ʻO ka papa mālamaola kekahi o nā kumu nui o ka kaohi maʻi. No ka hoʻomaikaʻiʻana i ka maikaʻi o ke ola no nā makahiki he nui, e hoʻomaopopo pono i nā mea maʻi i nā pilikia biochemical paʻakikī, hoʻohana maʻamau i nā puke kumu. Ua hoʻokūpaʻa ʻia ia e pale ai i nā hoʻopiʻi ʻana, pono e hāʻawi ka mea maʻi i ka makemake i nā huahana me nā "haʻahaʻa" haʻahaʻa a me kahi haʻahaʻa glycemic index (GI). He aha nā ʻāpana o kā lākou haku? I ke kūlana pehea ke ola ʻana o nā mea kanu?
No laila nā kaleponaʻokoʻa
I nā ʻōlelo aʻoaʻo no nā mea maʻi, ua hoʻonoho nā endocrinologists i kahi meaʻai me kahi ʻāpana o ke kaupalena ʻole, a i ʻole ke ʻano o ke ʻano o ka mea maʻi, ka hoʻopiha piha ʻana i nā pakanika "wikiwiki". No nā protein a me nā momona, aneane ka maikaʻi o ka maʻi maʻi maʻi e like me nā ʻano o ke kanaka olakino. I ka nui o nā hihia, ʻaia nā maʻi maʻi āpau 2 me ke kaumaha o ke kino a me ka hypertension concomitant e loaʻa kahiʻai haʻahaʻa.
Hoʻokaʻawale ʻia nā kalamona e like me ka wikiwiki o kā lākou hana akā ʻaʻole i ka "wikiwiki" a me ka "lohi". Aia nō lākou "māmā wikiwiki." Me kēlā me kēia ʻano maʻi, pono e hānai ʻia kahi maʻi maʻi i ke ala a komo maikaʻi ai ka glucose i ke kahe koko. Pōkeʻe nui i nā pae glycemic e ukali i ka ʻai nui o nā mea laʻa kālai ʻia. ʻOi aku ka maʻalahi o ka mea maʻi e hilinaʻi i ka insulin me ka mālama ʻana i ka meaʻai me ka hoʻokō ʻana i nā inikini hāmeʻa pōkole, "ma lalo o ka meaʻai", e uku ai i ka piʻi. Hoʻolālā ʻole ʻia nā kulu haʻahaʻa i loko o ke ʻano o nā papa.
ʻO ke kaʻina o ka hana ʻana i ka meaʻai me nā kalapona kalaiwa ka mea i hoʻopaʻa ʻia ai ka polysaccharides ma lalo o ka hana a nā māhele o ka gastric wai i loko o nā ʻāpana: glucose a fructose. ʻO nā puna maʻalahi, i hoʻopaʻa ʻia i loko o ke koko, e lawelawe i ka mea maikaʻi no nā ʻāpana. Lawa kekahi no ka maʻi maʻi maʻi e hoʻohana i ka pono like qualitative ʻano o kālaiʻai.
"Mea mālama" o ke kino - ka lolo a me ka glycogen
ʻO ka meaʻai kākāluekona ka mea, ma kahi o nā pūpū digestible maʻalahi, nā aila a me nā fiber. ʻAʻole hoʻopili ʻia kēia polysaccharide ballast loa e ke kino o ke kanaka a waiho i ke kahe ʻana o nā mea ʻē aʻe. Aia aia i ka pili o kekahi o nā mea kanu (palaoa, berena, kākala a me nā hua hua). ʻO ka laʻana, ʻoi aku ka hua momona a me nā momona waiwai i loko o nā hāmeʻa "nele", ʻaʻohe o lākou momona.
He ʻokoʻa ka meaʻai ʻaʻa ʻole.
- hoʻonaninani ka ʻōpū;
- nā mea e pili ana i nā mea huʻala a me nā kolamu;
- ka mea nāna i hana i nā hana keu.
Pau ka hoʻokaʻawale ʻana o nā honi mai ka meaʻai e hoʻomaka ʻia i loko o ka ana o ka waha, ma lalo o ke ʻano o nā huina lawena. ʻO 2-3 Glucose ka wikiwiki i hoʻopili ʻia i loko o ke koko ma mua o ka fructose a i ʻole lactose. Hoʻokele ʻia ke kōpili ma loko o ka pahu liʻiliʻi. Hiki koke ka ʻai ʻana mai i ka meaʻai a me nā ʻaoʻao. Hoʻokū ʻia ka hoʻopau ʻana, ʻo ia hoʻi, i hoʻolaha ʻia i ka wā. No kahi maʻi maʻi, nui ka manaʻo o kēia.
Kūpono - Kūlike o nā "GI" haʻahaʻa GI haʻahaʻa
ʻO nā alakaʻi i ke kiko momona:
- bran (rye, palaoa);
- ʻaʻano wholemeal;
- nā cereals (oat, buckwheat, pearl barley);
- i waena o nā mea ʻai a me nā hua ʻai - kāloti, beets, ʻona.
Inā aia ka mauʻu i ka ʻai i ka nui kikoʻī, a laila hoʻouna ʻia lākou i ke ʻano o ke kōpaʻa paʻakikī (glycogen a holoholona koʻikoʻi) i ka "reserve depot" o nā ʻōpū māhā a me nā puʻupuʻu. Ma laila, ua hoʻokaʻawale ʻia nā mea kālaiʻike i ka glucose a puʻupuʻu ʻia i ke kino holoʻokoʻa, e kōkua ana i nā ʻōnaehana:
- inā pono (i ka wā o ka maʻi);
- i ka wā e hoʻoikaika ai i ke kino;
- i ka ʻai ʻana o kekahi kanaka i kahi manawa liʻiliʻi a kūpono ʻole.
Ke lawe ʻia nei e ka meaʻai me ka ʻai, kāhea ʻia nā mea kanu i ka kino adipose. Hoʻokumu ka maʻi - obesity. I ka wā o ka hoʻokē ʻai ʻana, nā kumu o nā kumu like ʻole, ma muli o nā hale kūʻai o ka glycogen i loko o ka ʻōpū a me ka ʻūhā pono ʻana, aia nō kahi "triple defense" o ke kino.
ʻO ka mea mua, e hoʻopili ʻia nā mea hoʻihoʻi i ka hana, a laila hoʻomaka ka molekila momona e hoʻolalau a hāʻawi i ka ikehu ma ke ʻano o nā kino ketone. Mai kēlā manawa mai, e lilo ana kekahi kanaka i ka paona. Mālama ka keʻa triple i kekahi kanaka. Akā ʻaʻole ia e hoʻopakele i kahi mea maʻi me ka maʻi maʻi mai ka hypoglycemia (kahi wikiwiki o ka hoʻokaʻa o ke koko).
ʻO nā mea ʻai me ka molika "lohi" me ka GI haʻahaʻa ʻaʻole maikaʻi ia no ka hoʻopau ʻana i ka hypoglycemia.
ʻO ka holo ʻana ma muli o kahi kīʻai overdue a i ʻole hiki mai ke ʻano o ka lāʻau hypoglycemic wikiwiki loa i loko o kahi minuke. Pono ka manawa hou no ka wāwahi o ka hale kūʻai o glycogen i loko o nā molekikena glucose i mea e pono ai i nā sela o ke kino.
ʻO ka huahelu Glycemic
Hoʻokumu nā ʻepekemaʻepekema o nā ʻāina he nui i nā pilikia o kahi hōʻailona kikoʻī i ka meaʻai. Ke hala nei nā noiʻi i ke kikowaena ʻepekema o Toronto (Kanada) ma kahi o kanakolu mau makahiki. No ka manawa mua, ma laila mai kahi i manaʻo ʻia ai nā hopena o nā hoʻokolohua. Ke hōʻike nei ke kumukūʻai o GI i ka nui o ke kō koko koko e kū aʻe ma hope o ka ʻai ʻana i kahi huahana kūikawā.
Hoʻopili ʻia nā ʻikepili i hōʻike ʻia i ka hōʻaʻau ʻaoʻao a i hoʻoponopono ʻia i ka wā lōʻihi. Ua ʻike nui lākou. Ua manaʻo ʻia ua loaʻa i ka papa ʻaina piha ka papa inoa o nā helu i nā mea he ʻokoʻa ma mua o 1 mau huahana. Hoʻouna ʻia ia ma ka pūnaewele o ke kauka ʻo Mendoza (USA). Hōʻike ʻia ʻaʻole ʻoluʻolu o nā Lūkini me ka hoʻohana ʻana i ka papaʻaina ʻAmelika no ka mea ua pili ʻo ia i nā ʻano like ʻole. E pili ana i nā huahana ʻaʻole i loaʻa ma Rūsia.
E like me ke kānāwai, ʻo ka lalo o ka inoa o ka meaʻai i ka papaʻaina, ʻo ka haʻahaʻa o kona mākeke glycemic. No ka hōʻoluʻolu, ua hōʻailona ʻia nā kalowa nui ma nā paʻi nui:
- pili hewa - 105;
- ʻili - 100;
- sucrose - 65;
- lactose - 45;
- ʻaila - 20.
Hiki ke kapa ʻia nā mea maʻi maʻi maʻi maʻi i helu ʻia
I nā huahana me nā likelika wikiwiki e pono ai no ka hoʻōki ʻana i ka kūlana o ka hypoglycemia, ʻo GI kahi 100 a kiʻekiʻe aʻe. ʻAʻole loaʻa nā kikowaena i ka helu kikoʻī, ʻoiai he mea pili pono kēia. ʻO ka mākaukau no ka hoʻohālikelike maʻamau he glucose maoli a i ʻole, ma kekahi mau embodiment, berena keʻokeʻo. ʻO nā carbohydrates me kahi haʻahaʻa glycemic index (GI ma mua o 15), i hoʻohana ʻia i loko o nā palena kūpono, ʻaʻole e hoʻololi i ka hope o ka glycemic.
E pili ana kēia:
ʻO kahi glycemic index pomelo- nā lau ʻala ʻāmaʻomaʻi (mau kukama, kāpeti, zucchini);
- nā huaʻai ʻulaʻa (paukū, ke keke pepa, kamato);
- nā meaʻaiʻaiʻai (ʻai, ʻai, soy).
ʻO ka porridge (buckwheat, oatmeal, rye roti) e hoʻonui i ka pae glucose i ka hapalua e like me ka hapalua o ka momona kālai pono iho. ʻO ka waiū a me nā kumulāʻau i loko o ka ʻano wai - ʻekolu mau manawa. Kuhi nui nā hua i ka ʻōlelo o kā lākou loiloi ʻana i ka GI. Berries (cherries, cranberry, blueberries) - 20-30; nā ʻanuʻa, ʻona, ke kalo - 40-50.
Loaʻa nā hōʻailona koʻikoʻi i nā waiwai GI. ʻO kēia ma muli o ka loaʻa o nā huahana meaʻai i nā kūlana ʻokoʻa. ʻO kahi kālena holoʻokoʻa a loaʻa kahi hōʻailona o 35, kohu ʻia kākā - 92. Ua ʻokoʻa ka inde mai ka pae o ke kāwili ʻana i ka ʻai ma ka ʻōpū o ka waha. E hoʻopiʻi hou ʻia kona hoʻopukapuka ʻana aʻe, ʻoi aku ka kiʻekiʻe o kāna GI.
