Ke lawe nei e kauoha i kāu papaʻai olakino, ʻaʻole hiki iā ʻoe ke hoʻopoina e pili ana i nā meaʻai calorie, ko lākou kaupaona, ka lakio o nā protein, nā momona, a me nā huehue, a hoʻonui i ka nui o nā fiber. ʻIke ʻia nā mea āpau. Akā aia kekahi kumu e hiki ke hoʻololi i ke kaʻina o kou kaupaona a me ke olakino maikaʻi ka papa inoa glycemic o nā meaʻai.
ʻO ka papa kuhikuhi glycemic kahi ana e hoʻoholo ai i ka hoʻonui ʻana o ke kō kō ma hope o ka ʻai ʻana i ka huahana. No laila, hiki iā ʻoe ke hoʻohana i ka papa kuhikuhi glycemic e hoʻoholo ai i ka wikiwiki o ka hoʻopili ʻana i kāu meaʻai, ʻaʻole ia e lilo i mea keʻakeʻa i ka lilo ʻana o ka paona a lawa ka wahie a hiki i kāu pāʻina aʻe.
ʻO ka haʻahaʻa o ka glycemic index, ʻoi aku ka maikaʻi o ka huahana, ʻoi aku ka wikiwiki o ke komo ʻana i loko, ʻoi aku ka liʻiliʻi o ka hele pololei ʻana i kou pūhaka mau iniha keu. A ʻo ka nūhou maikaʻi, ʻo ka glycemic index ua lawe mua i nā ʻāpana e like me ka fiber content a me ka ratio PFC. ʻO nā huahana me ka haʻahaʻa haʻahaʻa haʻahaʻa ka nui o ka fiber a me nā protein, nā momona, nā carbohydrates ka hapa kūpono loa.
No ka helu ʻana i ka papa kuhikuhi glycemic pono ʻole ia pono - hoʻokaʻawale ʻia nā mea ʻai meaʻai i ʻekolu mau ʻāpana: GI haʻahaʻa (3 a 10), me ka awelika GI (40-40), a me GI kiʻekiʻe (> 70). Hiki ke hoʻopau ʻia nā huahana o ka mahele mua i kēlā me kēia lā i kēlā me kēia nui, pono e kaupalena ʻia ka hui ʻelua, a ʻo ke kolu wale nō i kekahi manawa e hoʻokomo i kāu papa kuhikuhi.
Nā meaʻai me ka GI haʻahaʻa: laiki, letus, greens, carrots, beets, halo, soybeans, green peas, olives, kukama, zucchini, peanuts, lentils, beans, onions, asparagus, cabbage, chili, broccoli, eggplant, celery, ginger, cherry, Mandarin, alani, apricot, niu, huawaina, hū, waiu.
Nā huahana me ka awelika GI: laiki palaoa loloa, oatmeal, pasta, palaoa palaoa a pau, palaoa palaoa, uala, pizza, sushi, biscuits, dark chocolate, marmalade, melon, pineapple, persimmons, raisins, ice cream, mayonnaise, canned vegetables.
Nā meaʻai me kahi GI kiʻekiʻe: raiki keokeo, millet, semolina, bale momi, soda ono, hamburgers, biscuit, berena keokeo, pastries, ko, chips, palai uala, kulina, waiu kokoleka, koleka, waffles, cereals, pia, popcorn, watermelon, paukena, fiku, starch.