ʻO ka mea ʻaʻohe mea e haʻi iā ʻoe e pili ana i ke kō kō

Anter

• E ʻai i kēlā me kēia ʻekolu a ʻehā hola.
• Hoʻopili pū me ka protein, momona, a me ka fiber i kēlā me kēia manawa.
• Koho i nā kālaki hōʻele lohi.
• E hoʻokaʻawale i nā kalapona i ~ 30 grams no ka ʻai.
• Mai haʻalele i ka home me ka ʻole o ka meaʻai māmā.
• ʻAi i ka wā hiki ma hope o ka hoʻoikaika.
• Nānā no

"Pono kēlā!" ʻUā kekahi o kaʻu mau hoa kula o ke koleke i koʻu wehewehe ʻana iā ia i ke kumu o koʻu lawe ʻana i kaʻu ʻaina awakea i ka hale hoʻoikaika kino a ʻai pono ma hope ma ke alaloa. ʻO ka holo ʻana ma lalo o ka hola ka lōʻihi o ka hāʻule ʻana o kō kō. A i kēlā manawa, ua aʻo wau i ke ala paʻakikī e hōʻalo ʻia ke kō kō haʻahaʻa i nā koina āpau. Inā ʻaʻole, paʻa wau me ka migraine ʻeha a me ka nausea nui e hoʻokuʻu iaʻu i waho o ka hana no ke koena o ka pō.

Ua hauʻoli.A ke hana mau nei. I kēlā manawa, ua loaʻa i kaʻu hoa papa i hoʻokahi mea i haʻi ʻole ʻia e kekahi e pili ana i ka loaʻa ʻana o ke kō kō kō haʻahaʻa. "He mea hiki ʻole ke lilo i ka paona," i ʻōlelo ʻo ia me ke aloha. ʻAʻole naʻe wau e pono i kēlā manawa, akā ʻaʻole hiki iaʻu ke ʻae akā ʻaʻole ʻae.

I kēlā me kēia manawa aʻu e hoʻāʻo e hoʻonui a hoʻemi paha i ʻelua mau paona ma hope o ka hoʻomaha, ʻoi aku ka paʻakikī o ka hypoglycemia (ke koko haʻahaʻa). Inā hoʻāʻo wau e ʻai liʻiliʻi a hoʻomaʻamaʻa hou paha, e hoʻopau wau i ka haʻalulu, ʻūlū, a me ke anu, me ka ʻinoʻino nui e ʻike ai koʻu poʻo me he mea lā e pahū ana. ʻO ka mea hoʻōla e ʻai i kahi mea e hoʻihoʻi i koʻu kō kō i ke kō, inā ʻaʻole wau pololi.

Inā makemake ʻoe e hoʻemi i ke kaumaha a ʻoi aku ka maikaʻi o ke olakino, akā ua ʻike ʻoe i nā ala ala haʻahaʻa-koko-koko, eia kekahi mau ʻōlelo aʻoaʻo no kaʻu hana ʻana. (He mea nui e hoʻomaopopo inā inā he maʻi diabetes kou, a ʻaʻole i nīnau aku me kāu kauka e pili ana i kēia ʻano o nā ʻōuli, hana i ka mea mua loa, no ka mea ʻokoʻa nā manaʻo no ka loli ʻana i ka papaʻai no nā mea āpau.)

E ʻai i kēlā me kēia ʻekolu a ʻehā hola.

ʻO ka loaʻa ʻana o kahi mea e ʻai ai i kēlā me kēia ʻekolu a ʻehā mau hola e mālama ai i ke kiʻekiʻe o ke kō koko i kahi kiʻekiʻe. E mālama pono ʻoe i kēlā mau meaʻai i ke kaulike. Inā loaʻa iā ʻoe nā kaʻapona, e like me ke kīʻaha cereal a i ʻole ka pāpaʻi me ka ʻuala ʻōmato, e piʻi ana kou kō koko a hoʻomaka i ka hoʻokuʻu ʻana i ka insulin. ʻOiai ke kuleana o ka insulin no ke kōkua ʻana e wāwahi i ka glucose (kō kō) e hoʻohana a mālama ʻia ai e like me ka ikehu, hiki i ka nui loa ke hoʻowalewale i kahi piko kū kia-spike. Hōʻalo i kēia ma ke kaulike ʻana i nā carbs palaoa piha me ka protein a me ka momona, i hoʻoliʻiliʻi a lawe ʻia e ke kino me ka lohi.

A ʻo ka mea kupanaha, hiki ke kōkua i ka ʻai pinepine ʻana i ke kaumaha o ke kaumaha. ʻO ka ʻike ʻana ʻaʻole ʻoe e mamao loa mai kāu ʻai a i ʻole ka meaʻai aʻe e pale aku iā ʻoe mai ka hele ʻana i kēlā wahi hangry kahi āu e ʻai ai i ka mea mua āu e ʻike ai.

Hoʻopili pū me ka protein, momona, a me ka fiber i kēlā me kēia manawa.

Inā he pāʻina a i ʻole he meaʻai māmā, he mea nui nā mea hoʻohui. ʻO ka protein, ka momona, a me ka fiber e hoʻolohi i ka piʻi ʻana o ke kō koko ma hope o kāu ʻai ʻana. He mea koʻikoʻi kēia no ka mea ʻoiai ʻo ka loaʻa ʻana o ka hypoglycemia hiki ke ʻano he haʻahaʻa haʻahaʻa kou koko ma waena o nā meaʻai, ʻo ka hypoglycemia reactive (ʻo ia ka spike a me ka luʻu ʻana) ka mea e hana pololei ma hope o kāu ʻai ʻana i kekahi mea. Me nā meaʻai i loaʻa ka protein, ka momona, a me ka fiber (ka mea aʻu i kapa ai ʻo "magic 3") hiki ke pale i kēia mai ka hana ʻana.

ʻAʻole wale ka "magic 3" e hoʻokūpaʻa i nā pae kō kō, ke mālama nei kēia mau mea momona iā ʻoe i ka lōʻihi ma mua o ka hoʻouka ʻana i nā carbs. Lawe nā meaʻai waiwai Protein i ka ikehu e puhi i ka meaʻai ma mua o nā meaʻai ʻē aʻe, a ʻo ka momona a me ka fiber e hoʻolohi i ka helu o ka ʻai i ninini ʻia i waho o kou ʻōpū. Ka hopena? Puhi ʻoe i nā mea ʻoi aku ka nui a ʻoluʻolu me ka liʻiliʻi, ʻo nā mea ʻelua he mea nui inā ʻo ka hōʻemi kaumaha kāu pahuhopu.

No ka protein, hiki iā ʻoe ke loaʻa i nā meaʻai e like me ka moa, ka iʻa, ka ʻiʻo, nā hua manu, ka tofu, ka pī, ka lentils, ka cheese, Greek yogurt, a i ʻole ka paʻakai. ʻO nā meaʻai momona i ka fiber, ʻo ia ka ʻai piha, nā mea kanu, nā huaʻai, nā pī, nā lentil, a me nā nati a me nā ʻanoʻano. No kāu momona, koho i kahi momona olakino e like me ka aila ʻoliva, avocado, a i ʻole nā ​​nati a me nā ʻanoʻano. (E ʻike i kahi hanana hou ʻana? ʻAe, loaʻa i nā nati a me nā ʻanoʻano he ʻekolu-protein, momona, a me ka fiber-no laila e hana lākou i ka meaʻai maikaʻi loa.)

Koho i nā kālaki hōʻele lohi.

He mea koʻikoʻi ka mālama ʻana i kekahi mau kalapona i kāu meaʻai no ka mālama ʻana i ke kiʻekiʻe o ke kō koko olakino, akā ʻo ke koho ʻana i nā kalapona kūpono he mea koʻikoʻi. ʻAʻole hana ʻia nā kalapona a pau. ʻOi aku ka wikiwiki o ka ʻai ʻana o kēlā mau kaʻa me ka glycemic index kiʻekiʻe (kahi ana o ka wikiwiki a me ke kiʻekiʻe o ka meaʻai e hoʻonui ai i ke kō koko) ʻoi aku ka wikiwiki ma mua o nā kaʻa lohi, a i ʻole nā ​​​​mea haʻahaʻa GI. I kēia hihia, ʻoi aku ka maikaʻi o ka lohi a me ka haʻahaʻa. ʻO ka ʻai haʻahaʻa ma ka papa kuhikuhi glycemic i hōʻike ʻia e kōkua ai i ke kaohi ʻana i nā pae kō kō, ʻoiai nā meaʻai ma ka piko kiʻekiʻe o ka pae o GI e hoʻoulu aʻe a hāʻule koke ma hope o ka ʻai ʻana. ʻO ka pale ʻana i nā kō kō ke kō e kōkua iā ʻoe e mālama i kou kaupaona no ka mea ʻaʻole ʻoe e pōloli a no laila, e hiki ke hana me ka maikaʻi. Pōmaikaʻi: Nui nā meaʻai haʻahaʻa-GI e kiʻekiʻe i ka fiber.

Inā ʻoe e noʻonoʻo nei e pili ana i ka ʻai haʻahaʻa haʻahaʻa e pale aku ai i ke koko koko roller coaster, e hoʻomanaʻo ʻaʻole i hōʻoia ʻia kēia ma ke ʻano he lapaʻau kūpono no ka hypoglycemia reactive. Hiki ke hoʻolilo ʻia kahi pākēneka o ka momona a me ka protein i glucose (kō), akā ʻaʻole maikaʻi loa kēlā hana. No laila inā ʻoe e ʻike i kahi hanana hypoglycemic, ʻo nā waihā nā mea e hoʻomaikaʻi ai iā ʻoe.

E hoʻokaʻawale i nā kalapona i ~ 30 grams no ka ʻai.

ʻOiai ʻaʻole ʻōlelo ʻia ka hahai ʻana i ka meaʻai haʻahaʻa haʻahaʻa no ka poʻe me ka hypoglycemia, ʻoi aku ka maikaʻi o ka mālama pono ʻana i nā kaʻa. Ua ʻike kekahi haʻawina ʻo ka ʻai ʻana i ʻeono mau meaʻai liʻiliʻi i kēlā me kēia lā, ʻo kēlā me kēia me kahi 30 grams o ka carbohydrates, maikaʻi ia no ka hōʻemi ʻana i nā hōʻailona hypoglycemic. ʻO ka ʻai ʻana i ka nui o nā huʻopaʻa i kēlā me kēia mau hola e mālama mau ai i kou kō kō, ke nānā aku ʻoe i nā meaʻai i ka momona a haʻahaʻa i ka papa inoa glycemic.

Ke ʻoki ʻoki iki ʻoe i nā huaʻāpale e noho ma kahi o 30 gram i kēlā me kēia pāʻina, ʻo ka hoʻololi ʻana i kēlā mau calorie me nā kumuwaiwai o ka protein hiki ke kōkua i ka mālama ʻana i nā calori e pono ai e hoʻoulu i kou kino a ola mai nā hana. ʻOi aku ka hopena o ka protein a me ka momona ma luna o ke kō kō a me nā kiʻekiʻe o ka insulin ma mua o nā carbohydrates, no laila ke hoʻomanaʻo nei i ka pale kaulike o nā macros e mālama ai i nā pae kō kō a maʻamau a kōkua iā ʻoe e lilo i ka paona. (Akā, ʻaʻole pono ʻoe e helu i nā calorie e ʻike i ka kūleʻa.)

Hiki ke kōkua i kēia ʻano hana kalapona maʻalahi me ka hoʻomalu ʻana i ka ʻāpana, hiki ke hele i waho o ka lima i ka wā e komo ai nā kīʻaha. ʻO ka loaʻa ʻana o nā kālani liʻiliʻi mai ka carbs a me nā mea hou aʻe mai ka hoʻopiha ʻana i ka protein a me nā momona momona na ka puʻuwai e hiki ke kōkua iā ʻoe e waiho i kahi kaona keu a mālama i kēlā kaupaona me ka manaʻo ʻole i nele. (ʻO kēia ʻano ʻai ke kumu o nā meaʻai e like me Whole30 a me Paleo.)

