Inā ʻoe e hopohopo nei e pili ana i kou pae kō koko, he mea nui e makaʻala i nā kalapona i loko o nā meaʻai āu e ʻai ai. I ka ʻōlelo maʻalahi, ʻo nā kalapona a mākou e ʻai ai ka mea a ko mākou kino e wāwahi ai i ke kō. A laila komo kēia kō i loko o ke kahe koko, e hoʻokiʻekiʻe ana i nā pae kō koko. He mea nui loa kēia no kekahi kanaka me ke ʻano e like me ka maʻi diabetes.
He ʻāpana koʻikoʻi nā ʻuala i kā mākou papaʻai, ʻeā? He ʻono nā ʻuala ke kuke ʻia i ka ʻaila, hoʻolapalapa ʻia, palai ʻia, kuʻi ʻia... ʻaʻohe mea pehea ʻoe e hoʻomākaukau ai. ʻO nā ʻuala, me ko lākou ʻili, he kiʻekiʻe i ka fiber, haʻahaʻa i nā calorie, a he nui nā meaolaola e like me ka huaora C, potassium, a me ka huaora B6. Akā me kēia mau mea a pau, he meaʻai starchy nā ʻuala. He ʻano carbohydrate nō hoʻi ka starch.
ʻO ka pilikia ma ʻaneʻi, ʻoiai ua manaʻo ʻia nā ʻuala he "paʻakikī" a "olakino" paha, ʻoi aku ka liʻiliʻi o ka manawa e hoʻoheheʻe ai ko mākou kino iā lākou. ʻO ke ʻano kēia, ua hoʻololi koke ʻia nā kalapona i loko o nā ʻuala i ke kō a hoʻohui koke ʻia i ko mākou kahe koko. Hoʻonui koke kēia i nā pae kō koko (piʻi koko).
HbA1c converter
Convert HbA1c values to normal blood sugar levels
He aha ka helu Glycemic?
I mea e maopopo ai pehea e hana ai ka meaʻai waiwai i ka carbohydrate e like me ka ʻuala i loko o ko kākou kino, he mea nui e ʻike i kāna glycemic index , a i ʻole GI no ka pōkole.
I ka ʻōlelo maʻalahi, ʻo ka GI ke ana o ka wikiwiki o nā kalapona i loko o ka meaʻai e hoʻokiʻekiʻe ai i nā pae kō koko. Aia ia mai ka 0 a i ka 100.
- Nā meaʻai GI kiʻekiʻe: Hoʻoheheʻe koke ʻia kēia mau mea a hoʻokiʻekiʻe koke i nā pae kō koko. (Kumukūʻai 70-100)
- Nā meaʻai GI waena: (waiwai 55-69)
- Nā meaʻai GI haʻahaʻa: Hoʻoheheʻe mālie ʻia kēia mau mea. No laila, hoʻohui mālie ʻia ke kō i ke koko. (Kumukūʻai 55 a emi mai paha)
E noʻonoʻo, ua hōʻike kekahi mau noiʻi he like ka hopena o ka ʻai ʻana i hoʻokahi kīʻaha ʻuala i kou kō koko me ka inu ʻana i kahi kini o ka mea inu kō.
ʻO ka mea pōʻino, ua hoʻokaʻawale ʻia nā ʻuala he meaʻai GI kiʻekiʻe . Ua ʻike ʻia kekahi noiʻi he nui ka pilikia o ka loaʻa ʻana o ka maʻi diabetes i nā wahine e ʻai mau ana i ka nui o nā ʻuala. No laila, ʻo ka hoʻopiha mau ʻana i kāu pā me nā ʻuala ʻo ia hoʻi ke hoʻoikaika nei ʻoe iā ʻoe iho e kaohi i kāu kō koko.
Eia nō naʻe, ʻokoʻa ka waiwai GI o ka ʻuala ma muli o ke ʻano o ka kuke ʻia ʻana. E nānā i kēia mau laʻana.
| ʻO ke ʻano o ka hoʻomākaukau ʻana i nā ʻuala | Ka waiwai GI awelika |
|---|---|
| ʻUala i hoʻomoʻa ʻia | 111 |
| ʻUala i hoʻolapalapa ʻia | 82 |
| ʻUala kuʻi koke | 87 |
| ʻuala kahiki palani i palai ʻia | 73 |
E like me kāu e ʻike ai, aia kēia mau waiwai āpau i ka māhele GI kiʻekiʻe.
He aha ka Glycemic Load?
ʻO kekahi ana koʻikoʻi o ka nui o ka meaʻai e hoʻokiʻekiʻe ai i kou kō koko, ʻo ia ka glycemic load , a i ʻole ka waiwai GL .
