ʻO nā meaʻai e loaʻa ana i nā mea kālaiʻawa ke hoʻokiʻekiʻe i ke kiʻekiʻe o ka glucose koko. ʻO nā noi ʻōlelo noi o kēia kaʻina hana i hana mua ma ke kulanui ʻo Kanada. I ka hopena, ua hōʻike nā ʻepekema i ka manaʻo o ke glycemic index (GI), ka mea e hōʻike ana i ka nui o ke kō e hoʻonui ma hope o ka ʻai ʻana i ka huahana. Kuhi nā papa ʻaina i loaʻa ma ke ʻano loiloi no nā loea a me kahi maʻi maʻi me ka maʻi maʻi no ka kumu o ka ʻona ʻana, i nā ʻano therapeutic meaʻai. He ʻokoʻa ke ʻano o ka glycemic index of durum palaoa pasta mai nā ʻano ʻē aʻe palaoa? Pehea e hoʻohana ai i kāu huahana punahele e hōʻemi ai i ka piʻi o ke kō koko?
ʻO ka Loʻo Loʻo Pasta
Ke kalapu ʻana i nā ʻano like ʻole (ka koke, wikiwiki, lohi) pākuʻi i ka ʻike o ka glucose i loko o ke kino. ʻAʻole lawa ka wehewehe kikoʻī i ka hana o nā mea ola kino. ʻO ka waiwai e pili ana i kahi mea ʻai i loiloi ʻia he glucose ia, ʻo kona GI ka 100. Ma muli o ka ʻike kikoʻī, ʻike ʻia kekahi kiʻi i kēlā me kēia huahana i ka papa. No laila, ʻo ka palaoa i hana ʻia mai ka palaoa rye, cereal (oatmeal, buckwheat), nā hua ʻai maoli, aila i ka ʻai i ka hapalua o ke kō o ka wai koko ma mua o glucose. ʻO 50 kā lākou huaʻōlelo he 50.
ʻO nā data GI o nā huahana like ʻole ma nā papa like ʻole e ʻokoʻa iki a mai kekahi. ʻO kēia ma muli o ka hilinaʻi o kahi kumu i hoʻohanaʻia. ʻO kahi huahana palaoa a ole kālena starchy (palaoa keʻokeʻo, mashed ʻuala) e hoʻokiʻekiʻe i ke kō koko koko ʻaʻole ka liʻiliʻi ma mua o ka momona (halva, keke). Hiki ke māhele i ka meaʻai i nā hui ʻelua. No ka mea mua o lākou, he mea nui ke ʻano o kā lākou hoʻomākaukau (hua waina - kohi). No ka lua - kahi kikoʻai ʻai (ʻeleʻele a i ʻole keʻokeʻo keʻokeʻo).
No laila, ʻo ka GI o kāloti māla piha loa he 35, mau mea kanu masala mai ka lau ʻai i kuke ʻia i kahi index o 85. ʻO nā papa e hōʻike ana i ka ʻano o ke ʻano o ka ʻai e loiloi ʻia i ka hilinaʻi: nā ʻala kuke, ʻala kalai. ʻO nā huahana me kahi GI ma lalo o 15 (mau kukama, zucchini, ʻōpala, paukena, mau palupalu, ʻōpū) ʻaʻole e hoʻonui i ke kō o ke koko i kekahi ʻano.
Hiki paha ke hoʻoholo i ka mākohu glycemic iā ʻoe iho?
Ma muli ke ʻano o ka pili o GI ma hope o ke kaʻina no ka hoʻoholo ʻana. Hoʻomaopopo ia e hana i nā hoʻokolohua no nā poʻe maʻi e hele ana i ke ʻano maʻi o ka maʻi maʻamau. Hoʻopau ka hoʻoponopono maʻi maʻi a hoʻoponopono i ka waiwai mua (mua) o ka pae koko koko. Kūkulu mua kahi papa kolu (No. 1) i ka pakuhi o ka pakuhi o ka hilinaʻi o ka hoʻololi i ke kō i loko o ka kō i ka manawa.
E ʻai ka mea maʻi i ka 50 g o ka glucose maoli (ʻaʻohe meli, fructose a me nā mea hoʻoliʻulu ʻē aʻe). ʻO ka hānai gula ʻai maʻamau, e like me nā manaʻo like ʻole, ua loaʻa iā GI o 60-75. ʻO ka hū mele mele - mai 90 a ma luna. Eia nō naʻe, ʻaʻole hiki ke lilo i kumu waiwai ʻole. ʻO ka huahana kūlohelohe o ka beekeeping kahi wili uila o ka glucose a me ka fructose, kahi GI o hope ma kahi o 20. Ua ʻae ʻia ʻo ia he ʻelua mau pakanana i loaʻa i ka meli i ka hoʻohālikelike like.
Ma kahi o nā hola 3 i hala aʻe, e ana ke kahe o ke koko koko o ke kumuhana i nā manawa maʻamau. Kūkulu ʻia kahi pakuhi, e like me ia e maopopo ai e piʻi mua ka hōʻailona glucose koko. A laila e hoʻokū ka ʻūhā i kona kiʻekiʻe a e iho malū.
ʻO kekahi manawa hou, ʻoi aku ka maikaʻi o ka lawe ʻole ʻana i ka ʻāpana ʻelua o ka hoʻokolohua, hoʻohana ʻia ka huahana o ka hoihoi i ka poʻe noiʻi. Ma hope o kahi hapa o ka hōʻike hōʻike ʻia i loaʻa iā ia ka 50 g o ka mauʻu (ʻo kahi hapa o ka pasta i kupa ʻia, kahi ʻāpana o nā keke, nā kuki), ana ke kōpaʻa koko a e kūkulu ʻia ka ʻāʻī.
ʻO kēlā me kēia helu i ka papa e kū mua ana i ka huahana ke kumukūʻai no ka loaʻa mau no ka maʻamau o nā kumuhana me ka maʻi maʻi
Nā ʻano like pasta: mai ka paakiki a me ka palupalu
ʻO Pasta kahi huahana kalaki kiʻekiʻe-kiʻekiʻe; 100 g ka mea 336 Kcal. ʻO GI pasta mai ka palaoa palaoa i ka awelika - 65, spaghetti - 59. No nā mea maʻi me ka diabetes type 2 a me ke aniani momona, ʻaʻole hiki iā lākou ke ʻai i kēlā me kēia papa i ka papaʻaina ʻana o ka meaʻai. Manaʻo ʻia e hoʻohana i kēlā mau maʻi i ka pasta paʻakikī 2-3 mau manawa i kahi pule. ʻO nā maʻi maʻi kinipoki o ka insulin me ka pae maikaʻi o ka uku maʻi a me ke ʻano kino, hana maoli ʻole me kahi paʻa paʻa loa i ka hoʻohana pono ʻana i nā huahana, hiki ke ʻai pinepine i ka pasta. ʻOi loa inā kuke pono kāu kīʻaha punahele a ʻono loa.
ʻO nā ʻano paʻakikī nā nui ʻē aʻe:
Basmati ka ʻihi a me kāna ʻōlelo glycemic- protein (leukosin, glutenin, gliadin);
- hoʻokaʻa;
- lehu lua (phosphorus);
- macrocells (pāpaʻa, kaleka, magnesium);
- hoʻoneʻe;
- Nā huaora B (B1, In2), PP (niacin).
Me ka nele o ka hope, ʻike ka luhi, ka mālama ʻia a mālama ʻia ka pale ʻana i nā maʻi lēʻeha ma ke kino. Mālama ʻo Niacin i nā pasta, ʻaʻole i luku ʻia e ka hana o ka oxygen, air a me ka māmā. ʻAʻole ke alakaʻi i ka hōʻola Culinary i nā nalowale nui o ka lāʻau PP. Ke hoʻolapa ʻia i ka wai, emi ma lalo o 25% o ia mau hala.
He aha ka mea e wehewehe ai i ka kuhikuhi glycemic o ka pasta?
ʻO GI pasta mai ka palaoa palupalu ma ka waena o 60-69, nā lāʻau paʻakikī - 40-49. Eia kekahi, hilinaʻi ia i ka hoʻōla a culinary o ka huahana a me ka manawa o ke kime meaʻai i ka waha. ʻO ka lōʻihi ka mea maʻi o ka mea maʻi, ʻo ke kiʻekiʻe aʻe ka pae ʻōlelo o ka huahana i ʻai ʻia.
Hoʻokomo i ka GI:
- kauai
- momona momona;
- kūlike.
ʻO ka hoʻokaʻawaleʻana o nā hāmeʻe i loko o ke koko e hiki ke lōʻihi (hoʻomalu i ka manawa)
Ke hoʻohana nei i ka papa ʻaina maʻi o ka kīʻaha pasta me nā lau, nā ʻai, nā aila ʻona (sunflower, ʻoliva) e hoʻonui iki i ka calorie o ka pā, a ʻaʻole e ʻae i ke kō o ke koko e hana i ka lele ʻoi.
No kahi maʻi maʻi, ka hoʻohana ʻana o:
- mea ʻole e hoʻomoʻa nei i nā meaʻai ʻaina ʻole;
- ka heleʻana o lākou i kahi momona;
- nā huahana liʻiliʻi i ʻānai ʻia.
ʻO ka XE o nā noodles, nā pepeiaohao, nā mea e like ai me ka 1,5 tbsp. la l a i ʻole 15 g. ʻO ka maʻi Diabetics o ka maʻi endocrinological mua, aia ma ke insulin, pono ke hoʻohana i ka manaʻo o ka pūʻulu berena e hiki ai ke helu i kahi nui kūpono o ka ʻaina kōkeke hoʻoliʻiliʻi i ka ʻai. Kūpono kekahi me ka maʻi āpau 2 e lawe i nā lāʻau hoʻoliʻiliʻi koko. Hoʻohana ʻo ia i ka ʻike calorie ma kahi huahana ʻai ʻia o ka paona ʻike ʻia. Ka ʻike ʻike i ka ʻike glycemic no nā maʻi āpau me ka maʻi mellitus, ko lākou mau hoahānau, nā loea e kōkua i nā poʻe maʻi e ola ikaika a ʻai pū, me ka paʻakikī o ka maʻi.
