Insulin: ʻo ka mea e ai ai nā mea e pono ai ʻoe e ʻai me nā haʻahaʻa kiʻekiʻe a me nā haʻahaʻa kiʻekiʻe

ʻO ka papa ʻaina no ka honu he hana paʻakikī e pili ana i nā poʻe loea. Pono ʻoe e ʻike i nā huahana i loaʻa i ka insulin, ʻo wai ke ʻano o nā huaʻai a me nā mea kanu ʻai ʻia i ka GI, ʻo ia ka mea i pāpā ʻia ʻole i ka ʻai. A ʻae ʻia nā mea āpau o ka papa ʻaina e ʻae me ke kauka.

Akā maʻa mau nā mea a pau me ka papaʻai, a aia kekahi mau manaʻo aʻoaʻo no ka koho ʻana i nā meaʻai e hiki ke kōkua i ka pale ʻana i nā hoʻopiʻi maʻi maʻi?

Hiki i ka insulin ke loaʻa i nā meaʻai?

ʻAʻole i hoʻokomo ʻia ka insulin haki i kekahi mea, akā aia nā huahana e hoʻohaʻahaʻa a e hoʻonui paha i kona kiʻekiʻe i ke kino. Hoʻokomo ʻia ka Insulin e ka pancreas, a koʻikoʻi ka meaʻai i kēia kaʻina, a maikaʻi a maikaʻi ʻole.

Hōʻike ka huaʻī glycemic i ka nui o ka hoʻonui koko koko. Hōʻike pū ka insulin insulin i ka nui o ka huahana hiki ke hoʻonui i ka hana hormone e ke kino. ʻAʻole pili ʻo AI i ka glucose.

Hoʻonui ka insulin

Hiki ke hoʻoulu ʻia i ka hana insuline e nā huahana mai kekahi mau ʻano, i hoʻopaʻa ʻia me ka hoʻohui o ka aila (frying, stewing).

ʻO kahi uku kiʻekiʻe o ke kōpaʻa i hoʻoponopono ʻia a i ʻole ka palaoa i loko o ka meaʻai e hāʻawi pū i ka hoʻoulu ikaika ʻana o ka insulin.

1. ʻO nā mea hoʻonaninani, nā hui a me nā pōpoki kaiʻai, aikini a me nā kime me nā mea hoʻohui;
2. ʻO nā huahana momona me kahi kiʻekiʻe o nā momona momona (pipi a me ka iʻa aila);
3. Bean stew, kekahi ʻano mea ʻuala (maʻa pinepine);
4. ʻO ka keke a me ka palaoa;
5. Rice, oatmeal, granola home;
6. ʻĀkena a me ka waiū piha;
7. ʻO ka palaoa palaoa kālai ʻia, me ka ʻeleʻele;
8. ʻO nā hua, nā huaʻai a me nā maiʻa, me nā hua waina a me nā ʻoni.
9. Hoʻomaka pū kekahi kaiʻai i ka hana o ka hormone.

ʻO ka hoʻohana maʻamau o ka Artichoke o Ierusalema i kekahi mau hanana ke alakaʻi i ka holomua o ka pancreas. ʻO ke hopena, ʻoi aku ka maikaʻi o ka hana ʻana o ka insulin. Hoʻohana pū ʻia ka Ierusalema artichoke i loko o ke kaila o ka meaʻai maloloina: hoʻomaikaʻi ʻo ia i ka metabolism a hoʻemi ʻana i ke kaomi, loaʻa nā huaora a me nā minerala, e hoʻoikaika ana i nā iwi a me nā maka.

Kūʻai a me ka index ins

Paipai nā huahana susu e hana i ka hana o ka insulin a loaʻa iā lākou kahi kiʻekiʻe o ka insulin (a hiki i ka 120 i ka wai waʻa palu haʻahaʻa haʻahaʻa). ʻAʻole i ʻike ʻia ke kumu no ka AI like, ka ʻuala a me ka waiū wai e hoʻopilikia ʻē aʻe i ka pancreas ʻē aʻe. Akā ua hōʻike mua ʻia no ka hoʻolilo ʻana i ke kaupaona i ka mea ʻai e pono ai ka nui o nā huahana wai. Inā ʻoe e hōʻalo i ka waiū skim mai ka meaʻai, a laila e holo wikiwiki ka kaʻina o ka hoʻolilo ʻana.

Ua lawa nā hana o ka hoʻokolohua a wehe i nā kīʻaha mai i ka papaʻa me ka hoʻohui ʻana i ka moemoe kolo pākeke haʻahaʻa: e hoʻonui nui ana ka hopena o ka hōʻemi kaupaona. Ma hope o nā mea a pau, he mea nui ke mālama i ke kaumaha paʻa, hoʻēmi ma ka manawa hōʻeuʻeu koʻikoʻi.

