Pono kekahi kanaka maʻamau e pili ana i 5 mau minuke o ka nui o ka mauʻu i kēlā me kēia lā no ka kilekino o ke kaupaona kino, ke ʻōlelo nei mākou e pili ana i ka nui o nā lilo o nā kalapika, ʻoi wikiwiki ka wikiwiki. Kūleʻa nā Nutritionists i ka hōʻemi ʻana i ka nui o nā mau momi a me nā kala māmā.

E makaʻala! ʻO nā meaʻai momona i nā haʻahaʻa kalepa, ʻaʻole naʻe, hiki ke hoʻohui iki.

Akā ʻo ka haʻalele loa i ia mau meaʻai a ʻai ʻole paha i ka mea liʻiliʻi ʻo ia hoʻi ʻaʻole i maʻalahi. Ke hōʻuluʻulu i kahi papa ʻai kūpono, pono ʻoe e helu i ka momona māmā.

Hiki ke hoʻonui ʻia ka meaʻai me ka nui o nā meaʻai olakino: ʻo nā ʻano hua like ʻole, decoction herbal, nā hana i hanaʻia mai nā lau ʻai a hua ʻai paha. Akā e ʻai ʻia nā meaʻai kūpono ma loko o nā nui kūpono.

ʻO nā mea nui e hoʻopili koke ʻia e ka ʻōpū a huli i nā ʻili momona i loko o ka hoʻopili ʻana i nā mea kanu, nā hua ʻai, nā huaʻai, he ʻano ke ʻano o ka monosaccharide. ʻOkoʻa ka hoʻokaʻawale o ka glucose i loko o lākou, akā i kēia manawa.

Nā Papa huahana Carbohydrate maʻalahi

ʻO nā hua a me nā huaʻai me ka glucose i kā lākou hui:

ʻO Fructose kahi mahele o nā ʻanoʻai like i loaʻa i nā lau, nā hua, nā hua a me ka meli maoli. Ma ka pakeneka, he like ke like me kēia:

Hiki ke loaʻa ka lactose i ka waiū (4.7%) a me nā huahana waiū: nā momona ʻona o nā momona momona (mai 2.6% a 3.1%), yogurt (3%), kefir o nā momona momona (mai 3.8% a 5.1%) a me nā momona momona momona (2.8% ) a me ka nāu ʻole (1.8%).

Loaʻa ka hapa liʻiliʻi o ka sukrose i nā huaʻai he nui (mai ka 0.4% a i 0.7%), a me kāna kākau moʻolelo, ʻoiaʻiʻo, aia ma ke kō - 99.5%. Hiki ke loaʻa i kahi pakeneka kiʻekiʻe o kēia sucrose i kekahi mau mea kanu lāʻau: kāloti (3,5%), plums (4.8%), beets (8.6%), melon (5.9%), peach (6.0%) a me mandarin (4.5%).

No ka weheweheʻana, hōʻike mākou i kahi papa ʻaina o nā huahana e loaʻa i nā pahū māmā a me ka paʻakikī.

Ka paʻapaʻa (māmā maʻalahi) hoʻoponopono helu pāʻālua

ʻO ka wikiwiki a maʻalahi paha - kēia nā mea kanu organik e momona i ka ʻono a hoʻokomo ʻia i hoʻokahi mau molekala monosaccharide hoʻokahi. Hoʻohana ka poʻe hoʻihoʻi i ka ʻaila ʻokoʻa e like me ke ʻano hou o ka ʻaiā wikiwiki.

Ua hoʻokaʻawale ʻia nā mau kālaiʻu maʻalahi i ʻelua mau pūʻulu:

• ʻO Monosaccharides (glucose, fructose, galactose),
• Disaccharides (sucrose, lactose, maltose).

He aha nā meaʻai e loaʻa ai nā pōkole?

ʻAʻohe huahana ma laila, ʻaʻohe kalo iki i ka hoʻoliʻina i kēia, koe wale nō ke kofe, i loko o ke kō, no ka laʻana, aia kekahi, loaʻa wale nō ma nā wahi liʻiliʻi loa (0.2 g no 100 g). Eia naʻe, hiki i nā lāʻau lapaʻau ke kapa ʻia me ka haʻahaʻa-carb. Hoʻopili kēia mau mea, no ka laʻana, arugula, lobish, asparagus, spinach a me ka broccoli.

No laila ʻoi a pono nā meaʻai a ʻaʻole hōʻino i ka helu, ʻōlelo ka poʻe nutrists e koho i nā kao kila paʻakikī e lūlū i ke kino a hāʻawi i kahi lako ikaika loa. Eia nō naʻe, ua ʻōlelo ʻia ko lākou ʻai ʻana mai ka liʻiliʻi ma hope o 17 mau hola. Inā haʻahaʻa nā pae o ka insulin i ke ahiahi, a laila hoʻāla ʻia ka somatotropin (aka i ka ulu ʻana o ka hormone), e mālama ana i kahi paena o ke kō i loko o ke koko a kōkua i hoʻopoina i ke kaumaha.

ʻAʻole kūpono ia e haʻalele iki i kekahi mau mea kalaka, pono lākou no ka lolo (e aʻo ʻia e nā ʻepekema ʻAmelika mai Tufts University e hōʻike ana ʻo ka poʻe nāna lākou i hana i nā hana ʻino ma mua o nā mea ʻē aʻe e hoʻomanaʻo i ka ʻike.

