Hoki kai tōtika tika he tika ki te whakaaro i te kai taupū glycemic

I te mutunga o te rau tau XX kua whakawhanakehia reira he pūnaha o whakarōpū o ngā hua i roto i te taumata toto kūhuka i runga i te wā i muri i ingestion o te hua ngā kai. Ki tenei mutunga, whakaurua e matou te ariā o "taupū glycemic kai." whakaata te reira i te nui o te hua i roto i te huka toto i kai i te hua. Ka rite ki te paerewa tino maha tango kūhuka, tona taupū ko 100.

Ko te teitei te taupū glycemic o kai, te nui te huka toto e whakatika i muri i whakahaere, me te ake whakawhanake ki taiāki. Tenei taiaki tohatoha huka ki te kopa o te tinana ki te whakamahi i te reira, ngako te taikaha ranei i etahi wāhi o te tinana kia rite ki te ngako. ārai hoki taiāki te faafariuraa o te ngako putu ki te kūhuka, e te tukatuka tonu i te tinana. Tenei tikanga o te whakaeminga riro tatou i to tatou mau tupuna, ka i te rāhui i roto i te take o te kore o ngā matūkai ngako kua he tiai o te ora i roto i wā uaua o te kore o te kai.

I muri i te taumata titi kūhuka koi ko kore iti tautuku, meinga he mana'o teka o te kai. Inu nui o ngā hua he taupū glycemic tika tiketike taea meinga e kore anake te mana'o ore o te kai, engari whakaongaonga hoki te whanaketanga o te momo II mate huka, pāhoahoa, whanoke, pēhanga toto tiketike, te mōmona me te tahi atu mate.

I te wa ano i tango i te torutoru hua e whai he taupū glycemic iti, te putanga o te matekai mana'o tino roa me te kai i muri e kai koe i te rota iti. Na reira, tūtohu me'akai ki te tīmata i te ata ki te torutoru rihi o tenei kāwai: pata, huawhenua, parāoa witi katoa, hua kawa, waiu, me te tahi atu ngā hua pūmua, me te muka.

Ko te kai taupū glycemic rerekē i runga i te tohu o te tukatuka kai. Hei tauira, raw huawhenua i he nui i raro i maoa (kāreti raw - 35, kohuatia - 85) te ahua. Kei te pai kai hua me huawhenua ki te kiri - kei reira te muka anake, e pōturi iho te rere o te kūhuka ki te toto, te whakaiti i te kai taupū glycemic whānui ranei te kai rite te katoa.

Ki te whakanui ake i tohu o te mira hua faarahi tona taupū glycemic: rohi o paraoa nui-kōeke - 95, te taro ma i te paraoa o te kōeke tuatahi - 70, parāone - 50, Whole parani Witi - 35. No tenei take, te nuinga whakahere anake kai whakamahi hua paraoa i te paraoa iti-kōeke.

Hoki te nuinga o te iwi, he mea e minaminatia ki te whakamahi i ngā hua ki iti taupū glycemic. I muri ratou fariiraa i te hua whakawhenumi puhoi me te ara maeneene me te hinga nui o te kūhuka i roto i te toto. Tenei taea hoki te horomanga caloric katoa iti kihai i ite matekai, mana taimaha, me te karo i te haaputuputuraa o putunga fatty. Hei whakaaro mo tenei kōwhiringa, ka hiahia koe te tepu. Kei te tikanga wehea te taupū glycemic ki e toru ngā kāwai:

• Iti - ki runga ki te 40.
• Waenga - i 41 ki te 70.
• High - neke atu i te 71.

Me koe ki mahara: te ngako atu, te pūmua, me te muka, te raro nga hua taumata glycemic. hua Pūmua, te waikawa me te cellulose taea pōturi iho nui te kūhuka i roto i te rere toto, i te whakaiti i te whānui kai taumata glycemic me te kupu whakarite i te kai.