Hiki iā ʻoe ke inu i ka wai ʻona ma kahi papaʻai low-carb?

Anter

• ʻO nā ʻano ʻona he nui i Carbs
• ʻAilona i loko o nā Calories Empty
• Hiki i ka ʻalekohala ke hoʻohiolo i ke ahi momona
• Hoʻokomo ʻia paha ka nui loa i ka loaʻa waiwai
• Loaʻa nā koho haʻahaʻa haʻahaʻa
• Ka Laina Lalo

Ua lilo i mea makemake nui ʻia nā papaʻai low-carb e like me ke ala kūpono e lilo ai ke kaupaona a hoʻomaikaʻi i ke olakino.

Hoʻohui pinepine lākou i ka ʻoki ʻana i nā meaʻai momona kiʻekiʻe e like me nā hua i hoʻomaʻemaʻe ʻia, nā huaʻai, nā mea kanu starchy a me nā legume a e nānā i nā momona momona a me nā protein.

Eia nō naʻe, maopopo ʻole ka hapa nui o ka poʻe inā hiki ke pau i ka waiʻona ma ka papaʻai momona haʻahaʻa, a hiki ke kūʻē i nā ʻōlelo aʻoaʻo e pili ana i ke kumuhana.

Nānā kēia ʻatikala inā hiki a inu paha ʻoe i ka waiʻona ma kahi papaʻai low-carb.

ʻO nā ʻano ʻona he nui i Carbs

ʻO nā ʻano ʻona he nui i loko o nā haʻalā - kekahi e ʻūlū nei i ka nui o nā carbs no kēlā me kēia lawelawe ma mua o nā mea inu momona, nā meaʻono a me nā mea ʻono.

ʻO kahi laʻana, loaʻa i ka pia ka nui o nā mea momona, ʻoiai ʻo ka starch kekahi o kāna kumu.

Loaʻa iā ia he 3-12 mau ʻeka o nā kalaka i kēlā me kēia 12-auneke (355-ml) e lawelawe ana, e like me nā kumu like ʻole, e like me ke ʻano o ka mālamalama a i ʻole nā ​​ʻano maʻamau ().

ʻO nā mea inu kāwili pū kekahi kiʻekiʻe i nā carbs ma muli o nā mea e like me ke kō, ka wai a me nā mea hoʻohuihui kiʻekiʻe-carb i hoʻohui ʻia e hoʻomaikaʻi i ka ʻono.

No ka hoʻohālikelike ʻana, eia ka nui o nā ʻākeʻakeʻa i loaʻa i kekahi mau mea inu lama ʻona ():

ʻOi loa ka pia a me nā mea inu kāwili ʻia i nā carbs, me kekahi mau mea inu e ʻūlū ʻia ana a i ka 34 mau kolamu o nā carbs i kēlā me kēia lawelawe.

ʻAilona i loko o nā Calories Empty

Nui ka waiʻona i loko o nā calories nele, ʻo ia hoʻi he nui nā calories me ka ʻole o nā wikamina, nā minelala a me nā mea pono e pono ai i kou kino.

ʻAʻole hiki i kēia ke hāʻawi wale i nā hemahema o ke olakino akā hiki ke alakaʻi ʻia i ka loaʻa ʻana o ke kaupaona i ka manawa.

ʻO ka waiʻona ka lua o ka mea momona momona momona ma hope o ka momona - ka ʻūlū ʻana i 7 mau calorie no ka gram ().

ʻO ka hoʻohui ʻana i hoʻokahi lawelawe ʻana o ka wai ʻona i kāu papaʻai i kēlā me kēia lā hiki ke hoʻohui i nā haneri o keu keu ke hāʻawi nei i ka protein a me nā micronutrients.

Inā ʻaʻole ʻoe e hoʻoponopono i kāu papaʻai e helu ai i kēia mau keu keu, alakaʻi lākou i ka loaʻa ʻana o ke kaupaona, me ka nānā ʻole i ka lawe ʻana i kāu carb.

Loaʻa i ka waiʻona ka nui o nā calorie akā haʻahaʻa i nā mea nui e like me ka protein, fiber, vitamins a me nā minelala.

Hiki i ka ʻalekohala ke hoʻohiolo i ke ahi momona

Hōʻike nā noiʻi e hiki i ka inu nui ʻana ke ālai i ka puhi ʻana i ka momona a pale i ka pohō o ke kaumaha.

ʻO ia no ka mea ke inu ʻoe i ka waiʻona, metabol metabolize kou kino iā ia ma mua o nā meaola ʻē aʻe e hoʻohana iā ia i wahie ().

Hiki i kēia ke hoʻolohi i ke ahi momona a hoʻonā i nā carbs keu, protein a me ka momona i kāu papaʻai e mālama ʻia e like me nā mea momona, e hopena ana i ka momona o ke kino ().

