He palekana anei ka ʻai ʻana i kaʻuala inā loaʻa ʻoe i ka maʻi kō.

Anter

• He aha ka ʻuala?
• Nā ʻano ʻuala ʻokoʻa
• ʻUala ʻalani
• ʻUala poni
• ʻUala Kepani
• Pehea ka ʻuala i ke kō kō?
• Aia kekahi mau pōmaikaʻi i ka ʻai ʻana i nā ʻuala inā he maʻi diabetes kou?
• Aia kekahi mau pilikia i ka ʻai ʻana i kaʻuala inā loaʻa ʻoe i ka maʻi kō.
• Ke laina lalo

Inā loaʻa ʻoe i ka maʻi diabetes, e wili paha ʻoe i kou poʻo ma luna o kaʻuala. Ke haʻohaʻo nei ʻoe inā paha palekana ka ʻuala a ʻai paha ʻoe, ʻo ka pane, ʻae ... ʻano.

Eia ke kumu.

ʻAʻole paha ʻoe e ʻike ma hope o ka huakaʻi i ka supermarket, akā aia ma kahi o 400 mau ʻano ʻuala i loaʻa a puni ka honua. ʻOi aku kekahi o kēia mau mea no nā poʻe me ka maʻi diabetes e ʻai ai ma mua o nā poʻe ʻē aʻe.

ʻO kāu ʻāpana nui a me kāu hana kuke mea nui.

ʻO ka ʻike ʻana i ka papa kuhikuhi glycemic (GI) a me ka ukana glycemic (GL) no ka ʻuala ʻano āu e koho ai he mau mea nui kekahi.

ʻO GI kahi ʻōnaehana hoʻonohonoho no nā meaʻai i loaʻa nā ʻaʻā. ʻO ke kūlana, a i ʻole helu, i hāʻawi ʻia i kahi meaʻai e hōʻike ana i kona hopena ma nā pae kō kō.

ʻO GL kekahi ʻōnaehana hoʻonohonoho. Lawe ka loiloi GL i kahi GI o ka meaʻai a me ka nui o ka ʻāpana, a i ʻole nā ​​gram i kēlā me kēia lawelawe.

I kēia ʻatikala, e wāwahi mākou i nā mea āpau a ke kanaka me ka maʻi kō e pono ai e ʻike e pili ana i ka ʻai ʻana i kaʻuala. Hiki i kēia ʻike ke kōkua iā ʻoe e leʻaleʻa iā lākou me ka hopohopo ʻole. E hoʻolako pū mākou i kekahi mau ʻōkuhi āu e makemake ai.

He aha ka ʻuala?

ʻO ka inoa ʻepekema no ka ʻuala ka Ipomoea batatas. ʻO nā ʻuala o nā ʻano like ʻole he kūkaʻi maikaʻi i ka uala keʻokeʻo. ʻOi aku lākou i ka fiber a me nā meaola, e like me beta carotene.

He GL haʻahaʻa hoʻi kā lākou. E like me ka uala keʻokeʻo, kiʻekiʻe nā ʻuala i nā huaʻohuhu. ʻOiai nō, hiki i ka poʻe me ka maʻi kō ke ʻai iā lākou me ke akahai.

Aia kekahi mau ʻano ʻuala i hōʻike ʻia e loaʻa nā pōmaikaʻi no ka poʻe e hopohopo e pili ana i ke kō a me ka momona. E kūkākūkā mākou i nā ʻano ʻuala a me ko lākou mau pono ma ka ʻāpana aʻe.

Ma waho aʻe o kā lākou waiwai waiwai, loaʻa nā ʻuala i nā waiwai i hiki ke hoʻohaʻahaʻa i ka makaʻu o ka maʻi diabetes type 2.

ʻO kekahi o nā mea momona i loaʻa i loko o kaʻuala:

• wikamina A i ke ʻano o ka beta carotene
• protein
• puluniu
• kalipuna
• hao
• makanekiuma
• pākuʻi
• potasiuma
• kiniki
• wikamina C
• wikamina B-6
• folate
• huaʻai K

Nā ʻano ʻuala ʻokoʻa

ʻUala ʻalani

ʻO nā ʻuala ʻalani ka ʻano maʻamau i loaʻa ma nā supermarkets o U.S. ʻĀkau ʻulaʻula lākou i waho a ʻalani i loko.

Ke hoʻohālikelike ʻia i ka uala keʻokeʻo maʻamau, ʻoi aku ka nui o ka fiber i kaʻuala ʻalani. Hāʻawi kēia iā lākou i kahi GI haʻahaʻa a hoʻolilo iā lākou i koho olakino no ka poʻe me ka maʻi kō.

ʻO kekahi i kohua i nā ʻuala ʻalani i loaʻa ka waiwai GI haʻahaʻa i hoʻohālikelike ʻia i ka hoʻomoʻa ʻana a hoʻomoa ʻana iā lākou.

ʻUala poni

ʻO nā uala poni ka lavender-i kala ʻia ma loko a ma waho. Kūʻai ʻia lākou i kekahi manawa ma lalo o nā inoa ʻo Stokes Lila a me Okinawan ʻuala.

ʻOi aku ka liʻiliʻi o ka GL ma mua o nā ʻuala poni ma mua o kaʻuala ʻalani. Ma waho aʻe o nā meaola, loaʻa pū kekahi i nā ʻuala poni me nā anthocyanins.

ʻO Anthocyanins kahi hui polyphenolic hiki ke hoʻohuli a pale paha i ka momona a me ka maʻi diabetes type 2 e ka hoʻomaikaʻi ʻana i ke kūpaʻa ʻana o ka insulin.

ʻO kahi loiloi o nā noiʻi i loaʻa i nā anthocyanins e hana i loko o ke kino ma o nā ʻano he nui, e like me ka hoʻēmi ʻana o ka digestive carbohydrate i ka ʻōpū.

ʻUala Kepani

ʻO nā ʻuala Kepani (Satsuma Imo) i kekahi manawa i kapa ʻia he ʻuala keʻokeʻo, ʻoiai lākou he poni ma waho a melemele ma loko. Aia i kēia kānana ʻuala ka caiapo.

Ua ʻike ʻia kahi noiʻi ua hiki i ka caiapo extract ke hoʻoliʻiliʻi nui i ka hoʻokēʻai a me nā pae glucose koko ʻelua mau hola i ka poʻe ke hoʻohālikelike ʻia me ka placebo. Hōʻike ʻia ʻo Caiapo e hōʻemi i ka cholesterol.

Pehea ka ʻuala i ke kō kō?

Ma muli o ke kiʻekiʻe o nā ʻuala i nā haʻuki ʻaihue, hiki iā lākou ke hāpai i nā pae kō kō. Kōkua kā lākou ʻikepili i ka lohi i kēia hana.

ʻOi aku ka GI kiʻekiʻe o kaʻuala ʻalani. Hiki i kēia ke hoʻonui i kāu pae kō kō, ke hoʻohālikelike ʻia i nā ʻano ʻuala ʻē aʻe.

He mea ʻole ke ʻano o ka ʻuala āu e koho ai, e kaohi i kāu nui a koho i ka paila a i ka mahu ma kahi o ka hoʻomoʻa ʻana.

Aia kekahi mau pōmaikaʻi i ka ʻai ʻana i nā ʻuala inā he maʻi diabetes kou?

Ke ʻai ʻia me ke kūpono, maikaʻi ke ʻano o nā ʻuala. Nui loa lākou i nā antioxidants, nā wikamina, a me nā minelala a hiki ke hoʻokomo palekana ʻia i ka papaʻai diabetes.

Eia kekahi mau ʻōlelo ʻoluʻolu diabetes e hiki ai iā ʻoe ke hoʻāʻo.

• ʻO ka Avocado a me ka sāleta ʻuala
• ʻO nā kīʻaha ʻuala uala
• Kālua ʻuala i hoʻomoʻa ʻia
• ʻO ka ʻuala Crispy i hoʻomoʻa ʻia i ka ʻuala uala
• ʻO kaʻuala momona-Broccoli

Aia kekahi mau pilikia i ka ʻai ʻana i kaʻuala inā loaʻa ʻoe i ka maʻi kō.

ʻOi aku kahi koho hānai ʻoi aku ka maikaʻi ma mua o kaʻuala keʻokeʻo. ʻOiai paha, pono lākou e leʻaleʻa ai i ka hoʻohaʻahaʻa wale nō, a i ʻole hopena paha lākou i nā pae glucose koko.

Nui ʻino ka nui o kekahi ʻuala, i maʻalahi ka ʻai nui ʻana. Koho mau i kahi ʻuala kaulike a hoʻomaopopo e hoʻokomo i nā meaʻai olakino ʻē aʻe i kāu papaʻai i kēlā me kēia lā.

Ke laina lalo

Ke ʻai ʻia i ka hoʻohaʻahaʻa, hiki i nā ʻuala ke lilo i ʻāpana o kahi hoʻolālā meaʻai olakino ke noho ʻoe me ka maʻi kō. Hāʻawi kekahi mau ʻano ʻuala i nā pono e kōkua iā ʻoe e hoʻokele i kāu ʻano.

ʻO kēia mau mea me nā ʻuala Kepani a me nā ʻuala poni.

ʻO ka uala he mea momona ka momona akā loaʻa pū kekahi i nā haʻalako. ʻO ka mālama ʻana i kāu mau ʻāpana liʻiliʻi a hoʻolapalapa ma kahi o ka hoʻomoʻa ʻana e kōkua ia i ka GL haʻahaʻa.