ʻO ko mākou kumu kumu kumu kumu
Pono nā'ōpelu e pono ai ka olakino maikaʻi a me ka maikaʻi. ʻO ka mea pōʻino, he nui nā meaʻai e hoʻomaʻemaʻe nei i ka hoʻokaʻawaleʻana i nā pūpū mai kā kākouʻai meaʻai i kēlā me kēia lā. ʻO ka kūʻai kālepa i ka nui o nā momona o ka momona. Ma muli o ka hanaʻana o Carb, ua hoʻoneʻe ka nui o mākou i kēia kumu waiwai koʻikoʻi mai kā mākouʻai.
Hiki i nā'ōpelu ke loaʻa ka hapa nui no ka mālamaʻana i ka momona oʻAmelika, akāʻaʻole mamao kēia mai kaʻoiaʻiʻo.
ʻO kaʻoiaʻiʻo,ʻo nā'ōpoki ke kumu waiwai kumuhana e pono ai no ke kino o ke kanaka. He kikowaena lākou.ʻO ia keʻano o ka nui o ke kino e hana ai i kahi kiʻekiʻe . Ma ka hoʻomaopopoʻana i kā lākou kūlana e pono ai ke nīnau i ka haʻaleleʻana i nā'ōpū i kā mākouʻai. Pehea e hoʻohuli ai i kahi'āpana kai e pono ai ka kino e hana ana i kahi mea maikaʻi? Ma kahi o ka hoʻohemoʻana i nā'ōpona, pono e weheweheʻia keʻano o nā'ōpoki e pono keʻaiʻia no ke olakino a maikaʻi.
ʻO Carbohydrates E hāʻawi i ka Energy
Keʻai mākou i nā huapona, pono mākou e hoʻolako i ko mākou kino i kaʻaila (energy) e lawelawe ma nāʻano pākiko. ʻO ka'ōnaehana hoʻomeheki e hoʻohemo i nā'ōpalu i loko o ka glucose (blood sugar) e hānai ana i ka ike i ko mākou pūnaewele, nāʻiʻo, a me nā'ōpuni. ʻO ka ikaika i hoʻohanaʻoleʻia e mālama kokeʻia i loko o ko kākou mau io a me kou akei kahi e hoʻohana ai ke kino iā ia ma kahi e pono ai. Me ka lawaʻole o kaʻaiʻana i ka hauāhuʻona, hiki i ko mākou kino keʻike i ka luhi, ke poʻohiwi, lethargic a hikiʻole ke'ōkuli i kahi kaukau.
ʻO ka mea e hoʻomau i ka pilikia,ʻo nā hua a me nā haipule a pau i hui pūʻia e like me kaʻino noʻoe a noʻonoʻo i ke kumu o ka waiwai waiwai a me ka olakino maikaʻiʻole. Aia nō heʻikeʻole e pili ana i nāʻano kūpili kūpono e mālama i kā mākouʻai no ke kino e hana maikaʻi . Hiki i nā hana pāʻani ke hanaʻia me kaʻole o ka nui o nā'ōpona.
Pono i ko mākou kino ke koi aku i nā kumuhana o kaʻaila, e like me nā'alekole e hana ma kahi maikaʻi loa a ma waho o ke kaʻa.
ʻO ka haʻihaʻi
Hiki i nā'ōpelu ke hāʻawi aku i ka ike ma o ka hana hanaʻeha e hōʻoki ai i nā meaʻono a me nā mea hōʻailona e hana i nā meaʻono maʻalahi. Hoʻokomoʻia nā meaʻai maʻalahi i loko o ke kahe o ke koko a lilo i glucose a iʻole koko koko. Hāʻawi ka pancreas i ka insulin ma ka paneʻana i ke kō koko a me ka hana pūʻana e hiki i ka glucose e komo i ko mākou pūnaewele. Hanaʻo Glucose i nāʻoihana hana a pau o ka nohoʻana e nānā i kahi kiʻiʻoniʻoni, hanuʻana a komo i kahi'ahamera. Hoʻokomoʻia ka māhuʻu hou a me ka glucose i loko o ko māua a me ka ate no ka hoʻohana houʻana a ua hoʻololiʻia i ka momona.
ʻO ka hikiʻana o nā huapiʻa e hoʻololi ana i ka momona,ʻo ia ka'ōlelo buzz e kūʻai aku i nā meaʻai make. Hoʻoikaika mākou e kau wale ma luna o nā kumukūʻai momona i hanaʻia e nā'ōpoki pākeke ma kahi o keʻano nui e kākoʻo ai i ka hana kino. I ka pauʻana o nā macronutrients (proteins, 'āpau a me nā momona) i nā'āpana kūpono, hoʻohana ka kino i nā meaʻai e hoʻonui ai i ka olakino . Hōʻikeʻia nā haʻawina e hōʻike ana i nā huapiʻa me nā greensy leaf, nā huaʻona, a me nā'āpana'ōpala e kōkua iā mākou e hoʻemi i ke kino o ka momona, loaʻa ka muscle, a hoʻonui i kaʻoihana. ʻIkeʻia heʻoi aku kaʻoi aku o kaʻoihana kaʻapona i ka pehea e hana ai i nā koho olakino no kēia meaʻoi aku.
Nā Haumāna Ola Pūlohelohe
Ua hōʻikeʻia nā pāpoki e pale i ke kino e kū'ē i kekahi maʻi a me ka maʻi kanesa. ʻO nā'ōpona'aleʻa like me ka oatmeal ka waiwai nui o ka fiber a keʻaiʻia i nā manawa i hōʻikeʻia e hoʻoemi i ka hopena o ka piʻiʻana a me nā pilikia o ka naʻau. ʻO nāʻoihana ola kino'ē aʻe e pili ana i ka hoʻonuiʻiaʻana o ka momona, ka palekanaʻana i ka maʻi maʻamau Type-2 a me ka'ōnaehana hoʻopunipuni maikaʻi loa. Hōʻikeʻia nā'ōpelu i ka loli kaumaha a me ka hiki ke mālama i ka kaumaha o ka pahu.
Ma ka likeʻole i kaʻai kīʻai, hōʻikeʻike nā hōʻike hōʻike i ke koho hauʻoli me ka waiwai momona. Hōʻike kaʻimi i nā'ōpona'aleʻa he wahi nui o ka meaʻai maikaʻi e hāʻawi ana i nā meaʻai kūpono i ke kino e pono ai ka hana maikaʻi.
Ma muli o ka hanaʻoleʻiaʻana o nā pāpaʻi like,ʻo ia ka koho maʻamau a me ka hōʻemiʻana i nā kūponaʻakaʻaka maikaʻi e mālama ana i ko mākou kino i loko o nā mea kaukau maikaʻi a me ka manaʻo i ka maikaʻi.
Nā Carbs no ka Ola a me ka Hoʻoikaika
ʻO nāʻano nui o nā'ōpona'aleʻa he māmā a paʻakikī. ʻO nā'ōpili liʻiliʻi,ʻo ia nā sugars e hana maʻamau i nā meaʻai e like me nā hua, nā huaʻai, a me ka waiū. Hoʻokomoʻia nā sugars i loaʻa ma nā mea hoʻomākaukau a mālamaʻia paha i lalo ma lalo o ka mahele maʻaleʻale akāʻaʻole i like me ke olakino. Loaʻa ka mau meaʻai ma mua o nā meaʻai me nā meaʻala maʻamau. Hiki i nā'ōpona'aleʻa wale ke komo wikiwiki i ka loaʻaʻana o ka ike no nā hana kino. He nui nā kānakaʻeleu a me nā mea pāʻani eʻai i ka hua waina a me ka maiʻa ma mua o kahiʻahaʻaina a no kaʻikeʻana he mea lawa kēia no ka manawa. ʻO nāʻokoʻaʻokoʻa'ē aʻe iʻikeʻia no ko lākou mau kumuhana kiʻekiʻe a me ka waiwai o nā kumuhana waiwai kiʻekiʻe:
- ʻO ka pomegranate
- Mango
- Hua wai hua 100%
- Milk
- ʻO Yogurt
- ʻO ka meli maoli
Hiki i nā 'āpana kūpili ka fiber a me ka maloo a hoʻolāʻihi i ka lōʻihi ma mua o ka hikiʻana i ke kino ke hoʻohana i ka glucose me he puna mana. ʻO nā hōʻailona o nā'ōpili lāʻau olakino e komo ana i ka palaoaʻai, quinoa, kalala, nā pīni, nā huaʻai, a me kaʻohi. Kūpono mākou e kali ma kahi o hoʻokahi hola e hana ai ma hope o ka hoʻohanaʻana i nā kahī liʻiliʻi e pale i ka'ōpū o ka'ōpū. Hoʻohui pū kekahi poʻe i kahi pilina pilikino e like me nā'ōmoa manu me nā'ōpana nui, ma kahi o ka hoʻomākaukauʻana no kahi hoʻonaʻauao koʻikoʻi koʻikoʻi.
ʻOi aku ka nui o nāʻokiʻoki pāpili i ka waiwaiʻoi aku ka waiwai ma mua o nā'ōmālū maʻalahi a pono ke hōʻonui i ka hapa nui o kā mākouʻaiʻana. ʻO nā'ōpona'aleʻa likeʻole nei he kumu maikaʻi loa ia o ke fiber, nā antioxidants, nā huaora a me nā alumina:
- Leafy greens a me nā huaʻai
- ʻOi
- Pau ka'ō
- ʻOhi
- Pākī laiki
- Legumes
- Nā hua pākuʻi a me nā hua
- Nā hua (ʻula a me nā hua)
ʻO kahi hua'ōlelo mai
Hiki ke kino i ka mea maikaʻi loa keʻaiʻia nā koho olakino o nā'ōpili māmā a paʻakikī i kēlā me kēia manawa. ʻO kaʻikeʻana i ka kohoʻana i nā'ōponaʻakika maikaʻi loa no ka mālamaʻana i ke kino olakino, e hoʻemiʻia ka hopena e pili ana i nā mele a pau e pili ana i kaʻaiʻole i nā pūhaka a hiki i kahi ala kūpono a me ka pololei i kaʻaiʻana.
> Kālā:
cdc.gov, Division of Nutrition, Activity Activity, and Obesity, Loaʻa i kahi Palena
National Academy of Sports Medicine, Nutrition a me ke Kaihopu Kokua, Eʻai ana no ka Hanahana, 5/14
National Academy of Medicine Medicine, Carbohydrates: HeʻOiaʻiʻo anei he meaʻino iāʻoe? , Geoff Lecovin, 1/15