Hoʻokumu ʻia ka mea hānai diabetes no nā kānāwai he nui - ke mālama ʻia o ka wela o ka kīʻaha a me ke koho ʻana o nā huahana e like me kā lākou glycemic index (GI). Hoʻomaʻamaʻa kēia ʻāpana i ka mea e hoʻonui ai ka meaʻai i ke kiʻekiʻe o ke kōpaʻa koko o ka mea maʻi a i ʻole.
ʻO ka papa ʻaina o kekahi ʻano maʻi like ʻole e loaʻa ke ʻano o ka papa ʻaina like ʻole. He mea maikaʻi ʻole ke manaʻoʻiʻo ua hoʻomākaukau wale ʻia nā meaʻai lole mai ka papa inoa o nā meaʻai ʻae ʻia. ʻO kahi laʻana, kāpī i ka ʻōpū no ka maʻi maʻi maʻa he kīʻaha maikaʻi ia e mālama ʻia ma kahi papa papaʻaina i kēlā me kēia lā.
I ka manawa like, hiki ke ʻai ʻia nā ʻoleka lapalapa me ka hoʻopiha ʻana i ka ʻiʻo a me ka hoʻopiha ʻana i ka lau, a me ka wai kai. E hāʻawi ʻia ka wehewehe ʻana o GI ma lalo a e like me nā kuhikuhi ʻana i ʻae ʻia, koho ʻia nā huahana no nā ʻōwī kāpī, a me nā hiʻohiʻona kaulana no nā kīʻaha.
ʻO ka huahelu Glycemic
ʻO kahi kuhikuhi glycemic kahi hōʻailona ma ka hopena o ka hopena o kahi huahana ma hope o ka hoʻohana ʻana i ka glucose koko, ʻo ka mea haʻahaʻa, ʻo ia ka "ʻai palekana". Me ke kōkua o GI, hoʻolālā ʻia kahi kīʻai. Ma ke ala, me ke ʻano o ka maʻi maʻi lua - ʻo ka mālama maʻi ʻana ka mālama nui.
Ma kahi o kēia, ua loaʻa pū ka hoʻonui ʻana i ka hōʻailona ma ka paʻa ʻana o nā pā. Inā hiki iā ʻoe ke hana i nā wai mai nā hua i ʻae ʻia i loaʻa ka GI haʻahaʻa, a laila hiki iā lākou ke hana i ka hyperglycemia ma ka mea maʻi. Hōʻike ʻia kēia mau mea me ka neia me kēia ʻano loiloi hoʻoneʻe "nalowale", ke kuleana no ka kahe o ka glucose i loko o ke koko.
Hoʻokaʻawale ʻia ka GI i nā ʻāpana ʻekolu, i ke koho ʻana i nā huahana meaʻai, pono ʻoe e hoʻopili i ka meaʻai i haʻahaʻa wale ʻia, a i kekahi manawa me kahi awelika. ʻEhele huaʻōlelo kikoʻī
- Na he 50 PIELES - haʻahaʻa;
- Aia i 70 mau pūʻulu - medium;
- Mai ka 70 PIECES - ua pāpā ʻia no ka maʻi maʻi o nā ʻano.
Mai poina e pili ana i ka wela wela o ka meaʻai, ʻokoʻa ʻia no ka maʻi maʻi maʻi maʻi:
- Kulala;
- No kekahi;
- I ka pilina;
- Ma ka mōkeke;
- I ka umu;
- Kūpono i ka wai me ka hoʻohana ʻana i kahi mea liʻiliʻi o ka aila o ka lau;
- Ma kahi kīʻaha lohi, koe wale no ke ʻano o ka "palaoa".
Kēia mau ʻōina hoʻomehana ʻana e mālama i nā huaora a me nā minela i ka meaʻai i ka nui.
ʻO nā huahana "palekana" no ka kāpeti kāpili
Hiki ke hoʻohana i nā huahana a pau i loko o nā paʻi kuʻi kolamu a loaʻa kahi GI haʻahaʻa. Ma ke ala, e lilo kahi pākana piha i kahi pāʻina piha a i ʻole kaʻaina awakea, inā ʻoe e hoʻomoʻa i ka ʻai me ka ʻai.
Hiki iā ʻoe ke kuke i nā ʻōpala lapalapa e like me ka papa kuʻuna, a me ka hoʻopiha i ka hoʻopiha ʻana i nā lau kāpeti, ai ʻole ia e hiki ke hōʻole a me ka hoʻopili ʻia. Kahi ʻia kēlā mau kāpeti pēpē he ʻoluʻolu. Hiki iā 350 ka nui o ka lawelawe ʻana.
Inā hoʻokipa ʻia ka pāʻai i ke ahiahi, a laila e hoʻopau ʻia no ka ʻahaʻaina mua, a ma ka lua ua kaupalena ʻia ia i kahi huahana "māmā", no ka laʻana, he kīʻaha kīkē a iʻa maoli ʻia.
Hiki ke hoʻomākaukau ʻia ka mea kāpeti keʻokeʻo mai nā mea waiwai mai kahi GI a hiki i ka 50 pūʻulu:
- Kāpī keʻokeʻo;
- Beijing kāpelu;
- Iʻa moa;
- Tureke;
- Kakou;
- Palapala brown (brown) laʻa;
- Oniʻi;
- Leek;
- Nā ʻōmole (basil, parsley, dill, oregano);
- Hoʻomaka
- Kahiki
- ʻHlelo;
- Ka wai momona;
- Nā hua manu, ʻaʻole iʻoi aʻe ma mua o hoʻokahi lā, no ka mea he nui ka yolk i ka nui o ka cholesterol.
Aia kahi koho ʻē aʻe no nā kīʻaha - kalai ʻia me ka palaʻu, ʻaʻai ʻaʻa a i hoʻouka ʻia ʻia, i kā ʻia i ka umu.
Hoʻopili i nā kāpeti ma ka lāʻau
ʻAʻole kolo nā maʻi āpau āpau i kahi kuke lohi, no laila no nā mea hoʻomaka e noʻonoʻo ʻoe i nā ʻano maʻamau maʻamau no ka kāpala i kālai ʻia, ka mea i kuke ʻia ma ka lāʻau. ʻO ka pā punahele kaulana i hoʻoulu ʻia ʻia me nā ʻūhā a me nā hua. He mea maʻalahi lākou e hoʻomākaukau, akā ke ʻano maikaʻi.
Hiki ke hoʻohui ʻia kahi kīʻaha no ka ʻaina ʻaina me ka ʻiʻo, no ka laʻana, ka ʻōpala kuke a i ʻole moa paha.
He mea pono ia e hoʻomoʻa inā ʻōpopo ʻia ka kololo, a laila e ʻae ʻia e hoʻohana i like me ka wai leʻa a me ka wai wai, a i kaʻaila paha me ka momona momona a hiki i 10% (kā lākou GI a i ka 50 PIECES).
No ka pepa i kālai ʻia me nā ʻūhā, e koi ʻia nā huaʻala aʻe:
- Kāpī keʻokeʻo - 1 poʻo liʻiliʻi;
- ʻO ka ʻōʻihi Champignon a i ʻole nā kāmei momona - 150 gram;
- Hiona - 1 ʻāpana;
- ʻŌpala - 1 ʻāpana;
- ʻO nā kālaʻai a me ka ʻili - 1 kāwele;
- Kahiki - 2 mau ʻulā;
- Ka wai maʻemaʻe - 150 ml;
- Tomato kālai - 1,5 punetē;
- Ke aila ʻaila - 1 kīpē;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E hoʻomaka me, pono ʻoe e hoʻolapalapa i ka ʻōpala i ka wai paʻakai a hiki i ka hapalua hoʻomākaukau, hoʻonohonoho ʻia i nā lau, e hoʻoneʻe i nā kumu. Hoʻopili maikaʻi i nā ʻono a me nā ʻoliki a hoʻomoʻa ma luna o ka wela wela i loko o kahi pāpaʻi me ka aila ʻaila no 10 mau minuke, ka paʻakai a me ka pepa. E hoʻohui i ka kāleka kāwili kāwili ʻia a kāwili i ka hānō i 2 mau minuke. E ninini i nā greens kāwili a me kahi hua kuke i loko o ka hoʻopiha ʻana i ka ʻōpū.
E kāwili i ka ʻai i ka lau i loko o nā lau kāpeti. E hoʻomoʻa i ka haʻalulu o ka pā o ka aila ʻaila, waiho i ka ʻōmole kāpili a ninini i ka wai a me ka ʻōpala o ka ʻōmato, ma hope o ke kāwili ʻana iā lākou a hiki i ka hoʻokō homogeneous. E hoʻomehana i kahi wela haʻahaʻa no 20 i 25 mau minuke.
Aia kekahi ʻano hoʻohālikelike "maʻamau-maʻamau" no nā ʻōkōlohi ma ka maʻi diabetes. Kūkulu ʻia me ka baki. Ma ke ala, he haʻahaʻa haʻahaʻa loa GI a hāʻawi ʻia i nā mea maʻi ma ka lāʻai. He waiwai nui ʻo Buckwheat i nā nui o nā huaora a me nā minela.
No nā pepa kāpili me ka buckwheat e pono ai ʻoe:
- 1 poʻo o kaʻaela;
- 300 mau moa moa;
- 1 Kāpena;
- 1 hua manu
- 250 kalona he ipu anana o ka ʻōpala kūwī;
- 250 ml wai maʻemaʻe;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo;
- 1 kūlā lau.
Wehe i ka kāpeti i loko o nā lau, e hoʻoneʻe i nā veins anuanu a waiho i loko o ka wai paʻū no ʻelua mau minuke. ʻO ka hana pono e hana i kēia manawa. E hoʻoneʻe i ka momona mai ka moa a hala me ka aniani ma ka mea ʻāwī ʻai a i ʻole ke kalo i loko o kahi puna, ka paʻakai a me ka pepa. Kāwili i ka buckwheat me nā mea i minced, ke kaʻa i loko o kahi manu a kāwili pono i nā mea āpau.
Kāwī i ka ʻiʻo minced ma ka lau o ka ʻōpelu a hoʻopaʻa iā lākou i kahi envelope. E hoʻonoho i nā ʻōwili kāpī ma kahi pāwili a ninini i ka wai.
E kuke ma luna o ka wela wela ma lalo o ka pā o 35 mau minuke, e hoʻohui i ka lau bay i ʻelua mau minuke ma mua o ka kuke ʻana. I ka pau ʻana o ka kuke ʻana, wehe i ka pale mai ka pā.
Hoʻopili i nā kāpeti i ka umu
Ma lalo nei e noʻonoʻo ʻia ua kāpili ʻia, kuke ʻia i ka umu. Eia hou, ke kuhi nei ke ʻano mua i ka hoʻohana ʻana o ka kāpuni o Beijing (Chinese), akā inā makemake ʻoe, hiki iā ʻoe ke kahakena iā ia me ka paʻō keʻokeʻo, he mea maʻamau o ka makemake pilikino wale nō.
Pono e hoʻolohe koke i ka mea hoʻohana e hoʻohana i ka loiloi i ka laiki palona, ʻaʻole ia e pili i ka piʻi o ke kō koko. ʻOi aku ka lōʻihi o ka wā kuke ma mua o ka laiki keʻokeʻo - 35 - 45 mau minuke. Akā i ka ʻike o ka ono, aneane like kēia mau laiki.
Pono ke kālai ʻia ʻākato ma loko o ka umu preheated, ma ka pae waena o ka paila. Inā makemake ʻoe e hōʻea i ka ʻōpala o ka pōkō, a laila pono ʻoe e kau i ka pua no 10 mau minuke ma ka lahilahi lalo a laila e hoʻoponopono hou i waena.
No ka pepa i kālai ʻia me ka ʻai āu e pono ai:
- ʻO ke poʻo hoʻokahi i kāpeti ʻo Beijing;
- 300 kalani a moa paha turetetet;
- 300 kālua o ka maloʻo kālaʻai a hiki i ka hapalua kuke;
- ʻElua mau kāʻai;
- 150 ml wai;
- He ʻāpana o ka dill a me ka pā;
- ʻElua mau kāleka kāleka;
- Hoʻokahi kīʻaha o ka ʻōmato pā;
- 100 ml kaʻaila me kahi momona momona o 10%;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E hoʻomoʻa i ka kāpeti i ka wai i hoʻolapalapa ai no elima mau minuke. Kuke i ka hoʻopiha ʻana o kēia manawa. E hoʻolei i ke koena momona i ka ʻiʻo a hui pū me kahi nala hoʻokahi i ka mea ʻonoʻaʻa a i kāwili ʻia i kahi hōpaʻa, ka paʻakai a me ka pepa. Hoʻohui i ka ʻai minced me ka laiki.
E hoʻokaʻawale i ka kāpeti i nā lau a pālahalaha i ka hoʻopiha, hoʻopaki ʻia i nā ʻōwili kāpī me ka pā wai, a hūnā i nā welau i loko. E kau i nā ʻōwili kāpili i loko o kahi pā i hoʻoulu ʻia me ka aila ʻaila a ninini ma luna o ka saolo. E hoʻomoʻa i 200 C no ka hapalua hola.
Mākaukau ka ʻōmala e like me kēia - ʻili i hoʻokahi ʻala a kāwili a hiki i ke kala gula, hoʻohui i ka ʻala ʻala, kālai kamato, kaila a me ka wai, paʻakai a me ka ʻōpala. E lawe mai i ka hui ʻana i ka paila, kuke no ʻelima mau minuke.
Hiki iā ʻoe ke kuke ʻO kēia ka mea ʻaʻole i kāwili ʻia ka ʻiʻo minced i nā lau kāpeti, a ʻuwī ke kāpili ʻia a kāwili ʻia me ka ʻiʻo minced. Kēia ka ipu ʻana i ka momona nui a hiki ke lilo i ka pāʻina piha no ka maʻi maʻi.
Nā mea wai
- 300 mau moa moa;
- Hoʻokahi keʻa;
- Hoʻokahi hoʻokahi hua manu;
- Hoʻokahi kīʻaha o ka ʻōmato pā;
- 200 ml o ka wai maʻemaʻe;
- 400 kalama o ka ʻōpio keʻokeʻo;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E hoʻomau i ka pīpī a me ka moa i loko o kahi mīkomi ʻai, hoʻohui i ka hua ma laila, ka paʻakai a me ka ʻōpala. Hāpala i ka kāpeti, ʻo ia hoʻi, ʻ opiki mua maikaʻi, a laila hoʻohui "hele" me kahi pahi. Kāwili i ka kāpeti me ka ʻiʻo minced.
Nā pepa ʻōpala mai ka hua hopena i kau ʻia, kau i ko lākou ʻano a ninini i ka wai liʻiliʻi o ka wai. E hoʻomo i ka umu no ka hapalua hola. Ma hope o ka ninini ʻana i ka wai i loko o ka ʻōpala kāpī palupalu, e hoʻomoʻi mua i ka pēpī ʻōmaka i loko a kālua ʻia no ka ʻumi mau minuke.
E hoʻokau i nā kīwī pīpī palani me ka huehue, hoʻonani i ka pāʻai me nā pua o ka pā.
Nā ʻōlelo ʻōlelo ʻao
Pono nā koho o nā meaʻai no ka maʻi maʻi e like me ka GI. Aia ma luna o kēia mau hōʻailona ia e hilinaʻi nei nā endocrinologists i ke kāohi ʻana i kahi lāʻau lapaʻau meaʻai. Inā ʻoe e hōʻole i kēia lula o nā koho o nā huahana, a laila hiki koke i ke ʻano o ka maʻi maʻi i ka lua. A me ke ʻano mua, hiki i ka hyperglycemia.
Ma kahi o ka papa maʻi maʻi maʻi i koho ʻia, ʻo ke kumu o ka meaʻai ponoʻī e mālama pono i ka moʻomeheu. No laila, ʻaʻole pono e hoʻokaʻawale nā meaʻai a pau i nā mahele nui, ʻo ka nui o ka pāʻina 5 a 6 mau manawa i ka lā. ʻO ka hoʻokomo o ka wai no kēlā me kēia lā ma kahi o ʻelua mau kahe. Ka ʻae ʻia, ka wai hoʻolaʻa (ma hope o ke kūkā ʻana i ke kauka) a me ka ʻala ʻōmaʻomaʻo.
I ka hapa mua o ka lā, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka hua, akā ʻo ka pāʻina hope loa e lilo ia i "māmā", no ka laʻana, he kīʻaha kefir a i ʻole nā huahana ʻona waiū a loaʻa mai ʻelua mau hola ma mua o ka hiamoe.
Hāʻawi ʻia nā mea ʻai i nā meaʻai me ke kō koko koko nui he GI a i ka 50 PIECES a ʻaʻole e kau i ka helu glucose ma hope o kā lākou hoʻohana ʻana. Ma nā huaʻai e ʻai ai ʻoe i kēia:
- Apple
- Pōʻala
- Nā Blueberries
- Polika;
- ʻOnila
- Nā ʻōpalaʻala ʻōpala;
- Persimmon;
- Plum;
- Cherry plum;
- ʻApelotikika
- ʻO nā ʻano citrus a pau;
- Kaʻala momona;
- Nectarine;
- Peach.
Nā Kahu GI Hoʻolaha haʻahaʻa:
- Kāpiko - broccoli, keʻokeʻo, Beijing, cauliflower;
- ʻŌpala
- Oniʻi;
- Leek;
- Kāpili - ʻōmaʻomaʻo, ʻulaʻula, momona;
- Nā Lalamila
- Nā ʻōpala hou a maloʻo;
- Ulo;
- Tomato
- Kauka;
- Kahiki.
Pono ke ʻano o ka ʻiʻo i koho ʻia, e wehe ana mai ia ʻili a me ke koena o ka momona. Me ka maʻi o ka maʻi, hiki i ka moa, ka pipi, ka pipi a me ka ʻiʻo manu.
ʻO nā huahana pālua a me nā kumukūʻai maikaʻi ke kumu maikaʻi o ka calcium. Eia kekahi, loaʻa i kēia meaʻai kahi hopena maikaʻi ma ka hana o ka gastrointestinal tract. ʻO nā huahana aʻe e ʻae ʻia ma ka papa maʻi maʻi.
- Nā wai a pau;
- Skim waiū;
- Kefir;
- Ryazhenka;
- Yogurt;
- Kekahi moʻoʻōlelo koʻikoʻi;
- Tofu tīhi;
- ʻO kaʻaila me kahi momona momona o 10%.
Pono nā mea o Porridges e hele i ka ʻai o kēlā me kēia maʻi o ka mea maʻi, akā pono ke koho pono ʻia ko lākou koho, no ka mea aia kahi GI kiʻekiʻe. Ua ʻae ʻia nā ʻokoʻa:
- Buckwheat;
- Perlovka;
- Kāleka ʻona;
- Nā ʻūlani ʻōlohelohe;
- Nā ʻūlani ʻōlohelohe
- Oatmeal (ʻo ia hoʻi ka ʻai, ʻaʻole cereal).
Ke hoʻokō nei i kēia mau kānāwai maʻalahi o ka maʻi diabetes, e mālama maʻalahi ka mea maʻi i nā kaʻe koko koko i loko o nā palena maʻamau.
ʻO ke wikiō ma kēia ʻatikala e hōʻike ana i kahi pā kola no nā ʻōwili kāpī me ka buckwheat.
