Contents
E pili ana i nā lula ma nā mea pono like ʻole - nā wikamina a me nā minelala - ua lohe pinepine mākou. Maliʻa paha lawe kēlā me kēia o mākou i nā wikamina i kekahi manawa o ke ola. Kapa ʻia kēia mau mea "micronutrients" no ka mea liʻiliʻi loa kā lākou helu i ka nui o nā meaʻai, a ʻaʻohe hapa nui o ka nui o ka ʻai a i ʻole ke kaulike o ka ikehu o ke kino. Akā pehea nā mea me nā "macronutrients" - nā protein, nā momona, a me nā kalebona? Aia kekahi mau waiwai "ʻoi loa" no kēia mau meaola? Aia kahi palena palena palena a kauoha palena paha? Aia paha kekahi mea maikaʻi a maikaʻi ʻole paha i ka "overeat" carbs? ʻO ka momona "Malnourished"?
ʻO ka mea kupaianaha, me ka ʻokoʻa o nā kūlana palena iki i koi ʻia o ka protein a me nā amino acid pono, a me ʻelua ʻano momona momona, a me nā waiwai ʻē aʻe āpau o ka ʻai ʻana o nā macronutrients, i kēia manawa e noiʻi ʻia no ka ʻike e pili ana i ka meaʻai, e ulu ai nā paio koʻikoʻi. I kēia lā, ʻaʻole hiki i ka ʻepekema kūhelu ke koi aku i kahi kikoʻī kūpono no ka lakio āpau o P / C / F. ʻO nā helu āu i hui ai i nā puke e hiki ke lilo i ʻōlelo koi pilikino a i ʻole awelika i hāʻawi ʻia i ka nui a no nā poʻe like ʻole, ʻae ʻia lākou i nā kekelē ʻokoʻa. Ma ke ʻano he caloric wale nō ka manaʻo - ʻo ia hoʻi, hoʻoholo ke koena ikehu holoʻokoʻa pehea e loli ai ke kaumaha i ka paona, ʻaneʻane me ka nānā ʻole i nā kūlike o kēlā me kēia ʻāpana o ka papaʻai. Ma lalo mākou e haʻi e pili ana i nā mea nui e pili ana i ka nui a me ke ʻano o nā macronutrients ʻokoʻa, a hāʻawi i kekahi mau lula e kū nei i ka honua. ʻO ka poʻe hoihoi wale i ka hopena hōʻuluʻulu manaʻo a me nā helu, hiki ke lele i ka hopena.
Nā Paena
Me ke kānalua ʻole, ʻo ka protein ka mea nui o nā macronutrients. Inā ʻaʻole hiki ke hōʻeha nui i ke olakino o ke kanaka e ka ʻaneʻane ʻole o nā carbs a i ʻole nā momona (me nā hoʻokoe liʻiliʻi), ʻo ka loaʻa ʻole i ka papaʻai o ka nui o nā protein no kekahi mau pule, i kekahi mau lā, he hahau i nā ʻōnaehana āpau. o ke kino, me nā mea e ʻike koke ʻia i ka hana o ka ʻōnaehana pale, ka hoʻohui ʻana o ke koko, ka maikaʻi o ka ʻili, nā hana o ka hoʻōla / hoʻōla.
Ua hoʻoholo ʻia nā kaulike kaulike no ka hoʻohana ʻana i ka huina protein a me nā amino acid. No kekahi manawa lōʻihi, ua lawe lākou i ke ʻano o nā lula mandatory ma nā ʻāina āpau a ma ka pae honua. I ka hapanui o nā ʻāina, ua like ka nui me ka 0.8-1 g o ka protein i kēlā me kēia kilokilo o ke kaumaha o ke kino, ke hāʻawi ʻia ka pono o ka protein (i nā ʻano like ʻole i wehewehe ʻokoʻa ʻia). I nā kūlana o ko mākou ʻāina piha ka protein protein i ka mea hoʻokahi, kahi ma kahi o 50% o ka protein i loaʻa mai nā kumu holoholona.
Akā no ka palena kiʻekiʻe o ka lawe ʻana o ka protein, ʻaʻohe mea maopopo. ʻO nā lula no kahi pae palekana o ka hoʻohana pūmua i kuhikuhi ʻia e like me 100-160% o ka maʻamau. Hoʻoholo ka WHO ma ka liʻiliʻi ʻelua mau manawa ka nui o ka protein i pili i ka maʻamau. I nā kūlana ʻAmelika, manaʻo ʻia kahi ʻai protein i ʻae ʻia ma ke kaha o 10-35% o ka hoʻohana ʻana i ka ikehu (e noʻonoʻo ana i kahi papaʻai maikaʻi).
Hōʻike nā noiʻi he nui ka nui o ka poʻe e ʻai nei i nā protein i ka nui o 2 g / kg me ka ʻole o nā hopena ʻino. I ka ʻaoʻao ʻē aʻe, i nā hihia o ke kō ʻole o ke kōpaʻa a i ʻole nā maʻi i ka digestive tract i hiki ke hōʻeha i ke kino. He mea nui ia e ʻike no ka poʻe e pili ana i ke hoʻoikaika kino a me nā hoʻoikaika ikaika ʻē aʻe, no ka mea ʻoiai ʻo ka ʻoiaʻiʻo o nā hoʻokolohua i hōʻoia i ka lawe ʻana o ka protein ma mua o 2G / kg ʻaʻole i hoʻomaikaʻi i ka ulu ʻana o nā mākala a me nā hana haʻuki (a i nā haʻuki kū ʻole ma mua o 1.5 g. / kg), kahi manaʻo kaulana loa "ʻo ka nui o kou ʻai ʻana i ka protein, ʻo ka nui o nā mākala e ulu".
Aia kahi noiʻi ʻokoʻa e pili ana i ka hopena maikaʻi ʻole o ka nui o ka hoʻohana protein i nā puʻupaʻa, ka ulu ʻana, a me ka mālama ʻana i nā iwi olakino, nā pōhaku hakuʻala, a me nā maʻi puʻuwai. Akā ʻo ka hapanui o nā hopena he controversial nō ia a ʻaʻole hiki ke hana i nā generalis definitive i kēia manawa, ma ka liʻiliʻi ma waena o nā pae i luna.
Akā pono e hoʻomanaʻo e pili ana i ka hāʻawi ʻana i ke kino me ka nui o ka wai ʻoiai e hoʻopau ana i ka nui o nā protein: ʻaʻole like me nā macronutrients ʻē aʻe, ʻaʻole hiki ke puhi piha ʻia ka protein e ke kino, no laila ua hoʻopaʻa ʻia ka nitrogen i hoʻohana ʻole ʻia i urea a lawe ʻia mai ke koko ma o ka nā puʻupaʻa, a koi kēia kaʻina i kahi nui o ka wai.
Eia nō naʻe, ʻaʻole hiki i ka poʻe āpau ke omo i ka nui o nā protein. No kekahi mea maʻalahi ka ʻai ʻana i ka protein 200-300 g i ka lā, ʻeli kino kekahi poʻe i ka 150 gram. Aia kekahi mau hōʻike e ʻāpana, ka hiki ke ʻeli i ka nui o nā protein i predetermined genetically, a no kekahi o nā lāhui ʻĀkau - ʻoi aku ma mua o 99% o ka heluna kanaka e ʻae maʻalahi i nā kūlana o kēia ao, ka nui o nā protein.
E pili ana i ka hoʻohana ʻana i nā meaʻai kiʻekiʻe i ka protein no ka pohō kaumaha, ua hōʻike ʻia kēlā mau meaʻai i ʻelua mau mea maikaʻi:
- Nā Proteins - ka macronutrient "saturating". Hāʻawi ia i ka māʻona lōʻihi loa, a hāʻawi i ka "thermic effect" kiʻekiʻe loa.
- ʻO nā protein, i ka hoʻonui ʻia o ka mahele i ka papaʻai pono ʻole o ka ikehu, kōkua i ka mālama ʻana i ka nui o nā mākala i ka wā e emi ai ke kaumaha.
ʻO ka nui o nā hana hōʻemi kaumaha e hoʻohana nei i ka papaʻai me ka pākēneka kiʻekiʻe o ka protein e like me ka ʻoluʻolu loa, a ʻoi aku paha ka "hopena" no ka pohō kaumaha. ʻOiai ʻo nā hoʻokolohua kikoʻī e hōʻike ana aia nō ka hihia nui i nā calorie, ka māʻona, a me ka mālama ʻana i nā mākala, akā, nā kumu nui e hoʻohuli ʻole i ka hopena lōʻihi o ka papaʻai.
