ʻAno Kiko-ʻoluʻolu nā Sugar Alcohols?

Anter

• ʻO nā ʻano ʻalekohola kō kō maʻamau
• ʻO ka papa inoa Glycemic o nā waiʻona kō
• Nā wai kō a me keto
• Nā hopohopo Digestive
• Ke laina lalo

ʻO kahi ʻāpana nui o ka ukali ʻana i ka ketogenic, a i ʻole keto, ʻai e hoʻemi ana i kāu lawe kō.

Pono kēia i kou kino e komo i ka ketosis, kahi mokuʻāina e puhi ai kou kino i ka momona ma mua o ke kō no ka ikehu ().

Eia naʻe, ʻaʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke leʻaleʻa i nā meaʻai ʻono.

ʻO nā wai ʻākela he meaʻono i loaʻa nā ʻono a me nā ʻano like me ke kō, akā ʻoi aku ka liʻiliʻi o nā calori a me kahi hopena liʻiliʻi ma nā kō kō ().

A ʻo kahi hopena, hiki iā lākou ke lilo i mea hōʻoluʻolu no kēlā me kēia kanaka e ʻimi ana e hōʻemi i kā lākou lawe kō, e like me nā mea e ukali nei i ka papaʻai keto.

Hōʻike kēia ʻatikala inā he keto-friendly nā wai ʻākela, a ʻo nā mea i ʻoi aku ke koho maikaʻi loa nāu.

ʻO nā ʻano ʻalekohola kō kō maʻamau

Kūlohelohe nā waiʻona kō i kekahi mau huaʻai a me nā mea kanu. Eia nō naʻe, hana ʻia ka hapa nui i kahi lab ().

ʻOiai he nui nā ʻano kō kō, ʻo nā mea maʻamau āu e ʻike ai ma nā lepili ʻai e (,,):

• Erythritol. Hana pinepine ʻia e ka huʻi ʻana i ka glucose i loaʻa i ka kōkō, he 70% o ka momona o ke kō i ka erythritol akā he 5% o nā calorie.
• ʻO Isomalt. ʻO Isomalt kahi hui o nā wai kō kō - mannitol a me sorbitol. Ke hāʻawi nei iā 50% ʻoi aku ka nui o nā calorie ma mua o ke kō, hoʻohana mau ʻia ia e hana i nā candies paʻakikī me ke kō ʻole a 50% e like me nā mea momona.
• Maltitol. Hana ʻia ʻo Maltitol mai ka maltose kō. ʻO 90% ka momona e like me ke kō a kokoke i ka hapalua o nā calorie.
• ʻO Sorbitol. Hana ʻia ʻoihana mai ka glucose, ʻo sorbitol ka 60% e like me ka momona me ke kō ma kahi o 60% o nā calories.
• Xylitol. ʻO kekahi o nā waiʻona kō kō, ʻo xylitol ka mea momona e like me ke kō kō akā he 40% ka nui o nā calorie.

Ma muli o kā lākou mau calorie haʻahaʻa, hoʻohana pinepine ʻia nā waiʻopa kō e hoʻonoono i nā kō ʻole a i ʻole nā ​​huahana papaʻai e like me ka gum, yogurts, hau kalima, nā mea kalima kope, nā salakeke salakeke, a me nā lāʻau protein a me nā haʻalulu ().

Hana pinepine ʻia nā ʻalekoke kō ma ke ʻano he ʻano calorie haʻahaʻa e hoʻomomona ai i nā huahana meaʻai. ʻO nā mea maʻamau āu e ʻike ai ma nā papa inoa hoʻohui pū me erythritol, isomalt, maltitol, sorbitol, a me xylitol.

ʻO ka papa inoa Glycemic o nā waiʻona kō

Ke ʻai ʻoe i ke kō, haki kou kino iā ia i mau mole. Hoʻopomo ʻia kēia mau mole i loko o kou kahe o ke koko, kahi e kū ai i ke kiʻekiʻe o ke kō kō ().

I ka hoʻohālikelike ʻana, ʻaʻole hiki i kou kino ke haki piha a komo i nā kalakeka mai nā wai kō kō. A ʻo kahi hopena, kumu lākou i kahi piʻi liʻiliʻi o nā kō kō kō ().

ʻO kahi ala e hoʻohālikelike ai i nā hopena o kēia mau mea hoʻonanea kā lākou index glycemic (GI), kahi ana o ka wikiwiki o nā meaʻai e hāpai i kāu kō kō ().

Eia nā waiwai GI o nā waiʻona kō maʻamau ():

• Erythritol: 0
• Isomalt: 2
• Maltitol: 35–52
• ʻO Sorbitol: 9
• Xylitol: 7–13

Ma ka hapanui, ʻo ka hapa nui o nā waiʻona kō i nā hopena maikaʻi ʻole i kāu pae kō kō. E hoʻohālikelike, loaʻa i ka papa ʻaina keʻokeʻo (sucrose) kahi helu glycemic o 65 ().

Hāʻawi ʻia i hiki ʻole i kou kino ke wāwahi i nā wai kō, hoʻoheheʻe lākou i ka nui o ke kiʻekiʻe o kou kō kō ma mua o ke kō.

Nā wai kō a me keto

Kaupalena ʻia ka lawe ʻana i ke kō ma ka papaʻai keto, no ka mea, ʻo ka ʻai ʻana ke kumu e piʻi ai ke kō kō kō.

He pilikia kēia, no ka mea, hiki i nā pae kō ke kō aʻe ke paʻakikī i kou kino e noho i ka ketosis, ʻo ia ke kī no ka ʻohi ʻana i nā pono o kaʻai keto (,).

Hāʻawi ʻia i nā wai ʻākela i kahi hopena ʻoi aku ka nui o ka hopena o ke kō kō, loaʻa pinepine ʻia lākou i nā huahana keto-friendly.

Eia kekahi, ma muli o ka hiki ʻole ke digestible, hoʻoneʻe pinepine ka poʻe keto dieters i nā wai ʻākela a me nā fiber mai ka nui o nā kaloka i kahi meaʻai. Kuhi ʻia ka helu hopena ma ke ʻano he carbs net ().

Eia nō naʻe, ma muli o ka loli ʻana o GI o nā ʻano kō o nā wai kō, ʻoi aku ka maikaʻi o kekahi no ka papa keto ma mua o nā mea ʻē aʻe.

He koho keto-friendly maikaʻi ʻo Erythritol, no ka mea, he papa inoa glycemic ʻo 0 a hana maikaʻi i ka kuke ʻana a me ka hoʻomoʻa ʻana ʻana. Hoʻohui, ma muli o ka liʻiliʻi o ka huna liʻiliʻi, e hoʻomaikaʻi maikaʻi ʻia ka erythritol ma mua o nā wai kō (().

Eia nō naʻe, kūpono ka xylitol, sorbitol, a me ka isomalt i kaʻai keto. Makemake paha ʻoe e hoʻonui i kāu lawe inā ʻike ʻoe i nā hopena ʻaoʻao gastrointestinal.

ʻO kahi waiʻona kō e ʻike ʻia he emi aku ka liʻiliʻi o ke keto-friendly ka maltitol.

Loaʻa ka GI haʻahaʻa o Maltitol ma mua o ke kō. Eia nō naʻe, me kahi GI a hiki i ka 52, he hopena ʻoi aku paha ka hopena ma kāu pae kō kō ma mua o nā wai ʻākela ʻē aʻe (,).

E like me ia, inā ʻoe i ka papaʻai keto, makemake paha ʻoe e kaupalena i kāu lawe ʻana i ka maltitol a koho i kahi koho kō me kahi GI haʻahaʻa.

Hāʻawi ʻia lākou i nā mea kōpaʻa kō i ke koko, ʻo ka hapa nui o nā waiʻona kō i manaʻo ʻia he ʻoluʻolu keto. Loaʻa ka hopena o Maltitol i ke kō kō a pono e kaupalena ʻia i ka papaʻai keto.

Nā hopohopo Digestive

Ke hoʻopau ʻia i nā mea maʻamau ma o ka meaʻai, manaʻo ʻia nā wai ʻakekona he palekana no ka hapanui o nā kānaka.

Eia nō naʻe, hiki iā lākou ke hana i nā pilikia digestive, keu hoʻi i ka nui o ka nui. ʻO nā hopena e like me ka bloating, nausea, a me ka diarrhea i ʻike ʻia ke ʻoi aku ka nui o nā waiʻona kō i 35-40 mau pika i kēlā lā

Hoʻohui ʻia, ʻike paha kēlā me kēia kanaka me ka maʻi huhū huhū (IBS) i nā hopena maikaʻi ʻole me nā nui o nā wai kō. A ʻo kahi hopena, inā he IBS kāu, makemake paha ʻoe e hōʻalo loa i ka waiʻona kō (().

ʻO ka ʻai ʻana i ka nui o nā waiʻona kō e kumu ai nā hopena o ka digestive, e like me ka diarrhea a me ka nausea. ʻOiai ka hapanui o ka poʻe hiki ke hoʻomanawanui i ka liʻiliʻi, makemake paha ka poʻe me IBS e hōʻalo loa i nā wai kō.

Ke laina lalo

ʻO nā wai ʻākela he mea hōʻoluʻolu calorie haʻahaʻa a ʻaʻohe hopena iki i kāu pae kō kō. ʻO ka hopena, he koho ʻono lākou no ke keto-friendly no nā meaʻai momona a me nā mea inu.

E noʻonoʻo wale i ka ʻoi aku paha o nā koho i ʻoi aku ma mua o kekahi.

ʻO kahi laʻana, ʻoi aku ka hopena o ka maltitol i nā pae kō kō ma mua o ka erythritol, a he GI ka 0.

ʻO ka manawa hou āu e ʻimi nei e hoʻohui i ka mea momona i kāu kofe a i ʻole hana i nā kīkī protein aloha keto homemade, e hoʻāʻo e hoʻohana i kahi ʻalako kō e like me erythritol a i ʻole xylitol.

E mālama pono i kēia mau mea hoʻonanea i ka hoʻohaʻahaʻa e hōʻalo i nā pilikia digestive kūpono.