Pehea nā ʻino maikaʻi a maikaʻi ʻole e hoʻopili ai i kou lolo

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Kālika-haʻahaʻa, kaʻa-kiʻekiʻe, ʻaʻohe-ʻāpala, ʻaʻohe gluten, ʻaʻohe palaoa. I ka wā e pili ana i kaʻai olakino, aia kekahi huikau o ka carbohydrate koʻikoʻi. A ʻaʻole ia he mea kupanaha-me he mea lā i kēlā me kēia mahina aia kahi noiʻi hou e haʻi ana iā ʻoe e pepehi nā carbs iā ʻoe, a ukali koke ʻia e kahi e ʻōlelo ana ʻo lākou ka lāʻau i ka maʻi ʻaʻai. ʻAʻole ʻokoʻa kēia pule. Ua hoʻokuʻu ʻia ʻelua mau noiʻi hou e pili ana i nā hopena o nā ʻōpikipiki i ko mākou lolo: ʻōlelo ʻia kekahi ʻo nā carbs ke ki i ka ʻike kanaka; 'ōlelo kekahi i ka carbs e hōʻeha i kou olakino noʻonoʻo.

Akā, ʻaʻole kūlike ʻole kēia mau ʻike āpau e like me ka mea i ʻike mua ʻia. I ka ʻoiaʻiʻo, ʻaʻole pili ia inā ʻoe e ʻai i nā kālake a ʻaʻole paha ʻano pono ʻoe e ʻai. (E nānā i ka Carbs Without Cause: 8 Meaʻai ʻoi aku ka ʻino ma mua o ka Berena Keʻokeʻo.) "ʻAʻole i hana ʻia nā kalapona a pau," wahi a Sherry Ross, MD, he ob-gyn ma Providence Saint John's Health Center ma Santa Monica, CA, a he loea i ka wahine. ʻai pono, "keu hoʻi i ka lolo."

Nā Pōmaikaʻi

Mahalo maoli ʻo Carbs i kou akamai: ʻO kahi noi hou, paʻi ʻia ma ka The Quarterly Review of Biology i hui ʻia ma o ka archaeological, anthropological, genetic, physiological, a me nā anatomical data e ʻike ai inā ʻo ka lilo ʻana o ka carbohydrate i kumu nui i ka ulu ʻana o ko mākou lolo ma mua o ka hope. miliona makahiki. Huli i waho, ʻo kaʻuala, nā lūlū, nā huaʻai, a me nā starches olakino ʻē aʻe ke kumu i hoʻomohala ai nā kānaka i kā mākou inoa nui i ka mua, wahi a ka mea kākau nui ʻo Karen Hardy, Ph.D., he mea noiʻi ma Universitat Autônoma de Barcelona i loea i ka meaʻai kahiko. .

Akā ʻaʻole kēia wale nō kahi haʻawina haʻawina moʻolelo-koʻikoʻi e like me ka mea nui i ke olakino olakino i kēia lā. "ʻO nā meaʻai starchy, a i ʻole nā ​​kālaki, ʻo ia ka kumu nui o ka ikehu no ka lolo a me ke kino," wahi a Hardy. "Pono lākou e hoʻopili ʻia i ka papaʻai no ka hana ʻoi loa o ka lolo a me ke kino." (Pono pū kekahi: ʻO nā meaʻai maikaʻi loa 11 no kou lolo.)

No laila he aha me ka inoa maikaʻi ʻole?

He rap maikaʻi ʻole kā Carb ma muli o nā hipa ʻeleʻele o ka ʻohana nutrient: nā meaʻai i hana ʻia. ʻO ia hoʻomaʻemaʻe ʻia carbs, nā meaʻai junk i hana pono ʻia, e hoʻopili ʻia me nā mea āpau mai ka maʻi puʻuwai a i ka maʻi kō. A ʻaʻohe wahi i ʻike maopopo ʻia ma mua o ka lolo, e like me ka mea i hōʻike ʻia e kahi noi hou i paʻi ʻia ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical. Ua ʻike ka poʻe noiʻi mai Columbia University Medical Center i ka poʻe i ʻai i ka ʻai ʻana i nā ʻakika i hoʻomaʻemaʻe ʻia e ʻoi aku ke kaumaha. Pehea lākou i maopopo ai ʻo nā meaʻai i hana ʻia ke hewa? No ka mea he ʻoiaʻiʻo nō hoʻi ʻo ka hoʻohuli: ʻO nā wahine i ʻai i ka fiber dietary, nā kīʻaha piha, nā mea kanu, a me nā hua āpau i piha i ke olakino, carbs āpau-ʻaʻole e emi i lalo i nā ʻōpala. (He aha kāu e nosh hiki ai i kahi hopena hohonu i kou naʻau. E hoʻāʻo i kēia mau mea ʻai 6 e hoʻoponopono ai i kou leo.)

Pehea e ʻai ai i nā kāpena?

ʻO ka huikau e like me kēia ka mea e alakaʻi ai i nā wahine he nui e ʻoki wale i ka pūʻulu meaʻai. Akā, he kuhihewa kēia neʻe ʻana. "Ma ke ʻano maopopo ʻole, pono ko mākou lolo i nā ʻakika e hana ai," wahi a Ross. "Ma hope o ka hala ʻana o ka manawa, ʻaʻole lawa ka nui o nā kālaki i kāu papaʻai hiki ke hoʻonui i nā pilikia me ka hana noʻonoʻo maʻamau." Kuhi ʻo ia i kahi noi ʻo 2008 Tufts University e hoʻopili nei i nā papaʻai momona me nā pilikia hoʻomanaʻo a me ka lohi o nā manawa pane - kahi hanana i ʻōlelo hoʻomakeʻaka ʻia ʻia me "flu flu." Eia naʻe, ua hōʻike ʻia nā noiʻi ma hope mai he pōkole ka hopena cognitive o ka carb flu i ka hapa nui o nā pākeke, ʻoiai hiki i ka lolo ke hoʻololi i ka hoʻohana ʻana i ka momona no ka wahie ma mua o ka glucose. (Pēlā nō me kou kino. E ʻike i ka ʻoiaʻiʻo e pili ana i kaʻai momona momona haʻahaʻa.) Eia kekahi, kōkua nui nā carbs i ka lolo o nā wahine."He mea nui lākou no nā makuahine hāpai a lactating, i kikoʻī ʻia no ke olakino o kā lākou pēpē," wahi a Hardy.

Ua ʻōlelo ka poʻe loea ʻelua e hoʻokele i nā kaʻa maʻalahi i hana ʻia (e like me ke kō a me ka meli) a e makaʻala loa i ka poʻe masquerading he "meaʻai olakino," e like me nā cereals i hoʻomoʻa ʻia i ke kō a me nā bar granola. (ʻO kahi hoʻopunipuni wikiwiki e nānā i ka lepili a pale i nā mea i ʻoi aku ka nui o nā kō ma mua o ka fiber a protein paha.) Ma kahi o, hoʻopiha i kāu pā me nā ʻaina āpau, nā ʻaina ʻole i hana ʻole ʻia e hāʻawi ai i nā meaola i ke olakino lolo.

E hana i kēia, paipai ʻo Hardy i ke alakaʻi ʻana o nā kūpuna o ka wā kahiko, e ʻōlelo ana, i kūʻē i ke kumumanaʻo ʻai paleo kaulana, ʻaʻole haʻahaʻa kā lākou ʻai. Akā, ʻai lākou i nā nati, nā ʻanoʻano, nā mea kanu, nā ʻuala, a me loko o ka ʻili lāʻau e loaʻa ai nā calorie a me nā meaʻai. A ʻoiai ʻaʻole ʻo ia e ʻōlelo i ka ʻai ʻana i ka ʻili, ka pī, nā nati, a me nā kīʻaha holoʻokoʻa e hāʻawi i ka folate a me nā huaora B ʻē aʻe, e like me ka noiʻi mai ke Kulanui ʻo Cambridge, he mea koʻikoʻi i ka ulu ʻana o ka lolo a me ka hana. ʻO kahi ʻē aʻe, kuhikuhi ʻo Ross i ka meaʻai Mediterranean ma ke ʻano he hiʻohiʻona maikaʻi o kēia wā e pili ana i ke kaulike ʻana i nā kalapona ma ke ʻano o ka meaʻai olakino. (E nānā i ka ʻai Mediterranean: E ʻai i kou ala mau loa.)

No laila inā ʻoe e hāhai nei i kahi papaʻai ana o ke ana, kahi papaʻai Mediterranean, a i ʻole kahi papaʻai maʻemaʻe e pili ana i nā meaʻai āpau, nui nā koho e loaʻa i nā kōpelu momona olakino ma kāu pā. A ʻaʻole wale e hoʻomaikaʻi aku kou lolo iā ʻoe, akā pēlā nō me kāu mau ʻono. Lawe mai i kaʻuala!

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