ʻO ka Porridge kekahi o nā kumu nui o nā kīpeka olakino no ka maʻi maʻi. ʻAʻole e like me nā lole loea, e hoʻolako nei kēia huahana i ke kino me ka momona, ka mea i hāʻawi i ke neʻe lohi i nā puna a me ko lākou kiʻi i ka hoʻololi i ke koko. ʻO nā cereals ke kumu o ka papa maʻi maʻi, no ka mea ʻaʻole lākou i nā momona maikaʻi a me nā māka. Eia kekahi, he nui nā cereals i kahi index glycemic mod (GI) me kahi waiwai momona kiʻekiʻe.
ʻO Buckwheat
ʻO ka hana ʻo Buckwheat he mea maʻamau no ka maʻi maʻamau. He waiwai i nā huaora, nā micro a me nā mana macro, nā waikawa amino. Hoʻohana pinepine ka hoʻohana ʻana i kēia huahana i ka hānai i ke kino me ka waiwai nui a me ka pono o ka biologically. ʻO ka huaʻōlelo glycemic buckwheat i kahi maloʻo he 55, a i loko o ka pīpī i hoʻolapalapa - 40 wale nō ka ʻokoʻa o ka hana ʻana i wehewehe ʻia e ka wā e kuke ana, kulu ka palaka i ka wai nui, ʻaʻohe ona calorie.
No ka poʻe me ka maʻi maʻi, ʻoi ka pono o ka buckwheat ma muli o ke kiʻekiʻe o ka nui o nā mea hoʻohui i loko o ia mea:
- arginine (kahi waikina amino pono e hoʻololi ai i ka insulin i kāna ʻano ikaika a kōkua iā ia e hana maikaʻi i kāna hana nui - e hoʻohaʻahaʻa ana i ke kōpaʻa gula;
- ka puʻupuʻu momona (e hoʻoponopono i ka hana a ka ʻōpū ma ka hōʻano ʻana a me ka hō'ōwili ʻana i ke kaʻina o nā hōʻemi ʻana o nā pika i ka koko).
I nā hale kūʻai, ʻike pinepine ʻia ka buckwheat i nā manawa a pau i ka mālama ʻana i ka wela me kekahi o nā mea pono ʻole. ʻO kaʻoiaʻiʻo, hiki iā ʻoe ke ʻai ia, akā inā hiki, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i nā mea ʻala maikaʻi (he wai ʻono ia). Pono ʻoe e kuke i ia mau ʻano like e like me nā cereal ʻano maʻamau, akā ʻano kīwī kohu ʻia i mea nui loa i nā huaʻai, nā waikona amino a me nā fiber. ʻAʻole ʻokoʻa nā ka huaʻōlelo glycemic mai nā ʻano like ʻole o ka buckwheat.
Hāʻawi ʻia kahi papa maʻamau me ka ʻike e pili ana i nā palapala glycemic o nā cereals like ʻole i ka hoʻohālikelike ʻia ma lalo nei.
Nā huapalapala huila a me ka waiwai momona o nā kō
Oatmeal: ʻoi aku ka maikaʻi e koho?
ʻO Oatmeal ma kahi pae ʻenehana i hana ʻia i 2 mau ʻano:
- ka kuke wikiwiki (ʻaʻole pono e kuke, ninini wale i ka wai e hoʻolapalapa ana ma luna o kekahi mau minuke);
- ʻano maʻamau, koi i ka ʻai.
Mai ka hoʻomakaʻana o nā pono no ka kino a me ka ʻikepili, pono pono e kuke ʻia ka ʻili, pono e hoʻolapalapa ʻia, no ka mea, ʻaʻole e kā nā hua ona i ka mea nui e hoʻomaʻamaʻa ʻia, a, no laila, mālama i ka nui o nā waiwai waiwai. ʻO ka Oatmeal me ka kuke ʻole ka mea me nā minamina, nā minerala a me nā momona momona, akā he haʻahaʻa glycemic index (ʻoi aku ka 60) ma mua o nā cereal i hoʻomākaukau ʻia ma ka wai (40-45). ʻAʻole hiki iā ʻoe ke lawe ʻia me ka cereal no ka maʻi diabetes, ʻoiai e hoʻohana ʻole ʻia ka hoʻohana pinepine ʻana i kekahi oatmeal i nā kānaka olakino no ka hiki ke "holoi" i ka kalima mai ke kino.
ʻO ka oatmeal ka helehelena keʻokeʻo he mea i ʻaihue ʻia, no laila, ʻaʻole pono e kuke ʻia
Millet
ʻO ka kuhikuhi glycemic index o ka porridge millet, no laila ʻike pinepine ʻia kēia kīkī i ka manawa o ka maʻi maʻi maʻi maʻi. ʻO nā huaora e hana ai i ka millet e hoʻoikaika i nā paia o nā kīʻaha koko, e hoʻomaikaʻi i ke ʻano o ke kino a hoʻomaʻa i ka metabolism i ke kino. He mea koʻikoʻi ʻaʻole e hoʻohui i kēia huahana me nā kīʻaha ʻē aʻe e waiwai ana i nā momona (ʻo kona hui pū ʻana me ka berena e pōʻino loa).
ʻAla ʻai ʻomaka
Ma muli o ke kiʻekiʻe o ka glycemic index, ʻaʻole kēia alakaʻi i kēia koi i ka maʻi maʻi. Ma kahi kiko kuke, hiki ke hōʻemi ʻia kona GI i 60 mau pūʻulu a (a me ke ʻae ʻia o ka endocrinologist) mau ʻia i kekahi manawa ma kēia ʻano. ʻO ka nui o ka wai e like me ke kīʻaha e like me ka puhaka ma mua o ka porridge (e hōʻemi ana kēia i ka nui o nā huamina i ka cereal palaoa, akā naʻe, ʻaʻole naʻe ka hoʻololi i ka ʻai no ka mea maikaʻi aʻe).
Pūkahu ʻo Pea
ʻO 35 ka porridge o GI kahi mea 35 wale nō, hiki iā ia ke hoʻohana iā ia i loko o ka papaʻai ʻana i ka manawa pinepine e makemake ai ka mea maʻi. I waena o ka helu nui o kāna mau waiwai i hoʻohana nui ʻia, pono e hoʻokaʻawale ʻia ka arginine. He papa waiwai amino pono kēia e loaʻa i kēlā hopena i ke kino o ka maʻi maʻi:
- e hoʻihoʻi i ka hana naʻau maʻamau;
- hoʻomaʻemaʻe i ke koko a hoʻomaikaʻi i ke kāpae ʻana o nā toxins mai ke kino;
- "hoʻolilo" i kāna hana ponoʻī i ʻoi aku ka maikaʻi ma mua o ka hoʻopoina ʻole ʻana i ka kahe koko.
ʻOi aku ka maikaʻi i ka kukeʻana i kēia porridge i ka wai me ka liʻiliʻi liʻiliʻi o ka paʻakai a me nā mea ʻala a me kahi liʻiliʻi o ka pata. Hoʻololi ʻo Porridge i ke kaʻina hana e hoʻokaʻawale i nā palaka me ka hoʻoponopono pono i ka pae o ka glucose i ke kahe o ke kanaka. He momona, no ka mea e hāʻawi ai i ka momona o ka ʻilima no ka manawa lōʻihi.
Hoʻomaikaʻi ʻo Pea porridge i nā maka a hoʻomaikaʻi i ke ʻano o kahi kanaka, hāʻawi iā ia i ka nui o ka ikaika a me ka ikaika
Me ka mālama aka, pono ʻoe e ʻai ia ai no kēlā poʻe maʻamau e hopohopo nui nei no ka huki ʻana, no ka mea e hoʻoikaika ʻia e ka pā i kēia hana.
Perlovka
Hoʻomau ʻia ka paila Barley mai loko o nā māla palaoa, kahi e hoʻomaʻemaʻe ana i ka hoʻomaʻamaʻa lehulehu ʻana a me ka hana ʻana. Hiki ke hoʻohana ia i ka diabetes mellitus, ʻoiai ʻo kona GI i loko o kahi ʻano kuke i ʻokoʻa ma waena o 30 mau pūʻulu (ʻoiai no nā hua maloʻo kēia 70 he 70).
