ʻO nā huahana Index Glycemic kiʻekiʻe

ʻO ka loiloi kūpono no nā huahana meaʻai a me ka mālama paʻa ʻana i ka ikehu o ka ikehu o nā huahana o nā meaʻai he mau ʻokoʻa no ka mālama ʻana i nā kaʻina metabola i nā maʻi me ka maʻi mellitus ma ka pae kūpono. Ke alakaʻi nei ka maʻi mellitus i kahi pōʻino i nā hana āpau o ka metabola, kahi e hoʻonui hou ai i ka hoʻohana ʻana i ka'ōnaehana olakino e pili ana i ka hoʻoneʻe māmā. Mai ia lākou he mea pono mua ia e hōʻole i nā maʻi me ka mellitus maʻi maʻi maʻi, me ke ʻano o ka hōʻeha a me ka ʻano o ka maʻi.

E nānā ʻē aʻe i nā mea e pono ai ke kaʻawale ʻia mai ko kā mākou papaʻai e mālama i ke olakino maikaʻi a hoʻomaikaʻi hoʻi. ʻIke ʻia nā huahana me kahi kiʻekiʻe glycemic index ma nā wahi āpau, no laila pono ʻoe e ʻike iā lākou i ka pilikino e pale ʻia i kā lākou hoʻohana.

Loaʻa iā ʻoe ma waena o nā haʻalulu māmā a paʻakikī.

He aha ka glycemia a me ka glycemic index

ʻO ka huaʻōlelo ʻo "glycemia" ma ka hana lapaʻau e pili ana i ka neʻe o ka glucose a me ke kō i loko o ka wahi wai o ke koko - ka lolo. Kuhi pinepine ʻia ka pae o ka glucose a i ʻole glycemia o ke koko venous a i ʻole ka capillary. ʻO ka huaʻōlelo glycemic, a i ʻole GI, ʻo ia ka helu o ka hoʻopili ʻana o ka pona a me nā puna paha e ke kino i ka wā e pau ai, hoʻoholo ʻia e ka hoʻohālikelike ʻana o ka neʻe o ka glucose o ka toto ma mua a ma hope o ka ʻai ʻana i nā meaʻai. Ka pau ʻana o ka huaʻā glycemic i kona hoʻoliʻina ʻana mai ka 0 a 100, ka mea e hiki ai iā ʻoe ke hoʻoholo i ke ʻano o ka ʻaiā ma nā meaʻai, kahi 0 ka meaʻai me ka piha ʻole o ka pauku iho, a me ka 100 mea huikala. ʻOi aku ke kiʻekiʻe o ka GI, ʻoi aku ka koʻikoʻi o nā hopena olakino e pili ana i ka hoʻohana mau ʻia ʻana, ʻoiai ua hoʻohālikelike ʻia ka caloric content o nā huahana me ka glycemia scale.

He aha nā huapalapala

Ke kalapona - nā mea waiwai me ka nui o ka ikehu nui, 1 mau kālele o ka potoma i hāʻawi mai i 4 kcal o ka ikaika o ke ola, eia naʻe, ke hoʻomaopopo koke nei aia he ʻelua ʻano o nā mea kāʻei i hoʻopau ʻia e kekahi.

• ʻO nā kalekona maʻalahi, a i ʻole ke ʻano he wikiwiki lākou. ʻAno lākou e wāwahi ʻia e nā ʻōnaehana ʻoihana e hiki i ke ana o ka kunu meaʻai i ka lua o ka waha. Hoʻopili koke ia mau mea mai ka gastrointestinal tract a alakaʻi i kahi piʻi nui o ka ʻaila o ka glucose i ka plasma koko. Hoʻomaopopo ka chemoreceptors kūikawā i nā cell beta i ka pancreas, ka hopena o ka wikiwiki a me ka hoʻonui nui ʻana o ka insulin. Hoʻokomo ʻo Insulin i nā glucose āpau i nā pūpuna o ke kino a kāpae i ka hyperglycemia.
• ʻO nā kalapona paʻakikī, e like me ka mau momi maʻalahi, ka like o ka nui o ka ikaika o ka grama, akā naʻe, ma muli o ka hoʻopulapula ʻana, ʻaʻole hiki i nā huina o ka gastrointestinal ke hoohiolo koke iā lākou, no laila e hoʻonui pinepine ʻia ka pāpaʻona o ka glucose i ke koko o ke kanaka, e hoʻoiho ʻole i ka neʻe pulthed o nā dosis nui o ka hormone insulin

