ʻAʻole i hanaʻia nā'okikaʻElia
Pono nā'ōpelu (Carbs) i ko mākou meaʻai, kumu waiwai kumuhana, a he mea nui no ke olakino maikaʻi. I ka wā eʻai ai mākou i nā huapiʻa , e hoʻololi ke kino iā ia i glycogen (sugar) e hāʻawi ana i ka ikehu e makemake ai mākou no ka hana pono o ke kino. ʻO ka pilikia he nui nā inoa pākaʻina maikaʻi i kapa inoaʻia heʻino a ua'ōlelo nui nā meaʻai makeʻole e hoʻoneʻeʻia lākou e lilo i ka kaumaha, e hoʻemi i ka momona, ae hoʻomaikaʻi i ka lean. ʻO kēia ka mea e hoʻokumu iā mākou no nā hemahema kūpono, hoʻemiʻia ka ike, a hiki ke hōʻino i ka hana hoʻokō.
ʻO ka haʻaleleʻana i kēia koʻikoʻi koʻikoʻi nui mai kaʻai o nā lā a pau,ʻaʻole ka pane i ka liloʻana o ke kaumaha a iʻole ka loaʻaʻana o kahi kino lean. Ma muli o ka noiʻi, hiki iā mākou ke loaʻa nā hopena pili e like me ka ho'āʻoʻana o kou kino no ka nele i ka wahie. ʻO nā hopena o ka hoʻopiʻi carb e hiki ke hoʻokomo i ka dizziness, ka luhi, keusea, nāwaliwali, a me ke kaumaha a me nā pōʻino o ka maikaʻi.
No ka mālama ponoʻana i ke olakino a me ka hoʻokōʻana i nā pahuhopu paʻa o mākou , e hoʻomaopopo i kaʻokoʻa i waena o ka maikaʻi a me ka hanaʻino. Keʻike koke kākou i ke kohoʻana i nā hamo 'ākau pono, eʻoluʻolu mākou e pili ana iā lākou e kākoʻo i ke ola olakino.
He aha ka Difference?
He aha kaʻokoʻa ma waena o kahi momona a maikaʻiʻole? He mea nui e hoʻomaopopo i keʻano o nā'ōpiʻa ma mua o ka paneʻana i kēlā nīnau. Hiki ke ho'ākākaʻia nā'ōpelu i loko o kēia mau mea:
- ʻO nā'ōpalu'ūpiko : nā meaʻai i ka wela a me ka maloʻo lōʻihi e hoʻolālā ma mua o ka hoʻohanaʻana i ka glucose no ka ikehu. Aia i loko o lākou nā meaola nui, mineral, a me nā antioxidants. Hoʻokuʻuʻia ka ike no ka kino no ka hoʻohanaʻana. ʻO nā kīʻaha nui, nā piʻa, quinoa, legumes, oats a me nā laikiʻeleʻele kahi kumu maikaʻi loa o nā'ōpili.
- ʻO nā'ōpalu'ūlea maʻamau : nā meaʻai i nā meaʻai maʻamau i maʻalahi e hoʻopunipuniʻia e ke kino a hāʻawi i ka ikaika ikaika. ʻO nā hua, nā hua manu, nā waiū a me nā hua waiū he kumu waiwai nui o nā'ōpili liʻiliʻi. Hiki keʻikeʻia nā'ōmaʻa liʻiliʻi i loko o ka hoʻoponoponoʻana a me ka hoʻomaʻemaʻeʻana i nā meaʻai e like me ka soda, ke keʻokeʻo, a me nā mea hānai e pono keʻaʻaʻia. ʻOiai ua manaʻoʻia nā huaʻaina, nā puaʻa, a me ka waiū he'olima maʻalahi, aia nō i loko o nā meaʻai waiwai , fiber, a me ka protein a hana e like me nā'ōpalu'aleʻa i ka wā i hoʻopiliʻia.
He aha nā mea e pono ai iaʻu eʻai aʻalo?
Pono ka kohoʻana i nā'ōpili kūpono no ke kino olakino. ʻO nā huaʻaleʻa maikaʻi loa mai nā kumu kūlohelohe mai ka pahu. Hāʻawi lākou i nā meaʻai nā mea kanu-e like me ka'āpana'ōpala, nā huaʻai, a me nā hua.
