Hiki i nā'ōpona'okōpika ke hāʻawi i kou kino me ka ikaika e pono aiʻoe e ala, e neʻe a puni, a hana i nā mea a pau āu e hana nei i kēlā lā i kēia lā. ʻO lākou he starch, maltose, a cellulose, a ua loaʻa iā lākou i loko o nā hua, nā huaʻai, nā legumes, nā nati, nāʻanoʻano, a me nā'ōpala.
ʻO nā mea kanu a pau o ka mea kanu i nāʻano likeʻole me nā'ōpona'aleʻa, he nui ka huiʻana o ka māketo a me ka cellulose.
Hoʻohanaʻiaʻo Starch e nā mea kanu e like me keʻano e mālama ai i ka ikehu. ʻO nā kīhāpai, nāʻuala, a me ka raiki, nā peʻa, nā legumes, a me ka palaoa ke kiʻekiʻe i ka māka. Hiki i ka Cellulose ke kūkulu i nā hale e hāʻawi i ka mea kanu i ko lākouʻano, aʻo ia ka mea nui o ka'ōnaehanaʻai. ʻO nā huaʻai e like me nā pīniʻeleʻele, broccoli, a me nā'ōkihi heʻuʻuku ka nui, akā,ʻoi aku ka nui o ka cellulose.
ʻO kaʻokoʻa ma waena o nā kaʻaʻaleʻa a me nā'ōpelu māmā wale nō ka nui o nā mole. ʻO nā'aleʻaleʻa wale nō he hoʻokahi aʻelua wale nō mau kōkoʻa ka nui, akā he mau ukanaʻelima i loko o nā'aleʻa. ʻO nā meaʻawaʻawa kūikawā,ʻo ia nō ka sugar table, kaʻaila, ka meli, ka paʻakai a pēlā aku.
ʻO ka'ōmoleʻo ka'ailapaliaka a me kaʻaeʻole
Hoʻopihaʻia ka pale a hoʻomoʻa kokeʻia, no laila, hiki i kaʻai me ka paina keʻai i ka mea koko i ke koko. Akā,ʻaʻole hiki i kāu pūnaha paʻi ke hoʻokaʻawale i keʻano o cellulose, he mea maikaʻi ia no ka loaʻaʻana o kēlā kōpū non-digestible i kāu'ōhinu huapalapala e hoʻokuʻu i nā mea i lalo, no lailaʻaʻole e hoʻoweliweliʻia e nā mea hōkū i ke koko koko nui.
ʻO kahi kumu he mea nui eʻai i nā kīʻaha holoʻokoʻa, nā mea'ahuʻula a me nā meaʻai'ē aʻe he nui ka mea e hoʻomau i ka laweʻana o nā meaʻono a me nā mea momona.
Pehea ka nui o kahi kōpiko Carbohydrate Ke makemake nei au?
ʻO ka'ōlelo maʻamau,ʻo nā huakalūlū koʻikoʻi e hāʻawi i ka hapalua o nā calories i kāuʻai. Aʻo nā mea makua e pono ka 25 a 38 mau kiko o ke fiber i kēlā me kēia lā.
Hiki iāʻoe ke hana i nā meaʻelua ma kaʻaiʻana i ka meaʻai i nā momona'ōniʻoniʻo , nā kīʻahaʻokoʻa, a me nā pūpū a me nāʻanoʻano.
Ke hoʻolālā i kaʻai , e noʻonoʻo e pili ana i kahi e hoʻolālāʻia ai ka meaʻai ma kāu pāpale. E māhele i ka papa i loko oʻehā. E hoʻopihaʻia ka hapalua o ka pāʻona i nā'ōlaʻaiʻulaʻula aiʻole nā huaʻaina a me ka hapahā o kāu paila ke hoʻopaʻa i kekahi mea starchier, e like me ka berena, ka raiki, kaʻuala, a me ka paku.
ʻO ka hapa hope loa he home ia no kāu punaeho kumu mua - hiki ke lilo i kahi meaʻai, ka moa a iʻa paha, aiʻole hiki iāʻoe ke koho i kahi meaʻai meaʻaiʻai meaʻai e like me ka lemu, aiʻole nā lelo. Hiki ke hāʻawi iāʻoe i nā kumukūʻai kūpono o nā'ōpili, a mālama pū i kou mau protein a me nā momona ma ke kaulike.
ʻO ka pāʻina palekana me ka nui o nā fiber a me nā kāmaʻa olakino ka mea e hāʻawi ai i ka chard Swiss, kahi lau o nāʻuala pālahalaha, a me kahi'āpana momona iʻikeʻia e like me ka nui o ka poho o kou lima. A inā makemakeʻoe e hele i ka meaʻaiʻole, eʻoki i ka iʻa no kahi tofu.
Nā kumuhana:
Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. "Nutina no nā mea a pau - Carbohydrates."
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Office of Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, US Department of Health and Human Services - Health.gov. " Dietary Guidelines for Americans, 2010. "