ʻOiai ke ana ʻia nei ka wikiwiki o ke komo ʻana o ke kō i loko o ke koko e ka waiwai GI, ke ana ʻia nei ka nui o ke piʻi ʻana o ke kō . I nā huaʻōlelo ʻē aʻe, ke ana ʻia nei ka hopena o ke kō koko e ka waiwai GL me ka nui o ka mea i ʻai ʻia.
- GL kiʻekiʻe: 20 a ʻoi aku paha
- GL Waena: 11 - 19
- GL haʻahaʻa: 10 a emi mai paha
Eia kekahi laʻana, he 33 ka GL o ka ʻuala Russet i hoʻomoʻa ʻia. He 25 ka GL o ka ʻuala keʻokeʻo i hoʻolapalapa ʻia. ʻOi aku ke kiʻekiʻe o kēia mau waiwai ʻelua ma mua o ka GL o kahi donut a i ʻole kahi mea ʻono e like me ka pōpō jelly.
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →No laila he aha kā kākou e hana ai? Pono anei kākou e ho'ōki i ka ʻai ʻana i ka ʻuala?
ʻAʻole, ʻaʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i ka ʻuala. Akā inā hoʻohui mau ʻoe i ka ʻuala i kāu papaʻai, hiki ke paʻakikī ke kāohi i kou kō koko. No laila, he mea nui e kaupalena i ka nui o ka ʻuala āu e ʻai ai . I ka lā āu e ʻai ai i ka ʻuala, e hōʻoia e ʻai i kahi liʻiliʻi loa.
Eia kekahi, eia kekahi mau mea ʻono a olakino hoʻi e hiki ke pani i ka ʻuala.
- ʻUala: E hoʻohana i ka ʻuala ma kahi o ka ʻuala maʻamau. ʻO ka GI o ka ʻuala i hoʻomoʻa ʻia ma kahi o 64. ʻOiai he kiʻekiʻe ia ma ka pae GI waena, ʻoi aku ka maikaʻi ma mua o ka ʻuala i hoʻomoʻa ʻia, nona ka GI o 111. Akā, mai hoʻopiha i kāu pā me ka ʻuala.
- Nā legumes e like me nā lentil, chickpeas, a me ka pī:Hāʻawi pū kēia iā ʻoe i ka starch. Akā no ka mea he nui ka fiber a me ka protein i loko o lākou, ʻaʻole lākou e hoʻonui i kou pae kō koko i ka manawa hoʻokahi.
- Nā huaʻai holoʻokoʻa: Hiki iā ʻoe ke loaʻa nā kalapona mai nā huaʻai holoʻokoʻa e like me ka laiki ʻeleʻele a i ʻole quinoa. ʻAʻole kēia e hoʻonui i kou pae kō koko.
- ʻUala ʻuala: Inā makemake ʻoe i ka ʻuala i kuʻi ʻia, e hoʻāʻo e hoʻolapalapa a kuʻi i ka ʻuala. He koho maikaʻi loa kēia he haʻahaʻa loa i nā kalapona.
He ʻoiaʻiʻo hou iki
Hiki ke loli ke kumukūʻai GI ma muli o ke ʻano o ka ʻuala āu e koho ai. Ma keʻano laulā, ʻoi aku ka haʻahaʻa o ka waiwai GI o nā ʻuala waxy, e like me nā ʻuala ʻulaʻula. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o ka waiwai GI o nā ʻuala keʻokeʻo starchy.
Leka Lawe-Home
- He meaʻai GI kiʻekiʻe ka ʻuala, waiwai i nā kalapona a me ka starch, hiki ke hoʻokiʻekiʻe koke i nā pae kō koko.
- He mea nui e ʻike i ka Glycemic Index (GI) a me ka Glycemic Load (GL) i ka wā e hoʻolālā ai i kāu meaʻai.
- ʻOkoʻa ka waiwai GI o ka ʻuala ma muli o ke ʻano o ka kuke ʻana. ʻOi aku ka maikaʻi o ka paila ʻana ma mua o ka palai ʻana a i ʻole ka hoʻomoʻa ʻana.
- Inā ʻoe e mālama nei i ka maʻi diabetes, ʻaʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i ka ʻuala. ʻO ka mea nui loa , ʻo ia ke kāohi i ka nui o ka ʻāpana .
- Ma kahi o ka ʻuala, e hoʻohui i nā mea olakino ʻē aʻe e like me ka ʻuala, nā lentil, nā chickpeas, ka laiki ʻeleʻele, a me ka cauliflower i kāu papaʻai.
- E kamaʻilio me kāu kauka no ka ʻōlelo aʻo no ka papaʻai maikaʻi loa no kou kūlana olakino.
No comments yet. Be the first to share your question or experience below.