Heluhelu ʻana i nā huaʻāpale

Nui nā meaʻai i loko o nā carbohydrates (carbs), me:

• Ka huaʻai a me ka wai momona
• ʻO Cereal, berena, pasta, a me ka laiki
• Nā huahana waiū a me ka waiū, waiū soy
• ʻO nā pīni, nā legume, a me nā lihi
• ʻO nā mea kanu Starchy e like me kaʻuala a me ka palaoa
• ʻO nā meaʻono e like me nā kuki, ke kanakē, keke, Jam a me nā jelly, ka meli, a me nā meaʻai ʻē aʻe i piha i ke kō
• Nā meaʻai māmā e like me nā palaʻai a me nā pahū

Hoʻololi koke kou kino i nā huaʻaleʻa i loko o ke kō i kapa ʻia ʻo glucose, ʻo ia ke kumu nui o ka ikaika o kou kino .. Hāpai kēia i kāu kō kō, a i ʻole pae kō glucose.

ʻO ka hapa nui o nā meaʻai i loko o nā haʻalako i ka momona a he ʻāpana nui ia o ka papaʻai olakino. No ka maʻi diabetes, ʻaʻole ka pahuhopu i ka palena ʻana i nā huehue i loko o ka papaʻai, akā e ʻike pono ʻaʻole ʻoe e ʻai nui ana. ʻO ka ʻai ʻana i ka nui o nā huʻopaʻa ma loko o ka lā hiki ke kōkua i ka mālama mau ʻana i ke kō kō.

Hiki i ka poʻe me ka maʻi diabetes ke kāohi maikaʻi i kā lākou kō kō inā e helu lākou i ka nui o nā wai ʻaʻā e ʻai ai. Hiki i ka poʻe me ka maʻi diabetes ke hoʻohana i ka insulin ke hoʻohana i ka helu ʻana i ke kalb e kōkua iā lākou e hoʻoholo i ka mahele lāʻau o ka insulin pono lākou i nā meaʻai

E aʻo aku kāu mea nāna e aʻo i ka papaʻai diabetes a i ʻole ʻoe i kekahi ʻano hana i kapa ʻia ʻo "carbelling count."

Hoʻohuli kou kino i nā carbohydrates āpau i ka ikehu. Aia he 3 ʻano nui o nā huaʻohuhu.

• Kāleka
• Nā Starches
• Puluniu

ʻIke maʻamau nā sugars i kekahi mau meaʻai a hoʻohui ʻia i nā poʻe ʻē aʻe. Kū maoli ke kō i kēia mau meaʻai momona:

• Nā huaʻai
• Nā huahana waiū a me ka waiū

Nui nā meaʻai a me nā mea i hoʻomaʻemaʻe ʻia i loko o nā kō:

• Kāpena
• Nā kuki, nā pōpō, a me nā pā
• Mau (ʻaʻole papaʻai) nā inu inu carbonated, e like me ka soda
• ʻO nā syrup kaumaha, e like me nā mea i hoʻohui ʻia i nā hua kēpau

ʻIke kūlohelohe nā kānana i nā meaʻai, pū kekahi. Haki kou kino iā lākou i loko o ke kō ma hope o kou ʻai ʻana iā lākou. Loaʻa i nā meaʻai aʻe ka nui o ka starch. He puluniu kekahi. ʻO ka fiber ka ʻāpana o ka meaʻai i haki ʻole ʻia e ke kino. Hoʻoiho ia i ka digestion a kōkua iā ʻoe e hōʻona. ʻO nā meaʻai e komo ana ka starch a me ka fiber me:

• Palaoa
• ʻO Cereal
• ʻO nā legume, e like me nā pīni a me nā pipi
• Pasta
• Laiki
• ʻO nā mea kanu starchy, e like me kaʻuala

ʻO kekahi mau meaʻai, e like me nā piʻa jelly, loaʻa wale i nā haʻuki kūpina. ʻO nā meaʻai ʻē aʻe, e like me nā protein o nā holoholona (nā ʻano ʻiʻo, nā iʻa, a me nā hua manu), ʻaʻohe ʻākoʻakoʻa.

ʻO ka hapa nui o nā meaʻai, ʻoiai nā huaʻai, loaʻa kekahi mau huʻihāʻā. Akā ʻo ka hapa nui o nā ʻōmaʻomaʻo ʻōmaʻomaʻo, starchy mea haʻahaʻa loa i nā haʻuki.

ʻO ka hapanui o nā mākua me ka maʻi kō e pono ai e ʻai ma mua o 200 mau kāhāhā i ka lā. ʻO ka nui i koi ʻia i kēlā me kēia lā no nā mākua ʻo 135 gram i kēlā me kēia lā, akā pono i kēlā me kēia kanaka kā lākou pahuhopu ponoʻī. Pono nā wahine hāpai ma ka liʻiliʻi he 175 mau goma o ka waiūpi i kēlā me kēia lā.

Loaʻa i nā meaʻai pūʻolo nā lepili e haʻi iā ʻoe i ka nui o nā waiwaʻa i loaʻa i ka meaʻai. Ua ana ʻia lākou i ka gram. Hiki iā ʻoe ke hoʻohana i nā lepili ʻai e helu ai i nā haʻalako āu e ʻai ai. Ke helu nei ʻoe i ke kalebona, kūlike kahi lawelawe i kahi nui o nā meaʻai i loaʻa he 15 mau kolamu o ka momona. ʻAʻole like ka nui o ka lawelawe ʻana i helu ʻia ma ka pūʻolo e like me ka 1 lawelawe i ka helu ʻana i ka ʻaʻā. ʻO kahi laʻana, inā loaʻa kahi waihona hoʻokahi o ka meaʻai i 30 mau kolamu o ka momona, aia i loko o ka pūʻolo nā lawelawe he 2 ke helu ʻoe i nā ʻākika.

E ʻōlelo ka lepili ʻai he aha ka nui o ka lawelawe ʻana a ehia nā lawelawe i loko o ka pūʻolo. Inā ʻōlelo kahi ʻeke o ka pīpī he 2 lawelawe a ʻai ʻoe i ka ʻeke holoʻokoʻa, a laila pono ʻoe e hoʻonui i ka ʻike lepili e 2. Eia kekahi laʻana, e ʻōlelo i ka lepili ma kahi ʻeke o nā ʻāpana e ʻōlelo ana he ʻelua lawelawe ana, a Hāʻawi ʻo 1 i nā ʻāpana o nā ʻāpana he 11 mau kolamu o ka waiʻopa. Inā ʻoe e ʻai i ka ʻeke o nā ʻāpana āpau, ua ʻai ʻoe i ka 22 mau kolamu o ka waiʻopa.

I kekahi manawa e helu ʻokoʻa ka lepili i ke kō, ka starch, a me ka fiber. ʻO ka helu helu kāhāhā no kahi meaʻai kahi hōʻuluʻulu o kēia mau mea. E hoʻohana wale i kēia helu e helu i kāu carbs.

Ke helu ʻoe i nā carbs i nā meaʻai āu e kuke ai, e ana ʻoe i ka ʻāpana o ka meaʻai ma hope o ke kuke ʻana iā ia. ʻO kahi laʻana, ʻo ka laiki palaoa lōʻihi i kuke ʻia i 15 mau kolamu o ka huʻohina no 1/3 kīʻaha. Inā ʻoe e ʻai i kahi kīʻaha o ka laiki palaoa i kuke ʻia, e ʻai ana ʻoe i 45 mau kolamu o nā huaʻā, a i ʻole nā ​​lawelawe ʻana he carbohydrate.

Eia kekahi mau laʻana o nā meaʻai a me nā nui lawelawe e loaʻa ma kahi o 15 mau kolamu o ka momona.

• ʻO ka hapalua kīʻaha (107 gram) o nā hua kēpau (me ka ʻole o ka wai a syrup paha)
• Hoʻokahi kīʻaha (109 gram) o ka melon a i ʻole nā ​​hua
• ʻElua punetēpu (11 gram) o nā hua maloʻo
• ʻO ka hapalua kīʻaha (121 gram) o ka oatmeal i kuke ʻia
• Hoʻokahi hapakolu o ka pasta i kuke ʻia (44 gram) (hiki ke loli me ke kinona)
• Hoʻokahi hapakolu (67 gram) o ka laiki palaoa lōʻihi i kuke ʻia
• Hoʻokahi kīhā (51 gram) o ka laiki palaoa pōkole i kuke ʻia
• ʻO ka hapalua kīʻaha (88 gram) nā pīni i kuke ʻia, ka pī, a i ʻole ke kulina
• Hoʻokahi ʻāpana berena
• ʻEkolu kīʻaha (33 gram) popcorn (popped)
• Hoʻokahi kīʻaha (240 milliliter) ka waiū a i ʻole ka waiū soy
• ʻEkolu auneke (84 gram) o kaʻuala i hoʻomoʻa ʻia

Ke hoʻohui nei i kāu mau kālika

ʻO ka huina nui o nā huaʻaleʻale āu e ʻai ai i ka lā i ka hōʻuluʻulu o nā huaʻalea i nā mea āpau āu e ʻai ai.

Ke aʻo nei ʻoe pehea e helu ai i nā carbs, e hoʻohana i kahi puke log, kahi pepa, a i ʻole he polokalamu e kōkua iā ʻoe e alualu iā lākou. Ke hala nei ka manawa, ʻoi aku ka maʻalahi o ka koho ʻana i kāu mau haʻuki.

Hoʻolālā e ʻike i ka mea lapaʻau i kēlā me kēia 6 mahina. E kōkua kēia iā ʻoe e hōʻoluʻolu i kou ʻike o ka helu ʻana i ka carb. Hiki i kahi dietitian ke kōkua iā ʻoe e hoʻoholo i ka nui kūpono o ka lawelawe ʻana o ka carbohydrate e ʻai ai i kēlā me kēia lā, e pili ana i kāu pono caloric ponoʻī a me nā kumu ʻē aʻe. Hiki i ka dietitian ke paipai pehea e puunaha like ai i kāu lawe ʻana i ka carbohydrate i kēlā me kēia lā i waena o kāu mau meaʻai a me nā meaʻai māmā.

Helu ʻāpala; ʻAiʻai kāohi ʻia e ka Carbohidate; ʻAi Diabetic; ʻO ka mimikō e helu ana i ka maʻi diabetes

• ʻO nā haʻuki kūpilikiʻi

Pūnaewele ʻAhahui Diabetes ʻAmelika. E kiʻi i ke akamai ma ka helu ʻana i ka carb www.diabetes.org/nutrition/understanding-carbs/carb-counting. Loaʻa iā Kepakemapa 29, 2020.

Anderson SL, Trujillo JM. ʻAno 2 diabetes mellitus. I: McDermott MT, hoʻoponopono. Nā mea huna Endocrine. ʻEpekema 7 Piladelapia, PA: Elsevier; 2020: chap 4.

ʻO Dungan KM. Ka mālama ʻana i ka maʻi diabetes type 2. I: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Makua a Pediatric. ʻEpekema 7 Piladelapia, PA: Elsevier Saunders; 2016: chap 48.

• Kalepona
• Diabetes i nā keiki a me nā ʻōpio
• Meaʻai Diabetes