ʻO nā hua'ōlelo Glycemic a me nā kalona o nā meaʻai kaulana

Aia nā kūlana o ke kino e koi ai i ka mālama ʻana i nā rula o ka mālama ʻana i ka meaʻai. I waena o lākou - maʻi diabetes, obesity, atherosclerosis, ate a me nā maʻi o ka ʻōpū. ʻO ka indexly glycemic a me ka calorie o nā huahana meaʻai kaulana e hiki ai iā ʻoe ke hana pololei i kahi papa pilikino ma o ka hoʻohui ʻana a i ʻole ka hoʻokaʻawale ʻana i kekahi mau mea.

ʻO ka huahelu Glycemic

GI - kahi kikoʻī e hōʻike ana i ka hoʻonui o ka hoʻonui o ka glucose koko ma hope o ka hoʻokomo ʻana o kahi huahana. I kēia manawa aia kekahi mau papaʻaina i kākau inoa ʻia nā mea kikoʻī. Hana ʻia nā helu helu ma ka hoʻohālikelike ʻana i ka pane o ke kino i ka glucose maʻemaʻe, nona ka helu he 100 uniona, a i kekahi huahana meaʻai kūikawā.

Hōʻike nā kumukūʻai GI haʻahaʻa e piʻi mālie a me ka liʻiliʻi ka nui o ke kō koko koko. ʻOi aku ka nui o nā helu, ʻoi aku ka wikiwiki o ka glycemia ma hope o ka ʻai ʻana i ka huahana.

Kūpono ʻia ʻo GI i nā mea kikoʻī:

• ʻano o ka ʻeke i ka hoʻopili ʻana;
• ka nui o ka fiber;
• ke ʻano o ka hoʻopaʻa ʻana i nā huahana;
• ka hoʻohālikelike o nā kālai kila me nā lipids a me nā protein.

ʻ contentlelo kaloli

ʻO ka calorie ka nui o ka ikehu e loaʻa ke kino ma ke ʻano o ka hoʻopau ʻana i kekahi mau huahana ma muli o kā lākou kaawale ʻana i nā mea maʻalahi. Ke ana ka nui o ka ikehu i ke kilocalories (kcal). Hāʻawi ka Oxidation i ke kino i ka nui o ka ikehu:

• 1 g o ka waihona - 4 kcal;
• 1 g o lipid - 9 kcal;
• 1 g o ka pele - 4 kcal.

ʻIke i nā ʻike o ka huahana - ka hiki ke hoʻoponopono ʻana i ka ʻai pilikino

Hoʻomaopopo i ka nui o nā kumuwaiwai papahele, hiki i kekahi ke helu i ka nui o ka ikaika e loaʻa ai e kekahi me ka ipu ʻai.

ʻO nā kākela

ʻO ka maʻamau o kēlā me kēia lā e pili ana i 2 g ma ke kilokilo o ke kaumaha o ke kino. ʻOi aku ma mua o ka hapalua o nā mea e komo mai ana i ka pūʻulu o nā mea kanu. I ka hōʻuluʻulu ʻana i kahi mea ʻai pilikino, pono ʻoe e hoʻohui i kēlā mau meaʻai i momona i ka protein, akā i ka manawa like a me nā haʻahaʻa kaloli haʻahaʻa.

Nā lipopole

Pono e hoʻemi i ka nui o nā holoholona holoholona a hoʻonui i nā lipids o ka mea kanu. Hoʻokumu ka lipids holoholona i ka nui o nā triglycerides a me ka cholesterol i ke koko nalo, e hoʻonui ana i ka pilikia o ka hoʻomohala ʻana i ka atherosclerosis. He mea koʻikoʻi loa kēia e noʻonoʻo i ka diabetes mellitus, ke hele mau nā macro a me microangiopathies i nā hoa holo o nā maʻi.

Pūleapohola

ʻOi aku ka maikaʻi o ka ʻai ʻana i kēlā mau meaʻai i nā mea paʻakikī kākoi i ka mana, a haʻalele i nā haʻalulu maʻalahi i loaʻa nā maʻi glycemic kiʻekiʻe. Kahi mea nui o nā lau o nā lau, nā huaʻai, nā pōpoki, nā hua waina i hoʻokomo ʻia i loko o ka ʻai.

