meaʻai glycemic index, He meaʻai ia i hana ʻia e lilo i ke kaumaha e like me ke kiʻekiʻe o ke kō koko. ʻO ka glycemic index a me ka glycemic load kahi waiwai i hoʻonohonoho ʻia e pale ai i ka piʻi ʻana o ke kō koko mai ke kino.
ʻO Glucose ke kumu nui o ka ikehu o ke kino. Hoʻohana ʻia ia i wahie e ka lolo, nā ʻiʻo a me nā mea ʻē aʻe. Hoʻonohonoho ʻia ka Glucose ma 100 a ua kuhikuhi ʻia nā meaʻai āpau i kēia helu.
ʻO ka pahuhopu o kēia ʻai ʻo ia ka hoʻohaʻahaʻa ʻana i ke kō koko koko a mālama i ke olakino puʻuwai e kōkua i ka hoʻokele kaumaha. Kōkua ia i ka lilo ʻana o ke kaumaha me ka mālama ʻana i nā pae glycemic index, cholesterol a me nā triglyceride i loko o ke koko.
Hoʻopili ʻia ke kō koko kiʻekiʻe i nā kūlana olakino e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka momona. ʻO ke kumu nui o kēia ʻai, ʻo ia ke kōkua i ka pale ʻana i ka maʻi maʻi ma o ka hoʻomalu ʻana i ka pōloli.
Hoʻonui ke kōpaʻa koko i ka ʻai a me nā meaʻai starchy. ʻO ka hoʻokaʻawale ʻana, ʻo nā mea kanu, nā huaʻai a me nā kīʻaha holoʻokoʻa e mālama i nā pae kōpaʻa koko ma lalo o ka mana ʻoiai e pōloli ana ʻoe ma hope.
Hoʻemi paona me ka ʻai glycemic index Hoʻemi ʻia ka pilikia o ka maʻi diabetes a me nā maʻi mau.
glycemic index (GI), hoʻokaʻawale i nā meaʻai i loaʻa nā kaʻapona e hoʻonui ai i ke kō koko. Aia i loko o ka glycemic index haʻahaʻa nā haʻahaʻa haʻahaʻa maikaʻi i hoʻokahe mālie ʻia a mālama iā ʻoe i piha no ka manawa lōʻihi. Loaʻa ka glycemic index kiʻekiʻe i nā carbohydrate maikaʻi ʻole.
ʻOkoʻa ka glycemic index e like me ka hana ʻana o nā meaʻai. ʻo kahi laʻana; ʻOi aku ka glycemic index o ka wai o ka hua ma mua o ka hua. He ʻoi aku ka glycemic index o ka ʻuala mashed ma mua o ka ʻuala baed.
Hoʻonui pū ka meaʻai i ka glycemic index. ʻOi aku ka nui o ka glycemic index ma mua o ka pasta maka.
No laila, pono e ʻike pehea e pili ai ka glycemic index o nā meaʻai i nā pae kō koko.
Nā mea e pili ana i ka papa kuhikuhi glycemic o ka meaʻai
Aia kekahi mau kumu e pili ana i ka waiwai glycemic o kahi meaʻai a meaʻai paha, e like me:
ʻAno kō i loko
Aia ka manaʻo kuhi he kiʻekiʻe glycemic index nā kō a pau. ʻO ka helu glycemic o nā kō mai ka 23 no ka fructose a i ka 105 no ka maltose. No laila, pili ka glycemic index o kahi meaʻai i ke ʻano o ke kō i loko.
ʻO ka starch kahi waiʻaʻaʻa i loaʻa i ʻelua mau mole - amylose a me amylopectin. He paʻakikī ka ʻeli ʻana o Amylose, akā maʻalahi ka ʻeli ʻana o ka amylopectin. ʻO nā meaʻai me ka nui o ka amylose ʻoi aku ka haʻahaʻa glycemic index.
carbohydrate
Hoʻopilikia nā ʻano hana e like me ka wili a me ka ʻōwili ʻana i ka amylose a me ka amylopectin mole, e hoʻonui ana i ka glycemic index. Ma keʻano laulā, ʻoi aku ka kiʻekiʻe o ka glycemic index o kahi meaʻai i hana ʻia.
ʻO ka meaʻai meaʻai
ʻO ka hoʻohui ʻana i ka protein a i ʻole ka momona i ka meaʻai hiki ke hoʻolohi i ka ʻai ʻana a kōkua i ka hōʻemi ʻana i ka pane glycemic i ka ʻai.
ʻAno kuke
Hoʻopili ka ʻenehana hoʻomākaukau a me ka kuke ʻana i ka glycemic index. Ma keʻano laulā, ʻoi aku ka lōʻihi o ka kuke ʻana o ka meaʻai, ʻoi aku ka wikiwiki o ka ʻeli ʻana a me ka hoʻomoʻa ʻana o kāna mau kō, no laila e hoʻonui ai i kāna glycemic index.
