ʻO ka poʻe e maʻi nei ma ka mālama ʻana a me ka hahai ʻana i nā lula o ka meaʻai haʻahaʻa haʻahaʻa e hoʻohana i kēlā me kēia lā i ka helu glycemic index a me calorie content o nā huahana. Pono kēia no ka meaʻai piha a palekana hoʻi.
ʻO nā mea nui o ka papa ʻaina o kekahi kanaka e lilo i nā kō. ʻO ka waiwai o nā cereals e waiho ana i mua o ka nui o ka nui o nā fiber, amino acid, antioxidants a me nā minelala i kā lākou hui. ʻO ka huaʻōlelo glycemic index of cereals, ko lākou mau meaʻai kanu, palekana no ka maʻi maʻi maʻi - ua noʻonoʻo ʻia kēia mau ʻōmala āpau i ka puke.
He aha ka paukū glycemic
ʻO GI kahi hōʻailona o ka hopena o nā meaʻai like ʻole ma ka glucose koko. ʻOi aku ka kiʻekiʻe o ka huaʻōlelo o kahi huahana, ʻoi aku ka wikiwiki o nā kaʻina wā o ka hōʻolo ʻana o ka nalo i ka kino, a me ia hoʻi, ʻo ka manawa o ka hoʻonui ʻana i ka nui o ke kō. Hoʻokumu ʻia ka helu helu ma GI glucose (100). ʻO ka ratio o ke koena o nā huahana a me nā mea pili i hiki ke hoʻoholo i ka nui o nā poʻomanaʻo i kā lākou kuhikuhi.
Hoʻololi ʻia ka GI me ka haʻahaʻa, a no laila palekana no ka mea maʻi me ka maʻi maʻi, inā kāna mau hōʻailona ma ka awela mai 0 a 39. Mai 40 a 69 - a me ka kiʻekiʻe, a ma luna o 70 - kahi huaʻōlelo kiʻekiʻe. Hoʻohana ʻia ka decodcation a me ka recalculation e nā poʻe i maʻi ʻia i ka "maʻi ʻala", akā, nā poʻe hoʻi e ʻimi nei e alakaʻi i ke ʻano kūpono a pili i nā loina o ka meaʻai maikaʻi. Hōʻike ʻia nā kuhikuhi o GI, ka hoʻonā calorie, ka māhele o nā protein, nā momona a me nā haʻahaʻa o nā cereals nui i hōʻike ʻia i ka papaʻaina.
ʻO kahi kuhikuhi glycemic kahi hōʻailona palekana koʻikoʻi no nā maʻi maʻi
ʻO Buckwheat
Kaulana ʻo Krupa ma waena o nā mea e hoʻoholo i ka ʻai pololei. Aia kekahi mau helu o nā hānai a nā ʻano cereal i hoʻonohonoho pono ʻia me ka hui pū me nā ʻai a me nā ʻai.
ʻO kahi mea hoihoi ʻo ka GI o ka palaoa a me nā kuke ʻai i ʻokoʻa ma nā ʻokoʻa like ʻole:
- ʻai ʻaʻālua - 55,
- nā paʻū ʻoloʻa - 40.
ʻAʻole e loli ka loli a me nā kiko o nā mea kanu, a ʻano like nā hōʻailona kuhikuhi ma muli o ke kahe ʻana o ka wai ma ka pākī i hoʻolapalapa ʻia.
No ka huahana ka huahana waena. ʻO ka hoʻohuiʻana i ka waiū a i ke kō paha e hōʻike i nā hopena like ʻole, ka lawe ʻana i nā cereal i ka ʻano o ka cereals me kahi kiʻekiʻe glycemic index. 100 g o ka buckwheat i kēlā me kēia hapaha ke kūmole, ʻo ia hoʻi pono ʻoe e pale i ka ʻai ʻana i ka ʻaina no ka ʻaina a hui pū me nā huahana o nā koina ʻē aʻe. ʻOi aku ka maikaʻi me ka hoʻohui ʻana me nā lau ʻai a hoʻohui pū i ka protein i ke ʻano o ka iʻa, ka ʻai moa.
ʻIke
Hana ʻia ka hana i ka laiki. Paila keʻokeʻo - cereal, i hele i ke kaʻina hana o ka hoʻomaʻemaʻe a me ka hana ʻana - he hōʻailona nō ʻo 65, e pili ana i ka hui waena o nā huahana. Hōʻike ʻia ka laiki brown (ʻaʻole i ʻili ʻia, ʻaʻole polished) e ka awelika o 20 mau pūʻulu i emi iho, e hana nui ai ia i nā maʻi maʻi.
Rice - kahi honua kaulana kaulana e hiki ai iā ʻoe ke saturate i ke kino me nā mea e pono ai
ʻO ka Rice kahi hale mālama o nā huaora o ka pūʻulu B, E, macro- a me nā microelement, e like pū me nā waikawa amino pono. Pono nā poʻe maʻi i kēia no ka pale ʻana o nā hoʻopiʻi o ka maʻi maʻi (polyneuropathy, retinopathy, pathology kidney).
ʻOi aku ka maikaʻi o nā brown i ka nui o nā mea e pono ai ke kino a ma kahi o nā hōʻike pilikino o ka GI a me ka ʻona kaloria. ʻO ka mea wale wale nō ka mea ola pōkole.
Millet
Manaʻo ka porridge o Millet kahi huahana me kahi kiʻekiʻe kiʻekiʻe. Hiki iā 70, e kau ana i ka pae o ka haʻaina. ʻO ka porridge ka mānoanoa, ʻoi aku ka kiʻekiʻe o kona ʻona. Eia nō naʻe, ʻaʻole e kaulana loa nā mea i hoʻohana ʻia:
- ka pale ʻana o ka maʻi cardiovascular;
- ka wikiwiki o ka hoʻoneʻe ʻana i nā mea olakino mai ke kino;
- he hopena maikai ma ka pana ana;
- ho'ēmi i ka cholesterol i ke koko;
- ka wikiwiki o ka hoʻoulu ʻana o lipid, ma muli o ka hoʻoemi ʻia ʻana o ka momona;
- ka pae kaila o ke koko;
- hoʻihoʻi hou i ka hana ate.
Whee makana
ʻO nā cereal o Wheat he mau hōʻailona mai ka 40 a 65 mau māka. Nui nā ʻano ʻano palaoa i loaʻa i ka poʻe maʻi me ka maʻi maʻi a kaulana hoʻi no ko lākou mau mea waiwai nui.
- ʻO Arnautka
- Puʻahi
- mākaukau
- hoahānau.
ʻO Arnautka
He cereal kēia mai ka wili ʻana i ka hua palaoa. Kūkulu ʻia kona ʻano me nā huaora, nā waikona amino, nā microelement e kōkua i ka hoʻoikaika ʻana i ke ʻano pale, hoʻihoʻi hou i ka olakino o ka puʻuwai a me nā kīʻaha koko, hoʻomaikaʻi i ka hana o ke kikowaena kūloko. Eia kekahi, hiki i ka croup ke hiki ke hōʻola i ka hoʻoponopono hou o ka ʻili a me nā mea e ala ai, he mea nui ia no ka hoʻopiʻi o ka maʻi maʻi.
Puʻahi
Kahi ʻano cereal i loaʻa ma ke kālai ʻana i nā hua palaoa. A laila hoʻomaʻamaʻa ʻia lākou i ka lā, ʻili ʻia a pohō ʻia. Hāʻawi kēia mālama i ka meaʻai i ka wā e hiki mai ana. ʻO kāna ʻōlelo he 45.
Hiki ke hoʻohana ʻia ʻo Bulgur i kāna āpau. He mau kōpala palala kēia me kahi koʻi luna. ʻO kēia waiʻo kahi i loaʻa ka nui loa o nā mea momona a me nā mea momona. Ke ʻoki nei ʻo Bulgur:
- toccololii;
- Nā huaora B;
- waiora K;
- mau wahi hele;
- Carotene;
- unsaturated fatty acid;
- laona ʻalā;
- hoʻokahe.
ʻO nā kīʻaha paʻapū Bulgur - paʻa i ka papaʻaina
Hoʻomau hou ka hoʻohana ʻana i nā cereals i ke kūlana o ka nupepa, hoʻoponopono i nā kaʻina metabolic, a hoʻopono maikaʻi i ka hana ʻana o nā ʻalā.
ʻElledlelo ʻia
He kīʻaha kūikawā ia me GI 40, ka mea i ʻokoʻa i ke ʻano a me ka nui mai nā ʻano ʻike like ʻole. ʻO ka māla ʻaanō ua nui loa, pale ʻia mai waho me kahi kiʻiʻoniʻoni paʻakikī ʻaʻole i ʻai ʻia. Ma muli o kēia, pale ʻia ka cereal mai nā ʻano hiʻohiʻona maikaʻi ʻole, mai ka radiation radioactive.
Kāpili
ʻO kekahi ʻano ʻano o ka palaoa huehue me ka GI 65. ʻO kona ʻano he waiwai nui no ka nui o ke keleawe e pono ai no ka hana maʻamau o ke ʻano musculoskeletal, ka pale ʻana i ka osteoporosis, a me ke ʻano nui o ka huaora B5 e hōʻuluʻulu i ka ʻōpala.
ʻAla ʻai
ʻO kēia ʻano cereal he hale mālama hale o nā huaora, nā waikina amino a me nā minerale, akā pono e hoʻokele ʻia me ka makaʻala loa, no ka mea, hiki i ka GI o ka huahana ke piʻi aku i 70. Hoʻomaopopo ʻia ʻole e hoʻohana i ka waiū a me ke kō i ka wā o ka hoʻomākaukau ʻana o ka porridge. He mea lawa ia e hoʻolapalapa i ka cereal i loko o ka wai a hoʻohui i kahi liʻiliʻi o ka fructose, stevia a i ʻole a maple syrup e like me ka mea momona.
Loaʻa nā grits uka no kā lākou kiʻekiʻe o kēia mau mea i lalo:
- magnesium - i hui pū ai me nā B-series bit i hoʻomaikaʻi i ka ʻike ʻana o nā mea i loko o ka insulin, he hopena maikaʻi i ka hana o ka puʻuwai a me nā kīʻaha koko;
- hao - pale i ke kūkulu ʻana o ka anemia, hoʻomaikaʻi i ke kaʻina o ka saturation o nā pū me ka oxygen;
- zinc - kōkua i ka hana maʻamau o ka pancreas, hoʻoikaika i nā ʻōnaehana pale;
- ʻO nā huaora B - hoʻihoʻi i ka ʻōnaehana o ka pīpī, kā lākou hoʻohana he mea pale mai ke kūkulu ʻia ʻana o nā maʻi o ka maʻi diabetes;
- ʻO beta-carotene - hoʻonui i ka hana o ka mea hoʻokūkū hōʻike, i pale i nā hiʻohiʻona o ka retinopathy.
Perlovka
He alakaʻi nui ʻo Barley porridge i ka hoʻolālā i nā meaʻai olakino a maikaʻi. ʻO 22 ka ʻōlelo kuhikuhi inā kuke ʻia i ka wai me ka ʻole o ka hoʻohui ʻana i ka aila. ʻO ka porridge ka nui o ka protein a me ka pālaʻi, ka hao, ka calcium, ka phosphorus. ʻO kēia mau mea e pono ai i ka papa i kēlā me kēia lā i loko o ke olakino olakino a me ke kanaka maʻi.
Aia pū kekahi mau mea i Barley i nā mea i hoʻopili ʻia i ke kaʻina o ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko. Hoʻohana ʻia ia no ka hoʻomākaukau ʻana i nā papa ʻelua o ka crumbly a viscous i ke ʻano, nā mea mai.
Perlovka - ke "mōʻī" hanohano
Manka
ʻO Semolina, ʻo ia hoʻi, ua manaʻo ʻia ʻo ia ke alakaʻi i ka haʻahaʻa o nā huaora i ke ʻano, ʻoiai ʻo ia kekahi o nā loiloi kiʻekiʻe:
- nā hua kūlohelohe - 60;
- paila palaoa - 70-80;
- porridge me ka waiū a me kahi puna honi - 95.
ʻAʻole ia no ke hoʻohana ʻana i ka ʻai o nā maʻi maʻi a me nā poʻe e hoʻāʻo nei e lilo i ka paona.
Nā ʻaleʻa barley
No ka huahana ka mahele o nā huahana e loaʻa nā helu waiwai ʻikepili. ʻO nā cereals huki - 35, ka palaoa mai ka ʻanuʻu palaoa - 50. ʻO nā ʻōpala i lawe ʻole ʻia i ka palaoa a me ka ʻaihue ka nui o ka nui o nā huaora a me nā minerala, a pono ke ʻano ponoʻī o ke kanaka iā lākou i kēlā me kēia lā. Aia ka ʻano o ka pūpuna:
- kalaiula
- oosapera;
- konʻai;
- keleawe
- iodine;
- unsaturated fatty acid;
- toccololii;
- beta kalepaʻi;
- Nā huaora B.
ʻOatemeal a me Muesli
Hōʻike ʻia ʻo Porridge i kahi huahana nui i ka papaʻaina. Aia ka GI ma waena o ka waena, kahi e hoʻolōʻihi ai ka oatmeal, akā maikaʻi wale nō nō.
- ʻāpala wai - 40;
- ma luna o ka wai - 40;
- i ka waiū - 60;
- i ka waiū me kahi mīpī o ke kō - 65.
Oatmeal - kahi kīʻaha i ʻae ʻia no ka ʻai o kēlā me kēia lā nā mea maʻi a me nā mea olakino
Ka makemake ʻana i nā sereal koke, ʻaʻole pono ia, e like me ka muesli (ʻo GI kahi 80). No ka mea, ʻo ka hoʻohui ʻana i nā kō, nā kō, nā hua, a me nā hua maloʻo e pili ai. Aia hoʻi kahi huahana glazed i hoʻokaʻawale ʻia.
He Kauka Holo
Loaʻa nā mea huaʻai ma mua o 70% mau mea kākena i kā lākou mea kikoʻī, nona ka waiwai i wāwahi ʻia i ka glucose. ʻO ka wikiwiki o ka kaʻina, ʻoi aku ka kiʻekiʻe o ke kō. Aia kekahi mau ala e ʻae ai iā ʻoe e hoʻohaʻahaʻa i ka GI o ka huahana i hoʻomākaukau ʻia, no laila e lohi ana ka kaʻina ʻana, a mālama pū iā lākou hoʻi no ka maʻi maʻi:
- hoʻohui i kahi mea momona o ka momona o ka lau;
- E hoʻohana i ka ʻeke a i ʻole kahi mea e pono ʻole e wili ai;
- ʻaʻole e hoʻohana i ka meaʻai me ka māka ma luna o ka palena ma ka meaʻai o kēlā me kēia lā;
- e hoʻohana i kahi pālua i ka ʻai;
- hōʻole i ka hoʻohui gula, hoʻohana i nā mea waiwai a me nā mea momona maoli;
- hoʻohui i ka porridge me nā protein a me kahi liʻiliʻi o ka momona.
ʻO ka hoʻokō a me nā ʻōlelo aʻo a nā poʻe loea e hiki iā ʻoe ke ʻai wale i nā meaʻai olakino, e kiʻi ana i nā mea pono āpau, akā e hoʻolilo pū i kēia kaʻina no ke olakino.
