ʻO ka huahelu glycemic Index (GI) - nā papa no ka maʻi maʻi a ʻaʻole wale nō

E ʻike pehea e komo ai nā meaʻai i ke kino o ke kanaka hiki ke kōkua nui i ka hoʻohaʻahaʻa ʻana i nā pilikia olakino. No ka loiloi i ka helu o ka lawe ʻana i nā huapalapala a me ko lākou hoʻololi i ka glucose, kahi hōʻailona e like me ke glycemic index o nā huahana i hoʻokomo ʻia. ʻO kēia ʻano ʻano loiloi o ka meaʻai ma ka ikaika o kā lākou hopena ma ka huka koko. ʻO wai ka mea e pono ai kēia ʻike? ʻO ka mea mua, no nā poʻe me ka maʻi maʻi, prediabetes, metabolic syndrome a me kahi kiʻekiʻe o kēia mau maʻi.

ʻAʻole lawa ka ʻikepili e pili ana i ka waihona kaloli o nā meaʻai a me nā mea i kālai ʻia o ka momona kālai ʻia ma ke ʻano o ka nui o ke kō e kū ai ma hope o ka ʻai ʻana. No laila, hōʻiliʻili ʻia kahi meaʻai therapeutic, me ka hoʻokumu o ka ʻike e pili ana i nā kulekele glycemic (GI) o nā huahana.

He aha ka paukū glycemic

Ua manaʻo ʻia ʻia nā meaʻai me ka like o ka nui o ka nui o ka mauʻu me ka hopena e like me ka ulu ʻana o ke kōhi koko. Ua hōʻike ʻia nā haʻawina lōʻihi ka haule ana o keia manaoio. ^ E Ha yM. A laila ua hoʻokomoʻia kahi hōʻailona e hōʻike ana i ka wikiwiki o ka assimilate a me ka ulu ʻana o ka glycemia i ka wā e kahaki ana i kahi huahana ma ka ʻili kūwaho. Ua kapa lākou iā ia ka huaʻōlelo glycemic.

ʻO ka maʻi maʻi a me nā hoʻohaʻahaʻa manaʻo e hana ia i ka wā ma mua

• Ka hana maʻamau o ke kō -95%
• Hoʻokuʻuina o ka pua thrombosis - 70%
• Hoʻopau i kahi puʻuwai ikaika -90%
• Hoʻopau i ke kiʻekiʻe o ke koko - 92%
• ʻO ka hoʻonuiʻana i ka ikehu i ka wā, hoʻomaikaʻi i ka hiamoe i ka pō -97%

ʻO ka hoʻonui ʻana o ke kō i ke koko ma hope o ka ʻai ʻana, e kau ana i loko o ke ʻano o nā mea laʻa e kū nei i loko. Hoʻomaka koke nā Monosaccharides, nā polysaccharides i ʻoi aku ka manawa he nui. ʻO ke kumu kumu nui o ka ikehu i ke kino o ke kanaka he glucose. He mea momona ia, he monosaccharide, ʻo ia hoʻi, kahi e hoʻopuni ana i hoʻokahi molekula. Aia kekahi mau monosaccharides - fructose a me galactose. Aia nā mea āpau a pau i ke kala ʻono. ʻO ka hapa nui o ka fructose a me ka galactose e huli i loko o ka glucose i kēlā me kēia wahi, kahi ma ka ʻāpana o ka ʻōpū, hapa i ka ate. I ka hopena, komo ka glucose i nā heʻelima o ke koko ma mua o nā monosaccharides ʻē aʻe. Ke kamaʻilio nei lākou e pili ana i ke kō koko koko, manaʻo lākou.

ʻO nā haʻawina ʻē aʻe mai ka meaʻai, ua wāwahi ʻia hoʻi i ka monosaccharides ma mua o ko lākou komo ʻana i ka kahe koko. Hoʻomaʻamaʻa loa ka Glucose i ka keke mai ka pōkā, a mai ka porridge, a mai ka kāpeti ʻana. Aia ka pākuʻi o ka hoʻoneʻe ʻana i ke ʻano o ka saccharides. ʻAʻole hiki i ka digestive tract ke hoʻokō me kekahi, no ka laʻana, me ka fiber, no laila, ʻaʻole e hiki mai ka hoʻonui ʻana o ke kō i ke koko me kona hoʻohana.

Loaʻa nā maʻi āpau me ka maʻi maʻi e pili ana i nā meaʻai momona i nā kō koko koko ma mua o ke kāpala like. Hāʻawi ka glycemic index iā ʻoe e hōʻike i kēia hopena ma kahi helu. Ua lawe ʻia ka Glucose ma ke kumu no ka hoʻonui ʻana i ka glycemia; ua koho ʻia ʻo GI e like me 100. Inā inu ke kanaka i ka ʻōnaehana hana ʻana me ka pilikia ʻole o ka hoʻowalewale ʻana, e komo ia a komo i ke kahe wai. Hoʻohālikelike ʻia ka glycemia i nā meaʻai ʻē aʻe a pau me ka glucose. ʻO nā meaʻai e loaʻa ka liʻiliʻi o nā kīmeka, e like me ka mea ʻai, loaʻa ka nane haʻahaʻa loa o 0. ʻO ka hapa nui o nā koena i loaʻa ma waena o 0 a 100, a heʻuʻuku wale nō ka nui o lākou i hoʻonui i kā lākou koko koko. ʻO ka laʻana, hoʻōla palaoa a me nā lā.

He aha ka mea e ʻike ai i ka GI a me nā ʻōlelo kūpaʻa

No laila, ua ʻike mākou he kumu hoʻohālike o ka glycemic index. ʻAʻole i emi iho ka lawe i ka mahele o GI i mau hui. ʻO ka mea pinepine, ʻo ka papa inoa i ʻae ʻia e WHO a me ka Hui Leka Diabetes ʻEulopa:

• haʻahaʻa ≤ 55,
• awelika 55 <GI <70,
• kiʻekiʻe ≥ 70.

He aha nā mea hoʻomaʻamaʻa e ʻōlelo ai no GI

Manaʻo kekahi mau mea lapaʻau i kēia mahele me ka politika, e noʻonoʻo ana i nā pono o ka ʻoihana meaʻai, ʻaʻole nā ​​maʻi maʻi maʻi maʻi. ʻO ka hapa nui o nā huahana meaʻai i hana ʻia he index he ʻoi aku ma mua o ka 50. No laila, inā ʻoe e hōʻuluʻulu i nā huaʻōlelo e like me ke kino o ka hana ʻana o ke kanaka, pau lākou i ka hui hope loa, ka mea i pāpā ʻia no ka maʻi maʻi maʻi. I ko lākou manaʻo, pono ke kūlike o nā maʻi glycemic average ma waena mai 35 a 50, ʻo ia hoʻi, e ʻike ʻia nā GI> 50, a pono e hoʻokaʻawale ʻia kēlā mau huahana nā hihia o ka maʻi maʻi.

I ka waiwai o ka kuhikuhiʻana glycemic, hiki i kahi mea ke hoʻohālikelike i ka nui o kēia mau huʻawaʻawa mai nā huahana ʻelua e hāpai i ke kō koko. ʻIke mākou ua hoʻokaʻawale ka huapalapala i loko o nā kukama a me nā blackcurrants a komo i loko o ke koko a ma ka like me ka nui like, he haʻahaʻa ko lākou GI, like me nā 15 pūʻulu. ʻO kāna ʻano pono o ka 100 g o nā kukama a me nā currants ʻai e alakaʻi i ka glycemia like? ʻAʻole, ʻaʻole ia. ʻAʻole hāʻawi ka mākuhi glycemic i kahi manaʻo o ka nui o nā kapehu i ka huahana.

No laila hiki iā ʻoe ke hoʻohālikelike i nā huahana o ke kaupaona like, e hoʻohana i kahi kuhikuhi e like me ke glycemic load. Hoʻonohonohoʻia ia e like me ka huahana o ka māhele o ke kō i kāwailua i 1 gram a me GI.

1. I nā 100 g o nā kukama, 2,5 g o nā kalawaʻe. GN o kukama = 2.5 / 100 * 15 = 0.38.
2. 100 g o nāuma 7,7 g o nā kalapona. GNs Strawberry = 7.7 / 100 * 15 = 1.16.

No laila, e hoʻonui ka lāʻau o ka strawberry ma mua o ka helu like o nā kukama.

Hoʻohālikelike ʻia ka ukana Glycemic i kēlā me kēia lā:

• GN <80 - nā ukana haʻahaʻa;
• 80 ≤ GN ≤ 120 - ka pae kiʻekiʻe;
• GN> 120 - kaumaha nui.

Kuhi ʻia nā poʻe olakino e hoʻopili i ka pae kiʻekiʻe o ka lōkā glycemic, maʻa mau ka ʻai ʻana i ka meaʻai me kahi hua liʻiliʻi a me ke kiko. ʻO ka mea maʻi me ka non-diabetes-mellitus e pili ana i ka mellitus i kono ʻia ʻia no ka GN haʻahaʻa ma muli o ka wehe piha ʻana o nā meaʻai me ka GI kiʻekiʻe a me ka hoʻoponopono ʻana o ka meaʻai me ka GI maʻamau.

No ke aha he mea nui no nā maʻi maʻi maʻi e ʻike i nā huahana GI

No nā mea maʻi me ka maʻi type 1, ʻaʻole pāpā ʻia nā huahana me ke GI kiʻekiʻe inā ke kau ʻia ka mea maʻi i ka puʻupuʻu ikaika o ka maʻi insulin. ʻO ka hoʻomākaukau ʻana i ka insulin ultrashort hou e ʻae iā ʻoe e koho i ka ʻano a me ka manawa o ka hoʻokele ʻana o ka hormone a hiki i ka hoʻopiha piha ʻana i ka piʻi wikiwiki i ke kō. Inā mālama ka mea maʻi i ka insulin ma ke ʻano kuʻuna, ʻaʻole hiki iā ia ke hoʻokō i ka kōpaʻa maʻamau a i ʻole ke kū ʻana i ka insulin, ua kaupalena ʻia ʻo ia e ka glycemic index, ʻae ʻia nā huahana me kahi haʻahaʻa haʻahaʻa a me waena.

ʻOi aku ka paʻakikī o ka maʻi maʻamau 2 maʻa; ua pāpā paʻa loa nā mea maʻi me ka GI kiʻekiʻe. Hoʻonohonoho ʻia nā pāpale ma ka hihia o ka mana kūpono o ka maʻi, a hiki i nā ʻano hōʻailona.

ʻO nā kumu no ka pāpā ʻana i nā meaʻai me kahi kuhikuhi glycemic kiʻekiʻe:

1. ʻAʻole kēia mau lāʻau hoʻōla wai me ka wikiwiki, no laila e hāpai ʻia ke kōhi koko a hiki i kekahi manawa, ʻo ia hoʻi ke ʻano wikiwiki.
2. ʻO ka wikiwiki wikiwiki o ka glucose ka mea e hoʻonā i ka like o like me ka insulin. Me ka nui o ka holi a me ka insulin, e ulu ana ka pale ʻana o ka insulin - ke kumu nui o ka maʻi diabetes type 2.
3. Me ka insulin mau ka lōʻihi, ka wā i hōʻoki ʻia ai nā momona i loko o ke kino, e waiho ʻia nā mea momona āpau i hoʻohana ʻole ʻia i ka momona momona. No laila, ʻaʻole e hiki i nā maʻi ke hoʻolilo i ka paona, akā, e hoʻoikaika ikaika i ka paona.
4. Makemake ka poʻe maʻi i ka meaʻai me ka GI kiʻekiʻe e ʻai pinepine. ʻO ka like nui o ka insulin he hana i ka pōloli.

Nā Pūnaewele GI

No ka hoʻoholo ʻana i ka pūʻulu o kahi huahana e kūpono, kūpono ia e hoʻohana i nā papa i hoʻohālikelike ʻia nā ʻanoʻai like ʻole e ka nui o ka ulu glycemia ma hope o ka ʻai ʻana i ka ʻai. Aia ma luna o ka papaʻaina nā meaʻai maikaʻi loa mai kēia wahi o ka nānā ʻana, ma lalo nei kēlā e kau i ka piʻi nui o ka kō.

Pili nā helu āpau. Ua hoʻoholo lākou i hoʻākoakoa: hāʻawi lākou i nā mea hana 50 g o ka glucose, ua kāohi lākou i kā lākou hilo no 3 mau hola, a ua helu ʻia ke kumukūʻai awelika no kahi pūʻulu o nā kānaka. A laila ua loaʻa i nā mea hana nā huahana hou me ka nui o nā huehue, a ua hoʻi hou ʻia nā ana.

ʻAʻole ʻike ʻia nā ʻikepili i ka loli maoli o ke kō i loko o kou koko, ʻoiai ka huaʻōlelo o ka glycemic pili i ka mana o nā huahana a me nā hiʻohiʻona o ka hāliʻi ʻana. Hiki i ka hewa ke hiki i 25%. Inā ʻike ʻoe i ka wā i pau ai kekahi o nā huahana, wikiwiki ka ulu o glycemia ma mua o nā poʻe i ka laina like, e neʻe iki i kahi kūlana ma lalo. Ma ke hopena, e loaʻa ʻoe i ka papa kuhikuhi glycemic indexally e mālama pono ana i nā ʻano o kēlā me kēiaʻano.

Nā Palapala Kūʻai Kūʻai haʻahaʻa

ʻO nā huahana a me nā momona nā haʻalulu he mau haʻahaʻa loa (0-0.3 g), no laila ua kīpē kā lākou glycemic index. He hōʻailona haʻahaʻa ma loko o nā mea āpau āpau, nā pōpoki, nā pēpē a me nā hua, a me kekahi mau hua. ʻAʻohe GI e pili ana i ka ʻike kaloli, no laila i ka hana ʻana i kahi papa inoa no ka hoʻolilo kaumaha, pono nō hoʻi ʻoe e lawe i kēia pākēnē.

Hoʻokomo ʻia nā ʻano huahana āpau i ka hui palekana. No nā kānaka maʻamau, ʻo ia ka meaʻaiʻai maʻamau, akā me ka maʻi maʻi maʻi maʻi, e pono pū ka hoʻohana ʻana me kā ke kauka. ʻO ka ʻoiaʻiʻo ʻo ia ka like ʻole o ka glycemic a me ka inikini insulin i pili ʻole. ʻO ka biologically, ʻo ka waiū kahi hua no nā mea ʻōpio'ōpiopio e koi nui i ka insulin e ulu wikiwiki. ʻOiai ʻo GI haʻahaʻa, hoʻonāukiuki ia i ka nui o ka hoʻokuʻu ʻana o ka hormone. Me ka pale kūʻē o ka insulin, i ka wā e hana ai ka pancreas no ka ʻaihue, pāpā ʻia nā huahana dairy.

Ma ka maʻi mellitus, ka papa inoa o nā huahana e lilo i kumu o ka papa ʻaina.

ʻO nā huahana Index Glycemic

ʻAi ʻia ka meaʻai me ke GI maʻalahi i ka maʻi diabetes inā ʻaʻole e hoʻonāukiuki i ka glycemia kiʻekiʻe. Hiki ke pāpā ʻia nā huahana mai kēia pūʻulu no ka pale ʻana i ka insulin, ka maʻi diabetes mellitus koʻikoʻi, a me nā hoʻopiʻi he nui.

Pono nā ʻōmole āpau i helu ʻia ma lalo nei. Hiki i nā wai momona mai nā pūpū huna a loaʻa i ka hopena ikaika ma ka glycemia, no laila pono e hoʻomake ʻia kā lākou hoʻohana e kekahi glucometer.

ʻO nā huahana Index Glycemic kiʻekiʻe

Hoʻonui pinepine ka GI i nā like a me ke kiʻekiʻe o nā kaloli. ʻO nā kalona a pau ʻaʻole i hoʻopau koke ʻia e nā ʻōpū e hele i ka momona. No nā poʻe olakino, maikaʻi kēia mau huahana ma mua o ka hoʻomaʻamaʻa e hoʻopiha i ke kino me ka ikaika. No ka poʻe maʻi me ka maʻi maʻi, ʻoi aku ka maikaʻi o ka haʻalele ʻana i kēia papa inoa o nā huahana mai kāu meaʻai.

He aha e pili ai i nā huahana gi

ʻAʻole mau ka huaʻulu glycemic index. Eia kekahi, hiki iā mākou ke hoʻoikaika ikaika i ia mea, ma laila e hōʻemi ai i ke kō koko.

Nā ala e hoʻohaʻahaʻa i ka GI no ka kaohi o ka maʻi diabetes:

1. ʻAi nā huaʻai ʻole. ʻO ka nui o nā huamina i loko o ia mau mea like, akā he haʻahaʻa iki ko lākou loaʻa.
2. Koho i nā cereals i hoʻoliʻelima liʻiliʻi. ʻO ka pākuʻi glycemic haʻahaʻa loa ma ka oatmeal holoʻokoʻa, e liʻiliʻi iki i ke oatmeal, a me nā mea kiʻekiʻe loa no ka palaoa no ka kuke wikiwiki. ʻO ka ala maikaʻi loa e kuke i ka paila, ʻo ia ka ninini ʻana i ka wai anuanu, ʻuwī a waiho wale i ka pō.
3. Hoʻopili maikaʻi ʻia nā meaʻai i ke kīpī a maloʻo loa ia. No laila, ʻo kahi hua me kahi pasta a i ʻole kahi liʻiliʻi o nā ʻuala ʻoi aku ka maikaʻi ma mua o kēia mau huahana i ka wā e wela ai.
4. E hoʻohui i ka protein a me ka momona i kēlā me kēia meaʻai. Ke hoʻolōʻihi nei lākou i ka liloʻana o nā calcium.
5. Kuke liʻiliʻi. I nā pasta al dente, ʻo 20 ka huapalapala glycemic 20 mau wahi haʻahaʻa ma mua o nā mea i hoʻolapalapa piha ʻia.
6. Hāʻawi i ka makemake i ka pasta keʻokeʻo a me nā ana paha. Ma muli o ke ʻano o ka ʻenehana, haʻahaʻa ka liʻiliʻi o kā GI.
7. E hoʻāʻo e mālama i ka fiber ma kahi e hiki ai i ka meaʻai: mai hōʻeha ikaika i nā huahana, mai kolo i ka ʻili mai nā lau a me nā huaʻai.
8. Ma mua o ka ʻai ʻana, e ʻai manu ʻole a hana i nā ʻāwīwī o waho mai, no laila e hoʻēmi ai ka loaʻa ʻana o nā calcium.
9. Koho i nā ʻano laila lōʻihi, ʻoluʻolu loa. Hōʻike mau ʻia kā lākou glycemic index ma mua o ka keʻokeʻo o ka ʻōpala keʻala.
10. ʻOi aku ka maikaʻi o nā mea kanu i mua o nā ʻōpio me nā ʻili. Ma hope o ka hoʻomau ʻana, ulu ka GI i loko.

ʻOi aku hou ma ke kumuhana o ka ʻai:

• ka papa ʻaina "5" - pehea e hiki ai ke kōkua, nā rula ʻai a me ka papa ʻaina i kēlā me kēia lā.
• hiki ke hōʻemi ʻia he koko koko ʻaʻole wale nō ma ka lāʻau, akā me ke kōkua ʻana o kekahi mau huahana.