10 mau ʻano ʻai maikaʻi e kōkua ai i ka kaohi ʻana i ka maʻi diabetes (Diabetes)

Ke haʻi aku ke kauka iā ʻoe he maʻi diabetes kou, manaʻo kekahi poʻe ua pau ko lākou ola a ʻaʻole loa lākou e hiki ke ʻai i nā mea a lākou e makemake ai. ʻAʻohe laiki, ʻaʻohe mea ʻono, ʻaʻohe nati... lōʻihi ka papa inoa. Akā, ʻo ia maoli anei? ʻAʻole loa. ʻO ka mea nui loa, ʻo ia ke akahele iki i kā mākou meaʻai a hana i nā koho akamai. ʻOi aku ka maikaʻi o ka kuke ʻana ma ka home ma mua o ka ʻai ʻana i waho, no ka mea, a laila ʻike mākou i ka mea a me ka nui o kā mākou meaʻai. E nānā kākou pehea e hoʻomākaukau ai i kahi meaʻai ʻono me ka hoʻomalu ʻana i nā pae kō koko.

1. E ʻai i nā meaʻai holoʻokoʻa

ʻO kēia ka hoʻololi koʻikoʻi loa. E hoʻomaʻamaʻa i ka hoʻohui ʻana i nā "palaoa piha" i kāu papaʻai. I ka ʻōlelo maʻalahi, koho i nā palaoa piha i wehe ʻole ʻia mai ko lākou kūlana maoli, e like me ka laiki keʻokeʻo a i ʻole ka laiki ʻeleʻele. Ma kahi o ka laiki keʻokeʻo, koho i nā berena palaoa piha, e like me ka berena palaoa piha a me nā berena palaoa piha . ʻO ka ʻoka a me ka bale ʻelua mau meaʻai maikaʻi e hāʻule ana i loko o kēia māhele. He kiʻekiʻe lākou i ka fiber. No laila, ke ʻai ʻoe i kēia mau mea, ʻaʻole e piʻi koke kāu pae kō koko.

2. E hoʻopiha i kou ʻōpū me nā meaʻai waiwai i ka fiber.

E hoʻāʻo e hoʻohui i ka liʻiliʻi he 8 grams o ka fiber i kāu papaʻai nui. He mea nui loa kēia i ka wā e ʻai ana i kahi meaʻai kiʻekiʻe i nā carbohydrates. Ua like ka fiber me ka huʻa. Hoʻolohi ia i ka omo ʻana o ke kō, mālama iā ʻoe i ka piha no ka manawa lōʻihi, a he mea maikaʻi loa hoʻi no ke olakino o ka puʻuwai. Pono mākou e hoʻomanaʻo he ʻoi aku ka nui o ka pilikia o ka poʻe me ka maʻi diabetes i ka maʻi puʻuwai. No laila he aha kēia mau meaʻai waiwai i ka fiber?

3. E hōʻemi i nā kalapona a hoʻohui i nā aila maikaʻi.

ʻOiai ua makaʻu nā kānaka a pau i ka huaʻōlelo "ʻaila," aia kekahi mau ʻaila "maikaʻi" i maikaʻi no kou kino. Ua kapa ʻia kēia mau mea he "monounsaturated fats." Hiki i kēia mau mea ke kōkua i ka hoʻomalu ʻana i kou pae kō koko. ʻO nā laʻana maikaʻi loa he avocados, cashews, peanuts, ʻaila ʻoliva, a me ka ʻaila canola . Akā e hoʻomanaʻo, he kiʻekiʻe kēia i nā calorie. No laila he mea nui e ʻai ma ke kaulike . E hoʻohui i kahi ʻāpana avocado a i ʻole kahi lima o cashews i kāu salakeke. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva a i ʻole ka ʻaila canola ma kahi o ka ʻaila niu no ka kuke ʻana.

4. E koho i nā meaʻai ʻaʻole e hoʻonui i kou pae kō.

Aia kekahi mau meaʻai ʻaʻole e hoʻoulu koke i ka piʻi ʻana o ke kō koko. Ma ka hoʻohui ʻana i kēia mau mea i kāu pā, hiki iā ʻoe ke kōkua i ke kaulike ʻana i ka hopena o nā pae kō koko e hiki ai i nā kalapona (e like me ka laiki) ke loaʻa i kāu kō koko. ʻO nā koho maikaʻi e komo pū me:

• ʻIʻo momona
• Moa ʻili ʻole
• Iʻa
• ʻAvokado
• Nā ʻano letus
• Nā hua manu
• Kīhi (e ʻono)

5. E hōʻemi i ka momona momona

E hōʻemi i ka hoʻohana ʻana i ka momona momona ʻole, ʻo ia hoʻi ka momona holoholona, ​​i ka hiki. No ka laʻana, he mea nui loa ka hana ʻana i ka wai me ka wai ma kahi o ka waiū niu i hoʻopaʻa ʻia, e wehe i nā ʻāpana momona o ka ʻiʻo a kuke iā ia, a kaupalena i ka hoʻohana ʻana i ka pata a me ka ghee. Akā, e kālele i nā protein mea kanu . E hoʻohui i nā mea e like me nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, a me ka soy i kāu papaʻai i nā manawa a pau.

6. E heluhelu i ka wehewehe ʻana ma ka ʻeke (E nānā i ka Lepili)

E hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili o kekahi meaʻai i hoʻopili ʻia āu e kūʻai ai mai ka hale kūʻai.Ua helu ʻia nā kikoʻī e pili ana i nā calorie, nā carbohydrates, ka fiber, a me ka momona. ʻO ka mea nui loa, ʻo ia ke nānā i ka "nui o ka lawelawe" ma ka lepili, ʻo ia hoʻi "ka nui kūpono no hoʻokahi kanaka." I kekahi manawa, hōʻike nā helu i ka helu o nā calorie i loko o kahi lawelawe, ʻaʻole ka helu o nā calorie i loko o ka pūʻolo ponoʻī. ʻO ka ʻike ʻana i kēia ʻike hiki ke kōkua nui i ka kaohi ʻana i kāu kō koko.

7. E hoʻolilo i ka ʻaila mea kanu i hoaaloha nou

E like me ka mea i ʻōlelo ʻia ma luna, e hoʻolilo i ka ʻaila canola a me ka ʻaila ʻoliva i mau ʻaila kuke nui. Loaʻa i nā mea ʻelua nā momona monounsaturated olakino. ʻO ka ʻaila Canola ma ke ʻano kūikawā he kiʻekiʻe i nā waikawa momona omega-3 olakino no ka puʻuwai.

8. E maʻalahi ka ʻai ʻana i ka salakeke

Inā manaʻo ʻoe "palaualelo loa e hana i ka salakeke", eia kahi ala maʻalahi. E ʻokiʻoki i nā mea e like me ka spinach, letus, kukama, a me ka tōmato, e hoʻokomo iā lākou i loko o kahi pahu ea, a mālama iā lākou i loko o ka friji. Akā me ka ʻole o ka hoʻohui ʻana i ka ʻaila (sauce) . A laila hiki iā ʻoe ke hoʻohana i kēia hui salakeke no kekahi mau lā. I kekahi mau minuke ma mua o ka ʻai ʻana, e lawe i ka nui e pono ai, e hoʻohui i kahi wai lime liʻiliʻi, kahi pauka pepa liʻiliʻi, a me kahi kulu o ka ʻaila ʻoliva, a hui pū.

9. Salakeke hua no ka mea ʻono

Inā makemake ʻoe i kahi mea ʻono ma hope o ka ʻai ʻana, e hana i kahi salakeke hua nani ma kahi o kahi mea ʻono kō. E ʻokiʻoki i kekahi mau hua kala āu e koho ai a hoʻohui i kahi wai lime liʻiliʻi . ʻO ka huaora C i loko o ka wai lime e kōkua i ka pale ʻana i ka hua mai ka lilo ʻana i ʻeleʻele a hoʻonui i kona ʻono.

10. E noʻonoʻo pono i kāu mea e inu ai.

Akahele mākou i kā mākou meaʻai, akā poina iā mākou ka mea a mākou e inu ai. Loaʻa i nā mea inu kō, nā mea inu hua i hoʻopaʻa ʻia, a me ka waiʻona ka nui o ke kō a me nā calorie i hūnā ʻia. He mea keakea nui kēia i ka kaohi ʻana i kou pae kō koko.

ʻO ka wai maʻemaʻe ka mea inu maikaʻi loa. Inā ʻaʻole ʻoe makemake i kēlā, e hoʻāʻo e inu i kahi mea e like me ka wai fizzy , ke kī ʻono ʻole, ke kofe , Belimal, a i ʻole Ranawara.

E hoʻohui iki i kēia mau ʻano maʻamau i kou ola. He paʻakikī ke hoʻololi i nā mea āpau i ka manawa hoʻokahi. Akā me ka hoʻoikaika iki ʻana, e lilo kēia i ʻāpana o kou nohona. Inā he kānalua kāu e pili ana i kekahi mea, e noi mau i kāu kauka no ka ʻōlelo aʻo.

Leka Lawe-Home

• I mea e ola ai i ke olakino maikaʻi me ka maʻi diabetes , he mea nui e akahele i ke koho ʻana i ka meaʻai.
• Ma kahi o nā meaʻai i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo a me ka berena keʻokeʻo, e koho i nā palaoa piha e like me ka laiki ʻeleʻele me ka bran a me ka berena wholemeal .
• E hoʻokomo i nā meaʻai waiwai i ka fiber e like me nā mea kanu, nā huaʻai , a me nā nati i kāu papaʻai i kēlā me kēia manawa. Kōkua ia i ka kaohi ʻana i ke kō koko a me ke olakino o ka puʻuwai.
• E hōʻemi i nā momona saturated a ʻai i nā momona monounsaturated e like me ka avocado, cashews, a me ka ʻaila ʻoliva.
• E hōʻalo loa i nā mea inu kō a me ka waiʻona. Akā, e koho i nā mea inu e like me ka wai a me ke kī ʻole.
• Inā he mau hopohopo kāu e pili ana i kāu meaʻai , mai kānalua e kūkākūkā me kāu kauka .

Maʻi diabetes, maʻi diabetes, meaʻai no ka maʻi diabetes, kaohi kō, meaʻai olakino, meaʻai sinhala, ʻai maʻi diabetes sinhala