Diabetes a me nā ʻalemona: He aha kāu e ʻike ai

Anter

• He pōmaikaʻi nā ʻalemona no nā poʻe me ka maʻi diabetes?
• Nāʻalemona a me ka magnesium
• ʻAmelemona a me kou puʻuwai
• Ehia mau ʻalemona e ʻai ai?
• ʻO ka ʻalemona maʻalahi
• ʻAina kakahiaka
• Mea ʻai māmā
• ʻO kaʻaina awakea a me kaʻaina awakea
• ʻO Dessert
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hōʻike Overview

ʻAi paha ka nui o nā ʻalemona, akā hoʻopili ʻia kēia mau nati i kahi kuʻi meaʻai nui. ʻO lākou kahi kumu maikaʻi loa o kekahi mau wikamina a me nā minelala, e like me ka wikamina E a me ka manganese. ʻO lākou kekahi kumu waiwai maikaʻi o:

• protein
• puluniu
• keleawe
• riboflavin
• kalipuna

ʻO ka ʻoiaʻiʻo, "ʻo nā ʻalemona kekahi o nā kumu protein kiʻekiʻe loa ma waena o nā hua lāʻau," i ʻōlelo ʻia ʻo Peggy O'Shea-Kochenbach, MBA, RDN, LDN, kahi kākāʻai a me nā kākāʻōlelo ma Bosetona.

He pōmaikaʻi nā ʻalemona no nā poʻe me ka maʻi diabetes?

ʻO nāʻalemona, ʻoiai he mea pono ka meaʻai no ka hapanui o ka poʻe, maikaʻi loa ia no ka poʻe me ka maʻi diabetes.

"Ua hōʻike ʻia kahi noiʻi e hiki ai i nā ʻalemona ke hoʻemi i ka piʻi ʻana o ka glucose (kō kō) a me nā kiʻekiʻe o ka insulin ma hope o ka ʻai ʻana," wahi a O'Shea-Kochenbach.

I loko o kahi noi 2011, ua ʻike nā kānaka noiʻi ua pili ka ʻai ʻana o 2 auneke almond me nā pae haʻahaʻa o ka hoʻokē ʻai ʻana o ka insulin a me ka hoʻokēʻai ʻana i ka glucose. Loaʻa kēia nui i kahi o 45 almonds.

ʻO ke kī i kēia noi ʻana ua hōʻemi nā mea i komo i kā lākou ʻai calory e lawa ai e lawa ai ka hoʻohui ʻana o nā ʻalemona i ʻole ai hoʻopau ʻia nā calorie keu.

Ua ʻike ʻia kahi noiʻi ma 2010 e hiki i ka ʻai ʻana i nā ʻalemona ke kōkua i ka hoʻonui ʻana i ka noʻonoʻo i ka poʻe me ka prediabetes.

Nāʻalemona a me ka magnesium

He kiʻekiʻe nāʻalemona i ka magnesiuma. ua manaʻo e hiki i kaʻai magnesiumʻai ke hōʻemi i ka makaʻu o ke kanaka i ka hoʻomohala ʻana i ka maʻi diabetes type 2.

I loko o kahi noi 2012, ua ʻike nā kānaka noiʻi he hiki i nā pae kō kō kiʻekiʻe o ka wā lōʻihi ke lilo i ka make o ka magnesium ma o ka mimi. Ma muli o kēia, ʻoi aku ka makaʻu o ka poʻe me ka maʻi kō no ka nele o ka magnesium. E aʻo hou aʻe e pili ana i nā hemahema mineral.

ʻAmelemona a me kou puʻuwai

Hiki i nāʻalemona ke hoʻemi i kou pilikia i nā maʻi puʻuwai. He mea nui kēia no ka poʻe me ka maʻi kō. Wahi a ka World Heart Federation, ʻoi aku ka nui o ka pilikia o ka maʻi puʻuwai i ka poʻe me ka maʻi kō.

"ʻO nāʻalemona he kiʻekiʻe i ka momona momona monounsaturated," wahi a O'Shea-Kochenbach, "ʻo ia ka ʻano momona like a mākou e lohe pinepine ai e pili ana me ka aila ʻoliva no kāna mau pono olakino puʻuwai."

Wahi a ka United States Department of Agriculture (USDA), aia kahi auneke o nā ʻalemona me ka momona o ka monounsaturated.

ʻO nā nati kahi meaʻai māmā kiʻekiʻe-calorie, akā ʻaʻole naʻe lākou e hāʻawi i ka hoʻonui ʻana i ke kaupaona ke ʻai ʻia i ka wā kūpono. ʻAʻole wale lākou i loko o nā momona olakino, akā waiho pū lākou iā ʻoe me ka māʻona.

Ehia mau ʻalemona e ʻai ai?

Hiki i kahi mau ʻalemona ke hele i kahi ala lōʻihi i ka hoʻopiha ʻana iā ʻoe. E hoʻāʻo e pili i kahi lawelawe 1-auneke, ma kahi o 23 mau ʻalemona. Wahi a ka, 1 auneke ʻalemona i loaʻa:

• 164 Kalepona
• 6 gram o ka protein
• 3.5 mau huna o ka meaʻai meaʻai

I mea e hōʻalo ai i ka ʻai noʻonoʻo ʻole, e hoʻāʻo i ka hoʻokaʻawale ʻana i kāu ʻalemona i nā ipu liʻiliʻi a i ʻole nā ​​ʻeke ea. Kūʻai kekahi mau ʻoihana i nā ʻalemona i nā pūʻolo lawelawe hoʻokahi no kahi koho maʻalahi lālau.

Kūʻai no nā ʻalemona holoʻokoʻa ma ka pūnaewele.

ʻO ka ʻalemona maʻalahi

Hāʻawi ka hale kūʻai i ka waiwai o nā huahana almond, e like me ka waiū almond, nā ʻalemona ʻono like ʻole, ka waiū almond, a me nā mea hou aʻe.

Ke koho ʻana i kahi huahana almond, heluhelu i ka lepili Nutrite pono. E makaʻala i ka sodium a me kō i hiki ke hele mai kekahi mau mea ʻono. E makaʻala hoʻi no ka momona a me ka kō i loko o nā nati kokoleka.

E ʻike i ka waiū almond a me ka waiū almond ma ka pūnaewele.

Mākaukau paha ʻoe e hoʻomaka e leʻaleʻa i nā pono o nā ʻalemona akā ʻaʻole ʻike i kahi e hoʻomaka ai? Kupanaha loa nā ʻalemona, no laila kokoke ka pau ʻole o nā mea hiki.

ʻAina kakahiaka

No ka ʻaina kakahiaka, hoʻāʻo e pīpī i ka ʻokiʻoki, ʻoki, a ʻāhi ʻia hoʻi nā ʻalemona i ka palaoa maloʻo a i ʻole ka oatmeal, a he mau pono hou aʻe no ka poʻe me ka maʻi kō. E hohola i ka pata ʻalemona ma kahi ʻāpana o ka toast a hoʻohui i kahi punetune i kāu kakahiaka kakahiaka.

Kūʻai no nā ʻalemona slivered ma ka pūnaewele.

Mea ʻai māmā

Inā ʻoe e ʻimi ana e ʻala i kahi meaʻai māmā, e hoʻāʻo e hoʻohui i nā ʻalemona holoʻokoʻa i ke ala huikau, a i ʻole hoʻopili iā lākou me kahi ʻāpana kūpono o kāu hua punahele punahele. ʻAno hoʻi nā ʻalemona i kā lākou iho, a me kahi ala maikaʻi loa e lawe ai iā ʻoe ma waena o ka hāʻule o ke awakea.

ʻO kaʻaina awakea a me kaʻaina awakea

ʻO ka palaoa piha i kālua ʻia, ka palaoa puluniu kiʻekiʻe a i ʻole nā ​​ʻāpala ʻāpala i hohola ʻia me ka waiū almond nā koho ʻai liʻiliʻi liʻiliʻi loa.

No ka ʻaina awakea, hiki ke hoʻohui maʻalahi ʻia nā ʻalemona i kekahi mau mea ʻai. E hoʻāʻo e kāpīpī iā lākou i nā salakeke, i loko o kahi mea e hoʻomoʻa ai, ai ʻole i nā mea ʻai i kuke ʻia, e like me ka pīni ʻōmaʻomaʻo amandine. Hiki iā ʻoe ke hoʻonāukiuki iā lākou i laiki a i ʻole nā ​​kī ʻaoʻao palaoa.

ʻO Dessert

Hiki ke hoʻohui pū ʻia nā ʻalemone i ka meaʻai meaʻai. E kāpīpī iā lākou ma luna o ka yogurt paʻahau no kahi crunch i hoʻohui ʻia. Hiki iā ʻoe ke hoʻohana i ka ʻaina ʻalemona ma kahi o ka palaoa ke hoʻomoʻa ʻana.

ʻO ka lawe lawe ʻana

Hāʻawi nā ʻalemona i kahi pūʻulu o nā pono kūpono a me nā mea ʻono, keu hoʻi no ka poʻe me ka maʻi kō. He laulā lākou a hiki ke maʻalahi e hoʻohui ʻia i nā ʻano meaʻai like ʻole. Nui lākou i nā calories, no laila e hoʻomanaʻo i ka hoʻopili ʻana i nā nui o ka lawelawe ʻana e loaʻa ai ka mea nui mai kēia nut nutious.