ʻO ka papa kuhikuhi glycemic (GI) kahi ana o ka piʻi ʻana o ke kiʻekiʻe o ke kō glucose i ka pane ʻana i ka papa ʻaʻā. ʻO nā meaʻai me kahi GI kiʻekiʻe ke kumu o ka pancreas e hoʻokuʻu i ka insulin e kōkua ai i ka normalize o nā kūmole. Me kahi spike nui o ka insulin, hāʻule ke kō o ke kō ma lalo o ka maʻamau, kahi mea e manaʻo ai ʻoe i ka ʻiʻini nui loa i ka meaʻai hou. Hoʻouna ʻo Insulin i ke kō i hana ʻole ʻia i nā pūnaewele mālama - depot momona. No laila, manaʻo ʻia nā meaʻai GI kiʻekiʻe he lawena o ka nui o ke kaupaona a me ke kumu o ka paʻakikī i ka kaohi ʻana i ka makemake.
ʻO Theory Index Glycemic
ʻO ka GI kahi ʻano loiloi i loaʻa i ka empirically. Ma nā haʻawina like ʻole, hoʻohana ʻia ke kō a i ʻole ka berena keʻokeʻo ma ke ʻano he mea hoʻomalu. Ua ʻai ka poʻe i komo i ka nui o ka meaʻai like. No ke ana ʻana i ke kō koko, ua nānā ka poʻe noiʻi i ka 50 grams o nā haʻahaʻa digestible, ʻaʻole ka nui o ka meaʻai ponoʻī. No ka laʻana, 280 g o ka ʻuala a me 80 g o ka buckwheat groats i loaʻa i kēlā me kēia 50 g o nā carbohydrates digestible, me ka ʻole o ka fiber. Ma hope o kēlā, ua ana nā kumuhana i ko lākou koko glucose a hoʻohālikelike i ke kiʻekiʻe o ka piʻi ʻana o kona pae e pili ana i ke kō. ʻO kēia ke kumu o ka glycemic index.
Ma hope mai ua hōʻike ʻia nā noiʻi i ka manaʻo o Glycemic Load, kahi e hōʻike pono ai i ka hopena o ke kino o kekahi meaʻai. ʻAʻole like me ka papa kuhikuhi, ʻae iā ʻoe e loiloi i kahi ʻāpana kikoʻī, a ʻaʻole e nānā i ka kahakaha 50 g.
GI a māʻona
Ua hōʻike ʻia ka noiʻi hou i nā makahiki 2000 i ka ʻoi aku o ka hopena o ka GI ma mua o ka manaʻo ma mua. Hoʻopili ʻia nā mea saturation: protein, momona, puluniu a me ka nui o ka ikehu o ka meaʻai.
Lōʻihi nā Proteins i ka ʻai ʻana, e ʻae iā ʻoe e mālama i kahi ʻano ʻoluʻolu o ka piha. Hoʻoiho ka momona i ka lawe ʻana o nā meaola a kōkua i ka mālama ʻana i ka māʻona lōʻihi. Hoʻokumu ka fiber i ka leo, a ʻo ka ʻenekini kikoʻī o ka ʻōpū kahi mea satiety.
Ma ke ʻano o ka ikehu, e hoʻohālikelike i ka 40 grams o nā kuki oat a me 50 grams o ka oatmeal. He like ko lākou mau calorie, akā ʻokoʻa ka helu o nā calorie i kēlā me kēia gram o ka huahana a me ka nui. Pēlā nō, ʻo 200 g o nā hua waina a me 50 g o nā hua waina he like ka helu o nā calorie, akā ʻokoʻa ka ikaika o ka ikehu, i kēlā me kēia, ua piha lākou i nā ʻano like ʻole.
