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Hāʻawi nā kumu he nui i ka hoʻomohala ʻana i ka maʻi kō e like me ka momona, ka nohona noho, ka puhihaka ʻana, ka nele i ka hoʻoikaika kino a me ka ʻai ʻana i nā meaʻai momona. ʻO ke kuleana o nā carbs dietary, eia naʻe, he mea hoʻopaʻapaʻa i nā noiʻi he nui.
ʻO kēia no ka mea, i loko o nā noiʻi i hala aku nei, ua pili pololei ka pane ʻana o ka glucose i ka ʻai ʻana o nā huaʻaleʻale i nā ʻano inā pau ke kanaka i ka nui o nā carbs, e piʻi koke kā lākou pae glucose.
Eia nō naʻe, i ka hōʻea ʻana mai o ke kumumanaʻo o ka papa kuhikuhi glycemic (GI), ua kūpilikiʻi ke kumumanaʻo ʻoiai kekahi mau mea momona momona e like me ka berena a me ka laiki palaunu me nā mea ʻaihue like ʻole, ʻaʻole ia he kumu e piʻi koke ai nā pae glucose.
ʻO Glycemic index kahi waiwai i hāʻawi ʻia i nā meaʻai ma muli o ka nui o kā ke kō kō e hoʻonui ai. Inā haʻahaʻa ka GI o kahi meaʻai (ma lalo o 55), loaʻa nā carbs i ʻoi aku ka lōʻihi o ka wāwahi ʻana, ʻai ʻia, lawe ʻia a metabolised a pēlā, e hoʻāla mālie i nā pae glucose. [1]
Akā ʻaʻole mālama ka papa kuhikuhi glycemic, i ka nui o nā meaʻai i hoʻopau ʻia. ʻAʻole ia e ʻōlelo e pili ana i ka hopena piha o ka glucose i nā pae o ke koko. ʻO kēia ke kumu, glycemic load (GL), kekahi kumu i hoʻomohala ʻia e hui pū i ka nui a me ka maikaʻi o nā haʻuki.
ʻO kahi laʻana, ʻo ka GI o ke kinikini he 80, kahi kiʻekiʻe i hoʻohālikelike ʻia i nā hua ʻē aʻe. Akā ʻaʻole e hōʻeha iki kahi lawelawe ʻana i nā carbs. ʻO nā meaʻai GL haʻahaʻa (10 a i lalo paha) me nā meaʻai GI haʻahaʻa e hoʻopaʻa pū i nā pae glucose a kōkua i ka mālama ʻana i ka maʻi kō.
I loko o kēia ʻatikala, e ʻike ʻoe i kekahi o ka papa kuhikuhi glycemic haʻahaʻa a me nā meaʻai hoʻoili glycemic pono ia he olakino a momona hoʻi a hiki ke hoʻohui ʻia i kahi papaʻai diabetes. E koho pono.
Nā huaʻai
1. ʻalani
Wahi a ka American Diabetes Association (ADA), haʻahaʻa ka ʻalani i ka papa kuhikuhi glycemic, ʻo ia ke kumu e hoʻololi mālie ai i nā pae glucose. Hoʻopiha pū ʻia me ka fiber, potassium, folate a me ka wikamina C e hāʻawi i nā pono olakino o nā diabetics.
ʻO ka GI o ka ʻalani ka: 48
ʻO ka GL o ka ʻalani: 6
2. Pākaʻakai
ʻO nā huaʻōlua ʻelua a me ka wai ʻalani e manaʻo ʻia he olakino no nā diabetic no ka mea haʻahaʻa lākou i ka papa kuhikuhi glycemic. Nui ka momona i ka protein a me ka fiber a ʻo ka hopena e like me metformin, kahi lāʻau antidiabetic pono.
ʻano ʻoki lauoho no nā kaikamahine
ʻO ka GI o ka huaʻulu ka: 25
ʻO ka GL o ka huaʻōlū ka: 3
3. Mele
Wahi a ka ADA, hiki i ka ʻāpala ke hoʻokomo ʻia i loko o ka papaʻai diabetes ʻoiai he ʻuhane momona a me nā kō lākou. ʻO kēia no ka mea aia i loko o lākou ke kō (fructose) i ʻokoʻa loa mai nā kō i hana ʻia. Eia kekahi, ʻo Apple kahi kumu nui o ka fiber a me nā micronutrients he nui. [elua]
ʻO ka GI o ka ʻāpala ʻo: 38
ʻO ka GL o ka ʻāpala: 5
4. Maiʻa
He koho maikaʻi loa ʻo ka maiʻa no ka poʻe diabetes. Loaʻa ia i nā kau āpau a loaʻa kahi GI haʻahaʻa ma muli o ke kū o ke fiber. Eia nō naʻe, e hōʻalo i ka nui o ka maiʻa no ka mea nui lākou i nā carbs. Eia kekahi, pale i ka maiʻa i oʻo loa.
