15 mau hua maikaʻi loa no nā maʻi maʻi diabetes

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I kēlā me kēia makahiki, mālama ʻia ka mahina o Nowemapa ma ke ʻano he Maʻomaʻo Maʻi Diabetes - hoʻolauleʻa ʻia ma ka honua holoʻokoʻa e hāpai i ka ʻike e pili ana i ka maʻi ʻelua Type 1 a me Type 2. ʻO ke kumuhana o ka World Diabetes Day a me ka ʻike ʻike diabetes he 2019 ʻo 'ʻOhana a me Diabetes'.

pehea e holoi ai i ka lauoho ma hope o ka noi ʻana i ka hua manu

Mālama ʻo Diabetes Awareness Month 2019 hoʻi i ka nānā ʻana i ka loulou ma waena o ka maʻi kō a me ka maʻi maʻi maʻi. Ma kēia mahina ʻike, e nānā kākou i nā ʻano palekana o nā huaʻai i hiki i ka diabetic ke hauʻoli me ka hopohopo ʻole.

Pono e makaʻala nui nā diabetics i ka hoʻomākaukau ʻana i kā lākou papaʻai papaʻai. Aia kekahi mau meaʻai i hiki i ka diabetic ke loaʻa me ka hopohopo ʻole. Eia nō naʻe, aia ka hapanui o nā meaʻai i hiki ke hāpai i kā lākou mau kō kō kō. He like ia ke pili nā hua. Ua haʻi pinepine ʻia mākou i nā huaʻai a me nā lau nahele o ke olakino a ʻaʻohe mea e hiki ke paʻi i kēia mau mea kūlohelohe ke hiki mai i kahi papaʻai olakino. ^[1] . Eia nō naʻe, kū ka poʻe i loaʻa i ka maʻi kō i ka palena o kēia hihia, ʻoiai ke kō i nā hua i hiki ke loaʻa nā hopena maikaʻi ʻole.

No laila, he aha nā hua nui i manaʻo ʻia no nā diabetic? ʻO ka manaʻo kaulana ʻaʻole palekana nā huaʻai ke loaʻa ʻoe i ka maʻi kō. Nui nā ʻano hua i piha i nā huaora, nā minelala a me ka pulupulu, hiki ke kōkua i ke kaohi ʻana i nā pae kō a me ka hoʻemi ʻana i kou makaʻu i ka hoʻomohala ʻana i ka maʻi ʻano 2. ^[elua] . Ma waho o kēia, hiki i ka fiber ke hoʻoulu i ka manaʻo o ka piha, kaohi i ka makemake maikaʻi ʻole a pale i ka ʻai nui. Hiki i ka mālama olakino olakino ke hoʻonui i kou ʻike insulin a kōkua pū me ka mālama diabetes ^[3] .

Ana ʻo Glycemic a i ʻole GI i ke ʻano o ka ʻai i piha i ka ʻaʻāhāhā e hāpai ai i nā pae kō glucose. ʻO nā kānaka ʻehaʻeha i ka maʻi kō e hoʻohana ana iā GI ma ke ʻano he alakaʻi alakaʻi no ke koho ʻana i nā koho kūpono o nā meaʻai. ʻO nā meaʻai me kahi helu helu glycemic kiʻekiʻe e hoʻonui i kāu kō kō i ke kiʻekiʻe ma mua o nā meaʻai me kahi kumukūʻai GI haʻahaʻa. ʻO GI haʻahaʻa 55 a ʻoi aku paha, 56 a 69 ʻo GI waena a 70 a ʻoi aku paha i manaʻo ʻia he GI kiʻekiʻe ^[4] . Hiki i kekahi kanaka e ʻeha ana i ka maʻi kō ke loaʻa nā hua me ka papa kuhikuhi glycemic haʻahaʻa a me ka waena, ʻoiai ʻo GI haʻahaʻa ka makemake nui ʻia.

Eia kekahi, manaʻo ʻia he hua maikaʻi nā hua wai-kumu wai no ka poʻe diabetes ^[5] . E hoʻomau i ka heluhelu ʻana e ʻike e pili ana i nā ʻano hua i hiki i ka diabetic ke hoʻopau, me ka hopohopo ʻole no ke kūlike ʻole o ke kō.

