Nā Pōmaikaʻi a me nā Pilikia o Avocados no ka poʻe me ka maʻi diabetes

Anter

• Nā pono o ka avocado no nā kānaka me ka maʻi kōkō ʻelua
• 1. ʻAʻole ia e hoʻokumu i nā kui i ke kō kō
• 2. ʻO kahi kumu maikaʻi o ka fiber
• 3. Hiki ke kōkua i ka pohō a me ka hoʻomaikaʻi ʻana i ka ʻike o ka insulin
• 4. Hoʻouka ʻia me nā momona momona
• Pilikia Avocado
• Pehea e ʻai ai i kahi ʻākena
• Ke ʻohi ʻana i kahi ʻāpala
• Wehe ʻana i kahi avocado
• Ke ʻai nei i kahi ʻākeke
• Hoʻololi me ka avocado
• Pehea e ʻoki ai i kahi avocado
• Lawe aku

Hōʻike Overview

Ke ulu nei nā avocados i ke kaulana. Hoʻopiha ʻia ka hua ʻōmaʻomaʻo momona me nā huaora, nā meaola, a me nā momona momona. ʻOiai kiʻekiʻe lākou i ka momona, ʻo ia ke ʻano momona maikaʻi e hoʻopōmaikaʻi ai i ka poʻe me ka maʻi diabetes type 2.

Inā loaʻa iā ʻoe ka ʻano diabetes 2, ʻo ka hoʻohui ʻana i ka avocado i kāu papaʻai hiki ke kōkua iā ʻoe e lilo i ka paona, hoʻoliʻiliʻi kolesterol, a hoʻonui i ka ʻike insulin. E heluhelu e aʻo hou e pili ana i nā pono o nā avocados no nā poʻe me ka maʻi kō.

Nā pono o ka avocado no nā kānaka me ka maʻi kōkō ʻelua

1. ʻAʻole ia e hoʻokumu i nā kui i ke kō kō

Haʻahaʻa nā avocados i nā ʻōpelu ʻaʻā, ʻo ia hoʻi ka hopena o ko lākou hopena i nā pae kō kō. ʻO kahi loiloi hou i paʻi ʻia ma ka Nutrition Journal ua loiloi i nā hopena o ka hoʻohui ʻana i ka hapalua o ka avocado i ka ʻaina awakea maʻamau o nā kānaka olakino a koʻikoʻi. Ua ʻike lākou ʻaʻole pili ka avocado i nā pae kō kō.

ʻO kahi o ka mea e koho ai i nā avocados i koho maikaʻi no ka poʻe me ka maʻi diabetes ʻo ia, ʻoiai haʻahaʻa lākou i nā carbs, kiʻekiʻe lākou i ka fiber. Hiki i nā mea ʻai ʻē aʻe ke kiʻekiʻe ke piʻi i nā kō kō.

2. ʻO kahi kumu maikaʻi o ka fiber

ʻO ka hapalua o kahi ʻāpiki liʻiliʻi, ʻo ia ka nui o ka nui o ka ʻai a ka poʻe, i loaʻa ma kahi o 5.9 gram o ka uʻi a me 4.6 mau huna o ka puluniu.

Wahi a ka National Academies, ʻo ka palena iki i koi ʻia i ka lawe fiber i kēlā me kēia lā no nā mākua:

• nā wahine 50 mau makahiki a ʻoi aku ka liʻiliʻi: 25 gram
• nā wahine ma luna o 50: 21 gram
• kāne 50 makahiki a ʻoi aku ka liʻiliʻi: 38 gram
• nā kāne ma luna o 50: 30 gram

Ua nānā ʻia kahi loiloi 2012 i ka Ka Pai o ka Papa ʻAmelika o ka lāʻau lapaʻau ʻohana i nānā i nā hopena o nā noi he 15 e pili ana i nā pulupulu pulupulu (ma kahi o 40 mau huna o ka puluniu) no ka poʻe me ka maʻi diabetes type 2 Ua ʻike lākou he hiki i nā pulupulu pulupulu no ka maʻi diabetes type 2 ke hōʻemi i ka wikiwiki o ke kō a me nā pae A1c.

ʻAʻole pono ʻoe e lawe i nā mea hoʻopiha e hoʻokō i kēia mau hopena. Akā, e hoʻāʻo e ʻai i ka papaʻai kiʻekiʻe-fiber. Hiki iā ʻoe ke hoʻonui maʻalahi i ka lawe ʻana o ka fiber ma ka ʻai ʻana i nā hua momona, nā mea kanu a me nā mea kanu, e like me nā avocados, nā lau lau, nā hua, nā hua chia, a me nā hua hua. Eia nā ala he 16 i hiki iā ʻoe ke hoʻohui i ka fiber i kāu papaʻai.

3. Hiki ke kōkua i ka pohō a me ka hoʻomaikaʻi ʻana i ka ʻike o ka insulin

ʻO ka lilo ʻana o ka paona - a ʻoi iki paha - hiki ke hoʻonui i kou ʻike insulin a hoʻoliʻiliʻi i ka likelike e hoʻomohala ʻoe i nā pilikia koʻikoʻi.

ʻO nā momona momona i loaʻa i ka avocado hiki ke kōkua iā ʻoe e hōʻona no ka lōʻihi. I hoʻokahi noi, ma hope o ka hoʻohui ʻana i ka hapalua o ka avocado i kā lākou ʻaina awakea, ua hoʻonui ka 26 i ka hoʻonui i ka māʻona o ka pāʻina a me ka 40 keneta e hoʻemi ana i ka makemake e ʻai hou.

Ke lōʻihi kou lōʻihi ma hope o ka ʻai ʻana, ʻaʻole liʻiliʻi ʻoe i ka meaʻai māmā a hoʻopau i nā calorie keu. ʻO ka momona olakino i nā avocados, i kapa ʻia he momona monounsaturated, hiki ke kōkua i kou kino e hoʻohana pono i ka insulin.

A loiloi i nā papa hana hoʻoliʻiliʻi like ʻole i ka poʻe me ka hōʻemi o ka ʻike insulin. Ua ʻike nā kānaka noiʻi he ʻai hoʻemi kaupaona kiʻekiʻe i nā momona monounsaturated e hoʻomaikaʻi ai i ka ʻike o ka insulin ma ke ʻano i ʻike ʻole ʻia i ka papa hana momona kiʻekiʻe-carb. ʻO kahi papaʻai hoʻohaʻahaʻa kaumaha he papaʻai me nā kalikō i kapu.

4. Hoʻouka ʻia me nā momona momona

Nui a hewahewa nā ʻano momona like ʻole, ka mahele maʻamau e like me nā momona heathy a me nā momona maikaʻi ʻole. ʻO ka ʻai ʻana i nā momona momona momona, a me nā nui o nā momona trans, hoʻāla i kou kiʻekiʻe o ke kō kolesterol (LDL). ʻO nā momona trans i ka manawa like e hoʻohaʻahaʻa i kāu pae HDL (olakino). ʻO ka kiʻekiʻe o ka LDL a me nā haʻahaʻa HDL kolesterol e pili pū me ka nui o ka makaʻu o ka maʻi puʻuwai i ka poʻe me ka maʻi diabetes ʻole.

ʻO nā momona momona, momona momona a me ka momona polyunsaturated, hoʻokiʻekiʻe i kāu mau kolesterol maikaʻi (HDL). ʻO ke kolekole maikaʻi i loko o kou koko e kōkua i ka hoʻomaʻemaʻe ʻana i ka cholesterol maikaʻi ʻole, kahi e hōʻemi ai i ka hopena o ka puʻuwai a me ka hahau.

ʻO nā kumu waiwai maikaʻi o nā momona olakino ka:

• ʻāpala
• nā nati, e like me nā ʻalemona, nā cashews, a me nā pī
• ʻaila ʻoliva
• ʻoliva, avocado, a me ka aila flaxseed
• na anoano, e like me na anoano sesame a paukena

Pilikia Avocado

Loaʻa i kahi avocado ʻo Hass holoʻokoʻa ma kahi o 250-300 calories. ʻOiai he ʻano momona ka avocados, hiki i kēia mau calorie ke alakaʻi i ka loaʻa ʻana o ke kaumaha inā hoʻopau ʻia ma mua o kāu mau calorie e pono ai. Inā ke hoʻāʻo nei ʻoe e lilo i ka paona, pono ʻoe e hoʻomaʻamaʻa i ka kaohi ʻāpana. Ma kahi o ka hoʻohui ʻana i ka avocado i kāu papaʻai o kēia manawa, e hoʻohana iā ia ma ke ʻano he pani no nā meaʻai i kiʻekiʻe i ka momona momona, e like me ka tī a me ka waiūpaka.

ʻO kahi laʻana, hiki iā ʻoe ke mash i kahi avocado a hohola ma luna o ka toast ma kahi o ka hoʻohana ʻana i ka bata.

Pehea e ʻai ai i kahi ʻākena

ʻO ka FDA no kahi avocado waena he hapalima o nā hua, aia ma kahi o 50 mau calorie. Eia nō naʻe, ua kālailai ʻia kahi ʻikepili mai ka National Nutrition and Health Examination Survey (2001-2008) e ʻai maʻamau ka poʻe i ka hapalua o nā hua ma ka noho hoʻokahi. Ma waena o kēia mau mea kūʻai avocado, ua loaʻa nā mea noiʻi:

• ʻoi aku ka maikaʻi o kaʻai holoʻokoʻa
• kaumaha kaumaha o lalo
• hoʻemi i ka makaʻu o ka maʻi metabolic

Ke ʻohi ʻana i kahi ʻāpala

Lawe nā avocados i kekahi mau lā e oʻo. ʻO ka hapa nui o nā avocado āu e ʻike ai ma ka hale kūʻai ʻaʻole e oʻo i kēia manawa. ʻO ka maʻamau, kūʻai ka poʻe i kahi avocado i kekahi mau lā ma mua o ka hoʻolālā e ʻai.

E loaʻa i kahi avocado unripe kahi ʻōmaʻomaʻo ʻōmaʻomaʻo, kekahi o nā aka i ʻeleʻele ma mua o kahi kukama. Ke oʻo a ka avocado, huli i kahi hohonu, ʻaneʻane ʻeleʻele, malu o ʻōmaʻomaʻo.

E hoʻohuli i kahi avocado i loko o kou lima ma mua o kou kūʻai ʻana iā ia e nānā no nā ʻeha a me nā kiko mushy. Inā kuʻi maoli ka avocado, ʻoi paha ka ʻoi. ʻIke ka paʻakikī o kahi avocado unripe, e like me ka ʻāpala. Waiho ia ma ka lumi kuke no nā lā he nui a palupalu. Hiki iā ʻoe ke kaomi iā ia e like me ke kōmato e hoʻāʻo ai i ka pala.

Wehe ʻana i kahi avocado

Ke hoʻohana nei i kahi pahi:

1. E ʻokiʻoki i ka avocado ma ka lōʻihi, ma luna a ma lalo ma kēlā me kēia ʻaoʻao. Aia kahi lua ma waenakonu, no laila ʻaʻole hiki iā ʻoe ke ʻoki a puni ke ala o ka ʻūpā. Ma kahi o, makemake ʻoe e hoʻokomo i ka pahi a hiki i kou wā e haha ​​aku ai i ka lua ma waenakonu, a laila ʻokiʻoki lōʻihi i ke ala a puni ka avocado.
2. Ke ʻoki loa ʻoe i ke ala a puni, e lawe i ka avocado i kou mau lima a wili a huki i nā ʻaoʻao ʻelua i kahi kaʻawale.
3. E hoʻohana i kahi puna e ʻānai i ka lua.
4. E wehe ka ʻili peel mai ka avocado me kou mau lima, a i ʻole hoʻohana i ka piko o ka pahi e hoʻokaʻawale i ka ʻili mai ka hua a ʻūlū mālie i ka hua.
5. Māhele iā ia a leʻaleʻa!

Ke ʻai nei i kahi ʻākeke

ʻO ka Avocado kahi hua hua nui loa. Nā mea hiki iā ʻoe ke hoʻāʻo:

• Māhele iā ia a kau i luna o ka sanwī.
• Cube iā ia a waiho i loko o ka salakeke.
• Mash iā ia me ka wai lime a me nā mea ʻala, a hoʻohana iā ia me he ʻūlū.
• E hamo iā ia i ka toast.
• ʻOkiʻoki iā ia a hoʻokomo i loko o ka pākeke.

Hoʻololi me ka avocado

ʻAila a momona ka Avocados, me kahi ʻono momona momona. Eia kekahi mau manaʻo no ka hoʻololi ʻana i nā momona me nā avocados:

• E hoʻāʻo e kau i ka avocado i kāu kakahiaka kakahiaka a i ʻole bagel ma kahi o ka waiūpaʻa a me ka waiū waiū. E pani ana ʻoe i nā momona momona me ka momona momona a maikaʻi.
• Hoʻomoʻa me ka avocado ma kahi o ka bata a me ka aila. Hiki ke pani ʻia ka avocado i hoʻokahi a i hoʻokahi no ka waiūpaka. Eia kahi meaʻai no nā brownies avocado brown haʻahaʻa.
• Hoʻohui i ka avocado i kāu smoothie ma kahi o ka waiū no ka hū o nā mea momona, ka fiber, a me nā phytochemicals. Eia kekahi mau manaʻo hou aʻe no ka smoothies aloha aloha.
• Hoʻololi i ka waiūpaʻa no ka avocado i kāu salakeke e hoʻoliʻiliʻi i ka momona momona a ʻike ʻoe i ka piha.

Pehea e ʻoki ai i kahi avocado

ʻAilima a ʻono hoʻi nā Avocados. Hoʻopiha piha lākou i nā huaora, nā meaola, a me nā fiber. ʻO ka lāki haʻahaʻa-kalapona, ʻoi loa ka fiber nui no ka paʻa paʻa kō kō. Hiki i nā momona maikaʻi i ka avocado ke kōkua iā ʻoe e pale i nā pilikia o ka maʻi kō, e like me ka hōʻeha puʻuwai a me ka hahau ʻana, a kōkua iā ʻoe e hoʻohana pono i kāu insulin.

Lawe aku