Hiki i ka inu lama nui ke hōʻemi i ka haʻihaʻi momona a hoʻonui i ka synthes acid momona, e alakaʻi ana i ka hōʻiliʻili ʻana o nā triglycerides i kou ake. I ka hala ʻana o ka manawa, kumu kēia i kahi ʻano i kapa ʻia ʻo ka maʻi momona ().

ʻAʻole hiki i kēia ke loaʻa nā hopena maikaʻi ʻole i kāu pūhaka akā i nā hopena koʻikoʻi ke hiki mai i kou olakino.

Hoʻouna mua ʻia ka wai ʻona ma mua o nā meaola ʻē aʻe no ka metabolism i loko o kou kino. Hiki iā ia ke hoʻolohi i ke ahi momona a hoʻonui i ka mālama momona.

Hoʻokomo ʻia paha ka nui loa i ka loaʻa waiwai

Ua hōʻike ʻia kekahi mau noiʻi ʻana e hiki ke hoʻopili ʻia ka inu ʻana i ka hoʻohaʻahaʻa i ka hoʻemi ʻia o ka loaʻa o ke kaupaona (,).

Ma ka ʻaoʻao ʻē aʻe, ua nakinaki paʻa ʻia ka nui o ka waiʻona i ka waiwai i loaʻa i ke kaupaona.

Hoʻokahi noiʻi ma 49,324 wahine i ʻike i nā mea inu mea inu nui e ʻai ana ma kahi o ʻelua mau mea inu i kēlā lā i kēia lā i hoʻonui i ka loaʻa o ke kaupaona ʻana i ka poʻe inu ʻole (8).

Ua hōʻike ʻia kahi noiʻi ʻē aʻe ma kahi o 15,000 mau kāne e pili ana ka hoʻonui ʻia ʻana o ka inu waiʻona me ka nui o ka nui o ka loaʻa o ke kaumaha ma mua o 24 mau makahiki ().

No laila, me ka nānā ʻole inā ʻoe i ka papaʻai low-carb a i ʻole ʻaʻole, ʻoi aku ka maikaʻi o ka inu ʻana i ka waiʻona i ka hoʻohaʻahaʻa, kahi e wehewehe ʻia ai hoʻokahi inu i kēlā me kēia lā no nā wahine a ʻelua mau inu i kēlā me kēia lā no nā kāne ().

Hiki ke hoʻopili ʻia ka inu ʻana i ka waiʻona me ka hoʻohaʻahaʻa i kahi haʻahaʻa o ka loaʻa o ke kaumaha. Eia nō naʻe, ua pili ka nui o ka lawe ʻana me ka nui o ka makaʻu o ke kaupaona ʻana ma nā noiʻi nānā.

Loaʻa nā koho haʻahaʻa haʻahaʻa

Hiki i kekahi ʻano ʻona ke komo i loko o ka papaʻai low-carb ke hoʻopau ʻia i ka hoʻohaʻahaʻa.

No ka laʻana, haʻahaʻa a liʻiliʻi ka waina a me ka pia liʻiliʻi i nā carbs, me 3-4 mau gram wale nō no kēlā me kēia lawelawe.

I kēia manawa, ʻo nā waiʻona maʻemaʻe e like me ka lama, whiskey, gin a me vodka pau ʻole i ke kalebona.

No ka hoʻohui ʻana i kahi ʻono i kēia mau mea inu ʻoiai e mālama ana i ka lawe ʻana i ka waiū, e lele wale i nā meaʻono kō a hoʻowahāwahā i ka waiʻona me nā koho kōmike liʻiliʻi e like me ka sodaʻai a me ka wai tonic kō ʻole.

Eia kekahi mau ʻano ʻona i haʻahaʻa i ka carbs a hiki ke komo i kāu papaʻai momona haʻahaʻa ke hoʻopau ʻia i ke kaulike ():

Haʻahaʻa ka pia māmā a me ka waina i loko o nā kalebona ʻoiai nā ʻano ʻona ʻona maemae e like me ka lama, ka ʻaʻaki, ka gin a me ka vodka me ka ʻole o nā ʻāpana.

Ka Laina Lalo

ʻO kekahi ʻano ʻona he low-carb a i ʻole carb-free a hiki ke komo i loko o kahi papaʻai momona haʻahaʻa.

Pākuʻi ʻia kēia me ka pia māmā, waina a me nā ʻano ʻona ʻona e like me ka whiskey, gin a me ka vodka.

Eia nō naʻe, ʻoi aku ka maikaʻi o ka hoʻopili ʻana ma mua o 1-2 mau inu i kēlā me kēia lā, ʻoiai ʻo ka nui o ka lawe ʻana e lohi ai paha ka momona a kumu e hoʻonui ai i ka kaumaha.