Kuhi Glycemic: He aha ia a pehea e hoʻohana ai ia

Anter

• He aha ka papa kuhikuhi glycemic?
• Papaʻai glycemic haʻahaʻa
• Nā Pōmaikaʻi
• Pehea e ukali ai
• ʻO ka papa inoa Glycemic o nā meaʻai
• Nā huaʻai
• Nā mea kanu
• Nā mānoanoa
• Legume
• Nā huahana waiū a me nā koho waiū ʻē aʻe
• ʻO nā mea hoʻonanea
• Nā hopena o ke kuke ʻana a me ka pala ʻana
• Ke laina lalo

ʻO ka papa kuhikuhi glycemic kahi mea hana e hoʻohana pinepine ʻia e hāpai i ka maikaʻi o ka mālama kō kō ʻana.

Hoʻohuli i kekahi mau kumu i ka papa kuhikuhi glycemic o kahi meaʻai, e like me ka haku 'ana o ka nutrient, ka hana kuke, ka pala, a me ka nui o ka hana' ana i hana ai.

ʻAʻole hiki i ka papa kuhikuhi glycemic ke kōkua wale i ka hoʻonui ʻana i kou ʻike i ka mea āu e kau nei i kāu papa akā hoʻomaikaʻi pū hoʻi i ka pohō o ke kaupaona, hoʻemi i kou kiʻekiʻe kō kō, a hoʻēmi i kāu kolesterol.

Ke nānā pono nei kēia ʻatikala i ka papa kuhikuhi glycemic, e like me ka mea, pehea e hoʻopili ai i kou olakino, a pehea e hoʻohana ai.

He aha ka papa kuhikuhi glycemic?

ʻO ka papa kuhikuhi glycemic (GI) kahi waiwai i hoʻohana ʻia e ana i ka nui o nā meaʻai kikoʻī e hoʻonui ai i nā kō kō kō.

Hoʻokaʻawale ʻia nā meaʻai ma ke ʻano he haʻahaʻa, waena, a kiʻekiʻe paha nā glycemic meaʻai a koho ʻia ma ka pālākiō o 0-100.

ʻO ka haʻahaʻa o ka GI o kahi meaʻai kikoʻī, ʻo ka liʻiliʻi e hoʻopili i kāu pae kō kō ().

Eia nā helu ʻekolu GI:

• Haʻahaʻa: 55 a ʻoi aku paha
• Waena: 56–69
• Kiʻekiʻe: 70 a ʻoi paha

ʻO nā meaʻai i kiʻekiʻe i nā kalakeke i hoʻomaʻemaʻe ʻia a me ke kō e ʻai koke ʻia a loaʻa he GI kiʻekiʻe, ʻoiai nā meaʻai i kiʻekiʻe i ka protein, momona, a fiber paha he GI haʻahaʻa. ʻAʻole hāʻawi ʻia nā mea ʻai i loaʻa ʻole nā ​​kālī i kahi GI a komo pū me ka ʻiʻo, nā iʻa, nā moa, nā hua hua, nā mea kanu, nā mea ʻala, a me nā aila.

ʻO nā kumu ʻē aʻe e hoʻopili i ka GI o kahi meaʻai e pili ana i ka oʻo, ke kuke ʻana, ke ʻano o ke kō i loaʻa, a me ka nui o ka hana ʻana i hana ʻia ().

E hoʻomanaʻo he ʻokoʻa ka papa kuhikuhi glycemic mai ka glycemic load (GL).

ʻAʻole like me ka GI, ʻaʻole ia e noʻonoʻo i ka nui o nā meaʻai i ʻai ʻia, nā mea GL i ka helu o nā kaloka i ka lawelawe ʻana i kahi meaʻai e hoʻoholo ai pehea e loli ai i nā pae kō kō ().

No kēia kumu, he mea nui e lawe i ka papa kuhikuhi glycemic a me ka ukana glycemic i ke koho ʻana i nā meaʻai e kōkua i ke kākoʻo ʻana i nā pae kō kō ().

Hoʻohana ʻia ka papa kuhikuhi glycemic e ana i ka nui o kahi meaʻai kikoʻī e hoʻonui ai i kāu mau kō kō kō. ʻO ke kiʻekiʻe o ka GI, ʻo ka nui o ka hopena ma nā pae kō kō.

Papaʻai glycemic haʻahaʻa

ʻO ka papaʻai glycemic haʻahaʻa e hoʻopili ana i ka hoʻololi ʻana i nā meaʻai me kahi GI kiʻekiʻe no ka poʻe me GI haʻahaʻa.

Nā Pōmaikaʻi

Ma hope o kaʻai glycemic haʻahaʻa e hāʻawi paha i nā pono olakino, e like me:

• Hoʻonui i ke kānāwai kō kō. Ua ʻike nā noiʻi he nui ma hope o ka papaʻai GI haʻahaʻa e hōʻemi i ke kiʻekiʻe o ke kō a me ka hoʻomaikaʻi ʻana i ka mālama kō ʻana i ke kō i nā poʻe me ka maʻi diabetes 2 (,).
• Hoʻonui i ka pohō kaumaha. Hōʻike kekahi mau noiʻi e pili ana i ka papaʻai GI haʻahaʻa e hoʻonui ai i ka pohō kaumaha o ka wā pōkole. Pono nā noiʻi hou e hoʻoholo pehea e pili ai i ka hoʻokele kaumaha lōʻihi (,,).
• Hoʻoemi i nā pae kolesterol. Ma hope o ka papaʻai GI haʻahaʻa hiki ke kōkua i nā pae haʻahaʻa o nā huina a me nā LDL (ʻino) kolesterol, a ʻo nā mea ʻelua he mau pilikia no ka maʻi puʻuwai (,).

Pehea e ukali ai

ʻO ka papaʻai olakino, haʻahaʻa glycemic pono e hoʻopili i nā meaʻai GI haʻahaʻa, e like me:

• Hua: nā ʻāpala, nā hua, nā ʻalani, nā lemona, nā lime, ka huaʻōlani
• Nā mea kanu non-starchy: broccoli, cauliflower, kāloti, spinach, ʻōmato
• Nā hua a pau: quinoa, couscous, barley, buckwheat, farro, oats
• Legume: nā līlī, nā pīni ʻeleʻele, nā pīpī, nā piʻa puʻupaʻa

ʻO nā meaʻai me ka ʻole o ka waiwai GI a me kahi GI haʻahaʻa loa hiki ke ʻoliʻoli ʻia ma ke ʻano he papaʻai papaʻai glycemic haʻahaʻa haʻahaʻa. Pākuʻi ʻia lākou:

• ʻIʻo: pipi, bison, keiki hipa, puaʻa
• Meaʻai kai: tuna, salmon, shrimp, mackerel, anchovies, sardines
• Manuʻai: ka moa, ka pelehu, ka ʻāpala, ke soose
• ʻAila: ʻaila ʻoliva, ʻaila niu, aila avokado, aila mea kanu
• Hua kukui: ʻalemona, nati macadamia, walnuts, pistachios
• Nā hua: nā hua chia, nā ʻanoʻano sesame, nā ʻano hemp, nā ʻano flax
• Nā mea kanu a me nā mea ʻala: turmeric, pepa ʻeleʻele, kumino, dill, basil, rosemary, kinamona

ʻOiai ʻaʻohe palena palena ʻole o nā meaʻai i ka papaʻai, pono e kaupalena ʻia nā meaʻai me GI kiʻekiʻe.

Nā meaʻai me kahi kiʻekiʻe GI:

• Palaoa: berena keʻokeʻo, ʻeke, naan, berena pita
• Raiki: laiki keʻokeʻo, laiki jasmine, laiki arborio
• Palaʻai: ʻoka, huaʻai kakahiaka
• Pasta a me nā noodles: lasagna, spaghetti, ravioli, macaroni, fettuccine
• Nā mea kanu Starchy: kāwili ʻia i kaʻuala, ʻuala, fries fries
• Nā mea i hoʻomoʻa ʻia: keke, nā puliki, nā kuki, nā croissant, nā muffins
• Mea ʻai māmā: kokoleka, nā pahūpahū, nā popcorn hawewe, nā ʻāpana, nā pretzels
• Nā mea inu kō-ono: soda, wai huaʻai, inu inu haʻuki

Kūpono, e hoʻāʻo e hoʻololi i kēia mau meaʻai me nā meaʻai i loaʻa ka GI haʻahaʻa ke hiki.

Ma hope o ka papaʻai glycemic haʻahaʻa e pili ana i ka hoʻololi ʻana i nā meaʻai i loaʻa kahi GI kiʻekiʻe me nā ala GI haʻahaʻa. Hiki i kahi papaʻai glycemic haʻahaʻa ke kōkua i ka mālama ʻana i nā pae kō kō, hoʻoliʻiliʻi i kāu kolesterol, a hoʻonui i ka pohō kaumaha wā pōkole.

ʻO ka papa inoa Glycemic o nā meaʻai

Ke hoʻoholo nei i ka GI o nā meaʻai āu e ʻai pinepine ai hiki ke pono inā ʻoe e hāhai i kahi papaʻai glycemic haʻahaʻa.

Eia nā waiwai GI no kekahi mau mea hoʻohui (, 11):

Nā huaʻai

• Mele: 36
• ʻO Strawberries: 41
• Nā lā: 42
• Alani: 43
• Maiʻa: 51
• Mango: 51
• Blueberry: 53
• Pineapa: 59
• Mākala: 76

Nā mea kanu

• Kāloti (paila): 39
• Plantains (paila): 66
• ʻUala (hoʻolapalapa): 63
• Paukū (paila): 74
• ʻO kaʻuala (paila): 78

Nā mānoanoa

• Barley: 28
• Quinoa: 53
• Nā ʻoka i ʻōwili ʻia: 55
• Couscous: 65
• Popcorn: 65
• Laiki brown: 68
• Laiki keʻokeʻo: 73
• Berena palaoa holoʻokoʻa: 74
• Berena keʻokeʻo: 75

Legume

• Soybeans: 16
• Nā pīni hakuʻala: 24
• ʻO Chickpeas: 28
• Lentil: 32

Nā huahana waiū a me nā koho waiū ʻē aʻe

• Soymilk: 34
• Skim waiu: 37
• Ka waiū holoʻokoʻa: 39
• Aikalima: 51
• Ka waiū raiki: 86

ʻO nā mea hoʻonanea

• ʻO Fructose: 15
• ʻO ka niu niu: 54
• Mākala maple: 54
• Mele: 61
• Pākaukau kōpaʻa: 65

Ke ʻike nei i kahi e hāʻule ai kāu mau meaʻai punahele ma ka papa kuhikuhi glycemic hiki ke maʻalahi ka ukali ʻana i ka papaʻai glycemic haʻahaʻa.

Nā hopena o ke kuke ʻana a me ka pala ʻana

No kekahi mau meaʻai, hiki i ke kuke hana ke hoʻohana i ka papa kuhikuhi glycemic.

ʻO kahi laʻana, mālama nā meaʻai palai i kahi nui o ka momona, i hiki ke hoʻolohi i ka lawe ʻana o ke kō i ke kahe o ke koko a hoʻēmi i ka GI (,).

I kēia manawa, hiki i ka hoʻomoʻa ʻana a me ka hoʻomoʻa ʻana ke wāwahi i ka starch kūpale - kahi ʻano o ka starch e kūpaʻa i ka digestion a ʻike pinepine ʻia i nā meaʻai e like me nā legume, ʻuala, a me nā ʻoka - pēlā e hoʻonui ai i ka GI (,).

Hoʻohālikelike, manaʻo ʻia ka paila e kōkua i ka hoʻomau ʻana i ka starch kūpaʻa a alakaʻi i kahi GI haʻahaʻa, hoʻohālikelike ʻia me nā ʻano kuke ʻē aʻe ().

ʻO ka lōʻihi o kou kuke ʻana i nā meaʻai e like me pasta a laiki paha, ʻoi aku ka nui o ka digestible o kā lākou starch content, a no laila ke kiʻekiʻe o kā lākou GI. E like me, ʻoi aku ka maikaʻi o ke kuke ʻana i kēia mau meaʻai a hiki i ka hiki ʻana i kahi ʻano al dente, ʻo ia hoʻi ke kūpaʻa mau nei lākou i ka nahu ʻana iā lākou (,).

Ma waho aʻe o ke ʻano kuke i hoʻohana ʻia, hiki paha i ke kekelē o ke oʻo ke hoʻopili i ka GI o kekahi mau huaʻai, me ka maiʻa. ʻO kēia no ka mea ke emi nei ka nui o ka starch kūpale i ka wā o ke oʻo ʻana, e alakaʻi ana i kahi kiʻekiʻe GI ().

ʻO kahi laʻana, ʻo ka maiʻa i oʻo piha i ka GI o 51, akā ʻo ka maiʻa ma lalo o ka pala i loaʻa kahi GI o 30 (11) wale nō.

ʻO ke kekelē o ke oʻo, a me ke ala i kuke ʻia ai kekahi mau meaʻai a hoʻomākaukau ʻia, hiki ke hoʻopili i ka GI o ka huahana hope loa.

Ke laina lalo

ʻO ka papa kuhikuhi glycemic, a i ʻole GI, kahi ana i hoʻohana ʻia e hoʻoholo ai i ka nui o ka meaʻai i hiki ke hoʻopili i kāu pae kō kō.

Hoʻopili kekahi mau mea i ka papa kuhikuhi glycemic o kahi meaʻai, me ke ʻano o ka nutrient, ka oʻo, ke kuke ʻana, a me ka nui o ka hana ʻana i hana ʻia.

Ma hope o ka papaʻai glycemic haʻahaʻa hiki ke hāʻawi i nā pono olakino, no ka mea hiki ke kōkua i ke kaulike i kāu pae kō kō, hoʻohaʻahaʻa i kāu kolesterol, a hoʻonui i ka pohō kaumaha wā pōkole.