He aha nā mea maʻi hakahaka e hiki ai - nā meaʻai momona kiʻekiʻe o ka glycemic Index

I ka maʻi diabetes, he mea nui ia e ʻike i nā ʻano o nā meaʻai e hoʻowalewale i ke kō kōʻai koko.

ʻO nā meaʻai me kahi index glycemic kiʻekiʻe a me nā mea me ka GI haʻahaʻa i kākau ʻia i nā papa.

I ka ʻike ʻana o ka maʻi pancreatic, ʻo kahi papa inoa o nā ʻano meaʻai me nā ʻokoʻa Gl like he kūpono a maʻalahi hoʻi e mālama i loko o kahi pukana me nā meaʻono.

He aha ka paukū glycemic huahana

Hōʻike ka GI i ka nui o nā hāmeʻe i kahi inoa kikoʻī a pehea hoʻoikaika i ka helu o ka hōʻemi ʻana o ka ikehu i ke kino.

ʻOi aku ka kiʻekiʻe o ka Gl, ʻoi aku ka nui o ke kaila o ke kō.

ʻAʻole ia he mea ʻoi a ma ka diabetes mellitus he mea pono ke loaʻa pinepine i nā ʻano meaʻai me ka glycemic index a me nā hōʻiliʻili paʻakikī, kahe, ka protein, no laila ua lōʻihi ka kaʻina hana o ka ikehu, ʻaʻole iʻoi aku nā waiwai o ka glucose i ka pālākiō.

Hoʻoholo ʻia ke GI ma kahi kikoʻī kūikawā, ʻo nā waiwai mai nā hale 0 0 a 100. Kūkia ʻia ke ʻano e ke kumu ʻānela Kanada ʻo D. Jenkins. Aia kēlā me kēlā me kēia huahana i kahi kuhikuhi glycemic kikoʻī, akā like me ke ʻano o ka wela wela, ka hoʻāʻo ʻana o ka pā, ka hoʻohui ʻana o ka aila kīʻaha, ʻokoʻa nā hōʻailona. No ka laʻana, ʻo ka GI o kāloti mau maka he 35, akā ma hope o ka kuke ʻana, hoʻonui ʻia nā waiwai ma mua o ka 2 o nā manawa: a he 85 mau pūʻulu!

Ua loaʻa ka pae o GI i ka:

• nā kumuhana o ka momona, fiber, protein;
• ʻano hana o ka wela wela o nā huahana;
• ka hoʻohuiʻana i nā mea kanu a me nā momona.

Ua loaʻa i ka Pelekane Jenkins: nā meaʻai me nā haʻalulu paʻakikī e loaʻa nā kuʻuna glycemic haʻahaʻa, me nā mea maʻalahi kiʻekiʻe. I ka hoʻokūkū ʻana i kahi papa meaʻai no ka maʻi maʻi, he mea maikaʻi ke noʻonoʻo pono i ka ʻikepili o nā papa GI e pale ai i kahi piʻi kiʻekiʻe o nā hōʻailona glucose.

I ka hihia o ka hana hoʻonā ʻana i ka hana o ka insulin, pono e hoʻohana pinepine kekahi i nā inoa nona ka pae o Gl ma kahi o 70 mau ʻāpana. I ka wā e hoʻokumu ai i kahi papa no ka maʻi maʻi maʻi, pinepine ka mea e hoʻopili ai i nā meaʻai i loko o ka meaʻai i loaʻa nā palakiko paʻakikī, nā aila, nā protein a me nā momona momona.

No ke aha e noʻonoʻo ʻia ai

ʻO kahi hōʻailona hou no ka loiloiʻana i nā huahana ua hoʻohui i ka ikehu o ka ikehu.

Ua loaʻa i nā mea hoʻohana i nā manawa kūpono ke hāʻawi i ka poʻe maʻi maʻi i nā ʻano o nā mea i hana ʻia mai nā meaʻai me nā mea kiʻekiʻe a me nā mea nui Gl ma nā mea i manaʻo mua ʻia e lilo i ka liʻiliʻi o nā hihia o ka insulin.

Mahalo i ke kau helu o ka GI, hiki iā ʻoe ke hoʻomaopopo koke i ka hoʻoikaika o kēia ʻano meaʻai e hoʻohālikelike ʻia i ka glucose.

Inā 40 he Gl, a laila e piʻi ka puna i ka 40%, ʻāpana he 70 a 70%, a pēlā aku.

Ua nīnau ka nui o nā poʻe inā he hewa ma nā papa GI: ʻo nā mea pākahi kanaka he nui ka nui o ko Gl ma mua o 100%. ʻO kēlā: kūpono ke kino i kekahi mau meaʻai ma mua o ka glucose, ʻoi aku ʻo Gl ma 100 mau ʻāpana. Ua haʻi aku ʻo Profesie Jenkins, ma hope o nā makahiki he nui o ka ʻimi noiʻi, i komo pū i kēia māhele: hamburger, pia, berena keʻokeʻo, ʻono like ʻole.

