Ehia mau Carbs e pono ai ʻoe e ʻai i kahi lā?

Anter

• He aha nā kalapona?
• He aha ka "helu" ma ke ʻano o ka lawelawe kalapona?
• Ehia mau carbs āu e ʻai ai i kēlā me kēia lā?
• Pehea ʻoe e ʻike ai inā ua hōʻeha ʻoe i ke kaulike macronutrient kūpono?
• ʻAʻole, akā maoli, ehia mau gram o nā carbs e loaʻa iā ʻoe?
• Nā Manaʻo ʻAi kakahiaka
• Nā Manaʻo ʻAina awakea
• Nā Manaʻo ʻaina awakea
• Manaʻo Manaʻo
• Nānā no

Ma ka moʻomeheu, ua hoʻololi mākou mai ka momona-phobia (i koʻu wā e ulu ana i nā makahiki 90, ua manaʻo ʻia nā avocados he "momona" a ʻo nā kuki momona ʻole ka "hala-hala ʻole" hemolele) momona, ʻai momona ket-momona. Ua hoʻokomo mua ʻia ka ʻai keto ma ke ʻano he lapaʻau no ka epilepsy kūʻē i ka lāʻau i ka makahiki 1920-a hoʻohana mau ʻia no kēia kumu i kēia lā. Akā i kēia manawa ke hoʻomanaʻo ʻia nei ia me he papa hana hoʻēmi kino.

Loaʻa iaʻu nā nīnau he nui e pili ana i nā huaʻaleʻale mai kaʻu mau mea kūʻai aku: maikaʻi ʻole lākou? Maikaʻi lākou? Ma kahi o ka waena? E heluhelu no ka ʻike hou aku.

He aha nā kalapona?

ʻO ka mea mua, e hālāwai me nā macronutrients: carbs, fat, and protein. ʻO ke kumu nui o nā kalapona ka hāʻawi ʻana iā ʻoe i ka ikehu. (FYI: Hoʻohana ʻia ka momona no ka ikehu. Akā mālama pū ia i nā meaola, hoʻomehana iā ʻoe, a kākoʻo i ka hana ʻana o ka hōmona a me ka ulu ʻana o ka pūnaewele. ) Wāwahi ʻia e ka ʻōnaehana digestive i loko o ka glucose ka hapa nui o nā ʻōpeluʻā āu e ʻai ai. Hiki ke mālama ʻia nā Carb-no laila e ʻōlelo-e like me nā momona momona no ka hoʻohana hope. (ʻO ia ke kumu e hoʻomaʻamaʻa ai kekahi poʻe i ka hoʻihoʻi ʻana i ka carb.)

Loaʻa i nā tona o nā meaʻai nā kalapona. Aia kekahi mau mea hou aku e like me ka berena, nā ʻoka, a me ka laiki, a i ʻole nā ​​mea ʻono e like me ka pōpō, nā kuki, nā pā, nā kanakē, a me nā ʻāpana. Akā ʻo nā pīni a me nā lentils, nā huaʻai a me ka wai huaʻai, ka waiū a me nā meaʻai waiu, a me nā huaʻai e like me ka ʻuala, ka pī, a me ke kulina he mau kalapona. no nā mea kanu ʻole starchy.)

Hana ʻia nā Carbbs i ka fiber, starch, a me kō. Aia he ʻehā mau calorie ma ka gram o ka goma. Lohe pinepine ʻoe e pili ana i nā kaʻa "maʻalahi" a me nā kaʻa "paʻakikī".

• ʻO nā kalapona maʻalahi ʻo ke kō-ʻelua ke kō kūlohelohe i loaʻa i nā meaʻai a me ke kō i hoʻohui ʻia i nā meaʻai. ʻO kekahi mau hiʻohiʻona maʻamau o nā kaʻa maʻalahi he mau mea inu ʻono, ka lole, nā huahana palaoa keʻokeʻo, a me ka wai hua. Ua pili ka nui o nā noiʻi i ka loaʻa nui o nā carbs maʻalahi i nā pilikia olakino e like me ka momona, diabetes, a me nā maʻi puʻuwai. ʻO nā carbs maʻalahi kāu makemake e ʻokiʻoki.
• ʻBshū paukū paʻakikī ʻoi aku ka kiʻekiʻe o ka fiber a ʻoi aku ka mālie. ʻO kekahi mau hiʻohiʻona maʻamau he kīʻaha piha, pī a me nā legumes, nā mea kanu, a me nā huaʻai holoʻokoʻa. (Nā mea hou aʻe o ke: Ke alakaʻi a ka wahine olakino i ka ʻai ʻana i nā carbs-ʻaʻole pili i ka ʻoki ʻana iā lākou)

