He nui nā mea make e nānā ana i nā meaʻona haʻahaʻa e mālama ai i ka pōloli, aʻae i kaʻaiʻana a me ka huki. Ke hōʻike nei kekahi mau noiʻi noiʻi he hiki i kahi haʻahaʻa haʻahaʻa ke kōkua iāʻoe e lilo i ka kaumaha. Akā,ʻaʻole i kūlike nā hōʻike a pau aʻo kekahi mau manaʻo loea e pili ana i nā meaʻai haʻahaʻa haʻahaʻa e hewa.
He aha nā meaʻaiʻai nui loa
He nui nā mea make e manaʻoʻiʻo ana he meaʻai haʻahaʻa keʻano haʻahaʻa ka mea e ho'āla ai i ke koko o kou koko i kahi wikiwiki a māmā.
Hoʻokumuʻia kaʻai haʻahaʻa i ka manaʻoʻiʻo e hiki ai iāʻoe ke pale i kaʻai a mālama i nā mea hoʻolālā paʻa inā kohoʻoe i nā meaʻai me ka helu index index 55 a emi iho paha.
Nā Pila Lapaʻa Loaʻa (GI Ka waiwai o 55 aiʻole ka liʻiliʻi)
- Lentils
- ʻAla hua
- Kāpena
- Nā Yams
- ʻO Hummus
- ʻO Apple
- Pale
- Ka momona a momona paha
- ʻO Soy Beans
Hiki i nā mea haʻahaʻa haʻahaʻa ke komo pū i ka calo kiʻekiʻe a iʻole nā mea momona nui e like me ka keke, nāʻoki a me ka pale Snickers. Hoʻomoʻa pinepineʻia nā mea i mālamaʻia i kahi hōʻailona GI no ka hōʻikeʻana ua ho'āʻoʻia lākou e hoʻolako i kahi waiwai liʻiliʻi.
Kūpono nāʻai haʻahaʻa haʻahaʻa iʻoi aku ka maikaʻi no kāuʻai ma mua o ka meaʻai nui loa e like me ka palaoa, kaʻuala, ke ālaʻi maʻemaʻe a me nā momona momona. Hoʻomanaʻoʻia nā meaʻai nui loa e hoʻokahe koke i ke koko o ka koko o ka koko, a ma muli o ke kāpili e hiki ke hoʻoulu i ka pōloli, hoʻemi i ka ikehu a me ka pono eʻai hou .
Hiki iāʻoe ke hāʻule i nā meaʻai?
ʻO ka pilikia me kaʻaiʻana i nā mea haʻahaʻa glycemic no ka poho kaumaha keʻano ponoʻole paha kēia mauʻai no kāuʻai.
Ua'ōlelo koke wau iā Susan Kleiner PhD, RD, FACN, CNS, FISSN e wehewehe i kekahi o nā moʻolelo mele e pili ana i nā meaʻono haʻahaʻa. ʻO Kauka Kleiner ka mea nona ka Nutrition High Performance ma Mercer Washington, ka mea kākau i nā puke no kaʻaiʻana a ua hoʻolakoʻo ia i nā kūkākūkā pono no nā hui hāpai noʻonoʻo, elite a me nā mea'olila.
'Ōleloʻo ia,ʻaʻole i hewa ke kahua e hanaʻia ai nā meaʻaiʻai haʻahaʻa.
Wahi a Kleiner,ʻaʻole i hōʻikeʻia ka helu helu helu poʻokela i ka wikiwiki o ke komoʻana i loko o ke koko. "Nānā ka papa helu maʻamau i ke koko blood a pau i ka manawa."ʻAʻoleʻoe e loaʻa mai ka nui o ka laweʻana mai kēlā helu, "i'ōlelo aiʻo ia, e hoʻomanaʻo ana i nā hoʻokolohuaʻokoʻa. "He meaʻuʻuku paha ia i ka mea a mākou i manaʻoʻiʻo ai, akā,ʻo ka liʻiliʻi liʻiliʻi e nīnau i ka pehea e hoʻohana ai mākou i kaʻike."
He aha keʻano o kēlā mea liʻiliʻi liʻiliʻi no nā dieters? ʻO ia hoʻi,ʻaʻole hiki i nā mea liʻiliʻi liʻiliʻi ke hāʻawi i nā paʻakai o ke koko me ka māmā, a me nā meaʻai e mālama ai. ʻAʻole hiki i nā meaʻai nui ke hoʻonāukiuki i ke koko koko kōkeke e hiki ke ho'āʻo i kaʻaiʻana.
Eia hou,'ōleloʻo Kleiner,ʻaʻole maikaʻi nā mea olakino a maikaʻiʻole o nā mea haʻahaʻa pākīkī no kāuʻai. Hōʻikeʻo ia i kaʻaila cream heʻai haʻahaʻa-haʻahaʻa, akā,ʻaʻole maikaʻi ke kohoʻana inā e ho'āʻoʻoe e lilo i ka kaumaha. ʻO Crisco hoʻi,ʻo ia kāna'ōlelo, heʻai haʻahaʻa-haʻahaʻa.
A pehea e pili ana i nā meaʻai e halihali ana i ka hōʻailona GI? Ke'ōlelo neiʻo Kleiner e pono ke kānalua nā diaters ke koho lākou i nā meaʻai e like me ka inoa. "ʻO ka hōʻailona GI ka mea e hāʻawi ai i nā kānaka i kahi hilinaʻi i ka manawaʻaʻohe pono no ia." Hōʻikeʻo ia i kekahi poʻe hanahana e hoʻohana nei i ka hōʻailona GI e like me ke kālepa marketing.
"Hiki iā lākou ke hōʻano i nā momona momona e loaʻa ai ka waiwai glycem i lalo a laila e hoʻohana i ka hōʻailona GI ma ka puʻupuʻu."
Nā Meaʻai Lapaʻau Loa Loaa me nā Meaʻai Lapaʻau no ka Pau Loa
No laila pehea ke ala maikaʻi loa e koho ai i nā meaʻai maikaʻi ināʻaʻoleʻoe e hilinaʻi i kaʻoiaʻiʻo o ka index index? Ke'ōlelo neiʻo Kleiner, e pōmaikaʻi nā mea make i kaʻaiʻana i nā meaʻai a pau i piha i nā meaʻai. ʻO ia mau meaʻai paha he mau meaʻona haʻahaʻa, akāʻaʻole naʻe i nā manawa a pau, a hiki i ka helu GI ke hoʻohui i ka hilahila.
"Makemake au i nā kānaka e noʻonoʻo e pili ana i nā meaʻai maoli aʻaʻole hoʻi e pili ana i nā helu kūponoʻole," i'ōlelo aiʻo ia. Ke manaʻo neiʻo Kleiner e hana i nā koho e pili ana i ka waiwai waiwai a me ka noʻonoʻo.
"ʻO ke helu GI ke hoʻohanaʻia i kekahi manawa e nā mea make e hōʻoia ai i kaʻaiʻana i nā meaʻai maikaʻiʻole e like me ka ice cream ma mua o ka hua." I ka hopena,ʻo ka meaʻai maikaʻi loa no kāuʻaiʻana ,ʻo ia ka meaʻai e hoʻolako i nā meaʻai maikaʻi me ka liʻiliʻi momona a me nā caloriesʻokoʻa. Hikiʻole i ka Glycemic index ke lilo i mea maikaʻi loa loa eʻike i kēlā mau meaʻai.
Nā kumuhana:
Eelderink C1, Moerdijk-Poortvliet TC, Wang H, Nā Kakau M, Preston T, Boer T, Vonk RJ, Schierbeek H, Priebe MG. "ʻAʻole ka manaʻo o ka pane o ke kīʻaha i ka waiwai o ka kānana kānana i loko o nā kānaka olakino." The Journal of Nutrition February 2012.
ʻO Coby Eelderink,ʻo Marianne Schelers,ʻo Tom Preston, Roel J Vonk,ʻo Lizette Oudhuis a me Marion G Priebe. "Me ka mālie a me ka wikiwiki o nā meaʻai'eleponaʻai e hiki ke hoʻopuka i kekahi pane likeʻole likeʻole no ka mālamaʻana i nā kulukose i loko o nā kānaka olakino." Ka PelekaneʻAmelika o ka Haukapila Nikohana September 18, 2012.
Schenk S, Davidson CJ, Zderic TW, Byerley LO, Coyle EF. . "ʻO nā kīnā kiko'ī o nā kīʻale kakahiakaʻaʻole no ka komoʻana o ke kīkahi i ke koko akā i ka laweʻiaʻana o ke kulukose e ke kino." Ka NupepaʻAmelika Hui Pūnaewele no kaʻOihanaʻOihanaʻOkakopa 2003.