Oo
Loaʻa i nā hua ʻaʻole i oʻo ʻia nā ʻakika paʻakikī e lilo i kō i ka wā e oʻo ai ka hua. ʻO ka oʻo ʻana o ka hua e hoʻonui i kāna glycemic index. No ka laʻana, he 30 ka huahelu glycemic o ka maiʻa pala ʻole, a ʻo ka maiʻa pala he 48 glycemic index.
ʻO ka poʻe e hahai ana i ka meaʻai glycemic index;
- Hiki iā ia ke lilo i ke kaumaha ma ke ʻano olakino.
- Ma ka ʻai ʻana i nā meaʻai olakino, mālama ʻo ia i kona olakino maʻamau.
- Mālama i nā waiwai koʻikoʻi o ke koko ma ke ʻano he papa hana mālama maʻi diabetes.
Hoʻemi paona me ka ʻai haʻahaʻa glycemic index
E like me ka mea i ʻōlelo ʻia ma luna, ua hoʻokaʻawale ʻia ka glycemic index o nā meaʻai e like me ke ʻano o ka hopena o ke kō koko. He hopena koʻikoʻi nā meaʻai i ke kiʻekiʻe o ke kō koko. No laila, ua hoʻonui ʻia ka nui o ka carbohydrate i nā meaʻai mai ka 0 a i ka 100.
meaʻai glycemic indexMai ʻai i nā meaʻai kiʻekiʻe glycemic index. Hoʻopili koke ʻia nā meaʻai a me nā mea inu me ka glycemic index kiʻekiʻe, no laila e hoʻonui koke lākou i ke kō koko.
Ma hope o ka ʻai ʻana, hāʻule koke lākou. Noho lōʻihi aku nā meaʻai glycemic index haʻahaʻa i loko o ka ʻōpala digestive. No laila, kōkua lākou i ka mālama ʻana i ka ʻai i ka wā e nalowale ana ke kaumaha. Ma ke kaulike ʻana i ke kō koko pale ʻana i ka insulin pale i ko lakou kukulu ana.
ʻAi a me ka hoʻoikaika kino
ʻO ka hoʻoikaika kino ʻana me ka meaʻai e hōʻemi i ke kaumaha. Hana i ka hoʻoikaika kino haʻahaʻa no 3 mau hola o ka pule.
Nā pōmaikaʻi o ka Glycemic Index Diet
meaʻai glycemic index hōʻemi i ka pilikia o nā maʻi koʻikoʻi.
Ka helu ʻana i nā calorie
ʻAʻohe pono e helu i nā calorie a hoʻemi i nā ʻāpana i ka wā e ʻai ana. Pono ʻoe e ʻai ma ke kāohi ʻana i nā waiwai glycemic index o nā meaʻai. Hiki iā ʻoe ke hana i kahi papa kuhikuhi waiwai no ka meaʻai.
māʻona
ʻO nā meaʻai me ka haʻahaʻa glycemic index e like me nā huaʻai, nā mea kanu a me nā kīʻaha holoʻokoʻa e hoʻopiha iā ʻoe no ka manawa lōʻihi ma muli o ko lākou kiʻekiʻe o ka fiber.
meaʻai glycemic index Kōkua ia i ka lilo ʻana o ke kaumaha i ka wā waena a me ka wā pōkole.
nā pōmaikaʻi cardiovascular
ʻO kekahi poʻe noiʻi meaʻai glycemic indexManaʻo ʻo ia ʻo ka lāʻau lapaʻau e hoʻemi i ka cholesterol maikaʻi ʻole i loko o ke koko a hoʻonui i ka cholesterol maikaʻi.
Diabetes
meaʻai glycemic index He mea maikaʻi loa ia no ka poʻe makemake e hoʻopaʻa i ko lākou pae koko koko. ʻO nā meaʻai haʻahaʻa glycemic index e hoʻemi i ka pilikia o ka maʻi maʻi maʻi no ka mea mālama lākou i ke kiʻekiʻe o ke kō koko i ka pae like.
ʻO nā ʻaoʻao maikaʻi ʻole o ka Glycemic Index Diet
meaʻai glycemic index ʻAʻole ia he meaʻai nui. ʻO ka nele i nā meaʻai momona a me ke kō e hoʻopilikia i nā hana hoʻemi kaumaha.
haʻahaʻa glycemic index Hiki ke paʻakikī ka mālama ʻana i kāu meaʻai. ʻAʻole hiki ke ʻike i ka helu glycemic index no kēlā me kēia meaʻai. Hiki ke huikau kēia no kekahi, no ka mea, ʻaʻohe helu glycemic index i nā meaʻai i hoʻopaʻa ʻia.
