E noʻonoʻo ʻoe ua hele ʻoe e ʻike i ke kauka, a nānā ʻo ia i kāu mau hōʻike a ʻōlelo mai, "He prediabetes kou." ʻO ia hoʻi, aia ʻoe i ka pilikia kiʻekiʻe no ka hoʻomohala ʻana i ka Type 2 Diabetes. He mea maʻamau ke manaʻo iki i ka makaʻu a me ka haʻalulu ke lohe ʻoe i kēia. Akā ʻo ka nūhou maikaʻi, ʻaʻole kēia ka hopena. He ʻōlelo aʻo wale nō kēia. Ua like ia me ke kukui melemele e ʻā ana ma mua o ke kukui ʻulaʻula ma ke alanui. Hiki nō iā ʻoe ke hoʻololi i kēia a hana i nā mea he nui e palekana ai mai ka maʻi diabetes.
ʻO ka mea nui loa e hiki iā kākou ke hana, ʻo ia ke kālele ʻana i nā mea hiki iā kākou ke hoʻololi. ʻO ia hoʻi nā mea e like me kā kākou ʻai a me ka hana kino. ʻAʻohe pono o ka hopohopo e pili ana i nā mea hiki ʻole iā kākou ke hoʻololi, e like me ko kākou mau makahiki a i ʻole ka mōʻaukala ʻohana o ka maʻi diabetes. E kamaʻilio me kāu kauka, e kiʻi i kahi kiʻi maopopo o kou kūlana, a hoʻomaka i kēia lā e noʻonoʻo i ka mea hiki iā ʻoe ke hana e hoʻololi i kēia kūlana.
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He aha maoli ka prediabetes?
I ka ʻōlelo maʻalahi, ʻo ka prediabetes ke ʻano o kou pae kō koko kiʻekiʻe ma mua o ka maʻamau, akā ʻaʻole i lawa ke kiʻekiʻe e kapa ʻia he maʻi diabetes piha. ʻO kēia ka wahi pōʻino. I kēia manawa, hoʻomaka kou kino e pane maikaʻi ʻole i ka hormone insulin, a i ʻole ʻaʻole ia e hana i ka insulin lawa.
Ua like kēia me ka 'ʻōlelo aʻo hope loa' o kou kino. Inā ʻoe e hana i kēia manawa, loaʻa iā ʻoe kahi manawa kūpono e pale loa ai i ka ulu ʻana o ka maʻi diabetes.
E kauoha aku kāu kauka i kahi hoʻāʻo koko, e like me HbA1c, e hōʻoia i kēia. Hiki i kēia ke hāʻawi iā ʻoe i kahi manaʻo maikaʻi o kou awelika kō koko i nā mahina 2-3 i hala.
Nā ʻanuʻu koʻikoʻi: ke kaumaha, ka ʻai, a me ka hoʻoikaika kino
ʻO kēia nā mea kaua ʻekolu ikaika loa hiki iā ʻoe ke hoʻohana e ālai i ke ala i ka maʻi diabetes. ʻO ka hōʻemi ʻana i ke kaumaha keu, ka lawe ʻana i kahi meaʻai olakino, a me ka noho ʻana i ka hana ikaika nā hana koʻikoʻi loa hiki iā ʻoe ke hana.
1. Ke kāohi ʻana i ke kaumaha o ke kino
Hiki i ka poʻe ʻaʻole momona ke loaʻa i ka maʻi diabetes. Eia nō naʻe, ʻo ka piʻi nui ʻana o ke kaumaha, ʻoiai ka momona waena , he kumu nui ia no ka maʻi diabetes. Ua hōʻike ʻia nā noiʻi ʻoiai ka emi iki ʻana o ke kaumaha o ke kino o 5%-10% hiki ke hōʻemi nui i ka pilikia o ka loaʻa ʻana o ka maʻi diabetes.
E noʻonoʻo i ka nui o ka ʻokoʻa inā he 80 paona kou kaumaha. ʻAʻole hiki ʻole kēia.
2. He loli nui i ka ʻai
ʻO kēia ka mea paʻakikī loa no nā kānaka he nui, akā ʻo ia ka mea nui loa. ʻO ka "hoʻololi ʻana i kāu mau ʻano ʻai" ʻaʻole ia he manaʻo e haʻalele i ka meaʻai ʻono. ʻO ia hoʻi ke koho naʻauao ʻana i nā meaʻai.
