Bella Adams
Makemake ʻoe e ʻai i ka haʻahaʻa-carb? Ma ʻaneʻi ʻoe e ʻike ai i nā meaʻai ʻono no kāu ʻaina ahiahi a me nā ʻōlelo aʻoaʻo e pili ana i ka ʻai ʻole calorie.
Hiki i nā meaʻai momona momona ke hoʻoikaika i ka makemake a me nā waihona momona, ʻo ia ke kumu i makemake ai ka poʻe he nui i ka meaʻai haʻahaʻa.
ʻO ka ʻaina ahiahi me ka ʻole o nā kalapona he ala maʻalahi ia e hoʻolako i ke kino me ka lawa o ka protein a me ka ikehu i ke ahiahi - me ka ʻole e hana i nā mōhai nui.
Akā, he aha nā pōmaikaʻi o ka haʻi ʻana i nā kalapona i ke ahiahi? He aha nā meaʻai āu e hilinaʻi ai me ka noʻonoʻo maʻemaʻe?
He aha nā pōmaikaʻi o ka haʻi ʻana i nā ʻakika i ke ahiahi?
ʻO Spaghetti all'Arrabbiata, kahi kīʻaha puʻuwai, a ʻo ka pan raiki kahiko maikaʻi nā mea hoʻopiha kaulana. Eia nō naʻe, ʻo ia hoʻi nā pōkā carbohydrate maoli - a he mea paʻakikī ke lilo i ke kaumaha, ʻoi aku hoʻi i ke ahiahi.
ʻO kēia no ka loaʻa mua ʻana o ke kino i ka ikehu mai nā ʻakika. Piʻi ʻoi aku ka nui o ka glucose o ke koko a hūnā ʻia ka insulin no ka lawe ʻana i ka glucose mai nā ʻakika i loko o nā keena a mālama i laila.
ʻO ka pilikia ka lawe ʻia ʻana o ka glucose i ke akepaʻa - kahi i hoʻololi ʻia i loko o nā momona momona. Inā ʻai ʻoe i ka liʻiliʻi o nā kalapona i ke ahiahi, ʻoi aku ka liʻiliʻi o ka mālama ʻana o ke kino.
ʻOi aku ka liʻiliʻi o nā carbohydrates - ʻoi aku ka nui o nā protein
ʻO kekahi pōmaikaʻi ʻē aʻe o ka haʻi ʻana i ka ʻuala, ka laiki, a me ka pasta i ke ahiahi: pono e hoʻololi ʻia nā kaʻapona i loko o ka pāʻina - no laila e hoʻonui ʻia ka hapa o nā mea kanu a me nā protein. He haʻahaʻa nā meaʻai i nā calorie, piha i ka fiber, nā huaora a me nā antioxidants a pēlā e hana ai i ka nui o ka leo ma ka pā.
Hāʻawi nā protein i nā waikawa amino kiʻekiʻe e hoʻoikaika i ka ulu ʻana o ka ʻiʻo a mālama pū i nā pae kō koko. Akā he aha ka mea i ʻoi aku ka hoʻoholo: Inā hoʻonui ʻia ka ʻike o ka protein i loko o ka meaʻai i ka wā e mau ana ka ʻai ʻana o ka calorie, hiki ke hoʻemi ʻia ka momona.
ʻO ke kumu o kēia ka hopena thermic o ka protein meaʻai: pono ke kino ma kahi o 25 pakeneka o ka ikehu mai nā protein e hoʻolako i ka protein i ke kino ma kahi mua. 'O ia ho'i, pono ia e ho'ohana i ka ikehu ('o ia ho'i, e puhi i nā calories) ke 'ai 'oe i ka protein.
Ma ka hoʻohālikelike ʻana, ʻelima wale nō ka hopena o kēia hopena no nā carbohydrates a me nā momona.
ʻAʻai pāʻina haʻahaʻa: Nā meaʻai kūpono
Inā ʻoe e noʻonoʻo nei i ka pāʻina haʻahaʻa haʻahaʻa ʻo ia ka hana ʻana me ka ʻole o ka ʻōpū, hewa ʻoe. Akā he aha ka "ʻae" e pae ma ka pā?
ʻO nā lau ʻōmaʻomaʻo, nā lau salakeke, ke kāpeti, nā mea kanu ʻē aʻe, a me nā halo ke kumu. Hāʻawi lākou i nā calorie liʻiliʻi, akā he fiber, vitamina, mineral, a me nā antioxidants pale-cell. ʻO ka spinach, Swiss chard, broccoli, cauliflower, lamb's lettuce, arugula, zucchini, kale, savoy cabbage, asparagus, mushrooms, cucumba, a me ka celery he mea maikaʻi loa.
ʻO kekahi mau mea kanu, e like me ka beet, kāloti, kulina, a me ka ʻuala, ʻoi aku ka nui o nā haʻaleʻa a no laila pono e hoʻohana ʻia.
No ka satiety maikaʻi loa a pono no ka hoʻolako ʻana i nā ʻiʻo ke kumu protein. ʻAʻohe waipaʻa piha ka salmon, ka umauma moa, ka pipi, a me nā hua.
He mea kūpono hoʻi nā huahana lupine, tofu, tempeh, cheese, cheese curd haʻahaʻa momona, soy yogurt unsweetened, a me nā legumes e like me ka lentils a me ka pī.
Hāʻawi nā huaʻai a me nā hua ʻaʻole wale i nā protein ʻai meaʻai kiʻekiʻe akā i nā momona olakino a me nā minela koʻikoʻi.
ʻO nā meaʻai haʻahaʻa haʻahaʻa, ʻo ia nā ʻalemona, nā hua sesame, nā hua flax, nā nati macadamia, nā hua paukena, a me nā pecans. ʻOi aku ka maikaʻi o nā nut purees a me ka tahini no ka hoʻohui ʻana i ka hoʻopau ʻana i nā pāʻina haʻahaʻa.
Hāʻawi ʻia nā momona olakino e ka ʻaila ʻoliva, ka aila linseed, ka walnuts, nā hua hemp, a me ka avocado.
Ma ke ala, ʻaʻohe mea e hana me ka ʻole o ka hoʻoulu ʻana i kā lākou meaʻai: ʻae ʻia nā mea ʻala a me nā mea kanu me ka ʻole a makemake loa.
Eia kāu mea e makaʻala ai i ka meaʻai haʻahaʻa-carb
ʻAʻole pono ʻoe e haʻalele loa i nā ʻakika no ka ʻaina ahiahi haʻahaʻa. Akā: Pono e hoʻoponopono ʻia ka lakio ma waena o ka protein, carbohydrates, a me ka momona, pono e hana ʻia nā kaʻa i kahi hapa liʻiliʻi o ka ʻai.
Eia kekahi, hiki i kēia mau ʻōlelo aʻoaʻo ke kōkua i ka haku ʻana i nā kīʻaha:
- ʻOi aku ka maikaʻi o ka ʻai ʻana i nā lau ʻai i hoʻolapalapa ʻia a i hoʻomoʻa ʻia paha. He paʻakikī ke ʻeli ʻana i nā huaʻai maka i ke ahiahi a hiki ke alakaʻi i kahi ʻōpū huʻi ʻole.
- ʻAʻona: ʻAe a ʻaʻole paha? Ma ka ʻōlelo o ka carbohydrates, ʻoiaʻiʻo hiki ke hauʻoli i ke kīʻaha o ka waina ma kahi pāʻina haʻahaʻa-carb - i loko o ke kīʻaha o ka waina keʻokeʻo "wale nō" ʻehā mau kalapona o ka awelika. ʻO kekahi mau mea inu, e like me ka whisky, gin, a i ʻole vodka, ma ka ʻaoʻao ʻē aʻe, ʻaʻole loaʻa i nā kaʻaleʻa. Eia nō naʻe, hoʻopau ka waiʻona i ka puhi ʻana i ka momona - ʻoiai inā he liʻiliʻi wale nā carbohydrates. He mea keakea keia i ka lilo ana o ke kaumaha i ke ahiahi.
- Inā makemake ʻoe e ʻai i ka hua i ke ahiahi, pono ʻoe e koho i nā ʻano like ʻole me ka liʻiliʻi o ka fructose. ʻAʻole i haʻahaʻa wale kēia mau mea i nā carbohydrates, akā ʻoi aku ka maʻalahi o ka digestible. ʻO ka hoʻohana nui ʻana i ka fructose hiki ke alakaʻi i nā pilikia digestive. ʻO nā blueberries, nā raspberries a me nā strawberries, ka papaya, a me ka quince he mau meaʻai momona haʻahaʻa.
- Hoʻoikaika kekahi mau meaʻai i ka hiamoe: ʻo ka amino acid tryptophan e hoʻoikaika i ka hana serotonin, ʻo ia ka mea e hoʻokuʻu ai i ka hormone hiamoe melatonin. Hoʻopōkole ʻo Melatonin i ka manawa o ka hiamoe a hoʻoikaika i ka pae hiamoe hohonu. ʻO ka Salmon, ka waiū, ka cashew, ka hua manu, a me ka soy ka waiwai nui i ka tryptophan.
ʻO nā kalapona maikaʻi a maikaʻi ʻole
ʻO nā huahana palaoa keʻokeʻo e like me ka baguettes, toast, a i ʻole pasta i hana ʻia mai ka durum wheat semolina me nā molekole kō maʻalahi a no laila e piʻi koke ke kiʻekiʻe o ke kō koko ma hope o ka ʻai ʻana - a hāʻule hou e like me ka wikiwiki.
ʻO ka hopena, pōloli hou ʻoe. Pili kēia i nā wai huaʻai, nā mea inu ʻoluʻolu, a me nā mea ʻono me ka nui o ke kō.
ʻO nā carbohydrates paʻakikī, ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka paʻakikī o ke ʻano, e like me kā lākou inoa. He nui nā kō, no laila, lōʻihi ka lōʻihi o ke kino e wāwahi iā lākou i loko o nā kō maʻalahi a ʻeli iho.
ʻO ka hopena, ʻaʻohe piʻi pahū o ke kō koko koko. ʻO nā hiʻohiʻona o kēia ʻano kalapona ʻo ia nā legumes, nā kīʻaha holoʻokoʻa, ka ʻuala, ka oatmeal, nā mea kanu starchy, a me ka quinoa.
ʻAʻai pāʻina haʻahaʻa haʻahaʻa: nā meaʻai olakino a ʻono
ʻO nā kīʻaha haʻahaʻa haʻahaʻa i ke ahiahi e māʻona, hoʻoikaika i nā ʻiʻo, kākoʻo i ke kaumaha o ke kaumaha, a hiki ke hoʻoikaika i ke kaʻina o ka hiamoe. ʻO ka mea maikaʻi loa, hiki ke hoʻopaʻa ʻia ka hapa nui o nā meaʻai i ka manawa.
