ʻO nā meaʻono - kō

Hoʻohana ʻia ka huaʻō kō e wehewehe i kahi ākea o nā mea hoʻohui e loli i ka ʻono. ʻO nā sugars maʻamau e:

• Glucose
• Fructose
• Galactose
• Sucrose (kōpaʻa papa maʻamau)
• Lactose (ke kō i loaʻa maoli i ka waiū)
• Maltose (huahana o ka starch digestion)

ʻIke maoli ʻia nā sugars i nā huahana waiū (lactose) a me nā hua (fructose). ʻO ka hapa nui o ke kō i ka papaʻai ʻAmelika mai nā kō i hoʻohui ʻia i nā huahana meaʻai.

ʻO kekahi o nā hana o ke kō e:

• E hāʻawi i ka mea ʻono ke hoʻohui ʻia i ka meaʻai.
• Mālama i ka hou a me ka maikaʻi o ka meaʻai.
• E hana ma ke ʻano he preservative i nā jams a me nā jellies.
• Hoʻonui i ka ʻono i nā meaʻai i hana ʻia.
• Hāʻawi i ka fermentation no nā berena a me nā ʻohi.
• Hoʻohui i ka nui i ka ʻaikalima a me ke kino i nā soda kalepona.

ʻAi pū nā meaʻai i nā sugars kūlohelohe (e like me nā hua) a me nā wikamina, nā minelala, a me nā fiber. Hoʻohui pinepine nā meaʻai me nā kō i hoʻohui ʻia me ka nui o nā calories me ka ʻole o nā mea momona. Kāhea ʻia kēia mau meaʻai a me nā mea inu he "hakahaka" nā calorie.

ʻO ka hapa nui o ka poʻe ʻike he nui nā kō i hoʻohui ʻia i ka soda. Eia nō naʻe, ʻo nā wai "ʻano-wikamina" kaulana, nā mea inu haʻuki, nā mea inu kope, a me nā mea inu ikehu paha i loko o ka nui o nā kō i hoʻohui ʻia.

Hana ʻia kekahi mea hoʻonanea e ka hana ʻana i nā kō kō. Kūlohelohe kekahi.

Sucrose (kō kōpaʻa):

• Sucrose kū maoli i nā meaʻai he nui a hoʻohui pinepine ʻia ia i nā huahana i hana ʻia me ke kālepa. He disacharride ia, i hana ʻia e 2 monosaccharides - glucose a me fructose. Loaʻa i ka sukrosa ke kō kō, ka kō granulated, kō kō, ka kō confectioner, a me ka kō turbinado. Hana ʻia ke kōpaʻa papa mai ke kō a i ʻole nā ​​beets kō.
• Kūkulu ʻia ke kōpaʻa maka, paʻa, a ʻūlū paha. He ʻeleʻele ia i ke kala. ʻO ke kō maka ka ʻāpana paʻa i waiho ʻia ke hoʻopau ʻia ka wai mai ka wai o ke kō.
• Hana ʻia ke kō kōmele mai nā kōpala kō i hele mai mai ka syrup molases. Hiki ke hana ʻia i ke kō Brown ma ka hoʻohui ʻana i nā molake i ke kō keokeo.
• ʻO ke kō o Confectioner (ʻo ia hoʻi ʻo ka pauka kō) ka lepo liʻiliʻi o ka sukosa.
• ʻO ke kō Turbinado kahi kō kō i hoʻomaʻemaʻe ʻia e paʻa mau i kekahi o kāna molakeke.
• ʻAʻole ʻoi aku ka maikaʻi o ka momona a me nā kōleʻele ma mua o ka kō kō keʻokeʻo.

ʻO nā kō i hoʻohana mau ʻia:

• Fructose (hua kō) ʻo ke kō kūlohelohe i nā hua a pau. Kapa ʻia ia ʻo levulose, a i ʻole kō kō.
• Mele Hoʻohui ʻia ʻo fructose, glucose, a me ka wai. Hana ʻia e nā pi.
• ʻO ka syrup kānana kiʻekiʻe fructose (HFCS) a syrup kānana hana ʻia mai ka palaoa. ʻO ke kō a me ka HFCS ʻaneʻane like ka pae o ka ʻono. Hoʻohana pinepine ʻia ʻo HFCS i nā mea inu momona, nā mea i hoʻomoʻa ʻia, a me kekahi mau huahana kēpau.
• Dextrose like kemika me ka glucose. Hoʻohana mau ʻia ia no nā lāʻau lapaʻau e like me ka IV hydration a me nā huahana meaʻai makua.
• Huli kō kahi ʻano kō o ke kō i hoʻohana ʻia e kōkua i ka mālama ʻana i nā candies a me nā mea i hoʻomoʻa ʻia. ʻO ka kōpaʻa kō kō.

