ʻO ka hōʻiliʻili o ka glycemic ka nui o ka hoʻonuiʻana o ka glycemia ma hope o ka ʻai ʻana i kekahi huahana. Hoʻonui ka pae glucose i ka wā o ka kahe ʻana o nā kīleʻa i ka monosaccharides i ke kaola gastrointestinal a me ko lākou komo ʻana i ke kahe koko. Hiki i ka hormone pancreatic (insulin) ke kōkua i ka glucose i nā loko a me nā ʻili o ke kino, a laila e hoʻohaʻahaʻa ana i kona helu koko.
Diabetes mellitus, obesity, pathology o ka endocrine apparatus - nā kūlana e pono ai ka mālama mau ʻana i ka nui o nā palanikena i loaʻa, me kā lākou hopena ma ka piʻi o ke kō. No kēia mea, pono ka ʻike o ka GI.
ʻŌpala
ʻO 20 ka huaʻōlelo glycemic 20, ʻo ka waiwai calorific he 15 kcal no ka huahana hou a me 11 kcal no ka paʻakai. ʻOiai ka mea maʻamau o ka hapanui o ka kukama, he wai ia o B-series bitamina, ka nui o nā waikawa nui (ascorbic, pantothenic, nicotinic), nā trace element.
Hoʻopuka nā pectins a me ka ihi momona i ke kumu o ka noho ʻana o ke aelike, ka lawe ʻana o ke kolamu nui. Me ka momona a me kahi "maʻi momona" kōkua i ka hoʻopau ʻana i ka edema. He manaʻo no nā Dietitians he pono kēia e hoʻopuka i kahi lā "kukala" unahi "i loko o ka papaʻai. I loko o kēia manawa, makemake ʻia e hoʻemi i ka hana kino a hoʻopau i ka 2 kg o nā "kamaʻilio" o ka māla.
ʻO nā kukama - kahi punahele o nā huaora a me nā minela
Zucchini a me zucchini
Aia nā huahana i ka like me ka glycemic index - 15, ʻike ʻia kahi haʻahaʻa haʻahaʻa. Hoʻohana pū a Zucchini i kāna ʻike haʻahaʻa haʻahaʻa - 25 kcal. Kuhi wale kēia mau helu i nā ʻai ʻāina hou. No ka laʻana, zucchini goreng, e like me nā caviar mai kēia huahana, he mau helu 75 o nā ʻāpana. E pōmaikaʻi hou ia i ka ferment a ʻohiʻoki paha i nā lau ʻai (ʻai hou, me ke kō. Hoʻomaopopo ʻia ka hoʻohana ʻana iā lākou no ka kuke ʻana i ka mea kanu ʻai, nā papa mua.
I nā waiwai e hoʻohana ai i nā huahana:
ʻO ka hua'ōlelo glycemic o Kiwi a me nā meaʻala ʻē aʻe- ke kiʻekiʻe o ka waikawa ascorbic e hoʻihoʻi i nā pale o ke kino, hoʻoikaika i nā kīʻaha koko, hoʻāi i ka kaila o ke koko;
- ʻO retinol, kahi ʻāpana o ka māhele, ua hāʻawi i ka hana kūpono o ka mea ʻike loilo;
- pili ʻo pyridoxine a me thiamine i ke kikowaena waena a me ka pōpilikia o peripheral;
- ua kōkua ka zinc i ke hoʻoponopono hou ʻana, ka maikaʻi o ka ʻili a me kā lākou mea e pae ai;
- hoʻoikaika ka calcium i ke kūlana o ka musculoskeletal system;
- kākoʻo ka likika folic i ka ʻōnaehana o ka pīpī, pono i ka wā hapai no ka hoʻokumu maʻamau o ka pūpū.
Pōla
I ka ʻano hiʻona a koʻikoʻi, loaʻa iā ia kahi glycemic index o 75, he kiʻi koʻikoʻi loa, akā he haʻahaʻa haʻahaʻa kalorie kahi huahana. Ua hōʻike ʻia e nā kānaka ʻepekema ʻoiai ʻoi aku ka ʻoi o ka GI ma mua o ka mea i ʻae ʻia, ke hoʻomoʻo nei ka maukiki i ka hōʻola hou ʻana o nā pihi pancreatic, e hoʻonui ana i ka nui o nā cell beta o nā mokupuni o Langerhans-Sobolev. ʻO ia kona pono pono no nā maʻi me ka maʻi maʻi maʻi maʻi.
Pumpkin - kahi huahana e loaʻa kahi hopena pono ma ka pancreas
Eia kekahi, ʻo ka hoʻohana ʻana o ka paukena ʻo ia ka pale ʻana o ka atherosclerosis a me nā anemia. Hiki i kahi mea kanu maka ke wehe i ke kahe mai ka nui o ke kino, e hoʻemi ana i ka nui. ʻO ka papaʻai me ka pulp, nā huahe, ka wai, ka aila ʻaila.
Kāpio
Hoʻololi ka huaʻōlelo glycemic (15) i ka huahana me kahi hui o nā mea kanu i hoʻonui i ke kō o ke koko. Ua kūpono ke kōpī keʻokeʻo no nā mākuhina huehue, nāpaʻa a me nā maʻi spleen, i ka mālama ʻana i nā maʻi ʻili a me nā ʻoki ʻana. Aia i loko o nā nui he nui 3 nui waikela amino nui e pono ai no ke kino kanaka (methionine, tryptophan, lysine). Eia kekahi, ʻōpala ke loaʻa:
- retinol;
- Nā huahelu B-hui;
- waiora K;
- ascorbic acid;
- pākaukau
- ʻōpala
Pono ʻo Sauerkraut i ka nānā pono. Hoʻohana ʻia no nā mea maʻi me ka maʻi mellitus a me nā poʻe e loaʻa ana i ka kaumaha nui. I ka wā o ka fermentation, ua hoʻohuli ʻia nā saccharides e hana i ka huahana i ka waika lactic. ʻO ia ka hōʻoia i ka hana ʻana a hoʻihoʻi i ka microflora, hoʻoneʻe i ka kolamu a me nā meaʻawa.
Hoʻomaka
Loaʻa ka huahana kāu i ka GI o 10 a nona wale nō 18 kcal i ka 100 g. ʻO ka pulpato kamato he mau huaora B, nā ascorbic acid, calciferol, kahe, nā waikawa huamala a me nā protein. Ua manaʻo ʻia ʻo Choline he kumu waiwai nui. ʻO ia ka mea e hōʻemi i ka hana ʻana o nā lipids i ka puʻuwai, ke hoʻoneʻe aku i ka cholesterol palala ka nui, a hāpai i ka hoʻokumu ʻana o ka hemoglobin.
ʻO Tomato - kahi "noho" ʻulaʻula o ka moena, me ka hopena anti-sclerotic
Loaʻa nā ʻōmato i kēia mau waiwai:
- serotonin, ʻo ia kahi o ka hoʻonohonoho ʻana, hoʻomaikaʻi i ke ʻano a me ka hoʻoponopono ʻana i ka kaulike o ka naʻau;
- ʻO ka lycopene kahi antioxidant ikaika;
- pono nā hopena anti-inflammatory i ka hopena hopena;
- pani ʻia ke koko, e pale ana i ka hoʻokumu ʻana o nā māka koko;
- hopena maikaʻi ma ka ate.
Lālalo
Hoʻokumu ka huaʻōlelo glycemic i ka kala o ka huahana (ʻulaʻula - 15, ʻōmaʻomaʻo a me ka melemele - 10). ʻO ka waihoʻoluʻu o ke kala, ʻo ka huahana kahi hale mālama o nā huaora C, A, E, hui B, me ka zinc, magnesium, phosphorus a me ka pāhare.
Kāleka
Loaʻa i ka huahana maka he GI o 35, a i ka wā mālama wela ke piʻi aʻe i nā ʻāpana 85. Aia ka hopena kūpono o ka huahana ma laila. Pākuʻi ʻia ka momona momona, ʻo ia hoʻi ka pona, i loko o nā kaloti, he hopena maikaʻi ma ka hāhai ʻana o ka huina. Ke hoʻolei nei i ka loaʻa ʻana o nā kōola i loko o ke koko mai ka ʻōpū o ka pūpū, kahi e hiki ai iā ʻoe ke ʻai i kēia huahana, he kiʻekiʻe nā glycemic index.
Ke kalapu - kahi huahana e hoʻololi i ka hana o kāna glycemic index i ka wā mālama wela
Hiki ke kālai ʻia, kālai ʻia, ʻeleʻele, hoʻolapalapa, ʻai wai i loko mai o ia mea. ʻO ka mea nui, ʻaʻole ia e hoʻohui i ka kō i ka wā kuke. Nā hiʻohiʻona:
- hiki ke hoʻohana ʻia i ke ʻano māmā a i ʻole ka hui pū me nā huahana ʻē aʻe;
- ʻaʻole e luku ka manuahi i nā waiwai pono ʻole;
- me ka maʻi diabetes, he mea pono e hoʻohana i nā kārototi i loko o ka ʻano maʻa a i ʻole ma ke ʻano o ka ʻuala ʻia.
ʻĀkihi
ʻO ka huaʻōlelo glycemic o ka huahana ka 15, kaloli - 20 kcal. Kuhi ka helu i nā radish he huahana GI haʻahaʻa, ʻo ia ka mea e ʻae ʻia no ka hoʻohana ʻana i kēlā me kēia lā.
ʻO Radish kahi mea kanu huela ma mua o ka ʻai ʻana i kekahi manawa no ka manawa palena ʻole, e hāʻawi ana i nā tōmato a me nā kukama. Aia ka mahele i loko o kāna mea i ka nui o ka fiber, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, a me B huaora.
ʻO ka mea hoʻonohonoho i nā aila mustard e hiki ai iā ʻoe ke haʻalele i ka paʻakai i ka kaʻina kuke ma muli o ke ʻano kikoʻī o ka mea kanu. ʻO kā lākou ʻai ʻana he pale pale ia i ka hoʻomaka ʻana o nā maʻi o ka naʻau, nā ipu koko a me nā ʻōpū.
Beetroot
ʻO GI o kahi huaʻaiʻai he 30, hōʻea a hōʻea i nā ʻāpana 64. He mea maikaʻi ke huahana ʻo ke kanu lāʻau ʻulaʻula i kekahi mau maʻi. Nui kona waiwai i nā mea kūlohelohe, nā huaora, ka fiber, nā mea kanu kanu. Hoʻonui ka huaʻai i ka molina o ka ʻōpū, hoʻomaʻamaʻa i ka hoʻoneʻe ʻana. Hoʻokomo nā mea i ke ala i ka hoʻihoʻi ʻana o ka hana kaila.
Beetroot - kahi mea kanu me ka hopena hypotensive
Me ka maʻi diabetes a me ka kaumaha o ke kino, he mea nui ia e nānā i ke kūlana o nā kīʻaha koko a me nā ʻōnaehana uila, hoʻohaʻahaʻa i ke koko, e hoʻoneʻe i ke kolamu nui mai ke kino. ʻO kēia ka mea i hāʻawi ʻia i ka aʻa kulala.
Koti
ʻO ka mea kanu maikaʻi loa ʻole i hōʻike ʻia ma luna o nā maʻi maʻi a me nā poʻe e hoʻokipa maikaʻi nei i ke ʻano olakino. ʻAʻole hiki ke kapa ʻia ka paukū huaʻala o ka ʻuala:
- i ka ʻano kiko - 60;
- uala - 65;
- iʻa a me ka palu palani - 95;
- puree - 90;
- ʻōpala hua - 85.
Eia nō ka waihona o ka calorie o ka hua aʻa ma ke ʻano o kāna hoʻomākaukau ʻana: raw - 80 kcal, hoʻolapalapa - 82 kcal, pālua - 192 kcal, kokolo - 292 kcal.
Hoʻohana maikaʻi nā mea kanu:
- kokoke ka mea holoʻokoʻa o nā waikona amino i pono no ke kino o ke kanaka;
- he hopena alkalizing (ua ʻōlelo ʻia no ka pathology kidney, gout);
- hoʻohanaʻia i ka lāʻau lapaʻau kuʻuna no ka mālama ʻana i nā maʻi ʻili;
- ka wai ʻala kō maikaʻi ka hopena i ka mokuʻala o ka gastosa mucosa, e kōkua ana i ka hoʻōla ʻana o nā ulcerations.
Loaʻa i nā mea kanu nā mea like me kēlā mau hua o nā huaʻai, aia wale nō ka haʻahaʻa ascorbic haʻahaʻa i ka mana. ʻO ka papa ʻaina o ka glycemic index o nā lau a me nā kuke puna i kanu ʻia, kā lākou calorie kikoʻī, me ka ʻano o nā protein, lipids a me nā mea ʻamiʻawa i hāʻawi ʻia ma lalo nei.
ʻO ka hoʻomaopopo i nā hōʻailona e hiki ai iā ʻoe ke hoʻoponopono pololei i ka ʻai, ka hoʻonui ʻana a i ka hoʻemi ʻana ʻana i ka nui o ka ʻai ʻana i kekahi mau huahana.
