He aha nā kalapona? Pono maoli anei ko kākou kino iā lākou?

Aloha! Pehea ʻoe? I kēia lā, e kamaʻilio ana mākou e pili ana i kahi mea a mākou e loaʻa ai mai kā mākou meaʻai, he mea nui loa ia no ko mākou kino. ʻO ia hoʻi nā kalapona . Ua lohe paha ʻoe i kēia inoa ma kekahi wahi, ʻeā? Malia paha ua ʻōlelo kekahi kauka, a ua lohe paha ʻoe ma ka nūpepa a ma ke TV paha e kamaʻilio ana e pili ana i ia mau meaʻai. No laila, he aha kēia mau kalapona? Pono maoli anei ko mākou kino iā lākou? E kamaʻilio kākou e pili ana i kēia mau mea a pau me ka maʻalahi, ma ke ʻano e maʻalahi ai iā ʻoe ke hoʻomaopopo. Mai makaʻu, e kamaʻilio wau e pili ana i kēia me he mea lā e kamaʻilio ana au me kahi hoaaloha, me ka hoʻohana ʻole ʻana i nā huaʻōlelo nui.

He aha nā kalapona?

I ka ʻōlelo maʻalahi, ʻo nā kalapona kekahi o nā meaʻai nui ʻekolu i loko o ka meaʻai a mākou e ʻai ai. ʻO nā mea ʻelua ʻē aʻe he mau protein a me nā momona . Ua lohe paha ʻoe i kēia mau inoa. No laila, ʻo kēia mau kalapona ka mea nui e hāʻawi ai i ka ikehu i ko mākou kino, ʻo ia hoʻi, ka mea nui e hāʻawi ai i ka ikehu . E like me ka ʻaila i ke kaʻa, a i ʻole ka uila i ke kukui, ʻo nā kalapona i ko mākou kino. Pono mākou i ka ikehu e holo, lele, noʻonoʻo, hana, a hanu hoʻi. Loaʻa ka hapa nui o kēlā ikehu mai kēia mau kalapona.

E noʻonoʻo, ke ʻai ʻoe i kahi mea i ke kakahiaka a hele i ke kula a i ʻole ke keʻena, loaʻa iā ʻoe ka ikaika e hana i ka lā a pau. He kōkua nui kēia mau kalapona i ka hāʻawi ʻana iā ʻoe i kēlā ikehu.

Aia kekahi mau ʻano kalapona?

ʻAe, aia ʻelua ʻano nui o nā kalapona. E like me nā ʻano ʻelua o ka pī (ʻakaʻaka). E nānā kākou i ke ʻano o lākou:

1. Nā kō: ʻO kēia nā kalapona e hāʻawi i ka ikehu wikiwiki i ke kino.

2. Nā Mānoanoa a me ka Fiber: Hāʻawi kēia i ka ikehu i ke kino me ka lohi, akā kōkua i ka mālama ʻana i ka ikehu no ka manawa lōʻihi.

I kēia manawa, e kamaʻilio kākou e pili ana i kēlā me kēia ʻano me nā kikoʻī hou aku ?

Nā kō - ikehu wikiwiki!

Ke ʻōlelo mākou "kō," noʻonoʻo koke mākou i ke kō a mākou e hoʻokomo ai i loko o kā mākou kī, ʻeā? He ʻano kō nō hoʻi kēlā. Kāhea pū mākou i kēia mau kalapona maʻalahi . Ma muli o ka maʻalahi loa o ko lākou ʻano molekala, hiki ke omo maʻalahi ʻia e ke kino a hoʻololi ʻia i ikehu.

Aia i hea kēia mau kō?

• Nā huaʻai: Loaʻa maoli ke kō i nā huaʻai e like me nā mango, nā maiʻa, a me nā papaya. He mea maikaʻi loa kēia.
• Waiū a me nā huahana waiū: ʻO ka waiū a me ka yogurt, e like me nā huahana waiū, aia kahi ʻano kō i kapa ʻia ʻo (Lactose).
• Nā kō a mākou e hoʻohui ai i ka meaʻai: Loaʻa kēia kō i nā mea e like me ke kō i hoʻohui ʻia i ke kī a me ke kofe, nā meaʻai ʻono, nā keke, nā biscuits, nā toffees, a me ke kokoleka.
• Nā mea inu ʻono: Nui ke kō i nā mea inu ʻono like ʻole i loaʻa ma nā hale kūʻai.

Hāʻawi kēia ʻano kō i ke kino i kahi hoʻonui wikiwiki o ka ikehu. E noʻonoʻo wale, ke manaʻo ʻoe ua luhi ʻoe, hiki i ka ʻai ʻana i kahi ʻāpana hua ke hoʻomaha iā ʻoe. Eia naʻe, ʻo ka ʻai ʻana i ke kō nui loa, ʻoiai ke kō i hana ʻia, ʻaʻole ia he mea maikaʻi no ke kino. Hiki iā ia ke alakaʻi i ka piʻi ʻana o ke kaumaha a me ka pala o nā niho. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai i loaʻa nā kō kūlohelohe, e like me nā huaʻai.

Nā Kalapona Paʻakikī - Nā Mānoanoa a me ka Fiber - He kumu ikehu olakino e maʻalahi ke hoʻoheheʻe ʻia!

Ua kapa ʻia kēia mau mea he mau kalapona paʻakikī . No ka mea, ua hana ʻia lākou me nā molekala kō maʻalahi he nui i hoʻopili ʻia, e like me nā kaulahao lōʻihi. E like me ka lei i hana ʻia me nā momi he nui i kaula ʻia. No laila, he manawa pōkole no ke kino e hoʻoheheʻe iā lākou. Akā maikaʻi kēlā, no ka mea, a laila loaʻa mālie ka ikehu i ke kino, ʻaʻole i ka manawa hoʻokahi. No laila hiki iā ʻoe ke noho pōloli no ka manawa lōʻihi.

Nā Mānoanoa

He mea maʻamau ka mānoanoa i kā mākou mau meaʻai nui.

Aia i hea kēia mānoanoa?

• Nā ʻano palaoa: Laiki keʻokeʻo, laiki ʻeleʻele), buckwheat, oats, bale, berena (ʻoi aku ka berena bran), noodles, pasta, a pēlā aku.
• Nā ʻano ʻuala: ʻUala, ʻuala, cassava, a me ka ʻuala.
• ʻO kekahi mau mea kanu a me nā legume: Loaʻa i nā mea e like me ka kulina, ka pī, a me nā lentil kekahi starch.

Hāʻawi kēia mau meaʻai starch iā mākou i ka ikehu e pono ai mākou e hana i ka lā a pau.

ʻO ke olonā

He ʻano kalapona paʻakikī nō hoʻi ka fiber. Akā, ʻo ka mea kūikawā e pili ana i kēia, ʻaʻole hiki i ko kākou kino ke hoʻoheheʻe piha i kēia fiber. "A laila no ke aha e ʻai ai?" e noʻonoʻo paha ʻoe. ʻOiai ʻaʻole hiki ke hoʻoheheʻe ʻia ka fiber, he nui nā pono no ko kākou kino!

He aha nā pono o ka fiber?

• Mālama i ka hana pono ʻana o nā ʻōpū: Hoʻēmi i nā pilikia e like me ka paʻa ʻana o ka ʻōpū.
• Hāʻawi i kahi manaʻo o ka piha: Kōkua kēia i ka kaohi ʻana i ka ʻai nui ʻana a kōkua me ke kaohi kaumaha.
• Kōkua i ka kaohi ʻana i nā pae kō koko: He mea nui loa kēia no ka poʻe me ka maʻi diabetes.
• Kōkua nō hoʻi ia i ka hoʻemi ʻana i nā pae cholesterol koko.

Aia i hea kēia mau olonā?

• Hua: ʻOi aku ka hua i ʻai ʻia me ka ʻili (e like me nā ʻāpala a me nā pea).
• Nā mea kanu: ʻO ka hapa nui o nā mea kanu, e like me nā greens, nā pīni, nā kāloti, a me nā beets, aia ka fiber.
• Nā ʻano palaoa holoʻokoʻa: laiki ʻeleʻele (laiki ʻulaʻula), berena bran, ʻoka.
• Nā nati a me nā meaʻai i hana ʻia mai nā nati: nā lentil, nā chickpeas, nā pīni ʻōmaʻomaʻo, nā pī.

No laila, ua maopopo iā ʻoe? ʻO ke kō, ka starch, a me ka fiber he mau kalapona a pau. Akā, ʻokoʻa iki nā pono a kēlā me kēia ʻano e hāʻawi ai i ko kākou kino a me ke ʻano o kā lākou hana.

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Pehea e hoʻohana ai ko mākou kino i nā kalapona? - He moʻolelo liʻiliʻi!

ʻAe, e nānā kākou pehea e hoʻololi ʻia ai kēia mau kalapona a kākou e ʻai ai i ikehu i loko o ke kino. Ua like kēia me kahi moʻolelo liʻiliʻi.

1. Ka lawe ʻana i ka meaʻai i loko o ka waha a nau iā ia: Ke ʻai mākou i kahi meaʻai i loaʻa ka carbohydrate (no ka laʻana, kahi ʻāpana laiki a i ʻole kahi ʻāpana huaʻai), hoʻomaka ka lawai i loko o ko mākou waha e hoʻoheheʻe iā ia.

