Ua noʻonoʻo paha ʻoe i ke ʻano o nā 'carbs' i loko o nā meaʻai a mākou e ʻai ai, a no ke aha lākou i koʻikoʻi ai? Malia paha ua haʻi aku kāu kauka iā ʻoe e kāohi i kāu mau carbs no ka mea he maʻi diabetes kou. A i ʻole ke hoʻāʻo nei ʻoe e hōʻemi i kāu mau carbs e lilo ai ke kaumaha. No ke aha ke kumu, i kēia lā e kamaʻilio mākou e pili ana i ke ʻano o kēia helu ʻana i ka carbohydrate a pehea e hana pololei ai. ʻAʻole ia he paʻakikī e like me kou manaʻo, a inā maopopo iā ʻoe, hiki iā ʻoe ke hana maʻalahi iā ʻoe iho.
ʻO ka mea mua, e nānā kākou, he aha nā kalapona?
I ka ʻōlelo maʻalahi, ʻo nā kalapona ke kumu nui o ka ikehu no ko mākou kino. Ua like lākou me ka ʻaila no ke kaʻa. Ke ʻai mākou i kahi meaʻai i loaʻa nā kalapona, hoʻololi koke kā mākou ʻōnaehana hoʻoheheʻe iā lākou i glucose, a i ʻole 'kō koko' e like me kā mākou e kapa nei. A laila hoʻohana ko mākou kino i kēlā glucose e hana i ka ikehu e pono ai lākou i kēlā manawa. Mālama ʻia ke koena i loko o ke kino no ka hoʻohana ma hope.
Inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha a i ʻole e hoʻokele i kahi maʻi e like me ka maʻi diabetes, he mea nui loa ia e kaupalena i kāu lawe ʻana i kēia mau kalapona a koho i nā ʻano kalapona olakino loa.
No ke aha he mea nui ka helu ʻana i nā kalapona no kekahi kanaka me ka maʻi diabetes?
Ke ʻai ke kanaka olakino me ka ʻole o ka maʻi diabetes i kahi meaʻai i loaʻa nā kalapona, piʻi aʻe ko lākou pae kō koko. Eia nō naʻe, i ka manawa like, hele mai kahi hormone i kapa ʻia ʻo ka insulin, ka mea i hana ʻia e ke kino, a kāohi i ka pae kō mai ka piʻi ʻana o ke kiʻekiʻe. E noʻonoʻo i ka insulin e like me ka mākaʻi kaʻa, e kuhikuhi ana i nā kaʻa kō i loko o ke koko i nā wahi kūpono (nā cell) ma ke ʻano hoʻonohonoho.
Akā, he pilikia ko kekahi kanaka me ka maʻi diabetes me kēia kaʻina hana.
- ʻO ka maʻi diabetes ʻAno 1: ʻAʻole hana kēia poʻe i ka insulin i loko o ko lākou kino. No laila, pono lākou e hoʻokomo i ka insulin i waho e kāohi i ko lākou kō koko. No laila, no ka lawe ʻana i ka nui kūpono o ka insulin no ka nui o nā kalapona a lākou e ʻai ai, he mea nui e ʻike pono i ka nui o nā grama o nā kalapona i loko o ka meaʻai a lākou e ʻai ai.
- ʻO ka maʻi diabetes ʻano 2: ʻOiai ua hana ʻia ka insulin i loko o ke kino o kēia poʻe, ʻaʻole pane pono ke kino i kēlā insulin (kūʻē ʻana i ka insulin). Eia kekahi, ʻaʻole lawa paha ka nui i hana ʻia. No laila, pono nō hoʻi kēia poʻe e makaʻala i ka nui o nā kalapona a lākou e ʻai ai.
E ʻike pono kākou i nā meaʻai i loaʻa nā kalapona!
