He aha ke kō i hoʻomaʻemaʻe ʻia?

Anter

• Pehea e hana ʻia ai ke kō?
• Pāpaʻa kō
• ʻO ka syrup kānana kiʻekiʻe-fructose (HFCS)
• He nui nā hopena olakino maikaʻi ʻole
• Hoʻomaʻamaʻa ʻia me nā kō maoli
• Hoʻomaʻamaʻa pinepine nā meaʻai e waiwai i nā kōpaʻa i hoʻomaʻemaʻe ʻia
• ʻIke mau ʻia nā kō kūlohelohe i nā meaʻai momona
• ʻAʻole maikaʻi maikaʻi nā sugars kūlohelohe āpau
• Pehea e hōʻalo ai i ke kō i hoʻomaʻemaʻe ʻia
• Ke laina lalo

I nā makahiki he 10 i hala iho nei, kau ʻia ka nānā nui ʻana i ke kō a me nā hopena maikaʻi ʻole o ke olakino.

Hoʻopili ʻia ka lawe ʻana i ke kō me nā ʻano e like me ka momona, ʻano 2 diabetes, a me nā maʻi puʻuwai. Eia nō naʻe, loaʻa ia i nā ʻano meaʻai like ʻole, ke hana nui nei i nā mea hōʻalo e hōʻalo.

Eia kekahi, e noʻonoʻo paha ʻoe i ka hoʻohālikelike ʻana o nā kō i hoʻomaʻamaʻa ʻia i nā mea kūlohelohe, a inā he hopena olakino like ko lākou.

Kūkākūkā kēia ʻatikala he aha ke kō i hoʻomaʻemaʻe ʻia, pehea ka ʻokoʻa o ke kō maoli, a pehea e hoʻoliʻiliʻi ai i kāu lawe.

Pehea e hana ʻia ai ke kō?

ʻIke maoli ʻia ke kō i nā meaʻai he nui, e like me nā huaʻai, nā lau, ka waiū, nā hua, a me nā nati a me nā ʻanoʻano.

Hiki ke huki ʻia kēia kō kūlohelohe e hana i ke kō i hoʻomaʻemaʻe ʻia i kēia manawa i ka lako o ka meaʻai. ʻO ke kōpaʻa kōpaʻa a me ka syrup kānana kiʻekiʻe-fructose (HFCS) kahi mau laʻana maʻamau o nā sugars i hoʻomaʻemaʻe ʻia i hana i kēia ala.

Pāpaʻa kō

Lawe ʻia ke kō kōpaʻa, i ʻike ʻia ʻo sucrose, mai nā mea kanu kō a i ʻole nā ​​beets kō.

Hoʻomaka ke kaʻina hana kō me ka holoi ʻana i ke kō a i ʻole nā ​​beets, ka ʻoki ʻana iā lākou, a hoʻū i loko o ka wai wela, i ʻae ʻia e lawe i kā lākou wai momona.

Hoʻomaʻemaʻe ʻia ka wai a lilo i syrup e hana hou ʻia i mau kō kō e holoi ʻia, hoʻomaloʻo ʻia, hoʻomaʻalili ʻia, a ʻūlū ʻia i loko o ka papa kō i loaʻa ma nā waihona supermarket (1).

ʻO ka syrup kānana kiʻekiʻe-fructose (HFCS)

ʻO ka syrup kānana kiʻekiʻe-fructose (HFCS) kahi ʻano o ke kō i hoʻomaʻemaʻe ʻia. Hoʻopili mua ʻia ke kulina e hana i ka māno palaoa a laila hana hou ʻia e hana i ka syrup kānana (1).

Hoʻohui ʻia nā enzymes, kahi e hoʻonui ai i ka ʻike o ka fructose kō, a ʻoi aku ka ʻono o ka syrup kānana.

ʻO ka ʻano maʻamau ʻo HFCS 55, nona ka 55% fructose a me 42% glucose - kekahi ʻano kō. Ua like kēia pākēneka o ka fructose me ko ka papa kō ().

Hoʻohana mau ʻia kēia mau sugars i hoʻomaʻemaʻe ʻia e hoʻohui i ka ʻono i nā meaʻai akā hiki ke hana ma ke ʻano he preservative i nā jams a me nā jellies a kōkua paha i nā meaʻai e like me ka pickles a me nā palaoa i hū. Hoʻohana pinepine ʻia lākou e hoʻohui i ka nui i nā meaʻai i hana ʻia e like me nā mea inu momona a me nā kalima.

Hana ʻia ke kō i hoʻomaʻemaʻe ʻia e ka unuhi ʻana a me ka hana ʻana i ke kō i ʻike maoli ʻia i nā meaʻai e like me ke kō, nā beets kō, a me ke kō. Hoʻohui ʻia kēia kō i hoʻomaʻemaʻe ʻia i nā meaʻai no nā kumu like ʻole, e hoʻopili ana i ka ʻono.

He nui nā hopena olakino maikaʻi ʻole

Hoʻohui ʻia nā sugars e like me ka papa ʻaina a me HFCS i nā ʻano meaʻai like ʻole, me nā mea āu e manaʻo ʻole ai he kō. No laila, komo paha lākou i kāu papaʻai, e paipai ana i kahi o nā hopena olakino maikaʻi ʻole.

ʻO kahi laʻana, ʻo ka ʻai ʻana i ka nui o ke kō i hoʻomaʻemaʻe ʻia, keu hoʻi i ke ʻano o nā inu wai kō, ua hoʻopili mau ʻia i ka momona a me ka momona o ka ʻōpū, kahi pilikia no nā ʻano e like me ka maʻi diabetes a me ka maʻi puʻuwai (,,).

Eia kekahi, ʻo nā meaʻai i hoʻonui ʻia me ka HFCS e hoʻokau iā ʻoe e kūʻē i ka leptin, kahi hōmona e hōʻailona ai i kou kino i ka wā e ʻai ai a i ka wā hea e kū ai. E wehewehe paha kēia i ka loulou ma waena o ke kō a me ka momona momona ().

Hoʻohui pū kekahi mau noiʻi i nā papaʻai kiʻekiʻe i hoʻohui ʻia i nā kō me nā maʻi maʻi puʻuwai ().

Hoʻohui ʻia, pili kaʻai i nā kō i hoʻomaʻemaʻe ʻia i ka nui o ka makaʻu o ka maʻi diabetes type 2, depression, dementia, maʻi ate, a me kekahi ʻano maʻi ʻaʻai (,,).

Hiki i nā sugars i hoʻomaʻemaʻe ke hoʻonui i kou makaʻi o ka momona, ʻano 2 diabetes, a me nā maʻi puʻuwai. Pili pū lākou i kahi likelika kiʻekiʻe o ke kaumaha, dementia, nā maʻi ate, a me kekahi mau ʻano maʻi ʻaʻai.

Hoʻomaʻamaʻa ʻia me nā kō maoli

No nā kumu he nui, ʻoi aku ka maikaʻi o nā kō i hoʻomaʻemaʻe ʻia no kou olakino ma mua o nā kō maoli.

Hoʻomaʻamaʻa pinepine nā meaʻai e waiwai i nā kōpaʻa i hoʻomaʻemaʻe ʻia

Hoʻohui pinepine ʻia nā kō i hoʻomaʻemaʻe ʻia i nā meaʻai a me nā mea inu e hoʻomaikaʻi ai ka ʻono. Ua manaʻo ʻia he hakahaka wale nō kā lākou no ka mea ʻaʻohe o lākou vitamina, nā minelala, protein, momona, puluniu, a i ʻole nā ​​mea hoʻohui pono ʻē aʻe.

Eia kekahi, hoʻohui pinepine ʻia nā kō i hoʻomaʻemaʻe ʻia i nā meaʻai pūʻolo a me nā mea inu, e like me ka hau kalima, nā pā, a me ka soda, nā mea āpau e mālama nui ʻia.

Ma waho aʻe o ka haʻahaʻa o nā mea momona, hiki ke waiwai kēia mau meaʻai i ka paʻakai a hoʻohui ʻia i nā momona, hiki i nā mea ʻelua ke hōʻeha i kou olakino ke hoʻopau ʻia i nā nui (,,).

