No kahi maʻi maʻi, ʻo ka papa koho i koho maikaʻi ʻia ʻo ia ka hōʻoia o ka kaohi ʻana o ke kō koko. I ka lua o ka lua, ʻo kēia ka lāʻau lapaʻau koʻikoʻi nui, a ma ka mua, he hōʻemi i ka pae o ka ʻōpū o ka hyperglycemia.
Pono ke koho o ka ʻai no ka mea maʻi e like me ka glycemic index (GI), kahi ākea loa kona koho. Mai ka papa inoa o nā huahana e pono ai, hiki iā ʻoe ke hoʻomākaukau maʻalahi i nā kīʻaha hoʻomaha no nā maʻi maʻi maʻi, no ka laʻana, salads.
Hiki i nā saladi ke launa, nā lau a me nā huahana holoholona. I hana i ka papa ʻaina ʻaʻole wale nō i ka momona, akā maikaʻi pū kekahi, pono ʻoe e noʻonoʻo i ka papaʻaina o nā huahana GI.
ʻO ka huahelu Glycemic
ʻO ke kumumanaʻo o ka GI kahi hōʻailona digital o ka hoʻokomo o ka glucose i ke koko ma hope o ka hoʻohana ʻana o kahi huahana meaʻai kūikawā. Ma ke ala, ʻo ka meaʻuʻuku loa, ʻo ia ka haʻahaʻa o nā papa ʻai i ka meaʻai. I ka hoʻomākaukauʻana i kahi meaʻai, kau ka koho o nā meaʻai ma GI.
Ma kahi o ka hōʻailona glycemic, pono e kau ʻia ma ka noʻonoʻo ʻana me kekahi o ka hōʻiliʻili o nā huahana, nui ka hoʻonui o ka waiwai - pili kēia i nā pā mashed. Eia kekahi, pāpā ʻia nā ʻano wai ʻole mai nā huaʻai i makemake ʻia, no ka mea hiki iā lākou ke hōʻeha i ka hyperglycemia. ʻO kēia mau mea āpau ma muli o ia me ka kime o ia hua, ua nalowale ia i ka fiber, e hana ana i ka ʻāpana o kahi kīʻaha o nā glucose i loko o ke koko.
Aia kekahi mau mea ʻē aʻe, e like me nā kaloti. I ke ʻano hiʻona, ʻo ka GI o ka mea ʻai ʻai he 35 mau ʻāpana, akā i loko o ka palaoa 85 mau pūʻulu.
Ua māhele ʻia ka GI i ʻekolu mau māhele, ʻo ia hoʻi:
- a i ka 50 PIECES - haʻahaʻa;
- 50 - 70 PIECES - medium;
- Mai 70 mau pūʻulu a ma luna - kiʻekiʻe.
ʻAi ʻia ka meaʻai me kahi awelika i ka ʻai ʻana i kahi maʻi maʻi i kekahi manawa wale nō, ʻo ia ka ʻokoʻa i ʻole ke kānāwai. Akā ʻo nā huahana me kahi index o 70 IU a kiʻekiʻe a hiki i ka hyperglycemia, ke alakaʻi nei i kahi maʻi o ka insulin.
Pono e nānā i ka hoʻomākaukau ʻana i nā huahana, ʻae ʻia kahi mālama wela:
- wili;
- no kekahi;
- ke kuikahi;
- i loko o ka puʻupuʻu;
- i ka umu;
- i kahi kīʻaha lohi, koe wale no ke ʻano o ka "palaoa".
Ke nānā nei i kēia mau kānāwai āpau, hiki iā ʻoe ke hoʻomākaukau maʻalahi i nā kīʻaha hoʻomaha no nā maʻi maʻi type 2.
"Nā huahana palekana" palekana
Hiki ke mākaukau i nā Salads mai nā huaʻai, nā mea kanu a me nā huahana holoholona. Pono nā mea ʻai a pau i loko o ka papaʻai a ka mea maʻi i kēlā me kēia lā. Hiki i kahi kīʻaha e like me kahi mākala i mea pāʻina piha a ʻaina paha inā hoʻopili ʻia me kahi huahana ʻiʻo.
Hoʻomaʻamaʻa ʻia nā lau salala me ka mayonnaise. He nui nā hale kanu, ʻoiai he haʻahaʻa ka GI, akā nui lākou i nā kalori a loaʻa i ka nui o ka kolamu, ka mea e hoʻopilikia ai i ka olakino maʻi maʻi.
ʻOi aku ka maikaʻi i nā ʻūlima manawa me ka mea liʻiliʻi o ka aila ʻaila, ʻawa wai, kefir a i ʻole ʻōmole i ʻole yogurt. Hiki ke hoʻonui ʻia ka ʻono o ka ʻono a me ke kefir ma o ka hoʻopili ʻana i ka pepa o ka ʻāina, kahi ʻano o nā hou hou a i a me ka niu paha.
Hiki ke mākaukau i ka papa maʻi diabetes mai nā ʻano ʻai me nā GI haʻahaʻa.
- Tomato
- ʻōpala;
- aniani;
- ke kāleka
- kāpeti - nā ʻano āpau;
- pi;
- mau momona hou;
- pepa - ʻōmaʻomaʻo, ʻulaʻula, momona;
- kīʻaha;
- ʻōpala.
Hoʻomaʻamaʻa pinepine nā huina ʻoliʻoli i nā huahana holoholona. Ka mea hoʻohālikelike ʻia kēia pākī a hiki ke lawelawe ʻo ia ma ka ʻaina piha. ʻO nā huahana aʻe ua ʻae ʻia:
- ʻai iʻa;
- kakahi;
- pipi;
- ʻai kāwili;
- hua manu (ʻaʻoleʻoi aku i hoʻokahi lā i ka lā);
- nā ʻanoʻa ʻai ʻawaʻawa - hake, pollock, pike;
- e'ōwī manu;
- momona pipi;
- ate moa.
ʻO nā momona a me nā ʻili, ʻaʻohe i nā mea kanu pono, akā he hoʻonui nui wale ka kolamu, e lawe ʻia mai nā huahana o nā ʻiʻo.
Hiki ke hoʻohui ʻia ka papa ʻaina hoʻomaha no nā maʻi maʻi me ka papa ʻaina e like me ka hua maʻa. Kūkulu ʻia me ka ʻōmole unsweetened a i ʻole nā huahana waiū-ulu (kefir, ʻoʻa i hoʻomoʻa ʻia i ka waiū, yogurt). ʻOi aku ka maikaʻi o ka ʻai ʻana ia kakahiaka kakahiaka, no laila e hele wikiwiki ka glucose i loko o ke koko me nā hua.
Nā Pākuʻi GI Low:
- Nā ʻōpala
- Nā Blueberries
- nā huaʻomoʻa maikaʻi - nā ʻano āpau;
- Kālepa;
- kekahi ʻōlepa;
- pea;
- nectarine;
- pīpī;
- ʻApelotikika
- pomegerane.
Ma keʻano holoʻokoʻa, hiki ke hana ʻia kahi papa hoʻomaha no nā maʻi maʻi maʻi o nā huahana aʻe a pau.
Nā kiʻi momona
ʻO nā kālena no nā maʻi maʻi maʻi 2 a me nā lā hoʻomaha hoʻomaha hiki ke lilo i hōʻailona nui o kekahi pākaukau. Loaʻa ka loiloi mua i kahi mea hoʻāʻo hou ʻia, hoʻomaikaʻi i nā mea i koho maikaʻi ʻia.
Pono ʻoe i ka celery, Kālepa Kina, nā kāloti hou a me ka huki ʻana. E ʻokiʻoki ʻia nā mea kanu i loko o nā ʻāpana palupalu, pono ka ʻili ʻōpala a ʻulaʻula, ʻoki ʻia i loko o nā ʻāpana. E hōʻiliʻili mālie i nā mea āpau. E hoʻolauna i ka mākeke me kahi mea ʻaila, kahi e ninini i ka aila pona, i hoʻopili mua ʻia me nā mea kanu.
Hoʻomoʻu ʻia ka aila ma ka hopena aʻe: e ninini i ka 100 ml o ka aila i loko o kahi pahu aniani a hoʻohui i nā mea kanu a me nā mea ʻala ʻē aʻe inā makemake ʻia, e hoʻoneʻe i kahi kahi pōʻeleʻele i ʻelua a ʻekolu mau lā. Hiki iā ʻoe ke hoʻohana i ka rosemary, thyme, ke kāleka a me ke kao. Aia wale nō i ka makemake makemake ʻono. Hiki ke hoʻohanaʻia i kēia kapa oliva no nā salads.
ʻO ka papa ʻaina ʻelua he huapala me ka squid a me ka honu. No kona hoʻomākaukau, e pono ana nā huaʻala:
- pūnana - 2 mau kāmela;
- huke - 100 gr;
- hoʻokahi kukala kō hou;
- hua palaoa - 2 pcs .;
- ʻōmaʻomaʻo ʻole ʻia - 150 ml;
- dill - mau lālā;
- keokeo - 1 ʻulaʻula;
- paakai e tolo.
Wehe i ke kiʻi mai ka kopina, hoʻolapalapa me ka honu i ka wai paʻakai no ʻekolu mau minuke. Peʻokiʻoki i nā honu, ʻoki i ka baina i nā kaula. Hoʻopili i ka kukama, ʻoki ʻia i loko o nā kuahiwi nui a me nā hua. Kāwili i nā mea āpau, ʻaʻahu i ka ʻanu me ka salala (ʻun, ʻaala ʻala a me nā mea kanu ʻia).
E hoʻolauna i ka salati, hoʻohanohano iā ia me nā mea palahala a me nā pōpoki o ka dill.
ʻO ka ʻaila kolamu ʻulaʻula like ka waiwai a me ka ʻono. Mahalo i kāna kala kala, he ʻonu ka mea i hoʻohana i ka salala ma loko o kahi e waiho ai i kahi kala ʻalāmaʻomaʻo, e hana ai i nā kīʻaha i manaʻo nui i kekahi papaʻaina.
