I kou ʻimi ʻana i kahi ala e hōʻemi ai i ke kaumaha, ua haʻi aku kekahi iā ʻoe e 'ʻai i nā meaʻai protein a emi iho ka nui o nā meaʻai starchy e like me ka laiki', ʻeā? I kēia lā e kamaʻilio mākou e pili ana i kēia meaʻai kaulana loa. He aha maoli ia, he maikaʻi anei ia no ke kino, a no wai ia mea kūpono, e kamaʻilio maopopo kākou e pili ana i kēia mau mea a pau.
He aha kēia ʻano meaʻai kiʻekiʻe-protein a haʻahaʻa-carb?
I ka ʻōlelo maʻalahi, pili kēia i ka hoʻohui ʻana i nā meaʻai waiwai i ka protein (e like me ka iʻa, ka ʻiʻo, a me nā hua manu ) i kā mākou ʻai o kēlā me kēia lā, me ka hoʻemi ʻana i nā meaʻai kiʻekiʻe i nā carbohydrates, e like me ka laiki, ka berena, nā palaoa , a me ka ʻuala.
He nui ka poʻe e huli i kēia ʻano meaʻai e hōʻemi i ke kaumaha. Eia nō naʻe, hahai pū kekahi i kēia ʻano hana e kāohi i nā pae kō koko a me nā kūlana e like me ka maʻi diabetes a me ka prediabetes.
Ua hoʻomaka kēia ʻano hana e lilo i mea kaulana ma ka honua a puni nā makahiki 1970, ʻoiai me ka `(Atkins Diet )`. A laila hele mai nā ʻano hana like ʻole e like me `(Paleo Diet)`, `(South Beach Diet)` a me ka mea kaulana loa `( Keto Diet )`. Ma kēia mau mea a pau, ua ʻōlelo nui ʻia ma waena o 30% a me 50% o ka huina o nā calorie i hoʻopau ʻia i kēlā me kēia lā e loaʻa mai ka protein.
Akā e hoʻomanaʻo, ma mua o ka hoʻomaka ʻana i kekahi papaʻai, ʻoiai inā he mau maʻi ʻē aʻe kou, he mea nui loa ia e kamaʻilio me kāu kauka a e ʻimi i ka ʻōlelo aʻo.
Pehea e hana ai kēia ʻano ʻai i loko o ke kino?
ʻO ke kumu nui o ka ikehu no ko kākou kino, ʻo ia nā kalapona, ʻo ia hoʻi nā starch. Ke kaupalena kākou i nā mea e like me ka laiki a me ka berena, ʻaʻole lawa nā kalapona o ko kākou kino e hāʻawi i ka ikehu.
He aha ka mea e hana ʻia a laila? Akamai loa ko kākou kino. Ke ʻimi nei lākou i kahi ala ʻē aʻe e loaʻa ai ka ikehu. ʻO ia hoʻi ka hoʻomaka ʻana e puhi i ka momona i mālama ʻia i loko o ke kino a hana i ka ikehu. Ke puhi ʻia ka momona ma kēia ʻano, hoʻokumu ʻia kahi mea i kapa ʻia ʻo ketones. Ma hope o kēlā, lilo kēia mau ketones i kumu nui o ka ikehu no ke kino. Ua kapa ʻia kēia kūlana ʻo ketosis i ka lāʻau lapaʻau.
Hana kēia ʻano hana penei:
- Hoʻomaka ka emi ʻana o ke kaumaha i ka wā e puhi ai ke kino i ka momona.
- ʻO ka ʻai ʻana i nā protein hou aʻe e hōʻemi ana i ka pōloli a hoʻomāʻona iā ʻoe . Kāohi pū kēia i ka ʻai pinepine ʻana.
- ʻO ka loaʻa ʻana o ka lawa o ka protein e kōkua pū i ka ulu ʻana o nā ʻiʻo .
He aha kāu e hana ai inā ʻoe e hoʻomaka ana i kēia ʻano papaʻai?
ʻO ka mea mua e ʻōlelo ai, ma mua o ka hoʻomaka ʻana i kēia , e hālāwai me kāu kauka a kūkākūkā i kou kūlana olakino. He mea nui e ʻike inā kūpono kēia me nā kūlana olakino ʻē aʻe āu e loaʻa ai.
A laila e noʻonoʻo e pili ana i kēia mau mea:
- E hoʻomākaukau i nā mea e pono ai ma ka home: E lawe mai a mālama i nā mea kanu a me nā ʻiʻo kiʻekiʻe i ka protein a haʻahaʻa-carb e like me ka iʻa, ka moa, nā hua manu, ka tīhi, ka broccoli, ka spinach, a me ka cauliflower.
- E noʻonoʻo e pili ana i nā meaʻai māmā: He nui nā meaʻai māmā a mākou e ʻai mau ai he kiʻekiʻe i nā kalapona. No laila, e hoʻopaʻa i nā meaʻai māmā waiwai i ka protein e like me kahi ʻāpana tīhi, kahi hua moa i hoʻolapalapa ʻia, a i ʻole ka yogurt Helene.
- E inu i ka wai nui: Ke hōʻemi mākou i kā mākou ʻai ʻana i nā huaʻai, hiki ke emi iho ka nui o ka wai i loaʻa i ko mākou kino. No laila e hoʻomanaʻo e inu i ka wai nui i ka lā a pau.
- E hoʻonohonoho i nā pahuhopu: Mai ho'āʻo e hoʻololi i nā mea āpau i ka manawa hoʻokahi. E hana i nā hoʻololi liʻiliʻi a hoʻonohonoho i nā pahuhopu kūpono hiki iā ʻoe ke hoʻomau i ka hana.
He aha kāu e ʻai ai a he aha kāu e kaupalena ai?
No ka loaʻa ʻana o kahi manaʻo maopopo e pili ana i kēia, e nānā i ka papa ma lalo nei.
| ʻAno meaʻai | Nā Laʻana (nā mea maikaʻi e ʻai hou aku ai) |
|---|---|
| ʻIʻo a me ka iʻa | Moa, pipi, iʻa (ʻoi aku ka iʻa olakino puʻuwai e like me ka sālemona, mackerel, herring, a me nā sardines), hua manu. |
| Nā mea kanu (haʻahaʻa i nā kalapona) | Broccoli, spinach, kale, kāpeti, kukama, cauliflower. |
| Nā meaʻai waiū a me nā mea ʻē aʻe | Kīhi, yogurt Helene, tofu. |
| Nā nati a me nā aila | ʻAvokado, ʻaila ʻoliva, nā nati e like me nā cashews, nā ʻalemona (i nā nui liʻiliʻi). |
| Hua (haʻahaʻa kalapona) | ʻO nā hua e like me nā raspberries a me nā blackberries i nā ʻāpana liʻiliʻi loa. |
| Nā mea e kaupalena ai a hoʻōki paha | Laiki, berena, noodles, ʻuala, ʻuala, nā palaoa, ke kō a me nā mea inu ʻono, nā huaʻai i kiʻekiʻe i ke kō (e like me ka mango, ka maiʻa). |
He aha nā pono a me nā pilikia o kēia ʻai?
E like me nā mea āpau, he pono a he maikaʻi ʻole kēia ʻano hana. He mea nui e makaʻala i nā mea ʻelua.
| Nā Pōmaikaʻi | Nā Pōʻino a me nā Pōʻino |
|---|---|
| Pohō kaumaha: Kōkua ka protein iā ʻoe e māʻona no ka manawa lōʻihi, e hōʻemi ana i kou makemake e ʻai pono ʻole. I nā wā mua, hiki i ka hōʻemi ʻana i nā kalapona ke kōkua iā ʻoe e pohō kaumaha ma ka wehe ʻana i ka wai mai kou kino. | Kolesterol kiʻekiʻe: ʻO ka ʻai nui ʻana i nā ʻiʻo momona a me nā huahana waiū momona piha e hoʻonui i nā pae kolesterol maikaʻi ʻole a hoʻonui i ka pilikia o ka maʻi puʻuwai. |
| Ka Kaohi ʻana i ke Kō Koko: ʻOiai he haʻahaʻa ia i nā kalapona, kōkua ia i ka kaohi ʻana i nā pae kō koko i ka maʻi diabetes a me ka pre-diabetes. | Nā hopena ma nā puʻupaʻa: Inā ʻai nui kekahi kanaka i loaʻa i ka maʻi puʻupaʻa i ka protein, hiki iā ia ke kau i kahi kaumaha hou aʻe ma luna o nā puʻupaʻa a hoʻonui i kā lākou hana. |
| Hoʻoikaika i nā ʻiʻo: ʻO kekahi mau meaʻai e hōʻemi ai i ka ʻiʻo me ka pohō kaumaha. Eia nō naʻe, kōkua kēia ʻano hana i ka mālama ʻana i ka ikaika o nā ʻiʻo no ka mea hāʻawi ia i ka nui o ka protein. | Nā hemahema o ka meaʻai: Ke kaupalena ʻoe i nā huaʻai, nā mea kanu, a me nā palaoa i loaʻa nā kalapona, ʻaʻole paha ʻoe e loaʻa i nā huaora, nā minelala, a me ka fiber e pono ai kou kino. |
| Nā pōhaku puʻupaʻa a me ka nāwaliwali o ka iwi: ʻO ka nui o ka protein hiki ke hoʻokuʻu ʻia ka calcium keu i loko o ka mimi. Wahi a kekahi mau noiʻi, hiki i kēia ke hoʻonui i ka pilikia o nā pōhaku puʻupaʻa a me ka nāwaliwali o ka iwi (osteoporosis). |
ʻO wai ka mea pono ʻole e hahai i kēia papaʻai?
ʻAʻole kūpono kēia ʻai no ka poʻe me kekahi mau maʻi olakino. Inā loaʻa iā ʻoe kekahi o kēia mau mea, mai noʻonoʻo e pili ana i ia mea.
- ʻO nā kānaka me nā maʻi puʻupaʻa a i ʻole nā pilikia e pili ana i ka puʻupaʻa .
- Nā makuahine hāpai a hānai waiū paha. He mea nui ka meaʻai kaulike no ka makuahine a me ke keiki i kēia manawa.
- ʻO ka poʻe i loaʻa ka pilikia me ka paʻa ʻana o ka ʻōpū . Hiki ke hoʻonui ʻia kēia kūlana e ka nele o nā meaʻai waiwai i ka fiber.
- ʻO ka poʻe i loaʻa a i loaʻa paha i nā maʻi ʻai , e noʻonoʻo ana i ka meaʻai.
ʻO ka mea hope loa, ʻo ke kanaka maikaʻi loa e hoʻoholo inā kūpono kēia iā ʻoe, ʻo ia kāu kauka. E kamaʻilio me ia a i ʻole kekahi meaʻai meaʻai a hana i kahi hoʻolālā e hōʻoia i ka loaʻa ʻana o nā meaola a pau e pono ai i kou kino.
E hoʻomanaʻo, ʻo ka pohō kaumaha kūleʻa maoli ʻaʻole ia e pili ana i kahi ʻai pōkole, akā e pili ana i ka hoʻokomo ʻana i kahi nohona olakino hiki iā ʻoe ke mālama no ke koena o kou ola.
Leka Lawe-Home
- Hiki i kahi papaʻai kiʻekiʻe i ka protein a haʻahaʻa-carb ke kōkua i kekahi poʻe e hōʻemi i ke kaumaha, akā, ʻaʻole kūpono ia no nā mea a pau.
- E hoʻomaopopo pono e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kēia ʻano meaʻai.
- ʻAʻole kūpono kēia ʻai no ka poʻe me nā maʻi kūikawā e like me ka maʻi puʻupaʻa a i ʻole ka hāpai ʻana.
- Hiki ke paʻakikī ke mālama i kēia ʻano hana no ka wā lōʻihi, a aia kahi pilikia o ka nele i nā meaʻai.
- No ka kaohi kaumaha mau loa, ma mua o nā papaʻai manawa pōkole,He mea nui ka ʻai olakino a kaulike hoʻi, a me ke ʻano o ka nohona e komo pū ana me ka hoʻoikaika kino .
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