Ua ʻike mākou a pau he mea maikaʻi loa nā mea kanu no ke kino. ʻŌlelo nā kauka a me nā mea lapaʻau meaʻai, "E ʻai i nā mea kanu he nui." Akā, ua ʻike anei ʻoe hiki ke hoʻokaʻawale ʻia nā mea kanu a mākou e ʻai ai i ʻelua mau ʻāpana nui? ʻO ia nā mea kanu i kiʻekiʻe i ka starch a me nā mea kanu i haʻahaʻa i ka starch. Ua like ka momona o kēia mau mea ʻelua, akā ʻo ka hoʻomaopopo ʻana i ka ʻokoʻa ma waena o nā mea ʻelua hiki ke kōkua nui i ka hoʻokō ʻana i kāu mau pahuhopu olakino, e like me ka hōʻemi ʻana i ke kaumaha a me ka kaohi ʻana i ka maʻi diabetes. E kamaʻilio kākou e pili ana i kēia ma ke ʻano maʻalahi i kēia lā.
ʻO ka mea mua, e nānā kākou, he aha kēia mau mea kanu starchy?
E like me ka inoa e hōʻike nei, ʻoi aku ka nui o ka starch i loko o kēia mau mea kanu ma mua o nā mea kanu ʻē aʻe. I ka ʻōlelo maʻalahi, he ʻano carbohydrate ka starch. Hoʻopau ko mākou kino iā ia i glucose e hana i ka ikehu. No laila, ʻoi aku ka kiʻekiʻe o nā carbohydrates a me nā calorie i nā mea kanu me ka nui o ka starch.
Akā, mai makaʻu i ka lohe ʻana i kēlā! Mai noʻonoʻo, "ʻĀ, ʻaʻole maikaʻi kēia mau meaʻai ke ʻai ʻia?" He mau meaʻai nui kēia mau mea kanu i piha i nā antioxidants, nā huaora, a me nā minelala. No laila, pono e hoʻokomo ʻia lākou i loko o kahi papaʻai olakino.
He aha nā huaʻai i kiʻekiʻe i ka starch?
ʻO ka hapa nui o nā mea kanu kaulana loa a mākou e ʻai ai a puni ka honua a ma ko mākou ʻāina e pili ana i kēia māhele.
- ʻUala keʻokeʻo
- ʻUala
- Kasava
- Kulina
- Pī ʻōmaʻomaʻo
- Pīni Lima
- ʻUku hoʻoilo
- Nā ʻūpā
- ʻŌhiʻa
No laila, ehia ka nui o kēia mau mea āu e ʻai ai?
ʻOiai he kiʻekiʻe iki lākou i nā kalapona a me nā calorie, he mea nui e ʻai iā lākou me ke kaulike. He mea nui loa kēia inā loaʻa iā ʻoe ka maʻi diabetes a i ʻole e hoʻāʻo nei e hoʻemi i ke kaumaha. ʻO ka ʻōlelo aʻoaʻo maʻamau, ʻo ia ka ʻai ʻana ma kahi o 4-6 kīʻaha o nā mea kanu starchy i kēlā me kēia pule. Eia nō naʻe, inā loaʻa iā ʻoe kahi maʻi e like me ka maʻi diabetes, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ka nui kūpono iā ʻoe.
I kēia manawa, e nānā kākou i nā mea kanu ʻole-starchy.
He haʻahaʻa loa kēia mau mea kanu i ka starch. Loaʻa iā lākou ma kahi o 5 grams o nā carbohydrates no kēlā me kēia "(lawelawe)". ʻO ia hoʻi ma kahi o 1 kīʻaha o nā lau ʻōmaʻomaʻo a i ʻole 1/2 kīʻaha o nā mea kanu ʻē aʻe.
He haʻahaʻa loa hoʻi lākou i nā calorie, no laila hiki iā ʻoe ke hoʻopiha i kāu pā me kēia mau mea kanu momona me ka makaʻu ʻole.
He aha nā mea kanu i haʻahaʻa i ka starch?
He lōʻihi loa kēia papa inoa. Hāʻule ka nui o nā mea kanu a mākou e ʻai mau ai i loko o kēia māhele.
- Kāpeti, kāpeti poni
- ʻAubergine
- Broccoli
- ʻO ka palaina
- Nā pī
- ʻUmi ʻawaʻawa
- Kukama
- Nā tōmato
- Nā pepa bele (pepa ʻulaʻula)
- Keleli
- ʻAseparagus
ʻEhia ka nui o kēia mau mea hiki iā ʻoe ke ʻai?
Ua ʻōlelo ʻia he pono i kahi pākeke ke ʻai i kahi 2-3 kīʻaha o nā mea kanu i kēlā me kēia lā. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻāʻo ʻana e loaʻa ma kahi o 75%, a i ʻole ʻekolu hapahā, o ka nui o nā mea kanu āu e ʻai ai mai nā mea kanu haʻahaʻa-starch. ʻO ia hoʻi, hiki iā ʻoe ke ʻai i kēia mau mea a pau e ʻoluʻolu ai kou naʻau!
He ʻano "maikaʻi" o ka starch: Resistant Starch
Eia kekahi mea nui loa nāu. Aia kekahi mau mea kanu starchy i kahi ʻano starch kūikawā i kapa ʻia ʻo "Resistant Starch." ʻO ka mea kūikawā e pili ana i kēia ʻano starch, ʻaʻole ia i hoʻoheheʻe ʻia i loko o ko kākou ʻōpū liʻiliʻi. No laila, ʻaʻole ia e hoʻokiʻekiʻe koke i nā pae kō koko.
Akā, hele pololei kēia starch i ka ʻōpū nui, kahi e hoʻomoʻa ʻia ai a lilo i meaʻai maikaʻi no nā bacteria maikaʻi i loko o ko kākou ʻōpū.
He nui nā pono o kēia no mākou:
- Kōkua i ka hoʻokele ʻana i nā pae kō koko (glycemic control).
- Kāohi i ka paʻa ʻana o ka ʻōpū.
- Hoʻemi i nā pae cholesterol maikaʻi ʻole.
- ʻO ka manaʻo piha e kōkua i ka kaohi ʻana i ka ʻai pono ʻole.
- Kōkua nō hoʻi ia i ka hoʻemi ʻana i ka pilikia o ka maʻi ʻaʻai kolona.
He aha nā meaʻai i kiʻekiʻe i ka starch kūpaʻa?
- Nā pī
- Nā lentil
- Pīni ʻokiʻoki
- Pīni ʻōmaʻomaʻo
- Lau maiʻa
Eia kahi mea huna iki: Ke kuke ʻoe i nā mea kanu starchy a laila e hoʻomaʻalili iā lākou ma mua o ka ʻai ʻana, piʻi ka nui o ka starch resistant. No ka laʻana, inā ʻoe e hana ana i ka curry potato, e hoʻolapalapa i nā ʻuala i ka lā ma mua, e hoʻokomo iā lākou i loko o ka friji i ka pō, a kuke iā lākou i ka lā aʻe. ʻAʻole e hoʻopilikia ka hoʻomehana hou ʻana iā lākou i ka nui o ka starch resistant.
Ua hōʻike ʻia nā mea huna olakino e ke kala o nā mea kanu
Inā paha he kiʻekiʻe i ka starch a i ʻole haʻahaʻa i ka fiber, ua piha nā mea kanu āpau i nā meaolaola a me nā antioxidants e pono ai ko kākou kino. Hiki i ka ʻai waiwai i nā antioxidants ke hōʻemi i ka pilikia o nā maʻi he nui, e like me ka maʻi puʻuwai a me ke kanesa. He mea nui e ʻai i nā ʻano mea kanu like ʻole no ka mea hāʻawi kēlā me kēia kala i kahi ʻano antioxidant like ʻole. E nānā kākou pehea.
| Kala mea kanu | Nā pono nui |
|---|---|
| ʻUlaʻula (e.g. tōmato, pī) | Hoʻēmi i ka pilikia o ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, a me nā aʻa koko i pani ʻia. Kōkua i ka pale ʻana i ka maʻi kanesa a me ka hana o ka lolo. |
| Polū a me ka poni (e.g. ʻuala, kāpeti poni) | Kōkua i ka pale ʻana i ke kanesa, ka hahau ʻana, a me nā maʻi puʻuwai. He mea nui no ka ʻelemakule olakino a me ka hoʻomanaʻo. |
| ʻŌmaʻomaʻo (e.g. spinach, broccoli, kale) | Pale i ka macular degeneration. Pale i ka maʻi ʻaʻai a me ka cholesterol maikaʻi ʻole. Waiwai i ka folate, he mea nui ia no nā makuahine hāpai. |
| ʻAlani a me ka melemele (e.g. kāloti, paukena, ʻuala) | Kāohi i nā maʻi puʻuwai, hoʻomaikaʻi i ka ʻike maka, hoʻoikaika i ka ʻōnaehana pale a kōkua i ke kūkulu ʻana i nā iwi ikaika. |
| Keʻokeʻo (e.g. kāpeti pua, ʻakaʻakai, kālika) | Kōkua i ka hana o ka ʻōnaehana pale. Mālama i kekahi ʻano maʻi kanesa. Kōkua i ka hoʻēmi ʻana i ka cholesterol maikaʻi ʻole a me ke koko kiʻekiʻe. |
Kekahi mau nīnau āu e loaʻa ai
1. He aha nā mea kanu starch e pono ai kākou e pale aku i ka ʻai ʻana?
He mea maikaʻi loa nā mea kanu starchy hou a i hana ʻole ʻia nou. ʻOiai inā he maʻi diabetes ʻoe a ke hoʻāʻo nei paha e hoʻemi i ke kaumaha, ʻaʻole pono ʻoe e hoʻōki loa i ka ʻai ʻana iā lākou. Akā aia kekahi mau mea āu e pale aku ai . ʻO kēia nā meaʻai i palai hohonu ʻia, i hana ʻia me nā mea momona kiʻekiʻe e like me nā mea ʻono, ka pata, a me ka tīhi. No ka laʻana, nā mea e like me nā ʻuala palai a me nā ʻuala ʻuala.
2. He mea kanu starch anei nā pīkī?
ʻAe. Ua manaʻo ʻia nā pīni ʻuala he mea kanu starchy. No ka ʻohana legume lākou. ʻO kēia ka ʻohana like me nā pī a me nā lentil.
3. ʻO wai nā mea kanu i loaʻa ka nui o ka starch?
ʻO ka ʻuala keʻokeʻo a me ka kulina nā meaʻai i loaʻa ka nui o ka starch. Hiki i ka ʻuala waena ke loaʻa ma mua o 30 grams o ka starch. ʻO kahi kīʻaha kulina i moʻa ʻia he aneane 30 grams o ka starch.
Leka Lawe-Home
- He mea maikaʻi loa nā mea kanu starchy a me nā mea kanu ʻaʻole starchy no kou olakino. Hāʻawi nā mea ʻelua i ka meaʻai e pono ai ko mākou kino a pale iā mākou mai nā maʻi.
- ʻOi aku ka kiʻekiʻe o nā calorie a me nā carbohydrates i nā mea kanu starchy (e like me ka ʻuala, ka ʻuala, a me ka cassava), no laila he mea nui e ʻai pono iā lākou.
- E hoʻopiha i ka hapa nui o kāu pā me nā mea kanu haʻahaʻa-starch (e like me ke kāpeti, spinach, a me nā kukama). He palekana kēia mau mea ke ʻai ʻia.
- No nā hopena maikaʻi loa, ma kahi o ka ʻai ʻana i hoʻokahi kala wale nō o nā mea kanu, e hoʻokomo i nā ʻano mea kanu kala like ʻole, e like me nā kala o ke ānuenue, i kāu papaʻai.
- Inā he maʻi kou, e like me ka maʻi diabetes a i ʻole ka momona, he mea naʻauao ke kūkākūkā me kāu kauka e pili ana i ka meaʻai kūpono a me nā ʻāpana nou.
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