ʻO nā mea ʻai i loaʻa nā waihona laikaha

Eia kekahi o ʻekolu mau ʻano macronutrients, ʻo ia hoʻi, nā mea e hānai ai i ke kino. ʻO nā mea ʻelua e momona a me nā protein.

Hoʻokaʻawale ʻia nā kalamona i nā papa:

• Sahara - nā molekuni gula kōkeke a i ʻole nā ​​kaulahao pōkole o ia mau moleki. ʻO kēia nā glucose, fructose, galactose, sucrose.
• Nā Walu - nā kaulahao lōʻihi o nā molekuni kalaiwa i wāwahi i lalo o nā māhele liʻiliʻi i ka pānaʻi ʻana.
• Howa - ʻona kālai ʻia ʻole i ʻono ʻia.

ʻO ka hana nui o ka ʻaiā ke hāʻawi ʻana i ka ikaika i ke kino. Hoʻopau ka hapa nui o lākou i ka honu kūlohelohe i ka glucose, a ua mālama pū ʻia i ka wahie. Hāʻawi i kēlā me kēia kalala o ka paʻaleka 4 kcal. ʻO ka mea i waho he hapā, ʻoi aku ka liʻiliʻi o ka caloric.

No ke aha ʻaʻole like like nā kaola 'ana āpau?

Maopopo ana i ka nui o nā huamina e pono ai ʻoe, ʻaʻole maʻalahi, no ka mea ʻokoʻa ka ʻokoʻa. ʻO ka manawa pinepine, ua hoʻokaʻawale ka ʻakaʻaka i ka maʻalahi a me ka paʻakikī. Loaʻa nā mea kahiko i nā gula, aʻo nā mea hope e kau ai i nā wīwī a me nā pā.

Akā hiki ʻole ka hiki i kēia pae helu ma muli o ka huahana me kahi kiʻekiʻe starch content hiki ke loaʻa i ka pono a maikaʻi paha i ka olakino (ʻoiaiʻo cereals i hoʻoponopono ʻia).

• ʻO nā kalapona kalapona - nā kalaka mai nā meaʻai kīkē ʻole, me nā huaʻai, nā pīni, nā ʻōpala āpau.
• Pāleʻaleʻa maʻalahi - nā meli a me nā kīkī, kahi hoʻomaʻemaʻe mai nā aʻa a hoʻōla ʻia.

He aha ka ʻokoʻa ma waena o nā kala

ʻOi aku ka olakino haʻahaʻa ma mua o nā mea maʻalahi no ka mea ʻoi aʻe ka nui o ke kō. ʻO ia hoʻi, me kēlā me kēia kaloli, hāʻawi lākou i nā antioxidants, ka momona, nā huaora a me nā minela i ke kino. Akā ʻo nā kalepona maʻalahi ke kaloli wale nō a ʻaʻohe mea ʻē aʻe.

Ke hoʻomaopopo nei i kaʻokoʻa o nāʻokoʻa a pau, ke hoʻohālikelike nei mākou i ka huapalaʻi āpau me ka mea i hoʻoneʻe ʻia. ʻEkolu ʻāpana i nā huapalapala holoʻokoʻa:

• Embryo - ʻāpana o ka palaoa i laila i loaʻa ai nā kīmoka polyunsaturated a me nā meaʻala ʻē aʻe.
• Endosperm - ka ʻāpana o ka hua o ka ʻili, ʻo ia ka mea o ke ʻano nui.
• Shell - ka ʻāina paʻa paʻa o ka ʻili, kahi i loaʻa ai ka nui o ka momona a me nā momona momona.

I ka pīpī a me ka pōpoki (bran) - nā mea maikaʻi a pau, olakino a me ka hoʻōla. Akā i ka wā o ka hoʻouka ʻana, lawe ʻia ka membrane a me ka embryo, no laila e waiho wale ka starchy endosperm.

Hoʻohālikelike i ka nui o nā mea kanu i loko o ka 120 ka nui o ka palaoa a i hoʻoponopono ʻia hoʻi.

ʻO ka huapalaoa i piha i kumu waiwai ka waiwai o nā mea pono e nalowale ana i ka hoʻomaʻemaʻe a hoʻomaʻamaʻa ʻana.

ʻO kēia nō ka hihia me nā huaʻai a me nā mea kanu ʻai. Loaʻa nā mea momona hou, akā aia he mau huaʻala, nā minelala, a me nā pā. Akā i loko o ke kaʻina hana, ʻai ʻia (ma mua aʻe o nā huahana semi-oti) a ʻūʻī ʻia i nā mea kanu ʻana he nui ka kō, a me ka liʻiliʻi o nā mea kanu. Eia kekahi, ʻo ka honi ua hoʻohui pinepine ʻia i ka meaʻai a me nā mea inu.

ʻAʻole e hōʻeha i ka pīpī ma ke kō koko

Hoʻolā koke ʻia nā kalupena maʻalahi, a ma muli o kēia, ua piʻi ikaika ke kō o ke koko. Ke hānai nei ka nui o ka kō i ke kōkuʻu no ka hua ʻana o ka pancreas i nā wai nui o ka insulin, a ua alakaʻi mua ʻia kēia i kahi puna o ka puna. I ka haʻahaʻa i ke koko, makemake hou mākou e ʻai i nā hopena o ke kōʻai a ka maʻi glycemic dietals ma luna o nā wahi lolo e pili ana i ka uku a me ka makemake i nā kāne - ke hōʻea nei mākou i kahi mahele hou o kahi meaʻono.

ʻO nā kalapona pākīpiha momona i ka momona e hoʻomoʻa mau ʻia. E komo i nā wai wai mai loko o ke kahe koko, ʻo ia ka mea e hele ʻole ai ka lele. No laila, hāʻawi ka hapanui kapekiko i ke kino me ka ikaika i ke ahiahi, e kōkua i ka mālama ʻana i ke ʻano o ka satiety no ka lōʻihi loa.

E hōʻemi i ka hopena o nā maʻi maʻi

ʻO nā haʻalulu paʻakikī me ka hoʻohana maʻamau e hoʻemi i ka Association ma waena o ka mea ʻai nui o ka ʻai a me ka hōʻemi o ka maʻi maʻamau. ʻO nā āpau āpau, huaora a me nā mea waiwai ʻē aʻe i kūkākūkā ʻia ma luna: kōkua lākou i ka loiloi ʻana: ʻo nā lāʻau a me nā huaʻai i ka pale ʻana o nā maʻi mauʻeha i ka pale ʻana.

Eia kekahi, ua hōʻike ʻia nā haʻawina Insoluble carob fiber waiwai me ka nui o ka polyphenols hoʻemi i ka nui a me ka LDL cholesterol i ka nui o ka hypercholesterolemic e hoʻopau ana i nā hāmeʻakū paʻakikī e hōʻemi i ka nui o ka "maikaʻi" kolamu i ke koko a hoʻonui i ka nui o ka "maikaʻi".

Kōkua i ka ʻalo hana

He miliona o nā huakini maikaʻi i kapa ʻia ʻo ka microbiota e noho ana i loko o nā ʻōpū. ʻAʻole pili ka ola kino wale nō, akā ʻo ke kino holoʻokoʻa. ʻO ka ʻōmai kala kalepa ka mea ʻai no nā pōmaikaʻi maikaʻi. ʻOi aku ka hoʻomaʻamaʻa iā lākou, ʻoi aku ka maikaʻi o kā lākou hana, no ka laʻana, ka hana ʻana i nā mea kanu e like me nā pōkoki momona pōkole, nā moʻolelo Review nui: prebiotics i ka ʻeha gastrointestinal. no ke olakino o ka papa gastrointestinal.

Hoʻemi i ka mumū

ʻO ka mumū kekahi pane kūlohelohe o ke kino i ka maʻi a i ʻole ka hōʻeha. Inā hoʻohoka ke kaʻina, e hoʻonāuki i ka hoʻomohala ʻana i nā maʻi nui, ʻo ia hoʻi me ke kanesa a me ke ahulau, ʻehaʻeha, ʻehaʻeha, a me nā maʻi maʻi: kahi hana hoʻohui i ka mālama ʻana a me ka pale ʻana.

Kōkua nā pale momona e hakakā i ka hopena o ka meaʻai i ke mumū: ʻo ka hoʻomau ʻana i ka metabolic syndrome me ka mumū, akā nā loea maʻalahi, ma ke ʻano ʻē, kākoʻo iā ia.

No ke aha e pōʻino paha ka mau kākena māmā?

ʻAʻole lawa ka nui o nā kapikika i ke olakino. ʻAʻole pono mākou e haʻalele i ka mea maʻalahi, no ka mea:

• Hāʻawi i kahi overeating. Hoʻowili koke ʻia nā mau kalaka maʻalahi a alakaʻi i nā pupu i ke kōhi koko. Hoʻopilikia kēia i kahi pōloli mau.
• Hoʻonui i nā hopena o ka puʻuwai puʻuwai a me nā hōʻeha. Ua hōʻike ʻia nā noiʻi i ka kuleana o ke kō (hupa (fructose) i loko o ka ep> ka poʻe maʻamau e ʻai pinepine ana i nā mea hoʻoliʻoliʻu maʻalahi e ulu i ka maʻi puʻuwai a me nā maʻi vascular.
• Hoʻonui i ka hopena o ka hoʻomohala ʻana i ka maʻi diabetes 2. Hiki i ke kō o nā pelekane māmā ke Fructose, kū kū'ē i ka insulin, a me ka metabolic dyslip> e kū ʻole ana nā pū i ka insulin. ʻO kēia ke kumu no ka hoʻomohala ʻana i ke ʻano maʻi type 2.
• E alakaʻi i ka hoʻoili gula. Hoʻoulu ka Sugar i ka lolo e hana ai i ka dopamine. Hiki i nā poʻe ke hoʻokau i kahi mau kauahi.
• Hoʻonui nā paona. Hoʻopilikia ka paʻaleʻaleʻa maʻalahi i ka pae o nā hormone e pono ai i nā makemake, a no laila e hoʻonui i nā kiʻekiʻe i ka nui o nā huahana glycemic index, overeating, a me ka hopena o ka obesity.

He aha a pono hoʻi

Pono nā haʻalulu i loko o ka meaʻai, akā nā mea maikaʻi wale: paʻakikī, hou, ʻaʻole paʻa.

Ma hea e ʻike ai i nā kalaiā paʻakikī.

• Pau ka huapalaoa: ʻoat, ʻōkele, bale.
• ʻO kaʻao: ka pīa, nā pīni, nā pīni a me nā lentils (ʻaʻole mālama i ka mālama).
• ʻO nā lau a me nā huaʻai: nā mea hou aʻe, ʻoluʻolu maikaʻi a i ʻole ka liʻiliʻi ʻana i ka hoʻoulu ʻia ʻana.
• Nā ʻōpala a me nā huaʻai: hazelnuts, almonds, sunflower seed, sesame seed.

ʻAuhea hūnā ʻia nā kalepona maʻalahi:

• ʻO nā mea momona: nā wai, nā mīkona, nā kūmole, kaʻaila momona a me ke kofe.
• ʻĀkahi a me nā ʻono.
• Nāʻaila palaoa keʻokeʻo.
• Pasta: nā mea i hana ʻia mai ka palaoa palupalu.

ʻOi aku ka nui o nā momona lae i ka maʻalahi. He nui nā mea momona a me nilang i loaʻa. No laila, ʻo ka manawa pinepine mākou e ʻai ai iā lākou, ke olakino mākou e lilo ai. Akā ʻo nā kalekona maʻalahi, maʻalahi naʻe, akā ua make ʻole a he hōʻino wale nō.

No ke aha e pono ai ke kino i ka pelika

Hoʻokomo wikiwiki ka Carbohate i ka protein a ma mua aʻe o nā momona. Kākoʻo lākou i ka pale ʻana, ʻo ia ka mahele o nā pūna, komo i ka hoʻoponopono ʻana o ka hana kaohi, ka mea ke hoʻoponopono i ka huina o ke aʻalolika, e hoʻoili i ka ʻike hoʻoilina.

Loaʻa ke koko pākeke i kahi 6 g o ka glucose. Hāʻawi kēia hāʻawi i kahi ikehu no 15 mau minuke.

No ka mālama i nā pae koko koko, hana ke kino i nā hormones insulin a me ka glucagon:

• ʻO ka insulin i hoʻohaʻahaʻa i ka hoʻokahe koko, e hoʻohuli iā ia i ka momona a i ʻole glycogen (manu aliʻi), nā mea i hōʻiliʻili ʻia e ka ʻāʻī a me nā ʻili.
• Hoʻopuka ke Glucagon i ke kō koko.

Lawe ke kino i ke glycogen mai nā meaʻai momona. Me kona lawa lako, hoʻololi ia i ka nui o nā mea komo i kāhea mai i ka momona.

Hoʻopili ke kino i ke glycogen ma waena o nā meaʻai, ua lawa ka papa no nā hola 10-15. ʻO kahi hōʻemi nui i nā pae gula ka mea e pōloli ai.

Hoʻomaʻawale ʻia nā kālaiāmaea e ka palena o ka paʻakikī o ka mole, i hoʻonohonoho ʻia e like me: monosaccharides, disaccharides, polysaccharides

ʻO nā huahana e loaʻa ana i nā kīhā paʻakikī, hoʻopau i ke kino i ka monosaccharides (glucose), i hoʻolako ʻia e ke koko e hānai i nā sela.

Aia kekahi mau huahana i nā kāmeʻa indigestible - kahe (ka momona o ka meaʻai, nā mea pectin), i mea e pono ai i ka ʻōpū o ka ʻōpū, ka lawe ʻana mai i nā mea maikaʻi mai ke kino, nā kūmole kolesterol, ka hana microflora.

ʻO ka wikiwiki o ka absorption i loko o glucose, he haʻahaʻa loa ka fructose i ia. Ma lalo o ka hana a ka gastric acid, nā hoʻoulu, nā lactose a me ka maltose e hoʻopili koke ʻia.

ʻO nā huahana e loaʻa ana i nā poho (paʻakikī), ma ka laʻana, ke kīwī - ua hāwili ke kino i nā puna maʻalahi i loko o ka pākuhi liʻiliʻi, ma hope o ka ʻōpū o ka ʻōpū. E lohi ana ke kaʻina hana, e hoʻolei i ka fiber, e pale ai i ka komo ʻana o nā puna.

ʻO nā huahana Slimming Carbohydrate

ʻO kahi mahele nui o nā huamaʻe mai loko mai o nā cereals a me nā legumes. He waiwai lākou i ka ʻōmala lāʻau, nā vitamona a me nā minelala.

ʻO nā waiwai momona e pono ai ka waiwai nui a me ka ʻili o nā cereals. No laila, ʻoi aku ka kiʻekiʻe o ka hoʻomaʻamaʻa o ka huahana, ʻoi aku ka maikaʻi o ka hoʻohana.

I loko o nā legumes, ka nui o ka protein, akā na ke kino e hoʻopiʻi iā lākou e 70%. Hoʻopili i nā ʻōhumu i nā enzyme digestive pilikino, aia i kekahi mau hewa i ka hoʻowalewale ʻana, hiki ke hōʻino i nā paia o ka pūpū liʻiliʻi.

ʻO ka waiwai momona maikaʻi loa i nā huahana huaʻai āpau e loaʻa ana i ka fiber a me ka bran, a me nā cereals.

Hoʻopili maʻalahi ka ʻohi pīpī, akā he mau liʻiliʻi ia, nā minelala, fiber. I loko o ka millet a me ka wīwī pālio i ʻoi aku ke ʻoi aku ka mālamalama. Na waiwai ʻo Buckwheat i ka hao. He nui ka Oatmeal i nā kalala, nui i ka paʻakai, magnesium, a me ka zinc.

Hōʻailona ka mea nui a pau i nā kalaiwa me ka hoʻonui ʻana i ke kaupaona kino. ʻO ka ʻoiaʻiʻo, ʻaʻole ka nui o nā meaʻai i ka palaka, a ma lalo o nā kūlana maʻamau, ʻaʻole e hoʻonui i nā hale momona. Hoʻopili ke kino iā lākou ma mua o ka protein a me nā momona, loaʻa i nā calorie e pono ai. No laila, ʻaʻohe mea e hoʻokaʻawale i nā mea momona a pau - ʻo ia ka nui o lākou e hoʻopiʻi ai.

ʻO kekahi mau meaʻai kākela kekahi nui o nā momona. No ka laʻana, ma ka kokoleka ua ʻoi aku a 45%, ma ka confectionery cream - a he 55%. E hoʻolōʻihi i ka paona a mālama paha i ka paona i ka pae like, he mea pono e hoʻemi i ka ʻai ʻana i nā meaʻai momona.

I mea e pohō ai ke kaumaha, i ke ahiahi ʻaʻole ʻoe e ʻai i nā meaʻai i loaʻa nā kīleʻa.

Palapala (papa inoa) o nā huahana slimming

ʻO ka kālai hānai ka mea momona, nā huahana palaoa, nā cereals, nā hua, nā hua o nā hua, nā hua, nā huahana waiū.

No ka hoʻolilo ʻana i ka momona, he mea pono e hoʻopau i ka ʻoi aku o 50-60g o nā meaʻai i loaʻa nā mea ʻawaʻawa i ka lā.

Ke hoʻomau nei ke kaupaona ʻana i ka pae kūpono, e ʻae ʻia ke komo ʻana i ka 200 g o kēia mau huahana i ka papaʻai o kēlā me kēia lā.

Hoʻokomo ka paona i ka mea kau i luna o 300 g.

Hoʻopilikia mai nā meaʻai momona

ʻO ka hoʻohana nui ʻana o ka nui o nā meaʻai karoli i hoʻokaʻawale i nā mea hana o ka insulin, hoʻonāukiuki i ka ʻai ʻana o ka paʻakai mineral, nā huaora, nā hewa i loko o nā ʻōpū o ke kino, e hoʻonāukiuki i ka hōʻoki ʻana a me ka assimilation o nā meaʻai.

ʻO nā huahana haʻaha o nā calcium kaohi i ka microflora pono. No ka laʻana, ka mea i hoʻohana ʻia e hana i ka palaoa keʻokeʻo, e hele mai i ka hui.

Ua lōʻihi ke nānā ʻia nā pōʻino o nā huahana mai ka palaoa hū. I kekahi mau lāhui, ua kāʻai wale ʻia ka berena mai nā palaoa hū ʻole, ua hoʻomohala ʻia kēia lula ma nā ʻīlio o kaʻiʻo.

He aha kā lākou e hāʻawi ai a no ke aha lākou e koʻikoʻi ai i nā kānaka?

He kumu ikehu koʻikoʻi kēia, ʻo ia kekahi o nā mea pono no ka pane ʻana o ka pale ikaika, a me ka lako mai nā kumuwaiwai koʻikoʻi a me nā metabolites i pau.

Ua hōʻoia ʻepekema ʻiahiki i nā poʻe e ʻai i nā hoʻolaʻawaʻu nui e hiki ke hoʻokiʻekiʻe i ka pane wikiwiki a me ka hana maikaʻi ka hana naʻau. ^ E Ha yM. ʻAʻole hiki iā mākou ke ʻae i ka kūlana o ke anu a me ka luhi ʻana i ka hana kino maoli nō kēia ʻo ka lifebuoy maoli i ke ʻano o nā momona momona.

Akā i loko o nā makahiki i hala, ua hoʻolilo nā hoʻolaha a me nā mea hānaiʻai i nā calcium i kahi kokoke i nā ʻenemi o ke olakino, a me ke kauka, ʻo nā mea a pau, e ʻōlelo ai i nā pono uku ʻole.

He aha e pono ai i ka ʻoiaʻiʻo?

No ka hana ʻana i kēia mea, he mea kūpono ke hoʻomaopopo i nā ʻano o nā kākoi a me nā meaʻai e pono ke haʻalele ʻia i ka papaʻaina, a ma luna o nā meaʻai, ʻo ke ʻano kekahi, e uku pono i kou nānā.

I ka mua, hiki ke hoʻokaʻawale i nā kākei:

• monosaccharides (no ka laʻana, kaomi a me ka fructose i ʻike ʻia e nā mea a pau),
• oligosaccharides (e.g. sucrose),
• polysaccharides (e.g., starch a me cellulose).

ʻOkoʻa nāʻokoʻa āpau i ko lākou papa hana, a me ka hopena i loko o ke kino. Ua kapa ʻia nā gula maʻalahi i ka pūʻulu mua, ʻo ia ka mea ʻono a he maikaʻi no ka kiʻi.

Hoʻokahi i ke koko, hoʻopau ʻia ka glucose i ka 6 g mau minuke 15ʻo ia hoʻi, inā ʻoe e ʻai i nā nui, a laila e komo pū i ka momona o ka momona a mālama ʻia "no ka wā hope aʻe". Ua ʻike ka ʻōiwi ma luna o kēia mau kaʻina hana. ʻO kahi hormone i kapa ʻia he insulin, "hānau ʻia" e ka pancreas, hoʻohaʻahaʻa i nā hoʻokahe koko me ka hoʻouna ʻana iā ia i ka momona, a me glucagon, ma ke ʻano ʻē, hoʻāla i kona pae.

Ke hoʻopau nei kekahi kanaka i kahi kalapona maʻalahi, a laila ma ka manawa pōkole, piʻi a nui ka nui o ka glucose.

ʻO ke kino, e like me ka mea i hāpai mua ʻia, hoʻouna koke i ka insulin e kōkua. Kōkua ia i ka hoʻololi o ka kōʻai ʻelua i ka momona nui, a ʻike ka lolo i kahi nui o ka glucose no ka hōʻailona pōloli, a makemake hou ke kanaka e ʻai hou.

Inā hoʻomau ka ʻai like ʻole i kēlā me kēia manawa, a laila hoʻopili ka metabolism i kēia kumumanaʻo, e hoʻokuʻu ana i kahi nui o ka nui o ka hormone, ka nui ma mua o ka alakaʻi ʻana i nā pilikia me nā kīʻaha koko a me ka wikiwiki o ka ʻili, a hoʻomaka ka pancreas e emi a alakaʻi i kahi maʻi e like me ka maʻi diabetes. . ^ E Ha yM. Ke i mai nei lakou, eia ka makou mea ai.

Ma muli o kēia hopena, e hoʻomaka ka pōʻaiwela nei i ke ʻano o ke ʻano hilinaʻi, a pono e loaʻa i kahi kanaka ke kōkua kūikawā e hoʻi i ka ola kino. Ke alakaʻi nei ka hāmeʻamaʻai maʻalahi i nā pale o ka pololi, ka pau ʻole, ka luhi, ka naʻau maikaʻi ʻole, inā ʻaʻole ʻoe e ʻai i ka mea ʻoluʻolu, i hāʻule i ka hiamoe.

He aha nā meaʻai e ai ai i nā mea kālaiʻawa?

Loaʻa ka mau kalamona i ka liʻiliʻi loa i nā meaʻai a pau, akā naʻe, me ka hoʻihoʻi ʻana i nā huahana o nā kumu mai nā holoholona (mahele mua i nā ʻano oʻa a me ka iʻa). I ka manawa like, ʻo nā kīmina kalaiwa kūlohelohe he nui o ka haʻalulu ka nui, akā ʻo nā huahana me nā polokalamu kālena wikiwiki e hana pinepine ʻia i nā huahana (mai ke kō keokeo a hiki i nā huahana makana).