ʻO Glycemic index o nā huahana kaulana loa.

ʻIke ʻia nā kuʻikahi āpau (GI) i nā maʻi āpau a me nā poʻe e ho'āʻo nei e hahai i nā lula o kahi meaʻaiʻai. He hōʻailona kēia o ka piʻi o ka glucose i ka koko ma hope o ka ʻai ʻana i kekahi mau meaʻai a i ʻole kīʻaha. He mea nui nā helu kikoʻī ʻo Glycemic e noʻonoʻo no ka maʻi maʻi, atherosclerosis, ate a me nā ʻaoʻao o ka maʻi, a me ka momona. Hōʻike ʻia ka huaʻōlelo glycemic o nā huahana kaulana loa, a me ko lākou waiwai no ke kino, i ka puke.

Nā manaʻo kumu

ʻAʻole pono e helu i nā helu glycemic o nā huahana iā ʻoe iho. Aia i loaʻa nā papa kūikawā i hōʻike ʻia ka ʻike. No ka mea he mea waiwai o ka glucose ka mea e hoʻāla ai i ke kō koko, ua lawe ʻia kāna GI ma o 100 mau pūʻulu. ʻO ka hoʻohālikelike ʻana i ka hopena o nā huahana ʻē aʻe ma ke kino o ke kanaka, ua helu ʻia nā helu i hōʻike i ke kiʻekiʻe o ka ukana glycemic.

Hoʻokū ka huaʻōlelo glycemic huahana i ka nui o ka mono- a me ka polysaccharides i ka hoʻouluulu ʻana, ka ʻike o ka momona o ka meaʻai, ke ʻano wela, hui pū me nā mea ʻē aʻe i ke kaʻina kuke.

Hōʻikeʻike Insulin

ʻO kahi hōʻailona nui no nā maʻi maʻi maʻi maʻi. Kuhi ka insulin i ka nui o ka hormone pancreatic i pono e hoʻihoʻi i ka pae o ke kō koko koko i ka maʻamau ma hope o ka ʻai ʻana i kekahi mau meaʻai. Ma ke ʻano he kānāwai, hoʻohui nā mau ʻelua i kekahi i kekahi.

ʻO Hyperglycemia ma hope o ka ʻai ʻana i ka meaʻai e koi ai i ka hoʻokuʻu ʻana o ka insulin, ka nui o ia mea i kuhikuhi ʻia e ka indie i ka insulin

Nā laupala

Pono kēia hui o nā huahana i ka friabetes ma ka liʻiliʻi he 50%, i pili i ka pili ʻana me ka GI haʻahaʻa wale nō, akā loaʻa pū ka hopena maikaʻi i ke kino. ʻO ka hoʻonohonohoʻana o nā mea kanu i ka nui o nā huaora a me nā minela, nā antioxidants, kahi nui o ka fiber. ʻO ka hopena maikaʻi o ka mea kanu, ua hāʻawi pono i ka ʻai ʻana i ka meaʻai.

• mea kīnā;
• nā hopena anti-inflammatory;
• pale aku i nā mea radioaktif;
• hoʻoikaika i nā pale;
• hoʻonaninani maʻamau.

Hōʻike ʻia ka papa ʻaina o ka glycemic index o nā huahana (ma ke ʻano, nā lau).

ʻO nā lauʻano - kahi hui o nā huahana me kahi GI haʻahaʻa haʻahaʻa

ʻO ka hoʻohana ʻana i kēlā lā i kēia lā i ka nui o ka 600 g e hāʻawi i ke kino o ka poʻe ololi a me ka poʻe maʻi i nā mea āpau e pono ai. Hiki ke hoʻohana ʻia nā mea kanu no ka kuke ʻana i nā papa mua, nā ʻaoʻao ʻaoʻao, nā ʻalapona, nā sandwiches, sauces, pizza. Makemake kekahi poʻe i nā hua aʻa maka, he mea pono nō hoʻi, e noʻonoʻo pono ana i ka mālama wela hiki ke hoʻonui i ka GI o kekahi mau huahana (no ka laʻana, ʻuala, kāloti, ʻeleʻele).

