Anter
ʻO ka ʻākoʻakoʻa paʻakikī a i ʻole nā lohi ʻaihue kolo paha kēlā mau mea ʻākoʻakoʻa a i ʻole nā huaʻaleʻale i hana ʻia i nā kaulahao lōʻihi loa o nā kō (oligosaccharides a polysaccharides), maʻa mau i ke ʻano o nā olona a i ʻole nā starches, ʻo ka hope ka hana o nā mea kanu e mālama i ka ikehu (e like me ka momona o nā holoholona).
ʻAʻole like me ka ʻākoʻakoʻa Māmā a wikiwiki paha (monosaccharides), hāʻawi kēia mau meaola i ke kino me ka hoʻokuʻu o ka ikehu lōʻihi ma loko o ka lā, ʻo ia ke kumu e koi pinepine ʻia ai no ka poʻe e ʻimi nei e lilo ka kaumaha.
Kēia ala, hāʻawi nā mea kāhūpīpī paʻakikī i kahi manaʻo ʻoi aku ka nui o ka hoʻopihapiha, ʻoiai ʻaʻole hiki ke hoʻolilo i glucose i ka wā koke a mālama ʻia i ke ʻano o nā mālama o momona, e like me ka hihia me nā huehue ʻaʻā maʻalahi. No ke kumu like, hoʻonāwaliwali kā lākou ʻai ʻana no ka poʻe me ka maʻi diabetic a i ʻole ke kaulike metabolic, a he mea ʻē aʻe e koi ʻia i nā kō a me nā kō.
Nā laʻana o nā meaʻai me nā haʻihaʻi paʻakikī
- ʻO nā palaoa Wholemeal. ʻO nā mea i hana ʻia mai nā palaoa holoʻokoʻa. ʻO kahi laʻana, ka palaoa kulina, ka oatmeal, ka palaoa cassava, ka palaoa wili ʻia, bran a i ʻole bran, ka palaoa palaoa a i ʻole ka palaoa naha, muesli, sorghum.
- ʻO ka palaoa. ʻO nā mea i hana ʻole ʻia a huki ʻia i kā lākou mau mea pono nui (e like me nā starches). ʻO kahi laʻana: quinoa, popcorn, palaoa hua palaoa a pau, buckwheat, barley, laiki hihiu a ʻeleʻele paha, ʻoka, germ germ.
- Nā mea kanu. Ke hele mai nei mai nā huaʻai mea kanu, e like me ka pī, nā lihi, nā pīni, nā pīni (ʻeleʻele, keʻokeʻo, ʻulaʻula), pīpī, pī, pi ākea, alfalfa, couscous, soybeans a soybeans.
- Nā kūmole a me nā aʻa. ʻO ka maʻamau maʻamau lākou i nā starches, e like me kaʻuala (hoʻomoʻa ʻia, ʻo ia hoʻi), ʻuala, chayote, squash, cassava (yucca), yams, a noho.
- Nā mea kanu. ʻO ka poʻe waiwai nui i ka calcium, e like me ka milo, chard, leeks, purslane, artichokes a me ka nui o nā kāpena. ʻO zucchini hoʻi, paprika a me asparagus, nā pīni ʻōmaʻomaʻo (nā pīni ʻōmaʻomaʻo).
- Nā hua a me nā hua. ʻO nā mea i hana ʻole ʻia. E like me nā ʻalemona, nā walnuts, nā hazelnut, nā hua puaʻa, nā pistachios, nā hua pua pua, ka plantain, flax a me ka ʻumiʻumi.
- Nā huaʻai. ʻO ka hapa nui o nā huaʻai i loaʻa nā huʻohina maʻalahi (monosaccharides), akā ʻo ka maiʻa (ʻaʻole maiʻa), pears, grapefruits, avocados, radishes, fig, a me nā plums i loaʻa nā huʻihāʻupuʻu paʻakikī. Eia pū kekahi me ka ʻāpala.
- ʻO Algae a me nā lichens. ʻO nā meaʻai e waiwai ana i ka mucilage, e like me ka agar-agar a me nā limu ʻulaʻula ʻē aʻe (rhodium), a i ʻole lichen o Iceland, loaʻa i nā ʻōpelu kōpīpī paʻakikī.
- Nā mea kanu a me nā mea kanu. ʻO nā mea waiwai i ka mucilage a me ka cellulose, e like me ka kukama, kāloti, eggplant, ʻōmato, ʻaka a me ka nui o nā sprouts.
- Lau ʻōmaʻomaʻo. Hoʻohana maʻamau i nā salakeke: lettuce, radicheta, arugula, watercress; aiʻole e like me nā mea ʻono a me nā infusions, e like me ka parsley, thyme a me ka coriander.
- Nā huahana waiū. Kekahi o nā waiūpaʻa, yogurt, a me ka waiū skim e like me ka nui o nā carbohydrates paʻakikī e like me ka waiū soy (ʻoiai ʻaʻole ia he waiū maoli). Ma ka ʻaoʻao ʻē aʻe, loaʻa ka waiū i ka waiū a me ka hapa nui o kāna mau derivatives monosaccharides.
- Mea ʻai kai. Hiki i kekahi mau pūpū ke lilo i kumu waiwai o nā carbohydrates paʻakikī (glycogens), e like me ka mussels a i ʻole nā ʻōsters, a me nā bivalves ʻai loa. Eia nō naʻe, nalowale ka hapanui i ke kālepa ʻoihana a ʻoihana paha o lākou.
- Nā kumu lāʻau. Rich i ka cellulose (kahi mea kanu i pili i ka glucose), e like me celery, chives, kālika hui, puʻuwai o ka pāma, cauliflower, watercress a me broccoli (nā koʻokoʻo). ʻOi loa inā pau lākou i ka ʻōmaʻomaʻo a i ʻole ka mahu.
- ʻO nā aila mea kanu. ʻOiai ʻaʻole lākou he meaʻai kūpono, ʻaʻole hoʻi lākou e hoʻolako pakahi nā huʻihuʻi paʻakikī, kā lākou hoʻohana (ʻoia hoʻi ka aila ʻoliva) e ʻae e mālama i nā polysaccharides i nā meaʻai mea kanu a ʻaʻole e hōʻino i nā kō i loko o lākou.
- Nā palaoa a me ka pasta. ʻO nā mea wale nō i hana ʻia mai palaoa wholemeal a i ʻole nā mea i ʻōlelo ʻia ma luna, e like me ka bran, ka palaoa holoʻokoʻa, me ka ʻole o nā kō i kō ʻia.
Hiki iā ia ke lawelawe iā ʻoe: Nā laʻana o Carbohidrat
