ʻO ke papa o ka maʻi maʻi maʻi, me ka manaʻo ʻole o ke ʻano, pono e koho pono ʻia e like me ka glycemic index (GI) o nā huahana a me nā pūʻulu berena (XE). Ke hōʻoia nei kēia i ka kaohi o ke kō koko koko a mālama iā ʻoe mai kahi ʻano maʻi maʻamau ʻole o ka insulin.
Ma ka lua o ke ʻano o ka maʻi maʻi, ʻo ka mālama ʻana i kaʻai ʻana ka mālama nui, a ma ka mea mua - kākoʻo. ʻO ka meaʻai o ka mea maʻi e pono e komo i nā huaʻai, nā lau, ʻaiā, a me nā huahana holoholona. Koho lākou koho i GI, ʻo ka haʻahaʻa, ka liʻiliʻi o ka XE i ka pākeke.
Aia ia i ka mālama ʻana i ka wela kūpono inā e hoʻomoʻa ʻia ke kino me nā huaʻai a me nā minamina, a i ʻole he nui o ka cholesterol e komo i ke kahe koko. No nā maʻi maʻi, aia nā palena i ke ala o ka kuke ʻana, ua pāpā ʻia ia no ka pākaʻi ʻana i ka meaʻai a me ka ʻeke me ka nui o nā aila ʻai.
ʻO nā lau lau i nā meaʻai i loko o nā meaʻai. Hiki ke hoʻohuiʻia iā lākou ma nā papa ʻelua, e hoʻomākaukau i nā huʻu a me nā kīʻaha ʻaoʻao paʻakikī. Hoʻopau maikaʻiʻia nā mea kanu i loko o ka pā no ka lolo - he kīʻaha maikaʻi hiki ke lilo i ʻaina piha a me ka pāʻina a i ʻole keʻaina awakea, i hoʻopiha ʻia e ka hua ʻai.
E wehewehe ʻia ka manaʻo o GI ma lalo, a ma ke kumu, ua koho ʻia nā mea kanu no ka kuke ʻana i ka kīʻaha i loko o kahi pā, mea momona a me ka mea nui loa i hāʻawi ʻia i nā makana momona.
ʻO ka huahelu Glycemic
Pono nā mea maʻi āpau i ka manaʻo o ka GI, no ka mea e hilinaʻi nui ʻia ka wai a i ʻole paha ka meaʻai i ka nui o ke kō o ke kō. Hōʻike kēia hōʻike i ka hopena o ka meaʻai ma hope o kona hoʻohana ʻana i ka glucose. Ma ke ala, nā Kīhai GI, ka liʻiliʻi o nā papa ʻai i ka pā.
Hoʻopilikia ka maʻamau o ka huahana i ka hoʻonui ʻana i ka GI, no laila inā lawe ʻoe iā ia i kahi kūlana maʻemaʻe, e hoʻonui ka hōʻailona. ʻO kēia mau mea āpau ma muli o kēia me ka mālama ʻana, "nalowale" ka fiber, e pale ai i ka komo koke o ka glucose i loko o ke koko. ʻO ia ke kumu no ka maʻi maʻi maʻa, ua hoʻokaʻawale loa ka wai i nā wai, inā lākou i hana ʻia mai nā hua me GI haʻahaʻa, akā hiki ke hoʻopau ʻia ka wai kamato, akā ʻaʻole iʻoi aku ma mua o 200 ml i kēlā me kēia lā.
Ua māhele ʻia kēia ʻōkuhi i nā māhele ʻekolu:
- A hiki i ka 50 PIECES - pono nā meaʻai i loko o ka papa i kēlā me kēia lā a ʻaʻole i hoʻopilikia i ka piʻi ʻana o ke kō koko;
- Aia a 70 mau KĀLIE - hiki wale i ka meaʻai i kekahi manawa i loko o ka pāʻina o ka maʻi maʻi;
- Mai 70 mau pūʻulu a ma luna - ua pāpā ʻole ʻia kēlā mau meaʻai a me nā mea inu.
