Kuhi ʻia nā nui i ka nui o ka mālama ʻana i ke kaumaha no ka glycemic index o nā meaʻai (GI). ʻO GI kahi hōʻailona e hōʻike ana i ke ʻano o ka haʻalulu o nā huʻuna mai nā huahana kūikawā.
ʻO ke ʻōnaehana olakino, i kūkulu ʻia ma luna o kēia kānāwai, ke kōkua nei ʻaʻole wale nō i ka lawe nui ʻana, akā pale nō hoʻi i ke kūkulu ʻia ʻana o kahi maʻi weliweli loa e like me ka maʻi maʻi maʻi maʻi, e kū ana i ka lua o ka make ma hope o ke kanesa.
Hoʻololi pū ka ʻāpono i ke koho o nā huahana e like me ke kumu GI e hiki koke ai ke lawe i ke kino i ka mea i makemake ʻia a kūkulu i nā ʻūhā. Ma hope o nā mea āpau, ʻo nā pulupulu paʻakikī e hoʻopiʻi ʻia me ka ikehu no ka manawa lōʻihi a ʻaʻole i kau ʻia i nā kiko momona.
Aia nā huahana me ka GI haʻahaʻa i nā māhele a pau - he mau cereals, nā meaʻai, nā huaʻai, ka ʻai, nā iʻa, ka waiū a me nā huahana paʻakai. Ma lalo iho nei, e noʻonoʻo pono ai i ka hana o nā huʻina i ka metabolic kaʻina o ke kino, kahi papa inoa o nā mea kāʻeiwa me ka GI haʻahaʻa mai ka holoholona a me nā huahana huaʻala e hōʻike ʻia.
ʻO ka manaʻo o nā huahana GI
Hōʻike ka waiwai o ka GI i ka helu o ka piʻi ʻana o ka glucose i loko o ke kino a me kona komo ʻana. No laila, ʻoi aku ka māka kiʻekiʻe, ʻo ka wikiwiki ka mea e hāʻawi ai i kona ikaika i ke kino. ʻOiai he kalaka me kahi haʻahaʻa glycemic index, kapa ʻia lākou i nā kāmeʻa maikaʻi, ke maloʻo pono ʻia, e hōʻoluʻolu i kahi kanaka a hāʻawi i ka ʻona ʻana i ka wā lōʻihi.
Inā hoʻopau kekahi kanaka i ka meaʻai me kahi huaʻōlelo kiʻekiʻe i kēlā me kēia pāʻina, a ma ke manawa pono kēia e alakaʻi i ka hoʻohālikelike ʻana i ka metabolic, ka nui o ke kō koko koko maʻamau a me ka hoʻokumu ʻana i nā nui momona.
Ke hele nei kēia hana ʻole, hoʻomaka ka hoʻomaka ʻana o kahi kanaka i ka pōloli, e ʻai ana i ka ʻai nui. ʻAʻole hiki ke hoʻopili pono ʻia ka ʻōpono komo i ke kino a waiho ʻia i loko o nā pupu momona.
Ua māhele ʻia ka GI i ʻekolu mau māhele, ʻo ia hoʻi:
- 0 - 50 PIECES - haʻahaʻa;
- 50 - 69 PIECES - medium;
- He ʻāpana 70 a ma luna - kiʻekiʻe.
ʻO nā kuhikuhi glycemic haʻahaʻa o nā kalama e kau i nā ʻāpana o nā huahana, kahi e wehewehe ʻia ma lalo nei.
ʻO nā huehue-Māleʻa-Pono kūpono
Inā hoʻoholo ʻoe e ʻai kūpono, a laila pono ke hāʻawi ʻia i nā mea kanu pono, no ka mea ʻoi a hiki i ka hapalua nā meaʻai maʻamau. Mai ka papa inoa o nā mea kanu me ka GI haʻahaʻa, hiki iā ʻoe ke kuke i nā ʻano pāʻai - salads, nā ʻaoʻao ʻaoʻao a me nā casseroles.
He mea kūpono no ka ʻike ʻana i ka mea kanu "hoʻēmi", i ka manawa o ka mālama wela e hoʻonui nui i kāna hōʻailona - ʻo ia nā kalaka. ʻO kona ʻano momona i loko o ka puka maka he 35 mau ʻāpana, akā i loko o nā ʻāpana he 85. Aia nō kekahi kānāwai koʻikoʻi no nā māhele āpau a me nā huaʻai - inā e lawe ʻia ana i ke kūlana o ka palupalu kālai ʻia, e hoʻonui ʻia ka pae ʻana, ʻoiai ʻaʻole koʻikoʻi.
Hoʻohana ʻia ka ʻai ʻana i ka wai kinaki me ka pulima, he GI haʻahaʻa ia. Hoʻohana ʻia e hoʻololi i ka meaʻono o nā pāʻai me nā greens - parsley, dill, basil a me nā mea ʻē aʻe, no ka mea, ʻaʻole o lākou GI iʻoi aku i nā 15 papa.
Nā Kahu GI Hoʻolaha haʻahaʻa:
- ʻōpala;
- ʻōleʻa maloʻo a maloʻo;
- nā ʻano āpau āpau - broccoli, cauliflower, keʻokeʻo, ʻulaʻula;
- aniani;
- ʻawaʻawa a me nā ʻala;
- Tomato
- ʻōpala
- kīʻaha;
- ʻōpō;
- ke kaā.
Hiki ke ʻai ʻia nā ʻōkeke o nā ʻano ʻano like ʻole, ʻaʻole iʻoi aku kā lākou hōʻailona ma mua o 40 PIECES.
Nā hualeʻa GI haʻahaʻa a me nā Berry
He mau hiʻohiʻona nā mea āu e ʻike pono ai i ole e hoʻonui ai i kā GI. ʻAʻole pāpā ʻia i nā wai momona mai nā hua a hiki me ka GI haʻahaʻa loa, no ka mea ua nalowale ka wili i ka wā o ke kaʻina hana. I ka hopena, loaʻa ke kanaka i ka kalaka me ka puʻu glycemic kiʻekiʻe.
Ma keʻano holoʻokoʻa, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai hou, no laila e mālama ʻia ka nui o nā huaora a me nā minela. Pono ka hoʻolālā ʻana o ka meaʻai i ke kakahiaka, i hiki ke ʻōleʻa wikiwiki ka glucose i ke koko.
Hiki iā ʻoe ke hana i nā ʻano momona like mai nā hua a me nā huaʻai - marmalade, ʻele a me nā aniani. Hoʻopili wale wale nō, ʻaʻole starch, akā ua hoʻohui ʻia ka oatmeal i ka jelly. Mai ke koʻokoʻo kahi GI kiʻekiʻe loa, ma kahi o 85 mau ʻāpana.
ʻO nā huaʻai a me nā hua me ka hua haʻahaʻa:
- ʻeleʻele a me nā ʻulaʻula hoʻi;
- pea;
- Nā Blueberries
- Cherryau
- ʻai;
- pomeraite;
- ʻApelotikika
- nectarine;
- nā ʻano hua ono (citrus), ʻōpala, huapona, pomelo, tangerine, ʻona, ka lime;
- huakai
He haʻahaʻa haʻahaʻa loa nā ʻōwili. Mai koho i nā mea waʻa, me ka manaʻoʻiʻo he nui aʻe ka nui o nā mea momona. Kuhi hewa kēia manaʻo. ʻO ka ʻoluʻolu o ka hua e hoʻoholo i ka hapa wale o ka waikawa koena, akā ʻaʻole ka gula.
Ke koho nei i nā kapikole kūpono i ka makemake o ka meaʻai, pono ʻoe e haʻalele i kēia mau hua:
- ʻōpū;
- melon;
- nā apricots kāpili;
- paina
Mai nā hua maloʻo, hiki iā ʻoe ke koho i nā - apricots maloʻo, prunes a me nā hua.
Nā hua susu a me nā huahana waiwai
Pono nā hua momona a me nā kumukūʻai i loko o ka papaʻai o kēlā me kēia lā. Koi ʻia kēia no ka hana maʻamau o ka pēpē gastrointestinal, ka nui o kona mau huaola ponoia. Eia kekahi, ke aniani o ka huahana dairy e hiki ke hoʻopau i ka hapalua o ka intake calcium o kēlā me kēia lā.
Manaʻo ʻia ka waiū kambing ma mua o ka waiū pipi. Loaʻa i ʻelua mauʻai waiu i kahi GI haʻahaʻa. Pono e noʻonoʻo e hoʻolapalapa ʻia ka inu ʻōpio ma mua o ka hoʻohana ʻana. Inā ma hope o ka ʻai ʻana i ka ʻōpū o ka ʻehaʻeha, a laila e kūpono ke hoʻololi i ka hoʻohana ʻana i nā huahana dairy, no ka laʻana, ʻo Ayran a me Tan.
Hoʻomoana maikaʻi ka huahana o ka waiū waiū e ke kino, ʻoiai lākou he haʻahaʻa haʻahaʻa o ka calorie. No laila, ʻoi aku e pili ana i ka ʻai hope loa me nā huahana wai fermina.
ʻO ka wai momona GI a me nā momona waiū:
- waiū o kekahi ʻano - ka pipi āpau a me ke kao, a me ka pipi;
- kuahiwi curd;
- papaki;
- kefir;
- waiū i loko;
- ʻono;
- serum;
- tofu keke.
Mai ka pāʻina ʻaina no ka ʻaina kakahiaka a i ʻole kahi mea ʻai hiki ke hoʻomākaukau iā ʻoe i kahi pā ʻaina māmā - ke kīlea ʻono ʻono.
ʻO nā GI GI low
Pono e kokoke ke koho i nā cereals, no ka mea, he nui ka mākahele. ʻOi aku ka maikaʻi e kuke iā lākou i ka wai a me ka ʻole o ka hoʻohui ʻana i ka pata. GI o pata - 65 mau ʻāpana, ʻoiai he mea kiʻekiʻe loa ia i nā kalori.
ʻO kekahi mea ʻē aʻe paha kahi meaʻaila lāʻau, maikaʻi loa ka aila ʻoliva. He nui nā huaʻai a me nā minuke.
Aia nō kekahi lula - ke kuapoʻo ka cereal, ʻoi aku ka haʻahaʻa o kāna glycemic index. No laila e hoʻokaʻawale ʻia nā kīʻaha ʻaoʻao viscous.
ʻO nā mea kalapona kalapia:
- wili palaoa;
- ʻahuʻula;
- brown;
- palaoa huluhulu;
- oatmeal.
ʻO ka paʻakai keʻokeʻo a me nā palaoa kupa kahi GI kiʻekiʻe, no laila pono ʻoe e haʻalele iā lākou. ʻOiai ʻo ka ʻeke o ka palaoa i loko o ke ʻano type diabetes 2 e aʻo ʻia nō e nā kauka nei, ʻoiai ʻo nā kumu kiʻekiʻe. ʻO kēia no ka kiʻekiʻe nui o nā huaora.
Nā ʻili
ʻO nā ʻano āpau āpau he GI haʻahaʻa, akā nui ke kiʻekiʻe o nā kaloria. Pono ʻoe eʻai i ka niki i ka hapalua hola ma mua o ka ʻai ʻana. E kōkua kēia i ka hōʻemi o ka maʻamau o ka papa nui. Ua wehewehe maʻalahi ʻia ka ʻoiaʻiʻo - nā nīnū i nā cholecystokinin, e hoʻouna ai i ka lolo i kahi kuhi e hoʻonāwī i ke kino.
Hoʻokomo ʻia nā ʻāpana me ka protein, ʻoi aku ka maikaʻi e ʻoi aku ke kino ma mua o ka moa. He momona lākou i ka waikawa amino a me nā vitamona. No laila ʻaʻole e pau kēia huahana i kona waiwai kai, pono ke ʻai maka i nā huaʻai, me ka hoʻopono ʻole ʻia.
ʻOi aku ka maikaʻi e koho i nā nūpepa unpeeled, ʻoiai ma ka lā maka hiki i ka huahana ke hoʻololi i ka ʻono.
Nā Kiʻi GI ʻEkoi:
- kāhea;
- walnut;
- pea pine;
- huʻakai
- hazelnuts.
ʻAʻole pono ʻo ka helu o kēlā me kēia lā e 50 mau grama.
ʻAi, ʻai a me ka iʻa
ʻO ka ʻiʻo a me ka iʻa ke kumu nui o ka protein. Hoʻopako ka iʻa ma ka fosfor, no laila ʻo kona noho ʻana i ka meaʻai hiki i ʻekolu a ʻehā paha mau manawa i ka pule. E koho i ka iʻa a me nā iʻa e kūleʻa, e hoʻoneʻe i ka ʻili a me nā koena o ka momona.
ʻAʻole kuhikuhi ʻia nā papa ʻaina mua ma ka ʻiʻo. ʻO kahi hiki ke loaʻa ka lua. ʻO ia, ma hope o ka hoʻolapalapa mua o ka ʻiʻo, hoʻohuihui ka wai, ʻo nā maʻi āpau a me nā lāʻau lapaʻau ʻē aʻe i loaʻa i loko o ka ʻiʻo i hele me ia. E hoʻouna hou ʻia ka ʻiʻo me ka wai a ua mākaukau ka kīʻaha mua ma luna ona.
I mea e ʻoki ʻole ai nā kīʻaha me nā iʻa a me ka palaoa, pono lākou e hoʻolapalapa, ʻaila ʻia a i ʻole ma ka umu.
ʻO ka ʻai a me ka iʻa GI haʻahaʻa:
- ʻai iʻa;
- kakahi;
- puukukuai;
- pipi;
- momona momona a me ka ʻōlelo;
- pūpū moa;
- hoʻoka;
- pālolo
- hake;
- Kolohala
ʻO ke ʻano maʻamau o kēlā me kēia lā a hiki i ka 200 gram.
Kekahi ai mea ʻai. No laila he 30 mau māhele wale nō ka glycemic index of kahi honu.
Kūpono ʻaila
Aia kahi ʻano like ʻole o ka aila ʻaila. Ma waho o kēlā huahana, he hiki ʻole ke noʻonoʻo pono i ka kuke ʻana i nā papa ʻelua. Kāleʻa GI o nā aila, akā kiʻekiʻe ke kiʻekiʻe o kā lākou caloric.
ʻOi aku ka maikaʻi e koho i ka aila ʻoliva, he alakaʻi i ka manaʻo o nā waiwai waiwai. ʻO ke ʻano maʻamau i kēlā me kēia lā no ke kanaka olakino ʻelua mau kime.
Loaʻa ka aila Olive i kahi nui o nā waihona monounsaturated. Hiki iā lākou ke hōʻemi i ka pae o ka kolesterol "maikaʻi", hoʻomaʻemaʻe i ke koko mai nā paʻahao koko, a hoʻomaikaʻi hou i ke ʻano o ka ʻili.
ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i kaʻaiʻai meaʻai glycemic.