Ehia mau huamina e pono ai ʻoe? Hiki ke loaʻa ka pane i kēia nīnau ma ka hāʻawi ʻana i ka hōʻike i kapa ʻia me ka cracker!

Ke kalapu ʻana i nā meaʻai: nā mea maʻalahi a paʻakikī

ʻO nā kāʻeiwa e kū pono ana i nā huahana o ke ʻano kahi kūʻokoʻa kekahi. ʻO kekahi mau meaʻai i ka wikiwiki a maʻalahi i ka hoʻokaʻawale ʻana i nā ʻaina māmā, aia kekahi i nā haʻalulu pōkole, a ʻo kekahi ʻē aʻe ke hui pū me nā ʻano like ʻole. Hoʻopili koke kekahi o lākou a hāʻawi i ko lākou ikaika i ke kino (nā kalaka māmā), aʻo nā mea'ē aʻe he nui ka luhi (nā ʻeleʻele paʻakikī).

I ka manawa like, ʻo ka hoʻohana maʻamau ʻana i nā huahana e loaʻa i ka nui o nā mau kākeleka māmā e alakaʻi i kahi maʻi metabolible - ʻoiai, ʻoi aku ka nui o nā kākeleka wikiwiki i ka meaʻai e alakaʻi ai i ka paona (ʻoi aku hoʻi i loko o ka ʻōpū a me nā ʻūhā), ka hoʻomohala ʻana o ka pale ʻana i ka insulin (ka hana mua i ala ala i ka maʻi diabetes) a me nā momona.

He aha nā huapalapala maʻalahi: papa inoa (papaʻaina) naʻu ma nā huahana

I ka mea o ka meaʻai ke kūpaʻa a hoʻopau i kona hoʻomākaukau ʻana, pono ia e ʻike e pili ana i nā mea i hoʻopau ʻia me nā meaʻai. Noho ka paʻaleʻaleʻa maʻalahi a paʻakikī i kahi koʻikoʻi i kaʻai o kēlā me kēia kanaka. Eia naʻe, pono ʻoe e ʻike e pili ana i nā mea i loko o ka ʻili, akā e hoʻomaopopo pū i kā lākou kumu o ka hana.

ʻO ke ʻano o ka "wikiwiki a maʻalahi hoʻi" ka mea i kaulana i kēia lā. ʻO kā kā lākou hui e kau i ke kō, ka fructose a me ka glucose. Ma ke kānāwai, hāʻawi kā lākou hoʻohana i ka hoʻohui o nā paona ʻē aʻe.

ʻO ka hana nui o ka glucose ka hoʻonā o ka metabolism kūlohelohe o ke kinipōpō i loko o ke kino. Mahalo i kēia mea, hiki i ka lolo ke hana holoʻokoʻa, me ka loaʻa ʻana o ka ikehu kupono. Eʻai i nā haʻalulu maʻalahi a paʻakikī, inā pono i ka glucose, pono e ma loko o kahi liʻiliʻi.

ʻO nā huahana kūlohelohe e loaʻa ai ka glucose.

ʻO Fructose kahi ʻano puna gula like ʻole. ʻO kahi keʻokeʻo kēia kahi hoʻokipa maʻamau ma ka papa o kahi kanaka me ka maʻi maʻi. Eia naʻe, nā kalapona maʻalahi i loaʻa i loko o ka fructose e hoʻonui i ka hoʻoila o ke kō i loko o ke kō, akā ma ka mea liʻiliʻi.

He ʻono momona ka hua. Ke manaʻoʻiʻo ʻia nei ka hoʻokomo ʻia ʻana o kēia mea hoʻolauleʻa i ka papa kuhikuhi i kēlā me kēia lā i hiki iā ʻoe ke hōʻemi i ka mākaukau holoʻokoʻa o nā mea pono ʻole (hue aora ʻole) i ka meaʻai.

ʻOi aku ka makemake o kēia mea momona ma mua o ka meli maʻalahi. Ke manaʻoʻiʻo ia me ka hoʻopili ʻana i ka fructose i loko o ka papaʻai, hiki ke loaʻa kahi hōʻemi i nā hoʻoneʻe kino i loko o ka meaʻai.

ʻAʻohe mea momona i kēia manamana. Ma hope o ke komo ʻana i ke kino o ke kanaka, ua hāloi ka sucrose i loko o ka ʻōpū, a ua hoʻouna ʻia nā hua hopena i ka hoʻokumu ʻia ʻana o ke kiko adipose.

ʻO ka hoʻohālikelike ʻana o nā kapo māmā i ka nui o ke kō, akā ʻo ka mea maoli he nui nā huahana e loaʻa ana i nā mea kikoʻīhaʻa ʻole. ʻAʻole mau maikaʻi ʻole o kēlā mau meaʻai, akā, he gula.

ʻO nā huahana e loaʻa ai ka Sugar me ka confectionery, nā ʻuʻulu maloʻo, me ka hola, ka meli, nā mea inu a me nā mea hou aku. ʻO nā huaʻai a me nā mea ʻai i loaʻa i ka sucrose ka melon, beets, plums, tangerines, kāloti a me nā peaches.

He aha ka ʻeha i kahi kiʻi ʻilihune?

