Nā Hoʻololi Meaʻai Mea Nui Loa Loa loa no kēlā me kēia mea hou e kikokiko i ka maʻi diabetes 2

Anter

• E hoʻomaʻamaʻa i ka kaohi hapa
• Koho i nā meaʻai e momona i ka momona
• E kaupalena i kāu lawe ʻana i nā huaʻaleʻale i hoʻomaʻemaʻe ʻia
• Koho i nā meaʻai me nā momona momona o ka puʻuwai
• E hana i kahi manawa me kahi dietitian i hoʻopaʻa inoa ʻia
• ʻO ka lawe lawe ʻana

Hōʻike Overview

ʻO ka ʻai ʻana i ka papaʻai kaulike maikaʻi kahi ʻāpana nui o ka mālama ʻana i ka maʻi diabetes type 2.

I ka wā pōkole, ʻo nā meaʻai a me nā meaʻai māmā āu e ʻai ai e hoʻopili i kāu pae kō kō. I ka wā lōʻihi, hiki i kāu ʻanoʻai ke hoʻopili i kou makaʻu i ka hoʻomohala ʻana i nā pilikia mai ka maʻi diabetes type 2.

E heluhelu e aʻo e pili ana i kekahi o nā olakino ololi hiki iā ʻoe ke hana i kāu papaʻai.

E hoʻomaʻamaʻa i ka kaohi hapa

Inā ʻoi aku kou kaumaha, ʻo ka lilo ʻana o 5 a 10 pakeneka o kou bodyweight hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu pae kō kō, e like me ka mea noiʻi ma ka puke pai Diabetes Care.

ʻO ka lilo ʻana o ke kaupaona e hoʻoliʻiliʻi paha i kou makaʻu i ka hoʻomohala ʻana i nā maʻi puʻuwai, kahi pilikia maʻamau o ka maʻi diabetes type 2.

I mea e kōkua ai iā ʻoe e hoʻokō a mālama i kāu kau kaupaona, e paipai paha kāu kauka iā ʻoe e hoʻomaʻamaʻa i ka mālama ʻana i ka ʻāpana.

Kaukaʻi ʻia i kāu kaupaona o kēia manawa, nā ʻano ʻai, a me ka mōʻaukala olakino, ʻōlelo paha lākou iā ʻoe e hoʻāʻo e ʻoki i ka helu o nā calorie i kāu mau meaʻai a meaʻai māmā paha.

Hiki ke kōkua i ka kaohi ʻana i ka ʻāpana i ka mālama ʻana i kāu pae kō kō i loko o ka pae i hoʻopaʻa ʻia.

Koho i nā meaʻai e momona i ka momona

Hiki ke kōkua i ka ʻai ʻana i nā meaʻai ākea ākea ākea e kōkua i ka pono o ke kino. Ma ke ʻano laulā, ʻo ka meaʻai "nutrient-dense" kahi meaʻai i loaʻa i kahi helu nui o nā meaola - e like me nā huaora a me nā minelala - no ka nui a i ʻole ka waiwai caloric.

ʻO nā meaʻai momona-momona ka:

• nā huaʻai a me nā mea kanu
• nā legum, e like me nā pīni a me nā lihi
• palaoa holoʻokoʻa, e like me ka palaoa a me ka laiki palaunu
• nā nati a me nā ʻanoʻano, e like me nā ʻalemona a me nā ʻano pua sunflower
• nā kumu momona o nā protein, e like me ka moa a me ka ʻokiʻoki o ka puaʻa
• iʻa a me nā hua manu
• nā huahana waiū, e like me ka yogurt unsweetened

Eia nō naʻe, ke kaukaʻi ʻia i kāu mau pono olakino, e ʻōlelo paha kāu kauka a mea ʻaʻai paha iā ʻoe e kaohi i kekahi o kēia mau meaʻai.

ʻO kahi laʻana, loaʻa paha i kekahi poʻe me ka maʻi diabetes type 2 ke pōmaikaʻi mai ka hāhai ʻana i ka papa ʻaʻaha-momona i kaupalena ʻia nā hua, nā mea kanu starchy, nā legume maloʻo, a me nā hua.

Inā ʻo ia ka hihia iā ʻoe, e hoʻopili i nā meaʻai momona-momona i haʻahaʻa pū kekahi i nā carbohydrates, e like me nā protein proteins, nā nati, a me nā ʻanoʻano. ʻO kekahi mau mea kanu - e like me nā lau ʻōmaʻomaʻo a i ʻole broccoli - he momona o nā mea momona akā haʻahaʻa i nā mea momona.

Nānā ʻole i ke ʻano ʻai kikoʻī āu e ukali ai, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai i loko o nā meaʻai he nui i kēlā me kēia pāʻina.

E kaupalena i kāu lawe ʻana i nā huaʻaleʻale i hoʻomaʻemaʻe ʻia

Hoʻohaʻahaʻa haʻahaʻa nā pākīpika i nā mea momona akā kiʻekiʻe i nā calories. ʻO ka ʻai ʻana i ka nui o lākou e hāpai i kāu pae kō kō a hāʻawi i ka loaʻa kaupaona.

ʻO nā meaʻai e waiwai i nā kālika āpau i hoʻopili ʻia:

• nā meaʻai a me nā mea inu kō, e like me ke kanakē, nā kuki, a me ka soda
• nā huahana palaoa i hoʻomaʻemaʻe ʻia, me ka laiki keʻokeʻo, ka berena keʻokeʻo, a me ka pasta keʻokeʻo
• wai momona

I mea e kōkua ai i ka mālama ʻana i kou kiʻekiʻe o ke kō a me ke kaupaona, ʻoi aku ka maikaʻi o ka mālama ʻana i kēia mau meaʻai no ka mālama ʻana i kekahi manawa. Akā, e kiʻi i nā huahana palaoa āpau a i ʻole nā ​​meaʻai ʻē aʻe i kiʻekiʻe i nā meaʻai a me nā fiber.

Koho i nā meaʻai me nā momona momona o ka puʻuwai

Wahi a ka American Diabetes Association, ʻo nā ʻano momona āu e ʻai ai ma mua o ka nui o nā momona āu e ʻai ai.

I mea e hoʻohaʻahaʻa ai i kāu maʻi o ka maʻi puʻuwai, paipai ka hui e ʻai i nā meaʻai e waiwai i nā momona monounsaturated a polyunsaturated.

ʻO nā kumuwaiwai maʻamau o kēia mau momona olakino ka:

• ʻāpala
• nā nati, e like me nā ʻalemona, cashews, walnuts, a me nā pī
• na anoano, e like me na anoano, na anoano o ka la, a me na anoano sesame
• nā iʻa momona, e like me ke tuna, nā salmon, nā sardine, a me nā mackerel
• huahana soybean, e like me ka tofu
• ʻaila ʻoliva
• ʻaila canola
• ʻaila pulehu
• ʻaila kulina
• ʻaila olonā
• ʻaila pī
• ʻailakele
• ʻaila ʻaila
• ʻaila sunflower

Ma ka ʻaoʻao ʻē aʻe, paipai ka hui i ka palena ʻana i kāu lawe ʻana i ka momona momona a me ka pale ʻana i ka momona trans.

Nā kumuwaiwai o ka momona momona e pale aku i:

• nāʻiʻo momona momona, e like me ka pipi o ka honua maʻamau, ka sausage, ka puaʻa, bologna, a me nā hotdogs
• nā huahana waiū momona momona, e like me ka kirima, ka waiū holoʻokoʻa, a me ka waiū momona piha
• ʻili moa, e like me ka ʻili moa a i ʻole ka ʻulu turuki
• pata
• kāhinu
• ʻaila niu
• ʻaila niu a me nā aila kōmaʻa

Loaʻa nā kumu o ka momona trans:

• nā meaʻai māmā
• lāʻau margarine
• hoʻopōkole ʻana

E hana i kahi manawa me kahi dietitian i hoʻopaʻa inoa ʻia

Ma waho aʻe o kēia mau kumumanaʻo kumu, ʻaʻohe mea ʻai e like me ka nui o ka ʻai no ka wā e noho ana ʻoe me ka maʻi diabetes type 2.

ʻIke kekahi poʻe he mea kōkua ka hahai ʻana i ke anaina Kaiāulu a i ʻole DASH ʻai kumu. ʻO kēia mau ʻano ʻai e waiwai i nā hua, nā legume, a me nā huʻihāpai paʻakikī āpau.

Ua hōʻike ka poʻe ʻē aʻe i ka kūleʻa me nā papaʻai ʻai ʻaʻaha-momona. ʻO kēia kaila o ka ʻai e nānā i nā meaʻai i kiʻekiʻe i ka protein a haʻahaʻa i nā haʻuki.

ʻO ke ala maikaʻi loa kahi i hoʻopilikino ʻia i kāu mau makemake a me kāu mau makemake.

I mea e kōkua ai iā ʻoe e hoʻomohala i kahi papa ʻai e hana pono nāu, e noʻonoʻo e noi i kāu kauka no kahi mea i hāʻawi ʻia i kahi dietitian i hoʻopaʻa inoa ʻia.

Hiki i kahi dietitian ke kōkua iā ʻoe e hoʻolālā i kahi hoʻolālā pilikino e kū i kāu mau pono olakino, ʻoiai e lawe ana i kāu makemake i ka meaʻai, nā ʻano kuke, a me kāu moʻohelu kālā.

ʻO ka lawe lawe ʻana

No ka mālama ʻana i kāu pae kō kō, ke kaupaona, a me ka makaʻu o nā pilikia mai ke ʻano diabetes he 2, he mea nui ka ʻai ʻana i ka papaʻai kaulike.

Hiki ke kōkua i ka kaohi ʻana i ka ʻāpana iā ʻoe e hōʻea a mālama i kāu kaupaona kau, ʻoiai e mālama ana i kāu kō kō i ka pae o ka pahu hopu.

E hoʻāʻo e koho i nā meaʻai e waiwai i nā mea momona pono a kaupalena i kāu lawe ʻana i ka nui o nā calorie, nā carbohydrates i hoʻomaʻemaʻe ʻia, a me nā momona momona a trans paha.

No ka ʻōlelo aʻoaʻo pilikino hou aʻe, e noʻonoʻo e hana i kahi manawa me kahi dietitian.