ʻO ka maʻi ʻaʻai a me ka ʻai ʻana: He maikaʻi anei?

Anter

• Hiki iā ʻoe ke ʻai i ka palaina inā he diabetes kou?
• Kolo
• ʻO ka papa inoa Glycemic o ka palaoa
• ʻO ka hoʻouka Glycemic o ka palaoa
• Kaʻa momona, kaʻaʻai momona momona vs kāhiko kiʻekiʻe, ʻai momona momona
• Aia kekahi mau pōmaikaʻi i ka ʻai ʻana i ke kō?
• ʻO syrup kānana kiʻekiʻe-fructose
• Lawe aku

Hiki iā ʻoe ke ʻai i ka palaina inā he diabetes kou?

ʻAe, hiki iā ʻoe ke ʻai i ke kō inā loaʻa ʻoe i ka maʻi kō. He kumu ka ikehu o ka ikehu, nā wikamina, nā minelala, a me ka puluniu. He haʻahaʻa hoʻi ia i ka sodium a me ka momona.

ʻ saidlelo kēlā, e hāhai i ka ʻōlelo aʻoaʻo a ka ʻAmelika Diabetes Association. E hoʻonoho i kahi palena o kēlā me kēia lā no ka nui o nā ʻākeʻakeʻa āu e hoʻolālā ai e ʻai, a me ka mālama ʻana i nā huaʻaleʻa āu e ʻai ai.

Kolo

Hoʻokahi pepeiao waena o ka moa kuke, melemele, momona i hāʻawi ʻia:

• Kalepona: 77
• nā haʻalulu: 17.1 gram
• puluniuʻai: 2.4 gram
• nā sugars: 2.9 gram
• puluniu: 2.5 gram
• protein: 2.9 gram
• momona: 1.1 gram

Hāʻawi pū kekahi ʻo Corn

• wikamina A
• wikamina B
• wikamina C
• potasiuma
• makanekiuma
• hao
• kiniki

ʻO ka papa inoa Glycemic o ka palaoa

Pehea e hoʻopili ai ka meaʻai i ke kō glucose (ke kō i ke kō) e hōʻike ʻia e ka papa kuhikuhi glycemic (GI). ʻO nā meaʻai me kahi GI mai 56 a hiki i ka 69 he mau meaʻai glycemic waena. ʻO nā ʻai liʻiliʻi glycemic haʻahaʻa ma lalo o 55. Hiki i nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe (70 a ʻoi) ke hoʻonui i kāu pae kō kō.

ʻO ka papa kuhikuhi glycemic o ka kulina he 52. ʻO nā GI ʻē aʻe e pili pū ana:

• tortilla kulina: 46
• nā ʻohi palaoa: 81
• popcorn: 65

Inā loaʻa ʻoe i ka maʻi diabetes, e kau ana kou maka i nā meaʻai low-GI. Inā ʻaʻole hiki iā ʻoe ke hana i ka nui o ka nui o ka insulin (kahi hormone e kōkua ai i ke kō ʻana i ke kō kō), loaʻa paha iā ʻoe ka nui o ke kō glucose.

Hoʻokuʻu koke nā meaʻai me kahi kiʻekiʻe-GI i ka glucose. Mālama nā meaʻai haʻahaʻa-glycemic i ka hoʻokuʻu i ka glucose a hoʻomau, kahi mea kōkua no ka mālama ʻana i ka glucose toto i lalo o ka kaohi.

Hoʻokumu ʻia ka GI ma ka pālākiō o 0 i ka 100, me 100 a ʻoi loa ka glucose.

ʻO ka hoʻouka Glycemic o ka palaoa

Hoʻokomo ʻia ka nui o ka ʻāpana a me nā huehue digestible i ka ukana glycemic (GL), me ka papa kuhikuhi glycemic. ʻO ka GL o kahi pepeiao waena o ka palaoa he 15.

Kaʻa momona, kaʻaʻai momona momona vs kāhiko kiʻekiʻe, ʻai momona momona

Hoʻohālikelike ʻo A o nā mea maʻi me ka maʻi diabetes ʻano 2 i nā hopena o ka hoʻohaʻahaʻa momona, nā momona momona me nā mea kiʻekiʻe, nā momona momona. ʻOiai ua hoʻomaikaʻi nā papaʻai ʻelua i ke kiʻekiʻe o ke kō i ke kō, ke kaupaona, a me ka hoʻokēʻai ʻana i ka glucose, ua ʻoi aku ka maikaʻi o kaʻai low-carb no ka nui o ke kaohi glucose.

Aia kekahi mau pōmaikaʻi i ka ʻai ʻana i ke kō?

Wahi a kahi noiʻi hou, ʻo ka ʻai nui o flavonoids, e like me ka mea i loaʻa i ke kolina (ʻo kāna hui nui loa o nā phenolic compound), hoʻemi i ka makaʻu o nā maʻi maʻi, e like me ka maʻi diabetes Ua hōʻike pū ʻia kahi noiʻi:

• ʻO ka lawe kūpono ʻana o ka starch kūpale (ma kahi o 10 gram i kēlā me kēia lā) mai ke kulina hiki ke hōʻemi i ka glucose a me ka pane o ka insulin.
• Hoʻonui ka ʻai ʻana i ka palaoa palaoa āpau i ke olakino digestive a hiki ke hoʻohaʻahaʻa i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi mau, e like me ka maʻi diabetes 2 a me ka momona.

Ua hōʻike ʻia kahi noiʻi e pono ana nā noiʻi hou aku e pili ana i nā meaola bioactive o ka kulina e pili ana i ke olakino.

ʻO syrup kānana kiʻekiʻe-fructose

ʻO ka syrup kānana kiʻekiʻe-fructose kahi mea momona i hana ʻia mai ke kulina. ʻIke mau ia i nā meaʻai i hoʻoponopono ʻia. ʻOiai, ʻaʻole hiki i ka syrup kānana kiʻekiʻe-fructose ke hāpai i nā kiʻekiʻe o ke kō e like me ka nui o ke kō, ʻaʻole ia e hoʻonāukiuki i ka hoʻokuʻu ʻia ʻana o ka insulin, e waiho ana i ka poʻe me ka maʻi kō i ka pono o ka insulin e hoʻoponopono i ke kō kō.

Hiki i ke syrup kānana fructose kiʻekiʻe ke alakaʻi i ka pale leptin. Wahi a ka Journal of Endocrinology, hoʻonāukiuki ka leptin hormone, e hōʻike ana i kou lolo ʻaʻole pono ke kino e ʻai a puhi i nā calorie i kahi helu maʻamau.

Lawe aku

ʻO ka ʻai ʻana i ka kānana he mau pono kekahi, akā he mea nui e hoʻomaopopo pehea e hiki ai i kāna pae kiʻekiʻe o nā carbohydrates ke hoʻāla i ka glucose koko a me ka hopena pehea ʻoe e hoʻokele ai i kou maʻi diabetes.

ʻOiai ʻaʻole like nā poʻe āpau me ka maʻi diabetes i ke ala like i kekahi mau meaʻai, ke ukali nei i nā kuhikuhi papaʻai a me ka huli ʻana i kāu mea e ʻai ai.