Mai ka kuhikuhi glycemic index (GI) o ka huahana e hilinaʻi nei i ka wikiwiki o ke kiʻekiʻe o ke kō i loko o ke koko e kū ai ma hope o ka ʻai ʻana. He haʻahaʻa ka GI (0-39), waena (40-69) a kiʻekiʻe (ma luna o 70). Ma ka maʻi mellitus, ua ʻōlelo ʻia e hoʻohana i nā kīʻaha me ka haʻahaʻa o GI a me nā haʻalulu, ʻoiai ʻaʻole lākou e hoʻonāukiuki i ka piʻi koke o ka glucose. Ka ʻōlelo a ka glycemic index ma ke ʻano o ka palaoa, ke ʻano o ka hoʻomākaukau a me ke ʻano o nā kumuwaiwai hou i ke ʻano. Eia nō naʻe, ʻo ia kahi mea e ʻike i kēia mea nui, he mea nui e hoʻomaopopo ʻaʻole ʻaʻole ka ʻai i ka berena i nā huahana pono no ka maʻi maʻi, i ka wā e ʻai ai, pono e mālama kekahi.
He aha ka ʻāpana berena?
Me ka hōʻailona o ka glycemic index, hoʻohana pinepine ka papa lāʻau (XE) i ka hōʻuluʻulu ʻana i nā menus a me ke helu ʻana i nā loina kala. Kūʻaiʻole, ma lalo o 1 XE he 10 g o nā momona kāʻei (a me 13 g nā kālaiā wai me nā kīnā). Hoʻokahi ʻāpana o ka palaoa mai ka palaoa keʻokeʻo i kaupaona 20 g a i ʻole kahi ʻāpana o ka rye i kaupaona ʻia 25 g ka like me 1 XE.
Aia nā papa me ka ʻike i ka nui o XE i kekahi nui o nā huahana like ʻole. Ke ʻike nei i kēia kuhikuhi, hiki i kahi maʻi hānai ke kāpili pololei i kahi mea ʻai no kekahi mau lā ma mua o ka hoʻomaikaʻi ʻana, e hoʻomaikaʻi i ka ʻai ʻana, e mālama i ke kōʻai koko. He mea hoihoi nō ia he mau kiki liʻiliʻi o ka nui o nā mea lae i ko lākou ulu ʻana a ko lākou XE i lawe ʻia i ka helu wale nō inā he nui ka nui o ka mea i ʻai ʻia ma kahi o 200. ʻO kēia mau kāloti, celery, beets a me nā aniani.
ʻO nā huahana palaoa keʻokeʻo
Aia kēia huahana he nui nā huapalapala maʻalahi, kahi eli loa ʻia. ʻO ka loli o ka piha piha ma muli o kēia mea ʻaʻole i mau lōʻihi. ʻAʻole liuliu, makemake hou ke kanaka e ʻai. Hāʻawi ʻia i ka maʻi maʻi maʻi e pono ai i kekahi mau meaʻai eʻai ai, ʻoi aku ka maikaʻi e hāʻawi i ka makemake i nā meaʻai kiʻekiʻe ma ke kalo a me ka hoʻohaʻahaʻa iki i nā mea kālai ʻia.
ʻO ke kūlana wale nō kahi e loaʻa ai kahi pōpoki keʻokeʻo keʻokeʻo e pono ai no kahi maʻi maʻi he hypoglycemia. No ka hoʻopauʻana i kēia kūlana, pono ke kino i ka hapa ʻāpana o ka "wikiwiki", no laila hiki mai kahi sandwich ke hoʻohana lima
Rye berena
GI o ka berena rye ma ka awelika - 50-58. Loaʻa ka huahana i ka nui o ka palaka kalaiwa, no laila ʻaʻole pāpā ʻia ia, akā pono ʻoe e hana i kēia i ke ʻano he metereda. Me ka waiwai momona kūpono, ʻoi aku ka haʻawina o kona calorie - 175 kcal / 100g. Me ka hoʻohana maʻalahi, ʻaʻole ia e hoʻonāukiuki i ka paona a hāʻawi i kahi lōʻihi lōʻihi o ka lohi. Eia kekahi, he maikaʻi ka palaoa rye no ka maʻi maʻi.
Eia nā kumu:
- ka nui ka hua o ka momona, nāna e hoʻoponopono i ka hana o ka ʻenekine a hoʻokau i nā kīʻaha;
- kona mau wahi kemikolo he amino amino, protein a me nā mea pono e pono ai no ka hana piha o ke kino o ke kanaka;
- Ma muli o ke kiʻekiʻe o ka hao a me ka magnesium, hoʻonui ka hua i ka hemoglobin i ke koko a hoʻomaha i ka ʻōnaehana.
ʻOi aku ka nui o ka papa i ka waihoʻoluʻu, ʻoi aku ka palaoa i ka palaoa ma loko, a no laila, hoʻohaʻahaʻa iho ʻia ma mua o kona GI, akā ke kiʻekiʻe aʻe i ka acidity. ʻAʻole hiki iā ʻoe ke hoʻohui iā ia me ka ʻiʻo, ʻoiai ke hui pū kekahi me ka hoʻohui ʻana i ke kaʻina hana. E kūpono no ka ʻai ʻana i ka berena me nā uala laukala māmā a me nā meaʻala.
ʻO kekahi o nā ʻano ʻano huahana o rye, ʻo ia ka berena Borodino. ʻO kāna GI kahi 45, waiwai ia i nā huaora B, ka macro- a me nā microelements. Ma muli o ke kiʻekiʻe o ka haʻahaʻa o ka papa meaʻai, ʻai ʻo ia e hoʻohaʻahaʻa i ka cholesterol koko. No laila, mai ka laulā o nā huahana bakery, hoʻomaikaʻi pinepine nā kauka e pili ana i kēia huahana ma ka papa o ka mea maʻi me ka maʻi maʻi. ʻO kahi pahi o ka palaoa Borodino e kaupaona ana i ka g 25 e kūpono me ka 1 XE.
Aia ka ʻai Borodino i ka nui o ka selenium, he mea pono ia no ka hana maʻamau o ke kinikini thyroid a me ka puʻuwai
ʻO ka berena Bran
ʻO ka huaʻōlelo glycemic o ka hua palaoa bran ka 45. He hōʻailona maʻalahi kēia, no laila hiki ke loaʻa pinepine kēia huahana ma ka papa o kahi maʻi maʻi. No kona hoʻomākaukau ʻana e hoʻohana i ka palaoa rye, a me nā ʻala āpau a me ka bran. Ma muli o ka loaʻa ʻana o ka palakaʻai i ka coalse i ka hoʻopili ʻana, ʻeli ʻia kēlā mau lau no ka manawa lōʻihi a ʻaʻole i waiho i nā ʻano nui o ka nui o ka glucose i loko o ke koko o kahi mea maʻi maʻi.
He waiwai waiwai o ka palaoa bran:
ʻO ka glycemic index o ka meli a me ke kō- hoʻopau i ke kino me nā huaora B;
- hoʻonohonoho i ka hana bowel normal;
- hoʻonui i ka pale kino ma muli o nā antioxidants i kona hoʻonohonoho;
- Hāʻawi i kahi lōʻihi o ka manaʻo piha a me ka ʻole o ke kaumaha a me ka puʻu;
- hoʻemi haʻahaʻa i ke koko.
Hoʻokomo ʻia ka palaoa mai ka palaoa palaoa me ka bran. Hiki ke hoʻohana i ia huahana i ka mea maʻi no ka maʻi maʻi, i hoʻolako ʻia i loko o ka hana ʻana i ka palaoa kāohi ʻia ka mea kiʻekiʻe loa, akā he mau 1 a helu 2 paha. E like me nā huahana lāʻau ʻē aʻe, pono ke ʻai i ka berena bran i loko o nā palena kūpono, ʻaʻole ma kahi o nā lā i kau ʻia e ke kauka.
ʻAi palaoa
ʻO GI o ka palaoa palaoa aʻa ʻole me ka hoʻohui ʻana i ka palaoa he 40-45 mau ʻāpana. Loaʻa ka bran a me ka germ o ka palaoa, ka saturate i ke kino me ka momona, nā huaora a me nā minela. Nui aʻe nā ʻano like ʻole ka palaoa i loko o ka palaoa i loaʻa i ka palaoa - no ka maʻi maʻiʻai ʻaʻole pono ia e hoʻopau ʻia.
I loko o ka palaoa palaoa, mālama ka palaoa i kāna ʻū, kahi i ka nui o nā enzyme e pono ai, nā waikawa amino a me nā huaora
Nui ka panana o ka palaoa i ka palaoa mai nā palala āpau ma mua o 99 ° C, no laila ʻoi kekahi hapa o ka microflora kūlohelohe o ka palaoa i koe ma ka huahana pau. Ma ka lima hoʻokahi, hiki i kēia ʻenehana ke hiki iā ʻoe ke hoʻopakele i ka nui o nā waiwai keu, akā no ka maʻi maʻi me ka "ʻōpū palupalu" hiki ke alakaʻi i kēia mea. ʻO nā poʻe me ka maʻi maʻi o ka pēpē gastrointestinal e makemake i nā huahana berena maʻamau e loaʻa ana ka lawa wela.
ʻAi pūʻai maʻi
Kūleʻa ka berena GI i ka palaoa mai kahi a lākou i hoʻomākaukau ai. ʻO kēia ka mea kiʻekiʻe loa no ka berena palaoa. Hiki iā ia ke hiki aku i nā ʻāpana 75, no laila ʻoi aku ka maikaʻi o kēia ʻano huahana no ka hoʻohana ʻana i ka maʻi diabetes. Akā no ka palaoa-nui a me ka berena rye, ʻoi aku ka nui o ka GI - aia wale nō 45 mau pūʻulu. Hāʻawi i ko lākou kaupaona māmā, ma kahi o 2 mau ʻāpana i pihi ʻia o kēia huahana no 1 XE.
Kuhi ʻia nā ʻōmala no nā maʻi hakahaka mai ka palaoa wīmia, no laila ua momona lākou i nā momona, nā huaora, nā waikawa amino a me nā mea hoʻohui pono biologically maikaʻi. He nui nā kinikini a me ka hanu he nui iki, no laila ke hoʻohana ʻia ko lākou hoʻohana ʻana i kaʻai i ka hoʻōla kūpono ʻana i ke kōhi koko. Hoʻomaʻamaʻa nā mauʻu kulu i nā ʻōwili berena, no laila he mea koho maikaʻi loa no ka poʻe me ka hoʻoulu ʻana i ke kō.
