Ke haʻi aku kāu kauka iā ʻoe he maʻi diabetes Type 2 kou, hopohopo nui paha ʻoe i kāu mea e ʻai ai a inu ai, ʻeā? "He aha kaʻu e ʻai ai i kēia manawa?", "He mea maikaʻi anei kēia e ʻai ai?", "E piʻi aʻe anei koʻu kō koko inā ʻai nui wau?" He nui paha kāu mau nīnau i loko o kou manaʻo. Akā, mai hopohopo. ʻOiaʻiʻo, inā koho ʻoe i nā meaʻai kūpono e ʻai ai, hiki iā ʻoe ke kāohi i kāu maʻi diabetes a pale iā ʻoe iho mai nā hopena ʻaoʻao e hiki ai ke hana, e like me ka maʻi puʻuwai, ka momona, a me ke koko kiʻekiʻe.
ʻO ka ʻai maikaʻi kahi mea e hāʻawi ai i ko mākou kino i ka meaʻai a me ka ikehu e pono ai lākou, a waiho pū iā mākou me ka manaʻo piha a māʻona. E nānā kākou pehea e hana pono ai i kēia mau mea.
He aha ka helu ʻana i nā Carb?
I ka ʻōlelo maʻalahi, ʻo nā kalapona nā kō, nā starch, a me ka fiber i loaʻa i nā meaʻai he nui a mākou e ʻai ai. No ka laʻana, aia nā kalapona i loko o nā palaoa (laiki, berena), nā huaʻai, ka waiū, a me nā huahana waiū. Hoʻololi ko mākou kino i kēia mau kalapona i glucose, kahi i hoʻohana ʻia no ka ikehu. ʻO ke ʻano kēia, ʻoi aku ka hopena o nā kalapona ma mua o nā meaʻai ʻē aʻe i kāu pae kō koko.
ʻO ka helu ʻana i nā kalapona he ala ia e hoʻolālā ai i kāu mau meaʻai. Kōkua ia iā ʻoe e ʻike i ka nui o nā kalapona āu e ʻai nei i kēlā me kēia lā. Kōkua kēia ʻano hana i kahi kanaka me ka maʻi diabetes e mālama i kēia nui ma kahi pae olakino. Ma o kēia, ʻoi aku ka maʻalahi o ka kaohi ʻana i nā pae kō koko.
ʻO ka maʻamau, paipai nā kauka i kēia ʻano hana no nā poʻe maʻi diabetes e lawe ana i ka insulin. A laila hiki iā ʻoe ke hoʻoponopono i kāu nui o ka insulin e kūlike me ka nui o nā kalapona āu e ʻai ai.
Ua ana ʻia nā kalapona i nā grama. E nānā i ka nui o nā kalapona i loko o nā meaʻai āu e ʻai ai a hoʻohui i ka nui āu e ʻai ai i kēlā me kēia pāʻina. Ma ke ʻano laulā, he manaʻo maikaʻi e ʻai ma waena o 45-60 grama o nā kalapona no kēlā me kēia pāʻina nui a me 15-20 grama no kēlā me kēia meaʻai māmā.
Akā e hoʻomanaʻo i hoʻokahi mea. ʻAʻole like nā kalapona a pau. ʻO nā huaʻai hou, nā mea kanu, nā palaoa piha, a me nā huahana waiū momona haʻahaʻa nā ala maikaʻi loa e loaʻa ai nā kalapona. ʻO kēia no ka mea, hoʻolohi nā meaʻai momona i ka fiber i ka omo ʻana o ke kō i loko o ke kino i kona hele ʻana ma o ko kākou ʻōpū. ʻO ke ʻano kēia, ʻaʻohe piʻi koke ʻana o ke kō koko.
Hiki i kāu kauka a meaʻai meaʻai paha ke hana i kahi papaʻai kikoʻī nāu.
He aha ka helu Glycemic?
Ma waho aʻe o ka nui o nā kalapona, loaʻa pū kekahi waiwai i nā meaʻai i kapa ʻia ʻo ka Glycemic Index (GI). Ana kēia helu i ka wikiwiki o ka hoʻokiʻekiʻe ʻana o kahi meaʻai i kou mau pae kō koko. Hele kēia helu mai ka 0 a i ka 100.
