ʻO ka maʻi diabetes makemake e makemake i ka maikaʻi e nānā mau i ko lākou olakino. ʻO kekahi o nā kūlana koʻikoʻi e hōʻoia i ka empathy maʻamau no nā poʻe me ke kō koko koko he ʻoki kūikawā hoʻi.
Akā, paʻakikī paʻakikī i ka mālamaʻana i kekahi meaʻai i ke ola holoʻokoʻa. Ma hope o nā mea a pau, hiki ʻole ke aʻo i nā pūʻulu o nā huahana āpau i ʻike pehea e hoʻopiʻi ai i ke pae o ka glycemia. No laila, hāʻawi ʻia nā maʻi maʻi i nā papa kūikawā e hōʻike ana i ka kuhikuhi glycemic a o kahi huahana.
ʻO ka moa ka mea punahele punahele o ka nui o nā maʻi maʻi, akā he aha ke ʻano o ka ʻoihana manu GI? A pehea e kuke ai i ia mea e loaʻa ai ka pōmaikaʻi i ka maʻi maʻi?
He aha ka hōʻano glycemic a me ke aha ka moa?
Hōʻike ka GI i ka nui o ka piʻiʻana o ka glucose i ke koko ma hope o ka ʻai ʻana i kekahi huahana. A ʻo ka ʻoi aʻe o kēia helu, ʻoi aku ka ikaika o ka pauʻa o ke kō i loko o nā minuke mua ma hope o ka ʻai ʻana.
Me kahi huaʻōlelo haʻahaʻa, hoʻonui nui nā hōʻailona glycemic. I ka hoʻomakaʻana o kahi kuhikuhi glycemic kiʻekiʻe, hoʻonui ka nui o ke kō i loko o kahi kekona, akā naʻe ʻaʻole mau lōʻihi kēlā hoʻokolohua.
ʻO kahi huaʻōlelo kiʻekiʻe o ka huahana ka mea e loaʻa ana i nā kīlaki wikiwiki, e hoʻonāukiuki i ka nui o ka kō, kahi a laila e lilo i momona. A ʻo nā huahana me ka GI haʻahaʻa ʻaʻole e hāʻawi wale i ke kino i nā mea momona, akā pū kekahi pū me nā pehu e hoʻolako i nā maʻi āpau a me nā ʻōnaehana me ka ikaika.
ʻAʻole he mea nui ia no ka glycemic index ke lilo ʻole o ka waiwai mau. Ma hope o nā mea a pau, hilinaʻi kēia kuhikuhi i nā kumu he nui:
- wela ke ʻano;
- nā hiʻohiʻona pilikino o ke kino o ke kanaka (no ka laʻana, ka pae o ka acidity o ka ʻōpū).
Kuhi ʻia kahi haʻahaʻa a hiki i ka 40. Pono nā huahana like ʻole i loko o ka papa ʻaina o kekahi maʻi maʻi. Akā pili wale kēia i ka meaʻai kalaka, no ka mea e like me ka papa ʻaina i ʻai a me ka lard GI hiki ke kīloi, akā ʻo ka meaʻai, ʻoiaʻiʻo, ʻaʻole ia e lawe mai i kekahi pono.
ʻO nā kumukūʻai mai 40 a 70 paha ke kumukūʻai. I ka hihia o ka prediabetes a ma ka hoʻomaka mua ʻana o ka hoʻomohala ʻana o ka maʻi diabetes type 2, nā mea maʻi me ke kaupaona ʻana. ʻO nā meaʻai me kahi GI ma luna o nā pūʻulu 70 he mau momona ka nui. I ka manawa pinepine ma kēia ʻauwai, he mau puʻu, ʻo nā mea like a me nā lā a me nā meli wai.
Nui nā ʻāpana kūikawā o nā hōʻailona o ka GI o nā huahana like ʻole, akā naʻe, ʻaʻohe ʻiʻo i loko o nā papa inoa. ʻO ka ʻoiaʻiʻo ʻo kā ka moa moa i ka mea ʻai i ka ʻai o ka protein, no laila, ʻaʻole noʻonoʻo nui ʻia kāna glycemic index.
Akā i loko o kekahi mau papaʻaina, ʻo ka ʻōlelo kuhikuhi glycemic o ka moa moa i manaʻo ʻia e like me kēia: 100 g nā huahana i loaʻa:
- nā ʻāpana -262;
- maiʻa - 15.3;
- kūleʻa - 31.2;
- kūhelu holoʻokoʻa - 3;
- nele nā paleā.
