ʻAi ʻai haʻahaʻa haʻahaʻa: kōkua anei ia iā ʻoe e lilo i ke kaumaha?

He aha ka meaʻai e koho ai i mea e hoʻonohonoho pono ai iā ʻoe iho i ka hiki wawe? ʻO ka mea pōʻino, ma kēia mea ʻaʻole mākou e hilinaʻi i nā loea - ke nānā pinepine nei mākou i ka ʻōlelo aʻoaʻo a nā hoaaloha a me nā manaʻo ma nā ʻoihana pūnaewele. A ma laila lākou e hoʻolaha ikaika nei i kahi meaʻai haʻahaʻa-carbohydrate - maopopo mākou i ka pili ʻana o ia kaulana.

ʻO ke kumu o ka ʻai haʻahaʻa-carbohydrate

ʻO ka ʻoiaʻiʻo, ʻaʻole hoʻokahi meaʻai haʻahaʻa haʻahaʻa, aia ma ka liʻiliʻi he ʻumi o lākou. ʻO ka mea kaulana loa ka ʻai keto, ka ʻai Atkins, ka ʻai Dukan, ka "Kremlin". Ke manaʻo nei lākou a pau e haʻalele mākou i nā carbohydrates maʻalahi a hoʻololi iā lākou me nā protein, i nā hihia koʻikoʻi, me kahi liʻiliʻi o nā haʻalulu paʻakikī. ʻO ia hoʻi, inā ma mua o 40-50% o kā mākou meaʻai (inā helu ʻoe i nā calorie) he mau kalapona, a ua māhele ʻia ke koena i ka hapalua ma waena o nā protein a me nā momona, a laila i ka wā e hoʻololi ai i kahi meaʻai haʻahaʻa-carbohydrate (LCD), ʻo ia ka 40. -50% e hāʻule ma luna o nā protein, a ʻo ke koena 50-60% - no nā momona a me nā haʻalulu paʻakikī.

He mea maikaʻi anei ka ʻai ʻai haʻahaʻa no ka pohō kaumaha?

Ua ʻike maoli ʻoe i ke kumu o ka mālama ʻole ʻia ʻana o nā carbohydrate maʻalahi. Inā ʻaʻole, e wehewehe kākou: ʻo ia nā meaʻai kiʻekiʻe i ke kō, a me nā meaʻai wikiwiki a maʻalahi hoʻi e hoʻomoʻa ʻia e ke kino, e like me ka laiki keʻokeʻo a me ka berena, hāʻawi koke lākou i ka ikehu. ʻAʻole pono ke kino i ka nui, ʻaʻole hiki iā ia ke hoʻolilo i nā mea āpau i ka manawa hoʻokahi a hoʻouna i ke koena i nā waihona momona - no ka lā ua. ʻO ka hopena, ʻoi aku ka maikaʻi.

ʻO nā meaʻai i loaʻa i nā proteins a me nā haʻahaʻa paʻakikī e ʻoi aku ka maikaʻi o ke kaumaha. A ʻoi aku ka ʻoluʻolu, ʻoi aku ka ikaika o ke kino i kā lākou hana. A ke manaʻoʻiʻo nei ka poʻe pā o ka meaʻai NUP inā e hoʻonui ʻia kā lākou helu i ka meaʻai, a ʻo nā haʻahaʻa haʻahaʻa maʻalahi he anathema, e iho ana ke kaumaha.

ʻAe, ʻo ka ʻai haʻahaʻa-carb e koi iā ʻoe e haʻalele.

Nā loina kumu o ka meaʻai haʻahaʻa-carbohydrate

He aha ka ʻai ʻai haʻahaʻa? ʻO ia:

  • hōʻole i nā huahana palaoa a me nā mea ʻono;

  • ka wehe ʻana mai ka papa kuhikuhi o ke kō, molasses, syrup, sucrose, maltose, starch i kēlā me kēia ʻano;

  • ka wai paʻakikī - pono ʻoe e inu i 30 ml i kēlā me kēia lā no kēlā me kēia kilokika o ke kaumaha;

  • hoʻokomo i ka ʻai o ka ʻaila linseed;

  • lawe i nā huaora, carnitine a me selenium;

  • hōʻole i ka waiʻona a me ka soda.

ʻO nā pono a me nā pōʻino o ka ʻai haʻahaʻa

ʻO kēia mau mea a pau, ʻoiaʻiʻo, ʻaʻole maʻalahi. He mea paʻakikī loa ka hāʻawi ʻia ʻana o ka pāpā ʻana i ke kō a me nā mea ʻono i ka poʻe e lilo i ke kaumaha ma kahi ʻai haʻahaʻa-carbohydrate. ʻAe, pehea ʻoe e hōʻole ai i ka ice cream i ka lā wela? A i ʻole he croissant ma kāu hale kūʻai kope punahele? Pehea ka hua? ʻAʻole lākou a pau nā huahana haʻahaʻa haʻahaʻa, ʻo ia hoʻi, e like me ka loiloi o nā mea kākau o ka meaʻai, ʻaʻole kūpono lākou no ka pohō kaumaha. Akā ma hope o nā mea a pau, hōʻole i ka maiʻa a i ʻole nā ​​hua waina, hoʻonele mākou iā mākou iho i nā huaora a me nā minela e pono ai.

ʻAʻole kaupalena kekahi i nā meaʻono a me nā huaʻai, akā i nā cereals a me nā mea kanu, a hoʻololi maoli i ka ʻai ʻai. He pōʻino, a eia ke kumu.

  • Me ka palena paʻa a lōʻihi o nā kalapona (emi iho ma mua o 30 g i kēlā me kēia lā), hiki ke hoʻomohala ke ketosis - kahi mokuʻāina i ka wā e hoʻomaka ai nā huahana wāwahi o nā momona a me nā protein e ʻona i ke kino. ʻO kāna mau hōʻailona he ʻono acetone i ka waha a me ka hanu ʻino weliweli.

  • Eia kekahi, ʻo ka poʻe pā o ka ʻai haʻahaʻa haʻahaʻa me ka mana paʻa o BJU (proteins, fats and carbohydrates) e holo i ka pilikia o ke "kau" i ka ate, nā puʻupaʻa, ka pancreas, a me ka loaʻa ʻana o ka gastritis a me ka ʻōpū o ka ʻōpū. Ke piʻi nui nei ka ukana ma kēia mau kino me ka meaʻai haʻahaʻa-carbohydrate.

  • Ua pilikia pū ka naʻau - ʻaʻole wale no ka piʻi ʻana o ke kiʻekiʻe o ka "kino" cholesterol i loko o ke koko (ʻaʻole hiki ke pale ʻia kēia me ka ʻai ʻai). Hoʻopili nā mea noiʻi mai ka Harvard Stem Cell Institute i nā pilikia e kū mai ana i ka ʻoiaʻiʻo me ka nui o ka protein ma ka papa kuhikuhi, ua pau nā paia o nā kīʻaha koko. Ua paʻi ʻia nā hopena o kā lākou mau hoʻokolohua ma ka Proceedings of the National Academy of Sciences. He mea kupanaha kēia, akā i loko o nā kūlana o ka nui o nā mea kūkulu hale (protein), hoʻomaka nā cell e puʻunaue mālie. Ma kahi o ka make, ua hoʻokumu ʻia nā microdamages, kahi i hoʻokumu ʻia ai nā pā atherosclerotic. A pau ka ulu ʻana o nā capillaries hou!

  • Akā ʻaʻole ʻo ia wale nō. Me ka hoʻopaʻa ʻana i nā kalapona, hoʻomaka ke kino e huki i ka ikehu mai nā mālama o ka glucose i loko o ke ake - glycogen. Ma muli o ka hoʻopaʻa ʻana o 1 g glycogen i ka 2,4 g o ka wai, aia ka nui o ka wai. Hōʻike nā unahi i kahi liʻiliʻi nui, hauʻoli mākou ... Akā ua hoʻololi ʻia nā paona ʻē aʻe e kahi ʻano ʻino a hiki i ke kaumaha, nāwaliwali koʻikoʻi i ka maule, constipation a me ka exacerbation o nā maʻi maʻi.

  • I ka pau ʻana o ka lako glycogen, hoʻomaka ke kino e hoʻololi i kāna mau protein ponoʻī i glucose. No laila, ʻaʻole i ka momona wale nō, akā e hele pū ka nui o ka protein. E nāwaliwali nā ʻiʻo, e ʻeha ka lauoho, nā kui, ka ʻili. E mae a lilo ka waihoʻoluʻu lepo.

ʻAe, lilo koke lākou i ke kaumaha ma nā meaʻai haʻahaʻa-carb, ʻoi aku ka mua i ka pau ʻana o ka wai. Akā ʻaʻole hiki ke noho ma luna o ia no ka manawa lōʻihi: paʻakikī loa ke hoʻomanawanui i ka palena o ka carbohydrate, a ua wehewehe mua mākou i ke kumu ma luna. No laila, e loaʻa nā haki, ʻai nui, ʻōwili i hope. ʻAe, pono anei ka hopena o ia ʻeha? ʻAʻole naʻe. ʻOi aku ka maikaʻi o ka hoʻololi ʻana i nā ʻano maʻamau a me ke ʻano o ke ʻano olakino i kēia ʻano.

ʻAe, ʻoi aku ka maikaʻi o ka hoʻopaʻa ʻana (ʻaʻole haʻalele loa!) ʻO nā carbohydrates maʻalahi, ʻoiai inā he kiʻekiʻe ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes. A me ka hoʻokomo ʻana i ka protein i ka papa kuhikuhi, ʻo ia ke kumu o ka ʻai haʻahaʻa haʻahaʻa. Akā ʻoi aku ka maikaʻi ʻaʻole e hele i nā mea koʻikoʻi.

Nā hana a me nā hana ʻole ma ka ʻai haʻahaʻa-carb

Inā makemake ʻoe e hoʻāʻo a hoʻāʻo i ka meaʻai haʻahaʻa haʻahaʻa, e hahai i kēia mau ʻōlelo.

  • koho i kahi ʻōnaehana e hoʻokaʻawale i nā haʻahaʻa haʻahaʻa (i ka nīnau ʻana i ka nui o nā carbohydrates i kēlā me kēia lā hiki iā ʻoe ke ʻai i ka wā e noho ana i kahi meaʻai haʻahaʻa-carb, e pane mākou - ma ka liʻiliʻi he 40 g);

  • mai hoʻololi i nā huahana semi-finished - ʻoiai, no ka laʻana, hoʻohālikelike ka "Kremlin" iā lākou ma nā kiko me ka ʻiʻo hou a iʻa paha, he nui nā momona, nā meaʻai meaʻai a me nā kala;

  • no ka papa kuhikuhi nui, koho i nā ʻiʻo wīwī;

  • mai poina e pili ana i nā huahana waiu momona haʻahaʻa;

  • inu lawa ka wai;

  • e ʻae iā ʻoe iho i ke kokoleka a i ʻole ka lima o nā hua maloʻo ma ka liʻiliʻi i hoʻokahi manawa i ka pule;

  • e kiʻi i kahi paʻakikī o nā huaora a me nā minela me kāu kauka: ʻike ʻia ko lākou nele i ka meaʻai haʻahaʻa-carbohydrate, ʻaʻole pono ʻoe e hele mamao no nā laʻana;

  • mai wikiwiki: ʻaʻole hiki ke hoʻopau ʻia nā pilikia i hōʻiliʻili ʻia i nā makahiki i loko o 2-3 mau pule, ʻo ka nui o ke kaumaha o ke kaumaha he 2-4 kg i kēlā me kēia mahina, inā ʻaʻole hiki ke hoʻomaka nā pilikia olakino a me ka ʻili a me ka lauoho.

ʻO nā kīʻaha hua manu ka koho ʻaina kakahiaka haʻahaʻa haʻahaʻa kaulana loa.

Nā huahana i ʻae ʻia

ʻAe, i kēia manawa - e pili ana i ka mea hiki a me ka mea hiki ʻole i ka meaʻai hypocarbohydrate. Eia ka papaʻaina kokoke o nā meaʻai carbohydrate i ʻae ʻia (no 100 g o ka huahana):

  • ka umauma moa - 0,3 g;

  • ka umauma turkey - 0 g;

  • ka moa - 0 g;

  • puaʻa - 0 g;

  • iʻa - 0 g;

  • mussel - 3 g;

  • paʻakai - 2-5 g;

  • hua moa - 0,5 g;

  • ka paʻakai 5% - 3 g;

  • bran (oatmeal) - 11-12 g;

  • kukama - 2,5 g;

  • kefir 0% - 4 g;

  • buckwheat - 20 g;

  • kāpiki - 4 g;

  • ka pepa bele - 5 g;

  • nā'āpala - 10-14 g;

  • apricots - 5-8 g;

  • avocado - 2 g;

  • niu - 7 g;

  • ʻalawai - 6-8 g.

Nā huahana pāpā ʻia

Akā ʻo ka papaʻaina "ʻulaʻula" o nā huahana: ʻaʻole ia i ʻōlelo ʻia e hoʻokomo iā lākou i ka papa kuhikuhi i ka wā o ka meaʻai haʻahaʻa haʻahaʻa (hāʻawi pū mākou i ka nui o nā haʻalulu no 100 g):

  • ʻuala - 23,4 g;

  • beets - 9 g;

  • fiku - 14 g;

  • huawaina - 16-18 g;

  • nā lā - 70 g;

  • nā hua waina - 65-68 g;

  • pasta - 70 g;

  • pancakes - 26-28 g;

  • ka palaoa keʻokeʻo - 48 g;

  • halva - 54 g;

  • ka palaoa - 56 g;

  • nā keke - 45-50 g;

  • nā meaʻono - 67-70 g;

  • nā keke - 45-50 g;

  • mayonnaise - 4 g;

  • kō - 99,5 g;

  • meli - 81-82 g;

  • sausage - 7-10 g;

  • nā mea inu kalapona - 5-15 g;

  • wai wai - 13-18 g;

  • waiʻona - 1-50 g.

E koho i kahi koho meaʻai haʻahaʻa haʻahaʻa e hiki ai i ka liʻiliʻi o ka lau a i ʻole nā ​​mea kanu ʻē aʻe me ka ʻole o ka palena.

Papa Haʻahaʻa ʻAi ʻAi Haʻahaʻa i kēlā me kēia pule

Eia ke ʻano o ka meaʻai haʻahaʻa haʻahaʻa inā hana ʻoe i papa kuhikuhi no kēlā me kēia lā.

Poakahi

  • ʻAi kakahiaka: oatmeal me 1 tbsp. l. ʻaila linseed, 1 apple, kī a kope ʻole me ke kō.

  • ʻO ka ʻaina kakahiaka ʻelua: kahi kīʻaha kefir, kahi lima o nā nati (ʻo ka liʻiliʻi loa o nā carbohydrates i loko o ka pecans, macadamia a me Brazil nati, ʻo ka hapa nui o nā pistachios a me nā cashews).

  • ʻO ka ʻaina awakea: ka mea ʻai meaʻai, ka moa i hoʻolapalapa ʻia a i ʻole ka umauma turkey me ka ʻole o nā mea ʻala wela.

  • ʻAi ʻai: 150 g haʻahaʻa momona cottage cheese.

  • ʻO ka ʻaina ahiahi: ka salakeke meaʻai, kahi ʻāpana o ka iʻa mahu.

Pōʻalua

  • ʻAi kakahiaka: 2 mau hua i hoʻolapalapa ʻia, 30 g o ka paʻakai paʻakikī, smoothies mai nā hua i ʻae ʻia.

  • ʻO ka ʻaina kakahiaka ʻelua: 200 g o ka yogurt maoli, 1-2 mau kuki palaoa palaoa holoʻokoʻa.

  • ʻO kaʻaina awakea: kahi hapa o ka moa moa, 1 kukumba.

  • Mea ʻai ahiahi: he kīʻaha yogurt.

  • ʻAina ahiahi: kahi ʻāpana o ka goulash me ka buckwheat.

Pōʻakolu

  • ʻAi kakahiaka: ʻomelet mahu, kope me ka waiū.

  • ʻO ka ʻaina kakahiaka ʻelua: smoothie meaʻai.

  • ʻO ka ʻaina awakea: kahi ʻāpana o ka ʻiʻo ʻiʻo me ka puaʻala a me ka broccoli.

  • Mea ʻai māmā: he kīʻaha ryazhenka.

  • ʻO ka ʻaina ahiahi: ʻo ka lawelawe ʻana i ka broth meaʻai me ka oatmeal.

Poaha

  • ʻAʻai kakahiaka: 200 g o ka yogurt maoli, kahi lima o nā hua hou a i ʻole nā ​​​​hua maloʻo, ke kī ʻōmaʻomaʻo me ke kō.

  • ʻElua kakahiaka: 1 ʻalani.

  • ʻO ka ʻaina awakea: ka mea kanu ʻai me ka pipi.

  • ʻAi ʻai: 1 hua manu, 1-2 mau kuki palaoa holoʻokoʻa.

  • ʻO kaʻaina ahiahi: kahi hapa o ka moa moa, 1 kukumba.

Pōʻalima

  • ʻO ka ʻaina kakahiaka: ka cottage cheese casserole, ke kī a i ʻole ke kofe me ke kō.

  • ʻO ka ʻaina kakahiaka ʻelua: 2 mau kuki me nā ʻāpana avocado a me nā mea kanu.

  • ʻAina awakea: mushroom soup.

  • Mea ʻai ahiahi: he kīʻaha yogurt.

  • ʻAina ahiahi: omelet me nā mea kanu.

Aloha Hawaii

  • ʻAi kakahiaka: ka umauma moa i kālua ʻia me nā lau ʻai, ka compote hua maloʻo.

  • ʻO ka ʻaina kakahiaka ʻelua: 1 grapefruit.

  • ʻAina awakea: sopa pī.

  • Snack: ka palaoa palaoa piha, 30 g o ka paʻakai paʻakai.

  • ʻAina ahiahi: salakeke me ka laiki brown a me 1 tbsp. l. ʻaila linseed.

Lāpule

  • ʻAi kakahiaka: oatmeal me nā ʻāpana o nā hua "ʻae ʻia", chicory.

  • ʻO ka ʻaina kakahiaka ʻelua: he kīʻaha o ka waiū i kālua ʻia.

  • ʻO ka ʻaina awakea: ʻai meaʻai me nā ʻiʻo pipi.

  • ʻAi ahiahi: 2 pcs. wōnati a i ʻole kuki niu me ke kō ʻole, kī ʻōmaʻomaʻo.

  • ʻAina ahiahi: kaʻu me nā mea kanu.

ʻO ka nānā ʻana o nā mea hoʻonaninani no nā mea make

ʻO ka ʻili o ka poʻe e noho ana i ka meaʻai - inā he haʻahaʻa-carb a i ʻole - pilikia i ka nele o nā huaora a me nā meaʻai ʻē aʻe. Nalo koke ʻo ia i kona leo, lilo i lahilahi, mae. A inā hoʻomaka koke nā kilokani e hele, ʻaʻole paha he manawa e hopu ai. No laila, he mea koʻikoʻi ke kākoʻo iā ia me nā mea hoʻomaʻemaʻe maikaʻi a me nā meaʻai no ke kino (ua kākau mākou i nā kikoʻī e pili ana i nā huahana maka ma aneʻi a ma aneʻi - nā loulou). Eia ka papa inoa o nā mea punahele Healthy-Food.

Waiu Kino Paʻa "Ultra Elasticity", Kino Garnier

He māmā a mālie ka waiū, he meaʻoluʻolu ke hoʻohana. Hāʻawi ka caffeine i kāna ʻano i kahi hopena wai, ʻo glycerin ke kuleana no ka moisturizing i ka ʻili o ke kino. ʻO nā leo mea hana, hāʻawi i ka elasticity a me ka moisturizes.

He waiu kino me ka paʻakikī bifido a me ka pata mango, ʻo Garnier Body

Mālama ʻo Bifidocomplex i ke koena wai o ka ʻili a hoʻoikaika i kāna pale pale. Hoʻomaʻamaʻa a hoʻomaʻemaʻe ka mango butter. ʻO ka hopena he nani, ʻike ʻia ka ʻili olakino, ʻaʻohe pilikia a maloʻo paha.

ʻO ka waiū no ka ʻili maloʻo a maloʻo loa o nā pēpē, nā keiki a me nā pākeke LipikarLait, LaRoche-Posay

ʻO ka wai wela, ka pata shea kiʻekiʻe (10%) a me ka niacinamide ka mea huna i ka holomua o kēia lāʻau lapaʻau. ʻAʻole wale ia e hoʻomaʻemaʻe a hoʻomaʻemaʻe i ka ʻili maloʻo loa - hoʻihoʻi ka waiū i kona pale lipid a hāʻawi iā ia i ka hōʻoluʻolu.

Lipid-hoʻomaʻemaʻe hoʻomaʻemaʻe-gel no ka maka a me ke kino Lipikar Syndet AP +, La Roche-Posay

ʻO kāna hana nui ka hoʻomaʻemaʻe. Akā, hana ʻo ia me ka mālie (makemake wau e kākau - me ka ʻole) a me ka mālie. ʻO ka hopena - ʻaʻohe pilikia a me ka manaʻo o ka maloʻo ma hope o ka ʻauʻau! A ma muli o ka hoʻohui ʻana me ka wai wela, ka mannose a me ka niacinamide.

Nā hualoaʻa hōʻuluʻulu

He aha ka ʻai ʻai haʻahaʻa?

E like me ka manaʻo o ka inoa, he meaʻai i kaupalena ʻia ka carbohydrate. Inā manaʻo ka meaʻai maʻamau he 40-50% o kā mākou meaʻai, a ʻo ke koena he protein a me nā momona, a laila me ka meaʻai haʻahaʻa-carbohydrate, 40-50% o ka papa ʻaina he protein, ʻo ka hapa o nā carbohydrates ka nui. o 30%.

Hiki i nā meaʻai haʻahaʻa haʻahaʻa ke kōkua iā ʻoe e lilo i ke kaumaha?

ʻAe, ʻoi aku ka mua. Loaʻa ka kūleʻa ma o ka hoʻopaʻa ʻana i nā carbohydrates maʻalahi, kahi i makemake ai ke kino e mālama no ka lā ua, a ma ka hoʻonui ʻana i ka nui o nā protein - ʻoi aku ka ʻoluʻolu a ʻoi aku ka nui o ka ikehu i kā lākou hana.

He aha nā pōmaikaʻi a me nā pōʻino o ka meaʻai CNP?

ʻO ka maikaʻi - ka wikiwiki o ke kaumaha i ka hoʻomaka, ka emiʻana o ka helu o nā "meaʻino" i kaʻai. Ma waena o nā pōʻino:

  • ka hoʻomanawanui ʻana i ka meaʻai maikaʻi ʻole - ke ʻano o ka naʻau, nāwaliwali, makemake nui e ʻai i nā mea ʻono;

  • ʻO ka hiki ke hoʻomohala i ke ketosis (kahi mokuʻāina i ka wā e hoʻomaka ai nā huahana wāwahi o nā momona a me nā protein e ʻona i ke kino);

  • ka ukana nui ma ke akepaʻa, puʻupaʻa, ʻōpū, pancreas;

  • hoʻonui i ka "kino" cholesterol i loko o ke koko;

  • ʻino i ka puʻuwai a me nā kīʻaha koko;

  • ʻoi aku ka nui o ka constipation;

  • me kaʻai lōʻihi - ka nalowale o ka ʻiʻo ʻiʻo, ka pōʻino o ka lauoho, nā kui a me ka ʻili.

 He aha ka ʻōlelo aʻoaʻo a ka poʻe meaʻai meaʻai i ka poʻe ma ka ʻai haʻahaʻa-carbohydrate?

  • E ʻai ma ka liʻiliʻi he 40 grams o nā kalapona i kēlā me kēia lā.

  • E inu hou i ka wai.

  • Mai hoʻololi i nā ʻiʻo puhi a me nā huahana semi-finished - ʻoiai inā ʻae ʻia e ka ʻai.

  • No ka papa kuhikuhi nui, koho i nā ʻiʻo wīwī.

  • Mai poina e pili ana i nā huahana waiu.

  • E ʻae iā ʻoe iho i kahi meaʻai punahele ma ka liʻiliʻi hoʻokahi i ka pule.

  • E lawe i nā huaora keu.

  • A ʻo ka mea nui loa - mai wikiwiki! ʻAʻole hiki ke hoʻoponopono ʻia nā pilikia i hōʻiliʻili ʻia i nā makahiki.

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