ʻO ka huahelu Glycemic

Ma kēiaʻatikala e kamaʻilio mākou e pili ana i ka helu o ka pāʻana o nā haʻalulu (ʻo ka glycemic index o ka meaʻai).

ʻO ke kumu nui o ka ikehu no nā kānaka he mau kīhai, hiki ke ʻokoʻa. ʻO ko lākou inoa inoa he gula, a ʻole mau keneta. Hiki ke kūlike i ka hoʻoneʻe ʻana me ka huaʻai e like me ka glucose, ʻoi aku ka paʻakikī e like me ke kōpili a me ka glycogen, a ʻo ka mea paʻakikī loa i ka ʻōhumu nā fibrous a me ka fiber. He mau mea huʻihuʻi ka nui o nā meli māmā, a he maʻalahi hoʻi kā lākou mau molekume, a me ka nui o nā nīnū paʻakikī ka nui o nā kumuhana i ko lākou kikoʻī a, ʻo ia hoʻi, he ʻano molekula makamae ʻoi aku ka paʻakikī.

ʻO nā hiʻohiʻona nui o nā minamina:

• nā kalapona paʻakikī, e like me ka oligo - a me nā polysaccharides - ʻo ia ka cellulose, starch, glycogen i loko o ka palaleka a me nā ʻuʻuku (nā huahana e pili ana i kēia mau kālaiʻu paʻakikī - ʻuala, legumes a me nā ʻano cereals).
• nā kalapona maʻalahi, mono- a me nā disaccharides, no ka laʻana, sucrose, fructose, lactose a me glucose,
• nā kalapule fibrous, e like me ka fiber, loaʻa i nā hua a me nā lau.

He aha ka insulin

ʻO ka Insulin kahi mea halihali hoʻokipa e hoʻolako i ka hoʻokele o nā kalapona. I ke kino o ke kanaka, ua hua mai ka pancreas. ʻOi aku ka nui o nā kālaiʻu, ʻoi aku ka pono o ke kino i ka insulin hormone. Hiki i ka hoʻokuʻu ʻia o ka insulin ke kau i ka ʻāpana o ka huehue i hoʻopau ʻia i loko o ka momona, ʻoiai pono e hoʻohana ʻia ka nui o ka ikehu i kahi. Hiki ke hoʻopau ʻia i ka nui o ka insulin i loko o ke kino, ka wikiwiki koke ka piʻi ʻana o kekahi kanaka a lilo i ka piha.

ʻO Glucose ka wahie ka mea e hāʻawi ai i ke kino me ka ikaika wikiwiki no kēlā me kēia hana me ka ikaika nui, e like me ke aʻo ʻana i ka hale hana leʻa a i ʻole jogging ma ke alanui. Hiki i kekahi kalaiwa ke lilo ma kumu kumu no ka ikehu, akā aia wale nō ma hope o ka pau i ka decomposed ke maʻalahi maʻalahi o nā puna - glucose. He glucose ia o nā waiwai e pono ai no ka resynthesis o ka ikehu.

ʻO ka pae nui o ka glucose a me ke kō i loko o ke koko - ke ana ka nui o ka mahele o ke koko o kahi kanaka. I ke kūlana maʻamau, hoʻokahi kākelikō gula me hoʻokahi grama o ke kō. ʻO ka nui o ke kō i loko o ke koko e hilinaʻi nei i ʻelua mau mea:

• ka nui o nā huamina e hoʻemi ʻia e ke kino,
• ka nui o nā insulin i hana ʻia e ka pancreas i pane ai i ka ʻaina gula.

I ka laʻana, hiki iā ʻoe ke noʻonoʻo pehea e loli ai ke kiʻekiʻe o ke kōpaʻa koko, e hoʻohana ana i kahi ʻano kikoʻī. No ka laʻana, e ala ʻoe i kakahiaka nui, ʻo kāu ʻaʻai koko wikiwiki e hana maʻamau - hoʻokahi grama ma kahi pāhau. A laila ʻai maikaʻi ʻoe i ka ʻōpala, nā ʻuala a i ʻole pasta hoʻi, inu ʻoluʻolu i nā ʻano momona, a pēlā aku. ʻO ka hopena, ua piʻi ka nui o ke kō i loko o ke koko (ke kī ʻia ʻo ke kōpana kiʻekiʻe ma hyperglycemia).

I ka paneʻana i ka hoʻonuiʻana o ka honi i loko o ke kino, ke hoʻoikaika nei ka pancreas i ka hana - hoʻowalewale i ka hana ʻana o insulin - kahi huakaʻi halihali e hōʻemi ana i ka glucose. A ke kumu, loaʻa ka emi ʻana o ke kō koko koko (haʻahaʻa nā haʻahaʻa haʻahaʻa a hypoglycemia). Ma hope o ke ʻano nui o ke koikoi a me ka haki o ke koko, kahi pae o ke kō, kahi i ka hoʻomaka, hoʻomaka.

Pono kēia ʻano āpau ke hoʻomaopopo i ke ʻano o ko mākou kūkākūkā hou. E like me ka mea i hōʻike mua ʻia, he maʻalahi a paʻakikī hoʻi nā ʻōpika. Hoʻomaopopo pinepine ʻia kēlā me nā kalepona me kahi puʻupuʻu maʻalahi e hoʻolōʻihi i ka piʻi wikiwiki o ke kō. Hiki ke hoʻomaopopo ʻia kēia, ʻoiai nā hoʻopili wikiwiki ʻia o nā molekōʻai maʻalahi, a lōʻihi loa nā molekū paʻakikī. No laila, ʻoi aku ka hapanui o nā nutrists e kapa aku i ka palaka māmā i ka wikiwiki a paʻakikī ka palaka. Akā ʻaʻole kēia pēlā.

ʻAʻole pili i ka paʻakikī o ka lālala, i ka helu o kona loli i ka glucose, a ʻo ia hoʻi, ʻaʻole i hoʻopilikia i ka helu o kāna hana ʻana e ke kino o ke kanaka. ʻO ia, ma ka hoʻomaʻamaʻa ʻana i nā ʻano o nā kalapona, ʻaʻole hiki iā mākou ke hoʻokalakupua i ka helu o kā lākou komo ʻana. Hōʻea loa i loko o ke kō koko koko (kahi kūlana o ka hyperglycemia) ma hope o ke komo ʻana i kekahi mea kālaiʻu i ka minuke 30 mau minuke.

ʻO kahi hōʻailona kuhikuhi Glycemic index

E noʻonoʻo pono i nā kikoʻī o ka nui o ke aniani e hoʻopili ʻia ai nā mea ʻawaʻawa. ʻIke ʻia he nui a ʻoi aku ka kiʻekiʻe o ka glycemic index, ʻoi aku ka wikiwiki o ka nui o ke kō. Ma muli, aia nā loiloi e hoʻohana i nā kalaka o ke ʻano paʻakikī, ʻano wikiwiki, no laila e piʻi mālie ka pae o ke kō. I ka ʻoiaʻiʻo, he pololei kēia loiloi, akā ua ʻokoʻa ka manaʻo.

ʻO kahi kuhikuhi glycemic index (GI) kahi hōʻailona o ke kaʻe o nā kalapona, ʻaʻole wikiwiki, akā helu. No laila ua like ka wikiwiki. ʻO nā huahana āu e ʻai ai - mai ka buckwheat a i ʻole ka mea laiki i ka hoʻonohonoho i ka meli a i ʻole ka maʻalahi i ka hoʻopili i ka hui ʻana, e hele mau ana ka kiʻekiʻe o ka glucose i loko o ke kanaka i ka hapalua hola. ʻAʻole iʻoi aʻe ka ʻokoʻa i ka wikiwiki, akā i ka nui o ke kō i hoʻopau ʻia, akā e hoʻokaʻawale, a ʻoi aku. ʻOkoʻa nā huahana a pau mai kekahi i kekahi, a ʻokoʻa hoʻi kā lākou hiki ke hoʻokiʻekiʻe i ke kō o ke kō koko koko, no laila ʻokoʻa kā lākou glycemic index.

ʻOi aku ka paʻakikī o ka pauku i ka paʻakū, ʻoi ka hiki iā ia ke hoʻāla i ka nui o ke kō i loko o ke koko kanaka, kēlā, kēia haʻahaʻa iā GI. ʻO ka maʻalahi o ka kalama, ʻoi aku ka hiki ke hoʻonui i ka nui o ke kō i ke koko, a no laila e nui aʻe ka GI.

He mea nui hoʻi kēlā manawa. I ka wā hoʻolapalapa o ka huahana iho, e loli ana kona GI. E lilo ana kēia hōʻailona i ka ʻoi aku ka nui, ka hohonu hohonu o ka wela wela o ka mea laʻa. No ka laʻana, kahi ʻuala kuke i loaʻa i kahi GI o 70, a i nā pulupulu kōkuhulu koke ka GI o 90.

