MAʻI MASINA FAʻALAUILOAINA OLE MAʻISUKA 2019: 15 MEAʻAI MALOLOINA MO LE MAʻISUKA - PAMPEREDPEOPLENY.COM

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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 eseese o meaʻai mama e mafai ona maua e le maʻisuka e aunoa ma se popole.

O le nofo ma le maʻisuka e mafai ona faʻatapulaʻaina ai se manaʻoga e ola i se olaga masani i auala eseese. Ma o se tasi i totonu o tapulaʻa poʻo faigata o le tauivi e filifili se maloloina meaai mama. A e i ai vailaʻau mo le maʻisuka, oe tatau ona 'ai i puʻupuʻu taimi e faʻailoa atu ai le taua o le amoina o meaai māmā e le afaina ai lou soifua maloloina pe faʻaleagaina ai le tulaga. O le mea lea, e taua tele lou filifilia o se meaʻai mama e fesoasoani e taofi ai le maualuga o le suka i lou toto mai le faʻavaivaia ^[1] .

E tele faʻamatalaga faʻapitoa e uiga i mea e mafai e tagata maʻi maʻi suka ae le mafai ona 'aʻai, ona o le toto maualuga suka ^[lua] . E ui e taua ma taua le filifilia o se meaʻai mama, e le faigata ona filifili se tasi. O aitema o aso taʻitasi e te faʻaaogaina ma maua ai e mafai ona fai ai ni meaʻai mama pe a fai e lelei le 'aʻai, tuʻufaʻatasia ma meaai saʻo, ma faʻaalu i le aofaʻi saʻo.

Tagaʻi ane ile numera o filifiliga o loʻo taʻua i lalo.

Meaʻai mama mo le maʻisuka

1. Apu ma le pata pinati

O se oa aoga o meaʻai alava, 'aina' apu e mafai ona taofia ai lou lagona mo se taimi umi ma pe a faʻaumatia i luma o le 'aiga, e mafai ona fesoasoani ia oe faʻatonutonu lou kalori taumafaina. O apu fasi ma pinati pinati e avatua ia te oe le aofaʻi talafeagai o le malosi ma le fiber. E mafai ona e tago ile apu e tasi le lapoʻa ma le 2 sipuni pata pinati. Ia mautinoa e te le 'ai sili atu ma le tasi apu ^[3] .

2. Fualaʻau mata

O se filifiliga maloloina mo snacking, munching luga fualaʻau mata e mafai ona fesoasoani e faʻatumau ai lou toto suka tulaga i se paleni. Tauave ma oe se atigipusa tumu i karoti tipiina, kukama ma letisi. O nei fualaʻau mafai ona 'aina mata ma leai se aʻafiaga i lau glycemic index ^[4] .

3. Almonds

O nei mea e avatua ia te oe le malosi tumau ona o le omega-3 fatty acid o loʻo iai i totonu. Almonds fesoasoani foi i le tuʻuina atu o Vitamini E. Ia i ai le lima (6-8) o sekati talu ai e maualuga tele i kalori ^[5] .

4. Paʻepaʻe papaʻe fuamoa papaʻe

O le polotini mai le fuamoa papaʻe e lelei tele mo lou soifua maloloina, aua e fesoasoani e faʻamautu ai lou suka suka. E mafai foi ona e faia fuamoa muffins, e gaosia e le palu faatasi o fualaʻau ma fuamoa papaʻe ^[6] .

5. Salami afifi

O tagata maʻisuka e manaʻomia le faʻalagolago i meaʻai māmā nai lo meaʻai oona. Ma o le salami (moa, pipi poʻo le ham) o se meaai lelei tele e sau i le tusa ma le 80 kalori. Faʻaopopo i ai ni letisi i totonu mo ni alava o meaʻai ^[5] .

6. sisi sisi

O meaʻai mama-o le protein, o mea ia e mafai ona fesoasoani e faʻamautu ai lou suka ma maua ai le aofaʻi e manaʻomia. Lua fesoasoani o le sisi sisi e oʻo atu i le 100 kaloli.

7. Pa polotini fale

O se filifiliga lelei mo tagata suka, suka faʻamau e mafai ona fesoasoani e tuʻuina atu le aofaʻi talafeagai o polotini. E le pei o faleoloa-faʻatau polotini faʻamau e sili ona maualuga i suka, homemade polotini faʻamau maualalo suka suka. Taumafai e fai polotini faʻamau ma pinati pinati, whey porotini ma oat falaoamata ^[7] .

8. Fua lamolemole

E mafai e tagata suka ona faʻataʻitaʻi le papaya, strawberry poʻo grapefruit smoothies e faʻatonutonu ai lo latou mamafa ma maua ai ni mea maloloina. Faʻauma fualaʻau e maualalo le glycemic index (55 pe lalo ifo).

9. Pistachios

O nei mea e fesoasoani e tuʻu ai i lalo le leaga o le toto maualuga ma e le faʻateleina lou toto suka i luga ole toto. O le sili ona tulaga ese lelei o le 'ai o pistachios o lou tatau lea ona atigi latou ma faʻamalosia ai e' ai lemu ^[8] .

10. Maea mumu fua

O suka suka o loʻo avanoa lautele i faleoloa uma i nei aso. Maua 3-4 o nei masi taʻitasi i le taimi.

11. sisi sisi

Mauʻoa i polotini ma maua maualalo maualalo suka mataupu, fale sisi fesoasoani fesoasoani faʻaleleia lou malosi tulaga ma o se saogalemu filifiliga o meaai mama. E mafai ona e olo le sisi fale ma faʻasusu i le omega-3 fatty acid-rich flaxseed oil ^[9] .

12. Peanut butter i luga o falaoa

E pei ona taʻua muamua, o le pinati pinati o se tasi lea o filifiliga silisili mo se meaʻai mama o le maʻisuka. O le pata pinati e maua ai le vailaʻau tatau o gaʻo e tumu i le mono-saturated ma le tamaoaiga o le fia 'ai. E mafai ona iai sau pata pinati ma se falaoa pe lua mo se meaʻai mama tele ^[3] .

13. Salati pi uliuli

Mauʻoa i alava ma porotini, o pi uliuli e sili ona aoga mo tagata taʻitoʻatasi o loʻo mafatia ile maʻisuka. Faʻafefiloi kuka uliuli vela ma fualaʻau fualaʻau (aniani ma pepa logo) e fai ai le salati. O mea ia e mafai ona fesoasoani e tuʻu i lalo le maualuga o le inisalini pe a uma le taumafataga faʻapea foi le puipuia o le suka suka ^[10] .

14. Popikoni

E ui lava e foliga mai o ni meaʻai le maloloina, ae o le popcorn o se meaʻai mama atoa-ma ua avea o se tasi o meaai lelei mo tagata e maua i le maʻisuka. Maualalo i kalori, popcorn mafai ona fesoasoani i le puleaina o le mamafa ma le toto suka tulaga. Ia i ai se ipu popukoni e fai ma meaai mama ma aua le faʻatauina popcorn ua uma ona afifi ^{[sefulu ma le tasi]} .

15. Foaʻi moa tao

O se lelei mafuaʻaga o polotini ma alava, moa e aoga mo lou soifua maloloina lautele ma fesoasoani i le puipuia o le alualu i luma o le maʻisuka, ona o lona mafai i le puleaina o le suka suka maualuga ^[12] .

O nisi o isi meaʻai mama e mafai ona e mafaufauina o yoghurt, tuna salati, hummus, guacamole, fasi povi, avoka, chia fatu, ala fefiloi, ma edamame (soybeans lanumeamata).

Meaʻai mama mo le maloloina o meaʻai mama

1. Polo polotini polotini polo (maualalo-carb & gluten leai se totogi)

Vaega ^[13]

1 ipu pata pinati kulimi kulimi e leʻi faʻamamago
1 & frac12 scoop vanilla protein paula
& frac12 tsp. aveese vanila
1 tsp. kinamoni
2 tsp. stevia
20 raw, unsalted pinati

Faʻasinoga

Tuu le pinati mata i totonu o le paluga ma palu seʻia oʻo ina nutimomoia.
Alu i se ipu ma tuʻu ese.
Faafefiloi faatasi mea o totoe i totonu o se pesini seʻia sologa lelei.
Lulu le paluga i tamaʻi polo.
Ona faʻasolo loa lea o polo i totonu o le pinati ma faʻafesoʻotaʻi i se pepa tao taoina i pepa pepa.
Tuʻu i le pusaaisa ma tuʻu mo le 20-30 minute.

2. Sosi avoka

Vaega

1 avocado feololo, fofoina, faʻaalu ma faʻapipiʻi
1 ipu aniani tipi
1 ipu fualaʻau fualaʻau fualaʻau na totoina
& frac12 ipu tipi fou tamato
1 pepa logo
2 sipuni tele na tipiina le cilantro fou
& frac12 sipuni ti masima
& frac14 sipuni tiina sosi pepa vevela

Faʻasinoga

Tuufaatasi le avoka, aniani, kukama, pepa, tamato, 2 sipuni cilantro, masima ma le sosi pepa vevela i totonu o se pesini feololo ma palu lemu.
Ufiufi ma pusaʻaisa a itiiti mai ma le 1 itula ae leʻi tuʻuina atu.

