ʻAi Protein e Lilo i ke Kaumaha
ʻOi aku ka maikaʻi o ka momona o ka protein ma mua o nā huaʻale a me nā momona. ʻO nā ʻiʻo wīwī, nā moa, nā iʻa, nā hua manu, a me nā huahana waiu momona haʻahaʻa e hāʻawi i ka māʻona lōʻihi. ʻO nā pīni a me nā pī, nā nati a me nā ʻalemona he waiwai nui i ka protein. Inā he 25% ka nui o ka ikehu i hoʻopau ʻia i kēlā me kēia lā ka meaʻai protein, e nalowale ana ke kanaka i ka momona a ma ka manawa like e piha a ikaika.
Hoʻolālā maikaʻi nā meaʻai protein i ka lā holoʻokoʻa. I ke ahiahi, ʻaʻole ma hope o 3 mau hola ma mua o ka hiamoe, hiki iā ʻoe ke ʻai pū i kahi liʻiliʻi, 150 gram, ʻāpana iʻa a iʻa paha.
Papa kuhikuhi Glycemic
Hoʻokomo ʻia ka manaʻo i ke ola o kēlā me kēia lā e ka nānā ʻana i nā mea maʻi. He mea nui ia no ka poʻe diabetes e nānā mau i kā lākou mau kō kō kō. Ua hoʻololi ʻia he ʻano ʻokoʻa nā meaʻai i kēia mea hōʻike. Hoʻonāukiuki kekahi i ka piʻi ʻoi loa o ke kō, a akahai kekahi, a ʻē ʻē aʻe kekahi.
Lawe ʻia ʻo Glucose ma ke ʻano he anakuhi hoʻomaka a hāʻawi ʻia iā ia. ʻOi aku kēia kiʻekiʻe.
I nā huahana kiʻekiʻe GI hoʻokomo i kēlā mau mea. O kahi laʻana,
Products me GI waena - papa kuhikuhi. ia
Products haʻahaʻa GI - ʻaʻole ʻoi aku ka papa kuhikuhi. ia
Hoʻopili ka pae kō kō i ka metabolism, ka hana ʻana i ka hormone, ka hana a me ka pōloli. Paipai nā Nutritionists ʻaʻole wale nā diabetics, akā ʻo nā kānaka ʻē aʻe āpau e ʻai i nā meaʻai hou me kahi GI haʻahaʻa - hāʻawi lākou i kahi ʻano o ka māʻona a ʻaʻole hoʻonāukiuki i kahi loli nui o nā kō.
Ke hoʻomāmā nei i ko mākou ola
Inā ʻaʻole ʻoe makemake e hoʻopilikia iā ʻoe iho me nā helu, hiki iā ʻoe ke noʻonoʻo wale i nā loina o ke koho ʻana i nā huahana "" i kēlā me kēia hui kumuhana, i hoʻomohala ʻia e nā meaʻai meaʻai Denemaka. Eia lākou:
hua
Hiki ke ʻai ʻia nā ʻāpala, nā pears, nā ʻalani, nā raspberry a me nā strawberries i ka nui ʻole.
e hoʻopau i nā mea i kaupalena ʻia.
lau
Ma ka laulā, ʻae ʻia nā mea ʻai āpau, koe ka mea e kaupalena ʻia. ʻO nā kāloti, nā beets a me nā parsnips ʻoi aku ka maikaʻi o ka ʻai maka.
uala
ʻOi aku ka maikaʻi ʻaʻole e hoʻomoʻa nui iā ia a koho i nā uala ʻōpio inā hiki. ʻO kekahi mea maalea, ʻo ka uala wela, he mea ʻono maikaʻi ʻole ia, akā mai ka manaʻo o ka lilo ʻana o ke kaupaona, ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou i ke anuanu: a laila hana ʻia ke starch kūpale, kahi ʻano ʻokoʻa o ka fiber i loko ona. Hoʻoiho ia i ke kō kō a hoʻihoʻi i ka microflora ʻōpū. ʻAʻole kūpono nā uala i kāwili ʻia a me kaʻuala i hoʻomoʻa ʻia no ka lilo ʻana o ka kaumaha.
kāpili ma luna
Pono e kuke i ka pasta me ke dente. Koho i ka palaoa palaoa durum. A inā ʻai ʻoe iā lākou i ke anuanu, ʻoi aku ka olakino, a laila hana lākou i ka starch kūpale.
raiki
Koho i ka laiki, ʻāhiu, ʻaʻole one.
Palaoa a me palaʻai
ʻO ka berena maikaʻi i hana ʻia mai ka palaoa palaoa a me ka palaoa rai, ka oatmeal, ka palaoa ʻaina kakahiaka mai ka palaoa a me ka bran palaoa me nā minerala a me nā mea hoʻohui. He mea lapuwale ka berena keʻokeʻo mai ka manaʻo o ka papaʻai olakino.
Aia nā papa o ka papa kuhikuhi glycemic o nā meaʻai i hiki ke alakaʻi ʻia e. Akā ʻaʻole maʻalahi nā mea āpau.
1. Hiki i kahi huahana GI kiʻekiʻe ke lilo i mea pono a ʻē aʻe.… ʻO kahi laʻana, ʻoi aku ka kiʻekiʻe o ka GI o nā kāloti kuke ma mua o ka GI o ka kokoleka. Akā i ka manawa like, kiʻekiʻe loa ke kokoleka i ka momona! Pono e noʻonoʻo ʻia kēia.
2. I nā pākaukau like ʻole, ʻokoʻa paha nā mea hōʻailona i kekahi i kekahi.
3. Kūleʻa ʻo GI ma muli o ke ʻano o ke ʻoki a me ka hoʻomākaukau ʻana i ka huahana. ʻO ka rula laulā - ʻoi aku ka pōkole o ka manawa hana, ʻoi aku ka maikaʻi. ʻOi aku ka hoʻolapalapa ma mua o ka palai ʻana, ʻokiʻoki i mau ʻāpana nui ma mua o ka wili ʻana i ka lepo. ʻOi aku ka pōkole o ka meaʻai ma mua o ka leʻaleʻa - nā hana gastronomic āpau e hoʻonui wale i ka GI o ka meaʻai.