Carbs Me ke kumu ʻole: 8 Mea ʻai i ʻoi aku ka maikaʻi ma mua o ka berena keʻokeʻo

Anter

• Mea inu inu kope maikaʻi
• Bagela
• Nā inu inu wai a me nā mānoanoa
• Paʻa Pipi
• Nā mea i hoʻomoʻa ʻia ma nā hale kūʻai kope
• Yogurt me ka hua ma lalo
• Popcorn Hale Hōʻikeʻike ʻoniʻoni
• ʻO nā hua hua waina uhi uhi ʻia Yogurt
• Nānā no

Ua lilo loa ka berena keʻokeʻo i mea ʻino-no ka ʻenemi lehulehu helu ʻekahi; ʻO wai ka mea kauoha ʻole i kā lākou pipi a me Swiss ma ka palaoa holoʻokoʻa? ʻO ke kumu, no ka mea, ua hana ʻia ka berena keʻokeʻo-ua huki ʻia kāna maikaʻi a pau, a waiho i kahi ʻāpana palupalu a squishy i huhū ʻia i ke kenekulia i hala. Akā inā ʻoe he mea hoʻololi i ka palaoa holoʻokoʻa, hiki ke loaʻa nā kalapona ʻē aʻe i kā lākou ala i kāu ʻai, ʻoi aku ka nui ma mua o ka lā holoʻokoʻa o ka waiwai o nā carbohydrate i ʻōlelo ʻia.

ʻO kāu lālani pale mua e koho i nā meaʻai holoʻokoʻa kokoke loa i ko lākou kumu kumu, wahi a Manual Villacorta, RD, ka mea kākau o ʻAi ʻAʻai manuahi: ʻO ke ala e hoʻemi ai i nā ʻīniha. A, e like me ka mau, ka mālama ʻana i nā nui o nā ʻāpana ke kī. Inā ʻaʻole, eia ʻewalu mau ʻake ʻino e kolo paha i loko o kāu papaʻai, ʻoiai inā ua hoʻohiki ʻoe i nā ʻāpana keʻokeʻo no ka wā pau ʻole.

Mea inu inu kope maikaʻi

ʻAʻole hiki iā lākou ke loaʻa ka nui o nā calorie e like me ka meaʻai, (i kekahi manawa ma luna o 400) hiki i kā lākou helu kalapona ke hoʻohālikelike ʻia me ka pāpaʻi pasta ma mua o ka marathon; ʻo kekahi he 60-80g o nā kalapona i kēlā me kēia lawelawe. Hoʻohui i nā kō, nā momona momona i ka kirima huʻi, a me nā mea ʻono kokoleka, a loaʻa iā ʻoe kahi mea ʻono ma kahi kīʻaha kope nui loa.

Bagela

He hana kakahiaka ʻo Bagel no kekahi, akā e like me ka ʻōlelo a Villacorta, ke ʻole ʻoe e paʻi i ka hale haʻuki ma hope pono (a hoʻolālā e noho a hiki i ka ʻaina awakea), makemake paha ʻoe e noʻonoʻo hou, ʻoiai inā ʻoe e koho i ka palaoa holoʻokoʻa.

"Ma muli o ka nui, ʻōlelo maʻamau wau i kahi bagel i kekahi e holo ana i ʻelua a ʻekolu mau hola ma hope," wahi āna. ʻO ke kumu ka nui o ka ʻāpana. Hiki i nā ʻeke ʻelima ʻē aʻe he 250-300 nā kalori a ʻoi aku ma mua o 50g o nā kalaka i kēlā me kēia.

Nā inu inu wai a me nā mānoanoa

Aia nā wahi momona a me nā wai i nā wahi āpau, a hiki iā lākou ke like me kahi mea inu olakino e hele ai. Akā he 16oz ka wai-wai kaumaha ke loaʻa i ka 75g o nā kalapona a me 64g o ke kō (e like me ka smoothies). Inā ʻaʻole hiki iā ʻoe ke hoʻomaka i ka lā me ka ʻole o ka wai, e hoʻopili i kahi 4oz, nona ka 15-20g mau kalapona kūpono.

Paʻa Pipi

Inā makemake ʻoe e ʻai i kekahi mau kalapona i hoʻoponopono ʻia, mai hana ʻoe ma aneʻi. ʻOiai ʻaʻole pono ka helu kaʻa ma luna o ka hale (ma kahi o 18g no ka lawelawe ʻana), ʻo kēia mau ʻālani ʻalani e hoʻonāukiuki nui ʻia no ka mea ʻaʻohe kumu waiwai ʻē aʻe. Ua piha lākou i nā kemika, nā mea hoʻohui, a me nā waihoʻoluʻu artificial, me ka loaʻa ʻana o ka syrup kulina fructose kiʻekiʻe. A mai hoʻopunipuni ʻia e nā mana ʻōnaehana. Hoʻopiha paha lākou i nā ʻōpala i hana ʻole ʻia, akā hiki i ka palaoa i hana ʻia a me ka waiū momona momona ke "ʻona."

Nā mea i hoʻomoʻa ʻia ma nā hale kūʻai kope

ʻO nā muffins i hoʻohana ʻia he ʻano pāʻani baseball. I kēia manawa, ua like lākou me nā pōlele palupalu, me ka loaʻa ʻana o kekahi ma kahi o 64g o nā kalapona a ʻoi aku ma mua o 30g o ke kō. Inā hana ʻia kou muffin kakahiaka me ka palaoa i kō ʻia, kō, a me ka bata, ʻaʻohe mea ʻokoʻa loa ia i kahi ʻāpana keke. E hoʻopili i kahi lawelawe ʻelua-auneke a koho i nā mea ʻai palaoa holoʻokoʻa-e noʻonoʻo i ka bran, ʻaʻole ka lemona poppy.

Yogurt me ka hua ma lalo

ʻO ia ka moa hope loa ma mua o ka hoʻomaʻamaʻa ʻana / ahiahi / ahiahi pō, a ʻo ka yogurt ponoʻī kahi koho maikaʻi loa. ʻO ka pilikia, ʻo kēlā hua ke kō kō. Aia nā yogurt āpau i ka lactose, kahi mea ʻaihue kūlohelohe maoli; ʻo ka mea maʻamau i kahi lawelawe hoʻokahi e like ia me 12-15g o carbs, maikaʻi ia, akā ke hoʻohui ʻoe i ka hua jammy hiki iā ʻoe ke pālua i kēlā nui. Hoʻopau ʻoe me kahi kokoke i 30g o nā kalapona, ʻo ka hapalua o ia ʻano kaʻina hana, ʻano wela wikiwiki. E hoʻopili i ka ʻano Helene momona (a me ka protein-packed) a hoʻohui i nā huaʻai hou i ʻoki ʻia.

Popcorn Hale Hōʻikeʻike ʻoniʻoni

He mea maopopo paha ia, no ka nui, akā, no ka hapanui o mākou he ʻāpana nui ia o ka ʻike kiʻiʻoniʻoni, a ma waho aʻe, inā ʻoe e kauoha i kahi ʻeke i hoʻokahi pule i ka pule, pehea ka hewa? Wahi a Villacorta, loa. ʻO ka popcorn he 1,200 mau calorie, aneane pau loa mai nā ʻakika (a he 580mg nui o ka sodium) no kahi ʻeke nui. Ma mua o kou hoʻohui ʻana i ka bata. Mai hoʻonele i nā carbs a me nā calorie o ka lā holoʻokoʻa ʻoiai ʻoe e noʻonoʻo pono i kou ala Nā Pāʻani Pōloli.

ʻO nā hua hua waina uhi uhi ʻia Yogurt

ʻO ka candy no nā huaʻai olakino, a ʻo wai ka mea ʻai i hoʻokahi a ʻelima wale nō? ʻO ka ʻoiaʻiʻo, aia i kahi kīʻaha liʻiliʻi he 20g o nā kalapona a me 19g o ke kō. E heʻe i ka aisle nui ma kāu hale kūʻai meaʻai olakino a ʻohi i kahi kī iki o ka kokoleka pouli.

Nānā no