He aha ka ʻōlelo kuhikuhi a glycemic huahana: ka laulima GI

Ke koho ʻana i nā huahana, pono e makaʻala i kā lākou meaʻai GI. Hōʻike ia i ka nui o kahi huahana kūikawā e loli i ke kiʻekiʻe o ke kō i ke koko.

E like me kāu e ʻike ai, ua hoʻokaʻawale ʻia nā mea kālaiʻike i ka "wikiwiki" a me ka "lohi". ʻO nā monosaccharides a i nā mea momona wikiwiki ke maʻalahi, e hoʻopiʻi ana i ka hoʻonui ʻana i ke kō koko. Inā ʻaʻole i komo koke ka glucose i ka hana pilikino, haʻalele ka kino i kēia ikehu "i waiho ʻia", hōʻike ʻia i ke ʻano o nā momona momona.

Hoʻopili ke kino i ka polysaccharides a i ʻole e lohi i nā koho o ka palaka, e hoʻolōʻihi i ke kino me ka glucose. Pēlā, e mālama ʻia ka pae glucose me ka ʻole o ka fluctuation koi a lōʻihi ke manawa, a no kēia mau papa he papa glycemic indices.

He aha ka paukū glycemic?

Pili ʻia nā kīmole wikiwiki i ka wā e koi ʻia ai ka nui o nā ikehu, no ka laʻana, me ka ʻano o nā hana kino ʻuhane. No kēia, ua hoʻolālā ʻia nā mea inu ʻokoʻa kūikawā, e hāʻawi wikiwiki i ke kino i nā mea pono e pono ai no ka hoʻonui hoʻonui ʻana i ke kahe koko. Ke piʻi nei kēia kiʻekiʻe, hana ka kino me ka hana ʻana i ka insulin.

Ke hana nei kēia ʻano me he "moku" no ka glucose, e hoʻopuka ana i nā pūna momona. ʻO ia ke kumu e pono ʻole ai ʻoe e ʻoi aku i ka maʻamau o ka kālai ʻai ʻana o ka waihona kalepa a lawelawe paha i ka nui holoʻokoʻa, no ka mea, inā e waiho ʻia lākou i loko o ka momona subcutaneous. Maikaʻi i ka manawa o ka poʻe mua, a laila ʻaʻole i hōʻoia ʻia ka meaʻai i nā kānaka, a ʻo ka momona o ka momona i mālama ʻia i kahi ʻupena palekana no nā kūlana i ʻike ʻole ʻia.

Akā i ko mākou manawa o ka hakakā mau ʻana no kahi ʻano kūpono, ʻo ka momona subcutaneous he mea kū like ʻole maikaʻi ʻole. ʻO ka mea mua, he ʻenemi ka momona, ʻoiaʻiʻo, no ka hapalua nāwaliwali o ke kanaka.

Kūleʻa nā paʻuhilohi i ka maikaʻi i ka wā i loko o ka hoʻoponopono o ke ola. I ke ola maʻamau, ʻaʻole pono ka nui o ka glucose i ke koko, pono kahi kanaka i kahi kahe kahe nui o ka ikehu a pau i ke ao. ʻO ke kumuhana o ka meaʻai he hōʻailona kahi e hiki ai ke nui o ka mauʻu i ke koko. Mai kēia, ua kapa ʻia nā kalaiʻe i kekahi huahana kūikawā "wikiwiki" a i ʻole "lohi".

I ka heluʻana o ka mākohu glycemic no ka hoʻohālikelike, lawe ʻia ka glucose. ʻO kona kikoʻī he 100. Aia nā huahana ʻē aʻe i ka hoʻoilo mai 0 a 100. Akā, ʻo nā huahana meaʻai he nui aku i ka pā o 100, e like me kāu e ʻike ai, ʻoi aku ka wikiwiki ma mua o ka glucose i ka helu o ke komo koko.

Inā mākou e lawe i ka glucose e like me ka mea e pili ana i ka kuhikuhi, a laila loiloi ʻia nā huahana ʻē aʻe e ka pae o ke kōpaʻa o ke koko i loko o ke kino ma hope o ka lawe ʻana i 100 gā o kēia huahana a hoʻohālikelike ʻia me ka hoʻohana o ia i ka 100 o ka glucose o nā glucose.

Inā 50% ka pae o ka nui o ke kōpaʻa koko ma hope o glucose, a laila he GI o kēia huahana he 50, a inā he 110% ka gula, a laila e lilo ka heluʻiona i 110.

