ʻO ka pinepine, me ka maʻi maʻamau o ka maʻi maʻamau, he nui nā kānaka, e hoʻopili ana i ka maʻi "ʻoluʻolu". Akā, aia nā mea ʻē aʻe inā ʻaʻole e loaʻa nā mea maʻi i ka momona, akā ma kahi ʻē aʻe, ʻoiai me kaʻai kūpono e pau ai ka momona o ke kino.
Hoʻopilikia ʻia kēia e ka mea hoʻokahuli i nā kaʻina metabolic i loko o ke kino ma muli o kahi kuhi hewa o ka ʻoihana endocrine. Ka mea, hiki ʻole i ka glucose ke hoʻopili piha loa, a lawe ke kino i ka ʻikena ʻaʻole wale nō mai nā io momona, akā nō hoʻi, mai nā io o ka ʻiʻo.
Inā mākou e hōʻoleʻole i ka wikiwiki o ka lilo o ke kaumaha, a laila ʻaʻole ka mea maʻi e haʻalele i ka hoʻomohala ʻana o ka dystrophy. No laila, he mea nui loa e hoʻomaka e hoʻopau i kēia pilikia i ka manawa a loaʻa koke ka momona me ka diabetes mellitus o nā ʻano mua a me ka lua.
Ma lalo iho nei, e noʻonoʻo mākou pehea e hoʻōla ai i ka maʻi maʻi maʻi, e wehewehe i kahi ʻōnaehana hoʻolālā e hāpai ana i ka nui o ka paona a hoʻomaʻamaʻa i nā pae o ka glucose koko, a me ke kuhi ʻana i kahi papa kuhikuhi.
Nā ʻōlelo ʻōlelo ʻao
He mea nui ia no ka maʻi maʻi maʻi e loaʻa pono ka paona pololei, ʻo ia hoʻi, ʻaʻole ma muli o nā huamoa wikiwiki a me nā meaʻai momona e loaʻa ai ka cholesterol maikaʻi ʻole. Noho lākou i ka haʻalele ʻana i kēia loiloi, a laila ʻaʻole i haʻalele ʻia ka mōʻī o ka hoʻoulu ʻana i ka hyperglycemia a me ka vascular blockage.
ʻO ka ʻai no ka maʻi pākeke ma nā pākeke e kaulike pono a loaʻa nā huahana o nā holoholona a me nā ʻano lāʻau. ʻO ka ʻai me nā mea laikini paʻakikī e pono ai i kēlā me kēia pāʻina, a ʻaʻole wale no ka ʻaina awakea a i ʻole ka ʻaina ʻaina, e like me ka mea no ka papaʻai no ka maʻi maʻi. He mea nui hoʻi ia e ʻai ai i nā manawa maʻamau, i nā wahi liʻiliʻi. ʻO ka liʻiliʻi o ka wai kau ma ka liʻiliʻi ʻelua mau pākahi i kēlā me kēia lā.
He mea kūpono loa ia e hoʻohana ai i ka 50 kalapona o nā nati i kēlā me kēia lā no ka pilikia nui. Loaʻa iā lākou nā protein e aneane piha e ke kino. Eia kekahi, ʻo kēia huahana ka nui i ka kalori a he haʻahaʻa glycemic index (GI).
Mai luna aʻe, hiki i kekahi ke hoʻokaʻawale i nā ʻano meaʻai pono no ka loaʻa ʻana o ka paona:
- meaʻai ma elima manawa o ka lā;
- ka nui o nā haʻalulu paʻakikī e hoʻokaʻawale ʻia i kēlā me kēia pā;
- ʻai ʻia kēlā me kēia lā he 50 mauʻu o nā huaʻai;
- hoʻokahi manawa i ka hebedoma e ʻae ʻia e ʻai i nā iʻa momona i loko o ka pāʻai ai ʻole ʻaila ʻole - tuna, mackerel a i ʻole trout;
- e ʻai i nā manawa maʻamau;
- Pono nā meaʻai a pau he GI haʻahaʻa, no laila ʻaʻole e hoʻonāukiuki i ka lele ʻana i ke kō kōʻai koko;
- i ka pau ʻole o ka ʻono ʻole, mai hoʻokaʻawale i kahi pāʻina.
