Kahi ke koho āpau o nā huahana meaʻai no ka maʻi diabetes i ka indly glycemic (GI) a, e pili ana i kēia, kahi papaʻaina o kahi papaʻaina i hōʻuluʻulu ʻia. ʻO ka haʻahaʻa o ka GI, ka haʻahaʻa e loaʻa ai kahi kiko o XE, i noʻonoʻo ʻia i ka wā e helu ana i ka nui o ka pūpū me ka insulin ultra-short.
ʻO ke koho o nā meaʻai no nā maʻi maʻi ākea ka nui, kahi e hiki ai iā ʻoe ke kuke i nā ʻano kīʻaha, ʻoi aku ka ʻono, akā me ka honi ʻole. Pono ka papa o ka maʻi pākahi o nā mea i nā lau, nā hua a me nā huahana holoholona.
ʻO ka nui o nā ʻahaʻaina me ka maʻi ʻaʻai e liʻiliʻi ʻelima mau manawa i ka lā a e maopopo hoʻi ke hoʻohui i nā papa mua. E hōʻike ʻia ka ʻike ma lalo - hiki iā ia ke ʻai i ka mea ʻaihue ʻōpī no ka maʻi ʻōpala 2, ua koho ʻia nā mea kanu "palekana" no ka hoʻomākaukau ʻana a ua manaʻo ʻia ʻo ke ʻano o GI.
Kuhi manaʻo GI
ʻO ka manaʻo o GI e kuhikuhi i kahi kiʻi ma kahi o ka hōʻailona o ka hopena o kahi huahana ma hope o kona hoʻohana i ke kō koko. ʻO ka haʻahaʻa o ka hōʻailona glycemic, ʻoi aku ka palekana. Aia kekahi mau huahana o ke kāpae ʻia, no ka laʻana, kāloti, kahi nona ka ʻōnaehana 35 he mau ʻāpana, akā i loko o ka palaoa ua ʻoi aku ia ma mua o ka ʻāpono ʻia.
Eia kekahi, hoʻopiʻi ka index glycemic i ka lāʻau o ka mālama wela. No nā maʻi lolo, pāpā ʻia i ka ʻai ʻana i ka meaʻai a hoʻohana i ka nui o ka aila aila i ka wā kuke. ʻAʻohe mea waiwai nui i loko o kēlā mau kīʻaha, ʻo ka kolamu nui wale a me nā kaloria.
Ua māhelehele ʻia ka mākohu glycemic i ʻekolu pae, e pili ana i ia, hiki iā ʻoe ke pili i ke koho kūpono o nā huahana meaʻai a kāpae i ka ʻai.
Nā hōʻailona GI:
- A hiki i ka 50 PIECES - ka palekana i ka meaʻai no nā maʻi maʻi āpau a ʻaʻole i hoʻopilikia i ka piʻi ʻana o ke kōhi koko.
- A hiki i ka 70 PIECES - hiki iā ia ke hoʻohui i ia mau huahana i kekahi manawa wale nō i ka meaʻai a ka mea maʻi.
- Mai 70 mau pūʻulu a ma luna - ʻo nā meaʻai e hiki ke kumu i ka hyperglycemia, aia ma lalo o ka pāpā paʻa.
Ma muli o nā mea i hōʻike mua ʻia, pono e mākaukau i nā mea maʻi aʻai mai ka meaʻai i loaʻa ʻole ka glycemic index ma mua o 50 mau ʻāpana.
ʻO nā huahana Pea Hupa
Hiki ke hoʻomākaukau ʻia nā ʻaila ʻuala ma ka wai a ma ka maloʻo ʻai, akā ʻaʻole pono ka lau ʻū. E hana i kēia, e lawe i ka ʻai i ka paila a hoʻolapalapa i ka wai. Pono kēia kaʻina hana e haʻalele i ka huahana ʻiʻo mai nā antibiotika a me nā pesticides, me ka hōʻuluʻulu ʻia hoʻi i ka "sabopo" momona.
