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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'.
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. I kēia mahina ʻike, e nānā kākou i nā ʻano meaʻai māmā olakino hiki i ka diabetic ke loaʻa me ka hopohopo ʻole.
Hiki i ka noho ʻana me ka maʻi kō ke hoʻokau i ka makemake o kekahi e alakaʻi i kahi ola maʻamau i nā ʻano like ʻole. A ʻo kekahi ma waena o nā palena a paʻakikī paha ka paio e koho i kahi meaʻai māmā. Ke hele nei ʻoe i ka lāʻau no ka maʻi kō, pono ʻoe e ʻai i nā wā pōkole e kuhikuhi ana i ka mea nui o ka lawe ʻana i nā meaʻai māmā nāna e hoʻopilikia ʻole i kou olakino a i ʻole e hōʻino i ke ʻano. No laila, he koʻikoʻi ia ua koho ʻoe i kahi meaʻai māmā e kōkua ai i ka pale ʻana i kāu pae kō kō mai ke haʻahaʻa haʻahaʻa [1] .
Nui nā kikoʻī e pili ana i ka mea e hiki ai i kēlā me kēia ʻehaʻeha ʻana i ka maʻi diabetes a hiki ʻole ke ʻai, ma muli o ke kō kō [elua] . ʻOiai koʻikoʻi a koʻikoʻi e koho i kahi meaʻai māmā, ʻaʻole paʻakikī e koho i hoʻokahi. ʻO nā mea i kēlā me kēia lā āu e ʻai ai a ʻike ai hiki ke hana i nā meaʻai māmā inā ʻai ʻia lākou i ke ala kūpono, hoʻopili ʻia me nā meaʻai kūpono, a hoʻopau ʻia i ka nui kūpono.
E nānā i ka helu o nā koho i ʻōlelo ʻia ma lalo.
Mea ʻai mama ola maikaʻi No ka maʻi diabetes
1. ʻO Apple me ka wai momona
ʻO kahi kumu waiwai o ka fiber dietary, ʻai i nā ʻōpela hiki ke mālama iā ʻoe i piha no ka lōʻihi a inā e hoʻopau ʻia ma mua o ka pāʻina, hiki ke kōkua iā ʻoe e kaohi i kāu lawe ʻana i ka calorie. Hāʻawi nā ʻāpana i kālai ʻia me ka wai momona i nā mea e pono ai ka ikehu a me ka fiber. Hiki iā ʻoe ke lawe i hoʻokahi ʻāpelima kaulike a me 2 punetēpu o ka waiūpī. E ʻike pono ʻaʻole ʻoe e ʻai ma mua o hoʻokahi ʻōpela [3] .
nā kiʻi o nā lauoho pōkole
2. Nā mea kanu maka
ʻO kahi koho olakino no ka meaʻai māmā, ka palu ʻana i nā mea kanu maka hiki ke kōkua i ka mālama ʻana i nā kō kō i loko o ke kaulike. Lawe i kahi pahu piha i nā kāloti ʻokiʻoki, kukama a me ka letusce me ʻoe. Hiki ke ʻai maka ʻia kēia mau mea ʻai a ʻaʻole nui ka hopena ma kāu papa kuhikuhi glycemic [4] .
3. ʻAmelemona
Hāʻawi kēia mau mea iā ʻoe me ka ikehu mau no ka omega-3 fatty acid i loaʻa iā lākou. Kōkua pū nā ʻalemona i ka hoʻolako ʻana i ka Wikamina E. Loaʻa i kahi ʻāpana (6-8) o nā ʻalemona ma muli wale nō o ke kiʻekiʻe o nā calories [5] .
4. Keokeo hua manu i hoʻolapalapa ʻia
ʻO ka protein mai ka hua manu keʻokeʻo he maikaʻi loa ia no kou olakino, no ka mea he mea kōkua ia e kūpaʻa i kou kō kō. Hiki iā ʻoe ke hana i nā muffins hua manu, i hana ʻia e ka hoʻohuihui ʻana i nā mea kanu a me nā hua keʻokeʻo [6] .
5. wahī lāki
Pono nā diabetics e hilinaʻi i nā meaʻai māmā protein ma kahi o nā carbohydrates. No laila ʻo ka salami (moa, kaleko a ham) kahi meaʻai māmā loa e piʻi aʻe i kahi o 80 mau kalori. Hoʻohui i kekahi letus i ia no ka dietary fiber [5] .
6. Keikikāne String
ʻO kahi meaʻai māmā-protein, hiki i kēia mau mea ke kōkua i ke kūpaʻa i kāu pae kō a hāʻawi i ka nui o ka ikehu i koi ʻia. Hoʻohui ʻelua mau kōkua o ka tī kuʻi i 100 calories.
7. Nā lāʻau protein o ka hale
ʻO kahi koho maikaʻi loa no nā diabetic, hiki i nā kī protein ke kōkua i ka nui o ka protein. ʻAʻole like me nā kī protein i kūʻai ʻia i loko o ka hale kūʻai i kiʻekiʻe loa i ke kō, loaʻa i nā lāʻau kīmoma homemade haʻahaʻa kō. E hoʻāʻo e hana i nā kī protein me ka waiūpī, ka protein whey a me ka palaoa oat [7] .
8. Nā hua leʻaleʻa hua
Hiki i nā diabetic ke hoʻāʻo i ka papaya, strawberry a i ʻole grapefruit smoothies e kāohi i ko lākou kaumaha a loaʻa i kahi mau mea olakino olakino. Pau nā hua i loaʻa ka papa kuhikuhi glycemic haʻahaʻa (55 a i ʻole emi).
9. ʻO Pistachios
Kōkua kēia mau mea i ka hoʻohaʻahaʻa i nā pae kolesterol maikaʻi a ʻaʻole hoʻonui i kou kiʻekiʻe o ke kō glucose. ʻO ka pono kū hoʻokahi o ka ʻai ʻana i ka pistachios ka mea e pono ai ʻoe e pūniu iā lākou a no laila koi ʻia e ʻai lohi [8] .
10. Pāpala kō ʻole
Loaʻa ākea nā crackers diabetic i kēlā me kēia hale kūʻai i kēia mau lā. Loaʻa iā 3-4 o kēia mau pahū i ka manawa.
11. ʻO ka tī liʻiliʻi
Loaʻa i nā protein a me ka loaʻa ʻana o ka kō kō haʻahaʻa haʻahaʻa loa, ʻo ka tīhi kaona e kōkua i ka hoʻomaikaʻi ʻana i kāu pae ikehu a he koho palekana ia no ka meaʻai māmā. Hiki iā ʻoe ke kalima i ka tī a me ka wā me ka ʻaila flaxseed momona omega-3 momona [9] .
hoʻoikaika kino e hōʻemi i nā lima ma ka home
12. ʻO ka pīpī pīpī ma nā breadsticks
E like me ka mea i ʻōlelo ʻia ma mua, ʻo ka waiū pī kekahi o nā koho maikaʻi loa no ka meaʻai diabetic. Hāʻawi ka pīpī pīpī i ka hopena kūpono o nā momona momona momona a me ka waiwai o ka pololi kinai ʻana i nā protein. Hiki iā ʻoe ke loaʻa i ka waiūpī pīpī me ka palaoa a ʻelua paha no ka meaʻai māmā ikaika [3] .
13. Salakeke ʻeleʻele
Rich i ka puluniu a me nā polokina, pono pono nā pīni ʻeleʻele no nā kānaka e ʻeha nei i ka maʻi kō. Hoʻohui i nā pīni ʻeleʻele i kuke ʻia me nā mea ʻai i ʻokiʻoki ʻia (nā ʻakaʻakai a me nā pepelu) e hana i ka salakeke. Hiki i kēia ke kōkua i ka hoʻohaʻahaʻa i nā pae o ka insulin ma hope o ka pāʻina ʻana a me ka pale ʻana i nā kui kō kō [10] .
14. Popopona
ʻOiai paha he mea ʻai maikaʻi ʻole ia, ʻo ka popcorn kahi meaʻai māmā āpau āpau a manaʻo ʻia ʻo ia kekahi o nā mea ʻai maikaʻi loa no ka poʻe me ka maʻi kō. Haʻihaʻi i nā caloriu, hiki i ka popcorn ke kōkua me ka kaupaona ʻana a me nā pae kō kō. E loaʻa i hoʻokahi kīʻaha popcorn i mea ʻai māmā a mai kūʻai i nā popcorn pūʻolo mua [umikumākahi] .
15. ʻO nā pīpī kālua
ʻO kahi kumu maikaʻi o ka protein a me ka fiber, pono nā pīpī i kou olakino āpau a kōkua i ka pale ʻana i ka holomua o ka maʻi kō, ma muli o kona hiki i ka mālama ʻana i nā pae kō kō. [12] .
ʻO kekahi o nā mea ʻono olakino ʻē aʻe āu e noʻonoʻo ai ʻo ka yoghurt, ka salakeke tuna, hummus, guacamole, nā lāʻau bipi, nā avocado, nā hua chia, nā huakaʻi ala, a me edamame (soybeans ʻōmaʻomaʻo).
ʻO nā mea olakino meaʻai māmā No ka Diabetes
1. Nā kinipōpō pīpī pīpī pīpī (low-carb & gluten free)
Nā Pono [13]
- 1 kīʻaha pīnī pīni unsalted ʻole
- 1 & frac12 scoop vanilla pūmua pauka
- & frac12 tsp. unuhi vanilla
- 1 tsp. kinamona
- 2 tsp. stevia
- 20 mauʻu, unsalted peanuts
Kuhikuhi
- E kau i nā pīni maka i loko o ka mea kāwili a kāwili ʻia a hiki i ka wā e lilo ai lākou i crumbly.
- Hoʻololi i kahi pā a waiho ʻia.
- Hoʻohui pū i nā mea i koe i loko o kahi pola a hiki i ka laumā.
- E'ōwili i ka palaoa i nā pōpō liʻiliʻi.
- A laila, ʻolokaʻa i nā pōpō i loko o ka peanut crumbles a hoʻoili iā lākou i kahi pepa bakena i uhi ʻia me ka pepa pepa.
- E waiho iā ia i loko o ka pahu hau a e noho no 20 mau minuke.
2. ʻAla Avocado
Nā Pono
- 1 avocado waena, ihi ʻia, ʻoki ʻia a ʻokiʻoki ʻia
- 1 kīʻaha ʻokiʻoki
- 1 kīʻaha peeled seeded cucumber cucumber
- & kīʻaha frac12 ʻokiʻoki i ka kōmato hou
- 1 pepa bele
- 2 punetēpē i kāhi ʻia i ka cilantro hou
- & paʻakai frac12 teaspoon
- & frac14 teaspoon mea pepa ʻalani
Kuhikuhi
- Hoʻohui i ka avocado, onion, kukama, pepa, ʻōmato, 2 punetēpē cilantro, ka paʻakai a me ka meaʻala pepa wela i loko o kahi pola waena a kāwili mālie.
- Uhi a hoʻomaʻalili i 1 hola ma mua o ka lawelawe ʻana.
3. ʻO nā huamoa daimonio daimana
Nā Pono
- & kīʻaha frac14 kukama pai fined
- & frac14 kīʻaha paʻi fined
- 2 tīpune ka wai lemonona hou
- ʻO ka paʻakai 1/8 teaspoon
- 6 mau hua moa kuke ʻia, ihi ʻia a ʻokiʻoki ʻia i ka hapalua o ka lōʻihi
- 1/3 kīʻaha kālua paʻi ʻia a i ʻole kekahi hummus ʻono
Kuhikuhi
- Hoʻohui i ka kukama, ʻōmato, ka wai lemona, a me ka paʻakai i loko o ka pola liʻiliʻi
- Hoʻohui mālie iā ia āpau.
- Wehe i nā yolks mai nā hua manu.
- ʻO ka punetune 1 kahi teaspoon o hummus i loko o kēlā me kēia hua manu.
- ʻO luna me & frac12 kōpō kukama-kōmato kāwili ʻia a me ka pāhiri.
- [1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). ʻO ka ʻai ʻana o ke kope, tī tī, oolong tī, ʻeleʻele, nā mea kokoleka a me nā mea caffeine e pili ana i ka pilikia o ka maʻi kō i nā kāne a me nā wahine Kepanī. ʻO ka British Journal of Nutrition, 103 (3), 453-459.
- [elua]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). ʻO nā meaʻai māmā o ka wai e kōkua i ka poʻe me ka maʻi diabetes type 1 e hōʻalo i ka hypoglycemia postexercise hope loa. ʻO ka lāʻau lapaʻau a me ka ʻepekema i nā haʻuki a me nā hoʻoikaika kino, 32 (5), 904-910.
- [3]Akamai, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Hiki i nā kamaliʻi me ka maʻi diabetic type 1 a me kā lākou poʻe mālama ke koho i ka ʻai momona o ka ʻai a me nā meaʻai māmā?. Ka lāʻau diabetes, 27 (3), 348-353.
- [4]VanderWel, B. W., Messer, L. H., Horton, L. A., McNair, B., Cobry, E. C., McFann, K. K., & Chase, H. P. (2010). Ua hala ʻo bolus insulina no nā meaʻai māmā i ka wā ʻōpio me ka maʻi kōkō ʻano 1. Mālama Diabetes, 33 (3), 507-508.
- [5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Ke hoʻohana nei i ka helu pākōpika i ka hoʻomaʻamaʻa maʻi diabetes. Ka Nūpepa o ka hui American Dietetic, 98 (8), 897-905.
- [6]ʻO Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). ʻO ka momona momona momona a me nā momona momona kiʻekiʻe i nā keiki a me nā ʻōpio me ka maʻi diabetes 1. ʻO ka maʻi diabetes Pediatric, 9 (4pt1), 320-325.
- [7]ʻAhahui Diabetes ʻAmelika. (2007). Mālama diabetes ma nā kahua maʻi diabetes. Mālama diabetes, 30 (suppl 1), S74-S76.
- [8]Yale, J. F. (2004). ʻO ka hypoglycemia Nocturnal i nā mea maʻi me ka maʻi diabetes i mālama ʻia me ka insulin. ʻO ka noiʻi diabetes a me ka hana lapaʻau, 65, S41-S46.
- [9]ʻO Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). ʻO ka hopena maikaʻi o ka papa kuhikuhi glycemic haʻahaʻa ma ka maʻi diabetes 2. ʻO ka lāʻau diabetes, 9 (5), 451-458.
- [10]ʻO Geil, P. B., & Anderson, J. W. (1994). ʻO nā meaʻai a me nā hopena olakino o nā pīni maloʻo: kahi loiloi. Ka Nūpepa o ke Kulanui ʻAmelika o Nutr, 13 (6), 549-558.
- [umikumākahi]Alhassan, A. J., Sule, M. S., Atiku, M. K., Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Nā hopena o ka wai ʻāpiki waika (Persea americana) hua ma nā ʻiole diabetes alloxan i hoʻokomo ʻia. Greener Journal of Medical Science, 2 (1), 005-011.
- [12]Sievenpiper, J. L., Kendall, C. W. C., Esfahani, A., Wong, J. M. W., Carleton, A. J., Jiang, H. Y., ... & Jenkins, D. J. A. (2009). Ka hopena o nā pulses non-oil-seed ma ka kāohi glycemic: kahi loiloi ʻōnaehana a me ka meta-aniani o nā hoʻokolohua hoʻokolohua hoʻokolohua kaulike ʻole ʻia i ka poʻe me ka maʻi ʻole.
- [13]ʻO ka mālama pono ʻana i ka maʻi ʻaʻai. (n.d.). Nā Mea ʻono Diabetic Snack a me Appetizer [Blog post]. Ua kiʻi ʻia mai, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/