Kela la i keia kūmau o nā bipi kūpaluʻia, a me nā nā polokina carbohydrates (i ka ho omaulia papa)

I mea e hiki ai oe i ka pololei ka pāʻana i kou kaumaha, ia mea,ʻaʻole nui ina paha oe e ho'āʻo ana e ike no ia, a hōʻike degere i ke kākoʻo 'oe i loko o kekahi ano e pono e ike i ka mea a ka mea i kela la mämä o ke kaikea kuniʻia, kumuʻiʻo a me carbohydrates. I ka papaʻaina, e kōkuaʻoe e hana ai me ia i loko o ka jiffy.

Rule helu hoʻokahi: ke ki i ka pomaikai nui - ke koena akau

A pau i ke kino o ka pono no ka mahuaola, anakahi iki, a me ka nunui-ke keʻena, a papa, i pololei kanaka. No laila, mai ka hapanui o na helu ma ke ana o "i kela la ana o nā polokina, i ka momona, a me nā carbohydrates" ua i ma lalo o ka mau awelika kanaka, ma hope o ka iki oe e ike ia pono kou kino ka, a e e hiki ke iki hoʻomaʻa i kekahi polokalamu wale nō no lakou iho.

Ke simplest haʻilula BZHU hiʻohiʻona (nā polokina a me ke kaikea a, carbohydrates) - mea e pili ana 1: 1: 4. Akā, ka mea, aole i pono a pau, e like me ka mea i loko o kaʻai hilinaʻi nui ma luna o kou mau makahiki, ke kaupaonaʻana, ola mika a me nā hualoaʻa i kou makemake, e loaʻa ai. No laila, ina e makemake nui au mamuli e aʻo pehea e pono hana i kēia haʻilula i loko o kouʻai, e ka nānā i kēlā me kēia o kona eiiiiiaiou kaawale.

nā polokina

Kumuʻiʻo - he nui ke keʻena o nā nā'aʻaʻa o ke kanaka kino. Ma na keiki, ka mea e pono ai ka ulu ana i loko o ka makua - no ka'aʻaʻa e noho. Ka 'ole o nā mea a pau nā polokina EIAaAO okoa'amino nāʻakika, kēlā kanaka mea he pono.

He makemake ko kumu o ka kumuʻiʻo mai kekahi hanana kau aminokislo - He hua pisetakia, ulu mānoanoa, soy waiu, keʻokeʻo ai moa a me Tureke, ka iʻa, haʻahaʻa-momona paʻi waiūpaʻa a me ka 'ē aʻe kaʻawaʻawaʻana haleʻuwī waiū huahana, ka waiu.

E koho i ka nui o ke kumuʻiʻo, hoʻohana 'ana i kou kaumaha

Na kela la i keia uku o ka hokii o nā polokina mea ma ka uku ana o kekahi, a me ka hapalua nā huna o ke kumuʻiʻo no kilogram o ke kino ke kaumaha. He pono ia 30-35% o ka huina nā polokina he holoholona ka molekumu o, a me ka mea i koe - mea kanu. Penei, ina he kanaka makua ke kaumaha, no ka laʻana, 70 kilogram no lā ka mea pono hoʻopau 105 nā huna o ke kumuʻiʻo, wale i ka hapakolu o ka a, oa. E. 35 nā huna, e ia o ka holoholona kumu.

kona kaikea a

Loa aʻe - ka mea, ua manaoio aku no lakou i ka momonaʻai ana ke pilikia wale oe ia oe iho a me kou huahelu. Na ka papa kuhikuhiE mea - a pau e ia i ke ana. Bipi kūpaluʻia, ua nui no na kanaka kino, no ka mea, me ia, he nui aeee hiki ole kuleana pili i maʻamau.

All bipi kūpaluʻia, a wale nei ma ke ano maoli, ua mahele ia i paʻa kūhohonu loa a me ka unsaturated, ka mea, ua nānā 'ia e ka lākiō o ka momoma nāʻakika a me glycerol i loko o ka haku mele' ana.

ekolu nui polyunsaturated momoma nāʻakika i ke kino pono no ka maʻamau functioning - o ka Omega-3, Omega-6 a me ka Omega-9. Oe ke loaʻa iā lākou i loko o ka iʻa, kaʻuala anoano, nō mea kāhinu, (ʻoliva, almond).

