Ua lohe paha ʻoe i nā ʻano papaʻai like ʻole e koi ana e kōkua iā ʻoe e hōʻemi i ke kaumaha. Ua kamaʻāina paha ʻoe me nā mea e like me 'Sugar Busters', 'Zone Diet', 'Nutrisystem'. ʻO ke kumu o ka aneane āpau o kēia mau papaʻai ʻo ia ka manaʻo o ka 'Glycemic Index'. Ua hoʻolauna mua ʻia e kōkua i ka poʻe maʻi diabetes e kāohi i ko lākou pae kō koko. No laila, ʻo ke kumumanaʻo, "Inā hiki iā ʻoe ke kāohi i kou kō koko, pono ʻoe e hiki ke hōʻemi i ke kaumaha, ʻeā?" E ʻike kākou inā he ʻoiaʻiʻo kēia moʻolelo a ʻaʻole paha.
He aha ka Glycemic Index (GI)?
I ka ʻōlelo maʻalahi, he ana ia o ka wikiwiki o ka meaʻai i loaʻa ka carbohydrate a mākou e ʻai ai e hoʻokiʻekiʻe i ko mākou kō koko. ʻO kekahi mau meaʻai, e like me ka berena, nā biscuits, a me nā ʻuala, ke kumu o ka piʻi koke ʻana o ko mākou pae kō koko. Akā aia kekahi mau meaʻai ʻē aʻe e hoʻonui mālie a paʻa ai ko mākou pae kō koko.
Eia ka manaʻo nui o ka ʻōnaehana `Glycemic Index` a i ʻole GI:
Hāʻawi mākou i nā meaʻai i kahi helu mai ka 0 a i ka 100 ma muli o ka wikiwiki o kā lākou hoʻokiʻekiʻe ʻana i ko mākou pae kō koko.
- Nā meaʻai GI kiʻekiʻe: Hoʻoheheʻe koke ʻia kēia mau mea a hoʻonui koke i ke kō koko.
- Nā meaʻai GI haʻahaʻa: ʻOi aku ka lōʻihi o ka ʻeli ʻana o kēia mau mea, no laila e hoʻokuʻu mālie lākou i ke kō i loko o ke koko. He kiʻekiʻe lākou i ka fiber, e kōkua iā ʻoe e māʻona no ka manawa lōʻihi. Hoʻemi pū kēia i ke alapine o ka pōloli.
Ke kōkua maoli nei kēia ʻai iā ʻoe e lilo i ke kaumaha?
ʻO kēia ka nīnau koʻikoʻi loa. ʻO ka lawe ʻana i kahi meaʻai GI haʻahaʻa hiki ke pale aku i nā maʻi e like me ka maʻi diabetes a me ka maʻi puʻuwai.
Eia nō naʻe, ʻaʻole lawa nā hōʻike ʻepekema e ʻōlelo ai he ʻoi aku ka maikaʻi o kēia ʻano hana ma mua o ka ʻai maʻamau, kaulike, a haʻahaʻa ka momona no ka pohō kaumaha. Ua hōʻike kekahi mau noiʻi ua emi iho ka momona o ke kino o ka poʻe i ʻai i ka ʻai haʻahaʻa-GI ma mua o ka poʻe i ʻai i ka ʻai kiʻekiʻe-GI, ʻoiai ua ʻai lākou i ka nui o nā calorie. Akā, ʻaʻole i loaʻa i nā noiʻi ʻē aʻe kahi pilina ikaika. No laila, ua māhelehele mau ʻia ka manaʻo ʻepekema ma kēia kumuhana.
ʻO ka mea nui, ʻaʻole kēia he pōkā kilokilo no ka pohō kaumaha. Akā, he mea hana maikaʻi ia no ka hana ʻana i nā hoʻoholo akamai e pili ana i nā ʻano kalapona a mākou e ʻai ai.
He aha kā mākou e ʻai ai a he aha ka mea hiki ʻole?
Ma kēia ʻano hana, pono kākou e hoʻāʻo e ʻai i nā meaʻai hou aʻe ma ka māhele GI haʻahaʻa a hoʻēmi i ka nui o nā meaʻai ma ka māhele GI kiʻekiʻe e like me ka hiki.
| Māhele GI | Nā hiʻohiʻona o ka meaʻai |
|---|---|
| GI kiʻekiʻe (70 a ʻoi aku paha) | Laiki keʻokeʻo, berena, ʻuala i kālua ʻia, keke paʻi, mea inu kō, mea ʻono |
| He waena ka waiwai GI (56-69) | Nā hua waina, spaghetti, ʻaikalima, hua waina maloʻo, kulina |
| GI haʻahaʻa (55 a emi mai paha) | ʻOka, pīnati, pīni ʻokiʻoki, pīni ʻōmaʻomaʻo, pī ʻulaʻula (Rajma), kāloti, hummus (pāpaʻi pīni ʻokiʻoki), waiū momona haʻahaʻa, ka hapa nui o nā hua (koe wale nō kekahi mau hua e like me ka wai meli) |
He mea paʻakikī anei kēia e hahai ai?
Aia kekahi mau mea maikaʻi e pili ana i kēia, a me kekahi mau mea e huikau iki ana.
Nā mea maikaʻi
ʻAʻole pono ʻoe e helu i nā calorie a i ʻole e ana i kāu meaʻai. ʻAʻole pono ʻoe e hōʻemi loa i nā kalapona. ʻO kāu wale nō e hana ai, ʻo ia ke hoʻolohe i ka waiwai GI o nā meaʻai āu e ʻai ai a hana i nā koho akamai.
Nā pilikia a me nā palena
Hiki ke huikau iki ka ʻōnaehana GI. ʻOiai he haʻahaʻa ka GI o kahi meaʻai, ʻaʻole ia he manaʻo he olakino ia. Eia kekahi, hiki i kekahi mau meaʻai me ka GI kiʻekiʻe ke loaʻa ka waiwai meaʻai maikaʻi loa.
Eia kekahi laʻana, he 52 ka GI o nā parsnips. Akā, he 42 ka GI o ka vanilla cake. I kēia manawa, ua maopopo iā ʻoe ka pilikia? ʻOi aku ka kiʻekiʻe o ka GI o nā Parsnips ma mua o ka cake. Akā, he aha ka mea ʻoi aku ka maikaʻi ma ke ʻano o ka meaʻai?
ʻO kekahi mea ʻē aʻe, kamaʻilio wale kēia ʻano hana e pili ana i nā kalapona. ʻAʻole ia e hāʻawi i kekahi alakaʻi i ka nui o ka protein, ka momona, a i ʻole nā calories āu e ʻai ai i kēlā me kēia lā. ʻO kāu kuleana ia.
Eia kekahi, ʻo ka ʻai ʻana i kahi kalapona GI kiʻekiʻe me ka protein a me ka momona hiki ke hoʻololi i ka wikiwiki o ka piʻi ʻana o ke kō koko. No laila, ʻaʻole ia he maʻalahi e like me kou manaʻo.
Koʻu manaʻo ma ke ʻano he kauka
Penei koʻu ʻike ʻana. ʻAʻole maoli ka ʻai ʻana o ka `Glycemic Index Diet` he ʻai i hana ʻia no ka pohō kaumaha. He mea hana maikaʻi loa ia no ka poʻe maʻi diabetes e hoʻokele i ko lākou pae kō koko. He mea kōkua nui ia no ka mea maʻi diabetes e noʻonoʻo i kēia waiwai GI i ke koho ʻana i nā kalapona.
Eia kekahi, inā ʻoe e pilikia ana i ka loaʻa ʻana o ka maʻi diabetes (prediabetes) a i ʻole he maʻi i kapa ʻia ʻo ke kūʻē ʻana o ka insulin, he mea kōkua paha kēia ʻano hana iā ʻoe. ʻO kekahi mea i loaʻa i ke koko kiʻekiʻe, ka maʻi puʻuwai, ka cholesterol, a me ke kaumaha nui, he mea kūpono ia e loaʻa i kēia kūʻē ʻana o ka insulin.
Akā e hoʻomanaʻo, ʻo ka waiwai GI hoʻokahi wale nō ʻāpana o ka moʻolelo.
Eia kekahi laʻana, he kiʻekiʻe ka GI o ka ʻuala, akā he meaʻai momona loa ia. Pēlā nō, he haʻahaʻa ka GI o nā nati e like me nā pīnati. Akā inā ʻai nui ʻoe iā lākou, hiki iā ʻoe ke hoʻonui i kāu calorie a hoʻonui i ke kaumaha.
No laila, e hoʻohana i ka GI ma ke ʻano he alakaʻi i kāu mau koho kalapona. Akā i ka manawa like, e hoʻomanaʻo i kāu protein, momona, a me ka nui o ka calorie i lawe ʻia. Pono e kaulike kāu ʻai holoʻokoʻa.
Inā ʻoe e huikau nei e pili ana i kēia mau mea, aia kekahi mau hoʻolālā ʻai ʻē aʻe i hoʻolālā ʻia me nā mea āpau i ka noʻonoʻo. ʻOi aku paha kēlā kūpono iā ʻoe. ʻO ka mea maikaʻi loa e hana ai, ʻo ke kamaʻilio ʻana me kāu kauka a hoʻoholo i ka meaʻai maikaʻi loa no kou olakino.
Leka Lawe-Home
- ʻO ka Glycemic Index (GI) kahi ana o ka wikiwiki o ka hoʻokiʻekiʻe ʻana o kahi meaʻai i ko mākou pae kō koko.
- Ua hoʻolālā mua ʻia kēia ʻano hana e kōkua i ka poʻe maʻi diabetes e kaohi i ko lākou pae kō koko.
- ʻAʻole paʻa nā hōʻike ʻepekema i ka hopena o kēia ʻano hana no ka pohō kaumaha.
- ʻAʻole no ka mea he haʻahaʻa ka GI o kahi meaʻai, ʻaʻole ia he manaʻo he olakino ia, a ʻo kekahi mau meaʻai me ka GI kiʻekiʻe he meaʻai maikaʻi paha ka ʻai.
- ʻAʻole kēia he papaʻaina piha, akā, he mea hana e kōkua iā ʻoe e hana i nā koho akamai e pili ana i nā meaʻai i loaʻa ka carbohydrate.
- Inā loaʻa iā ʻoe ka maʻi diabetes a i ʻole aia ʻoe i ka pilikia no ka maʻi diabetes, he mea nui loa e kūkākūkā i kēia ʻano hana me kāu kauka.
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