John Myers
He aha nā meaʻai no ke ʻano o ka maʻi diabetes?
ʻO ka mea mua, hoʻokaʻawale ʻia ma waena o ka maʻi diabetes type 2 a me type 1. I ka maʻi maʻi type 2, ʻo ka meaʻai olakino i hui pū ʻia me ka nui o ka hoʻoikaika kino hiki ke hoʻomaikaʻi pinepine i ka pale ʻana i ka insulin. I ka ʻano 1, ma kekahi ʻaoʻao, ʻaʻole hiki i ka ʻai kūpono ke kōkua i ka hoʻomaikaʻi ʻana i ka maʻi. Eia nō naʻe, he mea nui e ʻike i ka nui o nā kalapona i loko o kahi pāʻina i hiki ke hoʻokomo i ka nui kūpono o ka insulin a pale i nā pae haʻahaʻa a kiʻekiʻe paha. ʻO ka poʻe maʻi maʻi type 2 e hilinaʻi nei i ka insulin pono e makaʻala i nā pae o kā lākou meaʻai.
ʻAʻole kapu i ka maʻi diabetic
ʻO ka mea mua, ʻaʻole kapu ke kō, ʻaʻole pono nā meaʻai kūikawā. ʻAʻole i loaʻa ka lepili mua "Kupono no ka maʻi maʻi maʻi" ma nā pūʻolo meaʻai. Pili nā ʻōlelo aʻoaʻo meaʻai i nā poʻe maʻi a me nā kānaka olakino.
- Ka hoʻomaʻamaʻa a me ka papaʻai: ʻO nā ʻōlelo aʻo meaʻai, e like me ka hoʻomaʻamaʻa diabetes, hāʻawi i ka ʻike e pono ai no ke ola o kēlā me kēia lā, no ka mea, ʻokoʻa ka piʻi ʻana o ke kō koko koko no kēlā me kēia kanaka a hilinaʻi, ma waena o nā mea ʻē aʻe, i ke kaumaha, ka manawa o ka lā, ka hoʻoikaika kino a me ka ʻai. haku mele. Me ke kōkua o ke kauka, hiki ke hana ʻia kahi hoʻolālā meaʻai pākahi. Ma muli o ka ʻāpana o ka berena a i ʻole ka waiʻapona āu e ʻai ai, hiki iā ʻoe ke helu i ka nui o nā ʻāpana o ka insulin e hoʻokomo ai.
- Ke kuke ʻana iā ʻoe iho: ʻoi aku ka maikaʻi o ka lawe ʻana i ka puna lāʻau i kou mau lima ponoʻī. No ka mea, loaʻa iā ʻoe kahi hiʻohiʻona o ka hopena o ka meaʻai. Mālama kēia i ka paʻakai, ka momona a me nā calorie. E makaʻala i nā huahana "meaʻai"! Ma kahi i ʻōlelo ʻia ai he "momona haʻahaʻa", ʻoi aku ka nui o ke kō ma ke ʻano he mea lawe ʻono. I ke kūʻai ʻana, ʻoi aku ka maikaʻi o ka nānā ʻana i ka ʻike ma ka pahu.
- E ʻai i ka waihoʻoluʻu – nā huaʻai a me nā mea kanu: E ʻai i nā mea kanu a me nā huaʻai. Ua piha lākou i nā meaʻai olakino a he haʻahaʻa i nā calorie. Ma ke ʻano he kīʻaha ʻaoʻao nui a i ʻole he hōkū olakino, ʻelima mau lawelawe i ka lā, e komo pū ana me ʻelua mau huaʻai a me ʻekolu mau meaʻai.
- Nā momona maikaʻi, nā momona maikaʻi ʻole: He mea nui ka momona no ka ʻai kaulike. Hiki i nā ʻakika momona unsaturated, e like me ka ʻaila ʻoliva, ke kōkua i ka hōʻemi ʻana i ka hapa o ka LDL cholesterol i loko o ke koko. ʻOi aku ka maikaʻi o ka pale ʻana i nā ʻakika momona momona kiʻekiʻe, i loaʻa nui i nā meaʻai holoholona e like me ka ʻiʻo, ka waiū a me ka paʻakai.
- ʻO nā kalapona maʻalahi a paʻakikī: Makemake ʻoe i nā meaʻai me nā haʻahaʻa paʻakikī e pale i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana. Hele mālie kēia mai ka ʻōpū i loko o ke koko a ʻaʻole hiki ke piʻi koke ke kō. ʻO nā kīʻaha paʻakikī, no ka laʻana, nā huahana cereal i hana ʻia mai nā kīʻaha holoʻokoʻa. ʻAʻole hiki ke noʻonoʻo i nā meaʻai e hoʻonui ai i kou pae glucose? Hiki ke hoʻohana ʻia ka glycemic index ma ke ʻano he alakaʻi. ʻO ke kiʻekiʻe o ka waiwai, ʻoi aku ka wikiwiki o ka piʻi ʻana o ka pae. No laila, pono ʻoe e pale i nā meaʻai i hana nui ʻia, no ka mea, ʻoi aku ka wikiwiki o ka komo ʻana o nā carbohydrates i loko o ke koko.
- Loaʻa nā mea ʻē aʻe - nā mea inu: ka wai, ke kī a me nā spritzers hua maoli piha i ka cola, lemonades a me nā wai. ʻO nā mea hope loa he kiʻekiʻe loa i nā calorie. Eia kekahi, komo koke ke kō mai ia mau mea i ke koko. ʻO nā mea inu waiʻona he kiʻekiʻe hoʻi i nā calorie. No laila ʻoi aku ka maikaʻi o ka leʻaleʻa wale i ka pia a me ka waina inā loaʻa iā ʻoe ka maʻi diabetes type 2.
- ʻOno a ʻoi aku ka ʻono – Sugar and sweeteners: ʻAʻole pāpā ʻia ke kō. Eia naʻe, ʻaʻole pono ʻoe e uhi ma mua o ʻumi pakeneka o ka pono o ka ikehu i kēlā me kēia lā. ʻOi aku ka maikaʻi inā makemake ʻoe e hoʻolohe i ke kiʻi: ʻaʻole ʻoi aku ma mua o ʻelima pakeneka. ʻO kahi ʻē aʻe, hiki iā lākou ke hoʻohana i nā mea ʻono. ʻAʻole loaʻa iā lākou nā calorie a ʻaʻole pili i ke kiʻekiʻe o ke kō koko. Akā, mai ʻai nui ʻoe!
