He aha hiki ʻole ke ʻai ʻia me ke kō koko kiʻekiʻe

Ma kahi o nā lāʻau lapaʻau no ka maʻi maʻi maʻi, paipai ʻia e hahai i ka ʻai. He mea ia e hōʻoia i ka meaʻai me ke kō koko koko piha piha a hoʻokaʻa i nā huahana a hiki i hiki ke hoʻonui i nā huaʻōlelo i hōʻike ʻia. No ka hana ʻana i kēia papa inoa - haʻahaʻa-ʻōpio - ikaika ia e ʻōlelo aku me ka loea e hoʻohui pū i nā ʻina o ka ʻai ʻana i ke ala maikaʻi loa.

Nā hiʻohiʻona huina

He kīpī pilikino haʻahaʻa haʻahaʻa a ʻo kēlā me kēia manawa i kū hoʻokahi ʻia ma ke kumu hoʻokahi. I ka manawa like, aia kekahi mau kūlana no nā kiʻekiʻe o ke kō iʻa mau no nā mea āpau. ʻO kahi kīʻaha i kēlā me kēia lā e kau pū me ia ka protein like ʻole i ka ratio glucose. ʻO ka hoʻohana ʻana i kekahi mea nui loa i ka hihia inā he manaʻo maoli ka pōloli. I kēia hihia, ʻaʻole hoihoi ka meaʻai like i ke ʻano o ke kīʻaha.

He mea nui ia, ʻoiai ke manaʻo nei i kahi hapa o ka lika, e hoʻopau i ka pāʻina. Eia kekahi, ua paipai ʻia e hoʻokaʻawale i kahi manawa liʻiliʻi o ka overeating. He mea kūpono hoʻi ia e hoʻokaʻawale loa i ka papa ʻai i kekahi mau meaʻai e komo i ka polokalamu kākā wikiwiki. ʻAʻole mākou e poina e pili ana i ka mea i ʻōlelo ʻia ma mua - pono nā ʻina ʻai, a inā paʻa lākou i ka neʻe, ua paipai ʻia e loaʻa nā kīmai. Kahi ʻano meaʻai ʻo ia ka mea kūpono loa.

Nā Kūlana kūʻai ʻia

ʻOi aku ka pane o ka nīnau i ka mea hiki ʻole iā ʻoe ke ʻai me ka nui o ke kō. He papa kapu ia i ka hoʻohana ʻana i ka iʻa a me nā mea momona manu;

ʻO kēia papa inoa o nā mea āpau ʻaʻole i hoʻopau ʻia e hoʻohui ʻia e ka caviar, iʻa a ʻoki i nā ʻōpala a me nā ʻeke a me nā kīʻaha, a me nā pōkole

I mea eʻai pono ai me ka kōku ʻoi, pono ʻoe e hahai i kēia mau lula a hoʻomanaʻo hoʻi i kekahi mau papaʻaina. ʻOkoʻa paʻa loa lākou, a ʻo ia ke ʻano o kēia hihia hoʻokahi ka hoʻohana ʻana o kahi huahana i hiki ke hōʻino a lilo paha i mea hoʻoweliweli koʻikoʻi i ke ola me ke kō koko kiʻekiʻe.

He aha nā lau ʻona

ʻO kaʻoiaʻiʻo, aia nā huaʻai i kahi liʻiliʻi o nā kekona a, i ka manawa like, ua hoʻonui ʻia lākou me nā lepa, ka miner a me nā huaora. ʻOiai he mea kanu ia nā mea kanu i ke kumu nui o ka meaʻai, hiki nō i kā lākou hoʻohana ke pili i kekahi mau palena paʻa. No laila, ua hoʻoikaika ikaika e hōʻole:

kekahi inoa bean he lula e hoʻomanaʻo mau i ka noʻonoʻo
ʻai i ka ʻuala, me ka hoʻohana pinepine mau i ka mea e hiki mai ai ke kō,
ka hoʻohana ʻana o nā kalaka, ka ʻōmato a me ka kamato ma hope o ka mālama wela.

ʻO ka pane i ka nīnau hiki ʻole iā ʻoe ke ʻai me ke kōpaʻa kiʻekiʻe nā mea kanu mea like me nā hua ʻai, paukala (ma loko nui) a me nā pepa momona. Pēlā, e hoʻēmi ʻia ka hoʻohana ʻana i kekahi o nā inoa i hōʻike ʻia ʻia ma ʻaneʻi, a haʻalele ʻia ka hoʻohana ʻana i nā pickles a me nā pickles. E kamaʻilio e pili ana i ke ʻano i hiki ai ke ʻai i nā lau ʻai me ke kō, ʻoiaʻiʻo, makemake wau e makaʻala i ko lākou puʻupuʻu ʻana, e ʻā ana a me ka ʻai ʻana i ka momona. ʻO nā meaʻai aʻa ka mea maikaʻi ʻole loa.

ʻO nā hua lāleʻa ʻole

ʻO ka papaʻaina o kekahi kanaka me ka maʻi lolo e hoʻokaʻawale i ka nui o ka ʻai ʻana i kekahi mau huaʻai. Ke kamaʻilio nei mākou e pili ana i nā fiku, nā keke, nā maiʻa a me nā hua maloʻo. Hoʻomaka ke kiʻekiʻe o ka Sugar me ka hoʻohana ʻana i nā lā a i ʻole nā pineapples. Hōʻike like nā ʻano like mai ke kino e ka neʻe ʻana o nā mauleʻaʻai māmā ma nā nui. ʻAʻole poina ia e mau huaʻai, nā mea i hoʻoili ʻia e ka mea momona a ʻawaʻawa paha, ʻaʻole i emi iho ka nui o nā momona.

ʻO ia ke kumu ke hōʻike ʻia nei nā inoa, nā hua, nā lemona e hoʻopau ʻia ma kahi liʻiliʻi.

Meaʻai no ka maʻi diabetes

Hoʻomaopopo ka maʻi maʻamau 2 i ka wā ʻelemakule ma nā kānaka me ka ʻōpū o ka ʻōpū, ma loko o ka momona i hōʻiliʻili ai i ka ʻāʻī. ʻO ka nui o ke kō kōʻai koko e pili ana i ka obesity i loaʻa pinepine i nā wahine, a me ke kōkua o kahi ʻano meaʻai, inā ua ʻike ʻia ka maʻi i ka manawa kūpono, hiki pinepine iā ia ke uku piha no ia.

Ma ka maʻi ʻaʻai o ka lā 2, ke kuhikuhi nei ka mea ʻai i ka hoʻohaʻahaʻa ʻana, ʻo ka hoʻohaʻahaʻa ʻana i ka mea ʻai i nā momona o nā holoholona, hoʻopili koke ʻia i nā haʻahaʻa me nā GI kiʻekiʻe.

ʻO ka mea hoʻoholo i hāʻawi i kahi hoʻonui i ke kōhi koko i ke ʻano o ke metabolic syndrome i loko o kahi kanaka - kahi ʻano i hōʻike ʻia e:

ka emi ʻana o ke ʻano o ka insulin
ʻōpū ma ka ʻōpū,
hoʻonoho kiʻekiʻe,
haʻi maʻi.

I nā kāne, ke hoʻonui ʻia i ke kō koko nui ʻaʻole wale i ka lawehala ʻana i ka meaʻai, e like me ka wahine, akā i ka hōʻino wale ʻia i ka pia. ʻO ka "ʻōpū" kekahi o nā hōʻailona o ka ʻōpū o ka ʻōpū a me kahi hōʻailona e pono ai ʻoe e nānā i ke koko no ka glucose.

Mai kahi ʻai no ka glycemia kiʻekiʻe:

Hoʻopau i nā mea hoʻonāukiuki Glycemic
E hōʻemi i nā momona holoholona i kōkua i ka hoʻomohala ʻana i ka atherosclerosis
E kāohi i ka paʻakai paʻakai, e hōʻemi i ke kahe a me ke koko

ʻO ka hoʻonuiʻai diabetes sugar 1

ʻO ka poʻe me ka maʻi diabetes 1 maʻamau e loaʻa i nā poʻe ʻōpio a me nā keiki. Me ka hoʻonui nui o ke koko i hoʻomake ʻia e kēia maʻi, ma ke ʻano pinepine ʻole ʻoe e alo i ka momona kaumaha a ʻaʻohe pono e ʻai i ka meaʻai o ka haʻahaʻa, e like me ke ka maʻi maʻi maʻi diabetes 2.

Pono e hoʻoponopono ʻia nā meaʻai e hāʻawi i ke kino i nā mea pono e pono ai no ka hoʻolālā, ulu.

ʻO ka maʻi maʻi gestational

ʻO ka hānai nui i ka wā hāpai a mālama i ka maʻi gestational. ʻO kahi pilikia kūpono i loko o kēia manawa ke nānā pinepine nei i ka anemia, i.e., haʻahaʻa ka hemoglobin i loko o ke koko.

ʻO ka koho o nā huahana i ka wā e hana ana i kahi papaʻai no kahi meaʻai me nā kō ka wai kiʻekiʻe i nā wahine hāpai i mea hoʻolako i ke kino me nā kumu ikehu, e uku no ka anemia, a mālama i nā lipids koko.

Nā Kūlana Kānāwai 9

Me kahi kiʻekiʻe o ka glycemia, kuhikuhi ke kaiʻaiʻai e like me Pevzner. Wahi a ka meaʻai No. 9, ʻōlelo ʻia e ʻai i nā manawa 6 i ka lā.

I kahi 20% o ka nui o kēlā me kēia lā o ka lā e pono ai no ka ʻaina kakahiaka a me ka ʻaina awakea, 30% - ma ka manawa ʻaina awakea. Hoʻomaopopo ʻia ka kaulike no ka ʻaina awakea, ʻaina ahiahi, ʻaina awakea.

I loko o nā huaʻōlelo helu, i ka wā e hōʻuluʻulu ana i kahi meaʻai, e nānā i ke kāʻei:

kaleka - 300 g
momona - ma kahi o 80 g
kalaiʻa - 100 g.

ʻAʻole ka nui o ka paʻakai ma ka ʻōlelo noiʻi o ko WHO ʻoi aku ma mua o 6. g Ua kāhea ka poʻe mālama kaiʻai i ka palena o 12 mau lā.

ʻO ka nui o nā minamina i ka meaʻai

Kuhi ka nui o nā karoli i ka hoʻohana ʻana i nā papa palaoa (XE). No ka 1XE ua manaʻo ʻia he 12 g ka keʻokeʻo keʻokeʻo, a me nā huahana ʻē aʻe i hoʻohālikelike ʻia me kēia waiwai.

I mea e kumu ʻole ai ka hoʻonui ʻana i ke kōʻai koko, ʻaʻole hiki iā ʻoe ke ʻai i nā kākoli i ka manawa ma mua o 8 XE.

Me XE, hiki iā ʻoe ke koho i kahi papaʻai. No ka hana i kēia, pono ʻoe e ʻike i ka nui o nā protein e kū nei i ka 100 g o nā huahana like ʻole. E heluhelu e pili ana i kēia ma ka ʻatikala "ʻO nā meaʻai Sugar-lowing."

Ke haʻi aku nei kēia ʻaoʻao iā ʻoe i ka nui o ka nui o ka meaʻai e hiki ai iā ʻoe ke lawe i kēlā me kēia lā. ʻO kahi laʻana, pono ʻoe e ʻike i ka nui o kāu eʻai ai ma kahi lā blackberry.

No kēia berry, ʻo ka ʻōlelo laikini ka huina o 100 g ka 4.4 g. E ʻike ai i ka nui o ka ʻalopī e hiki ke ʻai ʻia ma mua o 12 g nā keʻokeʻo keʻokeʻo (1 XE), pono ʻoe e hoʻoponopono i kahi pilikia liʻiliʻi.

I ka 100 g o nā lāʻau'ōpiopio - 4.4 g o nā kalapona
I x g blackberry - 1 XE

x = 100 * 12 / 4.4 = 272 g

ʻO ka hopena ʻoi aku ma mua o ka 12 g o ka palaoa keʻokeʻo me ke koko koko kiʻekiʻe, hiki iā ʻoe ke ʻai i ka 272 g o ka ʻeleʻele ma ka lā. Wahi a ka pakeneka o nā kākeka (4.4), aia ka blackberry ma ka pūʻulu o nā huahana me kahi waihona o ka haʻalulu ma lalo o 5%, hiki ke hoʻopau ʻia i kēlā me kēia lā a hiki i 800 g.

ʻO kaʻoiaʻiʻo, ʻo ka ʻai ʻana i ka 800 g o nā blackberry i kēlā me kēia lā ʻaʻole pono ia, akā he 200 g nā huaʻai ʻaʻole e hoʻopōʻino i kou olakino.

ʻO nā huahana me nā glycemia kiʻekiʻe hoʻi nā huahana me kahi momona o nā haʻawina o ka 5-10 g / 100 g Ma kahi e hoʻopau ai lākou a hiki i 200 g i kēlā me kēia lā.

ʻO kēia pūpili kekahi i nā raspberry i loaʻa nā huapalapala 8.3%. ʻO ke ʻano o ka mea hoʻohuli o 1XE e nānā like me kēia: 100 * 12 / 8.3 = 145 g.

ʻO kēia ke kumu, ʻaʻole ma ka 12 g o ka papa keʻokeʻo me ke kō koko koko kiʻekiʻe, hiki iā ʻoe ke ʻai i ka 145 g o nā raspberry i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino.

ʻO ka nui o nā huamina i nā huaʻai a me nā hua

Mai ka papa inoa ma lalo, he mea maʻalahi e hoʻoholo i ka a me kāu eʻai ai me ke kō koko nui, a me nā mea ʻai ʻaʻole hiki ke hoʻohui ʻia i ka papa ʻaina. Hōʻike ka papa inoa o nā huahana i nā waiwai kūpono e like me ka nui o nā karapu i nā huahana 1 XE, a i nā brackets - glycemic index.

ʻO nā kalapona e pili ana i ka 1XE i nā huaʻai a me nā hua (g), a me GI:

palaoa palaoa - 15 (70),
Kāwīwīwīwīwīwīwīwīwīwīwīwīwīwīwīī, kalima, ʻeli, bele - 20 (50, 65, 40, 22, 45),
hua maloʻo - nā apricots maloʻo, ʻalemona, prunes - 15-20 (35 - 40),
bran palaoa - 30 (45),
banana - 60 (60),
hua waina - 80 (44),
persimmon - 90 (55),
huʻa, pomegerane - 110 (35),
cherries, cherries - 115 (25),
rosehip, nā ʻāpana - 120 (30),
plum, peach - 125 (22),
meloneka, huaʻaila - 130 (65, 40),
apiki, hānō - 135 (20, 70),
hua pua - 145 (30),
blueberries, lingonberry, ʻulaʻula, pear, quince - 150 (28, 25, 35, 33, 35),
ʻeleʻele., ʻulaʻula. - 165 (15, 30),
limahana aana - 185 (22),
nā huaʻala o nā huaora - huaʻā - 190 (40)
kikino - 275 (22),
nā hua kanu - 315 (20),
lemon - 400 (20).

Pono e koho i nā huahana ma ka nānā ʻana i ka glycemic index a me nā haʻalowa momona. Pono e hāʻawi i ka makemake i nā huahana me kahi waiwai GI i loko o 40.

ʻAʻole hiki iā ʻoe ke ʻai me ka maʻi o ka maʻi maʻi

ʻAʻole hoʻohana ʻia nā huahana me kahi GI kiʻekiʻe a me kahi meaʻai kālā kiʻekiʻe. ʻO nā meaʻai e pāpā ʻia i ka hoʻohana ʻana me ke kō koko koko nui e kū nei:

ʻuala
palaoa palaoa keʻokeʻo a me nā ʻāpana ona,
beets
maiʻa
persimmon
nā lā
waiʻona
na mea inu ʻona, a me nā mea ʻē aʻe.

He mea paʻakikī loa ka hahai ʻana i nā papaʻaʻai a pau me ke kōhi gula kiʻekiʻe, a ʻo nā poʻe me ka maʻi maʻi maʻi pinepine e wāwahi a wāwahi i nā kānāwai. ʻO ia mau hōʻola a me nā mea e hoʻemi ai i ka hoʻokaʻina o ka maʻi diabetes i ka wā e hoʻonui ai ʻoe i ka nui o ka lāʻau ʻoi e hoʻohiolo ai i ke kō a i ʻole insulin e hoʻomaʻamaʻa i ke kō koko koko.

I mea e pale ai i nā hōʻeha i ka meaʻai, hiki i kekahi manawa ke hoʻohana ʻia i ka meaʻai me kahi GI ma luna o 40, akā noʻonoʻo pono ka helu ʻana i ka dosage. Ke ʻike nei i ka nui o ka huahana e pili ana i ka 1XE a me GI, hiki iā ʻoe ke koho i nā huahana pono maoli.

No ka laʻana, 1 XE mau moʻolelo no ka nui o ka melon a me gooseberry. Akā ʻo ka GI o ka meloni he 65, ʻo ia ka mea ma mua o ka GI o gooseberry (40). ʻO kēia ka mea e pono ke koho i nā gooseberries ma ke ʻano he huahana me ka awelika glycemic index.

ʻO kekahi hiʻohiʻona. Nā hua maloʻo GI kahi awelika o 35 - 40, akā ma 1XE wale 15 - 20 g, i.e., he kiʻekiʻe loa ka nui o nā kīmaha i kēia huahana. ʻO kēia ka mea e hoʻokaʻawale ʻia nā hua malohe inā he hoʻokiʻekiʻe ka paʻakai koko.

Kahi papa o nā mea kanu

Ka papa inoa o nā lau ʻai i hōʻike ʻia ka nui o nā mole ma 1XE a me GI (kuhikuhi i loko o nā brackets):

uala - 75 (70),
mau māka ʻomaʻoma - 95 (40),
poʻo ʻala, beets - 130 (15.70),
kohlrabi - 150 (15),
kāloti - 165 (35),
Nā pua kuahiʻau Brussels - 205 (15),
ʻilima, hua paʻopa - 225 (15),
zucchini - 245 (15),
ʻōpio keʻokeʻo - 255 (10),
hui caulifoli - 265 (30),
mauʻu - 285 (75),
ʻōpio, ʻomaʻomaʻi - 315 (15, 10),
pīni - 400 (40),
huapalapala - 520 (10),
kukama - 575 (20),
kihi - 600 (15).

Aia hoʻi nā kalaka ma nā huahana susu. Ke noʻonoʻo ʻana i ka meaʻai, pono e noʻonoʻo nā papa o 1 XE i ka 255 g o ka waiū, kefir, aila. ʻO nā huahelu glycemic, ʻo ia hoʻi, no kēia huahana, 32, 15, 25.

E noʻonoʻo e noʻonoʻo pono i ka ʻike o ka kaloli o ka meaʻai. Ma nā ʻike caloric, pili ka 1 XE i ka 50 kcal.

I ka manawa hoʻokahi, i mea e pale ai i ka lele ākea i ka kō koko koko, hiki ʻole ʻoe ke ʻai ʻē aʻe ma 8 XE.

Hoʻomoe ka huina holoʻokoʻa huina me ke kōaʻo kiʻekiʻe e ka makahiki, ke kiʻekiʻe o ka momona, ke ʻano ola.

Nā hila hoʻoila

ʻAʻole koi ʻia ka Insulin no ka assimilation o ka fructose, e hōʻoluʻolu i nā huahana fructose e ʻoluʻolu i ka maʻi diabetes. Akā, ʻaʻole pono ka hōʻino ʻia o ka fructose, no ka mea i ka hoʻohana pinepine ʻana i ka meaʻai e hāʻawi i ka hoʻonui ʻana i ka kolamu LDL i ke koko, ʻo ka meaʻino i nā kīʻaha koko.

Hoʻonohonoho ʻia e hoʻopau i ka meli no 1 ohi, no ka mea aia a hiki i ka 39% fructose. ʻOiaʻiʻo, pili i ka meli kūlohelohe wale nō.

Ma kahi o ke kō a me ka fructose, hoʻohana ʻia ka sorbitol a me nā xylitol. Aia kēia mau mea momona i kahi hopena laxative a me ka hopena choleretic.

A lā me ke kō koko koko hiki ʻole iā ʻoe ke ʻai no ke 30 aku o ka xylitol a i ʻole sorbitol, e uha ana i kahi o 1 a 2 mau mahina ma waena o nā papa, e pale aku i nā hopena ʻaoʻao. ʻO ka lōʻihi o ka hoʻohanaʻana o nā mea leʻala he 2 a 3 mau mahina.

Me ka hoʻonui nui o ke kōhi koko i loko o ka papaʻai i nā wahine a me nā kāne ma hope o ke 50 makahiki, ua hoʻemi ʻia ka nui o ka lā maʻamau o xylitol a me sorbitol i 15 - 20 g.

ʻO nā peʻa i ka meaʻai No. 9

ʻO ka hoʻohālikelike o ka lipid metabolism, me ka hoʻonāukiuki i ka metabolism o ke kō, nā mea nui ke kumu o ka hoʻonui ʻana i ke kō koko a me ka hoʻomohala ʻana i ka maʻi diabetes.

I ke koko o nā kānaka me nā kiʻekiʻe o ka glucose kiʻekiʻe ma hope o ka ʻai ʻana, ka nui o ka triglycerides, e hāʻawi ana i ka hoʻomohala ʻana o ka atherosclerosis, kahi i hoʻohaʻahaʻa i ka ʻike o nā kiko i ka insulin.

Me ka hoʻonui pinepine o ke kō i ke koko, kahi kikoʻī pololei o ka nui o ka momona e pono ai, aia nā meaʻai momona piha, i mea e pale ai i ka hoʻokumu ʻana i ka atherosclerosis.

Akā hiki ʻole iā ʻoe ke hōʻole i nā momona. E hui pū me lākou, loaʻa i ke kino nā huaʻala A, E, D, K. E hoʻolako ʻia e hoʻohana i nā mea ʻē aʻe ma mua o 30% o nā kalo a pau / lā i ke ʻano o ka momona.

ʻO nā mea momona pono i ke kino, ʻaʻole wale mai ka meaʻai, akā ke kāpili ʻia hoʻi i ka ate, e like me ka kolamu, e pono ai e hana i nā membranes, ka synthes o nā hormones a me nā kumua.

Hoʻokomo ʻia ʻo Cholesterol i ke koko me ka hoʻohana ʻana i nā protein lipoprotein. Hiki mai ka huli ʻana o ka atherosclerosis inā piʻi ke kahe o ka lipoprotein haʻahaʻa haʻahaʻa (LDL) i ke koko.

Me ka nui o ke kō, ua hana ka nui o ka momona saturated me ka momona o ka holoholona i ke ʻano o nā kīʻaha koko, ua hāʻawi i kahi ulia ʻoi loa i ka pae o ka glycemia, a ua hoʻonāukiuki i ka hoʻomohala ʻana i ka hoʻopiʻi maʻi diabetes.

ʻO ka palena palena o LDL i nā kāne a me nā wahine he 2.6 mmol / L. Ke manaʻoʻiʻo ia ka 5 g o ka momona, pata, ka aila aʻa e pili ana i ka:

waiʻaila, ʻona kala 20% - 25 g, GI - 56,
wai momona 10% - 50 g, GI - 30,
paʻī paʻakai - 17 g GI - 0.

Nā Palapala kai i kaʻai Helu 9

ʻO ka meaʻai haʻahaʻa haʻahaʻa me ke koko koko nui he nui ka liʻiliʻi o ka protein (a hiki i 20%) ma mua o kaʻai maʻamau (a hiki i 15%). ʻO ka pālaha o nā holoholona a me nā mea kanu mea kanu he 55: 45, kēlā.

Pono e hoʻonui i ka hoʻohana ʻana i ka protein:

hapai me ka maʻi kanulau,
keiki
nā maʻi me ka maʻi e ala ʻia e ka maʻi
me nā hōʻahewa o ka maʻi maʻi,
'elemakule.

Hoʻemi i ka nui o ka protein i loko o ka meaʻai e pono ai no ka renal ka mea ʻole. ʻO nā huahana i loaʻa i ka 12 g o ka momona piha, nā glycemic indices e hōʻike ana i nā kuʻuna:

mano momona, moa - 65 g, (0),
iʻa haʻahaʻa haʻahaʻa, kolo ʻaʻa 9% - 75 g, (0, ke kīkī iʻa - 30),
waiū waiu, hua manu - 100 g (28, 48).

Nā Hana Hoʻohui

Hoʻomau ʻia ka ʻōmato ma ka lau ʻai a iʻa ka ʻiʻo, ka ʻona iʻa. Hoʻohana ʻia e hoʻohana i nā ʻai iʻa 2 mau manawa i ka hebedoma.

ʻO ka ʻai, ka moa, ka iʻa no nā kīʻaha nui e kā ʻai ʻia a ʻaila ʻia.Me kahi ʻāpana ʻaoʻao, ua ʻōlelo ʻia e hoʻohana i nā ʻai i kuke ʻia a me nā meaʻuala lau.

Pau nā huaʻai i ka nui o 1 - 2 i kēlā me kēia lā. Me ka kiʻekiʻe o ka kolamu, hoʻokaʻawale ʻia nā yolk.

ʻO kahi papa ʻaina meaʻai maʻamau o kēlā me kēia lā no 9 no ke koko koko kiʻekiʻe a me ke kaumaha kino kino e nānā:

ʻaina kakahiaka
- Kāwili ʻia me ka aila ʻaila,
- moʻo moa ʻaina kīwī liʻiliʻi
- Kākai
2 kakahiaka nui - ka palaoa ʻaila wai,
ʻaina awakea
- ʻai i ka mea ʻai ʻala me ka waiū,
- ʻai ʻai me ka palaoa kuke,
- compote me xylitol a me nā hua,
ʻaina awakea
- Pahu ʻaila ʻaila
- kāolala ʻala
- ʻōpio kāpeti,
- Kākai
i ka pō - he aniani o kefir low low fat.

Ke koho ʻana i nā kīʻaha, e alakaʻi ʻia lākou e ka makahiki, nā ʻano pilikino o ka mea maʻi. No ka mea hoʻohālikelike, me nā maʻi o ka hana o ka digestive tract, ʻaʻole lākou e kuke i nā kīʻaha e hoʻohana ana i ka kāpeti, mai hoʻohana i nā pua, rhubarb, spinach.

ʻO nā ala ʻē aʻe e kāohi ai i ka glycemia

Ma kahi o ka meaʻai Helu 9, ua hāʻawi pono ʻia ka lāʻau lapaʻau no ka hoʻōla kiʻekiʻe, aia kekahi mau ala e hōʻemi ai i ka glycemia. No ka laʻana, hiki i ka meaʻai haʻahaʻa-ana i lilo ke ʻano o ka wai gula.

Ua hoʻihoʻi ʻia nā momona manu maoli ma kahi o ka ʻai haʻahaʻa, a me nā kapili, me nā hua hua a me nā huaʻai, ua ʻike ʻia he kumu nui no ka hoʻonui ʻana i ke kō koko.

E like me nā lula o ka meaʻai o ka meaʻai haʻahaʻa e hoʻohaʻahaʻa i ka ʻai, inā ke hoʻokiʻekiʻe ʻia ka nui o ke kōpaʻa koko, ʻaʻole hiki iā ʻoe ke ʻai mai ka palaka lolo me nā mea āpau i ka meaʻai maʻamau. ʻAi ʻia nā lauala a me nā lau maloʻo wale nō.

Ma muli o kahi huahana olakino, he meaʻai haʻahaʻa-haʻahaʻa haʻahaʻa i hāʻawi i ke kō, nā ai, me nā momona, ka iʻa, ka pata, nā hua, nā lau ʻona.

ʻO nā mea i wehewehe ʻia e ʻai ʻia he mau kākoʻo a me nā hoa kū, akā ʻo ka mea eʻai ai ka haʻahaʻa e hoʻemi ana i ke kō, ua hoʻoholo ʻia e ka hoʻomaʻamaʻa.

Pono ʻoe e koho i kahi meaʻai e pili ana i nā ʻōlelo aʻoaʻo o kou kauka, kou olakino ponoʻī, i hōʻoia ʻia e nā hopena o ke ana ʻana i ke kōhi koko.

Papa Huaʻōlelo Glycemic

Hiki i nā mea maʻi ke ʻai i nā meaʻai a hiki i kā lākou helu inoa i kahi hōʻailona a hiki i 49 mau pūʻulu helu. ʻO ka meaʻai, nā mea inu me kahi hōʻailona o 50 - 69 mau ʻāpana e kaupalena ʻia i ka papa ʻaina, e ʻae ʻia ka 150 grika ʻelua a ʻekolu mau manawa i ka hebedoma. ʻO ka maʻi pono ʻia i ke kala ʻana. Inā loaʻa i kahi huahana ka ʻoi aku ka nui a i ʻole ka like me nā ʻāpana 70, a laila pono lākou e haʻalele i ka ʻai mau loa, ma muli o ke kīnā o ka glucose i ke koko o ke kanaka e piʻi aʻe i kahi pae kūpono ʻole.

Nui kekahi mau hiʻohiʻona e hoʻonui ai i ka GI mai nā mea i hōʻike ʻia i ka papa ʻaina. No laila, inā homogenized nā hua a me nā hua, a laila e hoʻonui ʻia ka nui o lākou e nā pūʻulu. I loko o ka mālama wela o ka kaloti, ka celery, beets, ko lākou kiko he 85 mau ʻāpana, akā i loko o nā kūlana hou ka mea e hōʻike ai ka lāʻau o ka ʻai ʻana ma mua o 35 mau ʻāpana.

ʻAʻole inu ka maʻi hakahaka i ka huaʻai a me nā hua ʻai berry, ma muli o ke kaʻina hana e nalowale lākou i ka momona, ka mea e kuleana ai i ka hoʻokaʻina a me nā kō o ka glucose. ʻO 100 mau milila wale nō o ka wai i maʻihue hou i hiki ke hoʻonāukiuki i kahi mākaʻikaʻi kino inā lilo ka koko koko i ka 15 mmol / L.

Ke ʻai maikaʻi nei ka ʻai ʻana me ke koho ʻana i nā meaʻai e pili ana i ka ʻōlelo kumu GI, akā e nānā pū ana i ia mau ʻōuli:

kiʻi ʻona
indikine insulin
ka nui o nā huaora a me nā minerala.

Hōʻike ka Insulin Index (II) i ka nui o ka pancreas i hoʻopuka i ka insulin hormone ma hope o ka pau ʻana o kekahi mau meaʻai. ʻO ke kiʻekiʻe aʻe, ʻoi aku ka pono o ka meaʻai.

No laila, ʻo nā hua momona a me nā huahana waiū-momona nā mea kiʻekiʻe ʻo AI, no laila pono ʻoe e hoʻokomo iā lākou i ka papaʻa maʻamau i kēlā me kēia lā.

ʻAi ʻia nā meaʻai

Me ke kō koko koko nui, ʻaʻole ia e pāpā ʻia e inu i ka wai ʻona, ʻoiai ʻo ka hapa nui o lākou he kuhikuhi glycemic index. ʻOkoʻa loa ka pilikia. Ke komo ka wai i ke kahe, a ʻike ʻia ka mea make, a hoʻolaʻa ʻia ka hana āpau ma kona waiwai. I kēia manawa, hoʻokuʻu ka hoʻokuʻu o ka glucose i ke kino i ka wā o ka hoʻopau ʻana i kekahi huahana.

Ka mea, ʻike ʻia ka wai ʻona, loaʻa kahi puka o ka glucose, ka mea e alakaʻi ai, me ke ʻano maʻi o ka maʻi maʻamau, i ka hyperglycemia. No laila, ʻaʻohe mea e kahaha ai ka mea inā e hoʻohuli ʻo ia ka palena o ke koko koko he 7 a i ʻole 8 mmol / l hoʻi.

ʻAʻole hiki ʻole ke kākau i loko o ka paukū e like me ka mea e pono ai e ʻai i ka maʻi maʻamau a ma kahi o mua o ka maʻi diabetes, no ka mea ʻo ka papa inoa o nā meaʻai "maikaʻi" ma kekahi o nā hua o nā mea kanu a me nā mea holoholona.

ʻO ka papa inoa o nā huahana loea e hoʻopōʻino me ke kō koko kiʻekiʻe:

keʻokeʻo keʻokeʻo, palaoa pani, millet, semolina,
kaʻaila ʻala, kaleka, ʻili,
palaoa, ʻuala,
melemona, melon, persimmon, banana, pinea, kiwi,
liuliu
palaoa palaoa

He mea koʻikoʻi loa ia e kūʻai i nā lau i ʻai a me nā hua i nā hale kūʻai, ʻoi aku ka nānā ʻana o kēia ʻike ma waena o nā kāne, no ka mea, ʻo ke kō aila keʻokeʻo a me nā mea mālama ʻē aʻe a me nā mea ʻono e hoʻopilikia ai i ka maʻi maʻi.

ʻO nā wai wai, nā mea ʻuʻuku, ʻoi loa ma ka mākeke, nā mea inu ʻona, i hoʻohui ʻia i kahi GI o nā mea he 70, ʻoi aku ka nui o ke kaloli, he mea e hoʻonāukiuki i ka hoʻokumu ʻana o nā momona momona, ʻo ia ke kumu o ke kō koko nui, ua kālai paʻa loa ʻia.

Hoʻokuʻu ʻia ke kōhi koko kiʻekiʻe mai ke kīʻai a ke kanaka me kekahi ʻoliʻoli o ka hana ʻenehana (marshmallows, halva, iris, sorbet) a me nā huahana palaoa. Eia nō naʻe, hiki iā lākou ke hoʻomākaukau ʻia i ka home, me ka ʻole o ka hoʻohana ʻana i ke kōpaʻa keʻokeʻo. Ka mea i hele maikaʻi a me ka mea nui kūlohelohe maikaʻi.

ʻO nā huahana holoholona pale ʻia:

margarine, mīmū, kaʻaila paʻakai, kaʻaila, ka waiū i hoʻokaʻawale ʻia, tan a me ka ayran,
puaa puaa
pāholo
Ke Keikihipa
ʻaila ʻaila - mackerel, salmon, tuna, carp carp, sprat, herring,
iʻa iʻa - caviar, waiū.

ʻAʻole hiki i kēia ʻano o nā meaʻai o ka holoholona ke hoʻonui i ka kao o ka glucose i ke koko ma muli o ka pae haʻahaʻa, akā naʻe, ua pāpā ʻia ia ma muli o ka ʻike nui o ka kolamu maikaʻi loa, kahi e alakaʻi ai i ka pani o nā kīʻaha koko a me ka hoʻokumu ʻana i nā polaki kolesterol.

Hoʻowahāwahā ʻia kaʻai ʻana i ka kō a me nā huahana meaʻai i lalo iho nei:

mea kanu, mayonnaise,
sausage, sausages,
nā mea inu ʻoki
hua maloʻo - kismis, fiku, maiʻa maloʻo.

ʻAʻole lawa ke ʻike i ka mea āu e ʻai ai me ka kōkōki nui, pono pono ʻoe e hiki ai iā ʻoe ke kuke pono i nā papa lolo maʻi.

Lula Kaʻaʻai

ʻO nā huahana i ʻae ʻia no ka meaʻai No. 9, ka mea i manaʻo ʻia no ka maʻi maʻi a me ka poʻe me ka noho mua kekahi maʻi diabetes, hiki iā ʻoe ke kuke i nā ʻano pāʻai i ʻole ka mea i makemake ʻole ʻia i ka pāʻai ʻana o kahi kanaka maikaʻi.

ʻO nā kīʻaha kīʻaha, mai nā māla, nā casseroles, nā ʻaoʻao ʻaoʻao i mākaukau, e lanakila ma luna o ka papa maʻi maʻi. Hiki i ka maʻamau o nā lā i kēia mau lā a hiki i ka 500 gram. Kahu ʻia ka salada me ka aila ʻaila, haʻahaʻa momona momona, ka ʻono i ʻole ʻia a i ʻole ka momona momona cream cheese.

Hoʻonui ka hoʻonui ʻana i ke kō kōʻai koko i nā hoʻopiʻi he nui loa, ʻo ia kekahi o ka hōʻemi o ka ʻili o ka kolamu ma ke kino a ma ke ʻano o ke pani ʻana o nā kīʻaha koko. No ka hōʻalo ʻana i kēia hoʻopiʻi ʻana, pono ʻo ka mea maʻi ke ʻike he hiki i ka ʻai ʻana i ka meaʻai iʻa, no ka mea ke kōkua i ka hōʻola ʻana i ka cholesterol i nā meaʻai. ʻAe, akā ma ka nui o nā mea. ʻOi aku ka maikaʻi i ka kō i loko o ka pā hāliʻi ʻana o Teflon i ʻole ka hoʻohana ʻana i ka aila.

He aha nā ala palekana e kuke ai?

mea ʻai
no kekahi mau men
haʻalele aku
kāʻai i ka umu
ma ka ʻōlau
i loko o ka puʻupuʻu
i kahi mea kime wikiwiki.

ʻO ka hoʻohana ʻana o nā kīʻaha meaʻai, nā mea i mākaukau e kekahi o nā ala ma luna, e hōʻoiaʻiʻo i ka mea loaʻa mai ka mea maʻi mai nā mea maikaʻi wale no ke kino.

Nā ʻĀina huahana

Me ke ʻano like ʻole ole o ka inikini, a ma mua o ka noho mua o ka maʻi diabetes, ʻo nā huahana wai me ka hoʻonāʻana i ka insulin kiʻekiʻe e kōkua i ke kahe o ke koko. Hāʻawi ʻia kahi lā e ʻai a hiki i ka 150 kaona o ke kuke kīkaha, ʻo kēlā me kēia lā o ka huahana dairy (kefir, ʻo ka mea i kuke ʻia i ka waiū, ʻāpono) a hiki i 250 milliliters.

ʻOi aku ka maikaʻi o ka kuke ʻana ʻole ʻia me ka wai ʻaihue ʻole, ʻoi aku ka momona momona. No ka hoʻomākaukau, pono ʻoe i kahi hōkū, kūʻai ʻia i loko o nā kīkaha a i ʻole nā hale kūʻai, kahi mea kūʻai mai i nā mea lapaʻau a i ʻole thermos.

Inā hoʻonui pinepine ke kanaka i ke kō, ua ʻōlelo ʻia e hoʻomoʻa i kahi decoction o ka lau pīne maloʻo a hoʻohui pū paha iā lākou i nā ʻai i mua o nā ʻai. ʻO ka lawe ʻana i nā pīa bean maʻamau maʻamau, ma hope o hoʻokahi pule ʻike ʻoe i kahi hopena therapeutic maikaʻi - kahi pae kiʻekiʻe o ka glucose i ke koko.

ʻAʻole e hōʻola nā lau ʻai i ka hilo i loko o ke kino e ulu ma muli o ka nui o ka fiber. Ua ʻae ʻia nā ʻokoʻa:

hua manu, zucchini, squash,
oliva
nā ʻano puna a pau - cauliflower, broccoli, Brussels sprouts, kohlrabi, keʻokeʻo, ʻulaʻula, ʻo Peking,
kamato
ʻōpala
leek, ʻulaʻula, ka ʻala, ka ʻaka,
chili pepa, Bulgarian, ʻeha loa,
nā kīʻaha - pī, nā pua, nā līlī, nā pua,
avocado
Ierusalema artichoke.

Inā nui aʻe ke kō o ke koko ma mua o ke ʻano, a laila pono e hāʻawi ʻia i nā mea kanu pono i ka meaʻai. Ua kūpono lākou no kekahi pāʻina - ʻaina kakahiaka, ʻaina awakea, snack a i ʻole ka pāʻina. ʻO ka hoʻohana ʻia i kēlā lā i kēia lā a hiki i ka 500 gram.

Kū pinepine ka maʻi maʻi i ka nīnau - hiki iā ia ke ʻai i nā lāʻau i ʻole e hāʻule i ka papa inoa o ka "palekana". ʻAʻole hiki ke loaʻa kahi pane pololei, paʻa ia i ke ʻano o ka maʻi. Eia naʻe, ʻae ʻia nā meaʻai me nā GI kiʻekiʻe a me ke kiʻekiʻe i ka meaʻai i ʻai ʻole i ʻekolu manawa i ka hebedoma, a piʻi i ka 150 grika.

No ka kakahiaka kakahiaka, kūpono nā cereals, no ka mea he paʻakikī nā wā e hoʻohiolo i nā kākūkā, kahi e waiho ai i ke kino me ka ikaika no ka manawa lōʻihi.

ʻO ka GI kiʻekiʻe loa i kēlā mau cereals:

Loaʻa iā ia nā cereals ma luna e hoʻonui i ka ʻaila o ka glucose i ke koko.

Eia kekahi, no ke kakahiaka kakahiaka, nā hua, nā hua like, e like me:

nā ʻanu, nā ʻōpala,
ʻōpala
ʻawaʻawa, ʻaʻa, nectarine,
ʻO nā blueberries, blackberry, mulberry, pomegranates,
nā ʻano hua citrus a pau - nā tangerines, lemons, lime, grapefruit, pomelo, ʻona,
huaʻala, nā huaʻala,
huakai
Kālepa
ua kuʻe ʻo ko ka ʻili
juniper.

ʻO ka palena o nā hua a me nā huaʻai i kēlā me kēia lā e piʻi i ka 250 gram.

Pehea e hoʻoponopono mau ai i nā pae glucose me nā papa ʻole

Aia paha ma kahi o kahi ʻē aʻe ma mua o ke kaupaona ʻana e hōʻemi i ka kaomi o ka glucose i ke koko. ʻO kaʻoiaʻiʻo, hiki i ka haʻuki ke hoʻomaikaʻi i ka uku uku no ka maʻi diabetes a me ka prediabetes.

No laila, mālama pono ʻia ka lāʻau lapaʻau no ka maʻi maʻi maʻamau, ʻo ka lōʻihi o ka haʻawina hoʻokahi he 45-60 mau minuke. ʻAʻole hoʻohui wale nā haʻuki a me ke maʻi i ka maʻi, akā mea pono nō hoʻi. I ka wā hoʻoikaika o ke kino, pau ka nui o ke kō, kahi nui i loko o ka maʻi diabetes.

ʻO ka pīhoihoi ka lua no ka lāʻau lapaʻau ʻana no ka maʻi "momona". Eia kekahi, ʻike ʻia ka hāmeʻa i ka pale ʻana i ka maʻi diabetes.

Aia kekahi mau hihia i ka wā e hoʻolako ai i ka lāʻauʻai a me ka hana kino maʻamau i nā hopena i makemake ʻia, akā ʻaʻole makemake ke kanaka e lawe i nā lāʻau lapaʻau e hoʻokaʻawale ai. I kēia hihia, hiki iā ʻoe ke huli i ka lāʻau lapaʻau kuʻuna.

ʻO nā mea kūlohelohe e hōʻike nei i ko lākou iho i ka hōʻemi ʻana i ka kaohi o ka glucose i ke koko a hoʻoulu i ka hana o nā ʻano kino like ʻole.

lau ʻala palaka
kao kao,
lau lau
palaoa,
ʻoats (i kūʻai ʻia ma ke kīhāpai),
ua kuʻe ʻo ko ka ʻili
lihini.

Inā ʻoe e huli i ka lāʻau lapaʻau kuʻuna, pono e hoʻomaʻamaʻa i kāu endocrinologist e pili ana i kēia hoʻoholo a hiki iā ia ke loiloi kūpono i ka kiʻi hauka o ka maʻi. ʻAʻole hāʻawi ka hopena i ka hopena me ka hopena o ka hopena i ka hopena maikaʻi, ʻoiai ʻo nā mea kūlohelohe pono e hōʻiliʻili pono i loko o ke kino.

ʻO nā bean flaps he ala kaulana ia e hoʻohaʻahaʻa i ka glucose koko. ʻO ka lāʻau hoʻohaʻahaʻa i hōʻike ʻia ma lalo nei he nui nā loiloi maikaʻi mai nā maʻi. Hoʻoholo ʻia kahi lawelawe hoʻokahi lā:

ninini i nā milligrams mau lau leaflet me 100 milliliters i ka wai e hoʻolapalapa nei,
kau i ka mea ʻala i ke ahi a hoʻomoʻi no 15 mau minuke,
a laila e ʻoluʻolu a hoʻoluʻolu iā ʻoe iho,
Lawe, he aha ke komo ʻana o ka meaʻai, ʻekolu ʻāpana, ʻekolu mau manawa i ka lā.
hoʻomākaukau i kēlā me kēia lā i ka wai momona hou.

Inā ʻaʻohe manawa no ka hoʻomākaukau ʻana i nā lāʻau lapaʻau kānaka, a laila ma kekahi kīkaha hiki iā ʻoe ke kūʻai i ka ʻai o nā palaʻai palaoa. Lawe e like me nā ʻōlelo aʻoaʻo.

ʻO ka nānā ʻana i nā loina o ka papaʻai no ka maʻi diabetes a me ka hoʻolohe ʻana i ka hana pilikino, hiki i ka mea ke hōʻemi maʻalahi i ka maʻi i ka liʻiliʻi a pale i ka hoʻouluulu ʻana o nā ʻōhua pilikia.

ʻO ke wikiō ma kēia ʻatikala e kamaʻilio e pili ana i nā meaʻai i pāpā ʻia i nā poʻe me ke kō koko kiʻekiʻe.

Koko kumu

ʻO ka mea nui i ka papa ʻaʻai no ka maʻi maʻi i ka hōʻemi a hoʻopau loa i ka hoʻopau ʻana i nā kīmina wikiwiki. No kēia hana, ua hoʻomohala ʻia nā meaʻai kūikawā. No ka lawe i ke kō i ke koko i ka maʻamau, pono ʻoe e hoʻohaʻahaʻa i ka huina o ka nui o nā mea laʻa i kāu meaʻai maʻamau.

ʻO nā kānāwai nui o ka meaʻai.

ʻO ka hoʻemiʻana i nā kālaiʻu, hoʻoemi mua,
E hōʻemi i ka pauna o ka calorie o ka meaʻai, i ka nui o ke kaumaha nui o ke kino,
ʻO ka hoʻohana ʻana i ka nui o nā huaora
E nānā i kaʻai.

Kūkulu ʻia kahi pā liʻiliʻi low-carb no ka mea maʻi.

Akā aia nā mea e pono ai e koi i nā meaʻai e pono ai nā mea a pau e hahai:

I kēlā me kēia lā kahi waiwai o nā protein a me nā hāmeʻe i loko o ka meaʻai.
Pono wale ʻoe e ʻai ia manawa ke piha kahi piha i ka pōloli.
Ke kuʻina nei i ka saturated liʻiliʻi, pono e hoʻokaʻa ka meaʻai,
Ke papa ʻia loa ka overeating
ʻO nā meaʻai e loaʻa ana nā kīmaka kiʻekiʻe-kiʻekiʻe i nā meaʻai.
Kaʻai maʻamau
I kahi kūlana e hoʻopiʻi ai i kahi ʻai no nā hola he nui, e pono ai kahi ʻaina liʻiliʻi.

I ka wā e kūkulu ai i ka meaʻai, pono ʻoe e noʻonoʻo:

ʻAno kino
ʻO ka hele ʻana aku a i ʻole o ka pohō,
Nā maʻi e pili ana
Hoʻomoʻa gula kō,
E noʻonoʻo i ke ʻano o nā hana hana (uku kālā),
ʻAʻole hiki iā mākou e poina i ka hoʻoili ʻana o ke kino i nā mea kikoʻī a me nā mea ʻai.

Meaʻai no ka maʻi maʻi maʻi

Kahi loa no ka poʻe maʻi, 4-5 ʻai i ka lā i manaʻo ʻia.
No kaʻaina kakahiaka pono kahi kanaka e 30%, no kaʻaina awakea - 40%, no kaʻaila ahiahi - 10% a no ka ʻaina ʻaina - 20% o ka nui o nā kaloli o ka meaʻai maʻamau.
Me kēlā kaina o ka meaʻai pale i nā loli nui o ka neʻe o ka glucose i ke koko e loaʻa ana, ka mea e alakaʻi ai i ka hana maʻamau o nā ʻaila a me nā ʻano like ʻole o ka metabolism.
Inā pono e komo i ka ʻai, laila pono ke kokoke i ka 15% o ka meaʻai i kēlā me kēia lā, akā naʻe, ʻo ka uku caloric i ka meaʻai no ka ʻaina kakahiaka a me ka ʻaina awakea e hoʻemi ʻia.
Pono ka ʻōpū, ʻo ia pinepine, akā i nā wahi liʻiliʻi.
Ma mua o ka hoʻohana hiki ke ʻai ʻia nā meaʻai: ka kuke ʻana, ka ʻala, ka pā ʻana, ka lau ʻana.
Hoʻole ia i ka pā i ka aila.

ʻOiai me kaʻai kino e hoʻopau ai:

ʻO kahi papaʻai me ka hoʻonui nui aʻe o ke kō i ke koko, he mea hōʻono ia.

Hoʻokaʻawale ʻia nā kalamona:

Loaʻa i nā mea maʻalahi ka fructose a me ka glucose (e kōkua i ka hoʻonui i ke kō) a pono e hōʻemi ʻia kā lākou ʻai. Hoʻopili (ʻo nā mea kanu ʻai a me nā cereals) e hōʻemi i ka nui o ke kō, a no laila e hoʻopau ʻia lākou i ka nui o ka pono.

ʻAi ʻia ka meaʻai me ke kō

He nui ka poʻe e ʻeha nei i kēia maʻi a nīnau iā lākou iho kahi mea hiki ke ʻai ʻia me ke kō ka wai kiʻekiʻe a he aha hiki ʻole ke ʻai ʻia.

Aia nā hui āpau o nā meaʻai i pāpā ʻia i ke kō me ke kō.

ʻO nā huaʻai i loaʻa i ka nui o ke kō: maiʻa, huina, pōkole, raisyins, fiku, melon, prunes, pineapples, persimmons, nā lemona nani.
Mai hōʻino i nā ʻuala, nā huaʻala, nā pīpī uliuli, beets a me nā kaloti i ka meaʻai.
ʻO nā paʻakai a ʻokiʻoki paha mai ka meaʻai mai e hoʻopau pono.
Hoʻopili i ka hoʻohana ʻana i nā mea ʻala a me nā kime, ka mea e pono ai e hoʻoikaika i ka makemake i loko o nā kānaka.
Hele pū kekahi me nā pepa, ka ʻiho ʻana, ka puaʻa, ka momona, ka ʻalā a me ka pā paʻakai. ^ E Ha yM. Ma muli o lākou, hiki i ka mea maʻi ke uha i ka meaʻai a ʻai i ka ʻai nui, e alakaʻi ai i ka nui o ke kō.
ʻO nā meaʻai me ka nui o nā lipids ua kāpae ʻia: kekahi mau hōʻaiapau, hōʻa ʻia a me nā māka, nā ʻiʻo momona (hipa, ka puaʻa), ka moa (ʻikele, ka soose), nā mea i ʻaʻa ʻia, nā meaʻai paʻala i ka ʻaila, caviar.
Hoʻopau i nā mea ʻona i loko o kahi momona momona - ʻiʻo a iʻa paha.
Mai nā huahana huahana: ka pepi ʻaleme, ka ʻalani curd chees, ches, yogurts, cream cream, cream cream, cheese cheese and milk, margarine.
Kekahi haunaele: kaʻaila, gula, nā mea inu me nā kō, nā kō, nā pono, nā wai ʻona, kaʻaila waiū, halva.
Nā huahana palaoa, pastry a me nā puff pastry: berena, ʻōwau, ʻaila maikaʻi, muffins, pōkole, pie, meaʻai wikiwiki, pasta.
ʻO nā mea inu waiʻona, ʻoi aku ka ikaika: pia, vodka, cognac, champagne, mau waina momona, a me nā mea no ko lākou kiʻekiʻe o nā calorie kiʻekiʻe, hiki iā lākou ke pili i nā pae o ka glucose koko. Hoʻopili ia, hoʻopōʻino i ka waiʻona nā pihi pancreatic, me nā mea e hoʻopuka i ka insulin.
Nā kūpale ʻia: semolina, laiki, millet.
ʻO nā lau momona.

