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

Anter

• Hiki iaʻu ke ʻai i ka hua maloʻi?
• No ke aha maikaʻi nā hua puaʻa nāu
• Hiki iā lākou ke kōkua i ka mālama ʻana i ke kō kō?
• He aha ka papa kuhikuhi glycemic?
• Ma hea e hāʻule ai ka hua puaʻa ma ka pālākiō?
• Nā ʻōlelo aʻoaʻo olakino olakino no ka maʻi kō
• Nā huaʻai huapalaoa olakino
• Ke kamaʻilio pū me kahi pro
• Ke laina lalo

Inā ʻoe e ʻai wale iā lākou, i ka salakeke, a i ʻole kāpīpī ʻia ma luna o ka oatmeal, ʻono nā hua puaʻa a me kahi ala olakino e māʻona ai kāu niho ʻono.

Eia nō naʻe, e noʻonoʻo paha ʻoe inā maikaʻi ka ʻai ʻana i nā hua hua, a i kapa ʻia hoʻi nā hua waina maloʻo, inā he maʻi diabetes kou.

Nui nā manaʻo kuhihewa e pili ana i ka mea hiki i ka poʻe me ka maʻi diabetes ke ʻai a hiki ʻole ke ʻai. A hoʻokahi kuhi hewa ʻo ia nā meaʻai i loaʻa ke kō - me nā huaʻai - pau loa nā palena.

Akā ʻo ka ʻoiaʻiʻo, hiki i ka poʻe e noho nei me ka maʻi diabetes ke loaʻa i nā hua puaʻa a me nā hua ʻē aʻe he nui.

ʻO ka ʻoiaʻiʻo, koho nui nā huaʻai no ka mea piha ka nui o:

• puluniu
• nā wikamina
• nā minelala

ʻO ka poʻe e noho ana me ka maʻi diabetes - a i ʻole kekahi no ia mea, pono e ʻai i ka papaʻai kaulike, e hoʻopili ana i nā ʻāpana huaʻai olakino. Eia nō naʻe, he mea nui e hoʻomaopopo i ka hopena o ka huaʻai i ka mālama ʻana i ka glycemic.

Hiki iaʻu ke ʻai i ka hua maloʻi?

ʻO ka laina lalo ʻae. Hiki iā ʻoe ke ʻai i nā hua puaʻa inā loaʻa kou maʻi diabetes. ʻOiaʻiʻo, ʻaʻole ia he manaʻo e pono ʻoe e hoʻopau i nā pahu a pau o nā hua puaʻa i nā manawa āpau āu e makemake ai.

He hua ka hua hua raisa, a like me nā ʻano hua ʻē aʻe, hoʻokomo ʻia i ke kō maoli. No laila ʻoiai ʻoi aku ka palekana o ka hua ʻai, ʻo ke kaulike ke kī e pale ai i ka piʻi ʻana o ke kō kō.

E hoʻomanaʻo i kēlā huaʻai, ʻoiai he olakino ia, loaʻa nā haʻuki ʻaihue. ʻOiai inā he hua kāu e like me ka meaʻai māmā, pono ʻoe e helu ia mahele he ʻāpana o kāu pāʻina e hōʻoia ʻaʻole ʻoe e ʻai i ka nui o nā ʻōpelu o ka momona.

ʻO ka maʻamau, ʻo 2 punetēpō (tbsp) o nā hua puaʻa i loaʻa ma kahi o 15 mau (g) ​​o nā haʻuki.

No ke aha maikaʻi nā hua puaʻa nāu

E like me nā huaʻai ʻē aʻe, haʻahaʻa nā huaʻi ʻai ma nā kalorō a kiʻekiʻe ke kumu waiwai.

ʻO kahi laʻana, ʻo 1/4 kīʻaha o nā hua kope wale nō ma kahi o 120 mau calorie. Hoʻopili pū ʻia me 2 g o ka fiber dietary, 25 milligrams (mg) o ka calcium, a me 298 mg o ka potassium.

Hiki i ke fiber ke kōkua iā ʻoe e noʻonoʻo hou i ka lōʻihi, a hāʻawi ia i ke olakino digestive.

Kōkua ka kalipuna i kou kino e mālama a kūkulu i nā iwi ikaika. Pale ka potassium i kou ʻōnaehana hopohopo a me ka ikaika o nā mākala, a kōkua pū kekahi ia e mālama i ke kaulike wai.

Hiki iā lākou ke kōkua i ka mālama ʻana i ke kō kō?

Hiki ke kōkua i ka ʻai ʻana i nā hua huaʻi i ka pā ʻana i ka glycemic control ma hope o ka pāʻina ʻana.

I, ua loiloi nā kānaka noiʻi he 10 i komo i ke olakino - ʻehā kāne a ʻeono mau wahine - e ʻike i ka hopena o nā hua puaʻa i ka mana o ka glycemic.

Ua hoʻopau nā mea i komo i ʻehā mau ʻaina kakahiaka i loko o 2 a 8 mau pule. Nānā nā kānaka noiʻi i kā lākou pae glucose a me insulin ma kahi o 2 mau hola ma hope o kēlā me kēia pāʻina.

He ʻelua kā lākou ʻaina kakahiaka o ka berena keʻokeʻo a me ʻelua mau pāina kakahiaka o nā hua waina.

Ua ʻike nā kānaka noiʻi ma hope o ka ʻai ʻana i ka pāʻina huinaina, ua hoʻohaʻahaʻa nui nā mea komo i ka glucose a me nā pane o ka insulin i hoʻohālikelike ʻia ma hope o ka ʻai ʻana i ka berena keʻokeʻo.

Ua alakaʻi kēia mau mea noiʻi i nā mea noiʻi e hoʻoholo i ka hopena maikaʻi o nā hua puaʻa i ka pane glycemic.

He aha ka papa kuhikuhi glycemic?

He mea nui nō hoʻi e hoʻomaopopo i kahi e hāʻule ai ka hua ʻai ma ka papa kuhikuhi glycemic.

ʻO ka papa kuhikuhi glycemic kahi pālākiō i hoʻonohonoho i nā carbohydrates e like me ka wikiwiki o lākou e hoʻāla i nā pae kō kō.

No ka poʻe e noho nei me ka maʻi diabetes, ʻo ka ʻai ʻana i nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa a me waena paha hiki ke kōkua i ka mālama ʻana i kā lākou kō kō a me ka hope e kōkua i ka mālama ʻana i kā lākou diabetes.

Ma hea e hāʻule ai ka hua puaʻa ma ka pālākiō?

He mea nui e hoʻomaopopo i ka hua haʻahaʻa o nā hua ma ka papa kuhikuhi glycemic no ka mea aia i loko o lākou ka fiber a me ka fructose. Akā kekahi mau huaʻai, e like me nā hua puaʻa, he kūlana waena ko lākou.

ʻAʻole loa kēia e ʻōlelo ana ʻaʻole hiki ke hoʻopau ʻia nā hua puaʻa. Akā hou, ke ʻai nei ke kī iā lākou i ke kaulike.

E hoʻomanaʻo i kahi huaʻai ʻē aʻe i kahi pae waena, e like me:

• cranberry momona
• nā lā
• meloni
• paina

Inā hoʻoholo ʻoe e ʻai māmā i nā hua puaʻa, e mālama pono i kāu mau ʻāpana liʻiliʻi a ʻai wale i hoʻokahi lawelawe i kēlā me kēia manawa.

Wahi a ka, 15 g ka lawelawe ʻana o ka ʻōpala. No laila e ʻai wale ma kahi o 2 punetēpō o ka lālani i ka manawa.

No ka mea ʻaʻole e hoʻopiha iā ʻoe kahi lawelawe liʻiliʻi o nā huawaina, e noʻonoʻo i ka ʻai ʻana i nā hua waina ma ke ʻāpana o kahi pāʻina a i ʻole ma waena o nā meaʻai māmā.

ʻOi aku ka māʻona o nā hua waina holoʻokoʻa. Ma muli o ka hoʻomaloʻo ʻana o ke kaʻina maloʻo i ke kō i nā hua puaʻa, ʻoi aku ka liʻiliʻi o nā kō i ke kō a me ke kūlana haʻahaʻa ma ka papa kuhikuhi glycemic.

Nā ʻōlelo aʻoaʻo olakino olakino no ka maʻi kō

He mea nui ia no kēlā me kēia - a ʻo ka poʻe hoʻi e noho ana me ka maʻi kō - e hoʻopili i ka hua ma ke ʻano he mahele o kā lākou hana maʻamau i kēlā me kēia lā o ka hoʻāʻo ʻana e ʻai i ka papaʻai olakino.

Hāʻawi ka ʻai olakino i kou olakino holoʻokoʻa, me ke kōkua ʻana iā ʻoe e mālama i kou kaupaona olakino. Hiki iā ia ke kōkua iā ʻoe e mālama i kou pae ikehu, e hoʻomaikaʻi iā ʻoe mai loko a waho.

Aia i kahi papa ʻai maikaʻi maikaʻi nā ʻāpana olakino o:

• nā huaʻai
• nā mea kanu
• palaoa holoʻokoʻa
• waiū momona a momona paha

He mea nui ia e hoʻohui i nā protein protein i kāu papaʻai.

• iʻa
• ʻiʻo wiwi
• manu moa
• huamoa
• pīni

E mālama pono i ka lawe ʻana i ka sodium a hoʻonui ʻia ke kō. Ke kūʻai aku nei i nā hua kēpau, nā wai momona, a me nā condiment, e nānā pono ʻaʻole i hoʻohui ka kō i ka kō.

A ʻoiai maikaʻi ka loaʻa ʻana o ka mea leʻaleʻa maikaʻi i kekahi manawa, ka palena i ka ʻai ʻana i nā kanakē, nā pōpō, a me nā kuki, hiki ke hāpai i ke kō a me ka hopena maikaʻi ʻole i kāu hoʻokele kaumaha.

He mea nui ka mālama ʻana i ka ʻāpana e hōʻalo ai i ka ʻai ʻana i nā calorie he nui, i hiki ai i ke kaupaona.

E kōkua i ka mālama ʻana i kāu mau ʻāpana:

• e kūʻai i nā pā liʻiliʻi no kou hale
• ʻai pinepine i nā meaʻai ma loko o ka lā holoʻokoʻa.
• e ʻai i ʻelima aʻeono mau meaʻai liʻiliʻi i ka lā ma kahi o ʻekolu mau pāʻina nui

Nā huaʻai huapalaoa olakino

ʻAʻole pono ʻoe e ʻai wale i nā hua ʻai ma ke ʻano he meaʻai māmā. Ke ʻimi nei ʻoe i nā ʻano hana e ʻoluʻolu ai i kēia hua maloʻo?

Eia kekahi mau huaʻai huakiki olakino hiki iā ʻoe ke hoʻāʻo i kēia lā mai ka American Diabetes Association:

• Laiki brown a me ka salakeke edamame
• ʻO Ingrid Hoffman's Veracruz-style snapper ʻulaʻula
• Slaw broccoli wikiwiki
• ʻO ka moa moa a me ka salakeke arugula
• Sunflower broccoli papa salakeke
• Hoʻolei ʻia ka cauliflower ʻĀina i lūlū ʻia me nā moa a me ka cashew
• Hoʻopili i ka milo pēpē me nā currants a me nā hua paina
• Pepelu unstuffed Mediterranean

Ke kamaʻilio pū me kahi pro

Hoʻopili me ka papaʻai olakino, kaulike a ʻike i ka mea e ʻai ai koʻikoʻi no ka mālama ʻana i ka maʻi kō.

Inā lawe ʻoe i kāu lāʻau maʻi diabetes, akā paʻakikī ka mālama ʻana i kāu kō kō i ka nānā, ʻo kāu papaʻai paha ka pilikia.

ʻO ka maʻi diabetes ʻaʻole mālama pono ʻia hiki ke alakaʻi i nā pilikia he nui, e like me:

• pōʻino nerve
• hōʻino kīhāpai
• pōʻino wāwae
• maʻi maʻi maʻi (hōʻeha puʻuwai a me ka hahau)

Inā pilikia ʻoe i ka noʻonoʻo ʻana i ka mea e ʻai ai, e kamaʻilio me kāu kauka. Hiki iā lākou ke kuhikuhi iā ʻoe i kahi kauka diabetes a i ʻole he kumu aʻo diabetes i hōʻoia ʻia e hiki ke kōkua iā ʻoe e hana i kahi papa ʻaina diabetes.

Ke laina lalo

Inā ʻoe e noho nei me ka maʻi kō, e ʻōlelo paha nā hoaaloha a me nā ʻohana manaʻo maikaʻi ʻaʻole hiki iā ʻoe ke ʻai i nā hua puaʻa a me nā ʻano hua ʻē aʻe.

Eia nō naʻe, he kumu waiwai nui nā huaʻai i ka fiber a loaʻa nā meaola ʻē aʻe. Kūlana haʻahaʻa a nui paha nā hua he nui ma ka papa kuhikuhi glycemic, ʻo ia hoʻi hiki iā ʻoe a pono e hoʻopili i kēia mau meaʻai ma ke ʻano he papaʻai olakino, kaulike.

ʻO ke kī i ka ʻai ʻana a me ka leʻaleʻa ʻana i nā hua puaʻa ʻaʻole ia e ʻai nui. ʻO ka mālama ʻana i kāu kō kō i mea nui e hōʻalo ai i nā pilikia o ka maʻi kō.

Inā ʻaʻole ʻoe e ʻike i ka mea e ʻai ai a i ʻole pono ai ke kōkua me ke koho ʻana i nā meaʻai olakino, e kamaʻilio pū me kāu kauka olakino, kahi dietitian, a i ʻole mea aʻo diabetes.