Ke ʻike ʻia kekahi me ka maʻi diabetes, manaʻo lākou he moeʻuhane ka ʻai ʻana i ka meaʻai ʻono. He mea maʻamau ka noʻonoʻo ʻana, "He aha kaʻu e ʻai ai i kēia manawa?" Akā, ʻaʻole ia ka hihia. ʻAʻohe ʻano meaʻai kikoʻī a ka mea maʻi diabetes e hiki ʻole ke ʻai. ʻO ka mea nui loa, ʻo ia ka noʻonoʻo ʻana i ka nui o ka ʻāpana, ke kaulike i kāu mau meaʻai, a me ka mālama ʻana i ka nui o nā kalapona i kēlā me kēia pāʻina.
E nānā kākou pehea e hana pololei ai i kēia mau mea. I mea e kōkua ai iā ʻoe, e kūkākūkā pū mākou i kekahi mau meaʻai maʻalahi loa, ʻono, a me nā meaʻai momona e hiki ai iā ʻoe ke hana no ka ʻaina kakahiaka, ka ʻaina awakea, a me ka ʻaina ahiahi.
4 mau mea e hoʻomanaʻo ai i ka wā e ʻai ana
E kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e mālama i kāu maʻi diabetes a me ka papaʻai kūpono.
1. E nānā pinepine i kou pae kō koko. ʻO kēia ke ala maikaʻi loa e aʻo ai pehea e hoʻopilikia ai nā meaʻai like ʻole i kou pae kō koko. No ka laʻana, hiki ke ʻokoʻa kou pae kō koko i kekahi lā ke ʻai ʻoe i ka laiki a i kekahi lā ke ʻai wale ʻoe i ka salakeke mea kanu. Ke ʻike ʻoe i kēia ʻokoʻa, e maʻalahi iā ʻoe ke hoʻoponopono i kāu papaʻai.
2. E kaupalena i ka nui o nā kalapona āu e ʻai ai i hoʻokahi pāʻina. Manaʻo nui ʻia e ʻai kahi kanaka me ka maʻi diabetes ma kahi o 45-75 grams o nā kalapona i hoʻokahi pāʻina, ʻekolu manawa i ka lā. Eia nō naʻe, hiki ke ʻokoʻa kēia nui ma muli o kou kūlana olakino. No laila, e kamaʻilio me kāu kauka e pili ana i ka nui kūpono iā ʻoe.
3. E kaulike i nā kalapona, ka fiber, a me ka protein. ʻO kahi ala maʻalahi e hana ai i kēia ʻo ke "ʻano hana pā." E noʻonoʻo e pili ana i kāu pā.
- Hapalua (1/2): E hoʻopiha i ka pā me nā mea kanu. (Laʻana: greens, kāpeti, pīni, kāloti, kukama)
- Hapahā o ka pā (1/4): E hoʻopiha me kahi kalapona. (Laʻana: laiki ʻeleʻele, pīni ʻai, pīni ʻōmaʻomaʻo, berena palaoa piha)
- Ke koena o ka manawa (1/4): E hoʻopiha me kahi kumu protein maikaʻi (e.g. iʻa, moa ʻili ʻole, ʻiʻo wīwī, tofu, hua manu)
- Ma waho aʻe o kēia, hiki iā ʻoe ke hoʻohui i kahi ʻāpana hua liʻiliʻi, kahi kīʻaha waiū momona haʻahaʻa, a i ʻole kahi yogurt, ma muli o kāu pahuhopu carbohydrate.
4. E koho i nā momona olakino. He mea maikaʻi nā momona mea kanu e like me nā nati, nā ʻavokado, nā iʻa, a me nā ʻoliva. E hōʻemi i nā momona momona i ka ʻiʻo, ka pata, ka tīhi, a me nā huahana waiū ʻē aʻe i ka hiki. E hoʻomanaʻo he mea kanu ka niu, akā aia nō hoʻi nā momona momona.
ʻO ka mea nui loa: Inā ʻoi aku ka haʻahaʻa o ka nui o ka carbohydrate o kahi meaʻai ma kēia ʻatikala ma mua o ka nui i kauoha ʻia e kāu kauka nou, e hoʻohui i kahi carbohydrate hou aʻe i kēlā pāʻina. Hiki ke hana ʻia kēia ma ka hoʻohui ʻana i kahi mea e like me ka yogurt momona ʻole, kahi kīʻaha waiū, kahi huaʻai, kahi mea kanu, a i ʻole kahi ʻāpana berena palaoa holoʻokoʻa.
Nā meaʻai wikiwiki no ka ʻaina kakahiaka
| ʻAina kakahiaka | Nā kalapona (grams) | Pūmua (grams) | ʻO ka fiber (grams) |
|---|---|---|---|
| ʻUhi Hua Manu | ~30 | ~18 | ~6 |
| Kīʻaha Yogurt Berry Waiwai i ka Protein | ~47 | ~22 | ~10 |
| Muffin Pīnati Bata a me ka Jam (Muffin PB&J) | ~47 | ~10 | ~7 |
Pehea e hana ai i ka ʻōwili hua manu
E kāwili i hoʻokahi hua manu a me ʻelua hua manu keʻokeʻo (a i ʻole 1/4 kīʻaha pani hua manu) i loko o kahi skillet nonstick. E hohola i ka hui hua manu ma luna o kahi tortilla palaoa piha a hoʻonani me nā tōmato i ʻokiʻoki ʻia, nā ʻakaʻakai ʻōmaʻomaʻo, nā ʻāpana avocado, a me kahi tīhi momona haʻahaʻa, inā makemake ʻia. E hoʻomehana i loko o ka microwave no kahi o 20 kekona, e ʻōwili, a hauʻoli.
