ʻO ka maʻi diabetes 2 - ka hoʻolālā ʻai

Ke loaʻa ʻoe i ka maʻi maʻisā ʻano 2, ʻo ka hoʻolōʻihi ʻana i ka manawa e hoʻolālā ai i kāu ʻai e hele lōʻihi loa i ka kaohi ʻana i kāu kō a me ke kaupaona.

ʻO kāu kia nui ka mālama ʻana i kāu pae kō kō (glucose) i kāu pae pae. I mea e kōkua ai i ka mālama ʻana i kāu kō kō, e hāhai i kahi papa ʻaina e loaʻa iā:

• Nā meaʻai mai nā pūʻulu meaʻai āpau
• ʻOi aku ka nui o nā calorie
• E pili ana i ka nui o nā huaʻohuhu i kēlā me kēia pāʻina a me ka meaʻai māmā
• Nā momona momona

Me ka ʻai olakino, hiki iā ʻoe ke kōkua e mālama i kou kō kō i ka pae i hoʻopaʻa ʻia e ka mālama ʻana i kahi kaupaona olakino. ʻO ka poʻe me ka maʻi diabetes ʻano 2 ka nui o ka momona a me ka momona paha. ʻO ka lilo ʻana o 10 mau paona (4.5 kilokilo) hiki ke kōkua iā ʻoe e hoʻokele maikaʻi i kou maʻi kō. ʻO ka ʻai ʻana i nā meaʻai olakino a me ka hoʻomau ʻana i ka hana (ʻo kahi laʻana, 60 mau minuke holo wāwae a i ʻole nā ​​hana ʻē aʻe i kēlā me kēia lā) hiki ke kōkua iā ʻoe e hui a mālama i kāu pahuhopu kaumaha. Hāʻawi ka hana i kāu mau mākala e hoʻohana i ke kō mai ke koko me ka ʻole o ka insulin e neʻe i ke kō i loko o nā hunaola.

KA HELE ANA I NĀ KUMU KĀWAI KINO KOKO

Hāʻawi nā Carbohidates i ka meaʻai i ka ikaika o kou kino. Pono ʻoe e ʻai i nā ʻōpikipiki e mālama ai i kou ikehu. Akā hoʻokiʻekiʻe ka carbohydrates i kou kō kō i ke kiʻekiʻe a ʻoi aku ka wikiwiki ma mua o nā ʻano meaʻai like ʻole.

ʻO nā ʻano nui o nā huaʻāpelu i nā ʻaiaʻi, nā kō, a me nā olonā. E aʻo i nā meaʻai i loaʻa i nā haʻuki. E kōkua kēia i ka hoʻolālā papaʻai i hiki iā ʻoe ke mālama i kāu kō kō i kāu pae pae. ʻAʻole hiki ke wāwahi ʻia a lawe ʻia i nā mea āpau āpau i kou kino. ʻO nā meaʻai me nā ʻaʻā ʻole hiki ʻole i ka digestible, a i ʻole ka fiber, mea liʻiliʻi e hoʻonui i kāu kō kō i waho o kāu pae pahuhopu. Hoʻopili kēia i nā meaʻai e like me nā pīni a me nā kīʻaha holoʻokoʻa.

KA MEA HANA MEA NO NA KEIKI ME KEIA ANO 2 DIABETES

Pono e noʻonoʻo i nā papaʻai meaʻai ka nui o nā calorie e pono ai nā keiki e ulu. Ma ka laulaha, ʻekolu mau meaʻai liʻiliʻi a ʻekolu mau meaʻai māmā i ka lā e hiki ke kōkua i ke kū ʻana i nā pono o ka kalori. Nui nā keiki me ka maʻi diabetes type 2 kaona nui. Hiki i ka pahuhopu ke kiʻi i kahi kaupaona olakino e ka ʻai ʻana i nā meaʻai olakino a me ka loaʻa ʻana o nā hana hou (150 mau minuke i hoʻokahi pule).

E hana pū me kahi mea kāʻai lāʻau i kākau inoa ʻia e hoʻolālā i kahi papa ʻai no kāu keiki. He loea i ka meaʻai meaʻai i hoʻopaʻa inoa ʻia.

Hiki i nā ʻōlelo aʻoaʻo aʻe ke kōkua i kāu keiki e noho ma ke ala.

• ʻAʻohe ʻai palena ʻole. Ke ʻike nei i ka hopena o nā meaʻai i ke kō i ke kō a kāu keiki e kōkua ai iā ʻoe a me kāu keiki e mālama i ke kō kō i ka pae i hoʻopaʻa ʻia.
• Kōkua i kāu keiki e aʻo i ka nui o ka meaʻai i ka nui olakino. Kapa ʻia kēia mea he kaohi ʻāpana.
• E hoʻololi mālie kou ʻohana mai ka inu ʻana i ka soda a me nā mea inu kō, e like me nā mea inu haʻuki a me nā wai, i ka wai maʻalahi a i ʻole ka waiū momona momona.

NA MEA MAHI O KE KANAKA

He pono ko kēlā me kēia kanaka. Hana pū me kāu kauka olakino, dietitian i hoʻopaʻa inoa ʻia, a i ʻole mea aʻo diabetes e hoʻomohala i kahi papa ʻaina e hana pono nāu.

Ke kūʻai ʻana, heluhelu i nā lepili ʻai e koho ai i nā meaʻai e ʻoi aku ai ka maikaʻi.

ʻO kahi ala maikaʻi e ʻike pono i ka loaʻa ʻana o nā huaola āpau āu e makemake ai i ka wā o ka pāʻina e hoʻohana ai i ke ʻano pā. He alakaʻi alakaʻi ʻike meaʻai kēia e kōkua iā ʻoe e koho i nā ʻano ʻoi loa a me nā nui kūpono o nā meaʻai e ʻai ai. Paipai ia i nā ʻāpana nui o nā mea kanu non-starchy (hapalua o ka pā) a me nā ʻāpana kaulike o ka protein (hoʻokahi hapaha o ka pā) a me ka starch (hoʻokahi hapaha o ka pā).

Eʻai i kahi ʻano o nā meaʻai

ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole e kōkua iā ʻoe e noho olakino. E hoʻāʻo e hoʻokomo i nā meaʻai mai nā pūʻulu meaʻai āpau i kēlā me kēia pāʻina.

VEGETABLES (2½ a 3 mau kīʻaha a i ʻole 450 i 550 mau lika i ka lā)

Koho i nā mea kanu hou a paʻahau paha me ka ʻole o nā sausa, nā momona, a me ka paʻakai i hoʻohui ʻia. ʻO nā mea kanu non-starchy me nā mea uliuli a me nā lau melemele hohonu, e like me ka kukama, spinach, broccoli, romaine lettuce, cabbage, chard, a me nā pepelu bele. ʻO nā huaʻai Starchy me ka kulina, ka peʻa ʻōmaʻomaʻo, nā pīni lima, kāloti, ka uhi a me ke kalo. E hoʻomaopopo he pono ka ʻuala e manaʻo ʻia he starch maemae, e like me ka berena keʻokeʻo a i ʻole ka laiki keʻokeʻo, ma kahi o kahi mea kanu.

Nā hua (1½ a 2 mau kīʻaha a i ʻole 240 a 320 mau lika i ka lā)

Koho i nā mea hou, paʻahau, kēpau (me ka ʻole o ka kō a me ka syrup i hoʻohui ʻia), a i ʻole nā ​​hua maloʻo maloʻo ʻole. E hoʻāʻo i nā ʻāpala, maiʻa, hua, cherry, huaʻai huaʻai, hua waina, melon, ʻalani, peach, pears, papaya, pineapple, a me nā hua waina. Inu i nā wai momona he 100% nā hua me ka mea ʻole o nā mea ʻono a i ʻole nā ​​syrup.

GRAINS (3 a 4 auneke a i ʻole 85 a 115 mau lika i ka lā)

Aia ʻelua mau ʻano hua:

• Hoʻolālā ʻole ʻia nā huaʻai holoʻokoʻa a loaʻa ka ʻāpana palaoa holoʻokoʻa. ʻO nā laʻana he palaoa palaoa holoʻokoʻa, ʻoatmeal, palaoa piha, amaranth, barley, brown a me ka laiki hihiu, buckwheat, a me ka quinoa.
• Hoʻomaʻamaʻa ʻia nā hua kanu i hoʻomaʻemaʻe ʻia (milled) e wehe i ka bran a me ka germ. ʻO nā laʻana he palaoa keʻokeʻo, kānana palaoa de-germed, berena keʻokeʻo, a me ka laiki keʻokeʻo.

Loaʻa i nā mānoanoa he starch, kahi ʻano kōpaka. Hāpai ka Carbohidates i kou kiʻekiʻe kō kō. No ka ʻai olakino, e ʻike i ka hapalua o nā hua āu e ʻai ai i kēlā me kēia lā he mau palaoa holoʻokoʻa. ʻO nā hua a pau he nui nā fiber. Mālama ka fiber i ka papaʻai i kāu pae kō kō i ke piʻi wikiwiki ʻana.

PROTEIN FOODS (5 a 6½ auneke a i ʻole 140 a 184 paha mau goma i ka lā)

ʻO nā meaʻai protein e like me kaʻiʻo, nā moa, nā meaʻai kai, nā hua manu, nā pi a me nā pi, nā nati, nā ʻanoʻano, a me nā meaʻai soya i hana ʻia. E ʻai pinepine i ka iʻa a me ka moa. Wehe i ka ʻili mai ka moa a me ka turkey. Koho i ka ʻoki o ka pipi, ka puaʻa, ka puaʻa, a i ʻole ka pāʻani hihiu. ʻOki i nā momona āpau i ʻike ʻia mai kaʻiʻo. Hoʻomoʻa, hoʻomoʻa, moa, ʻai, a hoʻomoʻa ma kahi o ka palai ʻana. Ke hoʻomoʻa i nā protein, hoʻohana i nā aila olakino e like me ka aila ʻoliva.

DAIRY (3 mau kīʻaha a i ʻole 245 gram i ka lā)

Koho i nā huahana waiū momona momona. E makaʻala i ka waiū, yogurt, a me nā meaʻai waiū ʻē aʻe i kō kō, ʻoiai ʻaʻole i loko o lākou ke kō. E noʻonoʻo i kēia ke hoʻolālā nei i nā meaʻai e noho i kāu pae kō kō kō. ʻO kekahi mau huahana waiū momona ʻole he nui nā kō i hoʻohui ʻia. E heluhelu pono i ka lepili.

Aila / FATS (ʻaʻole i ʻoi aku ma mua o 7 teaspoons a i ʻole 35 milliliters i ka lā)

ʻAʻole manaʻo ʻia nā ʻaila he hui meaʻai. Akā loaʻa iā lākou nā mea momona e kōkua i kou kino e noho olakino. ʻOkoʻa nā ʻaila mai nā momona i koe a mau ka aila i ka mahana o ka lumi. Mālama mau nā momona i ka mahana wela.

E kaupalena i kāu lawe ʻana i nā meaʻai momona, ʻo ia hoʻi nā mea kiʻekiʻe i ka momona momona, e like me nā hamburger, nā meaʻai hohonu, nā puaʻa, a me nā bata.

Koho, koho i nā meaʻai i kiʻekiʻe i nā momona polyunsaturated a i ʻole monounsaturated momona. Pākuʻi ʻia kēia iʻa, nā hua kukui, a me nā aila mea kanu.

Hiki i nāʻaila ke hāpai i kāu kō kō, akā ʻaʻole wikiwiki e like me ka starch. ʻOi aku ka nui o nā aila i nā kāloli. E hoʻāʻo e hoʻohana ma mua o ka palena i ʻōlelo ʻia i kēlā me kēia lā o 7 teaspoons (35 milliliter).

HEAHA NO KE ALAKOHA A ME NA MANUAHI?

Inā koho ʻoe e inu i ka ʻalekohola, e kaupalena i ka nui a loaʻa me kahi pāʻina. E hōʻoia me kāu mea mālama ola e pili ana i ka hopena o ka waiʻona i kāu kō kō a me ka hoʻoholo ʻana i kahi palekana iā ʻoe.

Nui nā momona i ka momona a me ke kō. E mālama i nā nui o nā ʻāpana liʻiliʻi.

Eia nā ʻōlelo aʻoaʻo e kōkua ai i ka ʻai ʻana i nā mea momona he nui:

• E noi i nā puna a me nā keu a hoʻokaʻawale i kāu mea ʻono me nā poʻe ʻē aʻe.
• E ʻai i nā mea ono i kō ʻole ke kō.
• Nīnau mau i ka nui lawelawe lawelawe a i ʻole ka nui o nā keiki.

KOU KUMU KUMU MAKAI MAKAIKA MAUAHI E KOKUA ANA IA OE

I ka hoʻomaka, nui paha ka hoʻolālā ʻana i ka papa ʻaina. Akā e maʻalahi ka maʻalahi o kou ʻike e pili ana i nā meaʻai a me nā hopena i kāu kō kō. Inā pilikia ʻoe i ka hoʻolālā papaʻai, e kamaʻilio me kāu hui mālama maʻi diabetes. Aia lākou ma laila e kōkua iā ʻoe.

ʻAno diabetes ʻaʻano 2; Meaʻai - diabetes - ʻano 2

• ʻO nā huaʻaleʻale maʻalahi
• ʻO nā haʻuki kūpilikiʻi
• ʻO nā momona momona
• Heluhelu i nā lepili ʻai
• myPlate

ʻAhahui Diabetes ʻAmelika. 5. Hoʻololi i ka loli a me ke olakino e hoʻomaikaʻi ai i nā hopena olakino: Nā Koina o ka mālama olakino ma Diabetes-2020. Mālama Diabetes. 2020; 43 (Hōʻawi 1): S48 – S65. PMID: 31862748 pubmed.ncbi.nlm.nih.gov/31862748/.

ʻAhahui Diabetes ʻAmelika. 3. Kāohi a hoʻopaneʻe paha i ka maʻi diabetes 2: Nā kūlana o ka mālama olakino ma Diabetes-2020. Mālama Diabetes. 2020; 43 (Hōʻawi 1): S32-S36. PMID: 31862746 pubmed.ncbi.nlm.nih.gov/31862746/.

Pūnaewele ʻAhahui Diabetes ʻAmelika. Hub o ka ʻai diabetes. www.komaʻomaʻo.org. Loaʻa iā Mei 4, 2020.

Evert AB, Dennison M, Gardner CD, et al. Notherapy therapy no nā mākua me ka maʻi kō a prediabetes: kahi hōʻike kūkā. Mālama Diabetes. 2019; 42 (5): 731-754. PMID: 31000505 pubmed.ncbi.nlm.nih.gov/31000505/.

ʻO Riddle MC, Ahmann AJ. Nā therapeutics o ka maʻi maʻamau o 2 diabetes. I: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. ʻO Williams Textbook of Endocrinology. 14th ed. Piladelapia, PA: Elsevier; 2020: chap 35.