ʻO kaʻai manuahi-ʻole, ʻai ʻole palaoa

Anter

• ʻO ka pōʻaiapili o nā Carbohidrat
• Carbbs maikaʻi, Carbs maikaʻi ʻole
• ʻO kaʻai manuahi-ʻole, ʻai ʻole palaoa
• He aha nā meaʻai e ʻai ai
• Ka Laina Lalo

ʻOkoʻa ka poʻe. ʻAʻole holo pono ka mea e hana ai no kekahi.

Ua loaʻa i nā papa ʻaina low-carb ka mahalo nui i ka wā i hala, a nui ka poʻe i manaʻo he hopena kūpono paha ia i kekahi o nā pilikia olakino nui loa o ka honua.

Eia naʻe, ʻo ka ʻoiaʻiʻo ʻaʻole ka low-carb no nā mea āpau.

ʻAʻole makemake kekahi poʻe e ʻai i ka low-carb, ʻaʻole manaʻo maikaʻi nā poʻe ʻē aʻe i ka hana ʻana a pono ʻole paha ia.

Eia kekahi, ʻo ka poʻe e ʻeleu kino a hana i nā hana anaerobic he nui e like me ka sprinting a hāpai ʻana i nā paona e pono i nā carbs hou aʻe i kā lākou papaʻai e holo pono.

Hōʻike kēia ʻatikala i kahi koho olakino maikaʻi i nā papaʻai low-carb.

ʻO ka pōʻaiapili o nā Carbohidrat

ʻO Carbohidrat kahi macronutrient kontroversial.

Wahi a kekahi he ʻāpana koʻikoʻi ia o ka papaʻai, koʻikoʻi no ka lolo a pono e hoʻonui i ka hapalua o kāu loaʻa ʻana o ka calorie, ʻoiai ʻo kekahi e nānā ia mea ma mua o ka lāʻau make.

E like me ka pinepine, pili ka ʻoiaʻiʻo i ka pōʻaiapili.

ʻO ka poʻe i nui i ka momona, diabetic a hōʻike i nā hōʻailona ʻē aʻe o nā haunaele metabolic i pili pinepine ʻia me ka papaʻai Komohana, e pōmaikaʻi paha lākou i ka ʻai ʻana i ka papaʻai momona momona, momona momona.

Ma ka liʻiliʻi loa, hōʻike nā hōʻike e ʻoi aku ka maikaʻi o kēia ʻano papaʻai ma mua o ka papaʻai momona momona i paipai pinepine ʻia (1, 2,).

Eia nō naʻe, no ka poʻe me ka ʻole o nā pilikia metabolic, ʻoi aku ke olakino a me ka hana, pono ʻole ka papaʻai low-carb.

ʻOiai pono e hemo i nā carbs āpau e pono ai e hoʻohuli i ka hana metabolic e pili ana i ka maʻi metabolic a me ka momona, lawa paha ka pale ʻana i nā carbs maikaʻi loa e pale ai i kēia mau pilikia ma mua.

Hiki i nā kānaka he nui me ka momona a diabetes paha ke loaʻa ka pōmaikaʻi mai ka kaupalena ʻana i kā lākou lawe ʻana i ka momona a i ʻole ka ukali ʻana i kahi papaʻai low-carb. No nā kānaka olakino, pono ʻole kēia ʻano papaʻai.

Carbbs maikaʻi, Carbs maikaʻi ʻole

Ua ola nā heluna he nui i nā ola olakino ke lōʻihi lākou e ʻai ai i nā meaʻai maoli ʻole i hana ʻole ʻia, me ka nānā ʻole i ka ʻike momona.

ʻO nā Okinawans a me Kitavans nā hiʻohiʻona ʻelua o nā heluna kanaka me nā papa ʻaina kiʻekiʻe a me ke olakino maikaʻi loa.

Ua mau ke olakino o kēia poʻe a hiki i ka hoʻolauna ʻia ʻana o nā meaʻai o kēia au e like me ke kō a me nā carbs refined.

Ua ʻai pū kekahi mau lehulehu ma ʻAsia i nā papaʻai kiʻekiʻe i loko o nā carbs, ʻoiai ke mālama nei i ke olakino kūikawā, ma ka liʻiliʻi i hoʻohālikelike ʻia me ka awelika ʻAmelika.

Hōʻike kēia ʻaʻole ka carbs per se ke kumu o nā pilikia, akā ʻo nā carbs maikaʻi ʻole, me nā meaʻai ʻōpala like ʻole e hōʻike ana i ka papaʻai Komohana.

Inā ʻoe olakino a ʻeleu hoʻi, ʻaʻohe kumu maoli e hōʻalo ai i nā kumuwaiwai olakino olakino e like me kaʻuala, nā huaʻai a me nā kīʻaha holoʻokoʻa.

Hōʻalo i nā kālapa i hoʻomaʻemaʻe ʻia e like me ka palaoa keʻokeʻo a me ke kō. Eia nō naʻe, no ka poʻe olakino, ʻaʻohe kumu koi e hōʻalo i nā carbs i hoʻomaʻemaʻe ʻole ʻia mai nā meaʻai āpau.

ʻO kaʻai manuahi-ʻole, ʻai ʻole palaoa

Manaʻo ka poʻe he nui i ke kō a hoʻomaʻemaʻe ʻia i ka palaoa palaoa i waena o nā meaʻai maikaʻi ʻole i ka papaʻai kanaka.

ʻO kekahi o nā pono olakino o ka hoʻolauleʻa momona a me nā paleo kumu mai ka hoʻopau ʻana i kēia mau mea ʻelua, me nā momona trans a me nā mea olakino ʻē aʻe o nā meaʻai i hoʻoponopono ʻia.

Hoʻohālikelike ka ʻai kō ʻole a kō ʻole i ka palaoa i kaʻai paleo akā hoʻohui ʻia me ka waiū momona momona a me nā kumu waiwai kōmi olakino olakino.

ʻO ka nānā i ka meaʻai maikaʻi - ke koho ʻana i nā kumu maikaʻi o ka momona, protein a me nā kālaki.

• Rula # 1: Hōʻalo i nā kō i hoʻohui ʻia.
• Rula # 2: Hōʻalo i ka palaoa i hoʻomaʻemaʻe ʻia.
• Rula # 3: Hōʻalo i nā momona trans.
• Rula # 4: Mai inu i nā calories (ʻaʻohe soda, wai momona huaʻai).
• Rula # 5: ʻAi i nā meaʻai maoli, ʻai ʻole ʻia.

Ma ka pili ʻana i kēia mau rula, e hōʻalo wale ʻoe i ka hapa nui o nā kumu o nā carbs i hoʻomaʻemaʻe ʻia i kāu papaʻai.

ʻO ka papaʻai kō ʻole, kōpaʻa palaoa e nānā pono i nā meaʻai āpau a pale i nā meaʻai i hana ʻia, ʻo ia hoʻi nā mea i loaʻa ke kō, ka momona trans a me ka palaoa i hoʻomaʻemaʻe ʻia.

He aha nā meaʻai e ʻai ai

He mea nui e koho i nā meaʻai maoli ʻole i hana ʻole ʻia e like me kahi mea āu e ʻike ai i ke kūlohelohe.

E like me ma mua, hiki iā ʻoe ke ʻai i ka ʻiʻo, ka iʻa, nā hua manu, nā huaʻai, nā huahana waiū momona piha, nā mea kanu, nā nati a me nā ʻanoʻano.

Akā i kēia manawa hiki iā ʻoe ke hoʻohui i nā carbs olakino i ka hui.

• ʻErspala: ʻUala, ʻuala, kalo, etc.
• Nā mānoanoa holoʻokoʻa: Laiki, ʻoka, quinoa, etc.
• Nā huaʻai: Maiʻa, ʻoma, ʻalani, pears, hua, a pēlā aku.
• Nā mea kanu: Broccoli, kāliflower, kāloti, a pēlā aku.

ʻOiai ʻo ka uala ma waho o ka nīnau no ka papaʻai momona haʻahaʻa a he koho maikaʻi ʻole paha ia no ka poʻe momona, he ʻano maikaʻi loa lākou, momona loa a hoʻopihapiha loa i ka meaʻai.

Hōʻalo wale i nā huahana ʻuala palai e like me nā wīwī a me nā ʻāpana.

Nui a hewahewa nā kumu wai holoʻokoʻa e koho ai, e like me kaʻuala, ʻoka, ʻoma, ʻalani, hua, broccoli a me nā kāloti.

Ka Laina Lalo

No ka poʻe a makemake e noho i ke olakino, hoʻoikaika kino maʻamau a me ka hōʻalo i ka hapa nui o nā meaʻai i hana ʻia kahi hoʻolālā maikaʻi loa.

ʻAʻole pono ʻoe e hāhai i ka papaʻai low-carb. ʻO kaʻai kō ʻole, ʻaʻai palaoa, kālele nui ʻia i nā meaʻai maoli, i ʻae iā ʻoe e mālama i kou olakino.

ʻAʻole ia i maʻalahi ma mua o kēlā.