ʻO kaʻaiʻana i ka pepeiao o ka palaoa mai kaʻili me ka'ōpala palaoa, kaʻalani i'ōniʻoniʻo ma luna o ka wai i hanaʻia, kahi kīlaʻi i paniʻia ma kahi o kaʻeke a me ka mīkini. Ma ka hoʻohanaʻana i ka laiki'ōmaʻomaʻo ma keʻokeʻo,ʻo ka palaoa a me ka palaoa palaoa ma ke keʻokeʻo heʻano'ē aʻe ia e koho ai i nā kāpau maikaʻi Piliʻia ka papa inoa o nā kūpona maikaʻi no kaʻaiʻai maikaʻi:
- nā mea kanu - eʻai i nā mea likeʻole i kēlā me kēia lā
- ʻo nā kīʻaha a pau -ʻo ka palaoa, quinoa, rice rice, a me ka bale he mau mea wale nō
- nā hua a me nāʻanoʻano
- hua piha
- ʻO nā pīni a me nā lemu
- ʻO nā pūpū - kaʻuala, kaʻuala
E hōʻole i nā huapiʻa hewaʻole i nele i ka waiwai kūpono e hoʻokomo i kahi kino kino. ʻO nā'ōpiliʻinoʻino ka hoʻopihapihaʻana i nā meaʻai, nā meaʻai nā meaʻai i pauʻole i nā meaʻai e hoʻopili ana i nā hale kūʻai. E makaʻala i nā meaʻai kūpono e hoʻolaha ana i nā momona momona,ʻole-free, momona momona, hoʻonuiʻia, haʻawina loloa, aʻaʻohe hapa i hoʻokomoʻia. ʻO ka mea pōʻino, nā'ōpiliʻino e like me kēia, ua pāʻani i ka hoʻolālā kino e hoʻolahaʻia e like me nā hua olakino.
He mea nui e lilo i mea maʻalahi i ka hoʻomaopopoʻana i kaʻawaʻawaʻino a me ka hōʻokiʻana iā lākou i ka mea hiki mai i kā mākouʻai. Inā hikiʻole iāʻoe ke hoʻomaopopo i ka papa inoa o nā kumuhana , hiki paha paha i ka inoa o ka papa hana . ʻO ka mea liʻiliʻi loa i kahi meaʻai i hōʻailonaʻia me ka maikaʻi. Hoʻopihaʻia nā meaʻai inā he mau mea liʻiliʻi a me kahi ola pōkole e manaʻoʻia he kūʻai maikaʻi.
ʻO ka hoʻohaʻahaʻaʻana i nā'ōpona waikahe e like me ka palaoa keʻokeʻo, nā pīkī a me ka soda, he mau ala maikaʻi loa ia e pale aku ai i nāʻekeʻino. Hoʻolimalimaʻia ka papa inoa o nāʻawaʻawaʻinoʻole no ka hoʻomaikaʻiʻana i ke olakino:
- ʻO ka mea inuʻona - soda, ka nui o nā mea hoʻolimalima a me nā wai kalapona
- ʻO nā meaʻona - nui loa nā mea i piha i ke kō me nā mea mālama
- ʻO ka palaoa maʻemaʻe - hua kūʻai i nele i ka waiwai kūpono
- Nā'aihana i mālamaʻia -ʻaʻoheʻai kūpono i ka waiwaiʻai a hoʻopihaʻia i nā mea mālama
- ʻO ka hau, ka lama a me ka waiūkeke -ʻaʻole waiwai maikaʻi, kiʻekiʻe i ke kōpaʻa a me nā mea mālama. Hiki ke hoʻokomo i ka balekale maikaʻi i loko o ka meaʻai maikaʻi .
ʻO nā'ōpoki maikaʻi loa ka mea e ola ai nā meaʻai maoli,ʻaʻole maʻamau i loko o kahi pōʻai, a komo pū i nā huaʻai, nā hua, a me nā kīʻaha piha.
Nā Kamaliʻi a me ka Hua
Hiki ke loaʻa mai ka filaʻaʻai ma nā maʻaole a me ka maʻalahi. ʻO ka Dietary Guidelines for Americans e hōʻike ana iā mākou eʻai i ka 45-65 pakeneka o kā mākouʻai mai nā lāʻau'aleʻa olakino e hālāwai pono i nā koina. ʻO kā mākou i ka uila i waena o 25-35 grams i kēlā me kēia lā. Hōʻike i nā loiloi hōʻike i nā meaʻai i ke kiʻekiʻe ma ke kōkuaʻana i ka fiber me ka liloʻana o ka momona, ka maikaʻiʻana o kaʻeliʻana, a me ka hōʻemiʻia o ka maʻi. Loaʻa mākou iʻeluaʻano o nā fiber no ka maikaʻi maikaʻi a me ka maikaʻi :
ʻAʻole i uhaʻiʻia ke kaulaʻene hikiʻole i ka'ōhumuʻana a komo i loko o ke koko. Hoʻonui ka waihona i kā mākou poop no ka hoʻomaʻemaʻe kokeʻana i ka hopena o ka constipation. ʻO nā meaʻai e hiki mai nei he mau'aleʻalea maikaʻi ia a he ala maikaʻi loa eʻai ai i ke filoli hikiʻole ke hoʻopauʻia:
- ʻO ka palaoa
- Pale
- Pākī laiki
- Kuia
- ʻO Bulgur ka huapalaoaʻai paha
- ʻO ka palaoa kī
- Nā
- Ka nui o nā mea kanu
- Nā hua
Hoʻomaʻaʻia ke kikowaena o ka wai i ka wai a liloʻo ia i huele maʻemaʻe ma loko o kā mākouʻoihana māmā e kōkua ai i ka hoʻouluʻuʻana i ka poho no ka hoʻokala waleʻiaʻana. Hoʻopaʻaʻia ia i ka cholesterol a me ka sugar e kaohi ana i ka hoʻokuʻuʻiaʻana i loko o ka muliwai. Hoʻopukaʻia ka fila wela i ka huakino maikaʻi maikaʻi e ho'ēmi ana i ka mumū a hoʻonui i ko mākou hōʻailona. ʻO nā meaʻai e hiki mai nei he mau'aleʻaleʻa maikaʻi ia a me nā kumu nui o ke filoli maʻemaʻe:
- Oatmeal
- Oat alaka
- Pale
- ʻOi a me nāʻanoʻano
- ʻO ka hapa nui
- ʻO nā pī piʻo a me ka peʻa
- ʻO'Avocados
Nā mea hou aku e pili ana i nā Carbohydrates
ʻO ka hoʻohālikelike waipiʻa e pili ana i kēia mau kumu i hoʻohālikeʻoleʻia ai nā hamo:
Kāpena maikaʻi
- Kalo i lalo i kaʻawa - hiki iā mākou keʻai nui aku me nā calorie liʻiliʻi
- Nā kūlana waiwai kūikawā - nāʻano likeʻole e hāʻawi ana i nā pono waiwai maikaʻi
- ʻAʻohe mea'ālapala i hoʻomaʻemaʻeʻia a iʻole nā'āpala i hoʻomaʻemaʻeʻia
- ʻO nā kikohana kiʻekiʻe fiber - ua hōʻikeʻia e hoʻoponopono i nā koko a me nā insulin, e hoʻoemi i ka cholesterol hewa, kōkua i nā kaumaha o ke kaumaha, hoʻonui i ka'eliʻuʻana, a me nā pono'ē aʻe
- ʻO ke ana ma ka sodium
- 'Oiho i loko o ka momona momona, haʻahaʻa loa iʻole cholesterol, aʻaʻohe Trans fats
ʻO nā kino maikaʻi
- He kiʻekiʻe i nā calories no kahi'āpana liʻiliʻi
- Nui i nā sugars i hoʻoheheʻeʻia - nā hōʻike i nā mea hoʻoheheʻeʻia e like me ka fructose corn syrup ka mea iʻoi aku i ka 20% o nā calorie a mākou eʻai nei i kēlā me kēia lā . Hoʻopiliʻia nā sugars i hoʻohuiʻia i ka maʻi, ka momona a me ka diabetes type 2. ʻO ke kukuiʻulu, ka palaoa syrup maikaʻi, a me ka mea i hoʻohuiʻia he mau mea loea
- ʻO ke kiʻekiʻe i nā'ōpala i hoʻomaʻemaʻeʻia - ua pau ka momona o ka palaoa i ka mea kanu maikaʻi i hanaʻia e nānā keʻokeʻo i ka'ōleʻele
- ʻO ka mea kumu kūpono - zero āpau
- Fiber -ʻole heʻuʻuku
- Sodium - High
- Fats - Kiʻekiʻe
- ʻO Cholesterol - kiʻekiʻe
- Kelepili - Ike
ʻO kahi hua'ōlelo mai:
ʻO nā'ōponaʻo ka waiwai nui o ka waiwai olakino a me ko mākou kumu waiwai kumuhana. ʻAʻole kēia manaʻoʻo ka hoʻoukaʻana i nā meaʻino e like me nā mea pāʻani a me ka hoʻaleʻaleʻa akāʻo ka kohoʻana i nā kāleka maikaʻi e loaʻa ai ke olakino a maikaʻi loa. ʻAʻole i hanaʻia nā kāpena i like a me ka hiki iāʻoe ke hoʻomaopopo i ka pono mai ka meaʻino e kōkua iāʻoe e noʻonoʻo maikaʻi i ka mālamaʻana iā lākou i kāuʻai.
Nā kumuhana:
Ke KulanuiʻOihana Kālai'āina, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 9-5-02
cdc.gov, ka meaʻai no nā mea a pau, nā'ōpalu'aleʻa , 12-11-12