Pehea e koho ai i ka berena no ka maʻi maʻi

ʻO kahi mau huahana i pāpā ʻia no nā maʻi lolo e kūleʻa maikaʻi ʻia me nā analogue pono. No ka laʻana, ʻo ka mea hoʻolako i kahi meaʻai olakino e loli maʻamau mai ka berena i nā ʻōnaehana ʻai, kahi, e like me nā mea hana, ʻaʻole hiki ke lilo wale i ke ʻano o nā kālaiāhuā, akā hiki nō hoʻi ke hōʻona i nā pono o ke kino no ka nui o ka wai a me nā huaora.

Hiki iaʻu ke ʻai i ka papa me ka maʻi diabetes? Ua hiki nō naʻe, akā ʻaʻole kēia. Ua lōʻihi ka lōʻihi o ke kūlana mokuʻāina no kēia huahana a ʻaʻole hoʻokō i nā koi o ka hana hou, no laila aia kēlā me kēia mea hana i kona ʻano kūʻokoʻa. ʻO kekahi o kēia mau crunchies momona e hiki ke hoʻopau ʻia me ka maʻi diabetes me ka makaʻu ʻole no ka glucose koko. ʻAʻole like ʻole nā ​​mea'ē aʻe o ka palaoa palaoa a me ke kani ʻana i ka glycemia kikowaena.

He aha nā ʻōwili berena a me kā lākou ʻano

Ma lalo o ka inoa inoa "berena" 2 nā huahana like ʻole:

ʻO ka maʻi maʻi a me nā hoʻohaʻahaʻa manaʻo e hana ia i ka wā ma mua

• Ka hana maʻamau o ke kō -95%
• Hoʻokuʻuina o ka pua thrombosis - 70%
• Hoʻopau i kahi puʻuwai ikaika -90%
• Hoʻopau i ke kiʻekiʻe o ke koko - 92%
• ʻO ka hoʻonuiʻana i ka ikehu i ka wā, hoʻomaikaʻi i ka hiamoe i ka pō -97%

1. ʻAi nā pōpō palaoa i nā pōpō palaki, crispy papa, maʻa mau ʻalani like ʻole. Kūkaha ko lākou ʻano ma kā i ka berena maʻamau. No ka kuke ʻana, ka palaoa, nā momona (me ka margarine), a i kekahi manawa ka kō, ka hū, kaū, ka pauku waiū. ʻO kēia mauʻaina berena e huki i nā mea hoʻohana me nā mea hoʻohui e pono ai: bran, nā huaʻai a me nā huaʻai, nā hua maloʻo a me nā lau. ʻO ke koho o ka palaoa palaoa ka nui. ʻOiʻoi loa ka momona no ka papa ʻaihue mai ka peeled a me ka palaoa palaoa piha ʻole me ka hoʻāʻo ʻana a me ka mākau loli.
2. ʻO ka berena Extrusion he briquettes kūpono chubby, maʻamau a puni. I kēlā me kēia pā, ʻike ʻia nā ʻōpala i ʻā a hōʻilio e like me ka popa. ʻO ka hapanui lākou he ʻono kūlohelohe ʻole me ka honi, nā pono, nā mea ʻala a me nā mea hoʻohui i hoʻolaʻomaʻo ʻia. Ke hana ʻia kēia mau ʻōla mai nā palala o ka buckwheat, palaoa, keʻa palaoa, ka palaoa. E hoʻolōʻihi ʻia nā mea kanu no ka manawa lōʻihi, ma hope o kahi i kau ʻia ai i kahi mana kūikawā - he extruder. Ma muli o ke koʻikoʻi nui a me ka mahana, ua maloʻo nā ʻala i loko o kahi kekona mau mea, e hoʻopili pū ana i loko o ka pā hoʻokahi, e hoʻomanaʻo ana i ka polystyrene. Ma Lūkia, ʻoi aku ka liʻiliʻi o ka berena extrusion ma mua o ka maʻamau. A i ole lapuwale: loaʻa kēia huahana i ka hoʻolālā maikaʻi loa me ka ʻole o nā mea hoʻohui kiʻi. Eia kekahi, ma muli o ka manawa mālama wela o ka manawa i loko o nā pā, ka nui o nā mea pono e pono ai. Eia naʻe, ʻaʻole ʻae ka ʻenehana hana i ka hana ʻana i ka palaoa mai nā pālala rye palekana loa no ka maʻi maʻi. ʻO ka pūʻulu holoʻokoʻa wale nō, ʻae wale ʻia ka pēpē, ka uiki a me ka cratch oat i ʻaka.

