No ke aha a pehea e helu ai i nā papa ʻai no ka maʻi type 2? Paʻa XE

ʻO ka helu kākūkini a ʻo ka "Bread Unit Count (XE)" kahi hana papaʻaina ʻona no ka mālama ʻana i nā pae o ka glucose koko.

Ke kōkua ʻana i nā helu papa e mālama pono ai ʻoe i ka nui o ka momona e hoʻopau ai.

Oe iho oe i palena i ka nui o ka nui o nā kala kālele, a, me ke kaulike kūpono o ka hana kino a me nā lāʻau lapaʻau, hiki iā ʻoe ke kūʻokoʻa kūleʻa i ka pae o ka glucose i loko o ke koko ma ka huina kūpono.

No ke aha e noʻonoʻo ʻia ai?

ʻO kahi papa ʻai, he laʻana ia no ka hoʻolālā ʻana i kahi huahana meaʻai, ke kūlike me ka 11.5-12 mau kāmoli.

No ke aha ka berena? No ka mea i loko o kahi ʻāpana lāʻau 10 mm mānoanoa a ʻo ke kaupaona ʻana he 24 ka nui o ka mea i kālaiʻoki i 12 mau māmai.

ʻO ka helu XE kahi mea waiwai pono i ka hoʻolālā ʻana i ka papaʻai no nā poʻe me ka maʻi type type 2 a me ka lākaʻa ʻAmelika.

ʻO ka pahu huapalapala kekahi o nā mea nui e pono ai e loaʻa i nā meaʻai a me nā mea inu. ʻO lākou ke kō, ke kō a me ka pā.

ʻO nā kālaiʻai olakino, e like me nā grains a pau, nā huaʻai a me nā lau, he māhele nui o ka meaʻai maikaʻi.no ka mea hiki iā lākou ke hāʻawi pū i ka ikehu a me nā meaolaola e like me nā huaora a me nā minelala, a me ka momona. Hiki i ka momona a me ke olakino meaʻai maikaʻi e kōkua i ka pale ʻana i ka constipation, hoʻohaʻahaʻa i ka kolamu a mālama i ke kaupaona.

ʻO nā koho momona hikiʻole ke kīnā i nā meaʻai a me nā mea inu. ʻOiai hiki ke hāʻawi aku i ka hoʻōla momona hoʻōla i ka ikaika, he nui nā meaʻai.

Pehea e helu ai i ka XE

I mea e hoʻopiʻi ai i kahi mea i hoʻopau ʻia o ka XE (a i ʻole 12 g o nā mea i kālai ʻia), pono nā limahana o nā ʻāpana he nui o ka insulin.

Aia nā papa kūikawā no ka maʻi hānai me ka helu helu XE i helu ʻia i kahi huahana i hāʻawi ʻia. Inā ʻaʻole i ka papa ʻaina, hiki iā ʻoe ke helu ponoʻī iā XE.

Ma ka hoʻopili i kekahi o nā huahana ma ke kua i kākau ʻia ka nui o nā mea pono o kāna mau māhele i kēlā me kēia 100 gr. I mea e helu ai i ka XE, pono ʻoe e hoʻokaʻawale i ka nui o nā mea kālaiʻaka i kēlā me kēia 100 mau grika ma ka 12, ʻo ka loaʻa i loaʻa ka haʻawina o nā unahi berena ma 100 gr o ka huahana.

Pula no ka helu

ʻO ka ʻatikala kēia:

Eia kekahi laʻana maʻalahi:

Hoʻokahi kahi pahu o nā kuki oatmeal he 58 ka nui o nā mea kākena. No ka helu ʻana i ka helu o nā papa ʻai, e hoʻokaʻawale i kēia helu ma ka 12, 58/12 = 4.8 XE. ʻO ke kumu kēia e pono ai e helu i ka nui o ka insulin i koi ʻia no ka 4.8 XE.

Nā pōmaikaʻi kālā

• ʻO ke helu ʻana i nā kapikole a me XE kahi hopena maikaʻi no ka lehulehu o ka poʻe me ka maʻi maʻi. Inā ʻoe e aʻo pehea e helu ai i nā palaka, e lilo ia i mea maʻalahi no ʻoe e koho / hoʻokomo i nā ʻano ʻano ʻano i kāu papaʻai o ka kō, nā mākaukau a me nā kīʻaha.
• ʻO kekahi mea hou aʻe o ka helu kalepona ʻo ia ka mea hiki iā lākou ke hāʻawi i ka mana ʻokiʻohi i ka heluhelu heluhelu / ʻikepili,
• ʻO ka mea hope, inā ʻoe e lawe i ka insulin, e kōkua ka helu ʻana i ka XE iā ʻoe e hoʻoholo i ka nui o ka hāleʻaneʻu e hoʻopau ai i kēlā me kēia lā, me ka ʻole o ka palena palena.

Nā pae kikowaena

ʻO ka nui o ka XE i hoʻopau ʻia me ka makahiki.

Pono e hoʻoholo ʻia nā waiwai ʻokoʻa o XE no ke koʻikoʻi o ke kino e pili ana i ka papaʻaina:

XE o nā huahana pilikino

Loaʻa nā kalapona me ka XE i loko o nā ala ʻekolu - ke kō, ke kō a me ke aniani. Loaʻa ka mau kalapona i ka huaʻai (ʻai, pasta a me nā cereals), nā huaʻai, nā mea kanu, nā hua kanu (nā ʻuala / uala momona), ka pia, ka waina a me kekahi mea inu ikaika, nā mea ʻono a me nā momona, ma ka hapa nui o nā huahana wai (koe wale ka keke) a me nā huahana ʻē aʻe e like me nā huahana like ʻole. sucrose, fruktosa, maltose.

ʻO kahi kīʻai maikaʻi no ke ʻano maʻi diabetes 2 pono e loaʻa nā ʻōpiopio paʻakikī i nā momonae like me nā palaoa āpau, nā hua, nā lau, nā ʻōpala, ka waiū skim a me nā mirala. Ke koho ʻana i kahi meaʻai kiʻekiʻe i nā momona, nā minelala, fiber, a me ka protein e pono e hoʻohālikelike e like me kāu kalori.

Pāleʻaleʻa maʻalahi

ʻO nā kalepona maʻalahi (monosaccharides a me disaccharides) maʻalahi maʻalahi, a ke kolo ʻia ka glucose i loko o ke kahe wai e hoʻonui ai i ke kō o ke koko.

Hoʻokomo ʻia nā meaʻai i loaʻa nā gula maʻalahi papa ʻaina, ʻaila palaoa, kekahi mau wai huaʻai, sweets, soda, meli, waiū, yogurts, jams, sīkī, kuki a me nā mea palaoa keʻokeʻo.

ʻO nā kalapona kalapona

ʻO nā kalapona'ōmaʻomaʻo paʻakikī (oligosaccharides a me polysaccharides) pono i ka manawa lōʻihi no ka decomppos a me ka hoʻolōʻihi o ka puka o ka glucose i ke kahe koko. ʻOi ka lohi o kēlā me ke koko iʻoi aku ka palekana i ka maʻi maʻi maʻi.

ʻO kekahi o nā meaʻai e loaʻa ai nā honu paʻakikī: bale, pipi, bran, ʻaina kīkaha, brown rice, buckwheat, palaoa palaoa, cereal bread, high fiber cereals, lentils, pasta, palaoa, Granola, pī, ʻuala, spaghetti, kākui palaoa kākoa, palaoa huakaʻi.

Kaola ʻai ma ka huina

I ka hoʻomaka ʻana o ka hana a ka ʻaki ʻana, e wāwahi ʻia nā huapalapala i ka glucose a hoʻokuʻu ʻia i loko o ke koko. Hoʻohana ʻia ka glucose i loko o ke koko e hana ai i ka ikehu, a mālama ʻia paha me ka glycogen ma ke ake a me nā ʻāʻī, a i ʻole pono ka ikaika, e hoʻoulu ʻia a mālama ʻia i loko o ke kino e like me nā momona.

ʻO nā mea āpau i hoʻoneʻe ʻia i ka glucose e koi i ka insulin. ʻAʻole hiki i nā poʻe me ka maʻi ʻaina ke hana i ka nui o ka insulin a i ʻole ka hoʻoweliweli ʻia i ka insulin, a no laila pono lākou e mālama i nā pae glucose i ke koko me ka loli a me ka loli ʻana o ke ʻano.

No ka helu ʻana i nā papa ʻai no ka maʻi maʻi 2, e hoʻohana i nā papa inoa aʻe me nā waiwai XE no kekahi mau meaʻai.

Nā huahana huahana

Nā huaʻai a me nā hua waina

ʻO nā pototi, nā ʻuala, nā nati

Nā huahana momona

I ka hopena

ʻAʻole pono ke ʻano o ka helu ʻana i nā pāʻina berena me ke kumu no ka hoʻoholo ʻana i ka nui o ka ʻai. Hiki ke lawe i ke kumu no ka mālama pono ʻana i ka paona ma lalo o ka kāohi ʻana.

I mea e loaʻa ai i kaʻai maʻamau o kēlā lā kēia lā a maikaʻi loa a me ka maikaʻi, ʻo ka mea maʻi me ka maʻi diabetes e hoʻemi i ka māhele o nā momona momona i loko o ka meaʻai, hoʻohaʻahaʻa i ka ʻai o ka iʻa a hoʻonui i ka ʻai o nā mea kanu, huaʻai / hua, a hoʻopoina hoʻi e pili ana i ka mālama ʻana i ka glucose koko.