole, ʻaʻohe ʻōlelo loea ma ka ʻenehana hoʻomākaukau. Hiki ke koho ʻia i kou koho, e ʻai i ka ʻai me ka ʻaila palaoa. Hiki ke mākaukau i nā saladi ma ka manaʻo o ka maʻi maʻi, akā e hōʻole ʻoe i ka huehue me ka momona momona o ka momona, mayonnaise a me nā ʻano momona ʻē aʻe.
Maikaʻi e hoʻomaʻamaʻa i kahi decoction o nā peʻa tangerine no ka maʻi mellitus o ka mellitus a i ʻole compote e pili ana i nā huaʻai hou, akā me ka loaʻa ʻole o ke kō. Hoʻomaopopo ʻia ka ʻawa e inu i nā ʻōmaʻomaʻo, ʻeleʻele a i ʻole hoʻi i nā mea lāʻau.
Hiki ke hoʻololi ʻia ka papaʻaina o ka papaʻaina, e kūkulu ʻia no ka hebedoma.
Kai ʻaina
Aia kekahi manaʻo no ka poʻe maʻi maʻi e pili ana i ka papaʻai me ka haʻahaʻa glycemic haʻahaʻa ʻaʻole eʻai ma hope o ka Pōʻalima. He ʻōlelo hoʻopunipuni kēia, ʻaʻole hiki iā ʻoe ke ʻai ma mua o ka hiamoe.
No ka ʻaina awakea, ʻoi ʻia ia e hoʻohana i kālua ʻia, nā mea ʻai i ʻai ʻia (ma muli o kā lākou kaila kalima haʻahaʻa ua hoʻopau ʻia lākou i kēlā me kēia mea), ʻo ka kīleʻa kekela me nā iʻa ʻala ʻia, ka moa keʻokeʻo, ka ʻūpepa, a me ka paʻu palaoa puluma.
ʻO ka papa ʻaina ʻaina e pono ke hoʻohui pū i ka ʻai i nā lau ʻai me ka liʻiliʻi liʻiliʻi o ka ʻona cider apple maoli. Hiki iā ia ke hoʻohui i ka flaxseed raw, sunflower, kahe, nā mea kanu i ka ʻū.
I loko o ke ao, e hoʻohaʻahaʻa i ka pae o ka glycemic index o ka meaʻai. I loko o ka moeʻuhane, ʻaʻole e hoʻopau i ka maʻi maʻi i ka nui, a ʻo ka nui o ke kō e hānai ʻia ai ka nui o ka nui o ke koʻikoʻi o ke kino, hoʻonui i nā hōʻailona o ka maʻi a me ka hoʻomohala ʻana o nā ʻōnaehana.
E like me kāu e ʻike ai, ʻo nā kīʻaha me kahi haʻahaʻa glycemic index ʻaʻole hiki ke hoʻopili wale ʻia no ka maʻi maʻi, akā ʻokoʻa nō hoʻi. ʻO ke kumu nui, ʻo ka hoʻopaʻa pinepine ʻana i ka glucose o ke koko me ka glucometer a hahai ikaika i ka papaʻai i kauoha ʻia (hele mai ka papa GI i ka hoʻopakele).
I ke wikiō ma kēia ʻatikala, kūpono nā ʻōkohu umu moa i kēia meaʻai.
