ʻO ka maʻi Hypoglycemic no ka hoʻoluhi kaumaha a me ka maʻi diabetes - he papa ʻaina no kēlā me kēia lā a me kahi pākaukau me kahi aʻe o nā huahana

Kūkulu ʻia ka ʻōnaehana olakino e like me ka ʻaʻai glycemic index e pili ana i ka kaohi ʻana i ke kao ana o ka paʻameka i loko o ke kino, a ʻo ka hāliʻi pono o ka GI ke hōʻike nei i ka wikiwiki o ka glucose i loko o kahi huahana kūikawā.

Hōʻike nā loiloi o nā wahine he nui i kēia hāmeʻa, hiki iā ʻoe ke lilo i ka momona maikaʻi a wikiwiki wikiwiki. E aʻo i nā pono a me nā hemahema o ia mau meaʻai, e kamaʻilio me nā kūlohelohe no ka kuke ʻana i ka papa ʻaina.

He aha kaʻai haʻahaʻa glycemic haʻahaʻa

ʻO ke kumu o ka meaʻai, ʻo ia ke hilinaʻi o ke kino o ke kino o ke kanaka ma luna o ka glycemic index o nā meaʻai a lākou e hoʻopau ai. Ma ka māhele o ka mea kaupaona momona, ua lilo ia i mea e pono ai ka ʻōnaehana olakino, no ka mea he mea maʻalahi ia e hoʻolilo i ka paona, a mau nō ka hopena. Ke nānā nei i nā lula a pau o ka papaʻai i ka mākohu glycemic, ʻaʻole ʻoe e uha, no ka mea, ʻo ke kumu nui o ke kaʻina hana e hōʻemi ai i ka momona me ka pōloli.

ʻO kaʻai Hypoglycemic no ka hoʻoluhi kaumaha a me ka maʻi diabetes

Nā ʻōlelo kūʻai

ʻO ka ʻoiaʻiʻo, ʻo ka hāʻawi ʻana o ka meaʻai Montignac i ke kaupaona ʻana. Ke nānā nei i kēlā me kēia ʻōnaehana, pono ʻoe e koho i nā meaʻai e hiki ke hoʻopau ʻia, hāʻawi ʻia i kā lākou hopena ma nā kaʻina metabolic: e pale aku ai kēia i ka maʻi maʻi, ka momona loa a me nā ʻano like ʻole o ka maʻi vascular a me ka puʻuwai.

Pono ʻoe e lilo i ka momona kūpono - ʻaʻole pōloli, akā helu i ka GI o nā huahana. No ka hoʻoluhi kaumaha, pono hoʻi kēia haʻahaʻa. E like me kēia, ua hoʻomohala ka mea kākau i kahi papa, hoʻokaʻawale i nā huahana e like me ko lākou glycemic index waiwai. Nā mea i ʻae ʻia ma ke ʻano he kumu:

• haʻahaʻa haʻahaʻa - a hiki i 55,
• ka awelika - 56-69,
• kiʻekiʻe - mai 70.

Hāʻawi ʻia i ka paona mua, hāʻawi ʻia nā waihona 60-180 i kēlā me kēia lā no ka pohō kaumaha. Ma kahi o kēia, ua hoʻopili ka loea i ka hoʻokō ʻana i kekahi mau kānāwai maʻalahi:

• inu i ka liʻiliʻi o 2 lita wai no ka lā,
• e pili ana i ka pono fractional, hoʻokaʻawale i ka meaʻai i kekahi mau manaʻo. ʻAʻole ma mua o 3 mau hola e haki ai ma waena o lākou.
• hoʻopaʻa i ka waiwai o ka ʻai o nā kīʻaha - mai hoʻohui i nā momona i nā mea laʻa.

ʻO ka Glycemic Index o ka Hoʻolaha o nā huahana

Aia kahi papa ʻokoʻa kahi i hōʻike ʻia ai ka pōkā glycemic o nā huahana kahi i manaʻo ai ʻoe i ke ʻano o ka wikiwiki o ka haʻalulu i lalo o ka glucose i kekahi kīʻaha. He mea nui nā ʻikepili no nā poʻe e makemake i nā meaʻai maikaʻi a no nā mea e maʻi ʻana i ka maʻi diabetes a makemake e hōʻemi i ka paona.