No kā salad:
- ʻulaʻula - 400 kālai;
- huaʻaila kuke - 200 gram;
- nā moa moa - 300 gram;
- pepa momona - 2 pcs .;
- ʻōmaʻomaʻo ʻole ʻia - 200 ml;
- keokeo - 2 mau ʻōpio;
- paʻakai, paʻakai ʻeleʻele - i hoʻāʻo.
Kohuʻi ʻia i ka ate a hiki i ka kuke ʻia i ka wai paʻakai. Hoʻopili maikaʻi i ka kāpeti, ʻokiʻoki i nā hua a me ka ate i nā cubes, ʻelua a ʻekolu ʻekolu kenimika, a me ka ʻīwī ʻī. Hoʻohui i nā mea kanu, ka paʻakai a me ka pepa. Hoʻokomo ʻia i ka salinileka me ke kaila, a me ke kāleka, i hala i ka mea paʻi.
Ma mua o ka maʻi maʻi, ʻaʻole i ʻōlelo ʻia e ʻai i nā ʻīa, akā, ʻaʻole i pili kēia i ka mea ʻoma tokana, he haʻahaʻa ka haʻahaʻa a me ka GI. ʻO ka mea, ʻo ia ka mākaukau ʻana mai ka waiū holoʻokoʻa, akā mai ka soy. E hele maikaʻi ʻo Tofu me nā ʻuʻuku, ma lalo nei he laila ʻoliʻoli me kēia mau mea.
No ka ʻula āu e pono ai:
- tofu keke - 300 gram;
- nā ʻāpono - 300 gram;
- aniani - 1 pc .;
- keokeo - 2 mau ʻōpio;
- mauʻaila - 250 gram;
- aila ʻaila - 4 punetēha;
- mea soy - 1 ipu.
- ka pālato a me ka ʻili - he mau lālā;
- kahi hui ʻana o ka tarragon maloʻo a me kāu thyme - 0,5 punetēpō;
- paʻakai, paʻakai ʻeleʻele - i hoʻāʻo.
Kāwili i ka ʻaliki a me ke kāleka a me ka palaoa i loko o kahi mea liʻiliʻi o ka ʻaila ma ka wela o ka wela no hoʻokahi mau minuke, e hoʻohui i ka huaʻai i ʻokiʻoki i loko o ka ʻāpana, hoʻomohala ma luna o ka wela a hiki i ka wā kuke. ʻAe i ka maloʻo.
Hoʻohui i nā mea āpau, pau i ka saliki me ka aila ʻaila, hiki iā ʻoe ke oliva, hoʻopili ʻia me nā mea kanu, hoʻohui i ka soy E hōʻemi i ka salati ma ka liʻiliʻi he hapalua hola.
Hōʻaina hoʻomaha
ʻAʻole hiki ke noʻonoʻo pono i kahi hoʻomaha o ka wā o kona hoʻokipa ʻia "momona". Hiki i ke Diabetics ke hana i nā mea ʻono maikaʻi me ka honi ʻole e like me ka marmalade a i ʻole paha. Mai makaʻu i ka hoʻohanaʻana i ka gelatin, no ka mea, ʻo ia ka mea o ka protein e kūʻole ai i ka piʻi o ke kō o ke koko.
ʻO ka ʻae ʻae i kēlā ʻoihana e like me ka 200 kalona o kēlā me kēia lā, pono ʻia e hoʻohana ʻole i ke ahiahi. I nā hōʻola momona, hiki ke hoʻololi i nā huaʻai e like me nā makemake pilikino.
No nā lawelawe ʻehā āu e pono ai:
- gelatin koke - hoʻokahi papa;
- wai maʻemaʻe - 400 ml;
- momona - ka hoʻāʻo.
- nā hua pua - 100 gram;
- kalalaʻeleʻele - 100 gram.
E kāwili i nā hua i kahi kūlana maʻemaʻe e hoʻohana ana i kahi blender a sieve, hoʻohui i ka momona a me ka 200 ml o ka wai. Inā nani nā hua, a laila hiki iā ʻoe ke hana me ka ʻole. I ka 200 ml wai wai, e hoʻolapalapa i ka gelatin a waiho hou.
E hoʻomoʻi i ka gelatin i ka wai ʻauʻau a hiki i kahi hoʻokau homogene a loaʻa a pau nā ʻōpala āpau. I ka hoʻomaka ʻana o ka gelatin e hoʻolapalapa, me kahi kahawai palupalu e hoʻopuka i ka ʻano o ka hua, hui a hoʻoneʻe mai ka wela.
E ninini i ka ʻano i hoʻoili ʻia i loko o nā kukuna liʻiliʻi, a ninini paha i loko o kahi nui, mua i kālai ʻia me ka kiʻi puʻupuʻu. E hoʻokomo i kahi wahi anu noʻewalu mau hola.
Hiki i kahi mea hoʻonoʻu ka mea hānai me ka meli me ka honi ʻole, kahi i mākaukau ma ka kumu o ka palaoa a i ʻole ka palaoa.
ʻO ke wikiō ma kēia ʻatikala e hōʻike nei i nā hōʻola hoʻomaha no nā maʻi maʻi maʻi maʻi.
