ʻO nā kalapoka, nā momona, a me nā pūmole he mau pūʻulu ʻekolu o nā macronutrients nā mea pono pono o kekahi meaʻai. Aia nō naʻe, eia nō nā ʻano o ka palaka, a me kēia ʻokoʻa e hoʻomaopopo pono i ka ʻike i hiki ke ʻai i ka mea e pono ai i ka maʻi maʻi.
ʻO nā kalapona maʻalahi a paʻakikī
Ke kalapu - kahi nui o nā kumu nui o ka ikehu - he mea pono no ka ʻaina olakino. ʻO nā ʻano ʻokoʻa ʻmaʻane i hoʻololi ʻia ma ko lākou hopena ma ke kino o ke kanaka. Hoʻokomo ʻia ka karamona i ka lehelehe, ke kō, a me ke kō.
ʻEkolu mau hui o nā kākala kala:
- Nā Monosaccharides: ʻO kēia ka mea maʻamau o nā mea laʻa, me ka glucose a me ka fructose (i loaʻa i loko o nā huaʻai, nā huaʻai a me kekahi mau mea kanu).
- Hoʻokawa ʻia: nā mea hao ʻelua ʻelua monosaccharide i hoʻopaʻa pū ʻia. Hoʻopili lākou i ka lactose (loaʻa wale i ka waiū a me nā huahana pāhana) a me ka sucrose (loaʻa nō hoʻi i nā huaʻaina, nā huaʻai a me kekahi mau mea kanu).
- Hoʻolauleʻa: ʻO nā kaulahao nā mea nui o nā molekole monosaccharide i hoʻopili pū ʻia. Hoʻomoʻa lākou i ka fiber (i loaʻa i ka cereals, nā hua, nā lau, nā hua ʻai, nā hua kanu, nā huaʻai, nā algae, nā huaʻai, nā ʻōpī) a me nā huaʻai (loaʻa i nā cereals, nā aʻa kanu, nā kīʻaha, kekahi mau mea kanu a me nā hua).
Nā Monosaccharides a me Disaccharides - He ʻano like ʻole o ke kō, ua kapa ʻia lākou nā hōʻalo maʻalahi. ^ E Ha yM. He kumu wikiwiki kēia i ka ikehu, ʻo ia hoʻi, e hoʻolohi lākou i ka pīhoihoi i loko o ke kōʻai koko ma hope koke o ka ʻai ʻana, kahi pōʻino loa i ka maʻi maʻi.
Kaʻi a me ka mōʻī polysaccharidese like me ʻōpiopio paʻakikī. ^ E Ha yM. Hōʻike lākou i nā kaulahao lōʻihi o nā molekika, no laila pono ke kino e wā i ka wā e wāwahi ai a hoʻokaʻawale iā lākou, ʻo ia ke kumu o ka hānai ma hope o ka piʻi ʻana o ke koko.
ʻO nā meaʻai kalaiʻe paʻakikī, ʻoi aku ka nui o nā mea ponoʻīma mua o nā mea kalaiia māmā. Loaʻa ʻia nā kīkoi paʻakikī, no ka laʻana, i loko o nā meaʻai a pau a me nā mea kanu. A maʻalahi nā mea maʻalahi i loko o ke kaila palaoa, ka soda a me nā kuki.
Pehea eʻai ai i nā karamoli me nā pono olakino
Nui nā poʻe i koho i nā diet-low low a haʻalele loa i nā hoʻokaʻiwana. Akā naʻe, ʻaʻole ʻoe e hana i kēia me ka ʻole o ka ʻōlelo hōʻike kūikawā mai ke kauka, no ka mea e hiki ke hōʻeha i kou olakino. E like me ka mea i hōʻike ʻia ma mua, ua lilo nā pika i ka makrosocell i pono a me ke kumu waiwai o ka ikehu.
Hōʻike ka ʻona ola e loaʻa i nā pōloli a ʻoi aku ka nui o nā mea momona i loko o ka papaʻai ma mua o nā mea maʻalahi i loko o ka mea i liʻiliʻi ʻole a i ʻole ke koʻikoʻi meaʻai.
Hiki ke hoʻololi ʻia ka hapa nui o nā hāmeʻe māmā me nā kaola olakino. Ma ke ʻano he:
- Ma kahi o ka momona momona a me nā hua ʻai wai mai nā mea kikowaʻa, hiki iā ʻoe ke inu i ka wai a i ʻole nā mea ʻalaʻawa.
- ʻO ka ʻai ʻana i nā hua a pau ma mua o nā keke a me nā kuki.
- ʻOi aku ka palaoa pasta a me quinoa ma mua o ka pasta i hana ʻia mai ka palaoa palaoa
- Hoʻopili i ka Pala Keokeo me nā Noi a pau a me nā Tortillas
- Ma kahi o nā pīpī aʻai, hiki iā ʻoe ke ʻai i nā nati
Hāʻawi ka nui o nā mea meaʻai meaʻai i nā "low-carb" a i ʻole ka "māmā" i kā lākou huahana. Eia nō naʻe, e hoʻomanaʻo hiki i nā mea ʻai hiki ke hoʻokō nui ʻia a paʻa i nā mea momona maoli, emulsifiers a me nā mea hoʻohui ʻē aʻe. ʻO kekahi he nui o nā kalana a me nā mea liʻiliʻi he nui. ʻO kēia no ka mea hana pinepine nā mea hana i nā kāmala holoʻokoʻa i loko o lākou me nā hoʻopiha piha ʻē aʻe.
ʻO ka meaʻai hoʻonaʻauao e kau ana i nā kūleele kūlohelohe, kumuʻai, paʻakikī. a he waiwai momona i loko o nā:
- Nā laupala
- Nā ʻili
- ʻEluʻi
- Kahukula
- Nā ʻōpala āpau
Nui nā meaʻai he nui i ka momona. He mea kūpono no ka hoʻowalewale olakino a hōʻemi i ka hōʻemi o ka hoʻomohala ʻana i ka maʻi cardiovascular a me ka maʻi diabetes type 2. ʻ, no nā mea i loaʻa i ka maʻi o ka maʻi maʻi, e hoʻolohi ana i ka ʻike ʻana o ke kō, me ka liʻiliʻi ʻana i ka hopena o nā peke i ka glucose koko.
I ka hoʻokaʻa ʻana i nā meaʻai me nā momona saturated a i ʻole honi me nā hāmeʻa paʻakikī e loaʻa ana ka momona, hiki iā ʻoe ke hoʻopau i ka liʻiliʻi o nā calorie, kahi maikaʻi nō hoʻi no ka maʻi maʻi.
ʻO nā huaʻai, ʻoiai ke loaʻa nei ka fructose, ka mea e pili ana me ka mauʻu hāmeʻa maʻalahi, he maikaʻi nō hoʻi, no ka mea he nui nā huaora o nā minerala a me nā fiber. Eia nō naʻe, i ka mua o ka maʻi maʻi, pono e hoʻopau ʻia i ka nui. He nui nā huaʻai a me nā minamina o nā huaʻai maoli, akā liʻiliʻi ka lau, no laila ʻaʻole pono ʻoe e hilinaʻi iā lākou - ʻoi aku ka maikaʻi o nā huaʻai.
IIiiporocT
E hōʻemi i ka nui o nā haʻalulu māmā, me ka mea ʻoluʻolu e hōʻoluʻolu lākou i ka pōloli a ua loaʻa pinepine i nā meaʻai me ka waiwai o ka meaʻai haʻahaʻa. ʻO ka nui o nā haʻalulu paʻakikī, ʻoi aku ka hoʻonui, no laila e ʻai wikiwiki ʻoe, e pale i nā pīhoihoi koke i loko o ke kō koko a loaʻa nā mea hou aku.
