Nā mea a pau e pono ai ʻoe e ʻike e pili ana i ke kō

Anter

• No ke aha e hopohopo ai au i ka nui o ke kō aʻu e ʻai ai? He aha ke ʻano o kā mākou pōʻino ʻOiaʻiʻo Kamaʻilio e pili ana?
• No ke aha ka noiʻi ma Sugar Spotty?
• He aha ka ʻokoʻa ma waena o Fructose, Glucose, Galactose, a me Sucrose?
• Ehia mau kō e pono iaʻu e hoʻopau i kēlā me kēia lā?
• He aha e pili ana i ke kō mai nā kumuwaiwai kūlohelohe, e like me ka hua-maikaʻi ʻole paha ia?
• He aha ke kō i hoʻohui pono ʻia?
• No ke aha e hoʻohui ʻia ai ke kō i nā mea he nui?
• Aia kekahi mau meaʻai i manaʻo ʻole ʻole e loaʻa ana i ka nui o ke kō e pono iaʻu e makaʻala a malia paha e noho mamao aku?
• ʻOi aku ka maikaʻi o ka Sugar Raw noʻu ma mua o ka Sugar Granulated maʻamau (Sucrose)?
• ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka meli, Maple Syrup, a me nā mea ʻono ʻē aʻe "kūlohelohe" ma mua o ke kō maʻamau?
• He aha ka ʻokoʻa ma waena o ka Syrup Kūʻai Kaha kiʻekiʻe-Fructose (HFCS) a me ke kō kōmau? He maikaʻi ʻole ʻo HFCS?
• He aha ka pōʻino i ka ʻai ʻana i nā mea hoʻonani ʻona e like me Aspartame, Sucralose, a me Saccharin?
• He aha e pili ana i nā "Sweet" Zero-Calorie Sweeteners, "e like me Stevia a me Monk Fruit Extract (Nectresse)?
• He aha nā waiʻona kō?
• Aia kekahi mau ʻano ʻono ʻē aʻe e pono iaʻu e hōʻalo?
• He aha nā mea maikaʻi e ʻai ai ke makemake ʻoe i kahi mea momona?
• He aha ke ala kūpono e ʻoki ai i ke kō?
• Hiki iā ʻoe ke hoʻokau i ke kō?
• Nānā no

Hoʻopiha ʻia mākou i ke kō ma nā wahi a pau a mākou e huli ai-ma ka nūhou, e ʻōlelo ana iā mākou e hōʻemi i ka nui o kā mākou meaʻai, a me ka nui o nā meaʻai a me nā mea inu a mākou e ʻai ai i kēlā me kēia lā. A ʻaʻole maikaʻi kēia kōpaʻa paʻakikī, no ka mea, e waiho ana iā mākou i ka maopopo ʻole pehea e hoʻokō ai i ka makemake me ka ʻole o ka lole, inā palekana nā mea ʻono, a he aha ka mea hiki iā ʻoe ke ʻai maoli. Ma kahi o ke kīloi ʻana i ke kāwele i ka nohona olakino-a i ʻole, ʻoi aku ka maikaʻi, huli i nā kuki e hōʻoluʻolu i kou koʻikoʻi koʻikoʻi - pololei i nā mea e pili ana i nā ʻano kō a pau i hiki ai iā ʻoe ke mālama pono i kou kino (a me kou niho ʻono).

No ke aha e hopohopo ai au i ka nui o ke kō aʻu e ʻai ai? He aha ke ʻano o kā mākou pōʻino ʻOiaʻiʻo Kamaʻilio e pili ana?

Kukahiko

ʻO ka mea mua, ʻo ka mea maopopo: Hoʻohui ke kō i nā calorie ʻole i kāu ʻai, a inā ʻaʻole ʻoe e akahele, hiki ke hoʻohui i nā iniha i kou pūhaka. E hoʻomau i kēlā, a hiki iā ia ke alakaʻi i ka momona, kahi e lawe mai ai i ka lehulehu o nā pilikia olakino e like me ka maʻi maʻi puʻuwai, wahi a Laura Schmidt, Ph.D., he polopeka o ke kulekele olakino ma ke Kula ʻo Medicine ma ke Kulanui o Kaleponi, San Kapalakiko.

