ʻO ka hoʻonui koko koko e hōʻike paha i ke ʻano maʻi diabetes 2 a i ʻole kahi kūlana prediabetes. ʻO ʻelua o kēia mau maʻi e koi i kekahi ke hahai i kahi meaʻai e hoʻokaʻawale i nā haʻawina wikiwiki mai ka meaʻai. He maʻalahi ke wehewehe iā lākou, pono ʻoe e alakaʻi e ka papa ʻaina o nā huahana glycemic (GI) o nā huahana.
Wahi a kēia mau ʻike, ke hoʻomohala nei nā endocrinologists a puni ka honua. E hōʻike ka hōʻike hōʻike pehea e komo koke ai ka glucose i ke kino ma hope o ka ʻai ʻana i kekahi meaʻai a inu paha i kahi inu.
Mai kuhi ʻoe e lilo ʻoe i ka papaʻaʻoniʻoni hou a hou, no ka mea, ua hāʻule nā helu liʻiliʻi ma lalo o ka pāpā. I hemolele loa, a me ka mea nui me nā pono olakino, e like me nā cereals e like me ka bulgur hoʻoliʻoloke i ka meaʻai. I nā ʻāina maʻEulopa, ua lōʻihi ʻo ia e "hoʻokipa hoʻokipa" ma ka papa ʻaina.
Ke kūkākūkā nei kēia ʻatikala penei: ua hiki ka bulgur i ka diabetes type 2, nā mea kūpono o kēia uana no ke kino a me ka pōʻino paha, ke hōʻike ʻia nei ke ʻano o ka GI, ka hōʻike ʻana o ka bulgur a me kāna kikoʻī calorie.
Papa Hoʻolaha Kūʻē Kūkūlū
Hoʻohana wale ʻia kēia ʻōmaʻomaʻo e ka poʻe me ka maʻi maʻi lā, akā e nā poʻe hoʻi i makemake e haʻalele i nā mea momona ʻē aʻe. Aia kekahi waʻaʻai ʻāpono a i ʻāpono ʻia e nā mea lapaʻau kaulana kaulana. Ke koho ʻana i nā meaʻai me ka liʻiliʻi haʻahaʻa, loaʻa i kahi kanaka ka meaʻai me ka paʻakikī nā mea e wāwahi i nā kākeka, ʻaʻole i waiho ʻia i loko o ke ake momona a hāʻawi i ke ʻano haʻahaʻa i ka wā lōʻihi.
ʻAi ʻia ka meaʻai me kahi kumukūʻai no ka maʻi maʻi no ka maʻi ma ke ʻano he ʻokoʻa wale nō, ʻaʻohe ma mua o ʻelua a ʻekolu paha mau manawa i ka hebedoma, a hiki i ka 150 grika, inā wale nō ke ahonui. ʻAi ʻia nā meaʻai a me nā mea inu me nā waiwai glycemic kiʻekiʻe ma muli o kā lākou hiki ke hoʻonui koke i ka ʻike o ka glucose i ke koko.
I kekahi mau manawa, hoʻonui paha ka ʻōlelo, akā pili kēia ʻano i nā hua, hua, nā mea kanu. No nā cereals, aia kahi ʻokoʻa - ka mānoanoa o kona ʻano, ʻoi aku ka kiʻekiʻe o ka GI, ʻoiai e ala iki, e hui wale kekahi o nā hui.
Hoʻolaha māhele GI:
- a i ka 49 mau pūʻulu - haʻahaʻa;
- 50 - 69 ʻāpana - kākā;
- ʻO 70 a ʻokoʻa paha ke kiʻekiʻe.
Hoʻomaopopo i ka ʻōlelo kuhikuhi pono āu e pono ai, hiki iā ʻoe ke hoʻolālā kūʻokoʻa i kahi meaʻai no ka mea maʻi. Eia nō naʻe, e hoʻomaopopo e pili ana i ka nui o nā huahana he waiwai o nā wae kila. Ua wehewehe maʻalahi ʻia kēia - i loko o nā huahana like ʻole nā kākana. Akā ʻo kēia mea ʻaʻole i ʻae ʻia lākou i ka papa hana. Hoʻomaʻa pinepine lākou i nā calorie kiʻekiʻe a waiwai i ka cholesterol maikaʻiʻole - ka ʻenemi mua o ka maʻi maʻi.
Ke ʻōlelo nei ʻo Bulguria:
- he 45 mau ʻāpana;
- kaloaʻi i 100 mau kalona o ka huahana i pau a hiki i 345 kcal.
Mai ia hope aku e pili ana i ka bulgur i ka diabetes mellitus o ka non-insulin-type dependence a ma ka pre-diabetes state i ʻae ʻia no ka hoʻohana maʻamau.
ʻO nā pono o ka bulgur
ʻO Bulgur ka palaoa ʻōpiopio i hana ʻia ʻoihana. He waiwai i nā momona, nā minelala, nā waikawa a me nā paʻakai. ʻAʻole hiki ke mahalo ʻia kona mau pono. Hāʻawi ʻia kēlā ʻila i kahi ʻano lōʻihi i ka ʻoluʻolu a i ka manawa like, ua hoʻoiho ʻia e ke kino no ka manawa lōʻihi loa.
I ka wā e kolo ai i ka paila keke i ka nui. Hele maikaʻi me nā meaʻaiʻai, nā ʻiʻo a me nā kīʻaha iʻa. Ma kahi ʻāina maʻEulopa, hoʻohana ʻia nā cereals no dolma a kāpīpī ʻia.
Hoʻolako ʻia ʻo Bulgurai e ʻai i kēlā me kēia lā no ka poʻe i pili pū i ka hana kino a me ka noʻonoʻo. ʻO kēia no ka mea he nui ka nui o nā huaora B .. ʻO ka popo i bulgur e kōkua pono i ka hoʻopau ʻana i ka constipation a me nā hemorrhoids.
I nā cereals aia nā mea i hoʻohana ʻia:
- Nā huaora B;
- waiora K;
- beta kāmena;
- hoʻokaʻa;
- hoʻōla
- cobalt;
- oosapera;
- konʻai;
- unsaturated fatty acid;
- lehona ʻona.
Hoʻomaikaʻi ka huehue momona hoʻō ʻole i ka hana o nā ʻōpū puʻuwai, hoʻoikaika i nā paia o nā kīʻaha koko.
Hiki ke kōkua ka ʻai me ka momona e nā huaʻai B a hoʻokani i nā kaʻina metabolic, ka mea nui loa no ka maʻi "momona".
Nā papa kaiʻai me ka bulgur
Hoʻohana ʻia ʻo Bulgur i nā kīʻaha Tureke he nui. Hiki ke lawe i ke kumu no pilaf. E hele maikaʻi kēia pahu ʻōpala me nā huahana, nā holoholona a me nā kumu kanu.
Inā hoʻoholo ʻoe e kuke i kahi kīʻaha maʻalahi, a laila pono ʻoe e holoi i ka cereal ma lalo o ka wai e kahe ana. ʻO ka manawa, lawe ʻia nā kāmekahi me ka wai i hoʻokahi. Lā ʻia kahi kīʻaha ma luna o ka wela wela, ma kahi o 25 mau minuke.
Manea ʻia no nā maʻi maʻi ʻole e hoʻohui pū i ka pata i ka pāʻai ʻaoʻao, akā e hoʻopili iā ia me ka lāʻau. ʻO ka kīʻaha momona mai ka bulgur i makemake like e like me ka bale me ka waiū.
Hiki ke hoʻomaka me kēia ʻano cereal me kahi kīʻaha e like me Turkey Bulgur, e koi ai i kēia mau huahana:
- bulgur - 300 kalama;
- hoʻokahi ʻōpala;
- ʻehiku mau ʻala ʻoma;
- hoʻokahi kāwili pepa;
- hoʻokahi ʻoliki;
- ʻekolu ʻōpio kīpē;
- paio o ka dill a me ka pā;
- ka waona momona haʻahaʻa - 600 milliliters;
- aila ʻaila, ʻaila i ka ʻono.
E kulu i ka wai ma lalo o ka wai a hoʻolapalapa i ka wai paʻakai a hiki i ka palupalu, ma kahi o 25 mau minuke. ʻO ka hupa no ka maʻi pākī, ua lawe ʻia ka lua, ʻo ia hoʻi, ma hope o ka hoʻolapalapa mua ʻana i ka ʻai, ʻau ʻia ka wai a ninini hou ʻia, kahi mākaukau i kulu.
ʻOkiʻoki i ka ʻūpī i nā maile liʻiliʻi liʻiliʻi ʻelua kenimika, ʻokiʻoki i ka tōmato i ka hapalua, ka pepa me ka mauʻu, ke kāleka i loko o nā ʻāpana ʻoki. ʻO nā lauʻai āpau, koe wale ke kaila (hoʻohui ʻia i kekahi mau minuke ma mua o ka pau o ka mea), e kau i loko o kahi pā preheated me ka pata a me ka pīpī ma luna o ka wela kiʻekiʻe, a hoʻomau mau ʻia, no hoʻokahi minuke. Ma hope o ke hōʻemi ʻana o ke ahi, hoʻomau ka hoʻomau ʻana i nā mea kanu ma lalo o ka uhi a hiki i ka kuke ʻana.
E ninini i ka pīpī i mākaukau ʻia i nā lau ʻai, hoʻohui i nā lau momona i paʻakai, ka paʻakai a ninini i loko o kāu manawa punahele, hoʻohuihui iki ʻia, kāpae mai ka wela a waiho i lalo o ka pākū no ka liʻiliʻi he 15 mau minuke.
Ua kūpono ʻo Bulgur e like me ke hoʻopiha no ka ʻōpala piha. Ua hoʻomākaukau ʻia mai nā ʻano mea e hiki mai ana.
- nā bele aila ʻāpana like ʻole;
- Hoʻopua Adyghe - 100 gram;
- i hoʻokahi kākā o ke kāleka (hiki iā ʻoe ke ʻole);
- paʻapū ʻōpala - 150 gram;
- walnuts - hoʻokahi pākaha;
- ʻaila ʻaila - hoʻokahi pā;
- momona momona-momona - hoʻokahi kīwaha.
No ka hoʻopiha, laʻa i ke kao Adyghe ma luna o ka māla coarse, e pākuʻu i ke kāleka ma o ka mea paʻi, ʻuʻuku i nā nati iki me kahi laila (ʻaʻole i ke kihi o nā pala), hui pū i nā mea āpau, a hoʻohui i ka paʻakai e hoʻāʻo. ʻOkiʻoki i ka pepa i ʻelua ʻāpana, e kāpae wale i nā hua wale mai ia. Hoʻopili i nā mea hoʻonele a kāwele ma ka grill.
ʻO kēia ʻōpala he manaʻo maikaʻi loa ia inā he kanaka kāu me kekahi ʻano maʻi maʻi i ka ʻoihana. ʻO kēia kīʻaha me nā mea hoʻonaninani maikaʻi e lanakila ai ʻoiai ʻo ka nui loa o ka puna wai.
No nā mea aloha o kēia pā kai, ua hōʻike ʻia kahi ʻono no nā falafels, hiki ke ʻai ʻia i ka ʻaina mau. ʻO kēia kahi pānaʻi lawaiʻa ʻIseraʻela, kahi i hoʻomākaukau ʻia mai ka bulgur a me ka chickpea.
E koi ʻia nā mea ʻala aʻe:
- ke aniani o chickpea (Turkish pīni);
- bulgur - ʻekolu mau ʻāpana;
- ʻelima mau pua o ka pā;
- ʻelua kāmeka;
- kekahi mau kāmeka o ke kāleka;
- ʻekolu ʻekolu ʻai palaoa;
- kahi punetēpō o ka eleele pepa ʻeleʻele, hapa hapa o kahi kāleka, ʻelua mau kime o ka curry;
- aila ʻaila.
Pono e pīpī mua i ka wai i ka pō i ka wai, ma kahi o hoʻokahi a ʻehā. Kālepa i nā mea ʻala, hoʻopaʻa i ka ʻala a me ke kāleka, hoʻohui i nā mea kanu a hoʻohui i nā mea ʻala. No nā poʻe aloha cilantro, hiki nō ke kau ʻia i loko o ka pā.
E hoʻowalewale i ka wai mai nā pīni Turukū, waiho wale ʻehā ʻīpū e homogenize i loko o kahi pua. E hoʻohui i nā koena a pau koe wale nō ka aila. Hoʻokomo i nā pōpō liʻiliʻi ka nui o ka moa moa a me ka pā i ka aila ʻoliva. No nā maʻi maʻi, hiki ke hoʻokipa ʻia nā Falafels.
Hele maikaʻi ʻo Bulgur me nā hua humuhua. Hāʻawi ʻia nā mea maʻi me ka maʻi ʻaʻai āpau i nā ʻanoʻai manuahi - ʻaihue pala, nā ʻūhā, ka pata, nā ʻūpiha, nā chanterelles a me ka ʻono porcini.