GI a me kaloria

I ke ʻano type diabetes 2, ʻae ʻia ka nānā kūikawā e hoʻemi ana i ka pauna o ka calorie o ka meaʻai, ʻoiai ke kaumaha nei ka hapa nui o ka poʻe maʻi. ʻOiai ke komo ʻana i nā huahana meaʻai, ʻaʻole i kapa ʻia nā ʻōwili berena me ka māmā. ʻOkoʻa kā lākou caloric ʻokoʻa mai ka ʻona o ka calorie ʻike i ka berena maʻamau, ʻoiai ua ʻelua kēia mau huahana mai ka huahana ʻehā like ʻole - ka palaoa, ka loaʻa i kahi waiwai momona. I ka awelika, 100 g ka palaoa (paʻila maʻamau no 9-13 ʻāpana) loaʻa 300 kcal. ʻO nā papa crispy me ka hoʻohui o nā nati, nā hua, nā aila ʻona hiki ke "huki" i 370-380 kcal. Maʻa iki ka meaʻai ʻaina kalori no nā maʻi me ka lāʻau a me nā mea kanu a me nā mea kanu - i ka 210 kcal.

ʻOiai ke kumukūʻai o ka meaʻai nui, ʻo ka hapa nui o nā maʻi maʻi me ka mālama nui i ka wā e huli ai lākou iā lākou mai kā lākou berena maʻamau. Ua wehewehe ʻia kēia hopena ma ka hoʻemi ʻana o ke kaupaona o nā mea i ʻai ʻia: ma kahi o 2 mauʻa o ke kāhu mau mea e pono ai ma kahi o 50 g o ka berena, a me nā paona 2, ʻaʻole e kau i ka 20 g.

ʻO ka kuhikuhiʻana a ka glycemic roti ma luna o kona ʻano:

• Loaʻa ka GI kiʻekiʻe (ma luna o 80) i ka laiki a me ka palaʻai. Me ka maʻi diabetes, ua pāpā paʻa loa lākou;
• I ka lua wahi - ka palaoa palaoa ʻole me ka bran hou, kā lākou GI - ma kahi o 75;
• GI o ka bakwila, ka oatmeal a me nā mea bale bale - 70 mau pūʻulu, inā ua hoʻohui ʻia ke fiber i ka wā o ka palaoa - 65;
• ʻO ka hana ʻana i nā mea huluhulu manu me ka maʻi maʻamau ʻo ka 2 ua manaʻo ʻia ʻo ia ka palekana, ʻo ka GI maʻamau ʻo 65, me ka bran - 50-60.

ʻO nā pono a me ka hōʻeha o ka berena ma ka maʻi diabetes

Manaʻo nā mea kaiulu i nā mea kiʻekiʻe o ka fiber dietary e lilo i mea pono nui o ka berena. ʻO ka Buckwheat a me nā oats he nui ka aila maoli - ma kahi o 10%. Hoʻololi ʻia ka lauleʻa mai nā ʻai ʻē aʻe me ka bran. Hoʻomaʻamaʻa pinepine ʻia nā ʻona mākaukau ma ka pōpeku. Ināʻoi aku ma mua o 10 g no 100 g, e hoʻomoe ka palaoa me ka diabetes type 2, e hoʻoulu i ka liʻiliʻi o ke kō.

ʻO nā waiwai e hoʻohana ai i ka momona o ka meaʻai:

I kahi lā, pono kahi mea e ʻai ai e pili ana i 25 g o ka momona, ua ʻōlelo ʻia e ka maʻi maʻi i ka ʻai a hiki i 40 g.

Hoʻohā like nā mea kanu a pau me ka hoʻopili ʻana, loaʻa lākou i ka nui o ka mauʻu 58-70% (ka nui starch), 6-14% o nā kalama huamila. ʻAʻole nele ke kanaka hou i kēia mau mea, no laila hiki i nā huahana bakery ke pale palekana i ka meaʻai, a waiho wale ka porridge ma loko. I loko o nā maʻi maʻi mellitus maʻi koʻikoʻi, ua hōʻike ʻia i ke hōʻole hope ʻana i ka ʻelua a me ka berena. Inā mālama maikaʻi ka maʻi maʻi i ka glycemia, ʻaʻole pono ʻo ia i nā mea koʻikoʻi loa; hiki iā ia ke kūʻai i nā papa ʻelele i kēlā me kēia lā.

ʻO ka ʻōpiopio o ka ʻai, ʻaʻole wale ka hemahema o ka berena. Hupa i kā lākou hoʻonohonohoʻana hiki ke lawe mai i ka pono a me ka hōʻeha. Me kekahi mau pilikia o ka digestive (ulia a me ka ʻohi ʻana o ka mucosa gastrointestinal), ʻo kekahi kīʻai me nā ʻōiwi kipi. Inā hoʻoholo ʻoe e hoʻokomo i ka ʻai i kāu papaʻai, e hoʻonui i kāu kau ʻana i ka wai. Hana "Fiber" wale nō i kahi moku huhū. Inā holoi ʻole ʻia e ka nui o ka wai, ua nui ke koʻikoʻi o ka constipation. He mea koʻikoʻi loa ia i ka nānā ʻana i ka inu ʻawaʻī i nā wahine hāpai i ka maʻi maʻi, no ka mea ʻoi mau nā hana o ka hoʻowalewale pinepine ʻia i ka wā o ka gestation.

ʻO ke ʻano o ka papa i hiki ke nā maʻi ma ka maʻi maʻi

ʻO nā ʻōwili palaoa ka huahana kaulana; nā kekeke o nā huahana mai nā mea hana like ʻole e hōʻike ʻia ma nā hale kūʻai. I mea e hoʻoholo ai a i ʻole ʻoe hiki ke ʻai i ka berena me ka maʻi type 2, pono ʻoe e noʻonoʻo pono i ka ʻikepili ma ka paʻa.

1. ʻO ka berena Rye ka mea iʻoi aku ka kiʻekiʻe ma mua o ka maʻi, akā ʻo ka pono no ka maʻi diabetes. I ka hui ʻana ma ka wahi mua e pono e hōʻike i ka palaoa rye. Pono ia e hoʻohui ʻia ka bran (palaoa.) E hoʻomaopopo: me ka cholesterol kiʻekiʻe, ke kālai ʻia ʻo ka maʻi diabetes type 2 mai nā huahana margarine.
2. ʻO ka hapa nui o ka poʻe me ka maʻi maʻi e kāhea i ka palaoa palaoa kahi mea ʻono loa. I loko o nā hīmeni palaoa e hoʻohui i nā huahana e hoʻomaikaʻi i ka ʻono: ke ʻano o nā mea panimiona, nā hua maloʻi, nā ʻono, nā honi, nā kāmela, ka meli, nā molula, ka ʻona. ʻAʻole ʻokoʻa loa ka crispbread me kēlā mau hoʻohui i nā kuki, no laila ua pāpā ʻia no ka maʻi maʻi. He aha ka mea e hana ai i ka maʻi maʻi: pono me ka bran a i nā pala piha paha, ʻae ʻia nā mea hoʻohui - flaxseed a me nā lā lūlū pua nani, nā mea kanu, malo i ka artichoke Jerusalem, amaranth, kanani.
3. I ka loiloi ʻana inā hiki iā ʻoe ke kiko liʻiliʻi, e nānā pono me ka pale. ʻO ka ʻike hou aʻe e pili ana ma luna, ʻo ia ka mea e pono ai ka ʻoihana hana hana. Mālama ʻia nā ʻōmole i ke ʻano he olakino olakino, no laila he kuleana ka mea kūʻai mai e ʻike i kā lākou hoʻopiha piha ʻana, a hiki i nā kiko o nā huaora a me nā minela i kēlā me kēia 1 ʻāpana a me 100 g. ʻO ka mea maʻamau paha, ʻo lākou ka palaoa, ka palaoa, ka margarine a me nā mea ʻono, ʻo ia ka mea e ulu nui ai ka glycemia ma ka maʻi diabetes type 2.
4. Kūleʻa maikaʻi ka palaoa maʻa, ua kālua ʻia a maloʻo. Inā maʻalahi lākou e koi a paʻa paha, ua hoʻopau ʻia ka ʻenehana hana. Pono ka ʻōwili palaoa e maʻalahi me ka ʻāʻī ʻana, nā palahalaha, kahi pā anuʻu, nani a ʻano like, ʻae ʻia me nā mea hoʻohui.
5. Ke koho ʻana i nā pōpō no nā maʻi maʻi 2 ʻano, e noʻonoʻo pono i ka pulu. Pono nā pale kāleka e mālama i ko lākou ʻano, pono e pale ʻia nā paʻi. Hiki ke maloʻo a ʻaloli paha i kahi pūpū haehae a i ʻole, ka mea ʻē aʻe, malū a me nā ʻolima hoʻi i loko.
6. E hoʻolohe i ka lā pili. No ka extrusion berena, ʻo 1.5 mau makahiki, no ka palaoa me ka ʻole o nā hoʻohui - 10 mau mahina, me nā hoʻohui - ʻeono mahina. E lohi i ka rolid kaila ʻaʻai.
7. Me ka maʻi diabetes, hiki iā ʻoe ke ʻai wale i ka berena ʻai ʻole, ʻōlelo ʻia e hui pū ʻia me ke kīpē momona, ke kīwī, nā mea kanu, nā mea kanu make.

Pehea e kuke ai iā ʻoe iho

ʻAʻole pono ka kūʻai ʻana i ka berena ma ka hale kūʻai, hiki iā lākou ke puhi ʻia i ka home me ka ʻole o kekahi pilikia a me ka manawa. Ma ka maʻi diabetes, ʻoi aku ka maikaʻi o ka home ma muli o ka mea hiki iā ʻoe ke hoʻomalu i ka haku ʻana a hiki i kahi grama a maopopo hoʻi kona palekana.

ʻO ke kumu hoʻohālike, hāʻawi mākou i kahi laʻa no ka berena rye, ma o ka loiloi e hiki iā ʻoe ke ʻū iā lākou mai kahi palaoa. ʻO ke kumu o ke kulana ʻo ka palaoa rye (ideally whole grain), bran i loko o kahi pauka pauka (ʻaʻole grished), oatmeal. Lawe mākou i kēia mau huahana i nā lawelawe he 2 g 80 i kēlā me kēia.Ko ka maʻi maʻamau, kekahi hua a me nā huaʻai, nā hōʻilo maloʻo hiki ke hoʻohui ʻia, i ka nui hiki iā lākou ke kau a 120 g. Hoʻohui i nā mea maloʻo a pau, paʻakai. A laila e hoʻohui i ka wai 350 g o ka wai a me 50 g ka aila o ka aila, e kāwili me ka puna.

Pono e waiho koke ʻia ka moena mua ma luna o ka pā palaoa, e pālahalaha e pili ana iā 5 mm mau aʻokiʻoki, ʻoki ʻia i nā kuʻuna me ka pahi. Holo maikaʻi ʻia nā ʻōwili palaoa mai ka pā, no laila, pono lākou i ke kākoʻo: he silicone mat a i ʻole ka paena kīwī kiʻekiʻe. Hoʻomaʻa maloʻo no 30-40 mau minuke, maloʻo i kahi mahana o ke keʻena ma kahi papa palaoa, a laila e uhaʻi i mau ʻāpana.

Hōʻike wikiō: kaʻaahi buckwheat