Pono nā waiwai glycemic index o nā meaʻai ke ʻai wale ʻia ka meaʻai. Ke ʻai ʻia me nā meaʻai ʻē aʻe, hiki ke loli ka glycemic index. No laila, ʻaʻole maʻalahi ka helu ʻana i ka glycemic index o kekahi mau meaʻai.
He aha kāu e ʻai ai ma ka Glycemic Index Diet?
ʻai haʻahaʻa glycemic indexʻAʻohe pono e helu i nā calorie a i ʻole e hahai i nā macronutrients e like me ka protein, ka momona, a me nā haʻahaʻa.
meaʻai glycemic indexPono e hoʻololi i nā meaʻai glycemic index kiʻekiʻe āu e ʻai ai me nā mea koho haʻahaʻa glycemic index.
Nui nā meaʻai olakino a maikaʻi e koho ai. ʻai haʻahaʻa glycemic indexI ka hana ʻana i kēia, pono ʻoe e hana i kāu papa kuhikuhi mai nā meaʻai āu e koho ai mai ka papa inoa ma lalo nei:
ka berena
ʻO ka palaoa piha, multigrain, rye berena
palaoa ʻaina kakahiaka
ʻOat a me nā ʻāpana bran
ka hua
Apple, strawberry, apricot, peach, plum, pea, kiwi, tomato a me nā mea hou aku
ka lau
ʻO kāloti, broccoli, cauliflower, celery, zucchini a me nā mea hou aku
ʻO nā huaʻai maloʻo
ʻuala, kulina, ʻuala paila, ʻuala hoʻoilo
lāʻau ikiʻai wale
Lentils, chickpeas, beans, pīkī kīkī a me nā mea hou aku
He liʻiliʻi a ʻaʻohe mea ʻai i loko o kēia mau meaʻai a no laila ʻaʻohe waiwai glycemic index. ʻO kēia mau meaʻai ʻai haʻahaʻa glycemic indexhiki ke lanakila.
e like me nā ʻalemona, cashews, pistachios, walnuts, a me nā nati macadamia
Nā momona a me nā aila
ʻO ka ʻaila ʻoliva, ka pata a me ka avocado
Nā mea kanu a me nā mea ʻala
E like me ke kālika, basil, dill, paʻakai a me ka pepa
He aha nā meaʻai hiki ʻole ke ʻai ʻia ma ka papa kuhikuhi glycemic?
ʻai haʻahaʻa glycemic indexʻAʻohe mea i pāpā ʻia. Eia naʻe, e hoʻāʻo e hoʻololi i nā meaʻai kiʻekiʻe-GI me nā mea koho haʻahaʻa-GI inā hiki:
ka berena
berena keʻokeʻo, bagel
palaoa ʻaina kakahiaka
Oats koke, cereal
ʻO nā huaʻai maloʻo
Palani Palani, ʻuala mashed koke
Nā waiu lāʻau
Ka waiu laiki a me ka waiu oat
ka hua
watermelon
Nā meaʻai paʻakai
Pahū, keke raiki, pretzels, ʻāpana kulina
ʻO nā keke a me nā meaʻai i kālua ʻia
ʻO nā pastries, scones, muffins, kuki, waffles
ʻO ka papa kuhikuhi Glycemic Diet laʻana
meaʻai glycemic index Pono ʻoe e koho i nā meaʻai me ka haʻahaʻa glycemic index i ka wā e hana ai i kahi papa kuhikuhi Inā ʻoe e hoʻohana i nā meaʻai GI kiʻekiʻe, e ʻai iā lākou me nā meaʻai GI haʻahaʻa e kaulike ai.
Hāʻawi ʻia ka papa kuhikuhi ma ke ʻano he laʻana e hāʻawi i kahi manaʻo. Hiki iā ʻoe ke hoʻololi i nā meaʻai ma ka papa kuhikuhi me nā meaʻai like me ka nānā ʻana i ka waiwai glycemic index.
Papa kuhikuhi papaʻai ʻai Glycemic
aina kakahiaka
1 ʻāpana palaoa palaoa piha
2 punetune o ka pīkī pīkī
1 aniani wai ʻalani
ʻAi ʻai
1 ʻāpana hua (pear)
ʻAina awakea
2 ʻāpana palaoa rai
4 ʻāpana steak
ʻO nā meaʻai e like me nā'ōmato, kāpeti, radishes
ʻAi ʻai
1 ʻāpana paʻakai keʻokeʻo
8 mau pīkī palaoa piha
1 ʻāpala liʻiliʻi
ʻAina ahiahi
Iʻa keʻokeʻo kālua
2 ʻuala kālua
ʻO ka salakeke me 1 punetune o ka lemon
1 kīʻaha yogurt no ka ʻai
Ma ka hopena;
No ka mālama ʻana i ke kō koko koko meaʻai glycemic index pili. E like me kekahi papaʻai meaʻai, pono e nīnau i ke kauka ma mua o ka hoʻomaka ʻana i kēia ʻai.