ʻO nā ʻōlelo hoʻonā maikaʻi o Endocrinologist
E ʻōlelo kekahi o ka endocrinologist e hoʻolako ʻia kahi mea hoʻoponopono maikaʻi kūpono pono a ʻo ia ka uku nui no ka maʻi "momona". Inā ʻoe e ʻimi pono i nā kaukau a nā kauka a pau, a laila me ka kokoke o 100% e hiki ai iā ʻoe ke ʻōlelo, ʻaʻohe hopena maikaʻi ʻole o ka maʻi maʻi o ke kanaka.
Inā hoʻowahāwahā ʻoe i ka meaʻai a ke alakaʻi i kahi ala pasif, e hoʻoikaika kahi ʻano maʻi kūʻokoʻa kūmole i ka mea maʻi e lawe i nā lāʻau hoʻohaʻahaʻa i ka kō, e like me Metformin 850 a ma muli o kahi hopena hoʻopiʻi i nā ʻōpala i kau ʻia.
Pono ʻoe eʻai i loko o nā wahi liʻiliʻi, ʻelima a ʻeono mau manawa i ka lā. Hoʻolako ʻia i ka manawa like ia e hōʻalo i nā manaʻo o ka pōloli a me ka ʻai nui. Pono nā mea āpau i kahi waena. ʻO nā huahana me nā "ʻai ʻole" hoʻokaʻawale mau loa mai ka meaʻai.
Pono ia e hōʻole i kēlā mau huahana:
- gula, gula, nā palupalu, kekona;
- nā huaʻai, nā hua ʻona a me nā nectars;
- jelly ma ke aliʻi;
- o nā ʻuala, parsnips, maukiki, kāloti ʻia a me ka beets;
- mai hoʻohana i ka palaoa palaoa i ka palaoa;
- keʻokeʻo keʻokeʻo, paila palaoa, semolina, granola;
- pata, margarine, kaʻaila momona, me ka momona nui o ke kino Ayran a me Tan no i haʻalele ʻia ma muli o ke kiʻekiʻe o ka calorie kiʻekiʻe;
- melemona, melona, hua waina, banana, persimmon;
- saosila, mayonnaise;
- inu ʻona.
Pono nā huahana lapaʻau wela e pili i kekahi mau lula. Ua ʻōlelo lākou ua pāpā ʻia i ka paʻi ʻana i ka meaʻai i loko o nā nui a pau o ka aila ʻōlaʻi, no ka mea e lilo ka pāʻai i ka kiʻekiʻe-calorie a loaʻa nā kolesterol maikaʻi ʻole.
ʻOi aku ka maikaʻi ma kaʻai ʻana i nā meaʻai i loko o ka pā wai i ka wai a me ka hoʻohana liʻiliʻi ʻana i ka aila. ʻO ka kumumanaʻo ke kuke kuke ʻia e nā kauka ke kukiki ʻia.
Papa helu waihona
Hōʻike ke ʻano o kēia papa kuhikuhi, hiki ke hoʻololi ʻia e like me kāu makemake o ka holomua. Eia nō naʻe, pono e noʻonoʻo i ka noʻonoʻo ʻana, ke ʻole ʻole i kahi kīʻaha pono, e pono ke hoʻololi ʻia i ka waiwai o ka ʻai.
No kā kakahiaka kakahiaka:
- oatmeal i ka wai;
- hoʻokahi ʻehā;
- 100 kekona o nā huaʻai, e like me nā mea olala a i ʻole currants.
Lā ʻia kīpono o ka ʻeleʻele, iʻa ʻakai a me nā meaʻai i ka meaʻai kai.
No kaʻaina awakea:
- aniani hupa, kahi slice roti rye;
- bulgur me ka moa palaoa, huila salala (kāpeti keʻokeʻo, kukama);
- ʻōmaʻomaʻo a me kekahi kuki fructose.
I ka ʻaina awakea, hiki iā ʻoe ke kuke i ka ʻikena no nā maʻi maʻi maʻamau no ka maʻa ʻelua.
ʻAiʻai mua:
- kāpeti kāpeti me ka tōmato a me nā pakan;
- ʻelua mau ʻoki iʻa mai ka iʻa kūloko, no ka laʻana, pike, perch a pollock paha;
- heroc decoction.
Pono ka lua o ka pāʻina ʻē aʻe, ʻo ke koho kūpono loa he ipu aniani o ka waiū waiū-ʻaʻa liʻiliʻi, a i ʻole 150 mau minuke o ke kīleʻa me ka momona o 0%. ʻO ka ʻai hope loa i hala ʻole ma mua o ʻelua mau hola ma mua o ka hiamoe.
I ke wikiō ma kēia ʻatikala, kamaʻilio ʻo Elena Malysheva e pili ana i nā pono o ka bulgur.