Eia kekahi, aia kahi meaʻai kaulana kahi e ʻai ʻia ai ka protein i ka nui ʻole, a ʻaʻole hiki iā ʻoe ke ʻai i nā mea ʻē aʻe. Ke hana maoli nei kēia mau meaʻai, no ka mea, ʻo ka nui o ka nui o ka protein i kēlā me kēia lā e hiki ke hana i ke akepaʻa a me nā puʻupaʻa, he 250-400 g, ʻo ia ka mea ʻoi aku ka liʻiliʻi ma mua o kāu mau calorie i kēlā me kēia lā (2000 - 3000 kcal).
Eia nō naʻe, no ka poʻe e hoʻāʻo nei e ola i kēlā ʻano papaʻai, he mea kōkua ka ʻike e pili ana i nā ʻōuli o ka lāʻau make protein a me ka nānā ʻana i ke olakino o kā lākou puʻupaʻa ponoʻī. ʻO ka mea hoʻomākeʻaka i kapa ʻia ka lāʻau hoʻomake ma ka ʻōlelo Pelekania i kapa ʻia he "pōloli pōloli". Ua wehewehe mua ʻia ma nā ʻĀkau ʻAmelika ʻAmelika i hoʻokikina ʻia i kekahi mau manawa o ke ola i kaʻiʻo momona haʻahaʻa o nā lāpaki. Inā i loko o ka hebedoma ʻaʻole hiki iā lākou ke ʻike hou i kahi mea momona a momona paha, ua hoʻomaʻau ʻia lākou, diarrhea, headache, nāwaliwali, a me ka pōloli nui ʻole.
No laila, e hoʻoholo ana i kāu papaʻai, e hoʻomanaʻo i nā mea āpau i luna a koho i nā mea kūpono iā ʻoe.
kona kaikea a
ʻO ka pilikia o ka lawa kūpono o ka momona momona i loko o nā nīnau ʻokoʻa.
- Ke hāʻawi nei i nā waikawa momona kūpono (omega-6 a me omega-3).
- ʻO ka hoʻolako ʻana i ka digestion kūpono
- ʻO ka maikaʻi o nā pilikia o nā ʻano maʻi like ʻole.
E hoʻomaka me ka ʻoiaʻiʻo o kekahi momona (omega-6 a me omega-3) pono, ʻaʻole hiki i ke kino ke synthesize iā lākou iho a pono e loaʻa iā lākou mai ka meaʻai. ʻOiai ua hōʻoiaʻiʻo ʻia kēia hōʻike, ʻaʻole i hoʻokumu ʻia ka nui kikoʻī o nā pono o ke kanaka i kēia mau meaola, koi ʻia e ka lula ʻo WHO he haʻahaʻa lawa (AI - Ade ade Intake) no ka omega-3 he 0.5%, ka ʻike calorie (e pili ana i nā wahi āpau. inā ʻaʻole i haʻi ʻia i kahi ʻē aʻe, ʻo nā pākēneka ke ʻano o ka nui o ka lawe ʻana o ka ikehu) no omega-6 2.5%. Hana pinepine ʻia ka hōʻino koʻikoʻi ke ʻoi aku ka liʻiliʻi o ka ʻai, a ʻike ʻia ka hemahema o ka omega-6, ʻo ka mea mua loa, i ka ʻili a me ke ake, a me ka omega-3 i nā ʻōuli neurological.
He mau waiwai ʻokoʻa ko nā ʻāina ʻokoʻa no nā palena iki i ʻae ʻia, akā, e like me ke kūkākūkā hou ʻana, pono nui ka nui o kēia mau nui, a no laila hoʻonohonoho pinepine ʻia i kahi pae i ʻōlelo ʻia.
Mai ka manaʻo o ka hopena i ka digestion, hoʻolaha nā momona i ka lawe ʻia ʻana o nā wikamina hiki ke hoʻoheheʻe ʻia me ka momona, a me ka hoʻolōʻihi ʻana i ka neʻe ʻana o ka meaʻai ma o ka digestive tract, kahi e hoʻomaikaʻi ai i ka ʻai o ka meaʻai hiki ʻole ke hoʻoweliweli. No ka hoʻohaʻahaʻa ʻana i ka nui o ka momona ma lalo o 20% he mea weliweli ia no ka mea e hana ia i kahi pilikia o ka lawe maikaʻi ʻole ʻana i nā meaola ʻē aʻe a nele i nā waikawa momona momona.
