Ki te mea kei te āwangawanga koe mō ngā taumata huka toto, he mea nui kia mōhio koe ki ngā warowaihā i roto i ngā kai e kainga ana e koe. He māmā noa iho, ko ngā warowaihā e kainga ana e tātou koia ngā mea e pakaruhia ana e ō tātou tinana hei huka. Kātahi ka uru tēnei huka ki roto i te toto, ka piki ake ngā taumata huka toto. He mea tino nui tēnei mō te tangata he mate pēnei i te mate huka.
He wāhanga nui o tā tātou kai ngā rīwai, kāore? He reka ngā rīwai ina tunua ki te hinu, ina kohuatia, ina parai, ina kuruhia... ahakoa te āhua o te whakarite. He nui te muka o ngā rīwai, he iti ngā kaora, ā, he maha ngā matūkai kei roto pērā i te huaora C, te pāhare pāporo, me te huaora B6. Engari ahakoa ēnei mea katoa, he kai māngaro ngā rīwai. He momo warowaihā anō hoki te māngaro.
Ko te raruraru i konei, ahakoa e kiia ana he warowaihā "uaua" he warowaihā "hauora" rānei ngā rīwai, he iti ake te wā e pau ana i ō tātou tinana ki te nakunaku i aua mea. Ko te tikanga o tēnei, ka tere te huri o ngā warowaihā i roto i ngā rīwai hei huka, ā, ka tāpirihia tonutia ki roto i ō tātou toto. Ka hua ake tēnei i te pikinga ohorere o ngā taumata huka toto (te pikinga o te huka toto).
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He aha te Taupū Glycemic?
Hei mārama ki te mahi a tētahi kai nui te warowaihā pērā i te rīwai i roto i te tinana, he mea nui kia mōhio ki tōna taupū glycemic , GI rānei.
I te whakarapopototanga, ko te GI he ine i te tere o te pikinga ake o ngā taumata huka toto e ngā warowaihā i roto i tētahi kai. Kei waenganui i te 0 ki te 100.
- Ngā kai GI teitei: Ka tere te nakunaku o ēnei kai, ā, ka tere te piki ake o te huka toto. (Uara 70-100)
- Ngā kai GI Waenga: (uara 55-69)
- Ngā kai iti te GI: Ka āta nakunakuhia ēnei. Nō reira, ka tāpirihia te huka ki te toto mā te āta haere. (Uara 55, iti iho rānei)
Whakaarohia, e whakaatu ana ētahi rangahau he rite tonu te pānga o te kai i tētahi kapu rīwai ki te huka toto, ki te inu i tētahi kēne inu huka.
Engari, e kiia ana ngā rīwai he kai nui-GI . I kitea i roto i tētahi rangahau, ko ngā wāhine e kai ana i te nui o ngā rīwai he nui ake te tūponotanga ki te pāngia e te mate huka. Nō reira, ki te whakakī tonu i tō pereti ki ngā rīwai, he uaua ake te whakahaere i tō huka toto.
Heoi anō, he rerekē anō te uara GI o ngā rīwai i runga i te āhua o te tunu. Tirohia ēnei tauira.
| Te tikanga whakarite rīwai | Uara GI toharite |
|---|---|
| Rīwai tunua | 111 |
| Rīwai kohuatia | 82 |
| Rīwai penupenu inamata | 87 |
| Parai parai | 73 |
E kite ana koe, kei roto i te wāhanga GI teitei ēnei uara katoa.
He aha te kawenga glycemic?
Ko tētahi atu mehua nui mō te nui o te kai e whakapiki ake ai i tō huka toto ko te kawenga glycemic , te uara GL rānei.
Ahakoa e ine ana te uara GI i te tere o te urunga o te huka ki roto i te toto, e ine ana te uara GL i te nui o te pikinga o ngā taumata huka . Ara, e ine ana te uara GL i te pānga ki ngā taumata huka toto me te nui o te kai e kainga ana.
- Teitei o te GL: 20, neke atu rānei
- GL Waenga: 11 - 19
- GL iti: 10, iti iho rānei
Hei tauira, ko te GL o te rīwai Russet i tunua he 33. Ko te GL o te rīwai mā i kohuatia he 25. He teitei ake ēnei uara e rua i te GL o te tōnati, o te mea reka rānei pērā i te pōro tiēre.
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Check Availability →Nā, me aha tātou? Me mutu tā tātou kai rīwai?
Kāo, kāore koe e hiahia ki te mutu rawa te kai rīwai. Engari ki te tāpirihia e koe ngā rīwai ki tō kai i ia wā, ka uaua pea te whakahaere i tō huka toto. Nō reira, he mea nui kia whakawhāitihia te nui o ngā rīwai e kainga ana e koe . I te rā e kai ana koe i ngā rīwai, kia tino iti te nui e kainga ana e koe.
Anei ētahi atu momo kai reka, hauora hoki hei whakakapi mō ngā rīwai.
- Kūmara: Whakamahia te kūmara hei utu mō ngā kūmara noa. Ko te GI o ngā kūmara tunua he 64 pea. Ahakoa he teitei i roto i te awhe GI waenga, he pai ake tonu i ngā kūmara tunua, he 111 te GI. Kaua e whakakīia tō pereti ki te kūmara.
- Ngā pīni pērā i te rēneti, te pīni tīhi, me te pī:Ka whakaratohia hoki e ēnei he māngaro māu. Engari nā te mea he nui te muka me te pūmua kei roto, kāore e piki ake ngā taumata huka toto i te wā kotahi.
- Ngā witi katoa: Ka taea e koe te tiki warowaihā mai i ngā witi katoa pērā i te raihi parauri, te quinoa rānei. Kāore ēnei e whakapiki i te taumata huka toto.
- Kōpura: Ki te hiahia koe ki te rīwai penupenu, ngana ki te kohuatia me te kuru i te kōpura. He huarahi pai tēnei, he iti hoki te warowaihā.
He iti noa atu ngā kōrero
Ka rerekē pea te uara GI i runga i te momo rīwai e whiriwhiria ana e koe. I te nuinga o te wā, he iti ake te uara GI o ngā rīwai ware pi, pērā i ngā rīwai whero. Heoi, he nui ake te uara GI o ngā rīwai mā te māngaro.
Karere Tangohia ki te Kāinga
- He kai GI teitei te rīwai, he nui ngā warowaihā me te māngaro, ā, ka tere te piki ake o te huka toto.
- He mea nui kia mōhio koe ki te Taupū Glycemic (GI) me te Utaina Glycemic (GL) i te wā e whakamahere ana i ō kai.
- Ka rerekē te uara GI o ngā rīwai i runga i te āhua o te tunu. He pai ake te kohuatia i te parai, te tunu rānei.
- Mena kei te rongoatia e koe te mate huka, kāore koe e hiahia ki te mutu rawa te kai rīwai. Ko te mea nui ko te whakahaere i te rahi o te kai .
- Engari i te rīwai, tāpirihia ngā momo kai hauora pērā i te kūmara, te pīni, te pīni kikī, te raihi parauri me te kūmara ki tō kai.
- Kōrero ki tō tākuta mō ngā tohutohu mō te mahere kai pai rawa atu mō tō āhua hauora.
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