Inā aia ka poʻe i ka ʻohana e loaʻa ʻana i ke kō koko koko kiʻekiʻe, pono ʻoe e noʻonoʻo i ka papa ʻaina Hou no nā maʻi maʻi maʻi, ʻaʻole e waiho i nā meaʻai me kahi kiʻekiʻe glycemic index (GI) mai ia. Hāʻawi kēia waiwai i ka ʻike ʻana i nā meaʻai me ka wāwahi i hōʻoki ʻia i nā maule momona, kahi e hoʻonāukiuki ai i ka piʻi o ka glucose i ke koko.
Mai makaʻu a makaʻu hoʻi e hāʻawi i nā helu o ka huahana. He nui nui ka papa inoa o nā meaʻai i hiki ke maʻalahi iā ʻoe ke hana i kahi papahele maikaʻi loa no ka maʻi maʻamau o nā maʻi maʻi maʻamau - salads, ʻai a me nā iʻa, nā ʻāpana ʻokoʻa a me nā mea ʻono kūlohelohe.
E hōʻike kēia ʻatikala i nā laʻa o ka Makahiki Hou a haʻi aku iā ʻoe pehea e hoʻonohonoho i kahi papa ʻaina Makahiki Hou no ka maʻi maʻi maʻi a no laila e kū ka hapa o ke kō i loko o nā palena maʻamau. Hāʻawi ʻia hoʻi ka ʻike i ka mea ʻona a "palekana" no ka hoʻomaha.
Papa Huaʻala huahana Glycemic
Hoʻokumu i kēia kuhikuhi, hoʻomohala ʻia nā endocrinologists i nā hapa o ka maʻi maʻi mua, lua a me ka maʻi gestational. Hōʻike ka GI i ka wikiwiki o ka hoʻoneʻe o ka glucose i loko o ke koko, i komo i ke kino ma hope o ka ʻai ʻana i kahi huahana a inu paha.
Pono eʻai i nā meaʻai o ka makahiki Hou no nā maʻi maʻi me nā meaʻai GI haʻahaʻa. "Mālama" ʻo ia ka hōʻailona ma waena o 0 a 50 mau pūʻulu, he mea he ʻokoʻa, ʻaʻole iʻoi aʻe ma mua o 100 pākēneka i ʻelua mau manawa i ka hebedoma, hiki iā ʻoe ke hoʻomaikaʻi i ka ʻai me ka meaʻai a me kahi mākaʻi a hiki i 69 mau pūʻulu. ʻO nā meaʻai a me nā mea inu he GI ma mua o 70 mau ʻāpana, a i ʻole like me kēia helu, ua pāpā maoli ʻia i nā maʻi maʻi no ka hopena maikaʻi loa i ka piʻi o ke kō koko.
Aia kekahi mau hiʻohiʻona e hiki ai ke hoʻonui ʻia ka ʻōlelo a pono e ʻike ʻia lākou i kēlā me kēia maʻi maʻi. ʻO ka mea mua, ʻae ʻia nā kāloti a me nā beets ma ke papa kuhikuhi wale nō, akā ma kahi ʻano kuke ʻia ua pāpā ʻia lākou ma muli o ka kuhikuhi ʻana o nā ʻāpana he 85. ʻO ka lua, ʻaʻole hiki ke hana ʻia nā wai momona mai nā huaʻai a me nā hua. ʻO ka hoʻoili ʻana i nā huahana e nalowale i ka momona a me ka glucose i loko o ke kahe koko. Hiki i kahi aniani o ka wai i hiki ke hoʻonui i ke kōʻai koko ma 3 - 5 mmol / l i nā minuke.
Nui pū kekahi huahana o nā huahana nona ka helu ʻana, no ka mea, ʻaʻole i loaʻa nā kīʻaha i ka pulehu. Eia nō naʻe, ʻo kaʻai pinepine me ka pōʻaiahi ʻokoʻa, e kiʻekiʻe loa ia i ka nui o ka kalori a hoʻouka ʻia me ka cholesterol maikaʻi ʻole. A hiki iā ia ke hoʻonāukiuki i ka hoʻokumu ʻana o nā pāla kolamu.
No nā ʻano maʻi maʻi 1 a me ke ʻano 2, i ke koho ʻana i nā huahana, pono ʻoe e hoʻolohe i:
- glycemic index;
- ʻorielelo kaloli.
Ka mea i huli i kahi hua maʻi maʻi maʻi haʻahaʻa e haʻahaʻa a me nā haʻahaʻa o nā kalori.
Nā ʻāpana ʻāpana
ʻO nā kīʻaha lua ʻelua he mea kūpono ia o ka papa ʻaina, ʻoiai ʻaʻole lākou i kiʻekiʻe-calorie. He mea koʻikoʻi loa kēia no kēlā mau maʻi maʻi e ʻimi ana e hōʻemi i ka paona a ʻai ʻole ma mua o 1500 kcal i kēlā me kēia lā. ʻO kēia mau kuke maʻi no ka maʻi maʻi maʻi i ka mea paʻakikī wale nō.
Pono e koho i ka iʻa nonfat, e lawe i ka caviar a me ka waiū mai ia ia, no ka mea e kaumaha ai ka pancreas. Hiki iā ʻoe ke koho i ka iʻa a me ka iʻa muliwai.
Hoʻonohonoho ʻia kēia huahana i loko o ka pā, i ka umu a me ka pa. ʻO ke ala hope loa he mea maʻalahi loa ia a ʻaʻole kūʻē i nā lula o ka papa maʻi maʻi.
Me ke ʻano o ka maʻi lā 2, pono e koho i nā ʻano iʻa i like me kēia:
- pālolo
- hoʻopiha;
- hoʻoka;
- hake;
- poloka;
- limonella;
- kāila pipi;
- tilapia;
- halibut;
- iʻa tuna.
ʻO ka hoʻolālā mua o ka papaʻaina o ka Papa Hou e kau ʻia i nā lau i nā mea kanu. Pono ka mākaukau o kēia papa ʻaina i ka wā lōʻihi, inā no ka mea wale nō e "infuse" ka pike no 12 mau hola.
E koi ʻia nā mea ʻala aʻe:
- hoʻokahi pālua e pili ana i ka 1 - 1,5 kilograms;
- aniani - 2 mau ʻāpana;
- kekahi mau kāloti liʻiliʻi;
- 100 kalona o ka momona;
- hoʻokahi hua;
- aila ʻaila ʻaila;
- paʻakai, lepo ʻeleʻele;
- kekahi mau slice berena rye (40 gram);
- 200 mililama o ka waiū.
E hoʻomaʻemaʻe i ka iʻa mai ka unahi a me ka viscera, e hoʻoneʻe i nā ʻupena mai ke poʻo a holoi i ka ʻūlū ma lalo o ka wai kahe. E hoʻokaʻawale i ke poʻo a waiho i loko o ka friji, e koi hou ʻia. No ka ʻokiʻoki i ke kalana iā ia iho me ke kui pā i mea e maʻalahi ai ka hoʻokaʻawale ʻana i ka ʻiʻo i ka ʻili. Lawa a lawa.
Pono e hoʻokaʻawale i ka ʻai mai ka ʻili ma ke kumu o ka "huli ʻana e like me ke kolokolo," mai luna a lalo. Ua ʻoki ʻia ka hiʻu mai ka huelo a hoʻomaʻemaʻe ʻia i ka ʻiʻa. E neʻe mālie i nā koena i ke koena mai ka ʻili. ʻAe, ua mākaukau ka hoʻopiha. Hoʻokahi hoʻokahi pahu ʻala a me ka kaloti i loko o nā ʻāpana liʻiliʻi a hoʻoiho ʻia i loko o nā aila aila. ʻO kahi koho, e hoʻohui i kahi pine o ka fennel a me ka ʻōpala ʻeleʻele.
E hoʻomoʻa i ka berena i ka waiū. ʻO nā lau maloʻo, nā kīʻaha iʻa, ka lau, ke aniani hou, ka hua a me ka nāululu i ka palaoa, hoʻohele ʻia i nā manawa he nui i loko o kahi māla palaoa a i ʻole a pīpī ʻia i kahi pīpī a hiki i ka pahee, ka paʻakai a me ka ʻōpala. Inā ua hoʻāla ʻia kahi mea ʻai, a laila pono ke loaʻa i ka ʻiʻo o ka minced.
E hoʻopiha i ka ʻili pike me nā ʻiʻo minced, akā ʻaʻole koi, no laila e wāwahi ʻole ka palaoa. E uhi i ka pauku hoʻomoʻa me ka parchment a me ka liʻiliʻi o ka aila me ka aila ʻaila. E kau i kahi kāwele lole ʻokiʻoki ma luna, a me ke kalai kālai ʻia ma luna, a kau i ka poʻo pike ma luna. Lubricate me ke aila.
