Keʻike nei i nā meaʻai me ka liʻiliʻiʻole i ke koko koko
He mea houʻoe i kaʻai liʻiliʻi liʻiliʻi? A iʻole paha e makemake anaʻoe e nānā hou. ʻO keʻano nui loa o ka hoʻololiʻana i kā mākou mau meaʻai,ʻo ia keʻokiʻoki i nā meaʻai a mākou e hōʻoiaʻiʻo nei ma keʻano he mahele o kā mākou mau papaʻaiʻai mau. Eia kekahi mau manaʻo no nā mea haʻahaʻa haʻahaʻa me keʻano haʻahaʻa. Hiki paha iāʻoe ke nānā i kēiaʻatikala e pili ana i ka paʻiʻana me ka pohō wale .
Bread
Ua kapaʻiaʻo iaʻo "ke koʻokoʻo o ke ola," a he nui nā kānaka e manaʻo neiʻaʻole hiki iā lākou ke ola me kaʻole. Akā,ʻoiaʻiʻo -ʻaʻole anei ka mea e hele ai i ka palaoa e maʻa mau ai? No ke aha eʻoluʻoluʻole e hoʻokomo i ka hua salakeke? ʻAʻole? ʻAe, aia kekahi mau mea'ē aʻe, akā i kekahi manawa e nānāʻoe i keʻano paʻakikī. Nā lākou:
- Nā kīʻaha haʻahaʻa liʻiliʻi kūikawā (akā heluhelu pono i nā lepili, a me nā helu kaupona palapala)
- ʻO nā tortillas low-carb (he mea punahele kēia i nā kumu kūʻai haʻahaʻa he nui)
- ʻO ke kiʻekiʻe o ka fiber "mau mea pale" e like me GG Bran Crispbread
- ʻAla palaoaʻo Flax (he "hearty" berena)
- Makemake wau e hana i kaʻu mau momona maʻamau i nā pahu muffin-top (aʻoi aku kaʻoi aku) i nāʻano likeʻole. Hoʻohana wale wau i kahi'āpana meaʻala. Hiki iaʻu ke hoʻokaʻawale i nā muffins a hoʻomoʻa, a hoʻohana paha i nā kāpena.
Eia kekahi, he mau meaʻaiʻole ka liʻiliʻi -ʻo ia hoʻi,ʻaʻole lākou i hoʻololi kokeʻia i ke kō i loko o ko kākou kino. ʻO kēia mau berena he mea kaumaha loa ia, a he'āpana'āpana i loko o ia mau mea, a i hanaʻia paha mai nā'ōpuʻu i uluʻia e like me ka'ā'ī Ezekiel®.
ʻO ke kumu,ʻo ka meaʻoi loa o ka palaoa, he paʻakikī ia,ʻo ka maʻalahi nō ia o kou kino e hoʻololi i ke kō. ʻO ka palaoa o ka palaoa i hanaʻia mai kahi lepo maikaʻi e hoʻoulu i ke koko koko e like me ka palaoa keʻokeʻo.
- Pehea e Loaʻa ai i kaʻona Ola, Pāʻani Keʻakeʻa
- ʻO nā mea'ē aʻe e pili ana i ka PipiʻOhi Pāʻani ma nā Lowts Carb
Pālolo
Nui nāʻano hoʻololi no ka pasta e loaʻa ana,ʻo ia ka emi i lalo i ka'akiʻa.
- ʻO Spaghetti Squash
- Shirataki Noodles
- Low-carb Pastas e like me ka Dreamfields® hana no kekahi
- Nā Kūlana Manuahi Loa Loa-Carb
Inā loaʻa iāʻoe 100% ka paʻi huaʻai a pau a kuke i ke kī aldente (e paʻa mau loa, e like me nā mea Italia e hana ai), e emi iho ka pasita i ka liʻiliʻi. E hana ana kahi hana liʻiliʻi o kēia ma kahi maʻamau maʻamau. E hoʻomaopopo heʻano liʻiliʻi nā'āpana pasta ma kahi'āpanaʻai i Italia.
Kahe
Hoʻomaʻamaʻa pinepineʻia nā kuhuma i mea nui loa nā'aleʻalepa. Ua loaʻa i kahi haʻahaʻa keʻano i nā kānana anu, akā,ʻaʻole i nui. ʻO kekahi mau kānana kiʻekiʻe he pai maikaʻi, akāʻo nā loli kaulana i ka hale kūʻai kūʻai pinepine, no laila e heluhelu pono i nā lepilima. E hiki nō iāʻoe ke hana i kāu mau kīʻaha liʻiliʻi liʻiliʻi, e like me:
ʻO ka'ōpī
Ma waena o nā meaʻaiʻole i mālamaʻoleʻia, uaʻoi aku ka wikiwiki o ka'ōlaʻi i ke koko o ke koko i ka wikiwiki aʻoi aku ma mua o nā mea'ē aʻe. ʻO ka mākiko i ka'ailala he mau lōʻihi lōʻihi o ka glucose (e like me kaʻoi o ka māka). ʻOiaiʻaʻole he mea kūpono loa no ka'ōlala,ʻo kekahi mau huaʻai'ē aʻe paha ke hana pono:
- Kūlana kaulanaʻo Mashed Cauliflower
- He mea maikaʻi hoʻiʻo Celeriac ('okena aʻa)
- E helu i nā helu hua'ōlelo no ka'ōpili a me nā kumu iʻa'ē aʻe
- 'Apena: Ka'alaʻalaʻala "Pōpī" Salame
Eia kekahi, aia kahi huahana kūʻai inoa i kapaʻiaʻo Carb Counter Instant Masters, kahi hiki ke hoʻohanaʻia e like me nā mea kanu pākīkī. Makemake wau e hoʻohui i ke kōleʻaleʻaleʻa aiʻole i ke keoho, a he nui hoʻi nā hoʻohana'ē aʻe.
Kahiki
Makemake au i " ka laiki ," a he nui nā kānaka i ka haʻohaʻo i ka hopena o ke keleʻaleʻale o Celery (celeriac) keʻano like. ʻOiaiʻo ia kaʻoi aku o ka momona aʻoi aku ma mua o ke kīpalāʻau, akāʻoi aku ka emi loa i nā kaha ma mua o ka laiki. Ua lohe au i nā poʻe e hoʻohana ana i ka TVP e pani ai i ka laiki.
Hoʻopuka
Loaʻa nā mea kālepa kālepaʻoihana pāʻoihana (e like me Andre's Carbo-Save) i hiki iāʻoe ke loaʻa i ka pūnaewele, akā, ua maikaʻi loa lākou a pau.
ʻO nā kaʻa'ē aʻe e hiki ai i nā puaʻa a me nā lihilihi, nā halola, maiʻi, nā kukumba paʻi, jicama , a me nā huaʻai'ē aʻe.
Nā Paʻa a me nā Legumes
He nui keʻano o ka waiʻahu i nā pīkino, akāʻo kaʻoi maʻamau o ka'ōpala. Akā,ʻo ka nui o ka hanaʻiaʻana,ʻo ka piʻi nui aʻe nō ia o ka lāʻau i ke koko koko. ʻO nā pīkī kēne iʻoi aku kaʻoi aku o nā kīʻaha ma mua o nā pānaʻi e hoʻomohala aiʻoe iāʻoe iho.
ʻOi aku ka nui o nā beana i loko o ka'akiʻa me nā pī. ʻO nā pīniʻeleʻeleʻeleʻeleʻaʻole eʻono i ka "soybeany" a he nui loa i loko o ka nui o ka meaʻai.
ʻO Flour
Hiki ke kanuʻia nā'ōpala a me nāʻanoʻano i ka palaoa / ka palaoa, aiʻole i kūʻaiʻia i kēlā ala. Makemake lākou i nā meaʻokoʻa likeʻole, akā, hiki ke hoʻohanaʻia no nā pōpō, nā muffins, nā wikiwiki, a me nāʻoihana'ē aʻe. Nā hiʻohiʻona:
- ʻAlaʻAmona
- ʻO ka meaʻai pala
- ʻO ka'ōpala o ka papa
- Nā mea hoʻomanaʻo no nā mūkini kapu haʻahaʻa, nā meaʻai, a me ka
Pizza
ʻO Pizza kahi'āpanaʻai, 'aʻole anei?
Milk
ʻO ka Milk kekahi mau'ilika i keʻano o ka lactose,ʻo ia hoʻi heʻuʻuku liʻiliʻi ma mua o nā meaʻono'ē aʻe. ʻO nā kānaka i ho'āʻo i ko lākou koko glucose e likeʻole lākou i nā hāʻina.
ʻO nā mea komo no ka waiū e komo i ka waiu niu, ka waiū me ka mea i hoʻonoeʻoleʻia. Eia nā helu melemele o nā hua laʻi a me nā pani .
Eia kekahi, inā koho maikaʻiʻoe, hiki i ka yogurt ke emi mai ka lactose ma mua o ka waiū i hanaʻia, mai, no laila , he mea maikaʻi loa ka'atika i kaʻai haʻahaʻa .
Ka mea momona
ʻO ka lonoʻino: Inā koeʻole kekahi mau hua liʻiliʻi liʻiliʻi-nui , a me nā hua i hanaʻia i nā kumu lāʻau-kūpona, inā heʻono, hiki iāʻoe ke pā aku i ka nui o nā'ōpona. No laila, ponoʻoe e hoʻoholo e pili ana i nā meaʻala e like me Splenda a iʻole Kaulike. Uaʻike kekahi poʻe eʻai ana a inu paha i nā meaʻono e makemake lākou i nā meaʻono'ē aʻe, aʻo nā mea'ē aʻeʻaʻole. ʻOiaiʻo nā meaʻai meaʻai e like me nā mea'alamakai i hanaʻoleʻia ke kiʻekiʻe o ka meaʻai,ʻo ka nuiʻole o nā kino i hana maikaʻiʻole me ke kōpaʻa e manaʻo ana he mea maikaʻi keʻano o nā meaʻala e hoʻohuiʻia. ʻO ka'euaha maikaʻi,ʻo ia me ka hoʻohanaʻana i ke kōpaʻa, hiki iāʻoe ke hana i nāʻano hana loloa maikaʻiʻole.
Nā leka hoʻomaopopo: ʻO ka pauku i loko o nā meaʻalani pālahalaha ka mea maʻamau,ʻo ia hoʻi kekahiʻano o ke kō, no laila, he mau huaʻalea kona. ʻO nā hua liʻiliʻi he mau'ōpelu wale nō ia.
Hiki i nāʻona lama e like me maltitol ke lilo i pilikia no ka nui o nā mea make-carb. ʻO'Erythritol a me xylitol nā mea aʻu e'ōlelo ai. ʻO Maltitol ,ʻo ia ka mea maʻamau loa, ke manaʻo nei au,ʻo ka meaʻoi loa, uaʻoi aku kaʻino ma mua o ka sukake ma kekahiʻano, a he hewa hoʻi i loko o kekahi.
Nā Jams a me Jellies
E hoʻohana i nā pūmole paʻiʻole , aiʻole e hoʻohana i nā hua hou iʻoi aku i nā meaʻono .
Kahe
Ināʻoe e nānā paʻakikī, hiki i kekahi manawa ke loaʻa nā candies free-candles without maltitol, akā, hele lākou a hele koke aku ma waho o ka mākeke. ʻO kahi pahu i waho i kēia manawaʻo ChocoPerfection Bars .
Nā Desserts'ē aʻe
Hoʻohuiʻo Dixie Carb Counter i kekahi mau huihuʻu haʻahaʻa-like, e like me nā keke a me nā brownies .