Ma lalo o ka hua'ōlelo glycemic,ʻo ia hoʻi ka hikiʻana o ka'ōhuʻeluʻa e hānai i ke kiʻekiʻe o ke koko (kahi i kapaʻiaʻo ka hyperglycemia). ʻO kaʻoi aku o ka hyperglycemia,ʻo kaʻoi nui o ka hua'ōlelo glycemic o ka'ōpolāʻau i loko o kēia mau huahana.
Nutrition no ka'ōkuhi glycemic
Pono e noʻonoʻo i nā hua'ōlelo Glycemic o nā huahana i nā meaʻai a pau e pili ana i ka liloʻana o ke kaumaha a iʻole ka hoʻomaikaʻiʻana i ke kino. He aha kāu e pono ai eʻike i ka wā e hoʻomākaukau ai i kēlāʻanoʻai? Ma muli o ka nui o kona index index,ʻo nā mea a pau i hoʻokaʻawaleʻia i ka "ʻino" a me ka "maikaʻi."
ʻO ka'eneke kiʻekiʻe kiʻekiʻe o keʻano o ka maʻamau. ʻO lākou ke kuleana no ka mea kaumaha loa a me ka manaʻo o ka luhi e hoʻoulu ai iā ia. "Keʻawaʻawa kokeʻia nā'ōpona"ʻino "e ke kino a hiki iā ia ke loaʻa ka hopena iʻole e hiki ke hoʻomaopopoʻia i ko kāua hana.
ʻO nā meaʻai e pili nei he meaʻikeʻia e kahi hōʻailona kiʻekiʻe: ka paʻi mai ka palaoaʻaila kiʻekiʻe, ka mīkini, melon, bananas, beets, keke keʻokeʻo mai ka palaoaʻaila kiʻekiʻe, ka palaoaʻeleʻele, ke kīlaʻi i ka raiki, ka palaoa, nā kuki, ka ualaʻuala, ka balekale i nā tile, muesli, sugar , nā hua palaoa (popcorn), kāloti, ka meli, nā pīlaʻi pīkole i hoʻomaopopo kokeʻia, nāʻuala pāpaʻi, malt, glucose. Nāʻike hou aku - ma ka papa ma lalo nei.
ʻO ka'ōkuhi haʻahaʻa haʻahaʻa he "mau" kūpona. I ko lākou huiʻana,ʻike mākou i kahi nui o nā huaora, nā meli kohuʻu a me nā kumu kiko. "'Aponoʻole" nā'aleʻalea me ka maikaʻiʻole i ka hopena maikaʻiʻole i ko kāua pili pono. ʻO kēia mau'ōpona'aleʻa wale nō i komo mau i ke kino, a no lailaʻaʻole hiki iā lākou ke hoʻonāukiuki i ka piʻi nui o ka paʻakai o ke koko. Ma keʻano like, hāʻawi lākou iā mākou i ka lōʻihi o ka māʻalu, e hoʻemiʻia ka manaʻo o ka pōloli. No laila,ʻo kaʻai e loaʻa ana i nā huahana me ka index index glycemic, he mea nui ia no mākou.
ʻO nā huahana me kahi huaʻali liʻiliʻi e pili ana i: nā kaumi, nā lemona, ka'ōmaʻomaʻo, nā mea kanu'ōmaʻomaʻo, ka huakiʻi, ka'alapika, ka melelekaʻeleʻele he 60% koko, huaʻai iʻole ka huka, hua hou, hua waina hou me ka huka, nā pīni maloʻo, nā hua lapalapa, ka palaoa piha, ka peʻa maloʻo, nā piʻaʻulaʻula, nā huaʻonika mai ka palaoa pālahalaha, nā'ōmole oat, ka pī, ka laiki āpau, me ka palaoa memele. Aia nā huahana hou aku ma ka papa ma lalo nei.
Nā meaʻai me kahi hōʻailona glycemic kiʻekiʻe - "mau mea" kūpona me ka momona - maikaʻiʻole e hana like pū me nā momona. ʻO kēia ke hoʻonāukiuki i ka maʻi o ka maʻi, aʻo kahi hapa nui o ka momona i hoʻopauʻia e mālamaʻia i loko o ke kino.
No ka hōʻoiaʻana o kaʻai, kūkuluʻia e like me ka index index, i lilo i mea maikaʻi loa iāʻoe, e hoʻomaopopoʻoe i ka māheleʻana i nā momona iʻelua mau lā - holoholona a me nā mea kanu. Ma ka manawa hoʻokahi, aia nā momona e hoʻonui i ko mākou mau cholesterol - ka momona i kapaʻia. Kūleʻa mākou me lākou i kaʻiʻo momona, nā mea hoʻomohala,
Aia kekahi momona e aneaneʻole pili i ke kālaiʻia o cholesterol. Loaʻa iā lākou i loko o nā hua, nā iʻa a me nā mea hānai me kaʻoleʻili. ʻO ka hui like pū me kaʻaila iʻa, hiki iā ia ke hoʻohaʻahaʻa i ka nui o nā triglycerides i loko o ke koko, e pale ana i keʻano o ka thrombi a me ka paleʻana i ko mākou naʻau.
A i ka hopena, hiki i kekahi mau momona ke emi i ka cholesterol. Loaʻa nā momona i loko o nāʻailaʻaila. ʻO nā huapona'aleʻalea, iʻikeʻia e kahi liʻiliʻi glycemic haʻahaʻa, he mea pono e hoʻohui pū me nā momona o nāʻaoʻaoʻelua hope loa.