Ke noʻonoʻo kākou i nā kalapona, noʻonoʻo kākou i ka berena, ka laiki, a me nā noodles. Akā, he nui nā meaʻai ʻē aʻe i loaʻa nā kalapona. Inā ʻoe e helu ana i nā kalapona, pono ʻoe e makaʻala i kēia mau mea a pau.
| Māhele meaʻai | Nā hiʻohiʻona maʻamau i ko mākou ʻāina |
|---|---|
| Nā Meaʻai Mānoanoa | Laiki, berena, noodles, ʻuala, ʻuala, cassava, ʻulu, ʻoka |
| Nā kō | Kō keʻokeʻo, mea inu ʻono, keke, biscuits, toffee, meaʻai ʻono |
| Hua | Loaʻa i nā huaʻai a pau, e like me ka maiʻa, ka mango, ka papaya, nā ʻalani, a me nā ʻāpala, nā kalapona. |
| Waiū a me ka Yogurt | Waiū hou, yogurt, waiū momona |
| Nā mea kanu | ʻAʻole nui nā mea kanu i nā kalapona, akā aia kekahi mau mea e like me ka beets, kāloti, pīni, a me ka paukena. |
| Nā legume | Nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, nā pī |
Pehea ʻoe e hoʻolālā ai i kahi pāʻina kūpono iā ʻoe?
ʻO ka hana ʻana i kahi hoʻolālā no ka nui o nā kalapona, ka protein, a me ka momona āu e pono ai i kēlā me kēia lā e hiki ke kōkua i ka mālama ʻana i kāu mau pae kō koko.
Paipai nā loea e loaʻa iā kākou ma waena o 45% a me 65% o kā kākou mau calorie o kēlā me kēia lā mai nā kalapona. Aia he 4 calories i loko o 1 gram o nā kalapona.
Eia kekahi laʻana, inā ʻoe e ʻai ana i 2,000 calories i ka lā, pono ʻoe e hoʻāʻo e ʻai ma waena o 225 a me 325 grams o nā carbohydrates. Eia nō naʻe, inā ʻoe e hoʻāʻo nei e hoʻemi i ke kaumaha , hiki iā ʻoe ke noʻonoʻo e hōʻemi i kēia nui i kahi o 100-150 grams i ka lā.
No kahi kanaka makua me ka maʻi diabetes, ʻo ka pahuhopu maʻamau ka loaʻa ʻana o 45-60 grams o nā kalapona i kēlā me kēia pāʻina nui a me 15-20 grams no ka meaʻai māmā . Eia naʻe, ʻaʻole like kēia no nā kānaka a pau.
ʻO ka mea nui loa: Hiki ke ʻokoʻa kēia mau pae ma muli o kou makahiki, ke kaumaha, kou ʻano hana, a me nā lāʻau lapaʻau āu e lawe ai. No laila, ʻoi aku ka palekana a me ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a meaʻai meaʻai paha e pili ana i ka nui kūpono nou.
E heluhelu kākou i ka lepili meaʻai ma ka ʻeke meaʻai!
I kēia manawa, ua maʻalahi loa ka helu ʻana i nā kalapona i loko o nā meaʻai i hoʻopili ʻia āu e kūʻai ai ma ka hale kūʻai meaʻai. E nānā wale i ka lepili "Nutrition Facts" ma ka ʻeke.
1. E nānā i ka ʻāpana "Kapaa Huina": ʻO ka helu o nā grams ka nui o nā kalapona i loko o kēlā meaʻai.
2. E nānā i ka "Nui Lawelawe": He mea nui loa kēia. ʻO ka helu o nā kalapona ma ka lepili e pili wale nō i kēlā "Nui Lawelawe." Eia kekahi laʻana, inā ʻōlelo kahi ʻeke o nā bisiketi "Nui Lawelawe: 2 bisiketi" a ʻōlelo he 15 gram o nā kalapona, inā ʻoe e ʻai i 4 bisiketi, e loaʻa iā ʻoe he 30 gram o nā kalapona.
3. E makaʻala e pili ana i ka "Dietary Fiber": Ua helu ʻia kēia ma lalo o ka "Total Carbohydrate." He ʻano carb kēia i hiki ʻole i ko kākou kino ke ʻeli. No laila, ʻaʻohe ona hopena koʻikoʻi i nā pae kō koko. ʻOiai ke helu nei kekahi poʻe i ka "Net Carbs" ma ka unuhi ʻana i kēia fiber mai ka huina carbs, paipai nā kauka e hoʻohana i ka waiwai "Total Carbohydrate" .
