Pono ke ʻano o ka maʻi maʻamau i ke koho pono ʻana i nā meaʻai kūpono, kahi e kōkua i ka hoʻohuihui i ke kōpaʻa koko a pale i ka mea maʻi mai ka hele ʻana i kahi ʻano like ʻole o ka insulin.
Eia nō kekahi, ʻaʻole e hakakā ka maʻi maʻi ole-insulin e hakakā pū me ka pale ʻana i ka momona, no laila, koho ʻia nā meaʻai i ka haʻahaʻa-calorie. Nui nā kānāwai i ka hoʻohana ʻana i ka meaʻai a me kona mālama wela.
Ma lalo iho nei mākou e wehewehe i ka papaʻai no ke ʻano o ka maʻi 2, ka papa kuhikuhi i ʻae ʻia, nā meaʻai i kau ʻia ma ko lākou glycemic index (GI), ka manaʻo o GI, a me nā ʻano aʻoaʻo maikaʻi e hoʻonui ai i ka ʻai i nā meaʻai maʻi.
He aha ʻo GI a no ke aha e pono ai ʻoe e ʻike i ia mea
ʻO ka mea maʻi āpau o kēlā me kēia āpau, ʻike ʻole i ka ʻano, pono ke ʻike i ka manaʻo o ka glycemic index a pili pū i nā koho meaʻai e pili ana i kēia mau kuhikuhi. ʻO kahi kuhikuhi glycemic kahi helu digital e hōʻike ana i ke kahe o ka glucose i loko o ke koko, ma hope o kā lākou hoʻohana.
ʻO nā huahana no ka maʻi hānai e loaʻa iā GI a hiki i ka 50 PIECES, me kēia pākana ʻōlelo hiki ke hoʻohana i ka meaʻai i loko o kēlā me kēia lā me kaʻole o ka pōʻino o ka maʻi maʻi. Me kahi hōʻailona e pili ana i nā pūʻulu 70 a ʻoi ʻia, hoʻopau wale ʻia kēlā me kēia manawa e hoʻopau iā lākou, akā pāpā ʻia nā mea āpau ma luna.
Eia kekahi, pono e hoʻomoʻi pono i ka huahana nā mea i hoʻonui ʻole ai kā GI. No nā ʻano papa kuke:
- Ma ka mōkeke;
- I ka pilina;
- Laulā (maikaʻi ma ka wai);
- Hoʻomaka;
- No kekahi;
- Ma kahi kīʻaha hoʻolōʻihi, ke ʻano o ka "stew" a me ka "baking".
Hoʻopilikia ka pae glycemic index ma ke kaʻina kuke ponoʻī. No laila, hoʻonui nā mea kanu a me nā hua i kāna hōʻailona, ʻoiai inā hāʻule kēia mau huahana i kahi papa ʻae ʻia. Ua papa ʻia ʻole ia e hana i nā waiʻaʻai mai nā huaʻai, ʻoiai ʻo kā lākou GI kiʻekiʻe loa, a lūlū i loko o ke ʻano uku ʻole ʻole ʻia. Akā hiki i ka wai kamato ke hoʻopau i ka 200 ml i kēlā me kēia lā.
Aia kekahi mau lauʻai i kahi GI ʻē aʻe i ka ʻano loea a hoʻolapalapa ʻia. ʻO kahi hiʻohiʻona nani o kēia kalona. Loaʻa nā kāloti wai i kahi GI o 35 IU, akā i loko o ka 85 IU lola.
Ke hoʻohui ʻana i kahi meaʻai, pono ʻoe e alakaʻi mau ʻia e ka papa ʻaina o nā maʻi glycemic.
Loaʻa i nā meaʻaiʻai a me nā rula ʻai
He ʻokoʻa nā koho huahana no ka maʻi maʻi maʻi, a hiki ke mākaukau ʻia nā mea he nui mai loko mai o lākou, mai nā ʻaoʻao maikaʻi i nā papa maʻi me nā ʻaleʻaleʻa gourmet. ʻO ke koho kūpono ʻana i ka meaʻai ʻo ia wale nō ka hapa o ke kaua ma ke ala i ka hoʻolālā maikaʻi ʻia.
Pono ʻoe e ʻike i kēlā lula e pono ai ʻoe e ʻai me ka maʻi maʻi ma nā ʻāpana liʻiliʻi, ʻoi aku ka maikaʻi i nā manawa maʻamau, pale ʻole i ka ʻai nui a me ka pōloli. ʻO ka hoʻonui pinepine o nā meaʻai mai 5 a 6 mau manawa i ka lā.
ʻO ka ʻai hope loa ma kahi o ʻelua mau hola o ka hele. Hoʻokomo ʻia nā hua ʻai, nā mea kanu, nā cereals, nā huahana holoholona i ka papa ʻai o kēlā me kēia lā, a pono e lawe ʻia kēia mau mea a ke hoʻomākaukau ʻana i ka papa ʻaina no ka hebedoma.
