Inā loaʻa iā ʻoe ka maʻi diabetes, ʻo ka nīnau "He aha kaʻu e ʻai ai i kēia manawa?" e hiki mai ana paha i kou manaʻo i nā manawa a pau, ʻeā? I kekahi manawa makaʻu ʻoe i ka ʻai ʻana i kahi laiki liʻiliʻi, a i kekahi manawa kaumaha ʻoe ke ʻike ʻoe i kahi meaʻai ʻono. ʻO ka ʻoiaʻiʻo, he hopena nui nā meaʻai a mākou e ʻai ai i ko mākou pae kō koko. He ʻoiaʻiʻo loa kēia no kekahi kanaka me ka maʻi diabetes. E kamaʻilio kākou e pili ana i kēia i kēia lā me ka maʻalahi, ma ke ʻano hiki iā ʻoe ke hoʻomaopopo, me he mea lā e kamaʻilio ana ʻoe me kahi hoaaloha.
Ke ʻai mākou i nā calorie he nui aʻe, ʻoiai hoʻi nā kalapona, a i ʻole e like me kā mākou e kapa aku ai iā lākou, starch, ma mua o ka mea e pono ai, piʻi aʻe ko mākou pae kō koko. Inā noho kiʻekiʻe ko mākou pae kō koko no ka manawa lōʻihi, hiki iā ia ke hōʻino i ko mākou mau aʻalolo, nā puʻupaʻa, a me ka puʻuwai. ʻO ia ke kumu e ʻōlelo mau ai nā kauka iā mākou e kāohi i kā mākou ʻai ʻana.
E hoʻomanaʻo, ʻo ka mea nui ma ʻaneʻi, ʻo ia ke koho ʻana i kahi meaʻai olakino e kūpono iā ʻoe, e ʻai i ka manawa kūpono, a e makaʻala i kāu mea e ʻai ai. ʻO ka hana pololei ʻana i kēia mau mea e kōkua i kou kino e hoʻohana pono i ka hormone insulin.
He aha ka meaʻai maikaʻi loa no ka maʻi diabetes?
ʻAʻohe papaʻai hoʻokahi e kūpono i nā mea a pau me ka maʻi diabetes. He ʻokoʻa ke kino o kēlā me kēia kanaka. ʻO kāu pahuhopu ka hana pū ʻana me kāu kauka e hoʻomohala i kahi papaʻai olakino e kōkua iā ʻoe e kāohi i kou koko, cholesterol, a me A1c (kahi ana o kou kō koko awelika i nā mahina 3 i hala), a me ke kōkua pū iā ʻoe e hoʻokele i kou kaumaha.
Aia kekahi mau ʻano meaʻai i ʻae ʻia ma ka honua holoʻokoʻa e kōkua ai i ka kaohi ʻana i ka maʻi diabetes. E nānā kākou i ʻelua o lākou.
1. ʻAi DASH
ʻO ka inoa piha o kēia ʻo 'Dietary Approaches to Stop Hypertension'. I ka ʻōlelo maʻalahi, ua hoʻolauna mua ʻia e kāohi i ke koko kiʻekiʻe, ʻo ia hoʻi, ke koko. Akā ua ʻike ʻia e ka noiʻi he mea maikaʻi loa ia no ka poʻe me ka maʻi diabetes. ʻO ka poʻe maʻi diabetes i hahai i kēia ʻai ua hōʻemi nui i ko lākou koko, ka cholesterol maikaʻi ʻole (LDL), nā waiwai A1c, a me nā pae kō koko hoʻokē ʻai.
He maʻalahi loa ka papaʻai DASH:
- Nā mea e ʻai nui ai: nā mea kanu, nā huaʻai, nā palaoa piha, ka waiū a me nā huahana waiū momona haʻahaʻa, iʻa, ka moa, nā pī, a me nā nati.
- Nā mea e kaupalena ʻia: ʻO nā ʻiʻo momona nui, nā meaʻai waiū momona piha, ka ʻaila niu, ka ʻaila pama, nā mea inu kō, a me nā mea ʻono.
| Māhele meaʻai | Ka nui o ka lawe ʻana i kēlā me kēia lā/pule i manaʻo ʻia |
|---|---|
| Nā mea kanu a me nā mea kanu | 4-5 mau ʻai i ka lā |
| Hua | 4-5 mau ʻai i ka lā (nui waena) |
| Nā palaoa holoʻokoʻa (e.g., laiki bran, oats, millet) | 6-8 mau ʻai i ka lā (nā ʻāpana liʻiliʻi) |
| Nā meaʻai waiū haʻahaʻa momona (e.g. waiū momona ʻole, yogurt) | 2-3 mau ʻai i ka lā |
| Iʻa, moa ʻili ʻole | ʻAʻole iʻoi aku ma mua o 170 grams i ka lā |
| Nā nati, nā hua, nā pīni | 4-5 mau ʻai i ka pule |
| Nā ʻaila a me nā momona | 2-3 lawelawe ʻana i ka lā (2-3 teaspoon) |
| ʻO ka ʻono a me ke kō | Ma lalo o 5 mau ʻai i kēlā me kēia pule (nā ʻāpana liʻiliʻi loa) |
2. ʻAi Kaiwaenahonua
ʻO kēia ka ʻai kuʻuna o ka poʻe ma nā ʻāina a puni ke Kai Mediterranean. He mea maikaʻi loa ia no ka puʻuwai. Ua hōʻike ʻia nā noiʻi e hōʻemi ana kēia ʻai i ka pilikia o ka maʻi puʻuwai, ka maʻi diabetes, kekahi ʻano maʻi kanesa, a me ke kaumaha.
ʻO ke kumu nui o kēia, ʻo ia nā mea kanu, nā huaʻai, nā palaoa piha, nā pīni, nā nati, a me ka ʻaila ʻoliva . Ua kaupalena nui ʻia ka ʻiʻo ʻulaʻula, nā mea hana waiū, nā mea ʻono, ka paʻakai, a me nā meaʻai i hana ʻia.
Nā mea maikaʻi loa e hoʻohui i kāu meaʻai
ʻAe, e nānā kākou i nā meaʻai maikaʻi loa e hoʻohui i kāu papaʻai o kēlā me kēia lā.
Nā mea kanu a me nā mea kanu
Pono kēia e lilo i mōʻī o kāu pā. He mea maikaʻi inā hiki iā ʻoe ke hoʻopiha i ka hapalua o kāu pā me nā mea kanu.
- Nā koho maikaʻi loa: ʻO kēlā me kēia ʻano mea kanu, e like me ka broccoli, kāloti, pī, kukama, tōmato, spinach, kale, a me ka spinach. Hiki ke ʻai maka ʻia kēia mau mea, hoʻolapalapa ʻia, a i ʻole kālua māmā ʻia i ka ʻaila.
- E makaʻala: Hiki i nā mea kanu i loko o ka pahu ke kiʻekiʻe i ka paʻakai. Eia kekahi, e pale i nā salakeke mea kanu i hana ʻia me ka nui o ka pata a me ka tīhi.
Hua
Ua piha nā hua i nā wikamina a me nā meaolaola. Akā, aia pū kekahi kō maoli i loko o nā hua, no laila pono ʻoe e makaʻala i ka nui.
- Nā koho maikaʻi loa: ʻO nā huaʻai hou a pau, e like me nā ʻāpala, nā ʻalani, nā maiʻa, nā hua waina, nā tangerine, nā guava, nā papaya. Ua maikaʻi ka wai hua me ke kō ʻole i hoʻohui ʻia (i nā nui liʻiliʻi).
- Palena: Nā jam, nā hua i loko o ka pahu, a me nā syrup hua i hana ʻia me ke kō.
Pūmua
Loaʻa iā mākou ka protein mai nā mea e like me ka ʻiʻo, ka iʻa, a me nā hua manu.
- Nā koho maikaʻi loa:
- ʻO nā iʻa i waiwai i ka Omega-3, e like me ka salmon, tuna, mackerel, a me nā sardines.
- Moa ʻili ʻole.
- Nā hua manu.
- Nā protein mea kanu e like me nā lentil, chickpeas, peas, a me ka soy .
- Palena: ʻO nā ʻiʻo i hana ʻia e like me nā sausage, meatballs, bacon, pipi momona kiʻekiʻe, puaʻa, a me nā ʻiʻo palai.
Nā meaʻai waiū momona haʻahaʻa
- Nā koho maikaʻi loa: waiū momona ʻole, yogurt momona haʻahaʻa, yogurt Helene.
- Palena: waiū momona piha, tīhi (i nā nui he nui), pata.
Nā meaʻai e pono e kaupalena ʻia
ʻOiai he maʻi diabetes kou, ʻaʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke ʻai i kekahi mea. Akā, aia kekahi mau meaʻai e hiki ai ke hoʻonui i kou pae kō koko. Pono ʻoe e kaupalena i kāu ʻai ʻana i kēia mau meaʻai.
| Māhele meaʻai | Nā mea e kaupalena ai a pale aku paha |
|---|---|
| Mānoanoa / Kalapona | Berena keʻokeʻo, naan, laiki keʻokeʻo (nā ʻāpana nui), rotis palaoa keʻokeʻo, pasta. ʻUala palai. |
| Nā mea ʻono a me nā mea inu | Nā mea inu kō (soda, cordial), nā keke ʻono, nā biscuits, nā puddings, nā toffees, ke kokoleka. Nā wai huaʻai me ke kō kiʻekiʻe. |
| ʻO ka momona a me ka ʻaila | Aia i loko o ka margarine, ka ʻaila palai hohonu, a me ka puaʻa kamato nā momona trans. |
| Pūmua | Nā ʻiʻo i hana ʻia (sausages, bacon), ʻiʻo ʻulaʻula momona nui, ʻili moa, ʻiʻo i palai hohonu ʻia a me ka iʻa. |
| ʻAila | ʻOi aku ka maikaʻi o ka pale ʻana i ka waiʻona. Hiki i ka waiʻona ke hoʻohaʻahaʻa i nā pae kō koko. Inā pono, e noi i kāu kauka no ka ʻōlelo aʻo a inu wale i nā ʻāpana liʻiliʻi ma ka ʻōpū ʻole. |
E hoʻomanaʻo i hoʻokahi mea. Inā ʻoe e hoʻōki i ka ʻai ʻana i ke kō no kekahi mau pule, e maʻa kou kino a me kou alelo iā ia. A laila e emi ana kou makemake i nā mea ʻono. ʻOiai nā mea ʻono maoli e like me nā huaʻai e hoʻomaka e ʻono maikaʻi loa iā ʻoe.
He mea nui: ʻAʻohe meaʻai e hoʻohaʻahaʻa koke i kou pae kō koko. Akā, ʻo ka inu ʻana i ka wai he nui e kōkua i kou mau puʻupaʻa e hoʻokuke aku i ke kō keu. He manaʻo maikaʻi nō hoʻi e hoʻoikaika kino māmā. Akā, e kamaʻilio me kāu kauka e pili ana i kou pae kō koko ma mua o ka hoʻoikaika kino. I kekahi manawa, hiki i ka hoʻoikaika kino nui ke hoʻonui i kou pae kō koko no kekahi manawa.
Leka Lawe-Home
- ʻAʻole manaʻo ka loaʻa ʻana o ka maʻi diabetes ʻaʻole hiki iā ʻoe ke ʻai i ka meaʻai ʻono. He mea nui e koho i ka mea maikaʻi loa a ʻai me ke kaulike .
- E ho'āʻo e hoʻopiha i ka hapalua o kāu pā me nā mea kanu a me nā huaʻai .
- Ma kahi o ka berena keʻokeʻo a me ka laiki keʻokeʻo, e hoʻohui i nā mea e like me ka laiki ʻeleʻele me ka bran, buckwheat, a me ka oats i kāu papaʻai.
- Ma kahi o nā mea inu kō, e hoʻāʻo e inu i nā mea e like me ka wai, ka wai ʻalani, ka wai popekala, a me ke kī ʻole .
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, e kamaʻilio me kāu kauka e pili ana i ia mea. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kou kūlana olakino.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo