Nā Myth 10 e pili ana i nā papaʻai low-carb

Anter

• 1. Hana nā papaʻai low-carb i nā mea āpau
• 2. Hoʻonui momona ʻo Carbs
• 3. Palekana ʻole nā ​​kāloti, nā huaʻai, a me kaʻuala ma muli o nā kālaki
• 4. ʻO nā papaʻai low-carb e lilo mau i ketogenic
• 5. ʻO nā kālaki āpau he kō
• 6. ʻAʻole hiki ke loaʻa ke kaupaona ma ka papaʻai low-carb
• 7. He mea maikaʻi ka inu ʻana i ka waiūpaka a me ka aila niu
• 8. ʻAʻohe mea nui nā Calories
• 9. Pili ʻole ka puluniu i ke olakino kanaka
• 10. Hāpai ka Carbs i ka maʻi
• Ke laina lalo

Mea ikaika loa nā papa ʻaina haʻahaʻa.

Hiki iā lākou ke kōkua i ka hoʻohuli i nā maʻi nui, e like me ka momona, ʻano 2 diabetes, a me ka maʻi metabolic.

Eia nō naʻe, hoʻomau ʻia kekahi mau kaʻao e pili ana i kēia papaʻai e ka kaiāulu haʻahaʻa-kalapona. ʻAʻole kākoʻo ʻia ka hapa nui o kēia mau manaʻo e ka ʻepekema.

Eia he 10 mau kaʻao maʻamau e pili ana i nā papaʻai low-carb.

1. Hana nā papaʻai low-carb i nā mea āpau

Hōʻike mau nā haʻawina e kōkua nā papaʻai low-carb i ke kaupaona ʻana a me ka hoʻomaikaʻi ʻana i nā mea pilikia no ka maʻi (, 2, 3).

ʻO kēlā, ʻaʻole kūpono kēia ʻano ʻai no nā mea āpau.

Manaʻo wale paha kekahi poʻe i ke olakino ʻole i ka papaʻai, ʻoiai ʻaʻole loaʻa i nā poʻe i nā hopena a lākou e manaʻo ai.

ʻO ka mea nui, ʻo nā mea pāʻani a me nā poʻe e hana kino ana e pono i nā carbs ʻoi aku ka nui ma mua o ka hiki i kēia papaʻai ke hāʻawi.

OLELO HOOLAHA Hiki i nā papaʻai low-carb ke paipai i ka pohō kaumaha a hoʻomaikaʻi i ke olakino no nā poʻe he nui. Eia nō naʻe, ʻaʻole pili kēia i nā poʻe āpau - ʻoi aku ka poʻe haʻuki.

2. Hoʻonui momona ʻo Carbs

ʻO kahi kiʻekiʻe o ke kō a me nā kāpena i hoʻomaʻemaʻe ʻia e hoʻopōʻino ai i kou olakino.

Eia nō naʻe, momona wale nā ​​carbs inā hoʻomaʻemaʻe ʻia a hoʻokomo ʻia i loko o nā meaʻai e ʻono a maʻalahi hoʻi i ka ʻai.

ʻO kahi laʻana, he nui ka fiber o ka uala i hoʻomoʻa ʻia a kōkua iā ʻoe e piha - akā ʻo nā ʻāpala uala i hoʻomoʻa ʻia i ka ʻaila kulina a wili ʻia me ka paʻakai, e hana ana me ka hana nui a me ka hoʻowili.

E hoʻomanaʻo i ka nui o nā lehulehu a puni ka honua, e like me nā kamaʻāina o ka mokupuni Kepani o Okinawa, e mālama i ke olakino maikaʻi ma kahi papa ʻaina kiʻekiʻe e waiho pū ʻia me nā meaʻai holoʻokoʻa.

OLELO HOOLAHA ʻOiai ʻo ka ʻai nui ʻana i kekahi nutrient calorie-dense e kumu i ka loaʻa ʻana o ke kaupaona, ʻaʻole momona nā carbs ponoʻī inā hoʻokomo ʻia i ka papaʻai kaulike e pili ana i nā meaʻai āpau.

