Nā meaʻai waiwai Carbohidate
Anter
- Ka papa inoa o nā meaʻai momona-momona
- He aha nā mea momona
- ʻO nā meaʻai e waiwai ana i nā huʻohina paʻakikī
- ʻO nā meaʻai e waiwai i nā kāhūpona maʻalahi
- He aha nā mea momona maikaʻi
- Pehea e hoʻohana ai i nā ʻōpikipiki e loaʻa ai ka nui o nā mākala
ʻO nā meaʻai momona i nā ʻōpelu, e like me ka berena, nā cereal, laiki a me nā pasta āpau, kahi ʻano nui o ka ikehu no ke kino, ʻoiai ke kupu ʻia nei ka glucose i ka wā o ka digestion, ʻo ia ke kumu nui o ka ikehu no nā hunaola o ke kino.
Ke hoʻopau ʻia ka meaʻai i nā mea he nui, hoʻohana ke kino i kahi ʻāpana e hana i ka ikehu a ʻo ka mea i hoʻohana ʻole ʻia e mālama ʻia e like me ka momona i kaʻiʻo adipose, makemake i ka loaʻa kaumaha. No laila, pono e kāohi ʻia kona hoʻohana ʻana, e koi ʻia e ʻai 200 a 300 mau gram i kēlā me kēia lā i ka papaʻai normocaloric, akā hiki ke loli kēia nui e like me ke kaupaona, ka makahiki, ke kāne a me ka hana kino i hana ʻia e ke kanaka.
I ka hihia o ka poʻe makemake e lilo ke kaupaona, he mea nui ka kaohi ʻana i ke ʻano o ka ʻaʻāpelu i hoʻopau ʻia, a me nā ʻāpana, a makemake lākou i nā meaʻai i loaʻa ka ʻai liʻiliʻi a me nā pulapula i kā lākou ʻano. Eia pehea e ʻai ai i ka papaʻai low-carb.
Ka papa inoa o nā meaʻai momona-momona
Aia i ka papa aʻe ka papa inoa o nā meaʻai i ʻoi loa ka nui o nā carbohydrates a me kā lākou nui o nā fiber.
| Nā Meaʻai | Ka nui o nā haʻuki (100 g) | Puluniu (100 g) | Ka ikehu ma 100 g |
| ʻAno palaoaNā palaoa kānana | 81.1 g | 3.9 g | 374 mau calorie |
| Mākala | 75,3 g | 2.6 g | 359 calories |
| Palaoa | 75.1 g | 2.3 g | 360 calories |
| Palaoa palaoa Wholemeal | 73,3 g | 15.5 g | 336 mau calorie |
| Pihikihi Maisena | 75.2 g | 2.1 g | 443 mau calorie |
| Pāpaʻa holina | 62.5 g | 7.4 g | 373 mau calorie |
| ʻAno palaoamū holika | 61.6 g | 3.1 g | 442 mau calorie |
| Palaoa Palani | 58.6 g | 2.3 g | 300 calories |
| Palaoa Rye | 56.4 g | 5.8 g | 268 mau calorie |
| Palaoa keʻokeʻo | 44.1 g | 2.5 g | 253 Kalepona |
| Laiki keʻokeʻo i kuke ʻia | 28.1 g | 1.6 g | 128 mau calorie |
| Kuke laiki holoʻokoʻa | 25.8 g | 2.7 g | 124 mau calorie |
| Noodle kuke | 19.9 g | 1.5 g | 102 calories |
| Nā ʻoka i ʻōwili ʻia | 66.6 g | 9.1 g | 394 mau calorie |
| ʻUala i hoʻomoʻa ʻia | 18.5 g | 1.6 g | 87 calories |
| ʻUala i hoʻomoʻa ʻia | 28.3 g | 3 g | 123 nā calorie |
| ʻO ka pī tunu | 7.9 g | 4.8 g | 72 calories |
| Moa moa i kuke ʻia | 16.7 g | 5.1 g | 130 calories |
| ʻĀpala moʻa | 16.3 g | 7.9 g | 93 calorie |
| Pihi ʻeleʻele kuke | 14.0 g | 8.4 g | 77 calories |
| Kuke Soy | 5.6 g | 5.6 g | 151 mau calorie |
ʻO nā meaʻai i helu ʻia i loko o kēia pākaukau kekahi o nā meaʻai e waiwai ana i nā kāhāhā, akā aia kekahi mau meaʻai ʻē aʻe i piha i nā pākeke a me nā mea liʻiliʻi, e like me ka waiū, ka yogurt, ka tī, ka paukena, nā beet, nā kāloti, nā ʻāpala a me nā pea. . nā haʻalulu, akā ʻoi aku ka liʻiliʻi. ʻO kahi meaʻai ʻē aʻe i waiwai kōpīpī ʻia i ka palaoa cassava, hoʻohana ākea ʻia e hana i ka palaoa manioc. E aʻo pehea e hoʻopau ai i ka palaoa manioc me ka loaʻa ʻole o ka momona.
He aha nā mea momona
ʻO nā Carbohidates, i kapa ʻia hoʻi nā haʻalā, nā glycides a i ʻole nā saccharides, he mau molekiola i hana ʻia e nā mea hoʻohui ʻokanika e like me carbon, hydrogen a me oxygen. ʻO kāna hana nui ka hāʻawi wikiwiki ʻana i ka ikehu i ke kino, no ka mea maʻalahi lākou e ʻeli, akā ke hoʻohana ʻole ʻia kēia ikehu, pau ia i ka mālama ʻia i loko o ke kino e like me ka momona i nā hunaola o ka aʻa adipose.
Loaʻa nā huaʻaleʻale āpau i nā mea ʻai āpau a ʻo ka meaʻai wale nō nā kumu holoholona i loaʻa nā pākeke i ka meli. ʻO kāu ʻai i koi ʻia i ka papaʻai o kēlā me kēia lā ʻaʻole pono e ʻoi aku ma mua o 60% o ka nui o nā calories i ʻōlelo ʻia i kēlā me kēia lā
Hiki ke hoʻokaʻawale ʻia nā Carbohidrat ma ke ʻano maʻalahi a paʻakikī hoʻi e like me ke ʻano o ka mole, me nā complexes a me ke kiʻekiʻe o ka fiber ʻoi aku ka kūpono e hoʻopau ʻia i ka papaʻai pohō.
ʻO nā meaʻai e waiwai ana i nā huʻohina paʻakikī
ʻOi aku ka lohi o ka ʻai ʻana o nā meaʻai me nā huehue paʻapū e ke kino, e hoʻokuʻu lohi ke kō i ke koko a kōkua i ka hana ʻana i ka ʻona no ka wā lōʻihi, keu hoʻi inā he nui ka fiber. No laila, hoʻohālikelike ʻia nā meaʻai e waiwai ana i nā huʻopaʻa paʻakikī me ka loaʻa ʻana o kahi papa inoa glycemic haʻahaʻa a haʻahaʻa paha. E aʻo hou aʻe e pili ana i ka papa kuhikuhi glycemic o nā meaʻai.
ʻO nā meaʻai momona i nā huʻohuhu paʻakikī ʻoi aku ka liʻiliʻi o nā meaʻai momona, e like me ka laiki a me ka pasta palaoa holoʻokoʻa, a me nā hua pala, nā lihi, nā pīpī, nā kāloti a me nā pī.
Kūpono kēia mau meaʻai no ka poʻe diabetic a e hoʻopau pū ʻia hoʻi i ke kaʻina hana hōʻemi, no ka mea, he nui nā huaora B, ka hao, nā olonā a me nā minelala.
ʻO nā meaʻai e waiwai i nā kāhūpona maʻalahi
ʻO nā meaʻai momona i nā huʻohina maʻalahi ʻo ia ka mea e komo wikiwiki ai ke kino i ka pae ʻōpū e hoʻohana ʻia me ka ikehu, e manaʻo wikiwiki i ke kanaka, ʻaʻole like me nā huehue paʻakikī me ka ʻike fiber kiʻekiʻe. ʻO kekahi mau laʻana o nā huʻohina maʻalahi i hoʻomaʻemaʻe ʻia ke kō, demerara kō, molakeke, meli, fructose i loko o nā huaʻai a me ka lactose, ʻo ia ke kō i loko o ka waiū.
Hoʻohui ʻia, aia kekahi mau meaʻai i hana ʻia i loaʻa ka nui o ke kō e like me nā mea momona, nā mea inu momona, marmalade, nā wai hana, nā gum a me nā mea ʻono.
Hoʻonui kēia ʻano kōpaka i ke kō i ke kō i ke koko me ka wikiwiki loa, a no laila i manaʻo ʻia he kiʻekiʻe ka papa kuhikuhi glycemic, a no laila e hōʻalo ʻia e nā poʻe diabetic a me ka poʻe makemake e hōʻemi i ka paona.
He aha nā mea momona maikaʻi
ʻOiai he maikaʻi nā kumuwaiwai āpau, ʻaʻole maʻalahi ka koho ʻana i nā mea olakino. ʻO ke koho maikaʻi loa no ka poʻe makemake e lilo i ka paona a hoʻomaikaʻi paha i kā lākou hopena ma ka hale hoʻoikaika kino e hoʻopau i nā meaʻai āpau, me ka hoʻohui i nā hua a me nā mea kanu. Eia nō naʻe, mea nui e nānā mau i ka papa ʻaiaʻai o nā meaʻai e koho ai i ke koho maikaʻi loa, ʻoiai he nui nā huahana i hoʻohui i ke kō a i ʻole nā nui o nā momona.
No laila, kekahi mau kumuwaiwai maikaʻi no ka nui o nā fiber.
- Nā huaʻai momona. plum, papaya, pear, strawberry, kiwi, mandarin, lemon, pitaya a me ka peach;
- Nā Meaʻai A Pau: laiki palaunu, laiki hua palaoa, pasta palaunu, berena palaoa a palaoa hua paha;
- Mea ʻai: kāpī, broccoli, ka pua kō;
- Palaoa: nā pīni, nā lihi, nā moa a me nā pī;
- Palaʻai: ʻoka;
- Nā Pahu: ʻuala me ka peel a me ka uhi
ʻO nā meaʻai i kiʻekiʻe i ke kō, e like me nā pōpō, nā kuki, nā kīʻaha cereal a me nā meaʻono i ka nui ʻaʻole pono e hoʻopau ʻia inā makemake ʻoe e lilo i ka paona a hoʻonui i ka nui o nā mākala.
Pehea e hoʻohana ai i nā ʻōpikipiki e loaʻa ai ka nui o nā mākala
No ka loaʻa ʻana o ka mākala ua paipai ʻia e hoʻopau i nā ʻāpana o nā huʻihue paʻakikī i loko o ka lā a ma mua o ka hoʻomaʻamaʻa ʻana, no ka mea hāʻawi lākou i ka ikehu e pono ai i ke kino e hana i ka hoʻoikaika kino. A i 1 hola ma hope o ka hoʻomaʻamaʻa e koi ʻia e ʻai i kahi meaʻai momona-protein, e like me ka yogurt e laʻa, e kōkua i ka loaʻa nui o nā mākala.
Eia nō naʻe, no nā hualoaʻa maikaʻi loa, ʻo ke kūkā e nīnau aku i kahi mea hānai e hoʻomākaukau i kahi papa ʻaiaola i hoʻololi ʻia i nā pono o kēlā me kēia kanaka.
E nānā i kēia wikiō e aʻo pehea e hoʻohana ai i nā haʻalako e hoʻomaikaʻi i nā hopena ma ka hale hoʻoikaika kino.
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