Kolo i ka iʻa ma ka umauma palaoa. E kau i ka pauku hoʻomehana i ka umu i hoʻomoʻi ʻia ma 180 C, no 45 - 50 mau minuke. ʻAe i ka iʻa e hoʻomaloli ma luna o lākou iho a e neʻe i kahi hoʻomaha no 12 mau hola. Hiki ke hoʻololi ʻia i kēia kīʻaha no nā maʻi maʻi 2 like ʻole, no ka laʻana, ka ʻoki ʻana i ka pike i nā ʻāpana a me ka kau ʻana ma nā lau lettu.
ʻO ke ala ʻelua, ʻo ka waiho ʻana i nā mania liʻiliʻi o ka lemon curly ma luna o ke kupapaʻu.
Nā hale hoʻomaha hoʻomaha
Pono nā kākala no nā maʻi maʻi, ʻo ka mea kanu ʻole, no ka mea he nui o nā kahe, e hoʻoneʻe ana i ka ʻike ʻole ʻana o ka glucose i loko o ke koko. Inā hoʻomākaukau ʻoe i ka salati, e lilo ia i mea piha piha.
Aia kekahi hiʻohiʻona no ka hana ʻana i nā pā maʻi maʻi. ʻO ka mea mua, ʻaʻole hiki iā lākou ke hoʻokulu ʻia me nā ʻena kūʻai, ketchups a me ka mayonnaise. Me ke kapaʻahuʻula, ʻo ia ka nui o ka puna, ka momona kīmona momona a momona paha, a i ʻole ka momona momona ʻona, akā i nā mea liʻiliʻi.
Ua hānai hānai ʻia nā kānaka a pau me ke ʻano like ʻole o ka salala. Eia kahiʻike hou no kahi ʻine me nā kukama, i hoʻomākaukau koke ʻia a me kona ʻono e lanakila ai i nā momona momona.
I kēia mau mea hoʻohui ʻia e pono:
- ʻelima mau kukama hou;
- kahi punetamu o ka lepo thyme a me ka nui o ka moma lau;
- wai lemon;
- nā momona haʻahaʻa nā haʻahaʻa no ka ʻaina salad;
- paakai e tolo.
Hoʻopili i nā kukama a ʻokiʻoki i loko o nā apo komo, hoʻohui i nā lāʻau maloʻo a kāpīpī i nā mea āpau me ka wai lemon. ʻO ka paʻakai e hoʻāʻo ai a kau i ka upena me kaʻaila kulala. Mālama ma kahi pākaukau, i waiho mua ʻia me ka lettuce. Loaʻa ka huapalaʻu like me ka nui o nā ʻāpana berena. Hele maikaʻi me nā iʻa a me nā iʻa.
ʻO ka puna me nā ʻalī pala i kaulana no kona ʻono maikaʻi, ka mea, e like me ka salehole ma luna, nā huahana me kahi hua glycemic haʻahaʻa. Hiki iā ʻoe ke hoʻopiha me ka waiūʻai a me ka pākela home.
Loaʻa kekahi hāpau, akā ʻoi aku ka maikaʻi o nā champignons - ua liʻiliʻi lākou i ka wā i ka wā wela.
E koi ʻia nā mea ʻala aʻe:
- nā ʻāpono - 300 gram;
- kekahi mau kāmeka o ke kāleka;
- fillet moa - 300 kalama;
- ʻekolu mau kukama hou;
- ʻaila ʻaila;
- ʻelua hua manu iʻa;
- kahi paio o ka dill - ma ka makemake;
- kaʻaila ʻaole a i ʻole ʻaina i hana ʻia ka home.
Hoʻokiʻoki i nā champignons i ʻehā mau ʻāpana a kā pala i ka pā, ma luna o ka wela wela me ka hoʻohui o ka wai, ka paʻakai a me ka pepa. Hoʻohui i kaʻaila kāwele i ʻelua mau minuke ma mua o ka kuke ʻana. E mālie ka ʻūhā.
E wehe i ke koena a me nā momona mai ka moa a e hoʻolapalapa i ka wai paʻakai. ʻOki i ka fillet i loko o nā lau, nā kukama a me nā hua, i nā ʻāpana nui, aʻala i ka ʻini. Hoʻohui i nā mea āpau, pau me ke kime.
E pōmaikaʻi ka momona hoʻonoe kai me nā maʻi no ka maʻi maʻi. No ka mea ʻae loa ʻia ka ʻono kai holoʻokoʻa e pili ana i ka maʻi maʻi i ka nānā ʻana o ka haʻahaʻa haʻahaʻa a me nā ʻāpana liʻiliʻi. He maʻalahi loa ke kuke ʻaila. Pono ʻoe i kahi pōkō moana (mussels, octopus, squid, shrimp) i mauʻu no nā minuke i ka wai paʻakai. Ma hope o ka hoʻoheheʻe ʻana i ka wai, kāwili i ka ʻīwī me nā hua i ʻokiʻoki a me nā kukama, hoʻohui i ka momona ʻona.
