ʻO ke alakaʻi BS No ka maikaʻi, Carbs Health

Anter

• Hoʻoikaika i kou kino a me kou noʻonoʻo me nā carbs maikaʻi-nā-nāu
• Pono mākou i nā carbs i:
  
• Simple vs. complex: He aha ka hana?
• ʻO nā sugars he carbs maʻalahi, a ʻeli ke kino a hoʻomaʻamaʻa koke iā lākou
• He aha nā huaʻalea?
  
• ʻO nā Starches a me ka fiber he mau haʻuki kūpilikiʻi
• ʻO nā haʻuki kūpilikiʻi
  
• ʻO kahi hoʻolālā kaʻa ʻālua ʻālua
• 1. Koho i nā meaʻai holoʻokoʻa ma mua o ka hana
• 2. Hoʻohui i nā macronutrients
• No ke aha mai ke kō kō?
• Kahua nahu: Ke kaʻa uila
  
• ʻO kēia kou lolo ma luna o nā carbs
• No ke aha mākou e aloha aku ai i nā carbs?
• Hoʻohālikelike nā meaʻai maoli i nā carbs maikaʻi

Hoʻoikaika i kou kino a me kou noʻonoʻo me nā carbs maikaʻi-nā-nāu

Ke hana hewa nei ka ʻoihanaʻai iā ʻoe e ka makemake ʻole e pili ana i nā kalakeka. I loko nō o ka mea āu i lohe ai, ʻaʻole no ka no-no nā kālikahe.

No laila, e hōʻoki i ka hewa no ka ihu ʻana i kahi macronutrient e makemake nui ʻia a e kia ana i ka hoʻolālā ʻana o ka hoʻohana ʻana i ka momona momona e hoʻāla pono i kou kino nani a me kou lolo.

Pono mākou i nā carbs i:

• hoʻoikaika iā mākou
• hāʻawi i nā wikamina a me nā minelala
• hāʻawi i ka fiber no ka piha a me ka maʻamau
• hoʻomaikaʻi i ke olakino ʻōpū
• kōkua i ka hana noʻonoʻo

"ʻO nā huaʻaleka olakino e hana liʻiliʻi ʻia, e like me nā hua ʻai, nā huaʻai, nā mea kanu, a me nā hua liʻiliʻi, ua loaʻa e kōkua maikaʻi i ka naʻau, nā ʻōpū, a me ke olakino lolo," wahi a Katey Davidson, kahi mea papa inoa i hoʻopaʻa inoa ʻia a hoʻokumu i ka ʻono o ka meaʻai .

"Ma ka hoʻokomo ʻana i nā haʻuki kūpona i kā mākou papaʻai e hāʻawi ai iā mākou i nā wikamina nui, nā minelala, nā antioxidants, a me nā fiber, ʻaʻohe mea e makaʻu ai mākou."

Simple vs. complex: He aha ka hana?

ʻO ka Carbohidrat kekahi o nā macronutrients nui ʻekolu, ʻo ia hoʻi he ʻāpana nui lākou o kā mākou papaʻai, e like me ka protein a me kēlā mau momona momona maikaʻi.

Hilinaʻi mākou i nā carbs e like me kā mākou, inā e hulahula ana i ka lāʻau me nā pals a i ʻole e noho ana ma kahi pākaukau e ʻimi ana ma luna o kahi pākaukau.

Paipai nā kulekele papaʻai o kēia manawa i kēlā me kēlā me kēia calorie no nā hui makahiki āpau e hele mai nā kalake (Hāʻawi kahi gram o nā kālīpī i 4 calories, ma ke ala.)

Akā he ʻano ʻokoʻa kā kāka e koho ai.

Hiki iā mākou ke koho he ʻoi aku ka olakino o ka cauliflower ma mua o ka niu. Akā no ke aha mai?

ʻĀ, hoʻokahi mea a pau, he meaʻai maoli, a ʻo kahi ʻē aʻe he meaʻono, hana ʻia i ka pā. ʻO kekahi kumu e pili ana i kahi e hiki ai i kekahi carbs ke hana i kā mākou kō kō kō i nā winky.

ʻO nā sugars he carbs maʻalahi, a ʻeli ke kino a hoʻomaʻamaʻa koke iā lākou

"ʻAi ʻia i ka nui, [nā kō] e hopena i ka hopena i luna a i lalo, e alakaʻi ana i nā pae kō kō kōpaʻa paʻa ʻole," wahi a Davidson. Inā ʻai ʻoe i kēlā niu o ke awakea, e loaʻa ʻoe i kahi perk-up wikiwiki, a i ukali ʻia paha e kahi puʻupuʻu e hoʻihoʻi hou iā ʻoe i ka hale bakery.

