Pono ke maʻi hānai i ka mea maʻi e hoʻokō me nā kaupalena i kaʻai. Loaʻa kēia ma muli o ka hopena o nā hāmoli i ka glucose o ke koko.
I ka wā e komo ai i nā kīʻaha pilikino i ka meaʻai, pono ke mālama ʻia i ka glycemic index o nā huahana. E pili ana i nā wai momona e hiki ai iā ʻoe ke inu me ka maʻi diabetes, pono ʻoe e ʻike i kēlā me kēia maʻi maʻi.
He aha nā mea inu e hiki ai iaʻu ke inu me ka maʻi diabetes?
ʻO ka mea maoli, hele a kaʻi maʻi ma muli o ka pōʻino o ka pancreas. Hoʻopili pili kēia maʻi me ka hiki i ke kino e huna i ka nui o ka insulin i ka wā e komo ai nā lolo i ke kahe.
ʻO nā huaʻai a me nā hua ʻai he hopena maikaʻi i ke kanaka.
Hoʻonui nā huaora a me nā minerala i ke kino, hoʻomaʻemaʻe nā kaila maoli i ka ʻōpū o ka wahī, ka hopena anti-ka hoʻomaka ʻana i ke kūlana o nā mea āpau. ʻAʻole nā hopena ʻona a pau maikaʻi i kahi mea maʻi me nā maʻi endocrine. Hiki i kekahi ke hoʻonui pinepine i ka glucose koko.
Hoʻokomo ka hopena pōpilikia i ka nui o ka waiwai o nā minamina i ka huahana. ʻO kēia mau mea ola kino e pili ana i ka glycemic index (GI). Ua hoʻohana mua ʻia ka huaʻōlelo glycemic index i ka makahiki 1981 e Kauka David J. A. Jenkins.ʻO ka noiʻi ʻana i ka nānā i nā ʻāpana like ʻole o ka hoʻonui o ka nui o ka glucose i ke kino i ka wā e hoʻohana ai i kekahi mau huahana.
Ua hana ʻo ia i kahi ʻano o nā loiloi o ka hopena o ke kino o ke kino o ke kino i nā mea ʻona i nā meaʻai.
Ka loiloi o ka kōʻai gula i loko o ke koko e pili ana i ka pane o ke kino i ka glucose maʻemaʻe, i lawe ʻia ma kahi o 100 mau ʻāpana.
Wahi a nā hopena hōʻike, ua hōʻiliʻili ʻia ka papaʻaina, e like me kēlā me kēia ʻano meaʻai i loaʻa kona waiwai pono GI, i hōʻike ʻia ma nā papa. ʻAʻole wale ka mea kuhikuhi i ka GI e pili ana i ka nui o nā kinona. ʻO ka pae nui o ka hoʻouluʻana i ka ʻai o ka meaʻai, ka mahana o ka pāʻai, a me ke ola papa noho.
ʻO ia ka pae o ka momona e pili ana i ke pae o GI. Mālama ka papa momona i ka hoʻoluhi wikiwiki ʻana i nā mea kūlohelohe, ma muli o ke ʻano e hoʻonui ai ke kō i ke koko me ka ʻole o ka pīhoihoi koke. ʻOi aku ka kiʻekiʻe o ka GI, ʻoi aku ka wikiwiki o ka nui o ka glucose koko.
Ke komo ka lolo i ke kino, hoʻomaka ka pancreas e hoʻokuʻu ikaika i ka insulin no kāna hana.
Inā loaʻa nā ʻōiwi, a ʻaʻole lawa ka insulin no ka metabolism a me ka hāʻawi ʻana i nā glucose i nā kiko o ke kino. I kēlā mau kūlana, ua loaʻa ke decompensated diabetes a i ʻole type type 2.
Inā nalowale nā ʻili o ke kanaka i ka insulin, ua hele mai ke ʻano type type 2.No nā ʻano āpau o ka endocrine pilikia, e nānā pono ai ka nānā ʻana i ka glucose o ke koko.
