He ʻāpana koʻikoʻi ka niu i kā mākou ʻai Sri Lanka, ʻeā? Hoʻohana mākou i ka niu no nā mea āpau mai ka hana ʻana i ka wai a hiki i ka hana ʻana i ka sambol. Akā inā loaʻa iā ʻoe ka Type 2 Diabetes, nui nā nīnau e like me, "He mea maikaʻi anei iaʻu ke ʻai i kēia niu? Maikaʻi anei ka ʻaila niu? E piʻi aʻe anei koʻu pae kō koko?" e hiki mai ana i kou manaʻo. He nīnau koʻikoʻi loa kēia. E kamaʻilio kākou e pili ana i kēia i kēia lā ma ke ʻano e hiki ai i nā mea a pau ke hoʻomaopopo, ma ke ʻano maʻalahi.
Niu a me kou mau pae kō koko
ʻO ka mea mua, e nānā kākou i ka mea e hana ʻia i ko kākou pae kō koko ke ʻai kākou i ka niu. No ka hoʻomaopopo ʻana i kēia, pono kākou e ʻike i ʻelua mau huaʻōlelo. ʻO ia ka glycemic index a me ka glycemic load.
ʻAe, he mea paʻakikī iki paha kēia, akā he maʻalahi loa ka moʻolelo.
- Kuhikuhi Glycemic (GI): I ka ʻōlelo maʻalahi, ke ana nei kēia i ka wikiwiki o ka hoʻonui ʻana o ka meaʻai a mākou e ʻai ai i ko mākou pae kō koko. Ua māhele ʻia nā meaʻai i ʻekolu mau māhele e pili ana i kēia waiwai.
- ʻO ka Glycemic Load (GL): Pili wale ka GI i ke ʻano o ka meaʻai. Eia nō naʻe, ana ʻo GL i ka hopena o ka nui a mākou e ʻai ai i ke kō koko. Ua māhele ʻia kēia i ʻekolu mau māhele.
I kēia manawa, e nānā kākou i kēia ma kahi papa.
| Papa Kuhikuhi | Haʻahaʻa | Waena | Kiʻekiʻe |
|---|---|---|---|
| Kuhikuhi Glycemic (GI) | 1 - 55 | 56 - 69 | 70 a ʻoi aku paha |
| Ka ukana Glycemic (GL) | 1 - 10 | 11 - 19 | 20 a ʻoi aku paha |
ʻAe, e nānā kākou i ka niu. ʻO ka awelika o 55 grams o ka niu i wili ʻia he 9 grams wale nō o nā kalapona. Eia kekahi, ʻo ka waiwai GI o ka niu he 42. ʻO ia hoʻi, he haʻahaʻa ia. ʻO ka waiwai GL o ka nui like he 4. ʻO ia hoʻi, he haʻahaʻa ia.
ʻO ia hoʻi, inā ʻoe e ʻai iki i ka niu, ʻaʻole e piʻi koke kou pae kō koko. Akā e hoʻomanaʻo, ʻo ka ʻai nui ʻana i kekahi mea e loaʻa maoli ka hopena.
Nā huahana niu a me ka maʻi diabetes
ʻAʻole mākou e ʻai wale i ka niu. Ehia mau mea i hana ʻia mai ka niu? ʻAila niu, wai niu, waiū niu, kō niu... Ua like anei kēia mau mea a pau no ka mea me ka maʻi diabetes? ʻAʻole loa. E nānā pū kākou i kēlā.
| Ka hana ʻana i ka niu | Nā mea e pono ai ʻoe e ʻike |
|---|---|
| Niu (i wili ʻia a i ʻokiʻoki ʻia paha) | Ma muli o kona GI haʻahaʻa, ua maikaʻi ke hoʻohui iki i kāu mau meaʻai. Akā e makaʻala i ka nui. |
| Wai niu (ʻaʻohe ʻono) | He haʻahaʻa ia i nā kalapona a ʻaʻohe ona momona momona. He mea inu maikaʻi ia hiki iā ʻoe ke inu me ka makaʻu ʻole. |
| Waiū niu | ʻAʻohe pilikia me ka hoʻohana ʻana i ka waiū niu lahilahi no ka sopa i kekahi manawa. Eia nō naʻe, kiʻekiʻe ka momona o ka waiū paʻa. |
| Kō niu | He 54 kona GI. ʻO ia hoʻi, aia ia i ka pae waena. ʻOiai ua manaʻo ʻia he ʻoi aku ka maikaʻi ma mua o ke kō maʻamau, he ʻano kō nō ia. No laila, pono e kaupalena ʻia kona hoʻohana ʻana. |
| ʻAila niu | ʻO kēia ka mea weliweli loa. E kamaʻilio kākou e pili ana i kēia me nā kikoʻī i kēia manawa. |
ʻO ka pōʻino huna o ka ʻaila niu
Lohe pinepine mākou, "He maikaʻi ka ʻaila niu no ka pohō kaumaha." He ʻoiaʻiʻo anei kēlā?
ʻAʻole. ʻAʻohe meaʻai he pōkā kilokilo no ka pohō kaumaha. ʻO ka ʻoiaʻiʻo, he 100 calories ka punetune o ka ʻaila niu . Eia kekahi, he 11 grams ka momona o ka punetune o ka ʻaila niu. ʻO ka hapa nui o ia mea he momona paʻa .
No ke aha he mea weliweli ka momona saturated?
E noʻonoʻo, ke aʻo mai nei nā kauka iā mākou ʻaʻole e ʻai i ka ʻoi aku ma mua o 13 grams o ka momona momona i kēlā me kēia lā. A hoʻokahi punetēpē wale nō o ka ʻaila niu e hāʻawi i ka ʻoi aku ma mua o kēlā palena.
Hoʻonui kēia mau momona momona i nā pae o ka cholesterol maikaʻi ʻole, a i ʻole LDL (Low-Density Lipoprotein) cholesterol i loko o ko mākou kino. Ke piʻi ka cholesterol LDL, hōʻiliʻili nā waihona momona i loko o ko mākou mau kīʻaha koko a hoʻomaka lākou e paʻa. Hoʻonui nui kēia i ka pilikia o ka maʻi puʻuwai .
ʻOi aku ka nui o ka pilikia o ka poʻe me ka maʻi diabetes i ka maʻi puʻuwai ma mua o nā poʻe ʻē aʻe, no laila ʻaʻole ia he manaʻo maikaʻi e hoʻonui i kēlā pilikia ma ka ʻai ʻana i nā meaʻai me ka momona momona.
No laila he aha ka hoʻoholo hope loa?
ʻAe, e hoʻohui pū kākou i nā mea a pau a kākou i kamaʻilio ai.
- ʻAʻohe hewa o ka inu ʻana i ka wai niu ʻono ʻole . He koho maikaʻi ia.
- He mea maikaʻi ke hoʻohui i kahi niu i wili ʻia i kāu meaʻai a hoʻohana paha i kahi wai niu wai i kekahi manawa. Akā e makaʻala i ka nui.
- Pono e kaupalena ʻia ka hoʻohana ʻana i ka ʻaila niu, a i ʻole ʻoi aku ka maikaʻi o ka hoʻōki loa ʻana.
- ʻO ka hoʻohana ʻana i nā aila e like me ka ʻaila canola, ka ʻaila ʻoliva, a me ka ʻaila pīnati ma kahi o ka ʻaila niu he mea maikaʻi loa ia no ke olakino o kou puʻuwai.
ʻO ka mea nui loa, ʻo ia ke kūkākūkā me kāu kauka a i ʻole kekahi loea olakino e hiki ke aʻo iā ʻoe e pili ana i ka maʻi diabetes ma mua o ka hana ʻana i kekahi o kēia. E hāʻawi lākou iā ʻoe i kahi hoʻolālā meaʻai e kūpono loa i kou kino. ʻO ka hahai ʻana i kēlā ʻōlelo aʻoaʻo ke ala maikaʻi loa e noho olakino ai.
Leka Lawe-Home
- ʻO ka hoʻohui ʻana i kahi niu liʻiliʻi i ka ʻai a ka maʻi diabetes, ʻaʻole ia e hoʻoulu koke i ka piʻi ʻana o ke kō koko no ka mea he haʻahaʻa kona glycemic index.
- Eia nō naʻe, kiʻekiʻe ka momona momona i loko o ka ʻaila niu, hiki ke hoʻokiʻekiʻe i ka pae cholesterol maikaʻi ʻole (LDL) a hoʻonui i ka pilikia o ka maʻi puʻuwai. No laila, pono e kaupalena ʻia ka ʻai ʻana i ka ʻaila niu.
- He maʻa maikaʻi loa ke olakino ka inu ʻana i ka wai niu me ke kō ʻole i hoʻohui ʻia.
- ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā aila mea kanu e like me ka canola a me ka ʻoliva ma kahi o ka ʻaila niu.
- Ma mua o ka hana ʻana i kekahi mau hoʻoholo no ka meaʻai, e ʻoluʻolu e nīnau i kāu kauka .
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