11 mau ʻōlelo aʻoaʻo no ka ʻai pono ʻana i ke ala me ka maʻi diabetes 2

Anter

• 1. Paka i kāu pahu hau, a laila hoʻolālā i ka lā
• 2. Loaʻa ka protein no ka ʻaina kakahiaka - a me kēlā me kēia pāʻina
• 3. Noho hydrated
• 4. Mākaukau māmā
• 5. E hōʻoia no ka nui o nā carbs
• 6. E nānā i kahi olonā
• 7. Kiʻi i kāu pā
• 8. Hana i nā kuʻikuʻi kalai liʻiliʻi
• 9. Mai makaʻu e nānā i kāu kō kō
• 10. E hōʻoia i ka ʻike pono
• 11. E kamaʻilio me kahi loea

ʻOi aku ka paʻakikī o kaʻai ʻana ke hele aku ʻoe mai ka home. Eia pehea e maʻalahi ai.

Loaʻa ka maikaʻi o ka ʻai ʻana ma ka home, keu hoʻi inā he maʻi diabetes type 2 ʻoe a pono i nā meaʻai ʻaʻole e spike i kāu kō kō. Hiki iā ʻoe ke kāohi maʻalahi i ka mea i loko o kāu pahu hau a laila ʻo ka mea āu e kau ai i kāu pā.

Akā ke ʻai nei i ka hele - a me kahi papahana paʻahana - hana i kahi moʻolelo ʻokoʻa.

I mea e kōkua ai iā ʻoe e hana i nā koho naʻaupō, inā ʻoe e holo ana a puni ke kauhale, e holo wikiwiki ana mai kahi hālāwai a kahi hālāwai, e hele ana i kahi huakaʻi hele, a i ʻole loaʻa ʻole ka manawa e kū a noho i lalo no nā papa ʻaina, e hoʻokau kēia mau hana maʻalahi a hiki ke hana ʻia iā ʻoe. i ke kuhikuhi o ka holomua.

1. Paka i kāu pahu hau, a laila hoʻolālā i ka lā

ʻOiai inā ʻaʻole ʻoe e ʻai i ka home, ka loaʻa ʻana o nā hua, nā mea ʻai, nā kīʻaha āpau, a me nā protein wīwī hiki ke hiki iā ʻoe ke hoʻopaʻa iā ʻoe iho i kahi ʻeke hele no nā mea nui āpau.

"E noʻonoʻo ma o kāu koho ʻana i ka meaʻai ma mua a ʻākoʻi paha iā lākou e lawe pū me ʻoe, a i ʻole hoʻokomo iā lākou i hoʻokahi wahi o ka pahu hau no laila ʻaʻole pono ʻoe e hoʻoholo i nā hoʻoholo meaʻai i ka lā holoʻokoʻa," wahi a Elizabeth DeRobertis, ka mea ʻai palapala i hoʻopaʻa inoa ʻia ( RD) a me ka mea hōʻoia hōʻoia maʻi diabet (CDE) ma The Nutrition Center ma Scarsdale Medical Group ma New York.

ʻO ka hōʻemi ʻana i ka helu o nā koho meaʻai āu e hana ai ma ka lā holoʻokoʻa hiki ke kōkua iā ʻoe e kiʻi i nā mea i ʻūpī i nā mea momona a mai hōʻoki ʻole i kāu pae kō kō.

2. Loaʻa ka protein no ka ʻaina kakahiaka - a me kēlā me kēia pāʻina

"Inā he lā nui ʻoe ma mua, e ʻike pono he ʻaina kakahiaka maikaʻi kāu e hoʻomaka ai i kou lā," wahi a Lori Zanini, RD, CDE, ka mea kākau o "Diabetes Cookbook and Meal Plan."

"ʻO ka loaʻa ʻana o ka protein i ke kakahiaka ʻaʻole ia e kōkua i ka hoʻokūpaʻa ʻana i nā pae glucose koko, akā ua hōʻike pū ʻia ka noiʻi ʻana i ka ʻai ʻana i kēia ala e hiki ai ke hōʻemi i ka ʻiʻini i ka lā."

Hoʻohui, ʻoi aku ka lōʻihi o ka protein ma mua o ka hoʻoulu ʻana, no laila e hāʻawi iā ʻoe i ke ʻano o ka piha piha, hoʻohui ʻo ia.

