Inā loaʻa iā ʻoe ka maʻi diabetes, haʻi aku paha kāu kauka iā ʻoe e nānā mau i kou kō koko. A, i kekahi mau manawa o ka makahiki, haʻi pū lākou iā ʻoe e hana i kahi hoʻokolohua i kapa ʻia ʻo 'A1c', ʻeā? He aha maoli ka A1c? No ke aha he mea nui ka hoʻohaʻahaʻa ʻana iā ia no kou olakino? Mai hopohopo, e kamaʻilio mākou e pili ana i kēia mau mea a pau me ka maʻalahi a me ka ʻoiaʻiʻo.
He aha ka A1c? No ke aha he mea nui?
I ka ʻōlelo maʻalahi, ʻo ke kō koko āu e nānā ai ma ka home i kēlā me kēia lā he kiʻi paʻi. Ua like ia me ke kiʻi ʻana i kahi kiʻi. Akā, ʻaʻole like ʻo A1c me ia. Hōʻike ia i ke ʻano o kou mau pae kō koko i nā mahina ʻelua a ʻekolu i hala.
E noʻonoʻo, aia kahi protein i kapa ʻia ʻo "Hemoglobin" i loko o nā hunaola koko ʻulaʻula i loko o kou koko. Ke piʻi aʻe ka pae kō o kou koko, e pipili kēia mau ʻāpana kō i ka "Hemoglobin." ʻO ke kiʻekiʻe o ke kō koko, ʻo ka nui o kona pipili ʻana. Ana ka hoʻāʻo A1c i ka nui o ka "Hemoglobin" i hoʻopili ʻia e kēia kō. No laila, hāʻawi kēia i ke kauka i kahi kiʻi maopopo o ke ʻano o ka mālama ʻia ʻana o kāu maʻi diabetes.
ʻO ka maʻamau, ʻo ka pahuhopu ka mālama ʻana i kāu A1c ma lalo o 7% . Eia nō naʻe, na kāu kauka e hoʻoholo i kāu pahuhopu kikoʻī. ʻO ka mālama ʻana i kēia pae i loko o kahi pae olakino e hiki ke kōkua i ka pale ʻana iā ʻoe mai nā pilikia koʻikoʻi o ka maʻi diabetes, e like me ka hōʻino ʻana o ke aʻalolo, ka hōʻino ʻana o ka maka, ka maʻi puʻuwai, a me nā maʻi puʻupaʻa .
Nā mea hiki iā mākou ke hana e hoʻohaʻahaʻa i nā pae A1c
He mea nui e lawe i ke kauoha a kāu kauka e like me ke kauoha. Eia kekahi, e nānā kākou i kekahi mau hana maʻalahi akā kūpono loa hiki iā ʻoe ke hoʻokomo i loko o kou nohona.
E makaʻala kākou i ka nui o nā ʻāpana.
ʻO ka mea mua, e hoʻohui i kekahi mau mea hana liʻiliʻi i kāu lumi kuke. ʻO kēia mau mea he mau kīʻaha ana a me kahi unahi lumi kuke. E kōkua kēia iā ʻoe e ana i ka nui o ka meaʻai āu e ʻai nei. ʻO ka ʻai ʻana ma mua o kou kino e pono ai hiki ke hoʻonui i kou pae kō koko. No laila, ʻo ka kaohi ʻana i kāu nui o nā ʻāpana kekahi o nā ala maikaʻi loa e hoʻohaʻahaʻa ai i kāu A1c.
I ka hoʻomaka ʻana, e kōkua kēia mea hana iā ʻoe e hoʻomaopopo i ke ʻano o ka "lawelawe hoʻokahi", ʻoi aku hoʻi no nā meaʻai starchy e like me ka laiki, ka berena, a me nā noodles. E kahaha paha ʻoe i ka liʻiliʻi o ka lawelawe ʻana. Akā me kēia hana, e hoʻōki ʻoe i ka ʻai nui ʻana me ka ʻike ʻole.
E noʻonoʻo akamai kākou e pili ana i nā kalapona.
He ʻoiaʻiʻo e hoʻokiʻekiʻe koke nā kalapona i nā pae kō koko ma mua o nā meaola ʻē aʻe. Inā ʻai mau ʻoe i ka nui o nā kalapona, e piʻi mālie kāu A1c.