ʻO ke koho kūpono loa e noʻonoʻo ʻia ana nā mea pili i nā huahana meaʻai e hōʻike ana i ko lākou kūlana (pāpaʻa palupalu wela - 98) a me nā hiʻohiʻona (pasta mai kā palaoa palaoa - 65). ʻOiai e kuke ʻia nā kīleʻa māla a i ʻole nā hua palaoa durum e loaʻa iā GI kekahi o nā kauoha o ka nui o ka haʻahaʻa. A inā e ʻai i mua o lākou i kahi huaʻai o ka ʻōkala a i paʻilua ʻia paha (mau kukama), a laila hiki iā ʻoe ke hōʻemi nui i nā peke i loko o ke aniani o ka glycemic background. Ua kapa aku nā Endocrinologists i kēia ʻano hanana "ballast cushion effect."
ʻO ke kaʻina hoʻoholo iho o GI
ʻO nā huahana me kahi kuhikuhi glycemic haʻahaʻa e lilo i mea nui i kaʻai o ke kanaka maʻi me ka maʻi maʻi. Akā i kekahi manawa makemakeʻo ia e ʻai i nā kalaiwa "papa ʻia" (keke, keke). No nā maʻi kanesa 2, pono kēia e noho moeʻuhane maikaʻi ʻole. ʻAʻole hiki ke loaʻa nā waiwai o ka GI no nā “momona” i koho ʻia. Pono mākou e hana i kahi helu koho pono.
I nā hihia liʻiliʻi, hiki i kahi mea maʻi-hilinaʻi i hiki i ka leʻaleʻa ke leʻaleʻa me ka nui o ka lawa ʻana e hāhai ai
I kahi mālie o ke aniani, hiki iā ʻoe ke hoʻokolohua. Pono e ana ke ana i ka pae mua o ke kō kōʻai koko me kahi mea hana (glucometer). E kuke a ʻai i ka 1 papa palaoa (XE) o ka huahana hōʻike. I nā hola he 2-3 aʻe, i kekahi manawa, ʻoi aku ka maikaʻi ma nā manawa maʻamau, e hana i nā anaʻelima glycemic level.
ʻO ke kūpono, pono e hoʻonui nā mea heluhelu, e hōʻea i kā lākou kiʻekiʻe a hāʻule i nā waiwai maʻamau (8.0 mmol / L), no ka mea, he maikaʻi ka hypoglycemic. Ma waho o ia, 1 XE o ka meaʻai kālaiʻai i ka lā e hāpai i nā pae glucose ma 1.5-1.8 hui. No laila, 5 XE, ʻai no ka ʻaina kakahiaka, hiki ke hopena i ka heluheluʻana o kahi glucometer e pili ana i ka 13 mmol / L. ʻO ka hoʻohālikelikeʻana o ka pili pili e wehewehe ʻia e ka ʻenehana o nā huahana kuke. ʻAʻole maʻalahi ke GI e hoʻohana i loko o ke ola āpau, e like me ka hoʻohana ʻana i nā kīʻaha me nā ʻano hui like ʻole o nā meaʻai meaʻai.
Eia naʻe, kahi kikoʻī helu hoʻohālikelike o nā huahana e kā lākou glycemic index ke hōʻike nei i ko lākou hopena ma ke kō koko o ka mea maʻi. Ma muli o nā hoʻokolohua, hoʻokuʻu ʻia ke kaila ʻo 50 g o nā hulu aloha e hāpai aʻe i ka pae glycemic i loko o ke kino e wikiwiki a kiʻekiʻe i kahi keokeo o ka palaoa keʻokeʻo o ka pauku koʻikoʻi. Hoʻonui a hoʻolaha ʻia ka ʻike e ka GI a hoʻonui i ka mea ʻai meaʻai o ka mea maʻi me ka maʻi mellitus, hōʻike ʻia nā koho no ka hoʻololi ʻana o nā huahana o ka kalaka.
