Papa Huaʻōlelo Glycemic
ʻO kahi kuhikuhi glycemic kahi hōʻailona kikoʻī e hōʻike ana i ka hopena o kahi huahana meaʻai ma hope o kona hoʻohana ʻana i ke kō koko. Loaʻa ka helu GI i ka 100 mau pūʻulu, kahi 0 ka hapa haʻahaʻa (ʻo nā huahana me nā huina ʻole), a ʻo 100 ka nui loa. Hāʻawi koke nā huahana i nā helu kiʻekiʻe i ko lākou ikehu i ke kino o ke kanaka, ʻoiai nā inoa me ka GI haʻahaʻa e komo ana i ka fiber a hoʻohuihui iki.
I nā makahiki he nui, ua aʻo wau i ka pilikia o DIABETES. He makaʻu ke ʻike i ka nui o nā kānaka e make ana, a ʻoi aku ka ulu ma muli o ka maʻi maʻi.
Ua wikiwiki wau e haʻi i ka nūhou - ua hana ka Endocrinological Research Center o ka Russian Academy of Medical Sciences i ka hoʻomohala ʻana i kahi lāʻau lapaʻau e hoʻōla pono i ka maʻi maʻi. I kēia manawa, ke hoʻokokoke nei ka hopena o kēia lāʻau lapaʻau i ka 100%.
ʻO kekahi nūhou maikaʻi: ua mālama ka Ministry of Health i ka hoʻopaʻa ʻana i kahi papahana kūikawā e uku ana i ka uku holoʻokoʻa o ka lāʻau lapaʻau. Ma Lūkia a me nā ʻāina CIS maʻi ma kahi maʻi maʻi mamua hiki i kahi hopena LAHUI .
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Pā kula, basil | 5 | 49 | 3,7 | 0,4 | 8 |
Dill | 15 | 31 | 2,5 | 0,5 | 4,1 |
Lele lau | 10 | 17 | 1,5 | 0,2 | 2,3 |
Nā ʻōmole Hou | 10 | 23 | 1,1 | 0,2 | 3,8 |
Mau kukama hou | 20 | 13 | 0,6 | 0,1 | 1,8 |
Kaaliki lau | 10 | 48 | 1,4 | — | 10,4 |
Kīwaha | 15 | 22 | 2,9 | 0,3 | 2 |
Asparagus | 15 | 21 | 1,9 | 0,1 | 3,2 |
Broccoli | 10 | 27 | 3 | 0,4 | 4 |
ʻĀkihi | 15 | 20 | 1,2 | 0,1 | 3,4 |
Kāpala kūpaʻa | 10 | 25 | 2 | — | 4,3 |
Sauerkraut | 15 | 17 | 1,8 | 0,1 | 2,2 |
Kāpoti kikowaena | 15 | 75 | 2 | 3 | 9,6 |
Leihola Cauliflower | 15 | 29 | 1,8 | 0,3 | 4 |
Piʻo Brussels | 15 | 43 | 4,8 | — | 5,9 |
Leek | 15 | 33 | 2 | — | 6,5 |
Paona paʻakai | 10 | 29 | 3,7 | 1,7 | 1,1 |
Kālepā ʻala | 10 | 26 | 1,3 | — | 5,3 |
ʻŌpala ʻōpala | 15 | 31 | 1,3 | 0,3 | 5,9 |
Kahiki | 30 | 46 | 6,5 | — | 5,2 |
Kāleka waiʻai | 35 | 35 | 1,3 | 0,1 | 7,2 |
Mau ʻala ʻōpala | 40 | 72 | 5 | 0,2 | 12,8 |
ʻO nā līpī ʻala | 25 | 128 | 10,3 | 0,4 | 20,3 |
Keliʻi ʻala | 40 | 127 | 9,6 | 0,5 | 0,2 |
ʻO ka lau ʻala | 55 | 99 | 2,1 | 4,8 | 7,1 |
Nāpelu hua pipi | 40 | 146 | 1,7 | 13,3 | 5,1 |
Kapua caviar | 75 | 83 | 1,3 | 4,8 | 8,1 |
ʻŌpala ʻia | 64 | 54 | 1,9 | 0,1 | 10,8 |
Pōkahu Pane | 75 | 23 | 1,1 | 0,1 | 4,4 |
Zucchini ua kālai ʻia | 75 | 104 | 1,3 | 6 | 10,3 |
Kālā cauliflower | 35 | 120 | 3 | 10 | 5,7 |
Nā ʻōmaʻomaʻo | 15 | 125 | 1,4 | 12,7 | 1,3 |
Kālepa palaoa | 70 | 123 | 4,1 | 2,3 | 22,5 |
Nā ʻoliva ʻeleʻele | 15 | 361 | 2,2 | 32 | 8,7 |
Kī ʻia ʻia | 65 | 75 | 2 | 0,4 | 15,8 |
Hoʻopala ʻia | 90 | 92 | 2,1 | 3,3 | 13,7 |
ʻĀwili Palani | 95 | 266 | 3,8 | 15,1 | 29 |
Koti ʻia | 95 | 184 | 2,8 | 9,5 | 22 |
ʻO nā ʻāpana kākoti | 85 | 538 | 2,2 | 37,6 | 49,3 |
UA HALAIA ME MAKAHINE | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
ʻUhane | 20 | 33 | 0,9 | 0,1 | 3 |
Pūlehu | 22 | 35 | 0,7 | 0,2 | 6,5 |
Nā ʻōpalaʻala | 30 | 39 | 0,8 | 0,3 | 8,3 |
Nā ʻamala | 30 | 44 | 0,4 | 0,4 | 9,8 |
ʻEleau | 25 | 31 | 2 | — | 4,4 |
ʻŌpala ʻōpala | 25 | 34 | 0,8 | 0,4 | 6,3 |
Nā Blueberries | 43 | 41 | 1,1 | 0,6 | 8,4 |
Nā Blueberries | 42 | 34 | 1 | 0,1 | 7,7 |
ʻUlaʻulaʻula | 30 | 35 | 1 | 0,2 | 7,3 |
ʻEleʻeleʻele | 15 | 38 | 1 | 0,2 | 7,3 |
Cherry plum | 25 | 27 | 0,2 | — | 6,4 |
Lingonberry | 25 | 43 | 0,7 | 0,5 | 8 |
ʻApikino | 20 | 40 | 0,9 | 0,1 | 9 |
Nā poʻe Kēkē | 30 | 42 | 0,9 | 0,1 | 9,5 |
ʻĀlaʻi | 34 | 42 | 0,4 | 0,3 | 9,5 |
Nā Papa Koho | 22 | 43 | 0,8 | 0,2 | 9,6 |
Nā ʻōpala | 32 | 32 | 0,8 | 0,4 | 6,3 |
Nā ʻona | 35 | 38 | 0,9 | 0,2 | 8,3 |
Nā ʻona | 22 | 49 | 0,8 | 0,5 | 10,3 |
Pāʻālua | 35 | 52 | 0,9 | — | 11,2 |
ʻ .leloola | 35 | 48 | 0,9 | 0,2 | 11,8 |
Nāui wili | 45 | 26 | 0,5 | — | 3,8 |
Kiwi | 50 | 49 | 0,4 | 0,2 | 11,5 |
ʻO ke kai moana | 30 | 52 | 0,9 | 2,5 | 5 |
Paʻaʻai nani | 25 | 50 | 1.2 | 0,4 | 10,6 |
Nāanika | 40 | 38 | 0,8 | 0,3 | 8,1 |
Wāwae | 40 | 41 | 0,7 | 0,2 | 9,1 |
Persimmon | 55 | 55 | 0,5 | — | 13,2 |
Mango | 55 | 67 | 0,5 | 0,3 | 13,5 |
Melona | 60 | 39 | 0,6 | — | 9,1 |
Nā maiʻa | 60 | 91 | 1,5 | 0,1 | 21 |
Pūleʻa | 40 | 64 | 0,6 | 0,2 | 16 |
Nā pineapples | 66 | 49 | 0,5 | 0,2 | 11,6 |
Kalaha | 72 | 40 | 0,7 | 0,2 | 8,8 |
Leila | 65 | 271 | 1,8 | — | 66 |
Pūnaewele | 25 | 242 | 2,3 | — | 58,4 |
Kaʻapo makahiki | 35 | 357 | 3,1 | 0,8 | 57,9 |
Nā ʻopopopo maloʻo | 30 | 240 | 5,2 | — | 55 |
Nā puka | 146 | 306 | 2 | 0,5 | 72,3 |
NA HALO KIKALA A ME NA HUI KUPII MAI FLOUR | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Pākuʻi momona | 30 | 205 | 17 | 3,9 | 14 |
