Diet no ka kiʻekiʻe o ka insulin i ke koko, nā loina kumu a me nā mea kau palena

ʻO kahi kīnā kaulike me ka nui o ka insulin he wahi nui o ka hoʻoponopono ʻana i ka kūlana pathological. Inā ʻaʻole e emi ka nui o ka insulin, a laila e kū mai nā ala ākea: ke kiʻekiʻe kiʻekiʻe, ʻuwala o nā kīʻaha koko, e piʻi ana i ka kolesterol.

ʻO nā hopena maikaʻi o ka meaʻai

ʻO kaʻai kūpono a me ka hoʻohana ʻana i nā meaʻai i ʻae ʻia e hoʻemi ana i ka insulin i nā kaʻina maikaʻi i ke kino:

• Hoʻemi nui ka momona;
• Ka hoʻomaikaʻi ʻana i ka maikaʻi a me ka maikaʻi;
• Ka nui o nā lipids i ke koko, ua hoʻoneʻe ʻia ke koko, e hoʻoneʻe ana;
• Loaʻa i ke kino nā mea kanu pono a pau loa.

He aha ka mea e haʻalele ai i ka meaʻai?

Me ka hōʻole e mālama i ka meaʻai, hoʻonui nui ʻia nā ʻōnaehana degenerative i ke kino:

1. I mua o ka maʻi maʻi, e ulu ka hilinaʻi o ka insulin. Hoʻopau ka pancreas i ka hoʻomaʻamaʻa ʻana a haʻalele i ka hana ʻana i ka insulin. ʻO nā cell nā synthesize i ka hormone ua pau. I ka hopena, pono ʻoe e hoʻoiho pinepine i ka insulin. ʻO nā ala ʻē aʻe e mālama ai i ka hoʻoneʻeʻana o nā minamina o ka lolo, ʻaʻole e nalowale.
2. Ke lawe nei i kekahi mau lāʻau lapaʻau. ʻO ka hapa o ka ʻai nui e hoʻonui i ka pono no nā lāʻau lapaʻau, me nā mea nāna e hoʻoulu i ka hana o ka insulin. ʻO ka hoʻohana ʻana i nā lāʻau lapaʻau hope e hūnā i ka hoʻololi o ka maʻi diabetes i kahi ʻano hana like ʻole o ka insulin. E ulu paha nā hopena maikaʻi ʻē aʻe.
3. Nā maʻi kaumaha. ʻO ka nele o kaʻai ʻana a me ka lāʻau lapaʻau pono ʻole e alakaʻi i ka insulin kiʻekiʻe a me ke kō koko. Ma ka maʻi maʻi, e hoʻopiha ʻia kēia me nā maʻi koʻikoʻi a hiki i ka hoʻopau ʻana i ka ʻike, gangrene a me nā hana ʻole o ka kidney.

Nā Kumuhana Pūʻaiulu Inulin

ʻO ka papa koho i koho ʻia me ka hoʻonui ʻia o ka insulin e pono nā palena o ka calorie. No nā kāne, ʻaʻole ʻoi aku kēia keu i ka 2300 kcal, a no nā wahine - 1500 kcal. Pono ka mālama ʻia o nā kalo o ke keiki ma waena o 1200-1950 kcal me ka noʻonoʻo ʻana.

I ka wā o ka meaʻai, pono e mālama ʻia nā lula a me nā mea kau palena, no ka mea, ʻo ka kūleʻa o ka hōʻemi ʻana i ka insulin, ʻaʻole i hilinaʻi wale ʻia i nā huahana kūpono:

• Maiʻai i nā meaʻai me ka kō. ʻAʻohe. ʻO kēia palena palena loa i lilo i kumu o ka papa ʻaina i hoʻohana ʻia no ka maʻi diabetes a i ʻole he ʻāpana o ke kaila o ka insulin kiʻekiʻe. ʻAʻole hiki iā ʻoe ke ʻae i ka hoʻomohala koke i nā kō koko koko i kū ʻia e ka hopena o ka inu ʻana i ka wai, wai wai mai nāʻaoʻao, nā ʻupena a me nā pāʻai.
• Pono e hoʻemi ʻia ka paila o ka kalaka. Eia nō naʻe, ʻaʻole hiki iā ʻoe ke makaʻu i ka pōloli, inā ʻaʻole e hāʻule koke ka meli a hiki mai hypoglycemia. I mea e pale ai i nā kulekele, pono ʻoe e ʻai i hoʻokahi manawa i kēlā me kēia 3 mau hola.
• ʻAʻole hiki iā ʻoe ke ulaula, inu i ka waiʻona ma nā koina nui.
• Pono e hoʻokomo ʻia kahi palena ma ka caffeine. Ma ka lā e hiki ai iā ʻoe ke inu i kahiʻoi aku ma mua o ka 1 lawelawe ʻana, a ʻoi aku ka maikaʻi o ka hōʻemi ʻana i kēia kiʻi i hoʻokahi mau kīʻaha inu inu i ka hebedoma.
• I ka wā hoʻoilo, ʻae ʻia e hoʻohana i ka haʻahaʻa-calorie, akā, kīnā ʻole ka huehue ʻole me ka honi. E pale aku lākou i ka lele i loko o ka glucose a hoʻopiha me ka ikaika. Eia naʻe, ʻaʻole i kuhikuhi ʻia e hoʻokomo i ka hoʻoikaika kino kino loa.
• Hoʻokuʻu ʻia ka paʻakai mai ka ʻai ʻana a ʻoki loa, a i ʻole kikoʻī ʻia - ʻaʻole iʻoi aʻe ma mua o 2 g i kēlā me kēia lā.
• Pono ʻia nā lawelawe.
• 2 mau hola ma mua o ka wā hiamoe, haʻalele ʻia nā meaʻai.
• ʻO nā huahana ma kahi papaʻai e pono ʻia e kālua ʻia a hoʻolapalapa ʻia, ai ʻole ʻia me ka hapa iki o ka ʻaila. Pāpā ʻia ka frying.

Nā huahana huahana

ʻO ka ʻai momona e hōʻemi i ka insulin e pono ka nui o nā mea kanu a me nā holoholona, ​​nā iʻa a me nā kai i loaʻa i nā pono kūikawā. Hoʻomaopopo ʻia e hoʻohui i nā nūpepa a me nā hua, ʻoiai lākou i loaʻa ai nā chrome.

I kahi papaʻai me ka nui o ka insulin i loko o ke koko, e ʻōlelo ʻia e hoʻopili i kahi papa inoa o nā huahana olakino. E ʻae lākou iā ʻoe e hana i ka ʻano ʻaʻai like ʻole no kēlā me kēia lā:

• Hoʻopili ʻia ka ʻiʻo i ka momona o ka moa, pipi, hipa keiki;
• ʻO ka iʻa keʻokeʻo keʻokeʻo - pike perch, hake, pollock, pike. ʻO ka iʻa ʻulaʻula. ʻO kēlā me kēia ʻano ka nui o nā antioxidants a me nā momona momona, kahi waiwai nui no ke olakino a hoʻoponopono pono i ka insulin;
• ʻO ka palaoa a me ka palaoa rū me ka palaoa keʻokeʻo ʻole
• ʻO Buckwheat a iʻa o ka oatmeal, hiki iā ʻoe ke hoʻohui i kahi liʻiliʻi o ka palaoa a me ka ʻalā o ka palaoa ma ka papa inoa e hoʻohaʻahaʻa i ka insulin. Akā me ka nui o ke kaumaha, ua hoʻonohonoho pono kā lākou helu;
• ʻO nā pīpī, nā pīni, nā pīni a me nā lentil he mea maikaʻi hoʻi no ke olakino a lawelawe ma ke ʻano he ʻano mea kanu kālama, nā aila a me nā huaora;
• Maikaʻi e hoʻohana i nā mea ʻai i ka iʻa a me nā kīʻaha ma ka mauʻu o ka iʻa lua, nā mea kanu, ka ʻai. Ua ʻae ʻia nā kīʻaha inu ʻuhiko, akā pono e liʻiliʻi ʻia nā ʻuala i loko o ka mea i mau ʻia;
• He koho koho nui nā laupili, ʻoiai he mea maikaʻi nā meaʻai ʻai haʻahaʻa loa no ka hoʻohaʻahaʻa ʻana i ka insulin. Hoʻopili kēia i ka: lobish a me ka ʻihi, ka ʻōpala a me ka zucchini, a me ka paukō a me ka squash, eggplant, kāloti a me nā kukama, nā pepelu, nā leeks a me ka asparagus;
• Noho nā ʻala ʻala a me nā greens i kahi kūikawā i ka hoʻemi ʻana i ka insulin - celery, spinach, lettuce, arugula, pepa momona a me nā pī, artichokes;
• ʻO nā hua e pono nui e pono ai, nā hua ʻala, nā ʻōmaʻomaʻo, nā uea a me nā hua uliuli, waiwai i nā anthocyanins (nā antioxidants ikaika);
• Noho ʻia kahi kahua kūikawā me ka kāleka, ʻoiai i ka hakakā ʻana me ke kolamu;
• Hiki ke ʻai ʻia nā ʻuala ma mua o 2 mau manawa i ka hebedoma i loko o nā wahi liʻiliʻi;
• ʻO ka Seaweed kahi mea liʻiliʻi o ka meaʻai meaʻai, kahi kumu o ka iodine a me nā mea momona ʻē aʻe, i maikaʻi loa no ka metabolism momona momona;
• ʻO nā huahana pāʻai me ka haʻahaʻa haʻahaʻa o nā momona, me ka momona cream a me nā mea e loaʻa a hiki i 30%;
• ʻO nā huaʻai hou, me ka mousse a me ka jelly e kau ʻia ma luna o lākou;
• ʻO Citruses a me nā alpocado he mea maikaʻi hoʻi no ke olakino me ka meaʻai e makemake ana e hoʻohaʻahaʻa i nā pae insulin;
• Nā kinila maoli unrefined i loko o kekahi mau manawa ʻaʻole iʻoi aku ma mua o 2 tbsp. la l i kēlā me kēia lā - palaoa, buckthorn moana, pākolo, linseed a me ka sedera, me ka sesame a me ka aila walnut;
• ʻO ka meli ma kahi kiko'ī palena palena - ʻaʻole ia ma mua o 2 tsp;
• ʻO nā hua ʻai i loko o ka wai a i loko o ka pā maloʻo ma ke ʻano o kahi omelet e hoʻohana pū nō hoʻi;
• ʻO Walnuts a me nā almond ka mea pono maikaʻi no ke olakino;
• Hiki ke hoʻohui pū i nā ʻano ʻē aʻe i ka meaʻai i ka wā eʻai ai;
• Hiki iā ʻoe ke inu i ka wai me ka waiū, kaʻaila kākā a me ka decoction o nā mea kanu;
• Hāʻawi ia e hoʻohana i nā wai momona a me nā hua ʻai Berry me ka honi.

I waena o nā huahana i papa ʻia, ʻo nā mea āpau ʻaʻole i ʻōlelo ʻia a me ka hānai kūpono e kūpono ʻole. ʻO ka hoʻonui i ke kō, nā momona a me nā momona a me ka momona, a me nā mea ʻoluʻolu maikaʻi loa, pono e haʻalele ʻia i ka papa hana e hōʻemi i ka insulin koko. Hoʻokomo pinepine nā ʻuna, nā kīʻaha a me nā kīʻaha semi-hoʻomākaukau i nā mea i ʻōlelo ʻia ma ka ʻano. A ʻaʻole i pono nā preservatives, enhancer a me nā mea e kūʻai i ke kino.

Papa papahele no kahi lā

ʻO nā meaʻai maʻamau ka kumu no ka hoʻoweliweli kūpono a me ka hana ʻana o ka metabolism. Inā 5 mau manawa i kēlā lā i kēia lā, a laila e ʻoi aku ka maikaʻi o ka pancreas, hoʻōla ʻia ka hanauna o ka insulin.

ʻO ka hapa nui o nā meaʻai he laupala a me kahi liʻiliʻi liʻiliʻi o nā cereals, a me nā meaʻai protein. E hoʻonani i ka mea ʻono, ʻaʻamu i kēlā me kēia nalo i nā manawa he nui, ke koho ʻana i kekahi o nā koho i ka papa ʻaina i kēlā me kēia lā no ka hoʻohaʻahaʻa i ka insulin i loko o ke koko:

1. ʻAina kakahiaka. E hana iā ʻoe iho i ka puna kīʻaha maloʻo a pau, e hana i ke kīwī i hoʻomoʻa me ka pī a i ka pōpō pepa, paukū a iʻa hoʻi mau huaʻaʻai, a ʻai ia me kahi ʻāpana o ka palaoa rū.
2. ʻO ka lua kakahiaka. Lā ʻia nā mea i loko mai o ka palaoa bran a me nā wai hou i hoʻoheheʻe ʻia me ka wai.
3. ʻAi awakea I ka umu hoʻolapalapa, e hoʻohui i kahi ʻāpana o ka laikala huaʻai me ka hoʻohui ʻana i ka ʻuala a i ʻole ka laiki, me kekahi o nā meaʻai momona hou aʻe me nā greens. Hiki iā ʻoe ke inu i nā mea āpau me ka mea hoʻopili o nā apu.
4. Ka ʻai ahiahi. Kuke i ke kīʻaha ʻaina ma ke kau ʻana me ka waiū haʻahaʻa me ka hoʻohui ʻana i kahi kinamona a me nā hua maloʻo.
5. Kai ʻaina Hana i nā kāpeti a me nā kāroti i loko o ka umu, e hoʻolapalapa i ka iʻa keʻokeʻo. Hiki iā ʻoe ke inu i ke kīmaʻomaʻo.

ʻO ke koho koho hou:

1. ʻAina kakahiaka. ʻO nā ʻōmole iʻa hou me nā kāloti kūpaʻa a i ʻole nā ​​ʻano ʻai ʻē aʻe, iʻa ʻia me kahi kupa o ka ʻaila ʻole ʻia. Kīwī ʻia a me nā ʻōmaʻomaʻo ʻō.
2. ʻO ka lua kakahiaka. Loaʻa kahi meaʻupu me kahi huaʻai, ʻāpala a citrus paha.
3. ʻAi awakea Kuke i ka kalo moa i ka moʻo moa moa, ʻai i ka umauma a me ka mea kanu palaoa me ka zucchini a paukō. Hiki iā ʻoe ke inu me ka wai inu a 'inu paha.
4. Ka ʻai ahiahi. Berry a hua ʻole mousse me ka agar agar a i ʻole gelatin.
5. Kai ʻaina ʻO ka casserole kākā kōpaʻa me ka huehue o ka hua, hoʻohui ʻia me ke kīwī palupalu.

ʻO ke ʻano ʻaina awakea a me ke ahiahi ua launa maikaʻi ʻia. Hiki iā ʻoe ke komo i kahi kīʻaha ʻē aʻe, no ka laʻana, ma waena o kaʻaina awakea a me ka ʻaina awakea.

ʻO ka mālama pinepine ʻana i nā loina o kahi meaʻai hānai, ke manaʻo nei e hōʻemi i ka insulin, i loko o hoʻokahi mahina e hāʻawi i nā hopena ʻike a hūnā i nā hopena maikaʻi ʻole a pau o kahi papaʻai.