ʻO ke kuhikuhiʻana o nā huahana Glycemic: pehea e hoʻopilikia ai i ke olakino a me ka kaumaha

ʻO ka kuhikuhi glycemic - i hōʻiliʻili ʻia o ka GI - ua lilo i manaʻo hana no ka hoʻohana ʻana, ma luna o nā pā e hoʻopili ai: "ʻO nā pilikia olakino? A ua helu ʻia ka GI? ”," ʻAʻole hiki ʻoe ke lilo i ka momona? ʻAe, ʻoiaʻiʻo hoʻi! Me nā huahana me kēlā GI nui loa, he aha ke kaumaha koʻikoʻi? " ʻAʻole ia he mea kupanaha ka hoʻomaka ʻana he nui nā mea nalowale i loko o ke ola inā ʻaʻole lākou ma ka hoʻohālike mau me ka GI ikaika i hoʻopiha i ka manaʻo o kahi kanaka hou. Loaʻa paha ka manawa e ʻike ai i kēia mea kuhihewa ʻo Mr. X, ka hoʻokomo ʻana i nā lāʻau i loko o nā huila o ko mākou hui like ʻana. No laila, i mea e hoʻopiha ai i ka lehelehe i ka ʻike i ka poʻe i ʻike ʻole i ka glycemic index o nā huahana, e hōʻike kā mākou kikowaena ʻōlelo iā ʻoe i ka mea he nui a pehea ka ʻike nui o ka GI no ka mālama ʻana i ke olakino a hakakā hoʻi i ka momona kaumaha.

ʻO ka huaʻai palapala ʻaihala: he aha ia a he aha hoʻi ia e ana ai

I ka ʻōlelo maloʻo o Wikipedia, ʻo ka kuhikuhi ʻana o ka glycemic "kahi hōʻailona o ka hopena o ka meaʻai ma hope o ka ʻai ʻana i ka glucose koko." ʻO ia, me ke kōkua o GI, ʻike iā ʻoe i ka wikiwiki a me ka hoʻohaʻahaʻa ʻana i nā paʻakai momona mai kā mākou ʻai e hoʻoneʻe ʻia e ke kino a, no laila, e hoʻonui i ke kō o ke kō koko. Hoʻololi ʻia ka helu glycemic i nā wae o 0 a 100. ʻO ke kiʻekiʻe aʻe o ka mākaʻi, ʻoi ka wikiwiki ka ʻai ʻana o ka meaʻai, e hoʻohuli i ka glucose, a ʻo ka wikiwiki ka mea e pōloli hou mākou.

Hoʻomaopopo nā haʻawina lapaʻau i nā pono o kahi papa me kahi nui o nā haʻalulu GI haʻahaʻa i ka hakakā i kēlā me "nā maʻi o ka ʻōwili" e like me ka momona nui, ka maʻi maʻi, nā maʻi maʻi, nā maʻi o ka ʻōnaehana cardiovascular a me kekahi mau neoplasms.

Ua kū ʻia ka huaʻōlelo ʻo GI ma nā puke loea ma ka hopena o ke kenekulia hope. Mai ia manawa, ua hana ʻia nā haʻawina he hōʻoia i nā pono o kahi papa me ka ʻike nui i ka haʻahaʻa glycemic index o nā haʻahaʻa mea nui i ka hakakā ʻana me nā "maʻi o ke kuamoʻo" e like me ke koʻikoʻi, ka maʻi maʻi, nā maʻi maʻi, nā maʻi o ka ʻōnaehana cardiovascular a me kekahi mau neoplasms. Ua ulu nui ka makemake i ka GI no kekahi mau ʻāina ʻEulopa i hōʻike ʻia ka pae kiʻekiʻe ma ka pūpū meaʻai!

Ka hoʻohana pono ʻana o ka ʻike e pili ana i ka glycemic index o nā huahana

Hōʻike ka pae o ke kōpaʻa koko (glycemia) ma ka nui a me ke ʻano o nā huamo i loaʻa iā mākou, no laila ʻike ka ʻike iā GI e ʻohi i ke kiʻekiʻe o ka glycemia, pale aku i ka maʻi hyperglycemia i ka wā nui - inā he nui ka nui o ke kō i ke koko. Ma hope o nā mea a pau, pili ka pae o ke glycemia i ka maikaʻi, ke kino a me ka noʻonoʻo o ke kanaka, ma ka makemake, ʻaʻole ia e haʻi i ka hopena o ke olakino "i ka lōʻihi." ʻO nā ʻōlelo pōkole a me ka maʻalahi: inā ʻaʻole mākou makemake e launa i kahi maʻi ma hope o kekahi manawa, a i kēia lā e pono mākou e mālama i ka GI o kā mākou mea ʻai.

I mea e maʻalahi ai ka hana ʻana i kahi papa ʻaina kūpono, ua hoʻomākaukau kā mākou kikowaena papa o nā glycemic indexes o nā huahana, kahi e ʻike ai ʻoe i ka pau ʻana o ka ʻatikala. Maʻaleʻa nā mea āpau: ʻo ka liʻiliʻi o ka GI o kahi huahana, ʻoi aku ka olakino. Ma hope o nā mea a pau, ʻo ka meaʻai me ka huaʻala glycemic kiʻekiʻe e loaʻa ana i nā kao nā ka nalo kino, kahi e ʻeli koke ʻia ai, ma muli o ke ʻano e piʻi nui ai ke kō o ke kō aʻai, a laila hāʻule pū nui i laila, kahi e alakaʻi ai i ka hypoglycemia. Hana kēia, no ka laʻana, ma hope o ka hoʻopau ʻana i ka popcorn. ʻOiai ka ʻai me nā mea haʻahaʻa a me nā lā haʻahaʻa ka GI e ʻeli lohi ana, a lohi iki hoʻi ka hilahila koko.

Palaha liʻiliʻi GI Diet

ʻO ke kumu o kahi meaʻai haʻahaʻa-GI he mau māla lau ʻana i nā lau ʻai a me nā huaʻai, nā kīʻaha, nā kīʻaha huaʻai a piha i ka momona, granola me nā hua maloʻo, a me nā huaʻai. Inā he palaoa, mai kā pulupulu palaoa kāwili. No kaʻaina awakea, pono e kuke ʻia i ka ʻulaʻula, kīwī a palala paha, pasta mai ka māla durum, buckwheat a millet porridge, legumes: chickpeas, lentils, soy. Pono ka ʻūhā, pasta, cereals i ka mokuʻāina ʻo Al dente (i unuhi ʻia mai i ka "ʻĀpana" i nā niho ") - i ka wā i paʻa mau ai ka huahana, ʻaʻohe o lākou manawa e hoʻolapalapa ai. ʻO kēia kahi o ka mākaukau o ka ʻalani, ma ka mea kūikawā, e hiki iā ʻoe ke ʻai i ka nui a ʻaʻole hoʻi i loaʻa i ka momona.

ʻO nā mea pili i ka Index Glycemic

No ka hoʻokō pono pono i ka pae o ka glycemic index o kahi huahana, he nui nā mea e noʻonoʻo pono ai, no ka mea, ʻo ke ʻano o ke kō (ʻoi a maʻalahi paha), ka ʻōnaehana olakino, a me nā ʻike o ke ake kai a me nā momona i ka huahana e pili ana i ka wikiwiki o ka hoʻokaʻina ʻana o ka ʻai, a no laila, ʻo ka pae o ke kō i loko o ke koko. , mea kalaiʻi, a hiki i ka pae, ke mahana, ka mālama wela o ka manawa o ka meaʻai. No laila, eia nā kumu nui e hoʻopili i ke kiʻekiʻe o ka glycemic index o nā huahana:

ʻO ka ukana Glycemic a me kona hopena ma ke kōpaʻa koko

Eia nō naʻe, ʻaʻole i pili ka GI i ke kō i ʻike ʻia iā mākou, akā, ma ka ʻula hina, eia nō ka GG - kapa ʻia ia (GL-glycemic load) -ʻo ka glycemic load (a i ʻole ka ukana - e like me kāu makemake maikaʻi loa). Ua kamaʻilio ʻo ia e pili ana i ka nui o nā kalaka i nā meaʻai. No ka laʻana, inā i loaʻa ka nui o nā meaʻai me kahi GI like, akā me kahi nui o nā kaola kālena, a laila emi ka nui o ke kōpaʻa koko ma hope o ka ʻai ʻana i kahi huahana me kahi haʻahaʻa o nā haʻahaʻa haʻahaʻa.

Hoʻopili i GI, hoʻokaʻawale hoʻi nā loea i ka GG - kahi lawe glycemic, e pili pū ana i ka kō koko. Inā hōʻike ʻo GI i ka wikiwiki e hoʻohuli i ka glucose i glucose, a laila hōʻike ʻo GG i ka nui o ka glucose i loko o ke koko.

Hoʻololi ʻia ka GH ma kēia ʻano: ʻo ka nui o nā huapalapala i loaʻa i ka huahana i ka huaʻai i hoʻonui ʻia e GI a mahele ʻia e 100. I ka hopena, ua loaʻa iā mākou ka māmoli me ka GI 72, akā he 4 g wale mau huʻakai ʻekahi i hoʻokahi hapa waena, ua haʻahaʻa loa GG - pono wale 3: (4 x72 ): 100 = 2.88. No laila, ʻaʻole e hoʻonui ka honi wai i ka honi koko. ʻAʻole hiki iā ʻoe ke ʻōlelo e pili ana i kahi maiʻa o ka paona like, me kahi GG he 12 a 12, ʻoiai ka glycemic index o nā maiʻa ma lalo o kēlā me nā wai wai: 52 kūhelu i ka 72!

ʻO ka hoʻonui ʻia ʻana o GH i ka meaʻai ma nā mea i loaʻa nā pōmaikaʻi olakino penei:

haʻahaʻa haʻahaʻa - ma mua o 10,
waimea - 11-19,
kiʻekiʻe - keu 20.

ʻOiaʻiʻo, ʻaʻole maʻalahi ka helu ʻana i ka papa kuhikuhi pono e lawe ana i ka GI a me GG i ʻike ʻia. Hoʻohui, pono mākou e hoʻomanaʻo o ka huahana like, i ʻai i nā manawa i ʻole o ka lā, hiki ke hoʻopalike i nā pae koko koko. Akā he olakino, he nani, kino kino nā pua a me ka nānā pua, ke ola mua o ke ʻano ʻōpio a ikaika i nā manawa lōʻihi, e ʻike ana i kāu moʻopuna, a me nā moʻopuna, ʻaʻole paha i kūpono i ka manawa a i hope e hoʻoholo ai, pehea, pehea, pehea, a pehea a me pono i ka ʻa? Pono ʻia. He pono no ka waiwai!