Nā waiʻona kō:

• ʻAlekohola kō hoʻokomo mannitol, sorbitol, a me xylitol.
• Hoʻohana ʻia kēia mau mea hoʻonanea ma ke ʻano he mea hoʻohui i nā huahana meaʻai he nui i kapa ʻia "ʻole kō", "diabetic", a "low carb". Hoʻopomo ʻia kēia mau mea ʻono e ke kino i ka nui o ka lohi ma mua o ke kō. Loaʻa iā lākou ma kahi o ka hapalua o nā calories o ke kō. ʻAʻole lākou e huikau me nā mea pani kō i ʻole ka calorie. Hoʻokumu paha nā waiʻona kō i nā ʻōpū o ka ʻōpū a me ka diarrhea i kekahi poʻe.
• Erythritol kahi wai kō kō e kūlohelohe i loaʻa i nā hua a me nā meaʻai hū. ʻO 60% a 70% e like me ka momona e like me ke kō kōpaʻa, akā ʻoi aku ka liʻiliʻi o nā calories. Eia kekahi, ʻaʻole ia ka hopena o ka piʻi ʻana o ke kō kō ma hope o ka pāʻina ʻana a i ʻole ke kumu o ka pala o nā niho. ʻAʻole like me nā wai ʻākiko ʻē aʻe, ʻaʻole ia e hoʻonāukiuki i ka ʻōpū.

Nā ʻano ʻē aʻe o nā kō kūlohelohe:

• Agave nectar he ʻano kō o ke kō i hana ʻia Agave tequiliana (tequila) mea kanu. ʻO Agave nectar ma kahi o 1.5 mau manawa momona ma mua o ke kō kō. Loaʻa iā ia ma kahi o 60 mau calorie ma ka punetune i hoʻohālikelike ʻia me 40 calories no ka nui o ke kō kō. ʻAʻole ʻoi aku ke olakino o Agave nectar ma mua o ka meli, kō, HFCS, a i ʻole kekahi ʻano ʻono.
• Glucose loaʻa i nā hua i nā liʻiliʻi. He syrup pū kekahi i hana ʻia mai ka māno palaoa.
• Lactose (ka waiū kō) ʻo ia ka wai kāhuhu i loko o ka waiū. Hana ʻia ʻo glucose a me galactose.
• Maltose (malt kō) hana ʻia i ka wā o ka fermentation. Loaʻa ia i loko o ka pia a me nā berena.
• Kōpaʻa kōlea hele mai ka kohu o nā lāʻau maple. Hana ʻia ia i ka sucrose, fructose, a me ka glucose.
• Molakeke lawe ʻia mai ke koena o ka hana kō ʻana.
• ʻO nā meaʻono Stevia he mau kaha nui i lawe ʻia mai ka lāʻau stevia i ʻike ʻia he palekana e ka FDA. ʻO Stevia he 200 a 300 mau manawa ʻoi aku ka momona ma mua o ke kō.
• ʻO nā meaʻono hua monk hana ʻia mai ka wai momona o ka hua mōneka. ʻAʻohe o lākou mau kalori no ka lawelawe ʻana a 150 a 200 mau manawa i ʻoi aku ka momona ma mua o ke kō.

Hāʻawi ke kōpaʻa kōpaʻa i nā calori a ʻaʻohe meaʻai ʻē aʻe. Hiki i nā mea hoʻonanea me nā calories ke alakaʻi i ka pala o ka niho.

Hiki i nā mea ʻai kō ke kō nui ke hāʻawi i ka waiwai keu i nā keiki a me nā mākua. Hoʻonui ka momona i ka makaʻu no ka maʻi diabetes type 2, metabolic syndrome, a me ke koko kiʻekiʻe.

Hiki i nā wai kō kō e like me sorbitol, mannitol, a me xylitol ke kumu o ka ʻōpū ʻana o ka ʻōpū a me ka diarrhea ke ʻai ʻia i ka nui.

Aia ke kō ma ka papa inoa o nā meaʻai palekana o ka United States Food and Drug Administration (FDA). Loaʻa iā ia he 16 calories i kēlā me kēia teaspoon a i ʻole 16 calories ma 4 mau kalama a hiki ke hoʻohana ʻia i ka hoʻohaʻahaʻa.

