Nā Carbohika i Brown, Keʻokeʻo, a me nā Raiki Lāhi: Maikaʻi a maikaʻi me nā Carbs maikaʻi ʻole

Anter

• Ka nui o nā kāpena i ka laiki
• Laiki palaunu
• Laiki keʻokeʻo
• Laiki ʻāhiu
• Laiki ʻeleʻele
• Laiki ʻulaʻula
• ʻO nā kālapa maikaʻi vs. maikaʻi ʻole
• Nā koho laiki low-carb
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hōʻike Overview

Aia he 52 mau kolamu o nā kāpena i hoʻokahi kīʻaha o ka palaoa lōʻihi i kuke ʻia, ʻoiai ka nui like o ka palaoa i hoʻomoʻa ʻia, hoʻonui ʻia e pili ana i ka 53 gram o carbs. Ma ka ʻaoʻao ʻē aʻe, he 35 wale nō kālakeke i kuke ʻia i kuke ʻia, e hoʻolilo ana i hoʻokahi o nā koho keu inā makemake ʻoe e hoʻēmi i kāu ʻai kōmi.

Ka nui o nā kāpena i ka laiki

Laiki palaunu

Huina carbs: 52 gram (hoʻokahi kīʻaha, lāiki ʻai moʻa lōʻihi)

ʻO ka laiki Brown ka mea e hele ai i kekahi mau lāʻai olakino olakino mai ka mea i manaʻo ʻia e ʻoi aku ka momona. ʻO ka laiki Brown ka palaoa āpau a ʻoi aku ka fiber ma mua o ka laiki keʻokeʻo. ʻO ia kahi kumu nui o ka magnesium a me ka selenium. Hiki ke kōkua i ka hōʻemi ʻana i ka makaʻu o ka maʻi ʻaʻano 2, hoʻoliʻiliʻi kolesterol, a hoʻokō i kahi kaupaona kino kūpono. Kaukaʻi ʻia i ke ʻano, ʻono paha i ka nutty, ʻaʻala, a ʻono paha.

Laiki keʻokeʻo

Huina carbs: 53 gram (hoʻokahi kīʻaha, palaoa pōkole, kuke ʻia)

ʻO ka laiki keʻokeʻo ka ʻano laiki i makemake nui ʻia a ʻo ia paha kahi i hoʻohana nui ʻia. Hoʻomaʻemaʻe ka hana laiki keʻokeʻo iā ia i kekahi o kāna fiber, vitamina, a me nā minelala. Akā hoʻonui ʻia kekahi ʻano laiki keʻokeʻo me nā mea kōkua hou aʻe. He koho koho mau ia ma o ka papa.

Laiki ʻāhiu

Huina carbs: 35 gram (hoʻokahi kīʻaha, kuke)

ʻO ka laiki hihiu ka palaoa o nā ʻano mauʻu ʻehā. ʻOiai ʻoihana ʻaʻole ia he laiki, kuhikuhi ʻia ia ma ke ʻano he hoʻokahi no nā hana kūpono. ʻO kona ʻano chewy kahi ʻano lepo, nutty a he nui ka poʻe e ʻoluʻolu. ʻO ka laiki hihiu ka mea waiwai i nā meaola a me nā antioxidant.

Laiki ʻeleʻele

Huina carbs: 34 gram (hoʻokahi kīʻaha, kuke)

He ʻokoʻa ke ʻano o ka laiki ʻeleʻele a i kekahi manawa huli ka poni i kuke ʻia. Piha ia i ka puluniu a loaʻa ka hao, protein, a me nā antioxidants. Hoʻohana pinepine ʻia ia i nā ipu meaʻai no ka mea ʻono iki kekahi ʻano. Hiki iā ʻoe ke hoʻokolohua i ka hoʻohana ʻana i ka laiki ʻeleʻele i nā pā like ʻole.

Laiki ʻulaʻula

Huina carbs: 45 gram (hoʻokahi kīʻaha, kuke)

ʻO ka laiki ʻulaʻula kahi koho momona i loaʻa pū ka nui o ka fiber. Nui nā poʻe e hauʻoli i kona ʻono nutty a me kona ʻano momona. Eia nō naʻe, hiki ke maʻalahi ka ʻono o ka laiki ʻulaʻula. ʻIke paha ʻoe i kona kala i kahi hoʻonani hoʻonani i kekahi mau kīʻaha.

Hiki i nā ʻano laiki ke ʻano like i ka ʻike carb, akā ʻokoʻa ʻokoʻa i ka ʻike momona. ʻO ka laiki keʻokeʻo ka mea liʻiliʻi pono ʻole no ka mea ke hana nei ia i kahi ʻili o nā fiber, nā huaora, a me nā minelala.

ʻO nā kālapa maikaʻi vs. maikaʻi ʻole

E hoʻāʻo e kiʻi i kāu mau kālaki mai nā kumuwaiwai palaoa e like me ka laiki a me ka laiki ʻāhiu, kahi i loaʻa i ka pulupulu olakino maikaʻi. He mea nui nō hoʻi ia e hōʻoiaʻiʻo e ʻai ana ʻoe i ka nui o nā carbs i kēlā me kēia lā.

Paipai ka Mayo Clinic iā ʻoe e hele ma waena o 225 a me 325 gram o nā huaʻalea i kēlā me kēia lā. Pono kēia e hana ma kahi o 45 a 65 pakeneka o kāu huina i kēlā me kēia lā kalori a pono e ʻai a puni ka lā. E hoʻāʻo mau e hana i nā koho nutritious ke hiki mai i ka carbs, ʻoiai ʻaʻole like lākou āpau.

ʻO Carbbs kahi mea pono o kāu papaʻai i kēlā me kēia lā, akā ʻoi aku ka maikaʻi o kekahi mau carbs ma mua o nā mea ʻē aʻe. ʻOi aku ka maikaʻi e kiʻi i kāu carbs i kēlā me kēia lā mai nā kumu waiwai waiwai fiber ke hiki.

Nā koho laiki low-carb

Makemake ʻoe i ke ʻano o ka laiki akā makemake ʻoe e hoʻohana i kahi laiki e kuapo me nā kāhili liʻiliʻi? Hiki iā ʻoe ke hana i ka laiki mai ka cauliflower a i ʻole broccoli. Hiki nō hoʻi iā ʻoe ke hoʻohana i ka koniac, he lau nahele ʻĀkia. ʻIke ʻia kēia ʻo ka laiki Shirataki.

ʻOiai hiki iā ʻoe ke kūʻai i ka laiki kālika momona ma nā hale kūʻai meaʻai olakino kūikawā a me nā hale kūʻai, makemake paha ʻoe e noʻonoʻo e hana i kāu iho. He maʻalahi ka hana ʻana iā lākou:

• ʻOkiʻoki i ka mea kanu āu i koho ai e hoʻonoho i kahi mīkini meaʻai
• Pulse i kahi mea hana meaʻai a hiki i kou hoʻokō ʻana i kāu kūlike i makemake ʻia
• Hiki iā ʻoe ke waiho i loko o ka hawewe uila no kekahi mau minuke a i ʻole kuke i ke kapuahi. Makemake paha ʻoe e kuke iā ia no kahi manawa pōkole e mālama i kahi o ka crunch maka.

ʻO nā mea kanu e like me ka cauliflower, broccoli, a me nā koniac nā mea pani maikaʻi inā ʻoe e ʻimi ana e pani i ka laiki me nā kāhili liʻiliʻi. Hiki iā ʻoe ke mimic i ke ʻano o ka laiki ma ke ʻoki ʻana i kēia mau mea kanu i kahi mīkini meaʻai.

ʻO ka lawe lawe ʻana

E like me ka hapa nui o nā mea i ke ola, kī ke kaulike a me ka hoʻohaʻahaʻa. E hana i kahi kuhi e hoʻopili i ka laiki me nā meaʻai momona a maikaʻi ʻole. E mālama pono i kāu ʻāpana i hoʻokahi kīʻaha laiki i kēlā me kēia pāʻina. Pono paha e hana i kahi hapakolu a hapaha paha o kāu pāʻina.

Pono e hoʻopili ʻia ka laiki me nā mea kanu a me nā protein protein. E hoʻohana iā ia ma ke ʻaoʻao a i ʻole i nā soups a i ʻole nā ​​casseroles. Hiki i ke laiki palaunu ke kōkua iā ʻoe e hōʻona inā ʻaʻole ʻoe e makemake i ka meaʻai koke. Hoʻohui, hiki iā ia ke hāʻawi iā ʻoe i ka ikaika e pono ai e hele i loko o kou lā.