Kalepona

Anter

• Hōʻuluʻulu Manaʻo
• He aha nā mea ʻaʻā?
• He aha nā ʻano ʻākoʻako ʻokoʻa?
• ʻO nā meaʻai hea nā momona?
• ʻO nā ʻano kinohō ʻino kaʻu e ʻai ai?
• Ehia mau huaʻaleʻale e pono iaʻu e ʻai?
• He palekana anei ka ʻai ʻana i ka papaʻai low-carb?

Hōʻuluʻulu Manaʻo

He aha nā mea ʻaʻā?

ʻO ka Carbohidates, a i ʻole nā ​​carbs, he mau mole kō. Me nā protein a me nā momona, ʻo nā waihā kekahi o nā meaola nui ʻekolu i loaʻa i nā meaʻai a me nā mea inu.

Hōʻoki kou kino i nā huaʻaleʻa i glucose. ʻO ka Glucose, a i ʻole ke kō kō, ke kumu nui o ka ikehu no nā kele o kou kino, nāʻaʻaʻa, a me nā lālā. Hiki ke hoʻohana koke ʻia ka glucose a i ʻole mālama ʻia i ke ake a me nā mākala no ka hoʻohana hope.

He aha nā ʻano ʻākoʻako ʻokoʻa?

ʻEkolu ʻano nui o nā wai kāhāhā.

• Kāleka. Kapa ʻia lākou i nā huaʻaleʻale maʻalahi no ka mea aia lākou i ke ʻano maʻamau. Hiki iā lākou ke hoʻohui i nā meaʻai, e like me ke kō i loko o ke kanakē, nā mea ʻono, nā meaʻai i hana ʻia, a me ka soda maʻamau. Hoʻopili pū lākou i nā ʻano kō i ʻike maoli ʻia i nā hua, nā mea kanu, a me ka waiū.
• Nā Starches. He mau huehue paʻakikī ia, i hana ʻia i nā sugars maʻalahi i hoʻopaʻa ʻia. Pono i kou kino e haki i nā starches i lalo i nā kō e hoʻohana ai iā lākou no ka ikehu. ʻO nā Starches ka berena, ka palaʻai, a me ka pasta. Hoʻopili pū lākou i kekahi mau mea kanu, e like me kaʻuala, ka pī, a me ka palaoa.
• Puluniu. He pākīpī paʻakikī kekahi. ʻAʻole hiki i kou kino ke haki i ka nui o nā fibers, no laila ʻo ka ʻai ʻana i nā meaʻai me ka fiber hiki ke kōkua iā ʻoe e piha a hoʻoliʻiliʻi iā ʻoe i ka ʻai. ʻO nā papaʻai kiʻekiʻe i ka fiber e loaʻa i nā pono olakino ʻē aʻe. Hiki iā lākou ke pale i nā pilikia o ka ʻōpū a i ʻole ka ʻōpū, e like me ka constipation. Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kōkō a me ke kō kō. Loaʻa ka fiber i nā meaʻai he nui mai nā mea kanu, e like me nā huaʻai, nā mea kanu, nā nati, nā hua, nā pīni, a me nā ʻano hua holoʻokoʻa.

ʻO nā meaʻai hea nā momona?

Pākuʻi ʻia nā meaʻai maʻamau me nā wīwī

• Nā huaʻai, e like me ka berena, noodles, pasta, crackers, cereals, a me ka laiki
• ʻO nā hua, e like me nā ʻoma, maiʻa, hua, mangga, melons, a me nā ʻalani
• Nā huahana waiū, e like me ka waiū a me ka yogurt
• ʻO nā legume, me nā pīni maloʻo, nā lihi, a me nā pī
• Nā meaʻai māmā a me nā meaʻono, e like me nā pōpō, nā kuki, nā kanakē, a me nā mea ʻono ʻē aʻe
• ʻO nā wai, nā soda maʻamau, nā mea inu huaʻai, nā mea inu haʻuki, a me nā mea inu ikehu i loaʻa ke kō
• ʻO nā mea kanu starchy, e like me kaʻuala, kulina, a me nā pī

ʻAʻohe o nā meaʻai he nui i nā meaʻai, e like me ka ʻiʻo, nā iʻa, nā moa, kekahi ʻano o ka tī, nā nati, a me nā aila.

ʻO nā ʻano kinohō ʻino kaʻu e ʻai ai?

Pono ʻoe e ʻai i kekahi mau ʻōpikipiki e hāʻawi i ka ikehu o kou kino. Akā he mea nui e ʻai i nā huaʻohina kūpono no kou olakino.

• Ke ʻai nei i nā hua, koho i ka nui o nā hua a ʻaʻole i hoʻomaʻemaʻe ʻia nā hua:
  • ʻO nā hua āpau nā meaʻai e like me ka palaoa palaoa, ka laiki enaena, ka palaoa palaoa, a me ka oatmeal. Hāʻawi lākou i nā meaʻai he nui e pono ai i kou kino, e like me nā wikamina, nā minelala, a me nā fiber. I ʻike ai inā he nui ka palaoa o ka huahana, nānā i nā papa inoa o nā mea i ka pūʻolo a ʻike inā ʻo kahi palaoa āpau kekahi o nā mea i helu ʻia.
  • ʻO nā mea kanu i hoʻomaʻemaʻe ʻia nā meaʻai i hoʻoneʻe ʻia kekahi o nā hua. Lawe pū kēia i kekahi o nā meaola kūpono i kou olakino.
• ʻAi i nā meaʻai me nā puluniu he nui.ʻO ka lepili ʻoiaʻiʻo Nutr ma ka hope o nā pūʻulu ʻai e haʻi iā ʻoe i ka nui o ka fiber i kahi huahana.
• E hoʻāʻo e hōʻalo i nā meaʻai i loaʻa ka nui o nā kō i hoʻohui ʻia. Hiki i kēia mau meaʻai ke loaʻa nā calorie he nui akā ʻaʻole nui ka meaʻai. ʻO ka ʻai ʻana i ke kō i hoʻonui ʻia e hāpai i kāu kō kō a hiki ke hoʻonui i kou kaumaha. Hiki iā ʻoe ke ʻike inā ua hoʻohui ʻia kahi kō a me kahi mea inu a mea inu paha e ka nānā ʻana i ka lepili Nutrition Facts ma ke kua o ka pūʻulu meaʻai. Hōʻike ia iā ʻoe i ka nui o ke kō a me ka kō i hoʻohui ʻia i loko o kēlā meaʻai a mea inu paha.

Ehia mau huaʻaleʻale e pono iaʻu e ʻai?

ʻAʻohe o ka nui o nā kāhāhā e ʻai ai ka poʻe. Hiki ke loli kēia nui, e pili ana i nā mea e like me kou makahiki, ka moekolohe, ke olakino, a inā paha e hoʻāʻo nei ʻoe e lilo a loaʻa ka kaumaha. Ma ka awelika, pono i nā kānaka ke loaʻa he 45 a 65% o kā lākou mau calorie mai nā hāmele momona i kēlā me kēia lā. Ma nā lepili ʻoiaʻiʻo Nutr, ʻo ka waiwai o kēlā me kēia lā no ka huakō āpau he 275 g i kēlā me kēia lā. Hoʻokumu ʻia kēia i ka papaʻai he 2000 kalori i kēlā me kēia lā. ʻOi aku paha ke kiʻekiʻe a haʻahaʻa paha o kāu Daily Daily ma muli o kāu mau pono kalori a me kou olakino.

He palekana anei ka ʻai ʻana i ka papaʻai low-carb?

Hele kekahi poʻe i ka papaʻai low-carb e hoʻāʻo ai e lilo i ka paona. ʻO ka maʻamau ka ʻai ʻana o 25g a me 150g o carbs i kēlā me kēia lā. Hiki ke palekana kēia ʻano papaʻai, akā pono ʻoe e kamaʻilio me kāu kauka olakino ma mua o ka hoʻomaka ʻana. ʻO kahi pilikia me nā papaʻai low-carb hiki iā lākou ke kaohi i ka nui o nā fiber i loaʻa iā ʻoe i kēlā me kēia lā. Hiki iā lākou ke paʻakikī e noho mau no ka wā lōʻihi.