Hoʻohui ma kahi o nā koho kūpono o nā huahana meaʻai, pono ʻoe e ʻike i nā ala o ka mālama wela o nā kīʻaha. Ua ʻae ʻia nā ʻokoʻa:
- ʻO ka hoʻokele ʻana ʻo ke ala maikaʻi loa e hoʻomākaukau ai i nā papa ʻelua. Pēlā ka hoʻomākaukau ʻana i ka ʻāina nui loa e mālama i nā momona a me nā minela i ka meaʻai.
- Kāleka e hoʻohana i kahi mea liʻiliʻi o nā aila ʻaila.
- Pūlehu.
- Ma ka grill.
- Ma loko o ka mōʻī.
- Ma kahi kīʻaha e hoʻolōʻihi (nā hana a pau koe wale nō ke kolo).
Ma ka pili ʻana i kēia mau kānāwai maʻalahi, hiki i kahi maʻi maʻi maʻi kūʻokoʻa ke hoʻomohala kūlohelohe i ka ʻola kahua.
Kanu no nā kīʻaha ma ka pā
Ke ākea ke koho ʻana i nā lāʻau ʻai no nā mea maʻi me ka maʻi maʻi o kēlā me kēia ʻano. Ma lalo o ka papa, he wale wale nō o lākou - mau kalu, paukena, kāloti. ʻOiai hiki ke hoʻopau ʻia ka mea hope, akā aia wale nō i ka ʻano maka. ʻO nā kāloti kāwili i loaʻa iā GI kiʻekiʻe.
Hāʻawi ʻia nā ʻuala i kekahi manawa wale nō ke hoʻohui ʻia i ka papa maʻi. ʻO ka ʻeha i hana ʻia mai nā kōpō ʻo ia ka ʻokoʻa ma mua o ka lula. Inā hoʻoholo ʻoe e ʻai i ka ʻuala, a laila ʻokiʻoki iā lākou i mua, ʻoi aku ka maikaʻi i ka pō, i loko o nā ʻāpana a hoʻomoʻi i ka wai anuanu. E kōkua kēia i ka hoʻohemo ʻana i ke kumulāʻau nui mai ia. ʻOi aku ka maikaʻi e kuke i loko o nā cubes a ʻaʻole hoʻi e lawe i ka mokuʻāina o nā ʻuala.
No ka kuke ʻana i nā mea ʻai i loko o ka pāla, e ʻae ʻia nā maʻi diabetes:
- ʻŌpala
- Tomato
- Ka wai momona;
- ʻO nā'ōmaʻomaʻo a me nā ʻulaʻula;
- Kālā cili;
- Keu momona hou;
- ʻAno ke pīpī a ʻulaʻula;
- Nā Lalamila
- Ulo;
- ʻHlelo;
- Broccoli
- Laulima;
- Kāpī keʻokeʻo;
- Artichoke;
- Oliveta;
- Kauka;
- Oniʻi;
- Leek;
- Kahiki
- Nā Leo
Eia kekahi, ʻo ka hoʻowalewale i ka mea kanu ʻai ʻia e hiki ke hoʻoliʻiliʻi i nā hoʻomaʻamaʻa ʻana i nā greens me ka GI haʻahaʻa - pāhule, dill, basil a me nā oregano.
Nā lāʻau huna lāʻau
Hiki iā ʻoe ke mālama i kēlā mau āpau i ʻōlelo ʻia ma luna. Hiki ke hoʻohui iā lākou e like me nā makemake pilikino, ʻelua hou a ʻōmaʻomaʻo. Akā mai poina ia kahi mea nui i loaʻa i kēlā me kēia lau i kāna manawa kuke.
No ka laʻana, ua kuke ʻia ke mau ʻōmole ma ka awelika no ʻelima a ʻumi mau minuke, aʻo ka ʻōpala keʻokeʻo e pono ai ma kahi o 25 mau minuke. Inā hoʻohana ʻia nā pīni a i ʻole nā ʻōpala i nā kuʻuna, pono e hoʻolapalapa mua ʻia.
No nā gourmets, hiki iā ʻoe ke hoʻohui i nā ʻano lāʻau like i ka mea kanu palaoa, he nui lākou iā GI. ʻO ka laʻana, ka lau bay, ka dill, oregano a i ka basil paha.
