8 mau wahaheʻe nui e pili ana i ke kō

Anter

• 1. 'ʻO ke kō a pau he kō kō.'
• 2. 'Oi aku ka maikaʻi o ka hana liʻiliʻi a iʻole nā ​​kūʻai kūlohelohe iāʻoe.'
• 3. 'E ʻoki loa ʻoe i ke kō mai kou ola holoʻokoʻa.'
• 4. 'ʻAʻole hiki ke pale aku i ke kō.'
• 5. 'ʻO ke kō e maʻi nei iā ʻoe.'
• 6. 'ʻO ka kō ka lāʻau lapaʻau a me ka mea hōʻalo.'
• 7. 'ʻO kahi pani pani kō ʻole kahi koho maikaʻi.'
• 8. 'ʻO ka hele ʻana i ka papaʻai haʻahaʻa a i ʻole kō kō e kōkua iā ʻoe e lilo kaupaona.'
• I ka noʻonoʻo ʻana i ke kō

Aia kekahi mau mea hiki iā mākou āpau ke ʻōlelo no ka kō. Helu ʻekahi, ʻono loa ia. A helu ʻelua? He huikau maoli nō ia.

ʻOiai hiki iā mākou āpau ke ʻaelike ʻaʻole pono ke kō i ka meaʻai olakino, nui hewahewa ka ʻike e pili ana i ka momona o nā mea momona i kāu papaʻai. ʻO kahi laʻana, ʻoi aku ke olakino o kekahi ʻano kō ma mua o kekahi? A e ʻoki loa iā ia e hoʻokomo iā ʻoe ma ke ala wikiwiki i ka lilo ʻana o ka paona, ka hoʻomāmā ʻana i ka huehue, ka pale ʻana i ka loli o ka naʻau, a i ʻole nā ​​ʻino ola ʻē aʻe.

Huli, ʻaʻole paha nā pane i kou manaʻo. Eia kahi nānā i nā mea ʻewalu a ʻoiai ʻaʻole paha i ʻike ka poʻe noʻonoʻo pono e pili ana i ke kō - a me nā mea āu e ʻike ai e pili ana i ka hoʻopili ʻana i kāu papaʻai.

1. 'ʻO ke kō a pau he kō kō.'

Ua lohe pinepine paha ʻoe e pili ana i ka ʻai ʻana a mākou i ke kō. Akā, ʻo ka manaʻo maoli o ka poʻe loea, pono mākou e ʻai liʻiliʻi hoʻohui ʻia kō. ʻO ia ke kō i loko o nā meaʻai e ono ai lākou (er) - e like me ke kō kōpaʻa i nā kuki kokoleka a i ʻole ka meli āu e kāpī ai i kāu yogurt.

ʻOkoʻa ka kō kō ma mua o ke kō i kū kūlohelohe i kekahi mau meaʻai, e like me ka hua a me ka waiū. No hoʻokahi, hele mai ke kō kūlohelohe me kahi pūʻulu o nā wikamina, nā minelala, a me nā mea kōkua e kōkua i ke kāpae ʻana i kekahi o nā ʻaoʻao maikaʻi ʻole o ke kō, e wehewehe ana ʻo Georgie Fear, RD, ka mea kākau o "Lean Habits for Lifelong Weight Loss." ʻO kahi laʻana, loaʻa ka hua i ka fiber e hoʻonā i ko mākou kino i ke kō i kahi wikiwiki.

Ka lawe? Mai hopohopo e pili ana i nā mea e like me ka huaʻai a i ʻole ka waiū maʻamau (e like me ka waiū a i ʻole yogurt unsweetened). ʻO nā kumuwaiwai o ke kō i hoʻohui ʻia - nā mea ʻono, nā mea inu momona, a i ʻole nā ​​pūʻolo pūʻolo - nā mea āu e pono ai e nānā pono.

Sugar vs. SUGARAia pū kekahi ka ʻoiaʻiʻo o nā meaʻai me nā hanana kūlohelohe
mālama ka kō i loko emi iho kō
laulā. ʻO kahi laʻana, loaʻa iā ʻoe he 7 mau kō o ke kō i loko o ke kīʻaha o nā mea hou
strawberry, akā 11 mau kō o ke kō i loko o kahi ʻeke o nā hua ʻono-strawberry
mea ʻai māmā.

2. 'Oi aku ka maikaʻi o ka hana liʻiliʻi a iʻole nā ​​kūʻai kūlohelohe iāʻoe.'

He ʻoiaʻiʻo nā mea hoʻonaninani liʻiliʻi i hana ʻia, e like me ka meli a i ʻole ka maple syrup, i loaʻa nā meaola hou aʻe ma mua o nā mea i hana nui ʻia, e like me ke kō kō. Akā he nui ka nui o kēia mau meaola, no laila ʻaʻole paha lākou e hoʻopili ʻia i kāu olakino. I kou kino, like nā kumuwaiwai kō a pau.

ʻO ka mea hou aku, ʻaʻole loaʻa kēia mau mea ʻono maoli i kekahi ʻano lapaʻau kūikawā i kou kino. Uha ka tract digestive i nā kumuwaiwai a pau i kō i nā sugars maʻalahi i kapa ʻia he monosaccharides.

"ʻAʻohe manaʻo o kou kino inā mai ka papa kō kō, ka meli, a me ka nectar agave. ʻIke wale ia i nā molakeke kō monosaccharide, "wehewehe ʻo Amy Goodson, MS, RD. A nā mea āpau Hāʻawi kēia mau sugars i 4 mau calorie ma ka gram, no laila pili like lākou āpau i kou kaupaona.

3. 'E ʻoki loa ʻoe i ke kō mai kou ola holoʻokoʻa.'

ʻAʻole pono ʻoe e ʻoki loa i ke kō i hoʻohui ʻia i kou ola. He ʻokoʻa nā ʻōlelo a nā hui olakino ʻokoʻa no ka nui o ke kō āu e palena ai iā ʻoe iho i kēlā me kēia lā. Akā ʻae lākou āpau i kahi lumi no kekahi kō i ka papaʻai olakino.

ʻO ka ʻōlelo i ka poʻe makua e ʻai ana i ka 2,000 mau calorie i kēlā lā i kēia lā e pono e loaʻa iā ia ma lalo o 12.5 teaspoons, a i ʻole 50 gram, o ke kō i hoʻohui ʻia i kēlā me kēia lā. (ʻO ia ka nui o ka cola he 16 auneke.) Akā ʻōlelo ka ʻAhahui Puʻuwai ʻAmelika e pono nā wahine ma lalo o 6 teaspons (25 gram), a ʻo nā kāne he 9 mau teaspoon (36 gram) i kēlā me kēia lā.

ʻO ka hope, ʻaʻole i kou kino pono kō. No laila, ʻoi aku ka maikaʻi o ka loaʻa ʻana o ka mea liʻiliʻi, wahi a Fear. ʻAʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke loaʻa i kekahi āpau. ʻO nā mea āpau e pili ana - ua koho ʻoe iā ia - ka hoʻohaʻahaʻa.

4. 'ʻAʻole hiki ke pale aku i ke kō.'

ʻAi ka nui o nā ʻAmelika i ka nui o ke kō ma mua o ka mea e pono ai, e like me ka U.S. ʻAʻole maopopo inā ʻo ʻoe kekahi o lākou? E hoʻāʻo e kāpae i kāu ʻai i loko o kahi polokalamu huli meaʻai no kekahi mau lā. Hiki iā ia ke hāʻawi iā ʻoe i ke ʻano o ka momona o nā mea momona āu e ʻai nei a maʻalahi hoʻi e ʻai i ke kō i hoʻohui ʻia.

Inā keu nui nei ʻoe, ʻaʻole ʻeha ke ʻoki ʻana. Ma kahi o ka hoʻohiki ʻana i kāu mau meaʻono punahele, e hoʻāʻo i nā ʻāpana liʻiliʻi. "Ma hope o nā mea āpau, aia ka hapalua o ka nui o nā kō o ke kō i loko o ka hapalua kīʻaha o ka ʻaikalima ke hoʻohālikelike ʻia i kahi kīʻaha holoʻokoʻa," wahi a ka makaʻu.

E nānā pono i nā meaʻai pūʻolo pū kekahi. ʻO nā mea e like me ka berena, yogurt ʻono, cereal, a ʻo ke kō tomato hiki ke hoʻonui i ke kō ma mua o ka mea āu e manaʻo ai. No laila e nānā i nā lepiliʻai a nānā i nā koho e kōkua iā ʻoe e noho i loko o kāu palena kō o kēlā me kēia lā.

5. 'ʻO ke kō e maʻi nei iā ʻoe.'

Ua lohe paha ʻoe i ka ʻai ʻana i ke kō e hāʻawi iā ʻoe i ka maʻi puʻuwai, Alzheimer, a i ʻole ka maʻi ʻaʻai. Akā ʻo ka ʻai ʻana i ke kō i ka hoʻohaʻahaʻa ʻaʻole e kahi ʻia nā makahiki i kou ola. ʻO kahi noiʻi i ukali ʻia ma mua o 350,000 mau mākua no nā makahiki he 10 a ʻoi i ʻike ʻia ua hoʻohui ʻia ka ʻai kō ʻaʻole hoʻohui ʻia i ka hoʻonui i ka makaʻu no ka make.