Hoʻokomo ʻia kēlā ʻano kuke i nā maʻi maʻi maʻi kanaka a me ke olakino maikaʻi loa.
Nā pāʻai ʻai
Hōʻoiaʻiʻo e kuke i nā kīʻaha ʻai no ka maʻi maʻi maʻi maʻi, no ka mea ʻaʻole hiki i kahi hoʻomaha ke hana me ka ʻole o lākou. Pono ʻoe e koho i nā ʻai meʻa - moa, ʻuaʻi, ʻaʻani, ʻalā a iʻa pipi paha. ʻAʻole papa ʻia ka offal - nā moa moa, nā leʻa pipi a me ka alelo.
ʻOi aku ka maikaʻi e hoʻomoʻa i ka ʻai i ka umu a i ʻole kuke i ka mea kuke hoʻoluhi no ka hoʻomaha, no laila e ʻoi aku ka momona.
Aia ma lalo iho kahi ʻano loea ʻōpala no nā ʻōpala turki me nā ʻoki no ka poʻe maʻi hānai i kahi mea kuke wikiwiki e lawe lōʻihi e hoʻomākaukau.
E koi ʻia nā mea ʻala aʻe:
- hoʻokahi kilogram turet fillet;
- 250 kalona o ka waiū momona haʻahaʻa;
- ʻehā lau kāwele;
- hoʻokahi ʻoliki;
- paakai, lepo eleele iele.
E ʻoki i ka honu i nā ʻelima mau kenimika, paʻakai, ka ʻōpala a hoʻomākeo maʻalahi. E ninini i kahi kīʻaha o kaʻaila hinu i hoʻolaʻaha ʻia i lalo o ka multicooker a waiho i ka ʻai. ʻOkiʻoki i ka lemiki i ka hapa o nā aniani, ke kāleka i loko o nā ʻāpana liʻiliʻi a hoʻohui ʻia i ka mea kuke wikiwiki. E ninini i nā ʻike i ka waiū momona, e ninini i ka 100 milliliters o ka wai maʻemaʻe a hui maikaʻi. Kuke ʻia i loko o ka ʻano hulina no hoʻokahi hola.
Hoʻopili kēia ʻano ʻai i ka ʻiʻo i ka papa ʻaina no ka maʻi diabetes 2 ʻano.
Alika no ka hoʻomaha
Hoʻol pinepine pinepine ʻia nā lā hoʻomaha āpau me ka hoʻopuka ʻana i ka wai. Pono e hoʻomaʻemaʻe kino ʻia i ke ʻano o kēia inu ʻana. Ma hope o nā mea āpau, hoʻōla i ka ʻeha o ka hypoglycemia, hoʻoweliweli i ka hopena koʻikoʻi olakino.
ʻOiai ma ka haʻahaʻa wai inu wai, e noho mau no ia no kekahi ʻano o ka maʻi maʻi. ʻO ka mea ka hoʻōla ʻana o ke kaʻina o ka glucose, e like me ke kino "hakakā" me nā mea ʻala ʻawaʻawa.
I ka inuʻana i ka waiʻona, pono e hahai kekahi mau lula e hōʻemi i ka hopena o ka hopena. ʻO ka mea mua, lawe ʻia ka waiʻona ma luna o ka ʻōpū piha. ʻO ka lua, pono e loaʻa i nā kīmona nā kalapona paʻakikī.
ʻO ke kolu, he mea pono e paipai i nā ʻohana a me nā hoa pili e pili ana i ka inu ʻona, no laila inā he hopena maikaʻi ʻole, hiki iā lākou ke hāʻawi i ke kōkua mua i ka manawa. He mea kūpono no ka mālama ʻana i kahi paahana no ke ana ʻana i ka glucose i loko o ke koko a hana pinepine i nā helu.
Ka papa inoa o nā wai inu alkohol GI liʻiliʻi haʻahaʻa:
- vodka;
- nā papa waina ʻula;
- maloʻo keʻokeʻo a ʻulaʻula;
- champagne maloʻo.
ʻO ke wikiō ma kēia ʻatikala e hōʻike nei i nā hōʻola hoʻomaha no nā maʻi maʻi maʻi maʻi.