Ma ka holoʻokoʻa, aia kekahi mau kānāwai kumu no ka huki o ka mea kanu:
- E noʻonoʻo i ka wā kuke o kēlā me kēia lau;
- ʻO nā holoi holoi a hoʻomaʻemaʻe wale ma mua o ke kaʻina papaina pololei;
- Hoʻole ʻia i ka ʻānai ʻana i nā mea ʻai ma luna o ke ahi kiʻekiʻe a i ʻole ka nalowale i kā lākou mau momona waiwai;
- E hoʻomaʻamaʻa i ka ʻono i nā minuke mua o ka ʻī ʻana, e hoʻohui i ka wai i ka pā i hoʻomoʻa ʻia nā mea kanu i loko o ia mau mea 5 a 10 mau minuke a waiho i loko o nā papaha, me ka hoʻolā ʻole ʻia.
No ka hoʻonuiʻana i ka ʻono o ka pāʻai, pono nā "ʻai". Hāʻawi kēia o nā mea āpau a waiho i loko o ka pā i loko o nā ʻāpana me ka ninini ʻana me ka wai liʻiliʻi, ma hope o lākou e lawe ʻia i kahi kupa a laila maloʻo ʻia i ke pāʻai o 80 - 90 C no nā liʻiliʻi ʻelima mau minuke.
ʻO ka momona ʻaʻai mea momona kahi mea maikaʻi a maikaʻi loa i loaʻa i kēlā me kēia manawa o ka makahiki. Hiki iā ʻoe ke hoʻohana i nā ʻai ʻai ʻaila a me nā mea hou, ʻaʻole ia i pāpā ʻia, a hoʻohui pū iā lākou me kekahi me kekahi. ʻO ka ʻaoʻao maikaʻi o ka pauna mea kanu me ka loli ʻana i hoʻokahi wale nō papa, he kiʻi ʻokoʻa.
Hiki iā ʻoe keʻoki i nā lau ʻai i ka makemake - i nā ʻuala, mauʻu, a me nā ʻāpana hoʻi.
Nā Palapala Kūleʻa Uila ʻia
Nui nā hiʻohiʻona no nā mea ʻoki ʻoki i loko o ka pā, a me nā mea i makemake ʻia o nā mea momona pīpī ʻoluʻolu e hoʻopiha ʻia. Ma lalo aʻe nā mea kaulana loa a me nā ʻano like ʻole, me nā pīni, nā hua manu a me nā ʻalihi.
Pono ka kuke i nā pīni i loko o kahi kamato me nā hua manu, e pono i kekahi manawa, no ka mea, e hoʻomoʻi mua i nā pīni i ka pō a laila hoʻolapalapa a ʻūlū.
ʻO ke ʻano o nā pīni ma hope o ka kuke ʻana e hoʻololi ʻia, a ʻaʻole e huli i loko o ka mea i hoʻomoʻa ʻia, no laila e ʻoki ʻia e ka nalo ʻana mai ka umu ʻelima mau minuke ma mua o ka kuke ʻia.
No kahi pākaha like, e pono ke aʻa:
- ʻOki uala - 0,5 kg;
- ʻO ka ʻōʻihue a me ka ʻōʻō ʻōwili (fresh) - 250 gram;
- Hiona - 1 ʻāpana;
- Ke aila ʻaila - 1 kīpē;
- Wai wai - 250 ml;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo;
- ʻElua lau lau;
- Tomato hoʻopono - 2 mau punetēpē.
Kuhi ʻia nā ʻōpū ma nā cubes ʻehā a ʻelima kenimika, ʻehā ma ka hapalua o nā apo a kālai ʻia iā lākou i ka aila ʻaila no ʻumi a ʻumikumamālima mau minuke ma luna o ka wela haʻahaʻa. E ninini i nā mea kanu i loko o ka pā, e hoʻohui i ka pīpī i hoʻolapalapa ʻia, a ninini i ka wai, kahi āu e mua pono ai e hoʻoheheʻe i ka ʻupala pālato, paʻakai a me ka ʻōpala. E hoʻomoʻa i loko o kahi pā hale no 15 a 20 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, e loaʻa i ka lau bay me ka ʻāpala bean.
Kuke ʻia ka ʻōpala a me nā mea ʻōleʻele i mea kolo ʻole ia e koi i kahi papa inoa o nā mea kanu. No nā lawelawe ʻehā āu e pono ai:
- ʻŌpala - 800 gram;
- Hoʻomaka - 0,5 kg;
- ʻO ka aila lau - 2 punetē;
- Nā aila hua ʻole - 50 gram;
- Kāleka a me ka pāholo - nui mau lālā;
- Nā Basil - ʻehā lālā;
- Kahiki - ʻelua mau kākela;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E ʻoki i ka ʻūpī a ʻoki i nā cubes e pili ana i ʻekolu kenimika, paʻakai a waiho ʻia no 10 a 15 mau minuke no ka hoʻokuʻu ʻana i ka wai. E ninini i nā wai i ka wai i hoʻomoʻa a laila hoʻomoʻi iā lākou.
E holoi i nā hua manu i lalo o ka wai kahe a pā maloʻo me kahi kāwele pepa, e waiho i loko o kahi pāwī, e ninini i ka aila a me ka simmer no nā minuke 10-15 i ka wela wela. Ma hope o ka ninini ʻana i nā kinato a me nā ʻoliva i loko o nā apo, e hoʻomoʻa ʻole me ka uhi ʻole, a hiki i ka palupalu ke kō.
ʻElua mau minuke ma mua o ka kuke ʻana, e hoʻohui i ka kāleka kōwī ʻaʻala a me nā mea kanu, pepa. Paʻakai i ka kīʻaha ma hope o ka kuke ʻana, pono ʻoe e noʻonoʻo e paʻakai ʻia ka ʻoliva. E lawelawe i ka hale nani, e hoʻonani ana i ka mea ʻala me kahi pihi o ka basil.
I loko o ka pā, hiki iā ʻoe ke kuke i ka ʻula ʻo ka "maʻamau", ʻaʻole hoʻi e hoʻohana i ka mea kanu. ʻO ka pāʻai, e lilo i kaʻai maikaʻi loa no ka ʻiʻo a iʻa paha. I nā lawelawe ʻelua e pono ai ʻoe:
- Hoʻokahi zucchini;
- Hoʻokahi ʻōpala;
- Hoʻokahi keʻa;
- ʻElua mau ʻōmole maʻa;
- ʻElua mau hua aila o ka lau;
- 100 ml o ka wai maʻemaʻe;
- Hoʻokahi ʻāpana o ka pāpaʻu maloʻo;
- He ʻāpana o ka dill a me ka pā;
- ʻO ka paʻakai, ka ʻāina ʻeleʻele i mea ʻono.
E ʻoki i ka ʻūpī a me ka zucchini, ʻoki i nā lau āpau i loko o nā cubes ʻekolu kenimika, wīwī nui i ka ʻala. E ninini i ka aila ʻaila i loko o kahi pāwī a hoʻohui i nā lau ʻuala, hoʻomohala no ʻekolu mau minuke. Ma hope o ka ninini ʻana i ka wai a hoʻohui i ka basil. Kipi no 15 mau minuke.
Hiki iā ʻoe ke lawelawe i ka kīʻaha i ke anuanu a me ke ʻano wela, hoʻonoho ʻia ia me nā greens kāwili maikaʻi.
Hoʻonohonoho Kūʻai Kūʻai Diabetic
I ka hihia o ka maʻi mellitus o ka maʻi a me ka lua, he mea nui wale nō e koho pono ai i nā huahana meaʻai, akā eʻai pū kekahi i ka meaʻai a ʻike maopopo i kāna hui maikaʻi ʻana a me ka lawelawe ʻana i ka helu.
He like nui ko ka kaila o ka hana i kēlā me kēia lā, ʻoi aku paha ma hope o ʻelua lita.
Hiki iā ʻoe ke helu i kāu pono pilikino e like me kēia - hoʻokahi ml o ka wai no ka kaloria. No ka hānai ʻia, ʻae ʻia kahi ʻano kīkē, nā kaila ʻōmaʻomaʻo, a me ka decoction herbal. E pili ana i ke koho ʻana o nā mea kanu, pono ʻoe e kamaʻilio me kahi endocrinologist.
