Hiki nō ke hoʻohana i nā haʻuki kūpaka ma ke ʻano he mea kaua i ke kaua kūʻē i ka nui o ke kaupaona. ʻO ka mea nui ke koho i nā carbs kūpono a ʻai iā lākou i ke kaulike.
Manaʻo ʻia ʻo Carbohidates he ʻenemi ia o ke ʻano maikaʻi. Pili ia i ke kō keʻokeʻo, fructose, a me ka palaoa keʻokeʻo. ʻO nā huehue paʻakikī ʻo ia ke kino e lawe i ka kino a hoʻolōʻihi i kahi manawa lōʻihi ma kēia, ka nui o ka ikehu, no laila kahi manaʻo māʻona lōʻihi Loaʻa nā meaʻai Carbohidate i ka fiber a me nā huaora, i mea e hoʻomaikaʻi ai i ka digestion a me ka wikiwiki i ka metabolism. ʻO ka mea hea ʻoe e koho ai e lilo i ka paona?
- Pasta mai ka palaoa durum
He kala ʻeleʻele kēia mau macaroons me ka hiki ke hoʻokomo ʻia. He ʻono maʻamau ka pasta mai ka palaoa durum akā ʻoi aku ka maikaʻi ma mua o nā huahana palaoa i hoʻomaʻemaʻe ʻia. Loaʻa iā lākou nā haʻahaʻa paʻakikī a hoʻomaikaʻi i ka ʻai ʻana.
- Palaoa ʻeleʻele
E like me ka pasta, ʻo ka pouli ke kala i ka berena, no laila ʻoi aku ka maikaʻi. ʻOi aku ka maikaʻi inā hoʻopili ʻia e bran, kahi e hāʻawi ai i nā huaora hou a me nā fiber dietary no ka hana i hoʻohui ʻia o ka tract digestive.
- Oatmeal
E hoʻomaka i kou lā me kahi pā oatmeal - kahi ʻōlelo maʻamau a nā kauka, nā mea hānai. Loaʻa i kēia palaoa ka fiber, kōkua i ka hōʻoluʻolu i ka pōloli, a he kakaikahi wale nō nā caloriu. He paʻakikī loa ka ʻai nui ʻana i ka oatmeal, ʻoiai ʻo ia e ʻōhū koke i loko o ka ʻōpū.
- mohihi
ʻOi aku ka momona a me nā calorie haʻahaʻa o nā legume. Hiki iā lākou ke pani i nā mea kanu starch me ka lilo ʻole o kāu pāʻina akā me nā pohō nui o nā kilo. ʻO nā pīni - kahi momona carbohydrate-waiwai i ka fiber a me ka protein protein. ʻO kahi ʻaoʻao o nā pī e wikiwiki i ka metabolism a kākoʻo i kou mau mākala i ke ʻano maikaʻi.
- Laiki pau ʻole
ʻO ka laiki palaunu, ʻokoʻa i ke keʻokeʻo, loaʻa ka nui o ka fiber a waiwai i nā haʻuki kūpikipiki. ʻOi aku ka lōʻihi o ka palu ʻana a me ka hoʻohaʻahaʻa ʻole ma ka ʻāpana kūpono, akā no ka mea ʻo ka manaʻo o ka piha e noho mau iā ʻoe no kahi manawa lōʻihi.