ʻO kahi inoa i kapaʻia no ka'ōhuʻeluʻa hiki ke loaʻa i nā manaʻo likeʻole
ʻO ka hua'ōlelo carb he pōkole no ka'ōpopo . ʻO ia kekahi o nā kumukūʻai kumu nuiʻekolu o ka meaʻai, me nā mea'ē aʻeʻelua i ka mea momona a momona. ʻO nā'ōpelu'okāpika he mau meaʻai a me nā suga i'ōpala a hoʻohanaʻia no ka ike i loko o ke kino. ʻO ka helu o ka ikehu o nā'ōpalu'alea he 4 calories ma ka gram no nā sugars a me nā meaʻai.
Hanaʻia nā'ōpelu i ka carbon, hydrogen, a me ka oxygen.
Hiki iā lākou ke maʻalahi i nā meaʻono aiʻole e hiki paha iā lākou ke hōʻiliʻili i nā hōʻailona maʻalahi. ʻO nā mea kanu a me nā huahana waiū,ʻo ia nā kumu kumu o ka momona i kaʻai. ʻO ke kōpaʻa i hoʻopiliʻia i nā mea inu a me nā huahana'ē aʻe i hanaʻia mai nā kumu lāʻau.
ʻO ka'ōpili'alea ka mea'alapakaʻole. ʻAʻole hoʻohanaʻia ka fiber no ka'ikehu e ke kino a no laila ke hoʻokaʻawale pinepineʻia nā lemu o ke fihi ma lalo o ka mahele o ka'ōpona i nā huapalapala pono. ʻOiaiʻaʻole hoʻohanaʻia ka'ōnaehanaʻai no ka ikehu, he hana kūpono ia i ka hōʻonaʻana a me ka hana pono.
Ua hoʻonohonohoʻia nā'ōpelu i nāʻano likeʻole. ʻO ke ala pololei loa, ma kaʻenehanaʻokoʻa, me nā suga i hoʻohālikeʻia he mau monosaccharides a me nā disaccharides a me nā'aleʻaleʻa paʻakikī e like me polysaccharides a oligosaccharides.
Nā'ōlelo a me nā hoʻohana a Carb
Ua loaʻa ka hua'ōlelo carb me kekahi mau manaʻo'ē aʻe:
- ʻO kahi meaʻai kiʻekiʻe i ka'eneʻaka (aiʻole ka lawelaweʻana i ia meaʻai) i kekahi manawa i kapaʻia he carb. He meaʻai maʻa mau kēia e like me kaʻuala, berena, a raiki. Ma kēiaʻano,ʻo ka hua'ōlelo aʻoi aku paha iʻole ka liʻiliʻi o ka'ōlelo maʻa, no ka mea,ʻo nā meaʻai'ē aʻe he kiʻekiʻe i loko o ka hauʻahu, pēlā i ka meaʻono,ʻaʻole i kapaʻia he mau huakai. He mea maikaʻi e hōʻalo i ka hoʻohanaʻana i ka hua'ōlelo carb e pili i kahi meaʻai no ka mea e hiki ke hana i ka haunaele i keʻano o ka waiʻawa.
- ʻO ka poʻe ma nā meaʻai pāʻani liʻiliʻi e hoʻohana pinepine i ka hana kaloka i ka manaʻo o ka'āpana o ka waiʻahu . 'Ōlelo lākou i kekahi manawa, "He 17 mau'ōkomo i kēia'ōpala," aiʻole eʻoi aku ka nui o nā meaʻai e pili ana i nā meaʻai e loaʻa ana i nā "kūpoki" aʻaʻole "nui nā kaʻa."
- Hiki iā ia ke hoʻopaneʻeʻia i ka pahu o ka carb net (i kapaʻiaʻo nā huakai kūpono a me nā hua'ōlelo'ē aʻe),ʻo nā kānaka paha e hahai ana i kaʻahaʻaina o kaʻai. ʻO keʻano, ua unuhiʻia keʻano o ka fiber a me nāʻanoʻano likeʻole o ka waiʻahu eʻole e pili ana i ke kō koko i ka nui o ka waiʻahu.
ʻO nā Kamaliʻi maikaʻi a me nā hewa
E lohe nō hoʻiʻoe i nā hua'ōlelo "mau moku maikaʻi" a me nā "'ūpiliʻino" hiki ke pilikia no ka meaʻaʻoheʻaoʻao e wehewehe ai i nā meaʻelua. Ua hoʻohana nā kākau kākau i kā lākou mau manaʻo pono'ī. Ke hoʻohana nei kēia manaʻo i nā mea maoli e like me nā pāpaʻi,ʻaʻole ia he hana maikaʻi.
Piʻi nā meaʻai i loko o nā'ōpona i hoʻohuiʻia i ka hapanui o nā papa inoa o nā'ōleloʻai e like me nā mea e palena a hōʻoleʻia paha. ʻO kēia mau mea e like me nā'āpala iʻole i ola, nā meaʻai hou, a me nā mea i mālamaʻia).
Ma ka "Dietary Guidelines 2015-2020" ke Office of Disease Prevention and Promotion Health e paipai i ka hoʻololiʻana i kaʻaiʻana i nā mea kanu, nā hua, nā kīʻaha holoʻokoʻa, a me ka waiu e hoʻonui i kaʻaiʻana i ka'ōpū a me nā meaʻai. Ke kēnā pū lākou e hoʻoloi mai kahi mea hou aku i ka mea inu i nā mea inu, nā meaʻai, a me nā leʻaleʻa.
> Puna:
> Nānā Kuhikuhina 2015-2020. Ke Keʻena o ka Puʻiʻana i ka maʻi a me ka Hoʻohanohano Ola. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#food-groups