ʻO ka wai hua hua he maikaʻi ʻole e like me Sugary Soda?

Anter

• Nui ke kō i nā mea ʻelua
• Hiki i nā mea ʻelua ke lilo i ka waiwai kaupaona
• ʻOi aku ka momona o ka wai huaʻai i nā mea momona
• Ke laina lalo

ʻIke ʻia ka wai huaʻai ma ke ʻano he olakino a ʻoi loa ma mua o ka kō kō.

Ua hoʻopuka nā hui olakino he nui i nā ʻōlelo kūkaʻi e paipai ana i ka poʻe e hōʻemi i kā lākou lawe ʻana i nā mea inu momona, a ua hele aku kekahi mau ʻāina a hiki i ka hoʻokō ʻana i kahi ʻauhau ma ka soda kō (,).

Eia naʻe, ʻōlelo kekahi poʻe ʻaʻole maikaʻi ke olakino e like me ka mea i hana ʻia a like me ka hōʻino ʻana i kou olakino e like me ka soda kō.

Nānā kēia ʻatikala i nā hōʻike ʻepekema hou loa e hoʻohālikelike i ka wai momona a me ka soda.

Nui ke kō i nā mea ʻelua

ʻO kekahi o nā kumu nui e noʻonoʻo ai kekahi poʻe i ka wai momona ma ke ʻano he olakino ʻole e like me ka soda momona ka mea kō o kēia mau mea inu.

ʻO nā soda ʻelua a me 100% ka wai momona huaʻai ma kahi o 110 mau calorie a me 20-26 mau kō o ke kō i kēlā me kē kīʻaha (240 ml) (,).

Ke hōʻike mau nei ka noiʻi i kahi loulou ma waena o nā mea inu kō a me kahi kiʻekiʻe o ka maʻi, e like me ka maʻi diabetes type 2, metabolic syndrome, ke koko kiʻekiʻe, a me nā maʻi puʻuwai, a me kahi kiʻekiʻe o ka make mua ((,,,).

Ma muli o kā lākou ʻano kō like, ua hoʻomaka kekahi poʻe e hōʻuluʻulu i nā wai a me ka soda, e ʻōlelo ana e hōʻalo ʻia lākou i kahi like. Eia nō naʻe, ʻaʻole hiki i ka soda a me ka wai ke hoʻopili i kou olakino ma nā ʻano like ().

ʻO kahi laʻana, hoʻomāhuahua ka soda i kou makaʻu i ka maʻi i kahi ʻano hilinaʻi ʻia. ʻO kēia ke kumu o ka inu ʻana i ka soda, ʻoi aku ke kiʻekiʻe o kou makaʻi i ka maʻi - ʻoiai inā inu ʻoe i nā mea liʻiliʻi.

Ma ka ʻaoʻao ʻē aʻe, ʻo ka inu ʻana i nā wai liʻiliʻi liʻiliʻi - kikoʻī ʻia ma lalo o 5 auneke (150 ml) i kēlā me kēia lā - e hoʻoliʻiliʻi paha i kou makaʻi ʻana i nā kūlana e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai. ʻO nā ʻai nui kiʻekiʻe wale nō e hōʻino i kou olakino ().

ʻO kēlā, pili wale nō nā pono olakino o ka wai i ka wai huaʻai 100% - ʻaʻole i nā mea inu kō.

Loaʻa i ka wai huaʻai a me ka soda i nā nui o ke kō. Eia nō naʻe, weliweli paha ka soda i kou olakino, me ka nānā ʻole i ka nui āu e ʻai ai, ʻo ka wai momona ka mea e hoʻonui i kou makaʻi o ka maʻi ke inu ʻia i ka nui.

Hiki i nā mea ʻelua ke lilo i ka waiwai kaupaona

Hiki i ka wai momona huaʻai a me ka soda kō ke hoʻonui i kou makaʻu i ke kaupaona.

ʻO ia no ka mea waiwai ka ʻelua i nā calorie akā haʻahaʻa i ka fiber, kahi mea kōkua e kōkua ai i ka hōʻemi ʻana i ka pōloli a hāpai i ka naʻau o ka piha (,,).

No laila, ʻaʻole hiki i nā calorie i hoʻopau ʻia mai ka soda a i ʻole ka wai huaʻai ke hoʻopiha iā ʻoe e like me ka helu like o nā calorie i hoʻopau ʻia mai kahi meaʻai momona-momona me ka nui o ke kō, e like me kahi ʻāpana o nā hua ().

Eia kekahi, ke inu nei i kāu mau kalepona - ma mua o ka ʻai ʻana iā lākou - e hoʻonui paha i kou makaʻi o ke kaupaona. Manaʻo nā loea he mea paha kēia no ka mea ʻaʻole uku ka hapa nui o kēia mau wai i kēia mau caloli wai e ka ʻai ʻana i nā calori liʻiliʻi mai nā meaʻai ʻē aʻe - ke ʻole lākou e hoʻoikaika i ka hana (,).

ʻO kēlā, ʻo ke kalepona nui wale ke alakaʻi i ka loaʻa ʻana o ke kaumaha. No laila, he mea nui e haʻi aku i ka ʻai ʻana i nā mea inu calorie i loko o ka calorie ʻaʻole ia e alakaʻi i ka loaʻa kaumaha i ka hapa nui o ka poʻe.

ʻO ka wai momona a me ka soda e waiwai i nā calory akā haʻahaʻa i ka fiber, e hoʻolilo iā lākou i ala kūpono ʻole e hōʻemi i ka pōloli a māʻona ʻoe. Hiki iā lākou ke alakaʻi i ka nui o ka lawe ʻana o ka calorie, hoʻonui hou i ka loaʻa ʻana o ke kaupaona.

ʻOi aku ka momona o ka wai huaʻai i nā mea momona

Loaʻa ka wai huaʻai i nā huaora, nā minelala, a me nā mea hoʻohui maikaʻi i nele i ka soda kō ().

Kūʻē i ka manaʻo kaulana, ʻo ka 1/2 kīʻaha (120 ml) o ka wai momona huaʻai e like me ka waiwai o ka nui o nā huaora a me nā minelala, e like me ka hao, potassium, magnesium, a me nā huaora B, e like me ka nui o nā huaʻai hou (,,).

E hoʻomanaʻo i ka nui o nā mea momona e hoʻohaʻahaʻa me ka manawa. No laila, loaʻa i ka wai hou i ʻono ʻia i ka lāʻau ʻoi aku ka kiʻekiʻe ma mua o nā ʻano wai ʻē aʻe. Eia nō naʻe, ʻoi aku ka nui o nā wai momona o 100% ma mua o ka kō kō.

Aia i loko o ka wai hua ka waiwai o nā mea kanu pono, e like me carotenoids, polyphenols, a me flavonoids, i hiki ke kōkua i ka hoʻopau ʻana i nā radical free a hoʻēmi i kou makaʻi o ka maʻi (,,).

Hōʻike paha kēia i ke kumu o ka hoʻopili ʻia ʻana o nā wai momona huaʻai i nā pono olakino, mai ka hoʻomaikaʻi ʻana i ka pale a me ka hana o ka lolo i ka hoʻohaʻahaʻa haʻahaʻa, ke kahe o ke koko, a me nā pae kolesterol LDL (ʻino) (,,,).

Eia naʻe, ʻoi aku ka maikaʻi o ka loaʻa ʻana o kēia mau pōmaikaʻi ke pau ka wai huaʻai i ka nui a 5 mau auneke (150 ml) i kēlā me kēia lā ().

Nui ka wai momona i nā huaora, nā minelala, a me nā mea kanu pono e nele i ka soda. Hoʻopili ʻia ka lawe mau ʻana o ka wai liʻiliʻi i nā ʻano pono olakino like ʻole.

Ke laina lalo

ʻAno like ka wai huaʻai a me ka soda momona ma kekahi ʻano akā ʻokoʻa ākea i kekahi.

Ua haʻahaʻa nā mea ʻelua i ka fiber a me nā kumuwaiwai o ke kō a me nā wai momona. Ke hoʻopau ʻia i ka nui, ua hoʻopili ʻia ʻelua i ka hoʻonui i ka makaʻu o ka momona a me nā maʻi, e like me ka maʻi diabetes type 2 a me nā maʻi puʻuwai.

Eia nō naʻe, ʻokoʻa ka soda momona, loaʻa i ka wai momona ka huaʻai like ʻole, nā minelala, a me nā mea kanu pono e pale iā ʻoe mai ka maʻi.

No laila, ke hoʻopau ʻia i nā mea liʻiliʻi, hoʻomau ka wai momona i ka mea lanakila.