Kalepona

ʻO ka Carbohidates kekahi o nā meaʻai nui i kā mākou papaʻai. Kōkua lākou i ka ikehu no ko mākou kino. ʻEkolu ʻano nui o nā wai kāhāhā i loaʻa i nā meaʻai: nā kō, nā starches, a me nā fiber.

Pono ka poʻe me ka maʻi hē e helu pinepine i ka nui o nā huaʻalea a lākou e ʻai ai e hōʻoia i ka lako mau i ka lā holoʻokoʻa.

Pono kou kino i nā ʻano ʻekolu o ka pākeke e hana pono.

Wāwahi ʻia nā kumulāʻau a me ka hapa nui o nā starches e ke kino i ka glucose (kō kō) e hoʻohana ʻia me ka ikehu.

ʻO ka fiber ka ʻāpana o ka meaʻai i haki ʻole ʻia e ke kino. ʻElua ʻano ʻili. Hoʻohui ka pulupulu insoluble i ka nui i kāu pahu noho no laila noho mau ʻoe. Kōkua ka fiber hiki ke hoʻohaʻahaʻa i nā pae kolesterol a hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kaukā glucose. Hiki i nā ʻano ʻelua ke kōkua iā ʻoe e piha a noho i kahi kaupaona olakino.

Nui nā ʻano meaʻai like ʻole i loko o hoʻokahi a ʻoi paha ʻano ʻāpika.

KAIKAU

Kūlohelohe nā Sugars i kēia mau meaʻai momona:

• Nā huaʻai
• Nā huahana waiū a me ka waiū

Ua hoʻohui kekahi mau meaʻai i ke kō. Nui nā pūʻolo a me nā mea hoʻomaʻemaʻe i nā meaʻai i hoʻohui ʻia. Pākuʻi ʻia kēia mau mea:

• Kāpena
• Nā kuki, nā pōpō, a me nā pā
• Mau (ʻaʻole papaʻai) nā inu inu carbonated, e like me ka soda
• ʻO nā syrup kaumaha, e like me nā mea i hoʻohui ʻia i nā hua kēpau

ʻO nā hua i hoʻomaʻemaʻe ʻia me ke kō i hoʻohui ʻia e hāʻawi i nā calories, akā nele lākou i nā wikamina, nā minelala, a me nā fiber. Ma muli o ka hemahema o ka meaola, hāʻawi kēia mau meaʻai i "nā calories nele" a hiki ke alakaʻi i ka loaʻa ʻana o ke kaumaha. E hoʻāʻo e hoʻoliʻiliʻi i kāu lawe ʻana i nā meaʻai me nā kō i hoʻohui ʻia.

NA HOKU

ʻO kēia mau meaʻai momona waiwai nui i ka starch. ʻOi aku ka nui o nā fiber.

• ʻO nā pīni kēpau a maloʻo hoʻi, e like me nā piʻa puʻupaʻa, nā pīni ʻeleʻele, nā pi pinto, nā peʻa maka ʻeleʻele, nā pī i hoʻokaʻawale ʻia, a me nā pī garbanzo
• ʻO nā mea kanu starchy, e like me kaʻuala, kulina, peas ʻōmaʻomaʻo, a me nā parsnips
• Nā hua a pau, e like me ka laiki palaunu, ʻoka, bale, a me ka quinoa

ʻO nā hua i hoʻomaʻemaʻe ʻia, e like me nā mea i loaʻa i nā pā, nā berena keʻokeʻo, nā pahū, a me nā laiki keʻokeʻo pū kekahi me ka starch. Eia nō naʻe, nele lākou i nā huaora B a me nā meaola nui ʻē aʻe ke ʻole lākou e kaha ʻia "waiwai." ʻO nā meaʻai i hana ʻia me ka palaoa i hoʻomaʻemaʻe ʻia a "keʻokeʻo" pū kekahi me ka liʻiliʻi o ka fiber a me ka protein ma mua o nā huahana palaoa āpau a mai kōkua iā ʻoe e māʻona.

