ʻO nā mana momona momona maikaʻi loa

Anter

• ʻO ka maʻi maʻi momona o lalo
• ʻO Cheerios
• Wheaties
• K K K Original
• ʻO Annie's Organic Frosted ʻOat Flakes
• Maʻiʻo kalapona waena
• ʻO ka ʻike momona kiʻekiʻe loa
• No ke aha e pono ai i ke kino i ka carbs?
• Ehia mau carbs e ʻai ai?
• Nā ʻōlelo aʻoaʻo a me nā hana maʻalea no ka ʻaina kakahiaka low-carb
• He aha e nānā ai
• Mea ʻono haʻahaʻa momona momona

Hōʻike Overview

ʻO ka papaʻai paʻakikī loa e hoʻolālā ke hoʻāʻo nei ʻoe e nānā i nā huaʻaleʻale e lilo i ka ʻaina kakahiaka. A paʻakikī ka cereal e pale aku. Simple, hoʻokēʻai, a hoʻopiha, ʻo wai e makemake e hāʻawi i kēlā pola kakahiaka o Cheerios?

Minamina, ʻo ka hapanui o nā lama kaulana i loaʻa he 20 mau ʻōmole carbs no kēlā me kēia lawelawe, a ʻoi aku. Hoʻopau i kēlā mau mea inā makemake ʻoe e hoʻomau i ka hoʻolālā papaʻai.

Hāʻawi ʻia ka ʻike ʻike botb i ka ʻoluʻolu a s. ʻAʻole hōʻike ka ʻike i hāʻawi ʻia i ka nui o ka lawelawe ʻana o kahi inoa.

No ka ʻike kikoʻī e pili ana i ka lawelawe ʻana i nā nui no kāu mau palaoa cereal punahele, e ʻoluʻolu e ʻike i ka lepili meaʻai a kahi huahana kikoʻī e like me ka ʻokoʻa o ka nui o ka lawelawe ʻana.

ʻO ka maʻi maʻi momona o lalo

ʻO ka hapa nui o nā cereal low-carb ʻaʻole haʻahaʻa haʻahaʻa i nā huaʻāpelu. Loaʻa i ka palaoa nā palaoa, a ʻo nā hua palaʻa he kālake. Eia nō naʻe, ʻoi aku ka haʻahaʻa o kekahi mau palaʻai i nā carbs ma mua o nā mea ʻē aʻe. E ʻike paha ʻoe i ka hapanui o nā hale kūʻai me nā mea loaʻa o ka carb-lalo me:

ʻO Cheerios

Loaʻa iā Cheerios ma kahi o 20.50 gram o nā huaʻaleʻale ma kēlā me kēia lawelawe ʻana i 1 kīʻaha. ʻAʻohe gluten-ʻole lākou no ka poʻe e nānā nei i kā lākou glutenʻai.

Wheaties

He mea kahiko akā maikaʻi, aia ʻo Wheaties ma kahi o 1922.Haʻahaʻa haʻahaʻa hoʻi lākou i nā huaʻaleʻale i hoʻohālikelike ʻia i nā sereala he nui, e hele mai ana ma 23 mau mika no kēlā me kēia cup-kīʻaha lawelawe.

K K K Original

Ma 22.75 gram o nā huaʻāpale i kēlā me kēia kīʻaha, ʻo kā Kellogg's Special K cereal kahi koho o ka ʻona-carb haʻahaʻa.

ʻO Annie's Organic Frosted ʻOat Flakes

Kēia meaola, ʻāpana haʻahaʻa, wai huaʻai gluten-ʻole makemake ʻia me nā keiki a me nā mākua. Loaʻa i kahi lawelawe ¾-kīʻaha e pili ana i 27 mau kolamu o ka momona, aia ma kahi o 9 pākēneka o kāu helu i kēlā me kēia lā.

Hoʻomaopopo i kekahi mau mea hana cereal i ka nui o ka lawelawe kīʻaha 1-kīʻaha, ʻo kekahi e hoʻohana ana i ka nui ʻekolu o ka hā o ka nui o ka lawelawe ʻana. Inā pili ʻoe i ka nui o ka lawelawe i koi ʻia, ʻaʻohe kumu e hiki ʻole ai iā ʻoe ke leʻaleʻa i kahi pola a i ʻole ʻelua o kēia mau cereal koho maikaʻi loa i kēlā me kēia pule.