Nā hua olakino olakino

Inā hoʻopau ʻia i ka helu kaulike a ma lalo o ka nānā ʻana a kāu kauka, hiki i kēia mau huaʻai ke kōkua maikaʻi no ka kaohi ʻana i ka maʻi kō a i ʻole ke kō o ke kō ^{[6] [7] [8] [9] [10] [umikumākahi] [12] [13]} .

1. Pākaʻakai

Ma kahi o 91 pākēneka o ka hua ka wai. Nui ka huaola i ka huaora C, he papa kuhikuhi glycemic he 25 a he nui ka nui o ka fiber i hiki ke hoʻoheheʻe ʻia. Hoʻokomo pū ʻia ka huaola i ka naringenin kahi flavonoid e hoʻonui ai i ka noʻonoʻo o kou kino i ka insulin. E ʻai ma kahi o ka hapalua o ka huaʻulu i kēlā me kēia lā e mālama i kāu pae kō kō i ke kaohi.

2. Strawberry

Hāpai ʻia kēia mau hua me nā huaora, nā antioxidant a me nā olonā e kōkua iā ʻoe e kaohi i kou maʻi kō. Hoʻohui ʻia, loaʻa i nā ʻōpōpō kahi papa kuhikuhi glycemic o 41 a haʻahaʻa i nā wīwī. Mālama ʻo Strawberries i kou ʻōpū piha, mālama iā ʻoe i ka ikaika a kōkua iā ʻoe e kaulike i nā pae kō kō. ʻO ka ʻai ʻana e pili ana & frac34 kīʻaha o nā strawberry i kēlā me kēia lā hiki ke lilo i mea maikaʻi no nā diabetic.

3. ʻalani

Rich i ka puluniu, haʻahaʻa i ke kō, kiʻekiʻe i ka wikamina C a me ka thiamine, ʻo ka ʻai ʻana i nā ʻalani e kōkua i ka mālama ʻana i nā pae kō kō. Loaʻa iā lākou he 87 pakeneka o ka ʻike o ka wai a he papa kuhikuhi glycemic haʻahaʻa loa. Kōkua pū ka ʻalani iā ​​ʻoe e mālama i kou kaupaona. Lawe i ka ʻalani i kēlā me kēia lā e mālama pono i kou maʻi diabetes. He papa kuhikuhi glycemic ia o 44.

4. Cherry

Me kahi papa inoa glycemic haʻahaʻa o 22, waiwai i ka wikamina C, nā antioxidants, ka hao, beta-carotene, potassium, folate, magnesium a me fiber, pono pono nā cherry no ka maʻi kō. Eia kekahi, piha nā cherry i nā anthocyanins i manaʻo ʻia e lawe i nā pae kō kō i ka hoʻonui ʻana i ka hana o ka insulin e kanalima keneta. Hiki iā ʻoe ke ʻai i nā cheri ma ke ʻano hou. ʻO ka ʻai ʻana i nā kīʻaha 1 i nā lā i hiki ke kōkua maikaʻi i ka mālama ʻana i ka maʻi kō.

5. Mele

Rich i loko o Wikamina C, puluniu hiki ke hoʻoheheʻe ʻia a me nā antioxidants, hiki i nā ʻōpela ke kōkua iā ʻoe e mālama i ka maʻi kō. Loaʻa iā lākou he pectin e kōkua ai e hemo i nā toxins mai kou kino a hoʻemi i ka pono o ka insulin i nā diabetic ma kahi o kanakolukūmālima pākēneka. A loaʻa kahi papa inoa glycemic haʻahaʻa o 38.

6. Piʻi

Loaʻa ka 84 pākēneka o ka wai i ka pears me ka fiber a me nā wikamina e kōkua ai e mālama i nā pae kō kō i lalo o ka kaohi. Manaʻo ʻia ʻo ka pears he mea maikaʻi loa ia no ka maʻi kō no ka mea kōkua lākou e hoʻomaikaʻi i ka ʻike insulina a me ka pae glycemic haʻahaʻa o 38. Hiki iā ʻoe ke ʻai i kahi pea liʻiliʻi i kēlā me kēia lā e māʻona i kou ʻono momona.

7. Plum

Kaawale mai ka haʻahaʻa o nā calorie, haʻahaʻa pū nā plum i ka papa kuhikuhi glycemic. He waiwai nui ka Plum o ka fiber e hoʻolilo iā ia i hua maikaʻi no nā diabetic a me nā mea maʻi puʻuwai. E like me ka nui o nā mea maʻi diabetes e ʻeha i ka paʻa paʻa, kōkua ia e hoʻomaikaʻi i ka ʻōnaehana digestive a hoʻōla i ka paʻa paʻa. Loaʻa iā ia kahi helu glycemic haʻahaʻa haʻahaʻa loa o 24.

8. ʻApocado

ʻO nā momona momona a me ka potassium i ka avocado e lilo ia i mea maikaʻi no nā diabetes. Kōkua pū ka avocado i ka hoʻohaʻahaʻa ʻana i ka triglyceride a me nā pae kolesterol maikaʻi ʻole i loko o ke kino. Loaʻa iā ia kahi helu glycemic haʻahaʻa haʻahaʻa loa o 15.

9. Nectarines

ʻO kēia kahi hua ʻalani ʻē aʻe i hiki i nā diabetic ke loaʻa. Loaʻa i ka Nectarine kahi helu glycemic haʻahaʻa, kahi e kōkua ai e hōʻemi i nā manawa o ka maʻi diabetes type-2. Loaʻa iā ia kahi helu glycemic haʻahaʻa o 30.

10. Peach

Loaʻa i ka hua he papa kuhikuhi glycemic haʻahaʻa a kiʻekiʻe i ka ʻike fiber. Eia kekahi, ʻo nā antioxidant a me nā wikamina e noho nei i ka peach e maikaʻi maoli ia no nā mea maʻi diabetes. He helu haʻahaʻa glycemic haʻahaʻa ia o 28.

11. Jamun ʻeleʻele

ʻO ka maʻamau, hoʻohana pinepine ʻia kēia hua e ka poʻe e noho ana ma nā kauhale. I kēia lā, ua ʻike ʻia nā jamuna ʻeleʻele ma nā kaona kaona a ua loaʻa kahi wahi i nā hua no nā mea maʻi diabetic. Kōkua ʻo Jamun i ka hoʻomaikaʻi ʻana i ke kō kō kō. Hiki ke hoʻopau ʻia nā ʻanoʻano, inā pauda. Loaʻa iā ia kahi helu glycemic haʻahaʻa o 25.

12. Paina

Loaʻa i nā waiwai anti-viral a me anti-inflammatory, hiki i nā pineapples ke hoʻopau ʻia e nā poʻe e loaʻa ana i ka maʻi kō. Me kahi papa kuhikuhi glycemic o 56, palekana e hoʻopau ʻia.

13. Pomegerane

ʻO ka ʻai ʻana i kēia hua he mea maikaʻi ia no nā mea maʻi diabetes. No ka mea kōkua ia e hoʻomaikaʻi i nā pae kō kō i ke kino. Loaʻa iā ia kahi helu glycemic haʻahaʻa o 18.

14. ʻAla

Maikaʻi kēia hua ʻawaʻawa no nā mea maʻi diabetic ʻoiai hoʻouka ʻia i ka huaora C a me ka puluniu. ʻO nā hua amla melemele ʻōmaʻomaʻo e ʻai ʻia i ka papaʻai o kēlā me kēia lā e nā mea maʻi diabetic. Loaʻa iā GI haʻahaʻa o 40.

15. Papaya

Hoʻouka ʻia me ka plethora o nā meaola, ʻike ʻia ka papaya i nā waiwai e kōkua i ka mālama ʻana i ka maʻi kō. Pale pū ia i nā maʻi puʻuwai diabetic. Aia pū lākou i loko o ia mau enzyme e pale ai i ka diabetic mai nā radical free. Me kahi papa inoa glycemic o 60, aʻoaʻo ʻia ka hua e nā kauka e hoʻopili ʻia i ka papaʻai o ka mea maʻi diabetic.

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