ʻO ka meaʻai haʻahaʻa haʻahaʻa he meaʻai e kaupalena ʻia ka nui o nā kalapona i lawe ʻia i loko o ke kino. Hoʻokumu ʻia kēia meaʻai ma ka hoʻokō ʻana i ka ikehu o ke kino mai nā hui meaʻai ʻē aʻe e like me ka momona a me ka protein. ʻO ka mea maʻamau, ʻaʻole ʻia nā meaʻai i loaʻa i nā haʻahaʻa haʻahaʻa kiʻekiʻe e like me ke kō, nā huahana bakena, uala, laiki a me ka pasta. Akā, ʻai ʻia nā kumu protein a me nā momona e like me nā mea kanu, ka ʻiʻo, ka iʻa, nā hua manu a me nā momona olakino.
Pehea e hana ai i kahi meaʻai haʻahaʻa haʻahaʻa?
No laila, ʻo ka ʻai haʻahaʻa haʻahaʻa e lilo ai ʻoe i ke kaumaha, ehia ke kaumaha e lilo ai ʻoe? Pehea e hana ai i ka ai haahaa? Ua hūnā ʻia nā pane i kāu mau nīnau a pau e pili ana i kēia kumuhana ma kā mākou ʻatikala.
He aha ka ʻai haʻahaʻa haʻahaʻa?
ʻai haʻahaʻa carbohydrate, ka lawe ʻana i ka carbohydrateHoʻemi i nā calorie i kēlā me kēia lā i 20 a 45 pakeneka. ʻO ke kumu kumu o kēia meaʻai, ʻo ia ka mea e hiki ai i ke kino ke hoʻohana i nā momona ma mua o nā ʻakika ma ke ʻano he kumu ikehu. Hāʻawi nā kalapona i ka ikehu ma ka hoʻololi ʻana i ke ʻano o ke kō i kapa ʻia he glucose. Eia nō naʻe, ma ka ʻai haʻahaʻa, inā liʻiliʻi ka glucose i ke kino, puhi ʻia nā momona a hana ʻia nā molekala i kapa ʻia he ketones. ʻO nā Ketones kahi kumu ʻē aʻe o ka ikehu no ke kino.
Kōkua kēia meaʻai me ka hoʻohaʻahaʻa kaumaha, ka mālama ʻana i ke kō koko, pale ʻana i ka insulinUa makemake ʻia no nā kumu like ʻole e like me ka hoʻemi ʻana i ke koko a, i kekahi mau hihia, mālama i nā pilikia olakino e like me ka epilepsy.
Hiki i ka ʻai haʻahaʻa ke kōkua iā ʻoe e hoʻemi i ke kaumaha?
ʻO ka meaʻai haʻahaʻa haʻahaʻa e kōkua iā ʻoe e lilo ke kaumaha. No ka mea, ʻo kēia ʻai ka mea e hoʻemi ai i ka nui o nā kalapona i lawe ʻia i loko o ke kino. Hoʻohālikelike ia i ke kō koko a hoʻohaʻahaʻa i ka pae o ka insulin. Hoʻonui kēia i ke kaʻina hana o ke kaumaha ma o ka hoʻonui ʻana i ka momona.
I loko o kahi meaʻai carbohydrate, pono e hoʻemi i ka nui o nā carbohydrates i lawe ʻia i kēlā me kēia lā. Pono ke kanaka maʻamau e lawe i ka 70-75 grams o nā kalapona i kēlā me kēia lā. ʻO ke kanaka e ʻai ana i kēia mau ʻano kalapona i kēlā me kēia lā e mālama i kona kaumaha. E hoʻomaka ana ka poʻe i ka meaʻai haʻahaʻa haʻahaʻa e lilo i ke kaumaha inā hoʻemi lākou i ka nui o ka carbohydrate i kēlā me kēia lā i 40-50 grams.
ʻEhia ka nui o ke kaumaha o ka meaʻai haʻahaʻa karbohydrate e lilo ai ʻoe?
ʻO ka hopena o ka pohō kaumaha o ka meaʻai e hoʻemi ana i ka nui o nā kalapona ʻokoʻa mai kēlā me kēia kanaka. Eia naʻe, ma keʻano laulā, e nalowale paha ʻoe i ka 1-2 paona i ka pule mua o ka ʻai haʻahaʻa haʻahaʻa. Loaʻa kēia ma muli o ka dehydration a me ka pau ʻana o nā hale kūʻai glycogen o ke kino. Eia nō naʻe, ʻaʻole maʻamau kēia hoʻemi paona mua i ka pohō kaumaha paʻa a ʻike ʻia ka lohi o ka pohō kaumaha i nā pule e hiki mai ana.
ʻAʻole hilinaʻi wale ka hopena o ka pohō kaumaha o ka meaʻai haʻahaʻa i ka hoʻopaʻa ʻana i ka lawe ʻana i ka carbohydrate. He mea nui hoʻi e hahai i ka meaʻai ma ke ʻano olakino a kaulike. Pono e makemake ʻia nā meaʻai me ka protein kiʻekiʻe, ka momona, ka fiber, ka huaora a me ka mineral. Eia kekahi, ʻo ka hoʻomaʻamaʻa ʻana me ka ʻai haʻahaʻa-carb e kākoʻo pū i ke kaʻina hoʻemi kaumaha.
Pehea e hana ai i kahi meaʻai haʻahaʻa haʻahaʻa?
ʻO ka meaʻai haʻahaʻa haʻahaʻa kahi ʻano meaʻai e hōʻemi ai i ka ʻai ʻana i ka ʻai a hiki ke hoʻohana ʻia nā waihona momona o ke kino e like me ka ikehu. No ka hana ʻana i kēia meaʻai, pono ʻoe e hahai i kēia mau ʻanuʻu:
Hoʻonohonoho Pahuhopu: E hoʻoholo i ke kumu o ka meaʻai. Hiki paha ke lilo i ke kaumaha inā he nui kou kaumaha, ke ola kino, a i ʻole ke kaulike ʻana i nā pae kōpaʻa koko.
Ke ʻike nei i nā kumu carbohydrate: Hana i ka papa inoa o nā meaʻai a me nā mea inu. ʻO nā meaʻai e like me ka berena, ka pasta, ka laiki, ka ʻuala, ke kō, nā wai hua i loko o kēia papa inoa.
Hoʻemi i ka lawe ʻana i ka carbohydrate: E hoʻomaka i ka hoʻemi ʻana i kāu ʻai i kēlā me kēia lā. No kēia hiki iā ʻoe ke hahai i nā ʻanuʻu ma lalo nei:
E koho i ka berena palaoa piha a i ʻole ka palaoa palaoa piha ma kahi o ka berena keʻokeʻo.
E ʻai i nā kīʻaha i hana ʻia me nā mea kanu ma kahi o ka pasta a i ʻole ka laiki.
E ʻai i nā meaʻai olakino maikaʻi ma mua o nā meaʻai kō.
Hoʻonui i ka ʻai protein: No ka hoʻokō ʻana i ka nui o ka protein e pono ai ke kino nā kumu proteinE hoonui i ka . No ka laʻana, e ʻai i nā meaʻai me ka nui o ka protein e like me ka moa, ka iʻa, nā hua manu a me ka yogurt.
Ka ʻai ʻana i nā momona olakino: ʻO kaʻaiʻana i nā momona maikaʻi e hoʻonui i ka manaʻo o ka piha a hāʻawi i ka ikehu. E hoʻokomo i nā momona olakino e like me ka ʻaila ʻoliva, ka avocado a me ka walnuts i kāu ʻai.
ʻO kahi meaʻai e pili ana i nā mea kanu a me nā ʻōmaʻomaʻo: He wahi koʻikoʻi nā meaʻai a me nā ʻōmaʻomaʻo i ka ʻai haʻahaʻa-carb. Eia kekahi, pono ʻoe e mālama e hoʻemi i ka nui o nā hua.
Hoʻohana wai:Ka wai inu, Hoʻonui ia i ka metabolism a hāʻawi i kahi manaʻo o ka piha. E ho'āʻo e ʻai ma kahi o 8-10 mau aniani wai i ka lā.
Aia kekahi mau mea e noʻonoʻo ai i ka wā e hana ai i kahi meaʻai haʻahaʻa haʻahaʻa. ʻO kēia:
Manaʻo ʻia ʻoe e hahai i ka meaʻai ma lalo o ka mākaʻikaʻi a ke kauka a mea ʻai meaʻai paha.
ʻO ka hele ʻana i ka meaʻai haʻahaʻa haʻahaʻa no ka manawa lōʻihi hiki ke hoʻopilikia i ke olakino. No laila, he mea nui e hoʻomaha i kekahi mau manawa a i ʻole e hoʻonui i kāu ʻai ʻana i ka carbohydrate ma ke ʻano kaohi.
Pono e hoʻolohe i ka ʻai ʻana i ka vitamina a me ka mineral ma ka ʻai haʻahaʻa haʻahaʻa. No laila, ʻoi aku ka maikaʻi o ka hana ʻana i kahi hoʻolālā meaʻai kaulike.
ʻO ka hana haʻuki a me ka hoʻoikaika mau e hoʻonui i ka hopena o ka meaʻai.
E ho'āʻo e hoʻomohala i nā hana ʻai mau e pale aku i ka loaʻa hou ʻana o ke kaumaha i nalowale ʻoiai e hahai ana i kāu ʻai.
Menu laʻana o ka meaʻai ʻai haʻahaʻa
Aia ma lalo iho kahi papa kuhikuhi meaʻai haʻahaʻa-carb no hoʻokahi lā:
aina kakahiaka
2 hua moa i paila
1 ʻāpana kīʻaha momona piha
ʻōmato a me ka kukama
meaʻai meaʻai
1 avocados
Awakea
Ka umauma moa a i ʻole ka iʻa
ʻO ka spinach a i ʻole salad arugula (me ka ʻaila ʻoliva a me ka wai lemon)
meaʻai meaʻai
ʻO kahi lima o nā ʻalemona a i ʻole nā walnuts
Ahiahi
ʻO ka turkey i kālua ʻia a i ʻole ka salmon
ʻAi meaʻai (e like me ka broccoli, zucchini, turnip)
ʻAi ʻai (koe)
Yogurt a me nā huakeke
aole: ʻO ka ʻai ʻana i nā meaʻai sugary ua kaupalena ʻia ma ka ʻai haʻahaʻa haʻahaʻa. No laila, pono e hoʻokomo i nā meaʻai e like me nā huaʻai a i ʻole ka yoghurt momona ʻole ma mua o nā mea ʻono. Hoʻohui ʻia, pono e makemake ʻia nā aila olakino e like me ka ʻaila ʻoliva, ka mea i waiwai i nā momona unsaturated. Hiki iā ʻoe ke hoʻololi i kāu hoʻolālā meaʻai e like me kāu pono pilikino a me kou makemake.
He aha ka mea e ʻai ai ma kahi ʻai haʻahaʻa haʻahaʻa?
Hiki iā ʻoe ke ʻai i kēia mau meaʻai ma ka ʻai haʻahaʻa-carb:
ʻIʻo a me ka iʻa: Loaʻa nā kumu protein e like me ka moa, ka pipi, ka salmon a me ka tuna i nā haʻahaʻa haʻahaʻa.
hua: He meaʻai ia me ka nui o ka protein a me ka haʻahaʻa haʻahaʻa.
ʻO nā lau ʻōmaʻomaʻo: ʻO nā lau ʻōmaʻomaʻo e like me ka broccoli, spinach, chard, kāpeti a me ka letus he haʻahaʻa haʻahaʻa.
ʻO ka waiū a me nā huahana waiū: ʻO nā huahana waiu momona piha e like me ka yoghurt, cheese a me ka pata i loaʻa nā haʻahaʻa haʻahaʻa.
mea kāhinu,: ʻO nā aila olakino e like me ka ʻaila ʻoliva, ka ʻaila niu a me ka ʻaila avocado aia nā haʻahaʻa haʻahaʻa.
Nā hua a me nā nati: ʻAmona, walnuts, hazelnuts, hua flax, hua chia ʻO nā meaʻai e like me ka haʻahaʻa haʻahaʻa.
Koleka ʻeleʻele: Loaʻa i nā kokoleka ʻeleʻele me ka nui o ka koko i nā haʻahaʻa haʻahaʻa.
ʻO ka wai a me ke kī lāʻau: ʻAi ʻia ka wai a me nā kīʻaha lāʻau, ʻaʻohe kaʻa a me ka calorie ʻole, i ka ʻai haʻahaʻa.
He aha ka mea ʻaʻole e ʻai i kahi meaʻai haʻahaʻa haʻahaʻa?
ʻAʻole pono e ʻai ʻia nā meaʻai ma lalo o ka meaʻai haʻahaʻa-carb:
Nā meaʻai me ke kō a i ʻole ke kō: Candy, candies, chocolate, desserts, etc. Loaʻa i nā meaʻai e like me kēia nā haʻahaʻa haʻahaʻa kiʻekiʻe a ʻo ia ke ʻano o nā meaʻai e pale ʻia i kāu ʻai.
ʻO nā cereals a me nā legumes: ʻO ka palaoa, ka bale, ke kulina, ka raiki, ka ʻoʻa, quinoaPono e ʻai ʻia nā kīʻaha e like me ka amaranth i nā helu liʻiliʻi a i ʻole e hoʻopau loa ʻia ma ka ʻai haʻahaʻa.
ʻO nā huaʻai maloʻo: Loaʻa i nā huaʻai starchy e like me ka ʻuala, ke kulina, ka pī, ka beets, ka beets a me nā kāloti i loko o nā haʻaleʻa kiʻekiʻe a ʻaʻole kūpono i kāu ʻai.
nā mea inu kō: ʻO nā mea inu e like me ka sodas sugary, nā wai huaʻai, nā mea inu ikehu, a me nā mea inu wela ʻono (tea a kope paha) i loaʻa ka nui o nā kaʻapona a pono e pale ʻia.
ʻO kekahi mau hua: Hiki i kekahi mau huaʻai ke loaʻa nā haʻahaʻa kiʻekiʻe. No ka laʻana, pono ʻoe e kaupalena i ka nui o nā huaʻai e like me ka maiʻa, nā hua waina, nā melons, nā pineapples a me nā mango a i ʻole e pale loa iā lākou.
ʻO nā huahana waiū i hoʻopaʻa ʻia: ʻO nā yoghurts koʻikoʻi, nā waiū momona a i ʻole nā huaʻai momona ʻaʻole pono e ʻai ʻia ma kahi meaʻai haʻahaʻa. Akā, hiki ke koho ʻia nā huahana waiu momona piha a i ʻole nā mea ʻē aʻe ʻole ke kō.
He aha nā pōmaikaʻi o ka ʻai haʻahaʻa haʻahaʻa?
Hāʻawi ka ʻai haʻahaʻa haʻahaʻa i nā pono he nui:
Kaumaha emi: Hoʻoikaika ka meaʻai haʻahaʻa haʻahaʻa i ka pohō kaumaha ma ke kōkua ʻana i ke kino e puhi i ka momona a lilo ke kaumaha.
Ka mālama ʻana i ke kō koko ma lalo o ka mana: ʻO ka ʻai haʻahaʻa-carb e kōkua i ka mālama ʻana i ke kō koko ma nā pae haʻahaʻa. He mea koʻikoʻi kēia no ka poʻe me nā pilikia koʻikoʻi e like me ka maʻi diabetes.
Hoʻemi ʻia ka pale ʻana o ka insulin: ʻO ka meaʻai haʻahaʻa haʻahaʻa e hōʻemi i ka pilikia o ka maʻi maʻi type 2 ma o ka hōʻemi ʻana i ka pale ʻana i ka insulin.
Ka hoomalu ana i ka makemake: ʻO ka meaʻai haʻahaʻa haʻahaʻa e hōʻoluʻolu iā ʻoe no ka lōʻihi, e kōkua iā ʻoe e ʻai liʻiliʻi.
Ola puʻuwai: ʻO ka meaʻai haʻahaʻa haʻahaʻa e kōkua i ka hōʻemi ʻana i nā pae cholesterol maikaʻi ʻole a hoʻonui i nā pae cholesterol maikaʻi. He pōmaikaʻi nō hoʻi kēia no ke olakino naʻau.
E hoemi ana i ka mumū: Hoʻopau ka meaʻai haʻahaʻa-carb i nā hōʻailona ma kekahi mau maʻi ʻeha mau (no ka laʻana, rheumatoid arthritis).
Hoʻomaikaʻi i ka hana o ka lolo: Manaʻo ʻia ʻo ka ʻai haʻahaʻa haʻahaʻa hiki ke hoʻomaikaʻi i nā hana cognitive.
He aha nā pōʻino o ka meaʻai haʻahaʻa haʻahaʻa?
ʻO nā pōʻino o nā meaʻai haʻahaʻa haʻahaʻa hiki ke komo:
Nā hemahema o ka meaʻai: ʻO nā meaʻai haʻahaʻa haʻahaʻa e kaupalena pinepine i ka maʻi carbohydrate, e ʻoi aku ka paʻakikī iā ʻoe e lawa i kekahi mau meaʻai koʻikoʻi. ʻO nā meaʻai e loaʻa ana i nā carbohydrates, ʻoi aku ka nui o nā mea kanu a me nā huaʻai, hāʻawi i nā huaora, nā minerala a me nā fiber e pono ai kou kino.
Haʻahaʻa ikehu: ʻO ka carbohydrate ke kumu nui o ka ikehu o ke kino. Ma nā meaʻai haʻahaʻa-carb, hiki ke emi ka pae o kou ikehu a hiki mai nā pilikia e like me ka nāwaliwali, ka luhi a me ka nele o ka noʻonoʻo.
Nā pilikia digestive: ʻO ka fiber kahi meaʻai i loaʻa i loko o nā meaʻai i loko o ka carbohydrate a kākoʻo i kou ola kino. I nā meaʻai haʻahaʻa-carb, hoʻemi ka nui o ka fiber a constipationHiki mai nā pilikia o ka digestive e like me ke kinoea a me ka bloating.
Pau ka ʻiʻo: I nā meaʻai haʻahaʻa-carb, hoʻohana ke kino i ka ʻiʻo ʻiʻo e hoʻokō i kona pono ikehu. ʻO kēia ke alakaʻi i ka nalowale o ka ʻiʻo a hoʻemi i ka helu metabolic.
Nā hopena pilikanaka a noʻonoʻo: Inā mālama pono ʻia nā meaʻai haʻahaʻa haʻahaʻa, pili lākou i kou ola kaiaulu a hoʻopaʻa i kāu mau ʻai. He mea paʻakikī hoʻi i kekahi poʻe ke hoʻokō i nā palena o ka meaʻai. nā pilikia pili kino, pilikia ʻai a i ʻole nā manaʻo hoʻopaʻapaʻa.
He kumuhana hoʻopaʻapaʻa ka ʻai haʻahaʻa-carb, a ʻokoʻa ke hana ʻia i kēlā me kēia kanaka. ʻOiai he nui nā pōmaikaʻi o ka meaʻai, ʻaʻole kūpono ia no kēlā me kēia kanaka a ʻaʻole maikaʻi paha no kekahi poʻe.
ʻO ka meaʻai haʻahaʻa haʻahaʻa e hahai pinepine ʻia e ka poʻe me nā pilikia olakino e like me ka maʻi diabetes a i ʻole ka momona, ka poʻe me ka insulin resistance, a i ʻole ka poʻe e hakakā nei me kekahi mau metabolic syndromes. Eia naʻe, ʻaʻole kūpono kēia meaʻai no kekahi mau hui, e like me nā wahine hāpai, nā makuahine hānai a i ʻole nā mea pilikia olakino.
ʻO ka carbohydrate kahi kumu nui o ka ikehu a hāʻawi i nā meaʻai ʻē aʻe e pono ai ke kino. No laila, he mea nui e noʻonoʻo i nā mea āpau a noʻonoʻo i nā pilikia e hiki ke hoʻopilikia i kou olakino ma mua o ka hoʻomaka ʻana i kahi meaʻai haʻahaʻa-carb.
Nā kūmole:
Volek JS, Phinney SD. ʻO ka Art and Science of Low Carbohydrate Living: An Expert Guide to Make the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Leʻaleʻa: Beyond Obesity; 2011.
Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. ʻO ka hopena o kahi meaʻai haʻahaʻa-carbohydrate, ketogenic me ka meaʻai haʻahaʻa-glycemic index ma luna o ka mana glycemic i ka maʻi diabetes type 2. Nutr Metab (Lond). 2008;5:36.
Foster GD, Wyatt HR, Hill JO, a me al. ʻO kahi hoʻāʻo randomized o kahi meaʻai haʻahaʻa-carbohydrate no ka momona. N Engl J Med. 2003;348(21):2082-2090.
Santos FL, Esteves SS, a me Costa Pereira A, Yancy WS Jr, Nunes JP. ʻO ka loiloi systematic a me ka meta-analysis o nā hoʻokolohua lapaʻau o nā hopena o nā meaʻai haʻahaʻa haʻahaʻa i nā kumu pilikia cardiovascular. Obes Rev. 2012;13(11):1048-1066.
Ludwig DS, Friedman MI. Hoʻonui i ka adiposity: ka hopena a i ʻole ke kumu o ka ʻai nui? Jama. 2014;311(21):2167-2168.
ʻAʻai haʻahaʻa haʻahaʻa: Hiki iā ia ke kōkua iā ʻoe e lilo i ke kaumaha? mayoclinic.org
