Hiki iaʻu ke ʻai i ka palaoa i hoʻomoʻa ʻia no ka maʻi diabetes? Loaʻa nā nīnau e pili ana i ka hoʻohana ʻana i kekahi mau ʻano meaʻai i loaʻa ma mua o ke kūleʻa ʻana.
Me ka hoʻomohala ʻana o ke kaʻina hana, pono ʻoe e hoʻololi hou i ka ʻai o kāu meaʻai a e ʻike i nā huahana meaʻai hou, ko lākou ʻano ʻono.
he aha ka mea e pau ai ke 'a a hiki ke' ai me ka maʻi type 2? ʻO nā mea e ʻae ʻia a pāpā ʻia i nā meaʻai no nā maʻi maʻi maʻi?
ʻO ka mea nui o kaʻai kūpono ma ka hoʻomohala ʻana o ke kaʻina hana
ʻO ka hoʻokō i ka hoʻolālā ʻana o ka meaʻai he mahele nui o ke ola o kēlā me kēia maʻi me ka loaʻa ʻana o ka maʻi diabetes mellitus type 2. Mahalo i kahi meaʻai kūpono i hoʻokō ʻia, hiki ke loaʻa nā hopena kūpono.
ʻO ka mea mua, ʻo ka loaʻaʻana o kahi meaʻai haʻahaʻa haʻahaʻa o ka pale ʻana i ka hoʻōla ʻana o ka hoʻonui a piʻi a hoʻokahe i ka glucose i loko o ke koko, e hoʻemi ana i ka ukana ma luna o ka pancreas - ke kino e kuleana ai ka hana ʻana i ka insulin hormone. E like me ʻoe e ʻike nei, me ka type 2 diabetes mellitus, ua hoʻopau ʻia ka hana o kēia ʻāpana, ma muli o ka loaʻa ʻole o ke kino i ka nui o ka insulin, ka hopena maikaʻi ʻole i ke kaʻina hoʻoponopono o ke kō koko.
Hiki i ka meaʻai kūpono ke hoʻomaikaʻi i ke olakino o ke kino, e hōʻemi ana i ka hōʻemi o nā hoʻopiʻi like ʻole e kū mai ma muli o ka hoʻomohala ʻana o ke kaʻina pili. ʻO ka mea mua, ʻo ka hopena maikaʻi o ka papa o ka maʻi maʻi e kū nei ma nā ʻōpū o ke ʻano o ka pūnaehana cardiovascular.
ʻO kekahi o nā mea nui o ka pono o ka ʻai ʻana ʻo ia ka maʻamau o ke kaumaha o ke kino. Ma hope o nā mea a pau, ʻaʻole ia he mea huna i aneane kēlā me kēia maʻi diabetes. ʻO kaʻai haʻahaʻa-calorie e hōʻemi haʻahaʻa i ke kaumaha i nā pae maʻamau.
Ua hōʻike ʻia ma ka ʻepekema ʻo ka poʻe e hoʻomau nei i ka ʻai, ke hahai nei i nā ʻōlelo lapaʻau, i ka hoʻomaka mua ʻana o ka maʻi e hilinaʻi nei i ka lawe ʻana i nā lāʻau hypoglycemic.
Ma ka manawa like, ʻo ka māhele o nā mea maʻi e hoʻolālā maikaʻi i kā lākou kīʻai e hiki ke "hoʻohemo" i ka hoʻohana 'ana i ka lāʻau hoʻomohala gula. Nui nā lāʻau i hoʻohana ʻia e hoʻomaʻamaʻa i nā pae kūlohelohe he nui ka hopena me ka hoʻopilikia a me nā nui o nā pūnaehana kūloko a me nā ʻōnaehana.
ʻO ka hapa nui o nā hihia a pau, ʻeha ka lolo a me ka ate o kahi kanaka.
Pehea e ʻai ai me ke kūkulu ʻana o ka maʻi?
Hoʻokomo ʻia ka lāʻauʻai i loko o ke alo o ka maʻi ʻaʻai e hoʻohana i ka ʻai o nā meaʻai haʻahaʻa, e hoʻomaikaʻi ʻia e hiki ai iā ʻoe ke loaʻa ka hōʻemi o nā ʻona lā i kēlā me kēia lā.
Aia kekahi mau loina o ka palaka kūpono e ʻike nā maʻi maʻi āpau. I ka manawa like, ua manaʻoʻiʻo nui ʻia, nā mea mua, pono e pale ʻia nā meaʻai o ka ʻai. ʻO ka mea maoli, he mea nui ka huapalapala nui i ke kanaka, ʻo lākou ka mea lawelawe nui. Hāpule koke lākou a ʻae iā ʻoe e leʻaleʻa pōloli i ka lōʻihi. ʻO kaʻoiaʻiʻo, ʻaʻole e ʻai kekahi i nā huahana like i ka nui.
Hoʻohālikelike i ka paona a pale i nā piʻi momona i ka nui o ka glucose, pono ʻoe e hōʻole (a i ʻole ka palena iki) i nā kaola māmā ma ka papa maʻamau. ʻO kēia ka mea nui ka hilo a me ka huahana palaoa no ka papa mua. ʻO ia kēia mau huahana e hoʻonāukiuki i ka maikaʻi o ka maʻi maʻi.
Ke hoʻokō nei i kahi kīʻaha liʻiliʻi-calorie ma o ka hōʻemi ʻana i ka momona o ka momona. No ka hana ʻana i kēia, haʻalele i nā meaʻai iʻa, nā ʻiʻo momona a me nā iʻa, nā huahana momona. Hiki iā ʻoe ke hoʻololi iā lākou me nā meaʻai like, akā me ka haʻahaʻa haʻahaʻa haʻahaʻa.
ʻO ke kumu o kaʻai o nā maʻi maʻi āpau e pono ia he mau mea kanu (ʻoi aku ka maikaʻi). He haʻahaʻa lākou i ka calorie, kahi nui o ka wai a me ke kaina kai, a he hopena maikaʻi ke hoʻomōhulu ʻia o nā hana hoʻokalakupua.
Eia kekahi, e huki i kahi meaʻai kūpono, ʻo ia ke aʻo ʻia i ke ʻano o ka index glycemic index, e hōʻike ana i ka hoʻonui o ka hoʻonui aʻe o ka glucose ma hope o ka ʻai ʻana i kahi huahana. Ma muli o kēia, ʻoi aku ka kiʻekiʻe o kēia ʻōkuhi, ka wikiwiki e loaʻa i nā mea kālaiʻu i lilo i gula. No nā maʻi maʻi, he mea nui e koho i nā meaʻai i loaʻa ka liʻiliʻi glycemic index.
Eia kekahi, mai poina i ka palau nui loa i ka nui ʻana i ke kī ʻana o ka maʻi maʻi. A ʻaʻohe i kēlā, ke hoʻomau nei ka ukana nui ma luna o ka pancreas.
Pono ʻoe e ʻai pinepine, akā liʻiliʻi ma ka liʻiliʻi. ʻOi aku ka maikaʻi inā ʻo kahi mahele o ka nui o kahi palma kanaka i lilo ai.
Nā ʻano ʻano hōhā
ʻO ka nīnau no ke ʻae ʻia ka sausage i ka maʻi diabetes i ka nui o ka maʻi o ka maʻi maʻi, no ka mea, ua kaulana loa kēia huahana i waena o ka lehulehu.
Paʻakikī paʻakikī e noʻonoʻo i kahi kanaka e hoʻopau ʻole i kēia ʻano meaʻai.
ʻO nā ʻano aniani a me kahi koho ākea o nā kaaka me ʻoe e koho ai i ke koho makemake loa i kēlā me kēia kanaka.
Hoʻohana nui ka nui i nā ʻōnaʻi e like me nā huahana o kēlā me kēia lā, e hana ana i nā sandwich mai ia lākou a hoʻopiha ʻia iā lākou me nā kīʻaha koʻikoʻi.
I kēia lā i nā hale kūʻai ʻike ʻoe i nā ʻano ʻano ʻano aniani:
- nā meaʻaiʻai i hana ʻia mai nā moa palahalaha
- paulohea
- hānai, i hōʻike ʻia e ka hoʻonui ʻana i ka momona momona a me ka ʻāʻī, pohu
- pepiliʻolima
- hāmama ham-based
- kauka a me ka ʻūlū
- me ka hoʻohui o nā momona.
Loaʻa lākou a pau i waena o lākou iho e ka ʻenehana hana ʻana, nā ʻano ʻono, ke ʻano a me nā ʻike kalolo. Eia nō naʻe, ʻo nā mea nui e hoʻomāhuhū ʻia i nā ʻōmole hāmeʻa i starch a soy. Manaʻo ia ʻaʻole lawe kēia mau mea kanu i kā lākou mau mea pono no ka maʻi maʻi maʻi wale nō, akā i nā poʻe olakino pū nō hoʻi. A ma lalo o ke kaomi o nā ʻano mea hoʻohui a me nā meaʻono like ʻole, nā mea waiwai e hoʻomaʻamaʻa ʻia ai nā pōpō i nā nui. ʻO nā huahana Soy i waena o nā mea momona maʻalahi, kahi hiki ke hoʻokaʻawale i ke kō o ke kō i loko o ke koko.
Eia kekahi, ke hoʻopau nei i nā kīhala, pono e noʻonoʻo ʻia nā mea like ʻole:
- Loaʻa kekahi hapa nui o kēlā mau ʻano momona i nā ʻano sausagesꓼ
- ʻAʻole hiki ke hōʻike ʻia ka ʻōhuhu o ka ikehu ke kaona o nā haʻalulu, akā, ka nui o ka soy ma ke ʻano o ke ʻano kai
- ʻO ka nui o ka calorie kiʻekiʻe e hoʻoneʻe i ka huahana no ka ʻai me kahi meaʻai haʻahaʻa-calorie.