KA LOA O KE KAHI MAUA MA KE KĀLUA HALE VE K ONʻI KĀLIKI

I nā manawa he nui, ʻo ia hoʻi i nā welo o kā mākou papa lumi, lohe mākou i ke ola ka mea nui ma ke ola o kekahi kanaka. I ka hoʻolohe ʻana i kēia huaʻōlelo, ua noi au i koʻu mau mākua e haʻi hou aʻe e pili ana i ia mea, a laila ʻōlelo mai koʻu makuakāne iaʻu e nānā i loko o kā mākou "ʻ explanlelo wehewehe nui o ka ʻōlelo Lūkia i hoʻoponopono ʻia e D.N. Ushakova. " ʻIke wau i kahi wehewehe ʻana i loko o ka paukū: ʻO ke olakino ke kūlana maʻamau o kahi ʻano kūpono, kūpono ʻole. Hāʻawi ka World Health Organization i kēia wehewehe: ka ola ke kūlana piha o ka olakino, ka noʻonoʻo a me ka olakino, a ʻaʻole wale ke kaʻe ʻana o nā maʻi a me nā hemahema kino. ʻAʻole nā huaʻōlelo āpau i ʻike iaʻu, akā ua maopopo iaʻu he mea koʻikoʻi loa kēia. ʻO ke olakino a me ka lōʻihi a me ke ʻano o ke ola, ka hana ʻana o kēlā me kēia. ʻOiai kēia mea nui, ʻaʻole pono nā keiki a hiki i nā pākeke ke noʻonoʻo e pili ana a hiki i nā pilikia olakino koʻikoʻi. Pehea mākou e nānā ai i ko mākou olakino? He mea nui loa ia e mālama i nā maʻi e kū mai nei i ka manawa, akā ʻoi aku ʻoi aku ka pololei o ka hoʻāʻo ʻana e pale iā lākou i ke kū ʻole ʻia. Ma ke kamaʻilio ʻana me koʻu mau mākua, ua aʻo wau he mea nui ka mea a mākou eʻai ai i ka mālama pono i ke olakino. Ua ʻōlelo ʻo Papa he nui nā mea ʻepekema e pili ana i kēia pilikia, ka hoʻohui ʻana i nā papa ʻaina ʻai a hoʻohālikelike i nā wahi like ʻole o ka honua me kā lākou mau ʻano ʻai.

Hoʻomaopopo wau i koʻu mau mākua a me ka nui o ka nui o nā keiki soʻona ʻoi aku ka nui o ka maʻi āpau a ke ʻike ʻole ʻia nei nā maʻi. Uʻi nui nā ʻepekema i nā kalepona i kā mākou papaʻai. Maopopo wau hiki i nā ʻepekema ke hana i nā ʻōkuhi, akā pono mākou e kiaʻi i ka mea pono pilikino. Ua lilo wau i makemake, a ua hoʻoholo wau e hoʻopaʻa i kēia pilikia - pehea ka pili o kā mākouʻai i ko mākou olakino.

No laila hoʻoholo wau e hana i kahi haʻawina ma mākou i hoʻoholo ai:

Object of study - kalowa.

Kumuhana noiʻi - ka hopena o nā kākeke i ka olakino o ke kanaka.

Ke Kuhiakau: Inā ʻike mākou i nā hopena e pili ana i nā hāmeʻe i ka olakino o ke kanaka, e hele pololei mākou i ka hoʻolālā o ka olakino maikaʻi i loko o ke ao.

ʻO ke kumu noiʻi - e ʻike i nā mea e pili ana i nā meaʻai i loaʻa ka ʻai i ka olakino kanaka.

Nā Kūlana:

E aʻo i ka puke pili ma kēia kumuhana

E hōʻuluʻulu i ka ʻākena ma hope o ke kamaʻilio ʻana me nā kamaliʻi

E helu ana i nā BMI no nā haumāna i kā kāua papa

Hana i nā haʻawina ma nā hopena o nā meaʻai like ʻole ma ke kō koko

Mākaukau i ka kū ʻana o ka ʻike no ka Pūnaewele

Hana i nā ʻōlelo hāpai.

Nā ʻina noiʻi

hoʻopaʻa palapala ʻana i nā puke pili ma kēia pilikia,

ka huli ʻana a me ka nānā ʻana o ka ʻike ma ka Pūnaewele.

Ke nānā ʻana i ka momona kaumaha

1.1. Papa kuhikuhi kikoʻī

Hoʻokahi hui o nā kauka Lūkini mai nā kūlanakauhale ʻē aʻe (ʻo ia hoʻi: ʻo Moscow, Krasnodar, Novosibirsk, Samara, Yekaterinburg, Kazan, Tyumen, Krasnoyarsk, Yaroslavl, Khabarovsk, Nizhny Novgorod) i hana i kahi loiloi nui (he ʻumikumamākahi tausani kanaka) e aʻo ai i ka hoʻoili ʻana o ke kaumaha o ke kino ma ke ʻano o nā ʻōpio. i na makahiki he 12 a 17 paha ma ka paona o ko kakou aina. Ua hōʻike ʻia ma waena o nā kaikamahine, ʻo 7,7% keu loa a keu aku ka 1.6% i nānā i ka momona, i waena o nā keikikāne i ke ʻano o ke kino: ʻoi loa ke kaumaha ma kahi o 11.2% a me ka momona o 2.5%. ʻOi pū kekahi mau mea nui e pili pono i ka paona o nā keiki: ke ʻano hana, ʻano maikaʻi ʻole a me nā hana maikaʻi.

Ke alo aku nei nā keiki ma luna o ka pilikia a me nā pilikia paʻakikī. No ka poʻe luhi, ʻoi aku ka paʻakikī o ka hoaaloha, ʻike pinepine ʻia lākou me ka palaka a me ka wikiwiki. Loaʻa iā lākou kahi pilikia me ka hoʻonaʻauao a me ke aʻo ʻana, a me ka hoʻohaʻahaʻa ʻana iā ʻoe iho, i ʻike pinepine ʻia i loko o lākou i ka wā ʻōpiopio, hiki ke ola. ʻOi aku ka nui o nā ʻōpiopio ma nā pilikia olakino. Ua ʻike paha ʻoe i nā keiki he nui me nā pilikia ma ka momona kaumaha a ʻaʻole hiki iā lākou ke holo i nā mika ʻeono me ka ʻole o ka hanu.

He aha ka manaʻo o nā huaʻōlelo "overweight" a me "obesity"? ʻO kahi hōʻailona maʻamau o ka nui o ka nui o ka pehu o ke kino (BMI) - ka helu e hiki ai iā ʻoe ke nānā i kahi maʻamau o ke kanaka, kaupaona a ʻemi paha ma ke kiʻekiʻe a me ke kaumaha o kahi kanaka. Ma ke kūlike, e like me ka ʻōlelo nui o ke kino, hiki iā mākou ke kamaʻilio e pili ana i nā pilikia olakino i loko o nā kānaka, e komo pū me nā keiki, a me ka pono o ka mālama ʻana.

Hoʻonohonoho ʻia ka BMI no nā keiki he 2 a 20 paha mau makahiki e ka ʻano: ua kau ʻia ka paona o ke keiki i ka kilograms i ka square o ke kiʻekiʻe o ke keiki ma nā mika, a laila ua hoʻohālikelike ʻia me nā hiʻona maʻamau o nā keiki ʻē aʻe o ka wahine a me ka makahiki e hoʻohana ana i nā kiʻi kikoʻī kūpono kūpono i hoʻomohala ʻia e nā ʻepekema i 2000 (see fig. 1).

Kuhi. 1. Ka ʻike o ka moʻolelo kūloko.

Kūkulu ka nū iwi kino ma lalo o ka 5 pakeneka e pili ana i ka hoʻemi ʻana o ke kaumaha kino, a ʻo kahi BMI ma luna o ka 95th percentile e pili ana i ka momona. ʻO kahi laʻana, ʻo ka 60th o ka pākēneka i ke ʻano he 60% o nā keiki ʻē aʻe o ka wahine like a me nā makahiki he haʻahaʻa haʻahaʻa ma BMI.

Heʻoiaʻiʻo, nui i kā mākou papaʻai i ka hiki ke loaʻa ka momona a me ka momona, akā, ʻo ka mea mua loa, makemake wau e hoʻomoe i nā mea kalaka ma kaʻu hana.

1.2. Pūleapohola

ʻO ka kalapu ka waiwai kumu no ka olakino. I loko o kahi meaʻaiʻai, pono ka momona i ka 50-55%. Akā ua hoʻokaʻawale nā kalaiwa no nā calcium. Aia nā “hōʻemi” kino i ka nui o ka hoʻonui ʻana i ke kōhi koko, aia nā mea maikaʻi i nā pakanikua "maikaʻi" a me ka haʻahaʻa o ka pancreas. He ʻokoʻa nā kalapoka:

Pāleʻaleʻa maʻalahi (glucose, fructose, sucrose, lactose) ke maʻalahi a maʻalahi a hoʻoulu nui i ke kō koko. Hoʻokomo ʻia i ke kō, nā ʻawaʻawa, nā mea inu honi, confectionery, ʻona, ʻaila a pēlā aku.

ʻO nā kalapona kalapona (kahe, glycogen, polysaccharides), e hoʻomoihue iki ʻia, e hoʻonui hou i ke kōpaʻa koko a no ka manawa lōʻihi e mālama ia ma ke pae e pono ai ka hana pono o ke kino. Hoʻokomo ʻia ma nā cereals, legumes, potato, pasta, roti, hua.

Pākuʻi kāmala ʻaʻole i noʻonoʻo ʻia ka momona e ke kino. Hoʻokomo ʻia i nā mea kanu, bran.

No ka hoʻoholo ʻana i ka ʻai ʻoi aku ka maikaʻi o nā poʻe me ka maʻi maʻi, ka mea ʻatikala o ke Kulanui o Toronto ma Kanada, ʻo Dr. David Jenkins, i hoʻopuka mua i ka manaʻo o ka glycemic index.

ʻO ka maʻalahi o ka pauka, ʻoi aku ka hoʻonui ʻana i kā kō koko. ʻOi aku ka paʻakikī o ka likowa, ʻoi aku ka haʻahaʻa o ke kō o ke koko. Loaʻa nā pelekane i nā maʻalahi index glycemic kiʻekiʻe a kūpono pono ia no ka hoʻihoʻi ʻana ma hope o ka pōloli lōʻihi, ka hana kino kino, a i ʻole ka lōʻihi o ka hana naʻau.

Eia nō naʻe, no ka meaʻai nā kalaka kiʻekiʻe-a ke kumu i ka ulu ʻana o ka nui o ka insulin, e alakaʻi ana i ka hoʻoila ʻana o ka nui o ka ikehu i ka momona. A ma kēia, e huli ana, e kiʻi i ka waiwai nui.

ʻO nā palaka kalapika i nā manawa pinepine ʻole ka index glycemic medium a haʻahaʻa paha.