ʻAʻole nā huamona me ka nui o nā calorie, akā he nui lākou i nā fiber, nā minerala, nā huaora. ʻOiai e noʻonoʻo ʻia nā mea ʻai i ka mea nui o ka meaʻai, aia kekahi mau laʻa.

Aia nā māla momona:

ʻEluʻi
Koti
Kāleka
Hoʻolālā ʻia i ka tōmato maʻa
Beets
Pōla
Ka pepa ʻōpala.

I ka meaʻai, pono e kaupalena ʻia kēia mau huahana. Pono Marinade a me nā pickles e haʻalele loa i ka meaʻai. Inā nui ka nui o ke kō i ke kahe o ke koko, pono ʻoe e ʻae i nā lāʻau i loaʻa i ka hapa liʻiliʻi o nā powa. He mea nui loa ia pehea ka kuke ʻana i ka meaʻai: ʻala, ʻala, ʻāpala.

Mai ka ʻai a ka mea maʻi e hoʻokaʻawale ʻia:

No ka mea e hoʻopiha ʻia nā meaʻai like me nā kalepona maʻalahi, ʻo ka manawa kūpono loa no ka lawe ʻana i ka hua ma hope o ka ʻaina. ʻO ka paukū maʻamau o kēlā me kēia lā he 300 ka mahelehele a hoʻopau ʻia i ka lā.

ʻO kekahi o nā huaʻai, ʻaʻai a ʻawaʻawa paha i ka momona, ke komo pū nei me nā momi ma mua o nā mea momona a no laila aia ma ka papa inoa ʻeleʻele. No ka laʻana, ka lemon a me ka mākeke.

ʻO nā huahana soya

Hoʻohana ʻia nā huahana Soy i mau wahi liʻiliʻi. Hoʻokomo ʻia nā calcium i loko o ia mau mea i ka piʻi ʻana o ke kō i loko o ke kahe wai, akā lohi iki ia.

ʻAʻole pā ka pepa a me ka paʻakai i ka nui o ke kō i loko o ke kahawai. I ke kūʻai ʻana i ke puaa, pono ʻoe e hoʻopaʻa pono i ka loaʻa ʻole o ke kō.

I ke kaʻina o ke koho ʻana i nā mea ʻala ʻē aʻe, pono ʻoe e pale i nā meaʻai me ka saturated kukuna o nā pale kākā. ^ E Ha yM. I loko o ka hale kūʻai, kahi helu o nā panikini ua mākaukau a me nā mayonnaises e loaʻa i kahi helu o nā kālaiʻai ʻole, no laila ke kū nei i ka hoʻohana ʻana i nā aila i ka wā e hoʻomākaukau ai i ka salati, ua ʻae ʻia ka hana me ka haʻahaʻa-mau a kāpena me ka mau lima ponoʻī.

E loaʻa ke kīʻaha o nā protein i ka meaʻai, koi ʻia nā huahana: ʻai ʻia, ʻai ʻia a ʻūlū ʻia. Hoʻole ʻia i ka pānaʻi ʻana a ʻai ʻia. ʻAe ʻia ka ʻōpū, ke ʻano ʻōlelo, nā ʻāpana liʻiliʻi.

ʻAe ʻia nā hua manu, akā ʻaʻole iʻoi aku ma mua o 1 i kēlā me kēia lā, e like me kahi omelet, hoʻomoʻa ʻia i kālua ʻia a i ʻole ʻia o kekahi o nā kumu o ka pā. Hoʻokomo ʻia ka protein wale nō.

Palapala ma nā huahana kīwī:

Kāwāwili ʻino.
ʻO kaʻaila, kahi meaʻai momona o ka waiū me nā toppings: nā yoghurts,
ʻO ke kīlei keke
Kāpena palaila aila
Hiki iā ia ke inu i ka waiū 2 mau aniani i ka lā a wale nō a me ka ʻae ʻana o kahi mea lapaʻau.

Hiki paha ke ʻai i ka meli?

Ua manaʻo ʻia ʻo ka meli he huahana ʻoi loa. ʻAʻole hiki i nā loea ke ʻae a inā ʻa ka meli e ʻai ʻia a ʻole paha. ʻO ka mea nui i makemake nui ʻia me kēia huahana ka mea e pili ana i ka fructose a me ka glucose, e hoʻāʻo ʻia me ka ʻole e komo ʻana i ka insulin, pono no ke kino hoʻoluhi.

Pēlā pū kekahi i ka chromium, e hoʻolaha ana i ka hana o nā hormones, ka mea i hoʻopaʻa i ka nui o ke kō i loko o ke kahawai a hoʻomaikaʻi hou i ka hana ʻana o ka pili adipose.. ^ E Ha yM. Kāohi ʻo Chromium i ka nānā ʻana o kekahi nui o nā puʻu momona.

Ke hoʻopau nei i ka meli no ka meaʻai, nā poʻe maʻi me ka maʻi mellitus e nānā i kahi kaila o ke koko, kahi hōʻemi i nā mea o ka hemoglobin glycated.

Papa helu waihona:

Ka la kakahiaka: paila, omelet, kofe i hana ʻia mai ka chicory, ʻawa,
2 ʻaina kakahiaka: ka hua ʻai a i ʻole huapalapala,
ʻAiʻao: ʻaʻai a i ʻole borsch, ʻanuʻu ʻai, ʻai momona, ʻanuʻu, compote a ʻele paha, nā mea ʻona.
Snack: huapalaoa, ʻaina kī, ka hua, ka rosehip hānai,
ʻAiina: iʻa a me nā meaʻai, iʻa.

ʻAiʻai wāʻai

I pane i ka nīnau, he aha ka mea e hiki ai i nā wahine hāpai ke ʻai me ka kō, nā mea mua loa e pono ai ke hoʻololi i kaʻai.

I ka wā hapai a me ka hoʻonui i ke kōpaʻa gula, ʻo ka pahuhopu o ka meaʻai e hāʻawi i nā mea kiʻekiʻe a ʻoiola, akā, ʻoi aku ka nui o ka meaʻai maikaʻi:

No ka ʻaina kakahiaka, pono ʻoe eʻai i nā meaʻai i hoʻohui ʻia me ka momona: ka palaoa palaoa a pau, cereal, nā mea kanu.
Lawe ʻia ka kuke ʻana mai nā meʻa ponoʻī, e hoʻoneʻe ana i ka momona ʻike.
I loko o ka lā e pono ai ʻoe e inu i ka 8 mau aniani o ka wai.
No ka hāpaiʻana, kaʻaila cream, sauces, margarine e kāpae ʻia mai ka meaʻai.
Hoʻohana ʻia nā ʻai i ka wā he heartburn. ʻOi aku ia ma mua o ka ʻai ʻana i nā hua kanu melemona i hele ʻole i ka mālama wela.
Ma hope o ka ʻōlelo kūkākūkā me kāu kauka, pono ʻoe e ʻike i nā minerala a me kahi paʻakikī o nā huaora e koi ʻia, i loaʻa paha nā huahana iā lākou.

Maʻa ʻole ka paʻakikī o ka mālama ʻana i ka meaʻai me ka nui o ke kō. ʻO kahi ākea ākea e loaʻa i nā meaʻono a me ke kūlike.