Ua haʻi aku anei ke kauka iā ʻoe he maʻi diabetes kou, a i ʻole Type 2 Diabetes? I kāna ʻōlelo ʻana i kēlā, ua makaʻu paha ʻoe, "ʻĀ, i kēia manawa ʻaʻole hiki iaʻu ke ʻai maikaʻi e like me ka wā ma mua. Pono wau e haʻalele i kaʻu mau meaʻai punahele a pau, ʻeā?" Akā, ʻaʻohe pono e makaʻu. ʻAe, pono ʻoe e hana i kekahi mau hoʻololi liʻiliʻi i kāu ʻai. Akā, ʻaʻole ia he manaʻo e haʻalele mau loa ʻoe i kāu mau meaʻai punahele. ʻO ka mea nui loa, ʻo ia ka hana ʻana i kahi hoʻolālā maikaʻi e mālama ai i kēia kūlana.
Pehea lā e hiki ai iā kākou ke hoʻololi i kā kākou meaʻai?
ʻO ka hoʻololi nui loa e pono ai mākou e hana ma hope o ka ʻike ʻia ʻana he maʻi diabetes, ʻo ia ka mālama ʻana i kā mākou papaʻai. ʻO ke ala maikaʻi loa e hana ai i kēia, ʻo ia ke kamaʻilio me kāu kauka. Hiki iā ia ke kuhikuhi iā ʻoe i kahi meaʻai e hana i kahi papaʻai e kōkua iā ʻoe e kaohi i kou pae kō koko.
I ka ʻōlelo maʻalahi, pono kākou e ʻai iki i kekahi mau meaʻai, a ʻai nui i kekahi mau meaʻai. E noʻonoʻo i ko kākou kino e like me nā kaʻa. Inā hoʻokomo kākou i ka wahie hewa i loko o ke kaʻa, e pilikia ka ʻenekini, a inā ʻai kākou i nā meaʻai kūpono ʻole i ko kākou kino, e hele hewa nā mea e like me ke kō koko.
ʻAʻole ka maʻi diabetes ka hopena o ke ola. Hiki ke mālama pono ʻia a kāohi ʻia, a hiki iā ʻoe ke ola i kahi ola hauʻoli.
E nānā kākou i ka papa ma lalo nei e ʻike i nā mea e pono ai kākou e hoʻohui i kā kākou papaʻai a me nā meaʻai e pono ai kākou e kaupalena.
| ʻAi Hou Aʻe | E hōʻemi a pale paha |
|---|---|
| Nā mea kanu a me nā huaʻai waiwai i ka fiber: Nā mea e like me ka spinach, kale, okra, papaya, a me ka ipu ʻawaʻawa. I ka wā e pili ana i nā huaʻai, maikaʻi ka papaya, guava, a me ka mango. | Nā mea inu kō: Nā mea inu ʻono, nā mea inu hua i hoʻopaʻa ʻia, nā mea inu me nā mea ʻono hana. |
| Nā Huaʻai Holoʻokoʻa: Nā huaʻai holoʻokoʻa e like me ka laiki ʻeleʻele, ka millet, ka ʻoka, ka bale, ka pī, nā pīni ʻōmaʻomaʻo, a me nā chickpeas. Hoʻonui kēia i nā pae kō koko. | Nā mea ʻono me ka palaoa a me ke kō:Pono kākou e hōʻemi nui i ka nui o nā keke, nā bisiketi, nā puddings, ka ice cream, a me kā kākou mau mea ʻono kuʻuna (dodol, kevum). |
| Nā huahana waiū haʻahaʻa momona: Yogurt momona haʻahaʻa, waiū ʻili. | Nā Meaʻai i Hana ʻia: Nā mea e like me nā sausage, nā meatballs, nā iʻa i loko o ka pahu (me ka ʻaila), nā noodles, a pēlā aku. Kiʻekiʻe kēia mau meaʻai i ke kō huna, ka paʻakai (sodium), a me ka momona momona maikaʻi ʻole. |
| Nā Legumes: ʻO nā lentil, chickpeas, peas, a me nā pīni he waiwai nui i ka protein a me ka fiber. | Nā meaʻai palai: E hōʻemi i nā meaʻai ʻaila e like me nā parathas, nā ʻōwili, nā patties, a me ke kottu i ka hiki. |
E like me kāu e ʻike ai, ʻaʻole pono mākou e hoʻōki loa i ka ʻai ʻana i nā kalapona. ʻO ka mea nui, ʻo ke koho ʻana i nā ʻano kalapona kūpono . Eia kekahi laʻana, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berena palaoa piha ma kahi o ka berena keʻokeʻo, a i ʻole ka ʻai ʻana i ka laiki bran ma kahi o ka laiki keʻokeʻo.
Pehea e hoʻololi ai i nā ʻano ʻai
E like me kāu mea e ʻai ai, pehea ʻoe e ʻai ai, a me ka wā e ʻai ai ʻoe he mea nui loa ia no ka mālama ʻana i ka maʻi diabetes.
E makaʻala i ka nui o ka ʻāpana.
ʻO ka pilikia nui loa iā mākou, ʻo ia ka ʻai ʻana i ka laiki nui me kahi mea ʻuala iʻa liʻiliʻi. Pono mākou e hoʻololi i kēia. ʻO kahi ʻano hana maʻalahi ʻo ia ka "Plate Method" .
E noʻonoʻo e puʻunaue ana i kāu pā i ʻehā ʻāpana.
- ʻElua ʻāpana (hapalua o ka pā): E hoʻopiha me nā mea kanu haʻahaʻa-starch (e.g., spinach, kale, okra, paukena, a me spinach).
- Hoʻokahi ʻāpana (kahi ʻāpana o ka pā): E hoʻopiha me ka protein (e.g. iʻa, moa, hua manu, lentil, chickpeas).
- ʻO kekahi ʻāpana (kahi liʻiliʻi mai ka pā): E hoʻopiha me nā meaʻai starchy (e.g., bran raiki, ʻuala, ʻuala).
Ke ʻai ʻoe i kēia ʻano, ua piha kou ʻōpū, loaʻa i kou kino ka meaʻai e pono ai, a ʻaʻole e piʻi koke kou pae kō koko.
He mea nui nō hoʻi ka manawa ʻai.
E hoʻāʻo e ʻai i kāu mau meaʻai nui ʻekolu i ka manawa like i kēlā me kēia lā. ʻOi aku hoʻi e hoʻāʻo e ʻai i ka ʻaina ahiahi i ka wā hikiwawe loa , ma kahi o 7 a i ʻole 8 p.m. ʻO ka ʻai nui ʻana i ka pō a me ka hiamoe ʻana hiki ke loaʻa ka hopena maikaʻi ʻole i kou pae kō koko a me ke kaumaha o ke kino.
E noʻonoʻo i kāu mea e inu ai.
E like me kā mākou e noʻonoʻo ai i kā mākou meaʻai, pono mākou e makaʻala i kā mākou mea inu. ʻOi aku ka maikaʻi o ka inu ʻana i ka wai, ka wai meli, ka ʻalani, ka belimal, a i ʻole ka ranawara ma kahi o nā mea inu kō.
ʻAilaHe mea nui nō hoʻi kahi ʻōlelo e pili ana i ka waiʻona. Hiki i ka waiʻona ke hoʻonui a hoʻohaʻahaʻa koke i nā pae kō koko. No laila, he mea nui loa ia e kaupalena i ka inu ʻana i ka waiʻona. Inā ʻoe e inu i ka waiʻona, mai inu ma ka ʻōpū ʻole. He mea naʻauao ke inu liʻiliʻi loa ma hope o ka ʻai ʻana i kekahi mea. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia no ka ʻike hou aku.
E hoʻokomo iki i kēia mau hoʻololi i kou ola. He paʻakikī ke hoʻololi i nā mea āpau i ka pō hoʻokahi. Akā me ka hoʻoikaika iki ʻana, e lilo kēia i ʻāpana maʻamau o kou ola. E hoʻomanaʻo, aia kou olakino ma kou mau lima.
Leka Lawe-Home
- Mai makaʻu i ka ʻike ʻia ʻana he maʻi diabetes ʻano 2. He kūlana ia e hiki ke hoʻomalu maikaʻi ʻia.
- I ka hoʻololi ʻana i kāu meaʻai, e hoʻoikaika i nā mea kanu waiwai i ka fiber, nā palaoa holoʻokoʻa, a me nā meaʻai waiwai i ka protein.
- E hōʻemi i ke kō, ka palaoa, nā meaʻai i hana ʻia me ka momona kiʻekiʻe, a me nā mea inu ʻono i ka hiki.
- E hoʻomanaʻo i ka nui o ka ʻāpana āu e ʻai ai. Hiki ke maʻalahi kēia ma ka hahai ʻana i ke "Plate Method."
- E hoʻomanaʻo e ʻai i ka ʻaina ahiahi i kakahiaka nui a e kaupalena i kou inu ʻana i ka waiʻona.
- Inā he mau nīnau a hopohopo paha kāu e pili ana i kahi papaʻai, e kamaʻilio me kāu kauka . E hiki iā ia ke hāʻawi iā ʻoe i ke alakaʻi kūpono.
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