ʻO ka hapa nui o ka poʻe e hōʻole i ke kō, hōʻalo lākou i ko lākou ola, no ka mea, hōʻole lākou iā lākou iho i kahiʻano maikaʻi a me ka meaʻai maikaʻi loa.
Akā ʻaʻole e poina iā mākou he nui ka nui o nā mākeke like me ka hoʻohana, hiki ʻole iā ʻoe ke ʻalo wale i nā paona keu, akā e hoʻomaʻamaʻa hou i ke kino holoʻokoʻa.
Palapala palapala Glycemic - no ke aha ʻoe e ʻike ai?
Hōʻike ka huaʻōlelo glycemic i ka hiki ke meaʻai e hoʻonui i ka glucose o ke koko. ʻO ia ka mea, ʻo ka wikiwiki o ka pae o ke koko o ke kanaka e piʻi me ka meaʻai, ʻoi aku ka nui o ka huahana GI.
Eia nō naʻe, e hoʻomanaʻo e pili ana kona waiwai nui ʻaʻole e ka wale i nā ʻano o nā kalaka, akā, i ka nui o nā meaʻai i ʻai ʻia. Hoʻokaʻawale ʻia nā ʻōpoti ma nā ʻano he ʻelua: paʻakikī (paʻakikī) a maʻalahi hoʻi.
Ka hoʻonohonoho ʻana o nā mea kākoi i ka nānā ʻana o ka helu o nā honi māmā i loko o ke kaila molekala:
- maʻalahi - nā monosaccharides a i ʻole disaccharides, aia i ka mekameka molekahi i hoʻokahi a ʻelua mau molekō gula wale nō;
- paʻakikī (paʻakikī) ua kapa ʻia lākou he polysaccharides, no ka mea he nui kā lākou papa hana i ko lākou molamika molekile.
Mai ka makahiki 1981, ua hoʻopuka ʻia kahi ʻōlelo hou - ʻo ia ka "kuhikuhi glycemic index". Ke hōʻike nei kēia hōʻailona i ka pae o ke kō i loko o ke koko ma hope o ka ʻai ʻana i kahi huahana e loaʻa ana nā calcium.
Loaʻa i ka glucose i kaulana ka momona ma kahi o 100 mau kōwae. I ka manawa like, pono ka nui o ke kanaka olakino olakino ʻē aʻe ma mua o 50-55% o nā mea kālaiā i kēlā me kēia lā. Eia kekahi, pono e kaʻana o ka mahele o nā kalaiwa māmā no ka 10%. Eia nō naʻe, i ka poʻe maʻi me ka maʻi naʻau coronary, hoʻonui ʻia ka nui o nā kāloli i ka 60%, me he mea lā hoʻi kēia e pau ana i ka nui o nā momona holoholona.
Agave Syrup
ʻO ka kuhikuhiʻana o ka glycemic index of agave syrup he 15-17 mau ʻāpana. Ua ʻoi aku ia ma mua o ke kō. Aia ka mea nui i kēia kō me nā hue a me nā prebiotics, a pili pono i ka hana o ka hāliʻi.
Eia nō naʻe, he mea momona a hoʻohaunaele hou ka agave syrup, ʻoiai he 90% fructose ke maʻalahi, e waiho maʻalahi ʻia ma nā ʻōpū o loko i ke ʻano o ka momona.
Agave Syrup
I ka nānā mua, like ka ʻoliona agave me ka meli, akā he nui wale nō ka momona, no ka mea, he ʻahuʻula paha. Manaʻo nā kauka he mau huaʻaiʻai ia no ia, a, no laila, hiki ke hoʻohana ʻia e nā poʻe e mālama i ko lākou paona.
Ma hope o nā mea a pau, huapalapala i loko o ka papa ʻaina, ʻaʻole ia e kahe i ka puna koko. Mālama ʻia kēia waiwai i waena o nā mea maʻi a me nā mea hānaiʻai.
ʻO kekahi hiʻohiʻona kūpono o kēia huahana ka haʻawina o kona calorie, ʻo ia ka 310 kcal / 100 gram, ʻo ia ka 20 pakeneka ma mua o ka meli kō, akā ʻo 1.5 mau momona hou. Loaʻa kahi hoʻolaha glycemic haʻahaʻa ma muli o ke kiʻekiʻe o ka fructose.
He moʻoʻiʻo ka meli a he ʻoiaʻiʻo paha?
E pili ana i nā waiwai pono o ka meli i ka wā kahiko. Ma hope o nā mea a pau, he hale mālama hale o kēia nectar wai huakaʻi o nā mea pono i loko o kona ʻano.
- konʻai;
- hoʻōla
- oosapera;
- hao
- kalaiula
Hoʻopaʻa ka meli a palupalu i nā ʻōpala, hōʻoluʻolu i nā lāʻau ʻeha, e maʻalahi i ka hoʻopili ʻana, a hoʻomaikaʻi ʻia i ka hoʻoneʻe ʻana.
ʻO kahi wale nō o ka meli, ʻo ia ka helu kiʻekiʻe glycemic index, kahi ma waena o 60 a 85 mau pūʻulu a ke hilinaʻi nei i kāna ʻano a me ka wā o ka hōʻiliʻili. Eia kekahi, ʻo ka meli, e like me ka agave syrup, he nui o ka kalaka (330 cal / 100 g).
Hoʻololi ka mākaʻikaʻi glycemic o ka meli like me kona ʻano. E like me kāu e ʻike ai, ʻo ka meli kekahi o ka fructose, me kahi moʻo o ka 19, ka glucose me GI - 100 a me kahi mau oligosaccharides eʻoi aʻe. I ka huli ʻana, e pili ana i ka meli nectar mai loko mai, kahi o ka ratio o ka fructose a me ka glucose i loko o kāna kumu.
No ka hoʻohālikelike, he haʻahaʻa haʻahaʻa haʻahaʻa o ka acacia a me ka meli like me 24%, a me kahi kiko fructose kiʻekiʻe ma kahi o 45%, ma ke kumu, he haʻahaʻa loa ka glycemic index o nā ʻano meli maoli.
ʻO nā pōmaikaʻi o ka ʻoli maple
ʻO Maple syrup kahi hōʻailona kaulana o nā mea momona maoli me ka leʻaleʻa o ka ʻoluʻolu. Eia kekahi, loaʻa nā antioxidants, nā minerala, a me kekahi mau mau huaora.
ʻAlona Maple
ʻO ka huaʻōlelo glycemic o ka maple syrup e lele a puni 54 mau ʻāpana. Loaʻa iā 2/3 o ka sucrose. Loaʻa i kēia ʻoluʻolu ma ka hoʻoinu ʻana i ka wai o ka palani maple. Loaʻa ia i nā mea e like me ka calcium, magnesium, zinc, hao a me antioxidants.
Nā punahele ʻē aʻe
Kalapa
ʻO ka kōnī wai niu, a i ʻole ka niu iʻa, ʻike ʻia i kēia lā ʻo ia ka mea momona maikaʻi maoli ma ka honua.
Hoʻouka ʻia mai nā nectar o nā pua i ulu ma luna o ka niu. Hana ʻia nā nectar hou i nā puka 40-45, ma kēia ʻano hanu i loaʻa ai i kekahi mau hola.
ʻO ka hopena kahi ʻōkole caramel mānoanoa. Ma ke kūʻai aku hiki iā ʻoe ke loaʻa i ke kōʻaʻai niu ma ke ʻano o ia ʻano pākaha a me nā ʻioʻio nui.
ʻO GI o ka niu niu haʻahaʻa a hoʻohālikelike ʻia me 35 mau ʻāpana. Eia kekahi, ua saturated me nā huaora B a me kahi mea i kūleʻa a kūleʻa i nā kūlana hōʻeha - inositol. ʻO ka kōmī kōpala niu he 16 mau kaona amino a me ka nui o nā mea trace no ka maikaʻi a me ka mālama maikaʻi.
ʻO nā kākala i kau ʻia ma loko o ke kahe o ke kahawai, a laila e hana pono ana me ka pancreas. ʻO ka ʻono ʻāmaʻomaʻo kōmaʻomaʻo o nā kūmole kālā e hana ai i nā lako i kālai ʻia a i ʻole nā maʻamau.
Stevia
Loaʻa ka kōlaʻi "stevioside" momona mai nā lau o kahi mea i kapa ʻia ʻo ka mauʻu meli. ʻO ka waiwai nui o stevia he calorie a me ka glycemic index, e kūlike ana me ka nolino.
ʻO ka Stevia syrup he 300 mau momona ma mua o ke kō, ʻo ia, pono e hoʻohana ʻia ma nā wahi liʻiliʻi i loko o nā pā.
Loaʻa iā Stevia nā mea i hoʻopaʻa ʻia, nā huaora A, C, B a me 17 mau waikawa amino. He kulu mai ka meli mai ka lau nahele he hopena maikaʻi ʻole i ka maʻi i loko o ke ana o ka waha, ma muli o ia mea i ʻike pinepine ʻia i ka niho pulima a waha ʻole paha.
Hoʻolaha loa ka GI i ka hoʻokūkī stevia kaulana loa i waena o nā poʻe me ka maʻi maʻi, a me ka poʻe i haʻalele ʻole i ke kō.
Ierusalema kāpeka artichoke
Hana ʻia ia mai nā wai o Ierusalema artichoke aʻa, hoʻomanaʻo i ka meli i ka ʻano maʻamau a me nā ono.Hoʻololi ka glycemic index o Ierusalema artichoke mai 15 - 17 mau ʻāpana.
Akā ʻaʻole wale kahi kuhikuhi GI haʻahaʻa i kaulana loa ai, loaʻa iā ia kahi kiʻekiʻe o ka inulin, ka mea he prebiotic ikaika e mālama ana i ka gastrointestinal tract a hoʻohana ʻia ma ka mālama ʻana i ka dysbiosis e hoʻomaʻamaʻa i ka microflora intestinal.
Me ka maʻalahi o ka hoʻohana ʻana i ka kōnakela, ʻoiai i nā mea maʻi me ka maʻi maʻi, ua hoʻomaopopo ʻia ka normalization o ka nui o ke kō, ʻoi hoʻi kahi hōʻemi o ka pono o ka insulin.
Nā wikiō pili
He wahi kaiʻai e pili ana i ka pili o ke koko koko i ke olakino kanaka a me nā mea āu e koho ai ke hauʻoli i ka lā holoʻokoʻa.
No laila, i ka honua nā mea he nui kō kōlaki kūlohelohe me nā ʻano like ʻole glycemic. ʻO kaʻoiaʻiʻo, e mau mau ana ka koho hope loa me ka mea hoʻohana hope, ʻo ia wale nō ke hiki iā ia ke hoʻoholo i nā mea āna. Akā naʻe, mai poina e ka manawa koke i ka ʻike ʻole ʻana o ke kanaka i ke kō, a ʻoi loa ke ola kino o kona kino i ka wā e hiki mai ana.
