Ehia mau kō i ka waiū?

Anter

• No ke aha he kō i ka waiū?
• ʻO ka kō i loko o nā ʻano waiū like ʻole
• ʻO nā hopena olakino o ke kō i ka waiū
• ʻO ka papa inoa Glycemic a me ka waiū
• Pehea e pale ai i ka waiū me ke kō i hoʻohui ʻia
• Ke laina lalo

Inā ua nānā ʻoe i ka lepiliʻai ma ka pahu o ka waiū, ua ʻike paha ʻoe i ka hapa nui o nā ʻano o ka waiū i loaʻa i ke kō.

ʻAʻole kūpono ka kō i ka waiū iā ʻoe, akā he mea nui e hoʻomaopopo i kahi i hele mai ai - a pehea ka nui loa - i hiki ai iā ʻoe ke koho i ka waiū maikaʻi loa no kou olakino.

Hōʻike kēia ʻatikala i ka ʻike kō o ka waiū a pehea e ʻike ai i nā huahana me ka nui o ke kō.

No ke aha he kō i ka waiū?

Nui ka poʻe e hoʻāʻo e hōʻalo i ke kō i hoʻohui ʻia - a no ke kumu kūpono.

ʻO nā meaʻai i loko o ke kō i hoʻohui ʻia e hāʻawi i nā calorie keu i kāu papaʻai me ka ʻole o ka hāʻawi ʻana i nā mea momona hou aʻe. Pili pū lākou i ka loaʻa ʻana o ke kaupaona a me ka maʻi maʻi metabolic, kahi ʻano e hoʻonui ai i kou pilikia i ka maʻi diabetes a me nā maʻi puʻuwai (,).

Eia nō naʻe, loaʻa kekahi mau meaʻai i nā kō i kūlohelohe.

ʻO ia ke kumu o kekahi huahana, e like me ka waiū waiū a me ka waiū waiū, hōʻike i ka ʻike kō ma kā lākou papa ʻaiaʻai inā ʻaʻole i hoʻokomo ʻia ke kō ma ke ʻano he mea hoʻohui.

ʻO kēia mau kō maiʻa ka mea nui i ka waiū momona a hāʻawi iā ia i kahi ʻono māmā - ʻoiai ke inu ʻia.

I ka waiū o ka bipi a me ka waiū umauma o ke kanaka, hele mai ke kō ma mua mai ka lactose, i ʻike ʻia he kō kō. ʻO nā waiū waiū, me ka oat, ka niu, ka laiki, a me ka waiū soy, i loaʻa nā sugars maʻalahi ʻē aʻe, e like me fructose (sugar sugar), galactose, glucose, sucrose, a maltose paha.

Eia nō naʻe, e noʻonoʻo i nā mana momona, e like me ka waiū kokoleka a me nā waiū waiū nond milk, ua hoʻohui ʻia ke awa me ke kō.

ʻO ka hapa nui o nā waiū waiū a me nā waiū nond milk i loaʻa nā kūlohelohe kūlohelohe e like me ka lactose. Hoʻolako nā mana ʻono i hoʻohui ʻia ke kō.

ʻO ka kō i loko o nā ʻano waiū like ʻole

Hoʻololi ka nui o ke kō o ka waiū ma muli o ke kumuwaiwai a pehea e hana ai - e like me ka hoʻohui ʻana o kekahi mau huahana i ke kō.

Eia nā pae kō i 1 cup (240 ml) o nā ʻano waiū (,,,,,,,,,):

• Waiu umauma kanaka: 17 gram
• Ka waiū o ka pipi (holoʻokoʻa, 2%, a me ka skim): 12 gram
• Ka waiū laiki laiki ʻole: 13 gram
• Waiū kokoleka (skim): 23 gram (kō i hoʻohui ʻia)
• ʻO ka waiū soya vanilla ʻaʻole i hoʻomoʻi ʻia: 9 gram
• Ka waiū soy kokoleka: 19 gram (kō i hoʻohui ʻia)
• ʻO ka waiū ʻoka ʻaʻole i hoʻomoʻi ʻia: 5 gram
• ʻO ka niu niu ʻole: 3 gram
• ʻO ka waiū niu i momona: 6 gram (kō i hoʻohui ʻia)
• Waiū ʻalemona ʻole i hoʻomoe ʻia: 0 gram
• ʻO ka waiū almond vanilla: 15 gram (kō i hoʻohui ʻia)

Ma waena o nā ʻanoʻano nond milk ʻole i hoʻomomona ʻia, ʻūlū nui ʻia ka waiū laiki i 13 gita - ʻoiai ʻaʻohe mea o ka waiū ʻalemona. Hoʻohālikelike ka waiū o ka bipi me ka waiū laiki ma 12 gram.

Ma ka laulaha, ʻoi aku ka nui o ke kō ma mua o nā mea momona. Hāʻawi ka waiū kokoleka i ka nui he 23 mau keneta i 1 wale nō kīʻaha (240 ml).

Paipai ka US Department of Agriculture (USDA) i ka palena ʻana o ke kō ma lalo o 10% o kāu nui o ka loaʻa ʻana o ka calorie i kēlā me kēia lā - a i ʻole ma kahi o 12.5 teaspoons (50 gram) ma kahi papaʻai he 2000-kalori ().

Hiki paha iā ʻoe ke ʻoi aku i kēlā palena me ka waiū momona wale nō inā inu ʻoe i nā mea i ʻoi aku ma mua o hoʻokahi hoʻokahi i kēlā me kēia lā.

Hoʻololi nui ka ʻike kō o ka waiū ma muli o ke kumu a inā loaʻa nā kō. Ma waena o nā ʻanoʻano nond milk ʻole i hoʻomomona ʻia, ʻo ka waiū laiki ka nui o ke kō a me ka waiū ʻalemone ka liʻiliʻi. Heʻuʻuku ka waiū o ka bipi ma mua o ka waiū laiki.

ʻO nā hopena olakino o ke kō i ka waiū

ʻO nā sugars maʻalahi i nā ʻano waiū āpau i nā hopena he nui i kou olakino. Hōʻale koke ʻia lākou a wāwahi ʻia i glucose, ke kumu nui o ka ikehu no kou kino a me kahi kumu ikaika no kou lolo ().

ʻO ka lactose i ka waiū a me ka waiū waiū e wāwahi ʻia i galactose a me glucose. He mea nui ʻo Galactose no ka hoʻomohala ʻōnaehana kikowaena i nā pēpē a me nā keiki liʻiliʻi (, 17).

Inā ʻaʻole i ʻānai pono ʻia, hana nā lactose e like me ka fiber prebiotic, e hānai nei i nā koʻohune olakino i kou ʻōpū. Kōkua pū ka lactose undigested i ka hoʻomaikaʻi ʻana i kou kino i kekahi mau minelala, e like me ka calcium a me ka magnesium (17).

ʻO ka papa inoa Glycemic a me ka waiū

Ma muli o nā ʻano waiū a pau i loaʻa nā carbs, hiki ke ana ʻia ma ka papa kuhikuhi glycemic (GI), kahi pālākiō o 0-100 e hōʻike ana i ka nui o ka meaʻai i ka kō kō. ʻOi aku ka haʻahaʻa o nā meaʻai o GI i ke kiʻekiʻe o ke kō o ke kō ma mua o nā GI kiʻekiʻe.

ʻO Fructose, ka mea i loaʻa i ka waiū niu a me kekahi mau waiū nut, loaʻa kahi GI haʻahaʻa a ʻoi aku paha ka maikaʻi inā ʻoe e nānā nei i kāu kiʻekiʻe o ke kō a me ka maʻi diabetes (,).

