Nā meaʻai huaʻai glycemic haʻahaʻa (papaʻaina)

ʻO kahi kikoʻī glycemic index o nā huahana (GI) kahi hōʻailona o ka hopena o ka meaʻai ma ka piʻi o ke kō o ke koko. Hoʻohana ikaika ka manaʻo o ka paukū glycemic e hana i ka ʻai no nā maʻi o ka endocrine, kūnaehana ʻona, a no ka nalowale kaumaha.

• ʻO nā huahana me kahi kuhikuhi glycemic haʻahaʻa kahi hōʻailona ma kahi o 50-55 mau ʻāpana. Kuhi pū kekahi hui āpau i nā lau āpau a me kekahi mau huaʻai i ko lākou ʻano maka, me nā kīʻaha kiʻekiʻe i ka protein a me ka momona.
• ʻO ka pae awelika, mai 50 a 65 mau ʻāpana, aia kekahi mau ʻano lāʻau, nā huaʻai a me nā cereal. No ka laʻana, ka maiʻa, nā paina, nā oatmeal, nā mea pīpī, nā pī, beets.
• Loaʻa i nā kīʻaha GI kiʻekiʻe a me kahi metala kamepiula a ʻoi aku ma mua o 70 mau ʻāpana. Hoʻokomo pū me kēia pūʻulu o nā koho pākīpī wikiwiki: gula, pia, nā hua palaoa mai ka palaoa keʻokeʻo premium, etc.

No ke aha he mea nui e noʻonoʻo i nā huahana GI

Ma hope o ka ʻai ʻana i ka ʻai, ua komo ka glucose i loko o ka meaʻai i ka ʻao o ka gastrointestinal a hāpai i ke kō o ke koko (glycemia). I ka manawa like, ʻokoʻa ka hopena o nā huahana i ka glycemia e like me ka hōʻemi ʻana o ka nahā o nā palanikeke i loko o ka pauka maʻalahi.

ʻO nā kākelika wikiwiki (a i ʻole nā ​​mea maʻalahi, e kau ana i nā gula maʻalahi - monosaccharides) i kahi GI kiʻekiʻe a hoʻonui koke i ka hoʻoliʻiliʻi o ke kō i ke kiʻekiʻe kiʻekiʻe (hyperglycemia). ʻO ka pancreas, ma ka huli ʻana, e hūnā i ka insulin hormone e hoʻohaʻahaʻa i nā haʻahaʻa kō.

Ma hope o ka pau ʻana i ka nui o nā kīloli, ua nui loa ka ʻike ʻana o ka glucose i ke koko, no laila ua hoʻokuʻu ʻia ka nui o nā insulin, e hoʻohaʻahaʻa ana i ka nui o ke kō ma lalo o ka maʻamau, ma muli o ka hypoglycemia - he hapa ʻole o ka glucose i loko o ke koko. ʻO kēia ka pilikia o nā meaʻai me kahi glycemic index ma luna o 80, e like me ke kōpaʻa o ke kō, ke hana pancreatic koʻikoʻi, a me ka waiho waleʻana o ka glucose i ke ʻano o nā hale momona momona e alakaʻi i ka mellitus diabetes a me ka momona.

Ma kahi ʻano ʻē aʻe, hoʻolōʻihi ka paʻakikī (paʻakikī) i nā haʻahaʻa ka puʻupuʻu me nā polysaccharides paʻakikī i ka hui, kahi, ma ke ʻano he palena haʻahaʻa.

Ma hope o ka ʻai ʻana i nā meaʻai GI haʻahaʻa, piʻi mālie ka nui o ka glucose koko, e like me ka wikiwiki i ka mea ʻoi aku ka paʻakikī o nā kō. No laila, ʻaʻole ka kumu o ka hāleʻoliʻu i ka huki i ka glucose a me ka insulin, ʻoiai ke nānā pono nei ke kūlana kiʻekiʻe loa o nā ʻōnaehana kino āpau.

ʻO wai ka mea i hōʻike ʻia i ka meaʻai momona GI

Hoʻohana ʻia ka hoʻohana ʻana o nā huahana me kahi kuhikuhi glycemic index, me ke kumu o ka meaʻai, hōʻike ʻia nā maʻi o ka ʻōnaehana endocrine:

• i ka wā ʻaʻole hiki i ka pancreas ke hakahaka i ka nui o ka insulin e hoʻohaʻahaʻa i ka glucose ma hope o ka hoʻopauʻana i nā kao māmā, type 2 keʻa,
• me ka kū'ē o ka insulin (kūlana prediabetes), i ka nui o ka nui o ka insulin, ma muli o kahi huina o nā selela i ko lākou naʻau.
• me ka pancreatitis maʻi e hōʻemi i ka luhi mai ka pancreas a hōʻemi i ka hopena o ka uluʻana i ka maʻi diabetes.

Nā Palapala ʻIkelika Kūʻai Kūkaha liʻiliʻi

Ke hoʻohana nei i ka papa inoa o nā huahana e hiki koke i ke kūkulu ʻana i kahi papa no ka maʻi diabetes ai ʻole no ka momona kaumaha, me ka noʻonoʻo ʻana i ka glycemic index a me ka calorie content.

He nui nā pono o nā huahana me ka GI haʻahaʻa, ʻoiai he hopena maikaʻi wale nō lākou i ke kino, ʻo ia hoʻi:

• komo i ka pae o ka glucose i loko o ke koko,
• hiki i ke kino ke hoʻohana i ka ikaika no ke ola no ka manawa lōʻihi no nā hola 2-3 ma hope o ka ʻai ʻana i ka meaʻai,
• piha ka momona, he maikaʻi kona hopena ma ka hoʻoweliweli ʻana a kākoʻo i ka microflora maikaʻi i loko o nā mea kani,
• mai hāʻawi i ka loaʻa ʻana o ka paona momona, ʻoiai ka hoʻonui ʻana o nā hale momona i ka wā o ke kiʻekiʻe o ka insulin koko ma hope o ka pau ʻana o ka nui o nā mau o nā puʻupuʻu maʻalahi me kahi index glycemic kiʻekiʻe.

ʻO kaʻaiʻai meaʻai Glycemic

ʻO ka papa momona glycemic kahi mea kūpono no ka nalowale i ka paona, no ka mea, kau ka ʻai i ke meaʻai me ka GI haʻahaʻa.

ʻO ka ʻai ʻana i nā meaʻai GI kiʻekiʻe hiki iā ia ke kōkua wikiwiki i ka momona. ʻO nā kiʻekiʻe o ka insulin kiʻekiʻe e hoʻonā i ka glucose o ke koko e hoʻopiha i nā pūna momona. Hoʻopili ka Insulin i ka hiki i ke kino ke lawe i ka ikehu mai nā hale momona.

ʻO ka ʻai me ka haʻahaʻa glycemic index no 10 mau lā ke alakaʻi nei i ka hoʻolilo ʻana ma o ka kilokilo 2-3 kilokika, ka mea i hoʻomaʻamaʻa ʻia e nā ʻĀina penei:

• ka nele o nā karapu o ka wikiwiki i loko o nā meaʻai, ma muli o ka hopena o ka piʻi ʻana o nā lako adipose,
• i ka hana ʻole ʻana o nā huela o ka nui o ka meaʻai, aia nō ke emi i ka edema a me ka wehe ʻana i nā wai nui loa mai ke kino,
• hoʻemi i ka pōloli ma o ke koko koko maʻamau.

Pono e kūkulu ʻia ka meaʻai ma ke ʻano iho: ʻekolu mau kīʻai nui a me nā mea ʻai 1-2 i ke ʻano o nā huaʻai a me nā mea ʻai ʻole. Ka pāpā ʻia i ka ʻai ʻana i ka meaʻai me kahi mea hōʻike ma luna o 70 i ka manawa mua ma hope o ka hoʻomaka ʻana o ka ʻai.

I ka hōʻea ʻana o ka paona i makemake ʻia, hiki iā ʻoe ke hoʻoliʻawale i ka meaʻai ma ka hoʻohui ʻana i nā meaʻai me nā kumukūʻai kiʻekiʻe ma kahi kikoo palena: 100-150 mau pākahi i hoʻokahi pule.

