Inā ʻoe e hāpai ana i kahi pēpē, he manawa kupaianaha ia. Akā inā loaʻa iā ʻoe ka Type 1 a i ʻole Type 2 Diabetes, pono ʻoe e akahele iki i kāu mea e ʻai ai a inu ai i kēia manawa. Mai manaʻo he kaumaha nui ia. Me kahi hoʻolālā liʻiliʻi, hiki iā ʻoe ke hoʻokele maʻalahi i kēia mau mea a mālama iā ʻoe a me kāu pēpē i ke olakino. E nānā kākou pehea e hana ai?
ʻO ka mea mua, e hana kākou i kahi hoʻolālā maikaʻi.
Inā ʻoe e hoʻolālā ana e hāpai, ʻoi aku ka maikaʻi o ka ʻike mua ʻana i kahi meaʻai . Hiki iā lākou ke kōkua iā ʻoe e hana i kahi hoʻolālā meaʻai olakino e kūpono i kou nohona a hāʻawi i nā meaolaola āu e pono ai. ʻO ka ʻai ʻana i ka manawa like i kēlā me kēia lā a me ka hahai pono ʻana i kēia hoʻolālā hiki ke kōkua i ka pale ʻana i kou mau pae kō koko mai ka piʻi koke ʻana a i ʻole ka hāʻule ʻana.
Akā e hoʻomanaʻo, ʻo ka "ʻai ʻana no ʻelua" ʻaʻole ia he manaʻo e pāpālua i kāu ʻai ʻana. I ka wā hāpai, pono ʻoe i kahi liʻiliʻi o nā calorie, ma kahi o 300 ma mua o kāu ʻai maʻamau, i kēlā me kēia lā. No laila , ma kahi o ka ʻai ʻana i nā mea hou aku, e kālele i ka ʻai ʻana i nā meaʻai momona .
No laila, he aha kā kākou e ʻai ai?
Pili nā lula āpau o ka papaʻai maikaʻi no ka hāpai olakino ma aneʻi. No ka loaʻa ʻana o nā meaolaola āpau āu e pono ai, pono ʻoe e hoʻokomo i kahi papaʻai kaulike o nā mea kanu, nā palaoa piha, nā huaʻai, nā huahana waiū momona haʻahaʻa, nā ʻiʻo lean, a me nā momona olakino.
Pono nō hoʻi ʻoe e loaʻa kahi hoʻolālā maikaʻi e kāohi i kou pae kō koko i ka lā a pau. ʻO kekahi o nā ala maikaʻi loa e hana ai i kēia, ʻo ia ka ʻai ʻana i ʻekolu mau meaʻai nui a me ʻekolu mau meaʻai māmā i ka lā. E hoʻāʻo e hoʻokomo i hoʻokahi ʻano protein a me ka carbohydrate i kēlā me kēia o kēia mau meaʻai.
| Nā ʻAno o ka Protein | Nā ʻano kalapona |
|---|---|
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E like me ma mua o ka hāpai ʻana, pono ʻoe e helu i kāu mau kalapona e kōkua i ka kaohi ʻana i kou pae kō koko. ʻO ka nui o nā kalapona āu e pono ai ma muli o nā mea e like me kou kiʻekiʻe, ke kaumaha, ka pae hana, a me ka kaohi ʻana i ke kō koko o kēia manawa. E haʻi pololei kāu meaʻai iā ʻoe i ka nui o nā kalapona a me nā calorie kūpono iā ʻoe. Hiki ke piʻi mālie kāu mau pono calorie i ka holomua ʻana o kou hāpai ʻana.
Nā meaʻai koʻikoʻi no ka hāpai ʻana
E mālama pono i kēia mau meaʻai e pono ai nā makuahine hāpai a pau i kēia wā.
- ʻAkika Folic: Mālama i nā kīnā neural tube i loko o ka lolo a me ke kaula spinal o ka pēpē. Pono ʻoe i 400-800 micrograms o ka folic acid i kēlā me kēia lā. Hiki iā ʻoe ke loaʻa iā ia ma ke ʻano pila, a me ka spinach, nā nati, a me nā berena i hoʻoikaika ʻia a me nā cereals. E nīnau i kāu kauka e pili ana i nā huaora ʻē aʻe āu e pono ai.
- Kalipuna: Hiki ke loaʻa mai nā meaʻai waiū a me nā mea kanu e like me ka broccoli.
- Wikamina D: Loaʻa i nā iʻa e like me ka iʻa kamona a me ka waiū i hoʻoikaika ʻia.
- Hao: Hiki ke loaʻa mai ka ʻiʻo ʻulaʻula wīwī a me nā legumes e like me nā pī a me nā lentil.
Aia kekahi ala maʻalahi loa e hoʻonohonoho ai i kāu pā. E puʻunaue i ka hapahā o kāu pā i loko o kahi kumu protein e like me ka ʻiʻo a iʻa paha, a ʻo kekahi hapahā i loko o kahi meaʻai starch e like me ka laiki, ʻuala, a kulina paha. E hoʻopiha i ke koena o ka hapalua me nā mea kanu starch haʻahaʻa e like me nā greens, nā tōmato, a me ka paukena. Hiki iā ʻoe ke hoʻohui i kahi aniani waiū a i ʻole yogurt i kāu pāʻina.
E ho'ōki loa i kēia mau mea!
Aia kekahi mau mea āu e pale aku ai i ka wā hāpai no kou palekana a me ke olakino o kāu pēpē.
| He aha nā mea e lawe ʻole ai | Nā kumu a me nā mea nui |
|---|---|
| ʻAila | Hoʻonui ia i ka pilikia o ka hāʻule ʻana o ka hāpai keiki a me ka fetal alcohol syndrome i loko o ka pēpē. No laila e hoʻōki loa. |
| Meaʻai maka a meaʻai i moʻa ʻole ʻia | E pale i ka iʻa maka (e like me ka sushi), iʻa kiʻekiʻe i ka mercury (e like me ka mano), ka waiū i hoʻomaʻemaʻe ʻole ʻia, ka tīhi (e like me Brie, Feta), a me nā wai. E hoʻomoʻa pono i ka ʻiʻo, nā hua manu, a me ka moa. E hoʻomoʻa i nā sausage a wela loa. |
| Nā mea inu waiwai i ka caffeine | Mai ʻai ʻoi aku ma mua o 200 milligrams o ka caffeine i kēlā me kēia lā (ma kahi o 1 1/2 kīʻaha o ke kofe maʻamau). ʻAʻohe caffeine o kekahi mau kī lāʻau lapaʻau, akā ʻaʻole maopopo pehea lākou e pili ai i kāu pēpē, no laila e nīnau i kāu kauka ma mua o ka inu ʻana iā lākou. |
| Nā mea ʻono hana | ʻOiai ʻaʻole i hōʻoia ʻia kēia mau mea he palekana ʻole i ka wā hāpai, ʻoi aku ka maikaʻi o ka ʻai ʻana iā lākou me ke kaulike. E nānā i nā lepili meaʻai no nā mea hoʻohui e like me ka aspartame a me ka saccharin. E noi i kāu kauka no ka ʻōlelo aʻo no ka nui kūpono. |
| Nā mea ʻono a me nā mea ʻono | Hiki i kēia ke hoʻohui i nā kalapona me ka ʻole o ka hāʻawi ʻana i kekahi meaʻai, e hoʻonui ai i nā pae kō koko. No laila e kaupalena loa i kēia. |
Leka Lawe-Home
- Mai ka manawa āu e hoʻolālā ai e hāpai, e kamaʻilio me ke kauka meaʻai a hana i kahi papaʻai e kūpono iā ʻoe.
- ʻAʻole manaʻo ka "ʻai ʻana no ʻelua" i ka ʻai ʻana i ʻelua manawa, akā, ʻo ia hoʻi ke koho ʻana a me ka ʻai ʻana i nā meaʻai momona.
- E hoʻolālā e ʻai i 3 mau meaʻai nui a me 3 mau meaʻai māmā i ka lā. E hoʻokomo i ka protein a me nā carbohydrates i kēlā me kēia pāʻina.
- He mea nui ka mālama ʻana i kou pae kō koko no ke olakino o kāu pēpē. E hahai pono i nā ʻōlelo a kāu kauka.
- E hōʻalo loa i ka waiʻona, nā meaʻai maka, a me ka caffeine nui loa. Inā kānalua ʻoe e pili ana i kahi meaʻai, mai kuhi wale e pili ana iā ia, e noi i kāu kauka e hōʻoia.
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