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Me he mea lā ʻo ke ala maikaʻi loa ke kālua ʻana i ka ʻuala. ʻO ia hoʻi, ka hoʻonohonoho ʻana i ka pahuhopu e hoʻopakele i kāna mau meaʻai a pau loa, ke hoʻolapalapa ʻia nei ka ʻuala, a kālua ʻia no nā kīʻaha he nui. Akā, ʻoi aku ka maikaʻi o ka paila me ka ʻili. A eia ke kumu.
Aia nā mea āpau i ka papa kuhikuhi glycemic. ʻOiai ʻo ka hoʻomoʻa ʻana i ka papa kuhikuhi glycemic o kaʻuala e hiki mai i nā pūnaewele 85, akā ʻo ka paila - 65. ʻO kaʻuala uala - 40 mau helu wale nō ma ka papa inoa glycemic
ʻO ka weliweli ka piʻi ʻana o ka papa kuhikuhi glycemic o nā meaʻai i ke kiʻekiʻe o nā 70 mau helu.
Pehea e ʻeha ai
ʻO ka makaʻu ka mālama ʻia ʻana o nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe i loko o nā piʻi glucose i hiki ke hoʻopōʻino i nā kīʻaha koko. Ma waho aʻe, piʻi ka wikiwiki o ke kō a piʻi ka wikiwiki i lalo. No laila hoʻi mai ka pōloli pū kekahi.
Nā meaʻai ʻē aʻe me kahi papa kuhikuhi glycemic kiʻekiʻe
ʻO nā huahana i manaʻo ʻia he pono, hiki ke hōʻeha i ke olakino. ʻO nā huaʻai a me nā kīʻaha me kahi glycemic index ma luna o 70. ʻOiai ka hoʻohana maʻamau, hoʻonui nui kēia mau huahana i ke kiʻekiʻe o ke kō koko.
ʻO ka hoʻoweliweli ʻo ia ka ʻōpala "pōʻino" ʻole, rutabaga, millet, bale, paukena.
Kāloti a me ka ʻuala pū kekahi, akā me ka caveat ma ke ʻano o ka hoʻomākaukau ʻana. ʻO ka glycemic index i kālua ʻia a i ʻole kāloti i hoʻolapalapa ʻia e hele mai i 85 mau ʻāpana, i hoʻohālikelike ʻia me 40 i ke ʻano maka. ʻO ka laiki hoʻopunipuni keʻokeʻo maʻamau, kahi e pani ai i nā ʻaoʻao pasta, me ka manaʻo he ʻoi aku ka pono. ʻO kāna helu glycemic a hiki i 90 mau ʻāpana. ʻOi aku ka maikaʻi e koho i ka laiki melemele a i ʻole basmati brown - ma kēia ʻano ʻoi aku ka maikaʻi.
Nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa
Hoʻopili mālie ʻia ia mau huahana i ke kahe koko. Hāʻawi lākou i ka manaʻo o ka satiety no ka manawa lōʻihi. Akā i ka wā ʻai, paʻakikī ke ʻai iā lākou. No laila, i nā meaʻai ua hoʻohui ʻia lākou me kekahi mau huahana mai nā ʻāpana me kahi kiʻekiʻe glycemic index. ʻO ka hui me ka GI haʻahaʻa ka hapa nui o nā mea kanu, nā legumes, nā huaʻai hou (akā ʻaʻole nā wai). Eia kekahi, ʻo kēia ʻāpana ka pasta mai ka palaoa durum a me ka laiki palaka.
ʻO nā mea hou aʻe e pili ana i ka GI o kaʻuala e nānā i ka wikiō ma lalo:
