⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
He aha nā kalapona maʻalahi a me nā kalapona paʻakikī?
Hiki ke hoʻokaʻawale ʻia nā kalapona i ʻelua mau māhele nui: nā kalapona maʻalahi a me nā kalapona paʻakikī. ʻO ka hoʻomaopopo ʻana i ka ʻokoʻa ma waena o nā mea ʻelua e kōkua iā ʻoe e hana i nā koho olakino.Ua like nā kalapona maʻalahi me nā hoaaloha maikaʻi ʻole
I ka ʻōlelo maʻalahi, ʻo kēia ka mahele e pono ai mākou e makaʻala. Hana ʻia lākou mai nā meaʻai i hoʻomaʻemaʻe ʻia. ʻO ia hoʻi, ua lawe ʻia ka nui o kā lākou fiber a me nā meaʻai. ʻO ka hopena, ke komo lākou i loko o ko mākou kino, ua ʻeli koke ʻia lākou, e hoʻoulu ai i ka piʻi koke ʻana o ke kō koko. E noʻonoʻo e inu i kahi mea inu kō. Manaʻo ʻoe ua loaʻa iā ʻoe kahi pahū koke o ka ikehu. Akā, no ka manawa pōkole wale nō ia. Ma hope o kekahi manawa, manaʻo hou ʻoe i ka luhi a me ka pōloli. ʻO kēia ka mea a mākou e kapa nei he 'sugar crash'. No ka mea, pōloli mau mākou, ʻai mākou ma mua o ka mea e pono ai. ʻO ka hopena? Hoʻonui ʻia ka pilikia o nā maʻi e like me ka piʻi ʻana o ke kaumaha, ka maʻi diabetes, a me ke koko kiʻekiʻe.ʻOiai e hāʻawi koke ana kēia i ka ikehu, e nalowale koke ana kēlā ikehu. E like me kahi ʻāpana pepa e hoʻā koke a pio.
ʻO nā kalapona paʻakikī e like me nā hoaaloha maikaʻi loa
ʻO kēia nā ʻano kalapona maikaʻi loa no ko kākou kino. Loaʻa maoli lākou i nā meaʻai mea kanu. Piha lākou i nā meaolaola he nui e like me ka fiber, nā wikamina, a me nā minelala. Ma muli o kēia fiber, ua hoʻoheheʻe mālie ʻia lākou i loko o ko kākou kino. Ma muli o ka hoʻoheheʻe lohi ʻia ʻana, hoʻohui mālie ʻia ka glucose a i ʻole ke kō i ko kākou koko a ma ke ʻano i kāohi ʻia. Pale kēia i ka piʻi koke ʻana o ke kō koko. Eia kekahi, no ka mea e hoʻomāʻona lākou iā ʻoe no ka manawa lōʻihi ma hope o ka ʻai ʻana iā lākou, ua kāohi ʻia hoʻi ka ʻai pinepine ʻana.| ʻAno o ka carbohydrate | Nā Laʻana (nā mea maʻamau ma Sri Lanka) |
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| Nā Mea ʻIno 'Maʻalahi Carbohydrates' e Palena ai |
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| Nā mea e hoʻohui i kāu papaʻai no nā 'carbohydrates paʻakikī' maikaʻi |
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E aʻo pū kākou e pili ana i ka Fiber, Starch, a me ke Sugar.
Hiki ke hoʻokaʻawale hou ʻia nā kalapona i ʻekolu mau māhele: fiber, starch, a me ke kō.- ʻO ka fiber: He ʻano kēia o ka carbohydrate paʻakikī i loaʻa i nā mea kanu i hiki ʻole i ko mākou kino ke ʻeli piha. Eia nō naʻe, he kōkua nui lākou i ka mālama ʻana i ko mākou ʻōnaehana ʻai olakino, ka pale ʻana i ka constipation , a me ka hoʻomāʻona iā mākou.
- Mānoanoa : He mau kalapona paʻakikī kēia. Hāʻawi lākou i ko mākou kino me ka ikehu a me nā huaora a me nā minelala. Nui ka mānoanoa i nā meaʻai e like me ka ʻuala, ka ʻuala, nā palaoa , a me nā lentil.
- Kōpaʻa: ʻElua ʻano kōpaʻa. Loaʻa nā kōpaʻa maoli i nā mea e like me ka huaʻai a me ka waiū. Hoʻohui ʻia nā kōpaʻa i hoʻohui ʻia i nā meaʻai e hoʻonui i ko lākou ʻono. ʻAʻole maopopo maoli i ko mākou kino ka ʻokoʻa ma waena o nā mea ʻelua, he mau kalapona maʻalahi lāua ʻelua. Eia naʻe, ke ʻai ʻoe i nā huaʻai, loaʻa iā ʻoe ka nui o nā mea maikaʻi e like me ka fiber a me nā huaora me ke kōpaʻa. Akā ke ʻai ʻoe i ka kokoleka, loaʻa iā ʻoe nā calorie hakahaka a me ke kōpaʻa. ʻO ia ke kumu e pono ai mākou e makaʻala loa me kēia mau kōpaʻa i hoʻohui ʻia.
He aha nā pono o nā kalapona olakino?
He mea nui nā kalapona maikaʻi a paʻakikī no ko kākou kino e hana pono ai. Inā nele lākou, hiki ke kū mai nā pilikia he nui.Hāʻawi nā kalapona olakino i ka ikehu i kēia mau ʻōnaehana i loko o ko mākou kino:- lolo
- nā puʻupaʻa
- Nā ʻiʻo puʻuwai
- ʻŌnaehana nerve waena
- ʻŌnaehana hoʻoheheʻe
- ʻEha poʻo
- Luhi
- Nāwaliwali
- Paʻakikī i ka noʻonoʻo ʻana
- Ka luaʻi
- Ka paʻa ʻana o ka ʻōpū
- Nā hemahema o ka wikamina a me nā minelala
Pehea e koho ai i nā carbohydrates maikaʻi?
ʻAʻole pono ʻoe e lilo i mea ʻai meaʻai no kēia. Hiki iā ʻoe ke hoʻokele i kēia me kekahi mau hana maʻalahi.ʻO ka mea nui loa, ʻo ia ke pani ʻana i nā kalapona maikaʻi ʻole me nā kalapona maikaʻi ma kahi o ka hōʻoki loa ʻana iā lākou.
Ke ʻAno Pā
He hana maʻalahi a kūpono hoʻi kēia. E puʻunaue i ka pā āu e ʻai nei i ʻehā ʻāpana.- Ka hapalua o ka pā (ʻelua ʻāpana): E hoʻopiha me nā mea kanu haʻahaʻa-starch a kiʻekiʻe i ka fiber. (e.g. kāpeti, pīni, sipinaki, ipu ʻawaʻawa , letus)
- He ʻāpana o kāu pā (hoʻokahi ʻāpana): E waiho ʻokoʻa i kahi meaʻai starch. Hiki i kēia ke laiki (ʻoi aku ka maikaʻi o ka laiki ʻeleʻele), ʻuala, ʻuala, lentil, a pēlā aku.
- Ke koena o ka manawa (ʻāpana hope): E hoʻokaʻawale i kahi kumu protein momona haʻahaʻa. (e.g. iʻa, moa, hua manu, pi)
Nā pani maʻalahi
- Ma kahi o ka berena keʻokeʻo: E koho i ka berena palaoa piha, ka berena palaoa atta, a i ʻole ka berena palaoa piha.
- Ma kahi o ka laiki keʻokeʻo, e hoʻomaʻamaʻa i ka ʻai ʻana i ka laiki ʻeleʻele (laiki ʻulaʻula/laiki ʻeleʻele).
- Ma kahi o nā mea inu kō: E inu i kahi mea kūlohelohe e like me ka wai, ka wai meli, a i ʻole ka wai ʻalani.
- Ke makemake ʻoe e ʻai i nā mea ʻono: E ʻai i kahi hua ma kahi o ke keke a i ʻole nā biscuits.
Leka Lawe-Home
- ʻAʻole maikaʻi ʻole nā kāpona a pau. He mea nui lākou no ka hāʻawi ʻana i ka ikehu i ko mākou kino.
- Pono kākou e kālele ana i nā kalapona 'maikaʻi' a i ʻole nā kalapona paʻakikī.ʻO nā laʻana e like me ka laiki bran, nā palaoa, nā mea kanu, nā huaʻai, a me nā nati.
- E kaupalena i nā kalapona 'maikaʻi ʻole' a i ʻole nā kalapona maʻalahi . Hoʻokomo pū kēia me ka berena keʻokeʻo, ka laiki keʻokeʻo, ke kō, a me nā meaʻai a me nā mea inu ʻono.
- I ke kūʻai ʻana i nā meaʻai i hana ʻia, e heluhelu i ka lepili e ʻike i ka nui o nā 'kō i hoʻohui ʻia' i loko.
- He mea pono loa ka hoʻohana ʻana i ke 'Plate Method' no ke kaulike ʻana i kāu ʻai.
- Inā loaʻa iā ʻoe kekahi maʻi, he mea nui loa e nīnau i kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi i ka meaʻai.
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