E huli kāua i ka hana physiological o nā momona like ʻole a me kā lākou hopena i nā pilikia ʻokoʻa.
Mai ke kuanaʻike o ka hoʻoliʻiliʻi o ke koko kolesterol, ʻoi aku ʻo LDL, pono ia e hōʻemi i ka nui o nā momona momona a me TRANS i ka meaʻai. I nā kūwaho kūwaho kūwaho hoʻi i hōʻike ʻia ma ke ʻano he ka palena kiʻekiʻe i ʻae ʻia, 10% saturated a me 1% TRANS momona, akā pono ka pono, inā hiki, e hōʻemi i kā lākou helu i loko e mālama i kaʻai kaulike
ʻOiai ʻo ka polyunsaturated fatty acid e hoʻoliʻiliʻi nui i ka nui o LDL a hoʻonui i HDL. Kumuhana i nā kapu, e kūkākūkā ʻia ma lalo, koi ʻia e hoʻonui i kā lākou mahele i ka papaʻai. Hoʻemi ka omega-3 Polyunsaturated i ka hoʻokumu ʻia ʻana o ka thrombus, no laila ua manaʻo ʻia ka hoʻonui ʻana o kā lākou mahele he pono i loko o ka pōʻaiapili o ka hoʻoliʻiliʻi CVD.
Akā ʻoi aku ka ikaika o ka palena o ka nui o nā momona polyunsaturated, ʻoi aku ka omega 3. ʻO nā momona polyunsaturated i ka wā e ʻai ʻia ai i ka nui, alakaʻi i ka hoʻoikaika ʻana i ke kaʻina o ka lipid peroxidation, kahi e luku ai i nā membrane cell. ʻO ka hoʻohui nui ʻana i ke kūlana ʻo ka hemahema o ka huaora E. ʻO ka nui ka nui i ʻae ʻia i kēia manawa e nā kūlana honua ʻo 9% no omega-6 a me 2% i omega-3 ma ke ʻano o ka alpha-linolenic acid (e hoʻomanaʻo, ʻo ia ka "mea kanu" omega-3 mai ka ʻaila Flaxseed a me ka soybean, walnuts, etc.). Hoʻohui ʻia a hiki i ka 2g (e like me nā maʻamau o USA a me kekahi mau ʻāina ʻē aʻe a hiki i 3 g) "long-chain" omega-3 (omega-3 mai ka iʻa ʻaila, DHA+EPA, docosahexaenoic+eicosapentaenoic acid).
Koe i nā mea āpau ma luna, no ka poʻe olakino, ʻaʻohe kumu o ka ʻepekema o kēia au no nā ʻōlelo koi o kekahi momona kikoʻī i ka papaʻai. Noho ʻo WHO a me ka hapa nui o nā ʻāina no ka momona e like me ka ʻoluʻolu, ke kaha o 20-35% o ka huina o ka ikehu o kēlā me kēia lā. Akā no kekahi kanaka e koi ʻia i nā waiwai ʻē aʻe, inā hōʻoia kēia i ka pono o ka papaʻai a me kona palekana.
ʻO ka pōkole e pili ana i ke koʻikoʻi o nā momona no ka lilo ʻana o ka paona. Ua hōʻoia ʻia nā hoʻokolohua no ka lilo o ke kaupaona i ka nui o nā momona i ka papaʻai ʻaʻohe waiwai, ʻo nā kalori wale nō. ʻO ka pinepine, nā pilikia me ka ʻili, ke ake, a me nā mea hānau wahine e hoʻemi, me ka ʻike ʻole, hoʻemi i ka lawe ʻana o ka momona a aneane zero, e noʻonoʻo ana e hoʻopili maikaʻi ia i kā lākou momona ponoʻī. He kuhi hewa weliweli loa ia, ʻaʻole hele a maʻalahi ka momona momona i nā ʻaoʻao, a ʻae ʻole ʻia kahi nele o ka momona.
No nā kāne, hiki i ka mea nui ke ʻoi aku ka nui o ka momona i ka papaʻai e hoʻonui i nā pae testosterone, ka mea ʻole, ma o ka hopena o ka hana a me ka puʻupuʻu puʻupuʻu i ka wā lōʻihi e hāʻawi ai i ka lilo o ke kaupaona a me nā loli ʻē aʻe.
A no ka lilo ʻana o ke kaupaona he mea kōkua nō hoʻi ka poʻe e ʻike i ka hoʻohui ʻana i ka momona i ka meaʻai, ʻo ia hoʻi ka protein, hoʻolōʻihi i ka manaʻo o ka māʻona ma ka hoʻolohi ʻana i ka neʻe o ka meaʻai ma o ka digestive tract.
Carbohydrates
ʻO ka Carbohidrat ka kumu nui o ka ikehu no ka hapanui o ka poʻe, akā ʻokoʻa loa ka ʻai ʻana o lākou e nā poʻe like ʻole. ʻO kēia kumumanaʻo o "pono", e like me nā protein (nā amino acid pono) a i ʻole nā momona (acid fatty acid), i ka manawa o nā haʻuki, aia ma laila. ʻAʻohe pae palena iki o nā kālika āpau a i ʻole kekahi ʻano kikoʻī. ʻAʻohe ʻai maʻamau ma mua o ka mea weliweli i ke olakino o ka hapanui o ka poʻe.
Eia nō naʻe, e hōʻoia i nā pono o kēlā me kēia lā (ʻo ka mea nui, ka lolo), koi ke kino e pili ana i 100g o ka glucose i hele maʻamau mai nā momona a me nā glycogen o ke ake. Lōʻihi ka lawa pono ʻole o ka ʻai pākīpika, alakaʻi i ka hihia ke hana ʻia ka glucose i ke akepaʻa mai nā protein i ke kaʻina o ka gluconeogenesis, a me ka glucose i hoʻohana hapa ʻia ma kahi o nā kino ketone.
ʻO kēia kaʻina hana ʻokoʻa i ka hoʻomanawanui ʻia e nā poʻe like ʻole, ʻaʻohe hiki i kekahi poʻe ke ʻike i ka nele o nā kalakeke i ka papaʻai, a ke loaʻa nei kekahi i ka ʻoluʻolu nui, a hiki i ka honi ʻana o ka "acetone" mai nā poʻe ke ketosis. No laila, i nā kūlana he nui, ʻaʻole koi ʻia e hōʻemi i ka lawe ʻana o ka carbohydrate ma lalo o ke kumukūʻai o ma kahi o 100g, ʻoiai ʻaʻohe pilikia o ka hapanui o ka poʻe me ka lawe ʻana o ka protein i kekahi me nā wīwī haʻahaʻa.
Akā i ka hihia o nā haʻalako, aia kekahi, ʻo ka pilikia nui paha, a ua kapa ʻia ʻo “kō”. ʻOi aku ka pololei, ʻo ka kō kō a me ka sukosa, ma ka mua. Hoʻololi maikaʻi ʻole ʻia ke kanaka i ka ʻai ʻana o nā kōpaʻa maʻemaʻe ʻole, a me ka nalu o kēia manawa o ka maʻi kōkō a me nā maʻi metabolic ʻē aʻe (resistence insulin, obesity, metabolic syndrome), i uhi ʻia i ke ao komohana (ʻAe, ʻaʻole wale) nā huina o nā kō i hoʻomaʻemaʻe ʻia i ka papaʻai.
ʻOiai aia kekahi pilikia i ke alakaʻi ʻana i nā maʻamau. Ma luna pono o ka hopena metabolic o ka absorption carbohydrates (hōʻike helu ʻia ka wikiwiki o ka absorption ma ka glycemic index - GI), a ʻaʻole pili mau ia i ke ʻano o ka carbohydrate i ʻai ʻia. Inā e ʻai i ka ʻuala no ka manawa lōʻihi, a i ʻole e hoʻomaʻamaʻa i ka pasta - e loaʻa iā lākou, ma muli o ka hoʻololi ʻana i ka wela, ʻoi aku ka maikaʻi o ka GI ma mua o ke kō i loko o nā kāloti a i ʻole nā apala, ʻoiai, ma ke ʻano maʻamau, ua manaʻo ʻia ka starch i ka ʻuala " lohi" carbohydrate, akā ʻo ka fructose, ka glucose a me ka sucrose i loko o nā ʻāpala i manaʻo ʻia he "wikiwiki" carbohydrates.
Akā, eia hou, inā mai kekahi o kēia mau kāloti a i ʻole nā ʻōpala e ʻoki i ka wai, a laila ma ke ʻano o ka hoʻouka ʻana i ka ʻōnaehana insulin, ʻaʻole e ʻokoʻa ke kō i nā mea inu ʻono. Ma kēia pōʻaiapili, i kekahi manawa me ka hoʻokaʻawale ʻana o ka mea i kapa ʻia ʻo "waho" a me "i loko", ʻo ia hoʻi, e noʻonoʻo ʻokoʻa i hoʻoheheʻe ʻia i loko o ka meaʻai a hūnā ʻia ma hope o nā paia cell. Akā ʻo ka lactose i ka waiū kekahi o nā ʻano o nā sugars dissolved, akā haʻahaʻa loa kona GI i ka palekana, ʻoiai ʻo ia, ma ke ʻano, e like me ka hoʻokaʻawale ʻana i nā sugars a hoʻoheheʻe ʻia.
No laila ʻo ka ʻōlelo aʻo - mai ʻoliʻoli i ka hōʻike ʻana ʻaʻole i hoʻohui ʻia ka huahana. ʻO ko lākou kō ponoʻī paha ia ma kahi ʻano maʻalahi (ka huawaina, nā lā, ka meli) a i ʻole ka starch hiki ke ʻai ʻia, i hoʻololi ʻia e ka mālama wela (ka ʻuala palai, nā ʻuala, nā pastries). E hoʻomanaʻo i ka wai huaʻai maoli no nā keiki momona e hoʻohālikelike i ka pilikia me Coca-Cola. Inā loaʻa iā ʻoe ke kumu e makaʻu ai i nā kalapona maʻalahi (pre-diabetes, MS, a i ʻole ka momona), mai nānā i ka haku mele a me ka GI o ka huahana.
Eia nō naʻe, pono mākou e ʻōlelo e like me nā ʻōlelo ʻokoʻa, ʻaʻole pono ka pākēneka o nā kō i hoʻohui ʻia ma mua o 5 ... 20% o ka ikehu i ka papaʻai. Kuhi pinepine nā lula i ka ʻai ʻana o nā kō i hoʻohui ʻia i kahi waiwai o 10%. Wahi a ka WHO e pili ana i 10%, i hoʻopili ʻia me ka "haole waiū kō ʻole", hāʻawi maoli ʻia i hoʻoheheʻe ʻia i nā kō a koe ka lactose e like me ka weliweli e like me GI kiʻekiʻe.
He ʻoiaʻiʻo kēia no ka poʻe addicted i ke kō: manaʻo pinepine lākou ma ka hoʻololi ʻana i ke kō a me ka lole i nā lā a me ka meli a i ʻole ka inu ʻana ma kahi o Cola i ka wai hou. Pale lākou i ka pōʻino mai ke kō. ʻOiaʻiʻo, ʻo ia ka hoʻopunipuni ponoʻī: kūʻē i ka hoʻolaha ma nā "meaʻai kūlohelohe" a i nā puke wahine paha, ʻaʻole maikaʻi ke kō i ka ʻoiaʻiʻo ʻo ia ka "kemika" i hoʻomaʻemaʻe ʻia, a me ka mea he GI kiʻekiʻe loa.
No laila, ʻinoʻino ke kō kōʻele e like like me ke keʻokeʻo, a ʻaʻole i hele mamao aku ka meli a me nā lā mai iā ia. Akā inā he wai a wai paha, loaʻa mākou i ke kō i hoʻomaʻemaʻe like (ke kumu o ka hoʻomaʻemaʻe o ka hoʻonā ʻana i ke kō ma ka paila ʻana. No laila, ʻoiai ka ʻike ʻole ʻia o nā lula ma ka carbs, aia kahi ʻōlelo akāka e hoʻoliʻiliʻi i ka GI o nā meaʻai momona, keu hoʻi inā loaʻa nā pilikia kūpono i ke kanaka (nā kānaka āpau me ka BMI> 25). No ka lilo ʻana o ka kaumaha he mea nui hoʻi ia e ʻike i nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe e hoʻonāukiuki i ka makemake a me ka ʻai nui ʻana.
Hoʻopili pū nā Carbohidates i ka pulupulu (fiber dietary). Aia nā ʻano ʻokoʻa, i kēia manawa ʻaʻole mākou e noʻonoʻo kikoʻī iā lākou. Hoʻomaopopo mākou iā ʻoe no ka hapa nui ʻaʻole ia i ʻeli ʻia, akā kōkua i ka hoʻoponopono i ka ʻōpū. He ʻōlelo aʻoaʻo e hoʻopau i ka puluniu maʻamau, keu hoʻi me ka ʻai haʻahaʻa-calorie, e loaʻa ana kahi meaʻai liʻiliʻi. Ma waho aʻe o ka hoʻomaikaʻi ʻana i nā peristalsis a pale i ka paʻa paʻa, aia kekahi ʻikepili e pili ana i ka hoʻopili ʻana o ka lawe fiber me ka hoʻoliʻiliʻi o ka maʻi ʻaʻai bowel. E like me ka hihia me nā meaola he nui, ʻokoʻa loa ke ahonui i ka nui o nā momona ma waena o nā kānaka. Eia nō naʻe, ʻaʻohe hōʻike o kekahi keu pono o ka ʻai ʻana i ka nui o nā fiber, a ʻo nā mea nui loa hiki ke hōʻino i ka digestion.
He hōʻuluʻulu pōkole a me nā hopena.
Mai nā kapu koʻikoʻi, he mea nui wale ia e ukali i nā lula o ka protein (a hoʻokaʻawale ʻia kēlā me kēia amino acid pono) a ʻelua mau ʻano pono o nā momona momona - omega-6 a me omega-3. ʻO ke koena he mea i wehe ʻia i ka koho ākea ma kahi ākea.
Nā Paena. Pau ka ʻai ma mua o ka maʻamau. ʻOi aku - ke kūlana o ke kino a ma ka ʻōlelo aʻoaʻo a nā kauka a mea hoʻomaʻamaʻa paha. ʻO nā ʻōlelo Lūkini - 100-160% o ka maʻamau, ʻAmelika - 10-35% o nā calori (pili i ka pono o ka papaʻai), manaʻo ka WHO he palekana a 200% o ka protein maʻamau.
E loaʻa iā ʻoe nā amino acid pono āpau. Inā ʻoe e ʻai mua i ka protein o ke kumu o nā holoholona, a laila loaʻa wale ʻoe iā ia. Inā ʻoe he vegan, a laila kaulike kaulike i nā hana amino acid. Koi ʻia nā kūlana ma ka liʻiliʻi he 50% e loaʻa ai ka protein mai nā kumu holoholona, hōʻoia ia i ka lawa kūpono o nā amino acid āpau.
He mea nui ia no ka lilo ʻana o ka paona: hoʻonui i ka mahele o ka protein i hāʻawi i kekahi mau mea maikaʻi no ka pohō kaumaha i ke ʻano o ka hoʻonui ʻana i ka māʻona a hoʻemi i ka nalo o ka nui o nā mākala. Akā ʻaʻohe pōmaikaʻi o nā mea pāʻani mai ka protein ʻoi aku ma mua o 2G / kg, a ʻo ka ukana hou aʻe ma ke akepaʻa a me nā puʻupaʻa ka mea nui.
kona kaikea a. ʻO ka huina nui o ia mea makemake e mālama i ka laulā o 20-35% o ka ikehu o kēlā me kēia lā. ʻAʻole makemake ʻia kahi mahele nui o ka momona ma muli o ka hoʻonui ʻia ʻana o nā momona momona a me ka lawa ʻole o ke komo ʻana e alakaʻi i ka lawe ʻole ʻia o nā meaola ʻē aʻe a me ka hemahema o nā waikawa momona pono.
Pono ʻoe e kiʻi i nā waikawa momona a pau (omega-6 a me omega-3). Hoʻohana maʻamau: 8-10 g / lā o ω-6 a me 0.8-1.6 g / lā o ω-3. Eia nō naʻe, maikaʻi ke kiʻi ʻana i ka helu kau palena ʻole, a ʻoi aku ka nui, hoʻemi kēia i ka makaʻu o ka maʻi puʻuwai a me nā kīʻaha koko. Inā loaʻa i kāu papaʻai kahi mahele nui o nā mea kanu a me nā iʻa iʻa, hiki iā ʻoe ke ʻike i ka lawa pono o nā momona momona e pono ai ʻoe.
No ka mea i loko o nā mea liʻiliʻi ω-6 a me ω-3 i loko o ʻaneʻane nā momona momona āpau, inā ʻoe e ʻai i ka momona, ʻaʻole hoʻoweliweli ʻia ka pilikia o nā momona pono ʻole. Paipai ʻia nā pae e WHO: ω-6 - ma kahi o 2.5-9% (5… 20g no ka papaʻai o 2000 kcal), ω-3 - 0,5… 2% E (1 ... 4 g mau mea kanu + a i 2 g o iʻa no kaʻai 2000 kcal). ʻO ka nui o ka ʻai ʻana i kēia mau "momona momona" he mea weliweli hoʻi ia, akā inā ʻaʻole ʻoe e inu i ka aila Flaxseed a iʻa a iʻa kikoʻī paha, e paʻakikī e hoʻonui i ka palena.
Makemake ʻia nā momona ʻo saturated a me TRANS e hoʻopau i kahi haʻahaʻa e like me ka hiki, ka palena kiʻekiʻe loa: saturated FA ʻaʻole ʻoi aku ma mua o 10%, TRANS momona ʻaʻole ʻoi aku ma mua o 1%. Loaʻa nā momona momona i ka momona o nā holoholona a me nā momona momona paʻa. Hele mai nā momona TRANS iā mākou mai kahi pāʻina kūikawā a me Margarine a me nā momona momona.
He mea nui ia no nā mea hānaiʻai: hoʻolōʻihi nā momona i ka neʻe ʻana o ka meaʻai ma o ka digestive tract, kahi e hoʻolōʻihi ai i ka manaʻo o ka māʻona. Hoʻomaopopo nui ʻia kēia ma nā meaʻai protein kiʻekiʻe. He mea nui nō hoʻi e ʻike i nā papaʻai me ka momona o ka momona he mea ʻino ia, a ʻo ka nui o ka momona i ka papaʻai ʻaʻole e hoʻopili i ka pohō kaumaha.
Carbohydrates. Manaʻo ʻia e hōʻemi i kā lākou helu ma lalo o 100 g, ka mea maʻamau ma lalo o kahi meaʻai maʻamau. Akā i ka nui o nā hihia, hiki i ka liʻiliʻi ke palekana, e nīnau i kāu kauka a mea hoʻomaʻamaʻa paha, a loaʻa kāu ʻōlelo pilikino. Makemake ʻia e hoʻohaʻahaʻa i nā meaʻai carbohydrate kiʻekiʻe-GI. Hoʻohui ʻia nā sugars e ʻōlelo ʻia e ʻai ʻole ma mua o 10% o ka caloric intake, a ma ka laulā, ʻoi aku ka liʻiliʻi - ʻoi aku ka maikaʻi. Mai poina hoʻi hiki i nā huahana kūlohelohe ke loaʻa i ka nui o ke kōpaʻa maʻalahi maʻalahi, ʻaʻole i emi iki ka pōʻino ma mua o ke kō i hoʻohui ʻia.
ʻOi aku ka maikaʻi o ka fiber e ʻai ai ʻaʻole emi ma mua o ke ʻano mau.
He mea nui ia no ka lilo ʻana o ka paona: ke kiʻekiʻe o ka GI (lawe koke) o ka huʻohuhu, ʻoi aku ka nui o lākou i ka hoʻomaikaʻi hou ʻana o ka makemake, ka manaʻo o ka pōloli a me ka ʻai nui ʻana. No laila no nā papaʻai hemahema ikehu makemake nui ʻia e hoʻohaʻahaʻa i nā meaʻai GI, a i ʻole e hoʻoliʻiliʻi i hoʻokahi manawa manawa o nā kōkō wikiwiki. Eia kekahi me kahi meaʻai liʻiliʻi o ke koʻikoʻi koʻikoʻi ka lawa kūpono o ka fiber dietary.