Carbs maikaʻi, Carbs maikaʻi ʻole - Pehea e hana ai i nā koho pono

Anter

• He aha nā kalebona?
• "Whole" vs "Refined" Carbs
• ʻO nā papaʻai low-carb maikaʻi no kekahi poʻe
• ʻAʻole ʻo "Carbs" ke kumu o ka momona
• ʻAʻole "Pono" nā Carbbs, akā he nui nā olakino Carb-Conting i ke olakino
• Pehea e hana ai i nā koho kūpono
• Maikaʻi loa ka Low-Carb no kekahi, akā ʻoi aku ka maikaʻi o nā hana ʻē aʻe me nā Carbs he nui

Kūkākūkā nui ʻo Carbs i kēia mau lā.

Hōʻike nā kulekele papaʻai e loaʻa iā mākou ma kahi o ka hapalua o kā mākou calorie mai nā gākika.

Ma ka ʻaoʻao ʻē aʻe, koi kekahi e hoʻopiʻi ka carbs i ka momona a me ka maʻi maʻamau i 2, a ʻo ka hapa nui o ka poʻe e ʻalo nei iā lākou.

Aia nā hoʻopaʻapaʻa maikaʻi ma nā ʻaoʻao ʻelua, a ke ʻikea nei ka hilinaʻi nui ʻia nā koina ʻaihue i kēlā me kēia kanaka.

ʻOi aku ka maikaʻi o kekahi poʻe me ka loaʻa o ka momona o ka momona, ʻoiai ʻo nā mea ʻē aʻe e ʻai maikaʻi wale ana i nā kaloka.

Nānā kikoʻī kēia i nā carbs, ko lākou hopena olakino a pehea e hiki ai iā ʻoe ke hana i nā koho kūpono.

He aha nā kalebona?

ʻO nā kalebona, a i ʻole nā ​​huʻihāʻī, nā mole i loaʻa i ke kalepona, hydrogen a me nā ʻokikene oxygen.

I ka meaʻai, "carbs" pili i kekahi o nā macronutrients ʻekolu. ʻO nā mea ʻelua ʻē aʻe ka protein a me ka momona.

Hiki ke hoʻokaʻawale ʻia nā kāhūhū ʻaʻai i ʻekolu mau papa nui:

• Kālepa: ʻO nā mea momona momona momona momona liʻiliʻi i loaʻa i nā meaʻai. ʻO nā laʻana he glucose, fructose, galactose a me sucrose.
• Nā Starches: ʻO nā kaulahao lōʻihi o nā mole mole glucose, a laila e wāwahi ʻia i glucose i loko o ka ʻōnaehana digestive.
• Puluniu: ʻAʻole hiki i nā kānaka ke ʻeli i ka fiber, ʻoiai ʻo nā bacteria i ka ʻōnaehana digestive hiki ke hoʻohana i kekahi o lākou.

ʻO ke kumu nui o nā huehue i ka papaʻai e hāʻawi i ka ikehu. ʻO ka hapa nui o nā carbs e wāwahi ʻia a i ʻole lilo i glucose, a hiki ke hoʻohana ʻia me he ikehu. Hiki ke hoʻohuli ʻia nā Carb i momona (mālama ikehu) no ka hoʻohana hope.

ʻO ka fiber ka mea ʻokoʻa. ʻAʻole ia e hāʻawi pololei i ka ikehu, akā hānai ia i nā koʻohune aloha i ka ʻōnaehana digestive. Hiki i kēia mau koʻohune ke hoʻohana i ka fiber e hana i nā waikawa momona i hiki i kekahi o kā mākou keena ke hoʻohana i ka ikehu.

Hoʻohālikelike ʻia nā wai ʻākela e like me nā wākeke. Hono lākou i ka meaʻono, akā ʻaʻole hāʻawi i nā calorie he nui.

ʻO Carbohidates kekahi o nā macronutrients ʻekolu. ʻO nā ʻano nui o nā kōpelu ʻaʻaʻai nā sugars, nā starches a me nā fiber.

"Whole" vs "Refined" Carbs

ʻAʻole hana ʻia nā carbs āpau like.

Nui a hewahewa nā ʻano meaʻai like ʻole i loko o ka carbohydrate, a ʻano ʻokoʻa loa i ko lākou hopena olakino.

ʻOiai ʻo carbs ke kapa ʻia he "maʻalahi" vs "paʻakikī," ʻike wau i ka "holoʻokoʻa" vs "hoʻomaʻemaʻe" e ʻike hou aʻe.

Hoʻololi ʻole ʻia nā carbs āpau a loaʻa i ka fiber i loaʻa kūlohelohe i ka meaʻai, ʻoiai ua hana ʻia nā carbs i hoʻomaʻemaʻe ʻia a ua kāʻili ʻia ka fiber maoli.

ʻO nā laʻana o nā kāpena holoʻokoʻa e pili ana i nā mea kanu, nā hua a pau, nā legume, kaʻuala a me nā kīʻaha piha He olakino kēia mau meaʻai.

Ma ka ʻaoʻao ʻē aʻe, ʻo nā kāpī i hoʻomaʻemaʻe ʻia me nā mea inu kō, nā wai huaʻai, nā pā, nā berena keʻokeʻo, nā pasta keʻokeʻo, nā laiki keʻokeʻo a me nā mea ʻē aʻe.

Hōʻike ka nui o nā noiʻi e hoʻopili ʻia ka hoʻohana ʻana o ka waiʻopaʻa me nā pilikia olakino e like me ka momona a me ka maʻi maʻamau ʻo 2 (,,).

Hoʻokumu lākou i nā spike nui i nā pae kō kō, e alakaʻi ai i kahi ulia hope e hiki ai ke hoʻonāukiuki i ka pōloli a me ka ʻiʻini ʻana i nā mea ʻoi loa o ka momona ((5).

ʻO kēia ka "roller sugar sugar coaster" i kamaʻāina nā poʻe he nui.

ʻO kaʻai kālīpī i hoʻomaʻemaʻe ʻia ka nele pū i nā mea pono pono. I nā huaʻōlelo ʻē aʻe, he "nele" kā lākou mau calorie.

ʻO nā sugars i hoʻohui ʻia kekahi moʻolelo ʻē aʻe, ʻo ia nā mea momona momona maikaʻi loa a hoʻopili ʻia i nā ʻano maʻi āpau (,,).

Eia nō naʻe, ʻaʻohe mea kūpono e hoʻonāukiuki i nā meaʻai āpau i loko o ka carbohydrate ma muli o nā hopena olakino o kā lākou mau hoa hana.

Hoʻouka ʻia nā kumuwaiwai holoʻokoʻa o nā huʻopaʻa me nā mea momona a me nā fiber, a mai hoʻokumu i nā kui like a me nā kūmū i nā kō kō kō.

ʻO nā haneli he nui o nā noiʻi e pili ana i nā momona momona, me nā mea kanu, nā huaʻai, nā mea kanu a me nā hua holoʻokoʻa e hōʻike ana e pili ana ka ʻai ʻana iā lākou i ka olakino metabolic a me ka haʻahaʻa o ka maʻi (10, 11,,).

ʻAʻole hana ʻia nā carbs āpau like. Hoʻopili ʻia nā carbs refined me ka momona a me nā maʻi metabolic, akā ʻo ke olakino hiki ʻole ke mālama ʻia ke olakino maikaʻi.

ʻO nā papaʻai low-carb maikaʻi no kekahi poʻe

ʻAʻohe kūkākūkā e pili ana i nā kāpena i piha me ka haʻi ʻole ʻana i nā papa ʻaina-momona.

ʻO kēia mau ʻano papaʻai e pāpā i nā mea ʻaʻā, ʻoiai e ʻae ana i nā protein a me nā momona.

Ua hōʻike ʻia ma kahi o 23 mau noiʻi i kēia manawa ʻoi aku ka maikaʻi o kaʻai low-carb ma mua o ka papaʻai "low-fat" maʻamau i paipai ʻia no nā makahiki he 20 i hala.

Hōʻike kēia mau noiʻi i nā papaʻaina momona-ʻoi aku ka nui o ka lilo o ke kaumaha a alakaʻi i ka hoʻomaikaʻi nui ʻana i nā marka olakino like ʻole, e like me HDL (ka "maikaʻi") kolesterol, nā triglyceride koko, ke kō kō, ke koko a me nā mea ʻē aʻe (, 16,,,).

No ka poʻe momona, a i ʻole i loaʻa i ka metabolic syndrome a me / a i ʻole ʻano 2 diabetes, hiki i nā papaʻai low-carb ke loaʻa nā keu ola.

ʻAʻole pono e lawe maʻalahi i kēia, no ka mea ʻo kēia nā pilikia olakino nui loa i kēia manawa i ka honua, kuleana no nā miliona o ka make i kēlā me kēia makahiki.

Eia nō naʻe, no ka pono o nā papaʻai low-carb no ka lilo o ke kaumaha a me nā kānaka me kekahi mau pilikia metabolic, ʻaʻole ia ka pane no nā mea āpau.

Ua hōʻike ʻoi aku ma kahi o 23 mau noiʻi he mea maikaʻi loa nā papaʻai low-carbohydrate no ka pohō kaumaha a alakaʻi i ka hoʻomaikaʻi ʻana i ke olakino metabolic.

ʻAʻole ʻo "Carbs" ke kumu o ka momona

Hiki i nā kaohi kapu ke hana pinepine (ma ka liʻiliʻi loa) ke hoʻohuli i ka momona.

Eia naʻe, ʻaʻole ia he manaʻo ʻo nā carbs ka mea kumu ka momona i ka mua.

He kaʻao wale kēia, a aia he tona o nā hōʻike e kūʻē iā ia.

ʻOiai he ʻoiaʻiʻo ua hoʻohui ʻia nā kō a me nā carbs i hoʻomaʻemaʻe ʻia e hoʻopili ʻia i ka hoʻonui ʻia ʻana o ka momona, ʻaʻole like ka mea like me ka fiber-rich, nā kumuʻai āpau o nā wīwī.

Ke ʻai nei nā kānaka i nā carbs no nā makahiki he mau kaukani, i kekahi ʻano a i ʻole kekahi. Ua hoʻomaka ka maʻi maʻi momona ma kahi o 1980, a ʻo ka maʻi maʻi diabetes ʻano 2 ma hope koke iho.

ʻO ka hōʻino ʻana i nā pilikia olakino hou i kahi mea a mākou e ʻai nei no kahi manawa lōʻihi ʻaʻole maʻalahi.

E hoʻomanaʻo i ka nui o nā heluna kanaka i noho i ke olakino maikaʻi loa i ka wā e ʻai ana i kahi papa ʻaina kiʻekiʻe-karbika, e like me nā Okinawans, Kitavans a me nā mea ʻai raiki ʻAsia.

ʻO ka mea like a lākou āpau, ʻo ia ka ʻai ʻana i nā meaʻai maoli ʻole i hana ʻia.

Eia nō naʻe, nā lehulehu e ʻai nui i hoʻomaʻemaʻe ʻia maʻi a me ke olakino ʻole nā ​​mea ʻaihue a me nā meaʻai i hana ʻia.

Ke ʻai nei nā kānaka i nā carbs mai ka wā ma mua o ka epidemi obesity, a he nui nā laʻana o nā lehulehu i noho i ke olakino maikaʻi ʻoiai e ʻai ana i nā papaʻai kiʻekiʻe i nā carbs.

ʻAʻole "Pono" nā Carbbs, akā he nui nā olakino Carb-Conting i ke olakino

ʻOi aku ka hapa nui o nā kaʻa liʻiliʻi i nā carbs ʻaʻole ia he nutrient pono.

He ʻoiaʻiʻo maoli kēia. Hiki i ke kino ke hana me ka ʻole o hoʻokahi kolamu o ka huʻopaʻa i ka papaʻai.

He kaʻao ia e pono ai ka lolo i ka 130 goma o ka paʻakai i kēlā me kēia lā.

Ke ʻai ʻole mākou i nā kāpena, hiki i kahi ʻāpana o ka lolo ke hoʻohana i nā ketones no ka ikehu. Hana ʻia kēia mau mea i nā momona (20).

Hoʻohui ʻia, hiki i ke kino ke hana i ka glucose liʻiliʻi a ka lolo e pono ai ma o ke kaʻina i kapa ʻia ʻo gluconeogenesis.

Eia nō naʻe, no ka mea ʻaʻole "nui" nā carbs - ʻaʻole ia he manaʻo ʻaʻole hiki ke lilo i mea pono.

Nui nā meaʻai i loaʻa i ka carb i ke olakino a me ka momona, e like me nā mea kanu a me nā huaʻai. Loaʻa i kēia mau meaʻai nā ʻano pono āpau āpau a hāʻawi i nā ʻano pono olakino.

ʻOiai hiki ke hiki ke ola a hiki i kaʻai zero-carb, ʻaʻole paha ia he koho maikaʻi loa no ka mea ke nalo nei ʻoe i nā meaʻai mea kanu i hōʻike ʻia e ka ʻepekema he maikaʻi.

ʻAʻole ʻo ka Carbohidates kahi meaola “pono”. Eia nō naʻe, hoʻouka ʻia nā meaʻai mea kanu momona momona me nā pono momona, no laila ke manaʻo maikaʻi ʻole nei ke pale ʻana iā lākou.

Pehea e hana ai i nā koho kūpono

Ma ke ʻano he rula, he olakino nā pākeke i kū i ko lākou kūlohelohe, waiwai maoli i ka fiber, ʻoiai ʻaʻole nā ​​mea i holehole ʻia i kā lākou fiber.

Inā he meaʻai holoʻokoʻa, hoʻokahi mea hoʻohui, a laila paha he meaʻai olakino ia no ka hapanui o ka poʻe, ʻaʻohe mea o ka maʻi ʻaʻā.

Me kēia e noʻonoʻo ai, hiki ke hoʻokaʻawale i ka hapanui o nā carbs ma ke ʻano he "maikaʻi" a "maikaʻi ʻole" - akā e hoʻomanaʻo he mau alakaʻi maʻamau wale nō kēia.

ʻAʻole ʻeleʻele a keʻokeʻo nā mea i ka meaʻai.

• Nā mea kanu: ʻO lākou āpau. ʻOi aku ka maikaʻi ke ʻai i nā mea kanu like ʻole i kēlā me kēia lā.
• Nā huaʻai holoʻokoʻa: ʻApala, maiʻa, strawberry, a pēlā aku.
• Legume: ʻO nā piʻo, nā piʻa hakuʻala, ka pī, a pēlā aku.
• Hua kukui: ʻO nāʻalemona, nāʻokena, nā hazelnut, nā nati macadamia, nā pī, a pēlā aku.
• Nā hua: Nā hua Chia, nā hua ʻupu.
• Nā hua a pau: Koho i nā hua i piha maoli, e like me ka ʻoka maoli, ka quinoa, ka laiki palaunu, a pēlā aku.
• Nā Pahu: ʻO kaʻuala, ʻuala, a pēlā aku.

Pono ka poʻe e hoʻāʻo nei e kaohi i nā mea ʻaʻā pono e akahele me nā hua, nā legum, nā tubers a me nā hua kō kiʻekiʻe.

• Nā mea inu momona: ʻO Coca cola, Pepsi, Vitaminwater, a me nā mea ʻē aʻe Sugary kekahi o nā mea olakino ʻole hiki iā ʻoe ke hoʻokomo i kou kino.
• Wai hua: Minamina, loaʻa nā wai huaʻai like i nā hopena metabolic like me nā inu kō.
• Berena keʻokeʻo: Hoʻomaʻemaʻe ʻia kēia mau mea momona momona i haʻahaʻa i ka pono kūpono a maikaʻi ʻole no ke olakino metabolic. Pili kēia i nā berena i hiki ke kūʻai aku ʻia.
• Nā palaoa, nā kuki a me nā pōpō: Kū kiʻekiʻe loa kēia i ke kō a me ka palaoa i hoʻomaʻemaʻe ʻia.
• Aikalima: ʻO ka hapa nui o nā ʻano hau kalima i kiʻekiʻe loa i ke kō, ʻoiai he ʻokoʻa.
• Nā candies a me nā kokoleka: Inā ʻoe e ʻai kokoleka, koho i ke kokoleka pouli maikaʻi.
• Nā kīʻaha Palani a me nā ʻuala: Maikaʻi ke ola o kaʻuala, akā ʻaʻole nā ​​french fries a me nā ʻāpana potato.

Maikaʻi paha kēia mau meaʻai i ke kaulike no kekahi poʻe, akā ʻoi aku ka maikaʻi o ka hapa nui ma ka hōʻalo ʻana iā lākou i ka hiki.

ʻO ke olakino i ko lākou ʻano kūlohelohe, waiwai-fiber ke olakino maʻamau. ʻO nā meaʻai i hana ʻia me ke kō a me nā carbs i hoʻomaʻemaʻe ʻia he olakino loa.

Maikaʻi loa ka Low-Carb no kekahi, akā ʻoi aku ka maikaʻi o nā hana ʻē aʻe me nā Carbs he nui

ʻAʻohe hopena hoʻokahi-nui-āpau i ka meaʻai.

ʻO ka loaʻa ʻana o ka ʻaihue ʻaihue maikaʻi loa i nā kumu he nui, e like me ka makahiki, ke kāne, ke olakino metabolic, hoʻoikaika kino, ka moʻomeheu meaʻai a me ka makemake pilikino.

Inā loaʻa iā ʻoe ka nui o ke kaupaona e lilo, a i ʻole nā ​​pilikia olakino e like me ka maʻi metabolic a me / a i ʻole ke ʻano he diabetes 2, a laila piliwaliwali paha ʻoe i ka momona.

I kēia hihia, hiki ke hōʻemi i ka lawe ʻana o ka carbohydrate i nā pono mālama ola.

Ma ka ʻaoʻao ʻē aʻe, inā he kanaka olakino wale ʻoe e hoʻāʻo nei e noho i ke olakino, a laila ʻaʻohe kumu no ʻoe e hōʻalo ai i nā "carbs" - pili wale i nā meaʻai āpau, hoʻokahi mea hiki ke hiki.

Inā wīwī maoli ʻoe a / a i ʻole ʻeleu maoli, a laila ʻoe e ʻoi aku ka maikaʻi me ka nui o nā carbs i kāu papaʻai.

ʻO nā hahau ʻokoʻa no nā poʻe like ʻole.