Hiki ke paʻakikīʻo Carb i ka hoʻomakaʻana i kahi meaʻai haʻahaʻa. Maʻaneʻi, wehewehe mākou i nā manaʻo nuiʻekolu e pili ana i kaʻike pono a me nā helu hua'ōlelo. E aʻo i ka heluheluʻana i nā huaʻai, e like me keʻano o kaʻikeʻana i ka helu o ka huaʻai.
I kekahi mau manawa, hiki paha ke paʻakikī kaʻikepili i heluʻia ma nā hopena i ka hoʻohālikelikeʻana i nā mea i heluʻia ma ka inoa inoa o ka meaʻai.
No ka laʻana, ma ka papahele no ka Basic Flax Meal Focaccia Bread ,' ōleloʻia ka pūpū o ka palaoa līlū he 5 mau kalakona o ka hauʻalulu i 2 punetēpī ka lawelawe. Hāpaiʻia ka papahele no nā kīʻahaʻelua o ka'ōpala hua līlū. ʻOiaiʻo ka papahele e loaʻa mai he 0.8 kala o ka waiʻalulu i kēlā me kēia mehana o nā lawelawe he 12. Heʻano likeʻole kēia helu ma ka inoa o ka lepili.
ʻEkolu mauʻano koʻikoʻi koʻikoʻi e wehewehe ana i ka heluʻana o ka hua'ōlelo i nāʻike pono a pau:
ʻO ke kikowaena a me ka pono kūpona
ʻO ka fiber he carbohydrate, akā, no ka meaʻaʻole i'ōpalaʻia, ua'ōleloʻia nāʻai pākī liʻiliʻi loa he "heluʻole" ia i ka momona a pau āu eʻai nei. ʻO ke kumu i heluʻoleʻia ai,ʻaʻole ia e pili i ke koko glucose (koe wale nō ma keʻano maikaʻi ma o ka hoʻouluʻana i ka hopena o nā mea i hanaʻia). I ka manawa e hāʻawi aku ai au i kaʻike waiola ma ka hopena o kahi papa, makemake wau e uhi i kēia hopena ma ka'ōleloʻana i ka nui o ka'ōpona (ʻo ia hoʻi, ka nui o nā fiber) i loko o ka lawelaweʻana a laila hāʻawi wau i nā helu fiber .
No laila, i keʻano o ka focaccia, ke'ōlelo aku nei au heʻoi aku kaʻoihana .8 gram * maikaʻi me ka 5 grams o ke fiber i loko o kahi lawelawe. ʻOiai,ʻoiai kēiaʻepa he carbohydrate,ʻaʻole ia e hāʻawi aku i nā calories a iʻole nā huahana "hoʻohana".
NĀ PALAPALA:'Ōleloʻia ka pāhaki kēlā me kēlā me kēia 2 punetēpuni ka lawelawe i 4 grams o ke fiber,ʻo ia ka mea i hoʻoliloʻia ka helu he nui o ka helu me ka grab 1.
Akā, hoʻololi kekahi mau pahū.
ʻO kaʻike pilikino he mea kūpono
ʻO nāʻike pilikino a pau he kūpono wale nō ia. ʻO nā meaʻai a pau e like me ka hoʻohuiʻana mai kekahi i kekahi a me nā'āpana likeʻole e like me ka waiwai kūpono o ka meaʻai, akā, e like paha ka laka ma nā mea likeʻole. ʻO nāʻano o nā mea kanu a holoholona paha, kahi i ulu ai, ka lewa, ka mea momona - nui nā mea i komo i ka hua hope loa. E noi aku i kahi waina e pili ana i kēia, a na lākou e haʻi iāʻoe i kaʻoiaʻiʻo o kēia no nā hua waina, a hiki i kahi iʻono ai kaʻano i ka hopena o ka hua waina. Heʻoiaʻiʻo no nā meaʻai'ē aʻe a me nā mea i hanaʻia mai ia mea. No laila,ʻaʻole hiki iā mākou keʻike pono i ka nui o nā kahuki a me nā calories a hua huapona paha i loko o kēlā meakākō hoʻokahi keʻole mākou e hōʻoia i kēlāʻano rūkeke. Ma muli o ka laweʻana o nā meaʻaiʻaiʻai mai kahi papaʻai, e noʻonoʻo ana lākou i kēiaʻano. ʻO ke USDA database (e like me nā Canadian databases Canada a me nā kumuʻikepili'ē aʻe) e lawe i nā avera mai nā pahu he nui o ka meaʻai e hiki mai me ko lākou helu. I kekahi manawa, no ka loaʻaʻana o nāʻikepili hou, ua loli keʻano o nā helu. Ua hanaʻia kēia i loko o ka hoʻopuka hou loa o ka waihonaʻike (version 18) e hōʻike ana i nā helu pākaʻina kūikawā no ka hua loli ma mua o ka 17 i hana.
Hōʻike kēia i kekahi o ka hoʻololiʻana o nāʻikepili pūnaewele o kēia pūnaewele no kaʻike pono.
ʻO ka lawelawe lawelawe ma ka inoa
ʻAʻole kūlana pale nui no kekahi mau huahana. Hoʻohālike kēia i ke kālaika i nā hanaʻelua. ʻAʻole waleʻoe e nānā i ka helu hua'ōlelo ma ka inoa, akā e ponoʻoe e hoʻohālikelike i ka nui o ka nui o ka lawelaweʻana ma ia huahana no nā hua like e like me ka mea e hiki ke hana i ka hopena nui, keʻole ka nui o ka mea i hoʻohanaʻia he nui aʻe i ka nui o ka lawelawe . ʻO ka pilikia o ka hoʻonuiʻana i ka hala. No laila, inā he laʻana, inā'ōleloʻia kaʻalani he 1 punetune o ka meaʻai he hoʻokahi kale o ka'akiʻa, hiki ke hanaʻia mai .51 grams i 1.49 grams.
ʻAʻole ia he mea nui inā eʻai anaʻoe i kahi lawelawe. Akā, aia he 16 mau punetēpō i loko o ke kīʻaha, no laila, ua like ka nui o ka hapa i 8 mau kala ma kēlā a me kēiaʻaoʻao ināʻoe e hoʻohana ana i kēlā mea nui i loko o ka meaʻai.
Kelehana Lalo
Pono ka manawa a me ka ikaika, akā, i ka manawa e loaʻa ai iāʻoe nā hua'ōlelo i lalo, e hele maoli mai. E hoʻomaopopo a hoʻomaopopoʻoe i keʻano o ka fiber, ka nui o ka lawelaweʻana a me kaʻike o kaʻike waiwai e pili ana i kāu helu heluna. , Ma ka hoʻohana pinepineʻana i nā hua like a me ka hoʻomaopopoʻana e hoʻohana anaʻoe i ka nui o ka lawelaweʻana i nā hopena, hiki iāʻoe ke hoʻomaopopo i nā mea i maʻalahi.