ʻAʻole nā kīlapa hoʻokahi i like ka GI
Hiki paha ke haohao i kaʻikeʻana he nui ke kiʻekiʻe o ka uala ma luna o ka index glycemic (GI), e hoʻohālikelike ana i ka nui o nā meaʻai e hoʻokiʻekiʻe i kāu koko glucose. Ma hope o nā mea a pau, he mea nui loa ia i nā meaʻai ma ka honua holoʻokoʻa no ka mea, he meaʻai nā meaʻai a me nā meaʻai. ʻO ka hapanui, pili ka poʻe nui i ke koko sugar me nā meaʻai i loko o ke kō.
Pehea iʻoi aku ka kiʻekiʻe o ka pālati ma mua o ke keʻokeʻo keʻokeʻo?
ʻO nā mea a pau e pili ana i ka mākiko a me kona huliʻana i ka glucose i loko o kou kino. Eia naʻe,ʻaʻole i hoʻokumuʻia nā mea kanu a pau a he mauʻano e hoʻohaʻahaʻa ai i ko lākou hopena ma kāu kīʻaha koko. Hiki paha iāʻoe ke leʻaleʻa i nā uala maʻaneʻi a ma laila, e makemake waleʻoe e mālama i kāu mau lawelawe i ka helu.
Glucose i loko o Potatoes me ka Luga
ʻO ka pinepine,ʻo ka glucose e pili ana me kaʻono a me nā'alala keʻokeʻo maʻamauʻaʻole kahiʻai i manaʻoʻia he meaʻono. ʻO ka pīkole ka aneaneʻo ka mākaloka, akā, aʻo ka mākiko he mea lōʻihi o ka glucose.
Ma muli o ka wikiwikiʻana o ka maloo i ka'ailala, hiki i ka'ōlani glycemic o ka'ualala ke aneane like me ka lāʻau glucose wale nō. ʻO ka helu glycemic o ka glucose he 100 mau helu kahi i hoʻonohonohoʻia ai ka lera i loko o nā 80 a he 90 mau makahiki.
ʻO Sucrose (kapu kai), ma kekahiʻaoʻao, he GI o 59 a he moleccicci (two sugar). Hanaʻia ia me hoʻokahi molekoki glucose a me hoʻokahi mole'āpana mole i hui pūʻia.
Hoʻohanaʻia ka papa o Fructose i loko o kou kino ma mua o ka glucose, aʻaʻole e pili i kāu koko koko. Eia nō naʻe,ʻo ka huahua ka mea e hoʻopilikia ai iā ia iho i ka wā eʻai nui aiʻoe.
Me ia, he mea maikaʻi ke'ōleloʻana he'eleka o ka waiʻaleʻa mai ka uala iʻelua manawa i ka glucose e like me ke kō. Ke noʻonoʻoʻoe i ia ala, he mea pono wale nō ka hoʻonuiʻiaʻana o ka wai koko e ka lelo.
ʻO nāʻano pāʻani
Nui nāʻano pālalaa aʻaʻole hiki ke kūpono e'ōleloʻia kēlā me kēia'ōlapa he index index of 80 a 90 paha.ʻO ka mea iʻikeʻia e ka poʻe noiʻi, hiki i kahi o nāʻano leʻaleʻa he emi he 53 ma luna o ka index glycemic.
Ma kahi o nā noiʻana, ua hōʻolo nā kānakaʻepekema iʻehiku mau kīhāpaiʻuala:ʻo Russet Burbank, Maiflower, Nicola, Bintje, Carisma, Desiree, a me Virginia Rose. ʻO kēia mau mea, uaʻike lākou he 53 ka GI o ka Carcy potatoes, aʻo ia wale nō kahi o ka hui e kapaʻiaʻo "low-GI." ʻO Nikolau ka mea kiʻekiʻe loa i 69 GI, hāʻule i loko o ka "medium-GI" category. ʻO Russet Burbank kīpī, kahi i kaulana loa,ʻo ia ka kiʻekiʻe i 82 GI.
Ma keʻano laulā, hiki ke kanuʻia ka pālalina i ka waiwai GI mai 53 a 111, me ka'ōlaʻi keʻokeʻo e hōʻike ana i lalo i ka helu kuhikuhi. ʻO ka haʻaleleʻana i kaʻili ma ka hoʻohuiʻana i ka lolo, hiki ke hoʻemiʻia ka pāpīʻai i ka glucose. I ka manawa pinepine, ua hoʻohālikelikeʻia kaʻuala me kahi GI i ka waenakonu o ke 40, no laila, he mea maikaʻi loa.
