Ke noʻonoʻo ʻoe i nā pea, he hua ʻono ia, ʻeā? Akā, he mau nīnau a me kekahi mau makaʻu ko kekahi kanaka me ka maʻi diabetes e pili ana i ka ʻai ʻana i nā hua. "E hoʻonui anei ka ʻai ʻana i kēia i koʻu kō koko?", "ʻEhia ka nui o kaʻu e ʻai ai?" Ke noʻonoʻo nei paha ʻoe. No laila, i kēia lā, e kamaʻilio kākou e pili ana i ka pilina ma waena o ka maʻi diabetes a me nā pea, e ʻike i nā pane i kāu mau nīnau āpau.
Pehea ka hopena o nā pears i kou pae kō koko?
Ma ke ʻano he maʻi diabetes, ʻo kekahi o nā mea nui loa hiki iā ʻoe ke hana, ʻo ia ke kāohi i kou pae kō koko. No laila e nānā kākou pehea e pili ai nā pea i kēia.
Aia kekahi ana o ka wikiwiki o ka hoʻokiʻekiʻe ʻana o nā meaʻai a mākou e ʻai ai i ko mākou pae kō koko, i kapa ʻia ʻo ka Glycemic Index (GI) . Aia ia mai 1 a 100. ʻO ke kiʻekiʻe o ka GI, ʻo ka wikiwiki o ka hoʻokiʻekiʻe ʻana o ka meaʻai i ke kō koko.
ʻO ka nūhou maikaʻi, he hua GI haʻahaʻa loa nā pea. ʻO ka GI o nā pea ma waena o 20 a me 49. ʻO ke ʻano kēia, ʻo ka ʻai ʻana i nā pea ʻaʻole ia e hoʻonui koke i kou pae kō koko.
No ke aha la he haʻahaʻa loa ka GI o nā pears?
ʻO ke kumu nui o kēia, ʻo ia ka nui o ka fiber i loko o nā pea. E noʻonoʻo wale, aia i loko o hoʻokahi pea liʻiliʻi ma kahi o 7 grams o ka fiber. ʻO ia hoʻi ma kahi o 20% o ka fiber āu e pono ai i kēlā me kēia lā. (Ma ka awelika, pono ka wahine ma kahi o 25 grams o ka fiber i kēlā me kēia lā, a pono ke kāne ma kahi o 38 grams.) Kōkua kēia fiber i ka hoʻomalu ʻana i ka wikiwiki o ka ʻeli ʻana o ka meaʻai a me ka hoʻohui ʻia ʻana o ke kō i ke koko.
Eia kekahi, aia i loko o nā pea nā pigments i kapa ʻia ʻo anthocyanins, nā mea e hāʻawi iā lākou i ko lākou waihoʻoluʻu nani. Manaʻo kekahi mau noiʻi e hiki i kēia mau mea ke kōkua i ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i ka Type 2 Diabetes. Eia nō naʻe, pono ka noiʻi hou aku ma kēia.
ʻAʻole wale no ke kāohi ʻana i ke kō, akā he nui nā pono ʻē aʻe!
ʻAʻole wale nā pears he hua ʻono, akā he superfood piha i nā pono olakino.
- Nā wikamina a me nā minelala: Ma waho aʻe o ka fiber, loaʻa i nā pea ka wikamina C, ka wikamina K, ka potassium , a me ka nui o nā antioxidants e pale ana i nā pūnaewele i loko o ko mākou kino.
- Maikaʻi no ka ʻōnaehana hoʻoheheʻe: He maikaʻi loa nā pea no ke olakino o kou ʻōpū. Hiki i nā pea ke lawe mai i ka hōʻoluʻolu i ka poʻe me nā maʻi e like me ka paʻa ʻana o ka ʻōpū.
- Ola kino o ka puʻuwai: Aia kekahi hōʻike e hōʻike ana nā antioxidants i loko o nā hua e like me nā pea e kōkua i ka hōʻemi ʻana i ka maʻi o ka puʻuwai a me nā pae cholesterol kiʻekiʻe.
Pono ʻoe e noʻonoʻo i kēia mau mea i ka wā e ʻai ana i nā pears.
ʻOiai ke ʻano o ka pono o nā pea, aia kekahi mau mea e pono ai ʻoe e makaʻala ma ke ʻano he kanaka me ka maʻi diabetes.
