ʻO ka hana maikaʻi a me ka hana lima o nā nui a me nā ʻōnaehana hilinaʻi i ka pono o ke kanaka. He mea nui ia i ka mālama ʻana i ka ʻai no nā poʻe maʻi, no ka mea ua nāwaliwali ko lākou kino a nā nāwaliwali. Ma ka hihia o ka maʻi maʻi, ka hoʻoponopono ʻana i ka papaʻaina kekahi o nā mea nui o ka mālama holo ʻana. Aia kekahi mau huahana e hoʻemi ana i ke kōpaʻa koko, e ʻae ai ʻoe e mālama i ka maʻi maʻa i ka nāohi, a i kekahi manawa hana mau ʻole me ka ʻole e lawe i ka lāʻau lapaʻau (e like me ka laʻana, i ka wā e hele mai ana i ke ʻano o ka maʻi maʻamau ʻo 2)
ʻO ka ʻike nui ma ka hopena o ka meaʻai ma nā pae kiʻekiʻe
Ke komo nei ia i ke kino, ʻai ka ʻai ma lalo o ka mana o nā enzymes o ka papa gastrointestinal e hōʻoki i nā ʻāpana liʻiliʻi, a hapa pū kekahi o nā huaʻai mai loko mai o ke koko. No nā poʻe maʻi e nānā ana i ka glycemia (ka nui o ka glucose i loko o ke koko), he mea nui ia e ʻike i ka hapalua ma loko o ke kīʻaha o nā momona, nā protein a me nā ʻaihā. He mea ia e kālai ana i ka kiʻekiʻe o ka hoʻonui ʻana i ke kōhi koko, a me nā protein a me nā momona e hoʻopoina pono i kēia kaʻina hana.
ʻO ka kuhikuhi i kahi momona o ka ʻaiʻai ka mea i koho ʻia ʻo ka glycemic index (GI). No ka glucose maʻamau, ua like ia me nā 100 mau pūʻulu, a no nā kīʻaha ʻaʻole loaʻa nā kō i ka kō, ʻo GI ka 0. ʻO nā kīʻaha āpau e māhele ʻia i 3 mau pūʻulu:
- nā huahana me nā GI kiʻekiʻe (70 - 100);
- nā kīʻaha me nā kiko GI (40 - 69);
- nā meaʻai GI haʻahaʻa (0 - 39).
Me ka lolo maʻi, hiki iā ʻoe ke komo i loko o ka meaʻai wale nō kēlā mau kīʻaha i loaʻa ka haʻawina kākela a haʻahaʻa paha. ʻAʻole lākou e hoʻonā i nā fluctuation koi i nā pae glucose koko a palekana ia no ka pancreas. Aia kekahi mau huahana pilikino e kōkua i ke kino e hōʻemi i nā kiʻekiʻe o ka hoʻokahe koko a mālama i ka maʻamau ma ka wā e hiki mai ana.
Nā ʻāpana like o nā huahana i hoʻohana ʻia e pale ai i ka maʻi maʻi
Manaʻo nā mea maʻi he nui nā meaʻai e hoʻohaʻahaʻa i ko lākou koko koko a ma ko lākou ʻano kahi e ʻai ai lākou. Loaʻa ʻia kēia mau waiwai i nā lau ʻōmaʻomaʻo, kekahi mau huaʻai, ke kai a me ka iʻa momona haʻahaʻa. Ma ka ʻai mau ʻana iā lākou, hiki iā ʻoe ke hōʻemi i ke kō a hoʻomaikaʻi i kou maikaʻi.
Nā laupala
He aha kaʻu e ʻai ai me ka papa ʻaina + type 2Ma kahi kokoke i nā lau āpau he haʻahaʻa glycemic index a medium ranei. No laila, ʻo kā lākou mau kauka i kuhikuhi i ka maʻi maʻi maʻi i ke kumu no ka hoʻomākaukau ʻana i ka papa lāʻau lapaʻau. ʻO nā huahana e hoʻohana nui ʻia e hoʻohaʻahaʻa i ke kōpaʻa koko ma ke ʻano pono ʻia nā mea ʻala uliuli. Loaʻa iā lākou kahi koina o nā koina, akā i ka manawa like i nui ke ʻano o ka pālaʻi a me nā huamina olakino, nā puaʻa a me nā minerala.
ʻO nā Broccoli, kukama, zucchini, asparagus ma mua o ka papa o ka mea maʻi e like me ka manawa mau loa. Hoʻopiliʻia nā lāʻau momona, keʻa, ka hua manu, ka paukena a me nāmato e hoʻohaʻahaʻa i ke kō koko. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i kēia mau huahana i ka loina a i ʻā ʻia ʻia, a hiki nō hoʻi ke kālai ʻia. ʻO nā mea kanu i loko o ka wā, i ulu i loko o ke kaiāulu kūloko me ka hoʻohana ʻole o ka nitrates a me nā lāʻau kūlohelohe, i mea pono no nā mea maʻi. ʻOi aku ka maikaʻi o nā huahana me ke kino, a me ka hopena hiki iā lākou ke hana i kekahi ʻano maʻi kūlohelohe a i ʻole ke hōʻemi i ka hana ʻana o ka pancreas he liʻiliʻi.
ʻO nā lau nahele he kīʻaha maikaʻi loa no nā aiʻai a iʻa paha. Ke hoʻomākaukau nei iā lākou, pono ʻoe e hoʻohana i ka paʻakai liʻiliʻi ka mea, no ka mea e mālama ka wai i loko o ke kino a hoʻonāukiuki i ka edema.
ʻAʻole wale nā lau nahele e kōkua i ka hoʻohaʻahaʻa haʻahaʻa i ke koko, akā e kōkua pū hoʻi i ka hoʻomaʻemaʻe i nā ʻōpū a hoʻolilo i nā paona.
Hoʻōla
ʻO kekahi o nā hua momona ʻaʻole hiki ke hoʻoliʻina i ka meaʻai maʻamau a ka maʻi maʻi maʻi maʻi, akā e hoʻohaʻahaʻa hoʻi i ka glycemia. ʻO kekahi o nā hua pono loa e pili ana i kēia hana, ʻo nā hua citrus, no ka mea he haʻahaʻa glycemic haʻahaʻa a loaʻa i ka nui o nā mea kanu lāʻau. ʻO nā hua Citrus kekahi nui o nā huaora a me nā mineleka.
Hoʻololi i nā wai i ka lawe ʻana i ke kō i loko o ke koko, a me nā lemona e hōʻemi iki i ka hōʻeha mai nā meaʻai i ke kō a me ka momona. No laila, he mea pono ke hoʻohui i ka wai lemon ma mua o ka paʻakai i ka ʻiʻo a me nā iʻa lau, a me ka ʻai ʻana i ka ʻai (ma ka aʻe, ʻo ka hōʻole ʻana i ka paʻakai kekahi o nā ala e hiki ai ke pale aku i ka hoʻomohala ʻana o ka hypertension a me ka edema).
Eia naʻe, hiki ʻole iā ʻoe ke hōʻino i ka grapefruits, no ka mea, ua nui kēia hua e hoʻonāukiuki i ka holo ʻana o nā maʻi o ka ʻōnaehana cardiovascular.
ʻO Avocado, ʻoiai ʻo kona ʻono, pili pū kekahi i nā hua, loaʻa nā nui a me ke pectin. Hōʻike i ka hoʻomaka ʻana o nā meaʻai o kēia huahana e hōʻemi i ke kō, akā ma muli o ke kīʻai momona kiʻekiʻe pono e hoʻopau ʻia me ka liʻiliʻi. ʻO nā meaʻai maikaʻi e hoʻohaʻahaʻa i kāu kōkē koko me nā hua āpau a me nā pī. He haʻahaʻa glycemic haʻahaʻa lākou, aia lākou i nā nui o nā mau waiora a me ka hāmeʻa mākeke palu e hoʻoili ai i ka wikiwiki o ka komo ʻana o nā gula maʻalahi i loko o ke koko. ʻOiai kaʻoiaʻiʻo o kēia mau hua he nui ka glucose a me ka fructose, ʻaʻole ko lākou hoʻohana maʻalahi e hoʻonāukiuki a piʻi i loko o ke kō koko. Hiki iā ʻoe ke ʻai i nā hua ʻalā a me nā ʻaina ma ke ʻano loea a i kālua ʻia, hiki nō hoʻi iā ʻoe ke hana pūleo mai iā lākou. ʻO ka mea nui ka hana i ka wai ʻole me ka haki ʻole.
I ka wā hoʻohuihui ka mea maikaʻi, ʻoi aku ka maikaʻi ʻo ka hana ʻole me ka honi ʻole o ka honi, no ka mea hiki iā lākou ke luku i ke ʻano o nā huaora a me nā mea pono e pono ai nā biologically i ka lāʻau
Nā iʻa a me nā kai iʻa
Ke hoʻohana pinepine ʻia, iʻa a me ka iʻa a me ke kai e hoʻemi pono i ka pae kiʻekiʻe o ke koko a kākoʻo i ke ola kino o ke kino. ʻO nā mea aloha, nā kalo, nā ʻaka octopus ka mea hānai a me nā meaʻai maikaʻi loa i loaʻa nā meaʻai glycemic haʻahaʻa (ma ka nui, he 5 mau ʻāpana). Hoʻomau lākou i ke kino o ka mea maʻi me nā minamina a me nā minelala, pono lākou he nui o ka phosphorus, hao, magnesium a me selenium. Kōkua ke kaiʻai e hoʻōla i ka hana o nā mea pīpī, a hoʻohaʻahaʻa lākou i ka kolamu a pale i nā mucosa gastric mai nā maʻi maʻi.
Ke hoʻohana nei i kēia mau huahana no ka meaʻai, he mea nui e hoʻomanaʻo i nā ʻano ʻoluʻolu loa o kā lākou hoʻomākaukau. Me ka papa ʻaʻai, hiki iā ʻoe ke ʻai i ka ʻōpala i loko o nā ʻano i hoʻolapalapa ai, ʻaihue a ʻū ʻia paha. I ka wā e kuke ai, pono ʻoe e hoʻohui i ka paʻakai liʻiliʻi e like me ka hoʻomaʻamaʻa ʻana, ʻoi aku ka hoʻomaikaʻi ʻana i ka mea momona e ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā mea momona (ʻoʻaila, dill, basil) a me ke kāleka. ʻAno i ʻohi a i ʻole i ka ʻai i ka nui o ka aila ʻaila o ka māla no ka maʻi maʻi ʻole ʻia i ʻōlelo ʻia no ka hoʻohana ʻana, no ka mea, hoʻopiʻi lākou i ka hana o ka pancreas, hoʻopilikia pili i ka ʻāʻī a, inā hoʻi, i mea e hoʻonui ai i ka cholesterol koko.
Hiki ke ʻai ʻia ke kai lawaiʻa inā e kuke ʻia i loko o ko lākou wai ponoʻī me ka ʻole o ka hoʻohui ʻia ʻana o nā mea mālama maikaʻi a me ka momona. ʻO ka ʻoiaʻiʻo aia i loko o nā meaʻai he nui e hoʻohui lākou i nā mea like ʻole e hoʻonui aku i ke ola pā. No laila, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi wai ʻaʻai a ʻiʻo paha e kuke iā ʻoe iho ma ka home.
ʻO ka iʻa kekahi o nā mea pono maikaʻi loa no ka maʻi diabetes. Ua kuhikuhi ia i nā huahana e hoʻokaʻawale i ke kōpaʻa koko a ma ka manawa like i hāʻawi i ke kino i nā mea pono āpau.
ʻO nā mea pono loa no nā maʻi maʻi haʻahaʻa o nā ʻano haʻahaʻa o nā kai a me nā iʻa muliwai
Ma muli o kāna wai waiwai momona, kōkua ka meaʻai like e hoʻomaikaʻi i ka hoʻololi ʻana i nā kiko i ka insulin, hana maʻamau i ka hana a nā ʻano a me nā mea hoʻowalewale. ʻO ka pulp o nā ʻano iʻa momona haʻahaʻa he nui ka nui o ka phosphorus, nikotinic a me nā waikawa folic, pono pono no ka hana maʻamau o ke kino. He liʻiliʻi loko o loko o ka wai (ʻo ia ka hana inā ʻaʻole), no laila e ʻai ana i ka iʻa e like me ka meaʻai ʻaʻole i hoʻonāukiuki i nā loli i ka nui o ke kaila koko.
