ʻO ke ʻano o ke ola o kēia lā e hoʻokaʻawale i kona mau kūlana, a ʻo nā mea pinepine like ʻole lākou e like me ke makemake. ʻO ka hana ikaika, ka hoʻokalakupua i ka lele, nā kūlana kaumaha loa a me ka kūʻai ʻana a puni iā mākou e ʻae ʻole iā mākou e mālama pono i ko mākou olakino ponoʻī. ʻO ka hopena kahi mea e pilikia nui ai nā maʻi endocrine, i ka maʻi diabetes mellitus. Akā inā ʻaʻole ʻoe e noʻonoʻo i ka maʻi maʻi maʻa, ua nānā ʻia kahi maʻi ʻeha ma ke ao holoʻokoʻa, a no nā ʻano kūpono ʻole, ka hoʻoikaika kino ʻana a me ka hoʻohana ʻana i nā meaʻai kahe me ka maʻi glycemic index, kahi e hiki ai i ka pale hewa ʻana o nā hana ikaika ma ke kino o ke kanaka. ʻO kekahi o nā ala maikaʻi loa mai kēlā kūlana maikaʻi, ʻo ia ke hoʻololi aku i nā huahana me kahi kuhikuhi glycemic haʻahaʻa.
He aha ka ʻōlelo kuhikuhi glycemic a no ke aha e pono ai
ʻO ke ʻano o kā mākou kino e like me ka hoʻokō ʻana i kekahi ʻano kino, noʻonoʻo a me nā hana ʻē aʻe, pono mākou i ka ikehu. Eia kekahi, lawe nā kaʻina hana a pau i ke kino e hoʻopau i ka ikehu. Akā i hea e loaʻa ai? ʻO ke kumuwaiwai ikehu i nā wahi āpau i nā mea ola kino ʻē aʻe o ATP - adenosine triphosphoric acid, i haku ʻia e glycolysis, i.e. ka haawē ʻana o ka ʻaʻai maoli a mākou e ʻai ai. Ma mua o kou hana ʻana i ka ʻōlelo o ka glycemic index, pono ʻoe e hoʻomaopopo i ka mea ʻo ka glycemia. ʻO ka Glycemia ka pae o ke kō a me ka glucose e hoʻokahe i ke kō o ke koko. Kūpono ke kahe o ke kahe mai ka gastrointestinal tract me ka meaʻai a hāʻawi ʻia ma ke kino a pau e hānai ai a hana i nā hana pili.
He aha nā huapalapala
ʻO nā kāmoti hōʻalo ka mea waiwai e like me nā puna. ʻO nā hua kanu he 80% hāpana, a me nā holoholona, e komo pū me nā kānaka, 3-4%. ʻO nā kālapoli ka mea nui i ko mākou ola piha. ʻO nā ʻano kāmela ka ʻelua o nā ʻano nui: maʻalahi a paʻakikī, kahi e hoʻopilikia wale ana i ke kiʻekiʻe o ka glycemia koko.
ʻO nā kalapona wikiwiki, a i ʻole, ma nā ʻōlelo maʻalahi, nā haʻahaʻa hoʻonaʻauao haʻahaʻa haʻahaʻa maʻalahi, e hōʻoki ʻia e nā pūnaehana enzymatic o ka gastrointestinal kiʻekiʻe a komo i ke kahe koko a kokoke koke aku, me ka hoʻoili ʻana i kahi kūlana o ka hyperglycemia.
Loaʻa i nā poli o kālai nui o ka molika a me kahi pānaʻi isomeric paʻakikī, ʻaʻole ia e ʻae iā lākou e wāwahi i ka puna maʻalahi. Ua kapa ʻia kekahi manawa i ka momona momona. Ke hoʻopau ʻia nā haʻalulu paʻakikī, e hele mai ko lākou hoʻolohi a me ke neʻe ʻana me ka hoʻopili ʻana ma hope, ʻaʻole ia e ʻae i kahi kūlana hyperglycemic e hele mai. ʻO nā mea kālaiʻai paʻakikī e loaʻa i kahi kikoʻī a me ka haʻahaʻa glycemic index.
