Pehea e mai ai ka maiʻa a me nā pae kō kō

Anter

• Aia nā maiʻa i loko o ka maiʻa, i hāpai i ke kō kō
• ʻO ka maiʻa pū kekahi me ka fiber, kahi e hōʻemi ai i nā kui kō kō
• ʻO Green (Unripe) maiʻa i loko o maiʻa kūpaʻa
• Pili ka hopena o ka maiʻa ma ke kō kō i kona nani
• He mea nui ka nui o ka hapa
• Maluhia ʻo ka maiʻa no ka poʻe Diabetes?
• Pehea e ʻai ai i ka maiʻa ke loaʻa ʻoe i ka maʻi diabetes

Ke loaʻa ʻoe i ka maʻi diabetes, he mea nui e mālama i nā pae kō kō e like me ka hiki.

Hiki i ke kaohi kō kō ke kōkua maikaʻi ke pale aku a hoʻōlohi paha i ka holomua o kekahi o nā pilikia olakino nui o ka maʻi kō (,).

No kēia kumu, he mea nui ka hōʻalo a hōʻemi ʻana paha i nā meaʻai e kumu ai i nā kui kō kō nui.

ʻOiai he hua olakino, kiʻekiʻe ka maiʻa i loko o nā carbs a me ke kō, nā meaola nui e hāpai i nā pae kō kō.

No laila, pono ʻoe e ʻai i ka maiʻa inā he diabetes kou? Pehea lākou e pili ai i kāu kō kō?

Aia nā maiʻa i loko o ka maiʻa, i hāpai i ke kō kō

Inā loaʻa ʻoe i ka maʻi diabetes, e makaʻala ana i ka nui a me ke ʻano o nā carbs i kāu papaʻai he mea nui.

ʻO kēia ke kumu o ka hāpai ʻana o ka carbs i kou kiʻekiʻe kō kō ma mua o nā meaola ʻē aʻe, ʻo ia hoʻi hiki iā lākou ke hoʻololi nui i kāu kaohi kō kō.

Ke piʻi aʻe ke kō kō i nā poʻe diabetic ʻole, hoʻopuka ke kino i ka insulina. Kōkua ia i ke kino e neʻe i ke kō mai ke koko a i loko o nā hunaola kahi e hoʻohana ai a mālama ʻia ai paha.

Eia naʻe, ʻaʻole holo kēia hana e like me ka pono i nā diabetic. Akā, ʻaʻole paha e hana ke kino i ka nui o ka insulin a i ʻole ke kūpaʻa nā ʻea i ka insulin i hana ʻia.

Inā ʻaʻole mālama pono ʻia, hiki i kēia ke hopena i nā meaʻai kiʻekiʻe-kalapona e hoʻopiʻi ai i nā kō kō nui a i ʻole ke kiʻekiʻe o ke kō i ke kō, a ʻo nā mea ʻelua he maikaʻi ʻole i kou olakino.

ʻO 93% o nā calorie i ka maiʻa mai nā carbs. ʻO kēia mau carbs i ke ʻano o ke kō, starch a me fiber (3).

Loaʻa i kahi maiʻa waena i ka nui he 14 mau kō o ke kō a me 6 mau ʻoka o ka starch (3).

He kiʻekiʻe ka maiʻa i loko o nā kaʻa, ʻo ia ka mea e piʻi ai nā kiʻekiʻe o ke kō i ke kiʻekiʻe ma mua o nā meaola ʻē aʻe.

ʻO ka maiʻa pū kekahi me ka fiber, kahi e hōʻemi ai i nā kui kō kō

Ma waho aʻe o ka starch a me ke kō, aia i kahi banana mai waena me 3 mau huna o ka fiber.

Pono kēlā me kēia kanaka, e like me nā diabetic, e ʻai i ka nui o ke fiber dietary ma muli o kona pono kūpono i ke olakino.

Eia nō naʻe, mea nui ka fiber no ka poʻe me ka maʻi kō, no ka mea hiki ke kōkua i ka hoʻolohi i ka digestion a me ka omo ʻana o nā carbs ().

Hiki i kēia ke hoʻēmi i nā kui kō kō a hoʻomaikaʻi i ka kaohi kō kō ().

ʻO kekahi ala o ka hoʻoholo ʻana pehea e hoʻopili ai kahi meaʻai meaʻai i loko o nā kō i nā sugars o ke koko ma ka nānā ʻana i kāna papa inoa glycemic (GI).

Hoʻonohonoho ka papa inoa glycemic i nā meaʻai e pili ana i ka nui a me ka wikiwiki e hāpai ai i nā pae kō kō.

Holo nā helu mai 0 a 100 me nā hoʻonohonoho ʻana aʻe:

• Low GI: 55 a ʻoi aku paha.
• GI waena: 56–69.
• Kiʻi kiʻekiʻe: 70–100.

ʻO nā papaʻai e pili ana i nā meaʻai GI haʻahaʻa i manaʻo ʻia he maikaʻi loa ia no nā poʻe me ka maʻi diabetes 2 (,,,).

ʻO kēia no ka lawe lohi ʻana o nā meaʻai GI haʻahaʻa a hoʻonāukiuki i ka piʻi o ke kō i ke kō, ma mua o nā kui nui.

Ma ke ʻano holoʻokoʻa, helu ka maiʻa ma waena o ka haʻahaʻa a me ka waena ma ka pālākiō GI (ma waena o 42-62, kaukaʻi ʻia i ka oʻo ʻana) (11).

Ma waho o ke kō a me ka starch, loaʻa i ka maiʻa kekahi mau fiber. ʻO ke kumu o kēia, ʻoi aku ka mālie o ka lawe ʻia ʻana o nā kō i ka maiʻa, a hiki ke pale aku i nā kui kō kō.

ʻO Green (Unripe) maiʻa i loko o maiʻa kūpaʻa

Aia ke ʻano o nā kalaka i kāu maiʻa i ka oʻo.

ʻO ka maiʻa ʻōmaʻomaʻo a maka ʻole paha i loaʻa ka liʻiliʻi o ke kō a me nā starch kūpale (,).

ʻO nā starches resistant he mau kaulahao lōʻihi o ka glucose (starch) i "kūpale" i ka digestion i ka ʻaoʻao kiʻekiʻe o kāu ʻōnaehana digestive ().

ʻO kēia ka hana a lākou i kahi ala like me ka fiber, a ʻaʻole e hoʻokumu i ka piʻi ʻana o ke kō kō.

Eia nō naʻe, kōkua paha lākou i ka hānai ʻana i nā koʻohune aloha i loko o kou ʻōpū, i hoʻopili ʻia i ke olakino metabolic hoʻomaikaʻi a me ka maikaʻi o ke kahe kō kō ((,,).

ʻO ka ʻoiaʻiʻo, kahi noiʻi hou e pili ana i ka kaohi kō kō ʻana i nā wahine me ka maʻi diabetes type 2 i loaʻa kekahi mau hopena hoihoi. ʻO kēlā mau mea hoʻopihapiha me ka starch kūpona i ʻoi aku ka maikaʻi o ka kaohi kō kō ma mua o ka poʻe i hana ʻole ma kahi o 8 mau pule ().

Ua loaʻa nā noiʻi ʻē aʻe i ka starch kūpale i loaʻa nā hopena maikaʻi i ka poʻe me ka maʻi diabetes type 2. Hoʻopili kēia i ka hoʻomaikaʻi ʻana i ka insulin a hoʻemi i ka mumuna (,,).

ʻAʻole maopopo iki ke kuleana o ka starch kūpale i ka maʻi diabetes type 1.

ʻO ka maiʻa ʻōmaʻomaʻo (unripe) i loko o nā starch kūpale, ka mea e hāpai ʻole ai i ke kō kō a hiki ke hoʻomaikaʻi i ka kaohi kō kō wā lōʻihi.

Pili ka hopena o ka maiʻa ma ke kō kō i kona nani

Loaʻa i ka maiʻa melemele a pala paha i ka starch pale liʻiliʻi ma mua o ka maiʻa ʻōmaʻomaʻo a me ke kō, ʻoi aku ka wikiwiki o ke komo i mua o ka starch.

ʻO kēia ka ʻoi loa o ka maiʻa pala i kahi GI kiʻekiʻe aʻe a e piʻi aʻe i kō ka kō i ke kō ma mua o ka maiʻa ʻōmaʻomaʻo a maka ʻole ().

ʻO ka maiʻa melemele, pala i ʻoi aku ka kō ma mua o ka ʻōmaʻomaʻo, nā hua mua ʻole. ʻO kēia ke kumu o ka piʻi nui aʻe o kāu pae kō kō.

He mea nui ka nui o ka hapa

ʻAʻole wale ka Ripeness ke kumu o ka nui o ke kō i kāu maiʻa.

Nui ka mea nui. ʻO ka nui o ka maiʻa, ʻo ka nui o nā carbs e loaʻa ana iā ʻoe.

ʻO kēia ka hopena o ka maiʻa nui aʻe i ka pae kō kō.

Kapa ʻia kēia hopena ma ka nui ka nui o ka ukana glycemic.

Hoʻomaulia ʻia ka ukana Glycemic e ka hoʻonui ʻana i ka papa kuhikuhi glycemic o kahi meaʻai ma o ka nui o nā carbs i loko o kahi lawelawe, a laila hoʻokaʻawale i kēlā helu i ka 100.

Kuhi ʻia kahi helu ma lalo o 10 ma lalo haʻahaʻa, 11–19 waena a ʻoi aku ma mua o 20 kiʻekiʻe.

Eia ka heluna kokoke o ka carbs i nā ʻano ʻokoʻa o ka maiʻa (3):

• Maiʻa liʻiliʻi keu (6 iniha a ʻoi iki paha): 18.5 gram.
• Maiʻa liʻiliʻi (ma kahi o 6-6.9 iniha ka lōʻihi): 23 gram.
• Maiʻa waena (7-7.9 iniha ka lōʻihi): 27 gram.
• Maiʻa nui (8-8.9 iniha ka lōʻihi): 31 gram.
• ʻO ka maiʻa nui keu (9 iniha a ʻoi aku paha): 35 gram.

Inā oʻo kēia mau maiʻa āpau (GI o 62), a laila e kau ka nui o kā lākou glycemic load mai 11 no kahi maiʻa liʻiliʻi a 22 a no kahi maiʻa nui keu.

I mea e hōʻoia ʻole ai e piʻi nui aʻe kāu kō kō, he mea nui e makaʻala i ka nui o ka maiʻa āu e ʻai nei.

ʻO ka nui o ka maiʻa āu e ʻai ai e hoʻoholo ai i ka hopena o kāu pae kō kō. ʻO ka nui o ka maiʻa, ʻo ka nui o nā carbs āu e ʻai ai a me ka piʻi ʻana o kāu kō kō.

Maluhia ʻo ka maiʻa no ka poʻe Diabetes?

ʻO nā kulekele papaʻai maʻamau āpau no ka diabetes e ʻōlelo ana ma hope o ka papaʻai olakino, kaulike e hoʻopili ana i ka huaʻai (,,).

ʻO kēia no ka mea ua hoʻopili ʻia ka ʻai ʻana i nā huaʻai a me nā lauʻai me ke olakino maikaʻi a me ka haʻahaʻa o ka maʻi, e like me ka maʻi puʻuwai a me kekahi mau maʻi ʻaʻai (,,).

ʻOi aku ka nui o ka pilikia o ka maʻi diabetics i kēia mau maʻi, no laila ʻo ka ʻai ʻana i nā hua a me nā mea kanu he mea nui (,).

ʻAʻole like me nā huahana kō e hoʻomaʻemaʻe ʻia e like me nā candies a me ka palaoa, nā carbs i nā hua e like me ka maiʻa i hele mai me ka fiber, nā antioxidant, nā wikamina a me nā minelala.

ʻO ke kiko kikoʻī, hāʻawi nā maiʻa iā ʻoe me ka fiber, potassium, vitamina B6 a me ka wikamina C. Loaʻa pū kekahi mau antioxidant a me nā mea kanu pono ().

Ua nānā ʻia kahi noiʻi hou i ka hopena o ka kaupalena ʻana i nā hua ma ke kaohi kō kō o 63 mau kānaka me ka maʻi diabetes 2 ().

Ua ʻike lākou i ka ʻōlelo aʻo ʻana i ka poʻe e ʻai ma mua o 2 ʻāpana o nā hua i kēlā me kēia lā i hopena i ka poʻe e ʻai i nā hua liʻiliʻi.

Eia nō naʻe, ua ʻike pū lākou i ka ʻai ʻana i nā hua liʻiliʻi ʻaʻole hoʻomaikaʻi i ke kaohi kō kō, ka pohō a me ka pōʻai o ka pūhaka.

No ka hapanui o ka poʻe me ka maʻi kō, ʻo nā huaʻai (me ka maiʻa) kahi koho olakino.

ʻO kahi ʻokoʻa i kēia inā ke ukali nei ʻoe i ka papaʻai low-carb i mea e kaohi ai i kāu maʻi kō. Aia i loko o kahi maiʻa liʻiliʻi ma kahi o 22 mau kaleka o nā carbs, a he nui paha ia no kāu papa papaʻai.

Inā hiki iā ʻoe ke ʻai i ka maiʻa, he mea nui e noʻonoʻo i ka pala a me ka nui o ka maiʻa e hōʻemi i ka hopena o kāu pae kō kō.

ʻO nā hua e like me ka maiʻa kahi meaʻai olakino i loaʻa ka fiber, nā wikamina a me nā minelala. Hiki iā ʻoe ke hoʻokomo i ka maiʻa i kāu papaʻai, ʻoiai inā he diabetes kou.

Pehea e ʻai ai i ka maiʻa ke loaʻa ʻoe i ka maʻi diabetes

Inā loaʻa ʻoe i ka maʻi diabetes, hiki loa ke ʻoluʻolu i nā hua e like me ka maiʻa ma ke ʻāpana o kahi papaʻai olakino.

Inā makemake ʻoe i ka maiʻa, hiki i nā ʻōlelo aʻoaʻo aʻe ke kōkua i ka hōʻemi ʻana i kā lākou hopena ma kāu pae kō kō.

• E nānā i ka nui o kāu mahele: ʻAi i kahi maiʻa liʻiliʻi e hōʻemi i ka nui o ke kō āu e ʻai ai i kahi noho.
• Koho i ka maiʻa paʻa, kokoke i oʻo. E koho i ka maiʻa i pala ʻole no laila e hoʻohaʻahaʻa iki ke kō.
• E hohola i kāu lawe hua i loko o ka lā: E hohola i kāu lawe ʻana i ka hua e kōkua i ka hōʻemi ʻana i ka ukana glycemic a hoʻomau i ka paʻa o kāu kō kō.
• ʻAi iā lākou me nā meaʻai ʻē aʻe: E hauʻoli i kāu maiʻa me nā meaʻai ʻē aʻe, e like me nā nati a i ʻole ka yogurt momona piha, e kōkua i ka hoʻolohi i ka digestion a me ka lawe ʻana i ke kō.

Inā he diabetic ʻoe, e hoʻomanaʻo e hiki i nā meaʻai āpau me ka carb ke hoʻololi i nā kō kō o nā kānaka i ka ʻokoʻa.

No laila, makemake ʻoe e nānā i ka hopena o ka ʻai ʻana o ka maiʻa i kou kō kō a hoʻomaʻalahi i kāu ʻano ʻai e like me ia.