ʻO ka pinepine, kahi hōʻailona o ka insulin e hōʻike ai i kahi hōʻailona - obesity o ka ʻōpū, ʻo ia hoʻi, aia ma ka ʻōpū ka adipose. ʻO kēia ʻano o ka momona nui i loko o kēlā momona e loaʻa ma nā kino o loko a hoʻonāukiuki i ka hoʻāʻo ʻana i nā ʻōnaehana i nā insulin i hana ʻia.
Hiki iā ʻoe ke hoʻokumu i ka kūʻē o ka insulin ma o ka hāʻawi ʻana i kekahi mau hoʻokolohua. Ke hōʻoia nei i ka hoʻomohala ʻana, pono koke ʻoe e huli i kahi ʻōnaehana kūikawā. Pono e kuhikuhi i ka hoʻemi ʻana i ke kaupaona a pale i ka hoʻomohala ʻana o ka maʻi type 2.
ʻO ka ʻai no ka pale ʻana i ka insulin e wehewehe ʻia ma lalo nei, kahi papa kuhikuhi, e hōʻike ʻia ana, me nā loiloi no nā hana hou e hōʻemi ai i ka nui o ka mea maʻi.
No ke aha?
ʻO ka paleʻana i ka insulin he emi iho i ka hopena o nā huina a me nā ʻili o ke kino i ka insulin, inā paha e hana ʻia e ke kino a i ʻole ʻia. Ka mea i huli i ka glucose i komo i ke koko, hana ka pancreas i ka insulin, akā ʻaʻole ʻike ʻia e nā ʻāpana.
A hopena, piʻi ke kō o ke koko a ʻike ka pancreas i kēia he mea pono no ka insulin a hoʻoulu hou iā ia. Ka mea i haku ʻia e hana nā pancreas no ke kapa.
Ke alakaʻi nei ka insulin i ka momona o ka ʻōpū, ʻoiai ke ʻike nei kekahi kanaka i nā manaʻo o ka pōloli, ka luhi a me ka huhū. Hiki iā ʻoe ke hōʻoia i ka maʻi ma o ka nānā ʻana, nā mākau nui e hōʻike i ke ʻano o ka kolamu a me ka glucose i loko o ke koko. Hana nō hoʻi ke kauka i ka mōʻaukala o ka mea maʻi.
ʻO kaʻai ʻana no kēia maʻi he ʻano kī nui loa i ka mālama ʻana; ma hope o ka hebedoma o ka papaʻai ʻana i ka maʻi o ka mea maʻi, hoʻomaikaʻi nui ke olakino. Akā inā ʻaʻole ʻoe e pili i ka meaʻai kūpono, hiki i kēia hopena ke kō:
- ka hoʻomohala ʻana o ka maʻi type type 2 (kūʻokoʻa ka insulin);
- hūpehu;
- atherosclerosis;
- puʻuwai puʻuwai;
- he poho.
Ke kuʻi nei ka Insulin i ka mea maʻi e mālama i ka mālama ʻana i ka papaʻai i loko o kona ola, e pale ai i nā hopena maikaʻiʻole no ke kino.
ʻO ke kumu o ka mālama kai
Me kēia maʻi, ua hōʻike ʻia kahi meaʻai haʻahaʻa-haʻahaʻa, e hoʻopau ana i ka pōloli. Pahu kai ʻaila, ʻelima a ʻeono mau manawa i ka lā, e hele mai ka nui o ka wai o ka wai ʻana mai ka lī he ʻelua mauʻu a keu paha.
I ka manawa like, pono e hoʻonaninani nā kākoi i ka hāhai, no ka laʻana, ka pastry mai ka palaoa rye, nā ʻano cereals, nā mea kanu a me nā hua. ʻO nā huahana o nā palaoa i manaʻoʻia, nā loea, ke kō, ka helu o nā huaʻai, nā mea kanu a me nā huahana holoholona.
Hoʻololi ka hana wela o nā huahana i ke kaʻina hana o ka mahi kāwili ʻana a me ka ʻaina me ka hoʻohui ʻana o ka nui o ka ʻaila aila, ma muli o kona waihona kalolo. Ma keʻano holoʻokoʻa, pono e hoʻokaʻawale ʻia nā meaʻai momona a pau mai ka meaʻai.
Ke papa ʻia nei kēia meaʻai huahana.
- iʻa a me ka iʻa o nā momona momona;
- laiki
- semolina;
- momona, brown a me ke kō;
- palaoa a me nā palaoa palaoa mai ka palaoa palaoa;
- nā hua ʻai hua;
- ʻuala
- iʻa i kāʻai;
- waiʻala momona;
- pata.
Pono e hana ʻia ka mea ʻai o ka mea maʻi mai nā huahana me kahi kuhikuhi glycemic index (GI) wale nō.
Papa Huaʻala huahana Glycemic
ʻO ka manaʻo o GI ka hoʻopiliʻana i kahi hōʻailona o ka hōʻina o ka hoʻokaʻina o nā powa me ka pau ʻana o ka ʻai. ʻO ka haʻahaʻa haʻahaʻa, ʻoi aku ka palekana i ka huahana no ka mea maʻi. Pēlā, ʻo kaʻai me ka pale ʻana o ka papa ʻaina i hana ʻia mai nā meaʻai me ka GI haʻahaʻa, a i kekahi manawa wale nō ia ke hoʻokaʻawale i ka ʻai me nā meaʻai me ka waiwai ʻokoʻa.
ʻAʻole paʻa ka pili o ka lawelawe wela i ka hoʻonui i ka GI. Akā i kēia hihia aia kekahi mau ʻokoʻa. No ka laʻana, kahi mea kanu e like me nā kāloti. Ma kāna ʻano hou, he ʻae ʻia no ka pale ʻana i ka insulin, ʻoiai ʻo ka GI he 35 mau ʻāpana, akā i ka wā e kuke ʻia, ua pāpā ʻia ʻole ia, no ka mea, he waiwai nui ka helu.
Ke ākea ke koho o nā hua no kēia maʻi a ua ʻae ʻia lākou ʻaʻole iʻoi aʻe ma mua o 200 pāono i kēlā me kēia lā. Hoʻole wale ia i ka kukeʻana i nā hua ʻai wai, ʻoiai ko lākou GI hiki ke hoʻonāukiuki i ka pīpī pana i loko o ke kōʻai koko, a hiki i 4 mmol / l i nā minuke he 10 ma hope o ka inu wale ʻana i ka wai aniani. Hoʻopau kēia mau mea ma ka "nalowale" o ka lehele, ke kuleana no ka kahe mai o ka glucose i loko o ke koko.
Ua māhele ʻia ke kēkēʻī i ʻekolu mau māhele:
- a i ka 50 PIECES - haʻahaʻa;
- 50 - 70 PIECES - medium;
- ma mua o 70 PIECES - kiʻekiʻe.
Aia kekahi mau huahana ʻaʻohe GI. A eia hoʻi ke kū pinepine nei ka nīnau no ka poʻe maʻi - hiki nō ke hoʻohui i ia mau meaʻai i ka meaʻai. ʻO ka pane maʻalahi ʻaʻole. I ka manawa pinepine, nui nā meaʻai i kēia mau calorie, kahi e hoʻokae ai lākou i ka mea o ka mea maʻi.
Aia kekahi papa inoa o nā huahana me ka GI haʻahaʻa, akā ke kiʻekiʻe o ke kaloli kiʻekiʻe, ua komo kēia:
- piʻi manuahi;
- nā hua ʻalani;
- kiniani.
Ke hōʻuluʻulu ʻana i kahi papa ʻai, pono ʻoe e makaʻala nui i nā huahana GI a me kā lākou ʻike calorie.
Nā ʻĀina huahana
Pono nā mea kanu, nā hua ʻai, nā cereals a me nā huahana holoholona i kēlā me kēia lā i ka papa ʻaina meaʻai. Ke hoʻohana ʻana a hoʻomākaukau i kekahi o nā huahana, pono ia e hoʻokō i kekahi mau kānāwai.
No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua i ke kakahiaka. Ma kahi o ka glucose i loaʻa me lākou i ke koko ka mea e maʻalahi maʻalahi i ka manawa o ka hana kino o ke kanaka, ka mea i kau ʻia ma ka hapa mua o ka lā.
Mākaukau nā kīʻaha mua ma luna o kahi lau ʻai a i ʻole aʻaʻaina luaʻa. Ua hoʻomākaukau ʻia ka lua ʻaʻa ʻelua ma hope iho: ma hope o ka hoʻolapalapa mua o ka ʻai, ʻau ʻia ka wai a ninini hou ʻia ka ʻaila, a loaʻa ka ʻaila no nā kīʻaha mua ma luna. Eia nō naʻe, pili nā kauka i nā mai i mea kanu, kahi ia i hoʻohui ʻia i ka ʻiʻo.
ʻO nā huahana a me nā iʻa i ʻae ʻia me kahi haʻahaʻa haʻahaʻa:
- kakahi;
- nā veal;
- ʻai iʻa;
- ʻai kāwili;
- puukukuai;
- ka moa a me ka pipi momona;
- e'ōwī manu;
- hoʻoka;
- pālolo
- Kolohala
Pono ka ʻāpana o ka iʻa ma ka papa pule hebedoma i ʻelua mau manawa. Hoʻohana ʻia ka hoʻohana ʻana o ka caviar a me ka waiū.
No nā mea laʻa a me nā iʻa, ʻelua ʻāpana a me nā cereals i ʻae ʻia i ka ʻaoʻao. Hoʻohana maikaʻi ka hope o ka kuke wale i ka wai a ʻaʻole i ka manawa me ka pata. Kahi mea e ae, e lauila mea aila. Mai nā cereals ua ʻae ʻia:
- ʻahuʻula;
- wili palaoa;
- brown (brown) kaohi;
- palaoa huluhulu;
- durum palaoa pasta (ʻaʻole iʻoi aku ma mua o ʻelua manawa i ka pule).
ʻAe ʻia nā hua ʻai me kahi meaʻaiʻai ʻole iʻoi aku ma mua o hoʻokahi i kēlā me kēia lā, ʻoiai ka nui o ka protein e hiki ke hoʻonui, ʻehā kā lākou GI. Loaʻa i ka yolk kahi hōʻailona o nā pūʻulu 50 a loaʻa ka nui o ka cholesterol.
Ma kahi kokoke i nā huahana waiū a me ka waiū waiū i loaʻa nā GI haʻahaʻa, me kaʻole o nā momona momona. Hiki i kēia mau meaʻai ke lilo i kī ʻaina lua piha. ʻAe ʻia nā huahana hou:
- piha a skim waiū;
- kalepa 10%;
- kefir;
- ʻōmaʻomaʻo ʻole ʻia;
- waiū i loko;
- ʻono;
- keke ʻaʻano;
- tofu keke.
ʻO nā lauʻaina me kēia meaʻai e hapa i ka hapalua o ka papaʻai i kēlā me kēia lā. Ua hoʻomākaukau ʻia nā kālele a me nā ʻāpana ʻaoʻao paʻakikī mai lākou. Hoʻopili ʻia nā paila ma muli o ka GI kiʻekiʻe, ma kahi o 85 mau ʻāpana. Inā hoʻoholo ia e hoʻololi i kekahi manawa i ka ʻuala i nā papa mua, a laila pono e mālama ʻia kahi lula. Pono e ʻokiʻoki ʻia nā puna i loko o nā cubes a pōpō i ka pō i ka wai anuanu. ʻO kēia ʻāpana hoʻoluʻu i ka pateta o ke aliʻi.
Koho Huaʻōlelo Koho liʻiliʻi:
- kīʻaha;
- aniani;
- ke kāleka
- ʻōpala;
- Tomato
- ʻōpala
- zucchini;
- ʻōmaʻomaʻo, ʻulaʻula a me nā pōpō momona;
- mauʻu maloʻo maloʻo;
- nā ʻano āpau āpau - keʻokeʻo, ʻulaʻula, cauliflower, broccoli.
