Kai me te inu, Akoranga matua
Taupū me pūngoi kai Glycemic: tepu tātaitanga
hapori Modern he kara ki o nga whakaaro e whai ake nei: me pehea ki te hanga i te moni atu, me pehea ki te riro hauora me pehea ki te ngaro taimaha. I runga i te wāhi tuatahi tatou e, kāore, e kore e whakahoki kupu, engari ko te rua whakamutunga, whakaaro, e hāngai ana i runga i ngā ariā pērā i te taupū glycemic me kai caloric (ka ripanga e hoatu i raro nei).
whakaaro hoki tatou i te Māoritanga taketake o nga piri o tenei pūnaha, whakaaro tatou nga AtAKi katoa me ngā raruraru.
he hōtaka mātauranga poto
Ko te taupū glycemic (GI) - he atu āhuatanga o aua matū katoa e roto i warowaihā me taea te digested e te tinana tangata. parau te mo'oni pakeke tatou e kore ko te ihirangi pūngoi te tohu whakamutunga i runga i nei kia tatou arotahi. Na te taupū glycemic kore e tupu rānei tika ranei inversely hautanga, me te pūngoi kai. I roto i tenei take, e taea ki te whakarato tata te mana kaha ake i runga i te tukanga o te mate taimaha, nui atu i te uara kai tōtika te GOP he.
pūtake
Na roto i te a nui, tenei taupū ko te tohu e faaite i te auau o ngā hua wāhinga kei roto warowaihā, ki te whakarite koe i te reira ki te tere o te wāwāhi o te kūhuka parakore, whakaaro nei ki te waiho i te ahua o te taupū e tu'unga, me te he rite ki te 100 wae. Ko te teitei te taupū, te teitei te tere o te hua wāhinga. I roto i te tukanga o te mate taimaha e kore e whakarerea e te mehua pērā i te taupū glycemic o kai. Ripanga mō te ngaronga taimaha e hāngai ana anake i runga i Calories kore e hoatu e te kounga teitei, me hua wā roa-waho tango ki pūkete te GI.
Dietetics pai ki te wehe hua katoa kei roto warowaihā ki ngā rōpū e toru - ki iti, reo teitei ranei taupū glycemic. Ki te haere koe ki tirohanga e, kai katoa ki te GI nui ngā i roto i te taikaha tere, warowaihā kau, te mea kai ki te GI iti pai tatou puhoi, warowaihā matatini. taipitopito atu kai taupū glycemic taea te ako (ripanga kauwhata ranei) i roto i te tuhinga e hāngai ana hauora.
Homai huka te roro!
Ka rite ki whakahuatia mua, te hiahia ki te ora i te āhua noho hauora arata'i maha hinengaro. Ētahi i roto i te pai o te tangi whakawhāiti rawa warowaihā, hiahia he ma, kai te kūhuka-pūmua ngāwari. I roto i tenei aratau, ka taea e koe te whakapau i te ra e rua ranei, i muri i nei riro te reira i te itoito "rere hiamoe" aratau - ite ngenge he tangata, e hiahia ana ki te moe , me te kore i matau ki ta i tupu ki a ia, te ia na hauhautanga me te kai tika! Heoi, e kore e te tika i roto i te kai taua, me te hongi. Kia whakatuwhera o te mea ngaro iti, whakaturia nga niho i runga i mata ona obviousness katoa: kia waiho te toenga a tawhio noa.
Te kore o te warowaihā arata'i ki te hemokai o nga uaua me te roro, ka ngoikore te tangata, me te tupu puhoi. pikitia Ataahua ehara i te mea,? O te akoranga, ki te hoatu ake tetahi e kore e tika, kia tika ako ki te hanga i te mau ma'itiraa tika i roto i te tini o ngā kai kei roto warowaihā. Glycemic Index me kai pūngoi (ripanga whakaaturia i raro nei) e taea te āwhina ia koutou ki tenei.
carbs pai, carbs kino
He rerekē i ia atu warowaihā, engari i roto i te tukanga nakunaku tahuri katoa ki te kūhuka, e te kaimahi rite wahie mo te tinana, te whakarato i te reira ki te pūngao e tika ana. tokanga'i te reira i te tukatuka o taiāki huka, hua nei i roto i te repe taiaki. Kia i kainga e koe, tīmata taiāki ki te mahi. Ko te kupu, oti tukanga warowaihā hangarua te tuatahi.
Ko te hua i te warowaihā - kūhuka, engari te tere o "maimoatanga" rerekē.
Tere, tere!
Enei warowaihā tere-sprinters whenumi tata tonu, whakaongaonga te ara i roto i te huka toto. Na haere ana te pūngao ki kohi, rite hinga huka koi, rite te hua ite koe i te matekai nanakia, engari kai tata. Rauropi fakapotopoto faahohonu i he rite ki te whakakī anō kotahi atu ia. Ki te kore koe e noho ki tenei torere pūngao katoa tonu (hello kaimahi tari!) Te reira i, e mutu ai tonu i runga i o koutou taha i roto i te puka o te ngako.
te whakauru ia Pōturi me on - i runga i te haere
warowaihā Pōturi tikanga rite te ritenga. I roto i te tikanga ki te tika ngaungau ratou, whakaputaina taiāki te āta, e ko, te repe taiaki e mahi i roto i te aratau whakamarie mo reira.
tepu Whakarāpopototanga o kai
Na ko te tepu o nga hua tuku ki roto i tenei tuhinga neke atu i te kotahi i konei.
| tau | hua | Ko te taupū glycemic | ihirangi pūngoi ia 100 karamu |
| 1 | purapura putirā | 8 | 572 |
| 2 | karika | 10 | 46 |
| 3 | Lettuce | 10 | 17 |
| 4 | rau huamata | 10 | 19 |
| 5 | tōmato | 10 | 18 |
| 6 | aniana | 10 | 48 |
| 7 | kāpeti | 10 | 25 |
| 8 | harore hou | 10 | 28 |
| 9 | broccoli | 10 | 27 |
| 10 | kefir | 15 | 51 |
| 11 | pīnati | 15 | 621 |
| 12 | Nati (ranunga) | 15-25 | 720 |
| 13 | meatia | 16 | 447 |
| 14 | Pīni Whero hou | 19 | 93 |
| 15 | raihi parani | 19 | 316 |
| 16 | Karani, cranberries | 20 | 26 |
| 17 | huahuka | 20 | 398 |
| 18 | here | 22 | 49 |
| 19 | tiakarete pouri | 25 | 550 |
| 20 | hua | 25-30 | 50 |
| 21 | pi kohuatia | 27 | 111 |
| 22 | Miraka (katoa) | 28 | 60 |
| 23 | pīni maroke | 30 | 397 |
| 24 | Miraka (tere) | 32 | 31 |
| 25 | paramu | 33 | 43 |
| 26 | Fruit miraka pē ngako-iti | 33 | 60 |
| 27 | terise | 35 | 50 |
| 28 | aporo | 35-40 | 44 |
| 29 | Taro i hanga i te paraoa witi katoa | 35 | 220 |
| 30 | taro parei | 38 | 250 |
| 31 | ngā rā | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | hiriwa Buckwheat | 40 | 350 |
| 34 | rōpere | 40 | 45 |
| 35 | wai hua | 40-45 | 45 |
| 36 | Rimurapa o durum witi | 42 | 380 |
| 37 | citrus | 42 | 48 |
| tau | hua | Ko te taupū glycemic | ihirangi pūngoi ia 100 karamu |
| 1 | pī kēne | 43 | 55 |
| 2 | merengi | 43 | 59 |
| 3 | āperekoti | 44 | 40 |
| 4 | pītiti | 44 | 42 |
| 5 | kvass | 45 | 21 |
| 6 | karepe | 46 | 64 |
| 7 | raihi whero | 47 | 125 |
| 8 | taro parani | 47 | 210 |
| 9 | pī matomato Fresh | 47 | 72 |
| 10 | hīmoemoe wai | 49 | 45 |
| 11 | tawerewere parei | 50 | 330 |
| 12 | kiwi | 50 | 49 |
| 13 | Taro i te paraoa witi + parani | 50 | 250 |
| 14 | pīni kēne | 52 | 116 |
| 15 | kihu | 55 | 480 |
| 16 | te raihi parāone | 55 | 350 |
| 17 | pihikete oatmeal | 55 | 440 |
| 18 | parani oat | 55 | 92 |
| 19 | Buckwheat | 55 | 320 |
| 20 | kohuatia rīwai | 56 | 75 |
| 21 | mango | 56 | 67 |
| 22 | panana | 57 | 91 |
| 23 | taro rai | 63 | 250 |
| 24 | beets kohuatia | 65 | 54 |
| 25 | pāreti semolina ki te waiu | 66 | 125 |
| 26 | Karepe "Jumbo" | 67 | 328 |
| 27 | maroke ranunga hua | 67 | 350 |
| 28 | aeration | 67 | 50 |
| 29 | taro ma | 70 | 280 |
| 30 | raihi ma | 70 | 330 |
| 31 | witi kohuatia | 70 | 123 |
| 32 | penupenu rīwai | 70 | 95 |
| tau | hua | Ko te taupū glycemic | ihirangi pūngoi ia 100 karamu |
| 1 | merengi | 71 | 40 |
| 2 | tawerewere witi | 73 | 360 |
| 3 | taro witi | 75 | 380 |
| 4 | fries Wīwī | 75 | 270 |
| 5 | Karamere monamona | 50 | 380 |
| 6 | tunua potato | 85 | 95 |
| 7 | honi | 88 | 315 |
| 8 | Fig rangi | 94 | 350 |
| 9 | kūhuka | 100 | 365 |
Tenei he rārangi o ngā hua ka tukua ki a koe kia koutou kai kia rite ki te nui rite tika taea i ngā katoa o tirohanga, mai hipokina te taupū glycemic me tepu kai caloric wā kotahi. Me koe tika ki te whiriwhiri i nga hua e whai he HI tika, a i roto i o ratou he kai o "taimaha" i tou horomanga pūngao.
kai taupū Glycemic mō te mate huka
Huri i te reira i roto i, e kore noa te ariā o "kai taupū glycemic" (Ripanga). I roto i te mate huka rapu i te kai motuhake, e mau ake ki te huka toto paerewa. kite te parau tumu o te kōwhiringa o te kai i roto i runga i te GOP mo te wa tuatahi i te 15 tau te marama ki muri i roto i te whanaketanga o te pūnaha mana e he hāngai ki te iwi ki te mate huka. fakatahai te reira i te taupū glycemic me ihirangi caloric o kai, nga tohunga te takenga tika o te tātai, kai tōtika ngawari hoki wharewhare.
Similar articles
Trending Now