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Aua le misia

Fale Soifua Maloloina Maʻi suka Maʻi suka oi-Amritha K E Amritha K. ia Novema 2, 2019

O tausaga uma lava, o le masina o Novema e maitauina o le Maʻi Faʻalauiloa Masina - faʻamanatuina i le lalolagi atoa e faʻalauteleina ai le silafia e uiga i ituaiga uma 1 ma Type 2 maʻisuka. O le autu o le World Diabetes Day ma le maʻi suka masina 2019 o le 'Aiga ma Diabetes'.

Maʻi masina Faʻalauiloa Masina 2019 faʻamoemoe foi e taulaʻi i le fesoʻotaʻiga i le va o maʻisuka ma maʻi fatu. Ile masina faʻalauiloa lea, seʻi o tatou vaʻavaʻai atu i ituaiga saogalemu o fualaʻau e mafai ona fiafia iai le maʻisuka e aunoa ma se popole!

O tagata maʻisuka e tatau ona matua faʻaeteete i le sauniaina o le latou siata o meaʻai. E i ai ni nai meaai e mafai ona maua e le maʻisuka aunoa ma le popole. Ae ui i lea, o loʻo i ai le tele o meaʻai e mafai faʻatupuina o latou toto suka tulaga. E tutusa lava pe a oʻo i fualaʻau. Mai lea taimi i lea taimi, na taʻu mai ai ia i tatou o fualaʻau ma fualaʻau o faʻatusa ia o le soifua maloloina ma e leai se mea e mafai ona faʻatoʻilaloina nei mea masani pe a oʻo mai i se soifua maloloina. ^[1] . Ae ui i lea, o tagata o loʻo pagatia ile maʻi suka o loʻo feagai ma le faʻatapulaʻaina i lenei tulaga, ona ole suka meaʻai i fualaʻau e mafai ona iai ni aʻafiaga matuia.

O lea la, o a le sili fautuaina fualaʻau aina suka? O le manatu lauiloa o fualaʻau e le sefe pe a e maua i le maʻisuka e sese. Tele o ituaiga o fualaʻau e utaina i vitamini, minerals faʻapea foʻi ma le fiber, e mafai ona fesoasoani e faʻatonutonu ai le maualuga o le suka i le toto faʻapena foi ona faʻaititia ai lou ono maua i le maʻi suka ituaiga 2. ^[lua] . E ese mai i lenei, le alava mafai ona faʻalauteleina le lagona o le atoʻatoa, taofiofi le manaʻo manaʻo ma aloese mai le soʻona 'ai. Ole tausiga maloloina o le mamafa e mafai ona faʻateleina ai lou lagona lelei o le inisalini ma fesoasoani ai ile puleaina ole maʻi suka ^[3] .

Ole fua ole Glycemic poo le GI e fua ai le faʻatulagaina o le maualuga ole kulukose ile toto i se meaʻai e iai le gaʻo. O tagata o loʻo tigaina ile maʻisuka latou te faʻaaogaina le GI o le faʻavae faʻavae mo le filifiliaina o le filifiliga saʻo o meaʻai. Meaʻai e iai le maualuga glycemic index taua e faʻatupuina lou suka i luga atu o le toto nai lo meaʻai maualalo maualalo GI. Maualalo GI e 55 pe itiiti ifo, 56 i le 69 e feololo GI ma 70 pe sili atu ua manatu o se maualuga GI ^[4] . O se tagata o loʻo tigaina ile maʻisuka e mafai ona iai fualaʻau e maualalo ma feololo glycemic index, e ui ina maualalo le GI ua faʻateleina ona fiafia iai.

E le gata i lea, o fualaʻau e maua i le vai e talitonuina e aoga tele mo tagata suka ^[5] . Faʻaauau faitau ina ia iloa e uiga i ituaiga o fualaʻau e mafai e le maʻisuka faʻaumatia, aunoa ma le popole i le toto suka tulaga le paleni.

Fua maloloina mo fualaʻau suka

Afai e faʻaaluina i le feololo ma i lalo o le vaʻavaʻaiga a ou fomaʻi, o nei fualaʻau e mafai ona aoga mo le faʻatonutonuina ole maʻisuka poʻo le maualuga ole suka ile toto ^[6] ^[7] ^[8] ^[9] ^[10] ^{[sefulu ma le tasi]} ^[12] ^[13] .

1. Fualaʻau

E tusa ma le 91 pasene o fualaʻau o vai. Grapefruit e mauoa i le vaitamini C, ei ai le glycemic index o le 25 ma ei ai le maualuga aofaʻi o le soluble fiber. Grapefruit aofia ai ma le naringenin o se flavonoid e faʻateleina ai le maaleale o lou tino i le inisalini. Taumafa tusa o le afa kulimi i aso uma e taofi ai le maualuga o le suka i lou toto.