Kuhi ʻia nā hua ʻai me ka haʻahaʻa glycemic index, ʻo ia hoʻi a hiki i 50 PIECES i hōʻike ʻia ma lalo, no laila e ʻai ʻia lākou me ka makaʻu ʻole e pili ana kēia i ke kō koko. Hiki ke kuhikuhi ʻia nā hua i hala i kāu kauka maʻi maʻi:
- ʻO Gooseberry;
- Kaʻala momona;
- Peach;
- Apple
- Pōʻala
- ʻEleʻele a me nā ʻulaʻula hoʻi;
- Nā huaʻomoʻu Citrus (kekahi mau ʻano);
- ʻApelotikika
- Cherry plum;
- Polika;
- ʻOnila
- Persimmon;
- Nā Blueberries
- Plum;
- Nectarine;
- Nā ʻōpala lāʻau.
ʻO ka nui o nā lā i manaʻo ʻia i kēlā me kēia lā he 200 - 250 gram. I ka manawa like, pono e ʻai nā hua iā lākou iho no ka ʻaina mua a i ʻole ka lua, no ka mea ke loaʻa ka glucose kūlohelohe a i mea e hoʻoikaika maikaʻi ʻia, nā hana pilikino a kekahi kanaka e pono ai, e ulu wale ʻia ana i ka hapa mua o ka lā.
ʻO ka laupala ke kumu maikaʻi loa o nā huaora a me nā minerala. Mai lākou mai hiki iā ʻoe ke kuke, ʻaʻole wale nō i ka pālule, akā, nā ʻāpana ʻaoʻao paʻakikī no ka ʻiʻo a me ka iʻa, hoʻohui pū i kekahi mau mea kanu. ʻO nā lau ʻai he GI a i ka 50 PIEPA:
- Onioni;
- Tomato
- Kālepa (lau wale nō);
- Kāpī keʻokeʻo;
- Broccoli
- Asparagus
- Nā Leo
- Nā Lalamila
- Kahiki
- ʻO nā'ōmaʻomaʻo a me nā ʻulaʻula;
- Ka wai momona;
- Keliʻi maloʻo a maloʻo paha - he melemele a me ka'ōmaʻomaʻo;
- Kamai;
- Ulo;
- ʻŌpala
- ʻĀʻā pū.
I ka wā o ka papaʻai, nā mea ʻai kālala, ka mea i hoʻomākaukau ʻia ma ka wai a i ka lua paha (i ka manawa e hoʻoheheʻe ʻia ka wai me ka pipi a loaʻa ka mea hou), e lilo ia i papa papa maikaʻi maikaʻi. ʻAʻole pono ka lāʻau ʻala.
Ma lalo o ka pāpā, ke mau nei ka mea kanu punahele e like me ka ʻuala. Loaʻa kāna kuhikuhi GI i kahi hōʻailona ma mua o 70 mau ʻāpana.
Akā, inā hoʻoholo ka mea maʻi hānai e mālama iā ia iho i kahi pākana o ka ʻuala, a laila pono ʻoe e ʻokiʻoki i loko o nā ʻāpana i hoʻolāhaʻi ia i ka wai, ʻoi aku ka pō. No laila nui ka uka a hele mai i kahi nūhou glycemic i lalo.
ʻO nā cereal kahi kumu i loli ʻole o ka ikehu no ka maʻi type a me ke ʻano type 2. Aia nā manaʻo no kona hoʻomākaukau - mai hoʻopaʻa i nā cereals me ka pata a ʻaʻole hoʻi e hoʻolapalapa i ka waiū. Ma keʻano holoʻokoʻa, ma hope o ka ʻai ʻana i kahi hapa o ka cereal no kahi o nā hola 2.5, ʻaʻole pono ʻoe e ʻai i ka wai a me ka huaʻala waiū-momona, ʻo kēia mau mea āpau e hoʻoneʻe i kahi piʻi koko koko.
Hāʻawi ʻia nā cereal me kahi GI hōʻailona a hiki i ka 50 PIECES:
- Paleka brown (he brown, ʻeleʻele ma lalo o ka pāpā);
- Perlovka;
- Palapala ʻaʻale;
- Buckwheat;
- Rani bran.
Pono e hoʻokaʻawale ʻia i nā oat flakes i kahi GI kiʻekiʻe, akā inā hoʻopili ʻoe i nā popo i loko o ka pauna a kūʻai mai paha i ka oatmeal, ʻaʻole ia he lau i ka mea maʻi ma ka maʻi maʻi.
ʻO nā huahana waiwa a me ka waiila ʻoi ʻia ka ʻaina piha maikaʻi no ka maʻi maʻi maʻi.
Mai ke kuke ʻaina a me ka momona haʻahaʻa, hiki iā ʻoe ke kuke wale no ka olakino wale nō, akā he mea ʻono maikaʻi hoʻi. ʻO ka momona aʻe a me nā huahana waiū waiū e ʻae ʻia:
- Nā wai a pau;
- Soy waiū;
- Kāleka me 10% momona;
- Kefir;
- Ryazhenka;
- Kekahi moʻoʻōlelo koʻikoʻi;
- Tofu tīhi;
- Uku ʻia.
ʻO ka ʻai a me ka hoʻowahāwahā he kīʻaha ka nui o ka protein, kahi pono ka hopena ma ke kūlana o ka maʻi maʻi. ʻAe ʻia nā huahana aʻe e ʻoki wale ʻia ka ʻai, ʻaʻole momona:
- Kahei
- Tureke;
- ʻAiʻai Kelelona;
- ʻAno moa poʻo;
- Hoʻokomo ʻia ka ʻiole lau;
- Kahualewa.
Pono e kuhi ʻia ʻaʻole ʻia ma mua o hoʻokahi hua manu i hoʻopau ʻia i kēlā me kēia lā; ʻo kāna GI he 50 PIEʻEA.
Hōʻike pule
Ma lalo nei kahi papa ʻaina maikaʻi no ka pule, hiki iā ʻoe ke hahai a ʻaʻole makaʻu i ka hānai ʻana i ke kō koko.
I ka kuke ʻana a ka hāʻawi ʻana i ka ʻai, pono ia e hoʻokō i nā rula o luna.
Eia kekahi, ʻo ka piʻi ʻana o nā lā wai o kēlā me kēia lā he ʻelua mau lita. Hiki ke kapu i nā kī a pau me kahi mea ʻono aloha. Mālama ʻia ia mea huahana i nā pānaʻi.
Pōʻakahi:
- Ka ʻaina kakahiaka - kahi kākala o ka hua salaka (huaʻomaʻo, ʻōmaʻomaʻo, pāpaʻa) ʻālia me ka ʻōmaʻomaʻo wai ʻole e kāhea ʻia;
- Ka lua ʻaina - ʻīhi ʻaʻa, 2 pcs. nā kuki ʻaila;
- ʻAina awakea - kākā kulu, nā pea kāwele i ka ʻōpala me ka ʻala ʻoʻa, ʻōmaʻomaʻo;
- Snack - ʻōkala huū a me hua manu kuke, ʻōmaʻomaʻo ʻōmaʻomaʻo me ka waiū;
- ʻAiʻaina - ʻaila hua me ka moa, ʻeleʻele;
- ʻO ka lua ʻaina ʻaina he kīʻaha o kefir.
Poalua:
- Ka ʻaina kakahiaka - curd soufflé, green tea;
- Ka ʻaina kakahiaka ʻelua - ʻoki hua, ʻaina kīwī, ʻā;
- ʻAno iʻa - kākā i kahi ʻanuʻu, ka ʻōmato a me ka ʻeneka hua manu, kupa ʻia;
- Snack - jelly (hoʻomākaukau ʻia e like me ke ʻano o ka maʻi no nā maʻi maʻi), 2 pcs. nā kuki ʻaila;
- ʻAi ʻaina - kahi maiʻa ʻeli a me ka iʻa kīkī;
- ʻO ka lua ʻaina ʻaina he kīʻaha o ryazhenka, hoʻokahi ʻōmaʻomaʻo ʻōmaʻomaʻo.
Pōʻakā:
- ʻAno kakahiaka - ʻaina kekā me nā hua maloʻo, kaʻaila;
- Ka ʻaina awakea ʻelua ʻeleʻele - kāwele lau, ʻōmaʻomaʻo mau me nā keke;
- ʻAina awakea - kākā kuke lau, ʻōpala lau a kākala kuke;
- Snack - ʻī me nā pancakes no nā maʻi maʻi maʻi;
- Kaʻaina - mau kīnē i ka wai kamato;
- ʻO ka lua ʻaina ʻaina he kīʻaha ia o ka ʻikekōkō i hoʻopaʻa ʻole ʻia.
Poaha:
- Ka ʻai ʻaina - huehale hua ʻia i hoʻoponopono ʻia me nā ʻenehana i ʻole e paʻi ʻia;
- Ka ʻaina lua - ʻeli a me nā ʻāpana o nā hua maloʻo;
- ʻAina awakea - mea e ʻai ʻia me ka laiki palaka, bīhila Pīpī me ka papa momona;
- ʻAhina ahiahi
- ʻAi ʻaina - pūnī ʻia i hoʻomoʻa ʻia me ka moa i hoʻopala ʻia, ʻōmaʻomaʻo me ka waiū;
- ʻO ka lua o ka ʻaina ʻaina he kīʻaha o ke kefir, kahi ʻākala.
