ʻO nā'ōpelu ka hoʻohanaʻia e ke kino no ka ikaika e hāʻule i nā papaʻelua o nā sugars and starches. Pau nā meaʻelua i lalo i nā mea maʻalahi i kou koko. ʻOiaiʻo ka fiber heʻano momona,ʻaʻole i haʻihaʻiʻia a he mea maikaʻi ia no kou ola olakino. Hiki paha iāʻoe keʻokiʻoki i nā'ōpona'akihu ma keʻano he meaʻai no ka maʻi maʻisā a iʻole ke kaulike.
ʻO nā meaʻai i loko o ka waiʻahu kai nā meaʻai a mea inu.
ʻO nā meaʻai kiʻekiʻe-Sugar
Hiki ke hoʻohanaʻia nā'ōpiopio e ke kino e wikiwiki i ka ikehu aʻoi aku kaʻoi aku o ka ikaika ma ke koko. ʻO kēia mau meaʻai nā kumuhana o ke kō maʻamau o kāuʻai.
- Nā inu :ʻO nā meaʻono a pau nā mea a pau mai nā meaʻawaʻawa i ka wai inu hoʻonani i ka inu tile. Hiki nō, loaʻa i ka cocktails ka nui o ke kō. Ke ho'āʻo neiʻoe eʻokiʻoki i nā pahu lāʻau, makemakeʻoe eʻimi i nā mea inu e kūʻole . ʻO ka wai anuanu e hoʻonaniʻia he mea hōʻoluʻolu hou. Inā makemakeʻoe e inu i nā meaʻono, e hana ana i ka mīkini maʻaneʻi e hiki ke hoʻololi nui i kāuʻai .
- Nā Dessert:ʻO ka keke, kaʻaila cream, ka candy, a me nā meaʻono'ē aʻe he mau kumu ia o ke kō. Loaʻa i ka noʻonoʻo a me nā manaʻo no nā meaʻawaʻawa liʻiliʻi e hiki ai iāʻoe keʻai i kāu palaoa, aʻai pū hoʻi.
- Nā meaʻai me ka mea 'ai hoʻonuiʻia: Hoʻopiliʻia nā kohu i nā meaʻai he nui nā niho maikaʻi o nā kānaka aʻike i nā meaʻai me ke kō i loko o ka meaʻoluʻolu. Makemakeʻoe e hoʻololi i nā kāmeʻa i nā mea liʻiliʻi i mea e hoʻokaʻawale i keʻano. Ua piʻi mai kaʻoihana meaʻai me nāʻano hana hana he nui e'ōlelo ai "ke kō." Ma ka pepaʻona pono, e nānā i nā molasses, me ka meli, a me nā meaʻokoʻa'ē aʻe e pili ana i ke kō . Inā makemakeʻoe eʻoki i ke kōpaʻa , e nānā i ka lepili pono ma nā mea a pau āu e kūʻai ai. Inā heluʻia kekahi o nā mea'eneʻena ma kaʻaoʻao o ka papa inoa ma ka inoa o kahi meaʻaiʻaiʻai a inā he nui aku i ka hoʻokahi i loko o kēlā me kēia meaʻai, ua kiʻekiʻe ia i nā pahu.
- ʻO nā hua :ʻO nā hua he nui loa i ke kō, e like me ka maiʻa a me nā fiku. ʻO nā hua maloʻo ua maikaʻi keʻano o ke kō maoli o ke kō, a uaʻoi aku i ke kō. Hiki i nā huaʻano ke piha i loko o ke kōkeke kō. Akā,ʻo ka hua he wahi ia o ka meaʻai maikaʻi a he nui hoʻi nā fiber a me nā huaola maikaʻi, no laila e nānā i ka papa inoa o nā hua liʻiliʻi-nuiʻole i hiki iāʻoe keʻoliʻoli me ka liʻiliʻi o ke kī.
ʻO High-Starch Food
ʻO nā pae hiamoe he mau lōʻihi o ka glucose, no laila lākou a pau i lalo i ka sugars i ke kino. ʻO nā meaʻai kiʻekiʻe-starch nā:
- ʻO nā meaʻai hoʻoulu'āina:ʻO ka'ōpī , nāʻuala, a me ka palaoa he mau hiʻohiʻona o ka lob nunui, nā huaʻona starchy. ʻO ke ala wikiwiki e noʻonoʻo ai i ka hopena o kaʻaiʻana mai ka pakiaka. ʻO nā huapalapala kumu a me nāʻanoʻano keʻano kiʻekiʻe loa, a laila nā hua o ka mea kanu, nā lau a me nā lau i lalo. Akā, hiki i kāu mau mea kanu ke koho i kekahi mau mea kanu. Hiki i nā huaʻaiʻai ke kumu maikaʻi o ka fiber.
- Pōʻalima: ʻO ka meaʻai i hanaʻia me ka palaoa, e like me kaʻai, nā pīkī, nā kīʻaha, nā keke, nā kuki, a me nā mea hānai he kiʻekiʻe i ka māka. Heʻoiaʻiʻo kēia o kaʻohi palaoa maikaʻi a pau, akā,ʻaʻole pono i nā flours i hanaʻia mai nā hua aiʻole nāʻanoʻano, e like me ka palaoa almond.
- ʻAhi'Akī:ʻO kaʻaila, ka bale, ka'oʻameʻa, quinoa, a me nā kīʻaha'ē aʻe he kiʻekiʻe i ka starch.
- Legumes: Aia i ka pīni a me ka peʻa i ka maloo, akā, ua lohi mālieʻia , i ka mea iʻole i paʻiʻia a hoʻomaʻemaʻeʻia nā pi.
ʻO ka maikaʻi o ka meaʻoi loa
ʻO nā meaʻoi loa loa o nā meaʻono kiʻekiʻe-carb e hiki ai iāʻoe keʻai,ʻo ia ka mea i hanaʻia i kaʻina. ʻO kēia ka hapa nui o nā meaʻai o ka kakahiaka a me nā meaʻai i hanaʻia me ka palaoaʻeleʻele a me nā mea'alapona'ē aʻe. Uaʻoi aku ka maikaʻi o ka loaʻaʻana o kāu mau kāpili mai nā meaʻai a pau ma mua o kahi mea i hanaʻia.