Ka nui o nā kalapona
Ma ke ʻano he maʻi diabetes, pono ʻoe e makaʻala mau i kāu mau kalapona. Aia i loko o kahi pea liʻiliʻi ma kahi o 22 grams o nā kalapona . ʻO ia hoʻi ma kahi o 1.5 mau lawelawe ʻana o nā kalapona. No laila e noʻonoʻo pono i kēia nui i ka wā e hoʻohui ai i nā pea i kāu papaʻai o kēlā me kēia lā. ʻAʻole maikaʻi ka ʻai ʻana i ka nui o nā pea i ka manawa hoʻokahi.
He aha ke ala maikaʻi loa e ʻai ai?
E like me nā huaʻai a pau, ʻo ke ala maikaʻi loa e ʻai ai i nā pea, ʻo ia ka ʻai ʻana iā lākou a pau . ʻO ia hoʻi me ka ʻili . ʻO kēia no ka mea, aia ka ʻili i ka nui o nā meaolaola, ʻoiai ka fiber a me nā antioxidants. Akā, mai poina e holoi maikaʻi iā lākou ma mua o ka ʻai ʻana.
Pehea e pili ana i nā pea i loko o ka pahu a me nā pea maloʻo?
Inā paʻakikī mau ka loaʻa ʻana o nā pea hou, hiki iā ʻoe ke noʻonoʻo i nā pea i loko o ka pahu a i ʻole nā pea maloʻo. Akā, pono ʻoe e makaʻala loa i kēlā. E nānā kākou i ke kumu.
| ʻAno pea | Nā mea e pono ai ʻoe e ʻike | He aha ka mea maikaʻi loa? |
|---|---|---|
| Nā pea hou | Aia ka hapa nui o nā meaʻai i loko o ka ʻili. No laila e ʻai pū me ka ʻili. Akā e holoi maikaʻi. | ʻO kēia ke ʻano hana maikaʻi loa a ʻōlelo nui ʻia . |
| Nā pea i hoʻopaʻa ʻia | ʻO nā mea i hana ʻia me ka syrup kō he kiʻekiʻe i ke kō i hoʻohui ʻia. E heluhelu pono i ka lepili. | E koho i nā mea e ʻōlelo ana "i hoʻopaʻa ʻia i ka wai" a i ʻole "i hoʻopaʻa ʻia i ka wai 100%." |
| Nā pea maloʻo | ʻOiai ke koe nei ka fiber a me nā meaolaola, kiʻekiʻe loa ka nui o ke kō. Pono ʻoe e makaʻala loa i ka nui āu e ʻai ai. | E ʻai wale i kahi liʻiliʻi loa, a i ʻole ʻoi aku ka maikaʻi o ka hōʻole loa ʻana. |
Pehea e hoʻohui ai i nā pears i kāu meaʻai
Ma waho aʻe o ka ʻai wale ʻana i nā pears, hiki iā ʻoe ke hoʻohui iā lākou i kāu meaʻai ma nā ʻano ʻono like ʻole.
- E ʻokiʻoki i mau ʻāpana a hoʻohui i kāu salakeke.
- E ʻokiʻoki i nā ʻāpana a kau ma luna o ka yogurt no ka ʻaina kakahiaka.
- E ʻai iā ia i kālua ʻia a i hoʻomoʻa ʻia paha no ka manawa pōkole.
Nā hua e like me ka "pears" akā ʻaʻole he pears
Aia kekahi mau hua ma ka honua i kapa ʻia ʻo 'pear' akā ʻaʻole ia he pea maoli. ʻO kahi laʻana ʻo ka 'prickly pear'. He ʻano cactus ia. A ʻo ka 'balsam pear' ua like ia me ka ipu a mākou i ʻike nui ai. No laila, mai huikau i kēia me nā pea.
Leka Lawe-Home
- He hua maikaʻi loa ka pea no ka poʻe me ka maʻi diabetes. ʻO ko lākou glycemic index haʻahaʻa (GI) a me ka nui o ka fiber e kōkua i ka kaohi ʻana i nā pae kō koko.
- ʻO ka mea maikaʻi loa, ʻo ia ka ʻai ʻana i ka pea hou, holoi maikaʻi ʻia, a me ka ʻili.
- E makaʻala i ka nui āu e ʻai ai. E makaʻala i ka nui o nā kalapona i loko o hoʻokahi pea a hoʻololi iā ia i kāu papaʻai o kēlā me kēia lā.
- E pale i nā pears i loko o ka syrup kō a me nā pears maloʻo i kiʻekiʻe i ke kō.
- ʻOi aku ka palekana a me ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ma mua o ka hana ʻana i kekahi hoʻololi i kāu meaʻai, ʻoiai inā he maʻi kou e like me ka maʻi diabetes.
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