Ehia mau Carbs e pono ai ʻoe e ʻai i kēlā me kēia lā e lilo ke kaupaona?

Anter

• No ke aha ʻoe e makemake ai e ʻai i nā ʻōpala liʻiliʻi?
• He aha ka helu ma ke ʻano he papaʻai momona haʻahaʻa?
• Pehea e hoʻoholo ai i kāu lawe ʻana i kēlā me kēia lā
• ʻO ka ʻai ʻana he 100-150 kalima i kēlā me kēia lā
• ʻO ka ʻai ʻana he 50-100 gram i kēlā me kēia lā
• ʻO ka ʻai ʻana he 20-50 gram i kēlā me kēia lā
• He mea nui ka hoʻāʻo
• Nā ʻano kalebona a me ka mea e nānā aku ai
• Kōkua nā papa ʻaihue momona iā ʻoe e kuni i ka momona
• Ke laina lalo

Hiki ke maikaʻi loa nā papaʻai carbohydrate haʻahaʻa no ka pohō kaumaha, e like me ka noiʻi.

Hoʻemi ka hoʻemi ʻana i nā carbs i ka hōʻemi ʻana i kou makemake a hōʻemi i ka pohō kaumaha, a i ʻole ke kaupaona ʻana me ka ʻole o ka helu ʻana i nā calories.

No kekahi poʻe, ʻo ka papaʻai momona haʻahaʻa e ʻae iā lākou e ʻai a hiki i ka piha ʻana, ʻoluʻolu, a me ka lilo o ka paona.

ʻO ka helu o nā carbs a ke kanaka e ʻai ai i kēlā me kēia lā no ka hoʻoliʻiliʻi o ke kaumaha ma muli o ko lākou mau makahiki, ka wahine, ke ʻano o ke kino, a me nā pae hana.

Nānā kēia ʻatikala i ka nui o nā carbs āu e ʻai ai i kēlā me kēia lā e lilo ke kaupaona.

No ke aha ʻoe e makemake ai e ʻai i nā ʻōpala liʻiliʻi?

Paipai nā Kuhi Meaʻai no nā ʻAmelika e hāʻawi nā carbs i 45-65% o kāu loaʻa i kēlā me kēia calorie i kēlā me kēia lā no nā hui makahiki a me nā kāne ().

Wahi a ka Food and Drug Administration (FDA), ʻo ka Daily Value (DV) no nā kālaki he 300 gram i kēlā me kēia lā ke ʻai nei ʻoe i kahi papaʻai he 2-kalori (2).

Hoʻoemi kekahi poʻe i kā lākou loaʻa ʻana i kēlā me kēia lā me ka pahuhopu o ka lilo ʻana o ke kaupaona, e ʻoki ana a i kahi o 50-150 gram i kēlā me kēia lā.

Ua hōʻike ʻia kahi noiʻi e hiki i nā papaʻai momona haʻahaʻa ke lilo i ʻāpana o kahi papa hana pohō kaumaha.

Hoʻopau kēia papaʻai i kāu lawe ʻana i nā huaʻaleʻale - me nā kō a me nā starches e like me ka berena a me ka pasta - a hoʻololi iā lākou me ka protein, nā momona momona, a me nā mea kanu.

Hōʻike nā haʻawina e hiki i nā papaʻai momona haʻahaʻa ke hōʻemi i ka makemake o ke kanaka, alakaʻi iā lākou e ʻai i nā calori liʻiliʻi, a kōkua iā lākou e lilo i ka maʻalahi ma mua o nā papaʻai ʻē aʻe, ke mālama lākou i ka papaʻai.

I ke aʻo ʻana i ka hoʻohālikelike ʻana i nā kalebona liʻiliʻi a me nā papaʻai momona momona, pono i nā mea noiʻi e kaohi ikaika i nā kalorio i nā hui momona e hoʻohālikelike i nā hopena, akā ʻoi aku ka maikaʻi o nā hui ʻoihana haʻahaʻa (4,)

Loaʻa nā pōmaikaʻi i nā papaʻai momona haʻahaʻa i ʻoi aku ma mua o ka lilo o ke kaupaona. Hiki iā lākou ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō kō, ke koko, a me nā triglycerides. Hiki iā lākou ke kōkua i ka hoʻāla ʻana i ka HDL (maikaʻi) kolesterol a hoʻomaikaʻi i ke kumu o ka LDL (maikaʻi) cholesterol (,).

