Papa inoa hua glycemic Low List

I kēia lā ua lilo ia i mea e kamaʻilio e pili ana i ka kuhikuhiʻana glycemic. Hiki mai kēia manaʻo i nā mea hoʻoikaika kino, akā ua lawe i ke aʻa a hoʻohana ʻia ma nā wahi a pau. ʻO kēlā me kēia mea hoʻokūkū a makemake wale paha i kahi kanaka makemake e nalowale i ke kaumaha e hoʻomaka i ke koho i nā huahana e pili ana i nā kuhikuhi GI. Eia nō naʻe, ua manaʻo ʻia nā mea kanu a me nā huaʻai ma ke ʻano o ka meaʻai priori a me ke olakino maikaʻi, no laila ʻaʻole lākou e mālama ʻia i nā moʻo. Akā i waena o lākou he mau huaʻai me ka haʻahaʻa glycemic index, a me nā mea e pau pono. ʻOiaʻiʻo, waiwai nui lākou a pau e pono i kāu papa. E pili ana ia mau mea e pili ana i ke kino a me ka loaʻa ʻana o nā maʻi endocrine.

He aha ka GI?

E noho pōkole mākou i ka ʻatikala a maopopo i ka mea e pili ana. No laila, ʻo ka GI ke kumu o nā loli i ka glucose koko ma hope o kahi meaʻai. I kēia wā, aia nā papa kikoʻī i hiki i ka mea ke loaʻa i nā helu kūpono, e like me ke kūkulu ʻana i kāu meaʻai.

ʻO ke ʻoi aku ka GI, ke piʻi a kiʻekiʻe ke koko koko i kona wā e komo ai. Hoʻopilikia kēia i ka hana o nā he nui o ka insulin, ma muli o nā mea i hoʻouna ʻia e nā mea momona i nā momona. ʻO ia ke kumu nui loa no kahi kanaka me ka insensitivity insulin e hoʻopili i nā hua me kahi haʻahaʻa glycemic index i kaʻai. ʻO ka papaʻaina o ke ahiahi i ka liʻiliʻi ma ka hapa he mau huaʻai hou.

Taming pololi

Inā ʻoe e hāʻawi ʻia i ke kīaʻi me nā kuki a me ka huehue, he aha kāu e koho ai? ʻO ka hapa pinepine, ka mea mua, no ka mea ʻoi aku ka maʻalahi a me nā manawa pinepine ka poʻe hoʻokipa e hāʻawi wale ia i kahi papa ʻaina. He aha ka mea e tupu ai i ke kino ma hope o ka ʻai ʻana i nā lepe? Ke hele koke nei ʻo Hunger i kahi manawa koke, akā ma hope o ka hora e hoʻi hou ai i kona pae mua, a hoʻomaka e ulu. Akā ʻokoʻa loa nā hua me kahi haʻahaʻa glycemic index, ʻoiai nā huaʻai i loaʻa i loko o lākou i ke kahe koko a hoʻopau ʻia i nā pono o kēlā me kēia lā.

Ua hōʻike ʻia nā hoʻokolohua nui ma hope o nā meaʻai me ka GI kiʻekiʻe, ua hoʻopau ka poʻe i ka 80% ʻoi aku ka nui o nā calorie ma mua o kā lākou ʻai ʻana i nā huaʻai me kahi haʻahaʻa glycemic index. Mai kēia, ua hāmama ka poʻe nutrists i ka loaʻa koke o ka glucose o ka glucose i ka nui o ka kiʻekiʻe o ka hormone, ka mea e hoʻoulu ai i ka makemake. ʻO ka hopena kahi ukali holomua. Hoʻi hou ka ʻā kekahi i nā sweets, ma muli o ka hana ʻana i nā mea āpau a me nā pūnaehana me ka nele o ka pono o ka pono, a ke ulu nui ana ka kaumaha.

ʻO ka hoʻohanaʻana i ka kuhikuhi glycemia

ʻO GI kahi hōʻailona koʻikoʻi e mālama i kēlā me kēia kanaka i hoʻoholo e hoʻokomo i kona paona i mea e noʻonoʻo ai. I loko o ka'āpana hemolele, ʻo ia ʻo 100, ʻo ia ka nui loa. Wahi a ia, me kahi uku kiʻekiʻe, e piʻi koke ke kō, a laila hāʻule koke ʻoe. Kuhi ko kēia kanaka e pōloli hou a ʻaʻole hiki ke pale i kahi snack.

Kūlaʻi ka GI o kekahi huahana i kekahi mau kumu. E kākau liʻiliʻi iā lākou:

• ʻO ke ʻano o ka momona i loaʻa ma loko.
• ʻO ka heleʻana o ka momona hāmeʻa a sololuble.
• Nā huahana lako.
• Hoʻopiliʻia nā mea kanu i nā momona, pono nā meaʻai i nā momona a me nā protein, pono pono hoʻi ia e noʻonoʻo.

ʻO nā hua hua a me nā huaʻai me kahi haʻahaʻa glycemic index ka mea maʻalahi loa i hoʻokaʻawale ʻia o nā huahana a pau, no laila ua ʻōlelo ʻia e ke kumu o ka fiber. Eia naʻe, mai poina e loaʻa iā lākou ka nui o nā waihona kākeka. No laila, i ka wā o ka holoiʻana, e aʻo ʻia e hoʻopaʻa i kā lākou hoʻohana.

ʻO nā hui huahana like ʻole

No nā maʻi maʻi, ʻo kaʻai me nā huaʻōlelo liʻiliʻi e pono loa. ʻO ka hoʻolōʻihi i ka hana assimilation e hana, ʻoi aku ka maikaʻi. Aia kahi palapala e hiki mai ana, kahi e hiki ai iā ʻoe ke hoʻomaopopo koke i nā huahana ke kūʻai ʻia a ʻaʻole ia:

• Manaʻo ʻia ka haʻahaʻa o kahi pae o 10 a 40.
• Waihona - mai 40 a 70.
• High - mai 40 a 100.

I kēia mau lā, nui nā mea hana i hōʻike ma luna o nā ʻāpana pili i nā ʻike. Akāʻaʻole pili kēia i nā ukana kaumaha. No laila, pono e loiloi ʻia nā kūlohelohe a me nā hua me kahi liʻiliʻi glycemic index, ʻaʻole ia he pilikia, no ka mea aia nā papa piha i loko o ka ʻikepili āpau e pono ai.

ʻO nā hoʻololi i nā ʻano hana like ʻole

ʻAʻole koi ʻo GI. Aia ia i kekahi mau kumu. Hoʻopili kēia i nā hua. E nānā i kahi hiʻohiʻona maʻalahi. He GI o ka apricot hou he GI o 20. Inā e lawe ʻoe i nā apricots maloʻo, ʻo ia nā helu ma kahi nei he 30. Ua loaʻa kahi paʻola i kahi GI o 91. Ke nānā aku nei i ka papa inoa o nā hua me kahi haʻahaʻa glycemic index, pono ʻoe e makaʻala e like ka hoʻokaʻawale ʻana o nā hua hou i hiki ke hoʻoluliluli i ke kaʻina o ka absorption a wikiwiki wikiwiki. iā ia. Loaʻa i nā hua āpau nā huaʻai i ko lākou ʻano, kahi e hoʻoemi ai i ka hana. Eia naʻe, hiki i ka maʻi maʻi maʻiʻai ke ʻai wale i nā huaʻai wale ma ke ʻano mod mod.

He aha nā ʻano hua hiki iaʻu ke ʻai me ka palena ʻole palena.

ʻO nā mea ʻai a me nā huaʻai me kahi haʻahaʻa glycemic index ka mea nui i ka papa o ka maʻi maʻi a me ka mea hoʻokūkū. ʻO ka hapa nui o nā huaʻai a me nā hua liʻiliʻi he GI a haʻahaʻa paha. Hoʻopili kēia iā lākou i kahi mea nui loa i kaʻai ʻana o ka mea hoʻokūkū a me kahi mea maʻi me ka maʻi maʻi.

• ʻO ka mea mālama nui loa i ke kino, ka lemona, blackcurrant, apricots a me nā cherries, ke kumu kūʻai - kahi āpau lākou a pau he 20. He ʻo ia, hiki ke hoʻopau ʻia me ka makaʻu ʻole.
• ʻEleʻeleʻeleʻele a me ka ʻōpala, huehue a me ka lingonberry - hōʻailona 25.
• ʻO nā ʻōpapela a me nā hua āpau, nā currants ʻulaʻula, nā peach, nā ʻona a me nā huaʻala, nā buckthorn kai - 30.
• ʻO ka ʻōpala pīpī a me nā blueberries, cranberry, tangerines a me nā gooseberries - 40.
• Kiwi, persimmon a mango - 50.

No ka nani a pōmaikaʻi

ʻO GI i nā hua āpau he 35 mau ʻāpana. ʻO ka hoʻohanaʻana o kēlā me kēia lā i nā paʻi ʻelua he mea huna o ka nani, hou a me ke olakino. He nui nā mea kanu o kēia huahana. Hoʻoulu nā pectins a me ka fiber i ka hoʻowalewale ʻana; maikaʻi ka pālea no nā keiki. Kākoʻo ka Vitamin E i ka nani, a hāleʻa ke vitamin A i ka ulu ʻana. No laila, ʻānai ʻia nā huaila i kēlā me kēia lā. Eia nō kekahi, hoʻokaʻawale ka GI i kēia. Loaʻa i ka pōkole Pomegranate - he 35. I loaʻa ia i nā mea kūlohelohe, nā kaomi a me nā huaora, nā tannin a me nā mea huamo, a me nā mea waiwai ʻē aʻe he nui wale. E like me kāu e ʻike ai, ʻaʻole ʻokoʻa like nā hōʻailona o ka GI ma waena o kēlā me kēia. Hōʻike i nā hua me kahi haʻahaʻa glycemic index o nectarine. ʻO 35 ka hōʻailona.

ʻAi me ka oki

Aia nā huaʻai i kūpono ʻole i ka poʻe i kēia manawa. Pono e haʻalele ka maʻi maʻi iā lākou. ʻAʻohe lākou mai kahi kokoke i nā pae kau kau. Hiki i nā huaʻai me kahi huaʻōlelo glycemic haʻahaʻa ke lilo i mea ʻono maikaʻi loa no kēlā me kēia lā, a he wahi haʻahaʻa wale nō nā hui o kēia pūʻulu. Hāʻawi ʻia nā pineapples a me nā pulisa e ka GI kiʻekiʻe, 66. Aia i mua o ka wai meli (hōʻailona 72). Akā he mau lanakila lanakila nā lā - ʻo kā lākou pākuhi he 100. ʻOiai nō ka hopena o kēia mau huaʻai maikaʻi, hiki iā ʻoe keʻai iā lākou i nā helu liʻiliʻi, ʻo 1-2 hua i kēlā me kēia.

ʻApala huaʻai

Aia nā hua āpau o luna i ka nui o ka fiber. No laila, ʻoiai nā mea nui o nā kalepona, haʻahaʻa loa kā lākou GI. ʻO ka hapa nui o ka ʻili meaʻai i ka ʻili. No laila, ʻai i nā huaʻai me ka hoʻomaʻemaʻe ʻole hoʻomaʻemaʻe mua, a hoʻolohi ʻoe i ka lilo ʻana o nā glucose i ke koko, ka mea e hoʻomaʻamaʻa i ka maʻi lōʻihi. Hoʻololi ka hua a pau i ke kaʻina o ka hemo o ka glucose. No laila, ʻo nā poʻe me ka maʻi maʻi maʻi ʻaʻai e ʻai i nā huaʻai me kahi GI a i ʻole 40 mau ʻāpana. Akā ke hoʻohana ʻana i nā wai hou nāu i hoʻopoina loa i nā pono āpau o ke fiber. Ke hoʻonui koke nei ʻo GK. Kuhi ʻia nā hua ʻai i ka maʻi maʻi, ʻaʻole ia e hōʻike ʻia i ka wāʻai ikaika.

ʻO nā lau momona a me nā lau lau

Ma kahi kokoke i nā glycemia haʻahaʻa. Mai 20 a 40 he hōʻailona maikaʻi loa, e hoʻolilo ai iā lākou i kahi ʻaoʻao maikaʻi a me kahi kīʻaha kūʻokoʻa no kēlā me kēia lā. ʻO ka meaʻokoʻa wale nō ka kaleta a me ka palaoa. Pono kēia mau mea kanu i ka meaʻai a hiki ke hoʻopau ʻia i loko o nā liʻiliʻi, a i kekahi manawa

ʻAʻole hiki ke hoʻonui ʻia i ke koʻikoʻi o nā mea kanu. Pono lākou ma ka hapa o ka hapaʻai o kēlā me kēia lā no nā maʻi me ka maʻi maʻi, a ma ke kanaka olakino hoʻi. ʻO nā kīʻaha ʻaoʻao paʻakikī ʻē aʻe, nā salads a me nā casseroles hiki ke hoʻomākaukau mai i nā lau.

ʻAʻole pili ke ʻano o ka mālama wela i ka hoʻonui ʻana i ka waihona. A inā he mau huaʻai me ka liʻiliʻi glycemic index for no ka hoʻomaloʻo hiki ke hoʻohana me ka paakiki koʻikoʻi, a laila ʻaʻole hiki ke ʻai wale i nā lau ʻai, akā inu wale nō. ʻO ka wai kinaki, no ka laʻana, ua ʻōlelo ʻia ʻoiai me kaʻai paʻa loa.

Nā mea kanu GI haʻahaʻa

Hōʻike ʻia ia e hoʻohana i nā kao, ke kāleka, nā ʻano āpau, ʻōpala a me ka zucchini, squash, kamato a me ka laʻa, ʻalahala, nā pīni a me nā lentils me ka aneane ʻole palena. ʻO nā ʻano āpau āpau, nui wale nā ​​mea ʻē aʻe. ʻO ka mua kaʻaila kāobala. Ma kona ʻano kikoʻī, ʻo ia kāna index is 35, a i loko o ka mea hoʻolapalapa, 85 PIECES. No laila ua maopopo ke koho. Nui ka poʻe e like me ka ʻuala, akā ʻo kona helu he 85. Inā hoʻoholo ʻoe e hoʻohui i hoʻokahi pākui ʻuala i ka pā, a laila pono ʻoe e hoʻoulu hou i ka wai i ka pō nui. E hoʻomaʻemaʻe i ka nui o ke kō.

Ka papa ʻaina

He mea nui ia e koho wale i nā mea kanu a me nā hua me ka GI haʻahaʻa, akā e hāʻawi maikaʻi iā lākou i ke ao holoʻokoʻa, a hui pū me nā huahana ʻē aʻe. E like me ka mea i ʻōlelo ʻia ma mua, pono e ʻai ʻia nā huaʻai a i ʻai ʻia, me ka ʻole o ka hoʻohui ʻia o nā ʻano aila. Hiki i kahi papa momona maikaʻi ke lau maloʻo huaʻai, hiki ke hoʻopau ʻia me ka waiū haʻahaʻa. Hiki ke hoʻopau i nā lau ʻai i kekahi ʻano, me ka ʻole ʻana i loko o ka pata a me ka aila ʻaila. Hiki iā ʻoe ke hana i ka hana ʻai ʻaina mai nā mea kanu.

ʻO kahi o ka hopena

Ke koho ʻana i nā meaʻai kūpono loa, e nānā pono i nā mea kanu ʻai a me nā hua me ka GI haʻahaʻa. ʻAʻole wale kēia he mea leʻaleʻa maikaʻi, akā he mea nui hoʻi i ka meaʻai. Pono e hele i kahi kumu o ka fiber me kēlā me kēia meaʻai, e hiki ai iā ʻoe ke mālama i ke ʻano o ka satiety no ka lōʻihi lōʻihi. Pono e nānā pono kēia lula i ke ahiahi. No laila, pono e hoʻololi ʻia ka pāʻina ahiahi i nā mea kanu a me ka ʻiʻo a me ka iʻa. Ma muli o ka hopena, e hiki i ka maʻi diabetes ke hoʻokele i ke kō koko koko, a hiki i ka mea hoʻokūkū ke mālama i kona kino ponoʻī. Inā ʻoe e hoʻolālā i kahi papa no ka pohō kaumaha, a laila lawe ʻoe i kēia ʻike ma ka moʻolelo.