ʻO nā kākūkara ka mau pūmū huaola e hana i nā pūnaka a me nā ʻōnaehana o ka ola a pau ma ka honua honua. Hana lākou i nā hana like a kūkulu i ka 3% o ka malo maloʻo ma ke kino o ke kanaka.
ʻO ka maʻi hakahaka he pathimmune maʻamau e piʻi ai nā kiʻekiʻe o ka glucose a kāpae i ka hana ʻana i ka insulin. Me kahi ʻano maʻi like ʻole o ka insulin, ua hoʻokō maikaʻi ʻia ka glycemia ma ka mālama ʻana i ka ʻai kūpono.
No laila, he mea nui loa ia e kāohi i ka nui o nā nui o nā powa i ka maʻi diabetes, no ka mea ua hoʻokomo ka glucose i kēia papa o nā hana pilikino.
Pūmaleʻaʻaleʻa - "wahie" no ke kino
Kuhi ʻia kēia mau mea kūlohelohe he kumu waiwai nui loa ia no nā mea ola a pau. No laila, ke kāpae nei i ka 1 kaloli o ka palaʻai, hiki iā ʻoe ke kiʻi i ka 4 kcal, a i ka wa i kahakai ʻia, 17 kJ o ka ikaika ka hana.
Pono kekahi kanaka i nā meaʻai kīʻaha e like me ka nui o ka protein me ke kaha ʻana. Pono ka mea ololi e hoʻopau i ka ulu ʻana o 400-450 mau pākaha i kēlā me kēia lā. Akā, ʻoi aku ka nui o kēia mau helu i ka manawa e alakaʻi i ka waihoʻana o nā palaka a me ka hoʻomohala i ka momona. Hoʻohālikelike ʻia nā pūʻulu o nā pūpū kalepa:
- monosaccharides;
- nā kahikilike;
- oligosaccharides;
- kea.
Pono ka hui ʻana i kēlā me kēia meaʻai o nā kānaka. ʻO nā kape māmā māmā e pili ana i ka glucose, fructose, galactose, lactose, sucrose a me nā maltose. Hōʻike ʻia nā Polysaccharides e nā hui ʻelua - digestible (starch, glycogen) a me nā mea laʻa-digestible ʻole (pectin derivatives, hemicellulose a me nāhelehele). ʻAʻole like me polysaccharides, ʻo nā huahana i loaʻa ka disaccharides he mea momona loa, no laila e kapa ʻia lākou he mau puna.
ʻO ka mea maʻamau a me ka hoʻohana i ka nohona maʻamau o nā kānaka he mau aʻala like ia;
- ʻO ka Glucose kahi mea i hiki ke komo koke i ka loko o ka digestive tract. ʻO ka hana nui ka lawe ʻana i ka ikehu i nā pehu o ke kino.
- ʻO ka Lactose kahi pūhui organik i loaʻa mua i nā wai wai wai. I ke ola o kēlā me kēia lā, ua kāhea ʻia ʻo ia i ke kō waiʻu waiū.
- ʻO ka Fructose kahi mea e hoʻopili nui ʻia i ka lōʻihi o ka digestive tract. No kēia kumu, hiki ke hoʻohana i ka maʻi maʻi.
- ʻO ka mea e hoʻāla ai i nā polysaccharides i ke kāwili. Lohi lohi ka ʻōpū i loko o ka ʻōpū, hoʻohiolo ʻo ia i nā puna.
- ʻO ka Sucrose, a i ʻole gula maʻalahi, e hoʻopili koke ʻia i loko o ka papa hana ʻana. Ma kēia kuleana, ʻaʻole i waiho ʻia kāna ʻano hoʻomalu i ka maʻi diabetes type 2.
- ʻO ka momona ka mea kanu mea pāʻani i kahi mea koʻikoʻi i ka mea kanu. Aneane ʻaʻole pahuhopu i loko o ka ʻōpū, pale ia i ka wikiwiki o ka komo ʻana o nā hualaʻa i ke koko. ʻO kona hoʻohana ʻana i ka maʻi diabetes type 2 e hōʻemi i ka nui o nā pahuhopu koke i ka glucose. Loaʻa ka huaʻai i ka nui o nā hua, nā mea kanu, a me ka berena rye.
ʻOiai ke kūpono kūpono āpau, ʻo kēia papa o nā hana kūlohelohe no ka maʻi diabetes. Eia nō naʻe, hiki ʻole ke hoʻokaʻawale loa i ka manaʻo o ka ʻai me nā mea i loaʻa i ka mea i loaʻa i ka mea i ka mea maʻi i ka maʻi maʻi. ʻO ka ʻoiaʻiʻo hana lākou i nā hana koʻikoʻi i ke kino o ke kanaka.
