Nā papa inoa a me nāʻike no nā meaʻai likeʻole
Hiki iā mākou keʻike i kēlā mau meaʻai e hoʻonui i ko kā mākou koko koko me kaʻoi loa.
No ke aha he mea nui kēia?
He nui nā kānaka e pilikia ana i ka hoʻonuiʻana i ka piʻiʻana o ke koko a me ka hana maikaʻi ma nāʻano he nui ke mālama ponoʻia ka paʻakai o ke koko. He mea nui loa kēia no nā kānaka me ka maʻi diabetes, nā kēpau, ka hoʻoikaikaʻana o ka insulin a me ka maʻi maʻi.
He aha keʻano o nā helu?
ʻO kaʻaiʻana i ka glucose maikaʻi ua hāʻawiʻia he lālani o 100 -ʻo nā meaʻai'ē aʻe e pili ana i kēia. ʻO ka meaʻai me kahi index index of 95 ke hoʻohālikelike i ke koko koko e like me ka glucose maʻemaʻe, akā,ʻo kaʻai me kahi index glycemic o ka 20,ʻaʻole ia e hoʻonui i ke koko koko. He mea nui ia e hoʻomanaʻo, akā naʻe,ʻaʻole i ka nui o ka helu o ka index index. ʻO ka nui maoli o nā meaʻai e hoʻopiʻi i ke koko koko e hana i nāʻanoʻelua me keʻano o ka momona, a me ka nui o kāu eʻai ai. Ke ho'āʻo nei ka pahu glycemic e hoʻohui i kēia mau manaʻo, aʻo kekahi mau meaʻai e hoʻohana ana i ke kaumaha glycemic no kēia kumu.
No ke aha keʻano nui o nā helu ma nā meaʻai?
Nui nā kumu e pili ana i ka ho'āʻoʻana i nā meaʻai, e like me ka hoʻokaʻawaleʻana ma waena o nā kānaka i ho'āʻoʻia,ʻo ka hopena, nā papahana hoʻokolohua, a me kaʻoiaʻiʻoʻaʻoleʻelua kāloka.
Inā loaʻa kekahi helu ma hope o kaʻai,ʻo ia hoʻi, hoʻokahi wale nō hoʻokahi o nā hana i hanaʻia me kēlāʻai (inā paha he haʻawina mai kēlā me kēia wahi o ka honua).
ʻO kēlā helu he kaulike o nā mea a pau i loko o ka haʻawina, a no laila ponoʻoe e noʻonoʻo i kēlā helu e like me ka manaʻo. Eia kekahi laʻana, uaʻimiʻia kahi hana o nā kīʻaina o nā kīʻale Fruit, aʻo ka nui o nā kānaka i ho'āʻoʻia ma waena o 60 a 78,ʻoiai ka hopena i hōʻikeʻia he helu hoʻokahi, 69.
Inā loaʻa keʻano o nā helu ma hope o kaʻai,ʻo ia kaʻoi loa a kiʻekiʻe loa mai kaʻikeʻana.
I kekahi mau kumu, ua hanaʻia nā avera ma nāʻano noiʻi he nui, a ua komo pū kekahi. Akā,ʻo ka helu no kēlā me kēia o nā haʻawina o ka maʻamau o nā kānaka i ka aʻo.
Ma muli o ka nui o ka hoʻololiʻana ma waena o nā meaʻai a me nā mea likeʻole,ʻaʻohe mea e like ai ma waena o nā meaʻai likeʻole ma lalo o 5 a 10 mau helu ma ka pālākene glycemic.
ʻOiai ka maikaʻi o ka manaʻo o ka hua'ōlelo glycemic, he mea nui i ka hoʻonaʻauaoʻana i nā kānaka e pili ana i kaʻike maoli o ka hōʻailona inā e hoʻokumu i kā lākouʻaiʻana a puni. Aʻo ka meaʻoiaʻiʻo,ʻaʻole kekahi helu e hōʻike i keʻano o kekahi meaʻai i loko o kekahi kino. ʻO kahi wale nō e hoʻomaopopo pono ai i ka meaʻai e pili ana iāʻoe,ʻo ia ke nānā i kāu iho glucose koko. ʻO kēlā'ōlelo, hiki i ka index index ke hāʻawi mai iā mākou i kekahiʻike nui o nā mea e pili ana i nā huaʻalea.
ʻO Glycemic Index List
Nā meaʻala
- Fructose 12-25, ka 'awelike 19, akā eʻoluʻolu e heluhelu i kēia ma mua o ka hoʻohanaʻana i ka palaka
- Glucose 85-111, toharite 100
- Kūʻia ka glucose me ka 15-20 grams o ke fiber 57-85
- Glucose i hoʻohanaʻia me ka protein a me ka momona 56
- ʻO ka Honey 32-87,ʻo 55
- Lactose 46
- ʻO ka Sucrose (ka paeʻai kōlaha) nui 58-65, 2 mau haʻawina iʻoi aku ka kiʻekiʻe, e lawe ana i kaʻawelike i 68 (he sucrose ka hapalua glucose a me ka hapalua hapalua)
- No ka hua'ōlelo glycemic o ka waiʻikoʻaka e like me maltitol, e nānā i ka pakuhi.