Akā ʻo ka nui o nā pilikia i lawe ʻia e ka hoʻohana nui ʻana i ke kō i manaʻo ʻia ʻaʻole pili loa i ka momona a ʻoi aʻe e pili ana i ke ʻano o ka metabolized o ka mea i loko o kou kino. "Hōʻike nā haʻawina i nā holoholona e hiki ke hoʻololi i ka ʻai ʻana o ka fructose i kou hiki ke hoʻomalu i ka ʻai, hoʻemi i kou hiki ke puhi i ka momona, a hoʻoulu i nā hiʻohiʻona o ka metabolic syndrome, e like me ka hoʻokiʻekiʻe ʻana i ke koko, ka hoʻonui ʻana i ka momona, a me ka hoʻoulu ʻana i ke akepaʻa momona a me ka insulin resistance," Wahi a Richard Johnson, MD, polofesa lapaʻau ma ke Kulanui o Colorado ma Denver a me ka mea kākau o Ka Huli Momona.

ʻO kekahi hopena maikaʻi ʻole o ke kō: nā wrinkles. "Ke ʻeli kou kino i nā mole kō e like me ka fructose a i ʻole ka glucose, hoʻopaʻa lākou i nā protein a me nā momona a hana i nā mole i kapa ʻia nā huahana glycation end, a AGEs paha," wahi a David E. Bank, he dermatologist ma Mount Kisco, NY a me SHAPE lālā o ka papa aʻoaʻo aʻoaʻo. . E like me ka hōʻiliʻili ʻana o nā AGE i kāu mau pūnaewele, hoʻomaka lākou e luku i ka ʻōnaehana kākoʻo o ka ʻili, a.k.a., collagen a me elastin. "Ma muli o ka hopena, ua wīwī ka ʻili, hiki ʻole a emi ʻole ka ʻālohilohi," wahi a Bank

No ke aha ka noiʻi ma Sugar Spotty?

Kukahiko

He mea paʻakikī ke hoʻokaʻawale i nā hopena o ke kō ma luna o ke kanaka no ka mea he ʻokoʻa nā meaʻai a me nā meaʻai i kā mākou meaʻai, no laila ua hana ʻia ka nui o ka noiʻi ʻana i nā holoholona e hoʻohana ana i ka nui o ke kō i hoʻokaʻawale ʻole ʻia i kā mākou ʻai maʻamau (60 ka pakeneka o ka meaʻai ma mua o 15 pakeneka), wahi a Andrea Giancoli, MPH, RD, he waha ʻōlelo no ka Academy of Nutrition and Dietetics.Ua hōʻike ʻia kekahi hopohopo no ka mea ʻo ia mau holoholona i hoʻohana i nā fructose maʻemaʻe ma mua o ka hui pū ʻana o ka fructose a me ka glucose e like me kā mākou e ʻai mau ai, hoʻohui ʻo Johnson, ka mea i hana pilikino i ka noiʻi e pili ana i ke kō (i uku kālā ʻia e ka National Institutes of Health) no nā makahiki he umi.

He aha ka ʻokoʻa ma waena o Fructose, Glucose, Galactose, a me Sucrose?

Kukahiko

Hoʻohana ʻia kēlā me kēia o kēia mau molekala e hana i nā ʻano ʻano kalapona. Fructose ʻike maoli ʻia i nā mea kanu he nui, ka meli, ka lāʻau a me nā hua o ke kumu waina, nā hua, a me ka nui o nā lau aʻa. ʻO ia ka mea e momona ai ke kō. Glucose i loko o ka starch a puhi ʻia e hana i ka ikehu, a galactose Loaʻa i ke kō kō. Sucrose, a i ʻole ke kō kōpaʻa, he glucose a me ka fructose i hoʻopaʻa pū ʻia.

