Ke haʻi ʻia aku i nā kānaka he maʻi diabetes ko lākou, ʻo ka mea mua a lākou e makaʻu nei, ʻo ia ka ʻai ʻana i nā hua. Hoʻōki loa ka poʻe he nui i ka ʻai ʻana i nā hua, me ka manaʻo, 'Auē, he ʻono ka hua, e hoʻonui ia i ke kō koko.' I kekahi manawa lohe mākou i nā hoaaloha a me nā ʻohana e ʻōlelo ana, "ʻAuē... ʻaʻohe ou kō? ʻAʻole pono ʻoe e ʻai i nā hua." Akā, pono maoli anei ia e like me ia? ʻO ka hua anei ka ʻenemi o ka maʻi diabetes? I kēia lā, e kamaʻilio kākou inā he hoaaloha a he ʻenemi paha ka hua no ka mea me ka maʻi diabetes.
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He aha ka mea e hana maoli ai i ko mākou kō koko ke ʻai mākou i nā hua?
I ka ʻōlelo maʻalahi, loaʻa ka ʻono o ka hua mai ke kō kūlohelohe i kapa ʻia ʻo 'Fructose' . Ke ʻai mākou i nā hua, hoʻololi ko mākou kino i kēia 'Fructose' i ' Glucose'. ʻO kēia no ka mea hiki i nā ʻāpana o ko mākou kino ke hoʻohana wale i ka 'Glucose' ma ke ʻano he ikehu. Ke komo kēia 'Glucose' i ke koko, piʻi aʻe nā pae kō koko.
"No laila, ʻaʻole maikaʻi ka ʻai ʻana i nā hua," e noʻonoʻo paha ʻoe. Akā e kali iki. Eia ka mea nui. ʻAʻole wale ke kō i loko o nā hua, akā he mea nui hoʻi i kapa ʻia ʻo fiber . Hana kēia fiber e like me ka huʻa. ʻO ia hoʻi, ʻo ka wikiwiki o ka hoʻohui ʻia ʻana o ke kō i ke koko mai nā huaʻai e kāohi nui ʻia e kēia fiber, kahi e hana ʻia.
E noʻonoʻo, inā ʻoe e inu i kahi mea inu ʻono, ʻo ke kō i loko me ka wikiwiki a me ka ʻole o ke keakea ʻana, i loko o nā minuke, e hoʻonui koke i ka pae kō. Akā ke ʻai ʻoe i kahi hua, ua komo mālie ke kō i loko o ke koko ma muli o ka fiber i loko. No laila, ʻaʻole e piʻi koke ka pae kō koko. ʻO kēia ka ʻokoʻa nui ma waena o nā huaʻai a me nā meaʻai i hoʻomāʻona ʻia.
Eia nō naʻe, inā loaʻa iā ʻoe ka maʻi diabetes, pono ʻoe e makaʻala e pili ana i ka nui o nā hua āu e ʻai ai ma ke ʻano he ʻāpana o kāu papaʻai o kēlā me kēia lā. Inā pilikia ʻoe i ka kaohi ʻana i kou pae kō koko, e kamaʻilio koke me kāu kauka.
Nā pōmaikaʻi o ka ʻai ʻana i nā hua no kekahi kanaka me ka maʻi diabetes
He meaʻai nui nā huaʻai i piha i nā wikamina, nā minelala, a me nā phytochemicals he mea pono loa ia no ko kākou kino. Eia kekahi o nā pono o ka ʻai ʻana i nā huaʻai no kekahi kanaka me ka maʻi diabetes.
- Hoʻēmi i ka pilikia o ka maʻi puʻuwai: ʻO ka poʻe me ka maʻi diabetes he ʻelua ka nui o ka loaʻa ʻana o ka hōʻeha puʻuwai a i ʻole ka hahau ma mua o nā poʻe ʻē aʻe. Kōkua nā meaʻai i loko o nā huaʻai i ka hoʻēmi ʻana i kēia pilikia ma ka pale ʻana i nā kīʻaha koko a me ka kaohi ʻana i ka cholesterol a me ke koko.
- Kōkua i ke kō koko a me ka kaohi kaumaha:Ma muli o ka fiber a mākou i kamaʻilio ai ma mua, ʻo ka ʻai ʻana i nā huaʻai e hoʻomāʻona ai ʻoe. No laila, ʻoi aku ka maʻalahi o ka kāohi ʻana i ka ʻai pono ʻole a mālama i ke kaumaha o ke kino. Ua ʻike kekahi mau noiʻi e hiki i ka ʻai ʻana i nā huaʻai e like me nā blueberries, nā ʻāpala, a me nā pea ma ka liʻiliʻi he ʻelima mau lā o ka pule ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka 'Type 2 Diabetes' (type 2 diabetes) ma kahi o 23%.
- Hoʻomaikaʻi i ke olakino holoʻokoʻa: Kōkua ka fiber i loko o nā huaʻai i ka ʻai ʻana a kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū. Eia kekahi, ʻoiai he wai ka hapa nui o nā huaʻai, kōkua lākou i ka mālama ʻana i ke kino i ka wai.
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ʻO ka maʻamau, ua manaʻo ʻia he 15 grams o nā kalapona i loko o hoʻokahi lawelawe ʻana o ka hua. Eia nō naʻe, ʻokoʻa kēia nui mai kēlā me kēia hua.
E noʻonoʻo, inā makemake ʻoe e hoʻopau i 15 grams o nā kalapona, eia ka nui o kāu e ʻai ai:
- Ka hapalua o kahi ʻāpala waena
- Hapalua ka maiʻa
- 1 kīʻaha blackberries a i ʻole raspberries
- 1 1/4 kīʻaha ʻōpena
- 1 kīʻaha melona i ʻoki ʻia
- 2 punetēpē hua waina maloʻo
Ua ʻike anei ʻoe? Loaʻa i ka hapalua o ka ʻāpala ka nui like o nā kalapona me ʻelua punetēpē o nā hua waina maloʻo. No laila he mea nui e noʻonoʻo i ka nui o kāu ʻai ʻana.
He aha ka helu Glycemic?
Maanei pono kākou e ʻike i kahi mea nui ʻē aʻe. ʻO ia ka Glycemic Index (GI) . I ka ʻōlelo maʻalahi, ana ia i ka wikiwiki o ka piʻi ʻana o ko kākou pae kō koko ma hope o ka ʻai ʻana i kahi meaʻai.
- Nā meaʻai GI haʻahaʻa: Hoʻonui mālie kēia mau meaʻai i ka pae kō koko ke ʻai ʻia (ʻoi aku ka waiwai GI ma mua o 55).
- Nā meaʻai GI kiʻekiʻe: Hoʻonui koke kēia i nā pae kō koko ke ʻai ʻia (ʻoi aku ka waiwai GI 70 a ʻoi aku paha).
ʻOi aku ka maikaʻi no ka poʻe me ka maʻi diabetes ke koho i nā meaʻai me ka GI haʻahaʻa.
ʻO nā hua maikaʻi loa a akahele loa no ka maʻi diabetes
Mai ka papa ma lalo nei, hiki iā ʻoe ke ʻike i nā hua maikaʻi loa no ka poʻe me ka maʻi diabetes (GI haʻahaʻa) a me nā mea āu e makaʻala iki ai (GI kiʻekiʻe).
| Nā hua GI haʻahaʻa (ʻo kēia nā mea maikaʻi loa) | Nā hua me nā waiwai GI kiʻekiʻe (e makaʻala me kēia) |
|---|---|
| Nā Cherries (GI - 20) | Paina (GI - 58) |
| Nā ʻōhelopapa (GI - 25) | Mango (GI - 60) |
| Nā Pea (GI - 30) | Nā Lā Maloʻo (GI - 62) |
| ʻĀpala (GI - 39) | Hua waina maloʻo (GI - 66) |
| Nā ʻalani (GI - 35) | ʻUmeke (GI - 76) |
| Nā hua waina (GI - 45) | |
| Maiʻa (GI - 55) |
5 mau ala e ʻai ai i nā hua me ke olakino me ka ʻole o ka hoʻohui ʻana i ka nui o ke kō
ʻAe, pehea lā e hoʻohui ai i kēia hua i kā mākou meaʻai? Eia kekahi mau ʻōlelo aʻoaʻo maʻalahi.
1. E kāohi i ka nui: E makaʻala loa i ka ʻai ʻana i nā hua maloʻo, ʻoi aku hoʻi. E like me kā mākou i ʻike ai ma mua, ʻelua punetēpē o nā hua waina maloʻo i loaʻa ka nui like o ke kō me ka hapalua o ka ʻāpala. No laila, mai manaʻo ʻoe "ua maikaʻi ke ʻai iki."
2. E koho i nā huaʻai hou: E ʻai i nā huaʻai hou a i ʻole nā huaʻai hau i nā manawa hiki. E pale i nā huaʻai i loko o ka pahu a me nā jam i loko o ka syrup kō, no ka mea, he nui ke kō i hoʻohui ʻia.
3. E ʻai i ka hua holoʻokoʻa ma kahi o ka wai huaʻai: Ke hana ʻia ka wai huaʻai, ua wehe ʻia ka ʻāpana waiwai nui o ka hua, ʻo ia hoʻi ka fiber. ʻO ka wai kō wale nō ke koena. No laila, ʻo ka inu ʻana i ka wai huaʻai ke kumu o ka piʻi koke ʻana o ke kō koko. No laila, e ʻai mau i ka hua ma ke ʻano he hua holoʻokoʻa.
4. E ʻai i ka lā a pau: Ma mua o ka ʻai ʻana i ʻelua mau ʻāpana huaʻai i ka manawa hoʻokahi no ka ʻaina kakahiaka, ʻoi aku ka maʻalahi o ka hoʻomalu ʻana i nā pae kō koko ma ka ʻai ʻana i hoʻokahi i ke kakahiaka a ʻo kekahi no ka ʻaina awakea a i ʻole ka ʻaina ahiahi.
5.ʻAi me ka protein a momona paha: Ma mua o ka ʻai ʻana i nā hua wale nō, e hoʻohui iā ia me kahi mea kiʻekiʻe i ka protein a momona olakino paha. No ka laʻana, hiki iā ʻoe ke ʻai i kahi ʻāpana ʻāpala me kahi pata pīnati liʻiliʻi, a i ʻole ke kīʻaha yogurt ʻono ʻole me kahi lima o nā hua. E hoʻolohi kēia i ka wikiwiki o ke komo ʻana o ke kō i loko o ke koko a kōkua iā ʻoe e ʻoluʻolu no ka manawa lōʻihi.
Leka Lawe-Home
- Mai ho'ōki loa i ka ʻai ʻana i nā hua no ka mea he maʻi diabetes kou. He meaʻai olakino loa nā hua.
- E ho'āʻo e koho i nā hua GI haʻahaʻa (e.g. ʻāpala, pea, ʻalani, cherries, strawberries).
- E hoʻomanaʻo mau i ka nui o ka ʻāpana, ʻoiai ke ʻai ʻana i nā hua maloʻo a me nā hua me ka GI kiʻekiʻe.
- E hoʻomaʻamaʻa i ka ʻai ʻana i nā huaʻai holoʻokoʻa ma kahi o ka wai huaʻai.
- Ma kahi o ka ʻai ʻana i nā hua wale nō, ʻo ka ʻai ʻana me kahi mea i loaʻa ka protein a momona paha, e like me ka waiū momona a i ʻole nā nati, e kōkua i ka kaohi ʻana i ke kō koko.
- ʻO ka mea nui loa, ma mua o ka hoʻohui ʻana i kekahi o kēia mau mea i kāu papaʻai, e kamaʻilio me kāu kauka a meaʻai meaʻai paha no ka ʻōlelo aʻo kūpono iā ʻoe.
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