Hōʻike Glycemic - E ʻike he aha ia a pehea e hoʻemi ai i ka makemake

Anter

• ʻO ka papa kuhikuhi Glycemic a me ka ukana glycemic
• Pehea e ʻike ai i ka papa kuhikuhi glycemic o nā meaʻai
• ʻO ka papa kuhikuhi Glycemic e hoʻomaikaʻi ai i ke aʻo ʻana

ʻO ka papa kuhikuhi glycemic kahi hōʻailona o ka wikiwiki o ka momona i ka meaʻai i hiki i ke kahe o ke koko a hoʻololi i ke kō glucose, ʻo ia ka pae kō kō. No laila, nā meaʻai me ka papa inoa glycemic haʻahaʻa, e like me nā pī, nā pears a me ka oat bran, e mālama i ke kō i ke kō no ka lōʻihi, hoʻolohi i ka hoʻomaka o ka wī ma hope o ka pāʻina.

Mai nā helu helu glycemic index, hoʻokaʻawale ʻia nā meaʻai i 3 mau ʻāpana:

• Low GI: ke emi mai ka helu kuhikuhi glycemic ma mua a i ʻole 55 paha;
• IG waena: ke aia ka papa kuhikuhi glycemic ma waena o 56 a 69;
• Kiʻi kiʻekiʻe: ke ʻoi aku ka helu kuhikuhi glycemic ma mua a i ʻole 70.

No ka hoʻokaʻawale ʻana i nā meaʻai nui, e ʻike i ka papa piha o ka papa kuhikuhi glycemic o nā haʻuki.

He mea nui e hoʻomanaʻo i ka papa kuhikuhi glycemic wale nō e hoʻopili ʻia i nā meaʻai i haku ʻia ma ka nui o nā carbohydrates, e like me nā cereal, pasta, nā meaʻono, nā laiki, nā ʻuala, nā huaʻai, nā hua waiū a me nā mea kanu, a ʻaʻohe no nā meaʻai e pili ana i nā protein a me nā momona, e like me ka ʻiʻo, nā hua, aila ʻoliva a me ka bata, no ka mea, ʻaʻole lākou e hoʻololi i ka glucose koko.

ʻO ka papa kuhikuhi Glycemic a me ka ukana glycemic

ʻOiai ke kūlike i ka helu glycemic i ka wikiwiki me ka piʻi ʻana o ka momona i ka meaʻai i ke kō, ke hoʻopili ʻia nei ka ukana glycemic i ka nui o nā huaʻāpā i loko o ka meaʻai: ʻo ka nui o nā huaʻā, ʻoi aku ka nui o ka loli o ke kō glucose.

Hana ʻia ka hoʻonohonoho ʻana o ka amo glycemic penei:

• ʻO ka ukana glycemic haʻahaʻa: nā waiwai a hiki i ka 10;
• ʻO ka ukana glycemic maʻamau: nā waiwai mai 11 a 19;
• ʻO ka ukana glycemic kiʻekiʻe: nā waiwai mai 20.

He mea nui ka ukana glycemic no ka mea ʻaʻole hiki i kahi meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe ke hoʻololi i ka glucose koko i kahi ala maikaʻi ʻole. ʻO kahi laʻana, he helu glycemic kiʻekiʻe ka melemona a me kahi ukana glycemic o 4 wale nō, ʻo ia hoʻi ʻaʻole lawa kahi kālikaiki i kahi ʻāpana watermelon e hoʻonui i ke kō kō.

Pehea e ʻike ai i ka papa kuhikuhi glycemic o nā meaʻai

E ʻike hou aʻe e pili ana i ke kumukūʻai o ka papa inoa glycemic o nā meaʻai, pono ʻoe e nānā i ka papa ʻaina, akā he pono kēia mau ʻōlelo aʻoaʻo aʻe e nānā inā paha he kiʻekiʻe a haʻahaʻa paha ka papa kuhikuhi glycemic.

1. ʻO ke kuke a i hoʻomākaukau ʻia paha kahi meaʻai, ʻo ke kiʻekiʻe o kāna papa kuhikuhi glycemic: ʻoi aku ka kiʻekiʻe o ka wai huaʻai ma mua o nā huaʻai holoʻokoʻa. ʻoi aku ka papa kuhikuhi glycemic i ʻoi aku ma mua o kaʻuala ma mua o kaʻuala i kuke ʻia;
2. ʻO ka hua ʻoi a hua paha, ʻoi aku ke kiʻekiʻe o kāna papa kuhikuhi glycemic;
3. ʻO nā hua hua Peeled a me nā mea kanu i loaʻa kahi papa kuhikuhi glycemic haʻahaʻa ma mua o nā mea i ihi ʻia;
4. ʻO ka lōʻihi o ka kuke ʻana o kahi meaʻai, ʻo ke kiʻekiʻe ka papa kuhikuhi glycemic: kahi palaoaal dente Loaʻa iā ia kahi helu glycemic haʻahaʻa ma mua o ka pasta i kuke maikaʻi ʻia.

No laila, ʻo kahi kihi maikaʻi e hōʻalo ai i nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe e hoʻopau ai i ka meaʻai i ke ala kūlohelohe i hiki, e ʻai ana i nā hua a me nā hua lau i nā manawa hiki a pale aku i nā huahana hana. E ʻike i nā laʻana o nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa.

ʻO ka papa kuhikuhi Glycemic e hoʻomaikaʻi ai i ke aʻo ʻana

Ma mua o ka hoʻomaʻamaʻa ʻana, pono ʻoe e ʻai i nā meaʻai me ka papa haʻahaʻa glycemic haʻahaʻa a kaulike, e like me ka maiʻa a me nā ʻuala, no ka mea e hoʻāla mālie lākou i kou glucose koko, e hāʻawi ana i ka ikaika i ka manawa e hoʻomaka ai ka hoʻomaʻamaʻa.

Inā ikaika ka hoʻoikaika kino a ʻoi aku ka lōʻihi ma mua o 1 mau hola, pono ʻoe e ʻai i nā goma helu kiʻekiʻe kiʻekiʻe e hoʻopihapiha hou i kou ikaika aʻo, a hiki iā ʻoe ke hoʻohana i ka gel carbohydrate, nā mea inu isotonic a i ʻole nā ​​hua me kahi kiʻekiʻe o ke kō, e like me nā prun.

Ma hope o ka hoʻolālā kino, pono i ka mea haʻuki ke hoʻonohonoho mua i ka hoʻohana ʻana o nā meaʻai me ka papa waena a hiki i ke kiʻekiʻe glycemic index, e hoʻopiha hou i nā waihona momona a me ka hōʻeleu i ka hoʻihoʻi ʻana i nā mākala. E ʻike hou aʻe e pili ana i ka hoʻohana ʻana i ka papa kuhikuhi glycemic e hoʻomaikaʻi ai i kāu hana a ʻike i nā laʻana o nā meaʻai i kēia wikiō: