Ke hopohopo nei ʻoe e pili ana i kāu ʻai inā loaʻa iā ʻoe ka maʻi diabetes? E aʻo kākou e pili ana i nā kalapona a me ka fiber!

Inā loaʻa iā ʻoe ka maʻi diabetes, pono ʻoe e noʻonoʻo iki aʻe e pili ana i kāu meaʻai a me kāu mea inu ma mua o ka hapa nui o ka poʻe, ʻeā? Ua ʻike paha ʻoe ua piʻi koke kou pae kō koko ke ʻai ʻoe i kekahi mau meaʻai. He pilikia maoli kēia no nā poʻe he nui. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā kalapona a me ka fiber, ʻelua mau meaʻai e hoʻopilikia pololei ana i nā pae kō koko o ke kanaka me ka maʻi diabetes, akā he mea nui hoʻi no ko mākou kino.

He aha ka pilina ma waena o nā kalapona a me ka maʻi diabetes?

I ka ʻōlelo maʻalahi, ʻo nā kalapona ka wahie nui e hāʻawi ai i ka ikehu i ko mākou kino. Loaʻa lākou i loko o nā meaʻai a mākou e ʻai ai i kēlā me kēia lā.

E noʻonoʻo wale, ʻo nā mea a pau a kākou e ʻai ai, me ka laiki, ka berena, nā noodles, nā meaʻai palaoa e like me ka pasta, ka ʻuala, ka ʻuala, a me ka cassava, a me nā mea ʻono, nā huaʻai, ka waiū, a me ka yogurt, aia nā kāpona i kahi nui a emi mai paha.

Eia ke kumu e pono ai i ka mea maʻi diabetes ke makaʻala nui e pili ana i nā kalapona: Hiki i nā kalapona ke hoʻonui koke i ke kō koko ma mua o ka protein a i ʻole ka momona e komo i ke kino.

Inā ʻoe e ʻai i nā kalapona i ka manawa hoʻokahi ma mua o ka hiki i ka insulin o kou kino ke mālama, hōʻiliʻili ke kō keu i loko o kou koko. ʻO ka hopena, he kō koko kiʻekiʻe. Pēlā nō, inā ʻoe e ʻai i nā kalapona liʻiliʻi ma mua o ka mea e pono ai kou kino, hiki i kāu kō koko ke hāʻule haʻahaʻa loa. No laila he mea nui e mālama i kēia kaulike.

E kōkua anei ka "Carb Counting"?

ʻAe, ʻoiaʻiʻo nō. ʻO kekahi o nā ala maikaʻi loa e mālama ai i kēia kaulike, ʻo ia ka hoʻomaʻamaʻa ʻana i ka "helu kalapona." ʻO ke ʻano kēia o ka helu ʻana i ka nui o nā kalapona i nā grama i kēlā me kēia meaʻai a mea inu paha āu e ʻai ai a puʻunaue like iā ia i waena o kāu mau meaʻai i ka lā a pau.

Ua hōʻike maopopo ʻia ka nui o nā ʻeke meaʻai ma ka mākeke i ka helu o nā grama o nā 'Carbohydrates' ma ka lepili 'Nutrition Facts'. Hiki iā ʻoe ke hoʻohana i kēia ʻike e hoʻolālā i kāu papaʻai i kēlā me kēia lā. No ka laʻana, e ʻike ʻoe he ʻoi aku ka nui o nā carbohydrates i loko o kahi pā kokoleka a i ʻole ka mea inu hua ma mua o ka hua hou.

He mea pono loa kēia ʻano helu kalapona no:

• No ka poʻe e lawe ana i nā inikini insulin i nā manawa he nui i ka lā
• No ka poʻe e hoʻohana ana i ka pamu insulin
• No ka poʻe e ʻimi nei i nā ʻano like ʻole a me ka maʻalahi i kā lākou papaʻai

Akā, ʻaʻole koi ʻia kēia ʻano hana no nā kānaka a pau. Ma ke ʻano he koho ʻē aʻe i kēia , aia nā 'papa inoa hoʻololi meaʻai maʻi diabetes'.Aia kekahi mau ʻano hana ʻē aʻe, e like me: He mea naʻauao ke kamaʻilio me kāu kauka e pili ana i kēia a hoʻoholo i ke ʻano hana maikaʻi loa iā ʻoe a ʻo ka mea maʻalahi loa iā ʻoe.

ʻO ke koa a mākou e poina nei - Fiber!

Ke kamaʻilio kākou e pili ana i nā kalapona, aia kekahi mea ʻē aʻe e pono ai kākou e kamaʻilio e pili ana. ʻO ia ka fiber, a i ʻole e like me kā kākou e ʻike nei , fiber . He ʻano kalapona nō hoʻi ka fiber, akā ʻaʻole maʻalahi ke hoʻoheheʻe ʻia e ke kino. No laila he aha nā pono o kēia no ka mea me ka maʻi diabetes?

1. Ka kaohi ʻana i ke kō koko: Ke ʻai ʻoe i nā meaʻai kiʻekiʻe i ka fiber, hoʻolohi ke kō i loko o kēlā mau meaʻai i ka wikiwiki o ko lākou komo ʻana i loko o ke koko. No laila, ʻaʻole piʻi koke nā pae kō koko.

2. Hoʻohaʻahaʻa i ka cholesterol: Kōkua ka fiber i ka hoʻohaʻahaʻa ʻana i nā pae o ka LDL (Low-Density Lipoprotein) cholesterol , kahi mea ʻino i ke kino. He mea nui loa kēia no ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai e hele mai me ka maʻi diabetes.

3. Kaohi kaumaha: ʻO ka ʻai ʻana i nā meaʻai waiwai i ka fiber e kōkua iā ʻoe e māʻona, kahi e kōkua ai iā ʻoe e ʻai pinepine. Kōkua kēia iā ʻoe e kaohi i kou kaumaha.

I ka hapa nui o ka manawa, ʻaʻole mākou e loaʻa i ka nui o ka fiber e pono ai i kēlā me kēia lā mai ka meaʻai. No laila e nānā kākou pehea e hiki ai iā mākou ke hoʻohui i kēia meaʻai waiwai nui i kā mākou papaʻai.

He aha nā meaʻai i waiwai i ka fiber?

Loaʻa ka fiber i nā meaʻai mea kanu. E hoʻāʻo e hoʻokomo i kēia mau mea i kāu papaʻai o kēlā me kēia lā.

Inā pilikia ʻoe i ka loaʻa ʻana o ka fiber lawa mai kāu meaʻai, hiki iā ʻoe ke lawe i nā mea hoʻohui fiber, e like me ke kauoha a kāu kauka. No ka laʻana, aia nā huahana ma ka mākeke e like me ka psyllium a me ka methylcellulose.

Akā e hoʻomanaʻo i hoʻokahi mea! Pono ʻoe e hoʻohui mālie i ka fiber i kāu papaʻai. Inā hoʻomaka koke ʻoe e ʻai i ka nui o nā meaʻai momona i ka fiber, hiki iā ʻoe ke ʻike i ka ʻoluʻolu ʻole e like me ka pehu ʻana, ka ʻōpū ʻeha, a me ke kinoea. No laila e hoʻohui mālie i kēia mau meaʻai i hoʻokahi a ʻelua paha pule. Eia kekahi, ke ʻai ʻoe i ka fiber hou aku, pono ʻoe e hoʻonui i ka nui o ka wai āu e inu ai i kēlā me kēia lā .