Hiki iāʻoe ke pale i ka GI
Ke ulu nei kekahi pilikia ma ka hōʻikeʻana o nā hoʻokolohuaʻana no ka helu index glycemic. ʻO ka helu hua'ōlelo glycemic pono'ī he mea maʻamau ia o nā avera.
I keʻano o ka uala,ʻo nāʻano likeʻole e hoʻohanaʻia i ka heluʻana i ka helu kuhikuhi i loaʻa nā hualoaʻa ma kahi'ē aʻe mai 53 a 111.
Ua holoʻia kēlā me kēia o nā haʻawina i ka nui o nā poʻe a uaʻikeʻia wale ka awelika. No laila, ʻaʻole ka nui o ka helu hua'ōlelo glycemic i kekahi mea i hāʻawiʻia.
ʻO ka hopena, aia nāʻano likeʻole o nā kānaka likeʻole i nā mea likeʻole. ʻO ka mea nui loa,ʻo ia keʻano o kāu kino e hoʻopili ai i ka pālala, a hiki iāʻoe keʻike me ka mita glucose koko.
He mea nui loa kēia inā he kino kou kino ma ka maʻi maʻi diabetes a maikaʻiʻole i ka hoʻoponoponoʻana i nā sugars. Hiki i nā kuʻi koko ke lawe i ka pilina ma kou kino, e hōʻino ana i kou'āpana a me nā pilikia'ē aʻe mai ka maʻi maʻi iʻoi aku.
E nānā i kāu mau wahi
He nui nā waiwai maikaʻi o ka pīpī aʻo 150 mau gramita ka lawelaweʻana i kaʻuala.
Hiki ke kālepa o ka huele i ka nui o kāuʻaiʻana i ka manawa hoʻokahi a me nā meaʻono'ē aʻe āu i loaʻa me ka uala. ʻO ka hapanui o ka manawa, uaʻaiʻia nā'alala e like me ka hapa o ka pāʻinaʻana ma mua o lākou iho aʻo ia ka mea e hoʻololi i ka hopena o ka hopena o ke koko o ka huelo.
Eia kekahi lā, ināʻoe eʻai i kahi iʻa liʻiliʻi me kahi kīhāpaiʻuala a me kahi salakeke, ua kaulike kaʻai. ʻO nā meaʻai'ē aʻe e hiki ke emi i ka hopena o ka pāla ma kāu glucose. Hiki ke'ōleloʻia no nā mea haʻahaʻa glycemic e like me ka pīni a me nā huaʻai. Ināʻoe e kuke i ka'alalapa i loko o kahi pālahalaha e nui nā momona, protein, aiʻole ka fiber, e ho'ēmiʻia hoʻi ka hopena o nā kīpū.
ʻO kahi hua'ōlelo mai
ʻOiai uaʻoi aku ka kiʻekiʻe o ka'ōlaʻi i ka glucose, e hoʻomanaʻo i nā mea āu e hiki ai ke hoʻohaʻahaʻa. Inā makemakeʻoe eʻai i kaʻuala, koho i kahiʻano pālaʻi GI haʻahaʻa, eʻoluʻolu i nā liʻiliʻi liʻiliʻi, a me nā mea'alalaʻelua me nā meaʻai e pale i ka glucose. ʻO ka mea nui loa, e nānā i ke koko o ka huluhulu aʻikeʻoe i ka hopena o kēia mau hoʻololi iāʻoe iho.
> Kālā:
> Ka HuiʻAmelika maʻi maʻi. ʻO nā kīʻaha a me nā meaʻai hoʻolāʻau. 2017.
> E KL, Wang S, Copeland L, Brand-Miller JC. KaʻIkeʻIke o Low-Glycemic IndexʻO ka Pīpī a me ka pilina me ka Starch Digestion i Vitro. Ka Pelekānia Pelekānia o Nutrition . 2014; 111 (4): 699-705. ia: 10.1017 / S0007114513003048.
> Kulanui o Sydney, 'O Australia. Glycemic Index Database. 2017.