He maikaʻi ʻole ka papaʻai ʻaʻā momona na ʻoe?

Anter

• Nā pilikia o ka papaʻai ʻaʻā ʻole
• He aha ke ʻano o nā mea ʻaihā e ʻai ai?
• Carbbs maikaʻi
• Carbs ʻino

Hiki ke maikaʻi ʻole ka ʻai ʻana i ka papa ʻaina ʻaʻā ʻole i kou olakino inā ʻaʻole alakaʻi maikaʻi ʻia e kahi mea hānai, no ka mea, hiki i ka hopena ke hōʻemi i ka ʻai ʻana o nā huaora, nā minelala a me nā olonā, nā mea pono nui no ka hana o ke kino.

I mea e hōʻalo ai i kēia mau pilikia, pono e hoʻokomo i kekahi i nā huehue maikaʻi i ka papaʻai, e like me nā huaʻai a me nā mea kanu, a momona hoʻi i ka momona. Hoʻohui, he mea nui e hoʻopau i nā meaʻai i waiwai i ka protein, e like me kaʻiʻo a me nā hua manu, a me nā momona momona, e like me ka avocado, ka aila ʻoliva a me nā nati.

Nā pilikia o ka papaʻai ʻaʻā ʻole

ʻO ka hemo ʻana i nā mea ʻaʻā mai ka papaʻai, ʻoiai ke hoʻoneʻe ʻia nā huaʻai a me nā mea kanu mai ka papaʻai, hiki ke alakaʻi i nā pilikia e like me:

• Ka nele o ka ikehu;
• ʻO nā fluctuations i ke ʻano a me ka huhū nui aku, ʻoiai nā meaʻai e loaʻa ai nā ʻōpelu i ka hana ʻana i ka serotonin, ʻo ia ka hōmona maikaʻi;
• Hoʻonui i ka hopohopo;
• Manaʻo haʻahaʻa;
• Constipation ma muli o ka hoʻemi ʻia o ka ʻai o ka fiber;
• ʻO ka hoʻonui ʻana o ka mumū i loko o ke kino, keu hoʻi ke pau ʻole nā ​​kumu momona o nā momona e like me ka aila ʻoliva, nā nati a me nā avocado.

Eia nō naʻe, hiki ke ʻai i ka papaʻai kaulike me ka ʻai momona haʻahaʻa a me nā kumu maikaʻi o ka protein a me nā momona maikaʻi, me ka hōʻeha ʻole i kou olakino. Eia pehea e hana ai i ka papaʻai momona haʻahaʻa i ke ala kūpono.

He aha ke ʻano o nā mea ʻaihā e ʻai ai?

Wahi a kā lākou ʻike momona a me nā hopena ma ke kino, e like me nā loli o ke kō glucose a me ka hana ʻōpū, hiki ke hoʻokaʻawale ʻia nā carbohydrates i nā hui ʻelua:

Carbbs maikaʻi

ʻO nā mea momona e pono ke hoʻopau ʻia i ka nui o ka nui o ka papaʻai nā mea i lawe lohi ʻia e ka ʻōpū, no ka mea ʻoi aku ka maikaʻi o ka meaʻai no ka mea waiwai lākou i ka fiber, nā huaora a me nā minelala.

Aia i waena o kēia mau huaʻohuhu nā huaʻai, nā mea kanu a me nā hua piha, e like me ka ʻoka, laiki, pasta a me ka berena palaoa holoʻokoʻa. Eia nō naʻe, i ka wā e ʻai ana i ka papaʻai kōmomo kolamu, pono e hoʻēmi ʻia ka ʻai ʻana o nā meaʻai āpau, akā e waiho mau nā mea kanu i ka mea nui o ka papaʻai. Hoʻohui, he mea nui e hoʻokomo ma kahi o 2 a 3 mau hua o ka hua i ka lā, e hoʻohui i nā huaora a me nā minelala i ka papaʻai.

Carbs ʻino

Hoʻopili kēia pūʻulu i nā meaʻai e like me ke kō, nā meaʻono, nā kokoleka, berena keʻokeʻo, pasta, laiki keʻokeʻo, nā mea inu, tapioca, palaoa palaoa, nā pōpō, nā kuki a me nā pasta i ka nui.

Kapa ʻia kēia mau mea he carbohydrates maʻalahi, i haʻahaʻa i ka fiber a me nā wikamina a me nā minelala. ʻO ka ʻai nui o kēia mau meaʻai ke kumu o nā pilikia e like me ka hoʻonui ʻia o ke kō glucose, nā loli o ka flora ʻōpū, ka luhi, ka paʻa paʻa a me ka hoʻonui ʻana i ka makemake. E nānā i ka papa inoa piha o nā meaʻai me nā momona momona a maikaʻi ʻole.

E nānā i ka wikiō ma lalo a aʻo pehea e hana ai i ka papa ʻaina momona.