Paʻa kūhohonu loa i ka momona, i koho 'ia ma ka pololei hoakaka dala, kūhohonu loa i ke kino a me ka pono ikehu. Akā, e akahele, he nui nui o ka paʻa kūhohonu loa momona i loko o kaʻai ka poʻea pau i ka hoʻomāhuahua mau ana i palapala moʻopane o ka naʻokoko ma na paia o na moku koko.

E ahaʻia ana ina e loa hoʻopau ke kaikea a?

Ua mea i ke kumukuai o ke ho'ēmi i ka palena iki o ka nui o ka hokii, a no laila,-kapaia māhū bipi kūpaluʻia, e like me kā lākou maikaʻi ia ma ke kino,ʻaʻole hiki ke kapaia he luawai. Pinepine, i kēia mau mea momona a pau loa imua i loko o kaʻepa palaoa, me nā huahana, o ka oi aku ma ka margarine.

RDA o ka momona no na kanaka - 100-150 nā huna no na wahine - 85-115. No ka mea kūpuna ka mea, ua waiho e emi i ka momonaʻai ana i 70 nā huna no ka lā.

I ka nele o ke kaikea e emi i ka pono e hoʻonele, pilikia a me ka Central ko mākou hopohopo'ōnaehana, na naau oʻu pilikia a me duodenal ulcer.

Excessive ke alo o ke kaikea i loko o kaʻai,ʻo ia ke kumu o ka mahuahua koko naʻokoko pae, obesity a me ka ho'ēmiʻana o ka iaiyoe.

carbohydrates

Carbohydrates i kekahi o na kumu nui eiiiiiaiou o ko mākou kela la i keiaʻai. Eia hoʻi, ka mea, o kekahi o ka loa nui kumu o ka ikehu. Ia mea ke kumu o ka ka ho'ēmiʻana i loko o ka nui o ka carbohydrates lukuʻia i ole pono e ole. He oi nui e aʻo pehea e koho i ka "pono" carbs.

Ka ikaika i ua lako no ka lā i loko o ke kino o ke kanaka, o ka hola ekolu-lima o ka pono i na mea e pono luna 'carbohydrates kekahi hapaumi - aie i ka noʻonoʻo, a me ke koena - ke'ā o nā polokina a me nā bipi kūpaluʻia. No laila, ka mea i kela la uku o ke kumuʻiʻo a me carbohydrates i loko o kouʻai pono pono hoʻopili like me ka helu o ka momona.

All carbohydrates i hiki wale nō ia ma luna o kou papa, puunaueia i ekolu nui nā pūʻulu: monosaccharides, polysaccharides a me oligosaccharides. mea a pau o ka ia nui no mākou kino, a me kekahi nā polokina a me nā bipi kūpaluʻia hoʻi e hiki ole ke kemu. Ka nui loa o ko lakou komo ana i ke kino o carbohydrates - ia monosaccharides a me disaccharides. E ao i ka wa a ko lakou komo ana i ka excessive kō kou kino, kekahi hapa o ka mea hiki ke loaa i na nāʻiʻo a me ka akepaʻa like glycogen.

He aha aʻe nā carbohydrates?

Nō hoʻi, e like me ka manawa a me ka uku o ka? Iecaianoaaiiie o ka ikaika ma ke kino, e māheleʻia carbohydrates i hookeai a me ka lohi (paha, e like me ka mea i kapaia, o ka poe noonoo ole a me ka eiiieaena).

Ae hoolohi carbohydrates e lilo i mālama 'hapa o kou kela la i keiaʻai, akā, hou, mai overdo i ka nui o keia waiwai hilinaʻi nui ma luna peheaʻeleu Aloha Hawaii e alakai. Naʻe, i ka awelika i kela la ana o carbohydrates - ma kahi o 350-500 nā huna, i hou.

Kekahi o ka loa ole o nā 'elele o ka hoʻokēʻai carbs mea kōpaʻa, e like me kona' ole i elua wale nā lātoma - ka monakō koko a me ka fructose. Fast carbohydrates (nā 'ano o nā meaʻono hoʻi, hua, muffins, etc. a pela aku ..) anei ke kemu me ka instantaneous māmā holo o ke koko kokoke koke ma hope o mākouʻai, akā, nalo me ka hiki wawe ka mea, me ka pukaʻana. Nolaila, he mea pono, ināʻaʻole loa, a laila, ma ka liʻiliʻi loa i mea i hiki ke hoʻopau mai kouʻaiʻai oversaturated hoʻokēʻai carbohydrates. E hoomanao, hookeai carbohydrates - i ka papa kuhikuhiE initiator o obesity. Nolaila, ina e makemake e kū kaʻawale hoʻomaulia i ka kela la i keia mämä o ke kaikea, a me ka kumuʻiʻo carbohydrates, eʻoiaʻiʻo nō ia e lohe ana i ka hala.

