6 ʻO nā mea ʻono Diabetes maikaʻi e aloha ai ʻoe i kēia kauwela

Anter

• 1. Nā kīʻaha pā koʻa pua
• No ke aha e hana ai:
• 2. ʻO kahi koho kakahiaka kakahiaka make-mua
• No ke aha e hana ai:
• 3. ʻO ka salakeke mea-akā-luʻuluʻu me nā nati
• No ke aha e hana ai:
• 4. ʻO kahi papa nui me ka protein protein
• No ke aha e hana ai:
• 5. ʻO ka laiki i kāwili ʻia ka māmā ma luna o nā kinikini
• No ke aha e hana ai:
• 6. He meaʻono momona kō kō
• No ke aha e hana ai:

Ke loaʻa nei i kahi papa kuhikuhi olakino hou e hoʻāʻo ai ke loaʻa ka maʻi diabetes he pilikia.

I mea e mālama ai i kāu kō kō i ke kaohi, makemake ʻoe e ʻohi i nā meaʻai i haʻahaʻa i nā kōpona a ʻoi aku i ka protein, nā momona momona, a me nā fiber.

Eia 6 mau mea hoʻāʻo e hoʻāʻo ai, pololei mai nā meaolaola a me nā loea diabetes.

1. Nā kīʻaha pā koʻa pua

Ua ʻike paha ʻoe i kēia lā i ka laiki cauliflower, kahi momona-momona maikaʻi, koho liʻiliʻi-momona e hāʻawi i kahi ʻano laiki e like me nā kīʻaha like ʻole. Lawe ia i ka mea ʻono o nā mea āpau āu e lawelawe ai me ia, e hoʻolilo ana i kahua papa ʻaina maʻalahi ʻole.

ʻO ka papa kuhikuhi: Nā pola laiki cauliflower Mediterranean me ka salemona Norewai

No ke aha e hana ai:

"Ma ke ʻano he ala ʻē aʻe i ka laiki ʻeleʻele, hemolele ka laiki cauliflower no nā ʻano ʻano kīʻaha," i wehewehe ai ʻo Mary Ellen Phipps, he mea ʻai palapala i hoʻopaʻa inoa ʻia he maʻi diabetes type 1 kekahi. "Maikaʻi loa kēia kīʻaha no ka poʻe me ka maʻi diabetes type 2, mahalo i ke kiʻekiʻe o ka omega-3 o ka salemona. A me ka nui protein (mai ka salemona, nā mea ʻai, a me ka tī feta), maikaʻi kēia ʻai no ka mālama ʻana i ka makemake a.

2. ʻO kahi koho kakahiaka kakahiaka make-mua

ʻO nā koho kakahiaka kakahiaka nui e like me ka cereal, ʻeke, muffins, a me nā pā granola pinepine ʻole no ka maʻi diabetes no ka hoʻomaʻemaʻe ʻia o ke kō a me ka starch, i hiki ai ke alakaʻi i nā pae kō kōpaʻa paʻa ʻole.

ʻO ka papa kuhikuhi: ʻO ka asparagus Crustless a me ka mozzarella quiche

No ke aha e hana ai:

"ʻO nā hua moa kahi koho piha i ka protein no ka ʻaina kakahiaka ... akā pehea inā ʻaʻohe ou manawa e hahau iā lākou i ke kakahiaka? ʻO kēia cheesy crustless quiche ka hopena kūpono loa, "wahi a Nicole Villeneuve, he kumu aʻo pale pale maʻi diabetes i hōʻoia ʻia ma PlateJoy. "ʻO ka haʻalele ʻana i ka pie pie kuʻuna ʻaʻole ia he ala e hōʻemi ai i ka helu carbika. He hana maʻalahi ʻole ia e hoʻolei pū i mua o ka manawa a hoʻomaʻamaʻa hou i loko o ka pule. ”

Hoʻohui hou, ua hōʻike ʻia kahi noiʻi hou e pili ana i ka papaʻai low-carb i hoʻopili ʻia me ka lawe ʻana i ka momona momona i mea e hoʻomaikaʻi ai i ka kaohi glycemic. Hiki paha iā ia ke kōkua i ka poʻe me ka maʻi kō e hoʻemi i kā lākou lāʻau. "Me ka emi iho o 5 mau koleka o ka net carbohydrates (ʻo ia ka huina o nā carbs i hoʻemi ʻia i ka fiber) a me kekahi momona mai ka hoʻoliʻiliʻi momona o ka tī, he ala maikaʻi loa kēia e hoʻomaka ai i kēlā huakaʻi," haʻi ʻo Villeneuve iā Healthline.

