Ua ʻōlelo ka ʻepekema ʻo ka ʻai ʻana i ka pasta hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha

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ʻO ka ʻai keto a me nā ʻano ʻano haʻahaʻa haʻahaʻa ʻē aʻe paha ka huhū nui, akā ʻo kahi loiloi noiʻi hou he mea hoʻomanaʻo ʻo ka ʻoki ʻana i nā kalapona ʻaʻole ia he mea ʻino i mea e lilo ai ke kaumaha. Ua paʻi ʻia ka pepa University of Toronto ma ka Ka Nūpepa Lapaʻau Pelekane Nānā i ka ʻai ʻana o ka pasta me ka mahele o ka papaʻai G-haʻahaʻa (e nānā ana i ka ʻai ʻana i nā mea ʻai haʻahaʻa ma ka papa kuhikuhi glycemic, kahi ana o ka wikiwiki o ka wāwahi ʻia ʻana o nā mea momona o ka meaʻai i nā kō), hiki ke hoʻopili i ka paona o kekahi a me nā ana o ke kino. Huli, hiki i ka ʻai ʻana i kēia ala ke kōkua maoli iā ʻoe e lilo i ke kaumaha.

No ka mea ua kapa pinepine ʻia ka pasta a me nā meaʻai kaumaha ʻē aʻe ma ke ʻano he ʻenemi o ka pālākiō, ua nānā ka poʻe noiʻi inā ʻo ka ʻai ʻana i ka pasta ke kumu o ka loaʻa ʻana o ke kaumaha ma ke ʻano o ka meaʻai haʻahaʻa-GI, i manaʻo ʻia he mea kūpono i ka pohō kaumaha. Ua ʻike lākou ma waena o nā hoʻāʻo 32 kahi i ʻai ai ka poʻe komo i nā papaʻai low-GI i hoʻopili ʻia me ka pasta, ʻaʻole wale lākou i hōʻalo i ka loaʻa ʻana o ke kaumaha, ua nalowale pinepine lākou - ʻoiai he awelika ma lalo o 2 paona.

Ua hoʻolālā ka hui i kēia loiloi ʻikepili no ka hoʻoponopono ʻana i ka hiki o nā carbs e hōʻino i nā hoʻāʻo e hoʻemi i ke kaumaha, ʻoiai aia kahi hopohopo maʻamau e pili ana i nā carbohydrates, ʻo ia hoʻi, pasta, wahi a ka mea kākau moʻolelo ʻo John Sievenpiper, M.D., Ph.D."ʻAʻole mākou i ʻike i nā hōʻike o ka hōʻeha a me ke kaupaona ʻana, akā he mea hoihoi ia ua ʻike mākou i kekahi hoʻemi kaumaha," wahi a Dr. Sievenpiper. ʻOiai ma lalo o nā kūlana i ka wā e manaʻo ai e mālama i ke kaupaona, nalowale nā ​​mea komo me ka hoʻāʻo ʻole, kuhikuhi pū ʻo ia. (E pili pū ana: Carb Backloading: Pono ʻoe e ʻai i nā pahu i ka pō e lilo i ke kaumaha?)

Akā mai lawe i kēia me he hōʻoia ʻepekema hiki iā ʻoe ke ʻai i kahi pola nui o ka pasta no kēlā me kēia pāʻina a lilo kaupaona. Ua hiki i nā mea noiʻi ke helu i ka nui o ka pasta i ʻai ʻia e ka poʻe i komo ma kahi o ka hapakolu o nā noiʻi a lākou i nānā ai. ʻO kēlā hapakolu, ʻo ka median o ka pasta i ʻai ʻia he 3.3 mau lawelawe (ma 1/2 kīʻaha no kēlā me kēia lawelawe) i hoʻokahi pule. Unuhi: ʻAʻai liʻiliʻi ka nui o kēia poʻe i ka pasta i kēlā me kēia pule ma mua o ka ʻai ʻana i hoʻokahi pāʻina ma kahi hale ʻaina. "ʻAʻole au makemake i kekahi e lawe aku i ka pasta ʻaʻole kumu o ka loaʻa ʻana o ke kaumaha," ma lalo o kēlā me kēia kūlana, wahi a Sievenpiper. "Inā ʻoe e ʻai nui i ka pasta, e like ia inā ʻoe e ʻai nui kekahi mea"He mea like kēia me ka ʻōlelo ʻana e noho aliʻi ana ka hoʻohaʻahaʻa, a ʻo ka ʻai nui ʻana i ka pasta (a i ʻole nā ​​mea ʻē aʻe) ʻaʻole ia e alakaʻi i ka hōʻemi kaumaha.

He mea kūpono hoʻi e hoʻomaopopo, aia ka hopena o ka pohō kaumaha ma muli o ka ʻai ʻana i nā meaʻai haʻahaʻa GI, ʻaʻole ma muli o ka hopena pololei o ka ʻai ʻana i ka pasta. Ua hoʻopau nā mea kākau o ka noiʻi i loko o kā lākou pepa e pono ai ka nui o ka noiʻi e loiloi inā kū nā hopena o ke kaupaona like inā ʻo pasta ka ʻāpana o kahi ʻano ʻai olakino ʻē aʻe e like me ka meaʻai Mediterranean a me nā meaʻai ʻole. (ʻO nā kumu hou aʻe a pau e hahau i nā koho pasta i waena o kēia mau 50 mau papaʻai meaʻai Mediterranean pono.)

ʻO ka nūhou maikaʻi e lawe ʻia mai kēia mau mea āpau: Hōʻike nui kēia mau hopena i ka lilo ʻole o ka paona a me ka ʻai ʻana i ka pasta ʻaʻole pili hoʻokahi. Mele i ko mākou mau pepeiao aloha kalapona. "Manaʻo wau hiki i ka poʻe ke lilo i kaupaona ma ke ʻano o nā papaʻai āpau," wahi a Natalie Rizzo, M.S., R.D., ka mea nona ka Nutrition à la Natalie. "ʻOiai e ʻai ana kekahi i ka papaʻai kaulike me ka nui o nā huaʻai, nā mea ʻai, nā kīʻaha holoʻokoʻa, a me nā protein momona, hiki iā lākou ke lilo i ka kaumaha." Hōʻike ʻo Rizzo i ka hōʻiliʻili ʻana i nā pasta a me ka palaoa holoʻokoʻa i hāʻawi ʻia i nā pulapula a me nā protein ma luna o nā ʻano kuʻuna. (BTW: He ʻoi aku ka maikaʻi o kēlā mau pī a me nā meaʻai ʻai no ʻoe?) E hoʻāʻo e lawelawe i ka pasta primavera-style me ka nui o nā mea ʻai a i ʻole me ka wai marinara ma mua o ka ʻuala i hoʻokumu ʻia i ka ʻaila. He mea maikaʻi nō hoʻi ia e hōʻoia i ka pāʻina pasta (a i ʻole kekahi pāʻina no ia mea) kahi kumu o ka protein a me nā momona momona a me nā ʻāpana e mālama ʻia, e hoʻohui ʻo ia. No laila he aha ka laina lalo o ka pasta a me ka pohō kaumaha? Inā ʻoe e hoʻāʻo nei e hoʻokuʻu i kahi mau paona, ʻaʻole pono e hoʻohiki i nā noodle āpau. E hoʻohui wale i kekahi mau mea ʻōmaʻomaʻo a mālama i kahi mana o ka ʻāpana.

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