Hōʻike ka Insulin a me ka emi kaumaha
Ua kamaʻāina mākou i nā kīʻaha he nui, me ka manaʻo o ia kaleka hoʻoholo i nā mea āpau, nā mea āpau, nā mea āpau ... Ua aʻo mākou e ʻai kalepona manuahi , ke komo i loko o ka luhi glycemic index o nā huahana . ^ E Ha yM. Auwe! - Ke noho nei nā pilikia momona.
Akā, ʻaʻole ka haʻalele i nā ʻepekema, nā nutrists a me nā kauka, komo lākou i ka hana hohonu i nā hana pilikino o ka hoʻoponopono ʻana i ke kaumaha o ke kino.
ʻAʻole wau i ʻike inā maopopo nā mea kākoʻo a pau o ka meaʻai olakino i ka manaʻo o ka "insulinemic index", akā i ka huli ʻana, pono ia e noʻonoʻo pono i ka wā e hoʻokumu ai i kahi papa olakino.
ʻO ke kūmole Insulinemic
E ʻike mākou i ke kumu a he aha mākou e ʻike ai no ia!
ʻOkoʻa ʻole GI (ʻike i nā kikoʻī ma aneʻi)
AI (ʻaʻole mākou e komo i loko o nā wildoc biochemical, e pōkole mākou)
— kahi hōʻailona o ka wikiwiki a me ka nui o ka hana no ka insulin i ka pane ʻana i kahi hoʻohana o kahi huahana.
ʻO AI ka mea i kapa mua ʻia e Jenny (Jennette) Brand-Miller, he loio ma ke University of Sydney.
Hoʻomaopopo ʻo Brand-Miller ma ka hoʻohui ʻana i nā hōʻailona o ka ulu ʻana o ke kō koko koko, hiki iā ʻoe ke hoʻolohe me ke ʻano o ka wikiwiki a ma ka mea nui o ka insulin e hele mai "e hele mai" i kēia hilo a i nā mea āpau inā he meli nui ke kumu o kahi hoʻokuʻu o ka hormone neʻe.
Inā makaʻu ʻoe ke hoʻohaunaele i loko o nā kumumanaʻo a pau, a no ka lapuwale loa, no ka mea, ʻo GI a me AI me ka nui o nā hihia e kū hoʻokahi.
He liʻiliʻi wale nā nuances e hoʻokaʻawale iā lākou, nā mea e kūkā ai mākou ma ka ʻatikala.
1. ʻAʻole loaʻa nā protein a me nā momona i ka glycemic index, akā loaʻa i kahi index insulin.
Nā huahana Protein ʻaʻohe hopena i ke kō, akā pili ma ka helu o ka hana 'ana i ka insulin.
No ke ʻano, iʻa (AI - 59) a me ka pipi (AI - 51).
ʻAʻole kēia ke manaʻo e hoʻokaʻawale kēia mau huahana.
Ma hope o nā mea āpau, ʻo ka insulin i pane no nā mea hāʻawiʻai kala i hūnā ʻia e hāʻawi i nā protein a me nā momona i ka ate ma kahi e puka ai ka gluconeogenesis.
ʻO ia kahi, kahi "glucose" ʻano nui o ka glucose ke synthesized, ke kāpae ʻia i ka pae o ka hōʻemi ʻana o nā waihona momona a hoʻonoho i loko o nā ate, kidney cortex a me nā uaua.
He wahi ikehu i hiki ai i nā ʻuhane.
He maʻalahi ka hopena. ʻai a me ka iʻa e ʻai ai, akā ʻaʻole i ʻai i ka iʻa a me ka pipi hui pu me ka maʻalahi o ka ʻai ʻia "nā ʻawaʻi nui" me ka GI kiʻekiʻe (no ka laʻana, ka ʻuala, ka ʻala keʻokeʻo, ka ʻai), e kīloi ana i ke kō o ka kō i loko o ke koko.
2. Ka wai momona kiʻekiʻe + insulin kiʻekiʻe loa, momona momona momona!
Ua hoʻokumu ʻia e nā ʻepekema ua hōʻike kekahi mau huahana ua loaʻa ʻole kahi hopena o ka wikiwiki a me ka nui o ka hana o ka insulin.
Hoʻomaopopo kēia mea e hiki i nā kīʻaha mai lākou ke hāʻawi i ka satiety no ka lōʻihi loa!
ʻAʻālua huahana AI
Oil Olive - AI = 3
Avocado - AI = 5
Walnuts - AI = 6
Tuna - AI = 16
Kaaka - AI = 20
ʻO nā huahana me ka AI nui
ʻAi nā hoʻokūkū AI like me ka mau o nā luaole a me nā kumu no nā kō!
Kaulana kukui - AI = 120
ʻO nā pancakes a me nā pancakes mai ka palaoa keʻokeʻo - AI = 112
Melon - AI = 95
Potato - AI = 90
Pā ʻai ʻaina kakahiaka - AI = 70-113
ʻElua mau huaʻalaha mea hewa loa: ʻo AI kiʻekiʻe ke kūloko me kahi GI haʻahaʻa
ʻunaka : GI - mai 35 a hiki i ka 63 i kau i ka ʻano, AI - 90-115
ʻolaka : GI ʻole ma mua o 40, AI a i ka 60-70).
ʻO ka inikini hoʻoholomua me ka hua a me nā huahana ʻē aʻe me ke kō maʻalahi i loko o ia mea he hui maikaʻi loa ia no kāu kiʻi!
A aia ʻunakame ʻōmaʻomaʻo - ʻoi aku ka hoʻopoina!
Akā maikaʻi ʻo ia e hoʻohui i nā momona olakino (nā nati, ka pata a me ka avocados) a me ka moa me ka tuna i ka papa kuhikuhi!
Lūkini waiwai, akā inā i hui pū ʻia me ka ʻōpala .
3. ʻO ka hoʻohana ʻana i nā huahana e hoʻonāukiuki i kahi kao koko a me ka hoʻokuʻu ʻana i ka insulin ʻaʻole e hoʻonāukiuki i ka ulu ʻana o ka maʻi kūʻē o ka insulin.
L? i ka pau ʻana o ke kino i kona ʻike ʻana i ka hormone.
A laila ua ʻike ʻia ka momona a me kahi maʻi piha o nā maʻi.
E makaʻala i hoʻokahe, ʻaʻohe mea o GI, akā hana ka ʻai i ka mea momona i nā mea momona loa, "huki" i kahi ʻāpana o ka pīhoihoi glucose.
4. ʻO kekahi helu o nā waikawa, me ka lactic acid, e pili ana i ka helu o ka hoʻokuʻu ʻana i ka insulin.
ʻOiai ʻoi nā huahana waiū a me nā mea hou (fermented) o nā huahana waiū e loaʻa iā AI me kahi kumu o nā waikawa organik (ma ka laʻana, ua ʻokiʻoki i nā kukama) a hōʻemi lākou i ka helu o ka huna ʻana i ka insulin i ʻole e hoʻohana ʻia ka berena keʻokeʻo me lākou.
Inā ʻoe e ʻai i ka meaʻai i ke kō a pau, a i ʻole ka pau ʻana, pono ʻoe e ʻai iā ia i ka hui pū me kekahi mea pickled, a ʻopa a i ʻole kawa.
ʻO ia ka mea, ʻo kēia ka yogurt me nā pickles, ʻaʻole me nā hua hoʻohui.
E hoʻomanaʻo i ka Helene kazoaz tzatziki, ke komo pū i ka ʻākala, nā kukama, nā mea kanu a me ka kāleka
Ua ʻike ʻo Janette Brand-Miller o ke Kulanui o Sydney, i kekahi mau mea, ua hūnā ka pancreas i ka insulin nui e pane ai i ka ʻai ʻana o kekahi mau meaʻai o ka liʻiliʻi glycemic index.
ʻO Jeanette Brand-Miller no ka hoʻohālikelike ʻaʻole i lawe i ka glucose (e like me GI), akā keʻokeʻo keʻokeʻo . Koi ʻia ʻo ia ka huaʻōlelo glycemic a 100.
No nā hoʻokolohua a me ka helu ʻana iā ʻAi a me GI, ʻaʻole mākou i hoʻohana i nā mahele huahana me nā mea he 50 g o nā kālaiā, akā ʻo nā ʻāpana huahana e hua ana i ka nui o ka ikehu: 1000 kikijoules (240 kcal.).
AI huahana AI (ikaika GI)
(ʻO ka helu mua ka GI, ʻo ka lua ka helu AI nā huahana e J. Brand-Miller)
Croissant - 74 a me 79
Cupcake - 65 a 82
Nā Kuki Lapa - 63 a me 74
Nā kuki - 74 a me 92
Nā Palani Mars - 79 a 112
Nā pīpī - 12 a me 20
Yogurt - 62 a me 115
Kaila aila - 70 a 89
Kāpoti Koti - 52 a 61
Keʻokeʻo keʻokeʻo - 100 a me 100
Nā pōmole Farani - 71 a me 74
Beef - 21 a 51
ʻIʻai - 28 a 59
Bananas - 79 a 81
Nā hua waina - 74 a me 82
Apana - 50 a 59
Kanaka - 39 a 60
Insulin - "kalepa" koko, insulin - He pilikia kēia no ka hoʻololi o nā paʻakai i ka glucose. Ke komo nā meaʻai i nā ʻaiā i ke kino, e huna ʻo ka pancreas i ka insulin.
Eia kekahi, hui pū ka hormone i ka glucose a "pasia" i loko o nā kīʻaha koko i loko o nā ʻāpana o ke kino: me ka ʻole o ka hormone, ʻaʻole hiki i ka glucose ke komo i ka ʻōpū ma o nā membranes. Hoʻololi koke ke kino i ke aniani i mea e hoʻonoho hou i ka ikehu, a hoʻohuli i ke koena i loko o ka glycogen a waiho i ia e waiho i loko o nā ʻiʻo a me nā leʻa.
Inā ʻaʻole e huka ke kino i ka nui o ka insulin, e hoʻomoʻi ka nui o ka glucose i ke koko, kahi e hoʻohemo ai i ke kō maʻi maʻi .
ʻO kekahi maʻi ʻē aʻe e pili pū me nā membipes cell cell adipose. ʻO kēia mau kekona, ma muli o ka maʻi, e hoʻowalī i ko lākou naʻau a ʻaʻole e "ʻae" i ka glucose i loko. E hoʻomaka ka hōʻiliʻili o kaʻili ʻopi momona e kumu ana hoʻi i ka maʻi diabetes.
I mea e maʻi ʻole ai i ka maʻi a noʻonoʻo, pono ʻoe e noʻonoʻo i nā huahana AI.
Inā hōʻike i ka GI ka helu o ka huli ʻana o nā mea i ka glucose, a laila hōʻike nā AI o nā huahana i ka helu o ka hana ʻana o ka insulin e wāwahi i nā huahana.
He aha ka mea i hana ʻia no AI?
No ka loaʻa o nā kaha pono pono Hoʻohana ka poʻe paani i nā huahelu o ka insulin. Hoʻohana pinepine ʻia e kēia mau mākaukau e hōʻike ai i ka wikiwiki o ka glucose i kūlike me ka loaʻa wikiwiki o ka nui o ka iwi.
ʻAʻole pili ʻo AI i ka malama ana i ka palaka o ka metabolic akā pū pū kekahi no ka meaʻai . ^ E Ha yM. He mea nui ka helu AI no ka mālama ʻana i kahi meaʻai olakino.
ʻO ka loaʻa kālā kaukaʻi i ke kūlana o kāu pancreas a me kou manaʻo e pili ana i ka insulin. Hiki i kekahi kanaka me ke kelepona olakino maikaʻi ke ʻai iki i nā mea āpau ma kēlā me kēia kaukani, ʻoiai e waiho ana ma ke kaupaona maʻamau a ʻaʻole i loaʻa ka momona. Hiki i ke kanaka e nānā i ka hānai i kahiʻano pālahalaha ʻaina a, ma muli ona, i hiʻona.
Aia kekahi mau manawa e hoʻemi ke kaupaona?
I ka nīnau, he aha ka hana no ia? ʻO kēia neʻe piʻolua lā o ke ʻano o ka insulin e hoʻoneʻe mau loa iā mākou i kahi manawa e hōʻea i ka momona momona?
ʻO ka mea nui — makemake (uʻi) a Kōkua o ka poʻe akamai akamai.
ʻO kahi e hoʻomaka ai
Hoʻopau mai kahi meaʻai o nā meaʻai me ke GI kiʻekiʻe a i ʻole AI:
- nā kīʻaha i loaʻa nā kō, nā hua palaoa, nā ʻuala a me ka laiki keʻokeʻo.
- nā meaʻai i nā momona o ke kalaiʻawa - nā huahana i hana maikaʻi ʻia (palaoa, kō, kōpaʻa keʻokeʻo), hoʻōla ʻia i ka paʻakai (flakes palaoa, popcorn a me ka laʻala, ka waiū i hoʻomoʻa i ka wai, pia),
- huahana hou - nā mea i hoʻopau ʻia ma Rūsia ma mua o 200 mau makahiki (ʻuala, palaoa.
- mai nā lau - beets a me nā kāloti,
- mai nā huaʻai - ka maiʻa a me nā hua waina.
ʻO nā hui huahana maikaʻi loa
- nā kīʻaha me kahi moʻoʻehā kiʻekiʻe: nā pateta, ka palaoa, ka pīpī - ʻaʻole e hui pū me ka protein: iʻa, keʻa ʻīwī, aʻa.
- ʻai i nā meaʻai mākaʻi me nā momona ʻala, me ka pata, a me nā mea ʻai ʻana,
- ʻaʻole ʻae ʻia nā meaʻai ʻaihue wikiwiki
- He kūpono nā ʻōmole a me nā ʻaʻa no nā kiramona wikiwiki, akā ʻaʻole nā mea kanu nāu,
- nā ʻokiʻoki ʻoki ʻole a ʻo nā mea kākoi paʻakikī e hoʻopili pono ʻia.
Pehea e māhele ai i nā meaʻai e ka meaʻai
no kaʻaina kakahiaka - squirrels,
nā kālaiʻai wikiwiki a me ke kīpī - a i ka 14 hola,
no ka ʻaina ʻaina, nā mea ʻalani paʻakikī a me ka protein (no ka laʻana, ka laiki me ka umauma moa).
Ma kēlāʻano, hikiʻole ke kāohi iā AI o nā huahana meaʻai iā ʻoe iho . ^ E Ha yM. No laila, hiki iā ʻoe ke hoʻohana i ka papaʻaina kūikawā
Mea ʻai AI Keʻena
E like me ke kiʻekiʻe o AI, ua māhelehele ʻia nā huahana i ʻekolu mau māhele:
- ka hoʻonui ʻana i ka nui o nā insulin: i ka ʻai, ka waiū, nā ʻuala, nā mea i hoʻomoʻa ʻia, ka ʻākena me nā hoʻopiha,
- me ka haʻahaʻa AI: pipi, iʻa,
- low AI: oatmeal, buckwheat, hua.
Kamai Laulawe 160
Mālama Bar 122
Kentang ʻia 121
Bean 120
Kaikahana Ioka 115
Nā hua maloʻo 110
Palapala 108
Pololei (Keokeo) 100
Kefir, hoʻomoʻa i ka waiū i hoʻomoʻoni ʻia, ka ʻono, ka ʻona cream 98
Pololei (ʻele) 96
Nā kime pōkole 92
Miliki 90
Lōloikole (ʻaʻohe hika) 89
Kahiaka 87
Kūʻai, grape 82
Panano 81
ʻIke (keʻokeʻo) 79
Nā ʻōpala kiki 75
Koti Pōkuhika ʻIole 74
Rice (brown) 62
Kīwiki pālolo 61
ʻĀlelo 60
Apana, ʻano like ʻole o nā iʻa 59
Kūleʻa berena 56
Aloha 54
Beef 51
Lactose 50
Muesli (ʻaʻohe hua maloʻo) 46
Kāpena 45
Oatmeal, pasta 40
Nā heihei moa 31
Mīsila huila, lentil (green), cherries, grapefruit, brown chocolate (70% cocoa) 22
Peanuts, soybeans, apricots 20
Lā lau waiho, kamato, huaʻala, kākā, ka ʻala, ka ʻūhā, ka pōpō (ʻōmaʻomaʻo), broccoli, kāpelu 10
Kālehu wela (Unroasted) 8
Tsatsiki mai Crete
Nā mea waiwai
- 500 g Greek kaleha (10% momona)
- 1 Kāleka
- 4 ʻulaʻula kāwele, hou
- ka paʻakai, ka pepa - e hoʻāʻo
Hoʻohālikelike maikaʻi iā yogurt.
Pihi i ka ʻōmole a kāʻala i ka ʻala.
Paʻakai i ka ʻōmato a kali a hiki i ka hoʻonā ʻana o ka wai kōkō.
E pīpī i ka kāleka i ka manawa like.
Kāʻei i ka palaona.
E hoʻokomo i ka kukama i kahi lole maʻemaʻe a pīpī.
E hoʻohui i ka hua i ka ʻōmato a hui.
E waiho i kahi liʻiliʻi a me ka wā me ka paʻakai (mālama) a me nā pepa.
He aha ka hana o ka insulin i ke kino?
I loko o nā papa momona e loaʻa i kahi kikowaena ākea - triglycerides. A aia kahi waʻa momona manuahi ma kahi kokoke, nui ka nui o lākou, e holo mau lākou i loko o nā ʻōpala momona, kahe kahe ... Ke hoʻomau nei kēia kaʻina - e hele ana, hiamoe, a pēlā aku.
Eia kekahi, huna ʻia ka insulin. Nā pae Insulin: kiʻekiʻe, medium, haʻahaʻa. A i kekahi manawa, i ka piʻi ʻana o ka insulin, e hā mai ka mālamalama ulaula - a holo kiki ʻia ka momona momona a pau i loko o kēia kelepona, ua kūʻai ʻia lākou i loko o kahi pōpō a aia i 2 mau manawa hou aku o lākou.
ʻO kahi hiʻohiʻona. ʻO nā ʻāpana a i ʻole mea maiʻa ka mea laikini e huna ʻia ai ka insulin. Kuhi i ka ʻalem a me ka insulin i hūnā ʻia i loko o 3 mau hola. ^ E Ha yM. ʻO ia, ma hope o 3 mau hola hiki iā ʻoe ke hoʻomaka e hoʻomaʻamaʻa i ka keena, hele no aerobics, lele kaula - akā koe wale no nā mea kalai ʻole, ʻaʻole ʻoe e wela i ka momona momona hoʻokahi.
No laila, he mea nui loa ka index insulin. Hoʻohui like ʻo ia me kahi kikoʻī glycemic.
ʻO ka huahelu Glycemic - ka helu o ka saturation o ke koko me ke kō.
Loaʻa i kēlā me kēia huahana he mau huahana glycemic. A e hilinaʻi kēia mau ʻōhua i nā mea he nui: ma ka pehea i hoʻomākaukau ʻia ai ka huahana a me nā huahana ʻē aʻe e pili pū ana.
ʻO kahi hewa nui i ka wā e hoʻohana ai i ka ʻīwī ʻaina
No ka hoʻohālikelike, ʻo ka ʻīleʻa ʻaina ka punahele punahele o ka hapa nui o ka poʻe i ke ahiahi. Ua kūʻai ʻia ke kīʻī pahū no ka mea he calcium ka nui. ʻOiai maʻamau i loko o ka kaiki i ka mea ʻokiʻoki haʻahaʻa haʻahaʻa - a ʻAe ʻia ka calcium mai ka momona ʻaina hoʻoleʻu momona i ka momona, akā lawe ʻia wale nō mai ka ʻiole kaola hoʻokaʻawale maikaʻi. ^ E Ha yM. Akā ʻoi hoʻi i ka mea ʻai koko hoʻohaʻahaʻa haʻahaʻa e hoʻonui ai i ka pae kiʻekiʻe o ka insulin ma mua o kahi ʻāpana o ke kō.
Hoʻonui i ka hormone i ka pālelemakule, kuleana ʻo ia no ka hoʻomaka ʻana e puhi i nā paka i ka pō. A i ka pō ʻoki ʻo ia i ka 150 mika o ka io o ka adipose (50 wale nō mau minuke). Inā hoʻokuʻu ʻia ka insulin i ke ahiahi, a laila e pale ʻia i ka hana o kēia hormon. A i ka pō, ʻaʻole e loaʻa ka momona momona.
ʻAʻole hiki iā ʻoe ke ʻai i ke kīlea i ka pō. E hoʻokuʻu ʻia ka Insulin ma ka pīkī kolo a me ka hopena o ka pale ʻana o ka nui o ka ulu lāʻau nui, e kōkua ana i ka momona o ka pō ma ka pō, e hele mau loa ia.
A inā e ʻai ʻoe i kahi ʻāpana o ka puaʻa, ma ka laʻana, ka lard no ka pō. He haʻahaʻa haʻahaʻa haʻahaʻa ʻo kēia huahana. ʻAʻole kū kū ka Insulin a kū maikaʻi nā mea āpau - e nalowale mākou i ke kaupaona. Manaʻo mākou i nā lula: ka mea e ʻai ʻole ai e hōʻemi i ka paona.
