Heluhelu Calorie vs. Carb: Pros a me Cons

Anter

• ʻO ka heluhelu ʻana i nā lepili ʻai e hoʻohana ana i nā ala ʻelua
• Nā pōmaikaʻi o ka helu ʻana i ka calorie:
  
• Con o ka helu ʻana i ka calorie:
  
• Ka mālama ʻana i ka ʻāpana i nā ala ʻelua
• Nā kūlana olakino no kēlā me kēia hoʻokokoke
• Nā pōmaikaʻi o ka helu pākeke:
  
• Con o ka helu ʻana i ka ʻaʻā.
  
• Nā huakaʻi no kēlā me kēia hoʻokokoke

He aha ka helu ʻana i ka calorie a me ka helu ʻana i nā ʻōpala?

Ke hoʻāʻo nei ʻoe e lilo i ka kaupaona, ka helu ʻana i ka calorie a me ka helu ʻana o ka carbohydrate i ʻelua mau ala hiki ke hiki iā ʻoe ke lawe.

ʻO ka helu ʻana i ka calorie e pili ana i ka noi ʻana i ke kumumanaʻo o “nā calories i loko, a i waho nā calories.” I mea e lilo ai ka paona, pono ʻoe e kuni i nā mea ʻoi aku ka nui o nā calorie ma mua o kou ʻai ʻana Wahi a ka Mayo Clinic, ʻo ka puhi ʻana i 3,500 ʻoi aku ka nui o nā calorie ma mua o kou lawe ʻana i hiki ke like i hoʻokahi paona i nalo. I ka lilo ʻana o ka helu ʻana i nā calories, hoʻonoho ʻoe i pahuhopu i kēlā me kēia lā no kāu lawe ʻana i ka calorie. Hiki i kahi laʻana ke ʻokiʻoki i nā 500 calories i ka lā. Ma loko o ka pule, ua like kēia me 1 paona o ke kaupaona i lilo.

ʻO ka helu ʻana o ka Carbohidate kahi ʻano ʻai e pili ana i ka helu ʻana i ka helu o nā pākeke i lawe ʻia i loko no kāu mau meaʻai a me nā meaʻai māmā. ʻO nā Carbohidrat, e like me starchy, sugary, a me nā meaʻai i hoʻomaʻemaʻe ʻia, hiki ke lilo i nā kumu momona o nā momona a me nā ipu ʻole i ka papaʻai a ke kanaka. Ma ke koʻikoʻi ʻana i ke koho olakino, nā wīwī haʻahaʻa, e ʻai kūpono ke kanaka i kahi ala e paipai ai i ka pohō kaumaha.

E like me ka helu ʻana i ka calorie, ʻo ke ala āu e lawe ai i ka helu ʻana o ka huʻopaʻa e kau ana i kāu pahuhopu carbohydrate i kēlā me kēia lā. ʻO kahi laʻana e kiʻi ma kahi o 45 ka pākēneka o kāu lawe ʻana i ka calorie i kēlā me kēia lā mai nā wīwī. Inā ʻoe e ʻai i 1,800 calories i kēlā lā i kēia lā, ma kahi o 810 mau calorie mai nā huaʻāpala a i ʻole 202.5 gram i kēlā me kēia lā. E hoʻokaʻawale ʻoe i kēia mau mea i kāu ʻai i kēlā me kēia lā a me nā meaʻai māmā.

ʻO kahi laʻana laulā he 45 mau goma o ka pākaha ma kēlā me kēia pāʻina ʻekolu i kēlā me kēia lā a me 30 mau kolamu o nā haʻihaʻi no kēlā me kēia meaʻai māmā i ka lā.

Loaʻa i kēlā me kēia ʻano hana hoʻohaʻahaʻa kaumaha kāna mau pono a me nā maikaʻi ʻole, a e hoʻopiʻi paha kekahi iā ʻoe ma mua o nā mea ʻē aʻe i hāʻawi ʻia i kāu ʻano ʻai maʻamau. Hiki ke hoʻohui i nā manaʻo mai kēlā me kēia ala no ka pohō kaumaha.

ʻO ka heluhelu ʻana i nā lepili ʻai e hoʻohana ana i nā ala ʻelua

ʻO ka heluhelu ʻana i nā lepiliʻai kahi mea nui o ka hoʻokokoke ʻana i ka papaʻai. Ke hoʻohana nei ʻoe i kahi helu helu kalori, ke heluhelu nei ʻoe i nā calorie no kēlā me kēia lawelawe.ʻO ka mahele "no kēlā me kēia lawelawe" kahi mea nui e noʻonoʻo ai. ʻO ka meaʻai āu e noʻonoʻo nei e ʻai e loaʻa paha ma mua o hoʻokahi lawelawe. Pono ʻoe e noʻonoʻo i kēia.

Helu pū ʻia nā Carbohidrat ma kahi lepela ʻai. ʻEkolu papa inoa no nā huaʻāpale.

• Huina ʻaʻā ʻo ia hoʻi ka huina o nā carbohydrates i loaʻa i ka meaʻai.
• Puluniu meaʻai ʻo ka nui o nā meaʻai i loaʻa ka fiber dietary a no laila ʻaʻole i ʻai. Hiki i ka pulupulu ke hoʻohui i ka nui i kāu pahu noho a hoʻonui i kou lōʻihi, lōʻihi. ʻO nā meaʻai olakino, e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa, e ʻoi aku ke kiʻekiʻe ma ka fiber.
• Kāleka he monosaccharides a me disaccharides (ʻo ka momona liʻiliʻi a maʻalahi hoʻi o nā carbohydrates) i loaʻa kūlohelohe a hoʻohui ʻia paha i nā meaʻai a me nā mea inu. ʻOiai kekahi o nā meaʻai e like me nā huaʻai i kū i ke kō, a ʻo nā mea ʻē aʻe i hoʻohui i nā kō iā lākou. Ma muli o ka nui o ke kō e hiki ke manaʻo he keu aku nā calorie, kahi spike i ke kō kō, a me nā "hakahaka" calories ʻaʻole kōkua iā ʻoe e piha, makemake pinepine ʻoe e hōʻalo i kēia mau meaʻai.

Nā pōmaikaʻi o ka helu ʻana i ka calorie:

• Hiki iā ʻoe ke heluhelu maʻalahi i kahi lepiliʻai a loaʻa kahi helu e helu ai i kāu lawe ʻana i kēlā me kēia lā.
• Hiki i kahi papaʻai kalepona haʻahaʻa ke hoʻopōmaikaʻi i nā kūlana olakino e pili ana i ka momona e like me ke kiʻekiʻe o ke koko a me nā maʻi puʻuwai.

Con o ka helu ʻana i ka calorie:

• ʻAʻole e noʻonoʻo ka helu ʻana i ka kalori i kāu pono e pono ai, ʻo kāu lawe wale ʻana i nā calories.
• ʻO ka ʻoki ʻana i nā calorie i kahi pae olakino (ʻoi aku ka emi ma mua o 1,200 a i 1,500 mau calorie i kēlā me kēia lā) hiki ke lilo i ala maikaʻi ʻole e lilo ka kaumaha.

Ka mālama ʻana i ka ʻāpana i nā ala ʻelua

Ke helu ʻana i nā kalori, ʻaʻole maʻalahi e hoʻoholo i ka lawe ʻana i ka calorie ma ka nānā ʻana ʻana a i ʻole me ka hoʻomanaʻo ʻana i ka lawe ʻana o ka meaʻai. ʻOiai hiki iā ʻoe ke hoʻomaʻamaʻa i ka kaohi ʻāpana e ka heluhelu ʻana i nā nui o ka lawelawe ʻana ma kahi lepili meaʻai, ʻaʻole ʻike maʻalahi ʻia ka nui o nā calorie.

ʻO ka mālama ʻana i ka ʻāpana kahi ʻāpana nui loa o ka helu helu pākīpika no ka mea ʻaʻohe loaʻa i kahi lepiliʻai i nā manawa āpau. Hoʻomanaʻo pinepine nā mea ʻai helu i nā mea ʻaiaohola i kekahi mau ʻāpana e maʻalahi ai kā lākou meaʻai. ʻO kahi laʻana, loaʻa mau nā mea ʻai aʻe ma kahi o 15 mau kolamu o nā haʻihaʻi.

• hoʻokahi ʻāpana o ka berena
• hoʻokahi hua liʻiliʻi, e like me ka ʻāpala a ʻalani paha
• 1/2 kīʻaha kēpau a i ʻole nā ​​huaʻai hou
• 1/2 kīʻaha starchy mea kanu, e like me ka moa i hoʻomoʻa ʻia, ka pī, nā pīni lima, a i ʻole kaʻuala i kāwili ʻia
• 1/3 kīʻaha pasta
• 1/3 kīʻaha laiki
• 3/4 kīʻaha cereal maloʻo

ʻO kekahi mau meaʻai, e like me nā mea kanu nonstarchy (e like me ka letusce a i ʻole ka milo) haʻahaʻa loa i nā huaʻaleʻale i helu ʻole ʻia e kekahi poʻe.

Nā kūlana olakino no kēlā me kēia hoʻokokoke

ʻAʻole hoʻolaha nā kauka i ka papa calorie haʻahaʻa no kēlā me kēia ʻano olakino. Eia nō naʻe, hiki i kahi papaʻai calorie haʻahaʻa ke hoʻopōmaikaʻi i nā kūlana olakino e pili ana i ka momona, e like me ke kiʻekiʻe o ke koko a me nā maʻi puʻuwai.

ʻO ka helu ʻana o ka Carbohidate kahi mea kokoke i kēlā me ka ʻano 1 a me ka maʻi maʻamau e hoʻohana mau ʻia e mālama i kahi pae kō kō ma hope o ka lā. Pono paha ka poʻe me ka maʻi diabetes e lawe i ka insulina i hiki i ko lākou kino ke hoʻohana i nā haʻuki no ka ikehu. Ma ka hoʻohana ʻana i kahi helu helu pākōpika, hiki iā lākou ke wānana i ka nui o ka insulin e pono ai.

Nā pōmaikaʻi o ka helu pākeke:

• Hiki ke pōmaikaʻi kēia ala no ka poʻe e pono e nānā i kā lākou lawe ʻana i ka momona, e like me ka poʻe me ka maʻi kō.
• Hiki iā ʻoe ke heluhelu maʻalahi i kahi lepiliʻai a loaʻa kahi helu e helu ai i kāu lawe ʻana i kēlā me kēia lā.

Con o ka helu ʻana i ka ʻaʻā.

• ʻAʻole i loko o nā meaʻai āpau nā mea ʻaʻā. ʻO kahi laʻana, ʻaʻohe kālika i ka steak porterhouse, akā kiʻekiʻe loa i ka momona a me nā calorie.
• ʻO ka nānā wale ʻana i nā ʻōpikipiki ʻaʻole e hōʻoia i ka papaʻai olakino.

Nā huakaʻi no kēlā me kēia hoʻokokoke

ʻO ka hoʻoholo e ʻai ʻoi aku ke olakino kahi mea maikaʻi, inā ma o ka helu ʻana i ka calorie a me ka helu pākiki. E hoʻomanaʻo i kēia mau manaʻo no kēlā me kēia hoʻokokoke:

• Inā koho ʻoe i ka calorie haʻahaʻa, mai waiho i kāu mau calorie e hele i ka haʻahaʻa i ka hoʻāʻo e lilo i ka wikiwiki. E hoʻonāwaliwali kēia iā ʻoe. Hoʻohui ʻia, loaʻa i kou kino nā ʻano hana pale e mālama maoli iā ʻoe mai ka lilo ʻana o ke kaumaha inā ʻai ʻoe i ka liʻiliʻi.
• Inā koho ʻoe i ka helu pākōpika, pono nō ʻoe e hoʻokumu i ka helu o ka calorie o kēlā me kēia lā a me ka pākēneka o nā calorie mai nā wīwī.
• ʻO nā meaʻai "olakino" nā koho ʻoi aku ka maikaʻi loa i nā ala like ʻelua: ʻo nā huaʻai, nā mea kanu, nā kīʻaha, nā legume, a me nā protein māmā ʻoi loa kāu mau koho maikaʻi loa.

E hoʻonui paha kāu mau pono meaʻai e pili ana i kou kiʻekiʻe, kaupaona, a me ka hoʻoikaika kino i kēlā me kēia lā. E kamaʻilio me ke kauka a i ʻole ka mea hānai e hoʻokumu mua i kahi calorie olakino a me nā mea momona i loaʻa no kou olakino.