Loaʻa kēia ma ka noʻonoʻo ʻana i ka mākaukau GI a me nā haʻalulu kalolo o nā huahana i hoʻokomo ʻia i ka meaʻai o kēlā me kēia lā. ʻO ka hapa nui o nā huaʻai a me nā mea kanu mea he calcium. No laila, e pili ana i ka helu o ka assimilation o nā mea pilikino, hiki i ka glycemic index of nectars ke kau i kahi waiwai ʻokoʻa.
He mea koʻikoʻi hoʻi ka GI no ka poʻe e ʻimi e pili ana i nā kuʻina o ke olakino kūpono e mālama ai i ka momona o ke kino. No ka mea, e pale ai ka nui o ka glucose i ka hoʻopili ʻana o ia mau mea, ʻaʻole nā mea i hoʻohana ʻia e lilo i momona. ʻAʻole ʻae ʻia ka Diabetes e inu i nā kīʻaha GI kiʻekiʻe.
Nā lauala
Loaʻa nā meaʻai a me nā mea inu a pau i 3 mau papa: haʻahaʻa, haʻahaʻa a me ke GI kiʻekiʻe.
Hoʻokahi ka uku kiʻekiʻe ma ka ʻai ʻana i ka maʻi diabetes. ʻAe ʻia ka palena kiʻekiʻe ma ka papa kuhikuhi ʻia. Hana ʻo GI i ka ʻai i ka meaʻai me ka aneane ʻaʻole contraindications.
No ka mea i ka nui o nā mea kanu i ka liʻiliʻi o nā mea kākala, ʻo ka GI haʻahaʻa o nā nectars huʻihuʻi ka mea ʻoluʻolu no ka poʻe me ka maʻi maʻi. Ke hoʻohana ʻia i nā lāʻau i hoʻopaʻa ʻia, pono e noʻonoʻo i ka nui o ka pume a me ka mālama wela i ka inu.
ʻO ka liʻiliʻi o ka hopena o nā kumu o waho i nā mea kanu huaʻai, ʻo ka mea haʻahaʻa o ka GI e loaʻa ai i kahi kīʻaha kekahi. Ke hoʻokaʻawale ʻia nā fibers mai ka lāʻau, ua hoʻonui ka paʻakai o ke kō, e hoʻopilikia maikaʻi i ke kino me nā maʻi endocrine. No ka hoʻohui ʻana i kahi papa inoa o kēlā me kēia lā, ʻaʻole wale ke ʻano he GI.
ʻO ka wai momona Tomato kekahi o nā mea i makemake nui ʻia no ka maʻi diabetes
ʻO ke kumukūʻai o ka mākaʻi "ʻāpana berena" (XE) hōʻike i ka nui o nā haʻalulu. ʻO ke kumu o 1 XE he 10 g (me ka ʻole o ka mea ʻai meaʻai), 13 g (me ka momona) a i ʻole 20 g o ka berena. Ua hoʻopau ʻia ka XE i kahi maʻi maʻi, ʻoi aku ka maikaʻi o ke koko o ka mea maʻi.
ʻO ka hapa haʻahaʻa o nā kākoi he kauā, nā kukama, nā ʻalati, ka ʻōpala, ka pākeke, ka celery, nā kīlaha, nā ʻōkō pepa a me ka asparagus. ʻO ka pīpī mai nā māla maka, nā kukama, nā ʻoma, ka broccoli a me ka pōpō ʻaʻole loaʻa ka hopena maikaʻi ʻole, e like me ka ʻano kuhi.
Hoʻōla
Mai kahi kīnā o ke ʻano, ʻoi aku ka maikaʻi o ka fructose ma mua o ka honi maʻamau i hana ʻia mai nā beets hanahana. Loaʻa kēia ma ka hoʻonui ʻia o ka momona sucrose me ka nui o ke kō.