ʻO nā ʻano momona o ka iʻa, ua aʻo ʻia no nā maʻi maʻi eʻai wale i nā iʻa ʻulaʻula (trout a salmon paha). Aia he nui o nā momona momona o polyunsaturated, pono no ka hana maʻamau o ka puʻuwai a me ka hoʻomaʻemaʻe ʻana i nā kīʻaha koko o ka cholesterol. Pono ʻoe e ʻai i ka iʻa ʻula 1 - 2 mau manawa i ka hebedoma, ʻoiai ʻaʻole pono be paʻakai a i ʻole ulaula. He kūpono maikaʻi ʻo ka iʻa ʻo ia nā mea momona e kūpono no kēlā mau poʻe maʻi kīhaha.
Nā hiʻohiʻona o ka meaʻai i ka wā hāpai
Inā hoʻonui ka ʻai koko i ka wahine i hoʻopaʻa mua ʻia i ka wā hāpai, a laila mālama ʻia ke ʻano, ma ke ʻano he kānāwai, ka hana ʻana i ka ʻai. Hoʻopau paʻa ʻia nā papa ʻuʻi haʻahaʻa i kēlā mau mea maʻi, a ua kuhikuhi ʻia ka insulin i loko o nā kūlana maʻi koʻikoʻi loa. ʻO ke ala nui no ka hoʻohaʻahaʻa i ka hilo no ka wahine ke manaʻo nei i kahi pēpē e huli i ka pono o ka meaʻai.
Ke koho nei i nā huahana no kahi meaʻai o kēlā me kēia lā, kahi mea maʻi me ka maʻi maʻi gestational a i ʻole ke ahonui i ka hoʻoliʻiliʻi ʻole e makemake i nā mea kanu a me nā cereals me ka haʻahaʻa haʻahaʻa o ka wai. ʻO nā ʻano lau ʻuala loa i hoʻohana nui ʻia no nā pilikia me ka ʻōnaehana endocrine? Ke koho nei iā lākou, hiki ke noʻonoʻo pono i ka glycemic index a me ka calorie content, kahi i hōʻike ʻia i ka papa 1.
Papa Hana 1. ʻO ka glycemic index a me ka calorie kiko o ka mea kanu
Pono nā kolo i nā hāmeʻa hāmama, e paʻakikī i nā kuhi a komo i loko o ke koko no ka manawa lōʻihi. Ma ka manawa like, he mea nui ia ka lawa o ka nui o ka protein i ka meaʻai, ʻoiai mea he kūkulu hale. Pono nā huahana e loaʻa nā lako he nui, ka calcium, ka phosphorus a me nā minelala.
ʻO ka hoʻoponoponoʻana o ka Sugar no ka cholesterol kiʻekiʻe
I ka holoʻokoʻa, ua kūpono ka meaʻai no nā poʻe maʻi me ke kō koko koko kiʻekiʻe no kēlā mau maʻi i loaʻa i ka atherosclerosis. ʻO ke kumu o ka meaʻai no ka hoʻohaʻahaʻa i ka cholesterol a me ke kōpaʻa koko e lilo i mau mea kanu me ka liʻiliʻi glycemic index a me kahi nui o nā huaora i ka hoʻopili. Akā aia kekahi mau huahana e kūpono kūpono i nā hōʻikeʻike o ka atherosclerosis. Eia kahi papa inoa o lākou:
- ʻolaka
- ʻōpala;
- kai iʻa;
- ʻulaʻula ʻaila ʻulaʻula;
- kāloti;
- Hoʻomaka
- ke kaā.
ʻO ka melemele kahi huahana haʻahaʻa loa a maikaʻi loa. 100 g o kēia hua he 36 kcal, a ʻo kona GI kahi 40-45 mau ʻāpana. ʻO ka pulp o nā huaʻai he waiwai i ka momona, ʻo ia ka mea maʻamau i ka hana o ka pale ʻana o ke aihue a hāpai i ka lilo o ke kaumaha. Loaʻa i nā kaona ka nui o ka nui o ka huaora C, aia nā hopena pono loa ma ke ʻano o nā kīʻaha koko: ke hoʻoikaika nei ia i ko lākou pā i loko a hōʻemi i ka palupalu.
Hoʻomaʻemaʻe kēia mau hua citrus i ke koko ʻaʻole wale no ka kolamu, akā o nā huahana mea i hoʻopaʻa ʻia hoʻi i nā mea laʻa. Hoʻomaʻamaʻa nā kānaka i ke kino, hāʻawi i ke kanaka i ka ikaika a hoʻonui i kona mau manaʻo. He nui lākou i ka pāama a me ka pectin. Pono pū ka wai ʻai ʻia e like me ka momona, akā i ka liʻiliʻi o ka momona o ka meaʻai, no laila, ʻoi aku ka poʻe maʻi me ka momona nui e makemake i nā huaʻai holoʻokoʻa. ʻAʻole hiki iā ʻoe ke ʻai i ka wai a me ka inu i ka wai mai ia lākou no kēlā mau maʻi maʻi i loaʻa nā maʻi maʻi o ka pēpē ʻana o ka gastrointestinal tract, ʻoiai ʻo kēia hihia hiki iā lākou ke hōʻea i ka maʻi lapaʻau a me nā hōʻeha o ka ʻōpū.
Eganu - nā mea kanu momona a me nā mea momona e loaʻa ai kahi haʻahaʻa o ka calorie a me kahi mea waiwai waiwai momona loa. ʻO kā lākou glycemic index he 10 wale nō ʻoihana. Hoʻonohonoho ka ʻōpū i ka metabolism wai i loko o ke kino, ua nui kā lākou pākaʻi ʻana (e hoʻoikaika i ka pūhaka puʻuwai a hoʻomaʻemaʻe i nā kīʻaha koko mai nā huna kolesterol). Loaʻa i kēia mea kanu ka hao, ka phosphorus, sodium, potassium.
ʻO ka pulpī hua i loko o nā mea e hoʻopau ai nā hōʻuluʻulu o ka paʻakai uric mai ke kino. He lāʻau maikaʻi nui kēia e hoʻohaʻahaʻa ana i ka cholesterol, ke kōʻai a hoʻomaikaʻi i ka maikaʻi o kahi maʻi maʻi a me ka gout.
He aha nā meaʻai e hoʻemi ai i ke kō koko koko me ka wikiwiki? Eia naʻe, ʻaʻohe mau mea ʻai a nā huaʻai paha e hiki ke hoʻomohala pono i ka hana o ka insulin a me ka hoʻohaʻahaʻa i ka pae o glucose. Kekahi mau meaʻai (ʻoi aku ka maikaʻi a me ke kūlohelohe) e hana lohi a nani hoʻi. I ka hoʻonui ʻana i kahi meaʻai kaulike, pono e hoʻopiʻi ka maʻi i nā ʻōlelo ʻē aʻe o ka endocrinologist. Aʻo, ʻaʻole hiki ʻoe ke ʻai i nā meaʻai momona maikaʻi loa, ke hoʻāʻo nei e hōʻemi i kā lākou huahana hōʻino e hōʻemi ana i ka glycemia.
ʻO ke ʻano o ke ʻano o ka maʻi ʻaʻai, ʻo ke koʻo ka mea nui he mea nui i ka mālama ʻana i nā pae kaila koko maʻamau. ʻAʻole hiki i kahi lāʻau lapaʻau hoʻokahi ke hāʻawi i ka hopena i makemake ʻia inā haʻalele ka mea maʻi i ka meaʻai i ʻōlelo ʻia ʻia. Akā inā ua hoʻohana ʻo ia i nā meaʻai olakino e hiki ai ke kōkua i ka haʻahaʻa glycemia, e lilo ka maikaʻi o ka hoʻomaʻamaʻa ʻana. Me nā maʻi type 1, nā inikini insulin, ʻoiaʻiʻo, ʻaʻole hiki ke pale ʻia, ʻoiaʻiʻo, akā hiki i kēia ala ke kōkua i ka hōʻemi ʻana i ka nui o nā maʻi i hoʻopaʻa ʻia, a me ka ʻike o nā inikini.
