Pono ke kanaka olai e pili ana i ka 50% kākā. Akā e noʻonoʻo pono nā mea maʻi i ka maʻi maʻi: pono lākou e kaohi i ka ʻaila o ke kō i loko o ka serum koko. Ma muli o kēia, pono lākou e koho pono i nā huahana. Hiki iaʻu ke ʻai i ka laiki me ka maʻi diabetes? Ma mua, ua hoʻokomo ʻia kēia huahana i ka meaʻai o nā kānaka a pau i hahai i ka ʻai no nā kumu olakino, akā mai ka makahiki 2012 ua loli ke ʻano.
ʻO ka ʻano hoʻolālā
I nā'āina he nui, ka laiki ka kumu o ka meaʻai. He huahana maʻamau maʻamau a maʻalahi ia no ka poʻe olakino. Akā maopopo ka poʻe maʻi maʻi āpau i ka nui o ke kō i loko o ka laiki: ka glycemic index o kēia huahana he 70. ʻAʻohe aneane o ke kālai o ka hana o ka ʻano i hoʻohālikelike ʻia.
- nā hāmeʻa kalapona - 77.3 g;
- ka nui o ka momona - 0,6 g;
- ka nui o ka protein - 7 g.
Aia kahi 340 kcal i ka 100 g o ka laiki. Wahi a ka ala kuke i koho ʻia, ʻo ka nui o nā pūʻulu berena he 1-2. Hoʻomaopopo ka poʻe maʻi maʻi ʻokoʻa ma mua o ka 6-7 mau pāʻina berena i kēlā me kēia pāʻina.
Eia kekahi, he helu nui o ka nui o nā huaora B e komo ai i ka laiki: niacin (PP), riboflavin (B2), thiamine (B1), pyridoxine (B6). Ma muli o ko lākou heleʻana, ka hōʻoia ʻana o ka hana maʻamau o ka ʻōnaehana. Loaʻa i nā kumuwaiwai nā ʻano waikona amino: ʻo ia ka mea e hāʻawi i ka hoʻopuka ʻana o nā ʻona hou.
Loaʻa nā ʻōlohi i nā mea kanu i ia mau mea: ka phosphorus, hao, iodine, calcium, zinc, potassium. Hiki i ka hope o lākou ke hoʻokaʻawale i nā hopena maikaʻi ʻole o ka paʻakai ma ke kino. Hiki i nā grara ke kāpae i nā toxins hōʻuluʻulu mai ke kino.
Aipai ʻia ʻia ka rice no ka poʻe i paʻa ka wai. Nui ka poʻe e koho i ka laiki ma muli o ka loaʻa ʻole he gluten. ʻO kēia kahi palolike i loaʻa i kekahi poʻe i ka maʻi āpau.
Hoʻohana a Diice Diabetic
ʻOiai ke ʻano o nā mea laikini paʻakikī i ka laiki, i ka makahiki 2012, ʻike nā kānaka ʻepekema ʻo Harvard a pau ke hoʻopau ʻia, ke piʻi nui nei ke kaʻe o ka glucose i ke koko. No laila, ʻaʻole hiki ke nānā ʻia ka laiki poli i maʻamau no ka maʻi maʻamau o 2. Me ka makemake nui i kēia huahana, hoʻomohala paha nā maʻi maʻi i nā hoʻopiʻi.
Ke kamaʻilio nei mākou e pili ana i ka laiki keʻokeʻo wale nō. Inā makemake ʻia, hiki i nā mea maʻi ke hoʻopalike me ka paʻakaha ʻole, brown, ʻeleʻele, ʻulaʻula a i ʻole ka ʻaihue. Hiki i nā mea maʻi ke kamaʻilio i kahi endocrinologist e koho i kahi koho kūpono loa a i ʻole ke hoʻololi i ka hoʻohana ʻana i kēia mau ʻano.
Hoʻonui i kēia mau ʻano ulu i ke koko koko: ʻo ka ʻili o ke keʻokeʻo i kālai ʻia i hana ʻino i ka nui o ke kino. Hōʻoluʻolu ka poʻe ʻē aʻe, no laila hiki iā lākou ke hoʻohana maluhia me ka maʻi maʻi.
He ʻano hiʻohiʻona ʻo Rice
Ke koho ʻana i ka mea laʻa e ʻoi loa ke koho, ʻike ka ʻike ma lalo nei i ka poʻe maʻi.
Hoʻopili ʻia nā paila keʻokeʻo i nā manawa he nui. Hoʻomaʻemaʻe ʻia ka iwi mai loko mai o ia mea: e hoʻomaikaʻi i kēia, ke keʻokeʻo a maʻemaʻe. Ma ke kaʻina hana o ka ʻohi ʻana, e nalo ana i nā waiwai pono he nui. Ma ke kūʻai aku hiki iā ʻoe ke loaʻa i nā hua pāpaona a lōʻihi, a me nā pālahalaha pālua. Kūkulu pinepine ka paila palaoa i kēlā me kēia laiki.
E koho pinepine nā mea nānā meaʻai i ka laiki brown. ʻO nā kālani ʻole i palapala ʻole ʻia: ʻaʻole lākou e nānā iā lākou. Loaʻa ka kala brown ma muli o ka heleʻana o ka bran shell. Aia i ka pūhui kekahi:
- polyunsaturated momona momona;
- wai hoʻohuihui wai;
- nā puʻukū paʻakikī;
- nā huaʻala a me nā mea like ʻole;
- selenium.
Loaʻa ka hapanui o ka nui loa i ka pūpū bran. Ke hoʻōla ʻana i nā hua siki, ua hoʻoneʻe wale ka papa mua o ka male kiki. Hoʻohui maikaʻi kēia laiki a me ka maʻi diabetes.
Palapala ʻeleʻele (wild) kāhea i kāhea ʻia. ʻO kēia kekahi o nā hiʻohiʻona maikaʻi loa: ma mua o ka papa ma luna o nā papa o ka poʻe kaila. E hōʻiliʻili pono iā ia: ʻo kēia mea no kāna kumukūʻai nui a me nā pā nui. ʻO ka ʻike o nā mea kanu i loko o ia mea he maikaʻi loa, a ma nā hiʻohiʻona hoʻohālike ia i like me kahi pālima. Loaʻa nā mea ʻeleʻele e pili ana i 70% kālele, 12% protein a me 0.8% momona.
Ke koho ʻana i ka laiki kahi āu e ʻai ai me ka maʻi type kīkē 2, pono ʻoe e makaʻala iā ia. Ua haʻi ka laiki ʻoi i ka waiwai anticarcinogenic a me antioxidant. ʻO kahi decongestant kekahi, e ʻōlelo pū lākou me ka hoʻohana maʻamau, hoʻonui ʻia ka ʻike acuity.
No laila, ʻo ka ʻomaʻomaʻi e hoʻomaopopo ai i ka ʻano heʻula. Pēlā i kapa ʻia he cereal palaoa, ʻaʻole pani ʻia i ka hopena. ʻOiai ma hope o ka hoʻōla ʻana, mālama ʻia ka male a me ka bran ma kēia ʻano. Ma nā haʻawina ua ʻike ʻia he nui ka nui o ka huaora B1, nā huaola ʻē aʻe, ka waikawa folic, nā mea pono, nā huina amino, a me nā fiber. Eia kekahi, kōkua ka mea ʻai meaʻai i ka pae haʻahaʻa haʻahaʻa.
Pēlā nō, hiki i nā maʻi maʻi ʻaʻai ke hoʻopau i ka laiki kalai. Hoʻopili ʻia ia ma kahi ala kūikawā: ma kahi o 80% o nā mea waiwai o ka kinikini e hele i loko o ka palaoa. Kūkulu ʻia ka ʻano o kēia ʻano palu ma ke ʻano: he mea kōkua ia me ka honi e komo i ke kahe koko.
