Pehea e hana ai i kahi papaʻai kūpono no ka maʻi diabetes? (Palapalaʻai no ka maʻi diabetes)

Ke haʻi aku kāu kauka iā ʻoe he maʻi diabetes kou, ʻo ka nīnau nui e hiki mai ana i ka noʻonoʻo, 'He aha kaʻu e ʻai ai i kēia manawa?' Manaʻo ka poʻe he paʻakikī a hoʻoluhi hoʻi ka mālama ʻana i ka maʻi diabetes. Akā, ʻaʻole pēlā. ʻO ka hana ʻana i kahi meaʻai ʻono a olakino e kōkua iā ʻoe e mālama i kāu maʻi diabetes, ʻaʻole ia he mea paʻakikī e like me kou manaʻo. E nānā kākou pehea e hana ai i kahi papaʻai maʻalahi, ʻono, a olakino hoʻi.

He aha maoli ka papaʻai kūpono no ka maʻi diabetes?

I ka ʻōlelo maʻalahi, he papa ʻai kēia e kōkua iā ʻoe e kāohi i kou pae kō koko, mālama i ke kaumaha olakino, a hōʻemi i kou pilikia o ka maʻi puʻuwai. ʻAʻole pono ia i nā hoʻololi nui. ʻO nā mea nui e noʻonoʻo ai ma aneʻi ʻekolu mau mea a mākou i ʻike mua ai:

1. Nā Meaʻai Ola Kino: Nā mea a mākou e ʻai ai.

2. Nā Ka nui olakino: Ka nui a mākou e ʻai ai.

3. Manawa Ola Kino: Inā paha mākou e ʻai i ka manawa kūpono.

Ke hoʻomaʻamaʻa ʻoe i ka ʻai ʻana i kēia ʻano, ʻaʻole hiki iā ʻoe ke kaohi wale i ka maʻi diabetes, akā i kekahi mau hihia e hoʻohuli i ka maʻi.

He aha nā meaʻai e pono ai kākou e hoʻohui i kā kākou meaʻai?

ʻAʻole pono e kaupalena ʻia kahi ʻai maikaʻi no ka maʻi diabetes i hoʻokahi ʻano meaʻai wale nō. ʻO kahi ʻai kaulike me nā meaola ʻehā āpau - nā kalapona, ka protein, ka fiber, a me ka momona - e kōkua i ka kaohi ʻana i kou pae kō koko mai nā piʻi a me nā hāʻule. Hiki iā ia ke kōkua iā ʻoe e ʻoluʻolu no ka manawa lōʻihi. ʻO ke kī ma ʻaneʻi, ʻo ia ke kau mua i nā meaʻai kūlohelohe a piha ma mua o nā meaʻai i hana ʻia.

Nā kalapona olakino

ʻO nā kalapona nā kō, nā starch, a me nā fiber i loko o ka meaʻai. Makemake mākou e koho i nā kalapona holoʻokoʻa, ʻaʻole i hana ʻia. Mālama kēia iā ʻoe i ka piha, kaohi i ke kō koko, kōkua i ka ʻai ʻana, a kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol.

• Nā ʻano palaoa holoʻokoʻa: Laiki ʻeleʻele, ʻoka, millet, bale.
• Nā huaʻai haʻahaʻa-kō: Nā hua e like me nā blueberries, raspberries, strawberries, a me blueberries.
• Nā mea kanu a me nā greens: broccoli, kāpeti, spinach, cauliflower, beans.
• Nā huahana waiū momona haʻahaʻa: yogurt ʻono ʻole, waiū momona haʻahaʻa.
• Nā Legumes: nā pīni, nā pīni ʻōmaʻomaʻo, nā pīni, nā pīni, nā lentil.

Nā Meaʻai Waiwai i ka Fiber

ʻO ka fiber ka ʻāpana o nā meaʻai mea kanu i hiki ʻole i ko mākou kino ke ʻeli. Akā kōkua ia i ka neʻe ʻana o ka meaʻai ma o kā mākou ʻōnaehana hoʻoheheʻe. Hiki i ka ʻai ʻana i nā meaʻai waiwai i ka fiber ke kōkua iā ʻoe e ʻoluʻolu koke, hiki ke kōkua iā ʻoe e kāohi i kou kaumaha . He mea nui nō hoʻi ka fiber no ka kāohi ʻana i ke kō koko a me nā pae cholesterol.

• Nā mea kanu a me nā mea kanu
• Hua (ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi hua holoʻokoʻa ma kahi o ka wai huaʻai, hiki ke hoʻonui i kou kō koko)
• Nā hua palaoa piha
• Nā nati (cashews, peanuts, almonds)
• Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo

Pūmua

ʻOi aku ka lōʻihi o ka hoʻoheheʻe ʻana o ka protein i ko mākou kino ma mua o nā kalapona. No laila, ke ʻai mākou i kahi meaʻai momona i ka protein, pōloli mākou ma hope. He mea nui nō hoʻi ka protein no ka ulu ʻana o nā ʻiʻo a me ka hoʻoponopono ʻana i nā cell. He mea nui loa kēia hiki ke hoʻoponopono i nā cell no ka mea, ʻoi aku ka lōʻihi o ka ho'ōla ʻana o nā ʻeha ʻili i ka poʻe me ka maʻi diabetes.

• ʻIʻo momona haʻahaʻa: Moa ʻili ʻole.
• Iʻa: ʻO nā iʻa e like me ke kelawallala, thalapat, balaya, a me ka tuna.
• Nā hua manu
• Nā huahana waiū momona haʻahaʻa: yogurt me ke kō ʻole, tīhi momona haʻahaʻa.
• ʻO ka protein mea kanu: Tofu, chickpeas, lentils, pata pīnati.

Nā Momona Maikaʻi

Kōkua ka momona i ko mākou kino e mālama i ka ikehu, hoʻoulu i nā cell, a pale i nā ʻōpū. Maanei, pono mākou e koho i nā ʻano momona "maikaʻi". Ua kapa ʻia kēia mau mea he mau momona "(Monounsaturated)" a me "(Poluunsaturated)". Hoʻemi kēia i ka pae o ka "(LDL) cholesterol" i loko o ko mākou kino a pale i ke olakino o ka puʻuwai. Akā e hoʻomanaʻo, he kiʻekiʻe nā calorie i nā momona maikaʻi, no laila he mea naʻauao ke ʻai iā lākou i nā liʻiliʻi .

• Nā nati (cashews, peanuts)
• ʻAila ʻOliva a me nā ʻOliva
• ʻAvokado
• ʻO nā waikawa momona Omega-3 (loaʻa i nā iʻa ʻaila e like me ka salmon a me nā sardines, a me nā walnuts)

Nā mea e pono ai mākou e hoʻopau loa mai kā mākou meaʻai

ʻO ka ʻai ʻana i nā meaʻai maikaʻi a me ka pale ʻana i nā meaʻai maikaʻi ʻole he mea nui ia no ka mālama ʻana i ka maʻi diabetes. E hoʻāʻo e hōʻemi i kēia mau meaʻai i ka hiki, a i ʻole e hoʻōki loa iā lākou.

He maʻalahi loa ia! "Ke ʻAno Hana Papa Diabetes"

Inā pilikia ʻoe i ka noʻonoʻo ʻana i ka mea e ʻai ai a me ka nui e ʻai ai i ka wā e hoʻomākaukau ai i kahi meaʻai, eia kekahi ʻano hana maʻalahi loa. Ua kapa ʻia ʻo ia ʻo "diabetic plate method."

1. E lawe i kahi pā maʻamau (ma kahi o 9 ʻīniha).

2. E hoʻopiha i ka hapalua (1/2) o kāu pā me nā mea kanu a me nā greens haʻahaʻa-starch. No ka laʻana, nā mea e like me nā pīni, kāpeti, cauliflower, spinach, a me ka letus. He haʻahaʻa kēia mau mea i nā carbohydrates a ʻaʻole hoʻi e hoʻonui i ke kō koko. Piha pū lākou i ka fiber, nā wikamina, a me nā minelala.

3. E hoʻopiha i ka hapahā (1/4) o kāu pā me ka protein momona. Eia kekahi laʻana, he ʻāpana moa ʻili ʻole, he ʻāpana iʻa, he hua manu, a he lentil paha.

4. E hoʻopiha i ke koena (1/4) o kāu pā me nā kalapona olakino. Eia kekahi laʻana, he laiki ʻeleʻele, ʻuala i hoʻolapalapa ʻia, ʻuala, a i ʻole kahi ʻāpana berena palaoa piha.

5. E koho i ka wai a i ʻole kahi mea inu haʻahaʻa-calorie, ʻaʻohe mea ʻono e inu me kāu pāʻina.

E kamaʻilio kākou e pili ana i kahi meaʻai hoʻohālike e kūpono iā Sri Lanka?

ʻAe, e nānā kākou pehea e hoʻohana ai i kā mākou i ʻōlelo ai e hana i kahi pāʻina kūpono no ka lā me ka hoʻohana ʻana i nā meaʻai o ko mākou ʻāina.

ʻAina kakahiaka

• Koho 1: ʻO Kurakkan me 2 rotis, kahi sambol niu paʻakai haʻahaʻa a me kahi hua manu i hoʻolapalapa ʻia.
• Koho 2: He kīʻaha oat me ka hapalua o ka maiʻa a me kekahi mau cashews.
• Koho 3: Me kahi laiki bran, kahi lentil stew, a me ka salakeke ʻōmaʻomaʻo.

ʻAina awakea (e like me ke "ʻano hana pā")

• Hapalua (1/2) o ka pā: Pī me ka ʻaila a me ka salakeke kāpeti.
• He ʻāpana iʻa i hoʻomoʻa ʻia i loko o ka mea ʻala chili (1/4) mai ka pā .
• He ʻāpana o ka pā (1/4): laiki bran.

ʻAina ahiahi (ʻaina māmā)

• Koho 1: Me 2 rotis palaoa atta, kari pīni, a me ka salakeke kukama.
• Koho 2: He ʻāpana moa i kālua ʻia me ka sopa mea kanu.
• Koho 3: He kīʻaha o ka pīni i hoʻolapalapa ʻia a me ke kīʻaha o ka yogurt ʻono ʻole.

Nā meaʻai māmā

Inā pōloli ʻoe ma waena o nā meaʻai, eia kekahi mau mea hiki iā ʻoe ke hopu:

• Ka hapalua kīʻaha o nā chickpeas i hoʻolapalapa ʻia
• He lima o nā pīnati
• Hapalua ʻāpala
• He yogurt ʻono ʻole
• He ʻāpala

He mea nui: He alakaʻi laulā wale nō kēia. E loli ka nui o nā calorie āu e pono ai i kēlā me kēia lā ma muli o kou makahiki, ke kaumaha, ka pae hana, a me ke kūlana olakino. No laila, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a meaʻai meaʻai paha e hana i kahi papaʻai pilikino e kūpono iā ʻoe.