Mai haʻalele i ka home me ka ʻole o ka meaʻai māmā.

Loaʻa iaʻu he ʻeke mau ʻalemona maka i loko o kēlā me kēia ʻeke, koʻu keʻena mīkina lima, a me ka ʻeke haʻuki no laila ʻaʻole au e paʻa i ka pōloli me ke kō koko haʻahaʻa inā ʻōlelo ʻia, e hoʻihoʻi ʻia ka hoʻopaʻa ʻana i nā hale ʻaina a i ʻole e hana au i kekahi mau hana ma hope o ka haʻuki. ʻAʻole ʻo ka lawe ʻana i nā meaʻai meaʻai he ala maikaʻi loa ia e pale aku ai i ke kō koko haʻahaʻa ke hele ʻole kou lā e like me ka mea i hoʻolālā ʻia a i ʻole pono ʻoe e hoʻoikaika ma mua o ka papa hoʻoikaika kino, akā he kī nui nō hoʻi ia e kōkua iā ʻoe e hōʻemi i ke kaumaha. ʻO ka pōloli kou ʻenemi i ka wā e hoʻemi ai i ke kaumaha, no laila, ʻo ka loaʻa ʻana o nā koho meaʻai maikaʻi ma ka lima hiki ke kōkua iā ʻoe e pale i ka hopu ʻana i kahi mea ʻoi aku ka maikaʻi i ka wā e pōloli ana ʻoe. E hoʻāʻo me ka ʻai ʻana i ka ʻai me nā kaʻa lohi, ka protein, ka momona, a me ka fiber ʻelua hola a i ʻole ma mua o kāu hoʻomaʻamaʻa. (Pili: ʻO nā mea ʻai māmā a me nā mea hoʻomaʻamaʻa hope loa no kēlā me kēia hana.

ʻAi i ka wā hiki ma hope o ka hoʻoikaika.

E like me kaʻu i aʻo ai ma ke kulanui, pono ʻoe e ʻai nui ma hope o kou hoʻoikaika kino e pale aku i ka hāʻule ʻana o ke kō koko. ʻO kēia ka manawa maikaʻi-ʻoi aku ka maikaʻi-ʻo ka loaʻa ʻana o nā kalapona ʻaʻa wikiwiki e like me ka laiki keʻokeʻo a i ʻole ka ʻuala. E hoʻihoʻi koke kēia mau carbs kuni wikiwiki i kou kō kō i ke kō, akā pono e hoʻopili mau ʻia me kekahi protein e kōkua i ke kūkulu hou ʻana i kou mau mākala. Hoʻokomo wikiwiki ʻia nā wai ma mua o nā paʻa, no laila ke koho ʻana i kahi lulu protein me ka maiʻa kahi koho maikaʻi loa. Hiki iā ʻoe ke hahai i ka ʻai kūpono i hoʻokahi hola a ʻelua paha.

Manaʻo ka nui o kaʻu mau mea kūʻai e hoʻemi i ka paona e hiki iā lākou ke pale i ka ʻai ʻana i nā calorie a lākou i puhi ai ma hope o ka hoʻomaʻamaʻa ʻana ma o ka lele ʻana i ka ʻai ma hope o ka hoʻomaʻamaʻa. Akā ʻo ka hopena, hoʻopau lākou i ka ʻai ʻana ma hope aku no ka mea ua ʻae lākou iā lākou iho e pōloli loa (ʻaʻole e haʻi i ka pilikia a lākou e hana ai ma ka hoʻopiha ʻole ʻana i ko lākou mau ʻiʻo no ka hoʻōla ʻana). ʻO ia ke kumu he manaʻo maikaʻi loa ka loaʻa ʻana o kahi meaʻai māmā protein-protein maikaʻi-hiki iā ia ke kōkua e mālama i kāu ʻai ʻana ma ke ala i ʻole ʻoe e hoʻopau i ka hana i ka papaʻai aʻe.

Nānā no