Hāʻawi ʻia ka laiki ʻulaʻula no ka maʻi maʻi maʻi maʻi. Hāʻawi ia i ka normalization o ka glucose i ka serum o ke koko a wehe i nā toxins mai ke kino, nā mea ʻona. Ua hoʻonui nui ʻia ka nui o ke kai meaʻai i loko o kēia ʻano. I Kina, i ka wā kahiko, ua hāʻawi ʻia i nā koa maikaʻi loa ma hope o ka lanakila, no ka mea, ke hoʻopau ʻia, hoʻihoʻi koke ka ikaika. Ua like kēia moʻa me ka berena rye.
ʻO nā kīʻaha kuke
Ke ʻike nei i nā pōmaikaʻi o nā ʻano ʻaole ʻole, ʻeleʻele, ʻeleʻele, nui ka poʻe e hoʻoweliweli ʻole e kūʻai aku iā lākou. Hoʻopili lākou i kēia me ka ʻike ʻole e ʻike i ka kuke ʻana iā lākou. Eia kekahi nō hoʻi, manaʻoʻiʻo kekahi e ʻai ʻole i ka ʻuala browns no ka mea, he ʻono. Inā ʻaʻole ʻoe makemake i kēlā ʻano like ʻole, a laila hiki iā ʻoe ke hoʻokaʻawale, ʻeleʻele a ʻūlū a iʻa.
Hiki i nā mea kanu nunu ke hana ʻia mai i nā mea kanu ʻole ʻia: kūpono ia no nā maʻi maʻi maʻi. Ma mua, pono ke ʻoki ʻia i ka ʻala i loko o ka pā me nā ʻoliki. Ma hope, e kuke ʻia ka palaoa i ka papa maʻamau. ʻOiaʻiʻo, pono e waiho ʻia nā mea kanu i loko ma hope o ka cereal.
Akā ʻo ka mea nui e hoʻohana pono, ka hoʻohana ʻana i ka laiki, ʻaʻole i loaʻa i ka mālama wela. I kēia hihia, mālama ʻia nā mea waiwai a pau. ʻAʻole paʻakikī ia mea kuke: 1 tbsp. ke ʻano o ka lā i koho ʻia e ʻalo ʻia i ka pō i ka wai. I ke kakahiaka pono ʻoe e ʻai ai. No laila ua lawe ʻia ka hoʻomaʻemaʻe laila. Hiki i nā kānaka olakino ke hana iā ia, i ka wā e lawe ʻia ai nā slags a me nā paʻakai.
Hiki i ka Pilaf ke kuke no oe pono nā maʻi maʻi. Ke kuke ʻia, pono pono e hoʻohana i ka puaʻa, akā ka moa. I ke kaʻina o ka kuke ʻana, hiki ke hoʻohui i kahi nui o nā mea kanu.
Hiki iā ʻoe ke hoʻokaʻawale i ka meaʻai me ke kōkua o ka ʻai iʻa iʻa. No kēia mau pahuhopu, hui i nā kīʻaha iʻa momona ʻawaʻawa, nā ʻili, nā hua manu, ka berena i hoʻomaloʻo. Pono e hoʻolapalapa mua i ka palaoa a hiki i ka hapalua kuke.
E hoʻomanaʻo, pono e haʻalele ka poʻe maʻi maʻi i ka hoʻohana ʻana i ka aila keʻokeʻo polished. Pono e hoʻololi ʻia e nā ʻano ʻē aʻe. Hāʻawi lākou i nā hana maʻamau o ke kō, me ka hoʻohana ʻana, ʻaʻohe peke i ka glucose. Eia kekahi, ʻoi aku lākou i ʻoi aku ka maikaʻi o nā ʻōpū, loaʻa lākou i nā mea nui aʻe, nā micro a me nā mea macro, nā waikona amino a me nā mea waiwai maikaʻi.
