Hoʻohanaʻia mākou i kaʻoiaʻiʻoʻo nā'ōpona e pili ana me nā mea momona weliweli loa no ke kino kanaka. Me he mea lā,ʻo lākou,ʻo nā haʻaka ,ʻo ia nā mea hanaʻino o ka momona o nā kānaka, a pono loa keʻaʻaʻoleʻia lākou e hoʻohana. ʻO kaʻoiaʻiʻo,ʻo kaʻai'aleʻalepa he "maikaʻi" a "ʻino", aʻaʻoleʻo ia wale nō e hilinaʻiʻia ma kaʻoiaʻiʻo (ʻoi aku ka nui o ka carbohydrate) komo i kaʻai carbohydrate.
ʻO nā'ōpaluʻokoʻa a paʻakikī
Hiki ke hoʻokaʻawale i nā meaʻai i loko o ka waihona i loko o kahi nui nui, nui, kūlana haʻahaʻa, a me ka mea haʻahaʻa o ka momona. Ma ka manawa like,ʻo ka meaʻai mai ka "nui loa" hiki ke lilo i ka mea maikaʻi aku ma mua o ka huahana haʻahaʻa.
ʻO ka mea nui āu e pono ai e alakaʻiʻia e ka kohoʻana o nā'ōhūlū,ʻo ia ka index index,ʻo ia hoʻi, pehea ka nui o ke kiʻekiʻe o ka paʻakai o ke koko ma hope o ka laweʻana o ka waiʻawa. Inā kiʻekiʻe ka GI (glycemic index), laila kōkua ka huahana i ka uluʻana o ka maʻi he nui a me ka momona, no ka mea, ua loli loa keʻano o ka wai,ʻo ia ke kumu o ka nui o ka insulin.
Loaʻa i ka'aiʻahīpiha no ka poʻona kaumaha -ʻo ia nā huahana e hoʻonui mālie i nā koko koko, no laila, ke hoʻomau i ka hanaʻana o ka insulin, aʻo ia, ka paleʻana i ka maʻi diabetes. ʻO nā huahana e hoʻoikaika i nā kaumaha o ke kaumaha, no ka mea, hāʻawi lākou i kaʻai no nā hola 4-6.
He aha nā pōmaikaʻi o nā'ōpelu?
ʻO kaʻike pono o nā huaʻalea e pono ai no mākou, ua hōʻike akākaʻia ma nā kumumanaʻo o ka palekana kaulike. Ma hope o nā mea a pau, i kā mākouʻai, ka nui o nā'ōpona'akihi ka nui - 50%. ʻO nā huaʻalea kēia -ʻo ia ka kumu nui o ka ikehu. Hoʻopiʻi lākou i ka hākomo, a hāpai pū i ka hanaʻana i nā seratonin - he hormone o ka hauʻoli. Ināʻole nā'ōpolima, e nāwaliwali nā hana o ka noʻonoʻo, no ka mea, maʻa maʻa ka lolo i ka "kauʻia" me ke kō.
ʻO ka mea momona nui loa
I mea e hōʻoia aiʻo ka momona momona ka mea nui loa, hiki iā mākou ke nānā i ka papa inoa o nā huahana me ka helu o nā huaʻalea mai 65 g no 100 g o ke kaumaha:
- waina;
- nā lā;
- laiki;
- macaroni;
- buckwheat;
- ka meli;
- kale;
- welo;
- marmalade;
- marshmallow;
- ke kō.
ʻOiaʻiʻo,ʻaʻole mākou e kamaʻilio e pili ana i nā pono o ka'ati a me ke kō, akā, e hōʻole i nā hua waina, nā lā,ʻoi aku ka nui o ka meli i mea e pono ai no ke kanaka ma kekahi mauʻano, he naʻaupō wale nō. No ka marmalade a me ka marshmallow -ʻo ia ka meaʻono i ka meaʻai, kahi e hiki ai iāʻoe ke hoʻopili i kou mau kaumaha.
BEECH
Ma luna o nā huapiʻa, hiki iāʻoe ke lilo ke kaumaha. No ka hanaʻana i kēia, ponoʻoe e kiʻi i nā huahana ma keʻano o ka GI haʻahaʻa. Eia nō naʻe, e noho ana ma luna o kaʻai'aleʻaleʻa, hiki iāʻoe keʻike koke i ka nawaliwaliʻoi o ka nui o ka muscle - me ka nele o ka protein i ka meaʻaiʻole.
A laila, hoʻoholoʻoe e hoʻololi i kahiʻai meaʻai (iʻole e nalowale nāʻiʻo koʻikoʻi). Ma kēia hihia, e hoʻololi paha kou manaʻo, ke kaumaha, ka nele i ka noʻonoʻo no ka hana i ka noʻonoʻo - he mau hōʻailona kēia no ka nāwaliwali o nā'ōpelu.
ʻIkeʻia nā hopena o nāʻanoʻelua, makemake lākou i kaʻai carbohydrate-protein no ka pohō kaumaha. ʻO iaʻano pūnaewele he inoa kona - BUCH (protein-carbohydrate alternation).
He mea maʻalahi ka kulekele o ka meaʻai:
- Ka lā 1, 2 - ka nui o ka pilamai, ka'aleʻaleʻa liʻiliʻi;
- ka lā 3 - ka nui o ka'ōhuʻeluʻa, ka pauki liʻiliʻi;
- ʻO ka lā 4 he lā kaupaona.
ʻO nā lāʻelua i kauʻia ai nā'ōpona'aleʻa - kahi punahele o ka ikaika o ko mākou kino. No laila, keʻimi neiʻo ia i kahi waiwai'ē aʻe - momona. Akā, inā lōʻihi ka lōʻihi o ka momona, e hoʻomaka mākou e "hoʻopau" i ke kinona waiwai mai ke kino, no ka mea,ʻaʻole eʻae i ka momona o ke kino a pau, no ka mea,ʻo ia kaʻoi aku o ka ikaika no ka "ua ua." No laila, ponoʻoe e hōʻohui i nā'ōpelu i ka lāʻekolu. A laila,ʻo ka lā heʻai kaulike . Hiki ke hana hou ia i loko o hoʻokahi pule, aiʻoleʻelua, i mea e hiki ai ke kau i ka kaumaha i makemakeʻia.