Ina kōrero tātou mō te kai, inā koa ka whakaaro tātou ki ngā mea pēnei i te mate huka me te whakaheke taumaha, ka rongo pinepine tātou i te kupu 'warowaihā'. Engari he rite tonu ngā warowaihā katoa? Whakaarohia, kei roto i te kai raihi me te kai pīni tīhi he warowaihā. Engari he rerekē rawa te pānga ki ō tātou tinana. I tēnei rā ka kōrero tātou mō tētahi inenga hei āwhina i a tātou ki te mārama ki taua rerekētanga. Ko tōna ingoa ko te Taupū Glycemic , ko te GI rānei e mōhiotia ana e tātou katoa.
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He aha te Taupū Glycemic (GI)?
He tino māmā noa iho. Ko te Taupū Ngako (GI) he ine i te tere o te hurihanga o tētahi kai kei roto he warowaihā hei kūhuka, arā, te "huka" e mōhiotia ana e tātou, ā, ka tāpirihia ki te toto i muri i te kai.
Whakaarohia me te mea kei te whakakī koe i tētahi motuka ki te penehīni. Ko ētahi momo penehīni ka tere te mura, ā, ka hoatu he mana tonu ki te motuka. Ko ētahi ka puhoi te mura, ā, ka hoatu he mana mō te wā roa. Koinei te āhua o tēnei kai.
Ka inehia te uara GI i runga i tētahi tauine mai i te 1 ki te 100.
- Ka tere te nakunaku o ngā kai he nui te GI (70, neke atu rānei) , ā, ka piki tere te taumata o te huka toto.
- Ka āta nakunakuhia ngā kai he iti te GI (55, iti iho rānei) , ā, ka āwhina i te pupuri i te taumata huka toto kia pumau, kia pumau hoki.
He mea tino whai hua te mōhio ki tēnei uara GI māu, inā koa mēnā he tangata mate huka koe, e ngana ana rānei ki te whakahaere i tō taumaha.
Ka whakaputahia e tō tātou tinana he homoni e kiia nei ko te insulin, e whakamahi ana i te huka i roto i ō tātou toto hei whakarato pūngao ki ō tātou pūtau. Ina piki ohorere te taumata huka toto, he nui te mahi a te insulin. He uaua pea tēnei ki te tangata mate huka ki te whakahaere. Nō reira, mā te whiriwhiri i ngā kai he iti te uara GI ka āwhina i te whakahaere i tēnei āhuatanga.
He aha ngā kai he iti, he waenga, he teitei hoki ō rātou GI?
Āe, kia tirohia tātou he aha ēnei kai GI iti, waenga, me te GI teitei. Ka taea e koe te whiwhi whakaaro pai mā te titiro ki tēnei ripanga.
| Ngā kai he iti te GI (55, iti iho rānei) | Ngā kai he GI waenga (56 - 69) | Ngā kai he GI teitei (70, neke atu rānei) |
|---|---|---|
| He maha ngā huawhenua matomato, ngā hua pērā i te aporo, te karaka, te pea, te kāreti mata, te pīni kikī, te rēneti, te pī kau, te pīni matomato, te pīnati, te nati kāhew, me te miraka kore-ngako. | Kānga, panana, paināporo, paramu, cheri, ōti, raihi parauri, honi, taro kurakkan. | Raihi mā, taro, rīwai, keke reka, tōnati, merengi, pīni tiēre, kāngarepere. |
| Te tikanga: Ka āta nakunakuhia ēnei. Ka āta piki te huka toto. | Te tikanga: Ka nakunakuhia ēnei i te tere taurite. | Te tikanga: Ka tere te nakunaku o ēnei. Ka tere te piki o te huka toto. |
Ka taea te whakarerekē i te uara GI o tētahi kai?
Ae, ka taea. Kāore te uara GI i runga i te tapanga kai e pā ana ki ō tātou tinana i ngā wā katoa. He maha ngā take mō tēnā.
- Tikanga tunu: Ka piki ake te GI o ngā kai māngaro (hei tauira, te rimurapa, te rīwai) ina tunua. Waihoki, mā te tāpiri hinu, muka, waikawa rānei pērā i te rēmana, te winika rānei ki te kai ka heke te GI.
