Kahi Alakaʻi i ka ʻai olakino haʻahaʻa carb me ka maʻi diabetes

Anter

• He aha ka maʻi diabetes, a he aha ka hana a ka meaʻai?
• Hiki i nā papaʻai momona haʻahaʻa ke kōkua i ka mālama ʻana i ka maʻi kō?
• He aha nā mea momona momona maikaʻi loa no ka poʻe me ka maʻi diabetes?
• ʻO nā kalakea e hāpai i nā kiʻekiʻe kō kō?
• Nā meaʻai e ʻai ai a me nā meaʻai e hōʻalo ai
• Nā meaʻai e ʻai ai
• Nā meaʻai e ʻai ai ke kūpono
• Nā meaʻai e hōʻalo ai
• ʻO kahi lā laʻana o nā meaʻai momona haʻahaʻa loa no ka poʻe me ka maʻi kō
• ʻAina kakahiaka: Nā hua moa a me ka milo
• ʻAina awakea: Salakeke Cobb
• ʻO kaʻaina awakea: Salmon me nā mea ʻai
• Huina kālika digestible no ka lā: 37 gram
• E kamaʻilio me kāu kauka ma mua o ka loli ʻana i kāu papaʻai
• Nā ala ʻē aʻe e hoʻohaʻahaʻa ai i nā pae kō kō
• Ke laina lalo

ʻO ka maʻi diabetes kahi maʻi maʻi e hoʻopili i ka poʻe ma ka hone holoʻokoʻa.

I kēia manawa, ʻoi aku ka nui o 400 miliona mau kānaka i ka maʻi diabetes ma ka honua holoʻokoʻa (1).

ʻOiai ʻo ka maʻi diabetes he maʻi paʻakikī ia, ʻo ka mālama ʻana i nā pae kō kō maikaʻi e hiki ai ke hōʻemi nui i ka pilikia o nā pilikia (2,).

ʻO kekahi o nā ala e hoʻokō ai i nā pae kō kō e ʻoi aku ai ka hahai ʻana i ka papaʻai momona haʻahaʻa.

Hāʻawi kēia ʻatikala i kahi hōʻike kikoʻī o nā meaʻai momona haʻahaʻa no ka mālama ʻana i ka maʻi kō.

He aha ka maʻi diabetes, a he aha ka hana a ka meaʻai?

Me ka maʻi hē, ʻaʻole hiki i ke kino ke hana pono i nā huaʻaleʻale.

ʻO ka maʻamau, ke ʻai ʻoe i nā kālaki, ua wāwahi ʻia lākou i loko o nā ʻāpana liʻiliʻi o ke kō, a ʻo ka hopena he kō kō.

Ke piʻi aʻe nā kō kō kō, pane ka pancreas i ka hana ʻana i ka hormone insulin. ʻAe kēia hormone i ke kō i ke kō e komo i nā hunaola.

I ka poʻe me ka ʻole diabetes, kū ka pae kō kō ma loko o kahi ākea a puni ka lā. No ka poʻe i loaʻa i ka maʻi diabetes, akā, ʻaʻole holo like kēia ʻōnaehana ma ke ʻano like.

He pilikia nui kēia, no ka mea, ʻo ka kiʻekiʻe a me ka haʻahaʻa o ke kō i ke kiʻekiʻe o ke kō e hiki ai ke hōʻeha nui.

Nui a hewahewa ke ʻano o ka maʻi kō, akā ʻo nā ʻano maʻamau ʻelua he ʻano 1 a me ka maʻi ʻaʻai ʻano 2. Hiki i kēia mau kūlana ʻelua ke hana i kēlā me kēia makahiki.

I ka maʻi diabetes 1, hoʻopau ke kaʻina hana autoimmune i nā hunaola beta e hana ana i ka insulin i ka pancreas. Lawe ka poʻe me ka maʻi kō i ka insulin i nā manawa he nui i ka lā e hōʻoia i ke komo ʻana o ka glucose i nā hunaola a noho i kahi pae olakino i ke kahe o ke koko ().

I ka ʻano diabetes he 2, hana mua nā hunaola beta i ka lawa pono o ka insulin, akā ke kūpaʻa nei nā ʻino o ke kino i kāna hana, no laila ke kiʻekiʻe nei ke kō kō. No ka uku ʻana, hana ka pancreas i ka nui o ka insulin, e hoʻāʻo nei e lawe i ke kō kō i lalo.

