He ʻai kūpono no ka kaohi ʻana i ka maʻi diabetes! E aʻo kākou e pili ana i ka (Consistent Carbohydrate Diet - CCHO)

He maʻi diabetes kou? A laila ua ʻike maopopo paha ʻoe he pono ʻoe e makaʻala loa i kāu mea e ʻai ai. ʻOi aku hoʻi e pili ana i nā kalapona a mākou e ʻai ai, ʻo ia hoʻi, nā meaʻai i loaʻa ka starch a me ke kō. I kekahi manawa manaʻo mākou ʻo ka mea maikaʻi loa no ka maʻi diabetes, ʻo ia ka hoʻopau loa ʻana i nā kalapona mai kā mākou ʻai. Akā ʻo ka ʻoiaʻiʻo, he mea nui nā kalapona no ka hāʻawi ʻana i ka ikehu i ko mākou kino. ʻO ka mea nui loa, ʻo ia ke kāohi iā lākou. I kēia lā, ke kamaʻilio nei mākou e pili ana i kahi ʻai kūikawā he mea nui loa ia no ka poʻe me ka maʻi diabetes, ʻoi aku hoʻi ka Type 2 Diabetes, a kōkua i ka mālama ʻana i nā pae kō koko ma ka pae like. Ua kapa ʻia kēia ʻo 'Consistent Carbohydrate Diet' a i ʻole ka CCHO Diet no ka pōkole.

I ka ʻōlelo maʻalahi, he aha kēia CCHO?

ʻO kēia inoa paha ke kani nei me he mea nui a paʻakikī. Akā he manaʻo maʻalahi loa ia. Ua kapa paha kāu kauka iā ia he ʻai 'carbohydrate mau' a i ʻole 'carbohydrate i kāohi ʻia'.

I ka ʻōlelo maʻalahi, ʻo CCHO ke ʻano o ka mālama ʻana i ka nui o nā kalapona i kāu mau meaʻai nui e like me ka hiki, i kēlā me kēia lā.

E noʻonoʻo, inā ʻoe i ʻai i 60 grams o nā kalapona i kēia kakahiaka, e hoʻāʻo ʻoe e ʻai i ka nui like i ke kakahiaka ʻapōpō a me ke kakahiaka aʻe. E mālama pū ʻoe i ka nui āu e ʻai ai i ka ʻaina awakea i ka lā hoʻokahi. ʻO ka pahuhopu nui o kēia, ʻo ia ka mālama ʻana i kou kō koko, a i ʻole glucose, i paʻa a ma ka pae like, me ka ʻole o nā piʻi koke a me nā hāʻule. Ke kāohi ʻia ke kō koko ma kēia ʻano, hiki ke pale ʻia nā hopena ʻaoʻao he nui o ka maʻi diabetes.

He aha nā ʻano kalapona a mākou e ʻai ai?

Ke noʻonoʻo kākou i nā kalapona, manaʻo pinepine kākou i nā mea e like me ka laiki a me ka berena, akā aia ʻekolu mau ʻano nui o nā kalapona. He mea nui e loaʻa kahi ʻike iki o kēia mau mea.

ʻEhia mau kalapona i ka lā?

ʻO kēia ka nīnau koʻikoʻi loa. Ma lalo o ke ʻano CCHO, pono ʻoe e kamaʻilio me kāu kauka a meaʻai meaʻai/meaʻai meaʻai e hoʻoholo pono i ka nui o nā kalapona āu e pono ai i kēlā me kēia lā. Aia ia i nā kumu he nui, e like me kou makahiki, ke kaumaha, ka hana kino, a me ke kūlana maʻi diabetes.

Eia kekahi laʻana, e ʻōlelo kākou ua aʻo aku kāu kauka iā ʻoe e ʻai ma kahi o 185 grams o nā kalapona i kēlā me kēia lā. Hiki iā mākou ke hoʻokaʻawale i kēlā i ʻekolu mau meaʻai nui e like me kēia:

• ʻAina kakahiaka: 65 grams o nā kalapona
• ʻAina awakea: 60 grams o nā kalapona
• ʻAina ahiahi: 60 grams o nā kalapona

Ma kēia ʻano, ke ʻai ʻoe i kahi kokoke i kēia mau nui i kēlā me kēia lā, e maʻalahi loa ka kaohi ʻana i kāu mau pae kō koko.

He aha nā pōmaikaʻi o kēia ʻōnaehana CCHO?

E loaʻa iā ʻoe kekahi mau pono ma ka hahai ʻana i kēia papaʻai.

1. Hoʻopaʻa i nā pae kō koko: ʻO kēia ka pōmaikaʻi nui loa. ʻOiai ʻaʻole piʻi a iho koke ke kō koko, ua hoʻemi ʻia nā mea e like me ka ʻoluʻolu ʻole a me ka luhi.

2. Hoʻemi ʻia ka pono no ka lāʻau lapaʻau: Ua ʻike ʻia e ka noiʻi ʻo kekahi o nā ala maikaʻi loa e kāohi ai i ke kō koko i ka poʻe me ka maʻi diabetes, ʻo ia ka palena ʻana i nā kalapona. Ma ka kaohi ʻana i kāu ʻai ma kēia ʻano, hiki paha iā ʻoe ke hōʻemi i ka nui o ka insulin āu e pono ai. Me ke aʻo a kāu kauka, hiki paha i kekahi poʻe ke hoʻōki loa i ka lawe ʻana i ka insulin i ka hala ʻana o ka manawa.

