ʻO kaʻikeʻana i ka nui o ka momona ka meaʻai eʻai anaʻoe i ka mea nui ma kaʻai haʻahaʻa. Hoʻokahiʻaoʻao e hana ai i kēia,ʻo ka heluʻana i nā mele.
Ma muli o ka hoʻolālāʻaiʻai e hele anaʻoe, ponoʻoe eʻike inā ponoʻoe e helu i ka waiwai a me ke kaʻapona'okō. Eia kekahi laʻana,ʻo keʻano o ka maʻi nui loa eʻike ai i ka helu o ka carb, ua hoʻohanaʻia nā hua melemele nui, akāʻo ka hoʻohanaʻana o ke kiʻiʻo Atkins i nāʻupena net. Ma keʻano laulā, nā meaʻai ma lalo o 50-60 grams o ka carb no nā'ōpili pūnaewele hoʻohana no ka lā, akāʻo ka meaʻai me ka nui o ka carb (hiki i kahi 200 grams o ka carb i kēlā lā i kēia lā i kapaʻia he "low-carb" e kekahi mau wehewehe) ko lākou heluʻana.
1 - ka Carbohydrate a iʻole ka Net Carbs?
ʻO ka kohoʻana i keʻano pololei o ka helu helu carb e hiki ke hoʻololi i ka holomua o kāu papahanaʻaiʻai, no laila e hoʻolohe i kēia.
He aha ka nui o ke kaʻapona? ʻO ka helu o ka hua'ōleloʻo Carb e komo ana i loko o nā meaʻai a pau, i kēlā me kēia kumu.
He aha nā helu a me kaʻupena pūnaewele? I ka heluʻana i ka pahu net, laweʻia ka fiber mai ke koena o ka waiʻahu. ʻO kekahi mau mea haʻahaʻa me ka haʻahaʻaʻole i kōʻole i kaʻaiʻana i nā wai kīʻaha a me nā meaʻokoʻa'ē aʻe, akā, pono e mālama pono i kēia.
2 - Ka Anaʻana i ka mea nui loa!
Hiki paha ke maopopo, akāʻaʻole hiki iāʻoe keʻike i ka nui o nā mea i loko o kahi mea ināʻaʻoleʻoe iʻike i ka nui o kāu mea! He mea maʻalahi no nā kānaka e noʻonoʻo uaʻike lākou i ka nui o ka paila hoʻokahi a me ka hapalua o ke kīʻaha a iʻoleʻeono inhi ke hiki ke hele i waho.
Ua hoʻonuiʻia kēia pilikia i nā makahiki i hala koke aku nei e like me ka loaʻaʻana o ka nui o nā lawelawe. I koʻu wā e ulu ana i ka makahiki 1960, kahi'āpana berena a me kahi mīmoku a me kahi sacel iʻoi aku ka liʻiliʻi ma mua o kēia manawa. Eia kekahi, ua hoʻolaha nuiʻia nā'āpana hale meaʻai. ʻO ka "lawelawe" o ka pasta i loko o ka haleʻaina hiki ke maʻalahi i loko oʻekolu aʻehā paha o nā "lawelawe" o ka makahiki. ʻOi aku nā hua iʻoi aku ka nui, no laila, heʻanoʻuʻuku kēiaʻano i nā mea iʻikeʻia i kēia manawa.
Ponoʻoe e ana i nā kīʻaha a me nā spoons, ka mō'ī a iʻole ke ana ke ana, a me ka manaolana i kahi pālākiō. Ma ke kūpono, i kēia manawa, e kiʻi houʻoe i kekahi mau meahana maʻamau iʻikeʻoe i keʻano o kā mākou e kamaʻilio nei.
3 - Nā huaʻai-ʻoleʻai
ʻOiai he nuiʻole ka nui o ka momona o ka momona,ʻaʻole lākou he nui, a he nui ka pīkoi waiwai no ka carb me ka hapanui o lākou. Ma kaʻai pāʻani liʻiliʻi,ʻo kēia mau mea kanu e lawe i ka wahi o ka mākiko starchier a me nā mea hana kālaika, aʻo ka hapanui o nā kānaka ma nā meaʻai pāʻani-liʻiliʻi e hoʻopau i ka nui o kēia mau meaʻai a lākou eʻai nei. ʻO ka poʻe ma nā manawa maʻamau-carb i kekahi manawaʻaʻole lākou e helu i nā mea a pau.
ʻO kēlā ka'ōlelo,ʻo ka heluʻana i nā hua lapalapa e hiki ke maʻalahi ma muli o nāʻano likeʻole a me nāʻano likeʻole o kaʻokiʻana a me ke kukeʻana. ʻO kekahi laʻana,ʻano'ē nā'ōhū'ōpena i ka lahilahi a hiki i ka lahilahi o kou lima. ʻO ka "medium" Bell pepa e like me kaʻikepiliʻikeʻole e like me kā mākou i manaʻo ai. Hiki i ka heluʻana i nā pahu lāʻau i loko o nā mea kanu hiki ke lilo i manawa maikaʻi e puka aku ai i ka mō'ī a iʻole ke anaʻana i ka anaʻana no ka hōʻoia iāʻoe keʻike i ka 4 mau'oniha maoli.
ʻO nā'ōmole ka mea kanu momona loa i nā pahu. ʻO kekahi mau papa liʻiliʻi e helu ana i nā lau e like me "nā meaʻaiʻole" no ka mea he haʻahaʻa i loko o ka carb a ua hoʻopuniʻia e ka nui o ka fiberʻaʻole lākou e hānai i ke koko koko - akā e nānā i kāu mahele ma mua o ka hoʻoholoʻana e hana i kēia.
4 - Heluhelu i ka Carb i hua
Hiki i nā hua ke hoʻololi nui i ka nui o ka waiboka i loko o lākou, mai ka raspberries , i ka 3.5 grams o ka carb net i ka hapalua kīʻaha, i nā waina , i 31 grams no ka hapahā hapaha. Ma keʻano maʻamau,ʻo nā hua liʻiliʻi ka nui loa o ka huka, aʻoi aku ka nui o nā huaʻona a me nā hua maloʻo.
ʻO nā hua eʻoi aku keʻanoʻoiʻole i ka huaʻai, i kekahi manawa e pono ke ana. ʻO kekahi kumuhana, ua ulu ka nui o ka nui o nā hua i nā makahiki. Eia kekahi laʻana, heʻehiku kapuaʻi ka lōʻihi o ka maile "mala". E ho'āʻo wale e loaʻa i ka banana mai 7-inch - nā mea a pau i loko o nā hale kūʻai kahi e kūʻai nui ai au. ʻO keʻano me nā'ōʻaʻakau -ʻekoluʻonika ka laulā, kahi i manaʻoʻia e nā poʻe he nui.
5 - Nīnī a me nā meaʻai
Inā loaʻa iāʻoe kahi lumi i kāu'āpana carb,ʻo nā pīni a me nā huaʻai'enela he koho maikaʻi loa ia, no ka mea, ua maʻalahi lākou i ka mea'alakai-nui e like me nā meaʻaiʻoi aʻe he nui. Eia kekahi, he nui nā'ōhua i hāpapaʻia me ka māmā a me ka starch maloʻo,ʻoiaʻiʻo, inā e'ūlū a kukeʻoe iāʻoe iho ma mua o ka kūʻaiʻana i nā pī bean.
ʻO ka hapalua o nā pīni he 15 mau grams o ka carb, koe naʻe nāʻano pīni.
Nāʻike Bean hou aku:
- ʻOiwi Beans
- Kalikimaka Peas (Garbanzo Beans)
- Lentils
- ʻO Soy Beans
Hoʻolako ka nui o nā mea kanu a me nā mea kanu i ka nui o kā lākou waiwai. ʻO ka paila kīlapa kekahi o ia mau "hapalua kīʻaha he 15 mau kalamoa o carb".
6 - Mīkini, me ka Pātaʻi
Hoʻomaopopo:ʻAʻohe mea e pono ai kaʻaiʻana i ka meaʻai ! Penei ka palapala pūnaewele o ka American Diabetes Association: Inā eʻaiʻoe i nā meaʻai i ka palaoa, e koho i nā meaʻoi aku ka maikaʻi. E koho i nā'ōpū piha.
Hoʻolālā nā kumu hoʻomau o ka maʻi maʻamau i ka 15 grams o ka hauʻahu e like me ke ana o ka nui o ka lawelaweʻana. No nā'ehi,ʻo kēia paha he 'hapalua hapalua o kaʻohi i kālaiʻia, koe wale no ka laiki a me ka peta, kahi i hoʻohanaʻia he 1/3 o ke kīʻaha.
Eʻike i ka Carb Counts no:
- Amaranth
- ʻOhi Meal (me nā grits, polenta, a me nā popcorn)
- ʻAi (me kahiʻano o nāʻohe i kahuʻia)
- Quinoa
- Kahiki
- ʻO ka palaoa (e like me ka palaoa, bulgur, pasta, a pēlā aku)
7 - Baked Goods
ʻO ke ala pono wale nō eʻike ai i ka nui o ka waiʻahu i nā kuki, nā pōpō, nā pies, nā berena, a me nā mea'ē aʻe, e heluhelu i ka lepili a e nānā pono i ka nui o ka lawelaweʻana. ʻO kekahi mau manaʻo kūpilikiʻi, ma muli o 15 grams no kahi lawelawe:
- Mākahi'āpana berena (e hoʻomaopopo i kēia mau lā, he nui nā'āpana palaoa iʻoi aku ka nui aʻe ma mua o ka nui o ka nui, no laila e nānā pono i ka lepili)
- ʻO kahi tortilla 6-inch, ka palaoa a me ka palaoa
- ½ o nā kuki, aiʻole kekahi mea liʻiliʻi (2 iniha ke anawaena)
- ½ o ka mūkini Beretania
- ¼ o kahi peke piha
- ⅓ o kahi mīkini nui, a iʻole hoʻokahi mīkiniʻeleʻele (2½ 'īniha ka loa)
- 4-6 mau mākiki
- 3 nā pāpale vanilla
- 1ʻiliahi liʻiliʻi aiʻole ka pōpō palaoa me ka'ōmoleʻole (2-iniha kekona)
8 - Food Food
ʻO ke kīʻaha o ka waiū bipi he 11 a 12 grams o ka carb i loko ona, no loko mai o ke kōpaʻa (lactose) i ka waiū. Ma kahi kokoke i nāʻano likeʻole o ka hua laʻa , ua weheʻia kekahi o ka lactose, ma o ka fermentation (yogurt, kahi) aiʻole no ka mea i hoʻohanaʻia kaʻaila ma mua o ka waiū. Ma muli o kaʻaiʻana o ka bacteria i ka lactose, hiki paha ke emi mai ka pahu i loko o ka waina ma kaʻaila . ʻO kaʻoiaʻiʻo, i ka hoʻomakaʻana o nā mea hana e hoʻohui i ke koʻa (ke kalo kaʻoi loa), ua pau nā pā.
Ka Laʻana:ʻo kahi auneke o ka bahi i loaʻa i waena o ka hapalua gram a hoʻokahi gram o ka waiʻa (ʻoiai e hiki ke loaʻa i nā hānai iʻoi aku ka nui aku).
9 - Mīkini a me nā Lulu
ʻO nā'ōpala a me nāʻanoʻano he mau mea liʻiliʻi liʻiliʻi ka nui no ka mea he pinepine nā meaʻai likeʻole e like me nā'ōpū piha no ka hapa o ka hauʻahu, me nā mea momona maikaʻi a pinepine pinepine. ʻO nā mea'ē aʻe ma mua o nā chestnuts a me nā wāwae (ʻo ia ka starchier),ʻo ka hapa nui o nā peni a me nāʻanoʻano ma waena oʻelua aʻehā kāmeka o ka carb net i kēlā me kēiaʻele.
10 -ʻO nā mea'ē aʻe
Ua uhi mākou i nāʻano nui o nā meaʻai e loaʻa ana i ka hauhā i loko o lākou. Ma kahi o nā mea'ē aʻe a pau e loaʻa i kahi pepa heluʻai pono, no laila e hiki iāʻoe ke noʻonoʻo iāʻoe iho. Hiki iāʻoe ke kōkua aku i nā puke pūnaewele me nā poʻomanaʻo pūnaewele carb.
Pono e heluhelu pono i nā lepili , e ana mālie, eʻike i ka palena o kāu carb , ae maikaʻiʻoe!