Ua haʻi aku anei kāu kauka iā ʻoe ua emi iki kāu kō i loko o ka ʻai, no laila e makaʻala? A i ʻole ua luhi ʻoe ma mua o ka wā ma mua a ua piʻi iki ke kaumaha? ʻO ke kumu nui ma hope o kēia mau mea, ʻo ia paha ke kūʻē ʻana o ka insulin , a i ʻole ke ʻano i kapa ʻia ʻo " Insulin Resistance". Akā, mai hopohopo, he mea kēia e hiki ke hoʻomalu piha ʻia inā maopopo pono ʻoe a hana i kekahi mau hoʻololi i kāu ʻai.
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. Pono kēia mau hale i ka ikehu e hana. Loaʻa kēia ikehu mai ke kō, a i ʻole ka glucose, a kākou e ʻai ai, ʻoiai mai nā kalapona . Akā, ʻaʻole hiki i kēia glucose ke hele pololei i loko o nā hale i kapa ʻia he mau pūnaewele. Pono ia i kī e wehe i ka puka. ʻO kēlā kī ka hormone insulin . Hana ʻia kēia e ko kākou pancreas.
No laila, ke hiki mai ke kī i kapa ʻia ʻo insulin a kūpono i loko o ka puka o ke kelepona (mea loaʻa), wehe ʻia ka puka a komo ka glucose a hoʻololi ʻia i ikehu.
Akā i ke ʻano o ka `Insulin Resistance`, eia ka mea e hana ʻia. Lilo nā kī ma nā puka o kēlā mau hale i kapa ʻia ʻo nā cell i ʻōpala. ʻO ia hoʻi, inā hiki mai ke kī i kapa ʻia ʻo insulin, ʻaʻole hiki iā ia ke wehe pono i ka puka. No laila, ʻaʻole hiki i ka glucose ke komo i loko o nā cell, a hoʻomaka ia e hōʻiliʻili i loko o ke koko. ʻO kēia ke kumu e mau ai ke kiʻekiʻe o ke kō koko. ʻO kēia ka mea a mākou e kapa nei he `Prediabetes` a me ` Type 2 Diabetes` .
ʻO ke ʻano kēia, ʻoiai ke hana nei kou kino i ka insulin, ʻaʻole hiki iā ia ke hoʻohana pono. Akā ʻo ka nūhou maikaʻi, inā mākou e hoʻomākaukau pono i kā mākou meaʻai, hiki iā mākou ke wehe i kēia 'popo' a hoʻihoʻi i kā mākou mau cell i ka pane maikaʻi ʻana i ka insulin.
No laila he aha nā mea maikaʻi loa e pono ai mākou e hoʻohui i kā mākou mau pā?
ʻAʻole pono kēia i nā mea hoʻohui kūikawā. He mau mea kēia i loaʻa iā mākou ma kā mākou lumi kuke a hiki ke loaʻa maʻalahi. E nānā kākou i kēia mau mea.
| ʻAno meaʻai | He aha ka maikaʻi? / Nā mea nui |
|---|---|
| Nā mea kanu | E hoʻomaka ana i kēia lā, e hoʻopiha i ka hapalua o kāu pā me nā mea kanu. ʻOi aku ka maikaʻi o nā mea kanu lau ʻōmaʻomaʻo ʻeleʻele (spinach, kale, collard greens), broccoli, kāpeti, pī, a me ka melon ʻawaʻawa. He haʻahaʻa kēia i nā calorie a me nā carbohydrates, akā piha i nā meaola a me ka fiber. Eia nō naʻe, pono ʻoe e ʻai i nā mea kanu starchy e like me ka ʻuala, ka ʻuala, ka cassava, a me ka kulina me ka lawa. |
| Nā huaʻai | Ke makemake ʻoe e ʻai i ke kō, e ʻai i nā hua. Akā, no ka mea, aia ke kō maoli i loko o nā hua, e kaupalena iā ia i hoʻokahi a ʻelua paha i ka lā. E noho mamao loa mai nā hua i loko o ka pahu a i ʻole nā hua kō. ʻOi aku ka maikaʻi o nā hua hou. |
| Nā Meaʻai Fiber Kiʻekiʻe | Ua like ka fiber me ko kākou hoaaloha. Hoʻomalu ia i ka wikiwiki o ka hoʻohui ʻia ʻana o ke kō i ke koko. Hiki iā ʻoe ke loaʻa ka nui o ka fiber mai nā mea e like me nā palaoa piha e like me ka oats, ka laiki ʻeleʻele, ka buckwheat, a me ka bale, nā legumes e like me ka lentils, chickpeas, peas, a me nā pī mung, broccoli, a me nā ʻalemona. |
| ʻO ka protein lean | He mea nui ka protein no ko kākou kino. Akā, ma kahi o nā ʻiʻo momona (pipi, puaʻa, kao), e koho i nā protein mea kanu e like me ka moa ʻili ʻole, nā iʻa e like me ka salmon, mackerel, a me ka herring, nā keʻokeʻo hua manu, ka tīhi momona haʻahaʻa, nā chickpeas, nā lentil, a me ka soy. |
| Nā Momona Ola Kino | Ma kahi o nā momona momona maikaʻi ʻole, e hoʻohana i nā aila olakino e like me ka ʻaila ʻoliva, ka ʻaila sesame, ka ʻaila pua nānālā, ka avocado, nā ʻalemona, a me nā cashews. Kōkua kēia i ka hoʻēmi ʻana i ke kūʻē ʻana o ka insulin. |
He aha nā meaʻai a me nā mea inu e pono e hōʻalo ʻia a i ʻole e hoʻēmi ʻia i ka hiki?
