Pehea e hoʻokaʻawale ai i ka kuhikuhiʻana o ka glycemic o nā meaʻai, nā berena a me nā lau?

E hoʻomaopopo mua mākou i ke ʻano o ka glycemic index. Hōʻike ka huaʻōlelo glycemic i ka hopena i ke kō koko koko o ke kanaka. Wahi a ia, ʻoi aku ka kiʻekiʻe o ka glycemic index o ka huahana, ʻoi aku ke kiʻekiʻe o ke kō koko koko, a ʻo kahi hoʻi.

Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic? I loko o kaʻaiʻai, aia kekahi mau kaʻina hana hoʻomake meaʻai e ʻae iā ʻoe e hoʻohaʻahaʻa i ka mākohu glycemic o nā meaʻai.

Ma aneane a pau o nā meaʻai starchy punahele - nā ʻuala, ka palaoa, ka pasta, nā huaʻai a pau, nā kaila, a me nā mea i loaʻa i kahi index glycemic kiʻekiʻe.

E noʻonoʻo pono i ka palaoa starchy. Aia i ʻelua mau ʻāpana: amilosa a koiopectin. ^ E Ha yM. ʻO Amylose kahi kaula lōʻihi me nā beads glucose i hoʻopaʻa ʻia ma luna. Hoʻohālike ʻo Aminopectin me ka amylose, akā he mau lālā ʻē aʻe.

Ma muli o amylose a me aminopectin, aia i loko o nā kaulahao, lawe lulu i ka glucose mai nā huahana. Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic - ho'āʻo e mālama i ka ʻike o ke kaulahao!

No ka laʻana, luku ʻia ka aminopectin ma ka hoʻomākaukau ʻana i ka huahana me ka wai wela a wāwahi i nā bean glucose. No laila, pono e hoʻoikaika kekahi e mālama i ka amylose ma ke kūlike: ʻoi aku ka nui o ka amylose i kahi hua starchy, hoʻohaʻahaʻa i kāna glycemic index.

Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic o ka uala? Hōʻike ʻia ʻaʻole e hōʻoki i nā ʻuala (ma kēia ala ua ʻoki ʻoe i nā kaulahao), a kuke i kā lākou lole a iʻa paha ma ka umu. ʻO ka kuhikuhiʻana glycemic i loko o kēia hoʻomehana wela e hoʻemi ʻia e 10-15 wae.

Pehea e hoʻokaʻawale ai i kahi kikoʻī o ka glycemic index of porridge? Pono e kuke ʻia i ka paila mai nā cereal, akā mai nā palala holoʻokoʻa, no ka laʻana, ʻo nā palaka oat e hoʻohuli i nā ō oat.

Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic o ka pasta? ʻO ka mea mua, pono ke hana i ka pasta ma kāu papaʻaina mai ka palaoa durum, a ma ka lua, pono ʻoe e kuke iā lākou no he mau minuke 8 i mau lākou i ko lākou kuleana (Al dente). No laila, ke mālama pono nei ka fiber i ka pasta, i pale ʻia i ka luku ʻia o nā kaulahao o ka amylose a me aminopectin. ʻAe kēia iā ʻoe e hoʻolōʻihi i ka kahe o ka glucose i loko o ke koko.

Mālama i ka pasta - 100-150 kāla.

Pehea e hoʻohaʻahaʻa ai i ka glycemic index o nā dumplings? Maanei ʻoe e hana ai e like me kēia: e kuke i nā dumplings, a laila maloʻo. Ma mua o ka ʻai ʻana, e hoʻomau hou. ʻAʻole ia he mea kupanaha, akā ua hōʻemi kēia ala āpau i nā kuhikuhi glycemic o kēia pāʻai.

Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic roti? ʻO ka mea mua āu e pono ai ke ʻike i ka ʻai i ka palaoa o ka palaoa piha maikaʻi aʻe. Akā inā makemake ʻoe e ʻai i ka pīpī o keʻokeʻo keʻokeʻo, e waiho i loko o ka manuahi no nā minuke 15-20, a laila e ʻai e like me ka maʻamau.

Kūleʻa ka huaʻōlelo glycemic o nā hua overripe, no laila hoʻokahi wale nō kānāwai: ʻai i nā huaʻai e pono hoʻi i ka wā maʻamau.

Pehea e hoʻohaʻahaʻa ai i ka kuhikuhi glycemic of sweets? ʻAi ʻia nā kuki momona ʻaʻole me ke kīpē, akā me kekahi huahana waiū - e like me ke kefir. ʻAʻole wale ʻoe e inu i ka wai paʻakiki! ʻO nā protein a me nā momona i loaʻa i ke kefir e hoʻolohi i ka pae o ka glucose i komo i ke koko.

ʻO kahi ala holoʻokoʻa e hōʻemi ai i ka glycemic index o nā meaʻai he hoʻohana i nā fiber i nā meaʻai kanu!

Ma ke ala, he bran maikaʻi loa ke bran. Hāʻawi ka Bran i ka pohō kaumaha. Pehea e lawe ai i ka bran no ka pohō kaumaha?

ʻO Gennady Malakhov ka mea kaulana mai Channel One nō hoʻi i kākau ʻia i kāna puke: inā makemake ʻoe e ʻai i kahi ʻāpana a ʻaʻole hōʻea i ka momona, e pono no e ʻai i kahi ʻāpana o ka ʻōmaʻomaʻo ma mua o ka ʻono.

ʻO nā ʻuala, lawelawe ka pasta me ka lawelawe ʻana i ka salati ma ka pale ʻana i ka lāʻau starch a pale i nā kaulahao e wāwahi ʻia! A ma muli o kēia me ka hōʻemi ʻana i ka kuhikuhi glycemic of product.

ʻO ka ulu nui o ka kuhikuhi glycemic

ʻO ka hapa nui o nā meaʻai i ʻai ʻia e nā kānaka, ma kahi o nā ʻona, aia ia ka hūmūʻī. I ka wā hana o ka hoʻoneʻe ʻana, e hoʻohuli a hoʻoneʻe i loko o ka glucose - nā māmā maʻalahi. Hoʻopilikia ka GI i ka glucose koko ma hope o ka ʻai ʻana.

ʻO ka insulin, ka mea i hana ʻia e ka pancreas, e lawe ana i kekahi nui o ka glucose i nā puna ke kiʻi i ka ikehu. Mālama ka ʻiʻo ʻoi loa i ka kiko adipose no ka hana ma hope. ʻOi aku ka kiʻekiʻe o ka glycemic index, ʻoi aku ka kiʻekiʻe o ka nui o ke kō i ke koko, a me insulin. No laila, ʻo ka pae o GI e pili pololei i ka nui o nā paona hou.

ʻAʻole kōkua ka insulin i kahi kiʻekiʻe o ka hōʻiliʻili o ka glucose i ka momona, akā ua pale pū i kona hoʻohana ʻana no ka ikehu, no ka mea, ua hoʻoneʻe ʻia ka hana o nā huina o ka ʻaʻai i hoʻoilo.

ʻAʻole ʻae ka testosterone haki i ka momona e paʻa ai me ka hoʻonui nui ʻana. ʻO ka hana o ka insulin ke hoʻoponopono i nā pae glucose o ke koko.

Me kahi kiʻekiʻe glucose kiʻekiʻe, ka nui o ka norepinephrine, ʻo ia hoʻi, ke piʻi aʻe nei ka pilikia kaumaha. Hōʻike ʻia kēia ma ka makemake o kahi kanaka e ʻai i kahi huahana kiʻekiʻe kiʻekiʻe. Ma hope o ka lawe ʻana i kahi huahana GI kiʻekiʻe, e makaʻama ka pōloli ma mua o ka huahana GI haʻahaʻa.

Ua aneane ua hoʻokiʻekiʻe ka poʻe a pau i ka kiʻekiʻe o ka insulin, kahi e alakaʻi ai i ka momona.

Papa Huaʻōlelo

ʻO ka hōʻike kino kino ke kumukūʻai e hōʻike ana i ka pilina o ke kaumaha o ke kino i ke kiʻekiʻe o ke kanaka. No laila, he hiki ke hoʻomaopopo inā he kīʻaha ke kaupaona a inā he pono keʻai.

Hiki ke helu kūʻokoʻa ʻo BMI me ka hoʻohana ʻana i ka palapala I = m / h2, kahi i:

• m - kaupaona kino i ke kilokilo,
• h2 - e ulu ana i nā mika.

Ua hāpai ka World Health Organization i kekahi mau kūlana no ka glycemic index. Nā pae kiʻekiʻe:

1. haʻahaʻa: a i ka 55,
2. waena: 56 a 69,
3. kiʻekiʻe: mai 70 a 100.

Hoʻohālikelike ka ʻano 60 a 180 i kēlā me kēia lā. Wahi a BMI, ua hoʻoholo ʻia ke ʻano o kēlā me kēia lā o ka GI, nā loli o ka loaʻa ʻole.

• i 80 kilograms: 30 - 40,
• mai 80 a i 120 kilograms: 20 - 30,
• mai 120 a 180 kilograma: 18–20.

Nā manaʻo kuhi maʻamau

ʻO ka poʻe pinepine ka poʻe i makemake e emi i ka paona ʻana i nā ʻano kai like ʻole. ʻO nā mono mono-diets me kahi huahana hoʻokūkū hoʻokahi, e ʻai ʻia ma ka manawa holoʻokoʻa a, i nā manawa pinepine, i nā nui ʻole.

Hiki i nā mea ʻai:

Ma mua o ke koho ʻana i kahi meaʻai kai-nui no ʻoe iho, ʻaʻole lawa ia e kamaʻilio wale nō me ka ʻona kaloria o nā huahana i hoʻopau ʻia.

ʻAʻole like nā kūlike o ka glycemic index o kahi huahana i nā kaloli. I kekahi mau hihia, ua pau ʻē nā manaʻo. No ka laʻana, hiki iā ʻoe ke hoʻomanaʻo i kahi waiʻiʻu, heʻuʻuku loa ka nui o ka calorie, he 40 kcal wale no 100 g, akā pili nā glycemic index i ka 75 (me ka nui o 100).

ʻOiai ka haʻahaʻa haʻahaʻa haʻahaʻa, ʻaʻole hiki i ka ʻohu wai ʻia i nā huahana me ka GI haʻahaʻa. ʻO kēia ka hoʻopau ʻana ia i loko o nā kuʻina nui o ke alakaʻi ʻana i ka insulin a me ka peke i ka glucose i loko o ke koko. No laila, e kū pono ai nā pae momona, kahi paʻakikī e wehe.

Eia nō naʻe, he mea kūpono e ʻike ai ka liʻiliʻi o ka pakela ma mua o 5% mau kāloli, e mālama ana i ka huahana mai ke komo ʻana i loko o ka papa inoa o ka mea pono ʻole.

Kii ka helu o nā kālena liʻiliʻi no ka GI kiʻekiʻe.

Palapala kuhikuhi glycemic haʻahaʻa

I mea e ʻike ai i nā meaʻai e pono ai e hoʻopau pinepine, a ʻo ia hoʻi ka mea i hoʻohana pinepine ʻia, pono ʻoe e hoʻohana i kahi pākaukau kūikawā e hōʻike ana i ka GI no kēlā me kēia huahana. ʻO nā meaʻai me ka GI haʻahaʻa e hoʻolohi nei i ka hoʻopili ʻana o ke kō i loko o ke koko, ke ʻano lōʻihi o ka ʻoluʻolu a ʻaʻohe o ka hōʻiliʻili wikiwiki o ka momona.

ʻO ka maiʻa, palaoa, a me nā meaʻai GI kiʻekiʻe loa ua hoʻonui i ke kō, a no laila ka insulin. Pēlā, ʻo ka wāwahi o nā momona (i.e. lipolysis) i paʻa ʻia a hōʻiliʻili nā ʻili momona hou.

He waiwai a momona nā meaʻai momona ʻē aʻe no ka poʻe me ka maʻi maʻi. Ke kūʻai ʻia aku nei ma kahi o kahi hoʻokaʻawale. Hiki ke hoʻohui ʻia i:

Inā loaʻa ka palaoa a me nā huaʻai a me nā huaʻai i ka meaʻai, ʻaʻole pono ka hoʻonui.

Manaʻo ʻia nā meaʻai momona e hoʻoheheʻe pinepine ʻia. ʻOi aku ka maikaʻi me ka hoʻohui ʻana i ka porridge me ka ʻaila, akā mai hoʻohana i nā mea hou aku ma mua o 20 g. ʻO nā lapoʻa me nā lau ʻai hou e pono e hoʻohui ʻia i ka papa ʻai kalepa.

ʻAʻole ʻike ʻia ka ʻai e ke kino. No ka mea, ʻoi aku ka lohi ʻana o ka hau i ka ʻōpū ma mua o ke ʻano o nā mea momona ʻē aʻe.

Pono ke kūleʻa i ka palaoa palaoa i ka mana laulā, a i ʻole a i ʻole ka peʻa wholemeal palaoa. Ma keʻano kikoʻī, loaʻa:

Hoʻolaha nā hua i hoʻohemo ʻia mai ka palaoa durum. Hiki iā ʻoe ke kūʻai i nā meaʻai palaʻai nā mea kanu maikaʻi, e like me nā hua flax.

E loli mau ka huaʻāina glycemic i lalo o ka ʻohi inā ʻaʻole e ʻoki ʻia, akā kāʻai ʻia i ka umu a kuke paha i kā lākou lole. I ka wā wela o ka mālama ʻana i kēia mau ala, ua hoʻemi ʻia e 15 mau ʻāpana.

Hiki ke hōʻemi ʻia ka paukū glycemic cereals. E hoʻokō ʻia ka hopena hōʻemi inā ʻaʻole kūʻai ʻoe i nā cereals, akā hoʻohana i nā grains holoʻokoʻa. Ma ke ala, ʻo ka buckwheat, oatmeal a me ka palaoa wīkī me ka maʻi ʻaʻai ka mea e pono ai.

Pono hoʻi e kamaʻilio e pili ana i ka hōʻemi ʻana i ka index glycemic of pasta. ʻO ka macaroni wale nō ka mea palaoa mai ka ʻūlū wale nō e waiho ma ka papa kuhikuhi.

ʻO kēia me kēia ʻano hana kolohe hiki ke mālama ʻia e pale i ka luku ʻana i ka aminopectin a me nā amylose. I ka huli ʻana, e hoʻolilo kēia i ka gula no ke komo ʻana i ke kahe koko. ʻO ka lawelawe ʻana o kēia huahana pono ʻole e oi aku ma mua o 150 g.

Hoʻemi ka kuhikuhiʻana o ka glycemic indexing ma muli o ka kuke ʻana a me ka hoʻomoʻo ʻana. Ma mua o ka ʻai ʻana, hiki ke hoʻomehana ʻia nā dumplings. E pīhoihoi paha kēia, akā ʻo ke ala wale nō kēia e hoʻohaʻahaʻa ai i ka hoʻohālikelike ʻana o nā kuʻuna glycemic.

Aia no nā huahana bakery, ʻōlelo aku nā kauka e koho i nā koho palaoa holoʻokoʻa. Inā makemake ʻoe e ʻai i kahi papa keʻokeʻo, ʻoi aku ka maikaʻi e kau iā ia i loko o ka manuahi no ka hapalua hola, a laila malina ke ʻai. I kēia hihia, hoʻololi kāna GI i kahi haʻahaʻa loa.

ʻO GI o nā hua i pau ʻē aʻe i ke kiʻekiʻe mau. Aia hoʻokahi kānāwai: eʻai wale ka ʻai i ka hua maʻamau, a laila ʻaʻole e loli ka hōʻailona.

He nui ka poʻe i makemake no ka hoʻohaʻahaʻa ʻana o ka glycemic index i ka wā e pau ana i nā sweets me kahi huahana kikoʻī. E hana i ka paukū me ka puʻupuʻu haʻahaʻa, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā sweets ʻaʻole i ke kī, akā me ka huahana waiū waiū, no ka hoʻohālike.

Pono e hoʻomaopopo ʻia ma ka pono o ka ʻai ʻana i ka ʻono. Hoʻololi ʻia ka nui o ka glucose koko ma ka hoʻohana ʻana i ke kefir a i ʻole nā ​​kuka.

Hiki iā ʻoe ke hoʻohaʻahaʻa i ka index glycemic ma o ka hoʻohui ʻana i nā huahana:

ʻO ka hōʻemi ʻana i ka GI e hiki ke hoʻohui i nā palola a me ka protein. Hiki i nā kalaka ke hoʻokaʻawale i nā protein i ka maikaʻi, a hoʻolōʻihi nā protein i ka lilo ʻana o ke kō i loko o ke koko.

Hiki i kahi liʻiliʻi liʻiliʻi, inā e hoʻohui i nā mea momona me nā huahana dairy. ʻO ka mea mahalo, he wai pōpoki ka pae aila ma mua o ka sime, aʻo nā huahana ʻelua he haʻihaʻi gula kiʻekiʻe.

ʻO ka mea loea i ke wikiō ma kēia ʻatikala e haʻi hou aku iā ʻoe e pili ana i ka glycemic index.

ʻO ke koʻikoʻi ka manawa ma ka glycemic index o nā meaʻai i ka meaʻai. Akā hoʻololi pinepine ka meaʻai me ka haʻahaʻa glycemic index i kā lākou index e hilinaʻi i nā mea like ʻole.

