ʻO ka laweʻana o ka momona glycemic index: ʻo ka uluʻana o ka meaʻai, kahi hoʻohālike a me nā ʻāpana kūpono

ʻO ka papa ʻaʻina o ka glycemic menu, ka papahele e kūkākūkā ai mākou e pili ana i kēia lā, ka hoʻohana i ke kahe o ke kō koko koko.

Hoʻopiʻi ia i kahi palena nui o ka hoʻohana ʻana i nā huahana meaʻai, he kiʻekiʻe ko lākou kiʻekiʻe.

ʻO nā papa kuhikuhi glycemic haʻahaʻa haʻahaʻa ʻo ia kekahi o nā maʻalahi a me ka noi. Me ia, hiki iā ʻoe ke ʻōlelo maikaʻi i ka momona nui. No ka hana ʻana i kēia, lawa wale nō e hoʻokau wale i kekahi mau papaʻaina i kāu meaʻai ponoʻī e pili ana i nā meaʻai me ka GI kiʻekiʻe.

ʻO ka mea nui o nā meaʻai like ʻole: pono ia e hoʻololi i nā hoʻoliʻoliʻi maʻalahi me nā mea paʻakikī, ʻoiai ua lawe koke ka ua i mua a huli i nā waihona momona. Eia kekahi, ma muli o kēia, ke piʻi pono nei o ka loaʻa ʻana o ke kō i ke kō. ʻO ka hopena, ua hōʻike i kahi hāʻule o kona pae i kahi manawa hope ma hope, e alakaʻi ana i ka makemake ʻole ʻole.

Akā no ka mea nui i nā pale aʻe, ua ʻokoʻa ka loiloi o kā lākou hana: ua paʻa iki ʻia i loko o ka lohi ʻana, hoʻomaʻamaʻa i ke kino no ka lōʻihi a ʻaʻole hoʻi hoʻonāukiuki i ka fluctuations gula. ʻO kēia mau kumu kumu i kūkulu ʻia ai kēia ʻano meaʻai kūpono no nā poʻe me nā maʻi endocrine. No laila, he mau punahele no nā kīʻaha me kahi haʻahaʻa glycemic index a me ka haʻahaʻa calorie haʻahaʻa loa i waena o nā maʻi maʻi a me ka poʻe makemake e hōʻemi i ka paona.

ʻO keʻano o ka meaʻai

Ua aʻo lōʻihi ʻo Profesor David Jenkins i ke ʻano o ka ʻai ʻana i nā mea momona a ke kino o ka maʻi maʻi.

Ka mea i huli ia, ʻaʻole wale nō ka momona, akā ʻo ka meaʻai nō hoʻi ka momona i ka māka (ka palaoa keʻokeʻo, ka pasta, nā pāpale, nā mea kanu) e hoʻonui ana i ke kōpaʻa koko.

Ma hope mai, hōʻike ʻo ia i nā waiwai o nā kuʻuna o ka glycemic o nā meaʻai like ʻole, kahi i hāʻawi ai i nā haʻawina hou. E like me kāu e ʻike ai, hōʻike ka glycemic index (GI waiwai) i ka wikiwiki o ka lawe ʻana o nā kākāka e mau nei, a pehea ke ʻano o ka ʻai ʻana o ke kō i ka wā e hoʻopau ʻia ai kekahi huahana.

ʻO ka wikiwiki ka hoʻololi o ka ʻai i ka glucose, e kiʻekiʻe loa i kāna GI. I kēia mau mea, ua like ia me 100. Aia a kiʻekiʻe loa i ka palaoa (e pili ana i 70), starchy a me nā meaʻai momona. Akā ka mea haʻahaʻa loa no kekahi mau huaʻai a me nā mea kanu ʻole.Inā he GI ka 70, a laila ka wikiwiki o ka hōʻiliʻili o ka glucose a me ka hormone o ka pancreas (insulin) e ala i ke koko o kahi kanaka.

ʻO ka pahuhopu nui o ka hope loa: e like me ka ʻona ʻana. Hiki iā ia ke hoʻouna iā ia ma kahi "hana koʻikoʻi" (inā i komo ka mea maʻi i ka hale hana kime a pono wahie) a i ʻole e hoʻololi i ia momona kino (inā hana ka mea maʻi ma ke keʻena a alakaʻi i kahi ʻano hana maʻalahi).

ʻO ka hiʻohiʻona lua he mau manawa leʻaleʻa loa. ʻO ka mea mua, hoʻomaka koke kekahi i ka nui o ka paona, a laila ʻike ʻia ke anuanu, a ma muli o ke lilo ʻana i ka huhū, no ka mea, e hōʻoki iki ka kino i ka "ʻike" i ka glucose a me ka "hoʻolohe" i ka insulin.

Ma hope mai, ke hoʻohālikelike nei ka mea maʻi i ka puka ʻana o nā maʻi cardiovascular a me nā pilikia ʻē aʻe o ka maʻi diabetes. Pēlā, ʻoi aku ka nui o ka hormone pancreatic a me ka glucose i loko o ke koko e hoʻomaka i ka hōʻeha ʻana i nā kino āpau i loko.

Hoʻomaikaʻi

Inā mākou e kamaʻilio e pili ana i kahi mea e like me ka papaʻai ma o ka glycemic index, hōʻuluʻulu ʻia ka papa kuhikuhi no ka hebedoma me ka papa o nā huahana GI.

ʻO nā kīʻaha kūpono no nā kīʻaha me kahi haʻahaʻa glycemic index no ka hoʻolilo ʻana i ka paona ma ke ʻano he kōkua e hōʻalo i nā mea momona ʻē aʻe, pale a hōʻoluʻolu paha i ka maʻi maʻi.

E like me kāu e ʻike ai, hoʻolaha ka nui o ka ikehu ma o ke kino nei me ka hoʻomaikaʻi ʻana i ka meaʻai me ka GI kiʻekiʻe. Ma muli o ka fiber, ka assimilation o nā huahana me ka liʻiliʻi a iʻole ka GI i hele i kahi lohi loa.

Mālama mau ka ʻona o ka hilo i loko o ka wai koko i waena o nā mea aloha o ka ʻoluʻolu, ka mea e hoʻokomo mau i nā paukū o ke kō i honi ʻia ma kā lākou kīʻaha, eʻai mau i ka confectionery a me nā hua. I kēia hihia, e hoʻohaʻahaʻa loa ʻia ke kiʻekiʻe o ka insulin, a e nānā mau ʻia kahi maʻi metabola ma hope iki aku.

ʻO kaʻaiʻai index glycemic - kahi e hoʻomaka ai?

ʻO GI ka helu i piʻi ai ka pae o ka glucose ma hope o ka ʻai ʻana i nā meaʻai i loaʻa ka ʻai.

ʻO kēlā poʻe ka poʻe e makemake e emi ka paona me ka ʻole o ka hahai ʻana i ka meaʻai paʻa mau e hoʻomaʻamaʻa iā lākou iho i kēia kumu o ka mālama.

Ua ʻike ʻia kekahi poʻe liʻiliʻi me kāna nānā ʻana, hiki i kahi kanaka ke ʻai i ka papa "kūpono", a me ka ʻolua. Eia kekahi, e emi mau ka momona.

ʻO nā meaʻai e loaʻa kahi index glycemic kiʻekiʻe e loaʻa: nā huahana bakery o ka palaoa palaoa, nā pateta maʻamau, nā palala polima, ka momona momona, kekahi mau hua huaʻai. Akā nā huahana me ka haʻahaʻa haʻahaʻa e komo i ka berena bran, ka laiki paleki, kāpeti, nā hua momona a me nā ʻono ma kā lākou hui.

Hoʻokomo i ka GI

I mea e hoʻokō pono ai i ka pae o ka glycemic index o kahi huahana, he nui nā mea e pono ai ka noʻonoʻo, ʻoiai ke ʻano o ka puna (maʻalahi a paʻakikī), ka ʻōnaehana o nā kalapona, ke ʻano o ke kāʻai o ka meaʻai kai i ka meaʻai e pili ana i ka wikiwiki o ka hoʻokaʻina ʻana o ka ʻai, a, no laila, ʻo ka piʻi o ka hoʻonui i ka glucose i loko o ke koko lipids, protein, like hoʻi me ka pae, ke mahana, ka ʻano a me ka manawa o ka wela wela.

ʻO ka papa aʻe kahi o nā kuhi i loaʻa ka hopena nui ma ka pae o ka GI o kekahi mau huahana:

1. ʻano ʻano ʻāpala hi, nā mea kanu a i ʻole ka hana ʻana, a me ka hopena o nā mea kanu i nā huaʻai a me nā hua, ke kūlana pākeke. ^ E Ha yM. No ka laʻana, he pōpoki keʻokeʻo nui ka pōpī keʻokeʻo - 71. Akā hiki ke hoʻololi ʻia me kahi ʻano maikaʻi loa i kapa ʻia ʻo basmati me kahi hōʻailona o ka 55. Maʻa mau, ʻano nui nā hua a me nā huaʻai, he mea nui loa: no laila, ʻo ka GI o nā maiʻa loea he ʻoi aku ka ʻoi aku ma mua o ka unripe ;
2. pūpū kiko. ^ E Ha yM. Huki lākou i ka hoʻokaʻawale ʻana o nā meaʻai mai ka ʻōpū, ma laila e hoʻonui ai i ka manawa a ʻeli ʻia. ʻO nā French Fries i hana ʻia mai nā mea waiwai leʻaleʻa he GI haʻahaʻa ma mua o kahi kīʻaha i hana ʻia mai nā huahana hou;
3. ʻaʻano protein. ʻO ka saturated ka meaʻai me ka pōpilikia kahi hopena maikaʻi i ka hūnā ʻia o nā hormones i ka gastrointestinal tract. E kōkua ana kēia i ka haʻahaʻa glycemia;
4. kalapu. Hiki i nā sugars māmā ke hoʻonui i ka glucose koko. Hoʻolālā ʻo GI ma kahi o 70;
5. kūloko o ke kaʻina hana. Mālama, ʻūpū i ka wai, a me nā mea hoʻopunipuni ʻē aʻe e hiki ai ke hoʻopau i nā poli i kālai ʻia. ʻO ia ka mea e kōkua wikiwiki ai i ka ʻai. ʻO ke kumu, ke piʻi nui nei ka GI o ka meaʻai. ʻO kahi hiʻohiʻona o ka meaʻai e hoʻohele ʻia ma kahi pae paʻakikī o ka hoʻoili ʻana, ʻo ka papa keʻokeʻo. I loko o ia mea, kokoke pau ka "ʻeli", kahi ʻuʻumi ʻia nā mea a pau. Akā, ʻo nā pūhui likalowa mai ka pasta i kuke pono ʻia he pā pōkole loa kahi e kōkua ai i ka hoʻohaʻahaʻa ʻana i ka hydrolysis enzymatic o ke kō, a no laila, ʻaʻole maʻalahi i ka eli ʻia. ʻO ka hoʻololi ʻana i ke ʻano o nā huahana i ka hopena ma GI. ʻO nā ʻuala i kuke ʻia a hoʻopau ʻia i loko o nā ʻokiʻī, e hoʻokiʻekiʻe ai i ka ʻōlelo hōʻemi ma mua o nā moʻo mashed. ʻOi ʻākena i kona piha holoʻokoʻa ka ʻoi aku ka maikaʻi ma mua o ka wai momona mai ia mea;
6. e mālama ʻia. ^ E Ha yM. ʻO ka wela, ke kaʻina hana, a me nā mea ʻē aʻe i hiki ke hoʻololi i ka GI mua. E like me ʻoe e ʻike ai, ʻike ʻia ka papa ʻaina keʻokeʻo i kā ʻia o ka ʻalani līlī i ka 90 ma kahi o ka index 70. I ka wā e kuke ai, ka wai a me nā wai kiʻekiʻe e hoʻonāukiuki i ka ulu ʻana o ka starch a me ka neʻe ʻana i loko o kahi ʻano like jelly, e maʻalahi ka hoʻopiʻi ʻana ma lalo o ka mana o nā pūnaehana ʻōnaehana.
7. ka hele ana o ka kinona. Hoʻokumu ka hopena ma ka waihona i nā ʻano like ʻole: hoʻonaninani ka hua a hoʻōla i ka lapalapa o ka meaʻai i ʻoki ʻia, e hoʻemi ana i ka neʻe ma ka ʻaoʻao o ka digestive tract a pale i ka hoʻōla ʻana o nā enzyme gastric. No laila, hoʻonui ka lōʻihi o ka assimilation i kahi lōʻihi. No ka mea he haʻahaʻa loa ka GI i kēia waiwai, ʻaʻole e piʻi nui ke kōpaʻa koko.

Papa papa inoa

Hōʻikeʻike papahele me ka haʻahaʻa glycemic index no ka nalowale ʻana o ke kaumaha no hoʻokahi lā:

• kakahiaka kakahiaka mua: paila, ʻelua iʻa i ka berena rye me ka tīhi, ʻona me ke kō;
• kakahiaka lua: ʻulaʻula;
• ʻaina awakea: mea ʻala momona;
• ʻaina ahiahi ke aniani o kefir;
• ʻaina awakea: nā kuke momona i hoʻomoʻa ʻia me ka aila ʻaila.

Nā kiʻi momona

E noʻonoʻo i nā loea kaulana loa no kaʻai haʻahaʻa glycemic index.

ʻO ka moa me nā ʻōla:

• fillet moa;
• aniani;
• ʻaila ʻaila;
• ʻōpū.

Hoʻokomo ʻia ka fillet a me nā ʻeke i loko o ka pā a me ka palaoa me ka aila.

A laila, hoʻohui i ka pala, ka paʻakai a me ka ʻōpala. Ma hope o kēlā, hoʻopiha ʻia ka nui i ka wai a hoʻolapalapa no 20 mau minuke.

ʻO ka lau ʻala lau:

• ʻānā;
• Hoʻomaka
• kukama
• greens.

ʻO ka mea mua e pono ai ʻoe e hoʻōla i ka ʻanu, nā ʻoma, nā kukama a me ka pā. Kāwili ʻia kēia mau mea, lawelawe ʻia me ka ʻaila ʻoliva a me ka mustasa.

Hoike Mai

He kiʻekiʻe loa nā loiloi meaʻai ʻo Glycemic index. Wahi a nā loiloi o ka maʻi maʻi a me ka nalowale i ke kaumaha, ʻaʻole maikaʻi wale ka ʻai ʻana, akā maikaʻi ka hopena i ke olakino.

Nā wikiō pili

He aha ka paukū glycemic no ka nalowale kaupaona? He aha kaʻai haʻahaʻa glycemic haʻahaʻa? Papa no ka hebedoma - pehea e hana ai? Nā pane i loko o ke wikiō:

ʻO ka index glycemic a me ka hoʻoluhi kaumaha he pilina ikaika. Mai kēia 'atikala, hiki iā mākou ke hoʻohuli i nā huahana iʻike' ole mai, ka hoʻohaʻahaʻa loa i kā GI. He like paha nā meaʻai like ma ka like o ke kaʻina o ka hoʻoili. ʻO kahi kikoʻī glycemic no ka lilo ʻana o ka mea nui ka waiwai nui, akā pono ʻoe e nānā pono hoʻi i ka momona o ka momona i ka meaʻai, pono ka haʻahaʻa.