ʻO ka helu holoʻokoʻa

ʻO kēia ka hōʻailona hope loa, e noʻonoʻo i nā hiʻohiʻona he nui o nā huahana i ka manawa like (GI, kaʻikena kaloli, ka ratio o ke lipids a me nā kākio). Hoʻohana ʻia kahi 10-ʻula, e pili ana i ka mea, ʻaʻole lākou e hoʻoholo i ka pono o ka huahana no ke kino, akā pehea e hoʻopilikia ai i ke kaupaona. Hōʻike ka helu helu nui e pono ai e hoʻopau pinepine ka huahana, nā mea haʻahaʻa - liʻiliʻi a i ʻole a i ʻole.

Kālā waiwai

Kuhi ʻia kēia ʻōmole me ka hoʻokomo ʻana i ka nui o ka waiora, nā minelala, nā waʻa amino, nā phytoelement i komo i ka huahana (ʻaʻole e komo i ka lipids a me nā hāpoli). Eia ka hoʻohana ʻana i kahi nui o 100 mau kaila, aia kahi 0 ka ʻai haʻahaʻa haʻahaʻa haʻahaʻa a ʻo 100 ka mea kiʻekiʻe loa.

Nā laupala

ʻO nā huaʻai he kumu o nā huaora, nā minelala, fiber. ʻO ka hui pū ʻana o ia mau huahana i ka ʻai he hopena kūpono i ke kino o ke kanaka, e hoʻoponopono ʻia i ka huina o ke kūpū, hoʻonui i ka hiki o ka assimilation o kēlā me kēia momona i ka hui. Pono nā mea kanu i loko o ka papa o kēlā me kēia lā o nā maʻi, ʻaʻole ke kanaka olakino wale nō.

ʻAʻole komo nā huahana i nā lipid, he mau helu liʻiliʻi o nā protein a me nā ʻaluna. I ka hapa nui, haʻahaʻa-calorie. ʻO ka mea nui o nā mea kanu i loaʻa iā lākou ka nui o ka ascorbic acid, pectin, folic acid, carotene, a me nā minerale. Pono kēlā me kēia lā - ma kahi o 600 g.

Hōʻike ka papa ʻaina i nā hōʻailona GI a me kā ka calorie o nā mea pono kaulana loa.

ʻIlelo GI a me ka calorie - ka hiki ke hoʻohui a haʻalele paha i nā huahana pono

Pehea e hoʻonui ai i ka ʻai i nā mea kanu
Nui nā ʻōlelo aʻoaʻo e hoʻonui i ka nui o nā "noho" o nā moena i ka meaʻai o kēlā me kēia lā:

Kekahi nīpīpīlepili roti

• sandwiches me nā mea kanu ʻala;
• ʻōpala pizza;
• hale i hana ʻia i loko o nā lau ʻai i mau a i ʻole a ʻōlehu;
• mau mea kanu lau, borsch;
• inā makemake kekahi kanaka i ka ʻai i loko o nā hale ʻaina a me nā kīʻaha, e kauoha mai i nā lau o nā lau ʻai, nā meaʻaiʻai, nā kīʻai i hoʻomā ʻia ma ka ʻaoʻao;
• holoi, ʻoki a hoʻokomo i kāu meaʻai punahele i kahi i kaulana, no laila aia ka makemake e ʻai ai iā lākou;
• ʻaʻole ʻokoʻa ka maikaʻi o ka meaʻai o nā meaʻai i ʻole i nā meaʻai hou, no laila hiki iā ʻoe ke hoʻohui palekana iā lākou i nā papa mua a ʻelua.

Nā huaʻai a me nā hua waina

ʻO kahi hua he hua hoohala o ke kumulāʻau a i ʻole ka lāʻau, kūpono no ka ʻai. He mea waiwai nui kēia mau huahana no kā lākou waiwai momona (ʻoi aku ka nui o ka vitamin C), nui no ka hoʻohana ʻana i kēlā me kēia lā. Ma ka pae kālā, loaʻa i ka hapa nui nā huaʻai penei:

• nā protein - e pili ana i ka 10%;
• nā lipids - e pili ana iā 3-5%;
• nā kāloli - 85-90%.

ʻAʻole hōʻeha nā kiʻekiʻe o nā kākoi i ka hoʻopili ʻana i ka meaʻai o nā huahana a no nā mea maʻi me ka maʻi maʻi, no ka mea he nui nā huaʻai me ka haʻahaʻa glycemic index. ʻO ka fiber a me nā waiwai waiwai nui a me ka minamina wai wale nō e pōmaikaʻi wale ana.

Aia nā huaʻala a me nā hua ʻōlelo i kēia ʻano mea:

• beta kalepaʻi;
• Nā huahelu B-series;
• toccololii;
• nikolinic acid;
• nā wahi paʻi (potassium, iron, manganese, calcium);
• nā waikina amino pono;
• bioflavonoids.

Pono nā mea o luna e hoʻoikaika i nā pā vascular a hoʻonui i kā lākou elasticity, hoʻopaʻa i ke kahe koko, a me ka hoʻōla i ka metabolism. Hiki iā lākou ke pale aku i ke kino mai nā ʻimi manuahi, hoʻomaikaʻi i ka kaila o ke koko, loaʻa kahi hopena antitumor, e hoʻihoʻi i nā mea pale.

Nā huaʻai a me nā huaʻai - nā hua waiwai i loko o ke papa o kēlā me kēia lā o kahi kanaka olakino a me ka maʻi maʻi

ʻO ka wai a me nā mea ʻai

Hōʻike nā hōʻike o GI, nā mea kanu meaʻai a me nā mea kalolo calere e hilinaʻi nui ʻia i ke ʻano o nā kumuwaiwai i hoʻohana ʻia a me ke ʻano o kona hoʻomoʻa ʻana, a me nā huahana palaoa - ma ke ʻano o ka palaoa. ʻO ka mea maikaʻi loa ʻo ia mau cereals ʻaʻole i kūleʻa a kāpae ʻia i ka pōpoki (brown brown, oatmeal). Aia i loko o ka kinikini i loaʻa ka nui o ka protein, B-series bitamina, hao, tocopherol, amino amino pono a me nā minelala. Eia kekahi, ʻo nā cereal untreated i loaʻa he GI haʻahaʻa, ʻo ka mea keʻike ʻia lākou e ka neʻe lohi ʻana o nā powa mai ka gastrointestinal tract i loko o ke kahe wai.

Nā cereals kaulana e kūleʻa ana i nā maʻi me nā maʻi a me nā poʻe i hoʻoholo e alakaʻi i kahi ola olakino:

• Buckwheat (GI 40-55, 355 kcal) - ʻo ka cereal i hoʻolapalapa ka haʻahaʻa glycemic index ma mua o ka hoʻolapalapa. Loaʻa iā ia kahi waiwai nui o ka hao, ʻaʻole hiki ke hoʻopau ʻia me nā lipids. Manea ʻia e ʻai i ke kakahiaka me ka protein.
• ʻO ka waiwai (keokeo - 65 a 339 kcal, ʻulaʻula - 45 a me 303 kcal) momona ka nui o nā huaora B a me nā kumu amino koʻikoʻi.
• Millet (GI 70, 348 kcal) - ua ʻōlelo ʻia e hana i ka pea i loko o ka lae, a laila he liʻiliʻi ia i ka gula. Hoʻopaʻa ʻo ia i nā radical manuahi, hoʻoneʻe i ke kolamu nui, hoʻopilikia maikaʻi i ka ate, a hana i ka digestive tract.
• Nā kūlou o Wheat (GI mai 40 a 65) - ka hui pū me nā arnautka, nā meaahinō, bulgur a me nā ʻōlelo. ʻO ka huahana ka kiʻekiʻe o ka calorie, akā e hōʻemi i nā pae glucose, e hoʻoulu i nā kaʻina o ka hoʻoponopono, ka ʻili o ka ʻōpū, hoʻomaikaʻi i nā hana ʻōnaehana waena.
• Loaʻa nā kolala (GI a i ka 70, 353 kcal) - loaʻa ka nui o ka magnesium, zinc, hao, vitamina B, A.
• ʻO Perlovka (GI a i ka 30, 350 kcal) he alakaʻi i ka palekana a me nā mea pono. ʻO ia ka nui o ka protein, ka fiber, nā mea i koe, ke waiwai e hōʻemi i ka nui o ka glucose i ke koko.
• ʻO nā ʻanuʻu kākela (wai - 35, kuke - 50, 349 kcal) - hiki ke hōʻemi i ka kolesterol, hoʻomaʻamaʻa i ka ʻōnaehana o ka hanana ma waena, hoʻoikaika i ka pale kino.
• ʻO Oatmeal (GI 40, 371 kcal) kahi huahana palekana a he olakino maikaʻi, akā pono e hoʻohana ʻia nā mea ʻai me ka ʻole o ka hoʻohui a me nā mea hoʻopiʻi.

No nā huahana Flour nā huahana mai ka hui glycemic index kiʻekiʻe (70-95). Kūkulu ʻia ka pūhui me nā kākoiāwili paʻakalā, ka mea e hāʻawi ai i ka saturation lōʻihi, akā i ka manawa like me ke hoʻonui hou i ka nui o ke kō.

Nā huahana huahana

ʻO kēia nā kumuwaiwai maikaʻi loa o ke kalai, ko ka intake mea nui no ka pale ʻana i nā maʻi o ka ʻōnaehana musculoskeletal. Eia kekahi, hāʻawi ka calcium i ka synthesis maʻamau o ka kolagoa, e hāʻawi i nā niho olakino, e kākoʻo i ka hana a ka ʻoihana muscular. ʻO ka waiū nā maʻi bakterial, hiki iā ia ke hōʻemi i ka hopena radioactive ma ke kino, e hoʻopaʻa ana i nā mea oona.

ʻO kēlā me kēia huahana i loaʻa kahi hopena kūikawā, no laila e maikaʻi ia e hoʻohana:

• kefir - pale i nā maʻi o ka ʻōpū, hana i ka hana o ke kikowaena waena a me ka peripheral nerve;
• waiū momona - evens hormonal balance;
• kālai - hoʻoikaika i ke ʻano o nā iwi;
• keke ʻaina - ka mea ma ka hana o ke ʻōnaehana kūlana, e komo i ka hana hoʻoponopono;
• waiū i hoʻomohala ʻia - hoʻoulu ʻia i ka hana kūwili, hoʻemi ka makewai;
• yogurt - kahi hopena maikaʻi ma ka hana o ke aʻe, ke ʻōnaehana pale;
• buttermilk - hoʻemi i ka paona, hoʻoneʻe i ke kolamu nui.

ʻO nā huahana waiwai - kahi hale mālama hale o nā trace element no ka ulu maʻamau a me ka hoʻomohala ʻana i ke kino

ʻAi a me ka hua manu

ʻO kēia mau meaʻai kahi kumu o ka protein. Pono ke kino kanaka i 20 mau waikela amino no ka hana pono, 9 mau mea pono e hāʻawi mau ʻia i ka meaʻai. Manaʻo ʻia ka moa a me ka pipi i ka mea kaulana loa ma muli o kā lākou haʻahaʻa haʻahaʻa haʻahaʻa. ʻO Ham, ka bacon a me nā ʻano puaʻa he nui loa ka nui o nā lipids, no laila e pono ke palena ʻia kā lākou hoʻohana.

I ka kuke ʻana, e hoʻohana i ka stewing, ka hoʻolapalapa, keʻokeʻo, ka aila. Pono e hoʻohui pū me nā lau momona a ʻāpala paha.

ʻO ka ʻai a me nā hua - nā huahana no ka hui o GI haʻahaʻa a me ke kāwiliwa

Nā iʻa a me nā kai iʻa

ʻO ka mea nui o kēia pūʻulu e waiho nei i ka hoʻomakeʻa o nā momona momona omega-3, e hana nui ana i nā hana pale i nā maʻi o ka maʻi maʻi. Eia kekahi, nā iʻa a me ka iʻa kai loaʻa:

• ʻO ka fosfor a me ka calcium - no ka hana maʻamau o ka ʻōnaehana musculoskeletal a me ke kūlana maikaʻi o nā niho;
• keleawe - no ke kao o ka pili o ke koko, nā mea kikoʻī o nā ʻili hoʻohui a me nā kinipona nerve;
• iodine - no ka hana o ka hana maʻamau o ka lālani thyroid;
• hao - no ke kūkulu ʻana o ka hemoglobin a me ka halihali o ka oxygen i loko o nā ʻāpana a me nā kiko o ke kino;
• Pāora - no ka hana kūpono o ka ʻōnaehana o ka ʻōpū, ke kino kūlohelohe, ke koko maʻamau;
• magnesium - e hana maʻamau i ka hoʻonaninani, ka hana kūpono o ka ʻōnaehana musculoskeletal, ka hoʻokumu ʻana o ka DNA;
• zinc - no ka hiki ke hāpai i kahi keiki, ke hoʻihoʻi hou o ka hana o nā hana palekana.

Aia ka nui o ka moana i kahi GI o 22, mea ʻoki kalo - 5, mau pōpoki iʻa - 50, lāʻau hoʻomoʻa - 40. ʻO nā koena o nā huahana i hoʻoholo i kēia hui he index o 0.

Nā mea inu

ʻO ka wai wai kai kekahi o nā mea inu e hoʻonaʻauao ʻia i hoʻohana ʻia i kēlā me kēia lā (canteen) a me he mea la o nā hana therapeutic (curative-canteen, medical-mineral).

ʻO nā huaʻai he hale waiwai o nā huaora a me nā minela. Hāʻawi ʻia ka makemake i nā mea inu hou, ma mua o ka hale kūʻai, i loaʻa ka nui o nā puʻupuʻu a me nā mālama i ka hoʻopili ʻana. ʻO ka poʻe loea i hoʻohana nui ʻia e hoʻomaopopo i nā wai o lemon, ka ʻōmato, ka blueberry, ka ʻuala a me ka pomegerane. I mea e hāʻawi ai i kahi meaʻala māmā, e hoʻohui i kahi meli liʻiliʻi a i ʻole ka'ōkuhi maple.

ʻOiai ʻo ke kofe e manaʻo ʻia he mea hoʻokūkū metabolic, ʻoi aku ka maikaʻi o ke kūkā ʻana i kona hoʻohana ʻana me kāu kauka a i ʻole i mea 'ai olakino. Mai ke kīwī, makemake ʻia nā ʻano ʻōmaʻomaʻo, me nā ʻano lāʻau kūlama i hoʻokumu ʻia i ka lau o ka raspberry a me nā lau blueberry.

Ma ke ʻano inu wai inu ka mea maʻamau i haʻalele ʻia mai ka meaʻai. ʻO kekahi manawa ke ʻae ʻia e hoʻohana i ka waina ʻulaʻula maloʻo (ʻaʻole iʻoi aku ma ke aniani), ʻehā mau kekona anana (ʻoi aku ma mua o 70-100 ml). ʻOi aku ka maikaʻi e hōʻole i nā liqueurs, champagne, nā waiū waiʻona momona, ʻoi loa nā poʻe maʻi me ka maʻi maʻi.

ʻO nā mea inu - he mea nui o ka meaʻai i kēlā me kēia lā, pono pū kekahi i ka hoʻoponopono ʻana

Papa Huaʻala

Loaʻa ka nui o nā kaila he nui nā hua ʻala. Ke ukali ʻia nei lākou e nā māla lau mau ʻōmaʻomaʻo hiki ke hoʻohana ʻia a ʻelua a kūleʻa (asparagus, broccoli, artichoke, selery, kukala, zucchini).

E pili ana i ka CPI like (ma kahi o 50) he mau lāʻau ʻala, ʻōmaʻomaʻo a me nā hua hou. Noho ke kūlana o nā waihona he 35 e nā mea kanu i nā māka i kā lākou hui (ʻuala, rutabaga, pākana, kāloti, pālua). Kahi wahi i hāʻawi ʻia i nā cereals a me nā ʻano ʻano like ʻole (22 a me 20). Loaʻa nā CPI o 15 a ma lalo nei:

• iʻa
• nā huahana dairy;
• ʻai;
• hua manu
• ʻEslelo
• nā kōmala palaoa, nā huahana palaoa mai ka palaoa;
• moha, margarine;
• nā ʻano momona a pau.

Hōʻikeʻike laʻana no kahi meaʻai maikaʻi a me ka maʻi diabetes

1. Ka ʻaina kakahiaka: iʻa iʻa ʻia, nā ʻōpala a me nā ʻuala ʻakai, kahi ʻāpana o ka pā, ʻaihā kīlea.
2. Snack: kīaʻa me ka hilo ʻole, kākā pono.
3. ʻAkahiʻa: mau mea kanu lau, kahi hapa o ka pipi momona, ka palaoa, ka ʻuala, kahi aniani o ka wai minima me kaʻa ole ʻole.
4. Snack: cheesecakes, compote.
5. ʻAiina: hua manu hānai, ʻalapi me ka kāpeti, palaoa, ʻū.
6. Snack: he aniani o kefir.

Pono ia e hoʻomanaʻo i ka hoʻopili paʻa ʻana i ka mea pono i ka meaʻai. Pono ke kino o ke kanaka olakino a me ke kanaka maʻi, pono nā ʻona āpau e pono ai, nā mea ʻalima, nā mea ʻona no ka hana pono a me ka hoʻihoʻi wikiwiki.