ʻO nā hua a me nā huaʻai

ʻO ke GI kiʻekiʻe o kekahi mau huaʻaina a me nā huaʻai ʻaʻole ke kumu e hōʻole ai i ka hoʻohana ʻana iā lākou. Noho nā huahana i nā kūlana alakaʻi i ka nui o nā huaora a me nā minerala, pectins, flavonoids, waikawa organik a me nā tannins i ka mea hoʻomohala.

ʻO ka ʻōnaehana ʻōnaehana ka hopena ma loko o ke kino:

• ka lawe ʻana i nā mea laʻala i ke kino;
• hoʻolaʻa haʻahaʻa;
• ka hoʻowalā ʻana o ka hana endocrine;
• ka pale ʻana i ka hoʻomohala ʻana o nā kaʻina oncological;
• ka hoʻohaʻahaʻa ʻana i ke koko;
• ka hoʻokō ʻana o ke kōpae koko;
• hoʻokaumaha i nā pale.

Nā hua a me nā hua - kahi hale mālama hale o nā huaora a me nā minelala

ʻO nā palaoa a me nā palaoa

ʻO ka huaʻōlelo glycemic a me ka pono o ka waiwai o nā huahana e hāʻule koke i kēia māhele ka hilinaʻi nui ʻana i nā kumuwaiwai i hoʻohanaʻia i kā lākou hana. ʻO ka mea pono e lilo nā mea cereals i hele ʻole ma ke kaʻina hoʻomaʻemaʻe a me ka polish (brown brown, oatmeal). ʻOi aku ka GI ma lalo o 60. Hoʻohui ia, ʻo ia ka anga e loaʻa ai ka nui o nā waikena amino, protein, nā waikia organik, nā huaora, a me nā mea ʻike.

ʻO nā huaʻai - kahi kākoi kiʻekiʻe, akā huahana indispensable i kaʻai o nā mea olakino a me nā mea maʻi

ʻO ka pono o ka meaʻai (calorie content) o nā cereals a me nā huahana palaoa kekahi o nā mea kiʻekiʻe loa. ʻO kēia ke kumu o ka nui o nā kalapona i ka waihona. He mea nui e hoʻomanaʻo e pili ana ka saccharides i nā cereals ma o ka meaʻai kai, he mea pono ia no ka hoʻokaʻawale ʻana, ke kaupaona ʻana a me ka kolamu ma ke koko.

Loaʻa i nā huahana o nā palaoa a pau kahi GI ma luna o 70, ka helu lima maʻalahi iā lākou e like me nā meaʻai e pono ai ka ʻai ʻana. Hoʻopili kēia i nā maʻi maʻi, nā kānaka me ke kaumaha o ke kino, ka poʻe i loaʻa nā maʻi o ka ate, nā ʻōpū, a me ka nānā ʻana i nā lula o ke ola kino.

Nā huahana huahana

ʻAʻole ʻae ʻia ka hoʻohana ʻana o nā huahana dairy, akā hōʻeuʻeu pū kekahi e nā loea i ka lāʻau lapaʻau a me ka mea kanu. ʻO ka waiū he kumu ia e pono ai ka calcium no ka hana pono o nā lako musculoskeletal, ka pūnaehana hoʻo, a me nā ʻili. Hoʻohui hou i ka calcium, hiki i ka huahana ke hoʻolako i nā enzyme, hormone a me nā meaʻala o lalo:

• hao;
• keleawe;
• iodine;
• pālolo;
• ʻōpala.

Hoʻopili nā huahana huahana i ke kino o nā mea i nā toxins a me nā toxins, hakakā nui. ʻO ka mea ʻokoʻa loa e pili ana i ka nui o nā hopena maikaʻi no ke kino ka manaʻo i manaʻo ʻia i loko o ka lāʻau ʻolua (me ka ʻole o nā mea momona a me nā mea mālama) a me ke kefir. Hoʻohana ʻia lākou e hoʻohana ʻia e ka poʻe maʻi maʻi, nā poʻe e hōʻeha i ka hiluhilo, me ka huelo, ka maʻi maʻi, nā maʻi o ka naʻau, nā kīʻaha koko, a me nā ʻōnaehana urinary.