FIBER

ʻO nā meaʻai kiʻekiʻe-fiber me:

• Nā mānoanoa holoʻokoʻa, e like me ka palaoa a me ka laiki brown a me nā berena palaoa, nā palaoa, a me nā pahū
• ʻO nā pīni a me nā legume, e like me nā pīni ʻeleʻele, nā piʻa hakuʻala, a me nā pī garbanzo
• Nā mea kanu, e like me broccoli, Brussels sprouts, corn, potato me ka ʻili
• Nā hua, e like me nā raspberry, nā pears, nā ʻāpala, a me nā fiku
• Nā hua a me nā hua

ʻO ka hapa nui o nā meaʻai i hoʻoponopono ʻia a hoʻomaʻemaʻe ʻia, waiwai a ʻole ʻole, haʻahaʻa i ka fiber.

ʻO ka ʻai ʻana i nā huaʻaleʻale he nui i ke ʻano o ka hana ʻia, starchy, a i ʻole nā ​​meaʻai kō e hoʻonui ai i kāu mau calorie āpau, a hiki i ke kaupaona. Hiki iā ia ke alakaʻi iā ʻoe e hoʻopau ʻole i ka momona a me ka protein.

ʻO ke kaohi nui ʻana i nā huaʻaleʻale i hiki ke hana i ketosis. ʻO kēia ka manawa e hoʻohana ai ke kino i ka momona no ka ikehu no ka mea ʻaʻole lawa nā kālika i ka meaʻai no ke kino e hoʻohana ai no ka ikehu.

ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka nui o kāu mau kōpekika i nā huapalaoa, ka waiū, nā huaʻai, a me nā mea kanu ma kahi o nā hua i hoʻomaʻemaʻe ʻia. Ma waho o nā calorie, hāʻawi nā meaʻai āpau i nā wikamina, nā minelala, a me nā fiber.

Ma ka koho ʻana i nā meaʻai akamai, hiki iā ʻoe ke kiʻi i ka piha piha o nā haʻuki kūpona a me nā meaola he nui.

• Koho i nā ʻano meaʻai like ʻole me nā hua piha, nā huaʻai a me nā mea kanu, nā pīni a me nā legume, a me nā mea momona a momona ʻole momona.
• Heluhelu i nā lepili ma nā meaʻai kēpau, pūʻolo, a me nā meaʻai paʻahau e pale i ke kō, ka paʻakai, a me ka momona.
• Hana i ka hapalua o kāu mau hua palaoa i kēlā lā i kēia lā mai nā hua palaoa a pau.
• Koho i nā huaʻai āpau a me nā wai huaʻai 100% me ka kō ʻole. Hana i ka hapalua o kāu mau hua hua i kēlā me kēia lā mai nā hua āpau.
• Palena i nā mea ono, nā mea inu kō, a me ka waiʻona. Hoʻohui i nā sugars ma lalo o 10 pakeneka o kāu mau calorie i kēlā me kēia lā.

Eia ka mea i manaʻo ʻia he "lawelawe ʻana 1" o nā meaʻai momona-momona e like me ka USDA (www.choosemyplate.gov/):

• ʻO nā mea kanu Starchy: 1 kīʻaha (230 gram) kaʻuala i kāwili ʻia a i ʻole kaʻuala, 1 pepeiao liʻiliʻi o ke kulina.
• Nā hua: 1 mau hua liʻiliʻi (like me ka ʻāpala a ʻalani paha), ½ kīʻaha maloʻo maloʻo (95 gram) 1 kīʻaha 100% wai huaʻai (240 milliliters), 1 kīʻaha hua (a ma kahi o 8 mau strawberry nui).
• Nā palaoa a me nā palaʻai, nā palaoa, a me nā pī: 1 ʻāpana o ka palaoa palaoa holoʻokoʻa; 1/2 kīʻaha (100 gram) o ka laiki ʻeleʻele i kuke ʻia, pasta, a i ʻole cereal; 1/4 kīʻaha i hoʻomoʻa ʻia i ka pī, nā lihi, a i ʻole nā ​​pī (50 gram), 3 mau kīʻaha popborn popo (30 gram).
• Hale waiū: 1 kīʻaha (240 milliliters) o ka skim a i ʻole ka waiū momona momona a i ʻole 8 auneke (225 gram) yogurt mānoanoa.

Paipai ka papa alakaʻi meaʻai i ka hoʻopiha ʻana i ka hapalua o kāu pā me nā huaʻai a me nā mea kanu, a ʻo ka hapakolu o kāu pā me nā hua, ma ka liʻiliʻi o ka hapa nui o ia mau hua.

Eia kahi laʻana o ka papa kuhikuhi 2,000-calorie me nā koho kōmike ʻona maikaʻi:

NĀ PAHAKI

• 1 kīʻaha (60 gram) i kuʻi ʻia i ka palaoa palaoa, i kāwili ʻia me 1 tbsp (10 g) hua puaʻa a me hoʻokahi kīʻaha (240 milliliters) waiū momona ʻole
• 1 maiʻa liʻiliʻi
• 1 hua moa paakiki

LUNCH

Pākuʻi pākī puhi, i hana ʻia me 2 auneke (55 gram) berena pita piha, 1/4 kīʻaha (12 gram) lettuce romaine, 2 ʻāpana kōmato, 3 auneke (85 gram) i kālai ʻia i ka umauma Tureke i puhi ʻia

• 1 teaspoon (tsp) a i ʻole 5 mau mililiter (mL) mayonnaise-type salakeke
• 1 tsp (2 g) pua nani
• 1 pea momi
• 1 kīʻaha (240 milliliter) wai kōmato

MAKAIKAʻI

• 5 auneke (140 gram) i puhi ʻia i ka malo nui
• 3/4 kīʻaha (190 gram) i kāʻuala i kāwili ʻia
• 2 tsp (10 g) margarine palupalu
• 1 kīʻaha (30 gram) salakeke spinach
• 2 auneke (55 gram) ʻōwili palaoa pāinaina holoʻokoʻa
• 1 tsp (5 g) margarine palupalu
• 1 kīʻaha (240 milliliters) waiū momona ʻole
• 1 kīʻaha (240 milliliter) applesauce unsweetened

SNACK

• 1 kīʻaha (225 gram) haʻahaʻa-momona momona yogurt me nā strawberry ma luna
  

Nā Starches; Nā kō māmā; Kāpena; Kālika pākīpika; Meaʻai - nā haʻalulu; ʻO nā huaʻaleʻale maʻalahi

• ʻO nā haʻuki kūpilikiʻi
• ʻO nā huaʻaleʻale maʻalahi
• Nā meaʻai starchy

Baynes JW. ʻO Carbohidrat a me nā lipids. I: Baynes JW, Dominiczak MH, eds. Lapaʻau Biochemistry. 5th lā. Piladelapia, PA: Elsevier; 2019: chap 3.

Bhutia YD, Ganapathy V. ʻO ka lawe ʻana a me ka omo ʻana o ka momona, ka protein, a me ka momona. I: Feldman M, Friedman LS, Brandt LJ, eds. ʻO Sleisenger & Fordtran's Gastrointestinal a me ka maʻi ate. 11th hua. Piladelapia, PA: Elsevier; 2021: chap 102.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nā koi kūpono I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 55.

ʻO US Department of Health and Human Services a me US Department of Agriculture. Nā Kuhi Meaʻai 2015-2020 no nā ʻAmelika. 8th ed. health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/. Hoʻohou ʻia Kekemapa 2015. Loaʻa iā ʻApelila 7, 2020.