ʻO ka ʻōlelo o ka hoʻohana ʻana o ke kanaka i ka lāʻau hoʻōla a me nā mea kanu olakino, e like me ka poʻe ʻepekema, ua manaʻo ʻia ʻo ia ma kahi o hoʻokahi haneli. ʻO ka mea kupaianaha ka paʻō maloʻo kekahi o kēlā mau huahana laka i hoʻohana ʻia i ka maʻi endocrine i ʻona mau hiʻohiʻona. I kekahi hihia, hiki ke ʻai ʻia me ka ʻole o ka palena, i loko o ka mea ʻē aʻe - pono ia e helu helu ʻāpana ʻai. He aha ka mea e hoʻoholo ai i ka paukū glycemic o kāloti? Pehea e hoʻohana ai ia i nā mea maʻi me ka maʻi ʻaʻai me ka lāʻau lapaʻau?
Mālamalama mea maikaʻi e pono ai
Ma Lūkia, ʻo kā kaloti i lawe ʻia mai loko mai o nā ʻāina ʻē, ʻaʻole like me ka ʻuala, ua ʻae koke ʻia me ka hauʻoli. Mahalo nui ka poʻe i ka lāʻau lapaʻau ma ke ʻano waiwai o ka meaʻai a ma ka manawa like a he lāʻau ho'ōla. Hoʻomaka ʻia nā mea kanu ʻona a me ka laxative no nā maʻi o ke koko, nā maka, nā ʻōpū, nā ʻōpū, nā ʻōpū a me nā hōʻeha ma ka ʻili.
I loko o kā kaloti, ma mua o:
- protein - 1,3 g (ʻoi aku ma mua o ka zucchini);
- nā kālaiʻu - 7,0 g (emi iho ma lalo o nā beets);
- nā paʻakai o nā minima, sima, pāpaʻi a me ka calcium, kēlā me kēia, 21 mg, 200 mg a me 51 mg (ʻoi aku i loko o ka ʻōpū);
- Vitamona PP - 1.0 mg (ʻo ia ka wahi mua i waena o nā lau āpau).
Eia kekahi, ua hōʻike ʻia ka nani o ke kala o ka mea kanu, ʻoi aku ka kiʻekiʻe o ka manaʻo o ka carotene i kona ʻano. I ke kino, lilo ka waiwai pigment i provitamin A. ʻai 18 mau kāloti i kēlā me kēia lā e hiki ai ke hoʻopiha i ka pono o ka pākeke no retinol. ʻAno nā palaʻai a me ka kolamu ma nā hua kanu.
Aia kahi māla hale:
- waikawa amino (asparagine);
- enzymes (amylase, catalase, protease);
- Nā huaora B (B1, In2 0.65 mg pākahi);
- nā waikawa organik (folic, pantothenic, ascorbic a 11.2 mg%).
He ʻōlelo e pili ana i ka wai momona
Hāʻawi ka mea inu i ka ikaika i ke kino, hoʻomaikaʻi i ka ʻōnaehana koko. ʻO ka wai kāloti (kūlohelohe), me ka honi ʻole, pono e helu ʻia i loko o nā pūʻulu ʻai. Loaʻa ka 1 XE i ka hapalua aniani (200 ml).
Hōʻike ʻia ka wai kāloti no nā mea maʻi i ka wā o ke ola, ma hope o nā maʻi maʻi maʻi, me ka hoʻohui o kahi nui o ka meli a me ka waiū. ʻO nā liona mai ka pomace laupa e hoʻōla ana i nā ʻōpū ululent a me nā ulia, no ka mālama ʻana i ka mumū ma ka waha waha. Hiki ke paʻi ʻia nā ʻōpala hou i nā lau ʻeha ma luna o ka ʻili.
Nā Palapala Kūʻai Kūʻai haʻahaʻaE loaʻa ka wai momona kālena multivitamin, manaʻo ʻia ke ʻano like me nā hua mānoanoa a pōkole. Kūʻai nui ka Carotel i nā huaora. I waena o nā mana o hope, loaʻa iā Nantes nā mea ʻono maikaʻi loa, ma ke ʻano o kahi cylinder i hoʻopau ʻia ʻole ka nui. ʻO nā kālena Chantane ka like o ke kālai elongated. He kūlike kona helehelena, e hoʻomaikaʻi ʻia i kahi ʻāpana maikaʻi.
Ke lawe nei ka hōʻiliʻiliʻana i ka waena o Rūsia i ka hāʻule (hapa mua). Pono e ʻohi pono ʻia nā mea kanu i nā lāʻau me nā ʻōkuʻu. E lulu aku ʻoe mai ka honua mai iā lākou. Pono e hoʻoneʻe ʻia. E maloʻo iā lākou. Kipi i nā kihi (e like me ke kiʻekiʻe o ka ʻae kumu) a, inā loaʻa, ʻūpē, ʻulaʻula ʻole ka aʻa.
Ma keʻano ākea, ʻoi aku ka maikaʻi o ka mālama ʻana i ka ʻai i loko o nā pahu lāʻau me kahi one maloʻo, i kahi hōʻoluʻolu a me kahiʻeleʻele. Holoi, ʻokiʻoki i kāobala hiki ke hoʻokaʻawale ʻia i loko o ke keʻena a hoʻohana i ka hoʻoilo i ka hoʻoilo i ka papa mua a me ka lua.
Hoʻohana ʻia nā lau ʻona mālamalama i kekahi ʻano (ʻai, ʻalī) no ka ʻū iʻa, ʻomi, nā meaʻai a pau, nā ʻoli
Ke nānā nei i nā kalaka o kahi maʻi maʻi kulekiko
ʻO kahi maʻa o nā kāloti wai (piha a ʻāʻī paha) ma ka nui a hiki i 300 g ʻaʻole pono e helu ʻia i loko o nā pūʻulu berena, ʻo 100 Kcal. ʻOiai, e like me beets, ʻono maikaʻi.
Kālea a me ka ʻala Makahi iʻa
Kālī ʻia kālua (200 g) i ʻoki ʻia i nā ʻōpala, nā hua ʻai hou (200 g), kāwili paʻī i ʻāʻihi loa (150 g) a me 3 mau ʻoki ʻoki ʻia e hoʻohui ʻia i nā ʻoki ʻai i hoʻomoʻa ʻia. Kālepa i nā kāhi (100 g) a ninini i luna o ka wai anuanu no laila ka puka mai o ka awaawa mai loko mai. Hoʻohui a kāwili ʻia nā mea kanu me ka waiū a i nā momona a i ʻole ka mayonnaise. Hoʻokomo ʻia ka salati me nā hua mua i kālai ʻia, kaleli pihi, kāpīpī ʻia me nā keke keke ma luna. ʻO ka nui o nā pūʻulu berena i loko o hoʻokahi lawelawe e like me 0.3 XE, ua ʻike ʻia lākou ma nā hāmeʻa o nā apu. ʻĀina waiwai kumu kūʻai - 175 Kcal.
Kuhi ʻia no kahi pākahi haʻahaʻa-kaloli o nā kalai wai hou a me nā pīni ʻōmaʻomaʻo
Hoʻohui maikaʻi ʻia 300 g o ka lau lau. Hoʻohui i nā pīni paʻale (100 g). E hoʻomoʻa a hoʻōla i nā greens (dill, pālio, mint, ke basil) - 100 g. Hoʻohui i nā mea ʻala a me ka manawa me ka waiū momona. ʻO ka nui o nā huahana i hōʻike ʻia no ke ʻano lawelawe no 6. Ke ʻai ʻana i kahi mea hoʻokahi, hiki iā ʻoe ke haʻalele i ka helu ʻana o XE.
Hoʻohui ʻia kahi mea liʻiliʻi o kaʻaila a i ʻole kaʻaila ʻaila i nā pahu kāloti e pono ai
ʻO ka hana a nā huaora, inā nui ka retinol, e hana wale ana i kahi wahi ʻuala. Hiki i nā mea maʻi me ka maʻi maʻi ʻaʻai ʻōpala me ka aneane ʻole e kaupalena ʻia, ma muli o ke kau ʻana o ka fiber. Nui ka mea i loko o ka mea kanu ma mua i ka pulima o ka wai pulela. Hoʻohui hou ʻia nā kalai kūlohelohe, i aneane ʻia me ka ʻono. Hoʻololi i ka aila kākela i ke kaʻina hana e hoʻonui i ke kiʻekiʻe o ka glucose koko.
I ka paʻakikī o ke kūlana me nā kāloti GI
Hoʻohana ʻia ka manaʻo o ka "glycemic index" i hiki i ke kālele i ka ʻano ʻai, no ka hoʻohui ʻana i nā ʻano ʻano o nā mea hana i ka hoʻomākaukau ʻana i nā kīʻaha. He mea nui ia e ʻike, ʻaʻole e hoʻonui nā huaʻai koko i ka hoʻoliʻi o ke koko a hiki i ka 15. ʻO kahi pā palena - 100 mau pilina mea noho ʻia - a noho ʻia e ka glucose kūpono. ʻO ka ʻokiʻoki i loko o nā kumu āpau o nā kāloti GI hiki i nā 35 a me 85.
Aia ke hilinaʻi āpau i ka kuke ʻana o ka huahana. Nā mea haʻalulu (ʻoi loa o ka momona, ke kūlike, ka mahana) e hiki ke hōʻemi i ka manawa o ka manawa e komo ai i nā huapalapala i loko o ke koko a e hoʻolōʻihi iā ia (i lōʻihi). ʻO ke kūlana paʻakikī me ka kāloti ʻike maopopo: ʻo ka GI maka a ua like nō ia me ka 35, ʻo ke kumu o ka mea kalua i hoʻomoʻa ʻia a hiki i 92. ʻOi aʻe ka nui o ka huaʻala o ke kōpaʻa maʻa ma mua o ka nui. ʻOi aku ka pololei o nā papa e hōʻike ana i ka GI o ka huahana a me nā ʻōlelo pono e pili ana i ke kūlana me ia (a hoʻolapalapa ia a ʻopa paha).
ʻAʻole e poina i ka maʻi hoʻonaninani e pili ana i nā kaloti olakino - lanakila i ka maʻi carotene
Hoʻonui i ke kino me ka huaʻai A kaloti i hoʻopau ʻia me nā momona (kāmona huaʻai, ʻaila aila). Ke hoʻonui nei i ke kaila o ke koko ma luna o ka nui o nā meaʻai i ʻai ʻia i ka wā e ʻai ai. Eia kekahi, a mai ke ʻano o kā lākou komo ʻana i ka ʻōpū. He mea paʻakikī e loiloi i ka GI o kahi pāʻina (salad, mua, ka lua, a me ka ʻono ʻana). Akā he mea nui ia no ka maʻi maʻi maʻi e ʻike i ka nui o ka glucose e hoʻonui ma hope o ka ʻai ʻana.
ʻOiai ka hana pono o nā kulekele glycemic o nā huahana e pili ana i nā kumu he nui (ka loiloi kuke, nā ʻōnaehana chewing), ʻaʻole lapuwale. Ua hana kahi mau mea kanu i kahi ʻano o ka meaʻai i nā hua o ka hopena o nā meaʻai ma ke kiʻekiʻe o ka glucose koko. Ka ʻike i ka GI hiki iā ʻoe ke hoʻonui a hoʻonui i ka ʻai o ka mea maʻi me ka maʻi diabetes.