2. ka mahele ʻāpana

I mea e aʻo hou ai i kēia pilikia, ua hana ʻia kahi haʻawina ma waena o koʻu mau hoa aʻo. Ua noi ʻia kahi nīnau e hoʻopiʻi (ʻApuhipihi Helu 1), kahi i manaʻo ʻia e pane i nā nīnau, nā pane kahi, kahi mua, ua ʻae iā mākou e huki i nā kiʻikuhi o ka nui o nā kikoʻina o nā haumāna i kā mākou papa (e nānā i ka Gambar 2).

Keikikāne BMI kaikamahine BMI

Kuhi. 2. Kuhiahi kino kino i helu ʻia no nā haumāna o ka papa 2D

Mai kēia mau pakuhi ua maopopo ka hapa nui o nā haumāna i kā mākou papa ma ka kaupaona maʻamau a he liʻiliʻi wale nō nā keiki. ʻAʻole kaupaona kekahi, ʻoiai ua kokoke kokoke kekahi i kēia.

ʻO ka lua, ma ke ʻano he nīnau nīnau, ua nīnau mākou i nā keiki i ke ʻano o nā meaʻai a lākou e makemake ai e ʻai i ka lā. Ka mea, he mea kūpono ka hānai ʻana o nā keiki, inā e kamaʻilio mākou mai ke kūlana o ke koho ʻana i nā huahana e pili ana i ka helu glycemic. Hōʻike ʻia nā hopena ma ke kiʻi 3.

Kuhi. 3. ka loiloi ʻana i ka pololei o ka hoʻopili ʻana o ka papa kuhikuhi i kēlā me kēia lā i nā haumāna o ka papa 2D.

Eia nō naʻe, i ka ʻike i nā ʻaoʻao ʻē aʻe (ʻAkuhāpā Nihi 2), ua nānā kā mākou i ka mea ʻai o nā mākua o kā mākou mau hoa. I kēia hihia, ua hōʻike ʻia nā hana ʻole, hōʻike ʻia i ke kiʻi 4.

Kuhi. 4. Hōʻalo i ka meaʻai o nā mākua o nā haumāna 2D

Hoʻokumu i nā kiko o nā keiki, nā huahana maʻamau e hoʻohana pinepine ʻia e nā haumāna o kā mākou papa, i hōʻike ʻia nā huaʻōlelo glycemic o kēia mau huahana i ka ʻApili 3. I mea e ʻike ai i nā huahana he nui a emi ʻole paha, e pili ana i ka wikiwiki a me ka lōʻihi o ka hoʻonui ʻana i ke kō koko koko ma hope o kā lākou hoʻohana ʻana, ua hoʻoholo ʻia e hana i kahi hoʻokolohua. No kēia, helu ʻia kēlā me kēia o ka hui o ka hui 4 i loko o ka hui o nā mea hana (ko mākou ʻohana) no ʻekolu lā ma kahi ʻōpū ʻole, a me 30, 60, 90 a me 120 mau minuke ma hope o ka lawe ʻana i kahi ʻāpana o ka huahana meaʻai. Hana ʻia ka laikini koko i nā āpau a me kahi polokalamu Accu-chek softclix.Ua lawe ʻia nā anaʻu āpau o ke kahe koko i loaʻa e ka mea ʻo Accutrend Plus, no ka hana ma ke ʻano loea i nā ʻoihana olakino a no nā ana ʻana i ka home (Apehu 4). Hoʻopihapiha wau i nā hopena, hōʻuluʻulu a hoʻokomo i ka papa 1.

Papa 1. nā hopena o ke ana o ka hoʻoliʻina o ke koko i loko o kahi hui o nā mea hana ma ka ʻōpū ʻole a ma hope o ka lawe ʻana i nā ʻano meaʻai like ʻole

ʻO ka moʻolelo glycemic index

Hōʻike ka huaʻōlelo glycemic o ka meaʻai i kahi kiʻekiʻe o ke kō e loaʻa ai i loko o kou koko ma hope o kaʻai maoli i kēia meaʻai. No kahi kikoʻī o 100 mau kikoʻī, ua ʻae mākou e lawe i ka glucose maoli, ma kēlā me kēia, nā huahana huahana ʻē aʻe wale nō e hiki ke kokoke mai i ka glucose i nā ʻōlelo o ka hoʻolaha. I nā ʻāina ʻEulopa, ke hōʻike nei ka pale i ka glycemic index o nā huahana.

No ka laʻana, ka glycemic index of ke keʻokeʻo keʻokeʻo he 85, ʻōmaʻomaʻaʻa a i ʻole waiʻuila - 70, i nā wai huaʻai - 45-50, i ka hapanui o nā huaʻai a me nā iʻa ʻai - ʻoi aku ma mua o 10. He mea nui ia e hoʻomaopopo i ka loaʻa o ke kō i loko o ka huahana a me ka nui o ke kō i loaʻa i ke koko mai loko mai o ia ʻokoʻa.. ^ E Ha yM. No ka laʻana, no ka laʻana hau, a me ka wai momona, ʻoi aku ka nui o ka hopena o ka nui o ke koko ma mua o ka berena maʻamau.

Pākaukau. ʻO nā huahana Index Glycemic kiʻekiʻe

A hiki i kekahi manawa, ua manaʻo ʻia e hoʻopili pololei ʻia ka huaʻōlelo glycemic o ka huahana me ka manaʻo o ka pōloli. Ua wehewehe ʻia ka ʻano like me kēia: ma hope o ka ʻai ʻana i nā meaʻai me ka GI kiʻekiʻe, ke piʻi aʻe ke kiʻekiʻe o ke kōpaʻa koko, ke kīwī nei ke kino i ka nui o ka insulin e hoʻomaʻamaʻa i ke ʻano, hoʻokaʻawale loa ke kōpaʻa mai ka wai, kahi mea e pōloli ai i ka pōloli.