Nā hana o nā kālaiā i ke kino o ke kanaka
ʻO ke kumu nui o ia mau mea i loko o ke kanaka ʻo ia ka hoʻouka ʻana o ka ikehu no ka hoʻoneʻe a me nā ʻoihana kiko.
Kokoke nā hana āpau i hana ʻia i ke kino o ke kanaka e koi i kekahi nui o ka ikehu.
No ka hoʻohālikelike, ʻo ka lolo, a me nā ʻōpū a me nā selela o ke koko, ʻaʻole hiki ke hana me ka huapau ʻole o ka glucose. Pēlā, ʻo ka hana nui o ka hūhai i ka ikehu ke kumu o ka ikehu.
Eia naʻe, ʻo ka papa inoa o nā hana a kēia mau mea hoʻohui i nā mea kikoʻī. He like:
- ʻO ka hāʻawiʻana i nā mea kanu kūpono e kū pono ana i nā ʻūhā, nā leʻa a me nā mea ʻē aʻe e like me ka glycogen. Hoʻokumu ʻia nā manaʻo o kēia pūhui mea kanu pilikino i ke kaumaha o ke kino, ke olakino a me ka olakino. I ka manawa i komo ai ʻo ia no ka haʻuki, ua hoʻemi nui ʻia ka lako glycogen, a i ka wā kū mālie, ua hoʻomaikaʻi ʻia no ka ʻai ʻana. ʻO ka hoʻoikaika kino kino e hoʻonui i nā hale kūʻai glycogen, e hoʻonui ana i ka hiki ke kūlohelohe kanaka.
- ʻO ka hana hoʻoponopono e hoʻomaikaʻi ai i ka hana o nā kōwili a me ka hoʻopili ʻana ʻana i nā mea momona. ʻO ka hoʻokaʻamaʻa ʻole ʻana o nā hāmoli kala i ka digestive tract, hoʻōla ia i ka peristalsis. Eia kekahi, hoʻomaikaʻi ka serat i ka hana o ka enzymatic o ka pāina.
- ʻO ka hana palekana ʻo ia kahi o nā hōʻiliʻili o nā hōʻiliʻili nui o nā ʻōnaehana pili o ka pale mai o ke kino. No laila, ʻo ka mucopolysaccharides he ʻāpana o ka mucosa gastrointestinal, urogenital a me nā ʻōpū o ka hanu, e pale aku i ke kino mai nā maʻi a me nā huakaʻi pathogenic, me ka pale ʻana i nā ʻōpū kūlohelohe mai ka ʻōpala kino.
- E komo pololei i ka synthesis o adenosine triphosphate, ribonucleic a me deoxyribonucleic acid molole.
- ʻO kahi hana kūikawā ka ulu ʻana o ka mellitus i ka poʻe ma muli o ka heʻe ʻana o ka paʻamā kalepa e lae ai no ka nele o ka sugar-hoʻohaʻahaʻa i ka sugar - insulin. Ma kēia mea, i ka hoʻohui ʻana i ka lāʻau lapaʻau, mālama ʻia ka nānā ʻana o ka maʻi i ka hōʻoia ʻana i ke kūlana o ka pona i ke kahe koko a me ka hoʻomau ʻana i nā hana pākuʻi.
No laila, ʻaʻole liʻiliʻi ka hapa nui o nā kākena no ka maʻi maʻi ma mua o nā kānaka olakino.
ʻO kekahi o nā kumu nui o ka papaʻai no ka mālama ʻana i ka maʻi i ka maʻi ʻaina o ka hōʻole hou ʻana o ka hoʻowalī wikiwiki ʻana a me ka hana ʻana o nā minamina pale.
He aha ka wikiwiki a me ka wikiwiki?
I ka noʻonoʻo ʻana i nā pūhui hōʻuluʻulu nui loa pono kino no ke kino o ke kanaka, ʻo ia ke mea nui e hoʻokaʻawale iā lākou e like me ka wikiwiki o ke komo ʻana i ka pā.
ʻO Monosaccharides, ka mea e pili ana i ka fructose, sucrose a me ka glucose, e hoʻonui koke i ka glycemia a loaʻa kahi kiʻekiʻe glycemic index. ʻO ke ala maʻalahi o nā molowa kalama ka wikiwiki, ʻo ia ke kō i loko o ka wai ʻai, i hoʻokomo ʻia i loko o ka dextrose a i ʻole ke kalo gula ma ka liʻiliʻi.
Mālama koke aku nā mau kaikika i ka ikaika pono i ka lolo a me nā ʻāpana ʻē aʻe. Hoʻomaʻamaʻa pinepine lākou i nā ʻono, ma nā helu he nui i ka meli, nā hua a me nā hua. ʻO kekahi kanaka, ke hoʻopau ʻana i nā momona aʻe e maʻalahi i ka hoʻokaʻawale ʻana, ke hoʻolana nei ʻo ia iā ia iho i kahi ʻāpana o nā paona hou. ʻOi aku ka nui o nā pūhui organik wikiwiki e alakaʻi i ka nui o nā hale momona, nā pae kolesterol, a hoʻopilikia pū kekahi i ka microflora intestinal.