Hoʻohuli ʻia ka hapa nui o nā haʻuki i ka glucose a hoʻohana ʻia no ka ikehu a i ʻole mālama ʻia e like me ka momona. Akā ʻaʻole like me nā kō ʻē aʻe, i hoʻopili ʻia i kāu kahawai koko, hele ka fructose i kou ake e hoʻopili ʻia. Ke hoʻopau ʻia i ka nui loa, ʻaʻole hiki i ke akepaʻa ke hana hou i ka fructose ma ke ʻano he ikehu a laila lilo ia i momona, kahi e hoʻonāukiuki loa ai i ka maʻi metabolic. Hiki ke kumu ʻia ke akepaʻa momona e ka wai ʻona a i nā hihia koʻikoʻi huli ʻia i maʻi maʻi ake.

Ehia mau kō e pono iaʻu e hoʻopau i kēlā me kēia lā?

Kukahiko

Wahi a ka American Heart Association (ʻo ka hui wale nō e koi ai i kahi nui o nā papaʻai pilikino), pono ʻole nā ​​wahine e ʻai ma mua o 6 mau teaspoon o ke kō i hoʻohui ʻia i kēlā me kēia lā (ʻo ka palena no nā kāne he 9 teaspoons). ʻAʻole pili kēia i ke kō mai nā kumuwaiwai kūlohelohe e like me nā hua.

E kau i kēia i ke kuanaʻike, ʻo kahi teaspoon o ke kō e like me 4 gram a me 16 calories. ʻO ka mea inu momona kō 20-auneke (soda, inu inu haʻuki, a wai wai paha) i loaʻa mau he 15 a 17 mau puna o nā mea momona. I kēia manawa lawe ka mea ʻAmelika maʻamau ma mua o 22 teaspoons-352-plus calories-o ka kō i hoʻohui ʻia i kēlā me kēia lā. ʻO 16 mau teaspoon a me 256 mau calorie i ʻoi aku ma mua o ka mea i ʻōlelo ʻia.

He aha e pili ana i ke kō mai nā kumuwaiwai kūlohelohe, e like me ka hua-maikaʻi ʻole paha ia?

Kukahiko

ʻAʻole, ʻaʻohe mea hewa me ka hoʻopili ʻana i nā hua hou i kāu papaʻai. Loaʻa i ka huaʻai ka fructose, akā he haʻahaʻa ka nui (4 a 9 grams no kēlā me kēia lawelawe), a he mau meaʻai maikaʻi hoʻi kona, e like me nā huaora, antioxidants, potassium, a me ka fiber, e kōkua i ka hoʻolohi ʻana i ke kō a kūʻē i kekahi o kona hopena. , "Wahi a Johnson.

Akā, e like me nā mea ʻē aʻe, pono e hoʻopau i nā hua i ke kaulike, ʻo ia hoʻi ʻelua a ʻehā mau lawelawe i ka lā-keu hoʻi inā he diabetic ʻoe-a me kā lākou ʻano maoli. Heluhelu: ʻaʻole candied (me ke kō i hoʻohui ʻia), hoʻomaloʻo (kahi i hoʻonui ʻia ai ke kō a i kekahi manawa hoʻohui ʻia ke kō), a i ʻole wai wai ʻia. "Hoʻopaʻa ka hoʻomaʻemaʻe wai ʻana i ka fiber mai nā hua a hoʻohuli iā ia i ʻano nui o ka fructose. Maʻalahi loa kēia e hoʻopau i kahi tona o ke kō i hoʻokahi aniani liʻiliʻi a kumu e wikiwiki koke ai kāu kō kō," i ʻōlelo ʻo Schmidt. ʻO kēlā piʻi i ke kō kō e hoʻonāuki i ka akepaʻa e mālama i ka momona a lilo i mea kū ʻole i ka insulin, a hoʻokiʻi hoʻi i kou makaʻi no ka maʻi kō.

Pono ʻoe e hoʻomaopopo he kiʻekiʻe kekahi o nā hua i ke kō ma mua o nā mea ʻē aʻe. ʻO nā mea a ka hapanui e noʻonoʻo ai e komo pū me ka maiʻa (14 gram i hoʻokahi medium, ʻaʻole maikaʻi ʻole ia), nā mango (46g), a me nā pomegerane (39g). ʻO ka nui o ke kō he ʻoi aku ka nui o nā calorie, no laila inā ʻoe e nānā nei i kāu hōʻemi kō ʻana i kēlā me kēia no ka hōʻemi kaumaha a me nā kumu diabetic paha, e hoʻokau paha ʻoe i ka helu o kēia mau hua kō-kiʻekiʻe āu e ʻai ai.