ʻOi aku ka maikaʻi ʻaʻole e hoʻohana i ka ʻuala a me nā kaloti i ka kuke ʻana, no ka mea, ʻoi aku ka nui o kā lākou glycemic index. Inā ua hoʻoholo ʻoe e hoʻohui i ka ʻuala i ka ʻai, a laila e hoʻomoʻi iā ia i ka pō i ka wai anuanu, ma mua i ʻokiʻoki. E kōkua kēia i ka hoʻohemo ʻana i ke kumulāʻau nui mai nā tubers.
ʻO ka ʻaʻai Pea no ka maʻi maʻi maʻa mau ka papa ʻaina mua e hoʻopiha i ke kino me nā mea nui a me nā minela. Eia kekahi, nā polka dot i loaʻa ka arginine koʻikoʻi, kahi e kūlike ai i ka hana i ka insulin.
ʻO nā huahana me ka haʻahaʻa GI (a hiki i 50 PIECES) hiki ke hoʻohana ʻia no ka huehue pā:
- ʻŪhā nā ʻōmaʻomaʻo a me ka melemele;
- Keliʻi mānoʻi kekele;
- Broccoli
- Oniʻi;
- Leek;
- Ka wai momona;
- Kahiki
- Nā puaʻa - pāhule, dill, basil, oregano;
- Iʻa moa;
- Kahalale;
- Tureke;
- ʻO ka ʻaleʻa.
Inā ua kuke ʻia i ka mea iʻa i ka hupa ʻai, a laila ke koho ʻia ka mea ʻai i ka momona haʻahaʻa, pono e hoʻoneʻe i ka momona a me ka ʻili mai lākou.
Nā Palapala Heiau ʻo Pea
ʻO ka hui pū ʻana i nā ʻiʻo i kūpono ka pīpī. No laila, pono ʻoe e kuke i ka pala ʻai i ka ʻiʻo pipi. Eʻoi aku ka maikaʻi o ka lawe ʻana i ka pī i ka lā a malū i ka hoʻoilo.
E hoʻēmi iki kēia mea āpau i ka manawa no ka kuke ʻana, ka mea, nā mea kanu i loaʻa i nā huaora a me nā minela hou i hoʻohana ʻia. Hiki ke kuke ʻia kēia kīʻaha ma ka umu a me ka mea hoʻolōʻihi lohi, ma ka ʻano kūpono.
ʻOi aku ka maikaʻi i ka hana ʻana i ka meaʻala no ka ʻalū e pale ai i ka hoʻonui ʻana i ka waihona kaloli o ka pāʻai a me ka cholesterol. Eia kekahi, ke nalo nei ka palaoa i nā mea momona nui.
ʻO ke ʻano mua no ka pena ka pīpī ka maʻaila, e koi ia i kēia mau huahana:
- ʻO ka pipi momona haʻahaʻa - 250 gram;
- Ka maiʻa (ʻōwili) pīpī - 0,5 kg;
- Hiona - 1 ʻāpana;
- Dill a me ka pāholo - hoʻokahi pūpū;
- Potato - ʻelua ʻāpana;
- Kahiki - 1 ʻōpō;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E hoʻomaka me, ʻelua ʻāpana ʻoki i ʻoki ʻia i loko o nā cubes a hoʻolō ʻia i ka pō i ka wai anuanu. ʻO ka hope, pipi, ʻelima o ʻekolu mau kenimika, e hoʻomoʻa a hiki i ka hōʻuluʻulu ʻana i ka lua o ka lua (hoʻoheheʻe i ka wai i hoʻolapalapa mua), ka paʻakai a me ka ʻono e hoʻāʻo. E hoʻohui i nā pī a me nā ʻuala, e kuke no 15 mau minuke, a laila e hoʻohui i ka kāwili ʻana a kālua hou i ʻelua mau minuke no ka wela haʻahaʻa ma lalo o kahi pākuʻi. Hoʻopili maikaʻi i nā greens a ninini i loko o ka pāʻai ma hope o ka kuke ʻana.
Fry: kāwele ka pīpī i ka ʻiki a kāohi i ka liʻiliʻi o ka aila o ka aila, e hoʻomoʻi mau i nā minuke ʻekolu mau, e hoʻohui i ka kāleka kāwē a simmer no kahi mau minuke.
Hoʻokomo ʻia ka lua o ka laiki no ka ʻaina pā i hoʻopaʻa ʻia e like me ke broccoli, he haʻahaʻa haʻahaʻa ʻo GI. No nā lawelawe ʻelua e pono ai ʻoe:
- Keliʻi maloʻo - 200 kalama;
- ʻO ka broccoli hou a iʻa a iʻa - 200 kalama;
- Potato - 1 ʻāpana;
- Hiona - 1 ʻāpana;
- Wai wai maʻemaʻe - 1 lita;
- Ke aila ʻaila - 1 kīpē;
- Kāleʻa maloʻo a me ka pāila - 1 tīpoki;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
E holoi i nā pī ma lalo o ka wai kahe a ninini ʻia i loko o ka ipu o ka wai, e kuke ma luna o ka wela wela no 45 mau minuke. Kālepa i nā mea ʻai āpau a waiho i loko o kahi pā palaoa i hoʻomoʻa ʻia me ka aila ʻaila, kuke no ʻelima a ʻehiku mau minuke, e hoʻomoʻi mau ai. ʻO ka paʻakai a kāpī i nā lau iʻa ma hope o ka kolo ʻana. 15 mau minuke ma mua o ka kuke ʻana i nā pī, hoʻohui i nā meaʻai momona. Ke lawelawe nei i ka palaʻa, kāpīpī ʻia me nā mea maloʻo maloʻo.
Kēia pī e like me ka broccoli hiki ke lawelawe ma ke ʻano he kīʻaha piha, inā e hoʻopili ʻia me nā mea ʻāʻī i hana ʻia mai ka palaoa rye.
ʻO nā ʻōlelo ʻōlelo no ke koho ʻana o nā papa ʻelua
ʻO ka papaʻai o kēlā me kēia lā maʻi maʻi e loli a me ka kaulike. Pono e komo i nā hua, nā mea kanu a me nā huahana holoholona. Noho ka hope i ka hapa o ka meaʻai - ʻo nā mea momona a me nā huahana waiū lākou, a me nā kīʻaha ʻai.
No kahi laʻana, he ʻoki nāʻu moa no ka maʻi diabetes i ka GI haʻahaʻa a hiki ke lawelawe ʻia no ka ʻaina a me ka ʻaina. Loaʻa kēia mau mea āpau ma ka moa i loko o ka moa ʻaʻohe nā mea laʻa. ʻO nā protein wale nō ʻaʻole i pili i ka piʻi ʻana o ke kō koko.
ʻO ke kānāwai nui ka kuke ʻana i ka ʻai minced iā ʻoe iho mai ka umauma moa me ka ʻole ʻili. Ke ʻae ʻia ke ala o ka mālama wela i ke koho ma kou ʻano iho, akā ʻo ka ʻōpala kiki i ʻoi loa ka maikaʻi loa.
Ma ka papa ʻaina maʻi maʻi, ʻae ʻia nā hōʻiliʻili o nā huahana aʻe:
- Nihanu - nā ʻōwili, ka pōpō bale, ka brown (brown) ka palaoa, ka ʻili o ka pōpō;
- Kanu - hua manu, kamato, niki, kāleka, zucchini, broccoli, pepa momona, cauliflower, kāpala, ʻipi, mauʻu a me nā ʻulaʻula.
Ma ka laulā nui, hiki i nā kīʻaha ʻaoʻao no ka maʻi maʻi maʻa mau ke ʻano o ka ʻaina piha inā ke mākaukau ʻia mai nā lau ʻana. Eia kekahi, ʻaʻole e hoʻolilo nā kīʻaha i kēlā me ke ʻano e pō ai i ke kō o ke kō, e hōʻoiaʻiʻo ana i kahi kūlana e pono ai ke olakino o ka mea maʻi.
ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i ka pono o nā pī.