ʻO ka GI maiʻa ka: 54
ʻO ka GL o ka maiʻa: 11-22 (maiʻa liʻiliʻi nui)
5. hua waina
Hoʻohui nui ʻia ka hua waina me kahi haʻahaʻa o ka maʻi kō. Loaʻa iā ia kahi phytochemical ikaika i kapa ʻia resveratrol e hoʻololi i nā pae glucose a pale iā lākou mai ka hoʻonui ʻana.
lauoho no ka oval helehelena Indian kaikamahine
ʻO ka GI o ka hua waina ka: 46
ʻO ka GL o ka hua waina: 14
Nā mea kanu
6. Broccoli
Aia i loko o Broccoli kahi kiʻekiʻe o ka sulforaphane e hoʻemi i nā kiʻekiʻe glucose a hoʻomaikaʻi i ke kūpaʻa o ka insulin i nā diabetics. He GI haʻahaʻa kona a me GL haʻahaʻa me nā meaola nui e like me ka calcium, hao, zinc a me nā huaora. [3]
ʻO ka GI o broccoli ka: umikumālima
ʻO ka GL o broccoli: 1
7. Mīkini
Wahi a kahi noiʻi, ʻo ka nitrate inorganic i loko o kēia mea ʻai e hoʻohuli i ka holomua o ke kūpaʻa ʻana o ka insulin a me ke kīnā ʻole o ke kelepona, a pēlā e hoʻokūpaʻa ai i nā pae glucose a pale i nā pilikia e pili ana i ka maʻi kō. [4]
ʻO ka GI o ka milo ke: umikumālima
ʻO ka GL o ka milo: 1
8. ʻO Tomato
Haʻu haʻahaʻa ʻo Tomato i ka papa kuhikuhi glycemic a me ka waiwai i nā antioxidants. Mālama ia i ka hoʻohaʻahaʻa oxidative stress i ke kino a pale i ka mumū, ʻo ia ke kumu nui o ka maʻi kō a me nā pilikia.
ʻO ka GI o ke kōmato: umikumālima
ʻO ka GL o ke kōmato:
9. Kāloti
ʻO nā kāloti maka maka a moa hoʻi i manaʻo ʻia he olakino no nā diabetic ʻoiai ʻo nā kāloti ke kōkua i ka hoʻēmi ʻana i ke kumukūʻai glucose koko. ʻOi aku ka wai o kāloti no ka mālama ʻana i ka maʻi kō. Haʻahaʻa nā kāloti i ka papa kuhikuhi glycemic a me nā calorie a piha me nā huaora pono.
ʻO ka GI o kāloti: 47
ʻO ka GL o kāloti: elua
10. Kukama
ʻO ka kukama kahi meaʻai kūpono no ka kaohi glycemic a me ka hoʻoliʻiliʻi o nā pilikia diabetes. Loaʻa nā hopena antioxidative i kēia meaʻai i nā hunaola pancreatic a pale iā lākou i ka poino i hoʻokumu ʻia e nā radical free.
ʻO ka GI o ka kukama ka: umikumālima
ʻai no ka puhi ʻana i ka momona o ka ʻōpū
ʻO ka GL o ka kukama: 1
ʻO haʻi ʻē aʻe
11. ʻAalemona
ʻO nā hua maloʻo e like me nā ʻalemona e kōkua i ka hoʻēmi ʻana i ka spike glucose a mālama i ka hyperglycemia. He hopena maikaʻi kā lākou i nā pae kolesterol a hoʻoliʻiliʻi paha i ka makaʻi o nā maʻi puʻuwai i nā diabetes. [4]
ʻO ka GI ʻalemona ka: 5
ʻO ka GL o ka ʻalemona: ma lalo o 1
12. Nā Prunes
Hoʻomaloʻo ʻia ʻo Prunes i nā plum i waiwai i ka fiber a haʻahaʻa i ka papa kuhikuhi glycemic. Hoʻopili pū ʻia lākou me nā huaora e like me ka wikamina A, ka wikamina B2, ka potassium a me ka protein. Hoʻomaopopo pū ʻia nā prunes e hoʻonui i ka māʻona a hoʻemi i ka lawe ʻana o ka meaʻai.
ʻO ka GI o nā prunes: 40
ʻO ka GL o nā prunes: 9
13. ʻO Chickpeas
Kūkākūkā kahi noiʻi e pili ana i ka kiʻekiʻe satiety a me ka papa haʻahaʻa glycemic haʻahaʻa o nā pīpī. Hiki iā lākou ke hōʻemi i ka 29-36 keneta o nā pae glucose ma waena o 0-120 mau minuke. He kiʻekiʻena ʻo Chickpeas i ka puluniu a me ka starch kūpale i kuleana no ko lākou GI haʻahaʻa. [5]
ʻO ka GI o nā pīpī ʻo: 28
ʻO ka GL o nā pīpī ʻo: ma lalo o 10
pehea e hoʻomaʻemaʻe ai i ka maka ma ka home
14. Lētēlē
Hoʻopili ʻia ka ʻai mau ʻana o ka lentil me ka papa kuhikuhi glycemic i hoʻomaikaʻi ʻia a me nā hanana haʻahaʻa o ka maʻi kō. Hoʻopili ʻia lākou me ka laulā o nā meaola bioactive, me nā polyphenols i loaʻa i nā anti-diabetic waiwai.
ʻO ka GI o nā līlū: 32
ʻO ka GL o nā piʻo: ma lalo o 10
15. Laiki palaunu
Wahi a kahi noiʻi e hoʻololi i ka laiki keʻokeʻo me ka laiki ʻeleʻele e hoʻohaʻahaʻa iho i ka maʻi diabet ma o 16 kenetene Loaʻa i ka laiki Brown ka nui o nā fiber dietary, nā minelala a me nā wikamina e kōkua i ka mālama ʻana i nā pae glucose a pale i ka piʻi koke.
ʻO ka GI o ka laiki ʻeleʻele: 55
ʻO ka GL o ka laiki ʻeleʻele: 2. 3
