3 mau kumu a mākou i koho ai i kahi papaʻai momona momona, mea hoʻokumu i nā mea kanu e hoʻokele i kā mākou maʻi diabetes

Anter

• 1. Kaohi kaupaona
• 2. Ikehu
• 3. Ka liʻiliʻi o ka maʻi maʻi lōʻihi
• He aha kahi lā ma kēia papaʻai e like me mākou
• ʻO ka lawe lawe ʻana

I ka ʻimi ʻana o ka ikehu hou a me ka maikaʻi o ke kaohi kō kō? ʻO kahi haʻihaʻi momona, kahua kanu, a me kahi ʻano meaʻai āpau paha ka pane. ʻElua mau mea kākoʻo diabetes e wehewehe i ke kumu i lilo ai kēia meaʻai i mea pāʻani no lākou.

Hoʻopā ka olakino a me ke olakino i kēlā me kēia o mākou. ʻO kēia kahi moʻolelo.

I ko ke ao nei o kēia lā, ua lilo ka paʻakikī o ka maʻi diabetes i mea paʻakikī. ʻO ka nui o nā ʻōlelo aʻoaʻo - he paio paha i kekahi manawa - hiki ke waiho iā ʻoe me ka huikau a me ka manaʻolana ʻole, maopopo ʻole pehea e ʻai ai e kaohi i kou kō kō a hoʻēmi i kou makaʻi no nā pilikia lōʻihi o ke ʻano diabetes 1 a 2 paha.

Noho mākou me ka maʻi diabetes ʻano 1 no ka huina o 25 mau makahiki a ua hoʻāʻo me nā holoholona ʻelua a me nā mea kanu haʻahaʻa-carbohydrate.

Me ka ʻike ʻole, ʻai mākou ʻelua iā mākou iho i ke kūpaʻa ʻana o ka insulin e ka ʻai ʻana i nā papaʻai kiʻekiʻe i ka momona a me nā protein. ʻO ka ikehu haʻahaʻa, ʻehaʻeha o nā mākala, ka hopohopo, ka ʻiʻina o ka meaʻai, a me ke kō i kō ka kō i hoʻopilikia ʻia iā mākou.

I ka ʻimi ʻana o ka ikehu hou a me ka maikaʻi o ke kaohi kō kō, ua hoʻololi mākou i kahi momona momona, nā mea kanu, a me nā ʻano meaʻai āpau. ʻO ka ʻai ʻana i kēia papaʻai ua hoʻomaikaʻi maikaʻi i kā mākou kaohi kō kō, hoʻemi i kā mākou waiwai A1C, hāʻawi iā mākou i nā tona o ka ikehu, a hoʻemi i kā mākou hoʻohana o ka insulin e like me 40 pākēneka.

ʻO nā mea kanu, nā meaʻai āpau e like me nā huaʻai, nā mea kanu, nā legume, a me nā kīʻaha holoʻokoʻa i waena o nā meaʻai momona-momona loa ma ka honua. Ua piha lākou me ʻeono papa nui o nā meaola, e like me:

• nā wikamina
• nā minelala
• puluniu
• wai
• nā antioxidants
• nā mea hoʻomaʻemaʻe kino

ʻO ka ʻai ʻana i kahi papa momona, nā mea kanu, nā meaʻai holoʻokoʻa holoʻokoʻa kahi ala maʻalahi e hoʻonui i kāu lawe ʻana i ka momona, ka mea e hoʻēmi ai i ka momona o ke kino, a hoʻonui i ke olakino o nā kino āpau i kou kino.

No kēlā poʻe e noho nei me ka maʻi diabetes, pono ka ʻai pono. E hōʻoia mau me kāu kauka ma mua o ka hoʻomaka ʻana i kahi hana hou.

ʻOiai ʻaʻole kūpono kēia hoʻolālā no nā mea āpau, he mea hoʻololi pāʻani ia no mākou. Eia nā kumu ʻekolu e manaʻo ai mākou e holomua mākou i kahi papa ʻai ʻai momona momona momona.

1. Kaohi kaupaona

Hoʻopiha ʻia nā meaʻai mea kanu holoʻokoʻa i ka wai a me ka fiber, kahi e hoʻoneʻe ai i kou ʻōpū a hoʻouna i kahi hōʻailona i kou lolo e haʻalele i ka ʻai ʻana. ma mua ua hoʻopau ʻoe i nā calories he nui loa.

No laila, lilo ʻoe i "piha mīkini" ma mua o kou lilo ʻana i "piha calorically," ʻo ia kahi ala maʻalahi e pale aku ai i ka ʻai ʻana i nā calorie he nui.