Ua hōʻike ʻia e ka noiʻi he kōkua nui ka ʻai haʻahaʻa momona a kiʻekiʻe i ka fiber i ka pale ʻana i ka maʻi diabetes. Eia pehea e hiki ai iā mākou ke hoʻokomo i kēia i kā mākou ʻai:
| Nā mea maikaʻi e ʻai hou aku ai | Nā mea e hōʻemi ai i ka hiki |
|---|---|
| ʻO nā ʻano ʻōmaʻomaʻo a me nā lau lau (Gotu Kola, Mukunwenna, Kankun) | Ke kō (i loko o ke kī, kofe) a me nā mea inu palupalu |
| Nā mea kanu waiwai i ka fiber (pī, kāloti, beetroot, paukena) | Nā meaʻai ʻaila (nā meaʻai māmā, nā meaʻai palai, ka laiki palai) |
| Laiki ʻeleʻele (laiki ʻulaʻula), buckwheat, oats | Nā meaʻai waiwai i ka palaoa (berena, toast, buns, noodles, pasta) |
| Nā hua haʻahaʻa kō (guava, ʻalani, peach, mango) | Nā meaʻai i hoʻomāʻona ʻia e like me nā keke, nā biscuits, nā toffees, a me ka ice cream |
| Iʻa, moa ʻili ʻole, hua manu, lentil, chickpeas | Nā ʻiʻo i hana ʻia a me nā ʻiʻo momona |
3. E hoʻolilo i kekahi manawa i ka lā e hoʻoikaika kino ai.
Ke ʻōlelo ʻoe "hoʻoikaika kino," ʻaʻole pono ʻoe e hele i ka hale hoʻoikaika kino. ʻO ka mea nui, ʻo ia ka hoʻomau ʻana i kou kino i ka hana . ʻO ka pahuhopu, ʻo ia ka hana ʻana i kahi mea e hoʻohou ai iā ʻoe no ka liʻiliʻi he 30 mau minuke i ka lā, 5 mau lā o ka pule .
- Ka hele wikiwiki ʻana
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- Ke hana nei i ka hana pā hale ma ka home
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He maikaʻi kekahi o kēia mau mea. ʻO ka mea nui, ʻo ia ka hoʻomau ʻana i ka hana ʻana iā lākou. ʻO kekahi mea e like me ka hele wāwae ʻana me kahi hoaaloha e kōkua iā ʻoe e hoʻomau i ka hana ʻana iā lākou.
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I kekahi mau hihia, inā manaʻo kāu kauka he kiʻekiʻe loa kou pilikia, hiki iā ia ke ʻōlelo aku e hoʻomaka i kahi lāʻau lapaʻau e kōkua i ka kaohi (hoʻopaneʻe) i ka hoʻomaka ʻana o ka maʻi diabetes me nā loli o ke ʻano o ka nohona.
Ua hōʻike ʻia nā haʻawina he nui e hiki i ka lawe ʻana i kekahi mau lāʻau lapaʻau no ka maʻi diabetes, e like me ka metformin , me kahi nohona olakino ke hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes ma kahi o 31%.
Akā, ʻo ka mea nui loa e pono ai kākou a pau e hoʻomaopopo, ʻo ia ka ikaika o ka loli i kou nohona ma mua o ka pila . He kākoʻo wale nō ka lāʻau lapaʻau. ʻO ka loli maoli, ka mana maoli, aia i kou mau lima.
No laila, he mea nui loa ke kamaʻilio ʻana me kahi meaʻai meaʻai e hana i kāu hoʻolālā ʻai a ʻike i nā hoʻoikaika kino kūpono iā ʻoe. E kūkākūkā i kēia mau mea a pau me kāu kauka a hana ia ma lalo o kāna alakaʻi.
Leka Lawe-Home
- ʻAʻole manaʻo ka prediabetes ua loaʻa iā ʻoe ka maʻi diabetes. He hōʻailona ia e hoʻomaopopo ai. Hiki nō iā ʻoe ke hoʻololi i kēia.
- ʻO ke ala ikaika loa e pale aku ai i ka maʻi diabetes, ʻo ia ka hoʻololi ʻana i ke ʻano o ka nohona . ʻO ia hoʻi ka ʻai olakino a me ka hoʻoikaika kino i kēlā me kēia lā.
- ʻOiai ka lilo ʻana o ka 5% wale nō o ke kaumaha o ke kino hiki ke hōʻemi nui i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes.
- E hōʻemi i nā meaʻai kiʻekiʻe i ka palaoa, ke kō, a me ka ʻaila i ka hiki a ʻai i nā mea kanu, nā greens, a me nā huaʻai i waiwai i ka fiber .
- Ma mua o ka hoʻomaka ʻana i kekahi lāʻau lapaʻau a i ʻole e hana i kekahi mau hoʻololi nui i kou nohona, e kamaʻilio me kāu kauka. Mai hopohopo, me ke alakaʻi kūpono a me kāu mau hana ponoʻī, hiki iā ʻoe ke lanakila i kēia kaua.
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