ʻO ka ʻenemi hewa ʻole o kahi kiʻi nani, he kīʻaha, i ka hoʻomākaukau ʻana o ka honi gula hoʻohana ʻia. ʻO nā keke like, nā sweets a me nā pastry i manaʻo ʻia he meaʻai ia.

Ua pili pono nā mea kanu i nā meaʻai no ka mea pili i nā huaʻala i loko o ia ʻano: e komo ana i loko o ka ʻōpū, kahi i wāwahi ai lākou i nā mea pilikino.

Nui! Hoʻomoʻa koke ka Sugar i ke koko, e hoʻolilo i kahi ākea o ka insulin!

ʻO ka mahele nui o nā mea hoʻonaninani āpau - ke kō - ua hāʻawi i ka hōʻemi o ka momona. A ka manaʻo o ka pōloli, ma hope o ka ʻai ʻana i ka meaʻai momona, e hoʻomanaʻo ana iā ia iho i ka manawa pōkole loa.

He aha nā momona māmā?

ʻO ka maule ka wikiwiki (a maʻalahi paha) he mau kapili ʻole e like me ka hapa liʻiliʻi o nā mea hana (he hoʻokahi a he ʻelua wale nō ka molekule, ʻaʻole ka haneli, e like me nā kākena paʻakikī) a paʻai ʻia e ke kino me ka wikiwiki. I ka nui o kēia mau ʻōlelo, ua hoʻolaʻa ʻia kēia mau kālena maʻalahi i ka wai ʻono a maʻalahi koke ke hoʻopaʻa ʻia i ka wai.

ʻAʻole e like me nā kākūkū paʻakikī (starch a i ʻole fiber) pono iki, pono wale nō nā kīmika wikiwiki i mau minuke e hoʻoili ʻia i loko o ke kō koko koko, hāʻawi i kahi nui o ka ikehu a hoʻonāukiuki i ka pae o ka insulin - ʻo ia ka manaʻo o lākou he kiʻekiʻe glycemic index. Inā ʻaʻole hoʻohana koke ʻia kēia ikehu, e lilo ka mea nui i nā momona momona.

He aha ka momona wikiwiki?

ʻO nā hiʻohiʻona maʻamau o nā kalama māmā he gula i loko o kona mau kiko āpau (e helu ana mai ka papaʻaina i hoʻōla ʻia a me ka kōpaʻa niu ma ka pāʻai, chocolate, meli a me nā hua momona), a me ka nui o nā huahana palaoa keʻokeʻo (ʻoi aku ka palaoa, pasta, a me ka pōʻai momona). I ka mea maoli, ʻo nā sweets he 70-80% wikiwiki i nā kapoʻi wikiwiki.

He mea nui ia e hoʻomaopopo i ka hili o ke kō i loko o kāna puka mama i kēia manawa aku. I mea e loaʻa ai i ke kino o ko mākou kupuna kūpuna ka nui o ke kō e like me ka nui o nā kōmola, pono ia eʻai i kekahi mau mika o kahi mea i kapa ʻia ʻo "sugarcane". ʻO ka meli, kahi kumu hou o nā huina o ka ʻai kākē, ua noʻonoʻo mau ʻia he mālama, loaʻa wale nō i nā hihia koʻikoʻi.

ʻAkowaʻaleʻa maʻalahi: ʻ Tablepiha huahana

Hoʻomaopopo pū kekahi pū me ka wai ʻona (ʻoi ʻia hou ka lihilihi) he kumu ia o ka nui o ka mau ka puupaʻa, e like me ka ʻona kala. ʻO kahi aniani o kahi waiʻaʻai i aneane me ke kō e like me ka cola maʻamau. ʻO ka heleʻana o ka huaora C a me kahi liʻiliʻi o ka meaʻai (a i nā mea momona) kahi i hiki ʻole ke hōʻemi i ka pōʻino o ka kōa kūlohelohe i loaʻa i nā hua momona.

Hoʻohui ʻia, nā ʻuala maʻamau, ma ke ʻano hoʻohālikelike ʻia me ka hua momona me ka nui o ka momona (he starch, ʻaʻole glucose) e pono hoʻi ma lalo o ka mālama kūikawā o ka poʻe e makemake e lilo i ka momona - he mau glycemic index he koʻikoʻi nā kūmole. ʻO ka momona ((uala momona), kahi kokoke i ka paukō a me ka ʻōkoti, hiki iā ia ke lilo i kahi mea nona.

No ke aha e pōʻino ai ka mūke?

Hoʻopili wale i kekahi mau minuke, hoʻonui nui ka nui o ka hoʻoliʻiliʻi i ke kō o ke koko. No ka hoʻohana pono ʻana i kēia kōpī, hoʻoneʻe ke kino i ka insulin hormone, e koi iā lākou e hoʻohana i kēia mau kalori no nā pono o kēia manawa (ma ka ʻano kino a me nā kaʻina hoʻokaumaha kūloko), a e hoʻouna ana iā lākou i nā depots momona.

ʻO kahi hōʻeuʻeu koʻikoʻi i ke kō koko a me kona hoʻohaʻahaʻa ʻana e hoʻonāukiuki i ka hoʻoluhi o nā nāwaliwali a me nā māhā, ʻike ʻia e ka poʻe he nui ka pōloli. ʻO kēia hiʻohiʻona kūikawā e hoʻonāukiuki i ka ʻai ʻana i kekahi mea momona e hoʻonui i ke kō koko, e alakaʻi ana i ka overeating a me nā hiʻona. ʻO ia ke kumu o ka hōʻalo momona, ʻoiai, he addictive.

He aha nā mea kū pōkole wikiwiki?

ʻO ka hōʻeha koʻikoʻi e ka hoʻohana pinepine ʻia ʻana o ka nui o nā kīpē me ka nui o ka pae kino e hana ai i ka hōʻemi kino ʻana i nā ʻāpana o ka hānai glucose. ʻO ke kino e like me ka mea e "hoʻomaopopo" i ke kō i loko o ke koko a hiki ʻole ke hoʻohana pono. Ke piʻi nei ke kiʻekiʻe o ka glucose koko, e hoʻoweliweli ana i ka lolo a me ka metabolism.

Ua kapa ʻia kēia maʻi ʻo "type 2 diabetes mellitus" a kūkulu i ka hapanui ma muli o ka hanana maʻalahi a me ka hōʻino ʻana, me ka momona, nā waiwai me nā momona maikaʻi. Pākuʻi ʻia ka huaʻelima i ka momona, palupalu a me ka palupalu o ka naʻau, ka pohō kaumaha, a me ka waha maloʻo mau loa.

ʻO nā kāmela wikiwiki ma mua o ka hoʻomaʻamaʻa

ʻOiai ke kūpono o ka hapanui o ka pōkoleka wikiwiki i ka hana maʻamau o ke kino, hiki iā lākou ke kōkua no nā mea pāʻani. Ke hoʻopau ʻana i kahi 20-30 g o nā kalapika maʻalahi 20-25 mau minuke ma mua o ka hoʻomaʻemaʻe ikaika, hoʻonui i ka hana holoʻokoʻa, e kōkua ana i ka hana pono o ke aʻo ʻana. I ka ʻoiaʻiʻo, lilo ka pālolo wikiwiki i ka ʻaihue.

Ma kēlā me kēia, kahi o ka hoʻohana ʻana i nā kālaiʻu māmā ma mua o kahi e hana ai no ka hoʻohaʻahaʻa ʻana me ke oki loa e hoʻōki i nā ʻōnaehana o ka momona o ka momona. ʻO ka mea pōʻino, nā mea inu haʻuki e like me Powerade a me Gatorade (hana ʻia e Coca-Cola a me PepsiCo) loaʻa ka waiwai nui o ka kōpī a ʻaʻole i koi ikaika ʻia no ka poʻe e makemake e hōʻemi i ka paona me ka cardio.

ʻO nā huahana e hiki ai i ka momona (me ka maʻalahi) nā mea laʻa a pau i ke kō a me ka meli, a me ka waiū ʻai, nā pōpoki, nā hua momona a me nā mea kanu a me nā ʻano wai ʻono (e hoʻomaka ana mai ka momona momona, e hoʻopau me ka "isine" isotonic). ʻO nā hiʻohiʻona o nā kalapika paʻakikī, nā huaʻai, nā pōni a me nā mania, nā lau nahele a me nā ʻano pasta.

He paʻakikī a maʻalahi hoʻi nā kalarakona: papa inoa huahana, papaʻaina.

A hauʻoli kahi poʻe a pau! ʻO kēia ʻatikala a wau e kākau nei e pili ana i nā mea kalai: maʻalahi a paʻakikī hoʻi, pehea e ʻokoʻa kekahi i kekahi, pehea lākou e makemake ai.

ʻO nā kalapu ka waiwai nui ke kumu o ko mākou kino. No ka laʻana, lawe ka ʻona i ka ikehu mai wale mai no nā palaka. Akā i ka honua o kēia manawa aia kahi pilikia: he nui nā paʻakai i kā mākou papaʻai. I ʻole e hiki i ke kino ke hoʻohuli iā lākou a pau i ka ikaika. ʻAʻole lawe ʻia nā huapalapala maikaʻi loa, e like me mākou e makemake ai, akā mālama ʻia i ke ʻano o nā momona. I kēia mau lā, e hoʻomau mau nei ka nui o nā mea momona o nā mea hana, a pili kēia i nā strata kūloko a me nā makahiki a pau. E hoʻolohe i nā haumāna hou. Kokoke he hapaha o lākou i loaʻa nā pilikia me ke kaumaha nui. A ʻo ke kumu nui no kēia hanana ka nui o nā pika i ka papaʻai. ʻOi aku ka nui, ʻoiaʻiʻo, o nā kaola māmā māmā ...

ʻO nā kalona māmā he monosaccharides, maʻalahi i ka hoʻonohonoho, maʻalahi a me ka maʻalahi. Ke ʻai ʻoe i ka meaʻai i loaʻa ka nui o nā palaka māmā, ua nui ke kō (kaʻu) i loko o ke kahe koko. Nui no ka manawa hoʻokahi ... ʻO ka insulin, kahi hormone pancreatic, e hoʻoponopono ana i ka nui o ke kō i loko o ke koko. Hōʻalo koke aku ʻo ia i ka nui o ka glucose ka mea ʻaʻole ka manawa e hōʻeha i ka olakino. A ua hoʻonaninani ʻia ka ʻoliʻoli āpau i loko o nā hōʻaiʻona momona, kahi hiki ke pau ʻole. ʻO 2,000 kcal wale nō hiki ke mālama i ka glycogen ma loko o ke ake. Hoʻopau maoli ʻia ʻo Glycogen i nā hihia o ka pōloli.

Maikaʻi wale ka mea kalaiʻale i ka wā e ʻai ʻia ma mua o ke aʻo ʻana no ka kaupaona ʻana. A laila e hoʻopau ʻia ka ikaika nui.

ʻO nā kalaiʻu paʻakikī ke polysaccharides. ʻO nā mea paʻakikī a me nā hoʻohui wai wai. Hoʻohālikelike lākou iā lākou, ʻaʻole i komo ka honi i ke kahe koko i ka manawa hoʻokahi, akā me ka liʻiliʻi, ma nā wahi liʻiliʻi.
Hāʻawi kēia i ka mālama i ka ʻehaʻeha no ka lōʻihi, ke pale i ka hū i ka kō a me ka hoʻokuʻu ʻana o ka insulin. E loaʻa ke kino i ka pono pono no ka manawa lōʻihi, ʻaʻole hoʻi i ka manawa hoʻokahi, e like me ka hoʻopau ʻana i nā hāleʻaleʻa maʻalahi.

No ke olakino, pono ʻoe e hāʻawi i ka makemake i nā pākeke paʻakikī.

I ka ʻai ʻana o ka ʻaina kakahiaka, no ka laʻana, me nā kalapona maʻalahi (kaʻaila me ka bun, pāhuʻu koke), nui ka nui o ke kōʻai koko. Hoʻomaka koke ka pancreas e hana i ka insulin i mea e hoʻomaʻamaʻa i kēia glucose. ʻO ka hoʻopale nui o ka pōʻino e hoʻopōʻino i ke olakino vascular. ʻO ka poʻe me ka kō koena nui ua predisposed i ka lolo, hōʻeha naʻau, atherosclerosis, maʻi o ka pēpē, makapō, a me ke kaumaha. Hoʻopau wikiwiki ʻo Insulin i ka nui o ka kō, ma kahi o kāna e hoʻomaka ai ka pōloli, nele mākou i ka ikaika. A hele hou mākou no ka sima (kaila, nā kuki, nā pastries). No laila mākou i loko o kahi pōʻaiapili maikaʻi. Maʻalo i nā kīkū māmā, ʻoiai ʻo ke ala wikiwiki loa ka loaʻa ʻana o ka ikehu, ʻaʻole naʻe no ka lōʻihi.

E uhaʻi i kēia pōʻaiʻu wīwī, pono ʻoe e hoʻomaka me kāu lā, eʻai i ka pāʻina kakahiaka. Aia kahi ʻokoʻa kahi ma kēia kumuhana, heluhelu ma ʻaneʻi. No kekahi, no nā kīmona pono ʻoe e koho i nā meaʻai i loko o nā koina molowa ʻole i hope o hoʻokahi hola mai holo ʻole ʻoe i kekahi meaʻai ʻapihi.

Eia kekahi, pono e aʻo ʻia nā keiki e ʻai kūpono mai ka wā kamaliʻi, e haʻi iā lākou e pili ana i nā waiwai o nā huahana. I kēia manawa i kēlā me kēia lā i ka 200 mau keiki e maʻi me ka ʻōmaʻomaʻo type 2! A ʻo kēia, e pono hoʻi e hoʻomaopopo ʻia, he ʻano kahiko. Ma mua, ua hala nā kānaka ma hope o 50 mau makahiki i kēia maʻi maʻi, no ka mea ma mua o ka nui ʻole o nā mea kino e hōʻeha nei i ke kō. I kēia manawa ke hoʻopau nei i ka nui o kēia mau kalaiwa wikiwiki a hele liʻiliʻi iki, ʻaʻole mākou e hoʻohana i ka ikaika a mākou eʻai ai, no laila nā pilikia.

Pono ka mea pākahi e ʻai mai ka 150 a 400 kalona i kēlā me kēia lā. kalapu. Kūpono i ka nui o ka ikehu ka ikehu. I kēia helu, pono ʻo 80% i nā kākoki polū.

ʻO ka huahelu glycemic, a pehea e wehewehe ai i ka maʻalahi mai nā mea laʻa paʻakikī.

Hoʻopili ke ʻano o nā meaʻai like ʻole i ke kiʻekiʻe o ke kō koko i nā kiʻekiʻe ʻokoʻa. Fiber - kahi kālaiʻu paʻakikī - kōkua i ka hoʻohiolo ʻana i ke kō. No ka laʻana, aia nā hua i ka fructose - kahi kalapoka maʻalahi, akā loaʻa pū nō ia ka momona - kahi kālaiʻu paʻakikī kahi paʻa i ka fructose e koke wikiwiki ʻia.

No laila hiki i nā poʻe ke ʻike i nā meaʻai e hoʻoheʻe ai i ke kō koko koko a ʻaʻole pono, ua hele mai lākou me ka manaʻo o ka glycemic index (GI). ʻO ke kumu ke kūmole - he GI ia o 100. ʻO GI haʻahaʻa - a hiki i ka 40, mai 41 a 69 - nā mea waena, 70 a ma luna - kiʻekiʻe. Pono e hāʻawi ʻia ka makemake i nā meaʻai me ka GI haʻahaʻa, haʻahaʻa a me nā meaʻai i ke ʻano, a inā hiki, e hōʻole i nā meaʻai me ka GI kiʻekiʻe.

ʻO nā meaʻai me ka GI haʻahaʻa ʻaʻole e hoʻonui i ka kōhi koko, hiki iā lākou ke ʻai ʻia e like me kou makemake. ʻO nā meaʻai GI kiʻekiʻe, no kēlā, e hoʻonui nui i ka kō.

Loaʻa nā pono a me nā hōʻeha o nā kalapona: kahi papa inoa o nā meaʻai kiʻekiʻe a haʻahaʻa

ʻO ka kapapu he wahi ʻokoʻa i loko o ka pono o ke kanaka. ʻO ka mea momona i loko iā lākou e hāʻawi wale ʻia i ke kino me ka ikehu, akā he mea koʻikoʻi nō ia i nā nui o nā hanana kūloko. ʻO ka pinepine, ʻo ka poʻe e ʻimi nei e hoʻoluhi i ka momona, e lawe i ka hoʻoholo hewa e kāpae i nā meaʻai o ka pale mai kā lākou papaʻai. ʻAʻole ʻike lākou i ka pōʻino a lākou i hana ai i ke kino ma o ia mau hana.

ʻO ka make no nā meaʻai like ʻole i alakaʻi ai i nā maʻi o ka nui a me nā pancreas i nā poʻe he nui. Eia kekahi, ma ke kāpae piha ʻana i nā huahana kalapona mai ka papa ʻaina, hiki iā ʻoe ke hōʻino loa i ka metabolism i loko o ke kino e hoʻi hou ʻoe i ka pale kaulike ma lalo o ka mālama ʻana o kekahi kauka i kahi lōʻihi.

Akā pehea e pili ana i ka naʻauao maʻamau e lilo ana ka lolo i ka meaʻai i ke ala? I ka ʻoiaʻiʻo, ʻaʻole paʻakikī nā mea āpau! Pono ka mea ʻai kula maikaʻi e hoʻomaopopo iā ʻoe e hoʻokaʻawale i waena o nā hāmeʻe maikaʻi a maikaʻi paha, a me nā haʻalulu kino, he calorie kālai ʻole a lawe ʻole i nā mea maikaʻi no ke kino.

• ʻO nā kalekona maʻalahi (monosaccharides) ka mea hope loa.
• ʻO nā kalapu o ka wai pākuʻi o ka paʻakikī paʻakikī (disaccharides) a me ka paʻakikī (polysaccharides) i loaʻa i nā meaʻai olakino.

No ka hōʻoluʻolu, he mea maʻamau e hoʻoholo i ke kiʻekiʻe o ka "pono" o kahi huahana e hāhai i ka puʻupuʻu e ka pae o ka index glycemic. ʻO ka haʻahaʻa o ka hōʻike, ʻoi aku ka makemake o kēia meaʻai no kēlā poʻe e mālama i ko lākou olakino a mālama i ko lākou helehelena. ʻOi aku ka kiʻekiʻe glycemic index, ʻoi aku ka nui o nā kālai liʻiliʻi e maʻalahi i ka huahana. No laila, ʻoi aku ka maikaʻi o ka ʻai wale ʻana i ka meaʻai ma ke ʻano he mea liʻiliʻi a i ʻole e hōʻole iki ia.

ʻO nā huahana e hoʻopili i nā hāmeʻa paʻakikī i hoʻokaʻawale ʻia i ka wā o ka hoʻomoʻi ʻana, mālama i ka pae o ke kōpaʻa i loko o ke koko, e pale ana i kona mau ʻōhua make. Hāʻawi lākou i ke kino i ka nui o ka ikehu i pono no kekahi mau manawa.

Hoʻopau koke ʻia nā mea momona māmā me ka hoʻohaʻahaʻa ʻia, a piʻi like ka nui o ke kō koko koko. Ma kahi hiki ʻole ke hoʻolimalima koke i ka nui o ka ikehu, hoʻololi ke kino i ka glucose i ka momona, a ʻo ka hōʻiliʻili o ka nui o ke kaupaona e hoʻomaka koke i ka loaʻa.

He aha nā meaʻai ʻaiā? Inā ʻoe e hoʻomaka i ka helu ʻana iā lākou a pau, a laila e huli ka papa inoa i kahi lōʻihi loa. Ma ka hōʻuluʻulu ʻana, hiki iā ʻoe ke hoʻomanaʻo maʻalahi i ka wā i loaʻa nā mea laʻala i ka nui i ka waiʻai, i nā mea i hoʻomoʻa ʻia mai ka palaoa, i nā ʻuala a me nā ʻuala, i nā huaʻai a me nā hua. I nā huahana pākuʻi ʻia i hoʻopaʻa ʻia lākou ma ke ʻano o ka lactose (ʻoi waiu). Akā e hoʻomanaʻo ʻia ʻo ia ka nui o nā ʻano holoholona i loaʻa ka kolamu, a kanalua ka maikaʻi o ko lākou ola. No kēia kumu, makemake nā mea kanu i kahi ola olakino a me ka meaʻai e hana i kā lākou papa waihona mai ka meaʻai kanu.