ʻO ka mea e hoʻoholo ai i ka kuhikuhi glycemic o ka meaʻai

Aia ia i nā kūlana he nui. ʻO kahi pane kūʻokoʻa a me ka loaʻa ʻana o nā hōʻole mai ka ʻikepili i hāʻawi ʻia he mea nui. Pahu ʻia ka waihona ʻia e ke ʻano kikoʻī o ke kāohi (wikiwiki a wikiwiki a wikiwiki paha), a me ka nui o ka fiber i kahi huahana kūikawā. Hiki i ka palaka ke hoʻonui i ka manawa o ka hoʻowalewale ʻana, e hana ana i ka kahe o ka glucose a kūleʻa hoʻi. Hoʻomoʻa ka GI i ke ʻano o ka protein a me ka momona i ka huahana, a me kā lākou nui.

Lawe ʻia nā mea āpau e nā mea lapaʻau a hōʻiliʻili ʻia i nā papa huaʻōlelo. Aia pū ka GI i ke ʻano o ka hoʻomākaukau ʻana i nā kīʻaha kikoʻī, he mea paʻakikī loa kēia ʻoiaʻiʻo e noʻonoʻo. Akā he mea ʻole ka mana o kēia ʻoiaʻiʻo i ka mālama ʻana iā ia.

ʻO nā meaʻai e koho ai e pili ana i kā lākou GI hoʻokō

ʻO nā huahana me kahi index glycemic kiʻekiʻe ke loaʻa kēia mau waiwai:

• Kekahi o ka ikaika ma muli o ka hoʻonui ʻia ʻana o ka ikehu;
• ʻO ka piʻi wikiwiki ka mole o ke kō.
• Loaʻa i nā huahana me kahi kuhikuhi glycemic haʻahaʻa nā pono:
• Ke hoʻolōʻihi nei i ke kino me ka glucose i ka lā;
• Hoʻemi i ka momona;
• Hōʻemi ka hoʻonui i ke kō, kahi e hōʻemi ai i ka emi ʻana o nā momona o ka subcutaneous.

Loaʻa nā hemahema o nā huahana e loaʻa i kahi kuhikuhi glycemic kiʻekiʻe o nā huahana:

1. Loaʻa pinepine ʻia ka nui o ka nānā ʻana o nā hōʻaiʻe momona ma muli o ke kūmole kōkē o ke koko;
2. Hāʻawi ke kino i nā momona i kahi pōkole;
3. ʻAʻole kūpono nā huahana no nā maʻi me ka maʻi maʻi maʻi maʻi.

Loaʻa i nā hemahema o nā huahana me ke kūlana glycemic haʻahaʻa:

• ʻO ka hoʻokipa haʻahaʻa haʻahaʻa ma ka hoʻoikaika kino;
• I ka paʻakikī o ka hoʻomākaukau. He liʻiliʻi nā meaʻai haʻahaʻa-GI e ʻai.

ʻO ke ala maikaʻi loa e hoʻohui i nā meaʻai ʻelua i kāu meaʻai. Ka mea ʻaʻole e hoʻowahāwahā i ka pono o ke koho ʻana a me ka hoʻolala ʻana i ka lā holoʻokoʻa, no ka laʻana, hiki iā ia ke kofe a me nā lā, mango a me melon.

Nā kahu palapala

Hua huahanaʻO mākou ke kumu o kaʻai o nā kānaka he nui, me nā mea haʻuki. ʻO ke kumukūʻai o nā meaʻai like ʻole ma mua o ke kanalua, ʻoi aku, ʻaʻole lākou ke kumu kūʻai a kūpono. Ua ʻike ka nui o nā ʻāina i ka ʻoihana hana hana i ka mea nui.

Hoʻonohonoho ka ʻenehana hou i kahi kanaka e koho i nā huahana dairy e pili ana i kā lākou makemake a me nā makemake. Ma ka mākeke me nā ʻano wai inu ʻeke liʻiliʻi, ke kīkī liʻiliʻi me ka moʻo, nā ʻalā a me nā ʻano like ʻole o kēia mau huahana, hiki ke hoʻopau ʻia me ka kofe.

Hāʻawi kēia mau mea i ka pono nui loa no ka poʻe i ka protein a me nā mea koʻikoʻi. ʻO nā huahana susu kekahi kumu no ka hana ʻana o ka hapa nui o nā protein. Hoʻohana nui ka Whey a me ka casein i ka hana ʻana o ia mau huahana. Me ke kōkua o ka filtration a me ka hydrolysis, loaʻa nā lāʻau lapaʻau me ka mea haʻahaʻa, akā me ka kiʻekiʻe o ka waihona olaola.

Nā hōʻailona o ka berena, nā huahana palaoa

No ke ʻano o ka mālama ʻana o nā kānaka i ko lākou ʻano, ke ʻano a me ke olakino, ka liʻiliʻi hiki ke hōʻole i ka berena. ʻAe, ʻaʻohe pono kēia. I kēia mau manawa, loaʻa nā ʻano berena he nui, aia ka poʻe i nā mīkini meaʻai ma ka home, a hiki i kekahi ke koho i kahi ʻano pā i ka manaʻo me kāna pūlolo helu a me nā ʻano like ʻole.

Pono ʻoe e koho pono i nā huahana i pau. Nui nā ʻano berena i loaʻa i nā hoʻohui mea hoʻohui nui e hoʻonui nui i ka paukū. ʻO nā ʻano momona, nā mea hoʻonaninani i nā ʻano, ʻāpana like ʻole o ka palaoa kāwili palaoa e hoʻololi nei i ka paukū o ka huahana hope loa.

Inā nānā pilikino kekahi kanaka i kāna meaʻai, hana ia ke koho i nā ʻano papa maʻalahi. A i ʻole e kāʻī iā ʻoe iho ma kou home.

ʻO ka huina glycemic Index o nā Cereals

I ka papaʻai o nā kānaka me ka hana mau kino, ua noho nā cereals i kahi koʻikoʻi. ʻO ka loaʻa ʻana o nā waihona o nā palahaloli e hoʻolako nei i ke kino o ka mea hoʻokūkū me ka ikaika no ka ulu ʻana o ka naʻau a me ka hoʻomaʻamaʻa ʻana, he haʻahaʻa loa nā GI, kahi e hoʻolilo ai nā huahana like ʻole.

ʻAʻole kaulana nā cereals a pau (no ka laʻana, ka panina o ka bale), akā hiki koke ke ʻano ʻoe iā lākou, me ka ʻike ʻana i nā pōmaikaʻi koʻikoʻi a lākou e lawe mai ai. ʻO ka ʻawaʻawa no ka ʻaina kakahiaka he mea pono ia no nā mea pāʻani me ke kīkole ʻole, akā me ka huaʻai, hiki iā ʻoe ke hoʻohui i nā lā a me nā ʻai, nā melons, a me nā hua waina hoʻi.

ʻOiai he hapa o kahi meaʻai ikaika, hiki iā ʻoe ke ʻai i ka cereal meaʻai maikaʻi i ke kakahiaka. ʻO ka cereals kahi hapa liʻiliʻi o nā momona. ʻO nā kalapu he mau polysaccharides e hoʻolako i ka hoʻolōʻihi iki a me ka hoʻonui i ke kō o ke kō, e hāʻawi ana i ka ikaika i ka manawa lōʻihi.

Akā naʻe, ʻaʻole hiki iā ʻoe ke lawe lawe ʻia a me nā ʻano āpau like i ka cereals. Inā hoʻohui ʻoe i ka waiū, a laila haʻahaʻa wale ka momona, inā inā hānai - a laila liʻiliʻi. Ke hoʻohui ʻia nā huahana ʻē aʻe, hiki ke loli nui ka porridge GI hope loa, e wehe nui ana i nā kumu pilikino i hōʻike ʻia i ka papaʻaina.

Nā hōʻailona kuhikuhi

No nā kānaka he nui, hōʻole i ka meaʻai a me nā meaʻaiʻai paʻakikī ka paʻakikī o ke ola. ʻAʻole hiki i nā kānaka ke lanakila i ke aloha no nā sweets ma kekahi ʻano. I kēia manawa, ua hoʻokiʻekiʻe ʻia ka hana o nā huahana confectionery i ka pae o ka hana: ua lilo nā confectioners i mea pilikino ma ke ʻano he mea pilikino, a hōʻike ʻia kā lākou huahana. ʻO kaʻoiaʻiʻo, ke haʻalele nei i nā ʻano mana o kēia mau huahana o ka hoʻokuʻi ʻana, ʻaʻole ia i maʻalahi, a me ka hāʻawi ʻana i ka kofe.

Ke hoʻohālikelike nei i nā huahana me ka papaʻaina glycemic waiwai, i kekahi manawa hiki ke hoʻolilo iki i kahi kīmi liʻiliʻi a me ke kīwī ... Hāʻawi ʻia e hui pū ʻia nā huahana a koho ʻia me ka liʻiliʻi glycemic index. ʻO kahi hapa o nā huahana he mau GI haʻahaʻa a me kahi cohefficient digestible maikaʻi. Inā ʻoe e hoʻohui i kāu mau meaʻai punahele me nā poʻe e hoʻohaʻahaʻa i ka index, a laila hiki iāʻoe ke hoʻohana maluhia i nā sweets.

I kekahi mea, loaʻa nā kauka e lawe i nā meaʻai GI kiʻekiʻe loa i ke kakahiaka a i ʻole ma mua o ka hoʻomaʻamaʻa.

ʻO ka hoʻohana ʻana i ia meaʻai ma hope o ka hoʻōli kino kino e alakaʻi i ka hopena ʻē aʻe: ma muli o ka hoʻopili wikiwiki ʻana, e hoʻokuʻu ʻia ka insulin a e huli koke ka glucose i ka momona subcutaneous. ʻOiaʻiʻo, ʻo kahi hopena mai ka noiʻi ʻana i nā mea ulu glycemic o nā huahana, ʻaʻole ia he makemake.

Nā mea hōʻike o nā huaʻai a me nā mea kanu

Me nā huaʻai a me nā mea kanu, maʻalahi nā mea āpau. Manaʻo ʻia nā mea kanu i nā huahana kūpono loa no ka mea hoʻokūkū, no ka mea loaʻa nā minuke he nui, nā huaora a me nā mea pena ʻē aʻe. Loaʻa i nā mea kanu he nui o ka nui o ke aniani, ka mea e hāʻawi i ka hoʻowalewale ikaika. Eia kekahi, ʻaʻole kokoke nā lau ʻai i nā momona a me nā momi. I ka manawa like, ʻo ka ʻai ʻana i ka mea kanu hiki ke hoʻōho i ka momona me ka ʻole e hāʻawi i ka ikaika i ke kino, e hoʻoikaika ia i ka hoʻohana ʻana i ka momona subcutaneous.

Ke hōʻemi nei nā mea kanu i ka nui o ka GI o nā meaʻai: inā e ʻai ʻoe i nā lau me nā meaʻai me ka GI kiʻekiʻe, ʻoi loa ka nui o ka glucose i ke kahe koko a lilo i ka manawa lōʻihi.

ʻO nā huaʻai he mea mahuʻi nui iā L-carnitine, e hoʻonui ai i nā kaʻina kuni. ʻOiai ka manaʻo i ʻāpono ʻia nā hua, nā hua, nā pelemele ʻole, he nui kahi glycemic index o nā huahana, me he mea lā, hiki iā mākou ke ʻōlelo no he haʻahaʻa loa ia, a hiki ke ʻike ʻia kēia e ka kamaʻilio e pili ana i nā melons, a i ʻole ka hoʻohana ʻana i nā hua waina, nā manco, etc.

ʻO ka nui o nā hua like i loaʻa ka nui o nā fiber, kahi i ʻike ʻia e hoʻohaʻahaʻa i ka GI. Inā, ma hope o kahi papa hana, no ka laʻana ka ʻai i ka maiʻa, a i mana paha, he hua pōmaikaʻi e hāʻawi i ke kino i ke ʻano o ka nui o ka nui o nā kaohi i mea e nui ai ka ikaika.

Nā mea inu

ʻO ka hapa nui o nā mea inu, ma ke ʻano he kānāwai, he ʻano kiʻekiʻe glycemic index, e like me ka mea i kofe. ʻO kēia no ka hopena o ka honi i loko o kahi palapala i hoʻohemo ai, i loko o ka kofe, a hoʻoikaika ke kino i ka wikiwiki, e like me ka kofe. Eia kekahi, nui ka ʻona i kālai ʻia, e hoʻonui ai i ke kō o ke kō.

Akā he mau manaʻo kūpono ʻole i kēia. No ka laʻana, ka hoʻohana ʻana i nā mea hana, ua hōʻike ʻia e komo nei i nā mauʻaina māmā e hōʻoiaʻiʻo i ka hoʻololi ʻana o ka mea hana i nā mea hoʻouluhua i nā likeline i loko o nā ʻeha huelo. I kēia mea, kūpono ka wai waina, he mau hōʻailona kūpono no ka assimilation o ka mea hana.

He mea pono ia e hoʻomaopopo pono, no ka laʻana, he mau haʻahaʻa GI ka wīwī, akā hoʻomaikaʻi i ka hoʻoneʻe ʻana. Ma muli o kēia mau ʻano, ʻōlelo ka mea hānai i ka inu ʻana i ka liʻiliʻi liʻiliʻi o ka ʻulaʻula maloʻo, akā ʻaʻole ka pia, a me nā kīʻaha nui, no ka mea, ʻaʻole e ʻike i nā hōʻailona o ka maʻi maʻi.

Nā ʻolua, ka mea ʻala

ʻO ka mea ʻoi a me nā ʻaila he haʻahaʻa haʻahaʻa haʻahaʻa o GI ua maikaʻi wale ia ma ka maka mua. Ke koi nei ka nui o nā momona i kēia hōʻailona.

ʻOiaʻiʻo, paʻakikī ka hana ʻole me ka aila, a me ka kī ʻole ʻole o ka kofe, pono wale ʻoe e koho i ka aila ʻaila kūlohelohe, no ka laʻana, ka ʻoliva.

Nā ʻili

He haʻahaʻa glycemic haʻahaʻa nā nuts, a me kēia mea, ma ke ʻano he kānāwai, e manaʻo ai mākou he mea maikaʻi loa ka huahana. ʻAʻole maʻalahi kēlā. Loaʻa nā nuts i ka nui o nā momona, a he paʻakikī i ka hoʻowalewale ʻia e ka ʻōnaehana hana. ʻO ke kumu maʻamau o nā mea kanu, ʻaʻole hiki i nā nati ke lawelawe i ka hapanui o nā ʻōpio.

Ma hope o ka mālama ʻana i ka wela, hoʻomaʻamaʻa pinepine nā huaʻai i kā lākou index, e waiho iki ana i ka haʻahaʻa, akā hoʻopau ka ʻono. No laila, ʻike maikaʻi ʻia nā nati me kahi mea ʻono liʻiliʻi a me ka hoʻohui pinepine ʻana i ka ʻai, e like me ke kofe.

Nā manaʻo aʻoaʻo a me nā hopena

He paʻakikī nā mea kanu e pili ana i ka kuhikuhi ʻana i nā glycemic indexations o nā huahana. ʻAʻole lawa ka manawa o nā kānaka a pau no kēia. Akā, ke hana i ka manaʻo maʻamau o nā hiʻohiʻona o nā huahana he paʻakikī. Ma lalo o nā kūlana kaulike, no ka papaʻai i kēlā me kēia lā pono ʻoe e koho i nā meaʻai i loaʻa ka huaʻōlelo liʻiliʻi. I ka manawa a ma mua paha o kahi manawa o ka hana kino, pono ke hoʻopau ʻia nā meaʻai me ka index glycemic kiʻekiʻe.

1. Aia nā māka i nā glycemic index. Eia kekahi, hiki iā lākou, ke lawe pū ʻia, hoʻohaʻahaʻa i ka GI o nā meaʻai ʻē aʻe. ʻO nā laupana he kumu maikaʻi loa o ka fiber a me nā huaora, hoʻomaikaʻi lākou i nā hana o ka pēpē. Inā pono e hoʻohaʻahaʻa i ka GI o nā kīʻai i hoʻopau ʻia a i ʻole ka laulā kai holoʻokoʻa, a laila me nā kīʻaha i loaʻa ka GI hoʻonui ʻia, pono ia e lawe i nā meaʻai me ka fiber, ʻoi loa nā lau.
2. ʻO ka GI kiʻekiʻe ka pia, nā ʻona ʻawaʻawa a me kekahi mau ʻano o ka palaoa a me nā huahana confectionery, hōʻike mau nā helu piha iā lākou.
3. Aia nō ka ʻōlelo kuhikuhi i ke ʻano o ka hoʻomākaukau. I ka wā mālama wela, nā pale a me nā protein e hoʻoneʻe i kekahi. No ka mea laʻana, ʻo ka glycemic index of mashed potato ua liʻiliʻi loa ia ma mua o nā ʻuala kuke. ʻO ka GI haʻahaʻa o kahi mea kanu, inā e kuke ʻia i kona lole. ʻO kēia no kaʻoiaʻiʻo o ke huahana ke kō. ʻO nā huahana me nā kō (cereals, cereals a pasta), i ka wā kuke ʻana, nalo loa i kā lākou glycemic index.
4. Ma ke ao holoʻokoʻa, e hoʻemi ʻia ka pae o ka glycemic index o nā huahana. I ke ahiahi, heʻuʻuku hoʻi ka ʻōlelo. I ka wā hiamoe, ʻaʻole pau ke kino o ke kanaka i ka ikehu, no laila ʻoi loa ka nui o ke kō koko koko hiki ʻole ke kaohi i ka momona o ka subcutaneous.

ʻO ka papa ʻaina huaʻai glycemic index