Heʻaiʻai no ke koko koko kiʻekiʻe

ʻO ka papaʻai me ke kōhi koko kiʻekiʻe ʻaʻole kāpae i ka lāʻau lapaʻau inā i kuhikuhi ʻia e ke kauka. Akā he hiki ʻole ke hana me ka ʻole o ia, no ka mea e pili ana i ka holo ʻana o ka maʻi. Inā pili ʻoe i nā loiloi, hiki nō iā ia ke hoʻoponopono i ke kiʻekiʻe o ka glucose a pale aku i kou kino mai nā hopena o ka maʻi.

ʻAʻole he ʻano kumu o ka maʻi maʻi a he ʻano kaumaha a ʻoe iā ʻoe, pono ʻoe e hahai i ka ʻai haʻahaʻa-haʻahaʻa. I ka manawa like, e ʻike koke ʻoe i ka hopena - ma hope o ʻelua a ʻekolu mau lā mai ka hoʻomaka ʻana o ka meaʻai, hoʻomaka ka honu koko e hoʻi i ka maʻamau. Eia nō naʻe, e nānā mau ʻoe i kāu papa haʻahaʻa-haʻahaʻa haʻahaʻa, ka hapa o nā pale ʻole maʻalahi ma loko a me ka loaʻa ʻana o nā meaʻai i momona i nā huaora.

ʻO ka manawa pinepine ka poʻe i loaʻa nā pilikia me ke kiʻekiʻe o ka glucose kiʻekiʻe. Ma ka hahai ʻana i kahi meaʻai kūikawā e hoʻohaʻahaʻa i ke kō koko koko, ʻaʻole hiki iā ʻoe ke hoʻokololei wale i ke kiʻekiʻe o ka kō, akā e hoʻomaikaʻi pū i kou helehelena.

ʻO ka ʻai me ke kaʻe koko koko nui e holo pinepine ʻia (ʻelima a ʻehiku i hoʻokahi lā i ka lā), nā wahi liʻiliʻi - kōkua kēia iā ʻoe ʻaʻole hōʻalo nui. ʻOiaʻiʻo, i ka wā e hoʻoholo ai i ka papa hana, pono e hoʻokūkū i nā maʻi concomitant, hiki ke kūlohelohe i ke ʻano o nā huahana kekahi, a ʻoiaʻiʻo, ʻo ke kūpaʻa glucose. He mea nui hoʻi ia e loiloi i ka moʻomeheu caloric o ka meaʻai, kūpono i ke ʻano o ka hana a ke kanaka. ʻO ka nui o ka ikaika e pono ai, ʻo ia ka mea e pono ai ka nui o kāna meaʻai.

ʻO ke kīlea kūloko kiʻekiʻe

Ma mua o ka hoʻopili ʻana i kahi koho meaʻai, pono e nīnau aku i kāu kahu olakino. Eia nō naʻe, ʻo ke ʻano holoʻokoʻa hoʻokahi: ʻo kaʻai maʻamau e hana maʻamau. ʻOi aku ka makemake i nā meaʻai ʻai hou (ʻo ia nō hoʻi, kālua ʻia, ka ʻalua a me ka steamed), nā meaʻai haʻahaʻa. ʻO nā mea inu - teas herbal. Lele loa ke ʻona! Akā ma ka wai maʻemaʻe e pono ʻoe e inu i ka liʻiliʻi o nā lita he 2 mau lita, ināʻaʻohe, ʻoiaʻiʻo, ʻaʻohe ou contraindications no kēia.

Pono ʻoe e hoʻokaʻawale loa i ka mana:

• nā meaʻai iʻa ʻia
• nā huahana momona holoholona
• ʻala
• kāwele paʻakai, me kā ke kōkō me ka nui o ka momona o nā momona momona,
• nā hue, nā wai momona a me ka soda
• ʻaila ʻaila
• kahakai
• pickles
• caviar
• hau kalima
• nā mea inu ʻoki.

I ka nānā ʻana i kahi papa me ke kō koko kiʻekiʻe, mai hopohopo pono ʻoe e hoʻopau pono i nā sweets, ʻoiai, ʻoiaʻiʻo, pono ʻoe e kāohi i ka nui o ke kō i loko o nā meaʻai āu e ʻai ai. Hiki iā ʻoe ke ʻai i ka meli i ka lā - ʻo kēia e pōmaikaʻi i ke kino a hoʻonani i ke ʻano holoʻokoʻa o ka papaʻai.

Pono ke ʻano o kāu meaʻai i ka protein, nā momona a me nā haʻalika, pono lākou i loko o ka papaʻai o 20% x35% x45%, ma kēlā. E kōkua kēia mau kikoʻī iā ʻoe i ka hoʻokaʻawale i ke kōpaʻa koko.

Ke koho ʻana i kekahi mau huahana no kāu papa ʻaina, e noʻonoʻo ma nā papa kuhikuhi o ka glycemic index. Inā hua kahi huahana a hiki i ka 40 - ʻaʻohe mau palena ma kāna hoʻohana ʻana, inā 41-69 - ʻai i nā huahana like mai kēlā me kēia manawa. ʻO nā mea me kahi kikoʻī nui loa, ʻaʻole i haʻalele ʻia mai ka meaʻai.

He aha nā huaʻai a me nā huaʻai e ʻae ʻia a?

Ma hope o kahi papaʻai me ke kiʻekiʻe kiʻekiʻe o ka glucose, e kaupalena i ka ʻai ʻana i nā huaʻai, pono e hoʻokaʻawale ʻia kekahi o lākou mai ka meaʻai, ʻoiai he kumu lākou o nā kaila māmā.

• Ke ʻae ʻia ka ʻai ʻana: kiwi, nā ʻōpala, nā ʻōpala, nā mango, nā ʻōpala, nā hua, nā ʻōpala, nā pomegerane, ka preu, ka ʻoni, nā apricots, nā cherries, pomelo, nā wai wai, nā tangerine, nā ʻōpala, nā ʻōpiki, nā gooseberries, nā apricots maloʻo
• Hūnā: paliki, nā pōpō, nā lā, nā pineapples, nā hua waina, nā maiʻa, nā hua momona a pau

ʻO kahi lā hiki iā ʻoe ke ʻai no kahi o 300 g o ka hua a ʻaʻole i ka manawa, akā ua māhele ʻia i loko o nā manaʻo ākea i ka lā. ʻO ka manawa maikaʻi loa no ka ʻai ʻana i nā huaʻaona a me nā huaʻai ma hope o ka ʻaina.

He maikaʻi ma ka kīʻaha o nā huaʻai a me nā huaʻai i loko o ke ʻano o ka mousses, compotes, jelly, a hana pū kekahi i nā ʻanuʻu me lākou.

He aha nā lau ʻona e hiki ai i kahi meaʻai, a ʻaʻole hiki.

• Ke ʻae ʻia ka ʻai ʻana: kamato, ʻōpala o nā ʻano āpau, huaʻala, kukama, pala, zucchini, spinach, walu hua, pālani, ʻōpala, asparagus, rarihi, soy, pī, lime, aila pepa, squash, lentil, zucchini, sorrel, rhubarb, selery, ʻakā, sea ​​kale, chickpeas
• Hūnā: o nā ʻuala, beets, kāloti, ʻāī, nā kamato i mālama ʻia, ka ʻala aniani, ka ʻala ʻana i ka ʻōmato, ka ʻaka

Loaʻa nā maikaʻi o nā lau: ʻo lākou haʻahaʻa-calorie, waiwai i ka momona meaʻai, nā minerala a me nā huaora. Eia naʻe, mai hilinaʻi nui i ka lau ʻai, ʻaʻole e kōkua ʻia nā mea a pau. No ke kālai ʻana no nā kīʻaha, waʻa wale, ʻala, ka steamed a, ʻoiaʻiʻo, nā lau ʻai hou.

He aha nā cereal i ʻai ʻia me ke kō kōʻai kiʻekiʻe, a hiki ʻole naʻe?

• Ke ʻae ʻia ka ʻai ʻana: Kāwīwī, oats, ka palaoa wīwī, brown rice, millet, pūlapa, spelled, palaoa grits
• Hūnā: semolina, ʻeleʻele ke keʻokeʻo

E kuke ʻia ke kīʻaha ʻole me ka honi a ma ka wai, inā makemake me ka waiū liʻiliʻi.

Mai nā huahana bakery, nā palaoa bran, a me ka palaoa kulou a pau i hana ʻia mai loko mai o ka rye a i ʻole ka wholemeal, hiki ke hana ʻia.

No nā mea aloha pasta: hoʻokahi manawa i ka hebedoma hiki ke loaʻa i kahi hapa o ka pasta mai ka palaoa durum.

He aha nā huahana susu e hiki ai iaʻu ke ʻai?

• Ke ʻae ʻia ka ʻai ʻana: kīwī liʻiliʻi ʻuhala haʻahaʻa a me ka waiū loea, ʻōmala, ka waiū, ka mirala, ʻoi ʻia ka wai i kālua ʻia, kefir, biokefir, nā kīʻaha puʻupuʻu nāwaliwali, acidophilus
• Hūnā: momona momona a me nā kuke, nā momona momona, nā ʻīwī pīpī

He mea maikaʻi e kuke i nā kīʻaha mai ka ʻaina pākana i hana ʻia i ka pōkole: nā puddings, casseroles, cheesecakes steamed.

