ʻO ka maʻamau, ka waiwai o ka nui o ka glucose i nā huahana ke hoihoi i nā kānaka me ka type 1 a me ke ʻano type type 2 mellitus, me nā mea e makemake e hoʻemi i ka paona. Kuhi ʻia ka kuhi e ka glycemic index (GI). Aia kekahi pākaukau maʻamau, kahi e hāʻawi ʻia ma lalo a māhele ʻia i nā māhele.
Aia nō kekahi huahana a loaʻa ʻole ka glucose i nā mea āpau. Hoʻopili pinepine kēia mau mea i nā meaʻai kiʻekiʻe-calder - lard, ka aila aila. Aia ka ʻai i kēlā me ka cholesterol maikaʻiʻole, kahi e hoʻonāukiuki i ka nānā ʻana o nā kolamu kolala a, ma muli o ke pani ʻia ʻana o nā kīʻaha koko.
Kuhi nei kēia ʻatikala i nā huahana o nā mea kanu a me nā holoholona i loaʻa nā waiwai kiʻekiʻe a me ka haʻahaʻa.
Papa Huaʻala huahana Glycemic
Hōʻike kēia hōʻailona i ka pili ʻana o kekahi mau meaʻai i ka nui o nā glucose glucose i hope o kā lākou ʻai ʻana. ʻO GI o ka glucose, kahi e like me hoʻokahi haneli, ua lawe ʻia ke kumu. Kēia huahana āpau e pili ana i kēia waiwai.
Pono e hāpai i nā huahana hiki ke hoʻonui i ko lākou waiwai ma hope o ka mālama wela a me nā loli i ka laulā. Akā ʻo kēia ka mea ʻokoʻa ma mua o ka lula. ʻO ia mau mea e kū ai nā kāloti kuke a me beets. Hōʻemi ka nui o kēia mau mea kanu i ka ʻai, akā i loko o ka wai i hoʻolapalapa loa ʻia ke ʻano kiʻekiʻe.
ʻO nā waiʻai i hanaʻia mai nā hua a me nā huaʻai me ka haʻahaʻa haʻahaʻa o ka glucose he meaʻokoʻa hoʻi. I ka wā hoʻoiho ʻana, nalowale lākou i ka "fiber", kahi a ke kuleana no ka hoʻokaʻawale a me ke komo ʻana o ka glucose i ke koko.
ʻO nā meaʻaiʻai a me nā mea inu āpau e hāʻule i loko o ʻekolu mau māhele:
- 0 - 50 mau ʻāpana - hoʻemi haʻahaʻa;
- 50 - 69 ʻāpana - ke kumukūʻai pono, ʻona ka meaʻai i ka maʻi maʻi maʻi ʻole a i ʻole ʻia ka poʻe e paʻakikī ana i ke kaumaha;
- mai 70 mau pūʻulu a i luna - nā waiwai koʻikoʻi, nā meaʻai a me nā mea inu me nā hōʻailona like i pāpā ʻia i nā mea maʻi me ka maʻi "momona".
Pono e hoʻomaopopo ʻia pono e hoʻokaʻawale ka poʻe ola maikaʻi i ka meaʻai a me nā mea inu me ka GI kiʻekiʻe mai ka meaʻai, no ka mea, ʻaʻole ia i lawe i ka ʻai o ka maikaʻi no ka kino a ʻaʻole e hoʻomaha i ka pōloli i ka wā lōʻihi.
Nā makepili
ʻO nā cereal kahi kumu waiwai nui loa, hāʻawi lākou i kahi ʻano satiety no ka lōʻihi o ka manawa a kau ʻia me ka ikaika. ʻO kekahi o nā ʻano cereals he mau ala e hoʻopiʻi ai i nā maʻi like ʻole. No ka laʻana, waiwai ka buckwheat i ka hao a ua pai ka hakakā i ka anemia.
ʻO nā kumukūʻai ʻaila - kahi hale mālama hale o nā huaora a me nā mineleka, ua ʻōlelo ʻia e hoʻohana i nā keiki a me nā pākeke. ʻAʻole loaʻa ka nui o nā lako lako i nā huahana meaʻai ʻē aʻe. ʻO ka mea kaumaha, ʻo ka pīpī palaoa, a e like me ka mea i kapa ʻia ʻo ia - mamalyga, he nui nā glucose, ma kahi o 85 ED.
Pono e noʻonoʻo i ka mānoanoa o ka maʻamau o ka porridge, ʻoi aku ka kiʻekiʻe o kāna glycemic index.
ʻO nā huaʻai me kahi liʻiliʻi o ka glucose:
- peʻa pōpō - ke alakaʻi i ka liʻiliʻi liʻiliʻi;
- pololi palaoa
- ʻahuʻula;
- brown (brown) kaohi;
- oatmeal;
- ʻai palaoa.
ʻO nā cereals glucose kiʻekiʻe:
- semolina;
- keʻokeʻo keʻokeʻo;
- porridge;
- millet;
- igana;
- millet.
ʻO Manka i manaʻo ʻia ʻo ka mea ʻeke ʻeke loa. No ka loaʻa iā ia, hoʻohana kahi kaʻina hana hoʻomohala kūikawā, kahi e nalowale ai ka cereal mau waiwai waiwai.
Eia kekahi, he wahi GI kiʻekiʻe kēlā mau pahu pīpī, ma kahi o 75 mau ʻāpana.
Nā laupala
Inā pili pono kekahi kekahi i nā meaʻai kūpono, a laila e pono nā mea kanu i ka hapalua o ka hapa o kēlā me kēia lā. ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka hoʻohana iā lākou hou, akā hiki iā ʻoe ke kuke i nā pāʻai. ʻO ka mea nui ka hoʻāʻo e hōʻoia i ka hōʻoluʻolu o ka mālama wela.
Hiki ke hoʻoweliweli ka ʻāpana o nā kīʻaha me nā mea kanu, heʻuʻuku haʻahaʻa. Hoʻopili kēia i ka: spinach, dill, parsley, oregano, lettuce, cilantro, aniani keʻokeʻo a me ka basil.
ʻO ka papa inoa o nā mea kanu me nā GI kiʻekiʻe he liʻiliʻi, he kalua kālua a me nā ʻili, nā ʻuala, parsnips, paukena a me ka palaoa.
Kūkulu Kūkulu Hoʻololi:
- ʻōpala;
- aniani;
- nā ʻano āpau āpau - cauliflower, broccoli, keʻokeʻo, ʻulaʻula a me nā pua Brussels;
- nā pīpī - pīpī, nā līilima, nā pīni (nā ʻano like ʻole);
- ke kāleka
- kīʻaha;
- ʻōpala
- Tomato
- ʻōpō;
- Pōpiopio, ʻākala, ʻulaʻula a me nā pepa chili.
Mai ia papa inoa he nui o nā mea kanu, hiki iā ʻoe ke hoʻomākaukau i nā kīʻaha olakino e kōkua i ka hoʻohaʻahaʻa i ke koko koko a hōʻemi haʻahaʻa nui i ke kaupaona ʻana.
Nā huaʻai a me nā hua waina
Ke koho nei i nā hua a me nā huaʻai, pono ʻoe e makaʻala nui, no ka mea he nui o lākou e loaʻa i ka nui o ka glucose. Hoʻopili ʻia kēia kānāwai i nā hua maloʻo.
Inā hana nā wai i nā hua me ka huaʻai haʻahaʻa, a laila loaʻa iā GI kiʻekiʻe. ʻO ka nalowale i ka wā o ka hoʻoulu ʻana i ka fiber. ʻO ia ke kuleana no ka kaila a me ka neʻe o ka glucose i loko o ke koko.
ʻO ka papa ʻaina kiʻekiʻe ma ka meaʻai nā huaʻōlelo e like me kēia: melon, watermelon, hua waina, pinea, papaya, a me ka maiʻa.
Nā huaʻai haʻahaʻa a me nā hua pā:
- ʻeleʻele a me nā ʻulaʻula hoʻi;
- palaka;
- huaʻomōpala a me nā huaʻala;
- cherries a me nā huaʻi;
- aprikot, peach, nectarine;
- nā puʻupuʻu o kēlā me kēia ʻano, ka ʻoni o kahi ʻōpala e hoʻoholo ai ʻaʻole i ka loaʻa o ka glucose, akā ʻo ka nui o ka waikawa organik;
- ʻai;
- pea;
- nā huaʻina maikaʻiʻehā o kekahi ʻano - lime, lemon, ʻona, ʻona hua, mandarin, pomelo;
- Kālepa.
Loaʻa i nā lālani a me nā kīlaʻi nā hōʻailona kiʻekiʻe. ʻO GI haʻahaʻa ka: apricots maloʻo, prunes a me nā hua.
ʻAne, ʻai a me ka kai
ʻO ka aneane nā mea ʻai a me nā iʻa a pau i loaʻa i ka glucose. No ka mea laʻana, ʻo ka glycemic index of a turki he mau ʻāpana ʻāpana. Me kahi papaʻai a me ka noho ʻana o ka maʻi diabetes, pono ʻoe e koho i nā momona haʻahaʻa o kēia ʻano huahana.
Pono e nānā ʻia nā ala kūikawā o ka hoʻomehana wela i ʻole ka hoʻonui ʻana o ka ʻaʻī i nā iʻa a me nā iʻa.
Pono e haʻi ʻia ʻaʻole he kolo ka hua manu ma ka glucose, akā aia i loko o ka huaolani he 50 mau ʻāpana. Eia kekahi, he kino kolosolo maikaʻi, ka mea e hoʻopuka ai i nā kolana polakika a ma muli o ke pani ʻia ʻana o nā kīʻaha koko.
Ua ʻae ʻia nā ʻokoʻa:
- wili;
- mahuka;
- i ka umu;
- simmer ma luna o ka wai;
- i kahi pālua lohi, me ka ʻole o ke ʻano o "kaaniani" mode;
- ke kuikahi;
- i loko o ka puʻupuʻu.
ʻO kekahi
Loaʻa i nā momona nā kumalaia kiʻekiʻe, akā haʻahaʻa ka glucose. Hoʻopili kēia i nā ʻano āpau āpau - walnuts, cedar, cashews, hazelnuts, pistachios a me nā pīni. He waiwai nui kēia mau meaʻai i ka meaʻai kūpono. Hiki i nā mea liʻiliʻi wale nō ke hoʻopololi i kāu pōloli i mau hola.
ʻO ka mika a me ka margarine he waiwai awelika o 55 mau waihona. ʻO nā huahana kēia he haʻaleka calorie kiʻekiʻe a loaʻa nā momona trans fous, no laila, ma hope o ke ʻano meaʻai, pono e haʻalele ʻia kēia mau huahana mai ka meaʻai.
He liʻiliʻi ka nui o ka glucose, ʻo ka mayonnaise, a me ka ketchup, akā ʻo ke kiʻekiʻe o kā lākou calorie kiʻekiʻe. Eia naʻe, he meaʻai kolo wale nō ka meli he 12 kcal no 100 mau huahana o ka huahana, kahi GI o 20 mau ʻāpana. ʻO ka mea nui ke koho i kahi huahana i kū pono ʻia - pono ke kala ʻulaʻula a kūʻai ʻia a kūʻai wale ʻia i nā mea i loko o nā aniani. ʻO ke kumukūʻai o kēia pā i hoʻonui ʻia mai 200 rubles.
ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i nā loina o ka nalo ʻana o ke kaumaha ma o nā meaʻai haʻahaʻa haʻahaʻa.
