Contents
- Nā Koina Palapala Kuhikuhi Glycemic Index
- Papa kuhikuhi papaʻai GI
- ʻO kahi laʻana o ka papaʻai papaʻai e ka papa kuhikuhi glycemic no hoʻokahi pule (pae mua)
- ʻO nā contraindications papa inoa glycemic index
- Nā Pōmaikaʻi o kahi Diet Index Glycemic
- Nā Pono maikaʻi ʻole Glycemic Index Diet
- Ke noi nei i ka papaʻai GI
ʻO ka lilo ʻana o ke kaupaona a 12 kg i 4 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 850 Kcal.
ʻO ka meaʻai Glycemic Index (GI) kahi hana hoʻololi kino kaulana loa. Wahi a kēia kumumanaʻo, hāʻawi ʻia kahi hōʻailona i kēlā me kēia huahana. No ka lilo ʻana o nā paona hou, pono ʻoe e kaupalena i ka hele ʻana o nā meaʻai me ka waiwai glycemic kiʻekiʻe i kāu meaʻai a nānā i nā meaʻai haʻahaʻa. E like me ka poʻe e pili ana i kēia ʻano hana, he hopena ko GI i nā kaʻina o ka lilo ʻana o ke kaumaha a mālama i ka paona o kēia manawa ʻaʻole i emi iho ma mua o ka ʻike calorie o nā huahana i hoʻohana ʻia. E nānā pono kākou i ke aha.
Nā Koina Palapala Kuhikuhi Glycemic Index
Mai kahi manaʻo ʻepekema o ka manaʻo, GI ʻo ia ka helu i wāwahi ʻia ai kekahi huahana momona i loko o ke kino o ke kanaka. ʻO ka pae hoʻohālikelike no ka hoʻohālikelike ka wikiwiki o kēia kaʻina hana me ka glucose, nona ka mea hōʻike he 100. ʻO ka wikiwiki o ka haki ʻana o kahi huahana, ʻoi aku ka nui o kāna papa kuhikuhi a me nā manawa o ka hoʻonui ʻana i ke kaupaona mai kāna ʻai ʻana. ʻO ke ana o nā kilo hou a i ʻole hiki ʻole ke hoʻolei iā lākou ma muli o ka mea ke piʻi aʻe ke kiʻekiʻe o ke kō i ke koko o ke kanaka, hoʻoulu ʻia ka pancreas a hoʻokuʻu ʻia ka insulin. Akā ʻaʻole nā mea ʻai haʻahaʻa e hoʻowali i ke kō a mai alakaʻi i ka pilikia i luna.
I ka pōkole, ʻo nā meaʻai me kahi GI kiʻekiʻe he carbohydrates wikiwiki ia, ʻoiai ʻo nā mea me kahi GI haʻahaʻa e lohi wikiwiki. Akā, ʻoiaʻiʻo, e hōʻemi i ke kaupaona, pono ʻoe e noʻonoʻo i nā kikoʻī i ka hōʻailona o kēlā me kēia pāʻina kikoʻī.
ʻO ka poʻe e hoʻoholo e ʻai i kēia ala e ʻai lākou mai ka papa inoa mua (low GI), i hāʻawi ʻia ma lalo nei. ʻAi e like me kēia a hiki i ka hopena i manaʻo ʻia, a i ʻole ke kuhikuhi ʻana o ka pālāki no ka manawa lōʻihi.
E hoʻomau ʻia ka pae ʻelua no 2 mau pule. ʻAi ʻia nā meaʻai i kēia manawa i ka pae mua me nā meaʻai mai ka papa inoa ʻelua (me ka awelika GI). E kōkua kēia i ka hoʻokūpaʻa i ke kaupaona hou.
Ma hope o kēlā, hiki iā ʻoe ke neʻe i ke kolu o ka pae o ka meaʻai GI. Mai kēia manawa, inā ʻaʻole ʻoe makemake e loaʻa hou ke kaumaha, pono e kūkulu ʻia ka papa kuhikuhi ma nā huahana mai nā papa inoa ʻelua i ʻōlelo ʻia a ʻae wale ʻoe iā ʻoe iho e ʻai i nā meaʻai me ka glycemia kiʻekiʻe.
Inā mākou e kamaʻilio e pili ana i ke ana o ka pohō kaumaha, i loko o nā pule ʻelua mua no kēlā me kēia 7 lā hiki ke hoʻokaʻawale me 2-3 kg. Hāʻawi ʻia kahi kaupaona wikiwiki wikiwiki, keu hoʻi, e ka ʻoiaʻiʻo e haʻalele ka wai nui i ke kino. Eia hou, ma ke ʻano he rula, lawe ʻia ka 1-1,5 kg.
Ke hoʻohana nei i kēia hana, koi ʻia e pili pono i nā lula o ka hānai haki a ʻai ma ka liʻiliʻi he 5 mau manawa i ka lā, me ka ʻai ʻole. ʻO ia, hoʻokumu ʻia ka papaʻai o kēlā me kēia lā ma nā meaʻai nui he 3 a me 2 (a inā ʻoe e hiamoe lohi - hiki iā ʻoe ke 3) mau mea ʻai māmā.
E hoʻomaopopo ʻaʻole loaʻa ka GI i nā huahana protein. No laila, hiki ke ʻai ʻia ka ʻiʻo ʻiʻo a me ka iʻa wīwī, ʻaʻole i ʻōlelo ʻia ma nā papa inoa, mai ka pae mua o ka ʻenehana. ʻAʻole pono ʻoe e hōʻole iā lākou. Hiki ke kōkua ka protein lean iā ʻoe e lilo i ke kaumaha a mālama ʻoe i ka piha no ka manawa lōʻihi ma hope o kāu ʻai ʻana. Pono ka ʻaina ahiahi ma kahi o 2-3 mau hola ma mua o ke pio ʻana o nā kukui.
Nā meaʻai GI haʻahaʻa (a i 40)
| Hale waiū a me kiʻekiʻe-calorie Products | Palaoa, palaʻai | Berries | Nā mea ʻai, hua |
| kokoleka pouli, kukui waiū skimmed, yogurt momona-momona, kefir | piʻa, raiki, palaoa palaoa holoʻokoʻa, palaoa, flakes oat, palaoa barley | cherry, ʻalani, cranberry, plum, strawberry, kukini, Strawberry | nā lau uliuli, nā greens like ʻole, ʻulā, lemona, ohia, ʻōiwi, o nā alani |
Pono e ʻai ʻia no ʻelua pule. E ʻoluʻolu, ʻoiai he haʻahaʻa ko lākou waiwai glycemic, nā nati a me ke kokoleka ke kiʻekiʻe i nā calorie a waiwai i ka momona. No laila ʻaʻole pono ʻoe e hilinaʻi iā lākou. A i ʻole, hiki ke nīnau ʻia ke kaʻina o ka lilo ʻana o ke kaumaha. Eia kekahi, ʻaʻole ʻōlelo ʻia e hana i nā huahana berena i ʻae ʻia ma ke ʻano he malihini pinepine i ka meaʻai. ʻOi aku ka maikaʻi o ka ʻae ʻana i nā ʻāpana 1-2 i ke kakahiaka a i ka wā awakea, akā ʻaʻole hou.
Nā meaʻai GI waena (40-70) me:
| Palaoa a me nā palaoa | Nā hua a me nā wai momona | lau |
| raiki i hoʻolapalapa ʻia, palaoa, 'ōlepa barley, ʻoloka, nā kuki oat, pasta paʻakikī, manka, palaoa palaoa ka papa kiʻekiʻe loa | peach, hua waina, mango, Kiwi, huawaina, nā hua maloʻo, hoʻomākaukau hou nā hua ʻai hua | meloni, ʻuala i hoʻolapalapa ʻia, eggplant, beet, palaʻai kāwele, kini kēpau pi kēpau kēpau |
Ua hōʻea i kāu kau kaupaona i makemake ʻia? Hoʻopili i kāu papaʻai me kēia ʻai. Eia nō naʻe, kau ʻia ke koʻikoʻi ma luna o ka meaʻai glycemic haʻahaʻa a kāohi i kou kaupaona i ka wā e hiki mai ana, ke kaupaona ʻana iā ʻoe iho i kēlā me kēia pule.
