Ua lilo kēia wikiwiki i ka wā kūʻai maoli, ʻo kēia ala e nalowale ai kekahi mau paona i kēia lā i makemake ʻia me nā mea kaulana. Ua nīnau mākou i kā mākou meaʻai olakino maʻamau a me ka endocrinologist Lira Gaptykaeva pehea ke ʻano o ke kūleʻa ʻana o kahi meaʻai i nā poʻe me T2DM a me nā prediabetes.
ʻO ke kanaka mākaukau ʻAmelika ʻo David Zinchenko, ka mea i kau ai i kahi pāʻina 8-hola, ka mea i kapa ʻia i ka wikiwiki ʻo ka hookeʻo, ua manaʻo ʻia i ka hele wale ʻana ka hopena e hiki ke hoʻonohonoho hou i kou kino. Ua ʻōlelo ʻo ia i nā helu e hiki ai ke hoʻowalewale i kekahi: ma ke ʻano wikiwiki, e piʻi a hiki i 5 kg i kēlā me kēia pule. Akā hiki paha ke hoʻohana i kēia ala no nā poʻe me ka pale ʻana o ka insulin a me ka maʻi diabetes type 2?
ʻO Endocrinologist a me nā mea kanu Lira Gaptykaeva hāʻawi i kahi pane maikaʻi i kēia nīnau, akā kaukaʻi i nā kiʻi koʻikoʻi. Hāʻawi mākou iā ia i ka papahele.
Hoʻopili ʻa ka wikiwiki kūloko no ka poʻe āpau, me ka ʻike ʻole ʻia o ka poʻe me nā maʻi gastrointestinal i ke kahua kūlohelohe, no ka laʻana, ka ulia peptic o ka ʻōpū a i ʻole duodenum, colitis ulcerative, etc. (ma kēia hihia, ua mālama ʻia nā mea kanu therapeutic), nā poʻe me nā maʻi o ka ʻōnaehana cardiovascular ( i ka manawa hou ua loaʻa mai ka puʻuwai ʻeha, hōʻeha, ka puʻuwai koʻikoʻi, maʻi nui pulmonary) - hoʻoholo lākou i ke hoʻohana ʻana i ka wikiwiki, e lawe pū ʻia me kāu kauka.
Inā mākou e kamaʻilio e pili ana i ka prediabetes a i ʻole type type 2, a laila, e like me ke ʻano he kānāwai, e hoʻopili mau ʻia lākou me ka ke ʻano o ka nui o ke kaumaha a me ka hoʻowalewale ʻana o ka naʻau i ka insulin. No ka lanakila ʻana i kēia ʻano, pono ʻoe e ʻai liʻiliʻi, ʻo ia hoʻi ma kēlā me kēia kīʻaha, ʻoiai me ka mea he powa a i ʻole ia, e hoʻonui ai i nā pae insulin.
He mea paʻakikī paha e haki i ka pōʻaiapiki o ka "kiʻekiʻe nui-i ka momona momona - kū kū i ka insulin". Ināʻai pinepine nā kānaka me nā hōʻike mua o ka mau pakanalua o ka haʻalohina, a laila i loko o hoʻokahi makahiki a i ʻole ʻelua e hopu ʻia ka maʻi diabetes.
Me ka wikiwiki o ka hookeai, hiki i ka "puka aniani" hiki i 12 mau hola (ua pōloli mākou no 12 mau hola, ua ʻai mākou he 12), akā ʻo ka papa kiʻi 16: 8 ka mea nui loa (e pōloli mākou no 16 mau hola, ua ʻai mākou 8).
E koho i ka papaʻai wikiwiki wikiwiki e pili ana i kou nohona i mea leʻaleʻa, ʻaʻole hoʻi ʻoe e hoʻokuʻi iā ʻoe iho i loko o kekahi ʻano, e loaʻa ai ke kaumaha.
