Ka Mea nui o kēia mau Macronutrients i kou Ola
He mau meaʻai nā Macronutrients e hoʻohana ai ke kino i nā nui a pono i kēlā me kēia lā. ʻEkolu mauʻenehana macronutrients: proteins , carbohydrates a me nā momona. ʻOkoʻa nā mea nuiʻekolu mai nā micronutrients, a ke kino e koi ai i nā mea liʻiliʻi, e like me nā huaora a me nā minela . Hoʻokumu nā Macronutrients i nā calories a me nā papa kūkulu o ka ulu, ka hana kūlohelohe a me ka hoʻopili piha i ke kino a kōkua i ka hanaʻana i kēia mau hana a me nā hana maʻamau maʻamau.
Nā Carbohydrates
Wahi a ka 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa 45 - 65% o kā mākou loli caloric o nā lā mai ka waihā. Aia kekahi mau kumu i manaʻo ai lākou. ʻO ka mea mua,ʻikeʻia ka'ūpona i ka kumu kumuhana o ke kino. ʻO ka lua,ʻo ka waiboro ka ala maʻalahi no ke kino e hoʻololi i ka ikehu e hoʻohālikeʻia i ka momona a me ka protein. Me kaʻole o ka momona a me ka maʻemaʻe a hikiʻole ke hoʻololiʻia, e hāʻawi ana i ka mea i hoʻonuiʻia i ka ikehu mai ka glucose, ke olakino āpau a me ka hoʻoneleʻana i ka hoʻomaʻemaʻe. Mālama ka'ōpelu i ka loaʻaʻana o nā kino a me ka hoʻokuʻuʻana i nā meaʻai. ʻO kekahi mauʻano o nā meaʻai kiʻekiʻe i loko o nā'ōpona'aleʻa ka hapanui o nā meaʻaiʻai (like me ka palaoa a me ka uala), nā hua, ka waiū, a me ka yogurt. ʻO nā meaʻai'ē aʻe e like me nā huaʻona, nā pīni, nā peni, nāʻanoʻano a me ka hīnī liʻiliʻi nā'alekole, akā, i nā mea liʻiliʻi.
Pāmua
I ka nele o ka glucose a iʻole ka hamoʻaleʻa e lilo i ka glucose, hiki i ke kino ke hana i ka ikehu ma o ka hoʻololi'ēʻana o ka ikehu me ka hoʻohanaʻana i ka protein.
ʻO ka pilikino Dietary ke kuleana no ka uluʻana, ka mīkini muso, ka hana hormone a me ka hana enzyme, ka hana lole a me ka hana kūpono. He nui nāʻAmelika e loaʻa ka nui o ka protein mai nā meaʻai, ka moa, nā iʻa, nā meaʻai, ka lihi, ka waiū, nā nuts, nā legumes, a me nā mea liʻiliʻi, nā meaʻai a me nā huaʻai. Aia nā kinalūpili piha i nā mea amino a pau a me nā proteins i hoʻopihaʻoleʻia hoʻokahi aʻoi aku paha o nā mea amino acino pono'ī hoʻokahi.
Loaʻa nā māmā i loko o nā mea kanu i kālaiʻia, e like me ka pīni a me ka raiki.
Ka momona
E like me ka 20-35% o kāu mau calorie i kēlā me kēia lā e hele mai mai nā momona. ʻO ke kino momona ka mea nui loa e like me ka nele i ka hikiʻole i ko mākou kino ke loaʻa kekahi mau micronutrients. ʻO nā mea kōkua pū kekahi e kōkua iā mākou e hoʻokuʻu i ko mākou kino a mālama i kā mākou mauʻoihanaʻoi aku ma mua aʻe o ko mākou pūnaehana glucose paʻamau. He mea nui ka momona i ka mālamaʻana i keʻano a me kaʻaiʻana i ka meaʻai.
Paʻi i kahi Balance
ʻOiai e nānā pono nā manaʻo o kēlā me kēia lā, e pono ana kaʻikeʻana i ka huulu kaulike o nā meaʻai ma kaʻaiʻana i nā meaʻai nui i ka mālamaʻana i kou olakino. ʻO ka nui o nā haʻawina i manaʻoʻia no kēlā me kēia lumi lumi no ka mea e holomua ana, akāʻo ka loaʻaʻana o ka māhele maikaʻiʻaʻoleʻoi aku ka nui ma mua o ka pale pono'ī. ʻO ia, mālama i kēlā me kēia laina i loko o kona mau palena, akā e hōʻoia ana e loaʻa iāʻoe ka pahuhopu. A i ka wā e hoʻololiʻia ai kāu'ōpili, e hoʻomaopopo ponoʻoe e hoʻohana anaʻoe i ka nui pono o nā calories ma kēlā me kēiaʻano. Nui a nui paha ka mea e loaʻa iāʻoe aiʻole e lilo i ka kaumaha. A no ka mea paha e loli ana kāu mau'īlio a me kā ka caloric i kou wā e lawe ai i kahi meaʻai palapona liʻiliʻi, ponoʻoe e hoʻomau mau i kāu kauō ma ke kaulike.
Puna
Macronutrients: Ka mea nui o ka Carbohydrate, Protein, a me Fat. Ke Kulanui Ola Loa ma McKinley o ke Kulanuiʻo Illinois ma Urbana-Champaign. 2014.