He maʻi diabetes kou? A laila ua ʻike paha ʻoe i ke koʻikoʻi o ka ʻai ʻana i ke kāohi ʻana i kou pae kō koko. Ua lohe paha ʻoe i ka ʻai "vegan". Manaʻo ka poʻe he nui kēia e pili ana i ka ʻai ʻole ʻana i ka ʻiʻo a me ka iʻa. Akā pehea ka hopena o kēia i ka mea me ka maʻi diabetes? He maikaʻi maoli anei ia no ke olakino? E kamaʻilio kākou e pili ana i ia mea ma ke ʻano maʻalahi a pololei.
ʻO ka mea mua, e nānā kākou, he aha ka ʻai vegan olakino?
ʻO ka "Vegan" he ʻāpana ia o ka ʻai mea kanu. I ka ʻōlelo maʻalahi, ʻo ia hoʻi ka ʻai ʻole ʻana i nā huahana holoholona. ʻO ia hoʻi, ʻaʻole wale ka ʻiʻo, ka iʻa, a me ka moa, akā, ʻo nā huahana waiū e like me nā hua manu, ka waiū, a me ka tīhi. ʻAʻole ʻai kekahi poʻe vegan paʻa i ka meli.
Akā, ʻo ka mea nui ma ʻaneʻi, ʻaʻole maikaʻi nā meaʻai a pau i kapa ʻia he "vegan". E noʻonoʻo, hiki i kekahi mau biscuits, chips, a me ka berena keʻokeʻo ma ka hale kūʻai ke vegan. Akā, aia i loko o lākou ka palaoa i hoʻomaʻemaʻe ʻia, ke kō, a me ka starch, ʻo ia hoʻi, he haʻahaʻa loa lākou i nā meaola a me ka fiber. ʻO ka ʻoiaʻiʻo, hiki i kēia mau meaʻai ke alakaʻi i ka Type 2 Diabetes.
No laila, i mea e pōmaikaʻi maoli ai mai ka ʻai vegan, pono mākou e koho i nā meaʻai kūlohelohe, holoʻokoʻa a haʻahaʻa ka hana ʻia ʻana.
E nānā kākou i nā mea maikaʻi loa e hoʻohui i kāu papaʻai.
| ʻAno meaʻai | Nā laʻana a me kahi wehewehe maʻalahi |
|---|---|
| Nā huaʻai a me nā mea kanu | Nā huaʻai hou, nā mea kanu ʻōmaʻomaʻo (e like me ka spinach, kale), a me nā mea kanu ʻē aʻe a pau. |
| Nā legume | Nā mea e like me nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pī. He waiwai nui kēia i ka protein. |
| Nā huaʻai holoʻokoʻa | Laiki ʻeleʻele me ka bran, oats, buckwheat, berena palaoa holoʻokoʻa. |
| Nā Nati a me nā Hua | Nā mea e like me nā cashews, nā pīnati, nā ʻalemona, nā hua flax, a me nā hua chia. |
| Nā huahana soya | ʻO nā mea e like me ka tofu a me ka tempeh he mau koho maikaʻi no ka protein. |
| Nā meaʻai me ka meaʻai i hoʻohui ʻia | Nā waiū ʻaʻohe waiū i hoʻoikaika ʻia a me nā cereal haʻahaʻa-kō me nā wikamina a me nā minelala i hoʻohui ʻia. |
He aha nā pōmaikaʻi o kēia ʻano meaʻai no kekahi kanaka me ka maʻi diabetes?
ʻO ka momona paʻa, i loaʻa i nā huahana holoholona, hoʻonui i ka mumū i loko o ko mākou kino a me ka pilikia o ka maʻi puʻuwai. Hoʻonui pū kēia i ka pilikia o ke kū'ē ʻana i ka insulin a me ka maʻi diabetes Type 2.
Eia nō naʻe, ʻo ka ʻai vegan olakino he kiʻekiʻe i nā momona unsaturated mai nā mea kanu. Loaʻa i nā meaʻai mea kanu he kiʻekiʻe i ka fiber, antioxidants, minerals, a me polyphenols. Mālama kēia mau meaola iā ʻoe mai ka maʻi diabetes a kōkua i ka kaohi ʻana i kou pae glucose koko.
Eia kekahi mau pono ʻē aʻe i loaʻa i ka noiʻi:
- Kōkua i ka hoʻoponopono ʻana i ka neuropathy i hoʻokumu ʻia e ka maʻi diabetes.
- Hoʻohaʻahaʻa i nā pae cholesterol koko.
- Kōkua i ka hoʻemi ʻana i ke kaumaha o ke kino.
- Kōkua iā ʻoe e kaohi i kou pae A1c (ka awelika o ke kō koko i nā mahina 2-3 i hala).
- Ka hoʻomaikaʻi ʻana i ka ʻike ʻana i ka insulin.
- Hoʻohaʻahaʻa i ke koko.
- Kōkua i ka mālama ʻana i ka metabolic syndrome.
- Kōkua i ka ulu ʻana o nā bacteria maikaʻi i loko o ko mākou ʻōpū.
He mea nui loa: Inā hoʻololi ʻoe i kāu ʻai a lilo ke kaumaha, hiki ke loli ka nui o ka insulin a i ʻole ka lāʻau maʻi diabetes āu e pono ai. No laila, i kēlā me kēia manawa āu e lilo ai i 5 kg, e ʻike i kāu kauka a e hoʻomaopopo iā ia. Na ia e hoʻoholo inā pono ʻoe e hōʻemi i ka nui o kāu lāʻau lapaʻau.
He mea maikaʻi anei kēia no ka poʻe me ka maʻi diabetes Type 1?
He mea kēia e pono ai kākou e hoʻomaopopo pono. ʻAʻole hiki i ka ʻai vegan olakino ke ho'ōla loa i kāu maʻi diabetes. Eia nō naʻe, hiki iā ia ke kōkua i ka mālama ʻana i kou pae kō koko i mea paʻa. Inā ʻoe e emi ke kaumaha, hiki iā ia ke hoʻohaʻahaʻa i kou pae kō koko. Pono paha kēia iā ʻoe e hoʻololi i ka nui o ka insulin āu e lawe ai. No laila, inā ʻoe e hana i kekahi mau hoʻololi i kāu ʻai a i ʻole ke kaumaha o ke kino, ʻoi aku ka palekana o ke kūkākūkā ʻana i nā mea āpau me kāu kauka a hahai i kāna ʻōlelo aʻo .
Aia kekahi mau pilikia e pili ana? Pehea e pili ana i nā hemahema meaʻai?
Inā loaʻa iā ʻoe ka maʻi diabetes type 1 a i ʻole type 2, palekana ke hahai i kahi papaʻai vegan i hoʻolālā maikaʻi ʻia . Eia nō naʻe, ʻaʻole paha i lawa kekahi mau meaʻai i nā mea kanu i hoʻohālikelike ʻia me nā meaʻai holoholona. Akā, mai hopohopo, inā ʻoe e hoʻolālā pono, hiki iā ʻoe ke loaʻa nā mea āpau e pono ai kou kino. ʻEkolu mau mea āu e pono ai e hana:
1. E hoʻolālā pono i kāu mau meaʻai.
2. Ke loaʻa ʻana o ka nui kūpono o nā calorie a me ka protein no kou kino.
3. Ka ʻai ʻana i nā ʻano meaʻai like ʻole (ʻaʻole wale ka mea like).
I kekahi manawa, e haʻi aku paha kāu kauka iā ʻoe e lawe i kahi mea hoʻohui wikamina. E nānā kākou pehea e loaʻa ai kekahi mau meaola koʻikoʻi mai nā meaʻai mea kanu.
| Meaʻai koʻikoʻi | Nā ala e loaʻa ai mai ka papaʻai vegan |
|---|---|
| Pūmua | Pono ke kanaka makua ma kahi o 46-56 grams o ka protein i kēlā me kēia lā. Hiki iā ʻoe ke hoʻokō i kēia pahuhopu ma ka ʻai ʻana i nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, nā huahana soy (tofu), a me nā nati like ʻole i ka lā a pau. E hoʻokomo i kahi mea kiʻekiʻe i ka protein me kēlā me kēia pāʻina nui. |
| Kalikima a me ka wikamina D | E hoʻohana i ka waiū soy i hoʻoikaika ʻia, ka waiū ʻalemona, a pēlā aku. Hiki iā ʻoe ke hoʻohana i kēia ʻano waiū ma kahi o ka wai i ka wā e hana ai i ka oatmeal i ke kakahiaka. Loaʻa pū ka calcium i loko o nā ʻalemona. |
| Wikamina B12 | He wikamina kēia e pono ai ka poʻe vegan e makaʻala nui. ʻO nā meaʻai mea kanu he haʻahaʻa i ka B12 ma ke ʻano maoli. ʻO nā cereals i hoʻoikaika ʻia, ka mea hū meaʻai, a me ka tempeh nā kumu āpau o B12. Eia nō naʻe, inā he mau hopohopo kāu, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e hōʻoia i ka lawa ʻana o kāu. |
ʻAe, makemake au e hoʻāʻo i kēia. He aha kaʻu e hana ai i kēia manawa?
Inā ʻoe e noʻonoʻo ana e hoʻololi i ka papaʻai vegan, ʻo ka mea mua āu e hana ai, ʻo ia ke kamaʻilio me kāu kauka e pili ana i ia mea. ʻOi aku ka maikaʻi inā hiki iā ʻoe ke loaʻa i kahi meaʻai meaʻai i loaʻa ka ʻike e hana pū me nā poʻe me ka maʻi diabetes.
Ke hoʻomaka ʻoe i kēia papaʻai, he manaʻo maikaʻi e hana i kahi hoʻāʻo koko ma ka liʻiliʻi hoʻokahi manawa i ka makahiki. Hiki i kāu kauka ke nānā i kāu mau pae huaora B12, hao, huaora D, a me ka calcium e hōʻoia i kāu papaʻai ma ke ala kūpono. Inā he mau hemahema meaʻai, hiki iā ia ke aʻo iā ʻoe i nā huaora a i ʻole nā mea hoʻohui ʻē aʻe āu e pono ai.
Leka Lawe-Home
- Hiki i kahi papaʻai vegan olakino a hoʻolālā maikaʻi ʻia ke kōkua i ka kaohi ʻana i ka maʻi diabetes. Eia nō naʻe, ʻaʻole pono nā meaʻai vegan i hana ʻia.
- ʻAʻole kēia he lāʻau lapaʻau piha no ka maʻi diabetes, akā he kōkua nui ia i ka kaohi ʻana i ke kō koko a me ke kaumaha.
- ʻOi loa aku inā ʻoe e lawe nei i ka lāʻau lapaʻau no ka maʻi diabetes, e kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai.
- Inā ʻoe e hahai i ka papaʻai vegan, e makaʻala pono i nā meaolaola e like me ka protein, ka huaora B12, ka calcium, a me ka huaora D.
- E mālama mau i ka launa pū ʻana me kāu kauka e nānā i kou olakino.
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