ʻO ke kumu nui no ko kākou kino e loaʻa ai ka ikehu, ʻo ia ke kō koko, a i ʻole ka glucose e like me kā kākou e kapa nei. Eia naʻe, inā e mau ana kēia pae kō kiʻekiʻe no ka manawa lōʻihi, hiki iā ia ke hana i nā pilikia olakino koʻikoʻi e like me ka maʻi diabetes . No laila, he mea nui loa ia ʻaʻole wale no ka poʻe me ka maʻi diabetes, akā no ka poʻe makemake e noho olakino, e ʻike pehea e kaohi ai i ko lākou pae kō koko. ʻO ka mea pōmaikaʻi, hiki iā kākou ke kaohi i kēia kūlana me nā mea maʻalahi e like me ka hoʻoikaika kino, ka lawe ʻana i kahi ʻai kūpono, a me ka lawe ʻana i ka lāʻau lapaʻau e like me ke kauoha a ke kauka inā pono.
E koho kākou i nā kalapona maikaʻi (Complex Carbs)
Aia kekahi mau ʻano kalapona, a i ʻole ka mea a mākou e kapa nei he ' starches '. ʻO kekahi ʻano he mau kalapona maʻalahi . Hoʻoheheʻe koke ʻia kēia mau mea a hoʻololi ʻia i glucose, kahi i hoʻohui ʻia i ke koko. E noʻonoʻo, ʻo kēia ka mea e hana ʻia ke inu ʻoe i kahi mea inu ʻono a ʻai paha i kahi meaʻai ʻono. Piʻi koke ka pae kō i loko o ke koko.
ʻO kekahi ʻano, he mau kalapona paʻakikī . ʻO kēia ka starch a me ka fiber. No ka mea, ʻoi aku ka lōʻihi o ka ʻeli ʻana, hoʻokuʻu mālie ʻia ka glucose i loko o ke koko. ʻO ia hoʻi, ʻaʻole e piʻi koke nā pae kō koko ma hope o ka ʻai ʻana i kēia mau meaʻai. Loaʻa iā lākou nā huaora a me nā minelala he nui.
ʻOi aku ka maikaʻi o ke koho ʻana i nā meaʻai waiwai i nā kalapona paʻakikī. Eia kekahi mau laʻana:
- Nā palaoa (e.g., chickpeas, green beans)
- Hua (ma ke ʻano he hua holoʻokoʻa)
- Nā mea kanu starchy e like me ka ʻuala
- Nā meaʻai palaoa holoʻokoʻa e like me ka laiki ʻeleʻele a me ka berena palaoa holoʻokoʻa
E ʻai i nā meaʻai waiwai i ka fiber.
He ʻano kalapona paʻakikī nō hoʻi ka fiber. Akā ʻo ka mea kūikawā, ʻaʻole hiki i ko kākou kino ke hoʻoheheʻe iā lākou a hoʻolilo iā lākou i glucose. No laila, ʻo ka ʻai ʻana i nā meaʻai momona i ka fiber ʻaʻole ia e hoʻonui i nā pae kō koko. Eia kekahi, he nui nā pono ʻē aʻe o ka fiber. Hoʻomaʻalahi ia i ka ʻai ʻana , kāohi i ka ʻai pono ʻole ma ka hoʻomāʻona ʻana iā ʻoe, a kōkua pū i ka pale ʻana i nā maʻi puʻuwai a me ke kanesa colon.
ʻElua ʻano nui o ka fiber: ka fiber soluble a me ka fiber insoluble. ʻO kēia mau mea, he mea kōkua nui ka fiber soluble i ka kaohi ʻana i ke kō koko.
| ʻO kekahi mau meaʻai waiwai i ka fiber soluble | |
|---|---|
| – ʻĀpala | – ʻOati |
| – ʻAvokado | – Maiʻa |
| – Pī, pi, lentil | – Nā hua pulupulu |
| – Nā hua Chia | – Nā nati |
He aha nā meaʻai me ka index glycemic haʻahaʻa?
ʻO ka glycemic index ( GI) kahi ana o ka wikiwiki o ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana i kahi meaʻai. ʻO 100 ka waiwai GI o ka glucose maʻemaʻe.
- ʻO nā meaʻai me ka GI o 55 a emi mai paha he mau meaʻai olakino e hoʻokiʻekiʻe mālie i ke kiʻekiʻe o ke kō koko.
- ʻO nā meaʻai me ka GI ma luna o 55 he mau meaʻai e hoʻonui koke i ke kō koko.
No laila, ʻo ka hoʻohui ʻana i nā meaʻai haʻahaʻa-GI i kāu papaʻai hiki ke kōkua i ka kaohi ʻana i nā pae kō koko. No ka laʻana, ʻoi aku ka haʻahaʻa o ka GI o ka berena palaoa piha ma mua o ka berena keʻokeʻo.
Ma ke koho ʻana i nā meaʻai me ka GI haʻahaʻa, hiki iā ʻoe ke koho i kahi pāʻina me ka hopohopo ʻole e pili ana i ke kō, ʻoiai inā pōloli ʻoe.
ʻO ke koʻikoʻi o ka noho hana i ka lā a pau
ʻO ka hoʻoikaika kino, a i ʻole ka hoʻoneʻe ʻana i kou kino, kekahi o nā ala maikaʻi loa e kāohi ai i ke kō koko. Ke hana ikaika kākou, puhi ko kākou kino i ke kō i mālama ʻia i loko o ko kākou mau ʻiʻo a me ke akepaʻa e hana i ka ikehu. Ke hoʻopau ʻia kēia mau kō i mālama ʻia, hoʻomaka ke kino e hoʻohana i ke kō i loko o ko kākou koko. I ka ʻōlelo maʻalahi, ʻo ka nui o kāu hoʻoikaika kino, ʻo ka haʻahaʻa o kāu mau pae kō koko.
Eia nō naʻe, inā loaʻa iā ʻoe ka maʻi diabetes, he mea nui e nānā i kou pae kō koko ma mua, i ka wā, a ma hope o ka hoʻoikaika kino e hōʻoia i loko o kahi pae palekana.Inā ʻike ʻoe i nā hōʻailona o ke kō koko haʻahaʻa (hypoglycemia), e like me ka dizziness a me ka nāwaliwali, pono ʻoe e hoʻōki i ka hoʻoikaika kino.
He manaʻo maikaʻi ka loaʻa ʻana ma ka liʻiliʻi he 150 mau minuke o ka hoʻoikaika kino kaulike i kēlā me kēia pule, e like me ka hele wikiwiki a i ʻole ka ʻauʻau ʻana. Hiki iā ʻoe ke hoʻokomo i nā hana hoʻoikaika kino liʻiliʻi i kāu hana maʻamau i kēlā me kēia lā:
- E hoʻohana i ke alapiʻi ma kahi o ka elevator.
- I ke hele ʻana i ka hale kūʻai, e holo paikikala a hele wāwae paha ma kahi o ka hoʻokele kaʻa.
- E hele wāwae a puni ʻoiai e nānā ana i ke TV.
Nā pōmaikaʻi nui o ka hele wāwae pōkole ma hope o ka ʻai ʻana
ʻO ka maʻamau, piʻi aʻe ke kiʻekiʻe o ke kō koko ma waena o 30 a me 90 mau minuke ma hope o kā mākou ʻai ʻana. ʻO kekahi o nā ala maikaʻi loa a hōʻoia ʻia e kāohi ai i kēia, ʻo ia ka hele wāwae pōkole ma hope o ka ʻai ʻana. Ua ʻike ʻia kahi noiʻi hou nei ʻoiai he hele wāwae pōkole ma kahi o 3 mau minuke ma hope o ka ʻai ʻana hiki ke pale i ka piʻi ʻana o ke kō koko. Ua hōʻoia ʻia he ʻoi aku ka maikaʻi o ka hele wāwae no kahi o 10 mau minuke. No ka mea, a laila e lilo ko mākou kino i mea ʻoi aku ka maʻalahi i ka hormone insulin . ʻO ka insulin ka mea e lawe i ke kō i loko o ke koko i loko o nā ʻāpana a hoʻololi iā ia i ikehu.
No laila, e hoʻomanaʻo, ma kahi o ka noho ʻana ma luna o ka sofa a nānā i ke TV ma hope o ka ʻaina ahiahi, ʻo kahi hele wāwae pōkole a puni ka māla he mea hoʻopukapuka kālā nui ia no kou olakino.
Mai poina e inu i ka wai lawa.
Ke inu ʻole ʻoe i ka wai lawa, hiki i kou kino ke maloʻo . ʻO ke ʻano kēia e emi ana ka nui o ka wai i loko o kou kino. Hoʻemi kēia i ka nui o ka wai i loko o kou koko a hoʻonui i ka nui o ke kō. Hoʻonui kēia i ka nui o ke kō koko.
Inā makewai nui ke kanaka me ka maʻi diabetes, he hōʻailona paha ia ua kiʻekiʻe loa ko lākou pae kō koko. ʻOiai ʻaʻohe nui o ka wai e inu ai i kēlā me kēia lā, ua ʻōlelo ʻia e inu kahi pākeke olakino i ka liʻiliʻi he 4-6 mau aniani wai i kēlā me kēia lā. E inu hou aku i nā lā wela a i ka wā hoʻoikaika kino. Inā ʻaʻole ʻoe e inu i ka wai lawa, e lilo paha kou mimi i melemele ʻeleʻele.
ʻO ka lilo ʻana o ke kaumaha e kōkua i ka kaohi ʻana i nā pae kō
Inā ʻoe he momona loa, hiki i ka lilo ʻana o ke kaumaha iki ke kōkua i ka hōʻemi ʻana i kou pilikia o nā maʻi ʻē aʻe he nui, me nā maʻi puʻuwai. Eia kekahi, ʻoiai kahi liʻiliʻi o ka pohō kaumaha hiki ke kōkua i ka kaohi ʻana i ke kō koko. Ke lilo ʻoe i ke kaumaha, hiki i kou kino ke hoʻohana i ka hormone insulin me ka ʻoi aku ka maikaʻi. Hoʻohaʻahaʻa kēia i kou mau pae kō koko.
Inā ʻoe e lawe ana i ka lāʻau lapaʻau no ka maʻi diabetes Type 2, hiki i ka hōʻemi ʻana i ke kaumaha ke kōkua iā ʻoe e hōʻemi i kāu nui o ka lāʻau lapaʻau, a i ʻole e hoʻōki i ka lawe ʻana. ʻO ka hōʻemi ʻana i ka 5% o kou kaumaha kino hiki ke hana i kahi ʻokoʻa nui i kāu kaohi ʻana i ke kō koko. E kamaʻilio me kāu kauka e kōkua iā ʻoe e hoʻonohonoho i kahi pahuhopu kaumaha a me kahi papa ʻai e kūpono iā ʻoe.
He mea nui hoʻi ka hiamoe no ke kāohi ʻana i ke kō!
Inā pilikia ʻoe i ka hiamoe ʻana, ua hōʻike ʻia nā noiʻi e hiki i ka lawa ʻana o ka hiamoe ke kōkua i ka kaohi ʻana i ke kō koko. ʻO nā mea maʻalahi e like me ka pale ʻana i ka hoʻohana ʻana i nā mea uila e like me nā kelepona a me nā papa ma mua o ka hiamoe ʻana a me ka mālama ʻana i kou lumi i ka pōʻeleʻele hiki ke kōkua iā ʻoe e hiamoe maikaʻi i ka pō. Inā ʻaʻole kōkua kēia mau mea, e ʻike i kāu kauka . Hiki iā ia ke nānā inā he maʻi pili i ka hiamoe kou a paipai i kahi hoʻolālā lapaʻau.
E lawe i ka lāʻau lapaʻau i kauoha ʻia e kāu kauka i ka manawa kūpono.
Inā ʻoe e lawe ana i kekahi lāʻau lapaʻau no ka maʻi diabetes, ʻo ka pahuhopu o ka hoʻolālā lapaʻau i ʻōlelo ʻia e kāu kauka, ʻo ia ka mālama ʻana i kou pae kō koko i kahi pae olakino (ʻaʻole kiʻekiʻe loa a haʻahaʻa loa paha). No ka hoʻokō ʻana i kēlā pahuhopu, pono ʻoe e lawe i kāu lāʻau lapaʻau e like me ke kauoha, me ka mau . Hōʻike nā noiʻi ʻoiai ʻo ka hala ʻana o hoʻokahi mahele o ka insulin e hōʻemi nui i ka nui o ka manawa e noho ai kou kō koko i kahi pae olakino. Inā ʻoe e hala ana i kahi mahele, e kamaʻilio me kāu kauka e pili ana i ia mea.
E nānā pinepine kākou i ko kākou pae kō koko.
Inā loaʻa iā ʻoe ka maʻi diabetes, he mea nui loa ia e nānā pinepine i kou pae kō koko. ʻO ka mālama ʻana i kahi moʻolelo o kou pae kō koko ma kēia ʻano e hiki ke kōkua i kāu kauka e hoʻoholo inā e holo pono ana kāu hoʻolālā lapaʻau a inā paha e pono e hana i nā hoʻololi. ʻOiai inā loaʻa iā ʻoe ka Type 1 Diabetes, pono ʻoe e nānā i kāu kō koko i nā manawa he nui i ka lā, ʻoi aku hoʻi ma mua o ka ʻai ʻana, i ka wā e hoʻoikaika kino ai, a i ka wā hiamoe.
Ma waho aʻe o ke ʻano kuʻi manamana lima, ʻo ia hoʻi ka lawe ʻana i kahi kulu koko a nānā iā ia me ka mika, aia kekahi mau mea i kapa ʻia ʻo Continuous Glucose Monitors (CGMs), i kau ʻia ma ke kino. Ana kēia mau mea a hoʻopaʻa i nā pae kō koko i kēlā me kēia mau minuke.
He ʻoiaʻiʻo anei nā huahana kūlohelohe e koi ana e hōʻemi i ke kō?
Aia nā ʻano mea hoʻohui meaʻai like ʻole a me nā huahana kūlohelohe ma ka mākeke e koi ana e hōʻemi i ke kō. E nānā kākou i kekahi o nā ʻoiaʻiʻo ʻepekema e pili ana i kēia mau mea.
- Kinamona: Ua hōʻike ʻia nā haʻawina e hiki i ke kinamona ke hōʻemi i nā pae kō koko, ʻoiai ke kō koko wikiwiki.
- ʻO ka vīnega cider ʻāpala:Aia nā hōʻike e hiki i ka inu ʻana i kēia mau mea ma hope o ka ʻai ʻana ke kōkua i ka pale ʻana i ka piʻi koke ʻana o ke kō koko. Eia nō naʻe, ʻaʻole pono e hoʻohana ka poʻe me ka maʻi puʻupaʻa iā lākou.
- Nā hua fenugreek: Aia nā hōʻike e hiki ai i nā hua fenugreek ke hoʻohaʻahaʻa i ke kō koko.
- Makenesium, Ginseng, Berberine, Probiotics: Ke noiʻi ʻia nei kēia mau mea, akā kūʻē nā hopena. Pono ka noiʻi hou aku.
He mea nui loa: Mai hoʻohana i nā mea hoʻohui meaʻai e like me kēia ma ke ʻano he pani no ka lāʻau lapaʻau i kuhikuhi ʻia e kāu kauka. Inā makemake ʻoe e hoʻāʻo i kahi mea e like me kēia, e kamaʻilio mua me kāu kauka a loaʻa ka ʻae .
He aha ka mea e hana ai inā piʻi koke ke kō koko?
Inā piʻi koke ke kiʻekiʻe o ke kō koko, kapa mākou ia he hyperglycemia . ʻOiai inā ʻaʻole ʻoe e manaʻo nui, inā kiʻekiʻe ka heluhelu ʻana o ka mika, eia kekahi mau mea hiki iā ʻoe ke hana:
- E hōʻalo i nā meaʻai a me nā mea inu i loaʻa ke kō a me nā kalapona.
- E inu i ka nui o nā wai me ke kō ʻole, ʻoiai ka wai.
- Inā hiki, e hoʻoikaika kino.
Eia nō naʻe, hiki i ka hyperglycemia ke hoʻoweliweli i ke ola inā ʻaʻole mālama ʻia. He pilikia olakino ia. Inā loaʻa iā ʻoe ka maʻi diabetes a loaʻa iā ʻoe kekahi a ʻoi aku paha o nā hōʻailona ma lalo nei, e hele koke i ka keʻena pilikia o ka haukapila (ETU).
| Nā hōʻailona hōʻike e pono ai ka hoʻokipa koke ʻia ʻana | |
|---|---|
| - Ka luaʻi a me ka luaʻi | – Makewai nui |
| – Paʻakikī ka hanu ʻana | – He ʻala hua ma ka hanu |
| – Puʻuwai wikiwiki | - ʻeha ka ʻōpū |
| – Ka huikau a i ʻole ka nalowale ʻana o ke kuhikuhi | |
Ma ka haukapila, e mālama nā kauka iā ʻoe me ka insulin, nā wai intravenous, a me nā electrolytes e pono ai.
Leka Lawe-Home
- ʻOiai ʻo ke kō koko ke kumu nui o ka ikehu o ke kino, hiki i kona mau pae kiʻekiʻe no ka manawa lōʻihi ke alakaʻi i nā maʻi koʻikoʻi e like me ka maʻi diabetes.
- Inā loaʻa iā ʻoe ka maʻi diabetes, he mea nui loa ia e hahai pololei i ka hoʻolālā lapaʻau a kāu kauka.
- ʻO ka hoʻololi ʻana i kāu papaʻai (ʻai ʻana i nā meaʻai fiber kiʻekiʻe, GI haʻahaʻa), hoʻoikaika kino mau, loaʻa ka hiamoe lawa, a me ka kaohi ʻana i kou kaumaha e kōkua i kekahi e kaohi i ko lākou kō koko.
- Mai hoʻohana i nā huahana kūlohelohe a i ʻole nā mea hoʻohui meaʻai i loaʻa ma ka mākeke ma ke ʻano he pani no nā lāʻau lapaʻau i kuhikuhi ʻia. E kūkākūkā mau me kāu kauka ma mua o ka hoʻohana ʻana iā lākou.
- Inā loaʻa iā ʻoe nā hōʻailona o ka hyperglycemia, e like me ka make wai nui a me ka paʻakikī o ka hanu ʻana, e hele koke i kahi lumi pilikia (ETU).
Maʻi diabetes, kō koko, kō koko, maʻi diabetes, kaohi kō, nā meaʻai hoʻohaʻahaʻa kō
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