Hōʻike ʻo DeRobertis i nā hua i ke kakahiaka (paila paʻalū inā ʻoe e lawe ana iā lākou e hele), a i ʻole kekahi mea e like me nā nahu keʻokeʻo hua manu a i ʻole omelet i hoʻopaʻa ʻia me nā mea ʻai inā hiki iā ʻoe ke noho i lalo e ʻai.

3. Noho hydrated

Ke hoʻopaʻa nei ʻoe i kāu meaʻai no ka lā, mai poina e pili ana i kekahi mau mea inu kō kō.

"Pono ka hydration kūpono i ka paipai ʻana i ke olakino maikaʻi loa, keu hoʻi ke noho nei me ka maʻi kō, no laila makemake wau e hoʻopiha i kāu ʻōmole wai a mākaukau e hoʻohana i ka lā holoʻokoʻa," wahi a Zanini.

4. Mākaukau māmā

"I kēlā me kēia manawa ke hele lōʻihi kekahi me ka ʻai ʻole, pōloli loa lākou a ʻai pinepine hoʻi," wahi a DeRobertis. "ʻO kēlā ʻai nui ka mea pinepine i kō ke kō."

ʻO ia ke kumu he mea maikaʻi mau i nā snacks e huli i ka wā e pono ai kahi nahu wikiwiki, a me nā mea hiki iā ʻoe ke lawe maʻalahi i ke ala.

Paipai kekahi mau mea a DeRobertis:

• ʻEke 100-calorie o nā nati
• he kīʻaha tī
• tī tī
• 0% yogurt Helene
• nā mea kanu me hummus a i ʻole guacamole

ʻO kahi koho maikaʻi ʻo Beef jerky sans nitrates, no ka mea he nui nā protein. Inā ʻaʻole ʻoe pololi i kahi meaʻai māmā, akā naʻe, mai hoʻoikaika iā ia, hoʻohui ʻo DeRobertis.

Paipai ʻo Zanini i ka loaʻa ʻana o nā nati no kahi meaʻai māmā a māʻona hoʻi no ka mea piha lākou me ka protein a me nā momona momona mono- a me polyunsaturated.

Hōʻike pū kekahi nā noiʻi e pili ana i ke kuapo ʻana i nā nati no nā meaʻai kūpono maikaʻi ʻole e like me nā ʻai a i ʻole nā ​​ʻāpana hiki ke kōkua iā ʻoe e kaohi i ke kaupaona i ka wā lōʻihi.

E hoʻopihapiha i kahi pāʻina a meaʻai māmā paha ma kēlā me kēia 4 a 5 mau hola, i ʻōlelo ʻo Zanini.

5. E hōʻoia no ka nui o nā carbs

Inā kūʻai ʻoe i kekahi mea ke hele aku ʻoe a puni, manaʻo ʻo DeRobertis e nānā i ka nui o ka ʻike o ka carb. No kahi pāʻina, e nānā ma kahi o 30 a 45 mau gram o ka nui o nā kaloka a i ʻole ka liʻiliʻi. No nā meaʻai māmā, e hoʻolālā e pili ana i 15 a 20 mau gram o ka nui o nā carbs.

Nānā wale ka hapa nui o ka poʻe i ke kō, e ʻōlelo ana ʻo DeRobertis, ʻo ia wale nō kahi ʻāpana o ka puzzle.

"ʻO nā kālika āpau e lilo i kō i ka wā e haki ai lākou," i ʻōlelo ʻo ia.

Inā hoʻoholo ʻoe ma waena o ʻelua mau mea ʻono, e hele no ka mea kaʻa haʻahaʻa.

6. E nānā i kahi olonā

ʻO ke ana hoʻokahi e nānā wale i nā kālaki holoʻokoʻa: ka fiber, kahi mea momona e lohi i ka ʻeli a hiki iā ia ke mālama iā ʻoe i ka piha.

Inā loaʻa i nā huahana ʻelua ka nui o nā carbs āpau akā ʻoi aku ka nui o ka fiber o kekahi, e hele pū me kēlā.

Wahi a ka ʻAhahui Diabetes ʻAmelika e hoʻokaʻawale ʻia nā meaʻai me ka 2.5 gram o ka fiber ma ke ʻano he kumu waiwai maikaʻi, a ʻo nā mea me 5 mau gram a ʻoi paha kahi kumu maikaʻi loa, no laila e hoʻoikaika no kēlā mau helu.

7. Kiʻi i kāu pā

Ke ʻohi ʻana i kāu ʻaina awakea a i ʻole mea ʻaina awakea, hoʻonohonoho i ka pahuhopu o ka hoʻopiha ʻana i ka hapalua o kāu pā me nā mea kanu nonstarchy, e like me nā lau lau, nā pepa bele, a i ʻole broccoli, wahi a Zanini.

A laila hoʻokaʻawale i ka hapalua ma waena o ka protein, e like me ka iʻa i hoʻomoʻa ʻia, nā moa, a me nā tofu, a me kahi kalebona olakino e like me nā ʻuala i hoʻomoʻa ʻia, ka quinoa, a i nā pi ʻeleʻele.

8. Hana i nā kuʻikuʻi kalai liʻiliʻi

Loaʻa ka sandwich no ka ʻaina awakea? Wehe i ka ʻāpana palaoa kiʻekiʻe e hana ia i sanikī maka ākea, kahi e ʻokiʻoki i ka hapalua o nā kaloka, i ʻōlelo ʻo DeRobertis.

A i ʻole, koho i ka palaoa kālika haʻahaʻa, wahī, a i ʻole ka lettuce ma ke kumu. I ka ʻaina awakea, e hoʻāʻo paha e kuapo i ka laiki mau no ka laiki cauliflower a i ʻole ma ka ʻai ʻana i ka pasta maʻamau e hele no nā nood zucchini a i ʻole kaʻuala spaghetti.

9. Mai makaʻu e nānā i kāu kō kō

Ma kahi o 2 mau hola ma hope o ka pāʻina ʻana, he 140 a ʻoi aku paha ka liʻiliʻi o kāu kō kō, a me ka hoʻāʻo ʻana iā ia i kēia manawa hiki ke kōkua iā ʻoe e ʻike i kou hoʻomanawanui kaʻahele. Inā ʻoe i ʻai i ka nui o nā kalakea a pīpī ka kō kō, e hōʻailona paha ʻoe e ʻokiʻoki.

"Ke ʻike koke ʻoe i kēia helu [kālika tolerance], hiki iā ia ke kōkua iā ʻoe e hana i nā koho koho ke hele ʻoe," wahi a DeRobertis.

10. E hōʻoia i ka ʻike pono

Inā pono ʻoe e koho i ka "ʻai wikiwiki" ma nā lā hana nui, he mea kōkua ia e aʻo iā ʻoe iho e pili ana i ka ʻike kino no nā hale ʻaina lawelawe wikiwiki. ʻO ka ʻike ʻana i ka mea e koho ai ma mua o kou hele ʻana hiki ke kōkua iā ʻoe e pili me nā koho i ʻoi aku ka maikaʻi i hāʻawi ʻia ma ia hale ʻaina.

Hiki iā ʻoe ke ʻike i nā kalepona, nā kālika, ke kō, a me nā mea hou aʻe i nā meaʻai mai nā wahi ʻai wikiwiki loa ma aneʻi.

11. E kamaʻilio me kahi loea

Hiki i kahi mea lapaʻau a mea aʻo diabetes paha ke kōkua iā ʻoe e hoʻolālā a hoʻopilikino i kāu hoʻolālā pāʻina, wahi a Zanini.

"He mea maoli ka hopena o ka meaʻai a me ka manawa o ka ʻai i nā pae glucose koko i loko o ka lā, no laila ke hana pū nei me kahi ʻoihana hiki ke hāʻawi i ka ʻike i ka mea e kūpono iā ʻoe," i ʻōlelo ʻo ia.

ʻO Mallory Creveling, kahi mea kākau freelance ma New York City, e uhi nei i ke olakino, olakino, a me ka meaʻai no nā makahiki he 10 a ʻoi. Ua ʻike ʻia kāna hana i loko o nā puke paʻi e like me Health Women, Ka Puke Moʻolelo Kāne, ʻAoʻao, Runner's World, Health, a me Shape, kahi āna i mālama ai i kahi kūlana limahana. Ua hana ʻo ia ma ke ʻano he hoʻoponopono ma ka makasina Daily Burn a me Family Circle. Hana pū ʻo Mallory, kahi hoʻomaʻamaʻa pilikino pilikino, me nā mea kūʻai pilikino pilikino ma Manhattan a ma kahi studio ikaika ma Brooklyn. Ma Allentown, PA, ua puka ʻo ia mai ke Kulanui ʻo Syracuse University ʻo Newhouse School of Public Communication.