ʻO kaʻu kumu mai Stanford, ʻo Kauka Clyde Wilson, i wehewehe i kahi maʻalea maʻalahi: e hele maʻalahi ia no nā mea he nui i hiki ʻole ke hōʻole i nā meaʻai maikaʻi ʻole, akā e noʻonoʻo iki e pili ana i ko lākou olakino. A ʻike ʻo Kauka Wilson i kāna mea e kamaʻilio nei: ua loaʻa iā ia kāna Ph.D. i ke kelekema mai ke Kulanui like ʻo Stanford a ma ka manawa like e aʻo ai ma nā kula kauka UCSF, a poʻo hoʻi i ka Sports Medicine Institute. I kēia ʻatikala, wehewehe ʻo Kauka Wilson pehea e hoʻomau ai i ka ʻai ʻana i ka pizza a me ka meaʻai wikiwiki, e hoʻoliʻiliʻi nui nei i ko lākou hopena hopena i ko mākou kino. Wikiwiki wau e kaʻana aku i ka ʻōlelo huna iā ʻoe ma ka unuhi ʻana, me ka ʻae o ka mea kākau, ka ʻatikala i ka Lūkini.
"I kēia lā lawe mākou i ka meaʻai e like me ka lāʻau lapaʻau no ka mea ma nā papa hana paʻa pono mākou i kahi lāʻau wikiwiki e hoʻomau. A ʻo ka ʻoihana meaʻai e hāʻawi iā mākou i nā meaʻai ʻono, kūʻai ʻole a maʻalahi hoʻi e hoʻokō pono i kā mākou pono no ka momona, ke kō, nā calorie. Wahi a ka World Health Organization, ua ʻoi aku ka nui o nā mea maʻi me nā maʻi non-communicable i ka honua ma mua o ka nui o nā maʻi maʻi maʻi, a ʻo ka mea nui kēia ma muli o ka hoʻohana ʻana i nā meaʻai i hoʻomaʻemaʻe ʻia, nā meaʻai a me nā huahana o nā holoholona. ʻO ia hoʻi, ʻo kā mākou ʻāpono no ka hana ua hoʻopilikia i nā pilikia ma ka pae honua: nā maʻi maʻi o ka momona a me ka maʻi diabetes, ʻaʻole liʻiliʻi loa.
I kēia pili, ʻo ka ʻoiaʻiʻo o kā mākou āpau he ʻano "parachute" e kōkua i ka hoʻolohi i ka digestion o ka meaʻai "ʻōpala" a me ka meaʻai wikiwiki i hiki ke noʻonoʻo ʻia e like me ka ʻike hauʻoli. Ua hōʻike ʻia kahi noi ma 2011 (* 1) i ka ʻai ʻana i nā mea ʻai crispy ma mua pono o nā carbohydrates maʻalahi (ʻo ia ka ʻai wikiwiki) ʻoi aku ka maikaʻi o ka metabolism i nā diabetic type II i hoʻohālikelike ʻia me ka papaʻai olakino paʻakikī. Ua ʻike ʻia kēia mau pono ma hope o 6 mau mahina a ua kaulana ʻia no 2 mau makahiki i loko o ke aʻo ʻana.
ʻOiaʻiʻo, ʻaʻole ia he manaʻo ʻoi aku ka maikaʻi o ka ʻai ʻana i nā mea kanu me nā meaʻai maikaʻi ʻole ma mua o ka ʻai ʻana i ke olakino maʻamau. Akā inā hiki iā ʻoe ke hoʻololi i hoʻokahi mea wale nō i kāu papaʻai, e hoʻololi i ka mea e hāʻawi i ka hopena paʻa loa.
I ka 2012, ua hoʻoholo ka ʻepekema i ka nui o nā mea kanu e pono ai e loaʻa ka hopena: hoʻonui ka nui o ka metabolic me ka ʻai ʻana o 200 gram o kēlā me kēia meakanu i kēlā me kēia lā, a i ʻole 70 gram o nā mea kanu ʻōmaʻomaʻo (* 2). ʻO kēia kahi ma kahi o 3 mau kīʻaha (240 ml pola) o nā mea kanu maka a ʻono paha (nā ʻano like ʻole) a i ʻole nā mea kanu. Hoʻomaʻamaʻa pinepine mākou i nā mea kanu ʻōmaʻomaʻo ma mua o nā mea thermally, ʻoiai mākou e hoʻohana nui iā lākou no nā salakeke. A ʻoi aku ka palupalu o nā mea ʻai i kuke ʻia, ʻaʻole lākou e hoʻolohi i ka ninini ʻana o ka ʻōpū a me ka digestion, a ʻo ko lākou hopena i ka nui o ka metabolic rate he mea liʻiliʻi ia. ʻOi aku ka paʻakikī me nā mea kanu ʻōmaʻomaʻo maka no ka ʻōpū ma mua o ka palupalu a me ka kuke. Me ka ʻai ʻana o nā mea kanu ʻōmaʻomaʻo wale nō, ʻike ka poʻe maʻi i ka hōʻemi ʻana o ka paona, ka momona a me ka pōʻai o ka pūhaka.
I ka manawa pono ʻoe e kau ai i ka "parachute mea kanu"? 10 mau minuke ma mua o ka ʻai ʻana i nā carbs wikiwiki: E hoʻolohi loa kēia i ka digestion o ka meaʻai. Akā ʻai ʻia nā mea ʻai ma hope o 10 mau minuke ma hope o ka ʻai pono ʻole e hoʻōlohi i ka digestion, no ka mea ua ʻānai mua ʻoe i kahi ʻāpana o nā meaʻai āu e ʻai ai.
ʻO ka mea kupaianaha, ʻo ka hapakolu o nā huaʻaleʻale i ʻai ʻia a ʻeli a komo i ke kahe o ke koko ma hope o ka ʻai ʻana. ʻO ka mea pōmaikaʻi, aia nā mea kanu e hiki ai ke hoʻopakele iā mākou mai nā hopena o ka ʻai ʻana i kēia carbs maikaʻi ʻole - me ka ʻole o ka hemo ʻana i nā ʻōpala iā lākou iho, a mākou e aloha nui ai.
ʻLelo nā ʻepekema i ka ʻai ʻana i nā mea kanu i ka manawa like me nā meaʻai maikaʻi ʻole e like me ka maikaʻi ma mua. Akā ʻaʻole i hoʻāʻo ʻia kēia. Makemake au e ʻai i nā mea kanu me ke koena o kaʻu pāʻina no ka mea ʻoi aku ka maʻalahi o ka ʻai ʻana i nā mea kanu he nui i kēia ala. ʻIke like ka spinach i ka pizza ke ʻai ʻia me ka pizza. ʻIke ʻo Kale i kahi hamburger ke ʻai ʻoe me ka hamburger.
Hoʻomaopopo i ka neʻe ʻana o ke kō kō (e hōʻike ana i ka helu i ʻai ʻia ai ka meaʻai a hoʻonui ʻia i ke kō kō) ʻelua a ʻoi paha ka hopena o ka make ʻana o ka maʻi puʻuwai ma waena o nā diabetic e like me ke kō o ke kō pono (ana ʻia ma ka ʻōpū nele). ʻO kēia ka hiki iā ʻoe ke maʻi diabetic, akā ʻokiʻoki i kou makaʻu o ka maʻi puʻuwai i ka hapalua ma ka hoʻolōʻihi ʻana i ka helu i ʻai ʻia ka meaʻai. ʻO ka ʻai ʻana i nā meaʻai e make ai ʻoe i ka diabetic, akā me nā mea ʻai, hiki keʻoki i kāu lāʻau i ka hapalua (* 1).
ʻAe, ʻo ka hoʻohui ʻana i ka nui o nā mea kanu i kāu papaʻai hiki ke maʻalahi no nā ʻano kumu like ʻole, akā he mea hōʻoluʻolu ke ʻike hiki iā ʻoe ke ʻai i kāu mau meaʻai punahele ʻē aʻe - a hoʻomaikaʻi i kou ola.
ʻO ka hāʻawi ʻana i ka meaʻai āu e aloha ai he paʻakikī a aneane hiki ʻole i ka holo lōʻihi. Akā ʻo ka hoʻohui ʻana iā ia i ka mea āu e makemake ʻole ai (e laʻa me nā lau ʻai), ʻoiai e hoʻomau nei e ʻai i nā mea āu e makemake ai (e laʻa, pizza) hiki loa. E noʻonoʻo i nā mea ʻai ma ke ala lōʻihi i ka leʻaleʻa. “
Ma koʻu inoa ponoʻī, makemake wau e hoʻohui ʻaʻole koi iki ʻo Kauka Clyde i kāna poʻe maʻi a me nā haumāna e ʻai i ka meaʻai wikiwiki wikiwiki. ʻOiai he realist a aʻoaʻo i kahi nui o nā mea kūʻai aku, maopopo iā ia he hiki ʻole ke koi aku iā lākou e haʻalele i kā lākou meaʻai punahele maikaʻi ʻole no ka wā pau ʻole a transplant i kahi mea holoʻokoʻa, ka mea kanu i kanu ʻia i ka wā lōʻihi (ʻaʻole wale no ka wā o ka mālama ʻana a i ʻole ka papaʻai ʻana) he mea hiki ʻole a ʻoi aku ka maikaʻi i kekahi mau manawa e hāʻawi ka poʻe i ka mea kaua me ka "parachute", kahi e hōʻemi ai i nā pilikia o ka ʻai ʻana i kā lākou meaʻai punahele.
Huli:
- “ʻOi aku ka maikaʻi o ka hoʻolālā ʻai maʻalahi o ka 'ʻai ʻana ma mua o ka carbohydrate' no ka hoʻokō ʻana i ka mana glycemic ma mua o kahi hoʻolālā meaʻai i hoʻololi ʻia i nā poʻe maʻi Iapana me ka maʻi diabetes type 2" na S Imai et al., Asia Pac J Clin Nutr 20 2011 161 2. "Nā hopena o ka huina a me nā mea kanu ʻōmaʻomaʻo i ka hemoglobin A1c glycated a me nā triglycerides i nā mea ʻelemākule me ka maʻi diabetes type 2" na K Takahashi et al., Geriatr Gerontol 12 2012 50
- "ʻO ka ʻai ʻana i nā mea kanu ma mua o ka hoʻomaʻemaʻe ʻana o ka momona i nā huakaʻi glucose postprandial" na S Imai et al., Diabet Med 30 2013 370 4. "Postchallenge Glucose, A1C, a me Glucose ma ke ano he mau wanana no ka ma'i ma'i ma'i type 2 a me ka ma'i ma'i pu'uwai" na H Cederberg et al., mālama ma'i ma'i 33 2010 2077