No ka laʻana, hiki iā ʻoe ke hoʻopau i ka ʻai ma 4 p.m., a laila hiki i ka lā aʻe ke kakahiaka nui ma 8 a.m. Ke koho ai, inā he pāʻina awakea 3-4 mau hola ma mua o ka wā e hiamoe ai, hiki iā ʻoe ke awakea ke kakahiaka iki ma hope (hoʻohui ʻia 16 mau hola), ma hope o 11-12 mau lā o ka lā. I ka wā wikiwiki, hiki iā ʻoe ke ʻai ʻekolu manawa i ka lā, a i ʻole ka ʻai ʻana ʻelua ʻelua a i mea ʻai pākahi. I ka manawa like, ʻo ia nō ka mea nui o ka ʻono o kāu meaʻaiʻai e ka macronutrients kumu (BJU). ʻO kahi hemahema loa i kaʻai o nā protein, nā momona a me nā mea paha i hōʻeha paha e hiki i ka metabolabous a me nā maʻi hormonal.
ʻO ka manawa pinepine i ka wā ma waena o ka papaʻaina a me ka ʻaina hope, ʻoi aʻe ka nui o nā manawa e pono ai mākou e huli i ka ʻalekema palekana, ka mea i kapa ʻia ʻo autophagy, i ka manawa e hoʻomaka ai ke kino e ʻai i nā "ʻuʻuku a" - nā ʻōpua kahiko e hōʻeha ai i ka maʻi maʻi ma ka wā e hiki mai ana. No laila ʻo ka wikiwiki ka pale me ka pale maikaʻi ʻana i nā maʻi āpau a me ka wā kahiko.
Ma ke ala, ʻaʻole pono loa e hoʻomaka ka holo ʻana o ka hola 8-manawa i ka manawa like. ʻO ka mea kūpono loa ma hope o ka pauʻana o ka manawa o 8 mau manawa e hiki ai iā ʻoe ke ʻai, hiki i ka manawa wikiwiki ke lilo ma lalo o 16 mau hola.
- E hoʻoneʻe i ke kō, nā meaʻono, ka laila keʻokeʻo, ka palaoa, ka pasta, nā meaʻai wikiwiki mai ka meaʻai. ^ E Ha yM. Inā ʻaʻole ʻoe, a laila hiki ʻole ʻoe ke lilo i ka momona, ʻoiai inā ʻoe e ʻohi pono i nā kānāwai āpau. ʻO ka hoʻohana ʻana i nā meaʻai me nā saturates GI kiʻekiʻe no nā hola 1-2 wale nō, e hoʻoulu ana i ka hoʻouka ʻana o ka pōloli hihiu. ʻAʻole pono e hāʻawi i nā haʻalulu ma nā mea āpau, hāʻawi i ka makemake i nā pākia me ka GI haʻahaʻa (emi iho ma mua o 50), no ka laʻana, nā cereal, nā lāʻau ʻai lāʻau ʻole, nā huaʻai me ka GI haʻahaʻa a me nā greens.
- Hoʻonui pololei i ka protein i loko o ka lāʻai o ka lā: e pono ai no ka ʻaina kakahiaka, he liʻiliʻi iki no ka ʻaina a me ka liʻiliʻi no ka pāʻina.
- He mea nui e hiki i ka pāʻina ma mua o 20.00, e like me ka maʻalahi, ʻaʻole ka mea nui ma mua o 300-400 kcal, i loko o kahi hiamoe hiamoe, a ala hoʻi i ka pōloli i ke kakahiaka a piha ke kakahiaka kakahiaka piha.
- E hoʻomaka i ka lā me kahi aniani o ka wai maʻemaʻe a ma kahi o 8 mau minuke o ka hoʻoikaika kino. (ʻO kēia ka liʻiliʻi maʻa mau i hiki ke hoʻopau ʻia ma ka huakaʻi ikaika a i ʻole ke neʻe ʻana, hoʻolako ʻia e ka mea kākau o ke ʻano). Me ke kōkua o kēia mau hana maʻalahi, ua hoʻokumu ʻia ka metabolism.
- Mai poina e inu i ka wai mau (hiki me ke lemon) i ka lā, e hoʻohui pinepine i ka kaulike wai.
- Inā ma kahi o ka 16 mau hola e makemake nui ʻoe e ʻai, a laila ... ʻaʻohe ala. E inu nui i nā waiila. Hiki i ke kō lāʻau lāʻau ke kala me ke kōkua i ka pōloli. ʻAʻole kīpī ka inu ʻana i ka kofe i kēia manawa o ka manawa, no ka mea, e hoʻokau ʻia i ka luhi o kāu kelepa adrenal, hoʻoulu i ka hoʻokuʻu ʻana o ka adrenaline, cortisol, a hoʻonāukiuki i ka hiamoe.
- Ma mua o kou inu ʻana i ka kofe, e nānā i kāu wati. Hāʻawi ʻia kahi kikiki wai 8 mau hola no kahi o ʻelua wale nō ke ahiahi.
- E poina e pili ana i ka waiʻonaUa papa loa aku ʻo ia.
ʻO ka hiamoe a hoʻomaha ka mea nui. E hōʻoia e hoʻonohonoho i nā biorhythms circadian. Inā ʻaʻole mākou e hele i ka moe ma mua o 23.00, e hoʻopau ʻia ka hana o ka melatonin, ka nui o ka hormone koʻikoʻi no ke ʻano o ke hiamoe ʻana. ʻO ka mea huna o cortisol, he hormone ʻaʻole i kōkua wale mai iā mākou i ke ʻano ʻana i ke kaumaha, akā i ka hoʻopaleha ʻana hoʻi, hoʻonui i ka hoʻohaʻahaʻa o ka momona, hoʻonui i ke koko, a me ka hoʻōlaʻai a me ka metabolism.
I loko o kekahi moeʻuhane, ua hoʻoneʻe ʻia kahi hormone somatotropic, kahi ia nā mea momona e hoʻopau ai. Ma kahi o ka hoʻohālikelike i ka hiamoe, e emi ana ka mea huna o ka luteinizing hormon, he mea nui kēia no nā kāne, no ka mea he kuleana ia i ke ʻano o ka testosterone. ʻAʻole wale ka hoʻopilikia o ka testosterone haʻahaʻa i ka maikaʻi o ke ola, akā loaʻa pū i ka hoʻoneʻe ʻana i ka momona momona, a ma muli o kahi hopena he pilikia weliweli no ka prediabetes a me nā maʻi cardiovascular.
ʻO ka ʻaoʻao mua o ka meaʻai
ʻAina kakahiaka
- Kōlei ʻaila - 250 ml, ka hui ʻana o kāu koho (1 2 avocado, spinach 100 g, 1 apple, celery, cucumber, broccoli, kiwi, kāwili me 100 ml o ka waiū iʻa a i ʻole ka wai maʻemaʻe me ka wai lemon a i ʻole ka hua ʻōpala);
- ʻAno i loko o ʻia;
- ʻO kahi hulina iʻa palaoa piha me ka pīpī palupalu ʻaʻole iʻoi aku ma mua o 30% momona.
ʻAi awakea
- Sauerkraut (100 g) + mau waila i hoʻolapalapola + ¼ kīʻī ʻāpiha paila + 1 tsp. ka lāʻau ʻoliva a i ʻole nāʻaila, ka paʻakai a me ka pepa e hoʻāʻo ai;
- 200 g ka pipi maka i kā ʻia i ka umu;
- ʻO kahi kalō i hū ʻia - 150 g.
ʻAina pāʻina
- Nā mea kanu aniani - 200 g (ka pepa pōpiki, ka ʻakaʻala, nā pīpī uliuli, 1 punetēna ʻo ka ʻaila lāʻau, paʻakai a me ka pepa e hoʻāʻo ai).
I ka lā: mai ka 1.5 lita o ka wai me ka ½ lemon lemon.
ʻO ka lua o ka ʻona o ka meaʻai
ʻAina kakahiaka
- ʻEwaha laumū mai nā hua 2;
- Kāwena kekeʻe ʻaʻole ʻoi aku ma mua o 30% momona;
- ʻO nā hua e koho ai (ʻele, ʻoma, ʻona);
- Kofe
ʻAina awakea:
- ʻO Arugula me nā tōmato a me ka waiū (arugula 20 g + aila kākala 1 tsp + tīpī 30 g + 2 mau māmala liʻiliʻi);
- ʻOʻa ʻupena - 150 g;
- Baked turkey (moa) - 200 g, ʻaila oliva - 1 tbsp;
- ʻO Rosehip kupa - 200 g.
ʻAina pāʻina
- Vinaigrette - 250 g;
- Hoʻokomo ʻia turkey (moa) - 100 g, ʻaila oliva - 1 tbsp.
I ka lā: mai ka 1.5 lita o ka wai me ka ½ lemon lemon.
