Hiki i nā Carbs ke ho'ēmi i kou pilikia o ka maʻi puʻuwai?

Anter

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Loaʻa i ka berena a maoli rap ino. ʻO ka ʻoiaʻiʻo, ʻo nā carbs, ma ka laulā, manaʻo pinepine ʻia he ʻenemi o kēlā me kēia mea e hoʻāʻo nei e ʻai i ke olakino a lilo paha i ka kaumaha. Ma waho aʻe o ka ʻike ʻana he nui nā ʻano meaʻai i maikaʻi no kou kino a pono i ka ʻai kaulike (hello, hua!), ʻike mākou ʻo ka ʻoki ʻana i kahi pūʻulu meaʻai holoʻokoʻa mai kāu ʻai ʻana ʻaʻole maʻamau ka koho maikaʻi loa. .

I kēia manawa, ua paʻi ʻia kahi noiʻi hou i loko o ka Ka Nūpepa'Āina o ka Science Science a me ka Nutr hōʻoia i ka mea a mākou i ʻike mau ai: He mea maikaʻi loa ke ʻai i ka berena! ʻO ka ʻoiaʻiʻo, hiki i ka berena ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu cholesterol a me ke kō koko. Aia nō hoʻi kahi hopu. No ka hāʻawi ʻana iā ʻoe i kēlā mau pōmaikaʻi, pono ia e hana ʻia mai nā hua kahiko. (Pili: 10 mau kumu pono ʻoe e ʻai ai i nā kalebuna.)

ʻO nā kīʻaha a mākou e hoʻohana ai i ka berena i kēia manawa, e like me ka palaoa, ua hoʻomaʻemaʻe nui ʻia, e hoʻemi ʻia ke olakino mai ka hoʻomaʻemaʻe ʻana i nā mea waiwai nui e like me ka hao, ka meaʻai a me nā huaora B. ʻO nā hua kanu kahiko, ma ka ʻaoʻao ʻē, ʻaʻole i hoʻomaʻemaʻe ʻia, e waiho nei i kēlā mau huaʻai maikaʻi āpau. ʻOiai he nui ka mahele, aia kekahi mau laʻana o nā hua kahiko me ka pela ʻana i ka pela, amaranth, quinoa, a me ka millet.

I ke aʻo ʻana, ua hāʻawi ka poʻe noiʻi 45 kanaka i ʻekolu ʻano ʻokoʻa o ka berena-hoʻokahi i hana ʻia mai ka palaoa holoʻokoʻa kahiko, hoʻokahi i hana ʻia mai ka palaoa piha ʻole kūlohelohe, a hoʻokahi i hana ʻia mai kahi palaoa i hana ʻia i kēia manawa-e ʻai ma mua o ʻekolu mau kaʻawale ʻewalu- nā manawa pule. Lawe nā mea noiʻi i nā laʻana koko ma ka hoʻomaka ʻana o ke aʻo ʻana a ma hope o kēlā me kēia manawa o ka ʻai berena. Ma hope o ʻelua mau mahina o ka ʻai ʻana i ka berena i hana ʻia mai nā lūlū mai kahiko, ua emi loa ka haʻahaʻa o ka LDL cholesterol o nā kānaka (ka mea maikaʻi ʻole!) A me nā pae kō glucose. ʻO ka LDL kiʻekiʻe a me ke kiʻekiʻe o ka glucose i ke koko he mau kumu pilikia no ka hōʻeha ʻana o ka naʻau a me ka hahau ʻana, no laila he mea paipai kēia mau ʻike. (Maanei, ʻoi aku ka nui o ka maʻi dietary kolesterol a me ka maʻi maʻi puʻuwai.)

Ma muli o ka liʻiliʻi o ke aʻo ʻana, pono hou ʻia kahi noiʻi e kīki piha i nā pono o ka maʻi o ka ʻai ʻana i nā hua o ka wā kahiko. Eia kekahi, ʻoiai ua hōʻike ka haʻawina ua hoʻomaikaʻi ka poʻe i ke olakino cardiovascular ma hope o ka ʻai ʻana i nā kīʻaha kahiko, ʻaʻole ia i hōʻoia i ke kōkua ʻana i ka pale ʻana i ka maʻi cardiovascular. maʻi maʻi. ʻO ka hapa nui o nā mea a pau, akā naʻe, ʻo kēia haʻawina ka hōʻoia ʻana o ka berena i hana ʻia mai ka palaoa holoʻokoʻa, nā kīʻaha kahiko loa kahi wahi i kahi meaʻai olakino a kaulike. E hoʻomaka me kēia mau quinoa maʻalahi 10 no kēlā me kēia manawa.

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