Ua haʻi aku anei kekahi kauka iā ʻoe, "He nui loa kou kō, pono ʻoe e makaʻala i kāu ʻai"? A i ʻole ua aʻo ʻia ʻoe e noʻonoʻo e pili ana i ia mea no ka mea ua kaumaha iki ʻoe? ʻO kekahi o nā kumu nui o kēia mau kūlana he mea i kapa ʻia ʻo "insulin resistance." ʻOiai paha e kani weliweli ka inoa, he mea ia e hiki ke hoʻomalu maʻalahi inā maopopo iā ʻoe a hoʻololi iki i kāu mau ʻano ʻai. No laila e kamaʻilio kākou e pili ana i kēia i kēia lā.
I ka ʻōlelo maʻalahi, he aha ke ʻano o ke kūʻē ʻana i ka insulin?
E noʻonoʻo i nā pūnaewele i loko o ko kākou kino e like me nā hale liʻiliʻi. ʻO ke kō a kākou e ʻai ai, i kapa ʻia ʻo glucose, e komo i loko o kēia mau pūnaewele e hāʻawi iā kākou i ka ikehu. Akā, pono kēia glucose i kahi kī kūikawā e wehe ai i ka puka e komo ai i loko o nā pūnaewele. ʻO kēlā kī ka hormone insulin . Hana ʻia kēia e kahi ʻōkana i kapa ʻia ʻo ko kākou pancreas.
No laila, ʻo ke kū'ē ʻana o ka insulin ʻo ia hoʻi ʻaʻole hana pono ke kī (insulin). Me he mea lā ua ālai ʻia nā puka kī ma nā puka o nā cell. No laila, ʻaʻole hiki i ka glucose ke komo i loko o nā cell, a hōʻiliʻili ia i loko o ke koko. Inā noho kiʻekiʻe nā pae kō koko e like me kēia, hiki iā ia ke ulu i ka Type 2 Diabetes a i ʻole Prediabetes.
E hoʻomanaʻo, ʻo ka pilikia o ka hoʻomohala ʻana i ke kūʻē ʻana o ka insulin e piʻi nui ana i ka piʻi ʻana o ke kaumaha o ke kino. No laila, ʻo ka hopena maikaʻi loa no ka mea momona, ʻo ia ka hoʻemi ʻana i ke kaumaha ma ke ʻano olakino .
No laila he aha nā meaʻai maikaʻi loa e pono ai mākou e ʻai?
ʻAe, e nānā kākou i nā mea e pono ai kākou e hoʻohui i kā kākou papaʻai e kāohi ai i kēia kūlana. ʻAʻole ia he mea paʻakikī.
| ʻAno meaʻai | He aha kāu e ʻai ai a no ke aha? |
|---|---|
| Nā mea kanu | E ʻai i nā mea kanu ʻōmaʻomaʻo he nui (spinach, kale, spinach). He haʻahaʻa lākou i nā calorie a me nā carbohydrates, a kiʻekiʻe i ka meaʻai. E ʻai i nā mea kanu starch e like me ka ʻuala, ka ʻuala, a me ka cassava ma ke kaulike. |
| Nā huaʻai | He mea maikaʻi nā hua hou. E pale i nā hua i hana ʻia me ke kō. Ke makemake ʻoe i nā mea ʻono, e ʻai i nā hua. Akā e hoʻomanaʻo, he mau kalapona nō hoʻi nā hua. |
| Nā meaʻai waiwai i ka fiber | He mea kōkua nui kēia i ka kaohi ʻana i nā pae kō koko. E hoʻokomo i nā mea e like me ka ʻoka, ka bale, ka chickpeas, ka lentil, ka chickpeas, a me nā pī i kāu papaʻai. |
| Nā kalapona olakino | E koho i nā palaoa piha ma kahi o ka berena a me ka pasta i hana ʻia me ka palaoa berena. No ka laʻana, inā ʻoe e ʻai i ka laiki ʻeleʻele me ka bran ma kahi o ka laiki keʻokeʻo, ʻoi aku ka maikaʻi o ka berena i hana ʻia me ka palaoa atta. |
| ʻO ka protein lean | E hōʻemi i ka ʻai ʻana i nā ʻiʻo momona (pipi, puaʻa) a ʻai hou aku i nā mea e like me ka moa ʻili ʻole, iʻa (kamona, tuna, sardines), nā keʻokeʻo hua manu, nā chickpeas, a me nā lentil. |
| Nā Momona Ola Kino | Ma kahi o nā aila holoholona, ka pata, a me ka margarine, e hoʻohana i nā aila mea kanu e like me ka ʻaila ʻoliva, ka ʻaila pua nānālā, a me ka ʻaila sesame. He mea maikaʻi nō hoʻi nā mea e like me ka avocado a me ka pīnati. |
| Nā meaʻai waiū momona haʻahaʻa | ʻO ka waiū momona haʻahaʻa a me ka yogurt momona ʻole he ala maikaʻi ia e loaʻa ai ka calcium a me ka protein. |
He aha nā meaʻai e pono ai mākou e kāohi a hoʻōki paha i ka ʻai ʻana?