He mea pono e hoʻomanaʻo e pili ana i ka insulin a me ka papa inoa glycemic no nā wā lōʻihi me ka ʻole o ka meaʻai. Hoʻohaʻahaʻa ka glucose glucose haʻahaʻa i ka hoʻomaka o ka māʻona, ʻo ia ke kumu e ʻai nui ai ka poʻe ma hope o ka wā pōloli, a no laila ua ʻōlelo ʻia e ʻai i nā meaʻai liʻiliʻi a ʻaʻole hoʻi e hōʻalo i nā meaʻai e kāohi ai i ka makemake.
He mea nui loa ka insulin a me GI no ka poʻe momona a diabetes. Hoʻoemi ka momona i ka ʻike o ka insulin. Inā makemake ʻoe e lilo i ka paona, ʻaʻole ʻoe e kaohi wale i ka manaʻo o ka māʻona, akā ʻo kou pae kō kō - e koho i nā meaʻai me GI haʻahaʻa.
Nā hana kāohi GI
Hiki ke hoʻopili ʻia ka glycemic index o nā meaʻai. Ua ʻike mua ʻoe ʻo nā proteins, nā momona a me nā fiber e hoʻolohi i ka absorption o nā meaʻai - hiki iā lākou ke hoʻemi a hoʻonui paha i ka GI. Hoʻonui ka Ice cream i ke kō koko ma mua o ka berena no ka mea aia nā momona, ʻaʻole wale nā carbohydrates.
ʻO nā kīʻaha holoʻokoʻa a me nā cereals mālama ʻia i ka iwi he liʻiliʻi ka GI ma mua o nā huahana i hana ʻia mai ka palaoa keʻokeʻo a me nā kīʻaha i hoʻomaʻemaʻe ʻia. E kūʻai i ka berena palaoa holoʻokoʻa, ka palaoa crispreads, ka pasta durum, ka oatmeal ma kahi o ka oatmeal, ka laiki brown ma kahi o ke keʻokeʻo.
ʻOi aku ka GI o nā mea kanu hou a me nā huaʻai ma mua o ka kuke ʻana ma muli o ka fiber. Ke wili ʻoe i nā mea kanu, wela a hoʻomaʻemaʻe paha iā lākou, luku ʻoe i ka fiber dietary - piʻi ka GI. No laila, ʻaneʻane like ka papa kuhikuhi o nā kāloti i hoʻolapalapa ʻia me ka palaoa keʻokeʻo, a ʻoi aku ka kiʻekiʻe o ka ʻuala mashed ma mua o ka ʻuala i kālua ʻia i ko lākou ʻili.
ʻOi aku ka lōʻihi o ka protein ma mua o ka ʻai ʻana ma mua o nā ʻāpana meaʻai ʻē aʻe, no laila e paipai pū nā mea nutrisy i ka ʻai pū ʻana o nā protein. ʻAe kēia ʻaʻole wale e kaohi i ka makemake, akā e hoʻoliʻiliʻi hoʻi i ka papa kuhikuhi glycemic o nā haʻuki.
Inā ʻoe i waiho i kahi mea momona i kāu papaʻai, a laila ʻaʻole e ʻai ma ka ʻōpū nele, akā me kāu ʻai kaulike. E hoʻolohi kāna mau mea i ka digestion, hoʻohaʻahaʻa i kāu GI a hāʻawi iā ʻoe i kahi ʻano o ka piha.
ʻAʻole mea nui ka papa kuhikuhi glycemic i ka poʻe olakino o ke kaupaona maʻamau a me ka ʻike insulin ʻoiai ka mea e kaohi i ka makemake i ka wā e make ana. Pono e noʻonoʻo ʻia e ka poʻe e ʻeha nei i ka momona a me ka maʻi kō, ʻoiai me ia mau maʻi ʻaʻole hiki i kekahi ke hana me ka mana satiety. No nā mea āpau loa, e lilo nā papa GI i kahi pepa hoʻopunipuni maikaʻi no ke koho ʻana i nā meaʻai, akā he mea nui e hoʻomaopopo he hiki i ka ʻai nui ʻana ke hoʻonāukiuki i nā meaʻai kūpono loa.