Hoʻokomo ʻia ka palaleka Skimmed | 15 | 291 | 48,9 | 1 | 21,7 |
Bran | 51 | 191 | 15,1 | 3,8 | 23,5 |
Oatmeal | 40 | 305 | 11 | 6,2 | 50 |
Hoʻokomo ʻo Barley ma ka wai | 22 | 109 | 3,1 | 0,4 | 22,2 |
ʻOatmeal ma luna o ka wai | 66 | 49 | 1,5 | 1,1 | 9 |
ʻO ka umauma waiū | 50 | 111 | 3,6 | 2 | 19,8 |
Kālā i paila ʻia | 65 | 125 | 2,7 | 0,7 | 36 |
Wholemeal pasta | 38 | 113 | 4,7 | 0,9 | 23,2 |
ʻAi palaoa | 40 | 222 | 8,6 | 1,4 | 43,9 |
Kahi Palapala ʻAno | 45 | 291 | 11,3 | 2,16 | 56,5 |
Kūʻai Borodinsky | 45 | 202 | 6,8 | 1,3 | 40,7 |
ʻO ka ʻaina Buckwheat ma luna o ka wai | 50 | 153 | 5,9 | 1,6 | 29 |
Milk oatmeal | 60 | 116 | 4,8 | 5,1 | 13,7 |
Durum palaoa pasta | 50 | 140 | 5,5 | 1,1 | 27 |
ʻO ka umauma waiū | 65 | 122 | 3 | 5,4 | 15,3 |
ʻO ka waiū iʻa ʻaila | 70 | 101 | 2,9 | 1,4 | 18 |
Rye-palaoa palaoa | 65 | 214 | 6,7 | 1 | 42,4 |
ʻO nā lōlani me ke kōkī keke | 60 | 170 | 10,9 | 1 | 36,4 |
Nā Dumplings | 60 | 252 | 14 | 6,3 | 37 |
ʻO ka pahu ʻaila ʻo Millet ma luna o ka wai | 70 | 134 | 4,5 | 1,3 | 26,1 |
Hoʻokomo ʻo Rice ma ka wai | 80 | 107 | 2,4 | 0,4 | 63,5 |
ʻO nā pancakes papa wili kiʻekiʻe | 69 | 185 | 5,2 | 3 | 34,3 |
ʻO nā kāpena me nā ʻuala | 66 | 234 | 6 | 3,6 | 42 |
ʻLelo pizza | 60 | 236 | 6,6 | 13,3 | 22,7 |
Nā Kūʻai Kūʻai Premium | 80 | 232 | 7,6 | 0,8 | 48,6 |
Pasta kālā | 85 | 344 | 12,8 | 0,4 | 70 |
Muesli | 80 | 352 | 11,3 | 13,4 | 67,1 |
Hoʻokomo ʻia me ka palaoa a me ka moa | 88 | 204 | 6,1 | 3,7 | 36,7 |
Pie me ka keke | 88 | 289 | 4,7 | 8,8 | 47,8 |
Kauaku-pu | 74 | 360 | 11,5 | 2 | 74 |
Kuki kikī | 80 | 352 | 11,3 | 13,4 | 67,1 |
Butter bun | 88 | 292 | 7,5 | 4,9 | 54,7 |
ʻĀlio ʻa Piʻi | 92 | 287 | 8,7 | 3,1 | 59 |
Pāka Bagel | 103 | 276 | 9,1 | 1,1 | 57,1 |
Nā ʻōpala ʻana | 85 | 360 | 4 | 0,5 | 80 |
Nā kāleʻa keʻokeʻo keʻokeʻo | 100 | 381 | 8,8 | 14,4 | 54,2 |
Keʻokeʻo White | 136 | 369 | 7,4 | 7,6 | 68,1 |
Waffles | 80 | 545 | 2,9 | 32,6 | 61,6 |
Kuki, keke, popo | 100 | 520 | 4 | 25 | 70 |
KAPALAHA DAIRY | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Hapa ka waiū | 27 | 31 | 3 | 0,2 | 4,7 |
ʻO ka moena hoʻohaʻahaʻa haʻahaʻa | 30 | 88 | 18 | 1 | 1,2 |
Soya waiū | 30 | 40 | 3,8 | 1,9 | 0,8 |
Kefir low-fat | 25 | 30 | 3 | 0,1 | 3,8 |
Yogurt 1,5% kūlohelohe | 35 | 47 | 5 | 1,5 | 3,5 |
Tofu tīhi | 15 | 73 | 8,1 | 4,2 | 0,6 |
ʻO ka waiū maoli | 32 | 60 | 3,1 | 4,2 | 4,8 |
Kulana 9% momona | 30 | 185 | 14 | 9 | 2 |
Kau i kahi ʻoma | 52 | 105 | 5,1 | 2,8 | 15,7 |
Brynza | — | 260 | 17,9 | 20,1 | — |
Kālea Feta | 56 | 243 | 11 | 21 | 2,5 |
Hāpai ʻaʻa | 45 | 340 | 7 | 23 | 10 |
ʻOkiʻoki ʻo nā ʻaina keke | 70 | 220 | 17,4 | 12 | 10,6 |
ʻO ke kupa Suluguni | — | 285 | 19,5 | 22 | — |
Kūmole i hoʻōla | 57 | 323 | 20 | 27 | 3,8 |
ʻO nā ʻōpio paʻakikī | — | 360 | 23 | 30 | — |
Kāleʻa 10% momona | 30 | 118 | 2,8 | 10 | 3,7 |
Ka momona momona 20% momona | 56 | 204 | 2,8 | 20 | 3,2 |
Kalikimaka | 70 | 218 | 4,2 | 11,8 | 23,7 |
ʻO ka waiū waiū me ka kō | 80 | 329 | 7,2 | 8,5 | 56 |
LOA, NA OIHANA MAIKA | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Soti saona | 20 | 12 | 2 | — | 1 |
Ketchup | 15 | 90 | 2,1 | — | 14,9 |
Mustasa | 35 | 143 | 9,9 | 12,7 | 5,3 |
Aila Oliva | — | 898 | — | 99,8 | — |
Kūpono ʻaila | — | 899 | — | 99,9 | — |
ʻIliola | 60 | 621 | 0,3 | 67 | 2,6 |
Butteruk | 51 | 748 | 0,4 | 82,5 | 0,8 |
Margarine | 55 | 743 | 0,2 | 82 | 2,1 |
ʻO ka momona puaʻa | — | 841 | 1,4 | 90 | — |
KA MANAWA | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Me ka wai-carbonated maʻemaʻe | — | — | — | — | — |
Kāmaʻala ʻāmaika (ʻāpana kalima) | — | 0,1 | — | — | — |
ʻO ka wai momona | 15 | 18 | 1 | — | 3,5 |
Ka wai ʻona | 40 | 28 | 1,1 | 0,1 | 5,8 |
ʻO ka wai huehue (ʻaole kō) | 48 | 33 | 0,3 | — | 8 |
Mele wai (gula hoʻokaʻawale) | 40 | 44 | 0,5 | — | 9,1 |
Ka ʻāpana wai (ma ke kō kalaiʻa) | 40 | 54 | 0,7 | — | 12,8 |
ʻO ka wai paila (ka moa nāʻaina) | 46 | 53 | 0,4 | — | 13,4 |
Kāpau hua waina (kōlā honi) | 48 | 56,4 | 0,3 | — | 13,8 |
Wehe i ka waina ʻula | 44 | 68 | 0,2 | — | 0,3 |
Wehe i ka keʻokeʻo keʻokeʻo | 44 | 66 | 0,1 | — | 0,6 |
Kvass | 30 | 20,8 | 0,2 | — | 5 |
Kopi kūlohelohe | 52 | 1 | 0,1 | 0,1 | — |
Kūpono i ka waiū (kōpele manuahi) | 40 | 67 | 3,2 | 3,8 | 5,1 |
ʻIlei i kēlā me kēia pā | 70 | 54 | 0,7 | — | 12,8 |
Hoʻohui ka hua | 60 | 60 | 0,8 | — | 14,2 |
Waina waina | 30 | 150 | 0,2 | — | 20 |
Kūponoʻeleʻele | 42 | 58 | 0,7 | 1 | 11,2 |
Nā meaʻai ʻona | 74 | 48 | — | — | 11,7 |
ʻŪ keke | 110 | 42 | 0,3 | — | 4,6 |
Kāho maloʻo | 46 | 88 | 0,2 | — | 5 |
Nā Gin a me ka tonic | — | 63 | 0,2 | — | 0,2 |
ʻOhiwa | 30 | 322 | — | — | 45 |
Vodka | — | 233 | — | — | 0,1 |
Cognac | — | 239 | — | — | 1,5 |
KAHOA HALE | |||||
KAHU HANAUIA | KAHIKI GLYCEMIC | NA MANAO PONO KUPUNI (ma kahi 100 gr.) | |||
Kcal | KUPUNANA | Pāʻani | KĀLOLO ALOHA | ||
Pau ka moana | 22 | 5 | 0,9 | 0,2 | 0,3 |
ʻO nā lau kamela | 5 | 97 | 20,3 | 1,3 | 1 |
Nā ʻoki ʻoki | 50 | 168 | 12,5 | 6 | 16,1 |
Lāʻau lāʻau lāʻau | 40 | 94 | 5 | 4,3 | 9,5 |
ʻO ka'ōpala pipi palaoa | 50 | 199 | 22,9 | 10,2 | 3,9 |
Omelet | 49 | 210 | 14 | 15 | 2,1 |
ʻO nā ʻoki pipi | 50 | 262 | 11,7 | 19,6 | 9,6 |
Nā Loʻi | 28 | 266 | 10,4 | 24 | 1,6 |
Palapala ʻia | 34 | 300 | 12 | 28 | 3 |
ʻO ka protein o kahi hua hoʻokahi | 48 | 17 | 3,6 | — | 0,4 |
Iwa (1 pc) | 48 | 76 | 6,3 | 5,2 | 0,7 |
Pāwalu o hoʻokahi hua | 50 | 59 | 2,7 | 5,2 | 0,3 |
Nā Walnuts | 15 | 710 | 15,6 | 65,2 | 15,2 |
ʻO Hazelnuts | 15 | 706 | 16,1 | 66,9 | 9,9 |
Nā ʻolemona | 25 | 648 | 18,6 | 57,7 | 13,6 |
ʻO Pistachios | 15 | 577 | 21 | 50 | 10,8 |
Nā pīpī | 20 | 612 | 20,9 | 45,2 | 10,8 |
Nā hua kanu melemele | 8 | 572 | 21 | 53 | 4 |
Pahu a Paukahi | 25 | 600 | 28 | 46,7 | 15,7 |
Kalapa | 45 | 380 | 3,4 | 33,5 | 29,5 |
Kāleʻeleʻeleʻele | 22 | 539 | 6,2 | 35,4 | 48,2 |
Laula | 90 | 314 | 0,8 | — | 80,3 |
Nāoa | 70 | 271 | 0,3 | 0,3 | 70,9 |
ʻO ka waiū waiū | 70 | 550 | 5 | 34,7 | 52,4 |
Nā Kūleʻa Kāleka | 70 | 500 | 4 | 25 | 69 |
Halva | 70 | 522 | 12,7 | 29,9 | 50,6 |
Kālepa kāmela | 80 | 375 | — | 0,1 | 97 |
Malelake | 30 | 306 | 0,4 | 0,1 | 76 |
Kālā | 70 | 374 | — | — | 99,8 |
Pūnaewele | 85 | 480 | 2,1 | 20 | 77,6 |
Shawarma i kaʻaila pita (1 pc.) | 70 | 628 | 24,8 | 29 | 64 |
Hoʻoikaika (1 pc) | 103 | 486 | 25,8 | 26,2 | 36,7 |
HUI (1 pc) | 90 | 724 | 17 | 36 | 79 |
Nā huahana huahana kiʻekiʻe
ʻO ka ikehu i loaʻa mai nā kalai, hiki i ke kino o ke kanaka ke hoʻohana i nā ʻano ʻekolu. ʻO ka mea mua, no ka pono o ka mana o kēia manawa, i mea e hoʻoulu hou ai i nā mālama mālama glycogen ma ke ʻano o nā hana hōʻano, me ka hana ʻana i kahi papa no ka wā e hiki mai ana. ʻO ke kumu nui o ka mālama ʻana i kekahi pae o ka ikehu i ke kino o ke kanaka he momona momona. Pono nā maʻi maʻi āpau e ʻike i kēia ma ke ʻano e hana ai i kahi papa ma ka wā e hiki mai ana ma muli o ka glycemic index o nā huahana a me kā lākou papa.
Ka mea i kapa ʻia nā kākei wikiwiki, ka mea i hōʻike ʻia e ka helu ʻai nui, a i ʻole ke kiʻekiʻe ʻo GI, e hoʻololi koke i kā lākou ola ponoʻī i ke koko me he glucose. Ma muli o kēia, ke ʻano nui o ke kino me kahi nui o nā kaluna. I kahi kūlana e loaʻa ʻole i ka nui o ka ikehu i kēia manawa ma ke ʻano o ka uaua, e hoʻihoʻi hou ia i nā hale momona, no laila e hoʻopiha nei i ka meaʻai.
ʻO ka maʻi metabolic
Inā kēlā mau minuke 60-90 mau kanaka e hoʻohana i kahi mea momona (hiki iā mākou ke kamaʻilio e pili ana i ke kīwī e hoʻohana ana i ke kō, ka palaoa, aʻa, ka hua,) a laila e hoʻomau ʻia ka nui o ke kō o ke koko. I ka pane ʻana o kēia, hoʻomaka ke kino e hana i ka emi iho a me ka liʻiliʻi o ka insulin, ma muli o ke ʻano o ka hana metabola e hoʻohuli a i ʻole hiki ʻole paha, ke manaʻo koke nei ka mea maʻi.
I ka manawa like, ke ʻike nei ke kanaka i nā hōʻailona e like me ka nāwaliwali a me ka pōloli, e hoʻomaka i ka hoʻopau ʻana i ka nui o nā meaʻai, e hana ana i nā mea āpau e hiki ai ke hoʻonui hou i ka ikehu, akā ʻaʻole ia e lawe i kahi hopena. ʻO ia ke kumu e lawe pono ai i ka papa kuhikuhi glycemic complete.
E pili ana i ka hanaʻino o nā huahana
Pono e hoʻomaopopo e loaʻa ʻole nā huahana me nā huaʻolima glycemic overestimated i loko o lākou iho. ʻIke ʻia ka nui o nā mea o lākou e hoʻopōʻino i nā manawa inopportune maikaʻi loa no kēia. Ma kēia mea, hōʻike nā poʻe loea i:
- koke ma hope o ka hoʻokō ʻana o ka hoʻomaʻamaʻa ikaika i ke kino o ke kanaka e ʻoluʻolu a me ke ʻano o ka hōʻalo ʻana me ke ʻano kumu. ʻO kā lākou nui o ka ikaika e hāʻawi i kahi hoʻoulu hou no ka ulu ʻana o ka ʻiʻo,
- ka hoʻohana mau ʻana o ka paʻika wikiwiki i ka hihia o ke kūlohelohe o ke kino, no ka laʻana, he pā o kekahi mau pōkoki ma mua o ka TV a i ʻole a me ka pāʻina me kahi pōpō a me ka cola, e alakaʻi ʻia i ka manaʻo e hoʻomaka ka kino i ke kū o ka nui. E hoʻokō ʻia kēia i nā momona momona, me ka loaʻa ʻole o ka hana mau,
- i mea e loaʻa ai ka meaʻai piha a me ka hoʻomaopopo pono i nā meaʻai i hikiʻole ke ʻae ʻia a no ke kumu, ua ʻōleo maoli ʻia e kamaʻilio ʻaʻole wale he endocrinologist, akā he mea ʻano meaʻai.
E kamaʻilio e pili ana i nā hiʻohiʻona meaʻai, pono ke nānā pono i nā inoa i hōʻike ʻia e ka GI haʻahaʻa. Pono e noʻonoʻo pono kēia i ka helu ʻana o ka papaʻaina o nā huaʻolima glycemic o nā huahana a me kaʻai o ka maʻi maʻi maʻi.
Nā huahana haʻahaʻa haʻahaʻa
ʻO nā mea like ʻole e hāʻawi i ko lākou ikehu i ka olakino me ka ʻōlima o ka manawa (ua kapa ʻia lākou he lohi, a "ʻae ʻia nā pelekikena pono") i ka hapanui o nā mea kanu, nā hua ʻai. Eia kekahi, aia ka papa inoa i hōʻike ʻia, nā palemona a me nā pasta o nā ʻano pepeke (ʻo ia ka mea e makemake ʻia ka mea haʻalulu ʻia).
E makaʻala
Wahi a WHO, i kēlā me kēia makahiki ma ka honua he 2 miliona mau kānaka e make ana mai ka maʻi diabetes a me kāna mau pilikia. Ke waiho ʻole i ke kākoʻo kūpono no ke kino, e alakaʻi ka maʻi diabetes i nā ʻano kīwī like ʻole, me ka hoʻopau wale ʻana i ka kino o ke kanaka.
ʻO nā hopenaʻoi loa ka mea maʻamau: gangrene diabetes, nephropathy, retinopathy, ʻōpio trophic, hypoglycemia, ketoacidosis. Hiki i nā maʻi kuʻuna ke alakaʻi i ke ulu ʻana o nā maʻi ʻopa maʻi. I ka aneane maʻamau, make kekahi maʻi diabetes, e ʻeha ana me kahi maʻi ʻeha, a huli a lilo i kanaka maoli me kahi maʻi kīnā.
He aha ka hana a nā poʻe me ka maʻi maʻi? Ua kūleʻa ka ʻoihana Endocrinological Research Center o ka Russian Academy of Medical Sciences i ka hana ʻana i ka hoʻoponopono e hoʻōla pono i ka maʻi mellitus.
Ke hoʻomau nei ka papahana Federal "Pūnaewele Hāpai", i loko o ka kaila o kēia lāʻau lapaʻau i hāʻawi ʻia i nā kānaka a pau o ka Lūkini Lūkini a me CIS. LAHUI . ^ E Ha yM. No ka ʻike hou aku, ʻike ka pūnaewele mana o MINZDRAVA.
I ka manawa like, pono e hoʻolohe i ka manaʻo o ka hui glycemic ʻaʻole i pili me nā waiwai caloric. Ke loaʻa nei kahi huahana haʻahaʻa GI i nā kaloli. ʻO ia ke kumu he mea nui e noʻonoʻo e hoʻohana ʻia i ka hoʻohana ʻana i nā ʻano o ka mea ʻai a me nā meaʻai maʻamau. ʻAʻole mākou e poina e pili ana i ka mea nui o ka hui pūʻana maʻalahi me nā huahana GI haʻahaʻa a me ka hoʻohana ʻana o kekahi mau lāʻau lapaʻau.
He aha ka hopena o ka hoʻololi hoʻololi
Hiki i nā mea hōʻike i wehewehe ʻia e ke ʻano o nā ʻokoʻa lehulehu. Eia loa, ʻo ia paha ka pae o ke kaʻina a me ka hoʻomākaukau ʻana, me ka ʻono o ka meaʻai, ʻo ia hoʻi, ʻoi ʻia ka hoʻomaʻemaʻe ʻana a hoʻomaʻemaʻe paha i ka meaʻai, ʻoi aku ka nui o kēia mau ʻōuli. ʻOi aku kaʻai i ʻoi aku ka mālamalama, laupaʻa, ʻāʻī, a i ʻole, no ka mea, he fibrous e lōʻihi aku ka nui o ka hāleo I ke hopena, e hoʻokuʻu lūlū ʻia ka glucose i nā kahe wai o nā kahakaha ma mua o nā mea āpau, kahi mea nui loa ia no nā maʻi maʻi.
A laila, pono ʻoe e makaʻala i ka mea hoʻāla a hoʻoliʻi paha, a hoʻoliolo i ka algorithm a no ka hoʻokaʻawale ʻana i ka meaʻai a me ka hoʻāʻo ʻana i ke kahe i loko o ke kahe wai. Ke kamaʻilio nei mākou, no ka laʻana, e pili ana i nā hana oat oel (cereals, bran a palaoa), nā kīʻaha, ʻūlū, a me nā līwī paha.
Hiki pū ke aliʻi i nā hoʻololi o GI. E like me kāu e ʻike ai, ʻo ke kūloʻo hiki ke kūlike ʻole o ia ka mea i hoʻohiolo pinepine. ʻO nā hōʻailona like me ka ʻihi i nā ʻuala i hoʻomākaukau ʻia, he liʻiliʻi ʻole ia ma mua o nā ʻano mea ʻuala i kālai ʻia. Eia kekahi, ʻoi ka mea hana maʻa pono i ka mea ʻoiai ʻo ka GI o ka laiki pākāmahu lōʻihi i ʻoi aku ka liʻiliʻi ma mua o ka mea pōkole.
ʻO kahi kauka nui e kūlike ʻo ia ka nui o ka moʻomeheu o ka inoa. ʻO keʻano kūikawā, ʻoi aku ka nui o ka hua o ka inoa i ulu, ʻoi aku ka nui o nā koina no GI. Kāpī nā poʻe loea i kēia kūlana i ka melemele a me ka pua ʻōmaʻomaʻo o nā maiʻa i hoʻohālikelike ʻia.