He kopa maikaʻi ʻole paha ka hua?

Anter

• Hiki i ka hua ke maikaʻi ʻole iā ʻoe?
• ʻO kāu papa hana ʻai huaʻai
• Nānā no

No laila he aha ka hana me ke kō i ka hua? Ua lohe maoli ʻoe i ka fruktose buzzword i ka honua olakino (malia paha ʻo ka syrup kānana fructose high frectose kiʻekiʻe weliweli), a ʻike i ka nui o ke kō i nā hopena maikaʻi ʻole i kou kino. Akā, ʻōlelo ka poʻe loea he mea liʻiliʻi paha e pili ana i ka ʻai ʻana i ka fructose, ke kō i loko o ka hua, a me nā mea hou aʻe e pili ana i ka nui. Eia ka scoop ma pehea ʻoe e nānā ai i ke kō i ka hua a pehea e hoʻohui olakino ai i kāu papaʻai.

Hiki i ka hua ke maikaʻi ʻole iā ʻoe?

Ua ʻike kekahi mau noiʻi e hiki i ka fructose ke lilo i ʻano ʻino loa o ke kō no kou metabolism, ke hoʻohālikelike ʻia me ka glucose, ke kō i loaʻa kūlohelohe i loko o kā mākou kahe koko; a me ka sucrose, kahi hui o ka fructose a me ka glucose. "ʻAʻole hoʻopili ka Glucose i ke ala like me fructose a waiho i ka momona ma mua o fructose," i ʻōlelo ʻia ʻo Justin Rhodes, Ph.D., he polopeka ma ke Kulanui o ʻIlopa Neurosains Program a me ka Institute for Genomic Biology. A ʻoiai ʻo ke kō i loko o ka huaʻai a me ka soda he mole mole hoʻokahi, "ʻo ka ʻāpala ma kahi o 12 grams o ka fructose i hoʻohālikelike ʻia me 40 grams i ka lawelawe ʻana i ka soda, no laila pono ʻoe e ʻai ma kahi o ʻekolu mau ʻāpala e loaʻa ai ka nui like fructose me hoʻokahi soda, "wahi a Rhodes.

Hoʻohui, loaʻa ka hua i ka fiber, nā wikamina, a me nā minelala i mea nui no ka papaʻai olakino, ʻoiai ʻo nā kō i ka soda a i ʻole kekahi mau lāʻau ikehu he mau kalori wale nō ia no ka nele pinepine i nā mea pono ʻē aʻe. "Koi ka hua i ka nui o ka nau ʻana no laila e māʻona paha ʻoe ma hope o ka ʻai ʻana," i ʻōlelo ʻia ʻo Amanda Blechman, RD, nā Luna Hoʻokele ʻepekema ma DanoneWave. "ʻOi aku ka maʻalahi o ka inu ʻana i ka nui o ka soda (a no laila ʻoi aku ka nui o nā calorie a me ke kō me ka ʻole o ka piha o ka manaʻo." E noʻonoʻo e pili ana, i ka manawa hea ka manawa hope loa ʻaʻole hiki iā ʻoe ke kāpae i ka ʻai ʻana?

ʻO kāu papa hana ʻai huaʻai

E ʻoki i nā calorie ʻole, akā e hoʻōki i ka hopohopo no ka hua. "ʻO nā hua a me nā huaʻai āu e ʻai ai me ka ʻili e ʻoi aku ka kiʻekiʻe ma ka fiber, he mea nui ia no ka mea he nui ka poʻe o ʻAmelika e pono i nā fiber he nui," wahi a Blechman. Loaʻa i ka fiber kekahi mau pōmaikaʻi kupaianaha, e like me ka hiki ke hoʻoponopono i kāu ʻai ʻana a mālama i kou ikaika. "Eia kekahi, hiki i ka fiber ke kōkua i ka ho'ēmi i ka nui o ke kō i komo i kou koko."

E mālama pono iā ʻoe iho a hana i ka hale hoʻoikaika kino ma ka hopena (a i ʻole hoʻomaka ʻana) o kou lā, ka fiber a me ka protein ka combo magic. E hoʻowalewale i ka hamo ʻana i ka waiūpaka nut i loko o ka Greek yogurt a hoʻohui i kekahi mau huaʻai fibrous hou i ka huikau, a i ʻole ke kīloi ʻana i kahi mau lālima hua i loko o ka tī tī no ka hoʻopiha like ʻana i ka hopena protein-fiber, i ʻōlelo ʻo Blechman. ʻOiai ʻoe e pāpālua mau i ka lepili ma kāu mau kaola ikehu e hae i ka nui o ke kō, ʻae ka poʻe loea i ka hua a me nā mea ʻai, me ka nānā ʻole i ka ʻikepili fructose, ʻo ia ka mea āu e makemake ai e ʻai māmā.

Nānā no