Pono e pale aku i kekahi mau pākaʻi ma kahi e hiki ke paniʻia aku
ʻO nā'ōponaʻo ka meaʻai e hoʻolako i ka ikehu ma o nā calories i ke kino. Me nā mea hoʻomalu a me nā momona,ʻo nā waiʻalea he hoʻokahi ia o nā manipōniuʻekolu e hoʻohanaʻia ana e kou kino e ola ai. ʻO ka hapa nui o nā meaʻai a me nā wai inu kekahi i kēia o kēia mau macronutrients ma nāʻano likeʻole.
ʻO nāʻano meaʻai e komo ai i loko o ka nui o nā'ōpolāʻau heʻohi, hua, meaʻai, pasta, berena, a me nā pākeke.
Aia nāʻano likeʻole o nā haʻakaʻaleʻa, aia kekahi i keʻano maoli i ka meaʻai, a he mau'aleʻa loloa a kiʻekiʻe loa.
Ua lilo i mea laulā nā hana pākahi haʻahaʻa me ka hāʻawiʻana i nā kapi i kahi inoa maikaʻi loa. Eia naʻe, he mea nui e hoʻomaopopo heʻawaʻole nā'ōpoki a pau, ponoʻoe e aʻo i ka hana ponoʻana iā lākou i ka meaʻai maikaʻi.
Nāʻano o nā'ōpelu
Aiaʻekolu mauʻano meʻaleʻa i loaʻa i ka meaʻai, me ka hapahā o nāʻano e kōkua pū ana.
- Nalu: Ua kapaʻiaʻo "nā huapiʻa maʻalahi," he mau molelole kēia o nā mea maʻalahi like me ka glucose, ka hua huaʻala (ka hua hua), a me ka galactose, i kapaʻia he monosaccharides. I ka huiʻana oʻelua o kēia mau'ōpoki, ua kapaʻia lākou he mau mea kīʻole. Eia nāʻano o kēia mau mea me ka sucrose,ʻo ia hoʻi he mau molecule o ka glucose a me ka palaka, a me ka lactose (ka waiu wai),ʻo ia ka glucose a me ka galactose i hui pūʻia.
- ʻO nā huakai: Starches (polysaccharides) he "'aleʻaleʻa. Ua hakuʻia lākou i nā kaula lōʻihi o ka glucose. Hoʻopau kou kino i nā starches-kekahiʻoi aku ka wikiwiki aʻe o nā mea'ē aʻe - i loko o ka glucose e hoʻohua i ka ike. ʻO kahi mākiko kūikawā, i kapaʻia he starch kūpaʻa, he mea nui loa ia no ka make kaumaha a me ke ola kino.
- Fiber:ʻO ka fiber he carbohydrate i loaʻa i loko o ka cellulose o nā mea kanu i kanuʻia e like me ka huapalapala, nā hua, nā huaʻai, nā nuts, a me nā lemu. ʻAʻole hiki ke wāwahiʻia no ka hoʻohanaʻana i ka ikehu ma ke kino aʻo ia pūnaewele i hoʻopiliʻia me nā kaula i hiki ke hoʻopiliʻia.
- ʻO Oligosaccharides: ʻO kēia hāhā o nā'ōpomo'aleʻa e hāʻule ma waena o nā meaʻala a me nā hōkū. ʻO Oligosaccharides he hui lōkahi o nā meaʻono maʻalahi loa i loaʻa nā hopena kūpono i ko mākou mau kānaka noho a ua manaʻoʻia he mau hana hoʻonāukiuki.
Nā Kiʻikuhi kiʻekiʻe a me nā haʻawina kiʻekiʻe-maikaʻi
Hanaʻia nā'ōpelu i loko o nā mea kanu he nui a me nā meaʻai hoʻi e hoʻolako i nā kumuhana he nui e kākoʻo i kou olakino. Hoʻopiliʻia kēia mau mea i nā kāpili kūlana maikaʻi loa a kauʻia i loko o nā hua, nā huaʻai, nā kīʻaha piha, a me nā lemu.
ʻO nā'ōpoki haʻahaʻa haʻahaʻa, ma kekahiʻaoʻao'ē aʻe, ke loaʻa pinepineʻia ma nā meaʻai i mālamaʻia. ʻO kēia mau manawa he mau kohu, kohu, sodium, a me nā mea hoʻomalu e kō aku ai e hoʻonui i kaʻono a me ka ola. ʻOiai lākou e hana paʻaʻia me nā lāʻau huamela a me nā minela,ʻaʻohe pinepine kēia mau meaʻai i nā meaʻai a pau. ʻAi nā meaʻai e like me kaʻoa keʻokeʻo, nā meaʻono a me nā meaʻai, nā mea i hoʻomoʻaʻia, a me nā hua kanuʻuala e komo i kēiaʻano.
Wahi a Harvard Medical School,ʻo ka maikaʻi o nā'aleʻaleʻa āu e lawelawe nei e kōkua ana i ka meaʻai maikaʻi,ʻaʻole wale i ka emiʻana o nā lāʻau.
No ka mea laʻana, ua hoʻopiha kokeʻia nāʻokiʻoki liʻiliʻi, a he pinepine i ke alakaʻiʻana i nā huelo koko a me ka manaʻo lōʻihi o ka piha. ʻO nā fiber a me nā meaʻai i loaʻa i loko o nā meaʻai āpau e hiki ke hōʻoki i ka hoʻololi o ka puʻu o ka poʻe hōʻailona a me nā meaʻono, e pale ana i nā'ōpū nui a hoʻonāukiuki i ka'ōpū.
No ka hoʻomaikaʻiʻana i ka maikaʻi o nā kapena i kāuʻai, hiki iāʻoe ke koho i nā kānana piha a pau a me ka palenaʻana i nā meaʻai i hoʻonui i nā meaʻai. Eʻai i ka meaʻai mai kaʻaiʻana i ka home a me kaʻaiʻana i nā meaʻai a pau loa, ma mua o nā mea i hanaʻia, hiki ke kōkua nui.
Nā Hōʻike Hou
ʻO kou mau makahiki, ke kāne, ke kiʻekiʻe, a me ka mea kaumaha i loko o ka'ōlelo i kēlā lā i kēia lā no ka heluʻana o nā calories a me nā kapena e pono aiʻoe eʻai i kēlā lā i kēia lā.
Hiki i kāu kūlana o ka hana kino keʻano nui. ʻO kaʻoi aku o kaʻoi aku o kāuʻoihana,ʻo kaʻoi aku o ka ikaika e puhi aiʻoe, no laila,ʻoi aku ka calories āu e pono ai.
Ma keʻano laulā, mahalo ka USDA Dietary Guidelines no nāʻAmelika e hoʻolālā nā kānaka i waena o 26 a me 45 me kahi hana maʻamau i kaʻai 2,600 calories i kēlā me kēia lā. Pono nā wāhine i ka makahiki like a me ka hui hana i 2,000 calories.
Ua'ōlelo houʻia he 45 ka 65 pakeneka o kēlā mau calorie mai kaʻono mai. No kaʻaiʻai 2000 calorie,ʻo ia hoʻi he 900 a 1300 calories mai nā pūkuniahi, aiʻole 225 i 325 grams o ka hauʻawa.
Nā Māhele'ē aʻe o Energy
ʻO ka hoʻohana muaʻana i nā'ōpelu i loko o ke kino, he ikehu, akā,ʻaʻoleʻo ka waipelu wale nō ke kumu waiwai o ka ikehu. ʻAʻole hiki i ka momona ke hāʻawi wale aku i ka ikehu,ʻo ia ke ala nui e hoʻomaha ai ke kino. Wahi a ka Institute of Medicine's Dietary Reference Intakes e alakaʻi, hiki iāʻoe ke ola me kaʻaiʻole i nā'ōpoki i ka wā eʻai aiʻoe i ka nui o ke kineta a me ka momona:
"ʻO ka palena haʻahaʻa o ka lāʻau carbohydrate hānai e pili ana me ke ola me he meaʻole lā, ināʻaʻole lawa ka nui o nā protein a me nā momona."
Hiki i kou kino ke hana i ka nui o ka glucose e pono ai ke ola (ʻo ka Institute of Medicine i hoʻohālikelikeʻia e pili ana i kēia 22 a 28 mau kala i kēlā lā i kēia lā) i loko o ka hana i kapaʻia he gluconeogenesis . He hana nui ia o ka glucose, mai nā protein.
Nā Pahu-Low Carb
He nui nā'āpana kālepa low-carb e'ōlelo aku i kahi e laweʻia ai nā kumuhana i kālaiʻia o nā'ōpiʻa. ʻO kekahi meaʻai, e like me kaʻaiʻana o Atkins a me kaʻaiʻana o South Beach, hoʻolahaʻia nā kumu kīpopo hoʻomalu i nā mea liʻiliʻi. ʻOiai nāʻai pāʻani liʻiliʻiʻoi aku, e like me ka pāʻina Paleo a me kaʻai ketogenic, e paipai e hōʻole i nā kāpili pēlā e like me ka berena a me ka waiu a me ka hoʻopiliʻana i nā hua.
Ināʻoe e helu ana i nā kāpili, e hoʻomaopopo pono e heluhelu i nā hōʻailona pono o nā meaʻai āu eʻai nei. ʻO ka huahelu o nā meaʻai i mālamaʻia e hiki ke hoʻololiʻia mai ka laikini i ka laikini, i ka mea e pili ana i nāʻanoʻono a me ka maikaʻiʻole o nā meaʻai.
Ma mua o ka hōʻokiʻana i nā meaola a pau mai kāuʻai mai, he mea nui e hoʻomanaʻo i nā meaʻai e loaʻa ana i nā'ōpona wai ka meaʻai'ē aʻe. Ināʻoe e pane maikaʻi i nā meaʻai i lalo iho o ka'okika a iʻole e hahai ana iā lākou no ka pohō kaumaha a iʻole nā kumu olakino, hiki iāʻoe ke hoʻokaʻawale i nā meaʻai momona o ka momona a me nā hua i kiʻekiʻe i loko o ka huaora, nā mineral, fiber, a me nā phytonutrients .
ʻO kahi hua'ōlelo mai
Me ka nānā aku i nā meaʻai āu eʻai ai, hiki ke loaʻa kaʻai olakino me nā meaʻawaʻawaʻole ma mua o kaʻai maʻamau a me kaʻai mākī eʻai pinepineʻia e nā kānaka i kēia mau lā. Hiki i nā hoʻololi iki he hiki ke hele lōʻihi, alakaʻi i ka poho kaumaha, a hoʻonui i kou olakino.
> Kālā:
> Ke Kauka Lapaʻau o nā Kula Aupuni,ʻAiʻAi a me Nutrition. Nānā Kūmole no ka Energy, Carbohydrate, Fiber, Fat, Acne Acids, Cholesterol, Protein, and Amino Acids. ʻO ka National Academies Press. 2005.
> Hoʻoponopono Health Watchʻo Harvard. Nā Carbohydrates i kou Diet:ʻO ke Kino I Helu. Harvard Health Publishing. 2014.
> 'Amelika Hui Pūʻai. 2015-2020 Dietary Guidelines no nāʻAmelika. ʻO kaʻoihana mālama ola a me nā lawelawe pilikino. 2015.