Nā huahana - Papa inoa

ʻO nā ʻano kai a pau i kā lākou glycemic index. Me ka maʻi diabetes, pono ʻoe e ʻike i nā mea e hoʻohana ai e mālama ai i ka pae glucose glucose kiʻekiʻe.

Kōkua kōkua:

• ʻO ka manawa liʻiliʻi ʻole ka loaʻa ʻana o ka mea i kahi meaʻai me kahi kiʻekiʻe o GI a me ka momona wikiwiki, ʻoi aku ka maikaʻi no ka pancreas. ʻAi, nā pōpoki, nā huluhulu e hiki ke hoʻopau wale i nā lā hoʻomaha, pinepine, inā ʻaʻole ia he mea e hoʻonāukiuki i ka piʻi ʻana o ke kō koko koko. ʻO kēia hiʻohiʻona ʻano e alakaʻi ai i ka pono no ka ʻaina paʻa, ʻoi aku ka leʻaleʻa a me ka hōʻoluʻolu o nā maʻi maʻi ma mua o ka mea ʻai kaulike, me ka noʻonoʻo ʻana i nā waiwai o Gl.
• Maiʻai mau i nā meaʻai me ka GI kiʻekiʻe, he haʻahaʻa loa i nā mea laʻa: nāwaliwali koke ke kino, ma hope o hoʻokahi hola a me ka hapa, makemake hou ʻoe e ʻai no ka nele o ka ikehu.
• ʻO kahi koho maikaʻi he haʻahaʻa ʻo GI (ka momona kiʻekiʻe a me ka momona momona) a me kahi liʻiliʻi o nā mea laʻala paʻakikī. Kūpono no ka ʻaina awakea.
• ʻO kahi pālahalaha kiʻekiʻe o nā haʻalulu paʻakikī a me kahi haʻahaʻa haʻahaʻa o GI (ka hiki o ke aniani i ka huahana). ʻO kahi koho maikaʻi no ka hana noʻonoʻo maikaʻi.
• ʻO nā koho nui he nui nā kākeleka, protein a me GI a hiki i nā ʻāpana 50 he koho maikaʻi loa, e hāʻawi ana i ka satiety a me kahi ikehu ikaika o ka ikehu no ka manawa lōʻihi. ʻAi ʻia nā ʻano ponoʻai no ka hana kino, e mālama ai i ke ʻano kino.

Hoʻo gi

He pono ia no nā maʻi maʻi maʻi e hoʻohana ai:

• nā huaʻai: nā huaʻala o nā ʻanoʻokoʻa like ʻole, nā ʻāpaʻa (hou), plums, nectarines;
• nā huaʻā: nā ʻōpala, ʻulaʻula a me nā ʻeleʻele, ʻeleʻele, loko o ka sea buckthorn;
• kālai palaoa;
• nā huahana ʻaʻai, tofu keke;
• nā huaʻomoʻu citrus: nā lemona, grapefruits, tangerines, oranges;
• waiū o nā momona momona;
• greens: parsley, cilantro, dill, lettuce - iceberg a me lettuce, spinach;
• vegetarian borsch a me ka mea kanu kāpala;
• nā lau: nā pipi, ka ʻamala, nā ʻomaʻaka, nā pepa momona, nā kaloti (ʻoi aku ka maikaʻi). ʻO ka GI haʻahaʻa i ka kāpeti o nā ʻano āpau, nā kukama, nā aniani, nā soybe, egg egg, radish, asparagus;
• moana wai;
• pi a me nā ʻōpala;
• apricots maloʻo, pomegerane;
• kaʻa ʻaila kuke me ka ʻaila ʻaila ʻaila.

High gi

He mea nui e hoʻokuʻu i nā ʻano meaʻai i lalo iho nei.

• pia, inu ʻākala me ka kō, nā koho a me nā kala synthetic.
• biscuit, halva, cornflakes, waffles, brown bar;
• liuliu
• hu ai ʻaila keʻokeʻo, nā lauwī keʻokeʻo, nā ʻāwīwā, nā ʻalā pīpī me nā hoʻopiha, nā pōpō, nā keke, nā palu palaoa palaoa;
• nā ʻano kai a pau;
• nā ʻāpana, nā ʻāpana, nā pōpoki;
• koko me ka hoʻohui o ka waiū i hoʻopaʻa ʻia;
• meʻa, jam, pastille, jam, marmalade me ke kō;
• pizza, donat, pōpoki palaoa;
• semolina, palaoa kīkī, ʻaila keʻokeʻo;
• curd mass;
• elele a hoʻonani;
• parsnip;
• nā ʻano palaoa a pau, nā pulupua pōkole koke mai nā ʻeke;
• nā kaʻaila, kaʻaila, kāmela;
• haʻu;
• nā apricots kāpili.

ʻO ka GI kiʻekiʻe no nā mea waiwai kūpono. Pono lākou i ka palena iki i ka meaʻai, hoʻohana i kahi ʻano o ka hoʻomākaukau ʻana, a ʻai hou paha.

Heluhelu ʻia nā helu liʻiliʻi o kēia mau mea:

• melon;
• ʻai wōkeke;
• ʻoki;
• ʻokaʻeleʻele
• hua waina;
• palaoa;
• hua moa, hua hau;
• pōkā i kālai ʻia;
• huaʻala wai;
• huʻihuʻi;
• kvass;
• wai momona;
• mamalyga;
• mau ʻōpala lau mai ka pipi, iʻa a iʻa puaʻa paha;
• pauʻa palaoa.

ʻĀpilikia a me nā ʻōkuhi insulin

Hōʻike ka GI i ka pilina ma waena o ka loaʻa o ka huahana a me ka fluctuations i ke kō koko.

Ua ʻike ʻia nā hōʻailona Gl no kekahi mau meaʻai, a ua nui nā haʻawina i hiki i nā kauka ke ʻōlelo aku i nā maʻi maʻi a i ʻole nā ​​ʻano meaʻai ʻē aʻe.

ʻO ka hōʻailona o ka insulin he haʻahaʻa haʻahaʻa haʻahaʻa. Ua hōʻike ʻo AI i ka nui o ka hoʻonui ʻana i ka hana o ka insulin ma hope o ka ʻai ʻana.

ʻO ka hormone koʻikoʻi e pili ana i nā kaʻina metabola i loko o ke kino, hoʻonui i ka permeability o nā membrane cell. Me ka hoʻonui pinepine ʻia o ka insulin, e hoʻohuli hou ʻia ka mau kākoi i ka momona o ke kino.

Pono ke koʻikoʻi o AI Nui i ka pākuʻi ʻana i kēia mau mea i ka papa kuhikuhi no ke maʻi maʻi. He mea nui ia e hoʻokō wale aku ʻaʻole i nā waiwai o ka inikini insulin, akā ma ka nui o ka meaʻai: nā mea hoʻolele pinepine i ka hōʻeha ʻana i ka pancreas a me nā hōʻailona glucose ma mua o 100 g nā kuki i ʻai no ka ʻaina kakahiaka.

Pehea e hoʻohana ai i ka kuhikuhi glycemic no ka maʻi maʻi

Ka ʻike i ka hilinaʻi ʻana o GI ma ke ʻano o ka hōʻiliʻili o ka huahana, ka hopena o nā momona, ka momona, nā protein, e kōkua ai e ʻai me ka maʻi o ka maʻi ʻokoʻa like ʻole, me ke ʻano ʻole o ke kaupaona ʻana.

ʻO ka hapa nui, nā mea kanu, nā hua ʻai, nā huaʻai i liʻiliʻi ka waiwai ma mua o ka pipi, pipi, kaʻaila, aisa, ʻili, nā puʻupuʻu, a me nā mea i hoʻopau ʻia me ka hopohopo no ka pae koko koko.

Ma hope o nā haʻawina a Polokalamu Jenkins, ua hōʻola hou ʻia nā huahana he nui: sulu polū, pasta (ʻoiaʻiʻo mai ka lauuma durum), ka wī nahele, ka wīwī ʻaʻala, me ka honu kākela ʻaila, ʻuala.

He maʻalahi ke hoʻohana ʻana i nā papaʻaina: hōʻike ʻia ke kumukūʻai o Gl ma hope o kēlā me kēia mea. ʻO kahi kūpono kūpono - no nā ʻano he nui kekahi mau hōʻailona. Me nā ʻano wela wela, ua hōʻike ʻia ka kuhikuhi ʻana o ka glycemic ma kahi laina ʻokoʻa: ʻoi aku ka maʻalahi o ke ʻimi i ke ala e pono ai ka wā e hoʻomākaukau ai i ka papa hana. No ka laʻana, nā ʻuala: kālai ʻia, pulapula, fries, kuke ʻia i ka ʻili a mai ʻole me ia, ʻūpī.

E hōʻemi i ka hōʻailona o ka Gl, he mea nui e hoʻohui i nā lau me nā ʻano meaʻai ʻē aʻe, e hoʻololi i nā momona holoholona me ka linseed, palaoa, ʻaila ʻoliva.

Pono ka maʻi maʻamau i nā inoa pinepine me ka glycemic index: ʻo nā kaila wikiwiki ka mea hoʻolana hewa a pōkole ka hapa ʻana, a piʻi ka nui o ke kō.

ʻO ka mahele nui o ka meaʻai, he haʻahaʻa nā haʻahaʻa GI i loaʻa ka fiber a i ʻole ka protein. I ka maʻi ʻaina, e pōmaikaʻi ka aila hinu. ʻO ka hapa liʻiliʻi o ka mālama wela i nā huahana he mea nui, inā paha no kahi inoa inoa. Pono ka maʻi maʻi e hoʻomaopopo i ka kuhikuhi glycemic indexing o nā ʻano mea nui i ka ʻai e hana wikiwiki ai i kahi papa no ka lā a me ka pule.

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