Ke haʻi aku kāu kauka iā ʻoe he maʻi diabetes Type 2 kou, ʻo ka nīnau nui loa e hiki mai ana i kou manaʻo, "Auē, he aha kaʻu e ʻai ai i kēia manawa?", ʻeā? ʻO ka hapa nui o ka manawa, i ke kamaʻilio ʻana e pili ana i ka maʻi diabetes, ʻōlelo nā mea a pau i nā mea e like me, "Mai ʻai i kēia mau mea," "Mai ʻai i ka ʻaila," "Mai ʻai i ka laiki." ʻO ka lohe ʻana e pili ana i ia mau kapu meaʻai e lawe mai i ka nui o ke kaumaha a me ka hoʻonāukiuki i kou manaʻo. Akā i kēia lā ke kamaʻilio nei mākou e pili ana i kahi ala e hoʻomāmā ai i kou manaʻo. Ma kahi o ka hopohopo e pili ana i nā mea i ʻōlelo ʻia iā ʻoe "ʻaʻole e ʻai," e hoʻomaka kākou e noʻonoʻo, "He aha kekahi mau mea momona hou e hiki ai iā mākou ke hoʻohui i kā mākou ʻai?" He ala hōʻoluʻolu a maikaʻi hoʻi ia.
ʻAʻole nā kalapona ka ʻenemi!
"No laila, i kēia manawa, pono kākou e hoʻōki loa i ka ʻai ʻana i nā mea e like me ka laiki, ka berena, a me ka ʻuala, ʻeā?" He kuhihewa kēia a ka poʻe he nui. ʻO ka ʻoiaʻiʻo, he mea nui nā kalapona no ko kākou kino. E like me ka ʻaila no ke kaʻa, loaʻa i ko kākou kino ka ikehu e hana ai i ka lā holoʻokoʻa mai nā kalapona a kākou e ʻai ai. Hoʻololi ke kino i kēia mau kalapona i kahi ʻano kō i kapa ʻia ʻo glucose a hoʻohana iā lākou ma ke ʻano he ikehu.
No laila, no ke aha i ʻōlelo ʻia ai ka poʻe me ka maʻi diabetes e makaʻala e pili ana i nā kalapona? I ka ʻōlelo maʻalahi, ʻaʻole hiki i ke kino o ke kanaka me ka maʻi diabetes ke hoʻokele pono i kēia kumu ikehu i kapa ʻia ʻo glucose. ʻO ka hopena, hiki ke piʻi koke nā pae kō koko, a i ʻole nā pae kō koko . ʻO kā mākou pahuhopu ka pale ʻana i kēia piʻi koke ʻana o nā pae kō a mālama iā lākou ma ka pae like no ka lōʻihi e hiki ai.
ʻO ka mea nui ma ʻaneʻi, ʻo ia ke ʻano o nā kalapona a mākou e koho ai. E noʻonoʻo, he aha ka ʻokoʻa ma waena o ka ʻai ʻana i kahi ʻeke o nā ʻuala i hana ʻia me ka ʻaila a me nā mea ʻono hana, a me ka ʻai ʻana i ka ʻuala i moʻa maikaʻi ʻia? ʻOiai he mau kalapona nā mea ʻelua, ʻo ka ʻuala i hoʻolapalapa ʻia he kalapona maikaʻi piha i ka fiber a me nā meaʻai. ʻO ia nā koho e pono ai mākou e hana.
Pehea ʻoe e hoʻomākaukau ai i kahi pāʻina kaulike a olakino hoʻi?
ʻAʻole wale kēia pāʻina kaulike e kōkua iā ʻoe e kāohi i kou pae kō koko, akā e kōkua pū ia iā ʻoe e noho pōloli no ka manawa lōʻihi a pale iā ʻoe mai ka ʻai nui ʻana. E nānā kākou pehea e hana ai i kēia kīʻaha.
E hoʻomanaʻo, pono e hoʻopiha ʻia ka hapalua o kāu pā me nā mea kanu a me nā huaʻai. No ka hapalua i koe, e hoʻokaʻawale i kekahi manawa no nā kalapona maikaʻi a ʻo ke koena no ka protein.
E hoʻāʻo e hoʻohui i kēia mau mea i kāu mau meaʻai nui.
