I ka hoʻomaka, ua hoʻomohala ʻia kahi meaʻai hypoglycemic e hōʻemi i nā hopena o nā puhaka i ka nui o ke kō i loko o ke kōʻai kanaka. Ua hoʻoholo ʻia ka papa inoa o nā huahana me kahi index hypoglycemic haʻahaʻa a laila e ʻae i ke kalai i nā mea hou aʻe i loko o ke koko. ʻIke ka lōʻihi o ke kanaka.
I ka hoʻoholoʻana i ka mākaʻi glycemic o nā huahana, lawe ʻia ka glucose i mea kuhikuhi. Ua kuhikuhi ʻia kāna kuhikuhi kikoʻīpili ma 100 mau pūʻulu. ʻO nā huahana hou glycemic index o nā huahana i hoʻohālikelike ʻia me kēia waiwai. ʻO ka kokoke loa ia i ka maʻamau, ʻo ka wikiwiki ka mea i hoʻoulu ʻia e ke kino, a ʻoi aku ka wikiwiki o ka pae glucose.
I kēia manawa, uaʻai a me ka mālama ʻana i kahi nohona olakino ua lilo i mea kūpono loa. ʻOi aku ka kaumaha o kekahi poʻe, ʻaʻole wale no e hoʻonāukiuki iā lākou, akā loaʻa nō hoʻi nā hopena maikaʻi olakino. I ia mau kūlana, ʻo ke koho kūpono loa ke koho ʻana i nā meaʻai me ka haʻahaʻa glycemic index.
Nā loina kumu o ka meaʻai hypoglycemic
A laila e ʻōlelo ʻia nā mea kanu e mālama i nā lula ʻelua i ka wā e ʻai ʻia ka ʻai no ka hypoglycemia.
ʻO ke kānāwai mua o ka meaʻai
I ka hoʻomaka mua o ka meaʻai, pono nā kīʻaha āpau me kahi index glycemic kiʻekiʻe mai ka meaʻai. Hoʻopili kēia me nā hua momona, ka meli, nā ʻuala, ka popcorn a me nā huahana ʻē aʻe. Ke alakaʻi nei kā lākou hoʻohana iā UK i ka nui o ke kaumaha o ke kino.
Nui! ʻAʻole pono ʻoe e hoʻopili i nā māmā e hiki mai ana a me nā māmā hānai i kā lākou meaʻai, no ka mea, he mau huahana kēia mau mea pono e pono ai no ka hoʻomohala piha o ke keiki.
Kahi ʻia ka ʻai meaʻai no nā poʻe me ka hoʻoikaika kino a i nā mea hoʻonaninani wale nō.ʻO ke olakino maikaʻi, ʻoi aku ia i ka hoʻohana ʻana i nā mea kalaiʻe.
ʻO ke kumu o ka meaʻai ʻoi nā greens, nā pōni, nā hua, nā lau, nā ʻona, nā huahana dairy a me nā mea hou kekahi, e like me ka marmalade.
ʻO ke kānāwai ʻelua o ka meaʻai
I kekahi manawa ma hope o kaʻai ʻana i ka meaʻai, nā huahana me kahi glycemic index e pili ana i nā ʻelima 50 i hiki ke hoʻokomo ʻia i loko o kaʻai. Hiki iā ia ke kuki, durum palaoa vermicelli, nā wai momona hou mai nā hua a me nā lau, ʻonaʻeleʻele, nā cereals.
Hōʻike ʻia kēlā mau huahana e hoʻopau ʻia i ke kakahiaka. Eia nō naʻe, ʻaʻole i'ōlelo ʻia e ʻai i ka papa ʻaina keʻokeʻo a i nā pastries.
ʻO ka hoʻokō ʻana me ia mau lula e hiki ai iā ʻoe ke wehe i ka 4-5 kilokilo o ke kaumaha ma loko o ʻekolu mahina. ʻAʻole loaʻa kēia hopena, ʻoiai inā ʻoe e haʻalele loa i ka hoʻohana ʻana i nā momona. Eia nō naʻe, ma mua o ka hoʻopili ʻana i kēia meaʻai, pono ʻoe e ʻimi i kahi mea ʻai i ka mea momona a, inā pono, e hōʻike i nā hōʻike.
Palapala Hoʻoilina Kūʻai ʻo Glycemic
Ke hahai nei i kahi meaʻai hypoglycemic, mea nui ia e kāpae i ka nui o nā momona ae hoʻonui i ka nui o nā hāmeʻe i loko o kaʻai. Hiki paha
- piʻi
- nā huaʻaʻai haʻahaʻa
- nā ʻoi nunui ʻole
- nā huahana momona haʻahaʻa.
No ka pākeke, ʻike ʻia ka ʻai o 1,500 mau lā i ka lā.
Inā keu ka momona o kekahi kanaka ma mua o 100 kg, a laila hiki ke hoʻonui ʻia ke ʻano iā 2000 kaloli. Me kēia kalake nui, hiki ke nalowale e pili ana i kahi kilokilo i 7 lā.
Ma ka lima ʻē aʻe, koho pololei ʻia kēia mau mea āpau, a ʻaʻole pololei ka helu o ka calorie. Eia kekahi, pono ʻoe e hoʻomaopopo he pili ana kekahi kanaka i ka hana pilikino, pehea ka manawa e ʻike ai ia i kahi noho, a pēlā aku. ʻO kāna mea kāpili.
Hōʻikeʻike papahele no ka lā
Pono ka ʻai ʻana o nā meaʻai a pau i nā ʻekolu. ʻO nā kīlī liʻiliʻi, e like me ka hua āpau a i nāʻaila-lulu liʻiliʻi paha e ʻae ʻia i ka lā. No ke kakahiaka kakahiaka, ʻo ka waiū a i ʻole ka wai ua ʻōlelo ʻia, ʻo ia hoʻi me ka oatmeal me kekahi mau punetēpela o nā kīla.
No kaʻaina awakea, ke koho maikaʻi loa e kuke i ka ʻai, nā ʻāpana ʻaʻai o 2-3.
No ka ʻaina ʻaina, ka pipi momona, nā pīni a me nā greens. Hiki iā ʻoe ke huahi i ka iʻa a i ʻole kefir.
Inā mālama ʻia ka ʻai hypoglycemic no kahi manawa manawa, hiki ke loaʻa i kahi hōʻemi lohi i loko o ke kino o ke kino. Eia naʻe, mai kali koke i nā hopena kiʻekiʻe. I ka manawa mua, e hoʻemi ʻia ke kaumaha ma ka hoʻemi ʻana i ka kahe ma loko o ke kino a puhi i ka momona.
Loaʻa nā pono o ka meaʻai hypoglycemic
ʻO nā mea pono nui o kēia ʻano meaʻai:
- nā haʻahaʻa haʻahaʻa o nā huahana. ʻO nā mea kanu, nā kīlaʻi a me nā cereals he haʻahaʻa loa me ka hoʻohālikelike ʻia i nā meaʻai protein;
- ka maʻalahi. E mālama loa i kāu meaʻai, he mea maʻalahi loa ia, pono ʻoe e hoʻopau pono i ka ʻalā a me ka palaoa. Hiki iā ʻoe ke hoʻokaʻawale i ka meaʻai me nā meaʻai a me nā limu, ʻo ia hoʻi e hoʻohui i ka iʻa. He mea maikaʻi kēlā meaʻai no ka mea kanu;
- kūlike Ke manaʻoʻiʻo ia i ka mea e nalowale i ke kaumaha, pono ʻoe e hoʻopau i ka 30% emi o nā calorie ma mua o ka pono. Eia naʻe, ʻaʻohe hopena o kēia. ʻO kahi ala e ʻoi aku ai ka lawe ʻana i ke kaupaona ʻo ia ke koho i nā meaʻai me ka haʻahaʻa glycemic index. ʻAi kaʻai o ia meaʻai i ke kanaka a ʻaʻohe ʻike hou ʻo ia i kahi pōloli;
- nā wahi ʻino maikaʻi loa. Ma ke ʻano o ka ʻai ʻana o ka mea ʻa, ʻaʻa nā mea mālama i ka lawe ʻana i nā multivitamins e hana no ka nele o kekahi mau mea e hele mai ana mai ka meaʻai. Ma ka hahai ʻana i kahi meaʻai hypoglycemic, ʻaʻole ka maʻi nui o kekahi, akā maikaʻi pū kekahi.
