Manaʻo ka poʻe he nui inā loaʻa iā lākou ka maʻi diabetes, ʻaʻole loa lākou e hiki ke ʻai hou i nā mea ʻono. Ke ʻike lākou i kahi ʻāpana keke a i ʻole kahi ʻāpana keke, wai ko lākou waha, akā ʻaʻole lākou e ʻai ia mea no ka mea makaʻu lākou i ka maʻi. Manaʻo kekahi poʻe ʻo ka maʻi diabetes wale nō ka mea e pono ai ka ʻai ʻana i nā meaʻai kūikawā a luhi. Akā, ʻo ia maoli anei? He maʻi maoli anei ka maʻi diabetes e koi ana iā ʻoe e hoʻōki loa i ka ʻai ʻana i ka meaʻai? ʻAʻole. ʻO ka mea nui loa, ʻo ia ka loaʻa ʻana o ka ʻike pololei i ka mea e ʻai ai, ka nui o ka mea e ʻai ai, a me ka wā e ʻai ai. E kamaʻilio maopopo kākou e pili ana i kēia.
Ua pāpā loa ʻia nā meaʻai ʻono?
ʻO kēia kekahi o nā kuhi hewa nui loa e pili ana i ka maʻi diabetes. I ka wā ma mua, ua ʻōlelo nā kauka ʻaʻole pono ka poʻe me ka maʻi diabetes e ʻai i nā mea ʻono, e like me ke kō, nā keke, a me nā pai. Akā i kēia manawa ua loli kēlā manaʻoʻiʻo. Ua ʻike ʻia e kahi noiʻi hou ʻaʻole wale nā mea a mākou e manaʻo ai he kō, akā ʻo nā meaʻai starchy hoʻi, e like me ka ʻuala a me ka berena, hiki ke hoʻonui koke i nā pae glucose koko.
I ka ʻōlelo maʻalahi, manaʻo kou kino i ke kō a me ka mānoanoa he mea like. ʻO kēia nā mea a mākou e kapa nei he carbohydrates .
ʻO ka mea nui loa, ʻo ia ke kāohi i ka nui o nā kalapona āu e ʻai ai a koho i nā mea maikaʻi loa a olakino hoʻi, ma mua o ka haʻalele loa ʻana i ke kō.
E noʻonoʻo ʻoe ua hele ʻoe i kahi male ʻana. Ma laila hiki iā ʻoe ke ʻai i kahi ʻāpana keke liʻiliʻi. Akā inā hana ʻoe, pono ʻoe e hōʻemi i ka nui o ka laiki, ka ʻuala, a i ʻole ka berena āu i hoʻolālā ai e ʻai i kēlā manawa. ʻO ia hoʻi, ke pani nei ʻoe i hoʻokahi kalapona me kekahi.
Akā inā makemake nui ʻoe i nā mea ʻono, hiki iā ʻoe ke koho i nā mea inu, nā mea ʻono, a me nā mea ʻono i hana ʻia me nā mea ʻono hana (nā pani kō) . ʻAʻole i loko o ka hapa nui o kēia mau mea nā kalapona a i ʻole nā calorie. No laila, ʻaʻole lākou e hoʻopilikia nui i kāu papaʻai.
Akā aia kekahi mea maikaʻi ʻē aʻe. Inā ʻoe e kaupalena i kāu kō a me nā meaʻai ʻono no kekahi mau pule, e maʻa kou kino a me kou mau ʻono iā ia. Ma hope o kēlā, ʻaʻole ʻoe e makemake nui i nā mea ʻono e like me ka wā ma mua. ʻOiai ka ʻai ʻana i nā hua hou e hoʻomaka e ʻono a ʻoluʻolu hoʻi.
He mea maikaʻi anei ke inu iki i ka waiʻona?
He nīnau kēia a ka poʻe he nui. ʻO ka pane, ua maikaʻi ke lawe iā ia i loko o nā palena . Akā aia nā kūlana no kēlā.
Inā ʻoe e inu waiʻona, pono ʻoe e makaʻala i kēia mau mea:
- Pono ʻoe e mālama i kou pae kō koko ma lalo o ke kaohi. ʻO ka inu ʻana i ka waiʻona i ka wā e pau ai ke kō koko i ke kaohi ʻia hiki ke lilo i mea weliweli.
- Inā ua hōʻino ʻia kou aʻalolo ma muli o ka maʻi diabetes, pono ʻoe e pale i ka inu ʻana i ka waiʻona.
- ʻO ka mea nui loa, ʻo ke kamaʻilio ʻana me kāu kauka a loaʻa ka ʻae ma mua o ka inu ʻana i ka waiʻona.
Inā ʻae kāu kauka, hiki iā ʻoe ke lawe i kahi liʻiliʻi loa. ʻO ka nui i ʻōlelo ʻia ma ke ʻano laulā:
- No nā wāhine: hoʻokahi mea inu maʻamau i kēlā me kēia lā
- No nā kāne: ʻelua mau mea inu maʻamau i ka lā
E wehewehe kākou i ke ʻano o ka "mea inu maʻamau".
| ʻAno waiʻona | Ka nui o hoʻokahi mea inu maʻamau |
|---|---|
| Waina | 5 auneke (ma kahi o 150 ml) |
| Pia | 12 auneke (ma kahi o 350 ml) |
| ʻO ka waiʻona paʻakikī e like me ka arak (ʻona paʻakikī) | 1.5 auneke (ma kahi o 45 ml) |
He ʻoiaʻiʻo anei ʻo ka ʻai ʻana i ka nui o ka fiber e kōkua i ke kaohi ʻana i ke kō koko?
ʻAe, he ʻoiaʻiʻo kēia moʻolelo. ʻO ka ʻai ʻana i ka meaʻai momona i ka fiber (ʻoi aku ma mua o 50 grams i kēlā me kēia lā) hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō koko.
Pehea lā ia e hana ai?
He maʻalahi ia. ʻOi aku ka lōʻihi o ka ʻeli ʻana o nā meaʻai waiwai i ka fiber no ko mākou kino. No laila, ua omo mālie ʻia ka glucose (kahi ʻano kō) i loko o kēlā mau meaʻai, ma mua o ka hoʻokuʻu ʻia ʻana i loko o ke koko i ka manawa hoʻokahi. Kōkua kēia i ka kaohi ʻana i nā piʻi ʻana o ke kō koko.
Aia kekahi mau pono ʻē aʻe i ka ʻai ʻana i ka nui o ka fiber:
- Kōkua i ka hoʻemi ʻana i nā pae cholesterol koko.
- Kōkua iā ʻoe e hoʻemi i ke kaumaha.
- Ua kāohi ʻia ka ʻai ʻana me ke kumu ʻole no ka mea ua māʻona ʻoe ma hope o ka ʻai iki ʻana.
- Hoʻopau i nā pilikia e like me ka constipation.
He aha nā meaʻai i kiʻekiʻe i ka fiber?
- Nā huaʻai a me nā mea kanu hou (ʻoi aku hoʻi nā greens)
- Berena a me nā kuki i hana ʻia mai nā palaoa piha
- Nā legumes e like me ka pī, ka pi, nā lentils
- Bale, ʻoka
Akā e makaʻala. I kekahi manawa, hiki i nā meaʻai i kapa ʻia ʻo "kiʻekiʻe i ka fiber" ke loaʻa pū kekahi kō i hoʻohui ʻia. No laila he mea nui e heluhelu i ka lepili ma mua o ke kūʻai ʻana i kahi meaʻai.
He mea weliweli anei ka ʻai ʻana i ka nui o ka protein?
He mea nui ka protein no ko kākou kino. Eia nō naʻe, no kekahi poʻe maʻi diabetes, hiki i ka ʻai ʻana i ka meaʻai kiʻekiʻe i ka protein ke lilo i mea pilikia. ʻOi loa aku, inā he pilikia kou i nā puʻupaʻa , pono ʻoe e makaʻala loa i kēia.
ʻOiai nā hui nui e like me ka American Diabetes Association e ʻōlelo nei inā he pilikia ko kekahi me nā puʻupaʻa, pono lākou e loaʻa ma waena o 15% a me 20% o kā lākou calorie i kēlā me kēia lā mai ka protein.
Eia nō naʻe, no ka ʻike pono ʻana i ka nui o ka protein kūpono iā ʻoe, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka.
E koho pono i ka protein. Ma kahi o nā ʻoki ʻiʻo momona, e koho:
- Nā legumes e like me ka pī a me ka pī
- Iʻa
- Moa ʻili ʻole
Inā makemake ʻoe e hoʻemi i ke kaumaha, ʻo ka mea wale nō āu e hana ai, ʻo ia ke hōʻemi i kāu lawe ʻana i nā calorie i kēlā me kēia lā ma kahi o 500 me ka ʻai ʻana i ka meaʻai kaulike. ʻO ka hana ʻana pēlā e kōkua iā ʻoe e hoʻemi i kahi 10% o kou kaumaha kino me ka ʻole o ka hoʻoweliweli ʻana i kou mau puʻupaʻa.
Leka Lawe-Home
- ʻAʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana i nā mea ʻono no ka mea he maʻi diabetes kou. Hiki iā ʻoe ke ʻai i kahi liʻiliʻi loa a hoʻololi iā ia me kahi kalapona ʻē aʻe.
- Inā ʻoe e inu i ka waiʻona, e hana pēlā ma lalo o ke aʻo a kāu kauka, a ma ka liʻiliʻi loa. E pale i ka waiʻona inā ʻaʻole ʻoe e kaohi ana i kou kō koko.
- E hoʻokomo i nā meaʻai waiwai i ka fiber, e like me nā mea kanu, nā legumes, nā palaoa piha, a me nā nati, i kāu papaʻai. E kōkua nui kēia i ka kaohi ʻana i nā pae kō koko.
- Hiki ke hoʻoweliweli ka ʻai nui ʻana i ka protein, ʻoiai no ka poʻe me ka maʻi puʻupaʻa. E koho i nā kumu protein wiwi (iʻa, moa).
- ʻO ka mea nui loa, ʻo ke kamaʻilio ʻana me kāu kauka a meaʻai meaʻai paha a hana i kahi papaʻai e kūpono iā ʻoe, ma mua o ka hoʻoholo ʻana i kāu meaʻai ma kāu iho.
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