ʻO Stevia kahi pani pani maikaʻi no ke kō? Nā Pōmaikaʻi a me nā Downsides

Anter

• He aha ka stevia?
• ʻO Stevia nā meaʻai pono
• Nā pono a me nā hopena maikaʻi ʻole
• Nā kōkua o stevia
• Nā hopena maikaʻi ʻole
• ʻOi aku ke olakino ma mua o ke kō?
• He pani maikaʻi paha no ke kō?
• Ke laina lalo

Ke ulu nei ʻo Stevia i ka kaulana ma ke ʻano he kanu mea kanu, ʻaʻohe calorie i kū i ke kō.

Makemake ka hapa nui o nā kānaka iā ia i nā mea ʻono hoʻopunipuni e like me sucralose a me aspartame, no ka mea, huki ʻia mai kahi mea kanu ma mua o ka hana ʻana i kahi keʻena hoʻokolohua.

ʻAʻohe liʻiliʻi hoʻi i nā carbs a ʻaʻole hiki wawe i kāu kō kō, e kaulana ai i waena o nā poʻe i loaʻa i ka maʻi diabetes a i ʻole ka mālama kō kō kōnā maikaʻi ʻole. Eia nō naʻe, loaʻa paha iā ia kekahi mau drawbacks.

Loiloi kēia ʻatikala i ka stevia, me nā pono, nā ʻaoʻao lalo, a me ka hiki ke lilo i hakahaka kō.

He aha ka stevia?

ʻO Stevia kahi kō kō e lawe ʻia mai nā lau o ka Stevia rebaudiana meakanu.

Ua leʻaleʻa kēia mau lau no kā lākou momona a hoʻohana ʻia e like me ka lāʻau lapaʻau i mea e mālama ai i ke kō koko kiʻekiʻe no nā makahiki he haneli ().

ʻO kā lākou ʻono momona mai ka mole mole steviol glycoside, he 250-300 mau manawa ka momona ma mua o ke kō kō ().

No ka hana ʻana i nā mea momona stevia, pono e huki ʻia nā glycosides mai nā lau. Hoʻomaka me nā lau maloʻo i hoʻopili ʻia i ka wai, penei ke ʻano ():

1. Hoʻopili ʻia nā ʻāpana lau mai ka wai.
2. Mālama ʻia ka wai me ke kalapona hoʻoheheʻe ʻia e lawe i nā mea ʻokanika hou aʻe.
3. Lawe ka wai i kahi lapaʻau hoʻololi ion e hemo i nā minela a me nā metala.
4. Hoʻopili ʻia nā glycosides i koe i kahi kēpau.

ʻO ka mea i koe ka ʻūlū ʻana i ka lau stevia, kahi e hoʻomaloʻo ai a hoʻomākaukau ʻia e hana i nā meaʻono ().

Kūʻai pinepine ʻia ka ʻūlū ma ke ʻano he wai hoʻouluulu nui a i ʻole i loko o nā pūʻolo lawelawe hoʻokahi, makemake wale ʻia nā mea ʻelua i nā mea liʻiliʻi loa e ʻono ai nā meaʻai a mea inu paha.

Loaʻa pū ʻia nā mea like kō Stevia. Loaʻa i kēia mau huahana nā mea hoʻopihapiha e like me maltodextrin akā loaʻa ka nui a me ka mana momona e like me ke kō, me ka ʻaʻohe o nā calorie a me nā kālaki paha. Hiki iā lākou ke hoʻohana ma ke ʻano he 1: 1 pani i ka hoʻomoʻa ʻana a me ka kuke ʻana ().

E hoʻomanaʻo i ka nui o nā huahana stevia i loaʻa nā mea hoʻohui hou, e like me nā mea hoʻopihapiha, nā waiʻona kō, nā mea ʻono ʻē aʻe, a me nā ʻono kūlohelohe.

Inā makemake ʻoe e hōʻalo i kēia mau mea hoʻohui, pono ʻoe e ʻimi i nā huahana e papa inoa wale ana i ka 100% stevia extract ma ka lepili.

ʻO Stevia nā meaʻai pono

ʻO Stevia ka nui o ka calorie- a me ka carb-free. No ka mea ʻoi aku ka momona ma mua o ke kō, ʻo nā mea liʻiliʻi i hoʻohana ʻia ʻaʻole e hoʻonui i nā calori a i ʻole nā ​​carbs i kāu papaʻai ().

ʻOiai nā lau stevia i nā ʻano wikamina a me nā minelala, nalowale ka hapa nui o lākou ke hana ʻia ka mea kanu i mea hoʻonanea ().

Eia kekahi, ʻoiai kekahi mau huahana stevia i nā mea hoʻohui hou aʻe, ʻokoʻa paha nā mea momona.

Hiki ke hana i nā lau Stevia i loko o ka wai a i ʻole ka pauka stevia extract, ʻoi aku ka momona ma mua o ke kō. ʻO ka unuhi he aneane calorie- a me ka carb-ʻole a loaʻa nā helu mineral wale nō.

Nā pono a me nā hopena maikaʻi ʻole

Ua hoʻohana ʻia nā lau Stevia no nā kumu lāʻau no nā kenekulia he nui, a ua hoʻopili ʻia ka mea unuhi i ka hoʻemi ʻia ʻana o ke kō a me nā kiʻekiʻe momona o ke koko i nā noiʻi holoholona. Hiki i ka mea momona ke kōkua i ka pohō kaumaha.

Eia nō naʻe, loaʻa i ka extract kekahi mau downsides hiki.

Nā kōkua o stevia

ʻOiai he meaʻono hou loa ia, ua hoʻopili ʻia ʻo stevia i kekahi mau pono olakino.

Ma muli o ka loaʻa ʻole o ka calorie, kōkua paha ia iā ʻoe e lilo i ka paona ke hoʻohana ʻia ma ke ʻano he pani no ke kō maʻamau, e hāʻawi ana ma kahi o 45 mau calorie i kēlā me ka punetēpē (12 gram). Hiki iā Stevia ke kōkua iā ʻoe e noho piha ma nā kalini liʻiliʻi ().

I loko o kahi noiʻi i 31 mau mākua, ʻo ka poʻe i ʻai i ka meaʻai māmā 290-calorie i hana ʻia me stevia ʻai i ka nui like o nā meaʻai i ka pāʻina aʻe e like me ka poʻe i ʻai i kahi meaʻai 500-calorie i hana ʻia me ke kō ().

Ua hōʻike pū lākou i nā pae piha like, ʻo ia hoʻi ka loaʻa ʻana o ka calorie haʻahaʻa o ka hui stevia ʻoiai ke ʻoluʻolu like nei ().

Hoʻohui ʻia, i loko o kahi hoʻopaʻa iole, ka hōʻike ʻana i ka steviol glycoside rebaudioside A i hoʻonui ʻia i loko o kekahi mau homone-suppressing ().

Hiki paha i ka mea momona ke kōkua iā ʻoe e hoʻokele i kāu kō kō.

I loko o kahi noiʻi i nā mākua he 12, ʻo ka poʻe i ʻai i ka mea ʻai niu i hana ʻia me 50% stevia a me 50% kō i loaʻa he 16% mau kō kō ma lalo o ka ʻai ʻana ma mua o ka poʻe i loaʻa ka mea ʻono like me 100% kō ().

I nā noiʻi holoholona, ​​ua hōʻike ʻia ka stevia e hoʻomaikaʻi ai i ka noʻonoʻo i ka insulin, ka hōmona e hoʻohaʻahaʻa ai i ke kō i ke kō ma ka ʻae ʻana iā ia i nā pūnaewele e hoʻohana no ka ikehu (,).

ʻO ka mea hou aku, ua hoʻopili kekahi o nā noiʻi holoholona i ka ʻai stevia i ka hōʻemi ʻana i nā triglycerides a me ka hoʻonui ʻana i ka HDL (maikaʻi) pae kolesterol, a ʻo nā mea ʻelua e pili ana i ka hoʻoliʻiliʻi o ka maʻi puʻuwai (,,).

Nā hopena maikaʻi ʻole

ʻOiai paha e hāʻawi ʻo stevia i nā pōmaikaʻi, loaʻa nā ʻaoʻao i lalo pū kekahi.

ʻOiai he mea kanu ia a ʻano paha he kūlohelohe ma mua o nā mea ʻono ʻē aʻe-kalori, he huahana hoʻomaʻemaʻe nui ia. Hoʻokomo pinepine ʻo Stevia i nā mea hoʻopihapiha i hoʻohui ʻia e like me maltodextrin, i hoʻopili ʻia i ka disregulation o nā koʻohune gut maikaʻi ().

Hiki iā Stevia iho ke hoʻopōʻino i kāu bacteria koʻohune. I kahi hoʻokolohua paipu hoʻowalewale, rebaudioside A, kekahi o nā steviol glycosides maʻamau i stevia sweeteners, ua kāohi i ka ulu ʻana o kahi kānana maikaʻi o nā koʻohune gut e 83% (,).

Eia kekahi, no ka mea, ʻoi aku ka momona ma mua o ke kō, manaʻo ʻia ʻo stevia i kahi mea momona momona. Manaʻo kekahi poʻe noiʻi hiki i nā mea hoʻonanea ikaika ke hoʻonui i ka ʻiʻini i nā meaʻai momona (,).

Hoʻohui ʻia, ua loaʻa i nā noiʻi kiaʻi he nui ʻole i ka loulou ma waena o ka ʻai ʻana o nā mea ʻono-ʻole a me ka hoʻomaikaʻi ʻana i ke kaumaha o ke kino, ka lawe ʻana i ka calorie, a me ka makaʻu ʻole o ka maʻi diabetes type 2, ().

Eia kekahi, ʻo stevia a me nā mea ʻono ʻē aʻe-calorie paha ke kumu o ka pane ʻana o ka insulina, ma muli wale nō o kā lākou ʻono momona, ʻoiai inā ʻaʻole lākou e hoʻonui i nā pae kō kō (().

E hoʻomanaʻo ʻoiai ʻo nā mea ʻono stevia i kēia manawa i loaʻa ākea ʻia, ua kaupalena ʻia ka noiʻi ʻana no nā hopena olakino lōʻihi.

Hiki iā Stevia ke kōkua i ka mālama ʻana i kāu pae kaupaona a me ke kō, a hōʻike nā haʻawina holoholona e hiki ke hoʻomaikaʻi i nā kumu pilikia o ka maʻi puʻuwai. Eia nō naʻe, he mea momona momona i hiki ke hoʻohuli maikaʻi ʻole i kou olakino.

ʻOi aku ke olakino ma mua o ke kō?

He ʻoi aku ka nui o nā kālani a Stevia ma mua o ke kō a hiki ke hoʻokau i kahi hana i ka mālama ʻana i ke kaupaona ʻana ma ke kōkua ʻana iā ʻoe e ʻai i nā calorie liʻiliʻi.

Ma muli o ka manuahi o nā calorie a me nā kalakea, he koho kō iʻoi aku ka maikaʻi no ka poʻe ma ka ʻai haʻahaʻa a me ka momona momona.

ʻO ka pani ʻana i ke kō me stevia e hoʻoliʻiliʻi hoʻi i ka Glycemic Index (GI) o nā meaʻai, ʻo ia hoʻi ka hopena i nā pae kō kō i kahi liʻiliʻi ((21).

ʻOiai he GI o ka papaʻaina he 65 - me 100 ke kiʻekiʻe kiʻekiʻe o GI, ke kumu o ka piʻi wikiwiki ʻana o ke kō kō - ʻaʻohe mea i hoʻonui i ka kō kō a no laila ʻo GI he 0 ().

ʻO ka kō a me nā ʻano he nui, e like me ka sukosa (kauka kōpaʻa) a me ka syrup kānana kiʻekiʻe-fructose (HFCS), i hoʻopili ʻia i ka mumū, ka momona, a me ka hoʻomohala ʻana i nā kūlana mau, e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,,).

No laila, paipai ʻia e kaohi i kāu lawe ʻana i ke kō. ʻO ka ʻoiaʻiʻo, ua kuhikuhi nā Kuhi Meaʻai no nā ʻAmelika i hoʻohui ʻia nā sugars ma mua o 10% o kāu mau calorie o kēlā me kēia lā.

No ke olakino olakino maikaʻi loa a me ke kaohi kō kō, pono e kaupalena ʻia kēia nui ma mua ().

Ma muli o ka hoʻopili ʻana o ke kō i nā hopena olakino maikaʻi ʻole, aʻoaʻo paha ka hoʻololi ʻana i ke kō me stevia. Eia nō naʻe, ʻaʻole ʻike ʻia nā hopena lōʻihi o ka ʻai pinepine ʻana i ka stevia.

ʻOiai ʻo ka hoʻohana ʻana i nā mea liʻiliʻi o kēia mea hoʻonanea zero-calorie he ala olakino ia e hōʻemi ai i ke kō, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka kō a me ka hapa iki o nā kō e pani i ka hapanui a koho wale i nā kumuwaiwai kūlohelohe, e like me nā huaʻai, ke hiki.

He GI haʻahaʻa ʻo Stevia ma mua o ke kō kō, a me ka hoʻohana ʻana he ala olakino paha ia e hōʻemi ai i kāu calorie a hoʻohui i nā kō kō. Pono e kaupalena ʻia nā kō i hoʻohui ʻia ma lalo o 10% o kāu mau calorie o kēlā me kēia lā.

He pani maikaʻi paha no ke kō?

Hoʻohana nui ʻia ʻo Stevia ma ke ʻano he pani kō i ka kuke ʻana i ka home a me ka hana ʻana i ka meaʻai.

Eia naʻe, ʻo kekahi o nā pilikia nui loa me stevia, ʻo ia nō ka hope ʻawaʻawa. Ke hana nei nā ʻepekema meaʻai i ka hoʻomohala ʻana i nā hana hou o ka huki stevia a me ka hana ʻana e kōkua i ka hoʻoponopono ʻana i kēia (,).

He aha hou aʻe, ke kō nei ke kō i kahi hana kūikawā i kapa ʻia ʻo ka hopena Maillard i ka wā o ka kuke ʻana, e ʻae ai i nā meaʻai i loaʻa ke kō i ka caramelize a lilo i brown brown. Hoʻohui pū ka kō i ka hanana a me ka nui i nā mea i hoʻomoʻa ʻia (30, 31).

Ke hoʻololi loa ʻia ke kō me stevia, ʻaʻohe ʻano like a i ʻole manaʻo paha nā mea i hoʻomoʻa ʻia e like me ka mana kō.

ʻOiai kēia mau pilikia, hana maikaʻi ka stevia i ka hapanui o nā meaʻai a me nā mea inu e like me ka mea pani no ke kō, ʻoiai ʻo ka hui ʻana o ke kō a me ka stevia ka mea maʻamau i nā hua o ka ʻono (, 21,,).

Ke kālua ʻana me stevia, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi pani kō 1: 1 i kō ʻia. Ke hoʻohana nei i nā ʻano concentrated hou, e like me ka wai wai, e koi iā ʻoe e hoʻololi i ka nui o nā mea hana ʻē aʻe no ka nalo ʻana i ka nui.

He ʻawaʻawa kā Stevia i kekahi manawa a ʻaʻohe ona waiwai kino o ke kō i ke kuke ʻana. Eia nō naʻe, he mea ʻoliu kō a ʻae ʻia a ʻono hoʻi ke hoʻohana ʻia me ka kō.

Ke laina lalo

ʻO Stevia kahi mea kanu, a me nā mea ʻono-ʻole pūniki.

Hiki iā ia ke hōʻemi i ka lawe ʻana o ka calorie ke hoʻohana ʻia e pani i ke kō a pono i ke kaohi kō kō a me ke olakino puʻuwai. Eia nō naʻe, ʻaʻole i hōʻoia piha ʻia kēia mau pōmaikaʻi, a ua nalo ka noiʻi ʻana i nā hopena lōʻihi.

No ke olakino maikaʻi loa, mālama i ke kō a me ka stevia i kahi liʻiliʻi.