He maʻi diabetes a he pilikia ʻōpū paha kāu? E aʻo kākou i nā mea āpau e pili ana i ka Quinoa ma aneʻi!

He mea hoʻoikaika ʻai ʻoe? A i ʻole ke hopohopo nui nei ʻoe e pili ana i nā kalapona (starch) ma muli o kahi maʻi e like me ka maʻi diabetes? A i ʻole ke pilikia nei ʻoe i nā pilikia e like me ka pehu pinepine ʻana, ka ʻōpū ʻeha, a me ke kinoea? A laila pono ʻoe e ʻike e pili ana i kēia 'superfood'. ʻO ia ʻo Quinoa. Ua lohe paha ʻoe a ʻike i kēia inoa, akā ʻaʻole paha ʻoe i ʻike pono i nā pono e hāʻawi ʻia i ko mākou olakino. E kamaʻilio kākou e pili ana i ia mea ma ke ʻano maʻalahi i kēia lā.

He aha maoli ka Quinoa?

ʻAʻole he hua ka Quinoa, e like me ka manaʻo o ka poʻe he nui. He hua maoli nō ia. Akā hoʻohana mākou a kuke iā ia e like me ka hua. Loaʻa i kēia mau hua liʻiliʻi ka waiwai momona kupaianaha.

ʻO ka mea nui loa, ʻo ka quinoa kahi kumu o ka 'protein piha'. I kēia manawa ke noʻonoʻo nei paha ʻoe i ke ʻano o kēia protein piha. I ka ʻōlelo maʻalahi, aia he 9 mau waikawa amino koʻikoʻi e pono ai no ko mākou kino e ola, akā ʻaʻole hiki i ke kino ke hana iā ia iho. Pono mākou e loaʻa i kēia mau mea ʻeiwa mai ka meaʻai. ʻO ka maʻamau, loaʻa iā mākou kēia protein piha mai nā meaʻai holoholona e like me ka ʻiʻo, ka iʻa, a me nā hua manu. No laila, ʻoiai he meaʻai mea kanu ia, he mea kupaianaha ka loaʻa ʻana o kēia mau waikawa amino 9 i ka quinoa. No laila , he meaʻai waiwai nui kēia no ka poʻe e ʻai wale ana i ka meaʻai mea kanu.

Eia kekahi, ua waiwai nui ka quinoa i nā minelala a me nā huaora e pono ai ko mākou kino, e like me ka manganese a me ke keleawe.

He maikaʻi anei ka Quinoa no nā kalapona (starch) a me ka maʻi diabetes?

He nīnau kēia a ka poʻe he nui. ʻO ka mea mua, ʻaʻole ka quinoa he meaʻai 'low-carb'.

E noʻonoʻo wale, ʻoi aku ka nui o nā kalapona i loko o ke kīʻaha quinoa i moʻa ʻia ma mua o 39 grams. ʻO ia hoʻi ma kahi o 50% ʻoi aku ma mua o ke kīʻaha laiki ʻeleʻele a mākou e ʻai ai. Ua kokoke loa ia i ka nui o nā kalapona i loko o ke kīʻaha laiki keʻokeʻo.

"No laila pehea ka maikaʻi o kēia no kekahi kanaka me ka maʻi diabetes?" e noʻonoʻo paha ʻoe. ʻO ka mea ʻoiaʻiʻo, ʻaʻole like nā kalapona a pau. He palaoa holoʻokoʻa ka Quinoa, ʻaʻole i hoʻomaʻemaʻe ʻia. ʻOi aku ka olakino o kēia mau mea no ke kino ma mua o nā kalapona i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ka palaoa keʻokeʻo.

I mea e wehewehe hou aku ai i kēia, pono mākou e ʻike iki e pili ana i ka Glycemic Index (GI) . I ka ʻōlelo maʻalahi, ana kēia helu kuhikuhi i ka wikiwiki o ka piʻi ʻana o kou pae kō koko ma hope o ka ʻai ʻana i kahi meaʻai. ʻO 53 ka GI o Quinoa. Aia ia ma waena o nā kalapona 'maikaʻi' a me 'maikaʻi ʻole'. ʻO ke ʻano kēia, ʻaʻole ia e hoʻonui koke i kou pae kō koko e like me ka ʻai ʻana i ka laiki keʻokeʻo.

