He aha ka mea e ʻai ai ka maʻi maʻi a he aha ka mea e ʻai ʻole ai?

ʻO ka maʻi diabetes, ʻike ʻia hoʻi ʻo ka maʻi diabetes, he maʻi ia e hiki mai ana ke hiki ʻole i ka pancreas ke hoʻohua i ka insulin no ke kino a i ʻole hiki ke hoʻohana pono ʻia ka insulin e ke kino. I ka maʻi maʻi, mau ke kō koko koko. No laila, pono i ka maʻi maʻi ke kaulike i ko lākou koko koko. Pili ʻia ke kō koko e nā meaʻai a ke kanaka e ʻai ai. No laila, he mea nui i ka maʻi maʻi ke koho i nā meaʻai a lākou e ʻai ai. ʻO ka pahuhopu nui o ka maʻi maʻi maʻi ʻo ia ka mālama ʻana i nā pae kō i ke koko. No laila he aha ka mea e ʻai ai ka maʻi maʻi? Eia nā meaʻai e ʻai ai ka poʻe me ka maʻi diabetes type 1 a me type 2…

He aha ka mea e ʻai ai ka poʻe maʻi diabetes?

1) Iʻa ʻaila

ʻO ka iʻa ʻaila nā meaʻai olakino. Salemona, sardines, herring, anchovies a me ka mackerel he kumu ia o ka omega 3 fatty acids e pono ai ke ola kino. ʻO ka hoʻohana mau ʻana i kēia mau ʻaila he mea maikaʻi loa ia no ka poʻe maʻi maʻi maʻi i loaʻa i ka maʻi puʻuwai a me ka hahau.

2) Nā lau lau ʻōmaʻomaʻo

nā lau ʻōmaʻomaʻo He mau meaʻai momona a haʻahaʻa-calorie lākou. He haʻahaʻa ia i loko o nā carbohydrates hiki ke digestible. Hoʻohālikelike kēia i ka pae koko koko. ʻO ka spinach, kale a me nā lau ʻōmaʻomaʻo ʻē aʻe nā kumu maikaʻi o nā huaora a me nā minela like ʻole, e like me ka huaora C. ʻO ka ʻai ʻana i ka huaora C e hoʻohaʻahaʻa i ke kō koko hoʻokē ʻai i ka poʻe me ka maʻi maʻi type 2 a i ʻole ke koko kiʻekiʻe.

3) Kinamona

ke kinemonaHe mea ʻala ʻono me ka hana antioxidant ikaika. Hoʻomaikaʻi ia i ka naʻau o ka insulin ma ka hoʻohaʻahaʻa ʻana i ke kō koko koko.

4) Huamoa

huaHoʻemi ia i ka pilikia o ka maʻi puʻuwai ke ʻai mau. Hoʻohālikelike ia i ke kō koko me ka hoʻonui ʻana i ka ʻike insulin. Me kēia hiʻohiʻona, ʻo ia kekahi o nā meaʻai e ʻai ai ka maʻi maʻi maʻi.

5) Nā hua chia

hua chiaHe meaʻai maikaʻi loa ia no ka poʻe me ka maʻi diabetes. He mea waiwai loa ia i ka fiber a haʻahaʻa i loko o nā haʻahaʻa haʻahaʻa. ʻO ka fiber viscous i loko o nā kumulāʻau chia e hoʻemi i ke kiʻekiʻe o ke kō koko ma o ka hoʻolohi ʻana i ka wikiwiki o ka hele ʻana o ka meaʻai i loko o ka ʻōpū a komo.

6) Turmeric

TurmericMahalo i kāna mea hana curcumin, hoʻemi ia i ka ʻona a me ke kiʻekiʻe o ke kō koko a hoʻemi i ka hopena o ka maʻi puʻuwai. Pono ka Curcumin no ke ola kino o ka maʻi maʻi maʻi. He mea nui kēia no ka mea ʻo ka maʻi diabetes kekahi o nā kumu nui o ka maʻi kīkī.

7) Yogurt

YogurtHe huahana waiu maikaʻi loa ia no ka maʻi diabetes. Hoʻomaikaʻi ia i ka mālama ʻana i ke kō koko. Ua ʻike nā haʻawina ʻo ka yogurt a me nā huahana waiū e hoʻomaikaʻi i ke ʻano o ke kino i ka maʻi maʻi maʻi. 

8) Nati

Loaʻa i nā nati o nā ʻano a pau ka fiber a he haʻahaʻa i loko o nā ʻakika hiki ke hoʻoemi. Ua hōʻike ʻia nā haʻawina e pili ana i nā ʻano nati like ʻole e hoʻohaʻahaʻa i ke kō koko ka ʻai mau ʻana.

9) Broccoli

broccoliʻO ia kekahi o nā mea kanu momona loa. Ua ʻike nā haʻawina maʻi maʻi maʻi hiki i ka broccoli ke kōkua i ka hoʻohaʻahaʻa ʻana i ka pae o ka insulin a pale aku i nā cell mai nā radical manuahi ʻino i hana ʻia i ka wā metabolism.

10) ʻO ka ʻaila ʻoliva puʻupaʻa

ʻaila ʻoliva puʻupaʻaHe mea maikaʻi loa ia no ke olakino naʻau. Hoʻomaikaʻi ia i nā pae triglyceride a me HDL cholesterol. Hoʻemi ʻo ia i ka ʻāʻī a pale i nā ʻāpana e uhi ana i nā kīʻaha koko. Hoʻohālikelike ia i ke kō koko ma ka pale ʻana i ka LDL cholesterol mai ka hōʻino ʻana i ka oxidation.

11) Huaʻala

Nā hua flaxHe meaʻai olakino. Hoʻemi ia i ka pilikia o ka maʻi puʻuwai a hoʻomaikaʻi i ke kō koko. He kiʻekiʻe ka flaxseeds i ka fiber viscous, e hoʻomaikaʻi ai i ke olakino o ka ʻōpū, ka ʻike insulin a me nā manaʻo o ka piha.

12) ʻAla cider winika

ʻO ka cider Apple ciderhe nui na pomaikai. Hoʻonui ia i ka naʻau o ka insulin a hoʻohaʻahaʻa i ke kō koko koko hoʻokēʻai. Hoʻemi ia i ka pane kōpaʻa koko e 20% ke ʻai ʻia me nā meaʻai i loko o ka carbohydrate. No ka ʻai ʻana i ka winika apple cider me ka palekana, e hoʻomaka me 1 teaspoon i hui pū ʻia me kahi aniani wai i kēlā me kēia lā. E hoʻonui i ka nui o 2 punetēpē i ka lā.

13) Strawberry

strawberriesʻO ia kekahi o nā huaʻai nui loa. He kiʻekiʻe ia i nā antioxidants i kapa ʻia ʻo anthocyanins, e hāʻawi i ka hua i kona ʻulaʻula. Hoʻohaʻahaʻa nā Anthocyanins i ka cholesterol a me ka pae o ka insulin ma hope o ka ʻai ʻana. Hoʻomaikaʻi ia i ke kō koko a me ka maʻi maʻi puʻuwai i nā mea maʻi maʻi diabetes.

14) Kāleka

kālikahe lauʻono maikaʻi me nā pono olakino maikaʻi. Ua hōʻike ʻia nā haʻawina he nui e hiki ke hōʻemi i ka mumū a me ka LDL cholesterol i ka maʻi maʻi. He mea maikaʻi loa ia i ka hoʻohaʻahaʻa ʻana i ke koko. ʻO kona hopena koʻikoʻi ʻo ia ka hoʻohaʻahaʻa ʻana i ke kō koko.

15) ʻAvocado

avocado Loaʻa iā ia ma lalo o 1 gram o ke kō a me nā kaʻa. Loaʻa iā ia ka nui o ka fiber a me nā momona olakino. No laila, ʻaʻole ia e hoʻonui i ke kō koko.

16) Piʻi

ʻO ka pī kahi meaʻai momona a maikaʻi loa. He legume waiwai i ka huaʻa B, calcium, potassium, magnesium a me ka fiber. He haʻahaʻa loa ka glycemic index, he mea nui ia no ka mālama ʻana i ka maʻi diabetes.