Nui! ʻO nā kāmekūkī e hoʻomaʻamaʻa ʻia i ka mālama wela e hoʻonui i kā GI, a i kahi nui aʻe, hoʻāla i ke kōhi koko.

Hoʻokomo ʻia ka kuhikuhiʻana o ka glycemic o nā haʻahaʻaina e kekahi mea nui - ʻo ka ʻike o ka lehelehe i ka mea uka. ʻO kahi hiʻohiʻona maʻamau ka laiki, ka mea, ma kona ʻano hoʻomaʻemaʻe ʻia, he GI ʻo 70, a i kahi mea ʻike ʻole ʻia, 50. ʻO nā huahana i hana ʻia mai ka palaoa i loaʻa ka liʻiliʻi o ka fiber, a ʻo kā lākou GI ke kiʻekiʻe, akā inā mākou e hoʻohālikelike i ka palaoa i kā ʻia mai ka palaoa piha, hiki iā ia ke loaʻa GI o 35, aia ka palaoa polū he GI o 50.

Nui! Aia ka nui o ka fiber i ka paʻakai, ʻoi aku ka kiʻekiʻe o ka GI, a no ia e hoʻonui ai i ke kō o ke koko i ka liʻiliʻi.

He maikaʻi ka maikaʻi o ka kalapona.

Hiki ke hoʻomaopopo i kou helehelena a me ke olakino olakino e hoʻoholo nui ʻia e ka nui o ke kō i loko o ke koko. Hoʻonui ka hoʻonui ʻana i ke kō i ka nui o ka kō i ke kanaka i lilo i nāwaliwali, maʻi a me ka momona. ʻO ka hoʻemi ʻana i ka pau aʻe o ka honi e hoʻomaikaʻi i ka helehelena a hoʻonui i ke olakino o ke ʻano holoʻokoʻa.

No laila, e hōʻoia i ka olakino a me ka hele maikaʻi, ʻo kēlā mau ʻano o ka nui i nā haʻalulu he haʻahaʻa glycemic index - hōʻiliʻili nā kākoi - kūpono loa ia. Mahalo i nā haʻalulu paʻakikī, hana ʻia ka insulin i loko o nā liʻiliʻi liʻiliʻi, a ʻaʻole pono ke kino e hoʻopakele i ka ikehu ka nui o ke kō.

Hiki i ka hopena aʻe: hoʻopōʻino nā kalona, ​​a he maikaʻi nā mea paʻakikī. Eia naʻe, ma kēia hopena aia kahi mau nuances: pili kēia ʻōlelo. Ua kamaʻilio mākou e pili ana i ka hiki ke loaʻa o ka maikaʻi o nā ʻano maikaʻi i nā powa e hoʻonui ai i ke kōpaʻa koko me ka haʻi ʻole ʻana i kā lākou nui. No ka mea, inā ʻoe e hoʻohana i ka nui o nā ʻano o nā mea laila nui i ka nui loa, hiki i ke kō o ke koko ke ʻano ʻoi loa ka nui ma mua o nā mea kala māmā.

Akā i kēlā me kēia mea, nā pahuhopu paʻakikī e like me ka buckwheat, laiki, kahi oatmeal, ʻoi aku ka maikaʻi o ka pasta i ʻoi aku ma mua o nā pōpoki, nā keke a me nā ʻoluʻolu ʻē aʻe. A inā e hoʻohui ʻoe iā lākou i ka meaʻai me nā momona (nā lau a me nā huaʻai), e hoʻohui i nā ʻōmole holoholona iā lākou, no ka laʻana, ka iʻa, ka hua manu, ka moa, a laila e like me ka mea like me ke olakino a like me ka hiki.

Hiki paha ke ʻai i nā haʻalulu māmā a ma lalo o nā kūlana

ʻOiaʻiʻo, hiki i nā mea hōʻeha "nā paʻapū" kūpono loa i nā liʻiliʻi ʻelua.

• ke hoʻopau ʻana i kāu ʻōpio,
• ma hope o ke ala ʻana o kakahiaka.