ʻO ka papaʻai me ka haʻahaʻa glycemic index e hiki ai i nā maʻi maʻi e nānā pono i ko lākou olakino
ʻO kaʻaiʻai haʻahaʻa
ʻO nā meaʻai me kahi kuhikuhi glycemic haʻahaʻa e pono ʻaʻole no ka maʻi maʻi wale nō, akā no nā poʻe i momona nui a pōpī wale nō. ʻO kahi kīnā me ka hikiʻole o nā ikehu a me nā huahana me kahi haʻahaʻa glycemic index e hiki ai i ka poʻe maʻi maʻi, me ke ʻano o ke ʻano o ka maʻi ʻana, e mālama pono ai i ko lākou olakino, a hiki i nā mea olakino ke wehe i nā momona momona. ʻO ka hoʻohana ʻana i ia mau huahana e hiki ai iā ʻoe ke mālama i ke koena o ka ikehu i loko o nā palena o ka physiological, e hoʻomaikaʻi ai i ka hana o nā ʻōnaehana kino āpau.
ʻO kekahi waiwai maikaʻi o nā huahana me kahi haʻahaʻa glycemic index he waiwai saturation me nā huaora a me nā meaola olakino e hoʻohana ai, no ka laʻana, ka hua momona me nā mea ikaika L-carnitine, e kōkua ana e hoʻōla i nā kaʻina metabola a me ka momona o ka momona. Nui nā meaʻai haʻahaʻa haʻahaʻa he nui a me ka pālahalaha kikoʻī o ka fiber and dietary fiber, e kōkua ana i ka hana maʻamau o ka motility a me nā pōkole peristaltic i ka gastrointestinal tract. ʻO ka hapa nui o nā huaʻai he haʻahaʻa glycemic haʻahaʻa ma mua o kā lākou nānā mua ʻana, ma muli o kā lākou kahe fiber fiber, e nui ai ka ikehu e hoʻoheheʻe ai.
Aia he nui o nā huahana GI haʻahaʻa - pono ʻoe e ʻimi
Nā Palapala huahana kalapona haʻahaʻa
ʻO ka papa ʻaina o nā huahana me kahi haʻahaʻa glycemic index e hiki ai iā ʻoe ke wikiwiki a me ka hana pono i kāu ihoʻenehana pilikino a me kahi meaʻai no ka liʻiliʻi o hoʻokahi lā, ma ka liʻiliʻi loa ma ka hebedoma. Ke hoʻololi nei i kēia mau huahana me nā huahana kiʻekiʻe-kākela i ko mākou papaʻaina e hiki ai iā mākou ke hoʻokolohua i kā mākou kīʻai a hoʻomaikaʻi i ko mākou maikaʻi.
Aia ma lalo iho kahi papa inoa liʻiliʻi o nā huahana me ka liʻiliʻi o nā kalepona liʻiliʻi liʻiliʻi ma kāna koʻikoʻi:
Nāleʻa huaʻōlelo hua liʻiliʻi glycemic Index- ʻO ke kīleʻomaʻo brown he huahana maikaʻi loa ia e lilo i kahi koho maikaʻi no ka laʻu keʻokeʻo. No ka ʻaʻole hoʻōla ʻole i ka māla brown, mālama i nā mea āpau i loko o kāna kinikona. ʻO ka huaʻōlelo glycemic o kēia laiki he 45 mau ʻāpana.
- ʻO Buckwheat kahi huahana cereal nani. ʻO Buckwheat, ʻoiai he kapili me ka palaka, ʻaʻole ia i kahi no ka ʻāina hyperglycemic ma muli o ka loaʻaʻana o nā pakaisa paʻakikī. ʻO 40 ka huaʻōlelo glycemic.
- Apelikala maloʻo - aprikot maloʻo. ʻO kahi hiʻohiʻona nui o ka meaʻai momona a me ke olakino, no ka mea he nui ka nui o ka waiora. Guy - 40.
- Hou ka apapa - ʻaʻohe mea e ʻōlelo iki. Hoʻomaopopo mākou a pau i nā waiwai pōmaikaʻi o nā ʻalemona, a ua 35 mau ʻāpana.
- ʻO nā hua ʻai e like me nā currants ʻulaʻula, nā ʻōpala, nā blackberry, gooseberries, loaʻa kahi gi a 25 mau pūʻulu.
- ʻO nā kukamato, nā māmato a me nā mea avocados i liʻiliʻi ka liʻiliʻi o ka mauʻu, no laila hiki ke hoʻopau ʻia me ka huika ʻole o ka naʻau a me ka hoʻopōʻino i ke kino. Lehua 10.
A ʻo nā huahana o ka hoʻomaka ʻana o nā holoholona, ʻaʻole pono ka ʻike o ka pale ʻana i ka paʻakai ma loko o lākou. ʻO ka hoʻohana ʻana i nā huahana o ka protein e hiki ai iā ʻoe ke hoʻohui hou i ka ikehu o ka ikehu i kū aʻe i ka wā e wehe ai i ka nui o nā huamina.
No ka poʻe maʻi me ka maʻi āpau a me ka nalowale ʻana o ka paona, ʻo ka hopena maikaʻi loa e hoʻohui i ka hoʻopili ʻana i ka nui o nā huahana o ka protein i hui pū ʻia me nā meaʻai kanu haʻahaʻa.
He aha ka hana e hoʻemi ai i ka paona? E hāhai i kēia mau kānāwai maʻalahi, a e hoʻomaka kou metabolism e hana like me ka uaki.
- Pono ke kaulike o ka ʻai, me ka nui o kēlā me kēia lā o nā meaʻai i loaʻa ka fiber. Kōkua ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu helu glycemic index.
- ʻAi nā meaʻai me ke kumu haʻahaʻa a me ka gi haʻahaʻa.
- Hāʻawi i nā makemake i nā huahana ʻoaka, ka ʻai ʻana i nā lau ʻai a me nā hua i nā kūlana i loaʻa ʻole ʻia. Kōkua kēia i ka hoʻōla ʻana i nā kaʻina metabolic i loko o ke kino. Nui nā lau ʻai nui i hoʻololi i kā lākou glycemic index ma muli o ke ʻano o ka hoʻomākaukau, no ka laʻana, ka ʻuala uala e loaʻa kahi kiʻekiʻe ma mua o ka pauna.
- Hoʻohui i ka protein a me nā kalala kālai ʻaiola, ʻoiai ma kēia ʻano aia ke loaʻa ka maikaʻi o nā mea kanu a me nā meaola ʻē aʻe.
Ke hoʻokau nei i nā kuʻuna maʻalahi a pau, hiki iā ʻoe ke maʻalahi aloha i kou mau hoa me kou kino iho me ka hōʻeha ʻole i ke olakino.
Hiki i kahi meaʻai maʻi diabetes ke ʻano haʻahaʻa i nā meaʻai GI haʻahaʻa.
Loaʻa no nā Diabetics
Pono ka poʻe me ka maʻi maʻi e loaʻa nā meaʻai me kahi kuhikuhi glycemic haʻahaʻa i kā lākou meaʻaiʻai. Hāʻawi kēia iā ʻoe i ka hoʻoponopono pono i ke kiʻekiʻe o nā honi me ka ʻole o ka hoʻohana ʻana i nā lāʻau lapaʻau koʻikoʻi. Hoʻomaopopo ka poʻe Endocrinologists me nā ʻano like ʻole o ka maʻi maʻi, ka hoʻohana ʻana i nā meaʻai haʻahaʻa haʻahaʻa i loko o ka meaʻai e hiki ai iā ʻoe ke ʻoi aku ma mua o ka 70% ʻoi aku ka mālama pono ʻana i kou maʻi.
Ma ka laulā, ka mea i ʻike i nā huahana me ka haʻahaʻa glycemic index he mea pono no ka poʻe āpau, no ka mea a puni mākou e ka nui o nā meaʻai junk, ʻaʻole maopopo loa iā mākou kahi koho. ʻO nā kīʻaha haʻahaʻa i nā kāloli, ʻaʻole maikaʻi ʻole ko ka pōʻaiʻai, akā nui ka pōmaikaʻi o kā lākou ʻai ʻana, no laila he mea kūpono ʻole ke mālama ʻana i kahi papa liʻiliʻi o nā huahana i loko o kou poʻo a no ke kīʻaha maʻamau ʻaʻole hiki iā ʻoe ke kūʻai mai i ka mea ʻoluʻolu keu, akā i nā manawa he nui mau ʻōpala maloʻo. E makaʻala i kou olakino a hauʻoli ʻoe!
