Ke pakuhi o nā leka uila o nā huahana: hana mākou i kaʻai kūpono no ka liloʻana o ke kaumaha

He aha ka mea a me ka inoa o ka hua'ōlelo glycemic o nā huahana (GI) eʻai nei, kēlā me kēia 'elele aʻaʻole wale wale nō eʻike. GI hōʻailona - ka mua, kahi e kūkulu ai i meaʻai no ka pohō kaumaha, ka waiwai kaumaha, hoʻomohala ikaika. E hoʻomaopopo i nā maʻalahi a pau e kōkua i ka pākaukau o nā hua'ōlelo glycemic o nā huahana a me nā'ōlelo aʻo a kahi meaʻai pāʻani.

Ke kūkino ma ko mākou kino: mākou e hōʻoia i ka waiwai o GI ma nā papa

ʻO kēlā me kēia meaʻai - inā paha e hoʻopauʻia,ʻo ka mea maoli -ʻo ka nui o ke kō (glucose) kahi. ʻO kaʻiʻo, ka iʻa kai a me ka broccoli i nā meaʻai nui he wahi liʻiliʻi ke kō. Hōʻike mālie ka helu'oliʻili i ka mea eʻai ai nā meaʻai i ka kiʻekiʻe o ka glucose i loko o ke koko. Hāʻawi ka papaʻaina i nā hōʻailona glycemic i ka hoʻonohonoho ponoʻana o ka diary of nutrition no kekahi kanaka olakino a me ka maʻi diabetic, kahi e nui ai ka mana o ke kō i ke kino.

Nā huahana kiʻekiʻe kiʻekiʻe o nā huahana

ʻO ka GI o nā huahana iʻoi aku ma kahi o 70 a manaʻoʻia he kiʻekiʻe. ʻO keʻano o ka meaʻai i komo i loko o ka'ōpū e hana wikiwikiʻia, a loaʻa koke i nāʻiʻo o ke kino ka nui o ka manawa o ka glucose. He aha ka pilikia i kēlā? No ka mea,ʻaʻole e'āponoʻia ka maʻi maʻamau a me ka hopena i nā hopena maikaʻi. No ke kanaka olakino, kahiʻai mau o kaʻai me kahi kiʻekiʻe GI he mea mālama i ka momona o ka momona ma ka'ōpū, ke kahuna a me nā mea a pau o ke kino. ʻO kahiʻano hiʻohiʻona o nā meaʻai meaʻai me ka GI kiʻekiʻe,ʻo ka poʻeʻAmelika e kānana ana i nā meaʻai, nā mea kanu a me nā meaʻai'ē aʻe. Ponoʻoe e hāʻawi aku i nā lau a me nā muka? ʻAʻohe. Pono nā mea a pau i ka hoʻohaʻahaʻa a me ke aloha. No laila, ma mua o ka hoʻomohalaʻana ma hope a ma hope o nā mea hoʻokipaʻoihana eʻai i nāʻaka kūikawā me ka index index of the index glycemic. Heʻanoʻano fertilizing ikaika kēia o nāʻiʻo a no ka hoʻopiha houʻiaʻana o nā pūnaewele hoʻolālā kino, i ka wā e hoʻolālā ai, e hānai i ka glucose! ʻO kahi maikaʻi o ka meli i kakahiaka nui ka pōmaikaʻi wale nō. No laila he aha ka hopena o nā huahana me ka hōʻailona kiʻekiʻe kiʻekiʻe? Ke komo ka meaʻai i loko o ka'ōpū, hoʻounaʻia ka hōʻailona hōʻailona i ka pancreas ma o ka hana maʻamau koʻikoʻi: "He nui kā kāua! Pono mākou e hana hou i kekahi wahi! ". Hiki i nā kinipona kūikawā o ka pancreas ke hoʻohua i ka nui o ka insulin - ka mea hoʻonohonoho o ka glucose i loko o ke koko. A laila ka laweʻana o ka insulin i ka nui o ke kō i loko o nā mea a pau o ke kino no ka hānaiʻana, nā lakoʻoihana i mālamaʻia - i loko o ka momona momona ma ka puʻu. Eia kekahi,ʻo kaʻai mau a me kaʻai pinepineʻana i kaʻai me GI ma luna o 70 e alakaʻi aku i ka "ʻaʻahu" o ka pancreas a me ka uluʻana i ka maʻi maʻi, nā maʻi'ē aʻe o ke kino a me nā pūnaha'ōpala.

