Kekahi nīpīpīlepili roti

Mai ka glycemic index (GI) o ka huahana e hilinaʻi nei i ka wikiwiki o ke kiʻekiʻe o ke kō i loko o ke koko e kū ai ma hope o ka ʻai ʻana. He haʻahaʻa ka GI (0-39), waena (40-69) a kiʻekiʻe (ma luna o 70). Ma ka maʻi mellitus, ua ʻōlelo ʻia e hoʻohana i nā kīʻaha me ka GI haʻahaʻa a me ke kaulike, no ka mea ʻaʻole lākou e hoʻonāukiuki i ka piʻi koke o ka glucose.

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Hoʻokū ka indexation glycemic roti i ke ʻano o ka palaoa, ke ʻano o ka hoʻomākaukau a me ka hele ʻana o nā kumuwaiwai hou i ke ʻano. Eia nō naʻe, ʻo ka mea kēia e ʻike ai i ka mea nui, he mea nui e hoʻomaopopo i ka ʻai ʻole o ka berena i nā mea pono no ka maʻi maʻi, i ka wā e ʻai ai, pono e mālama kekahi i ke ana.

He aha ka ʻāpana berena?

Me ka kuhikuhi glycemic, ua hoʻohana pinepine ʻia ka mākaukau "ʻai ʻāpana" (XE) e hōʻuluʻulu i nā menus a helu pākuʻi i nā ukana kalaka. Kūʻaiʻole, ma lalo o 1 XE he 10 g o nā momona kākela (a he 13 g nā kāʻalohi me nā kīnā). Hoʻokahi ʻāpana o ka palaoa mai ka palaoa keʻokeʻo i kaupaona 20 g a i ʻole kahi ʻāpana o ka rye i kaupaona ʻia 25 g ka like me 1 XE.

Aia nā papa me ka ʻike i ka nui o XE i kekahi nui o nā huahana like ʻole. Ke ʻike nei i kēia kuhikuhi, hiki i kahi maʻi maʻi maʻi pololei ke hana i kahi mea hoʻokokoke no kekahi mau lā ma mua o ka mea, e hoʻomaikaʻi ʻia i ka papaʻaina, mālama i ka hilahila koko ma lalo o ke kāohi. He mea lipa nō he mau kuke liʻiliʻi o kekahi mau māla me kā lākou haku waiwai a ko lākou XE i mālama i ka helu inā he nui wale ka nui o ka mea i ʻai i nā 200 g. ʻO kēia mau kāloti, celery, a me nā aniani.

ʻO nā huahana palaoa keʻokeʻo

Aia kēia huahana he nui nā huapalapala maʻalahi, kahi eli loa ʻia. ʻO ka loli o ka piha piha ma muli o kēia ʻaʻole mau loa. ʻAʻole liuliu, makemake hou ke kanaka e ʻai. Hāʻawi ʻia i ka maʻi maʻi maʻi e pono ai i kekahi mau meaʻai eʻai ai, ʻoi aku ka maikaʻi e hāʻawi i ka makemake i nā meaʻai kiʻekiʻe ma ke kalo a me ka hoʻohaʻahaʻa iki i nā mea kālai ʻia.

Rye berena

GI o ka berena rye ma ka awelika - 50-58. Loaʻa ka huahana i ka nui o ka palaka kala, no laila ʻaʻole pāpā ʻia ia, akā pono ʻoe e hana i kēia i ke ʻano he metereda. Me ka waiwai momona kūpono, ʻoi aku ka haʻawina o kona calorie - 175 kcal / 100g. Me ka hoʻohana maʻalahi, ʻaʻole ia e hoʻonāukiuki i ka paona a hāʻawi i ke ʻano lōʻihi o ka ʻeha. Eia kekahi, he maikaʻi ka palaoa rye no ka maʻi maʻi.

• ka nui nā huahana o ka ae, nā hoʻoponopono i ka hana o ka ʻenekine a hoʻokau i nā ʻoka,
• kona mau wahi kemikolo he amino amino, protein a me nā mea pono e pono ai no ka hana piha o ke kino o ke kanaka,
• Ma muli o ke kiʻekiʻe o ka hao a me ka magnesium, hoʻonui ka huahana i ka hemoglobin i loko o ke koko a hoʻomaha i ka ʻōnaehana.

ʻOi ka meaʻeleʻele i ka berena i ka waihoʻoluʻu, ʻoi aku ka palaoa o ka rye ma loko, ʻo ia ka mea e hoʻohaʻahaʻa ka GI, akā ʻoi kona kiʻekiʻe. ʻAʻole hiki iā ʻoe ke hoʻohui iā ia me ka ʻiʻo, ʻoiai ke hui pū kekahi me ka hoʻohui ʻana i ke kaʻina hana. ʻOi aku ka maikaʻi ma ka ʻai me ka papa ʻaina māmā a me nā mea ʻai.

