No ke aha e maikaʻi ʻole ai nā Carbs hoʻomaʻemaʻe iā ʻoe

Anter

• He aha nā kāpena hoʻomaʻemaʻe?
• ʻO nā hua i hoʻomaʻemaʻe ʻia ʻoi aku ka haʻahaʻa o ka fiber a me nā micronutrients
• Hiki i nā Carbs i hoʻomaʻemaʻe ke hoʻokele i ka ʻai nui a hoʻonui i ka makaʻu o ka momona
• ʻO nā Carbs i hoʻomaʻemaʻe ʻia e hoʻonui i ka makaʻu o ka maʻi puʻuwai a me ka maʻi maʻamau o 2
• ʻAʻole hewa nā Carbs a pau
• Lawe i ka Home Message

ʻAʻole like nā carbs āpau.

ʻO ka nui o nā meaʻai āpau i kiʻekiʻe i nā carbs ke olakino maikaʻi a maikaʻi ʻole.

Ma ka ʻaoʻao ʻē aʻe, ua kāʻili ʻia nā carbs refined a maʻalahi paha i ka hapa nui o nā meaola a me nā fiber i lawe ʻia.

Pili ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe nui ʻia i nā maʻi he nui, e like me ka momona, nā maʻi puʻuwai a me ka maʻi kōkō ʻelua.

ʻAe ʻane ʻae ka loea o nā meaʻai pono āpau e kaupalena ʻia nā carbs i hoʻomaʻemaʻe ʻia.

Eia nō naʻe, ʻo lākou nō ka mea nui ke kumu o nā carbs dietary i nā ʻāina he nui.

Hōʻike kēia ʻatikala i nā carbs i hoʻomaʻemaʻe ʻia, a no ke aha lākou e maikaʻi ʻole ai no kou olakino.

He aha nā kāpena hoʻomaʻemaʻe?

Hoʻomaopopo pū ʻia nā kālapa i hoʻomaʻemaʻe ʻia me nā carbs maʻalahi a i ʻole nā ​​kāpena hana.

ʻElua ʻano nui:

• Kālepa: Hoʻomaʻemaʻe a hana ʻia nā kō, e like me ka sukosa (kōpaʻa kōpaʻa), syrup kānana kiʻekiʻe fructose a me syrup agave.
• Nā hua e hoʻomaʻemaʻe ʻia: He mau mānoanoa kēia i kāʻili ʻia i nā ʻāpana fibrous a me nā mea momona. ʻO ke kumu waiwai nui ka palaoa keʻokeʻo i hana ʻia mai ka palaoa i hoʻomaʻemaʻe ʻia.

Ua kāʻili ʻia nā carbs i hoʻomaʻemaʻe ʻia ma kahi o nā fiber, nā wikamina a me nā minelala. No kēia kumu, hiki iā lākou ke noʻonoʻo ʻia he "hakahaka" nā calorie.

Hōʻale koke ʻia lākou, a loaʻa kahi papa kuhikuhi glycemic kiʻekiʻe. ʻO kēia ke alakaʻi nei lākou i nā spike wikiwiki i ke kō kō a me nā kiʻekiʻe o ka insulin ma hope o ka ʻai ʻana.

ʻO ka ʻai ʻana i nā mea kiʻekiʻe ma ka papa kuhikuhi glycemic ua hoʻopili ʻia i ka ʻai nui a hoʻonui i ka nui o nā maʻi (,).

ʻO ka mea kaumaha, ʻo nā kō a me nā hua i hoʻomaʻemaʻe ʻia kahi ʻāpana nui loa o ka huina o ka carbohydrate i loko o nā ʻāina he nui (,,).

ʻO nā kumuwaiwai papaʻai nui o nā carbs i hoʻomaʻemaʻe ʻia ka palaoa keʻokeʻo, ka berena keʻokeʻo, ka laiki keʻokeʻo, nā pā, nā soda, nā mea ʻai māmā, nā meaʻono, nā mea momona, nā mea ʻai kakahiaka a me nā kō i hoʻohui ʻia.

Hoʻohui pū ʻia lākou i nā ʻano meaʻai like ʻole i hana ʻia.

Hoʻopiha ʻia nā kāpena kāpili i nā hake a me nā ʻano hua i hana ʻia. He mau calori ʻole lākou a alakaʻi i nā spike wikiwiki i ke kō a me nā kiʻekiʻe o ka insulin.

ʻO nā hua i hoʻomaʻemaʻe ʻia ʻoi aku ka haʻahaʻa o ka fiber a me nā micronutrients

ʻOi loa nā kīʻaha piha i ka fiber diet ().

Loaʻa iā lākou ʻekolu mau ʻāpana nui (,):

1. Bran: ʻO ka papa o waho paʻakikī, i loaʻa nā fiber, nā minelala a me nā antioxidants.
2. Kelemānia: ʻO ke kumu waiwai waiwai, loaʻa nā carbs, momona, protein, vitamins, minerals, antioxidants a me nā mea kanu.
3. Endosperm: ʻO ka papa waena, i loaʻa ka hapa nui o nā carbs a me nā protein.

(Kiʻi mai SkinnyChef).

ʻO ka bran a me ka germ ka ʻāpana momona o nā hua āpau.

Loaʻa iā lākou i nā nui o nā meaola he nui, e like me ka fiber, nā huaʻai B, ka hao, ka magnesium, ka phosphor, ka manganese a me ka selenium.

I ke kaʻina hana no ka hoʻomaʻemaʻe, hemo ka bran a me ka germ, a me nā meaola āpau i loaʻa iā lākou ().

ʻAʻole waiho kēia i kahi fiber, nā huaora a me nā minelala i nā hua i hoʻomaʻemaʻe ʻia. ʻO ka mea wale nō i koe ka wikiwiki i ʻeli ʻia me ka protein liʻiliʻi.

Ke ʻōlelo ʻia nei, hoʻonui kekahi mau mea hana i kā lākou huahana me nā wikamina synthetic e pani no kekahi o nā nalo o nā meaola.

Inā maikaʻi a maikaʻi ʻole nā ​​wikamina synthetic e like me nā wikamina kūlohelohe i hoʻopaʻapaʻa lōʻihi ʻia. Eia nō naʻe, ʻae ka hapanui o ka poʻe i ka loaʻa ʻana o kāu mau meaʻai mai nā meaʻai āpau ke koho ʻoi loa ().

ʻO nā papaʻai kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia hoʻi e haʻahaʻa i ka fiber. Ua hoʻopili ʻia nā papaʻai low-fiber me ka hoʻonui ʻia o nā maʻi e like me ka maʻi puʻuwai, momona, ʻano diabetes 2, maʻi ʻaʻai kolona a me nā pilikia digestive (,,).

Ke hoʻomaʻemaʻe ʻia nā hua, kokoke e lawe ʻia nā fiber, nā wikamina a me nā minelala mai iā lākou. Hoʻonui kekahi o nā mea hana i kā lākou huahana me nā wikamina synthetic ma hope o ka hana ʻana.

Hiki i nā Carbs i hoʻomaʻemaʻe ke hoʻokele i ka ʻai nui a hoʻonui i ka makaʻu o ka momona

ʻO kahi ʻāpana nui o ka heluna kānaka kaupaona a obesity paha. ʻO ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia paha kekahi o nā kumu nui (,).

Ma muli o ka haʻahaʻa o ka fiber a ʻai koke ʻia, hiki i ka ʻai ʻana i nā kāpena i hoʻoheheʻe ʻia ke kumu i nā hoʻohuli nui i nā pae kō kō. Hiki i kēia ke hāʻawi i ka ʻai nui ().

ʻO kēia no ka mea ʻo nā meaʻai kiʻekiʻe ma ka papa kuhikuhi glycemic hāpai i ka piha manawa pōkole, hoʻokahi hola paha ka lōʻihi. Ma ka ʻaoʻao ʻē aʻe, nā mea ʻai haʻahaʻa ma ka papa kuhikuhi glycemic e hāpai i ka manaʻo piha o ka piha, kahi e hala ma kahi o ʻelua a ʻekolu mau hola (,).

Kūleʻa ke kō i ke kō ma kahi o hoʻokahi hola a ʻelua paha ma hope o ka ʻai ʻana i kahi pāʻina kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia. Paipai kēia i ka pōloli a hoʻonāukiuki i nā ʻāpana o ka lolo e pili ana i ka uku a me ka ʻiʻini ().

Hoʻokomo kēia mau hōʻailona iā ʻoe e makemake hou i ka meaʻai, a ʻike ʻia ke kumu o ka ʻai nui ʻana ().

Ua hōʻike pū kekahi nā loiloi lōʻihi e pili ana ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia me ka momona o ka ʻōpū i hoʻonui ʻia i loko o ʻelima mau makahiki (,).

Eia kekahi, ʻo nā carbs i hoʻomaʻemaʻe ʻia ka mea e hoʻonā i ka kino. Ua kuhi ka poʻe loea he hoʻokahi paha kēia o nā kumu papaʻai mua loa o ka pale ʻana o leptin a me ka momona (,).

Hoʻokumu nā carbs i hoʻomaʻemaʻe ʻia i nā spike wikiwiki i ke kō a me nā kiʻekiʻe o ka insulin, a e hōʻona ʻoe i kahi manawa pōkole. Hāpai ʻia kēia e ke kulu o ke kō kō, ka pōloli a me ka ʻiʻini.

ʻO nā Carbs i hoʻomaʻemaʻe ʻia e hoʻonui i ka makaʻu o ka maʻi puʻuwai a me ka maʻi maʻamau o 2

Maʻamau ka maʻi puʻuwai, a i kēia manawa ka mea pepehi kanaka nui loa o ka honua.

ʻO ka maʻi diabetes Type 2 kekahi maʻi maʻamau, e loli ana ma kahi o 300 miliona mau kānaka ma ka honua holoʻokoʻa.

Loaʻa i ka poʻe me ka maʻi diabetes type 2 ka pilikia nui i ka hoʻomohala ʻana i nā maʻi puʻuwai (,,).

Hōʻike nā noiʻi e pili ana ka ʻai nui o nā carbs refined me nā kūpaʻa o ka insulin a me nā kiʻekiʻe o ke kō o ke kō. ʻO kēia kekahi o nā hōʻailona nui o ka maʻi kōkō ʻelua (,,).

Hoʻonui ka carbs hoʻomaʻemaʻe i nā pae triglyceride koko. He kumu pilikia kēia no nā maʻi puʻuwai a me ka maʻi kōkō ʻelua ((,,).

Ua hōʻike ʻia kahi noiʻi i nā mākua Pākē ma mua o 85% o ka nui o ka loaʻa ʻana o ka carbohydrate mai nā kāpena i hoʻomaʻemaʻe ʻia, ka laiki keʻokeʻo a me nā hua palaoa i hoʻomaʻemaʻe ʻia ().

Ua hōʻike ʻia kahi noiʻi i ka poʻe i ʻai i nā ʻākia i hoʻomaʻemaʻe nui ʻia ʻelua a ʻekolu paha manawa ʻoi aku paha ka loaʻa ʻana o ka maʻi puʻuwai, hoʻohālikelike ʻia i ka poʻe i ʻai i ka liʻiliʻi.

Hoʻonui ka carbs i hoʻomaʻemaʻe ʻia i nā triglycerides koko, nā pae kō kō a kū i ke kūpaʻa o ka insulin. ʻO kēia mau mea āpau he mau pilikia pilikia no ka maʻi puʻuwai a me ka maʻi kōkō ʻelua.

ʻAʻole hewa nā Carbs a pau

ʻO ka ʻai ʻana i ka nui o nā ʻākia i hoʻomaʻemaʻe ʻia hiki ke loaʻa i nā hopena olakino maikaʻi ʻole. Eia naʻe, ʻaʻole maikaʻi ʻole nā ​​kāhū āpau.

ʻO kekahi waiwai-momona, ʻoi loa ke olakino. ʻO kēia nā kumuwaiwai maikaʻi loa o ka fiber, nā wikamina, nā minelala a me nā ʻano mea kanu pono like ʻole.

ʻO nā meaʻai momona-momona e pili ana i nā mea kanu, nā huaʻai, nā legume, nā aʻa aʻa a me nā hua holoʻokoʻa, e like me ka ʻoka a me ka bale.

Inā ʻaʻole ʻoe e ukali i kahi papaʻai kapu ʻia e ka ʻona, ʻaʻole loa he kumu e hōʻalo ai i kēia mau meaʻai no ka mea loaʻa nā carbs.

Eia ka papa inoa o 12 mau meaʻai kiʻekiʻe-momona i olakino maikaʻi loa.

ʻO nā meaʻai āpau i piha i nā kalebona ke ola maikaʻi loa. Hoʻopili kēia i nā mea kanu, nā huaʻai, nā legume, nā aʻa aʻa a me nā hua holoʻokoʻa.

Lawe i ka Home Message

No ke olakino maikaʻi (a me ke kaupaona), e hoʻāʻo e loaʻa ka hapanui o kāu carbs mai nā meaʻai āpau.

Inā hele mai kahi meaʻai me kahi papa inoa lōʻihi o nā mea hoʻohui, ʻaʻole paha ia kahi kumu ʻona maikaʻi.