- Te Pakarutanga: Ina pakari rawa te hua, hei tauira he panana, ka piki ake tōna reka, ā, ka piki ake anō hoki tōna GI.
- Te hono i ngā kai: Ina kai koe i te raihi, he nui te GI, kātahi ka tāpirihia he mea nui te pūmua me te muka, pērā i te rēneti, te huawhenua, te ika rānei, he iti te GI, ka heke te GI o te kai katoa.
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Check Availability →Te rerekētanga i waenga i te Taupū Glycemic (GI) me te Utaina Glycemic (GL)
Ko tētahi atu kupu e rangona ana e tātou ina kōrerohia ana mō te GI ko te Glycemic Load (GL) . He iti noa te rerekētanga i waenganui i ngā mea e rua.
Hei whakarāpopototanga:
- Ko te GI (Glycemic Index) e pā ana ki te tere o te hurihanga o te kai hei huka i roto i te toto. Ko te "kounga" o te kai.
- Ko te GL (Kaupapa Glycemic) e pā ana ki te pānga o te nui o te kai e kainga ana e koe ki tō huka toto.
Me titiro tātou ki tētahi tauira: He teitei te GI o te merengi. Engari nā te mea he iti te nui o ngā warowaihā i roto i te poro merengi e kainga ana e tātou, he iti hoki te GL. Arā, kāore he pānga nui o te kai i te poro merengi ki te huka toto.
Heoi, ki te hoko koe i tētahi tōnati, he teitei anō hoki tōna uara GI, ā, nā te mea he nui te huka me te paraoa parakore kei roto, he tino teitei anō hoki tōna uara GL.
Ko te tikanga o tēnei, he rite tonu te hiranga o te momo kai e kainga ana e koe ki te nui o te kai e kainga ana e koe. Ahakoa he kai he nui te GI, ka iti noa iho te pānga mena ka kainga i roto i ngā rahinga iti.
Ngā painga o te kai iti-GI
Mā te kai i te kai iti-GI, ka taea e koe te whiwhi i ngā painga e whai ake nei:
- Āwhina ki te whakahaere, ki te whakaiti rānei i te taumaha.
- Āwhina ki te whakaheke i te toto toto.
- Te whakaiti i ngā taumata cholesterol.
- Āwhina ki te whakahaere, ki te whakaiti rānei i te mōrearea o te mate huka.
- Te whakaiti i te mōrearea o te mate ngakau.
Engari kia maumahara ki tētahi mea. Ehara i te mea ko te uara GI anake te mea hei whakaaroaro māu i te wā e whiriwhiri ana i tētahi kai hauora. Ahakoa he iti te uara GI o tētahi kai, ehara i te mea he 100% hauora. Hei tauira, tera pea he iti ake te uara GI o ngā maramara rīwai i te ōti. Heoi, he nui ake te uara kai o te ōti. Nō reira, he mea nui kia whakaarohia ngā huaora, ngā kohuke, me ngā kaora kei roto i a rātou i te wā e whiriwhiri ana i tētahi kai.
Ki te hiahia koe ki te mōhio atu mō tēnei mea, he pai ake te kōrero ki tō tākuta . Ka taea e ia te hoatu i ngā tohutohu pai rawa atu i runga i tō āhua hauora.
Karere Tangohia ki te Kāinga
- Ko te Taupū Ngako (GI) he ine i te tere o te pikinga ake o te taumata huka toto i roto i tētahi kai warowaihā e kainga ana e koe.
- Mā ngā kai iti te GI (huawhenua, pī, rēneti) ka whakahaere i te taumata huka toto, ko ngā kai nui te GI (raihi mā, taro, huka) ka tere te piki ake.
- Kaua e titiro noa ki te uara GI. Whakaarohia hoki te uara kai o te kai me te rahi o te wāhanga e kainga ana e koe. He mea nui te ine i te Kawenga Glycemic (GL) mō tēnei.
- Ka taea te whakarerekē i te uara GI whānui o tētahi kai e ngā āhuatanga pēnei i te āhua o te tunu kai me te āhua o te whakaranu ki ētahi atu kai.
- Me kōrero tonu ki tō tākuta i mua i te whakarerekē i tō kai, inā koa mēnā he mate hauora tōu pēnei i te mate huka.
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