Ua hoʻomohalaʻia ka'eneke papaʻi e hoʻomaopopo iā mākou no ke kaʻina o ka meaʻai e hoʻokipa ai i ka wai koko. ʻO kekahi mau meaʻai maʻamau'eneʻopoʻaleʻa kaulana, e like me ka South Beach Diet, e hoʻohana i ka hua'ōlelo glycemic. Akā, ke kū'ē'ē a me kekahi mau mea pilikia e hoʻopuni ana me ka heluʻana i ka helu helu maʻamau i ka kohoʻana i nā meaʻai eʻai ai.
No ke aha he mea nui eʻike ai
Hōʻike ka nui o nā noiʻi pono e hōʻike i kaʻaiʻana i ka meaʻai me ka hopena o ke koko glucose liʻiliʻi hiki ke palekana iā mākou mai ka maʻi maʻi, a mai ka maʻi maʻi pū kekahi.
No laila,ʻo ka kohoʻana i nā mea i emiʻole i ka loli wikiwikiʻana i ke koko o ka hulu koko e hiki ke lilo i mea ola maikaʻi eʻai ai, no ka poʻe kūponoʻole i ke kūʻana o ka insulin, diabetes, and heart disease.
Pehea e heluʻia ai?
Hoʻomaopopo nā kānaka noiʻi i kahi hui olakino (maʻiʻole, e like me ka maʻi diabet) nā kānaka e hoʻoholo i ka hua'ōlelo. Lawe nā kānaka i kahi meaʻai me kahi kūlana maʻamau o ka waiʻahu, he 50 maumu ka nui. Hoʻopaʻoʻia ko lākou koko i kēlā me kēia 15 minuke eʻike i ka nui a me ka wikiwiki o ke kūʻana o ke koko. Ke piʻi nei ka kiʻekiʻe a me ka wikiwiki,ʻoi kaʻoi aku o kaʻai i kaʻai, ma kahi pālākiho o hoʻokahi a 100. Ma lalo o 55 i manaʻoʻia he GI haʻahaʻa,ʻoi aku ka kiʻekiʻe ma mua o 70, a ma waena keʻano. He mea nui ia e hoʻomaopopo, akā naʻe, oiai ka heluʻana o GI i ke kumu o ka noiʻiʻana, ua hāʻawiʻia kēia mau'āpana cutoff i kahi alaʻole.
Nā Pilikia me ka Index
ʻOiai he mea pono loa ka loaʻaʻana o keʻano o nāʻanoʻona o nā meaʻai likeʻole, he nui nā pilikia i loaʻa i ka index index.
ʻO nā mea nui ka helu liʻiliʻi o nā mea i ho'āʻoʻia,ʻo kaʻike maoli o nā kānaka'ē i nā meaʻai, nāʻanoʻoihana GI, ka loli o nā mea i ho'āʻoʻia (ua hanaʻia nā haʻawina i nā labs a puni me ka honua me nāʻano nui nā hui o nā kānaka, nāʻokoʻa likeʻole, a me nā mea'ē aʻe), aʻo ka meaʻoiaʻiʻoʻaʻole ka mea maʻamau i nā hua'ōlelo glycemic i keʻano o nā kānaka eʻai maoli ana.
ʻO ka liʻiliʻi o nā meaʻai i ho'āʻoʻia
ʻO nā meaʻai nui i ho'āʻoʻia no ka helu indexedʻo ia ka mea kiʻekiʻe i loko o nā'ōpona. Ke hoʻomanaʻo nei i ka nui o ke kūpona o ka'ōpalima he 50 grams, ua hoʻokomoʻia ka spaghetti ma ka index no ka mea he mea pono e hiki keʻai i 1 a me ka ¼ kapu o ka spaghetti (ʻo ka nui e ukuʻia noʻoe e loaʻa ai ka 50 grams). I kekahiʻaoʻao, he mea paʻakikī loa iāʻoe ke loaʻa i 50 grams o ka waiʻahu mai kaʻaiʻana i ke brocooli; makemakeʻoe eʻai i waena o 16 a 22 mau kīʻaha ma kahi noho. No laila, broccoli - a me nā meaʻai'ē aʻe he mea nui e kiʻi aiʻoe i ka mīkini kalapona -ʻaʻole i ho'āʻoʻia no ka'ōlani glycemic.
Nā Hana Hou i nā Meaʻai
ʻO ka hapanui o ka manawa e ho'āʻoʻia ai kahi meaʻai no ka'ōlani glycemic, he nui keʻano o ka loli o nā poʻe ma ka aʻoʻana, no laila ua paʻakikī ke haʻi aku i kahi e hana ai kekahi mea i kahi meaʻai. Ma ka makahiki 2015 a Zeevi et al i aʻo ai i nā kānaka i loaʻa i nā meaʻai maʻamau aʻikeʻiaʻoiai inā e hana like kēlā me kēia kanaka i nā meaʻai i nā lā likeʻole, aia kekahi manawa i ka nui o ka hoʻololi i waena o ka poʻe eʻai ana i ka mea like.
Nā Meaʻai I Nā Aina GI'ē aʻe
ʻO nāʻoihana likeʻole, nāʻano mea kanu, a me nāʻano o ka hoʻomākaukauʻana i nā meaʻai nā kumu likeʻole, e like me nāʻano o nā laborative.
Aia nā papa inoa likeʻole no nā keke likeʻole, me nā GI mai ka 38 a 87, e like paha. Ua'ōleloʻia keʻano o ka peachima i kahi helu kiko'ī o ka 42.ʻO kēia helu,ʻo ia ka awelika maiʻelua mauʻano likeʻole -ʻo kahi Italia, kahi i hoʻoholoʻia ai ka GI toharite he 56, a me kahi Kanamā, kahi i kauʻia ka awelika. He 28ʻo GI.
ʻO ka nui o nā Vila GI he liʻiliʻi
ʻElua mau meaʻai he GI ma 90 mau parsnips a me amaranth . ʻO ka pīpī , ka meli, a me kekahi mauʻai iʻoi aʻe ma luna o ka 80, a me nā meaʻawaʻawa, kaʻaila keʻokeʻo, ka laiki maʻemaʻe, ka milo , a me kekahi mau mea i hoʻolapalapaʻia i loko o nā makahiki 70. Ma ka palena haʻahaʻa o ka pālākiō, me nā GI i lalo o ka 40, e like me nā pīni, ka huaʻopa, a me nā nīpala.
Ma kahi lōʻihi,ʻo ka nui o nā mea i ho'āʻoʻia e GI i waena o 40 a 70. E hoʻomanaʻo ana i kaʻikeʻana o nā GI ma luna o nā avera aʻaʻole helu i nā helu, he paʻakikī ināʻaʻole hiki ke haʻi i nāʻano likeʻole ma waena o ka hapa nui o nā meaʻai.
ʻAʻoleʻike ia no ka pehea eʻai ai mākou
ʻAʻole mākouʻai hoʻokahi meaʻai i ka manawa. Inā mākou eʻai i ka nui o nā meaʻai kaʻapona i kaʻai, pehea mākou e helu ai? Hoʻoikaikaʻia ka pale a me ka momona e hoʻohaʻahaʻa i ka hua'ōlelo glycemic ma kaʻahaʻaina, akā,ʻaʻole mākou eʻike i ka nui, i kēlā me kēia mea e ho'āʻo ana i kona koko pono'ī (he mea kūponoʻole i kēlā me kēia ola).