I ka hala ʻana o ka manawa, ua lilo nā hunaola beta i ko lākou hiki ke hana i ka nui o ka insulin (5).

ʻO nā macronutrients ʻekolu - protein, carbs, a me ka momona - ʻo ka carbs ka hopena nui i ka mālama ʻana i ke kō. ʻO kēia no ka mea e haki ke kino iā lākou i ka glucose.

No laila, pono paha ka poʻe me ka maʻi diabetes e lawe i nā kaha nui o ka insulina, ka lāʻau lapaʻau, a i ʻole ʻelua paha ke ʻai lākou i ka nui o nā mea momona.

Hemahema ka poʻe me ka maʻi diabetes i ka insulin a kū ʻole paha i nā hopena. Ke ʻai lākou i nā kāpena, hiki i ko lākou kō kō ke piʻi i nā pae weliweli ke ʻole lawe ʻia ka lāʻau.

Hiki i nā papaʻai momona haʻahaʻa ke kōkua i ka mālama ʻana i ka maʻi kō?

Kākoʻo nā noiʻi he nui i nā papaʻai momona haʻahaʻa no ka mālama ʻana i ka maʻi kō (6,,,,, 11).

I ka ʻoiaʻiʻo, ma mua o ka loaʻa ʻana o ka insulin i 1921, ua manaʻo ʻia nā papa ʻaina momona liʻiliʻi loa e mālama maʻamau ʻia no ka poʻe me ka maʻi kō.

ʻO ka mea hou aʻe, nā papaʻai momona momona e hana maikaʻi i ka wā lōʻihi ke pili ka poʻe iā lākou.

I hoʻokahi aʻo, ua ʻai ka poʻe me ka maʻi diabetes ʻano 2 i ka papa ʻaina haʻahaʻa no 6 mau mahina. Ua mālama maikaʻi ʻia ko lākou maʻi kō ma mua o 3 mau makahiki ma hope inā pili lākou i ka papaʻai ().

Pēlā nō, i ka wā i ukali ka poʻe me ka maʻi diabetes type 1 i ka papaʻai i kaupalena ʻia e ka carb, ʻo ka poʻe i ukali i ka papaʻai i ʻike i kahi hoʻomaikaʻi koʻikoʻi o nā kō kō i loko o 4 mau makahiki ().

Ua hōʻike ʻia ka noiʻi i ka poʻe me ka maʻi diabetes e hoʻomaikaʻi i ka wā lōʻihi i ka mālama ʻana i ke kō kō a ke ʻai nei ʻoe i ka papaʻai momona haʻahaʻa.

He aha nā mea momona momona maikaʻi loa no ka poʻe me ka maʻi diabetes?

ʻO ke kumo momona kūpono no nā poʻe e noho ana me ka maʻi diabetic kahi kumuhana kontroversial, ʻoiai i waena o ka poʻe e kākoʻo ana i ka palena o ke kalebona.

He nui nā noiʻi i ʻike i ka hoʻomaikaʻi koʻikoʻi i nā pae kō kō, ke kaumaha o ke kino, a me nā māka ʻē aʻe i ka wā i kaupalena ʻia ai nā carbs i 20 mau gram i kēlā me kēia lā (,).

ʻO Kauka Richard K. Bernstein, nona ka maʻi ʻaʻano 1, ʻai ʻo ia i 30 mau kolamu o nā carbs i kēlā me kēia lā a kākau i ka mālama kō kō ʻana i ka maikaʻi i kāna poʻe maʻi i ukali i ke ʻano like ().

Eia nō naʻe, hōʻike ʻia kahi noiʻi ʻē aʻe i ka palena o ke kaohi kalepona ʻoi aku ka maikaʻi, e like me 70-90 gram o ka nui o nā kaloka, a i ʻole 20% o nā calorie mai nā kalakeke, he mea maikaʻi ().

Hiki ke loli paha ka nui o nā carbs i kēlā me kēia kanaka, no ka mea he pane ʻokoʻa kā kēlā me kēia i nā carbs.

Wahi a ka American Diabetes Association (ADA), ʻaʻohe mea nui o kaʻai āpau e hana no nā poʻe āpau me ka maʻi kō. ʻO nā hoʻolālā ʻai pilikino pilikino, ka mea e noʻonoʻo ai i kāu mau makemake papaʻai a me nā pahuhopu metabolic, ʻoi aku ka maikaʻi (17).

Paipai pū ka ADA i kēlā me kēia kanaka e hana pū me kā lākou hui kauka e hoʻoholo i ka lawe ʻana o ka carb i kūpono no lākou.

I ʻike ai i kāu helu kūpono o nā kālake, makemake paha ʻoe e ana i kou glucose koko me ka mika ma mua o ka pāʻina a 1 hou a 2 mau hola ma hope o ka ʻai ʻana.

Ke waiho nei ke kō kō i lalo o 140 mg / dL (8 mmol / L), ke kiko e hiki ai ke hōʻino i nā aʻalolo, hiki iā ʻoe ke ʻai i 6 mau gram, 10 mau lika, a i ʻole 25 mau kalima o nā kapakomo i kēlā me kēia pāʻina ma kahi papaʻai momona haʻahaʻa. .

Aia ia i kāu ahonui pilikino. E hoʻomanaʻo wale nō i ka lula maʻamau ʻoi aku ka liʻiliʻi o nā carbs āu e ʻai ai, ʻo ka emi ʻana o kāu kō kō.

A, ma mua o ka hoʻopau ʻana i nā kalakeke āpau, pono e hoʻopili pū kahi papaʻai momona momona olakino i ka momona-momona, nā kumu wai kalapona kiʻekiʻe, e like me nā mea kanu, nā hua, nā hua, a me nā ʻanoʻano.

ʻO ka lawe ʻana o Carb ma waena o 20-90 gram i kēlā me kēia lā i hōʻike ʻia he maikaʻi ma ka hoʻomaikaʻi ʻana i ka mālama kō kō ʻana i ka poʻe me ka maʻi kō. Eia nō naʻe, ʻoi aku ka maikaʻi o ka hoʻāʻo ʻana i ke kō kō ma mua a ma hope o ka ʻai ʻana e ʻike ai i ka palena o kāu kalapona ponoʻī.

ʻO nā kalakea e hāpai i nā kiʻekiʻe kō kō?

I nā meaʻai mea kanu, loaʻa nā carbs i ka hoʻohui ʻia o ka starch, kō, a me ka fiber. ʻO ka starch a me nā kō kō e hāpai i ke kō kō.

ʻO ka puluniu i ʻike kūlohelohe ʻia i nā meaʻai, ka mea hiki ke hoʻoheheʻe ʻia a i ʻole insoluble paha, ʻaʻole ia e haki i ka glucose i loko o ke kino, a hāpai ʻole i nā kiʻekiʻe o ke kō kō (18).

Hiki iā ʻoe ke unuhi maoli i nā ʻalekola pulupulu a me nā kō mai nā huina piha o ka ʻāpana, e waiho ana iā ʻoe me ka ʻona a me ka ʻupena digestible a i ʻole "net". ʻO kahi laʻana, loaʻa i 1 kīʻaha o ka cauliflower he 5 mau kālaka, a he 3 o lākou he fiber. No laila, ʻo ka ʻikepili karbika net o 2 gram.

Prebiotic puluniu, e like me ka inulin, ua hōʻike ʻia e hoʻomaikaʻi i ka hoʻokēʻai ʻana i ke kō a me nā hōʻailona olakino ʻē aʻe i ka poʻe me ka maʻi diabetes 2 ().

Hoʻohana pinepine ʻia nā waiʻona kō, e like me ka maltitol, xylitol, erythritol, a me ka sorbitol, e hoʻomomona ai i nā kanakē kō a me nā huahana "ʻai" ʻē aʻe.

ʻO kekahi o lākou, ʻo ia hoʻi ka maltitol, hiki ke hāpai i nā pae kō kō i nā poʻe me ka maʻi kō.

No kēia kumu, e akahele me ka akahele me ka hoʻohana pono i ka mea hana carb net, ʻoiai ʻaʻole pololei ka helu i helu ʻia ma ka lepili o kahi huahana inā e unuhi ʻia nā carbs āpau i hāʻawi ʻia e ka maltitol mai ka huina.

Eia kekahi, ʻaʻole hoʻohana ʻia ka mea hana net net e ka Food and Drug Administration (FDA) a i ʻole ka ADA.

He kumuwaiwai waiwai paha kēia kākini kalaka. Hāʻawi ia i ka ʻikepili no nā meaʻai he haneli i nā carbs āpau, carbs net, fiber, protein a me ka momona.

Hoʻopiʻi nā Starches a me nā kō i nā pae kō kō, akā ʻaʻole pēlā ka fiber dietary. Hiki ke hāpai i ke kō kōkiko maltitol i ke kō kō.

Nā meaʻai e ʻai ai a me nā meaʻai e hōʻalo ai

ʻOi aku ka maikaʻi o ka nānā ʻana i ka ʻai ʻana i ka momona momona, nā meaʻai āpau me ka nui o nā meaola.

He mea nui nō hoʻi e hoʻolohe i ka wī o kou kino a me nā hōʻailona piha, me ka nānā ʻole i kāu mea e ʻai ai.

Nā meaʻai e ʻai ai

Hiki iā ʻoe ke ʻai i nā mea ʻai momona momona ma hope a piha ʻoe. E hōʻoia hoʻi e lawa ka protein i kēlā me kēia pāʻina.

• ʻiʻo, manu moa, a me nā iʻa iʻa
• huamoa
• tī
• nā mea kanu nonstarchy (ʻo ka hapa nui o nā mea kanu koe ka mea i helu ʻia ma lalo)
• ʻāpala
• ʻoliva
• ka aila ʻoliva, ka aila niu, ka bata, ka kirima, ka kirīmi kawa, a me ka tī waiū

Nā meaʻai e ʻai ai ke kūpono

Hiki iā ʻoe ke ʻai i nā meaʻai aʻe ma nā mea liʻiliʻi ma nā pāʻina, ke kaukaʻi ʻia i kāu hoʻomanawanui ponoʻī.

• Berry: 1 kīʻaha a ʻoi aku paha
• Plain, yogurt Greek: 1 kīʻaha a ʻoi aku paha
• ʻAhi tī: 1/2 kīʻaha a ʻoi aku paha
• Nā hua kanu a me nā pī: 1-2 auneke, a i ʻole 30-60 gram
• Nā hua Flaxseeds a chia paha: 2 punetēpu
• Kokoleka pouli (ma ka liʻiliʻi 85% koko): 30 gram a ʻoi aku paha
• Pākuʻi hoʻoilo (butternut, acorn, kaʻuala, spaghetti, a me hubbard): 1 kīʻaha a ʻoi aku paha
• Waiona: 1.5 auneke, a i ʻole 50 gram
• ʻO ka waina maloʻo ʻulaʻula a keʻokeʻo paha: 4 auneke, a i ʻole 120 gram

ʻO nā legume, e like me ka pī, nā lihi, a me nā pīni, he waiwai olakino o ka protein, ʻoiai he carbs pū kekahi. E hoʻokomo pono iā lākou i ka helu helu o kēlā me kēia lā.

ʻO ka hoʻohaʻahaʻa nui ʻana i nā carbs hoʻohaʻahaʻa pinepine i nā pae o ka insulin, ka mea e hoʻokuʻu i nā puʻupaʻa e hoʻokuʻu i ka sodium a me ka wai (20).

E hoʻāʻo e ʻai i kahi kīʻaha o ka broth, i kekahi mau ʻoliva, a i ʻole kekahi mau mea ʻomona momona paʻakai e hoʻopiha ai i ka sodium i nalowale. Mai makaʻu e hoʻohui i kahi paʻakai keu i kāu mau meaʻai.

Eia nō naʻe, inā loaʻa ʻoe i ka puʻuwai puʻuwai kūpikipiki, nā maʻi ʻōpū, a i ʻole ke koko kiʻekiʻe, e kamaʻilio me kāu kauka ma mua o ka hoʻonui ʻana i ka nui o ka sodium i kāu papaʻai.

Nā meaʻai e hōʻalo ai

Kiʻekiʻena kēia mau meaʻai i nā haʻuki a hiki ke hoʻonui i ke kiʻekiʻe o ke kō i nā poʻe me ka maʻi diabetes.