ʻO ka hapa nui, ʻaʻole i kauoha ʻia nā nectars hua no ka hoʻohana ʻana e nā maʻi maʻi maʻi. ʻO kēia no ke kumu nui o ka fructose.
Me ka hōʻinoʻole o ka fructose, hiki i nā mea maikaʻi ke hopena.
- nā mea waiwai nui e hoʻonui ai i ka cholesterol a me ka triglycerides i ke kino. Ke alakaʻi nei kēia maʻi i ka momona o ke ake a me ka haʻalele ʻana o nā palaka atherosclerotic;
- mahele hema ka mea hōʻemi ai i ka hoʻoneʻeneʻa fruktose e hoʻopololei;
- hoʻemi i ka uric acid clearance, kahi e alakaʻi ai i nā maʻi pū.
ʻO nā ʻōlima o ka GI haʻahaʻa loa e kāʻili ʻia mai nā ʻala o nā ʻōmaʻomaʻo, nā pomegeran, nā palani, nā ʻeleʻeleʻeleʻele, nā persimmons, nā pears. Pono nā wai ʻala mai nā momona, nā hua starchy e kaupalena ʻia i ka maʻi maʻi maʻi. Hoʻopili kēia me ka maiʻa, nā lau, nā hua waina, nā ʻalā, nā cherries.
Nā huaʻai huawa
ʻO ke kumumanaʻo o ka hāʻawi ʻana i ka meaʻai i pāpā ʻia e pili ana i ka waihona kalaiwa e pili ana hoʻi i nā hua citrus. ʻOi aku ka kiʻekiʻe o ka fructose i kekahi hua kūikawā, ʻoi aku ka pilikia o ka mea maʻi.
Hoʻohui maikaʻi ʻia ka wai pehu uala hou no nā maʻi maʻi
ʻO kekahi o nā hua citrus e pono ai ka huki ʻia o ka ʻōpū hou, ka lemon.. ^ E Ha yM. ʻAe ʻole, pono nā kaupalela.
Ke hoʻohana ʻana i nā citrus concentrates, pono kekahi e noʻonoʻo i ka kiʻekiʻe o ka pakaha o ka huahana, ka hoʻomehana ʻana, a me ke koena o ka fiber o ka meaʻai. ʻO nā kīpī pākahi me ke pā waika pōkole e lilo ʻoi aku ka maikaʻi.
Pono ka ʻaha maʻi maʻi
Lā ʻia ka ʻai ʻana i nā meaʻai i loaʻa ke GI kiʻekiʻe. Aia i kēia ʻāpana ka wai i loko o ka hapa ma mua o 70 mau ʻāpana.
Ka awelika kumukūʻai o GI ma waena o 40 a 70 mau pūʻulu. Ma lalo o 40 mau papa. hiki ke hoʻopau ʻia, hāʻawi ʻia ka nui o nā mea ʻai (a i ʻole nā ʻāpana ʻai) i ʻai i ka meaʻai.
I ka hoʻomākaukau ʻana i ka papa hana, pono e hāʻawi i ka makemake i ka meaʻai i hana ʻia e ka lima a ʻaʻole i kau ʻia i ka wela wela. ʻO nā nectars hale kūʻai a me nā ʻikepili multifruit e loaʻa ai i ka nui o ke kō.
ʻO ka wīwī mai nā kuke starchy a me nā hua momona he hopena maikaʻi. ʻAʻole ia e hoʻohana i ka hoʻohana ʻana i ka stale, overripe hua a me nā lau. Loaʻa i nā huaʻai ka nui o nā koina, no laila pono lākou e haʻalele. ʻO nā mea ʻokoʻa loa nā blueberries hou.
Nā wai momona GI:
- kāula - 87 ʻāpana;
- pahuʻaʻi (hale kūʻai) - 80 mau papa.;
- kālaiʻaila (hale kūʻai) - 75 hui.;
- maiʻa - 72 ʻāpana;
- melona - 68 ʻāpana;
- nā paina - 68 mau waihona.;
- hua waina - 65 ʻāpana.
Hiki ke hoʻemi ʻia ka ukana glycemic o ka huaʻai inā i hoʻoheheʻe ʻia me ka wai. Inā hiki i ka ʻono, hoʻemi i ka aila ʻaila i hoʻohui ʻia ka nui o ke kō ʻana o ke kō.
ʻO kēia ke kumu o ka mālama ʻana i ka momona i ka hoʻihoʻi wikiwiki ʻana o nā waihona māmā e ka gastrointestinal tract. Pono e lawe ʻia i ka wai i ʻōlelo ʻia i loko o nā kiʻi liʻiliʻi i ke ao.
ʻO nā huahelu Glycemic o kaʻaila
ʻO ka palena liʻiliʻi o ka GI e lawe i ka wai wai. ʻO kāna helu ʻana he 15 mau ʻāpana wale nō.Manaʻo ʻia e nā endocrinologists no nā maʻi āpau.
ʻO ka helu o ka hoʻohana ʻana i ka nectar kamato no kahi maʻi maʻi maʻi he 150 ml 3 mau manawa i ka lā 15 mau minuke ma mua o ka ʻai. ʻAʻole kuhikuhi ʻia nā huahana i loko o ka hale kūʻai, no ka mea, me ka paʻakai, nā kahu a me ka hoʻomaʻamaʻa ʻia o ka wela wela.
ʻAʻole ka wai liʻiliʻi Pomegranate wale nō i kahi liʻiliʻi o GI. E hoʻopōmaikaʻi ka maikaʻi o nā huaora i ke koko a hoʻihoʻi i ka ikaika me ka pohō nui. ʻO GI kahi 45 ʻāpana.
ʻAʻole contraindicated no ka umu maʻi ʻana no ka maʻi maʻi maʻi, me kāna GI kahi 44 mau ʻāpana. Hoʻonui ka nectar i kahi nalo a me ka hoʻowalewale ʻana. Hiki i nā mea maʻi ke inu iā wai. ʻO GI o ka nectar mau kaleka he 68 mau ʻāpana, he laʻehā.
Palapala kīpī GI o nā lau ʻai, nā hua a me nā mea inu ʻehā:
| Tagu inoa | Hōʻikeʻike GI, nā waihona |
| ʻIke hale i ka hoʻouka ʻana | 70 a i 120 |
| Kalaha | 87 |
| Panana | 76 |
| Melona | 74 |
| No ka paina | 67 |
| Pūleʻa | 55-65 |
| ʻAukala | 55 |
| Apple | 42-60 |
| Pūlehu | 45 |
| Pōʻala | 45 |
| ʻOnila | 42 |
| Hupa | 40 |
| Cherryau | 38 |
| Cranberry, ʻApakeʻa, Lemon | 33 |
| Kāʻala | 27 |
| Piʻi Palapala | 18 |
| Tomato | 15 |
ʻO kahi makana nui e loaʻa paha nā ʻano o nā kahie. ʻO kēia mau huaʻaina a me nā mea kanu hoʻomaʻemaʻe i nā hui like ʻole me ka hoʻohui pono o ke kefir.
Nā wikiō pili
He aha nā mea inu e hiki ai iaʻu ke inu me ka maʻi diabetes type 2:
Me kahi ala kūpono e pili ana i ka hoʻohana ʻana i nā wai momona mai nā lau ʻai, nā huaʻai a me nā huaʻai e hoʻopiha wale a hoʻonui i ka ʻai ʻana o ke kanaka e loaʻa ana i ka maʻi maʻi. Mai inu i ka hale inu inu a me nā nectars. Hoʻonui pinepine ka mālama ʻana i ka inu i ka GI a hoʻopilikia i ka pae koko koko.
