ʻO nā'aleʻaleʻa māmā a paʻakikī no ke kino kanaka e like me ka lā no nā mea kanu a me nā kumu lāʻau.
Hiki i nā 'āpana'okiki hiki ke lawe i kēia mau mea:
- glucose (nā inoa'ē aʻe: hua waina, dextrose). Loaʻa iā ia ma nā huaʻai a me nā meaʻai (ma ka mua - ka hua waina);
- huahua - i loaʻa i nā hua;
- ka maʻi sukui (glucose me ka palaka). No laila, 95% ka mea i hoʻomaʻemaʻeʻia;
- Maltose (ma kahi'ē - ka malt). Loaʻa iā mākou i loko o nā'ōpuʻu o kaʻohi, nā kōmato, a me ka nectar a me ka pollen o kekahi mau mea kanu;
- lactose (keʻole - ka waiūpaʻa). Loaʻa ia i nā hua puaa;
- o ka galactose. He mea ia o ka lactose.
ʻO Glucose ka kumu nui o ka ikehu no nā mea ola. ʻO ka mea mua, he pono no ka lolo a me ke ake, a me ka naʻau, nā puʻupaʻa, nāʻiʻo a me nā mea'ē aʻe. He glucose e pili ana i ka inoa o glycogen - kahi hoʻolālā hanahana e mālama ai ke kino i loko o ke ake a me nāʻiʻo a hoʻolālā i ka manawa e loaʻa koke ka'ō'ō o ka glucose.
Loaʻa nā huahana a pau i loko o nā'ōmālū māmā i keʻonoʻono:
- ke kō;
- ka meli;
- kalekaleka;
- jam, jam, jams;
- mea hoʻolaha;
- maikaʻi nā huaʻono;
- nā meaʻono.
Hanaʻia nā'ōpolāmā maʻamau i ka wikiwiki, no ka mea, i ka manawa e hoʻomoʻa kokeʻia e ke kino (kahi wikiwiki o ka glucose ma mua o nā mea'ē aʻe) a ke hoʻolako koke nei ia me ka nui o ka ike - no ka mea, ua lohi kokeʻia ke kōpaʻa i loko o ke koko.
Eia naʻe, kokoke koke koke nō, me ka liʻiliʻiʻole o ka māmā, e hoʻi hou ka paʻakai - no ka mea, ua komo ke kahepa i loko o ke koko i nā māhele nui o ka insulin, i hoʻolālāʻia e hoʻokaʻawale i nā keu o ke kō. No kēia kumu,ʻoi aku ka maikaʻi o kaʻaiʻana i nā lauoho a nui loa, a hoʻololi iā lākou me nā huahana i loaʻa nā'ōpona'aleʻa -ʻaʻohe mea e hoʻonui ai i ka piʻiʻana o ka paʻakai.
ʻO wai nā meaʻai e pili ana i nā'ōpona'aleʻa?
ʻO ka mea maʻamau o nā 'āpana'aleʻa he starch. No laila, hiki iā mākou ke'ōlelo aku i loko o kēlā me kēia huahana nā pahuʻaleʻa nui ma kahi o kahi mākaloka - e like me:
- laiki;
- berena;
- pasta;
- potatoes;
- beana;
- nā mea kanu a me nā hua.
I ka papa inoa o nā 'āpanaʻaleʻa paʻakiki, he mau huaʻaiʻaila (e like me pectin a cellulose), ka mea i komoʻole i ke kino a, no kēia kumu, mai hāʻawi i ka mea me ka ike. Eia naʻe, ke hoʻonui nei kēia mau lā i keʻano o ka satty a he pono no ka hanaʻana o ka'ōpū maikaʻi.
ʻO ka nui, loaʻa nā mea kanu ma kaʻili o nā hua, nā huaʻai, nā legumes, nā kulu, a, ma keʻano laulā, i nā hua ulu uluʻole. Eia kekahi laʻana, hoʻokahi wale nō'āpana keʻokeʻo keʻokeʻo he 0.8 kalamika wale nō o nā hua'ōmaʻomaʻo, akā i loko o kahi'āpana o ka wholemeal bread (ʻeleʻele), loaʻa iā mākou 2.4 grams o ia mau hua.
Hoʻokomoʻia nā'aleʻalea he mau kāleka lōʻihi, no ka mea, uaʻoi aku ka māmā o kaʻaila ma mua o nā'ōmālū wale nō - no laila he kumu mau o ka glucose no ke koko. Ke laʻana, hoʻokuʻuʻia kahi laiki laka e pili ana iʻelua calories i kēlā me kēia minuke,ʻoiai ke kuhi, e puhi wikiwiki ana, e hoʻonui i 30 calories i kēlā me kēia minuke.
ʻO nā kūpona'aleʻa kaʻoi aku ka mea nui i nā mea maʻalahi, no ka meaʻaʻole lākou e hoʻonui i ke koko koko a hāʻawi i ke kino me ka ikaika no kahi lōʻihi. Hoʻopili muaʻia nā'ōpelu'aleʻa a pau i ka glucose, a laila hoʻomoʻaʻia e ke kino.
Nā meaʻaiʻaila a me nā'ōpona
ʻO ka hoʻolālā hoʻolālā kaulana loa me kahi kiʻekiʻe o ka mea momona ka mea kaumaha. Eia nō naʻe, e hoʻomanaʻo i ka nui o nā kiʻinika i ka geyner he sugars a iʻole nā mea'aleʻaleʻaʻokoʻa paha a hiki ke alakaʻi i ka momona ma hope o ka hoʻolālā. No laila,ʻo ka meaʻoi loa loa e like me nā huahana maʻamau.
ʻO ke kumu maikaʻi loa kaʻaiʻana i kekahi meaʻai me nā'ōpolāʻau 2-4 mau lā ma mua o kaʻahaʻaina a me kahi'āpanaʻai (e like paha me hoʻokahi paʻi) i hoʻokahi hola ma mua o ke kauʻana.
E ho'āʻo eʻai ma kahi o 30-50 grams o nā huapiʻa i nā holaʻelua i hope o ke aʻoʻana - e hoʻihoʻi i kou mauʻiʻo. ʻO kahi laʻana, 50 grams o nā hauʻalea i loaʻa i loko o nā meaʻai penei:
- 1 maiʻa nui;
- 2 pālua (60 grams) o ka berena;
- 1/2 loa loa;
- 1.5 kahe (300 ml) o ka waiʻona;
- 600 ml i ka inu isotonic;
- 1 ka lāʻau hoʻokele;
- 6 punetēpuni (200 grams) o ka pīni paʻakai;
- 1/2 kīʻaha i ka laiki;
- 3/4 kala o ka waiu waiu.
Hiki keʻai keʻole nā hua'aleʻa?
Pono i ko mākou kino ke loaʻa nā'ōpona i nā lā a pau, aʻike mākou iā lākou i nā meaʻai a pau. Ke hoʻoholo nei ka Hui Ola Ola ma keʻano he 5-55% o ka meaʻai o ke kanaka i kēlā me kēia lā. E ho'āʻo i ka lawe 'ana i 3-5 grams o ka waiboka i kēlā me kēia lā no kēlā me kēia kilokilo o kou kaumaha - a mālama i keʻano o nā meaʻai i nā meaʻai i loaʻa pinepine ma kāu papa.
ʻO nā'ōpaluʻo Carbohydrates he wahi kūpono a maʻalahi hiki ke loaʻa. Hoʻopili ke kino o ke kanaka i nā'aleʻaleʻa'aleʻa e komo i loko oʻekolu mau mea: wai, glucose (kahi i hoʻonuiʻia i ka ike), a me carbon dioxide (i laweʻia mai ma o ka hanuʻana). I ke kumu i ka maopopoʻole o nā'ōpona i ke kino (e like paha, inā e noho anaʻoe ma kahiʻai waipaila), hoʻomakaʻia e wāwahi i nā momona a me nā protein e loaʻa ai ka ikehu. A no kēia pūnaewele ka ikaika nui o ke kino no ko mākou kino a alakaʻi i kahi paʻakikī kaumaha loa.