E komo i ka Keʻena Glycemic
Ua hoʻokumuʻia ka pahu momona i ka helu no ka nui o ka lawelaweʻana ināʻaʻole mākou eʻai pono i 50 grams o ka pahu mai kahi meaʻai. ʻO ke kumuhana, pono e hoʻonohonoho i ka hoʻowai kīʻaha i kekahi o nā pilikia i komo i loko o ka index glycemic. Eia naʻe, hoʻokahi o nā pilikia koʻikoʻi me ka ukana glycemic e kūkuluʻia ana ia ma ka index glycemic, no laila, ua nui nāʻano o nā pilikia like.
Nā pilikia me ka noiʻi
ʻOiai uaʻike nui nā haʻawina i ka hoʻohanaʻana i ka helu index glycemic,ʻo nā mea'ē aʻe i hōʻikeʻole i nā hopena maikaʻi ua loaʻa kekahi o kēia mau pilikia. No ka laʻana, ma ka noiʻana i ka makahiki 2006, pono ka poʻe noiʻi i ka mea maʻamau i nā koina GI no nā meaʻaiʻaʻole ma ka papa inoa (ʻo ka hāʻawiʻana i ka gīna i ka GI e like me ka waiū, iʻole). Ke hōʻike nei kēiaʻimi noi i ka pilikia me ka laulā, no ka mea, he kakaikahi ka poʻe i loko o ka haʻawina eʻai i kaʻai i kapaʻia he haʻahaʻa GI; aneane eʻai nā mea a pau i kaʻai me kahi poʻokela a me ka loiloi kiʻekiʻe kiʻekiʻe, no laila,ʻaʻole ia he mea e kahaha aiʻaʻole nā hopena i hoʻopaʻa.
No laila, he aha kā mākou e hana ai?
ʻAʻohe mea kānalua i kaʻaiʻana i ka meaʻai haʻahaʻa-haʻahaʻa he mea maikaʻi. Aʻo kaʻimi noiʻiʻana ma ka papa helu mele e hāʻawi mai iā mākou i nā kulekele kūpono, e like me ka hoʻemiʻana i kaʻaiʻuala. Eia naʻe, ke manaÿo nei au i këia wä o ka päʻani, he mea maikaʻi loa e hele wale me ka nui o ke kaloka. Hiki ke hāpaiʻia ka'ōpū kalapona i ka blood glucose, a pono e hoʻokuʻuʻia ka insulin e hoʻoikaika ia. ʻO kaʻaoʻao maʻalahi ka palenaʻana i nā pilikia i hanaʻia e nā meaʻai kiʻekiʻe kiʻekiʻe he pono e hahai i kaʻai hoʻemiʻia me ka momona.
Nā kumuhana:
ʻO Foster-Powell, Kaye, Holt, Susanna, a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . 76,: 1: 5-56 (2002).
Lui, S., Willett, WC, et al. "He mea e hoʻomanaʻoʻia ana i ka laweʻana i nā meaʻai o ke kīhāpai, ka waiwai o ka'ōhūpaila, a me ka hōʻeha o ka maʻi maʻi ma ke koko o nā wāhine US." American Journal of Clinical Nutrition . 71 (6): 1455-61. (2001).
Mayer-Davis, EJ, Dhawan, A et al. "E pili ana i kaʻike o ka hua'ōlelo glycemic a me ka load glycemic i kaʻai maʻamau: nā hui me nā hana o glycaemia i loko o ka haʻawina Insulin Resistance Atherosclerosis Study." British Nutrition Journal . 95 (2): 397-405. (2006).
Salmeron, J, Manson, JE, et al. "Nīpalaʻaina, ke kīʻaha glycemic, a me ka pilikia o ka maʻi maʻamauʻole o ka insulin-e pili ana i nā wāhine." Journal of the American Medical Association . 12; 277 (6): 472-7. (1997).
Zeevi, D. Korem N. et al. Hoʻoponopono pilikino kūikawā ma o ka hoʻohikiʻana i nā pane paneʻula Glycemic Pūnaewele . 163: (5): 1079-94. Novema 2015.