"He aha ke ʻano o ka carbohydrate?" aia i waena o nā kumuhana hoihoi. No ka mea, he mea pōʻino a olakino paha nā kalapona? Hoʻopilikia pinepine ka nīnau iā mākou.
ʻO nā kalapona nā molekole i loaʻa kekahi mau ʻāpana o ke kalapona, hydrogen, a me nā ʻāpana oxygen. ʻO ia kekahi o nā meaʻai hoʻopaʻapaʻa loa. ʻOiai aia kekahi poʻe e ʻōlelo nei he mea pono ka ʻai haʻahaʻa haʻahaʻa no ke olakino, aia kekahi poʻe e hoʻopaʻapaʻa ana he pono ka carbohydrate.
ʻO kēlā me kēia manaʻo e pili ana i ia mea, ʻaʻole hiki ke hōʻole ʻia he kuleana koʻikoʻi ka carbohydrates i ke kino o ke kanaka.
He aha ke ʻano o ka carbohydrate?
Kālepa; ʻO ia ka meaʻai e hāʻawi i ke kino i ka ikehu no kāna mau hana noʻonoʻo a kino. ʻO ka ʻeli ʻana i kēia meaʻai e wāwahi i ka meaʻai i loko o nā kō i kapa ʻia ʻo saccharides. Hoʻomaka kēia mau molekala e ʻeli ʻia i loko o ka waha. Hoʻomau ia i ke kino holoʻokoʻa e hoʻohana ʻia no nā mea he nui, mai ka hana maʻamau a hiki i ka ulu ʻana a me ka hoʻoponopono.
Ua lohe paha ʻoe he "maikaʻi" kekahi mau kalapona a he "ʻino" kekahi. ʻEkolu ʻano nui o nā ʻano kalapona. Hiki mai kekahi mau carbohydrates. Loaʻa kēia i nā huaʻai a me nā mea kanu. Hoʻoponopono ʻia a hoʻomaʻemaʻe ʻia kekahi. ʻAʻohe o lākou meaʻai. ʻO ka mea i kapa ʻia ʻo ka carbohydrate maikaʻi ka mea i loaʻa i nā meaʻai maoli. ʻO nā mea maikaʻi ʻole, ʻo ia nā kalapona i hoʻomaʻemaʻe ʻia.
He aha ke ʻano o ka carbohydrate?
Nā ʻano o nā kaʻa
ʻEkolu ʻano o ka carbohydrate:
Starch
Sugars
ʻO
Hoʻololi ʻia nā ʻakika maʻalahi a paʻakikī i ka glucose (koko koko). ʻO ka carbohydrate maʻalahi he waiʻaleʻa i hana ʻia me hoʻokahi a ʻelua mau mole kō. Loaʻa i ʻekolu a ʻoi aʻe nā molekele kō i loko o nā ʻakika paʻakikī.
Ma ka ʻaoʻao ʻē aʻe, loaʻa ka fiber i loko o nā kalapona olakino. Akā naʻe, ʻaʻole hiki ke ʻeli a wāwahi ʻia.
hana maolinā kō maʻalahi loaʻa i nā huaʻai a me nā huahana waiu. Aia kekahi mau kō maʻalahi i hoʻomaʻemaʻe ʻia a hoʻohui ʻia e nā hui meaʻai i nā meaʻai e like me ka soda, candy, a me nā mea ʻono.
He aha nā mea ʻai ʻia nā mea momona paʻakikī?
ʻO nā huaʻai piha
legumes
mohihi
Lentil
peas
ʻuala
Loaʻa ka fiber i loko o nā haʻahaʻa olakino olakino, e like me:
Nā huaʻai
ka lau
ʻO nā huaʻai piha
mohihi
legumes
ʻO ka ʻai ʻana i ka fiber, paʻakikī a maʻalahi hoʻi mai nā kumu kūlohelohe e pale ai i nā maʻi. He kōkua nō hoʻi ia e lilo i ke kaumaha. Loaʻa i kēia mau carbohydrates ka nui o nā huaora a me nā minela.
Akā, ʻoi aku ka kiʻekiʻe o nā kalapona i hoʻoponopono ʻia a hoʻomaʻemaʻe ʻia i nā calorie a haʻahaʻa i nā meaʻai. Hoʻoulu ia i ka loaʻa kaumaha a me nā pilikia pili i ka momona e like me ka maʻi maʻi type 2 a me ka maʻi puʻuwai.
Nā waiwai o nā kalapona
Hāʻawi i ka ikehu i ke kino
ʻO kekahi o nā waiwai o ka carbohydrate ka hāʻawi ʻana i ka ikehu i ke kino. Hoʻololi ʻia ka hapa nui o nā meaʻai i loko o nā meaʻai a mākou e ʻai ai i ka glucose ma hope o ka ʻeli ʻana ma mua o ke komo ʻana i ke kahe koko.
Lawe ʻia ka glucose mai ke koko mai i loko o nā pūnaewele o ke kino a hoʻohana ʻia e hana i kahi mole wahie i kapa ʻia ʻo adenosine triphosphate (ATP).
A laila hoʻohana nā kelepona i ka ATP e mana i nā hana metabolic like ʻole.
ʻO ka hapa nui o nā cell i loko o ke kino e hoʻopuka i ka ATP mai nā kumu like ʻole, e like me nā carbohydrates a me nā momona. Akā inā e ʻai pū ʻoe i kēia mau meaʻai, e hoʻohana nā cell i loko o ke kino i nā ʻakika i kumu nui o ka ikehu.
Hāʻawi i kahi mālama ikehu
Inā lawa ka glucose i loko o ke kino e hoʻokō ai i nā pono o kēia manawa, mālama ʻia ke koena no ka hoʻohana hope.
Kapa ʻia kēia he glycogen ma ke ʻano o ka glucose i mālama ʻia. Loaʻa mua ia ma ke ake a me ka ʻiʻo.
Ke lawe ʻia ka glucose a pau a piha nā hale kūʻai glycogen, hoʻololi ke kino i nā ʻakika i keu i loko o nā molekala triglyceride a mālama iā lākou i momona.
Kōkua i ka pale ʻana i nā ʻiʻo
ʻO ka ʻai ʻana i kahi mea liʻiliʻi o nā kaʻa kaʻa e pale ai i ka pōloli pili i ka pōloli.
Hoʻemi ʻo Carbs i ka haki ʻana o nā ʻiʻo a hāʻawi i ka glucose i ikehu no ka lolo.
Hoʻomaikaʻi i ke olakino digestive
ʻAʻole like me ke kō a me ka starch, ʻaʻole i hoʻololi ʻia ka fiber i glucose. Hele ma ka ʻōpū ʻaʻole ʻai.
ʻElua ʻano nui o ka fiber: soluble a me insoluble fiber.
Loaʻa ka fiber soluble i loko o ka oats, legumes, ke kumu o nā huaʻai, a me kekahi mau mea kanu. Ke hele ʻo ia i loko o ke kino, huki ia i ka wai a hana i kahi mea e like me ka gel. Hoʻonui kēia i ka nui o ka stool. Hoʻomaʻamaʻa ia i ka neʻe ʻana o ka ʻōpū.
Ma ka ʻaoʻao ʻē aʻe, hoʻohui ka fiber insoluble i ka nui i ka stool. Ma ka hoʻoneʻe iki ʻana i ka ʻōnaehana digestive, kōkua ia e hoʻomaha i ka constipation. Loaʻa kēia ʻano fiber i nā ʻili a me nā ʻanoʻano o nā kīʻaha, nā huaʻai a me nā mea kanu. ʻO ka ʻai ʻana i ka fiber insoluble e pale aku i nā maʻi ʻōnaehana digestive.
Pono no ke ola kino a me ka maʻi diabetes
ʻOiaʻiʻo he nui nuinā kalapona i hoʻomaʻemaʻe ʻia ʻO kaʻaiʻana he meaʻino ia i ka puʻuwai a hoʻonui i ka pilikia o ka maʻi diabetes. Eia naʻe, ke ʻai nui ʻoe i ka fiber, pono ia i ka puʻuwai a me ke kō koko.
I ka hele ʻana o ka fiber soluble i loko o ka ʻōpū liʻiliʻi, hoʻopaʻa ia i nā ʻakika bile a pale i kā lākou reabsorption. Hoʻohana ke ake i ka cholesterol e hana hou i nā ʻakika bile, a ua luku ʻia kēia kolamu i loko o ke koko.
Eia kekahi, ʻaʻole hoʻokiʻekiʻe ka fiber i ke kiʻekiʻe o ke kōpaʻa koko e like me nā haʻahaʻa ʻē aʻe.
ʻO ka ʻoiaʻiʻo, hoʻopaneʻe ka fiber soluble i ka absorption o nā carbohydrates i loko o ka digestive tract. ʻAe kēia e hāʻule ke kō koko ma hope o ka ʻai ʻana.
Ka nui o nā kalapona e pono ai i ka ʻai
ʻO ka hoʻemi ʻana i ka hoʻohana ʻana i ka carbohydrate kekahi o nā ala maikaʻi loa e lilo ai ke kaumaha. Hoʻemi ʻo ia i ka ʻai a hoʻemi ʻakomi iā ʻoe i ke kaumaha.
ʻO ka poʻe e ho'āʻo nei e lilo i ke kaumaha e ʻoki i nā kaʻa ma kahi mua. Pēlā i hānau ʻia ai ka ʻai haʻahaʻa. Ua kaupalena ʻia nā kalapona e like me ke kō a me ka starch i kēia ʻai. KʻAi ʻia ka protein a me ka momona ma kahi o ka carbohydrates.
Haʻawina,ʻai haʻahaʻa kalaponaHōʻike ia e hōʻemi ana i ka ʻai. Kōkua ia i ka lilo ʻana o ke kaumaha i ka emi ʻana o nā calorie. Loaʻa nā pōmaikaʻi o ka ʻai haʻahaʻa haʻahaʻa ma mua o ka pohō kaumaha. Hāʻawi ia i ka mālama koko koko, hoʻohaʻahaʻa i ke koko a me nā triglycerides.
Pono i kēlā me kēia lā i ka Carbohydrate
ʻO ka pono o ke kanaka i kēlā me kēia lā e pili ana i ka makahiki, ke kāne, ke ʻano o ke kino, ka pae o ka hana, ka makemake pilikino, ka moʻomeheu meaʻai, a me ke kūlana olakino o kēia manawa.
ʻOi aku ka maikaʻi o ke olakino o ka poʻe i ʻeleu kino a ʻoi aku ka nui o ka ʻiʻo o ka ʻiʻo ma mua o ka poʻe noho.
He mea koʻikoʻi ke olakino metabolic. Ke hele ka poʻe i ka metabolic syndrome, lilo lākou i ka momona a hoʻomohala i ka maʻi diabetes type 2. ʻAʻole hiki i ka poʻe i hāʻule i loko o kēia ʻāpana ke ʻae i ka nui o nā kalapona e like me ka poʻe olakino. Loaʻa i kekahi poʻe ʻepekema kēia mau pilikia "ka hoʻomanawanui ʻole o ka carbohydrate" inoa ia.
Hiki iā ʻoe ke hoʻoholo i ka nui o nā carbohydrates āu e pono ai mai ka papa inoa ma lalo nei;
Ka huina kalapona i kēlā me kēia lā
100-150 grams i kēlā me kēia lā
ʻO kēia ka hoʻohana haʻahaʻa haʻahaʻa. He huina kūpono ia no ka poʻe e ʻeleu ana, e hoʻāʻo nei e noho olakino a mālama i ko lākou kaumaha. Hiki ke lilo i ke kaumaha me kēia nui o ka lawe ʻana i ka carbohydrate, akā pono e helu i nā calorie. Hiki iā ʻoe ke ʻai i nā meaʻai:
ʻO kēlā me kēia mea kanu āu e noʻonoʻo ai.
Nui nā hua i ka lā.
ʻO nā kīʻaha olakino e like me ka ʻuala, ka laiki, a me ka oats
50-100 grams i kēlā me kēia lā
Inā makemake ʻoe e lilo i ke kaumaha me ka hoʻohaʻahaʻa ʻole ʻia ma ka hōʻemi ʻana i nā carbohydrates i loko o ka meaʻai, kūpono ka hoʻohana ʻana i ka carbohydrate i kēia pae. Eia nā huaʻai e ʻai ai ʻoe:
Nui nā mea kanu.
He 2-3 mau hua paha i ka lā.
ʻO ka liʻiliʻi loa o nā carbohydrates starchy.
20-50 grams i kēlā me kēia lā
ʻO kēia ka pae kalapona kahi e kiki maoli ai nā pono metabolic. Hoʻoikaika ia i ka lilo kaumaha. ʻO ia ka laulā kūpono no nā poʻe me ke olakino metabolic impaired.
Ke ʻai ʻoe i ka liʻiliʻi ma mua o 50 grams o nā kalapona i kēlā me kēia lā, hele kou kino i ke ketosis a hāʻawi nā kino ketone i ka ikehu no ka lolo. ʻO kēia ka mea e pale ai i kou ʻai ʻana a lilo ʻoe i ke kaumaha maʻamau. Hiki iā ʻoe ke ʻai i nā kalapona:
ʻO nā lau ʻai haʻahaʻa.
kekahi mau hua hua
ʻO nā meaʻai e like me ka avocados, nati, a me nā hua. Eia naʻe, e ʻai iā lākou ma ka nānā ʻana i ka nui o nā kalapona.
ʻO ka ʻai haʻahaʻa haʻahaʻa ka haʻahaʻa o ka insulin, he hormone e lawe mai i ka glucose i loko o nā cell. ʻO kekahi o nā hana o ka insulin ka mālama ʻana i ka momona. ʻO ke kumu e nāwaliwali ai ka ʻai haʻahaʻa haʻahaʻa ma muli o ka hoʻohaʻahaʻa ʻana i nā pae o kēia hormone.
Ke ʻoki ʻoe i nā kalapona, hāʻule ka insulin a hoʻomaka nā puʻupaʻa e hoʻokuʻu i ka wai nui. Ke emi iho nei ke kaumaha ma hope o ka pule mua, akā i kēia manawa ke hele nei ke kaumaha mai nā hale kūʻai momona.
Hōʻike nā haʻawina ʻo ka ʻai haʻahaʻa haʻahaʻa ka momona weliweli loa.ʻōpū momonaʻōlelo ʻo ia he mea maikaʻi loa i ka hōʻemi ʻana
Inā ʻoe i hoʻomaka e ʻai i ka haʻahaʻa-carb, e hele paha kou kino i kahi manawa hoʻololi e hoʻomaʻamaʻa i ka puhi ʻana i ka momona ma mua o nā kaʻa. Kapa ʻia kēia ʻo ka "flu-carb flu" a hele maʻamau i loko o kekahi mau lā.
ʻO nā meaʻai i loaʻa nā kalapona
Ma hope o ka haʻi ʻana i "he aha ka carbohydrate", nā hiʻohiʻona o nā carbohydrates a me "ke koi ʻana o ka carbohydrate i kēlā me kēia lā", e nānā kākou i nā meaʻai i loaʻa i nā ʻano momona maikaʻi a kiʻekiʻe;
ʻO Quinoa
ʻO QuinoaHe ʻanoʻano meaʻai a me ka meaʻai ʻai kaʻa. He kumu maikaʻi ia o ka protein a me ka fiber.
ʻAʻole i loko o ka gluten. No laila, he mea olakino maikaʻi ia no ka poʻe ʻai ʻole i ka hua palaoa.
Mālama ʻo Quinoa iā ʻoe me ka kiʻekiʻe o ka fiber a me ka protein.
ʻOaka
ʻOakaHe cereal ka nui o nā huaora, nā minerala a me nā antioxidants.
ʻO ia kekahi o nā meaʻai e loaʻa ana i nā haʻaleʻa olakino ma muli o kona waiwai nui o ka fiber.
ʻO 66% o nā oats he mau kalapona, a ma kahi o 11% o ia mea he fiber.
He kumu maikaʻi ia o ka protein i hoʻohālikelike ʻia me nā kīʻaha ʻē aʻe. Hoʻemi ia i ka pilikia o nā maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol.
I ka maʻi maʻi maʻi, hāʻawi ia i ka mālama koko koko. Mālama ia iā ʻoe i ka piha a hāʻawi i ke kaumaha kaumaha.
ʻO Buckwheat
ʻO Buckwheat He meaʻai ʻai ia e loaʻa ana nā kaʻapona, ka protein a me ka fiber. Loaʻa iā ia ka nui o nā minerala a me nā antioxidants ma mua o ka nui o nā kīʻaha.
maia
maiaLoaʻa ia i nā carbohydrates ma ke ʻano o ka starch a i ʻole ke kō. ʻOi aku ka kiʻekiʻe o ka maiʻa ʻōmaʻomaʻo i nā starch e lilo i kō maoli i ka wā e oʻo ai ka maiʻa.
Loaʻa i ka maiʻa ʻaʻole i oʻo ʻia ka starch a me ka pectin. Pono nā mea ʻelua no ka ʻeli ʻana a me ka hānai ʻana i nā hua bacteria maikaʻi.
ʻuala
ʻualaI loko o ia, ʻo kona ʻano haʻahaʻa kiʻekiʻe o ka starch, ke kō a me ka fiber.
He waiwai nui ia i nā antioxidants. Kōkua ia e hōʻemi i ka pōʻino oxidative a me ka pilikia o nā maʻi like ʻole.
Beet
BeetHe mea kanu aʻa me ka nui o ka carbohydrate ma loko o ke kō a me ka fiber.
Loaʻa iā ia nā huaora, nā minela, nā antioxidants ikaika a me nā mea kanu.
He kiʻekiʻe i loko o nā nitrates inorganic, e hoʻololi i ka nitric oxide i loko o ke kino. Kōkua ka Nitric oxide i ka hoʻohaʻahaʻa i ke koko a hoʻemi i ka pilikia o nā maʻi like ʻole.
alani
alaniLoaʻa ka nui o ka wai a loaʻa iā 11.8% carbohydrates. He kumu maikaʻi ia o ka fiber.
He waiwai nui ia i ka huaora C, potassium a me kekahi mau huaora B.
ʻO ka ʻai ʻana i ka ʻalani e hoʻomaikaʻi i ke olakino naʻau. Kōkua ia i ka pale ʻana i nā pōhaku ʻāʻī.
ʻO Blueberry
ʻO ka hapa nui o nā blueberries i ka wai a me nā kalapona.
Loaʻa iā ia nā huaora a me nā minela he nui e like me ka huaora C, ka huaora K a me ka manganese.
grapefruitLoaʻa iā ia ka nui o nā huaora, nā minela a me nā mea kanu me nā kaʻa.
ʻO ka ʻai ʻana i kēia huaʻai e kōkua i ka hoʻemi kaumaha a hōʻemi i ka pale ʻana i ka insulin.
Mele
MeleHe meaʻai ia i loaʻa i nā waiʻaleʻa olakino a he kumu maikaʻi ia o ka huaora C. Loaʻa iā ia nā antioxidants a me nā mea kanu olakino.
ʻO ka ʻai ʻana i ka ʻāpala e hoʻopaʻa i ke kō koko a hoʻemi i ka pilikia o ka maʻi puʻuwai.
Pīʻī kīʻaha
He meaʻai ka pīkī kīʻaha me ka ʻiʻo kaʻapona i loko o ka starch a me ka fiber. He kiʻekiʻe hoʻi i ka protein.
Pīʻī kīʻaha He waiwai ia i nā huaora, nā minela a me nā mea kanu. He kumu ia o nā antioxidants e like me anthocyanins a me isoflavones.
Hoʻohālikelike ia i ke kō koko a hoʻemi i ka pilikia o ka maʻi maʻi ʻaʻai.
ʻO ka pīkī
ʻO ka pīkīʻO ia kekahi o nā meaʻai me nā haʻahaʻa olakino no ka mea he nui ka nui o ka fiber. Hāʻawi i ka protein ma muli o nā mea kanu.
ʻO ka ʻai ʻana i kēia legume e hoʻomaikaʻi i ke olakino o ka puʻuwai a me ka digestive.
laiki palaka
ʻO ka laiki ʻulaʻula kahi kumu waiwai o nā lignans mea kanu e pale ai i ka maʻi puʻuwai. He waiwai nō hoʻi i ka magnesium.
he kumu maikaʻi o ka carbohydratelaiki palaka hoʻohaʻahaʻa i ka cholesterol a hoʻemi i ka pilikia o ka maʻi diabetes.
watermelon
watermelonMa waho aʻe o ka hāʻawi ʻana i ka nui o nā carbohydrates, hoʻomaʻemaʻe ia i ke kino.
He waiwai ia i nā carotenoids e like me ka lycopene a me ka beta-carotene, ka mea e hoʻonui ai i ka palekana a hoʻomaikaʻi i ke olakino maka.
Lentil
Lentil He kumu waiwai ia o ka carbohydrate. Loaʻa pū kekahi i ka protein meaʻai.
Hāʻawi ia i ka fiber, folic acid a me ka potassium, he mea nui ia no ke olakino naʻau.
Nā Huaʻai Haʻahaʻa-Carb
He haʻahaʻa nā meaʻai i nā calorie. He waiwai nō hoʻi ia i nā huaora, nā minerala a me nā meaʻai nui ʻē aʻe. He haʻahaʻa ka nui o ka carbohydrates a he nui ka fiber. Ma kēia ala, pono lākou no ka ʻai haʻahaʻa-carb.
Eia nā mea kanu haʻahaʻa haʻahaʻa e kōkua iā ʻoe e hōʻemi i ke kaumaha…
kekahi pahūpahū
Hoʻokahi kīʻaha (149 grams) o nā pepa ʻulaʻula i ʻoki ʻia i loko o 3 mau kalama o ka carbohydrate, 9 o ia mau mea he fiber.
ʻO ka ʻōmaʻomaʻo, ka ʻalani, a me ka melemele nā ʻano meaʻai like ʻole, ʻoiai ʻokoʻa kā lākou ʻano antioxidant.
broccoli
Hoʻokahi kīʻaha (91 grams) o ka broccoli maka he 2 kalama o ka waiʻaleʻa, 6 o ia mau mea he fiber.
ʻO Asparagus
Hoʻokahi kīʻaha (180 grams) o ka asparagus i kuke ʻia he 4 kalama o nā kalapona, ʻo ia ka 8 grams he fiber.
Hoʻokahi kīʻaha (124 grams) o ka zucchini maka he 1 grams o ka carbohydrates, 4 gram o ia mea he fiber.
Spinach
SpinachHe lau ʻōmaʻomaʻo lau e hāʻawi i nā pono nui.
He haʻahaʻa kēia meaʻai i ka carbohydrate. Akā, i ka moʻa ʻana o ka spinach, piʻi aʻe ka nui o ka carbohydrate.
Eia kekahi laʻana, aia i loko o ke kīʻaha o ka spinach i kālua ʻia he 4 grams o ka carbohydrates, ʻo ia ka 7 grams he fiber, aʻo ke kīʻaha o ka spinach maka he 1 grams o nā carbohydrates, ʻo ia ka 1 grams he fiber.
avocado
avocadoʻOiai he hua ʻenehana, hoʻopau pinepine ʻia ma ke ʻano he mea kanu. He kiʻekiʻe i ka momona a he liʻiliʻi loa ia i loko o nā haʻahaʻa haʻahaʻa.
ʻO kahi kīʻaha hoʻokahi (150-gram) o ka avocado diced he 10 kalama o ka waiʻaleʻa, ʻo ia ka 13 grams he fiber.
cauliflower
cauliflower ʻO ia kekahi o nā mea kanu haʻahaʻa-carb.
Hoʻokahi kīʻaha (100 grams) o ka cauliflower maka he 3 grams o ka carbohydrates, nona ka 5 grams he fiber.
Piʻi ʻōmaʻomaʻo
ʻO nā pīni ʻōmaʻomaʻo kekahi o nā mea kanu haʻahaʻa.
Aia i loko o kahi kīʻaha hoʻokahi (125 grams) o nā pīni ʻōmaʻomaʻo i hoʻomoʻa ʻia he 4 kalama o ka waiʻaleʻa, ʻo 10 o ia mau mea he fiber.
Aia i loko o hoʻokahi artichoke medium (120 grams) he 14 grams o nā carbohydrates. Loaʻa ka 10 grams o kēia mau mea mai ka fiber.
Nā Nati Kahā Haʻahaʻa
He haʻahaʻa nā huaʻai i loko o nā kalapona a kiʻekiʻe i nā momona maikaʻi a me nā mea kanu. ʻO ia ke kumu i loaʻa ai i kekahi mau nati kahi wahi i loko o kahi meaʻai haʻahaʻa-carb no ka mea kūpono lākou i kahi meaʻai haʻahaʻa.
No ka poʻe e hahai ana i ka ʻai haʻahaʻa haʻahaʻa, e like me ka ʻai ketogenic, ʻo ka ʻai ʻana i nā nati haʻahaʻa haʻahaʻa e kōkua i ka ʻai e loaʻa nā hopena.
Pekani
He haʻahaʻa i loko o ka carbohydrate a me ka nui o ka fiber. Loaʻa pū kekahi i nā meaʻai nui e like me ka thiamine (vitamin B1), magnesium, phosphorus a me ka zinc.
ʻO ka nui o nā kalapona no 30 grams: 4 grams
ʻO nā kalapona ʻupena no 30 grams: 1 gram
Ka pākēneka o nā calorie mai nā kalapona: 8%
ʻO nā kalapona no 100 grams: 14 grams
He haʻahaʻa loa ka pecans i loko o nā kalapona. Loaʻa i ka liʻiliʻi ma mua o 30 grams o nā carbohydrates digestible no ka lawelawe 1 grams.
ʻO nā kalapona ʻupena, i kapa ʻia ʻo digestible carbs, e pili ana i ka helu o nā kaʻa i hoʻokaʻawale ʻia mai ka ʻiʻo fiber i nā meaʻai maoli.
Ma muli o ka hiki ʻole i ko mākou kino ke komo maʻalahi i nā fiber maoli i loko o nā meaʻai, ʻo ka unuhi ʻana i kēia mau mea mai ka nui o ka maʻi carbohydrate e piʻi mai me ka helu o nā ʻupena a i ʻole nā waiʻaleʻa hiki ke komo.
hua makadamia
hua makadamiahe mau nati haahaa, momona momona. He kumu maikaʻi loa ia o nā huaora B, magnesium, hao, keleawe a me ka manganese.
ʻO ka nui o nā kalapona no 30 grams: 4 grams
ʻO nā kalapona ʻupena no 30 grams: 2 gram
Ka pākēneka o nā calorie mai nā kalapona: 8%
ʻO nā kalapona no 100 grams: 14 grams
nati Brazil
nati Brazilhe mau hua kalaiki haʻahaʻa i piha i nā meaʻai nui. Kiʻekiʻeselenium Kaulana ʻo ia no kāna ʻike.
ʻO ka nui o nā kalapona no 30 grams: 3 grams
ʻO nā kalapona ʻupena no 30 grams: 1 gram
Ka pākēneka o nā calorie mai nā kalapona: 8%
ʻO nā kalapona no 100 grams: 12 grams
Walnut
Walnut He nut haʻahaʻa haʻahaʻa ia, akā aia nā meaʻai e like me nā huaora B, hao, magnesium, zinc, polyphenol antioxidants, a me ka fiber.
ʻO ka nui o nā kalapona no 30 grams: 4 grams
ʻO nā kalapona ʻupena no 30 grams: 2 gram
Ka pākēneka o nā calorie mai nā kalapona: 8%
ʻO nā kalapona no 100 grams: 14 grams
ʻO Fındık
ʻO Fındık He waiwai ia i nā momona olakino, fiber, vitamina E, manganese a me ka vitamina K.
ʻO ka nui o nā kalapona no 30 grams: 5 grams
ʻO nā kalapona ʻupena no 30 grams: 2 gram
Ka pākēneka o nā calorie mai nā kalapona: 10%
ʻO nā kalapona no 100 grams: 17 grams
Nā pua Pine
Loaʻa ʻia mai nā cones pine o nā kumulāʻau evergreen, ʻokoʻa ka ʻono o nā pine nuts ma muli o ka nui o ka aila. He kumu maikaʻi loa ia o nā meaʻai a he kiʻekiʻe loa ia i ka vitamina E, manganese, magnesium, vitamina K, zinc, copper and phosphorus.
ʻO ka nui o nā kalapona no 30 grams: 4 grams
ʻO nā kalapona ʻupena no 30 grams: 3 gram
Ka pākēneka o nā calorie mai nā kalapona: 8%
ʻO nā kalapona no 100 grams: 13 grams
Pihi
Pihi ʻOiai he legume ma ke ʻano ʻenehana, manaʻo ʻia he nut a ʻai ʻia e like me ia. Loaʻa iā ia nā ʻano meaʻai like ʻole e like me ka folate, vitamin E, magnesium, phosphorus, zinc a me ke keleawe. He kumu maikaʻi nō hoʻi ia o ka protein ma muli o nā mea kanu. Hāʻawi kahi lawelawe 30-gram i ka 7 grams o ka protein.
ʻO ka nui o nā kalapona no 30 grams: 2 grams
ʻO nā kalapona no 30 grams: 4 grams
Ka pākēneka o nā calorie mai nā kalapona: 14%
ʻO nā kalapona no 100 grams: 21 grams
ʻAmelemona
ʻAmelemonaʻO ia kahi hua haʻahaʻa haʻahaʻa me kahi ʻano meaʻai ikaika. He kumu maikaʻi loa ia o ka vitamin E, magnesium, riboflavin, copper, phosphorus a me manganese.
ʻO ka nui o nā kalapona no 30: 6 grams
ʻO nā kalapona ʻupena no 30 grams: 3 gram
Ka pākēneka o nā calorie mai nā kalapona: 15%
ʻO nā kalapona no 100 grams: 22 grams
E hōʻuluʻulu;
"He aha ke ʻano o ka carbohydrate?" kahaha. ʻO ka Carbohydrate kahi meaʻai e hāʻawi i ka ikehu i ke kino a paʻa i kekahi hana nui. ʻO ia ke kumu wahie mua no ka koi ikaika nui o ka lolo.
ʻO ka fiber kahi ʻano waiʻala kūikawā e hoʻomaikaʻi ai i ke olakino digestive a hoʻohaʻahaʻa i ka pilikia o ka maʻi puʻuwai a me ka maʻi diabetes.
ʻO ka nui o ka carbohydrate e lawe ʻia i loko o ka meaʻai ʻokoʻa e like me ka makahiki, ke kāne, ke ʻano o ke kino, ka pae o ka neʻe ʻana a me ke olakino ākea o ke kanaka.
ʻO nā meaʻai e loaʻa ana i nā meaʻai momona maikaʻi nā meaʻai e like me ka quinoa, ka pīkī kīkī, ka beets, ka maiʻa, ka hua waina, a me ka moa. ʻO nā mea kanu haʻahaʻa haʻahaʻa he bele, broccoli, zucchini, spinach, cauliflower, green beans, tomatoes a me nā kukama.
Aia kekahi mau nati haʻahaʻa haʻahaʻa e pono ke ʻai ʻia ma ka ʻai haʻahaʻa. ʻO kēia mau mea; nā nati e like me ka wōnati, nā ʻalemona, nā pīni, nā nati pine, nā hazelnuts.