Akā, e hoʻomanaʻo, ʻaʻole maikaʻi ʻole nā starch a pau. Pono kākou e koho.He kiʻekiʻe nā starch maikaʻi i ka fiber a me nā meaola. ʻOi aku ko lākou olakino ma mua o nā meaʻai he starch wale nō.
| Mānoanoa maikaʻi (koho) | E hoʻemi ʻia ka starch (e pale i ka nui o ka hiki) |
|---|---|
| ʻO ka ʻōpena laiki, ka ʻoka, ka millet, ka bale | Laiki keʻokeʻo, berena keʻokeʻo, pasta |
| Nā mea kanu (kāloti, pīni, paukena) | Nā Biscuits, keke a me nā huahana berena ʻē aʻe |
| Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo | Nā mea inu kō, nā mea inu ʻono |
Pehea e hoʻomākaukau ai i kāu meaʻai
He ʻano hana maʻalahi loa kēia a nā loea meaʻai e ʻōlelo aku nei. E hoʻokaʻawale i kāu pā i ʻehā ʻāpana:
- Hapalua (1/2) o ka pā: E hoʻopiha me nā mea kanu haʻahaʻa-starch. (Laʻana: spinach, kāpeti, pīni, kāloti, kukama, tōmato)
- Hapahā o ka pā: E hoʻopiha me ka protein haʻahaʻa momona (e.g. iʻa, moa ʻili ʻole, hua manu, lentil, tofu)
- Nā manawa ʻē aʻe (1/4): E hoʻopiha me kahi palaoa fiber kiʻekiʻe (e.g., laiki bran, buckwheat, oats)
Ke hoʻomaʻa ʻoe i ka hoʻomākaukau ʻana i ka meaʻai ma kēia ʻano, e loaʻa maoli iā ʻoe kahi papaʻai kaulike.
Nā loli o ke ʻano o ka nohona: ke kaumaha a me ka hoʻoikaika kino
ʻO ka lilo ʻana o ke kaumaha - ʻaʻohe pahuhopu nui e pono ai!
ʻAʻole kaumaha nā kānaka a pau me ka maʻi diabetes Type 2. Akā inā kaumaha iki ʻoe, ʻaʻole pono paha ʻoe e hōʻemi i ka nui o ke kaumaha e like me kou manaʻo e hoʻohaʻahaʻa i kāu A1c.
Hoʻomaopopo pinepine nā kauka i ka hoʻāʻo ʻana e lilo i 5% a 10% o kou kaumaha o kēia manawa . No ke aha mai ia mea? Ke lilo ʻoe i ke kaumaha keu, ʻoi aku ka maikaʻi o ka insulin o kou kino i ka kaohi ʻana i nā pae kō koko. Hiki i kēia ke hoʻohaʻahaʻa i kāu A1c i ka hala ʻana o ka manawa. Ua hōʻike ʻia kekahi noiʻi ua ʻoi aku ka nui o ka poʻe i nalowale i 5% a 10% o ko lākou kaumaha ma ka 0.5%.
E noʻonoʻo hou i ke ʻano o kāu hoʻoikaika kino
Ma waho aʻe o ka ʻai olakino, ʻo ka mea nui loa hiki iā ʻoe ke hana e hoʻohaʻahaʻa i kāu A1c ʻo ia ka hoʻoikaika kino. Akā aia kekahi ʻano hoʻoikaika kino kūpono loa ʻaʻole ia he holo wale ma ka treadmill i kēlā me kēia lā, a ʻo ia hoʻi ka hoʻomaʻamaʻa ikaika.
ʻO ka hoʻoikaika kino aerobic mau, e like me ka hele wāwae, ka holo ʻana, a me ke kaʻa paikikala, a me ke aʻo kūʻē, e like me ka hāpai kaumaha, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu mau pae A1c. Ke hoʻoikaika kino ʻoe, hoʻohana kou mau ʻiʻo i ke kō i loko o kou koko no ka ikehu. Kōkua kēia i ka kaohi ʻana i ka piʻi koke ʻana o ke kō koko ma hope o ka ʻai ʻana. Ke hoʻolilo ʻoe i ka hoʻoikaika kino i mea maʻamau i kēlā me kēia lā, e ʻike ʻoe i ka emi nui ʻana o kāu mau pae A1c.
ʻŌlelo aʻoaʻo lapaʻau a me nā ʻike hou aku
E hoʻohana i ka lāʻau lapaʻau e like me ke kauoha a ke kauka.
Hiki iā ʻoe ke hoʻohaʻahaʻa pono i kāu A1c me ka ʻai a me ka hoʻoikaika kino. Eia nō naʻe, inā ua kuhikuhi kāu kauka iā ʻoe i nā lāʻau lapaʻau e like me Metformin, Miglitol, a i ʻole Insulin, he mea nui e lawe iā lākou i nā dosis kūpono a me nā manawa kūpono. Inā ʻoe e hōʻalo pinepine i kāu lāʻau lapaʻau, hiki ke piʻi aʻe kou pae kō koko, hiki ke alakaʻi i kahi A1c kiʻekiʻe.
ʻO kāu pahuhopu paha ka hōʻemi a hoʻōki paha i ka lawe ʻana i kāu lāʻau lapaʻau. E kamaʻilio me kāu kauka e pili ana i kēia. Akā , mai hoʻōki i ka lawe ʻana i kāu lāʻau lapaʻau a hoʻololi paha i ka nui o ka lāʻau ma kāu iho.
E makaʻala i nā mea hoʻohui
Nui nā mea hoʻohui ma ka mākeke e koi ana e hoʻohaʻahaʻa i ka A1c. Eia nō naʻe, ʻaʻohe nui o lākou i lawa ka hōʻike noiʻi ʻepekema. Eia nō naʻe, ua hōʻike ʻia kekahi he hopena. No ka laʻana, aia kekahi mau hōʻike e hiki i ka Berberine, Coenzyme Q10, a me ke kinamona ke hōʻemi i ka A1c i ka hala ʻana o ka manawa. Eia nō naʻe, he mea nui loa e nīnau i kāu kauka a loaʻa kāna ʻae ma mua o ka hoʻohana ʻana i kekahi mea hoʻohui.
ʻO ka mea hope loa, e hoʻomanawanui me kēia mau mea a pau. He awelika kou A1c ma luna o kekahi mau mahina, no laila e lōʻihi ka manawa e iho ai. ʻAʻole paha ʻoe e hiki ke hana i nā mea āpau me ka pololei 100 pakeneka, a he mea maikaʻi kēlā. ʻO ka mea nui, ʻo ka hoʻomau ʻana i ka hoʻāʻo ma ke ala kūpono a ʻaʻole e haʻalele. E hilinaʻi mai iaʻu, e iho maoli nō kāu A1c ma muli o kāu hana nui.
Leka Lawe-Home
- ʻO A1c ke ana o kou awelika o ke kō koko i nā mahina 2-3 i hala. ʻO ka kaohi ʻana i kēia hiki ke kōkua iā ʻoe e pale i nā pilikia weliweli o ka maʻi diabetes.
- E kāohi i ka nui o kāu mau ʻāpana. E hoʻopiha i ka hapalua o kāu pā me nā mea kanu, ka hapalua me ka protein, a me ka hapalua me nā palaoa momona i ka fiber.
- Ma kahi o nā starch maʻalahi e like me ka berena keʻokeʻo a me ka laiki keʻokeʻo, e koho i nā starch paʻakikī e like me ka laiki palaoa piha, ka oats, a me ka buckwheat.
- He mea nui ka hoʻoikaika kino i kēlā me kēia lā. He mea nui nā hoʻoikaika kino cardiovascular, e like me ka hele wāwae, a me ka hoʻoikaika kino hoʻoikaika kino, e like me ka hāpai kaumaha.
- ʻOiai ʻo ka lilo ʻana o 5% wale nō o kou kaumaha hiki ke loaʻa ka hopena nui i kāu mau pae A1c.
- Mai hoʻokuʻu i ka lawe ʻana i kāu mau lāʻau lapaʻau i kuhikuhi ʻia. Mai hoʻōki a hoʻololi paha iā lākou me ka ʻole o ke aʻo ʻana a ke kauka.
- E hoʻomaopopo pono e nīnau i kāu kauka ma mua o ka lawe ʻana i kekahi mea hoʻohui meaʻai.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo