ʻO ka hapa nui o nā meaʻai me nā kāowa. I ka wā e kuhi ʻia ana, ua wāwahi ʻia lākou i ka glucose e nā ʻano nīmona biochemical. Ma muli o kēia, hoʻonuiʻia kahi manawa pōkole i kona pae i ke koko. Ma kahi o ka glycemic index (GI) e hoʻomaopopo iā ʻoe i ka wikiwiki e komo ai nā kapikika i loko o ke koko a hoʻoiho ʻia i kēlā kaʻe.
Hoike ʻike
Hoʻohālikelike nā GI o nā huahana āpau me ka hōʻike like like o ka glucose maoli. He like ʻo ia me ka 100, a no nā mea waiwai ʻē aʻe ma waena o 1 a 100. Hiki ke māhele ʻia nā meaʻai a pau i 3 mau pūʻulu.
- nā meaʻai GI haʻahaʻa (a hiki i ka 55);
- nā meaʻai me kahi GI awelika (mai 56 a hiki i 69);
- nā meaʻai GI kiʻekiʻe (ma luna o 70).
ʻO kaʻaiʻai ʻaina glycemic no ka maʻi diabetes e hiki ai iā ʻoe ke hoʻomalu i ka nui o nā karoli i ʻai ʻia a me kā lākou hoʻololi i ka glucose. I mea e hiki ai ke hoʻopaʻa pololei i ka papa inoa, pono ʻoe e ʻike he ʻano hoʻololi ka GI o nā huahana, ʻaʻole mau ka mea maʻamau. Kuhi kēia kuhikuhi i kēlā mau kumu:
- e wela ai ka wela;
- kaʻenehana huahana;
- ke ʻano kiʻekiʻe o ka hua a i ka lau ʻana paha.
Hiki i ka GI ke hōʻemi a hoʻonui paha me ka hoʻohana pū ʻana i nā ʻano meaʻai like ʻole (no ka laʻana, ʻokoʻa ka hoʻoliʻiliʻi ʻana o ka nui o ka GI o nā meaʻai i waiwai i ka ʻai). Ma hope o kaʻaiʻai glycemic index, hiki i kahi mea maʻi keʻai i ka nui o nā meaʻai mai ka ʻai o ke kanaka maʻamau. ʻO kēia nele o kahi hana koʻikoʻi e hiki ai i ka noʻonoʻo psychologically ʻike i nā mea eʻai ai i ka meaʻai maʻalahi maʻalahi.
ʻO nā meaʻai me kahi GI haʻahaʻa ke lōʻihi ka lōʻihi o ka hoʻokaheʻana ma mua o nā kīʻaha me kahi pālahalaha kiʻekiʻe a i ʻole ka manawa, ʻaʻohe ʻoluʻolu ke kanaka i ka pōloli i ka manawa lōʻihi.
ʻO nā kalapona maʻalahi a paʻakikī
Ua hoʻokaʻawale ʻia nā hāmeʻa āpau i ka maʻalahi (hoʻokahi a me ʻelua-mea) a me ka paʻakikī (multicomponent). No nā puna maʻalahi, nā glucose, nā galactose, a me ka fructose e loaʻa i nā meaʻai, a me nā hōʻiliʻili paʻakikī e hōʻike ʻia ana e ke kō, a me insulin, a me ka glycogen. I ka maʻi ʻaina, pono e hoʻēmi ʻia ka nui o nā puna wai i hoʻokahi. Hoʻohālikelike ʻia lākou no kahi lōʻihi a wāwahi ʻia ia, no laila ʻaʻole lākou e hoʻonā i ka wikiwiki o ka holomua o ka nui o ka glucose i ke koko. ʻO nā kumuwaiwai o nā hualaola maikaʻi e lilo i nā cereal cereal, nā mea kanu, a me nā meaʻai momona a pau.
Hoʻonui koke ka mau māmā i ka glucose koko, akā ma ka manawa koke ua hāʻule wikiwiki kēia waiwai, a ʻike kekahi i kahi pōloli nui. Loaʻa ʻia lākou ma nā lole a pau, kekahi mau huaʻai a me ka berena keʻokeʻo. ʻO kekahi o kēia mau huahana pono e kū mau i kahi maʻi maʻi i ka hihia o ka hypoglycemia, no ka mea hiki ke kōkua koke i ka hoʻopau ʻana i nā hōʻailona ʻino. Hoʻopili ia, i kekahi manawa ma kahi hapa haʻahaʻa, pono nō hoʻi i ke kino nā momi maʻalahi, no ka mea, ʻo ko lākou hu ʻole e hiki ke hoʻonui i ka māhuahua, nā hiamoe a me kahi ʻano maikaʻi ʻole. ʻOi aku ka maikaʻi o nā maʻi maʻi maʻi e loaʻa iā lākou mai nā hua me ka GI awelika, ʻaʻole hoʻi mai ka meaʻai i hoʻomālamalama ʻia, momona a me nā momona.
Kūʻaiʻai Diet
ʻO ka meaʻai, kahi i kau ʻia ma ke kiko helu o GI, ka mea i hoʻohana wale nō no ka maʻi maʻi. ʻO nā poʻe e makemake e hoʻoluhi i ka paona ʻole me ke kaumaha ʻole no ke kino e hoʻohana pinepine iā ia. ʻO ka papaʻai ke 3 pae:
- Ka hoʻoneʻe ʻana o ke kaumaha (ma kēia manawa ke ʻae wale ʻia nā meaʻai me ka GI haʻahaʻa e ʻai, e mau ana ma kahi o 2 wiki);
- ka hoʻohui ʻana o ka pahuhopu i hoʻokō ʻia (e ʻae ʻia e hoʻohana i nā kīʻaha me GI haʻahaʻa a me ke GI, ma ke ʻano he 10-14 mau lā);
- ka mālama ʻana i ke ʻano (ʻo ke kumu o ke papahele ka huahana like ʻole me ka GI haʻahaʻa a me ke GI, akā i kekahi manawa hiki ke hoʻohui i nā kīʻaha ʻole me ke GI kiʻekiʻe).
Ke hoʻohālikelike ʻana i ka papa hana, pono ʻoe e noʻonoʻo wale iā GI, akā ke kiʻi pū i ke caloric o ka huahana, me ka hoʻohālikelike o nā protein, nāʻuʻai a me nā mea haʻalulu i loko.
Paʻi e ka glycemic index e hiki ai iā ʻoe ke hoʻopalulu maikaʻi loa i nā paona hou me ka ʻole ka pā ʻana i ke kino, nā mea i nāwaliwali ʻia e ka maʻi maʻi.
Papa helu waihona
I nā 2 mau pule mua i ke ana o ka nalowale ʻana o ke kaumaha, he like paha ke ʻano o ka papa kuhikuhi o kahi maʻi maʻi e like me kēia:
- ʻaina kakahiaka - kekahi kīkele ma luna o ka wai, i ʻae ʻia no ka maʻi maʻi, me nā ʻōmole lau a me nā kīpū palupalu;
- Snacks - kekahi mau hua me ka GI haʻahaʻa;
- ʻaina awakea - hoʻowahāwahā i ka paka ʻaila, huehala a me ka umauma moa kuke;
- kaʻaina ahiahi - birch sap;
- ʻaina ʻaina ka mākala māmā.
Hiki ke hoʻololi ʻia nā huahana a nā pilikia ʻole ka meaʻai. Ke koho wale nei iā ʻoe, pono e alakaʻi ʻia e GI a me ka pākēneka o nā huaʻai i loko o lākou. Hiki ke hoʻopau ʻia nā kuki me ka wai lemon a kāpīpī ʻia me nā lau maloʻo (i kekahi manawa hiki ʻoe ke kāpīpī me ka aila ʻoliva liʻiliʻi).
He aha ka mea maikaʻi aku e hōʻole aku?
Inā hiki, ʻoi aku ka mea e hōʻole maikaʻi i kekahi mau meaʻai, no ka mea, he mea kiʻekiʻe loa kahi GI, a me ka maʻi maʻi i lawe ʻole mai ia i kahi mea maikaʻi. Eia kahi papa inoa o kēlā mau huahana:
- nā kīʻaha kai wikiwiki, nā meaʻai hoʻoliʻiliʻi, nā meaʻai kūpono ʻole;
- iʻa i kāʻai;
- waiū waiū a me nā momona;
- nā ʻōpala, nā puʻupuʻu;
- meli;
- margarine;
- pololi ʻaila keʻokeʻo;
- pōkole a me nā māla;
- keʻokeʻo keʻokeʻo;
- uala.
ʻO nā mea momona momona ʻaʻole wale kahi GI kiʻekiʻe, akā hana pū kekahi i ka ukana nui ma luna o nā ate a me nā pancreas, e alakaʻi ana i nā waihona o nā kolamu kolesterol i nā moku. Hoʻonui ia i nā pilikia o ka hoʻopiʻi o ka maʻi maʻi mai ka papa kūnaʻi a me ka ʻōnaehana cardiovascular
Loaʻa nā pono kai
Mālama ka papa ʻaina glycemic i kahi maʻi maʻi maʻi e mālama i ka maʻi ma lalo o ka mālamalama a ʻike i ka maikaʻi. Nā hopena maikaʻi o kēia ʻano o nā meaʻai:
- ka hoʻohaʻahaʻa kino o ke kino (ke kinai ʻana i ke kaupaona ʻokoʻa) a me ka nānā ʻana i ka momona o ka wā e hiki mai ana;
- ka nele i ka manaʻo mau ʻole o ka pōloli a me ka hopena, he laʻa i ka makemake ʻana i nā meaʻai i pāpā ʻia me nā mea ʻawaʻawa "wikiwiki";
- mālama i kahi pae koko koko maʻamau, ma muli o ka kahe mau o ka mauʻu i ke koko;
- ka hoʻohemo ʻana o ka pae o ka momona visceral i loko o ke kino (e hoʻopuni a puni nā ʻōpū o loko);
- ka ʻike ʻana o ka māmā a me ke ola nui ma muli o ka olakino olakino a maikaʻi.
Ma mua o ke koho ʻana i kekahi mea ʻai, pono ʻoe e nīnau i ka endocrinologist, i ʻole e hoʻopōʻino i kou kino. Hiki i ke kauka ke haʻi iā ʻoe i kekahi mau subtleties a me nā nuances e pili ana i nā hiʻohiʻona pilikino o ka mea maʻi a me kona maʻi. Pono ka meaʻai o ka mea maʻi e hoʻopiha i kona kino me ka ikehu, ʻoiai ʻaʻole e hoʻouka nui i ka pancreas, a me ka hoʻonui ʻole ʻana i ka loaʻa o nā pilikia o ka maʻi maʻi.