Makemake ʻoe e lilo i kaupaona? - Hōʻike e hōʻoia i ka ʻatikala.

M. Montignac manaʻoʻiʻo ia glycemic index he meaʻai koʻikoʻi ka meaʻai inā makemake ke kanaka e pohō i ke kaumaha.

ʻO ka hapa nui o nā huapalapala he mau kapapu. ʻO ka hapanui o lākou nā kaʻaina a ma ka māhele o nā huahana starchy, i hoʻokaʻawale ʻia i nā pūʻulu ʻehā:

Nā Pūnaewele ʻai

Hoʻomāiā ua hoʻomaka i ka waha me ka ʻuʻuku a hoʻomau - a ma hope o ke kahe ʻana o ka ʻōpū - i loko o ka ʻili liʻiliʻi.
Ke hoʻonui nei i ka glycemia i ka hoʻoheʻe ʻia ka nui o ka glucose a no laila ka hoʻoweliweli ʻana o ka lāʻau kūpono .
Hoʻomaopopo ʻia kēia pākaʻi nui ma kahi kikoʻī o nā hāmeʻa glycemic.

• Ua hōʻike ʻia nā mea ʻike me ka nui o nā koina, e hoʻonui nui ʻia ka nui o ke kō ʻokoʻa.
• ʻO ke kumu no kēia ʻāpana o ke kō ma ka meaʻai ʻaʻole i ʻoloka ʻia. E alakaʻi kēia i kahi paʻa a i ʻole ka ikaika o ka hoʻoilo o ke kō.

Aia kekahi mau kumu no ka hoʻoneʻe ʻana i ke kō, a ua hoʻohālikelike ʻia ka hopena o ka hoʻonui ʻana o ka glucose koko e ka glycemic index.

ʻĀina kumu

ʻElua mau wahi o ka molekui pālua:

• amilosa
• a amylopectin.

Hiki iā lākou ke lau me nā momona, nā protein, nā fiber a me nā mea trace (vitamina, mineral).
ʻO ka hoʻohālikelike o ka amylose i ka amylopectin he mea nui ia no nā metabolizing waiwai o nā huahana starch-a me nā hopena i ke kino o ke kanaka.
Hiki i ka hoʻohālikelike o ka amylose / amylopectin mai ka ʻohana botanical ʻē aʻe i kekahi, akā mai kekahi ʻano i kekahi i kekahi ma waena o ka ʻohana.

Loaʻa nā welo cereal mai nā 15 a 28% amylose.
Eia nō naʻe, aia kekahi mau ʻano o ka palaoa o ka liʻiliʻi o ka 1% amylose (ka waxy waxy, nā mea hoʻihoʻi i ka mea i hoʻohana ʻia ka mea paʻakikī i loko o ka ʻoihana meaʻai). ʻO nā ʻano ʻē aʻe, ma ka ʻaoʻao ʻē, aia nō mai 55% a 80% amylose, akā ʻano luhi ʻia, ʻoiai ua emi ka hua me ke hoʻonui ʻana i ka ʻike amylose.
ʻO nā welo Tuber (e.g., mea kanu) he nui ka haʻahaʻa amylose haʻahaʻa (17% a 22%).
ʻO nā welo Bean, ma kekahi ʻaoʻao, he koina nui amylose kiʻekiʻe (mai ka 33% a 66%).

He aha nā mea e hoʻonui ai i ka kuhikuhi glycemic o nā huahana

ʻO ka huaʻōlelo glycemic o nā meaʻai starchy e hilinaʻi ʻia i kekahi mau mea:

I. ʻO ka ratio o ke amylose / amylopectin

Aia ka hoʻomoʻa i ka mōʻī me ka wai nui, ua loli kona ʻano. Hoʻopili mālie nā māla nui i ka wai a ka pua. ʻO ka māhele o ka amylopectin e lilo i hopena. Ke hoʻomau nei ka hoʻomehana, ʻāpana pū kekahi o ka amylose.
ʻO ka hopena he nui a i ʻole ka paʻakikī o ka pohō o ka hoʻopiʻi ʻana. ʻO kēia kahi kaʻina hana gelatinization.
ʻO ka hoʻohaʻahaʻa i ka ʻikepili amylose, ʻoi aku ka ikaika o ka gelatinization a me kahi wīwī .
ʻO ka mana nui o ka gelatinizes, ʻoi aku ka maikaʻi e hiki ke kau ʻia me nā alpha-amylases (digestive enzymes no ke kōkau) a ʻoi aku ka kiʻekiʻe o ka glycemic index o ka huahana.
ʻO ka liʻiliʻi i ka amylose i ke kō, ʻoi aku ke kiʻekiʻe o kāna glycemic index. A ʻo ka ʻoi aʻe o nā mea e pili ana i ka amylose, ʻoi aku ka gelatinizes liʻiliʻi a ke hoʻohaʻahaʻa ʻana i ka glycemic index.

He mea maʻalahi ia i kēia manawa no ke kumu o ka glycemic index o nā mea kanu me ka liʻiliʻi amylose e haʻahaʻa loa.
ʻO ka Lentil, ma kahi ʻē aʻe, he mau haʻahaʻa kiʻekiʻe amylose a me kahi kikoʻī glycemic haʻahaʻa haʻahaʻa.
He mea hoihoi pū kekahi. palaoa.
Maʻalahi o ka ʻaka Wax ka amylose a ua waiwai ʻia e ka ʻoihana ʻai no ka mea ʻike nui o ke kīwī. Hoʻohana ʻia kēia e hoʻonaninani i nā hua paʻala a mālama i ka hōʻike ʻana o nā meaʻai kīʻaha i loko o nā ipu a i ʻole nā ​​meaʻai ʻai. I ka papa inoa o nā mea kanu, ua kāpae ʻia ma lalo o ka bula māka i hōʻailona ʻia.
He kiʻekiʻe loa ka index glycemic o ka palaoa waxy (kokoke ʻo 100).