ʻO kā mākou meaʻai āpau punahele pū kekahi:

• Legume: nā pīni pinto, nā pī navy, nā pī i hoʻokaʻawale ʻia, nā lihi, nā pī ʻōmaʻomaʻo
• Hoʻopili i nā hua piha: laiki palaunu, millet, teff, barley
• Nā mea kanu non-starchy: zucchini, broccoli, kāloti, beets, fungus
• Nā lau lauens: lettuce, spinach, Kuikilana chard, arugula
• Nā mea kanu Starchy: kaʻuala, butternut squash, yams, corn
• Hua: 'āpala, pears, blueberry, mangos
• Nā mea kanu a me nā mea ʻala: turmeric, kinamona, kāleka, paprika

2. Ikehu

ʻO ka ʻai ʻana i ka papaʻai low-carb (ʻo ia ka mea maʻamau no ka poʻe e noho ana me ka maʻi diabetes) hiki maoli hoʻēmi kou pae ikehu ma luna o ka manawa, no ka mea pinepine ka lawa ʻole o ka glucose no kou lolo a me nā mākala.

ʻO ka poʻe e ukali nei i ka papaʻai momona haʻahaʻa-momona ʻaʻole ka palena wale i nā meaʻai e like me ka hua a me ka uala, akā kaupalena ʻia i nā mea kanu e like me nā pepa bele a me nā ʻōmato, no ka mea ʻo kēia mau meaʻai āpau ke hiki ke hoʻokau iā lākou ma luna o kā lākou loaʻa i nā lā a pau i ka manawa o ka momona

He wahie ʻo Glucose no nā kino āpau i kou kino, no laila ke hoʻokō ʻoe hou aku ʻo nā meaʻai momona a pau i loko o kāu papaʻai - e like me nā huaʻai - loaʻa i kou lolo a me nā mākala ka lako pono o ka glucose.

ʻO ia ka mea e noʻonoʻo ai ʻoe me ka makaʻala a me ka ikaika. Ua ʻike mākou ʻo ka ʻai ʻana i ka papaʻai waiwai mea kanu kekahi o nā mea maʻalahi loa e hiki ai iā mākou ke hana me ka nui loa - a koke - hoʻonui i kā mākou pae ikehu.

3. Ka liʻiliʻi o ka maʻi maʻi lōʻihi

Ma waho aʻe o ka mālama ʻana i kā mākou diabetes, aia kekahi pūʻulu o nā pono kūpono ʻē aʻe o kēia papaʻai. Ke kuhikuhi nei ka noiʻi i ka ʻoiaʻiʻo o ka momona momona, nā mea kanu, nā meaʻai holoʻokoʻa holoʻokoʻa kekahi ala kūpono e hōʻemi ai i kou makaʻi no nā maʻi maʻi, e like me:

• maʻi maʻi maʻi
• kolesterol kiʻekiʻe
• hypertension
• maʻi ʻaʻai
• ake momona
• hakuʻala ʻole
• neuropathy ākea
• Maʻi ʻo Alzheimer

He aha kahi lā ma kēia papaʻai e like me mākou

ʻO kā Robby lā laʻana

• ʻAina kakahiaka: 1 Keitt mango, 1 medium papaya, 1 poʻo lettuce romaine
• ʻAina awakea: 2 Keitt mangoes, 2 bele pepa, 1 ʻeke o arugula
• Mea ʻai ahiahi: 1 kīʻaha blueberry hihiu, 1/2 Keitt mango, 1/2 poʻo o ka cauliflower
• ʻAina ahiahi: hāʻule ka salakeke arugula

ʻO ka lā laʻana o Cyrus

• ʻAina kakahiaka: 1 mea kanu maka maka, 1/2 Maradol papaya
• ʻAina awakea: 2 mau mea kanu maka, 2 mau māno, 1 ipu kuke quinoa
• Mea ʻai ahiahi: 1/2 ʻO Maradol papaya, kekahi mau ʻōmato
• ʻAina ahiahi: nā saladi nui he 3-4 mau ʻāpana o ka milo, 1/2 ʻaka onion, zucchini i kuʻi ʻia, 2-3 mau ʻōmato, 1/2 kīʻaha garbanzo, 1 kāloti nui i ʻoki ʻia, 2 kukama, 1 kele. ʻo ka vīneka cider cider, a me nā mea ʻala me ka curry pauka, kumino, paprika puhi, ʻeleʻele, a me ka pepa cayenne.
• Meaʻai meaʻai: hau kalima paina hau a i ʻole pola ʻoka

ʻO ka lawe lawe ʻana

Inā hoihoi ʻoe i ka hoʻemi ʻana i kou makaʻi no nā pilikia o ka maʻi kō, ka lilo ʻana o ke kaupaona, ka loaʻa ʻana o ka ikehu, ka ʻai ʻana me ka ʻole o ka palena, a me ka ʻōlelo ʻana i ka ʻai nui, a laila ʻo ka momona momona, a me nā mea kanu, nā meaʻai āpau wale nō ka pane iā ʻoe. ua ʻimi nei. No mākou ia.