Nā huahana GI kiʻekiʻe

Aia kahi papa inoa nui o nā meaʻai me kahi index glycemic kiʻekiʻe, hiki ke maʻalahi a maʻalahi i ka hopu ʻia, a hahai ʻia e ka nui o ke kōpaʻa koko. ʻO ka lele koke ʻana i ka hormone hormone alakaʻi i ka hoʻohemo ʻana i nā koena o ka hopena i ka papa beta o nā papa pancreatic o Langerhans. Loaʻa nā meaʻai like i ka nui o ka kaloli. ʻO ke kanaka e hoʻopau i kēlā meaʻai me ka nui o ke kaila o ka ikehu, a ma muli o ke alakaʻi ʻana i ka hoʻokumu ikaika ʻana o ka iwi adipose a me ka hoʻolohi i nā kaʻina hana hou a me ka reparative i ke kino o ka mea maʻi.

ʻO nā huahana nui loa me nā gi nui ka:

ʻO nā hua kanu mea hoʻohālikelike kiʻekiʻe

• Hoʻolau ʻO ka Sugar kahi huahana huapalapala momona e loaʻa iā ia ka glycemic index o 100.
• ʻO ka palaoa keʻokeʻo a me nā hulina pastry - ua loaʻa kēia mau meaʻai i kahi kiʻekiʻe kiʻekiʻe, ma kahi o 95.
• ʻAʻohe mea ʻokoʻa ka pancakes ma kēia ʻanoʻai ʻehā ma ko mākou ʻāina. ʻO kahi kuhikuhi glycemic index o nā pancakes he 93.
• Hoʻokomo ʻia i loko o ka pāʻai ai ʻole kahi papaʻa me kona hoʻohana ʻia - 95.
• ʻO nā huahana e loaʻa i ka laiki keʻokeʻo. I nā makahiki he 10 i hala iho nei, ua loaʻa i nā kaʻa a me nā sushi, a me nā miʻi China, nona ka 90 i nā ʻoihana, ua loaʻa ka mea kaulana loa.
• ʻO nā hua kanu e like me nā apricots a i ʻole peaches. Loaʻa ka hapa nui o nā hua pau i ke kō kō kō kōaʻi, e kāpae koke iā lākou i ka papa me nā meaʻai hyperglycemic.
• Kuhi ʻia nā cereals a me ka meli kekahi mau mea kiʻekiʻe loa, aia ma ka pae 85.
• Nui nā ʻano grala i hana ʻia mai nā kīlā, nā hua maloʻo a me nā nati. Aia ka ʻai ʻia nā meaʻai 80-85 gi.
• ʻO ka wai a me ka melon nā hua kauwela kaulana i loaʻa ka nui o ka sucrose i kā lākou hui, no kā lākou loaʻa kahi kiʻekiʻe glycemic index o 75 mau ʻāpana.
• ʻO Soda, e like me Pepsi a me ka cola, loaʻa nā kaona momona kiʻekiʻe, gi - 70.

ʻO nā hiʻohiʻona hou o nā huahana kiʻekiʻe

Hoʻomaopopo i nā huahana a pau me kahi kiʻekiʻe glycemic index he ʻaʻole wale nō i hāʻawi i ka nui o ka ikehu i ka ikehu a me ka hana ʻole ʻana ma waena o ka hoʻohana ʻana i ka ikehu a me ka holoi ʻia ʻana, akā hoʻoluliluli hoʻi lākou i ka nui o nā kaʻina metabolic i ke kino.

