Contents
Hana ʻia ka hormone insulin e ka pancreas ma muli o ka ʻai ʻana i ka meaʻai. Kōkua ia i ke kino e hoʻohana i ka ikehu mai ka meaʻai ma o ke kahe ʻana i nā meaʻai i nā sela. I ka wā i hoʻohiolo ai ka ʻāpana digestive i nā ʻakika i loko o ka glucose, alakaʻi ka insulin i ka glucose i nā wahi mālama - muscle glycogen, ate glycogen, a me adipose tissue.
ʻAe, maikaʻi inā ʻai kā mākou mau mākala i nā huehue, akā ʻaʻole mālama ka insulin i kahi e hoʻouna ai iā lākou. Hiki ke pōmaikaʻi ka poʻe lohi i kēia ma ka hoʻoulu ʻana i kāna hana ma hope o ka hoʻoikaika kino ʻana e kūkulu i nā mākala, akā e mālama ka poʻe kaumaha i ko lākou mau pae o kēia anabolone hormone paʻa i ka hapa nui o ka manawa.
Nā hana insulina i ke kino
ʻAʻole makaʻu ʻo Insulin, no ka mea ma waho o kāna mau hana anabolic (kūkulu ʻana i nā mākala a me nā momona momona), pale ia i ka haki ʻana o ka protein pūmua, hoʻoulu i ka synthesly glycogen, a e hōʻoia i ka lawe ʻana o nā amino acid i nā mākala. ʻO kāna hana nui ka mālama ʻana i kahi pae kō kō.
Hoʻomaka nā pilikia ke emi ka ʻike o ka insulin. ʻO kahi laʻana, ʻai mau kekahi i nā meaʻono a momona. Loaʻa ʻo ia i ka momona ʻaʻole ma muli o ka insulin, akā no ka nui o nā calorie, akā i loko o kona kino he kiʻekiʻe pinepine ka insulin - komo mau ʻo ia i ka hakakā me ke kō kō, e hoʻāʻo nei e hoʻohaʻahaʻa iā ia i kahi pae palekana. Hoʻokomo ʻo Obesity iho i kahi kānana ma ke kino a hoʻololi i ka hoʻohui lipid o ke koko, akā ʻo ka hoʻonui ʻana i ka liona insulin e hoʻopili i ka pancreas i mea e ʻike ʻole ai kāna mau hunaola iā ia. ʻO kēia kahi e ulu ai ka maʻi XNUMX diabetes. ʻOiaʻiʻo, ʻaʻole hiki mai kēia i hoʻokahi pule a i ʻole ʻelua, akā inā ʻoe he momona a inā ʻoe e hōʻino i nā mea momona, aia ʻoe i ka makaʻu.
ʻO ka hoʻonui ʻana o ka huna ʻana o ka insulin i mea pale i ka haki o nā hale kūʻai momona o loko. ʻOiai he nui ia, ʻaʻole ʻoe e lilo i ka paona. Hoʻoemi ia i ka hoʻohana ʻana o ka momona ma ke ʻano he ikehu ma ka hoʻoliʻiliʻi ʻana i ke kino no nā haʻuki. Pehea e pili ai kēia i ka meaʻai? E noʻonoʻo kākou.
Nā pae insulin a me nā meaʻai
Hoʻopuka ke kino i ka insulin i ka pane i ka lawe ʻana o ka meaʻai. ʻEkolu mau manaʻo e kōkua i ke kaohi ʻana i nā pae - ka papa kuhikuhi glycemic (GI), glycemic load (GL), a me ka helu ʻenekini (AI).
Hoʻoholo ka glycemic index i ke ʻano o ka piʻi ʻana o ke kō koko ma hope o kou ʻai ʻana i ka meaʻai waipika. ʻOi aku ka kiʻekiʻe o ka index, ʻoi aku ka wikiwiki o ke kō a ʻoi aku ka nui o ka insulin i hana ʻia e ke kino. Loaʻa i nā meaʻai GI haʻahaʻa ka nui o ka fiber (nā kīʻaha holoʻokoʻa, nā ʻōmaʻomaʻo, a me nā huaʻai ʻaʻole starchy), ʻoiai nā meaʻai GI kiʻekiʻe he haʻahaʻa haʻahaʻa (nā cereal i hana ʻia, ʻuala, ʻono). No laila, i ka laiki keʻokeʻo, ʻo ka GI ka 90, a i ka laiki brown - 45. I ka wā o ka mālama ʻana i ka wela, ua luku ʻia ka fiber dietary, e hoʻonui ai i ka GI o ka huahana. No ka laʻana, ʻo ka GI o nā kāloti maka he 35, a ʻo nā kāloti paila he 85.
Hāʻawi ka Glycemic load iā ʻoe e ʻike pehea e hoʻopili ai kahi lawelawe kikoʻī i ka meaʻai momona i ka kino. Ua ʻike nā ʻepekema mai Harvard ka ʻoi aku ka nui o ka lawelawe ʻana o nā carbohydrates, ʻoi aku ke kiʻekiʻe o ka spike insulin. No laila, i ka hoʻolālā ʻana i nā meaʻai, pono ʻoe e kaohi i nā ʻāpana.
E hoʻomaulia i ka ukana, hoʻohana ʻia ke kumuhana:
(Huahana GI / 100) x Carbohydrate Per Serving.
Low GN - a 11, waena - mai 11 a 19, kiʻekiʻe - mai 20.
No ka laʻana, he 50 g o ka lawelawe ʻana i ka oatmeal he 32,7 mau kalapona. ʻO ka GI o ka oatmeal he 40.
(40/100) x 32,7 = 13,08 - awelika GN.
Pēlā nō, helu mākou i kahi ʻāpana o ka ice cream ice cream 65 g. ʻO ka glycemic index o ka ice cream 60, ʻāpana 65 g, nā carbohydrates i kēlā me kēia ʻāpana 13,5.
(60/100) x 13,5 = 8,1 - haʻahaʻa HP.
A inā no ka helu ʻana lawe mākou i ʻāpana pālua o 130 g, a laila loaʻa iā mākou he 17,5 - kokoke i GN kiʻekiʻe.
Hōʻike ka index insulin i ka piʻi ʻana o kēia hormone i ka pane ʻana i ka ʻai ʻana i nā meaʻai protein. Loaʻa ka AI kiʻekiʻe loa i nā hua manu, ka paʻakai, ka pipi, ka iʻa a me nā pī. Akā e hoʻomanaʻo e pili ana kēia hormone i ka lawe ʻana i nā kaʻa a me ka lawe ʻana i nā waikawa amino. No laila, pono e noʻonoʻo ʻia kēia ʻāpana e ka poʻe me ka maʻi diabetes. No nā mea ʻē aʻe, ʻaʻole ia he mea nui.
He aha nā hopena e hiki iā mākou ke huki mai kēia?
ʻO nā meaʻai me ka papa inoa glycemic haʻahaʻa e hoʻoliʻiliʻi wale i ka huna ʻana o ka insulin, akā e hōʻoia pū i ka māʻona lōʻihi ma muli o kā lākou ʻike fiber. ʻO ia mau meaʻai e hoʻokumu i ke kumu o ka lilo ʻana o ka papaʻai kaumaha.
ʻO ka wehe ʻana i ka fiber a me ka kuke ʻana e hoʻonui i ka GI o ka meaʻai ke hoʻolohi ka fiber i loko o ka meaʻai a me ka loaʻa ʻana o ka momona i ka komo ʻana o nā meaʻai. ʻO ka lohi o ka lawe ʻana, ʻoi aku ka haʻahaʻa o ka piʻi ʻana o ke kō koko a me ka haʻahaʻa o ka hana ʻana o ka insulin. E ho'āʻo e ʻai pū i nā proteins a me nā carbohydrates, mai pale i nā mea kanu a mai makaʻu i nā momona.
He mea nui ka mālama ʻana i nā ʻāpana. ʻO ka nui o ka ʻāpana, ʻo ka nui o ka ukana ma luna o ka pancreas a ʻo ka nui o ka insulina a ke kino e hūnā ai. I kēia hihia, hiki ke kōkua i ka mea hānai haʻihaʻi. Ma ka ʻai ʻana i ka hapa nui, e hōʻalo ʻoe i ka ukana glycemic kiʻekiʻe a me nā piʻi hormonal.
ʻO kahi keu o nā meaʻai āpau e alakaʻi aku ai i ka momona, a ʻo ka momona ka manawa pinepine o ka maʻi diabetes. Pono ʻoe e hana i kahi deficit calorie i kāu papaʻai, kaulike i kāu papaʻai a kāohi i ka maikaʻi a me ka nui o nā huehue i loko. Pono nā kānaka me ka noʻonoʻo maikaʻi ʻole o ka insulin e ʻai i nā wīwī liʻiliʻi, akā ʻoi aku ka nui o ka protein a me ka momona i loko o kā lākou mau calorie.
Hiki iā ʻoe ke hoʻoholo i kou noʻonoʻo ma ke ʻano kaulike. Inā ma hope o kahi ʻāpana nui o nā haʻalako e ʻike ʻoe i ka ikaika a me ka ikaika, a laila hana maʻamau kou kino i ka insulin. Inā ʻoe e luhi a pōloli ma hope o hoʻokahi hola, a laila hoʻonui ʻia kāu huna - pono ʻoe e nānā hou i kāu papaʻai.
ʻO ka deficit calorie, hoʻokaʻawale i nā meaʻai, nā koho ʻai low-GI, ka mālama ʻana i ka ʻāpana a me ka mālama ʻana i ka ʻōpikipiki e mālama i nā pae insulin a lilo i ka wikiwiki. Eia nō naʻe, inā he kānalua no ka maʻi kō, pono pono e ʻimi wikiwiki i ka ʻōlelo aʻo a ke kauka.