ʻO kaʻai maikaʻi loa a wikiwiki

ʻAe,ʻaʻole ponoʻoe e hōʻole i kāu mau huahana,ʻaʻole lākou e kāohi iāʻoe mai ka liloʻana o ke kaumaha. ʻO kaʻai maikaʻi a me ka wikiwiki loa kāu koho!

E hahai wale i kā mākou hānaiʻai ...

E hele pololei mākou iāʻoe: e waiho i 5 kilokika i kēlā me kēia mahinaʻaʻoleʻoi aku kahi maʻalahi, a ua maʻalahi ka paʻakikīʻana me ke kōkuaʻana o kahi kūlana hoʻolālā kūikawā. Eia naʻe,ʻaʻole iki kaʻaiʻai e hāʻawi iāʻoe i ka ikehu no kēia mau hana. Ma waho aʻe o ka pauʻole o ka pōloli a me nā papa lōʻihi o kekahi mau mea'ē aʻe,ʻo ka pilikia nui o nāʻai he nui he paʻakikī loa ka loaʻaʻana o kahi pūnaehanaʻai pono e hiki ai iāʻoe ke lilo i ka kaumaha me kaʻole e hōʻemi i ke kumu waiwai o nā meaʻai a me kaʻole o kou olakino. ʻO ia ke kumu ma kēiaʻatikala e uku nui loa ai mākou i nā huahana me kahi index glycemic haʻahaʻa (GI) a me ke kumu o ka mea i hoʻomohalaʻia -ʻo ka wikiwiki o nā huahana i loko o nā'ōpona'aleʻa e paʻiʻia a komo i ke koko. ʻO ka hoʻohanaʻana i ka nui o nā huahana: me ka helu kiʻekiʻe glycemic (pēlā i ka berena keʻokeʻo a me nā mea'ē aʻe, nā palaoa o ka palaoa kiʻekiʻe, kaʻaila, nā laiki maʻemaʻe, nā meaʻono a me nā meaʻai he nui i mālamaʻia) e alakaʻi ai i ka manaʻo nui o ka pōloli, e like me ke kino wikiwiki loa. No laila, eʻai nuiʻoe i ka mea e pono ai, akā,ʻo ka pōloliʻaʻole e kinai. Uaʻike nā kānakaʻepekema i ka poʻe iʻaiʻia ka hapa kakahiaka a me kaʻaina awakea e ka inoa nui kiʻekiʻe o nā meaʻai i ka hapalua o ka lā iʻaiʻia e nā 700 calories ma mua o ka poʻe i loaʻa kaʻai kakahiaka GI a uaʻai kaʻaina awakea. ʻO nā hua i hoʻopūpī kokeʻia e hiki nō ke alakaʻi i ke koenaʻole o ka hormonal, a laila e hoʻomaka ka kino e mālama i nā momona. Ua lohe paha pahaʻoe e pili ana i ka GI-ʻai e pili ana i ka helu haʻahaʻa haʻahaʻa o nā meaʻai - ma nāʻano likeʻole uaʻikeʻia. Eia naʻe, ua hōʻikeʻia nā mea hou e hiki ai i kēiaʻai ke lilo i hōʻailona hōʻailona e kōkua ai i ka palekana me ka hoʻoikaika i ka olakino. ʻO nā mea me ka haʻahaʻa GI kekahi o nā meaʻai loa: ua waiwai lākou i nā fiber, nā huaora, nā minera a me nā mea ola'ē aʻe. Loaʻa iāʻoe ke kūlana cholesterol maʻamau, he emi loa o ka maʻi diabet, aʻo kouʻili, inā pili i kaʻeha, e lilo i maʻa. Eia hou, mahalo i kēiaʻai, e loaʻa ana iāʻoe ka ikaikaʻoi aʻe ma mua o ke kuʻiʻana i nā meaʻai haʻahaʻa-haʻahaʻa. Aʻo kēia hoʻi, e nui ana ka ikaika e hana ai i loko o ke kaʻa. Hoʻomaka e hoʻomaka? ʻO kēlā wale nō ka mea e pono aiʻoe eʻike e holomua i ka hanaʻana i kēia hoʻolālā paʻakikī pilikino.

ʻO ka nui o ka helu o ka'ōpū e pā ana i nā kumu he nui:ʻo ka helu o ka fila i loko o ka huahana, keʻano o ka kuke (ʻo kaʻuala i kāpīʻia eʻoi aku ka mea kanu ma kaʻuala),ʻo kaʻohi (no ka hua),ʻo ka lōʻihi o ka kuke (GI o vermicelli i hoʻopaʻaʻia heʻoi aʻe kaʻoihana), a me keʻano o ka meaʻai no ka laʻana, hiki ke emi i ka helu'ōmole o kekahi mauʻano o ke keʻokeʻo keʻokeʻo ma muli o ka hoʻohanaʻana i ka palaoa e'ō'ō ana). I kēia mau mea a pau e maʻalahi ka pilikia, no laila e hāʻawi mākou i nā kuhi o kēiaʻai. ʻO ke kumu o kaʻai he kīʻaha piha, nā huaʻai, nā hua a me nā pī. Ke emi nei ka hua'ōlelo glycemic o kēia mau huahana, a inā loaʻa i nā huaʻainaʻole-starchy, he 0.

