ʻO ka meaʻai Prediabetes - papa inoa o nā huahana a ʻae ʻia a pāpā ʻia

Hōʻike nā ʻikepili iLive a nā poʻe loea lapaʻau e hōʻoia i ka ʻoi loa e hiki ke kūpono a kūlike me nā ʻike.

He kānāwai koʻikoʻi mākou no ke koho ʻana i nā kumuwaiwai ʻike a ʻike mākou i nā pūnaewele kaulana, nā ʻimi noiʻi noiʻi a inā paha, inā ua hōʻoia ʻia he mau noiʻi olakino. E hoʻomaopopo me ka helu ʻana i nā helu ma nā brackets (,,., A me nā mea a pau).

Inā ʻoe e manaʻo he pololei ʻole kekahi o kā mākou mea waiwai, outdated a i ʻole he nīnau'ē aʻe, e koho iā ia a kaomi Ctrl + Enter.

ʻO ka mea nui o ka mālamaʻana i ka prediabetes ʻaʻole ka lāʻau lapaʻau, akā he meaʻai haʻahaʻa-kāʻai me ka haʻahaʻa o ka momona momona. Ma waho o kaʻai pono ʻana, ʻaʻohe mea ʻē aʻe e kōkua i ka hoʻololi ʻana i ka pancreas a hoʻopaʻa i nā pae kō i loko o nā palena maʻamau.

No nā mea maʻi me kahi kūlana mua-ma mua o nā maʻi, hiki i nā kauka ke ʻōlelo aku i kekahi o nā mea kūpono kūpono. No ka Diet No. 9 he kūpono no ka poʻe i kaupaona maʻamau, akā no ka poʻe me ka pauna keu a me ka momona, e hōʻike ke kauka e kāohi i nā koi o ka ʻai. a hiki i 2400 kcal, ka helu ʻai 8 - a hiki i 1600 kcal i ka lā.

I ka papaʻai No. 8, ua palena ka ʻai o ka paʻakai (a hiki i ka 4 g i ka lā) a me ka wai (a hiki i ka 1.5 l) ka palena. Akā ʻo vitamina C, ka hao, ka calcium a me ka phosphorus nā mea momona momona e hoʻopau i ka nui o ka poʻe me ka paona maʻamau.

, ,

He aha a ʻaʻole hiki?

I mea e maʻalahi ai ka hoʻokele i nā koi o ka papa ʻaina meaʻai, pono ia e ʻike pono i ka ʻikepili e wehewehe ana i nā meaʻai a hiki ʻole ke ʻai ʻia me ka prediabetes.

No laila, kākau mākou i nā huahana i ʻae ʻia no ka prediabetes:

• ʻO ka palaoa a me nā huahana ʻē aʻe mai ka palaoa me ka bran, a me ka palaoa o ka palaoa a pau
• Kekahi palaoa palu
• ʻO nā mea ʻuala a me nā mea ʻai i hoʻokumu ʻia iā lākou
• Okroshka
• ʻO ka ʻai momona haʻahaʻa (veal, moa, rabbit, turkey) - hiki iā ʻoe ke kuke, ʻūlū me nā mea ʻai i ka ʻai a me ka pā
• ʻ tonguelelo wahaheʻe
• ʻAuslelo: Kaʻaʻa a ka moa a ka moa kauka
• ʻO ka iʻa momona haʻahaʻa (pollock, zander, pike, hake, etc.) - ʻūpū a ʻele paha i ka umu
• ʻO ka iʻa iʻa ʻole me ka ʻaila (ma kāna wai a i ʻole kamato)
• ʻO ka waiū a me nā momona momona i ka waiū (kefir, ke kīwī, nā kuki)
• Kūleʻa keke i hana ʻole me ka paʻakai
• Nā meaʻai mai ka cereals (buckwheat, pearl barley, oat and barley)
• ʻO ka palaoa a me ka palaoa wili (ma ka liʻiliʻi)
• Paukuk, zucchini, zucchini, kamato, huaʻomala, asparagus, Ierusalema artichoke, celery a me nā mea he nui ʻē aʻe.
• Kekahi ʻano ʻōpala
• Leka a ka lau
• ʻO kekahi mau kāloti a me nā beets
• ʻO Soy, Bean, Lentil a me nā ʻeliʻu Pea
• Nā mea iʻa hou a kalua
• ʻAe hoʻomaʻemaʻe, ʻeli, hēpaʻa mousse
• Kālā huaʻala ʻaila Sugar
• Nā ʻili
• Kahu me ka waiū a me ka ʻōkoki
• Puolo haʻahaʻa
• Kāleʻele a me ka ʻōmaʻomaʻo, nā ʻōpala lāʻau a me nā decoction, ka pipi rosehip,
• Hoʻohui a me ke kō
• Nā wai momona hou
• ʻO nā lau wai pēpē
• ʻO ka minamina a me ka wai maʻemaʻe (ʻoi aku me ka ʻole o ka hau)
• Kekahi lāʻau aila (unrefined)

Eia kekahi, ʻae ʻia i ʻelua mau manawa i ka hebedoma e ʻai i nā kīʻaha mua i kuke ʻia i ka lau nāwaliwali a i ʻole puna waiū me ka momona, me ka momona haʻahaʻa, haʻahaʻa (1 manawa i ka pule). Kūpili ʻia nā ʻuala a ʻā wale nō i loko o ka palaoa i hoʻomoʻa ai ʻole palaoa. Hiki ke hoʻohui ʻia i ka pipi ma nā wahi liʻiliʻi e kuke ai i nā papa kīʻaha.

Eia mākou e papa inoa i nā meaʻai a me nā kīʻaha i pāpā ʻia ma ka prediabetes:

• ʻO ka palaoa ʻeke me ka pata a me ka pastī puff
• ʻO ka pīpī palaoa keʻokeʻo
• ʻO ka ʻiʻo momona a me ka ʻupena lemi, a me nā kīʻaha e pili ana iā lākou
• Nā mea ʻai ʻeu
• ʻO ka momona momona (e.g. puaʻa, duck, lamb) ʻāpā ʻia i kekahi ʻano
• Palapala ʻia a me nā manamana

• ʻO kahi ʻiʻo kahi
• ʻO ka iʻa momona i kekahi ʻano
• ʻAmelika, maloʻo a paʻakai ʻia
• Hiki i nā iʻa paʻakai i ka aila
• ʻAe roe
• ʻO ka waiū home a me nā huahana momona momona
• ʻO ka momona kīkī momona, nāʻaala momona me ka pākēneka kiʻekiʻe o ka momona, kaʻaila
• Mea moho wai moho
• ʻO nā ʻōpio paʻakikī a me ka brine
• Nā hua waina hou a maloʻo (ʻike ʻia kahi moʻo holi kiʻekiʻe i nā lā a me ka maiʻa)
• ʻO kaʻaila, hau, nā mea e mālama ai, nā ʻameka, nā mea ʻala
• Semolina a me nā kīʻaha mai ia
• ʻO ka pīkī ʻokoʻa
• Mālama ʻia ka lau ʻūlū
• Ketchups, mayonnaises, store store sauces, seasoning spicy and gre grevy
• Nā ʻalani ʻona
• ʻO ka ʻāpala a me ka wai lau
• Lard, overheated kūloko kūloko, lard
• Margarine

No ka hoʻouluʻana i ka hana o ka pancreas, ua makemake ʻia e hoʻololi i ka momona fractional (a hiki i 6 mau manawa i ka lā me kahi hapa o ka ʻoi aku ma mua o 200 g). No nā prediabetes (koe wale ka laiki), ʻoi ka nui o nā huaʻai a me nā huaʻaiʻai ma ke kakahiaka, nā huaʻai i ke kakahiaka, nā meaʻai protein i ke ahiahi a i ke ahiahi.

Pono e hoʻokaʻawale i nā meaʻai a me nā kīʻaha mai ka meaʻai, kahi e loaʻa ai nā paʻakai momona wikiwiki (ka meli, ke kō, nā hua momona maikaʻi, nā palaoa piha), nā meaʻai ʻoluʻolu, nā huahana wikiwiki, nā mea momona kiʻekiʻe. Me nā prediabetes, ʻo nā hua momona e hoʻololi maikaʻi ʻia i nā mea momona a me nā mea ʻono.

ʻO nā hua maloʻa me nā prediabetes ʻaʻole i pāpā ʻia nā huahana, akā naʻe, ʻaʻole pono ke hoʻopau i nā mea he nui.

Kōkua ke kōkua i ka pale ʻana i ka maʻi diabetes

ʻO ke kumu o ka prediabetes therapy ʻaʻole ia he lāʻau lapaʻau, akā he meaʻaiʻai haʻahaʻa-haʻahaʻa loa e hoʻolako ai i kahi hōʻemi o ka momona o nā holoholona. Mālama ka papaʻai i ka hoʻololi ʻana o ka inanene o ka ʻili o nā pale, e pale ai i ka pōʻino o ka maʻi maʻi.

ʻAʻohe mea hana e hoʻoponopono ʻē aʻe i ka pancreas.

He aha ka meaʻai e hōʻike ai no ka prediabetes?

Hoʻomaopopo nā kauka i kekahi o nā papaʻaina ʻelua ʻelua no nā mea maʻi me nā moku prediabetic: ʻAʻole 8 a i ʻole 9. Koho ia ka meaʻai e ke kauka kauka. Hōʻike ʻia ka papa inoa 8 no ka momona nui a koʻikoʻi paha. Ua kuhikuhi ʻia ʻia no Diet No. 9 no nā mea maʻi me ke kaumaha kino kino, akā na ka mea i hōʻike ʻia i ka prediabetes.

Papa ʻaʻai 8

ʻO ka mea kanu meaʻai me nā prediabetes №8 e hoʻopiha piha i nā pono kanaka no ka ikehu a me nā mea momona. Hōʻemi ka ʻemi kalaka ma ka hoʻohaʻahaʻa ʻana i ka hoʻopau ʻana i nā ʻōpala holoholona a me ka hōʻole ʻana o nā calcium māmā. Kuke ʻia ka meaʻai me ka paʻakai no kahi lā, i loko o ka ʻano i hoʻolapalapa ʻia, ʻoki ʻia a ʻūlua ʻia paha. Hāʻawi ka Papa Helu 8 no ka ʻahaʻaina ʻai a hiki i ka 6 mau lā i ka lā. Ka hiʻona hiʻona a me ka waiwai:

70-80 g (me 40 g o ka protein holoholona)

60-70 g (me 25 g nā pelā lau)

Kika Kai 9

ʻO kahi kīleʻa kaulike me ke kūlana mua o ka maʻi diabetes 9 nō i hoʻolālā ʻia e kāohi i ke kō koko. Hāʻawi ka papaʻai i ka papaʻai i ka hana maʻamau o ka metabolism. Hoʻohana ʻia ka ʻai me ka momona o ka meaʻai, hoʻohana ʻia nā mea momona. Hoʻo ʻia nā ʻūpono, hoʻomoʻa ʻia, kākele a hoʻolapalapa ʻia. Hāʻawi i ka papaʻai no ke olakino fractional a hiki i nā manawa 5-6 i ka lā. ʻO ka ʻike hoʻohālikelike a me ka ikehu o ka papaʻaina Helu 9:

85-90 g (me 45 g o nā holoholona holoholona)

70-80 g (me 30 g nā loʻa kalo)

Nā Papa kuhikuhi i ka Nutrota no ka Puʻuwai Diabetes

I mea e pale ai i ka hoʻomohala ʻana o ka maʻi ʻaʻai, he mea nui ia e pili pono i nā kuʻina o kahi meaʻaiʻai. ʻO ka impetus kumu nui no ka hoʻomaka ʻana o ka maʻi ka ʻai ʻana i nā nui o ke kō a me nā ʻaina wikiwiki. Ke komo nei kēia mau huahana i ke kino o ke kanaka, e hoʻonāukiuki i ka piʻi wikiwiki o ka kaila o ka glucose. Pono e mālama ʻia nā ʻōnaʻai kaiʻai:

1. ʻO nā meaʻai me kahi kikoʻī he nui o nā hāmeʻa kūlohelohe (nā ʻono, ka meli, ka pastry a me nā mea ʻē aʻe) e hoʻopau ʻia i loko o nā mea liʻiliʻi.
2. ʻO ka mea ʻai e pono ai nā meaʻai e loaʻa i nā kaikali māmā a me nā kaila (nā mea kanu, nā cereals, palaoa wīwī a me nā mea ʻē aʻe).
3. Pono e hoʻololi pono i nā momona holoholona holoholona e like me ka momona o ka mea kanu i ka mea hiki ke hiki.
4. ʻAi wale i ka ʻiʻo momona, a hoʻoneʻe i ka ʻili mai nā kao.
5. ʻAi liʻiliʻi ma nā wahi liʻiliʻi.
6. Mai pololi;
7. No nā mea hōʻemi e hoʻohana i nā meaʻai haʻahaʻa-calorie.

He aha ka mea hiki ʻole ke ʻai ʻia

Hāʻawi ka meaʻai mua i mua o ka meaʻai no ka meaʻai a ʻae ʻia, a ʻāpono ʻia, a papa ʻia. ʻO ka mea mua:

• ʻili palaoa a i ʻole brown brown,
• pāoʻi pākau
• ʻai momona: turkey, rabbit, moa,
• uhaki ʻono, kalā,
• nā manamana: nā pīpī, nā līkī, ka pīpī,
• kahawai, iʻa kai
• moa, hua moa
• nā huahana wai momona haʻahaʻa,
• nā mea kanu, nā mea kanu,
• hua ʻai ʻole, nā hua,
• hua o ka pala, ka lākona, ka hua sesame,
• huaʻai, ʻami, ʻeli ʻole hilo.

Hiki i kekahi mau meaʻai ke hoʻohaʻahaʻa i nā pae o ke kō, akā ʻaʻole ʻae ʻia e hoʻopau i nā lāʻau lapaʻau. E loaʻa i nā ʻāpana hoʻohālikelike:

• wai kāpala
• propolia
• hua ʻai mea
• Ierusalema artichoke
• lihini
• nā līlala pua
• laiki, semolina,
• keʻokeʻo keʻokeʻo
• pasta.

Hoʻopili maoli kaʻai ʻana i kēia mau meaʻai i kēia wā i ka papa inoa o nā meaʻai i pāpā ʻia i ka prediabetes. ʻO kēia ma muli o nā ala holomua no ka hoʻopaʻa ʻana i ka hopena o nā mea like ʻole ma ke kino o ke kanaka. ʻO nā huahana e hoʻohiki maoli ia no ka hoʻohana ʻana:

• nā mea momona, ke kō,
• kaʻohi wikiwiki (lāʻau lāʻau, granola),
• nā huahana palaoa loa,
• ua hoʻōla ʻia a me ka ʻaukā palupalu,
• ʻaina ʻoi me ka momona momona ma mua o 2%,
• ʻōwalaka,
• nā mea momona momona
• nā ʻalani ʻalani
• inu ʻona.

ʻO ka meaʻai kūpono no ka maʻi maʻi

Me kahi maʻi paʻakikī o ka maʻi type 2, pono e nānā pono nā meaʻai. ʻO ka poʻe, inā e loaʻa kahi maʻi, ua ʻae lākou iā lākou iho, e like me ke koena o ka nui a me ka inu ʻana i nā mea inu ʻawaʻī, e hoʻāliʻi pinepine i ke kūlana, ka hoʻopiha ʻia ʻana o ko lākou ola kino i nā hōʻeha koʻikoʻi. I mea e mālama ai i kou kūlana i kahi kūlana, ʻoi aku ka maikaʻi o ka kākau mua ʻana i nā huahana i hoʻohana ʻia, ka haku ʻana i kahi papa ʻaina a pili pono ʻole iā ia.

ʻO nā kānāwai koʻikoʻi o ka meaʻai

ʻO ka mālama ponoʻana i kou mālama ponoʻī e pale i ka nui o ka glucose i ke koko a ma muli o ka nui o ka ʻai o nā kaila. E hoʻonui ʻia ka ʻike ʻana o nā pū i ka insulin a e hoʻōla hou ka hiki ke hoʻokeo ʻia i ka kō. ʻOiai ka pilikia nui o ka maʻi pākēlau o ka hōʻino o nā huahana e hiki ke hōʻemi i ka naʻau o ke kino i ka insulin. No laila, pono e hoʻomaʻemaʻe pono hou i ka nui o ka ʻai i ke koina a me nā kamaʻāina e pili ana i ia mau ʻano huahana i ʻae ʻia a pāpā ʻia e nā maʻi nā maʻi.

Hoʻokumu ʻia nā ʻōlelo aʻo a nā kauka no ka poʻe me ka maʻi diabetes i nā lula e hiki ke kōkua i ka mea maʻi me ka ʻoluʻolu me ke kaumaha ʻana i kahi ʻano hou. ʻO ka mea mua e pono ai i kahi papa hana, ʻo ia ka hoʻomākaukau ʻana o ka papaʻaina i kaupalena ʻia i ke kaloli, akā ʻo ka ʻoluʻolu o ke kino o ka mea maʻi me ka maʻi maʻi. Pono ke kīnāʻai, e like me ka uku o ka ikehu. He mea nui ia e pono i ka pololi i ke kino, pono ke hoʻonohonoho ʻia ka meaʻai. Mālama kēia i ke kaʻe o nā kaʻina metabolic a hana me ka hala ʻole o ka ʻai o ka ʻōnaehana o ke kino.

ʻO ka māhele o nā mea maʻi e pili ana i ka insulin e pili pono i ka papa ʻaʻa mākaukau. Ma kahi o ʻeono ʻai o ka lā, i komo pū ai me nā kīkīkē, he ʻano maʻi maʻi maʻi ia. Hoʻokaʻawale ka ʻai no ke ao holoʻokoʻa, e like me ka like me nā calories a me ka ʻai ʻana e hoʻopau ʻia i ke kakahiaka. ʻOi aku ka maikaʻi ma ka hoʻāʻo ʻana e hoʻolaʻa i ka papahele me nā huahana mai nā mea a pau i ʻae ʻia no kēia meaʻai. He mea koʻikoʻi loa ia e hoʻopili i nā lau momona ʻāpono, nā momona i ka ʻai.

Ka palena palena ʻole ma kaʻai

Mai poina e pili ana i ka helu o nā honi gula i hoʻohana ʻia, pono nā huahana kiʻekiʻe a maikaʻi hoʻi. Pono nā pakanikani i nā momona momona, ʻoiai ka kaohi ʻana o nā peʻa e hoʻohiolo ai i ke kaʻina o ke kō. I mea e pale ai i ka pīhoihoi nui i ka glucose, pono eʻai nā meaʻai momona wale nō i ka wā o ka hoʻokomo mua, akā ʻaʻohe hihia i nā mau kīmaki. Hoʻomaopopo ʻia nā hāmeʻa kūleʻa maʻalahi e hoʻēmi a hoʻopau paha.

E hoʻomaikaʻi i ke kūlana o ke olakino, kōkua ia e kaupalena i ka ʻai i nā palapoka a me nā momona holoholona, ​​a inā ʻoe e hōʻemi i ka nui o ka paʻakai i hoʻopau ʻole a haʻalele iā ia. ʻO ke ʻano o ka inu wai ʻana, ma kahi o hoʻokahi a me ka hapa lita i kēlā me kēia lā. He mea nui e hoʻāʻo e pane ʻole i ke kino me ka overeating, hiki iā ia ke hoʻonāukiuki i ka hana o ka papa ʻeha o ka gastrointestinal. ʻAi wale ka meaʻai i hoʻomākaukau ʻia e nā ʻano meaʻai, e like me ke ʻano. ʻAʻole ia e ʻāpono ʻia e ʻai koke ma hope o ka hana pilikino, pono ke hoʻoikaika ʻia ke kino ma hope o nā haʻuki. Hoʻole loa ia i ka inu ʻawaʻawa ma kahi ʻōpū ʻole, i hoʻāʻo ʻia e leʻa aku i ka pākau ʻia ʻokoʻa.

He mea hiki ʻole a he aha ka mea e hiki ai no nā maʻi maʻi?

ʻAʻole hewa e hiki ke waiho i ka poʻe me ka maʻi ʻaʻai ʻole me ka ʻaina kakahiaka, no ka mea, ʻo ka ʻai kakahiaka ke kumu o ke kūlana paʻa o ka olakino ʻaʻole wale no ka mea maʻi, akā nō hoʻi no ke kino olakino. ʻO nā wīwī o ka nāwaliwali a me ka hōʻino o ka pono e hiki ke hoʻopiʻi ʻia e nā hoʻomaha nui ma waena o ka papaʻaina, no laila ʻaʻole pono e ʻai ʻia ka poʻe maʻi me ka ʻaina o ka ʻaina ma mua o ʻelua mau hola ma mua o ka wā e moe ai. E kōkua ka mea ʻai kūpono i ke kino e hoʻopili i nā mea pono a pau, ʻaʻole pono kahi wela a me ka wela wale paha, ʻoi aku ka maikaʻi o ka mālama ʻana i ka wela ma ke ʻano.

E hoʻolohi i ka hoʻoluhiluhi ʻana o nā haʻalulu, ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i nā meaʻai, a laila nā meaʻai me ka protein, a laila ʻaʻole ikaika e hōʻoki ʻia a maikaʻi ʻia i loko o ke kino. Pono ʻoe e ʻai i nā wahi liʻiliʻi, me ka palu, kahe anuanu, inu i ka wai me ka ʻole e holoi i ka ʻai, a inu i mua o ka papaʻaina. Kuhi ʻia ʻana mai ka papa ʻaina mai me ka manaʻo iki o ka pōloli, e kau ana i nā manaʻo pono ʻole o kekahi.

No ke aha i ae ʻia ai kekahi a me kekahi?

Aia kekahi inoa lōʻihi o ka huahana, mahele i nā pūʻulu e hōʻike ana i ke kiʻekiʻe o ka ʻai i kaʻai a nā kānaka me ka nele o ka insulin. Hōʻike ka huaʻōlelo glycemic huahana i pehea e pili ai i ka hoʻonui ʻana o ke kō i loko o ke kino. Hoʻohana ʻia kahi pāʻina berena e helu ai i nā palaka i ka meaʻai. ʻO kēlā mau meaʻai kahi kiʻekiʻe o nā hāpana kiʻekiʻe hāpana kahi kiʻekiʻe glycemic index.

Ma waho o ka palena ʻole, nui nā mea kanu mea kanu i hoʻohana ʻia, e like me ke kāleka, chives, dill. ʻO nā lauʻai he nui i ka meaʻai, asparagus, broccoli, zucchini a me ka hua manu. Nā huaʻala e like me nā strawberry, cherries, figs, a me nā mea he nui ʻē aʻe, e hoʻomaikaʻi ana i ke kino me kahi paʻakikī vitamin. ʻO nā mea hoʻolapalapa, ka ʻuʻuku mai ka palaʻai a i ʻole ka mea laʻa e hāʻawi i ke kino i nā mea pono a maikaʻi.

ʻO nā meaʻai me kahi index glycemic kiʻekiʻe e haʻalele iki, e kuʻi nei i ka maʻi maʻi nui. ʻO ka paila palaoa, ka waiū, halva, nā maiʻa, ʻona ʻono a me ka berena keʻokeʻo wale nō kēlā mau huahana kēia, a me nā mea ʻē aʻe he nui wale nō i hoʻopiʻi ʻia, ʻoi aku ka maikaʻi e hoʻoliuli iā lākou. ʻO ka Ice cream, no ka laʻana, ka mea pono ke hoʻololi ʻia i nā hua a pau loa, ʻōmaka. Akā ʻoi aku ka maikaʻi e hōʻole i ka waiū waiu e makemake i ka mea ʻawaʻī, i loaʻa ka pākēnē kiʻekiʻe.

ʻAno ʻokoʻa ʻana o ka papa ʻaina meaʻai hoʻohālike no ka mea maʻi me ka maʻi maʻi maʻi

He aha ke ʻano o ka meaʻai kūpono loa, i hoʻonohonoho ʻia i kēlā me kēia lā a i ʻole paha no ka hebedoma? ʻO kekahi o nā nīnau hoihoi loa i nā poʻe i loaʻa i ka pilikia olakino. ʻO kahi hiʻohiʻona o ka papa hana hoʻokahi lā e kōkua i ke hana ʻana i kāu ʻai ponoʻī, mai kēlā mau huahana i loaʻa i loaʻa. I ka lā mua, hiki i ka ʻaina kakahiaka me ka omelet me ka asparagus a me nā kaʻa. No kaʻaina awakea, hoʻomākaukau i kahi mākaka o ka squid, ka ʻōpū, me ka hoʻohui o walnuts.No ka ʻaina awakea, hiki iā ʻoe ke kuke i ka beetroot, a kālua i ka ʻōlepala me nā hua pomera. A ma waena o ka ʻaina awakea a me ka pāʻina awakea, e ʻai i kahi one o ka roti rye a me ka avocado. No ka ʻaina ʻaina, kahi moʻa lau iʻa ʻaka ʻāhu ʻia i hoʻopaʻa ʻia me nā lau ʻalaʻula e kūpono.

No nā mea i hoʻomaka i ka kuleana no lākou iho, e ʻimi e hahai i nā ʻōlelo hōʻike a ka endocrinologist, ʻike pono i ka ʻai ʻana a hoʻohana hoʻi i ka papa ʻōlelo kuhikuhi ʻia, ʻike lākou ʻaʻole i hiki ke ʻai i ka ʻai ke ola wale nō, akā i ka momona, a ʻo ka mea nui hoʻi, inā ʻaʻole palupalu, hiki iā ia ke komo i nā kīʻaha like ʻole . ^ E Ha yM.

Wikiō ma ke kumuhana o ka ʻatikala:

ʻO ka papa ʻaina momona no ka poʻe pākeke, kahi i hoʻohālikelike ʻia

Pono ka helu ʻana o ka meaʻai no nā ʻelemakule e pili ana i ka hoʻokumu ʻana o ka ʻiʻo holoholona ma loko o 0.8 g. No 1 kg ke kaumaha. Me ke kaumaha o 60 kg, hiki ke hoʻopau ʻia ka nui o 50 g. pookele ʻO ka maʻa momona maʻamau he 80 gr. ʻO ka protein, no laila ʻoi aku ka maikaʻi o ke koho ʻana i ka mama, nā meaʻai holoholona. Me ka hoʻohana nui ʻana i ka saturated, hoʻonui ka nui o ka maʻi cardiovascular a me ka maʻi oncological.

Ua hana nā ʻepekema ʻepekema i mau noiʻi o kekahi mau haneli o ka poʻe ʻelemakule me kahi pāʻaiʻai maʻamau kahi 20% o ka protein holoholona i hoʻopau i kēlā me kēia lā a keu paha, a hoʻohālikelike ʻia me kahi hui i kūpono ke ʻano o ka protein. ʻIke lākou ua nele i ka hui o nā ʻelemakule kahi i hoʻopulapula ʻia ka intake protein i ka nui o nā maʻi o nā pūpuna, nā lolo a me nā koko. ʻOi aku, ʻoi aku ka 75% o nā poʻe ʻelemakule i hala aku i ke ola o kēia pūʻulu, ka mea nui ma ka oncology, ʻoiai ua hiki ke ulu i ka maʻi kanesa me ka mea ʻai e hoʻonui ai i nā manawa he 3-4.

ʻAʻole lawe ka prototeins o ka mea kanu i kekahi pilikia i ke kino, pōmaikaʻi wale nō. Loaʻa ʻia lākou i loko o ka cereals, legumes a me nā kinipona, no laila hiki ke palekana palekana i ka meaʻai no ka pākeke. Loaʻa nā kahu holoholona nona, ʻoi aku ka maikaʻi o ke kino, i nā iʻa a me ka umauma moa.

No nā maʻi like ʻole, ʻoi aku ka maikaʻi o ka poʻe kahiko ke hōʻole loa i ka protein holoholona holoʻokoʻa.