ʻO kaʻai pre-diabetes (ʻae ʻia, pāpā ʻia nā meaʻai a me nā papa kuhikuhi)

Anter

• E ʻike i kou makaʻu i ka hoʻomohala ʻana i ka maʻi kō
• Papa kuhikuhi pre-diabetes
• Pehea e hui pū ai i kahi papa kuhikuhi no ka maʻi kō
• ʻAina kakahiaka a me nā meaʻai māmā
• Nā meaʻai nui: kaʻaina awakea a me kaʻaina awakea

ʻO ka papaʻai kūpono no ka pre-diabetes ka ʻai ʻana i nā meaʻai me ka papa inoa glycemic haʻahaʻa a waena, e like me nā hua me ka peel a me ka ʻeke, nā mea kanu, nā meaʻai āpau a me nā legume, no ka mea he meaʻai lākou i ka fiber. Eia kekahi, ʻo nā protein "maikaʻi" a me nā momona, e like me ka aila ʻoliva, hiki ke hoʻopili ʻia i ka papaʻai.

Ma ka ʻai ʻana i kēia mau meaʻai hiki ke kaohi i nā pae kō a me ka pale ʻana i ka ulu ʻana o ka maʻi ʻaʻai diabetes, ʻoiai i ka hihia o kekahi poʻe, ke hoʻomaka ʻia ka lapaʻau ʻana ke ʻike ʻia ke prediabetes, hiki nō ke hoʻi mai nā pae kō glucose i ka maʻamau. No kēia, pono e hoʻokō ʻia ka ʻai olakino me ka hana maʻamau o ka hoʻoikaika kino.

E ʻike i kou makaʻu o ka pre-diabetes a me ka diabetes ma ke komo ʻana i kāu ʻikepili i kēia hōʻike aʻe.

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8

E ʻike i kou makaʻu i ka hoʻomohala ʻana i ka maʻi kō

ʻO nā meaʻai i hiki ke ʻai maʻalahi ʻia no ka pre-diabetes:

• ʻIʻo keʻokeʻo, ʻoi aku. ʻAi ʻia nā ʻiʻo ʻulaʻula ma kahi o 3 mau manawa i ka pule, a koho ʻia ka ʻiʻo kua ʻokiʻoki;
• Nā mea kanu a me nā mea kanu i ka nui;
• Nā hua, ʻoi aku ka maikaʻi me ka ʻili a me ka ʻeke;
• ʻO nā legume, e like me nā pīni, nā soybeans, nā pīpī, nā pī, nā pīni, nā lihi;
• Nā kīʻaha holoʻokoʻa, e like me ka laiki, pasta, palaoa wholegrain, nā ʻoka;
• ʻO nā meaʻaila: chestnuts, peanuts, walnuts, almonds, pistachios;
• Nā huahana hana waiū a me kā lākou derimatives skimmed;
• ʻO nā mea momona maikaʻi: ka aila ʻoliva, ka aila niu, ka waiūpaka.

He mea nui e hoʻomanaʻo he hiki i ka poʻe pre-diabetic ke ʻai i nā ʻano meaʻai āpau, akā pono lākou e makemake i nā meaʻai kūlohelohe, me ka palaoa liʻiliʻi a me ka ʻole o ke kō, ʻoiai ka ʻai pinepine o nā meaʻai i waiwai i nā huaʻaleʻale maʻalahi e alakaʻi ai i ka hoʻonui ʻia o ke kō glucose. . E ʻike i ka papa kuhikuhi glycemic o nā meaʻai.

Papa kuhikuhi pre-diabetes

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi pre-diabetes he 3 lā.

ʻO nā nui i hōʻike ʻia ma ka papa kuhikuhi ʻokoʻa e like me ka makahiki, ke kāne, ka hoʻoikaika kino a inā ʻaʻole i loaʻa i kekahi kanaka kekahi maʻi e pili pū ana. No laila, ʻo ke kūpono ke kūkākūkā ʻana me ka nutristist i mea e hana ʻia ai kahi loiloi piha a huki ʻia kahi papa ʻaiaola e like me nā pono.

Pehea e hui pū ai i kahi papa kuhikuhi no ka maʻi kō

E hoʻohui pū i kahi papa kuhikuhi e pale aku ai i ka maʻi diabetes, pono i kekahi e hoʻāʻo mau e hoʻopau i nā meaʻai i ka fiber me nā meaʻai momona i nā protein a i ʻole nā ​​momona maikaʻi, e like me ka mea i hōʻike ʻia ma lalo:

ʻAina kakahiaka a me nā meaʻai māmā

No ka ʻaina kakahiaka ua noi ʻia e koho e hoʻopau i nā meaʻai i hoʻomākaukau ʻia me nā palaoa āpau e like me pancakes a me nā berena. Pono e ʻai pū ʻia kēia mau mea ʻaʻāpelu me nā hua, ka tī, ka moa kalai, a i ʻole ka pipi pipi, no ka laʻana. Kōkua kēia hui ʻana i ka hoʻoponopono ʻana i ka glucose koko, no ka mea, ʻoi aku ka paʻakikī o ka hoʻopili ʻana i ka carbohydrate i ka ʻai ʻana, ka pale ʻana i nā kui i ke kō kō.

Hiki ke hana ʻia nā mea ʻono liʻiliʻi me ka hoʻohui ʻana i nā hua 1 me ka yogurt maoli, no ka laʻana, a i ʻole me nā aila ʻaila, e like me nā pahu ʻai, nā peanuts a me nā ʻalemona, no ka laʻana. ʻO kahi koho ʻē aʻe e hoʻohana i nā hua me 2 a i ʻole 3 mau pahu o 70% kokoleka, a i ʻole sweeten yogurt maʻamau me 1 punetēpu o ka meli.

Nā meaʻai nui: kaʻaina awakea a me kaʻaina awakea

Pono ka ʻaina awakea a me ka ʻaina awakea i ka salakeke maka maka a i ʻole ka pala i loko o ka aila ʻoliva, kahi momona o nā momona momona. A laila hiki iā ʻoe ke koho i kahi kumuwaiwai kōpaka, e like me ka laiki a i ʻole pasta wholegrain, ʻuala a i ʻole quinoa e laʻa ai. Inā makemake ʻoe e ʻai i 2 mau ʻano kāhāhā, pono ʻoe e kau i nā ʻāpana liʻiliʻi o kēlā me kēia ma ka pā, e like me 1 / kahi kīʻaha laiki a me 1/2 kīʻaha o nā pī.

Eia hou, pono ʻoe e ʻai i ka nui o nā protein, i loko o nā meaʻai e like me kaʻiʻo, ka moa, ka iʻa a me nā hua manu. Ma hope o ka pāʻina ʻana, pono ʻoe e makemake i ka ʻai ʻana o kahi hua me he mea ʻai momona, ʻoi aku ke koho i ʻoi aku ka maikaʻi ma mua o ka wai, no ka mea, aia nā hua i nā olonā e kōkua i ke kaohi ʻana i ke kō glucose.

Ma ka laulā, pono e hoʻomākaukau ka meaʻai i ka umu, hoʻomoʻa, kuke ʻia a hoʻomoʻa ʻia paha, a paipai ʻia e hōʻalo i ka palai ʻana. Hoʻohui ʻia, paipai ʻia e hoʻohana i nā mea ʻala a i ʻole nā ​​mea kanu i ke kau o ka manawa, e like me oregano, rosemary, turmeric, turmeric, cinnamon, coriander, parsley, kālika a me ka onion, no ka laʻana.