Pono e hōʻike ʻia ua kokoke like me nā meaʻai a pau i nā haʻalowa. ʻOkoʻa nā huahana i ka nui o kēia mau mea a me nā ʻāpana ʻē aʻe i kā lākou hoʻonohonoho, a me ke glycemic index. Aia kekahi heluna i kā ka lau ʻala!

I ka manawa e noʻonoʻo mau ai ke ʻano maopopo o nā mea e kū pono ana ma ka papa, nui nā papa e hana i kahi papa o kēlā mau huahana a lākou e hana ai ke hoʻopau. I ka manawa like, ua ʻike ʻia ka nui o nā huapalapala i kēlā me kēia 100 g, no ka laʻana, kāu palapala palaoa punahele a i nā porridge kūlima olakino, ka meli maoli a i nā hua hou paha. Ke hoʻohana nei i kēia papaʻaina, hiki iā ʻoe ke hoʻomaha i ka nui o nā mea e komo ai i ke kino, i hāʻawi ʻia i kēia:

• e hoʻemi i ka paona, pono e kaupalena ʻoe iā ʻoe iho i 60 g nā meaʻai o ka karoli i ka lā hoʻokahi,
• i ka wa maʻamau ka nui o ka paona, a laila 200 mau huahana me nā hāmeʻemu e hiki ai iā ʻoe ke noho ma kahi ʻano maikaʻi, inā ʻaʻole e hoʻolele i ka momona momona,
• ka ʻai ʻana i nā meaʻai me nā haʻaleka ma mua o 300 g i kēlā me kēia lā, hiki iā ʻoe ke nānā i ka hoʻonui lohi ʻana i ke kaupaona ʻana.

Mea nui: he pā o ka oatmeal waiwai i nā mea momona kalaiwa hiki iā ia ke hāʻawi i ke ʻano piha o nā hola he nui, e hoʻolako ana i ke kino me ka ikaika.

I ka manawa like, e hoʻomoʻi ka pulu hānai mai ka palaoa keʻokeʻo i ka pōloli no ka hapa o ka hapalua hola, akā hoʻomaikaʻi i ka index glycemic kiʻekiʻe (nā powa momona) maʻalahi e noho maikaʻi a ʻoluʻolu hoʻi i ka ʻāʻī a i nā hips paha ma ke ʻano o nā waihona momona.

ʻO ka hapa haʻahaʻa o nā kalapona (mai 2 a 10 g no 100 g) ka mea i loaʻa i nā meaʻai, e like me:

• aniani, nā ʻemanaka uliuli, nā leeks, ka ʻāpana ʻulaʻula,
• kāloti, kalai, zucchini, selery - a a me ke kumu,
• kāpeti keʻokeʻo, cauliflower, Brussels puaʻe a me ka broccoli,
• kukama, ʻōpala, ʻipi a me nā ʻāpana.
• letupu o kekahi o na ano a me na mea e ae,
• nā lemona, grapefruits, jeruk a me nā tangerines.
• nā ʻākina paʻakai, nā mea āpau, nā pākala, nā peaches, nā apricots a me nā nectarines,
• nā melemele a me nā melons
• nā huaʻala hua hua
• ʻōpū
• kūlohelohe kūlohelohe.

Aia ka nui o nā momona (10 a 20 g i ke 100 g) i kēia mau meaʻai ma lalo iho nei:

• kāwili, kalai,
• nā hua ʻala maikaʻi a me nā hua waina,
• nā hua ono
• figs
• kūlohelohe (a ʻaʻole mai loko mai o nā pahu a me nā pahu) nā huaʻai a me nā hua ʻai ʻona me ka honi ʻole.

• nā palaoa a pau ʻole i kaʻaina,
• halva, ʻeleʻeleʻeleʻele
• ua malo a maloʻo nā ʻala polū, mau palaoa,
• Ke ʻulaʻula, ʻulaʻula, keʻokeʻo a pau nā kekona.

ʻO ka pae kiʻekiʻe ʻoi loa (mai ka 65 g no 100 g o ka huahana) i nānā ʻia i nā meaʻai e like me:

• ka kalepa, ka waiū waiū, nā mea ʻala a me nā mea ʻē aʻe,
• gula honi, loila i kālai ʻia, lollipop,
• kuki, nā keke, nā pōpoki, nā keke momona a me nā pastry, nā mea ʻono maikaʻi,
• hua maloʻo - prunes, apricots maloʻo, raisins, lā,
• meli maoli
• mālama, jams, marmalades, jams,
• pasta
• ʻo kahi ʻanuʻu, ʻuala, bale, millet, oats a me nā cereals ʻē aʻe.

E like me kāu e ʻike ai mai kēia papa inoa, ʻo ka māhele o nā huahana me nā waihona kalaiʻawaʻawa kiʻekiʻe ke komo wale ʻana i nā sweats maikaʻiʻai ʻole e lawe mai i kekahi mea akā ke kaupaona momona, akā pū kekahi pū me nā meli maikaʻi loa a me ka meli a me nā cereals pono i loko o kahi meaʻai olakino.

