10 mau ala kūlohelohe e pani ai i ke kō

Anter

• 1. Mele
• 2. Stevia
• 3. Kō kō niu
• 4. Xylitol
• 5. Maple Syrup
• 6. Thaumatin
• 7. Jelly hua ʻole kō
• 8. Ke kō Brown
• 9. ʻAha molakeke
• 10. Erythritol

ʻO nā meaʻai e like me ka meli a me ka kō niu, a me nā meaʻono maoli e like me Stevia a me Xylitol kekahi o nā koho kūlohelohe e pani ai i ke kō keokeo e kōkua ai me ka pohō kaumaha a hoʻomaikaʻi i ke olakino, e ʻoluʻolu ana i ka pale a me ka kaohi o nā maʻi e like me ka maʻi kō, ka nui o ke kolesterol a me ka momona.

He mea nui e hōʻole i ka hoʻohana ʻana i ke kō no ka mea ʻoi aku ka makemake i ka loaʻa ʻana o ke kaupaona a hoʻoulu i ka hana o ka momona, kahi e hoʻonui ai i ka pilikia o nā pilikia e like me ka pala o ka niho, nā maʻi puʻuwai a me nā momona o ke ake, no ka laʻana. Eia he 10 mau koho kūlohelohe e hoʻololi i ke kō a ʻoi aku ke olakino me ka lilo ʻole o ka ʻono momona o ka meaʻai.

1. Mele

ʻO ka meli meli kahi meaʻono maoli a waiwai i nā meaola e like me ka potassium, magnesium, hao a me ka calcium, lawe mai i nā pono e like me ka hoʻoikaika ʻana i ka ʻōnaehana pale, hana me nā anti-oxidants, hoʻomaikaʻi i ka digestion a mālama i nā flora ʻōpū maikaʻi.

Hoʻohui ʻia, loaʻa i ka meli kahi helu glycemic waena, ʻo ia hoʻi ʻaʻole nā ​​mea liʻiliʻi o kēia huahana e hoʻoulu i ka hana o ka momona e like me ka kō. ʻO kēlā me kēia spoonful o ka meli e pili ana iā 46 calories, he mea nui e hoʻomanaʻo ʻaʻole hiki ke hāʻawi ʻia i nā keiki ma lalo o 1 makahiki. E ʻike hou aʻe e pili ana i nā pono a me nā contraindications o ka meli.

2. Stevia

ʻO Stevia kahi mea momona maoli i loaʻa mai ka Stevia Rebaudiana Bertoni mea kanu, a hiki ke loaʻa ma nā supermarkets a me nā hale kūʻai meaʻai olakino i ke ʻano o ka pauka a i ʻole nā ​​kulu. Loaʻa iā ia ka mea e momona ai ma kahi o 300 mau manawa ma mua o ke kō maʻamau, e lawe pū ana hoʻi i ka pōmaikaʻi o ka loaʻa ʻole o nā calories.

Hiki ke hoʻohana ʻia ʻo Stevia i nā hoʻomākaukau wela a anuanu hoʻi, no ka mea he kūpaʻa ia i nā mahana wela, maʻalahi e hoʻohana i nā pōpō, nā kuki a me nā mea momona e pono ai e baila a hoʻomoʻa ʻia paha. E ʻike i nā nīnau maʻamau he 5 e pili ana iā Stevia sweetener.

3. Kō kō niu

Loaʻa i ka niu niu kahi papa kuhikuhi glycemic haʻahaʻa, ʻo ia hoʻi ʻaʻole ia e hoʻonui i ka nui o ka glucose koko a ʻaʻole hoʻonāukiuki i ka hana ʻana o ka momona, kōkua me ka kaohi kaupaona.

Hoʻohui ʻia, waiwai ka kō niu i nā mea momona e like me ka hao, calcium, zinc a me ka potassium, akā no ka mea he hua fructose kiʻekiʻe kona, pono e hoʻohana ʻia me ke akahai, no ka mea ʻoi aku ka nui i nā pilikia e like me ka momona o ka ate a me ka loaʻa ʻana o ke kaupaona. ʻO kēlā me kēia teaspoon o kēia kō e pili ana i 20 calories.

4. Xylitol

ʻO Xylitol kahi ʻano kō kō, e like me nā erythritol, maltitol a me sorbitol, nā mea kūlohelohe āpau i loaʻa mai nā huaʻai, nā lau, nā lau a me nā limu. Ma muli o ka papa kuhikuhi glycemic haʻahaʻa, he koho kūlohelohe lākou a he hiki ke ʻono e like me ke kō.

ʻO kekahi mea maikaʻi ʻole e hōʻeha ka xylitol i nā niho a ʻoi aku ka liʻiliʻi o nā calori ma mua o ke kō, loaʻa ma kahi o 8 mau calorie no kēlā me kēia teaspoon o ka huahana. E like me ka mana o ka momona e like me ke kō, hiki ke hoʻohana ʻia i nā like like me kahi pani ma nā hoʻomākaukau kīʻaha like ʻole.

