ʻO ka'ōlohelohe-carbohydrate he kumu pono loa ia o ka pohō kaumaha, hiki iāʻoe ke hoʻokuʻu i kahi waihona momona, a ma ka manawa like e mālama ai i kaʻiʻo, kahi e pili nui loa i nā mea pāʻani. Akā naʻe,ʻaʻole iʻoluʻolu ke kino i kekahi kino ināʻaʻole ia e pili ana i ke kūpaʻa a me ka elasticity i hāʻawiʻia e nāʻiʻo.
He aha ka mea e hāʻawi ai i ka pilina o ka protein a me nā lā'aʻaʻahuʻahuā?
ʻO ka manawa koke e kūpono ana e'ōlelo aku i kaʻaiʻana o keʻano o ka'aleʻalepa i ka maopopoʻole no ka poʻe e kali ana i nā hualoaʻa wikiwiki a me ka haʻahaʻa haʻahaʻaʻana i ko lākou mau lima. ʻO kēia pūnaewele meaʻai e pili ana i kahi o ka malama e loaʻa ai nā hopena maikaʻi,ʻoiai, i kēia manawa, e loli ka holomua:ʻaʻole e mālie ke kaumaha, akā, e holo mālieʻo ia e like me ke kulekele. Eia hou,ʻaʻoleʻoe e loaʻa i nā hopena ināʻaʻoleʻoe e helu i nā calories i kēlā lā i kēia lā aʻai malū loa e like me ke kumumanaʻo.
ʻO kaʻai o ka hoʻohui-protein-carbohydrate he hōʻailonaʻoʻehā lā e hana houʻia. ʻO nā lā muaʻelua he pūmua. No lākou, ke kino i pau i ka loaʻaʻana o ka ikehu mai nā'ōpiʻa, ua kūkulu houʻia no kahiʻano hou o ka metabolism a ma keʻano e koho ai ka puna kumu i nā waihona momona. Eia naʻe, uaʻike ke kikowaena i kēia kaʻina hana kūlohelohe a ke hoʻohaʻahaʻa nei i ka hopena o nā kaʻina hana make, no laila, e lōʻihi nā manawa hoʻomalu.
I ke kolu o ka lā, hui pūʻia ka meaʻai, a hoʻolōʻihi ke kino i ka hana o kaʻokiʻana i nā waiwai momona, akāʻaʻole e ho'ēmi i ka liʻiliʻi metabolic (metabolism).
ʻO ka hā o ka lā - carbohydrate, no ka mea, he manawa ka hoʻomeheuʻana o ka'ōpiopio, hoʻololi ikaika i nā glucohydrates i loaʻa (maʻaneʻi) a hoʻomaka hou ka hanana.
Hana hou i kēia kelepona ma hope o ka hopena e hoʻoholo i kēia mau hopena a pau, no ka hopena o ka momona momona, mālama mauʻia, akā i ka hopena, loaʻa iāʻoe ka mālamaʻana i kahi mass muscle me kahi momona momona maikaʻi.
Kaʻaiʻana o ke kalokalo-carbohydrate: hōʻike
Ma kahi o 20% o nā kānaka i hoʻoholo i kēiaʻai,ʻaʻole lākou eʻike i nā loli maikaʻi. ʻO kēia ke kumu o ka hāʻawiʻana i nā hopena maikaʻiʻo ka protein-carbohydrate inā wale nō e hoʻokōʻia nāʻano a pau loa, aʻo ka mea nui loa -ʻo kāu meaʻai e pili pono i nā palena o ka calo i hoʻonohonohoʻia e ka'ōnaehana a me ka lakene o nā meaola, nā momona a me nā hamoʻa. Hiki paha kēia me ka helu kūpono a me ka pololei o ka helu kaloila o nā meaʻai a pau a mālamaʻia i kahi meaʻai.
Ināʻoe e hana pono i nā mea a pau, hikiʻole i ka pūnaewele ke hāʻule, no ka mea, he kūʻokoʻa nā helu a pau i kūpono i kou kino.
ʻO keʻano pāʻani-kaʻahuʻeluʻa: menu
ʻO ka meaʻai o ka'eneʻeneʻa a me keʻano o ka'aleʻaleʻa he mea maʻamau. E helu mua i ka lakene o nā pali. No ka hanaʻana i kēia, hoʻonui i kāu kaumaha i makemakeʻia (ʻo ka mea nui, he maoli a he pololei kēia kiʻi) no nā heluna i hoʻonohonohoʻia:
- I nā lāʻelua mua, i ka manawa o ka meaʻaiʻoi loa o ka meaʻai,ʻo ka nui o ka meaʻai i ke kakahiaka he 3-4 grams i 1 kg o ke kaumaha i makemakeʻia, a me nā haʻalulu - 0-1.5 grams ka kilokika.
- ʻO ke kolu, ka'awelika no nā'ōpalu i ka lā e hōʻike ana i kahi kinipona i ka nui o 2-3 maumu i kēlā me kēia kilokika, a me nā haʻalima - 2-2.5 grams i ke kilokika.
- ʻO ka hā o ka lā,ʻo ia ka mea waiwai nui i kaʻai kai,ʻo ka nui o ka protein - 1-1.5 grams i kilo kilokika, ka nui o nā'ōpona - 5-6 mau kapeka pākahi.
No laila, ināʻo kāu pahuhopu ke kaupaona he 50 kg, a laila loaʻa iā mākou:
- i nā lāʻelua mua - 3 * 50 = 150 g protein, maximum 1.5 * 50 = 75 g mau lāʻau'aleʻa;
- i ke kolu o ka lā: 2 * 50 = 100 g mau meaola, a me ka nui o nā huaʻaleʻa;
- ma ka lāʻahā: 50-75 g puna, 250 g mau lāʻauʻala.
Loaʻa kēiaʻike, koe wale nō ka hanaʻana i ka diary o ka meaʻai a me ka heluʻana i kāuʻai i mea e komo ai i loko o ke kumumanaʻo i manaʻoʻia.