Maikaʻi a maikaʻi ʻole paha ka hua no kou olakino? ʻO ka ʻoiaʻiʻo ʻoluʻolu

Anter

• Maikaʻi ʻole ke kō nui loa, akā pili ka hopena i ka pōʻaiapili
• ʻO ka hua pū kekahi me ka puluniu, ka wai a me ka nui o ke kuʻina koina
• Nā hua he nui nā puluniu, nā wikamina, nā minelala a me nā Antioxidant
• Hōʻike ka hapanui o nā noiʻi i nā pono olakino
• Hiki i ka ʻai ʻana i ka hua ke kōkua iā ʻoe e lilo i ka kaumaha
• Ka wā e pale ai i ka hua
• Pono e kaupalena ʻia nā wai hua a me nā hua maloʻo
• Ka Laina Lalo

"E ʻai hou i nā hua a me nā lau."

ʻO kēia paha ka ʻōlelo olakino olakino nui loa o ka honua.

Ua ʻike nā kānaka āpau he olakino nā huaʻai - he ʻai maoli a piha.

ʻOi aku ka maʻalahi o ka hapa nui o lākou. Kāhea kekahi poʻe iā lākou he "ʻai wikiwiki o ka natura" no ka mea maʻalahi lākou e lawe a hoʻomākaukau.

Eia nō naʻe, kiʻekiʻe ke kiʻekiʻe o nā hua i ke kō i hoʻohālikelike ʻia i nā meaʻai āpau.

No kēia kumu, noʻonoʻo paha ʻoe inā olakino maoli lākou ma hope o nā mea āpau. Mālamalama kēia ʻatikala i ke kumuhana.

Maikaʻi ʻole ke kō nui loa, akā pili ka hopena i ka pōʻaiapili

Ua hōʻike ʻia ka nui o nā hōʻike he mea hōʻino ka ʻai nui ʻana o ka kō i hoʻohui ʻia (,,).

Hoʻopili kēia i ka kōpaʻa kō (sucrose) a me ka syrup kānana frfrose kiʻekiʻe, ʻo nā mea ʻelua e pili ana i ka hapalua glucose, hapa fructose.

ʻO kekahi kumu o ka hoʻonui ʻia ʻana o ke kō i mea hōʻino ka hopena maikaʻi ʻole o ka hopena i ka hopena i ka nui.

Manaʻo ka poʻe he nui i kēia manawa no ka maikaʻi ʻole o nā kō i hoʻohui ʻia, pono e pili ka mea like i nā huaʻai, a ʻo ka fructose kekahi.

Eia naʻe, he kuhi hewa kēia. Hoʻopilikia wale ʻo Fructose i ka nui, a paʻakikī i ka loaʻa ʻana o nā fructose he nui mai ka hua.

Hōʻike nā hōʻike e hiki i ka fructose ke hōʻeha i ka wā e hoʻopau ʻia ai i ka ʻoi. Eia nō naʻe, ʻaʻole lawa ka fructose i nā hua i mea e hopohopo ai.

ʻO ka hua pū kekahi me ka puluniu, ka wai a me ka nui o ke kuʻina koina

ʻO ka ʻai ʻana i nā hua holoʻokoʻa, ʻaneʻane hiki ʻole ke hoʻopau i nā fructose lawa e hōʻeha ai.

Hoʻouka ʻia nā hua me ka fiber, ka wai a me ke kūpaʻa koʻikoʻi koʻikoʻi ʻana.

No kēia kumu, ʻo ka hapa nui o nā huaʻai (e like me nā ʻāpala) lawe i kahi manawa e ʻai a lū, a ʻo ia hoʻi, kuʻi mālie ka fructose i ke ake.

Hoʻohui, hoʻopiha piha ka hua. E māʻona ka hapa nui o ka poʻe ma hope o ka ʻai ʻana i hoʻokahi ʻāpala nui, nona ka 23 mau kō o ke kō, a ʻo ka 13 o lākou he fructose (4).

E hoʻohālikelike i kēlā me kahi ʻōmole 16 ouneke o Coke, i loaʻa he 52 mau kō o ke kō, 30 o ia mau mea he fructose, a ʻaʻohe ona waiwai kūpono (5).

ʻO kahi ʻāpala hoʻokahi e hoʻonāukiuki iā ʻoe a emi iho ka makemake e ʻai i nā meaʻai. ʻO ka mea ʻē aʻe, ʻōmole ʻona maikaʻi loa kahi ʻōmole soda a ʻaʻole e uku ka poʻe no ke kō ma ka ʻai ʻana i nā meaʻai liʻiliʻi ().

Ke paʻi wikiwiki kou fructose i kou ake a me nā nui, e like me ka hihia ke inu ʻoe i ka soda, hiki ke loaʻa nā hopena olakino maikaʻi ʻole i ka manawa.

Eia nō naʻe, ke paʻi mālie ʻo ia i kou akepa a ma nā liʻiliʻi, e like me ka hihia ke ʻai ʻoe i ka ʻāpala, hoʻomaʻa maikaʻi ʻia kou kino e metabolize maʻalahi i ka fructose.

ʻOiai ka ʻai ʻana i ka nui o ke kō i mea hōʻino i ka hapanui o ka poʻe, ʻaʻole pili ka like i ka hua.

Mālama nā huaʻai holoʻokoʻa i ka manawa e nau a ʻai. Ma muli o kēia, ʻike ʻoe i ka piha a hiki i kou kino ke hoʻomanawanui i ka liʻiliʻi o ka fructose.

Nā hua he nui nā puluniu, nā wikamina, nā minelala a me nā Antioxidant

ʻOiaʻiʻo, ʻoi aku nā hua ma mua o nā ʻeke wai o ka fructose.

Nui nā mea momona i loko o ia mau mea nui no ke olakino. Hoʻopili kēia i ka fiber, nā huaora a me nā minelala, a me kahi plethora o nā antioxidants a me nā mea kanu ʻē aʻe.

ʻO ka fiber, ʻoi aku ka nui o ka fiber i hoʻoheheʻe ʻia, he nui nā pono, e like me ka hōʻemi ʻana i nā pae kolesterol, lohi i ka lawe ʻana o nā carbs a hoʻonui i ka māʻona. Hoʻohui, ua hōʻike ʻia nā noiʻi e hiki i ke fiber soluble ke kōkua iā ʻoe e lilo i ka paona (,, 9,).

ʻO ka mea hou aku, kiʻekiʻe nā hua i nā wikamina a me nā minelala e lawa ʻole ai ka poʻe he nui, e like me ka wikamina C, potassium a me folate.

ʻOiai, ʻo ka "huaʻai" kahi hui meaʻai holoʻokoʻa. Aia he mau kaukani mau huaʻai ʻai like ʻole i loaʻa i ke kūlohelohe, a hiki ke loli ka nui o kā lākou haku mele ʻana.

No laila, inā makemake ʻoe e hoʻonui i nā hopena olakino o nā hua, e kia i nā mea momona i ka momona. E hoʻāʻo i nā hua me ka ʻili hou aʻe.

ʻO kaʻili o nā hua e waiwai nui i nā antioxidant a me nā fiber. ʻO kēia ke kumu o nā hua, ʻoi aku ka nui o ka ʻili, gram no ka gram, i manaʻo pinepine ʻia he olakino ma mua o nā hua nui.

He manaʻo maikaʻi pū kekahi e hoʻololi i nā mea a ʻai i nā hua like ʻole no ka mea aia nā huaʻai like ʻole i nā huaola like ʻole.

Loaʻa i nā hua nā nui o nā meaola nui, e like me ka fiber, nā wikamina, nā minelala a me nā ʻano antioksidant a me nā mea kanu mea kanu.

Hōʻike ka hapanui o nā noiʻi i nā pono olakino

Ua hōʻike ʻia nā noiʻi nīnaninau he nui i ka poʻe e ʻai i nā hua a me nā mea kanu he ʻoi aku ko lākou pilikia i nā maʻi like ʻole.

ʻO ka hapa nui o nā haʻawina hoʻopaʻa pū i nā hua a me nā mea kanu, ʻoiai e nānā wale kekahi i nā hua.

Hoʻokahi loiloi o ʻeiwa mau noiʻi i ʻike ʻia i kēlā me kēia ʻāpana o nā hua i pau i ka hoʻoliʻiliʻi o ka maʻi puʻuwai e 7% ().

Eia kekahi, kahi noiʻi me 9,665 US mau mākua i ʻike i ka hoʻopili ʻia ʻana o kahi hua kiʻekiʻe a me nā mea kanu me kahi 46% haʻahaʻa o ka maʻi diabetes i nā wahine, akā ʻaʻohe ʻokoʻa o nā kāne (12).

Eia kekahi, ʻo kahi noiʻi i nānā i nā hua a me nā mea kanu i loaʻa ʻokoʻa ka pili ʻana o nā mea kanu me ka hoʻemi ʻia o ka maʻi kanesa o ka umauma, akā ʻaʻole pili kēia i ka hua (13).

Ua hōʻike ʻia nā noiʻi ʻē aʻe he pili ka ʻai ʻana i nā huaʻai a me nā mea kanu me ka haʻahaʻa o ka hōʻeha puʻuwai a me ka hahau - nā kumu kumu nui ʻelua o ka make ma nā ʻāina Komohana (,).

Nānā hoʻokahi noiʻi i ka hopena o nā ʻano hua ʻokoʻa i ka makaʻu o ka maʻi diabetes type 2. ʻO ka poʻe i hoʻopau i nā hua waina, nā ʻāpala a me nā blueberry ʻoi aku ka liʻiliʻi o ka makaʻu, me nā blueberry e loaʻa ka hopena ikaika ().

Eia nō naʻe, hoʻokahi pilikia me nā noiʻi nānā ʻana ʻaʻole hiki iā lākou ke hōʻoia i nā hui a lākou e ʻike ai he pili pili i ke kumu.

ʻO ka poʻe e ʻai i ka hua nui e ʻike i ka olakino, ʻoi aku ka liʻiliʻi o ka puhi a me ka hoʻoikaika kino paha.

Ua ʻōlelo ʻia, ua hōʻike ʻia kekahi mau hoʻokolohua hoʻokolohua kaulike ʻole (nā hoʻokolohua maoli a ke kanaka) i ka hoʻonui ʻana i ka lawe ʻana i ka hua i hiki ke hoʻohaʻahaʻa i ke kahe o ke koko, hoʻoliʻiliʻi i ke koʻikoʻi oxidative a hoʻomaikaʻi i ka kaohi glycemic i nā diabetics (17,).

Ma ke ʻano holoʻokoʻa, maopopo leʻa mai ka ʻikepili i loaʻa nā hua i nā pono olakino koʻikoʻi.

Hōʻike ka nui o nā hōʻike e pili ana kahi lawe hua kiʻekiʻe me kahi haʻahaʻa o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai, hahau a me ka maʻi maʻamau ʻo 2.

Hiki i ka ʻai ʻana i ka hua ke kōkua iā ʻoe e lilo i ka kaumaha

Poina pinepine ʻia ka hoʻopiha maoli ʻana o nā hua.

Ma muli o ko lākou ʻili a me ka wai a me ka nau nui e pili ana i ka ʻai ʻana, māʻona loa nā hua.

ʻO ka helu satiety kahi ana o ka nui o nā meaʻai i hāʻawi i nā manaʻo o ka piha.

ʻO nā hua e like me nā ʻāpala a me nā ʻalani i waena o nā meaʻai helu kiʻekiʻe loa i hoʻāʻo ʻia, ʻoi aku ka nui o ka hoʻopiha ma mua o ka pipi a me nā hua manu ().

ʻO kēia ke kumu inā ʻoe e hoʻonui i kāu lawe ʻana i nā ʻāpala a i ʻole nā ​​ʻalani, ʻike paha ʻoe i ka piha a ʻai wale ʻoe i nā meaʻai ʻē aʻe.

Aia kekahi o nā noi hoihoi e hōʻike ana i ka hiki i nā hua ke kōkua i ka pohō kaumaha ().

I loko o kēia noi ʻeono mahina, ua ʻai nā kāne ʻeiwa i ka papaʻai me nā huaʻai wale nō (82% o nā calorie) a me nā nati (18% o nā calorie).

ʻAʻole he mea kupanaha, ua lilo ka nui o ke kaumaha o kēia mau kāne. ʻO ka poʻe i lilo i kaona kaupaona lilo ʻoi aku ma mua o ka poʻe i kaupaona olakino.

Ma ke ʻano holoʻokoʻa, hāʻawi ʻia i nā hopena ikaika i hiki i nā hua ke loaʻa i ka māʻona, he mea maikaʻi paha ia e pani i nā meaʻai ʻē aʻe, ʻoi aku i nā mea ʻai ʻole, me nā huaʻai e kōkua ai iā ʻoe e lilo i ke kaupaona no ka wā lōʻihi

ʻO nā hua e like me nā ʻāpala a me nā ʻalani i waena o nā meaʻai piha e hoʻopiha ai hiki iā ʻoe ke ʻai. ʻO ka ʻai ʻana he nui aʻe o lākou e alakaʻi i kahi hōʻemi aunoa i ka lawe ʻana i ka calorie a ʻo ka hope, ka hōʻemi kaumaha.

Ka wā e pale ai i ka hua

ʻOiai ke olakino ka hua no ka hapa nui o ka poʻe, aia kekahi mau kumu e pono ai i kekahi poʻe e hōʻalo iā ia.

Hoʻokahi ka hoʻomanawanui ʻole. ʻO kahi laʻana, hiki i ka ʻai ʻana i ka hua ke hoʻonā i nā ʻōuli digestive i ka poʻe me ka hoʻomanawanui ʻole i nā FODMAP.

ʻO ke kumu ʻē aʻe ma kahi papa haʻahaʻa-carb a ketogenic paha. ʻO ka pahuhopu nui o kēia mau papaʻai e hoʻoliʻiliʻi lawa i ka lawe ʻana o ka carb no ka lolo e hoʻomaka e hoʻohana i ka nui o nā kino ketone no ka wahie ma kahi o ka glucose.

No kēia e hiki, pono e kaohi i nā carbs ma lalo o 50 gram i kēlā me kēia lā, i kekahi manawa a hiki i 20-30 gram.

Hāʻawi ʻia i hoʻokahi wale nō ʻāpana o nā hua i hiki ke loaʻa ma mua o 20 mau kaleka o nā carbs, maopopo leʻa he kūpono ʻole nā ​​hua no ia papaʻai. ʻOiai hoʻokahi hua o ka hua i kēlā lā i kēia lā hiki ke kīkē iā ʻoe mai ketosis.

ʻO nā kumu nui e hōʻalo ai i ka huaʻai ke komo i kahi intolerance pili a i ʻole ma kahi papa haʻahaʻa-carb a i ʻole ketogenic.

Pono e kaupalena ʻia nā wai hua a me nā hua maloʻo

ʻOiai he olakino loa nā huaʻai holoʻokoʻa no ka hapa nui o ka poʻe, pale i ka pī ʻana i ka wai huaʻai a i ʻole nā ​​hua maloʻo.

ʻO ka nui o nā wai momona ma ka makeke ʻaʻole i nā wai huaʻai "maoli". Loaʻa lākou i ka wai i kāwili ʻia me kekahi ʻano concentrate a me kahi pūpū kō āpau i hoʻohui ʻia.

Akā inā ʻoe e loaʻa iā 100% ka wai momona maoli, e mālama i kāu ʻai.

Nui nā kō i loko o ka wai huaʻai, e like me ka mea inu kō.

Eia nō naʻe, ʻaʻohe fiber a me ke kuʻi ʻana i ke kūpaʻa e hoʻolohi i ka ʻai ʻana, maʻalahi ka lawe ʻana i ka nui o ke kō i kahi manawa pōkole.

Pēlā nō, kiʻekiʻe loa ke kō i nā hua maloʻo, a maʻalahi e ʻai i ka nui o lākou.

ʻO Smoothies kahi ma ka waena. Inā ʻoe e kau i nā hua āpau i ka blender, ʻoi aku ka maikaʻi ma mua o ka inu ʻana i ka wai huaʻai. Eia nō naʻe, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā hua holoʻokoʻa.

ʻOiai ke olakino maikaʻi loa ka ʻai ʻana i nā huaʻai holoʻokoʻa, ʻaʻole pono ka mea like no ka wai huaʻai a me nā hua maloʻo. He kiʻekiʻe ke kō i nā mea ʻelua a maʻalahi hoʻi e ʻai nui.

Ka Laina Lalo

He olakino ka hua no ka hapanui o ka poʻe.

ʻOiai hiki ke hōʻeha ka nui o ke kō ʻana, ʻaʻole pili kēia i nā huaʻai holoʻokoʻa. Akā, he meaʻai "maoli" lākou, kiʻekiʻe i nā mea momona a hoʻopiha piha.

Inā hiki iā ʻoe ke hoʻomanawanui i ka huaʻai a ʻaʻole ʻoe ma ka papa haʻahaʻa a me kaʻai ketogenic, ma nā ʻano āpau, e ʻai i ka hua.

E hoʻāʻo e ʻai i nā hua holoʻokoʻa holoʻokoʻa ma ke ʻāpana o kahi papaʻai olakino, meaʻai maoli e hauʻoli ai i nā pono olakino.