Hiki iā ʻoe ke hoʻohui i nā mea ʻala a me nā mea kanu i nā kīʻaha, no ka laʻana - peterseli, dill, oregano, turmeric, basil a me spinach.
ʻO nā hua he nui a me nā hua liʻiliʻi he GI haʻahaʻa. Hoʻohana pinepine ʻia lākou, e like me nā huapula, nā hoʻopiha no nā pastry maemika a me ka hana ʻana o nā ʻūlū like ʻole me ke kō.
ʻO nā huaʻai a me nā huaʻai i ka wā o ke kai:
- ulaula a ʻulaʻula;
- Nā Blueberries
- he ʻākea, inā he momona a he ʻawa paha;
- ʻApelotikika
- nectarine;
- Nā ʻōpala
- Kālepa;
- ʻai;
- pea;
- lāʻau ʻōpala lau.
ʻO kēia mau huahana a pau, hiki iā ʻoe ke kuke i nā ʻano kīʻaha e kōkua i ke kaua kūʻē ʻana i ka insulin.
Menu
Aia ma lalo kahi papa inoa. Hiki ke hoʻohui ʻia i ia, a i hiki ke hoʻololi ʻia e like me nā makemake o ka mea maʻi. Kuke ʻia nā kīʻaha āpau ma nā ala i hana ʻia - steamed, i loko o ka microwave, i hoʻomo ʻia i ka umu, paʻu ʻia a hoʻolapalapa ʻia.
ʻOi aku ka maikaʻi o ka kaupalena ʻana i ka nui o ka paʻakai, no ka mea, ua hoʻokō ia i ka hoʻomau ʻana o ka wai i loko o ke kino ma mua o ka hoʻonāukiuki ʻana i nā kaumaha ma luna o nā keiki. A ke kaumaha nei nā nui nui i kēia mau maʻi. Mai oi aku i mea maʻamau - 10 kalama i kēlā me kēia lā.
He mea pono hoʻi e hoʻomanaʻo i ka loaʻa o ka nui o ka wai, ma ka liʻiliʻi ʻelua mau pākahi i kēlā me kēia lā. Hiki iā ʻoe ke helu i kahi pākahi kū hoʻokahi - hoʻokahi milliliter o ka wai i hoʻopau ʻia no kēlā mau calorie e ʻai ʻia.
Me kēia maʻi, ka wai, kaʻaila a me ke kīwī e ʻae e like me ka wai. Akā he aha nā mea ʻē aʻe e hiki ai ke hoʻoliʻiliʻi i ka ʻai o nā mea inu? Maikaʻi ʻo Rosehip no ka maʻi diabetes a me ka pale ʻana i ka insulin. Hāʻawi ʻia e inu a hiki i ka 300 ml i kēlā me kēia lā.
Pōʻakahi:
- ʻaina kakahiaka - keʻa ʻeleʻa kākele, ʻeleʻele me ka ʻono;
- ʻaina awakea - huehoa hua ʻia i ʻai ʻia me ka leona kai ʻono ʻole, ʻōmaʻomaʻo me ka ʻuwa kuhi;
- ʻaina awakea - kāloti i ka ʻanuʻu ma ka hupa lau, ʻelua ʻāpana o ka berena rye, ka ʻōpala moa kālai ʻia, kākala kūmole me ka laiki kīwī, ʻūleʻa;
- kaʻaina ahiahi - ʻaole kīkē ʻāpā me nā hua maloʻo, ʻōmaʻomaʻo;
- kaʻaina mua - ka pōʻai i kālai ʻia me nā lau ʻai, ka ipu me ka ʻona;
- ka lua ʻaina ʻaina he kīʻaha o ryazhenka.
Poalua:
- ʻaina kakahiaka - ke kōkā kō, ke kākā ma ke kīpō
- ʻaina awakea - kākala kuke, hua ʻala, ʻōmaʻomaʻo.
- ʻaina awakea - kāmele huapalaoa, bale me ka umauma moa i hānai ʻia, kahi ʻāpana o ka palaoa rye, ʻeleʻele;
- ʻaina ahiahi - hua ʻai;
- kaʻaina mua - ka mau kīʻaha mai ka brown browns a me ka huki me ka ʻōmato kamato, kaʻaila ʻala;
- ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.
Pōʻakā:
- ʻaina mua - kefir, 150 gru o nā blueberries;
- ʻaina kakahiaka ʻelua - oatmeal me nā hua maloʻo (ka apricots maloʻo, ʻōpala), ʻelua mau kuki ʻaila, ʻelua kīmi;
- ʻaina awakea - kākela o ka bio, ka hua manu kamala me kamato a me nā ʻoliki, hake i hoʻomoʻa ʻia, kofe me kaʻaila;
- ʻaina ahiahi - huehue lau, kahi ʻāpana o ka berena rye;
- kaʻaina mua - ʻōwili me kahi palupalu o ke au, ʻōmaʻomaʻo;
- ka ʻaina ʻelua - ka wai palu liʻiliʻi ʻona, kaʻaila.
Poaha:
- ka ʻaina mua - ka hua ʻaila, ʻopa;
- ʻaina lua - ʻāpana ʻōpala me nā lau ʻai, ka lau ʻōmaʻomaʻo;
- ʻaina awakea - kākāhu hua ʻaʻai, pilaf mai ka lāmala brown a me nā moa, kahi ʻāpana o ka berena rye, ka kīʻala kūmaʻomaʻo;
- kaʻaina awakea - ʻaʻa tofu, ʻopa;
- ʻaina mua - ʻoki ʻaina, ʻokiʻoki, ʻōmaʻomaʻo;
- ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.
Pōʻalima
- ʻaina mua - curd soufflé, ʻopa;
- ʻaina kakahiaka ʻelua - he huehue o Ierusalema artichoke, kāloti a me ka tahu, kahi ʻāpana o ka berena rye, ka hupa rosehip;
- ʻaina awakea - millet kaʻa, kaʻa iʻa me ka bale, ka wai kīmaʻomaʻo me ka waiū;
- Hoʻokomo ʻia ma loko o ka ʻaina ahiahi kahi mea hoʻohālikelike o Ierusalema artichoke no nā maʻi maʻi e like me Ierusalema artichoke, kāloti, hua manu, kāmela i ka ʻaila ʻoliva;
- kaʻaina mua - ka ʻūlū ʻana, ka ʻaha ʻī i ka wai kamato, kahi ʻāpana o ka berena rye, ka pā;
- he lua ʻaʻa o ka lua ʻaina.
Pōʻaono:
- ka ʻaina mua - ka huapalaʻi, hua ʻaʻai rosehip;
- ʻaina kakahiaka ʻelua - ʻeleʻa omelette, ʻanuala ʻaila, ʻōmaʻomaʻo;
- ʻaina awakea - kākāhu kalawela, pōpoki polima me ka raiki brown, kahi ʻāpana o ka berena rye, kī;
- kaʻaina awakea - ʻaʻa kīkī-momona ʻāpono, green coffee;
- ka ʻaina mua - ka ʻōpala i kālai ʻia ma luna o ka uluna lau, kahi ʻāpana o ka palaoa rīma, ʻaila ʻala;
- ka lua ʻaina ʻaina he kīʻaha o ryazhenka.
Lāpule:
- ka ʻaina mua - kahi ʻāpana o ka palaoa rū me ka keke ʻoa, ʻōmaʻomaʻo me ka waiū;
- ʻaina lua - huehala hua ʻai, hua ʻala;
- ʻaina awakea - pea iʻa, i ʻōlelo ʻia i ka pipi me ka buckwheat, kahi ʻāpana o ka berena rye, ka hupa rosehip;
- kaʻaina ahiahi - kākole ʻaihue momona liʻiliʻi loa me nā hua maloʻo, kaʻaila;
- kaʻaina mua - ka ʻōpio me ka ʻōmato kamala, ka kīpala ʻōmaʻomaʻo me ka waiū;
- ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.
I ke wikiō ma kēia ʻatikala, hoʻomau ʻia ke kumuhana o ka hoʻonaʻauao no ka pale ʻana i ka insulin.
