He mea hoʻopaʻapaʻa loa nā nīnau e pili ana i ka carbohydrate i kēia mau lā. Wahi a nā ʻōlelo aʻoaʻo a ka poʻe Nutritionists, ma kahi o ka hapalua o kā mākou mau calorie e loaʻa mai i nā meaʻai carbohydrate. Ma ka ʻaoʻao ʻē aʻe, lohe mākou he kumu ka momona a me ka maʻi maʻi type 2 ka nui o mākou e pale aku iā lākou. Loaʻa nā manaʻo koʻikoʻi ma nā ʻaoʻao ʻelua, e hōʻike ana i ka pono o ka carbohydrates no kēlā me kēia kanaka. Ma ka ʻatikala, e noʻonoʻo mākou i nā kikoʻī i ka hoʻokaʻawale ʻana o nā carbohydrates, a me ka noʻonoʻo ʻana i kā lākou pono. ʻO nā kalapona, a i ʻole nā haʻahaʻa, he mau molekala i hana ʻia me nā ʻātoma kalapona, hydrogen, a me ka oxygen. I ka meaʻai meaʻai, he ʻāpana o ka macronutrients, me nā protein a me nā momona. Ua hāʻule nā meaʻai carbohydrate i ʻekolu mau ʻāpana:
- Sugar: ʻOno, pōkole kaulahao carbohydrates. No ka laʻana, glucose, fructose, galactose a me sucrose.
- Mākaʻikaʻi: ʻO nā kalapona kaulahao lōʻihi i hoʻololi ʻia i ka glucose i loko o ka ʻōnaehana digestive.
- Fiber: ʻAʻole komo ke kino o ke kanaka i ka fiber, akā pono ia no ka microflora ʻōpū "maikaʻi".
ʻO ka hana nui o nā carbohydrates ka hāʻawi ʻana i ke kino me ka ikehu. Hoʻololi ʻia ka hapa nui o lākou i glucose, i hoʻohana ʻia e like me ka ikehu. Eia kekahi, hiki ke hoʻololi ʻia nā carbohydrates i ka momona (hoʻopaʻa ikehu) no ka hoʻohana ʻana ma hope. He ʻokoʻa ka fiber: ʻaʻole ia e hāʻawi pololei i ka ikehu, akā "hānai" i ka microflora intestinal aloha. Ke hoʻohana nei i ka fiber, hoʻopuka kēia mau huakini i nā waikawa momona.
- Hoʻokaʻawale ʻia nā polyalcohols ma ke ʻano he carbohydrates. He ʻono ko lākou, ʻaʻole nui nā calorie.
ʻO ka waiʻaleʻa holoʻokoʻa he fiber maoli a loaʻa nā mea kanu, nā huaʻai, nā legumes, nā ʻuala, a me nā kīʻaha piha. ʻO nā waiʻaleʻa i hoʻomaʻemaʻe ʻia, ʻo ia nā ʻakika i hoʻomaʻemaʻe ʻia i nele i ka fiber: nā mea inu ʻono, nā wai huaʻai, nā meaʻai i kālua ʻia, ka laiki keʻokeʻo, ka berena keʻokeʻo, pasta, a me nā mea hou aku. Ma ke ʻano maʻamau, ʻo nā meaʻai i hoʻomaʻemaʻe ʻia ke kumu i ka piʻi ʻana o nā pae kōpaʻa koko, kahi e makemake nui ai ʻoe i nā meaʻai carbohydrate. No laila, hāʻawi nā kumu carbohydrate holoʻokoʻa i ke kino me nā meaʻai a me ka fiber me ka ʻole o ka hoʻoulu ʻana a me ka hāʻule ʻana o ke kō koko. lau. Manaʻo ʻia e hoʻohana iā lākou i kēlā me kēia lā, i nā ʻano like ʻole. hua. ʻAla, maiʻa, hua a me nā mea ʻē aʻe. mohihi. Lentils, beans, peas a me nā mea ʻē aʻe. kukui: Alemona, wōnati, macadamia, pīkī, etc. ʻōpala āpau: quinoa, laiki palaka, oat. Mea inu ono: Coca-Cola, Pepsi, etc. Nā wai hua i hoʻopaʻa ʻia: ʻO ka pōʻino, loaʻa iā lākou ka nui o ke kō i hoʻomaʻemaʻe ʻia, he hopena like me nā mea inu ʻono. Palaoa keʻokeʻo: loaʻa ka liʻiliʻi o nā meaʻai a hoʻopilikia i nā kaʻina metabolic. A ice cream, keke, kokoleka, french fries, chips… He mea paʻakikī ke hāʻawi i hoʻokahi ʻōlelo aʻoaʻo maʻamau, kahi ʻōlelo aʻoaʻo no ka nui o ka lawe ʻana i ka carbohydrate. ʻO ka maʻamau no kēlā me kēia mea e pili ana i nā kumu he nui, e like me ka makahiki, ke kāne, ka metabolic state, ka hana kino, nā makemake pilikino. ʻO ka poʻe me nā pilikia kaumaha nui, ʻano maʻi maʻi type 2 ua maʻalahi lākou i nā kaʻa, a ʻo ka hōʻemi ʻana i kā lākou ʻai e hōʻike i nā pōmaikaʻi nui.