ʻO ka lāʻau mālamaʻai kekahi o nā mea nui i ke ola o ka maʻi maʻi. No laila, ʻo ka nīnau o kahi hua e hiki ai ke ʻai me ka maʻi maʻi maʻi a aʻi ʻole, hiki ke ʻāpono ʻia.
A hiki i kēia manawa, ua maopopo ka lāʻau lapaʻau e pōmaikaʻi nā huaʻai i nā kānaka me ka hyperglycemia, no ka mea he nui nā aila o ka digestible. Akā ke hōʻike nei i kēia mau noiʻi i kekahi mau huaʻaina a me nā hua, ke kū ʻole, e kōkua i ka hoʻomau i ka nui o ka glucose i ka maʻi diabetes.
E helu hua ʻae ʻia nā huahana i ʻae ʻia a pāpā ʻia i ka maʻi "ʻoluʻolu."
He aha ka paukū glycemic?
Pono ke maʻi maʻi e maʻa loa i ka ʻai. Inā ʻaʻole e hoʻomohala nei nā poʻe maʻi me ka maʻi type type 1 i kā lākou iho pono i ka insulin, a pono lākou e hoʻōla i ka injections, a laila hōʻailona ʻia ke ʻano maʻi diabetes type 2 e ka ʻāpana nā hana o ka honi haʻahaʻa.
ʻO ka ʻai ʻana i nā haʻalulu paʻakikī a me nā meaʻai momona i ka wā mua e kōkua i ka mālama ʻana i ka glycemia me ka ʻole e lawe i kekahi lāʻau lapaʻau. Ma hope o kahi mea hānai maʻi e kōkua i nā poʻe me ka momona a me ka hoʻoilina genetic ʻaʻole i loaʻa ka "maʻi ʻeha".
Kōkua ʻo Glycemic (GI) i ke koho i nā huaʻai āu e ʻai ai me ka maʻi ʻaʻai, a hana i kahi meaʻai. Hōʻike ka hōʻailona o kēia i ka pae o ka hopena o ka ʻai a pau i ka ʻaila o ke kō i loko o ke kino o ke kanaka. ʻOi aku ka kiʻekiʻe o ka GI, ke ʻōhumu ʻia ka mau kao wikiwiki, e alakaʻi ana i ka wikiwiki o ka glucose.
Hiki i nā mea aʻe ke kumu i ka loli i ka GI:
- wela ke ʻano;
- ʻano ʻai.
ʻO ke kumukūʻai maʻamau no ke kōpaʻa maʻemaʻe he 100 mau ʻāpana. Aia kahi papa e hōʻike ana i ka papa inoa o nā huahana, me nā hua, me kā lākou glycemic index. Wahi a ka hōʻemi o ka assimilation o nā hoʻokaʻawa o nā kalawa, nā ʻokoʻa i nā huahana:
- ʻO nā GI haʻahaʻa (<30 mau pūʻulu). ʻAi ʻia ka meaʻai like ʻole me ke kaupalena ʻole. ʻO ka cereal cereal, ka mea ʻai meaʻai a me kekahi mau mea kanu ʻaʻole i kumu i ka hyperglycemia.
- Me kahi GI awelika (30-70 mau kikowaena). Pono nā mea maʻi e noʻonoʻo i ka GI i ka wā e hoʻoholo ai i ka makeʻana o nā inikini o ka insulin. Nui ka papa inoa o nā huahana - mai nā pī, nā pi a me ka pau me nā hua a me nā huahana waiū.
- Me nā GI kiʻekiʻe (70-90 mau pūʻulu). Pono e mālama ʻia nā meaʻai like ʻole i ka maʻi mua a me ka lua o ka maʻi maʻi. Hoʻopili kēia me ka silikua, ʻuala, semolina, laiki, meli, a me nā mea.
Eia kekahi, aia nā huahana me kahi GI kiʻekiʻe loa (90-100 unahi). ʻO ka kōpaʻa o ia ʻano huahana i ka maʻi maʻamau i ka maʻi diabetes.
Hoʻohui ʻia nā hua pākahi
ʻOiaʻiʻo, aia nā huaʻai i pāpā ʻia no ka maʻi maʻi, ka ʻai ʻokoʻa e alakaʻi ai i ka hyperglycemia. No laila, he mea hoʻomanawanui ka ʻeha i kēia maʻi maʻi e haʻalele i kā lākou hoʻohana, no ka mea, he digestible carbohydrates.
He pōʻino loa no nā maʻi maʻi i ʻai i nā hua i ʻae ʻia i kuke ʻia me ka kō (ʻo ka hua i hana ʻia ʻia, mālama).
Hiki ke hoʻopau ʻia nā huaʻai i loko o ka waiahi a i ʻole ka puka maka.
Ua papa ʻia ia e inu i nā wai ʻāpī hou ʻia mai nā huaʻai i hoʻopalapula i ka maʻi maʻi maʻi, no ka mea he nui nā mea kanu i kālai ʻia i ka wai ma mua o nā huaʻai iho.
No laila, ʻaʻole hiki iā ʻoe ke ʻai i nā hua like me ka maʻi maʻi:
- Melona ʻO GI kāna 65 hui. ʻOiai he mau huaora, cobalt, potassium a me ka folic acid, pono kāna paʻa e hoʻopaʻa palena ʻia.
- Nā maiʻa ʻAʻole hōʻike ʻia e ʻai i kēia mau hua i kou pono me ka maʻi maʻi. Pono i kahi nīnau kūkā.
- Nāanika. Ua kiʻekiʻe loa kā lākou GI, no laila ka poʻe i ʻai i ka nui o nā tangerines, e hoʻolako iā lākou iho i ka hoʻonui o ka glycemia.
- Nā hua waina Aia ka hua a me ka wai i loko o nā nui o ka hoʻokaʻawale wikiwiki, kahi e contraindicated ma ka "maʻi momona".
- Paipai Kalaka Manaʻo ʻia ʻole e ʻai i nā hua momona i nā mea maʻi a pau, a ʻae ʻia nā ʻano waikawa ke lawe iki ʻia.
- Kalaha ʻO kāna GI kahi 75 mau ʻāpana. ʻOiai ka huahana haʻahaʻa-calorie, hiki ke ʻai ʻia me ka diabetes type 2 me ka makaʻala nui loa.
- Nā hua maloʻo. Lā ia i ka hoʻohana ʻana i nā hua maloʻo no ka maʻi maʻi maʻi maʻi, no ka mea ua nui ka mau o nā huina o ka digestible. ʻO kēia mau maiʻa maloʻo, avocados, figs, melon, carom.
ʻAʻole pāpā ʻia ia e hoʻohana i nā hua exotic - persimmons a pineapples.
Hāʻawi ʻia nā huaʻai Diabetes
Ma muli o ka holomua a me nā hopena hiki, ʻike ʻia ka maʻi diabetes ma ke ʻano he ʻano koʻikoʻi e pono ai ka mana a me ka nānā.
ʻO nā hua a me nā huaʻai ke kumu o ka micro-, macro-element a me nā huaora, pono no ke kino.
ʻO nā hua momona maikaʻi loa no ka maʻi hika ʻona nā melemele, nā hua ʻala, nā hua ʻōpala a me ka lemon. Hiki ke loaʻa nā huaʻai me ka hyperglycemia i loko o ka papa ʻaina glycemic index. Hiki iā ʻoe keʻai i nā hua me ka maʻi diabetes me kahi mea he GI o ka haʻahaʻa ma mua o 50-65 hui.
He aha nā huaʻai a me nā hua no ka maʻi maʻi maʻi maikaʻi i ka mālama ʻana i ka maʻi? Hiki i ka ʻeha "ʻoluʻolu nāu" pono ʻoe e ʻai:
- ʻO nā ʻōmaʻomaʻo nunui i loaʻa i kahi momona ʻono a momona a ʻono hoʻi. A pōmaikaʻi ka wai hoʻalae loea.
- ʻAʻole wale nā pōlani maikaʻi o kahi meaʻai maikaʻi, akā he hoʻohui maikaʻi hoʻi ia ma ka ʻaoʻao ʻaoʻao.
- Lemon, i hoʻohui ʻia i nā pā, nā ʻīwī a me nā iʻa.
- ʻO nā Raspberry kekahi o nā hua liʻiliʻi e hiki ke ʻai me kahi "maʻi maikaʻi."
- Kūpono kahi huaʻai e mālama i ka elasticity a me ka paila o nā kīʻaha koko. E lilo pono i ka waiwai no ka nalo ʻana, no ka mea e puhi ʻo ia i nā ʻili momona.
- ʻO Peach ke kumu o ka vitamona A, ka hui B, ka sodium, potasiuma, silika a me nā mea ʻē aʻe. Hoʻopili i nā mea nāwaliwali nā nawaliwali o ka mea maʻi.
- ʻO nā huaʻai, nā ʻōpala a me nā lingonberries nā huaʻai e lilo i mea pono i ka wā i pau i nā kālā kūpono ma lalo o ka mākaʻikaʻi ʻana o kekahi kauka.
- He waiwai nui ʻo Cherry i nā mea e pono ai no ka hana maʻamau o ke kino, hiki ke loaʻa i nā mea allergen i loko, no laila ʻaʻole kūpono nā cherry i nā mea āpau.
- ʻAʻole wale kahi momona a Plum, akā he huahana ho'ōla.
- ʻAi i kahi currant ʻeleʻele i kēlā me kēia lā, no ka mea hou i ke kino o ke kino o nā huaora.
ʻO ka ʻai ʻana i nā huaʻai ʻole i paʻi ʻia, hiki iā ʻoe ke kāohi i ka nui o ka honi i loko o nā koina maʻamau, akā ʻaʻole ia e kuhikuhi ʻia e halihali me nā hua momona, i ʻole e hōʻino i kāu olakino.
Hoʻopaʻa wai hua no ka maʻi maʻi
Ma mua, ʻo ka nīnau no ka mea hiki i nā maʻi maʻi e inu i nā wai ʻono ʻuʻeu i pane ʻia he pane maikaʻi ʻole, akā hiki ke loaʻa nā waiʻona e nā maʻi maʻi o nā ʻano mua a ʻelua o ka maʻi.
ʻO wai ka mea olakino maikaʻi loa?
ʻO ka mea nui ma aneʻi, ʻo ia ka mālama pono ʻana i nā hua i ʻae ʻia no ka maʻi type 2.
ʻO kahi koho kūpono loa no nā maʻi maʻi maʻi:
- ʻO ka waiʻona Pomegranate i ka maʻi diabetes, kahi e hiki ai ke pale aku i ka hoʻomohala ʻana o nā hopena koʻikoʻi, me ka ʻaihue a me ka atherosclerosis. Manaʻo ia e hoʻohui i kahi mea liʻiliʻi o ka meli i ka wai wai. ʻO nā maʻi maʻi me ka hoʻohaʻahaʻa kiʻekiʻe a me nā pilikia gastrointestinal pono ʻaʻole e lawe. 100 ka nui o ka mea inu e loaʻa ana nā 64 kcal a me 14.5 mau mea momona, a ʻaʻohe mea momona loa, a hiki ke hoʻopau ʻia i ka wā o ka mālama ʻana i ka meaʻai.
- E inu ikaika i ka wai lemon, me ka hoʻohui ʻole i ka kō a me ka wai. He mea pono kēlā ʻawaʻawa no ka atherosclerosis a me kona pale ʻana. Hoʻomaikaʻi ʻo ia i nā hana metabolic a hoʻomaʻemaʻe i ke kino o ka maʻi maʻi i kahi mau mea i nā poʻomanaʻo, e komo pū me nā kino ketone. I ka wai lemon (100 kāmela) aia wale nō i ka 16,5 kcal a me ka 2.8 mau kalama o ka nui.
- E inu ʻele i ka pahu kohu. Hoʻokahi wai kīʻaha i lawe ʻia i kēlā me kēia lā i ka maikaʻi ma nā pūnaehana o nā kino o nā maʻi maʻi maʻi maʻi.
He aha nā huahana e hoʻohana ʻia no ka hana ʻimi? Hiki iā ia ke'ōmaʻomaʻo, nā blueberries, cranberry a me kekahi mau mea kanu - kāpeti, kāloti a beets paha.
He mea kūpono ia e hoʻomaopopo 'aʻole e hiki ke inu i nā wai i kūʻai ʻia i ka wai maʻi, no ka mea ua loaʻa ka nui o ke kō, ka wai a me nā mea hoʻonaninani. ʻOi aku ka mea nui e hāʻawi i ka makemake i ka ʻai ʻana i nā hua ʻai i mua a i ʻole nā huaʻai. No laila, hiki iā ʻoe ke loaʻa nā mea hou aku a mālama i nā pae kūlohelohe maʻamau.
Mahalo i ka papa glycemic, hiki ke kahakaha pono i nā huaʻai ʻole hiki ʻole ʻoe ke ʻai a me nā mea āu e hiki ai. No ka mālamaʻana i ka maʻi ʻaʻai a pale ʻole paha, e ʻai i ka hua pā, ka ʻapo, a i ʻole peach. Hoʻokomo lākou i ka nui o nā huaora a ʻaʻole i alakaʻi i ka hoʻonui ʻana i ka glucose i ke kino. Hoʻomaopopo ua lilo kēia holoholo i ka maʻi maʻamau o ka makahiki 21, no laila, pono nā poʻe i ka pilikia i ka ʻai me ka haʻahaʻa glycemic index a me nā haʻalili kalori. ʻO ia nā hōʻailona kuhikuhi ʻelua e hiki ai iā ʻoe ke lawe i kekahi mau meaʻai no ka maʻi maʻi maʻi.
ʻO ke ʻano o nā huaʻai i hiki ai i kahi maʻi maʻi maʻi ke haʻi aku i kekahi loea i ke wikiō ma kēia ʻatikala.
