ʻO ka mea pōʻino, ʻoi aku ka nui o kahi maʻi "momona" i kēlā me kēia mau makahiki i kēlā me kēia makahiki. Nui nā kumu no kēia, ʻoi kekahi o nā mea maʻamau e kau ma muli o ka hoʻopiʻi ʻole ʻana a me ka nele o ka hoʻomaʻamaʻa kino.
Pono ka ʻai a pau ke kīnā maʻi 2 i nā lā a pau i ko lākou ola, ʻo ia hoʻi, e kaupalena i ka ʻai ʻana o nā meaʻai me nā mea momona wikiwiki.
Ua koho nā Endocrinologists i nā huahana ma ke ʻano o ka mea maʻi e like me ka glycemic index (GI). Hōʻike kēia waiwai i ka wikiwiki o ka glucose i loko o ke kino ma hope o ka ʻai ʻana i kahi huahana a inu paha.
ʻO ka manawa pinepine ma ka manawa koho, ke haʻi aku ke kauka i ka mea maʻi e pili ana i ka meaʻai "aman" hiki, ke nalo i ka ʻike ʻana i nā mea inu e hiki ke hōʻeha i ke kino (nā wai ʻai, cider, inu wai), me nā pono nui hoʻi. E nānā kēia ʻatikala i ka koko.
Ke kūkākūkā nei nā nīnau i lalo - hiki iā ia ke inu i ka koko me ka maʻi diabetes type 2 a me ka maʻi diabetes gestational, nā pōmaikaʻi a me nā ʻeha no ke kino, ke ʻano kuʻuna a me ka ʻike kaloli o kēia huahana, ka ʻokoʻa i ka lā maʻamau. Hāʻawi ʻia nā kukuna koko a ʻaʻole kumu e piʻi ai ka piʻi o ka hoʻoliʻiliʻi o ke koko.
Kukulu Kukulu Kukulu
ʻO nā mea maʻi me ka maʻi "momona" e ʻae ʻia e ʻai i nā meaʻai a me nā mea inu nona ka kiʻekiʻe o ka index ma mua o 49 mau ʻāpana. Mai nā meaʻai maʻamau, hoʻokumu ʻia ka meaʻai maʻamau. ʻO nā huahana me kahi waiwai awelika, ʻo ia hoʻi, mai 50 a 69 mau pūʻulu, e ʻae ʻia ma ka papa inoa, akā he mea ʻokoʻa wale nō kēlā, ʻo ia nō, ʻaʻole iʻoi aʻe ma mua o ʻelua pule, a hiki i 100 grama. A ʻo kēia nō naʻe me ka ʻoiaʻiʻo e hoʻomau ana ka maʻi me nā hoʻopiʻi ʻole ʻana.
ʻO nā meaʻai āpau a me nā mea inu ʻē aʻe, nona ka glycemic index he ʻoi aku a i ʻole ma mua o ko nā ʻāpana 70, aia nō ma lalo o ka pāpā paʻa loa no nā maʻi maʻi ma muli o ka piʻi nui ʻana o ke kō o ke koko, a ma muli o ke ʻano o ka hoʻomohala ʻana o ka hyperglycemia a me nā hoʻopiʻi ʻē aʻe ma nā huina target.
Nui nā mana i ka papa ʻaina i hiki i nā huahana ke hoʻonui i kā lākou hana ma muli o nā loli i ke kūlike o ka huahana a ma hope o ka mālama ʻana i ka wela wela. Akā pono ka mea me ka koko.
I mea e hoʻomaopopo ai i ka nīnau - hiki i ka koko me ka maʻi diabetes, pono ʻoe e ʻike i kāna ʻike o ka GI a me ka calorie. Ma ke ala, hiki i ka nui o nā kaloli o nā huahana ke hana koʻikoʻi nui i ka mālama kai. Ma hope o nā mea a pau, he mea nui ia no ka maʻi maʻi maʻi o ka mālama ʻana i ko lākou paona.
Hana:
- ʻo nā huaʻōlelo glycemic 20 wale nō ʻāpana;
- kalona ma 100 mau grona o ka huahana e 374 kcal.
Mai kēia hana ua ʻae ʻia kēia huahana no nā maʻi maʻi o ka ʻano mua, lua a me ka gestational. Eia nō naʻe, e ʻimi pono i ka ʻikepili i nā ʻano maikaʻi a me ka hōʻino no ka inu ʻana.
