Kūkākūkā Glycemic: Papa kīʻai Piha piha loa

ʻO kēia kaiaulu i kēia mau manaʻo e like me ka hae: pehea e lilo ai i kālā, pehea e lilo ai i olakino a pehea e hoʻolilo ai i ke kaupaona. Ka mea akā, ʻaʻole mākou e pane iā ʻoe ma ka mea mua, akā e ninaninau ʻia nā hope ʻelua e pili ana i nā kumumanaʻo e like me ka glycemic index a me ka calorie content o ka ʻai (e hāʻawi ʻia ka papa ma lalo).

E noʻonoʻo pū kekahi i nā ʻatikala nui a ka poʻe lawelawe o kēia ʻōnaehana, e noʻonoʻo ai i nā mea pono a pau a me nā kuʻuna.

ʻO ka papahana hoʻonaʻauao pōkole

ʻO kahi glycemic index (GI) kahi mea hou aku o kēlā mau mea āpau i loaʻa i nā calcium a hiki ke kāʻalo ʻia e ke kino kanaka. Ke hōʻike koʻikoʻi nei kā mākou ʻo ka leona calorie kahi hōʻailona hope loa āu e pono ai. Eia kekahi, ʻaʻole ulu nā index glycemic a me calorie kiko o nā huahana ma ke kuhikuhi pololei a i ʻole ka hoʻālaʻi ʻana. I ka manawa like, hiki i ka GI ke hoʻoikaika i kahi hana koʻikoʻi e pili i ke kaʻina o ka lawe ʻana i ke kaupaona ma mua o ka pono o ka mea pono.

Hemolele

Ma ke ʻano nui, he hōʻailona kēia hōʻailona e hōʻike ana i ka helu o ka hoʻokaʻawale ʻana i nā huahana me nā koina, inā mākou e hoʻohālikelike ʻia me ka helu o ka haʻalulu o ka glucose maoli, ʻo ka moʻo e hōʻike ʻia kahi ʻano maʻamau a like me nā 100 mau ʻāpana. ʻOi aku ka kiʻekiʻe o ka index, ʻoi aku ka kiʻekiʻe o ke alahaha o ka cleavage o ka huahana. Ma ke kaʻina o ka kaumaha o ke kaumaha, mai haʻalele i kahi mea hōʻike e like me ka glycemic index o nā huahana. ʻO ka papa ʻainaʻai, i kau wale ʻia ma kaloli, ʻaʻole e hāʻawi i ka hopena kiʻekiʻe a me ka hopena lōʻihi me ka ʻole ʻana e lawe i ka GI.

Makemake ka Dietology e hoʻokaʻawale i nā huahana a pau e loaʻa ana ka mea hoʻemi i nā hāmeʻe i ʻekolu mau pūʻulu - me kahi haʻahaʻa glycemic index haʻahaʻa a me ke kiʻekiʻe. Inā mākou e hele i ka nui, a laila nui nā meaʻai a me ka GI kiʻekiʻe i nā momona wikiwiki, hiki ke kīlohelohe ʻole, aʻo nā meaʻai me ka GI haʻahaʻa e hauʻoli iā mākou me ka puʻupuʻu, hōʻemi nā paʻakai. Ma nā kikoʻī nui loa, hiki ke loiloi i ka kikoʻōlelo glycemic o nā huahana (papa a i ʻole pakuhi) i nā palapala lapaʻau e pili ana.

Hāʻawi i ke kōpaʻa lolo!

E like me ka mea i hōʻike mua ʻia, ʻo ka ʻimi ʻana i ke ola kino e alakaʻi i nā manaʻo he nui. ʻO kekahi i kahi kūpono o ka hysteria e kaupalena ana i nā kaola kalapona, ʻoi aku ka makemake o ka ʻai momona glucose unclouded. Ma kēia ʻano, hiki iā ʻoe ke noho i hoʻokahi lā a i ʻole ʻelua, ma hope o ka mode "hiamoe hiamoe" ke hele nei - ke manaʻo nei ke kanaka mau ka luhi, makemake ia e hiamoe a ʻaʻole maopopo i ka mea e hana nei iā ia, no ka mea, e kīloʻo nei ʻo ia a ʻai i ka pololei. Eia naʻe, ʻo ka pololei o ia ʻano meaʻai. E wehe mākou i kahi mea liʻiliʻi, ua hoʻopiha i ka lihi o nā mea a pau loa.

ʻO kahi hemahema o nā hāmeʻe e alakaʻi i ka pōloli o nā musina a me ka lolo, nāwaliwali ke kanaka a palupalu. ʻO ke kiʻi nani, ʻaʻole anei? No ka mea maoli, ʻaʻole pono ʻoe e hāʻawi i kekahi mea, pono ʻoe e aʻo pehea e hana ai i ke koho kūpono i waena o ka nui o nā huahana e kūleʻa ana. ʻO ke kuhikuhi a glycemic index and calorie content o ka ʻai (ua hōʻike ʻia ka papa ma lalo) e kōkua iā ʻoe me kēia.

Maikaʻi ka maikaʻi o ka kalapona, maikaʻi ke kala

Hoʻololi ʻē aʻe nā ʻano kāmomona i kēlā me kēia, akā i ka wā o ka hoʻoneʻe ʻana ua hoʻohuli ʻia nā mea a pau i ka glucose, e hana ana i ka wahie no ke kino, e hāʻawi pū ana me ka ikehu e pono ai. Mālama i ka hana o ka insulin, ka mea i loaʻa i ka pancreas. I ka wā e ʻai ai ʻoe, e hoʻomaka ka insulin. Pēlā, ʻo ka hana o ka hōʻiliʻili o nā kākā i ka pau mua.

ʻAʻole hoʻokahi wale nō hopena no nā kālaiā aʻe - glucose, akā ʻokoʻa ka huakaʻi o "kaila".

Ka wikiwiki, wikiwiki!

Hoʻopili koke kēia mau mea momona kiʻekiʻe sprinter i kahi manawa koke, e hoʻoikaika nei i ka hoʻonui ʻana o ke kōhi koko. A ʻĀnō, ua hele pū ka ikaika i ke kō, ua hoʻohaʻahaʻa nui ke kō, ʻoiai ma muli o kou ʻai ʻana i ka pōloli nui, ʻoiai ua ʻai ʻoe i nā pōʻaiwili koke. Hoʻoikaika ʻia ke kino no ka mākaukau hou e hana hou. Inā ʻaʻole ʻoe e lilo i kēia mau pau piha o ka ikehu (e aloha i nā limahana o ka keʻena!), A laila e kau koke i kou ʻaoʻao ma ke ʻano o ka momona.

Nā papaʻaina meaʻai maʻamau

Eia eia ka papa huahana i hōʻike ʻia ma kēia ʻatikala ma mua o hoʻokahi manawa.

ʻO ka papa e hōʻike ana i nā huahana me kahi haʻahaʻa glycemic index (ua kuhikuhi ʻia e ʻai i nā manawa maʻamau, ʻoiai ke kūpono o ka calorie content)

№	Kahuliʻi	ʻO ka huahelu Glycemic	Ka ʻike calorie ma kahi o 100 grama
1	Nā hua kanu melemele	8
2	Kahiki	10	46
3	Lālalo	10	17
4	Lele lau	10	19
5	Hoʻomaka	10	18
6	Naʻu	10	48
7	Kāpē keʻokeʻo	10	25
8	Nā ʻōhū hou	10	28
9	Broccoli	10	27
10	Kefir	15	51
11	Nā pīpī	15	621
12	ʻŌpala (kāwili)	15-25	720
13	Soybean	16	447
14	Nā ʻala ʻulaʻula ʻōmole	19	93
15	Rani bran	19	316
16	Polikole, Lingonberries	20	26
17	Kālā	20	398
18	Nā ʻona	22	49
19	Kāwili ʻala	25	550
20	Nā beri	25-30	50
21	ʻO nā līpī ʻala	27	111
22	Milk (holoʻokoʻa)	28	60
23	Hoʻopaʻa maloʻo	30	397
24	Miliki (skim)	32	31
25	Nā Papa Koho	33	43
26	Paʻeha haʻahaʻa ka momona momona	33	60
27	ʻĀlaʻi	35	50
28	Nā ʻamala	35-40	44
29	He Palapala Hema	35	220
30	Roti Barley	38	250
31	Nā puka	40	290
32	ʻĀina Hercules	40	330
33	Laki maʻa Buckwheat	40	350
34	Nā ʻōpala	40	45
35	Hua wai	40-45	45
36	Durum palaoa pasta	42	380
37	ʻO nā huaʻōkoi	42	48

Ke kuhikuhi nei nā huaola glycemic a me ka haʻalulu calorie o ka meaʻai (nā papa e komo ana i nā huahana o ka pūʻulu waena.

№	Kahuliʻi	ʻO ka huahelu Glycemic	ʻO nā calorie kikoo i 100 gram
1	Mau pīni	43	55
2	Melona	43	59
3	ʻApikino	44	40
4	Nā poʻe Kēkē	44	42
5	Kvass	45	21
6	Pūleʻa	46	64
7	Naʻu ʻula	47	125
8	ʻO ka berena Bran	47	210
9	Kīnala ʻapo ʻapo	47
10	ʻO ka wai huaʻai	49	45
11	Palapala ʻaole	50	330
12	Kiwi	50	49
13	ʻO ka papa wholemeal + bran	50	250
14	Hiki ʻia nā pua	52	116
15	Pūnaewele	55	480
16	Kāleʻa ʻona	55	350
17	ʻO nā kuki Oatmeal	55	440
18	Oat bran	55	92
19	Nā ʻoka o Buckwheat	55	320
20	Kī ʻia ʻia	56	75
21	Mango	56	67
22	Nā maiʻa	57	91
23	Rye berena	63	250
24	ʻŌpala ʻia	65	54
25	ʻO ka makana Semolina i ka waiū	66	125
26	"Maoli"	67	328
27	Kāleʻa hua hua maloʻo	67	350
28	ʻOka	67	50
29	Roti keʻokeʻo	70	280
30	Paʻa keʻokeʻo	70	330
31	Kālepa palaoa	70	123
32	Hoʻopala ʻia	70	95

Hōʻikeʻike a Glycemic index and calorie content o ka huahana (he papa ʻaina o nā ʻelele me ka wikiwiki wikiwiki, ʻōlelo ʻia e pale aku)