Hoʻoholo kēlā me kēia kanaka i ka aha e kuke ai a ʻai no ka ʻaina kakahiaka, ka ʻaina a i ʻole ka ʻaina awakea, no ka mea, ʻaʻole wale nō o kona helehelena e hilinaʻi i kēia, akā, ʻo ka mea mua, ʻo ke ʻano o ke kino, ka hana kūpono o nā ʻāpana āpau a me nā ʻōnaehana, a, no laila, ʻoi aku. ke kūlana, kūpono a me ka hana. Pono e makaʻala pono ʻoe iā ʻoe iho, a ʻo ka hana mua i kēia mea he koho akahele o nā ipu.

Manaʻo mau nā Nutriste i ka hahai ʻana i kahi lula maʻalahi e mālama i ka paona ma lalo o ka kaohi ʻana. Conventionally, ka papa kuhikuhi no ka lā e hoʻokaʻawale ʻia:

• aneane ʻelua hapa-ʻekolu o ka ʻai e momona i nā haʻawaʻawaʻawa haʻahaʻa.
• i ka liʻiliʻi iki i ke kolu o ka ʻai mea protein,
• ʻo ke koena ʻo ka hapa liʻiliʻi, ʻo ia nā mea momona, ke hana ʻole ʻole ke kino.

ʻO kekahi kī nui koʻikoʻi no ka hana ʻana i kahi papa ʻaina kūpono loa: ʻo nā meaʻai e kiʻekiʻe i ka paʻakika ka pōmaikaʻi maikaʻi loa inā inā lākou ma ka pākihi i ke kakahiaka. ʻO ka papaʻaina, ʻo ka ʻai ʻana o ka porridge millet me nā hua maloʻo no ka ʻaina kakahiaka, ʻaʻole ʻoe e hopohopo e pili ana i ke kiʻi a ʻaʻole ʻoe e hoʻomanaʻo i ka meaʻai ma mua o ka ʻaina.

No kaʻaina awakea, pīpī a iʻa paha i beʻa me ka palaoa palaoa a me nā lau hou i ka maikaʻi. Hiki iā ʻoe ke mālama iā ʻoe iho i ka waiū lāʻau a i ʻole decoction a rosehip me kahi ʻuʻina o ka hua maloʻo a i ʻole kahi mea ʻala wai o ka meli. Akā hiki i ka ʻaina ʻaina i nā puluhulu i hoʻomo ʻia me ka puna o ka aila a me ka hua ʻōmaʻomaʻo, ʻoiai ke palolo, a ʻai i ke ahiahi, e lilo i mea waiwai no ka hoʻolālā a me ka hoʻihoʻi ʻana i nā kiko o ke kino.

Aia no nā hāpoki "pōʻino" koʻikoʻi, no kēlā me kēia ʻano ʻaʻa, a me ia nō hoʻi ka momona (keke, nā mea ʻono me ka hoʻopiha ʻana i ka cream, etc.), a laila ʻoi aku ka maikaʻi o ka haʻalele ʻana i ka hoʻohana ʻana o ia mau huahana. ʻAʻole wale lākou e lilo i mea ʻole pono ʻole, akā e hōʻino loa nō.

Inā mākou e kamaʻilio e pili ana i kahi mea kanu kalaiʻa "hewa" i loko o ka nui, a laila ʻo ka papa inoa o nā huahana i haʻalulu ʻole me ka maʻi ʻole i hoʻonoho ʻia me ka sodas momona a me ka meaʻai wikiwiki.

ʻO kēia ka make "make" maoli, hoʻopiha ʻia me nā honi, nā ʻomaʻomaʻo a me nā pelekikena no ka mea o ke kino olakino ʻaʻole ia i maʻalahi ke hoʻopaneʻe i nā hopena o ia ʻano ʻaina. Eia kekahi, ʻo ka mea nui nā meaʻai kalaiwa. Nui loa, hoʻomaʻamaʻa iā ia, me ka paʻakikī nui e hoʻokaʻawale i ke ake no kēia mau kīʻaha. E koho i ka mea maikaʻi loa! E koho i ka mea pono!

Nā maʻalahi i ka haʻalulu momona: nā hiʻohiʻona

Hōʻike pinepine ʻia nā kailei māmā i nā monosaccharides wikiwiki a me nā disaccharides. Ke wikiwiki nei kēia kaʻina hana no ka mea he glucose a me ka fructose.

Hoʻohana ʻia kēlā mau mea me ka loea, kekahi mau mea kanu a i ʻole nā ​​huahana waiū. ʻAʻole hiki iā lākou ke ʻano ʻē me ke ʻano maʻalahi.

E makaʻala! ʻO ka wikiwiki a maʻalahi hoʻi e hōʻalo ʻia nā kānaka i kahi ola maʻalahi.

Ke hoʻomaka nei ka hoʻōla ʻana o ka meaʻai i loko o ka wahi hoʻomehana i ka hoʻonui ʻana i ka kaohi koko koko. Ke hāʻule nei kona kiʻekiʻe, pōloli kekahi kanaka. I kēia hihia, hoʻohuli ʻia nā mea i hoʻohana ʻole ʻia e momona.

Eia nō naʻe, i kēia kaʻina hana, aia kekahi hiʻohiʻona hoihoi: me kahi huʻuna i kālai ʻia, hōʻeha kahi kanaka a hiamoe mau ke ʻano.

E makaʻala! ʻO ka hoʻohanaʻana i nā mea waiola i nā nui he nui i hāʻawi i ka piha piha.