Pehea wau e hoʻoholo ai i ka ʻike o ka Macronutrient o nā meaʻai hou?

Hiki i kekahi mau pūnaewele hōkeo pūnaewele ke kōkua iā ʻoe e alualu i nā carbs, protein, a me ka momona.

Q: Aia wau i ka papaʻai keto a makemake wau e ʻike i ka nui o ka momona a me ka nui o nā carbs a me nā calorie i loaʻa i nā meaʻai hou. Pehea wau e ʻike ai i ka haki ʻana o ka macronutrient no nā meaʻai me ka ʻole o nā lepiliʻai?

ʻAʻole pono ka helu ʻana i nā macronutrients e lilo i kaupaona a i ʻole hoʻololi i kahi papaʻai olakino. Eia nō naʻe, hiki ke lilo i mea kōkua ke ukali ʻoe i kahi hoʻolālā kikoʻī e like me kaʻai keto.

ʻO kaʻai keto he kiʻekiʻe i ka momona, kūpono i ka protein, a haʻahaʻa loa i nā kaʻa. ʻOiai he mau ʻano ʻokoʻa o kēia papaʻai, loaʻa iā ʻoe kahi breakdown macronutrient o 5% carbs, 20% protein, a me 75% fat ().

Mahalo, aia kahi ala maʻalahi e ʻike kikoʻī i ka nui o nā momona o ka momona, protein, a me nā carbs āu e ʻai nei.

ʻO ka Diabetic Exchange System kahi waihona i hoʻolālā ʻia no ka poʻe me ka maʻi diabetes e nānā i kā lākou lawe ʻana i ka waiū. He mea maʻalahi hoʻi ia no ka poʻe e pono e hoʻoholo i nā breakdown macronutrient no nā meaʻai i hana ʻole ʻole ʻia me nā lepiliʻai - {text} e like me kaʻiʻo, nā hua, a me nā mea kanu starchy.

ʻOiai e loaʻa i kēlā me kēia meaʻai ka breakdown macronutrient kikoʻī ʻokoʻa, hoʻokaʻawale ka waihona pūnaewele i nā meaʻai i nā ʻano aʻe:

1. Starches / berena. ʻO ka maʻa starch / berena e komo pū me nā kalakeke e like me nā hua, nā mea kanu starchy, nā pasta, a me nā berena. Hāʻawi pinepine kēia mau meaʻai i 15 mau kālaki, 2 gram o ka protein, a he wahi momona wale nō o kēlā me kēia lawelawe.
2. Nā ʻiʻo. ʻOi aku ka paʻakikī o kēia mahele, no ka mea, me nā moa, nā ʻiʻo ʻulaʻula, a me ka tī. ʻO kahi ʻoki o ka moa moa wīwī loa - {textend} e like me ka umauma moa ʻili ʻole - {textend} loaʻa mau ka 0 nā kālaki, 7 mau kolamu o nā protein, a me nā 0-1 mau (momona) o ka momona o ka auneke (28 gram), ʻoiai ke ʻano waena -ʻO nā ʻoki momona o ka ʻiʻo e like me ka steak i loko o 0 mau kalakeka, 7 mau kolamu o ka protein, a me 5 mau momona o ka momona o ka auneke (28 gram).
3. Nā mea kanu. Kahi 1/2 kīʻaha (78 gram) i kuke ʻia a i ʻole 1 kīʻaha (72 gram) o nā mea kanu non-starchy maka e hāʻawi i 5 mau kālaki, 2 mau kolamu o nā protein, a me 0 mau momona o ka momona.
4. Hua. Kahi 1/2 kīʻaha (90 gram a i ʻole 119 ml) o ka huaʻai a i ʻole ka wai huaʻai, a i ʻole he 1/4 kīʻaha (50 gram) o nā hua maloʻo, loaʻa he 15 mau kālaki, 0 nā hunaʻai o ka protein, a he 0 nā momona o ka momona.
5. Waiu. Hāʻawi kahi kīʻaha (237 ml) o ka waiū holoʻokoʻa i ka 12 gram o nā kālaki, 8 gram o ka protein, a me 8 gram o ka momona. ʻOi aku ka maikaʻi o nā huahana waiū holoʻokoʻa no kaʻai keto no ka mea ʻoi loa lākou i ka momona.
6. Momona. Hāʻawi nā momona a me nā meaʻai momona e like me nā avocados, nā nati, nā aila, a me ka waiūpona ma kahi o 45 mau calorie a me 5 mau momona o ka momona no kēlā me kēia lawelawe.

No ke kuhikuhi ʻana, hiki i nā mea kanu starchy ke koli - {textend} e like me ka butternut squash a me kaʻuala - {textend} e hoʻokaʻawale ʻia ma lalo o ka ʻāpana "starches / berena". ʻO nā lau aʻa ʻole starchy a me ka palaʻai kauwela - {textend} e like me nā turnip a me nā zucchini, kēlā me kēia - {textend} komo i loko o ka mahele "mea kanu"

he pono hana no ka hoʻoholo ʻana i ka macronutrient kikoʻī o nā meaʻai kikoʻī.

ʻO ka nānā ʻana i kāu lawe ʻana i nā momona a me nā kāpena ka mea nui o kaʻai keto. Ke hōʻalo nei i nā meaʻai kiʻekiʻe-kalapona a me ka hoʻohui ʻana i nā kumu momona momona e like me ka avocado, nut butters, niu, a me ka aila ʻoliva i nā meaʻai a me nā meaʻai māmā hiki ke hōʻoia e hiki ana i ka momona momona Ma ka huli, hiki i kēia ke kōkua iā ʻoe e kūleʻa me kēia papaʻai.

E hoʻomanaʻo e hana pū kēia mau mea hana no nā papaʻai ʻē aʻe a me nā lakio micronutrient - {textend} ʻaʻole wale kaʻai keto.

ʻO Jillian Kubala kahi Dietitian i hoʻopaʻa inoa ʻia ma Westhampton, NY. Loaʻa iā Jillian ke kekelē laeoʻo i ka meaʻai mai Stony Brook University School of Medicine a me kahi kekelē laepua no ka ʻepekema meaʻai. Ma waho o ke kākau ʻana no Healthline Nutrition, holo ʻo ia i kahi hana pilikino pilikino e pili ana i ka hikina o Long Island, NY, kahi i kōkua ai ʻo ia i kāna mea kūʻai aku e loaʻa ke olakino maikaʻi loa ma o nā loli a me nā loli nohona. Hoʻomaʻamaʻa ʻo Jillian i ka mea āna e aʻo ai, hoʻolilo i kona manawa manuahi i ka mālama ʻana i kāna wahi mahiʻai liʻiliʻi e pili ana i nā māla mea kanu a me nā pua a me kahi ʻohana moa. E hele aku iā ia ma ona lā pūnaewele a i ʻole Instagram.