Glycemic Index a me ka calorieʻai: papaʻaina i ka ho omaulia

Hoikehonua, ke kaiāulu kanaka, i ka hae o ke kēia mau manaʻo: pehea e hana hou i ke kālā, pehea e lilo healthier a pehea e mi kino. Ma ka wahi mua mākou e, Eia naʻe, 'aʻole i pane mai, akā, i ka hope elua, noonoo, me ka nānā' ana i manaÿo e like me glycemic 'inideka, a caloric ka ai (papaaina e e hāʻawiʻia ma lalo nei).

Mākou i noonoo i ka walaʻauʻana ideology o na adherents o keia 'oihana, ua noonoo a pau na pros a me Con.

he manawa pōkole hoʻonaʻauao polokalamu

Ke glycemic inideka (GI) - he hou ano o nā mea a pau ia mau waiwai i pihaʻi me carbohydrates, a hiki e hōʻuluʻulu manaʻo ma ka kanaka kino. Ke hoʻohalahala ike maopopo hai mai ai i ka calorie maʻiʻo mea i ke anakahi hope ma a mākou e kālele ana. A me ka glycemic 'inideka , a calorieʻai mai i ulu kekahi' ana paha inversely hapaʻauhau. Ma keia hihia, no ka GOP mea hiki ia i aneane i ka oi hana ole ma ke kaʻina hana o ke kaupaonaʻana poino, ma mua o'aiaola waiwai.

rationale

Ma a me ka nui, i kēia 'inideka mea he hōʻailona a characterizes i ka uku o ka cleavage huahana i loaʻa ka carbohydrates, ina e hoohalike ia me ka mämä holo o ka splitting o ke gula monakō koko, a ua manaoia e lilo i kekahi ano o ka benchmark' inideka, a ua like me 100 huahelu. Ke kiekie o ka 'inideka, ka mea kiʻekiʻe i ka mämä holo o ka cleavage huahana. Ma ke kaʻina hana o ke kaupaonaʻana poho e ole hoʻohemahema wale ia he ana me ka glycemic inideka o kaʻai. Table no ke kaupaona poho ma muli wale nō ma luna o calories e e haawi kiʻekiʻe ka pono a me ka lōʻihi-manawa i nā hualoaʻa me ka lawe i loko no o ka GI.

Dietetics 'Oi ka makemake e puunaue i nā huahana i loaʻa ka carbohydrates iʻekolu pūʻulu - me ka haʻahaʻa, meakino a kiʻekiʻe glycemic inideka. Inā 'oe e hele i ihola, ai a pau me ka GI kiʻekiʻe hoʻokomo i loko o oi aku ka wikiwiki, ka ipu carbohydrates, no ka mea hoi ai me ka haʻahaʻa GI makemake mai lohi, luna' carbohydrates. More au mamuli glycemic inidekaʻai (papa ole kaiapili) hiki ke aʻo ma ka pili 'inikua moʻokalaleo.

E hāʻawi aku kōpaʻa ka lolo!

E like me ka olelo mua, no ka makemake e ola ke ola i ke Aloha Hawaii hiki aku ai i na manao. Kekahi i loko o ka pono o ka hysteria loa kaupalena carbohydrates, hoopakela aku he maemae, uncomplicated monakō koko-kumuʻiʻoʻai. Ma keia ano, e hiki ke lilo aku i ka lā a 'elua, ma hope i ka mea, i kaʻeleu "Pule Hoola nalo," aaeei - he kanaka haha māluhiluhi, makemake i ka hiamoe , a i maopopo ole i ka hana ma ia la, oia ka me ai, aʻai pono! Naʻe, i ka pololei i loko o ia i kaʻai a me ka mea e honi. E ka wehe i kekahi wahi huna, i ka niho o nā kamaliʻi a pau kona obviousness: ke koena e ia a puni.

Ka nele o nā carbohydrates hiki aku ai i ka pololi ana o na nāʻiʻo a me ka lolo, he kanaka hoʻonāwaliwali a ulu hookananuha oukou. Beautiful kiʻi, mea ole ia? O ka holo ana, e haawi aku i kekahi mea i pono, e like aʻo i e na koho pono i waena o ka nui o kaʻai i loaʻa carbohydrates. Glycemic Index a calorieʻai (papaʻaina i hoikeia ma lalo nei) ke kōkuaʻoe me kēia.

Good carbs, ino carbs

Carbohydrates i okoa mai kekahi i kekahi, akā, i loko o ka digestion kaʻina hana a pau i loko o hoohuliia monakō koko, i lawelawe 'ana i wahie no ke kino, ina ia i ka mea e pono ai ikehu. Ua poʻe luna no ka aaioee o insulina, a ua hua mai i loko o ka pancreas. Onceʻoe iʻai, insulina hoʻomaka i ka hana. Penei, carbohydrates hoʻopōʻaiapuni kaʻina ua ana mua.

Ka hopena, mai ka carbohydrate - monakō koko, akā, no ka uku ana o "kanaka" loli aʻe.

Aku, wikiwiki!

Mau mämä holo-sprinters carbohydrates ke kemu kokoke koke, noho haumāna kahi i ke ala i loko o ke koko kōpaʻa. A me ka ikaika, hele akula i loko o ka hokii, e like me ke kō, hina iho la ikaika, me he hopena oe manaʻo nei ke he brutal wi, akā,ʻai nō nei. Meaola tactfully olelo mai ai me ia i mea makaukau e refuel koke aku. Inā 'oe e e pana aku au i nā mea a pau i kēia ikehu luahohonu koke (hola oihana poe hana!), It koke kikiʻo ma kou aoao ma ke ano o ka momona. Ka like ana o ia i ke ana, e like me ka mea glycemic inideka (papa 'ole e ka papa inoa), e leie aku oe, e pale aku ia. Kanaka e malama i 'eleu, nui i ka hoopau i na calories like ia ka hāhai - mea ma ka kumumanaʻo. I hana, wale a nau hou i ke kō i loko o ka 1500-2000 kcal ka loa nā palapala mai e loaa ana i ka pancreas. Aia hoʻi, ka mea, ua pono i ka paka i ka hihiu dala o ka insulina no ka pōkole wā o ka manawa. Kēia aaeei kumu no na keena e komo mai wikiwiki, i hiki hoʻomōhala i loko o ka nui maʻi. E ho ohana i ke kahua o ka pu ana o kaʻai "glycemic 'inideka, a caloric" (papa' ole e ka papa inoa), oe e hoʻokō maikaʻi loa i nā hualoaʻa ma ke ala o ka malama ana i ko lakou ola.

Kali a me ka napoo Huipû - ma ka hele ana

Ae hoolohi carbohydrates hoi like ke ku pono. I mea e pono hōʻuluʻulu iā lākou, insulina ua hua mai la i ke kiʻekiʻe o,ʻo ia hoʻi, ka pancreas ua functioning i kaʻoluʻolu pololei no ka mea i loko o. I ka nui o ke koko kō, aole ia i lele, akā, koe ma ka pono 'ilikai, hiki i ke kino o ka lōʻihi manawa e haha aku hoʻoana aku. No laila, no ka laʻana, e like me ka paipai ana ma ke kino nulu'Īkalia mai durum palaoa, ma muli naʻe o nā mea a pau lākou calories. 'O kēia kekahi laʻana o pehea e hoole aku paha i kekahi i kekahi glycemic inidekaʻai + ka papaʻaina no ke kaupaona poho, e lawe i loko no o ka calories.

Summary papa o ka ai

A 'aneʻi o ka papaʻaina o nā huahana haawiia i loko o kēia' atikala oi ma mua o kekahi manawa.

Kēia i ka papa inoa o nā huahana e ae oe e hana i kouʻai like ka nui me hiki pono mai a pau kumumanao o ka hoomaopopo, mai ka glycemic 'inideka, a caloricʻai papa uhi ka poʻe. Oe wale Pono e koho i nā huahana i i ka henua pololei HI, a me ka mai o ia i kaʻai o "ke kaupaonaʻana" mai kou ikehuʻai ana.

Glycemic inidekaʻai no ka mimikō

Ua huli mai,ʻaʻole pono i ka manaʻo o "glycemic inidekaʻai" (Table). Ma mimikō noi aku i ka kūikawāʻai, a paa mai i ka maʻamau koko kōpaʻa. I ka rula o ka wae ana o ka ai i kulike ai me ka GOP no ka manawa mua i ka malamalama 15 makahiki aku nei i loko o ka ulu ana o ka mana'ōnaehana i mea conducive ke kanaka me mimikō. Ua hiehie ka glycemic 'inideka, a caloric ka maʻiʻo o ka ai, o ka poe akamai i pololei derivation o ka haʻilula, akahai kino no diabetics. Ma muli o ka 'ike ma luna, a wehewehe i ka hopena ma luna o ke kino o ka hoʻokēʻai a me ka lohi carbohydrates, ua hiki ke manao nei makou maʻi kanaka i ikaika ka paipai, e hoomakaukau i kā lākouʻai, mai ka muaʻaina huahana. Keia ana e malama i kou koko kōpaʻa ma ka kupono iliwai, ae ho'āʻo ana hua'ōlelo i makemake kēia, a fluctuations. Ua Ua hoi pono e malama mākaukau 'ike ma luna o ke kumuhana "glycemic inideka a me ka calorieʻai." I ka papaʻaina o keia ano keia ano e hiki ai, ina he pono, a hiki i koke aku i kāu mea e pono ai, e ai ai i ka mea maikaʻi loa i nā hualoaʻa.