Nā Mea Laʻa Lapaʻa
- Milk, maʻamau (momona piha) 11-40, kekona 27
- Milk, skim - 32
- ʻO Yogurt me ke kōkōʻole - 14-23
Bread
- Pākeʻe White 64-87 - averages 70 a me 73
- ʻO ka palaoa a pau i hanaʻia me ka 100% ka palaoa palaoa āpau - 52-87 kekona 71
- ʻO ka palaoa o ka palaoa i hanaʻia me 50% mau kīkinua kānana 58
- ʻO ka palaoa palaoa i hanaʻia me 75% mau kānana kilia 48
Ka Mīpī, ke Kuki, Pancakes, Waffles a me
- eʻawelike i kahi (38-102), akā ka nui ma waena o 55 a 80
Hoʻopuka
- Rice Cakes - 61-91, he 78
- ʻO ke kiʻekiʻe kiʻekiʻe o ka rye crispbread - 59-69, toharite 64
- Nā Hōkū Wheʻa Stoned - 67
Ka Pāpālua
- All-Bran - 30-51, mean 42
- Kuhi Buds - 58
- ʻO Bud Buds me Psyllium - 47
- Cornflakes 72-92, ka makahiki 81 (USA mau huapalapa i 92)
- Kino Mala 83
- Crispix 87
- Papa Hoʻohui - 69
- Kauka Grahams - 71
- ʻO ka huapalaina makaina 67-85 mahele 71
- Ola - 66
- Puffed Wheat - 67-80
- ʻO ka hauʻoliʻo Krisice type cereals - 81-95
- Rice Chex - 89
- ʻO Shredded Wheat - 67-83 kekelina 75
- K Kānāwai K - 54-84
- Nui - 76
- Weetabix a me nā like - 61-74 - he 70
ʻOhana Hot
- ʻO ka palaoa o ka'ōpala - 66
- Pāʻani Līkana o ka Wheʻa - 74
- Oatmeal mai nā'ōpili'ōpili (ʻaʻole wikiwiki) 42-75, aʻoi aku ka kiʻekiʻe o ka heluʻana o ka US o 58
- ʻO kaʻohi wikiwiki wikiwiki - 66
ʻO ka palaoa - i'ōpalaʻia me kaʻoleʻole i hōʻikeʻia
- Barley - 22-48
- Pale,ʻoki - 50
- Pale,'ōwiliʻia - 66
- Buckwheat - 49-63
- Kupaʻia i ka wai ma ka wai - 69
- Couscous (ka palaoa i hanaʻia) - 61-69
- Millet - 71
- 'Ohihi, keʻokeʻo lōʻihi keʻokeʻo - 50-64, ke 56 ka nui
- ʻO ka'ūki, ka liʻiliʻi a me keʻano o ka momona - 83-93
- Rice, brown - 66-87
- Ka'ōpala, nā kernels a pau - 30-48
- ʻO ka kīʻaha, bulgar (ka palaoa i kahi) - 46-53, keime he 48
Pālolo
ʻO ka hua'ōlelo glycemic o ka pasta i hanaʻia mai ka palaoa (ka nui o ka pasta) e pili ana i keʻano o ka pasta (ka nui, ka lalo o ka GI), a me keʻano i kukeʻia. Ke kuʻiʻia e like me nā meaʻItalia, hana "al dente" - heʻano paʻa loa -ʻo ia ka index index glycemic. ʻO ka lōʻihi o ke kukeʻana ia mea,ʻo kaʻoi aku o ka māmā, aʻo ka kiʻekiʻe o ka GI.
- Me ka hoʻololiʻana ma muli o kēia mau kumu,ʻo ka hapanui o nā haʻawina o ka pīkī bale e hōʻike ana i nā GI i nā 40 a hiki i ke 60 mau makahiki, me ka ho'ēmiʻana i nā makahiki 30.
- ʻO ka pasta kīkī (me ke kaumaha) 40-92
- Ka Mung bean noodles (ke kui pū 26-39
Hua
Hoʻohuiʻia nā hua o kēlā me kēiaʻano i nā helu'aleʻaleʻa a me nā meaʻona'ē aʻe. No ka 'ike hou aku e pili ana i ka waihonaʻenehana / ka momona o ka hua eʻike i ka papa inoa hua liʻiliʻi .