Ua ʻike ʻia kahi loiloi o 18 mau noiʻi ma 209 poʻe me ka maʻi kō i ka wā i hoʻohana ʻia ai ka fructose e pani ai i nā ʻākoʻakoʻa ʻē aʻe, ua hāʻule ka nui o nā kō kō ma ke kula e 0.53% ma mua o 3 mau mahina ().

Eia nō naʻe, hiki i ka fructose ke hāpai i kāu mau pae triglyceride a hoʻoulu i nā pilikia digestive e like me ke kinoea a me ka momona i kekahi mau kānaka ().

ʻO Lactose, ke kō i ka waiū o ka bipi, he mea liʻiliʻi paha ka hopena o ke kō i ke kō ma mua o nā ʻano kō. Eia nō naʻe, he GI ke kiʻekiʻe o ka glucose a me ka maltose i ka waiū laiki, ʻo ia hoʻi ka ʻai koke ʻia a hoʻonui ʻia i ke kiʻekiʻe o kāu kō kō ().

Inā ʻoe e nānā nei i kou kō kō, ʻo ka koho maikaʻi loa ka waiū ʻalemona unsweetened, ʻoiai he mea liʻiliʻi a kō ʻole ke kō.

ʻO nā sugars kūlohelohe i ka waiū e hoʻoulu i kou kino a me kou lolo, akā pili kekahi i kāu kō kō i mua o nā mea ʻē aʻe. ʻO ka lactose i ka umauma a me ka waiū waiū ka mea maikaʻi loa no nā pēpē a me nā keiki ʻōpio.

Pehea e pale ai i ka waiū me ke kō i hoʻohui ʻia

Inā koho ʻoe i ka waiū waiū a i ʻole ka waiū nond milk, pono ʻoe e ʻimi i nā ʻano momona ʻole e hoʻēmi i kāu lawe ʻana i ke kō.

Ma ʻAmelika Hui Pū ʻIa, ke hoʻoponopono hou nei ka Food and Drug Administration (FDA) i nā lepili meaʻai e kāhea kikoʻī i nā gram o ke kō i hoʻohui ʻia - e maʻalahi ai e ʻike i nā waiū e kūʻai mai a hōʻalo paha ().

E hoʻomaka kēia kānāwai i Ianuali 2020 no nā mea hana meaʻai nui a Ianuali 2021 no nā ʻoihana liʻiliʻi ().

Ma waho o ʻAmelika Hui Pū ʻIa, ʻokoʻa paha nā lepiliʻai i nā kikoʻī a pono e heluhelu pono ʻia. Inā ʻoe e ʻike i kekahi ʻano kō o ka papa inoa mea hoʻohui, ʻo ia hoʻi ua hoʻohui ʻia.

ʻO nā inoa maʻamau no ke kō kō e:

• syrup kānana a syrup kānana kiʻekiʻe-fructose
• syrup laiki mānoanoa
• agaect nectar
• kō niu
• palaoa malt
• syrup malt
• maltose
• fructose

Hiki iā ʻoe ke nānā no ka huaʻōlelo "unsweetened" ma ka lepili.

ʻOi aku ka maikaʻi e koho i ka waiūpaʻa ʻole a kāpae i nā mea me nā kō i hoʻohui ʻia. E nānā mau ʻoe i ka papa inoa mea hoʻohui no nā huaʻōlelo e hōʻike ana i ke kō.

Ke laina lalo

Aia nā ʻano waiū āpau i ke kō, akā ʻaʻohe kumu e hōʻalo ai i nā kūlohelohe, nā kō maʻalahi i ka waiūpaʻa ʻole.

ʻO ka waiūpaʻa ʻole kahi kumu maikaʻi loa o nā haʻalako, i kōkua i ka wahie ʻana i kou lolo a me kou kino a hāʻawi paha i nā keu pono aʻe.

Eia nō naʻe, pono ʻoe e hōʻalo mau i ka waiū me ka kō kō ma muli o nā hopena olakino maikaʻi ʻole.