"E ke kauka, he maʻi diabetes koʻu... No laila, ua maikaʻi anei ke ʻai i kahi mea kanu ʻono e like me ke kāloti? E hoʻonui anei ia i koʻu kō koko?" Ua nīnau ʻia kēia nīnau e ka poʻe he nui me ka maʻi diabetes. ʻOiai he mea kanu olakino nā kāloti, makaʻu iki lākou ma muli o ko lākou ʻono. No laila i kēia lā, e kamaʻilio kākou e pili ana inā he maikaʻi maoli nā kāloti no ʻoe me ka maʻi diabetes a i ʻole, a pehea lākou e hoʻopilikia ai i kāu mau pae kō koko.
ʻO ka mea mua, he aha ke kō koko?
I ka ʻōlelo maʻalahi, ʻo ke kō koko, a i ʻole ma nā huaʻōlelo lapaʻau, "glucose," ʻo ia ka nui o ke kō i loko o kou koko. Hiki mai kēia kō i ko mākou kino mai ka meaʻai a mākou e ʻai ai. He mea nui kēia kō no nā hana a me ka ikehu o ke kino. Ua like ia me ka ʻaila no ke kaʻa.
Akā, ʻo ka pilikia inā piʻi nui kēia pae kō. Inā mau ke kiʻekiʻe o ke kō koko me ka ʻole o ia kaohi ʻana, hiki iā ia ke alakaʻi i kahi maʻi i kapa ʻia ʻo "Type 2 Diabetes". Inā loaʻa i kekahi ka maʻi diabetes, hiki ke lilo i mea ʻino aʻe ke ʻano. ʻO ia ke kumu e pono ai mākou e makaʻala i kā mākou mea e ʻai ai.
I kēia manawa, e nānā kākou pehea e kūpono ai nā kāloti i loko o kēia moʻolelo. He mea kanu ʻaʻohe starchy nā kāloti. No laila, no ka mea me ka maʻi diabetes, he koho palekana loa nā kāloti i ka wā e pili ana i ka nānā ʻana i ko lākou pae kō koko. ʻOiai inā ʻoe e hahai ana i kahi papaʻai kūikawā e like me ka "keto", ʻaʻole ia he pilikia ka hoʻohui ʻana i kekahi mau kāloti i kāu papaʻai.
Nā Kāloti a me ka Glycemic Index (GI)
I kēia manawa, e ʻeli hohonu kākou. ʻO kahi huaʻōlelo āu i lohe maoli ai i ke kamaʻilio ʻana e pili ana i ka maʻi diabetes ʻo ia ka 'Glycemic Index' a i ʻole '(GI)'.
He aha ka 'GI'? Ke ana ia i ka wikiwiki o ka hoʻokiʻekiʻe ʻana o ka meaʻai a mea inu paha a mākou e ʻai ai i ko mākou pae kō koko. He pālākiō ia mai ka 1 a i ka 100. ʻO ke ʻano o 100, ʻo ia hoʻi, hoʻokiʻekiʻe koke ka meaʻai i nā pae kō koko me he mea lā e ʻai ana mākou i ke kō ('glucose').
ʻO ka haʻahaʻa o ka GI o kahi meaʻai, ʻo ka lohi hoʻi ia e hoʻokiʻekiʻe ai i kou mau pae kō koko. ʻO ia hoʻi, e loaʻa i ke kino ka ikehu hou aʻe.
E noʻonoʻo e pili ana i ia mea, ʻā koke kekahi ʻano lāʻau a puhi koke (GI Kiʻekiʻe). ʻO kekahi ʻano lāʻau e lōʻihi ka manawa e puhi ai (GI Haʻahaʻa). ʻO nā meaʻai GI haʻahaʻa e hoʻokuʻu koke i ka ikehu he mea maikaʻi ia no ka mea me ka maʻi diabetes.
No laila he aha ka waiwai `GI` o nā kāloti?
- He haʻahaʻa loa ka GI o nā kāloti maka he 16 .
- Aia ka waiwai GI o nā kāloti i hoʻolapalapa ʻia ma waena o 32 a me 49 .
ʻO ia hoʻi, ʻaʻohe mea pehea ʻoe e nānā ai, he mea kanu nā kāloti no ka māhele o nā meaʻai glycemic haʻahaʻa .
| Pae kuhikuhi glycemic (GI) | Pae waiwai |
|---|---|
| GI haʻahaʻa | 1 - 55 |
| GI waena | 56 - 69 |
| GI kiʻekiʻe | 70 a ʻoi aku paha |
Akā hoʻokahi mea e hoʻomanaʻo ai. Inā ʻoe e hoʻohui i nā mea ʻono, ke kō, a i ʻole ka meli i nā kāloti i ka wā e kuke ai iā lākou, e piʻi aʻe ko lākou waiwai GI. Eia nō naʻe, ʻoiai he kiʻekiʻe maoli ka fiber o nā kāloti, kōkua ia i ka kaohi ʻana i ka wikiwiki o ke komo ʻana o ke kō e ke kino. Ke hoʻohālikelike ʻia me nā mea kanu aʻa ʻē aʻe e like me ka ʻuala, he haʻahaʻa loa ka waiwai GI o nā kāloti.
He mea nui nō hoʻi ka Glycemic Load (GL)!
ʻAʻole wale ka GI āu e pono ai e nānā. Aia kekahi ana koʻikoʻi ʻē aʻe, ʻo ia hoʻi ka Glycemic Load, a i ʻole (GL).
ʻO ka hana a ka `GL`, ʻo ia ka hoʻohui ʻana i ka waiwai `GI` a me ka nui o ka lawelawe ʻana e hāʻawi iā ʻoe i kahi kiʻi piha o ka hopena maoli i kou pae kō koko. E noʻonoʻo e pili ana i ia mea, ʻoiai inā he haʻahaʻa ka waiwai `GI` o kahi meaʻai, inā ʻoe e ʻai nui iā ia, hiki iā ia ke hoʻonui i ka hopena holoʻokoʻa (GL) i kāu kō koko.
No laila he aha ka waiwai `GL` o nā kāloti?
ʻO ka maʻamau, ʻelua mau kāloti maka he haʻahaʻa loa ka waiwai `GL` ma kahi o 8. ʻO ke ʻano kēia, ʻo nā kāloti he meaʻai ia no ka māhele o nā meaʻai me ka waiwai `GL` haʻahaʻa (Low Glycemic Load) .
| Pae ukana glycemic (GL) | Pae waiwai |
|---|---|
| Haʻahaʻa (GL Haʻahaʻa) | 1 - 10 |
| GL Waena | 11 - 19 |
| GL kiʻekiʻe | 20 a ʻoi aku paha |
Nā mea kanu maikaʻi ʻē aʻe me ka GI haʻahaʻa
Piha pinepine nā mea kanu hou i ka wai a waiwai i nā meaʻai, nā wikamina, a me nā minelala. He haʻahaʻa hoʻi ka GI o nā mea kanu he nui. Eia kekahi mau mea kanu ʻē aʻe hiki iā ʻoe ke ʻai palekana inā loaʻa iā ʻoe ka maʻi diabetes:
- Broccoli
- Kāpeti
- ʻO ka puaʻa
- Kukama
- ʻŌmato
- ʻO Batu
- nā lau ʻōmaʻomaʻo e like me ka spinach a me ka kale
- Pepa bele (chili iʻa)
- ʻAkaʻakai
- ʻOkra
- Letisi
- ʻO ka halo
- ʻŌmole
- ʻAseparagus
ʻO ka hoʻohui ʻana i kēia mau mea i kāu meaʻai e kōkua iā ʻoe e kaohi i kāu pae kō koko a hāʻawi i kou kino i nā meaʻai e pono ai.
Leka Lawe-Home
- He meaʻai palekana a olakino hoʻi nā kāloti no ka mea me ka maʻi diabetes. Mai makaʻu iā lākou.
- He haʻahaʻa loa ka Glycemic Index (GI) a me ka Glycemic Load (GL) o nā kāloti, no laila ʻaʻole lākou e hoʻonui koke i ke kō koko.
- ʻOi aku ka haʻahaʻa o ka GI o nā kāloti maka ma mua o nā kāloti i moʻa ʻia, no laila ʻoi aku ka maikaʻi o ka ʻai maka ʻana iā lākou i loko o ka salakeke inā hiki.
- E like me nā mea āpau, he mea nui ka nui . ʻOiai he maikaʻi nā kāloti, ʻaʻole ia he manaʻo e ʻai nui ʻoe iā lākou i ka manawa hoʻokahi. E hoʻohana iā lākou ma ke ʻano he ʻāpana o ka papaʻai kaulike.
- Inā he mau hopohopo kāu e pili ana i kāu meaʻai a i ʻole kahi meaʻai kikoʻī, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ia mea.
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