ʻAno 2 Diabetes a me Diet: He aha kāu e ʻike ai

Anter

• Koho pono i kāu carbs digesting wikiwiki
• Koho i nā kumuwaiwai wahie piha
• Koho i nā kumu protein holoholona momona momona a me nā momona momona
• E piʻi i kāu huaʻai a me nā meaʻai
• E hoʻolālā i kāu manawa ʻaina
• He aha kāu e hana ai i kēia manawa

No ke aha he mea nui kaʻu papaʻai?

ʻAʻole ia he mea hūnā he mea nui ka papaʻai i ka mālama ʻana i ka maʻi diabetes type 2. ʻOiai ʻaʻohe mea ʻai hoʻokahi wale nō no ka mālama ʻana i ka maʻi diabetes, pono kekahi mau koho papaʻai e lilo i kahua no kāu hoʻolālā papaʻai ponoʻī. Pono kāu papaʻai papaʻai e hana me kou kino - ʻaʻole kūʻē iā ia - no laila he mea nui ʻaʻole e hoʻonui ka meaʻai āu e ʻai ai i kāu mau kō kō i ke kiʻekiʻe.

Wahi a ka American Diabetes Association, ʻo ka pae kō kō maʻamau no nā poʻe me ka maʻi kō, aia ma waena o 80 a 130 mg / dL ma mua o ka ʻai ʻana. Pono ia ma lalo o 180 mg / dL ma kahi o ʻelua mau hola ma hope o kou hoʻomaka ʻana e ʻai. E hāʻawi aku kāu kauka iā ʻoe i nā waiwai kō kō pono pilikino.

E hoʻomau i ka heluhelu ʻana e aʻo hou aʻe e pili ana i ka mea āu e ʻai ai ke hoʻololi i kāu kō kō, a me nā meaʻai āu e makemake ai e ʻohi i ka hale kūʻai a hoʻolei paha i waho o kāu waihona.

Koho pono i kāu carbs digesting wikiwiki

Ke loaʻa i kahi mea me ka maʻi kō i ke kō kō kō (hypoglycemia), hiki i kahi puna o ke kō a i ʻole ka meli ke kōkua i ka hāpai ʻana i nā pae glucose. Eia nō naʻe, noʻonoʻo pinepine ʻia ke kō i ka nemesis o ka maʻi kō no ka wikiwiki e hiki ke piʻi i nā kiʻekiʻe o ke kō glucose ke ʻai wale ʻia.

Inā loaʻa ʻoe i ka maʻi diabetes, pono ʻoe e kiaʻi pono i kāu ʻai ʻana i nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe (GI). Ana ke GI i ka wikiwiki o ka hāpai ʻana o kahi meaʻai i ke kō kō. Hiki i kēlā mau meaʻai me kahi GI kiʻekiʻe ke kumu i nā kui i makemake ʻole ʻia. ʻOiaʻiʻo nō kēia o ka kōpaʻa i hoʻomaʻemaʻe ʻia a me nā ʻano ʻākoʻako e like me ka laiki keʻokeʻo, ka berena, a me ka pasta.

E hōʻoia i ka hapa nui o kāu mau koho koho he huina holoʻokoʻa, nā koho fibre kiʻekiʻe. ʻO kahi laʻana, inā makemake ʻoe e loaʻa kahi ʻāpana keke kokoleka me ka hau, ʻai koke ia ma hope o ka ʻai ʻana i ka pāʻina kaulike me nā protein momona, nā momona momona, nā mea kanu, a me nā koho kalapona kiʻekiʻe-fiber e like me nā pī.

ʻO ka ʻai ʻana i nā meaʻai wikiwiki a me nā meaʻai ʻē aʻe e kōkua i ka hoʻolohi i kā lākou digestion a kōkua iā ʻoe e hōʻalo i nā kui i ke kō kō. Inā ʻoe e helu ana i nā carbs, e hoʻopili pono i ka pōpō ke hōʻuluʻulu ʻoe i kāu pāʻina.

Koho i nā kumuwaiwai wahie piha

ʻO ka palena ʻana i nā kinakō wili wikiwiki ʻaʻole ia he manaʻo e hōʻalo i nā kalakeke āpau. ʻO nā hua a pau i hana ʻole ʻia kahi kumu maikaʻi loa o ka ikehu. Ua waiwai lākou i nā wikamina, nā minelala, a me nā fiber. ʻO nā starches palaoa holoʻokoʻa ka mea olakino loa no ka mea hoʻonui lākou i ka meaʻai a haki i lalo i ke kahe o ke koko.

ʻO nā koho meaʻai āpau-palaoa nā:

• palaoa ulu a piha hoʻi
• legume a me nā pī
• ʻāpala palaoa holoʻokoʻa
• laiki hihiu a ʻeleʻele paha
• cereal palaoa piha-puluniu
• nā hua ʻē aʻe e like me ka quinoa, amaranth, a me ka millet

Koho i nā kumu protein holoholona momona momona a me nā momona momona

ʻO nā meaʻai i kiʻekiʻe i ka sodium, nā momona momona, ka momona, a me nā trans trans hiki ke hoʻokiʻekiʻe i kou makaʻikaʻi no ka maʻi puʻuwai a me ka hahau. Eia naʻe, ʻaʻole ia he manaʻo e pale ʻoe i nā momona āpau.

Wahi a ka Harvard School of Public Health, ʻo nā meaʻai i waiwai i nā "momona momona" hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol. ʻO nā momona momona hoʻokahi a momona hoʻi.

E hoʻāʻo e hoʻololi i ka ʻulaʻula ma kāu pā me omega-3 fatty acid-rich cold-water fish like salmon, mackerel, and herring.

Nā meaʻai e ʻai ai:

• ʻaila ʻoliva
• ʻāpala
• nā nati a me nā hua

Nā meaʻai e kaupalena ai:

• ʻiʻo ʻulaʻula
• nā ʻaina awakea i hana ʻia
• nā huahana hana waiū momona momona e like me ka tī

E piʻi i kāu huaʻai a me nā meaʻai

Pākuʻi ʻia ke kaulike ʻana i nā mea ʻaʻā i ka papaʻai diabetes. ʻAʻole nā ​​koho i hoʻomaʻemaʻe ʻia a hoʻomaʻemaʻe ʻia nā koho maikaʻi loa, akā ʻo ka hoʻopili ʻana i nā hua āpau a me ka fiber dietary hiki ke maikaʻi i nā ʻano he nui. Loaʻa nā hua a pau i ka fiber a me nā huaora a me nā minelala pono. Kōkua ka pulupuluʻai me ke olakino digestive, a kōkua iā ʻoe e hōʻoluʻolu hou aʻe ma hope o ka ʻai ʻana.

Hoʻokomo pinepine ʻia nā hua me ka fiber, a me nā huaora, nā minelala, a me nā antioxidant. E koho pono i nā hua holoʻokoʻa ma luna o ka wai e loaʻa ai ka puluniu maikaʻi. ʻO ka nui o ka ʻili i ka hua, ʻo ka nui o ka fiber i loaʻa.

ʻO nā koho hua kiʻekiʻe-fiber nā:

• blueberry
• raspberries
• ʻākala
• cranberry
• pea
• ʻākoakoa
• pākaʻakai
• cherry

Nā hua e kaupalena:

• ʻāmeleka
• paina
• huawaina
• ʻapelika
• huawaina
• ʻalani

ʻO nā mea kanu kekahi mea hoʻohui maikaʻi loa i kēlā me kēia pāʻina. Haʻahaʻa lākou i nā calories a kiʻekiʻe i loko o ka wai i hiki iā lākou ke kōkua iā ʻoe e piha me ka hapa liʻiliʻi o nā calories. E hele no ke kala a hoʻonui i nā ʻano. ʻO kekahi mau koho maikaʻi e hoʻopili ʻia:

• broccoli
• milo
• pepa
• kāloti
• pīni ʻōmaʻomaʻo
• ʻōmato
• kinikini
• kāpiki

E hoʻolālā i kāu manawa ʻaina

Inā loaʻa ʻoe i ka maʻi diabetes, pono ʻoe e hohola i kāu lawe ʻana i ka waiʻā i loko o ka lā holoʻokoʻa e hōʻalo ai i nā kui kūpono i kāu pae kō kō. A e koho pono i nā ʻāpana e kōkua iā ʻoe e hui a mālama i kāu mau pahuhopu kaumaha.

E nānā pono a hoʻopaʻa i kāu pae kō kō i loko o ka lā, a ma mua a ma hope hoʻi o ka ʻai ʻana. Inā he hopohopo kāu, e kamaʻilio me kāu kauka a i ʻole dietitian. Hiki iā lākou ke hana pū me ʻoe e hana i kahi papaʻai papaʻai e kūpono i kāu mau pono.

He aha kāu e hana ai i kēia manawa

ʻO ka pili ʻana i kahi papa hana a me ka hoʻomohala ʻana i kahi papa ʻaina kūpono ka mea nui i ka mālama ʻana i kāu maʻi diabetes. ʻO ka ʻai ʻana i kahi papaʻai kaulike e hoʻokele i kāu lawe ʻana i nā waiʻohina, momona a me nā momona momona, a me ka sodium e hiki ke kōkua iā ʻoe e mālama i kou olakino holoʻokoʻa.

Ke nānā nei i kāu mau kō i ke kō e pili ana i ka mea āu e ʻai ai, ke hana ʻoe, a ke lawe ʻoe i nā lāʻau diabetes, he mea nui pū kekahi. I ka manawa, e ʻike ʻoe pehea e pane ai kou kino i nā meaʻai like ʻole i nā manawa like ʻole o ka lā.

ʻO ka hoʻoikaika mau i hui pū ʻia me ka papaʻai olakino hiki ke kōkua iā ʻoe e hoʻokele maikaʻi i kāu maʻi kō. ʻO ka mālama ʻana i kahi kaupaona olakino hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kō kō a me nā kiʻekiʻe kolesterol, a me ka hoʻomaikaʻi ʻana i kou kaʻe koko.

E kamaʻilio me kāu kauka e pili ana i kahi hoʻolālā hoʻoikaika e palekana iā ʻoe a me nā ʻanuʻu ʻē aʻe e hiki ai iā ʻoe ke lawe e hoʻomaikaʻi i kou olakino.