Paipai ka American Heart Association (AHA) i ka palena ʻana i ka nui o nā kō i hoʻohui ʻia i kāu papaʻai. Hoʻonui ʻia ka ʻōlelo aʻoaʻo i nā ʻano kō a pau.

• ʻAʻole pono nā wahine ma mua o 100 calories i kēlā me kēia lā mai ke kō i hoʻohui ʻia (ma kahi o 6 teaspoons a i ʻole 25 mau kō o ke kō.
• ʻAʻole pono nā kāne ma mua o 150 calories i kēlā me kēia lā mai ke kō i hoʻohui ʻia (ma kahi o 9 teaspoons a i ʻole 36 gram o ke kō.

Paipai ke Keʻena ʻAmelika Hui Pū ʻIa o ʻAmelika Hui Pū ʻIa (USDA) i nā Lula ʻAiʻAi no nā ʻAmelika i ka palena ʻana o nā kō i hoʻohui ʻia ma mua o 10% o kāu mau calorie i kēlā me kēia lā. ʻO kekahi mau ala e hōʻemi ai i kāu lawe ʻana i nā kō i hoʻohui ʻia:

• E inu i ka wai ma kahi o ka soda maʻamau, ka wai "ʻano wikamina", nā mea inu haʻuki, nā mea inu kope, a me nā mea inu ikaika.
• E ʻai iho i ka mea liʻiliʻi a me nā mea ʻono momona e like me ka hau kalima, nā kuki, a me nā pōpō.
• E heluhelu i nā lepili ʻai no nā kō i hoʻohui ʻia i loko o nā condiment a me nā mea ʻūlū i ʻūlū ʻia.
• ʻAʻole i kēia manawa kahi koi no kēlā me kēia lā no nā sugars kūlohelohe i loaʻa i ka waiū a me nā huahana hua, akā ʻo ka nui loa kekahi hiki i ke kō ke loaʻa nā hopena maikaʻi ʻole i kou olakino. He mea nui ka loaʻa ʻana o ka papaʻai kaulike.

Ke ʻōlelo nei nā alakaʻi olakino ʻAmelika Diabetes ʻaʻole pono ʻoe e hōʻalo i nā kō a me nā meaʻai me ke kō inā loaʻa ʻoe i ka maʻi kō. Hiki iā ʻoe ke ʻai i ka nui o kēia mau meaʻai ma kahi o nā wai ʻohina ʻē aʻe.

Inā he maʻi diabetes ʻoe:

• Hoʻopili ka sugars i ke kaohi ʻana o ka glucose koko i nā mea ʻāpiki ʻē aʻe ke ʻai ʻia i nā pāʻina a i nā meaʻai māmā. He manaʻo maikaʻi mau nō e kaohi i nā meaʻai a me nā mea inu me ka kō i hoʻohui ʻia, a e nānā pono i ke kiʻekiʻe o ke kō i kou koko.
• ʻOi aku paha ka nui o nā calories i nā meaʻai i loaʻa nā ʻākoʻako kō, akā e ʻike pono e heluhelu i nā lepili no ka ʻike kōpaka o kēia mau meaʻai. Eia kekahi, e nānā i kāu pae kō kō.

Evert AB, Boucher JL, Cypress M, et al. ʻO nā ʻōlelo aʻoaʻo hoʻoikaika kino no ka mālama ʻana i nā mākua me ka maʻi kō. Mālama Diabetes. 2014; 37 (sup 1): S120-143. PMID: 24357208 www.ncbi.nlm.nih.gov/pubmed/24357208.

Gardner C, Wylie-Rosett J; ʻO ke Kōmike Meaʻai ʻAmelika ʻAmelika Hui Pū ʻIa o ka ʻAha Kūkā ma Nutr, et al. Nā meaʻono nonnutritive: hoʻohana i kēia manawa a me nā kuanaʻike olakino: kahi ʻōlelo ʻepekema mai ka American Heart Association a me ka American Diabetes Association. Mālama Diabetes. 2012; 35 (8): 1798-1808. PMID: 22778165 www.ncbi.nlm.nih.gov/pubmed/22778165.

Ke Keʻena ʻOihana Ola a me nā lawelawe kanaka, US Department of Agriculture. Nā Kuhi Meaʻai 2015-2020 no nā ʻAmelika. 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Paʻi ʻia Kēkēmapa 2015. Loaʻa iā Iulai 7, 2019.

Ke Keʻena mahiʻai ʻo U.S. Nutritive a me ka nonnutritive mea hoʻonani kumu waiwai. www.nal.usda.gov/fnic/nutritive-and-nonnutritive-sweetener-resource. Loaʻa iā Iulai 7, 2019.