He aha ka hana me nā Carbs Net, a pehea ʻoe e helu ai iā lākou?

Anter

• He aha nā Carbs Net, Eia naʻe?
• Pehea e helu ai i nā Carbs Net
• Kāpena ʻupena (g) = huina carbs - puluniu - nā wai kō kō *
• No ke aha e makemake ai e mālama e pili ana i nā Carbs Net
• ʻO nā pōʻino o ka nānā ʻana i ka ʻupena ʻupena
• No laila, pono ʻoe e helu i nā kaʻa kaʻa?
• Nānā no

ʻOiai ke nānā ʻana i nā waihona hale kūʻai no kahi pahu protein hou a i ʻole nā ​​pint o ka hau kalima e hoʻāʻo ai, ua pōpilikia ʻia paha kou lolo me nā ʻike he nui a me nā helu i manaʻo ʻia e hoʻopili iā ʻoe i ke kūlana olakino o ka meaʻai. ʻO nā mea kānalua maʻamau: helu ʻo Kalori, gram o ka protein, a me ka nui o nā fiber. (Inā pono ʻoe, he manawa maikaʻi kēia e kāhili pehea e heluhelu ai i kahi lepiliʻai.)

Akā hoʻokau kekahi mau ʻōpala huahana i kekahi mea i kapa ʻia he carbs net - a he helu ʻokoʻa loa ia ma mua o ka mea i helu ʻia i ka ʻāpana "carbohydrates" ma ka papa ʻike pono. No laila he aha ka manaʻo maoli o kēia helu - a he mea nui paha ia? Maʻaneʻi, hāʻawi nā mea ʻai papa inoa i ka haʻahaʻa i ke ʻano o nā ʻūpena ʻupena, no ke aha ʻoe e nānā ai iā lākou, a inā paha he mea pono e ʻike pehea e helu ai i nā carbs ʻupena ʻaʻole paha.

He aha nā Carbs Net, Eia naʻe?

ʻO ka mea nui, ʻo nā kāpena ʻupena nā kāhāhā i loko o ka meaʻai e hiki ke komo i loko o kou kino a he hopena i kāu pae kō kō, wahi a Jennifer McDaniel, MS, RD.N., C.SSDD, L.D., ka mea nona ka McDaniel Nutrition Therapy.

Akā e ʻike maoli i ka manaʻo o ia mea, pono ʻoe e ʻike i ka ʻōnaehana o nā huʻohuhu i ka nui a me ka hopena o kou kino. ʻO Carbs kekahi o nā macronutrients kī ʻekolu i loaʻa i ka meaʻai (nā mea ʻē aʻe: protein a me nā momona). Loaʻa nā kalebona i nā huaʻai, nā mea ʻai, ka waiū, a me nā hua. Ke wili nei ʻoe i kahi ʻāpana o ka toast a i hoʻomoʻa ʻia i ka uala, haki kou kino i nā kalakeke o ka meaʻai i loko o ka glucose (aka kō) - ke kumu nui o ka ikehu no nā hunaola o kou kino, nāʻaʻaʻa, a me nā kino, e like me ka National Library of Medicine - kahi a laila komo i loko o ke kahe o ke koko. Ke piʻi nei kou kiʻekiʻe o ke kō i ke kō, hoʻopuka kāu pancreas i ka insulina, kahi hōmona e haʻi i nā hunaola e omo i kēlā kō no ka ikehu, a kōkua ia i nā pae kō kō e hāʻule a hoʻi i homeostasis, e like me ka Harvard School of Public Health.

Eia nō naʻe, ʻaʻole hiki ke wāwahi ʻia nā carbohydrates āpau e hāʻawi i ka ikehu o ke kino. ʻAʻole hiki ke ʻai ʻia ka fiber, kahi mea i loko o nā meaʻai mea kanu, ʻaʻole hāpai i ke kiʻekiʻe o ke kō kō, e like me ka Harvard School of Public Health. Pēlā nō hoʻi no nā wai kōpaʻa - nā mea hoʻonanea (e like me sorbitol, xylitol, lactitol, mannitol, erythritol, a me maltitol) i lohi a piha ʻole ʻia i loko o ke koko, no laila he hopena liʻiliʻi ko lākou i ke kō kō ma mua o nā kōpike ʻē aʻe, no ka US ʻOihana Hoʻokōʻai Meaʻai.

A ʻo ia ka mea i hoʻāʻo ʻia e nā carbs net. ʻOiai ʻaʻohe wehewehe pilikino (akā) mai kekahi kino nui e like me ka Food and Drug Administration, ʻo nā ʻāpena ʻupena i manaʻo pinepine ʻia ma ke ʻano he carbohydrates. hiki ʻoluʻolu a loaʻa ka hopena ma nā pae kō kō o ke kino, wahi a McDaniel. "Heluhelu ʻia kēia mau mea e hōʻike ai i ka nui o nā wai kālika i loko o kekahi huahana e hoʻonui ai i ka glucose koko," wehewehe ʻo ia.

ʻAʻohe hoʻokahi koi i loko o ka pōhaku e koi ʻia no ka nui o nā carbs net - a i ʻole nā ​​carbs āpau - e ʻai i kēlā me kēia lā, i ʻōlelo ʻia ʻo Molly Kimball, RD, CSSD, kahi mea ʻai ma New Orleans ma Ochsner Fitness Center a me ka mea nona ka podcast FUELED Wellness + Nutr. ʻO ka ʻoiaʻiʻo, ʻōlelo aʻoaʻo ka ʻĀina o ʻAmelika Hui Pū ʻIa e ʻai ana he 45 a he 65 pākēneka o kāu huina huina i nā ʻano momona o ka waiū (he 225 a 325 mau huaʻōlika i nā papaʻai he 2000-calorie). Ma ka ʻaoʻao ʻē aʻe, ke koi aku nei ka American College of Sports Medicine i ka poʻe hoʻoikaika kino (noʻonoʻo: hoʻokahi hola i ka lā) e hoʻopau iā 2.3 a i ka 3.2 mau koleka o ka paʻakai i kēlā me kēia paona o ke kaumaha o ke kino i kēlā me kēia lā (ka nui o 391 a 544 gram no ka awelika 170- wahine kuʻi, ʻo kahi laʻana). No laila inā makemake ʻoe e ʻike i ke kaulike ʻoi loa o nā macros no kāu pono kūikawā - a inā he mea maikaʻi iā ʻoe e helu ana i kāu mau ʻakeke ʻupena ma kahi mua - e hoʻolālā i kahi manawa e kamaʻilio pū ai me kahi kaukaʻai i hoʻopaʻa inoa ʻia a i ʻole kāu kauka lapaʻau. (Nui aʻe ma aneʻi: Ehia mau carbs e ʻai ai i kēlā me kēia lā?)

Pehea e helu ai i nā Carbs Net

ʻOiai e kapa ʻia kekahi mau meaʻai pūʻolo me kā lākou mau ʻakepoki upena, ʻaʻoleʻoiaʻiʻo ia no nā meaʻai āpau. Nūhou maikaʻi: ʻaʻole pono ʻoe e lilo i wiz makemakika e helu ai i nā ʻākena ʻupena iā ʻoe iho. (ʻO kēlā ʻōlelo, inā ʻaʻole ʻoe e makemake e wāwahi i kāu notepad e helu ai i nā kalaka ʻupena iā ʻoe iho, hiki i nā lālā uku nui MyFitnessPal ke nānā i kā lākou mau ʻakeke upena ma o kāna polokalamu kelepona.)

ʻO ka waiho wale, ʻo nā kalakeke ʻupena ka huina nui o nā carbohydrates i kēlā me kēia lawelawe, hoʻemi ʻia ka nui o nā alcohols fiber a me kō. No kahi kiʻi maopopo o ke ʻano o kēia, e huli i kēia breakdown o pehea e helu ai i nā ʻākea net:

Kāpena ʻupena (g) = huina carbs - puluniu - nā wai kō kō *

1.E nānā i ka nui o nā huakalā āpau no kēlā me kēia lawelawe. E ʻōlelo mākou ʻo ka lawelawe ʻana o ka ʻaikalima he 20 mau kolamu o nā carbs.

2. E nānā i ka nui o ka fiber i kēlā me kēia lawelawe. Inā loaʻa i kēlā ʻaikalima ka 5 mau huna o ka puluniu, e unuhi iā ia mai ka 20 ka nui o nā goma. Waiho ʻoe i kēia manawa me 15 gram o nā ʻūpā upena.

3. * Nānā i ka nui o nā waiʻona kō i kēlā me kēia lawelawe (inā pono). ʻO kēia kahi e maʻalahi ai nā mea. (Inā ʻaʻohe ʻāpala kō i nā meaʻai āu e nānā nei, hiki iā ʻoe ke lele i kēia ʻanuʻu.) I mea e helu ai i nā ʻākeʻakeʻa net, pono ʻoe e ʻike i ka helu o nā ʻeka o nā wai kō i loko o kahi meaʻai; akā naʻe, koi ka FDA i nā mea hana meaʻai e kāhea i ka nui o nā wai kō i kēlā me kēia lawelawe ʻana ma nā lepili ʻoiaʻiʻo wale ke hōʻike ka lepili i kahi koi e pili ana i ka waiʻona kō, ka nui o ke kō, a i ʻole nā ​​kō i hoʻohui ʻia (ʻo ia hoʻi ke kūʻai aku ʻana i kekahi mea ma ke ʻano he "kō ʻole"). ʻO ka mea leʻaleʻa, ʻike pinepine ʻoe i nā huahana meaʻai e helu i ka helu wai ʻona momona haʻahaʻa i ka helu manawaleʻa ʻana i nā mea ʻona kō. Me ka nānā ʻole inā kāhea ʻia lākou i kahi kaʻawale, e helu mau ʻia nā ʻalekohola kō i ka ʻāpana "Total Carbohidate".

Inā hōʻike ka pūʻolo i ka helu o nā kalamu o nā wai kō i loko, a laila makemake ʻoe e nānā i ka ʻano ʻo ka waiʻona kō i helu ʻia i ka papa inoa o nā mea hoʻohui, i ʻōlelo ʻo Kimball. ʻOiai ʻo ke kō a me nā mea ʻāpiki ʻē aʻe i loaʻa he 4 mau calorie ma ka gram, kekahi mau wai ʻākela - me sorbitol, lactitol, mannitol, a me maltitol - ma kahi o 2 mau calorie no ka gram, no laila ʻaneʻane e like me "carbs half-ikaika," wahi a Kimball. E like me ia, e unuhi ʻoe i ka hapalua o ka nui o kēia mau wai ʻākela mai kāu mau huakalā āpau. Inā loaʻa i kēlā ʻaikalima ka 20 kaleka o nā carbs, 5 gram fiber, a me 10 gram sorbitol, e kaena ana kahi lawelawe he 10 mau ʻōpelu ʻupena.

Ma ka ʻaoʻao Flip, loaʻa i ka erythritol kō waiʻona kō .002 wale nō i ka gram, no laila hiki iā ʻoe ke unuhi i ka nui o ia (i ka gram) mai kāu mau kālaki. Inā loaʻa i kēlā ʻaikalima ka 10 gram o ka erythritol, ʻo ka lawelawe ʻana i loko wale nō he ʻelima o nā ʻūpena ʻupena. Pēlā nō, ʻaʻole ʻeli ʻia ka mea ʻono e like me ka fiber i kapa ʻia ʻo allulose, ʻaʻole hoʻi e pili ana i ke kō koko, no laila hiki iā ʻoe ke unuhi i ka nui o ka allulose mai ka helu ʻana o ka carbohydrate, wehewehe ʻo Kimball.

No ke aha e makemake ai e mālama e pili ana i nā Carbs Net

No ke kanaka maʻamau, ʻaʻohe pono e hoʻolohe i ka ʻupena ʻupena. ʻO ka pōmaikaʻi wale nō, ʻo ka helu ʻana i nā kalapona ʻupena hiki ke kōkua iā ʻoe i ka maʻamau o ka ʻimi ʻana i ka fiber - kahi meaʻai e hana nui i ka hoʻomaikaʻi ʻana i ke olakino o ka ʻōpū, ka mālama ʻana i ke kaumaha, a me ka hōʻemi ʻana i ka pilikia o ka maʻi maʻi, wahi a McDaniel. "Ke hoʻolohe nei mākou i kekahi mau hiʻohiʻona o kahi lepili meaʻai, e like me nā kalapona, hiki iā ia ke hoʻonui i ka ʻike holoʻokoʻa i ka maikaʻi o ka meaʻai," wahi āna.

Inā ʻoe e hāʻule i loko o kekahi o kēia mau ʻāpana ʻē aʻe, akā naʻe, ʻoi aku ka waiwai o ka nānā ʻana i nā carbs net.

ʻO nā kānaka me ka maʻi diabetes type II hiki ke pōmaikaʻi mai ke aʻo ʻana pehea e helu ai i nā ʻākena ʻupena a me ka nānā ʻana i kā lākou lawe ʻana, e like me ka hoʻomaopopo ʻana i ka hopena o kekahi mau carbs i ke kō kō e hiki ke kōkua iā lākou e hoʻokele maikaʻi i kā lākou pae. He aha hou aʻe, "inā e nānā ana kekahi i kā lākou kāhū, manaʻo paha lākou ʻaʻole" pono "a i ʻole" hiki ʻole "ke loaʻa i kekahi mau mea, akā ʻo ka nānā ʻana i nā kāpena upena hiki ke wehe maoli i ka puka," wahi a Kimball. ʻO kahi laʻana, hiki i kekahi me ka maʻi diabetes ke hele maʻa mau i nā kuki, akā inā ʻike lākou i ka helu ʻana i nā ʻākena ʻupena, hiki iā lākou ke ʻike he ʻoluʻolu i hana ʻia me ka erythritol a me nā pulina piha i piha i ka fiber a me nā nati i loaʻa i kahi ʻemi haʻahaʻa o nā ʻupena ʻupena - a no laila he hopena liʻiliʻi i ke kō koko - ʻoi aku ka maikaʻi o ka maikaʻi i loko o kā lākou meaʻai ma mua o ka mea i piha i ke kō. (Pili: He aha kāu e pono ai e ʻike e pili ana i nā mea hou hope loa Sweeteners)

ʻO ka poʻe hoʻoikaika kino a i ʻole ke ʻimi nei e hoʻohui i nā mea momona hou aʻe i kā lākou ʻai i kēlā me kēia lā e hōʻoia i ka hoʻopiha pono ʻana a hoʻopiha i ko lākou kino (e noʻonoʻo: ka poʻe holo hoʻomanawanui) makemake paha e helu a kuhikuhi i kā lākou ʻai ʻana i ka ʻupena, wahi a Kimball. ʻOiai lākou e hoʻolālā nei no kekahi mau hola ma ke kaulike - a kiʻekiʻe-ikaika i kēlā me kēia lā, pono paha i kēia poʻe ke hoʻopau a hiki i ka 5.4 mau kolamu o ka paʻakai i kēlā me kēia paona o ke kino i kēlā me kēia lā e hoʻonui i kā lākou hale kūʻai glycogen (ka glucose i mālama ʻia i nā pūnaewele. no ka hoʻohana ma hope), e like me ka American College of Sports Medicine. ʻO Nosh ka mea nui i nā meaʻai me ka hapa haʻahaʻa o nā ʻūpena ʻupena, a ʻaʻole paha ʻoe e hāʻawi i kou kino i ka glucose e pono ai e hana i kēlā mau hana paʻakikī. Ma ka hoʻolohe ʻana i ka ʻupena ʻupena, hiki i kēia mau mea pāʻani ke hōʻoia i ka hoʻopiha pono ʻana i nā kaʻa hiki e hoʻohana ʻia no ka ikehu - ʻaʻole wale i nā mea e neʻe i loko o kā lākou ʻōnaehana i ʻole hoʻoulu ʻia. (E pili pū ana: Eia ke kumu he mea koʻikoʻi loa ka Carbs no kāu mau hana)

ʻO ka poʻe ma ka papa keto pono hoʻi e mālama i nā ʻākeʻakeʻa upena i luna o ka noʻonoʻo. ʻO ka ʻai keto - he meaʻai momona momona haʻahaʻa - ʻoiai ʻo ka piʻi ʻana o ke kō koko e hiki ke hoʻolei iā ʻoe mai ke ketosis, ka mokuʻāina kahi e hoʻohana ai kou kino i ka momona, ʻaʻole i mālama ʻia ka glucose, i wahie. ʻOiai ma ka papaʻai, makemake ʻoe e ʻai ma lalo o 35 mau huna o ka ʻūpena ʻupena i kēlā me kēia lā e noho i ketosis, akā ʻokoʻa ka helu kikoʻī no nā mea āpau, ʻo Toby Amidor, MS, RD, CDN, kahi papaʻai i hoʻopaʻa inoa ʻia, ma mua. hai aku Kinohi.

ʻO nā pōʻino o ka nānā ʻana i ka ʻupena ʻupena

ʻOiai ʻo ka ʻike pehea e helu ai i nā ʻūpā upena hiki ke kōkua iā ʻoe e hoʻomaopopo pono pehea e hoʻohana ai kou kino i kahi meaʻai no ka ikehu, ʻaʻole paha makemake kekahi poʻe e hana i kahi maʻamau o ka ʻimi ʻana iā lākou. "No kekahi, ke kia ʻana ma 'macros' a i ʻole nā ​​kikoʻī kikoʻī o kahi meaʻai hiki ke hoʻoikaika i ka pilina maikaʻi ʻole me ka meaʻai," wahi a McDaniel. ʻO ka poʻe i loaʻa i ka mōʻaukala, kahi predisposition no, a i ʻole nā ​​​​ʻano ʻai maʻamau e makemake e makaʻala i ka helu ʻana i nā kalapona ʻupena, a me nā meaʻai ʻē aʻe a me nā helu i komo i kā lākou ʻai, wahi a Kimball.

ʻOiai inā ʻaʻohe ou moʻaukala kēia o ka ʻai pono ʻole, ke ʻano pīpī e pili ana i kāu helu olakino (e noʻonoʻo: e nānā mau ana i kāu mau kaʻina) e kāhea no ka akahele, wahi a Kimball. "Manaʻo wau e lawe aku ʻo [ka ʻimi ʻana i nā ʻupena net i nā meaʻai ponoʻī, a hana ia i ka mea ʻepekema ka meaʻai ma mua o ka leʻaleʻa," wehewehe ʻo ia. "He aha kaʻu e ʻōlelo ai ma kēia hihia he mea maikaʻi paha ia e loiloi iā ia, e ʻike ai i nā ʻūlū ʻupena a pehea e hiki ai ke komo i kou lā maʻamau, akā ʻaʻole e hoʻomau i ka helu ʻana a i ʻole kēia lā holo o kou lā i kou poʻo. ." Ma kēlā me kēia laʻana, e noʻonoʻo e kamaʻilio e pili ana i kāu hoʻoholo e helu i kāu ʻai ʻana i ka ʻupena ʻupena i kēlā me kēia lā me kāu mea mālama olakino a i ʻole kahi meaʻai meaʻai i hoʻopaʻa ʻia ma mua o kou hoʻomaka ʻana.

Ma waho aʻe o nā pilikia e pili ana i ka huli ʻana a me ka helu ʻana i nā carbs net, ke nānā nei i hoʻokahi wale nō ʻano o kāu meaʻai e hoʻonui ai i ka pilina me kou kino, wahi a McDaniel. "ʻAʻole mākou e ʻai wale i nā 'carbs net' - ʻai mākou i nā meaʻai e hāʻawi pū i nā momona, nā protein, micronutrients, a me nā phytochemical," i ʻōlelo ʻo ia. "Ke kaupalena nei e wehewehe i ke olakino a i ʻole ka maikaʻi o kahi meaʻai e hoʻokahi wale nō mea momona."

Ma ka hana ʻana i kāu koho meaʻai ma muli wale nō o ka nui o nā kalapona ʻupena, e hoʻopau paha ʻoe i ka hoʻouka ʻana i kāu pā me nā meaʻai i hoʻomaʻamaʻa maikaʻi ʻia wale nō - ʻaʻole hānai i nā meaʻai holoʻokoʻa, wahi a Kimball. "I kekahi manawa piʻi ka poʻe hanaʻai i ka helu o ka fiber a hana i nā mea hana i mea e haʻahaʻa ai kā lākou mau ʻupena ʻupena, akā ke nānā ʻoe i ke ʻano o kēia mau mea hoʻohui, ua like ia me kēia mau aniani ʻokoʻa a me nā olonā kaʻawale," wehewehe ʻo ia.

No ka laʻana, hoʻohui kekahi mau mea hana meaʻai i ka inulin (aka chicory root) e hoʻonui i ka ʻiʻo o ka fiber, a ʻoiai ʻaʻole he mau hemahema nui o ka mea hoʻohui ponoʻī, pono ʻoe e noʻonoʻo i nā mea ʻē aʻe i komo pū me ia, wahi a Kimball. ʻO kahi pā granola i hana ʻia mai nā palaoa āpau a me kahi inulin liʻiliʻi he ʻano pilikino ʻokoʻa kona ma mua o ka pā i hana ʻia mai ka starch tapioca, palaoa ʻuala, a me inulin, wehewehe ʻo ia. "ʻO ke kumu i ʻōlelo ai nā mea ʻai palapala i hoʻopaʻa inoa ʻia e ʻimi no 25 a 35 mau huna o ka fiber i ka lā no ke olakino kino holoʻokoʻa ʻaʻole no ka mea makemake mākou i kēia mau olonā kaʻawale." "Ma muli o nā mea e hāʻawi iā ʻoe i kēlā fiber - i kēia mau mea kanu, nā huaʻai, a me nā kīʻaha āpau - waiwai maoli i nā meaola ʻē aʻe."

No laila, pono ʻoe e helu i nā kaʻa kaʻa?

Ke noʻonoʻo nei i ka liʻiliʻi o nā drawbacks no ka mea ʻai maʻamau, ʻōlelo pinepine ʻo McDaniel i ka helu ʻana i nā kaʻa ʻupena wale nō i ka poʻe i loaʻa i ka maʻi diabetes. "Inā ʻaʻole ʻoe e aʻo ʻia i kahi ʻē aʻe, pono ʻole ka liʻiliʻi o ke kaupaona i ka nui o kou ʻai ʻana i kekahi meaʻai," i hoʻohui ʻo ia.

ʻLelo ʻia, ʻaʻohe mea hewa o ka ʻike ʻana pehea e helu ai i nā ʻākena ʻupena a me ka lawe ʻana i kahi peek inā ʻoe hoihoi - e like me nā stat ʻē aʻe āpau ma ka lepili meaʻai. "ʻO nā helu, e like me nā ʻakeke net a me nā protein, pili maoli nō," wahi a Kimball. "Eia kekahi la, makemake mākou e hoʻokele i nā mea i loaʻa ka nui o nā kō a i ʻole nā ​​mea āpau āpau a ʻaʻohe protein a momona paha, ʻaʻole ia he mea ʻai e kākoʻo ai. Makemake mākou e noʻonoʻo pono i ka waiho ʻana i nā helu i alakaʻi, akā ʻaʻole e waiho ana i nā helu i ke ana hoʻokahi no kāu e koho ai. "

Nānā no