Nā Meaʻai ʻImi Glycemic Low
Anter
- Papa Kuhikuhi Papa Palapala Glycemic Low
- Nā hua hua helu glycemic haʻahaʻa
- ʻAʻohe helu kuhi glycemic haʻahaʻa o kaʻuala
ʻO nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa nā mea e hoʻāla ʻole i ke kō kō a ʻo ia ke kumu he koho maikaʻi lākou no ka poʻe makemake e lilo i kaupaona a no nā diabetic, ke kōkua nei lākou e mālama i ka glucose koko i lalo o ka kaohi.
Ma muli o ka hoʻonui ʻole ʻana o ke kō i ke kō, kōkua kēia mau meaʻai i ka pohō o ke kaumaha no ka mea ʻaʻole lākou e hoʻoulu i ka hana o ka momona, a he mea hiki ke hoʻonui i ka ʻona a mānoanoa no ka lōʻihi o ka pōloli. Maikaʻi e hoʻomaopopo ai i ka papa inoa glycemic a pehea e hoʻopili ai i ka papaʻai a me ke aʻo ʻana.
Aia ka papa kuhikuhi glycemic wale nō no nā meaʻai me nā huʻohuhu, a me kekahi mau laʻana o nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa:
- Ka waiū, yogurt a me ka waiū;
- ʻO nā hua āpau e like me ka palaoa palaoa, nā ʻoka, ka pala, ka wai muesli;
- Nā legumes: beans, soybeans, peas, chickpeas;
- Palaoa Wholemeal, pasta wholegrain, kulina;
- Nā huaʻai a me nā mea kanu i ka nui.
Loaʻa i kēia mau meaʻai āpau kahi papa kuhikuhi glycemic ma lalo o 55 a no laila i manaʻo ʻia he mau papa kuhikuhi glycemic haʻahaʻa. Ke hoʻololi ka papa inoa glycemic ma waena o 56 a me 69, hoʻokaʻawale ʻia ka meaʻai me ka loaʻa ʻana o ka papa inoa glycemic moder a ma luna o 70, kahi papa kuhikuhi glycemic kiʻekiʻe. E ʻike i nā helu helu glycemic o nā meaʻai i: Papa piha o ka Glycemic Index.
Papa Kuhikuhi Papa Palapala Glycemic Low
Hōʻike ka papa aʻe i kahi laʻana o kahi papa kuhikuhi papa kuhikuhi glycemic haʻahaʻa 3 lā.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | ʻO yogurt maoli me nā cereal a Bran āpau | 1 kīʻaha o ka waiūpaʻa ʻole + 1 ʻāpana o ka palaoa wholemeal me ka hua manu | Kope kope ʻole + omelet hua manu 2 me ka tī |
| Mea ʻai kakahiaka | 2 kiwi + 5 mau niu cashew | 1 kīʻaha o ka wai ʻōmaʻomaʻo me ka ʻāpala, kale, lemona a me ka flaxseed | 1 pea + 4 biscuits wholemeal |
| Pāʻina awakea | 3 col o ka laiki laiki eleele + 2 col o nā pī + + ʻāhi moa + salakeke ʻōmaʻomaʻo | ʻO Escondidinho o ka manioc me ka ʻai o ka lepo + salakeke + 1 ʻalani | Pasta tuna holoʻokoʻa me nā mea kanu a me ka wai tumato + 1 ʻāpana paina |
| Mea ʻai ahiahi | ʻO ka palaoa palaoa Wholemeal me ka tī + 1 kīʻī tī | 1 yogurt me ka chia + 3 toast holoʻokoʻa | ʻO ka papaya papaya me 1 puna o ka flaxseed |
Ma ka laulaha, haku ʻia nā papaʻai momona haʻahaʻa i nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa, no ka mea ʻoi aku ka hōʻemi ʻana i ka ʻai ʻana o nā huaʻale, ma kēia ʻano papaʻai aia kahi makemake no ka ʻai ʻana o nā meaʻai āpau, e like me nā pīni, raiki a me pasta piha . Eia kekahi, ʻo ka ʻai mau ʻana i nā meaʻai i nā kumu waiwai o ka protein e like me ka yogurt, nā hua a me nā ʻiʻo i ka nui e hoʻoliʻiliʻi i ka ukana glycemic o ka pāʻina, hoʻonui i ka māʻona a ʻaʻole hoʻonāukiuki i ka hana ʻana o ka momona i ke kino, he papahana maikaʻi e kōkua me ke kaupaona poho.
Nā hua hua helu glycemic haʻahaʻa
ʻO ka hapa nui o nā hua i loaʻa kahi papa kuhikuhi glycemic haʻahaʻa, e like me nā ʻoma, kiwi, strawberry, plums a me nā wai kō ʻole, e laʻa me. Eia nō naʻe, nā huaʻai e like me nā hua puaʻa a me nā melemona i kahi papa waena a hiki i ke kiʻekiʻe glycemic index, no laila he mea nui ʻaʻole e hoʻopau pū iā lākou me nā meaʻai ʻē aʻe me kahi papa inoa glycemic kiʻekiʻe.
Eia nō naʻe, mea nui e hoʻomanaʻo ʻoiai ʻo nā hua i kahi papa kuhikuhi glycemic haʻahaʻa, ʻaʻole pono ʻoe e ʻai ma mua o hoʻokahi mau lawelawe o nā hua i kēlā me kēia pāʻina, no ka mea hoʻonui kēia i ka nui o nā huehue a me nā kō i ka ʻai, e hoʻonui ana i ka papa kuhikuhi glycemic a me ka hopena ma glucose koko.
ʻAʻohe helu kuhi glycemic haʻahaʻa o kaʻuala
Loaʻa i ka uala kahi papa kuhikuhi glycemic 63, kahi waiwai awelika i ka papa kuhikuhi glycemic index. Eia nō naʻe, lilo ia i mea kaulana no ke kōkua ʻana e lilo i ka kaupaona a loaʻa ka nui o nā mākala ʻoiai he meaʻai ʻono a maʻalahi ia i ka manawa like e hāʻawi i ka ikehu no ka hoʻomaʻamaʻa me ka ʻole e hoʻoulu i ka hana o ka momona i ke kino.
ʻO ka hui pū ʻana o ka moa a me ka ʻuala kahi koho maikaʻi loa e ʻai i kahi pāʻina me ka momona momona, nā mea momona haʻahaʻa a momona i nā mea momona, kahi e hāʻawi ai i ka ikehu a me ka māʻona. E ʻike i nā pono a pau o kaʻuala.
Ka Heluhelu Nui Loa
4 mau ʻōlelo aʻoaʻo e hoʻopau ai i nā kaha kau
