ʻO kēia aʻo ʻana ma Carbs e hana ai iā ʻoe e noʻonoʻo hou i kāu ʻiʻo Keto Diet

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ʻO ke kumu nui o ka poʻe loea meaʻai e hoʻopiʻi i nā meaʻai haʻahaʻa haʻahaʻa ʻo ka pale ʻana i kahi pūʻulu meaʻai ʻo ia ka hoʻopaʻa ʻana i kāu mau huaora, minerala, a me nā meaʻai ʻē aʻe. (E nānā: No ke aha i kūʻē piha ai kēia Dietitian i ka ʻai Keto) He loiloi hou i kākoʻo ʻia e ka World Health Organization a paʻi ʻia ma ʻO ka Lancet hāʻawi i kā lākou hoʻopaʻapaʻa i ka pono hou. ʻO ka ʻoki ʻana i nā kalapona me he mea lā e pili ana i ke olakino, ʻoi aku hoʻi i ka wā e pili ana i hoʻokahi ʻano: fiber.

ʻO ka mea mua, he hōʻoluʻolu wikiwiki: Ma waho aʻe o ke kōkua ʻana i ka meaʻai e hele i loko o kāu ʻōnaehana digestive, hiki i ka fiber ke hoʻoikaika i ka bacteria ʻōpū olakino a hoʻoulu i kāu metabolism.

Ua loiloi ʻo WHO i nā loiloi 185 prospective a me 58 mau hoʻokolohua hoʻokolohua mai 2017 a hala i nānā i ka pilina ma waena o ka maikaʻi o ka momona a me ka olakino. Nānā lākou i ʻekolu mau hōʻailona kikoʻī kikoʻī-ka nui o nā fiber, nā kīʻaha holoʻokoʻa vs. nā hua i hoʻomaʻemaʻe ʻia, a me nā glycemic haʻahaʻa vs. kiʻekiʻe glycemic-e kuhikuhi i ka hui e pono loa i ka hoʻoholo ʻana i kahi pilikia o ka maʻi a make paha.

He aha ka mea i loaʻa iā lākou? ʻO ka hoʻokaʻawale nui loa i ka hopena olakino ka mea i loaʻa mai i nā noiʻi e hoʻohālikelike ana i nā papa kiʻekiʻe me nā ʻai liʻiliʻi.

ʻO ka poʻe i komo i ka nui o ka fiber he 15 i ka 30 pakeneka ka liʻiliʻi ma mua o ka poʻe e ʻai ana i ka nui haʻahaʻa o ka fiber e hoʻopilikia ʻia e ka hahau, ka maʻi puʻuwai, ka maʻi diabetes type 2, a me ka maʻi maʻi colorectal. Ua hōʻike pū ka hui fiber kiʻekiʻe i ke koko haʻahaʻa, ke kaumaha o ke kino, a me ka cholesterol. Ua ʻike lākou ʻo ka ʻai ʻana ma waena o 25 a me 29 grams o ka fiber i kēlā me kēia lā kahi wahi momona e hōʻike ana i ka haʻahaʻa haʻahaʻa o nā hopena olakino maikaʻi ʻole. (E pili ana: Hiki paha ke loaʻa ka nui o ka fiber i kāu meaʻai?)

Ua hōʻike ʻia ka loiloi ʻana i kahi hopena like, ʻoiai nāwaliwali, i ka wā e pili ana i nā kīʻaha holoʻokoʻa vs. ʻO ka ʻai ʻana i nā lī āpau i hōʻike ʻia i kahi hōʻemi nui aʻe no ka maʻi a me ka ʻai ʻana i nā hua i hoʻomaʻemaʻe ʻia, kahi mea e noʻonoʻo ai i ka nui o nā hua i ke kiʻekiʻe o ka fiber.

ʻO ka mea hope loa, ua nīnau ʻia ka loiloi i ka maikaʻi o ka hoʻohana ʻana i ka papa kuhikuhi glycemic ma ke ʻano he hōʻailona olakino, e ʻike ana he GI maoli ia he mea hoʻonāwaliwali loa inā he "maikaʻi" a "maikaʻi ʻole paha" kahi ʻāpana. (BTW, pono ʻoe e hōʻoki i ka noʻonoʻo ʻana i nā meaʻai e maikaʻi a maikaʻi ʻole paha.)

ʻO nā hōʻike e ʻai ana i nā ʻākeke i lalo ma ka papa kuhikuhi glycemic e hōʻemi ai i nā pilikia olakino i manaʻo ʻia he "haʻahaʻa a haʻahaʻa loa." (Hoʻonohonoho ka glycemic index i nā meaʻai ma muli o ko lākou hopena i ke kō koko, ʻoi aku ka maikaʻi o ka helu helu haʻahaʻa. Akā naʻe, paʻapaʻa ka hilinaʻi o ka papa inoa.)

ʻOiai inā ua haʻalele ʻoe i nā meaʻai haʻahaʻa-carb, ʻaʻole paha ʻoe e lawa i ka fiber. ʻO ka hapa nui o nā ʻAmelika ʻaʻole, e like me ka FDA, ka mea i manaʻo i ka fiber he "meaʻai no ke olakino olakino." ʻO ka mea ʻē aʻe, ʻo ka ʻōlelo a ka FDA o 25 grams i kēlā me kēia lā aia ma ka haʻahaʻa haʻahaʻa o ka laulā i hōʻike ʻia he maikaʻi loa i ka loiloi.

ʻO ka nūhou maikaʻi ʻaʻole paʻakikī ka loaʻa ʻana o ka fiber. Hoʻohui hou aku i nā mea kanu-nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, nā nati, a me nā legume-i kāu papaʻai e hoʻonui i kāu ʻai. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai kēlā mau kumuwaiwai kūlohelohe ʻoiai ʻoe e loaʻa i nā meaola ʻē aʻe i ka manawa like. (A me FYI, pili nā hopena loiloi i nā kumuwaiwai kūlohelohe-ua kāpae ka poʻe noiʻi i nā noiʻi e pili ana i nā mea hoʻopili.)

Inā male ʻoe i ka ʻai ʻana i ka wai-momona, hiki iā ʻoe ke hoʻopili pū i nā meaʻai e ʻūlū i ka fiber, e like me nā hua, nā avocados, a me nā lau lau, ma kahi o ka hele pololei ʻana i carnivore.

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