E kōkua kēia mau alakaʻi i ka kau momona ʻana i ke ʻano type diabetes type 2.
ʻO kahi kaʻawale, pono ʻoe e hoʻolohe i ka GI a me ke koho ʻana i ke ʻano e koho ai i nā huahana no ka meaʻai mea maʻi.
Papa Huaʻala huahana Glycemic
ʻO kekahi o nā mea kūleʻa o ka meaʻai ko nā huahana i koho maikaʻi ʻia. Ua hoʻokaʻawale nā Endocrinologists i kahi ʻōnaehana hoʻolālā e pili ana i ka papa pākaukau o nā huahana GI.
Hōʻike kēia hōʻailona i ka hoʻonui o ka glucose koko ma hope o ka ʻai ʻana i kekahi huahana. Pono nā mea maʻi e koho i nā meaʻai me ka GI haʻahaʻa, a ʻo ka ʻai me ka waiwai haʻo i kekahi manawa i ka manawa i loko o kaʻai.
Loaʻa nā huahana me kahi GI o ka nolino, akā ʻaʻole kēia manaʻo e ʻae ʻia i ka papa. Ua wehewehe maʻalahi ʻia nā mea āpau - ʻaʻole kēia meaʻai i nā palaka, akā ua hoʻouka ʻia me ka kolesterol maikaʻi ʻole. Ka mea maikaʻi loa no ka maʻi maʻi, no ka mea e hoʻonāukiuki i ka hoʻokumu ʻana o nā palaki kolesterol. ʻO ke kumu, ua hoʻopā ʻia nā moku.
Ua māhele ʻia ke GI i ʻekolu mau pūʻulu:
- 0 - 50 PIECES - tima haʻahaʻa;
- 50 - 69 ʻāpana - ka mākaukau;
- ʻO 70 mau pūʻulu a ma luna aʻe he hōʻailona kiʻekiʻe.
Hiki i nā huahana me kahi kikoʻī ma luna o 70 PIECES hiki ke hoʻonui koke i ke kō koko.
He aha nā meaʻai e hāʻawi ai i ka makemake
Ua wehewehe ʻia nā loina i luna e pili ana i ka loaʻa ʻana o ka momona i ka maʻi diabetes type 2 a me ke ʻano maʻi type 1. I kēia manawa pono ʻoe e noʻonoʻo i ke ʻano o ka meaʻai e hāʻawi ai i ka makemake a pehea e hoʻolālā pono ai i kāu papaʻai.
No laila, ʻo ka launaʻi nā huahana mua no ka maʻi maʻi maʻa, e kū ana i ka hapalua o ka meaʻai o kēlā me kēia lā. ʻO kā lākou koho e ākea nui, e hiki ai iā ʻoe ke hana i nā kīʻaha eʻono e like me nā kīʻaha o ke kanaka olakino.
Hoʻokomo ʻia nā Salads, nā mea mai, nā kīʻaha ʻaoʻao ʻaoʻao a me nā casseroles mai nā lau ʻai. ʻO nā "kōkua" maikaʻi i ka paona momona he mau legumes, ʻoiai he haʻahaʻa ka GI. Pono kēlā i kēlā me kēia lā e kuke ai i nā kīʻaha mai nā lentil, pī, nā pīpī a i ʻole paha nā mea i pīni.
Hiki iā ʻoe ke ʻai i ia ʻano ʻai:
- aniani;
- kekahi ʻano kolamu - huaʻai Brussels, broccoli, cauliflower, keʻokeʻo a ʻulaʻula;
- ʻōpala;
- kīʻaha;
- Tomato
- ʻōpō;
- ʻōpō;
- ʻōpala
- zucchini;
- ka pepa ʻōpala.
E hoʻowalewale i ka makemake, hiki iā ʻoe ke ʻai i ka pala a ʻo ka ʻala hoʻi. Pēlā nō, ʻaʻole i pāpā ʻia nā greens - pālule, dill, ʻalāʻau ʻōlapa, basil, spinach a me ka lettu.
Pau ka ʻai o nā huaʻai a me nā huaʻai no ka maʻi maʻi i ka 200 kākahi i kēlā me kēia lā. I ka manawa like, ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou no ka ʻaina kakahiaka. Ma hope o nā mea āpau, loaʻa i ka glucose mai ke koko mai kēia mau huahana e ʻoi aku ka maikaʻi o ka hoʻoikaika kino o kahi kanaka.
Aia nā huaʻai i ka nui o nā huaora a me nā minamina. Akā hiki iā ʻoe ke kuke i nā ʻano ʻono like ʻole me ke kō mai o lākou. No ka laʻana, ka ʻōmole, nā marmalade, nā mea ʻala ʻāmi a iʻa paha.
Nā huaʻai a me nā hua me kahi hua o a hiki i 50 PIECES:
- momona cherry;
- Cherryau
- ʻApelotikika
- pīpī;
- nectarine;
- pea;
- pulima;
- ʻeleʻele a me nā ʻulaʻula hoʻi;
- huaʻomōpala a me nā huaʻala;
- nā pōpō o nā ʻano like ʻole.
Nui nā poʻe maʻi e manaʻo hewa ʻole e ʻoi aku ka ʻoluʻolu o ka ʻolua, ʻoi aku ka nui o ka glucose i loko. ʻAʻole naʻe kēia, ʻo ka lemona kūlohelohe wale nō i loko o ia e hāʻawi ai i ka waikawa hua, akā ʻaʻole ka glucose.
ʻO nā cereal kahi kumu o ka ikehu. Hāʻawi lākou i ka satiety no ka manawa lōʻihi. Hoʻohui ʻia nā huaʻai i nā mea i hoʻomākaukau ʻia a hoʻomākaukau ʻia mai ka ʻaoʻao ʻaoʻao. Hiki iāʻoe ke hoʻohui i nā hua maloʻo (ka apricots maloʻo, prunes a me nā fiku) i ka palaoa, a laila e loaʻa ana kahi papa ʻaina piha piha.
Loaʻa i kekahi mau cereals kahi GI kiʻekiʻe, no laila e koho pono ʻoe i kēia huahana i kāu papaʻai. Loaʻa kekahi mau ʻokoʻa. ʻO ka laʻana, kahiʻeke palaoa. Kūpaʻa kona GI, akā mau nō ke kauka nei nā kau porridge i loko o ka papa kuhikuhi i kēlā me kēia pule.
Ma ke ala, ʻoi ka palaho mānoanoa, ʻoi aku kona kiʻekiʻe, no laila ʻoi aku ka maikaʻi o ka kuke ʻana i ka cereals viscous, a hoʻohui pū i kahi ʻāpana o ke kaona. Ke kūpaʻa nei ke koʻikoʻi o ke kino, kāpae i ka ʻaila mai ka meaʻai.
Ke ʻoli ʻia nei nā ʻano cere:
- ʻahuʻula;
- wili palaoa;
- brown;
- palaoa huluhulu;
- Nā hua palaoa.
ʻAe ʻia ia e ʻai i nā mea ʻaʻole iʻoi aku ma mua o ka hua hoʻokahi i ka lā, no ka mea, aia ka huaʻai i ka nui o nā kolamu hewa.