Ke ʻai ʻoe i nā kalapona, piʻi aʻe kou glucose koko (ke koko koko). ʻO ka ʻai ʻana i nā meaʻai i loko o ka protein a me / a i ʻole ka momona i ka manawa like e lohi ai i ka helu o ke kahakaha, kahi e kōkua ai i ka mālama ʻana i kahi pae kō kō aʻe ma mua o ka hopena ʻana o ka spike. Kōkua pū ka puluniu i ka lohi o kēlā kaʻina digestive. ʻO ia ke kumu o nā meaʻai āpau-i kūlike i ke kaulike o ka protein, momona, a me nā fiber-kūpono.

He aha ka "helu" ma ke ʻano o ka lawelawe kalapona?

ʻO kahi lawelawe o ka carbohydrate e like me ka 15 grams. Loaʻa i kēia mau nui o nā meaʻai āpau ma kahi o 15 mau kalima o nā carbs (a me kā lākou mau mea ʻē aʻe):

• 1/3 i ka 1/2 kīʻaha palaoa i kālua ʻia
• 1 ʻāpana berena
• 1/3 i ka 1/2 kīʻaha pasta kuke
• 1/3 i ka 1/2 kīʻaha i hoʻomoʻa ʻia (a i ʻole 1/4 kīʻaha maloʻo) nā pīni, ka pī, a i nā līlū
• 1/2 kīʻaha ʻuala i kuke ʻia a i ʻole kulina
• 1/2 o ka ʻuala kālua a i ʻole ka ʻuala
• 1 kīʻaha kuke i hoʻomoʻa ʻia a i ʻole ka palaʻai hoʻoilo
• 3/4 i ka 1 kīʻaha o nā hua
• 1/2 o ka maiʻa 9-ʻīniha
• 1 ʻāpala liʻiliʻi a pear paha
• 1/4 kīʻaha hua maloʻo
• 1/2 kīʻaha wai hua
• Hāʻawi ʻia kēlā me kēia lawelawe ʻana o ka huahana waiū ma kahi o 12 a 15 grams (ʻoiai ʻoi aku ka liʻiliʻi o nā yogurts Helene a me Icelandic, ma kahi o 8 i kēlā me kēia kīʻaha)

Ehia mau carbs āu e ʻai ai i kēlā me kēia lā?

ʻAʻole ia he pane hoihoi. Akā ehia mau pākeke e pono ai i kēlā me kēia lā e pili nui me kāu makeup ʻokoʻa-a me nā mea e like me ka pae o ka hana, inā he ʻano olakino kāu, a hapai a hānai waiū paha. Hiki ke hoʻololi i kāu mau pono. (Eia nā mea āpau āu e ʻike ai e pili ana i ke kaʻa paikikala.)

No ka mea hoʻokahi, ʻike paha ʻoe e pono ana ʻoe i nā nui o ka carbohydrate ma nā wahi like ʻole i kāu pōʻai a i ʻole i kekahi mau manawa o ka makahiki. Hiki i ka poʻe me ka maʻi maʻi kauā (SAD) ke ʻoi aku ka makemake i nā meaʻai momona i loko o nā mahina ʻeleʻele mai ka lawe ʻana o ke kiʻekiʻe o ka serotonin neurotransmitter hoʻoponopono i ke ʻano a me ka lawe ʻana i ka carb i ka hana serotonin. Pono kēia e hoʻokūpaʻa i nā pae serotonin ke kumu e makemake ai ʻoe i nā carbs i kahi lā paʻakikī a ma hope paha o ka haki.

Pono nā hoʻolālā meaʻai ʻokoʻa i nā ratio like ʻole o nā kalapona i nā momona i ka protein. Paipai nā Alakaʻi Meaʻai 2015-2020 no nā ʻAmelika e ʻai ana i ka 45 a i ka 65 pakeneka o kā mākou calorie i kēlā me kēia lā ma ke ʻano he carbohydrate. E hāʻawi iā ʻoe i kahi kinipōpō kinipōpō hīnaʻi, ma ka papaʻai he 2000-calorie, mai kēlā me kēia wahi mai 225 a 325 gram. ʻO ka helu palena iki o ka carbohydrate i kēlā lā i kēia lā (e like me kēia mau kulekele) he 130 mau-a ma kahi o ʻewalu a ʻeiwa mau ʻelima 15-gram lawelawe o ka pākōpika i kēlā me kēia lā.

Ma ke ʻano he papa kuhikuhi, ʻo nā meaʻai haʻahaʻa haʻahaʻa (e like me Atkins a i ʻole ka meaʻai LCHF) ma nā wahi āpau mai 20 a 100 grams o ka waiʻaʻa i kēlā me kēia lā. ʻO ka ʻai ketogenic he a loa papaʻai low-carb (~ 10 pākēneka o ka huina o nā calorie e hele mai ana mai nā kalakeke) me ka nui o nā protein (~ 20 pākēneka) a me nā momona kiʻekiʻe (~ 70 pākēneka). No ka mea ma kahi ʻai 2,000-calorie, ʻo ia wale nō ma kahi o 20 grams o nā kalapona i kēlā me kēia lā-e like me ka nui o kahi ʻāpana berena nui. Inā haʻahaʻa loa kēlā, pololei ʻoe: ʻo ia.

I kekahi manawa ʻike wau i nā mea kūʻai aku e iho i lalo iā lākou iho no ka hiki ʻole ke noho ma ke kaʻa kaʻa me nā meaʻai āpau e hele nei. Akā pinepine ka hakakā o kou kino i nā hoʻolālā koʻikoʻi no ka mea e hoʻāʻo nei e haʻi iā ʻoe i kekahi mea. ʻO ka leʻaleʻa i kahi ʻano ʻai i kūpono iā ʻoe a hiki iā ʻoe ke maʻalahi i ka pōʻaiapili o ke ola maoli kahi mea e hiki ai iā ʻoe ke paʻa me ka lōʻihi-ʻoiai ke hele a hele nā ​​fads. (E nānā: No ke aha ʻoe e noʻonoʻo ai i ka hoʻopau ʻana i ka meaʻai paʻa)

Inā makemake ʻoe e ʻai i ka papaʻai low-carb a alualu i kāu mau macronutrients (a inā manaʻo kāu mea mālama olakino palekana ia no ʻoe), hiki iā ʻoe ke hoʻololi i kāu lakio o nā carbs i ka protein i ka momona a ʻike ʻoe i ka mea e hoʻomau a ʻoluʻolu hoʻi hiki iā ʻoe ke hoʻokō i kāu mau pahuhopu. ʻ saidlelo ia, inā manaʻo ʻoe iā ʻoe iho e hoʻomaka ana e noʻonoʻo pono iā ia, i ka mōʻaukala o ka ʻai pono ʻole, a i ʻole ka hakakā ʻana me ka hoʻokumu ʻana i kahi kaulike olakino me ka meaʻai, ke hana pū ʻana me ka mea kāʻai hoʻopaʻa inoa hiki ke kōkua iā ʻoe e hana i nā loli ke hōʻoia nei ʻoe i ke kākoʻo āu e pono ai e hōʻalo i ke keʻehi ʻana. i ka lepo mai nā pilikia i hala a i ʻole e hōʻoluʻolu paha iā ʻoe.

Pehea ʻoe e ʻike ai inā ua hōʻeha ʻoe i ke kaulike macronutrient kūpono?

ʻO ka ʻai ʻana i ka liʻiliʻi o ka carbohydrate hiki iā ʻoe ke lohi a luhi noʻonoʻo. Hiki paha iā ʻoe ke ʻike iā ʻoe iho me ka huhū a i ʻole ka hakakā ʻana e "mālama pū" me ka naʻau. Pōloli maoli paha kekahi poʻe ke ʻai ʻole lākou i ka momona o ka momona. Ma muli o ka nui o nā meaʻai momona he kumu maikaʻi nō hoʻi o ka fiber, ʻo ka ʻeha o ka digestive e like me ka constipation kahi pilikia maʻamau me ka lawa ʻole o ka ʻai. (ʻO ia ke kumu o ka paʻa ʻana o ka ketoʻai kahi pilikia maoli.) E ʻike pono ke paʻi nei ʻoe i kēlā pahuhopu i kēlā me kēia lā he 25 a 35 mau huna o ka fiber a inu i ka wai he nui e hoʻomau i ka holo o nā mea.

ʻO kaʻai ʻana i ka nui o nā mea ʻaʻā e pili ana i ka protein a me ka momona e hoʻonāukiuki paha iā ʻoe. I ka hala ʻana o ka manawa, ʻo ka holo mau ʻana i kēia "blood sugar roller coaster" hiki ke alakaʻi i ka prediabetes a i ʻole ka pale ʻana i ka insulin.

ʻAʻole, akā maoli, ehia mau gram o nā carbs e loaʻa iā ʻoe?

Ma ke ʻano he lele, ua paipai wau i ka loaʻa ʻana o kahi kumu o nā kālaki i kēlā me kēia o kāu pāʻina. Inā loaʻa iā ʻoe mai ka palaoa, nā legumes, nā meaʻai starchy, nā huaʻai, a i ʻole nā ​​​​mea waiu no ʻoe. I mea e kōkua ai iā ʻoe e noho i ke kaulike me ka noʻonoʻo ʻole, e hoʻopiha i ka hapalua o kāu ʻaina awakea a i ʻole pā pāʻina awakea me nā mea kanu ʻole starchy, he hapahā me ka protein, a me ka hapaha hope loa me ka waiʻuhū. Hiki i ka pālahalaha ʻana i kāu carbs mau i ka holo o ka lā ke kōkua pū me ka mālama ʻana i kou kō kō kō, e kākoʻo ai i ka ikehu mau a me nā kaulike kaulike.

Eia kekahi mau hiʻohiʻona o nā meaʻai a me nā meaʻai, ke koho ʻoe i hoʻokahi mai kēlā me kēia ʻāpana, hāʻawi i ka liʻiliʻi o 130 grams o nā kaʻa. Inā ʻoe e pono hou aʻe, ʻoiaʻiʻo, e hoʻolohe i ka mea a kou kino e noi nei a hoʻohui i nā carbs hou kahi e kūpono ai ʻoe. (Pili: Pehea e lilo ai ka kaumaha me ka hāʻawi ʻole ʻana i nā kaʻa, e like me Bob Harper)

Nā Manaʻo ʻAi kakahiaka

• 1 kīʻaha i hoʻomoʻa ʻia i ka ʻoka (30 gram) + 1/2 banana maiʻa (15 gram) + 1 pākeke nut bata
• 1 kīʻaha raspberries (15 gram) + 3/4 kīʻaha Greek Greek yogurt (~ 8 gram) + 1/4 cup low-sugar high-fiber cereal (~ 8 gram)
• ʻO ka spinach a me ka mushroom omelet a me nā ʻāpana ʻelua o ka palaoa holoʻokoʻa (~ 30 grams)

Nā Manaʻo ʻAina awakea

• ʻO ka salakeke spinach me 1/2 cup chickpeas (22 gram), 1 kīʻaha kīʻaha cherry (5 gram), a me 1/2 kīʻaha kāloti paʻi (5 gram), me ka ʻaila ʻoliva a me ka ʻaila vīnega.
• ʻElua mau ʻāpana berena palaoa piha (30 kalama) a me ka ʻaoʻao o 1 kīʻaha kāloti pēpē (7 kalama) me ka salsa.
• 1.5 mau kīʻaha minestrone sup (~ 30 gram) a me kahi ʻōwili palaoa piha (15 gram)

Nā Manaʻo ʻaina awakea

• 1 kīʻaha palaoa holoʻokoʻa a i ʻole ka pīni i hoʻokumu ʻia i ka pasta (32 a 40 grams) me 3 oz moa moa a me 1 kīʻaha broccoli (5 grams)
• 1 kīʻaha vegetarian chili (~ 30 gram) me ka 1 kīʻaha cauliflower raiki (5 gram) a i ʻole 1/3 ʻāpana laiki brown (15 gram)
• 3 iʻa iʻa i hoʻomoʻa ʻia me ka ʻekahi 1/2 ʻuala i hoʻomoʻa ʻia (15 gram) a me 1 kīʻaha i hoʻomoʻa ʻia (5 gram); 1 kīʻaha hua (~ 15 grams) no ka ʻai

Manaʻo Manaʻo

• 3 mau kīʻaha popcorn air-popped (~ 15 gram)
• 1 ʻāpala liʻiliʻi (~ 15 grams) me 1 punetēpē nut butter
• 2 punetēpuni hummus (5 gram) a me 1 oz mau hua paʻi palaoa piha (15 gram)

Nānā no