Inā loaʻa pinepine kahi kanaka i ke kō koko koko, hāʻawi ʻia ʻo ia i kahi pōʻino o ke ʻano type type 1 a i ʻole ke ʻano type 2, e like me ka ʻano o nā pūpuna a me nā kiko o ka insulin hormone.
Mai kānalua koke ʻoe a manaʻo e lawehala ka maʻi maʻi i ka meaʻai hou a me ka ʻono. ʻAʻole naʻe, he ākea ka nui o nā huahana i ʻae ʻia, ʻo ka mea nui e ʻike i nā koina no kā lākou koho. No ka maʻi maʻi o kēlā me kēia ʻano, ua koho ʻia nā meaʻai e kā lākou glycemic index (GI).
He nui nā kānaka i lohe e pili ana i nā pono o nā hoahānau kuʻi, akā, inā pēlā e hōʻeha ana i ka maʻi maʻi maʻi? ʻO ia ka mea e kamaʻilio ʻia ai ma kēia ʻatikala, nāna e hāʻawi i ka waihona kalolo a me keʻano o kēia cereal, wehewehe i kāna mau pono a me nā hōʻino i mua o kēia maʻi a me ka'āina prediabetes.
ʻO kongkēlē hoahānau
Pono e hoʻomaopopo ʻia he pono e koho nā mea maʻi me ka maʻi maʻi i nā huahana e like me ka papa ʻaina, me nā kumu helu a hiki i ka 49 mau pūnaehana. He mea kūpono ia e hoʻolohe i kā lākou kaloli pūnaewele.
ʻOiaʻiʻo, pinepine, nā huahana me kahi kuhikuhi o nā ʻāpana helu kīpē, he mea weliweli loa ia i mua o kahi maʻi "momona". Hoʻoweliweli ka hoʻohana ʻana i nā kīʻaha kolamu i ka mea maʻi me ka hoʻokuʻu ʻana o nā moku koko a me ka hoʻokumu ʻana i nā pākī palaka.
ʻO ka haʻahaʻa o ka GI i ka meaʻai, ʻo ka liʻiliʻi i kēia meaʻai e loaʻa ai ka hopena i ka hoʻonui ʻana i ke kiʻekiʻe o ka glucose koko. Ma ka holoʻokoʻa, hōʻike kēia waiwai i loko o nā huaʻōlelo kelepona ke kiʻekiʻe o ke kō e komo ana i ke koko ma hope o ka ʻai ʻana i kekahi huahana.
Inā inu ka mea maʻi ma ke ʻano inu, a ʻai paha i kahi huahana me ka GI waena a kiʻekiʻe, a laila hiki ke hoʻonui ʻia kāna mau kīnāwai 4 e 5 mmol / l i kahi manawa pōkole a hoʻonāukiuki i ka hyperglycemia.
Cous Cous a me kāna mau huaʻōlelo:
- ʻO GI o nā kōlei he 65 mau ʻāpana;
- kaleka ma 100 kekona o ka huahana maloʻo 370 kcal.
Ua ukali ia aia nā hoahānau maʻi nona ka glycemic index ma waena o ka hui i mea e ʻae ʻia i ka papa maʻi maʻi wale nō he ʻokoʻa kēia.
Couscous - no a kū kūʻē paha?
Hiki i nā mea hoahānau ke aloha inā he pālule kiʻekiʻe a me ka helu kikoʻī? ʻO ka pane ʻokoʻa ʻole ka pane, akā inā wale nō ʻaʻole e loʻohia ka mea i nā maʻi o ka ʻōnaehana endocrine a me ka momona.
ʻAʻole loaʻa i kēia cereal ka nui o nā huaora a me nā minerala, e like me ka buckwheat, mea laiki a palaoa paha. Me ka maʻi diabetes, ʻoi aku ka maikaʻi o ka haʻaleleʻokoʻa i nā hoahānau hānau. Mai ia mea hōʻole, ʻaʻole e nalowale nā kino o ka mea maʻi. Hiki iā lākou ke hoʻololi maʻalahi me nā cereals maikaʻi aʻe.
Eia naʻe, inā alakaʻi kekahi i kahi ʻano hana ikaika maʻamau, hoʻokani pinepine i ka haʻuki a hoʻoneʻe i ka nui, a laila pono maʻalahi ka mea aloha i loko o kona ola a lilo loa ia i mea maikaʻi loa, no ka mea, ʻo 70% ka nui o nā kāloli.
Aia i ka Couscous nā huaora a me nā minerala:
- waiora B 5;
- vitamin;
- kalaiula
- selenium;
- oosapera;
- keleawe
ʻO ka nui o ka huaora B 5 e kōkua i ke kino e hakakā i ka insomnia a me ke kaumaha. Hoʻomaopopo ka Selenium i ka musstrular dystrophy, hoʻoikaika a hāʻawi i ke ola nui.
Pono ka huaora PP no ka maʻi maʻi, ʻoiai ka mea i loko o ke kino i ka nui o ka nui, hakakā ia i ka hoʻokumu ʻia ʻana o nā palaki kolesterol, e pili ana i ka poʻe me ke kō koko kiʻekiʻe. Kōkua ka Phosphorus a me ka calcium i ka hoʻoikaika iwi, hana i ka lauoho a me nā kui.
