ʻO ka mākaʻikaʻi glycemic kahi huahelu helu e hōʻike ai i ke kiʻekiʻe o ka mea e pili ana i kahi huahana i ka piʻi o ke kō o ke koko ma hope o ka hoʻohana ʻana i ka ʻai.
ʻO ka manawa mua ua hoʻohana ʻia kēia ʻōlelo i ka makahiki 1981. Kuhi ʻia e ka mea kauka a me ke ao aʻoaʻo ʻo Canada a me Ph.D. David Jenkinson. Ua hanaʻo ia i ka noiʻi ʻepekema, i ka manawa i hōʻike ʻia e hiki i kēlā me kēia huahana ke pili i ke kino o ke kanaka i kona ala ponoʻī.
ʻO nā huahana Index Glycemic kiʻekiʻe
ʻO ka waiwai o ka index hypoglycemic o kēlā me kēia huahana e pili ana i ka hoʻohālikelike o nā pelekikena a me ka fiber i loko, me ka hiki ʻana o ka lactose a me ka fructose, ka heleʻana o nā protein a me nā momona. He mea koʻikoʻi kēia a inā inā e hele ana ka mea maʻi i ka manawa i ka ʻai, ai ʻole, he mea ʻai ia ma ka glycemic index.
ʻO kahi hōʻailona hou o GI ka mea i kau i ke ala a me ka maikaʻi o ka mālama wela i nā huahana, pono e noʻonoʻo ʻia i ka wā e hoʻomākaukau ana i ka papa hana.
Hoʻohana maikaʻi nā meaʻai me ka waiwai nui o ka hōʻailona i ka wikiwiki, aʻo ke kaʻina o ka glucose i ke koko e piʻi maikaʻi loa ana, ma muli o ke ʻano o ka pancreas e hana pū me ka ikaika o ka insulin.
Kēia hui (oscillation), e like me nā loea he nui, hiki ke alakaʻi i ka hoʻonui ʻana i ke kaumaha o ke kino, nā pilikia ma ka hana o ka puʻuwai, a me nā maʻi like ʻole o ka ʻōnaehana.
ʻO nā huahana aʻe e loaʻa nei ka mākuhi hypoglycemic kiʻekiʻe:
- keʻokeʻo keʻokeʻo - 85;
- uala - 95;
- keʻokeʻo keʻokeʻo - 83;
- kahalaha - 75;
- meli - 90;
- mau pōpō - 88.
Hōʻai ka haʻahaʻa hypoglycemic index
ʻO nā huahana ma kahi o kēia hōʻailona he 55 a emi iho paha, ke komo ʻia i loko o ke kino, e alakaʻi i ka mahuahua o ka nui o ke kō me ke kō a ua emi ʻole i ke kōpona. ʻO kēia no ka mea, ʻo kā lākou hui pūʻana ka mea i pili i nā hoʻoweliweli paʻakikī, kahi, ma lalo o ka hana a nā enzyme, decompose iki a lohi iki. I kekahi hihia, pono ʻoe e ʻike i kahi ʻike e hōʻike piha ana i nā meaʻai me kahi haʻahaʻa glycemic index.
Kūpono ia ʻano meaʻai no kēlā poʻe makemake e hoʻēmi i ke kaumaha a nalowale i ke kaumaha, ka meaʻai me kahi huaʻala haʻahaʻa e kūpono i ka hoʻolālā ʻana no ke kaupaona ʻana. Eia kekahi, hiki i kēia mau meaʻai ke hōʻemi i ka pōloli no ka manawa lōʻihi.
Nā haʻahaʻa ʻaina hypoglycemic haʻahaʻa:
- nā lauʻaina - mai 10 a 40;
- pōpō palaoa - 22;
- waiū kūlohelohe - 26;
- nā huaʻaina - mai 20 a 40;
- huʻa - 20;
- waihala - 28.
Ua haʻi i ke kauka ʻepekema ʻo David Ludwig ka poʻe e ʻai i nā meaʻai me kahi kiʻekiʻe kiʻekiʻe o ka hypoglycemia, hoʻopau i ka 80% ʻoi loa i nā lā āpau ma mua o ka mea i loaʻa ka meaʻai haʻahaʻa.
ʻO kēia ma muli o ka piʻi wikiwiki ʻana i ka nui o ka glucose koko, ka hoʻonui ʻana o nā kiko o ka norepinephrine, e hōʻeuʻeu ana i ka momona a hoʻoikaika i ke kanaka e ʻai i kekahi mea ʻē aʻe, like ʻole me nā huahana me kahi haʻahaʻa haʻahaʻa.
He aha ka mea ʻai i ka glycemic index
ʻO ka pahuhopu nui o ka papa ʻaina o ke kaupalena ʻana i ke kaila o ka pauku māmā ma ke kino, i hiki iā ia ke hana i ka piʻi ʻole o ka glucose glucose. No ka hoʻokō ʻana i kēia, pono e hoʻololi ke kanaka i ka ʻai.
Hōʻike ka ʻaiʻai ʻo ka glycemic index e lawe ʻia nā meaʻai i nā wahi liʻiliʻi i kēlā me kēia mau hola ʻekolu, ʻo ia hoʻi, pono ʻoe e pono ai i ka pāʻina kakahiaka, ka ʻaina awakea a me ka pāʻina, a ma waena o nā kīmaha. A no laila pono ʻoe e ʻai mau, i mea e ʻoluʻolu mau ai ka mālama ʻana i ka ʻano pono.
ʻO kēlā ʻano meaʻai me ka glycemic index e hoʻolilo ai i ka pauna keu me ka haʻalū ʻole ʻia i ke kino, a me ka awelika, ʻo kēlā me kēia pule ke kiʻi ʻia i hoʻokahi kilokaha momona.
No nā mea eʻoluʻolu ana i ka hopena oʻe, e pili ana i ka papaʻaina i lalo.
- No kaʻaina kakahiaka, lawe ʻia ke aniani o ka waiū skim a me ka oatmeal me nā kīlio a me nā ʻalemona.
- No kaʻaina awakea - kālani ʻaina, kahi pīpī o ka berena rye, kaʻaila herbal a me nā pāpaʻi.
- No ka ʻaina awakea - ʻai ʻiʻo a i ʻole umauma moa, palaoa pasta me ka bran, lentil-tomato kīlī, huila, haʻahaʻa-momona haʻahaʻa.
Mai ka ʻai me ka ʻai ʻana, nā iʻa momona haʻahaʻa, nā iʻa a me nā iʻa e kūpono i ka mea, no ka mea hana pinepine ʻole lākou i ka momona. ʻO kahi koho nui ka hoʻohana ʻana i nā ʻano āpau (soy, beans, pī, piʻa, lentils).
E pono ke hoʻololi i ka pasta maʻamau i nā huahana palaoa durum, kahi helu o nā pears, nā ʻuala, nā ʻōpala, nā ʻōmole maloʻo, ʻōneke, grapefruits i loko o ka meaʻai. He mea kūpono hoʻi i ka ʻai o ka kāpeti, nā lāʻau kanu, ke kīwī, ke kime kīkū, ka waiū, ka zucchini, mau hāpau, ka ʻoma.
ʻO nā huahana me kahi mākaʻi glycemic kiʻekiʻe e pili ana i ka beets, kāloti, nā ʻuala, ka palaoa, ka pī, nā iʻa, nā kīwapa, nā iʻa, ka laʻu keʻokeʻo, nā māla waina, nā mango, nā maiʻa a me nā kiwi, a no ka ʻike maopopo loa aku, e heluhelu ʻoe i ka papaʻaina o nā huahana gi, Aia mākou ma ka pūnaewele.
ʻO ka kuhikuhi nui a ka glycemic kiʻekiʻe ka berena, ka meli, ka kō, ke kō, ka wai meli, nā kīnika, nā meloni, ka ʻoki ʻia, ka sime, nā iʻa momona, ka iʻa a me ka moa, ka waiʻai, nā meaʻai koke.
Pono ia e hoʻāʻo i ka mea ʻai i ka meaʻai nui e like me ka mea i loaʻa ka momona, nā pōpoki a me nā sīla, ʻoi aku ka maikaʻi e kū hou i nā hua i huaʻai a maloʻo paha.
ʻO nā meneneki ma luna aʻe e hoʻohālikelike ʻia a hiki ke hoʻololi ʻia e kūpono i kou makemake. I ka mua, hiki i ke kino ke noho i ka wai ma muli o ka hoʻonui nui ʻana o ka nui o nā hāmeʻe. Akā hoʻololi maoli nā mea āpau, a hiki ke kaumaha ke kino i ka waiwai i makemake ʻia.
Nā mea nui:
- Inā ka ʻai ʻana o ka meaʻai ma ka glycemic index no ke kaumaha ʻana, a laila pono ʻoe e hoʻomanaʻo e loaʻa paha kekahi mau meaʻai i kahi glycemic index, akā i ka manawa like pū ka nui o ka momona, ʻo ia ka mea e hoʻohana ʻole ai ia mau mea. ʻO kēia mau meaʻai ka ʻano o kekahi ʻano ʻano o nā huaʻala, a me ka pōkole.
- Mai hoʻohui i nā meaʻai me nā lehelehe glycemic ʻano, haʻahaʻa a kiʻekiʻe. ʻO ia, no ka laʻana, i ka papa ʻaina kakahiaka i ʻoi aku ka maikaʻi me ka ʻaina ʻole i ka ʻoli a me ka omelette like pū. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka porridge me kahi ʻāpana o ka palaoa palaoa, a waiho i ka lele no ka ʻaina awakea.
- Ma mua o ka hoʻomaʻamaʻa, pono ʻoe e lawe i ka meaʻai i loaʻa ka awelika, a maikaʻi hoʻi i ka glycemia kiʻekiʻe, no ka mea, e wikiwiki koke e hoʻoheheʻe ʻia a hoʻoheheʻe ʻia nā loko o ke kino me nā mea kanu a pau. Ke alakaʻi nei kēia ala i ka hoʻoulu ʻana i ka hana o ka insulin, e kōkua i ka hoʻihoʻi hou ʻana i ka ikaika a hōʻiliʻili i ka glycogen e pono ai no nā ʻōpala.
- ʻOi aku ka lōʻihi o ka manawa kuke, ʻoi aku ka loaʻa ʻana o ka paukū glycemic final, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai iʻa. Mai ʻoki keʻoki loa i ka meaʻai, no ka mea i loko o ka ʻano mea ʻoki, no ka laʻana, he nui ka glycemic index ma mua o ka pau. Eia kekahi, ʻoi aku ka mākaukau o kēia ʻōmole no nā meaʻai wela ma mua no ka mahana a me ke anuanu.
