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ʻO nā keto like ʻole, paleo a me nā papaʻai ʻē aʻe e pili ana i nā momona a me nā protein, a ʻo "kokoke i ka hōʻole loa ʻana i nā huaʻaleʻa" e alakaʻi nei i nā kaona kaumaha o ka honua i kēia lā. Akā ʻo nā mikomeka ka kumu nui o ka ikehu no ke kino ... I kēia lā e haʻi mākou iā ʻoe no ke aha lākou e noho ai i ka papaʻai o kēlā me kēia kanaka a pehea e koho ai i nā kumuwaiwai kūpono.
ʻAʻole hana ʻia nā kālika āpau like.
Mai ka papa biology kula, hoʻomanaʻo ka poʻe he nui ua hoʻokaʻawale ʻia nā kāhāhā āpau i ka lohi a me ka wikiwiki. Loaʻa nā huaʻaleʻa wikiwiki (a maʻalahi paha) i nā sugars maʻamau a me nā meaʻai kō, nā hua momona, kekahi mau mea kanu, a, lawa ʻole ka waiū. Hoʻopomo koke ʻia lākou e ke kino a hāʻawi i kahi piʻi i ka ikaika a me ka ikaika.
Eia nō naʻe, ma muli o ko lākou haki wikiwiki, hoʻonāukiuki nā haʻihaʻi maʻalahi i nā lele ikaika i nā pae kō kō, a me ka nui o ka ikehu, i loaʻa ʻole ka manawa e hana ʻia ai e ke kino, waiho ʻia i loko o nā waihona momona. ʻO ia ke kumu ke kamaʻilio lākou e pili ana i ka hāʻawi ʻana i nā huehue, ʻo ia ka mea, ʻo ka mea mua loa, he mau paʻakai kōpaka.
No ke aha e pono ai nā carbs lohi?
Pono ka wīwī (a paʻakikī paha) i ke kino. ʻAʻole like me nā huehue maʻalahi, wāwahi ʻia i lalo e ke kino me ka mālie. No laila, ʻo lākou ke kumu paʻa paʻa loa o ka ikehu, kōkua e hōʻemi i ka pōloli no kahi manawa lōʻihi a mālama i kahi pae kō kō mau.
ʻO nā kumu maikaʻi loa o ka lohi lohi nā mea kanu starchy, legumes, durum pasta a, ʻoiaʻiʻo, cereals a me nā kīʻaha. ʻO ka hoʻokomo ikaika ʻana o kēia mau huahana i ka meaʻai ʻaʻole wale e hāʻawi i ke kino i ka ikaika a me ka ikaika, akā kōkua pū nō hoʻi i ka mālama ʻana i kahi kiʻi nani a palupalu me ka hoʻoluhi ʻole iā ʻoe iho me nā meaʻai paʻa.
ʻO nā kumuwaiwai maikaʻi loa o nā carbohydrates paʻakikī
Buckwheat
He mōʻī wahine maoli ʻo Buckwheat o nā cereala olakino a me nā kālika momona! Ma waho aʻe o ka hiki iā ia ke hāʻawi i ke kino me ka ikehu no ka manawa lōʻihi, loaʻa i loko o ka buckwheat nā minelala kūpono he nui a me nā mea kikoʻī (e like me ka hao, magnesium, calcium, potassium a me phosphorus), nā huaora A, E a me ka hui B - loa nui no ka hana kūpono o ka ʻōnaehana a me ka hana o ka lolo…
ʻOiaʻiʻo, i mea e mālama ʻia ai kēia mau kumumea kumumea e like me ka hiki i ka palaoa i hoʻopau ʻia, pono e koho pono ʻia nā mea maka, e hoʻomaʻemaʻe pono a hana me ke kiʻekiʻe kiʻekiʻe. ʻAʻole kōkua kēia i ka mālama ʻana i ka waiwai kūpono o ka buckwheat, akā e hoʻopōkole hoʻi i ka manawa kuke. ʻOi aku ka maʻalahi ke kuke ʻana i ka palaoa i nā sachet i ʻāpana ʻia, e like me nā mea mai Makfa. ʻAʻole koi kēlā buckwheat i ka holoi ʻana, ʻaʻole pili i nā pā a ʻae iā ʻoe e helu koke i ka helu i makemake ʻia o nā lawelawe.
ʻO ka palaoa momi
ʻO ka bale momi ka mea alakaʻi i ka papa inoa o nā palaʻai pono. He kumu maikaʻi loa ia o ka phosphore, potassium, magnesium a me fluoride. Hoʻohui ʻia, ʻo ka bale momi kekahi ʻano "ʻōpio ʻōpio", kahi waihona o nā huaora E, PP, hui B a me nā amino acid pono (ʻoi aku ka lysine) - mea nui loa no ka mālama ʻana i ka ʻōpio wahine a me ka nani o ka ʻili.