ʻOiai ʻaʻole ʻoe e hoʻonui.

ʻOiai ʻaʻole like ka nui o ke kō i mea hōʻeha, ʻo ka nui o ka nui e hiki ai ke hoʻokau iā ʻoe i ka loaʻa o ke kaumaha. Akā no laila hiki i ka nui o nā ʻuala, nui ka tī, a i ʻole ka laiki ʻeleʻele.

"ʻO ka nui o nā calorie i loko o kā mākou papaʻai, e like me nā mea mai ke kō, e kōkua i ka loaʻa ʻana o ke kaupaona, i hiki ai ke alakaʻi i ka momona a me ka hiki ke hoʻomaka i ka maʻi maʻi," wehewehe ʻo Kris Sollid, RD, ka luna nui o nā kamaʻilio kūkā no ka International Food Information Foundation Foundation.

Ke laina lalo? ʻO ka mālama ʻana iā ʻoe iho i kahi donut ma nā kakahiaka Sābati ʻaʻole e ʻeha. Akā inā ʻoe e ʻike ia e hoʻonāukiuki iā ʻoe e ʻai i ka nui o ka palaoa a hoʻouna aku iā ʻoe ma luna o kāu palena calorie o kēlā me kēia lā, makemake paha ʻoe e hoʻokele. I ke ʻano like, mai hoʻohana i kēia ʻoiaʻiʻo e pahu ai i kekahi e ʻai i ke kō ke makemake ʻole lākou.

6. 'ʻO ka kō ka lāʻau lapaʻau a me ka mea hōʻalo.'

"ʻO ka hoʻohālikelike ʻana i ke kō i nā lāʻau o ka hōʻino he wahi pōkole maʻalahi ia," wahi a Giuseppe Gangarossa, PhD, no PLOS. ʻIke ka poʻe loea i ka ʻai ʻana i ke kō e pili ana i nā manaʻo o ka leʻaleʻa a me ka uku. Hana paha nā ala lāki i nā hopena e like me ka hoʻohana ʻana i ka lāʻau, akā ʻaʻole ia e hoʻonāukiuki iā lākou e like me nā lāʻau, wehewehe ʻo Ali Webster, RD, PhD, ka luna hui o nā kamaʻilio kūkā no ka International Food Information Council Foundation.

No laila no ke aha e wikiwiki ai kekahi poʻe ke ʻai lākou i nā meaʻai momona a manaʻo lākou e pono i kahi hoʻoponopono maʻamau e kāpae ʻole. ʻO ka ʻai ʻana i nā mea momona ka mea e piʻi ai ke kō kō a kō a hāʻule koke, hiki ke hoʻomaha iā ʻoe a me ka ʻeha poʻo. "Haʻalele pinepine kēia i ka poʻe e ʻimi nei i nā kō aʻe e hoʻokūpaʻa i kā lākou kō kō a kōkua iā lākou e ʻoi aku ka maikaʻi," wehewehe ʻo Goodson.

Ke hoʻopaʻapaʻa nei ka hoʻohālikelike ʻana o ke kō a me nā lāʻau. Ua loaʻa i kahi European European Journal of Nutr analysis kahi hōʻike liʻiliʻi e kākoʻo ai i ka manaʻo he waiwai maoli kā ke kō, a like me nā lāʻau. Ua ʻōlelo pū kekahi ʻepekema ʻAmelika e hiki ke kōkua i ka hoʻololi ʻana i kā mākou ʻano meaʻai e hōʻemi i kēia mau ʻiʻini. Ma ke kūpaʻa ʻana e hōʻalo i nā kō i hoʻohui ʻia ma ka home, e like me nā pāʻina kakahiaka, nā cereala wikiwiki, a i ʻole nā ​​yogurts i hoʻoili ʻia, ʻike paha ʻoe i nā makemake liʻiliʻi no nā mea momona i ka wā e kauoha ana.

I ka hoʻohana ʻana i ka huaʻōlelo hōʻaloMakemake paha ka poʻe i ke kō, akā ʻaʻole paha ia ka awelika
kanaka ʻo ia ʻāpiki. ʻO ka hoʻāʻo ʻana he
ke kūlana olakino koʻikoʻi e pili ana i nā loli maoli o ka lolo e paʻakikī ai
no ka poʻe e hōʻoki i ka hoʻohana ʻana i ka lāʻau. Hoʻohālikelike ka hoʻohālikelike ʻana i ke kō i nā lāʻau i hoʻomālamalama i ka hoʻōla.

7. 'ʻO kahi pani pani kō ʻole kahi koho maikaʻi.'

Hoʻowalewale paha ia e kālepa aku i nā meaʻai momona no nā mea i hana ʻia me nā mea hoʻohaʻahaʻa haʻahaʻa a ʻaole-calorie, e like me ka sodaʻai a me nā kuki kō ʻole ke kō. Akā ʻo ka hana ʻana i kēlā swap hiki ke hoʻi i hope a ʻaʻole paha e ʻoi aku ke olakino.

Hoʻopili ʻia ka ʻai ʻana o nā meaʻono e like me aspartame, saccharin, a me sucralose i ke kaupaona loaʻa, ʻaʻole ka pohō kaumaha, e like me ka hōʻuluʻulu manaʻo o 37 noiʻi i paʻi ʻia ma ka Ka Lapaʻau ʻAhahui Lapaʻau o Kanada. ʻO ka mea hou aku, ua nakinaki ʻia lākou i kahi kiʻekiʻe kiʻekiʻe no ke kiʻekiʻe o ke koko, type 2 diabetes, metabolic syndrome, puʻuwai puʻuwai, a me ka hahau.

ʻAʻole maopopo iki ka poʻe loea i ka hopena o kēia ʻano ʻono i ka kino. Akā hōʻike nā hōʻike e hiki ke loaʻa ka hopena maikaʻi ʻole i ke kō kō, e ʻoi aku ka paʻakikī i ka mālama ʻana i kou makemake, a me ka huehue pū me kou ʻōpū pūpū. A hiki i kēlā mau mea ke waiho iā ʻoe i ka makaʻu no ka momona a me nā pilikia olakino e pili ana.

8. 'ʻO ka hele ʻana i ka papaʻai haʻahaʻa a i ʻole kō kō e kōkua iā ʻoe e lilo kaupaona.'

ʻOiaʻiʻo, ka palena ʻana i kāu lawe kō e hiki ke kōkua iā ʻoe e hōʻea i kāu mau pahuhopu kaumaha. Akā inā ʻoe e noʻonoʻo pū i kāu ka loaʻa ʻana o ka calorie holoʻokoʻa. "Maʻalahi loa e hoʻololi i nā meaʻai momona no nā meaʻai ʻē aʻe e hoʻopaʻa maoli i nā calorie hou aʻe, i hiki ai ke alakaʻi i ka loaʻa ʻana o ke kaumaha," wahi a ka makaʻu, e kuhikuhi ana ʻaʻole hiki i kahi papaʻai haʻahaʻa a ʻaole paha ke hōʻoia i ka pohō kaumaha.

I nā huaʻōlelo ʻē aʻe, ʻo ka loaʻa ʻana o kahi hua manu he 600-kalori a me ka sanusage ʻaina kakahiaka ma kahi o kāu mau kīʻaha kō 300-calorie o ka cereal sugary ʻaʻole ʻoe e hoʻihoʻi i loko o kāu jeans wīwī, ʻoiai inā ʻoi aku ka haʻahaʻa o ke kō i ke kō.

He aha e kōkua? Ke koho nei i nā mana i hoʻomoʻi ʻole ʻia o nā meaʻai āu e ʻai mau ai, e like me ka yogurt maʻamau ma kahi o ke vanilla, paipai ka makaʻu. A inā ʻaʻole hiki iā ʻoe ke loaʻa kahi pani maikaʻi? E ʻokiʻoki iki i ka nui o ke kō āu e hoʻohui ai i nā meaʻai e like me ka oatmeal, kope, a i ʻole nā ​​mea leʻaleʻa.

I ka noʻonoʻo ʻana i ke kō

ʻAʻole kahi kō ke olakino olakino, akā ʻaʻole ia ka lāʻau ʻinoʻino i hana ʻia i kekahi manawa. ʻOiai hiki i ka hapanui o mākou ke kū i ka liʻiliʻi o ia mea, maikaʻi maikaʻi ke loaʻa iki. No laila e hele a ʻoluʻolu i nā mea ʻono momona i kekahi manawa - me ka ʻaoʻao ʻole o ka lawehala.

He mea kākau olakino a olakino ʻo Marygrace Taylor nona ka hana i hōʻike ʻia ma Parade, Prevent, Redbook, Glamour, Women's Health, a me nā mea ʻē aʻe. E kipa aku iā ia ma marygracetaylor.com.