ʻO nā Carbohāpā maʻalahi vs.

Anter

• Ka hoʻomaopopo ʻana i nā ʻōpelu
• ʻO nā paukū maʻalahi e like me ka meaʻai māmā simplistic
• ʻAi ʻia nā mea ʻai kalbō maʻalahi
• 1. Soda
• 2. Nā meaʻai i hoʻomoʻa ʻia
• 3. Nā kuki pūʻolo
• 4. Hoʻokumu ka wai momona hua
• 5. ʻO ka palaoa palaoa
• ʻOi aku ka paʻakikī o ka carb, ʻoi aku ka maikaʻi
• Pono ʻoe e ʻai i nā carbs paʻakikī
• 1. Nā huaʻai holoʻokoʻa
• 2. Nā huaʻai momona
• 3. ʻO nā mea kanu momona
• 4. Nā pīni

Hōʻike Overview

ʻO ka Carbohidrat kahi macronutrient nui loa a ʻo kekahi o nā kumu waiwai mua o kou kino. Hoʻonawaliwali kekahi o nā papahana hoʻohaʻahaʻa kaumaha i ka ʻai ʻana iā lākou, akā ke ʻike nei ke kī i nā carbs kūpono - ʻaʻole e hōʻalo iā lākou.

Ua lohe paha ʻoe i ka ʻai ʻana i nā carbs paʻakikī ma mua o nā carbs maʻalahi. Akā ʻaʻole e haʻi mau nā lepiliʻai iā ʻoe inā he maʻalahi a paʻakikī paha ka ʻona carbohydrate.

ʻO ka hoʻomaopopo ʻana pehea e hoʻokaʻawale ʻia ai kēia mau meaʻai a pehea e hana ai i kou kino hiki ke kōkua iā ʻoe e koho i nā kālaki pono.

Ka hoʻomaopopo ʻana i nā ʻōpelu

ʻO ka Carbohidrat kahi mea waiwai nui i loaʻa i nā ʻano meaʻai like ʻole.

Hoʻohālikelike ka hapanui o mākou i nā carbs me ka berena a me ka pasta, akā hiki nō iā ʻoe ke loaʻa iā lākou i:

• huahana waiū
• nā huaʻai
• nā mea kanu
• palaoa
• hua kukui
• legume
• na anoano
• nā meaʻai momona a me nā meaʻono

Hana ʻia nā Carbohidrat i ʻekolu mau mea: fiber, starch, a me kō.

ʻO ka fiber a me ka starch he carbs paʻakikī, ʻoiai ʻo ke kō he karbona maʻalahi. Aia i ka nui o kēlā me kēia o kēia mau mea i loaʻa i ka meaʻai e hoʻoholo ai i kona ʻano momona.

ʻO nā paukū maʻalahi e like me ka meaʻai māmā simplistic

ʻO nā kālake maʻalahi he kō. ʻOiai kūlohelohe kekahi o kēia mau mea i ka waiū, ʻo ka hapa nui o nā carbs maʻalahi i kaʻai ʻAmelika e hoʻohui ʻia i nā meaʻai.

Pākuʻi ʻia nā carbs maʻalahi i nā meaʻai me:

• kō kō
• kō kōpaʻa
• syrup kānana a me ka syrup kānina kiʻekiʻe-fructose
• glucose, fructose, a me sucrose
• noʻonoʻo wai huaʻai

ʻAi ʻia nā mea ʻai kalbō maʻalahi

E hoʻāʻo e hōʻalo i kekahi o nā kumuwaiwai hoʻomaʻemaʻe maʻamau o nā carbs maʻalahi a nānā i nā mea ʻē aʻe e māʻona ai kēlā mau ʻono momona:

1. Soda

ʻAʻole maikaʻi ka soda sugary no kou olakino ma nā ʻano like ʻole. Hiki iā ʻoe ke hoʻāʻo i ka wai me ka lemona ma kahi.

2. Nā meaʻai i hoʻomoʻa ʻia

E māʻona i kou niho ʻono me nā hua, ma mua o nā mea i hoʻomoʻa ʻia i piha i nā kalakeke maʻalahi a hoʻohui ʻia i nā kō.

3. Nā kuki pūʻolo

Hoʻomoʻa i kāu waiwai ponoʻī me ka hoʻohana ʻana i nā mea pani e like me ka applesauce a i ʻole nā ​​mea hoʻonanea, a i ʻole nānā i nā hui ʻē aʻe i loaʻa nā carbs paʻakikī.

4. Hoʻokumu ka wai momona hua

ʻO kahi ala maʻalahi e hōʻalo i ka noʻonoʻo hua ka nānā pono ʻana i nā lepiliʻai. Koho mau i ka 100 pākēneka wai momona a hana i kāu ponoʻī ma ka home.

E hoʻāʻo i kā mākou papa hana no ka waiwi strawberry kiwi.

5. ʻO ka palaoa palaoa

Kūʻai e hoʻopiha ʻia i nā cereala ʻaina kakahiaka me nā wīwī kope maʻalahi. Inā hiki ʻole iā ʻoe ke keʻehi i kēia ʻano, e nānā i kā mākou papaʻai o ka palaoa kakahiaka, mai nā mea maikaʻi a i nā mea maikaʻi ʻole hoʻi no kou olakino.

ʻOi aku ka paʻakikī o ka carb, ʻoi aku ka maikaʻi

Hoʻopili nā carbs paʻakikī i nā meaola hou aʻe ma mua o nā carbs maʻalahi. ʻOi aku lākou i ka puluniu a ʻānai mālie. Hoʻomaopopo hou kēia iā lākou i ka hoʻopihapiha ʻana, ʻo ia hoʻi he koho maikaʻi lākou no ka kaohi kaumaha.

Kūpono hoʻi lākou no ka poʻe me ka maʻi diabetes type 2 no ka mea kōkua lākou i ka mālama ʻana i nā kō kō kō ma hope o ka ʻai ʻana.

ʻO ka pulupulu a me ka starch nā ʻano ʻelua o nā huʻohina paʻakikī.He mea nui ka pulupulu no ka mea hoʻonui ia i ka maʻamau o ka ʻōpū a kōkua i ka mālama ʻana i ka kolesterol.

ʻO nā kumu waiwai nui o ka fiber dietary:

• nā huaʻai
• nā mea kanu
• hua kukui
• pīni
• palaoa holoʻokoʻa

Loaʻa pū ka starch i kekahi o nā meaʻai like me ka fiber. ʻO ka ʻokoʻa ka manaʻo ʻana o kekahi mau meaʻai ʻoi aku ka starchy ma mua o ka fibrous, e like me kaʻuala.

ʻO nā meaʻai starch kiʻekiʻe ʻē aʻe:

• palaoa palaoa holoʻokoʻa
• cereal
• kulina
• ʻoka
• peas
• laiki

ʻO nā ʻōpelu kūpikipiki kahi kī i ke olakino lōʻihi. Māmā lākou i ka mālama ʻana i kahi kaupaona olakino a hiki ke kōkua i ke kiaʻi mai i ka maʻi diabetes 2 a me nā pilikia o ka maʻi maʻi i ka wā e hiki mai ana.

Pono ʻoe e ʻai i nā carbs paʻakikī

E hoʻopili pono i nā huaʻalea o kēia mau lā ma ke ʻano he maʻa mau o kāu papaʻai.

1. Nā huaʻai holoʻokoʻa

ʻO nā kīʻaha piha nā kumuwaiwai maikaʻi o ka fiber, a me ka potassium, ka magnesium, a me ka selenium. Koho i nā hua liʻiliʻi holoʻokoʻa e like me ka quinoa, buckwheat, a me ka pasta-palaoa holoʻokoʻa.

2. Nā huaʻai momona

ʻO kekahi o kēia mau ʻāpala, hua, a me ka maiʻa. Hōʻalo i nā hua kēpau no ka mea maʻamau ka syrup i hoʻohui ʻia.

3. ʻO nā mea kanu momona

ʻAi hou i kāu mau mea ʻai āpau, e like me broccoli, nā lau lau, a me nā kāloti.

4. Nā pīni

Ma waho o ka fiber, eia nā kumu maikaʻi o ka folate, ka hao, a me ka potassium.

Ke koho nei i nā carbs kūpono hiki ke hoʻolōʻihi i ka manawa a me ka hoʻomaʻamaʻa. Me kahi wahi noiʻi iki a me ka maka hoihoi no nā lepiliʻai, hiki iā ʻoe ke hoʻomaka i nā koho olakino e hoʻoikaika i kou kino a pale iā ia mai nā pilikia lōʻihi.

Hana ʻia nā Carbbs i ka fiber, starch, a me nā kō. Paipai ka American Diabetes Association e kiʻi iā 25 a 35 mau huna o nā fiber i kēlā me kēia lā.