Ua ʻike ʻia anei ʻoe a i ʻole kekahi mea kokoke iā ʻoe me ka maʻi diabetes? Ua aʻo aku paha kāu kauka iā ʻoe e hōʻemi i kekahi kaumaha a hana i kekahi mau hoʻololi i ke ʻano o ka nohona e kōkua i ka kaohi ʻana i kou pae kō koko. ʻAʻole ia he mea maʻalahi e like me kou manaʻo. ʻAʻole ia he mea hiki iā ʻoe ke hana me kekahi mau pule o nā papaʻai fad. Akā ua hōʻike ʻia e ka noiʻi ʻana hiki i ka hui pū ʻana o ka hoʻoikaika kino, ka kaohi ʻana i ka hapa, a me kahi papaʻai olakino a kaulike ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu a mālama i ke kaumaha. No laila e nānā kākou i kekahi o nā mea āu e pono ai a ʻaʻole pono e hana e kōkua iā ʻoe e hoʻomaka i kēia huakaʻi.
E koho i kahi ʻano ʻai e kūpono iā ʻoe a hiki iā ʻoe ke mālama.
Inā loaʻa iā ʻoe ka maʻi diabetes Type 2, pono ʻoe e hopohopo nui e pili ana i ke kūʻē ʻana o ka insulin. I ka ʻōlelo maʻalahi, ʻo ia ka manawa hiki ʻole i ko mākou kino ke hoʻohana pono i ka hormone insulin, ka mea e pono ai e wāwahi i ka glucose, ke kō i loko o ko mākou koko, no ka ikehu.
Wahi a nā loea lapaʻau, he mea nui e lilo ma waena o 5% a me 10% o kou kaumaha kino holoʻokoʻa. "Ke lilo kou kaumaha, hiki ke emi iho kou kū'ē ʻana i ka insulin. Hiki i kēia ke kōkua i ka hoʻomaikaʻi ʻana, a malia paha e hoʻohuli i ka maʻi diabetes type 2," wahi a lākou.
Akā no ka lilo ʻana o ke kaumaha a mālama iā ia, pono ʻoe e ʻimi i kahi papaʻai e kūpono iā ʻoe.
"ʻO ka meaʻai maikaʻi loa ka mea hiki iā ʻoe ke pili."
No laila, inā ʻoe e noʻonoʻo ana e hoʻololi i kahi papaʻai maʻi diabetes, e hoʻolohe pono i kēia mau kumu nui ʻekolu:
- E hōʻemi i kāu ʻai ʻana i nā kalapona maʻalahi. Hoʻoheheʻe koke ʻia kēia mau mea a hoʻonui koke i ke kiʻekiʻe o ke kō koko.
- E hōʻemi i ke kō i hoʻomaʻemaʻe ʻia mai kāu papaʻai. E noho mamao mai nā mea inu kō, nā keke, a me nā biscuits i ka hiki.
- E hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili o nā meaʻai āu e kūʻai ai mai ka hale kūʻai. E makaʻala i ka nui o ke kō, nā kalapona, a me nā calorie i loko.
He mea nui loa e kamaʻilio me kāu kauka e pili ana i kēia no nā kikoʻī hou aku a loaʻa i ka ʻōlelo aʻoaʻo i hoʻopilikino ʻia i kou kūlana.
E huli i nā mea pani meaʻai olakino
ʻO kekahi o nā ala maʻalahi loa e hoʻohana ai i kahi nohona olakino, ʻo ia ka loaʻa ʻana o nā mea ʻē aʻe like a momona hoʻi i nā meaʻai āu e makemake ai akā ʻaʻole maikaʻi no kou kino. Eia kekahi laʻana, inā ʻai mau ʻoe i nā kalapona maʻalahi e like me ka berena keʻokeʻo, ka laiki keʻokeʻo, a me nā noodles, hiki iā lākou ke hoʻonui i kou pae kō koko a hoʻonui i ke kūʻē ʻana o ka insulin.
Akā, e hoʻololi i nā meaʻai i loaʻa nā kalapona paʻakikī . Eia kekahi laʻana, ka berena multigrain a i ʻole ka berena i hana ʻia mai ka palaoa wholemeal, a me nā noodles ʻulaʻula. Loaʻa i kēia mau mea ka nui o ka fiber, nā meaʻai, a me nā huaora. No laila, ʻoi aku ka olakino no ke kino.
E nānā kākou i nā pani maʻalahi hiki iā kākou ke hana i ke ola o kēlā me kēia lā.
| E pale i kēia mau mea | E koho i kēia mau mea |
|---|---|
| Berena keʻokeʻo a me ka laiki keʻokeʻo | Palaoa Atta/Kurakkan/Berena Multigrain, Laiki Bran, Laiki ʻulaʻula, ʻOats |
| Nā mea inu kō a me nā mea inu huaʻai | ʻO ka wai, ka wai kinamona, nā mea inu lāʻau e like me Belimal/Ranawara (me ke kō ʻole), ka waiū wai |
| Nā meaʻai palai (e.g. papadums, ʻuala palai) | Nā meaʻai i hoʻolapalapa ʻia a mahu ʻia paha (e.g. ʻuala i hoʻolapalapa ʻia, salakeke mea kanu) |
| Nā mea ʻono e like me nā keke, nā biscuits, ka toffee | Nā hua hou (i ka palena iki), yogurt (haʻahaʻa ke kō), kekahi mau nati e like me ka cashews, nā pīnati |
| ʻAi i hana ʻia - sausages, meatballs | Iʻa hou, moa (me ka ʻili ʻole), hua manu, nā legume e like me ka chickpeas/peas/mung beans |
Pehea e hoʻomākaukau ai i kāu meaʻai
ʻO ke ala maikaʻi loa no kekahi kanaka me ka maʻi diabetes ʻo ia ke "Plate Method." ʻO ia hoʻi, ka māhele ʻana i ka pā i mau ʻāpana a me ka kaʻana like ʻana i ka meaʻai.
E noʻonoʻo he pōʻai kāu pā.
1. Hapalua (1/2) o ka pā: E hoʻopiha me nā mea kanu ʻaʻole starchy. No ka laʻana, nā mea e like me ke kāpeti, nā pī, ka spinach, ka spinach, ka kukama, nā tōmato, a me ka letus. He haʻahaʻa kēia i nā calorie a kiʻekiʻe i ka meaʻai.
2. He hapaha o ka pā:E koho i kahi meaʻai waiwai i ka protein, e like me ka iʻa, ka moa, nā hua manu, nā lentil, a i ʻole nā chickpeas.
3. Nā manawa ʻē aʻe (1/4): E koho i kahi kalapona paʻakikī. Kekahi mea e like me ka laiki ʻulaʻula, ka ʻuala i hoʻolapalapa ʻia, ka ʻuala, a i ʻole kahi ʻāpana cassava.
Ke hoʻomākaukau ʻoe i kāu mau meaʻai ma kēia ʻano, loaʻa iā ʻoe ka meaʻai āu e pono ai, a he kōkua nui ia i ka kaohi ʻana i nā piʻi ʻana o ke kō koko. E hoʻomanaʻo, ʻaʻole pili ka ʻai ʻana i ka ʻai ʻole, akā, pili ia i ka ʻai ʻana i nā mea kūpono, i nā nui kūpono, a i nā manawa kūpono.
Leka Lawe-Home
- ʻAʻole he mea pōkole ka mālama ʻana i ka maʻi diabetes, he nohona lōʻihi ia. No laila hiki iā ʻoe ke hoʻomau i ke koho ʻana i kahi meaʻai olakino āu e hauʻoli ai.
- Ma kahi o nā kalapona maʻalahi e like me ka berena keʻokeʻo a me ka laiki keʻokeʻo, e koho i nā kalapona paʻakikī i waiwai i ka fiber, e like me ka laiki ʻeleʻele a me ka berena palaoa holoʻokoʻa.
- E hoʻāʻo e hoʻopiha i ka hapalua o kāu pā me nā mea kanu. E kōkua kēia iā ʻoe e māʻona a hoʻemi i ka nui o nā calorie āu e lawe ai.
- Ma mua o ka hoʻomaka ʻana i kekahi mea, ʻoiai inā ʻoe e hana ana i nā hoʻololi nui i kāu meaʻai, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo.
- Ma waho aʻe o ka ʻai ʻana, he mea nui nō hoʻi ka hoʻoikaika kino i kēlā me kēia lā no ka kaohi ʻana i ke kō koko. E hoʻāʻo e hele wāwae no 30 mau minuke ma ka liʻiliʻi i ka lā.
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