Nā heihei i kahi moʻo lohi
I kēia lā, ua noi ʻia nā kīʻaha i loko o kahi multicooker e nā maʻi maʻi he nui. ʻAʻole ia he mea kupanaha, no ka mea e hiki ai i kēia ʻano hana hana ke hoʻokō iā ʻoe e mālama i kāna mau waiwai ponoʻī, i nalowale i ka wā o ka kuke ʻana i ka kuke a iʻa paha. Eia kekahi, i loko o kēia lumi kuke hiki iā ʻoe ke kuke ke i ka kīʻaha lua wale nō, akā, ʻo ka ʻono a i ʻole mauʻa.
ʻO kaʻoiaʻiʻo, i kahi mea pīkī wikiwiki, kupa ʻia ka moa a kālua ʻia. ʻO ka maikaʻi loa o ka pahu pālua, ʻo ia ka mea ʻai i ka ʻai, e hoʻomoʻo iā ia. Eia kekahi o nā papaʻaina no ka ʻaihue o ka moa. ʻO ka mua, pīpī ʻia ka moa me ka paʻakai, hoʻāhu a kāpīpī ʻia me ka wai lemon.
Hiki iā ʻoe ke hoʻohui i ka kāpeti i ʻoki ʻia, kāwele ʻia i kālai ʻia, a laila waiho i nā mea āpau a pau i loko o kahi kīʻaha multicooker. A laila pono ʻoe e hoʻonohonoho i ka ʻano kuke kīkī o ka porridge a i ʻole lau. Ma hope o 10 mau minuke, wehe pono i ka pale a kāwili i nā mea āpau.
ʻO kekahi ʻano lāʻau ʻē aʻe hiki iā ʻoe ke hoʻohana inā he lāmiki ʻo ka moa me ka ʻai ʻana. No ka kuke ʻana, pono ʻoe e pono i ka umauma moa, cauliflower (200 g) a me ka millet (50 g).
ʻO ka mea mua ʻoe pono e kuke i ka ʻī a kuke i ka grits. Kūlike me ka pā e pono ai ʻoe e hele i nā ʻōpala, kāloti a me ka ʻōpala i ka lāʻau ʻoliva a i ʻole a linseed aila. A laila e kāwili ʻia nā mea āpau, ninini ʻia i loko o ka ipu a me ka ʻeke a hiki i ka kuke ʻana.
Eia kekahi, i ka mea hoʻoluhi lohi hiki iā ʻoe ke kuke i nā ʻōwili maikaʻi. No ka hana ʻana i kēia, pono ʻoe i nā ʻōhua like:
- aniani;
- ka wai moa;
- aila ʻaila;
- kupuniana;
- keke ʻaʻano kekāhi liʻiliʻi;
- ka pepa a me ka paʻakai.
ʻO ka mua, e ninini i ka wai 1 tbsp i ka multicooker. la l aila, a laila hoʻonohonoho i ka mode o "frying". ʻO hope, ʻokiʻoki i ʻokiʻoki ʻia, ninini ʻia i nā ʻūpī i loko o ka ipo a me ka palaoa no ka mau minuke 5.
Ma hope o ka kuhi ʻia o ka moena, ka pepa a me ka paʻakai e hoʻohui ʻia i ka pā, ua pani ʻia nā mea a pau me ka uhi a hoʻomō ʻia no 10 mau minuke. Kāwī i ka hoʻopiha ʻana ma ka papaʻaina a mālie.
Hoʻokuʻu ʻia ka ʻili mai ka umauma moa a hoʻokaʻawale ʻia ka fillet mai ka iwi. ʻO ka hopena, pono e loaʻa i ʻelua ʻāpana like o ka moa i ʻoki ʻia, i ʻoki ʻia i loko o 2 mau ʻāpana a pāpaʻi me kahi hāmeʻa.
Ma hope o ka pōpō cue, pono ʻoe e pīpī me ka paʻakai a me ka pepa. ʻO ka hoʻopiha i hoʻomākaukau ʻia ma mua nā kaʻāpana lawehala, a laila e kāwili ʻia nā ʻōwili, i hoʻopaʻa ʻia me ke kaula a i ʻole nā kui.
ʻO kēia, e hoʻoili ʻia nā ʻōwili i loko o ka kīʻaha o ka hāmeʻa a hoʻonohonoho i ke ʻano o ka "hoʻomoʻa" a kuke i nā minuke 30. ʻO nā ʻōʻai kuke i lilo i ʻaina kakahiaka maikaʻi a i ʻole kaʻaina awakea.
ʻO kekahi kīleʻa ʻaina kai ʻo ka moa me ka zucchini. Hoʻohui aku i nā mea nui, pono ʻoe e hoʻolapalapa i ka ʻuala, ka ʻamala, ka pepa ʻōpala, ka ʻōmato, ka paʻakai, ke kālai ʻia a me ka ʻeleʻele ʻeleʻele.
Holoi ʻia nā meaʻai ʻai āpau, ʻaluhi a ʻoki ʻia me kahi pahu nui. A laila, kau i ka ʻuala, ka ʻaka, ka ʻuala, ka ʻōpala, ka ʻāpana moa i kāwili ʻia i loko o kahi puaa, e ninini i kahi aniani o ka wai a hoʻonohonoho i ke ʻano hana ʻoi ʻana no ka 60 mau minuke. I ka hopena, ua hāleʻa nā mea a pau me ka paʻakai, ka pepa a me ke kāleka.
Akā, ʻaʻole wale ka umauma e kuke i kahi mea kuke wikiwiki. ʻAʻole ka mea e hōʻemi ʻia i ka naʻau o ka moa. No ka papa ʻaina e pono ai ʻoe i kēia mau ʻano.
- naʻau moa;
- kāloti;
- aniani;
- ʻōpala kikī;
- aila ʻaila ʻaila;
- hua coriander;
- ka paakai.
Kuhi ʻia ka aila Oliva i loko o ka ipu ʻaʻai malt. A laila hoʻonohonoho i ke ʻano o ka "frying" a ninini i nā kāleka i loko o ka pola me nā kaloti, kahi i kālua ʻia no 5 mau minuke.
I kēia manawa, he lepo cianander i kahi lepo. Ma hope o kēia kihi, me ka paʻakai a me ka ʻōpala o ka ʻōlelo ʻia ua ninini ʻia i loko o ka ipu.
Eia hou, e hoʻopiha i nā naʻau me ka waiū a i ʻole ka wai a me ka mea hānai no nā minuke 40, ma mua o ka hoʻonohonoho ʻana i ka papahana "stewing / meat".
I ka wā e ʻai ʻia ka pā, hiki ke pīpī ʻia me nā lāʻau hou, e like me ka cilantro a me ka pāpaʻi.
Nā koho ʻai no ka maʻi maʻi maʻi
Hiki i kēlā me kēia lā nā papa moa maʻamau e hoʻopilikia i kēlā me kēia maʻi maʻi. No laila, ʻo kēlā me kēia mea e nānā pono i ko lākou olakino e hoʻāʻo i kahi hui hou o nā ono. No kēia hana, hiki iā ʻoe ke kuke i ka hoʻopiha manu ma nā ʻaluna a me nā ʻamela. ʻO kēia mau meaʻai āpau he haʻahaʻa glycemic index.
No ka hana i kēia, e pono ʻoe i nā ʻāpana e like me ka umauma (ma kēlā me 100 g o nā huahana - nā kalana 160, nā mea hōʻalo - 0), ʻĀpana (45/11, GI - 30), nā champignons (27 / 0.1), i kaʻaila waiū 10% (110 / 3.2, GI - 30), ka aila hinu (900/01), nā aniani (41 / 8.5, GI-10). Pono hoʻi ʻoe e hoʻomākaukau i ka ʻaka ʻōmato, ka paʻakai, ka kāleka a me ka ʻeleʻele ʻeleʻele.
ʻO ka ʻono no ka kuke ʻana i ka hoʻomaka ʻana o ka pihi a me ka ʻona ʻoki ʻia i mau ʻāpana liʻiliʻi. ʻOki ʻia nā kuʻuna i loko o nā ʻāpana ʻoki. Kūpī ʻia nā ʻeleʻele mai ke kumu, e ʻoki a ʻoki ʻia i loko o kahi pahu.
Hoʻokomo ʻia kahi ʻaila liʻiliʻi i loko o ka pā i hoʻomehana ʻia. Ke hoʻomoʻo ka momona, ʻalī ʻia ka moa a me nā ʻili i loko. Ma hope o ka hoʻohui ʻana i nā champignons iā lākou, ma hope o hoʻokahi mau minuke i kahi ʻōmole, a laila hoʻomakeke nā mea āpau no kekahi mau minuke.