ʻO nā kuhikuhi pili kaiʻai maʻamau no nā maʻi maʻi maʻi penei:
- Meaʻaiʻai kaʻai a ma nā ʻāpana liʻiliʻi;
- Pono nā meaʻai āpau e loaʻa i ka GI haʻahaʻa a me nā haʻahaʻa calorie haʻahaʻa;
- ʻOi aku ka momona a me nā ʻekiketa maʻi ma ke kakahiaka;
- ʻAʻole pono ka helu o kēlā me kēia lā i ka 200 gr;
- Lā ʻia i ka ʻai kuke i ka waiū;
- Mākaukau nā kīʻaha mua ma mua o ka ʻuala lau, a i ʻole ka ʻai ʻelua;
- ʻO ka nui o ka papaʻai 5 a 6 i ka manawa;
- Lā ʻia iā ia e pōloli a ʻai nui;
- Pono nā mea kanu, nā hua a me nā huahana holoholona i ka meaʻai o kēlā me kēia lā.
ʻO ka hana kūpono me nā lula ma luna nei e hōʻoiaʻiʻo i ka mālama ʻana i nā lāʻau lapaʻau kūpono no ka maʻi maʻi.
Pono ka ʻai ʻana o ka ʻiʻo i ka meaʻai o kēlā me kēia lā, ʻoi aku ka maikaʻi ma ka ʻaina awakea. Hiki iā ʻoe ke kuke i nā ʻoki moa no ka maʻi maʻi, ʻo ka ʻiʻo o ka minced wale nō e pono ke hana kūʻokoʻa mai ka umauma moa, me ka ʻole o ka ʻili a me ka momona. Pono kēia ʻokiʻoki no ka ʻaihue, hoʻēmi kēia ʻano i kā lākou calorie kiko i nā hōʻailona liʻiliʻi.
ʻO nā mea ʻai, ka ʻāpana a me nā iʻa i ka papa ʻaina o ka maʻi maʻa, ua ʻae ʻia kēia mau mea:
- Iʻa moa;
- Tureke;
- ʻAiʻai Kelelona;
- Kahalale;
- ʻ tonguelelo leʻa;
- Hoʻokomo ʻia ka ʻiole lau;
- Ate kaʻi
- Pili
- Hake;
- Kolohala.
He maikaʻi ʻole ke manaʻoʻiʻo i ka mea i hōʻemi ʻia e nā maʻi me ka maʻi maʻi i nā ʻano ʻono a pau. Nui nā ʻanoʻaʻai gula i hoʻomākaukau ʻia e ʻoe. Hiki iā ia ke marmalade, a i ka lau a me nā pōpō.
Ua hoʻomākaukau ʻia kaʻaila Citrus mai nā mea waiwai mai (haʻahaʻa GI):
- Lemon - 2 mau ʻāpana;
- Nā gelatin ʻilima - 25 kalama;
- Paipai - ka hoʻāʻo;
- Wai wai maʻemaʻe - 1 lita.
E pīpī i ka lemona hoʻokahi, e hoʻolei i nā hua a kāwili maikaʻi, ninini i ka wai i loko o ka pā lole a hoʻohui i ka lemon. E kau i ka wela wela, e ninini i ka gelatin ma kahi kahawai palupalu, e hoʻomau i ka hoʻopili ʻana i ʻano ʻole i ʻano nā ʻōpū.
Loti a hiki i ka malika e hoʻomaka ai e loaʻa i kahi ʻano lemon lemon. Ma hope aʻe, e hoʻohui i ka mea momona a kāwili i ka wai o ka lemona hoʻokahi, ʻoiai e hoʻokaʻawale i ke kāwili ʻana mai ka umu. E lawe mai i kahi ʻū a ʻoki. E ninini i ka palaʻai e hiki mai ana i loko o kahi pānaʻi a waiho i kahi maloʻo a hiki i ka wā paʻa.
Pono e hopohopo kekahi e makaʻu i ka hoʻohana ʻana o ka gelatin i nā pā, ʻo ka mea nui ka hapa nui.
ʻAi maikaʻi ʻia nā ʻaina no ka maʻi ʻaʻai no ka ʻaina kakahiaka, me ka mea no ka glucose kūlohelohe. No laila ke komo mālie ia i ka kahe koko, i ka hana kino kino, e hele ana ma ka hapa mua o ka lā, e kōkua ana i kēia.
ʻO ke wikiō ma kēia ʻatikala e hōʻike ana i kahi laʻa no ka zucchini stewed me nā mea kanu.