ʻO nā kalapoka e loaʻa ai ka nui o nā ʻekolu saccharides kahi haʻahaʻa glycemic index. Māhuahua ka nui o nā ʻōhua i ka holomua o ka glucose a kāhea ʻia ʻo ia nā pele.
No nā maʻi maʻi 2, e aʻo ʻia e hoʻopuka i nā haʻahaʻa i nā mea momona hou i ka mea ʻai, no ka mea ʻaʻole kēia e hāʻawi i ka hoʻonui koke i ka kō.
Nā huahana i hāʻawi ʻia no ka maʻi maʻi
Ma mua o ka hoʻoholo ʻana i nā haʻawaʻi "maikaʻi" a me ka "ʻehaʻawa" i ka maʻi maʻi, pono e ʻike i ke ʻano o ka glycemic index a me nā ʻāpana ʻai.
Ma lalo o ka glycemic index (GI) e pili ana i ka wikiwiki o ka wāwahi i loko o ke kino o ke kanaka o ka glucose i loaʻa i kahi huahana. ʻOi aku ka nui o ka GI, ʻoi aku ka wikiwiki o ka glucose hou, ka maikaʻi no ka maʻi maʻi maʻi.
ʻO kahi pūʻulu berena (XE) kahi haneli o ka nui o nā mea i kālaiʻia i loko o nā meaʻai. No laila, ma ka 1 papa i loko o kahi waihona e pili ana i ka nui o ka nui o ka mauʻu a i ʻole 25 mauʻaina o ka berena. Ke hoʻihoʻi nei i ka meaʻai, he mea nui loa ia e hoʻolohe pono i kēia mau kuhikuhi ʻelua.
Pono ka papa hānai maʻi e loaʻa i nā huaʻai he nui a me nā lau. Ua manaʻoʻiʻo ʻia ʻaʻole kēia mau meaʻai e alakaʻi i nā palaʻai i ke kō kōʻai koko.
ʻO ka like, hoʻomaka nā mea kanu i ke kino o ke kanaka i kahi lōʻihi. Kala i ka nui o ke kō i loko o 100 mau grama, nā mea kanu a me nā hua i hoʻokaʻawale ʻia i 3 mau pūʻulu, kahi i hōʻike ʻia e kahi papa o nā huahana.
| ʻAʻoleʻoi aku ma mua o 5 mau mau kāmala i kēlā me kēia 100 kahe o ka mea kanu a me ka huaʻai | I kahi papa 10 mau kalama o kēlā me kēia 100 ka nui o ka lau a i ʻole ka lau o ka hua | ʻOi aku ma mua o 10 mau karamu o ka nui mai ka 100 kalama o ka lau a i ʻole ka lau o ka hua | |
| ʻO nā huahana hea i kūpono? | Tomato, kōhala, kāpala, ʻōpala, asparagus, spinach, ʻala ʻala, ʻaʻa, hua ʻoni, zucchini, dill, chicory, sorrel. | Aniani, puaa, pāhule, kālele, pōlani, ka ʻona, celery aʻa, mandarin, raspberry, melon, lingonberry, ʻeleʻele a ʻulaʻula paha, ʻālaʻi, huʻakai, pōkā, a me ka quince. | Keliʻi ʻōleʻa, ka maiʻa, nā ʻuala, nā paina, nā hua waina, nā lā, nā ʻano manamana o nā hua apopo, mau. |
| Ma nā nui e hiki iaʻu ke ʻai | Hiki ke ʻai ʻia kēia mau meaʻai i ka nui ʻole, ke helu ʻole ʻana i ka nui o nā minamina. | Hoʻomaopopo ʻia e lawe i kēia pūʻulu o nā huaʻai a me nā mea ʻai i hiki i ka 200 kākahi i kēlā me kēia lā. | ʻOi aku ka maikaʻi ʻole o ka ʻai ʻana i kēia mau huaʻaina a me nā mea kanu ai a i ʻole e hōʻemi ai i kā lākou hoʻohana ʻana i ka liʻiliʻi. I ka kikoʻī pono, pono ʻoe e kau i ka ʻai i kēlā me kēia lā i loko o ka ʻuala a 250 gram. |
ʻAʻole mālama i ka paona o nā huaʻai a me nā mea kanu ʻai, ʻaʻole pono ka nui o kā lākou hana i kēlā me kēia lā ma mua o 50 mau grama. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai hou, no ka mea ke loaʻa ka nui o nā huaora.
Nui nā mea momona i ka waiū a me nā huahana pānaʻi. Eia naʻe, pono e ʻike nā maʻi maʻi maʻi i ka nui o nā huamina i loko o nā meaʻai olakino. Hoʻohana ʻia e inu i ka 1 o ka waiū o ka waiū i kēlā me kēia lā, akā me kona hoʻopau ʻia, ʻaʻole mākou e poina e loaʻa iā 1 ka aniani ke loaʻa he 12 pākana o nā pūpū waiū. E pili ana i ka derivatives waiū, nā meaʻai e like me ke kao a me ka ʻīwī i kēkī ʻole i loaʻa ka nui o nā minamina. No laila, hiki iā lākou ke palekana palekana i nā maʻi āpau.
ʻAʻole ʻae ʻia nā huahana no ka maʻi maʻi maʻi
ʻAʻole pono nā mea i komo i nā hāmeʻa kūleʻa maʻalahi i loko o ka papa o ka maʻi maʻi.
Ke alakaʻi nei lākou i kahi hoʻonui o ke kō koko koko, a me ka hōʻiliʻili o nā ʻona momona.
Hoʻokumu i ka mea i loaʻa i nā mea kalama i kekahi mau huahana, hoʻokaʻawale nā nutrists i nā pūʻulu nui ʻelima - ka palaoa a me ka pasta, nā mea kanu, nā huaʻai a me nā huaʻai, cereals, waiū a me ka waiū waiū.
Hōʻole loa ia e hoʻohana i kēia papa inoa o nā huahana i ka meaʻai ma muli o ka hoʻonui ʻana o ke kaila gula:
- kaʻaila, kaʻaila a me ka marmalade;
- ka hoʻohuihui a me nā paʻakai maʻalahi;
- nā kuki gingerbread, nā ʻāpana a me nā mea ʻē aʻe;
- hau kalima;
- waiū hoʻona;
- wai wai;
- ka inu a me ka waina.
Pono e hoʻohana i nā maʻi maʻi maʻi e hoʻohana i ka meaʻai i loko o ka momona kai. ʻO kēia mau māhele i hoʻoluliluli i ka hoʻopili ʻana o nā pauku e kā ana i ka maikaʻi glycemic pane.
Ma kahi o 55% o ka papaʻai i kēlā me kēia lā e pono nā paʻuhū paʻakikī i nā haʻahaʻa glycemic index. Hoʻopili kēia me ka berena rye a me ka bran, pasta, kekahi mau huaʻaina a me nā mea kanu ʻai. Loaʻa nā meaʻai i ka nui o ka fiber, huaʻai a me nā minelala. Hoʻomaopopo nā kauka i ka ʻai ʻana i nā huaʻai ʻala a me nā mea ʻai ʻai, no ka mea he nui nā mea e pono ai. Pono ka hoʻomanaʻo ʻana o ka ʻai kīʻaha e mālama ma mua o nā huaora a me nā minamina ma mua o nā meaʻai i kālua ʻia a iʻa paha.
ʻO ka lua a me ka lua o ka maʻi maʻi ʻaʻai e pono ai ka meaʻai kūikawā. No laila, he mea koʻikoʻi loa e noʻonoʻo i nā hōʻea i nā huahana ma muli o ka huaʻai, no ka mea e hoʻopili pololei kēia i ka pae o glycemia a me ke ʻano maʻamau o ka mea maʻi. Pehea e wehewehe pono ai i ka nui o nā waihona o nā kalama a me nā ʻāpana ʻai, nā papa huahana hiki ke maʻalahi ke loaʻa i nā pūnaewele tematikala.
E aho e hoʻolohe i kāu kauka, me ka mea i maopopo iā ia ka mea hiki ke hoʻopau ʻia nā meaʻai i ka maʻi diabetes a he aha ka mea o ka nui o ka hāmeʻawa maʻamau no ka mea maʻi. He mea koʻikoʻi ka lāʻau lapaʻau no ka maʻi diabetes, no ka mea ke kōkua ia e hōʻemi i nā nui o ka holi i nā waiwai maʻamau. Eia nō naʻe, e noʻonoʻo pono ka mea hoʻonaninani i ka pāʻani haʻuki, e nānā mau ana i nā pae glucose a me ka lāʻau lapaʻau lāʻau.
Hoʻoholo ʻia ka meaʻai i loaʻa i ke kino o ke kanaka ka nui o nā pono, nā mea momona a me nā mea e pono ai nā polokalamu kālai. Ma ke ʻole o ka hoʻohana ʻana i nā palaka, e hiki ke hoʻomohala a pau ke ʻano o ka leʻaleʻa, no laila he mea nui e ʻike i nā huapalapala e hiki ai ke lawe aku, a ʻoi aku ka mea i ʻoi aku ka maikaʻi.
Hāʻawi ʻia ka ʻikepili e pili ana i ka papa lāʻau no ka maʻi maʻi i ka wikiō ma kēia ʻatikala.
