Inā loaʻa iā ʻoe ka maʻi diabetes, he mea maʻamau ke manaʻo iki i ka pōloli ma waena o nā meaʻai. Akā i ka manawa like, hopohopo iki paha ʻoe, "Inā ʻai au i kahi mea i kēia manawa, e piʻi aʻe anei koʻu pae kō koko?" ʻO kēia makaʻu ka mea e hoʻomau nei i kekahi poʻe i ka pōloli. Akā, ʻaʻohe pono maoli e pōloli loa. Inā ʻoe e hoʻolālā pono a koho naʻauao, hiki i kēia mau meaʻai liʻiliʻi (e kapa kākou iā lākou he 'meaʻai māmā') i ka lā holoʻokoʻa ke hele i kahi lōʻihi i ka mālama ʻana i kāu pae kō koko paʻa. E nānā kākou pehea e hana pololei ai i kēia.
No laila he aha nā meaʻai maikaʻi loa no ka maʻi diabetes?
I ka ʻōlelo maʻalahi, ʻo nā meaʻai māmā maikaʻi loa no ka poʻe maʻi diabetes e kiʻekiʻe i ka fiber a me ka protein, a haʻahaʻa i ke kō a me ka paʻakai. E hoʻomāʻona kēia mau meaʻai iā ʻoe a kōkua i ka kaohi ʻana i kou pae kō koko me ka ʻole o ka piʻi koke ʻana.
No nā hopena maikaʻi loa, he mea naʻauao ke hoʻohui i kahi kalapona olakino me kahi protein lean. E noʻonoʻo i nā mea e like me kēia.
ʻO nā meaʻai māmā maikaʻi loa he hui pū ʻana o ka protein a me kahi ʻano carbohydrate maikaʻi. E hoʻopiha kēia iā ʻoe a kaohi i kāu kō koko.
Eia kekahi mau manaʻo meaʻai māmā maikaʻi loa hiki iā ʻoe ke hoʻāʻo.
| ʻAno meaʻai māmā | Nā Laʻana |
|---|---|
| ʻO ka hui pū ʻana o ka protein + carbohydrates |
|
| Nā meaʻai māmā momona i ka fiber | |
| Inā makemake ʻoe e ʻai i nā mea ʻono |
Pehea e hiki ai iā ʻoe ke hoʻololi i kekahi o kāu mau meaʻai punahele?
Aia kekahi mau meaʻai a kākou a pau e makemake nui ai, akā, ʻaʻole olakino loa. Eia kekahi laʻana, nā ʻuala palai, nā ʻuala palai, nā patties, nā ʻōwili, nā biscuits ʻono a me nā keke. He mau meaʻai i hana nui ʻia kēia, a me nā meaʻai kiʻekiʻe i ke kō a me ka paʻakai.
ʻAʻole kēia manaʻo e pale aku ʻoe i kēia mau meaʻai no ke koena o kou ola. Eia nō naʻe, inā ʻoe e ʻai iā lākou, e ʻai liʻiliʻi loa . ʻOi aku ka maikaʻi o ka loaʻa ʻana o kahi pani olakino.
Nā makemake a me nā mea pani olakino
E nānā i kēia papa ʻaina. E ʻike ʻoe iā ʻoe iho i nā koho ʻē aʻe maikaʻi āu e koho ai e pani i kāu mau meaʻai punahele.
| He aha kāu makemake e ʻai ai? | He koho ʻē aʻe maikaʻi e koho ai |
|---|---|
| ʻUala ʻuala | Nā ʻuala palai i hoʻomoʻa ʻia a i ʻole ka popcorn i hoʻopulu ʻia i ka ea. |
| Kokoleka | He ʻāpana kokoleka ʻeleʻele liʻiliʻi. |
| Soda | ʻO ka soda ʻai, ka wai lemona māmā, a i ʻole ka wai soda me kahi wai huaʻai. He koho maikaʻi nō hoʻi ka wai ʻalani. |
| Pizza | E hoʻomākaukau ma ka hohola ʻana i ka wai ʻōmato a me kahi tīhi mozzarella liʻiliʻi ma luna o kahi ʻāpana berena palaoa piha. |
| Nā kuki ʻono (nā kuki) | He kuki graham a i ʻole he bisiketi palaoa piha me ke kō haʻahaʻa. |
ʻO ka mea huna i ka ʻai māmā akamai
ʻAʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i nā mea āu e makemake ai. ʻO ke kī, ʻo ia ka hoʻohaʻahaʻa . Inā makemake ʻoe i ke kokoleka, e ʻai i kahi ʻāpana kokoleka ʻeleʻele liʻiliʻi. Inā makemake ʻoe i ka ice cream, e noi no kahi cone nui no nā keiki.
Akā e hoʻomanaʻo, ʻoiai ke olakino o kahi meaʻai māmā, hiki i ka ʻai nui ʻana ke alakaʻi i ka piʻi ʻana o ke kaumaha . Hiki i kēia ke paʻakikī i ka kaohi ʻana i ka maʻi diabetes. No laila pono ʻoe e makaʻala loa i ka nui o ka ʻāpana .
E hoʻomanaʻo i kēia mau mea i ka wā e ʻai ai i nā meaʻai māmā.
- E ana i kāu meaʻai: Mai ʻohi i kahi ʻeke popcorn nui a i ʻole kahi ʻeke biscuits i ka wā e nānā ana i ke TV. Inā ʻoe e hana pēlā, hiki iā ʻoe ke ʻai i ka ʻeke holoʻokoʻa me ka ʻike ʻole. No laila, e puʻunaue i ka nui āu e ʻai ai i hoʻokahi manawa ma kahi pā ʻokoʻa a waiho i ke koena.
- E noʻonoʻo e pili ana i nā calorie a me nā carbohydrates: E hōʻoia i ʻaʻole i ʻoi aku ma mua o 150 calories a me 15-30 grams o nā carbohydrates i kēlā me kēia lawelawe ʻana i kāu meaʻai māmā. Eia kekahi laʻana:
- 15 mau pretzels liʻiliʻi
- 3 kīʻaha o ka popcorn māmā
- 1 kīʻaha o nā hua
- 1/4 kīʻaha hui alahele
- Pololi maoli ʻoe?: E noʻonoʻo ʻelua ma mua o kou hele ʻana i ka lumi kuke. Ke ʻai nei ʻoe no ka mea ke kani nei kou ʻōpū, no ka mea ua pōloli maoli ʻoe? A i ʻole ua luhi wale ʻoe a kaumaha paha? Inā ʻaʻole ʻoe pōloli maoli, e hoʻāʻo e hoʻohuli iā ʻoe iho ma ka hana ʻana i kahi mea ʻē aʻe.
- ʻAi i nā manawa maʻamau: E ho'āʻo e ʻai i nā meaʻai māmā i ka manawa like i kēlā me kēia lā e like me ka hiki. Inā ʻoe e pili i kahi papa hana maʻamau no kāu mau meaʻai nui a me nā meaʻai māmā, e maʻalahi loa ka mālama ʻana i kou pae kō koko i paʻa i ka lā a pau.
Me kēia mau mea a pau, inā ʻaʻole ʻoe maopopo i ka nui o ka meaʻai āu e ʻai ai a me nā ʻano meaʻai māmā āu e koho ai, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka e pili ana i kēia . Inā pono, hiki iā ʻoe ke noi iā ia e kuhikuhi iā ʻoe i kahi meaʻai meaʻai. ʻO kāu kauka ke kanaka maikaʻi loa e haʻi iā ʻoe i ka maikaʻi o kāu ʻai ʻana i kēia manawa e kōkua ana iā ʻoe e kaohi i kāu maʻi diabetes.
Leka Lawe-Home
- I ke koho ʻana i kahi meaʻai māmā inā loaʻa iā ʻoe ka maʻi diabetes, e koho i kahi mea kiʻekiʻe i ka fiber a me ka protein, a haʻahaʻa i ke kō a me ka paʻakai.
- ʻO ka ʻai ʻana i ka hui pū ʻana o ka protein lean a me nā kalapona olakino e kōkua i ka kaohi maikaʻi ʻana i nā pae kō koko.
- E makaʻala loa i ka nui o ka ʻāpana. E ana i ka nui āu e ʻai ai no kēlā me kēia pāʻina a puʻunaue iā ia i mau pā kaʻawale.
- Ke makemake ʻoe e ʻai, e noʻonoʻo inā ua pōloli maoli ʻoe a inā paha ke makemake nei ʻoe e ʻai no kekahi kumu noʻonoʻo.
- E kamaʻilio me kāu kauka e pili ana i kāu mau nīnau e pili ana i kāu papaʻai a me nā meaʻai māmā. Mai makaʻu.
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