Hoʻopili paha nā ʻōpela i ka maʻi diabetes a me nā pae kō kō?

Anter

• Pāleʻa a hoʻopiha nā ʻōpala
• ʻO nā ʻōpala i loaʻa nā kālaki, a ʻo Fiber kekahi
• Pākuʻi wale nā ​​ʻōpala i nā pae kō kō
• Hiki i nā Mele ke hōʻemi i ke kūʻē ʻana iā Insulin
• ʻO nā Antioxidant i loaʻa i nā ʻōpela e hoʻoliʻiliʻi ai i kāu maʻi o ka maʻi diabetes
• Pono nā Diabetes e ʻai i nā ʻōpela?
• Pehea e hoʻopili ai i nā ʻōpela i kāu papaʻai
• Pehea e ihi ai i kahi ʻāpala
• Lawe i ka Home Message

He meaʻono nā huaʻomaʻa, momona a maʻalahi hoʻi e ʻai.

Ua hōʻike ʻia nā noiʻi ua loaʻa iā lākou kekahi mau pono olakino.

Eia nō naʻe nā ʻāpala i loko o nā ʻamela, kahi e hopena ai i nā pae kō kō.

Eia nō naʻe, ʻokoʻa ka carbs i loaʻa i nā ʻomaʻoma i kou kino ma mua o nā kō i loaʻa i nā meaʻai maikaʻi ʻole.

Hōʻike kēia ʻatikala pehea ka hopena o nā ʻoma i nā pae kō a me ka hoʻopili ʻana iā lākou i kāu papaʻai inā loaʻa ʻoe i ka maʻi diabetes.

Pāleʻa a hoʻopiha nā ʻōpala

ʻO nā ʻōpela kekahi o nā hua i makemake nui ʻia ma ka honua.

He mea momona hoʻi lākou. I ka ʻoiaʻiʻo, kiʻekiʻe nā ʻoma i ka wikamina C, ka fiber a me kekahi mau antioxidant.

Hoʻokahi 95 mau calorie i loaʻa i hoʻokahi ʻōpō lōkahi, 25 mau kālaka a me 14% o ka waiwai o kēlā me kēia lā no ka wikamina C (1).

ʻO ka mea e mahalo ai, loaʻa kahi ʻāpana nui o nā huaʻai a ka ʻelē i kona ʻili kala ().

Eia kekahi, loaʻa i nā ʻōmela ka nui o ka wai a me ka fiber, kahi e hoʻopiha nei iā lākou. E māʻona paha ʻoe ma hope o ka ʻai ʻana hoʻokahi wale nō ().

Lalo lalo:

ʻO nā ʻōpela kahi kumu maikaʻi o ka puluniu, wikamina C a me nā antioxidant. Kōkua pū lākou iā ʻoe e piha me ka ʻai ʻole o ka nui o nā calories.

ʻO nā ʻōpala i loaʻa nā kālaki, a ʻo Fiber kekahi

Inā loaʻa ʻoe i ka maʻi diabetes, mālama nui i nā ʻāpana i kāu ʻai hākōkī.

ʻO ia ma muli o nā macronutrients ʻekolu - carbs, fat and protein - nui ka hopena o ka carbs i kāu pae kō kō.

Ke ʻōlelo ʻia nei, ʻaʻole hana ʻia nā carbs āpau like. Loaʻa i kahi ʻōpelu waena he 25 mau kālaka, akā ʻo 4.4 o kēlā mau mea he fiber (1).

Hoʻomaʻalohi ka fiber i ka digestion a me ka absorption o carbs, e hoʻohele ʻole i kāu mau kō kō i ke koko e like me ka wikiwiki ().

Hōʻike nā noiʻi e pale ana ka fiber i ka maʻi diabetes type 2, a he nui nā ʻano o ke fiber i hiki ke hoʻomaikaʻi i ke kahe kō kō (5, 6).

Laina lalo:

Aia nā ʻōpala i nā kāpena, hiki ke hāpai i nā pae kō kō. Eia nō naʻe, kōkua ke olonā i nā ʻoma i ka paʻa i nā pae kō kō, a me ka hāʻawi ʻana i nā keu olakino ʻē aʻe.

Pākuʻi wale nā ​​ʻōpala i nā pae kō kō

Aia nā ʻoma i loko o ke kō, akā ʻo ka hapa nui o ke kō i loaʻa i nā ʻoma he fructose.

Ke hoʻopau ʻia ka fructose i kahi hua holoʻokoʻa, ʻaʻohe hopena iki i nā pae kō kō ().

Eia kekahi, ʻo ka fiber i nā ʻōpela e hoʻolohi i ka digestion a me ka lawe ʻana i ke kō. ʻO ke kumu o kēia ke komo lohi nei ke kō i ke kahe o ke koko a ʻaʻole wikiwiki e hāpai i nā kiʻekiʻe o ke kō ().

Eia kekahi, ʻo nā polyphenols, nā mea kanu i loaʻa i loko o nā ʻāpala, hoʻolohi hoʻi i ka digestion o carbs a hoʻohaʻahaʻa i nā pae kō kō ().

ʻO ka papa kuhikuhi glycemic (GI) a me ka ukana glycemic (GL) he mau pono pono e ana i ka nui o ka meaʻai i ka pae kō kō ().

Pākuʻi ka helu ʻana o nā ʻōpela ma ka pālua GI a me GL, ʻo ia hoʻi ke kumu e piʻi iki ai ka pae kō kō (10,).

Hoʻokahi o nā noi ʻana o 12 mau wahine nui loa i ʻike ʻia ʻoi aku ke kiʻekiʻe o ke kō o ke kō ma mua o 50% ma hope o ka ʻai ʻana i kahi pāʻina me kahi GL haʻahaʻa, hoʻohālikelike ʻia me kahi pāʻina me kahi GL kiʻekiʻe ().

Laina lalo:

Loaʻa ka hopena iki o nā ʻōpela i nā pae kō kō a hiki ʻole ke kumu i nā spike wikiwiki i ke kō kō, a ʻo nā diabetic hoʻi.

Hiki i nā Mele ke hōʻemi i ke kūʻē ʻana iā Insulin

Aia he ʻelua ʻano diabetes - ʻano 1 a me ʻano 2.

Inā loaʻa iā ʻoe ka maʻi diabetes 1, ʻaʻole lawa ka nui o ka insulin o kāu pancreas, ka hōmona e lawe i ke kō mai kou koko i kāu mau hunaola.

Inā loaʻa iā ʻoe ka ʻano diabetes 2, hana kou kino i ka insulin akā kū ʻē kou mau pūnaewele iā ia. Kāhea ʻia kēia ke kūpaʻa ʻo ka insulin ().

ʻO ka ʻai ʻana i nā ʻāpala ma kahi manawa maʻamau e hōʻemi paha i ke kūpaʻa o ka insulin, ka mea e alakaʻi ai i nā pae kō kō haʻahaʻa (,).

ʻO kēia no ka mea ʻo nā polyphenols i loko o nā ʻāpala, i ʻike mua ʻia i ka ʻili ʻōpala, hoʻonāukiuki i kāu pancreas e hoʻokuʻu i ka insulin a kōkua i kāu mau hunaola e lawe i ke kō (,).

Laina lalo:

Aia i loko o nā ʻelela nā mea kanu i hiki ke hoʻomaikaʻi i ka ʻike insulin a hoʻēmi i ke kūpaʻa o ka insulin.

ʻO nā Antioxidant i loaʻa i nā ʻōpela e hoʻoliʻiliʻi ai i kāu maʻi o ka maʻi diabetes

Ua ʻike ʻia kekahi mau noiʻi ua hoʻopili ʻia ka ʻai ʻana i nā ʻomela i kahi haʻahaʻa o ka maʻi kō (15).

Ua ʻike ʻia kahi noiʻi ua loaʻa i nā wahine ʻai i ka ʻāpala i kēlā me kēia lā ka 28% haʻahaʻa o ka maʻi diabetes type 2 ma mua o nā wahine i ʻai ʻole i nā ʻāpala ().

Nui nā kumu e kōkua paha nā ʻāpala i ka pale ʻana i ka maʻi kō, akā ʻo nā antioxidants i loaʻa i nā ʻoma ʻaʻole he kuleana nui.

ʻO nā Antioxidant kahi mea e pale ai i nā hopena kemika weliweli i kou kino. Nui lākou nā pono olakino, me ka pale ʻana i kou kino mai nā maʻi maʻi.

Loaʻa nā nui o nā antioxidant e hiki mai ana i nā ʻāpala.

• ʻO Quercetin: Hoʻoiho i ka digestion carb, kōkua i ka pale ʻana i nā kui kō kō ().
• ʻO ka Chlorogenic acid: Kōkua i kou kino e hoʻohana i ke kō me ka maikaʻi (,).
• Phlorizin: Hoʻoiho i ka lawe ʻana o ke kō a hoʻohaʻahaʻa i nā pae kō kō ((21).

ʻO nā kiʻekiʻe kiʻekiʻe loa o nā antioxidant pono i loaʻa i nā meli Honeycrisp a me Red Delicious ().

Laina lalo:

Hiki ke kōkua i ka ʻai ʻana i nā ʻāpala ma ke ʻano mau i ka pale ʻana i ka maʻi diabetes type 2, a me ka paʻa o ke kō i ke kō.

Pono nā Diabetes e ʻai i nā ʻōpela?

ʻO nā ʻōpela kahi hua maikaʻi loa e hoʻokomo i kāu papaʻai inā he maʻi diabetes kou.

ʻO ka hapa nui o nā alakaʻi papaʻai no nā diabetic e paipai i kahi papaʻai e hoʻopili me nā huaʻai a me nā mea kanu (23).

Hoʻopiha nā huaʻai a me nā mea kanu i nā meaola e like me nā wikamina, nā minelala, nā olonā a me nā antioxidant.

Hoʻohui ʻia, hoʻohui pinepine ʻia nā papaʻai i nā huaʻai a me nā mea kanu i nā wahi haʻahaʻa o nā maʻi mau, e like me ka maʻi puʻuwai a me ke kanesa (,, 26).

I ka ʻoiaʻiʻo, ua nānā ʻia he ʻeiwa mau noiʻi i kēlā me kēia lawelawe ʻana o nā hua i hoʻopau ʻia i kēlā me kēia lā i alakaʻi ʻia i kahi 7% haʻahaʻa o ka maʻi puʻuwai (27).

ʻOiai ʻaʻole hiki i nā ʻāpala ke kumu i nā kui i kāu kō kō kō, loaʻa iā lākou i nā carbs. Inā ʻoe e helu ana i nā carbs, e nānā pono i nā 25 mau kālika i loaʻa i ka ʻāpala.

Eia kekahi, e nānā pono i kāu kō kō ma hope o ka ʻai ʻana i nā ʻāpala a ʻike pehea lākou e hoʻopili ai iā ʻoe iho.

Laina lalo:

ʻAi momona nā ʻōpela a loaʻa ka hopena liʻiliʻi i nā pae kō kō. Palekana lākou a olakino hoʻi no ka poʻe diabetes e ʻoliʻoli ai ma kahi maʻamau.

Pehea e hoʻopili ai i nā ʻōpela i kāu papaʻai

ʻO nā ʻōpela kahi meaʻai ʻono a olakino hoʻi e hoʻohui i kāu papaʻai, me ka nānā ʻole inā he diabetes ʻoe a ʻaʻole paha.

Eia kekahi mau ʻōlelo aʻoaʻo no ka poʻe diabetes e hoʻokomo i nā ʻāpala i kā lākou papa papaʻai.

• ʻAi āpau: E ʻohi i nā pono olakino āpau, ʻai i ka ʻāpala holoʻokoʻa. Aia kahi ʻāpana nui o nā meaola i loko o ka ʻili ().
• Pale i ka wai ʻāpala: ʻAʻohe o nā pono o ka wai e like me ka hua holoʻokoʻa, ʻoiai ʻoi aku ke kiʻekiʻe o ke kō a nalowale i ka fiber (,).
• Palena i kāu ʻāpana: Hoʻopili me hoʻokahi ʻōpelu waena mai nā ʻāpana nui e hoʻonui i ka ukana glycemic ().
• E hohola i kāu lawe hua: E hohola i kāu mau huaʻai i kēlā me kēia lā i loko o ka lā e mālama i ke kūpaʻa o ke kō kō.

Pehea e ihi ai i kahi ʻāpala

Lawe i ka Home Message

Aia nā ʻōpelu i nā ʻōpala, akā he hopena iki kā lākou i nā pae kō kō ke ʻai ʻia ma ke ʻano he hua holoʻokoʻa.

He momona nui lākou a he koho maikaʻi loa no ka papaʻai olakino.