ʻO ka waiū a me nā kumulāʻau - nā huahana me ka GI haʻahaʻa a me ke kiʻekiʻe

Nā ʻĀpana a me nā Pili iʻa

ʻO nā kumuwaiwai o ka protein, nā waikawa organik, nā huaora B-series, polyunsaturated fatty acid. Me ka hoʻomākaukau kūpono, ʻike koke ʻia lākou, ʻōlelo ʻia i ka mea ʻai meaʻai, i ka wā o ka hānau ʻana i kahi keiki, me ka maʻi diabetes.

Ke koho ʻana i ka ʻai, pono ʻoe e hāʻawi i ka makemake i nā ʻano me ka nui o ka momona momona (moa, ʻalā, ʻuala, hipa, hipa). ʻOi aku ka maikaʻi o ka hōʻole ʻana i nā momona puaʻa momona, ʻoiai ua hāʻawi lākou i ka hoʻonui ʻana i ka cholesterol koko.

ʻO ka hua wale ka huahana i hiki ai ke hoʻopili ʻia e ke kino ʻoi aku ma mua o ka 97% o kāna hana. Aia kekahi i nā nui o nā waikina amino pono a me nā huaora, nā mea micro a me nā mea macro (molybdenum, zinc, manganese, iodine, hao a me ka phosphorus). Manaʻo nā loea i ka ʻai ʻana i nā hua he 2 i ka lā (me ka maʻi diabetes - 1.5 a ʻoi aku ka maikaʻi o ka protein wale nō), no ka mea, e komo pū ana i ka choline, he mea waiwai me ka hopena antitumor.

ʻO nā hua hua a me nā huahana nā kumu waiwai nā kumu waikina amino pono

Nā iʻa a me nā kai iʻa

Hoʻokomo ʻia ka Oatmeal Glycemic Index

Loaʻa ka waiwai o ka hoʻonohonohoʻana o kēia hui i ka hoʻomoʻaʻana o nā momona momona o omega-3. ʻO ka hopena o ke kino penei:

• komo i ka ulu maʻamau a me ke hoʻokumu ʻana i ke kino o nā keiki;
• e pono ai ke kūlana ma ke ʻano o ka ʻili a me ka ʻōnaehana urinary;
• nā hopena anti-inflammatory kūpono;
• ka komo ʻana i nā hana hoʻonaninani koko.

Eia kekahi, ʻo ka hoʻonohonohoʻana o nā iʻa a me ka kai i loaʻa i ka iodine, magnesium, zinc, calcium, phosphorus, hao. Ua pili kā lākou hana me ke kākoʻo ʻana i ka hana o ka ʻōnaehana musculoskeletal, ke kūlana o nā niho, ka endocrine apparatus, kaʻina hana kaila, ke ʻano hana a ka hana hoʻoulu.

Nā mea inu

Ua ʻae ʻia ka mea ʻē aʻe i ka lāʻai i kēlā me kēia lā:

• ʻO ka wai kalaiwa kai-carbonated - hōʻike ʻia no nā mea olakino a me nā mea maʻi. ʻO kāna hiki ke kākoʻo i ka pale o ka wai-electrolyte i loko o ke kino, e hoʻomaikaʻi i nā kaʻina metabola, normalize i ka digestive tract, ate, pancreas.
• ʻIle. ʻO ka mea eʻoi aku ka ikaika e inu ai i nā kamato, nā ʻuala, ka pomegerane, ka lemon a me ka ceri. ʻOi aku ka maikaʻi e hōʻole i ka mālama kūʻai i nā wai wai. Loaʻa lākou i kahi nui o nā paʻi, nā kahuʻi a me nā kō.
• Hoʻoholo ʻia ka Kuki ma ka waiho ʻana o nā pilikia me ka puʻuwai, nā kīʻaha koko a me nā puʻuwai.
• Tīma - hāʻawi ʻia ka makemake i nā ʻano ʻōmaʻomaʻo a me nā mea inu e pili ana i nā mea kanu.