He aha ke kō i hoʻohui pono ʻia?

Kukahiko

"ʻAʻole like me ka lactose i ka waiū a me ka fructose i ka hua, ʻaʻole kūlohelohe nā kō i hoʻohui ʻia. Hoʻohui maoli ʻia lākou i nā meaʻai a me nā mea inu i kā lākou hana a hoʻomākaukau paha," wahi a Rachel Johnson, Ph.D., MPH, RD, he polofesa meaʻai ma ka Kulanui o Vermont ma Burlington. ʻO ke kō i hoʻohui ʻia i hiki ke lilo i kekahi ʻano, e like me ka meli, kō kō, syrup maple, dextrose, fructose, high-fructose corn syrup, granulated sugar, raw kō, a me sucrose, e inoa i kekahi. No kahi papa inoa piha, e kipa i ka pūnaewele ʻo USDA MyPlate.

No ke aha e hoʻohui ʻia ai ke kō i nā mea he nui?

Kukahiko

ʻO kekahi kumumanaʻo aia ma kahi o 20 a 30 mau makahiki i hala aku nei, ua lilo ka momona i ʻenemi Helu 1, no laila hoʻomaka nā mea hana e ʻoki i ka momona mai nā mea i ʻūlū ʻia a hoʻololi iā ia me nā kō (ʻo ka manawa pinepine ma ke ʻano o ka syrup kānana frfrose kiʻekiʻe) me ka lana o ka manaʻo o nā mea kūʻai mai ʻaʻole e ʻike i kahi loli i ka ʻono. "ʻOluʻolu ka ʻono o ke kō i kā mākou lehelehe," wahi a Kathy McManus, ʻo R.D., ka luna o ka ʻoihana meaʻai ma Brigham a me ka Haukapila Wahine ma Boston.

A ʻo kahi hopena, ua maʻa mākou i ka momona o kā mākou mau meaʻai ma mua o ka mea a lākou e manaʻo ai. Wahi a ka USDA, ua hoʻonui ka poʻe ʻAmelika i kēlā me kēia makahiki no kēlā me kēia capita o nā mea hoʻonaninani caloric i 39 pākēneka-a nui 43

paona-ma waena o 1950 a me 2000.

Kōkua pū ka kō i ka hoʻonui ʻana i ke ola o kekahi huahana.

Aia kekahi mau meaʻai i manaʻo ʻole ʻole e loaʻa ana i ka nui o ke kō e pono iaʻu e makaʻala a malia paha e noho mamao aku?

Kukahiko

"Hoʻohui ʻia ke kō ma kahi o 80 pākēneka o nā huahana i mālama ʻia ma kā mākou mau waihona supermarket," i ʻōlelo ʻo Schmidt. ʻO Ketchup, nā mea ʻai ʻūmū, a me nā ʻaʻai salakeke kekahi o nā mea lawehala nui loa, a loaʻa pū kekahi i nā mea e like me ka palaoa a me nā ʻāpala. ʻO kahi ʻeke bagel, no ka laʻana, hiki ke loaʻa ma kahi o ʻeono gram o ke kō.

"Hūnā ʻia ke kō i nā ʻano meaʻai like ʻole āu e manaʻo ʻole ai no ka mea he mea ʻono ia a ʻono ʻole hoʻi, no laila ke aʻo ʻana pehea e ʻike ai i kēlā mau kō ma nā lepili hoʻohui mea nui," hoʻohui ʻo Schmidt. Ma waho aʻe o nā mea hiki iā ʻoe ke ʻike (kō, kō, meli, syrups), e nānā no nā huaʻōlelo e pau ana i ka "-ose." A hoʻomanaʻo, ʻo ke kiʻekiʻe ma ka papa inoa, ʻo ka nui o ke kō i loaʻa i ka huahana.