He aha nā huaʻalea?

• papa kō
• kō kōpaʻa
• glucose
• sukrosa
• syrup kānana kiʻekiʻe fructose
• meli
• ʻālina
• waiū (lactose)
• hua (fructose)

Me kēlā ʻike, e hoʻowalewale ʻia paha ʻoe e kapa i nā carbs maʻalahi ma ke ʻano he maikaʻi ʻole a pāpā ʻia paha, akā ʻaʻole naʻe pēlā ka hihia.

"ʻOiai makemake mākou e kaupalena i nā sugars maʻalahi i hoʻohui ʻia i nā meaʻai e like me ka soda, ka wai momona, a me nā meaʻai i hana ʻia," wahi a Davidson, "hiki i nā sugars maʻalahi ke kōkua iā mākou e loaʻa kahi kumu ikehu wikiwiki."

Pono paha ʻoe e kiʻi i kahi kō māmā e hāʻawi iā ʻoe i ka hoʻoikaika wikiwiki ma mua o ka hoʻoikaika ikaika ʻana a i ʻole i kahi lōʻihi inā lōʻihi ia mai kāu ʻai hope loa. E noʻonoʻo i ka mea holo i slurps i kahi gel meaʻai a i ʻole e hoʻohaʻahaʻa i kahi inu inu haʻuki i ka heihei.

Hoʻohui ʻia, ʻo kekahi mau kō i kū maoli i loko o nā meaʻai e maikaʻi nāu.

Ua hōʻoia ka waiū i nā pono olakino a me nā huaʻai, ʻoiai ke ʻai ʻoe i ka hua holoʻokoʻa, hāʻawi i nā goma a maʻalahi a paʻakikī hoʻi. ʻO ka inu ʻana i ka wai momona huaʻai, sans fiber, kekahi moʻolelo maikaʻi ʻole.

E hoʻopili i ka ʻāpala āpau a i ka maiʻa paha e ʻike pono ke loaʻa nei ʻoe i ka fiber, kahi karbona paʻakikī waiwai - a me kekahi mea āu e ʻike ai.

ʻO nā Starches a me ka fiber he mau haʻuki kūpilikiʻi

Kōkua ka fiber iā mākou e hoʻolei i nā ʻōpala.

• Puluniu ʻole piʻi i luna o kā mākou pahu a ʻohiʻohi i nā ʻōpala ma ke ala. Loaʻa mākou i kā mākou fiber hiki ʻole ke hoʻoulu ʻia mai nā hua a me nā mea kanu āpau.
• Puluniu wailana huki i ka wai a "hana i kahi ʻano gel-i loko o kā mākou ʻōpū," i ʻōlelo ʻo Davidson. Ke neʻe nei kēia mea i kā mākou digestive tract a hoʻopaʻa me ka cholesterol a me ka momona e hoʻopau ʻia.

"Ma muli o kā lākou kūkulu, lawe lōʻihi lākou i ko mākou kino e ʻeli a loaʻa ka hopena palena ʻole i kā mākou pae kō kō," wahi a Davidson.

ʻO nā haʻuki kūpilikiʻi

• hua holoʻokoʻa
• nā mea kanu
• hua kukui
• legume
• palaoa holoʻokoʻa
• nā huahana palaoa holoʻokoʻa

Hele nā ​​pōmaikaʻi o Fiber ma mua o ka paipai ʻana i nā huakaʻi i ka loo. No hoʻokahi, hana ka fiber iā ʻoe e piha.

No laila, inā koho ʻoe i ka cauliflower ma kahi o kēlā kōpaʻa kō-kō, e māʻona ʻoe i ka lōʻihi.

ʻO kahi hoʻolālā kaʻa ʻālua ʻālua

E hāhai i kēia mau kulekele maʻamau ʻelua no ka hoʻohaʻahaʻa ʻana i kahi papaʻai o nā koho ʻona maikaʻi:

1. Koho i nā meaʻai holoʻokoʻa ma mua o ka hana

Ditch i ka wai huaʻai a koho i ka ʻāpana o ka hua. "Loaʻa i ka hua holoʻokoʻa ka fiber, kahi mea e kōkua i ka lohi o ka digestion a no laila e hoʻoliʻiliʻi i ke kō kō ʻana i ke kō," wahi a Davidson.

Koho i ka palaoa a i ʻole ka palaoa holoʻokoʻa kekahi. "Hoʻomaʻamaʻa ʻia nā kālikaʻi i hoʻoliʻiliʻi ʻia i kahi ala e hemo ai i kekahi a i ʻole o nā hua mua a ka palaoa," hoʻohui ʻo ia.

2. Hoʻohui i nā macronutrients

ʻAi i nā kāpena me kekahi protein a momona i nā manawa hiki. ʻO kahi laʻana, paipai ʻo Davidson i ka hoʻopili ʻana i ka yogurt Helene me nā hua e loaʻa ai ka protein, momona, a me nā carbs maʻalahi a paʻakikī hoʻi.

"ʻO ka protein i loko o ka yogurt e kōkua i ka lohi o ka digestion a hāʻawi iā ʻoe i nā amino acid nui e pono ai no ka ulu ʻana o nā mākala," wehewehe ʻo ia. "Hāʻawi ka hua iā ʻoe i ka ikaika wikiwiki a kou kino e ʻimi nei ʻoiai ke hāʻawi nei i nā antioxidant a me nā fiber. ʻO ka hope, pono ka momona no ka ʻono a me ke kūkulu ʻana o ka pūnaewele a me ka hoʻomohala ʻana. ”

Hoʻohui ʻia nā macronutrients i ka pōmaikaʻi i hoʻohui ʻia o ka mālama ʻana i nā ʻāpana kaʻa.

No ke aha mai ke kō kō?

Koi aku kā mākou mau pūnaewele i kahi lako mau o ka glucose (kō) e hana i kā lākou hana a mālama iā mākou i ka hana.

ʻElua mau homone, insulin a me glukagon, mālama i kā mākou glucose koko. Hiki iā mākou ke kōkua i ke kākoʻo ʻana i kā mākou ʻōnaehana endocrine ma o ka hoʻoikaika ʻana me nā carbs ʻaʻole e huki i kā mākou pae kō glucose.

Kahua nahu: Ke kaʻa uila

1. Ke ʻai ʻoe i kahi kāpili digestible, hoʻolilo kou kino iā ia i glucose a hoʻolei ʻia i loko o kou kahe koko.
2. Ke piʻi nei kahi pae glucose koko piʻi i kāu pancreas e hana i ka insulin.
3. ʻ tellslelo ʻo Insulin i kāu mau hunaola e wehe i nā puka a hoʻokuʻu i ka glucose i loko. E hoʻohana ana kāu mau pūnaewele inā pono lākou i ka ikaika koke, e like me inā ua hoʻomaka ʻoe i kahi papa kaʻa kaʻa i loko. Akā inā he chillin wale nō ʻoe ', e mālama kou mau mākala a me nā hunaola ate i ka glucose ma ke ʻano he glycogen e hoʻohana ʻia ma hope.
4. ʻO ka hope, hoʻomaka ke kiʻekiʻe o kāu kō glucose i lalo.
5. Hoʻouna kahi pae hoʻohaʻahaʻa i kahi leka ʻokoʻa i kāu pancreas, i kēia manawa e hana i ka glucagon.
6. A laila haʻi ʻo Glucagon i kou mau mākala a me ke ake e hoʻokuʻu i nā glycogen a lākou i mālama ai i loko o kāu kahe o ke koko e hoʻohana ai no ka ikehu.

ʻO kaʻai ʻana i hoʻomaʻemaʻe ʻia a i ʻole he nui loa o nā carbs maʻalahi hiki ke hoʻohuli i kēia kaʻina hana i kahi holo kaʻa huila e hiki ʻole ke hele i lalo.

ʻO nā kāpili wikiwiki wikiwiki e hāpai i kāu kō kō a laila nahā iā ia, e waiho ana iā ʻoe me ka ninini a me ka ʻiʻini ʻana i nā carbs hou no kahi hoʻoponopono ʻē aʻe.

Hiki ke alakaʻi ʻia i ka lōʻihi o ka hoʻohana ʻana i nā carbs i hoʻomaʻemaʻe ʻia i:

• ke kūpaʻa ʻo ka insulin
• prediabetes
• ʻano 2 diabetes

ʻO kēia kou lolo ma luna o nā carbs

Kūleʻa mākou e noʻonoʻo i ka lawe ʻana i ka carb ma ke ʻano he koi no ka hana kino. ʻO ka pō ma mua o ka lā nui, makemake kahi triathlete i kahi pā o ka pasta e pīpī i kona mau mākala me ka glycogen.

Akā ko mākou lolo e pono i kēlā mau carbs ʻono e like me ka hana a kā mākou quads. Ua hōʻike ʻia kahi noiʻi hoʻokahi hiki i nā papaʻai low-carb ke hoʻopōʻino i ka hoʻomanaʻo.

Ma ka hoʻonele ʻana i kou manaʻo o nā kālaki, "ʻike paha ʻoe i kahi ʻano noe o ka lolo a loaʻa ka pilikia i ka nānā ʻana," wahi a Davidson.

Eia nō naʻe, ua hōʻemi kekahi mau kānaka me kekahi mau maʻi lolo, e like me ka maʻi epilepsy a i ʻole ka maʻi ʻo Alzheimer, i nā hōʻailona ma ka ʻai low-carb a i ʻole nā ​​ketogenic. E kamaʻilio me kāu kauka e ʻike inā he pōmaikaʻi a hōʻeha paha iā ʻoe i kahi hoʻolālā low-carb.

No ke aha mākou e aloha aku ai i nā carbs?

Loaʻa ka inoa maikaʻi ʻole ʻo Carbohidates i ka papaʻai a me ka ʻoihana hānai no ka mea maʻalahi lākou e hopu a ʻai nui, ʻo ia hoʻi ka ʻano maikaʻi ʻole.

"ʻAno ka ʻAmelika ʻAkau i ka papaʻai [kiʻekiʻe loa i] nā kālikahe i hoʻomaʻemaʻe ʻia, ʻoiai ʻo ka nui o nā meaʻai i hoʻomākaukau ʻia i loko o nā kō a hoʻohui ʻia me nā palaoa keʻokeʻo," wahi a Davidson.

ʻOiai ʻike mākou hiki i nā carbs i hoʻomaʻemaʻe ke hōʻino i ko mākou kino, hiki iā mākou ke kiʻi iā lākou no ka ʻiʻini nui a me ka hōʻoluʻolu, mahalo i ka nui o ke kō.

"Ma muli o ke aloha o ko mākou kino i nā meaʻai momona," i ʻōlelo ʻo Davidson, "hoʻouna kēia i nā hōʻailona leʻaleʻa i ke kikowaena uku o ko mākou lolo a haʻi maʻamau i ka lolo," maikaʻi kēia. "

Me nā carbs i hoʻomaʻemaʻe ʻia, nā mea maʻalahi, aneane koke ka hopena leʻaleʻa. A ʻo ka hāʻule kō kō hiki ʻole ka hiki ke hoʻi koke mai. ʻO ia ke kumu e makemake pinepine ai mākou i nā mea hou aʻe.

Inā kaumaha a kaumaha paha mākou, hiki iā mākou ke hoʻowalewale iā mākou iho ma ka hoʻopaʻa pinepine ʻana i nā carbs, hōʻike i kahi aʻo kahiko.

Hoʻohālikelike nā meaʻai maoli i nā carbs maikaʻi

ʻO ke koho ʻana i nā meaʻai āpau e kūʻē i nā mea i hana ʻia a me ka ʻai ʻana i nā carbs i kāwili ʻia me ka protein a me ka momona e kōkua ia e hoʻoliʻiliʻi i ka ʻai ʻana ma o ka hoʻonui ʻana i ka lōʻihi a mālama i kou kō kō i kahi keel.

ʻAʻole ʻo Carbs ka ʻenemi. Pono ʻoe iā lākou no ka ikehu. Hoʻomanaʻo i nā huaʻai a me nā mea kanu he carbs, a ʻike mākou i kēlā mau mea e hāʻawi iā mākou i nā micronutrients waiwai.

ʻO ia nā meaʻai hoʻopunipuni a mākou e makemake ai e pīpī. Aloha pizza? Mai haʻi aku i ka pie. Koho wale i kahi pāpaʻu cauliflower, mozzarella buffalo hou, a me kāu mau punahele punahele. Loaʻa iā ʻoe kēia.

ʻO Jennifer Chesak kahi hoʻoponopono puke kūʻokoʻa manuahi ʻo Nashville a he kumu aʻo kākau. ʻO ia nō kekahi huakaʻi huakaʻi, hoʻoikaika kino, a me kahi mea kākau olakino no kekahi mau paʻi aupuni. Ua loaʻa iā ia kona Kumu ʻEpekema i ka puke pai mai Northwestern's Medill a ke hana nei ʻo ia ma kāna puke moʻolelo fiction mua, i hoʻonohonoho ʻia ma kona mokuʻāina ʻo North Dakota.