ʻEkolu mau macronutrients nui e hiki iā ʻoe ke loaʻa mai ka meaʻai a mākou e ʻai ai: nā kalapona, protein a me ka momona. ʻO nā ʻāpala i makemake mua ʻia e ko mākou kino e puhi mua no ka ikehu (no ka mea, ʻo ia ka mea hiki ke loaʻa) ʻo ia nā starches, cellulose, a me ke kō, hiki ke maʻalahi a paʻakikī paha.
nā kō maʻalahiHe ʻano kalapona. nā kō maʻalahihe mau mole kalapona i loaʻa hoʻokahi a ʻelua mau mole kōpaʻa, i kapa ʻia hoʻi he saccharides.
Nui loa ʻO ka ʻai ʻana i ke kō maʻalahi hiki ke kōkua i nā pilikia olakino e like me ka momona, ka maʻi diabetes, a me ka mumū mau, no laila ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻakika paʻakikī ke hiki.
nā kō maʻalahi Loaʻa maoli ia i nā huaʻai a me ka waiū a i ʻole i hana ʻia ma ke kālepa a hoʻohui pū ʻia i nā meaʻai e ʻono, pale i ka pala, a i ʻole e hoʻohui i ke ʻano.
Ma ka ʻatikala, "he aha nā kō maʻalahi?” A pehea ka hopena o ko mākou olakino? E ʻike ʻoe i ka ʻike e pili ana
He aha ka Simple Sugar?
Kālepa; ʻO lākou nā molekole i loaʻa i hoʻokahi, ʻelua a i ʻole nā molekole kō i kapa ʻia he saccharides. Hāʻawi ia i ʻehā mau calorie no ka gram a ʻo ia ke kumu makemake o ka ikehu i ke kino.
ʻElua ʻano nui o ka carbohydrate: ʻo ka maʻalahi a me ka paʻakikī. ʻO ka ʻokoʻa ma waena o lākou ka helu o nā molekala kō i loko o lākou.
He aha ke kō maʻalahi?
ʻO nā kalapona maʻalahi - nā kō maʻalahi ʻIke ʻia hoʻi ʻo - aia hoʻokahi a ʻelua mau mole kōpaʻa, akā ʻo nā haʻahaʻa paʻakikī he ʻekolu a ʻoi aku paha nā molekala kō. kō maʻalahihiki ke mono a i ʻole disaccharide.
Monosaccharides
ʻO nā monosaccharides ka mea maʻalahi loa no ka mea ʻaʻole hiki i ko mākou kino ke wāwahi hou iā lākou. Ma waho aʻe o ka fructose, hoʻopili koke ke kino iā lākou. ʻEkolu mau ʻano monosaccharides:
Glucose
Loaʻa maoli i nā mea kanu, nā huaʻai, ka meli, a me nā meaʻai i hana ʻia, ʻo ka glucose ke kumu kumu o ka ikehu no nā ʻano ola āpau. Hoʻololi ʻia nā mea ʻai ʻē aʻe a pau i ka glucose i ka wā e ʻeli ai ko mākou kino iā lākou.
Fructose
Mākala hua ʻIke ʻia hoʻi ʻo fructose, loaʻa nui ia i nā huaʻai a me nā lau ʻai e like me ka ʻuala, kāloti, a me ka meli. Ke hoʻohana ʻia ka fructose ma ke ʻano he mea ʻono kalepa, loaʻa pinepine ia mai ke kō, ke kō a me ke kulina. Hoʻopaʻa ʻia ka Fructose me ka glucose e hana i ka sucrose, ke ʻano o ke kō papaʻaina āu e ʻike ai i loko o kāu kōkō.
Loaʻa maoli ka Galactose i kekahi mau meaʻai, e like me ka waiū, avocados, a me nā beets kō. Ke hoʻopaʻa ʻia ka galactose me ka glucose, lactose a i ʻole waiū kō hana.
Disaccharides
Aia nā disaccharides i ʻelua mau molekole kō (a i ʻole ʻelua monosaccharides) i hoʻopaʻa ʻia. Pono ko mākou kino e wāwahi i nā monosaccharides i hoʻopaʻa ʻia ma mua o ke komo ʻana. ʻEkolu mau ʻano disaccharides:
Sucrose (glucose + fructose)
ʻO Sucrose - ke kō ʻai - he mea ʻono maoli i loaʻa mai i ke kō a i ʻole nā beets. Hoʻohui ʻia i nā meaʻai i ka wā o ka hoʻoili ʻana a loaʻa maoli nō hoʻi i nā huaʻai a me nā mea kanu.
Lactose (glucose + galactose)
ʻIke ʻia hoʻi ʻo ka waiū kō, ka waiū a me nā huahana waiu ka lactose.
Maltose (glucose + glucose)
Loaʻa ka maltose i nā mea inu malt e like me ka pia a me ka waiʻona malt.
Nā hopena maikaʻi ʻole o nā kō maʻalahi
nā kō maʻalahiLoaʻa maoli ia i loko o nā meaʻai kūlohelohe olakino, me nā mea kanu āpau, nā huaʻai, a me ka waiū. Ke ʻai ʻoe i nā mea kanu hou, nā huaʻai a me nā huahana waiu ʻole, i ko lākou ʻano maoli nā kō maʻalahi e loaa ia oe.
I kēlā hihia, ʻoiai ʻaʻole ʻoe e hoʻonui. nā kō maʻalahiʻAʻole paha he hopena koʻikoʻi i ke olakino.
ʻO ka pilikia ka meaʻai nā kō maʻalahi ʻike ʻia ke hoʻohui ʻia. ʻO ia ke ʻano o ke kō i hoʻohui ʻia i ke kofe a i ʻole nā mea ʻono i hana ʻia me ke kō, a i ʻole fructose i loko o ka soda, ke kō huna i loko o nā meaʻai e like me ke ketchup a me nā meaʻai. Hoʻohui ʻia nā kō maʻalahiHe mea maʻalahi ke hoʻonui i ke kino me ka waiʻona, a hiki i kēia ke alakaʻi i nā pilikia olakino.
Nui nā pilikia olakino e pili ana i ka ʻai ʻana (a i ʻole ka inu ʻana) i ke kō maʻalahi. ʻO ka nui o kēia mau pilikia olakino ma muli o kāu ʻai. nā kō maʻalahi hiki mai ia mai nā meaʻai i hana ʻia ma mua o nā meaʻai holoʻokoʻa. Noi nā hopena maikaʻi ʻole o ke kō maʻalahi i ke kino...
ʻO ka hoʻohana ʻana i ke kō he mea pōʻino i ke olakino
He manaʻo maikaʻi ʻole ka huaʻōlelo kō i nā poʻe he nui. Loaʻa i nā huaʻai a me nā mea kanu ke kō a maikaʻi no ke olakino. Akā ʻo ka hoʻohui ʻia ʻana o ke kō, e like me nā mea inu kō, nā candies, a me nā mea ʻono, ke kumu o nā pilikia olakino.
ʻO ka hoʻonui ʻia ʻana o ke kō i hoʻohui ʻia e hoʻonui i ka pilikia o ka momona, ka maʻi puʻuwai a me ke kanesa.
ke kumu o ka momona
Me ka hoʻololi ʻana i nā ʻano meaʻai a me nā meaʻai i ʻai ʻia, piʻi ka nui o ka momona ma ka honua. Hiki iā ia ke hoʻopilikia i ke olakino, e like me ka maʻi diabetes, ka maʻi puʻuwai, a me ka maʻi kanesa.
Kahi mea hou aʻe,ka mālama ʻana i ka momona he nui loa ke kumu kuai. Ke hoʻohālikelike ʻia me ka poʻe o ke kaumaha olakino, hoʻolilo ka poʻe paʻakikī i nā kaukani kālā i kēlā me kēia makahiki ma ka mālama olakino.
Hoʻopaʻapaʻa nui ʻia ke kumu o ka momona a ʻaʻohe kumu kumu hoʻokahi. Manaʻo ʻia ka hoʻohana ʻana i ka nui o ke kō a me nā meaʻai kō.
ʻO nā meaʻai a me nā mea inu he kiʻekiʻe i nā calorie a hoʻonui i ke kaumaha i ka manawa. Eia kekahi, ʻono loa nā meaʻai sugary, e maʻalahi ai ka ʻai nui ʻana, kahi e hoʻonui ai i ka nui o ke kaumaha.
hoʻoulu i ka maʻi puʻuwai
ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua. ʻO ia ka mea maʻamau i ka atherosclerosis - ʻo ia hoʻi ke kūkulu ʻia ka plaque ma nā paia o loko o nā kīʻaha koko e alakaʻi ai i ka puʻuwai, e hōʻemi ai a paʻakikī. Hoʻemi kēia i ke kahe o ke koko, hiki ke alakaʻi i ka puʻuwai puʻuwai.
Ua hōʻike kekahi mau haʻawina ʻo ka ʻai ʻana i ka nui o nā calorie mai ke kō i hoʻohui ʻia e hiki ke alakaʻi i nā triglycerides kiʻekiʻe, kahi kumu pilikia i ʻike ʻia no ka maʻi puʻuwai.
Hoʻonui i ka maʻi kanesa
ʻO ka ʻai ʻana i nā meaʻai sugary e hoʻonui ai i ka mumū a me ke kaumaha oxidative. ʻAʻole liʻiliʻi ka inflammatory a me oxidative stress, hana nui.
ʻO ka nui o ia mea hiki ke alakaʻi i nā maʻi like ʻole, me ke kanesa. Manaʻo ʻia ʻo ke kō e hoʻonui i ka pilikia o ka maʻi kanesa ma o ka hoʻonui ʻana i nā pae o kekahi mau hormones.
Hoʻopilikia i ka metabolic
ʻO ka inu ʻana i nā mea inu sugary hiki ke kōkua i ka maʻi ate momona a me ka metabolic syndrome, kahi e hoʻonui ai i ka maʻi diabetes, e like me kahi noiʻi i paʻi ʻia ma Diabetes Care ma 2014.
nā kō maʻalahi Ma muli o ka maʻalahi o ka ʻeli ʻana, hoʻopaʻa koke ke kino iā lākou a hoʻonui i ke kō koko i ʻoi aku ka wikiwiki ma mua o nā haʻalulu paʻakikī.
Ke ʻai ʻoe i ka meaʻai i hoʻoponopono ʻia a hoʻohana paha i ka fructose a me nā mea ʻē aʻe nā kō maʻalahiE inu ʻoi aku ma mua o ka nui olakino ke inu ʻoe i nā mea inu ʻono me kō maʻalahi ʻai ʻoe, a hiki i kēia ke alakaʻi i ka pale ʻana i ka insulin a me ka maʻi diabetes type 2.
Hiki paha ke hoʻomake
nā kō maʻalahiʻO ka ʻai nui ʻana e pili pono ana me ka ʻeha haʻahaʻa haʻahaʻa. ʻO ka inu ʻana i hoʻokahi pahu kōpaʻa maʻamau i ka lā e hoʻonui ai i ka waika uric (ʻoi aku ka nui o ka poʻe paona), kahi e hoʻoulu ai i ka mumū. ʻO nā maʻi ʻeha maʻamau e pili ana i ka maʻi ʻōpū, nā allergies, ka maʻi auto-immune, a me ka hānō.
Nā meaʻai maʻalahi i kiʻekiʻe i ke kō
nā kō maʻalahiNui nā meaʻai i kiʻekiʻe i ke kō koko, akā ʻo kekahi o nā meaʻai maʻamau:
Hiki ke hoʻohui ʻia ke kō i nā meaʻai āu i manaʻo ʻole ai. ʻo kahi laʻana; ketchup… ʻO ka heluhelu ʻana i ka papa inoa meaʻai ma kahi pūʻolo meaʻai e kōkua iā ʻoe e ʻike i ke kō i hoʻohui ʻia. ʻO nā inoa o ke kō:
Ua ʻike mākou he mea pōʻino ke kō i ko mākou olakino ke ʻai nui ʻia. Eia naʻe, ʻaʻole pono e hoʻopili ʻia nā hewa a pau i ke kō.
Hōʻike ka noiʻi e lilo ke kō i mea pōʻino i ke olakino ke loaʻa ka nui o ia meaʻai a inā ʻoe e lawe i nā calorie mai ke kō ma mua o kou pono.
nā kō maʻalahiLoaʻa maoli ia i loko o nā ʻano meaʻai olakino, e like me nā huaʻai, nā mea kanu, a me ka waiū.
ʻO kēia mau meaʻai nā meaʻai me ke kō maʻalahiHāʻawi pū ia i nā meaʻai koʻikoʻi e pono ai kāu ʻai, e like me nā huaora, nā minerala, nā antioxidants a me ka fiber.
Ma ka hopena;
nā kō maʻalahihe mau waiʻaleʻa i loaʻa hoʻokahi (monosaccharide) a i ʻole ʻelua (disaccharide) mole kō.
Nui nā meaʻai olakino, e like me nā huaʻai a me nā meaʻai, loaʻa maoli ke kō a pono e ʻai ʻia i mea e pono ai kou olakino. Akā ʻo ke kō i hoʻohui ʻia e pili ana i ka momona a me ka piʻi nui ʻana o ka maʻi puʻuwai a me ke kanesa.
Hiki iā ʻoe ke ʻike i ka nui o ke kō i hoʻohui ʻia i loko o kahi huahana ma ka nānā ʻana i kāna mau waiwai waiwai a i ʻole ma ka heluhelu ʻana i ka papa inoa meaʻai.
