Ke kamaʻilio mākou e pili ana i ka meaʻai, ʻoiai ke noʻonoʻo mākou i nā mea e like me ka maʻi diabetes a me ka pohō kaumaha, lohe pinepine mākou i ka huaʻōlelo 'carbohydrate'. Akā, ua like anei nā carbohydrates a pau? E noʻonoʻo e pili ana i ia mea, aia nā carbohydrates i ka ʻai ʻana i ka laiki a me ka ʻai ʻana i nā chickpeas. Akā, ʻokoʻa loa ke ʻano o ko lākou hopena i ko mākou kino. I kēia lā, e kamaʻilio mākou e pili ana i kahi ana e kōkua iā mākou e hoʻomaopopo pono i kēlā ʻokoʻa. Ua kapa ʻia ʻo ia ʻo Glycemic Index , a i ʻole GI no ka pōkole e like me kā mākou e ʻike nei.
I ka pōkole, he aha ka Glycemic Index (GI)?
Maʻalahi loa. ʻO ka Glycemic Index (GI) kahi ana o ka wikiwiki o ka hoʻololi ʻia ʻana o kahi meaʻai me ka carbohydrate i glucose, a i ʻole "sugar" e like me kā mākou e ʻike nei, a hoʻohui ʻia i ke koko ma hope o kā mākou ʻai ʻana.
E noʻonoʻo e like me ʻoe e hoʻopiha ana i kahi kaʻa me ka ʻaila. ʻO kekahi ʻano ʻaila e puhi koke a hāʻawi i ka mana koke i ke kaʻa. ʻO kekahi e puhi mālie a hāʻawi iā ia i ka mana no ka manawa lōʻihi. Pēlā kēia meaʻai.
Hoʻohana ʻia ka GI ma kahi pālākiō mai 1 a 100.
- ʻO nā meaʻai me ka GI kiʻekiʻe (70 a ʻoi aku paha) e hoʻoheheʻe koke ʻia a hiki ke piʻi koke i nā pae kō koko.
- Hoʻoheheʻe mālie ʻia nā meaʻai me ka GI haʻahaʻa (55 a emi mai paha) , e kōkua ana i ka mālama ʻana i nā pae kō koko i kūpaʻa a paʻa.
He mea pono loa ka ʻike ʻana i kēia waiwai GI iā ʻoe, ʻoiai inā he kanaka ʻoe me ka maʻi diabetes a i ʻole e hoʻāʻo nei e kaohi i kou kaumaha.
Hoʻopuka ko mākou kino i kahi hormone i kapa ʻia ʻo insulin, kahi e hoʻohana ai i ke kō i loko o ko mākou koko e hāʻawi i ka ikehu i ko mākou mau cell. Ke piʻi koke ke kiʻekiʻe o ke kō koko, pono ka insulin e hana i ka nui o ka hana. Hiki ke paʻakikī kēia no ka mea me ka maʻi diabetes e kāohi. No laila, ʻo ke koho ʻana i nā meaʻai me ka waiwai GI haʻahaʻa hiki ke kōkua i ka kāohi ʻana i kēia maʻi.
He aha nā meaʻai me ka GI haʻahaʻa, waena a kiʻekiʻe?
ʻAe, e nānā kākou i kēia mau meaʻai GI haʻahaʻa, waena, a me ke kiʻekiʻe. Hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi ma ka nānā ʻana i kēia papa.
| Nā meaʻai me ka GI haʻahaʻa (55 a emi mai paha) | Nā meaʻai me ka waiwai GI waena (56 - 69) | Nā meaʻai me ka GI kiʻekiʻe (70 a ʻoi aku paha) |
|---|---|---|
| He nui nā mea kanu ʻōmaʻomaʻo, nā huaʻai e like me nā ʻāpala, nā ʻalani, nā pea, nā kāloti maka, nā chickpeas, nā lentil, nā pipi kau, nā pīni ʻōmaʻomaʻo, nā pīni, nā cashews, ka waiū momona ʻole. | Kulina, maiʻa, paina, pulumu, cherry, ʻoka, laiki ʻeleʻele, meli, berena kurakkan. | Laiki keʻokeʻo, berena, ʻuala, keke ʻono, donuts, cantaloupe, jelly beans, cornflakes. |
| Manaʻo: Hoʻoheheʻe mālie ʻia kēia mau mea. Piʻi mālie ke kō koko. | Manaʻo: Hoʻoheheʻe ʻia kēia mau mea ma kahi wikiwiki kūpono. | ʻO ke ʻano: Hoʻoheheʻe koke ʻia kēia mau mea. Hoʻonui koke lākou i ke kō koko. |
Hiki ke loli ke kumukūʻai GI o kahi meaʻai?
ʻAe, hiki. ʻAʻole like ka hopena o ka waiwai GI ma ka lepili meaʻai i ko mākou kino. Nui nā kumu no kēlā.
- ʻAno kuke: Hoʻonui ka GI o nā meaʻai starchy (e.g. pasta, ʻuala) i ka wā e moʻa ai. Pēlā nō, ʻo ka hoʻohui ʻana i ka ʻaila, fiber, a i ʻole kahi mea ʻakika e like me ka lemona a i ʻole ka vīnega i ka meaʻai e hoʻohaʻahaʻa i ka GI.
- Ka Pala ʻana: Ke pala loa kahi hua, e like me ka maiʻa, piʻi aʻe kona ʻono a piʻi pū kekahi ka waiwai GI.
- Ka Hoʻohui ʻana i nā meaʻai: Ke ʻai ʻoe i ka laiki, nona ka waiwai GI kiʻekiʻe, a laila hoʻohui i kahi mea kiʻekiʻe i ka protein a me ka fiber, e like me nā lentil, nā mea kanu, a i ʻole iʻa, nona ka waiwai GI haʻahaʻa, e emi ana ka waiwai GI o ka pāʻina holoʻokoʻa.
ʻO ka ʻokoʻa ma waena o ka Glycemic Index (GI) a me ka Glycemic Load (GL)
ʻO kekahi huaʻōlelo a mākou e lohe ai i ke kamaʻilio ʻana e pili ana i ka GI ʻo ia ka Glycemic Load (GL) . Aia kahi ʻokoʻa iki ma waena o nā mea ʻelua.
I ka ʻōlelo maʻalahi:
- ʻO ka GI (Glycemic Index) wale nō ke kuhikuhi i ka wikiwiki o ka lilo ʻana o kahi meaʻai i kō i loko o ke koko. ʻO ia ke "ʻano" o ka meaʻai.
- ʻO GL (Glycemic Load) e pili ana i ka hopena o ka nui o ka meaʻai āu e ʻai ai i kou kō koko.
E nānā kākou i kahi laʻana: He kiʻekiʻe ka GI o ka wai meli. Akā, no ka mea, he haʻahaʻa ka nui o nā kalapona i loko o kahi ʻāpana wai meli a mākou e ʻai mau ai, he haʻahaʻa kona GL. ʻO ia hoʻi, ʻaʻole nui ka hopena o ka ʻai ʻana i kahi ʻāpana wai meli i ke kō koko.
Eia nō naʻe, inā kūʻai ʻoe i ka donut, kiʻekiʻe nō hoʻi kona waiwai GI, a no ka mea he nui ke kō a me ka palaoa i hoʻomaʻemaʻe ʻia, kiʻekiʻe loa hoʻi kona waiwai GL.
ʻO ke ʻano kēia, ʻo ke ʻano o ka meaʻai āu e ʻai ai he mea nui ia e like me ka nui āu e ʻai ai. ʻOiai kahi meaʻai me ka waiwai GI kiʻekiʻe hiki ke loaʻa kahi hopena liʻiliʻi loa inā ʻai ʻia i nā nui liʻiliʻi loa .
Nā pōmaikaʻi o ka ʻai GI haʻahaʻa
Ma ka lawe ʻana i ka meaʻai GI haʻahaʻa, hiki iā ʻoe ke loaʻa nā pono aʻe:
- Kōkua i ka kaohi a hōʻemi paha i ke kaumaha.
- Kōkua i ka hoʻohaʻahaʻa ʻana i ke koko.
- Ka hoʻemi ʻana i nā pae cholesterol.
- Kōkua i ka kaohi a hōʻemi paha i ka pilikia o ka maʻi diabetes.
- Ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai.
Akā e hoʻomanaʻo i hoʻokahi mea. ʻAʻole ʻo ka waiwai GI wale nō ke kumu e noʻonoʻo ai i ke koho ʻana i kahi meaʻai olakino. ʻOiai he haʻahaʻa ka waiwai GI o kahi meaʻai, ʻaʻole ia e hoʻolilo iā ia i 100% olakino. No ka laʻana, ʻoi aku ka haʻahaʻa o ka waiwai GI o nā ʻuala ʻuala ma mua o ka oats. Eia nō naʻe, ʻoi aku ka nui o ka waiwai o ka meaʻai oats. No laila, he mea nui loa ia e noʻonoʻo i nā huaora, nā minelala, a me nā calorie i loko o lākou i ke koho ʻana i kahi meaʻai.
Inā makemake ʻoe e ʻike hou aʻe e pili ana i kēia, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka . Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa e pili ana i kou kūlana olakino.
Leka Lawe-Home
- ʻO ka Glycemic Index (GI) kahi ana o ka wikiwiki o ka hoʻonui ʻana o ka nui o ke kō koko i kāu meaʻai me ka carbohydrate āu e ʻai ai.
- ʻO nā meaʻai GI haʻahaʻa (nā mea kanu, ka pī, nā lentil) ke kāohi i nā pae kō koko, ʻoiai ʻo nā meaʻai GI kiʻekiʻe (laiki keʻokeʻo, berena, kō) e hoʻokiʻekiʻe koke iā ia.
- Mai nānā wale i ka waiwai GI. E noʻonoʻo hoʻi i ka waiwai o ka meaʻai a me ka nui o ka ʻāpana āu e ʻai ai. He mea nui ke ana ʻana o ka Glycemic Load (GL) no kēia.
- Hiki ke hoʻololi ʻia ka waiwai GI holoʻokoʻa o kahi meaʻai e nā kumu e like me ke ʻano o ka kuke ʻana i ka meaʻai a pehea e hui pū ʻia ai me nā meaʻai ʻē aʻe.
- E kūkākūkā mau me kāu kauka ma mua o ka hana ʻana i kekahi hoʻololi i kāu meaʻai, ʻoiai inā he maʻi kou e like me ka maʻi diabetes.
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