I mea e hoʻoholo ai inā hiki ke ʻai i ka sausage (ʻo kāna ʻano ʻano), pono ia e hoʻolohe pono ʻaʻole wale i kāna hoʻonohonoho, akā i ka pae glycemic index. Aia nō ma ke ʻano o ka hua kīlī, ua hoʻoholo ʻia i hiki iā ʻoe ke ʻai ia a i ʻole ʻole.
ʻO ka kuke kuke ʻia a me ka maʻi maʻi hakahaka o nā ʻano like ʻole ("kauka", "waiū", "amateur" a i ʻole "Moscow"), ma ke ʻano he kānāwai, he glycemic index ka mea mai 0 ka 34 mau unahi, a ʻo ka nui o ka kilocalories i hoʻokahi haneli o ka huahana ʻaʻole iʻoi aku ma mua o ʻekolu haneli. ʻO kēia mau anana i komo i ke ʻano o nā meaʻai meaʻai a ʻae ʻia i ka wā eʻai ai. Hoʻomanaʻo wale ʻoe e ʻai i kēlā kao i ka nui liʻiliʻi.
Kuhi ʻia ka pakano kipi no ka maʻi lolo, ma ke ʻano he kānāwai, ʻaʻole i hoʻohana ʻia. Aia ia mau ʻano like me "cervelat", "Finnish", "Moscow", "balykovy". ʻOiai ʻo kā lākou glycemic index he haʻahaʻa loa (a i ka 45 mau ʻoihana), hiki i ka pae o nā momona momona ke hiki ke 50 pakeneka o ka nui o ka meaʻai i kēlā me kēia lā. ʻO ia ke kumu, ʻaʻohe mea kōkua o ka poʻe kauā e hoʻohana ia.
ʻO kahi kikoʻī glycemic o ke kao poki manu hiki i kekahi manawa ke hōʻea i nā ʻāpana 76. ʻO kēlā mau huahana me "Soviet", "metropolitan" a me "salami." ʻO kahi huahana kiʻekiʻe-calorie kiʻekiʻe, ʻaʻole ke koho maikaʻi loa inā ua kuhikuhi ʻia kahi i ka papa ʻaina no ka maʻi maʻi. Manaʻo kahi huahana hiki ke alakaʻi i ka momona a me nā puna i ke kō koko.
ʻO ia ke kumu, ʻo kahi hōʻaiwa me ka maʻi maʻi ʻoi aku ka maikaʻi e hoʻohana ʻole.
He aha ka maʻi maʻi maʻi maʻi?
Hāʻawi ʻia i ka ʻano o ke aniani hou, ʻo ke koho kūpono no ka maʻi maʻi maʻi i ka kuke ʻana i ka huahana.
No laila, hiki i ka hoʻohuiʻana o nā ʻona like ʻole o nā ʻāpana a me nā ʻono synthetic e pale aku. Inā pono ʻoe e kūʻai i kahi huahana i hoʻopau ʻia, hiki iā ʻoe ke koho no kahi huahana maʻi maʻi.
ʻAʻole e lawe mai ka hopena me ka maʻi diabetes i nā hopena maikaʻi ʻole inā e hoʻohana ʻoe ia i ka hoʻohaʻahaʻa a me nā hoʻohuli. Ke koho nei i kahi huahana, pono ʻoe e makaʻala i kāna a me ka pālahalaha o nā momona momona. Pono kēlā huahana e hana kūʻokoʻa mai nā huahana premium a ʻaʻole pono e loaʻa i nā mea hoʻohui meaʻai maikaʻi ʻole. ʻO ia ke kumu, pono ʻoe e hōʻole e kūʻai i nā analogue kūʻai aku nā mea kūʻai aku.
Pono ka pūnaehana o ka maʻi maʻi maʻi maʻi ma ka pae o 250 kilocalories no hoʻokahi haneli gr o ka huahana, nona:
- nā kāpena - 12 grama
- nāʻaila - 23 kāʻei
- Nā huaora B a me PPꓼ
- nā trace element i ke ʻano o ka hao, calcium, iodine, phosphorus, sodium a me ka magnesium.
Hiki i ka helu kikoʻī glycemic mai ka 0 ka 34 mau ʻāpana.
Hiki ke ʻai ʻia i ka maʻi kulu i ka ʻano kuhi, akā ʻaʻole me ka hoʻohui pū ʻana me nā huahana kalapona. ʻO ka hoʻohui maikaʻi loa e lilo i nā kīʻaha huina no nā maʻi maʻi (me ka ʻokoʻa o ka ʻuala a me ka legumes).
ʻO nā hiʻohiʻona a me nā meaʻokoʻa o ka maʻi maʻi maʻi maʻi haʻahaʻa he haʻahaʻa momona momona (ʻaʻole iʻoi aku ma mua o 20-30 pakeneka o ka nui o kēlā me kēia lā), nā mea kanu kūlohelohe a me ka hapa liʻiliʻi o nā mea ʻala like ʻole. Eia kekahi, pono e loaʻa nā huahana liʻiliʻi i kahi liʻiliʻi o nā kīpoki.
Pehea e kuke ai i kahi kīʻaha meaʻai ma ka home, e haʻi ka poʻe loea i ka wikiō ma kēia ʻatikala.