E nānā mākou i ka ʻike momona o kekahi mau lama cereal kaulana ʻē aʻe.

Maʻiʻo kalapona waena

He maʻalea kēia mau mea! ʻO kekahi mau cereala me he mea lā he mau koho ʻoi aku ka maikaʻi no ka mea ua hana ʻia lākou mai nā hua palaoa holoʻokoʻa, akā nui nō naʻe ka nui o ka momona o ka carb. Hāʻule kēia mau cereala i ka mahele waena o ka ʻili-momona:

• Kashi GoLean (32 gram i kēlā me kēia kīʻaha)
• ʻO Wheat Chex (52 gram no 1 kīʻaha)
• ʻO ka palaʻai ola (33 gram no 1 cup)

I ka wā e pili ana i ka mākeke palaoa holoʻokoʻa, ʻo nā bet keu maikaʻi nā cereala me nā nati a me nā hua i loko o lākou. E mālama kēia mau koho iā ʻoe i ka lōʻihi a hāʻawi iā ʻoe i kahi bang nutritional no kāu buck no ka mea loaʻa pū ka protein a me nā huaora a me nā minelala like ʻole.

ʻO ka ʻike momona kiʻekiʻe loa

ʻOiai ʻike paha ʻoe e noho kaʻawale mai Trix, Lucky Charms, a me Count Chocula, kekahi o nā cereala momona momona e like me ko lākou mea olakino maikaʻi loa.

ʻO kēia mau mea ʻai huaʻai maikaʻi i luna o ka papa inoa o nā cereala ma ka mākeke me ka nui o nā carbs i loaʻa.

• Raisin Bran (46 gram i kēlā me kēia kīʻaha)
• ʻO nā hua palaoa Frosted (47 gram i kēlā me kēia kīʻaha)
• ʻO Oatmeal Crisp (47 gram i kēlā me kēia kīʻaha)

Loaʻa iā lākou kā lākou pōmaikaʻi, akā. ʻOi aku ka nui o kēia mau mea i ka fiber a ʻoi aku ka haʻahaʻa o ke kō ma mua o kā lākou mea hoʻokūkū me ka liʻiliʻi o nā kālaki.

No ke aha e pono ai i ke kino i ka carbs?

ʻO ka Carbohidates kekahi o nā hua nui ʻekolu e pono ai i ke kino e hana. ʻO nā mea ʻelua ʻē aʻe ka momona a me ka protein. Wāwahi nā Carbates i ka glucose a koʻikoʻi no ka mea hāʻawi lākou i ke kino me ka ikaika e pono ai e hana pono. Hiki i kēlā me kēia pūnaewele i ke kino ke hoʻohana i ka glucose no ka wahie.

ʻEkolu ʻano nui o nā haʻihaʻi i loaʻa i nā meaʻai:

• starches, ʻo ia nā haʻihaʻi paʻakikī
• nā kō, nā mea ʻaihā paʻalima maʻalahi
• puluniu

Hoʻohiehie mālie ʻia nā carbohydrates maʻalahi ma mua o nā carbs maʻalahi, no laila hāʻawi lākou i ke kino me kahi steadier a ʻoi aku ka lōʻihi o ka lako o ka ikehu. Loaʻa lākou iā lākou:

• palaoa holoʻokoʻa
• pīni
• nā mea kanu starchy, e like me ka palaoa a me kaʻuala

Hāʻawi pū kēia mau ʻōpelu i ka wahie no nā bacteria maikaʻi i ke kolona. Pāleo lākou i:

• kāu hana immune āpau
• kinikini
• pilikia no ka maʻi maʻi
• ola ʻōnaehana

Hoʻokomo koke ke kino i nā huaʻaleʻale maʻalahi, no laila hāʻawi lākou i ka wikiwiki, ka ikaika o ka manawa pōkole. Hiki iā ʻoe ke ʻike i nā haʻuki kūmaka ma:

• waiū
• nā huaʻai
• nā meaʻai i hana ʻia me nā kō i hoʻohui ʻia

He mea nui ka pulupulu no ka mea kōkua ia i ke olakino digestive tract.

Ehia mau carbs e ʻai ai?

ʻOiai pono nā kānaka āpau e ʻai i nā kāhāhā, pono i kekahi poʻe i nā carbs ma mua o nā mea ʻē aʻe. ʻO kahi laʻana, pono i ka poʻe e hana nui ana e ʻai i nā carbs hou aʻe ma mua o ka poʻe ikaika ʻole.

Pono kēlā mau mea me ka maʻi hika e kaohi i ka nui o nā carbohydrates a lākou e ʻai ai i kēlā me kēia pāʻina e kōkua i ka mālama ʻana i kā lākou mau kō kō.

ʻO ka poʻe ma ka papa ʻaina momona, e like me nā papa ʻaina Atkins, keto, a me South Beach e kaupalena paha i kā lākou lawe ʻana i ka ʻaihue i loko o ka hoʻāʻo e hoʻonui i ka pohō kaumaha.

ʻAʻole "maikaʻi" ʻo Carbs, akā pono e noʻonoʻo pono e pili ana i ka nui o kou kino e pono ai i kēlā me kēia lā e noho pono. ʻO ka nui o nā huehue e pono ai i kāu:

• makahiki
• moekolohe
• kūlana olakino
• pae hana

Paipai kekahi mau loea olakino i ka poʻe e hele ma waena o 45 a me 65 pākēneka o kā lākou mau calorie o kēlā me kēia lā mai nā kalakeke, me ka hapa nui o ka poʻe e hana hewa ana ma ka ʻaoʻao kiʻekiʻe a ʻoi aku ka liʻiliʻi o ka poʻe e hana ana i nā kalakeke liʻiliʻi.

ʻO kahi laʻana, ʻo ka mea kaulike ma waena o nā makahiki o 19 a me 25, ka mea e ʻimi nei e mālama i ko lākou kaupaona, pono e hoʻopau ma kahi o 2,400 mau calorie e komo pū me 270 a 390 mau huna o nā carbs i ka lā. E loaʻa iā lākou i 35 a 55 mau pākēneka o ka huina nui o nā calorie mai ka hui pū ʻana o ka momona a me ka protein.

Hāʻawi kahi ʻāpana i makemake ʻia o nā wīwī ma kahi o 15 gram.

Wahi a ka American Heart Association, nā laʻana o nā ʻāpana i manaʻo ʻia e komo pū me:

• hoʻokahi ʻāpana o ka berena
• 1/3 kīʻaha laiki
• 1/2 o ka maiʻa
• hoʻokahi uala liʻiliʻi

ʻO kēia kahi no ka laulā o 270 a 390 mau ʻeka o nā carbs, pono ʻoe e ʻai i 18 a 26 mau ʻāpana i paipai ʻia.

He mea nui e hoʻomanaʻo ʻaʻole like ka nui o nā calorie a me nā karbohika. I nā huaʻōlelo ʻē aʻe, ke koho ʻoe i nā kāpena olakino olakino ma mua o nā kō kō, nā pulupulu liʻiliʻi, he kōkua ia i ka mālama ʻana i kou olakino holoʻokoʻa.

Nā ʻōlelo aʻoaʻo a me nā hana maʻalea no ka ʻaina kakahiaka low-carb

Ke waiho nei ka cereal low-carb ma hope ou, ʻaʻole kekahi o kāu mau koho ʻoi loa ka pīhoihoi ma ka ʻili. E hoʻāʻo e hoʻolōʻihi iā lākou a noho i ʻoi aku ka lōʻihi ma ka hoʻolei ʻana i:

• ʻoki almond
• huehue huʻa
• ʻalā walnut

ʻO kekahi o nā ʻāpana maiʻa, ʻelua o nā hua puaʻa a i ʻole mau huamona, a i ʻole mau hua kau i hoʻoulu leʻaleʻa i kāu kīʻaha kakahiaka o ka maikaʻi, akā e hoʻohui pū lākou i nā mea ʻaihā.

ʻO nā top-car low-car top:

• hua chia
• nā nati a me nā hua
• olonā
• pulehu niu unsweetened
• nibs koko

Wikiwiki ʻo Cereal e ʻai ke wā ʻoe i kahi crunch manawa, akā mai waiho i kona ʻoluʻolu e hōʻino i kāu papaʻai papaʻai. E hoʻopaʻa i kāu hale waihoʻoluʻu a me ka pahu hau me nā koho low-carb olakino olakino.

E hoʻāʻo e hoʻomākaukau i kahi Greek yogurt parfait me ka avocado a me ka piha lima o nā walnuts no kahi kakahiaka kakahiaka maʻalahi hiki iā ʻoe ke ʻai i ka wā e hele ana. ʻO nā hua moa i hoʻolapalapa paʻakikī ʻia kahi kakahiaka kakahiaka nui pū kekahi. Hiki iā ʻoe ke hoʻolapalapa i kahi kakini ma mua.

ʻO kekahi koho wikiwiki, hāmole-hāmole no ka ʻaina kakahiaka kahi lima o nā nati a me kahi ʻāpana o nā hua!

He aha e nānā ai

Inā ʻoe e helu ana i kāu carbs, he mea nui e nānā i nā lepili o nā meaʻai āu e ʻai ai. E nānā i ka huaʻōlelo “huakalā a pau,” e pili pū ana me:

• wī
• nā kō
• puluniu

Hiki i kēia ke kōkua iā ʻoe e kaulike i ka nui o nā carbs āu e ʻai ai i kēlā me kēia pāʻina.

Inā ʻoe e helu ana i nā ʻōpikipiki ma ke ʻāpana o kāu papaʻai, e unuhi i ka huina nui o nā fiber dietary mai ka helu helu āpau.

ʻO kahi laʻana, inā he 10 mau gram o ka huʻihuʻi ʻaihue i loko o kahi meaʻai, akā he 5 mau huna i ka fiber, e helu ʻoe i 5 mau kolamu o ka waiʻohuhu āpau. ʻAʻole ʻeli kou kino i ka fiber, no laila ʻaʻole ia e hoʻopili i kou kiʻekiʻe o ke kō e like me ke kō maʻalahi.

Hoʻolahalaha ka pālahalaha ʻana i kāu carbs i ka lā holoʻokoʻa e kōkua ai i ka loaʻa o ka ikehu o kou kino i ka mana iā ʻoe i ka lā.

ʻOiai ke nānā nei ʻoe i kāu lawe ʻana i ka carb ʻaʻole ia he kumu e hoʻopau loa iā lākou mai kāu papaʻai. ʻO kēlā me kēia mea āu e koho ai e hana, e ʻimi e hoʻokomo i nā huaʻalea maikaʻi i kēlā me kēia lā.

Mea ʻono haʻahaʻa momona momona

Ua hōʻuluʻulu mākou i kekahi o nā mea ʻono o ka ʻaina kakahiaka low-carb momona no ʻoe e hoʻāʻo ai i kāu mau kuke kuke.

1. Nā Mākala Keto Keto

Hana i kāu cereal low-carb ponoʻī i ka home me kēia ʻano hana no ka Keto Corn Flakes na FatForWeightLoss.

Nā Pono:

• palaoa ʻalemona
• erythritol
• paʻakai
• unuhi vanilla
• wai

2. Nā Pancakes Pōlū Paʻa Mau

Loaʻa i nā pancakes Blueberry kahi make-low makeover me kēia papa hana e nā mea ʻono.

Nā Pono:

• palaoa ʻalemona
• waiū ʻalemona
• pulehu palaoa
• blueberry
• kinamona
• palaoa niu
• ʻaila niu
• huamoa
• paʻakai
• Stevia

3. Nā hua moa i hoʻomoʻa ʻia i ka avocado

ʻElima wale nō mea hana maʻalahi e hana ai i kahi koho kakahiaka ʻono momona a piha i ka momona na e Recipe e hāʻawi ai.

Nā Pono:

• ʻāpala
• pepa ʻeleʻele
• kumine
• huamoa
• ʻaila ʻoliva

4. Nā muffins Pelekania paleo wikiwiki

ʻOi aku ka maʻalahi o ka hana ʻana i nā muffins English (a ʻoi aku ka haʻahaʻa-carb ma mua o ka manawa) me kēia meaʻai na Beauty a me ka Foodie.

Nā Pono:

• vīneka cider apple
• pauka koka
• palaoa niu
• huamoa
• unuhi vanilla manuahi gluten
• ka meli a i ʻole ka wai Stevia
• meli hoʻoheheʻe ʻia i ka mauʻu a i ʻole ka aila niu
• niu unsweetened a i ʻole ka waiū almond

5. Keto Palani huʻi hua

ʻO kēia mau Keto French Toast Egg Puffs na Peace, Love a me Low Carb kahi lawe haʻahaʻa-momona i kahi punahele momona.

Nā Pono:

• pauka koka
• palaoa niu
• huamoa
• tī waiū piha-momona
• erythritol granular
• kinamona honua
• kalima kaumaha
• unuhi vanilla maʻemaʻe
• syrup maple ʻole kō