• ka berena, pasta, palaʻai, kulina, a me nā ʻano mea ʻē aʻe
• ʻO nā mea kanu starchy, e like me kaʻuala, ʻuala, uala, a me ke kalo
• waiū
• nā hua ʻē aʻe ma mua o nā hua
• wai, soda, kuʻi, kī ʻono, a pēlā aku.
• pia
• nā mea ʻono, nā mea i hoʻomoʻa ʻia, nā kanakē, nā ʻaikalima, a pēlā aku.

Hoʻopili i nā meaʻai momona momona e like me kaʻiʻo, iʻa, hua manu, iʻa iʻa, nā mea kanu nonstarchy, a me nā momona momona. Hōʻalo i nā meaʻai i kiʻekiʻe i nā kālaki.

ʻO kahi lā laʻana o nā meaʻai momona haʻahaʻa loa no ka poʻe me ka maʻi kō

Eia kahi papa kuhikuhi me 15 gram a ʻoi aku paha o nā carbs digestible i kēlā me kēia pāʻina. Inā ʻoi aku ka haʻahaʻa a haʻahaʻa paha o kāu hoʻomanawanui pilikino, hiki iā ʻoe ke hoʻoponopono i nā nui lawelawe.

ʻAina kakahiaka: Nā hua moa a me ka milo

• 3 mau hua i hoʻomoʻa ʻia i ka waiūpaka (1.5 mau kolamu o nā kalaka)
• 1 kīʻaha i hala i ka spinach (3 gram o nā kālaki)

Hiki iā ʻoe ke hoʻopili i kāu mau hua a me ka milo me:

• 1 kīʻaha blackberry (6 gram o carbs)
• 1 kīʻaha kope me ka waiūpaʻa a me ke koho kō kō ʻole i ke kō

Huina kālika digestible: 10.5 gram

ʻAina awakea: Salakeke Cobb

• 3 auneke (90 gram) moa moa i kuke ʻia
• 1 auneke (30 gram) ʻO ka tī Roquefort (1/2 gram o nā kalaka)
• 1 kālani pēpē
• 1/2 avocado waena (2 gram o carbs)
• 1 kīʻaha ʻokiʻoki (5 mau koleka)
• 1 kīʻaha kuʻi ʻia (1 gram o nā kalakeka)
• ka ʻaila ʻoliva a me ka vīnega

Hiki iā ʻoe ke hoʻopili i kāu salakeke me:

• 20 gram (2 mau kaha liʻiliʻi) 85% kokolekaʻeleʻele (4 gram o nā ʻākeke)
• 1 kīʻaha o ke kīʻī hau me ke koho kō ʻole a kō kō

Huina kālika digestible: 12.5 gram.

ʻO kaʻaina awakea: Salmon me nā mea ʻai

• 4 auneke salmon i hoʻomoʻa ʻia
• 1/2 kīʻaha saucedini zucchini (3 gram o nā kālaki)
• 1 kīʻaha sautéed mushroom (2 gram o nā kālaki)

E hoʻopiha ai i kāu pāʻina a no ka mea ʻono:

• 4 auneke (120 g) waina ʻulaʻula (3 gram o nā kāloti)
• ʻO 1/2 kīʻaha i kālai ʻia i nā strawberry me ka waiū whipped
• 1 mau auneke ʻokiʻoki i nā walnuts (6 gram o nā kālaki)

Huina kālika digestible: 14 gram

Huina kālika digestible no ka lā: 37 gram

No nā manaʻo hou aʻe, eia ka papa inoa o nā meaʻai pālau momona he ʻehiku wikiwiki, a me ka papa inoa o 101 mau papa kuhikuhi momona momona maikaʻi.

ʻO kahi papaʻai no ka mālama ʻana i ka maʻi kō e pono ke kau ʻana i nā carbs ma mua o ʻekolu mau pāʻina. Pono i kēlā me kēia pāʻina ke kaulike o ka protein, nā momona momona, a me kahi liʻiliʻi o nā kalakeke, ka hapa nui mai nā mea kanu.

E kamaʻilio me kāu kauka ma mua o ka loli ʻana i kāu papaʻai

Ke kapu ʻia nā carbs, pinepine ka hōʻemi nui ʻana i ke kō kō.

No kēia kumu, e hoʻoliʻiliʻi pinepine kāu kauka i kāu insulin a me nā lāʻau lapaʻau ʻē aʻe. I kekahi mau hihia, hoʻopau paha lākou i kāu lāʻau lapaʻau.

Ua hōʻike ʻia kahi noiʻi ua hiki i 17 o 21 mau haumāna hoʻopaʻa haʻawina me ka maʻi ʻaʻai ʻano 2 ke hoʻokū a hōʻemi paha i kā lākou lāʻau diabetic ke kaupalena ʻia nā carbs i 20 gram i ka lā ().

I loko o kahi noi ʻē aʻe, ʻo nā mea komo me ka maʻi diabetes type 1 i hoʻopau ʻia ma lalo o 90 mau kolamu o nā carbs i kēlā me kēia lā. Ua hoʻomaikaʻi ʻia ko lākou glucose koko, a ua liʻiliʻi ka likelika o ke kō kō haʻahaʻa no ka mea ua hoʻemi nui ʻia nā dosine insulin ().

Inā ʻaʻole e hoʻoponopono ʻia ka insulin a me nā lāʻau ʻē aʻe no ka papaʻai momona haʻahaʻa, hiki i kahi kiʻekiʻe o ka pae haʻahaʻa o ke kōkō glucose i ʻike ʻia, ʻo hypoglycemia hoʻi.

No laila, he mea nui e kamaʻilio ka poʻe lawe i ka insulin a i ʻole nā ​​lāʻau maʻi diabetes ʻē aʻe me kā lākou kauka ma mua ke hoʻomaka nei i ka papaʻai momona haʻahaʻa.

Pono ka hapa nui o ka poʻe e hōʻemi i kā lākou ana o ka insulin a i ʻole nā ​​lāʻau maʻi diabetic ke ukali nei i ka papaʻai momona haʻahaʻa. ʻO ka hana ʻole ʻana e hopena paha i nā pae kō kō haʻahaʻa.

Nā ala ʻē aʻe e hoʻohaʻahaʻa ai i nā pae kō kō

Ma waho aʻe o ka ukali ʻana i ka papaʻai momona haʻahaʻa, hiki i ka hoʻoikaika kino ke kōkua i ka mālama ʻana i ka maʻi kō ma o ka hoʻomaikaʻi ʻana i ka ʻike insulin.

ʻO ka hui pū ʻana o ka hoʻomaʻamaʻa kūʻē a me ka hoʻoikaika aerobic ka mea maikaʻi loa ().

He mea koʻikoʻi ka hiamoe maikaʻi. Ua hōʻike mau ʻia ka noiʻi ʻana i ka poʻe hiamoe maikaʻi ʻole ka hoʻonui ʻia o ka makaʻu no ka hoʻomohala ʻana i ka maʻi diabetes.

Ua ʻike ʻia kahi noiʻi ninaninau hou i kēlā me kēia poʻe me ka maʻi diabetes i hiamoe iā 6.5 a i 7.5 mau hola i kēlā me kēia pō ua ʻoi aku ka maikaʻi o ka mālama ʻana i ka glucose koko i ka poʻe i hiamoe no ka liʻiliʻi a ʻoi paha ka manawa ().

ʻO kekahi kī i ka mālama kō kō maikaʻi ʻana? Hoʻoponopono pū kekahi i kou koʻikoʻi. Ua hōʻike ʻia ʻo Yoga, qigong, a me ka noʻonoʻo ʻana e hoʻohaʻahaʻa i ke kō a me nā pae o ka insulin (24).

Ma waho aʻe o ka ukali ʻana i ka papaʻai momona haʻahaʻa, ka hoʻoikaika kino, ka hiamoe maikaʻi, a me ka hoʻokele koʻikoʻi hiki ke hoʻomaikaʻi hou i ka mālama diabetes.

Ke laina lalo

Hōʻike nā haʻawina e hiki i nā papaʻai momona haʻahaʻa ke mālama pono i ka ʻano diabetes 1 a me ka 2.

Hiki i nā papaʻai low carb ke hoʻomaikaʻi i ka hoʻokele kō kō, hoʻoliʻiliʻi i nā pono o ka lāʻau, a hoʻoliʻiliʻi i ka pilikia o nā pilikia diabetic.

E hoʻomanaʻo wale ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻololi ʻana i nā papaʻai, ʻoiai e pono e hoʻoponopono ʻia kāu mau lāʻau lapaʻau.