KOTI NO KA MAʻI MAʻI: NĀ PONO A ME NĀ HŌʻEHA - NĀ PALENA MEAʻAI A ME NĀ ʻELENA

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E kamaʻilio e pili ana i nā makemakeʻai meaʻai i ka maʻi maʻi maʻi. I ka ʻike mua ʻana o kahi maʻi, hāʻule kekahi mau mea maʻi i ka hina ʻole maoli - pehea ʻoe e hāʻawi ai i nā kīʻaha he nui! ʻĀ, mai nā pulupulu a me ka lemona, ʻo ka ʻono o ka pā aniani i mea e poina ʻia ana! ʻO kēia, maopopo iā mākou i nā kikoʻī.

Kūkulu me ka maʻi maʻi - ʻai a ʻai ʻole paha?

Pono anei e haʻalele wau i ka ʻuala i ka maʻi diabetes? Hana maoli ka poʻe aloha i nā meaʻai make - ʻaʻole lākou e ʻai i ka ʻuala, me ka noʻonoʻo ʻana ua hiki i ke kōpaʻa i loaʻa ke kō i ke kō koko. A e hoʻololi i kahi mea kanu maikaʻi me nā cereals a me ka kāpeti. Paʻa ʻia ke ʻano. E haʻi kekahi o ka endocrinologist iā ʻoe e hiki ke hoʻohana i ka liʻiliʻi o ka ʻuala no ka maʻi maʻi, ʻoiai, ʻaʻohe nīnau a nā french fries a me nā mea momona momona.

He waiwai waiwai o nā ʻuala

E manaʻoʻiʻo iaʻu, ʻaʻole no kahi hoʻololi. ʻO ka pākoti kō, kahi mea i ka mō'ī, ka mea e hoʻowalewale iā ʻoe, aia ka huaʻōlelo i lalo:

ʻO ka sodium a me nā calcium, ka mea e hāʻawi ai i ke olakino i nā maʻi āpau o ke kino a hoʻoikaika i ka ʻōnaehana skeletal;
ʻO nā mea momona a me nā pākia he mau mea pono no ka meaʻai maʻamau o nā kīʻaha koko, nā ʻōpū, ka lolo a me ka naʻau
ʻO nā pahu a me ka zinc nā mea nui loa no ka mālama ʻana i nā ikaika palekana, nā kīʻaha ola a me nā wahi kāne;
ʻO Boron, keleawe a me ka manganese - pono i ka metabolism maʻamau, e hoʻopiʻi ana i ka hana o ke koko a me ka metabolism kiko;
Loaʻa ka paʻakai a me ka phosphorus no ka naʻau o ka puʻuwai a me ka puʻuwai, e hoʻopiʻi ana i ka hihiʻo a me ka pūnao.

ʻAʻole kahi papa inoa maikaʻi, ʻo ia? Aia nā huaora i ka pāu - PP, C, E, D a me nā mea'ē aʻe. A loaʻa nā polysaccharides paulo maikaʻiʻole e pili i nā pae glucose i nā legumes, cereals, palaoa, akā no kekahi mau maʻi i kūpaʻa ai nā maʻi maʻi maʻi iā lākou. Ka haʻahaʻa o nā calorie kiko o ka huahana - 80 kcal ka mea he 100 pākela o ka ʻala uala (no ka hoʻohālikelike - 445 kcal ma kahi nui o nā Fries fris!).

Kūlike ka huaʻā glycemic index ma ke ʻano o ka hoʻomākaukau. ʻO ka helu kiʻekiʻe loa no nā moʻo mashed he 90. Akā no ke hoa kalake - wale 70 wale.

Hāʻawi ʻia i ka ʻano momona o nā huahana, ʻaʻole ʻoe e haʻalele loa i ka ʻuala no ka maʻi maʻi, akā pono e kaupalena ʻia. ʻO ka hoʻonui ʻana i ka lā uala i kēlā me kēia lā ʻaʻole pono e oi aku i ka 200 grama. Eia kekahi, loaʻa i kēia helu helu i ka ʻuala no ka hoʻomākaukau ʻana i ka pala, a no ka ʻaoʻao kīʻaha.

Kuki, ʻaʻa, ʻeleʻele. Koi?

A inā hiki iā ʻoe ke ʻai i ka ʻuala (ʻokoʻa me nā palena), hoʻomaka mākou e kuke. Pehea e kuke ai i ka ʻuala no ka maʻi diabetes e hoʻonui ai i ka mālama ʻana i nā mea waiwai āpau?

Hoʻomaopopo kekahi poʻe loea i ka hoʻomoʻa ʻana i nā kū wai i ka pō ma mua o lākou, e ʻōlelo nei lākou, e hele ke aliʻi i ka wai - a ʻai me ka leʻaleʻa! E wikiwiki mākou i ka pīpī - a me nā pūhui starchy me kēia waiwai, e hoʻolilo ʻia nā mea waiwai a pau o ka huahana i loko o ka wai.

ʻO nā ʻanoʻai kuke, ʻai, a ʻaila ʻole ke ala maikaʻi loa. Aia i kēia palapala e mālama ka līwai i nā waiwai āpau a lilo i nā lāʻau kiʻekiʻe loa-kiʻekiʻe.

Hiki iā ʻoe ke hoʻolapalapa i ka ʻuala i loko o ko lākou pulu - no ka mea, ua like ka hoʻokaʻina ʻana o nā minerala a me nā huaola i loko o nā kō. Aia ka helu nui loa ma lalo o ka ʻili. I ka ʻili, hiki iā ʻoe ke kī i nā ʻuala ma kahi paʻa o kahi kelepona - loaʻa kahi ʻano hoʻohālike o ke hōʻuluʻulu ʻana e ke ahi.

Kīhai ʻia - ʻaʻole pau ke maʻi maʻi o ka huahana. ʻO ka mea mua, me ke kuhi ʻole o ka pata a me ka waiū ʻaʻole ia he momona. ʻO ka lua, ʻo nā polysaccharides āu e pono ʻole ai mai ka pulupulu kālai ʻia eli ʻia ka wikiwiki ma mua o ka huahana i hoʻolapalapa ʻia a ʻili pū paha.

E like me ka hana ʻana, ʻaʻole hoʻolako ʻia kēia ala kuke no ka meaʻai meaʻai i ka manawa. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i kahi pīkī punahele a kekahi, i ʻole e hilahila i kona hele ʻana i ka lumi kuke.

Koti	ʻO ka huahelu Glycemic	ʻO ka helu calorie ma 100 g
Kahalaa	70	70 - 80 kcal
Kahu ʻia "i ka lole kula"	65	74 kcal
Ua kālai ʻia ʻo "kākahu" ma kā ʻia	98	145 kcal
Pili	95	327 kcal
ʻO nā palu Farani	95	445 kcal
Lōlā ʻia i ka waiū me ka waiū	90	133 kcal

Manaʻo mākou he mea ʻole ka wehewehe ʻana i kēia mau helu. Hōʻike ka papaʻaina i nā kīʻaha kalai me kahi haʻahaʻa glycemic index a me ka haʻahaʻa haʻahaʻa haʻahaʻa kūpono loa i ka maʻi maʻi. I kēia manawa ke koho nei.

ʻO kahi mea e pili ana i nā loina

ʻO kahi kīʻai kaulike kūpono o kahi maʻi maʻi nui ke kī i ka uku lōʻihi o kahi maʻi. Pono e hoʻokumu i ka meaʻai ma ke kānāwai o ka ʻoluʻolu nui o ka mea maʻi i nā mea kanu. Ke hōʻuluʻulu ʻana i ka meaʻai, pono ia e noʻonoʻo i ka helu ʻana o ke kaupaona maikaʻi o ke kino no kekahi mea maʻi maʻi a me ke ʻano o ka hana i hana ʻia e ia.

Pono ka poʻe e hana ana i ka hana māmā e loaʻa i ka 30-35 kcal i kēlā me kēia lā no ka pākeke o ke kaupaona kūpono,
nā hana maʻalahi - 40 - 45 kcal,
kaumaha - 50 - 65 kcal.

15-20% o nā caloric i loko o ka meaʻai i loko o nā protein, 25 - 30% - i nā momona, a me 55 - 60% - i nā kalapona.

Manaʻo mākou i nā manaʻo kūpono

Pono ʻoe e noho me ka maʻi maʻi.

I kēiaʻano, ʻo ka maʻi nui e hoʻoholo i ke ala o ke ola. Akā inā e hoʻonohonoho pololei i ka regimen a me ka papaʻai pololei, ʻaʻole maʻa ka maʻa o ka maʻi. ʻIke ʻoe i nā mea āpau e pili ana i ka meaʻai, no laila e hoʻolālā, e helu a kuke i ka meaʻai ʻo "kūpono" iā ʻoe iho. Hiki ke hoʻololi ʻia nā mea hoʻohui i nā meaʻai. Aloha i nā ʻala ʻoki ma mua o ka pīpī - kūlike nā mea hoʻonaninani, e manaʻoʻiʻo iaʻu! Hoʻopili i kou mau maka a noʻonoʻo - nā ʻala ʻala i ʻāpala ʻia, ʻae me ka dill, a me nā kukama hou ... Kaʻai! ʻAno hoihoi!