| Māhele meaʻai | Nā hiʻohiʻona o nā mea hiki iā mākou ke ʻai ma Sri Lanka |
|---|---|
| Nā mea kanu ʻaʻole starchy (Hapalua o ka pā) | ʻumeke ʻawaʻawa, ʻokra, ʻuala, ʻōniʻoniʻo, eggplant, kāpeti, broccoli, kukumba, ʻōmato, damson, moringa. Eia kekahi, nā ʻano ʻōmaʻomaʻo āpau (mukunuvenna, kankun, gotukola) ma ke ʻano he salakeke. |
| ʻO ka protein lean (He manawa pōkole mai ka pā) | Iʻa (ʻaʻole i palai ʻia i ka ʻaila), moa (wehe ʻia ka ʻili), keʻokeʻo hua manu, lentil, chickpeas, pi, pī ʻōmaʻomaʻo, soy. |
| Nā kalapona kiʻekiʻe (He manawa pōkole mai ka pā) | Laiki ʻeleʻele me ka bran (ma kahi o ka laiki keʻokeʻo), millet, bale, ʻuala, cassava (i ka palena iki), bran laiki, ʻoka. |
| Momona olakino (E like me ka mea e pono ai) | ʻAvokado, pīnati, cashews, hua paukena, ʻaila ʻoliva (no nā salakeke), hua sesame. |
He aha kāu e ʻai ai i ka wā e pōloli iki ai ʻoe? (Nā Manaʻo Meaʻai Māmā)
Inā pōloli iki ʻoe ma waena o nā meaʻai, ma kahi o ka ʻai ʻana i nā mea ʻono a i ʻole nā biscuits, e hoʻāʻo i kahi mea penei:
- He ʻāpala me ka pata pīnati me ke kō ʻole.
- ʻO ka Hummus a i ʻole kahi kāpili i hana ʻia mai nā pīni ʻōmaʻomaʻo mahu me kekahi mau ʻāpana kāloti a me ka kukama.
- He kīʻaha o ka pīni i hoʻolapalapa ʻia.
- Hoʻokahi yogurt (haʻahaʻa ke kō).
- He mau cashew a me nā pīnati.
Ma kēia ʻano, ma ka hoʻohui ʻana i kahi protein liʻiliʻi a momona olakino paha i kahi kalapona, hiki iā ʻoe ke kāohi i ka piʻi koke ʻana o ke kō koko.
No ka poʻe makemake e hahai i kekahi mau lula
Aia kekahi poʻe e manaʻo nei, "ʻAʻole hiki iaʻu ke koho pono e like me kēlā, e hāʻawi mai iaʻu i kekahi mau lula maopopo, kahi hoʻolālā." ʻAʻohe hewa o ia mea. Inā ʻo ʻoe kekahi o kēlā poʻe, hiki iā ʻoe ke hahai i nā ʻano meaʻai i hōʻoia ʻia e ka noiʻi he mea maikaʻi no ke olakino o ka poʻe me ka maʻi diabetes.
- ʻAi Kaiwaenahonua: ʻO kēia ka ʻai kuʻuna o ka poʻe e noho ana ma nā ʻāina a puni ke Kaiwaenahonua. MaaneiE ʻai i ka nui o ka iʻa, nā mea kanu hou a me nā huaʻai, nā momona olakino e like me ka ʻaila ʻoliva, a me nā nati. E hōʻemi i ka ʻiʻo ʻulaʻula a me nā meaʻai kō.
- ʻAi DASH: ʻOiai ua hoʻolauna ʻia e kaohi i ke koko kiʻekiʻe, he mea maikaʻi loa kēia ʻai no ka maʻi diabetes. Hoʻoikaika pū ia i nā meaʻai haʻahaʻa i ka paʻakai, ke kō, a me ka momona paʻa.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai kūikawā e like me kēia a e hōʻoia i kūpono ia no kou kūlana olakino a me nā lāʻau lapaʻau āu e lawe nei.
ʻO ka mea hope loa, ʻo ka maʻi diabetes kahi manawa kūpono e noʻonoʻo ai i kāu mau ʻano ʻai ma ke ʻano hou a noʻonoʻo pono. Mai hoʻokuʻu iā ia e kaumaha iā ʻoe. Me nā hoʻololi liʻiliʻi, hiki iā ʻoe ke noho olakino ʻoiai e hauʻoli ana i kāu meaʻai.
Leka Lawe-Home
- ʻAʻole manaʻo ka ʻike ʻana i ka maʻi diabetes e pau ai kāu honua meaʻai. Ma kahi o ka noʻonoʻo ʻana i nā mea "hiki ʻole iā ʻoe ke ʻai," e noʻonoʻo pono i nā mea olakino hiki iā ʻoe ke "ʻai."
- He mea nui nā kalapona no ke kino. ʻO ka mea nui ka maikaʻi. Ma kahi o ka berena keʻokeʻo a me ka laiki keʻokeʻo, e koho i nā kalapona fibrous e like me ka laiki ʻeleʻele me ka bran, ka ʻuala, a me ka ʻuala.
- E kaulike i kāu pā: E hoʻopiha i ka hapalua o kāu pā me nā mea kanu a me nā greens, ka hapalua me ka protein (iʻa, lentils), a me ke koena me nā carbohydrates maikaʻi.
- Mai makaʻu e hopu i kahi meaʻai māmā olakino no ka pōloli iki. ʻOi aku ka maikaʻi o ka hoʻohui ʻana i kahi kalapona me kahi protein liʻiliʻi a i ʻole ka momona olakino.
- Ma mua o ka hahai ʻana i kahi papaʻai kikoʻī (e like me ka papaʻai Mediterranean), e kamaʻilio mau me kāu kauka e pili ana i ia mea a me nā hoʻololi āu e pono ai e hana i kāu papaʻai.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo