Pākuʻi ʻo Carbs? He aha e ʻike

Anter

• He aha nā carbs?
• Pākuʻi ʻia anei nā carbs?
• ʻO ka hihia no nā ʻākehu hoʻopāpā
• ʻO ka hihia kūʻē i nā carbs addictive
• ʻO nā kalebona hea ʻoi loa ia?
• Pehea e lanakila ai i nā ʻiʻini kaʻa
• Ke laina lalo

ʻO nā hoʻopaʻapaʻa e pili ana i nā carbs a me kā lākou kuleana i ke olakino maikaʻi i lanakila ma luna o nā kūkākūkā o ka papaʻai kanaka no kahi o 5 mau makahiki.

Ua hoʻomau ka hoʻololi wikiwiki ʻana o nā papaʻai papaʻai a me nā ʻōlelo aʻoaʻo i kēlā me kēia makahiki.

I ka manawa like, hoʻomau ka ʻike ʻana o ka poʻe noiʻi i ka ʻike hou e pili ana i ka ʻeli ʻana o kou kino a me ka pane ʻana i nā carbs.

No laila, e noʻonoʻo paha ʻoe pehea e hoʻopili ai i nā kāpena i ka papaʻai olakino, a he aha ka mea e paʻakikī ai i kekahi mau ʻāke e ʻōlelo ʻaʻole i kekahi manawa.

Nānā kēia ʻatikala i ka noiʻi i kēia manawa no ka mea he addicts ka carbs, a he aha ke ʻano o kā lākou kuleana i ka papaʻai kanaka.

He aha nā carbs?

ʻO ka Carbohidrat kekahi o nā macronutrients nui e pono ai i kou kino.

ʻO ka ʻoiaʻiʻo, o nā macronutrients āpau, hiki i ke kalebo ke kumu nui o ka ikehu no nā hunaola o kou kino, nāʻaʻaʻa, a me nā lālā. ʻAʻole hana wale nā ​​carbs i ka ikehu, akā kōkua pū lākou i ka mālama ʻana iā ia (1).

Eia nō naʻe, ʻo ka lawelawe ʻana ma ke ʻano he kumu waiwai maikaʻi ʻaʻole wale ia o kā lākou hana. Mālama pū ʻo Carbs i mea mua i ka acid acid ribonucleic (RNA) a me ka deoxyribonucleic acid (DNA), lawe i ka ʻikepili molekope, a me ke kōkua ʻana i nā kaʻina hōʻailona cell ().

Ke noʻonoʻo ʻoe i nā kālaki, ʻo ka manawa pinepine nā ʻano mua o nā meaʻai e hele mai i ka noʻonoʻo e hoʻomaʻemaʻe ʻia i nā kālaki e like me nā pōpō, nā kuki, nā pā, nā berena keʻokeʻo, nā pasta, a me nā laiki.

ʻO kā lākou mea hoʻonani kemikala i komo pū me nā mea mua ʻekolu - carbon, hydrogen, and oxygen.

Eia nō naʻe, nui nā meaʻai olakino kekahi carbs, e like me nā huaʻai, nā lau, nā legume, a me nā berena huapalaoa, pasta, a me ka laiki.

ʻO Carbs kekahi o nā macronutrients nui e koi ʻia e kou kino. Pono lākou no nā hana he nui, e like me ka hana ʻana a me ka mālama ʻana i ka ikehu.

Pākuʻi ʻia anei nā carbs?

Ua ʻike paha ʻoe he mea paʻakikī ke pale aku i nā mea ʻōpala i kekahi manawa, keu hoʻi nā ʻākena i kiʻekiʻe i ke kō i hoʻomaʻemaʻe ʻia, ka paʻakai, a me ka momona.

Ua noʻonoʻo ka poʻe he nui inā he manaʻo kēia o ka makemake, ʻano a me ke ʻano psychological a i ʻole ka kemika lolo.

Ua hoʻomaka kekahi poʻe e nīnau inā hiki i ka carbs ke lilo i mea addictive i ke ala like e hiki ai i nā mea ʻē aʻe a i ʻole nā ​​lawena ke lilo (,).

Ua hōʻike ʻia kahi noiʻi nui i ka hōʻike ikaika e hoʻoulu ai nā pāʻina momona nunui i nā wahi o ka lolo e pili ana i ka ʻiʻini a me nā makana ().

Ua ʻike ʻia kēia noiʻi ʻana ʻo nā kāne me ka momona a i ʻole ke kaupaona nui i hōʻike i ka hana kiʻekiʻe o ka lolo a ʻoi aku ka nui o ka hōʻike ʻana i ka pōloli ma hope o ka ʻai ʻana i kahi pāʻina GI kiʻekiʻe, hoʻohālikelike ʻia me kahi pāʻina haʻahaʻa GI ().

Kū ʻo GI no ka papa kuhikuhi glycemic, kahi ana o ka hopena o nā kalbona i loko o kahi pāʻina i nā pae kō kō. ʻO kahi meaʻai me kahi GI kiʻekiʻe e hoʻonui i ke kiʻekiʻe o ke kō i ke kō ma mua o ka meaʻai me kahi GI haʻahaʻa.

Hōʻike kēia i ka makemake o ke kanaka no nā carbs i hoʻomaʻemaʻe ʻia e hiki ke pili i ka kemika o ka lolo ma mua o ka mea i manaʻoʻiʻo ʻia.

Ua hoʻomau ʻia ka noiʻi hou ʻana e kākoʻo i kēia mau hopena.

ʻO ka hihia no nā ʻākehu hoʻopāpā

Ua hele a loiloi kekahi mau kānaka noiʻi e hoʻomaʻamaʻa ʻia nā carbs i hoʻomaʻemaʻe ʻia i ke ʻano o ka fructose i kahi ʻano like ʻole me ka ʻalekohola. ʻO Fructose kahi kō maʻalahi i loaʻa i nā hua, nā mea kanu, a me ka meli.

Ua ʻike kēia mau ʻepekema, e like me ka wai ʻona, hoʻolaha ka fructose i ke kūpaʻa ʻana o ka insulin, nā pae momona momona ʻole i kou koko, a me ka mumū o ke ake. Hoʻohui, hoʻoulu ia i ke alahele hedonic o kou lolo ().

Hoʻokumu kēia ala i ka makemake a hoʻohuli i ka lawe ʻana o ka meaʻai ma o kahi ʻōnaehana o ka leʻaleʻa a me ka uku ma mua o ka hoʻokumu ʻia ʻana i ka pololi maoli a i ʻole nā ​​pono ikehu maoli.

ʻAʻole wale ke kūpaʻa o ka insulin, ka mumū, a me nā pae momona momona ʻole e hoʻonui ai i ka makaʻu o ka maʻi mau, akā hiki i ka hoʻoulu pinepine ʻana o ke ala hedonic ke hoʻonohonoho hou i ka pae o ka momona momona e makemake ai kou kino e mālama, e hāʻawi ana i ka hoʻonui ʻia o ke kaumaha o ke kino (,,).

ʻO nā kinikini kiʻekiʻe-GI e hāpai i nā loli wikiwiki i ka insulin a me nā pae kō kō e pili pū kekahi i nā pae dopamine. ʻO Dopamine kahi neurotransmitter i kou lolo e hoʻouna i nā leka ma waena o nā pūnaewele a hoʻohuli i ke ala āu e manaʻo ai i ka leʻaleʻa, uku, a me ka hoʻoikaika ().

Eia kekahi, ʻo kekahi noiʻi i nāʻiole e hōʻike ana i ka ʻae ʻana i ke komo manawa ʻana i ke kō a me ka chow mix meaʻai e hana i kahi ʻano e like me ke aniani i ʻike pinepine ʻia me ka hana hoʻomāinoino lāʻau.

Ua hoʻohana kahi noiʻi ʻelua i kahi hoʻohālikelike like, e ʻae ana i nā wā ʻiole e komo i kahi hopena 10% kō a me kahi hui chow ʻai ukali ʻia e kahi wā o ka hoʻokē ʻai. I ka wā a ma hope o ka wikiwiki, hōʻike nāʻiole i nā ʻano hopohopo e like me ka hoʻemi ʻana i ka dopamine ().

He mea nui e hoʻomaopopo i ka hapa nui o nā noiʻi hoʻokolohua i mālama ʻia a hiki i kēia manawa ma luna o nā carbs a me nā mea hōʻalo i nā holoholona. No laila, pono nā aʻo kanaka hou a koʻikoʻi hoʻi e pono ai (13,).

I hoʻokahi noiʻi, ʻo nā wahine mai 18 a 45 mau makahiki i mākaukau i ka wā eʻai ai i ka naʻau e koho i kahi inu waiʻona momona ma mua o kahi protein-waiwai ma hope o ka hoʻokomo ʻia ʻana i loko o kahi ʻano kaumaha - ʻoiai ke makapō mai kahi inu kahi () .

ʻO ka pilina ma waena o nā meaʻai momona momona a me ke ʻano he hoʻokahi kumumanaʻo wale nō ia e pili ana i nā kalakeke i kekahi manawa ().

ʻO ka hihia kūʻē i nā carbs addictive

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole maopopo i kekahi o nā kānaka noiʻi he hoʻomake maoli ka carbs ().

Kūkākūkā lākou ʻaʻole lawa ka nui o nā noiʻi kanaka a manaʻoʻiʻo ka hapa nui o ka noiʻi ʻana i nā holoholona e hōʻike ana i nā ʻano like me ke kūpina mai ke kō wale nō i ke ʻano o ke komo manawa ʻana i ke kō kikoʻī ma mua o ka hopena neurochemical o nā carbs ma ka maʻamau ().

Ua mālama kekahi mea noiʻi ʻē aʻe i kahi noi ma 1,495 mau haumāna o ke kulanui kahi i loiloi ai lākou i nā haumāna no nā hōʻailona o ka hōʻāʻai meaʻai. Ua hoʻoholo lākou i ka nui o nā calorie i loko o kahi meaʻai a me nā ʻike ʻai kū hoʻokahi iʻoi aku ka nui o ka hopena o ka calorie ma mua o ke kō.

Eia kekahi, ua paio kekahi mau mea hana e loiloi i nā ʻano mea ʻai e like me ka mea addict e hilinaʻi i ka loiloi ʻana iā ʻoe iho a me nā hōʻike mai ka poʻe e komo ana i ka noiʻi, kahi e waiho ai i kahi nui no nā kuhi hewa kumuhana ().

Hōʻike kekahi mau hōʻike e hoʻonāukiuki paha nā pāʻina carbs kiʻekiʻe i nā ʻano hana like ʻole o ka lolo ma mua o nā pāʻina momona. ʻO ka mea nui, ʻike ʻia nā carbs i nā wahi o ka lolo e pili ana i ka leʻaleʻa a me ka uku.

ʻO nā kalebona hea ʻoi loa ia?

I ka makahiki 2009, ua hoʻomohala nā mea noiʻi ma Yale i ka Yale Food Addiction Scale (YFAS) e hoʻolako i kahi mea hana ana i hōʻoia ʻia e loiloi ai i nā ʻano mea ʻai mea hōʻalo (,).

I ka 2015, ua hoʻohana nā kānaka noiʻi mai ke Kulanui o Michigan a me ka New York Obesity Research Center i ka pālākiō YFAS e ana i nā ʻano mea ʻai e like me ka ʻai ʻana i nā haumāna. Ua hoʻopau lākou i ka kiʻekiʻe-GI, nā momona kiʻekiʻe, a me nā meaʻai i hana ʻia e pili loa me ka meaʻai meaʻai ().

Hōʻike ka pakuhi ma lalo i kekahi o nā meaʻai pilikia loa no ka ʻai ʻana a me kā lākou glycemic load (GL) ().

ʻO GL kahi ana e noʻonoʻo ai i ka GI o kahi meaʻai a me ka nui o kāna ʻāpana. Ke hoʻohālikelike ʻia iā GI, ʻo GL kahi ana pono kūpono o ka hopena o ka meaʻai i nā pae kō kō.

Me ka ʻokoʻa o ka tī, kēlā me kēia o nā meaʻai nui 10 i hoʻopili ʻia e like me ka pālākiō YFAS i loaʻa ka nui o nā carbs. ʻOiai ka hapanui o ka tī e hāʻawi mau nei i kekahi mau carbs, ʻaʻole ia e like me ke kaona-kaumaha e like me nā mea ʻē aʻe o ka papa inoa.

Eia kekahi, ʻo ka nui o kēia mau meaʻai ʻaʻole kiʻekiʻe wale i nā carbs akā i ka kō, ka paʻakai, a me ka momona. Hoʻohui, ʻai pinepine lākou i nā ʻano hana nui.

No laila, aia paha he mau mea hou aʻe e wehe e pili ana i ka pilina ma waena o kēia ʻano ʻano meaʻai, ka lolo o ke kanaka, a me nā ʻano ʻai e like me ka mea ʻaʻa.

Hoʻohana nui ʻia nā ʻano kalebona addicts loa, a kiʻekiʻe hoʻi i ka momona, kō, a me ka paʻakai. Loaʻa iā lākou ka halihali glycemic kiʻekiʻe.

Pehea e lanakila ai i nā ʻiʻini kaʻa

ʻOiai ʻo ka noiʻi e hōʻike nei i ka hōʻike ʻana o nā carbs i kekahi mau waiwai addictive, nui a hewahewa nā ʻano hana hiki iā ʻoe ke hoʻohana e lanakila i nā kuko a me nā mea ʻai ʻino ʻē aʻe.

ʻO kekahi o nā kaʻina hana nui loa hiki iā ʻoe ke hana e hōʻoki i ka makemake o ka carb e hoʻolālā maʻalahi no lākou ma mua o ka manawa.

Ke loaʻa nei i kahi hoʻolālā hana i loko o ka noʻonoʻo no kēlā mau manawa ke makemake ka ʻiʻina e kōkua iā ʻoe e mākaukau a hāʻawi i ka mana e hāʻawi i nā meaʻai maikaʻi ʻole i hana ʻia a lilo i koho olakino maikaʻi.

E pili ana i ka mea e pono ai i kāu hoʻolālā hana, e noʻonoʻo ʻaʻole he pane pololei a hewa paha. ʻOi aku paha ka maikaʻi o nā ʻenehana ʻē aʻe a maikaʻi ʻole paha no nā poʻe like ʻole.

Eia kekahi mau manaʻo hiki iā ʻoe ke hoʻāʻo.

• Hoʻopiha mua i ka protein. Kaulana nā kumu holoholona a me nā mea kanu o ka protein, me kaʻiʻo, nā hua manu, nā tofu, a me nā pīni, no ke kōkua ʻana iā ʻoe e noho piha no ka lōʻihi ().
• ʻAi i kahi ʻāpana o nā hua momona. ʻAʻole wale ka pulupulu i ka hua e hoʻopiha iā ʻoe, akā ʻo kāna mau kūlohelohe kūlohelohe paha e kōkua i ka māʻona i nā mea ʻono ().
• Noho hydrated. Hōʻike kekahi noiʻi e hiki i ka make wai ke hoʻonāukiuki i ka makemake no ka paʻakai. ʻOiai he nui nā meaʻai paʻakai i kiʻekiʻe i nā carbs, inu wai i ka lā holoʻokoʻa e pale i ka ʻiʻina no nā ʻano meaʻai like ʻelua ().
• Hele neʻe. ʻO ka hoʻonui ʻana i kāu pae hana me nā ʻanuʻu, hoʻomaʻamaʻa ikaika, a i ʻole nā ​​ʻano hana ʻē aʻe āu e koho ai e hoʻokuʻu i nā endorphins maikaʻi-maikaʻi mai kou lolo e hiki ai ke hōʻoki i kāu mau makemake (().
• E kamaʻāina me kāu mau mea hoʻomaka. E nānā pono i nā meaʻai ʻoi loa ka paʻakikī iā ʻoe e hōʻalo a hoʻomākaukau iā ʻoe iho e hoʻopuni i kēlā mau meaʻai e hoʻomaka i ka manawa.
• E hoʻomāmā iā ʻoe iho. ʻAʻohe mea hemolele. Inā ʻoe e hāʻawi i ka ʻiʻini pūkini, e noʻonoʻo maʻalahi i kāu mea e hiki ai ke hana ʻokoʻa i ka manawa aʻe. Mai kuʻi iā ʻoe iho ma luna ona. E like me nā mea ʻē aʻe, ke aʻo ʻana i ka hoʻokele ʻana i nā ʻiʻini kaʻa.

Hiki i nā ʻenehana ʻokoʻa ke kōkua i ke kāpae ʻana i nā ʻākoʻakeʻa carbs. Hoʻopili kēia i ka hoʻoikaika kino, noho hydrated, hoʻomaʻamaʻa iā ʻoe iho me nā meaʻai e hoʻoulu ai, a me ka hoʻopiha ʻana i nā huaʻai, nā mea kanu, a me nā protein.

Ke laina lalo

ʻO Carbs ke kumu o ka ikehu o kou kino.

ʻO kekahi carbs, e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa, maikaʻi loa ke olakino. Hiki ke hana pono ʻia nā carbs ʻē aʻe a kiʻekiʻe i ka paʻakai, kō, a me ka momona.

Kuhi ka noiʻi mua ma luna o nā carbs i hiki iā lākou ke hōʻike i nā waiwai like me ka addictive. Hōʻike lākou e hoʻonāukiuki i kekahi mau ʻāpana o ka lolo a hoʻohuli hoʻi i nā ʻano a me nā nui o nā kemika i hoʻokuʻu ʻia e kou lolo.

Eia nō naʻe, pono ka noiʻi ikaika loa i nā kānaka e wehe pono i ka hopena o kēia ʻano hana i ka lolo e nā carbs.

ʻO kekahi o nā carbs addict loa e hana ʻia me nā meaʻai maikaʻi i hana ʻia e like me ka pizza, nā ʻāpana, nā pōpō, a me nā candies.

Eia nō naʻe, aia kekahi mau ʻano ʻē aʻe hiki iā ʻoe ke hoʻāʻo e hakakā i nā kuko kālika. E noʻonoʻo e hoʻāʻo i kekahi mau mea e aʻo i nā mea e pono loa nāu.