ʻO ke alakaʻi kūpono i nā'ōpona a me ka hoʻoikaika
Aia heʻokiʻoki maikaʻi a me nāʻokiʻokiʻino? ʻO ka paneʻana heʻoiaʻiʻoʻo ia. ʻO nā kūpona'okole ka nui e kapaʻia he mau'ilika maikaʻi a me nā'aleʻalea maʻalahi he mauʻawa maikaʻi. ʻAʻole i maʻalahi ka moʻolelo maʻaleʻale loea maikaʻiʻole, akā, e hoʻomaopopo i kaʻokoʻaʻana o nā pūhaka maikaʻi a me nā mea hanaʻino e kōkua iāʻoe e mālama i ka meaʻai a me nā koho maikaʻi.
ʻO ke kūpono,ʻo nā'ōpelu'aleʻa ka kumu o ka meaʻai maikaʻi.
ʻO ka poʻe o mākou e makemake nei i ka hoʻolālā a me ka ikaika, pono e loaʻa i kahi o nāʻike hana o nā'ōpelu no ka mea,ʻo ko mākou lolo a me ko mākou kino.
Hoʻopau ke kino i nā huaʻalea i loko o ke kōpaʻa a puhi i ke koʻa no ka lolo a me ke kino. Ke hopohopo nei kekahi poʻe i nā huaʻaleʻa no ka mea, manaʻo lākouʻo ka paʻaka ke'eliʻelika wale i ka waiwai waiwai , ka loli o ka naʻau, a me nā meaʻino a pau. Akāʻo kaʻoiaʻiʻo,ʻo kou lolo a me kou kino e loaʻa i ka glucose kūpaʻa,ʻo keʻano o ke kō eʻoki ai ke kino i nā'ōpona'aleʻa.
ʻO nā Carbohydrates Kahiko
ʻO nā'ōpona'aleʻalepa he "mau kūkai maikaʻi". ʻO nā'ōpili o nā'ōpoki koʻikoʻi he'āpana'ōpala, nā huaʻona maloʻo, a me nā pī. He mau molecule paʻakikī e kahe mālie ana, e hāʻawi ana i kahi kūpaʻa o ke kō i ke koko. Ke hāʻawi pinepineʻia ka pa i nā pūnaewele, hiki iā lākou ke puhi i ka mea no ka ikehu a me ko mākou mauʻenehana ike a me nā manawa e noho paʻa. ʻO ka māhele o nā hua'ōlelo palekana ke ana i ka wikiwiki a me ka nui o ka meaʻai e hoʻonui ai i ke kiʻekiʻe o ke koko.
ʻO ke kaʻawale me nā huaponaʻole
Hanaʻia nā'aleʻaleʻa maʻamau i nā molekino liʻiliʻi hiki ke maʻalahi i ke kino o kou kino a hāʻawi koke aku i ke koko i ke koko. ʻO nā'ōpiliʻino i loko o ka māmā loli. ʻO kaʻulaʻulaʻeleʻele a me keʻokeʻo e pili ana i nā meaʻai he mau hōʻailona o nā'ōpalu māmā.
Hiki koke lākou e hoʻokomo i ka wikiwiki i ke koko koko. ʻO ia kahi kahi e loaʻa ai ka ikaika, a laila he lālā nui - a holo pololei kouʻano me ia. Aʻoi aʻe, i ka nui loa o ke kahe wai i ka pūnaewele i ka manawa hoʻokahi,ʻaʻole hiki i kou kino ke hoʻohana i ia mea no ka ikaika a hoʻohuli hoʻi iā ia ... guess what? Momona. ʻAe, ke hoʻololi ke kino i ka wai kō i loko o glycogen a laila i loko o ka momona no ka mālama. Aʻoi aku kaʻino,ʻo ka hoʻoulu pinepineʻana i nā pūnaewele me nā kiʻekiʻe kiʻekiʻe o ke kō e pili ana i nā maʻi o ke koko e pili ana me hypoglycemia, diabetes, a me ka hoʻoikaika o ka insulin.
ʻAʻole nā'aleʻalea a pau wale he "ʻino"ʻinoʻino. ʻO kekahi, e like me ka hua, he mea maʻalahi, nā huakai paleʻai. ʻO nā hua hou e hāʻawi iā mākou i nā enzymes, nā huameʻa, nā minela , a me ka fiber . ʻO nā huahana Milk hoʻi e hāʻawi i nā pono maikaʻi kūpono e like me ka protein , nā huaora, a me nā momona . ʻO ke kumu o ka hoʻomaopopoʻana i kēia mau'aleʻalea maʻalahi,ʻaʻole ia he "ʻino", he mau pa'ū wikiwikiʻole ia e mālamaʻole i ko mākou ikehu ma keʻano likeʻole e hanaʻia ai nā'ōpalu'aleʻa.
ʻO ka maikaʻi o nā'ōpili
ʻO kekahi o nā mea pilikino e pili ana i nā'ōponaʻo kaʻokoʻa ma waena o nā mea a pau a me nā mea i hoʻomaʻemaʻeʻia. ʻO ke kīʻaha piha kekahi kumu maikaʻi. Ke hoʻopauʻia ka huapalapala, laweʻia nā meaʻai a me ka fiber mai ia mea e wikiwiki ana i ka paʻi a me ka meaʻaiʻole.
E nānā i ka hanaʻana i ka palaoa wīʻau keʻokeʻo:ʻO ka'ōpala palaoa a pau me nā'āpana a pau,ʻo ia ka lālā, ka hopena, a me ka pua. Hāʻawiʻia mai mākou i ke kaula i ka nui o nā hua pāʻani e like me ka hoʻomahaʻana i ka haʻihaʻi o ka meaʻai a me ka laweʻana o ka momona. Aʻo ka germ ka māhele o nā meaola. Akā i ka wa e hoʻomaʻemaʻeʻia ka huapalaoa a pau e hana i ka palaoa keʻokeʻo, e hoʻopauʻia ka lālā a me ka germ, waiho wale i ka hopena maikaʻiʻole.
Hoʻohanaʻia ka papa hana hoʻopili i nā huaʻai likeʻole e like me ka palaoa a me ka raiki. ʻO ka hapanui o mākou wale nō keʻike i kēia mau huaʻaiʻoiai i ka manawa i lilo ai i loko o ka palaoa maikaʻi a hoʻohanaʻia e hana i nā meaʻai e like me ka meaʻaiʻai kakahiaka, nā meaʻai, nā tortilla, ka laiki maʻemaʻe, a me nā meaʻono.
ʻAʻole hiki i kēia mau pūkuniahi hōʻailona ke kōkua iāʻoe e kāohi i kou ikaika.
No laila,ʻo nā huaponaʻonika ponoʻole ka mea e hāʻawi iki i keʻano o ka meaʻai a me ka pailaʻana i nā meaʻono, nā mea momona-destabilizing i loko o ke kino. ʻO nāʻanoʻino a me nā meaʻai maʻaʻole he mau mea i hanaʻia me ke kōpaʻa maikaʻi a me ka palaoa i hoʻopalapalaʻia e like me ka candy, ka keke, nā muffins a me ka berena keʻokeʻo -ʻaʻohe meaʻai aʻaʻole ikaika.
Loaʻa i ka Pono Carb
ʻO kaʻu kiʻi punahele no ka hōʻomi'ūponaʻo ka noʻonoʻoʻana i kahi fire campfire. ʻO nā lāʻau kuʻikuʻi like me nā lālā maikaʻi. Hiki ke loli a maʻalahi lākou no ka manawa lōʻihi. ʻO nā'ōpiliʻinoʻino a maʻalahi hoʻi, ua like me ka palupalu maloʻo. Ke kau aku nei mākou i loko o kā mākou'ōpala ahi, ua wela koke lākou a pau ka haʻaleleʻana iā mākou me ka liʻiliʻi e holo.
ʻO kaʻaiʻai kaulikeʻo iaʻo nā kupu'aleʻaleʻa me ka hilinaʻi i ka paʻakikī, me nā momona maikaʻi a me nā protein . ʻO nā mea e makemake ana e olakino a ola a noho ma laila, pono e hoʻohana i nā meaʻaiʻekolu.
Nā kumuhana:
> Haas, Elson. Noho maikaʻi me ka meaʻai.
Holford, Patrick. ʻO ka New Optimum Nutrition Bible. Ke Kaomi Holoʻokoʻa; 2005.
ʻO Mayo Clinic. ʻO nā kīʻaha nui: Nā koho no kaʻaiʻai maikaʻi,
> MyPyramid.gov. "I loko o ka [Food] Pyramid."