Akā ʻo ka pōmaikaʻi maoli ma ʻaneʻi, ʻo ia ka nui o ka protein i loko o ka quinoa.. Ke hoʻohālikelike ʻia me nā palaoa holoʻokoʻa ʻē aʻe e like me ka bale, kiʻekiʻe loa ka quinoa i ka protein. Ke ʻai mākou i nā meaʻai waiwai i ka protein, ʻaʻole mākou e pōloli koke a piha. Kōkua kēia i ka kaohi ʻana i ka ʻai nui ʻana. Ua ʻike ʻoe i ke koʻikoʻi o ka mālama ʻana i ke kaumaha olakino e kaohi ai i ka Type 2 Diabetes.

Kōkua anei ʻo Quinoa i ka ʻeha o ka ʻōpū a me nā pilikia digestive?

ʻAe, ʻoiaʻiʻo nō. ʻO kēia kekahi pōmaikaʻi nui o ka quinoa.

He meaʻai gluten-free ka Quinoa. He ʻano protein ka Gluten i loaʻa i nā palaoa e like me ka palaoa, ka bale, a me ka rai. No ka poʻe me kahi maʻi kakaikahi i kapa ʻia ʻo ka maʻi Celiac, he mea ʻino ka gluten i ke kino, no ka mea hiki ke hōʻino i ko lākou ʻōpū liʻiliʻi. Ua hōʻoia ʻia e ka noiʻi he meaʻai palekana a maikaʻi ka quinoa no ia mau maʻi.

ʻAʻole paha ʻoe i loaʻa i ka maʻi celiac. Akā, loaʻa pinepine iā ʻoe nā pilikia ʻōpū (ʻōpū koʻikoʻi) e like me ka ʻeha o ka ʻōpū, ka pehu ʻana, a me ka maʻi diarrhea me ke kumu ʻole? Hiki i ka poʻe i loaʻa i kēia maʻi ke pōmaikaʻi mai ka hōʻemi ʻana i kā lākou ʻai ʻana i ka gluten. He ʻoiaʻiʻo loa kēia no ka poʻe me ka maʻi Crohn a i ʻoleManaʻo kekahi poʻe noiʻi he mea maikaʻi paha ka quinoa no ka poʻe me nā maʻi mumū o ka ʻōpū, e like me ka ulcerative colitis. Manaʻo lākou hiki i ka quinoa ke hoʻololi maikaʻi i ka heluna o nā bacteria maikaʻi i loko o ko kākou ʻōpū.

Pehea e hoʻohui ai i ka quinoa i kāu mau meaʻai i kahi ala ʻono?

He maʻalahi loa ka hoʻomākaukau ʻana i ka Quinoa a wikiwiki hoʻi. Loaʻa ia i kēia manawa ma nā hale kūʻai nui ma ko mākou ʻāina. Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻāʻo:

• Ma kahi o ka laiki: ʻO kēia ke ala maʻalahi loa. E hoʻolapalapa i ka quinoa e like me kāu e hoʻolapalapa ai i ka laiki a ʻai pū me ka curry āu e ʻai nei. Ua aneane like ka ʻono. A i ʻole hiki iā ʻoe ke hoʻohui i kekahi mau mea kanu a hana iā ia e like me ka 'quinoa pilaf'.
• No ka ʻaina kakahiaka: E hana ia e like me ka porridge. E hoʻohui i kahi wai niu i ka quinoa i moʻa ʻia, e hoʻohui i kekahi mau nati e like me nā cashews a me nā lā, a me kekahi mau huaʻai hou e like me ka maiʻa a me nā mango. E kāpīpī i kahi pauka kinamona ma luna no ka ʻono a me ka ʻala hou aku.
• No nā salakeke a me nā sopa: E hoʻohui i kahi quinoa i moʻa ʻia i kāu salakeke mea kanu a sopa paha. E hoʻonui nui kēia i ka waiwai o ka meaʻai, ʻoiai ka nui o ka protein a me ka fiber. E hoʻopiha nō hoʻi iā ʻoe.
• E pani no nā kīʻaha ʻē aʻe: I ka hana ʻana i ka salakeke pasta, e hoʻohana i ka quinoa i moʻa ʻia ma kahi o ka pasta. Hiki iā ʻoe ke hoʻohana ia mea ma kahi o ka berena berena i ka hana ʻana i nā mea e like me nā cutlets a me nā patties.

ʻO ka mea nui loa, ʻo ia ke kamaʻilio me kāu kauka ma mua o ka hana ʻana i kahi hoʻololi nui i kāu meaʻai, ʻoiai inā he maʻi diabetes kou, ke koko kiʻekiʻe, a i ʻole kekahi maʻi maʻi ʻē aʻe. E hiki iā ia ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo kikoʻī no ka mea kūpono ka quinoa iā ʻoe a me ka nui o ka ʻai ʻana.