14 Mea ʻai māmā no ka maʻi diabetes no ka poʻe e hele nei

Anter

• Sip ma mua o kāu meaʻai māmā
• E kiʻi i ka keʻehi me ka caffeine
• Heluhelu i kāu carbs
• E kiʻi i nā meaʻai māmā i hana mua ʻia

ʻO ka snacking grab-and-go kahi ʻāpana o kā mākou hana nui, kēia ao. Akā no ka wikiwiki a maʻalahi ʻaʻole ia he manaʻo ʻaʻole hiki ke olakino. E hōʻoia i ka loaʻa ʻana o ka wahie i kou kino - i ka manawa kūpono.

Inā ʻoe e like me ka hapanui o nā mākua ʻAmelika i kēia mau lā, ʻike pinepine ʻoe iā ʻoe iho i waenakonu o kāu papa hana a me ka papa inoa lōʻihi e pono ai kahi ʻano o ke koho ʻana iaʻu ke ʻokiʻoki nei ʻoe mai ke keʻena i nā hana i ke kula i ka pilikanaka. hana.

Hiki i ka meaʻai māmā ke ala maikaʻi loa e hoʻonui ai i kou ikehu. Akā inā he ʻano diabetes ʻelua kāu, ʻo ke ʻano o ka meaʻai māmā āu e koho ai he mea nui loa ia mai ka mea hiki ke kōkua i ka hoʻopaʻa ʻana i kāu pae glucose koko a i ʻole ke kumu o ka piʻi ʻana i makemake ʻole ʻia.

ʻOiai he mea kōkua ia e hoʻolālā i ka meaʻai ma mua, ʻaʻole ia he manaʻo kūpono e noʻonoʻo ʻaʻole e hiki mai nā meaʻai māmā impromptu. Makemake ʻoe e hoʻohanohano i kāu mau hōʻailona pōloli a ʻai i ka wā pōloli, keu hoʻi inā ʻekolu a ʻoi paha mau hola mai kou wā ʻai hope loa.

ʻO ka ʻoiaʻiʻo, ʻo kekahi o nā mea hoʻopōʻino loa hiki iā ʻoe ke hana i kāu metabolism a me nā pae glucose koko e pāpā iā ʻoe iho e ʻai ke pōloli maoli ʻoe. ʻOi aku ka nui ma mua o ka ʻole, alakaʻi kēia i ka ʻai nui ʻana i ka papa ʻaina aʻe a hiki ke hōʻemi i ka glucose koko (hypoglycemia) a me kahi metabolism lohi i kēia wā.

Ke ʻōlelo ʻia nei kēia mau mea āpau, hiki i nā mea ʻono ke lilo i mea olakino, ʻoluʻolu, a me nā mea pono o ka hoʻolālā ʻai o kēlā me kēia lā. Eia nā ʻōlelo aʻoaʻo ʻehā pehea e hana pono ai, me 14 o kaʻu mau punahele punahele punahele!

Sip ma mua o kāu meaʻai māmā

Ma mua o ka meaʻai māmā, e hoʻomaʻemaʻe maikaʻi i ka wai. Hiki ke kuhi hewa pinepine ʻia ka make wai e like me ka wī, no laila e hōʻoia ana e inu ana ʻoe i kahi wai kūpono i loko o ka lā e kōkua iā ʻoe e hoʻolohe pono i kou kino a me nā mea e pono ai.

Inā ʻaʻole ʻoe e maopopo i ka nui o ka wai e pono ai, e hoʻomaka me ke kau ʻana inu ka hapalua o kou kino e kaupaona i nā auneke wai i kēlā me kēia lā.

E kiʻi i ka keʻehi me ka caffeine

ʻOiai ke inu nui nei ʻoe i ka wai, ʻimi paha ʻoe i kahi hoʻonui ikehu.

ʻAʻole pili ka lawe ʻana i ka caffeine i ke kiʻekiʻe o ke kō glucose, a, ʻoiai nā manaʻo kaulana, ʻaʻole hiki iā ia ke hoʻomaloʻo iā ʻoe. ʻOiai he hopena diuretic mālie ia, ʻaʻohe ou mea e hopohopo ai inā ʻoe e inu i nā wai ʻē aʻe.

No laila, ke makemake ʻoe ia, e noʻonoʻo i kēia mau mea inu caffeine haʻahaʻa-carbohydrate:

• wela a i ʻole ʻeleʻele kī a i ʻole ʻōmaʻomaʻo ʻōmaʻomaʻo
• latte me ka ʻalemona ʻole i hoʻomoʻi ʻia a i ʻole ka waiū niu
• kī ʻana o ka espresso
• kope ʻeleʻele wela a i ʻole hau (e hoʻohui i ka cinnamon a i ʻole vanilla inā makemake ʻia)

Heluhelu i kāu carbs

ʻO ka mea aʻe, e noʻonoʻo pehea ka lōʻihi o kāu ʻai loa ʻana. Inā ua emi ma mua o 2 a 3 mau hola, makemake ʻoe koho i kahi meaʻai māmā momona-momona, ʻoi aku ka maikaʻi ma mua o 15 mau kolamu o nā huaʻale. E kia i nā protein kūpono, nā momona momona, a me nā mea kanu nonstarchy.

ʻO nā laʻana me:

• tī tī
• 1 i 2 mau hua moa i paila ʻia
• ¼ kīʻaha guacamole a me 1 i 2 mau veggies
• 1 auneke o kāu mau punahele punahele (almonds, walnuts, pistachios, a pēlā aku)
• ½ ʻākeʻa shelled edamame

Inā he ʻekolu a ʻehā mau hola mai kou wā ʻai hope loa a / a i ʻole ʻike ʻoe he lohi kāu pāʻina aʻe, e hoʻokomo pono ma ka liʻiliʻi o hoʻokahi lawelawe ʻana o nā huaʻaleʻale (15 gram) i hoʻohui ʻia i kāu protein a me / a momona paha.

ʻO nā laʻana me:

• 6 auneki i kiki ʻia i ka yogurt Helene me ka hua ½ kīʻaha a me ka punetune hoʻokahi o kāu mau hua punahele
• 1 ʻōpala liʻiliʻi a me nuts mau kīʻaha kīʻaha a i ʻole 2 punetune puna waiū nū o ke koho
• ¼ kīʻaha hummus, 1 auneke tī, a me 1 kīʻaha mea kanu punahele
• 1 kīʻaha lumi hale a me ka ¼ kīʻaha ʻokiʻoki
• avocado toast a ½ sanwich ma ka palaoa a pau

E kiʻi i nā meaʻai māmā i hana mua ʻia

Hiki ke loaʻa maʻalahi ka hapa nui o nā koho i luna i nā hale kūʻai maʻalahi, hale ʻaina, a me nā hale kūʻai kope. Ke hiki, e nānā i nā koho ma mua o ka manawa - kokoke i kāu keʻena a i ʻole nā ​​wahi ʻē aʻe āu e pinepine ai - i hiki ai iā ʻoe ke noʻonoʻo i ka mea maʻalahi e loaʻa nā meaʻai māmā.

Hāʻawi pū kekahi mau kaulahao kaulana (e like me Starbucks) i nā premade "pack snack" e hāʻawi i kahi combo o nā hua, ka tī, a me nā hua hua.

Ke hoʻohana nei i kēia mau ʻōnaehana maʻalahi, hiki iā ʻoe ke koho i kahi meaʻai māmā hoʻoikaika a hoʻoluʻolu hoʻi i kūpono loa iā ʻoe i kēlā me kēia manawa, i nā wahi āpau. ʻO ka ʻike ʻana i ka mea maikaʻi loa no kāu kōkōkō koko e hāʻawi ai i ka mana iā ʻoe e hana i nā koho e kōkua ai i kou olakino holoʻokoʻa.

Ma muli o ka nui o ka hana āu e ʻike ai iā ʻoe iho, e loaʻa mau kahi koho olakino maikaʻi i kou manamanalima.

ʻO Lori Zanini, RD, CDE, he loea i ʻike ʻia i ka lāhui āpau, ka loiloi i ka meaʻai a me ka meaʻai. Ma ke ʻano he dietitian i hoʻopaʻa inoa ʻia a he kumu aʻo diabetes i hōʻoia ʻia, kōkua ʻo ia i nā poʻe ʻē aʻe e aʻo pehea e hoʻohana ai i ka meaʻai e mālama i kā lākou kō kō a hoʻomaikaʻi i ko lākou ola. ʻO ia ka mea kākau o "Eat What You Love Diabetes Cookbook" and "The Diabetes Cookbook and Meal Plan for the Newly Diagnosed." E ʻike i nā kumuwaiwai kōkōʻai nui maikaʻi loa a me nā loina ma www.LoriZanini.com a me www.ForTheLoveOfDiabetes.com.