- Nā meaʻai GI kiʻekiʻe: Hoʻololi koke ʻia nā meaʻai e like me ke kō i hoʻomaʻemaʻe ʻia i glucose e ke kino. He mau meaʻai kēia me ka GI kiʻekiʻe.
- Nā meaʻai GI haʻahaʻa: ʻOi aku ka lōʻihi o ka hoʻoheheʻe ʻana o kēia mau mea a hoʻokuʻu lohi i ka glucose. Loaʻa iā lākou ka nui o ka fiber, protein, a me ka momona.
ʻO ke koho ʻana i nā meaʻai me ka GI haʻahaʻa e kōkua i ka mālama ʻana i kou pae kō koko i ʻoi aku ka paʻa. Akā, ʻaʻole kūpono ka helu kuhikuhi glycemic. No ka laʻana, ʻoi aku ka kiʻekiʻe o nā calorie a i ʻole ka momona maikaʻi ʻole o kahi meaʻai me ka GI haʻahaʻa. ʻAʻole hoʻi ia e noʻonoʻo i ke ʻano o kāu kuke ʻana a i ʻole nā mea ʻē aʻe āu e ʻai ai me ia. No ka laʻana, inā ʻoe e ʻai i kahi kalapona me ka protein a momona paha, hoʻolohi ia i ka omo ʻana o ka kalapona.
Nā Superfoods e kōkua i ka kaohi ʻana i ka maʻi diabetes
Ua piha kēia mau meaʻai i nā meaolaola e like me ka fiber, nā wikamina, a me nā minelala e pale ai iā kākou mai ka maʻi diabetes a me nā maʻi ʻē aʻe. E nānā kākou i ko lākou ʻano.
| ʻAno meaʻai | Nā hiʻohiʻona kūikawā a me nā kuhikuhi |
|---|---|
| Nā mea kanu ʻōmaʻomaʻo ʻeleʻele (Spinach, Gotu Kola, Mukunwenna, Kankun) | He haʻahaʻa ko lākou i nā calorie a me nā kalapona, akā kiʻekiʻe i ka meaʻai. He haʻahaʻa ko lākou GI, kahi e kōkua ai i ka kaohi ʻana i ke kō koko. He waiwai nui hoʻi lākou i ka mineral magnesium, kahi e kōkua ai i ka hana insulin i loko o ke kino. |
| Nā hua a me nā hua haʻahaʻa-kō (ʻŌhelopapa, kuawa, nekitarini) | Ke makemake ʻoe i kahi mea ʻono, e koho i kahi mea e like me kēia. Piha lākou i ka fiber, nā wikamina, a me nā antioxidants. Ua hōʻike ʻia e ka noiʻi ʻana hiki i ka ʻai ʻana i nā hua GI haʻahaʻa ke hoʻohaʻahaʻa i ke koko a me ka pilikia o ka maʻi puʻuwai. |
| Iʻa ʻaila (Kamona, tuna, sardines, herring) | E ho'āʻo e ʻai i ka iʻa ma ka liʻiliʻi ʻelua i ka pule. Hoʻemi nā momona omega-3 i loko o kēia mau iʻa i ka mumū i loko o ke kino. Mālama lākou i nā maʻi puʻuwai a me ka diabetic retinopathy. Ma kahi o ka palai hohonu , e kālua, e hoʻomoʻa, a i ʻole e mahu. |
| Nā nati (Pīnati, ʻalemona, cashews) | Ua hōʻike ʻia nā noiʻi he haʻahaʻa ka pilikia o ka maʻi puʻuwai no ka poʻe maʻi diabetes e ʻai ana i nā nati. Piha lākou i nā momona olakino, ka protein, a me ka fiber, e kōkua ana e hoʻomāʻona iā ʻoe a mālama i kou pae kō koko i kūpaʻa. |
| Nā huaʻai holoʻokoʻa (Laiki ʻōpala, sorghum, ʻoka) | I ke kūʻai ʻana i ka berena a me ka pasta, e nānā i nā huaʻōlelo "whole" ma ka lepili. ʻOi aku ka nui o ka fiber ma mua o ka berena keʻokeʻo a me ka laiki keʻokeʻo. He haʻahaʻa hoʻi ko lākou GI. No laila, kōkua lākou i ka mālama ʻana i ke kō koko paʻa. |
