ʻO Fructose ke kumu ʻaʻole ʻoe e nalowale i ke kaumaha?

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Fructose freak-out! Hōʻike ka noiʻi hou i ka fructose-kahi ʻano kō i loaʻa i nā hua a me nā meaʻai ʻē aʻe - maikaʻi ʻole paha ia no kou olakino a me kou pūhaka. Akā mai hoʻopaʻi i nā blueberry a i nā ʻalani no kāu mau pilikia kaupaona i kēia manawa.

ʻO ka mea mua, ka noiʻi: Ua hānai nā mea noiʻi mai ke Kulanui o Illinois ma Urbana-Champaign i nā ʻiole i kahi meaʻai i loaʻa ai ka 18 pakeneka o nā calorie mai ka fructose. (ʻO kēia pakeneka ke ʻano o ka nui i loaʻa i ka papaʻai o nā keiki ʻAmelika.)

Hoʻohālikelike ʻia me nāʻiole nona ka papaʻai he 18 pakeneka glucose, kekahi ʻano kō maʻalahi i loaʻa i ka meaʻai, ʻoi aku ka nui o nā mio i ʻai i ka fructose, ʻoi aku ka liʻiliʻi o ka hana, a ʻoi aku ka momona o ke kino a me ke ake ma hope o 10 mau pule. ʻOiai ka ʻoiaʻiʻo o nāʻiole āpau i ka hoʻopaʻa ʻana i ʻai i ka helu like o nā calorie, ʻo ka mea like ʻole wale nō ke ʻano o ke kō i pau iā lākou. (Eia kahi kumu momona i ka sweat-cardio a me ka hoʻomaʻamaʻa kūʻē ʻana hiki ke kōkua i ka hōʻole ʻana i nā hopena o ke kō. )

No laila, ʻo ke kumu, hōʻike kēia noiʻi e hiki i ka fructose ke hoʻonui i ke kaumaha a me nā pilikia olakino inā ʻaʻole ʻoe e ʻai nui. (ʻAe, he haʻawina holoholona kēia. Akā hoʻohana nā kānaka noiʻi i nā ʻiole no ka mea e wāwahi ka kino i ka meaʻai e like me ka hana a ko mākou kino kanaka.)

Pili paha kēlā, no ka mea e ʻike ʻoe i nā mea momona i nā hua he nui, kekahi mau lau aʻa, a me nā meaʻai maoli. ʻO ia kekahi mea nui o nā meaʻono ʻona, me ke kō kōpaʻa a me ka syrup kānana kiʻekiʻe-fructose (kahi e ʻike ai ʻoe i nā mea āpau mai ka palaoa a i ka ʻalbecue sauce), wahi a Manabu Nakamura, Ph.D., he loea pili no ka meaʻai ma ke Kulanui. o Ilinoi ma Urbana-Champaign.

ʻOiai ʻaʻole i komo ʻo Nakamura i kēia noiʻi ʻiole hou loa, ua alakaʻi ʻo ia i kahi ton o ka noiʻi ʻana ma nā fructose a me nā mea ʻai maʻalahi. "Hoʻolako mua ʻia ʻo Fructose e ke ake, akā ʻo ke kō, glucose, hiki ke hoʻohana ʻia e nā mea āpau i loko o kā mākou kino," wehewehe ʻo ia.

Eia ke kumu o ka maikaʻi ʻole: Ke ʻai ʻoe i ka nui o nā fructose, haki kou ake nui i ka glucose a me ka momona, i ʻōlelo ʻo Nakamura. ʻAʻole hiki i kēia ke alakaʻi i ka loaʻa ʻana o ke kaupaona, akā hiki i kēlā kaʻina haki ʻana ke hana pū me kāu insulin o kou koko a me nā pae triglyceride i nā ala e hāpai ai i kou makaʻi no ka maʻi kō a me ka maʻi puʻuwai, wehewehe ʻo ia.

ʻO ka mea pōmaikaʻi, ʻaʻole pilikia ka fructose i ka hua. "ʻAʻohe pilikia olakino e pili ana i ka fructose i nā hua holoʻokoʻa," wahi a Nakamura. ʻAʻole wale ka nui o nā fructose e hana haʻahaʻa, akā ʻo ka fiber i nā ʻano hua he lohi pū kekahi i ka digestion o kou kō o ke kō, e mālama ai i kou ake i ka holo nui o nā mea momona. Pēlā nō ia no ka fructose i nā lau aʻa a me nā kumuwaiwai maoli ʻē aʻe.

ʻO ka ale ʻana i nā mea inu a mea inu paha i piha i ka kōpaʻa a i ʻole ka syrup kānana fructose kiʻekiʻe, eia nō naʻe kahi pilikia. Loaʻa i kēia mau lāʻau i ka nui o ka lāʻau fructose, ka mea e kahe i kou ake i ka wikiwiki, wahi a Nyree Dardarian, RD, ka luna o ka Center for Integrated Nutrition & Performance ma Drexel University. "ʻO Soda ka mea kōkua nui loa i ka hoʻohana ʻana i ka fructose," wahi āna.

Hoʻopili pū ka wai momona i kahi ʻāpana momona o nā fructose a me nā calorie, a hāʻawi ʻole i ka puluniu hoʻohiʻohi i nā hua āpau, wahi a Dardarian. Akā ʻokoʻa ka mea inu momona, loaʻa iā ʻoe ka nui o nā wikamina olakino a me nā meaola mai 100 pakeneka wai momona.

ʻOiai ke paipai nei ʻo ia e ʻoki loa i nā mea inu momona a pau mai kāu papaʻai, aʻoaʻo ʻo Dardarian i ka mālama ʻana i kāu ʻano wai i ʻewalu auneke o 100 pākēneka wai momona huaʻai i ka lā. (No ke aha he 100 pākēneka maʻemaʻe? Nui nā mea inu i loko o kahi wai momona huaʻai, i hoʻopiha ʻia me ke kō a i ʻole ka syrup kānana fructose kiʻekiʻe. ʻO nā mea maikaʻi ʻole e like me ka soda.)

Ke laina lalo: ʻO ka nui o ka fructose e ʻike ʻia he nūhou maikaʻi no kou olakino a me kou pūhaka. Akā inā ʻoe e ʻai nei i nā kumuwaiwai fructose olakino e like me nā huaʻai a me nā mea kanu, ʻaʻohe ou hopohopo, wahi a Dardarian. (Inā ʻoe e hopohopo maoli e pili ana i kāu kō kō, hoʻāʻo i ka ʻono o kahi Diet Low-Sugar no kahi hoʻokolokolo.)

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