Hiki i nā poʻe me ka maʻi diabetes ke ʻai i nā kāloti?

Anter

• Kāloti a me ka maʻi kō
• ʻO kahi papaʻai olakino
• ʻOi aku ka maikaʻi o ka low-carb?
• Heluhelu Carb
• Nā kaʻao pili pono
• I ka manawa e ʻike ai i ka dietitian
• Ke laina lalo

E noʻonoʻo paha ka poʻe me ka maʻi diabetes iā lākou iho e noʻonoʻo nei i ke ʻano o nā ʻōlelo papaʻai maikaʻi loa. ʻO kahi nīnau maʻamau e pops mai, hiki i ka poʻe me ka maʻi kō ke ʻai i nā kāloti?

ʻO ka pane pōkole a maʻalahi hoʻi, ʻae. ʻO nā kāloti, a me nā mea kanu ʻē aʻe e like me broccoli a me ka cauliflower, kahi mea kanu non-starchy. No ka poʻe me ka maʻi kō (a me nā mea ʻē aʻe āpau, no kēlā mea), ʻo nā mea kanu non-starchy kahi mea nui o ka papaʻai olakino.

He mea nui e hoʻolohe i ka ʻike momona i ka meaʻai ke loaʻa ka maʻi diabetes. Eia nō naʻe, nui nā meaʻai i loko o nā carbs i loko o ka nui o nā wikamina, nā minelala, a me nā fiber.

ʻO kekahi o kēia mau meaʻai, keu hoʻi nā mea kanu non-starchy, ka liʻiliʻi o ka hopena ma nā pae glucose glucose. Ma kēia ʻatikala, e ʻimi mākou i ka hopena o nā kāloti i ka maʻi maʻisā, a hāʻawi i kekahi ʻike e pili ana i ka waiʻopa a me ka maʻi kō.

Kāloti a me ka maʻi kō

Aia ka ʻoiaʻiʻo ma hope o ka ʻōlelo, "ʻai ke ānuenue." Piha nā huaʻai a me nā lau i nā momona no ka papaʻai olakino. Kaulana kaulana nā kāloti no ka loaʻa ʻana o ka beta-carotene, ka mea i mua o ka huaora A. Loaʻa iā lākou nā antioxidants, puluniu, a me nā meaola ʻē aʻe.

Aia i loko o kahi kāloti waena 4 mau kolamu o ka ʻupena net (digestible) a he meaʻai glycemic haʻahaʻa. ʻO nā meaʻai i haʻahaʻa i nā kālaki a haʻahaʻa i ka papa kuhikuhi glycemic e loaʻa ʻole ka hopena nui loa i nā pae kō kō.

Hōʻike ka noiʻi e hiki i nā meaʻai i nā kāloti ke kōkua i ka poʻe me ka maʻi kō.

• Wikamina A. I hoʻokahi, ua noiʻi ka poʻe noiʻi i ke koʻikoʻi o ka wikamina A i ke kaohi kō glucose. Ua ʻike lākou i ka ʻiole me ka lawa ʻole o ka wikamina A i ʻike ʻole i ka hana pono ʻole i nā panc-cells pancreatic. Ua ʻike pū lākou i ka emi ʻana o ka huna ʻana o ka insulin a me ka hyperglycemia ma hope. Hōʻike kēia mau hopena i ka hana a ka wikamina A i ke kaohi kō kō no nā poʻe me ka maʻi kō.
• Wikamina B-6. Pā nui nā wikamina B i nā ʻano ʻāpana like ʻole o ka metabolism. Ua ʻike ʻia kahi noiʻi hoʻokahi ka hemahema o nā wikamina B-1 a me B-6 i maʻa mau i ka poʻe me ka maʻi diabetes type 2. Eia kekahi, ʻo ka hoʻomohala mua ʻana o ka diabetic nephropathy ka mea maʻamau inā haʻahaʻa nā lāʻau B-6. Hōʻike kēia noiʻi e hiki i nā pae vitamona B-6 haʻahaʻa ke hoʻopili maikaʻi i nā hopena diabetes.
• Puluniu. ʻO ka lawe ʻana i ka fiber meaʻai kahi mea nui o ka mālama kō kō ʻana i ke kō. Hōʻike kahi loiloi hou o 16 meta-analysis i nā hōʻike ikaika e hiki ai i ka lawe ʻana i ka fiber dietary ke kōkua i ka hōʻemi i ka nui o ka maʻi diabetes type 2. Eia hou, no ka poʻe me ka maʻi kō, hiki i ka lawe ʻana i ka fiber ke kōkua e hōʻemi i nā wā lōʻihi a me ka hoʻokēʻai ʻana i nā kūmole glucose koko.

ʻO kahi papaʻai olakino

No ka poʻe me ka maʻi diabetes, he mea nui ka ukali ʻana i ka papaʻai olakino i ka mālama ʻana i kāu ʻano. Hōʻike ka National Institute of Health (NIH) ʻo ka papaʻai olakino loa no ka maʻi kō ka mea i loaʻa nā meaʻai mai nā pūʻulu meaʻai āpau. Pākuʻi ʻia kēia:

• nā mea kanu
• nā huaʻai
• palaoa
• nā polokina
• waiu nonfat a momona momona paha

Wahi a ka American Diabetes Association (ADA), ʻo ke ala ʻoi loa e hoʻomaikaʻi ai i nā pae glucose koko ma o ka papaʻai a me ka hoʻoikaika kino. Hiki ke kōkua i ka ʻai ʻana i kahi papaʻai olakino me ka pohō kaumaha. ʻOiai ʻo ka 5 pākēneka hoʻemi i ke kaumaha o ke kino e hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā pae kō kō.

E hoʻonui i nā ʻōlelo aʻoaʻo a ka NIH ma luna, ua paipai ka ADA i nā ʻōlelo aʻoaʻo aʻe no ka ʻai ʻana i ke olakino me ka maʻi kō.

• ʻAi i ka nui o nā mea kanu ʻole starchy, e like me kāloti, broccoli, a me zucchini. Ma ka liʻiliʻi e hoʻopiha ʻia ka hapalua o kāu pā me kēia ʻano huaʻai nutritious.
• ʻO ke ʻano protein ʻoi loa no ka papaʻai olakino ka protein protein. Ma kahi o ka hapahā o kāu pā e pono ai i kahi kumu protein momona, e like me ka moa a iʻa paha. Hōʻalo i ka palai hohonu ʻana a me ka hoʻowalewale ʻana i kou protein, hoʻāʻo i ka hoʻomoʻa ʻana a i ʻole ka ʻānai ʻana.
• Palena i kāu lawe ʻana i ka carb i kēlā me kēia pāʻina a ʻekolu paha mau kīʻaha a ʻoi iki paha. E hoʻāʻo e ʻai i nā kālaki me ke kiʻekiʻe o ka fiber, ʻoiai ke kōkua ka fiber i ka hoʻomaikaʻi ʻana i nā pae kō kō. ʻO nā kumuwaiwai maikaʻi loa o nā kāhola momona kiʻekiʻe me nā pīni, nā palaoa palaoa piha, ka laiki palaunu, a me nā huahana meaʻai āpau āpau.
• Hiki i nā hua a me ka waiū momona momona ke hoʻohui maikaʻi i kahi papaʻai olakino. E noʻonoʻo e hana ʻole ma ka nui o ka mahele. ʻO kahi lima liʻiliʻi o nā hua hou a i ʻole ka hapalua kīʻaha o ka waiū momona momona hiki ke lilo i mea ʻono maikaʻi ma hope o ka ʻaina awakea. Ka palena i nā hua maloʻo a me nā wai momona e like me ka nui o ka nui o kā kālākū.

I kekahi manawa makemake paha ʻoe i kahi ʻono, a maikaʻi ka mālama ʻana i kekahi manawa. Eia nō naʻe, he mea nui e noʻonoʻo i ka mea āu e ʻai nei, a pehea ka nui o kāu e ʻai nei.

ʻO ka ʻai ʻana i nā mea he nui i hana ʻia, hiki i nā meaʻai kō ke hopena maikaʻi ʻole i kāu pae kō kō. Hiki i kēia mau meaʻai ke alakaʻi i ka loaʻa ʻana o ke kaumaha a hiki i ka hopena maikaʻi ʻole i kou olakino holoʻokoʻa. Ke koho ʻana i nā koho kōmike hoʻohaʻahaʻa haʻahaʻa i nā mea liʻiliʻi, a i kekahi manawa wale nō, ʻo ia ke ala maikaʻi e mālama ai iā ʻoe iho.

ʻOi aku ka maikaʻi o ka low-carb?

I nā makahiki i hala aku nei, ua koho ʻia nā papaʻai low-carb i kahi koho papaʻai maikaʻi. I ke kaiāulu olakino a olakino hoʻi, ua paipai ʻia kahi papaʻai low-carb no ka maʻi kō.

Aia kekahi ʻoiaʻiʻo i kēia manaʻo. ʻO kahi hōʻike kūkākūkā o 2018 mai ka ADA a me ka European Association for the Study of Diabetes (EASD) e ʻōlelo nei he nui nā papaʻai - nā low-carb i hoʻokomo ʻia - hōʻike i nā pono no ka poʻe me ka maʻi kō.

Wahi a ka noiʻi, ʻo kahi papaʻai low-carbohydrate (ma lalo o 26 pākēneka o ka nui o ka ikehu) i hana i nā hōʻemi nui ma HbA_1c ma 3 a me 6 mau mahina, me nā hopena e hōʻemi ana ma 12 a me 24 mau mahina. ʻO kēia ka mea ʻoi aku ka nui o nā papaʻaiʻaiʻai (e like me ka papaʻai ketogenic, ka mea e kaupalena pinepine ai i nā kalakeke i 5 pakeneka wale nō o ka lawe ʻana), ʻaʻole pono e ukali no ka ʻike ʻana i nā pono olakino.

Eia hou, ʻo ka hoʻohaʻahaʻa ʻana i ka lawe ʻana o ka carbohydrate i ka nui loa i hiki iā ʻoe ke haʻalele i nā huaora, nā minelala, a me nā fiber.

ʻO ka mea hope loa, hana paha kahi papaʻai low-carbohydrate no kekahi poʻe me ka maʻi diabetes, akā ʻaʻole ia e holo pono no nā mea āpau. Paipai nā ADA a me EASD i kēlā me kēia kanaka e mālama i nā mālama no ka mālama glycemic, e like me ka hoʻopili ʻana i ka papaʻai.

Heluhelu Carb

ʻO ka poʻe me ka maʻi hē e koi ʻia e lawe i ka manawa mealtine insulin pono e komo pū i ka helu helu ʻana. Hana ʻia kēia e kūlike me ka nui o nā haʻuki i loko o kāu pāʻina me ka nui o ka insulin āu e hoʻokomo nei. ʻO ka hana ʻana i kēia e kōkua iā ʻoe e mālama i kāu pae glucose glucose.

Hiki i ka poʻe ʻē aʻe ke helu i nā wīwī no ka mea ʻoi aku ka kaohi o ka nui o nā carbs e ʻai nei lākou i kēlā me kēia lā.

Ke helu ʻana i nā carbs, ke aʻo ʻana i ka heluhelu ʻana i nā lepiliʻai he kī. He mea nui e hoʻomanaʻo ʻaʻole ka hopena like o nā carbs āpau i nā pae kō kō. No laila, ʻo ka helu ʻana i nā carbs net he ala ʻoi aku ka maikaʻi e helu ai i kāu carbs. No ka loaʻa ʻana o nā ʻākena ʻupena o kahi meaʻai, e unuhi wale i ka ʻikepili fiber mai ka nui o ka ʻike carbohydrate.

ʻO kahi laʻana, hoʻokahi kīʻaha o nā kāloti ʻokiʻoki i loaʻa he 12.3 gram o ka huina o nā carbohydrates a me 3.6 gram o ka fiber.

12.3 – 3.6 = 8.7

Haʻalele kēia iā mākou me nā kālika ʻona net he 8.7 wale nō i hoʻokahi kāloti kāloti.

Inā hoihoi ʻoe i ka helu ʻana i nā carbs e kōkua i ka mālama ʻana i kāu pae kō kō, e hiki i kahi loea limahana a i ʻole kumu aʻo diabetes ke aʻo iā ʻoe pehea.

Nā kaʻao pili pono

ʻElua mau kaʻao maʻamau o ka papaʻai maʻamau no ka poʻe me ka maʻi diabetes ʻaʻole hiki iā lākou ke loaʻa i ke kō, a pono lākou e hāhai i ka papaʻai haʻahaʻa haʻahaʻa haʻahaʻa. E like me ka mea i hoʻohuli ʻia, hala ʻole kēia ʻōlelo aʻo a ʻaʻole ʻoiaʻiʻo.

ʻO ke kō ma ke ʻano he catchall ʻoi aku ka nui ma mua o nā mea momona a me nā mea i hoʻomoʻa ʻia wale nō - nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa he "kō" pū kekahi. No laila, he wahaheʻe ka kaʻao i hiki ʻole i ka poʻe me ka maʻi diabetes ke ʻai i ke kō. Pono e kaupalena ʻia nā kō a me nā kō i hoʻomoʻa ʻia, akā paipai ka ADA e hoʻomau i ka ʻai ʻana i nā hua a me nā mea kanu ma ke ʻano he papaʻai pono.

ʻAʻole pono kahi papaʻai momona haʻahaʻa i ka mālama kō kō ʻana. ʻO nā papaʻai low-carb e like me kaʻai keto e hoʻopau kokoke ana i ka loaʻa ʻana o ka carbohydrate.

Eia nō naʻe, ʻo kahi papaʻai Mediterranean low-carb i hōʻike ʻia i nā pōmaikaʻi no ka kaohi glycemic. ʻAʻole pono a palekana ʻole ka papaʻai momona haʻahaʻa i kēlā me kēia kanaka i loaʻa i ka maʻi kō. He mea nui ia e ʻike i ka dietitian a i ʻole ka mea hānaiʻai ma mua o ka hana ʻana i kēia mau ʻano hoʻololi i kāu papaʻai.

I ka manawa e ʻike ai i ka dietitian

Inā loaʻa ʻoe i ka maʻi diabetes a hoihoi i ka ʻai ʻana i kahi papaʻai olakino, hiki i kahi loea limahana i hoʻomaʻamaʻa ʻia ke kōkua. Hiki i nā Dietitians a me nā meaʻai meaʻai ke hāʻawi i nā manaʻo hōʻike hōʻike e pili ana i ka pehea e ʻai ai i ka papa olakino olakino no kāu maʻi. Inā makemake ʻoe e ʻeli a hohonu loa, ua loea kekahi o nā mea loea i ka meaʻai pilikino no ka poʻe me ka maʻi kō.

ʻO ka Academy of Nutrition and Dietetics 'E ʻike i kahi mea hana akamai kahi ala maikaʻi loa e loaʻa ai kahi loea meaʻai i kou wahi. Hāʻawi ka mea hana iā ʻoe e ʻimi e ke loea, i hiki ke kōkua iā ʻoe e loaʻa i kahi loea maʻi diabetes kokoke iā ʻoe.

Ke laina lalo

ʻO nā kāloti, i waena o nā mea kanu non-starchy, kahi mea hoʻohui maikaʻi loa i ka papaʻai olakino no ka poʻe me ka maʻi kō. Loaʻa iā lākou ka nui o nā meaola nui e hoʻopōmaikaʻi i nā pae kō kō, e like me ka wikamina A a me ka fiber.

Inā loaʻa ʻoe i ka maʻi diabetes, pono ʻoe e hoʻomau i ka hoʻopili ʻana i nā mea kanu, nā kīʻaha piha, a me nā protein momona i kāu papaʻai. No nā manaʻo ʻē aʻe e pili ana i ka mālama ʻana i kāu pae glucose koko ma o ka papaʻai, e kikoo aku i kahi loea pili kino kokoke iā ʻoe.