He aha nā sugars maʻalahi? Wehewehe ʻia nā Carb carbohydrates Maʻalahi

Anter

• He aha nā sugars maʻalahi?
• Nā Monosaccharides
• Nā disaccharides
• Hiki i nā Sugars i hoʻohui ʻia he nui loa ke lilo i mea olakino i kou olakino
• Hui pū ʻia me ka momona
• Hiki ke hāpai i ka maʻi puʻuwai
• Hiki ke hoʻonui i kou makaʻu o ka maʻi ʻaʻai
• Pehea e ʻike ai i nā Sugars i hoʻohui ʻia ma nā lepili ʻai
• No ke aha ʻoe e makaʻu ʻole ai i ka makana maʻalahi
• Ka Laina Lalo

ʻO nā kōkō maʻalahi kahi ʻano kōlea. ʻO Carbohidates kekahi o nā macronutrients maʻamau ʻekolu - ʻo nā mea ʻelua he protein a momona.

ʻIke kūlohelohe nā sugars i nā hua a me ka waiū, a i ʻole hiki ke hana ʻia ma ke ʻano pāʻoihana a hoʻohui ʻia i nā meaʻai e hoʻonoono, pale i ka hōʻino ʻana, a hoʻomaikaʻi paha i ke ʻano a me ke ʻano.

Hōʻike kēia ʻatikala i nā ʻano sugars maʻalahi, pehea e ʻike ai iā lākou ma nā lepili meaʻai, a pehea e hiki ai iā lākou ke hoʻopili i kou olakino.

He aha nā sugars maʻalahi?

ʻO nā kalebona he mau molekoki i piha i hoʻokahi, pālua, a i ʻole he mau mole kō i kāhea ʻia he saccharides ().

Hāʻawi lākou i ʻehā mau calorie no ka gram a ʻo ia ke kumu o ka ikehu o kou kino.

Aia he ʻano nui ʻelua o nā carbs: maʻalahi a paʻakikī. Aia ka ʻokoʻa ma waena o lākou i ka helu o nā mole kō i loko.

ʻO nā kālake maʻalahi - i ʻike ʻia hoʻi me nā sugars maʻalahi - loaʻa i hoʻokahi a i ʻole ʻelua mau mole kō, akā ʻo nā carbs paʻakikī he ʻekolu a ʻoi paha.

ʻO ke kō maʻalahi paha he mono a i ʻole disaccharide.

Nā Monosaccharides

ʻO Monosaccharides nā carbs maʻalahi loa, i hiki ʻole i kou kino ke haki hou iā lākou.

ʻAe kēia i kou kino e omo koke iā lākou me ka maʻalahi, me ka ʻokoʻa o ka fructose.

ʻEkolu ʻano monosaccharides ():

• Glucose: ʻO nā hua a me nā huaʻai nā kumu kūlohelohe o ka glucose. ʻIke pū ʻia ia i nā syrup, ke kanakē, ka meli, nā mea inu haʻuki, a me nā mea ʻono.
• ʻO Fructose: ʻO ke kumu kumuʻai maoli maoli o ka fructose ka hua, ʻo ia ke kumu e ʻōlelo pinepine ʻia ai ka fructose ma ke ʻano he kō kō.
• Galactose: ʻO ke kumu papaʻai nui o ka galactose ka lactose, ke kō i ka waiū a me nā huahana waiū, e like me ka tī, ka bata, a me ka yogurt.

Nā disaccharides

Loaʻa nā disaccharides i ʻelua mau mole kō - a i ʻole ʻelua mau monosaccharides - hoʻopili pū ʻia.

Pono e haki kou kino i nā monosaccharides i hoʻopaʻa ʻia ma kahi kaʻawale ma mua o ke komo ʻana.

ʻEkolu ʻano disaccharides ():

• Sucrose (glucose + fructose): ʻO Sucrose - ka mea i kapa pinepine ʻia he kō kō - he mea ono maoli i lawe ʻia mai ke kō a i ʻole ka beet. Hoʻohui ʻia i nā meaʻai i ka wā hana a kū maʻamau i nā hua a me nā lau.
• Lactose (glucose + galactose): ʻIke pū ʻia hoʻi me ka waiū kō, loaʻa ka lactose i ka waiū a me nā huahana waiū.
• Maltose (glucose + glucose): Loaʻa ʻo Maltose i nā mea inu inu malt, e like me ka pia a me nā wai inu malt.

