No ka poʻe maʻi diabetic, eia kēia mau ʻōlelo aʻoaʻo no ka ʻaina kakahiaka

No ka poʻe maʻi diabetic, eia kēia mau ʻōlelo aʻoaʻo no ka ʻaina kakahiaka

He nui ka poʻe o mākou i lohe i ka ʻōlelo "ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā," a ʻoiai he ʻokoʻa nā manaʻo e pili ana i kēia ʻōlelo kaulana, ʻaʻohe mea kānalua i ka hopena o ka ʻaina kakahiaka i ke kino. I ka pili ʻana i ke kō koko, nui nā kumu i hāʻule ma lalo o kēia unahi a ʻo ka mea e ʻai ai (a ʻole ʻai paha) hiki ke kiʻekiʻe i ka papa inoa. ʻOiai e hopohopo nui ka poʻe me ka maʻi maʻi diabetes i ka mālama ʻana i ko lākou koko koko, ʻoi aku ka maikaʻi o ka poʻe āpau e pale i nā maʻamau e paʻakikī i ko mākou kino ke mālama i ke kiʻekiʻe o ke kō koko.

Wahi a kahi hōʻike i paʻi ʻia e It This Not That, ʻehā mau ʻano ʻaina kakahiaka maikaʻi loa no ke kō koko:

1- ʻAʻole ʻai i ka fiber

ʻO ka fiber kahi meaʻai waiwai nui e hana ana i nā hana he nui, mai ka hoʻomaikaʻi ʻana i ka maʻamau o ka digestive a me ka cholesterol koko a hiki i ka hoʻonui ʻana i ka manaʻo o ka piha a me ka hoʻolohi ʻana i ka hoʻokuʻu ʻia ʻana o nā kalapona i loko o ke kahe koko.

Ke ʻai kekahi i ka ʻaina kakahiaka haʻahaʻa i ka fiber a waiwai nui i nā carbohydrates, e like me ka toast keʻokeʻo me ka jam, ʻoi aku ka wikiwiki o ka ʻai ʻana i ke kahe koko ma mua o ka ʻai ʻia ʻana o nā ʻakika like me ka nui o ka fiber.

Hiki ke pi'i a hā'ule ke kōpa'a koko ma hope o ka 'ai 'ana, hiki ke ho'opilikia i ka pae ikehu a me ka 'ai.

No ka poʻe me ka maʻi maʻi diabetes, ua lako pono ke kino me ka insulin e kōkua ai i kēia kaʻina hana. Eia nō naʻe, i ka hala ʻana o ka manawa, e emi ana ka hiki o ke kino ke pane maikaʻi i kēia piʻi ʻana o ke kō. No ka hoʻohaʻahaʻa i ka pane i koi ʻia mai ka pancreas, ʻōlelo ka poʻe meaʻai meaʻai e hoʻokomo i ka fiber i ka ʻaina kakahiaka.

ʻO ke kūlana maikaʻi o ke koʻokoʻo ka loaʻa ʻana o 1 grams o ka fiber no kēlā me kēia 5 grams o nā kalapona. Hiki ke hana ʻia kēia makemakika maʻalahi i ka nānā ʻana i ka panel Nutrition Facts, a inā kānalua ʻoe, e hoʻololi i ka berena keʻokeʻo me ka palaoa holoʻokoʻa a hoʻohui i nā huaʻai i ka ʻaina kakahiaka, me nā meaʻai fiber kiʻekiʻe, e like me ka oatmeal, buckwheat a me nā mea kanu.

2- ʻAʻole ʻai i ka ʻaina kakahiaka

ʻOiai aia kekahi mau manaʻo ʻokoʻa e pili ana i ka nui o ka ʻai ʻana i ka ʻaina kakahiaka, aia kekahi mau pane physiological e hiki mai ana i ka lele ʻana. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi o nā poʻe me ka maʻi maʻi type XNUMX ʻo ka hoʻokuʻu ʻana i ka ʻaina kakahiaka ua pili pū me ka awelika kiʻekiʻe o ke kō koko koko a me nā haʻahaʻa haʻahaʻa o ka mana glycemic maikaʻi.

He mea paʻakikī loa kēia mau ʻike ʻana no ka mea, ʻo ka maikaʻi ʻole o ke kō koko koko i ka poʻe me ka maʻi diabetes e hoʻonui i ka pilikia o ka maʻi puʻuwai a me ke aʻalolo a me ka pōʻino puʻupaʻa, a me ka hōʻino ʻana i nā kino a me nā ʻiʻo ʻē aʻe.

No ka poʻe me ka maʻi maʻi diabetes, hiki i ka hoʻokuʻu ʻana i ka ʻaina kakahiaka ke loaʻa ka hopena ʻē aʻe. I ka wā hoʻokē ʻai lōʻihi, e like me ka wā ʻaʻole ʻoe i ka ʻaina kakahiaka, e hāʻule paha kou pae kō koko. No kekahi, ʻaʻole ʻike ʻia kēia loli; No nā poʻe ʻē aʻe, hiki i ke kō koko haʻahaʻa ke alakaʻi i nā hōʻailona o ka hypoglycemia, e like me ka wikiwiki o ka puʻuwai, haʻalulu, ka wela, ka huhū a me ka noʻonoʻo.

3- Haʻahaʻa haʻahaʻa o ka protein

ʻO ka meaʻai kaulike ka mea i loaʻa i nā ʻakika, protein, fiber a me ka momona. Inā nele ka meaʻai i kēia mau mea a pau, e emi iho nā pae o nā huaora a me nā minela, hiki ke alakaʻi i ke koko koko kiʻekiʻe.

Ke hoʻoikaika nui nei ke kino e wāwahi a hoʻoheheʻe i ka protein, a i ka wā e ʻai ai kekahi i kēia meaʻai me nā ʻakika, hiki iā ia ke hoʻolohi i ka hoʻokuʻu ʻia ʻana o nā huapona i loko o ke kahe koko.

4- Ka nele i nā momona olakino

E like me ka protein, hoʻolōʻihi ʻia nā momona i ka ʻai ʻana o nā carbohydrates, e kōkua ana i ka hōʻemi ʻana i ke kō koko kiʻekiʻe. Eia kekahi, ua manaʻo ʻia nā momona maikaʻi i nā meaʻai saturated, ʻo ia hoʻi, e manaʻo nui ke kanaka ma hope o ka ʻaina kakahiaka. Ma muli o nā pono momona o ka momona, hiki i nā meaʻai kaulike me kēia mau meaʻai ke kaupalena i ka ʻai ʻana a me ka nui o ka lawelawe ʻana e kōkua hou aku i ka hoʻokele kōpaʻa koko.

ʻO nā momona maikaʻi, e like me nā momona unsaturated i loaʻa i loko o nā avocados, nā nati a me nā pata nati, hiki ke hoʻemi i ka mumū i loko o ke kino a ʻaʻole pono e hoʻomākaukau nui ma mua o ka hoʻokomo ʻana iā lākou i loko o kahi pāʻina. No ka laʻana, e hoʻohui i ka hapalua o ka avocado i ka palaoa palaoa holoʻokoʻa ma kahi o ka jam, e hoʻohui i ka pata nut i nā ʻōlaʻa no ka hoʻonui ʻana i ka protein a me ka momona, a kāpīpī i ka pata pīnī.