ʻO ka ʻokoʻa ma waena o nā kalapona maʻalahi a me nā kalapona paʻakikī
ʻElua ʻano kalapona. ʻOiai ua helu ʻia nā mea ʻelua ma nā grama ma ke ʻano like, ʻokoʻa loa ko lākou hopena ma ke kino. No laila he mea nui e ʻike i ka ʻokoʻa.
| ʻAno | Nā Kalapona Maʻalahi | Nā Kalapona Paʻakikī |
|---|---|---|
| ʻAno | Hana ʻia me nā molekala kō maʻalahi. | Ua hoʻopili ʻia nā molekula kō i loko o nā kaulahao lōʻihi. |
| ʻO ka hoʻoheheʻe ʻana | Hoʻoheheʻe koke ʻia a hāʻawi i ka ikehu. | He lōʻihi ka manawa e hoʻoheheʻe ai. |
| Hopena i ke kō koko | Piʻi koke ke kiʻekiʻe o ke kō koko. | Piʻi mālie a mau ke kiʻekiʻe o ke kō koko. |
| Ka waiwai o ka meaʻai | I ka manawa pinepine ʻaʻole i loaʻa ka waiwai kūpono, ua kapa ʻia lākou he "calories hakahaka." | Waiwai i nā meaolaola e like me ka fiber, nā wikamina, a me nā minelala. |
| Nā Laʻana | Kūkae, mea inu ʻono, berena keʻokeʻo, keke, bisiketi, mea ʻono. | Laiki ʻeleʻele, millet, ʻoka, huaʻai, mea kanu, lentil, chickpeas. |
ʻO ke koho ʻana i nā kalapona paʻakikī ka mea maikaʻi loa no kou olakino.
Inā ʻoe e lawe i ka insulin, pehea ʻoe e hoʻoponopono ai i kāu nui o ka carbohydrate?
He mea nui loa kēia no kekahi poʻe e lawe ana i ka insulin no ka ʻai ʻana. Pono ʻoe e helu i ka nui o ka insulin i kūpono no ka helu o nā grama o nā kalapona i ka ʻai āu e ʻai ai. Kāhea mākou i kēia ʻo "Insulin-to-Carbohydrate Ratio." ʻO ia hoʻi, ka helu o nā grama o nā kalapona hiki ke hoʻomalu ʻia me 1 ʻāpana o ka insulin.
ʻO ka maʻamau, hiki i hoʻokahi ʻāpana o ka insulin hana wikiwiki ke kaohi i kahi 12-15 grams o nā kalapona. Akā he waiwai awelika wale nō kēia.
ʻŌlelo Aʻo: ʻOkoʻa loa kēia lakio mai kēlā kanaka a kēia kanaka. Hiki nō hoʻi ke loli me nā mea e like me ka manawa o ka lā, ka nui o kāu hoʻoikaika kino, a me nā pae kaumaha. No laila, he mea nui e hana pū me kāu kauka e ʻimi i kahi lakio e kūpono i kou kino a hana i kahi hoʻolālā. Mai hoʻololi i kāu nui o ka insulin ma kāu iho.
Leka Lawe-Home
- He ala maikaʻi loa ka helu ʻana i nā kalapona e kōkua ai i ka kaohi ʻana i ka maʻi diabetes a me ka hoʻemi ʻana i ke kaumaha.
- Mai poina ʻaʻole i loaʻa wale nā kalapona i ka berena a me ka laiki, akā, i nā huaʻai, ka waiū, kekahi mau mea kanu, a me nā nati.
- I ke kūʻai ʻana i nā meaʻai i hoʻopaʻa ʻia, e nānā pono i nā ʻāpana "Total Carbohydrate" a me "Serving Size" ma ka lepili.
- ʻOi aku ka maikaʻi o ke koho ʻana i nā kalapona paʻakikī e like me nā palaoa piha, nā mea kanu, a me nā legume ma kahi o nā kalapona maʻalahi e like me ke kō a me ka palaoa keʻokeʻo no kou olakino.
- E kamaʻilio me kāu kauka e pili ana i ka nui o nā kalapona āu e pono ai i kēlā me kēia lā, a inā ʻoe e lawe i ka insulin, ka lakio kūpono no ia e loaʻa ai ka ʻōlelo aʻoaʻo maikaʻi loa.
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