Hoʻokomo ʻia ka keleawe i loko o nā hoahānau hānai i nā hana pale o ke kino a hoʻomaikaʻi i ka ʻōnaehana hoʻokumu koko.
Nā Kauʻi Kaila
Pono ia e ʻike no ka loaʻa ʻana o ka pāʻai maikaʻi, ʻaʻole hiki ke kuke ʻia kēia kīmī. Pēlā ʻia ia e hana maʻalahi ʻia, ʻo ia hoʻi hiki ke hana i nā ʻāpana ʻāpana o ka ʻoihana ʻoihana. Nui nā ala e hana ai i ka pea.
Ke ala mua: hoʻomoʻi ʻia ka hoahānau i ka wai i hoʻolapalapa ʻia, i ka ʻāpana o ke pākahi i ka mea hoʻokahi, paʻakai a waiho ʻia no 20 a 25 mau minuke ma mua o ka puhi ʻana. ʻO ke ala ʻelua: ua kau ʻia ka cereal i loko o kahi colander a kau i loko o kahi ipu wai e hoʻolapalapa ai ka puna i ka ʻāʻū ʻole. Ma kēia ala, e mākaukau nā hoahānau hoahānau i 3 a 5 minuke.
He mea kūpono ʻole e hele pono ana kēia kīkī me nā huamona, a me nā hua ʻai, a me nā ʻiʻo a me nā huahana iʻa. Ua manaʻo nui ʻia ka hoʻohana ʻia ʻana o nā hoahānau hoahānau ma Afrika a me ʻulikaia.
ʻO kekahi o nā loea punahele kaulana ʻo ka porridge me nā mea kanu, ʻo ka hoʻomākaukau ʻana o ia mea e koi ai i kēia mau ʻano:
- nā hoahānau nui - 200 gram;
- keʻa palaoa - 100 gram;
- hoʻokahi kāloti;
- kahi pāpaʻi a iʻa hou paha - 100 gram;
- hoʻokahi ʻāpana polū ʻulaʻula;
- hoʻokahi ʻekahi kākeka;
- puneture o ke aila ʻoliva:
- cilantro a me ka ʻāhu - he mau lālā.
He mea kūpono ia e hoʻomaopopo koke no ka hoʻomākaukau ʻana no ka papa lolo maʻi, pono ke hoʻololi i ke mau hoahānau me ka palaoa, no ka mea, ua ʻae ʻia ka porridge me nā maʻi diabetes ʻano 2 ma muli o ka GI haʻahaʻa. Eia kekahi, ʻokoʻa ka porridge a ʻokoʻa ʻole i ka ʻono mai ka hoahānau hānau.
Hoʻopili maikaʻi i ke kāleka, kāwili i nā kāloti i nā ʻāpana nui, e hui pū me ka cereal a ninini i 200 mau mililika o ka wai kō, e hoʻohui i ka aila a me ka paʻakai. E uhi i ka ipu o ke kao a kali 20 mau minuke a hiki i ke ʻā ʻana o ka ʻōpala.
I kēia manawa, ʻokiʻoki i ka cilantro a me ka waihona palaoa, ʻokiʻoki i loko o nā ʻāpana pepa. Ke mākaukau i ka paila, hoʻohui i nā mea āpau.
E lawelawe i ka pāʻai, e hōʻiliʻili me nā pua o ka pua.
No ka hoʻomākaukau ʻana i kahi pāʻina piha a ʻaina kakahiaka, hiki iā ʻoe ke ʻoki i ke mau hoahānau he ʻole me ka ʻai ʻana, akā, pū kekahi pū me ka ʻai. No kahi papa ʻaina āu e pono ai:
- fillet moa - 300 kalama;
- nā hoahānau nui - 250 gram;
- wai maʻemaʻe aiʻole i ka pauna lau - 300 milliliters;
- mau ʻōmaʻomaʻo ʻōkuhi, mauka, keaka a me nā pepa - 250 wale nō ka grama.
Inā maloʻo ʻia ke kulu huaʻai, a laila pau pono ia. E ʻoki i ka moa i loko o ʻekolu cubimita, a pāpaʻi i loko o ka pā no ʻelima mau minuke.
Ma hope o ka ninini ʻana i ka wai i loko o kahi pā kuhi me nā ʻaoʻao kiʻekiʻe, e hoʻohui i ka mea kanu a me ka makana, kāwili i nā mea āpau, hoʻohui i ka paʻakai a me ka pepa. E uhi a hoʻoheheʻe ʻia i ʻelima mau minuke.
Pono e noʻonoʻo ʻia no nā mea maʻi me ka maʻi maʻi o kēlā me kēia ʻano, he mea koʻikoʻi loa ia e hahai i nā loina o ka papa lāʻau no ka maʻi maʻi a i ʻole e hoʻonāukiuki i ka papa o nā maʻi a me kona hoʻomau.
ʻO ka wikiō ma kēia ʻatikala e wehewehe pono ai pehea e kuke ai i nā pōkō me ka pale ʻole i kona mau waiwai waiwai.
