ʻO ke ʻano maʻi ʻo Pediabetes kahi kīhaha ka ea o ka glucose a piʻi kona pae i ke koko. I kēia mau mea, he lika mai kēia i ka hoʻolaʻa kino momona me ka maʻi diabetes. Wahi a nā helu helu, hiki i nā hihia āpau o ka prediabetes i loko o 5 mau makahiki ke hoʻohuli i kahi maʻi piha. Akā hiki iā ʻoe ke pale i kēia, a e haʻi mākou iā ʻoe pehea.
ʻO ka hoʻolohe ʻana i nā maʻi o ka prediabetes no ka manawa mua, pane aku ka poʻe i nā ala ʻelua. Wahi a kekahi: "ʻAe, ua maopopo, hele nā mea a pau i kēia, ... Ano ʻaʻole i ʻae ka hope o ka noho i hope:" Pono wau e hana i kekahi mea! "
Inā pili ʻoe i ka lua o ka hui, hiki maoli ʻoe ke hana i ka nui e hōʻemi i kāu mau pilikia a mai loaʻa i ka maʻi diabetes. ʻO ka mea mua, e pili ana kēia i nā loli a me nā loli o ka meaʻai.
He aha kaʻu mea e kū nei?
1. ʻO nā ʻōlapa
ʻO kēlā me kēia mea e kau ai i nā pakanā me nā pupu - nā soyse, nā ʻano pīpī a me nā līilima - e loaʻa i ka hopena maikaʻi ma ka pae o ka glucose i loko o kou koko, a mau loa ka hopena. Heaha ka mea huna? ʻO ka "starch stabil" i loko o ia mau mea, ʻaʻole i eli ʻia i loko o ka ʻōpū liʻiliʻi a, ʻaʻole i loli, e komo ʻia i ka ʻōpū, ʻoiai e hānai ana i nā pōpoki momona i loko o ka ʻōpū a hoʻomaikaʻi i ka pane ʻana o kou kino i ka insulin. Loaʻa ʻia kēlā meʻa i loko o ka lau o ka lau, kaʻa aʻa a me nā ʻuala - ʻū a hauā (hauʻoli i nā mea aloha ʻala o ka pālala e ʻike nei i ka mālama ʻana i kā lākou mau ʻāpana!). Wahi a nā haʻawina, ʻo ka hoʻopau ʻana i nā legumes i hōʻemi ʻia ka hopena o ka hoʻomohala ʻana i ka maʻi diabetes ma ka 35%, ma kēia kumu ke hāʻawi ʻia nei e hoʻololi i ka hapalua o kekahi lawelawe maʻamau o ka meaʻai i ka lā me nā legumes.
2. Nā ʻōpala
ʻO lākou ka mau momona, ka palakika, ka aila, a me nā folates (kahi pūpū waikawa folic) e hoʻomaikaʻi i ka glucose koko i ka poʻe me ka diabetes type 2 a kōkua i ka pale ʻana i ka hoʻomohala ʻana i nā poʻe me nā prediabetes. No ka hoʻokō ʻana i kahi hopena ʻike ʻia, pono ʻoe e hoʻopau i ka 50 g o nā huaʻai i ka lā.
3. Yogurt
ʻO ka lawelawe ʻana i ka pele i kēlā me kēia lā e hōʻemi i ka hopena o ka hoʻomohala ʻana i nā maʻi diabetes type 2 ma ka 18%, e like me kahi noi i hana ʻia i waena o nā kānaka ma lalo o 30 mau makahiki. Nui nā ʻōlelo wehewehe, akā ʻo ka mea nui ka ka inu ʻana o ka wai haʻahaʻa i ka momona haʻahaʻa a me ka unsweetened e kōkua i ka emi ʻana o ka paona, a me ka hōʻemi ʻana i ka eyelid ka mea pono e pale ai i ka hoʻomohala ʻana i ka maʻi type 2.
4. ʻO nā Kuiʻo Pau
Ke ʻano o ka hana maʻamau o ka mauʻu a pau (ka palaoa, rye, ka oatmeal a me ka bale, ka laiki a me ka quinoa) i ka meaʻai, heʻuʻuku loa ka poʻe i ka maʻi maʻi, e like me ka hōʻoia ʻana o nā poʻe loea a ʻAmelika e hana i nā loiloi meaʻai maʻamau i ʻAmelika Hui Pū ʻIa.
5. Kanakaona
ʻO kahi paila o ke kōmi i loko o ke kakahiaka oatmeal a i ʻole kofe i kēlā me kēia lā e hōʻemi iki i ke kiʻekiʻe o ka gobycated hemoblobin a me ka wikiwiki o ka wikiwiki. ʻAʻole nui nā helu, akā ʻaʻole pono ʻoe e hoʻoikaika pono e hōʻea iā lākou - pono wale 2 teaspoons i ka lā i nui, akā ua hoʻomaka nā hapa punahele a maikaʻi ʻole paha i ka leʻaleʻa.
6. Manaʻo
Inā ke hoʻolālā nei ʻoe i ka papa ʻaina kiʻekiʻe, e hoʻohui i kekahi mau kao i ka ʻaʻa salad, hoʻomoʻa iā lākou me nā meaʻai i ʻai ʻia a me nā meaʻai ʻē aʻe, a laila ʻaʻole i lele ka nui o ka glucose i loko o kou koko. Hiki i ka vinegar ke hoʻomaikaʻi i ka pane o ke kino i ka insulin, akā, ʻaʻole pono ʻoe e lawe pū me ia - ʻoi aku ka poʻe i loaʻa nā pilikia me ka gastrointestinal tract.
7. Nā pua ʻona
E koho i nā mea - blueberries, raspberry, nā ʻōpala, nā blueberries. Ua ʻike nā kānaka ʻepekema Finnish ua ʻai nā kānaka e ʻai i nā huaʻai a he 35% haʻahaʻa o ka hoʻomohala ʻana i ka maʻi diabetes i ka makahiki 19 e hiki mai ana. No ka hoʻokō i kēia hopena, pono ʻoe e ʻai i kahi colo o ka 50 kalona o nā huaʻai i kēlā me kēia lā.
8. Kafe
ʻAʻole pau ka hoʻopaʻapaʻa e hoʻopuni nei i ka kofe, akā aia kahi hōʻike e 6-7 mau kīʻī o ke kofe (a ʻelua a ʻaʻole i liʻiliʻi paha i loko o kekahi ala like ʻole) i kēlā me kēia lā e hoʻēmi ana i ka ulu ʻana o ka maʻi diabetes. Eia naʻe, inu maikaʻi i ka kofe, e ao aku nā kauka, no ka hoʻopuka ʻana o ka kofe i hala ʻole i ka pae o ka "bad" kolesterol. No laila, inā e kuke ʻoe i ka kofe iā ʻoe iho, e hoʻohana i nā kānana pepa a me ka paʻi Palani. A mai hōʻino maikaʻi i ke kō, ka aila a me ka kōkō!
9. Kaomi
ʻO kahi kīʻaha o ke kō ʻeleʻele i kēlā lā i kēia lā e hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes ma ka 3%, a me 6 mau kīʻaha ma 15%. ʻAʻole wale ʻoe e hoʻohui i ke kō a me ka momona momona ia!
10. Alakaha
Lohe mākou i kou huhū! Ke kamaʻilio nei mākou e pili ana i ka inu ʻona ʻona hou loa. Akā he nui - ma ke kū'ē ʻana, e hoʻonui i ka nui o ka maʻi diabetes. Wahi a kahi noiʻAmelika i hana ʻia ma waena o nā kānaka 477,000, ʻo ke ana ʻona a me ka maikaʻi o ka mālama ʻana i ka maʻi diabetes he 1.5 inu ʻona o ka waina i kēlā lā. KAHAKAI! Ma USA, ʻo ka "wai ʻona" he 14 g o ka wai maoli, e pili ana, no ka laʻana, no 350 ml o ka pia maʻamau, 140 ml o ka wai (me ka ʻawaʻawa wai ʻona ma kahi o 12%) a me 45 ml o ka wai inu kipa (vodka, cognac, whisk, a pēlā aku). ʻOi aku ia, akā, e ʻimi i ke aʻo ʻana mai kāu kauka i ʻike i ka ʻano laulā o kou olakino.
He aha kaʻu e hana ai i kēia manawa?
1. Hoʻokuʻu i ke kaumaha
ʻAʻole nui loa. ʻOiai inā e nalowale wale nei ʻoe i ka 7%, hiki ke loaʻa kahi hopena ho'ōla ola hou (a ʻoiai ke liʻiliʻi wale nō ia ma mua o 6.3 kg no ke kanaka kaupaona 90 kg). ʻO ka hana mua e hoʻomaka i ka ʻai ʻana i nā meaʻai olakino me ka liʻiliʻi o ka kaloli.
2. Kaʻai i nā meaʻai maikaʻi
E pili ana i nā meaʻai e pono ai ka hoʻohui ʻana i kāu papaʻai, kākau mākou ma luna. Ano, e pili ana i ke ano, ma ka mea e kau ai a me ka mea e hoopau ai. ʻO ka hapalua o ka papa e pono e hoʻopiha me nā mea kanu ole-starchy: nā ʻano kīwī a pau, me ka broccoli a me ka cauliflower, kukama, ʻūhā pōlepa, nā ʻala ʻala a me nā leeks, zucchini (asparagus a me nā pua Brussels i hoʻohana maikaʻi ʻia). Hoʻokahi hapa hapahā o ka pāla nā meaʻai starchy (ka ʻuala, ka palaoa a i ʻole a pī paha). ʻO ke koena hapa he protein: moa, iʻa a iʻa paha (maikaʻi loa i nā mea a pau, e like me ke aʻo ʻana iā mākou). E makaʻala me nā mea ʻai i hoʻomoʻa a me ka pasta - hiki iā lākou ke hoʻāla i ke kō koko, a wikiwiki wikiwiki.
3. Hele i loko o nā haʻuki
E lilo ʻoe i ke kaumaha wikiwiki a hoʻomaikaʻi maikaʻi inā e puhi ʻoe i nā kaloli. ʻAʻole pono ka hana e like me ke hoʻomākaukau ʻana iā ʻoe iho no ka makana. Ua lawa ka hele ʻana o 30 mau minuke 5 mau manawa i ka hebedoma. E Nui ʻia ka loaʻa ʻana o ke kākoʻo o kahi hoaaloha. ʻO nā hana aerobic e like me ka ʻauʻau a me ka hula a me nā hana ikaika e like me ke kau ʻana i nā kaupaona kūʻokoʻa, ʻoi aku ka maikaʻi a me nā huki ʻana. A ʻoi loa ka maikaʻi - ʻo ka mea liʻiliʻi.
4. Loaʻa i ka hiamoe nui
ʻO ka loaʻa o ka nui o ka hiamoe ka mālama ʻana i ke kaila o ke kaila koko. Inā hiamoe maikaʻi ʻoe, e ala, a hiamoe paha ma lalo o 5 mau hola i ka pō, e hoʻonui aʻe ʻoe i ka maʻi diabetes. He kūpono ke hiamoe i nā hola 7-8 i kahi lā. No kahi hiamoe maikaʻi, mai inu i ka algokol i ka pō, ʻaʻole hoʻi e lawe i ka caffeine, hele i ka moe i ka manawa like a ʻaʻole hoʻi e huli i nā hāmeʻa uila ma mua o ka moe.
5. Mai ʻauahi
Inā ʻoe e inu, ʻo ka manawa kēia e haʻalele ai. Loaʻa i nā mea ulaula he 30-40% ka nui aʻe o ka hoʻomohala ʻana i ka maʻi diabetes. A inā ua loaʻa ʻoe i ka maʻi pākiki a ke hoʻomāloi paha ʻoe, nā ʻōpiopio e ʻoi aku ka nui o ka maʻi diabetes ma mua o ka maʻi, a paʻakikī loa ka gula.
6. E nānā i nā lāʻau lapaʻau āu e lawe nei.
Hoʻokomo kekahi mau lāʻau i ke kō a me ka kiʻekiʻe o ka kolamu, maʻa i ka momona a hoʻoili i ke koko kiʻekiʻe. A e hoʻomau wale ka prediabetes i kēia mau hopena maikaʻi ʻole. Hōʻoiaʻiʻo e loiloi me kāu kauka i nā mea a pau i kuhikuhi iā ʻoe e hōʻemi i nā pilikia.
7. Hoʻopili i ka makaʻu
ʻAʻole he kumu o ka maʻiʻo Prediabetes. He hōʻailona kēia ia ka manawa e hoʻomaka ai e aloha iā ʻoe iho a mālama i kou olakino! Pōmaikaʻi maikaʻi!
