ʻO ka papaʻai kūpono no ka Prediabetes

Anter

• Pehea e pili ai ka ʻai i ka prediabetes
• ʻAi olakino
• Nānā i nā carbs me ka papa kuhikuhi glycemic
• Ka mālama ʻāpana
• ʻO ka ʻai ʻana i nā meaʻai momona
• E ʻoki i nā mea inu kō
• Inu ʻalekohola i ke kaulike
• ʻAi i ka ʻiʻo wīwī
• E inu nui ana i ka wai
• Hele pū ka hoʻoikaika kino a me ka papaʻai
• Ka haki ʻana i ke kaulahao prediabetes

He aha ka prediabetes?

Hiki ke makaʻu kahi hōʻailona prediabetes. Kaha ʻia kēia ʻano e ke kō kiʻekiʻe o ke kō (glucose) kiʻekiʻe ma muli o ke kūpaʻa ʻana o ka insulin. He kūlana kēia e hoʻohana pono ʻole ai ke kino i ka insulin. He mea mua ia i ka maʻi diabetes 2.

Wahi a ka Mayo Clinic, hiki i ka poʻe me ka prediabetes ke hoʻonui i ka makaʻu i ka hoʻomōhala ʻana i ka maʻi ʻano 2. Me ka prediabetes, hiki paha iā ʻoe ke makaʻu i ka ulu ʻana i ka maʻi maʻi ʻōpū.

Eia naʻe, ʻaʻohe manaʻo o kahi hōʻailona prediabetes e loaʻa maoli ʻoe i ka maʻi diabetes 2. ʻO ke kī ke komo mua - e lawe i kāu kō kō i waho o ka pae prediabetes. He mea nui kāu papaʻai, a pono ʻoe e ʻike i ke ʻano o nā meaʻai e ʻai ai.

Pehea e pili ai ka ʻai i ka prediabetes

Nui nā kumu e hoʻonui i kou makaʻi no ka prediabetes. Hiki i nā genetics ke pāʻani i ke kuleana, keu hoʻi inā holo ka maʻi diabetes i kou ʻohana. Eia nō naʻe, hana nui nā mea ʻē aʻe i ka ulu ʻana o ka maʻi. ʻO ka hana ʻole a me ka loaʻa ʻana o ke kaupaona kekahi mau kumu pilikia ʻē aʻe.

I ka prediabetes, hoʻomaka ke kō i ke kō i kāu kahe o ke kōkō no ka mea ʻaʻole hiki i ka insulin ke neʻe maʻalahi i kāu mau hunaola.

Manaʻo ka poʻe i ka palaoa kāwili ma ke ʻano he mea kolohe e kumu i ka prediabetes, akā ʻo ka nui a me ke ʻano o nā huaʻaleʻale i hoʻopau ʻia i ka pāʻina ka mea e hoʻohuli i ke kō kō. ʻO kahi papaʻai i hoʻopiha ʻia me nā karbika hoʻomaʻemaʻe a me ka hana i hikiwawe koke i nā spike kiʻekiʻe i ke kō kō.

No ka hapanui o ka poʻe me ka prediabetes, paʻakikī ka kino i ka hoʻohaʻahaʻa ʻana i nā pae kō kō ma hope o ka ʻai ʻana. ʻO ka pale ʻana i nā kui kō kō e ke nānā ʻana i kāu lawe ʻana i ka wai ʻāpiki i hiki ke kōkua.

Ke ʻai ʻoe i nā mea ʻoi aku ka nui o ke kala ma mua o kou kino, mālama ʻia lākou e like me ka momona. Hiki iā ʻoe ke lilo i ka kaumaha. Pili ka momona o ke kino, ma kahi o ka ʻōpū, pili i ka pale ʻana o ka insulin. Hōʻike kēia i ke kumu o ka nui o nā poʻe me ka prediabetes i kaupaona.

ʻAi olakino

ʻAʻole hiki iā ʻoe ke kāohi i nā kumu pilikia āpau no ka prediabetes, akā hiki i kekahi ke hoʻoemi ʻia. Hiki i nā loli nohona ke kōkua iā ʻoe e mālama i nā pae kō kō a kaulike a noho i loko o kahi pae olakino olakino.

Nānā i nā carbs me ka papa kuhikuhi glycemic

ʻO ka papa inoa glycemic (GI) kahi mea hana hiki iā ʻoe ke hoʻohana e hoʻoholo ai pehea e hoʻopili ai kahi meaʻai i kāu kō kō.

ʻO nā meaʻai i kiʻekiʻe ma ka GI e hāpai wikiwiki i kāu kō kō. ʻAi iki ka hopena o nā meaʻai ma ka pālākiō i kāu kui kō kō. Haʻahaʻa nā meaʻai me nā fiber kiʻekiʻe ma ka GI. ʻO nā meaʻai e hoʻoponopono ʻia, hoʻomaʻemaʻe ʻia, a me ka ʻole o ka fiber a me nā mea momona e hoʻopaʻa inoa kiʻekiʻe ma ka GI.

ʻOi aku ka kiʻekiʻe o nā carbohydrates ma GI. ʻO kēia nā huahana palaoa e ʻeli wikiwiki i kou ʻōpū. ʻO nā laʻana he berena keʻokeʻo, uala russet, a me ka laiki keʻokeʻo, me ka soda a me ka wai momona. E palena i kēia mau meaʻai inā hiki ke loaʻa ka prediabetes.

ʻAi maikaʻi nā meaʻai i ka pae waena ma ka GI. ʻO nā laʻana e laʻa me ka palaoa palaoa holoʻokoʻa a me ka laiki palaunu. Eia nō naʻe, ʻaʻole maikaʻi lākou e like me nā meaʻai e pae haʻahaʻa ma ka GI.

ʻO nā meaʻai haʻahaʻa ma ka GI ka ʻoi aku ka maikaʻi no kāu kō kō. Hoʻohui i nā mea aʻe i kāu papaʻai:

• nā ʻoki kua hao (ʻaʻole ʻo ka oatmeal koke)
• pōhaku palaoa palaoa
• nā mea kanu nonstarchy, e like me nā kāloti a me nā greens āpau
• pīni
• ʻuala
• kulina
• pasta (ʻoi aku ka maikaʻi o ka palaoa)

ʻAʻole hōʻike nā lepili meaʻai a me nā meaʻai i ka GI o kahi mea i hāʻawi ʻia. Ma kahi o ke kahakaha ʻana i ka ʻike fiber i helu ʻia ma ka lepili e kōkua ai e hoʻoholo i kahi kūlana GI o kahi meaʻai.

Hoʻomanaʻo e kaupalena i ka lawe ʻana i ka momona momona e hoʻoliʻiliʻi i ka makaʻu o ka hoʻomohala ʻana i ke kiʻekiʻe kolesterol a me nā maʻi puʻuwai, me ka prediabetes.

ʻO ka ʻai ʻana i nā meaʻai kāwili kahi ala maikaʻi loa e hoʻohaʻahaʻa i kahi meaʻai GI i hāʻawi ʻia. ʻO kahi laʻana, inā ʻoe e hoʻolālā e ʻai i ka laiki keʻokeʻo, e hoʻohui i nā mea kanu a me nā moa e hoʻolohi i ka digestion o ka palaoa a hoʻoliʻiliʻi i nā kui.

Ka mālama ʻāpana

Hiki i ka kaohi ʻāpana maikaʻi ke mālama i kāu papaʻai ma GI haʻahaʻa. ʻO kēia ke kaupalena ʻana i ka nui o nā meaʻai āu e ʻai ai. ʻO ka manawa pinepine, ʻoi aku ka nui o nā ʻāpana i loko o ʻAmelika Hui Pū ʻIa ma mua o nā nui lawelawe i manaʻo ʻia. ʻO ka nui o ka lawelawe ʻana i ka ʻeke bagel ma kahi o ka hapalua, akā nui ka poʻe e ʻai i ka ʻeke holoʻokoʻa.

Hiki i nā lepili meaʻai ke kōkua iā ʻoe e hoʻoholo i ka nui o kāu ʻai ʻana. E helu ana ka lepili i nā kalori, nā momona, nā kāhāhā, a me nā ʻike meaʻai ʻē aʻe no kahi lawelawe kikoʻī.

Inā ʻoe e ʻai i ka mea i ʻoi aku ma mua o ka lawelawe ʻana i helu ʻia, he mea nui e hoʻomaopopo pehea e hoʻopili ai i ka waiwai olakino. Loaʻa i kahi meaʻai i 20 mau kolamu o ka momona a me 150 mau calorie no kēlā me kēia lawelawe. Akā inā loaʻa iā ʻoe he mau lawelawe ʻelua, hoʻopau ʻoe i 40 mau kolamu o ka waiʻopa a me 300 mau calorie.

ʻAʻole pono ka hoʻopau ʻana i nā mea ʻaʻā. Ua hōʻike ʻia kahi noiʻi hou e hoʻopili ʻia kahi papaʻai momona haʻahaʻa (ma lalo o 40 pākēneka carbs) me ka piʻi like o ka make ma ke ʻano he carbohydrate kiʻekiʻe (ʻoi aku ma mua o 70 pākēneka carbs).

Ua ʻike ʻia ke aʻo ʻana i ka makaʻu liʻiliʻi i ʻike ʻia i ka wā e ʻai ana i 50 a 55% pakeneka i loko o ka lā. Ma ka papaʻai 1600-calorie, e like kēia me 200 mau gākika i nā lā āpau. Hoʻolahalaha pono i ka lawe ʻana i loko o ka lā i ʻoi aku ka maikaʻi.

Kūlike kēia me ka National Institutes of Health a me kā Mayo Clinic ʻōlelo paipai he 45 a 65 mau pākēneka o nā calorie e hele mai ana mai nā haʻalulu i kēlā me kēia lā. E loli ka pono o ka waiatea a pau ma muli o ke kanaka kiʻekiʻe a me ka pae o ka hana.

ʻ Speakinglelo ʻia i kahi dietitian e pili ana i nā pono kikoʻī.

ʻO kekahi o nā kiʻina ʻoi loa e mālama i nā ʻāpana e hoʻomaʻamaʻa i ka ʻai noʻonoʻo. ʻAi ke pōloli ʻoe. Kāohi ke piha ʻoe. Noho, a ʻai lohi. E kia i ka meaʻai a me nā mea ʻono.

ʻO ka ʻai ʻana i nā meaʻai momona

Hāʻawi ka fiber i nā pono he nui. Kōkua ia iā ʻoe e māʻona, ʻoi aku ka lōʻihi. Hoʻohui ka pulupulu i ka nui i kāu papaʻai, e maʻalahi ai ka neʻe ʻana o ka ʻōpū.

Hiki i ka ʻai ʻana i nā meaʻai momona ke hōʻemi iā ʻoe i ka ʻai nui. Kōkua pū lākou iā ʻoe e hōʻalo i ka "crash" i hiki ke hele mai ka ʻai ʻana i kahi meaʻai kō nui. Hāʻawi pinepine kēia mau ʻano meaʻai iā ʻoe i ka ikaika nui, akā hoʻoluhi ʻoe i ka luhi ma hope koke iho.

ʻO nā laʻana o nā meaʻai kiʻekiʻe-fiber me:

• nā pīni a me nā legume
• nā huaʻai a me nā mea kanu i loaʻa ka ʻili ʻai
• palaoa palaoa holoʻokoʻa
• nā kīʻaha holoʻokoʻa, e like me ka quinoa a i ʻole ka palaoa
• hua palaoa holoʻokoʻa
• ʻāpala palaoa holoʻokoʻa

E ʻoki i nā mea inu kō

Hiki i ke kēpau hoʻokahi, 12-auneke o ke kopa ke loaʻa nā 45 goma o nā haʻuki. ʻO kēlā helu ka mea i ʻōlelo ʻia ʻo ka wīwī wīwī no ka pāʻina no nā wahine me ka maʻi kō.

Hāʻawi wale nā ​​soba sugary i nā calory hakahaka e unuhi i nā mea ʻaihue wikiwiki. ʻOi aku ka maikaʻi o ka koho wai e kinai i kou make wai.

Inu ʻalekohola i ke kaulike

He lula olakino ke kaulike e noho ai i ka nui o nā hanana. ʻAʻole ʻokoʻa ka inu lama ʻana. Nui nā inu waiʻona e maloʻo ana. Loaʻa paha i kekahi mau cocktails ke kiʻekiʻe o ke kō i hiki ke spike i kāu kō kō.

Wahi a ka, hoʻokahi wale nō inu o nā wahine i kēlā me kēia lā, ʻoiai e kaupalena nā kāne iā lākou iho ʻaʻole i ʻelua mau mea inu i kēlā me kēia lā.

Pili nā lawelawe inu i ka kaohi ʻāpana. Eia nā ana no ka awelika inu hoʻokahi.

• 1 ʻōmole pia (12 auneke wai)
• 1 kīʻaha waina (5 auneke wai)
• 1 pana o nā ʻuhane distill, e like me gin, vodka, a i ʻole whiskey (1.5 auneke wai)

E mālama i kāu inu me ka maʻalahi e like me ka hiki. Hōʻalo i ka hoʻohui ʻana i nā wai kō a i ʻole nā ​​mea ʻala. E mālama i kahi kīʻaha wai ma kahi kokoke e hiki ai iā ʻoe ke miki ma luna e pale ai i ka make wai.

ʻAi i ka ʻiʻo wīwī

ʻAʻohe i loko o kaʻiʻo nā mea momona, akā hiki ke lilo i kumu nui o ka momona momona i kāu papaʻai. ʻO ka ʻai ʻana i kaʻiʻo momona momona hiki ke alakaʻi i nā kiʻekiʻe kolesterol.

Inā loaʻa iā ʻoe ka prediabetes, hiki i kahi papaʻai haʻahaʻa i ka momona momona a me ka momona trans ke kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai. Paipai ʻia ʻoe e hōʻoki i nā ʻoki o kaʻiʻo me ka momona a i ʻole ka ʻili i ʻike ʻia.

Koho i nā kumu protein e like me kēia:

• moa ʻaʻohe ʻili
• hua hakahaka
• nā pīni a me nā legume
• nā huahana soybean, e like me ka tofu a me ka tempe
• iʻa, e like me cod, flounder, haddock, halibut, tuna, a i ʻole trout
• ʻokiʻoki pipi wiwi, e like me ka steak steak, ka honua āpau, tenderloin, a me ka ʻōlehu ʻia me ka momona momona
• pūpū, e like me ka pāpaʻi, ka lobster, ka ʻōpae, a i ʻole nā ​​scallops
• Tureke ʻaʻohe ʻili
• yogurt Greek haʻahaʻa momona

ʻO nā ʻokiʻoki loa o ka ʻiʻo e pili ana i 0 i 1 gram o ka momona a me 35 calories i ka auneke. ʻO nā koho iʻa momona momona momona, e like me spareribs, hiki ke ʻoi aku ma mua o 7 mau momona o ka momona a me nā 100 calories i ka auneke.

E inu nui ana i ka wai

ʻO ka wai kahi ʻāpana nui o nā papaʻai olakino āpau. Inu lawa ka wai i kēlā me kēia lā e mālama iā ʻoe mai ka make wai. Inā loaʻa iā ʻoe ka prediabetes, ʻoi aku ka maikaʻi o ka koho olakino o ka wai ma mua o nā soma kō, nā wai inu, a me nā mea inu ikehu.

ʻO ka nui o ka wai e inu ai ʻoe i kēlā me kēia lā e pili ana i ka nui o kou kino, ka pae o ka hana, a me ke aniau āu e noho nei.

Hiki iā ʻoe ke hoʻoholo inā inu ʻoe i ka wai me ka nānā ʻana i ka nui o ka mimi ke hele ʻoe. E kākau hoʻi i ke kala. Pono melemele kou mimi.

Hele pū ka hoʻoikaika kino a me ka papaʻai

ʻO ka hoʻoikaika kino kahi mahele o kēlā me kēia ʻano nohona olakino. He mea nui ia no ka poʻe me ka prediabetes.

Ua pili ka hemahema o ka hana kino i ka nui o ke kūpaʻa o ka insulin, e like me ka National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Hana ka hoʻoikaika i nā mākala e hoʻohana i ka glucose no ka ikehu, a hana i nā pūnaewele i ka ʻoi aku ka maikaʻi me ka insulin.

Paipai ka NIDDK i ka hoʻomaʻamaʻa ʻana i 5 mau lā i ka pule no ka liʻiliʻi he 30 mau minuke. ʻAʻole pono ke hoʻoikaika kino a paʻakikī hoʻi. ʻO ka hele wāwae ʻana, ka hulahula ʻana, ke kaʻa kaʻa paikikala, ke lawe ʻana i ka papa hoʻoikaika kino, a i ʻole ke ʻimi nei i kahi hana ʻē aʻe āu e leʻaleʻa ai he mau laʻana like ʻole o ka hoʻoikaika kino.

Ka haki ʻana i ke kaulahao prediabetes

ʻO ka kuhi o 84 miliona mau mākua U.S. i prediabetes. Maliʻa paha ʻoi aku paha e pili ana i ka 90 pākēneka ʻaʻole maopopo iā lākou ka maʻi.

He mea nui ka hana lapaʻau mua i mea e hopu ai i ke ʻano ma mua o ka huli ʻana i ʻano diabetes 2. Inā ua hōʻoia ʻia ʻoe me ka prediabetes, hiki iā ʻoe a me kāu kauka ke hoʻomohala i kahi papaʻai papaʻai e kōkua.