Micah Stanley
Ua loaʻa ka rap maikaʻi ʻole i kēia mau lā. He mea nui ka hoʻokaʻawale ʻana ma waena o nā ʻakika maikaʻi a maikaʻi ʻole. Wehewehe mākou he aha nā carbohydrates maikaʻi a olakino a maikaʻi ʻole a no laila maikaʻi ʻole.
ʻO nā kalapona maikaʻi a maikaʻi ʻole
Manaʻo nā hui meaʻai e loaʻa mai ka hapa liʻiliʻi o kou ikehu mai nā kaʻa. 'Ōlelo kekahi poʻe - ʻoi aku ka nui o nā ʻelele o ka ʻai haʻahaʻa-carb - ʻo ka carbohydrates ke kuleana nui no ka momona, ka maʻi diabetes, a me nā pilikia olakino ʻē aʻe no laila pono e pale ʻia nā haʻahaʻa i nā wahi āpau a i ʻole e hoʻemi nui ʻia i ka nui.
ʻAʻole maikaʻi nā hoʻopaʻapaʻa ma nā ʻaoʻao ʻelua - a ʻo ka hapa nui e hiki mai ana i ka hopena e pili ana i kēlā me kēia inā maikaʻi a maikaʻi ʻole paha ka waipika no lākou. ʻO ka ʻoiaʻiʻo, aia kekahi poʻe e pōmaikaʻi mai ka hoʻohana ʻana i nā kalapona haʻahaʻa, ʻoiai inā koho lākou i nā kalapona maikaʻi a pale aku i nā mea ʻino. Akā, aia kekahi poʻe e ulu nui wale ana i ka ʻai ʻana i ka waipika.
No ka hapa nui o ka poʻe, akā naʻe, ʻaʻole pono e hoʻomaʻamaʻa i ka meaʻai haʻahaʻa haʻahaʻa. No ka mea, i ko mākou manaʻo, ʻoi aku ka nui o ka nīnau e pili ana i ka maikaʻi o nā carbohydrates i ʻai ʻia ma mua o ka nīnau inā pono ʻoe e ʻai i ka nui a i ʻole kekahi mau kaʻa.
No ka mea hiki i ka hapa nui o ka poʻe ke paʻi maʻalahi i nā kaʻaleʻa maikaʻi, ʻoiai ʻo nā kaʻaleʻa maikaʻi ʻole hiki iā ʻoe ke maʻi koke a ma hope paha - ʻoi aku ka maikaʻi inā ʻai ʻia nā ʻakika me ka nui o nā momona.
E nānā pono kākou i nā meaʻai momona a me nā meaʻai momona, nā ʻano ʻano like ʻole a me nā ʻano maikaʻi, a ʻoiaʻiʻo hoʻi ko lākou mau waiwai olakino. Ma ka hopena o ka ʻatikala, e loaʻa iā ʻoe kahi ʻike kumu maikaʻi i nā kaʻa kaʻa – a hiki iā ʻoe ke haʻi i nā kaʻapala maikaʻi mai nā kaʻa ʻino.
He aha ke ano o ka carbohydrate?
Mai kahi manaʻo kemika maʻemaʻe, ʻo nā molekala i hana ʻia me ke kalapona, hydrogen, a me nā ʻāpana oxygen. I ka meaʻai, ʻo ka carbohydrate kekahi o nā macronutrients ʻekolu: nā kalapona, nā momona, a me nā protein.
Ma waho aʻe o nā macronutrients, ka mea e hoʻolako i ke kino me ka ikehu (calories) a me nā mea kūkulu hale, aia kekahi mau micronutrients. ʻAʻole lākou e hāʻawi i ka ikehu ma ke ʻano o nā calorie, akā he nui kā lākou mau hana koʻikoʻi. ʻO kēia mau mea he mau huaora, minerala, trace elements, a me nā mea kanu lua.
ʻO nā ʻāpana ʻehā
Hiki ke hoʻokaʻawale ʻia nā kalapona i ʻehā mau ʻāpana:
Sugars: nā kalapona pōkole
Ua kapa ʻia ka hapa nui o nā ʻakika i ʻono ʻono. Nui nā ʻano kō. Hiki ke hoʻokaʻawale ʻia nā ʻano kō i ʻelua ʻāpana nui, ʻo ia hoʻi nā kō maʻalahi, a me nā kō pālua.
- Nā kō maʻalahi (monosaccharides): ʻO nā kō maʻalahi e like me ka B. glucose (dextrose), fructose (fruit sugar), galactose (mucus sugar), a i ʻole mannose, i ʻike ʻia e ka poʻe he nui i kēia manawa he lāʻau lapaʻau ʻē aʻe no nā maʻi maʻi urinary. He maikaʻi ka slime sugar e like me ka ʻike ʻole ʻia. Loaʻa pinepine ia ma ke ʻano a me ka pololei i loko o mākou nā kānaka, ʻo ia hoʻi ma nā wahi āpau i loaʻa iā mākou nā mucous membranes - no laila ka inoa ʻo slime sugar.
- Nā kō ʻelua (disaccharides): Aia nā kō ʻelua e laʻa i ka B. sucrose (ʻo ia ke ʻano o ke kō o ka hale), lactose (waiu kō i ka waiū o nā mammals), a i ʻole ke kō malt (maltose). Loaʻa ka hopena i loko o ke kino o ke kanaka i ka wā o ka hoʻoheheʻe ʻana i ka starch, no ka mea, e wāwahi mua nā enzyme digestive i ka starch i loko o nā molekole maltose pākahi a laila wale nō - ma kahi ʻanuʻu hou - i ka glucose, i kēia manawa e komo i ke koko a hoʻonui i ke kiʻekiʻe o ke kō koko ma laila. .
- Polysaccharides: nā kalapona kaulahao lōʻihi
ʻO ka mea koʻikoʻi koʻikoʻi o ka nui o nā kō (polysaccharides) he starch. Loaʻa ia, no ka laʻana, i loko o nā hua palaoa, nā ʻuala, nā nati, a me nā legumes, a he nui nā molekole glucose i pili paʻa i kekahi i kekahi.
Ke hoʻohālikelike ʻia i ka mono- a me ka disaccharides, ʻaʻole ʻono ka starch. Inā ʻoe e ʻai i nā meaʻai starchy. No ka laʻana, inā ʻoe e nahu i ka berena a i ʻole ka ʻuala no ka manawa lōʻihi a maikaʻi ka salivate, e lilo ko lākou ʻono i mea ʻono a ʻono. Ma muli o ka hoʻomaka ʻana o ka ʻai ʻana i ka waiʻona i loko o ka waha inā ʻai mālie ke kanaka a nau maikaʻi loa, ʻaʻole i loaʻa i kēia lā ke koi ʻia nā mea a pau no ka manawa.
Loaʻa ʻia ʻo Ptyalin, kahi enzyme e hoʻoheheʻe ana i ka carbohydrate, i loko o ka saliva. Na ka ptyalin e hoʻohuli i ka mākiko i loko o nā kaʻapona pōkole. ʻOi aku ka pōkole o nā kaulahao carbohydrate, ʻoi aku ka ʻono.
Fiber: fiber hiki ʻole ke ʻai
ʻO ka fiber dietary kekahi i nā carbohydrates. ʻAʻole hiki i nā kānaka ke ʻeli i ka fiber no ka mea ʻaʻole lākou i nā enzyme digestive kūpono. Hiki ke hoʻohana i ka ʻōpala a hoʻokaʻawale iā ia i loko o nā waikawa momona pōkole wale nō e noho ana i loko o ka ʻōpū nui o ke kanaka. Hiki i kēia mau mea ke lilo i kumu ikehu no nā ʻōpū o ka paia o ka ʻōpū, kōkua i ka hoʻoulu hou ʻana i ka mucosa ʻōpū, a no laila ʻo ia kekahi o nā kumu nui loa i ʻōlelo ʻia ai ka fiber no ke olakino no ka ʻōpū.
ʻO nā waiʻona kō e like me ka xylitol, sorbitol, a me ka mannitol
Ua helu pū ʻia nā ʻawaʻawa koʻikoʻi ma waena o nā carbohydrates. Ua ʻono lākou e like me ke kō akā alakaʻi i ka hoʻokuʻu ʻana o ka insulin haʻahaʻa ma mua o ke kō. ʻO nā mea inu ʻona ko xylitol, sorbitol, a i ʻole mannitol.
Eia nō naʻe, ʻoiai he 4.1 kcal ka nui o nā kalapona "maʻamau" i kēlā me kēia gram, ʻo ka mea inu ʻawaʻawa maʻamau he 2.4 kcal wale nō i ka gram, ʻo ia ke kumu i hoʻohana pinepine ʻia ai i nā meaʻai.
ʻAʻole ʻae maikaʻi ka poʻe he nui i ka waiʻona koʻikoʻi no ka mea hiki iā lākou ke alakaʻi i nā pilikia digestive e like me ka flatulence, ʻeha ʻōpū, a me ka maʻi maʻi mai kahi maʻi pākahi. He mea weliweli ʻo Xylitol i nā ʻīlio, ʻo ia ke kumu ʻoi aku ka maikaʻi o ka loaʻa ʻole o nā mea ʻono/keke i loko o ka xylitol i loko o ka hale inā makemake ka ʻīlio e kōkua iā ia iho. ʻAʻole ʻike ʻia nā mea ʻona ʻona ʻē aʻe i kēia pilikia, akā ʻoiaʻiʻo, ʻaʻole pono e hāʻawi ʻia i nā ʻīlio.
ʻO ka pōmaikaʻi nui o ka waiʻona kō no ke kanaka, ʻaʻole ia e hoʻolaha i ka caries, ʻo ia hoʻi, ʻaʻole hiki ke hoʻohana ʻia i mea ʻai e ka bacteria caries. ʻO ka mea kūikawā, ua manaʻo ʻia ʻo xylitol e hakakā i ka caries. ʻAʻole pono ʻoe e ʻai i ke kō a i ʻole ka waiʻona e hana i kēia. ʻOi aku ka maikaʻi o nā holoi waha me ka xylitol.
ʻO nā kuleana o nā carbohydrates
ʻO ka hana nui o nā carbohydrates (sugar and starch) ka hāʻawi ʻana i ka ikehu. ʻO ka hapa nui o nā huaʻai - inā mai ka huaʻai, ka berena, ka pasta, nā kuki, a i ʻole ke kō i loko o ke kofe - no laila e wāwahi mua ʻia i ka glucose a laila puhi ʻia (hoʻololi i ka ikehu) i loko o ke kelepona. Inā ʻaʻohe pono o ka ikehu, hoʻololi ʻia ka glucose i ka momona a mālama ʻia i loko o nā mea momona, ʻo ia ke kumu e hiki ai i ka nui o nā meaʻai momona momona ke kōkua i ka momona.
He ʻokoʻa nā meaʻai meaʻai ma ʻaneʻi, e ʻike i luna. ʻAʻole lākou e hāʻawi i ka ikehu no ka mea ʻaʻole hiki ke hoʻoheheʻe ʻia. Ma muli o ka pua o ka ʻōpū, akā naʻe, ʻo ia paha ka hihia o kekahi poʻe - ʻoi aku ka nui o ke kaumaha - e hoʻopaʻa i kahi helu nui o nā maʻi bacteria o ka ʻōpū (hiki ke hoʻololi i ka fiber), no laila hāʻawi pū ka fiber i nā calorie hou aʻe no kēia poʻe.
Hiki i ke kūkulu ʻia ʻana o ka pua ʻōpū (hoʻoponopono ʻana i ka ʻōpū) ke kōkua i ka hoʻololi ʻana i ke ʻano o ka pua ʻōpū i ke ʻano o ka haki ʻole ʻana o ka fiber a ʻaʻole hiki ke kōkua hou i ka momona.
Loaʻa a hoʻokaʻawale ʻia nā carbohydrates
ʻO nā hihia kakaʻikahi, ʻai kekahi i ke kō maʻemaʻe a i ʻole ka mākiko maʻemaʻe. Akā, ʻokoʻa loa ka ʻokoʻa o ka carbohydrate i kā mākou meaʻai. ʻOiai ʻo nā meaʻai holoholona i waena o nā meaʻai haʻahaʻa-carbohydrate, ʻo ka hapa nui o nā mea hoʻolako carbohydrate mai ke aupuni mea kanu. A ma ʻaneʻi hoʻi, aia nā meaʻai kiʻekiʻe-carbohydrate (ʻuala, cereals) a me nā meaʻai haʻahaʻa-carbohydrate (lau lau, hua).
Eia nō naʻe, ʻokoʻa nā meaʻai i loaʻa i ka carbohydrate ʻaʻole wale ma ke ʻano o ka nui o nā carbohydrates i loko o lākou akā i ke ʻano o ko lākou maikaʻi:
Hoʻokaʻawale pinepine ʻia nā meaʻai momona i ʻelua mau pūʻulu: "nā carbohydrates maʻalahi" a me nā "carbohydrate paʻakikī". I ko mākou manaʻo, ʻo ka hoʻokaʻawale ʻana i nā "carbohydrates holoʻokoʻa" (complex = good carbohydrates) a me nā "carbohydrates isolated or refined carbohydrates" (simple = bad carbohydrates) ʻoi aku ka noʻonoʻo a ʻoi aku ka maʻalahi o ka hoʻomaopopo ʻana.
ʻO nā carbohydrates holoʻokoʻa he mau kalapona maikaʻi
Loaʻa i nā waiʻaleʻa holoʻokoʻa nā meaʻai waiwai waiʻona i hoʻoponopono ʻole ʻia i loaʻa i ko lākou ʻano fiber kumu.
ʻO nā laʻana o nā meaʻai holoʻokoʻa i waiwai i ka carbohydrate he mau huaʻai, huaʻai, legumes, ʻuala, a me nā kīʻaha piha. Manaʻo ʻia kēia mau meaʻai i ke olakino. "Ma keʻano laulā" no ka mea he mau kānaka liʻiliʻi e hoʻomohala i ka intolerance a i ʻole allergy i kekahi a i ʻole nā meaʻai ʻē aʻe. ʻOiaʻiʻo, no kēia poʻe, ʻaʻole maikaʻi nā meaʻai hiki ʻole iā lākou ke ʻae ʻia, ʻaʻohe mea e pono ai lākou no nā poʻe ʻē aʻe.
ʻO nā kalapona maikaʻi nō hoʻi kēlā mau kalapona i loaʻa ka haʻahaʻa glycemic haʻahaʻa a i ʻole index, ʻo ia hoʻi, ʻaʻole lākou e hoʻolei i ke kiʻekiʻe o ke kō koko e like me nā kalapona i hoʻomaʻemaʻe ʻia.
ʻO nā kaʻa kaʻawale he mau kalapona maikaʻi ʻole
ʻO nā kaʻaleʻa i hoʻomaʻemaʻe ʻia/kaʻawale, ma kekahi ʻaoʻao, ua hana ʻia ma ka ʻoihana ma kekahi ʻano a i ʻole kekahi, ʻo ke kaʻina hana no ka wehe ʻana i ka fiber content, ka mea maʻamau e hoʻonui i ke ola o ka meaʻai i nīnau ʻia a maʻalahi paha ka hoʻohana ʻana i ka ʻoihana meaʻai, akā ʻaʻole pono e hoʻomaikaʻi maikaʻi. Eia ʻekolu laʻana:
- Ma kēia ʻano, lilo ka palaoa ʻala piha i ka palaoa keʻokeʻo (=extract flour) - wehe ʻia nā ʻāpana waho a me ka germ o ka palaoa holoʻokoʻa, a no laila ʻaʻole wale nā mea ʻai akā ʻo ka hapa nui o nā mea koʻikoʻi.
- Lilo ka laiki holoʻokoʻa i laiki poni - ma ʻaneʻi hoʻi, wehe ʻia nā papa waho a me nā mea koʻikoʻi koʻikoʻi.
- Hoʻohana ʻia ke kō/beets koʻo i mau mea ʻono koʻikoʻi (ke kō o ka hale) ma ka hoʻohana ʻana i kā lākou wai wale nō, hoʻolapalapa ʻia i lalo, hoʻomaʻemaʻe a hoʻoheheʻe ʻia - ʻaʻohe mea koʻikoʻi i koe, a ʻo ka fiber naʻe.
ʻO kaʻoiaʻiʻo, ʻo kēlā mau meaʻai a pau i hana ʻia mai nā meaʻai i ʻōlelo ʻia i loko o kēia ʻāpana, e laʻa me B. Pasta a me nā meaʻai i kālua ʻia mai ke kō a me ka palaoa keʻokeʻo (keke, biscuits, snacks, croissants, rolls, bread, etc.), nā mea ʻono (nā mea inu ʻoluʻolu/nā mea inu ikaika), nā mea ʻono, ketchup a me nā huahana hoʻopau ʻē aʻe i loaʻa ka nui o ke kō.
ʻO nā kalapona maikaʻi ʻole: nā hopena olakino
He nui nā haʻawina e hōʻike ana e pili ana ka ʻai ʻana i ka meaʻai i hoʻomaʻemaʻe ʻia, ʻo ia hoʻi, ʻino, nā carbohydrates me nā pilikia olakino - e like me ka B. obesity a me ka maʻi diabetes type 2. ʻO kēia mau kalapona maikaʻi ʻole ke kumu e piʻi ai ke kō koko, a ma ia hoʻi e alakaʻi ai i ka makemake no ka nui o nā kaʻa, nā meaʻai maikaʻi ʻole, a ʻoi aku ka nui o ka momona.
ʻO ka loli o ke kō koko a me nā maʻi mau
Hoʻopili pū ʻia ka loli ʻana o ke kō koko ikaika me nā kaʻina inflammatory maʻi - a no ka mea kokoke i kēlā me kēia maʻi maʻi e pili pū ana me nā kaʻina inflammatory, hiki i nā haʻalulu maikaʻi ke hoʻoikaika i kēia mau maʻi, hoʻoikaika a hoʻopaʻa i ko lākou ho'ōla.
Akā ua manaʻo ʻia ʻo ka momona he pro-inflammatory, no laila, loaʻa i nā haʻahaʻa maikaʻi ʻole ka hopena hoʻoneʻe. No ka mea, ʻo ka momona o ka ʻōpū he ʻiʻo hoʻoikaika hormone a hoʻokumu i u. nā ʻelele ʻāhuehue. ʻOi aku ka liʻiliʻi o nā haʻahaʻa kaʻawale āu e ʻai ai, ʻoi aku ka maʻalahi o ka lilo ʻana o ke kaumaha a ʻoi aku ka liʻiliʻi o ka loaʻa ʻana o kahi maʻi maʻi.
Ka nele o nā mea ola
ʻO nā meaʻai kiʻekiʻe i loko o nā kaʻaleʻa i hoʻomaʻemaʻe ʻia he haʻahaʻa hoʻi i nā meaʻai pono. ʻO ia ke kumu e makemake ai ka poʻe e ʻōlelo: He "calorie nele", ʻo ia hoʻi, hāʻawi kēia mau meaʻai i nā calorie akā ʻaʻohe mea koʻikoʻi. ʻO ka mea makemake i ka ʻai ʻana i nā mea ʻawaʻawa maikaʻi ʻole, hiki ke hoʻomohala i ka nele o nā mea koʻikoʻi i ka wā lōʻihi.
ʻAʻohe mana hou i ka ʻai ʻana i ke kō
ʻAʻole ʻike pinepine ʻia nā kalapona maikaʻi ʻole i ka nānā mua ʻana. Hoʻohui ʻia ka nui o ke kō i nā huahana hoʻopau ʻia, ʻaʻole ʻoe e noʻonoʻo mai kēia mau meaʻai, e laʻa me nā ʻū, nā mea ʻono, nā yogurt huaʻai, nā wai, nā lemonade, nā meaʻai, nā meaʻai mākaukau, a pēlā aku. kō.
Hiki i nā mea kūʻai ke heluhelu ʻole i ka papa inoa meaʻai o kā lākou meaʻai hiki ke nalo koke i ka ʻai ʻana o ke kō ma muli o ke kō i hūnā ʻia a hoʻopau i ka ʻai ʻana i ke kō ma mua o ko lākou makemake maoli. Eia kekahi, ʻaʻole maikaʻi loa nā mea ʻē aʻe o ia mau huahana.
Ke kumu o ke kumu nui o ka make
ʻAʻole he mea kupanaha ka pili ʻana o ke kō huna i nā ʻano maʻi āpau, e laʻa me B. ke koko kiʻekiʻe, ke kiʻekiʻe o ke koko momona, kiʻekiʻe ka nui o ka uric acid, ka momona momona, ka maʻi diabetes, ka momona, a pēlā aku. pela. B. ka pilikia o nā maʻi cardiovascular, ʻo ia ke kumu maʻamau o ka make i ko mākou manawa.
No laila, ʻaʻole i ʻōlelo ʻia he mau kalapona maikaʻi ʻole. I kēia manawa, ʻaʻole naʻauao loa ka hoʻomāinoino ʻana i ka pūʻulu holoʻokoʻa o nā ʻakika no ka mea aia kekahi mau meaʻai pono ʻole i kēia pūʻulu me nā meaʻai olakino.
Ma hope o nā mea a pau, ʻaʻole hiki ke hoʻohālikelike ʻia kahi pā Mars me kahi ʻāpala, ʻaʻole hiki ke hoʻohālikelike ʻia kahi ʻāpana keke me ka ʻuala ʻaʻahu, a ʻaʻole hiki ke hoʻohālikelike ʻia ka papa ʻaina me kahi ʻāpana o ka palaoa spelled wholemeal. No laila, kūpono loa nā ʻakika maikaʻi i ka meaʻai olakino.
ʻO nā kalapona maikaʻi: nā hopena olakino
ʻAʻole i loaʻa i nā ʻakika maikaʻi a i ʻole nā meaʻai kiʻekiʻe-carbohydrate wale nō i loko o ka carbohydrates, akā he nui nā mea koʻikoʻi a me nā ʻōpala. ʻAʻole lākou e hoʻoulu i ke kō koko koko, a no laila ʻaʻole makemake i ka meaʻai, a no laila ʻaʻole ia e hoʻopilikia i nā maʻi inflammatory mau.
Hōʻike nā haneli o nā haʻawina e pili ana i nā haʻahaʻa fiber kiʻekiʻe (nā mea kanu, nā huaʻai, nā legumes, nā kīʻaha holoʻokoʻa) i ka ʻai ʻana i kēia mau meaʻai e hoʻomaikaʻi ai i ke olakino metabolic a hoʻemi i ka pilikia o ka maʻi.
ʻAʻole pili i ke kumuhana piha āu e ʻimi nei no nā haʻawina, inā he huaʻai a i ʻole nā hua hoʻokahi, inā he pseudo-grains, nati, pīni, pī, a i ʻole nā huaʻai, e maikaʻi nā hopena.
ʻO kekahi o nā cereals kaulana loa a maikaʻi hoʻi, ʻo ia ka ʻoat, kahi e hāʻawi ai i nā mea koʻikoʻi nui a me nā mea ʻala i hiki i ka liʻiliʻi o ka ʻai ʻana i kēlā me kēia lā e lawa i ka hoʻomaikaʻi ʻana i ka meaʻai. Ua like ke kūlana me ka quinoa pseudo-grain, millet, a i ʻole buckwheat.
ʻO ka pī, ka moa, a me nā legumes ʻē aʻe e hāʻawi i nā mea ʻala, nā minerala, a me nā antioxidants a me ka protein a me ka fiber kiʻekiʻe maoli. ʻAʻole hoʻi e haʻi i nā nati, ka mea e pale ai i ka puʻuwai a me ka pancreas a loaʻa pū kekahi hopena anti-cancer.
ʻO nā kalapona maikaʻi: Meaʻai mua
Ua ʻai pū ʻia nā kalapona no nā kaukani makahiki he nui - inā ma ke ʻano o nā aʻa, nā ʻuala, nā nati, nā ʻanoʻano mauʻu, nā legumes ʻaʻole, a i ʻole nā hua. ʻO ka maʻi obesity, ma kekahi ʻaoʻao, ua hoʻomaka wale ʻia i ka hopena o ke kenekulia 20, a ʻo ke ʻano maʻi maʻi diabetes type 2 ma hope koke iho. No laila, ʻaʻole kūpono ka hoʻopiʻi koke ʻana i nā meaʻai a mākou e ʻai ai no nā kaukani makahiki no nā pilikia olakino hou i ulu nui ʻia no ka mea he noho mākou a e hoʻomākaukau ka ʻoihana meaʻai i kā mākou meaʻai.
Eia kekahi, e hoʻomanaʻo i ka nui o nā poʻe i ke olakino maikaʻi loa me ka ʻai ʻana i ka meaʻai kaʻa a i ʻole - ma mua o ka mana o ka ʻoihana meaʻai - e laʻa me B. ka poʻe noho ma Okinawa (Iapana) a i ʻole ka poʻe mai Kitava (Pacific) . ʻAi a ʻai paha lākou a pau i ke kiʻekiʻe o ka carbohydrates, akā i ka manawa like wale nō ka meaʻai maoli, ʻo ia hoʻi, e like me ka meaʻai kūlohelohe, unprocessed, a me ka ʻoihana ʻaʻole i hoʻololi ʻia i nā meaʻai waiwai i nā mea nui a me ka fiber.
Eia nō naʻe, i ka manawa e hoʻololi ai ka mea ʻai maoli i nā ʻakika i hoʻomaʻemaʻe ʻia a hoʻomaʻemaʻe ʻia, e emi ana ko lākou pae kino, a komo ka maʻi maʻi.
Hiki iā ʻoe ke ola me ka ʻole o ka carbohydrate, akā ʻaʻole pono ʻoe
Hiki iā ʻoe ke ola me ka ʻole o ka carbohydrate, e like me ka wehewehe ʻana a nā mea pā haʻahaʻa. ʻOiaʻiʻo kēlā, akā he aha ka manaʻo o ka hoʻokomo ʻana iā ʻoe iho i kēlā me ka nui o nā meaʻai kiʻekiʻe-carb ʻaʻole wale ka ʻono maikaʻi akā he olakino maikaʻi nō hoʻi?
Nui nā meaʻai ʻaʻole pono i ke ola akā maikaʻi loa ke ʻai ʻoe. No ka laʻana, hiki iā ʻoe ke ola maikaʻi me ka ʻole o ka walnuts, dandelion, endive, parsley, nā ʻōpala hou i ʻohi ʻia, etc. Akā, no ke aha ʻoe e hana ai pēlā? He mau meaʻai ʻono ia e hāʻawi i ke kino me nā mea kōkua nui a hoʻōla. Hoʻohana like ʻia i nā meaʻai ʻē aʻe e pili ana i ke ʻano o ka carbohydrates.
E hoʻoholo i kahi meaʻai noʻonoʻo
ʻOiaʻiʻo, ʻike ʻoe i kekahi a i ʻole kekahi hoa, hoa hana, a pili paha e ʻai nui nei i nā waiʻaleʻa maikaʻi ʻole a ola maikaʻi loa. ʻOiaʻiʻo, aia kēia poʻe. E like me nā kaulahao a me nā poʻe haʻuki ʻole i kūpono i ka 80.
No mākou naʻe, ʻaʻole ia e pili ana i ka ʻimi ʻana i kēlā mau ʻokoʻa i lilo i mau makahiki me nā meaʻai maikaʻi ʻole a me nā nohona. He mea hou aʻe e pili ana i ka ʻike pehea e hiki ai iā ʻoe ke hana i mea e hoʻonui ai i ka manawa o ke ola hauʻoli, olakino, a ma luna o nā mea a pau, ʻoi aku ka noʻonoʻo ʻana i ke ola - a loaʻa pū kēia i kahi meaʻai olakino i koho ʻia i loko o ka maikaʻi, akā inā hiki ʻaʻole nā carbocarba maikaʻi ʻole. pono.
E hoʻāʻo e ʻike i ke ʻano o ka meaʻai i kūpono iā ʻoe! Inā ʻoe e ʻike nei i nā mea kanu a me nā salakeke e lilo ana i mea nui nou a ke ʻike nei ʻoe i nā kalapona maikaʻi a me nā kumu protein kiʻekiʻe ma ke ʻano he kīʻaha ʻaoʻao, a laila aia ʻoe ma ke ala maikaʻi loa.
