Me ka maʻi maʻamau o ka maʻi āpau, he nui nā mea maʻi e noʻonoʻo nei e pehea e hōʻemi ai i ka paona a ma ka manawa hoʻokahi e kāohi i ko lākou koko koko. Hoʻomaʻa pinepine, heʻano hoʻonāukiuki e hoʻonāukiuki i kahi maʻi "momona".
Aia kekahi meaʻai kūikawā no ka maʻi maʻi type 2 me ka momona, e kōkua ai i ka momona. ʻOiaʻiʻo, he lōʻihi kēia kaʻina, akā, ʻaʻole i hoʻi mai nā pauna hou, ʻoiaʻiʻo, inā hoʻomau ʻoe e pili ana i nā loina o ka meaʻai kūpono.
ʻO ka ʻai no ka maʻi type o ke aniani 2 a me ka momona ua hōʻike ʻia ma ka kikoʻī ma lalo nei, ua hōʻike ʻia kahi papa kuhikuhi no ʻehiku mau lā, kahi papaʻaina o nā mea hiki ʻole a he mea hiki ke ʻai ʻia no nā mea momona momona ke hōʻike ʻia nei.
ʻO nā kumu koʻikoʻi o ka meaʻai
He mea nui ia no ka maʻi maʻi maʻi e mālama i kona kaumaha ma nā pae maʻamau. ʻAʻole wale kēia e kōkua i ka hoʻoulu kūleʻa ʻana i nā maʻi diabetes 2 like ʻole, akā e hōʻemi hoʻi i ka kaumaha i nā hana kino he nui.
Hoʻokumu ʻia ka meaʻai i ka papaʻaina maʻamau, me ka ʻole ka aie a me ka pōloli. Inā ʻoe e hoʻoikaika i ka mea maʻi e pōloli, a laila hiki ke hoʻonāukiuki i ka manawa. ʻO ia hoʻi, i ka wā i loaʻa ai i kahi maʻi kuhi i kahi makemake ʻole eʻai i nā meaʻai "papa ʻia".
ʻOi aku ka maikaʻi loa e hoʻolālā i ka meaʻai a ma ko lākou manawa maʻamau. Hoʻopili kēia i ka normalization o ka pēpē gastrointestinal a me ka hana maʻamau o ka insulin hormone.
Hiki ke hoʻāʻo ʻia kēia mau papaʻai no ka papa momona no ka momona o ka maʻi maʻi:
- e ʻai i nā manawa maʻamau, i nā ʻāpana liʻiliʻi;
- pale aku i ka pōloli a me ka pōʻeleʻele nui;
- huina kōpina o kēlā me kēia lā i kahi o 2000 kcal;
- nā kaulike ahulau;
- hoʻopau ʻia ʻelua lita wai o ka wai i kēlā lā i kēia lā;
- Pono nā meaʻai āpau e haʻahaʻa glycemic index (GI).
He mea nui hoʻi ia e hoʻomākaukau i nā kīʻaha wale nō i nā ala ʻē aʻe e hoʻonui ai i ka ʻike calorie a mālama i ka waiwai o ka ʻai o nā huahana.
Nā hana lapaʻau wela:
- no kekahi;
- wili;
- ke kuikahi;
- i loko o ka puʻupuʻu;
- i kahi mea hoʻolapalapa lohi;
- simmer i loko o kahi pāla i ka wai, me ka nui o ka ʻaila ʻoliva.
ʻO ke kānāwai nui loa no ka maʻi maʻi maʻi ke koho i nā meaʻai me kahi haʻahaʻa glycemic index wale nō.
Papa Huaʻala huahana Glycemic
Hōʻike kēia hōʻailona i ka wikiwiki e pili ana i ka meaʻai i nā pae glucose o ke koko ma hope o ka pau ʻana. ʻO ka haʻahaʻa o ka paukū, ʻoi aku ka lōʻihi o ka paule e ke kino.
No nā maʻi maʻi kanesa 2, e kau ʻia kahiʻai i nā meaʻai me ka haʻahaʻa. I ka manawa pinepine, ua haʻahaʻa ka haʻahaʻa haʻahaʻa o nā meaʻai. Akā e like me kēlā me kēia lula, aia kekahi mau ʻokoʻa. No ka laʻana, he haʻahaʻa haʻahaʻa haʻahaʻa, akā koʻikoʻi loa i nā kaloli.
Aia kahi meaʻai i loaʻa ʻole GI i ka mea āpau, no ka mea ʻaʻohe huaʻaʻa ole - nā leole a me nā aila hinu. Akā me kā lākou hoʻohana pono ʻoe e makaʻala nui loa, no ka mea i loko o ia mau huahana he nui ka nui o nā kolamu kino ʻole.
Ua māhele ʻia ke GI i ʻekolu mau māhele:
- 0 - 50 PIECES - haʻahaʻa;
- 50 - 69 PIECES - medium;
- He ʻāpana 70 a ma luna - kiʻekiʻe.
Hiki i nā meaʻai a me nā mea inu me ka GI kiʻekiʻe ke hoʻonāukiuki i ka hoʻonuiʻana o ke kaʻai koko i loko o ka hapa heʻumi mau minuke ma hope o ka hoʻohana ʻana.
Pono e ʻike ʻoe ua pāpā ʻia ka wai ʻai mai nā hua a me nā huaʻai, ʻo ia hoʻi ka poʻe me ka liʻiliʻi haʻahaʻa. Me kēia ʻano o ka hoʻomaʻamaʻa ʻana, nalowale lākou i ka fiber, nona ke kahe o ka kahe koko i loko o ke koko.
ʻAe ʻia nā meaʻai me ke GI paʻakai e ʻai me ka maʻi diabetes i nā hapa heʻumi wale nō i ka hebedoma, me kahi mea he ʻokoʻa.
Pehea e hoʻokō ai i nā hopena kūpono
I mea e ʻike ai i nā helu i makemake ʻia ma nā pae kaulike, pono ʻoe e hahai i nā lula loa a kēia meaʻai, i wehewehe ʻia ma luna, i kēlā me kēia lā. ʻO kēia mau huahana me ka haʻahaʻa GI a me nā haʻahaʻa kaloli haʻahaʻa, pololei a me nā ʻai maikaʻi, a me nā papa lāʻau kino i kēlā me kēia lā.
Hoʻomaopopo ka homaʻi ʻana i ke kaumaha koʻikoʻi lohi, ʻo ia hoʻi, i ka malama o ka malama i ka awelika o ʻelua mau kileman. Hōʻike ka hōʻike ʻana o kēia meaʻai no ka hoʻihoʻi ʻole ʻana o ka momona kaumaha, me ka haʻalulu pono. Eia kekahi, ʻike ka poʻe maʻi ua hoʻi hou ko lākou koko koko a me ka nui o ka kolamu ma ka maʻamau, hoʻemi ke koko a me ka puʻuwai naʻau.
ʻO ka hoʻonaʻauao kino ka mea e wikiwiki ana i ke kaʻina o ka nalowale ʻana o ka paona a, ma ke ʻano, hoʻokaʻawale loa lākou i nā momona glucose. Pono nā papa ʻōlelo i kēlā me kēia lā, e hāʻawi iā lākou ma kahi o 40 mau minuke. ʻO ka mea nui, ʻaʻole ia e kau i luna i ke kino, me ka hoʻonui pinepine ʻana i nā kaumaha hāmeʻa.
ʻO ka haʻuki me ka maʻi diabetes e hoʻoikaika i nā hana pale o ke kino, e kōkua i ka hōʻemi ʻana i ka hoʻomohala ʻana o nā hōʻeha he nui mai ka maʻi "aloha".
No nā poʻe i makemake i ke aniani-ʻano kūʻokoʻa o ka maʻi diabetes, ʻae ʻia ka hāmeʻa e pili ana i kēia.
- Ke hele nei Nordic
- Ke hele nei
- jiki;
- hili
- ʻauʻau
- hoʻoikaika kino
- ʻauʻau.
Eia kekahi, e hōʻike ʻia kekahi mau mea huna ma lalo, pehea e hōʻoluʻolu pono ai i ka pōloli no ka manawa lōʻihi me ke kōkua o kahi kīmaha kūpono a me ke olakino.
Hiki i kēlā me kēia ʻano pakanā ke hāʻawi i ka piha o ka piha. ʻO ka mea nui, ʻaʻole iʻoi aku ka hapa i mua o 50 mauʻa. ʻO lākou ka protein e hoʻopili ʻia e ke kino i ʻoi aku ka maikaʻi ma mua o ka protein holoholona. No laila, he kanaka no ka lōʻihi i ka ʻoliʻoli i ka wā e manaʻo nei i ka kahe o ka ikehu.
ʻO ka haʻahaʻa haʻahaʻa-haʻahaʻa a i ka manawa like hiki i nā mea haʻahaʻa maikaʻi ke lilo i ka momona puʻupuʻu haʻahaʻa. ʻO 80 kcal wale no ka 100 kalona o kēia huahana paʻakai. No ka hoʻāʻo ʻana i ka mea ʻono o ka tīhi kōpō ka maʻalahi - pono ʻoe e hoʻohui i nā ʻala a i ʻole nā hua maloʻo.
Koho ʻia nā hua maloʻo nāʻu e hiki mai ana:
- apricots maloʻo;
- nui
- figs.
Akā hiki ke ʻai i nā hua maloʻo i ka nui. E piʻi ka uku o kēlā me kēia lā i ka 50 grama.