ʻO ka hihia mua - ma hope o ke aʻo ʻana - me ka nui o ka ikehu i hoʻopau ʻia e ke kino, e wehe ana kahi puka hāmai-kalākaʻi pale. He mau momona maʻalahi ka mea e kōkua koke i ke pani ʻana i kēia puka aniani a me ka hoʻihoʻi i ke kino. Ke lawe wikiwiki nei i ka mauʻu māmā ma hope o ka hana ʻana, hiki ke lawelawe ʻia kēia me ka anti-catabolic a hoʻomaʻamaʻa i kou mau iwi, no ka mea, ʻaʻole e loaʻa i ke kino ka ikaika mai ka protein, akā 100% pololei mai nā glucose. Akā inā ʻo kāu pahuhopu e puhi i ka momona, a laila ʻaʻole pono kēia, no ka mea e alakaʻi i ka hoʻāʻo ʻana i ka hana momona momona.

ʻO ka hihia ʻelua - i ke kakahiaka ma hope o ka hiamoe ʻana o ka pō - ʻo nā paʻapaʻi maʻalahi i ka hoʻolālā e hiki ke lilo i ala maikaʻi loa no ka hōʻiliʻili hou ʻana i nā calcium, ʻaʻole i hoʻoheheʻe ʻia i ka pō, no ka mea ʻaʻole ʻoe ʻai. No laila, hiki i nā kalaiwa maʻalahi e lawe i ke kino me ka ikaika. Eia nō naʻe, e ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā kalapika paʻakikī i ke kakahiaka.

Pehea e hoʻohana ai i ka index glycemic a hoʻohālikelike i ka nui o nā haʻalulu

No ka hoʻohana pono ʻana i ka GI, ua kūkulu ʻia kahi papa kuhikuhi glycemic no nā huahana like ʻole. Me kāna kōkua, hiki iā ʻoe ke hoʻonohonoho maʻalahi i kāuʻano ponoʻī a hoʻolilo i ke olakino. No ka hana ʻana i kēia, pono ʻoe:

• E makemake i nā meaʻai GI haʻahaʻa
• inā inā e ʻai ʻoe i kahi huahana me ka GI kiʻekiʻe, a laila e hoʻāʻo ʻole e hōʻino iā ia, no ka mea, ua kiʻekiʻe loa ka emi ʻana o nā huahana.

ʻO kēia mau ʻōlelo kō ka mea nui loa, ʻaʻole paʻakikī i ka pili pono iā lākou. He mea nui e hoʻomanaʻo e:

• ka nui o nā paʻuhū me nā GI kiʻekiʻe no nā kino,
• nā haʻahaʻa haʻahaʻa me nā GI kiʻekiʻe - maʻamau (akā, ʻaʻohe manaʻo o ka piha)
• liʻiliʻi nā hāmeʻe me ka GI haʻahaʻa - maikaʻi (a piha ʻoe)
• ka nui o nā paʻū ma ka haʻahaʻa GI (hapai) - maikaʻi loa,
• ka nui o nā kāmeʻa me kahi haʻahaʻa o GI a me ka protein, he nui wale nō ia, no ka mea, e hoʻolōʻihi nā protein a me ka fiber i ke kaʻina o ka hoʻoliʻi o ka lolo.

Pono ʻoe e ʻike he nui nā hui o kēia wā e hana i nā meaʻai me ka GI kiʻekiʻe a me ka liʻiliʻi haʻahaʻa. ʻO ka meaʻoiaʻiʻo, ʻoi aku ka maikaʻi o nā huahana no nā mea hana, no ka mea he ʻoi aku ka huahana, a ua mākaukau nā mea kūʻai aku e ʻai i kekahi mea, ʻoi loa nā poʻe makemake i nā ʻano momona a pau. Akā ʻo ke aloha o ka meaʻai wikiwiki a me nā ʻapo hoʻi hiki ke alakaʻi i ka holo ʻana o nā maʻi āpau - ka maʻi diabetes, ka momona, ka atherosclerosis.

Eia nā mea nui e pono ai e ʻike e pili ana i ka paukū glycemic index. E nānā i kāu ʻai. Inā ʻo GI o ka huahana ma luna o 50, pono maoli kēia. E hoʻāʻo e hoʻomaʻamaʻa a hoʻohiolo i nā kalapona maʻalahi no ka ʻai.

ʻO ka kalapona, ka huaʻōlelo glycemic

ʻO nā kākowaowaena he mau mea ia e hana ʻia ana nā molekōna, carbon a me ka hydrogen. Ma muli o ke ʻano o ka hana metabolism, e hoʻohuli lākou i ka glucose - kahi waiwai kumu nui no ke kino.

ʻO ka glycemia - kiʻekiʻe i ke kō (koko)

ʻO ka Glucose ka mea nui e pono ai ka "wahie" no ke kino. E māʻalo ana i ke koko a waiho ʻia i loko o ke ʻano o ka glucogen ma nā pūpū a me ka puʻuwai.

ʻO ka glucose glucose (like me ke kō) ka nui o ke koena o ka glucose i ka nui o ke koko. Ma kahi honu ʻōpū, ʻo ia ka 1 g no 1 lita o ke koko. Ke pau ka paʻakai (ka ʻai, ka meli, ke kō, nā cereals, maloʻo, a me nā mea ʻē aʻe) ma ka ʻōpū ʻole o ka hakahaka, hoʻololi ke ʻano o ke kōʻai koko: penei: Ua piʻi ka pae i ka glucose - ka mea i kapa ʻia ʻo hyperglycemia (i kahi ʻoi nui a ʻoi aku paha - e hilinaʻi nei ma muli o ke ʻano o ke kākala ), a laila ma hope o ka pancreas i hūnā i ka insulin, e hoʻoneʻe ana ke kō o ke koko (hypoglycemia) a hoʻi hou i kona pae mua, e like me ka hōʻike ʻana i ka pakuhi i ka ʻaoʻao 36.

I kekahi mau makahiki, ua hoʻokaʻawale ka nui o nā huapalapala i ʻelua mau ʻāpana, ma muli o ka manawa o ke aʻa ʻia e ke kino: ke kō wikiwiki a me ka hoʻōla wikiwiki.

ʻO ka manaʻo o ka "kōʻai wikiwiki" ua komo i ke kō a me ka hoʻōho pālua, e like me ka glucose a me ka sucrose, aia i loko o ke kō aniani (gula kō, a me nāʻu), ka meli a me nā hua.

ʻO ka inoa "paʻakai wikiwiki" ka wehewehe i ka manaʻo nui a, no ka maʻalahi o ka molekio aolaʻai, hoʻomaʻemaʻe koke ke kino iā ia, ma hope o ka ʻai ʻana.

A ʻo ka māhele o ka "gula kōkuhilohi" ka mea āpau a pau, ʻo ka molekini paʻakikī i manaʻo ʻia e hoʻohuli ʻia i ka gula māmā (glucose) i loko o ke kaʻina hana ʻana. ʻO kekahi hiʻohiʻona ʻo nā huahana starchy, kahi e hoʻokuʻu ai ka glucose, e like me ka mea maʻamau, i lohi a lohi.

I kēia manawa, ua hoʻopuka nui loa kēia papa inoa iā ia iho a ua manaʻo ʻia he hewa.

ʻO nā hoʻokolohua hou hou nei e hōʻike ana i ka paʻakikī o ka hoʻolālā o nā pauku e kūleʻa ana i ka hopena o ko lākou hoʻololi i ka glucose, a ʻaʻole i loaʻa ka helu o ke kūmole ʻana e ke kino.

Ua hoʻokumu ʻia ʻo ka pihi i loko o ke kō koko koko (hyperglycemia) pili i ka hapalua hola ma hope o ka lawe ʻana i kekahi ʻano o kālai ʻia i kahi ʻōpū ʻole. No laila, ʻoi aku ka maikaʻi o ka haʻi ʻole e pili ana i ka helu o ka komo ʻana o nā kalapona, akā e pili ana i kā lākou hopena ma ka nui o ka glucose i ke koko, e like me ka hōʻike ʻana ma luna o ka pakuhi i luna.

Ua hele mai nā poʻe loea meaʻai e hoʻemi ʻia nā mea kanu e like me kā lākou mea i kapa ʻia ka hyperglycemic potential, i hoʻoholo ʻia e ka glycemic index.

ʻO ka huahelu Glycemic

ʻO ka hiki i nā kākoi ke hana i ka piʻi o ke kō o ke koko (hyperglycemia) i hoʻoholo ʻia e ka glycemic index. Ua hoʻopaʻa mua ʻia kēia huaʻina ma 1976.

ʻO ke aniani glycemic kiʻekiʻe, ʻoi aku ke kiʻekiʻe, ke kiʻekiʻe kiʻekiʻe o ka hyperglycemia i hōʻeha ʻia e ka hakakā ʻana. Hoʻohālikelike ia me kahi mahele o ka waiwaiʻā, kahi e pae ai ma ka pakuhi i kahi pihi o ka hyperglycemia i loaʻa mai ke kahe o ke kō. Inā lawe ʻia ka glycemic index o ka glucose ka mea o 100, a laila e hiki ke hoʻoholo ʻia ka mākeke o nā ʻē aʻe i nā ʻano aʻe:

Ke Alanui Welu ʻo Carbon
ʻO ka Hōʻawale ʻo Glucose

ʻO ia ka mea, ʻo ka ikaika nui o ka hyperglycemia o ka analisa, ʻoi aku ka kiʻekiʻe o ka glycemic index.