Loaʻa iā Barley ka nui o nā fiber, vitamu a me ka lysine, no laila e kōkua i ka mālamaʻana i ka elasticity a me ka paeʻana o ka wai maʻamau. He mea koʻikoʻi loa kēia no ka mellitus maʻi diabetes, no ka mea ma muli o ke kūlana overdried o ka ʻili, nā puʻupuʻu, nā hōʻeha a me nā mea hoʻonaninani a maʻi paha hiki ke hana ma luna. Inā loaʻa i ka ʻili ka lawa o ka wai loko o ka intracellular a hiki i ka laulā maʻamau, ʻaʻole i emi iho kāna mau mea pale, a hoʻokō maikaʻi ʻia kāna hana.
Hiki i nā poʻe maʻi maʻi ʻaʻai i ka maiʻa waiū?
ʻO ka paila i hana ʻia me ka waiū piha he nui ka nui o nā hāmeʻe a loaʻa iā ia kahi nui glycemic index, no laila me ka maʻi maʻi maʻi maʻi, he pono ʻole e ʻai iā lākou. Hoʻohui ʻia, ua eli ʻia nā kīʻaha like i ka manawa lōʻihi a hiki ke hōʻeha i ka ʻeha ʻana i loko o ka ʻōpū. Akā inā i ka wā e kuke ai, e hoʻoheheʻe i ka waiū i ka hapalua me ka wai, a laila e lilo ka pīkī i kūpono no ka ʻai, no ka mea, e emi ana kona GI a hoʻonui ka digestibility. Aia paha kekahi pōmaikaʻi no nā maʻi maʻi maʻi o kēia ʻano cereal hoʻomākaukau? ʻO kaʻoiaʻiʻo, aia a i ia mau manawa:
- ua lilo ka ʻalani o ka porridge;
- nā mea waiwai maikaʻi mai ka waiū hoʻohui i ke kino;
- loaʻa i nā cereals he nui ke ʻano ʻoi aku ka maikaʻi.
ʻAi ʻia ka paila waiū me ka maʻi maʻi i kēlā me kēia lā, pono e lilo ia i ka launa me ka ʻano ʻahaʻīna o ke ʻano no ka hoʻomākaukau ʻana i nā kīʻaha maʻa mau o lākou mai hopohopo ʻole.
He aha nā papa kīnā e hoʻoleʻa?
Manaʻo ka nui o nā mea nui o ka meaʻai no ka semolina a me ka ʻaina lae no ka maʻi maʻamau. Hoʻolaha ka Manka i ka hana o ka insulin, e hoʻonui paha i ke kiʻekiʻe o ka glucose koko. Loaʻa he nui o nā kaona, e wehewehe ana i kahi mamao loa mai ka GI haʻahaʻa. ʻO ka hoʻohanaʻana i ka semolina e alakaʻi i ka loaʻa wikiwiki o ke kaumaha o ke kino a me ka hoʻolohi i ka metabolism (a no laila ua nui kēia mau pilikia i ka maʻi diabetes).
ʻAʻole pololei loa ke kūlana me ka māla. ʻO kāna mau holoholona maʻemaʻe wale nō, e loaʻa kahi hōʻailona GI kiʻekiʻe, pili ino. He hao nui loa ia a ʻike i ka like ʻole me nā mea waiwai pono, no laila ʻaʻohe kumu e ʻai ai i nā mea maʻi. Akā, ʻo ka laiki ʻeleʻele a me ka ʻulaʻula, i ka hopena, he waiwai nui no kā lākou mea waiwai kūlohelohe, no laila hiki mai ka kīʻaha mai lākou mai ka manawa i ka papa maʻi maʻi. ʻO nā kalapona e loaʻa ai ke kino mai kēia ʻano huahana a kaomi iki ka lohi a ʻaʻole i hoʻonā i nā loli i ka glucose o ke koko.