| ʻUala | ʻOi aku ka maikaʻi o ka ʻuala ma mua o ka ʻuala. Loaʻa iā lākou ka fiber a me ka wikamina A, he mea maikaʻi ia no ke olakino o nā maka. E ho'āʻo e kāpīpī i kahi kinamona liʻiliʻi ma luna. Manaʻo ʻia hoʻi ke kōkua ʻana o ke kinamona i ke kino e hoʻohana maikaʻi i ka insulin. |
| Nā hua legume (Nā lentil, chickpeas, pipi kau, pīni ʻōmaʻomaʻo) | He mea maikaʻi kēia no ka puʻuwai a no ka maʻi diabetes. ʻO ka ʻai ʻana iā lākou ma ke ʻano he ʻāpana o ka papaʻai haʻahaʻa-GI hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō koko. Inā hoʻohana ʻia nā mea i loko o ka pahu, e holoi maikaʻi iā lākou e wehe i ka paʻakai keu. |
| Waiū a me ka yogurt | Hiki i ka wikamina D i loko o nā meaʻai waiū ke kōkua i ka hana o ka insulin. E koho i nā yogurts haʻahaʻa-kō a me ka waiū momona haʻahaʻa a momona ʻole paha. |
| Hua citrus (ʻAlani, ʻalani) | He mea maikaʻi kēia no ka loaʻa ʻana o ka wikamina C.Akā ʻoi aku ka maikaʻi o ka ʻai ʻana i ka hua holoʻokoʻa ma mua o ka inu ʻana i ka wai, no ka mea, kōkua ka fiber i loko o ka hua i ka ʻai ʻana a pale i ka piʻi koke ʻana o ke kō koko. |
ʻŌlelo aʻo kūikawā e pili ana i ka pomelo!
Pono ʻoe e makaʻala iki e pili ana i ka pomelo, no ka mea hiki iā ia ke launa pū me kekahi mau lāʻau lapaʻau. ʻOi aku ka maikaʻi, hiki iā ia ke launa pū me nā lāʻau lapaʻau maʻi diabetes e like me ka repaglinide, e hoʻohaʻahaʻa loa i ke kō koko (hypoglycemia).
Hoʻopili pū ka Grapefruit me nā lāʻau lapaʻau e hiki mai ana:
- ʻO kekahi mau lāʻau lapaʻau e hoʻohaʻahaʻa i ka cholesterol, no ka laʻana atorvastatin (Lipitor) a me simvastatin (Zocor).
- Nā lāʻau lapaʻau koko e like me nifedipine (Procardia).
No laila, ma mua o kou ʻai ʻana i ka hua ʻāpala, e ʻoluʻolu e nīnau i kāu kauka e hōʻoia ʻaʻole ia e hoʻopilikia i nā lāʻau lapaʻau āu e lawe nei.
Leka Lawe-Home
- He hopena nui ko ka meaʻai āu e ʻai ai i ka kaohi ʻana i ka maʻi diabetes type 2, no laila e makaʻala i kāu mea e ʻai ai.
- E hoʻohui i nā palaoa piha i waiwai i ka fiber, nā lau ʻōmaʻomaʻo, a me nā protein olakino (iʻa, legumes) i kāu meaʻai.
- ʻO ka hoʻomaopopo ʻana i ka helu ʻana o nā kalapona a me ka glycemic index (GI) hiki ke kōkua nui i ka kaohi ʻana i kāu pae kō koko.
- E hōʻemi i nā meaʻai a me nā mea inu kō, a me nā meaʻai i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia (berena keʻokeʻo, keke) i ka hiki.
- E ʻimi i ka ʻōlelo aʻo a kāu kauka a meaʻai meaʻai paha e hana i ka papaʻai maikaʻi loa nāu.
- Hiki i kekahi mau meaʻai, e like me ka huaʻala, ke launa pū me nā lāʻau lapaʻau āu e lawe ai, no laila he mea naʻauao ke nīnau aku i kāu kauka ma mua o ka hoʻohui ʻana i kekahi mea hou i kāu meaʻai.
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