3.ʻAʻohe hopena ʻaoʻao: Hiki i kekahi mau lāʻau lapaʻau no ka maʻi diabetes ke loaʻa nā hopena ʻaoʻao liʻiliʻi. Akā, no ka mea he ʻai kūlohelohe kēia, inā ʻoe e hana ia mea e like me kou makemake, ʻaʻohe hopena ʻaoʻao.

E nānā kākou i kekahi mau laʻana o nā meaʻai?

ʻO kēia mau meaʻai wale nō ka hāʻawi ʻana iā ʻoe i kahi manaʻo. Hiki iā ʻoe ke hoʻololi iā lākou i kou makemake a me nā mea i loaʻa maʻalahi ma Sri Lanka.

ʻAina kakahiaka: ʻOats me nā ʻōpena a me nā ʻalemona

He ʻai momona maikaʻi loa kēia e hoʻomaka ai i ka lā.

• ʻOats i ʻōwili ʻia - 1 kīʻaha (ʻaʻole kuke wikiwiki)
• Wai - 2 kīʻaha
• Paʻakai - 1/4 teaspoon
• He mau ʻōpena (i ʻokiʻoki ʻia)
• ʻAlemona i ʻoki ʻia - 1 auneke (i kālua iki ʻia)
• Ka nui o ka carbohydrate: ma kahi o 33 grams

Pehea e hana ai:

E hoʻolapalapa i ka wai, ka ʻoka, a me ka paʻakai i loko o ka ipuhao. E hoʻēmi i ke ahi a kuke me ka wehe ʻole ʻia no kahi o 10 mau minuke. E wehe mai ke ahi a waiho no 2 mau minuke. I kēia manawa, e kau i ka ʻoka i loko o ke pola a hoʻonani me nā ʻōpena i ʻoki ʻia a me nā ʻalemona i kālua ʻia.

ʻAina awakea: He ʻōwili lettuce

He meaʻai maʻalahi a olakino kēia e lawe ai i ke keʻena a i ʻole i ka hana.

• ʻO ka ham deli haʻahaʻa-sodium - 1.5 auneke
• Kīhi paʻakai haʻahaʻa - 1/2 auneke
• ʻAvokado i kuʻi ʻia - 1/4
• Wai lemona - 1 teaspoon
• He lau letus nui (Bibb lettuce)
• Nā keʻokeʻo hua manu i hoʻolapalapa ʻia - 2
• ʻAlemona i kālua ʻia me ka paʻakai ʻole - 12
• He ʻāpala ʻōmaʻomaʻo
• 3 kāloti pēpē
• Ka nui o ka carbohydrate: ma kahi o 35 grams

Pehea e hana ai:

E kau i ka hāma, ka tīhi, a me ka ʻāpala i kuʻi ʻia ma luna o ka lau letuse a ʻōwili pono. E lawelawe i kēia ʻōwili me nā keʻokeʻo hua manu i hoʻolapalapa ʻia, nā ʻalemona, ka ʻāpala, a me nā kāloti.

ʻAina ahiahi: Moa a me nā halo me ka vīnega balsamic

He ʻai ʻono kēia no nā kānaka ʻehā.

• ʻUma moa ʻole iwi, ʻili ʻole - 450 grams (1 paona)
• ʻAila ʻoliva - kahi punetēpē
• Palaoa berena - 1/4 kīʻaha
• Margarine (ʻaʻohe momona trans) - 1 punetēpē
• Nā halo pihi i ʻoki ʻia (halo keʻokeʻo) - 280 gram
• Pauka pepa - 1/4 teaspoon
• ka vīnega Balsamic - 1/3 kīʻaha
• ʻO ka wai moa paʻakai haʻahaʻa - 1/2 kīʻaha
• Ka nui o ka kalapona no kēlā me kēia kanaka: ma kahi o 12 grams

Pehea e hana ai:

E kau i nā ʻāpana umauma moa i loko o kahi ʻeke polythene a kuʻi māmā iā lākou me ka mallet e hoʻomānoanoa iki iā lākou. I kēia manawa e uhi i nā ʻāpana moa ma nā ʻaoʻao ʻelua me nā berena berena. E hoʻomehana i kahi ʻaila ʻoliva liʻiliʻi i loko o ka pā, e hoʻohui i nā ʻāpana moa a palai no 5 mau minuke ma kēlā me kēia ʻaoʻao. E wehe i ka moa a waiho ʻia.

I kēia manawa, e hoʻohui i ka margarine i ka pā hoʻokahi a hoʻoheheʻe iā ia. E hoʻohui i nā halo a me ka pauka pepa i ka pā hoʻokahi a kuke no 5 mau minuke. I kēia manawa, e hoʻohui i ka vīnega balsamic a hoʻolapalapa a hiki i ka mahu ʻana o ka wai. A laila e hoʻohui i ka wai moa a kuke no 2 mau minuke. ʻO ka mea hope loa, e hoʻohui i nā ʻāpana moa i palai mua ʻia i ka pā a kuke no 5 mau minuke.