Nā Kumu 6 No ke aha ʻaʻole kahi Kalepona i kahi Kaloriu

Anter

• 1. ʻO Fructose vs. Glucose
• 2. Ka hopena Thermic o ka meaʻai
• 3. Pepehi Kanaka Protein Appetite a Hoʻonui iā ʻoe i ka ʻai ʻana i nā punaewele liʻiliʻi
• 4. Ka Papa Kuhikuhi Satiety
• 5. ʻO nā papaʻai low-carb alakaʻi i ka palena ʻana o ka calorie akomi
• 6. Ka Papa Kuhikuhi Glycemic
• Ka Laina Lalo

I loko o nā kaʻao pono a pau o ka meaʻai, ʻo ka moʻo kalepona kekahi o nā mea hoʻolaha loa a hōʻino loa hoʻi.

ʻO ia ka manaʻo ʻo ka calories ka mea nui o ka papaʻai - ʻaʻole mea nui nā kumuwaiwai o kēia mau calorie.

“He calorie ka calorie is he calorie, "ʻōlelo lākou - ʻaʻole ia he mea nui inā ʻoe e ʻai i kahi 100 calories o ke kanakē a i ʻole broccoli, e loaʻa ka hopena like i kāu kau kaupaona.

He ʻoiaʻiʻo he like ka nui o ka ikehu o nā calorie āpau. Loaʻa i kahi calorie papaʻai he 4,184 Joules o ka ikehu. I kēlā ʻano, he calorie is kahi calorie.

Akā ke hiki mai i kou kino, ʻaʻole maʻalahi nā mea. ʻO ke kino o ke kanaka kahi ʻōnaehana biochemical paʻakikī paʻakikī me nā kaʻina elaborate e hoʻoponopono i ke kaulike o ka ikehu.

Hele nā ​​meaʻai like ʻole ma o nā ala biochemical ʻokoʻa, kahi kūpono ʻole kekahi o ia mau mea a lilo i ka ikehu (calories) e nalo e like me ka wela ().

ʻO ka mea ʻoi aku ka nui o ka hopena o ka hopena o nā meaʻai a me nā macronutrients i kahi hopena nui i nā hormona a me nā kikowaena lolo e kaohi ana i ka pōloli a me ka ʻano ʻai.

Hiki i nā meaʻai āu e ʻai ai ke hopena i ka hopena o ke olaola e kāohi ana i ka wā, he aha a pehea ka nui āu e ʻai ai.

Eia he 6 mau laʻana i hōʻoia no ke kumu o ka calorie ʻaʻole kahi calorie.

1. ʻO Fructose vs. Glucose

ʻO nā sugars maʻalahi ʻelua i kāu papaʻai ka glucose a me ka fructose.

Gram no ka gram, hāʻawi nā mea ʻelua i ka helu like o nā calorie.

Akā ʻo ke ʻano o ka metabolism ʻana i ke kino he ʻokoʻa loa (2).

Hiki ke hoʻopili ʻia ka glucose e nā aʻa āpau o kou kino, akā hiki ke hoʻopili ʻia ka fructose e ke ake i kekahi nui nui ().

Eia kekahi mau laʻana no ke kumu i kūlike ʻole ai nā kūpikipiki glucose me nā kalori fructose:

• ʻO Ghrelin ʻo ia ka hōmona pōloli. Piʻi ia i ka wā pōloli a iho i hope o kāu ʻai ʻana. Ua hōʻike ʻia kahi noiʻi e alakaʻi ai ka fructose i nā pae ghrelin kiʻekiʻe - ʻoi aku ka pōloli - ma mua o ka glucose ().
• ʻAʻole hoʻonāukiuki ʻo Fructose i nā kikowaena satiety i kou lolo ma ke ʻano like me glucose, e alakaʻi ana i kahi hoʻēmi manao piha ().
• Hiki ke kumu i ka nui o nā fructose ke kūpaʻa ʻo ka insulin, loaʻa ka momona o ka ʻōpū, hoʻonui i nā triglycerides, kō kō a me ka liʻiliʻi, LDL mānoanoa i hoʻohālikelike ʻia me ka helu like o nā calorie mai glucose ().

E like me kāu e ʻike ai: ka helu like o nā calorie - nā hopena ʻokoʻa loa i ka pōloli, nā homone a me ke olakino metabolic.

ʻO ka hoʻokolokolo ʻana i nā mea momona e pili ana i nā calories a lākou e hāʻawi ai he maʻalahi loa.

E hoʻomanaʻo he hopena maikaʻi ʻole ka fructose ke ʻai ʻia i ka nui loa. ʻO ke kō a me ke kanakē ka mea nui o nā kumu kūʻai papaʻai.

Mai hoʻonāwaliwali i ka ʻai ʻana i nā huaʻai he nui. ʻOiai lākou i loko o ka fructose, waiwai lākou i ka fiber, ka wai a hāʻawi i ke kūpikipiki koʻikoʻi nui, kahi e hoʻoliʻiliʻi ai i nā hopena maikaʻi ʻole o ka fructose.

ʻOiai ʻo ka fructose a me ka glucose e hāʻawi i ka helu like o nā calories, ʻoi aku ka hopena maikaʻi ʻole o ka fructose i nā homone, ka makemake a me ke olakino metabolic.

2. Ka hopena Thermic o ka meaʻai

Hele nā ​​meaʻai ʻokoʻa i nā ala metabolic like ʻole.

ʻO kekahi o kēia mau ala i ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe.

ʻO ka ʻoi aku ka maikaʻi o ke ala metabolic, ʻoi aku ka nui o ka ikehu o ka meaʻai e hoʻohana ai no ka hana a hoʻopau ʻia ka liʻiliʻi e like me ka wela.

ʻOi aku ka maikaʻi o nā ala metabolic no ka protein ma mua o nā ala metabolic no carbs a me ka momona.

Loaʻa i ka protein ka 4 calories ma ka gram, akā ua nalowale kahi ʻāpana nui o kēia mau protein protein e like me ka wela ke hoʻopili ʻia e ke kino.

ʻO ka hopena thermic o ka meaʻai kahi ana o ka nui o nā meaʻai like ʻole e hoʻonui ai i ka lilo o ka ikehu, ma muli o ka ikehu e pono ai e ʻeli, komo a metabolize i nā meaola.

Eia ka hopena thermic o nā macronutrients ʻokoʻa ():

• Momona: 2–3%
• Kāpena: 6–8%
• Kumuʻiʻo: 25–30%

Hoʻololi nā kumuwaiwai i nā helu kikoʻī, akā maopopo leʻa koi ka protein i ka nui o ka ikehu e metabolize ma mua o ka momona a me nā carbs ().

Inā ʻoe e hele me kahi hopena thermic o 25% no ka protein a me 2% no ka momona, ʻo kēia ka manaʻo e hoʻopau ʻia nā 100 calories o ka protein i 75 mau calorie, ʻoiai ʻo 100 mau momona o ka momona e hoʻopau ʻia e like me 98 calories.

Hōʻike nā noiʻi i nā papa hana protein kiʻekiʻe e hoʻonui i ka metabolism e 80-100 calories i kēlā me kēia lā, ke hoʻohālikelike ʻia me nā papa protein haʻahaʻa (,).

E waiho maʻalahi, loaʻa i nā papaʻai protein kiʻekiʻe kahi pono metabolika.

ʻOi aku ka momona o nā calorie protein ma mua o nā calorie mai ka carbs a me ka momona, no ka mea, ʻoi aku ka ikaika o ka protein i ka metabolize. Pono nā meaʻai āpau i ka nui o ka ikehu e ʻeli ma mua o nā meaʻai i hana ʻia.

3. Pepehi Kanaka Protein Appetite a Hoʻonui iā ʻoe i ka ʻai ʻana i nā punaewele liʻiliʻi

ʻAʻole pau ka moʻolelo protein i ka hoʻonui ʻana o ka metabolism.

Alakaʻi ia i ka hōʻemi nui ʻana i ka makemake, e ʻai pono ai i nā calorie ʻuʻuku.

Hōʻike nā noiʻi i ka protein i kahi lōʻihi loa o ka macronutrient piha, ().

Inā hoʻonui ʻoe i kāu ʻai protein, hoʻomaka ʻoe i ka lilo ʻana o ke kaupaona me ka helu ʻole ʻana i nā calori a i ʻole ka kaohi ʻana i nā ʻāpana. Hoʻokomo ka Protein i ka pohō momona ma autopilot (,).

I hoʻokahi noiʻi, ʻo ka poʻe i hoʻonui i kā lākou protein i 30% o nā calorie, hoʻomaka lākou i ka ʻai ʻana he 441 mau calori i kēlā me kēia lā a ua lilo 11 mau paona (4.9 kg) i 12 mau pule ().

Inā ʻaʻole ʻoe makemake e hele i kahi papaʻai akā e wīwī wale i nā unahi metabolic i kou makemake, ʻo ka hoʻohui ʻana i nā protein i kāu papaʻai ʻo ia paha ka ala maʻalahi a momona hoʻi e hoʻoiho ai i ka pohō kaumaha.

He akāka loa i ka wā e pili ana i ka metabolism a me ka hoʻoponopono ʻana i ka makemake, ʻaʻole like ka calorie protein me kahi calorie mai carbs a momona paha.

Hiki i ka protein i hoʻonui ʻia ke alakaʻi i ka hoʻoliʻiliʻi loa i ka makemake a hana i ka pohō kaumaha me ka ʻole o ka helu ʻana i ka calorie a i ʻole ka mālama ʻana i ka ʻāpana.

4. Ka Papa Kuhikuhi Satiety

Loaʻa nā ʻano ʻokoʻa i nā meaʻai like ʻole i ka māʻona. ʻO kēia kahi mau meaʻai e hāʻawi iā ʻoe i kahi ʻano ʻoi aku o ka piha.

ʻOi aku ka maʻalahi o ka ʻai i kekahi mau meaʻai ma mua o nā mea ʻē aʻe.

ʻO kahi laʻana, he mea maʻalahi paha ka ʻai ʻana i 500 mau calorie a ʻoi aku paha o ka hau kalima, ʻoiai ʻoe e hoʻoikaika i ka hānai ʻana iā ʻoe iho e ʻai i nā 500 calories o nā hua manu a i ʻole broccoli.

ʻO kēia kahi hiʻohiʻona nui e pili ana i ka hopena o nā koho āu e hana ai i kahi hopena nui i ka huina o nā calories āu e hoʻopau ai.

Nui a hewahewa nā kumu e hoʻoholo ai i ka waiwai satiety o nā ʻano meaʻai like ʻole, i ana ʻia ma kahi pālākiō i kapa ʻia ka helu satiety ().

ʻO ka helu satiety kahi ana o ka hiki o nā meaʻai e hōʻemi i ka pōloli, hoʻonui i ka manaʻo piha a hoʻemi i ka lawe ʻana o ka calorie no kekahi mau hola e hiki mai ana.

Inā ʻoe e ʻai i nā meaʻai i haʻahaʻa i ka papa kuhikuhi māʻona, a laila e pōloli ʻoe a hoʻopau i ka ʻai ʻana. Inā koho ʻoe i nā meaʻai kiʻekiʻe ma ka papa kuhikuhi māʻona, pau ka ʻai ʻana i ka liʻiliʻi a me ka lilo ʻana o ka paona.

ʻO nā laʻana o nā meaʻai e kiʻekiʻe i ka papa kuhikuhi satiety ʻo kaʻuala i hoʻolapalapa ʻia, pipi, hua manu, pīni a me nā huaʻai. ʻO nā meaʻai i haʻahaʻa ma ka papa kuhikihi nā donut a me nā pōpō.

ʻIke loa, inā koho paha ʻoe i nā meaʻai e hoʻopiha ana i kahi hopena nui i kāu koina ikehu i ka wā lōʻihi.

Loaʻa nā hopena ʻokoʻa i nā meaʻai like ʻole i ka māʻona a ehia mau calorie āu e hoʻopau ai i ka ʻai ʻana i nā papa hope. Ua ana ʻia kēia ma kahi pālākiō i kapa ʻia ka helu helu satiety.

5. ʻO nā papaʻai low-carb alakaʻi i ka palena ʻana o ka calorie akomi

Mai ka makahiki 2002, ma luna o 20 mau hoʻokolohua hoʻokolohua kaulike ʻia i hoʻohālikelike i nā papaʻai momona momona a me nā momona momona.

Hōʻike mau nā hualoaʻa i nā papaʻai low-carb alakaʻi i ka lilo o ke kaupaona ma mua o nā papa momona momona, 2-3 mau manawa i ka nui.

ʻO kekahi o nā kumu nui o kēia no ka ʻai ʻana o ka ʻai low-carb i ke alakaʻi i ka hoʻoliʻiliʻi loa. Hoʻomaka ka poʻe e ʻai i nā calori liʻiliʻi me ka hoʻāʻo ʻole (, 17).

Akā ʻoiai ke hoʻohālikelike ʻia nā calorie ma waena o nā hui, lilo nā pūʻulu low-carb i ka nui o ke kaumaha, ʻoiai ʻaʻole hiki mau i ka helu helu (, 19,).

ʻO ke kumu nui loa o kēia ka hana ʻana o nā papaʻai low-carb i kumu e lilo ai ka wai nui. Hele pinepine ka bloat i ka hebedoma mua a i ʻole ʻelua ().

Eia kekahi, ʻo nā papaʻai low-carb e hoʻopili i nā protein ma mua o nā papa momona. Lawe ka protein i ka ikehu e metabolize a hoʻolilo ke kino i ka ikehu e hoʻohuli i ka protein i glucose.

ʻO nā papaʻai low-carb e alakaʻi mau i ka lilo o ke kaupaona ma mua o nā papaʻai momona momona, ʻoiai ke hoʻohālikelike ʻia nā calorie ma waena o nā hui.

6. Ka Papa Kuhikuhi Glycemic

Nui nā hoʻopaʻapaʻa i ke kahua o ka meaʻai a ʻaʻole ʻae ka poʻe loea i nā mea he nui.

Akā ʻo kekahi o nā mea a ʻaneʻane like me ka ʻae ʻana o kēlā me kēia.

Pākuʻi ʻia kēia i nā kō i hoʻohui ʻia e like me ka sukrosa a me ka syrup kānana kiʻekiʻe-fructose, a me nā huahana hua palaoa i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo.

Hoʻemi haʻahaʻa nā pākōpika i ka pulupulu a ʻai koke ʻia a komo koke, e alakaʻi ana i nā kui wikiwiki i ke kō kō. Loaʻa iā lākou kahi papa inoa glycemic kiʻekiʻe (GI), kahi ana o ka wikiwiki o nā meaʻai e hāpai i ke kō i ke kō.

Ke ʻai ʻoe i kahi meaʻai e lūlū koke ana i ke kō kō, e alakaʻi ia i kahi hāʻule i ke kō kō i kekahi mau hola ma hope. Ke hiki mai kēlā, loaʻa ʻoe i ka ʻiʻina no kahi meaʻai momona momona kiʻekiʻe.

ʻO kēia ka mea i ʻike ʻia ma ke ʻano he "kaʻa wili kō kō."

Hoʻokahi kahi noiʻi i lawelawe ʻia i nā waiū milkshakes i kēlā me kēia ʻano koe wale nō he kiʻekiʻe-GI kekahi a me nā carbs low-GI ʻē aʻe. ʻO ka waiū nui-GI i hoʻonui i ka pōloli a me nā kuko i hoʻohālikelike ʻia me ka hoʻoluliluli low-GI ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ʻai nā keikikāne ʻōpio 81% ʻoi aku ka nui o nā calorie i ka wā o kahi pāʻina GI kiʻekiʻe i hoʻohālikelike ʻia me kahi pāʻina GI haʻahaʻa ().

No laila, hiki i ka wikiwiki i kū i ka calorie kalori ke hopena i ka hopena i ko lākou hiki ke kumu i ka ʻai nui a me ka loaʻa kaumaha.

Inā ʻoe ma ka papa ʻaina-karbika kiʻekiʻe, koʻikoʻi ia e koho i nā kumuwaiwai kalapona hana ʻole ʻia i piha i ka fiber. Hiki i ke olonā ke hoʻemi i ka helu i komo ai ka glucose i kāu ʻōnaehana (,).

Hōʻike mau nā noiʻi i ka poʻe e ʻai i nā meaʻai GI kiʻekiʻe loa i ka makaʻu nui o ka lilo ʻana i ka momona a me ka diabetic. ʻO ia no ka mea ʻaʻole i hana ʻia nā calorie carb a pau (,).

Hōʻike nā haʻawina e hoʻomaʻamaʻa ʻia nā kālika i ka ʻoi aku ka wikiwiki a me ka nui o ke kō i ke kō, a hiki i ka ʻiʻini a hoʻonui i ka ʻai.

Ka Laina Lalo

Hiki i nā kumu calorie ʻokoʻa ke loaʻa nā hopena ʻokoʻa loa i ka pōloli, nā homone, nā lilo ikehu a me nā wahi o ka lolo e kaohi ana i ka lawe ʻana o ka meaʻai.

ʻOiai he mea nui nā caloriu, ka helu ʻana iā lākou a i ʻole ka makaʻala ʻana i ka ʻike ʻana ʻaʻole pono ia e lilo i ka kaumaha.

I nā manawa he nui, hiki i nā loli maʻalahi i ke koho ʻana o ka meaʻai ke alakaʻi i nā hopena like a ʻoi aku paha ma mua o ka kaohi ʻana i kāu lawe calorie.