10 Nā hua hua haʻahaʻa-glycemic no ka maʻi kō

Anter

• He aha ka papa kuhikuhi glycemic?
• 1. Cherry
• 2. Pākaʻakai
• 3. ʻApelika maloʻo
• 4. Na momi
• 5. Mele
• 6. ʻalani
• 7. Plum
• 8. ʻO Strawberries
• 9. Nā Peach
• 10. Huawaina

ʻO nā hua palekana no ka maʻi kō

Hele mai mākou nā kānaka e ko mākou niho ʻono kūlohelohe - Pono i nā kino i nā ʻōpelu no ka mea hāʻawi lākou i ka ikehu i nā hunaola. Akā no ka hiki i ke kino ke hoʻohana ia no ka ikehu, pono mākou i ka insulin.

Ke hana ʻole ko mākou kino i kekahi insulina a i ʻole hiki ʻole ke hoʻohana iā ia (type 1 diabetes) a i ʻole lawa pono ia (type 2 diabetes), makaʻu mākou i nā pae kō kō kiʻekiʻe. Hiki i nā pae kiʻekiʻe ke alakaʻi i nā pilikia mau e like me ke aʻalolo, ka maka, a me ka hōʻino ʻana o ke kīhāpai.

He aha ka papa kuhikuhi glycemic?

Hōʻike ka papa kuhikuhi glycemic (GI) iā ʻoe pehea ka wikiwiki o nā meaʻai e loaʻa ana i nā haʻalula i kou pae kō kō ke ʻai ʻia e lākou iho. Wahi a ka American Diabetes Association (ADA), helu ʻia nā helu GI ma ke ʻano:

• Haahaa: 55 a i lalo paha
• Lōpū: 56 a 69
• Kiʻekiʻena: 70 a ʻoi

ʻO ka haʻahaʻa o ka helu GI, ʻoi aku ka mālie o ka piʻi ʻana o ke kō kō, i hiki ke kōkua i ke kino e hoʻokele maikaʻi i nā loli ma hope o ka pāʻina ʻana.

ʻO ka hapa nui o nā hua āpau i kahi GI haʻahaʻa a haʻahaʻa. Hoʻopili pū ʻia nā hua he nui me nā huaora A a me C, a me ka puluniu.

ʻO kahi kuhi ʻoi aku ka maikaʻi o ka hopena o ka kō kōʻai-koko ka ukana glycemic (GL), nona nā ʻano haiki ʻoi aku o nā meaʻai haʻahaʻa, waena a kiʻekiʻe. Mālama kēia helu i ka GI, a me nā gramika o ka huehue i kēlā me kēia lawelawe ʻana o ka meaʻai.

ʻOiai ʻo kēlā me kēia kanaka e noho nei me ka maʻi kōpaʻa e pane a ʻae paha i nā koho a me ka nui o ke kāhāhāhā, ʻokoʻa ʻo GL i ka hopena o ke ola maoli ke ʻai kekahi i kahi meaʻai.

E hoʻomaulia i ka GL iā ʻoe iho, e hoʻohana i kēia hoʻohālikelike: pili ʻo GL i ka GI, i hoʻonui ʻia e nā gramika o nā haʻihaʻi, mahele ʻia e 100.

• Haʻahaʻa: 0 a 10
• Lōpū: 11 a 19
• Kiʻekiʻena: 20 a ma luna

1. Cherry

Helu GI: 20

Pākuʻi GL: 6

He kiʻekiʻe i loko o ka pāhare pākaina nā cherry a piha me nā antioxidants, kahi e hoʻonui ai i kāu ʻōnaehana pale. Ma muli o ka manawa pōkole o ka ulu ʻana o nā cherry, hiki i ka paʻakikī ke kiʻi hou iā lākou. Eia nō naʻe, ʻo nā cherry tart kēpau, kahi i loaʻa kahi helu GI o 41 a me GL o 6, kahi pani maikaʻi inā ʻaʻole lākou e piha i ke kō.

2. Pākaʻakai

Helu GI: 25

Pākuʻi GL: 3

Hoʻopili ka grapefruit ikaika ma mua o 100 pākēneka o kāu koi ʻana i kēlā me kēia lā o ka lāʻau vitamin C. Kekahi mea e kiaʻi ai: Hoʻopili ka hua hua i ka hopena o ka hana ʻana o nā lāʻau lapaʻau.

E launa me kāu kauka e pili ana i ka ʻai ʻana i ka huaʻulu a inu paha i ka wai huaʻulu ke lawe ʻoe i nā lāʻau lapaʻau.

3. ʻApelika maloʻo

Helu GI: 32

Pākuʻi GL: 9

Māmā ka paopao ʻo ʻApicotots, no laila ʻaʻole hiki iā ʻoe i kekahi manawa ke ʻike i nā apricots hou maikaʻi loa. E hoʻouna ʻia lākou i ka wā e ʻōmaʻomaʻo mau ana lākou e hōʻalo i ka palapū, akā ʻaʻole lākou i oʻo maikaʻi mai ka lāʻau.

