Ua lohe paha ʻoe ʻoe i nā maʻi like ʻole i nā ʻano like ʻole i nā ʻāina ʻē aʻe. No laila, he mea kupaianaha nō ia e hoʻohālikelike ai i kāu ʻike ponoʻī a me nā mea ʻē aʻe. I kēia lā, ke noi nei mākou iā ʻoe e ʻike pehea e loaʻa ai nā kauka mai ka United Kingdom i ka pilikia o ka maʻi maʻi.
ʻO ka Diabetes UK National Charity Association ka hui ʻoi nui ʻo UK i hoʻolaʻa ʻia e kākoʻo i nā poʻe me ka maʻi maʻi. Ma nā ʻaoʻao o kāna paʻi, hoʻolaha ʻo ia i nā ʻōlelo aʻo loea e pili ana i ka maʻi diabetes. Eia kahi ʻāpana mai kahi ʻōlelo e pili ana i ka mea hānai.
Nā Kūlana Nui
- ʻO kāu meaʻai nui he mea nui ia e kāohi wale i ka maʻi maʻi, akā e kāohi pū i kou maikaʻi a me kou ikehu, no laila, mai hele i ka paʻu;
- ʻO ka nui o nā meaʻai a me nā mea inu ʻona e hilinaʻi pololei nei i kou makahiki, ke ʻano wahine, ka hana a me nā pahuhopu āu i hoʻonohonoho ai no ʻoe iho, no laila, ʻaʻohe mea wehewehe iki i ka papa honua no ka maʻi diabetes;
- Ua ulu nui ka lawelawe ʻana i nā nui i kēia mau makahiki i ka manawa ua lilo ka nui papaʻaina i ka lole. E koho i nā papa liʻiliʻi, nā kīʻaha, a me nā mea humuhumu e hōʻemi ai i kāu lawelawe, a hoʻonohonoho i nā kīʻaha ma ka pā e loaʻa ai ka nui o ka meaʻai;
- ʻAʻole kekahi o nā huahana i nā manawa āpau e pono ai no ke kino, no laila pono ʻoe e hoʻopau i nā huahana mai nā pūʻulu ʻai nui.
Nā huaʻai a me nā mea ʻai
Loaʻa i nā huaʻai a me nā mea kanu e ka mea kūlohelohe i nā momona a me nā calorie, akā he nui nā huaora, nā minerala a me nā fiber, no laila e kūpono ana no ka hoʻohui ʻana i nā pono a me nā ʻono ma kēlā me kēia kīʻaha. Kōkua lākou i ka pale mai ka hōʻeha, ka maʻi cardiovascular, ke koko kiʻekiʻe a me kekahi mau maʻi o ka maʻi kanesa.
Ehia mau?
Ma kahi o 5 mau manawa i ka lā. ʻO nā mea hou a maloʻo, maloʻo a maloʻo a nā kēpala a me nā lau. ʻAi i nā huaʻai a me nā mea kanu o nā ʻano like ʻole o ka mea ʻoi i ka loaʻa o ka nui o nā huaora a me nā minela loa.
E hoʻāʻo:
- ʻAnuʻu melon, grapefruit, kahi ʻāmato o nā huaʻa, nā ʻemona hou a i ʻole prunes me ka haʻahaʻa-calorie yogurt no ka ʻaina kakahiaka;
- ʻO nā kāloti, nā pīni, a i ʻole nā mea ʻala paha me ka paʻu palaoa āpau;
- Hoʻohui i nā mea kanu i ka kolo - no ka laiki pā, ka kihi no ka ʻai, ka ʻala no ka moa.
