ʻO ka kuhikuhi a me nā cereals: Ka papahele o nā pae GI

ʻO kaʻai ʻana mai nā cereals kahi mea koʻikoʻi o kahi meaʻaiʻai piha. He waiwai waiwai kēia huahana kūlohelohe i nā fiber a me nā ʻano trace mea, me ka hiki ʻole ke mālama pono i kou kino i ke ʻano maikaʻi.

E like me nā huahana meaʻai ʻē aʻe, ka loaʻa ʻana o ka cereals i kahi kikoʻī glycemic kikoʻī (GI), a ʻano ʻē ia i nā ʻano cereals.

ʻO ka manaʻo o ke kuhikuhi ʻana i ka glycemic index e hoʻomaopopo pono i ka wikiwiki a i ʻole e hoʻohuli ʻia ka meaʻai i ke kō koko.

I nā cereals, ma ke ʻano he kānāwai nui loa. He mea koʻikoʻi loa kēia no kēlā poʻe e pili ana i kahi ola olakino a loaʻa mai paha nā maʻi koʻikoʻi, a maʻi maʻi no ka maʻi maʻamau. Aia kahi kānāwai croup, e ʻōlelo ana e ʻoi aku ka nui o ka huahana cereal, ke hoʻohaʻahaʻa ʻana i kona glycemic index.

Buckwheat a me ka laiki

ʻO ka kuhikuhi glycemic o kēia cereal mai 50 a 60 mau pūʻulu, manaʻo e lilo ia he mākaukau awelika. Kuhi ʻia kēlā kīnī i ka meaʻai meaʻai ma muli o kona hiki ke mālama i ka glucose a me ka kolamu. ʻO ka pīpī o Buckwheat, ʻaʻole emi iki ka waiwai, a ʻo ka huahana ponoʻī ma muli o ke kūʻana o ia mau mea.

• waikawa amino
• huaora
• nā kīʻaha meaʻai
• antioxidants.

ʻO Buckwheat kahi o nā neʻe cereal kaulana a ʻaʻole wale ma muli o kāna haʻahaʻa glycemic index.

Ano, e ʻae i ka laiki, ʻaʻole ʻike ka mea hiki ke paʻakai wale ke keʻokeʻo, akā he brown nō hoʻi. ʻO nā ʻano ʻelua o kēia ʻano hānai ua hoʻoikaika maikaʻi ʻia i ka kuke ʻana. ʻO nā māka glycemic ʻoi ka laiki mai 45 a 65 mau pūʻulu, a ʻoi aku ka momona o ka brown e ʻoi aku ka maikaʻi o ke kino ma mua o kona kaila keʻokeʻo. Kēia huahana, he manu momona, he nui nā mea pono e mālama ʻia, mālama ʻia ka porridge o kahi ʻano hale kūʻai.

Nā ʻōkuhi haneli

ʻO nā huahana GI Millet mai 40 a 60 mau pūʻulu. Pili wale nō i ka ikaika kīlaha. ʻO ka ʻoi aʻe ai ka paila, ka haʻahaʻa o kona glycemia. Pono ʻo Millet no ka poʻe e ʻeha ana i nā pilikia me ka puʻuwai a me nā kīʻaha koko, a makemake pū kekahi e hoʻemi maikaʻi i ko lākou paona.

ʻO ka porridge millet kēia mau mea maikaʻi loa i nā keiki. I ka cereal cereal aia nā mea koʻikoʻi e pono ai no ka ulu a me ka hoʻomohala ʻana o kahi ʻano ʻōpio.

ʻO ka pāla a me ka mauʻu palaoa

He alakaʻi koʻikoʻi ʻo ka pōpoki Pearl i ka hoʻokō ʻana i nā cereals olakino. ʻO kāna GI kahi 20-30 mau waihona wale nō, akā hāʻawi ʻia i ka palaoa ʻōiwi i kā i ka wai me ka ʻole o ka pata. ʻAʻole hiki i kēlā huahana ke hoʻonui i kou makemake, hiki iā ʻoe ke ʻai iā ia i ka wā o nā meaʻai. Mahalo nui nā kauka i nā bale no ka loaʻa ʻana o ka lysine i loko, i hiki ke:

• nā ʻūlū kūpono
• e mālama i ka ʻano ʻili.

ʻO ka waiwai he nui o kaʻai he mea waiwai i ka fosfor, nā mea pākeke a me nā huaora A, B, C, D

Pono e mālama ʻia kēia kīʻaha me ke mālama pono loa. ʻO kāna kaʻi kikoʻī glycemic he 70 mau kuhi, kahi i manaʻo ʻia he mea kiʻekiʻe o ke ʻano.

ʻO ia no ke ʻano o ka meaʻai like ʻole ka palekana i nā kānaka a pau. No laila, ʻo ka ʻatikala - Corn for type 2 type diabetes, e kōkua ai kā mākou punaewele i ka poʻe heluhelu.

He mea nui hoʻi e hoʻomanaʻo i ka wā o ka mālama wai a i ʻole ka wai ʻana, ʻo ka GI o kaʻai palaoa ka nui. Ke kamaʻilio nei mākou e pili ana i nā palu, nā wīwī a me nā popcorn.

Eia naʻe, mai pono ʻoe e kākau i ka pala o ka palaoa, no ka mea he nui ia.

Pono maikaʻi nā huahana a nā kola no ka poʻe kahiko, akā ʻaʻole no nā maʻi maʻi.

ʻO ka Hercules a me ka granola

ʻO kāna GI kahi 55 lā, ʻike ʻia ʻaʻole hewa nui ia. ʻO ia ʻo Hercules kahi hapa o nā papahana eʻai ai a pau. He mea maikaʻi loa ka porridge ma muli o ka hiki o nā huaora, nā waikona amino a me nā mea ʻē aʻe.

Mahalo i ka hoʻohana ʻana o nā lehelehe Hercules, e hoʻonui hou ai ka hana o serotonin (ʻo ka nui o ka leʻaleʻa nui o ka leʻaleʻa). ʻO ka huahana ka hua i kahi kalapika paʻakikī e hiki ke hoʻoponopono i ka pae o ka glucose i ke koko.

ʻO nā muesli, ʻo kēia huahana ʻehā ʻaʻole hiki ke kapa ʻia he ʻurapili i ka manaʻo maoli o ka huaʻōlelo, no ka mea:

Inā mākou e noʻonoʻo i ka pōpili o glycemic o muesli (80), a laila e koʻikoʻi loa ia ma mua o nā hercules ma muli o ke kolo ʻana i nā honu i nā hua maloʻo. Eia kekahi, hiki ke hoʻopili hou ʻia nā pīpī, kahi e hoʻonui hou ai i ka ʻike o ka calorie o ia huahana, ʻoiai ka ʻoniʻoni o ka porridge.