Madeline Adams
Pehea ka nui o ka momona i ke ola kino? A ʻehia ka nui o nā kalapona i komo i loko o kahi meaʻai olakino? ʻO kahi noiʻi a nā kānaka ʻepekema Kanada e pane i kēia mau nīnau.
ʻO ia ka nui o ka momona a me ka nui o nā carbohydrates
ʻAʻole ʻike kekahi i ko lākou ala a puni ka labyrinth o nā ʻano meaʻai like ʻole. ʻO ka haʻahaʻa haʻahaʻa ka mea hope loa no ka manawa lōʻihi, akā i kēia manawa ke hele nei ke ʻano i ka liʻiliʻi o nā carbohydrates, ʻo ia hoʻi ka meaʻai ketogenic.
Eia nō naʻe, nui ka poʻe e hana maikaʻi loa ma ka ʻai ʻana i ka meaʻai kiʻekiʻe-carb, ʻoiaʻiʻo, hiki ke ho'ōla ʻia nā maʻi koʻikoʻi, ʻoiai ke ʻai ʻana i nā kalapona ʻoi aku ma mua o nā lula haʻahaʻa a me keto. No ke aha ia? A he aha ka nui o ka momona a me ka carbohydrates hiki iā ʻoe ke ʻai me ka noʻonoʻo maʻemaʻe?
ʻOi aku ka maikaʻi e koho i ke ala waena
Ua kālailai nā kānaka ʻepekema mai ke Kulanui ʻo McMaster ma Kanada i ka ʻikepili mai kahi noiʻi e pili ana i 135,000 poʻe mai 18 mau ʻāina a puni ka honua. ʻO ka hopena e hōʻeha nui i nā mea he nui. No ka mea, ua hōʻike hou ʻia ʻo ke ala waena ka hopena maikaʻi loa - ma ka liʻiliʻi loa no ke olakino cardiovascular a me ke ola.
Wahi a kēia haʻawina, no laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā helu haʻahaʻa o kēlā me kēia meaʻai - ʻo ia hoʻi nā momona a me nā carbohydrates - ma mua o ka nui nui o kekahi o lākou a me kahi helu liʻiliʻi o kekahi.
Carbs: 50 pakeneka ka maikaʻi
Ua ʻokoʻa ka nui o nā kalapona i hoʻopau ʻia e nā mea komo ma waena o 46 a me 77 ka nui o ka lawe ʻana i ka calorie i kēlā me kēia lā (= ka nui o ka lawe ʻana i ka ikehu i kēlā me kēia lā). ʻO ke kiʻekiʻe o kēia pākēneka, ʻoi aku ka kiʻekiʻe o ka hōʻeha ʻana o ka naʻau a me ka hahau ʻana, a me ka make mua.
Me ka 50 pākēneka carbohydrates pono ʻoe e kūpono no ka mea ʻaʻole i hōʻike ʻia nā haʻahaʻa liʻiliʻi i nā pōmaikaʻi hou aʻe, kākau nā mea noiʻi ma McMaster University. Eia nō naʻe, ʻoi aku ka maikaʻi o kēia nui o ka carbohydrate inā e ʻai ʻia ma ke ʻano o nā huaʻala olakino, ʻo ia hoʻi ma ke ʻano o nā huaʻai, nā huaʻai, a me nā huaʻai piha.
E koho wale i nā kalapona olakino
Ma ka ʻaoʻao ʻē aʻe, ʻaʻole maikaʻi ka helu o nā huaʻai i ʻōlelo ʻia inā ʻai ʻoe ma ke ʻano o ka berena keʻokeʻo a me nā huahana cereal ʻē aʻe i hana ʻia mai ka palaoa keʻokeʻo, inā ʻoe i hoʻohana i ka laiki keʻokeʻo ma mua o ka laiki palaoa holoʻokoʻa a inā ʻoe e ʻai i nā huahana momona i ke kō. .
- Hiki iā ʻoe ke heluhelu e pili ana i ka maikaʻi a me nā mea maikaʻi ʻole ma ʻaneʻi: hiki ke olakino ka carbohydrates, akā hiki ke pōʻino.
- Hiki iā ʻoe ke heluhelu ma aneʻi ʻaʻole ʻo ka momona momona ka mea e pilikia ai ke olakino:
- ʻAʻole nā momona momona ke kumu o ka arteriosclerosis
Eia ke kumu ʻaʻole i koho pono ka iʻa i kēia mau lā: Pehea ka hoʻololi ʻana o ka mercury i ka iʻa i mea pōʻino olakino
E hoʻomaopopo mai nā mea hoʻoponopono ZDG: Akā ʻaʻole i hōʻike ʻia ka poʻe ʻai haʻahaʻa haʻahaʻa maoli i loko o kēia haʻawina, no ka mea, ʻai wale lākou a hiki i ka 30 pakeneka o kā lākou ʻai calorie i kēlā me kēia lā me nā haʻahaʻa (ʻoi aku ka liʻiliʻi), akā i ka haʻawina, ʻo ka haʻahaʻa loa. ʻO ka nui o nā carbohydrates he 46 pākēneka i waiho. No laila, ʻaʻole i kāpae ka haʻawina i ka hiki ke loaʻa i nā meaʻai haʻahaʻa haʻahaʻa nā hopena olakino like.
Hiki ke momona iki!
ʻO kekahi mea kupanaha, ʻo nā hopena ma ke kumuhana o ka momona. ʻO ka poʻe i ʻai i ka 35 pakeneka o kā lākou ʻai calorie i kēlā me kēia lā mai ka momona, ua lōʻihi ka lōʻihi o ka noho ʻana ma mua o ka poʻe i kaupalena i kā lākou momona i ka 10 pakeneka.
Akā manaʻo paha ʻoe e makaʻala me nā momona momona. Ma hope o nā mea a pau, ʻo kēia - ka aila niu egeg, pata, a me nā mea ʻē aʻe - he inoa maikaʻi ʻole no ka mea i ʻōlelo ʻia he mea pōʻino i ke olakino cardiovascular. Akā mamao loa.
ʻO ka ʻōlelo aʻoaʻo ʻaʻole e ʻai ʻoi aku ma mua o 10 pakeneka o ka nui o ka ikehu ma ke ʻano o ka momona momona. Eia naʻe, ua ʻike ʻia ka haʻawina o kēia manawa ʻaʻole pono ʻoe e ʻai liʻiliʻi, no ka mea, ʻo ka ʻai ʻana o ka momona ma lalo o 7 pakeneka he mea pōʻino paha.
E hoʻololi i kekahi mau huaʻai me nā meaʻai momona momona
No laila hiki iā ʻoe ke hoʻololi i kahi ʻāpana o nā ʻakika i hoʻopau nui ʻia me nā momona. Wahi a ka noiʻi Kanada, ʻoi aku ka maikaʻi o nā meaʻai me nā waikawa momona polyunsaturated e like me ka walnuts, nā hua sunflower, flaxseed, a me nā iʻa momona.
ʻEhia ka nui o nā kalapona a me ka nui o nā momona maikaʻi?
I ka hōʻuluʻulu manaʻo, ʻo ka nīnau no ka nui o nā kalapona a me ka nui o nā momona e ola mau ana ka hopena i kēia mau mea:
- Hiki i ka 50 pakeneka o ka nui o ka ikehu ke lilo i mau kalapona olakino (!).
- ʻO 35 pakeneka o ka nui o ka ikehu hiki ke lilo i meaʻai momona kiʻekiʻe, e laʻa me B.
- Nati a hua ʻaila
- Pono ʻoe e ʻai i ka liʻiliʻi ma mua o 10 pakeneka o nā momona momona (e laʻa me ke ʻano o ka aila niu)
Manaʻo nā mea kākau o ke aʻo ʻana e noʻonoʻo hou ʻia nā alakaʻi meaʻai honua ma muli o nā hopena noiʻi.
'Ōlelo Aʻo: Ua hoʻokumu ʻia kēia mau hopena ma kahi noiʻi nānā, no laila ʻaʻole hiki i nā mea noiʻi ke hoʻopili pololei i ke kumu a me ka hopena. Pono ʻoe e hoʻololi i kēia mau hopena haʻawina i kou kūlana olakino ponoʻī. Inā loaʻa iā ʻoe nā pilikia olakino, e kamaʻilio me kāu kauka e pili ana i ka maikaʻi o ka wehewehe ʻana i nā hopena no ʻoe.