Hoʻohana i ka protein, kaʻiʻo, ka iʻa, ka pāʻani, ka cheese a me ka tofuʻaʻole i loko o nā'ōpelu, iʻole e kamaʻilio ka'enela glycemic i kā lākou hihia. Eia hou, me ke kōkua o ka pilina, mālamaʻoe i keʻano o ka lōʻihi lōʻihi.

Eʻai liʻiliʻi, akā pinepine

ʻO ka hoʻokaʻawaleʻana i nā caloriesʻo ia ke kī i ka palekana i nā kūmole. Inā pau ka mea nui o nā calorie i loko oʻelua kapuaʻi o ke kākauʻana, e kahe ana ka taumata glucose ma muli o ka kohoʻana i nā huahana me ka index glycemic haʻahaʻa.

Mai hilinaʻi wale ma luna o ka GI

ʻO nā huahana e like me ka pizza, nā'āpana kīlapa, a me nā kīʻaha kīkole he haʻahaʻa haʻahaʻa haʻahaʻa. Akā, e like me kouʻike,ʻaʻole ia e lilo i mau mea kōkua ma ka hakakāʻana i ka kaumaha. I kēlā me kēia hihia, ponoʻoe e noʻonoʻo i ka heluna o nā calories a me ka loiloiʻana i nā meaʻai o nā meaʻai i kāuʻai. No laila, hiki iāʻoe ke hoʻohana i kēia mau huahana, akā i kekahi manawa. Mai hōʻole i nā huahana waiwai.

E hoʻomaka me ka saladi

ʻO nā mea maʻamau a pau o nā salama he aneaneʻole ka'ōleka glycemic, keʻole lākou i waiwai i ka fiber a me nā meaʻai he nui. A hoʻomaikaʻiʻia i ka momona i kaʻaila, a me ka waika ma ka vīneka a wai wai lemoni paha, ua kōkua ka sāladia mau meaʻai i ka uluʻana o ka glucose i loko o ke koko ma hope o ka pauʻana.

E mālama i ka nui o nā'āpana

Hoʻopiha maikaʻiʻia nā paʻipaʻi Spaghetti i loko o kaʻai GI, no ka mea,ʻoluʻolu e hoʻopaʻaʻia. Akā, no ka nui o nā huapiʻa i ka spaghetti, pono pono ke hoʻemi i ka nui o ka'āpana i kahi 200 grams. No ka hanaʻana i ka spaghetti i ka meaʻai a me keʻano kalo-kalo, hoʻonui i nā huaʻai iā lākou.

E mālama i nā pōpilikia

ʻO ka kohoʻana o nā pōʻai e pili wale ana iāʻoe. ʻO ka huaʻaina momona momona, kahi kīʻaha'akoʻa a iʻole kekahi mau mākiki hiki ke alakaʻi i kahi ala nui ma ka'ilū o ka glucose, a me ka hāʻule likeʻole. E koho i kahi makemake e hoʻopau i nā paʻi me ka liʻiliʻi GI (nā hua liʻiliʻi a me ka'ōmole). Inā ma nā manamana lima wale nō nā huahana me kahi moʻokāki kiʻekiʻe, e hoʻonui i kahi pōmaikaʻi liʻiliʻi a me nā mea momona iā lākou: e like me ka laʻana, eʻai i nā'ākīpika a 30 grams o ka baʻa a i ka pīnī pēpē.

Nā pōmaikaʻi o kaʻai

ʻO ka hemahema nui o nā meaʻai he nui loa,ʻo kaʻai i nā meaʻai a me nā mea olakino, ua hoʻokaʻawaleʻia mai kaʻai. ʻO ka hopena,ʻoʻoe,ʻoiaʻiʻo, hiki ke loli koke i ka kaumaha, akā i ka manawa hoʻokahi, ua pilikia kāu olakino. I kekahi mau mea,ʻo ka pāʻani, e like me kā lākou e'ōlelo nei,ʻaʻohe pono i ke kukui. No ka laʻana, inā e lilo anaʻoe i ka kaumaha, akā, piʻi kou kūlana o ka cholesterol, a laila hoʻololi waleʻoe i hoʻokahi kumu no ka maʻi o ka maʻi ma kekahi. Hiki iā Diet GI ke hāʻawi iāʻoe i nāʻanoʻai olakino e hoʻomaikaʻi ai i kou olakino. I nā wāhine i nānā i kaʻai GI, ua emi iho ka nui o ka cholesterol toto i ka 10% ma loko oʻelua mahina wale nō. Ua hoʻomaikaʻi pū lākou i nā hopena o ka hōʻailona ma luna o ka protein reactive, e hōʻike ana i ka heleʻana o nā hana inflammatory a me ka hopena o ka hōʻaha puʻu. ʻO nā'ōpona'aleʻaʻeleʻele he pono no nā kumu. Ua hōʻikeʻia kahi haʻawina e ka poʻeʻepekemaʻEpekemaʻo Harvard eʻikeʻia nā wāhine e hahai i kaʻai GI (ʻoiai inā he waiwai nui lākou i ka wela) he hapalua paha keʻano o ka maʻi maʻamau 2. ʻO nā paona e nānā i nā huahana me ka haʻahaʻa GIʻo ia hoʻi ka paleʻana i ka maʻi kanesa. Uaʻikeʻia he mau nīnau hou e nā poʻeʻepekema Pelekane ma kēlā me kēia 5% o nā calories i hoʻokomoʻia me nā lāʻau'aleʻa me kahi kiʻekiʻe GI piʻi i ka pilikia o ka maʻi āpau e 55%. No laila i loko o ka mahina GI-ʻai, e noho ana ma ka mea kaulike, me ka hauʻoli e pili ana i ka pauʻana o nā paona hou, mai hoʻopoinaʻoe ua hoʻopōmaikaʻiʻoe i kāu olakino.

