E nīnau i ke Kauka Meaʻai: ʻAi ʻia e Fats Alone

Anter

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Q: Hiki paha iaʻu keʻokiʻoki loa i nā carbs a hoʻoikaika mau i ka pae kiʻekiʻe, e like me ka ʻōlelo a kekahi poʻe kākoʻo o ka hoʻohaʻahaʻa momona a me nā paleo?

A: ʻAe, hiki iā ʻoe ke ʻoki i nā kalapona a hilinaʻi i nā momona wale nō no ka wahie-a palekana loa ia. Kūpono nui kekahi mau meaʻai i kāu papaʻai, e like me nā momona ʻokoʻa ʻelua, ka nui o nā amino acid, a me nā huaora a me nā minelala he nui. ʻAʻohe mea kō a i ʻole kaʻaleʻa i hana i ka papa inoa "pono-ʻai".

I mea e hana ʻole ai me ka carbs, hana maikaʻi kou kino i ka hana ʻana i nā kō e pono ai a i ʻole ke ʻimi ʻana i nā kumu ikehu ʻē aʻe. No ka laʻana, ke hōʻemi nui ʻoe a hoʻopau paha i nā kaʻa mai kāu ʻai, hiki i kou kino ke hana i ke kō e mālama ai i glycogen.

Kaulana kou lolo i ka ʻai kō, no ka mea, makemake nui ia i ka ikehu a ʻo ke kō kona kumu makemake. Akā, ʻoiai ke aloha o kou lolo me ka waiʻaleʻa, ʻoi aku ke aloha i ke ola. A ʻo ka hopena hoʻololi a ulu pono ia, e hoʻowali iā ia iho me nā ketones (kahi hopena o ka momona momona) inā ʻaʻole kokoke nā carbs. ʻO kaʻoiaʻiʻo, ua hoʻololi paha kou lolo i kēia kumu wahie ʻē aʻe me ka ʻole o kou ʻike ʻana inā ua ʻai ʻoe i kahi meaʻai haʻahaʻa haʻahaʻa a i ʻole ketogenic, kahi āu e ʻai ai i ka 60 a 70 pakeneka o kāu mau calorie mai ka momona a me 20 a 30 grams wale nō. (g) o nā kalapona i kēlā me kēia lā (ma hope o 50g i ka lā). He mea maikaʻi loa kēia mau meaʻai no ka lilo ʻana o ka momona, hoʻemi i kekahi mau mea pilikia no ka maʻi puʻuwai, a me ka mālama ʻana i ka maʻi diabetes a me ka epilepsy.

No laila ʻae, inā makemake ʻoe, ʻo ʻoe hiki ʻoki loa i ka carbs, hoʻoikaika i kou kino me nā momona, hoʻomaikaʻi i kou olakino, a hoʻoikaika i ka pae kiʻekiʻe. Akā, lilo ka nīnau: Pono ʻoe? Mai ke ʻano o ka noi, he mea kapu loa kahi papaʻai momona haʻahaʻa ke hiki mai i nā koho meaʻai-20, 30, a i ʻole 50g o nā mea ʻaihue ʻaʻohe nui, a hiki iā ʻoe ke ʻai wale i nā pulehu, asparagus, a me ka milo.

Eia kahi ala ʻē aʻe, i hoʻokau hou ʻia i ka ʻoki ʻana i ka ʻōpala e holomua hou ai i kou kino i nā momona, a laila, inā pono, ʻaneʻane pili wale iā lākou. Ua hana wau i kēia "hierarchy of carbohydrates" e hoʻolako i kahi alakaʻi hoʻohana aloha no ka ʻai ʻana a me ka kaohi ʻana i nā carbs ma muli o nā pono o kēlā me kēia.

Hoʻokumu ʻia kēia hierarchy maʻalahi ma ka ʻoiaʻiʻo no ka mea ʻaʻole i hana ʻia nā kalapona āpau, aia kahi spectrum e hiki ai iā ʻoe ke kaupalena iā lākou. ʻO nā meaʻai i ka piko o ka papa inoa ʻoi aku ka nui o nā carb- a me nā calorie-nui ʻoiai e loaʻa ana nā hua liʻiliʻi. Ke neʻe nei ʻoe i lalo i ka papa inoa, lilo nā meaʻai i ka liʻiliʻi o ka carb- a me ka calorie-dense ʻoiai ʻoi aku ka nui o nā meaʻai-ʻo ia nā meaʻai āu e makemake ai e ahu ma kāu pā. I nā huaʻōlelo ʻē aʻe, e hoʻopau i ka milo hou (ma ka lalo o ka papa mea kanu ʻōmaʻomaʻo) ma mua o ka soda (ma ka piko o ka papa kō i hoʻohui ʻia).

1. ʻO nā meaʻai me nā kō i hoʻohui ʻia

2. Nā hua kanu i hoʻomaʻemaʻe ʻia

3. ʻO nā kīʻaha holoʻokoʻa / starches

4. Hua

5. Nā meaʻai

6. Nā mea kanu ʻōmaʻomaʻo

E ho'āʻo e hōʻemi a i ʻole e hoʻopau i nā meaʻai a me nā mea inu mai nā kūlana kiʻekiʻe ʻelua, a inā pono ʻoe e hoʻohaʻahaʻa i kāu ʻai kaʻa (a i ʻole ka calorie) i mea e loaʻa ai ka momona nui a me ka hoʻopaʻa maikaʻi ʻana i ke kō koko, a laila e hana e hōʻemi a hoʻopau i nā meaʻai. i ka hui aʻe ma ka papa inoa. ʻO ka hoʻohana ʻana i kēia ala i ka hoʻopaʻa ʻana i ka carb e kōkua iā ʻoe e noʻonoʻo i ka nui o nā mea momona momona a ʻo ka hoʻopaʻa ʻana iā ʻoe i ke kiʻekiʻe o nā kalapona i kūpono iā ʻoe a me kāu mau pono i kēlā me kēia lā.

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