Tracy Norris
ʻO ka glycemic index a me ka glycemic load nā waiwai e hōʻike ana i ka mana o nā meaʻai i ke kiʻekiʻe o ke kō koko. Maʻaneʻi hiki iāʻoe keʻike i keʻano o ka unuhiʻana o nā waiwai a me ka mea e pono aiʻoe e hoʻolohe.
ʻO ka glycemic index a me ka ukana glycemic no ka maikaʻi o ke kō koko koko
Hōʻike ka glycemic index a me ka ukana glycemic i ka hopena o ka meaʻai i ke kiʻekiʻe o ke kō koko a pēlā pū kekahi i ka pae insulin. Hoʻokumu ʻia ka glycemic index a me ka glycemic load e kōkua i ka poʻe me ka maʻi diabetes e koho i nā meaʻai. Hoʻohana ʻia lākou e nā poʻe he nui e makemake e ʻai me ka ʻike. ʻO kā lākou mau ʻano meaʻai ponoʻī i puka mai i kēia, e laʻa me B. ka Glyx diet a i ʻole ke ala Logi.
Hoʻopili kēia: ʻoi aku ka kiʻekiʻe o ka glycemic index a ʻoi aku ka kiʻekiʻe o ka ukana glycemic, ʻoi aku ka nui o ka hopena i ke kiʻekiʻe o ke kō koko a ʻoi aku ka maikaʻi o ka meaʻai i ka meaʻai olakino. Akā ʻaʻole ia maʻalahi.
He aha nā waiwai glycemic maikaʻi, a ʻo wai nā mea maikaʻi ʻole?
ʻO ka glycemic index a me ka glycemic load waiwai e unuhi ʻia penei:
Hōʻike Glycemic (GI):
- GI haʻahaʻa: 55 a ma lalo
- ʻAwelika GI: Nā helu ma waena o 56 a me 69
- GI kiʻekiʻe: 70 a ma luna
ʻO ka haʻahaʻa Glycemic (GL):
- GL haʻahaʻa: 10 a ma lalo
- Medium GL: Nā waiwai ma waena o 11 a me 19
- GL kiʻekiʻe: 20 a i luna
No laila inā makemake ʻoe e hoʻohaʻahaʻa i kou pae kō koko i ka liʻiliʻi, pono ʻoe e koho i nā meaʻai me nā haʻahaʻa haʻahaʻa, ʻoiai ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā waiwai o ka ukana glycemic.
ʻOiaʻiʻo, hiki iā ʻoe ke ʻai i nā meaʻai me ka GL medium a i ʻole ka GL kiʻekiʻe, e makaʻala ʻaʻole e ʻai i ka nui a i ʻole e hui pū me nā meaʻai me ka GL haʻahaʻa. No ka mea maʻamau ʻaʻole ʻoe e ʻai i hoʻokahi meaʻai wale nō, akā he kīʻaha me nā meaʻai ʻokoʻa, ʻokoʻa loa kēia GL ma mua o nā meaʻai pākahi a no laila hiki ke loaʻa ka hopena ʻokoʻa loa i ke kiʻekiʻe o ke kō koko.
ʻOi aku ka maikaʻi e hoʻohana i ka ukana glycemic
ʻO ka pilikia me ka glycemic index ʻaʻole ia e noʻonoʻo i ka maʻi carbohydrate i loko o nā meaʻai. E pili mau ana ia i ka 50 g o nā kalapona, no ka nui o ka nui o ka ʻai o ka meaʻai i nīnau ʻia no 100 g. ʻO ka ukana glycemic, ma ka ʻaoʻao ʻē aʻe, e pili ana i ka 100 g o ka meaʻai holoʻokoʻa, ʻo ia ka mea i ʻoi aku ka manaʻo.
No laila, hiki i ka meaʻai ke loaʻa i kahi helu glycemic kiʻekiʻe a ma ka manawa like he haʻahaʻa haʻahaʻa haʻahaʻa - ʻo ia hoʻi ke loaʻa i ka meaʻai he liʻiliʻi wale nō nā carbohydrates no 100 g.
Hōʻike ka ʻokoʻa i kēia laʻana:
- Loaʻa i kahi peach ka GI o 76. Eia naʻe, no ka mea he haʻahaʻa haʻahaʻa haʻahaʻa wale nō o 9 g no 100 g, he liʻiliʻi ka hopena o ke kō koko. No laila, ʻo ka ukana glycemic he 6.8 wale nō: helu GL = 76 x (9 g / 100 g) = 6.8
- ʻO ka berena keʻokeʻo he GI o 73. Eia naʻe, ma kahi o ka hapalua o ka berena keʻokeʻo he carbohydrates (50g no 100g), no laila - ʻoiai ka GI haʻahaʻa - ʻoi aku ka kiʻekiʻe o ka hopena o ke kō koko ma mua o ka peach. Hōʻike maopopo ka haʻahaʻa glycemic i kēia a ʻo 36.5: Ka helu GL = 73 x (50 g / 100 g) = 36.5
Pehea ka pili ʻana o nā meaʻai i ke kiʻekiʻe o ke kō koko
Inā he mea hou ʻoe i ka metabolism glucose, e hāʻawi kēia ʻāpana iā ʻoe i nā kikoʻī i hiki iā ʻoe ke hoʻomaopopo i ke kumu o ka glycemic index a me ka glycemic load he hoihoi loa no ka meaʻai olakino.
ʻO kēia ke ʻano o ke kō
I ka wā o ka ʻai ʻana, komo ka glucose mai ka meaʻai i loko o ke koko mai ka ʻōpū liʻiliʻi. Piʻi ke kō koko koko. Kapa ʻia kēia pane ʻo ka pane glycemic. Mai ke koko, e puunaue ʻia ka glucose i nā cell, no ka mea, pono lākou i ka glucose no ko lākou lako ikehu.
Hoʻomalu ʻia ka lawe ʻana i ka glucose, ma waena o nā mea ʻē aʻe, e ka hormone insulin, i hana ʻia i loko o ka pancreas. Ke piʻi koke ke kiʻekiʻe o ke kō koko, hoʻokuʻu ka pancreas i ka insulin. Piʻi ka pae o ka insulin. Ke hoʻokaʻawale ʻia ka glucose mai ke koko i loko o nā keʻena, e hoʻomaka ana ke kiʻekiʻe o ke kō koko e hāʻule hou. Hōʻike hou ke kino i ka pōloli a hoʻomaka hou ka pōʻai.
He ʻokoʻa loa ka hopena o ke kō koko koko
ʻO kēia kahi e pāʻani ai ka glycemic index a me ka ukana glycemic: Inā ʻoe e ʻai i kahi ʻāpana berena keʻokeʻo, no ka laʻana, piʻi koke ke kiʻekiʻe o ke kō koko a kiʻekiʻe loa a hoʻopuka ka pancreas i ka nui o ka insulin e hoʻohaʻahaʻa hou i ke kiʻekiʻe o ke kō koko no ka mea ʻO ke kiʻekiʻe o ke kō koko kiʻekiʻe he mea pōʻino a no laila pono e pale ʻia.
Ma ka ʻaoʻao ʻē aʻe, inā ʻoe e ʻai i ka peach, ʻaʻole piʻi ke kiʻekiʻe o ke kō i ke koko, ʻo ia hoʻi, pono ka pancreas e hana i ka insulin liʻiliʻi, hāʻule mālie ke kiʻekiʻe o ke kō koko a lōʻihi ka manaʻo o ka māʻona. No laila he haʻahaʻa haʻahaʻa ka glycemic load ka peach, ʻoiai he kiʻekiʻe ka palaoa keʻokeʻo.
Me ka ukana glycemic kiʻekiʻe, piʻi ka pilikia o ka maʻi diabetes
Ua ʻike ʻia e hiki ke hoʻonui i ka maʻi diabetes i ka meaʻai kiʻekiʻe. Akā aia kekahi mau meaʻai e hoʻonui ai i ka maʻi diabetes ʻoiai ʻaʻole i loaʻa ke kō, e like me B. ka berena keʻokeʻo i ʻōlelo ʻia.
Me ke kōkua o nā waiwai mai ka glycemic load a me ka glycemic index, ʻoi aku ka maʻalahi o ka ʻike ʻana i nā meaʻai i pilikia i kēia ʻano a ʻoi aku ka liʻiliʻi.
ʻO ka ʻai ʻana i nā meaʻai me ka haʻahaʻa glycemic kiʻekiʻe hiki ke hoʻoikaika i ka pale ʻana i ka insulin. Inā loaʻa ke kūpaʻa o ka insulin a i ʻole ka hemahema o ka insulin, ʻaʻole lawa ka glucose i komo i loko o nā keena a mau ke kiʻekiʻe o ke kō koko - ua kapa ʻia kēia he maʻi diabetes.
ʻO nā meaʻai haʻahaʻa-glycemic e hoʻomaikaʻi i ka maʻi diabetes
ʻO ka mea ʻē aʻe, hiki i nā meaʻai haʻahaʻa-glycemic, ʻo ia hoʻi nā meaʻai me ka haʻahaʻa glycemic haʻahaʻa a i ʻole ka haʻahaʻa glycemic index, hiki ke hoʻomaikaʻi hou i ka maʻi diabetes.
Ma kahi loiloi 2019, ua nānā pono nā mea noiʻi i ka huina o 54 mau haʻawina e pili ana i kēia kumuhana. Ua hoʻoholo lākou he hopena maikaʻi ka ʻai ʻana i nā meaʻai haʻahaʻa GI i ka hoʻokē ʻai ʻana i ke kō koko koko, BMI (body mass index), a me nā pae cholesterol i ka poʻe me ka maʻi diabetes.
Ua kākau nā mea noiʻi he liʻiliʻi nā hopena, akā he hopena liʻiliʻi wale nō nā lāʻau lapaʻau i ke kiʻekiʻe o ke kō koko.
ʻOi aku ka nui o nā hopena i ka hoʻokē ʻai ʻana i ke kō koko i ka lōʻihi o ka lōʻihi o nā haʻawina, ʻo ia ka lōʻihi o ka ʻai ʻana o nā mea hoʻāʻo i ka meaʻai haʻahaʻa-glycemic. ʻEhiku o nā haʻawina i lōʻihi ma mua o ʻeono mahina.
