E aʻo pono kākou i ke ʻano o nā kalapona a me ko lākou koʻikoʻi i kou kino.

Ua noʻonoʻo paha ʻoe pehea e hāʻawi ai ka meaʻai a mākou e ʻai ai i ka ikehu i ko mākou kino? A i ʻole ua noʻonoʻo paha ʻoe he aha nā kalapona a no ke aha lākou he mea nui iā mākou? I kēia lā, e kamaʻilio mākou e pili ana i kēia mau meaʻai koʻikoʻi i kapa ʻia he kalapona ma ke ʻano maʻalahi loa hiki iā ʻoe ke hoʻomaopopo maʻalahi.

He aha nā kalapona?

I ka ʻōlelo maʻalahi, ʻo nā kalapona ke ʻano nui o ka meaʻai i loaʻa i kekahi o nā mea a mākou e ʻai ai a inu ai. Ma ke ʻano pololei, hāʻule lākou i loko o ka māhele o nā macronutrients . ʻO ke kō, nā starches (e like me nā grains), a me ka fiber nā ʻano kalapona.

Pono ko kākou kino i ʻelua ʻano macronutrients hou aʻe: ka momona a me ka protein. I mea e ola ai ko kākou kino, pono kākou e loaʻa nā meaola ʻekolu i ke kaulike .

No ke aha e pono ai i ko mākou kino nā kalapona?

Eia ka mea nui: ʻO nā kalapona ka wahie nui e hāʻawi ai i ka ikehu i ko mākou kino. E like me kā mākou hoʻokomo ʻana i ka ʻaila a i ʻole ka diesel i loko o ke kaʻa, hoʻoikaika nui ʻia ko mākou kino e kēia mau kalapona e hana, noʻonoʻo, ʻai, holo, lele, a hana i kēia mau mea āpau.

E nānā kākou pehea e hana ai kēia, ʻeā?

1. Ke ʻai kākou i kahi meaʻai i loaʻa nā kalapona, hoʻopau liʻiliʻi kā kākou ʻōnaehana hoʻoheheʻe .

2. A laila, ua komo kēia mau kalapona i wāwahi ʻia, a mākou e kapa nei he glucose a i ʻole ke kō koko , i loko o ko mākou koko.

3. A laila hana ko mākou kino i kahi hormone i kapa ʻia ʻo insulin . Kōkua kēia insulin i ka glucose i hōʻiliʻili ʻia i loko o ke koko e hoʻouna ʻia i nā ʻāpana o ko mākou kino a hana i ka ikehu.

4. E noʻonoʻo, inā loaʻa i ko mākou kino ka glucose ma mua o ka mea e pono ai, mālama ia i loko o ko mākou mau ʻiʻo a me ke akepaʻa no ka hoʻohana ʻana ma hope.

5. Inā ʻoi aku ka palena o ka mālama ʻana, a laila mālama ke kino i kēia glucose keu ma ke ʻano he momona .

ʻO ka nui o nā kalapona a mākou e ʻai ai e hoʻopilikia pololei i ko mākou pae kō koko. Inā ʻai nui mākou i nā kalapona, hiki ke piʻi aʻe ko mākou pae kō koko. Ua kapa ʻia kēia he `(hyperglycemia).` Inā hoʻomau kēia ʻano, ʻoi aku ka nui o kou pilikia o ka loaʻa ʻana o ka `(Diabetes Mellitus).` Eia kekahi, inā ʻaʻole ʻai kekahi poʻe i nā kalapona lawa, hiki ke emi iho ko lākou pae kō koko. Ua kapa ʻia kēia he `(hypoglycemia)`.

He aha ka ʻokoʻa ma waena o nā kalapona maʻalahi a me nā kalapona paʻakikī?

ʻAe, i kēia manawa e nānā kākou i nā ʻano nui ʻelua o nā kalapona. ʻO lākou nā kalapona maʻalahi a me nā kalapona paʻakikī.

ʻO ka ʻokoʻa ma waena o nā mea ʻelua e pili ana i ke ʻano kemika o kahi meaʻai a me ka wikiwiki o ka ʻeli ʻana o ko mākou kino .

• Nā Kalapona Paʻakikī: ʻOi aku ka lōʻihi o ka ʻeli ʻana o ko kākou kino i kēia mau mea. No laila, ke ʻai kākou i kēia mau mea, ʻaʻole e piʻi koke ke kiʻekiʻe o ke kō koko. ʻO lākou nā mea e hāʻawi i ka ikehu i ke kino. Eia kekahi, loaʻa i kēia mau kalapona paʻakikī ka nui o nā huaora, nā minelala a me ka fiber e pono ai ko kākou kino. Ua like kēia me kā kākou mau hoaaloha maikaʻi loa, he mea pono loa ia no ke kino. No ka laʻana, ka laiki bran, ka ʻoka, ke kurakkan, nā mea kanu, nā huaʻai (kekahi).

• Nā Kalapona Maʻalahi: Ma ka ʻaoʻao ʻē aʻe, ʻo nā kalapona maʻalahi kahi ʻano kō i hoʻoheheʻe koke ʻia . No laila, ke ʻai ʻoe i kēia mau mea, piʻi koke ke kiʻekiʻe o ke kō koko. E noʻonoʻo i ke kiʻekiʻe e hiki mai ana ma hope o ka inu ʻana i kahi mea inu ʻono. Akā e iho koke ana kēlā kiʻekiʻe. Inā ʻai nui ʻoe i nā kalapona maʻalahi, ʻoi aku ka nui o kou kaumaha, loaʻa ka maʻi diabetes, ka maʻi puʻuwai, a hoʻonui i kou pae cholesterol. No ka laʻana, nā mea e like me ke kō, nā mea ʻono, ka berena keʻokeʻo, a me nā keke. Pono ʻoe e akahele iki me kēia mau mea.

E noʻonoʻo e pili ana i ia mea, ka manaʻo āu e loaʻa ai ke ʻai ʻoe i kahi ʻāpana berena keʻokeʻo, a me ka manaʻo āu e loaʻa ai ke ʻai ʻoe i kahi laiki bran. Hiki i ka berena keʻokeʻo ke hoʻopōloli koke iā ʻoe, akā ʻo ka laiki bran e hoʻomāʻona iā ʻoe no ka manawa lōʻihi, ʻeā? ʻO ia ka ʻokoʻa.

No laila, he mea ʻino maoli anei nā kalapona maʻalahi?

He mea paʻakikī iki ke lepili koke i nā mea e like me, "ʻAuē, he maikaʻi kēia, he maikaʻi ʻole kēia. " ʻAʻole pono nā kalapona maʻalahi he "ʻino." Eia naʻe, ʻaʻole lākou e hāʻawi i nā meaola like me nā kalapona paʻakikī e hāʻawi ai i ko mākou kino.

ʻO ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻokomo ʻana i ka nui o nā kalapona paʻakikī i piha i nā meaʻai i kāu papaʻai a e kāohi a hoʻohaʻahaʻa i kāu lawe ʻana i nā kalapona maʻalahi. He mea naʻauao ke kūkākūkā me kāu kauka no ka ʻōlelo aʻoaʻo meaʻai e kūpono loa iā ʻoe.

He aha nā ʻano kalapona?

ʻEkolu mau ʻano nui o nā kalapona i loko o ka meaʻai a me nā mea inu:

1. ʻO ke olonā

2. Nā Mānoanoa

3. Nā kō

ʻO ka Fiber a me nā Starches nā ʻano o nā Carbohydrates Paʻakikī . ʻO ke kō nā ʻano o nā Carbohydrates Maʻalahi.He ʻano. Inā ʻoe e nānā i ka lepili meaʻai ma kahi pūʻolo meaʻai āu e kūʻai ai mai ka hale kūʻai, e ʻike ʻoe iā ia i helu ʻia ʻo "Total Carbohydrates." ʻO ia hoʻi ka huina o nā ʻano ʻekolu.

E aʻo iki kākou e pili ana i ka fiber.

• ʻO ka fiber kahi mea i loaʻa i nā meaʻai mea kanu, e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa. ʻO nā meaʻai holoholona, ​​​​e like me nā huahana waiū a me ka ʻiʻo a me ka iʻa, ʻaʻohe fiber iki.
• He ʻano paʻakikī a olakino hoʻi ka fiber o ka carbohydrate. ʻElua ʻano nui o ka fiber: ka fiber hiki ke hoʻoheheʻe ʻia ( kahi e hoʻoheheʻe ʻia i ka wai) a me ka fiber hiki ʻole ke hoʻoheheʻe ʻia (ʻaʻole ia e hoʻoheheʻe ʻia i ka wai). No ka laʻana, aia i loko o ka kulina ka fiber hiki ʻole ke hoʻoheheʻe ʻia.
• ʻOiai ʻaʻole hiki i ko mākou kino ke hoʻoheheʻe maikaʻi i ka fiber, kōkua kēia fiber hiki ke hoʻoheheʻe ʻia a me ka fiber hiki ʻole ke hoʻoheheʻe ʻia me ka ʻai ʻana i kona hele ʻana ma o ko mākou ʻōpū, e pale ana i ka paʻa ʻana o ka ʻōpū. ʻAʻole wale ia, kōkua pū ka fiber i ka hoʻomalu ʻana i nā pae kō koko, hoʻohaʻahaʻa i nā pae cholesterol, a mālama iā mākou i ka māʻona no ka manawa lōʻihi .
• Manaʻo nā loea meaʻai e ʻai nā pākeke ma ka liʻiliʻi he 25 a 30 grams o ka fiber i kēlā me kēia lā, akā ʻo ka hapa nui o ka poʻe e ʻai wale i ka hapalua o ia nui.
• ʻO kekahi mau meaʻai i waiwai i ka fiber:
• Nā nati e like me ka pī, ka chickpeas, ka lentil, ka pi ʻōmaʻomaʻo, a me nā pīnati.
• ʻO nā hua, ʻoi aku hoʻi nā mea hiki ke ʻai pū ʻia me ka ʻili (nā ʻāpala, nā pea) a me nā hua me nā ʻāpana (nā hua).
• Nā nati (ʻalemona, walnuts), nā hua paukena, nā hua pua nānālā.
• Nā huahana palaoa holoʻokoʻa (laiki ʻeleʻele, oats, millet, berena palaoa holoʻokoʻa a me ka pasta).
• Nā mea kanu (kulina, broccoli, cauliflower, paukena).

He aha nā starch?

• He ʻano kalapona paʻakikī nō hoʻi nā starch . Hāʻawi lākou i ko mākou kino me nā huaora a me nā minelala (micronutrients).
• ʻOi aku ka lōʻihi o ka hoʻoheheʻe ʻana o nā kalapona paʻakikī, no laila kōkua lākou i ka mālama ʻana i nā pae kō koko a hoʻomau i ka māʻona no ka manawa lōʻihi . Hāʻule ka hapa nui o nā meaʻai starchy i loko o kēia māhele.
• Nā meaʻai i loaʻa nā starch:
• Nā legumes e like me ka pī, ka pi, ka lentils, a me ka pipi kau.
• Nā huaʻai (ʻāpala, huaʻai, wai meli).
• Nā huahana palaoa holoʻokoʻa (laiki ʻeleʻele, ʻoka, berena palaoa holoʻokoʻa a me ka pasta).
• Nā mea kanu (kulina, pi, ʻuala).

E makaʻala hoʻi kākou i nā kō.

• He ʻano kalapona maʻalahi nā kō . Hoʻoheheʻe koke ko mākou kino i kēia mau kalapona maʻalahi.No laila, piʻi koke ke kiʻekiʻe o ke kō koko, a laila hāʻule koke. Ma hope o ka ʻai ʻana i kahi meaʻai ʻono, manaʻo koke ʻoe i ka nui o ka ikehu, ʻeā? Akā ma hope o kekahi manawa, manaʻo paha ʻoe i ka luhi a me ka hiamoe. Eia ke kumu.
• ʻElua ʻano nui o ke kō:
• ʻO ke kō kūlohelohe: ʻO ke kō i loaʻa i ka waiū a me nā hua hou e hāʻule i loko o kēia māhele.
• Nā kō i hoʻohui ʻia: ʻO kēia ke kō i hoʻohui ʻia i nā mea e like me nā mea ʻono, nā biscuits, nā keke, nā hua i loko o ka pahu, nā mea inu hua (kekahi), a me ka soda.
• Hiki ke kapa ʻia nā kō ma nā inoa like ʻole ma nā lepili meaʻai. E ʻike paha ʻoe i nā inoa e like me kēia:
• ʻO ka nekita Agave
• ʻO ka syrup kō a i ʻole ka syrup kulina
• ʻO Dextrose, Fructose, Sucrose
• Meli
• Molases
• kōpaʻa
• He mea nui ka hoʻēmi ʻana i ke kō no ka mālama ʻana i nā pae kō koko olakino. Eia kekahi, ʻo nā meaʻai kiʻekiʻe i ke kō he kiʻekiʻe i nā calorie. Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha. E hoʻēmi i nā meaʻai i hoʻomaʻemaʻe ʻia (berena keʻokeʻo, nā huahana palaoa keʻokeʻo), nā mea ʻono, nā mea ʻono, a me nā mea inu ʻono i ka hiki.
• Ua ʻōlelo ka ʻAhahui Puʻuwai ʻAmelika (AHA):
• No ka hapa nui o nā wahine, ʻaʻole ia e ʻōlelo ʻia e ʻai ma mua o 25 grams (6 teaspoon a i ʻole 100 calories) o ke kō i hoʻohui ʻia i kēlā me kēia lā .
• No ka hapa nui o nā kāne, ʻaʻole ia e ʻōlelo ʻia e ʻai ma mua o 36 grams (9 teaspoons a i ʻole 150 calories) o ke kō i hoʻohui ʻia i kēlā me kēia lā .

ʻEhia mau kalapona āu e pono ai i kēlā me kēia lā?

ʻAʻohe helu paʻa o nā kalapona āu e ʻai ai i kēlā me kēia lā. Aia ia i nā kumu he nui , me kou makahiki, ke kāne, nā kūlana olakino āu e loaʻa ai (e like me ka maʻi diabetes), kāu pae hana i kēlā me kēia lā, a inā ʻoe e hoʻāʻo nei e hōʻemi i ke kaumaha. ʻIke kekahi poʻe me ka maʻi diabetes e kōkua ka helu ʻana i nā kalapona i ka kaohi ʻana i ko lākou pae kō koko.

No ka hapa nui o nā kānaka, ke paipai nei ke Keʻena Mahiʻai o ʻAmelika Hui Pū ʻIa (USDA) i ka ʻai ʻana e like me ke kumumanaʻo "Healthy Plate" . ʻO ia hoʻi:

• E hoʻopiha i ka hapalua o kāu pā me nā huaʻai a me nā mea kanu .
• E hoʻopiha i ka hapahā o kāu pā me nā palaoa piha (e like me ka laiki ʻeleʻele, buckwheat, a me ka palaoa atta).
• E hoʻopiha i ka hapaha ʻē aʻe me ka protein (e like me ka iʻa, ka ʻiʻo, nā hua manu, nā huahana waiū, nā lentil).

He mea maikaʻi anei kahi papaʻai e hōʻemi ana a hoʻopau paha i nā kalapona?

Hoʻemi kekahi poʻe i kā lākou ʻai kalapona e hōʻemi i ke kaumaha. Eia kekahi, paipai kekahi mau kauka i nā meaʻai kūikawā, e like me ka ʻai Keto, no kekahi mau maʻi, e like me ka maʻi epilepsy.

Eia nō naʻe, he mea paʻakikī loa ka mālama ʻana i ia mau kapu no ka manawa lōʻihi. Hiki i kekahi mau meaʻai e kaupalena ana i nā kalapona ke kiʻekiʻe i nā aila a me nā momona holoholona. Hiki i kēia ʻano meaʻai ke hoʻonui i kou pilikia o ka maʻi puʻuwai.

No laila, he mea nui loa ke kūkākūkā me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai, ʻoiai inā ʻoe e noʻonoʻo ana e hōʻemi i nā kalapona.

No laila, ʻo kēia ka mea nui e hoʻomanaʻo ai (Leka Lawe-Home)

ʻAe, ua kamaʻilio nui kākou e pili ana i nā kalapona, ʻeā? ʻO nā mea nui e pono ai ʻoe e hoʻomanaʻo mai kēia mau mea a pau:

• He mea nui nā kalapona no ko kākou kino e noho olakino a hana pono. ʻO lākou ke kumu nui o ka ikehu.
• E ho'āʻo e koho i nā kalapona paʻakikī ma mua o nā kalapona maʻalahi (e like me ka laiki ʻeleʻele, nā palaoa piha, nā mea kanu, a me nā huaʻai).
• E hoʻokomo i nā meaʻai momona e like me ka hiki i kāu papaʻai i waiwai i ka fiber, nā wikamina, a me nā minelala .
• E kaupalena i nā meaʻai a me nā mea inu me nā kō i hoʻohui ʻia (nā meaʻai ʻono a me nā mea inu) i ka hiki.
• E kūkākūkā me kāu kauka a meaʻai meaʻai paha e ʻike ai i ka nui o nā kalapona kūpono iā ʻoe ma muli o kou kūlana olakino a me kou nohona.

Inā ʻoe e hoʻomanaʻo i kēia mau manaʻo a mālama i kāu meaʻai, e hiki nō iā ʻoe ke ola i kahi ola olakino a ikaika hoʻi!

Nā kalapona, ke kō, ka palaoa, ka fiber, ka ʻai olakino, ka meaʻai pono, ka maʻi diabetes