Hoʻokumu pinepine nā papaʻai momona haʻahaʻa i ka lilo o ke kaupaona a hoʻomaikaʻi i ke olakino ke hoʻohālikelike ʻia me ka calorie-kaohi ʻia, nā papa momona momona a nā poʻe he nui e paipai nei. Nui nā hōʻike e kākoʻo i kēia manaʻo (8, 9,).

Hōʻike nā noiʻi he nui nā papaʻai momona haʻahaʻa i ʻoi aku ka maikaʻi a me ke olakino ma mua o nā papa momona.

He aha ka helu ma ke ʻano he papaʻai momona haʻahaʻa?

ʻAʻohe mea kikoʻī e pili ana i ke ʻano o ka papa ʻaina momona, a ʻo ka mea haʻahaʻa no ka mea ʻaʻole haʻahaʻa no kekahi.

ʻO ka loaʻa ʻana o ka momona maikaʻi o kēlā me kēia kanaka i ka makahiki, ke kāne, ke ʻano o ke kino, nā pae o ka hana, ka makemake pilikino, ka moʻomeheu meaʻai, a me ke olakino olakino o kēia manawa.

ʻO ka poʻe e ʻeleu ana i ke kino a ʻoi ka nui o ka nui o nā mākala hiki ke hoʻomanawanui i ka nui o nā carbs ma mua o ka poʻe noho mau. Hoʻohana pili kēia i ka poʻe e hana i ka hoʻoikaika ikaika nui, e like me ke kau ʻana i nā kaupaona a i ʻole sprint.

ʻO ka olakino Metabolic kekahi mea nui. Ke hoʻomohala ka poʻe i ka maʻi metabolic, ka momona, a i ʻole ka ʻano diabetes 2, pono e loli kā lākou mau ʻona.

ʻAʻole hiki i ka poʻe i hāʻule i kēia mau papa ke hoʻomanawanui i ka nui o nā carbs.

Hoʻololi ka ʻai momona momona ma waena o nā kānaka, kaukaʻi i nā pae o ka hana, ke olakino metabolic o kēia manawa, a me nā kumu ʻē aʻe.

Pehea e hoʻoholo ai i kāu lawe ʻana i kēlā me kēia lā

Inā ʻoe e hemo wale i nā kumuwaiwai carb maikaʻi ʻole mai kāu papaʻai, e like me ka palaoa i hoʻomaʻemaʻe ʻia a me nā kō i hoʻohui ʻia, maikaʻi ʻoe i kāu ala e hoʻomaikaʻi ai i kou olakino.

Eia nō naʻe, no ka wehe ʻana i nā pono metabolic hiki ke loaʻa i nā papaʻai momona haʻahaʻa, pono ʻoe e kaohi i nā kumuwaiwai ʻē aʻe.

ʻAʻohe pepa ʻepekema e wehewehe pono pehea e kūlike ai i ka lawe ʻana o ka carbohydrate i kēlā me kēia pono. Kūkākūkā nā ʻāpana aʻe i ka manaʻo o kekahi poʻe dietitians e pili ana i ka lawe ʻana i ka carb a me ka pohō kaumaha.

ʻO ka ʻai ʻana he 100-150 kalima i kēlā me kēia lā

ʻO kēia ka mea lawe hānai kaulike. Hana paha ia no ka poʻe wīwī, ʻeleu, a hoʻāʻo e noho i ke olakino a mālama i ko lākou kaumaha.

Hiki ke lilo i ka paona i kēia - a me nā - loaʻa ʻana o ka carb, akā pono ʻoe e makaʻala i ka lawe ʻana i ka calorie a me nā nui o ka nui e lilo i ka kaumaha.

Carbs hiki iā ʻoe ke ʻai pū:

• nā mea kanu āpau
• he mau ʻāpana o ka hua i ka lā
• nā helu kaulike o nā starches olakino, e like me kaʻuala, ʻuala, a me nā hua momona, e like me ka laiki a me nā ʻoka

ʻO ka ʻai ʻana he 50-100 gram i kēlā me kēia lā

He mea maikaʻi paha kēia pae inā makemake ʻoe e lilo i kaupaona ʻoiai e mālama ana i kekahi mau kumu ʻona i ka papaʻai. Hiki iā ia ke kōkua i ka mālama ʻana i kou kaupaona inā pili ʻoe i ka carbs.

Carbs hiki iā ʻoe ke ʻai pū:

• nā mea kanu
• 2-3 mau hua o ka hua i ka lā
• palena iki o nā kalaiwa starchy

ʻO ka ʻai ʻana he 20-50 gram i kēlā me kēia lā

ʻO kēia kahi e loaʻa ai ka hopena nui o ka diet low carb i ka metabolism. He pae kūpono kēia no ka poʻe e makemake e lilo i ka wikiwiki me ka wikiwiki, a i ʻole nā ​​pilikia metabolic, momona, a diabetes paha.

Ke ʻai nei ma lalo o 50 gram i kēlā me kēia lā, e hele ke kino i ketosis, e hāʻawi ana i ka ikehu no ka lolo ma o nā kino ketone i kapa ʻia. E hōʻemi paha kēia i kou makemake a hoʻolilo iā ʻoe e lilo i kaupaona.

Carbs hiki iā ʻoe ke ʻai pū:

• ka nui o nā lau lau momona
• kekahi hua, malia me ka waiū huʻi
• hāhai i nā carbs mai nā meaʻai ʻē aʻe, e like me nā avocados, nā nati, a me nā ʻanoʻano

E makaʻala ʻaʻole ka manaʻo o ka papaʻai momona haʻahaʻa he papaʻai no-carb. Aia kahi no ka nui o nā lau lau momona.

He mea nui ka hoʻāʻo

Kū hoʻokahi kēlā me kēia kanaka a he aha ka mea e hana ai no ka mea ʻaʻole e hana kekahi no kekahi. He mea nui ka hana ʻana i kahi hoʻokolohua ponoʻī a ʻike i nā mea e pono ai nāu.

Inā loaʻa iā ʻoe ka ʻano diabetes 2, e kamaʻilio me kāu kauka olakino ma mua o ka hoʻololi ʻana, no ka mea hiki i kēia papaʻai ke hoʻēmi nui i kāu pono no ka lāʻau.

No ka poʻe e ʻeleu kino a makemake paha e mālama i ko lākou kaupaona, kahi pae o 100-150 mau kolamu o nā carbs i kēlā me kēia lā i loaʻa nā pōmaikaʻi. No ka poʻe e makemake ana e lilo i ka wikiwiki koke, hele ma lalo o 50 gram i kēlā me kēia lā ma lalo o ke alakaʻi a ka mea mālama ola.

Nā ʻano kalebona a me ka mea e nānā aku ai

ʻO kaʻai momona haʻahaʻa ʻaʻole wale ia e pili ana i ka pohō kaumaha, hoʻomaikaʻi paha ia i kou olakino.

No kēia kumu, pono e hoʻokumu i ka papaʻai i nā meaʻai holoʻokoʻa i mālama ʻole ʻia a me nā kumuwaiwai kōmi olakino maikaʻi.

ʻO nā mea ʻai momona momona haʻahaʻa ʻaʻole maikaʻi ke olakino.

Inā makemake ʻoe e hoʻomaikaʻi i kou olakino, koho i nā meaʻai i hana ʻole ʻia e like me:

• ʻiʻo wiwi
• iʻa
• huamoa
• nā mea kanu
• hua kukui
• ʻāpala
• momona momona

Koho i nā kumuwaiwai wahie e hoʻopili i ka fiber. Inā makemake ʻoe i ka ʻai kalebona kūpono, e hoʻāʻo e koho i nā kumu starch i hoʻomaʻemaʻe ʻole ʻia, e like me kaʻuala, ʻuala, ʻoka, a me ka laiki palaunu.

Hoʻohui mau ʻia nā kō a me nā ʻākoʻakoi hoʻomaʻemaʻe ʻē aʻe i nā koho pono ʻole, paipai ʻia e palena a pale aku paha iā lākou.

No nā kikoʻī hou aʻe e pili ana i nā meaʻai kikoʻī e ʻai ai, e nānā i kēia papa inoa o nā meaʻai momona momona a me kēia hoʻolālā papa ʻaina momona haʻahaʻa a me ka papa kuhikuhi hiʻohiʻona.

He mea nui loa ke koho ʻana i nā kumuwaiwai wahie momona. Hoʻopuka kahi papaʻai olakino i ka nui o nā mea kanu, ʻoiai ma ka pae haʻahaʻa o ka lawe ʻana i ka carb.

Kōkua nā papa ʻaihue momona iā ʻoe e kuni i ka momona

ʻO kaʻai momona haʻahaʻa e hoʻoliʻiliʻi loa i kou kiʻekiʻe o ke koko o ka insulin, kahi hōmona e lawe mai i ka glucose mai ke kalakeke i loko o nā huna o ke kino.

ʻO kekahi o nā hana o ka insulin ka mālama ʻana i ka momona. Manaʻo ka poʻe loea he nui ke kumu o ka hana maikaʻi o nā papaʻai momona haʻahaʻa ʻo ia ka mea e hōʻemi ai i kāu mau pae o kēia hormone.

ʻO kekahi mea a ka insulin e hana ai e haʻi i nā puʻupaʻa e paʻa ka paʻakai. ʻO kēia ke kumu e hiki ai i nā papa ʻaina kiʻekiʻe ke kumu i ka paʻa ʻana o ka wai.

Ke ʻoki ʻoe i nā carbs, hoʻemi ʻoe i ka insulin a hoʻomaka kou mau puʻupaʻa e hoʻokahe i ka nui o ka wai (, 12).

He mea maʻamau ka lilo o ka wai i ka nui o ke kaupaona o nā wai i nā lā mua i ka papaʻai momona haʻahaʻa. ʻ suggestlelo kekahi mau mea ʻaiʻai e lilo paha ʻoe i 5-10 paona (2.3-4.5 kg) i kēia ala.

E lohi ka emi o ke kaumaha ma hope o ka pule mua, akā e hoʻomau ka emi ʻana o kāu momona inā mālama ʻoe i ka papaʻai.

Hoʻohālikelike hoʻokahi haʻawina i nā papa haʻahaʻa momona a me nā papa momona momona a hoʻohana i nā scanners DEXA, he ana pololei loa ia no ke ʻano o ke kino. Ua nalowale nā ​​mea ʻai momona haʻahaʻa i nā momona o ke kino a loaʻa ka mākala i ka manawa like ().

Hōʻike pū kekahi nā noiʻi e hana pono nā papaʻai momona haʻahaʻa i ka hōʻemi ʻana i ka momona i kou kōpū ʻōpū, ʻo ka momona visceral a i ʻole ka momona o ka ʻōpū. ʻO kēia ka momona weliweli loa a pili ikaika me nā maʻi he nui ().

Inā he mea hou ʻoe i ka ʻai ʻana o ka wahie haʻahaʻa, pono paha ʻoe e hele ma waena o kahi manawa hoʻohālikelike kahi e maʻa ai kou kino i ka puhi ʻana i ka momona ma kahi o nā carbs.

Kapa ʻia kēia ʻo "low carb flu," a maʻa mau ma loko o kekahi mau lā. Ma hope o ka pau ʻana o kēia pae mua, hōʻike ka hapa nui o ka poʻe i ka ʻoi aku o ka ikehu ma mua o ka wā, me ka ʻole o ka ʻau o ka ʻauinalā i ka ikehu e maʻa mau ma nā papa ʻaina kiʻekiʻe.

Holo wikiwiki ke kaumaha o ka wai ma ka papaʻai momona haʻahaʻa, a ʻoi aku ka lōʻihi o ka lilo ʻana o ka momona. ʻO ka maʻamau ke manaʻo ʻole i ke olakino i nā lā mua o ka hoʻohaʻahaʻa ʻana i kāu ʻai carb. Eia nō naʻe, manaʻo ka poʻe he maikaʻi loa ma hope o kēia pae adaptation mua.

Ke laina lalo

Ma mua o ka hoʻomaka ʻana o ka papaʻai kalebba haʻahaʻa, e hoʻāʻo e nānā i ka nui o nā carbs āu e ʻai ai i kahi lā maʻamau a inā he olakino a olakino ʻole paha lākou. Hiki i kahi polokalamu manuahi ke kōkua.

Ma muli o ka helu ʻole ʻia o ka pulupulu ma ke ʻano he carbohydrates, hiki iā ʻoe ke kāpae i nā gramo puluniu mai ka helu piha. Akā, e helu i nā ʻākeʻakeʻa upena, e hoʻohana ana i kēia helu: carbs net = total carbs - fiber.

Inā ʻaʻole ʻoe e lilo ana i ka kaumaha a hōʻemi paha ka pohō kaumaha i ka wā o ka papaʻai momona haʻahaʻa, e nānā i kēia mau kumu kūpono no ke aha.

ʻO kekahi keu pono o ka ʻai paina momona ʻo ia, no ka poʻe he nui, maʻalahi ka hana. ʻAʻole pono ʻoe e huli i kekahi mea inā ʻaʻole ʻoe makemake.

ʻAi wale i kahi protein, nā momona momona, a me nā mea ʻai i kēlā me kēia pāʻina. Hoʻopili pū kekahi i nā nati, nā ʻanoʻano, nā avocado, a me nā huahana waiū momona piha. Eia kekahi, koho i nā meaʻai i hana ʻole ʻia.