Aia kahi manawa maikaʻi loa e ʻai ai i nā kalebuna?

Anter

• Nā ʻano carbs ʻokoʻa
• Aia kahi manawa kūpono loa e ʻai ai i nā kāpena?
• E lilo i kaupaona
• E kūkulu mākala
• No ka hana pāʻani a me ka hoʻōla
• No ka papaʻai ketogenic
• Ke laina lalo

Manaʻo ka poʻe he nui i nā carbs kahi ʻāpana nui o ka papaʻai kaulike, ʻoiai ka manaʻo o kekahi e kaupalena ʻia a pale ʻia paha.

Eia naʻe, ʻaʻole nā ​​carbs āpau e hōʻino i kou olakino.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi e hiki iā lākou ke pāʻani i kāu pahuhopu olakino a olakino, e like me ke kōkua ʻana i ke kūkulu ʻana i nā mākala a me ka hoʻomaikaʻi ʻana i ka hana haʻuki ().

Inā kiʻekiʻe a haʻahaʻa paha kāu papaʻai i nā carbs, e noʻonoʻo paha ʻoe inā ʻoe e ʻai ia mea.

Kūkākūkā kēia ʻatikala inā aia kahi manawa kūpono loa e ʻai ai i nā kāpena.

Nā ʻano carbs ʻokoʻa

ʻO Carbs kekahi o nā macronutrients ʻekolu, ma ka ʻaoʻao o ka momona a me ka protein.

ʻO lākou ke kumu o ka wahie i makemake ʻia i kou kino a hāʻawi i 4 calories i ka gram. ʻO ka hapa nui o nā carbs e wāwahi ʻia i glucose, kahi ʻano kō i hiki ke hoʻohana maʻalahi ʻia no ka ikehu ().

ʻElua ʻano nui o nā carbs dietary ():

• Carb māmā Loaʻa i kēia mau mea hoʻokahi a ʻelua mau mole kō. ʻO nā meaʻai i kiʻekiʻe i nā carbs maʻalahi me ke kō, nā huaʻai, ka wai huaʻai, ka meli, a me ka waiū.
• ʻBshū paukū paʻakikī. ʻEkolu a ʻoi paha mau mole kō. ʻO nā mea ʻai i kiʻekiʻe i ka carbs paʻakikī e komo pū me ka oats, ka laiki brown, ka quinoa, a me nā ʻuala.

ʻO ka ʻōlelo maʻamau, ʻoi aku ke olakino o nā carbs paʻakikī, no ka mea hoʻopili lākou i nā mea momona a me nā fiber a ʻoi aku ka lōʻihi o ka ʻeli ʻana, e hoʻolilo ana iā lākou i kahi koho hoʻopihapiha ().

ʻLelo ia, hiki i nā carbs maʻalahi ke lilo i kumu waiwai wahie i kekahi mau hanana, keu hoʻi inā he hoʻomaʻamaʻa kāu e hoʻomaka i loko o hoʻokahi hola. ʻO ia no ka mea e haki kou kino iā lākou a komo koke iā lākou ().

ʻOiai ʻo ka carbs kahi kumu nui o ka wahie, ʻo ka ʻai ʻana i nā mea he nui hiki ke alakaʻi i ka loaʻa ʻana o ke kaumaha. Inā ʻoe e ʻai i nā carbs hou aʻe ma mua o kou kino e pono ai, mālama ʻia lākou ma ke ʻano he momona no ka hoʻohana hope.

ʻO nā ʻāpana nui ʻelua o nā carbs maʻalahi a maʻalahi hoʻi. ʻOiai ʻoi aku ka nui o ke koho olakino carbs paʻakikī, hiki ke kōkua ʻia nā carbs maʻalahi i nā hanana e pono ai ka ikehu me ka wikiwiki, e like me loko o hoʻokahi hola ma mua o ka hoʻolālā.

Aia kahi manawa kūpono loa e ʻai ai i nā kāpena?

Mahalo paha ʻoe inā paha he mea nui ka manawa e pili ana i ka ʻai ʻana i nā kālaki.

ʻO ka ʻāpana aʻe e loiloi i ka noiʻi ʻana i ka manawa ʻoi loa e ʻai ai i nā kāpena no nā pahuhopu like ʻole.

E lilo i kaupaona

I ka wā e pili ana i ka lilo momona, noiʻi ʻole e pili ana i ka manawa kūpono loa e ʻai ai i nā kāpena.

I hoʻokahi o 6 mau makahiki o ke aʻo ʻana, ua noi ʻia he 78 mau mākua momona e ukali i ka papaʻai calorie haʻahaʻa e pili ana i ka ʻai ʻana i nā carbs ma ka ʻaina awakea a i kēlā me kēia pāʻina paha. ʻO ka hui pāʻina ʻaina-wale nō i lilo ka nui o ke kaupaona a me ke kino momona a manaʻo ʻoi aku ka piha ma mua o ka poʻe i ʻai i nā kalebona i kēlā me kēia pāʻina

ʻO ka mea ʻē aʻe, kahi noiʻi ʻē aʻe i 58 mau kāne momona e ukali ana i ka papa ʻaina haʻahaʻa me ka nui o nā carbs i ka ʻaina awakea a i ʻole pāʻina awakea i ʻike ʻia e like ka maikaʻi o nā papaʻai ʻelua no ka pohō momona ().

I kēia manawa, ua ʻike ʻia kahi noiʻi hou e ʻoi aku ka maikaʻi o kou kino i ke kuni ʻana i nā carbs i ke kakahiaka a me ka momona i ke ahiahi, ʻo ia hoʻi e ʻai ʻia nā carbs ma mua o ka lā no ka momona momona maikaʻi ().

Eia nō naʻe, hōʻike ʻia kekahi mau noiʻi he mea maʻamau ka loaʻa ʻana o ke kaupaona me ka ʻai ʻana i nā caloriu hou aku ma hope o ka lā, no laila ʻoi aku ka nui o nā meaʻai momona momona i ke ahiahi e keakea ai i ka nalo ʻana o ka momona (,,).

Ma muli o kēia mau hopena huikau, maopopo ʻole inā loaʻa kahi manawa kūpono loa e ʻai ai i nā kālaki no ka pohō momona.

Hoʻohui ʻia, ʻoi aku paha ka nui o kāu loaʻa ʻana o ka carb ma mua o ka manawa, e like me ka ʻai ʻana i nā carbs a i ʻole nā ​​calorie mai nā meaola ʻē aʻe i hiki ke pale i ka pohō kaumaha ().

AIM e koho i ka nui o ka fiber, carbs complex e like me ka oats a me ka quinoa ma luna o nā carbs i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, pasta keʻokeʻo, a me nā pā, no ka mea ʻoi aku ka nui o ka hoʻopiha.

E kūkulu mākala

ʻO Carbs kahi kumu nui o nā calorie no nā poʻe e ʻimi nei e kūkulu i ka nui o nā mākala. Eia nō naʻe, nānā wale kekahi mau noiʻi i ka loaʻa ʻana o ka manawa kūpono no kēia kumu.

ʻIke kekahi mau noiʻi i ka ʻai ʻana i nā carbs me ka protein i loko o kekahi mau hola ma hope o ka hoʻolālā e kōkua i ka hoʻonui ʻana i ka synthes protein, ʻo ia ke kaʻina e kūkulu ai kou kino i nā mākala (,).

Eia nō naʻe, hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i ka protein i kāna post-workout ponoʻī e like me ka hopena i ka stimulate protein synthesis e like me ka ʻai ʻana i ka protein me nā carbs (,,,).

ʻO ka mea i ʻōlelo ʻia, ke hoʻomaʻamaʻa kūʻē, hilinaʻi nui kou kino i nā carbs ma ke ʻano he kumu wahie, no laila e kōkua ka pāʻina hana mua a me ka meaʻai māmā iā ʻoe e hana maikaʻi i ka hale hoʻoikaika kino ().

Hoʻohui, loaʻa i nā carbs kahi hopena protein-sparing, ʻo ia hoʻi ka makemake o kou kino e hoʻohana i nā carbs no ka ikehu ma kahi o nā protein. A ʻo kahi hopena, hiki iā ia ke hoʻohana i ka protein no nā kumu ʻē aʻe, e like me ke kūkulu ʻana i nā mākala, ke ʻoi aku ka kiʻekiʻe o kāu ʻai ().

Eia kekahi, ʻo ka ʻai ʻana i nā carbs ma hope o ka hoʻomaʻamaʻa e lohi paha i ka haki ʻana o ka protein i kū ma hope o ka hoʻomaʻamaʻa, kahi e kōkua ai i ka ulu ʻana o nā mākala ().

Eia nō naʻe, no ka hapanui o ka poʻe, ʻo ka ʻai ʻana i nā carbs paʻakikī olakino i loko o ka lā he mea nui ia no ke kūkulu ʻana i nā mākala ma mua o ka manawa.

No ka hana pāʻani a me ka hoʻōla

Hiki i nā poʻe haʻuki a me nā poʻe e hoʻoikaika ikaika i ke kōkua pono mai ka manawa pono o kā lākou lawe ʻana i ka waiū.

Hōʻike ka noiʻi i ka ʻai ʻana i nā carbs ma mua a ma hope o ka hoʻomaʻamaʻa hiki ke kōkua i ka poʻe haʻuki e hana lōʻihi a e ola hou me ka wikiwiki. Hoʻoemi ia i ka hōʻino ʻana o nā mākala a me ka ʻeha ().

ʻO ia no ka hana ʻana no nā wā lōʻihi hiki ke hoʻopau i kou mau hale kūʻai glycogen musele (ka waihona waiho ʻana o nā kāpena), ʻo ia ke kumu waiwai nui a kou kino.

ʻO ka ʻai ʻana i nā carbs ma ka liʻiliʻi he 3-4 mau hola ma mua o ka hoʻomaʻamaʻa hiki ke kōkua i ka poʻe haʻuki e hoʻoikaika kino no nā wā lōʻihi, ʻoiai e hoʻopau ana iā lākou i loko o 30 mau minuke a 4 mau hola ma hope o ka hoʻomaʻamaʻa hiki ke kōkua i ka hoʻihoʻi ʻana i kāu mau hale kūʻai glycogen (,).

ʻO ka mea hou aku, ka loaʻa ʻana o ka protein ma kahi o kahi kumu o ka carbs ma hope o ka hoʻoikaika ikaika ʻana i hiki ke kōkua hou i kou kino e hoʻopiha hou i kāna mau hale kūʻai glycogen, ʻoiai ke kōkua nei i ka hoʻoponopono ʻana i nā mākala ().

ʻOiai nā mea pāʻani a me nā poʻe e hoʻomaʻamaʻa pinepine i nā lā i kēlā me kēia lā i hiki ke pōmaikaʻi ʻia mai ka loaʻa ʻana o ka manawa kūpono e pili ana i nā hana, hōʻike ka noiʻi he mea nui ʻole ia no ke kanaka maʻamau.

No ka papaʻai ketogenic

ʻO ka ketogenic, a i ʻole keto, ʻai he papa haʻahaʻa-momona, momona momona, hoʻomeamea protein, hoʻohana pinepine ʻia e lilo kaupaona.

Hoʻohui pinepine ia i ka pāpā ʻana i ka lawe ʻana o ka paona ma lalo o 50 gram i kēlā me kēia lā e kiʻi a mālama i ka ketosis, kahi ʻano metabolic kahi e puhi ai kou kino i ka momona no ka wahie ma kahi o nā carbs ().

I kēia manawa, hōʻike e hōʻike i ka manawa o kāu lawe ʻana i nā mea kōkua e kōkua i ka pohō kaumaha ma kaʻai keto e nalo ana.

Eia nō naʻe, inā he kanaka ʻeleu ʻoe, hiki ke hoʻomaikaʻi i kāu hana i ka manawa o kāu hana kaʻaʻai a puni kāu hana. ʻIke ʻia kēia ma ke ʻano ketogenic i māka ʻia ().

Eia kekahi, inā ʻoe e ʻike i ka hiamoe ʻoiai ma ka papaʻai ketogenic, ʻo ka ʻai ʻana i nā carbs kokoke i ka manawa hiamoe ke kōkua iā ʻoe e hoʻomaha a hiamoe wikiwiki, e like me kahi noiʻi (,).

ʻAʻole ʻike ʻia ka ʻai ʻana i nā carbs i kekahi mau manawa e hoʻomaikaʻi ai i ka pohō o ke kaupaona ma nā papa haʻahaʻa o ka calorie a i ʻole nā ​​ketogenic. Eia nō naʻe, hiki i ka loaʻa ʻana o ka wā kalaka ma kahi o ka hoʻomaʻamaʻa ke pōmaikaʻi i ka poʻe haʻuki a me ka poʻe e hoʻoikaika kino ana.

Ke laina lalo

Hiki i nā Carbs ke hana nui i nā pahuhopu olakino a olakino hoʻi.

Hiki i ka poʻe ʻaleʻale a me ka poʻe hoʻoikaika kino i nā manawa he nui i ka lā ke hoʻomaikaʻi i kā lākou hana ma ka ʻai ʻana i nā carbs ma mua o ka hoʻomaʻamaʻa a me ka wikiwiki i ke ola ʻana ma ka ʻai ʻana iā lākou ma hope.

Eia nō naʻe, no ke kanaka maʻamau, ʻoi aku ka liʻiliʻi o ka manawa ma mua o ke koho ʻana i nā carbs kiʻekiʻe, paʻakikī a e nānā ana i kāu huina calorie.