ʻO nāʻai haʻahaʻa haʻahaʻa-haʻahaʻa ka liʻiliʻi o ke kō (ʻo ka wai maʻamau a iʻole i ka wā e hoʻopiliʻia ma ka hanaʻana) a no lailaʻaʻole e hoʻonui i kou koko glucose e like me nā meaʻai'ē aʻe iʻoi aku ka nui o ke kō i loko.
Ua nui nā hana noiʻi e pili ana i nā pono o kaʻaiʻana i nā mea haʻahaʻa-haʻahaʻa,ʻo ia hoʻi, no ka poʻe me ka maʻi diabetes. Ke hoʻokomoʻia nā mea haʻahaʻa haʻahaʻa-haʻahaʻa i loko o kāu hoʻolālā pāʻani maʻamau, ua hōʻikeʻia i ka nui o nā hāmele glucose nui a me ka wikiwiki e hiki i nā poʻe he nui keʻano o ka maʻi diabetes.
ʻO ka hui pūʻana i kekahi mau mea haʻahaʻa haʻahaʻa haʻahaʻa i loko o kāu papaʻaiʻai maʻamau e hiki iāʻoe ke hoʻonui i ka nui o kāu mau kīʻaha koko.
ʻO ka Glycemic Index
ʻO ka noiʻiʻana i nā meaʻai glycemic ka mea i loaʻa i kahi hua'ōlelo glycemic e hoʻonohonoho ana i nā meaʻai e like me ko lākou hopena o ke koko, a me ka hopena o ka hopena o ke koko. Ke kuhikuhi pono nei ka helu ma nā 'āpanaʻahu a hoʻonohonoho iā lākou ma kahi pālākiō mai ka 0 a 100.ʻO nā meaʻai iʻoi aku ma luna o ka'ōlani glycemic e hoʻopiʻi kokeʻia e kāu'ōpena pahumu a no laila ke ola wikiwiki aʻoi aʻe ka nui o kāu koko koko.
Eia ka laulā maʻamau no ka hoʻomaopopoʻana i kaʻai kūʻona o kaʻai:
- ʻO kaʻai haʻahaʻa haʻawina haʻahaʻa he 55 ko ka liʻiliʻi
- ʻO nāʻai glycemic kiʻekiʻe he papahele o 56 a 69
- Loaʻa i nāʻai kiʻekiʻe he 70 aʻoi aku paha
No laila, i ka hoʻohanaʻana i ka hua'ōlelo glycemic, makemakeʻoe e koho i nā meaʻai ma kaʻano haʻahaʻa glycemic i loaʻa ka papa i lalo o 55.
Ka Lohi Glycemic
No ka hoʻohana ponoʻana i ka hua'ōlelo glycemic, ponoʻoe e noʻonoʻo i ke kaumaha glycemic o kahi meaʻai. Hōʻikeʻiaʻoe i ke kaumaha glycemous i ka nui o ka carbohydrate i loko o kahi meaʻai. ʻIke ia i ka nui o ka lawelawe a me ka heluʻana i ka heluna o nā'ōpalu i loko o kēlāʻoihana, a hāʻawi iāʻoe i nāʻano pololei e koho e pili ana i ka hopena o kāu koko koko.
Ke helu nei i ka ukana Glycemic
No ka loaʻaʻana o ka halihali glycemic o kahiʻai pono e hoʻonui i ka helu o ka papa mele glycemic e ka nui o ka waiʻahu i kēlāʻai a puʻunaue i ka hopena ma 100.
Hiki iāʻoe ke ana i ke kaumaha glycemic penei:
- ʻO 10 a emi iho paha he ukiuki haʻahaʻa haʻahaʻa
- ʻO ka 11-19 he loiloi kīʻaha maʻamau
- ʻO 20 aʻoi aku paha he ukiuki kiʻekiʻe kiʻekiʻe
ʻO kekahi laʻana, he'ōlime'ōpiliʻi ka'ōlaʻi maʻamau i 40 a me 16 mau'ōpalu. Inā hoʻonuiʻoe i 40 x 16 i like kēia 640. A laila e puʻunaue i ka 640 me ka 100 no ka halihali glycemic o 6. No laila, e like me ka'ōmole aʻoi aku ka haʻawina glycemic haʻahaʻa.
Eia kaʻikepili noiʻiʻikepili i nā meaʻai e hāʻawi iāʻoe i ka index index, ka helu o nā haʻalima a me ke kaumaha glycemic.
ʻO ka haʻawina nui haʻahaʻaʻo Low-glycemic
Eia nāʻai haʻahaʻa haʻahaʻa haʻahaʻa haʻawina haʻahaʻa haʻahaʻa haʻahaʻa-haʻahaʻa.
- Chana Dal. ʻO Chana Dal kekahiʻano chickpea e hoʻohana nuiʻia ana ma'Āina a me ka māhele Mediterranean o ka honua. Loaʻa iā ia kekahi o nā haʻahaʻa glycemic haʻahaʻa a he mea kupaianaha hoʻi ia i nā meaʻono. ʻEkolu hapahā o ke kīʻaha o ka chana dal i hoʻolako i 25 grams o ke kūpona'aleʻa kiʻekiʻe me ka ukiuki glycemic o 3 wale nō.
- Pānaʻi maloʻo. Hiki keʻano keʻano o nā pēna kepau i ka papa o ka glycemic ma muli o keʻano o ka bean maloʻo āu e koho ai. ʻO ka hapakolu o ke kīʻaha i hoʻomoʻonaʻia a mīpalapala i nā beana, ma ke kaulike, e hāʻawi ana i kahi 21 grams o ka waiʻalulu a me kahi ukana kaumaha o 5 mau.
- Lentils. ʻO nā Lentils kekahi pāʻina kaulana i ka Mediterranean a me ka Middle East a he meaʻai a maikaʻiʻole a loaʻa ka ukana haʻahaʻa. ʻO ka'½ ½ o nā paʻi kepa i hāʻawiʻia e pili ana i 24 mauʻeka o ka waiʻahu a loaʻa iā ia he ukana glycemic o about 7.
- ʻO ka palaoa a pau loa. Hiki iāʻoe ke hopohopo i kou loheʻana e hiki i ka pasta ke lawe i kahi kaumaha haʻahaʻa. Akā, he mea kū hoʻokahi ia i ka palaoa a me ka pehea e hoʻomākaukau ai. Hoʻokahi kīʻahaʻaina o aldente (kūpaʻa me ka māmā) i ka paina huapalaoa a pau he 25 grams o ka waiʻaleʻa me kahi kaumaha nui o 10 mau mea. E hoʻonui i ka papa pākī ma waho aʻe o ke kaona aldente.
- Pālua ka pua. Hiki i nā'āpana pī'ā nui i nā lālā meaʻai a me nā hua B me ka hoʻohaʻahaʻaʻana i ka meaʻai maʻamau. ʻO ka'½ ½ o ka pīpaʻi iʻokiʻia i hāʻawiʻia e pili ana i 20 grams o ka hauʻahu me kahi kaumaha glycemic o about 10.
Nā kumuhana:
Ka HuiʻAi Moku KahunaʻAmelika. "Diabetes Superfoods."
Glycemic Index. "Pūnaewele Huli Glycemic."