Pōʻalima
- ʻA kakahiaka - ke kāwele ʻeleʻele, ʻeleʻele;
- Ka ʻaina kakahiaka - ʻaina kīkahi, hoʻokahi pā;
- ʻAina awakea - kākā kiki, nā moa kāwili, nā pahu wōwīwī, kaʻaila;
- Snack - ʻī me ke charlotte no nā maʻi maʻi maʻi;
- ʻAi ʻaina - bīhī pōkā me kahi pōpō;
- ʻO ka lua ʻaina ʻaina he kīʻaha haʻahaʻa haʻahaʻa haʻahaʻa.
Pōʻaono:
- ʻAiʻina - hua moaʻa, ʻakala kīkē, kaʻaī me ka pōpō ma ka fructose;
- Ka ʻaina ʻelua - curd soufflé, hoʻokahi pā, ʻohi;
- ʻAina awakea - kākela me ka bale pearl, kaū i hānai ʻia me ka pipi;
- Snack - ʻeu hua ʻaila;
- ʻAi ʻaina - kahi iō ʻoi ai ka paila, kāwei i hoʻolapalapa;
- ʻO ka lua ʻaina ʻaina he kīʻaha o kefir.
Lāpule:
- ʻAina kakahiaka - ʻī me nā pancakes no nā maʻi maʻi maʻi;
- Ka ʻaina kakahiaka ʻelua - ʻehē iʻa ʻeleʻele, kālena lauhala;
- ʻAno iʻa - kākā kuke, kāla palaʻai me ka moa moa.
- Snack - oatmeal me nā hua maloʻo, kaʻaila.
- ʻAina ʻaina - ʻala ʻaihala, ʻāpala iʻa ʻia.
- ʻO ka lua ʻaina ʻaina he kīʻaha o ryazhenka, kahi ʻōhihi.
Ke hoʻokae nei i kēlā me kēia meaʻai, he maʻi maʻi maʻi maʻi wale nō ʻaʻole e kāohi i ke kō i ke kō, a piha nō hoʻi i ka hoʻopiha piha i ke kino me nā huaora a me nā minela.
Nā ʻōlelo kūkākūkā e pili ana
ʻO ke kīpona kūpono ʻo ia kekahi o nā mea nui o ke ola o kahi maʻi maʻi maʻi maʻi, ka mea e pale ai i ka hoʻololi ʻana o ka maʻi diabetes o ka lua lua i kahi ʻano hilinaʻi i ka insulin. Akā pono ka papa ʻaina meaʻai e hoʻohui pū kekahi mau lula mai ke ola o ka maʻi maʻi.
Pono e haʻalele ʻia ka 100% waiʻona a me ka uahi. Eia ka ʻoi aʻe o ka waiʻona e hoʻonui nui i ke kōpaʻa koko, e like pū me ka ulaula, e hoʻokaʻawale i nā veins.
No laila, pono ʻoe e komo i nā lāʻau lapaʻau kino i kēlā me kēia lā, ma kahi o 45 mau minuke i ka lā. Inā ʻaʻole lawa ka manawa no nā hoʻomaʻamaʻa, a laila hele i ke ala o ka ea hou e hoʻopiʻi no ka nele o nā lāʻau lapaʻau. Hiki iā ʻoe ke koho i kekahi o kēia mau haʻuki:
- Jeki;
- Ke hele nei
- ʻĀina yoga
- Kauʻeleʻele
Eia kekahi, pono e uku ʻia i ka hiamoe maikaʻi, i ka lōʻihi o ka manawa o ka pākeke i ʻehā mau hola. Hoʻomaʻamaʻa pinepine nā maʻi diabetes i ka insomnia, a hoʻopōʻino kēia i ko lākou olakino. Inā pilikia ka pilikia, hiki iā ʻoe ke hele i nā hele wāwae i ka hau hou ma mua o ka hele ʻana e hele ai i ka moe, lawe i nā ʻauʻau mahana, a me nā kukui ʻaʻomaʻi māmā i loko o nā lumi moe. Ma mua o ka hele ʻana e hiamoe, e kaawale aku i kekahi hana hoʻoikaika kino. E kōkua kēia mau mea āpau i kahi hoʻomaha hoʻomaha wikiwiki.
Hoʻopili i kaʻai kūpono, kūpono i ka hoʻoikaika kino, ke hiamoe maikaʻi a me ka haʻalele ʻana o nā hana maikaʻi, kahi maʻi maʻi maʻi maʻi maʻalahi e kaohi i ke kō koko koko a mālama pono i nā hana kino a pau.
ʻO ke wikiō ma kēia ʻatikala e hāʻawi i nā kulekele no ke koho ʻana i nā meaʻai no ka maʻi diabetes type 2.
