Mea ʻai no ke kūlohelohe o ka insulin: he aha kaʻu e ʻai ai?

ʻO ka paleʻana i ka insulin (IR) ka nele o ka hikiʻole o nā umauma kino o ke kanaka i ka insulin i hana ʻia e nā pancreatic β-cells. Ma muli o kēia maʻi, ua nui ka nui o ke kō koko a me ka hoʻomakeʻa ʻana i ka hoʻokaʻawale ʻana o nā momona, ke alakaʻi nei i ka momona.

Ke kūlohelohe ʻia

ʻO ka paona kaumaha, ke hoʻohuli nei, e hoʻonui hou i ka pale ʻana o nā pū i ka insulin, a laila e hoʻonāukiuki i ka hana ʻana o nā mea hope.

Hiki ke hoʻopilikia ʻia ka hoʻomohala ʻana o ka IR kanaka e nā ʻano ʻano like me:

• hapai
• hiamoe a hiamoe ʻole
• nele i ka hoʻomaʻamaʻa
• pākeke
• hiʻona kiʻekiʻe.

Eia naʻe, ʻo ka manawa pinepine, ka hala ʻole i ka hōʻeha o ka hōʻiliʻili o nā umauma i ka insulin e hele ana ma muli o ka inuʻana i ka waiʻona, ka momona a me nā pilikia metabolic. ʻO ka meaʻai no ka pale ʻana i ka insulin, ʻo ka papa kuhikuhi o kēlā me kēia lā e kamaʻilio ʻia ma lalo nei, ʻo ke ala wale nō e hoʻoponopono ai i ka pilikia. Pono ka mea hoʻomanawanui e pili i ia i kona ola a pau.

ʻO ka manawa pinepine, me IR, kaukuhi nā kauka i nā metformin (nā haʻalulu haʻahaʻa o nā papa o ka biguanide). ^ E Ha yM. Eia naʻe, hiki i nā lāʻau lapaʻau ke hōʻoluʻolu i nā hōʻailona o ka maʻi no ka manawa pōkole. ʻO ke koʻikoʻi nui ma luna o ka meaʻai kūpono a me ka kaohi o ke kaupaona ʻana.

ʻO kaʻaiʻai maʻamau no ka pale ʻana i ka insulin

Me IR, hiki ke lilo ka uku kaumaha. ʻO ka pōloli a me ka wikiwiki o ke kaumaha kahe e alakaʻi ai i ka poho o ka naʻau, e hoʻopili ai i ka hoʻomohala ʻana i nā maʻi hou.

Meaʻai no ke kū'ē i ka insulin: he papa papa no kēlā me kēia lā

ʻO nā mea nui o ka meaʻai no ka lilo ʻana o ka momona me ka pale ʻana i ka insulin:

• Pono e hōʻemi ʻia ka paona ʻana ma muli o ka loaʻa o ke ao o ka māmā a me nā meaʻai. ʻO ke kumu o ke ʻano kai:
  • meaola momona momona, waiwai i loko o ka fiber,
  • nā huahana wai momona haʻahaʻa,
  • manu
  • iʻa a me ka ʻai.
• A hiki i 5 mau manawa i kahi lā eʻai ai ʻoe i nā huaʻai ʻole i hoʻohana ʻia a me nā lau hou i loaʻa nā haʻahaʻa kaloli.
• ʻOi aku ka maikaʻi o nā hua a me nā hua i loko o ka hapa mua o ka lā.
• ʻO nā kīlei polyunsaturated, ka mea i loaʻa i nā nati, ka aila huaʻaila, ʻoliva, nā avocados a me ka iʻa aila, pono lākou i loko o ka meaʻai i kēlā me kēia lā.
• Ma ka liʻiliʻi he 2 lita o ka wai inu maʻemaʻe e hoʻopau i ka lā. Hiki i ke kanaka me IR ke helu nona iho ke ʻano o ka pālākiō kū hoʻokahi: 1 ml wai o ka wai i kēlā me kēia 1 kcal.
• Hoʻopili i ka paʻakai (i kēlā me kēia lā ʻaʻole iʻoi aku ma mua o 10 g), no ka mea ke hoʻolako nei i ka mālama ʻana i ka wai i loko o ke kino, a laila e hana hou ai i kahi kaumaha ma luna o nā keiki.
• Ma mua o ka hele ʻana e hele ai, e pono e loaʻa iā ʻoe i ka makela me nā mea kanu me nā haʻahaʻa a me nā mea momona haʻahaʻa a me nā huahana wai momona haʻahaʻa. ʻAʻole pono e kīleʻa i kaʻaina ahiahi.
• Hoʻokahi manawa ma kahi he lā ʻahaʻaina ia lā. No ka poʻe e kūleʻa ana i ka insulin, ua kūpono nā koho o ka lā wikiwiki:
  • kuke kī (no ke ao holoʻokoʻa: 200 g o 5% tīhi kime, 1 lita o 1% kefir),
  • kefir-apple (1 kg o kā lākou melemele, 1 lita o kefir 1% momona),
  • ka ʻiʻo a me nā mea ʻai (300 g o ka pipi i hoʻolapalapa a i ka hōkoke paha, 200 g o ka mea ʻai i ka wā hake)
  • iʻa a me nā lau ʻai (200 g iʻa i ka pā i ʻole a iʻa ʻia i ka ʻai, 200 g o nā mea ʻai i ka wā ʻōlohi).

Hoʻopili i nā mea kūikawā kūikawā, ua paipai ka mea maʻi me IR i ka hana maʻamau i kēlā me kēia lā a hāʻawi i nā hana maikaʻi ʻole. Ma muli o ka papaʻai maʻamau a me ka hana kino olakino, hiki ke lele i kahi kanaka i ka 1 kg o ka nui o ke kaupaona ʻana i kēlā me kēia pule, kahi e alakaʻi ai i ka hoʻomaikaʻi ʻana i ke ʻano o nā kaila o ke kino i ka insulin.

No ke aha?

ʻO ka paleʻana o ka insulin he hoʻohaʻahaʻa i ka hopena o nā pūnao a me nā ʻili o ke kino i ka insulin, me ka nānā ʻole ʻia e ke kino a hoʻoili ʻia paha e ka maʻi. E kūleʻa i luna o ka glucose i komo i ke koko, hana ka pancreas i ka insulin, akā ʻaʻole ʻike ʻia e nā ʻāpana.

A hopena, piʻi ke kō o ke koko a ʻike ka pancreas i kēia he mea pono no ka insulin a hoʻoulu hou iā ia. Ka mea i haku ʻia e hana nā pancreas no ke kapa.

Ke alakaʻi nei ka insulin i ka momona o ka ʻōpū, ʻoiai ke ʻike nei kekahi kanaka i nā manaʻo o ka pōloli, ka luhi a me ka huhū. Hiki iā ʻoe ke hōʻoia i ka maʻi ma o ka nānā ʻana, nā ʻōnaehana nui ʻo ia ka kuhikuhi o ka kolamu a me ka glucose i loko o ke koko. Hana nō hoʻi ke kauka i ka mōʻaukala o ka mea maʻi.

ʻO kaʻai ʻana no kēia maʻi he mea koʻikoʻi ʻo ia i ka mālama ʻana; ma hope o ka hebedoma o ka papaʻai o ka maʻi, ua hoʻomaikaʻi nui ke olakino o ka mea maʻi. Akā inā ʻaʻole ʻoe e pili i ka meaʻai kūpono, hiki i kēia hopena ke kō:

• ka hoʻomohala ʻana i ka maʻi type 2 (ka kūʻokoʻa kūʻokoʻa o ka insulin),
• pālahalaha maʻi
• atherosclerosis
• puʻuwai puʻuwai
• he poho.

Ke kuʻi nei ka Insulin i ka mea maʻi e mālama i ka mālama ʻana i ka papaʻai i loko o kona ola, e pale ai i nā hopena maikaʻiʻole no ke kino.

ʻO ke kumu o ka mālama kai

Me kēia maʻi, ua hōʻike ʻia kahi meaʻai haʻahaʻa-haʻahaʻa, e hoʻopau ana i ka pōloli. Pahu kai ʻaila, ʻelima a ʻeono mau manawa i ka lā, e hele mai ka nui o ka wai o ka wai ʻana mai ka lī he mau a ʻelua paha.

I ka manawa like, pono ke hoʻoweliweli ʻia ka ʻaiā o ka paleoma, no ka laʻana, ka pastry mai ka palaoa rye, nā ʻano cereals, nā mea kanu a me nā hua. ʻO nā huahana o nā palaoa i manaʻoʻia, nā loea, ke kō, ka helu o nā huaʻai, nā mea kanu a me nā huahana holoholona.

Hoʻomaʻamaʻa ka mālama wela i nā huahana me ke ʻano o ka mahi kāwili ʻana a me ka ʻaina me ka hoʻohui ʻana o ka nui o ka ʻaila aila, ma muli o kona waihona kalolo. Ma keʻano holoʻokoʻa, pono e hoʻokaʻawale ʻia nā meaʻai momona a pau mai ka meaʻai.

Ke papa ʻia nei kēia meaʻai i ka huahana:

1. iʻa a me nā iʻa momona momona,
2. laiki
3. semolina
4. nāluʻu, ʻona a me ke kō,
5. palaoa a me nā palaoa palaoa mai ka palaoa,
6. nā hua ʻai hua
7. ʻuala
8. nā mea inu ʻoki
9. ʻōmole ʻala
10. pata.

Pono e hana ʻia ka meaʻai o ka mea maʻi mai nā huahana me kahi kuhikuhi glycemic index (GI) wale nō.

ʻO ka maikaʻi a me ka hoʻololi

ʻO ka papaʻai no ke kū ʻana i ka insulin, ka papa ʻaina no kēlā me kēia lā i ʻokoʻa i ka nui a me ka kaupaona, he pono kēia:

• ʻO ka palekana no ke olakino. ʻAʻole ia he kumu a me nā maʻi i ke kino.
• He ʻano o nā meaʻai ʻae ʻia, kahi i loaʻa ai nā cereals, ka nui o nā hua a me nā lau.
• Pono i ka nalo kauʻana.
• Kāohi ʻana i ka maʻi maʻi maʻi.
• Kākoʻo o ka maʻi cardiovascular.
• ʻAʻole pono e hoʻokē ʻai.

Loaʻa nā hemahema o ka meaʻai.

• ʻO ke kaupalena koʻikoʻi o nā kaola wikiwiki, kahi e hiki ai i ke kaumaha a me ka hōʻeha.
• ʻO ka mālama ʻia ma luna o nā meaʻai e ʻai ai ka mea maʻi.
• I nā 1,5-2 mau pule mua, he paʻakikī i kahi kanaka i pili i ka meaʻai.

Nā huahana GI a me kā lākou heluʻana

ʻO kahi kuhikuhi glycemic index (GI) kahi hōʻailona o ka wikiwiki me kahi o ka nui o nā hāmeʻe i kau ʻia i loko o kahi huahana kūikawā e komo e ke kino a hoʻonui i ke pae o ka glucose i loko o ke koko. ʻO ka GI ka nui loa he 100, ka liʻiliʻi loa 0. I nā huaʻōlelo ʻē aʻe, hōʻike ʻo GI i ka nui o ka glucose i hoʻokaʻawale i ka wā o ka laweʻana o kahi huahana meaʻai kūikawā.

ʻO ka huahelu Glycemic

ʻO kahi index glycemic kiʻekiʻe, no ka laʻana, i ka palaoa palaoa keʻokeʻo, ʻo ia hoʻi ma hope o ka ʻai ʻana i kēia huahana, e nui ka kiʻekiʻe o ka ʻai koko. ʻO kahi GI haʻahaʻa, e like me ka avocados, e hoʻonui e hoʻonui i ka pae o ka glucose i ka serum koko.

Ua hōʻoia nā ʻepekema ʻepekema he ʻai me ka meaʻai me ka haʻahaʻa glycemic index (ma mua o 49) kōkua i ka wikiwiki o ka momona o ka momona a hoʻemi i ke kō koko. ʻO kēia no ka mea i ka wā e hoʻokaʻawale a hoʻoulu i kēlā mau huahana, loaʻa i ke kino ka emi o ka glucose. Eia nō naʻe, pono e hoʻomaopopo ʻia ʻaʻole ʻo GI ka paʻa.

Holo pololei ia i nā wahi aʻe:

• Kālā a me ka kumu o ka huahana.
• Kūʻai ʻo Ripening (pili i nā huaʻai a me nā mea ʻai).
• ʻAno o ke ʻano. No ka mea hoʻohālikelike, ʻoi aku ka nui o nā grains i hōʻea i kahi GI kiʻekiʻe ma mua o nā pā.
• ʻO ka hoʻomaʻamaʻa a me nā hydrothermal.
• Alaʻaiʻai. Loaʻa i ka huahana Steamed kahi haʻahaʻa glycemic index ma mua o ke kō iʻa i ka aila hinu. No ka hoʻohālikelike, nā pālea i loaʻa i ka GI o 95, aʻo ka ʻuala ʻuala i kā lākou lole ma ka 65.

Palapala Waihona Apono

I ka papa inoa o kahi kanaka me ka pale ʻana i ka insulin, pono e hoʻohui i nā huahana e kōkua i ka hoʻokala maʻamau o nā pae glucose sum. ʻO ka mea mua, ua kau lākou i nā huahana me kahi haʻahaʻa o GI.

Palapala ʻaʻai haʻahaʻa GI Laulā:

Eia kekahi, ua ʻae ʻia nā kānaka me IR e ʻai i kēia mau meaʻai:

ʻO nā huahana a ʻāpana paha

Hiki i ke kanaka me IR ke kau i ko lākou kaina o nā hāmeʻa, e hoʻoiho iki ʻia e ke kino.

ʻO nā huahana a ʻāpana paha

E pili ana kēia:

• ʻO nā hua momona a me nā hua.
• ʻO nā ʻuala ma loko o nā koho ʻai kolo.
• Pasta.
• ʻO ka pīkī ʻokoʻa.
• Hoʻokomo ʻia ka palaoa mai ka palaoa wīwī.

Pono ʻoe e kaupalena i ka hoʻohana ʻana i nā momona holoholona a me nā meaʻai me kahi awelika o GI i hōʻike ʻia i ka papa ʻaina.

Hiki ke hoʻopau ʻia nā huahana a pau i luna ma mua o 1-2 mau manawa i ka mahina. I ka wā o kā lākou hoʻohana ʻana, pono ʻoe e nānā pono me kāu i ke olakino a me ka helu pinepine ʻana i ka wai koko me ka mika koko glucose home.

ʻO nā mea maʻi me ka pale ʻana i ka insulin e hoʻokaʻawale loa i ka papaʻai:

• ʻO nā huahana āpau me ke kō a me ke kō.
• Nā huahana maikaʻi a me ka sausage.
• Nā huahana Semi i hoʻopau.
• Meaʻai wikiwiki.

Me IR, ʻo nā meaʻai me ka GI kiʻekiʻe (ma luna o 70) i ​​pāpā ʻia no ka hoʻohana ʻana:

Diet no ka kūʻē o ka insulin

Pono ke ʻano o ka meaʻai no IR e like me ka ʻano like ʻole. Kaukaʻi nā kauka ʻai i ka liʻiliʻi o nā manawa 5-6 / lā. Pono ʻia nā lawelawe, nā mea e pale aku ai i ka ʻai nui ʻana a me ka loaʻa ʻole ʻana maikaʻi o ka meaʻai. ʻAʻole pono ka hoʻomaha ma waena o ka ʻaina kakahiaka a me ka ʻaina awakea ma mua o 12 mau hola i ʻike ʻole ʻia ke kino i ka ʻiʻo o ka pololi.

Hoʻouna ʻia ia e ʻai ʻole i nā 1800 kcal i kēlā me kēia lā. ʻAʻole lākou e mahele ʻia:

• ʻAno kakahiaka a me ka ʻaina - 25% i kēlā me kēia.
• ʻAina awakea - 30%.
• ʻO nā meaʻai maʻamau i loko o ke ao - 5-10% i kēlā me kēia.

Pono e kau i nā mea nui i ka meaʻai me nā mea kanu palau a me nā huaʻai me ka GI haʻahaʻa. ʻO ka lua o nā mea nui o ka pono o ka meaʻai, he kīpana, ka mea i ʻai ʻia e nā lā a pau o ka ʻiʻo i ka ʻiʻo, ke kīwī a me nā iʻa.

Ma kēlā me kēia papa papa ʻaina me nā papa ʻaʻai no ka pale ʻana i ka insulin

Pono ke kauka pono i koho i kahi papaʻai a me ka papa inoa o nā meaʻai i ʻae ʻia no ka mea maʻi me IR. ʻO kahi hana kūʻokoʻa e pale i ka pilikia a hoʻokumu i kahi meaʻai e hiki ke alakaʻi i nā kūlana maikaʻi ʻole a me ka hoʻonui ʻana o ka maʻi. ʻO ka poʻe me ka pale ʻana i ka insulin e hoʻokaʻawale loa i nā ʻano kuke ʻana e like me ka palaoa a me ka hana ʻana.

Ma kēlā me kēia papa papa ʻaina me nā papa ʻaʻai no ka pale ʻana i ka insulin

Nā ʻaina a pau e pono ai:

• mea ʻai
• pāʻai
• mahau
• haʻalele aku
• kuke i loko o kahi kīʻaha hoʻolī a i ʻole microwave.

Ma ke kaʻina hana o ka kuke ʻana, ʻoi aku ka maikaʻi o ka aila hinu ma ke ʻano he aila ʻaila, ʻoiai ka mālama ʻia ʻana o kona mau waiwai i ka wā o ka mālama wela. Pono kaʻai ʻana me ka kūʻē o ka insulin e like me ka ʻokoʻa, me ka manaʻo ʻole o nā huahana 1-2 wale nō. Aia ma lalo iho kahi papa hoʻohālike i kēlā me kēia lā.

Pōʻakahi

ʻO ka meaʻai no ka kū ʻana o ka insulin (ʻo ka papahele no kēlā me kēia lā e hiki ke hoʻololi ʻia a hoʻohui ʻia), ʻaʻole like me nā ʻano ʻano like ʻole o ka ʻano therapeutic paʻakikī. ʻO kaʻoiaʻiʻo ʻo ia ka papa inoa o nā huahana i ʻae ʻia no ka ʻai nui, no laila hiki i kahi kanaka me IR ke koho i kahi meaʻai momona a me ke olakino.

Papa helu papa no ke kakahiaka Lā:

I ka lā i ʻae ʻia ka hoʻohana ʻana i ʻelua mauʻu o ka berena rye. Hōʻī ʻia ka palaoa i kā ʻia ma ka liʻiliʻi a i hoʻokahi mau lā i hala aku nei.