Nā huahana GI Medium

ʻO nā meaʻai me ka hoʻololi kūlike o ka nui o ka mauʻu e loaʻa i nā mea liʻiliʻi a me ka nui o nā hāmeʻe, e hiki ai iā ʻoe ke hoʻoikaika maikaʻi i ka piʻi ʻana o ka glucose i loko o ke koko a ʻaʻole hoʻoiho i ke kino i loko o ke ʻano kaumaha o ka hana ʻana i nā dosis nui o ka insulin. Ua lilo i kēia ʻoi i mea nui loa no ka poʻe i loaʻa i ka maʻi diabetes. ʻO nā meaʻai i loaʻa i kahi hapa hanohano o ka gi a ʻaʻole pono e hoʻokaʻawale loa i ka meaʻai, akā pono hoʻi e hoʻemi ʻia.

ʻO kēia mau huahana ka nui o nā huahana kūʻai. E nānā mākou i nā meaʻai ʻoi loa a kiʻekiʻe loa nā mea makemake loa mai lākou:

• ʻAʻole ʻano he ʻano ʻano ʻē ʻole ia, akā pili nā kiki i nā huahana me kahi glycemic index, ʻo ia ka 70.
• Ua loaʻa ka wai i loko o ka peke me ka huaʻai glycemic index of 65 hui.
• ʻO ka palaoa palaoa a me nā huahana i hana ʻia ma ke kumu ona he gi o 60.
• ʻO ka berena rūleʻa-ʻai - 60.
• ʻO Marmalade a me ka kumulima he mau pūʻulu 60 mau gi.
• Kīhu ʻia i loko o kā lākou honu a iʻa paha - 60.

ʻAʻole kēia he papa piha piha o nā meaʻai e hiki ai i ke glycemia kiʻekiʻe loa, no laila no ka mālama maikaʻi ʻana, e hoʻohana i nā papa kūikawā me nā helu hoʻohālikelike o ka glycemia, ka pāpaona calorie a me nā digestible. No ka hoʻomalu ʻana i kāu meaʻai ponoʻī ma ka home, ʻano i ke ʻano huaʻōlelo "table table" i kēlā me kēia ʻimi loea a koho i kahi papaʻaina a iʻa paha i kou makemake.

Kono Hoʻomau

He mea maʻalahi loa nā mea āpau: ke manawa e hoʻokaʻawale i ka nui loa o nā meaʻai me kahi index glycemic kiʻekiʻe mai kāu papaʻai a hoʻōla iā lākou i nā meaʻai a haʻahaʻa i nā kāmoi a i ʻole nā ​​mea momona i nā ʻōpala paʻakikī. ʻO nā huahana me nā helu gi kiʻekiʻe ke kāohi i nā kaʻina metabola. ʻO ka meaʻai me kahi gi o nā mea he ʻokoʻa ma lalo o 65 mau ʻāpana i hoʻopilikia mua i ka paona o ke kino a me nā kaʻina metabolic, ʻoiai inā he kanaka makemake ka hypodynamia, a loaʻa i ka ʻohana ka maʻi me ka maʻi maʻi.

ʻO nā wīwī o kēia mau manawa i ke ola ʻana o kekahi kanaka, ʻoiai ka nui o nā hana maʻalahi, ka pilikia mau ʻana a me ka makemake e hopu maoli i nā pilikia ponoʻī o kekahi ke alakaʻi i nā maʻi koʻikoʻi o ka ʻoihana endocrine.

ʻO ka loiloi ʻana i ka ʻai e makemake ʻia ai nā meaʻai haʻahaʻa haʻahaʻa he mea maikaʻi no ka poʻe me ka maʻi maʻi a me ka poʻe i hoʻonoho iā lākou iho i ka pahuhopu o ka hōʻemi ʻana i ka paona. ʻO nā kīʻaha haʻahaʻa i nā kalaiʻu, ʻo ia hoʻi ka mea maʻalahi, e hāʻawi i ka hoʻōla o nā kaʻina metabola i loko o ke kino, a me ka hoʻomaikaʻi ʻana i ka hoʻomoʻa o ka gastrointestinal tract, e kōkua ana i ka olakino holoʻokoʻa o ke kanaka.