II. ʻO ka ʻenehana a me ka hoʻohiolo wela o nā huahana meaʻai

ʻO ka hiki i nā huahana e pāleo i ka mako a me ka hōʻike i ka wela hoʻonui i ka kuhikuhi glycemic meaʻai. No ka laʻana, he mau glycemic index of 20. I ka wā e hoʻolapalapa ai i ka wai, piʻi i ka pāpū a 50.
Ke alakaʻi nei kekahi mau hana ʻoihana i ka gelation loa, no ka laʻana, ka hana ʻana o nā flakes (pulupulu kākela palapa, pākaʻi palaoa a i ʻole nā ​​mea paʻa e like me ke ʻano he starch and dextrinized starch).
Hoʻonui nui kēia mau kaʻina i ka kuhikuhi glycemic (85 no ka mea pīkī palaoa, 95 no ka mea palupalu kākā, 100 no ke kiki i hoʻololi ʻia). Eia kekahi, ʻo ka popcorn a me ka pākā i ka laiki i loaʻa kahi glycemic index 15-20% kiʻekiʻe ma mua o ka palaoa a me ka laiki paha.

III. "Hoʻopili i ka" pastification "i ka kuhikuhi glycemic

Aia pū kekahi kaʻina loeakahi i ke kūleʻa ai o ke ʻano o ka hōʻino a me ka gelatinization o ke kō: no ka laʻana, "pastification" o ka palaoa durum. I ka palaoa hakanu, he hoʻomoʻi ʻia a hana ʻia kahi kiʻi pale pale, e hoʻomaha i ka hana o ke gelatinization o ke kō i ka wā e kuke ai.
ʻO Spaghetti a me kekahi mau ʻano o ka pasta he "pasteurized", ʻo ia hoʻi, extruded ma lalo o ke kahe ikaika. ʻO Ravioli, lasagna a me ka pasta hou ke ʻoki lima ʻia mai ka palaoa a no laila loaʻa iā lākou kahi kiʻekiʻe glycemic index, ʻoiai ua hana ʻia lākou mai ka palaoa durum hoʻokahi.
Hiki ke hana i nā huahana mai hoʻokahi ʻano palaoa, ʻo ka glycemic index kahi hiki ke loli nui (ravioli 70, spaghetti 40).
Hoʻopilikia ka pasta palaoa i ka paukū hope loa o ka paukū glycemic.
Inā kuke ʻia ka spaghetti al dente (ʻaʻole i emi aʻe ma mua o 5 mau minuke), a laila e loli ʻole ka huaʻōlelo o ka glycemic. Inā kuke ʻia ka pasta no 20 mau minuke, hoʻonui ʻia ka pae ʻana, ʻo ka wikiwiki o ke kaʻina hana a gelatinization.

ʻO ka Extrusion (mai ka hope Lat. Extrusio - ejection) - ka ʻenehana i ka loaʻa ʻana o nā huahana ma ke kaomi ʻana i ka melt viscous a i ʻole ka mānoanoa hohonu ma o kahi puka. I ka ʻoihana meaʻai (pasta, noodles, lāʻau lāʻau, a me nā mea), ma ke kaomi ʻana i ka mea waiwai i loko o ka pahu ʻili o ke poʻo o ka extruder.

IV. Retrograde: Ke kaʻina hana kūleʻa Gelatinization

Ke alakaʻi nei ka mākaukau i ka gelatinization. Inā maloʻo ke kō, e loli hou.
ʻO Amylose a me amylopectin macromolecules i loko o ka gel e hoʻoponopono hou i hope. Kāhea ʻia kēia ʻano hana retrograde, i.e. ʻoi aku ka liʻiliʻi a emi ʻole paha i ka ʻōnaehana molekele ma mua. Hoʻonui ka pae o ka retrograde me ka hoʻonui ʻana i ka manawa a me ka hoʻohaʻahaʻa i ka mahana.

• Inā mālama ʻia ka pōpoki hakahaka e pili ana i ka starch no ka manawa lōʻihi ma kahi wela haʻahaʻa (5 ° C), ua hāʻawi kēia i ka retrograde.
• Hele ka mea like i ka pau ʻana o kekahi mau huahana. ʻO ka papa i kāua kahiko ka mea liʻiliʻi o ka mako ma mua o ka palaoa i hoʻomoʻo hou ʻia, a laila e hoʻopōmaikaʻi i ka retrograde o ka māhu. Hoʻomaopopo kēia i ka ʻai ʻana i ka berena.

ʻOiai inā ʻaʻole i alakaʻi retrograde i ka hoʻohuli piha ʻana o ka gelatinization, ke ʻano hoʻi o ka glycemic index. Inā kuke ʻoe i ka spaghetti (ʻoi ʻia "keʻokeʻo" spaghetti) al dente, a laila kā lākou anuʻo loa a mai lākou ua hoʻomākaukau i ka huapalaoa, a laila loaʻa iā lākou kahi glycemic index o 35.
Hiki ke pau i kēia ka loli o nā glycemic o kekahi ʻano ʻāpana like ʻole i ka mahana o ka palaoa hou mai ka umu. maloo a i ʻole Maketaui.
Ma ke ʻano like, hiki iā mākou ke manaʻo i kēlā papa manu a mahope mai o ka lūlū ʻia ʻana i ka lumi o ka lumi i hoʻokaʻawale ʻia i ka kuhikuhi a glycemic first of ka ʻai.

He haʻahaʻa nā līlō maloʻo haʻahaʻa ma mua o nā līlī i hoʻomoʻa ʻia ma loko hou. Inā mālama ʻia ʻo ia i loko o ka friji ma lalo o 24 mau hola ma mua o ka pau ʻana, e waiho ana kāna GI i 10-15. ʻO ka hua aku o ka amylose o ke kumu kū hoʻokahi, ʻoi aku ka maikaʻi o ka retrograde.
ʻOi aku kahi momona i ka gelatinized starch slows retrograde.
Eia kekahi, ʻo ka kāpili retrograde, kahi reheated, e nalowale ana i ka hapa o kona mākaukau gelling. ʻO ka mahele (ma kahi o 10%) o ke kaila retrograde i lilo i ka wela-wela. I keia ala Hoʻohui hou nā kālaiʻai ma hope o ka mālama ʻana i ka anuanu e kōkua i ka hoʻohaʻahaʻa i ka kuhikuhi glycemic.

ʻAʻole ʻike wale ka mākele pilikino i nā meaʻai maka. I kekahi mau hihia, noho mau ia ma kēia ʻano ma hope o ka kuke ʻana, inā ʻaʻole lawa ka ʻike o ka wai i ka hua no ka gelatinization o ke kō. ^ E Ha yM. He mea kūpono loa kēia no ka hīmeni palaoa a me nā pōkole pōkole, kahi i hoʻomau ʻia ka waihona pālua o ka ʻano māka ma hope o ka palaoa. ʻO kēia ke alakaʻi i ka emiʻana o ka kuhikuhi glycemic hoʻohālikelike i nā wīwī e kūmula i ka gelatinize (no ka laʻana, ka ʻiʻo berena).

E wehewehe pū kekahi i ka hoʻēmi ʻana i ka wā o ka aʻa ʻana a me ka kuhi, ʻo ia hoʻi, i ke ʻano kuke kahi i hoʻohaʻahaʻa ʻia ai ka hopena o ka hydration ma mua o ke kaila ʻana i ka wai.

Kekahi mau kalapona kūlohelohe kūlohelohe e kumu paha i ka hydrolysis haʻahaʻa (hoʻokaʻawale i nā pūhui kemika me ka hoʻopihapiha ʻana o ka wai) o nā welo, e hōʻemi ana i ka glycemic index.
He kūpono kēia no nā huahana cereal, ʻoi aku ka pasta.
ʻO ka noho ʻana o kahi gluten e hoʻolōʻihi i ka hana o nā amylases digestive, kahi, e hoʻohālikelike ana i ka lawe ʻana aʻe o ka glucose.
Eia pū kekahi ʻikepili moʻo i ka mōʻī hiki ke kaupalena i ka hana o nā amylases digestive a, no laila, e hōʻemi ana i ka ʻaila glucose.

ʻO ka mea mua, hoʻoliʻiliʻi ka momona o ka meaʻai (ʻo ka mea i loaʻa ka nui ma ka legumes, a me ka oats) he hopena a kūlohelohe wale nō ma ka hōʻemi ʻana i ka glucose resorption a, no laila, e hōʻemi ana i ka glycemic index of o ke kau e pili ana.

VI. Palapala Hema

Hoʻonui ka huaʻōlelo glycemic o nā hua starchy me ʻōpiopio. ^ E Ha yM. He mea kūpono kēia no nā maiʻa (a ʻoi aku ka nui o nā manamana).

ʻO nā lau nui o ka lau ma ke ʻano liʻiliʻi o ka glycemic index (ma kahi o 40), e hoʻonui nui ana me ke kaʻina ʻala (65), ʻoiai ua ʻoi aku ka maikaʻi o ke kō me ka nui ʻana. Hele like ka mea like i ka hoʻōla ʻia nā maiʻa.
Laki ʻO kekahi mau huahana, ʻoi loa ka ʻuala, alakaʻi i ka hoʻonui ʻana i ka kuhikuhi glycemic, no ka mea ke hoʻololi maoli nei ʻo GI i ke ʻano o ka "wā kahiko" o ka huahana.

V. Māhele pākaha / ʻokoʻa o ka huki ʻana

Inā he meaʻai starchy hoohiolo, nā mea liʻiliʻi o ke kōpū e hoʻomaʻemaʻe i ka hydrolysis o nā kōpena mākē. ʻO kēia, ke hoʻonui nei i ka helu glycemic.
Pili, pili kēia i ka palaoa, ka mea i haehae ʻia i loko o ka palaoa.
Eia kekahi, ʻo ka palaoa a me ka palaoa i loaʻa ka kiʻekiʻe glycemic index ma mua o ka laiki.
Hoʻoikaika ʻia ka palaoa ma ka wili o nā pōhaku wōwele e hoʻohālikelike ai i ka palaoa. He wahi ʻuʻuku ʻē aʻe ma mua o ka hoʻōla ʻana, akā ua kūleʻa ka palaoa. ʻO ka huaʻōlelo glycemic o ka mea i kapa ʻia ʻo "ʻai keʻokeʻo" he 60 a i 65, e ʻae ʻia nei.
ʻO ka papa i hana hoʻāla wale ʻia mai ka sourdough kūlohelohe e kōkua i ka hoʻohaʻahaʻa ʻana i ka glycemic index.
ʻO ka palaoa i hanaʻia mai nā palapalapa a pau, momona i ka momona a me ka protein, he haʻahaʻa glycemic index (ma waena o 35 a 45).

Me ka hoʻowalewale o ka mekala cylindrical i 1870, ka hoʻomohala mua ʻana o ka palaoa keʻokeʻo ma ke Komohana, a laila i ka honua holoʻokoʻa. Ua ʻike ʻia kēia ʻano ʻenehana loea hou, ʻo ia ka "holomua", ʻoiai ua hāʻule ia i ka hoʻemi ʻana o ka maikaʻi o nā meaola i nā huahana bakery.
Mahalo i nā ʻōnaehana ʻoi aku ka holomua, ua lilo ka palaoa i "maʻemaʻe" ma nā ʻōlelo ʻenehana. Eia nō naʻe, mai kahi kuhi o ka physiological, ʻo ia ka mea e emi ai ka liʻiliʻi, ʻoi aku ka liʻiliʻi o nā protein a me nā mea trace (nā huaora, nā minamina, nā waikawa momona) a me nā liʻiliʻi liʻiliʻi.
ʻO ka hopena, ʻo ka index glycemic o nā meaʻai i hana ʻia mai kēia palaoa e kiʻekiʻe.

Inā ʻoe e heluhelu i kēia ʻatikala a ʻaʻole maopopo ʻoe i nā mea āpau. aole makau - Ma kēia e hōʻuluʻulu mākou i nā mea i ʻōlelo ʻia a kuhikuhi i nā kuhi.

He aha nā mea e hoʻonui ai i ka kuhikuhi glycemic o nā huahana

1. Hoʻololi ʻia nā ʻano o nā kalaiwa no ka mea ʻoiai ʻaʻole wale ke "starch", akā he nui nā "welo".
2. ʻO ka welo ma mua e hoʻokaʻawale ʻia e kā lākou molekula molekepili (amylose / amylopectin ratio), me nā kiʻi a me ka hui pū ʻana o nā mea momona (nā protein, nā kālā meaʻai).
3. Hoʻopilikia ʻia nā hiʻohiʻona o ka welo a ka wai, ke anu a me ka wela, a me nā mea kaʻawale.
4. Hoʻololi ʻia ka meaʻai ma o kekahi ʻano ʻoihana, ka kīʻaha a i ʻole nā ​​meaʻaiʻai e pili ana i ka glycemic index a me ka digestible.

Hōʻike ʻia kēia ma ka hopena glycemic pili.

No laila, ʻo ka glycemic index of kahi meaʻai meaʻai he hopena o nā mea he nui e pono ai e noʻonoʻo i ke koho ʻana i nā huahana meaʻai.

Hoʻopiʻi ka haʻalele ʻana i kēia mau ʻepekema koʻikoʻi i ʻike ʻia ma mua o 15 mau makahiki. Ma muli o ka hopena, ʻaʻole ka hiki i ka ʻoihana meaʻai ke hoʻolaha wale i nā ʻano botanika e waiho nei i kahi pilikia koʻikoʻi, akā ua hoʻomohala ʻia i nā ʻōnaehana ʻoihana no ka hoʻomaʻamaʻa ʻana, ka kuke ʻana, a me ka mālama ʻana i ke kūlohelohe nui o nā pae glucose o ka lolo ma hope o ka ʻai ʻana i nā meaʻai o kēia wā.

I kēia lā ʻike mākou ʻo ka hyperinsulinism ka hopena o kēia mau hopena i ka hopena o ka metabolism a me ka mea pū kekahi i ka hapai, type diabetes II a me nā maʻi cardiovascular e pili ana i ka hapa nui o ka heluna o ka honua.
Ka hana ʻino loa i kēia manawa ke kuhikuhi alana i nā mea hoʻohana e uhi i ka 50% i ka 55% o kā lākou ikehu olakino i kēlā me kēia lā, me ka ʻole o ka hōʻike. mea huapalapala pono lākou e hoʻopau.

ʻAʻole hoʻopiha ʻia kēia mau ʻōlelo olakino e nā wehewehe e hiki ai iā ʻoe ke koho a hana i nā kalaiwa e like me kā lākou glycemic index.
Manaʻo ʻia e "lawelawe" hoʻopau i nā kalaiʻu paʻakikī, ʻaʻole koʻikoʻi loa e pili ana i ka ʻike nutrological physiological o kēia lā.
Ua ʻike ʻia nā mea noiʻi F. Bornet a me Professor G. Slama i kēlā "ʻAʻole hoʻololi i nā kalaiwa paʻakikī" aka, e pono oe e ike i kela "ʻO kekahi mau mākelē a me nā meaʻai starchy i ʻoi aku ka momona ma mua o ka kō maʻalahi." no ka laʻana, ka palaoa kīwī (GI 95) he ikaika ikaika e hoʻonui ai i ke kō o ke koko ma mua o ke kō (GI 70).

Michelle Montignac ʻo ia ka mea hoʻomaʻamaʻa mua ma ka honua e hāpai i ke kumumanaʻo o ka glycemic index i pili me ka hoʻolilo kaumaha.

I nā makahiki he 15 i hala iho nei, ua hōʻike ʻo ia i kāna mau puke āpau pehea ke ʻano o nā loli i ka hana ʻai i ke piʻi i waena o ka momona i nā momona ma mua o 50 mau makahiki i hala.

ʻAi nā kūpuna i loko o kahi ʻano liʻiliʻi o ke kō o ke koko (ʻo ka nui ka ʻai me nā mea laʻa me ka haʻahaʻa glycemic index a haʻahaʻa loa).
Ke hoʻololi nei mākou i kahi meaʻai hyperglycemic (ʻo ka nui o ke kālai ʻia me ka glycemic index kiʻekiʻe a kiʻekiʻe loa) ka nui a hoʻomaka ka poʻe i nā maʻi metabolic, ʻoi loa ka hyperinsulinism, kahi mea nui i ka paona a me ka maʻi diabetes.

Ka ʻike e kōkua iā ʻoe

ʻAʻole i loaʻa i nā hoʻoneʻe

Hoʻopilikia wale lākou i ke kō o ke koko a no laila ʻaʻole GI, a haʻahaʻa.

ʻO nā mea pili i ka Index Glycemic o nā huahana

ʻIke mākou he nui nā mea i hoʻopili huaʻōlelo i ka glycemic index o nā meaʻai.

I kēia lā huhū hōʻike maopopo maʻa mau nā hopena koʻikoʻi e pili ana i ka hopena maikaʻi loa o ka meaʻai GI haʻahaʻa i ka pale ʻana o nā maʻi momona ʻokoʻa.
Eia kekahi, hoʻopiʻi nā ʻano like ʻole i ka hoʻohana pono ʻana o GI.
He nui nā kumu e alakaʻi i nā kuʻe ʻana mai ka huahana GI.

Hoʻololi pinepine nā ʻike GI no ka huahana i hāʻawi ʻia.

1. ʻOi ka indexation glycemic o nā meaʻai i hoʻomehana ʻia ma mua o nā meaʻai maka.

ʻO ke ʻano a me ka manawa o ka mākaukau e hoʻoholo ai i ka GI o ka huahana.
Lī ʻia nā paila ʻuala, nā ʻuala a me nā ʻatikala i kālai ʻia ʻia ai kahi GI> 70. ʻO ka ʻuala a kalua ʻia ka GI

2. Ka hoʻonohonoho ʻana i ka meaʻai i nā ʻano: ka manawa like ka momona o ka momona a i ʻole ka palaka olakino e hoʻoneʻe i ka hoʻonui ʻana i ka hoʻokahe o ke koko a hōʻemi hoʻi i ka pae o GI.

3. ʻO ka hoʻoili a me ka kuke hiki ke hoʻololi i ka GI.

4. Eia kekahi, aia nāʻokoʻa nui loa i ka GI o kekahi mau huahana.

Hoʻokū ka huaʻōlelo glycemic food i nā kumu he nui: ʻo ka wikiwiki o ka ʻai ʻana o ka meaʻai, ka nui o ka nui, ka hoʻomākaukau ʻana, ka ʻano a me ke ʻano o ka wā e ulu ai nā huahana, a me nā ʻano o nā mea like ʻole, e like me ke kuhi ʻana i ka meaʻai i ka ʻuʻuku, ke kūlohelohe, ʻai kūlohelohe me ka insulin (i ka nui, e hoʻopilikia mai ka hana mai i ka insulin).

Pono e hana nā ʻepekema i kēia kumuhana, akā ...

Akā, ʻo ka hiʻohiʻona o ka nui o ke kaupaona ma muli o ka ʻai "Hūpeke" nā mea momona, nā meaʻai nui-GI e like me ke kō, nā papa keʻokeʻo, a me nā ʻuala, ka uala, a kāloti paha.
Me ka nui o ka ʻai i nā meaʻai me ka GI haʻahaʻa, hiki ke pale i ka nānā ʻana o ka nui o ke kaumaha a ma, inā paha, kekahi mau maʻi i mua.

ʻĀnō maopopo o ...

ʻO hoʻokahi a me nā huahana like - kahi loulou glycemic ʻokoʻa.

1. Wahi a ke ala o ka hoʻomākaukau, hiki i ke ʻano o ka glycemic index o ka huahana.

ʻO kēia ma muli o ke kumuwaiwai i ka meaʻai. ʻAʻole pono mākou e hoʻomaopopo i ke kaʻina paʻakikī e kū mai ana i ko mākou mau kino. ʻO ka maʻamau, nā meaʻai e hoʻokoe a i ka wai wela paha i kahi kiʻekiʻe o GI. Me kēia, e ʻoi aku ka maikaʻi o ka pipiʻi ʻili palolo.

ʻO kekahi hiʻohiʻona:

Kāleka lauʻai (GI = 20) a me ka aniani kaʻaila (GI = 50)

Pili ka pēpē i ka meaʻai hou a hoʻomākaukau ʻia. Ke ʻū maikaʻi ka meaʻai, kū hou ke GI.

2. Hiki paha ke hoʻololi i ka huahana i ka GI.

ʻO nā hana ʻepekema, e like me, ka laʻana, ke ʻoki a me ke kāohi ʻana paha i ka huahana, a i ʻole ka ʻohi ʻana i ka palaoa i loko o ka popcorn a wafers wīwī, nā kālai ʻia, hoʻonui i ka GI:

Kaʻa ʻapala (GI = 70) a kalua i ka ʻai (GI = 80)

Kīhai ʻia (hua momona mai ka pauka) (GI = 90)

3. ʻO ka pae o ka pākeke e hoʻopili i ka kuhikuhi i ka glycemic index

ʻO ke ʻano o nā mea kino he hana nui, no ka mea pōʻino, ʻaʻohe hopena maikaʻi, e like me ka wiski (ma ka manaʻo ʻoi aku ka maikaʻi o ka ʻoi aku ka maikaʻi). Eia kahi hiʻohiʻona no nā poʻe aloha banana.

ʻO ka maiʻa lau ʻole (GI = 35) a i ka maiʻa leʻa (GI = 55)

4. Loaʻa ka hopena maikaʻi o ke anuanu

ʻOi aku ka maikaʻi o ka ʻai ʻana i ka salala pasta ma mua o ka pasta mahana.

No ka hoʻomaʻamaʻa

• ʻAʻole pili i kāu ʻike o nā huahana GI i kēia manawa, e hahai i kēia mau alakaʻi.
• ʻAi i nā mea kanu āpau! Meinga paha!
• Aiʻa Pā! E kuke i nā ʻano pāʻai i kēlā me kēia pule.
• ʻAi i ka palaoa palaoa, kākā palaoa a pau, ka palaka kalala, a me ka palaoa palaoa durum. Eia nō hoʻi, he ʻuala i loko o ke ʻano, no ka laʻana, i kālua ʻia a i ʻole i pulehu ʻia, he pākia waiwai.
• E hoʻohana i nā aila ʻaila maikaʻi. ʻO ka aila loʻa, ʻāpaʻa, ka aila ...
• Eʻai ma kahi o ka ʻelua mau lawelawe o ka huaʻai hou i kēlā me kēia lā.
• Eʻai i nā pā iʻa hoʻokahi ma kahi pule.
• E hoʻohana pono i kahi koho momona nani o nā huahana momona a me ke kao! Eʻai e pili ana i nā lawelawe 3 i kēlā me kēia lā a koho i nā koho pīhoihoi.
• Ininu nui loa.