ʻO nā palaʻai maikaʻi loa no ka poʻe me ka maʻi diabetes

Anter

• Hoʻomaka kahi cereal olakino me nā hua
• ʻOiai ʻoe e heluhelu nei i kēlā mau lepili pahu cereal ...
• E kuʻi iā ia me ka protein a me nā nati
• Hoʻopau iā ia me ka waiū a i ʻole kahi mea pani
• Kāohi ʻana i ka maʻi diabetes 2
• ʻO ka lawe lawe ʻana
• Hana i kēia
  
• Hōʻalo i kēia
  

Laina hoʻomaka o ka lā

He mea ʻole ke ʻano o ka maʻi diabetes, ʻo ka mālama ʻana i kāu pae glucose i loko o ka pae olakino ka mea nui. A ʻo ka hoʻomaka ʻana i ka lā me ka ʻaina kakahiaka maikaʻi kekahi ala e hiki ai iā ʻoe ke lawe e hoʻokō i kēlā.

ʻO ka ʻaina kakahiaka ka ʻai pono me ka protein pono, nā huʻihāpā, a me nā momona momona. E haʻahaʻa paha ia i ka kō i hoʻohui ʻia a kiʻekiʻe i ka fiber a me nā meaola.

Inā loaʻa ʻoe i ka maʻi diabetes, ua kamaʻāina paha ʻoe me ka papa kuhikuhi glycemic (GI). ʻO ke GI kahi ala e ana ai i ka wikiwiki o nā meaʻai me nā haʻalala e hoʻāla i nā kiʻekiʻe o ke kō glucose.

Hāʻawi nā Carbohidates i ka ikehu e pono ai e hoʻomaka i kou lā. Akā hikiwawe i ka hoʻoweliweli ʻana i nā huaʻaleʻa ke kumu e piʻi ai kou mau kō kō kō.

ʻOi aku ka maʻalahi o nā meaʻai me ka GI haʻahaʻa i kou kino ma mua o ka poʻe me kahi kiʻekiʻe GI. Mālama mālie lākou a hoʻoliʻiliʻi i nā kui i hope o ka ʻai ʻana. He mea kēia e noʻonoʻo ai i ke koho ʻana i nā cereala ʻaina kakahiaka.

He mea nui e ʻike i nā mea e hoʻopili i ka GI. ʻO ka hana ʻana, nā ʻano kuke, a me ke ʻano o ka palaoa hiki ke hoʻopili i ka wikiwiki o ka ʻai ʻana o ka meaʻai. ʻOi aku nā cereala i hana ʻia me ka GI kiʻekiʻe ʻoi aku inā hoʻohui ʻia ka fiber iā lākou.

Hiki i ka hoʻohuihui ʻana i nā meaʻai ke hoʻopili i ka GI. ʻO ka loaʻa ʻana o nā protein a me nā momona olakino me kāu cereal hiki ke kōkua i ka pale ʻana i nā spike i ke kō kō.

Hoʻomaka kahi cereal olakino me nā hua

ʻO kahi ʻaina kakahiaka olakino maʻalahi e hoʻomākaukau hiki ke maʻalahi e like me ke pola o ka cereal, hāʻawi ʻia iā ʻoe e koho naʻauao.

Hoʻopili kiʻekiʻe ʻia ka cereal store cereal aisle me nā cereal e māʻona ai i kou niho ʻono akā hoʻopau i kāu mau pae glucose. ʻO ka nui o nā cereala i makemake nui ʻia e hoʻomaʻemaʻe i nā hua a me nā kō ma ke poʻo o nā papa inoa mea hoʻohui. Loaʻa i kēlā mau sereala nā mea momona a me nā nui o nā calorie nele. Hiki iā lākou ke kumu i kahi spike i kāu pae glucose koko.

ʻO ia ke kumu he mea nui e heluhelu pono i nā lepili. E nānā i nā palaʻai e papa inoa i kahi palaoa āpau e like me ka mea hana mua. Hoʻopili ʻia nā hua kanu i hoʻomaʻemaʻe ʻia mai ka bran a me ka germ i ka wā o ka hana ʻana, kahi e hōʻemi ai i ke olakino.

Hoʻopili nā hua āpau i ka kernel palaoa holoʻokoʻa, kahi kumu o ka fiber olakino. ʻO ka fiber ka mea nui o kāu papaʻai. Kōkua ia i ke kaohi i kou kiʻekiʻe o ke kō a me ka hoʻohaʻahaʻa i kou makaʻi i nā maʻi puʻuwai. Loaʻa i nā hua āpau ka nui o nā wikamina a me nā minelala.

ʻO ka maʻamau hiki iā ʻoe ke ʻike i nā hua ma hope loa i ka palaoa kakahiaka:

• ʻoliva
• palaoa palaoa holoʻokoʻa
• palaoa palaoa
• palaoa palaoa a pau
• barley
• laiki palaunu
• laiki hihiu
• palaoa

Wahi a ka American Diabetes Association, ʻo ka oatmeal i ʻōwili ʻia, ʻo ka oatmeal i kālai ʻia i ke kila, a ʻo ka bran oat ka nui o nā meaʻai GI āpau, me ka waiwai GI o 55 a ʻoi aku paha. Loaʻa nā oats wikiwiki i kahi GI waena, me ka waiwai o 56-69. ʻO nā flakes Corn, ka palaiki puffed, nā flan bran, a me ka oatmeal koke i manaʻo ʻia he mau meaʻai GI kiʻekiʻe, me kahi waiwai he 70 a ʻoi paha.

Ma kahi o ka hoʻohana ʻana i nā ʻeke cereal wela koke, e noʻonoʻo e hana i kahi ʻōhua o oki piha a i ʻole hao no ka pule a e waiho ana i loko o ka pahu hau. E hoʻomehana i kahi ʻāpana no kekahi mau minuke i loko o ka hawewe uila i kēlā me kēia kakahiaka a loaʻa iā ʻoe kahi cereal olakino e holoi mālie ʻia.

ʻOiai ʻoe e heluhelu nei i kēlā mau lepili pahu cereal ...

E nānā pono i nā mea huna. Wahi a ka American Diabetes Association, pono ʻoe e koho i nā cereal i loaʻa ma ka liʻiliʻi he 3 mau huna o ka fiber a ʻoi aku ma mua o 6 gram o ke kō i kēlā me kēia lawelawe.

ʻO ka pilikia, he nui nā ʻāpana aliʻi o ke kō a hōʻike paha i nā papa inoa mea hoʻohui i nā manawa he nui. E hoʻomanaʻo hoʻi, ua helu ʻia nā mea hoʻohui i ke kaʻina iho o ka nui o nā meaʻai. Inā aia he ʻekolu ʻano kō i helu ʻia i loko o nā mea pono loa, ʻaʻole ia ke koho maikaʻi loa.

Hāʻawi ke Kula ʻo Harvard Health Public i kēia papa inoa o nā mea hoʻonaninani e ʻike ʻia ma nā lepili meaʻai:

• agaect nectar
• kō kōpaʻa
• nā pōaka ʻohe
• kō kō
• mea hoʻomoʻo kulina
• syrup kānana
• fructose pōaka
• dextrose
• wai kō ʻohe i hoʻopau ʻia
• fructose
• concentrates wai huaʻai
• glucose
• meli
• syrup kānana kiʻekiʻe-fructose
• huli kō
• syrup malt
• maltose
• syrup maple
• molakeke
• kō kō
• sukrosa
• syrup

Mai poina e nānā i ka pae sodium i kāu cereal.Wahi a ka Mayo Clinic, pono ʻoe e ʻai ma lalo o 2,300 mg o ka sodium i kēlā me kēia lā.

E kuʻi iā ia me ka protein a me nā nati

I ka manawa i koho ai ʻoe i ka palaoa palaoa a pau, hiki iā ʻoe ke hoʻohui i nā nati ma ke ʻano he kumu protein. Hāʻawi lākou i ke ʻano keu a me ka ʻono.

Hiki i ka hoʻohui ʻana i ka protein ke kōkua iā ʻoe e hoʻokele i kāu kō kō i ka ʻaina kakahiaka a kōkua pū paha iā ʻoe e mālama i kāu mau pae ma hope o ka ʻaina awakea. Hiki iā ʻoe ke ʻai i ka yogurt Greek Greek i hoʻomomona ʻole ʻia, nā hua manu, a i ʻole nā ​​meaʻai ʻē aʻe i piha i ka protein olakino e hoʻopuni i kāu ʻaina kakahiaka.

Hiki i nā nati i pā ʻole ʻia, e like me nā walnuts, nā ʻalemona, a me nā pecan, ke hoʻohui i ka palaoa i kāu cereal. Loaʻa iā lākou nā momona momona monounsaturated a me nā momona polyunsaturated. Akā kiʻekiʻe loa lākou i nā calorie, no laila e ʻai iā lākou me ke kūpono.

Kaukaʻi ʻia i kāu papa ʻaina, ka hoʻohui ʻana i nā hua i kāu cereal hiki ke hoʻohui i ka mea ʻono. E hoʻomanaʻo wale nō e hōʻike i kēia i kāu helu helu helu inā helu ʻoe i nā carbs, a i ʻole e hoʻokele i ka ʻāpana. ʻO nā huaʻai āpau kahi mea maikaʻi loa i kahi pāʻina, a ʻo nā mea nona ka ʻili, e like me nā hua, e hoʻohui hou i ka fiber i kāu pāʻina.

Hoʻopau iā ia me ka waiū a i ʻole kahi mea pani

E noʻonoʻo e hoʻohui i ka hapalua o ke kīʻaha o ka waiū a i ʻole ka waiū waiū i mea pani i kāu pola o ka ʻai inā pono ia i kāu papaʻai. E hoʻomanaʻo i loko o ka waiū kekahi mau kō maoli. Hiki i ka waiū skim, 1 pākēneka, a i ʻole 2 pākēneka waiū ke pani i kahi o ka waiū holoʻokoʻa inā makemake ʻoe e hoʻopau i nā calorie liʻiliʻi a me ka momona momona.

Hiki nō hoʻi iā ʻoe ke hoʻohana i ka waiū soy a i ʻole ka waiū ʻalemona inā loaʻa kahi lactose intolerance a makemake ʻole i ka waiū waiū. ʻO ka waiū soya ʻaʻole i hoʻomomona ʻia e like me ka waiū o ka bipi i loko o ka maʻi pākīpika. ʻOi aku ka nui o nā huaʻale a me nā calorie ma mua o ka waiū ʻalemona ʻole i hoʻomoʻa ʻia ma mua o ka waiū waiū a soy.

Kāohi ʻana i ka maʻi diabetes 2

ʻOiai ʻaʻohe ou maʻi diabetes, ʻo ka ʻai ʻana i nā meaʻai GI haʻahaʻa he koho olakino ia. Wahi a ka Harvard School of Public Health, hiki i kahi papaʻai kiʻekiʻe i nā mea ʻaihue i hoʻomaʻemaʻe ʻia e hoʻonui i kou makaʻu i ka hoʻomohala ʻana i ka maʻi diabetes type 2.

Ma ka ʻaoʻao ʻē aʻe, hiki i kahi papaʻai momona i nā kīʻaha āpau ke hoʻohaʻahaʻa i kou makaʻu i ka hoʻomohala ʻana i ka maʻi diabetes type 2. ʻO ia no ka mea nā kumu nui holoʻokoʻa e piʻi lohi i kou kō kō, e hoʻoliʻiliʻi liʻiliʻi i ka hiki i kou kino ke hana i ka insulin.

Inā koho ʻoe me ke akamai, hiki i nā cereala ʻaina wela a anuanu hoʻi ke hāʻawi i kahi koho kakahiaka wikiwiki a momona hoʻi. Ke koho nei ʻoe i kāu koho cereal, koho i nā huahana i kiʻekiʻe i ka fiber a me nā kīʻaha holoʻokoʻa, akā haʻahaʻa i ke kō, ka sodium, a me nā calories.

E kīloi i kāu palaʻai me kahi hua liʻiliʻi, nā nati, a i ʻole nā ​​mea momona momona ʻē aʻe me kahi waiū a waiū paha e pani ai i kāu pāʻina.

ʻO ka lawe lawe ʻana

Hana i kēia

• Koho i nā cereala me nā hua āpau, e like me ka oatmeal i ʻōwili ʻia, ka oatmeal ʻoki kila, a me ka bran olokaʻa ʻia.
• Hoʻohui i nā protein me nā nati no ka ʻono a me ke ʻano.

Hōʻalo i kēia

• E noho mamao mai nā cereala kiʻekiʻe ma ka papa kuhikuhi glycemic, e like me nā flakes kulina, raiki puffed, flakes, a me ka oatmeal hikiwawe.
• Mai koho i nā cereala e papa inoa i nā hua i hoʻomaʻemaʻe ʻia a me nā kō e like me nā mea kiʻekiʻe.