3. Metitirani tiapolo leaga

Vaega

& frac14 ipu kukama ua uma ona teu soʻo
& frac14 ipu tamato faʻamamaina teuteuina
2 sipuni ti sua fou o le tipolo
1/8 sipuni ti masima
6 fuamoa vela vela, fofo ma 'otiʻoti i le afa umi
1/3 ipu kaliki vela poʻo soʻo se manogi hummus

Faʻasinoga

Faʻatasi le kukama, tamato, sua o le tipolo, ma le masima i totonu o si tanoa
Faafefiloi malie faatasi.
Aveese ia moa mai fuamoa.
Sipuni 1 sipuni ti o hummus i fuamoa uma afa.
Luga ma le & frac12 sipuniti kukama-tamato fefiloi ma pasili.

Vaʻai Tusitusiga Faʻasino

[1]Oba, S., Nagata, C., Nakamura, K., Fujii, K., Kawachi, T., Takatsuka, N., & Shimizu, H. (2010). Faʻaogaina o le kofe, ti ti lanumeamata, lauti oolong, ti uli, sukalati meaʻai ma mea o loʻo iai ile caffeine e faʻatatau ile ono maua ole ma isuka ile tamaloa male fafine Iapani.
[lua]Hernandez, J. M., Moccia, T., Fluckey, J. D., Ulbrecht, J. S., & Farrell, P. A. (2000). Meaʻai māmā e fesoasoani ai i tagata e maua ile maʻisuka ituaiga 1, 'alo ese mai le tuai amataina o le faʻamalositino hypoglycemia. Fomaʻi ma le saienisi i taʻaloga ma faʻamalositino, 32 (5), 904-910.
[3]Smart, C. E., Ross, K., Edge, J. A., King, B. R., McElduff, P., & Collins, C. E. (2010). Mafai e tamaiti e maua ile maʻisuka ituaiga 1 ma a latou tagata tausi aiga faʻatatau le suka i meaʻai ma meaʻai māmā? .Fomaʻi suka, 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). Ole misia o le iniseti boluse mo meaai mama a le autalavou e maua ile maʻisuka ituaiga 1. Fomaʻi ole Maʻi suka, 33 (3), 507-508.
[5]Gillespie, S. J., D KULKARNI, K. A. R. M. E. E. N., & Daly, A. E. (1998). Faʻaogaina o le gaʻo o le suka i le maʻisuka togafitiga faʻataʻitaʻi. Faʻasalalauga a le American Dietetic Association, 98 (8), 897-905.
[6]Wilson, D., Chase, H. P., Kollman, C., Xing, D., Caswell, K., Tansey, M., ... & Tamborlane, W. (2008). Ole tamaʻi meaʻai maualalo ole gaʻo male maualuga ‐ gaʻo e momoe ai tamaiti ma talavou e maua ile maʻisuka ituaiga 1. Fomaʻi ole tamaititi, 9 (4pt1), 320-325.
[7]American Diabetes Association. (2007). Fomaʻi suka i nofoaga o faʻamaʻi suka. Tausiga suka, 30 (supa 1), S74-S76.
[8]Yale, J. F. (2004). Nocturnal hypoglycemia i tagata mamaʻi ma isuka e togafitia e le inisalini. Suʻesuʻega o le maʻisuka ma togafitiga faʻafomaʻi, 65, S41-S46.
[9]Wolever, T. M., Jenkins, D. J. A., Vuksan, V., Jenkins, A. L., Buckley, G. C., Wong, G. S., & Josse, R. G. (1992). Faʻamanuiaga aoga o le maualalo glycemic index taumafataga i le ituaiga 2 maʻisuka. Fomaʻi suka, 9 (5), 451-458.
[10]Geil, P. B., & Anderson, J. W. (1994). Meaʻai lelei ma le soifua maloloina aʻafia o pi mago: o se toe iloiloga Talaʻaga a le American College of Nutr, 13 (6), 549-558.
[sefulu ma le tasi]Alhassan, A. J., Sule, M. S., Atiku, M. K., Wudil, A. M., Abubakar, H., & Mohammed, S. A. (2012). Aʻafiaga o aqueous avocado pear (Persea americana) fatu upu i alloxan faʻamalosia isumu isumu. Greener Tusi o Faʻafomai Saienisi, 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). Aʻafiaga o le leai-suauʻu-fatu paʻu i luga o le glycemic control: o se faʻavasega lelei iloiloga ma meta-auiliiliina o le faʻasolosolo faʻataʻitaʻia faʻataʻitaʻiga faʻataʻitaʻi i tagata ma ma aunoa maʻi suka.
[13]Puleaina oe lava e le maʻisuka. (ndd). Meaʻai mama ole suka suka ma meaʻai faʻapipiʻi [Blog post]. Toe aumai mai, https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/

15 Meaʻai mama mo le maʻisuka

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