ʻEhia ka nui o nā kalapona i loko o ka palaoa? ʻO kāu alakaʻi i ka palaoa Keto

Me ka like ʻole o ka palena ʻole o ka palaoa, ʻaʻole ia he mea kupanaha no ka nui o ka poʻe i makemake i ka kuke ʻana a me ka kuke ʻana. Akā inā ʻoe e hahai ana i ka meaʻai haʻahaʻa-carbohydrate a i ʻole ketogenic, hiki paha iā ʻoe ke noʻonoʻo e pili ana i nā kaʻapona i loko o nā palaoa like ʻole, ʻoi aku ka maʻamau o ka ʻōlelo kuʻuna.

Na kēia alakaʻi e hāʻawi iā ʻoe i ka ʻike āpau āu e pono ai e hoʻoholo inā hiki iā ʻoe ke loaʻa i ka palaoa ma ke ʻano he ʻāpana o kāu ʻano ola keto haʻahaʻa. Akā ʻo ka mea mua, pono paha ʻoe i kahi papa hōʻoluʻolu e pili ana i ke ʻano o ka palaoa.

He aha ka palaoa?

ʻO ka palaoa ka pauka i hana ʻia me ka wili palaoa.

He aha ke ʻano o ka palaoa, e nīnau paha ʻoe? Hoʻohana mau ʻia ka palaoa palaoa, akā ʻokoʻa ke ʻano o ka palaoa ma muli o ka nui o ka palaoa i mālama ʻia i ka wā wili. ʻO nā ʻāpana ʻekolu o ka palaoa ka endosperm, ka bran, a me ka germ. Eia kekahi mau mea hou aku no kēlā me kēia ʻāpana.

#1: endosperm

ʻO ka hapa nui o nā palaoa keʻokeʻo maʻemaʻe i ʻike ʻia i kēia mau lā aia wale nō kēia ʻāpana o ka palaoa. ʻO ka endosperm ke kikowaena starchy o ka palaoa. Loaʻa iā ia nā carbohydrates, nā protein a me kahi ʻaila liʻiliʻi.

# 2: mālama ʻia

Hoʻohui ka bran i ke ʻano, ke kala, a me ka fiber i ka palaoa. ʻO kēia ʻāpana ka ʻili waho o ka palaoa. ʻO kēia ka mea e hāʻawi ai i ka palaoa palaoa holoʻokoʻa i ko lākou ʻano ʻala a me ke kala ʻeleʻele.

#3: germ

ʻO ka hapakolu o ka palaoa ʻo ka germ, ke kikowaena hānau e loaʻa ai ka hapa nui o nā meaʻai. ʻO ka palaoa i loaʻa ka germ i loko o ke kaʻina wili e waiwai i nā huaora a me nā minela ke hoʻohālikelike ʻia me nā palaoa ʻē aʻe.

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ʻO kēia nā kumu kumu i ka hana ʻana i ka palaoa. Akā, pehea nā ʻano palaoa like ʻole? Inā ʻoe i hele i ka hale kūʻai ma kou hale kūʻai, ua ʻike paha ʻoe i nā ʻano palaoa like ʻole no koho.

ʻO kekahi o nā palaoa maʻamau e like me:

1. palaoa bleached.
2. palaoa palaoa
3. palaoa keke.
4. Palaoa palai.
5. ʻO ka palaoa piʻi ponoʻī.
6. Palaoa palaoa piha.
7. Palaoa laiki.
8. ʻO ka palaoa soya.
9. Ka palaoa.

ʻIke ʻai no ka palaoa palaoa holoʻokoʻa

No nā kumu a pau, hoʻonui ʻia, ka palaoa palaoa holoʻokoʻa, ʻo kahi kīʻaha hoʻokahi kīʻaha he aneane 96 kalama o nā kalapona, 2 kalama o ka momona, a me 13 kalama o ka protein.

Inā ʻoe e ʻimi nei i ka fiber meaʻai, ʻoi aku ka paʻakikī o ka loaʻa. Hoʻokahi kīʻaha o ka palaoa palaoa holoʻokoʻa he 3 grams wale nō o ka fiber, e loaʻa ana ma kahi o 93 grams oʻupena kalapona.

He nui nā kalapona.

ʻOiaʻiʻo, he meaʻai kiʻekiʻe-carb, akā haʻohaʻo paha ʻoe i ka lohe ʻana i ka palaoa no nā mea āpau he waiwai waiwai. I ka wā e pili ana i nā huaora a me nā minela, ua waiwai ka palaoa i nā mea liʻiliʻi e like me ka folate, choline, betaine, calcium, magnesium, phosphorus, a me ka potassium ( ¹ )( ² ).

Pehea e komo ai ka palaoa i loko o ka meaʻai ketogenic?

A hiki o na mea ai e pale aku ai ma ka ʻai haʻahaʻa-carb a ketogenic paha, ʻO ka palaoa holoʻokoʻa kekahi o lākou.

ʻAʻole wale ia he kiʻekiʻe i ka carbohydrates, akā he kiʻekiʻe hoʻi i ka gluten. ʻO ka ʻoiaʻiʻo, he liʻiliʻi nā pilikia me ka palaoa āpau i lilo ia i huahana e pale aku ai.

Hiki i ka Gluten ke hana i nā pilikia digestive

Hiki i ka Gluten ke loaʻa nā hopena maikaʻi ʻole i ka poʻe me ka gluten sensitivity, e hoʻoulu ai i nā pilikia he nui e like me ka bloating, ʻeha ʻōpū, ke poʻo, ka luhi, nā pilikia ʻili, ke kaumaha, ka hopohopo, nā maʻi autoimmune, ka ʻeha hui, ka ʻeha ʻeha a me ka noe o ka lolo.

ʻO ka palaoa āpau a me ka palaoa keʻokeʻo ua bleached

ʻO ka hapa nui o nā palaoa kaulana i kēia mau lā, e like me ka palaoa keʻokeʻo a me ka palaoa palaoa, he bleach a mau loa no ka ʻōnaehana digestive.

Eia nō naʻe, no ka poʻe ʻaʻohe pilikia me ka gluten a i ʻole nā ​​​​pilikia ʻai ʻē aʻe, ʻoi aku ka maikaʻi o ka palaoa liʻiliʻi i kēlā me kēia manawa i ka meaʻai haʻahaʻa. ʻOiai he ʻāpana liʻiliʻi loa ia o ka palaoa e noho ma lalo o kāu ʻai ʻana i ka ʻai i ka lā, ʻaʻole pono ka hapa liʻiliʻi. kipaku iā ʻoe mai ke ketosis.

He mea ino ia no ka poe ma'i ma'i

Me ka po'e ma'i i ka gluten, pono e ha'alele ka po'e ma'i ma'i i ka palaoa a i 'ole ka palaoa a pau.

Hoʻopilikia koke nā meaʻai kiʻekiʻe-glycemic i ke kō koko, a hiki ke pilikia i ka maʻi maʻi.

Inā ʻaʻole ʻoe makemake e haʻalele loa i ka palaoa, nā meaʻai haʻahaʻa-glycemic e like me ka palaoa ʻalemona a me ka palaoa coco ʻai ʻia lākou a hoʻomohu mālie ʻia, e hoʻonui mālie i ke kō koko ma mua o ka spike koke.

Nā ʻano palaoa gluten-free

He maikaʻi anei nā palaoa gluten-free a pau i ka meaʻai ketogenic? ʻO ka pane pōkole ʻaʻole. ʻO kēia no ka mea ʻaʻole nā ​​​​palaoa gluten-free a pau i ka haʻahaʻa i loko o ka carbohydrate.

ʻAʻole gluten-free ka palaoa, akā he kiʻekiʻe ka kulina i nā kaʻa.

Eia nō naʻe, ʻo ka palaoa ʻalemona a me ka palaoa niu he mau koho gluten-free maikaʻi loa i kiʻekiʻe i ka momona a haʻahaʻa i loko o nā haʻahaʻa. Inā makemake ʻoe e hana me ka palaoa, e like me wili kinamona keto, e hoʻohana i ka palaoa ʻalemona a me ka tilika cream.

ʻO ka ʻoiaʻiʻo, ka huaʻōlelo "palaoa ʻalemona"He wehewehe pono. E like me ka palaoa a pau i hoʻoheheʻe ʻia, ʻo ka palaoa ʻalemona he mau ʻalemona wale nō ia i ʻeli ʻia a lilo i pauka maikaʻi hiki iā ʻoe ke hoʻohana i ka kuke ʻana. ʻO ka mea maikaʻi loa, aia wale nō he 3 grams o ka nui o nā carbohydrates i ka 1/4 kīʻaha o ka palaoa ʻalemona ( ³ ).

Pehea e ʻai ai i ka palaoa ma ka ʻai haʻahaʻa

Inā ʻaʻole ʻoe mai nā maʻi olakino a makemake wale ʻoe e hoʻāʻo i ka meaʻai keto haʻahaʻa a i ʻole ka ʻai keto, aia nō paha kahi lumi no ka palaoa i kāu ʻai, akā ma ke kumu liʻiliʻi.

E ho'āʻo i ka ʻai keto cyclical (CKD)

ʻO kekahi ʻano meaʻai ketogenic, ʻo ka ʻai keto pōʻai (CKD), hiki ke hoʻokuʻu hou aku me nā haʻahaʻa, e hoʻohui i nā hola 24-48 o ka hoʻouka ʻana i ka carbohydrate i kēlā me kēia pule a ʻelua paha. Eia nō naʻe, ʻōlelo ʻia ʻo ERC no nā mea pāʻani e hoʻomaʻamaʻa i ka ikaika kiʻekiʻe a pono e hoʻopiha hou ʻia kā lākou hale kūʻai glycogen. ʻAʻole paha ka hapa nui o ka poʻe e heluhelu nei i kēia ʻatikala.

Inā ʻai ʻoe i nā kalapona he nui loa ma waho o kēia puka aniani hoʻoili kaʻapala, aia ka manawa kūpono e kipaku ʻia ʻoe mai ke ketosis a hoʻomaka kou kino e ʻimi hou i nā kalapona no ka wahie.

Inā ʻo kāu pahuhopu ka noho ʻana i ka ketosis, ʻo kāu koho maikaʻi loa ʻo ia ka hoʻohana ʻana i nā palana haʻahaʻa haʻahaʻa e like me ka palaoa niu a i ʻole ka palaoa ʻalemona. A i ʻole kekahi palaoa ʻē aʻe e like me ka palaoa wōnati. He kūpono kēia mau koho no ka kuke ʻana i kāu mau meaʻai punahele aʻo ka mālama haʻahaʻa ʻana i kāu ʻai kalapona.

E hoʻāʻo i kēia ʻōpala pizza kaʻa haʻahaʻa a i ʻole ʻoe hana ʻia nā kuki gingerbread haʻahaʻa me ka palaoa niu a me ka palaoa almond.

I ka wā ketosis, hoʻololi maoli ʻia kāu metabolism, kahi e ʻimi ai kou kino i ka momona no ka wahie ma mua o nā kalapona.

No laila, e like me kāu e noʻonoʻo ai, ʻo ka hoʻi ʻana i ka ketosis hiki ke paʻakikī i kekahi poʻe i ʻike ʻia i ka pōʻeleʻele. maʻi keto. ʻO ia ke kumu ʻoi aku ka maikaʻi o ka pale wale ʻana i ka palaoa i kāu ʻai a mālama iā ʻoe iho i kahi poʻo.

E noʻonoʻo e pili ana i nā kalapona i ka palaoa

ʻOiai aia kekahi mau hihia i ka haʻahaʻa o ka palaoa i loko o ka carbohydrates, pono ʻoe e makaʻala i nā ʻakika i loko o ka palaoa. Inā ʻoe e ʻimi nei e hoʻomaikaʻi i kou olakino holoʻokoʻa a kaupalena i kāu ʻai ʻana i ka carbohydrate, pono ʻoe e pale i nā palaoa maʻamau i loaʻa i ka aisle baking, e like me nā mea i helu ʻia ma luna.

ʻO ka hihia i kaupalena ʻia kahi e manaʻo ʻia ai ka palaoa haʻahaʻa i nā lā hoʻouka kaʻa ERC. I kēia hihia, hiki i ke kanaka ke hoʻopiha i kā lākou mau hale kūʻai glycogen me kahi o 70% o ka nui o kā lākou caloric intake mai nā carbohydrates.

ʻO ka mea pōmaikaʻi, he nui nā koho palaoa kalapona haʻahaʻa e hana ai i kāu mau mea ʻono punahele a hoʻokomo i kāu meaʻai hoʻopiha punahele. ʻO ka hoʻohana ʻana i ka palaoa ʻalemona a i ʻole ka palaoa niu e lawe i ka hopohopo inā ʻoe e hahai ana i kāu mau pahuhopu olakino a e ʻae iā ʻoe e leʻaleʻa iki me ka ʻole o ka nele.

Loaʻa i kahi meaʻai punahele me kahi koho palaoa kalapona haʻahaʻa? E mālama a hoʻohana i loko o nā mea ʻai hou aku.