Hoʻolālā ʻia ka papa kuhikuhi vegan no ka maʻi maʻi maʻi e hāʻawi i ke koena o nā protein, carbohydrates, nā momona, nā huaora a me nā minela e pili ana i nā loina o ka meaʻai maʻi maʻi. Loaʻa i kēlā me kēia kanaka me ka maʻi maʻi diabetes ko lākou ikehu ponoʻī a me nā pono meaʻai, no laila, e ʻoluʻolu e ʻoluʻolu me kāu pediatrician a i ʻole kauka ʻohana e hōʻoia i ka pololei o kā mākou mau manaʻo iā ʻoe. Hoʻolālā ʻia ka papa kuhikuhi no nā ʻōpio a me nā ʻelemakule. ʻAʻole i manaʻo ʻia no nā keiki a i ʻole ka poʻe maʻi nui.
Ua kākau ʻia ka papa kuhikuhi ma muli o nā alakaʻi hoʻolālā ʻai a ka American Diabetes Association. No ka mea, he mau meaʻai ka meaʻai i ka maʻi diabetes, ua hoʻolālā ʻia ka papa kuhikuhi no ka mālama pono ʻana i ka nui o nā carbohydrates i kāu ʻai.
ʻO nā kalapona, nā protein a me nā momona nā meaʻai nui ʻekolu i loaʻa i nā meaʻai a mākou e ʻai ai, akā ʻo ka carbohydrate ka hopena nui loa i ke kiʻekiʻe o ke kō koko. No ka mea, ʻo ka mālama ʻana i ke kō koko ka pahuhopu helu ʻekahi i ka mālama ʻana i ka maʻi diabetes. Ma ke kaohi ʻana i kā mākou ʻai kaʻa, ke neʻe nei mākou i kēia pahuhopu. ʻAʻole kēia manaʻo e hoʻopau ʻia nā kalapona; akā, pono ʻoe e hoʻolālā i kāu mau meaʻai a me nā meaʻai e hōʻoia i ka hāʻawi ʻana i ka nui o nā kalapona.
Loaʻa ka nui o nā kalapona i nā starches, nā huaʻai a me ka waiū. Hāʻawi ka lawelawe hoʻokahi i 15 g o nā kalapona. No ka laʻana, no ka ʻaina kakahiaka, hiki iā ʻoe ke ʻai i ʻekolu mau ʻāpana o nā kaʻa, a i ʻole 45 grams o nā kaʻa. Hiki ke hoʻokaʻawale ʻia ʻekolu mau ʻai ma waena o nā meaʻai like ʻole, malia paha ʻo ia ka porridge, ʻuala a me hoʻokahi ʻāpana hua. No ka ʻai ʻai, hiki iā ʻoe ke kūʻai aku i ʻelua mau kīʻaha o ka carbohydrate, a i ʻole 30 grams. I kēia hihia, kūpono ka waiū a me ka bun. E hoʻomanaʻo wale i ka hāʻawi ʻana o nā kāloka, nā huaʻai, a me ka waiū i nā kaʻa, a hoʻokahi lawelawe ʻana o nā kalapona he 15 grams.
ʻO nā huaʻai, nā protein, a me nā momona ka mea e hāʻawi i ka liʻiliʻi o ka carbohydrate akā he kumu maikaʻi ia o nā meaʻai nui ʻē aʻe, ʻo ia hoʻi nā huaora a me nā minela. Ma keʻano laulā, loaʻa i nā huaʻai he liʻiliʻi wale nō o nā kalapona (5 grams no ka lawelawe ʻana) a hiki ke hoʻohana nui ʻia i ka meaʻai maʻi maʻi. I kekahi mau hihia, ʻaʻole lākou i hoʻokomo ʻia i ka helu carbohydrate. Eia nō naʻe, hiki i kāu kauka ke ʻōlelo aku e hoʻokomo ʻoe i ka helu ʻana i nā meaʻai i loko o kāu hoʻolālā ʻai. Eia kekahi, inā ʻai ʻoe i ka nui o nā mea kanu (he mau kīʻaha), pono lākou e helu ʻia he ʻāpana carbohydrate. Pono e manaʻo ʻia nā huaʻai maloʻo - ʻo ke kulina, ka pī, ka pī, ka ʻuala, ka ʻuala, a me ka paukena. Manaʻo ʻia lākou he starches a loaʻa iā 15 grams o nā kalapona i kēlā me kēia lawelawe. He ʻāpana koʻikoʻi nā protein a me nā momona i kēlā me kēia meaʻai a ua hui pū ʻia me nā haʻalulu e kōkua i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko.