Nā huahana GI haʻahaʻa

Hiki i nā huahana no kēia hui ke pale i ka manaʻo o ka pōloli i ka manawa lōʻihi, no ka mea, i ko lākou komo ʻana i ke kino, e hoʻomoʻoweliweli ka nui o kā lākou mau palahaluhi i ka digestive hāpana a kumu i hoʻi ai ka hoʻonui ʻana i ka nui o ka kō. ʻO nā kīʻaha haʻahaʻa glycemic haʻahaʻa nā:

Tagu inoa

GI

ʻOysters, soy sa, ʻoki, mussels, iʻa

ʻO nā ʻuwā, nā launole, nā hazelnuts a me nā pine pine, nā ʻalemona a me nā pīni, pistachios a me nā hazelnuts, broccoli, zucchini, kukama. ʻO ke kīleʻomaʻo, nā mea lahilahi, kaʻaila ʻulaʻula. Sauerkraut, pua Brussels, cauliflower, kāpeti keʻokeʻo, spinach, rhubarb, kinui. Kālepa ʻeleʻele, ʻāpana, ʻeleʻele, kālai, ʻoliva, ʻo ka ʻolika.

Cocoa, ka wai lemona, cherry, huaʻōlau, ka ʻono me ka ʻono ʻole, ka ipo ʻono, artichoke.

Pīpala, nā pōkā, nā huaʻai bale. Strawberry, ʻeleʻele, kākala, raspberry, currants ʻulaʻula, cherries, blueberries, gooseberries.

ʻ Mandarinlelo Mandarin, pomelo, huaʻala, nā ʻōpala, nā hua hoihoi, nā ʻenemā maloʻo. Beets, bawang, nā līkoti, kāloti, marmele, waiū, pomelo, kamato.

Quince, apricot, ʻona, pomegeran, nectarine, apple, peach, sesame, poppy seed, yogurt. Heʻuʻu, mustard, nā hua a ka melikina, nā ʻōmaʻomaʻo a i ʻole pā paha, ka palaoa, ka celery aʻa, ka ʻōmato wai. ʻŌpala, cream ice cream, ʻeleʻele a ʻulaʻula paha, ka palaoa huʻai a i ʻole nā ​​mea kanu palaoa, ʻuʻu hihiu.

ʻO nā huahana Index Glycemic

I ka hala o ka lua o ka papa o ka meaʻai hypoglycemic, hiki ʻoe ke hoʻohana:

Tagu inoa

GI

Palaoa spaghetti palaoa, moa maloʻo, oatmeal, kumī, kāmoti wai, chicory.

ʻO i Jam, huaʻala, ʻai, nā hua waina, nā maiʻa, ka vermicelli, niu, ka wai hua hua.

Mango, kiwi, pineapela, persimmon, ʻonaʻeleʻele, ʻalemona a me ka wai blueberry, jam a me ka jam, nāʻu. ʻO nā pasta paʻakikī, lāʻau lāʻau, Granola, brown brown, ground pear, peʻa canned.

Ketchup, mustard, sushi a me nā ʻōwili, ʻoluala huawaʻa, ʻōpala kēne.

Kūpono me ka kō, ke kōkukū, hauʻoni a ka ʻenehana, lasagna, ka pizza me ke kō a me nā pāmato, ka palaoa palaoa palaoa, wāʻai palaoa. Melon, papaya, ʻoatmeal mākaukau.

ʻO ka berena Rye, ka palaoa piha kō, nā pasta me ke kō, nā ʻuala kuke i ka lole, nā kīʻī i paʻa ʻia, mau kuke ʻia. ʻOi i Jam, raisins, maple syrup, sorbet, granola me ke kō, ke kumulima.

Hōʻikeʻike i nā huaʻai glycemic - kahi e hoʻomaka ai

Hoʻomaka e kūkulu i kahi meaʻai e pili ana i ka mākaʻi glycemic o nā huahana, kāpae piha i nā mea loaʻa nā helu kiʻekiʻe: nā ʻuala, nā hua momona, ka meli, ka popcorn a me nā mea ʻē aʻe. Hoʻomaopopo i ka wā o ka hāpai ʻana, ʻaʻole ʻoe e hoʻohaumaha iā ʻoe iho, no ka mea ʻo kēia mau huahana nā māhele e pono ai no ka hoʻomohala ʻana o ka pēpē.

E hoʻolālā i kāu papaʻai meaʻai no ka mea ʻoi aʻe ke ʻano o nā pīni, nā mea kanu, nā hua momona, nā kala, nā pua, nā greens. Hiki iā ʻoe ke hoʻohui i nā sweets, no ka laʻana, marmalade i ka papa.

Hōʻikeʻike i nā huaʻai glycemic - kahi e hoʻomaka ai

ʻAi kaʻai hypoglycemic

ʻO kahi kīʻai e pili ana i ka glycemic index o nā meaʻai he mea kūpono no nā mea nui ka nui. ʻO ka hiʻona nui o nā meaʻai.

1. ʻO ka ha okoa ke kū ʻana o ke kō koko koko, no ka mea ʻo ia ke kumu nui o ka pōloli ʻole ma muli o ke ʻano e hoʻomaka ai ke kino e mālama i ka kiko o ka ʻōpū a me ka ʻōpū a me nā ʻāʻī i loaʻa mai nā waihona momona māmā a ʻoukou e ʻai ai.
2. Ke hoʻololi nei i nā kaila māmā me nā mea paʻakikī, no laila ʻaʻole e "huki" ka hapanui ma mua o ka maʻamau.
3. Ke hana nei i kahi papa hana, nā mea nui o nā mea paʻakikī e kālai ʻia - ua paʻa iki lākou a hoʻolōʻihi i ka saturate i ke kino no kekahi manawa lōʻihi.

Nā papa hana

I ka noʻonoʻo pono ʻana i ka mea ʻai i ka mākohu glycemic, pono oe e familiarize iā ʻoe iho me kona mau pae a pau.

1. Hoʻokomo ka mea mua i ka hoʻohana ʻana i nā meaʻai me kahi GI haʻahaʻa, ma muli o kēia e e komo ai ke puhi o ka momona. ʻO ka lōʻihi o ka pae mua e hiki mai 2 wiki - a hiki i kou koʻikoʻi ke hiki i ka pae i makemake ʻia.
2. I ka lilo ʻana o ka lua o ka papaʻai o ka meaʻai glycemic index, ʻae ʻia ia e ʻai i nā kīʻaha me kahi GI awelika - e kōkua kēia i ka hoʻohui ʻana i ka hopena. ʻO ka lōʻihi loa o 2 mau pule he lōʻihi.
3. Ke kolu o ke kolu e hele ana i waho o ka papa. Hoʻokumu ʻia ka meaʻai i nā meaʻai me ka GI haʻahaʻa a me ke kaulike, akā hiki iāʻoe ke hoʻonui liʻiliʻi i nā haʻahaʻa me nā GI kiʻekiʻe.

Menus Kekahi Pilikino liʻiliʻi

ʻO ka lanakila o ka meaʻai he koho nui i nā meaʻai me ka GI liʻiliʻi. I ka ʻike ʻana i ka papaʻaina, hiki iā ʻoe ke kuke pono iā ʻoe iho i nā kīʻaha like ʻole, ka hoʻohui ʻana i nā mea ʻea.

E hoʻomanaʻo o kekahi o nā loina nui o ka hoʻohui ʻana i ka meaʻai meaʻai ʻo ka maʻaila pono e hōʻoluʻolu, ʻahaʻaina hapalua e like me ke kiʻekiʻe o nā kaloli, a me ka ʻaina ʻaina. ʻO kahi papa kuhikuhi me kahi kuhikuhi glycemic haʻahaʻa no kahi lā e nānā like i kēia mea:

• ʻaina kakahiaka - ka oatmeal me nā hua maloʻo a i ʻole nā ​​ʻalemona, ka wai huaʻai (ʻoluʻolu maikaʻi ʻona) a i ʻole ka waiū me ka momona o 0%.
• ʻaina awakea - ka kīʻaha mua o nā lau ʻai, hiki iā ʻoe ke hoʻohui i ka cereals, no ka laʻana, ka bale. ʻO kahi pīpī o ka palaoa rula mai ka palaoa wīmī, mau pākaha no ka ʻono ʻana,
• ʻAi ke awakea a me nā ʻikeke - ʻūlea, ʻōmaʻomaʻo a i ʻole kefir, ka wai me ka ʻole o ka aila.
• ʻaina ʻaina - līlī ʻia i ʻokiʻoki, kahi ʻāpana liʻiliʻi e hoʻemi ʻia i ka momona keʻokeʻo. ʻO kahi koho ʻē aʻe he kīʻaha haʻahaʻa o ka waiū haʻahaʻa a me kahi pāʻala lāʻau i kāpaʻa ʻia me ka ʻaila ʻoliva.

Nā Kaʻaʻai Kūʻai Kūʻai haʻahaʻa

Hiki i nā mīkini i loaʻa i nā huahana me kahi huaʻilihune glycemic haʻahaʻa, hoʻokahi i loko o ka ʻōpū, ʻaʻole i hoʻonāukiuki i ka hoʻonui nui o ka kō. ʻO ke ʻano o kēia ma hope o ka lawe ʻana i ka ʻai ʻana, e hoʻomehana ʻia kou kino no ka manawa lōʻihi a ʻaʻole ʻoe e makemake i nā mea ʻai ma waena o ka ʻaina. E nānā i kekahi mau laʻa no ka ʻai hypoglycemic - me lākou hiki iā ʻoe ke hoʻokō i ka hopena i makemake ʻia ma ka pohō kaumaha.

• ʻO ka wā kuke: 50 mau minuke.
• Nā Mahu Kū Kūʻai: 3 Persons.
• Kālā calorie: 55 kcal.
• Kumuhana: no ka ʻaina awakea.
• Mea ʻai: Lūkia.
• Ka pilikia o ka hoʻomākaukau: maʻalahi.

Hoʻokomo ʻaala Kāpiko me ka hoʻohui o ka fillet a i ʻole ka palaloli i ka iwi ʻole kekahi o nā kīʻaha puʻuwai a maikaʻi loa e hoʻolaʻa ʻia i kēlā me kēia ʻano o ka pāʻai hypoglycemic. ʻO ka papa inoa o nā meaola no nā mea mua e noi ʻia e hoʻohana hou ʻia, akā ma hope o ka mālama wela ʻana i kā lākou GI ʻaʻole loa e ʻoi aku i ka hāʻawi ʻia i ka papa mua.

• kamato - 1 pc.,
• kaila ʻulaʻula ʻulaʻula - 1 pc.,
• uala - 2 pcs.,
• aniani - 1 pc.,
• kāpeti - 0.25 mau poʻo,
• kāloti - 1 pc.,
• ʻai momona - 300 g,
• lau ʻai, mea ʻala, paʻakai, nā mea kanu - i ka hoʻāʻo.

1. Kohuʻo i ka ʻai ma ka waiho ʻana i kahi ʻāpana ma ka wai anuanu.
2. E ʻoki i ka ʻōmato, kāloti, ka pepa a me nā aniani, ke kō i ka liʻiliʻi, e ninini i kahi aila ʻaila liʻiliʻi i loko o ka pā.
3. Kāho kāpili.
4. Hana i nā ʻaka, e hana i nā cubes.
5. E hoʻohui i ka kāpeti i ka pauʻa i hoʻomākaukau ʻia, ma hope o 10 mau minuke. hoʻohui i nā ʻuala. Ma hope o ka hoʻolapalapa ʻana i nā mea kanu no 10 mau minuke, hoʻouna i nā koena ʻai.
6. E waiho i ka aū kalo i ke ahi no 10 mau minuke, a laila e hoʻohui i ka panikena a me ka paʻakai. Hoʻopau i ke ahi ma hope o ka minuke.

Kālei kāpili

• ʻO ka wā kuke: 35 mau minuke.
• Nā Moku Kū Kūʻai: 5 Persons.
• Nā kīʻaha calorie: 40 kcal.
• Kumuhana: no ka ʻaina awakea.
• Mea ʻai: Lūkia.
• Ka pilikia o ka hoʻomākaukau: maʻalahi.

Mālama ka ʻaihue glycemic index i nā mea āpau e hoʻokō i nā hopena i makemake ʻia no ka nalowale ʻana i ka paona, no ka mea, hiki ke hoʻomākaukau ʻia nā kīʻaha ma nā ʻano like ʻole: ʻūmi, ʻaihoa a kīleʻa paha. E hoʻāʻo e hana i ka kāpeti, kahi mea kanu ma ka papa inoa o ka GI haʻahaʻa. Hoʻopili ʻia nā kāpeti me ka meaʻai i ka ʻaʻa ʻole e hoʻohui i ka aila. Ma ke kū aʻe, hiki iā ʻoe ke hoʻohana i nā lau ʻaiā ʻai a ʻona paha.

Kālei kāpili

• aniani - 1 pc.,
• huila - 1 pc.,
• kāpeti - 1 kg
• aiʻa - 2 tbsp.,
• kamato maloʻo - 2 tbsp. l., taai a.
• lau lau, hua pepa, paʻakai - hoʻāʻo.

1. Kāwili liʻiliʻi i ka ʻōpala, waiho i loko o kahi ʻōpala. E hoʻokomo i ka ʻekena, ʻeleʻele.
2. Kālepa ʻia ʻapala, kāwili ʻia me ka ʻōpala pepa.
3. I ka ʻōpala maloʻo e hoʻohui i ka sibiki piha, nā meaʻono.
4. Kāhea i nā min min. 10, uhi a hoʻokuʻu i ka papa ʻaina no kekahi manawa.

Hāloa Kaʻai me Avocado

• ʻO ka wā kuke: 50 mau minuke.
• Nā Moku Kū Kūʻai: 2 Persons.
• Kālā calorie: 65 kcal.
• Kahi: no ka ʻaina awakea.
• Mea ʻai: Lūkia.
• Ka pilikia o ka hoʻomākaukau: maʻalahi.

He nui ka poʻe e makemake ana i kaʻai hypoglycemic, no ka mea ma aneʻa hiki ke loaʻa i nā mea āpau, ke kumu nui ʻo ka kīʻaha ʻana o nā pā i nā huahana me kahi haʻahaʻa glycemic index a medium paha. E nānā ana i kēlā ʻano meaʻai, ʻaʻole ʻoe e pololi, a e hoʻopiha ʻia kāu papaʻai i kāu meaʻai punahele. Hoʻololi ka papa ʻaina meaʻai me kahi pā māmā a me nā meaʻono me ka moa, ka avocado a me nā kukama.

Hāloa Kaʻai me Avocado

• kukama - 2 pcs.,
• keokeo - 2 ʻōpō,
• soy - 6 tbsp. l., taai a.
• nā ʻele sesame, nā ʻala ʻona e hoʻāʻo.
• hua - 3 puʻukū.,
• alpino - 1 pc.,
• puaa - 1 pili.
• umauma moa - 1 pc.

1. Hoʻokomo ʻia ka umauma moa, e ʻoki i loko o nā ana.
2. Kuhi i nā hua, ʻoki ʻia i loko o cubes.
3. Kālepa i nā kukama i loko o nā ʻāpana maloʻo.
4. E kāwili i nā avocados i loko o nā liʻiliʻi liʻiliʻi.
5. E kāwili i nā mea i hoʻomākaukau ʻia i loko o kahi kīʻaha.
6. E hoʻomākaukau i ka lole ʻaina: hoʻohui i ka mustard me ka soy, ʻala ʻia ʻo ka ʻalika a me nā hulu o ka ʻala. E ninini i ke kāwili i loko o ka meaʻai, kāpīpī i nā mea āpau me nā hua sesame.

ʻO nā mea hoʻohanu a me nā Cons Diet

ʻO ka papaʻai ma ke aniani glycemic me kona mau ʻano e hoʻohanohano nei i nā mea a pau e makemake ana e lilo i paona:

• ʻoiai ka papa mua o ka papaʻaina, ʻaʻole i haʻalele kahi pōloli, no ka mea he ʻokoʻa a ka papa ʻaina: ke kīleʻa ʻia ka papaʻai i nā loina o ka pono kūpono,
• hiki iā ʻoe ke noho ma luna o ka papaʻai no ka liʻiliʻi loa i kou ola a pau, no ka mea, e pōmaikaʻi ana i ke kino: no laila, hoʻōla ʻia ka metabolism, ʻoi aku ka maikaʻi o nā ʻōpū, ʻoi aku ka laulima o nā hana o loko.
• Hiki iā ʻoe ke kūkulu i kahi papa mai o nā huahanaʻai i ka wā o ka wā hāpai a me ka lactation, i nā poʻe e loaʻa nei i nā ʻano ʻano maʻi a i ʻole nā ​​maʻi koʻikoʻi.

Aia no nā hemahema, hoʻomaʻamaʻa ʻole kā lākou haʻahaʻa-glycemic no. Eia naʻe, ʻaʻole kuhi ʻia ka meaʻai e ka glycemic index no nā ʻōpio a me ka poʻe i loaʻa nā pilikia i loko o ka ʻano:

• hōʻea ka hopena,
• nā manaʻo noʻonoʻo
• maʻi mellitus maʻiʻi
• nāwaliwali nāwaliwali ma hope o ka hana ʻana a i ʻole maʻi lōʻihi.

ʻO nā hemahema pili pono ʻole o ka papaʻai ma ka glycemic index ka mea ia e ukali ʻia, e pono e hele mau i ka papa i hoʻopili ʻia e nā poʻe loea a he mea hiki ʻole ke hoʻokō wikiwiki nui me ke kaupaona ʻana. ʻOiai inā e hana i ka nui o ka hoʻoikaika ʻana, hiki iā ʻoe ke nalowale a hiki i 10 kg i ka malama, a ʻo ka hopena o ka hōʻemi ʻana o ka paona e hoʻopilikia nui ʻia e ka ʻaina o ka meaʻai a me ka nui o ka hana pilikino.