Hoʻoulu i ke kō

I nā meaʻai meaʻai i kēia lā ua loaʻa nā nui o nā kīkoki a me nā momona holoholona. Loaʻa iā lākou kahi index glycemic kiʻekiʻe (GI). Ma muli o kā lākou hoʻohana ʻana, e piʻi mālie nā pae o ke kō. ʻO ia ke kumu he mea nui loa no ka mea maʻi me ka maʻi maʻi maʻi e ʻike i nā mea e hoʻonui ai i ke kōʻai koko.

Nā Kūlana Nona no ka Diabetics

ʻO ka poʻe me nā pūlima beta-sensitive beta a i ʻole nā ​​hana hāmeʻa e hana pono i ka palena o ka ʻai ʻana i nā meaʻai e hoʻoliʻiliʻi nui ai ke kō koko. Ke kuhikuhi ʻia aku hoʻi nā ʻōlelo pili:

• hoʻemi i nā mea ʻono, nā pastries a me nā huahana palaoa i ka meaʻai,
• hoʻokaʻawale i nā mea ʻala ʻona,
• hōʻole i nā meaʻai kiʻekiʻe-calorie ma mua o ka wā moe a mai hoʻomoe,
• ʻai i nā kīʻaha momona a me nā aʻa.
• lawelawe i ka ʻai me ka lau ʻai ʻai,
• e kaupalena i ka hoʻohana ʻana i ka waiʻawa - ua hoʻohiki mua ka wai inu i ka nui o ke kō i loko o ke koko, a no laila hoʻohaʻahaʻa ia i nā waiwai koʻikoʻi.
• neʻe hou a pāʻani i nā haʻuki.

Pehea e hoʻohana ai i ka papa inoa GI

Hoʻohana ʻia ka meaʻai o ka maʻi maʻi i ka helu glycemic index (GI) o nā huahana. Kōkua kēia kuhikuhi iā ʻoe e hoʻomaopopo i ka wikiwiki o ka komo ʻana o ka glucose i ke kahe koko ma hope o ka ʻai ʻana. ʻOi aku ka nui o kona waiwai, ʻoi aku ka kiʻekiʻe o ka hopena o ka hoʻolālā ʻana i ka hyperglycemia.

No ka poʻe me ka maʻi maʻi, he kīpono i hui pū ʻia me nā meaʻai me kahi GI ma lalo o ke anuanu 30. ʻO ka ʻai me ka glycemic index o 30 a 70 e pono e kiaʻi mau ʻia. ʻO ka meaʻai me kahi huaʻōlelo o kahi ʻoi aku he 70 mau papa e hōʻike ʻia e hoʻokaʻawale loa ia mai ka papa.

Maikaʻi ka papa ʻaina ma lalo ʻaʻole wale no nā mea maʻi me ka maʻi maʻi type 1 a i ʻole 2. Hiki ke mālama ʻia e nā wahine i loaʻa i kahi ʻano gestational o ka maʻi. Eia kekahi, pono kēia mau ʻikepili e nā kānaka me ka hopena o ka maʻi maʻi.

Nā hua hānai

Paipai nā mea Nutrists i ka ʻai ʻana i nā huaʻai hou a huaola. ʻO lākou ka nui o nā minerala, pectin, nā huaora a me nā fiber. Hoʻopili, e hoʻomaikaʻi maikaʻi kēia mau mea a pau i ke kūlana o ke kino, e hoʻoulu ai i nā ʻōpū, kāpae i nā koloka maikaʻi ʻole a paipai i ke kō koko.

I ka awelika, ʻōlelo ʻia nā maʻi maʻi e hoʻopau i ka 25-30 g o ka fiber i kēlā me kēia lā. ʻO ka hapa nui loa iā ia nā huaʻī, nā ʻōpala, ka aniani, ka grapefruits, nā plums, nā strawberry a me nā pears. Manea ʻia e ʻai i nā ʻōpala a me nā ʻīlī me ka peel. Akā ka nui o nā tangerines i nā nui o ka nui o ka waiola a hoʻonui i ke kōpaʻa koko. I ka maʻi maʻi, pono e kiola ʻia kēia ʻano citrus.

Hōʻike nā hōʻike e pili ana i ka ʻeke i ka naʻau o ka glucose. Nui ka friose a me ka sucrose. Eia kekahi, hoʻonui ʻia kā lākou helu inā e mālama lōʻihi ʻia ka watermelon. Me nā maʻi papa ʻaina 2, ʻae ʻia nā kauka e ʻai ʻole ma mua o 200-300 g o ka pulp i kēlā me kēia lā.

Hoʻopilikia ka hua hua maloʻi i nā kiʻekiʻe o ke kō. Ma keʻano he mea hoʻokaʻawale, ʻoi aku ka maikaʻi ke hoʻohana ʻole iā lākou. Hiki ke mālama no ka kuhi compote, i hoʻolapalapa ʻia i mua o ka wai anuanu (no 6 mau hola). Hoʻopau ka hoʻohemo i ka glucose nui loa.

ʻAʻole pono ke ʻai

Me ka hoʻohana ʻana o kekahi o nā meaʻai ua loaʻa ka ʻōiwi koi ma nā pae kō. ʻIke i kēia, hiki iā ʻoe ke pale i nā pilikia olakino e ka haʻalele iā lākou.

ʻO nā hua ʻona, nā hua momona, ka waiū (ʻo ka mea i hoʻomo ʻia i ka wai, ʻū piha o ka pipi, kefir, kaʻaila) e ʻae ʻia i ka hoʻonaninua a ma lalo o ka mākaʻikaʻi ʻana o nā mea hōʻike glucose. ʻO ka hoʻokoʻa ʻokoʻa ka hilo gula - ka gula kōpala, nā ʻono, mālama, ka meli maoli. Hoʻokomo pū ʻia kekahi mau laulala - beets, kāloti, kalepala, pā.

I ka papa ʻaʻai, pono e hāʻawi i nā meaʻai i ka haʻahaʻa i ka protein, nā momona momona, nā mea momona, i hoʻopaʻa ʻia a paʻa nā lāʻau lapaʻau kō. ʻAʻole lawe ʻia nā huahana semi-hoʻopau e loaʻa nā pono: nā meaʻai kahi, lard, sausages. I kekahi mau minuke, e like me nā huahana e like me ka mayonnaise, ketchup, nā momona momona e hoʻonui i ke kō o ke koko. He mea nui no nā mea maʻi ma hope o 50 mau makahiki e haʻalele iā lākou mai ka meaʻai. ʻO kahi kīʻaha maikaʻi kahi huahana e kau ana ma muli o ka wai maoli natural-calorie. Eia naʻe, pono e makaʻala ka poʻe me ka lactose intolerance.

Kū hou ke kōpaʻa koko ma hope o ka ʻaina awakea mai nā kīʻaha hui, kahi e loaʻa ai nā protein, nā momona, a me nā ʻaihā. Hoʻopili pū ʻia kēia me nā mea hana maoli no ka huka kūlohelohe. Hoʻonui lākou i ka haʻahaʻa o ka calorie o nā meaʻai, akā hiki ke hoʻonāukiuki i ka hoʻonuiʻana o glycemia.

ʻO nā huahana e hoʻoneʻe i ke kō koko

ʻAi nā meaʻai he nui i ke kō koko. He mea koʻikoʻi kēia e noʻonoʻo i ka wā e hana ai i kahi papa hana i kēlā me kēia lā.

Eʻai mua i nā lau ʻai ʻala. Hoʻonohonoho ʻia ka glycemia e nā kukama, celery, cauliflower, a me nā tōmato, nā ʻōpala, a me ka ʻūpī. Kūkulu ʻia nā mea kanu i loko me ka aila aila (ʻaʻa a ʻoliva paha). ʻO nā huaʻai, hoʻonui ka naʻau o ka insulin i ka avocados. Hāʻawi ia i nā lipids a me ka monounsaturated lipids.

Hoʻopili i nā kūmole a me ke aniani māmā. Hoʻoulu ia i ka hana o ka insulin e ka pancreas. Eia kekahi, loaʻa i ka lāʻau kanu nā mea antioxidant, hoʻoikaika i ka ʻōnaehana pale. Eia nō hoʻi, ka papa inoa o nā meaʻai e loaʻa ka liʻiliʻi o ka glucose i nā huahana protein (hua manu, fillet iʻa, ʻai, ʻai), nā ʻano haʻahaʻa haʻahaʻa o nā kāmela a me nā kālai.

Mālama i nā pae koko koko hoʻōki i nā nati. Nui ka ʻai ma 50 g o nā huahana i kēlā me kēia lā. ʻO nā huiki, nā ʻonemona, nā ʻalemona, ka cashews, nā ʻāpana o Palakala e ʻoi loa ke pōmaikaʻi. Kūleʻa kekahi ʻo nā mea kanu e ʻai i nā hua niu. Inā ʻoe e hoʻokomo iā lākou i ka papaʻaina he 5 mau manawa i ka hebedoma, e emi ka nui o ke kō ma ka 30%.

Kōkua e hōʻemi i ka glycemia ¼ tsp. kanu ʻia kaʻaila ma loko o kahi aniani o ka wai mahana. E inu inu i ka mea inu ma kahi ʻōpū ʻole. Ma hope o 21 mau lā, hoʻomau nā pae kō i ka 20%.

ʻO ka hoʻopili pono ʻana i kahi meaʻai ka mea e hoʻemi ai i ka hopena o ka maʻi diabetes. Eia naʻe, ʻaʻole hiki kēia inā ʻike ʻole nā ​​huahana GI. Hoʻopili maikaʻi i nā mea āpau a pili i kahi meaʻai koho. Hoʻokuʻu i nā meaʻai hoʻonui hoʻomoʻa koko mai nā papa hana i kēlā me kēia lā. E alakaʻi i kahi kaola ola a kipa i kāu kauka i ka manawa.