Pehea e hana ai i kahi kīʻaha yogurt berry waiwai i ka protein
E kāwili i 1 kīʻaha o ka yogurt Helene ʻono ʻole me 1 tīpune meli a me kahi kinamona. E hoʻohui i ka 1/2 kīʻaha o nā huaʻai āu e koho ai (nā ʻōpena, nā blueberries) a me ka 1/2 kīʻaha o ka cereal fiber kiʻekiʻe.
Nā meaʻai maʻalahi no ka ʻaina awakea
| ʻAina awakea | Nā kalapona (grams) | Pūmua (grams) | ʻO ka fiber (grams) |
|---|---|---|---|
| Salakeke Tuna | ~35 | ~54 | ~6 |
| Sāniwika Tōmato a me ka tīhi (Saniwika tīhi i kālua ʻia) | ~60 | ~27 | ~8 |
| Burrito Pīni a me ka Kīhi i loko o 3 mau minuke | ~50 | ~24 | ~10 |
Pehea e hana ai i ka salakeke tuna
E hoʻolei i hoʻokahi kini o ka tuna i hoʻokahe ʻia me 3 punetēpē o ka ʻaila salakeke vinaigrette Italia māmā. E hoʻohui i ka hapalua kīʻaha o nā tōmato i ʻokiʻoki ʻia a me kekahi mau nati a i ʻole nā ʻoliva i ʻokiʻoki ʻia. E lawelawe ma luna o 2 kīʻaha o ka spinach i holoi maikaʻi ʻia a lawelawe pū me nā crackers palaoa piha.
Pehea e hana ai i kahi burrito me ka pīni a me ka tīhi i loko o 3 mau minuke
E hoʻomoʻa i kahi tortilla palaoa piha i loko o ka microwave no 30 kekona e palupalu ai. E hoʻohui i ka 1/3 kīʻaha tīhi momona haʻahaʻa i ʻoki ʻia, 1/2 kīʻaha pīni i palai hou ʻia, 1 punetēpē kirīmi ʻawaʻawa momona ʻole, 1 punetēpē salsa, a me kekahi mau ʻakaʻakai ʻōmaʻomaʻo a i ʻole nā kamato i ʻoki ʻia. E ʻōwili a lawelawe wela.
Nā meaʻai ʻono no ka ʻaina ahiahi
| ʻAina ahiahi | Nā kalapona (grams) | Pūmua (grams) | ʻO ka fiber (grams) |
|---|---|---|---|
| Salsa Chili - Meaʻai ʻole a i ʻole Turkey | ~43 | ~22 | ~12 |
| Salemona Teriyaki | ~42 | ~29 | ~5 |
| Spaghetti Mushroom | ~60 | ~18 | ~9 |
Pehea e hana ai i ka iʻa salmon me ka mea ʻono teriyaki
E hohola ma kahi o 2 punetēpune o ka mea ʻono teriyaki ma luna o nā ʻāpana salemona a kālua i loko o ka umu. Ma hope o 4 mau minuke, e hoʻohuli i nā ʻāpana iʻa, e hoʻohui i kahi punetēpune ʻē aʻe o ka mea ʻono teriyaki, a kālua a moʻa ka iʻa. E lawelawe me 3/4 kīʻaha o ka laiki ʻeleʻele i moʻa ʻia a me kahi mea kanu e like me ka broccoli mahu. Hiki iā ʻoe ke pani i ka salemona no kekahi ʻano iʻa ʻē aʻe a i ʻole ka moa ʻili ʻole.
Pehea e hana ai i ka spaghetti me nā halo
E kuke i ka spaghetti palaoa piha e like me nā kuhikuhi i loko o ka pūʻolo. I kēia manawa, i loko o kekahi ipu ʻē aʻe, e kālua i 1 kīʻaha o nā halo i ʻokiʻoki ʻia i loko o 1 1/2 teaspoon o ka ʻaila ʻoliva. E hoʻohui i 3/4 kīʻaha o ka mea ʻono marinara a kuke ma luna o ke ahi haʻahaʻa no kahi o 10 mau minuke. E lawelawe i ka mea ʻono halo ma luna o 3/4 kīʻaha o ka spaghetti i moʻa ʻia. E lawelawe me ka salakeke o ka spinach, peas, kukama, a me nā kāloti.
He alakaʻi wale nō kēia mau meaʻai. Hiki iā ʻoe ke hoʻopilikino iā lākou e like me kou makemake, nā makemake, a me nā kuhikuhi a ke kauka .E hoʻololi. Mai makaʻu e hoʻāʻo i nā mea hou!
Leka Lawe-Home
- ʻAʻole manaʻo ka loaʻa ʻana o ka maʻi diabetes e pono ʻoe e haʻalele i ka meaʻai ʻono. ʻO ka mea nui ka nui a me ke kaulike o kāu mea e ʻai ai.
- E hoʻopololei maʻalahi i kāu mau meaʻai me ka hoʻohana ʻana i ke "Plate Method." E puʻunaue i ka hapalua o kāu pā i nā mea kanu, ka hapalua i ka protein, a me ka hapalua i nā carbohydrates.
- E hōʻoia i loaʻa i kēlā me kēia ʻai nā kalapona, ka protein, a me ka fiber. E kōkua kēia i ka kaohi ʻana i nā piʻi ʻana o ke kō koko.
- Hāʻawi wale kēia ʻatikala i nā ʻōlelo aʻoaʻo laulā. E kūkākūkā mau me kāu kauka a kauka lāʻau paha no ka papaʻai maikaʻi loa a me ka lawe ʻana i nā kalapona no kou kūlana olakino.
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