Fast carbohydrates a lohi carbohydrates: aha ka ke unuhi?

Ke kūlana o nā carbohydrates i loko o mākou meaola pilikia e overestimate. Ka mea, e hāʻawi iā mākou me ka ikehu, a ua hoolilo ia laila, ma luna o ka hana o nāʻiʻo, hahana maoli nō kēia kino, ka noʻonoʻo 'haʻawina. Ke kaumaha ma muli o ka mämä holo o ka kaʻaluna ma ke kino, e māheleʻia carbohydrates i hoʻokēʻai a me ka lohi. He aha ai pihaʻi me ia, a pehea ka mea oko?

Fast carbs: pros a me ka hooluolu

No ka mea, o kona ikehu waiwai o carbohydrates i noʻonoʻo no ka mea kumu o kanaka nutrient. E like me ka World Health Organization, i ka helu o ia i loko o kā mākouʻai e ia ma ka liʻiliʻi loa 50-60%. Nolaila, ia mea nui ke koho iʻai i loaʻa carbohydrates.

I ka papa kuhikuhiE kumu o carbohydrates i ka berena a me ka palaoa me nā huahana, likeʻole kiliala, uala, legumes a me kō, a me nā huahana i loaʻa ia. A no ia iloko o ka hoʻokēʻai carbs?

Mua a poʻokela, mea kō a me keʻano o nā mea haku. Nō hoʻi, nā huahana i loaʻa ka hoʻokēʻaiʻana carbohydrates nā pala maiʻa, watermelons, ka meli, paʻi hua waina, keʻokeʻo i ka berena, melons, maloo fiku. Carbohydrates na i loko o ia mau mea, koke ke kemu ma ke kino. Akā, ka mea, ke ole e like me ka maikai e like me ka mea āu i mua kilohi. Ke kino He He nui ka nui o ka ikaika i ua luku loa koke. Loaʻa pākeu huli i loko o kaikea, a laila, i ka ballast no mākou kino. No laila, na ka "hookeai" carbohydratesʻai paipai e hoopau iʻia. Inā 'oe e nui hoʻohana i ka kōpaʻa, ho'āʻo e puku ia me huahana e like me marshmallows paha marmalade - ka mea, e hookeai carbohydrate maʻiʻo ma lalo iho nei.

Ma ka carbohydrate maʻiʻo o ka ua huahana kanawai a me ka hana o ka la hoomalolo. No laila, ka uala, a i nā hookeai carbohydrates, ia mea "e noho malie hoi" hoolapalapaia. Akā, i ka pulehuʻuala a me ka 'ōlelo Palani fries i hoolilo ikaika. ʻO ia pili i ke kanaka kūʻai lāʻauʻino. A me ka palaoa a me ka semolina, laiki a me kiliala nā kumu o ka hoʻokēʻaiʻana carbs sayings wale nō ma hope. ʻO kekahi mea mea i kā lākou mau maka oukou ia meaʻaʻa e i kekahi mau.

I ka Ia manawa, mākou e ole nana i huahana i loaʻa ka hookeai carbohydrates, wale nō me ke kumu o ka pilikia. No ka laʻana, ma lalo kiʻekiʻe stress a me ka luhi, ka mea, ua paʻa mau, like koke hoolako i ke kino a me ka nui nui o ka ikaika. Pinepine Pono ia a me kā mākou lolo, a i pau ai 25% o ka huina ikehu komo i ke kino, mai carbohydrates. No Pono ia huahana ma hypoglycemia ka wā hoʻomaka koke hāʻule koko kōpaʻa pae. Ma keia kulana, ka mea hana e like me "mua kōkua".

Pehea e hoʻomaulia i ka nui o carbohydrates i loko o kaʻai

Me ka pili ana i ka mauʻai o ke ola i ke kanaka, a laila ka mea mea kupono i ke alo o kaʻai i loaʻa ka carbohydrates i na mea a lōʻihi. Mau nā wholemeal berena, ota, bale, na ohia, squash, peaches. I kali carbohydrate kumu manaoio leafy greens, Fish, onions. A hiki aku ka mea, e hoʻohana i ke koko monakō kokoʻilikai i nā. No ka mea, ua hoʻopōaiapuni kali carbohydrates i koke aku, i ke kino hana ka ikehu lako. Loaʻa iā pili lohi carbohydrates a me ka naʻau i loko - i ke kanaka Kahalaopuna mālie a me ka 'O ke kaulike.

Pehea e hoʻomaulia i ka pau e pono ai ka nui o carbohydrates i loko o kaʻai? Hoʻomālama ma ka hōʻike muaʻia aʻe 50-60%, e pono e hoomanao e pili ana i kou Aloha Hawaii. Inā 'oe e' Imi komo ma ka 'imi naʻauao hana, a no ka hoʻoneʻe i ka hailona, na carbohydrates kou kino nele hou. No hoi e lohe, e nā hoailona e like me ka glycemic inideka (GI). Ua? Ac? Ia e kānakaʻepekema, e hooholo i ka uku o ka kaʻaluna o carbohydrates ma ke kino. Inā ia mea ma lalo 40, alaila, o ka huina hoonui he kali koʻu carbohydrates, ina oi aku mamua o 60 - ke koho wikiwiki loa. Papa o glycemicʻai , e kōkuaʻoe hoʻoholo a ka poʻe, a ma ka mea e e komo i loko o kāuʻai.