ʻO kekahi o nā ʻano ʻano huahana o rye, ʻo ia ka ʻai ʻo Borodino. ʻO kāna GI kahi 45, waiwai ia i nā huaora B, ka macro- a me nā microelements. Ma muli o ke kiʻekiʻe o ka makana o ka papa meaʻai, ʻai nui ia e hoʻohaʻahaʻa i ka cholesterol koko. No laila, mai ka laulā o nā huahana bakery, hoʻomaikaʻi pinepine nā kauka e pili ana i kēia huahana ma ka papa o ka mea maʻi me ka maʻi maʻi. ʻO kahi pahi o ka palaoa Borodino e kaupaona ana i ka g 25 e kūpono me ka 1 XE.

ʻO ka berena Bran

ʻO ka huaʻōlelo glycemic o ka hua palaoa bran ka 45. He hōʻailona maʻalahi kēia, no laila hiki ke loaʻa pinepine kēia huahana ma ka papa o kahi maʻi maʻi. No kona hoʻomākaukau ʻana e hoʻohana i ka palaoa rye, a me nā ʻala āpau a me ka bran. Ma muli o ka loaʻa ʻana o ka palakaʻai i ka coalse i ka hoʻopili ʻana, ʻeli ʻia kēlā mau lau no ka manawa lōʻihi a ʻaʻole i waiho i nā ʻano nui i ka pae glucose i loko o ke koko o kahi mea maʻi maʻi.

He waiwai waiwai o ka palaoa bran:

• hoʻopau i ke kino me nā huaora B,
• ka hana ʻano maʻamau
• hoʻonui i ka pale kino ma muli o nā antioxidants i kāna hoʻopili,
• Hāʻawi i kahi lōʻihi o ka manaʻo o ka piha piha me ka ʻole o ke kaumaha a me ka puʻe ʻana,
• hoʻemi haʻahaʻa i ke koko.

Hoʻokomo ʻia ka palaoa mai ka palaoa palaoa me ka bran. Hiki ke hoʻohana i ia huahana i ka mea maʻi no ka maʻi maʻi, i hoʻolako ʻia i loko o ka hana ʻana i ka palaoa kāohi ʻia ka mea kiʻekiʻe loa, akā he mau 1 a helu 2 paha. E like me nā huahana lāʻau ʻē aʻe, pono ke ʻai i ka palaoa bran i loko o nā palena kūpono, ʻaʻole nui loa i ka nui o kēlā me kēia lā i kuhikuhi ʻia e ke kauka.

ʻAi palaoa

ʻO GI o ka palaoa palaoa aʻa ʻole me ka hoʻohui ʻana i ka palaoa he 40-45 mau ʻāpana. Loaʻa i ka bran a me ka germ o ka palaoa e saturate i ke kino me ka momona, nā huaora a me nā minela. Nui aʻe nā ʻano like ʻole ka palaoa i loko o ka palaoa i loaʻa i ka palaoa - no ka maʻi maʻiʻai ʻaʻole pono ia e hoʻopau ʻia.

Nui ka panana o ka palaoa i ka palaoa mai nā palala āpau ma mua o 99 ° C, no laila ʻoi kekahi hapa o ka microflora kūlohelohe o ka palaoa i koe ma ka huahana i pau. Ma ka lima hoʻokahi, hiki i kēia ʻenehana ke hiki iā ʻoe ke hoʻopakele i ka nui o nā waiwai keu, akā no ka poʻe maʻi maʻi me ka "ʻilihune palupalu" hiki ke alakaʻi i kēia manawa. ʻO ka poʻe me nā maʻi kūlohelohe o nā mea o ka gastrointestinal tract e pono e makemake i nā huahana berena maʻamau e loaʻa ana ka lawa wela.

ʻAi pūʻai maʻi

Kūleʻa ka berena GI i ka palaoa mai kahi a lākou i hoʻomākaukau ai. ʻO kēia ka mea kiʻekiʻe loa no ka berena palaoa. Hiki iā ia ke hiki 75 kālā, no laila ʻoi aku ka maikaʻi o kēia ʻano huahana no ka hoʻohana ʻana i ka maʻi diabetes. Akā no ka palaoa-nui a me ka berena rye, ʻoi aku ka nui o ka GI - aia wale nō 45 mau pūʻulu. Hāʻawi i ko lākou kaupaona māmā, ma kahi o 2 mau ʻāpana i pihi ʻia o kēia huahana no 1 XE.

Hoʻokomo ʻia nā ʻōwili palaoa no nā maʻi maʻi i ka palaoa wīwī, no laila ua momona lākou i ka momona, nā huaora, nā waikawa amino a me nā mea hoʻohui pono biologically maikaʻi. He nui nā kinikina me ka hanu he nui iki, no laila ke hoʻohana ʻia ko lākou hoʻohana ʻana i kaʻai i ka hoʻōla kūpono ʻana i ke kōhi koko. Hoʻomaʻamaʻa nā mauʻu palaoa i loko o nā ʻāpana roti, no laila hiki iā lākou ke lilo i koho maikaʻi no nā poʻe me ka hoʻonui ʻana i ka mīkini hoonui.