KA MEA KAHOLO: ʻO ka hopena o ke kō koko koko i ka pōloli.

No laila, hana hewa ka poʻe plump i nā huahana me ka GI kiʻekiʻe.

Eia naʻe, ma hope mai i nā haʻawina ʻepekema ua hōʻole ʻia kēia hypothesis. ʻO ka hoʻopau ʻana i ka manaʻoʻiʻo ʻaʻole maʻalahi ia (a ʻoi paha?) I nā ʻepekema.

ʻAʻole pili ka pōpilikia i ka pōloli a me ka lōlū

Ua lawe aku ʻo Dmitry Pikul i ka pou o ke kanakaʻepekema a me ka mea nāna i hoʻokumu iā Weightology LLC James Krieger:

ʻAʻohe o nā hopena hope loa i ka ʻepekema, hoʻokumu ʻia lākou ma ka ʻike i kēia manawa a no laila he kumu. Ke hōʻike ka ʻike hou, ua loiloi ke ʻepekema iā lākou, a hoʻohālikelike iā lākou me nā mea i hala a hoʻoholo i ka mea e hana ai iā lākou: e hoʻoponopono paha i nā manaʻo mua ma mua o lākou, a i ʻole hōʻole ʻia iā lākou.

ʻEpekemaʻo James Krieger i hoʻokahi kanaka - ke kiʻi mai kahi moʻolelo pilikino ma Facebook.

Ma kahi kokoke (i kahi o nā makahiki waena o 2000), ua kākoʻo wau i ka hypothesis e pili ana i ka hopena o ka insulin i ka loaʻa ʻana o ka momona / me ka momona.

Akā ʻoi aku ka nui o ka ʻike i kēia kumuhana, a me ka noiʻi hou aku i heluhelu ai, ʻoi aku ka ʻike i ka nui o kuʻu kuhihewa ʻana, a ua kūlike kēia hypothesis kūʻokoʻa i ka ʻāina maoli o nā mea, i.e. ʻaʻole pololei ʻo ia, i ka hopena ua loaʻa iaʻu ka ikaika i loko oʻu a pani i ka manaʻoʻiʻo iā ia.

A e like nō me ia, ua manaʻoʻiʻo maoli au i ka "glycemic index" kahi mea koʻikoʻi e pili ana i ka makemake. A hou hou, ua hōʻike ʻia kahi noiʻi hohonu hou o kēia pilikia i ka ʻoiaʻiʻo, ʻo ka hopena o ke kuhikuhiʻana i ka glycemic index ma ka makemakeʻa he mea liʻiliʻi loaa, hou iaʻu ua loaʻa i ka ikaika iaʻu iho a kāpae ka manaʻoʻiʻo i kēia kumumanaʻo.

ʻOiai, ke ʻano nei he kūpono ʻole kēia mau mea a pau, aia nō hoʻi kēia i loko o ke kaila o ka insulin hypothesis (ke ʻōlelo nei wau e pili ana i ka hoʻoholo kūpono ʻole ke kalaka nui ʻia nei nā kumu kala i loko o ka insulin, a ʻo ia hoʻi e alakaʻi i kahi kaho maʻa i nā pae glucose i loko o ke koko (reactive hypoglycemia), a me kēia mau mea i kahi exacerbation o ka pōloli a me ka ʻai nui). He kūpono anei ia? Mahea paha he kūponoʻole, akā kūleʻa ʻole kēia ʻaʻole maoli.

Eia kekahi, e kamaʻilio mākou e pili ana i ka ʻikepili i hōʻike koʻikoʻi i koʻu kūlana i ʻike ʻole ʻole ʻia e pili ana i ka glycemic index a me kona hopena i ka makemake.

Kūpono nui loa, akā kekahi o nā loiloi mua e pili ana i kēia pilikia kahi noiʻi i hana ʻia e kekahi mea kākoʻo e like me ka hypothesis o ka glycemic index o Jenny Brand-Miller. Ua hōʻike ʻo Jenny, me kāna hui o nā ʻepekema, he 38 mau ʻano ʻokoʻa like a loiloi i nā mea e wānana ana i ka satiety ma hope o ka ʻai ʻana iā lākou (1). ʻAʻole ʻoe i manaʻoʻiʻo i kēlā (ʻaʻole wau i manaʻo mua ma mua), akā ʻAʻole loaʻa kahi glycemic index i ke ʻano o ka ʻeha.

Akā ua hoʻohuli ʻia nā mea i loko o ka satiety: ʻokoʻa ikaika o ka meaʻai (no ka laʻana, he kīwaha kīwaha o nā kīnika, e pili pono ana i nā ʻōmole ʻelua o nā hua waina, ua like nā pāpaʻona kalima ma kēia mau punahele, akā he like, akā nā kūlike, i.e. ka nui o nā kalaki i kēlā me kēia 1 o nā huahana, ʻokoʻa). ʻōpiopio, ʻona hoʻi me nā makemake i ʻono ʻē aʻe.

Papa 1. ʻO ka mākau saturation o nā huahana meaʻai (no ke kuhikuhi - 100% - lawe i ka palaoa keʻokeʻo).

Ua hōʻike hou aku ʻo Krieger i nā haʻawina he nui e kākoʻo ana i kāna manaʻo:

Ma kekahi noiʻi (2), i alakaʻi ʻia e nā mea kākau like i ka makahiki 1996, ʻaʻole i pili pū ʻia nā loli o ke koena o ke koko.

A 2007 meta-analysis (e pili ana i ka pilina ma waena o ka insulin a me ka pae o ka glucose koko ma hope o ka ʻai ʻana, a me ka pōloli a me ka nānā ʻana aku o ka ikehu e pili ana i kēia mau hana, i waena o ka poʻe me ke kaumaha a me ka kaumaha. hōʻike i nā loulou i nā pae o ka glucose o ke koko ʻaʻole i pili me ka satiety (3).

ʻO ka ikaika o ka meaʻai a me ka fiber, ʻo nā mea pāʻani ʻelua e kuhi i ka mea maopopo ʻole e pili ana i ka hoʻopaʻa ʻana i ka hoʻohālikelike ʻana o ka glycemic index. ʻO kēia ka mea, aia ma lalo o kou mana ʻelua, ʻo ka hopena o ka glycemic index ma ka makemake makemake ana e palupalu a hōʻoluʻolu paha.

No ka laʻana, ma kēia noiʻi (4), i ka nui o ka ikehu o ka meaʻai, ka hoʻouluulu makro me nā ʻōnaehana a me nā ʻikepili o ka fiba a ua loaʻa ka hopena me nā haʻahaʻa glycemic index ma ka manaʻo o ka piha piha, ʻaʻohe hopena i ka intake kalori maoli..

Ma nā mea ʻē aʻe (5, 6) i kāohi ʻia, i hāʻawi ʻia i nā mea komo i kahi kīʻaha ʻole ʻole, a no ka kāohi ʻana nā mea like e like me nā haʻawina ma mua, ʻaʻohe hopena o ka manaʻo o ka piha.

Ma kahi mākaʻi paʻa loa, mālama maikaʻi ʻia ʻo 8 mau lā ʻona aʻo (7), kahi i ʻike ʻia ai nā manaʻo o nā macronutrients i ka meaʻai a me kona ʻono. ʻaʻole i pili me ka huki i ka leʻaleʻa a me ka ʻai (hilinaʻi i kona ʻono).

Heʻokoʻa nā kūlike o ka huaā Glycemic

Ma ke ʻano o ka mea i luna aʻe, ua hoʻokumu ʻia (8, 9) ia ʻO kahi kūlike o ka glycemic index o kahi huahana e kūlike i kekahi kanaka a i kekahi. ^ E Ha yM. A ʻoi aku hoʻi ma mua o kēlā Ka loli like ʻana o ka glycemic index o ke huahana like mai ka lā a ka lā i ka mea like, i.e. ʻaʻole ʻae kēia mau ʻikepili iā ʻoe e hoʻokele i ka hōʻailona i kuhikuhi ʻia e like me ia ma ke kānāwai.

Hoʻopuka ʻo Krieger i kēia mau ʻōlelo manaʻo:

No ke kumu o nā mea a pau i luna, ʻaʻole wau e manaʻo i ka wā e hoʻolālā ana i ka ʻai e pili ana i ka saturation, pono ia e kāohi i ka index glycemic food. Ma muli o ka ʻano ʻike like ʻole me ka glycemic index, hiki ke hoʻokaʻawale ʻia nā meaʻai mai ka papa ʻaina, ʻoiai, ʻaʻole ka GI haʻahaʻa, ʻoiai ʻaʻole ia ka saturate maikaʻi, akā lawe pū kekahi i nā waiwai momona (no ka laʻana ka like ʻo ia ka kanu) . ^ E Ha yM.

He aha ka helu glycemic index (aka GI, aka GI)?

Inā hiki i ka glycemia ka hiki i ka paʻaloli ka hoʻololi i ke kao o ka glucose i ke koko (hyperglycemia - i luna, hypoglycemia - i lalo), a laila ʻo GI, kēlā me kēia mea, kahi kuʻuna kuʻuna o ka hyperglycemia o kahi huahana kūikawā.

Eia kekahi, ʻoi aku ka nui o kona glycemic index, ʻoi aku ka kiʻekiʻe o ke kō o ke kō ma ke koko ma hope o kona hoʻohana. Ma muli o kahi GI maikaʻi e manaʻo ʻia mai 50 a he haʻahaʻa, a hewa - ma luna o 50.

ʻO ka waiwai kumu no kāna helu helu hoʻokahi haneli, ʻoiai ʻo 100 ka mea hoʻohālikelike o ka glycemic glucose - na kalapeka i loko o kāna ʻano maʻemaʻe.

Ma ka hahai ʻana i ka pilina, hiki iā ʻoe ke aʻo pehea e hana ai i kahi papaʻaʻai ʻo "6 petal" e lilo ka momona kūpono.

Pehea ka pili ʻana o ka glycemic index i ke kino?

Inā e hele mai ʻoe i ka laconicism indacent, a laila me ke kaulike a pau o ka pane "Kahi maʻi glycemic kiʻekiʻe e pili kino i ke kino, a he haʻahaʻa ka maikaʻi" ka noʻonoʻo noiʻi e hele ana i loko o nā pilina kumu, ʻaʻole maopopo.

Ke komo i loko o nā mea huna o nā kaʻina kūloko e kuleana i nā mea hoʻonaninani o ka helehelena a me ke olakino maikaʻi, ʻo ka wehewehe kikoʻī wale nō o ia e kōkua. No laila, he aha ka mea i hana i loko o ke kino ma hope o ka huahana e waiho ai i ka kalapona e hoʻopau ʻia e ka mea nona?

ʻO ka pau aʻe o ke kō e komo ai i loko o ke kino e hoʻoholo ʻia i ke kaʻina o ka hoʻokaʻawale ʻana i ka insulin. Mai kahi mea hoʻomana mākaukau o ka mea lawe i ka hana - ka pancreas - glucose i ʻole:

ʻO ka hopena hope loa o ka kalawaʻe i ka nui o ka insulin i hoʻokuʻu i. A me ka nui o nā insulin i hoʻokuʻu ʻia, ma ke ʻano hoʻi, e hilinaʻi i:

Mai ka maikaʻi a me ke kumu o ke kōkoko e loaʻa ana

Inā 100 ka hoʻohālikelike o ka glycemic glucose, a laila no ka fructose (ʻoiai he mea ʻoi aku ka momona o ka ʻono), ʻoi aku kēia mākaukau ma mua o 20, no ka lactose (ka waiū waiū) - ʻaʻoleʻoi aku ma mua o 35.

No laila, ʻo ka meli (me 50% glucose i ʻoka o ke kō o kona mau gula), pōʻino, hāʻule i loko o ka papa inoa o nā kākūkā me ke kaha glycemic index, ʻoiai, no ka laʻana, ka apricots maloʻo (me ka fructose e lanakila ana ma kāna ʻano) aia ma ka ʻaoʻao o ke kolamu o ka papa kuhikuhi glycemic index. . ^ E Ha yM.

He aha nā meaʻai e kiʻekiʻe ai kahi kuhikuhi glycemic kiʻekiʻe?

Ma kahi hikiʻole ke paʻakikī, ʻaʻole paʻakikī ka wānana i ka hoʻopili ʻana o ka papa inoa o nā huahana i kūpono ʻole no ka poʻe e hoʻoikaika nei e ʻike a hoʻopaʻa i ke ʻano o ka nani a hiki i ka hopena o ko lākou ola.

ʻAʻole wehe ʻia ka papa inoa ʻeleʻele e ka keʻokeʻo keʻokeʻo a me ka waiū kalo (i ka manawa like, ʻeleʻele ʻeleʻele e loaʻa ana i ka 60% koko a ʻoi aku ka maikaʻi, ʻoi aku ka maikaʻi o ka niho, ma ka papa keʻokeʻo). I kēia manawa koʻikoʻi.

E hele ana ka papa inoa: ka pia, ka soda, ka palaoa (i kekahi ʻano mana), ke keʻokeʻo a me ka hina hina, me ka puna a i ka manawa, nā pōpō, nā pōpoki, nā makala a me nā mea leʻaleʻa ʻē aʻe, pasta, ʻuala (ma kekahi ʻano), ka meli (ʻoiaʻiʻo nō hiki iā ʻoe ke ʻai me ka lāʻau lapaʻau i ka kakahiaka kakahiaka, akā ʻole me ka panaticism - 1 punetēpona), a me beets, paana a me melon (no ka poe e nalo nā paona - no ko lākou kūlohelohe, waiwai i loko o ka aila a me nā huaora - ʻaʻole lākou nā pākuhi paʻa loa, akā, ua contraindicated, e pau ana ka momona, ʻona).

Pehea ka hoʻohana ʻana o ka ISU i ka hana ʻana i nā menus meaʻai?

ʻO kahi papaʻai e koi ana i kāna mea pili e hoʻopili i nā meaʻai kūlohelohe i mea momona i ka momona a me nā huaora i loko o kaʻai e hoʻōla wale ana ʻaʻole wale ka hana o ka pancreas.

Inā loaʻa i ka papaʻaina nā kolamu kiʻekiʻe kiʻekiʻe (ʻoi loa ka momona momona, nā hua, nā huahana pālolo a me nā ʻai ʻai), ʻo ia ke ʻano o ka meaʻai e pono ai ke noho wale ʻana e like me ka meaʻai e hāʻawi ai i ka palaka nui a palekana i ka momona (e pili ana i 1 kg i hoʻokahi pule), akā like pū me ke ʻano ola (ma ke olakino e hiki ai).

1 ka papa ʻaina mai ke ola o kahi e kākoʻo ai i kahi meaʻai kūpono, i kūkulu ʻia me ka manaʻo nui o ka ISU, e nānā i kahi mea like:

ʻAina kakahiaka: palaoa ʻai palaoa, haʻahaʻa papa oki keʻa a me ka maemae hoʻomaikaʻi ʻia me ka wai ʻole.
ʻAina awakea: ka pepa i hoʻoulu ʻia me ka laiki (ka ʻulaʻula maoli).
ʻAina pāʻina hua aʻa me ka maiʻa lau.

No laila, he hilinaʻi ka pae o ka momona i ke kino, ʻo ka mea mua, ma ke kūlana o ka pancreas huna huna i ka insulin. A hele mai ka kiʻekiʻe o ka insulin mai ka maikaʻi o ka hāmeʻawa i hāʻawi ʻia i kāna hana kākau.

Ma ka hanana e hiki ai i ka mea hope o ka hoʻonui ʻana i ke kō koko koko i hōʻike ʻia e kahi kuhikuhi glycemic index (a hiki i ka 50), ke mālama ʻia nei ka launa pū me ka hakakā ʻole. Me kahi index glycemic keu i ka māka o ka 50, ʻaʻole ia i ke kumuhana wale nō i nā makahiki 20.

ʻOiai, ʻo ka hōʻino o ka soda, nā pōkopa, ka popula, ka waiʻona a me nā huahana ʻē aʻe, me ka pau ʻole o ka fiber a me nā huaora, e hoʻomāhuahua mau ana i ka momona o ka poʻe ʻōpio o kēia wā. No laila, i ka kenekulia 21 e hoʻopaʻa pono e pale, ʻaʻole wale ka hanohano mai kahi ʻōpio.