Nā meaʻai waiwai kō: he aha ia a me nā ʻano kō

Anter

• Nā ʻano kō i loaʻa i nā meaʻai
• 1. Sucrose
• 2. Fructose
• 3. Lactose
• 4. Pāka
• 5. Mele
• 6. ʻrup syrup palaoa
• 7. Maltodextrin
• ʻO nā meaʻai kiʻekiʻe i ke kō a me ka momona

ʻO ka Carbohidates ke kumu nui o ka ikehu o ke kino, e hāʻawi ana ma waena o 50 a 60% o nā calorie e pono e ʻai i ka lā. Aia he ʻelua mau ʻano pākōnoi: maʻalahi a paʻakikī.

Hoʻokomo koke ʻia nā ʻōpikipiki maʻalahi i ka pae ʻōpū, hiki i ka hoʻonui ʻana i ka nui o ke kō i ke koko, a pono e hoʻopau ʻia me ka mālama e nā poʻe kaupaona, nā maʻi puʻuwai, nā diabetic a i ʻole nā ​​mea i loaʻa nā pilikia insulin. ʻO kekahi mau laʻana o nā meaʻai e waiwai i nā kālikaiki maʻalahi he kō keʻokeʻo, kō kō a me ka meli.

ʻO nā meaʻai ʻē aʻe e like me ka berena, kaʻuala, laiki, nā pīni a me nā beets ke kumu o nā carbohydrates paʻakikī, a ke ʻai ʻia, lilo hoʻi i glucose, akā hoʻonui lākou i ka nui o ka glucose i ke koko me ka lohi e pili ana i ka meaʻai a me ka nui o ka fiber. loaʻa, hiki iā lākou ke hoʻopili ʻia i ka papaʻai kaulike a kaulike hoʻi.

Nā ʻano kō i loaʻa i nā meaʻai

Hiki ke ʻike ʻia ke kō ma nā ʻano like ʻole e like me ke ʻano kemika, loaʻa nā inoa a me nā hana i ke kino. Hōʻike ka papa inoa aʻe i nā ʻano kō a me nā ʻano kumuwaiwai.

1. Sucrose

ʻO Sucrose, ʻoi aku ka maikaʻi i ʻike ʻia ma ke ʻano he kō kōka, kahi disaccharide, i hoʻokumu ʻia e ka hui ʻana o kahi moleula o glucose a me kekahi o ka fructose. I kēia manawa, hoʻohana ʻia kēia mea hoʻohui ma ke ʻano he mea hoʻohui i nā huahana i hoʻoponopono ʻia.

ʻO kēia ʻano kō i loaʻa ka papa kuhikuhi glycemic kiʻekiʻe, no laila ke omo ʻia ia i ka pae o ka ʻōpū, hoʻonui koke ia i ke kō kō, a ʻoi aku ka makemake i ka hōʻiliʻili o ka momona i ke kino, a, no laila, pili ka nui o ka ʻai ʻana me ua hoʻonui ʻia ka makaʻu o ka maʻi maʻi maʻi, ka momona a me ka maʻi kō.

Nā kumuʻai: kō, kō kōpaʻa, kō kō, a me nā huahana i loaʻa iā ia.

2. Fructose

ʻO Fructose kahi monosaccharide, ʻo ia ia, ʻo ia kekahi o nā mole mole maʻalahi o nā huehue a ʻo ia ka momona o nā mea āpau. Hana ʻia ʻo Fructose e ka hoʻololi ʻana i ka glucose i kēia manawa i ka māno palaoa. E like me ka sukrosa, pili pū ʻia ka nui o kāna ʻai ʻana me ka hoʻonui ʻia o ka makaʻi o ka maʻi maʻi maʻi a me nā maʻi metabolic.

Nā kumuʻai: nā huaʻai, nā palaʻai, nā mea kanu a me ka meli.

3. Lactose

ʻO ka lactose, ʻoi aku ka maikaʻi i ʻike ʻia ma ke ʻano he kōpaʻa waiū, kahi disaccharide i hoʻokumu ʻia e ka hui ʻana o kahi mole kūmole me kahi mole moleka. Loaʻa i kekahi poʻe ka hoʻomanawanui ʻole i kēia ʻano kō, no laila i kēia mau hanana e hoʻemi ʻia a hoʻopau ʻia paha kā lākou ʻai mai ka papaʻai.

Nā kumuʻai: waiū a me nā mea hana waiū.

4. Pāka

ʻO ka starch kahi karbohidrat paʻakikī i hoʻokumu ʻia e nā polysaccharides ʻelua, amylopectin a me amylose, i lawe ʻia me ka lohi o ke kino a hana i ka glucose ma ke ʻano he huahana hope loa.

Pono e ʻai ʻia kēia ʻano meaʻai i nā kaulike kūpono i ka papaʻai, e hōʻalo nei i ka nui o ka ʻai ʻana, a pēlā e pale ai i ka kaumaha a me nā maʻi e pili ana.

Nā kumuʻai: raiki, ʻuala, pasta, pīni, pi, kulina, palaoa a me nā palaoa.

5. Mele

Hoʻokumu ʻia ka meli e kahi mole o ka glucose a me ka fructose, ʻo ka mea nui, hoʻohana ʻia ma ke ʻano he meaʻono maoli, eia nō naʻe, pono e kaupalena ʻia kona ʻai ʻana e hōʻalo ai i ka kaumaha nui.

Hāʻawi ka meli i nā pono olakino he nui, no ka mea waiwai ia i nā huaora a me nā minelala e kōkua i ka hoʻonui ʻana i nā pale o ke kino.

Nā kumuʻai: ʻO ka meli o Bee.

6. ʻrup syrup palaoa

ʻO ka syrup kānana kahi hopena kō kō e hoʻohana ʻia e hoʻonoono i nā huahana hana like ʻole. Ma muli o ke kiʻekiʻe o ke kō, ʻo ka ʻai ʻana i nā huahana ʻoihana i loaʻa i kēia syrup ke hopena i kekahi mau maʻi, e like me ka momona, maʻi puʻuwai a me ka maʻi kō.

Aia kekahi syrup kānana fructose kiʻekiʻe, i lawe ʻia mai ka syrup kānana wale nō me ke kiʻekiʻe o nā kō a me ka hoʻohana ʻia e hoʻomomona i nā huahana hana a me nā mea inu.

Nā kumuʻai: nā meaʻai hana, nā mea inu momona a me nā wai hana.

7. Maltodextrin

ʻO Maltodextrin ka hopena o ka haki ʻana o ka mole mole, no laila ua haku ʻia ia me kekahi mau mole glucose. Aia ʻo Maltodextrin i nā ʻāpana liʻiliʻi a i nā huahana ʻoihana, e hoʻohana ʻia ma ke ʻano he mānoanoa a i ʻole e hoʻonui i ka nui o nā meaʻai.

Hoʻohui ʻia, he papa kuhikuhi glycemic kiʻekiʻe ka maltodextrin a no laila ʻaʻole ia e koi ʻia no nā diabetic a i ʻole nā ​​kānaka me nā pilikia insulin.

Nā kumuʻai: nā waiū o nā keiki, nā mea hoʻopihaʻai pono, nā hamburger, nā kīʻaha cereal a me nā meaʻai i hoʻoponopono ʻia.

ʻO nā meaʻai kiʻekiʻe i ke kō a me ka momona

Nui nā meaʻai i loko o ke kō i waiwai i nā momona, e like me ka quindim, brigadeiro, waiū condens, keke, lasagna, biscuit a me nā mea ʻē aʻe. No kēia kumu, i ka hoʻohui ʻana i ka loaʻa ʻana o ke kaupaona, ʻae ia i ka hoʻomaka ʻana o ka maʻi kō, no ka mea hoʻonui ia i ke kiʻekiʻe o ke kō kō ma muli o ka nui o ka papa kuhikuhi glycemic.

Hoʻohui pū kekahi, hoʻonui lākou i ka cholesterol, triglycerides a me ka makaʻu o nā maʻi e like me atherosclerosis a me ka puʻuwai puʻuwai, a pono e hoʻopau pinepine ʻia e mālama i ke olakino olakino.