Ke manaʻo nei ʻoe i kekahi manawa ua makaʻu koke a hopohopo me ke kumu ʻole? Ke manaʻo nei ʻoe e wikiwiki ana kou puʻuwai, e hou ana kou mau poho lima, a e haʻalulu ana kou kino? Nui nā kumu no kēia mau mea. Akā inā loaʻa iā ʻoe ka maʻi diabetes, ʻo ke kumu huna ma hope o kēia mau hōʻailona he emi paha i kou pae kō koko, a i ʻole e like me ka kapa ʻana o nā kauka, hypoglycemia. No laila no ke aha e hana ai kēia? ʻOi aku ka mea nui, he aha kā mākou e hana ai e pili ana i ia mea? E kamaʻilio maʻalahi kākou e pili ana i kēia.
No ke aha wau e hopohopo ai i ka wā e haʻahaʻa ai koʻu kō koko?
I ka ʻōlelo maʻalahi, ke hāʻule haʻahaʻa loa kou pae kō koko, hoʻāʻo nui ko mākou kino e hoʻihoʻi iā ia i ka maʻamau. ʻO ke kino, ka mea e ʻike nei i kēia he pilikia, hoʻokuʻu i kekahi mau hormones i ka manawa hoʻokahi.
ʻO kekahi o nā mea nui loa o kēia, ʻo ia ka epinephrine , i ʻike ʻia hoʻi ʻo adrenaline . ʻO kēia ka hormone e hoʻomākaukau ai i ko mākou kino no ka "hakakā a lele paha." Hōʻailona kēia hormone i ko mākou akepaʻa e hana i ka glucose hou aʻe, a i ʻole ke kō, a hoʻohui iā ia i ke koko.
ʻO kēia hormone adrenaline ka mea e wikiwiki ai kou puʻuwai, e hou kou mau poho lima, e haʻalulu kou kino, a e hopohopo a hopohopo ʻoe. ʻO kēia nā hōʻailona aʻo o kou kino. ʻO ke ʻano ia o kou kino e haʻi aku ai iā ʻoe, "E, ua haʻahaʻa loa kou kō koko, e hana i kekahi mea e pili ana i ia mea!"
E noʻonoʻo, inā hoʻomau kēia pae kō haʻahaʻa, hana ke kino i nā hormones ʻē aʻe. ʻO kekahi o lākou ʻo cortisol . Ua kapa ʻia hoʻi ʻo ia ʻo "stress hormone" no ka mea kōkua ia i ka hoʻomalu ʻana i nā mea e like me ko kākou ʻano a me ka makaʻu.
E nānā, ma kekahi ʻaoʻao he adrenaline, ma kekahi ʻaoʻao he cortisol. Ke hui pū kēia mau mea ʻelua, ua lawa ia e hoʻoulu ai i ka hopohopo. I ka pololei, ua like kēia me kahi meaʻai no ka hopohopo.
No ke aha e hāʻule koke ai ko kākou pae kō koko?
ʻO ka pahuhopu nui o ka mālama ʻana i ka maʻi diabetes, ʻo ia ke kāohi a hoʻohaʻahaʻa i nā pae kō koko. Akā i kekahi manawa, lilo ia i haʻahaʻa loa. Hoʻomaka ka hapa nui o ka poʻe e ʻike i kēia mau hōʻailona ke hāʻule ko lākou pae kō koko ma lalo o 70 mg/dL (milligrams no ka deciliter). Aia kekahi mau mea e hiki ai ke hana i kēia.
ʻOiai ke kanaka me ka ʻole o ka maʻi diabetes hiki ke loaʻa i kekahi manawa ke kō koko haʻahaʻa. E nānā pono kākou i kēia mau kumu ma kahi papa.
| Nā kumu i haʻahaʻa ai ke kō koko o ka poʻe me ka maʻi diabetes | Nā kūlana kahi e loaʻa ai i ka poʻe me ka ʻole o ka maʻi diabetes ke kō koko haʻahaʻa |
|---|---|
| Ka hoʻonui ʻana i ka nui o nā lāʻau lapaʻau maʻi diabetes (ʻoi aku ka insulin). | Ka inu ʻana i ka waiʻona nui loa. |
| Ke kāpae nei i ka papa ʻaina nui. | ʻO kekahi mau ʻoki kino i hana ʻia e hōʻemi i ke kaumaha (ʻoki kino hoʻemi kaumaha). |
| Ka ʻai ʻana ma lalo o kāu mea maʻamau. | ʻAi ʻana i nā meaʻai kiʻekiʻe i ke kō a me nā kalapona i ka manawa hoʻokahi (hiki i kēia ke hoʻemi koke i nā pae kō koko ma hope). |
| Hoʻoikaika kino ʻoi aku ma mua o ka maʻamau. | ʻO kekahi mau maʻi a i ʻole nā lāʻau lapaʻau ʻē aʻe. |
He aha kā mākou e hana ai e kāohi i kēia kūlana?
Inā loaʻa iā ʻoe ka maʻi diabetes, ʻo ke ala maikaʻi loa e kāohi ai i kou hopohopo, ʻo ia ka mālama ʻana i kou pae kō koko i loko o kahi pae palekana. ʻAʻole ia he mea maʻalahi e like me ka mea e kani ai, akā e kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e hana pēlā.
E akahele i ka wā e hoʻohana ai i ka insulin.
ʻO ke kumu nui a maʻamau o ke kō koko haʻahaʻa, ʻo ia ka lawe nui ʻana i ka insulin. Inā ʻoe e lawe ana i ka insulin, e hōʻoia mau e lawe ana ʻoe i ke ʻano kūpono a me ka nui . I ka wā e hoʻokomo ai, e hōʻoia e hoʻokomo ʻia ma lalo pono o ka ʻili. I kekahi manawa, inā ʻoe e hoʻokomo i loko o kahi ʻiʻo, hiki ke komo koke ka insulin a nalowale koke kona pono.
E makaʻala i kāu mea e ʻai ai - Nā meaʻai me ka helu glycemic haʻahaʻa
Hoʻonui koke kekahi mau meaʻai i ko mākou pae kō koko, a laila hāʻule hou i loko o kekahi mau hola. Akā kōkua nā meaʻai ʻē aʻe i ka mālama ʻana i ko mākou pae kō koko. ʻO kahi ana e kōkua iā mākou e hoʻomaopopo i kēia, ʻo ia ka Glycemic Index (GI) .
I ka ʻōlelo maʻalahi, pili kēia i ka wikiwiki o ka hoʻololi ʻia ʻana o nā kalapona i loko o ka meaʻai a mākou e ʻai ai i ke kō a hoʻohui ʻia i ke koko. ʻO ke kiʻekiʻe o ka waiwai GI, ʻo ka wikiwiki o ka piʻi ʻana o ka pae kō.
| Nā Meaʻai Glycemic Kiʻekiʻe | Nā Meaʻai Haʻahaʻa-Glycemic |
|---|---|
| Nā kō maʻalahi (kō, meli) | Moa, iʻa, a me nā protein ʻē aʻe |
| Nā mea inu ʻono | Nā nati |
| Nā kalapona e like me ka berena keʻokeʻo, pasta, laiki keʻokeʻo, a me ka ʻuala | Nā pīni e like me nā lentil a me nā chickpeas |
| kekahi mau hua (melon, mango) | Nā mea kanu haʻahaʻa-starch (asparagus, beets, broccoli, tōmato) |
ʻAʻole kēia manaʻo ʻaʻole hiki iā ʻoe ke ʻai i nā meaʻai GI kiʻekiʻe. Akā inā ʻoe e ʻai iā lākou, e ʻai iā lākou i nā liʻiliʻi , kaulike ʻia me nā momona olakino, ka protein, a me ka fiber. ʻO ka mea nui e like me ka mea āu e ʻai ai, ʻo ia ka nui o kāu ʻai a me kāu mea e ʻai pū ai .
E akamai i ka wā e hoʻoikaika kino ai.
He ala maikaʻi loa ka hoʻoikaika kino e hoʻohaʻahaʻa i kou pae kō koko. Hiki iā ia ke kōkua i ka hoʻēmi ʻana i ke kaumaha a me ka hopohopo. Ke hoʻoikaika kino mākou, hoʻokuʻu ko mākou lolo i nā kemika "manaʻo-maikaʻi" e like me nā endorphins.
Akā e hoʻomanaʻo, hiki i ka hoʻoikaika kino ke hoʻohaʻahaʻa i kou kō koko. No laila, ma mua o kou hoʻoikaika kino ʻana, pono ʻoe e hoʻoponopono i kāu ʻai a me ka nui o ka insulin . ʻO ke ʻano o kāu hana ʻana i kēia ma muli o nā mea he nui, e like me ke ʻano o ka hoʻoikaika kino āu e hana ai a me kou kaumaha. E kamaʻilio me kāu kauka e pili ana i kēia a loaʻa ka ʻōlelo aʻoaʻo no ka hoʻoikaika kino palekana.
E kaupalena i ka waiʻona.
Hiki i kou pae kō koko ke hāʻule a hiki i 24 mau hola ma hope o ka inu ʻana i ka waiʻona. Inā inu ʻoe i ka waiʻona, e kaupalena iā ia. ʻOi aku ka maikaʻi o ka kaupalena ʻana iā ʻoe iho i hoʻokahi mea inu i ka lā no nā wahine a ʻelua mea inu i ka lā no nā kāne. Mai inu i ka waiʻona ma ka ʻōpū ʻole.
He aha inā ʻaʻole lawa ka hoʻololi ʻana i ke ʻano o ka nohona wale nō?
ʻOiai inā ʻoe e ʻai olakino, e noho hana, a pale i ke kō koko haʻahaʻa, hiki nō iā ʻoe ke hopohopo. Inā pēlā, hiki i ke kamaʻilio ʻana me kekahi e like me ke kākāʻōlelo ke kōkua.
He lāʻau lapaʻau i hōʻoia ʻia no ka hopohopo ka Cognitive Behavioral Therapy (CBT) . Pili ia i ka ʻike ʻana i nā manaʻo maikaʻi ʻole e hiki mai ana i kou manaʻo a me ke aʻo ʻana i nā ala hou a olakino e hoʻoponopono ai i nā kūlana paʻakikī. Hiki iā ʻoe ke kamaʻilio me kāu kauka e pili ana i kēia e aʻo hou aku.
Leka Lawe-Home
- Inā hopohopo koke ʻoe, loaʻa ka puʻuwai wikiwiki, a hoʻomaka paha ka hou ʻana, hiki ke kumu o ke kō koko haʻahaʻa (hypoglycemia). Inā loaʻa iā ʻoe ka maʻi diabetes, e nānā i kou pae kō koko.
- Hoʻokumu ʻia kēia manaʻo hopohopo e nā hormones "hakakā a lele paha" i hana ʻia e ke kino, e like me ka adrenaline a me ka cortisol.
- E kāohi i kou pae kō koko me ka hoʻohana pono ʻana i ka insulin, kahi ʻai kaulike me kahi helu glycemic haʻahaʻa (Low-GI), a me kahi hoʻolālā hoʻoikaika kino akamai.
- E hōʻemi i kou inu ʻana i ka waiʻona. Mai inu i ka waiʻona ma ka ʻōpū ʻole.
- Inā hoʻomau ka hopohopo ʻoiai ke loli nei ke ʻano o ka nohona, e kamaʻilio me kāu kauka e pili ana i ka ʻimi ʻana i ke kōkua loea. Hiki i nā lāʻau lapaʻau e like me CBT ke lilo i mea kūpono loa.
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