He aha ka papa kuhikuhi Glycemic o kaʻuala?

Anter

• He aha ka papa kuhikuhi glycemic?
• ʻO ka papa inoa Glycemic o kaʻuala
• Hoʻomoʻa ʻia
• Hoʻomaʻa ʻia
• Hoʻomoʻa
• ʻAi ʻia
• Ke laina lalo

ʻO ka uala kahi meaʻai e makemake nui ʻia no ko lākou ʻono, maʻalahi, a me nā pono kūpono i ke olakino.

ʻO ka mea nui, he hopena nui ka hana kuke ʻana i ke ala e ʻeli ai kou kino a lawe iā lākou.

ʻOiai kekahi o nā ʻenehana i loaʻa iki ka hopena ma nā pae kō kō, hiki i nā poʻe ʻē aʻe ke alakaʻi i nā spike dramat a me nā hāʻule ʻana i ke kō kō.

Hōʻike kēia ʻatikala i ka ʻokoʻa o ka papa kuhikuhi glycemic o kaʻuala ma muli o ka moʻa o lākou.

He aha ka papa kuhikuhi glycemic?

ʻO ka papa kuhikuhi glycemic (GI) kahi ana o ka nui o kekahi mau meaʻai e hoʻonui i nā kō kō kō.

Heluhelu ʻia nā meaʻai ma ka pālākiō 0-100 a hoʻonohonoho iā lākou ma ke ʻano haʻahaʻa, waena, a kiʻekiʻe paha ().

Eia nā pae helu no nā waiwai GI ʻekolu:

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

ʻO nā meaʻai i kiʻekiʻe i nā carbs maʻalahi a i hoʻohui ʻia i ke kō e wāwahi koke ʻia i ke kahe o ke koko a loaʻa i kahi GI kiʻekiʻe.

I kēia manawa, ʻoi aku ka liʻiliʻi o ka hopena o nā meaʻai i loko o ka protein, momona, a fiber paha i nā pae kō kō a me ka GI haʻahaʻa.

Hiki paha i kekahi mau kumu ʻē aʻe ke hoʻohuli i ka waiwai GI, e like me ka nui o ka meaʻai, nā ʻenehana hana, a me nā ʻano kuke ().

Ke ana ʻia ka helu glycemic (GI) i nā hopena i loaʻa i kekahi mau meaʻai i nā pae kō kō. Hiki i nā meaʻai ke loaʻa kahi waiwai GI haʻahaʻa, waena, a kiʻekiʻe paha e pili ana i nā kumu like ʻole.

ʻO ka papa inoa Glycemic o kaʻuala

ʻO ke ala e kuke ai i nā meaʻai hiki ke loaʻa ka hopena nui ma ka papa inoa glycemic o ka huahana hope loa. ʻOiaʻiʻo nō kēia no kaʻuala.

Hoʻomoʻa ʻia

Manaʻo ʻia ka paila e hoʻololi i ka hanana kemika o ka ʻuala, e pale ana i nā kui i nā pae kō kō ma o ka ʻae ʻana i ka starch e maʻalahi maʻalahi e nā enzymes i kou kino (,,).

Ke hoʻomoʻa ʻia, manaʻo pū ʻia lākou e mālama i ka starch kūpaʻa hou, kahi ʻano o ka fiber e kūʻē i ka digestion a he hopena haʻahaʻa kona i nā pae kō kō (().

He haʻahaʻa a liʻiliʻi paha ka waiwai o kaʻuala i hoʻolapalapa ʻia, me kahi manawa e hoʻolapalapa ai ʻoi aku ka hoʻohaʻahaʻa ʻana i ka GI.

ʻO kahi laʻana, ke paila ʻia no 30 mau minuke, loaʻa ka uala G i kahi haʻahaʻa G ma kahi o 46, akā i ka paila ʻana no 8 mau minuke wale nō, loaʻa iā lākou kahi GI waena o 61 (7, 8).

Hoʻomaʻa ʻia

ʻO ka hoʻomoʻa ʻana a me nā hana hoʻomoʻa ʻana e luku ai i ka starch kūpale, e hāʻawi ana i nā ʻuala i hoʻomoʻa ʻia a hoʻomoʻa ʻia i kahi papa kuhikuhi glycemic kiʻekiʻe ().

ʻO kaʻuala ʻili i ʻeli ʻia a hoʻomoʻa ʻia i loaʻa kahi GI o 82, i hoʻokaʻawale ʻia me he kiʻekiʻe (9).

ʻO nā meaʻai ʻē aʻe me kahi waiwai GI like pū me nā palaoa laiki a me ka porridge oat koke (10, 11, 12).

Hoʻomoʻa

ʻO ka ʻuala i hoʻomoʻa ʻia i ʻoi aku ka nui o ka papa kuhikuhi glycemic kiʻekiʻe ma mua o nā ʻano ʻē aʻe.

ʻO ka ʻoiaʻiʻo, nā ʻuala i ihi ʻia a hoʻomoʻa ʻia no 45 mau minuke i loaʻa kahi GI o 94, e hoʻolilo iā lākou i meaʻai kiʻekiʻe-GI (13).

Hoʻokomo kēia iā lākou i ka pā like me nā meaʻai G-kiʻekiʻe ʻē aʻe, e laʻa me ka laiki keʻokeʻo, ʻeke, a me nā ʻuala i ninini koke ʻia (14, 15, 16).

ʻAi ʻia

Hoʻohālikelike ʻia me nā mana i hoʻomoʻa ʻia a hoʻomoʻa ʻia, ʻo ka uala palai i loaʻa i kahi papa inoa glycemic haʻahaʻa haʻahaʻa ma muli o ke alo o ka momona. ʻO kēia no ka mea hiki i ka momona ke hoʻolohi i ka waiho ʻana o ka ʻōpū a hoʻolohi i ka lawe ʻana o ke kō i ke kahe o ke koko ().

Eia nō naʻe, ke palai lākou he GI kiʻekiʻe loa kā lākou.

ʻOiai hiki ke hoʻololi i ka waiwai GI, nā ʻuala i ʻeli ʻia a wili ʻia i ka aila mea kanu i loaʻa kahi GI ma kahi o 76 (17).

Hoʻokomo kēia iā lākou i ka pā me ka palaoa, nā donat, nā pīpī jelly, a me nā waffles (18, 19, 20).

Hoʻololi ka GI o kaʻuala i ka hana kuke. ʻOiai e hoʻolapalapa ana i kahi waiwai GI haʻahaʻa, haʻahaʻa, hoʻomoʻa, a me nā palai e hāʻawi i nā kumukūʻai GI kiʻekiʻe.

Ke laina lalo

Hiki i nāʻuala ke loaʻa i kahi papa kuhikuhi glycemic haʻahaʻa, waena, a kiʻekiʻe paha e pili ana i kā lākou moʻa a hoʻomākaukau.

Hoʻololi nā ʻuala i hoʻolapalapa ʻia i ke kiʻekiʻe o ke kō i ke kō ma mua o nā ʻano ʻē aʻe, e like me ka palai, kālua ʻia, a i hoʻomoʻa ʻia hoʻi. ʻO nā manawa hoʻolapalapa lōʻihi e hoʻēmi i ka GI i mua.

No ke kākoʻo ʻana i ke kā kō kōʻoi aku ʻoi aku ka maikaʻi, ʻoi aku ka maikaʻi o ke koho ʻana i nā ʻano kuke olakino a ʻoluʻolu i ka ʻuala i ka hoʻohaʻahaʻa.