ʻO nā papaʻai diabetes maikaʻi loa e kōkua iā ʻoe e lilo i ka kaumaha

Anter

• He aha kāu e ʻai ai?
• Nā meaʻai e hōʻemi
• ʻO ke ala papahele e hōʻoki i ka hoʻolālā kiʻekiʻe (DASH)
• ʻO ka papaʻai Mediterranean
• ʻO ka papaʻai paleolithic (paleo)
• ʻO ka papaʻai gluten-ʻole
• ʻO kaʻai Vegetarian a me ka vegan
• ʻO ka lawe lawe ʻana

Hoʻolauna

He mea nui ka mālama ʻana i ke kaumaha olakino no kēlā me kēia, akā inā he maʻi diabetes ʻoe, ʻoi aku ka paʻakikī o ka kaupaona ʻana e kaohi i kou kiʻekiʻe kō kō a hoʻonui i kou makaʻi no kekahi mau pilikia. ʻO ka lilo ʻana o ke kaupaona hiki ke lilo i mea paʻakikī no ka poʻe me ka maʻi kō.

ʻO ka ʻai ʻana me ke olakino ʻoiai ʻoe e hoʻāʻo e hoʻēmi i ka kaumaha he mea nui ia no kēlā me kēia, akā inā he maʻi diabetes ʻoe, ʻo ke koho ʻana i ka papaʻai hewa e hōʻeha ai i kou olakino. Pono e hōʻalo i nā papa hoʻēmi kino a me nā papa pōloli, akā nui nā papaʻai makemake nui ʻia e maikaʻi paha.

He aha kāu e ʻai ai?

Inā loaʻa ʻoe i ka maʻi maʻis, pono ʻoe e nānā i ka ʻai ʻana i nā protein momona, nā olonā kiʻekiʻe, hoʻemi ʻia nā carbs, nā huaʻai, a me nā mea kanu, ka waiū momona momona, a me nā momona momona e pili ana i nā mea kanu e like me ka avocado, nā nati, ka aila canola, a me ka aila ʻoliva. Pono ʻoe e mālama i kāu lawe ʻana i ka ʻaʻā. E hāʻawi i kāu kauka a i ʻole mea hānai e hāʻawi iā ʻoe i kahi helu pahuhopu pahuhopu no nā meaʻai a me nā meaʻai māmā. ʻO ka maʻamau, pono i nā wahine e ʻimi ma kahi o 45 mau aila kaʻahehe i kēlā me kēia pāʻina ʻoiai e ʻimi nā kāne no 60. ʻO ke kūpono, hele mai kēia mau mea mai nā carbs paʻakikī, nā huaʻai, a me nā mea kanu.

Hāʻawi ka ʻAmelika Diabetes Association i kahi papa inoa piha o nā meaʻai maikaʻi loa no ka poʻe me ka maʻi diabetes. ʻO kā lākou mau ʻōlelo aʻoaʻo pū me:

He mea nui ka noho hydrated ke pili i ke olakino holoʻokoʻa. Koho i nā koho noncaloric e like me ka wai a me ke kī i nā manawa hiki.

Nā meaʻai e hōʻemi

No ka poʻe me ka maʻi diabetes, aia kekahi mau meaʻai e pono ai ka palena. Hiki i kēia mau meaʻai ke kumu i nā spike i ke kō kō a i ʻole loaʻa nā momona maikaʻi ʻole.

Pākuʻi ʻia lākou:

• nā hua pala i hana ʻia, e like me ka laiki keʻokeʻo a i ʻole pasta nīoi
• nā hua me nā meaʻono i hoʻohui ʻia, e like me ka wai ʻāpala, jam, a me kekahi mau huaʻai kēpau
• waiū momona piha
• nā meaʻai palai a mea ʻai paha i kiʻekiʻe i nā momona trans a i ʻole nā ​​momona momona
• nā meaʻai i hana ʻia me ka palaoa i hoʻomaʻemaʻe ʻia
• kekahi meaʻai me ka ukana glycemic kiʻekiʻe

ʻO ke ala papahele e hōʻoki i ka hoʻolālā kiʻekiʻe (DASH)

Hoʻolālā mua ʻia ka hoʻolālā DASH e kōkua i ka mālama ʻana a i ʻole ke pale ʻana i ke kiʻekiʻe o ke koko (hypertension), akā e hoʻoliʻiliʻi paha ia i ka hopena o nā maʻi ʻē aʻe, e like me ka maʻi diabetes. Loaʻa paha iā ia ke keu pono o ke kōkua ʻana iā ʻoe e lilo i ka paona. Paipai ʻia ka poʻe e ukali nei i ka papahana DASH e hōʻemi i nā nui o ka ʻāpana a ʻai i nā meaʻai i waiwai i ke kōkō e hoʻoliʻiliʻi ana i ke kaomi koko, e like me ka potassium, calcium, a me ka magnesium.

Aia i loko o ka papahana ʻai DASH:

• protein protein: ka iʻa, ka moa
• nā meaʻai mea kanu: nā mea kanu, nā huaʻai, nā pīni, nā nati, nā ʻanoʻano
• waiu waiū: momona-ʻole a me nā huahana waiū momona momona liʻiliʻi
• mānoanoa: palaoa holoʻokoʻa
• nā momona momona: nā aila mea kanu

ʻO ka poʻe me ka maʻi diabetes ma kēia hoʻolālā e hōʻemi i kā lākou lawe ʻana i ka sodium i 1,500 milligrams i kēlā me kēia lā. Hoʻohālikelike ka hoʻolālā i nā meaʻono, nā mea inu momona, a me nā ʻulaʻula.

ʻO ka papaʻai Mediterranean

Hoʻokumu ʻia ka papaʻai Mediterranean e nā meaʻai kuʻuna mai ke Kaiwaenahonua. Waiwai kēia papaʻai i ka waikawa oleic, kahi waikawa momona i kū maʻamau i nā momona a me nā aila a me nā aila. ʻO nā ʻāina i ʻike ʻia no ka ʻai ʻana e like me kēia ʻano papaʻai me Helene, ʻItalia, a me Morocco.

E kūleʻa paha kahi papaʻai Mediterranean i ka hoʻohaʻahaʻa ʻana i nā pae glucose wikiwiki, hoʻoliʻiliʻi i ke kaumaha o ke kino, a hoʻemi i ka makaʻu o ka maʻi metabolic, e like me kahi noiʻi i ka Diabetes Spectrum.

ʻAi ʻia nā meaʻai i kēia papaʻai:

• Protein: nā manuʻai, nā salmon a me nā iʻa momona ʻē aʻe, nā hua
• Nā meaʻai mea kanu: nā huaʻai, nā mea kanu e like me artichokes a me nā kukama, nā pīni, nā nati, nā hua
• ʻO nā momona olakino: ka aila ʻoliva, nā nati e like me nā ʻalemona

Pau paha ka ʻiʻo ʻulaʻula i hoʻokahi mahina. Hiki ke hoʻopau ʻia ka waina i ka hoʻohaʻahaʻa, ʻoiai e hoʻonui ai i ke olakino puʻuwai. E hoʻomanaʻo e inu ʻole ma ka ʻōpū nele inā ʻoe ma nā lāʻau e hoʻokiʻekiʻe i ka kiʻekiʻe o ka insulin i loko o ke kino.

ʻO ka papaʻai paleolithic (paleo)

Hoʻokumu ka papaʻai papa paleo i ka manaʻoʻiʻo ka lawaiʻa o kēia au no ka maʻi maʻi mau. ʻAi wale ka poʻe mālama i ka papa paleo i ka mea hiki i nā kūpuna kahiko ke ʻimi a ʻohiʻohi.

ʻAi ʻia nā meaʻai i ka papa paleo:

• Protein: kaʻiʻo, ka moa, ka iʻa
• Nā mea kanu i kanu ʻia: nā mea kanu nonstarchy, nā huaʻai, nā ʻanoʻano, nā nati (koe aku nā pī)
• ʻO nā momona olakino: ka aila ʻoliva, aila avocado, aila niu, aila flaxseed, aila walnut

He koho maikaʻi paha ka papaʻai paleo no ka poʻe me ka maʻi diabetes inā ʻaʻole loaʻa ka maʻi maʻi ʻōiwi iā ia. Wahi a kahi noiʻi ʻekolu mau mahina i ka, hiki i kahi papa paleoʻai ke hoʻomaikaʻi i ka kaohi glycemic i ka manawa pōkole no ka poʻe me ka maʻi diabetes type 2.

ʻO ka papaʻai gluten-ʻole

Ua lilo ke ʻano o nā papaʻai gluten-ʻole i mea hihi, akā no ka poʻe me ka maʻi celiac, he mea pono ke hoʻopau ʻana i ka gluten mai ka papaʻai e hōʻalo ai i ka hōʻino ʻana i ke kolona a me ke kino. ʻO ka maʻi Celiac kahi maʻi autoimmune e hiki ai i kāu ʻōnaehana pale pale e hoʻouka i kou ʻōpū a me nā ʻōnaehana. Hāpai pū kekahi ia i ka laha ākea o ke kino, hiki ke alakaʻi i ka maʻi maʻi mau.

ʻO Gluten kahi protein i loaʻa i ka palaoa, rai, bale, a me nā meaʻai āpau i hana ʻia mai kēia mau hua. Wahi a ka American Diabetes Association, 10 pākēneka o ka poʻe me ka maʻi maʻamau ʻo 1 pū kekahi me ka maʻi celiac.

E noi i kāu kauka no kahi hōʻike koko no ka maʻi celiac. ʻOiai inā hoʻi mai ka maikaʻi ʻole, hiki iā ʻoe ke hoʻomanawanui ʻole i ka gluten. E kamaʻilio me kāu kauka e pili ana inā kūpono kahi papaʻai gluten-ʻole nāu.

ʻOiai hiki i kekahi me ka maʻi diabetes ke ʻai i ka papaʻai gluten-ʻole, hoʻohui paha ia i nā kapu kūpono ʻole no ka poʻe me ka maʻi celiac. He mea nui nō hoʻi e hoʻomanaʻo i ka ʻole o ka gluten-free me ka carb low. Nui ka nui o nā meaʻai i hana ʻia, kō, kiʻekiʻe, a gluten-ʻole. ʻAʻohe pono e hoʻopilikia i ka hoʻolālā papaʻai ma ka hoʻopau ʻana i ka gluten ke ʻole ʻoe e pono.

ʻO kaʻai Vegetarian a me ka vegan

Ke nānā nei kekahi poʻe me ka maʻi diabetes i ka ʻai ʻana i nā mea ʻai a me nā mea ʻai vegan. ʻO nā papaʻai Vegetarian e kuhikuhi maʻamau i nā papaʻai kahi e ʻai ʻole ʻia ai ka ʻiʻo, akā hiki ke hoʻopau ʻia nā huahana holoholona e like me ka waiū, nā hua manu, a me ka waiūpaka. ʻAʻole ʻai nā mea kanu i kaʻiʻo a i ʻole kekahi ʻano huahana holoholona, ​​e like me ka meli, ka waiū, a me ka gelatin.

Nā meaʻai e olakino no nā mea ʻai a me nā mea ʻai me ka maʻi kō me:

• pīni
• soya
• ʻeleʻele, lau lau
• hua kukui
• legume
• nā huaʻai
• palaoa holoʻokoʻa

ʻOiai ʻo nā papaʻai mea ʻai a me nā mea ʻai vegan hiki ke lilo i mau papaʻai olakino e ukali ai, ʻo ka poʻe e ukali ana iā lākou e nalowale ana paha i nā mea momona inā ʻaʻole lākou e makaʻala.

Pono e loaʻa kekahi mau meaola vegetarian a vegans paha ma o nā mea hoʻopili e:

• Kalipuna. Loaʻa ka hapanui i nā huahana holoholona e like me ka waiū, ʻo ka calcium kahi mea waiwai nui e kōkua i ke olakino o nā iwi a me nā niho. Hiki i ka Broccoli a me kale ke kōkua i ka hāʻawi ʻana i ka calcium pono, akā pono ʻia paha nā mea kōkua i ka papaʻai vegan.
• ʻIodine. Koi ʻia no ka hoʻopili ʻana i ka meaʻai i ka ikehu, ʻike ʻia ka iodine i ka iʻa iʻa. Me ka ʻole o kēia huahana holoholona i kā lākou papaʻai, pilikia paha nā vegetarian a me nā vegan i ka lawa ʻana o ka iodine pono. Hiki ke pōmaikaʻi nā mea hoʻopili.
• B-12: No ka mea ʻo nā huahana holoholona wale nō ka vitamin B-12, pono ʻia kahi waihona no ka poʻe e ukali nei i ka papaʻai vegetarian koʻikoʻi.
• Zinc: ʻo ke kumu nui o ka zinc mai nā huahana holoholona protein kiʻekiʻe, a e ʻōlelo ʻia paha kahi hoʻopihapiha no ka poʻe ma ka papaʻai vegetarian.

ʻO ka lawe lawe ʻana

Ma waho aʻe o ke koho ʻana i ka papaʻai kūpono, koʻikoʻi ka hoʻoikaika mau i ke olakino o ka poʻe me ka maʻi diabetes. Hiki i ka hoʻoikaika kino ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kō kō a me nā pae A1C, hiki ke kōkua iā ʻoe e hōʻalo i nā pilikia.

ʻOiai ke ʻike nei ʻoe i ka hoʻomaikaʻi me ka hoʻoikaika mau, mai hoʻololi i kāu reginamina insulin i kuhikuhi ʻia me ke nīnau ʻole aku i kāu kauka. Hōʻike ma mua o, i ka manawa, a ma hope o ka hoʻoikaika kino inā ʻoe ma ka insulin a hoʻohui a hana ʻana paha i nā hoʻololi i kāu papahana hoʻoikaika kino. He ʻoiaʻiʻo kēia inā manaʻo ʻoe ke hoʻonāukiuki nei ka insulin iā ʻoe e kaupaona. Hiki ke hoʻololi i ka hoʻololi ʻana i kāu hoʻolālā insulin i kāu pae kō kō. Hiki i kēia mau loli ke hana i nā pilikia weliweli i ke ola.

Inā ʻoe e hopohopo e pili ana i kou kaupaona, e kamaʻilio me ke kauka a i ʻole ka mea hānai. Hiki iā lākou ke kōkua iā ʻoe e ʻike i ka papaʻai i kūpono i kāu pono pilikino pono a me nā pahuhopu hoʻemi kaumaha. E kōkua pū lākou i ka pale ʻana i nā pilikia mai nā papaʻai a me nā pila i hiki ke launa pū me nā lāʻau lapaʻau.