Kūkākūkā me nā poʻe e nānā ana i ka mea a lākou eʻai nei,ʻo ka hua'ōleloʻo ia he helu kuhikuhi glycemic. Hoʻo lohe mākou i kona haʻahaʻa haʻahaʻa a kiʻekiʻe. E pili ana iā ia a kamaʻilio i kēia lā.
ʻO ka heluʻano glycemic kahiʻano o ka hopena o ke kō e waiho ana i loko o ke koko i nāʻano meaʻai likeʻole. I kekahi'ōlelo'ē aʻe, he hōʻailona ia e hoʻoholo ana i ka fluctuations o ka hoʻohuiʻana o ka glucose i loko o ke koko. No laila,ʻo kaʻoi aku o ka'elina glycemic,ʻo ka nui o ka insulin ka mea i hoʻokomo i ke kiʻekiʻe o ke kō i loko o ke koko a hoʻouna aku i nā lāʻau hamo iʻaiʻia i nā lako momona, no ka meaʻaʻole mākou eʻaeʻia. No laila, e hoʻolālā mākou i nā huahana e pono e hāʻawiʻia, aʻo wai ka mea e haʻi aku i kahi holomua.
Nā Carbohydrates me ka helu kiʻekiʻe kiʻekiʻe
Pono mākou e hopohopo e pili ana i nā'ōpelu me kahi index glycemic kiʻekiʻe, akā, no nā poʻe i loaʻa i ka maʻiʻole o ka insulin. ʻO ka "kiʻekiʻe" ke kapa inoa glycemic o kaʻoi aku o 70, "medium" mai 45 a 65, a "haʻahaʻa" -ʻaʻole iʻoi aku ma mua o 39. Sugar, nā huaʻono momona, ka palaoa keʻokeʻo, nā pōpō, a me ka meli,ʻo ia nā huahana e pono e makaʻu. Ma hope o nā mea a pau,ʻike nā mea a pau i ka nui o kaʻaiʻana i ka meaʻono,ʻo ka nui loa o kāu makemake. Ua hōʻoia pinepineʻia kēia e ke kauka kaulana o ka Halemai Haukikoʻo Boston,ʻo David Ludwig. Ma muli o kona kumumanaʻo, ma hope o ka hoʻouluʻana i kaʻai me kahi hōʻailona kiʻekiʻe kiʻekiʻe, hoʻonui ka poʻeʻaihue i 85% mau meaʻai ma mua o kaʻaiʻana i ka helu kuhikuhi haʻahaʻa.
ʻO nā'ōpona me nā'eneke haʻahaʻa haʻahaʻa he mea pono nō hoʻi no ka mea he waiwai i ka wela kiʻekiʻe. Aʻo nā mea nuiʻekolu -ʻo ke kaumaha o ka paʻakai, ke emiʻana o ke kō i loko o ke koko a me ka hoʻolālāʻana o ka'ōhumuʻana no mākou he mea nui (e nānā i ka papa o nā'ōpelu me ka liʻiliʻi glycemic haʻahaʻa).
ʻO ke kō hoʻokahi,ʻo ka index index o ka 80 a 90,ʻaʻole ia e makemakeʻia no ka mālamaʻana i kēlā me kēia lā. E nānā mau i ka lepili ma nā huahana, a inā i'ōleloʻia ka mea'eneʻena me ka hopena "-oz"ʻo ke kō. ʻO kaʻaeʻole ka'āpala,ʻaʻole kaʻoi aku o ka helu maʻamau iʻoi aku i ka 20. He pinepine i ke pani.
ʻOi aku ka maikaʻi i ka hāʻawiʻana i nā mea kanu a me nā huaʻai me ka helu kiko'ī haʻahaʻa. ʻAʻole ka nui o kaʻokoʻa, akā ke mālama nei mākou i ko mākouʻano a me ke olakino. ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo i kā mākou huaʻi, kaʻulu, nā lelo, ka pi, lemoni, nā tōmato. ʻO kēia mau huahana me kā lākou index index e lohi mālie a hiki ke hoʻonui i nā puʻupuʻu ikaika o ko mākou kino no ka manawa lōʻihi. ʻO ka mea nui, e makaʻala i nā pineapelu, nā hua waina, ka palaoa a me ke kanike, aia lākou i GI i ka pae me ke kō.
He mea nui hoʻi kaʻaiʻana i kaʻai. Akā,ʻo ka huapalapala kahi hua o nā hua kanu, no laila ke koho nei mākou i nā koho. No laila,ʻo ka hua'ōlelo glycemic o ka palaoa e like me ka 20 a 90.ʻO ka mea "maikaʻi" loa no ka glycemia ka porridge, 20 wale nō, a me ka millet 40-50,ʻo 55-65, ka palaoa 70, a me ka muesli mai 75 a 85.
Nā menus me kahi hōʻailona haʻahaʻa
Ke papa nei ka papa inoa i ka papa inoa o nā huahana i loaʻa iā GI haʻahaʻa, a me ka hoʻohanaʻana iā lākou, hiki iāʻoe ke hoʻololi i kāuʻai. Ua ho'ākākaʻia kekahi mauʻike ma lalo nei.
- ʻO Casserole mai nā pāʻani no nā lawelaweʻeono. Hana: 2 zucchini, 3 hua, 3 tbsp. nā puna o ke bala, kaʻaila, ka hapalua o nā pūlaʻi i hamoʻia, nā meaʻala, 1 teaspoon o ka'ōpū cider winika. Pākaukau: nā hahi ma ka hapalua hola me ka vīnega. Hoʻopiliʻiaʻo Zucchini i kahi kaʻi nui a me kaʻokiʻana i ka wai, hui pū me nā hauhi. Aia ma laila, eʻokiʻoki i kahiʻaki niʻi nani,
ka lālā, nā meaʻala a me nā hua. E hoʻoluliluli a lūlū i loko o ka microwave no 15-18 mau minuke - ʻAla mai ka palaoa bale (perlotto). NĀ MEA: 0,5 kilokani o ka bale bale, kaʻaila, ka hapalua o ka aniani o ka waina maloʻo, 1.5 l o ka wai wela, 1.5 tbsp. nā puna o ka mīmati paʻi, ka paʻakai, ka pepa, nā greens. E hoʻomākaukau: hoʻolāʻau i ka bale no nā hola he 10, a laila holoi. E hoʻopau i nā'aleʻaʻona loa, e kau i ka bale a hoʻopiha i ka waina. Ma hope o kona hoʻokuʻuʻana, e hoʻopihaʻia me kahi wai paʻakai. Hoʻomakaukau no kahi manawa liʻiliʻi ma mua o hoʻokahi hola. Mai poina e hoʻopiha i nā mea kanu a me nā meaʻala ma hope o ka mākaukau o ke pā.