Pono e hoʻomaopopo ʻia he hiki ke hoʻomohala ka hana hoʻomehana i nā huahana. No laila, no ka laʻana, ʻo ka glycemic index of corn flakes he 85, a ʻo ka palaoa mai kahi i hana ʻia ai lākou he 70. ʻO nā hua kanu huaʻai ka loaʻa ʻana o kahi glycemic index o 90, a me nā ʻuala kūlohelohe - 70.

ʻIke pū kekahi iā mākou e pili ana ka maikaʻi a me ka nui o ka lau o indigestible i loko o kahi huakaula i ke kaʻe glycemic. No laila, he mau huaʻai keʻokeʻo keʻokeʻo ka loaʻa ʻana o kahi glycemic index o 95, nā pōpō keʻokeʻo - 70, berena wholemeal - 50, berena lāwī - 35, raiki kulu 70, unpeeled 50.

Papa Palapala Kūlana Glycemic

Malt 110ʻO ka palaoa wholemeal me ka bran 50 Haka 100Palani brown 50 Ua ʻapoʻo Potato 95Kapal 50 Palapala keʻokeʻo papaʻai 95ʻO ka cereal wai aʻaʻohe gula 50 Kīia hua kanu huaʻai 90Oatmeal 40 ʻOiʻi 90ʻO ka wai momona hua ʻole me ka holi 40 Palapalaole 85Kōlehu hina hina 40 Kukuluhea, Popcorn 85Coarse palaoa pasta 40 Haka 75Nā Papa Hana 40 Maʻa keʻokeʻo 70Hoʻomaʻa maloʻo 35 ʻO ka cereals i kō ai me ke kō (granola) 70He papa popo 35 Kāleka (i loko.) 70Nā huahana huahana 35 Keliʻi ʻia ʻo 70Nā weli lau 30 Nā kuki 70Lentila 30 ʻOki 70ʻIke ʻia 30 Peine Rice 70Rye berena 30 Keʻokeʻo hina 65Nā huaʻai 30 Beetroot 65Nā hua iʻa pākia me ka honi 25 ʻO nā maiʻa, melona 60Kāleʻele Kūleʻele (60% Cocoa) 22 Jam 55Frose 20 Paʻa palaoa palaoa 55Soya 15 ʻO nā lau ʻala, nā tōmato, nā lemona, nā huaʻai - liʻiliʻi ma ka 15

E like me kāu e ʻike ai mai ka papaʻaina, aia nā "momona maikaʻi" (me kahi haʻahaʻa glycemic index) a me ka "maikaʻi" (kiʻekiʻe glycemic index) mau kalepona, ka mea pinepine, e like me kāu e ʻike ai ma hope, i ke kumu o kou momona momona loa.

Pāʻaleʻa kikukūlū index glycemic kiʻekiʻe

Hoʻopili kēia i nā mea āpau a pau i kumu e hoʻonui ai i ka glucose o ke koko, e alakaʻi ana i ka hyperglycemia. Pōhoihoi, ke loaʻa nei kēia mau mea kanu i ka glycemic index ma mua o 50.

ʻO kēia ma ka meli keʻokeʻo keʻokeʻo ma kona ʻano maʻa a i hui pū paha me nā huahana ʻē aʻe, e like me nā keke, nā sweets. Hoʻopili pū ʻia kēia me nā meaʻai a pau i hana ʻia, ʻo ia hoʻi ka papa palaoa keʻokeʻo, ka lae keʻokeʻo, ka ʻona, ka wai ʻona, nā ʻuala a me ka palaoa.

"Maʻa" maikaʻi index glycemic haʻahaʻa

ʻAʻole e like me nā "ʻino" maikaʻi, "maikaʻi" ke hoʻopili wale ʻia e ke kino a no laila ʻaʻole kumu e hoʻonui i ka kōhi koko. He pelekikena "maikaʻi" loaʻa i ka kuhikuhi glycemic ma lalo o 50.

ʻO ka mea mua, he lūlū lau a me ka waiwai o ka huahana - nā pīni a me nā lentil, a me ka nui o nā hua a me nā mea ʻai (lettuce, turnips, beans green, leeks, etc.), nā mea he nui ka pili a me ka glucose haʻahaʻa.