Mālama ka holoholona i nā kumu o ka ʻai no nā kānaka āpau. Hoʻomehana ʻia me nā mea momona, hāʻawi i ke kanaka āpau a me nā minela.
Mālama i kēia lā nā mea e koho i kahi huahana momona no nā poʻe a pau, me ka ʻaina no ka maʻi maʻi maʻi.
Hiki i nā huahana berena me ka maʻi maʻi maʻi maʻi?
E haʻi ana i ka maʻi diabetes, hoʻomanaʻo pinepine nā mea e pili ana i ka sweets, e haʻi ana iā lākou i ka meaʻai i papa ʻia. ʻOiaʻiʻo, ma ka maʻi diabetes, ʻaʻole i hana ʻia ka insulin a ʻaʻole hoʻokō paha i kāna hana.
No laila, ʻo kahi hoʻokomo o ka glucose i loaʻa i loko o nā sweets i ke koko e alakaʻi i ka nui o ke kō o ke kō a me nā hopena pili.
Eia nō naʻe, aia ka berena me nā huahana me kahi kiʻekiʻe glycemic index, ʻo ia hoʻi, i ka wā i pau ai, nui nā kumukūʻai maʻalahi i huna ʻia ka mea, ke hiki ʻole i ke kino ke alo. ʻAʻole makehewa kā lākou manaʻo e helu i ka pae o nā pauku i kā kaola ʻai.
Ma muli o kaʻai, ʻo ka ʻai ʻana o ka berena e nā poʻe me ka maʻi maʻi e pono ʻole e pau.
ʻO ka mea mua, pili kēia i nā ʻano keʻokeʻo me ka palaoa laʻa, me ka pasta a me nā huahana bakery ʻē aʻe. I loko o lākou, ʻo ka nui o nā pona o nā kalepona maʻalahi.
I ka manawa like, hiki i ka palaoa mai ka peeled a i ʻole ka palaoa rīwī, i ka ʻai, hiki ke ʻai ʻia i ka meaʻai a pono ke hoʻokomo ʻia i ka ʻai. Ma hope o nā mea āpau, loaʻa i nā hua cereal ka nui o nā minerin a me nā minamina, ʻoi aku ka hui B, pono no ke kino. Ma waho o kā lākou loaʻa ʻole, ke kāwele nei ka hana o ke ʻano piula, pilikia nui ke ʻano o ka ʻili a me nā lauoho, a hele ʻole ke kaʻina o ka hematopoiesis.
Loaʻa nā pono o ka berena, pākahi lā
ʻO ka hoʻokomo ʻana o nā ʻanoʻaina a pau ma ka papahele no kona mau ʻano e pono ai, loaʻa iā ia:
- ka nui o ka mīkini;
- nā mea kanu lāʻau;
- nā trace element: potassium, selenium, sodium, magnesium, phosphorus, hao a me nā mea ʻē aʻe;
- nā huaora C, ka folic acid, nā hui B a me nā mea ʻē aʻe.
ʻO ka nui o nā huahelu cereal kahi nui loa, no laila pono nā hua mai lākou mai ka papa. ʻAʻole i like ka cereals, pau ka berena i kēlā me kēia lā, kahi e hiki ai iā ʻoe ke hoʻoponopono i kona nui.
No ka hoʻokau ʻana i ke kapu, ua hoʻohana ʻia ka manaʻo o kahi papa ʻai, me ia ka 12-15 mau kākela me ke kū aʻe a hoʻāla i ke kiʻekiʻe o ke kōpaʻa koko ma 2.8 mmol / l, e koi ana i ʻelua ʻāpana o ka insulin mai ke kino. ʻO ka maʻa maʻamau, pono ke loaʻa i kahi kanaka he 18-25 mau ʻāpana ʻai i kēlā me kēia lā, pono lākou e hoʻokaʻawale i nā lawelawe i ʻai i ka lā.
ʻO nā haʻahaʻa o nā papa i loko o ka berena uliuli he haʻahaʻa ma lalo o ke keʻokeʻo, no laila e ʻōlelo ʻia no nā maʻi maʻi. ʻAi ʻia ka Borodino a i ʻole ka palaoa rye, loaʻa i kahi kanaka ka nui o nā mea pono pono, akā, ʻoi aku ka nui o nā hāmeʻe, he mea nui ia no ka maʻi maʻi.
He aha lā o ka papa e ʻai ai wau me ka maʻi diabetes?
ʻO ke koho kūpono no nā poʻe me ka maʻi diabetes, ua hana ʻia me ka hoʻohana ʻana i nā ʻenehana kūikawā a ʻaʻole i hui ʻia me ka nui o ka palaoa e like me ka rye a me ka ʻili ʻia, ua komo ʻia nā mea ʻē aʻe.
Eia nō naʻe, pono ʻoe e kūʻai i ia huahana i loko o nā hale kūʻai kūikawā a i ʻole ia e kuke iā ʻoe iho, no ka mea ʻoi ʻole nā lau o nā keʻena kūʻai nui e hoʻokō me ka ʻenehana a hana i ka berena e like me nā kūlana i ʻōlelo ʻia.
Pono e hoʻokaʻawale ʻia ka berena keʻokeʻo mai ka meaʻai, akā i ka manawa like, nui nā maʻi maʻi maʻi maʻi i hui pū ʻia e pili ana i ka digestive tract, kahi hiki ʻole ke hoʻohana ʻia nā rye roll. I kēia hihia, pono e hoʻopili i ka berena keʻokeʻo ma ka papa hana, akā e lilo nā mea ʻāpono holoʻokoʻa.
ʻO nā ʻano hua palaoa e kūpono ana i nā mea maʻi me ka maʻi maʻi 1 a i ʻole 2.
ʻAi pūʻai maʻi
He mau papa lākou e like me nā ʻīloko. Hana pinepine ʻia lākou mai nā huahana laulu me nā mea momona kiʻekiʻe, loaʻa lākou i kahi nui o nā haʻahaʻa hāmama, ka leʻaleʻa a me nā mea paʻi trace. I ka hoʻohui pūʻana i ka mea hū, he hopena maikaʻi ia o ka hoʻoili ʻana. Ma keʻano ākea, aia lākou i kahi pae glycemic haʻahaʻa, a hiki ke loaʻa i nā ʻono like no ka hoʻohui ʻana i nā ʻano cereals ʻē aʻe.
Nā ʻōwili palaoa:
- rai
- ʻahuʻula;
- palaoa;
- oat;
- palaoa;
- mai kahi kulu o nā kōʻaiʻai.
ʻO nā huahana i pena ʻia mai ka palaoa rye
ʻO ka palaoa o ka Rye kahi haʻahaʻa o nā haʻalulu a maʻalahi i hoʻokolohua ʻia, no laila hiki ke hoʻohana ʻia i ka pono o nā maʻi maʻi maʻi.
Eia nō naʻe, ua loaʻa ka stickiness maikaʻi a me nā huahana mai nā mea a lākou e kū pono maikaʻi.
Eia kekahi, ʻoi aku ka paʻakikī o ka laweʻana. No laila, hoʻohana pinepine ʻia nā mea i hui ʻia, i loaʻa kekahi mahele o ka palaoa rye a me nā mea hoʻohui like ʻole.
ʻO ka mea kaulana loa ʻo ka ʻai ʻo Borodino, e pono e hoʻohana nui me ka nui o nā mea pono loina trace a me ka fiber, akā hiki ke hoʻopōʻino i ka poʻe me nā maʻi o ka gastrointestinal tract. A hiki i ka 325 mau grika o ka palaoa Borodino e ʻae ʻia i kēlā me kēia lā.
Roti aila
Hana ʻia i nā poʻe no ka maʻi ʻana i ka maʻi maʻi. Hoʻohana ka mea hana i ka palaoa i hoʻopaʻa ʻia a me nā ʻano mea hoʻohui ʻē aʻe e hoʻonui ai i nā kiko o ka protein kākala a hoʻoemi i ka paukū o nā kāʻei. Loaʻa i kēlā huahana ia ka hopena liʻiliʻi loa i ka hoʻoliʻiliʻi o ke kō a hiki ke hoʻohana i kēlā me kēia lā.
Hoʻohuiʻia, hiki i nā hale kūʻai ke kūʻai aku i nā ʻano 'ai like me ka oat a i ʻole protein-bran, palaoa-bran, buckwheat a me nā mea ʻē aʻe. Hiki iā lākou ke hoʻemi i ka haʻahaʻa o ka maule kala māmā, no laila e ʻoi aku ka maikaʻi o ke koho ʻana i kēia mau ʻano, ka mea keu loa i hiki ʻole ke ʻai i ka berena rye.
Nā Kālea home
Hiki iā ʻoe ke hana i kekahi ʻano huahana i ka home, no ka mea ʻaʻole ʻoe e pono i nā loea kūikawā, e ukali wale i nā kūlohelohe.
ʻO ka ʻōnaehana ʻano maʻamau:
- palaoa piha palaoa;
- i kēlā me kēia palaoa: rye, oatmeal, buckwheat;
- ragi
- pahala;
- paʻakai;
- wai.
Kuhi ʻia ka palaoa like ʻole me ka huʻu maʻamau a waiho ʻia no kekahi mau hola no ka fermentation. A laila, hoʻonohonoho ʻia nā buns mai loko a hoʻomo ʻia i ka umu ma ka 180 degrees a i ʻole ma kahi papaʻaina i nā ʻano maʻamau.
Inā makemake ʻoe, hiki iā ʻoe ke huli i ka ʻono a hoʻohui i nā ʻano like ʻole o ka palaoa e hoʻomaikaʻi i ka ʻono.
- nāu huʻu;
- mea ʻala
- nā mea kanu
- mau huaʻala a me nā huaʻī;
- meli;
- molole;
- oatmeal a pela aku.
Hōʻike wikiō no ka loiloi kai:
No ka hoʻomākaukau ʻana i ka ʻōmole protein-bran, pono ʻoe e lawe:
- 150 kalama o keʻa ʻaʻa me nā momona haʻahaʻa;
- 2 mau hua liʻiliʻi
- kahi kope o ka pulehu palaoa;
- 2 punetēpī palaoa palaoa;
- 4 punetune o ka bran bran.
Pono e hoʻohui i nā mea āpau, hoʻokomo i kahi ʻano greased a hoʻonohonoho i loko o ka umu preheated no ka hapalua hola. Ma hope o ka mākaukau e haʻalele mai ka umu a uhi ʻia me kahi kāwele.
No nā huahana oat ʻoe e pono ai:
- 1,5 mau kīʻaha waiū mahana;
- 100 gr o ka oatmeal;
- 2 punetēpē o kēlā me kēia lau aila;
- 1 hua manu
- 50 kalona o ka palaoa rye;
- 350 mau palaoa o ka palaoa palaoa no ka papa ʻelua.
Hoʻopili ʻia nā kuʻi waiu i ka waiū no 15-20 mau minuke, hui ʻia a me nā pata iā lākou, a laila hoʻohui ʻia ka hui o ka palaoa a me ka palaoa rye, e kāwili ʻia ka palaoa. Hoʻopili ʻia nā mea āpau i ka palapala, i ka waena o ka bun i hana ʻia ai, kahi āu e pono ai e kau i kahi mea liʻiliʻi maʻa. A laila e kau i ka puka i loko o ka mīkini manu a kāwili ʻia no 3 mau hola.
No ka hana i kahi pahu kīwī, pono ʻoe e lawe:
- 100 pākaha palaoa, hiki iā ʻoe ke kuke iā ʻoe iho ma ka ʻōwili ʻana i loko o kahi kope o kahi kīʻaha iʻa;
- 450 kalena palaoa palaoa o ka papa ʻelua;
- 1,5 mau kīʻaha waiū mahana;
- 0,5 kīpē kefir;
- 2 teashel o ka huʻu maloʻo;
- kahi kope o ka paʻakai;
- 2 punetēpa o nā aila ʻaila.
ʻO ka mea mua, hana ʻia ka palaoa mai ka palaoa, palaoa a me ka waiū, pono ia e waiho no 30-60 mau minuke e ala aʻe. A laila e hoʻohui i nā mea i koe a hui pū ʻia. A laila e haʻalele i ka palaoa e ala, hiki ke hana ʻia i loko o ka hale i ʻole a waiho i ka pākuhi i loko o ka mīkini ʻaina me kahi ʻano o ke ʻano mahana. A laila e kuke no kahi 40 mau minuke.
Hōʻike wikiō:
Marmin Harm
ʻO nā huahana momona, kahi pono e hoʻokaʻawale loa i ka papaʻai o nā mea maʻi me ka maʻi diabetes, ka pastry a me nā ʻano palaoa a pau. Kuhi ʻia kēia e ka ʻoi ʻana o ka pā palaoa mai ka palaoa laʻa a loaʻa ka nui o ka nui o nā pale i kālai ʻia. Wahi a, he kiʻekiʻe loa kāna index glycemic, a ʻai ʻia kahi ʻai hoʻokahi, loaʻa ke kanaka i ke kīʻaha waiʻeono hebedoma.
Eia kekahi, loaʻa i nā palaoa ka nui o nā mea like ʻole e hoʻopilikia i ka kūlana o nā maʻi maʻi.
- margarine;
- liuliu
- nā hāmeʻa a me nā hoʻohui;
- mea hoʻopihapiha piha a me nā mea.
Hāʻawi kēia mau mea ʻaʻole wale i ka hoʻonui i ke kōhi koko, akā ke hoʻonui pū i ka kolamu, e alakaʻi ana i ka hiki ke hoʻomohala i nā maʻi cardiovascular, hoʻololi i ke ʻano o ke koko a hiki i ke kumu kūlohelohe.
Ke hoʻohana nei ka hoʻohana ʻana i nā hoʻohui i ka synthetic e hoʻonui i ka lawe ʻana ma luna o ke ʻā a me nā pancreas, kahi i loaʻa i ka maʻi diabetes. Eia kekahi, hoʻowalewale lākou i ka ʻōnaehana o ka huina, e hōʻeha ana i ka puʻuwai, belching a maʻi, pinepine i nā hopena alerine.
Ma kahi o nā pastry momona maʻamau, hiki iā ʻoe ke hoʻohana i nā ʻono ʻono maikaʻi.
- hua maloʻo;
- momolelima;
- kukui;
- kiniani
- maʻi kamaliʻi;
- pahala;
- ʻokaʻeleʻele;
- Nā huaʻai hou
- kaʻai palaoa piha.
Eia nō naʻe, i ke koho ʻana i kahi mea ʻono, me ka hua, nā maʻi maʻi ma mua e loiloi mua i ka ʻona kō i loko o lākou, a makemake ʻia i ka poʻe i ka mea e emi mai ana.
ʻO ka ʻai ʻana i ka berena no nā poʻe me ka maʻi maʻi lākau. Ma hope o nā mea a pau, waiwai nui kēia huahana i nā mea waiwai. Akā ʻaʻole kēlā me kēia ʻano ʻai e ʻai i nā maʻi maʻi, pono lākou e koho i kēlā mau ʻano i mea e maʻalahi ai ka ʻike o nā haʻalulu a nui, a me ka nui o nā protein a me nā fibers. E loaʻa wale kēlā pōʻai i ka pōmaikaʻi a hiki iā ʻoe ke hauʻoli i ka leʻaleʻa maikaʻi me nā hopena ʻole.
