Hiki i ka poʻe me ka maʻi diabetes ke ʻai i nā lā?
Anter
ʻO nā lā nā hua momona, momona o ka lā pāma. Kūʻai maʻamau lākou e like me nā hua maloʻo a leʻaleʻa iā lākou iho a i ʻole nā ʻono, nā mea ʻono, a me nā kīʻaha ʻē aʻe.
Ma muli o kā lākou momona maoli, ko lākou hopena i ke kō kō e lilo i mea hopohopo no ka poʻe me ka maʻi diabetes.
ʻImi kēia ʻatikala inā hiki i ka poʻe me ka maʻi diabetes ke ʻai pono i nā lā.
No ke aha e hopohopo ai nā lā?
Hoʻopili nā lā i kahi mea momona i kahi nahu liʻiliʻi. ʻO lākou kahi kumu maoli o ka fructose, ke ʻano o ke kō i loaʻa i ka hua.
ʻO kēlā me kēia lā maloʻo, pitted (ma kahi o 24 gram) i loaʻa he 67 mau calories a ma kahi o 18 mau ʻeka o nā carbs ().
Hiki i nā pae kō kō ke paʻakikī i ka mālama ʻana i waena o ka poʻe me ka maʻi diabetes, a ʻo ka poʻe me ke ʻano e ʻōlelo maʻamau e makaʻala i kā lākou lawe ʻana i ka waiū.
Hāʻawi ʻia i kā lākou ʻike momona kiʻekiʻe, hiki i nā lā ke hāpai i nā hopohopo.
Eia nō naʻe, ke ʻai ʻia i ka hoʻohaʻahaʻa, hiki i nā lā ke lilo i ʻāpana o kahi papaʻai olakino inā loaʻa ʻoe i ka maʻi diabetes (,).
Hoʻopili ʻia kahi lā maloʻo hoʻokahi kokoke i 2 gram o ka fiber, a i ʻole 8% o ka Daily Value (DV) (,).
He mea nui kēia, no ka mea, kōkua ka fiber dietary i kou kino e omo i nā carbs i ka wikiwiki, a he mea nui ia no ka poʻe me ka maʻi kō. Hoʻopili ʻia nā carbs lohi, ʻo ka liʻiliʻi o ke kō ʻana o kāu kō kō ma hope o ka ʻai ʻana ().
hōʻuluʻulu manaʻoHaʻaheo nā lā i kahi pilikino momona maikaʻi akā ʻono loa. Eia nō naʻe, piha lākou me ka fiber, i mea e kōkua i kou kino e omo mālie i kāna mau kō. Ke ʻai ʻia i ka hoʻohaʻahaʻa, he koho palekana a olakino hoʻi lākou no ka poʻe me ka maʻi kō.
Pehea e pili ai nā lā i ke kō kō
ʻO ka papa kuhikuhi glycemic (GI) kahi ala o ke ana ʻana i ka hopena o nā carbs ma kāu pae kō kō ().
Ua ana ʻia ma ka pālākiō o 0 a 100, me ka glucose maʻemaʻe (kō) i hāʻawi ʻia ma ke ʻano he 100 - ke kiʻekiʻena kō kō kō ʻana i ke kō ma hope o ka ʻai ʻana i kahi meaʻai.
Loaʻa nā GI carbs haʻahaʻa he 55 a i lalo paha, ʻo ka poʻe me kahi kiʻekiʻe GI i koho ʻia ma 70 a i luna. Noho pono nā kalaka GI waena ma waena me kahi GI o 56-69 ().
I nā huaʻōlelo ʻē aʻe, ʻo kahi meaʻai me ka GI haʻahaʻa e hoʻoliʻiliʻi i nā fluctuations nui i ke kō a me nā kiʻekiʻe o ka insulin.
I kekahi ʻaoʻao, ʻo kahi meaʻai me kahi GI kiʻekiʻe e lele koke i ke kō kō. Hiki i kēia ke alakaʻi pinepine i ka hāʻule ʻana o ke kō kō, ma nā kānaka me ka maʻi kō, ʻoi aku ka paʻakikī o ko lākou mau kino i ka mālama ʻana i kēia ʻano ʻano.
Pono ka poʻe me ka maʻi diabetes e hoʻāʻo e pili pono i nā meaʻai me GI haʻahaʻa. Kōkua kēia iā lākou e mālama i nā pae kō kō. I kēlā mau mea me ka maʻi diabetes 2, hiki i ke kō ke hōʻiliʻili i ke kahe o ke koko a piʻi i nā pae kiʻekiʻe weliweli.
ʻO ka mea pōmaikaʻi, ʻoiai ko lākou momona, loaʻa nā lā GI haʻahaʻa. ʻO ke kumu o ia, ke ʻai ʻia i ka hoʻohaʻahaʻa, palekana lākou no ka poʻe me ka maʻi kō.
Nānā hoʻokahi kahi noiʻi i nā GI o 1.8 auneke (50 gram) o 5 mau ʻano maʻamau o nā lā. ʻIke ʻia he GI haʻahaʻa kā lākou, ma waena o 44 a me 53, a ʻokoʻa iki paha i ka ʻano o ka lā ().
ʻAʻohe mea ʻokoʻa i nā lā 'GI ke ana ʻia i ka poʻe me ka ʻole o ka maʻi diabetes ().
ʻO kekahi mea kōkua e pili ana i ka hopena o ka meaʻai i ke kō kō ke glycemic load (GL). ʻAʻole like me GI, helu ʻo GL no ka ʻāpana i ʻai ʻia a me ka nui o nā carbs i kēlā lawelawe ʻana ().
E hoʻomaulia i ka GL, e hoʻonui i ka GI o ka meaʻai e nā kalamu o nā kalakeka i ka nui āu e ʻai nei a mahele i kēlā helu me 100.
ʻO ka manaʻo o kēia he 2 mau lā maloʻo (48 gram) e loaʻa ma kahi o 36 mau kaleka a me kahi GI ma kahi o 49. Hoʻomaulia ʻia ia i kahi GL ma kahi o 18 (,,).
ʻO Carbs me kahi GL haʻahaʻa ma waena o 1 a me 10; ma waena o 11 a me 19 mau lōkino waena ʻoiai e ana ʻia nā carbs GL kiʻekiʻe ma 20 a ʻoi paha. ʻO kēia ke kumu o kahi meaʻai māmā i piha i nā lā 2 packs a medium GL.
Inā loaʻa ʻoe i ka maʻi diabetes, e ʻimi e ʻai ma mua o 1 a 2 mau lā i kēlā me kēia manawa. ʻO ka ʻai ʻana iā lākou ma kahi o kahi kumu protein - e like me ka lima o nā nati - ʻae pū ʻia hoʻi i kāna carbs e hoʻoneʻe ʻia me ka lohi, e kōkua ana i ka pale ʻana i nā kui kō kō.
hōʻuluʻulu manaʻoLoaʻa i nā lā kahi GI haʻahaʻa, ʻo ia hoʻi ʻaʻole lākou e hoʻonui i kāu mau kō kō, e hoʻolilo iā lākou i koho palekana no ka poʻe me ka maʻi kō. Eia kekahi, aia nā lā i kahi meakino GL, ʻo ia hoʻi he hua koho 1 a 2 paha i kēlā me kēia manawa.
Ke laina lalo
Haʻaheo nā lā i kahi hiʻona momona a me ka momona maoli.
Ma muli o ke kumu maoli o ka fructose, he hopohopo paha lākou no ka poʻe me ka maʻi kō.
Eia nō naʻe, no ka mea loaʻa iā lākou ka GI haʻahaʻa a me ka medium GL, palekana lākou no ka poʻe me ka maʻi diabetes i ka hoʻohaʻahaʻa - i unuhi ʻia ma mua o 1 a 2 mau lā i kēlā me kēia manawa.
Nā Hale HōʻIkeʻIke Nui
Loaʻa i ka lauoho piha