Ināʻoe e hahai ana i kaʻai kai haʻahaʻa, e hoʻomau i nā hua liʻiliʻi
Ināʻoe e ukali i kahiʻai kai liʻiliʻi a iʻole e noho ana me ka maʻi diabetic, hiki iāʻoe ke pili pili me ka hua. Ua lohe pahaʻoeʻaʻole ponoʻoe e hopohopo no ka nui o ke kōpaʻa i ka hua no ka mea, ua manaʻoʻia heʻoiaʻiʻo maoli. Akā, e hilinaʻi ia ināʻoe e hahai ana i kahi meaʻai e helu ai i nā pūhaka a iʻole kahi e hilinaʻi ana i ka index index or glycemic load.
ʻO kaʻikeʻana i nā hua e iho i lalo i ke kō ka mea hiki ke kōkua iāʻoe e hana i nā koho maikaʻi aʻe e kūpono i kāuʻai.
ʻO ka meaʻala maikaʻi i ka hua
Hōʻoia ka FDA i nā mākua eʻai iʻelua kīʻaha huaʻona aiʻole waiʻawaʻawa aiʻole hapalua hapa o nā hua maloʻo i kēlā lā i kēia lā. Ehia nā hua āu eʻai ai ināʻoe e hahai nei i kahi hoʻolālāʻai papa-kālai kūikawā kūikawā a ināʻoe e kaupalena i nā huapiʻa i kāuʻai no ka maʻi hē.
ʻO ka hapa nui loa he index glycemic haʻahaʻa (GI) no ka nui o nā fiber i loko o lākou a no ka mea nui loa ka hanaʻana o ke kō. Eia naʻe,ʻo nā hua maloʻo (e like me nā mau māla, nā lā, a me nā huaʻalaniʻala), melon, a me nā pineaples he waiwai GI maʻamau.
ʻO nā hua he nui nā meaʻai, a inā makemakeʻoe e hoʻopiha i ka meaʻoi o ke kō,ʻo ka hua ka meaʻoi loa loa. ʻO ka'ōlelo maikaʻi,ʻo ka hua i loaʻa i loko o ke kō, loaʻa kekahi o nā kumukūʻai waiwai kiʻekiʻe loa, e like me nā antioxidants a me nā mea hana'ē aʻe. I kekahiʻaoʻao'ē aʻe,ʻo kekahi poʻe eʻeli iho ana ae hoʻoponopono ana i ka sukari ma mua o kekahi.
Ināʻoe he kanaka e pane maikaʻi i kahiʻai kai haʻahaʻa, pono ia e noʻonoʻo.
ʻO kaʻike wikiwikiʻana i nā meaʻala
No ke ala wikiwiki e noʻonoʻo ai i ka hua o ka mea i emi loa i ke kōpaʻa, e hoʻohana i kēia mau lula o ke kīkoʻo. Hikiʻia nā hua i lalo mai ka lalo loa i ke kōkole koko kiʻekiʻe loa:
- Berries: ʻO kēia keʻano o nā hua iʻoi loa ma lalo o ke kō, a me nā mea kiʻekiʻe loa i loko o nā antioxidants a me nā meaʻai'ē aʻe. ʻO Lemon a me ka lime keʻano haʻahaʻa loa.
- Nā huaʻaina:ʻO nā melonā, peaches, nā nectarines, a me nā'āpana apricots.
- ʻO nā huaʻai : ʻAla, pears, a me nā hua liʻiliʻiʻano pēlā e like me nā alani he haʻahaʻa i loko o ka meaʻala. (nā līmī a me nā lime i lalo i ke kōpaʻa).
- Nā hua'ōhiʻona: Pineapple, pomegranate, mango, bananas, a me nā fiku hou he kiʻekiʻe i ke sukaki (guava a me ka papaya i lalo o nā mea'ē aʻe).
- Nā huaʻiliahi:ʻO nā lā, nā māla waina, nā'āpana, nā paʻi, nā fiku, a me nā hapa hua'ē aʻe he nui loa i ke kō. E emi mai ana nā huakoki a me nā blueberries, koe wale nō ka nui o ke kō e hoʻokomoʻia e hakakā ai i ke kī.
Eia ka hohonu o ka paila i loko o nā hua i hoʻonohonohoʻia mai lalo loa aʻoi loa i ke kō.
Nā hua i loko o kaʻaila (nā hua haʻahaʻa-hapa)
- Lime (1.1 grams o ke sukari no nā hua) aʻo ka lemona (1.5 mau kemu o ke kō i kēlā me kēia hua) ua laʻaʻole iʻaiʻia e like me ia; ua hoʻohuli nuiʻia lākou i ka wai a laila uaʻono. Akā, hiki iāʻoe ke hoʻohui i kahi'āpana i kou wai aiʻole e kau i ka meaʻai e hoʻonui i ko lākou mau meaʻai a me ke kī.
- Rhubarb : 1.3 grams o ke kīʻaha i ke kīʻaha. Loaʻaʻole iāʻoe keʻimi i ka rhubarb hōʻoluʻoluʻoleʻia, no laila e nānā i ka lepili ma mua o ka noʻonoʻoʻana i ka mea āu eʻai ai, he mea nui loa ia i ke kō. Akā ināʻoe e hoʻomākaukau ia mea iāʻoe iho, hiki iāʻoe ke hoʻololi i ka nui o ke kō i kōʻiʻia aiʻole ka mea'alamaki.
- 'Apikoki : 3.2 grams o ke kō mai nā'āpana'āpana liʻiliʻi. Loaʻa lākou i ka mea hou i ka puna a me ke kauwela. Hiki iāʻoe ke leʻaleʻa iā lākou, ke kino, a me nā mea a pau. E mālama pono i kāu mau'āpana'ōkō maloʻo, akā, no ka mea, (ʻoiaʻiʻo) e kele i ka wā e maloo ai.
- Cranberries : 4 mau sukari o ke kīʻaha i ke kīʻaha. ʻOiai ka haʻahaʻa loa i ke kō maʻamau, ua maʻa mauʻia i ka wā i hoʻohana ai a maloʻo paha, no laila e makaʻala. Inā hoʻohanaʻoe ia mau mea i kēlā me kēiaʻoihana, hiki iāʻoe ke hoʻololi i ka nui o ke kō i hoʻokomoʻia.
- Guavas : 4.9 grams o ke kumakai no kēlā me kēia hua. Hiki iāʻoe ke paʻi aʻai i nā'ōpū, me ka pūpū. Hoʻokipa kekahi poʻe i ka pāʻinaʻana iā lākou i loko o ka paʻakai paʻakai. ʻO lākou keʻano haʻahaʻa haʻahaʻa me ka paʻakai.
- Kōpulu : 5 grams o ke kī i ke kīʻaha. ʻO ka makana a Nature no ka poʻe makemake i ka hua liʻiliʻi-paʻakai, hiki iāʻoe keʻoliʻoli i nā lālā i kēlā me kēiaʻano, aiʻaiʻia e lākou iho a iʻole e like me ke kālua a me ka meaʻene. Hiki iāʻoe ke hōʻoluʻolu iā lākou i ke kauwela a loaʻa iā lākou i ka makahiki maʻamau i kēlā me kēia makahiki.
- Kiwifruit : 6 grams o ke kō i ke kiwi. Loaʻa iā lākou kahi'ōpalaʻoluʻolu akā e hāʻawi aku i keʻanoʻoluʻolu i kahi huamata hua. Eia kekahi, hiki iāʻoe keʻai i kaʻili.
Nā hua e loaʻa ana i nā haʻahaʻa haʻahaʻa i ke kiʻekiʻe o ke kiʻekiʻe
- 'Oiho me nā huakeke : 7 grams o ke kī i ke kīʻaha. Me kahiʻoi aʻe o ke kō ma mua o nā pōpona, eia nā koho maikaʻi loa no ka'āpena, ma kahi hua salaki, a ma keʻano he mea hoʻohui i kahi manuane, miki, aiʻole meaʻai.
- Penei : 8 maumu o ke kōpaʻa ma waena o ka lāʻau. E hoʻomaopopo i kēia hua no nā hua fiku hou. Hiki paha i ka paʻakikī ke hoʻohālikelike no nā hua fiku maloʻo o nāʻano likeʻole, hiki ke loaʻa 5 a 12 grams o ke sukari no ka fig.
- ʻAla waina : 8 grams o ke kōpaʻa no ka hapaʻo ka hapa. Hiki iāʻoe keʻoliʻoli i ka huaʻona hou ma kahi hua salaʻi a iʻole wale iho, e hoʻololi i ka nui o ke kō a me ka meaʻala e makemakeʻoe e hoʻohui.
- Cantaloupes : 8 gramaki o ke kō ma ka pahu nui. He hua nui kēia eʻoliʻoli ai lākou iho a ma kahi huamona hua paha. ʻO lākou ka emi loa o ke kō o nā melon.
- Nā ipuwaina : 9 grams o ke kōpaʻa ma waena o nā pā. He momona ko lākou ma mua o nāʻalani a he maʻalahi i ka'āpana no nā salam hua. He mau mea maʻalahi hoʻi no ka laweʻana i kaʻaina awakea a me nā pōkō, me ka hoʻolālāʻana o kahi mahele.
- Nectarines : 11.3 mau kari o ke kō i loko o hoʻokahi nectarine liʻiliʻi. He mau meaʻono kēia e pāʻani ai i ka wā oʻo.
- Papaya : 12 grams o ke kō i hoʻokahi papaya liʻiliʻi. Ua emi iho lākou i ka paʻakai ma mua o nā meaʻai likeʻole.
- Oranges : 12 grams o ke kin i loko o kaʻalani ala. He mea nui kēia e lawe ai no kaʻai awakea a me nā pōhā.
- ʻO ka meli : 13 grams o ke kō i ka pahu a 14 grams i kēlā me kēlā me kēia kīʻaha o nā pōkā momona. Hāʻawi lākou i kahiʻoluʻolu maikaʻi i ka huaʻona huaʻai aiʻole eʻai wale iho.
- Cheries : 13 grams o ke kī i ke kīʻaha. ʻO ka hauʻoliʻo nā cherries hou he meaʻoliʻoli ia i ke kauwela, akā ke nānā aku i kāu mau'āpana inā piliʻoe i ka sugar.
- Paʻi pāʻani : 13 grams o ke kōpaʻa ma waena o ka peach. Hiki iāʻoe keʻoliʻoli iā lākou ma o lākou iho aiʻole ma nāʻano likeʻole i nā meaʻai, nā laumania, a me nā meaʻai.
- Blueberries : 15 grams o ke kīʻaha i ke kīʻaha. Uaʻoi aku ka nui o ke kōkoʻa ma mua o nā hua'ē aʻe akā ua hoʻopihaʻia me nā meaʻai.
- ʻAla waina : 15 grams o ke kīʻaha i ke kīʻaha. ʻOiai he pāʻina maikaʻi lākou, ponoʻoe e palena i nā'āpana inā e nānā anaʻoe i kāuʻai kō.
Nā hua e loaʻa ana i nā kiʻekiʻe kiʻekiʻe o ke kohu
- Pineapa : 16 grams o ke kō i kēlā me kēia'āpana. He meaʻoluʻolu, akā, no ka hua o nā kumumalima,ʻoi aku ka kiʻekiʻe i ke kō.
- Pears : 17 grams o ke kōpaʻa ma keʻano kaia. He kiʻekiʻe kēia hua o ka hoʻoilo ma ke kō.
- 'Ohua : 17 grams o ke kō mai ka maiʻa nui. Hoʻonui lākou i kaʻono i kekahi pā.
- Kelani : 18 grams o ke kō i ka wedge. ʻOiai ka hoʻouluʻana o kēia melon,ʻoi aku ka nui o ke kō ma mua o nā mea'ē aʻe.
- Apples : 19 grams o ke kō i loko o kekahi'ōlē liʻiliʻi. Hiki iā lākou keʻaʻai no nā meaʻai a me nā'āpala, akā,ʻoi aku ka kiʻekiʻe ma ka paʻakai ma mua o nā kīhāna a me nā alala.
- ʻO nā pomegranate: 39 grams o ke kō no kēlā pomegranate. ʻO ka hua a pau he nui ke kō, akā ināʻoe e palena i ka'āpana i ka 1 auneke, aia wale nō 5 grams kūmole (net).
- Nā Mango : 46 grams o ke sukari no kēlā hua. ʻO kēia mauʻano hoʻolālāʻano nui he nui ke kō.
- Hoʻolapalaʻia nā lālā (66 grams o ke sukari i ke kīʻaha),ʻo nā hua waina (86 grams o ke sukari i ke kīʻaha) a me nā lā (93 grams o ke kin i kēlā me ke kīʻaha) i nā hua e kiʻekiʻe loa i ke kō.
ʻO nā huaʻaina a me nāʻano haʻahaʻa
ʻOkoʻa kekahi o nā papahana hoʻolālā pāʻani liʻiliʻi iʻikeʻia, e like me kaʻikeʻana i ka hua'ōlelo glycemic a iʻole ke kālepa glycemic (South Beach, Zone), aʻo nā mea'ē aʻe e nānā pono i ka nui o ka waiʻahu ( Atkins , Protein Power).
- ʻO kaʻai maʻamau liʻiliʻi : Ma lalo o 20 grams o ka waiʻalea i kēlā lā i kēia lā, e'ānai pahaʻoe i nā hua aiʻole e pani paha i nā mea'ē aʻe i kāuʻai. E hoʻonui i ka loaʻaʻana o kāu mau meaʻai mai ka mea kanu. ʻO nā loli e like me Atkins a me South Beach keʻaeʻole i ka hua i ka papa mua.
- ʻO kaʻai pāʻani liʻiliʻi maʻamau: ʻO ka mea e hāʻawi 20 a 50 grams o ka pahu i kēlā lā i kēia lā, he lumi no kahi hua hoʻokahi e mālama i kēlā lā i kēia lā.
- ʻO kaʻai kai liʻiliʻi liʻiliʻi: Inā loaʻa kāuʻai i 50 a 100 grams o ka pahu i kēlā lā i kēia lā, hiki iāʻoe ke hahai i nā kulekele FDA, inā lōʻihiʻoe e hoʻokaʻawale i nā kumuhana'ē aʻe.
ʻAʻole nāʻai pāʻani liʻiliʻi e pau i nā hua, akā naʻe. ʻO nā mea likeʻole me ka Paleoʻai, Whole30, a me nā Kaumaha Kaumaha (ʻoiaiʻaʻole ia he meaʻai haʻahaʻa)ʻaʻole e kau i ka palena ma ka hua.
Ma keʻano maʻamau, inā e hahai anaʻoe i kaʻai pāʻani liʻiliʻi, ponoʻoe e ho'āʻo aʻai i nā hua liʻiliʻi i ke kō. I ka nīnauʻana i ka papa inoa i lalo nei, e kau ana i nā hua e pili ana i ka waihona sugar, e hoʻomanaʻo i kekahi mau waiwai i kēlā me kēia kīʻaha aʻo nā mea'ē aʻe kekahi ma ka hua holoʻokoʻa.
E koho i nā huaʻai inā loaʻa kāu maʻi
ʻO kāu mau kohoʻana inā loaʻaʻoe i ka maʻi maʻi e pili ana i keʻano meaʻai e hoʻohana neiʻoe. Ināʻoe e helu ana i nā'ōpalu'aleʻa, he 15 mau kēmona o ka hauʻahu i loko o ke kīʻaha 1/2 o ka pahu keʻokeʻo a iʻole nā hua i hanaʻia aiʻole 2 punetēpē o nā hua maloʻo (e like me nā hua waina). Akāʻo ka nui o ka lawelaweʻana no nā hua hou a me nā meloni he 3/4 i ka kapu hoʻokahi e hiki ai iāʻoe ke hauʻoli i ka nui o lākou.
Ināʻoe e hoʻohana ana i keʻano papa, hiki iāʻoe ke hoʻonui i kahi'āpana hua liʻiliʻi a iʻole ka hapalua o ka hua salakeke huaʻai i kāu pāpale. Ināʻoe e hoʻohana ana i ka hua'ōlelo glycemic e alakaʻi i kāu mau kohoʻana,ʻo ka hapa nui he hapa inoa haʻahaʻa haʻahaʻa a hoʻoikaikaʻia. Eia nō naʻe, he mau waiwai maʻamau nā melons, nā pineaples, a me nā hua maloʻo ma ka helu inoa GI.
ʻO kahi hua'ōlelo mai
Hiki iāʻoe ke hana i nā koho maikaʻi loa no nā hua e pili ana i kaʻai āu e ukali nei. Inā loaʻaʻoe i ka maʻi maʻi, pono pahaʻoe e nīnau i kāu kauka aiʻole mea hana meaʻai lapaʻau i kākauʻia e kōkua iāʻoe e hoʻolālā i kahi papaʻaiʻai e hoʻopiha pono i ka hua. Ke hoʻopiliʻia neiʻoe i ka sugar,ʻo ka hua kaʻoi akuʻoi aku ka maikaʻi no kaʻoluʻoluʻono ma mua o ka loaʻaʻana i kahi meaʻaiʻai, i nā manawa a pau e hoʻomanaʻo aiʻoe.
> Kālā:
> Nā hua. Ka HuiʻAi Moku KahunaʻAmelika. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/e.html
> Nā hua. ChooseMyPlate.gov USDA. https://www.choosemyplate.gov/fruit.
> USDA Nā mea kanu kiko'ī. USDA. https://ndb.nal.usda.gov/ndb/search/list.