Ke makaʻu nei ʻoe i ka ʻai ʻana i ka berena a me ka laiki ma muli o ka maʻi diabetes Type 2? A laila e aʻo pono kākou e pili ana i nā palaoa piha!

ʻO ka mea mua a ka poʻe he nui e noʻonoʻo ai a makaʻu ai i ka wā e ʻike ai lākou he maʻi diabetes ko lākou, "ʻĀ, i kēia manawa ʻaʻole hiki iaʻu ke ʻai i kahi ʻāpana berena a i ʻole kahi ʻāpana laiki?" Akā, ʻaʻole ia he mea e makaʻu ai. Hiki nō iā ʻoe ke hauʻoli i nā meaʻai i hana ʻia me nā palaoa . Akā, aia kekahi mea huna. ʻO ia hoʻi, ʻo nā palaoa āu e koho ai he "nā palaoa piha." I kēia lā, e kamaʻilio mākou e pili ana i ke ʻano o kēia mau palaoa piha, no ke aha lākou e maikaʻi ai iā ʻoe me ka maʻi diabetes , a pehea e hoʻohui ai iā lākou i kāu papaʻai.

No ke aha he mea maikaʻi loa nā palaoa piha no ka poʻe me ka maʻi diabetes?

I ka ʻōlelo maʻalahi, he meaʻai nui nā palaoa piha i piha i ka maikaʻi o ka meaʻai. ʻO ka mea nui i loko o lākou ka fiber .

E noʻonoʻo i ka maikaʻi inā ua ʻeli ʻia ka meaʻai āu e ʻai ai i loko o kou ʻōpū a ua komo ke kō i loko o kou koko. ʻO ia ka mea e kōkua ai ka fiber.

• Ka Manaʻo Kūkae: Hoʻolohi ka fiber i ke kaʻina hana ʻai . Hoʻolohi kēia i ka wikiwiki o ka hoʻohui ʻia ʻana o ke kō i kou koko. Kōkua kēia i ka kaohi ʻana i nā piʻi koke ʻana o ke kō koko.
• Ka Mana Kaumaha: ʻO ka ʻai ʻana i kēia mau palaoa piha e hoʻomāʻona iā ʻoe no ka manawa lōʻihi. No laila, ua kaohi ʻia ka pōloli pinepine a me ka ʻai nui ʻana, kahi e kōkua ai i ka kaohi ʻana i kou kaumaha .
• Ola kino o ka puʻuwai: Hiki i kēia fiber ke hoʻemi i ka pae o ka cholesterol maikaʻi ʻole i loko o kou koko, hiki ke kōkua i ka hoʻemi ʻana i ka pilikia o ka maʻi puʻuwai .

ʻEkolu mau ala maʻalahi e hoʻohui i nā palaoa piha i kāu meaʻai

ʻAʻole kēia i paʻakikī e like me kou manaʻo. Hiki iā ʻoe ke hoʻomaka ma ka hana ʻana i nā hoʻololi liʻiliʻi i kāu papaʻai o kēlā me kēia lā.

• ʻO ka ʻokoʻa nui: ʻO ka mea maʻalahi loa, ʻo ia ke pani i ka berena keʻokeʻo āu e ʻai aiKe hoʻololi nei i ka berena palaoa atta, ka berena kurakkan, a i ʻole ka berena palaoa piha . Eia kekahi, e hoʻomaʻamaʻa i ka ʻai ʻana i ka laiki ʻeleʻele me ka bran ma kahi o ka laiki keʻokeʻo.
• No nā sopa a me nā salakeke: E hoʻāʻo e hoʻohui i kahi ʻāpana palaoa e like me ka bale a i ʻole ka bulgur i kāu sopa, stew, a salakeke paha. E hoʻohui ia i kahi ʻono hou i ke kīʻaha.
• No nā meaʻai hana lima: Inā ʻoe e hana ana i ka berena hana lima, nā muffins, nā keke, a i ʻole nā ​​pancakes, ma kahi o ka hoʻohana ʻana i ka palaoa berena keʻokeʻo, e hoʻohana i ka hapalua o ka nui o ka palaoa āpau, ka palaoa oat, a i ʻole ka palaoa semolina .
• ʻAi Māmā: Ma kahi o ka ʻai ʻana i ka biscuit cracker i ka wā o ke kī awakea, e ʻai i ka popcorn i hana ʻia me ka paʻakai ʻole a me ka pata . He mea maikaʻi nō hoʻi ka popcorn. He koho maikaʻi nō hoʻi ka cereal i hana ʻia mai nā palaoa piha me ke kō ʻole i hoʻohui ʻia.
• E hoʻāʻo i kahi mea hou: Ma kahi o ka laiki, e hoʻāʻo e hoʻohui i kahi mea e like me ka quinoa i kekahi mau kīʻaha. Ke palai ʻoe i ka ʻōpae a moa paha, e hoʻāʻo e uhi iā ia i loko o ka quinoa ma kahi o ka berena berena, he ʻono loa ia.

Mai hoʻopunipuni ʻia ma ka hale kūʻai nui! E heluhelu pono i ka lepili

I kekahi manawa, ʻo nā meaʻai a mākou e kūʻai ai a mākou e manaʻo nei he "palaoa piha" aia maoli ka palaoa i hoʻomaʻemaʻe ʻia. No laila, pono ʻoe e nānā pono i ka lepili ma ka ʻeke.

ʻOiai inā maikaʻi, pehea ka nui āu e ʻai ai?

ʻOiai he maikaʻi nā palaoa piha no kou olakino , ʻaʻole ia he manaʻo maikaʻi e ʻai nui iā lākou. Loaʻa pū kekahi iā lākou nā kalapona. ʻO ka nui o kāu e ʻai ai e hilinaʻi ia i ke ʻano o ka kaohi ʻana o kou mau pae kō koko.

Ma keʻano laulā, he alakaʻi maikaʻi ka hoʻokomo ʻana i ʻekolu mau lawelawe o nā palaoa holoʻokoʻa i ka lā.

He aha ka lawelawe hoʻokahi?

• 1/2 kīʻaha laiki palai i moʻa ʻia
• 1/2 kīʻaha oatmeal i moʻa ʻia (oatmeal)
• Berena palaoa holoʻokoʻa (1 ʻāpana)
• 1/2 kīʻaha pasta palaoa holoʻokoʻa i kuke ʻia

He aha ka ʻokoʻa maoli ma waena o nā palaoa piha a me nā palaoa i hoʻomaʻemaʻe ʻia?

No ke aha i ʻoi aku ka maikaʻi o ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo? No ke aha i ʻoi aku ka maikaʻi o ka palaoa atta ma mua o ka palaoa berena keʻokeʻo? ʻO ke kumu o kēia, ʻo ia ke ʻano o ka hana ʻana o ka palaoa.

ʻEkolu mau ʻāpana nui o kēlā me kēia palaoa:

1. Bran: ʻO kēia ka papa pale waho o ka palaoa. Loaʻa iā ia ka nui o ka fiber, nā antioxidants , nā huaora B , a me nā minelala.

2. ʻO ka ʻāpana starchy (Endosperm): ʻO kēia ka ʻāpana starchy nui loa ma waena. Aia i loko ka nui o nā carbohydrates.

3. Germ: ʻO kēia ka ʻāpana liʻiliʻi i loko o ka palaoa. ʻO kēia ka ʻāpana kahi e kupu ai ka palaoa. He waiwai ia i nā wikamina, nā minelala, a me nā momona olakino.

ʻO nā palaoa piha he mau palaoa i ʻai ʻia e like me ia, me ka wehe ʻole ʻana i nā ʻāpana ʻekolu. ʻO ia ke kumu he mea momona loa lākou. ʻO nā hiʻohiʻona o kēia me ka laiki bran, ka palaoa atta, ka oats, a me ka buckwheat.

Nā hua i hoʻomaʻemaʻe ʻiaʻO ke ʻano kēia, ua wehe ʻia nā ʻāpana ʻelua momona loa o ka palaoa, ʻo ka bran a me ka germ, e waiho wale ana i ka ʻāpana waena starchy (ka endosperm). Penei ka hana ʻana o ka laiki keʻokeʻo a me ka palaoa berena keʻokeʻo. ʻO ka hopena, ua haʻahaʻa lākou i ka fiber a me nā meaola ʻē aʻe he nui.

Maʻi diabetes, nā palaoa piha, nā palaoa piha, maʻi diabetes type 2, meaʻai, laiki ʻeleʻele, ʻai olakino