ʻO ke alakaʻi kumu no nā Carb Blockers: ʻO nā mea āpau āu e pono ai e ʻike

Ua loaʻa i nā Carbs kahi rap maikaʻi ʻole i nā makahiki i hala iho nei, akā ʻaʻole makemake nā mea a pau e haʻalele iā lākou.

No ka hoʻoponopono ʻana i kēia pilikia, ʻoi aku ka nui o nā poʻe e huli nei i nā mea hoʻopaʻa kala. ʻO kēia mau mea hoʻohui, i kūʻai ʻia e like me nā mea hoʻohui paona, ke ulu nei i ka kaulana me nā ʻōlelo hoʻohiki hiki iā ʻoe ke ʻai i ka pasta a me ka berena āu e makemake ai me ka hopena ʻole.

He mea maikaʻi loa ka ʻoiaʻiʻo, ʻeā? E heluhelu e ʻike inā he mea kupanaha kēia mau mea hoʻohui e like me ke kani ʻana.

He aha ka mea pale kalapona?

Hana like nā mea pale karbi i ko lākou inoa… ho'ōki lākou i kou kino mai ka ʻeli ʻana i nā kaʻa.

ʻIke ʻia hoʻi ʻo ka starch blockers, carb blockers blockers i nā enzymes e pono ai ʻoe e wāwahi i lalo a e hoʻoheheʻe i nā ʻakika.

Ke ʻai ʻoe i nā waiʻaleʻa paʻakikī, ʻaʻole hiki i kou kino ke hoʻomoʻa iā lākou ke ʻole e wāwahi ʻia i loko o nā kō maʻalahi. A hiki mai kēia haʻihaʻi ma muli o ka enzyme digestive i kapa ʻia ʻo amylase.

ʻO nā mea hoʻopaʻa karbeki he amylase inhibitors.

Ke lawe ʻoe i kēia mau mea paʻa, pale ʻoe i ka enzyme alpha-amylase (i loko o kou kohu) mai ka hoʻopili ʻana i nā starches a wāwahi iā lākou i loko o nā ʻakika maʻalahi i hiki i kou kino ke komo.

Ma ka pale ʻana i ka hiki o kou kohu ke hana i ka amylase, e hana ana kēia mau haʻalulu paʻakikī i loko o kou kino me ka ʻole e hoʻokiʻekiʻe i ke kō koko a i ʻole ka hāʻawi ʻana i nā calorie.

ʻOiai ʻo ka hapa nui o nā mea hoʻohui meaʻai i kēia lā e kālele ana i ka hoʻomaikaʻi ʻana i kāu metabolism e hoʻoheheʻe i nā calorie ʻoi aku ka maikaʻi, hoʻolaha nā carb blockers i ka manaʻo e hiki iā ʻoe ke ʻai i ka nui o nā kalapona. me ka helu ʻole ʻana iā lākou he calories.

ʻO ka ʻepekema ma hope o nā mea hoʻopaʻa karb

ʻElua pūʻulu nui o ka carbohydrate: paʻakikī a maʻalahi.

Loaʻa nā ʻakika maʻalahi i nā meaʻai i hana ʻia e like me ka lole, nā mea inu ʻoluʻolu, ka waiū, a me nā hua.

ʻO nā ʻakika paʻakikī nā meaʻai me ka waiwai kūpono, ʻoi aku ka nui o ka fiber a me kahi kaʻina hoʻoheheʻe lohi.

ʻO nā hiʻohiʻona o nā haʻahaʻa paʻakikī e pili ana i ka palaoa, quinoa, broccoli, a me nā pī ( ¹ ).

Ke hoʻomaka ʻoe e nau i ka waiʻaʻaʻa paʻakikī e like me ka pasta, ka ʻuala, a i ʻole ka ʻuala, hoʻomaka kou kino e hana i ka enzyme digestive alpha-amylase ma o kou ʻōpū kohu. Hoʻomaka kēia i ke kaʻina hana o ka hoʻololi ʻana i nā ʻakipaʻa paʻakikī i loko o nā carbohydrate maʻalahi.

I ka wā e hoʻokaʻawale ai kou kino i nā waiʻaleʻa i loko o nā haʻahaʻa maʻalahi, e komo ka meaʻai i loko o kou ʻōpū. ʻO kēia kahi e pāʻani ai nā blockers carb.

ʻO ke kaulahao o nā waiʻaleʻa maʻalahi i hoʻopili pū ʻia, ʻo ia ke ʻano o nā ʻakika paʻakikī. No ka hoʻomoʻa ʻana i nā ʻakika paʻakikī, pono nā enzyme o kou kino e wāwahi iā lākou.

Ma hope o ka ʻai ʻana, hiki i nā mea paʻi kaʻa ke kōkua i ka hoʻōki ʻana i nā enzyme digestive mai ka wāwahi ʻana i nā ʻakika i loko o nā ʻāpana kōpaʻa liʻiliʻi, ʻike ʻia hoʻi ʻo nā carbohydrates maʻalahi. E hele pololei ana kēia mau ʻakipaʻa paʻakikī i ka ʻōpū nui me ka ʻole e wāwahi ʻia i loko o nā ʻakika maʻalahi.

Ke hana ʻia kēia, ʻaʻole lākou e hāʻawi i nā calorie a ʻaʻole hoʻonui i ke kō koko.

ʻO kēlā ʻōlelo, kōkua wale nā ​​mea pale starch me nā kaʻa paʻakikī, ʻaʻole nā ​​kaʻa maʻalahi.

He aha keʻano o kēia?

ʻAʻole hiki iā ʻoe ke ʻai i nā mea ʻono a me ke kō me ka ʻole o ka hopena, ʻoiai me nā mea paʻa kaʻa.

ʻO ka mea hoʻohui hoʻopaʻa kalapona maoli kaulana loa

Hana ʻia ka hapa nui o nā mea pale starch mai kahi hua piʻi: ʻo ka mea maʻamau ʻo ia ka ʻāpana pīni keʻokeʻo keʻokeʻo i kapa ʻia ʻo Phaseolus vulgaris ( ² ).

Inā ʻoe e nānā ma ka pūnaewele a i ʻole ma kāu hale kūʻai kumulāʻau kūloko, e ʻike ʻoe kokoke i nā mea hoʻopaʻa kalapona āpau e hoʻohana i ka ʻāpana pīni keʻokeʻo keʻokeʻo ma ke ʻano he mea nui. ʻOiai ke kūʻai aku nei nā mea hana hoʻohui i nā ʻano hana like ʻole, ʻo ka ʻāpana pīni keʻokeʻo keʻokeʻo wale nō ka mea i loaʻa nā hōʻike a me nā noiʻi e kākoʻo i kēia mau koi ( ³ )( ⁴ ).

Hana ʻia nā ʻāpana pīni keʻokeʻo ma ke kāohi ʻana i ka hana ʻana o ka enzyme e pono ai ke hoʻoheheʻe i nā starches.

Ke hoʻopaʻa ʻia ka ʻai pīni keʻokeʻo keʻokeʻo i ka amylase mai ka wāwahi ʻana i kēlā mau meaʻai paʻakikī āu e ʻai ai, e hele ka meaʻai ma kāu ʻāpana digestive me ka ʻole e wāwahi ʻia i loko o nā haʻalulu maʻalahi.

Hoʻokahi haʻawina i nānā i 60 poʻe ma kahi hoʻonohonoho i hoʻonohonoho ʻia, pālua-makapō, placebo-controlled. Ua ʻike ʻia ka hoʻāʻo ʻana ua nalowale ka poʻe i ʻai i ka pīni pīni keʻokeʻo i ʻekolu paona momona o ke kino mālama ʻia ka lean mass.

ʻO ka nui i manaʻo ʻia o ka extract bean kidney keʻokeʻo he 1,500 a 3,000 mg i kēlā me kēia lā. Inā ʻoe e noʻonoʻo ana i ka lawe ʻana i kēia mea hoʻohui, ʻo kahi maʻamau maʻamau he hoʻokahi a ʻelua capsules, kēlā me kēia me 500 mg ( ⁵ ).

Ma kahi hoʻopaʻa haʻawina placebo ʻelua makapō ʻē aʻe, ua hoʻopaʻa maikaʻi ʻia ka mea hoʻohui i ka pīni keʻokeʻo keʻokeʻo i nā ʻakika, e hāʻawi ana i ka awelika o 3lbs/7kg i nalowale, ʻoiai ua loaʻa i ka hui placebo he 1,35lbs/3kg ( ⁶ ).

Pehea ka hoʻohana ʻana o kou kino i nā kalapona no ka ikehu

ʻO nā macronutrients ʻekolu (protein, fat, and carbohydrates), hoʻopau mua kou kino i nā kalapona no ka ikehu no ka mea ʻo ka glucose ke kumu ikehu makemake o kou kino, ʻoiai inā ʻaʻole ʻoe. hoʻopili ʻia i ka momona.

Ke ʻai ʻoe i nā haʻahaʻa paʻakikī, hoʻokaʻawale kou kino iā lākou i ka glucose, a laila e komo i loko o kou koko ma o kāu ʻōnaehana digestive. Ke komo ka glucose i ke kahe koko, hōʻailona ke kino i ka pancreas e hana i ka insulin. ʻO ka insulin kahi hormone e hōʻailona ana i nā cell e komo i ka glucose no ka ikehu a hoʻoponopono i ka nui o ka glucose i loko o ke koko.

I ka manawa i loko o kāu mau keena, hoʻololi ʻia ka glucose i ikehu. ʻO kēlā me kēia glucose i hiki ʻole i kou kino ke hoʻohana no ka ikehu ua hoʻololi ʻia i glycogen (waihona glucose) a mālama ʻia i loko o kou ake a me nā ʻiʻo. ʻO ka mea hiki ʻole ke mālama ʻia, lilo ia i momona kino.

Hoʻokuʻu wale ʻia ʻo Glycogen i ka wā e hāʻule ai ke kō koko ma lalo o kahi pae, e hōʻailona ana i kou kino e pono ai ka ikehu. Ke hāʻule kou pae kō koko, hoʻokuʻu kou ate i ka glycogen.

ʻO kēia pōʻai hou e hōʻoia i ka loaʻa ʻana o ke kumu o ka ikehu i kou kino.

Ke hoʻopaʻa ʻoe i nā ʻakika, hoʻomaka kou kino e nānā i nā kumu wahie ʻē aʻe no ka ikehu. I ka hopena, hoʻomaka ʻoe e wāwahi i ka momona meaʻai a me ka momona o ke kino no ka wahie ma o ke kaʻina i kapa ʻia ʻo beta oxidation.

ʻO ka Ketosis ka huaʻōlelo metabolic no ka mea e hoʻomaka ai ʻoe e hoʻohana i nā ketones a me nā ʻakika momona i wahie no kou kino ma mua o ka glucose mai nā kaʻa.

Ka pōʻino o ka hoʻohana ʻana i ka carbohydrate

ʻO ka pahuhopu o nā mea hoʻopaʻa kalapona ʻo ia ka pale ʻana i nā kalapona mai ke komo ʻana e kou kino. Akā, he aha ka hewa o ka carbohydrate?

Ke ʻai ʻoe i ka nui o nā calorie, ʻoi aku ma ke ʻano o nā haʻalulu maʻalahi, hiki i kou kino ke hiki ke mālama i ka glycogen. E huli ana ke akepaʻa i ka hoʻololi ʻana i nā waiʻaleʻa i hoʻopaʻa ʻia i ka momona i hiki iā ia ke lawe i ka ikehu keu aku i nā pūnaʻi momona o kou kino no ka mālama lōʻihi.

E hoʻokuʻu aku kāu mau momona momona i kēia ikehu i kēlā me kēia manawa e pono ai. A ma ka ʻai ʻana i nā calorie ʻoi aʻe ma mua o ka puhi ʻana o kou kino, e hoʻomau ʻoe e hoʻohui i ka momona i kou kino.

Hoʻopili pololei ʻia ka ʻai ʻana o ka carbohydrate i ke kiʻekiʻe o ke kō koko koko, ʻoi aku hoʻi ma ke ʻano o nā kō maʻalahi. ʻOiai ke hana nei ka glucose i kumu wahie no nā cell ma nā pae maʻamau, hiki iā ia ke hana i mea make ke loaʻa ke koena.

Hiki i ke kiʻekiʻe o ke kō koko kiʻekiʻe ke hoʻomake i kāu pancreas e pana i ka nui o ka insulin e mālama i ka glucose a pau i loko o kou koko. Akā hiki i kāu pancreas ke hana ʻelua wale nō ka lōʻihi no kekahi manawa. I ka wā lōʻihi, ke kiʻekiʻe o ke kō koko a me ka pae o ka insulin e alakaʻi i ka pōʻino o nā cell pancreatic a, ʻoi aku ka nui o ka pale ʻana i ka insulin.

ʻO kahi hoʻohui multifaceted

ʻOiai ke kūʻai nui ʻia nei nā mea paʻi kalapona ma ke ʻano he kōkua hoʻemi kaumaha, ua hōʻike kekahi mau haʻawina he nui aku nā pōmaikaʻi iā lākou ma mua o ke kōkua ʻana iā ʻoe e lilo i mau paona.

Hōʻike ka noiʻi e hiki i kēia mau mea hoʻopihapiha ke kōkua i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko a hoʻoponopono i ka hana hormone.

pae koko koko

No ka mea, ke kāohi nei nā mea hoʻopaʻa kalapona i ka hoʻoemi ʻana i nā haʻahaʻa paʻakikī, hana pū lākou i nā pae haʻahaʻa ke kō nui i ke koko i ke kino.

Ua ʻike ʻia kahi haʻawina ua kōkua ke ʻano o ka pīni keʻokeʻo keʻokeʻo e hoʻohaʻahaʻa i ka glycemic index o ka berena keʻokeʻo. ʻO ka hopena, ua ʻike ʻia ka ʻāpana pīni keʻokeʻo e kōkua i ka hoʻomaʻamaʻa ʻana i ke kō koko koko ma hope o ka ʻai ʻana i nā ʻakika maʻalahi.

ʻOiai hiki ke hana ʻia nā carb blockers i ka wā pōkole, ʻaʻole pono ʻoe e lawe i kēia kumulāʻau no ka wā lōʻihi.

Ma ka hahai ʻana a ʻai ketogenic haʻahaʻa haʻahaʻa, Hiki iā ʻoe ke ʻike i nā hopena ʻoi aku ka maikaʻi ma mua o ka lawe ʻana i nā mea hoʻohui carb blocker. ʻO ka hoʻohana ʻana i kahi ʻano ola keto hiki ke hoʻomaʻamaʻa i kou pae koko koko no ka lōʻihi o kou hoʻoholo ʻana e hahai i ka meaʻai.

hooponopono ana i na hormones

Aia kekahi mau hōʻike e hiki ke kōkua i ka hoʻoponopono ʻana i ka ghrelin, ka hormone pōloli o kou kino. 'O ia ho'i, he mea hiki ke ho'emi i ka makemake 'ai ( ⁷ ).

A ma muli o ke kōkua ʻana o nā mea hoʻopaʻa kalapona i ke komo ʻana i ka ʻōpū nui i loko o ka ʻōpū nui ʻaʻole i hoʻoheheʻe ʻia, ʻōlelo ka poʻe loea he hana lākou e like me ka starch kūpaʻa. ʻO nā starch kūpaʻa he mau starch kūikawā i hoʻopili ʻia i ka pohō kaumaha a ʻoi aku ka maikaʻi o ka ʻike insulin ( ⁸ ).

Ka palekana a me nā hopena ʻaoʻao

ʻOiai ke manaʻo nui ʻia nei ka palekana o ka hoʻohana ʻana i nā mea paʻakai, hiki ke loaʻa nā hopena ʻino.

ʻO nā hopena ʻaoʻao maʻamau e pili ana i nā pilikia o ka ʻōpū e like me ka bloating, cramps ʻōpū, a me ka maʻi maʻi ( ⁹ ). Inā ʻaʻole e komo pono ka ʻōpū liʻiliʻi i ka waiʻaleʻa, hele lākou i ka ʻōpū nui a fermented e ka bacteria.

ʻAʻole kēia he mea maikaʻi ʻole, a ʻo ka hāʻawi ʻana i ka meaʻai no kou puʻuwai bacteria hiki ke hopena i ka ʻokoʻa microbial maikaʻi aʻe, ʻo ia hoʻi. no ka maikaʻi o ke ola kino holoʻokoʻa.

Akā ʻo ka nui o ka fermentation hiki ke alakaʻi i ka nui o ke kinoea a me nā pilikia digestive, me ka ulu nui ʻana o ka bacteria, ʻike ʻia ʻo SIBO.

Hoʻololi nā hopena ʻaoʻao ma muli o ka nui a me ka nui o kāu lawe ʻana. E emi ana ka pilikia o ka ʻōpū ma muli o ka hoʻololi ʻana o kou kino.

I ka wā e pale aku ai i kēia mau blockers

E like me nā mea hoʻohui meaʻai, pono e nīnau i ke kauka ma mua o ka hoʻohui ʻana iā lākou i kāu meaʻai.

Inā lawe ʻoe i ka insulin a i ʻole kekahi ʻano lāʻau lapaʻau maʻi diabetes, e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i nā lāʻau lapaʻau. Aia kekahi mau hihia kahi e hiki ai i ka hoʻohana ʻana i nā mea paʻa kaʻa me nā lāʻau maʻi diabetes ke hoʻohaʻahaʻa i ke kō koko i nā pae koʻikoʻi.

E hoʻomau me ka akahele

ʻOiai ʻaʻole e pau nā kānaka i ka ʻimi ʻana i nā ala pōkole i nele i ka kaumaha,ʻO kaʻoiaʻiʻo,ʻaʻohe pill magic,ʻoiai inā i hanaʻia me nā mea kūlohelohe.

ʻOiai hiki i nā mea hoʻopaʻa kalapona ke kōkua iā ʻoe e hoʻokahe i kekahi mau paona hou a pale i ka makemake, ʻaʻole ia he mea e hilinaʻi ai ʻoe.

Hoʻopili i kahi ʻano ola ketogenic ʻO ke kalapona haʻahaʻa a me ka momona kiʻekiʻe he ala palekana a ʻoi aku ka hilinaʻi o ke kaumaha.

ʻO ka lōʻihi o kou paʻa ʻana i ka meaʻai haʻahaʻa haʻahaʻa, ʻoi aku ka kokoke e hiki i kāu mau pahuhopu hoʻemi kaumaha.