ʻO ka papaʻai o ke kanaka me ka maʻi hānai he nui nā palena. Pono kēia a pau inā he kahe koko i loko o nā palena maʻamau. Ke koho nei ke koho ʻana o nā meaʻai maʻi ma ke kōʻai palaoa (XE) a me ka glycemic index (GI). ʻO ka lalo o ka GI, ka haʻahaʻa o ka XE i ka pā kukeina.
Ua hōʻike ʻia ka manaʻo o XE e nā mea hoʻokūkū Kelemania, e hōʻike ana kēia helu i ka nui o nā huamina i ka meaʻai. E kōkua ana kēia i ka maʻi maʻi i ka helu ʻana i kēlā me kēia lā a ʻaʻole hoʻonāukiuki i ka pīpī i ke kō koko. ʻO ka papa inoa o nā huahana i ʻae ʻia he ʻano pālahalaha, a he hewa ka mea e noʻonoʻo ai i kaʻai ʻana i ka mea maʻi maʻi maʻi, ʻaʻole hoʻi he ʻano.
ʻIke ʻia nā maʻi maʻi āpau o ka laiki keʻokeʻo i pāpā ʻia i ka ʻai me ka maʻi diabetes, akā ʻaʻole kēia manaʻo e hōʻole i ka kīʻaha e like me ka pilaf. Hiki iā ʻoe ke hoʻohuli i ka laiki keʻokeʻo me ka laiki brown a mālama i nā lula o nā huahana kuke, a laila e palekana kēia meaʻai a e hoʻomau ka hilahila koko.
E noʻonoʻo ʻia ka manaʻo o GI a me kona mau kūlana, e like me kēia mau kuhikuhi, ua koho ʻia nā huahana palekana no ka kuke ʻana i nā pilaf, ʻoluʻolu a me ka mea nui loa, nā hāʻawi i hāʻawi ʻia nā mea e kōkua ai i ka haʻahaʻa o ke kō.
ʻO ka huahelu Glycemic
Loaʻa i kēlā me kēia huahana kahi GI, e hōʻike ana i ka hopena o ka huahana ma hope o ka hoʻohana ʻana i ka koko koko, ka hoʻohaʻahaʻa ʻana i ka helu, ʻoi ka palekana i ka meaʻai no nā maʻi maʻi. Aia nō ka waihona lāʻau i kēia waiwai, e liʻiliʻi nō hoʻi inā ʻaʻole e hōʻea ka GI i ka pae o 50 mau waihona.
Ua hiki pū i ka mea hoʻomau i ka mea maʻi me nā ʻōmole a pau o ka endocrinologist i loko o kaʻai, akā ua hāʻule ke kōpaʻa koko a kū i ka nīnau - no ke aha? ʻO kēia paha ma muli o ka loaʻaʻana o kahi nui o ka insulin i hana mua ʻia, ka mea i "hana" i ka hoʻēmi o ke kō. He aha ka mea e hana mai i kēia hihia? Inā hāʻule mau ka hilo, a laila pono ʻoe e ʻai paʻa, no ka laʻana, ʻo ka pilaf ke koho maikaʻi loa ai, akā aia nō mai nā meaʻai i ʻai ʻia me ka GI haʻahaʻa.
Ehia nā hōʻailona GI maʻamau? Ma ka laulā, ua mahele ʻia nā waiwai i ʻekolu mau ʻāpana, ʻo ia hoʻi:
- A piʻi i ka 50 PIECES - palekana nā huahana a ʻaʻole kumu e hoʻonui i ka pae o ka glucose koko.
- I nā papa he 70 - loaʻa wale ke ʻai i ka papa maʻi maʻa. Kēia mau meaʻai e hoʻowahāwahā i ka mea ʻai ma mua o ka lula.
- Mai nā ʻāpana 70 a i luna a papa ʻia.
ʻO ke ala o ka wela wela o ka meaʻai e hoʻopilikia i ka pono o ka meaʻai a me ke kō. Manaʻo ka nui o nā mea maʻi no ke aha. Ma hope o nā mea a pau, ʻaʻohe o ka ʻaila aila ka GI i ka āpau. Hōʻike ʻia kēia mau mea me ka ʻaina a i ʻole ka mea kāmela me ka nui o ka aila i loko o ka pā, a me ka hoʻonui ʻana i ka puna o ke kolamu a me nā kaloli, e hoʻopilikia nui ana i ka ʻōnaehana cardiovascular a hiki ke loaʻa i ka momona, a he nui nā ʻano maʻi maʻi maʻamau ka hopena i piha.
ʻAe ʻia ka wela wela o nā huahana:
- ʻO ka Steamed ke koho makemake ʻia, ʻo ia ka nui o nā mea waihona pono a mālama ʻia i loko o nā meaʻai.