ʻOiai he mea nui ka ʻai ʻana i nā meaʻai maikaʻi, he mea nui nō hoʻi e pale i kekahi mau meaʻai e hiki ke hoʻonui hou i ke kū'ē ʻana o ka insulin.
| ʻAno meaʻai e hoʻōki ai | Nā laʻana a me ke kumu |
|---|---|
| Nā Meaʻai i Hana ʻia | Nā meaʻai i loaʻa i loko o nā kini, nā pahu, a me nā ʻeke. Loaʻa pinepine i kēia mau meaʻai ke kō i hoʻohui ʻia, ka paʻakai, a me nā momona maikaʻi ʻole. ʻO nā laʻana e komo pū me nā sausage, nā meatballs, a me nā noodles. |
| Nā mea inu kō | ʻO ka soda, nā mea inu ʻono, ke kī hau, a me nā mea inu i kapa ʻia he wai wikamina. Hoʻonui kēia i ke kaumaha pono ʻole. |
| Nā Kalapona i Hoʻomaʻemaʻe ʻia | Nā mea e like me ka berena keʻokeʻo, nā keke, nā biscuits, nā mea ʻono, a me nā ʻōwili i hana ʻia mai ka palaoa berena. Hoʻohui koke kēia mau mea i ke kō i ke koko. |
| Nā momona maikaʻi ʻole (Nā momona saturated a me Trans) | E hōʻalo i nā meaʻai i palai nui ʻia (nā ʻuala palai, nā cutlets), ka tīhi momona kiʻekiʻe, ka pata, a me ka hoʻohana nui ʻana i ka ʻaila niu. |
| ʻAila | ʻO ka inu nui ʻana i ka waiʻona, ʻoi aku hoʻi i ka wā lōʻihi, hoʻonui i ka pilikia o ke kūʻē ʻana i ka insulin a me ka maʻi diabetes. |
Pehea e hana ai i kahi papaʻai olakino?
Me he mea lā he mea paʻakikī ke hana i kēia hoʻololi i ka pō hoʻokahi. He ʻoiaʻiʻo kēlā. Akā, e kōkua kēia mau ʻōlelo aʻoaʻo liʻiliʻi iā ʻoe.
ʻAʻole i ka manawa hoʻokahi, e hoʻomaʻamaʻa iki iā ia.
Mai manaʻo ʻoe e hoʻōki ʻoe i nā mea āpau mai kēia lā aku. ʻAʻole ia e holo pono. E hoʻomaka me nā hoʻololi liʻiliʻi. Malia paha inā inu ʻoe i 5 kīʻaha kī kō i ka lā, e hoʻēmi iā ia i 3. E hoʻomaʻamaʻa i ka inu ʻana i kahi ʻōmole wai ma kahi o kahi ʻōmole inu kō. E hoʻomaka me nā mea liʻiliʻi e like me kēia a hoʻolilo iā ia i mea maʻamau mau loa.
E hana iā ia e kūpono iā ʻoe.
ʻAʻohe papaʻai hoʻokahi e kūpono i nā mea āpau. Pono ʻoe e hoʻopilikino i kāu papaʻai i kou nohona a me kāu mau makemake meaʻai. ʻO ke ala maikaʻi loa e hana ai i kēia, ʻo ia ke kamaʻilio me kāu kauka . E hāʻawi ʻo ia iā ʻoe i nā ʻōlelo aʻoaʻo kikoʻī e pili ana i kou kūlana olakino.
Mai hōʻalo i nā meaʻai.
Mai manaʻo ʻoe "ʻo ka haʻalele ʻana i kahi ʻai e kōkua iā ʻoe e hōʻemi i ke kaumaha no ka mea ʻoi aku ka liʻiliʻi o nā calorie āu e ʻai nei." ʻO ka hana ʻana pēlā e piʻi a hāʻule ai kāu insulin a me ke kō. Hiki i kēia ke alakaʻi i ka hoʻonui ʻia o ka momona o ka ʻōpū, ʻoi aku ka ʻino o ke kūʻē ʻana i ka insulin.
E noʻonoʻo i ka nui a me ka maikaʻi o nā calorie
ʻO ke ʻano o ka meaʻai āu e loaʻa ai kēlā mau calorie e like me ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā, ʻo ia ke ʻano o ka meaʻai āu e loaʻa ai kēlā mau calorie. Hiki iā ʻoe ke loaʻa ka nui o nā calorie mai kahi pā laiki keʻokeʻo e like me ka mea hiki iā ʻoe mai kahi pāʻina momona o nā mea kanu, iʻa, a me ka laiki ʻulaʻula. No laila e noʻonoʻo mau i ka maikaʻi .
Leka Lawe-Home
- He kūlana ma mua o ka maʻi diabetes ke kū'ē ʻana o ka insulin. Akā, mai hopohopo, hiki ke mālama maikaʻi ʻia me ka ʻai kūpono a me nā hoʻololi ʻana i ke ʻano o ka nohona .
- Inā ʻoi aku kou kaumaha ma mua o ka maʻamau, ʻo ka hoʻēmi kaumaha ka mea nui loa hiki iā ʻoe ke hana.
- Ma kahi o nā meaʻai i hana ʻia, nā meaʻai kō, a me nā meaʻai momona nui, e hoʻohui i nā meaʻai kūlohelohe e like me nā mea kanu, nā huaʻai, nā palaoa piha, a me nā ʻiʻo momona i kāu pā.
- Inā he mau nīnau kāu e pili ana i kēia meaʻai, mai hoʻoholo wale ʻoe, akā e kamaʻilio me kāu kauka a loaʻa i ka ʻōlelo aʻoaʻo maikaʻi loa.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo