Hoʻokomo ʻia kahi ʻaila meli ole i nā meaʻai momona wale nō, akā i ka mālama ʻana i nā pae glucose koko maʻamau. Mai noʻonoʻo e ka haʻalele ʻana i ka honi wale mai ka meaʻai, ke kaumaha a me ka nui e hoʻomaka ai.
Hoʻokomo ke Sugar i ka loaʻa wikiwiki ma muli o ka mea he kiʻekiʻe glycemic index (GI), ka mea e hōʻike ana i ka nui o ka hoʻemi hōʻemi glucose i loko o ke kino. Eia kekahi, hōʻike kēia kuhikuhi i ka heleʻana o ka glucose i nā huahana ʻē aʻe.
Inā makemake ʻoe e lawe i ke kino i ka hoʻohālikelike a hoʻokumu i nā hana āpau o ke kino, ʻaʻole ʻoe e waiho wale i ka honi, akā nā huahana nō hoʻi me kahi kuhikuhi glycemic kiʻekiʻe. E wehewehe ʻia ka ʻōnaehana olakino no kēia meaʻai ma lalo iho nei, kahi papaʻi kokoke e hōʻike ʻia, a me nā pōmaikaʻi o ka GI no ka hana o nā hana kino āpau a me ke kaua kūpono e kūʻē i ka nui o ke kaumaha.
Kūponoʻai Diet
ʻIke ʻia hiki ke hōʻike ʻia ke kumu nui o ka meaʻai i kona inoa, akā pololei loa naʻe kēia. ʻAe ka meaʻai i ka kō a me nā huahana a pau i loaʻa iā ia - nā manamana, nā palaka mua, nā mea inu, nā waiʻona (nā wai), nā kuala a me nā mea ʻē aʻe.
No ke aha e hāʻawi nui ai ke kō i ka hana i ka paona? ʻO ka mea, he paʻuhū ia, ʻo ia hoʻi, e hānai pono ana i ke kino me ka ikaika, akā e hoʻoili koke ʻia, ʻoi aku ka maikaʻi o nā ʻili momona. ʻO nā kalapona'ōmaʻomaʻo keʻokeʻo, ma kahi ʻē aʻe, ua ʻeli ʻia no ka lōʻihi e ke kino a hāʻawi i kahi manaʻo momona.
Ke haʻalele nei i nā palaka maikaʻi, ʻaʻole pono ke kanaka e hoʻomaikaʻi wale i kona kino, akā e hoʻololi wale i ka mea ʻai maikaʻi.
ʻAe ʻole ka meaʻai i kēlā mau huahana:
- liuliu
- Kāwei
- nā mea ʻala ʻona;
- kaʻaila;
- inu wai;
- inu wai inu haʻahaʻa;
- kīpā;
- pehu;
- waiū hoʻona;
- ʻōmaika ʻono.
No ka hopena ʻoi aku ka wikiwiki wikiwiki, pono ʻoe e hoʻokaʻawale i nā kālaiʻu wikiwiki mai ka papa. ʻO ke koho iā lākou he mea maʻalahi loa - e ka glycemic index (GI).
ʻO ke ʻano o kēia ʻatikala e kūkākūkā ʻia ma lalo nei.
ʻO ke koʻikoʻi o GI no ka poho momona
Hōʻike ke GI i ka helu o ka uhaʻi o nā mea laʻa i loaʻa i ke kino ma hope o ka pau ʻana o kahi huahana. ʻO ka haʻahaʻa o ka hōʻailona, ka liʻiliʻi o ka glucose i ka meaʻai.
Hoʻohui ʻia kahi kōpono-gula kīnā ʻole me kahi koho o nā meaʻai GI e wikiwiki a maikaʻi loa. I nā pule he ʻelua mau, hiki iā ʻoe ke nalowai a hiki i ʻehiku kilokilo. Ma ka manawa like, ʻo kahi kīʻaha i koho pono ʻia e pale i ka hoʻomohala ʻana i ka maʻi diabetes.
Pono e ʻai i nā meaʻai me ka GI haʻahaʻa no ka meaʻai, ʻae ʻia kekahi manawa e hoʻohui i ka meaʻai me ka meaʻai me nā hōʻailona awelika, akā ʻaʻole iʻoi aʻe i ʻekolu manawa i ka pule.
Hoʻolaha māhele GI:
- 0 - 50 PIECES - haʻahaʻa;
- 50 - 69 PIECES - medium;
- ma mua o 70 PIECES - kiʻekiʻe.
Kī ʻia a kalupa, me ka wai ʻala a me ka pasta e haʻalele ʻia mai ka papa ʻaina. Akā ʻaʻole e manaʻo e hoʻolilo ka mea ʻai me kēia meaʻai.
I kēlā me kēia mea, ʻo ka papa inoa o nā huahana i ʻae ʻia i kēlā me kēia māhele e pālahalaha loa ia.
ʻAi ʻole me ka huka
E like me ka mea i hōʻike mua ʻia, ʻaʻole lawa ia wale no ka hoʻokaʻawale i ke kō a me nā huahana i loaʻa i ke kō mai ka papa. He mea nui e koho i nā meaʻai e loaʻa i kahi haʻahaʻa haʻahaʻa o nā kalapona wikiwiki, hāʻawi i ka makemake i ka paʻakikī.
Eia kekahi, pono e mālama i nā waihona kaloria. Hoʻopili kēia i nā nati a me nā hua. He liʻiliʻi nā huina o lākou, akā nui loa i nā calorie. ʻAʻole pono ʻo ka helu o kēlā me kēia lā e 50 mau grama.
Manaʻo ʻia nā nuts he mea kōkua maikaʻi i ka nalowale ʻana o ka paona, no ka mea hiki iā lākou ke hōloi i ka manaʻo o ka pōloli, a, no laila, e hoʻēmi i ka hapa o ka meaʻai. Kūpono ʻia e ʻai i nā huaʻai i hapalua hola ma mua o ka papa ʻaina nui.
ʻOi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai no ka ʻaina kakahiaka mua a i ʻole ʻelua, ʻānela me ke kefir a i ʻole ia ʻōmole i ka ʻono. Pono ʻoe e kuke i ka kīʻaha ma mua o ka hoʻohana ʻana i mea ʻole ka huaʻai a me nā huaʻai i nā mea momona.
Mai nā hua a me nā huaʻai hiki iā ʻoe ke koho i kēia:
- palaka;
- pomeraite;
- pīpī;
- nectarine;
- kekahi ʻōlepa;
- momona cherry;
- Nā ʻōpala
- Kālepa;
- ʻApelotikika
- ʻōpala.
Pono e hoʻokaʻawale nā ʻōmaʻomaʻo hua, no ka mea nalowale lākou i ka aila i ka wā e hoʻoili ai a me ka hoʻohuihui wikiwiki ai ka wikiwiki.
Pono ka lau i nā meaʻai. Ua hoʻomākaukau ʻia nā kākei, nā ʻaoʻao ʻaoʻao paʻakikī a me nā casseroles mai lākou. ʻAʻole pāpā ʻia ka wai Tomato me ka pulima. ʻOi aku ka maikaʻi o ka inu ʻana i ka wai i hana ʻia i ka home, kahi i lawe ʻole ʻia ai ke kō a me nā mea hoʻohui ʻē aʻe i ka wā o ka mālama ʻana.
Mai nā lauʻai āu e koho ai:
- aniani;
- Tomato
- ʻōpala
- nā ʻano āpau āpau - broccoli, cauliflower, keʻokeʻo, ʻulaʻula;
- ʻōpala;
- nā lillill
- mauʻu maloʻo maloʻo;
- asparagus a me nā pāniʻi ʻahuʻula;
- ʻawaʻawa a me nā ʻala;
- ke kaā.
ʻO ka ʻiʻo a me ka iʻa kahi kumu waiwai nui e pono ai ke kino. I ka manawa like, ʻaʻole ia i kau ʻia i nā momona momona. Ua koho ʻia ka ʻiʻo a me nā iʻa i nā momona haʻahaʻa. Hoʻokuʻu ʻia ka ʻili a me nā koena o ka momona mai o lākou aku.