3. Palekana ʻole nā ​​kāloti, nā huaʻai, a me kaʻuala ma muli o nā kālaki

ʻO nā mea maoli maoli, nā daimonio nā diabolō e nā poʻe haʻahaʻa haʻahaʻa ma muli o kā lākou ʻike momona.

Hoʻopili kēia i nā meaʻai e like me nā huaʻai, ʻuala holoʻokoʻa, a me nā kāloti.

Pono ia e kaupalena i kēia mau meaʻai ma ka low-carb, ketogenic diet - akā ʻaʻole ia he manaʻo aia kekahi hewa i kēlā mau meaʻai.

I ka ʻepekema meaʻai, e like me ka nui o nā hoʻopaʻi, he mea nui ka pōʻaiapili.

ʻO kahi laʻana, he hoʻomaikaʻi olakino e hoʻololi i nā meaʻai maikaʻi ʻole i kāu papaʻai me nā ʻāpana kiʻekiʻe, nā maiʻa pala. Eia nō naʻe, no ka poʻe me ka maʻi diabetes e hoʻāʻo nei e ʻokiʻoki i nā kālaki, ʻo ka hoʻohui ʻana i ka maiʻa i kā lākou papaʻai he mea ʻino ia.

OLELO HOOLAHA ʻOiai ʻoe e kaupalena i kāu lawe ʻana o nā huaʻai a me nā mea kanu kiʻekiʻe-carb i ka papaʻai low-carb, hiki i kēia mau meaʻai ke lilo i mea olakino maikaʻi o ka papaʻai kaulike.

4. ʻO nā papaʻai low-carb e lilo mau i ketogenic

ʻO kaʻai ketogenike kahi papaʻai low-low-carb, ʻoi aku ka liʻiliʻi ma mua o 50 gram o carbs i kēlā me kēia lā ma ka ʻaoʻao o kahi momona momona kiʻekiʻe (60-85% o nā calorie).

Hiki i ke Ketosis ke lilo i kūlana metabolic maikaʻi loa, keu hoʻi no ka poʻe me kekahi mau maʻi e like me ka maʻi diabetes, metabolic syndrome, epilepsy, a i ʻole ka momona (, 5,).

Eia naʻe, ʻaʻole kēia wale nō ke ala e ukali ai i ka papaʻai low-carb.

Hiki i kēia ʻano ʻai ke hoʻokomo i ka 100-150 mau kolamu o nā carbs i kēlā me kēia lā - a ʻoi aku paha.

Ma loko o kēia laulā, hiki iā ʻoe ke ʻai maʻalahi i nā ʻāpana o nā hua i kēlā lā i kēia lā a me nā mea liʻiliʻi o nā meaʻai starchy e like me kaʻuala.

ʻOiai ʻo ka low-low-carb, ʻo kaʻai ketogenike paha ka mea maikaʻi loa no ka pohō wikiwiki a me nā ʻōuli maʻi he nui, ʻaʻole holo ia no nā mea āpau.

OLELO HOOLAHA ʻAʻole pono kaʻai low-carb e lilo i ketogenic. No ka poʻe makemake ʻole e hele i ka keto, hiki i kahi papaʻai low-carb maʻamau ke hāʻawi mau i nā keu pono.

5. ʻO nā kālaki āpau he kō

Ke koi nei e haki nā wahie a pau i loko o ke kō i ka ʻōnaehana digestive ʻoiaʻiʻo nō he hapa - akā kuhi hewa.

Pili ka huaʻōlelo "kō" i nā sugars maʻalahi like me glucose, fructose, a me galactose. ʻO ka papa kō (sucrose) kahi o hoʻokahi mole o ka glucose i pili i ka fructose.

ʻO ka starch, i loaʻa i loko o nā hua a me kaʻuala, kahi kaulahao lōʻihi o nā mole mole glucose. Hōʻoki nā ʻenekia Digestive i ka starch i loko o ka glucose ma mua o ke komo ʻana.

I ka hopena, pau nā ʻākena (he ʻokoʻa ka fiber) ma ke ʻano he kō.

ʻOiai maʻalahi ke kō a maʻalahi a hoʻonui i ka piʻi nui o ke kō i ke kiʻekiʻe o ke kō, ʻo nā starches a me nā carbs ʻē aʻe i nā meaʻai āpau ʻaʻole e hoʻāla i nā kiʻekiʻe o ke kō i ke kō e like me ka mea i nā mea ʻono a me nā meaʻai i hoʻomaʻemaʻe ʻia a hoʻomākaukau ʻia paha.

No laila, he mea nui e hoʻokaʻawale i waena o nā meaʻai āpau a me nā carbs i hoʻomaʻemaʻe ʻia. A i ʻole, e manaʻoʻiʻo paha ʻoe ʻaʻohe ʻokoʻa meaʻai ma waena o kahi ʻuala a me kahi pā lole.

OLELO HOOLAHA Hoʻopomo ʻia nā carb digestible āpau i loko o kou kahawai i ke ʻano o nā carbs maʻalahi a kō paha. Eia nō naʻe, lawe ka manawa i ka hoʻoheheʻe ʻana i nā carbs paʻakikī, e hopena ana i ka piʻi a me ka haʻahaʻa o ke kō i ke kō.

6. ʻAʻole hiki ke loaʻa ke kaupaona ma ka papaʻai low-carb

Manaʻo kekahi poʻe ʻaʻole hiki ke loaʻa ke kaupaona ke hiki ke mālama ʻia ka haʻahaʻa o ka momona a me nā kiʻekiʻe o ka insulin.

Eia nō naʻe, hiki ke loaʻa ke kaupaona ma ka papaʻai low-carb.

Hiki i nā meaʻai momona momona ke momona, ʻoi aku hoʻi no ka poʻe hiki ke ʻai nui.

Hoʻopili kēia i ka tī, nā nati, nā peanuts, a me nā kalima kaumaha.

ʻOiai hiki i nā poʻe he nui ke ʻai i kēia mau meaʻai me ka ʻole o nā pilikia, pono i nā poʻe ʻē aʻe e hoʻohaʻahaʻa i kā lākou lawe ʻana inā makemake lākou e lilo i ka paona me ka ʻole o ka kaupalena ʻana i nā calories.

OLELO HOOLAHA ʻOiai ke hele nei i kahi papaʻai momona haʻahaʻa e paipai i ka pohō kaumaha, pono paha i kekahi poʻe e hoʻohaʻahaʻa i kā lākou lawe ʻana i nā meaʻai momona.

7. He mea maikaʻi ka inu ʻana i ka waiūpaka a me ka aila niu

I loko nō o nā hoʻolaha anti-momona i hala he mau makahiki, hōʻike nā noiʻi ʻaʻole momona ka momona momona e like me ka mea i manaʻo ʻia (,,).

ʻAʻohe kumu e pale aku ai i nā huahana waiū momona nui, ʻoki momona o kaʻiʻo, ʻaila niu, a me ka bata. I ka hoʻohaʻahaʻa, he mau meaʻai olakino kēia.

Eia naʻe, hiki ke weliweli i ka manaʻo nui loa.

ʻOiai he hone paha ia e hoʻohui i nā puʻu o ka bata a me ka aila niu i kāu kofe, ke hāʻawi nei iā ʻoe i ka liʻiliʻi o ke ala e hoʻopili ai i nā meaʻai olakino a momona hoʻi i kāu papaʻai.

OLELO HOOLAHA ʻOiai ʻo ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka momona momona ka maikaʻi i ka hoʻohaʻahaʻa, pale i ka hoʻopili ʻana i kāu mea papaʻai. Ma kahi o, koho i nā meaʻai āpau i waiwai i ka protein a me ka fiber.

8. ʻAʻohe mea nui nā Calories

Wahi a kekahi mau mea kākoʻo haʻahaʻa-carb ʻaʻole mea nui ka lawe ʻana i ka kalori.

ʻO ke kalena kahi ana o ka ikehu, a mālama maʻalahi ʻia ka momona o ke kino.

Inā loaʻa i kou kino ka nui o ka ikehu ma mua o ka hiki iā ʻoe ke kuni, mālama ʻoe iā ia me he momona o ke kino. Inā hoʻolilo kou kino i ka ikaika hou aku ma mua o kou lawe i loko, puhi ʻoe i ka momona no ka ikehu.

