'Ehia mau mau'ale'a e pono ai'oe i ka lā?

'Ehia mau'eha e pono ai'oe i ka lā ho'okahi? He mea nui nā mea i kēia nīnau,'o ka mea hiki'ole ke ola me ka hua'ole "pō'ino".

'O ka mea pono e pono ai ke kino kanaka ke hele mai mai ka'ai i pau. 'O ke'ano o ka'ai'ana i ka mea'ai i loko o ke kino, he mea e like me ke ahi, i ka manawa i ho'ololi'ia ka nui o nā huahana, e like me nā momona a me nā'alekole, i wela ai'ole ka ikehu, wai a me carbon dioxide.

'O nā'ōpona'o ka waiwai nui o ka mea'ai,'o ka mea nui o ia mea he glucose. Ma o ka ho'ohui mele, ua māhele'ia lākou i polysaccharides a me nā mea'ono ma'alahi. Ma ke kūlana o ka'āpana i ke kino, ho'oka'awale'ia nā'ōpelu i ka palapona a me ke kī'ole. 'O ka'ōpū nui loa, hiki i ka huakiko, ka'alase, ka laose, maltose. Ho'ōmālie - dextrin a me ka māka.

'O nā huapona'aila'ole-'ole ka pūpū cellulose, kahi i loa'a i loko o ka'emu, ka palaoa, ka palaoa nui, ka'uala, kāpena, kāloti. 'A'ole ia e komo i ke kino a me ka fiber, akā me ka'ole o ia,'a'ole hiki ke ho'ohana'ia ka'ōnaeho ma'amau. 'O ka loa'a'ole o ke'ano o ke ahi e hiki ai i ka momona, nā ma'i o ka ma'i o ka ma'i, ka cholelithiasis, ka pa'a, ka ma'i kanulau, a pēlā aku.

E hōʻalo ai i ka hoololiia'na o ka maʻamau hormonal kūlana o ke kanaka kino, ka mea, ua waiho ia i ka kela la i keia uku o carbohydrates - na mea pulapula o ke (kōpaʻa, confectionery, ke kanakē, ka meli, Jam) i loko o kaʻai i ole mamua 50-100 nā huna.

'O nā'ōpona,'o ka hā'awi'ana i ka mea nui i nā calories, ua ho'okomo'ia i loko o ka'ai i kahi nui - 4.5-5 mau manawa ma mua o ka momona. Ma kēia'ano,'o lākou ka mea kumu nui o ka ikehu mea'ai. I kekahi manawa ua mana'o lākou he "mea kanu kalo" nā'ale'a. 'A'ole pēlā. Ma hope o nā mea a pau, inā ho'olako'ia ka mea'ai o ka mea'ai i ka momona a me ke kalapona, me ka'ike'ole i ka nui o nā waipihu āu e pono ai i kēlā lā, e ho'opau'ia ka hana nui o ka'ōpū.

Loa'a'ia nā'ōpelu i nā mea'ai o ke kumuhana kumu. 'O Glycogen (kahi polysaccharide holoholona) aia i loko o nā'i'o a me ka ate.
'O Saccharosis, ka mea nui loa i ka mea'ai, he mea ma'amau ia, kū'ai'ia i loko o nā hale kū'ai, a'o ia ka mea nui o ka huapi'a me nā keke, nā mea'ono a me nā pōpō.

Me ka'ai ma'amau,'o ka ikaika e komo mai ana o ka mea'ai me nā'ōpona wai ka mea e lawa ai e hō'oia i ka hana ola o ke kino. Me ka nele o ka calories, pono i ke kino ke ho'opau i nā ha'alūpona'ale'a. Ke ho'omo'i'ia ka lilo o ka caloric nui e ke kino,'o ka nui wale o nā wai'alea i kēlā lā i kēia lā, a waiho'ia ka nui o nā mea i loko o nā momona momona e like me ke kino momona, kahi e ho'onui'ia ai ka kaumaha o ke kino a me ka momona.

No ka ho'omau'ana i ka hana ma'amau o ke kanaka, pono kekahi o ka ma'amau a'oi aku i ka pono, i ka mahele pa'a me nā momona a me nā protein. 'O ka lālā maika'i loa o nā pā'ona, nā momona a me nā ha'alima ā i kahi kanaka olakino he 1: 1.2: 4.
Ua'ae'ia he 1 mau momona i loko o ka mea'ai e hā'awi ana i 9 mau kilokalo, 1 g mau ha'alulu a me 1 g proteins - 4 kilokalo.

No laila, pehea na carbohydrates oe pono no ka lā a hiki i kekahi kanaka makua waena elemakule me ka kaumaha o 70 kg, a ua hana ia ma ka malamalama physical hana? 'O kēia ka'ina hana he 360 a 400 mau'emu o nā'ōpalu'alea hiki'ole ke lilo, 50 a 100 karamu o ke kō, ka momona, ka meli, ka meli.

I ka po'e'elemakule, mai ka makahiki 60 mai, ua loli ka pono o kahi noho o nā'ōle'a i nā lā a pau. 'O ia:

Pono nā kāne mai 60 a 74 mau makahiki i ka 333 grams o nā'ōpelu.
No nā kāne mai 75 makahiki a me ka makahiki - 290 g.
Nā wāhine mai 60 a 74 mau makahiki - 305
Nā wāhine mai 75 makahiki a me ka makahiki - 275 g.

E'ike'oe i ka nui o nā'ōpelu'okōpika e pono ai i kēlā lā kēia lā, hiki iā'oe ke'ike ma ka papa a'e nei:

Mai 1 makahiki a 3 mau makahiki - 170-180.
Mai 4 a 6 mau makahiki - 200-250 g.
Mai 7 a 9 mau makahiki - 270-300 g.
Mai 10-12 mau makahiki - 320-350.
Mai 13 a 15 mau makahiki - 350-400 g.

Ka pi'i'ana o nā'ōpalu'okole'ole i nā mea'ai (no 100 mau huahana):
Ho'omo'i'ia ka meapa'a - 1,1%, Sausages - 0.4%
'O ka moa o ka moa - 0,9%, Ho'opi'i'e'e - 0.8%
Eihu nolina - 1,2%, Peke i'a - 3,3%
'Ehā Kefir - 4,5%, Butter - 0,5%
Ka waiū bipi - 4,5%, Ka wai me ka sugar - 53,5%
Prostokvasha - 4,5%, Kaomi'aila 31%
Māla me kahi momona o 45% - 2.0%, Curd cheese - 3%
Kāwili'ia ka nihi - 3.5%, Ka palaoa o ka palaoa mua - 52.7%
Peas - 50,8%, Buckwheat groats - 64,4%
Semolina - 70,1%, Oat groats - 62%
Pale Barley - 70.5%, Macaroni - 70.9%
Ka malo'o pipi - 81%, ka palaoa o ka palaoa i ka 1st grade - 69.7%
Riz - 72.5%, Millet - 66.5%
'O ka palaoa ma nā hekoma - 68.2%, Pākī palaoa - 50.3%
Rye'ai - 42,5%, Apricots - 12%
'O nā'āpana'ōpala - 63.5%, nā hua waina - 16.7%
Pears - 10.5%, Na waina - 69%
Cranberry - 7,5%, Nā hua i kālai'ia - 51,2%
Lemons - 9.2%, Mandarins - 9.2%
'Oiho'ele'ele - 9.8%, Apples - 11.5%
Plums - 10,7%, Pāloni - 8,8%
Nā hauhi ke'oke'o'ele'ele - 22.5%,'O nā'ōma'oma'u ma'ema'e - 10.5%
Melon - 8.6%, Zucchini - 3.5%
Kapiina - 5.2%, Potatoes - 20%
'Alika - 9.2%, Kāloka - 7.6%
Kukana - 2.9%, Tomato - 4%
Salamei - 2,1%,'Ake - 5,9%
Jam mai ka huapalapala - 71,2%, Ke koko - 38,4%
Honey - 77,7%, Walnuts - 8,3%
Sugar - 95.5%, Chocolate - 50.9%