2. Huakaʻi i ka ʻōpū a me nā ʻōpū: A laila hele kēia meaʻai i ka ʻōpū, a mai laila aku i nā ʻōpū liʻiliʻi. ʻO kēia kahi e hoʻoheheʻe nui ʻia ai nā kalapona a hoʻololi ʻia i glucose, ʻo ia kona ʻāpana maʻalahi loa. E noʻonoʻo, e like me kā mākou ʻoki ʻana i kahi ʻāpana lāʻau nui i mau ʻāpana liʻiliʻi, ua wāwahi ʻia nā molekala nui i kapa ʻia ʻo carbohydrates i mau molekala glucose liʻiliʻi.

3. Ka komo ʻana o ka glucose i loko o ke koko: ʻO ka "Glucose" i hana ʻia ma kēia ʻano e komo i loko o ko kākou koko mai nā ʻōpū. A laila piʻi iki aʻe ko kākou pae kō koko. He mea maʻamau kēia.

4. Ke kuleana o ka insulin: Ke piʻi aʻe ka pae o ka (Glucose) i loko o ke koko e like me kēia, hana kahi ʻōkana i kapa ʻia ʻo (Insulin) i loko o ko kākou kino i kahi hormone i kapa ʻia ʻo (Insulin). He kanaka koʻikoʻi loa kēia (Insulin). Ua like ia me ke kī.

5. Ikaika no nā ʻāpana: ʻO ka (Insulin) ka mea e wehe ai i nā puka o nā ʻāpana liʻiliʻi loa o ko kākou kino , ʻo ia hoʻi nā ʻāpana , a kōkua i ka (Glucose) i loko o ke koko e komo i loko o nā ʻāpana. ʻO ka (Glucose) e komo ana i loko o nā ʻāpana, ʻo ia ka mea a kākou e hoʻohana ai ma ke ʻano he ikehu. Ua like ia me ka wahie no nā piliona o nā mīkini liʻiliʻi i loko o ko kākou kino.

He aha ka mea e hana ai i ka glucose keu?

Ke ʻai mākou i nā kalapona ma mua o ka mea e pono ai, mālama mua ʻia ka glucose keu i loko o ko mākou ake a me nā ʻiʻo ma ke ʻano he glycogen . Ua like kēia me kahi panakō mana. Hiki ke hoʻohana ʻia ma hope aku ke pono mākou i ka ikehu. Eia nō naʻe, inā he glucose keu i koe ma hope o ka piha ʻana o kēlā mau waihona, mālama ʻia ia i loko o ke kino ma ke ʻano he momona. ʻO ia ke kumu e ʻōlelo ai kekahi poʻe ʻo ka ʻai ʻana i nā kalapona he nui e hoʻomomona iā ʻoe. Aia kekahi ʻoiaʻiʻo i kēlā, akā pili ia i ke ʻano o nā kalapona a mākou e ʻai ai, ka nui, a me kā mākou pae hana.

No laila, no ke aha he mea nui nā kalapona iā kākou? He aha nā kalapona maikaʻi?

I kēia manawa ua maopopo paha iā ʻoe he mea nui nā kalapona no ko mākou kino.

• ʻO ke kumu nui o ka ikehu: Loaʻa i ko kākou lolo a me ka ʻōnaehana nerve waena ko lākou ikehu mai ka (Glucose). ʻO ia hoʻi, he mea nui nā kalapona no nā mea e like me ka noʻonoʻo ʻana, ke aʻo ʻana, a me ka hoʻomanaʻo pono ʻana.
• No ka hana kino: Hāʻawi nā kalapona i ka ikehu no nā mea a pau a mākou e hana ai, inā paha he holo, lele, a hoʻoikaika kino paha.
• Nā Pōmaikaʻi o ka Fiber: E like me kā mākou i kūkākūkā ai ma mua, he nui nā pono o nā kalapona fibrous no ko mākou olakino.

Pehea e koho ai i nā carbohydrates maikaʻi?

ʻO kēia ka mea nui loa. ʻAʻole like nā kalapona a pau. Pono kākou e hoʻāʻo e ʻai i nā kalapona paʻakikī, fibrous, a me nā mea momona.E koho.

• E koho i nā palaoa piha: ka berena bran ma kahi o ka berena keʻokeʻo, ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo, buckwheat, oats, a pēlā aku. He kiʻekiʻe kēia i ka fiber a me nā huaora.
• Nā huaʻai a me nā mea kanu: E hoʻokomo i kekahi mau ʻano huaʻai a me nā mea kanu i kāu papaʻai i kēlā me kēia lā. Piha kēia i nā kō kūlohelohe, fiber, nā wikamina, a me nā minelala.
• Nā Legumes: E ʻai mau i nā mea e like me nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pī. He kumu maikaʻi kēia o ka protein a me nā carbohydrates.
• E kaupalena i ke kō a me nā meaʻai ʻono: E hōʻemi i kāu ʻai ʻana i nā mea e like me nā keke, nā biscuits, ka toffee, ka ice cream, a me nā mea inu ʻono i ka hiki. He mau calorie hakahaka wale nō kēia me ka ʻole o ka waiwai meaʻai.

E noʻonoʻo, inā ʻoe e ʻai i kekahi oats me ka waiū a me kekahi mau huaʻai i ke kakahiaka, e hāʻawi ia iā ʻoe i kahi hoʻomaka maikaʻi i ka lā, fiber, a me nā huaora. A inā ʻoe e ʻai i ka laiki ʻulaʻula me nā mea kanu, nā lentil, a me ka iʻa no ka ʻaina awakea, he pāʻina kaulike loa ia.

ʻO kekahi mau manaʻo kuhihewa e pili ana i nā kalapona a me ka ʻoiaʻiʻo

I kekahi manawa aia nā manaʻo kuhihewa e pili ana i nā kalapona i loko o ke kaiāulu. E nānā kākou i kēlā.

• "ʻO nā kalapona a pau e hoʻomomona iā ʻoe": ʻAʻole kēia he ʻoiaʻiʻo loa. E like me kā mākou i kūkākūkā ai ma mua, aia ka pilikia ma ke ʻano a me ka nui o nā kalapona a mākou e ʻai ai. ʻO ka ʻai nui ʻana i nā mea e like me nā mea ʻono a me ka palaoa e hiki ke alakaʻi i ka piʻi ʻana o ke kaumaha. Akā, ʻo ka ʻai ʻana i kahi nui kūpono o nā kalapona maikaʻi e like me nā palaoa piha, nā huaʻai, a me nā mea kanu, ʻaʻole ia e hana.
• "ʻO ka hoʻopau ʻana i nā kalapona āpau mai kāu meaʻai he mea maikaʻi ia no kou olakino ": He kuhi hewa nō hoʻi kēia. Pono ko mākou kino, ʻoiai ko mākou lolo, i nā kalapona no ka ikehu. ʻO ka hōʻoki loa ʻana i nā kalapona hiki ke alakaʻi i ka luhi, ka ʻeha poʻo, a me ka paʻakikī o ka noʻonoʻo ʻana. ʻO ka mea nui, ʻo ke koho ʻana i nā kalapona kūpono a ʻai iā lākou i nā nui kūpono.

E hoʻomanaʻo, ʻaʻohe meaʻai e hiki ke kapa ʻia he "maikaʻi" a "maikaʻi ʻole." ʻO ka mea nui, ʻo ke kaulike a me ka hoʻomālielie.

E hoʻomanaʻo kākou i kā kākou mea i kamaʻilio ai i hoʻokahi hanu. (Leka Lawe-Home)

ʻAe, ua kamaʻilio nui kākou e pili ana i nā kalapona i kēia lā, ʻeā? I kēia manawa, e hōʻuluʻulu kākou i nā mea āpau a hoʻomanaʻo iā ia.

• ʻO nā kalapona ka meaʻai nui e hāʻawi ai i ka ikehu i ko mākou kino, e like me ka ʻaila no ke kaʻa.
• ʻElua ʻano nui o nā kalapona: ke kō (ika wikiwiki) a me ka starch/fiber (ika lohi a mau loa).
• Hoʻoheheʻe ko mākou kino i nā kalapona i loko o ka glucose , kahi, me ke kōkua o ka hormone insulin, e hāʻawi i ka ikehu i nā pūnaewele.
• He mea nui loa ke koho ʻana i nā kalapona maikaʻi. ʻO nā palaoa piha, nā huaʻai, nā mea kanu, a me nā legume nā koho maikaʻi loa.
• E hōʻemi i nā meaʻai a me nā mea inu kō, a me nā kalapona i hoʻomaʻemaʻe ʻia e like me ka hiki.
• ʻAʻole ia he manaʻo maikaʻi e hoʻopau loa i nā kalapona mai kāu papaʻai.He mea nui ka ʻai ʻana i ka nui kaulike a lawa o nā kalapona maikaʻi no ke ola olakino.

No laila, ke lana nei koʻu manaʻo ua maopopo iā ʻoe nā kalapona i kēia lā. Ke nānā ʻoe i kāu pā, ua ʻike ʻoe i nā kalapona i loko a me ko lākou koʻikoʻi no ke kino. I mea e ola kino ai, he mea nui loa ka makaʻala i kā mākou meaʻai. Inā he mau nīnau hou kāu, mai poina e nīnau i kahi meaʻai a kauka paha.

Nā kalapona, ke kō, ka mānoanoa, ka glucose, ka insulin, ka ikehu, ka meaʻai olakino