Maikaʻi nā Mushroom no ka poʻe me ka maʻi diabetes?

Anter

• Meaʻai kūpono
• ʻO ka papa kuhikuhi Glycemic a me ka ukana glycemic o nā fungus
• Nā pono kūpono no nā poʻe me ka maʻi kō
• Ke hoʻohui nei i nā lau i kāu papaʻai
• Ke laina lalo

Hāʻawi ʻia ka maʻi diabetes i ke kiʻekiʻe o ke kō kō, e pili ana i ka papaʻai olakino e kōkua ai i ka mālama ʻana i ke kō i ke kō i ka mālama ʻana ().

Eia nō naʻe, hiki ke maʻalahi ka ʻōlelo ma mua o ka hana ʻana, a paʻakikī paha i ka poʻe me ka maʻi diabetes e hoʻoholo i nā meaʻai e ʻai a pale aku ai.

Haʻahaʻa nā puʻupuʻu i nā carbs a me ke kō a i manaʻo ʻia he anti-diabetic waiwai.

Hōʻike kēia ʻatikala i ke kumu he koho maikaʻi loa nā kamalā inā loaʻa ʻoe i ka maʻi diabetes.

Meaʻai kūpono

Nui a hewahewa nā ʻano ʻāhi, e like me ke pihi kuʻuna a i ʻole ka ʻūlū keʻokeʻo, shiitake, portobello, a me nā hua ʻōhi ʻōhiʻu e inoa ai i kekahi.

I loko nō o ko lākou ʻano ʻokoʻa a me ka ʻono, loaʻa like lākou i nā ʻano kikoola ponoolaola, i hōʻike ʻia e nā haʻahaʻa kō a me nā momona.

Hāʻawi kahi kīʻaha (70 gram) o nā mushroom maka i kēia ():

• Kalepona: 15
• Kāpena: 2 gram
• Kō: 1 gram
• Kumuʻiʻo: 2 gram
• Momona: 0 gram
• Wikamina B2, aiʻole riboflavin: 22% o ka Daily Value (DV)
• ʻO Vitamin B3, a niacin paha: 16% o ka DV
• Selenium: 12% o ka DV
• Phosphorous: 5% o ka DV

Loaʻa ka momona i ka selenium a me kekahi mau huaora B. ʻO ka wikamina B kahi hui o ʻewalu mau wikamina hiki ke hoʻoheheʻe wai e hoʻopili ikaika ʻia i ka hoʻomaikaʻi ʻana o ka lolo. I kēia manawa, ʻo ka selenium kahi antioxidant ikaika e hoʻokani i kahi kuleana nui i ka hana thyroid (,).

ʻO nā Mushroom kahi calorie haʻahaʻa, nā mea ʻai momona momona i hiki ke ʻoliʻoli ma ka papaʻai diabetes. Hāʻawi pū lākou i nā selenium kiʻekiʻe a me kekahi mau huaora B.

ʻO ka papa kuhikuhi Glycemic a me ka ukana glycemic o nā fungus

ʻO ka papa kuhikuhi glycemic (GI) a me ka ukana glycemic (GL) ʻelua mau ʻōnaehana hoʻonohonoho e kōkua ai i ka loiloi i ka hopena o nā meaʻai i loko o ke kō i ke kō kō.

He papahana kaulana lāua ʻelua a hoʻohana ākea ʻia i ka mālama ʻana i nā maʻi maʻi mau e like me ka maʻi kō (,,).

Hoʻonohonoho ka hana GI i nā meaʻai ma kahi pālākiō o 0-100 a haʻi iā ʻoe pehea lākou e hopena ai i kāu pae kō kō ma ke koho ʻana iā lākou i ʻekolu mau ʻāpana ():

• haʻahaʻa GI: 1–55
• waena GI: 56–69
• kiʻekiʻe GI: 70–100

ʻO nā meaʻai me kahi GI haʻahaʻa e hāpai i kāu mau kō kō i ke kiʻekiʻe o ka wikiwiki. Hoʻohālikelike, nā mea me kahi GI kiʻekiʻe e hoʻokuʻi iā lākou i ka spike.

ʻOkoʻa, hiki ke hoʻokaʻawale ʻia nā meaʻai e kā lākou GL, kahi e noʻonoʻo ai i kahi GI o ka meaʻai, a me kāna ʻikena a me ka nui o ka lawelawe ʻana. Hoʻoholo ʻia e ka hoʻonui ʻana i ka GI e ka ʻikepili carb o kahi nui lawelawe kikoʻī a me ka hoʻokaʻawale ʻana i ka hopena e 100 ().

Hoʻonohonoho pū ka ʻōnaehana GL i ka meaʻai i ʻekolu mau ʻāpana ():

• haʻahaʻa GL: 10 a ma lalo
• waena GL: 11–19
• kiʻekiʻe GL: 20 a ʻoi aʻe

Pēlā nō me GI, haʻi aku kahi GL haʻahaʻa iā ʻoe i kahi meaʻai e hoʻopili iki i kāu mau kō kō kō, akā ʻo kahi kiʻekiʻe GL e hōʻike i kahi hopena ʻoi aku ka nui.

ʻOiai he fungi nā ʻenehana, noʻonoʻo lākou i nā mea kanu keʻokeʻo - e like me nā ʻakaʻakai a me kālika - me kahi GI liʻiliʻi o 10-15 a me kahi GL o lalo o 1 i kēlā me kēia kīʻaha (70 gram), ʻo ia hoʻi ʻaʻole lākou e hoʻonui i kāu kō kō kō. (11).

Manaʻo ʻia nā ʻūlū he GI haʻahaʻa a me ka ʻai GL haʻahaʻa, ʻo ia hoʻi ʻaʻole lākou e hoʻonui i kāu mau kō kō.

Nā pono kūpono no nā poʻe me ka maʻi kō

Hiki ke pōmaikaʻi ʻia nā kamalā i kekahi ʻano o ka maʻi kō.

Hōʻike ka noiʻi i ka ʻai ʻana i kahi papaʻai momona i nā mea kanu e like me ka hua ʻai a me nā meaʻai momona-ʻē aʻe hiki ke kōkua i ka pale ʻana i ka maʻi diabetes, e pili ana i ka 14% o nā hāpai keiki ma ka honua holoʻokoʻa a pili i ka makuahine a me ke keiki (,,).

Mahalo i kā lākou kiʻekiʻe vitamona B, hiki i nā mushroom ke pale aku i ka hoʻohaʻahaʻa ʻana i ka hana noʻonoʻo a me ka dementia i nā mākua me nā hemahema o ka huaora B, a me nā mea maʻi diabetes e lawe i ka metformin lāʻau e kāohi i ko lākou mau kō kō (().

Ma waho aʻe o nā huaʻai B, nā hui bioactive nui i nā kamalā - polysaccharides - loaʻa paha nā anti-diabetic waiwai.

Hōʻike ka noiʻi ʻana i nā holoholona me ka maʻi diabetes ʻano 2 e hoʻohaʻahaʻa nā pae kō kō i ke kiʻekiʻe o ke kō, hoʻomaikaʻi i ke kūpaʻa ʻana o ka insulin, a hoʻēmi i ka ʻino o ka maʻi pancreatic (,,,).

Hoʻohui, ka soluble fiber beta glucan - kekahi o nā ʻano polysaccharides i loaʻa i nā ʻalā - hoʻolohi i ka digestion a hoʻopaneʻe i ka lawe ʻana o nā kō, a pēlā e kaohi ai i kāu mau kō kō i ke kō ma hope o ka pāʻina ʻana (,,).

Hiki i nā Polysaccharides ke hoʻohaʻahaʻa hoʻi i nā pae kolesterol, a laila e hoʻoliʻiliʻi i ka makaʻi o ka maʻi puʻuwai a me ka hahau e pili ana i ka maʻi diabolo ʻole (,,).

ʻO ka mea i ʻōlelo ʻia, pono hou ʻia kahi noiʻi hou e ʻike pono ai pehea e hoʻomaikaʻi ai nā huaʻai B a me nā polysaccharides i nā huaʻai i ka poʻe me ka maʻi kō.

Hiki ke kōkua i nā huaʻai B a me nā polysaccharides i nā huaalike i ka mālama ʻana a me ka pale ʻana i ka maʻi kō a me nā pilikia. Eia naʻe, pono hou ʻia ka noiʻi kanaka e hōʻoia i kēia.

Ke hoʻohui nei i nā lau i kāu papaʻai

Hāʻawi ʻia i nā ʻano laulā he nui, he nui nā ala e hoʻohui iā lākou i kāu papaʻai, e like me ka ʻai ʻana iā lākou i ka maka, ʻai ʻia, pūlehu ʻia, palaoa ʻia, a i ʻole i ka mea ʻono a kopa paha.

Inā ʻoe e ʻimi nei i nā ala hou a ʻono hoʻi e hoʻohui iā lākou i kāu mau papaʻai, e hoʻāʻo i kēia mushroom carb haʻahaʻa a me ka skillet raiki cauliflower.

No kēia meaʻai pono ʻoe i ka mea aʻe:

• 1.5 mau kīʻaha (105 gram) o nā mushroom, ʻoki
• 1.5 mau kīʻaha (200 gram) o ka laiki cauliflower
• 1 kīʻaha (30 gram) o ka milo
• 1/4 kīʻaha (40 gram) o ka ʻaka, ʻokiʻoki
• 1 aila aila ʻoliva
• 1 koʻokoʻo keleka, ʻoki ʻia
• 1 ʻāpana kālika liʻiliʻi, ʻeli ʻia
• 3 tbsp (45 ml) o ka palaʻai mea kanu
• ʻO ka paʻakai, ka pepa, a me ka meaʻai soy e ʻono ai

E kau i kahi pūkana nui ma kahi wela wela a hoʻohui i ka aila ʻoliva. E hoʻomoʻi i nā ʻakaʻakai a me ke keleta a kuke no 5 mau minuke. A laila hoʻohui i ka kālika a kuke no kekona kekona.

ʻO ka mea aʻe, e hoʻomoʻi i nā momona a kālua a hiki i ka kuke ʻana. A laila hoʻohui i ka laiki cauliflower a me ke koena o nā mea hana - lawe i ka spinach - a kuke a palupalu. ʻO ka mea hope loa, e hoʻohui i ka milo a me ka wā me ka paʻakai a me ka pepa ma mua o ka lawelawe ʻana.

Mālama kēia papa hana i ʻelua a hana i kahi hoʻohui maikaʻi loa i kāu ʻaina awakea a i ʻole ʻaina ahiahi.

ʻO nā Mushroom kahi mea hoʻohana a ʻono hoʻi, a ʻo ka hoʻohui ʻana iā lākou i kāu mau meaʻai e ʻae iā ʻoe e hoʻohana i kā lākou keu pono.

Ke laina lalo

Palekana nā Mushroom e ʻai inā loaʻa ʻoe i ka maʻi kō, no ka mea ʻaʻole e hoʻonui ko lākou GI a me ka ʻike GL i kāu mau kō kō kō.

Eia nō naʻe, hiki i kā lākou huaʻai B a me nā ʻike polysaccharide ke hāʻawi i nā pono olakino hou aʻe e pili pono ana no ka poʻe me ka maʻi diabetes, e like me ka hoʻomaikaʻi ʻana i ke kō a me ke kaohi kolesterol.

Ma waho o kā lākou anti-diabetic waiwai, hiki i nā mushroom ke hoʻohui i ka mea ʻono i kāu mau kīʻaha me ka ʻole o nā carbs a me nā calorie keu.