Ua kākau lākou, hoʻopaʻapaʻa a kamaʻilio nui i ke ʻano o ke koina o ka meaʻai a me ka meaʻai.
Hoʻolaha nō ia i ʻike nui ʻia, nā lono, nā manaʻo, ka naʻaupō a me ka subjectivity, e hōʻeha pinepine ʻia, ʻaʻole hoʻi i kōkua i kekahi kanaka.
ʻO kekahi ʻōlelo kikoʻī ʻo ia ka huaʻōlelo glycemic (GI), ka maikaʻiʻole o ke kuhi ʻia, ka hoʻopili ʻia ʻana, a i ʻole hoʻi lohe ʻia.
He aha ka paukū glycemic?
ʻO kahi kikoʻī glycemic index (GI) kahi hōʻailona o ka pane o ke kino ma hope o ka hoʻopau ʻana i kahi huahana kūikawā me kahi ʻokoʻa kō. I ko mākou hihia, e kamaʻilio mākou e pili ana i nā huaʻai.
ʻAʻole kōkua ka ʻike liʻiliʻi i kēia mahele i ke kanaka maʻi me ka maʻi maʻi maʻi maʻi, akā he kanaka olakino maikaʻi hoʻi e mālama pono i ka nui o ke kō a mālama i kona hopena ma ke kino.
Mai ka wā kahiko, ua kālai ʻia ka poʻe e ʻai i ka meaʻai me kahi GI haʻahaʻa. ʻO ia kā lākou i kōkua iā ia e neʻe nei i ka hana, hana, hoʻolako i ke kino holoʻokoʻa me nā ʻāpana o nā ala e pono ai a me ka ikaika.
Ka "iwakālua" nā mea āpau. ʻO ia kā ia i "pani" ai i kahi kanaka ma ka pono o ka ʻoliʻoli. Ma nā wahi āpau ma nā wahi i loko o nā pale hoʻonaninani hōʻano maikaʻi "flaynt" maikaʻi "me ka waiwai glycemic great. Koliona ko lakou hana, akā nui wale lākou i ke alo o ke kō.
ʻO ka hopena o nā huahana GI ma ke kino o kahi maʻi maʻi
I loko o ka papaʻai o kahi maʻi maʻi, he mea momona a ʻaiwa ka nui a me ka mālama pono ʻana i nā meaʻai a pau.
Kahi hōʻailona o ka maʻi glycemic:
- Nā huahana glycemic a 55 e pili ana i nā huahana me kahi haʻahaʻa haʻahaʻa;
- nā hua me nā ʻano glycemic ʻano i nā waiwai mai 55 a 69;
- me kahi hōʻailona e ʻoi aku ai ma mua o 70 - ua helu ʻia nā huahana ma kahi GI kiʻekiʻe.
Hoʻokahi haneri haneli o ka glucose maoli e loaʻa kahi glycemic index o 100.
Ma ka maʻi maʻi, e pono e haʻalele ʻole i kēlā mau hiʻi me ka hāʻule. ʻO kēia ke alakaʻi i nā hopena koʻikoʻi, kahi hōʻeha maikaʻi i ka mālama maikaʻi.
Nā hua hānai
ʻO kā huaʻai he mea nui a pono e pono ai no ka meaʻai o kēlā me kēia lā o ka mea maʻi.
Eia nō naʻe, he pōʻino ka hopena o ka polar:
- hiki i kā lākou hoʻohana ʻole ke kāohi i ke kino ma ke ala e hoʻoholo ai;
- ke ʻike ʻole i ka pae o GI, hoʻokaʻawale loa ka poʻe i nā hua mai kā lākou meaʻai, a laila hoʻihoʻi i ke kino o nā mea ʻike i ke ʻano nui a me nā huaora.
ʻO kēlā me kēia kalio kūloko o nā hua a me kā lākou glycemic index e hoʻohālikelike loa mai ke ala o ka hoʻomākaukau. Ka GI o nā mea hou, wela-hoʻōla a me nā hua maloʻo, e nui like.
ʻO ka nui o nā fiber, nā huamona, a me nā protein, me ko lākou pāʻana, he hopena paʻa ma kā lākou mau glycemic indices. Eia kekahi, ʻo ka hopena o ke kalepona e pili nui i ka GI.
ʻAʻole ia e hoʻomaopopo i nā hua me ka GI haʻahaʻa ʻaʻole ia e koi i ka mālama wela. ʻAʻole pāpā ʻia ko lākou hoʻohana ʻana i ka maʻi diabetes.
Hoʻopili kēia hui: pear, apple, mango, nectarine, ʻonaʻeleʻele, ka pomegerana, ka pomelo, ka plum.
Me kekahi mau huaʻai, ʻaʻole pono ia e ʻili, ʻo ia hoʻi ka mea i piha i ka hapa nui o nā fiber. ʻO ia kahi i hoʻolōʻihi i ke kaʻina o ke kaheʻole o nā glucose i ke kino o ke kanaka.
ʻO nā mea waiwai pono mai kēia papa inoa he mau pomegerane, nā ʻamala, ka pomelo, nā pears.
Nā ʻamala hoʻōla hoʻolōʻihi i ka ʻōnaehana kūlohelohe o ke kanaka. E hoʻoponopono i nā ʻāpana, hana i ka hana o kahi antioxidant. Eia kekahi, hoʻokaʻawale nā hua i nā pectin, e hoʻoulu ai i ka hana pono o ke pancreas a wehe i nā toxins mai ke kino.
ʻĀlaʻi loaʻa i ka waiwai diuretic a me ka makewai. He hopena maikaʻi kēia o ke kahe koko. ʻO ko lākou hopena antibacterial ma ke kino a me ka hoʻōla ʻana o nā ʻōnaehana ho'ōla a me ka hoʻihoʻi hou ʻana o nā ʻiʻo i hoʻopau ʻia ua hōʻike pū ʻia. Hiki ke hoʻololi pono i kahi palatable a i kahi mea momona no ka maʻi maʻi maʻi.
Pāʻālua komo i ke kaʻina o ka normalization o ka lipid (ka momona momona i loko o ke akea) a me ka hoʻāʻo ʻana hoʻi i ka momona o ke kino. ʻO ka hoʻonui ʻana i nā mea o ka hemoglobin, he maikaʻi ka hopena o ka pomegranate ma ka hāhai ʻana. Kūkulu ʻia hoʻi nā kumu i hoʻopilikia ʻia me ka hana maʻamau o ka pancreas. ʻO kēia, ʻoiaʻiʻo, e hoʻoikaika a hoʻopaʻa i nā hana koʻikoʻi a pau o ke kino, no laila e pono ai no ka ʻeha ʻana i ka maʻi maʻi.
Pomelo - pono i nā mea maʻi - hoʻokomo i kēia hua exotic i kā lākou meaʻai. Ua like ia me ka meaʻala. Ma waho aʻe o ka mea i loaʻa iā ia kahi haʻahaʻa glycemic haʻahaʻa, kahi kahi ʻona o nā waiwai pono.
Kōkua ʻo Pomelo i ka hoʻoponopono ʻana i ke kō koko a me ke kaumaha o ke kino. Hoʻokomo ka paʻakai i loko o kēia hua i kahi hōʻohi kino olakino o ka puʻuwai naʻau a hoʻomaʻemaʻe i nā kīʻaha koko.
ʻO nā aila hinu pomelo, hoʻoikaika i nā waiwai palekana o ke kino, poloka i ka hoʻolaha o nā maʻi i nā maʻi ʻeha.
ʻAʻole pāpā ʻia nā huaʻai me ka GI maʻamau i loko o ka lāʻai no ka maʻi maʻi maʻi maʻi, no ka mea he mau mea like ʻole lākou. Akā e kamaʻilio ʻia me ka meaʻai a me ka therapeutic meaʻai, pono lākou e nānā pono iā lākou iho. Pono e ka palena o ko lākou ʻai ʻana.
Hoʻopili iki i ka: nā paina, kawi, nā hua waina, nā maiʻa.
ʻO ka makemake nui loa no ka poʻe maʻi me ka maʻi maʻi ʻana o ka hāʻawi ʻana i nā maiʻa a me nā kiwi. Loaʻa ʻia kā lākou pōmaikaʻi a hiki ʻole ke hōʻole ʻia.
Kiwi, ma ke kāohi ʻana me ka hoʻokaʻawale ʻana, hoʻomaʻemaʻe i nā kīʻaha koko o nā palakē kolamu a hōʻemi i ke kō koko.
Hoʻouluulu ka wai hua i ka hana o ka puʻuwai a me ka hoʻolohi i ka pūʻohu naʻau puʻuwai. Hoʻopiha ʻia i ke kino me ka huaʻala o ka E a me nā waikawa folic, kahi mea maikaʻi loa i nā wahine me ka maʻi maʻi. Ua hōʻike ʻia ua lohi ʻo kiwi i ka papa o nā maʻi gynecological a me ka hoʻopau ʻana i ka nānā ʻana o ka hormonal.
Nā maiʻaka mea e hoʻopiha i ke kino me nā huaora a me nā minela loa i mea maikaʻi loa. ʻO kēia hua he mea hana e hana ai i ka serotonin - ka "hormone o ka hauʻoli." Hoʻonui ia i ka maikaʻi o kahi kanaka, i hopena maikaʻi i ka hoʻoikaika. ʻAʻole hiki ke kapa ʻia ka mākohu glycemic o kahi maiʻa haʻahaʻa, akā hiki ke ʻai ʻia kahi ʻāpana o kahi maikaʻi.
No ka paina paipai i ka lilo kaumaha, hoʻomaha ka humuhumu a me nā waiwai anti-inflammatory. Eia nō naʻe, ʻaʻole i kuhikuhi ʻia no nā poʻe me ka pilikia o ka digestive, me ka mea e hoʻonāukiuki i ka membous mucous o ka ʻōpū a me nā ʻawa.
Ma ka papa maʻi maʻi, hiki ke loaʻa ka paila ma nā wahi hou. Aia nā hua pā i loaʻa i ka loaʻa o ke kō, kahi mea maikaʻi loa ia i ka mea maʻi me ka maʻi maʻi.
Nā hua waina Pono e ʻōlelo ʻē aʻe - ʻo ia paha kahi momona ʻoi loa. ʻO kahi pīhoihoi keu: ke loaʻa nei kahi haʻahaʻa glycemic haʻahaʻa o 40, ua manaʻo nui ʻia e nā maʻi maʻi.
He maʻalahi ka wehewehe. ʻO kahi pakeneka o ka huina o nā huamina, nā glucose i nā hua waina he nui kiʻekiʻe loa. No laila, e hoʻopau ʻia nā mea maʻi me ka ʻae ʻana o nā kauka.
Nā papa o nā hua a me nā hua me GI haʻahaʻa (a hiki i 55):
| Tagu inoa | GI |
|---|---|
| ʻAno apricots maʻaneʻi | 20 |
| Apelikola maloʻo | 30 |
| Cherry plum | 25 |
| Avocado | 10 |
| Nā ʻona | 35 |
| Lingonberry | 25 |
| Nā ʻona | 20 |
| Pūleʻa | 40 |
| ʻĀlaʻi | 34 |
| Pūlehu | 22 |
| Nā Blueberries | 42 |
| Pāʻālua | 35 |
| ʻEleau | 20 |
| Nā ʻōpala | 25 |
| Kaʻapo makahiki | 35 |
| Nā ʻōpala | 25 |
| Kiwi | 50 |
| Nāui wili | 47 |
| Wāwae | 25 |
| ʻUhane | 20 |
| Nāanika | 40 |
| Nā ʻōpalaʻala | 25 |
| Hala i nā hua | 30 |
| Nā ʻolemona | 15 |
| ʻ .leloola | 35 |
| ʻO ka buckthorn kai | 30 |
| Oliveta | 15 |
| Nā poʻe Kēkē | 30 |
| Plum | 35 |
| ʻUlaʻulaʻula | 25 |
| ʻEleʻeleʻele | 15 |
| Nā Blueberries | 43 |
| Paʻaʻai nani | 25 |
| Pūnaewele | 25 |
| Nā ʻamala | 30 |
ʻO ka papa ʻaina a me nā huaʻai me ka GI kiʻekiʻe a me ke kiʻekiʻe (mai 55 a i luna)
| Tagu inoa | GI |
|---|---|
| No ka paina | 65 |
| Kalaha | 70 |
| Panana | 60 |
| Melona | 65 |
| Mango | 55 |
| Kāpena | 58 |
| Persimmon | 55 |
| Nā lā hou | 103 |
| Nā lā maloʻo-lā | 146 |
Koho Palapala Kūleʻa Kekau
I ka hoʻoilo a me ka wā kanu mua, he nele kūlohelohe nā hua mua a me nā hua. E kōkua nā hua maloʻo i ka hoʻopiha o ka hemahema o nā minerala a me nā momona..
Ma ka ʻōlelo maʻamau, nā hua maloʻo i komo i ka kīhāpai, nā ʻenemele maloʻo, nā huaʻai, nā lau, nā lā. Eia nō naʻe, ma ka papa ʻaina kīʻaha o nā mea lawelawe hale, ʻike pinepine ʻoe i nā lau maloʻo, nā ʻapuni, nā cherries, quince, cherry plum, dehydrated strawberry a me nā raspberry.
ʻO nā mea maʻi me ka maʻi maʻi, a me nā poʻe e pili ana i ka meaʻaiʻai a me ka mālama i ko lākou olakino, pono e hoʻohana i ka mālama kūikawā me ka hoʻohana ʻana i nā hua maloʻo.
Nā Huaʻala Kūala Kūʻai:
- Nā puka. ^ E Ha yM. ʻO ka hōʻike o ka lā maloʻo (maloʻo) ka lā 146. Ke kiʻekiʻe nei kēia helu ma kahi momona momona o ka puaʻa, ʻike ʻia ka broccoli kīnā ʻole. ʻAno ʻai loa ʻia. Me kekahi mau maʻi, ua pāpā ʻia nā lā i ka laulā.
- Leila - GI ka 65. E like me ka ʻike ʻana mai nā kiʻi, ʻaʻole pono ka lawehala ʻana i kēia mea momona i ka meaʻai o kēlā me kēia lā. ʻO ka mea kūikawā inā he papa mea i kekahi muffin.
- Nā ʻopopopo maloʻo a nui. ^ E Ha yM. ʻAʻole i ko lākou GI i ka mea he 30. I kahi hōʻailona haʻahaʻa e hōʻike ana i ka pono o kēia mau hua maloʻo i nā ʻano he nui. Eia kekahi, ʻo ka prunes he mea momona maikaʻi o ka antioxidant i nā huaora.
- Kaʻapo makahiki - kona GI he 35. Ma kēia kuhikuhi e hiki ke hoʻohālikelike ʻia me kahi kaʻe. Hoʻopiha piha ia i ka maikaʻi o ka ikehu i ka wā e hoʻokē ʻai ana i ka hoʻokē ʻai.
Kōkua e hoʻēmi i ka GI i nā huaʻai
Lana ko mākou manaʻo e ma hope o ka heluhelu ʻana i ka ʻatikala, e hoʻomaka ʻoe e kūkulu i kāu ʻai, e pili ana i nā ʻōlelo hāpai i loko.
ʻAʻohe mau ʻōlelo aʻoaʻo e hoʻemi i ka GI ʻaʻole ʻoluʻolu:
- ma hope o ka wela a me nā hōʻola hou ʻana o nā hua - ka kuke ʻana, ka palaoa, ka ʻalo ʻana, ka ʻale ʻana, e kiʻekiʻe loa ka GI;
- ho'āʻo e ʻai i nā hua maka;
- i nā hua ʻāpana ʻuʻoki, e kiʻekiʻe loa ka GI ma mua o ka holoʻokoʻa;
- ka hoʻemi ʻana o ka ʻaila ʻaila i ka hoʻoliʻu ʻana i ka mākeke;
- i nā waiʻaila, ʻoiai i loko o kahi i pīpī hou ʻia, ʻoi aku ka nui o ka GI ma mua o nā hua a pau;
- ʻaʻole i ʻai i ka hua i loko o kahi palu i hāʻule - hoʻokaʻawale iā ia i kekahi mau ʻano;
- ka ʻai ʻana i nā huaʻai a me nā huaʻai (me kekahi ʻano ʻano) nui ka hoʻēmi ʻana o ka hoʻololi o ka liʻina o ka hoʻolioli ʻana i ka kō.
ʻO nā mea wikiō mai kahi mea hoʻonaʻauao Kovalkov e pili ana i ka mākuhi glycemic o nā huahana:
ʻO ka ʻike i ka mākaʻi glycemic ʻaʻole ia he panacea a he ʻīlio paha. He hana kēia i ka hakakā ʻana i kēlā maʻi maʻi like me ka maʻi maʻi maʻi maʻi. ʻO ka hoʻohana pono ʻana e hoʻohele i ke ola o ka mea maʻi me nā kukui ʻoluʻolu o ka palette, hoʻokaʻawale i nā ao o ka pessimism a me ke kaumaha, hanu i loko o kahi momona o kēlā me kēia lā.