2. Strawberry

O fualaʻau nei o loʻo tumu i vitamini, antioxidants ma alava e fesoasoani ia oe e faʻatonutonu lou maʻisuka. I se faʻaopopoga, strawberries ei ai le glycemic index o le 41 ma e maualalo i gaʻo. Strawberries tausia lou manava tumu, tausia oe malosi ma fesoasoani ia te oe faʻapaleni lou toto suka tulaga. 'Ai e uiga & frac34 ipu o strawberry i aso uma e mafai ona aoga mo tagata suka.

3. Lanumoli

Mauʻoa i alava, maualalo i le suka, maualuga i le vitamini C ma le tiiamine, o le faʻaaogaina o moli o le a fesoasoani e taofiofia ai le maualuga o le suka i le toto. Latou maua 87 pasene o le vai aofia ma i ai se matua maualalo glycemic faasinoupu. O moli e fesoasoani foi ia te oe e taofi lou mamafa i lalo o le pule. Ave se moli i aso uma e teu lelei lou maʻisuka. E i ai le faʻasino upu glycemic o le 44.

4. Cherry

Faʻatasi ai ma le maualalo glycemic faasinoupu o 22, mauoa i vitamini C, antioxidants, uʻamea, beta-carotene, potassium, folate, magnesium ma alava, sieli sili ona aoga mo suka. E le gata i lea, o cherry e tumu i anthocyanins ia e talitonuina e aumaia i lalo le toto suka tulaga i le faʻamalosia o le gaosia o le inisalini i le limasefulu pasene. E mafai ona 'aʻai cherry i se fou foliga. O le faʻaaogaina o le 1 ipu o fua i le aso e tasi e mafai ona fesoasoani tele i le taofiofia o le maʻisuka.

5. Apu

Mauʻoa i Vitamini C, alava soluble ma antioxidants, apu mafai ona fesoasoani ia te oe taofia le maʻisuka i lalo o le faʻatonutonu. O loʻo iai foʻi ma le pectin e fesoasoani e aveʻese ai le vailaʻau oona mai lou tino ma faʻaititia ai le manaʻomia o inisalini i tagata suka, e tusa ma le tolusefulu lima pasene. Ma e maualalo le glycemic index o le 38.

6. Pulu

O le mauaina o le 84 pasene o le suavai i ai pears tele ma le fiber ma vitamini e fesoasoani e taofia le toto suka tulaga i lalo o le faʻatonutonu. O penina e taua e aoga tele mo le maʻi suka aua latou te fesoasoani e faʻalauteleina le inisula lagona ma le maualalo glycemic maualuga o le 38. Oe mafai ona faʻaumatia se laʻau pea i aso uma e faʻamalieina ou suamalie manaʻoga.

7. Palama

E ese mai i le maualalo o kalori, e maualalo foʻi le paʻu i le glycemic index. O palama o se oa mauoa o le fiber e avea ai o se fualaʻau lelei mo tagata maʻisuka ma tagata mamaʻi fatu. E pei o le tele o maʻisuka tagata mamaʻi maua i papala, e fesoasoani e faʻaleleia le digestive system ma faʻamaloloina constipation. E i ai se maualalo maualalo glycemic faasinoupu o 24.

8. Avoka

O gaʻo maloloina ma potasiuma i le avoka e aoga tele mo tagata suka. E fesoasoani foʻi le avocado e tuʻu i lalo le triglyceride ma le leaga o le toto i le tino. E i ai se maualalo maualalo glycemic faasinoupu o 15.

9. Nectarines

Ole isi fualaʻau lea ole citrus e mafai e tagata suka. Nectarine e i ai le maualalo glycemic index, lea e fesoasoani faʻaititia le avanoa o le ituaiga-2 maʻisuka. E i ai le maualalo glycemic faasinoupu o 30.

10. Paʻu

O le fualaʻau e maualalo le glycemic index ma e maualuga i le fiber. Faʻapea foi, o vailaʻau oona ma vitamini o loʻo maua i peach e lelei tele ai mo tagata mamaʻi o le maʻisuka. E maualalo le glycemic index o le 28.

11. Jamun uliuli

Masani ai, o lenei fualaʻau e masani ona faʻaaogaina e tagata e nonofo i nuʻu. I aso nei, ua vaaia jamuns uliuli i taulaga taulaga ma ua maua se nofoaga i totonu o fualaʻau mo tagata mamaʻi suka. Jamun fesoasoani faʻaleleia le toto pulea suka. O fatu foi e mafai ona faʻaumatia, pe a fai o le pauta. E i ai le maualalo glycemic faasinoupu o 25.

12. Paina

Mauʻoa i aneti-viral ma aneti-afaina meatotino, pineapples mafai ona faʻaumatia e tagata taʻitoʻatasi mafatia mai mai suka. Faatasi ai ma le glycemic index o le 56, e saogalemu e faʻaumatia.

13. Rimoni

Faʻaaoga lenei fualaʻau e aoga mo tagata mamaʻi suka. Aua e fesoasoani e faʻaleleia ai le toto suka tulaga i le tino. E i ai le maualalo glycemic faasinoupu o 18.

14. Amla

O lenei fualaʻau oona e lelei mo tagata mamaʻi suka o loʻo utaina i le vaitamini C ma le alava. O fualaʻau lanumeamata samasama lanu meamata e tatau ona 'aina i aso uma taumafa e tagata mamaʻi suka. E i ai le maualalo GI o 40.

15. Papaya

Avega ma le plethora o meaʻai, papaya ua lauiloa i ai meatotino e fesoasoani faʻatonutonu suka. E puipuia ai foʻi maʻi suka o le fatu. O loʻo iai foʻi ma ni enzyme e puipuia ai le maʻisuka mai mea leaga o loʻo iai. Faatasi ai ma le glycemic index o le 60, o le fualaʻau e fautuaina e fomaʻi ina ia tuʻufaʻatasia i se maʻi suka

Vaʻai Tusitusiga Faʻasino

[1]Devalaraja, S., Jain, S., & Yadav, H. (2011). O fualaʻau mataʻutia e pei o togafitiga faʻaopopo mo le maʻi suka, lapoʻa ma le faʻafitauli ole metabolic. Food Research International, 44 (7), 1856-1865.
[lua]Nampoothiri, S. V., Prathapan, A., Cherian, O. L., Raghu, K. G., Venugopalan, V. V., & Sundaresan, A. (2011). In vitro antioxidant ma taofiofia gafatia o Terminalia bellerica ma Emblica officinalis fualaʻau faasaga i le LDL oxidation ma autu enzymes fesoʻotaʻi i le ituaiga 2 suka. Meaʻai ma Vailaila Toxicology, 49 (1), 125-131.
[3]Wang, P. Y., Fang, J. C., Gao, Z. H., Zhang, C., & Xie, S. Y. (2016). Ole maualuga ole taumafaina o fualaʻau, fualaʻau poʻo latou fiva e faʻaititia ai le aʻafia o le maʻisuka ituaiga 2: O se faʻataʻitaʻiga. Talaʻaga o le suʻesuʻeina o le maʻisuka, 7 (1), 56-69.
[4]Asif, M. (2011). O le aoga o fualaʻau, fualaʻau mata, ma mea manogi i le maʻi suka. Talaʻaga faavaomalo o meaʻai, vailaʻau, vailaʻau o neura, 1 (1), 27.
[5]Bazzano, L. A., Li, T. Y., Joshipura, K. J., & Hu, F. B. (2008). Faʻaaogaina o fualaʻau, fualaʻau, ma fualaʻau sua suamalie ma lamatiaga o le maʻisuka i fafine. Tausiga o Maʻi suka, 31 (7), 1311-1317.
[6]Carter, P., Grey, L. J., Troughton, J., Khunti, K., & Davies, M. J. (2010). Fua ma fualaʻau taumafaina ma le aʻafia o ituaiga 2 maʻisuka mellitus: faʻatulagaina iloiloga ma meta-auiliiliga.Bmj, 341, c4229.
[7]Hamer, M., & Chida, Y. (2007). Faʻaaogaina o fualaʻau, fualaʻau mata, ma vailaʻau oona ma le ono aʻafia i le maʻisuka ituaiga 2: iloiloga faʻasolosolo ma faʻataʻitaʻiga. Faʻasalalauga o le toto maualuga, 25 (12), 2361-2369.
[8]Dauchet, L., Amouyel, P., & Dallongeville, J. (2009). Fualaʻau, fualaʻau ma faʻamai fatu fatu. Natura iloiloga Cardiology, 6 (9), 599.
[9]Ford, E. S., & Mokdad, A. H. (2001). Fua i fualaʻau ma fualaʻau fai sua ma le maʻisuka mellitus tupu i tagata US matutua.Faʻasologa puipuia, 32 (1), 33-39.
[10]Colditz, G. A., Manson, J. E., Stampfer, M. J., Rosner, B., Willett, W. C., & Speizer, F. E. (1992). Taumafa ma lamatiaga o le maʻisuka falemaʻi i fafine. The American Journal of Clinical Nutr, 55 (5), 1018-1023.
[sefulu ma le tasi]Muraki, I., Imamura, F., Manson, J. E., Hu, F. B., Willett, W. C., van Dam, R. M., & Sun, Q. (2013). Fuaina fualaʻau ma lamatiaga o le maʻisuka ituaiga 2: iʻuga mai tolu suʻesuʻega umi faʻatulagaina kulupu suʻesuʻega.Bmj, 347, f5001.
[12]Imamura, F., O'Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Faʻatauaina o suka suka, vaiinu suamalie faʻamalieina, ma fualaʻau suamalie ma le maʻi suka ituaiga 2: iloiloga faʻasolosolo lelei, faʻataʻitaʻiga, ma faʻatusatusaga o le faitau aofai o tagata e maua mai i vaega laiti. Bjj, 351, h3576.
[13]Spieth, L. E., Harnish, J. D., Lenders, C. M., Raezer, L. B., Pereira, M. A., Hangen, S. J., & Ludwig, D. S. (2000). Ole taumafataga maualalo ole glycemic index ile togafitia ole tamaititi lapoʻa.Archives of Pediatrics & Adolescent Medicine, 154 (9), 947-951.