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ʻO ka Carbohidrat kahi ʻāpana nui o ka papaʻai o kēlā me kēia kanaka e mālama iā lākou i ka ikaika a me ka hana i ka lā holoʻokoʻa. He aha nā haʻuki, he aha nā pono a me nā mea ʻino iā lākou, pehea e ʻike ai i ka hoʻowahāwahā maikaʻi mai nā mea ʻino? E hoʻomaopopo mākou i kēia ʻatikala.
1. He aha nā haʻalako.
ʻO ka Carbohidates kekahi o nā kumu waiwai nui o ka momona. 60% o ka ikehu i loaʻa i ke kino mahalo i nā huaʻaleʻa pono, i hoʻololi ʻia i glucose i ka wā o ka ʻōnaehana digestive. He glucose ia e komo i loko o ke koko, i ka wā e hiki mai ana, kahi ʻano wahie no ke kino, e hāʻawi ana iā ʻoe i ka ʻohi o ka ikaika.
Kaukaʻi ʻia i nā ʻano kemika, hoʻokaʻawale ʻia nā kāhāpā i ka maʻalahi a paʻakikī.
ʻO nā kalapona maʻalahi, ma ke ʻano he lula, e hoʻopili koke ʻia a loaʻa kahi kiʻekiʻe glycemic index; me ka nele o ka hoʻoikaika kino, ʻo ia mau carbohydrates ke kumu o ka hoʻonui a laila ka emi ʻana o ke kō i loko o ke kino, kahi e alakaʻi ai, i ka wā e hiki mai ana, i kahi manaʻo o ka pōloli. Hoʻololi ʻia nā ʻakika i hoʻohana ʻole ʻia i ka momona, no laila e kaupalena ʻia ka nui o kā lākou ʻai ʻana, akā ʻaʻole pono ʻoe e hoʻokaʻawale loa i nā carbohydrates maʻalahi mai ka meaʻai, pono ʻoe e hoʻomanaʻo pono e hoʻopau ʻia nā haʻalulu maʻalahi i nā wahi liʻiliʻi i ke kakahiaka. ʻO nā meaʻai e loaʻa ana i nā haʻahaʻa haʻahaʻa maʻalahi: nā huaʻai, nā ʻano mea kanu, nā cereals i hana ʻia a me nā cereals, nā huahana palaoa.
ʻO ke kōpikipiki paʻakikī kahi kumu o ka fiber. Hoʻonui lākou i ka digestion a hāʻawi i ke kino me ka manaʻo lōʻihi o ka piha, ma muli o kā lākou hana paʻakikī a me ka hana lōʻihi. ʻO nā meaʻai i loko o nā huʻopaʻa paʻakikī e hoʻopili i nā hua a me nā cereal, nā mea kanu starchy, a me nā legume.
2. Nā haʻuki kūpale
ʻO nā haʻahaʻa haʻahaʻa maikaʻi ʻole, ʻo ia ka hopena o ka hoʻomaʻamaʻa mua ʻana, ua lilo i "mea ʻole", ʻo ia hoʻi, ua nalowale ko lākou mau waiwai pono a pau, a ua nalowale nā calories e hana ai iā lākou. ʻO ka maʻamau, ʻo ia mau huahana he ʻono momona ma muli o nā mea ʻono, nā preservatives a me nā mea hoʻohui ʻino ʻē aʻe i lanakila i ka haku mele. Pono e ho'ēmiʻia ka hoʻohanaʻana i ia mau huahana, aiʻole e hoʻopau loaʻia mai kaʻai. ʻO nā huahana i loaʻa i nā haʻalulu pōʻino: nā keke, ka palaoa a me nā pastries, nā mea inu kalapona momona, ka waiʻona, nā mea ʻono, nā pahu kokoleka. ʻAʻole pau ka papa inoa.
3. He aha nā mea momona i maikaʻi no ke olakino
ʻO nā pōmaikaʻi olakino nui loa mai nā huakini paʻakikī i kuke ʻole ʻia a kuke ʻia i ka wā kūpono. ʻO nā meaʻai e pono nui ai ke olakino: Me ka hoʻohana mau ʻana o kēia mau meaʻai, e ʻike ʻoe i nā loli maikaʻi o ke olakino āpau a me ke kūlana maikaʻi o ka lauoho, nā kui a me ka ʻili, a me nā mea momona maikaʻi e hāʻawi i ke kino me ka nui o nā wikamina, nā minelala a me nā fiber.
4. Ka papa inoa o nā haʻihaʻi kūpona kūpono loa no ka pohō kaumaha
ʻO ka mua, he buckwheat, a he buckwheat paha.
Loaʻa i ka buckwheat ka nui o ka hao, a me ka calcium, potassium, phosphorus, iodine, zinc, vitamins B1, B2, B9, PP, E.
ʻO Buckwheat kahi kumu maikaʻi loa o ka fiber, magnesium a me ka manganese.
Heʻuʻuku nā ʻo Carbohidrat i ka palaoa, ma ka liʻiliʻi, a lawe ʻia e ke kino no ka manawa lōʻihi, mahalo iā ia, ma hope o ka mākaukau, hiki iā ʻoe ke ʻona iā ʻoe iho no ka manawa lōʻihi.
ʻO ka lua, ʻo KINOA.
Minamina nui mākou, ma Rūsia ʻaʻole kokoke hoʻohana ʻia kēia hua, akā makehewa. Ua hoʻoulu ʻia ke kiʻi ʻoniʻoni no 3 tausani mau makahiki i hala aku nei, i ka wā i kapa ʻia ai ka "makuahine o nā kīʻaha āpau".
ʻO Quinoa kahi kumu o nā mea pono he nui no ke kino o ke kanaka. Loaʻa iā ia he protein i ʻoi aku ma mua o nā hua āpau - a hiki i 16% ma ke kaupaona (mākaukau), a maʻalahi ka maʻalahi o kēia protein. Hoʻohui ʻia i nā kinoa protein kūʻokoʻa - kahi kumu o nā haʻalako, nā momona, nā fiber, nā minelala a me nā huaora B, nā momona momona - omega 3 a me omega 6 a me nā mea nui anti-antioxidants. Hoʻohui ʻia, waiwai ka kinima i ka phosphorous, i ka ʻike o loko ʻaʻole i hāʻawi ʻia i nā ʻano iʻa he nui a ʻekolu mau manawa ke kiʻekiʻe ma mua o ke kiʻekiʻe kiʻekiʻe. Aia i ka kinima ke hao (palua ka nui o ka palaoa), calcium, zinc, folic acid, magnesium a me manganese. Loaʻa ka liʻiliʻi o nā huaʻaleʻa i ka kinima ma mua o nā hua, no ka laʻana 30% ʻoi aku ma mua o ka laiki keʻokeʻo. Loaʻa kahi ipu ʻono ʻono mai ke kiʻi ʻoniʻoni. ʻO ia iho ua hui ʻia me ka palaoa.
Ke kakali nei i ka nīnau, e ʻōlelo wau: ʻae, ke kūʻai ʻia nei ke kiʻi ʻoniʻoni ma nā mākeke nui ʻo Moscow (Azbukavkusa, Perekrestok) a, ʻoiaʻiʻo, hiki iā ʻoe ke kūʻai aku i nā hale kūʻai pūnaewele.
ʻEkolu, millet
ʻO Millet kahi palaoa e loaʻa iaʻu mai nā hua o nā ʻano o ke koi i mahi ʻia. Manaʻo nā Anthropologists ʻo ka palaoa ka palaoa mua i mahi ʻia e nā kānaka.
ʻAʻole kiʻekiʻe ka protein protein o ka palaoa, hiki ke hoʻohālikelike ʻia kona pae o ka palaoa me ka palaoa - ma kahi o 11% o ke kaupaona. Nui ka momona o ka palaoa i nā huaora, ʻoi aku ka B1, B2, B5 a me PP. Loaʻa i ka millet nā meaola e pono ai, nā macro-microelement: hao, fluorine, magnesium, manganese, silikone, keleawe, calcium, potassium zinc.
No laila, inā makemake ʻoe e ʻike he aha ka mea huna o ka ikehu mau loa, e hoʻohuli i nā hua maikaʻi i kāu papa kuhikuhi: buckwheat, quinoa, millet.
5. Nā ʻōlelo aʻoaʻo no ka poʻe e makemake ana e lilo i ka paona.
I mea e lilo ai ka mea nona kahi kiʻi nani, ʻaʻole pono e hele i nā papaʻai luhi, pono ʻoe e hoʻopili i kekahi mau lula maʻalahi, e hoʻolilo iā lākou i ʻano maʻamau o kēlā me kēia lā.
- ʻAi i nā huaʻaleʻale i ke kakahiaka.
- Inu i kahi kīʻaha a ʻelua paha o ka wai maʻemaʻe me ka ʻole o ka ʻaukā hapa hapalua hola ma mua o ka pāʻina ʻana. No laila, "hoʻopunipuni" ʻoe i ke kino a hiki ke māʻona me ka liʻiliʻi o ka meaʻai.
- Mai hoʻonani iā ʻoe iho. E haʻalele ʻoe i ka pākaukau me ka māʻona iki.
- E hoʻāʻo e hāʻawi i ka makemake i ka wai maʻemaʻe ma mua o nā mea inu ʻē aʻe.
- E hoʻolōʻihi i ka manawa no ka hoʻoikaika kino inā hiki.