I ka manawa like, ʻaʻole hiki ke hoʻopaʻa ʻia nā huahana doury, akā pono ʻoe e hilinaʻi ma luna me lākou me ka manaʻo no he mau maikaʻi ia a ʻaʻole i alakaʻi i kahi pū o ka momona.

Pāʻaiʻai Inulin

No ka hōʻemi ʻana i ka maʻi o ka insulin mai ka meaʻai, pono ʻoe e hoʻokaʻawale i nā meaʻai e hoʻonui.

A e hoʻohui i ka mea e hoʻopili ai i kāna hana maʻamau:

• ʻO ka umauma moa a me kaʻai hina, ʻo ia hoʻi ka turki;
• ʻO nā moʻo moa momona haʻahaʻa a me nā kulekele me ka ʻole o nā mea hoʻohui i loko o nā helu liʻiliʻi;
• Nā ʻōpala a me nā palaʻai a pau;
• ʻO nā hua ʻai Citrus, nā pomegerane a me nā ʻea, me ka ʻole o nā tangerines;
• ʻO nā lau ʻalaʻeleʻele, kahi lettu a me nā ʻano āpana;
• ʻO ka lāʻau ʻulaʻula a me ka ʻoni, keu zucchini, paukena, kukama;
• ʻO ka pala a me nā pala palaka e hōʻemi i ka insulin.

ʻO nā hua waiona, ʻoi aku nā blueberries, he mau pūnaʻi kūikawā, no ke kōkua ʻana me ka hoʻonui ʻana o ka insulin.

ʻO nā huahana kiʻekiʻe 5 e hōʻemi i ka Hoʻololi Inehana

Aia he mau huahana he kūpono e hakakā nei i nā kiʻekiʻe o ka insulin. ʻO kā lākou hoʻolohi pinepine ʻana i ka ʻai e alakaʻi ai i ke kaupaona ʻana o ka hormone ma kahi hoʻomau mau.

• Seʻa a me nā iʻa momona haʻahaʻa. Kūkulu ka pūhui me ka nui o ka waiū a me nā momona Omega-3 pono, ka helu ʻia no nā momona pono no ke kino kanaka. ʻO ka hoʻohana pinepine ʻana i ka aʻa oʻa i ka hoʻoliʻiliʻi o ka insulin a pale i kona lele ʻana. He mea nui ia e ʻai i nā kai a me nā iʻa no nā wahine i mea momona nui ka mea nui. ʻO ka iʻa e pono ai e pono nā salmon, herring a me nā sardines. Hoʻohana ʻia nō hoʻi e hoʻohui i nā ʻano ʻōpiopio i ka meaʻai.
• ʻO nā lau palaoa a me nā pālolo. Hōʻea nā kiʻekiʻe kiʻekiʻe o ka fiber fiber saturation lōʻihi. ʻAʻole hiki ke hoʻohana ʻia nā cereals i ka pōloli ma mua o ka wā e ʻai wale ana i ka mea ʻai ʻai ʻole a ʻai wale paha. He mea nui ia e hoʻopau i nā cereals i hoʻomaʻamaʻa i nā kūlohelohe ʻenehana.
• Kāpepapa ʻala. ʻO kahi kumu punahele kaulana o nā antioxidants e waiwai ana i ka catechin. ʻO ia kēia mea e hoʻomaikaʻi ai i ka naʻau o ka insulin.
• Kālā ʻO kahi pīpī ahurei e kōkua ai i ka pohō i ka momona a hoʻomaʻamaʻa i ka pae o ka insulin i ke koko. He waiwai i nā antioxidants, hoʻomaikaʻi i ke ʻano o nā moku koko, a he waiwai nō hoʻi ia - ke pale aku i ka make nui ʻana o ke kō.
• ʻO ka cider Apple cider ʻO kekahi huahana hou e pale i ka hoʻonuiʻana i ka insulin, aia ka acetic acid. Kōkua i ka hoʻolimalima ʻana a me ke kō ʻana o ka inika insulin.

He mea nui ia ʻaʻole wale me ka noʻonoʻo noʻonoʻo e hoʻopili i nā huahana e hoʻohaʻahaʻa a e hoʻonui paha i ka insulin i ke koko, akā e nānā pū kekahi mau loina o kā lākou hoʻohana.

Nā rula no ka meaʻai me ka nui o ka insulin

Hōʻike ʻia ka insulin kiʻekiʻe i ka maʻi maʻi maʻi, a me ka wā o ka haʻalulu hoʻoweliweli koʻikoʻi. ʻO ke kaumaha, kaumaha nui i ke kino, nā maʻi, kekahi mau maʻi wahine a me nā ʻoi ʻana o ka pancreas - pau kēia i ke piʻi aʻe o ka insulin. A ʻo kona hoʻomau mau ʻana ma kēia pae ua luhi me nā hoʻopiʻi.

Ka hoʻololi ʻana i ka meaʻai ʻaʻai, i ʻae pū me ke kauka, e kōkua i ka hoʻēmi ʻana i nā hōʻailona:

1. Manaʻo ia e hoʻemi i ka paona, hoʻopau i nā kīʻaha kiʻekiʻe-calorie, e hoʻohui hou i nā huahana e mālama i ka kaulike;
2. Pono ʻoe e ʻai a hiki i ka 6 mau lā i ka lā, ʻoiai e ʻai ʻia ka papaʻa i loko o 3 mau kīʻai nui a me 2-3 hou. Akā, ʻaʻole pono e ʻae i ka manaʻo o ka pōloli;
3. I waena o nā huapalapala, koho wale ʻia nā mea paʻakikī, e kau ʻia no ka manawa lōʻihi. A me nā puna wikiwiki - hoʻopau ʻia loa;
4. Ua ae ia e ʻai i nā mea ʻala haʻahaʻa me ka nui o ke kō, ʻaʻole e hoʻonui i ka glucose a ʻaʻole i hoʻoikaika i ka hana o ka insulin;
5. ʻO ka honu kekahi o nā meaʻai maikaʻi loa a me ka insulin kiʻekiʻe. Akā ʻaʻole lākou palupalu, me ka nui o nā lau, nā meaʻai maikaʻi. ʻO nā ʻuʻa lua a me nā mea palaʻai i kūpono no ka meaʻai meaʻai;
6. Hoʻolahalaha ʻia ka paʻakai, kāpae i ka mālama me kahi kiʻekiʻe o ka paʻakai, nā kīmona, nā pā paʻakai a me nā mea hana ʻole;
7. Pono ka ʻai o nā meaʻai nui loa a ʻoi loa no ka ʻaina kakahiaka a me ka ʻaina awakea, a no laila e kaupalena ʻia nā protein a me nā mea e pono ai nā momona.

ʻO 2-3 mau hola ma mua o ka wā e hiamoe ai, e inu lākou i ka kefir a i ʻole ryazhenka, ʻaʻole ia e alakaʻi i ka palaka o ka olakino. A e ʻōlelo ʻia e ʻai i kahi ʻai ʻē aʻe a hiki i ka 19-20 ahiahi.

Nā hiʻohiʻona o kahi meaʻai me ka insulin emi haʻahaʻa

ʻO nā huahana e loaʻa ai nā mea waiwai no ka hoʻokumu ʻana i ka insulin ka mea hoihoi i ka poʻe me ka maʻi pākaʻi type 1. Me kēia maʻi, hiki i nā kiʻekiʻe insulin kiʻekiʻe ke alakaʻi i nā pilikia nui.

ʻO ka haʻahaʻa o ka hormone ma ke koko he ʻano paʻakikī i kahi pathology e like me kona kiʻekiʻe kiʻekiʻe. Hoʻopilikia ka metabolism glucose, hoʻonui i ke kōpaʻa koko.

Me ka insulin haʻahaʻa, pono ʻoe e hoʻomanaʻo i kēia mau papaʻai meaʻai:

• Pono ʻoe eʻai i kahi liʻiliʻi o nā manawa 5 i ka lā, e aʻo ʻia e hoʻokō i kahi papa hana i kēlā me kēia lā i kēlā me kēia manawa no ka ʻai ʻana;
• Pono ka papa ʻai i nā kīʻaha kalaiwa (nā hāmeʻa haʻahaʻa i ke ʻano o nā cereals), ma lalo o 65% o ka papahele o ka papahele i kuhi ʻia;
• He mea nui e hoʻokomo i ka momona nui i kāuʻai;
• I mea e pale ai i ka hoʻonui i ke kō, ua hoʻokaʻawale ʻia nā sweets ma nā huahana i hoʻoponopono ʻia ʻia, ke ʻano o nā mea momona maoli a i ʻole ka stevia;
• ʻAi ʻia nā ʻano ʻaihua a me nā hua momona, a ʻai ʻia nā mea ʻala ma kahi liʻiliʻi, hiki ke ʻai ʻia nā meaʻai ʻoluʻolu me ke kaupalena ʻole.
• Pono oe e hoʻonui i ka ʻai i nā wai inu ʻole ʻole - wai wai piha, nā wai ʻona, nā huaʻai, nā ʻāmiu - ma kahi o 2 lita i hoʻokahi lā.

ʻO kahi noi hiki i nā loina o ka meaʻai me ka hoʻonui a i hōʻemi paha i ka insulin e alakaʻi i ka hoʻokūkū hoʻokūkū o kēia mau hōʻailona. I loko o 2 mau mahina e aʻo ʻoe pehea e hoʻohui ai i nā huahana, a me ke ʻano o ke kaʻina o kā lākou hoʻokō ʻana i ka papa ʻaina.