17) ʻUkena

Loaʻa i nā ʻano like ʻole kaʻualaʻo ia kekahi o nā mea kanu olakino. Loaʻa iā ia nā calorie haʻahaʻa a me ka glycemic index. E like me ka nui o nā mea kanu, loaʻa i ka squash nā antioxidants pono. Hāʻawi ia i ka mālama koko koko ma o ka hoʻomaikaʻi ʻana i ka ʻike insulin.

Nā meaʻai ʻai olakino no ka maʻi maʻi maʻi

Paʻakikī ka poʻe me ka maʻi diabetes i ka ʻimi ʻana i nā meaʻai maikaʻi. ʻO ka mea nui, ʻo ke koho ʻana i nā meaʻai me ka fiber, protein a me nā momona olakino. Kōkua kēia mau meaʻai i ke kaulike o ke kō koko. Eia nā meaʻai maikaʻi no ka poʻe maʻi diabetes…

1) Huamoa paila

Huamoa paila He meaʻai maikaʻi loa ia no ka poʻe maʻi diabetes. He kiʻekiʻe ka protein i nā hua. Hoʻokahi hua nui i hoʻolapalapa ʻia e hāʻawi i 6 grams o ka protein. Kāohi ia i ka piʻi ʻana o ke kō koko ma hope o ka ʻai ʻana. Mālama pū ʻo ia iā ʻoe i ka piha, kahi mea nui i ka mālama ʻana i ka maʻi diabetes.

Hiki iā ʻoe ke loaʻa i hoʻokahi a ʻelua paha mau hua moa i hoʻolapalapa ʻia ma ke ʻano he meaʻai ma kāna iho, a i ʻole hiki iā ʻoe ke leʻaleʻa i nā mea ʻono like ʻole me kahi meaʻai olakino e like me nā hua manu.

2) ʻalemona

ʻAmelemonaHe huaʻai maikaʻi loa ia no ka ʻai ʻana. Kōkua ia i ka mālama ʻana i ke kō koko. Hoʻomaikaʻi ia i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole. Kōkua ia i ka mālama ʻana i kou kaumaha i loko o ka pae kūpono. ʻO nā kumu nui ʻelua i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.

No ka mea he kiʻekiʻe loa nā ʻalemona i nā calorie, e kaupalena i ka nui o ka lawelawe ʻana i ka lima lima i ka wā e ʻai ai iā lākou i mea ʻai.

3) hummus

humus, He mea ʻai i hana ʻia mai ka moa. He ʻono ia ke ʻai ʻia me nā mea kanu maka. He kumu ia o ka fiber, nā huaora a me nā minela. He mea maikaʻi ka Hummus no ka mālama ʻana i ke kō koko i ka maʻi diabetes. Hiki iā ʻoe ke ʻai i ka hummus me nā mea kanu e like me ka broccoli, ka puaʻala, kāloti a me nā pepa.

4) ʻAvocado

I nā poʻe maʻi diabetic, ʻāpalakōkua i ke kaulike koko. ʻO ka nui o ka fiber a me ka monounsaturated fatty acids i loko o ka ʻavocado e hoʻolilo i kēia hua i meaʻai maʻi diabetes. 

5) ʻO ka pīkī

Moa moahana ʻia mai ka moa a chickpea He legume olakino maikaʻi loa ia. He kumu ia o ka protein a me ka fiber. Me kēia hiʻohiʻona, he meaʻai maikaʻi loa ia no ka poʻe maʻi diabetes.

6) ʻO ka yogurt strawberry

ʻO Strawberry yogurt kahi meaʻai maikaʻi i ka maʻi diabetes. ʻO nā antioxidants i loko o ka hua e hoʻemi i ka mumū a pale i ka hōʻino ʻana i ka pancreas, ʻo ke kino ke kuleana no ka huna ʻana o ka hormone e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko. ʻO Strawberries kahi kumu maikaʻi o ka fiber. Hoʻolohi ia i ka ʻai ʻana a hoʻopaʻa i ke kiʻekiʻe o ke kō koko ma hope o ka ʻai ʻana. ʻO ka Yogurt a me nā strawberries kahi meaʻai maikaʻi loa e hui pū ai, no ka mea, ʻo ka ʻono o nā strawberries e kōkua i ke kaulike ʻana i ka ʻono o ka yogurt.

7)Salama tuna

salakeke tunahana ʻia ma ka hui ʻana i ka tuna me nā mea ʻokoʻa saladi. Loaʻa iā ia ka protein akā ʻaʻole i loaʻa i nā carbohydrates. He meaʻai maikaʻi kēia no ka poʻe maʻi diabetes.

8) Pudding hua Chia

ʻO ka pudding hua Chia kahi meaʻai maikaʻi no ka poʻe me ka maʻi diabetes. no ka mea hua chiaHe waiwai ia i nā meaʻai e kōkua ai i ke kaulike ʻana i ke kō koko, e like me ka protein, fiber a me ka omega 3 fatty acids. Hoʻopili ka fiber i loko o nā hua chia i ka nui o ka wai, hiki ke kōkua i ka mālama ʻana i ka maʻi diabetes ma o ka hoʻolohi ʻana i ke kaʻina hana hoʻoheheʻe a me ka hoʻokuʻu ʻana i ke kō i loko o ke kahe koko. ʻO ka ʻai ʻana i nā hua chia e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae triglyceride, hiki ke maikaʻi no ke olakino naʻau. He mea maikaʻi kēia no ka mea ʻoi aku ka nui o ka poʻe me ka maʻi diabetes i ka maʻi puʻuwai.

9) Salaka pī

He meaʻai maikaʻi ka salakeke pī. Hoʻohana ʻia nā pīni paila a me nā mea kanu like ʻole no ka hana ʻana i kēia salakeke. Ma muli o ka waiwai o ka pī i ka fiber a me ka protein, hana lākou i mea ʻai maikaʻi no ka poʻe maʻi maʻi. ʻO ka ʻai ʻana i ka saladi pīni e pale i ka piʻi ʻana o ke kō koko a hoʻohaʻahaʻa i ka pae o ka insulin ma hope o ka ʻai ʻana.

He aha ka mea e ʻai ʻole ai ka maʻi diabetes?

Hoʻonui kekahi mau meaʻai i ke kō koko a me ka pae o ka insulin. Ma ka hoʻouluʻana i ka mumū, hoʻonui ia i ka pilikia o ka maʻi. ʻO nā meaʻai ʻaʻole pono e ʻai ʻia e ka maʻi diabetes:

1) Nā mea inu kō

He kiʻekiʻe loa nā mea inu kō i nā kaʻa. ʻO kēia mau mea inu pale ʻana i ka insulinHoʻopiha ʻia me ka fructose, kahi e hoʻoulu ai Hoʻonui nā mea inu kō i ka pilikia e pili ana i ka maʻi diabetes e like me ka maʻi ate momona.

2) Nā momona trans

Nā momona trans artificial He kino kino loa. Hoʻohui ʻia ka hydrogen i nā ʻakika momona unsaturated a lilo lākou i paʻa. Loaʻa nā momona trans i loko o ka margarine, ka pata pīnī, ka ʻaila, a me nā meaʻai hau. Hoʻohui nā mea hana meaʻai i nā pahū, nā keke a me nā meaʻai i kālua ʻia e hoʻolōʻihi i ke ola o ka huahana.

ʻAʻole hoʻonui pono nā momona trans i ke koko koko. Hoʻemi ia i ka cholesterol maikaʻi a me ka hoʻonui ʻana i ka mumū, ka pale ʻana i ka insulin, a me ka momona o ka ʻōpū. Inā loaʻa ka huaʻōlelo “partially hydrogenated” i loko o ka papa inoa o nā meaʻai i hoʻopaʻa ʻia, e haʻalele i kēlā mau meaʻai.

3) ʻO ka berena keʻokeʻo, ka laiki a me ka pasta

ʻO kēia nā meaʻai kiʻekiʻe-carb. berena, bagel a me nā meaʻai palaoa hoʻomaʻemaʻe ʻē aʻe i ʻike ʻia e hoʻonui nui i ke kō koko i ka poʻe me ka maʻi diabetes type 1 a me type 2. He liʻiliʻi loa ka fiber i loko o kēia mau meaʻai i hana ʻia. Hoʻolohi ka fiber i ke komo ʻana o ke kō i loko o ke kahe koko.

4) ʻO ka yogurt hua

He koho maikaʻi ka yogurt paʻa no ka poʻe maʻi maʻi. Akā naʻe, ʻaʻole hiki iā mākou ke ʻōlelo like no ka yogurt hua. No ka mea, hoʻokiʻekiʻe ʻo ia i ke kō koko me ke kaulike ʻole.

5) ʻAi ʻai ʻai kakahiaka nui

ʻAʻole pono ka poʻe me ka maʻi diabetes e hoʻomaka i ka lā ma ka ʻai ʻana i ka cereals. ʻO ka hapa nui o nā cereals ʻaina kakahiaka i hana nui ʻia. Loaʻa iā ia ka nui o nā carbohydrates ma mua o ka nui o ka poʻe i ʻike.

6) Kofe ʻono

ke kopehōʻemi i ka pilikia o ka maʻi diabetes. Eia nō naʻe, ʻo nā kofe i ʻono ʻia he mea ʻono wai ma mua o ka inu olakino. Ua piha i ka carbohydrates. No ka mālama ʻana i ke kō koko a pale i ka piʻi ʻana o ke kaumaha, inu kofe ʻeleʻele ma mua o ke kofe me ka ʻaila.

7) ʻO ka meli, ka agave nectar a me ka maple syrup

Pono ka poʻe maʻi maʻi i ke kō keʻokeʻo. Akā ʻo nā ʻano kōpaʻa ʻē aʻe ke kumu e piʻi ai ke kō koko. ʻo kahi laʻana; Kō kōpaʻa, meli, nectar agave ve maple syrup nā kō maoli e like me…

ʻOiai ʻaʻole hoʻomaʻamaʻa nui ʻia kēia mau mea ʻono, loaʻa iā lākou ma kahi liʻiliʻi e like me ka nui o nā haʻahaʻa e like me ke kō keʻokeʻo. ʻO kaʻoiaʻiʻo, ʻoi aku ka nui o nā mea e pili ana. Pono e noho mamao mai nā ʻano kōpaʻa a pau. 

8) Hua maloʻo

Hāʻawi nā hua i nā huaora a me nā minela koʻikoʻi, e like me ka huaora C a me ka potassium. Pau nā huaʻai i ka wai i ka wā maloʻo. ʻO ke kaʻina hana hoʻomaloʻo e hiki ai i ka ʻike koʻikoʻi ke lilo i mea nui. ʻOi aku ka nui o nā huaʻai maloʻo i loko o nā ʻakika ma mua o ko lākou mau hoa hou. ʻAʻole pono e haʻalele loa ka poʻe me ka maʻi diabetes. Mālama nā huaʻai hou i ke kō koko i loko o ka pae i manaʻo ʻia.

9) Nā meaʻai meaʻai i hoʻopaʻa ʻia

ʻAʻole nā ​​koho meaʻai maikaʻi nā Pretzels, nā kuki, a me nā meaʻai ʻē aʻe. Hana ʻia ia mai ka palaoa i hoʻomaʻemaʻe ʻia a hāʻawi i nā meaʻai liʻiliʻi. Ma ka ʻaoʻao ʻē aʻe, loaʻa iā ia ka nui o nā carbohydrates wikiwiki e hoʻonui koke i ke kō koko. Inā pōloli ʻoe ma waena o ka ʻai ʻana, e ʻai i nā nati a i ʻole nā ​​huaʻai haʻahaʻa-carb a me ka tiiki.

10) Wai hua

ʻOiai ua manaʻo ʻia ka wai huaʻai he mea inu olakino, ua like kona hopena i ke kō koko me ka sodas a me nā mea inu kō. E like me nā mea inu ʻono, hoʻopiha ʻia ka wai me ka fructose. Hoʻomaka ka Fructose i ka pale ʻana i ka insulin, ka momona a me ka maʻi puʻuwai.

11) ʻAi Palani

ʻO ka meaʻai palai he meaʻai pono e pale ʻia, ʻoi aku ka poʻe me ka maʻi diabetes. Nui ka ʻuala i ka waiʻaleʻa. ʻOi aku ia ma mua o ka hoʻonui ʻana i ke kō koko, ʻoi aku ka nui ma hope o ka ʻai ʻia ʻana i ka ʻaila ʻaila.

Nā kūmole: 1, 2, 3