Ma ke ʻano he bonus, hoʻohui ka asparagus i ka hoʻonui o ka puluniu a he. Hiki paha i kēia ke kōkua i ka hōʻemi ʻana i nā ʻano maʻi ʻē aʻe e pili ana i ka maʻi kō, e like me ka maʻi puʻuwai a me ka maʻi kōkō, e like me ka ʻōlelo a Villeneuve.

3. ʻO ka salakeke mea-akā-luʻuluʻu me nā nati

Hoʻohui nā huaʻai i ka pīhoihoi a me ka ʻono i nā salakeke, a ua kōkua wau e hōʻemi i ke kō a me nā kiʻekiʻe o ka insulin, kahi e lilo ai i mea hoʻohui kupaianaha i kēlā me kēia papaʻai diabetes.

ʻO ka papa kuhikuhi: ʻO ka kūkamo kukona a me ka salakeke pistachio

No ke aha e hana ai:

"Me 6 mau lika o ka carbs no kēlā me kēia lawelawe, ʻo kēia salakeke kahi mea hoʻohui maikaʻi loa i kēlā me kēia pāʻina a i ʻole meaʻai māmā," wahi a Lori Zanini, he mea papa inoa i hoʻopaʻa inoa ʻia a me ka mea nāna i aʻo i ka maʻi diabetes. "Hoʻohui ʻia, loaʻa nā pistachios a me nā kukama i ka makahiki holoʻokoʻa, no laila he ala maʻalahi ia e loaʻa hou ai ka fiber a me nā protein i hoʻokumu ʻia me nā mea kanu. Makemake au e paipai i nā pistachio no ka mea momona lākou, ʻo ia kekahi o nā protein kiʻekiʻe loa ma waena o nā mea momona, a kokoke i ka 90 pākēneka o ka momona mai nā pistachios ka ʻano unsaturated maikaʻi ʻole. "

4. ʻO kahi papa nui me ka protein protein

ʻO kahi pāʻinaʻai ʻole kahi ala kūpono e kiʻi i kahi protein i hoʻokumu ʻia me nā mea kanu - e like me ka līlī - i kāu papaʻai. Hoʻohui, hōʻike i ka hoʻololi ʻana i kekahi mau protein i hoʻokumu ʻia i nā holoholona no nā mea kanu i hiki ke kōkua i ka hoʻonui ʻana i ka kaohi glycemic i ka poʻe me ka maʻi kō.

ʻO ka papa kuhikuhi: ʻO ka ʻuala i hoʻouka ʻia me ka palaoa lihi

No ke aha e hana ai:

"ʻO nā legume (beans, peas, a me nā lentil) kahi helu glycemic haʻahaʻa haʻahaʻa loa, no laila ʻo ka hoʻohui ʻana iā lākou i kēlā me kēia pāʻina e kōkua ai e hoʻolohi i ka helu i lawe ʻia ka glucose o ka ʻai i loko o ke kahe o ke koko," wehewehe ʻo Cyrus Khambatta, PhD, a me Robby Barbaro o Mastering Diabetes.

Loaʻa i nā legume ka mea i kapa ʻia ʻo ka 'hopena o ka pāʻina ʻelua.' ʻO kēia ka hopena o ko lākou hopena maikaʻi i ka kaohi glucose koko i mau hola ma hope o ka pāʻina - a i ʻole i kekahi lā aʻe. "No laila, ʻaʻole ʻono wale kēia mea ʻai lentil i mea kupaianaha, akā he mau helu paʻa kāu i ka lā a pau ma hope o kou ʻai ʻana," wahi a lākou. "Ua ʻoi aku anei ka maikaʻi ma mua o kēlā ?!"

