Ke kiʻi nei i nā ʻike kō

Anter

• Sugar Shock: ʻO ka ʻoiaʻiʻo ʻole e pili ana i ka hana kō
• Hiki i nā kumuwaiwai huna o nā meaʻono ke hoʻoheheʻe i kahi kō kō.
• Nā ʻIke Kiʻi 3 kiʻekiʻe: Q & A
• Q Hiki iā ʻoe ke hoʻomohala i kahi kō kō?
• Q Ua lohe nui wau e pili ana i ka agave nectar. He aha pololei ia?
• Q He aha ka hana maoli me ka syrup kānana kiʻekiʻe-fructose. He maikaʻi ʻole iā ʻoe?
• Nānā no

Sugar Shock: ʻO ka ʻoiaʻiʻo ʻole e pili ana i ka hana kō

ʻOiai inā ʻoe e haʻalele i ka soda maʻamau a kakaʻī ʻole i loko o kāu ʻiʻina cupcake, aia nō ʻoe i kahi kiʻekiʻe kō nui. Wahi a ka USDA, ʻo nā mea kō i lawe ʻia e nā ʻAmelika ma mua o ʻelua mau manawa ka palena palena ʻoi loa o 40 gram o ke kō i hoʻohui ʻia i ka lā.

A ʻaʻole wale ia kāu pila pili niho pono ʻoe e hopohopo: ʻo ka hoʻohana ʻana i nā mea momona he nui i hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona, maʻi maʻi metabolic (kahi mua o ka maʻi diabetes a me nā maʻi puʻuwai), a ʻo kekahi paha nā maʻi ʻino.

E hoʻihoʻi i hope, hoʻopau i kāu ʻōpaʻa kō a hoʻi i ke ala i kahi papaʻai olakino kaulike, heluhelu i nā lepili a nānā i nā panela mea hoʻohui me ka liʻiliʻi o ka kō. "ʻO ke ʻano i loaʻa i nā huaʻai, nā mea kanu, a me ka waiū waiu e ʻoi aku ka maikaʻi," i ʻōlelo ʻia ʻo Melinda Johnson, R.D., kahi mea mālama pono ʻai no Phoenix, "no ka mea ua hoʻopili ʻia me nā mea momona a ko mākou kino e pono ai, e like me nā wikamina, nā minelala, a me nā fiber."

Hiki i nā kumuwaiwai huna o nā meaʻono ke hoʻoheheʻe i kahi kō kō.

ʻIke ʻoe e ʻike ʻoe i ke kō i loko o ka lole a me ka keke, akā hūnā pū ia i nā huahana āu i manaʻo ʻole ai e hoʻāhewa ana i kāu mau hoʻāʻo e kiki i kāu addiction. Pale aku iā ʻoe iho i kēia mau ʻōlelo aʻoaʻo.

1. ʻLelo ʻai ola olakino # 1: ʻaklelo i ka ʻōlelo "ʻO ka hapa nui o ka poʻe e nānā i kā lākou lawe ʻana i ke kō kōpaʻa, a i ʻole sucrose," wahi a Mary Ellen Bingham, R.D., kahi mea mālama i ka meaʻai ma New York City. Akā hele ke kō ma lalo o nā ʻano ʻokoʻa e hiki ai ke hoʻohaʻahaʻa i kāu papaʻai olakino kaulike. Ma waho aʻe o nā mea hoʻopiʻi maʻamau (granulated, brown, and raw sugars), e makaʻala i kēia mau hae ʻulaʻula: maltose, dextrose (glucose), fructose, concentrate wai huaʻai, mea ʻono kulina, corn syrup, high-fructose corn syrup, syrup maple, meli, syrup malt, a me ka syrup laiki mānoanoa.
2. Manaʻo ʻai olakino # 2: E kiʻi i ka ʻili i ka momona ʻole "ʻO kekahi mau meaʻai momona haʻahaʻa a momona ʻole ka nui o ke kō i hana ʻia e uhi ai i ka ʻono ʻole," wahi a Bingham.
3. Nānā olakino olakino # 3: E waiho i ka pā "Loaʻa paha i ʻo Barbecue, spaghetti, a me nā mea wela wela ma mua o ka hapalua o kā lākou mau calorie mai ke kō kō," wahi a Elisa Zied, R.D., ka mea kākau o Feed Your Family Right! "Pēlā nō i nā mea ʻono, e like me ke ketchup a me ka leʻaleʻa, a me kekahi mau ʻaʻahu salakeke ʻōmole." Nonoi iā lākou ma ka ʻaoʻao ke ʻai ʻana i waho.
4. Manaʻo ʻai olakino # 4: E ʻike ʻaʻole ke ʻano o ka "kūlohelohe" i ka "kō ʻole" ʻAʻohe alakaʻi no kēia lepili kani olakino, a me kekahi huahana e lawe iā ia, e like me nā cereala a me nā yogurts, i ʻūlū ʻia me ke kō i hoʻohui ʻia, e like me ka syrup kānana fructose kiʻekiʻe.

E heluhelu e pili ana i nā mea kō hou aʻe i hiki ai iā ʻoe ke pale i kāu papaʻai olakino kaulike!

Nā ʻIke Kiʻi 3 kiʻekiʻe: Q & A

Me nā poʻomanaʻo āpau a me nā koi, he maʻalahi e huikau e pili ana i nā meaʻono. Ua noi mākou i ka poʻe loea e kamaʻilio i kāu hopohopo nui e pili ana i kaʻai olakino.

Q Hiki iā ʻoe ke hoʻomohala i kahi kō kō?

A Me he mea la. Hōʻike ka noiʻi i ke kō e hoʻomaka i ka hoʻokuʻu o nā neurotransmitters e hoʻoulu i nā ala leʻaleʻa o ka lolo. ʻO ka ʻoiaʻiʻo, ua aʻo ʻia mai ke Kulanui o Bordeaux o Palani i loaʻa i kahi papa ʻaina kō ke kumu o ka ʻiʻini i nā holoholona e hoʻokūkū i nā lāʻau e like me ka cocaine.

Q Ua lohe nui wau e pili ana i ka agave nectar. He aha pololei ia?

A ʻO Agave nectar kahi mea ʻono wai i hana ʻia mai ka mea kanu agave uliuli, kahi kumu lāʻau wao nahele. "ʻO ka Agave nectar he haʻahaʻa iki ia o nā calorie ma mua o ke kō," wahi a Elisa Zied, RD. "Akā hāʻule ia i lalo ma ka papa kuhikuhi glycemic, ʻo ia hoʻi ka omo mālie ʻia e ke kino a ʻaʻole ia e hoʻokumu i nā koʻi kō kō." No ka mea ʻoi aku ka ʻono ma mua o ke kō, e hoʻohana ma kahi o ka hapalua o ka nui i koi ʻia i loko o kahi meaʻai; inā ʻoe e kālua ana, e hoʻemi i ka mahana o ka umu ma kahi o 25°F no ka mea he haʻahaʻa ka wela o ka ʻāʻī agave.

Q He aha ka hana maoli me ka syrup kānana kiʻekiʻe-fructose. He maikaʻi ʻole iā ʻoe?

A "He kiʻekiʻe ka nui o ka fructose corn syrup i ka glucose ma mua o nā mea ʻono ʻē aʻe," wahi a Alexandra Shapiro, Ph.D., he kanaka ʻepekema noiʻi ma ke Kulanui o Florida. Ua ʻike ʻia kāna noiʻi ʻana ʻo ka ʻai ʻana i ka fructose he nui e hoʻopōʻino ai i ka hana o ka leptin, kahi hōmona e kāohi ana i ka makemake-ʻaʻole maikaʻi no ka hoʻāʻo ʻana e mālama i kahi papaʻai olakino kaulike. Hōʻike nā haʻawina ʻē aʻe, ʻaʻohe ona hopena i nā pae hormonone. ʻO ka laina lalo no ka ʻai olakino: "Ka palena i kāu lawe ʻana i ka syrup kānana fructose kiʻekiʻe e like me kāu e hoʻohui ai i ke kō," wahi a Zied.

Kinohi hāʻawi i ka ʻike e pono ai no kāu papaʻai olakino kaulike.

Nānā no