He mea maikaʻi anei ka lawe ʻia ʻana o nā meaʻai kūpono no ka maʻi diabetes i kou home (Nā Hoʻolālā Hoʻouna ʻAi)?

Inā loaʻa iā ʻoe ka maʻi diabetes, ʻo ka nīnau ʻo 'he aha kāu e ʻai ai no ka ʻaina ahiahi?' he mea paʻakikī iki ia, ʻeā? Ma waho aʻe o nā mea e like me ke kumukūʻai a me ka manawa, pono ʻoe e noʻonoʻo e pili ana i ka helu o nā grama o nā kalapona, ka momona, a me ke kō i loko o ka meaʻai, a pehea e pili ai i kou pae kō koko. I nā manawa e like me kēia e manaʻo ai kekahi poʻe i kēia lawelawe 'lawe ʻai', ʻo ia hoʻi, he ala e lawe mai ai i ka meaʻai i kou home. He koho maikaʻi anei kēia? E kamaʻilio kākou e pili ana.

He aha nā pōmaikaʻi o ka lawe ʻia ʻana o ka meaʻai i kou home?

ʻOiaʻiʻo, inā koho ʻoe i ka lawelawe kūpono, hiki iā ia ke lilo i kōkua nui. Hiki iā ia ke hoʻopau i ke kuhi a me ke poʻo ʻeha mai ka ʻai ʻana i kahi meaʻai kaulike no kekahi me ka maʻi diabetes. I kekahi manawa ua paʻahana loa mākou a ʻaʻohe o mākou manawa e hoʻolālā ai i nā meaʻai, kūʻai, a kuke paha. A laila he mea maʻalahi loa kahi lawelawe e like me kēia.

ʻO nā pono ʻē aʻe:

• Kaohi: Loaʻa iā ʻoe ka mana nui ma luna o kāu meaʻai ke ʻai ʻoe i waho. ʻO ka hapa nui o ka manawa, ʻo nā meaʻai i kūʻai ʻia ma ka hale kūʻai he nui ka momona, ke kō, a me ka paʻakai (sodium) . ʻO kēia nā mea e pono ai ke kanaka me ka maʻi diabetes e kaupalena. ʻO kahi papaʻai i hoʻolālā ʻia e kūpono i kou kūlana olakino e emi iho ka nui o kēia mau mea.
• Kumukūʻai: Hiki ke emi ke kumukūʻai o ka hāʻawi ʻana i ka meaʻai ma o kahi lawelawe e like me kēia ma mua o ka ʻai mau ʻana i waho.
• Kaohi ʻāpana: Loaʻa kēia mau meaʻai i nā nui paʻa. I ka pololei, aia ka 'kaohi ʻāpana.' ʻOi aku kēia e pili ana i ka kaohi ʻana i ka ʻai nui ʻana ma mua o ka ʻai ʻana ma waho ma kahi hale ʻaina nui a i ʻole ka kaʻana like ʻana i kahi meaʻai nui i kuke ʻia ma ka home.

Akā, aia kekahi mea liʻiliʻi e makaʻala ai ma ʻaneʻi. Loaʻa kekahi mau pahu ʻai i nā nui kūpono no ka ʻohana. Eia kekahi laʻana, inā lawe mai ʻoe i kahi ʻai e hiki ke hānai i ʻehā mau kānaka, a ʻai ʻoe a me kāu hoa i ka mea holoʻokoʻa, ua nalowale ka pono o kēia ʻano hana. No laila, e hōʻoia e ʻike pono ʻoe i ka nui o nā kānaka āu e hiki ai ke hānai i ka manawa hoʻokahi.

Pehea e koho ai i kahi papaʻai maikaʻi?

Pono kēlā me kēia papaʻaina āu e koho ai e kūpono i nā manaʻo kumu o ka ʻai olakino. I ka ʻōlelo maʻalahi, aia kekahi mea a mākou e kapa nei ʻo ke ʻano "My Plate". ʻO ia hoʻi:

• Ma kahi o ka hapalua o kāu pā e pono e hoʻopiha ʻia me nā mea kanu ʻaʻole starchy, ʻaʻohe hopena nui i ke kō koko. Nā laʻana: broccoli, kāloti, pī, squash, cauliflower, a me ka kāpeti.
• E puʻunaue i ke koena o ka pā i ʻelua ʻāpana like, e hoʻohui i kahi protein haʻahaʻa momona (e.g., moa ʻili ʻole, iʻa, lentil, chickpeas) i kekahi ʻāpana a me kahi meaʻai starch (e.g., laiki i hoʻolapalapa ʻia, laiki ʻeleʻele, kulina, pi) i kekahi ʻāpana.

Kahi mea hou aʻe,He mea naʻauao ke koho ʻana i nā papahana i hoʻolālā ʻia e kahi mea lapaʻau meaʻai a hōʻike maopopo i ka ʻike meaʻai .

I ke koho ʻana i kahi hoʻolālā maikaʻi, e nīnau iā ʻoe iho i kēia mau nīnau:

ʻO ka nīnau nui loa, "Makemake ʻoe i kēia meaʻai?" No ka mea, he mea nui ke koho ʻana i kahi mea hiki iā ʻoe ke hoʻomau i ka hana.

Pehea e loaʻa ai iaʻu ka ʻikepili e pili ana i nā kalapona, nā calorie, a me nā meaʻai?

I ka mālama ʻana i ka maʻi diabetes, he mea nui e makaʻala i ka nui o nā kalapona āu e ʻai ai. Inā momona ʻoe, he mea nui hoʻi e ʻike i ka nui o nā calorie āu e loaʻa nei i kēlā me kēia ʻai. A inā he koko kiʻekiʻe kou, he mea nui e makaʻala i ka nui o ka sodium āu e ʻai nei.Pono nō hoʻi ʻoe e makaʻala e pili ana i ka nui.

Hoʻokomo kekahi mau lawelawe i kahi lepili ʻike meaʻai ma kā lākou mau ʻeke meaʻai. A i ʻole, pono ʻoe e hele i kā lākou pūnaewele a kāhea aku paha iā lākou e ʻike i kēia ʻike.

ʻO ke ala e hana ai i kēia, ʻo ia ke nānā i kou pae kō koko (glucose) ma mua o kou ʻai ʻana. A laila, ma hope o ka ʻai ʻana i ka ʻai, e nānā hou i kou pae kō koko ma hope o 2 mau hola . A laila e maopopo iā ʻoe pehea ka hopena o kēlā ʻai i kou kino. A laila hiki iā ʻoe ke ʻike inā he hoʻolālā maikaʻi ia no kāu maʻi diabetes a i ʻole.

E makaʻala i nā kalapona huna!

I kekahi manawa hiki ke hūnā ʻia nā kalapona, ʻoiai hoʻi i loko o nā mea ʻono a me nā mea ʻono . Loaʻa i kekahi mau mea ʻono ka nui o ke kō i hoʻohui ʻia, a hoʻohana paha lākou i ka berena ʻai a i ʻole ka palaoa kulina e hoʻomānoanoa iā lākou. Hiki i kēia ke hoʻohui i ka nui o nā kalapona. Inā ʻaʻole ʻoe maopopo i ka mea i loko o kahi mea ʻono, ʻoi aku ka maikaʻi o ke noi ʻokoʻa ʻana a hoʻohana iki.

ʻO kekahi mau ʻano ʻai ʻē aʻe e pili ana i ka maʻi diabetes

ʻAe, e ʻōlelo kākou ua kauoha ʻoe i ka ʻaina awakea mai kahi lawelawe lawe meaʻai. Akā he aha kāu e ʻai ai no ka ʻaina kakahiaka a me ka ʻaina ahiahi? Na ʻoe ke kuleana no kēlā mau meaʻai ʻelua. Hiki iā ʻoe ke hoʻohana i nā manaʻo a me nā meaʻai mai kēia lawelawe lawe meaʻai e kōkua iā ʻoe e hoʻolālā i kāu ʻaina kakahiaka a me ka ʻaina ahiahi.

ʻO ke kumu, e hoʻāʻo e kūkulu i kāu mau meaʻai a puni nā meaʻai holoʻokoʻa . ʻO ia hoʻi nā mea e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa. He kiʻekiʻe kēia i ka fiber a me nā meaola ʻē aʻe. Ke nui aku ka fiber, lōʻihi ka manawa e ʻeli ai ka meaʻai. No laila, ʻaʻole nui ka piʻi koke ʻana o ke kō koko.

ʻO ka mea hope loa, mai poina i kahi mea ʻaʻole i loko o kāu meaʻai, akā he mea nui loa ia. ʻO ia kāu mea e inu ai. ʻOiai inā ʻoe e lawe mai i ka meaʻai, he aha kāu e inu ai me ia? ʻO nā mea inu kō, nā cordial, a me nā mea inu huaʻai ua piha i nā kalapona a me nā calorie. Hiki i ka waiʻona ke hoʻohaʻahaʻa koke i kou kō koko. ʻO ka mea maikaʻi loa a palekana hoʻi e inu ai, ʻo ia ka wai maʻemaʻe. A i ʻole e koho i kahi mea inu ʻaʻohe kō.

Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i ka meaʻai, he mea nui e kamaʻilio me kāu kauka . Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kou olakino.