3 mau ʻōlelo aʻoaʻo wikiwiki no ka heluhelu ʻana i nā lepiliʻai pono

Anter

• 1. Ehia ia mau lawelawe?
• 2. E nānā no ka puluniu
• 3. E ʻike i kāu kō
• Hiki i nā sugars i hoʻohui ʻia ke hoʻopili pū:
  
• ʻO ka ʻike pehea e heluhelu ai i nā lepili hiki ke kōkua iā ʻoe e loaʻa i nā meaʻai e pono ai

Mai ke ʻano o ka nui o ka lawelawe ʻana i ka nui o ka fiber i kahi meaʻai.

Ua hana ʻia ka lepili ʻoiaʻiʻo Nutr e hāʻawi iā mākou, ka mea kūʻai, ʻike i ka mea i loko o kā mākou meaʻai, mai ka nui o ka sodium a me ka fiber i loko o kahi pahu cereal a hiki i ka nui o nā lawelawe i kahi pahu waiū.

ʻO ka ʻike i kēia ʻike hiki ke kōkua iā ʻoe e alualu i nā macronutrients, e hōʻoia e loaʻa ana iā ʻoe ka nui o nā wikamina a me nā minelala i kāu papaʻai, a hiki ke kōkua i ka mālama ʻana i kekahi mau ʻano mau.

Ke hiki mai i ka meaʻai - nā mea āpau mai ka nui o ka ʻāpana
i ka nui o ke kō e pono ai i kāu papaʻai - ʻoi aku ka maikaʻi o ke kūkā ʻana
me kahi mea mālama ola i hiki ke kākoʻo iā ʻoe i ka loiloi ʻana i kāu mau pono.

ʻOiai ka hapanui o kaʻu mau mea kūʻai aku i kahi ʻike e pili ana i ka heluhelu ʻana i nā lepiliʻai, aia kekahi mau mea maopopo ʻole e pili ana i kekahi o nā ʻano o lākou.

No laila, inā ʻaʻole maopopo iā ʻoe pehea e heluhelu ai i ka lepili ʻoiaʻiʻo a makemake paha ʻoe e hoʻomaopopo i ke kumu o ka maikaʻi o ka hoʻoholo ʻana i ka meaʻai maikaʻi loa ke kūʻai ʻana i ka meaʻai, eia ʻekolu mau ʻōlelo aʻoaʻo i ʻae ʻia e ka dietitian i nā nīnau maʻamau e pili ana i nā lepiliʻai.

1. Ehia ia mau lawelawe?

Maʻalahi e huikau ma waena o ka nui o ka lawelawe ʻana, nā lawelawe ma ka ipu, a me ka nui o ka meaʻai. E hoʻomaka ai, eia kahi rundown wikiwiki:

• Ka lawelawe ʻana i ka nui ʻo ia ka nui a ʻāpana paha o ka huahana i
  kūlike ia i ka nui o nā meaola i helu ʻia. Nā ʻike āpau i hāʻawi ʻia i loko o ka
  Hoʻokumu ʻia ka lepili ʻoiaʻiʻo Nutr ma ka nui o ka lawelawe ʻana i helu ʻia.
• Ke lawelawe nei i kēlā me kēia pahu ʻo ka nui o nā lawelawe i kēlā me kēia pahu.
• Ka nui o ka ʻāpana ʻaʻole i loaʻa ma ka lepili ʻoiaʻiʻo Nutr.
  ʻOkoʻa ia no kēlā me kēia mea e pili ana i kā lākou mau pahuhopu olakino a me nā pono e like me
  inā he kūlana olakino kā lākou. Eia kekahi, ka ʻāpana ʻāpana i ʻōlelo ʻia no kēlā me kēia
  ʻaʻole like ke kanaka me ka nui o ka lawelawe i helu ʻia ma ka pūʻolo
  inā ʻoe e hoʻokele i kahi ʻano e like me ka maʻi kō.

Ke ʻike pono ʻoe i ka nui o ka lawelawe ʻana o ka meaʻai, aia ma lalo o ke poʻo inoa ʻo Nutr Facts, ua hiki i ka manawa e noʻonoʻo ai i ke ʻano o kēia no ka lepili holoʻokoʻa.

E hoʻohana kākou i kahi ʻeke o ka pasta ma ke ʻano he laʻana.

Inā ʻōlelo ka nui o ka lawelawe ʻana he 1 kīʻaha o ka pasta, ʻo ka ʻike pili pono ma lalo o ka nui o ka lawelawe ʻana (nā momona, nā kōpaka, nā protein, nā sugars, nā pulupulu) pili wale nō i kēlā ʻapu kīʻaha pasta.

ʻO kēlā, hiki ke hoʻoponopono i nā nui e lawelawe ana i nā pahuhopu olakino olakino. ʻO kahi laʻana, inā he ʻaʻaʻa hoʻomanawanui ʻoe a makemake paha e loaʻa i ke kaupaona, pono ʻoe e hoʻonui i ka nui o kāu ʻāpana. ʻO kēia ka mea e hoʻonui ʻoe i ka nui o ka lawelawe ʻana.

Makemake paha ʻoe e hoʻonui i kāu nui i ʻelua mau lawelawe (2 kīʻaha) ma mua o 1 kīʻaha. ʻO kēia ke kumu o ka ʻike no ka meaola i hāʻawi ʻia, no kēlā me kēia lawelawe ʻana, e pāpālua ʻia hoʻi.

2. E nānā no ka puluniu

Hoʻomaopopo ka hapanui o mākou i ka fiber he mea nui ia o kā mākou papaʻai. Akā ehia mau ʻAmelika e ʻai maoli nei i ka lawa o ka fiber i kēlā me kēia lā? E like me ka mea i hiki, ʻaʻole. A ʻo kēia kahi e kōkua ai kahi lepili Nutrite label.

ʻO ka mea i koi ʻia i ka lā o ka fiber i pili i ka makahiki, ka wahine, a me ka lawe ʻana o ka calorie. Hōʻike nā alakaʻi laulā nui mai ka National Academy of Science i nā mea i loaʻa i kēlā me kēia lā:

Inā ma lalo o 50 mau makahiki:

• wahine:
  25 gram
• kāne:
  38 gram

Inā ma luna o 50:

• wahine:
  21 gram
• kāne:
  30 gram

E nānā i nā gram o ka fiber ma kēlā me kēia lawelawe ma kahi lepili Nutrite. Pahuhopu i nā meaʻai i ʻoi aku ka nui o ka fiber, ma ka liʻiliʻi he 5 gram no kēlā me kēia lawelawe.

Hoʻolālā ʻia ka lepili ʻoiaʻiʻo Nutr e helu i ka pākēneka o nā meaola āpau i ka huahana, e like me ka fiber dietary, i hoʻokumu ʻia ma ka Daily Values ​​pākēneka (DV%). Hoʻomaulia ʻia kēia mau pākēneka ma ke kumu o ka ʻai ʻana o kekahi kanaka i kahi maʻamau o 2000 mau calorie i kēlā me kēia lā.

He mea nui e hoʻomanaʻo i kēlā me kēia manawa ʻo 2000 calories
ʻoi aʻe o kahi kulekele. ʻOkoʻa nā koina papaʻai a kēlā me kēia.

Ke nānā ʻoe i nā pākēneka o kekahi o nā meaola ma kahi lepili, ʻo kēlā me kēia mea he 5 pākēneka a ʻoi iki paha e manaʻo ʻia he haʻahaʻa. ʻO kēlā me kēia 20 pākēneka a ʻoi paha e manaʻo ʻia he kiʻekiʻe.

ʻO ka pulupulu kekahi o kēlā mau mea momona ma ka lepili e kūpono i ka pae kiʻekiʻe. I nā huaʻōlelo ʻē aʻe, e nānā i nā meaʻai me kahi fiber DV ma kahi o 20 pākēneka no kēlā me kēia lawelawe.

3. E ʻike i kāu kō

Aia nō i ka nui o nā kūkā kamaʻilio e pili ana i ka pilikia o ka hoʻohui kō e pili ana i ke olakino. Hiki nō naʻe, ke ʻaelike ʻia ma ka mea laulā, ʻo ka hapa nui o ke kō i kēlā me kēia lā e pono e haʻahaʻa.

Ma mua o ke komo ʻana i loko o kahi mea kō i hoʻohui pono ʻia no hoʻokahi lā, e kamaʻilio mua e pili ana i ka ʻokoʻa ma waena o nā huakeke a me nā kō i hoʻohui ʻia:

• Huina kō ʻo ka huina nui o nā kō i loaʻa i
  kahi huahana, kūlohelohe ʻelua (e like me nā kō i ka hua a me ka waiū) a hoʻohui ʻia.
• Pākuʻi ʻia nā kō e kuhikuhi wale i ka nui o ke kō
  ua hoʻohui ʻia i ka wā o ka hana ʻana i ka huahana meaʻai.

Hiki i nā sugars i hoʻohui ʻia ke hoʻopili pū:

• syrup kānana kiʻekiʻe-fructose
• papa kō
• meli
• syrup maple
• nā mea kanu a me nā wai momona paha
• syrup laiki mānoanoa

I kēia manawa i ka nui.

Paipai ka American Heart Association i nā wahine e ʻai ma mua o 24 mau huna o ke kō i hoʻohui ʻia i kēlā me kēia lā a ʻaʻole ʻai nā kāne ma mua o 36 gram. I nā huaʻōlelo ʻē, kēia ke ʻano:

• no ka mea
  wahine: 6 mau puna o ke kō, a i ʻole 100 calories
• no ka mea
  kāne: 9 teaspoons o kō, a i ʻole 150 calories

ʻO kēlā, ʻoi aku ka māmā o ka. Paipai lākou i ka lehulehu e ʻai i ka nui ma mua o 10 pākēneka o kēlā me kēia lā calorie mai nā kō i hoʻohui ʻia.

E like me ka hihia me ka nui o nā pilikia e pili ana i ka meaʻai, hoʻololi nā ʻōlelo aʻoaʻo ma muli o ke kanaka a me ko lākou mau pono.

ʻOiai he mea nui ka nānā ʻana i kāu loaʻa ʻana o ke kō i kēlā me kēia lā, ʻokoʻa nā kumu o ka hana ʻana pēlā mai kēlā me kēia kanaka. No kekahi, mālama paha i ke olakino waha. No kekahi poʻe, no ka pono ʻole e hoʻokele a hoʻohaʻahaʻa paha i ka makaʻu o nā wā mau, e like me ka maʻi kō a me nā maʻi puʻuwai.

ʻO ka ʻike pehea e heluhelu ai i nā lepili hiki ke kōkua iā ʻoe e loaʻa i nā meaʻai e pono ai

ʻO kou olakino ponoʻī a me kahi mākaʻikaʻi heluhelu-lepili hoʻohui i kahi mea hana hou e kōkua iā ʻoe e kaohi i kou olakino ponoʻī.

Mai ka hoʻomaopopo ʻana pehea e hoʻopili ai ka nui o ka lawelawe i ka lepili holoʻokoʻa i ke aʻo ʻana i ka manaʻo o ka DV%, me ka hoʻohana ʻana i kēia ʻike i hiki ke hōʻike inā ʻoe e hoʻomāhuahua i kou kino me ka lawa o nā meaʻai e pono ai.

ʻO McKel Hill, MS, RD, ka mea nāna i hoʻokumu i Nutr Stripped, kahi pūnaewele ola olakino i hoʻolaʻa ʻia no ka hoʻomaikaʻi ʻana i ke olakino o nā wahine ma ka honua holoʻokoʻa ma o nā kuhikuhi ʻana, nā ʻōlelo aʻoaʻo, ka hoʻoikaika kino, a me nā mea hou aʻe. ʻO kāna puke kuke, "Nutr Stripped," kahi mea kūʻai aku maikaʻi loa loa, a ua hōʻike ʻia ʻo ia i ka Magazine Magazine a me ka Magazine Health Women.