Hōʻikeʻike waihona ma ka Pōʻalua:

Hōʻikeʻike waihona ma ka Pōʻakolu:

Hōʻikeʻike hoʻohālikelike i ka Pōʻalima:

Hōʻikeʻike menu ma ka Pōʻalima

Hōʻikeʻike hoʻohālikelike i ka Pōʻaono:

Lāpule

Hōʻikeʻike waihona ma ke Lāpule:

He kīleʻa ka ʻai ʻana no ka inikua (ʻo ka papa kuhikuhi no kēlā me kēia lā ka mea i ʻae ʻia kahi meaʻai) kūpono ia inā mālama ʻoe iā ia. Hiki ke ʻike ʻia ka hopena maikaʻi o ka meaʻai kūikawā ma hope o 1 mahina. Hiki i ke kanaka me IR ke hoʻolei aku i 4 kg i 30 mau lā. E hoʻomaikaʻi maikaʻi ana kona maikaʻi, me ke ʻano o ka nohona maikaʻi.

Pehea e hoʻololi ai i nā sweets

ʻO kekahi o nā manawa paʻakikī paʻakikī loa ʻana o ka poʻe me IR i ka hōʻole ʻana i nā mea leʻaleʻa he nui a me nā ʻono aloha ʻana. I kaʻoiaʻiʻo, ʻo ka papa inoa o nā kīʻaha maikaʻi a me ke olakino no ka niho momona maoli e laulā. Pono ke kanaka e koho i nā huahana kūpono a hoʻolilo i kekahi mau minuke o kona manawa e hoʻomākaukau ana i kahi pāʻai momona a maikaʻi.

Pehea e hoʻololi ai i nā sweets

Hiki i ke kīʻaha ʻana e like me nā mania no nā poʻe me IR:

• Casserole tīhi kōpū me nā nati, nā huawa a me ka momona haʻahaʻa-haʻahaʻa.
• Nā ʻele i hoʻomoʻa ʻia me ka waiū kekā a me nā hua ʻōpala maloʻo.
• Nā hua ʻai i hoʻomoʻa ʻia me ka kime maoli.
• Hoʻokomo ʻia ka ʻōpala kāloti me ka hua moa i keʻoki ʻia a me ka momona momona haʻahaʻa.
• Kālehi ʻaina, ʻōpala me nā hua waika. Hiki iā ʻoe ke hoʻohui i kaʻaila kulai, nā maʻa a iʻa maoli paha i ia mea.

I ke kaʻina o ka kuke ʻana, hiki iā ʻoe ke hoʻohui i kahi liʻiliʻi o ka fructose. Hiki ke hoʻohālikelike ʻia ka wai aʻa wai paha me ka stevia. Hāʻawi kēia ʻoihana ʻenehana i nā makana he nui no nā poʻe me ke kō koko kiʻekiʻe. Hiki iā lākou ke kūʻai ʻia ma kahi kokoke i kēlā me kēia hale kūʻai nui a i ʻole nā ​​hale kūʻai ʻoluʻolu ʻē aʻe i ka meaʻaiʻai.

He aha ka mea e haʻalele ai i ka meaʻai?

ʻO kahi papaʻai no ka pale ʻana i ka insulin e kōkua i ka pale ʻana i ka holo ʻana o nā maʻi e like me:

• māhā
• atherosclerosis
• puʻuwai puʻuwai
• diabetes type 2
• pālahalaha maʻi.

Ma waho o kahi kīhāpai kūikawā, nā hōʻeha o ka pūpū a me ka hana hewa ʻole o ka pancreas e hele lohi, e alakaʻi ana i ka uluʻana o ka momona degeneration (stearosis). ʻO kaʻai ʻana no ka pale ʻana i ka insulin he mea kūpono loa a he kūpono hoʻi. ʻO kahi papa kuhikuhi kahi hoʻolālā maikaʻi no kēlā me kēia lā e kōkua i ke ola olakino a ʻoluʻolu hoʻi.

Papa Huaʻōlelo Glycemic

ʻO ka manaʻo o ka GI ke hoʻopili nei i kahi kuhikuhi o ka hopena o ke kaohi o ka hōʻemi o nā pauna ma hope o kā lākou ʻai ʻana i ka meaʻai. ʻO ka haʻahaʻa haʻahaʻa, ʻoi aku ka palekana i ka huahana no ka mea maʻi. Pēlā, ʻo kaʻai me ka pale ʻana i ka insulin i ka papa ʻaina e hana ʻia mai nā meaʻai me ka GI haʻahaʻa, a hiki i kekahi manawa ke ʻae ʻia e hoʻoliʻoli i ka meaʻai me nā meaʻai me ka waiwai ʻokoʻa.

ʻAʻole paʻa ka pili o ka hoʻomehana wela i ka hoʻonui i ka GI. Akā i kēia hihia he nui nā manaʻo. No ka laʻana, kahi mea kanu e like me nā kāloti. Ma kona ʻano hou, ʻae ʻia no ka pale ʻana i ka insulin, ʻoiai ʻo ka GI he 35 mau ʻāpana, akā i ka wā e kuke ʻia, ua ʻāpono ʻia loa ia, no ka mea, he uku nui ka waihona.

Ke ākea ke koho o nā hua no kēia maʻi a ua ʻae ʻia lākou ʻaʻole iʻoi aʻe ma mua o 200 pāono i kēlā me kēia lā. ʻAʻole pāpā ʻia i ka kuke hua ʻai, no ka mea, hiki i kā GI ke hoʻonāukiuki i ka pīpī i ke koko koko, a hiki i 4 mmol / l i nā minuke he 10 mau minuke ma hope o ka inu wale ʻana i ka wai aniani. Hoʻopau kēia mau mea ma ka "nalowale" o ka lehele, ke kuleana no ka kahe mai o ka glucose i loko o ke koko.

Ua māhele ʻia ke kuhikuhi i ʻekolu mau māhele:

• a i ka 50 PIECES - haʻahaʻa,
• 50 - 70 PIECES - waenakonu,
• ma mua o 70 PIECES - kiʻekiʻe.

Aia kekahi mau huahana ʻaʻohe GI. A eia hoʻi ke kū pinepine nei ka nīnau no ka poʻe maʻi - hiki nō ke hoʻohui i ia mau meaʻai i ka meaʻai. ʻO ka pane maʻalahi ʻaʻole. I ka manawa pinepine, ua kiʻekiʻe kēia mau meaʻai i nā kalori, kahi e ʻono ai lākou i ka mea a nā mea maʻi.

Aia kekahi papa inoa o nā huahana me ka GI haʻahaʻa, akā ke kiʻekiʻe o ke kaloli kiʻekiʻe, ua komo kēia:

Ke hōʻuluʻulu ʻana i kahi papa ʻai, pono ʻoe e makaʻala nui i nā huahana GI a me kā lākou ʻike calorie.

Nā ʻĀina huahana

Pono nā mea kanu, nā hua ʻai, nā cereals a me nā huahana holoholona i kēlā me kēia lā i ka papa ʻaina meaʻai. Ke hoʻohana ʻana a hoʻomākaukau i kekahi o nā huahana, pono ia e hoʻokō i kekahi mau kānāwai.

No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua i ke kakahiaka. ʻO ka loaʻa ʻana o ka glucose me lākou o ke koko ka mea i maʻalahi i ka hakahaka o ka hana a kahi kanaka, e kū ana i ka hapalua o ka lā.

Mākaukau nā kīʻaha mua ma luna o kahi lau ʻai a i ʻole aʻaʻaina luaʻa. Ua hoʻomākaukau ʻia ka lua ʻaʻa a hope aʻe: ma hope o ka hoʻolapalapa mua o ka ʻai, ʻau ʻia ka wai a ninini hou ʻia ka ʻaila, a loaʻa ka ʻaila no nā kīʻaha mua ma luna. Eia nō naʻe, ua pili nā kauka i nā mea kanu ʻai, kahi i hoʻohui ʻia ai ka ʻiʻo i ka pepa ʻokoʻa.

ʻO nā huahana a me nā iʻa i ʻae ʻia me kahi haʻahaʻa haʻahaʻa:

• turkey
• nā veal
• moa
• ʻai pālani
• ʻuaʻiwa
• moa ka pipi
• ʻōlelo ʻuhane ʻuhane
• kūloko
• pālolo
• Kolohala

Pono ka ʻāpana o ka iʻa ma ka papa pule hebedoma i ʻelua mau manawa. Hoʻohana ʻia ka hoʻohana ʻana o ka caviar a me ka waiū.

No nā mea laʻa a me nā iʻa, ʻelua ʻāpana a me nā cereals i ʻae ʻia i ka ʻaoʻao. Hoʻohana maikaʻi ka hope o ka kuke wale i ka wai a ʻaʻole i ka manawa me ka pata. ʻO kahi mea hou e launa i ka aila ʻaila. Mai nā cereals ua ʻae ʻia:

1. ʻōwili
2. Puʻala
3. brown (brown) ka laiki,
4. mau waʻa palaoa
5. durum palaoa pasta (ʻaʻole iʻoi aku ma mua o ʻelua manawa i ka pule).

ʻAe ʻia nā hua ʻai me kahi meaʻaiʻai ʻole iʻoi aʻe ma mua o hoʻokahi i kēlā me kēia lā, ʻoiai ka nui o ka protein e hiki ke hoʻonui, ʻehā kā lākou GI. Aia ka yolk i kahi hōʻailona o 50 PIECES a loaʻa ka nui o ka cholesterol.

Ma kahi kokoke i nā huahana waiū a me ka waiū waiū i loaʻa nā GI haʻahaʻa, me kaʻole o nā momona momona. Hiki i kēia mau meaʻai ke ʻano ʻaina awakea piha piha. ʻAe ʻia nā huahana hou:

• piha a skim waiū
• ʻaila 10%
• kefir
• hikou
• waiū i kālua ʻia,
• ʻunaka
• keke ʻaʻano
• tofu keke.

ʻO nā lauʻaina me kēia meaʻai e hapa i ka hapalua o ka papaʻai i kēlā me kēia lā. Ua hoʻomākaukau ʻia nā kālele a me nā ʻāpana ʻaoʻao paʻakikī mai lākou. Hoʻopili ʻia nā paila ma muli o ka GI kiʻekiʻe, ma kahi o 85 mau ʻāpana. Inā hoʻoholo ia e hoʻololi i kekahi manawa i nā ʻuala i nā papa mua, a laila pono e mālama ʻia kahi lula. Pono e ʻokiʻoki ʻia nā puna i loko o nā cubes a pōpō i ka pō i ka wai anuanu. ʻO kēia ʻāpana hoʻokaʻawale i ka ʻuala o ke aliʻi.

Koho Huaʻōlelo Koho liʻiliʻi:

• ʻāpala
• aniani
• ke kāleka
• ʻōpala
• kamato
• ʻōpala
• zucchini
• ʻōmaʻomaʻo, ʻulaʻula a me ka ʻū
• nā momona hou a me ka maloʻo,
• nā ʻano āpau āpau - keʻokeʻo, ʻulaʻula, cauliflower, broccoli.

Hiki iā ʻoe ke hoʻohui i nā mea ʻala a me nā mea kanu i nā kīʻaha, no ka laʻana - peterseli, dill, oregano, turmeric, basil a me spinach.

ʻO nā hua he nui a me nā hua liʻiliʻi he GI haʻahaʻa. Hoʻohana pinepine ʻia lākou, e like me nā huapula, nā hoʻopiha no ka pastries maemore a i ka hana ʻana o nā ʻūʻai like ʻole me ke kō.

ʻO nā huaʻai a me nā huaʻai i ka wā o ke kai:

1. ʻulaʻula a me ka ʻeleʻele hoʻi.
2. blueberries
3. he ʻākea, inā he momona a ʻōmaʻomaʻo paha,
4. 'ānē
5. nectarine
6. hua ʻōpala
7. Kālepa
8. ʻōpala
9. pea
10. lāʻau ʻōpala lau.

ʻO kēia mau huahana a pau, hiki iā ʻoe ke hoʻomākaukau i kahi kīʻaha like ʻole e kōkua ai i ka hakakā ʻana i ka pale ʻana i ka insulin.

Aia ma lalo kahi papa inoa. Hiki ke hoʻohui ʻia i ia, a i hiki ke hoʻololi ʻia, e like me nā makemake o ka mea maʻi. Hoʻokomo ʻia nā kīʻaha āpau i nā ala i hana ʻia - steamed, i loko o ka microwave, kālua ʻia i ka umu, paʻu ʻia a hoʻolapalapa ʻia.

ʻOi aku ka maikaʻi o ka kaupalena ʻana i ka nui o ka paʻakai, ʻoiai e kōkua ana i ka hoʻomau ʻana o ka wai i loko o ke kino ma mua o ka hoʻonāukiuki ʻana i kahi māka i nā keiki. A ke kaumaha nei nā nui nui i kēia mau maʻi. Mai oi aku i mea maʻamau - 10 kalama i kēlā me kēia lā.

He mea pono hoʻi e hoʻomanaʻo i ka loaʻa o ka nui o ka wai, ma ka liʻiliʻi ʻelua mau pākahi i kēlā me kēia lā. Hiki iā ʻoe ke helu i kahi pākahi kū hoʻokahi - hoʻokahi milliliter o ka wai i hoʻopau ʻia no kēlā mau calorie e ʻai ʻia.

Me kēia maʻi, ka wai, kaʻaila a me ke kīwī e ʻae e like me ka wai. Akā he aha nā mea ʻē aʻe e hiki ai ke hoʻoliʻiliʻi i ka ʻai o nā mea inu? Maikaʻi ʻo Rosehip i ka maʻi diabetes a me ka pale ʻana i ka insulin. Hāʻawi ʻia e inu a hiki i ka 300 ml i kēlā me kēia lā.

• ʻaina kakahiaka - ʻaihala kāwele, ʻeleʻele me ka ʻalani,
• ʻaina awakea - huehoa iʻa ʻia me ka palaona i hoʻokaʻala ʻole, ʻōmaʻomaʻo me ka tofu kai,
• ʻaina awakea - kāloti i ka palaʻa me ka mīkela lau, ʻelua ʻāpana o ka berena rye, ka ʻōpala moa kāwili, kālai ʻia me ka raiki brown, kaʻaila ʻala,
• kaʻaina awakea - kākele i ke kaʻa i kuʻi ʻia me nā hua maloʻo, kaʻaila ʻōmaʻomaʻo,
• ʻaina mua - ʻaʻai pōkoki me nā lau ʻai, kofe me ka waiū,
• ka lua ʻaina ʻaina he kīʻaha o ryazhenka.

1. kakahiaka kakahiaka - ʻaina keke, ʻōmaʻomaʻo me ka waiū,
2. ʻaina awakea - kākala kuke, hua ʻala, ʻala ʻaʻala,
3. ʻaina awakea - kākā kuke, bele me ka umauma moa i hānai ʻia, kahi ʻāpana o ka berena rye, ka ʻeleʻele,
4. ʻaina ahiahi - hua hua ʻai,
5. ka ʻaina mua - ka mau kīʻaha mai ka brown browns a me ka huki me ka ʻōmato me ka ʻaila, kīmaʻomaʻo.
6. ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.

• ʻaina mua - kefir, 150 gru o nā blueberries,
• kakahiaka ʻelua - oatmeal me nā hua maloʻo (ka apricots maloʻo, ʻōpala), ʻelua mau pīpī ma ka fructose, kaʻaila ʻōmaʻomaʻo,
• ʻaina awakea - kākela oele, huaʻala kuke me ka mau ʻaka a me ka ʻoliki, ka hake i hoʻomoʻa ʻia, kofe me kaʻaila,
• ʻaina ahiahi - huehue i ʻai, kahi ʻāpana o ka berena rye,
• ʻaina mua - ʻōwili me kahi poli pepeke, ʻōmaʻomaʻo,
• ka ʻaina ʻelua - ka wai palu liʻiliʻi ʻona, kaʻaila.

1. ʻaina mua - ʻaila hua, tea,
2. ʻaina awakea - kalima ʻaʻa me nā lau ʻai, kofe ʻaila,
3. ʻaina awake - kāloti hua ʻaihā, pilaf mai ka palaoa laila, a me ka moa, kahi ʻāpana o ka palaoa rīma, ʻaila ʻōmaʻomaʻo,
4. ʻaina awakea - tofu cheese, tea,
5. ʻaina mua - ʻoki ʻaina, ʻokiʻoki, ʻōmaʻomaʻo,
6. ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.

• ʻaina mua - curd soufflé, tea,
• ʻaina kakahiaka ʻelua - he huehue o Ierusalema artichoke, kāloti a me ka ʻono tofu, kahi ʻāpana o ka berena rye, ka hupa rosehip,
• ʻaina awakea - millet kālani, ka moku iʻa me ka bale, ke kīpala a me ka aila,
• Hoʻokomo ʻia ma loko o ka ʻaina ahiahi i ka salad artichoke o Ierusalema no ka maʻi maʻi, no ka laʻana, ʻo Artichoke o Ierusalema, nā kaloti, nā hua, ka ʻaihue ʻia me ka ʻaila ʻoliva,
• ka ʻaina mua - kahi hua kuke, ʻōpala i ʻoki ʻia i ka wai kamato, kahi ʻāpana o ka berena rye, ka pā,
• he lua ʻaʻa o ka lua ʻaina.

1. ka ʻaina mua - ka hua ʻaʻai, ka hau rosehip,
2. ʻaina awake
3. ʻaina awakea - kāwele iʻa kūloko, ʻāwī pīpī me ka raiki brown, kahi ʻāpana o ka berena rye, ka pā,
4. kaʻaina awakea - kākā ʻaila kīkaha-momona, green coffee,
5. ka ʻaʻa mua - ka ʻōpala i kālai ʻia ma ka uluna lau, he ʻāpana o ka palaoa rīma, ʻaila ʻōmaʻomaʻo,
6. ka lua ʻaina ʻaina he kīʻaha o ryazhenka.

• ka ʻaina mua - ka ʻaha o ka berena rye me ka tahu, ʻōmaʻomaʻo me ka waiū,
• ʻaina awake - kālena salala, hua kime,
• ʻaina awakea - pea iʻa, i hānai ʻia i ka pipi me ka buckwheat, kahi ʻāpana o ka berena rye, ka hupa rosehip,
• kaʻaina kakahiaka - kākole ʻaihue momona haʻahaʻa me nā hua maloʻo, kaʻaila,
• kaʻaʻai mua - ka ʻōpio me ka mīmato kō, ka kīpī ʻōmaʻomaʻo me ka waiū,
• ka lua ʻaina ʻaina he kīʻaha ʻōmaʻomaʻo.

I ke wikiō ma kēia ʻatikala, hoʻomau ʻia ke kumuhana o ka ʻai no ka pale ʻana i ka insulin.