E nīnau i ke kauka Diet: he aha ka helu ma ke ʻano he Carb?

Anter

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Q: Ua haʻi mai kaʻu dietitian iaʻu e ʻokiʻoki i nā kalakeka, akā huikau wau e pili ana i ka mea e helu ʻia ma ke ʻano he hua palaoa a me nā mea kanu i nā starches.

A: Ke kaohi ʻana i kāu kalakea, e hoʻomaka me nā meaʻai nui o ka carbohydrate i kāu papaʻai: nā meaʻai me ke kō i hoʻohui ʻia. A laila e hana i kāu ala e hōʻemi i ka palaoa a me ka pasta, a laila ka ʻuala a me ke kulina, a laila ke koena o nā mea kanu starchy.

ʻO ka ʻōnaehana hoʻololi mai ka ʻAmelika Hui Pū ʻIa Diabetes hui i nā meaʻai like ʻole e nā ʻano like ʻole o ka nutritional. E like me kā lākou papa inoa, ʻo ia nā hua ʻai:

• ʻO ka palaoa a me ka palaoa palaoa holoʻokoʻa
• Oatmeal
• ʻO ka palaoa
• Popcorn
• Laiki palaka
• Rye holoʻokoʻa
• ʻO ka bale-palaoa holoʻokoʻa
• Laiki ʻāhiu
• Buckwheat
• Mākala
• Quinoa

A ʻo kēia mau huaʻai he starches.

• Pāʻani
• ʻUala
• ʻUmeke
• ʻOka palaoa
• ʻōpae ʻāpala
• Piʻi ʻōmaʻomaʻo
• Kāna

ʻOiai he alakaʻi maikaʻi kēia hui ʻelua, ʻo kāu poʻe hewa nui-ʻo ka ʻuala kiʻekiʻe, haʻahaʻa-fiber, wikiwiki loa, haʻahaʻa haʻahaʻa-mea kanu mea kanu-ʻo ka ʻuala a me ka kulina. He starchy paha nā mea ʻē aʻe, akā ʻoi aku ka maikaʻi o ka ʻike fiber a me ka hopena ma ke kō kō. ʻO ka paukena, no ka laʻana, he 20 grams o nā carbohydrates i loko o ke kīʻaha hoʻokahi, akā aia pū kekahi i 7 grams o ka fiber.

Pono maikaʻi ka Squash i kāu papaʻai, ke ʻole ʻoe e hoʻāʻo nui e kaupalena i kāu mau ʻōpelu i mea e ukali ai i ka papa ketogenic (50g o nā haʻuki i kēlā me kēia lā). I kēlā hihia, ʻo nā mea kanu e like me ka butternut squash, ka pī, a me ka ʻākala acorn e hoʻokau iā ʻoe ma luna o kāu palena karbika me ka wikiwiki. Akā waiho mau kēlā iā ʻoe me nā mea kanu momona-ʻoi loa o ka momona, e like me ka zucchini, ka broccoli, ka milo, kāpī, keleka, a me ka asparagus e inoa ai i kekahi.

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