ʻO ke kō i kēlā me kēia lā - Ehia mau kō e pono ai ʻoe e ʻai i kēlā me kēia lā?

Anter

• Pākuʻi ʻia me nā Sugars kūlohelohe - Ka ʻokoʻa nui
• ʻOi aku ka kiʻekiʻe o kaʻai kō
• He aha kahi palekana o ke kō e ʻai ai i kēlā me kēia lā?
• He aha inā inā ʻoi aku kou kaumaha a obesity paha?
• Inā pili ʻoe i ke kō, Maliʻa paha e hōʻalo loa ʻoe iā ia
• Pehea e hoʻohaʻahaʻa ai i nā sugars i kāu papaʻai
• He aha e pili ana i ke kō i nā meaʻai i hoʻoponopono ʻia?
• Ka Laina Lalo

Hoʻohui ʻia ke kō ka mea pono ʻokoʻa loa i ka papaʻai o kēia manawa.

Hāʻawi ia i nā calories me nā mea hoʻohui ʻole i hoʻohui ʻia a hiki ke hōʻino i kāu metabolism i ka holo lōʻihi.

Hoʻopili ka ʻai ʻana i ka nui o ke kō i ka waiwai kaupaona a me nā maʻi like ʻole e like me ka momona, ʻano 2 diabetes a me nā maʻi puʻuwai.

Akā ehia nā mea nui loa? Hiki iā ʻoe ke ʻai iki i ke kō i kēlā me kēia lā me ka hōʻeha ʻole, a i ʻole e hōʻalo paha iā ia i ka hiki?

Pākuʻi ʻia me nā Sugars kūlohelohe - Ka ʻokoʻa nui

He mea nui ia e hoʻokaʻawale i waena o nā kō a me nā kō i hoʻohui ʻia i kūlohelohe i nā meaʻai e like me nā huaʻai a me nā mea kanu.

ʻO kēia nā meaʻai olakino i loaʻa ka wai, ka fiber a me nā micronutrients like ʻole. Maikaʻi maoli nā kō i kū maoli, akā ʻaʻole pili ka like i ka kō kō.

Hoʻohui ʻia ke kō i ka mea pono i loko o ke kanakē a nui i nā meaʻai i hana ʻia, e like me nā mea inu momona a me nā mea i hoʻomoʻa ʻia.

ʻO nā kō i hoʻohui mau ʻia ʻo ke kō kōpaʻa maʻamau (sucrose) a me ka syrup kānana kiʻekiʻe-fructose.

Inā makemake ʻoe e lilo i kaupaona a hoʻonui i kou olakino, pono ʻoe e hana i ka mea maikaʻi loa e hōʻalo i nā meaʻai i loaʻa nā kō i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo ʻO ke kō i hoʻohui ʻia i nā meaʻai i hoʻoponopono ʻia ʻoi aku ka maikaʻi ma mua o ke kō maoli i nā meaʻai āpau e like me nā huaʻai a me nā mea kanu.

ʻOi aku ka kiʻekiʻe o kaʻai kō

I ka 2008, ua ʻai ka poʻe ma US ma kahi o 60 paona (28 kg) o ke kō i kēlā me kēia makahiki - a ʻaʻole pili kēia i nā wai momona ().

ʻO ka awelika o ka lawe he 76.7 gram i kēlā me kēia lā, i like me 19 teaspoons a i ʻole 306 calories.

Wahi a kēia noiʻi, ua iho ka ʻai kō ma o 23% ma waena o nā makahiki 2000 a 2008, ʻo ka mea nui no ka inu ʻana o ka poʻe i nā inu kō.

Eia nō naʻe, kiʻekiʻe loa nā pae ʻai o kēia manawa a ʻaʻole paha i loli mai ia manawa. I ka 2012, ʻo ka awelika o nā mākua i lawe ʻia he 77 gram i kēlā me kēia lā ().

ʻO ka nui o ke kō i hoʻohui ʻia me ka momona, ʻano 2 diabetes, maʻi puʻuwai, kekahi maʻi ʻaʻai, palaho niho, maʻi ʻona ʻona ʻalekohola ʻole a me nā mea hou aku (3,,,).

Hōʻuluʻulu Manaʻo ʻO kaʻai kō kō nui ka mea maʻamau. Ua hoʻopili ʻia me nā maʻi nohona like ʻole, e like me ka momona, ʻano 2 diabetes a me nā maʻi puʻuwai.

He aha kahi palekana o ke kō e ʻai ai i kēlā me kēia lā?

Minamina, ʻaʻohe pane maʻalahi i kēia nīnau. Hiki i kekahi poʻe ke ʻai i ka nui o ke kō me ka ʻole o ka pōʻino, ʻoiai e ʻalo aʻe nā poʻe ʻē aʻe e like me ka hiki.

Wahi a ka American Heart Association (AHA), ʻo ka nui o nā kō i hoʻohui ʻia āu e ʻai ai i ka lā ():

• Kāne: 150 calories i kēlā me kēia lā (37.5 gram a i ʻole 9 teaspoons)
• Wahine: 100 calories i kēlā me kēia lā (25 gram a i ʻole 6 teaspoons)

No ka hoʻokau ʻana i kēlā i loko o kahi kuanaʻike, loaʻa i hoʻokahi kēpau 12-oz o Coke he 140 mau calorie mai ke kō, ʻoiai kahi pahu Snickers ʻo ka nui maʻamau 120 mau calorie mai ke kō.

I ka hoʻohālikelike ʻana, kuhikuhi ka US dietary guidance i ka poʻe e kaupalena i kā lākou lawe ʻana ma lalo o 10% o kā lākou loaʻa o ka calorie o kēlā me kēia lā. No kekahi kanaka e ʻai ana he 2000 mau calorie i kēlā me kēia lā, e like kēia me 50 mau kō o ke kō, a i ʻole ma kahi o 12.5 teaspoons ().

Inā ʻoe olakino, wīwī a ʻeleu, like kēia me he kālā kūpono. E puhi paha ʻoe i kēia mau kō o ke kō me ka ʻole o lākou e hōʻeha iā ʻoe.

Akā he mea nui e hoʻomaopopo he pono ʻole no nā kō i hoʻohui ʻia i ka papaʻai. ʻO ka liʻiliʻi o kāu ʻai ʻana, ʻo ke olakino ʻoe.

Hōʻuluʻulu Manaʻo Kūkākūkā ka ʻAhahui Puʻuwai ʻAmelika i nā kāne ʻaʻole e ʻoi aku ma mua o 150 mau calorie mai ka hoʻohui kō i kēlā me kēia lā a me nā wahine ʻaʻole i ʻoi aku ma mua o 100 calories.

He aha inā inā ʻoi aku kou kaumaha a obesity paha?

Inā ʻoi aku kou kaumaha, obesity a diabetic paha, pono ʻoe e hōʻalo i ke kō i ka hiki.

I kēlā hihia, ʻaʻole pono ʻoe e ʻai i ke kō i kēlā me kēia lā, ʻoi aku i hoʻokahi manawa i kēlā me kēia pule a i hoʻokahi manawa i kēlā me kēia ʻelua pule (ma ka hapanui).

Akā inā makemake ʻoe i ke olakino e like me ka hiki, ʻaʻole pono ʻoe e ʻai i nā meaʻai i hoʻohui ʻia ke kō iā lākou.

ʻO nā mea inu momona, nā mea i hoʻomoʻa ʻia, a me nā meaʻai i hana ʻia ʻaʻohe wahi i ka papaʻai a kekahi mea keu kaona.

Hoʻopili i nā meaʻai maoli, hoʻokahi mea pono a pale i nā meaʻai i hana ʻia i kiʻekiʻe i ke kō a me nā huʻihāpai hoʻomaʻemaʻe.

Hōʻuluʻulu Manaʻo Pono nā kānaka koʻikoʻi a momona paha e hōʻalo i ka ʻai ʻana i ke kō i kēlā me kēia lā. Inā hiki, ʻoi aku ka maikaʻi o ka hōʻalo ʻana i nā kō āpau i hoʻohui ʻia.

Inā pili ʻoe i ke kō, Maliʻa paha e hōʻalo loa ʻoe iā ia

Hoʻoulu ka meaʻai junk sugary i nā wahi like i ka lolo e like me nā lāʻau o ka hōʻino ().

No kēia kumu, hiki i ke kō ke hoʻolilo i ka poʻe i ka mana o kā lākou ʻai ʻana.

ʻO ka mea i ʻōlelo ʻia, ʻaʻole kokoke i ke kō ke kō e like me nā lāʻau o ka hoʻomāinoino, a ʻo ka "ʻaukake kō" e maʻalahi ke maʻalahi.

Inā loaʻa iā ʻoe kahi mōʻaukala o ka ʻai nui ʻana, maikaʻi ʻole i ka hoʻonohonoho ʻana i nā lula e pili ana i kāu ʻai ʻana (e like me ka ʻai ʻana i ka ʻai a i ʻole nā ​​lā) a me nā hāʻule pinepine ʻana me ka "mea āpau i ka hoʻohaʻahaʻa", a laila maliʻa paha ʻoe.

Ma ke ala like e pono ai i ka mea puhipaka e hōʻalo loa i nā kūpaka, pono i kahi addict kō e hōʻalo loa i ke kō.

ʻO ka hoʻopau ʻole wale nō ke ala hilinaʻi ia no nā mea addict maoli e lanakila i kā lākou mea hōʻalo.

Hōʻuluʻulu Manaʻo Inā manaʻo ʻoe ua lilo ʻoe i mea hoʻohui i ke kō, pono ʻoe e noʻonoʻo e hōʻalo loa iā ia.

Pehea e hoʻohaʻahaʻa ai i nā sugars i kāu papaʻai

Hōʻalo i kēia mau meaʻai, i ke ʻano o ka mea nui:

1. Mea inu momona: Maikaʻi ʻole nā ​​mea inu kō. E hōʻalo ʻoe i kēia mau mea e like me ka maʻi ahulau.
2. Wai hua: Loaʻa i nā wai huaʻai ka nui o ke kō e like me nā mea inu momona! Koho i ka hua holoʻokoʻa ma kahi o ka wai momona.
3. ʻO nā candies a me nā meaʻono: E palena palena ʻoe i kāu ʻai ʻana i nā mea momona.
4. Nā mea i hoʻomoʻa ʻia: ʻO nā kuki, nā pōpō, a pēlā aku. ʻOi aku ke kiʻekiʻe o kēia i ke kō a me nā mea ʻaʻā.
5. Nā hua hua kini i loko o ka syrup: Koho i nā huaʻai hou.
6. Nā mea momona momona a papaʻai paha: ʻO nā meaʻai i lawe ʻia ka momona mai iā lākou pinepine pinepine i ke kō.

E inu i ka wai ma kahi o ka soda a i ʻole nā ​​wai a mai hoʻohui i ke kō i kāu kofe a i ʻole tī.

Ma kahi o ke kō i nā meaʻai, hiki iā ʻoe ke hoʻāʻo i nā mea e like me ke kinamona, nutmeg, ʻ almond extract, vanilla, ginger a lemon.

E hana wale a ʻike i nā loina ma ka pūnaewele. Hiki iā ʻoe ke ʻai i nā ʻano meaʻai kupaianaha ʻole inā hoʻopau ʻoe i ke kō a pau mai kāu papaʻai.

ʻO kahi kūlohelohe, zero-calorie ʻokoʻa i ke kō ʻo stevia.

Hōʻuluʻulu Manaʻo E hoʻemi i kāu lawe kō ma ke kaohi ʻana i nā mea inu momona, wai momona, ke kanakē, a me nā mea i hoʻomoʻa ʻia.

He aha e pili ana i ke kō i nā meaʻai i hoʻoponopono ʻia?

ʻO ke ala ʻoi loa e ʻoki ai i ke kō, e pale wale i nā meaʻai i hana ʻia a māʻona i kou niho ʻono me nā hua.

ʻAʻole koi kēia ala i ka makemakika, ka helu ʻana i ka kalori a i ʻole ka heluhelu nui ʻana i nā lepili meaʻai i nā manawa āpau.

Eia nō naʻe, inā ʻaʻole hiki iā ʻoe ke pili pono i nā meaʻai i mālama ʻole ʻia no nā kumu kālā, a laila eia kekahi mau ʻōlelo aʻoaʻo pehea e hana ai i nā koho kūpono.

• ʻIke he nui nā inoa o ke kō. Hoʻopili kēia i ke kō, sucrose, syrup kānana kiʻekiʻe-fructose (HFCS), wai kō ʻo ke kanake, fructose, glucose, dextrose, syrup, kō kō, kū kō, a syrup kānana a me nā mea hou aku.
• Inā loaʻa i ka meaʻai pūʻolo ka kō i nā mea hana 3 mua, e hōʻalo iā ia.
• Inā loaʻa i kahi meaʻai pūʻolo ka ʻoi aku ma mua o hoʻokahi ʻano kō, pale aku iā ia.
• E makaʻala i nā meaʻai kō ʻē aʻe i helu pinepine ʻia i ke olakino olakino i ka mahele like. Hoʻopili kēia i ke agave, ka meli, ke kō kō a me ka kō niu.

ʻLelo Aʻo: Pono ʻoe e heluhelu i nā lepiliʻai! ʻOiai nā meaʻai i hūnā ʻia e like me "nā meaʻai olakino" hiki ke hoʻouka ʻia me nā kō i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo Inā ʻoe e ʻai i nā mea i hana ʻia, nā pūʻolo pūʻolo, e paʻakikī ana i ka hōʻalo ʻana i nā kō a pau. E ʻike pono e heluhelu i nā lepili a e makaʻala i nā mea hana meaʻai e hoʻohuli pinepine i nā kō i hoʻohana ʻia i nā inoa ʻē aʻe.

Ka Laina Lalo

I ka hopena o ka lā, he mea nui e noʻonoʻo i ka lawe kō i kūpono iā ʻoe.

Hiki i kekahi poʻe ke mālama i kahi kō i kā lākou papaʻai, ʻoiai no nā mea ʻē aʻe ke kumu o ka ʻono, ka ʻai ʻana i ka binge, ka loaʻa wikiwiki ʻana a me nā maʻi.

Kū hoʻokahi kēlā me kēia kanaka a pono ʻoe e noʻonoʻo i nā mea e pono ai nāu.