Mālama nui: huahana me ke kiʻekiʻe glycemic inideka!

Ka mea i na calories a me kā lākou helu i loko o kaʻai e loli ai mākou huahelu ua ike, ina ole a pau, a laila loa kanaka. Inā e kiai i kouʻai, e alakai i ka olakino Aloha Hawaii, oe e maopopo leʻa e lohe i ka quality, nui a me calories ai. Akā, he mea kupono i ka pāʻana i kou kaumaha? Ua huli mai i losing kaumaha ua loli ole wale na calories i kakauiaʻi maluna i loko o ka meaʻai, akā, i kona glycemic inideka. Ma ia mea e ike ia e kouʻai pono no hoi nui. He aha ka mea, i kaʻai me ka kiʻekiʻe glycemic inideka E e hoʻokoe 'paha minimized ma ka mea e malama i ka aka hemolele?

Oh, i kēia hoʻopunipuni glycemic inideka!

Mua o nā mea a pau, e pono e hana i ka mea ana i glycemic inideka (GI), a me ke kumu āna i ua ai makau o. Kēia anakahi e hōʻike mai ana i kekahi mauʻai loli ai i ke ala i loko o ke koko kōpaʻa. Ke GOP Ua kiekie ka wikiwiki ua hōʻuluʻulu manaʻo i ka ai, a hoohuliia mai i loko o ke gula monakō koko. E like me ka hopena o ka oi mahuahua i loko o ke koko kōpaʻa ia lŘlŘ. Loaʻa pākeu ka mea,ʻo ia ke kahua o ka momoma hoʻokomo kālā. Akā, e like me koke i ke ano kulu, a he mea i ka manao o ka pololi. A laila, hou mākouʻaiʻai me ke kiʻekiʻe glycemic inideka, e e māʻona, a me na mea a pau ua hai hou i loko o ka kaiapili. O ia ka leo pono, i kela lā, loaʻa nō keu kenimika a maoli he kaupaona. Mākou mea, ke'ōlelo mai ma ka poino, no ka mea, mākou eʻai, no ka mea hapanui loa, haʻahaʻa-calorieʻai. No ke aha la i keia ahaʻia nei?

Low-calorieʻai me ka GI kiʻekiʻe: i ka ino pomaikai!

Ke glycemic inideka mea,ʻaʻole ma ka pololei e like me ka calorie maʻiʻo o huahana. O ka holo ana, ke kokoleka ka hoaka a me na mea Pie GI mea kiʻekiʻe. Akā, he aha hoi kau e olelo e pili ana i uala paha watermelon? Ka mea, i loa kolohe ole nae, i, ma ka mea ku ole, e pono no ke ola i keʻai. Pela GOP mau huahana mea i waena o ka lani kiekie loa. 84 a me 75 pakahi. I ia manawa, e like me ka kokoleka, ka huahelu o 70, oiai ka Jam ma nā mea a pau 55. e ike nei anei oe no ke aha la e ai pono, e hiki no iaʻu ke kaumaha? Kekahi o na kumu -ʻai me ke kiʻekiʻe glycemic inideka.

Ia paena e ku ei ka glycemic Index

He aha e hana ai? Maoli i, e haawi aku i kekahi seemingly ola a me ka dietaryʻai, mai ka hua a me ka lau, e lawe mai hoʻi i ka maʻamau i kaʻai? O ka holo ana mai. A me biscuits (GI = 70),ʻaʻole hiki ke auou caiaiai carrots (GI = 85), ke aikane e emi i ka glycemic inideka o ka ai. Mai poina e pili ana i na nā wikamina a pau, nā minelala hao a me'aiaola huahana. He nui ke hoomakaukau, a hui pu ihoʻai pono. Mai keia hilinaʻi nui pili kēia i paha o kaʻai me ka kiʻekiʻe glycemic inideka, meakino a haʻahaʻa. E hoomanao i aloha ia GI aoao o ka imu. Ka oi hoʻokō 'i ka ai, ua waihoia i, ka mea maluna o ka GI. No laila, ho'āʻo e hoomakaukau ai no ka loa, mai overcook a mai i hōʻuluʻulu ka lau, kiliala, a no laila, ma luna o. No ka laʻana, uala, pulehu iho la i loko o kaʻaʻahu, a me ka e pono no ka GI haʻahaʻa ma mua o Masa uala. Kekahi mea nui wahi: o ka hoʻohui pū akau. No laila, GI me ka waiū me ka ohia (kumuʻiʻo a me carbohydrates) e e haʻahaʻa ma mua o ka hua (carbohydrate).

E kau iho i nā makakoho ma ke koho a me ka makaukau o ka ai

Eia kekahi mau rula i e e ukali ina oe e makemake, e koe i kāuʻai. Loa kń na mea carbohydrates me kiʻekiʻe glycemic inideka (ke kanakē, nā kuki a me nā meaʻono hoʻi), e like me ka pono me maiʻa a me ka waina. ʻai hou hou hua a me ka lau, salads kahikoia me ka aila oliva. Sayings a frying makemake baking paha e kū nei. Ka nui oe narezhete huahana, i ka mea i oi aku ka pomaikai e ia i loko o ia mau mea. Me ka pili ana i ka kiliala a me kiliala, koho okoa mānoanoa, aole i ka hoʻokēʻai ai. Inā 'oe makemake e lilo ke kaupaonaʻana, a laila, e pono i ka ke kaha kiʻiʻana ditety papa ʻai me ka haʻahaʻa glycemic inideka. Oe e loaʻa ia ma ka likeʻole punaewele, i loko o nā puke a me nā Hōʻuluʻulu manaʻo puke ma luna o kou kino (ma ka nui, no ka diabetics). E hiki no oe i ka mea koho o nā kīʻaha a me nā huahana (nānā 'ana i GI) no ka kela laʻai.

Ka ekolu eiiiiiaiou o ke ola a me ka maikai

Ano, e ike i kou ai me ka nānā 'ole wale ma kona waiwai a me ka calorie maʻiʻo, akā, i glycemic inidekaʻai. Mai poina e pili ana i kela a me keia o na eiiiiiaiou ekolu o ke ola i ke kuhikuhi kahua paʻa, a laila, i kou kaumaha, e mau ia ma ka maʻamau hana - ma ke kiʻekiʻe, a me ka ili, lauoho a me nā kui - i hemolele ke ano.