Kua rongo pea koe i ngā momo kai e kī ana ka āwhina i a koe ki te whakaiti i tō taumaha. Tērā pea e mōhio ana koe ki ngā momo kai pēnei i te 'Sugar Busters', 'Zone Diet', me te 'Nutrisystem'. Ko te kaupapa matua o te nuinga o ēnei kai ko te ariā o te 'Glycemic Index'. I whakaurua tuatahitia hei āwhina i te hunga mate huka ki te whakahaere i ō rātou taumata huka toto. Nō reira, ko te ariā, "Ki te taea e koe te whakahaere i tō huka toto, me taea hoki e koe te whakaiti i tō taumaha, tika?" Kia kite tātou mēnā he pono tēnei kōrero.
He aha te Taupū Glycemic (GI)?
He whakarāpopototanga tēnei, he ine i te tere o te pikinga ake o te huka toto i roto i tētahi kai kei roto he warowaihā. Ko ētahi kai, pērā i te taro, te pihikete, me te rīwai, ka tere te pikinga o te huka toto. Engari kei reira ētahi atu kai ka puhoi, ka pumau hoki te pikinga o te huka toto.
Anei te ariā matua o te pūnaha 'Glycemic Index', arā, te pūnaha GI:
Ka hoatu e mātou he kaute ki ngā kai mai i te 0 ki te 100 i runga i te tere o tā rātou whakapiki i ngā taumata huka toto.
- Ngā kai GI teitei: Ka tere te nakunaku o ēnei, ā, ka tere te piki ake o te huka toto.
- Ngā kai iti te GI: Ka roa ake te nakunaku o ēnei, ā, ka puhoi ake te tukunga o te huka ki roto i te toto. He nui te muka i roto, ā, ka roa ake te wā e makona ai koe. Ka whakaitihia hoki te auau o te hiakai.
He tino āwhina tēnei kai i a koe ki te whakaiti i tō taumaha?
Koinei te pātai tino nui. Mā te kai iti-GI ka ārai i ngā mate pēnei i te mate huka me te mate manawa.
Heoi anō, kāore anō kia nui ngā taunakitanga pūtaiao hei kī he pai ake tēnei tikanga i te kai auau, taurite, iti-ngako mō te whakaiti taumaha. Kua whakaatuhia e ētahi rangahau he iti ake te ngako tinana i ngaro i te hunga i kai i te kai iti-GI i te hunga i kai i te kai nui-GI, ahakoa i pau i a rātou te nui o ngā kaora. Engari kāore anō kia kitea e ētahi atu rangahau he hononga kaha pēnei. Nō reira, kei te wehewehe tonu ngā whakaaro pūtaiao mō tēnei take.
Ko te mea nui, ehara tēnei i te matā makutu mō te whakaiti taumaha. Engari he taputapu pai mō te whakatau whakaaro nui mō ngā momo warowaihā e kainga ana e tātou.
He aha ngā mea ka taea e tātou te kai, me ngā mea kāore e taea e tātou te kai?
I tēnei tikanga, me ngana tātou ki te kai i ngā kai he iti te GI, me te whakaiti i te nui o ngā kai he teitei te GI i ngā wā katoa e taea ana.
| Kāwai GI | Ngā tauira o te kai |
|---|---|
| GI teitei (70, neke atu rānei) | Raihi mā, taro, rīwai tunua, pihikete, inu huka, mea reka |
| He waenga te uara GI (56-69) | Karepe, pākete, aihikirīmi, karepe maroke, kānga |
| GI iti (55, iti iho rānei) | Ōti, pīnati, pīni kikī, pīni kakariki, pī whero (Rajma), kāreti, hummus (whakapiri pīni kikī), miraka iti-ngako, te nuinga o ngā hua (haunga ētahi hua pēnei i te merengi) |
He uaua tēnei ki te whai?
He pai ētahi o ēnei mea, ā, he pōhēhē anō hoki ētahi.
Ngā mea pai
Kāore koe e hiahia ki te tatau i ngā kaora, ki te ine rānei i tāu kai e kainga ana. Kāore hoki koe e hiahia ki te tapahi rawa i ngā warowaihā. Ko tāu noa he aro ki te uara GI o ngā kai e kainga ana e koe, ā, me whiriwhiri whakaaro nui.
Ngā wero me ngā herenga
He āhua pōhēhē te pūnaha GI. Ahakoa he iti te GI o tētahi kai, ehara i te mea he hauora . Waihoki, ko ētahi kai he GI teitei he tino pai te uara kai.
Hei tauira, ko te GI o te pāhinipi he 52. Engari ko te GI o te keke vanilla he 42. Kua mārama koe ki te raruraru? He nui ake te GI o te pāhinipi i te keke. Engari ko tēhea te mea pai ake mō te kai?
Ko tētahi atu mea, ko ngā warowaihā anake te kaupapa o tēnei tikanga. Kāore e hoatu he aratohu mō te nui o te pūmua, te ngako, ngā kaora rānei me kai e koe i ia rā. Nāu tēnā kawenga.
Waihoki, mā te kai i ngā warowaihā GI teitei me te pūmua me te ngako ka taea te whakarerekē i te tere o te pikinga o ngā taumata huka toto. Nō reira, ehara i te mea ngāwari pēnei i tō whakaaro.
Tōku whakaaro hei tākuta
Koinei taku tirohanga. Ehara te 'Kai Taupū Taupū' i te kai i hangaia mō te whakaheke taumaha. He taputapu pai mō te hunga mate huka ki te whakahaere i ō rātou taumata huka toto. He tino āwhina mō te tangata mate huka ki te whakaaro ki tēnei uara GI i te wā e whiriwhiri ana i ngā warowaihā.
Waihoki, ki te mea kei te mōrearea koe ki te whakawhanake i te mate huka (prediabetes) he mate rānei e kiia nei ko te ātete insulin, tera pea ka āwhina tēnei tikanga ki a koe. Ko te tangata he toto toto tiketike, he mate ngakau, he cholesterol, he taumaha hoki, tera pea ka pāngia e tēnei ātete insulin.
Engari kia maumahara, ko te uara GI he wāhanga noa iho o te kōrero.
Hei tauira, he nui te GI o te kūmara, engari he kai tino whai kiko. Waihoki, he iti te GI o ngā nati pērā i te pīnati. Engari ki te nui rawa te kai i a rātou, ka taea e koe te whakanui ake i tō kaha kai me te piki haere o tō taumaha.
Nō reira, whakamahia te GI hei aratohu mō āu whiringa warowaihā. Engari i te wā kotahi, kia tūpato ki te pūmua, te ngako, me te katoa o ngā kaora e kainga ana e koe. Me taurite tō kai whānui.
Ki te mea kei te pōhēhē koe mō ēnei mea, kei reira ētahi atu mahere kai kua hangaia me te whakaaro ki ngā mea katoa. Tērā pea he pai ake tēnā māu. Ko te mea pai ko te kōrero ki tō tākuta me te whakatau ko tēhea kai te mea pai mō tō hauora.
Karere Tangohia ki te Kāinga
- Ko te Taupū Huka (GI) he ine i te tere o te pikinga ake o ngā taumata huka toto e tētahi kai.
- I hangaia tuatahitia tēnei tikanga hei āwhina i te hunga mate huka ki te whakahaere i ō rātou taumata huka toto.
- Kāore anō kia oti pai ngā taunakitanga pūtaiao hei whakaatu i te whai huatanga o tēnei tikanga mō te whakaiti taumaha.
- Ahakoa he iti te GI o tētahi kai, ehara i te mea he hauora tonu, ā, tera pea he pai te totika o ētahi kai he nui te GI.
- Ehara tēnei i te mahere kai katoa, engari he taputapu hei āwhina i a koe ki te whiriwhiri atamai mō ngā kai kei roto he warowaihā.
- Mena he mate huka tōu, he mōrearea rānei koe ki te pāngia e te mate huka, he mea tino nui kia kōrero koe mō tēnei tikanga ki tō tākuta.
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