He pilina ʻē ko ka poʻe he nui me nā kalapona, a i ʻole "carbs" e like me kā mākou e ʻike nei. Makemake mākou a pau i ka ʻono o nā meaʻai e like me ka berena, pasta, ʻuala, a me ka laiki. Akā i ka wā e piʻi iki ai ko mākou kaumaha a loaʻa paha kekahi maʻi ʻē aʻe, hoʻopiʻi mua mākou i kēia mau meaʻai. ʻEhia mau manawa āu i lohe ai i ka moʻolelo "Ua nui wau me ka laiki"? Akā, ʻaʻole maikaʻi a maikaʻi ʻole paha nā kalapona. ʻO ka hapa nui o nā meaʻai a mākou e ʻai ai he mau kalapona. Eia kekahi, ʻo nā kalapona kahi kumu nui o ka ikehu, a i ʻole ka wahie, e pono ai ko mākou kino e hana i ka lā a pau.
I ka ʻōlelo maʻalahi, he aha nā kalapona?
ʻO nā kalapona kahi meaʻai nui e pono ai ko mākou kino i nā nui he nui, i kapa ʻia he macronutrient . ʻO nā meaʻai nui ʻelua ʻē aʻe a mākou e pono ai i nā nui he nui, ʻo ia ka protein a me ka momona . Ma waho aʻe o kēia, aia nā meaʻai e pono ai mākou i nā liʻiliʻi, e like me nā huaora a me nā minelala , a mākou e kapa nei he micronutrients.
Hiki ke hoʻokaʻawale ʻia nā kalapona i ʻelua mau ʻāpana nui:
1. Nā Kalapona Maʻalahi: Hoʻoheheʻe koke ʻia kēia mau mea. No laila, hiki iā lākou ke hoʻonui koke i nā pae kō koko. Hiki i kēia ke hoʻonui i ke kaumaha i ka wā lōʻihi.
2. Nā Kāpona Paʻakikī: ʻOi aku ka lōʻihi o ka ʻeli ʻana o kēia mau mea a loaʻa iā ia nā meaʻai waiwai nui e like me ka fiber , nā huaora, a me nā minelala.
Ma ka awelika, pono i kahi pākeke olakino ke loaʻa ma waena o 45% a me 65% o kā lākou calorie i kēlā me kēia lā mai nā kalapona. No kekahi mea e ʻai ana i 2,000 calories i ka lā, e like kēia me 275 grams. Eia nō naʻe , hiki ke loli kēia nui ma muli o kou makahiki, ka pae hana, a me ke kūlana olakino . No laila, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i ka nui kūpono nāu. He mea nui e loaʻa ka hapa nui o kāu mau kalapona mai nā kalapona olakino a paʻakikī.
3 ʻano o nā kalapona i loko o nā meaʻai a mākou e ʻai ai
ʻEkolu mau ʻano nui o nā kalapona i loko o nā meaʻai a kākou e ʻai ai a inu ai. Inā maopopo iā ʻoe kēia mau mea, e maʻalahi iā ʻoe ke koho ma waena o ka maikaʻi a me ka maikaʻi ʻole.
| ʻAno o ka carbohydrate | Wehewehena | Nā Laʻana |
|---|---|---|
| Nā kō | ʻO kēia nā kalapona maʻalahi loa. Loaʻa kekahi ma ke ʻano kūlohelohe i nā meaʻai. Hoʻohui ʻia kekahi ma ke ʻano hana i ka wā e hoʻomākaukau ai i nā meaʻai. | ʻO ka Fructose i loko o nā huaʻai, ka lactose i loko o ka waiū a me nā huahana waiū, ke kō i hoʻohui ʻia i nā mea inu ʻono, nā keke, a me nā biscuits. |
| Nā Mānoanoa | He ʻano kāpona paʻakikī kēia i hana ʻia me nā molekala kō he nui i hui pū ʻia. | Laiki (ʻoi aku ka laiki bran), ʻuala, ʻuala, cassava, nā palaoa, nā legume e like me ka chickpeas, ka pi, a me nā lentil. |
| ʻO ke olonā | He ʻano kalapona paʻakikī nō hoʻi kēia. Eia naʻe, ʻaʻole hiki i ko kākou kino ke hoʻoheheʻe i kēia mau mea. No laila, hele lākou ma o ka ʻōnaehana hoʻoheheʻe a hoʻokuʻu ʻia i loko o nā feces. | Nā mea kanu, nā huaʻai, nā mea kanu, ka ʻoka, nā legumes, nā palaoa holoʻokoʻa, nā nati. |
He aha nā pono o nā kalapona maikaʻi no ke kino?
He mea nui loa ka hoʻokomo ʻana i nā ʻano kalapona kūpono i kāu meaʻai. Eia kekahi mau kumu:
- Ka hāʻawi ʻana i ka ikehu: ʻO nā kalapona ke kumu nui o ka wahie o ko mākou kino. Hoʻopau lākou i ka glucose, ka mea e hāʻawi ai i ka ikehu i ko mākou lolo a me nā ʻiʻo. ʻAʻole hiki i ka protein a i ʻole ka momona ke hāʻawi i ka ikehu me ka maikaʻi.
- Nā meaʻai waiwai i nā meaʻai: ʻO nā kalapona i loaʻa mai nā meaʻai holoʻokoʻa, e like me nā huaʻai, nā mea kanu, a me nā palaoa holoʻokoʻa, ua piha i nā huaora, nā minelala, a me nā phytonutrients e hakakā ana i nā maʻi.
- E kiʻi i ka fiber: Ma waho aʻe o ka hoʻomaʻamaʻa ʻana i ka ʻai ʻana , kōkua ka fiber i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol koko a me ka kaohi ʻana i nā pae kō koko. ʻO ka ʻai ʻana i ka meaʻai waiwai i ka fiber hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me kekahi ʻano maʻi kanesa .
- Kōkua i ka mālama ʻana i ke kaumaha olakino: E noʻonoʻo e pili ana i ia mea, ʻoi aku kou piha i ka wā e ʻai ai ʻoe i ka berena palaoa piha ma mua o kou ʻai ʻana i ʻelua ʻāpana berena keʻokeʻo, ʻeā? ʻO ke kumu, aia ka fiber i loko o nā kalapona paʻakikī. Hoʻomaopopo kēia iā ʻoe i ka piha, kahi e kōkua ai i ka kaohi ʻana i ka ʻai nui ʻana. He moʻolelo wahaheʻe nui ia ʻo nā kalapona olakino ke kumu o ka piʻi ʻana o ke kaumaha.
No laila he aha kou manaʻo no kēia ʻai 'low-carb'?
Hoʻomaopopo pinepine ʻia ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha i nā papaʻai haʻahaʻa momona a haʻahaʻa paha. Hiki i kēia mau ʻano ʻelua ke kōkua iā ʻoe e hoʻemi i ke kaumaha. Eia nō naʻe, ua hōʻike kekahi mau noiʻi e hiki i nā papaʻai haʻahaʻa momona ke kōkua iā ʻoe e hoʻemi i ka momona o ke kino.
Ke hoʻomaka ʻoe i kahi papaʻai haʻahaʻa-carb, manaʻo paha ʻoe e emi koke ana kou kaumaha i nā lā mua. ʻO ke kumu nui o kēia, ʻo ia ka nalowale ʻana o ka paʻa ʻana o ka wai i loko o kou kino. ʻAʻole ia he puhi momona maoli.
Eia kekahi, hiki i kekahi mau meaʻai haʻahaʻa-carb ke kiʻekiʻe i nā momona saturated, ʻaʻole maikaʻi ia no ke olakino o ka puʻuwai i ka wā lōʻihi.
Ma nā haʻawina ʻelua i mālama ʻia e nā National Institutes of Health, ua noi ʻia nā mea komo e ʻai wale i ka meaʻai i hāʻawi ʻia, me ka ʻole o ka lawe ʻana mai i ka meaʻai o waho. Ma kekahi haʻawina, ua noi ʻia nā mea komo e hoʻāʻo i nā meaʻai haʻahaʻa momona a me nā meaʻai haʻahaʻa-carb. ʻOiai ua hopena nā meaʻai ʻelua i ka pohō kaumaha, ʻo ka meaʻai haʻahaʻa momona ka mea i pohō nui loa o ka momona o ke kino .
No laila, ma kahi o ka hoʻōki koke ʻana i ka laiki a me ka berena, ʻoi aku ka naʻauao o ka makaʻala i ke ʻano a me ka nui o nā kalapona āu e koho ai .
Nā Kalapona a me ke Kō Koko
Inā loaʻa iā ʻoe ka maʻi diabetes a hopohopo e pili ana i ka nui o nā kalapona āu e ʻai ai, he mea nui loa ia e ʻike i kēia mau manaʻo ʻelua.
1. Glycemic Index (GI): I ka ʻōlelo maʻalahi, he helu kēia o ka wikiwiki o ka hoʻololi ʻia ʻana o nā kalapona i loko o kahi meaʻai i kō. Hoʻonui koke nā meaʻai me ka GI kiʻekiʻe i nā pae kō koko.
2. Ka Ukana Glycemic (GL): ʻAʻole hiki iā ʻoe ke hoʻoholo inā maikaʻi a maikaʻi ʻole paha kahi meaʻai ma muli o ka waiwai GI wale nō. No ka mea, ʻaʻole ia e noʻonoʻo i ka nui a mākou e ʻai ai. No ka laʻana, he kiʻekiʻe ka waiwai GI o ka wai meli, akā haʻahaʻa ka nui o nā kalapona i loko o kahi ʻāpana wai meli a mākou e ʻai ai. Noʻonoʻo pū ka ukana glycemic (GL) i ka nui o ka meaʻai a mākou e ʻai ai. No laila, ʻoi aku ka pono o kēia waiwai GL no ka mālama ʻana i ka maʻi diabetes a me nā koho meaʻai olakino.
| Ka hoʻokaʻawale ʻana o nā meaʻai e like me ke kaumaha glycemic | |
|---|---|
| ʻO nā meaʻai me ka ukana glycemic kiʻekiʻe e pono e hoʻemi ʻia | |
| Kokoleka, toffee, mea ʻono | Nā meaʻai kakahiaka i hana ʻia |
| ʻuala kahiki palani i palai ʻia | Laiki keʻokeʻo, berena keʻokeʻo |
| ʻUala i hoʻolapalapa ʻia | Mea inu ʻono |
| Nā meaʻai olakino me ka ukana glycemic haʻahaʻa e koho ai | |
| ʻĀpala, ʻalani, pea | Nā nati e like me nā pīni a me nā cashews |
| Pīni, pī, lentil | Nā mea kanu e like me ke kāloti, ka pī, ka kāpeti |
| ʻOats, cereal bran | Yogurt (ʻaʻohe kō) |
Leka Lawe-Home
- ʻO nā kalapona ke kumu nui o ka wahie o ko mākou kino. ʻAʻole lākou ka ʻenemi. ʻO ka mea nui ke ʻano a me ka nui o nā kalapona āu e koho ai.
- E koho i nā kalapona paʻakikī e like me nā palaoa piha, nā mea kanu, a me nā huaʻai ma kahi o nā kalapona maʻalahi a hoʻomaʻemaʻe ʻia e like me ke kō, ka berena keʻokeʻo, a me ka laiki keʻokeʻo.
- ʻO ka pohō kaumaha mua ma ka papaʻai haʻahaʻa-carb ma muli o ka pohō wai, ʻaʻole ka pohō momona. Me kekahi papaʻai, e noʻonoʻo i ke olakino o ka puʻuwai.
- Inā loaʻa iā ʻoe ka maʻi diabetes a i ʻole kekahi maʻi ʻē aʻe, he mea pono loa ia e ʻike i ka ukana glycemic i ke koho ʻana i nā meaʻai.
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, ʻoiai inā he maʻi kou, e kamaʻilio me kāu kauka a mea kūʻai lāʻau paha no ka ʻōlelo aʻo.
nā kalapona, ka meaʻai, ka pohō kaumaha, ka maʻi diabetes, ka papa kuhikuhi glycemic, ka ukana glycemic, ka meaʻai olakino, ka starch, ka fiber, ke kō
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