5. ʻO ka laiki i kāwili ʻia ka māmā ma luna o nā kinikini

ʻO nā wili olakino ma ka staples lawe e maʻalahi ai ka hoʻopili ʻana i ka papaʻai diabetes. ʻOiai ʻaʻole pono ka poʻe i loaʻa i ka maʻi diabetes e hōʻalo loa i nā ʻōpelu ʻaihā, ʻoi aku ka maikaʻi o nā loina i kaulike ʻia ma waena o nā macronutrients (protein, momona, a me nā carbs).

ʻO ka papa kuhikuhi: Laiki kālua ʻai - ka paʻi cauliflower

No ke aha e hana ai:

"He mea maikaʻi kēia papaʻai olakino no ka poʻe i loaʻa i ka maʻi diabetes no ka mea ke hui pū me nā mea ʻaʻā momona kiʻekiʻe me ka protein, e emi ana ka hopena o ke kō kō," e ʻōlelo ana ʻo Haley Hughes, he mea ʻai palapala i hoʻopaʻa inoa ʻia a he kumu aʻo diabetes.

"Paipai ka ʻAhahui Diabetes ʻAmelika i ka loaʻa ʻana o 2 i 3 mau iʻa o ka iʻa a i ʻole shellfish i ka pule. Nui ka protein i ka shrine, ʻaʻohe ona hopena i ke kō kō, a he kumu nui ia o selenium, B-12, a me ka phosphore. " ʻAʻole ka peahi o ka ʻōpae? E kuapo wale aku ia no kahi protein ʻē aʻe e like me ka moa, a i ʻole hoʻāʻo i kahi koho vegetarian e ka hoʻohui ʻana i ka lentil.

6. He meaʻono momona kō kō

ʻAʻole pono e piha ka Dessert i ke kō, kahi e hiki ai ke hoʻohuli i ke kō glucose i ke koko. A ʻae, hiki i ke kokoleka ke lilo i ʻāpana o ka papaʻai olakino olakino olakino - ʻoiai ke leʻaleʻa ʻia i ke kaulike, e like me ka American Diabetes Association.

ʻO ka papa kuhikuhi: Pākuʻi hau Kalikikiki Greek yogurt

No ke aha e hana ai:

"Ma kahi o ka leʻaleʻa ʻana i ka ʻaikalima kaumaha i ka lā wela, hoʻopili ʻia kēia kuapo olakino i ka ʻono maikaʻi loa me ka emi loa o ke kō, a me kahi kumu protein a me nā fiber maikaʻi," wahi a Erin Palinski-Wade, he kākāʻai i hoʻopaʻa inoa ʻia.

"ʻO ka hui pū ʻana o ka protein a me ka fiber e kōkua i ka lohi o ke kiʻekiʻe o ke kō glucose ma hope o ka ʻai ʻana me ke kōkua pū ʻana iā ʻoe e māʻona hou. ʻO ka momona a me ka calorie i hoʻemi ʻia o kēia papa hana i hoʻohālikelike ʻia i ka ʻaihue hau kalima kuʻuna hoʻi no kēlā me kēia kanaka me ka maʻi diabetes e kia ana i ka hoʻokele kaumaha, "haʻi ʻo ia iā Healthline.

ʻO ka manawa e ʻeli i loko - me ka ʻole o ka makaʻu i ke kō kō kō.

ʻO Julia ka mea hoʻoponopono magazine mua i huli i ka mea kākau olakino a me ka "mea hoʻomaʻamaʻa hoʻomaʻamaʻa." Hoʻokumu ʻia ma ʻAmekekama, paikikala ʻo ia i kēlā me kēia lā a huakaʻi hele a puni ka honua e ʻimi nei i nā kau werawī paʻakikī a me ka uku no nā mea kanu maikaʻi ʻole.