ʻO kahi hua glycemic index of fruit: papaʻa, ʻōleloʻike no nā maʻi maʻi maʻi

ʻO ke kūmole huahelu o ka huaʻai huawai

No kēlā mau kānaka e kiaʻi mau ana i ko lākou koko koko i ka nui, pono ia e ʻike i ke ʻano o ka glycemic index (GI) nā meaʻai a lākou e hoʻopau ai. ʻOi loa ka manawa i hoʻomaka ai ka manawa no nā hua kauwela hou (ʻoiai ʻaʻole pono kēia kumuhana e pili ana i kēia manawa wale nō o ka makahiki, no ka mea hiki i kēia manawa ke kūʻai ʻia nā huaʻai i loko o kahi hale kūʻai kūikawā). He aha ka paukū glycemic? A no ke aha e pono ai? He aha ke ʻano o ka hua kauwela? E pili ana i kēia ʻatikala.

Nā hana GI

ʻO kahi kuhikuhi glycemic kahi hōʻailonaʻikepili hōʻailona o ka hopena o nā meaʻai ma ka glucose koko (ma hope o ka ʻai ʻana). I loko o nā ʻaila maoli, he like ia me ka 100, a ma kēlā me kēia huahana o ke kai e hoʻohālikelike ʻia i ka hopena o ke kino o ke kanaka i ka hoʻohana o kēia huahana. ʻO ia, hoʻohālikelike ʻia ka GI o ka huahana me ke ʻano o ka glucose glucose, e like me ke ʻano o ka hoʻouka ʻana. He aha ke ʻano? A eia kahi:

• me kahi hōʻailona haʻahaʻa - e loli ka pae o ka glucose (hoʻonui)
• me kahi hōʻailona kiʻekiʻe - ke kō koko koko ma hope o kaʻai ʻana i ka huahana e ala wikiwiki.

Kahi papa inoa o nā hua momona loa

ʻO ka manawa mua loa, ua hoʻokomo ʻia kēia kuhikuhi kuhikuhi e ka mea loea Kānia Jenkins ma 1981. Ua hoʻāʻo ʻo ia ma kēia ʻano e hoʻokūkū i kahi meaʻai kūikawā no ka poʻe me ka maʻi maʻi maʻi. Aia a hiki i kēia manawa, hana ʻia kā lākou papaʻai i ka helu ʻana o ka ʻai o ka kalaiwa (ʻo ia hoʻi, ʻo nā hua āpau e loaʻa ai ka hilahila like nō ka hopena ma nā pae glucose).

ʻO GI, a i ʻole ka glycemic index, ua helu ʻia e like me kēia: ma hope o ka ʻai ʻana i ka huahana no nā hola ʻekolu, ua lawe ʻia nā hōʻike koko i kēlā me kēia ʻumikumamālima mau minuke, kahi i ʻike ʻia ai ka pae o ka glucose. Ma hope o kēlā, e like me ka papa i hoʻonohonoho ʻia, ua hoʻohālikelike ʻia nā hopena o ka hoʻokomo ʻana o ka glucose i ka hana maʻemaʻe. Ua pili pono ka pae ʻana o ke koko i ka hoʻokuʻu ʻana o ka insulin i ke kino kanaka. No laila, he mea koʻikoʻi loa no nā maʻi āpau āpau ke ʻike i ka kuhikuhi a glycemic o kēlā mau meaʻai a lākou e hoʻopau ai.

Hoʻokomo ka huaʻōlelo glycemic o kahi huahana i kekahi mau mea:

1. ʻAno o nā kalapika i loaʻa i ka huahana.
2. Ka nui o ka fiber.
3. Ke ʻano o ka mālama wela.
4. ʻO ka paukū o ka momona a me ka protein.

No nā poʻe maʻi maʻi e kiaʻi mau ana i kā lākou kiʻekiʻe o nā kō, nā meaʻai haʻahaʻa haʻahaʻa. ʻO ka hoʻolōʻihi i ka kaʻina o ka assimilation, ʻoi aku ka maʻalahi o ka kaohi i ka kaʻe o ka glucose.

Aia i ka mahelehele o ka pauku glycemic i loko o kekahi mau hui:

• haʻahaʻa - mai 10 a 40,
• waena - mai 40 a 70,
• kiʻekiʻe - mai 70 a 100.

Hoʻopili i ka ʻike o nā huahana hou i kēia mau ʻike. Akā inā ʻaʻole i loaʻa kēia ʻike, a laila hiki ke loaʻa ma nā papa hana i hoʻolālā ʻia no kēia mau kumu.

Nā huaʻai a me kā lākou glycemic index

E like me ka mea i ʻōlelo ai ma mua, i ka paeʻikepili o ka glycemic pili i ka nui o nā kumu. Hoʻopau kēia i nā huaʻai. No ka laʻana, he apricot hou ke loaʻa i kahi mākaʻikaʻi o 20, a me nā kēne - 91, aʻo ka maloʻo - 30. ʻO ka ʻoiaʻiʻo o nā hua hou i ʻōnaehana ʻia ma kekahi ala e hiki ke hoʻolōʻihi i ke kaʻina o ka absorption a hoʻolele paha. Eia kekahi, ʻo kēia ʻano huahana i loko o kāna mea i loaʻa ai ka nui o nā fiber, kahi e hiki ai i kahi hōʻemi i ka hana. Akā no nā maʻi lolo, ʻae ʻia nā huaʻai i ke ʻano kūpono.