- Apples - 28-44, kaime 38
- 'Apalakoki, maka - 57
- 'Ahikoki, ka mea i ulana i ka pa'ūkeke māmā - 64
- 'Apalapala, ua maloʻo 31
- Kauʻia ka'āpana apricot (kahe liʻiliʻi) - 55
- Banana, underripe - 30
- Banana, overripe - 52
- Banana ,ʻaʻole i heluʻia 46-70
- 'Oiho 65
- Kou Cherries 22
- Nā lālani 103
- 'Ala'ōlelo 25
- Nā hua waina 46-49
- Kiwi Fruit 47-58
- Ka mangoes 41-60, ka 51 me ke 51
- Oranges 31-51, ka awelika 42
- Papayas 56-60,ʻohina 59
- Paena 28-56
- Pears 33-42
- Pineapple 51-66
- Plums 24-53
- Nā Raʻona 64
- ʻO ka lālā
- Kola 72
ʻO ka hua waina
- Kaomi Carrot - 43
- Kapiʻo waiʻakaiʻala - 52-68
- ʻO ka hua wainaʻo 48
- ʻOihana Olive 46-53
- Nā PineapiʻOi - 46
- Ka Pila Tomato - 38
ʻO nā meaʻaiʻole nā meaʻaiʻole
ʻAʻole i ho'āʻoʻia ka hapa nui o nā lāʻau laʻauʻole e loaʻa i ka mea eʻai nui ai i ka 50 grams o ka waiʻahu (carbohydrate) no ka ho'āʻo (e like me 20 mau kapu broccoli). Aʻo kaʻoiaʻiʻo, no ka nui o kēia mau mea kanu, he wahiʻuʻuku ka waihā i hoʻopaʻaʻia ma loko o ka cellulose e hiki ai paha ke hoʻonui iki i ke koko koko. No kēia kumu, ua kapaʻia kekahi mau meaʻai haʻahaʻa liʻiliʻi i kēia mau'ʻai "free". I kekahiʻaoʻao'ē aʻe, he nui aku ka nui o ke kōleʻa o kekahi mau meaʻole i ke kumukūʻai me kekahi, aʻo kekahi, e like me nā tōmato, he mau hua pono loa ia e ho'āla ai i ke ala koko.
ʻO nā meaʻai hoʻomaha
- Beets 64
- Kaomi 16-92 kekona 47
- ʻOka 37-62,'oleka 53
- Parsnips 97
- Peʻa,'ōmaʻomaʻo, hou a iʻole ka hau hau 39-54,'owaena 48
- ʻO ka'ōmaʻa 56-111 - ka nui o nā kaulike i hāʻawiʻia i 80 mau makahiki
- Pōkeke, wikiwiki - 74-97,ʻohina 80
- Rutabaga 72
- ʻO kaʻuala potato - 44-78,ʻo 61 kekona,
- *ʻO kaʻuala a me nā uhi e uhi i nāʻanoʻano likeʻole i kapaʻia he mau mea likeʻole i nā wahi likeʻole o ka honua nei. Eia kekahi laʻana, he mauʻano kepauʻulaʻula ma ka US. ʻAuheaʻole nāʻokoʻa i nā papa.
Legumes
Keʻole kaʻike'ē aʻe, e pili ana kēia i nā beana maloʻo a me nā puaʻa i kāhuaʻia. Ke ho'āʻoʻia nā pī baʻa aʻoi lākou i ka loaʻaʻana o ka helu kiʻekiʻe kiʻekiʻe.
- ʻO ka peʻa 33c
- Akaʻo ka paila Beans 28-36,ʻohina 31
- Pīpī (garbanzo beans) 31-36
- Ka pīpī, ke kahi hiki 42
- Ka pīkī koki 13-46,ʻohina 34
- Ka pīkī koki, mea hiki ke 52
- Lentils 18-37
- Lentils, kahi hiki ke 52
- Nā pipi'āpana (piʻi keʻokeʻo, haʻiki) 30-39
- Nā pī'āpana, ka piʻi kaomi 29-59
- Peʻa, maloʻo, hoʻokaʻawale 32
- Paʻa pipi 39
- Nā pīni, ke kīloi 45
- Soybeans 15-20
- ʻOiwi, kalola 14
Namu a me nā Snack Foods
- Mahele 22
- ʻO ka palaoa pua 72
- ʻO ka huaʻaina - 37-80
- Peanuts 7-23, ka 14
- Popcorn 55-89
- Pop Tarts 70
- ʻO nā kīʻaha pipi 51-57
Kahe
- Jelly Beans 76-80
- ʻO Chip Chocolate Chip Snack Bar 62
- Hekikai no AiON 70
- Mars Bar 62-68
- Skittles 70
- Ka nui o nā kaha Snickers 55
Nā inu inu
- ʻO Coca Cola - 53-63 keime 58
- Gatorade - 78
- Lau Makani - 68
> Puna:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Ka Papa Hana Mokuna o ka Hōʻikeʻike Glycemic a me nā Loina Kaumaha Glycemic: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).