Hana hapa nā papaʻai low-carb i ka hōʻemi ʻana i ka makemake. Ke hana nei lākou i ka poʻe e ʻai liʻiliʻi i nā calorie, aia kahi liʻiliʻi no ka helu ʻana o ka calorie a i ʻole ka hoʻomalu ʻana i nā ʻāpana (, 11).

ʻOiai he mea nui nā calories i nā manawa he nui, pono ʻole ka helu ʻana iā lākou he mea nui ʻole ia ma ka papaʻai low-carb.

OLELO HOOLAHA Paipai nā papaʻai low-carb i ka lilo o ke kaupaona ʻana ma ka hōʻemi ʻana i ka makemake a me ka lawe ʻana o ka calorie. Eia nō naʻe, he mea nui nā calorie no nā papaʻai ʻē aʻe.

9. Pili ʻole ka puluniu i ke olakino kanaka

ʻIke pū ʻia nā carb indigestible ma ke ʻano he fiber dietary.

ʻAʻohe o nā kānaka i nā enzyme e ʻeli i ka fiber, akā mamao loa kēia nutrient mai ka pili ʻole i kou olakino.

He mea nui ia no kou koʻohune ʻōpū, nāna e hoʻolilo i ka fiber i mau mea maikaʻi e like me ka butyrate acid butyrate ().

ʻO ka ʻoiaʻiʻo, hōʻike nui nā noiʻi i ka puluniu - keu hoʻi i ka fiber hiki ke hoʻoheheʻe ʻia - alakaʻi i nā pōmaikaʻi like ʻole, e like me ka pohō kaumaha a me ka hoʻomaikaʻi ʻia o ka kolesterol (13,,).

No laila, ʻaʻole maʻalahi wale akā olakino e ʻai i nā mea kanu kanu momona-momona ma ka papaʻai low-carb.

OLELO HOOLAHA ʻO ka fiber kahi mea nui o ka papaʻai olakino. Hiki iā ʻoe ke ʻai maʻalahi i ka nui o nā mea kanu kanu waiwai-momona ma ka papaʻai low-carb.

10. Hāpai ka Carbs i ka maʻi

Hiki i nā poʻe he olakino metabolically ke ʻai i nā carbs he nui me ka ʻole o ka pōʻino, ke nānā lākou i nā meaʻai āpau.

Eia nō naʻe, no ka poʻe me ke kūpaʻa ʻana o ka insulin a i ʻole ka momona, e loli paha nā lula metabolic o ke kino.

Pono paha ka poʻe i loaʻa ka hana me ka metabolic e hōʻalo i nā meaʻai kiʻekiʻe-carb.

E noʻonoʻo ʻoiai ʻo ka hemo ʻana o ka nui o nā carbs e pono ai e hoʻohuli i kahi maʻi, ʻaʻole ia he kumu na nā carbs lākou i hana i ka maʻi.

Inā ʻaʻohe ou maʻi metabolic, maikaʻi ke ʻai i nā mea momona kiʻekiʻe-ʻoiai ʻoe e pili paʻa, nā meaʻai i hana ʻole ʻia a hoʻoikaika pinepine.

OLELO HOOLAHA ʻOiai ʻo ka hele ʻana i ka papaʻai kalebba haʻahaʻa e kōkua i ka nui o nā poʻe e lilo i ka paona a hoʻomaikaʻi i ko lākou olakino, ʻaʻole ia he manaʻo ʻaʻole hiki i ke ʻano ola kiʻekiʻe ke olakino pū kekahi. Aia wale nō ia i ke kanaka, a me ka pōʻaiapili.

Ke laina lalo

ʻOiai hiki i nā papaʻai low-carb ke hāpai i ka pohō kaumaha a kōkua i nā kūlana olakino he nui, nui nā kaʻao e pili ana iā lākou.

Ma ke ʻano holoʻokoʻa, ʻaʻole pono kēia mau papaʻai no nā mea āpau.

Inā makemake ʻoe e kōkua i ke kaohi ʻana i kahi ʻano metabolic a i ʻole lilo koke ke kaumaha, maikaʻi e hoʻāʻo i kahi papaʻai low-carb. I ka manawa like, ʻaʻole pono ke ʻano o ka ʻai ma mua o ke ʻano o ka nohona e hoʻohui i nā meaʻai āpau me ka lawa pono o ka hoʻoikaika kino.