Cocoa a me na pono
Loaʻa nā pōmaikaʻi o ka pīni koko a ʻo ia nā mea e nui ai nā huaora a me ka minamina. Hoʻokomo ʻia nā pīpī i nā hoʻomaʻamaʻa e hoʻokipa ana i nā kaʻina metabola i loko o ke kino. He mea koʻikoʻi kēia waiwai no nā poʻe me ka nui o ke kaumaha a me nā maʻi metabolic.
Loaʻa i ka pauma koko ka waiwai nā antioxidant ikaika i nā manawa he nui i ʻoi aku i nā waiwai o nā hua apu, ka huehala a me nā ʻōmaʻomaʻo. Ma muli o kēia, ua emi iho ke kaʻina o ka wā ʻōpiopio, hoʻoneʻe ʻia nā mea hoʻopukapuka ikaika, a ua hōʻemi ʻia ka pilikia o ka hoʻomohala ʻana i nā neoplasms malignant (oncology). No laila inu ka wai inu i kēia lā mai ka hua, a poina ʻoe e pili ana i nā maʻi he nui, aʻo ka hoʻomaʻemaʻe i ke kino.
Loaʻa i kēia huahana nā mea kūikawā e hoʻoikaika i ka hana o nā endorphins (ka makana o ka hauʻoli). No laila, ʻo ka inu ʻana i ka koko i loko o kahi ʻino maikaʻi ʻole i kāohi ʻia e kekahi, akā, ma kēlā me kēia, ua hoʻomaikaʻi i ka ʻonaʻeha ʻana.
Aia nā Cocoa i nā mea kanu momona:
- provitamin A (retinol);
- Nā huaora B;
- Huaora E
- vitamin;
- purina;
- kalaiula
- molybdenum;
- oosapera;
- Sodium
- hoʻōla
Heʻuʻuku kekahi poʻe e ʻike i nā huaʻai e komo ai i ka mea epicatechin (kahi ʻano o ka flavonoid), ka mea e pale ai i ka hiki ʻana o nā hōʻeha o ka puʻuwai, nā hōʻeha a me nā ʻano o nā maʻi endocrine. Manaʻo ʻo Cocoa kahi prophylactic maikaʻi i ka hakakā me ka hoʻopiʻi ʻana o ka ʻōnaehana cardiovascular, hoʻoikaika i ka naʻau o ka naʻau a hoʻoikaika i nā kīʻaha koko.
Ma muli o ka hele ʻana o nā procyanidin, nā ʻano like ʻole o ka flavonoids, hoʻopiʻi hou ʻia nā hōʻeha, a ua ʻoi aku ka maikaʻi o ka ʻili. ʻAʻohe māka i hoʻohana ʻia ka koko i ka cosmetology.
Hiki paha ke hōʻeha mai ka hoʻohana ʻana i nā pīni i kahi kūlau pilikino, ma muli o ke ʻano e hoʻomohala ʻia ai nā maʻi kūlohelohe a me ka hāpai ʻana. ʻO ka meaʻoiaʻiʻo ʻo ke koko i kahi ʻāpana i ka lawe ʻana o ka calcium. A maikaʻi loa kēia waiwai o nā huahana i nā wahine i ka wā hāpai, ʻo ka calcium kahi mea koʻikoʻi i ka hoʻomohala maʻamau o ka pūpū.
Hiki ke hoʻokaʻawale ʻia nā hua niu i loko o kekahi mau ʻano:
- pauku lauʻaila maʻamau;
- hui koko.
ʻO ke ʻano o ka pauma ʻawaʻawa ka mea nui loa, no ka mea ua ulu ia me ka hoʻohana ʻole o ka pāhana a ʻaʻole mālama ʻia me nā loea kūlohelohe e kūʻē i nā parasit. Inā inu ʻoe i kahi inu mai ia mau pua, a laila hiki ke kino hou i ke kino ma hope o ka hoʻomaʻamaʻa ʻana i ke ʻano kino.
ʻO ke koko no ka maʻi maʻamau ʻo ka papa 2 he mea hoʻohui ʻē i kāu meaʻai maʻamau.
Pehea e hoʻohana ai i ka pauna Cocoa
Kuke ʻia no ka maʻi diabetes type 2 a me ke ʻano maʻi gestational e ʻae ʻia e kuke i ka wai a me ka waiū. ʻO ka mea nui i ka ʻokela hale ka mea e koho i ka koko a me ke kō, no ka mea ʻaʻole i pāpā ʻia kēia huahana i nā mea maʻi no ka GI kiʻekiʻe.
ʻO ka maʻamau, ʻokoʻa ka ʻawa kēia inu. ʻAi ʻia, ʻo ka molases ka mea e hoʻohana pinepine ai no kēia. He molasses nā molasses, a i ʻole hoʻolilo i hana ʻia mai ia mea me kahi ʻano ʻano, kaulana i ʻEulopa a me USA. I Lūkini, e hoʻohana pinepine ʻia nā molale i ka hānai holoholona. He waiwai o nā molale i ka calcium a me nā vitamina B. Akā, ʻoi ʻia ka poʻe i loaʻa i ka maʻi diabetes, ʻo ka mea mol he GI a ʻoi aku ma mua o 70 mau ʻāpana.
Hiki iā ʻoe ke hoʻāʻo i ka wai me nā mea ʻono, akā ʻoi aku ka maikaʻi o ke ʻano maoli, no ka mea, he ʻano maikaʻi loa ka stevia no ka maʻi maʻi, ma muli o nā huaora a me nā minerala.
Hiki iā ʻoe ke koho no nā koho pili i kēia:
- sorbitol;
- xylitol;
- friposa.
Pono e hoʻomoʻa ʻia ke koko e like me nā ʻōlelo a ka luna. Hiki iā ʻoe ke kuke i loko o ka wai a i ka waiū bipi paha, makemake ʻia ʻaʻole eʻoi aku ka momona o ka momona ma kahi o 2,5%.
ʻO ka inu ʻawaʻawa ka mea maikaʻi loa i ke kakahiaka a i ke ahiahi. Loaʻa ka helu ʻona i kēlā me kēia lā ma mua o ʻelua mau aniani o ka inu.
ʻO nā ʻōlelo aʻo maʻamau no ka maʻi maʻi
Ke mālama nei i nā hōʻailona o ke kukū o ka glucose i ke koko, ʻaʻole pono ka mea maʻi e ʻai pono, akā hoʻomaʻamaʻa mau. ʻOi aku ka hoʻololi kino kino, ʻoluʻolu loa a ma kahi oʻehā mau manawa i ka hebedoma. Hiki iā ʻoe ke hoʻokūkū i nā hāmeʻa like ʻole: aau, jogging, cycling, yoga, Nordic a me ka hele wāwae, yoga.
ʻAʻole wale ke kime o ka meaʻai i hoʻopulu ʻia me nā meaʻai me ka GI haʻahaʻa, akā ke hoʻokō nei nō hoʻi i nā lula pili i ka meaʻai a me ka nui o nā lawelawe. No laila, pono ʻoe e ʻai i ʻelima a ʻeono mau manawa i ka lā, i nā wahi liʻiliʻi, ma ka hoʻokaʻawale. ʻAʻole hiki ke waiho ʻia ka kaulike o ka wai; ʻo ka palena haʻahaʻa he ʻelua lita o ka wai.
Manaʻo ʻia ʻia e helu i nā kaloli. Inā pilikia ka pilikia ma mua o ka momona, a laila ʻaʻole ka nui o ka intake i ka nui o 2000 kcal i kēlā me kēia lā. Hoʻokomo pū i ka lāʻauʻai a me ka hana kino ma ka mahina mua.
He mea nui ia no nā maʻi maʻi maʻi e ʻike e pili ana i ka nui o nā meaʻai a me nā mea inu wai i pāpā ʻole ʻia iā lākou:
- nā huaʻai a me nā hua waina;
- jelly ma ke aliʻi;
- palaoa palaoa palaoa palaoa;
- keʻokeʻo keʻokeʻo;
- nā ʻuala i loko o nā ʻano a me nā ʻala wili;
- ʻanuʻu, banana, melon;
- waiʻona
- i nā mea ʻono a me nā mea ʻala.
- nā meaʻai momona (sour cream, butter, lard);
- nāʻili - nā keke, nā kuki, kozinaki.
Eia kekahi, mai poina e pili ana i nā hana ʻae ʻia o ka wela wela.
- no kekahi;
- wili;
- i loko o ka puʻupuʻu;
- ke kuikahi;
- i ka umu;
- i kahi pālua lohi, me ka ʻole o ke ʻano o "kaaniani" mode;
- simmer ma kahi'āpana liʻiliʻi o ka aila lāʻau, maikaʻi i ka wai;
ʻO ka nānā ʻana i nā lula āpau o ka papa lāʻau no ka maʻi maʻi, hiki i ka mea maʻi ke hōʻoki i ka maʻi a hōʻemi i ka hoʻololi ʻana o nā ʻōmole like ʻole.
Hāʻawi ke wikiō i kēia ʻatikala i nā ʻano e koho ai i ka pauma koko kiʻekiʻe.
