8 Mea ʻai māmā no ka ʻOihana Diabetes-ʻoluʻolu

Anter

• ʻO kāu alakaʻi i ka meaʻai māmā aloha diabetes
• ʻAi maikaʻi, ʻai māmā
• E hoʻomaʻamaʻa i ka meaʻai māmā
• He aha e nānā ai i kahi meaʻai māmā mākaukau keʻena
• ʻO nā meaʻai māmā o ka maʻi diabetes e hoʻopili ai no ka hana
• 1. 1/2 kīʻaha shelled edamame
• 2. 1 mau kīʻaha kope kope + 1/4 kīʻaha hummus
• 3. 6 auneke mānoanoa (unsweetened) Greek yogurt + 1/2 kīʻaha raspberries + 1 punetēpē i hōʻemi i nā ʻalemona i kāpīpī ʻia me 1-2 teaspoons ke kinamona
• 4. ʻO ka tī kīʻaha kīʻaha + 1 / ʻopa ʻapaʻina ʻokiʻoki
• 5. 1 tī tī + 1 kīʻaha kīmato kālua ʻia me 1 mau puna ʻopa balsamic + 3-4 mau lau basil i ʻoki ʻia
• 6. 1 ʻokiʻoki i ka palaoa palaoa holoʻokoʻa + 1/4 avocado
• 7. 2 punetune pecans + ʻuala ʻelua
• 8. 1 kīʻaha kī ʻōmaʻomaʻo + ʻalemona ʻuneke + + ʻāpala liʻiliʻi

ʻO nā ʻalemona, pistachios, popcorn ... ʻo kāu pahu kau keʻena keʻokeʻo paha he arsenal o nā meaʻai māmā. Me ka maʻi diabetes, he mea koʻikoʻi kēia mau mea olakino olakino e hakakā i ka pōloli a kaohi i kāu kō kō.

Akā inā ua luhi ʻoe i nā meaʻai māmā like, hiki i ka manawa e hoʻohuihui ai. Ma ke ʻano he kaukaʻai hoʻopaʻa inoa a he kumu aʻo diabetes i hōʻoia ʻia, ʻO ke kōkua meaʻai māmā a me ka papa ʻaina mea ka noi helu ʻekahi e loaʻa iaʻu mai nā mea kūʻai aku. Ma lalo nā manaʻo nui he ʻewalu e hoʻonui i kāu pāʻani māmā me nā meaʻai hou e ʻoluʻolu a ʻono hoʻi.

ʻO kāu alakaʻi i ka meaʻai māmā aloha diabetes

Hoʻomanaʻo, kōkua nui ka hoʻolālā ʻana no ka wahi hana. Maʻalahi loa e lilo i loko o nā hālāwai, nā papahana, a me nā lā palena palena e hiki ai iā mākou ke hele koke mai pololi iki i manuahi. ʻO ka loaʻa ʻana o nā meaʻai māmā-diabetes i ka lima e hāʻawi iā ʻoe i kahi koho olakino ke lawe mai kāu mea hana i kēlā mau pōpō kakahiaka nui weliweli, nā pōpō ahiahi, a me ka pola pā ʻaina mau.

Ke hiki mai i ke koho ʻana i kāu mau meaʻai māmā, e noʻonoʻo e pili ana i ka wā, pehea, a me nā mea āu e ʻai ai.

ʻAi maikaʻi, ʻai māmā

Ma ke kūpono, pōloli ʻoe i nā meaʻai māmā ma kahi o ʻelua a ʻekolu mau hola ma hope o kāu papaʻai nui. Inā pōloli ʻoe ma lalo o ʻelua mau hola ma hope o ka pāʻina ʻana, makemake paha ʻoe e loiloi inā ʻoe e ʻai ana i nā meaʻai kaulike. ʻO nā meaʻai i kiʻekiʻe i nā haʻuki a me ka haʻahaʻa o ka protein, ka fiber, a me ka momona e hoʻomāhuahua me ka wikiwiki, hāpai i kā mākou pae glucose koko, a haʻalele iā mākou e makemake koke.

E hoʻomaʻamaʻa i ka meaʻai māmā

ʻO ka noʻonoʻo ʻana i ka mea āu e ʻai ai, ke noʻonoʻo maoli nei i ka mea a me ke kumu o kāu e ʻai nei. ʻO ka helu kahi kahi a kaʻu mau mea kūʻai aku i ʻōlelo ai ua lele lākou i nā hana ʻai noʻonoʻo i loko o ke keʻena. A no ka mea ma luna o 40 pākēneka o nā mākua ʻAmelika e ʻae i ka ʻai koʻikoʻi, malia paha e hana ana ʻoe ia ma ke keʻena ke hele a pupule kāu papa kuhikuhi.

ʻAi ʻole ka ʻai ʻana a me ka ʻai ʻole ʻana i mua o ka pale (TV, kamepiula, kelepona), hiki ke hoʻomaikaʻi i nā pae kō kō.

He aha e nānā ai i kahi meaʻai māmā mākaukau keʻena

ʻO ka meaʻai māmā ʻoi loa ke keʻena ʻoihana diabetes:

• hiki ke ʻai ʻia i ke anuanu me ka ʻole o ka kuke a me ka wela
• loaʻa ma waena o 10 a 20 mau huna o ka huina carbohydrates
• e lilo i kumu maikaʻi o ka puluniu a me ka protein, nā mea nui no ka mea kaulike, ke kō e paʻa ai ke kō (e nānā i ka liʻiliʻi o 2-3 mau huna o ka fiber a me 6-7 mau huna o ka protein)
• honi ʻaʻala a ʻaʻala ʻole hoʻi, no laila e paʻa i ka tuna a me nā hua moa i paila ʻia (makemake mākou e hauʻoli kou mau hoa hana ke ʻai nei ʻoe i ke olakino pū kekahi.)
• koi i ka hoʻomākaukau liʻiliʻi a me ka hana (e hoʻāʻo e lawe i nā meaʻai māmā i ka Pōʻakahi e hoʻopau ai iā ʻoe i loko o ka pule)
• e loaʻa ma ke ʻano he grab-and-go wikiwiki ma nā hale ʻāina a me nā hale kūʻai maʻalahi, inā ua poina ʻoe e ʻūlū iā ia a pono paha i kahi meaʻai māmā.

ʻO nā meaʻai māmā o ka maʻi diabetes e hoʻopili ai no ka hana

Eia kahi papa inoa o kaʻu luna ʻewalu mākaukau mākaukau, diabetes-aloha. ʻOno lākou, low-carb, a mākaukau i kekona.

1. 1/2 kīʻaha shelled edamame

Me ka nui he 11 mau mika o ka protein a me 4 mau huna o ka puluniu, ʻo ka edamame kahi meaʻai māmā e hōʻeuʻeu ʻole i kāu mau kō kō kō.

2. 1 mau kīʻaha kope kope + 1/4 kīʻaha hummus

Kūpono nā peʻa kō kō Crunchy ke loaʻa ʻoe i ka makemake i ka meaʻai māmā. He kolesterol-ʻole kēia kola a loaʻa i loko o 80 pākēneka o kāu mau pono i kēlā me kēia lā o ka lāʻau huaʻai antioxidant kūlohelohe C.

3. 6 auneke mānoanoa (unsweetened) Greek yogurt + 1/2 kīʻaha raspberries + 1 punetēpē i hōʻemi i nā ʻalemona i kāpīpī ʻia me 1-2 teaspoons ke kinamona

ʻO nā Raspberries kekahi o nā hua puluniu kiʻekiʻe loa, e hoʻoliʻiliʻi ana iā lākou i ka papa kuhikuhi glycemic, hiki ke kōkua i ka mālama ʻana i kāu kō koko, keu hoʻi ke hui ʻia me ka yogurt Greek protein kiʻekiʻe-protein a me nā ʻalemona momona piha, nā fiber kiʻekiʻe. E hana maikaʻi i kēia keʻena meaʻai māmā ma ka lawe ʻana mai i nā mea nui i ka Pōʻakahi, no laila mākaukau i ka pule holoʻokoʻa.

4. ʻO ka tī kīʻaha kīʻaha + 1 / ʻopa ʻapaʻina ʻokiʻoki

Loaʻa i kēia combo protein kiʻekiʻe i ka momona maoli mai nā pineapa. Loaʻa i ka Pineapple ka enzyme bromelain, kahi e hōʻemi ai i ka mumū, hoʻomaha i nā mākala, a hoʻemi paha i ka mumuna osteoarthritis.

5. 1 tī tī + 1 kīʻaha kīmato kālua ʻia me 1 mau puna ʻopa balsamic + 3-4 mau lau basil i ʻoki ʻia

ʻAʻole pono e kali a hiki i kaʻaina awakea no kahi salakeke caprese ʻono! Loaʻa i nā ʻōmato nā meaola nui e like me ka wikamina C, ka hao, a me ka huaora E. Ua manaʻo ʻia lākou he superfood e ka American Diabetes Association, no laila ʻoluʻolu e leʻaleʻa i ka hala ʻole a me ka pinepine.

6. 1 ʻokiʻoki i ka palaoa palaoa holoʻokoʻa + 1/4 avocado

ʻAʻole wale ke ʻano o ka toast avocado, akā olakino pū kekahi. E lālau i kahi ʻāpana o ka palaoa palaoa i kupu aʻe a hohola i ka hapahā o ka avocado ma luna. Hoʻopau me kāu mau punahele punahele paʻakai ʻole e like me nā pepelu chili pepa ʻulaʻula, ka pepa lepo hou a i ʻole ka pauka kālika. Mālama kēia combo iā ʻoe i mau hola me nā carbs paʻakikī paʻakikī kiʻekiʻe a me nā momona momona. No kēlā poʻe e ʻalo nei i ka berena, 1/2 kīʻaha o nā kēpau haʻahaʻa sodium liʻiliʻi i kāwili ʻia me ka avocado diced, ka wai lemon, a me kahi ʻōpelu o ka mea ʻono wela kahi mea momona momona momona momona maikaʻi loa.

7. 2 punetune pecans + ʻuala ʻelua

E kāpīpī i 2 punetēpō o nā pecan ma ka hapalua o kahi ʻuala i hoʻomoʻa ʻia me kekahi kinamona. E māʻona kēia mau mea momona i kāu niho momona. ʻO nā pecan kahi kumu maikaʻi o ka magnesium, kahi haʻahaʻa pinepine i ka poʻe me ka maʻi diabetes 2. hiki ke hoʻonui i ka noʻonoʻo i ka insulin a kōkua i kou kaohi kō kō.

8. 1 kīʻaha kī ʻōmaʻomaʻo + ʻalemona ʻuneke + + ʻāpala liʻiliʻi

Hoʻonui ka ti tī ʻōmaʻomaʻo i kāu metabolism a hydrates iā ʻoe, ka mea e kōkua i ka hoʻoheheʻe ʻana i kou koko a hoʻohaʻahaʻa i nā pae kō kō. Hāʻawi nā ʻalemona a me nā ʻomela i ke kaulike kūpono o nā huehue, protein, a me nā momona momona.

No ka ʻai ʻana a me nā meaʻai māmā, e nānā pono i kēia hoʻolālā papa ʻaina diabetes he 7 mau lā.

ʻO Lori Zanini, RD, CD, he loea i ʻike ʻia i ka lāhui, ka mea loaʻa a me ka meaʻai loaʻa lanakila. Ma ke ʻano he Dietitian i hoʻopaʻa inoa ʻia a me ka mea hōʻoia Diabetes i hōʻoia ʻia, kōkua ʻo ia i nā poʻe ʻē aʻe e aʻo pehea e hoʻohana ai i ka meaʻai e mālama i kā lākou kō kō a hoʻomaikaʻi i ko lākou ola. ʻO ia ka mea kākau o Eat What You Love Diabetes Cookbook a hōʻike pinepine ʻia i ka pāpāho, ʻo LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, a me nā mea ʻē aʻe.

No nā ʻono ʻono hou aʻe, maikaʻi i ka maʻi diabetes, e kipa aku i kāna pūnaewele ma www.LoriZanini.com a i ʻole e hāhai iā ia ma Facebook.com/LoriZaniniNutrition.