№	Kahuliʻi	ʻO ka huahelu Glycemic	ʻO nā calorie kikoo i 100 gram
1	Kalaha	71	40
2	ʻAi ʻai palaoa	73	360
3	Kūʻai palaoa	75	380
4	ʻO nā palu Farani	75	270
5	Kameleka Hema	50	380
6	Hoʻokomo ʻia	85	95
7	Laula	88	315
8	Riki kai	94	350
9	Hoʻolau	100	365

ʻO kēia papa inoa o nā huahana e hiki ai iā ʻoe ke hana i kou papaʻai me ka ʻoiaʻiʻo e like me nā kiko a pau o ka ʻike, ʻoiai ka papa e uhi ana i ka glycemic index a me ka calorie content o ka meaʻai i ka manawa like. Pono wale ʻoe e koho i kēlā mau huahana i loaʻa ka GI, a lilo iā lākou i ka ʻai o ka "kaupaona" me kāu ʻike o kāu kalori.

ʻO ka huaʻai a me ka huliko huila o ka maʻi glycemic

Ka mea, ʻaʻole i kū hou ka manaʻo o ka "glycemic index o nā meaʻai" (papa). I ka papa ʻaina, pono kahi meaʻai kūikawā pono e mālama i ke kōpaʻa koko ma ke kūpono kūpono. ʻO ke kumuhana o ke koho ʻana i nā huahana o ka meaʻai e like me ka GI i hele mua i ka māmā 15 mau makahiki i ka wā e hoʻomohala ai i kahi papa meaʻai maikaʻi i nā poʻe me ka maʻi maʻi. Ma o ka hoʻohui ʻana i ka kikoʻī glycemic a me ka helu calorie o nā huahana a nā loea e hoʻolaʻa i ka ʻōmike no ka pono, hoʻopiʻi ʻana i ka meaʻai no ka maʻi maʻi maʻi.

ʻO wau wikiwiki e ʻoluʻolu!

Loaʻa kēia koʻu wikiō iā ʻoe "Nā Laumua Maʻa Kau Maila" . ^ E Ha yM. I loko o ia mea, ke hōʻike nei wau i ka mea huna o ka nalowale ʻana i ka paona i kekahi helu kilogram, ʻaʻohe pōloli a me nā meaʻai. ʻO ka mea hope loa, ʻike ʻoe i nā pane i nā nīnau he nui e hōʻeha iā ʻoe i ke kaʻina o kāu hakakā me ka ʻoi ʻana o ke kaumaha.

Pau kēlā no kēia lā.
Mahalo iā ʻoe no ka heluhelu ʻana i kaʻu hoʻolaha ma ka hopena. Kaʻana i kēia ʻatikala i kāu mau hoaaloha. E kāhea i kaʻu blog.
A holo mai la!

Kaʻaiʻai Alkaline: papa ʻaina meaʻai, ka papa ʻaina meaʻai alkaline no ka pule

→ ʻO nā hōʻailona o ka hoʻomehana kino o ke kino,
→ Pehea e hoʻokolokolo kūʻokoʻa ai i kāu pH,
→ ʻAi nā meaʻai e hoʻonā i ka huehue,
→ TOP-10 nā huahana maikaʻi loa no ka kaulike,
→ Kahi papa ʻaina papa ʻaina.

→ Ka mea hiki ke hoʻohui ʻia i ka oatmeal i ka meaʻai,
→ ka mea hiki ke hoʻohui ʻia,
→ Kuʻi ʻia na oatmeal,
→ Pehea e kuke ai i ka meaʻaiʻaiʻai,
→ ʻĀpana ʻaina Diet.

Slimming smoothie. Hoʻokomo ʻia nā smoothie i kā blender me ke kiʻi

→ Ke kaulana hoʻi o ka moho,
→ Kūpono no ka meaʻai no ka meaʻai,
→ Ka mea hiki ʻole iā ʻoe ke hoʻohui i ke palaualelo,
→ Noʻe holomua
→ Detox ma nā kahikaha.

→ ʻAi ʻia ka nui,
→ Nā mea huna o nā meaʻai maikaʻi,
→ Pehea e puʻe ai i nā huahana no ke ao,
→ Papa papa inoa no ka hebedoma,
→ ʻĀpana ʻaina Diet.

→ Nā hōʻailona o ka ʻōpū,
→ Kēia kumu o ka ʻōpū o ka naʻau,
→ Pehea e mālama ai i ka heartburn me nā paila,
→ Kahua lāʻau lapaʻau,
→ Heartburn i ka wā hāpai.

→ ʻōpala no ka pohō kaumaha,
→ Nā manaʻo, a me nā ʻōlelo,
→ Nā rula a me nā ʻano hana o ke noi,
→ Lilo ʻia i ka aila linseed,
→ Hoʻokūkū a me nā meaʻono.

Kālai ʻanoʻai koko. Nā papa huahana no kēlā me kēia ʻano koko

→ Ke kumu o ka ʻai,
→ Nā mea kanu ma ke ʻano o ke koko,
→ 4 mau ʻano kīʻaha ma ke ʻano koko,
→ Nā hopena a me nā hopena.

→ Ka hana o ko mākou waihona,
→ E huli i nā mea make ʻole maikaʻi,
→ ʻoluʻolu mai nā poʻe i komo o ka hoʻokolohua,
→ Nā hopena a me nā hoʻoholo ʻana o ka hoʻokolohua,
→ 5 mau lula nui.

→ Kanaka Sahzams,
→ Mua a pōmaikaʻi,
→ Stevia,
→ Kumukumua
→ Sorbitol a me nā mea ʻē aʻe

6 nā manaʻo kuhihewa e pili ana i ka wahine e like me nā kāne

ʻOiai ka manaʻo o kēlā kāne kēia kanaka i kona ʻano iho, aia nā manaʻo ākea e pili ana i nā wahine e makemake ʻia e nā kāne a pau. Ma mua o ka hoʻoponopono ʻana i kēia mau kūlana, e noʻonoʻo mākou he nui o lākou i kuhi hewa maoli.

Diet 1200 mau kalona i kēlā me kēia lā: papa no ka pule. Hōʻike nā kauka momona kaumaha 1200 mau calorie

→ Hoʻokumu i ka hapa calorie,
→ Diet diet 1200,
→ Pehea e koho ai i kahi papa ʻaina nou,
→ Kūʻaihelu BZHU,
→ Hōʻikeʻike mle.

ʻO kekahi o nā ala e hoʻomaʻemaʻe ai a me ka nalowale i ke kaumaha, ʻo ka hōʻole loa ʻana i ka meaʻai a me ka wai no nā lā he nui. ʻOiaʻiʻo, pono kahi ʻano hana i ikaika ka naʻau kūloko a me ka hoʻomaopopo ʻana i nā hopena hiki. ʻAʻole pono ka hoʻokaumaha maloʻo ma hope o ka hoʻoilo mau ʻana.

He nui nā waiwai waiwai a Barberry i kākau ai mākou ma kā mākou ʻatikala ma mua. I waena o nā mea ʻē aʻe, ua hāʻawi pū ka barberry i ka pohō kaumaha. No laila, hiki ke hoʻohana ʻia i ka wā o nā meaʻai a i ka lā wikiwiki.

Kānaha pīhoihoi e like me nā kumu, ʻo nā kumu no ka hoʻolilo ʻana i ke kaupaona, he pololei nā manaʻo maikaʻi. ʻO kā mākou pono ponoʻī, i kūʻa paʻa i loko o ka subspcious, i kekahi manawa huki i nā hana a pau i hana.

ʻElua manawa, ka hoʻāʻo ʻana e ʻai pololei ai a pili ʻole paha i kekahi ʻano o ka ʻai, lilo mākou i ke kaumaha, huhū, hoʻoweliweli i ko mākou ʻono no ke ola. Makemake wau e hāʻule i nā mea āpau a me ka ʻai ʻana e hoʻolapalapa, mai hāʻawi i ka waiʻino e pili ana i nā paona hou. Hūlū kēia i nā kānaka he nui, ʻo ia ka mea e ʻoi aku ai ma mua o ka 90% o nā mea make a pau e hoʻopau i ka hana ʻole. I kēia hihia, ʻo ke hoʻi no ka nalowale 3-5 kg, ua hoʻonui ʻia ʻē aʻe. Pēlā ka pane ʻana o ke kino i ke kaumaha ma muli o ka nele o nā mea kūpono.

ʻO ka wahine no ke aniani ka hoʻonā ʻana i kona mau kūlana. Ke hakakā nei nā wahine a me nā kāne o ke ao holoʻokoʻa me ke kaumaha nui, me ka manaʻo e loaʻa ke kūleʻa a me ka nani. Akā no kekahi poʻe, ʻo ka momona nui, he waiwai ia e lele ai lākou. Ua mākaukau lākou e hana i nā kiʻiʻoniʻoni no nā nūpepa a me nā nūpepa, nā alima TV a me nā nūpepa pūnaewele, e haʻi i kā lākou mau moʻolelo, ke hoʻoikaika nei lākou e loaʻa ka momona hou e komo ai i ka Guinness Book of Records.

ʻO ka'ōlelo "ʻai a ulu haʻake" pīhoihoi me kāna ʻōlelo huna. ʻO nā poʻe a pau i hālāwai me ka pilikia nui o ke kaumaha. ʻIke ʻo ia inā inā ʻoi aku ka nui o nā mea e pono ai, e hoʻomaikaʻi maikaʻi ʻoe.

→ Ka pono o ka ai,
→ papa no ka lā 9, a
→ Nā hopena a me nā hualoaʻa.
→ Nā manaʻo kōkua Nutrist
→ Mea ai no nā mea ma luna o 50.

Nā meaʻai mānoanoa. Papa inoa a me ka papaʻaina o ka pauku glycemic index and calorie content o ka meaʻai

Inā ʻoe e unuhi i ka huaʻōlelo "calorie" mai ka Latin, e loaʻa ʻoe i ka "wela", ʻo ka huaʻōlelo "calorie" ʻo ia ka manaʻo o ka ikehu o ka ikehu ma ka meaʻai. Eia naʻe, hoʻopilikia ka pili o ka calorie i ka waiho ʻana o ke momona i ke kino o ke kanaka. No laila, ʻokoʻa inā makemake ʻoe e luhi i ka paona, he mea nui ia e ʻike i ka helu caloric o nā meaʻaie hoʻopau lākou iā lākou.

Ma lalo ʻoe hiki ke hoʻoiho a paʻi i ka Papa o ka waiwai caloric o nā meaʻai staple i loaʻa mau iā ʻoe i nā maka.

>> ALOHA HUA O KĀLALOʻOA KOA HALE Kaʻi nui o ka meaʻai. Papa inoa a me ka papa ʻaina o ka glycemic index o nā huahana a me nā kalana

No kēlā me kēia kanaka, ʻokoʻa ka manaʻo o kēlā me kēia lā calorie, akā ʻo ka mea mua, ke kau ʻia nei i ka makahiki, ka wahine a me ka ʻano o ka hana a ke kanaka e komo ai.

ʻO ke kanaka makua, ʻoi aku ka liʻiliʻi o nā kaloli e pono ai iā ia. ^ E Ha yM. I kahi'ē aʻe, pono i ke kino ulu e hoʻonui i nā calora.

No laila ʻaʻole e loli ka paona i luna a i lalo paha, pono e mālama i kahi mea moʻomeheu i ke kīpē a me ka helu ʻana o ka papa kaloli i hoʻokumu ʻia.

Inā ka hapa nui o nā kalori, e hana ka ʻāpana i ke kūkulu i ke kiko adipose, inā haʻahaʻa ka haʻahaʻa calorie, e pono ke kino i ke kino mai ka "momona" i hoʻopaʻa ai e hōʻoia i ka hana maʻamau o ke kino. ʻLelo, inā aia kahi ʻoluʻolu a me ka hoʻohana ʻana i ka ikehu, e hoʻomau nā kaupaona.

"Ka helu calorie" ka nui o ka ikehu i komo i loko o ke kino a kahili piha ʻia.

E koho i ka helu o nā kaloli ma kahi o kēlā me kēia huahana e hoʻohana ana i kahi mea kūikawā - kahi kalolo calorimetric, i hoʻomohala ʻia e ka mea kākau kula ʻAmelika i ka kenekulia 19.

ʻO ka huahana, mai kahi e pono ai ke ʻike i ka waihona o ka calorie, ua kau ʻia ma ka polokalamu, a laila puhi, ma hope o kēia mau mana e hoʻokuʻu ʻia ai ka wela i ka wā o ke kūlohelohe.

I ka like like, ʻike ka nui o ka ikehu i lilo e kekahi kanaka, a ua helu ʻia ka wela i ke kino ma ke kīpī. Ma hope o kēlā, ua hoʻohuli ʻia nā kiʻi i loaʻa ʻia i nā calorie "wela" a ke helu ʻia nei ka physiological a me ka waiwai maoli o ka huahana.

He mea nui ia e ʻike! Ma aneane uaʻai nā meaʻai a pau; 0 nā kalona i loaʻa i ka wai wale nō. ʻOkoʻa paha ka ʻokoʻa o ka calorie data no nā huahana mai kekahi ʻāina i kēlā me kēia, no laila he mea koʻikoʻi ke hoʻohana i ka papa ʻaina hoʻokahi.

Ma mua o ka hoʻomau ʻana me ka pākuhi, pono nui ke aʻo i ke kānāwai gula - pono ia e helu i ka makana o ka kalima o kaʻai ma mua o ka ʻai ʻana o ka meaʻai.

I hoʻoholo ai helu, Hiki iā ʻoe ke hoʻohana i ka papa pākaukau kalepa i hoʻolālā ʻia. ^ E Ha yM. No ka hana ʻana i kēia, pono ʻoe e kaupaona i kēlā me kēia meaʻai, e nānā pono i ka papaʻaina a helu i ka ikaika o ka meaʻai.

ʻO ka mea pōmaikaʻi, ʻaʻole pono ʻoe e loaʻa kahi akamai matematika, aia nā polokalamu he nui i ke kōkua i ka helu ʻana. No ka hana ʻana i kēia, e kiʻi wale i kahi papahana kūikawā ma kāu kelepona, hoʻokomo i kāu data, e hōʻike ana i ke kaumaha, kiʻekiʻe, kiʻekiʻe, ʻōpio a me nā ʻano o ka hana.

No kēlā me kēia kanaka, ʻokoʻa ka hoʻohanaʻana o ka calorie o kēlā me kēia lā, hilinaʻi āpau ia i nā pahuhopu i kau ʻia.

I mea e ʻike ai i ka waiwaiʻai o ka pāʻai a pau, pono ʻoe e helu i ka wā kuke ʻana, e kaupaona ana i kēlā me kēia huahana.

Hoʻololi nā papahana hou i nā mea āpau i kā lākou, e noʻonoʻo ana i ka hopena o ka "hoʻolapalapa"

Akā he mea kūpono ia e hoʻomaopopo i ka helu ʻana o ka kaloric o nā huahana ʻaʻole i kūlike i ka 100%, no laila i mea e hoʻemi ai ka paona, ʻoi aku ka maikaʻi o ka hoʻopaʻa ʻana i ka hopena ma lalo.

Pili loa ke ʻano o ka calorie o nā huahana i ke ala e hoʻomākaukau ai. No laila, ea ʻo ka mea hoʻolapalapa ka mea e loaʻa ai ka nui o ka ikehu meaʻai ma mua o ka mea i kālua ʻia a i ʻole i ka palaoa.

I kekahi manawa aia kekahi pilikia i ka wā e hoʻoholo ai i nā ʻona caloric o nā cereals, no ka mea ua swell lākou i ka wai, lilo ia i maopopo pehea e hana ai i ke helu. No kēia aia nā papa kūikawā i nā ʻalā maikaʻi.

No ka laʻana, ka waiwai o ka calorific o 100 g o ka buckwheat ma ka puka maka he 310 kcal, a hoʻolapalapa ʻia ma ka wai (ma nā kiko o 1: 2) e lilo i ka 130. Inā kuke ke kolo ma loko o ka waiū, e hoʻonui ka nui o ka calorie.

Nā ʻano ʻokoʻa o ka ʻiʻo i ka waiwai o ka meaʻai.No laila, inā e lilo ka pahuhopu i mea e hōʻemi ai i ka paona, ua ʻōlelo ʻia e ʻai i ka honu, ka moa, ka veal a me ka mea ʻai manu. Kuhi ʻia kēia mau mea i kahi liʻiliʻi o ka momona, like ʻole me ka puaʻa, ke keiki hipa, ka kuʻi.

I mea e hana ai i nā helu kūpono, pono ia e noʻonoʻo i ka nui o ka ʻai i ka ʻai ʻia. No ka laʻana, ʻo ka puaʻa puaʻa he 260 kcal, aʻo ka ʻāʻī - 342.

Inā e lilo nā pahuhopu i ka momona, a laila e pono ʻoe e ʻike i ka wā e kuke ai:

he mea makemake e wehe i ka ʻili mai ka manu, he ʻōmole a kūpono hoʻi i ke kaloli

No ka hoʻohālikelike: ka kaloli ʻili o ka moa - 212 kcal, a me kahi kiko piha - 150 kcal.

ʻO ka papa ʻaina huaʻōlelo ʻo Glycemic huahana a me nā kalana

Hoʻohui i ka waiwai o ka ikehu, ʻo nā huahana e loaʻa ana i ka hāleʻoliʻu kahi glycemic index. Pehea ka wikiwiki o ka makemake o ke kanaka e pili ana i ka ʻōlelo a ka glycemic index.

Hoʻololi koke nā meaʻai i ka GI kiʻekiʻe a hoʻonui i ka nui o ke kō i ke koko. ʻO ke kō, ʻo ia hoʻi, hoʻonāukiuki i ka pancreas i kahi lele nui i ka hormone - insulin.

Pono e hoʻolaʻa ka Insulin i ka glucose i loko o nā ʻili o ke kino, a i ka nui, ua hoʻohuli ʻo ia i loko o nā ʻāpana momona, a kau ʻia "ia."

Lawe nā paʻakai-GI i kahi lōʻihi i ka hoʻokaʻawaleʻana, saturating no ka manawa lōʻihi. Manaʻo ke kanaka piha i ka manawa lōʻihi, no ka mea ma hope o ka ʻai ʻana i nā meaʻai me ka haʻahaʻa GI haʻahaʻa, ʻaʻohe wikiwiki wikiwiki o ka insulin.

ʻO nā meaʻai kalori Negative - ʻoiaʻiʻo a me kaʻoiaʻiʻo paha

Loaʻa i nā meaʻai a pau ka ʻiʻo. E ka "ʻike leona" maikaʻi ka manaʻo i ka manawa e hoʻolōʻihi ke kino i ke kaloli hou i ka heʻe ʻana o nā meaʻai ma mua o ka loaʻa ʻana.

No ka mea, ua ʻai ʻia kahi pā i a, ʻo ka nui o ka ikehu o ka 15 kcal, ma ka hana o ke kāpili ʻana he 18 kcal, 3 kiʻi ʻia me 3 mau kalepa. I mea e hoʻomaʻemaʻe ʻia ke kaʻina hana ʻana, e koi ʻia ke kino e lawe i ka ikehu mai ka momona o ke kino.

Ma muli o kēia ukana maʻamau o nā huahana, ua kūkulu ʻia nā meaʻai he nui. ʻO ka maʻamau, ʻo nā huahana like he haʻahaʻa haʻahaʻa haʻahaʻa, akā momona ka fiber, e kahe ana i ka digestive tract ma ka transit, me ka liʻiliʻi o ka lawe ʻole ʻana.

Nā papa inoa meaʻai maikaʻi kikowaena a me ka papaʻaina

ʻO nā huahana e hāʻawi i nā kaloli o ke kino me kahi hōʻailona maikaʻi ʻole:

• haʻahaʻa ka huaʻala o nā hua ʻala, a momona i ka paʻu ʻana i ka protein,
• ka nui iʻa - nā iodine a me nā minelala,
• ka mea ʻai meaʻai, nā iʻa, ke kai kūʻai - ke hoʻoikaika ʻia ke kino e hoʻokuʻu i ka nui o ka ikehu e wāwahi i ka protein
• Kāpī keʻokeʻo, broccoli, Iceberg huaka, ʻōpala, ʻōpio, zucchini, kūkala, eggplant, pepa ʻōpala maikaʻi - ʻo kēia mau lāʻau āpau hoʻi he kalepa maikaʻi ʻole.
• hua ʻōpala, ʻāpua, mandarin, lemon, nā paina - kōkua i ka nui o nā waihona o nā kaloria,
• kanu kalemona, coriander, kahe - ka mea e pono ai i ka hakakā no ka kūlike.

E makaʻala! ʻOiai ʻo kēia mau huahana a pau i kapa ʻia nā "calorie content content", ʻaʻole kēia manaʻo ke ʻai ʻia i nā helu ʻole. Pono e nānā i ke ana i nā mea āpau.

ʻO nā papaʻai i nā huahana me nā kaleka "maikaʻiʻole"

ʻO ka kumu o ke kikowaena no ka hoʻolilo kaumaha, "Dr. Bormental" - "E ʻoi aku ka maʻalahi o ka ola." No mua o 14 mau makahiki, ua hiki i kēia keʻena lapaʻau i nā poʻe i hiki ʻole ke hōʻike nui i ka kaumaha nui ma luna o lākou iho, hoʻokō i ka kaumaha makemake, a ʻo ka mea nui loa - e mālama i ka hopena.

Hoʻohana ka hale lapaʻau i nā loea i hoʻolaʻa i nā ola i nā momona. Ke ʻōlelo nei nā mea noiʻi ma nā ʻaha kūkā o ke ao, kākau i nā pepa e pili ana i ka hoʻoponopono ʻana i nā pilikia o ka momona.

Ma ke Kauka Kauka Bormental, koho nā mea lapaʻau i kahi ʻano ʻai a ʻoluʻolu hoʻi i kēlā me kēia kanaka me ka hoʻokaʻawale, a ʻoiai e nānā pono ana i ka kūlana noʻonoʻo a me nā ʻano o ka maka.

Hōʻailona nā mea loea i kēlā me kēia lā i kūpono no ka hoʻolilo ʻana o ka mea hoʻonaninani i nā mea hou o kēia mau mea, me ka noʻonoʻo ʻana i nā hiʻohiʻona o kēlā

Me ke kōkua o ka kāohi ʻana i ka helu caloric, aʻo ke kanaka e ʻai pono, e mālama ana i kēia ʻano i ka wā e hiki mai ana.

ʻO nā meaʻai Zero-calorie nā meaʻai i loaʻa ka hapa liʻiliʻi o nā calorie, akā hoʻonui ke kino i ka ʻoi aku ka ikaika ma mua o ka loaʻa ʻana mai iā lākou.

ʻO ka zero a me nā meaʻai kalona maikaʻiʻole - nā manaʻo like

Manaʻo kekahi mau ala o ka hoʻolilo momona e ʻai i kēia mau huahana a nalowale i ke kaumaha, akā pono e hoʻomaopopo ʻaʻole ʻaʻole e hiki i kēia mau huahana ke hoʻonāukiuki i ka momona i hōʻiliʻili ʻia i nā makahiki.

He mea nui ia e ʻike! Inā ʻoe e hoʻohana i kēia mau huahana i ka lau o nā meaʻai he nui, ʻaʻole ʻoe e nā kaupaona.

Akā inā ʻoe e hoʻololi i nā meaʻai momona a me ka palaoa me ka meaʻai ʻole-calorie, e hoʻolālā ana i ka hapa nui o ka calorie, e lilo ka moemoe i ka pohō nui.

Inā e lilo ka pahuhopu nui i ka lawe ʻana, ʻaʻole kuhi ʻia ka ʻike ʻana iā McDonald, no ka mea, ʻo ka hapa nui o nā huahana ma kēia ʻoihana he nui ka helu.

Inā hiki ʻole ke pale aku i ka kipa ʻana iā McDonald o, hiki iā ʻoe ke koho i nā meaʻai me ka liʻiliʻi o ka calorie content, e like me Berry Smoothie (56 kcal), oatmeal (150 kcal), moa aikoa (Chicken tikka masalla) - 125 kcal, a i ʻole ka huala ʻala - 60 kcal.

ʻO nā meaʻai momona kiʻekiʻe loa o ka pānaʻi o ka ʻoihana McDonald o nā ʻano mea hanahana (Big Brekfast Roll, Chicken Bacon, Big Teisi a me nā mea ʻē aʻe), kā lākou calorie content mai 510 a 850 kcal.

Ke ʻai ʻana i kahi sandwich, holoi ʻia me ka soda, e mālama ʻoe iā ʻoe iho i ka momona, hiki iā ʻoe ke loaʻa ʻikepili kaloria i kēlā me kēia lā. Ma hope o ka ʻai ʻana i ka paʻakai huakai wikiwiki, e kū koke ka nui o ke kō, e hōʻiliʻili i ka pōloli, a makemake hou kekahi kanaka e ʻai hou, kahi hiki ʻole ke loaʻa i ka paona momona.

Inā makemake ʻoe e lilo i ka momona, pono ʻole e hōʻino maikaʻi i ka meaʻai ʻōpala mai ka ʻoihana ʻo McDonald.

Hiki iāʻoe ke nalo i ke kaumaha, e hilinaʻi wale ana ma nā papa kaloli

E hoʻonohonoho i kou kino, e hiki ke nalo i ke kaumaha me ke kōkua o nā papa pākaukau. Ua hōʻoia ka nui o nā poʻe e ko lākou manaʻo ponoʻī i ka helu ʻana i nā kaloli, hiki ke lilo ʻoe i ka momona.

Hiki iā ʻoe keʻai i kekahi o nā huahana, akā e akahele ʻoe e hoʻokomo i loko o ka waihona calorie ʻāpono ʻia. ^ E Ha yM. I kēia mea, nui ka hoʻomau a me ka maʻamau, pono ʻoe e kaupaona i kēlā me kēia kalaha o ka meaʻai, e kākau iho i lalo a lawe i ka noʻonoʻo.

ʻO ka poʻe e ʻōlelo ʻo ka helu ʻana i ka helu calorie ka maikaʻi o ka "kaupaona" ʻana i ka meaʻai ma ka maka, e poina ana e noʻonoʻo i nā ʻano pōʻaiʻai like ʻole me nā paʻi a me nā kuki.

ʻO nā poʻe he nui i nalowale i ke kaupaona ma muli o ka mālama calorie e hōʻike ana he mea koʻikoʻi ke ala o ka helu ʻana i nā kalori, a no ka wikiwiki ʻana o ka paona wikiwiki, ʻoi aku ke hoʻomaopopo e hoʻopili i ka liʻiliʻi o ka hoʻomaʻamaʻa kakahiaka a i ʻole ka hele ʻana.

ʻO ke kānāwai maʻalahi loa o ka papaʻai: “ʻai liʻiliʻi ma mua o ka manawa”, no ka mea ua lawa ka helu ʻana i nā ʻeka, hāʻawi ʻia kēlā me kēia kalepa e ʻai ʻia. E kōkua ka helu helu ʻana i ke kūpono i ka ʻai ʻana, e aʻo iā ʻoe e koho i nā meaʻai olakino haʻahaʻa. Māhuahua, emi hou ka nui.

Nā meaʻai mānoanoa. Pehea e hōʻemi ai i nā kalori a lilo i ke kaupaona? E nānā i kahi wikiō hoihoi:

Palapala kaleka o nā huahana: hana no ka hopena! E aʻo i nā haʻawina o kāu ʻalemona mai ke wikiō:

ʻO ka kūpono no ka pale ʻana i nā maʻi maʻi a me ka ʻōpiopio:

• GI haʻahaʻa o nā huahana - mai ka 0 a hiki i ka 55 (ma nā kumuwaiwai 0-45).
• nā awelika kiʻekiʻe mai 56 a 75 (a i ʻole 46–59).
• indexation glycemic kiʻekiʻe - mai 76 a 100 (a i ʻole 60).

E noʻonoʻo pehea ka pili ʻana o ka glycemic index a me ka kalima intake.

ʻO ka kālapoli ka mea nui i ka ʻai ma ka meaʻai. ʻAe lākou i ka huli i loko o ka glucose, kahi e hoʻoneʻe i waho me ka hoʻokuʻu o ka ikehu. I ka hoʻomohala ʻana i ka 1 g o nā kaohi aʻe, hana ʻia nā 4.2 kilocalories (17.6 kilojoules). Me nā mea maʻalahi maʻalahi, a loaʻa ke kanaka i 60% o nā kaloli e pono ai.

Kuhi ʻia ka pākeke me ka hoʻomaʻamaʻa haʻahaʻa e hoʻopau i ka 350-400 g o nā hāmeʻa kūloko o kēlā me kēia lā. ʻO kēia helu, ʻaʻole pono nā puna gula maʻalahi e ʻoi aku ma mua o ka 50-80 g. Hiki iā ʻoe ke hoʻomaikaʻi i kou olakino a pale i ka nānā ʻana o nā paona he nui ma ke koho ʻana i nā hāmeʻa ʻākomo "kūpono".

ʻO ka waiwai haʻahaʻa o ka GI a me ka calorie kahi hiʻohiʻona o nā huaʻai hou a me nā mea kanu ʻai. Loaʻa nō hoʻi lākou i kahi nui o pectin (0.4-0.6%), fructose. ʻO nā ʻōpala āpau, pasta mai palaoa durum, a me nā legume he GI haʻahaʻa.

1. 
   ʻO Olga Aleksandrovna Zhuravleva, Olga Anatolyevna Koshelskaya und Rostislav Sergeevich Karpov Hoʻopili i ke ʻano antihypertensive therapy i nā maʻi me ka maʻi mellitus: monograph. , LAP Lambert Kahuna Kumuhana - M., 2014 .-- 128 p.
2. 
   ʻO kou kumupaʻa thyroid. Kumuhana Pākaʻi & Kauaka, Hale Paʻi Kūloko Aupuni
3. 
   Rosen V.B. Nā waihona kālā o Endocrinology. Moscow, Hale Hōʻikeʻike ʻO Ke Kulanui o ʻIkoa ʻIkoa, 1994.384 pp.

E haʻi iaʻu iaʻu. ʻO Elena koʻu inoa. Ua hana wau ma ka endocrinologist ma mua o 10 mau makahiki. Ke manaʻoʻiʻo nei wau he kanaka mākeke wau i kaʻu kahua a makemake wau e kōkua i nā malihini a pau i ka pūnaewele e hoʻonā i nā paʻakikī a ʻaʻole pēlā nā hana. ʻO nā ʻikepili a pau no ka pūnaewele e hōʻiliʻili a hoʻomaʻamaʻa maikaʻi i mea e hōʻike ʻia e like me nā mea e pono ai ka ʻike. Ma mua o ka hoʻopili ʻana i ka mea i hōʻike ʻia ma ka pūnaewele, he kūkākūkā mandatory me nā mea loea.