Loaʻa i nā sugars maʻalahi hoʻokahi a ʻelua mau mole kō. Kāhea ʻia kahi karbohidate me hoʻokahi mole mole he monosaccharide, ʻoiai hoʻokahi me nā mole kōmike ʻelua i hoʻopaʻa ʻia he disaccharide.

Hiki i nā Sugars i hoʻohui ʻia he nui loa ke lilo i mea olakino i kou olakino

I ka poʻe he nui, he ʻano maikaʻi ʻole ka huaʻōlelo "kō".

Nui nā meaʻai momona, e like me nā huaʻai a me nā mea kanu, loaʻa kū i ke kō a ʻaʻole pono e hōʻalo ʻia ke kōkua lākou i kou olakino.

Ma ka ʻaoʻao ʻē aʻe, nā kō i hoʻohui ʻia - e like me nā mea inu kō, nāhena, a me nā mea ʻono - hiki ke kōkua i nā pilikia olakino he nui.

Hoʻopili ʻia nā kō i hoʻohui ʻia me nā piʻi kiʻekiʻe o ka momona, nā maʻi puʻuwai, a me ka piʻi ʻana o ka maʻi ʻaʻai.

Hui pū ʻia me ka momona

Hoʻopili ka nui i ka 40% o nā mākua ma ʻAmelika ().

Pili ia i nā pilikia olakino koʻikoʻi e like me ka maʻi diabetes, maʻi puʻuwai, a me ka maʻi ʻaʻai.

Eia kekahi, ʻoi aku ka pipiʻi o ka momona e mālama. Hoʻohālikelike ʻia i ka poʻe i kaupaona olakino, hoʻolilo ka poʻe obesity i mau tausani mau kālā hou aʻe i kēlā me kēia makahiki no ka mālama olakino.

Hāʻawi kēia i kahi ukana waiwai nui i kēlā me kēia, i nā ʻohana, a me nā mea ʻauhau ().

ʻO ke kumu o ka momona ka hoʻopaʻapaʻa nui ʻia a multifactorial i ke ʻano, akā manaʻo ʻia ka nui o ka lawe ʻana o nā kō i hoʻohui ʻia he hapa nui (,).

Hāʻawi nā kō i hoʻohui ʻia i nā calorie hou aku i kāu papaʻai, i hiki ai ke alakaʻi i ka loaʻa ʻana o ke kaupaona i ka manawa.

ʻOi aku ka maʻalahi o ka ʻono a me ka palatability i ka hoʻohana ʻana i ke kō i hoʻohālikelike ʻia me nā meaola ʻē aʻe, e hoʻonui ana i kou makaʻi i ke kaupaona (,,,).

Hiki ke hāpai i ka maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma United States a no nā makahiki i hala aku nei ().

Hoʻokumu pinepine ʻia e atherosclerosis - kahi kūlana kahi e kūkulu ai ka pā i luna o nā paia o loko o nā kīʻaha koko e alakaʻi i kou puʻuwai, e hoʻoliʻiliʻi a paʻakikī hoʻi. Hoʻoemi kēia i ke kahe o ke koko, hiki ke alakaʻi i ka puʻuwai puʻuwai (,).

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka loaʻa ʻana o nā calorie he nui loa mai ke kō kō i hiki ke alakaʻi ʻia i nā triglycerides kiʻekiʻe - kahi ʻike pilikia no ka maʻi puʻuwai (,,).

Ua ʻike ʻia kahi noiʻi i loaʻa i ka poʻe i loaʻa he 10-25% o kā lākou mau calorie mai nā kō i hoʻohui ʻia he 30% ʻoi aku paha ka make mai ka maʻi puʻuwai ke hoʻohālikelike ʻia i ka poʻe i loaʻa ma lalo o 10% o kā lākou mau calorie mai ka hoʻohui kō ().

He aha hou aʻe, ʻaneʻane pālua ʻia kēlā pilikia no ka poʻe i loaʻa ma mua o 25% o kā lākou mau calorie mai ka hoʻohui kō.

Hiki ke hoʻonui i kou makaʻu o ka maʻi ʻaʻai

ʻO ka nui o nā kalorone mai nā kō i hoʻohui ʻia hiki ke hoʻonui i ka mumū a me ke koʻikoʻi oxidative.

Pono kekahi mumū a me ke koʻikoʻi oxidative no ke olakino maikaʻi, akā hiki i ka nui loa ke alakaʻi i nā maʻi a me nā kūlana, e like me ka maʻi ʻaʻa (,,).

Ua hōʻike ʻia nā noiʻi he nui i nā māka kiʻekiʻe o ka mumū - no ka laʻana, C-reactive protein a me uric acid - me ka loaʻa ʻana o nā kō i hoʻohui ʻia (,,).

Hoʻohui pū ʻia nā kō i hoʻohui ʻia e hoʻonui i ka maka maʻi ʻaʻai ma o ka hoʻokiʻekiʻe ʻana i nā pae o kekahi mau homone, akā ʻaʻole maopopo iki kēia mau hopena (,,).

Hoʻopili ʻia nā kō i hoʻohui ʻia i ka momona. ʻO ka mea hou aʻe, hoʻolaha paha lākou i ka maʻi puʻuwai a hoʻonui i kou makaʻu i ka maʻi ʻaʻai.

Pehea e ʻike ai i nā Sugars i hoʻohui ʻia ma nā lepili ʻai

Hiki iā ʻoe ke ʻike i nā kō i hoʻohui ʻia i nā ʻano meaʻai like ʻole - ʻo nā mea paha āu e manaʻo ʻole ai he momona, e like me ka ketchup, berena, a me nā pī pi i hoʻomoʻa ʻia.

ʻO ka mea i ʻōlelo ʻia, ʻo nā kumu nui o nā kō i hoʻohui ʻia, nā mea inu kō, a me nā kanakē, nā mea ʻono, nā mea ʻai hau, a me nā mea ʻono kō ().

E nānā i ka papa ʻoiaʻiʻo o ka meaola i kahi huahana meaʻai e ʻike ai i ka nui o nā gram o ke kō i hoʻohui ʻia i loko.

ʻO ka mōʻaukala, ʻaʻole i hoʻokaʻawale nā ​​lepiliʻai ma waena o nā kō a kūlohelohe a i ʻole i hoʻohui ʻia. Ua paʻakikī kēia e hoʻoholo i ka nui o nā kō i hoʻohui ʻia āu i hoʻopau ai.

Akā i ka 2020, akā, ua kauoha ka Food and Drug Administration (FDA) i nā mea hana e papa inoa i nā kō i nā gram a ma ke ʻano he pākēneka o ka Daily Value (DV) ma nā lepili ʻai ().

Ua mālama ka nui o nā ʻoihana meaʻai nui, e maʻalahi ai ka loiloi ʻana i ka ʻike kō o nā huahana.

Paipai ka American Heart Association i nā wahine a me nā kāne e emi ma lalo o 25 gram a me 38 gram o nā kō i hoʻohui ʻia i kēlā me kēia lā mai kā lākou papaʻai.

ʻO ka loaʻa ʻana ma mua o kēia mau kālā he mea paʻakikī ia e hoʻokō i kāu mau pono pono pono ke noho ʻoi i loko o kāu palena o nā calorie o kēlā me kēia lā.

ʻO ka heluhelu ʻana i ka papa inoa mea hoʻohui i nā meaʻai hiki ke kōkua iā ʻoe e ʻike i nā sugars i hoʻohui ʻia.

ʻO nā inoa no nā kō i hoʻohui ʻia:

• Dextrose Anhydrous
• Kō kōpaʻa
• Kāpena kō kō
• Mākala ʻākala
• ʻO ka syrup kānana kiʻekiʻe-fructose (HCFS)
• Mele
• Mākapa ʻaʻala
• Molakeke
• ʻO Agaect nectar
• Kōpaʻa maka

Papa inoa nā lepili i nā papa i ka iho ʻana o ke kiʻekiʻe ma mua o ke kaupaona, me nā mea hoʻohui i hoʻohana ʻia i ka nui o ka nui ma mua, a ukali ʻia e nā mea i nā helu liʻiliʻi.

ʻO kēia ke kumu inā papa inoa kahi huahana i ke kō ma ke ʻano he kumu mua, ʻike ʻoe he nui ke kō i loko o nā mea āpau.

Hiki iā ʻoe ke ʻike i nā kō i hoʻohui ʻia e ka nānā ʻana i ka lepili meaʻai a me ka heluhelu ʻana i ka papa inoa mea hoʻohui. ʻO ka palena ʻana i kāu mau calorie mai ke kō i hoʻohui ʻia hiki ke kōkua iā ʻoe e kūleʻa i kāu mau pono momona a ke noho nei ʻoe ma waena o nā palena o ka calorie o kēlā me kēia lā.

No ke aha ʻoe e makaʻu ʻole ai i ka makana maʻalahi

ʻAʻole ia he nīnau he hiki i ke kō ke hoʻopōʻino i kou olakino ke pau i ka nui.

Eia naʻe, ʻo ke kō wale nō kahi o kāu papaʻai. He naive ia e kuleana wale ia no ka momona a me nā maʻi ʻē aʻe a me nā kūlana i kēia kaiāulu o kēia lā ().

Hōʻike ka noiʻi e pilikia wale ke kō i kou olakino ke nui ka nui o kāu papaʻai a i ʻole inā ʻoi aku ka nui o nā calorie ma mua o kāu e pono ai mai ke kō (,,,).

He mea nui ka palena ʻana i nā kō mai nā mea inu kō, nā mea ʻono, a me nā mea ʻono no ke olakino maikaʻi, akā ʻaʻole loa kahi ʻāpana o ke keke a i ʻole ka lawelawe ʻana o kāu ʻaikalima punahele i ke ala kūpono. ʻAʻole hiki ke hoʻomau, ʻoluʻolu a waiwai ʻole paha i kou olakino.

Ma waho aʻe, ʻike kūlohelohe nā sugars maʻalahi i ka laulā o nā meaʻai olakino, e like me nā huaʻai, nā mea kanu, a me ka waiū. Lawe kēia mau meaʻai i nā ʻano mea nui ʻē aʻe i kāu papaʻai, e like me nā wikamina, nā minelala, nā antioxidant, a me nā fiber.

Hoʻopilikia ke kō i kou olakino ke hana ia i ka nui o kāu papaʻai a i ʻole loaʻa iā ʻoe ka nui o nā calorie mai ke kō. No laila, ke kaupalena akā ʻaʻole e hōʻalo loa i ke kō - kikoʻī hoʻohui ʻia ke kō - mea waiwai no kou olakino.

Ka Laina Lalo

ʻO nā sugars maʻalahi nā kālaki me hoʻokahi (monosaccharide) a i ʻole ʻelua (disaccharide) kōmike kō.

Nui nā meaʻai olakino e like me nā huaʻai a me nā mea kanu kūlohelohe i loko o ke kō a ʻaʻole pono e hōʻalo ʻia ke kōkua lākou i kāu olakino. Eia nō naʻe, hoʻohui ʻia ke kō i hoʻohui ʻia me ka momona a hoʻonui ʻia ka maʻi puʻuwai a me ka maʻi ʻaʻai.

Hiki iā ʻoe ke ʻike i ka nui o ke kō i hoʻohui ʻia i kahi huahana ma ka nānā ʻana i ka papa ʻoiaʻiʻo a i ʻole ka heluhelu ʻana i ka papa inoa mea hoʻohui.

ʻOiai nā hopena ʻino i hoʻohui ʻia e hiki i nā sugars ke loaʻa i kou olakino, hiki iā ʻoe ke ʻai iā lākou me ke akahai a ma ke ʻano he papaʻai olakino holoʻokoʻa.