ʻO ka hapa nui o nā meaʻai mai ka papa ʻaina maʻamau o kahi kanaka i kahi glycemic index - kahi mākaʻikaʻi e kōkua i ke koho ʻana i ka manawa koke o ka ʻai ʻana i ke kō i loko o ke kahe i loko o ke kahe wai.
ʻOi aku ka kiʻekiʻe o ka mākaukau, ʻoi aku ka wikiwiki ma hope o ka papaʻai i loko o ke kino e piʻi ka pae o ka glucose.
No ka mālama ʻana i ka glucose koko, pono ʻoe e ʻike i nā meaʻai e hoʻonui i ke kō o ke koko a me ka haʻahaʻa. Pono e mālama pono i nā mea e hoʻonui ai i ke kō o ke koko, a no ka hoʻohana ʻana i ka hoʻohana ʻana. Hoʻopili kēia i ka paʻakai keʻokeʻo a me nā meaʻai i nā momona kākahi maʻalahi.
He aha ka hoʻonui ʻana i ke kō koko: kahi papa inoa o nā huahana a me kahi papa pā o kā GI
No ke aha he mea nui o ka ʻike ʻana i nā meaʻai e hoʻonui ai i ke kōpaʻa koko i loko o nā wahine, nā kāne a me nā keiki a mālama i kēia ʻōuhi. ʻO nā meaʻai e hoʻonui ai i ka nui o ke kō i loko o ka plasma e hoʻopilikia i ka olakino o nā poʻe me ka maʻi maʻi. ʻAʻole ke kumu o kēia alualu i ka nui o nā sweets i ʻai, akā i ka hana hoʻokūkū i ka pancreas.
ʻO ka papa inoa o nā huahana e kū nei ke kō o ke koko ma nā wahine, nā kāne a me nā keiki.
- mea momona ʻai;
- iʻa i kāʻai;
- mokulele;
- kinila ʻaila;
- meli a me nā huahana beekeeping, jam;
- confectionery a me ka pastry;
- nā hua momona: nā hua waina, nā huaʻai, ka maiʻa;
- nā ʻano hua āpau āpau;
- momona momona huʻala, kaʻaila;
- ʻōmaʻomaʻo momona me nā toppings;
- momona, paʻakai a me nā ʻalā pēpē;
- nā ʻano āpau āpau: nā ʻai, iʻa;
- iʻa caviar;
- Pasta
- semolina;
- keʻokeʻo keʻokeʻo;
- waiū waiū i loaʻa i ka semolina a i ʻole laʻa ʻole;
- inu wai kala a me nā waiʻona;
- ʻono ʻaʻalā, ʻaʻai.
ʻO nā ʻōmaʻomaʻo, ka ʻuala, nā ʻuala, ka palaoa, kēlā me nā meaʻai i ʻaʻa ʻia, nā ʻala, nā mea i pulu ʻia i ka palaoa, nā huahana palaoa - ʻo nā mea āpau e hoʻonui wikiwiki i ke kō i ke kō. ʻO nā kīʻaha ʻai, nā ʻanuʻu ʻaʻai, nā mea ʻala me ka protein a me kaʻaila, ka pahu hau, nā muffins hou i kālai ʻia a me nā sandwich i loaʻa ka liʻiliʻi ma nā pae kō.
He aha nā meaʻai e hoʻonui ai i ke kō koko a me ka papa ʻaina glycemic index:
| Kahuliʻi | GI |
| Roti palaoa keʻokeʻo | 100 |
| ʻO nā ʻōpala pipi | 90 |
| ʻUala | 96 |
| Nā iʻa aʻai | 90 |
| Paʻa keʻokeʻo | 90 |
| ʻO ka pōpoki pane ʻole | 85 |
| Hoʻopala ʻia | 80 |
| Muesli me nā kinipona | 85 |
| Pōla | 70 |
| Kalaha | 75 |
| ʻO ka waiū iʻa ʻaila | 75 |
| Millet | 70 |
| Kāwei | 75 |
| ʻO nā ʻāpana kākoti | 75 |
| ʻLelo (brown and keʻokeʻo) | 70 |
| Semolina | 70 |
| Nā waiʻaila (ka awelika) | 65 |
| ʻĀlai | 60 |
| ʻŌpala ʻia | 65 |
| ʻAiʻeleʻele a me kaʻula | 65 |
| Kahala māla | 65 |
| Macaroni a me Kauhi | 65 |
| ʻO nā ōla palaoa palaoa | 60 |
| Panana | 60 |
| Kalikimaka | 60 |
| ʻIliola | 60 |
| Melona | 60 |
| Oatmeal | 60 |
| Ketchup a me ka pua nani | 55 |
| Sushi | 55 |
| Nā Huakaʻi Pehu | 55 |
| Persimmon | 50 |
| Nāui wili | 45 |
| Mau pīni | 45 |
| Ka ʻōmaʻomaʻo hou | 45 |
| Nā ʻoka o Buckwheat | 40 |
| Hoʻopili, nā apricots maloʻo | 40 |
| Apana hou | 35 |
| Nā noʻi Kina | 35 |
| ʻAukala | 35 |
| Iho lei | 35 |
| ʻO ka wai momona | 30 |
| ʻO nā kaloti hou a me nā beets | 30 |
| Paʻa liʻiliʻi ʻaina keke | 30 |
| Miliki | 30 |
| Nā māmona (ka awelika) | 25 |
| ʻŌpala | 20 |
| Kāpio | 15 |
| Kālepa | 15 |
| ʻĀʻā pū | 15 |
| Nā mea momona hou | 5 |
Hoʻoholo ʻia ka ʻōkuhi e pili ana i hoʻokahi haneli gr o ka huahana. I ka papa, noho ʻia ke kūlana kiʻekiʻe e ka meaʻai me kahi index glycemic kiʻekiʻe. Hiki ke alakaʻi ʻia nā maʻi maʻi e kēia mau ʻatikala: he aha nā meaʻai e ʻai ai lākou me ka ʻole o ka mālama i ko lākou olakino, a pono e haʻalele ʻia i ka meaʻai.
Nā huahana huahana
Pono ke kino e hoʻoemi ʻia e ka maʻi maʻi e hoʻopau i ka waiū a me nā huahana momona. Akā ma aneʻi ma aneʻi e hoʻonui ai nā meaʻai i ke kō koko a ʻaʻole pono.
ʻO ka glycemic index of syrniki he ʻehiku mau pūʻulu, no laila pono lākou e kāpae ʻia mai ka papa inoa o ka mea maʻi.
ʻO Eskimo, ka waiū i hoʻokaʻawale, e hoʻonui i ka hoʻoliʻi o ke koko a hāpai i ka hoʻokumu ʻana o nā palaka kolesterol.
ʻO ka kapu ʻono no ka maʻi maʻi maʻi ka make o ka waiū, kefir a me ka waiū i kēlā me kēia lā - hapalua o ka wai inu. Ke piʻi wikiwiki nei ka glucose i ka waiū hou. Hoʻāinu ʻia ka wai.
ʻO nā hua momona a me nā hua
ʻOiai ke kiʻekiʻe o ka sucrose kiʻekiʻe o nā hua a me nā huaʻai, ʻo kā lākou pono kūpono e hoʻohana ʻia e ka maʻi maʻi no ka mea nui, no ka mea ua waiwai lākou i nā pectins, mineral, a me nā fiber.
I loko o nā palena kūpono, hiki iā ʻoe ke ʻai i ka huaʻala, nā huaʻala, nā ʻōpala, nā blueberries, nā ʻomo, nā wai, nā ʻoni, nā hua ʻōmele, kekahi hua hua waʻa (grapefruits, ʻekoke). ʻOi aku ka maikaʻi e ʻai i nā huaʻala me ka ʻili.
E kamaʻilio e pili ana i nā meaʻai e hoʻonui ai i ka glucose i loko o ke koko, ʻaʻole hiki ke haʻi ʻia kahi tangerines, nā maiʻa a me nā hua waina. Hoʻopiliʻokoʻa loa kēia mau huahana mai ka papaʻai o ke kanaka maʻi me ka maʻi diabetes.
Hiki i ka ʻālike ke hoʻonui nui i nā kiʻekiʻe o ka glucose, hiki ke ʻai ʻia ma mua o ʻekolu haneli mau haneli i kēlā me kēia lā. ʻO nā hua maloʻo ka nui o ka glucose, ʻo ia ka mea hiki ke hoʻopilikia i ka maikaʻi o ka maʻi maʻi.
Ma mua o ka hana ʻana i nā compotes, e pono e hoʻomoʻa iā lākou i ka wai anuanu no kahi mau hola ʻeono, a laila hoʻomoʻe i ka wai. E kōkua kēia hana i ka hoʻohemo ʻana i ka momona nui. He mea ʻino loa nā lā no nā maʻi maʻi maʻi.
Nā laupala
Hiki i nā huaʻai he nui i kahi piʻi o ka glucose o ke koko. ʻO ka pākala a me ka palaoa nā meaʻai e hoʻonui ai i ke kō koko.
ʻO nā mea ʻai i lalo nei e hoʻonaninani i ke kōluʻu koko: ua wehe ʻia hoʻi:
- ka wai momona;
- kamato;
- ʻōkala;
- kāloti;
- beets.
Pono nā kaupalena āpau e ʻai i ka papa o ka mea maʻi me ka maʻi maʻi maʻi.
ʻO ka hoʻohana ʻana o ka ketchup, kahi pāmato a me nā wai i hoʻopau ʻia. ʻO nā ʻili a me nā pickles, ʻaʻole loa e ʻai ʻia.
Nā lāʻau kanu huaʻai
ʻO ka paila no nā maʻi maʻi e pono e hoʻomākaukau ʻia me ka wai ʻole, i ka wai, me ka waiū haʻahaʻa haʻahaʻa. ʻO nā cereals, bakery a me pasta nā huahana āpau e hoʻokaʻa i ke kōpaʻa koko.
ʻO ka pilikia kūikawā i ka poʻe maʻi me ka maʻi diabetes he semolina a me nā meaʻai laiki.
ʻAʻole huahana ʻia nā huahana mai nā ʻano ʻano ʻai a me ka palaoa no ka hoʻohana ʻana, no ka mea, ua hāʻawi ʻia lākou i ka mahuahua o ka nui o nā glucose. ʻO ka pāla a me ka waiū ʻai, a me ka millet hoʻi, nā meaʻai me kahi kīʻaha glycemic kiʻekiʻe.
E kamaʻilio e pili ana i ka mea e hoʻonui ai i ke kō koko, ʻaʻohe hiki ke haʻi wale i ka palaoa keʻokeʻo, nā ʻihi pahu, nā croutons. Kekahi mau puʻu, waffles, crackers, pasta, crackers is classified as ban for diabetics. Kā lākou GI e pili ana i ka ʻehiku a hiki i kanaiwa kanaiwa.
Nā loea
ʻO nā mea momona i hoʻomākaukau ʻia me ka honi e pāpā ʻia no ka poʻe e loaʻa nei i ka maʻi "momona".Hiki i kekahi ke nīnau pinepine inā pili ke kō i ke kō koko. ʻO kaʻoiaʻiʻo, e pili ana ke kō i ke kō koko.
Ma ka maʻiʻai, ʻaʻole i haʻalele ʻia nā meaʻai ʻaina kiʻekiʻe mai ka mea ʻai a ka mea maʻi: pōkā, kuki, nā pōkole.
No kēia māhele o ka mea maʻi, nā mea ʻala i hana ʻia ma ka fructose a me sorbitol.
ʻO nā mea ʻai i lalo nei e hoʻonui i ke kōkela koko i ka maʻi diabetes ua pāpā ʻia:
- nā kīʻaha ʻona;
- nā hōʻiliʻili hale, nā mea ʻona;
- nā lole a me nā hau hau;
- nā pōpō me ka hoʻopiha piha;
- kahu momona a me ka pata cream;
- meli;
- nā ʻano kīwī, a pau ʻole;
- momona wai;
- ʻāpōpā kāwei.
ʻO kēia mau huahana ka nui o ka sucrose a me nā glucose, ua waiwai lākou i nā kaola māmā māmā, nā mea koke ʻia e ke kino.
Nā wikiō pili
He aha ka mea e hoʻonui nui ai i ka glucose koko? Nā pane i loko o ke wikiō:
ʻAʻole ʻo kahi maʻi Diabetes i kēia manawa no kahi kanaka. Hiki i kēlā me kēia maʻi ke kūʻokoʻa kūʻokoʻa i ka pae o ka glucose i ke koko ma ka home me ka hoʻohana ʻana i nā pono kūikawā. ʻO ka hoʻokae ʻana me kahi meaʻai ka mea e hōʻoiaʻiʻo ai e lele maʻalahi ka maʻi a hiki i ka maʻi diabetes ke alakaʻi i kahi ʻano maʻamau. No ka hana ʻana i kēia mea he mea nui ia e kāpae i nā meaʻai e hoʻonui ka glucose o ke koko mai ka meaʻai.
Hoʻopili kēia i nā huahana bakery, pasta, raiki a me semolina, beets a kaloti, ʻuala, soda, kūʻai ʻia i ka wai, kaʻaila aʻomaʻa, nā ʻahuʻula āpau e pili ana i ke kōpaʻa keʻokeʻo, ka waiū me nā additives, kaʻaila a me kaʻaila momona, nā meaʻai a pau, marinade, ʻai i ka ʻuma a me nā ʻili. Ma aneane nā huaʻai a pau no nā maʻi maʻi eʻai ʻia, akā i loko o nā palena kūpono. Hōʻalo i ka ʻai ʻana i nā hua maloʻo a me nā kinipona.
