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.
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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. |
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Check Availability →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.
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