E like me ka mua, ua Komo 'lohi carbohydrates i loko o ke koko ma luna o ke kahawai o ka nui hou manawa au, akā, e hana a ka mea,' o ka oi kōā kaulike, a me ka momona waihona waiwai o ke kino ua ole a hoʻopiha nō.

Na kela la i keia uku o nā bipi kūpaluʻia, a me nā nā polokina carbohydrates: i ka ho omaulia papa

Ka mea nui wale nō i loko o kaʻai - ka mea, o ka pono koena BZHU, i ka papaʻaina helu o ka i me ka nānā 'ʻano nui ma kou mau makahiki a me ka I Aloha Hawaii. E hoomanao, i ka pau o ka wahi eaioiuo, a no kou kino wale mea,ʻaʻole i ka loa hoʻopau mai kouʻai a pau ano o ka hewa, e waiho i kekahi mea akā,ʻai a me nā lau mulea. I ka papa kuhikuhiE a me ka pahuhopu nui - ke e maopopo lea ai i ke kino pono ke dala akau loaa o ka mahuaola i ia ai.

No nā keiki a me nā kiʻekiʻe loa kela la i keia uku o ke kaikea, a me ka kumuʻiʻo carbohydrates (Table i hoikeia ma lalo nei) i kekahi me ka nui loa. It E e ia i loko o noonoo. Inā 'oe pololei ma hope a pau o ko ka luna manaʻo kōkua, oe e ike i ka i ka ho omaulia ana o ka mea i kela la koi o ke kumuʻiʻo, i ka momona, a me nā carbohydrates - ia mea, ma ka mau, alodio kupono. A me ka pōmaikaʻi, mai ka mea nui, loa nui loa!

Ia oe ka mea, ua oi pono ka mea pono no oe ke koho, ma lalo o ka wahi o ka momona, kumuʻiʻo a me carbohydrates. Table no ka na kanaka a me na wahine kekahi mau mea a pau e pono ai nā loina.

ka hopena

Mau pono manaʻo ma luna o kou 'ike no. No ka laʻana, loaʻa nō nā bipi kūpaluʻia, a carbohydrates ua ole e waiho no ka mea, i ka wā e loaa i ka popo palaoa huina a me ka ia, a me kekahi kino hoomaka mua i ka hālāwai hope o carbohydrates, no ka mea, i kēia mea, pono loa e emi manawa ma mua o ka aaioee o kona kaikea a. Pela, ke kaikea a i wale waiho i loko o ke koe nō.

Carbohydrateʻai ana ma hope o eono a ehiku ka hora i loko o ke ahiahi mea maikaʻi, e kali, a hoi hoʻopau, i ke ahiahi o ka pūnao loaʻa he uuku ke kua'āina, a no laila, hoʻokō 'carbohydrates i ole i maopopo, a me ka insulina ua hookuu ia i loko o ke koko ma ka oi.

Inā 'oe makemake, no ka laʻana, e lilo ke kaupaonaʻana, e haawi mai ma ka manawa, mai na mea carbohydrates, a me nā bipi kūpaluʻia i maikaʻi loa hoopauia mai ka hua pisetakia, a me ka iʻa. Nō hoʻi, kali i ka helu o ke keʻokeʻo laiki a me ka uala.

A e mālama i ka pā koena e e nui maʻalahi e pono mau hōʻailona i ka kela la i keia koi o nā bipi kūpaluʻia, a me nā nā polokina carbohydrates. I ka papaʻaina i ka ia manawa oe e lilo i paʻa mau hoalawehana.

A ia oe i ka hoʻomaka ka mea, ua oi aku ka pono, e kū iho, e ho'āʻo e hoʻomaka i ka ai diary. Ma ia oe, e kākau iho nā mea a pau e ai i ka lā. A e ole e poʻe hōʻike, akā, no hoi e hana, a ma muaʻai e kaupaona'ōhui, a ho omaulia i ka nui o ka mea, kumuʻiʻo, bipi kūpaluʻia, a me nā carbohydrates calories. Wale keia e e maoli pono, no ka mea, i kou hoi-laila, i ke kino pono mai e, ka lapuwale! Loa poina i ka mea, he wahi no o nā polokina, i ka momona, a me nā carbohydrates, a hoʻi pono i ka hope.