He aha e ratou - warowaihā ohie, me te matatini?

Iwi nei e dieting mō take hauora ranei i roto i te tikanga ki te ngaro taimaha, he mea nui ki te hanga ake koutou kai. A, no te hoahoa i te tahua kia taea ki te wehewehe i waenganui i te warowaihā ohie, me te uaua.

Wehenga o warowaihā i te taumata o te taupū glycemic (GI)

Ko GI he āhuatanga taketake o te whīwhiwhi o te warowaihā. Simple me te warowaihā matatini whai te taupū glycemic teitei iti ranei. E whakaatu ana tēnei āhuatanga koe e founga ki te huri i te nui o te huka i roto i te toto i runga i te kai kainga rānei.

Products ki te GI tiketike (taonga i roto i te warowaihā ohie) whakahaerehia e:

• he ara koi i roto i ngā taumata huka toto;
• whakatupuranga o te nui o te taiāki huka;
• hanganga o putunga fatty;
• nui haere te hiahia 1-1.5 hr. i muri te whakamahi.

Kai ki te ihirangi tiketike o nga warowaihā tino ohie e: pōhā i hanga ki te paraoa ma, te honi, sweets me etahi hua (karepe, panana, te terise, paramu), he inu, tae atu korari romia. Toro akoako ki te whakaiti i e pau te taimaha o enei hua i mua i te kai matua. I muri i mahi kaha me te tangata ki te whakaki i te supply pūngao, na kia whāngai i roto i te kai warowaihā ohie i te mutunga o te mahi.

Products ki te GI iti (taonga i roto i te warowaihā uaua) whakahaerehia e:

• whawhai ki te taumaha;
• ārai o te mate huka, me te mate pancreatic;
• he hua āta i roto i te nui o te kūhuka i roto i te toto;
• Conservation o toenga pūngao;
• he mana'o o te makona mo te wa roa.

Kai ki te ihirangi tiketike o te warowaihā matatini ngā rīwai, Buckwheat, raihi, parāoa rimurapa, te taro parāone. E tūtohu ana ki te whakamahi i te kai i tabulahia i i parakuihi. I roto i te mahi kia kai warowaihā matatini mō te 1-1.5 haora i mua i te whakangungu.

Kai kai ki te GI pānga pai iti i runga i te ngaronga taimaha. āwhina tahua Simple waihanga he tepu motuhake, e whakaatu ana te GI āwhiwhiwhi mō ngā hua rongonui.

warowaihā Simple me te matatini i roto i te kai

taumata kūhuka noa he o faufaa nui mō te tangata ia, mai i titau te reira ngā pūtau o te tinana mo te pūngao. warowaihā Simple me matatini whai wāhi nui i roto i te faaineineraa o te kai kai. Whakarere tetahi ranei te atu, ko te tino e taea, rite ratou kawe i mahi pūngao matatini. I tua atu, i te whakamahi o te warowaihā ohie āwhina ki te whakapai ake i te huru.

Na ano, i roto i ētahi wā, kua tohutohu faaineineraa me'akai o te tahua ki te whakakore warowaihā ohie. Whakaitiiti reira hopoi mai te pānga pai. Wete i ngā kai taonga i roto i te warowaihā ohie, he tika taua mea, me te hunga e mate ki te mate huka. Hei tutakina kai, ārahi ki te hua i roto i ngā taumata huka toto, e hiahia ana koe ki te ako āta te hanganga o te kai i hokona. e kore e hoko koe hua e te hunga:

• Kei roto i ona hanganga o neke atu i te 5 warowaihā ohie;
• i raro ki te para kaha tukatuka ranei.

Ki te taea, he reira e minaminatia ki te whakakapi:

• wai hua mo te hua;
• taro ma ki te witi katoa;
• witi ranei ētahi atu tawerewere totokore i roto i ranunga tūturu.

A, no te kia tukua te tahua ritua kai ki warowaihā ohie, me te matatini ki ngaio, me te rerekē hua maoa kia whai i te taupū rerekē o GI. Hei tauira, ko te rïwai tunua taonga i roto i te warowaihā matatini, a puree reira - ohie.