He nui nā pono o ka papaʻai, no ka mea ke hāʻawi wale nei ʻaʻole i ka lilo nui, akā no ka hoʻōla ʻana o ke kino holoʻokoʻa, ʻo ia hoʻi:

• hiki,
• ka hoʻonoho ʻana o ka gastrointestinal tract,
• hoʻoikaika i ke kaoʻi ʻana ma muli o ka nele o ke kō i ka meaʻai, ka mea e hōʻemi nui ai i nā pale o ke kino,
• ka hōʻemi ʻana o ka puʻuwai a me ka puʻuwai,
• ka nele o nā waiū a me nā minamina ma muli o ka hoʻohana ʻana o kahi nui o nā mea kanu a me nā hua.

Me ka maʻi papa maʻi 2

ʻO ka mea kūpono i ka meaʻai kūpono ke kumu nui i ka mālama ʻana i ka maʻi type 2. ʻO ka ʻai ʻana i nā meaʻai me ka GI haʻahaʻa ʻaʻole ia e hoʻonui i ka glycemia, kahi e hiki ai ke pale aku i ka insulin.

I ka mālamaʻana i ka maʻi, hoʻohana ʻia kahi kīʻai hoʻolaʻa haʻahaʻa-calorie 9 a me kahi kīʻaha haʻahaʻa-kāʻai me ka haʻahaʻa o nā mākeke paʻakikī. I kēia hihia, ʻoiai ke koho o ka meaʻai, pono ia e haʻalele i nā huahana me kahi index glycemic kiʻekiʻe.

ʻAʻole hiki i ka meaʻai kūpono no ka maʻi diabetes ke hiki wale i ka glucose o ka toto i loko o nā palena maʻamau, akā e nalo wale nō ke kaumaha, ka mea i hui pū ʻia me ka maʻi diabetes.

Pehea e hōʻemi ai i nā gi

ʻO ka huaʻōlelo glycemic o nā huahana meaʻai, ʻo ka hapa nui ka waiwai maʻamau, akā aia kekahi mau ala e hiki ai ke hōʻemi i ka hana o kēlā me kēia huahana a me kahi pānaʻi like ʻole o nā huahana like ʻole, ʻo ia hoʻi:

• Loaʻa ka GI o nā lau momona i nā papa 20-30 mau mea haʻahaʻa ma lalo o nā mea mālama wela.
• No ka hoʻoemi i nā kalaka, pono ʻoe e hoʻohana i ka momona momona (kīwī, nāʻa niu, a me nā mea) a i ʻole ka protein (hua, iʻa, ʻai). Akā ʻaʻole ia e hele i kēia ʻano aʻo ke hoʻopau ʻana i ke kō a me ka momona.
• ʻO ka maʻa ka nui āu e hoʻopau ai i ka pāʻina hoʻokahi, ʻo ka haʻahaʻa o ka GI o ka nui o ka meaʻai.
• E ʻai i nā lau ʻai a me nā hua me ka peel, ʻoiai ʻo ka peel ka mea maikaʻi maikaʻi loa o ka fiber.
• No ka hōʻemi i ka GI o ka laiki, pono e hoʻolapalapa i ka ʻili laiki me ka hoʻohui ʻana i nā aila ʻaila (1 mau kīpē i lita o ka wai), a laila kānana a hoʻokaʻawale. ʻO ka aila a me ka manuahi e hoʻololi i ke ʻano o ke kōpaʻa i ka laiki, kahi e hōʻemi ai i ka glycemia.
• Hoʻēmi ka pae glycemic index ma hope o ka hoʻomehana ʻana o ka pāʻai.
• E hoʻohana i nā ʻōpala āpau ma mua o nā cereals i hānai ʻia, etc.
• Mai hoʻolapalapa i ka cereals a me nā mea ʻai i ka wā e kuke ai.
• E ʻai i nā lau ʻai a me nā hua me ka peel, ʻoiai ʻo ka peel ka mea maikaʻi maikaʻi loa o ka fiber.
• E hoʻomoʻi i ka meaʻai me ka wai lemon, no ka mea, he hoʻohaʻahaʻa ka hapa o ka hōʻemi ʻana o nā palanikeke i nā kīʻaha.