Papa helu o kēlā me kēia lā
ʻO nā koho meaʻai e hōʻike ʻia ma lalo nei no ka mellitus type type 2 me ka obesity i kēlā me kēia lā. Hiki ke hoʻololi ʻia ka papa helu hoʻohālikelike e pili ana i nā makemake pilikino o ka maʻi maʻi.
He mea kūpono ia e ʻoi aku ka maikaʻi o ka kīʻaha ʻana i nā kīʻaha me ka ʻole o ka minamina a me nā lau wela (ka ʻulaʻula, ke aʻa moʻa), no ka mea hiki iā lākou ke hoʻonui i ka leʻaleʻa, ʻo ia ka mea i makemake ʻole i ka wā e pili ana i ka paona nui.
Hoʻohana ʻia ka Porridge i kahi papaʻai hoʻokahi wale nō i ka lā, ʻoi aku ka maikaʻi i ke kakahiaka. ʻO ka ʻai hope loa e maʻalahi a ma ka liʻiliʻi loa i kekahi mau hola ma mua o ka hele ʻana o ka moena. Hoʻomaopopo ʻia nā ʻupena ma luna o ka wai, ua wae ʻia nā mea kanu like ʻana me nā mea kanu, a ʻaʻole hoʻohana ʻia nā cereal.
I ka lā mua no ka ʻaina kakahiaka, ua mālama ʻia ka oatmeal i ka wai a i hoʻokahi apple o kekahi ʻano. Mai kuhi ʻoe ʻo ka hua pālea me ka nui o nā glucose a me nā mea e hoʻonui ana i ka calorie. ʻO ka momona o kahi kōmela ke hoʻoholo ʻia na ka hapa o ka waikawa organik i loko.
No kaʻaina awakea, hiki iā ʻoe ke kuke i ka kalo broccoli, no ka lua - kāʻai ʻai i ka ʻai. No ka laʻana, ka umauma moa moa. No ke kīleʻī ʻia, ʻae ʻia e ʻai i nā ʻalemona o ka pīkī liʻiliʻi momona momona a me kahi hapa o nā apricots maloʻo. E hoʻolapalapa ʻia ka ʻaina ʻaila me ka palaoa wī. Inā i ke ahiahi aia kekahi manaʻo o ka pōloli, a laila pono ʻoe e inu i kahi aniani o ka kefir haʻahaʻa.
ʻElua lā:
- ʻaina kakahiaka - ʻōwī, umauma moa kālua, ʻala huina;
- ʻaina awake - kākala ʻaala, kupa kūfaʻa, ʻala ʻo ka ʻala me ka nui, ka kī;
- kīmaka - hua manu kuke, ʻanuala huala;
- ʻaina ʻaina - kākā ʻia i ʻāpala, ʻāpala kuke, ʻū;
- ʻaina ʻaina - 100 grika o ka kuke kī, ʻele pū.
I ke kolu o ka lā:
- ʻaina ʻaina - iʻa ʻaʻa keʻokeʻo, ʻeli pōpō, ʻili kōlea;
- ʻaina awakea - kākela ʻaila, ʻokiʻoki ʻaʻani, kaʻa nīnū me ka ʻāhu.
- kīʻaha - ʻelua mau ʻalī hīnaʻi, 100 kalona o ka momona kīmole momona.
- ʻaina ʻaina - kahi omelet mai hoʻokahi hua a me nā lau, nā ʻāpana o ka berena rye, kaʻaila;
- ʻaina ʻaina - 150 milliliters o kefir free-kefir.
ʻEhā lā:
- kakahiaka kakahiaka - 150 kalama o ka hua a i ʻole huaʻai, 150 milliliters o ka waiū nonfat, kahi ʻāpana o ka berena rū;
- ʻaina awakea - ʻaʻai ʻaʻuhilī, kāwili i hoʻolapalapa ʻia, umauma moa ʻaʻa, ʻaiʻa, ʻū;
- kīmake - ʻū, kahi ʻāpana o ka berena rye a me ka ʻono tokoa;
- ʻaina ʻaina - kahi kīʻaha lau, ʻai kīʻaha, ʻala;
- ʻaina ʻaina - 150 kalā o ka tiʻahi ʻaʻa kuke ʻole.
ʻO ka papa kuhikuhi ma ka lā ʻelima o ka papa ʻaina ke loaʻa nui ʻana i nā meaʻai protein. Hāʻawi kēia mau meaʻai i ka puhi wikiwiki o ka momona o ke kino. ʻO kēia me ka lawa ʻole o ka kōomi o ke kō, ke hoʻololi nei iā lākou, ke wela ke kino i nā momona.
Pōʻalima (protein):
- ʻaina kakahiaka - omelet mai hoʻokahi hua a me ka waiū skim, squid, ʻā;
- ʻaina awakea - mauʻa broccoli, umauma moa manuahi, ʻōhala kuala a me ka ʻala ʻala, ʻala;
- kīmū - 150 kalepa o ka pākī pāʻālua-momona ʻē aʻe;
- ʻaina ʻaina - steamed pollock, kālua hua iʻa, mea ʻala, ʻā;
- ʻaina ʻaina - 150 mililī o ka tiʻahi ʻaʻa kuke ʻole-momona.
I ke ono o ka lā:
- ʻaina kakahiaka - ʻelua mau ʻalī palaoa, 150 pālua o ke kīaʻi ʻaina, ʻā;
- ʻaina awakea - kākā kuke, ʻaihuma pastum palaoa, ʻeu moa moa, ʻaila hua ʻai, ʻala;
- kīmaka - hua manu kuke, ʻanuala huala;
- ʻaina ʻaina - pike me nā lau, ʻala;
- ʻaina ʻaina - 100 grama o ke kīhi ʻaʻa, kahi hapa o nā hua maloʻo.
ʻEhiku lā:
- ʻaina kakahiaka - oatmeal ma luna o ka wai, 100 kalona o nā huaʻa, kaʻaila;
- ʻaina awakea - kākā ʻai, kalekele, huaʻai ʻai ʻoki, ʻohi ʻohi, ʻono;
- kīmū - 150 kalama o ke kīkī pākahi, 50 kalapona o nā huaʻai;
- e hoʻomake ʻia ka pāʻina e nā kīʻaha huina no nā maʻi maʻi maʻi 2 a me ka umauma moa hānai, ʻū;
- ʻaina ʻaina - tofu keke, 50 mauʻu o ka hua maloʻo, ʻona.
Inā makemake ʻoe e hōʻemi i ka paona a lanakila i ka momona, hiki iā ʻoe ke hoʻohana e like me ke ʻano he papa kuhikuhi ma luna o ka hebedoma me kahi kikoʻī kikoʻī o ka lā.
ʻO kahi kānāwai koʻikoʻi no ka hoʻokō ʻana i kahi hopena kūlike loa, ʻo ia kekahi o nā lā ʻehiku e lilo i protein.
Hoʻohana nui i nā ʻāpana
Ma lalo o nā papa kahi i hiki ai iā ʻoe keʻai i ka lā o ka protein. Loaʻa nā lako āpau i ka GI haʻahaʻa a me nā haʻahaʻa kaloli haʻahaʻa.
Mākaukau koke ʻia ka huakai moana, ʻoiai i ka manawa hoʻokahi e ʻoluʻolu i ka pōloli no ka wā lōʻihi. Pono ʻoe e hoʻolapalapa i hoʻokahi pīpī a ʻokiʻoki i loko o nā ʻāpana, a laila ʻokiʻoki i loko o nā cubed he hua i hoʻolapalapa, ka ʻala ʻala a me nā kukala hou. ʻAno huiki me ka waiū ʻole ʻia i ʻole ʻōmole a i ʻole kime i ka moa momona free-free. Ua mākaukau ka salato.
Hiki ke loaʻa nā ʻōmole moa maikaʻi mai nā umauma moa, kahi i ʻae ʻia ma ka papaʻaina o nā keiki.
E koi ʻia nā mea ʻala aʻe:
- fillet moa - 200 kalama;
- ʻelua mau keʻokeʻo kākela;
- waiū skim - 70 milliliters.
- lepo pepa ʻeleʻele, paʻakai e hoʻāʻo.
E kau i nā huahana a pau i kahi palupalu a kāwili a hiki i ke anuanu. A laila, ʻokiʻoki i ke kiʻi ʻikepili i loko o nā kuʻuna, e hoʻomoʻa i ka ʻai minced ma ka waena a ʻōwili i nā ʻōhā. E hoʻopaʻa pono i nā kihi.
Hoʻoikaika i ka wai i hana ʻia i ka wai i ka wai hoʻolapalapa. Hiki pinepine iā ʻoe ke manuahi a kuke inā pono.
No ka mea ua pāpā ʻia ka wai momona a me ka wai ʻai kūlohelohe i ka maʻi diabetes, hiki iā ʻoe ke mālama i kahi kanaka slimming ma ka hoʻomākaukau ʻana i kahi decoction o ka peer tangerine no ka maʻi maʻi type 2. Pono ʻoe e hōʻiliʻili i ka pā o kahi mandarin, hiki iā ʻoe ke hōʻoka wale i nā ʻāpana liʻiliʻi. Ma hope o ka ninini ʻana i ka ʻili me 200 milliliters o ka wai anuanu a waiho i lalo ma ka uhi o kekahi mau mau minuke. ʻO ke decoction e hoʻonui i ka pale ʻana a me ka hoʻokaʻina koko.
ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i ka pono o ke hakakā ʻana i ka momona o ka maʻi diabetes type 2.
