ʻO nā huahana me kahi kuhikuhi glycemic haʻahaʻa: nā huaʻai, kākākaʻi, kahi pākaukau no ka maʻi maʻi

ʻO kēlā poʻe makemake e loaʻa i kahi moʻo slim a me ke olakino maikaʻi e maopopo no lākou iho pono e kūʻai ʻia nā calorie ma kahi o kā lākou ʻai ʻana. Ma hope o nā mea a pau, e kau ana ia ma luna o nā calorie inā e hoʻopiʻi nā paona ʻē aʻe i ke kino a i ʻole.

I nā ʻōlelo a nā mea lapaʻau i kēia lā hiki iā ʻoe ke loaʻa pinepine ke ʻano o ka "glycemic index". Hoʻomaopopo ka poʻe he nui ʻole i ka mea i hūnā ʻia ma hope o kēia huaʻōlelo a he aha ka hana o nā huahana i kaʻai o ke kanaka he haʻahaʻa glycemic index (GI).

ʻO ka hopena o ke kuhikuhi a glycemic ma ka metabolism ma ke kino

I mea e maʻalahi ai ka ʻike i kēia pilikia, pono mua ʻoe e aʻo e pili ana i ka hana o nā mea i ka hana kūpono o ke kino. Ka mea i huli ia i nā pāleka i hiki ke loaʻa kahi haʻahaʻa glycemic haʻahaʻa. ʻIke ka poʻe i nā meaʻai e like me ke kō a me ke kō.

Aia nā kīa:

• huakaʻi huakaʻi:
  • lactose
  • kala ʻino
  • sucrose;
• waioliao
  • friposa
  • galactosa
  • kekuhi

Loaʻa ka Glucose i ka nui o nā hua, nā mea kanu, a me nā mea he nui. ʻO nā kumuwaiwai o ka fructose ka gula a me nā hua. ʻO Galactoses ka waiū a me ka huahana hanaʻai.

Kūkulu ʻia ka polysaccharide (pectins, fiber, starch) mai kekahi mau molekina monosaccharide. ʻAʻole like ke kahe, ka maikaʻi ʻili o ke kino, nani ke ʻano maikaʻi o ke kō. Akā, he nui ka hana o ka fiber i nā hana metabolic.

ʻAʻole hānai wale kēia mau mea a pau i ke kino me ka ikehu, akā e hoʻolauna pū i ka kaumaha. ʻO ia ke kumu he mea pono e hoʻokaʻawale i ka "paʻakikī" i ka hoʻomaʻamaʻa ʻana a me nā ʻonanea hōʻona "māmā.

Loaʻa ka mea mua i nā hua, nā mea kanu, a me nā hana āpau. No laila, pono kēia mau huahana i kahi ʻāpana o ka papa ʻaina o kēlā me kēia lā. ʻO ka Glucose ka waiwai waiwai nui no ka hana piha a me ka lono. Pae maikaʻi ʻia a hāʻawi i ka hana o ke ʻano o ke ʻano o ka puʻuwai a me nā ʻōnaehana. Hiki ke hoʻopiha ʻia nā pono o nā pehu a me nā glucose i mea e pono ai ... No laila ke noi ʻia e hoʻohana i nā meaʻai me nā haʻahaʻa glucose kiʻekiʻe i nā kūlana koʻikoʻi, ma kahi kūlana luhi, a me ka nalowale o ka ikaika.

ʻO ka mea ʻoi o ka glucose ka nui o ka waiʻona a me nā hua i ʻike ʻia e nā kānaka a pau, akā aia pū nō hoʻi i ke kō maʻamau. Ma ke ala, glucose wale nō ke ʻano nui i loko o kēia huahana.

ʻAʻohe mea iʻike i ka mea e like ai me ka waiʻai i ka kō. Ma hope o ka ʻai ʻana o kahi kanaka i kahi mea momona, kū koke ke kaʻe glucose koko, a ke alakaʻi nei kēia i ka hoʻonui i ka insulin. Pono e hoʻokō kēia hormonale i ka glucose koko i ka maʻamau.

ʻO ia ke kumu ma hope o ka ʻai ʻana i ka pā a i ʻole ka lole ʻaina, hoʻopau koke ka pōloli i loko. A ke ʻai nei i kahi huaʻai me ka index hypoglycemic haʻahaʻa, makemake koke ka makemake i ka ʻai ʻana. ʻO kēia no ka kiʻekiʻe nui o ka fructose a me ka fiber. ʻAʻole hoʻonāukiuki kēia mau mea i ka hoʻolālā o ka insulin a noho mau i loko o ke koko i kahi manawa lōʻihi, ʻoiai e hoʻonui ka paʻakai gula.

ʻO ia ke kumu, i ka wā e hoʻomohala ai i nā ʻano meaʻai a pau, ʻaʻole ke alakaʻi ʻia nā mea kanu me ke ʻano o ka mākaola o nā meaʻai, akā, e kā lākou glycemic index. ʻO GI kahi hōʻailona e hōʻike ana i ka helu o ka loli o ka pauku i ka glucose.

He maʻalahi loa ka pākuhi: makemake ke kanaka i ka lōʻihi, ʻoi aku ka lohi o ka hoʻoliʻoli ʻana i nā glucose me ka glucose a me kēlā No laila ʻo ka hopena: ʻo ka haʻahaʻa o ka glycemic index o ka meaʻai, ke lōʻihi ka manawa o ka pōloli ma hope o ka ʻai ʻana.

ʻO kahi kī like nui ʻo ka hoʻonui ʻana i ka glucose o ke koko ma hope o ka lawe ʻana i nā meaʻai me ka GI kiʻekiʻe, ua ʻoi aku ka palaki ma mua. Hoʻokomo mau ka meaʻai i ka hoʻomehana ʻana o ka insulin, kahi e alakaʻi ai i ka momona. He alakaʻi pinepine ʻo Hyperglycemia i ka mellitus maʻi diabetes a me nā momona, no laila he mea koʻikoʻi loa ia e ʻike i ke ʻano o ke kō o ke kō koko koko i nā pākeke.

ʻO ka maʻi hakahaka he maʻi weliweli ia o ka ʻoihana endocrine, he paʻakikī ke mālama a alakaʻi i nā loli hou ʻole i ke kino. No ka mālama ʻana iā ʻoe iho i kēlā mau hopena, pono ʻoe e ʻai i nā hua he nui, nā mea kanu, kahe; ʻai ʻoki liʻiliʻi a noʻonoʻo i ka kuhikuhi glycemic index o ka meaʻai mai ka meaʻai.

Mai haʻalele i nā hana kino maʻamau, no ka mea e wikiwiki ai ke kino i nā kaʻina metabolic, hana i ke kino ʻū a hoʻolilo i ka maʻi o ka maʻi maʻi. No ka mālama i ka ʻano maikaʻi, ʻoi aku ia e hana i kahi papa hana o kēlā me kēia lā e pono ai me nā meaʻai haʻahaʻa-GI.

ʻO ka ʻōlelo hea ke manaʻo haʻahaʻa?

ʻO nā mea a pau a kekahi mea e ʻai ai hiki ke hoʻokaʻawale i nā pūʻulu ʻekolu e like me ka GI:

• a i nā ʻāpana 55 - haʻahaʻa GI;
• 56-69 mau ʻāpana - ʻokoʻa GI;
• He ʻāpana 70 a ma luna - GI kiʻekiʻe.

No ka hoʻohui ʻana i kahi papa inoa o kēlā me kēia lā, aia kahi papa ʻai piha kūpono kahi e hoʻoneʻe ʻia ai, me ka ʻike pono ʻia o nā huaʻōlelo glycemic index, ua hōʻike ʻia ka kumuhana o nā huahana.

ʻO ka papahele GI o nā huahana a me kā lākou kāʻai