Nā Kino Cereal Ola no ka maʻi Diabetes

Anter

• He aha ka papa kuhikuhi glycemic?
• He aha ka ukana glycemic?
• Nā ʻflina kope
• Hua-hua hua waina
• ʻO ka palaoa palaoa
• ʻO Muesli
• Nā huaʻai hua laiki
• Oatmeal
• Nā huaʻai bran-based brere
• Nā Pākuʻi a me nā koho ʻē aʻe

Ke koho nei i ka ʻaina kakahiaka

Ke hele nei ʻoe i kahi kakahiaka kakahiaka, ʻaʻohe ou manawa e ʻai ai i kahi mea akā he kīʻaha palaʻai wikiwiki. Akā hoʻouka ʻia nā mana he nui o ka cereal ʻaina kakahiaka me nā wīwī wīwī wikiwiki. Kūlana kiʻekiʻe kēia mau carbs ma ka papa kuhikuhi glycemic. ʻO ia ka mea e haki koke kou kino iā lākou, kahi e hāpai wikiwiki ai i kou kiʻekiʻe o ke kō. Inā loaʻa ʻoe i ka maʻi diabetes, he mea weliweli ia.

ʻO ka mea pōmaikaʻi, ʻaʻole like nā cereala āpau. E heluhelu e aʻo e pili ana i nā koho cereal aloha diabetes e hiki ai iā ʻoe ke hele i waho o ka puka me ka wikiwiki, me ka ʻole o ke kau ʻana iā ʻoe i loko o ka holo ʻana o ka roller sugaraster kō

Ua helu mākou i kā mākou mau manaʻo mai ka helu kiʻekiʻe loa ma ka papa kuhikuhi glycemic i ka helu haʻahaʻa.

He aha ka papa kuhikuhi glycemic?

ʻO ka papa kuhikuhi glycemic, a i ʻole GI, e ana i ka wikiwiki o ka piʻi ʻana o ka paʻakai i kou kiʻekiʻe kō kō. Inā loaʻa ka maʻi diabetes, ʻoi aku ka maikaʻi e koho i nā meaʻai me nā helu GI haʻahaʻa. Lōʻihi lākou i ka hoʻowili, hiki ke pale i nā spike i kāu kō kō.

Wahi a ka Harvard School of Public Health:

• Loaʻa ka helu o 55 a ʻoi iki paha i nā meaʻai low-GI
• Loaʻa ka helu o 56-69 i nā meaʻai waena-GI
• Loaʻa ka helu o 70-100 i nā meaʻai kiʻekiʻe-GI

Hiki i ka hoʻohuihui ʻana i nā meaʻai ke hoʻohuli i ka pehea e ʻeli a hoʻolaha ai lākou i kou koko, a i ka hopena o kā lākou helu GI. ʻO kahi laʻana, ʻo ka ʻai ʻana i ka palaoa GI kiʻekiʻe me ka yogurt Greek, nā nati, a i ʻole nā ​​meaʻai GI haʻahaʻa haʻahaʻa hiki ke hoʻolohi i kāu digestion a kaohi i nā koʻi i kāu kō kō.

He aha ka ukana glycemic?

ʻO ka amo Glycemic kekahi ana o ka hopena o ka meaʻai i kāu kō kō. Lawe ʻia i ka nui o ka ʻāpana a me ka digestible o nā wīwī ʻokoʻa. He ala maikaʻi paha ia e ʻike ai i nā koho koho maikaʻi a maikaʻi ʻole paha. ʻO kahi laʻana, loaʻa i nā kāloti kahi helu GI kiʻekiʻe akā kahi ukana glycemic haʻahaʻa. Hāʻawi ka mea kanu i kahi koho olakino no ka poʻe me ka maʻi kō.

Wahi a ka Harvard School of Public Health:

• kahi haʻahaʻa glycemic ma lalo o 10 ka haʻahaʻa
• kahi kaumaha glycemic o 11-19 he waena
• he kiʻekiʻe glycemic load o 20 a ʻoi paha

Inā loaʻa ka maʻi diabetes, ʻoi aku ka maikaʻi e hoʻomaka i kou lā me kahi ʻaina kakahiaka GI haʻahaʻa.

Nā ʻflina kope

Ma ka awelika, loaʻa i ka cornflake kahi helu GI o 93 a me ka ukana glycemic o 23.

ʻO Kellogg's Corn Flakes ka inoa kaulana loa.Hiki iā ʻoe ke kūʻai aku i kahi maʻalahi, ʻoka, a i ʻole nā ​​meli a me nā ʻano nut. ʻO ka mea hana mua ka palaoa wili ʻia, ʻoi aku ka kiʻekiʻe o ka helu GI ma mua o nā hua palaoa ʻē aʻe. Ke wili ʻia ke kulina, wehe ʻia kāna ʻāpana paʻa. Haʻalele kēia i kahi huahana starchy i loaʻa ka waiwai liʻiliʻi a me ka nui o nā waiwaʻa hikiwawe koke.

Hua-hua hua waina

Loaʻa i nā hua-hua waina kahi helu GI o 75 a me kahi ukana glycemic o 16, kahi hoʻomaikaʻi ma luna o nā cereal ma ka palaoa.

Aia nā cereal i nā kernels āpau i hana ʻia mai ka palaoa palaoa a me ka palaoa malt. ʻO kahi kumu maikaʻi o nā huaora B6 a me B12, a me ka waikawa folic.

Hāʻawi nā hua-hua waina ma kahi o 7 mau hunaila o ka fiber ma kahi o ka hapalua kīʻaha e lawelawe ana. He mea nui ka fiber no ka poʻe me ka maʻi kō. Hiki ke kōkua i ka lohi i kāu digestion, e hoʻokūpaʻa i kou kō kō. Hiki ke kōkua i ka hoʻohaʻahaʻa i kāu mau pae kolesterol.

ʻO ka palaoa palaoa

Ma ka awelika, loaʻa ka pālākiō GI o 66 a me ka ukana glycemic o ka palaoa mau o ka palaoa 17. Loaʻa ka helu GI kiʻekiʻe aʻe o ka mana koke.

Hana ʻia kēia cereal wela mai ka lepo maikaʻi, ka palaoa palaoa holoʻokoʻa. Loaʻa iā ia kahi palahalaha a me ka ʻono maʻalea. Pākuʻi ʻia nā lama kaulana me B&G Foods a me Malt-O-Meal.

Hāʻawi ka kirimina palaoa i 11 milligrams o ka hao ma ka lawelawe ʻana, kahi mahele lāʻau nui. Hoʻohana kāu mau hunaola ʻulaʻula i kēia mineral e lawe i ka oxygen ma loko o kou kino.

ʻO Muesli

Ma ka awelika, loaʻa i ka muesli kahi helu GI o 66 a me kahi kaumaha glycemic o 16.

Hoʻopili ʻia ia me nā ʻō ʻōwili maka a me nā mea hana ʻē aʻe, e like me nā hua maloʻo, nā ʻanoʻano, a me nā hua hua. ʻO nā inoa kaulana pū kekahi me kā Bob's Red Mill a me Familia Swiss Muesli Cereal.

Me ke kumu o ka oats, he kumu nui ʻo muesli o ka fiber.

Nā huaʻai hua laiki

ʻO nā huaʻai i hana ʻia i ka raiki, e like me Kellogg's Special K, mālama i nā pae kō kō ma lalo iki o Muesli. Loaʻa i kahi kūikawā K kahi helu GI o 69 a me kahi kaumaha glycemic 14.

Nui a hewahewa nā ʻano like ʻole o K K Special, me nā Berry ʻulaʻula, hua & Yogurt, Multigrain, a me nā ʻoka a me ka meli. Loaʻa iā lākou āpau nā koina calories a me nā waiwai.

Oatmeal

ʻO Oatmeal kekahi o nā koho cereal ʻoi loa olakino, ke hele mai nei ma kahi helu GI o 55 a me kahi kaumaha glycemic o 13.

Hana ʻia ka Oatmeal mai nā ʻō hua maka. Hiki iā ʻoe ke koho no nā loea, nā meaola, a i ʻole nā ​​pā paʻa paʻa kaulana ʻia, e like me Quaker. Akā e akahele: ʻelua mau manawa o ka oats i ka ukana glycemic e like me nā ʻoka mau. Mālama i ka pale ʻana i nā ʻano momona mua, no ka mea, pālua kā lākou kō a me nā calorie.

ʻO Oatmeal kahi kumu waiwai o ka fiber.

Nā huaʻai bran-based brere

He poʻe lanakila nā palaoa bran bran bran, ke hiki mai i ka loaʻa ʻana o ka helu GI haʻahaʻa a me ka ukana glycemic. Ma ka awelika, loaʻa iā lākou kahi helu GI o 55 a me kahi kaumaha glycemic o 12.

Ke lawelawe ʻia ma ke ʻano he cereal, hana ʻia ka bran palaoa i loko o nā flakes a i ʻole nā ​​pellets. ʻOi aku ka kaumaha ma mua o nā cereala i hoʻokumu ʻia i ka raiki, ma muli o kā lākou nui nui o ka fiber.

He momona hoʻi ka palaoa palaoa i ka thiamin, ka hao, ka zinc, a me ka magnesium. ʻO kekahi o nā māka paʻa kekahi kumu maikaʻi o ka folic acid a me ka wikamina B12. ʻO Kellogg's All-Bran a me ka Post's 100% Bran he koho maikaʻi.

Nā Pākuʻi a me nā koho ʻē aʻe

Inā ʻaʻole ʻoe makemake e ʻai i ka cereal, nui nā koho kakahiaka ʻē aʻe. E noʻonoʻo e kiʻi i nā hua moa momona a me ka berena i hana ʻia mai ka palaoa a me ka rai. Loaʻa i kahi hua manu ma lalo o 1 gram o nā haʻalaki, no laila ʻaʻohe hopena iki i kāu kō kō. Hoʻohui ia e hoʻolohi i ka digestion o nā mea ʻaihue āpau i ʻai pū ʻia me ia.

E akahele ke hiki mai i nā mea inu. ʻOi aku ka nui o nā wai huaʻai i nā helu helu glycemic kiʻekiʻe ma mua o nā hua. Koho i kahi ʻalani a ʻōpala holoʻokoʻa paha ma kahi o ka wai momona.