ʻO kahiʻikepili o kahiʻahaʻaina haʻahaʻa
Manaʻo pinepine ka poʻe no ka hoʻomakaʻana i kahiʻai haʻahaʻa-haʻahaʻa no ka mea ua lohe lākou he ala wikiwiki ia e lilo ai i ke kaumaha a iʻole e lilo i ka waiwai i ka manaʻoʻo "nā kinoʻeha." Ma nāʻano he nui, hikiʻole paha i nā kānaka keʻike i nāʻokoʻa a manaʻoʻia heʻano like me ka meaʻaiʻai.
ʻO nā paila me nā haʻahaʻa haʻahaʻa haʻahaʻa-haʻawina . Hiki iā lākou ke lilo i mea nui e lilo ai ka kaumaha, a hiki iā lākou ke hoʻopuka i nā manaʻo koʻikoʻi koʻikoʻi a kōkua iā mākou e ola hauʻoli, nā nohona iʻikeʻia.
Hiki paha iāʻoe ke'ōlelo: Akā, manaʻo wau he meaʻino ia eʻokiʻoki i kahi pūʻai. He pilikia paha kēia ināʻaʻoleʻoe e noʻonoʻo i kāu mea eʻai ai. Akā, hiki i ka haʻawina haʻahaʻa liʻiliʻi ke hoʻokō pono i kāu mau mea kōkua kūpono inā kohoʻoe i nā meaʻai ma ke akamai .
Ka hoʻomaopopoʻana i nā'ōpū
I loko o ka hui kaiaulu ola, he meaʻokoʻa ka loheʻana i ka hōʻoleʻana o nā kānaka i kaʻai, ka pātaʻi, a me ka uala no ka mea pono lākou e "maka i ko lākou mau lāʻau." ʻAʻole kēia he kānana nui o kaʻepekema; ʻaʻole hiki iā ia ke hopu i ka meaʻai maʻamau i kaʻai.
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ʻO ka Ketosisʻaʻoleʻo ia i kaʻino e like me ka lehulehu
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ʻEhia ka nui o ke kaumaha e hōʻino ai au ma kaʻahaʻaina haʻahaʻa?
Aʻoiai ,ʻo ia,ʻo kaʻai a me ka'ailala e like me ka berena, ka pali, a me nā uala,ʻo ia ka haʻalulu,ʻaʻole nā haʻalulu a pau. Hiki i ke alamu wikiwiki o ke ola kanaka a me ka meaʻai keʻike.
ʻO nā'ōpona keʻano o nā mea'alapili i hanaʻia me nā sugars liʻiliʻi ( monosaccharides ) e hoʻopaʻa pūʻia ana e hana i nā molekino paʻakikī. Ke hoʻolālāʻia nei i ka hoʻohuiʻia o nā suʻi, hiki iā lākou ke hana i nā disgharides (lua mau e like me ka lactose a me ka sucrose), oligosaccharides (he mau wēwī liʻiliʻi i kapaʻia he glycoproteins a me glycolipids), a me polysaccharides (he mau kohu mau lōʻihi, e like me ka starch a me cellulose).
Keʻaiʻoe i nā huapona e like me ka maloka a me ke kōpaʻa, e hoʻololi ke kino iā lākou i ka glucose no ka wahie.
'Oiʻa kekahi mau waiwai momona o ka momona i wāwahiʻia wikiwiki aʻe ma mua o nā mea'ē aʻe, a ma ka hanaʻana pēlā, e hoʻouka koke i ke kō koko. ʻImi mākou i kēia mau huelo me kahi pūnaewele i kapaʻiaʻo ka index glycemic (GI) .
ʻO ka mea maʻalahi,ʻo ka hapa nui o kākou eʻai i nā mea'akiʻa nui aʻe ma mua o ko kākou kino e hiki ke mālama. Hiki iā mākou keʻike i kēia me ka maʻi maʻi eʻai ana i nā meaʻai a nui loa a lilo i ka mālamaʻana i ko lākou koko koko. No laila,ʻo ka manaʻo o ka meaʻaiʻuʻuku liʻiliʻi,ʻo ia ke hoʻemi i ka hōʻemiʻana o nā huapiʻa e mālama i kā mākou GI ma ka pahuʻai, kahi e mālama pono ai i ka pono a me ka loaʻaʻana o ke kaumaha o ke kaumaha.
Eia naʻe,ʻaʻole i hōʻikeʻia ka hoʻopau loaʻia o nā lāʻau. Pono nā'ōpelu i kou olakino me kaʻole o lākou, ponoʻoe e paʻa i ka hana. ʻO ka haʻawina haʻahaʻa liʻiliʻi he mea nui ia e mālama ai i ka manaʻo maikaʻi e mālama pono i kou kino me nā mea a pau e hele mai me nā mea nui.
He mea maikaʻi nā paona haʻahaʻa-haʻahaʻa no nā mea a pau?
Mahalo loa nā mea a pau i ka pōmaikaʻi mai kaʻaiʻoleʻana i ke kō. Ke haʻi nei nā pilikino nui iā mākou e kaohi i nā mea nui a mākou eʻai ai i nā teaspoon ma ka lā ( e aʻo hou e pili ana i kēia mau manaʻo, a pehea e hoʻohui pinepineʻia ai nā suga i kā mākouʻai .).
ʻO ka lōʻihi e loaʻa ai ka pono o nā kānaka mai ka nui aku o ke kaʻapona momona me ka maikaʻi o nā kino o kēlā me kēia kanaka e mālama i ka waihā, e like me nā meaʻala a me nā meaʻai ma kā mākouʻai pau ka pau i ka sugars i loko o ko mākou kino. Ua hoʻomaopopo kaʻikeʻepekema e hiki i nā poʻe me kahi pū'ālā pili e like me ka insulin resistance, nā predabetes, type 2 diabetes, a me ka maʻi mai ka mea e loaʻa ai ka maikaʻi mai nā meaʻai haʻahaʻa aʻoi aku ma mua o nā meaʻai'ē aʻe. (Pono ke kuhikuhi eʻikeʻole ka nui o nā kānaka me kēia mauʻano.)ʻO kēia hoʻi ka poʻe i kapaʻia ka nui o ka momona.
ʻO nā kānaka i loaʻaʻole i kēia mau pilikia,ʻoi aku ka lōʻihi o kā lākou mau meaʻai no ke kaumaha o ka kaumaha a me ka olakino maikaʻi.
Ināʻoe e lawelawe i ka lāʻau i lalo i ke koko o ka huelose a iʻole ke koko, e hoʻopaʻa me kāu kauka ma mua o ka hoʻomakaʻana i kaʻai kai haʻahaʻa, e like me keʻano o ka hōʻailona āu e lawe nei .
Papa Kūlana Kūlana haʻahaʻa
ʻAʻohe mea "meaʻai low-carb." ʻO ka hua'ōlelo he laulā nui e hoʻopuni ana i nā puke hānai kaulana loa, a me kaʻaiʻana i nā mālamaʻaʻole e hahai i kahi hōʻalo maʻalahi.
ʻO ka mea hoʻokahi a lākou e hoʻohui like ai,ʻo ia ka hoʻopauʻiaʻana o ka nui o nā sugars a me nā hōkū kiʻi nui.
Hiki ke hoʻohālikeʻia nā meaʻai haʻahaʻaʻo ka haʻahaʻa me ka haʻemi liʻiliʻi.
Ke heluheluʻoe e pili ana i nā meaʻai iki-carbohydrate, uaʻikeʻia ka "low-carb" i nāʻano likeʻole, mai kahi liʻiliʻi liʻiliʻiʻole ma mua o ka mea i'ōleloʻia i nā manawa a pau i lalo i ka liʻiliʻi o ka waihā i ka lā.
ʻO kēlā'ōlelo,ʻekolu mau ala nui e hiki ai i kahiʻahaʻaina o kaʻahaʻaina o kaʻahaʻaina:
- E hoʻemi iki i ke kūpona'aleʻa wale: E hiki iāʻoe ke koho e hoʻohana i nā kumu meaʻai momona liʻiliʻi ma keʻano he alakaʻi. Hiki iāʻoe ke kau i nā meaʻai ma muli o kaʻai kaulike o nā hua liʻiliʻi-momona, nā hua liʻiliʻi, nā momona maikaʻi, a me nā kinipona maikaʻi loa (pono ma lalo o 35 pakeneka o kāu waihona caloric o nā lā a pau).
- Eʻike i ka nui loa o ka Carbohydrate iāʻoe:ʻO kēlā me kēia o kākou heʻokoʻa likeʻole o ke ahonui o ka'ōpalu (ʻoi aʻe ma lalo iho nei), a ua kauʻia kekahi mau mahele e hoʻoholo i keʻano a me ka hoʻololiʻana i kāu meaʻai e like me ia. Aia kēia me ka ' Atkins Diet , ka South Beach Diet , a me ka Paleo Diet .
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E aʻo e pili ana i nā Ketones i nā haʻawina haʻahaʻa-haʻahaʻa i loko o kēia pane piha
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E aʻo i ke kumu e hoʻonui ai i ka'ōpū o kou koko ma mua o ka meaʻono maoli
- Eʻimi i kahi Ketogenic Diet:ʻO kekahi o nā papahana iʻoi aku ka maikaʻi loa, heʻai ketogenic, kahiʻai liʻiliʻi liʻiliʻi loa e hoʻohana ana i ke kino i ka momona ma mua o ka'ōpū. Hoʻopili kēia i ke kino i kahi moku i kapaʻia he keto-adaptation, kahi e hoʻonui ai ka momona i ka momona a me ka ikaika.
He aha kaʻu eʻai ai?
ʻO nā papahele mahele, nā meaʻai liʻiliʻi liʻiliʻi-nui loa he nui nāʻano hua kanuʻainaʻole ; nā meaʻai a me nā hua , a me nā kumu'ē aʻe o ka protein ; nā hua liʻiliʻi liʻiliʻi (e like me nā hua); nā meaʻai laʻa (e like me ka cheese a me ka yogurt ); nā hua a me nāʻanoʻano ; a me nā meaʻai me nā momona maikaʻi. E hoʻomaopopo, aia hoʻi, he mea hiki loa ke hahai i ka meaʻaiʻai kai liʻiliʻi .
Aia kekahi mau "extras" maikaʻi e hiki ai ke kōkua i kēia mau meaʻai, e like me nā tortilla -haʻahaʻa a me nā condiments-haʻahaʻa . Hiki paha iāʻoe ke kahaha i nāʻano meaʻai likeʻole e hiki ke hoʻokomoʻia me nā mea liʻiliʻi liʻiliʻi,ʻo ia hoʻi me nā mea i kāluaʻia a me nā meaʻai .
Eʻimi i kekahi o kā mākou haʻawina loiloi liʻiliʻi ,ʻo ka papa hanaʻai "pono iā ia" , a me nā mea nui e pono ai .
I ka wā eʻai anaʻoe i ka pono pono o ka waiʻahu iāʻoe, ponoʻoe e hoʻoiho i kou makemake aʻaʻoleʻoe e like me ka pōloli. Ponoʻoe eʻai i ka wā e pōloli aiʻoe a hiki i ka māʻonaʻana, eʻai ana i nā meaʻai iʻaeʻia ma ka papahana āu e koho ai. Akā, e hoʻomanaʻo:ʻOiai no ka mea "ʻaeʻia kaʻai"ʻaʻole ia he manaʻo maikaʻi e hoʻolauleʻa ia. ʻO Keʻala he kumu maikaʻi.
Ke hoʻomakaʻana
ʻO ka mea mua, ināʻoe e mālama ana i kahi olakino, ponoʻoe e komo i kāu pūʻulu hoʻomalu i kāu hoʻoholo e hele i ka haʻahaʻa haʻahaʻa, no laila hiki iā lākou ke "hōʻailona" ma ka'ōpono o ka mālamaʻana i ka hoʻolālā a me kaʻole o ka hale. pehea ka hopena o kāu carb e pili ana i kou olakino a pau, a hāʻawi i ke alakaʻi ma ke ala.
I ka wā e hoʻokomo ai i kahi kīʻaha liʻiliʻi, e hoʻomaka ma ka hanaʻana i nā loli hou , e nānā ana i nā pūpū maikaʻiʻole āu iʻikeʻaʻole pono iāʻoe. E koho i hoʻokahi aʻelua paha meaʻai i ka manawa. E kahaha pahaʻoe i ka nui o ka holomua e hiki ke hoʻokōʻia ma ka hanaʻana i kekahi mau liʻiliʻi.
Eʻae i ka hoʻohui i nā meaʻai a me nā mea'alapona'ē aʻe. ʻO ka "ʻaʻohe mea keʻokeʻo", e pili ana i ka hoopauʻiaʻana o ke kō, ka palaoa keʻokeʻo, ka laiki maʻemaʻe, a me nā uala mai kaʻai, he wahi maikaʻi nō ia e hoʻomaka ai.
ʻO kahiʻoi aku maʻalahi kahi maʻalahi ma luna o nā mea inu a pau loa, a he meaʻaiʻole ka waiwai kūpono a hiki ke hoʻonui i ka waiwai (me ka haʻahaʻa ma ka papa kuhikuhi glycemic ).
Eʻike i kou mau palena
Ua loaʻa i kēlā me kēia o kākou ke kūlanaʻokoʻa o kaʻaloʻalo'aleʻa. E like me ko kākou mau makahiki,ʻo ka hoʻomanawanui e hāʻule ana, e hiki ai ke hoʻonuiʻia i ka "blood roll", keʻanoʻo ia ke mālamaʻia me nā meaʻai nui loa. I kekahi mau mea, hiki i kekahi kanaka ke hoʻolālā i ka hopena o ka insulin ma ka'ākau kokoke i ka maʻi diabetes.
ʻO nā kumumanaʻo eʻimi e kōkua iāʻoe e loaʻa i kāu kūmole kaʻahūpili maikaʻi loa ka hoʻokiʻekiʻeʻana i ka'ōpona i kahi kūlana haʻahaʻa a ma ka hoʻohui pinepineʻana i ka waiʻalulu a hiki i kahi mau mea a pau paha e hiki mai ana:
- Ka haʻaleleʻana i ka poho kaumaha
- ʻO ka waiwai loaʻa
- ʻO ka hoʻiʻana mai o ka hae
- ʻO ka liʻiliʻi o ka hiki ke hoʻonā i kāu glucose koko
- Pauʻole ka manaʻo nui a iʻole ka ike puʻupuʻu
- Nā ho'āʻo koko e hōʻike ana i ka piʻiʻana o kāu mau'ālupili
- Ke kaheʻie kiʻekiʻe
ʻO kēlā'ōlelo, me ka nānāʻole i keʻano o kāu hana, e hoʻolohe mau i kou kino a manaʻo e hoʻololi i kāuʻaiʻana inā loaʻaʻoe i nā hopena maikaʻi; hiki paha iāʻoe ke kamaʻilio me kāu kauka a me kāu meaʻai.
Wā Hoʻololi
ʻO kaʻai haʻahaʻaʻo Low-Carb he wahi hou loa ia noʻoe. He mea pono eʻike i ka hana hewaʻana o nā mea hewa maʻamau i kahiʻai liʻiliʻi liʻiliʻi , e like me kaʻaloʻana i ka momona a me ka hoʻopoinaʻana i ke ahi, no laila hiki iāʻoe ke pale aku.
Hiki paha ke lilo ia i wahi hou no kou kino . ʻO nā kānaka he nui i hele i kahiʻai pāʻani liʻiliʻi e'ōlelo ana i kahi "pōpilikia" -e hoʻoliliʻia paha, hoʻokuʻu, aʻaʻole wale hoʻi. ʻO kaʻikeʻana e pili ana i nā mea āu iʻike ai i ka wā o kāu mau kau haʻahaʻa haʻahaʻa i hiki ke kōkua. ʻO ka hoʻomauʻana he hopena hope loa kahi mea e mahalo ai i kekahi poʻeʻai mea liʻiliʻi.
Eʻimi i ke kākoʻo
ʻAʻole pono kaʻai kai haʻahaʻa i ka hāʻina āu e kākoʻo ai. Ponoʻoe e koho e hoʻonui i kou ola olakino e hoʻololi a hoʻololi i kāu loli.
ʻAʻole hiki ke maʻalahi ka hoʻololiʻana i nā loli ola, akā, inā he mau kānaka a mau hana paha ka mea e hoʻonāukiuki iāʻoe mai ka hoʻokomoʻana i nā pahuhopu āu i hoʻonoho ai noʻoe iho. No ka paleʻana i kēia, e hoʻopuni iāʻoe iho me nā poʻe e hoʻomaopopo i kāu mau pahuhopu a hiki ke hui pū meʻoe i ka hanaʻana i nā hoʻololi like. He mea nui loa kēia i nā mahina muaʻekolu o ka hoʻokomoʻana i kahiʻai haʻahaʻa haʻahaʻa (a iʻole keʻano o ka nohoʻana o kekahiʻano, no ia mea), ma hope o ka hanaʻana i nā hana maʻamau.
Ināʻaʻoleʻoe e kākoʻo koke aku, e hoʻokomo i kahi hālāwai kūikawā a iʻole kahi kākoʻo e hiki ai iāʻoe ke kaʻana i kou mau pilikia a me kāu mau hana. A i ka hikiʻana mai i nā mea i hōʻaia, e hoʻomanaʻo iā lākou, e hoʻokipa iā lākou, ae puʻunaue iā lākou me nā hoaaloha. Eia kekahi mau ala e loaʻa ai ka hoʻoikaika ikaika e like me kāu e hana ai i ka hana mua e komo ai i kahi nohonaʻikeʻikeʻole.
ʻO kahi hua'ōlelo mai
Ke hoʻopili koke kou kino i kāu alaʻai hou, hiki iāʻoe ke loaʻa i loaʻa iāʻoe nā uku he nui. He nui ka poʻe iʻike, no ka mea he lā, ua emi iho ka umauma āpau a iʻole i hele. Hiki iāʻoe keʻike e hiki iāʻoe ke noʻonoʻo aʻoi aʻe ka ikaika.
E like me ka meaʻai, kaʻike, ka mana. Hana i kēia hoʻololi mai kahi o ka hoʻonaʻauaoʻana no ka loaʻaʻana o nā hualoaʻa maikaʻi loa a noho maikaʻi.
> Kālā:
> Ka Buke A, Bernstein RK, et al. ʻO ka palena kīʻaha o ka'ōpalima i ka type 2 diabetes mitusitus a me ka maʻi o ka maʻi: ka manawa no ka hoʻolālā koʻikoʻi. Nutrition a me ka Metabolism (London). (2008) Apr 8: 5: 9
> Cornier MA, Donahoo WT, et al. Hoʻomaopopo ka insulin sensitivity i ke kūpono o ka papahana no ka meaʻai maʻamau i ka hopena kaumaha o nā wāhine maʻamau. ʻO ka Obesity Research Apr 13 (4) (2005) 703-9.
> McClain AD, Otten JJ, et. al. Hoʻokaʻawale ka pilinaʻana i ka mea momona momona me ka haʻahaʻaʻo ka momona i ke kūlana resistance o ka insulin. Ka maʻi hīhē, ka nui, a me ka melika. Ianuali, 15 (1) (2013) 87-90
> Sat, Iris, a me al. "Loss Poʻona me kaʻAkau Loa-Carbohydrate, Mediterranean, aiʻole Low-Fat Diet." ʻO ka New England Journal of Medicine . 359: 229-241 (Iulai 17, 2008)
> Volek, JS, Phinney, SD. ʻO ka paleʻana o ka'akiʻoki kaʻoi aku ka maikaʻi ma mua o ka maʻi maʻamau i ka maʻi ma mua o kaʻai momona. ʻO lipids. Apr 44 (4) (2009) 297-309.