Nā huahana waiwai
ʻO ka ʻuala, ka laiki, ka pulupulu, ka pōpō, ka tinapay me ka pale i ka mea laikona, a inā e wāwahi ʻia, hana ʻia ka glucose a hoʻohana ʻia e ko mākou mau cell e like me ka wahie, ʻaʻole hiki iā ʻoe ke hana me ka ʻole o lākou. ʻO ka koho maikaʻi loa no ka meaʻai starchy ka laulā palaoa a me pasta, basmati raiki a me ka palaʻai a i ʻole ka mea hihiu nui, he nui ia o ka momona, e kōkua ana i kāu ʻano hana hāmeʻa e hana pono. Hoʻolaha lākou i ka lawe ʻana ma muli o ka haʻahaʻa glycemic index, ke waiho nei no kahi manawa lōʻihi o ka satiety.
Ehia mau?
E ho'āʻo e hoʻokomo i nā meaʻai starchy kūpono i kāu papaʻai i kēlā me kēia lā.
E hoʻāʻo:
- ʻElua mau pīkī o multigrain iʻa me ka pata pīpī e like me kahi makana;
- ʻO ka pā, ka pasta a i ʻole nā ʻano risotto a i ʻole paha i loko o nā salads;
- ʻO nā ʻuala i loko o kekahi ʻano, akā ʻaʻole i palaoa, ua ʻoi aku ia - i loko o kā lākou lole me ka mālama i ka momona kūpono. E koho i ka mea momona momona kīwī a iʻa paha e like me nā mea hoʻohui;
- Ua ʻoki ʻia i ka momona momona me ka ʻili e mālama i ka fib.
ʻO ka ʻai, ka puʻupuʻu, nā hua manu, nā manamana a me nā meaʻala
He waiwai nui kēia mau meaʻai i ka protein, nā mea e kōkua i ka kūkulu ʻana a me ka hoʻomaikaʻi ʻana i nā io. ʻO lākou ka hao i pono no ke kūkulu koko. ʻO nā iʻa momona e like me ka mackerel, salmon a me nā sardines he kumu o ka omega-3 momona momona e pono ai no ke olakino naʻau. ʻO ka ʻōpala, lantile, soybeans, a me tofu ke kiʻekiʻe i ka protein.
Ehia mau?
A eia hou, ua ʻōlelo ʻia e ʻai i nā huahana mai kēia hui i kēlā me kēia lā, a ʻai nā iʻa aila me ka liʻiliʻi i nā manawa 1-2 i ka pule.
E hoʻāʻo:
- Hiki iā ʻoe ke hoʻolapalapa i ka ʻai, ka moa a i ʻole honu paha, e hoʻomo i ka umu a iʻa paha i loko o ka pā i kahi mea liʻiliʻi loa o ka ʻaila huina wela me ka hoʻoulu mau;
- Kī liʻiliʻi kahi liʻiliʻi o nā huaʻai a me nā huaʻai e ʻai ʻia me kahi kīʻaha i hoʻokaʻawale ʻia, a hiki ke ʻoki ʻia a hoʻohui ʻia i ka ʻai;
- I loko o kahi ʻōnoke, nā ʻuala a me nā lentil ke hoʻokaʻawale a paʻa paha i ka ʻiʻo.
Nā huahana huahana
ʻO ka waiū, nā mea ʻīwī a me nā ʻōmakai ka calcium, kahi mea pono no kēlā me kēia, akā ʻoi loa nā keiki i ka wā e ulu ana no nā iwi olakino a me nā niho. He mau kumu maikaʻi nō hoʻi o ka protein. ʻOi loa ka momona o kekahi mau huahana dairy, a loaʻa pū lākou i nā momona momona, no laila e koho i nā haʻahaʻa haʻahaʻa haʻahaʻa a haʻahaʻa paha (a ʻaʻohe holi!). ʻO ka waiū momona ma waena o ka momona ka nui o ka calcium ma mua o ka momona, akā ʻoi aku ka liʻiliʻi o nā calorie a me nā huaora, no laila ʻaʻole pono e hāʻawi ʻia kēia waiū i nā keiki i lalo o ke mau makahiki ʻelua. Maʻa loa ka waiū skim piha pono no nā keiki ma hope o 5 mau makahiki.
Ehia mau?
E ho'āʻo e hoʻopau i nā huahana o ka waiʻai i kēlā me kēia lā, akā mai hana ʻole.
E hoʻāʻo:
- ʻO kahi aniani o ka waiū me ka pōkole o ke kōmaʻa he mea makana. Hiki iā ʻoe ke inu i kahi ipu waiū me kahi kīʻaha o oatmeal no ka ʻaina kakahiaka;
- Lā lāʻau kālai me ke kāleka ʻaihā;
ʻO ka momona a me ke kō
Pono ʻoe e ʻae iā ʻoe iho i kēlā me kēia manawa i ke manawa aʻai ʻia i ka ʻai kaulike i ke koena o ka manawa. Akā e hoʻomanaʻo naʻe o nā mea momona a me nā mea inu wai e loaʻa ai ka nui o nā calorie a hoʻonui i ke kōhi koko, no laila e koho i nā meaʻai i ʻole a me nā haʻahaʻa-calorie paha. Akā, ʻo ka hoaaloha aloha nō ʻoe. ʻO ka momona ka nui o nā helu kalapona, no laila pono ʻoe e hoʻohana e like me ka aila liilii e hiki ai i kāu kuke. Pono ke kīʻaha ʻia nā momona, no laila e koho i ka meli, rapeseed a 'aila paha e mālama i kou naʻau.
Ehia mau?
ʻO ka liʻiliʻi iʻoi aku ka maikaʻi, ʻoi aku ka maikaʻi.
Paakai
Hoʻonui ka nui o ka paʻakai, a hiki i kēia ke alakaʻi i kahi ohe. He nui nō hoʻi ka paʻakai ʻo nā huahana ʻoihana. E ho'āʻo e kuke iā ʻoe iho a kāohi i ka nui o ka paʻakai, e hoʻopili ana me ka mea momona a maikaʻi hoʻi.
Ehia mau?
ʻAʻole kūpono nā pākeke iʻoi aku ma mua o ka 1 punetēpela o ka paʻakai i kēlā me kēia lā, pono nā keiki a liʻiliʻi hoʻi.
E hoʻāʻo:
- Hoʻokuʻu i ka shaker paʻakai mai ka papaʻaina, akā e kau i ka pepa lepo ʻeleʻele;
- Ma kahi o ka paʻakai, hoʻohui i nā mea kanu a me nā meaʻala i kāu papa. ʻO nā mea maloʻo, ka lime a me ka coriander e hele maikaʻi me nā meaʻai i kālai ʻia a me ka palaoa;
- Kōkuhi chutney kumu i hana ʻia mai i cilantro, pepelu, ʻōpala wela a me ka wai o ka lime;
- E hoʻomoʻi i ka paʻakai me kaʻaila no kahi lā a e hoʻomoʻi maikaʻi i ka lawelawe. Inā ʻoe e hana liʻiliʻi i kēia, e ʻike ʻole ka ʻohana.
- Hoʻokomo ʻia nā kūmena wai me ka wai lemon, keʻa a me ka ʻeleʻele ʻeleʻele.
ʻO ke ʻano maʻi diabetes a me ka maʻi celiac
ʻO ka maʻi Celiac kahi maʻi autoimmune e hele pinepine me nā maʻi maʻi type 1. Me ka maʻi celiac, pane kino ka kino i ka gluten (ʻo ke ʻano kūikawā o ka protein i loaʻa i ka palaoa, bale, rye a me nā ʻaka), nā mea e hōʻino ai i ka ʻāpana o ka ʻōpū a hoʻonāukiuki i ka loaʻa ʻana o ka meaʻai.
ʻO ka maʻi āpau me ka maʻi type 1 e pono e hoʻāʻo ʻia no ka maʻi celiac. Inā maikaʻi nā hopena, e hōʻoia ʻia ka maʻi e ka biopsy o ka ʻōpū o ka ʻōpū. Mai hoʻomaka i kahi kīʻai kala-gluten ma mua o ka hoʻokolohua, i ʻole ka hopena i ka hopena. ʻO ka hana wale nō no ka maʻi celiac ka hoʻopau piha ʻana o ka gluten mai ka meaʻai a pau.