I hoʻokahi lā ma kahi meaʻai kāu

Eia keʻano o ka 1600 calories āu e hoʻohana nei no kēia lā e nānā. Hiki i ka hui pūʻana o nā huahana me GI haʻahaʻa a me nā kinipona pilalā i kēlā me kēia mela e kōkua iāʻoe e noho piha. Ināʻikeʻia ka wī, e mālama iāʻoe iho i meaʻono no 100 calories.

ʻO ka kakahiaka kakahiaka

Hele pū ka Helene i nā hua (3 mau hua manu, 3/4 kīʻaha o kaʻalani rulu me nā'ōmato a me nāʻoliva, 2 punetēpē i ka palaoa Feta), pomegranate.

Pāhili

ʻAleʻale "Kosichka".

ʻO kaʻaina awakea

E hoʻopihaʻia me ka paʻi (90 g mīkini mīkini, 200 g a me ka mea i ulanaʻia me ka'enebergines grilled, 1/2 kapu pīkī turkish, he kīʻaha pasta, 2 punetēpī kaʻaila Italia).

Pāhili

Kūleʻa ka lele me ka waiʻu pēpē (8 mau lāʻau a 2 punetēpē o ka wai pīnī maoli).

Eʻai

Turkey "Chile" (90 g puʻupuʻu turkey, 1/2 cup beans, aniana and tomato sauce, "Chile" sauce). E kāpīpī i ka'ōpū me ka'ūpī kuʻi "Cheddar" (1/4 kapu). ʻO ka puaʻa a me ka'ōmaʻi maʻamau (2 mau kīʻaha kapu, 1/2 kīʻaha rūla, 2 punetēpona pistachios, 2 punetēpē balsamic wineka).

ʻO kahi pōpō no 100 calories

ʻAiʻia ka'ōpiʻa me ka kinamona.

Pehea eʻai ai kāu meaʻai?

Hoʻohālikelikeʻia me nā meaʻai'ē aʻe,ʻoi aku ka maʻalahi iāʻoe e pili i ia. ʻO nā pōmaikaʻi o nā meaʻai i loko o nā mea haʻawina loloa a me ka waiwai o ka meaʻai. ʻO nā huahana i hanaʻia iā ia e hoʻopoina iāʻoe ua makeʻoe, a hiki iāʻoe ke pale i ka hopena o ka pōloli e pili ana i ke ahiahi a hoʻoneʻeʻoe e kau i luna i nā leʻaleʻa. Ua hōʻoiaʻia ka maikaʻi o kaʻaiʻana o ka GI e nā haʻawina he nui i hōʻoia i kahiʻai e pili ana i nā huahana me ka index glycemic haʻahaʻa eʻoi aku ka maikaʻi ma mua o nāʻano meaʻai'ē aʻe. Ma waho aʻe o kaʻoiaʻiʻoʻaʻole he hoʻohemoʻole o ka insulin i loko o ke koko,ʻo nā hua me ka mea haʻahaʻa GI e noho mau ana ma ka'ōpala pahū no ka manawa lōʻihi a hiki i ka'ōpū liʻiliʻi, kahi e hanaʻia ai nā hormones nui e hoʻopau i ka makemake. Aʻoiai me ka emiʻana o nā calorie i pau, hana ka hāmau i ka hāʻuleʻana,ʻo kaʻai GI ka mea e emi ai kēia hopena. I ka manawa o kahi o ka hoʻonaʻauaoʻana, uaʻikeʻiaʻo ka poʻe iʻike i kaʻai "haʻahaʻa momona", hoʻolōlā ka hopena i 11%,ʻoiai ka hōʻoluʻolu, ka mea mālama i kaʻai GI - he 6% wale nō. Inā mau ka pa'ū o ke koko,ʻaʻole ke kino e hāʻawi i nā hōʻailona o ka pōloli. No laila,ʻaʻole e lohi ka hāmole, e mālama i kēlā me kēia kalole.