Papa kuhikuhi Glycemic - pākaukau meaʻai

He mea nui ia no ka mea ʻaleʻale e noʻonoʻo i nā mea he nui ke hana i ka hoʻolālā meaʻai kūpono. Akā ʻo ka māʻona kekahi o nā pilikia nui i ka dietetics. No ka paʻakikī e hoʻāʻo e ʻoki i kāu mau calorie ma ka hoʻohana ʻana i nā yoghurts a me nā mea ʻai, ma hope a ma hope paha, hiki i ka pōloli ke loaʻa i nā mea āpau. A ʻo ka hewa ka wikiwiki o ka digestion o ka meaʻai, ka mea i hilinaʻi ʻole ʻia ma muli o ia kaho e like me ka papa kuhikuhi glycemic.

He aha ia?

He aha ka papa kuhikuhi glycemic? Aia nā wehewehe nui ʻelua. Hoʻokahi ka mea e pono ai ka poʻe, kahi e hoʻoholo ai i ke kiʻekiʻe o ke kō i ke koko (nā mea maʻi me ka maʻi diabetes), kūpono ka lua i nā mea ʻālapa. ʻAʻole lākou i kūlike i kekahi i kekahi, hoʻohana wale lākou i nā ʻano ʻokoʻa o ka manaʻo like.

ʻO ka mea maʻamau, ʻo ka papa inoa glycemic ka lakio o nā huahana hōʻemi kō kō i ke kaumaha o ka huahana. He aha ka manaʻo? Me ka haki o kēia huahana, e loli ke kō o ke kō, i ka wā pōkole, ʻo ia hoʻi, e hoʻonui ia. Ehia mau kō e hoʻonui ai i ka helu ponoʻī. ʻO kekahi ʻano o ka papa kuhikuhi glycemic he mea nui ia no nā mea ʻālapa - ka nui o ka lawe ʻana o nā meaʻai i ke kino.

ʻO ka papa kuhikuhi Glycemic a me ka maʻi diabetes

Ma mua o ka noʻonoʻo ʻana i ke kikoʻī i ka papa kuhikuhi glycemic i ka meaʻai, e ʻimi i ka moʻolelo o ka pilikia. ʻOiaʻiʻo, mahalo ʻia i ka maʻi diabetes i ʻike ʻia kēia papa kuhikuhi a me nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe. A hiki i ka hopena o ke kenekulia 19, manaʻo ʻia ʻo nā meaʻai āpau a nā kānaka āpau e hoʻonui i ka kō kō i nā diabetic. Ua hoʻāʻo lākou e hoʻopili i kahi papaʻai keto i nā diabetic, akā ʻike ʻia ʻo nā momona, ke hoʻololi ʻia i nā huaʻaleʻale, hana i nā lele nui i nā kō kō. Ua hana nā kauka i nā papaʻai paʻakikī e pili ana i ka huli ʻana o ka carbohydrate i kōkua i ka mālama ʻana i nā pae kō kō. Eia nō naʻe, maikaʻi ʻole kēia mau papa ʻaina a hāʻawi ʻia i nā hopena pākahi. I kekahi manawa diametrically kūʻē i ka mea i manaʻo ʻia.

A laila ua hoʻoholo nā kauka e noʻonoʻo pehea ka hopena o nā ʻano ʻākoʻako i nā pae kō kō. A ua hoʻololi ʻia ʻoiai nā hopena a ʻoi loa i ka hopena o ke kō. ʻO nā mea āpau e pili ana i ka "calorie berena" a me ka helu o ka hoʻopau ʻia ʻana o ka huahana ponoʻī.

ʻO ka wikiwiki o ke kino e wāwahi i ka meaʻai, ʻo ka ʻoi aku ka nui o ka lele ʻana o ke kō i ʻike ʻia. Ma muli o kēia, ma kahi o 15 mau makahiki, ua hōʻuluʻulu nā ʻepekema i kahi papa inoa o nā huahana i hāʻawi ʻia i nā waiwai like ʻole no ka uku o ka lawe. A ʻoiai he helu pākahi nā helu no kēlā me kēia kanaka, ua pili ka manaʻo iā ia iho. Koho ʻia ʻo Glucose (GI -100) ma ke ʻano he kaulike. A e pili ana i ia, ua noʻonoʻo ʻia ka helu o ka lawe ʻana i nā meaʻai a me ke kiʻekiʻe o ka hoʻonui ʻia o ke kō kō. I kēia lā, mahalo i kēia mau holomua, hiki i nā ʻano diabetic type 1 a me type 2 ke hoʻonui nui i kā lākou papaʻai ma ka hoʻohana ʻana i nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa.

Nānā: he ʻano pili ko ka index glycemic, ʻaʻole wale no ka mea ʻokoʻa ka manawa digestion no nā poʻe āpau, akā no ka ʻokoʻa o ka lele ʻana o ke kō / insulin i kahi kanaka olakino a me ka mea maʻi diabetic he ʻokoʻa loa. Akā ʻo ka lakio holoʻokoʻa o ka manawa i ke kō e paʻa mau ana ka like.

I kēia manawa e nānā pehea ka hopena o nā meaʻai me kahi helu glycemic kiʻekiʻe i nā hana metabolic i loko o ke kino.

1. Kekahi huahana (nānā 'ole o ka pae GI) komo i ka digestive tract. Ma hope o kēlā, ma lalo o ka mana o nā digestive enzymes, e wāwahi ʻia kekahi mau kāhāpā i ka glucose.
2. Hoʻokomo ʻia ʻo Glucose i ke kahe o ke koko, a laila hoʻonui i nā pae kō kō... ʻO ke kō i ke koko e alakaʻi i ka mānoanoa o ke koko a me ka hoʻopilikia ʻana i ka hana halihali o ka oxygen ma o nā uaua a me nā aʻa. I mea e pale aku ai i kēia, hoʻomaka ka pancreas e hūnā i ka insulin.
3. ʻO ka insulin ka hormone halihali. ʻO kāna hana nui ka wehe ʻana i nā hunaola i loko o ke kino. Ke "perforates" ʻo ia i nā hunaola, momona ke koko momona i nā hunaola i pani ʻia no ka meaʻai maʻamau. ʻO kahi laʻana, nā olonā o ka mākala, glycogen a me nā hale waiho momona. Ma muli o ke ʻano o ia, noho ke kō i loko o ka pūnaewele a oxidized ʻia me ka hoʻokuʻu ʻana o ka ikehu. Eia hou, ke kaukaʻi ʻia nei i ka wahi, hoʻopili ʻia ka ikehu i ka huahana e pono ai no ke kino.

No laila, ke kiʻekiʻe o ka papa kuhikuhi glycemic o ka huahana, ʻo ka "momona" ke koko i ka wā pōkole. Hoʻopili kēia i ka pae o ka huna o ka insulin. Hiki hou i nā hanana hou ʻekolu:

• Hoʻopili ke kino me ka hoʻonui ʻia o ke kō, lawe ka insulin i ka ikehu ma o nā pūnaewele. Eia hou, ma muli o nā piʻo ʻoi loa, nā pae kiʻekiʻe o ka insulin e alakaʻi i ka nalo ʻana o ka māʻona. A ʻo kahi hopena, pololi hou ke kanaka.
• Hoʻopili ke kino me ka hoʻonui ʻia o ke kō, akā ʻaʻole lawa ka pae o ka insulin no ka lawe piha ʻana. ʻO ka hopena, loaʻa ke olakino olakino i kekahi kanaka, kahi "hangover kō", kahi lohi o ka metabolism, kahi hōʻemi o ka hiki i ka hana - hoʻonui i ka hiamoe.
• ʻAʻole lawa nā pae insulin e hana i ke kō kō. A ʻo kahi hopena, ʻike ʻole ʻoe i ke olakino - hiki i ka maʻi kō.

No nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa, ʻoi aku ka maʻalahi o nā mea. Komo ke kō i ke kahe o ke koko ʻaʻole i nā lele a me nā palena, akā kaulike a me nā kau liʻiliʻi. No kēia kumu, hana maʻamau ka pancreas, e hoʻokuʻu mau ana i ka insulin a hiki i ka wā e pau loa ai.

A ʻo kahi hopena - hoʻonui ʻia ka pono (e wehe mau nā pūnaewele i nā manawa āpau), hoʻolōʻihi ʻia ka lōʻihi, ka ukana glycemic haʻahaʻa ma luna o ka pancreas. A ʻo ka laha hoʻi o ke kaʻina hana anabolic ma luna o catabolic - aia ke kino i kahi ʻano piha o ka māʻona, no ka mea ʻaʻole ia e ʻike i ke kiko o ka luku ʻana i nā hunaola (catabolism link).

ʻO ka papa inoa Glycemic o nā meaʻai (pākaukau)

E hana i kahi hoʻolālā meaʻai kūpono e ʻae iā ʻoe e loaʻa kūleʻa i ka puʻupuʻu me ka ʻole o ka pōloli a i ka manawa like ʻole e ʻau ana i ka momona nui, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka papaʻaina o ka papa inoa glycemic o nā meaʻai

Hiki ke hoʻomākaukau ʻia nā pāʻina me ka papa kuhikuhi glycemic haʻahaʻa me nā mea me ka papa kuhikuhi glycemic haʻahaʻa. Hoʻohui ʻia, hoʻonui ka hana wela ʻana o nā momona a me nā kōpena i ka nui o ke kō o ke kō, kahi e hoʻonui ai i ka papa kuhikuhi.

Hiki paha ke hoʻoholo i ka papa kuhikuhi glycemic me ka ʻole o nā papa.

Minamina, ʻaʻole kokoke ka papa ʻaina me nā huahana a me kā lākou ʻāpana berena. Ke waiho nei ka nīnau - hiki paha ke hoʻoholo kūʻokoʻa i ka pae o ka papa kuhikuhi glycemic o kahi pā pono. Minamina, ʻaʻole hiki ke hana i kēia. I hoʻokahi manawa, ua hana ka ʻepekema a me nā kauka kemika ma kahi o 15 mau makahiki e hōʻuluʻulu i kahi papa kokoke i ka papa kuhikuhi glycemic o nā ʻano meaʻai like ʻole. ʻO ka ʻōnaehana kahiko e pili ana i ka lawe ʻana i nā hoʻokolohua koko i 2 mau manawa ma hope o ka lawe ʻana i kekahi huina o nā kālika ma kahi huahana. Akā ʻaʻole kēia he manaʻo e pono mau ʻoe i kahi papa ʻaina o ka papa kuhikuhi glycemic o nā meaʻai me ʻoe. Hiki iā ʻoe ke hana i kekahi mau helu kalakala.

ʻO ka mea mua, pono e hoʻoholo i ke kū ʻana o ke kō i ka huahana. Inā loaʻa ka huahana ma mua o 30% kō, a laila ma ka liʻiliʻi ka helu index glycemic ma kahi o 30. Inā he mau ʻōpelu ʻē aʻe koe ke kō, ʻoi aku ka maikaʻi o ka wehewehe ʻana i ka GI ma ke kō kō. Inā hoʻohana ʻia nā mea hoʻonanea i ka huahana, a laila fructose (ka analogue kūlohelohe wale nō o ka glucose) a i ʻole lawe ʻia ke kāhāhā ʻoi loa ma ke kumu.

Eia hou, hiki iā ʻoe ke hoʻoholo i ka pae pili o GI e nā mea aʻe:

• Pākuʻi ʻia ka paʻakikī o nā haʻuki i loko o ka huahana. ʻO ka paʻakikī ʻoi loa o ka huehue, ʻo ka haʻahaʻa o ka GI. ʻAʻole pololei ka pilina i nā manawa āpau, akā hiki iā ʻoe ke ʻike i nā meaʻai me kahi GI kiʻekiʻe a hōʻole i ka ʻai ʻana iā lākou.
• Ke kūʻana o ka waiū i ka hoʻohui. Loaʻa i ka waiū ka "waiū kō", ka mea e hoʻonui ai i ka GI o kekahi huahana e ka awelika o 15-20%.

Hiki ke hoʻoholo pono ʻia ka pili pili GI. E hana i kēia, ua lawa ka ʻike ʻana i ka lōʻihi o ka loaʻa ʻana o ka manaʻo pololi ma hope o ka ʻai hope loa. ʻO ka pōloli e kau ana i loko, ua hoʻokuʻu ʻia ka liʻiliʻi a ʻoi aku ka like o ka insulin, a no laila ke haʻahaʻa o ka pae GI o ka ʻai pū. No laila, no ka laʻana, inā ʻike ʻoe i ka pōloli loa ma waena o 30-40 mau minuke ma hope o ka ʻai ʻana, a laila kiʻekiʻe ka pili GI o nā huahana i komo i loko o ka ipu i hoʻopau ʻia.

Kaha: pili kēia i ka ʻai ʻana i ka nui o nā calorie i ka wā e uhi ana i ka deficit piha. E like me kāu e ʻike ai, ʻoluʻolu ke kino o ke kanaka inā loaʻa ka calorie o ka meaʻai i ka nui o 600-800 kcal.

He mea nui e hoʻomaopopo i kēia ʻano hana o ka hoʻoholo ʻana i ka papa kuhikuhi glycemic i nā meaʻai e pili pono ana ia no nā mea ʻalepa ʻaʻole ma ka papa maloʻo. ʻO ka poʻe e loaʻa nei i ka maʻi diabetes a i ʻole ma ka hoʻomaloʻo ʻana i ka paʻakai paʻakai paʻakikī, ʻoi aku ka maikaʻi o ka hoʻohana mau ʻana i nā papa i ʻole e hōʻike i kou kino i ka pilikia kūpono ʻole.

Ka hopena

No laila he aha ke kuleana o nā meaʻai papa kuhikuhi glycemic kiʻekiʻe no ka mea haʻuki? ʻO kēia kahi ala e wikiwiki ai i ka metabolism, ʻai i nā mea hou aku, akā aia mau nō ka makaʻu o ka hoʻonui i ka pancreas.

ʻO ka ʻai ʻana o nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe e hoʻāpono wale ʻia no nā ectomorphs i ka wā o ka hoʻoilo ka hoʻoilo. I nā hihia ʻē aʻe, hiki i nā piʻi ʻana o ke kō ke hopena maikaʻi ʻole i ke olakino wale nō, akā i ka hana a me ke ʻano.

No nā meaʻai me ka papa inoa glycemic haʻahaʻa, lawe kā lākou digestion i kahi ukana glycemic nui, ma kahi o ka hānai ʻana i ke kino i nā mea momona.

E nānā i ka wikiō: Glycemic Index. High and low GI FOOD. Bandys Recipes (Mei 2025).