5. Maple Syrup

Hoʻokumu ʻia ka syrup maple, i kapa ʻia hoʻi ʻo maple a maple syrup, mai kahi lāʻau i ʻike nui ʻia ma Kanada, a loaʻa iā ia nā pono olakino ma muli o ke kiʻekiʻe o nā antioxidant a me nā meaola e like me ka calcium, potassium a me zinc.

Hiki ke hoʻohana ʻia ka syrup maple i nā hoʻomākaukau e wela ai, akā no ka mea he mau calories pū kekahi me ke kō, pono nō ia e hoʻopau ʻia i nā liʻiliʻi.

6. Thaumatin

ʻO Thaumatin kahi mea momona maoli i haku ʻia i ʻelua mau protein a loaʻa iā ia ka mana e momona ma kahi o 2000 a 3000 mau manawa ma mua o ke kō. Ma muli o ka haku ʻia ʻana o nā protein, ʻaʻohe ona hiki ke hoʻonui i ka glucose koko a ʻaʻole hoʻonāukiuki i ka hana ʻana o ka momona, a hiki ke hoʻohana ʻia i nā papa hana hoʻohaʻahaʻa kaumaha a me ka mālama ʻana i ka maʻi diabetes.

ʻO kā Thaumatin he like me nā kō a me ke kō, akā ʻoiai ʻoi aku ka nui o ka mana momona ma mua o ke kō, hoʻohana ʻia ia i nā mea liʻiliʻi loa, kahi e hoʻohui ai i nā calorie i ka papaʻai.

7. Jelly hua ʻole kō

ʻO ka hoʻohui ʻana i nā jellies hua ʻole kō, a i kapa ʻia hoʻi he 100% hua, kekahi ala kūlohelohe e hoʻomomona i nā meaʻai a me nā hoʻomākaukau e like me nā yogurts, nā wikamina a me nā pasta no nā keke, nā pai a me nā kuki

I kēia hihia, hoʻopili ʻia ke kō maoli o ka hua i ke ʻano o ka jelly, kahi e hoʻonui ai i kona mana momona, a he mea hāʻawi i ka mea ʻono i ka hoʻomākaukau e like me ka ʻono o ka jelly. E hōʻoia i ka jelly he 100% hua, e nānā wale i ka papa inoa o nā mea hoʻohui ma ka lepili huahana, kahi e loaʻa ai nā hua wale nō, me ka hoʻohui ʻia o ke kō.

8. Ke kō Brown

Hana ʻia ke kō kōpaʻa mai ke kō, akā ʻaʻole ia e hana i kahi hana hou e like me ke kō keʻokeʻo, ʻo ia hoʻi ka mālama ʻia o kāna mau meaola i ka huahana hope loa. No laila, loaʻa iā ia nā minelala e like me ka calcium, magnesium, potassium a me ka phosphorus.

Eia nō naʻe, he mea nui e hoʻomanaʻo ʻoiai ʻoi aku ka nui o nā meaola, he like ke ʻano o nā kōpaʻa me nā kō keʻokeʻo, a ʻaʻole pono e ʻai pinepine ʻia a hoʻohana ʻia paha i nā manawa o ka maʻi kō.

9. ʻAha molakeke

ʻO ka molakeke kahi syrup i hana ʻia mai ka evaporation o ka wai kō a i ʻole i ka wā e hana ʻia ai ka rapadura, he kala ʻeleʻele a me kahi mana momona loa. Ma muli o ka hoʻomaʻemaʻe ʻole ʻia, waiwai ia i nā minelala like me ke kō kō, me ka puna, magnesium, potassium a me ka phosphore.

Eia nō naʻe, pono e hoʻopau wale ʻia ia ma nā liʻiliʻi ma muli o ke kiʻekiʻe o ka nui o ka calorie, a pono e hōʻalo ʻia i nā hihia o ka maʻi kō a me nā maʻi puʻupaʻa. E ʻike hou aʻe e pili ana i nā molakeke a aʻo e pili ana i ka mana momona a me nā calorie o nā meaʻono maoli.

10. Erythritol

He mea momona maoli ʻo Erythritol i like ke kumu me xylitol, akā he 0.2 wale nō calories i ka gram, ma kahi o ka mea ʻono me ka waiwai ʻole o ke kalori. Loaʻa iā ia ma kahi o 70% o ke kō ʻono kō, a hiki ke hoʻohana ʻia e ka poʻe me ka maʻi diabetes a makemake paha e lilo ka paona.

Hoʻohui ʻia, ʻaʻole hana ka erythritol i nā āpau a hiki ke loaʻa i nā hale kūʻai meaʻai olakino a i ʻole nā ​​mea hoʻopili a me ke kūʻai aku i ka pauka.

I mea e kōkua ai iā ʻoe e lilo i ka paona a kāohi i kāu glucose i ke koko, e ʻike i nā ʻanuʻu he 3 e hōʻemi ai i kāu lawe kō.

E nānā i ka wikiō e hiki mai ana a ʻike i nā mea e hiki ai ke hōʻeha i nā mea hoʻonanea ʻono.