He mea makemake ia e kaupalena i nā ʻinu ʻawa ʻawa, a inā i kekahi mau maʻi, e haʻalele iki iā ia. ʻAe nā kaiaulu e hiki i ka 200 ml o ka waina maloʻo maloʻo, inu ʻona ʻaʻoleʻoi aku ma mua o 100-150 ml (no ka maʻi diabetes - a hiki i ka 100 ml no nā kāne, a hiki i 50-70 ml no nā wahine). ʻO nā Liqueurs, cocktails me nā mea momona, champagne, a me nā mea inu waiʻona ʻo ia nā mea inu e pono ke hoʻokuʻu ʻia.

ʻO nā mea inu - kahi lā o ka meaʻai

Mea ʻae ʻo Montignac

Ua hoʻokumu ka mea 'ai meaʻai Farani M. Montignac i kahi ʻōnaehana olakino i hoʻokumu ʻia i ka helu ʻana o nā huahana GI. Ma mua o ka lawe ʻana mai i ke kukui, ua hoʻāʻo ʻia nā loina o kēia meaʻai a lākou iho a hōʻike i nā hopena maikaʻi loa (minus 16 kg i 3 mau mahina).

Hoʻokumu ʻia ka meaʻai Montignac ma kēia mau ʻōlelo:

• ka hoʻohana ʻana o nā meaʻai olakino a me ka pono;
• kaohi ʻana o ka lawe nui ʻana i nā hāmeʻa wikiwiki me nā kiʻekiʻe kiʻekiʻe;
• ka hōʻole ʻana i nā lipids o ka holoholona i hana ʻia;
• ke hoʻonui ʻana o ka nui o nā huahana i loaʻa i nā momona momona unsaturated;
• ka hui pū ʻana o nā ʻoliala o nā ʻano kumu like ʻole.

ʻAe ʻo Montignac i ka hoʻoponopono ʻana i ka meaʻai i nā papa ʻelua. ʻO ka kau mua ka mea i ka hoʻohana ʻana i kēlā mau huahana a me nā kīʻaha ʻaʻole ʻike ʻoi aku ka nui o nā kuhikuhi ma mua o 36 mau māka. Hāʻawi ʻia ka hana mua me ka hoʻemi ʻana o ke kaumaha o ke kino, ka wikiwiki o nā kaʻina o ka metabola.

ʻO ka papa ʻelua e pono e hoʻohui i ka hopena, ʻaʻole ia e ʻae i ke kaumaha nui e hoʻi i ka hoʻi. Hoʻomaopopo ka mea hānaiʻai i ka ʻai ʻana ma ke ʻano like, me ka inu ʻana ma ka liʻiliʻi he 2 lita o ka wai i kēlā me kēia lā, ka hāʻawi ʻana i ka kofe, ka momona, ka palaoa, ka muffin, ka palaoa mai ka palaoa palaoa, ka wai inu. ʻAe ʻia ka nui o nā iʻa a me nā meaʻai. Pono e hāʻawi ʻia nā hua ma ka pākaha.

He ʻano hoʻohālikelike no ka lā:

1. ʻAiʻina - apple, haʻahaʻa haʻahaʻa haʻahaʻa.
2. Ka ʻAina Helu 2 - ʻo ka oatmeal me ka waiū, kaʻaila.
3. ʻAno ʻaina - hake fillet, paʻu ʻia a kālua ʻia i loko o ka umu, ʻaila me ka ʻōpala a me ka ʻono ʻono, unsweetened compote.
4. ʻAiʻaina - ka laiki pala me nā tōmato, ke aniani o ka wai wai.

Kuhi ka hapanui o nā mālaʻai no ka mea nāwaliwali o kaʻai ʻole i ka ʻai ʻo ia ka hemahema o ka hana kino. ʻAʻole ke koʻikoʻi ʻo Montignac i ka pono o ka hana, me ka hōʻole ʻana i ka lilo ʻana o ke kaumaha i mea ʻai.