ʻO ka papa kuhikuhi Glycemic a me ka maʻi kō

ʻO ke ana ʻo Glycemic (GI) kahi ana o ka wikiwiki e hiki i kahi meaʻai ke hoʻonui i kāu kō kō (glucose). ʻO nā meaʻai wale nō i loaʻa nā ʻaʻā momona i loaʻa kahi GI. ʻAʻohe o GI nā meaʻai e like me nā aila, nā momona, a me nā meaʻai, ʻoiai i ka poʻe me ka maʻi diabetes, hiki iā lākou ke hoʻopili i ke kō kō.

Ma ka laulaha, hoʻonui nā meaʻai GI haʻahaʻa i ka glucose i loko o kou kino. ʻO nā meaʻai me kahi GI kiʻekiʻe e hoʻonui koke i ka glucose koko.

Inā loaʻa ʻoe i ka maʻi diabetes, hiki i nā meaʻai GI kiʻekiʻe ke paʻakikī e kaohi i ka maʻi kō.

ʻAʻole like nā hana āpau a pau i ke kino. Hoʻonāuki kekahi i ka piʻi wikiwiki i ke kō kō, a ʻo nā mea ʻē aʻe e hana me ka mālie, pale i ka piʻi nui ʻana o ke kō i ke kō. Kuhi ka papa inoa glycemic i kēia mau ʻokoʻa ma o ka hāʻawi ʻana i kahi helu i nā meaʻai e hōʻike ana i ka wikiwiki o ka hoʻonui ʻana i ka glucose koko ke hoʻohālikelike ʻia me ka glucose (kō.

Hele ka pālākiō GI mai 0 a 100. Loaʻa i ka glucose kiʻekiʻe ka GI kiʻekiʻe a hāʻawi ʻia i kahi waiwai o 100.

ʻO ka ʻai ʻana i nā meaʻai GI liʻiliʻi hiki ke kōkua iā ʻoe e kaohi i kāu kō kō. ʻO ka nānā ʻana i ka GI o nā meaʻai hiki ke lilo i mea hana ʻē aʻe e kōkua i ka mālama ʻana i ka maʻi kō, a me ka helu ʻana o ka ʻaʻā. Ma hope o ka papaʻai G-low e kōkua pū paha me ka pohō kaumaha.

Nā meaʻai GI haʻahaʻa (0 a 55):

• Bulgar, palaoa
• Pasta, raiki parboiled (hoʻololi)
• ʻO Quinoa
• ʻO ka palaʻai bran momona kiʻekiʻe
• Oatmeal, ʻoki-kila a ʻolokaʻa ʻia
• Kāloti, nā mea kanu non-starchy, greens
• ʻO nā ʻōpala, nā ʻalani, ka huaʻulu, a me nā hua ʻē aʻe he nui
• ʻO ka nui o nā nati, nā legume, a me nā pī
• Ka waiū a me ka yogurt

Nā meaʻai GI kaulike (56 a 69):

• Palaoa Pita, palaoa kāwili
• ʻO Couscous
• Laiki palaunu
• ʻO Raisins

Nā meaʻai kiʻekiʻe GI (70 a ʻoi)

• ʻO ka berena keʻokeʻo a me nā ʻeke
• ʻO ka nui o nā cereala i hana ʻia a me ka oatmeal koke, e like me nā flakes bran
• ʻO ka meaʻai meaʻai māmā loa
• ʻUala
• Laiki keʻokeʻo
• Mele
• Kōpaʻa
• Mākala, paina

Ke hoʻolālā nei i kāu pāʻina:

• Koho i nā meaʻai i loaʻa ka GI haʻahaʻa a haʻahaʻa.
• Ke ʻai ʻana i kahi meaʻai GI kiʻekiʻe, e hoʻohui me nā meaʻai GI haʻahaʻa e kaulike i ka hopena ma kāu pae glucose. Hiki ke loli ke GI o kahi meaʻai, a me nā hopena i ka poʻe me ka maʻi kō ke hoʻohui ʻoe ia me nā meaʻai ʻē aʻe.

Hoʻopili ʻia ka GI o kahi meaʻai e kekahi mau mea, e like me ka pala o ka ʻāpana o nā hua. No laila pono ʻoe e noʻonoʻo e pili ana i ka GI o kahi meaʻai i ke koho ʻana i ke olakino. Ke koho ʻana i nā meaʻai, maikaʻi ke hoʻomanaʻo i kēia mau pilikia.

• He mea nui ka nui o ka ʻāpana no ka mea he mea nui nā calorie, a pēlā pū ka nui o nā haʻuki. Pono ʻoe e nānā i ka nui o ka hapa a me ka helu o nā haʻuki i loko o ka pāʻina āu e loaʻa nei, ʻoiai inā he mau meaʻai GI haʻahaʻa.
• Ma ke ʻano laulā, loaʻa ka GI kiʻekiʻe o nā meaʻai i hoʻoponopono ʻia. ʻO kahi laʻana, ʻoi aku ka nui o ka GI o ka wai huaʻai a me nā uala koke ma mua o ka hua a me ka uala i hoʻomoʻa ʻia.
• Hiki i ke kuke ʻana ke hoʻopili i ka GI o kahi meaʻai. ʻO kahi laʻana, ʻo G d al pasta ua haʻahaʻa ʻo GI ma mua o ka pasta i hoʻomoʻa ʻia.
• ʻO nā meaʻai i ʻoi aku i ka momona a me nā fiber e loaʻa i kahi GI haʻahaʻa.
• Hiki i kekahi mau mea ʻai mai ka papa like like o nā meaʻai ke loaʻa nā waiwai GI ʻokoʻa. ʻO kahi laʻana, ʻo ka laiki keʻokeʻo palaoa lōʻihi i hoʻohuli ʻia he GI haʻahaʻa ma mua o ka laiki palaunu. A ʻo kahi laiki keʻokeʻo palaoa pōkole he GI kiʻekiʻe aʻe ma mua o ka laiki palaunu. Pēlā nō, loaʻa i kahi oats wikiwiki a grits paha kahi GI kiʻekiʻe akā ʻo nā ʻoka āpau a me nā mea ʻai kakahiaka āpau i kahi GI haʻahaʻa.
• Koho i nā ʻano meaʻai olakino e hoʻomanaʻo nei i ka waiwai kūpono o ka meaʻai āpau a me ka GI o nā meaʻai.
• ʻO kekahi mau meaʻai GI kiʻekiʻe i loko o nā momona. No laila e kaulike i kēia mau mea me nā meaʻai GI haʻahaʻa.

No nā poʻe he nui me ka maʻi diabetes, ka helu ʻana o ka ʻaʻā, a i ʻole ka helu ʻana i nā ʻōpala, kōkua i ka palena ʻana i nā haʻalako i kahi nui olakino. ʻO ka helu ʻana o Carb me ke koho ʻana i nā meaʻai olakino a me ka mālama ʻana i ke kaupaona olakino hiki ke lawa i ka kaohi ʻana i ka maʻi diabetes a hoʻohaʻahaʻa i ka makaʻi no nā pilikia. Akā inā pilikia ʻoe i ka kaohi ʻana i kāu kō kō a makemake paha ʻoe i ka hoʻokele paʻa, pono ʻoe e kamaʻilio me kāu kauka mālama ola e pili ana i ka hoʻohana ʻana i ka papa inoa glycemic ma ke ʻano he ʻāpana o kāu hoʻolālā hana.

ʻAhahui Diabetes ʻAmelika. 5. Hoʻololi i ka loli a me ke olakino e hoʻomaikaʻi ai i nā hopena olakino: Nā Koina o ka mālama olakino ma Diabetes-2020. Mālama Diabetes. 2020; 43 (Hōʻawi 1): S48-S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

Pūnaewele ʻAhahui Diabetes ʻAmelika. ʻO ka papa kuhikuhi Glycemic a me ka maʻi kō. www.diabetes.org/glycemic-index-and-diabetes. Loaʻa iā ʻOkakopa 18, 2020.

MacLeod J, Franz MJ, Handu D, et al. ʻO ka Academy of Nutrition and Dietetics Nutretics papa kuhikuhi hoʻomaʻamaʻa no ka ʻano 1 a me ka maʻi maʻamau ʻo 2 i nā mākua: nā hōʻike hōʻike manaʻo kōkua pono kino a me nā ʻōlelo aʻoaʻo. ʻO J Acad Nutr Diet. 2017; 117 (10) 1637-1658. PMID: 28527747 pubmed.ncbi.nlm.nih.gov/28527747/.

• Kō Koko
• Meaʻai Diabetes