ʻIke mau ʻia nā kō kūlohelohe i nā meaʻai momona

ʻIke maoli ke kō i nā meaʻai he nui. ʻO nā laʻana kaulana ʻelua e laʻa me ka lactose i ka waiū a me ka fructose i ka hua.

Mai ke kuanaʻike kemika, wāwahi kou kino i nā kūmole kūlohelohe a hoʻomaʻemaʻe ʻia i nā mole kūlike, e hana like ʻana i nā mea ʻelua ().

Eia nō naʻe, kū maʻamau nā sugars kūlohelohe i nā meaʻai e hāʻawi i nā mea kōkua pono ʻē aʻe.

ʻO kahi laʻana, ʻokoʻa ka fructose ma HFCS, ka fructose i ka hua e hele mai me ka fiber a me nā ʻano wikamina, nā minelala, a me nā mea hoʻohui pono ʻē aʻe.

Kōkua ka fiber i ka wikiwiki o ke kō i loko o kou kahawai, e hoʻemi ana i ka likelika o nā kō kō (().

Pēlā nō, laka ʻia ka lactose i ka waiū waiū me ka protein a me nā pae momona like ʻole, ʻelua mau meaola i ʻike ʻia e kōkua i ka pale ʻana i nā kō kō kō ((,).

Eia kekahi, ʻoi aku ka nui o ka hāʻawi ʻana o nā meaʻai momona i kāu mau pono momona i kēlā me kēia lā ma mua o nā meaʻai i momona i nā kō.

Kū nā kūmole kūlohelohe i nā meaʻai i waiwai i ka fiber, protein, a me nā meaola e hoʻonui ana i ke olakino a me nā mea hoʻohui, e ʻoi aku ka maikaʻi ma mua o nā kō.

ʻAʻole maikaʻi maikaʻi nā sugars kūlohelohe āpau

ʻOiai ʻoi aku ka nui o ka maikaʻi o nā sugars kūlohelohe ma mua o nā sugars i hoʻomaʻemaʻe ʻia, ʻaʻole paʻa kēia i nā hihia āpau.

Hiki ke hana ʻia nā sākena kūlohelohe i kahi ala e kāʻili ai i kā lākou fiber āpau a me kahi ʻāpana maikaʻi o kā lākou mau meaola ʻē aʻe. He laʻana maikaʻi nā Smoothies a me nā wai inu o kēia.

I ko lākou ʻano holoʻokoʻa, hāʻawi nā hua i ke kūpale ʻana a hoʻouka ʻia me ka wai a me ka fiber.

Hoʻohui a kāwele paha lākou iā lākou a haki a hemo paha i ka ʻāpana o kā lākou fiber, a me ke kūpaʻa ʻana o nā nau, ʻo ia hoʻi ke koi aku nei ʻoe i kahi ʻāpana nui aʻe e ʻoluʻolu (,).

Lawe ka Blending a wai wai paha i kekahi o nā wikamina a me nā mea kanu pono e loaʻa kūlohelohe i loaʻa i nā hua holoʻokoʻa (,).

ʻO nā ʻano ʻē aʻe i makemake nui ʻia o nā sugars kūlohelohe e like me ka syrup a me ka maple. Hōʻike kēia mau mea i nā keu pono hou aʻe a me nā mea momona hou aʻe ma mua o nā kō i hoʻomaʻemaʻe ʻia.

Eia nō naʻe, noho haʻahaʻa lākou i ka fiber a waiwai i ke kō a pono e hoʻopau wale ʻia i ka hoʻohaʻahaʻa (,,,).

ʻO nā suga kūlohelohe i loaʻa i nā mea ʻono a me nā wai momona ʻaʻole e maikaʻi e like me nā mea i loaʻa i nā meaʻai āpau. Nānā ʻia ʻo ka maple syrup a me ka meli ma ke ʻano he kumuwaiwai o nā sugars kūlohelohe akā pono wale nō e hoʻopau ʻia i ke kaulike.

Pehea e hōʻalo ai i ke kō i hoʻomaʻemaʻe ʻia

Hoʻohui ʻia nā kō i hoʻomaʻemaʻe ʻia i nā meaʻai pūʻolo he nui. No laila, hiki ke lilo i ka nānā ʻana i nā lepili ʻai i mea e hōʻemi ai i ka nui o ke kō i hoʻomaʻemaʻe ʻia i kāu papaʻai.