Ke kuhi helu aikuhi helu ʻōlelo glycemic

Nāʻaina palaoa a pau

Ke hoʻomohala nei i ka meaʻai, ʻaʻole ka hoʻopili o ka pono o ka pono o ka hua, akā, ke ʻano nui o ka glycemic index (GI). ʻO kēia ka hopena o kahi huahana kūikawā i ka hilo koko. Kuhi ʻia ka GI ma ka glucose, kahi i hāʻawi ʻia i kahi mea o nā 100. ʻO nā huahana ʻē aʻe ma ka glycemic index, ua helu ʻia kēlā me kēia kuhikuhi. Pono ʻoe e nānā i ka nui o ke kō e hoʻonui ana i ke kō ma hope o ka ʻai ʻana i ka 100 ka nui o ka huahana, a hoʻohālikelike me ka pae o ka glucose. Inā hōʻailona kēia he 50% o glucose, a laila hāʻawi ʻia ka huahana i kahi kuhikuhi o 50 a pēlā aku. No ka mea laʻana, ʻo ka glycemic index of rye roti ka 50, akā ʻo GI o ka pōpō ka 136 loa.

ʻO ka wikiwiki a lohi

Wehewehe ʻia nā kalaka i ka "wikiwiki" me ka lohi. Loaʻa ka mea kahiko i nā meaʻai me kahi GI kiʻekiʻe ma luna o 60. Hoʻonohonoho koke lākou i ka ikehu i ke kino me ka wikiwiki, a inā ʻaʻohe manawa e pau ai, mālama ʻia kahi ʻaoʻao i ka mālama, i ka maʻamau pinepine i ke ʻano o ka momona subcutaneous. ʻO ke ʻano o ka mea laʻa o ka kalaiwa he mau huaʻai me ka GI haʻahaʻa a hiki i 40. ʻO lākou e loli mau nei i loko o ke kino ke lilo i ka ikaika.

Ke komo ka lolo i ka kino, piʻi ke kiʻekiʻe o ke kō. Akā lohi ka hāleʻa hoʻoliʻiliʻi i ke kino me ka ikaika, no laila mālama ka pae kōpaʻa i kekahi pae.

Pono ʻia nā huamina i ke kino ma ke ola o kēlā me kēia lā, i ka wā ʻaʻole pono i ka nui o ka ikehu. Pono nā huahana me nā GI kiʻekiʻe e nā poʻe i ka manawa o ka hoʻonui nui i ke koʻikoʻi, no ka laʻana, i ka wā e pāʻani ana i ka haʻuki, hana kino.

ʻO kahi hua glycemic indexation o nā huahana berena

Nā huahana huahana

Mai ka wā kahiko, ʻo ka berena ka mea nui o ka ʻaina kanaka. I nā manawa like ke kūkākūkā ʻia ai kona mau mea waiwai, i kekahi manawa ua hoʻopaʻapaʻa ʻia, a i kekahi manawa ʻē aʻe ua hōʻike ʻia ka waiwai kiʻekiʻe. ʻOiai ke āpau, he paʻakikī i kekahi kanaka ke hōʻole i kēlā huahana momona a me ka ʻike. ʻO ka lehulehu, ʻoiai e mālama nei i ko lākou kiʻi, mai hōʻole ʻole i ka ʻai ʻana i nā huahana o ka ʻai. Kūʻai kekahi poʻe i nā mīkini makana homemade e kālua i nā huahana ʻoi e like me kā lākou ponoʻī waiwai pono ʻole me nā ʻano hoʻohui ʻē aʻe. Akā, ʻānō e hōʻike ana nā loea i kahi ʻano makaʻala i nā huahana bakery.

ʻO kēlā me kēia ʻano o ka palaoa i loaʻa kahi kikoʻī GI kūikawā a me nā kaloli.

• ʻAi ʻaʻai Borodinsky - 45,
• huapalaoa - 40,
• me nā manaʻo bran - 50.

Hiki ke hoʻopau ʻia kēia ʻano o ka papa e ka poʻe me ka maʻi maʻi o ka momona. Akā ʻo ka papa keʻokeʻo, ʻoi pū ka pīpī i ʻoi aku ka maikaʻi ma ka hoʻohana ʻana i nā nui liʻiliʻi a i ʻole ke pale ʻole iā lākou mai ka manawa āpau, ʻoiai ua loaʻa iā lākou kahi GI o 90-100. I ke kūʻaiʻana i ka berena, pono ʻoe e koho i ka mea me nā mea hoʻohui me ka liʻiliʻi.

I ka hoʻohālikelike ʻana i nā meaʻai no nā kānaka i kekahi papa no nā ʻano like ʻole, pono ke ʻano nui i nā ʻano he nui. ʻO ka maikaʻi loa kēia e nā meaʻai meaʻai, akā aia kekahi mau kūlana i ka manawa e hoʻoholo ai ʻoe i kāu huahana iho. ʻO ia ka mea e pono ai ʻoe i ka ʻike e pili ana i ka glycemic index.