Ehia mau manawa e hiki ai iāʻoe ke lohe i ka'ōlelo - i mea e lilo ai ka kaumaha, ponoʻoe e ho'ōki i kaʻaiʻana i nā huapona'aleʻa, me ka'ōleloʻana i nā huaʻalea, he mau pōpō wale nō a me nā leʻaleʻa wale nō. Auē, eia ka hoʻomaopopo. Inā loaʻaʻole kēia mau "'aleʻalea'okiʻino"ʻaʻole hiki iā mākou ke hoʻoponopono i nā mea momona a me nā protein, a e hōʻole loa ana ko mākou hanue i ka hana, aʻo ka mea nui o nā'ōpeluʻo ka lolo. A pehea la e hiki ai ia oe ke hoole ia ia?
He aha kaʻokoʻa ma waena o "maikaʻi" a me "ʻino"?
ʻO nā meaola a pau, heʻanoʻoiaʻiʻo, a me nā protein me nā momona, i ka hopena, ua hoʻololiʻia i ka glucose,ʻo ia - he ike i kaʻano maʻemaʻe, ka mea, ma ke ala, he mea hōʻailona o nā hua'aleʻa mau. Hoʻokaʻawale ka lālā kaulike ma muli o ka wikiwiki e hiki ke kaʻawale i ka waipika i ka glucose. No laila, loaʻa iā mākou nā kaʻapona me nā lohi pōkole, me kahi index glycemic haʻahaʻa kiʻekiʻe (GI).
ʻO nā kaʻapika mau
ʻO nā huapona'aleʻa he mau meaʻino no ka hoʻokaʻawale pinepineʻana me ka glucose, ke piʻi nui ke koko (ma!), A no ka hoʻokuʻu nuiʻana i ka insulin, ka mea hana i ka glucose i loko o ka momona. Ke hoʻopauʻia kēia hana,ʻike hou mākou i ka makemake e hānai i ka paʻakai, aʻai i ka lua o ka candy, a pēlā e hiki ai ke hana i ka hopena. ʻO ka hopena, loaʻa iā mākou ka momona a me ka hoʻopilikiaʻana i ka pancreas.
ʻO nā'ōpona māmā i nā meaʻai ka mea maʻamau, eia ka mea kaulana loa a kaulana:
- ke kō, ka meli (ka mea i hanaʻia mai ka be mai ke kō mai);
- nā pōpō, nā leʻaleʻa, nā kuki, ka ice cream;
- kalekaleka;
- kale, jam;
- ka laiki keʻokeʻo, ka oatmeal;
- nā huaʻono - ka paʻipiʻi, nā hua waina, kekilo, melon.
No ka hoʻokaʻawale i nā mea a pau, hikiʻole ke hiki, akā, e hoʻemi i ka mea hiki loa, eʻai wale i nā lauoho wale nō i nā lā - i ko mākou mana!
Māmā a'aʻaʻahu paha me ka GI haʻahaʻa
No nā huahana me nā momona loloa,ʻo lākou, no ka liʻiliʻi. Mahalo i nāʻano haipule, ke piʻi nui ke kiʻekiʻe o ka paʻakai o ke koko,ʻaʻole pono ka pancreas e hana i ka holoʻana o ka holoʻana,ʻo ia hoʻi,ʻaʻole e lele like ko mākou mauʻuhane. ʻO ka māhele o nā'ōpalu i loko o ka meaʻai i kēlā me kēia lā eʻoi aku i ka 50%, pono e hoʻokōʻia kēia pae kiʻekiʻe ma o nā meaʻawaʻawa palapona ma kaʻai.
E noʻonoʻo i ka mea i loaʻa nā'ōpona'aleʻalea:
- me ka palaoa a me ka palaoa a pau ;
- ka bale, nā lemu a pau;
- nā'ōmaʻa, nā pears, nā popo, nā kiwi, nā hua waina, nā'āpana'ōpala maloʻo;
- ke keʻokeʻo keʻokeʻo, Pākīpika, nā'ōmato, ka'ailaʻala, a me nā aniani;
- nā pūmakai, zucchini,'ōkiʻi, pepa.
E mālama i keʻano a me ka olakino o ke kino holoʻokoʻa, no ka mea, he mau manaʻo loiloiʻole. A inā heʻono nihoʻoe,ʻai i ka lau leʻa wale nō i nā lā maʻamau, e manaʻoʻiʻo mai iaʻu,ʻo kā lākou leʻaleʻa eʻono!