ʻO ka hoʻomākaukau ʻana o ka hualī - ua ninini ʻia ka pēpē kamato ma kahi liʻiliʻi o ka wai a hui ʻia me ka waiū ʻala i loko o nā kūlike like. Hoʻomoʻa ʻia ke kāwili, ʻāwī a ninini me nā huahana me ka pā. A laila hoʻopaʻa ʻia nā mea āpau no kekahi mau minuke.
Eia kekahi, nā maʻi maʻi diabetes hiki iā ʻoe ke hoʻohana i ka hoʻopiha wale no ka kuke ʻana, akā, ʻoi pū hoʻi na ka moa moa. Eia kekahi, mai kēia kipa hiki iā ʻoe ke kuke i nā kīʻaha maikaʻi a me nā kīʻaha ʻole, no ka laʻana, he puʻuwai a ke aliʻi me ka pomegerane.
No ka hana ʻana i kēia, pono ʻoe:
- aniani (kaloli no 100 g - 41, nā kalapoka - 8,5, GI - 10);
- pomegerane (50/12/35);
- akeʻa (140 / 1.5);
- paʻakai, kōpaʻa, mano.
Holoi ʻia kahi ʻāpana liʻiliʻi o ka ate (e pili ana i 200 g) i ʻokiʻoki i loko o kahi ʻāpana liʻiliʻi. A laila kau lākou i kahi pā, ninini me ka wai a me ka ʻeke a hiki i ka kuke ʻana.
Hoʻokiʻoki ʻia nā ʻokiʻoki i nā pahu haki a waiho ʻia i loko o kahi kāki no 30 mau minuke, ka mea i mākaukau ma ka kumu o ka cider cider casa, paʻakai, ka kō a me ka wai e hoʻolapalapa ai.
Ma ka lalo o ka pāwī papa e waiho i kahi papa o ka ʻala, a laila ka pele. Hoʻonani ʻia ka hoʻolālā ʻana me nā hua ʻala maikaʻi.
ʻO kahi kīʻaha maikaʻi a maikaʻi hoʻi i ke ʻano no nā maʻi maʻi 2 e hoʻomoʻa ʻia i ka moa. Mākaukau ʻia ma ke kumu o nā aniani ʻona (kaloli ma 100 100 g - 41, mau kalaiwa - 8,5, GI - 10), ʻōmaʻomaʻa (45/11, 30), umauma moa kuke (160/1), mau kukama hou (15 / 3.1 / 20) , ka pōpoki pepa (25 / 4.7 / 10) a me nā kūlohelohe kūlohelohe (45 / 3.3 / 35).
Maʻa maʻalahi ka pena ʻana i kēia kīʻaha. No ka hana ʻana i kēia, ʻāpana nā ʻāpana a me nā kukama a hoʻomoʻi iā lākou ma luna o ka māla, ʻokiʻoki i ka pepa i loko o cubes, a ʻoki i ka moa i loko o nā kaula. A laila kāwili ʻia nā ʻāpana āpau, hoʻopaʻa ʻia me ka waiū a i kāwili ʻia.
Eia kekahi, ʻo nā moa no ka maʻi diabetes hiki ke kuke no nā maʻi maʻi. No ka hana ʻana i kēia, pono ʻoe i nā huahana penei:
- umauma moa (kaloli 160, mea kalaiʻa - 0, GI - 0);
- ka pepa ʻōpala (25 / 4.7 / 10);
- aniani (41 / 8.5, GI-10);
- kāloti (34/7/35);
- greens a me ka paʻakai.
Hoʻouna ʻia ka fillet ma kahi mīkā ʻai. Hoʻomoʻa ʻia ka ʻiʻo minced, a laila hoʻokumu ʻia nā pōpoki liʻiliʻi mai ia.
Hoʻopaʻi ʻia ka ʻai i loko o ka pā palaoa, kahi i haki iki ai a iʻa ʻia ai ka wai. A laila mae lākou i ka umu no kahi mau minuke 40 mau minuke.
He aha nā kīʻaha lauʻaʻai hiki i nā maʻi maʻi maʻi i wehewehe ʻia i ke wikiō ma kēia ʻatikala.
