Ke hoʻomakaʻoe i kaʻahaʻaina haʻahaʻa ,ʻo ka hapalua o ke kaua ke aʻo nei i ka mea i helu ponoʻia e like me ke kāpili ma waho aʻe o ka uala a me nā kuki melekaleka, a me ka nui o nāʻea i loko o ka mea i hāʻawiʻia e kohoʻia he "low-carb." Eia kekahi, aia ka mea liʻiliʻi aʻano koʻikoʻi o ka aʻoʻana i ka heluhelu a me ka hoʻomaopopoʻana i kahi laulau pono . ʻO ka nui o kaʻakika i kēlā me kēia lawelawe e pili ana i ka wā e helu ana i nā kāpili? A iʻole ka helu helu kōpaʻa? Pehea e pili ana i ka waiʻopa?
ʻO kaʻikeʻana e heluhelu i nā meaʻai pono'ī he mea waiwai nui loa ia i ke ola, a ma keʻanoʻoiai ma nā meaʻai kūikawā, kahi haʻahaʻa nui. Hāʻawiʻia i kaʻike koʻikoʻi e pili ana i ka meaʻai a mākou eʻai ai a hiki ke hana i nā mea likeʻole i loko o ke kaumaha wale nō, akā, i ko mākou olakino.
ʻOiai ka meaʻai hoʻonaʻauao kūlana maikaʻi loa he mea ola ola kino e komo ana i nā meaʻaiʻole i heleʻole mai me kahi inoa- nā meaʻai likeʻole i nā mea kanu, nā meaʻai, nā hua, a me nā meaʻai'ē aʻe heʻanoʻano haʻahaʻa i nā kapi a me nā suga -e aneane hikiʻole keʻai i loko o kahi pōpō. Ma hope o nā mea a pau,ʻo nā meaʻai e ola ai e like me nā'alemona makaʻu a me nā hua maloʻo maloʻo i loko o nā pāʻani! No laila, maikaʻi loa ke aʻoʻia e lilo i mea heluheluʻai meaʻai kaiʻai.
1 - Nānā Hana
ʻO ka lawelaweʻana i ka nui he hapa nui loa ia o ka lepili. Ma keʻano mua, hiki i ka "nui o ka lawelawe" e like me kahi pōʻai keʻano likeʻole i ka nui o ka meaʻai a ka mea nui eʻai ai i ka manawa. Inā'ōlelo kekahi pōmaikaʻi he nui ¼ ka nui o ka lawelaweʻana,ʻoi aku ka maikaʻi e hōʻailona i kekahi i mea eʻike ai i ka nui o ia mea, no ka mea, he mea maʻalahi ka hoʻokaeʻole i ka nui o ka nui o kā mākou eʻai nei. I ka wā e loaʻa ai i ka meaʻai meaʻai, hiki paha iāʻoe ke hoʻokaʻawale i kahi hōʻailona nui i nāʻeke liʻiliʻi ka nui o ka meaʻai āu e makemake ai eʻai.
I kekahi manawa, e like me ka pepa i kahakiʻia,ʻo ka nui o ka lawelaweʻana ma ke kaupaona. Ināʻaʻoleʻoe i kahi pākuʻi lima, e nānā pono i ka helu o nā lawelawe i loko o ka pīpī.
Ke helu nei mākou i nā mele o ka hauʻahu, he mea nui e nānā i ka mea i kapaʻia he "hihia huina" i ka wā e loaʻa ai ka nui o ka lawelaweʻana. Eia kekahi laʻana, inā'ōleloʻia kahi'alakeke 1 hoʻokahi kaona o ka meaʻai he hoʻokahi kaona o ke kiʻopaʻa, hiki ke hanaʻia mai .51 grams i 1.49 grams. ʻAʻole ia he mea nui inā eʻai anaʻoe i kahi lawelawe. Akā, aia he 16 mau punetēpō i loko o ke kīʻaha, no laila, ua like ka nui o ka hapa i 8 mau kala ma kēlā a me kēiaʻaoʻao ināʻoe e hoʻohana ana i kēlā mea nui i loko o ka meaʻai.
ʻO kahi hiʻohiʻona maʻamau o kēia nūpepa he mea kaumaha loa ia. Hoʻokahi hapakena o kaʻeleʻele momona he emi iki iho ka hapalua o kaʻehu o ka waiʻahu,ʻo ka mea e kapa ana i nā kānāwai e'ōleloʻia he "zero." ʻO kēia ka mea i alakaʻiʻia ai kekahi poʻe kūkeʻa liʻiliʻi-nuiʻole e manaʻo he hiki iā lākou ke hoʻohana i kekahi mau punetine i ka manawa. Akā, hiki i kēia mau "kālepa'ōpiopio" ke hoʻonui i ka wikiwiki.
2 - Ka nui o nā Calories
ʻAʻole mākou helu helu i nā calories ma kahi haʻahaʻa haʻahaʻa-haʻahaʻa,ʻoiai he mahele o ka manaʻoʻo ka hoʻomauʻiaʻana o ko mākou mau mea e hoʻomanaʻo i nā hemahema o ko mākou kino. Akā, uaʻike nā kānaka he nui ke kōkua i ka nānāʻana i nā calorie.
3 - Fats
ʻO ka nui o ka momona i loko o ka meaʻaiʻaʻole ka hopena i ka hopena ma kaʻai haʻahaʻa, akā,ʻo keʻano o nā momona. ʻO kekahi mau meaʻai e like me ka South Beach a me nā meaʻaiʻai i ka palena momona momona, aʻo nā mea a pau e hoʻokaʻawale i nā mea momona . ʻOiaiʻaʻole i kapa inoaʻia,ʻo ka kohoʻana i nā meaʻai kahi i hoʻonuiʻia ai ka momona he alakaʻi maikaʻi. I loko o ka pōʻaiapili o kahiʻai liʻiliʻi liʻiliʻi,ʻaʻole i hōʻikeʻia ka nui o ka momona i ka maʻi o ka naʻau. Pēlā nō ia no ka cholesterolʻaiʻai.
4 - Carbohydrates
Aia kekahi mau'āpana i ka mahele o ka'eneʻeneʻa o ka lapaʻauʻai pono, a he mea nui ia no ka mea helu i nā'ōpona'aleʻa a he paʻakikī paha i ke kola e hoʻomaopopo i kēlā me kēia.
ʻO ka mea nui a nā kānaka ma nā meaʻai liʻiliʻi liʻiliʻi e pili ana i ka hopena o nā'ōpili a mākou eʻai ai i ke koko blood (blood glucose). Ke hoʻolālā mākou no ka hana koko o ke koko me ka liʻiliʻi. ʻO nā mea a mākou e makemake e pale ai, he mau kiʻekiʻe kiʻekiʻe loa ia i ke koko glucose, a he nui kaʻike ma ka laka e hiki ke kōkua iā mākou.
ʻO ka nui o nā'ōpona
ʻO ka'emeka o ka momona holoʻokoʻa ka mea mua e nānā. Inā kiʻekiʻe loa ia, hiki iāʻoe ke hoʻokau pinepine i kēlāʻai i ka pae. ʻOiai inā e hele mai nā huapiʻa mai kahi kumu "maikaʻi",ʻoi aku ka nui o ka meaʻakika i ka manawa e kīkoʻo ai i ke koko glucose. ʻO ka nui maoli o ka "nui" noʻoe e hilinaʻi i ka hiki o kou kino e hoʻomalu i ka glucose, a me ka meaʻai āu e hele nei.
Ma lalo o ka helu Lāʻau'ailapili i loko o kēia māhele, aiaʻelua aʻekolu mau laina'ē aʻe - fiber, sugars, a ma kekahi mau manawa he hauhoko. Hiki iāʻoe ke hoʻomaopopo i kēia mau hōʻailonaʻaʻole i hoʻonui i ka nui. ʻO kēia no ka mea ,ʻaʻole i heluʻia ka starch i nā meaʻai . No laila, hiki ke lilo i ka hauʻopa i ka waiʻahu mau. I loko o nā mea i hoʻoponoponoʻia, ka starch (i hanaʻia i nā kaula lōʻihi o ka glucose) e hoʻonui mau i ka glucose koko e like me ka nui aʻoi aku paha ma mua o ka sugars, no ka mea,ʻo ka hanahana ka mea iʻoi aku ka nui o ka waipika.
Nā meaʻala
I kēia manawa, uaʻikeʻoe i ka nui o ke kō i loko o ka meaʻaiʻaʻole he hōʻoiaʻiʻo loa ia o ka nui o ka meaʻai e pili ai i ke kō koko, no ka mea,ʻo nā mea momona, aʻo ke kōkole paha , heʻano like.
5 - Fiber
ʻO ka fipa heʻano likeʻole o ka waiʻalulu ka meaʻole e hoʻokiʻekiʻe i ke kulukose koko. ʻO kaʻoiaʻiʻo, hiki i ke kū o ka fiber ke hoʻoloi i ka hopena o nā meaola i loko o kahi pāʻina. No laila, i ka heluʻana i nā kāpili, lawe mākou i nā grame o ke fiber mai nā mele o ka haʻaliʻaʻokoa piha. Hāʻawi kēia i kahi helu i kapaʻia heʻokoʻa kūpono, aiʻole nā kāpili i hoʻohanaʻia, aiʻole nā upena net, aiʻole nā pahu hana. ʻO kēia huahelu ka nui o ka waiʻalulu i loko o kahi meaʻai e pili ana i ke koko koko.
6 - Kupawai Aluga
Hiki i nāʻona lama ke hana maʻalahi i ka unuhi. Hiki ke kapaʻia he hua "heʻole" a loaʻa i nā waiʻopa. I kēlā hihia, pono e loaʻa i kahi laina kūikawā no lākou ma ka lapaʻauʻai pono (ʻo nā huahana i kapaʻoleʻia me ke kaheʻole i makemakeʻia e loaʻa kēia laina).
Makemake nā mea hana iā mākou e manaʻoʻiʻo he nui loa ka hopena o ka waiʻopa i ke koko koko, akā,ʻo ka mea maoli,ʻo ia ka nui o ka waipiʻona i loko o ka huahana. E hoʻomaopopo pono i ka nui o nā haukahu hukaʻaʻole iʻono e like me ke kōpaʻa, no laila pono e hoʻohanaʻia e like me kaʻono. Eia hoʻi, e hoʻomaopopo i ka nui o nā waiʻalā ((most notoriously maltitol ) hiki ke hoʻoneʻe i ke kino a me nāʻino kūpikipikiʻino.
ʻO'Erythritol wale nō ka waiʻona waiʻona e hoʻohanaʻia ana e hiki iaʻu ke hoʻoluʻolu e'ōleloʻole e helu ana i ka helu o ka buke carb. ʻO Maltitol hiki ke heluʻia he 3/4 o nāʻaoʻao i hōʻikeʻia. Hiki ke heluʻia ka Sorbitol e like me ka hapalua o nāʻaoʻao i hōʻikeʻia.
7 - Pūmua
He mea nui kaʻaiʻana i ke kinona waiwai , no ka mea hoʻohanaʻia e ko mākou mau kino e hana i ka glucose e pono ai ināʻaʻole lawa mākou i nā'ōpona. ʻO ka mea maʻamau,ʻo ko mākou mau makemake e mālama i ka loaʻaʻana o ka nui pono o ka protein. Akā, ināʻaʻoleʻoe he kanaka e manaʻo nui ana eʻai i ka mea nui,ʻaʻoleʻeha ke nānāʻana i kēia. Ke hōʻike nei ka National Academy of Sciences e loaʻa iā mākou 10% a 35% o kā mākou mau calorie mai ka pilina.
8 - Vitamins a me nā'enela
ʻAʻole ka nui o kaʻike e pili ana i nā huaora a me nā minela ma nāʻano pono'ī, akā, pono kaʻike no nā meaʻai A a me C, a me nā mineral mine, ka calcium, a me ka sodium. ʻOeʻole ka sodium (kahi manawa e pono ai ka palena),ʻaʻole pono e heluʻia ka huina pono'ī, akā,ʻo ka hapahelu kokoke o ka hōʻuluʻuluʻana o ka waihona i kēlā me kēia lā. ʻO ka poʻe ma nā haʻawina haʻahaʻa liʻiliʻi i kekahi manawa,ʻaʻole lākou e lawa i ka calcium, no laila hāʻawi nā mea kākau'ōlelo haʻahaʻa i kekahi manawa e hoʻolohe i kēia me ka laweʻana i ke kālā inā pono.
9 - Pāʻani
Ponoʻoe e makaʻala i kekahi mau meaʻai. ʻO ka hapa nui o kēia mau mea e pili ana me ke koko blood a hāʻawi aku iāʻoe i kahiʻike e pili ana i ka hopena o ka waihā.
1. Hoʻopaʻaʻia a me ka hoʻomaluʻana i nā huapiʻa , e like me nā suga a me nā'ōpala i hoʻomaʻemaʻeʻia. Hiki ke hele ka "Sugar" ma ka inoa o nā inoa likeʻole, (e like me ka huapalapa syrup maikaʻi), aʻo ka hapa nui o lākou he mau hōʻailona o ka mea i hoʻoponoponoʻia. Eia ka papa inoa o nā meaʻai e pili ana i keʻano "sugar." E hoʻomaopopo ma ka huapalapala eʻike kākou i ka "wai puna waila" - inoa'ē aʻe no ke kō.
Hoʻomaʻa pinepineʻia ka poʻe hōʻiliʻili i keʻano o ka palaoa a me nā mea'ē aʻe. ʻO ka hanaʻana i nā'ā'ī a me ka'ō'ōʻana i loko o ka palaoa e hoʻomāmā ai i ka lāʻau. E hoʻomaopopo i ka mea mua i loko o ka hōʻailona hōʻailona "palaoa palaoa." ʻO keʻano o kēia mau mea,ʻo ia ka "palaoa waliʻole,"ʻo ia hoʻi ka "palaoa palaoa a pau." Ināʻaʻole i'ōleloʻia ka inoaʻo ka palaoa he "piha" hiki iāʻoe ke manaʻoʻaʻole ia.
2. KupaʻOi - E like me ka mea i hōʻike muaʻia, e nānā pono i ka waiʻona waiʻona i loko o ka list ingredient. ʻO kēia epeery erythritol,ʻo ia ka waiʻona paʻakikī pono loa, no laila he mea maikaʻi mai kahi eʻikeʻia ai kaʻaiʻole.
3. Nā Mea Kūikawā Kūikawā Kūikawā - He mau mea'ē aʻe'ē aʻe kekahi i hoʻokomoʻia i loko o nā huahana liʻiliʻi-nui e hoʻomau i kaʻono a iʻole keʻano me kaʻole e loaʻa ke koko koko, e like me nā meaʻala. Ma kēia pepa eʻike mākou i ka inulin a me ka gluten. ʻO ka gluten kīʻaha ka māhele o ka palaoa. Inulin ke hāʻawi mai i kaʻono a me keʻano. He mea maikaʻi loa eʻike i kekahi o kēia mau mea kūikawā.
4.ʻO nāʻaila i hoʻohuiʻia i hoʻohuiʻia he mau momona. E pale i kekahiʻai me kēia mea hana.