Hiki ke pa'akikī ka ho'okahe 'ana i kēia mau 'ike a pau! E ʻoluʻolu e hoʻokaʻaʻike kino aku i ka American Diabetes Association a i ʻole e kipa iā lākou ma ka pūnaewele ma www.diabetes.org. Hāʻawi pū ka American Dietetic Association i nā ʻike kōkua e pili ana i ka hoʻolālā ʻana i ka meaʻai no ka maʻi diabetes. E kipa www.eatright.org.
E ʻike ʻoe ua hana ʻia nā menus i ʻeono mau ʻai liʻiliʻi i ka lā. ʻO ka meaʻai, ma kēia hihia, ʻoi aku ka maikaʻi o ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko, hāʻawi i ka hoʻolako mau ʻana o ka ikehu a kōkua iā ʻoe i ka maikaʻi.
Inā pono ʻoe e ʻai i nā calorie liʻiliʻi ma mua o ka manaʻo o ka papa kuhikuhi, e ʻoki mua i nā meaʻai starchy (pasta, ʻuala, popcorn, etc.). Hoʻokahi ʻai ʻana o ka mākiko e like me hoʻokahi ʻāpana berena a i ʻole 1/2 kīʻaha o ka pasta moʻa a he 80 mau calories. Eia nō naʻe, ma mua o ka hoʻololi ʻana i kāu ʻano meaʻai, e ʻoluʻolu e nīnau i kāu meaʻai meaʻai a i ʻole ʻoihana olakino.
No ka hoʻemi ʻana i ka momona momona, e heluhelu i nā lepili. ʻO ka ʻaila pāma, ka ʻaila niu, nā ʻaila wela, a me nā momona mea kanu hydrogenated nā kumu o ka momona momona a pono e pale ʻia inā hiki.
Pono e hoʻoikaika nui e ola maikaʻi me ka maʻi diabetes. ʻO ka hakakā ʻana i kēia maʻi, ʻoiaʻiʻo, paʻakikī loa, akā hiki iā ʻoe ke ola i kahi ola olakino olakino, a pono ia!
Menu
Lāpule
ʻAina kakahiaka: 1/2 kīʻaha melon i ʻoki ʻia 2 ʻāpana berena 1/4 kīʻaha ʻāpana peaches a i ʻole apricots 4 oz waiu soy paʻa.
ʻAi ʻai: 1/2 kīʻaha hua waina hou 6 pahū momona haʻahaʻa wai Soda
ʻO ka ʻaina awakea: 1 kīʻaha bale ʻohu sopa 2 auneke seitan puhi 1/2 kīʻaha piʻi ʻōmaʻomaʻo 2 punetēpē hua sesame 2 punetēpuni letus momona haʻahaʻa 8 auneke waiu soya paʻa.
Meaʻai: 1/2 kīʻaha inu kokoleka
ʻAina ahiahi: 1 kīʻaha lentila chili 1/4 kīʻaha mea kanu protein textured vegetable protein 1/3 kīʻaha laiki keʻokeʻo 1/2 kīʻaha kāloti mahu a kālua ʻia 1/2 kīʻaha paina hou.
ʻAi ahiahi: 1/2 kīʻaha ʻeke 8 oz waiu soy paʻa
Poakahi
ʻAi kakahiaka: 1/3 kīʻaha wai cranberry 3/4 kīʻaha oatmeal i kuke ʻia me 1/2 maiʻa a me 1 teaspoon vegan margarine 8 oz waiu soy paʻa.
Meaʻai: 3 kīʻaha popcorn haʻahaʻa momona 2 punetēkē mea hū meaʻai 1/2 kīʻaha wai ʻalani
ʻO ka ʻaina awakea: ka berena pita i hoʻopiha ʻia me 2 oz soy salakeke ʻiʻo, radishes, a me nā kukama 1 kīʻaha kāpeti ʻoki ʻia me 1-1/2 punetēpē vegan mayonnaise 8 ʻoz waiu soy paʻa.
Meaʻai: hua salakeke me ka waiu soy 8 oz, 2 oz tofu, a me 1/2 kīʻaha hua maloʻo a i ʻole nā hua hou i hui pū ʻia me ka wai ginger.
ʻAina ahiahi: ʻO ka eggplant baed (1/2 kīʻaha) me 1/4 kīʻaha kīʻaha tōmato 1/2 kīʻaha piʻi ʻeleʻele me 1/3 kīʻaha raiki palaka
ʻAi ahiahi: 2 punetēpē pīni pata a me 6 pahū
Pōʻalua
Ka ʻaina kakahiaka: 1/2 kīʻaha ʻalani ʻalani ʻalani palaoa me 2 punetēkē pīni pata 8 oz waiu soy paʻa.
ʻAi ahiahi: 5 wafer vanilla 1/2 kīʻaha apricot nectar
ʻAina awakea: 1-1/2 kīʻaha spinach me 1 punetēpuni hua ʻoki ʻia, 6 mau ʻalemona, a me ka lole salakeke momona ʻole 1/2 kīʻaha pi me ka tortilla a me ka salsa 8 auneke waiu soy paʻa.
Meaʻai: 1/2 kīʻaha soy ice cream
ʻAina ahiahi: 1/2 kīʻaha broccoli i hoʻolapalapa ʻia me 1/4 kīʻaha ʻulaʻula 1 kīʻaha ʻuala me 1/2 teaspoon ka pauka curry a me 2 punetēpē vegan sour cream 1 tofu ʻīlio wela a i ʻole 1 auneke vegan sausage
ʻAi ahiahi: 3 mau pahūpahū me 2 punetēpē pāpaʻi nut 8 oz waiu soy paʻa.
Pōʻakolu
ʻAi kakahiaka: 1/2 kīʻaha apricot nectar 1 English muffin me 1 teaspoon vegan margarine a me 1-1/2 oz soy cheese 1/2 kīʻaha salsa 8 oz fortified soy milk
Meaʻai: 1/2 kīʻaha tortilla momona ʻole a i ʻole berena pita 1/2 kīʻaha wai kāloti
ʻAina awakea: 1 kīʻaha mea kanu a me ka sopa pī 1/4 bagel me 2 punetēpē soy cream cheese 1/4 bagel me 1 punetēpuni nut butter 8 auneke waiu soy paʻa.
ʻO ka ʻai ʻai: ʻo ka smoothie a me ka ʻōmato me 1 kīʻaha wai tōmato a me 1/2 kīʻaha tofu
ʻAina ahiahi: 6 ʻoz soy steak 1/2 kīʻaha beetroot stewed 1/2 kīʻaha ʻuala i kālua a mahu paha me 2 punetēpē ʻāpana paina kīʻaha 1/2 kīʻaha tofu baed.
ʻAi ahiahi: 1 pea a i ʻole ʻāpala 8 oz waiu soy paʻa
Poaha
ʻAi kakahiaka: 1/4 kīʻaha wai ʻala-apple me 1 kīʻaha cereal, 1/4 kīʻaha peaches, a me 1 teaspoon vegan margarine 8 auneke waiu soy paʻa.
ʻAi ʻai: 1/2 kīʻaha wai meaʻai 1 kīʻaha toast a i ʻole nā pahū
ʻO ka ʻaina awakea: tortilla me 1/2 kīʻaha mea kanu 1-1/2 punetēpē vegan mayonnaise 1-1/2 oz vegan cheese 6 ʻāpana puaʻa soy 8 ʻoz waiu soy paʻa.
ʻAʻai: 1/2 kīʻaha kīʻaha veggie 1/2 kīʻaha i hoʻopau ʻia i ka momona i hui ʻia me ka salsa
ʻAina ʻaina: 8 auneke tofu i kālua ʻia me ka 1/4 kīʻaha ʻalani tōmato 1/2 kīʻaha ʻōpae a me nā aniani 1 ʻōwili me 1 teaspoon vegan margarine 1/2 kīʻaha hua waina.
ʻAi ahiahi: 3 kīʻaha popcorn haʻahaʻa momona 2 punetēkē o ka mea hū meaʻai 8 oz waiu soy paʻa.
Pōʻalima
ʻAi kakahiaka: 1/2 kīʻaha cereal me 1/2 kīʻaha maiʻa i ʻoki ʻia 1 ʻāpana toast me 1 teaspoon vegan margarine 8 oz waiu soy paʻa.
ʻAi ʻai: 1 ʻāpala hou a i ʻole ka pea 2 lāʻau berena
ʻO ka ʻaina awakea: 2 mau mea ʻai meaʻai ʻai ma ka 1/2 pā palaoa holoʻokoʻa ʻo Tomato a me ka salakeke kāloti ʻoki ʻia Kukama 8 oz waiu soy paʻa.
Meaʻai: 1/2 kīʻaha vanilla pudding sugar me 2 punetēpē pistachios a pecans
ʻAina ahiahi: 1 kīʻaha mushroom sauce pasta (E hoʻohana i 1/2 kīʻaha waiu soy, 1/4 kīʻaha halo a me 1 teaspoon kālika, 2 cubes o ka tofu hiki ke hoʻohui ʻia.) 1/2 kīʻaha kāle a i ʻole chard 1 kīʻaha hua 4 oz soy waiwai. waiu
ʻAi ahiahi: 2 punetēpē pāpaʻi nut me 3 kuki berena
Aloha Hawaii
Aina kakahiaka: 1 kīʻaha melon a i ʻole mango tacos: 2 tortillas me 2 teaspoons vegan margarine a me 1/2 kīʻaha salsa 8 oz fortified soy milk
Meaʻai: 1/2 kīʻaha paina i ʻoki ʻia 1/4 kīʻaha muesli momona ʻole
ʻAina awakea: 1 kīʻaha tofu me nā mea kanu ʻoki ʻia 1/2 muffin English 1 kulina pepeiao waena 1 teaspoon vegan margarine 8 ʻoz waiu soy paʻa.
ʻAi ahiahi: 1/2 kīʻaha piʻi ʻulaʻula me ka chili 2 oz tofu
ʻAina ahiahi: 1 kīʻaha kulina a me ka sopa ʻuala me 1/2 kīʻaha tofu 1/2 kīʻaha ʻoki ʻoki ʻia
ʻAi ahiahi: 1/2 kīʻaha soy ice cream me 2 punetēpē muesli
Lāpule
ʻAina kakahiaka: 1/2 kīʻaha ʻulaʻula ʻulaʻula 1 ʻāpala me nā huawaina 8 oz waiu soy paʻa.
ʻAi ahiahi: 1 ʻāpala i kālua ʻia me 3 puna muesli
ʻO ka ʻaina awakea: 1 kīʻaha broccoli i hoʻomoʻa ʻia, nā pepa ʻulaʻula a me ka puaʻala 1/2 kīʻaha piʻi ʻeleʻele a me 1/4 kīʻaha kīʻaha meaʻai protein textured 1/3 kīʻaha laiki a i ʻole bale 1/2 kīʻaha spinach me 1/4 kīʻaha raspberries 8 oz i hoʻonui ʻia i ka waiū soy
ʻAi ahiahi: Waldorf salakeke (3/4 kīʻaha ʻāpala ʻoki ʻia, 1/4 kīʻaha celery, 1 punetune walnuts, 1-1/2 punetēpē vegan mayonnaise)
ʻAina ahiahi: 2 ʻāpana pizza veggie ʻokiʻoki i nā lau letus ʻoki ʻia 1 kīʻaha kiwi ʻoki a me nā raspberry
ʻAi ahiahi: 1/2 kīʻaha pahū 8 oz waiu soy paʻa
Nā huahana manuahi
ʻO kekahi mau meaʻai he haʻahaʻa loa i ka calorie a me ka momona i manaʻo ʻia he "noa". Hiki iā ʻoe ke hoʻohui iā lākou i kāu ʻai. Eia ka papa inoa o kekahi o nā huahana i manaʻo ʻia he "noa":
ʻO ka wai kalapona (me ka lemon a i ʻole ke kaomi lime) Ka pauka koko ʻole (hiki ke hoʻohui i 1 punetēpē i ka porridge a i ʻole ka waiu soy) ʻAʻole i hoʻomoʻa ʻia i nā cranberries hou a paʻa ʻole a me ka rhubarb (hiki ke hoʻohui ʻia i nā lole salakeke momona ʻole, raiki, bale, couscous, a hou paha. salakeke) Mustard, horseradish, ketchup (1 punetune), vīnega ʻO nā huaʻai pickled unsweetened, me ka okra, nā kukama, nā kāloti, ka puaʻala, etc.
ʻO nā lole salakeke haʻahaʻa momona haʻahaʻa
1 kīʻaha huaʻai maka: Kāpena, celery, kukama, aniani ʻōmaʻomaʻo, kālika, wela a me ka chilli pepa, nā halo, radishes, paukena (Hiki iā ʻoe ke hana i ka saladi "keu" ma ka hui ʻana i kēia mau mea kanu me kahi winika liʻiliʻi a i ʻole ka momona momona. )
ʻO nā lau ʻōmaʻomaʻo: a hiki i 4 mau kīʻaha chicory, spinach, kale, chard, mustard, a me nā greens beet i kēlā me kēia lā.