Mai nā mea inu i kēlā me kēia nui ma ka papaʻai GI, ʻae ʻia ka tī a me ke kope me ka ʻole o ke kō. E inu pono i ka wai. A, ʻoiai, e kōkua ka hoʻoikaika kino e hoʻokō i kahi kaupaona wikiwiki. Hiki iā ʻoe ke paʻakai i ka ʻai, akā mai hoʻohana nui.
ʻO kahi laʻana o ka papaʻai papaʻai e ka papa kuhikuhi glycemic no hoʻokahi pule (pae mua)
Poakahi
ʻAina kakahiaka: ʻoatmeal me ka waiū.
Mea ʻai māmā: he piha lima o nā nati a me ka ʻāpala.
ʻO kaʻaina awakea: ka moa moa i hoʻomoʻa ʻia a me nā kukama hou ʻelua.
Mea ʻai ahiahi: he kīʻaha o kefir.
ʻAinaina: buckwheat a me ka ʻalani.
Pōʻalua
ʻO ka ʻaina kakahiaka: ʻo kahi berena palaoa āpau a me ke aniani o ka waiū.
Mea ʻai māmā: apple apple
Lunch: hoʻomoʻa iʻa iʻa a me ka salakeke kukama hakahaka me ka kāpeti.
Mea ʻai ahiahi: kahi kīʻaha o ka yogurt homemade me ka ʻole o nā mea hoʻohui a i ʻole kefir.
ʻO kaʻaina ahiahi: hoʻomoʻa ʻia ka pīpī pīpī i hoʻomoʻa ʻia i ka hui o broccoli.
Pōʻakolu
ʻAi kakahiaka: ʻoatmeal, kahi e hiki ai iā ʻoe ke hoʻohui i kahi waiū liʻiliʻi a me kekahi mau hua liʻiliʻi i ka wā kuke.
Mea ʻai māmā: Apple a me ka palaoa palaoa a pau.
ʻO kaʻaina awakea: kahi ʻāpana o ka laiki i hoʻolapalapa ʻia a me kahi ʻāpana iʻa i hoʻomoʻa ʻia; kukama hou.
Mea ʻai ahiahi: he kīʻaha o kefir.
ʻO kaʻaina awakea: ka iʻa iʻa i hoʻomoʻa ʻia a me ka ʻōpela.
Poaha
ʻAi kakahiaka: buckwheat me ka waiū a me ke aniani o ka yogurt.
Mea ʻai māmā: salakeke o nā kukama a me ke kāpena keʻokeʻo.
ʻO kaʻaina awakea: ka oatmeal a me kahi ʻāpana iʻa i hoʻomoʻa ʻia; he Mele.
Mea ʻai ahiahi: he kīʻaha o kefir.
ʻO kaʻaina awakea: ka hoʻopiha moa a me ka letus.
Pōʻalima
ʻAina kakahiaka: ʻoatmeal me nā ʻāpana plum a me nā hua.
Mea ʻai māmā: kahi ʻāpana kokoleka pouli a me ka hapa o ke aniani o ka waiū.
ʻAina awakea: hoʻopiha moa i hoʻolapalapa ʻia; ʻelua mau punetēpō o ka palaoa; kukama hou.
Mea ʻaina awakea: ʻōpala i hoʻomoʻa ʻia me ka nui o nā lau.
ʻO kaʻaina awakea: nā iʻa i hoʻomoʻa ʻia me nā mea kanu a me nā pīni i hoʻolapalapa ʻia.
Aloha Hawaii
ʻO ka ʻaina kakahiaka: kahi mau berena palaoa āpau a me ke aniani o kefir.
Mea ʻai māmā: he piha lima o ka hua kukui.
ʻO kaʻaina awakea: kahi ʻāpana o ka laiki a me nā kukama hou me nā mea kanu.
Mea ʻai ahiahi: kahi kīʻaha o ka waiū a i ʻole yogurt hakahaka.
ʻO kaʻaina ahiahi: ʻo ka pipi i hoʻomoʻa ʻia me ka broccoli i kefir-lemon.
Lāpule
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka oatmeal me nā lingonberry a i ʻole nā strawberry.
Mea ʻai māmā: he kīʻaha o kefir.
ʻO kaʻaina awakea: ka laiki me ka moa moa a me ka broccoli i hoʻomoʻa ʻia.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: ka iʻa i hoʻomoʻa ʻia a me ka salake kāpena keʻokeʻo, nā kukama a me nā mea kanu.
palapala aie… Inā ʻoe pōloli ma mua o ka hiamoe ʻana, inu i kahi kefir liʻiliʻi.
ʻO nā contraindications papa inoa glycemic index
Manaʻo ʻia ka papaʻai GI he ʻōnaehana kaulike kaulike kaulike ʻia e nā meaʻai a me nā kauka he nui.
- ʻAʻole hiki ke ʻai e like me kāna mau kumumanaʻo wale nō i nā maʻi koʻikoʻi, kahi e koi ʻia ai kahi papaʻai ʻokoʻa.
- Me nā hoʻoponopono (i kikoʻī, ka hoʻohui o ka aila mea kanu i mea e hoʻonele ʻole ʻia ai ke kino), pono e hoʻopili ʻia ka ʻōnaehana e nā ʻōpio, nā wahine hāpai a me nā makuahine hānai.
- ʻAʻole ʻeha ke kūkākūkā ʻana me ke kauka kūpono.
Nā Pōmaikaʻi o kahi Diet Index Glycemic
- ʻO kahi papaʻai maikaʻi no ka papa kuhikuhi glycemic, ʻo ia, i ka hoʻohui ʻana i ka lilo ʻana o ke kaupaona, kū ka normalization o nā hana metabolic. Kōkua kēia i ka mālama ʻana i ke kino hou.
- Eia kekahi, e like me nā loiloi, maikaʻi ka papaʻai GI no ka hana ʻana me ka hoʻāla ʻana i nā mea momona a me nā mea i hoʻomoʻa ʻia me ka calorie kiʻekiʻe.
- Hiki ke noʻonoʻo ʻia i nā ʻaoʻao maikaʻi o ke kiʻina i kāna papaʻai nui, ka hiki o ka ʻai pinepine ʻana, a me ka hoʻoikaika ʻana i ka pale.
- ʻO ka nui o nā mea kanu, nā huaʻai a me nā mea pono ʻē aʻe i ka papa kuhikuhi e kōkua i ka hōʻemi ʻana i ka makaʻu o nā maʻi maʻi ʻōpū, ka maʻi kō, ka momona a me nā pilikia ʻē aʻe me ke kino.
- ʻO kēia ʻano hana o ka lilo ʻana o ke kaupaona maikaʻi loa no ka poʻe i loaʻa ʻole i ka mimiki insulin.
- Ma hope o nā mea āpau, ʻo ka hoʻohana ʻana i nā meaʻai me kahi GI kiʻekiʻe ʻaʻole ia he mea hōʻino wale i kā lākou kiʻi, akā hoʻoweliweli maoli i ke olakino.
Nā Pono maikaʻi ʻole Glycemic Index Diet
- Ma waena o nā maikaʻi ʻole o ka papaʻai GI, hiki ke ʻike ʻia kona lōʻihi.
- I mea e hōʻemi nui ai i ka nui o ke kino, pono ʻoe e loiloi i kāu ʻano ʻai no ka manawa lōʻihi, a waiho i nā lula maʻamau o ka ʻenehana i ke ola a nānā no ka manawa lōʻihi.
Ke noi nei i ka papaʻai GI
Inā makemake ʻoe e hana hou i ka papaʻai GI, pono e kali ma ka liʻiliʻi o hoʻokahi mahina ma hope o ka pau ʻana o kāna pae ʻelua.