ʻO nā huahana a me nā holoholona

He mea nui ia e mālama pono i kahi nui o ka kōʻai i kāu papaʻai. ʻAno ʻia ka io i hoʻomoʻa ʻia, kālua ʻia a hoʻolapalapa ʻia. Ua koho wale ʻia nā ʻiʻo ʻai, nā iʻa a me ka moa.

Hiki ke ʻai ʻia nā hua i kēlā me kēia lā, akā ʻaʻole ma mua o 2pcs. i ka la.

Hiki iā ʻoe ke ʻai i ka makeal e like me ka leʻalā a me ka alelo.

Pehea e hoʻohui ai i kahi meaʻai me ke kō a me ke kō?

Inā he wahine koko ka nui o ka wahine hāpai, pono ia e kiaʻi ponoʻī i ka pinepine o ka ʻai ʻana o ka meaʻai. ʻAʻole hiki iā ʻoe ke ʻipiki i kahi pāʻina, no ka mea e pili wale nō ia i kona olakino, akā nō hoʻi ke olakino o ka pēpē. I kēia kūlana, he mea nui ia e kiaʻi pinepine i ka pae o ke kō i loko o ke koko. Hāʻawi ʻia kēia e nā polokalamu kūikawā i kūʻai ʻia i nā hale kūʻai. ʻO ka emi ʻana o ke koko he mea nui e hoʻoholo ai i kāu pae gula. ʻO ka mea nui, ʻo ia ka hoʻopailua ʻana o ke koko no ka hoʻomaʻamaʻa ʻana e pono ai ma ka ʻōpū ʻole.

Pono e lawe ʻia nā meaʻai ma waena o 3 mau hola, ʻaʻole pono kahi pō o ka pō i kahi mea he 10 mau hola.

Ma mua o ka hele ʻana e hiamoe, ka waiū a me ka hua.

ʻO ka ʻai nui i ka wā hāpai e pono ke liʻuliʻu, haʻahaʻa ma loko o ka paʻakai, ka aila a me nā mea nui a me nā mea ʻala.

ʻO kaʻai no nā wahine hāpai i ke kō kōʻai nui e loaʻa i kahi helu liʻiliʻi o nā kalana a ma ka manawa like ʻo ia e hānai.

• ʻO ka mea ʻai mua ka mea maikaʻi e hoʻomaka me nā meaʻai i loaʻa i ka aʻai o ka meaʻai: nā kō, nā mea ʻala a me ka palaoa palaoa.
• Inā ʻoe e kuke i nā kīʻaha ʻai, e maopopo ʻoe e hoʻoneʻe i ka momona ʻike, ʻo ia hoʻi ka ʻili mai ka manu.
• I loko o ka lā e pono ai ʻoe e inu i ka 2 liters o ka wai.
• ʻO Margarine, ka sauces, nā ʻōpū kōpala a me nā ʻono, nā kofe a me ka ʻī ikaika, ua kālai ʻia nā kuki cream.
• He mea nui ia e hoʻomaikaʻi i kāu meaʻai me nā hōʻiliʻili a me nā kalapona.

Hōʻikeʻike laʻala no ke kō kiʻekiʻe

Hoʻohui ʻia kahi ʻai me ka mālama ʻana i ka makahiki o ke kanaka, ʻoi ka nui o ke kaumaha, e pili ana i nā pilikia olakino a me nā hōʻailona glucose. ʻAʻole hiki iā ʻoe ke hoʻoponopono i ke kōpī koko me ke kīwaha hoʻokahi, no ka mea he mea koʻikoʻi ia e hoʻokō pono i nā kānāwai āpau o ka papa ʻaina, e hahai i nā ʻōlelo a nā kauka - he endocrinologist a me kahi meaʻai. He mea maikaʻi nō inā e noʻonoʻo a hoʻomaka i ka hana ʻana i nā hoʻomaʻamaʻa māmā - i ke ʻano kino e kōkua iā ʻoe e hoʻihoʻi piha i ke olakino.

Hāʻawi wau iā ʻoe i kekahi mau koho no ka papa ʻaina meaʻai, kūkākūkā me kekahi mea loea i kūpono loa iā ʻoe:

Ma kahi o ʻekolu mau meaʻai kīnā ʻole e kōkua i ka hoʻohaʻahaʻa i ke kō o ke kō, e ʻike i kēia wikiō:

E like me kāu e ʻike ai, he kīʻai me ka nui o ka glucose i ke koko he momona i nā meaʻai a me nā ʻokoʻa. ʻAʻole ʻo ia e ʻae iā ʻoe i ka pōloli, a no laila, lele i ke kō koko. ʻAʻole ʻoe e loaʻa iā ʻoe i kahi mea kīnā ʻole a e pono ʻoe e hoʻoikaika iā ʻoe iho e hoʻokō i kēlā mea leona i ke koena o kou ola. Ma hope o nā mea a pau, ʻoluʻolu loa ke ʻano o ka ʻai ʻana.