No ke aha ʻaʻole ʻino loa kāu ʻaina kakahiaka

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Ma kona kolamu, Pehea e ai, Refzine29 punahele a ka mea ʻai ʻoluʻolu intuitive ʻO Christy Harrison, MPH, RD kōkua iā ʻoe e hana pēlā ma ka pane ʻana i nā nīnau no ka meaʻai a me ka meaʻai.

Pehea ka hewa o ka ʻai ʻana i ka ʻaina kakahiaka? Ua pāpā mai kaʻu acupuncturist iaʻu no ka loaʻa ʻana o ka hua a me ka oatmeal no ka ʻaina kakahiaka no ka mea ua ʻōlelo ʻo ia e pīpī i kaʻu kō kō i ka mea mua i ke kakahiaka.

He nīnau nui kēia, a lohe nui au i kaʻu mau mea kūʻai mai. ʻO ka pane pōkole, ʻaʻole "maikaʻi" ka ʻaina kakahiaka momona, akā ʻaʻole paha ia e hōʻoluʻolu mau iā ʻoe.

ʻOiai ʻaʻole ʻo ka acupuncturist ka mea maikaʻi loa e lawe i ka ʻōlelo aʻo meaʻai mai (no ka laʻana, ʻaʻole wau e kapa i ka oatmeal a me nā huaʻai he "suary," ʻoiaʻiʻo, akā ʻoi aku ka nui ma hope aku), ua pololei kāu ʻai ʻana i ke kōkua ʻana i nā ʻakika wale nō. ʻoi aku ka wikiwiki o ka piʻi ʻana o ke kō koko ma mua o ka loaʻa ʻana o kekahi mea i ʻoi aku ke kaulike, me ka protein, ka momona, a i ʻole ka fiber i hoʻohui ʻia i nā kaʻa.

ʻO ia no ka mea ke ʻai ʻoe i nā mea ʻaiaola, wāwahi kāu ʻōnaehana digestive iā lākou i loko o kahi ʻano kō i kapa ʻia ʻo glucose, ʻo ia ke kumu mua o ka wahie no nā pono o kou kino. ʻO ka kōpaʻa he ʻano kōpaka. ʻO ka ʻoiaʻiʻo, ʻo nā kōpaʻa āpau he mau kāhāhā - akā ʻaʻole nā ​​kōpike āpau i nā kō (ʻo nā ʻano ʻē aʻe o nā carbs he starches a me nā fiber). Ma keʻano laulā, ua ʻoi aku ka wikiwiki o ka haki ʻana o nā kō i ka glucose ma mua o nā ʻano kalapona ʻē aʻe.

ʻO ka manaʻo kēia inā he ʻaina kakahiaka nui kou, ʻaʻole ʻoe e hauʻoli no ka lōʻihi. Akā, inā ʻoe e ʻai i nā kō me nā meaʻai ʻē aʻe e hoʻolōʻihi i ko lākou ʻai ʻana, hiki ke pale ʻia kēlā ʻano spike-a-crash. E lawe, no ka laʻana, i kāu ʻaina kakahiaka oatmeal-a-hua. ʻOiaʻiʻo, loaʻa i nā hua kekahi mau sugars kūlohelohe, akā loaʻa iā ia kahi mahele lāʻau maikaʻi o ka fiber, kahi e kōkua ai e hōʻemi i ka spike kō-kō. ʻO ia ka oatmeal, ʻo ia ka nui o nā starches a me ka fiber, me ka ʻole o ke kō. A inā ʻoe e pīpī i kahi kō i ka oatmeal maʻamau, ʻai i kahi ʻāpana o ka ʻano momona mua, a i ʻole kūʻai i kahi pola mai kāu cafe punahele, aia paha i loko o kāu oatmeal ke kō ma mua o ka cereal anu (ʻo ia nō kahi koho kakahiaka maikaʻi, inā ʻo ia ka mea āu e makemake ai).

[No ke poʻo o ka moʻolelo piha e hele i ka Refinery29]

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