He mea nui e ʻai i ka mea maikaʻi, akā he mea nui hoʻi e noho mamao aku mai ka mea ʻino. Eia kou mau 'ʻenemi'.
| He aha e hōʻemi ai | Nā laʻana a me ke kumu |
|---|---|
| Nā Meaʻai i Hana ʻia | ʻO nā mea a pau i loaʻa i loko o nā ʻeke, nā kini, a me nā pahu. Nā biscuits, nā keke, nā sausage, nā noodles, a me nā mea like. Ua piha kēia mau mea i ke kō huna, ka paʻakai, a me nā ʻaila maikaʻi ʻole. |
| Nā Mea Inu Kō | ʻO nā mea inu ʻōmole, nā mea inu ʻono i kūʻai ʻia ma ke ʻano he mea inu huaʻai, a me nā kī hau he mau calorie hakahaka wale nō. Hoʻokiʻekiʻe pololei lākou i nā pae kō koko. |
| Nā Kalapona i Hoʻomaʻemaʻe ʻia | ʻO ka berena keʻokeʻo, ka laiki keʻokeʻo, nā meaʻai i hana ʻia mai ka palaoa berena (nā keke, nā biscuits, nā mea ʻono), a me nā cereals ʻaina kakahiaka haʻahaʻa-fiber. Hoʻoheheʻe koke ʻia kēia mau mea a hoʻohui i ke kō i ke koko. |
| Nā momona olakino ʻole | Nā meaʻai palai hohonu, margarine, a me nā meaʻai kiʻekiʻe i ka momona holoholona. Hoʻonui kēia i ke kū'ē ʻana o ka insulin. |
| 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 lā e hiki ai iā kākou ke hoʻololi i kēia papaʻai i ko kākou ola?
Ke ʻike ʻoe i kēia papa inoa, manaʻo paha ʻoe, "ʻAuē, ʻaʻole hiki iā mākou ke hana i kēia mau mea a pau i ka manawa hoʻokahi." He ʻoiaʻiʻo kēlā. ʻAʻole kēia he kipi i ka pō hoʻokahi. He mea ia e lilo i mea maʻamau iki.
ʻAʻole kēia he ʻai wikiwiki, he ʻano nohona ia!
ʻAʻole kēia he 'ʻai wikiwiki' e hōʻemi ai i ke kaumaha i loko o ʻelua pule. He maʻa maikaʻi kēia e kūkulu i loko o kou ola. No laila e hoʻomaka i kēia manawa. Malia paha hiki iā ʻoe ke hōʻemi i ka nui o nā kīʻaha kī kō āu e inu ai i kēlā me kēia lā. A i ʻole, hiki iā ʻoe ke haʻalele i nā mea inu kō i hoʻokahi lā o ka pule. E hoʻomaka me nā hoʻololi liʻiliʻi.
Mai poina i nā meaʻai!
Manaʻo kekahi poʻe e kōkua ka haʻalele ʻana i ka ʻai ʻana iā ʻoe e hōʻemi i ke kaumaha a hōʻemi i nā calorie. He kuhihewa nui kēlā. ʻO ka hana ʻana pēlā e piʻi a emi iho ai kou kō koko a me nā pae insulin. E hoʻonui hou aku kēia i ke kūʻē ʻana i ka insulin. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i ʻekolu mau ʻai nui a me ʻelua mau meaʻai māmā olakino ma waena .
He mea nui ka nui e like me ka maikaʻi.
ʻOiai he mea nui e noʻonoʻo i ka huina o nā calorie āu e ʻai nei, he mea nui hoʻi e noʻonoʻo i kahi e hele mai ai kēlā mau calorie. Eia kekahi laʻana, ʻo kahi pola laiki keʻokeʻo a me kahi pola laiki ʻeleʻele he like paha ka nui o nā calorie. Eia nō naʻe, ʻoi aku ka nui o ka fiber a me nā meaʻai o ka laiki ʻeleʻele, ʻo ia hoʻi, hoʻonui mālie ia i ke kō koko. No laila e koho i ke koho maikaʻi .
Inā pilikia ʻoe i ka hoʻoholo ʻana i kēia papaʻai a pono ʻoe i ke kōkua i ka hoʻololi ʻana iā ia i kou makemake, e kamaʻilio me kāu kauka . Hiki iā ia ke kōkua iā ʻoe e hana i kahi papaʻai kūpono iā ʻoe.
Leka Lawe-Home
- ʻO ke kū'ē ʻana o ka insulin kahi mea mua i ka maʻi diabetes. ʻO ka ʻike ʻana a me ka kaohi ʻana iā ia i ka wā mua ka hoʻopukapuka kālā nui loa hiki iā ʻoe ke hana i kou olakino i ka wā e hiki mai ana.
- E hōʻemi i nā meaʻai i hana ʻia, ke kō, nā mea inu ʻono, a me nā ʻaila maikaʻi ʻole mai kou ola e like me ka hiki.
- E hoʻopiha i kāu pā me nā mea kanu ʻōniʻoniʻo, nā huaʻai, nā palaoa piha fibrous, nā protein lean (iʻa, moa), a me nā nati.
- ʻAʻole kēia he loli i ka pō hoʻokahi. Mai hopohopo, e kūkulu mālie i nā ʻano maikaʻi. Ke holomua kekahi ʻano, e neʻe i kekahi.
- Inā he mau nīnau a hopohopo paha kāu e pili ana i kēia, e kamaʻilio pono me kāu kauka . He mea nui e ʻimi i ka ʻōlelo aʻoaʻo lapaʻau ma mua o ka hoʻāʻo ʻana i kekahi mea āu e ʻike ai ma ka pūnaewele.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo