ʻO kahi kīleʻa e pili ana i ka māhele glycemic o nā meaʻai he mea kūpono loa ia a he nui nā loiloi maikaʻi. Loaʻa iā ia kona mahalo i kahi mahalo i kahi meaʻai hoʻonui nui o nā huahana e hiki iā ʻoe ke hana i kahi papa hana i piha i ka ʻono.
Hoʻohālikelike ka meaʻai GI i nā ʻōlelo kuʻuna i ka meaʻai kūpono. Hiki iā ʻoe ke hōʻemi i ka momona ma luna o nā hebedoma 3-4 e ka 10-12 kg, a ʻaʻohe iki kēia palena. Aia kekahi helu helu helu ma ka Pūnaewele me ia e hiki iā ʻoe ke helu maʻalahi i ka paukū glycemic o kekahi huahana.
Ma lalo nei e noʻonoʻo mākou i ka kumumanaʻo o GI, nā māka no ka koho ʻana i nā meaʻai, kahi papa inoa o nā meaʻai "i pāpā ʻia" a kamaʻilio e pili ana i nā kumuwaiwai o ke olakino ma kēia meaʻai.
ʻO ka huahelu Glycemic
ʻO kahi kuhikuhi glycemic kahi hōʻailona hōʻailonaʻikepili o ka hopena o ka wāwahi o nā kapehu i ka kino kanaka. Loaʻa i kēlā me kēia huahana kona GI. ʻO ka haʻahaʻa, ʻo ka liʻiliʻi o ka meaʻai i nā mea kākeka.
Akā pono e noʻonoʻo kekahi kanaka nalo kaumaha me ke kūlike o ka huahana (e pili ana i nā huaʻai a me nā mea kanu), hiki ke hoʻonui ʻia ka glycemic index. Mai hana i nā mea momona ʻai a hoʻohana i nā kaliki kālai.
ʻAʻole loaʻa kekahi mau meaʻai i ka GI, akā ʻaʻole kēia manaʻo ke hele ma kaʻai. Pono ʻoe e makaʻala i nā calorie kūʻai o ka meaʻai. No laila, ʻo ka lard, nā aila, nā nati a me nā mea loiloi he GI haʻahaʻa, akā kā lākou eʻae i ka calorie e waiho i ka loaʻa ʻana o ia mau huahana i ka meaʻai. I kēia hihia, hiki iā ʻoe ke huakaʻi i ke kōkua o ke helu helu kālā pūnaewele e hōʻike ana i nā ʻōnaehana kaloli o kekahi meaʻai.
Ua mahele ʻia ka paukū glycemic i ʻekolu ʻāpana:
- a i ka 50 PIECES - haʻahaʻa;
- 50 - 70 PIECES - medium;
- ma mua o 70 PIECES - kiʻekiʻe.
Mai kahi kīʻai, pono e hoʻopau loa i nā meaʻai me ke GI kiʻekiʻe.
Kūponoʻai Diet
Maʻalahi loa nā kumu o ka meaʻai - pono ke hoʻokaʻawale ʻia nā meaʻai, ʻo 5-6 mau manawa i ka lā. ʻO ka ʻai hope loa ma kahi o ʻelua mau hola ma mua o ka hiamoe. ʻO ka hoʻokomo o ka wai no kēlā me kēia lā ma kahi o ʻelua mau kahe.
Mahalo i ia ʻano mea hoʻokele kai, ʻaʻole manaʻo kekahi kanaka i ka pōloli, ka mea i hoʻoili ʻia i loko o nā meaolaola he nui. ʻO ka meaʻai maʻamau no nā lā 14 mua he mau meaʻai me ka GI haʻahaʻa, i ke kolu o ka pule hiki iā ʻoe ke hoʻohui i ka meaʻai me kahi GI awelika i ka papa ʻaina, akā ʻaʻole iʻoi aʻe i ʻelua a ʻekolu mau manawa i hoʻokahi pule. E kū pono i kēia mau lula a hiki i ka hopena makemake.
ʻO kaʻai ʻana ma ka lehelehe glycemic wale nō i nā loiloi maikaʻi, ʻelua ma waena o ka nalowale ʻana i ka paona kanaka a me nā mea hoʻoikaika kaiʻai ʻO kēia ma muli o ka palaka kūpono, kahi e ʻona nei ʻaʻole wale ma ka hoʻolilo ʻana, akā i ka hana olakino nō nā hana kino a pau.
Pono ka ʻai i kēlā me kēia lā:
- hua
- nā mea kanu
- nā cereere;
- ʻai a iʻa paha;
- nā huahana pālolo
Ke hoʻokau nei i kēlā me kēia meaʻai, ke lilo nei ke kanaka i ka momona wale nō, akā ke loaʻa mai ka hopena maikaʻi i ke kino holoʻokoʻa.
Nā huahana
A pau ka momona, ʻike pinepine mākou i ka pōloli. Me kahi kīʻaha glycemic indexing, ʻaʻole ʻike ke kanaka i kekahi mea leʻaleʻa, ʻoiai ke kī nui ka lilo ʻana o ka paona i ʻai ʻia ʻelima mau lā i kahi lā.
E poina e pili ana i ke helu ʻana o nā kaloli i ʻai ʻia. I kēia hihia, e kōkua kahi helu helu. Inā ʻoe e koho i nā meaʻai me ka GI haʻahaʻa, aneane nā mea āpau e liʻiliʻi kahi loea liʻiliʻi, me kaʻole o nā hua, nā ʻala, nā ʻiʻo momona a me ka iʻa.
Pono nā hua o ka huaʻai i ka ʻai kakahiaka i mea e hoʻoponopono koke ʻia ka glucose e loaʻa ai iā lākou e ke kino. E hoʻopau ʻia kēia i ka hana kino, i ka ʻina i ka hapa mua o ka lā.
ʻO ka papa inoa o nā hua GI haʻahaʻa: nui loa ia:
- kekahi ʻōlepa;
- ʻai;
- pea;
- ʻApelotikika
- Kālepa;
- Nā ʻōpala
- nā ʻano citrus a pau;
- pulima;
- palaka;
- ʻeleʻele a me nā ʻulaʻula hoʻi.
Pono nā mea kanu i loko o ka meaʻai o kēlā me kēia lā a noho a me ka hapalua o ka papa holoʻokoʻa o kēlā me kēia lā. ʻO nā huina, nā papa aʻoaʻo mua a me nā ʻāpana ʻaoʻao paʻakikī e hoʻomākaukau ʻia mai lākou. Nā laupala me GI a hiki i ka 50 PIEVES:
- ʻōpala;
- aniani;
- nā ʻano āpau;
- ke kāleka
- Tomato
- ʻōpala
- ʻōpō;
- pepa - ʻōmaʻomaʻo, ʻulaʻula, momona;
- puaʻa (ʻaʻole i kēkē);
- zucchini.
Pono ka ʻuala a me ka ʻōpala i hānai ʻia i ka meaʻai, no ka mea, ʻo kā GI ma waena o 85 PIECES. Akā aia nā kālena hou i kahi hōʻailona o nā hana 35 wale nō.
Pono e hoʻokokoke pono ke koho o nā mea ʻai, no ka mea he nui loa i loko o nā kaloli a he GI kiʻekiʻe a me ke kiʻekiʻe, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi calorie calculator. Ua ʻae ʻia nā ʻokoʻa:
- brown (brown) kaohi;
- wili palaoa;
- ʻahuʻula;
- palaoa huluhulu;
- oatmeal.
I nā cereals a pau, ʻo ka mea liʻiliʻi loa o ka GI i loko o ka palaoa pīpī he 22 mau ʻāpana. I ka manawa like, momona ia i nā huaora a me nā minerala. Pono e kuke ʻia nā ʻano mea ʻai i ka wai, me ka ʻole ʻole o ka pata. Hiki ke hoʻololi i kahi mea liʻiliʻi o nā lau lāʻau.
ʻO ka ʻiʻo a me nā iʻa kahi waiwai nui, maʻalahi e hoʻaloʻeluʻe ʻia. Koho ʻia nā huahana mai kēia māhele i kahiʻaina ʻole, ke hoʻoneʻe ʻia ka ʻili mai lākou. I ʻae ʻia:
- ʻai iʻa;
- pipi;
- kakahi;
- ʻai kāwili;
- pipi a me ka moa moa;
- e'ōwī manu;
- iʻa o nā ʻano momona momona - hake, pollock, perch, cod.
Hiki i nā huahana momona a me nā waiū-paʻakai i lilo i mea pāʻina maʻalahi, kahi kīʻaha o ke kefir e hoʻoneʻene maikaʻi loa i ka manaʻo o ka pōloli. I ʻae ʻia:
- soy waiū, skim, holomua;
- kaʻaila me kahi momona momona o 10%;
- kefir;
- ʻono;
- ʻōmaʻomaʻo ʻole ʻia;
- keke ʻaʻano;
- tofu keke.
Ma ka hana ʻana i ka meaʻai mai nā huahana ma luna, hiki iā ʻoe ke hemo i ka nui o ka paona i ka manawa pōkole.
Nā ʻōlelo kikoʻī hou loa
ʻO ka Sugar ma lalo o ke kāohi paʻa loa i ka meaʻai GI. Hiki iā ia ke hoʻololi i ka honi me ka meli akā ma kahi liʻiliʻi liʻiliʻi, ʻaʻole iʻoi aʻe ma mua o kahi papa papaʻaina i kēlā me kēia lā. ʻO ka pinepine, ka meli kūlohelohe o kekahi mau ʻano (acacia, chestnut, linden) i kahi GI a hiki i ka 50 papa. Hiki ke hoʻohana pū i ka palaoa.
ʻAʻole ia e hoʻomaopopo i kēia meaʻai ʻaʻole haʻalele i nā huahana palaoa mai ka meaʻai. ʻO ka mea nui, ʻo ia ka huahana i pī ʻia mai ka palaoa, ka oat a i ʻole palaoa ka palaoa. ʻO ka maʻamau maʻamau i kēlā me kēia lā he 50 kalama.
Mea ʻoluʻolu nā mea inu a me nā kīʻaha ʻē aʻe nā mea momona ʻē aʻe. Hiki iā ʻoe ke kūʻai iā lākou ma kekahi kīkeke a i ʻole ma ke kahua kūʻai, i loko o ke keʻena no nā maʻi maʻi. I mea e lilo ai ka momona i ka momona ʻole, akā pono nō, hiki iā ʻoe ke koho no stevia. He ʻoi aku ka momona ma mua o ke kō a ua loaʻa i loko o kāna waihona ia nui nā huaʻōlelo maikaʻi a me nā mea lae.
- waʻa amino;
- Palapala A
- Waiora C
- Huaora E
- waiora K;
- kromo;
- zinc;
- pākaukau
- kalaiula
- selenium.
He maikaʻi hoʻi ʻo Stevia no ka maʻi diabetes a me nā maʻi ʻē aʻe.
I ke wikiō ma kēia ʻatikala, hoʻomau ʻia ke kumumanaʻo o ka meaʻai GI.
