Hiki iā ʻoe ke ʻai i nā hua manu inā loaʻa ka maʻi diabetes?

Anter

• Nā pono o nā hua manu
• Nā hopohopo Cholesterol
• No laila he aha ka ʻaina kakahiaka?
• ʻ .lelo Aʻo Diabetes o kēlā me kēia lā
  

ʻAi paha ʻaʻole ʻai?

ʻO nā hua manu kahi meaʻai maʻalahi a me kahi kumu waiwai nui o ka protein.

Manaʻo ka American Diabetes Association i nā hua he koho maikaʻi loa no nā poʻe me ka maʻi kō. ʻO ia ke kumu no ka mea aia i loko o hoʻokahi hua manu nui ma kahi o ka hapalua o ka gram o nā goma, no laila manaʻo ʻia ʻaʻole e hoʻonui lākou i kou kō kō

ʻOi aku nā hua i ka kolesterol. Hoʻokahi hua manu nui e ʻaneʻane kokoke i ka 200 mg o ka kolesterol, akā inā ʻaʻole pili kēia hopena maikaʻi ʻole i ke kino.

He mea nui ka nānā ʻana i kāu kōkōlō inā loaʻa ʻoe i ka maʻi diabetes no ka mea ʻo ka maʻi kō ka mea nui no ka maʻi maʻi ʻōpū.

ʻO nā kiʻekiʻe kiʻekiʻe o ka kolesterol i loko o ke kahe o ke koko e hāpai i ka makaʻu o ka ulu ʻana i ka maʻi maʻi ʻōpū. Akā ʻaʻohe hopena hohonu o ka lawe ʻana i ka ʻai o ka kolesterol i nā kiʻekiʻe o ke koko e like me ka mea i manaʻo ʻia. No laila, he mea nui no ka mea me ka maʻi diabetes e makaʻala a hoʻohaʻahaʻa i nā pilikia maʻi puʻuwai ʻē aʻe.

Nā pono o nā hua manu

Loaʻa i kahi hua manu āpau ma kahi o 7 mau kolamu o ka protein. ʻO nā hua manu kekahi kumu maikaʻi loa o ka potassium, e kākoʻo ana i ke olakino a me ke olakino olakino. Kōkua ka potassium i ke kaulike i nā pae sodium i loko o ke kino pū kekahi, kahi e hoʻomaikaʻi ai i kou olakino puʻuwai.

Nui nā huaora o nā hua manu, e like me ka lutein a me ke choline. Mālama ʻo Lutein iā ʻoe i ka maʻi, a manaʻo ʻia ʻo choline e hoʻomaikaʻi i ke olakino olakino. Aia nā yolks hua moa i ka biotin, a he mea nui ia no ka lauoho olakino, ka ʻili, a me nā kui, a me ka hana ʻana o ka insulin.

ʻO nā hua manu mai nā moa e holoholo ma nā wahi hānai i kiʻekiʻe i ka omega-3, nā momona momona no nā poʻe me ka maʻi kō.

Maʻalahi hoʻi nā hua manu ma ka pūhaka. Hoʻokahi hua manu nui he 75 wale nō a me 5 mau momona o ka momona - he 1.6 wale nō momona o ia mau momona momona. Nui nā hua moa a hiki ke hoʻomākaukau i nā ʻano ʻokoʻa e kūpono i kāu ʻono.

Hiki iā ʻoe ke hana i kahi meaʻai olakino i ʻoi aku ka maikaʻi ma o ka hoʻowili ʻia ʻana i nā tōmato, spinach, a i ʻole nā ​​mea kanu ʻē aʻe. Eia kekahi mau manaʻo kakahiaka maikaʻi aʻe no ka poʻe me ka maʻi kō.

E like me ke olakino ma ke ʻano he nui, pono e hoʻopau i nā hua i ke akahai.

Nā hopohopo Cholesterol

Loaʻa i nā hua manu kahi rap maikaʻi ʻole i nā makahiki i hala aku nei no ka mea ua manaʻo ʻia he kiʻekiʻe loa i ka koleka e lilo i ʻāpana o ka papaʻai olakino. Ua loli ka nui mai ia manawa. ʻO ke kuleana o ka dietary kolesterol e pili ana i ka helu piha ʻana o ke kōkōlani o ke kanaka i ka mea liʻiliʻi ma mua o ka mea i manaʻo mua ʻia.

Nui paha nā mea e pili ana i ka mōʻaukala ʻohana me kāu pae kolesterol ma mua o ka nui o ka dietary cholesterol i kāu meaʻai. ʻO ka hoʻoweliweli nui i kāu pae kolesterol ka meaʻai i kiʻekiʻe i nā momona trans a me nā momona momona. E aʻo hou e pili ana i nā hopena o ke kiʻekiʻe o ke kolesterol i kou kino.

ʻAʻole pono e pau nā hua i ka nui inā loaʻa ʻoe i ka maʻi kō. Hōʻike nā ʻōlelo kū i kēia manawa i kēlā me kēia me ka maʻi diabetes ʻaʻole pono e ʻai ma mua o 200 milligrams (mg) o ka kolesterol i kēlā me kēia lā.

ʻO kekahi me ka ʻole o ka maʻi diabetes a me ka hopohopo olakino puʻuwai e hoʻopau paha a 300 mg i kēlā me kēia lā Hoʻokahi hua nui ma kahi o 186 mg kolesterol. ʻAʻohe nui kahi lumi no nā kolamu dietary ʻē aʻe keʻai ʻia ka hua manu.

hōʻike i nā pae kiʻekiʻe o ka ʻai ʻana i ka hua manu e hāpai i ka makaʻu o ka hoʻomohala ʻana i ka maʻi ʻano 2 a me nā maʻi puʻuwai. ʻOiai ʻaʻole maopopo ka pili, manaʻoʻiʻo nā mea noiʻi ʻo ka nui o ka lawe ʻana o ka cholesterol, ke hele mai ia mai nā meaʻai holoholona, ​​e hoʻonui paha i kēlā mau pilikia.

ʻOiai aia ka kolesterol āpau i ka yolk, hiki iā ʻoe ke ʻai i nā hua manu hua manu me ka hopohopo ʻole e pili ana i ka hopena o kāu kolamu i kēlā me kēia lā.

Hāʻawi nā hale ʻaina he nui i nā koho keʻokeʻo hua manu i nā hua holoʻokoʻa i kā lākou mau pā. Hiki iāʻoe ke kūʻai aku i nā pani huahua manuahi kolesterol i loko o nā hale kūʻai i hanaʻia me nā hua manu.

E noʻonoʻo naʻe, ʻo ka iʻa ka home kū hoʻokahi o kekahi mau hua hua hua nui. ʻAneʻane ʻo ka wikamina A i loko o kahi hua manu, no ka laʻana, noho i ka yolk. Pēlā nō ia no ka hapa nui o nā choline, omega-3, a me ka calcium i loko o kahi hua manu.

No laila he aha ka ʻaina kakahiaka?

Inā loaʻa ʻoe i ka maʻi diabetes, pono ʻoe e kaupalena i ka ʻai ʻana o ka hua manu i ʻekolu mau pule. Inā ʻoe e ʻai i nā hua manu keʻokeʻo wale nō, hiki iā ʻoe ke ʻoluʻolu i ka ʻai ʻana i nā mea hou aʻe.

E akahele naʻe, e pili ana i ka mea āu e ʻai ai me kāu mau hua. Hiki i kekahi hua manu ʻole a maikaʻi ʻole ke hana i kahi olakino liʻiliʻi inā kālua ʻia i ka waiūpaka a i ʻole ka aila kuke olakino maikaʻi ʻole.

Hoʻokahi minuke wale nō ke kiʻi ʻana i kahi hua manu i loko o ka hawewe uila ʻaʻole pono i kahi momona hou. Pēlā nō, mai lawelawe i nā hua me ka momona momona, kiʻekiʻe-sodium a i ʻole he sausage pinepine.

ʻO kahi hua moa i paila ʻia ʻo ia ka meaʻai māmā-protein nui inā loaʻa ʻoe i ka maʻi diabetes. E kōkua ka protein i ka mālama ʻana iā ʻoe me ka hoʻopilikia ʻole i kou kō kō. ʻAʻole hoʻopōloli wale ke protein i ka digestion, hoʻohiohi hoʻi ia i ka lawe ʻana o glucose. Kōkua nui kēia inā loaʻa ʻoe i ka maʻi kō.

Loaʻa i ka protein protein i kēlā me kēia pāʻina a no ka meaʻai māmā i kekahi manawa he hana maʻalahi ia no kēlā me kēia mea me ka maʻi kō.

E like me ʻoe e ʻike nei i ka ʻolokeo a me ka kō kō o nā meaʻai like ʻole, pono nō hoʻi ʻoe e nānā i nā pae kolesterol a me nā momona momona i loko o kāu meaʻai.

Inā pili ia i ke kuapo ʻana i kekahi mau hua manu holoʻokoʻa no ka keʻokeʻo hua manu a i ʻole ka protein mea kanu e like me ka tofu, ʻe, he ala naʻaupō wale nō ia e leʻaleʻa ai i ka protein a mālama i kāu mau pilikia olakino i kahi liʻiliʻi.

ʻ .lelo Aʻo Diabetes o kēlā me kēia lā

• ʻAmbpala? Poached? Paila paila? Eia nō naʻe makemake ʻoe i kāu mau hua i hoʻomākaukau, e hoʻāʻo e ʻai a ʻekolu o kēia mau mea kupanaha āpau i kēlā me kēia pule e hoʻohana pono ai i kā lākou protein a me nā pono kāhāhā. E hoʻomanaʻo, ʻo ka moa ʻoi aku ka maikaʻi o ka moa, ʻo ka ʻoi aku ka olakino o ka hua manu. Kūpono i nā hua manu mai nā meaola, hānai, a me nā moa manuahi manuahi no ka hoʻonui ʻana i nā momona omega-3 olakino puʻuwai. Inā ʻoe e hopohopo e pili ana i ka cholesterol, hoʻohaʻahaʻa i kāu lawe a hoʻohana paha i nā hua manu keʻokeʻo.