No ka mea me ka loaʻa ʻana o ka paona i ka paona ʻana me ke kīleʻa maʻamau me ka hoʻohana mau ʻana i nā mea kālaiʻai paʻakikī, e ʻāpono ʻia e hoʻohui i kekahi mau meaʻai me ka berena. Pono e hoʻomākaukau ʻia mai kekahi mau ʻano palaoa, ʻo ia hoʻi:
- rai
- ʻahuʻula;
- olonā;
- oatmeal.
No ka makemake ʻana, ʻae ʻia ka palaoa me ka meli me ka honi ʻole akā ʻaʻole i ʻoi aku ma mua o 50 mau pākēneka i kēlā me kēia lā.
ʻO ka ʻiʻo, ka iʻa a me ka lawaiʻa kahi kumu waiwai nui loa. Pono e ʻai ʻia kēia huahana i kēlā me kēia lā. Pono ʻoe e koho i nā ʻano haʻahaʻa o ka ʻiʻo a me ka iʻa, e hoʻoneʻe i ke koena o ka momona a me nā ʻili.
ʻO ka ʻai ʻai kai, nā iʻa a me ka kai iʻa:
- ʻai iʻa;
- kakahi;
- ʻai kāwili;
- puukukuai;
- pūpū moa;
- poloka;
- pālolo
- hoʻoka;
- nā meaʻai a pau - squid, crab, shrimp, mussels a ʻOctopus.
ʻO ka manawa maʻamau, hiki iā ʻoe ke mālama iā ʻoe iho i ka lewa pipi i hoʻopī ʻia a i ʻole ka palupalu pipi.
ʻO nā huahana waiwa a me ka waiwa hoʻomomona i waiwai nui i ka calcium. Hiki iā lākou ke hana ma ke keʻena ʻaina ʻelua, me ka hoʻolalelale ʻana i ka ʻōnaehana kūwili a me ka ʻole hoʻonāukiuki i ka lele ʻana i ke kō.
ʻO nā huahana waiū waiū i hana ʻia mai ka waiu kao, e like me ka tan a ayran, e kōkua i ka momona.
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Aia ma lalo kahi papa kuhikuhi e pili ana i ka pehea e loaʻa ai ka paona i ka maʻi diabetes type 2. I ka hoʻākoakoa ʻana i kēia meaʻai, ua hoʻokaʻawale ka helu o nā huahana GI.
Hiki ke loli ka loiloi ma muli o ka makemake o ka mea maʻi ma mua o ka mea maʻi.
ʻO ka lā mua:
- ʻaina kakahiaka mua - 150 kalama o ka hua, he ipu aniani o ka;
- ʻaina kakahiaka ʻelua - oatmeal me nā hua maloʻo, kaʻaila, kahi ʻāpana o ka berena rye;
- ʻaina awakea - kākela ʻaala, palaoa kīkī, ka momona o ka moa i ka palahele, a me ka kime me ka momona 15% momona;
- ʻaina ahiahi - ʻōkō i ka oatmeal, kahi slice roti rye;
- kaʻaina mua - ka ʻai paʻu, iʻa, iʻa;
- ʻo ka lua ʻelua o kahi ʻaina curd, hoʻokahi ʻalemona.
ʻElua lā:
- ka ʻaina mua - i ka kuke kīʻaha, 150 ka nui o nā huaʻa;
- ʻaina lua - omelet me nā lau, nā ʻāpana o ka berena rye, kaofū me kaʻaila;
- ʻaina awakea - kāloti i ka ʻanuʻu, pīpī maemae, umauma moa manuahi, ʻaila ʻala, kīʻaha;
- ka pōʻai ahiahi i loko o nā cheesecakes me ke kō ʻole o ke kō a me ke kīpī ʻōmaʻomaʻo;
- ʻaina mua - kāpī ʻia i ʻū ʻia me nā hua palake, ʻalua pipi ʻōlima, ʻili;
- ka ʻaina lua - he kīʻaha o ke kefir, 50 kalona o nā ʻala.
ʻO ke wikiō ma kēia ʻatikala e hōʻike ana i kahi pā kuhi no ka maʻi maʻi maʻi.