ʻO ke koho kūpono ʻoi aku ka:
- ʻai iʻa;
- puukukuai;
- kakahi;
- nā veal;
- moa ka moa a me ka pipi - lehelehe, lehelehe, ka pūpū;
- hoʻoka;
- pālolo
- hake;
- Kolohala
Hiki ke maʻalahi a ʻoi paha ka waiū wai momona i ka manawa like ʻole i ka pāʻina ʻaina. ʻO ka mea nui, ʻaʻole ia e ʻai i nā huahana momona momona (momona cream, kaʻaila, ʻoni a me ka ayran), me ka honu curd me nā hoʻopiha hua.
ʻAʻole hiki i kekahi poʻe ke noʻonoʻo i kā lākou meaʻai me ka berena ʻole. E pili ana i nā huahana palaoa mai ka palaoa palaoa e poina ʻia. Kūpono - berena rye, nā pastries mai oat, buckwheat a i ʻole ka palaoa wili.
Ke ʻae ʻia nā ʻokoʻa mai ka cereals:
- wili palaoa;
- millet;
- palaoa huluhulu;
- brown;
- ʻahuʻula;
- oatmeal.
Hiki ke hoʻohui ʻia nā hua maloʻo e hiki mai i nā cereals - prunes, nā apricots maloʻo a me nā fiku.
Papa helu waihona
Kuhi ʻia ka papa kuhikuhi hōʻike ʻia e hoʻololi ʻia e like me nā makemake makemake pilikino. ʻO ka mea nui ka pono o ka meaʻai o kēlā me kēia lā - cereals, huamala, huaʻai, ʻai a iʻa a me nā huahana pā.
He mea nui hoʻi ke ʻano o ke olakino. ʻO ia, e ʻai liʻiliʻi, i nā wahi liʻiliʻi, ʻelima a ʻeono mau manawa i ka lā. Pono e mālama ʻia ke kaulike o ka wai - ma ka liʻiliʻi ʻelua mau lita o ka wai i kēlā me kēia lā.
Hiki iā ʻoe ke helu i kāu helu ponoʻī o ke kaila - hoʻokahi milliliter o ka nui o kēlā me kēia calorie eʻai ai. Aia ma lalo iho kahi papa inoa no ka pule.
Pōʻakahi:
- ka ʻaina mua - kahi hua ʻai (hoʻokahi ʻekala, kahi hapa o nā blueberries a me hoʻokahi peach), nāʻauʻau kai me 100 ml o ka ʻōmaʻomaʻo unsweetened;
- ʻaina kakahiaka ʻelua - oatmeal me nā apricots maloʻo, kaʻaila ʻōmaʻomaʻo;
- ʻaina awakea - kākā kuke iʻa, ʻaihoa iʻa ʻia, kalwatiha, kahi ʻāpana o ka berena rye (20 kākā), ʻeleʻele me ka ʻono;
- ʻaina ahiahi - ʻaina kīkahi, hoʻokahi pā;
- kaʻaina mua - ka ʻala ʻaila (kāpala, ka ʻala, ka ʻoma, ka pepa), kāʻai ʻia i loko o ka ʻōlau, ʻōmaʻomaʻo;
- ka lua ʻaina ʻaina he kīʻaha o ryazhenka.
Poalua:
- ka ʻaina mua - ka ʻōpala kākele, kālena lauʻaala;
- ʻaina awakea - ʻaila kākele, kahi ʻāpana o ka berena rye, kaofū me kaʻaila;
- ʻaina awakea - kāloti i ka ʻanuʻu, pea pīpī me ka veal chop, green tea;
- kaʻaina awakea - 200 grama o kekahi hua;
- kaʻaina mua - ka paila i kālua ʻia ma ka uluna huina, keʻa ʻeleʻele me nā hua maloʻo;
- he lua ʻaʻa o ka lua ʻaina.
Pōʻakā:
- ka ʻaina mua - ka ʻīhi ʻaina, 50 mau kuke o nā huaʻala a me kaʻaila ʻaʻala;
- ʻaina lua - ʻehā porridge, ʻele hua manu, ʻīwī a me kahi ʻāpana o ke kalala ʻeleʻele;
- ʻaina awakea - kākāhu hua ʻai, līpila me ka sele, ka momona stewed, kahi hapa o ka palaoa, kaʻaila;
- ʻaina ahiahi - ʻōkō i ka oatmeal, kahi slice roti rye;
- ka ʻaʻa mua - ka ʻeke bīkela, ka ʻāpala kohu, ka palaoa kiki, ka ʻala me ka mea momona, no ka laʻana, ʻo stevia i ka maʻi diabetes ua ʻae ʻia ia he mea ʻono;
- ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.
Poaha:
- ka ʻaina mua - ka huapalaʻi hua i hoʻopau ʻia me ke kefir, kaʻaila kākā;
- ʻaina lua - omelet me nā lau, nā kīla me kaʻaila;
- ʻaina awakea - ʻaila pōpō ʻaʻa, pulupele puluma durum, ʻaila pākapaluma, huila ʻala, ʻā;
- ʻaina ahiahi - ʻaina kīkē, 50 kalā o nā ʻala;
- kaʻaina mua - kāpī ka ʻāpala me ka laiki kīwī, ʻalima pipi ʻala, ʻeleʻele;
- ka lua ʻaina ʻaina he kīʻaha o ka ʻikekōkō ʻole i hoʻopaʻa ʻia.
Pōʻalima
- ka ʻaina mua - curd soufflé, kope me kaʻaila;
- ʻaina kakahiaka ʻelua - oatmeal me nā hua maloʻo, ʻeleʻele ʻeleʻele;
- ʻaina awakea - kākā kuke, ʻaila kīkaha, millet porridge, ʻōmaʻomaʻo me kahi ʻāpana o ka pōkole polū;
- ʻaina ahiahi - ʻōkō i ka oatmeal, kahi slice roti rye;
- ʻaina mua - hua ʻōpala i kāpī ʻia me ka moa moa minced, ʻeleʻele me ka ʻono;
- he lua ʻaʻa o ka lua ʻaina.
Pōʻaono:
- ka ʻaina mua - 200 kalama o kēlā me kēia huaʻa, ʻala me kahi ʻāpana o ke kīnēʻeleʻele;
- ʻaina lua - bale me nā hua pā, ka ipu, ka ʻohu;
- ʻaina awakea - kākahu ʻai kāwele, mau hāʻai i loko o ka tōmato, huila kalala, kahi pīpī o ka berena rye;
- ʻaina ahiahi - ʻaina keke me nā hua maloʻo;
- ʻaina mua - ka ʻala ʻaina, nā kīpē ʻaʻa, kīkī me ka waiū;
- ka lua ʻaina ʻaina he kīʻaha o ka ʻikekōkō ʻole i hoʻopaʻa ʻia.
Lāpule:
- ka ʻaina mua - huele ʻaila, kahi ʻāpana ʻai i ka palaoa rīmi, kofe me kaʻaila;
- kakahiaka lua - omelet me nā lau, nā kī, a me ka marmalade ʻole me ka hilo;
- ʻaina awakea - kākā ʻai iʻa, nā pōpoki iʻa, nā pī, ke kīlani, ʻūlani ʻaila, ʻā
- kaʻaina awakea - 200 grama o kekahi hua;
- ʻaina mua - kāpeti kāpī me ka laiki, ka poloka steamed, kofe me kaʻaila;
- ka lua ʻaina ʻaina keke i hana ʻia me ka ʻōmaʻomaʻo kū ʻole.
ʻO kā ka papa ʻai ʻole me ke kō a me ka meaʻai e loaʻa ai ka palakoka paʻakikī e hāʻawi i ka hopena o ka hoʻolimalima wikiwiki, me ka hoʻihoʻi ʻole ʻana i nā kilokilo i hoʻolei ʻia.
Ke hōʻike nei ke wikiō ma kēia ʻatikala i kekahi mau momona momona laʻa.