- Pūlehu.
- I ka pilina;
- Ma ka mōkeke;
- Kuhi me ka liʻiliʻi o nā aila ʻaila - me kēia ʻano, pono ʻoe e hoʻohana i ka wai nui, koho i kahi kōmihala e like me ka mea e pono ai.
- Ma kahi kīʻaha lohi ma nā loli āpau koe wale nō ka pīpī.
Ke hana ʻana i kahi papa maʻi maʻi maʻi, pono e hahai kekahi mau lula - koho i nā meaʻai me ka GI haʻahaʻa, hoʻomehana lākou iā lākou me ka māʻona ʻole ʻole.
Hāʻawi ʻia nā meaʻai no pilaf
Hiki ke mākaukau ʻia ka Pilaf me ke ʻano type type 2 me ka ʻiʻa a me nā lau, nā hua maloʻo, e like me ka prunes. Loaʻa ka pono o ka pākīpika i ka mea hoʻohana ʻia ka poni (brown) brown, ʻo ia hoʻi, no ka hoʻomaʻamaʻa ʻana, e mālama i nā mea nui a me nā minerala.
No laila, he mau huaora B, nā waikawa amino, ka hao, ka iodine, zinc a me ka phosphorus. Eia kekahi, hōʻemi ka laiki brown i ka liʻiliʻi paʻakai, e hiki ai i kona komo ʻana i nā maʻi ʻē aʻe - puʻuwai a me nā ʻeha. ʻAʻole ka cereal nei i ka gluten, no laila e manaʻoʻiʻo ai ʻaʻole ia e lilo i nā maʻi kūlohelohe. Hāʻawi ʻia ka hānai i nā keiki ma kahi ʻaina mua.
I ka hoʻomākaukauʻana o ka pilaf diabetes, hiki iā ʻoe ke hoʻohana i kēia mau ʻano kai:
- Palapala brown (brown) laʻa;
- Kahiki
- Iʻa moa;
- Tureke;
- Kahalale;
- ʻAiʻai Kelelona;
- ʻO Parsley;
- Dill;
- Nā Basil;
- Ka wai momona;
- ʻŌpala ʻulaʻula (paprika);
- Keu momona hou;
- Onioni;
- Pūnaewele
- Nā ʻopopopo maloʻo.
I nā mea āpau o luna, hiki iā ʻoe ke kuke i nā ʻano pilafs - ka ʻiʻo, ka lau a me ka hua.
Nā Palapala Pilaf
Hiki ke hoʻohana ʻia ka pilaf ʻai ma ke ʻano he pāʻina piha a ʻaʻole pono ʻo ia mahele o ka 250 mika. Inā nīnau kekahi maʻi maʻi iā ia iho he nīnau - no ke aha i loko o ke ʻano o ka ʻaina awakea a ma kēlā me kēia nui? ʻO kēia no ka mea la i ka laiki nā palahalaha paʻakikī a hoʻopiha i ka pono o ke kino no lākou, a loaʻa pū kahi kīʻaha i ka protein - ʻai. Aʻo ka lawelawe ʻana o ka 250 kalona he mea pono no kēlā me kēia kīʻaha, ʻoiai inā e ʻai ʻo ia i ka mea maʻi, no ka ʻaina kakahiaka, mo ka ʻaina awakea a i ʻole ka pāʻina. Me ka maʻi hānai, ua pāpā paʻa ʻia ka overeat.
Hōʻike pinepine ʻia ka ʻaoʻao mua no ka pilaf me ka mea ʻānai ʻia a ua hana ʻia me ka mea hoʻoluhi lohi - ʻaʻole ia he manawa nui a ʻaʻole pono ʻoe e kiaʻi mau i ka mākaukau o nā huahana. E koi ʻia nā mea ʻala aʻe:
- Palapala kala - 250 kalama;
- Kahiki - ʻelua mau kākela;
- Pīwī pulupulu (me ka ʻole o ka ʻili a me ka momona) - 200 gram;
- ʻO ka pepa momona - hoʻokahi ʻāpana;
- Pāoʻi - ʻelua mau lālā;
- Ke aila ʻaila - hoʻokahi pā;
- ʻO ka paʻakai, ka ʻāina ʻeleʻeleʻeleʻele - i ka hoʻāʻo.
ʻO ka mua, holoi i ka laiki a maopopo ʻole ka wai. Ma hope o ka ninini ʻana i ka mana o ka multicooker a hoʻohui i ka aila aila, kāwili pono. ʻOkiʻoki i ka moa i ʻehā mau kenimika ʻehā, kāpili i nā pepa a ʻokiʻoki i loko o nā ʻāpana. Hoʻohui, paʻakai a kāpī i nā mea āpau.
E ninini i nā 350 ml wai āpau o ka wai i hoʻomaʻemaʻe ʻia, kau i ka ʻulaʻula maka, ʻoki ʻia i loko o kahi mau ʻāpana. Kuke ʻia i loko o pilaf a i raiki paha no hoʻokahi hola. E lawelawe i ka kīʻaha ma ke oki ʻana i ka ʻīpī ʻala.
ʻAʻole ka hopena o ka lua i ka ʻiʻo - ʻo ia ka pilaf huapalapala, hiki iā ia ke lawelawe ma ka ʻaina kakahiaka piha a i ʻole ka pāʻina mua. No nā mea ʻelua e pono ai:
- Palapala kala - 250 kalama;
- ʻO ka pepa momona - hoʻokahi ʻāpana;
- Oniona - hoʻokahi ʻāpana;
- Nā pua maloʻo hou - 150 gram;
- Ke aila ʻaila - hoʻokahi pā;
- Kāleka a me ka pāholo - nui mau lālā;
- Kahiki - ʻelua mau kākela;
- Nā Basil - kekahi lau;
- ʻO ka paʻakai e hoʻāʻo.
Hiki ke kuke ʻia nā pilaf i loko o kahi kīʻaha lohi a ma ke ala maʻamau. ʻO ka mua, e noʻonoʻo ʻia ka hana mua, a laila ʻo ka lua.
E ninini i ka laiki ma lalo o ka wai holo ʻana a ninini i loko o kahi ipu, hoʻohui i nā aila aʻaila a hui maikaʻi. Hoʻopili i ke kālai ʻia i loko o nā pale o ka hapalua, ke kāleka i loko o nā ʻāpana ʻoki, kāwili i nā ʻāpana. E hoʻohui i nā mea kanu āpau i ka laiki, ka paʻakai a ninini i ka 350 ml wai wai maʻemaʻe. E kuke i ke ʻano palaoa no hoʻokahi hola. E hoʻolauna i ka pilaf huila, kāpīpī ʻia me nā lau i ʻokiʻoki ʻia a hoʻolako ʻia me nā lau basil.
E kuke i ka pilaf meaʻai ma ka lāʻau palaoa, mua ʻoe e kuke i ka laiki ma ka wela haʻahaʻa ma lalo o ka uhi paʻa ʻana no 35 mau minuke. Ma hope o ka hoʻohui ʻana i nā mea kanu āpau a kuke no 10 mau minuke. E hoʻopiha i ka ipu me nā aila ʻaila ke mākaukau. Inā haʻalele ka wai i ka wā e kuke ai, pono e hoʻohui hou i 100 ml.
E lawelawe i ka pilaf, e like me ke hana mua.
Nā Papa Kūʻai Diabetic like ʻole
Hiki ke hoʻohaʻahaʻa ʻia ka papa ʻaina diabetes i ka hoʻohana ʻana i nā papa ʻaoʻao maikaʻi no nā maʻi maʻi i kūkulu ʻia mai nā ʻano lāʻau like ʻole. Hiki iā lākou ke lawelawe e like me ka ʻaina piha a i ʻole pāina ʻaina, ke pāʻina awakea, inā e hoʻopili ʻia me kahi pā iʻa.
Pono ka lāʻau lapaʻau maʻi e noho ka hapa nui o nā meaʻai o kēlā me kēia lā. He waiwai lākou i nā huaora a me nā minela, me ka palekana piha no kēia maʻi maʻi. I ka manawa wale e koho ai i nā lau ʻai e noʻonoʻo pono i kā lākou GI.
ʻĀina ʻia e kuke ʻai i nā kīʻaha me nā meaʻai ʻai:
- Broccoli
- Laulima;
- Tomato
- ʻŌpala
- ʻO nā'ōmaʻomaʻo a me nā ʻulaʻula;
- Nā Lalamila
- ʻO ka ʻōpala a me nā melemele i ʻeli ʻia;
- Kāpē keʻokeʻo.
Hiki ke ʻai wale ʻia nā kāloti, ʻo kāna GI e lilo iā 35 mau ʻāpana, akā i loko o ka hoʻolapalapa ʻana e hōʻea i nā ʻāpana he 85.
Inā ʻaʻole lawa ka manawa no ka hoʻomākaukau ʻana i nā kīʻaha ʻaoʻao, hiki ke hoʻohui ʻia i kahi pā iʻa me ka kelp. ʻOkoʻa? ka wai nui no ka maʻi mellitus type 2 he mea kūpono loa a pale i kahi maʻi e like me ka atherosclerosis. Eia kekahi, he hopena maikaʻi na ka endocrine system ma ke ʻano holoʻokoʻa a ma ke ʻano o ka naʻau.
ʻO ke wikiō ma kēia ʻatikala e hōʻike ana i kahi leʻa no ka pilaf huila.