ʻO ka meaʻaiʻole me nā'ōlepa o nā huahanaʻaʻole e alakaʻi i ka loli kaumaha.

Ka papa o nā leka uila o nā huahana me kahi moʻokāki kiʻekiʻe

Nā lā	146
ʻO ka palaoa maʻemaʻe	136
ʻAnoʻo Rice	131
Pia	110
Pākuhi Shortbread	106
Kepau	103
ʻO ka'ōmole glucose	100
Pālaʻi kaʻaila	95
Buns Farani	95
Nā Buns no nā hamburgers	92
ʻO ka spaghetti a me ka macaroni mai ka palaoa palaoa	90
Pālaʻi pipi	90
Pākē	85
ʻO nā kīʻaha pipi	80
Puree	80
Fanta, sprite, cola a me nā momona momona	75
Wafers	75
ʻO ka laiki hānai	75
Melon,'ekena	75
Millet	71
Dumplings, laiki, pāpale paina, semolina, kāpili, kānana, bagels	70
Pāpale, melon	70
ʻO ka pua porridge	70
ʻO ka pīpī me kaʻailaʻole o kaʻili	70
ʻO ka palaoa bale	70
Halva	70

Ka helu helu a me ka haʻahaʻa o nā huahana

ʻO ke kumu gula no ka mālamaʻana i ka kaumaha heʻai ia e pili ana i nā huahana me ka GI toharite (e like me 40-70). ʻO iaʻanoʻai,ʻo ia hoʻi ka hua, ka hua, ka huaʻai, ka pali, ka palaoa mai ka palaoa a me ka lola, ka mea kanu i nā mea kanu, kaʻulu cream, nā fritters, yoghurts. ʻO ka waiho waleʻana,ʻo ia ka'ōʻaiʻai holoʻokoʻa holoʻokoʻa mai nā meaʻawaʻawa momona, i hoʻoliliʻia no ka manawa lōʻihi a hoʻopiha i ke kino me ka ikaika pono. Kūkulu ka meaʻai kūpono ma nā huahana me ka GI toharite. No ka papa inoaʻole i nā mea a pau, aia i lalo kekahi papaʻaina me nā mea kiko'ī haʻahaʻa a me nā'ōmole.

Ka pakuhi o nā huahana me kaʻilima glycemic toharite

ʻO ka huapalaoaʻai	69
Ka mea hele a me ka bagel	67
ʻO Muesli me nā hua maloʻo	65
ʻO ka'ōmaʻa ma ka wai koke	65
Ka berenaʻeleʻele	65
ʻO ka pīpī "i kaʻaʻahu", i kāhuaʻia i loko o kaʻili	65
ʻO Semolina	65
'Oko wai	65
Nā hua waina	64
Beetroot ka pipi	63
Pancakes i hanaʻia i ka palaoa palaoa	62
Pizza me nā'ōmato a me ka lihi (ka paila momona momona)	60
Pālaʻi	60
Ka hale kūʻai Mayonnaise	60
Ana	60
Aloha	59
Nā kuki o Oatmeal	55
Mango	55
ʻAleʻaleʻo Yoghurt	52
ʻO ka'ōmole cream cream	52
Buckwheat	50
Pākī laiki	50
ʻO ka Macaroni mai ka palaoa palaoa a pau	50
ʻO Pork	50
Māhele iʻa	50
Oatmeal porridge	49
ʻO ka pī	48
ʻAla waina a me ka waiʻona	48
Ka moa Egg	48
Pākīpiʻona wai	46
Ka palaoa me ka pua	45
Lentils	44
Pā i nā mea kanu	44
ʻOi	42
ʻO ka hua waina	40
Paʻa hou	40
Mamiga	40
ʻO Apple wai	40
'Oko wai	40
ʻOi	40
ʻO Scherbet	40
Nā lāʻau kuʻoki	40
ʻAla	40

Loaʻa ka GG (5-40) i ka meaʻai, ka meaʻai, nā huaʻai a me nā huaʻai hou, nā greens. Ma ke ala,ʻo ka helu melemeleʻo ka chocolate chocolate "Brut" 70% o ka koko he 30 wale nō, no lailaʻaʻoleʻoe e noho me ka maikaʻiʻole. Hiki paha ke hana i kahi meaʻai me ka helu kiko'ī haʻahaʻa? Mahele -ʻae, ma kahi -ʻaʻohe. ʻO ka papa palapalaʻai maʻamau i kākauʻia me nā mea liʻiliʻi me ka GI liʻiliʻi a me ka liʻiliʻi, e loaʻa iāʻoe ka pohō kaumaha o ka lōʻihi. No nā meaʻai wale nō ma nā huahana me GI ma lalo o 40 - make ke kino. ʻO keʻanoʻaiʻana e alakaʻi i ka hoʻopauʻana o nā puʻupuʻu ikaika, ka pilikia mau loa, ka luhi wikiwiki, nāwaliwali. I keʻano maoli - hana hewa ka lolo. Ma hope o nā mea a pau,ʻo ka glucose ka kumu nui o kaʻaiʻana i ka lolo. ʻO ka meaʻoi aku iʻoi aku kaʻino i hiki i nā meaʻai pupule me ka helu haʻahaʻa haʻahaʻaʻo ia he glycemic coma, a he mea paʻakikī ke heleʻana. ʻO nā meaʻai kūpono loa no ka manawa lōʻihi i mālamaʻia ma lalo o ka nānāʻana o ke kauka me ka laweʻana i nā huaora, omega-3ʻoni momona a me nā mea kanu'ē aʻe e mālama ai i ke ola maʻamau.

Ke pakuhi o nā hua'ōlelo glycemic o nā huahana me ka liʻiliʻi haʻahaʻa

Ka lāʻau iʻa	38
Māla lahi	35
ʻO Apple, plum,'āpana apricot hou	35
Ka momona momona	35
Grenades	35
ʻOhi	35
Paʻi	35
Celery	35
ʻOhi	30
Pākī a me nā kāloka	30
ʻO nā'ōpena	30
Kālela,ʻoki	30
ʻO ka home	30
Pākē	30
Kaumaka	30
Mandarin	30
ʻO ka laukaleʻeleʻele 70%	30
Pākī	28
'Ose	25
ʻOhi	25
ʻO ka Strawberry, currant	25
ʻO Fructose	20
Nā pī'ā paʻa	20
Pākeke wōnut	15th
Kūkamo	15th
ʻO Olive	15th
'Ahiha	15th
Kāpena	10
Salamele, letus	10
Pākena	10
ʻO nā hua hou a maloʻo	5
Nā kūkeke	5
ʻOhi	0

ʻO ka papaʻaina o nā hua'ōlelo glycemic o nā huahana he mea kōkua pono ia no nā pilikia kūpono kūpono me ka pilikiaʻole no ke kino. E mālama i kāuʻai, hoʻololi i kaʻai no nā calories a me ka BJU - pehea e hana ai, heluhelu maʻaneʻi . E hoʻoulu i ka hauʻoli, e holo me ka hauʻoli i ke kino maloʻo, kino maoli!