No laila, Hana ʻia ka palaoa momi makfa mai nā mea kiʻekiʻe Altai kiʻekiʻe e hoʻohana ana i ka ʻenehana o ka haki mālie, i hiki ai iā ʻoe ke hoʻonui i kona pono no ke kino. ʻAʻole pono ia i ka holoi a presoaking paha, kahi mea kōkua i ka mālama ʻana i nā meaola a me nā huaora.
Grits ʻo Barley
No kekahi kumu, ʻaʻohe mea nui a pono ʻole no ke kino nā lāʻau bale, nā mea i hoʻohana ākea ʻole ʻia. Loaʻa iā ia he 65% mau wīwī lohi, ma kahi o 6% fiber, kahi mea pono a pono no ka digestion kūpono, nā momona momona momona, nā huaora D a me ka hui B (acid folic, pono nui ia no nā wahine), a me nā minelala he nui.
No ka mālama ʻana i kēia mau kumuwaiwai pono āpau, nā wikamina a me ka fiber, ʻaʻole i hoʻokau ʻia ka wili palaoa ʻo Makfa i ka wili ʻana a me ka anai ʻana - i ka wili maikaʻi loa wale nō. Hāʻawi ka hana kūpono a me ka hoʻomākaukau ʻana i nā huakaʻi barley i ka digestion maikaʻi, kahi piʻi o ka ikaika a me ka hana, a me ka mālama ʻana i kahi kino lahilahi.
Porridge palaoa
'Clelo' ia ka pasta Durum ma ke 'ano he kumu maikaʻi loa o nā kāpena lohi. Eia nō naʻe, aia kekahi mea koho ʻole hou aku - ka porridge palaoa. Mālama ʻo ia i nā waiwai pono āpau o ka palaoa durum, kahi kumu maikaʻi o ka ikehu ma ke ʻano he carbohydrate paʻakikī a kūpono ʻaʻole wale no ka hoʻomākaukau ʻana i nā kīʻaha ʻaoʻao maʻamau, akā hiki ke hana ma ke ʻano he mea ʻono maikaʻi no nā sopa a i ʻole nā mea lahilahi i ka ʻiʻo no ka hana ʻana nā cutlets a me nā kinipōpō.
ʻElua mau ʻano o nā hua palaoa i loko o ka hui ʻana o nā huahana Makfa: Poltavskaya a me Artek. Hana ʻia nā mea ʻelua mai ka palaoa durum ma o ka wili ʻole ʻana a me ka ʻoki ʻana i ka palaoa a i nā ʻanoʻano pōʻai, calibrated. Hāʻawi kēia ʻenehana iā ʻoe e mālama i ka nui o nā meaʻai a hōʻoia i ka kūlike a me ka wikiwiki o ka kuke ʻana.
ʻOiaʻiʻo, ʻaʻole i kaupalena ʻia kēia papa inoa haʻahaʻa i nā kumu o nā haʻahaʻa lohi e loaʻa i kā mākou ʻai i kēlā me kēia lā. Pono e hoʻokomo i nā huaʻai starchy, nā pī, a me nā hua kulina ... ʻO ka mea nui ke koho pono i kēia mau huahana ma ka hale kūʻai, e hāʻawi ana i ka makemake i nā huahana kiʻekiʻe a hōʻoia ʻia mai nā mea hana kaulana.
ʻO kahi laʻana, hana ʻia nā cereal Makfa āpau mai nā mea maka a me nā kiʻekiʻe kiʻekiʻe, a ua ulu ka hapa nui o lākou ma Altai, ke kikowaena kaolaola o Rūsia. ʻO ke kaohi koʻikoʻi maikaʻi, kahi mea kanu o kēia au me ka ʻenehana hou loa, a me ka hana pono ʻana i nā cereala āpau me ke ʻano akahai loa ... ʻO kēia mau papa hana pono e hōʻoia i ka hoʻomaʻemaʻe a me ka palekana ma mua o nā koina o GOST, akā ʻo ka maʻalahi a me ka maʻalahi hoʻi o ka hoʻomākaukau o nā meaʻai a pau a Makfa.
Ke hōʻoia hou nei kēia mau mea i ka manaʻo me ka koho kūpono o nā huahana, ʻo ka meaʻai olakino paha ʻaʻole pono wale nō, akā ʻaʻole maʻalahi a maikaʻi hoʻi!