ʻO nā apricots maloʻo kahi koho ʻē aʻe ke ʻai ʻia i nā mea liʻiliʻi. No ka mea ua hoʻomaloʻo lākou, ʻoi aku ka nui o nā haʻalako a lākou e hāʻawi ai ma mua o ka hua holoʻokoʻa. Loaʻa iā lākou ka hapahā o ke koi keleawe o kēlā me kēia lā a kiʻekiʻe i nā wikamina A a me E. E hoʻāʻo iā lākou me nā kīʻaha puaʻa, nā salakeke, a me nā hua e like me ka couscous.

4. Na momi

Helu GI: 38

Pākuʻi GL: 4

Nanea i ka momona, lahilahi onaona o ka pears, inā he hou a mālie paha i hoʻomoʻa ʻia. ʻOi aku ko lākou olakino me ka peel, ke hāʻawi nei ma mua o 20 pākēneka o kāu koi no kēlā me kēia lā i ka lawe fiber. E hoʻāʻo i kēia papa kuhikuhi kauwela no ka pea a me ka salakeke pomegranate!

5. Mele

Helu GI: 39

Pākuʻi GL: 5

Aia kekahi kumu no ka mea ʻo nā ʻoma kekahi o nā hua punahele a ʻAmelika. Ma waho aʻe o ka māʻona o kāu pono no ka crunch, hāʻawi kahi ʻāpala tart-tart me ka peel ma kahi o 20 pākēneka o kāu pono o ka fiber āpau. Bonus - kōkua nā ʻōpela e hānai i kāu koʻohune ʻōpū maikaʻi.

6. ʻalani

Helu GI: 40

Pākuʻi GL: 5

E hoʻonui ka ʻalani i kāu huaora C. Aia ka nui o ka fiber olakino i loko o ka ʻalani. Hoʻololi i nā ʻalani ʻulaʻula i loko o kēia meaʻai no ka waihoʻoluʻu ʻōlinu a me kahi ʻono hou.

7. Plum

Helu GI: 40

Helu huahelu GL: 2 (ʻO GL ka helu he 9 no nā prun)

Māmā hoʻi ka plum, e paʻakikī ana iā lākou e hele i ka mākeke. Hiki iā ʻoe ke leʻaleʻa i nā pono kūpono o nā plum i ko lākou moku maloʻo ma ke ʻano he prun, akā e akahele me ka nui o ka ʻāpana. Ua hoʻoneʻe ʻia ka wai i nā hua maloʻo, a no laila he ʻoi aku ka momona o ka momona. Loaʻa i nā plums hou he helu GL o 2, ʻoiai he mau GL nā 9.

8. ʻO Strawberries

Helu GI: 41

Helu huahelu GL: 3

ʻOiaʻiʻo leʻaleʻa: ʻO kahi kīʻaha o nā strawberry i ʻoi aku ka nui o ka wikamina C ma mua o ka ʻalani Nui nā ʻanoʻano o ka strawberry hiki iā ʻoe ke ulu iā ʻoe iho i nā mahina mahana. Nanea iā lākou i ka maka no ka lawelawe olakino o ka wikamina C, fiber, a me nā antioxidants. Hiki iā ʻoe ke hoʻāʻo iā lākou i ka smoothie-based smoothie.

Aia kekahi mau nūhou maikaʻi hou aʻe: he kaumaha glycemic haʻahaʻa hoʻi nā berry ʻē aʻe! E hauʻoli i kāu blueberry, blackberry, a me nā raspberry, kahi i hoʻonoho haʻahaʻa ʻia me 3s a me 4s.

9. Nā Peach

Helu GI: 42

Pākuʻi GL: 5

Loaʻa i ka peach awelika he 68 wale nō calories a piha me 10 mau wikamina like ʻole, e like me A a me C. He mea hoʻohui maikaʻi loa ia i nā mea leʻaleʻa, inā kāwili ʻia me nā blueberry a me ka mango!

10. Huawaina

Helu GI: 53

Pākuʻi GL: 5

ʻO nā hua waina, e like me nā huaʻai āpau kahi e ʻai ai ka nui o ka ʻili, hāʻawi i ka fiber olakino. ʻO nā hua waina kahi kumu maikaʻi o ka huaʻai B-6, ka mea e kākoʻo i ka hana o ka lolo a me nā ʻano hormonone.

E hoʻomanaʻo ʻo nā helu GI a me GL nā alakaʻi āpau e kōkua iā ʻoe e koho i nā meaʻai. Ke nānā nei i kāu kōpaʻa ponoʻī me ka glukomometa ma hope o nā meaʻai māmā a me nā meaʻai ka mea ʻoi loa e ʻike ʻia nā meaʻai ʻoi loa no kou olakino a me ke kō kō.