Ke hoʻokumu ʻana i kahi papa no ka maʻi maʻi maʻi, ʻo ka poʻe a pau e makemake ʻole e loaʻa i nā paona keu he mea nui wale nō ia i ka manaʻo o ka calorie kūloko o nā huahana, akā, nā mea kikoʻī nui.
Kōkua nā Nutrisi i ka heluhelu ʻana i ka ʻike e pili ana i ka ʻōlelo a glycemic index.
Hoʻomaopopo i nā waiwai GI ʻae iā ʻoe i kēlā me kēia lā i ka meaʻai maikaʻi i ka meaʻai, ka hoʻohana ʻana ia mea he hopena maikaʻi i ke kino, mālama i ke kiʻekiʻe o ka insulin, ʻaʻole i ka hakakā i nā ʻōpū o ke kūwaho, a e hōʻemi i ka pohō.
Kekahi Glycemic index: he aha ia
Ua ʻōlelo ʻo Kauka David Jenkins i ka makahiki 1981 e pono e koho nā mea maʻi me ka maʻi maʻi i ka huahana e pili ana i ka hōʻailona hou. Hōʻike ka glycemic index a me Gl i ka nui o nā waihona lae. ʻO ka haʻahaʻa o ka helu, ʻoi aku ka palekana i ka inoa no ka meaʻai i ka maʻi maʻi maʻi.
Nā mea nui:
- Ua hoʻololi ke ʻano o kahi huaʻōlelo hou i ka papahele no nā maʻi maʻi: hiki i ka poʻe ke loaʻa i ka meaʻai kūpono aʻe, ʻo ka papa inoa o nā meaʻai i ʻae ʻia ua lōʻihi. Huli ʻo ia kekahi mau ʻano o ka palaoa (me ka bran, ka silye, ka paukō) ʻoi aku ka palekana me ka nele o ka insulin ma mua o nā curmin glazed, nā apricots a me ka palaoa wili.
- Nui ka lawa ma nā papa lima e hōʻike ana i ka GI o nā ʻanoʻai like i ʻole e wehe i kahi meaʻai maʻamau. ʻO ka loaʻa ʻana o ka helu helu kūpono o nā calorie, ʻo ka kīʻaha mai nā cereals, nā huahana momona, nā huaʻai, nā mea kanu ma ka papa ʻaina e hōʻemi ana i ka ʻāʻī a me ka huhū e loaʻa pinepine ana i ka maʻi maʻi ma kahi o nā kīʻaha lehulehu.
- Ka mea i ole ia e hoino i ka pancreas, paana (60), polokaʻeleʻele (22), koko a me ka waiū (40), a me ka wai kūlohelohe me ka honi (55) hiki ke hoʻopau ʻia i ka liʻiliʻi. Hoʻololi maikaʻi ʻia nā mea momona i ka ʻaihue, ʻaʻohe ʻōhū ʻokoʻa i ka glucose.
- Hiki i nā papa ʻaina GI ke loaʻa koke i ka poʻe maʻi maʻi i nā inoa e pono ai ke kāpae ʻia mai ka papa inoa. No ka laʻana, Gl hōʻailona no ka pia - 110, ka papa keʻokeʻo - 100, nā mea inu carbonated - 89, meaʻaʻai palaoa - 85, nā ʻoliki pīpī me nā momona a me ka paʻakai paʻakai - 86-88.
- No ka nui o nā poʻe i hōʻike ʻia i ka lolo, ʻo ka mea i ʻike i kekahi mau meaʻai olakino me ka haʻahaʻa haʻahaʻa a me nā momona e loaʻa iā lākou ka nui glycemic index. He mea e hana E haʻalele pono i kēia mau mea - ʻaʻole pono. Hoʻomaopopo nā kauka i ke ʻano o ka hoʻohana ʻana i nā ʻano meaʻai i kau ʻia, akā ma ka mea liʻiliʻi. Mālama ka beets i kēia kāʻei: ʻo ka GI he 70, paila - 65, kāʻili palaoa kāʻili - 63, rutabaga - 99, keʻa kuke - 65.
Ke koho nei i nā ʻano o nā meaʻai kūpono, pono ʻoe e noʻonoʻo: "ka wikiwiki" hoʻoneʻe maikaʻi ʻia, a hoʻonāukiuki i ka piʻi nui o ka nui o ka hoʻokahe koko.
Inā ʻaʻohe mea kino pilikino, a laila e hōʻiliʻili i ka nui o ka ikehu i ka glycogen, hana ʻia kahi momona momona e pono ai.
Ma kahi o ka loaʻaʻana o nā momona, "hoʻolōʻihi" ka mālama ʻana, mālama ʻia ka nui o ka ikehu i ka manawa lōʻihi, ʻaʻole ʻike ka pancreas i ka hoʻonui nui ʻana.
Nā hiʻohiʻona GI:
- Aia ka pākuhi i hoʻokahi haneri māhele. Hōʻoia kahi hōʻailona hōʻailona i ka huina o nā kalapika i ka huahana, kahi waiwai o 100 mau huaʻehā ka pona maoli.
- ʻO nā huaʻai, nā hua he nui, nā lau lehua, a me nā mea ʻai i nā mea pinepine i ka pae Gl. Ua hōʻike ka poʻe Nutritionists i nā hōʻailona o ka 70 a i ʻole nā mea ʻokoʻa no ka mea ʻai nui o ka meaʻai: ka berena keʻokeʻo, nā pancakes, ka pizza, kaʻaila me ka kō, nā waffles, marmalade, semolina, mau keke, nā ʻuala.
- ʻO nā waiwai GI ka hoʻohālikelike o nā waiwai.
No ka loiloi i ka kuhikuhi glycemic, e hana ka glucose i ke kumu nui.
I mea e hoʻomaopopo ai i ka pae o ke kō o ke koko ma hope o ka loaʻa ʻana o 100 g o ka mea i koho ʻia, manaʻo ʻo Dr. D. Jenkins i ka hoʻohālikelike ʻana i nā helu hoʻohālikelike ʻana me ka ʻai o hoʻokahi haneli gr o ka glucose.
No kahi hoʻohālikelike, hiki aku ke kō o ke koko i ka 45%, ʻo ia ka mea o ka pae o Gl ma 45, inā 136%, a laila 136 a pēlā aku.
ʻO nā mea pili i ka Index Glycemic o nā huahana
ʻO kahi hōʻailona koʻikoʻi e hilinaʻi i ka mana o nā mea he nui. I ka huahana like, ʻokoʻa paha nā loiloi o Gl ma muli o ke ʻano o ka mālama wela.
Eia kekahi, ʻike ʻia nā hōʻailona GI e:
- Kēia a me nā ʻano o nā ʻai, nā hua ʻai, ka berena, nā cereals, nā hua, nā mea like ʻole. No ka laʻana, he pīni keʻokeʻo - 40, mau ʻala'ōmaʻomaʻo - 30, lima - 32 mau ʻāpana, nā currant ʻeleʻele - 15, ʻulaʻula - 30. ʻO nā ʻuala momona (ʻo ka momona huaʻai) - 50, nā ʻano kīʻaha like ʻole ma nā ʻano kīʻaha - mai 65 a 95.
- ʻO ke ʻano o ka hoʻomākaukau a me ke ʻano o ka wela wela o ka meaʻai. Ke hoʻoluhi nei, me ka hoʻohana ʻana i nā momona holoholona no ka hana ʻana i ka palaoa, ala ka glycemic index. No ka laʻana, ka ʻuala: iʻa i loko o ka pā a me nā ʻano o "fries" - ʻo GI ka 95, kālua ʻia - 98, i hoʻolapalapa ʻia - 70, ma nā kāʻei - 65.
- ʻIla Pūnaewele ʻOi aku ka nui o nā fibers o ka mea kanu, e hoʻolōʻihi i ka huahana, ʻaʻohe hoʻoikaika ikaika o nā kumu glucose. No ka laʻana, loaʻa i ka maiʻa ka glycemic index o 60 o nā ʻāpana, akā he hapa ka nui o ka fiber e hoʻolohi ana i ka pae o ka hoʻoiho o ka ikehu i ke kino. ʻO kēia hua momona aʻai i ka mea liʻiliʻi hiki ke hoʻopau ʻia e nā maʻi maʻi.
- Mea waiwai no nā ʻano like ʻole o ka pāʻai. ʻOkoʻa ka GI i ka ʻiʻo me ka huina o ke ʻano o kaʻaila a me ka ʻaka, me nā mea ʻala a me nā mea kanu, me ka ʻaila a me nā momona holoholona.
No ke aha ʻoe e ʻike ai i ka GI
Ma mua o ka lawe ʻana i ka pālohelohe o ka maʻi glycemic, ua manaʻoʻiʻo nā kauka e like me ka hopena o nā mea laʻa, he ʻāpana o nā ʻano o ka meaʻai.ʻO kahi ala hou e loiloi ai i ka hopena o nā mea kākoi maoli i hiki i nā kauka ke hoʻopili i nā huahana hou i ka meaʻai i nā mea maʻi me ka maʻi mellitus no ka mea hiki ʻole iā ʻoe ke makaʻu i ka dinamics hiki ʻole ʻana i nā hōʻailona glucose koko ma hope o ka pau ʻana o kēia mau mea.
Mahalo i ka wehewehe ʻana o GI ma nā mea like ʻole, hiki iā ʻoe ke wehe i ka kaona i loko o ka meaʻai, he hopena maikaʻi na ke ʻano, ke ʻano maikaʻi o ke ola, ka makeʻe ʻana, a me ka ola kino. He mea maʻalahi hoʻi ke koho i ke ʻano kūpono o ka hoʻopiha ʻana i ka meaʻai, nā mea hoʻohana pono i nā mea kanu, nā cereals a me nā salads e hōʻemi ai i ka hana ʻana o Gl.
Papa Huaʻala huahana Glycemic
Ma hope o nā makahiki noiʻi, ua hoʻoholo ʻo Profesie Jenkins ka GI no ka nui o nā meaʻai, me nā ʻano like ʻole. Pēia ʻia nō hoʻi nā helu Gl no nā inoa ma muli o ke ʻano hoʻomākaukau.
No nā poʻe maʻi maʻi, nā mea haʻuki e makemake e hoʻemi i ka paona, nā mea a pau e hahai ana i ko lākou olakino, he mea pono e loaʻa kahi papa o nā huahana glycemic index. E maʻalahi ka hana i ka papa ʻaina like ʻole me ka hoʻopili ʻana o nā hua pono a me nā mea momona aʻai, inā ʻike ʻoe ʻaʻole wale i nā calorie content a me ka waiwai momona (momona, nā huapalapala, huaora, protein, mineral, fiber, a pēlā aku), akā pū kekahi i nā waiwai Gl e pili pono ana i ka pae o ka glucose i loko o ke koko.
ʻO ka hapa nui o nā huaʻai a me nā mea kanu ʻai haʻahaʻa haʻahaʻa
He haʻahaʻa haʻahaʻa o GI:
- nā lau: nā ʻiki, ka soybeans, kāpeti, pī, zucchini, lentil, kāloti huaʻai. ʻO nā inoa ʻē aʻe: ka pepi, ka pī, ʻōpala, rarani, ʻipi, kamato, nā kukama;
- nā huaʻai a me nā hua: plry plum, plum, blackberry, currant, pomegranate, grapefruit. ʻO ka GI haʻahaʻa ma nā apricots hou, nā lemona, nā huaapiki, nectarines, raspberry;
- greens: lettuce, dill, parsley, spinach, lettuce;
- ʻāhā, ʻūlū, ʻalo, nā ʻakaʻā.
Loaʻa i ka GI High:
- lauwiki, ʻaina keʻokeʻo, nā ʻalā pīpī, nā ʻōpala, ke kōolaʻa me nā kīnika a me nā nati, ka palupalu palaoa palupalu, nā keke palaoa, nā ʻīlio wela;
- waiū ʻāwaena a me kaʻaila me ka kō, ke kīwī pākahu pōkole;
- meaʻai ʻai wikiwiki, no ka laʻana, kahi hamburger - 103, popcorn - Gl is 85;
- ka laiki keʻokeʻo a me ka huahana koke mai nā pēpē, millet, ka palaoa a me ka semolina semolina;
- manaʻoaniani, waʻa, keke lau, nā kō, nā Snickers, Mars a me nā mea ʻē aʻe o nā ʻoni lāʻau. Pono ka ʻomaʻomaʻi e ʻai i nā pōmole, aila hau, halva, nā pōpoki hua i ke kō, nā hīnaʻi pā, ke kīʻaha palaoa;
- nā paʻani ma nā ʻōpala, nā wai, nā kīnika, nā kiki, nā kāloti i hoʻolapalapa, ka huʻu ʻala maikaʻi, paukena;
- ʻuala. Loaʻa ka GI liʻiliʻi i ka ʻuala momona, ka nui - i ka palaoa, kālua ʻia, ka pōpoki, nā Palani;
- ka pia, ka wai inu maʻi e like me Coca-Cola, Hoʻouka, Fanta;
- koko me ka kō holi a me ka waiū i hoʻopaʻa ʻia, ʻaʻohe mea inu momona le ʻākia ʻākina.
ʻO ka waiū momona, ka meaʻai wikiwiki, ka pāʻai, ka pia, nā pōpoki, nā waiū waiū, ʻaʻole wale nā calorie kahi a me ka liʻiliʻi o ka hoʻohana ʻana i ke kino, akā, loaʻa pū ka paʻakai pākī. ʻO GI kiʻekiʻe o kēia mau huahana he mea ia e wehewehe i ka pāpā ʻana i ka hoʻohana ʻana i nā mea i papa inoa ʻia.
Loaʻa nā hulawa i kahi gi nui
Pono e nānā pono i ka papa ʻaina i ʻole e waiho i ka nui o ka calorie, akā, ʻo nā huahana waiwai, no ka laʻana, a me nā pōkoki ʻolika mai ka meaʻai: ʻo GI ka 22, ʻo pasta i hana ʻia mai ka durum palaoa ʻo 50.
I ka hoʻomakaʻana o ke lā, hiki iā ʻoe ke loaʻa ka nui o nā meaʻai me ke kiʻekiʻe a me ke kiʻekiʻe o ko Gl, ma ke ahiahi e hoʻemi ʻia nā waiwai.
Maikaʻi e ʻai i nā huaʻai hou, hua a me nā lau, pono e ʻai i ka nui o ka protein, nā aila ʻaila.
Pono e hoʻopiʻi ʻia nā nīnau a pau e pili ana i ka meaʻai i ka maʻi diabetes. Pono e hoʻomaʻamaʻa maʻamau i nā kauka, nānā i ka moku'āina o ke olakino, e lawe i nā hoʻokolohua e hoʻoholo ai i ke kō koko.