ʻOi aku ka maikaʻi o ka Sugar Raw noʻu ma mua o ka Sugar Granulated maʻamau (Sucrose)?

Kukahiko

ʻAʻole. Lawe ʻia nā kō ʻelua mai ke kō, "ʻoi aku ka liʻiliʻi o ka hoʻomaʻemaʻe ʻia o ke kō maka ma mua o ke kō maʻamau a mālama ʻia kekahi o nā molakeke," wahi a Rachel Johnson. ʻOiai ke ʻano o loko liʻiliʻi ʻo ka hao a me ka calcium, ʻaʻohe waiwai kūpono o ke ʻano, a loaʻa pū i ka helu like o nā calorie.

ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka meli, Maple Syrup, a me nā mea ʻono ʻē aʻe "kūlohelohe" ma mua o ke kō maʻamau?

Kukahiko

ʻAʻole. "He mau sugars maʻalahi lākou āpau e hāʻawi i ka nui o nā calorie, a hana like kou kino iā lākou i ke ala like," i ʻōlelo ʻo McManus. "Ke ʻano o nā ʻano, ua maʻalahi ka lawe ʻia ʻana o kēlā me kēia a komo i loko o kou kahawai koko, a ke hana ʻia me ka ʻoi loa o kēia hiki ke hana i kahi hoʻoikaika insulin a hiki ke hoʻokau iā ʻoe i ka maʻi diabetes."

He aha ka ʻokoʻa ma waena o ka Syrup Kūʻai Kaha kiʻekiʻe-Fructose (HFCS) a me ke kō kōmau? He maikaʻi ʻole ʻo HFCS?

Kukahiko

Papa kō-a.k.a. haku ʻia ʻo sucrose-50 pakeneka fructose a 50 pakeneka glucose. Loaʻa ka HFCS mai ka kulina a loaʻa pū kekahi fructose a me ka glucose; i kekahi manawa ʻoi aku ka nui o kāna fructose ma mua o ke kō a i kekahi manawa ua emi ia, i ʻōlelo ʻo Richard Johnson. "ʻO ka syrup kānana fructose kiʻekiʻe ka mea maikaʻi loa i nā mea inu momona, ke hoʻohui ʻia e kokoke ana i 55 a 65 pakeneka fructose," hoʻohui ʻo ia. "Eia nō naʻe, i loko o nā huahana ʻē aʻe e like me ka berena, loaʻa ka hapa iki o ka fructose ma mua o ka pā kō."

Hoʻonui ʻia nā hopena maikaʻi ʻole o ka fructose i ka HFCS, ʻoiai he ʻoi aku ke kiʻekiʻe o ka fructose ma mua o nā ʻano ʻē aʻe. A ʻo ka hoʻolauna ʻana o ka syrup kānana frfrose kiʻekiʻe me ka hoʻonui ʻana o ka momona, e hoʻohui ʻo Richard Johnson.

He aha ka pōʻino i ka ʻai ʻana i nā mea hoʻonani ʻona e like me Aspartame, Sucralose, a me Saccharin?

Kukahiko

"Manaʻo wau aia nō ka ʻōlelo hoʻoholo ma luna o kēia mau mea āpau," wahi a McManus. Manaʻo ka FDA i ka aspartame (kūʻai ʻia ma lalo o nā inoa Equal, Nutrasweet, a me Sugar Twin), sucralose (Splenda), a me saccharin (Sweet'N Low) e "manaʻo ʻia he palekana" a GRAS paha, a ua hoʻokumu ʻia kahi ʻae i kēlā me kēia lā e lawe ʻia ( ADI) no kēlā me kēia. Hoʻokumu ʻia ʻo ADI i kāu kaupaona. ʻO kahi laʻana, pono i kahi wahine 140-paona e hoʻopau e pili ana i nā kēpau 18 o ka soda diet aspartame-sweetened a i ʻole 9 packet of saccharin e ʻoi aku i kāna ADI. "He kī ke akahai, a manaʻo wau e ʻimi ʻoe i nā meaʻai e ʻoi aku ke olakino, me ka ʻole o ka hoʻohui ʻia o nā mea hana," i ʻōlelo ai ʻo McManus.

Hōʻike pū kekahi nā noiʻi ʻaʻole hiki i nā mea hoʻonaninani ke lawelawe ma ke ʻano he pani hakahaka no ke kō ke hiki mai ka ʻoluʻolu. ʻOiai ke kō i ka pane uku i kou lolo, e hoʻonui ana i nā pae dopamine e like me ka ikehu o ka metabolism, ʻo ka ʻai ʻana i kahi mea momona ʻia ʻaʻole hoʻonui i ka dopamine, e like me ka loiloi hou ʻana o ke Kula ʻo Medicine ʻo Yale University.

He aha e pili ana i nā "Sweet" Zero-Calorie Sweeteners, "e like me Stevia a me Monk Fruit Extract (Nectresse)?

Kukahiko

"ʻOluʻolu kēia mau mea i ka poʻe kūʻai aku no ka mea ʻoi aku ka maoli ma mua o nā mea hoʻonani synthetic, akā ʻaʻole kūlohelohe maoli lākou," wahi a McManus.

E like me ka sukrosa i kāʻili ʻia mai ai mai ke kō, lawe ʻia ʻo stevia mai ka mea kanu stevia rebaudiana. Ua ʻono nā Kepani i nā mea me stevia no nā makahiki he nui a ua hoʻohana nā ʻAmelika Hema i nā lau stevia no nā kenekulia, akā ua hāʻawi wale ka FDA i ke kūlana stevia GRAS i ka makahiki 2008. ʻO kēia mea hoʻonanea ma kahi o 300 mau manawa i like ka momona me ke kō.

ʻO ka hua hua Monk (i kūʻai ʻia ma lalo o ka inoa Nectresse) hele mai kahi ipu i kū i ka hema o Kina a me ka ʻākau o Thailand. ʻAʻole hiki mai kona ʻono mai ke kō maoli akā he antioxidant i kapa ʻia ʻo mogroside, ʻo ia ka 200 a 500 mau manawa e like me ke kō. ʻOiai ua hana iki ʻia kahi noiʻi e pili ana i ia mea, ua palekana kahi hua hua monk a ua manaʻo ʻia ʻo GRAS mai ka makahiki 2009.

He aha nā waiʻona kō?

Kukahiko

Lawe ʻia nā waiʻalekale kō mai nā hua a me nā mea kanu kahi e kū maoli ai ia, a hiki ke hana ʻia hoʻi mai nā kalakeke ʻē aʻe e like me fructose a me dextrose. ʻO kēia mau mea hoʻohaʻahaʻa-calorie sweeteners pinepine nā inoa e pau i ka "-ol" e like me sorbitol, xylitol, a me mannitol, a ʻike pinepine ʻia i ka lāʻau gum, candy, a me nā bar nutritional low-carb. Manaʻo ʻia GRAS e ka FDA, ʻike ʻia lākou i ka hihia bloating a me nā pilikia digestive no kekahi poʻe, i ʻōlelo ʻo Giancoli. "ʻAʻole like me ke kō, ua wāwahi ʻia kēia mau wai ʻalekohola i loko o nā ʻōpū a hoʻolilo ʻia i kinoea, kahi e hana pinepine ai i ka maʻi gastrointestinal."

Aia kekahi mau ʻano ʻono ʻē aʻe e pono iaʻu e hōʻalo?

Kukahiko

ʻO Agave syrup, i ʻōlelo ʻo Giancoli. Hoʻonohonoho ʻia ma ke ʻano he low-glycemic, ʻaʻohe nui o ka glucose i ke syrup agave, akā hiki i ka 90 pākēneka ke ala kiʻekiʻe ma mua o ke syrup kānana fructose kiʻekiʻe. No laila ʻoiai he mea kūlohelohe ia mai ka hana ʻia ʻana mai ka "wai meli" i loaʻa i ka mea kanu agave polū, a he hoʻokahi a me ka hapalua manawa ka ʻoi aku o ka momona ma mua o ke kō no laila pono ʻoe e hoʻohana ma ke ʻano ʻoi loa o ka hana, pono ʻoe e akahele: ʻo ia hoʻi he nui loa nā calorie a me nā fructose-a me nā pilikia olakino āpau e pili ana i kēlā.

He aha nā mea maikaʻi e ʻai ai ke makemake ʻoe i kahi mea momona?

Kukahiko

Hoʻopili me nā meaʻai momona-momona i momona maoli ʻia e like me nā huaʻai a i ʻole yogurt maʻamau me nā hua, i ʻōlelo ʻo McManus. A inā ʻaʻole hiki iā ʻoe ke hoʻohele i kekahi mea me ke kō i hoʻohui ʻia, e hana pono ia me nā kālaki olakino e like me nā ʻoka a me nā kīʻaha holoʻokoʻa ma kahi o nā kāpena i hoʻomaʻemaʻe ʻia e like me ka palaoa keʻokeʻo, no ka mea ʻo ka fiber maoli i nā carbs maikaʻi e kōkua i ka hoʻolohi i ka haki ʻana o nā kō. I kahi pinch, mea ʻala i kahi oatmeal maʻamau me ka kinamona a i ʻole nutmeg.

He aha ke ala kūpono e ʻoki ai i ke kō?

Kukahiko

E nānā mua i kāu papaʻai e ʻike i kāu kumuwaiwai nui o nā sugars i hoʻohui ʻia, wahi a McManus. Heluhelu i nā papa inoa mea hoʻohui (e nānā i kēia mau huaʻōlelo), a hoʻāʻo e hōʻalo i nā huahana me kahi ʻano o ke kō i helu ʻia ma ke ʻano he hoʻokahi o nā mea hana ʻelima. E nānā pū i nā ʻoiaʻiʻo, e hoʻohālikelike ana i nā mea i momona (e like me ka yogurt a i ʻole ka oatmeal) i kāna ʻaoʻao āpau e hoʻokaʻawale i nā kō mai nā mea kū maoli.

Ke ʻike ʻoe i kāu mau wahi momona, e hoʻomaka e ʻoki i hope, e nānā mua ana i kāu mau lawehala ʻino loa. Inā ʻo ia nā mea inu wai kō-ke kumu nui o nā kō i hoʻohui ʻia i ka papa ʻaina ʻAmelika, e like me nā Centers for Disease Control and Prevent-

e pani i ka soda wai a me ka wai seltzer me ka lime, me ka manaʻo e inu i ka seltzer a i ʻole ka wai pālahalaha. "Inā makemake ʻoe e keʻehi i kāu ʻano kō, pono ʻoe e hoʻomaʻamaʻa hou i kou lepe, a me nā huahana i hana ʻia me ka ʻoluʻolu, e hoʻomau ʻoe i ka ʻono," wahi a Schmidt. "ʻO kēia mau mea ʻono e like me ka hoʻohana ʻana i kahi patch nikotina e haʻalele ai i ka puhipaka-maikaʻi no ka hoʻololi ʻana, akā ʻaʻole no ka wā lōʻihi."

E hoʻāʻo nō hoʻi e ʻai i nā meaʻai āpau a me nā mea pūʻolo i hana ʻia i hiki ke mālama ʻia, me ka mālama ʻana i nā meaʻai e hoʻomaka ai i kahi kō i waho o kou hale.

Hiki iā ʻoe ke hoʻokau i ke kō?

Kukahiko

ʻAe, e like me kā Richard Johnson. "ʻO ke kō kekahi o nā meaʻai e makemake nui ai nā kānaka. E makemake nā pēpē i ka wai kō ma mua o ka waiū," i ʻōlelo ʻo ia. "Ma muli o ka hoʻonāukiuki o ka dopamine i ka lolo, kahi e hana ai i kahi pane leʻaleʻa." I ka hala ʻana o ka manawa, hoʻemi ka pane, no laila pono ʻoe i ke kō hou aku no ka hopena like, a ke hoʻonele ʻia nā ʻiole hānai i kā lākou wai inu momona, hiki iā lākou ke hōʻike i nā hōʻailona haʻalele.

Nānā no