Hiki ke hoʻohana ʻia i kahi ākea o nā inoa e lepili ke kō. ʻO ka mea maʻamau ka syrup kānana fructose kiʻekiʻe, kō kō, kō wai kō, ʻā syrup, laiki, molake, caramel, a me ka hapanui o nā mea i hoʻopau ʻia. -ose, e like me glucose, maltose, a i ʻole dextrose.

Eia kekahi mahele o nā meaʻai e mālama pinepine i nā kō i hoʻoheheʻe ʻia:

• Mea inu: nā mea inu ʻona, nā mea inu haʻuki, nā mea inu kope kūikawā, nā mea inu ikehu, Vitaminwater, kekahi mau mea inu huaʻai, a pēlā aku.
• Nā meaʻai kakahiaka: nā muesli i kūʻai ʻia i ka hale kūʻai, granola, cereal ʻaina kakahiaka, mau pā palaoa, etc.
• Nā meaʻono a me nā mea i hoʻomoʻa ʻia: kokoleka, ke kanakē, pie, hau kalima, croissant, kekahi berena, nā mea kālua, etc.
• Nā mea ukana: nā pīni i hoʻomoʻa ʻia, nā mea kanu i kanu ʻia a me nā huaʻai, a pēlā aku.
• Pākuʻi palaoa: nā huaʻai huaʻai, nā lū, nā kīʻaha nut, hoʻolaha, a pēlā aku.
• Nā meaʻai pono: nā momona o ka momona momona, nā momona momona momona momona, nā mea momona momona momona, a pēlā aku.
• Nā Sauce: ketchup, nā salakeke, nā sausa pasta, a pēlā aku.
• Nā meaʻai i hoʻomākaukau ʻia: pizza, ʻai paʻahau, mac a me ka tī, a pēlā aku.

ʻO ka ʻai liʻiliʻi ʻana i kēia mau meaʻai i hana ʻia a me ke koho ʻana no ka mea holoʻokoʻa, i hoʻoliʻiliʻi liʻiliʻi ʻia e kōkua ai i ka hōʻemi ʻana i ka nui o nā kō i hoʻomaʻemaʻe ʻia i kāu papaʻai.

Hiki iā ʻoe ke hoʻohaʻahaʻa hou i kāu lawe ʻana ma ka hōʻemi ʻana i kāu hoʻohana ʻana i nā meaʻono e like me ke kōpaʻa, agave syrup, kō kōpaʻa, syrup laiki, a me ka kō niu.

Hoʻohui ʻia nā kō i hoʻomaʻemaʻe ʻia i nā meaʻai i hana ʻia. ʻO ka nānā ʻana i nā lepili ʻai a hoʻēmi i kāu lawe ʻana i kēia mau meaʻai e kōkua i ka palena o ka nui o nā kō i hoʻomaʻemaʻe ʻia i kāu papaʻai.

Ke laina lalo

Loaʻa ʻia ke kō i hoʻomaʻemaʻe ʻia e ka unuhi ʻana i ke kō maoli mai nā meaʻai e like me ke kō, beets kō, a i ʻole kānina. Hoʻohui pinepine ʻia i nā meaʻai-pono ʻole, nā meaʻai i hana ʻia, hiki ke hōʻeha i kou olakino ke ʻai ʻia i nā nui.

I ka hoʻohālikelike ʻana, loaʻa mau nā kō maoli i nā meaʻai āpau. He waiwai maoli kēia i ka protein a i ʻole ka fiber, ʻelua mau meaola e kōkua i kou kino e hana i kēia mau kō i kahi ala olakino.

He waiwai pū lākou i nā huaora, nā minelala, a me nā mea kanu pono pono.

ʻO ka mea i ʻōlelo ʻia, ʻaʻole like nā kō a kūlohelohe i hana like ʻia, a ʻo nā mea i loaʻa i nā wai momona, nā ʻono, a me nā mea ʻono maoli e like me ka meli a me ka maple syrup e pono ke hoʻopau ʻia i ka wā kūpono.