ʻO ke kō a me nā meaʻai sugary kekahi o nā meaʻai nui loa i ka honua. Eia naʻe, ʻo ka ʻai nui ʻana i ia mau meaʻai e hoʻonui ai i ka pilikia o nā maʻi e like me ka momona a me ka maʻi diabetes type 2.
Inā ʻo ʻoe kekahi o ka poʻe i ʻōlelo ʻaʻole hiki iā ʻoe ke haʻalele i ka mea ʻai. ʻokoʻa i ke kō Hiki iā ʻoe ke hoʻāʻo i nā meaʻai olakino ʻē aʻe. Ma ka hana ʻokoʻa i ke kō ʻO ka meaʻai ʻono a olakino e…
Nā ʻAha Koko Ola
Hua hou
Hua hou He ʻono maoli a piha i nā meaʻai e like me ka fiber, nā huaora a me nā minela. Eia kekahi, hāʻawi ia i nā waiwai anti-inflammatory a me nā antioxidant. ʻAʻole like me ke kō, he haʻahaʻa nā hua i nā calorie a kiʻekiʻe i ka fiber.
Hua maloʻo
hua maloʻoʻOi aku ka momona a ʻoi aku ka nui o nā calorie ma mua o nā mea hou. No laila pono ʻoe e makaʻala i ka wā e ʻai ai. Loaʻa i kekahi mau hua maloʻo ke kō, no laila ke kūʻai ʻana, koho i nā mea ʻaʻole i loaʻa ke kō.
ice cream homemade
Hana ʻia i ka homehau kalimaHe liʻiliʻi ke kō ma mua o nā mea i hoʻopaʻa ʻia a hana ʻia me nā huaʻai ma ke ʻano olakino.
No ka hana ʻana i ka ice cream, hoʻohui i ka hua āu e koho ai me ka wai, ka wai a i ʻole ka waiū, e ninini i loko o nā ʻōpala a paʻa. Hiki iā ʻoe ke hui pū me ka yoghurt no ke ʻano ʻono.
hua hau
Mālama nā hua maloʻo i nā meaʻai o nā hua hou no ka mea ua oʻo loa lākou ma mua o ka hau. Ma ka home, hiki iā ʻoe ke hoʻokuʻu i nā hua me ka yogurt no ka ʻai wikiwiki a maʻalahi.
pōpō ikehu
Loaʻa i nā pōpō ikehu ka fiber hoʻopiha, protein a menā momona olakino Hana ʻia me nā meaʻai olakino.
ʻOaka, pīkī pīkī,hua lino a ʻo nā hua maloʻo ka mea hoʻohana pinepine ʻia. Hiki iā ʻoe ke hoʻohui i nā mea ʻē aʻe e like me ke kokoleka. Eia nō naʻe, he kiʻekiʻe ka calorie a no laila pono e ʻai ʻia me ka akahele.
ʻEleʻele i uhi ʻia i nā strawberry
He mea ʻono ia e hōʻike ana i ka pōmaikaʻi o ke kokoleka ʻeleʻele. No ka hoʻomākaukau ʻana i kēia, e kaomi i nā strawberries i loko o ke kokoleka ʻeleʻele hehee. E kau ma luna o ka pepa bakena a paʻa no 15-20 mau minuke.
Nati huikau
hui kuki,natiMa ka hui pū ʻana i nā ʻanoʻano, nā kīʻaha, nā hua maloʻo a me ke kokoleka, hāʻawi ia i ka fiber, protein a me nā mea kanu pono he nui. Loaʻa i nā mea kūʻai i kūʻai ʻia ke kō, no laila e hui pū i kāu kuki ma ka home.
pīʻai ʻono
ʻO ka pīkī; He waiwai ia i ka protein, fiber, vitamina a me nā minela. Hoʻokahi kīʻaha (164 grams) o nā moa moa i hoʻolako ʻia i 15 kalama o ka protein kiʻekiʻe a me 13 kalama o ka fiber.
ʻO ka ʻai Chickpea ma lalo nei ʻokoʻa i ke kō Hiki iā ʻoe ke hoʻāʻo e like me.
E hoʻomoʻa mua i ka umu i 200 ° C a e hoʻomoʻa i ka moa no 15 mau minuke. ʻO ke kō i loko o ke kīʻaha,ke kinemona a hoʻoulu i ka paʻakai.
Wehe i ka moa mai ka umu,ʻaila ʻoliva E hui me a kāpīpī me ka hui kinamona. E hoʻoulu a hiki i ka uhiʻana a hoʻomoʻa no 15 mau minuke.
ʻAvocado a me ka pudding kokoleka
avocadoHe kumu maikaʻi loa ia o nā momona olakino, fiber a me nā mea kanu pono. Eia kekahiHuaʻaila C,folatevepotasiumaHāʻawi ia i nā huaora a me nā minela e like me:
Hōʻike nā noiʻi e hiki ke kōkua i ka momona a me ka fiber i loko o nā avocados e hoʻemi i ka ʻai.
Hiki iā ʻoe ke hana i ka pudding cream ma ka hui ʻana i kēia hua me kekahi mau mea maʻalahi, e like me ka pauka koko a me kahi mea ʻono o kāu koho.Kaomi no ka ʻai pudding recipes.
Nā mea ʻono maoli e hiki ke pani i ke kō
ʻO Stevia
ʻO Stevia, ʻepekema stevia rebaudiana He mea ʻono maoli ia i loaʻa mai nā lau o nā kumu lāʻau ʻAmelika Hema i kapa ʻia ʻo.
Hiki ke kiʻi ʻia kēia mea ʻono mai kahi o nā pūhui ʻelua, stevioside a me rebaudioside A. Loaʻa i kēlā me kēia me nā calorie ʻole, hiki ke piʻi i ka 350 manawa ʻoi aku ka ʻono ma mua o ke kō, a ʻokoʻa iki mai ke kō.
Stevia rebaudiana Ua piha kona mau lau i nā meaʻai a me nā phytochemical, no laila he mau pono olakino ka mea ʻono.
Ua hōʻike ʻia ʻo Stevioside, kahi mea momona i loaʻa i ka stevia, e hoʻohaʻahaʻa i ke koko, ke kō koko, a me nā pae insulin.
Manaʻo ʻia ʻo Stevia he palekana.
xylitol
xylitolhe waiʻona kō me ka ʻono e like me ke kō. Lawe ʻia ia mai ka lāʻau kulina a i ʻole lāʻau birch a loaʻa i nā huaʻai a me nā mea kanu.
Loaʻa iā Xylitol he 40 calories i kēlā me kēia gram, he 2,4% ka liʻiliʻi o nā calorie ma mua o ke kō.
He aha ka xylitol i mea ʻokoʻa ʻē aʻe i ke kō, ʻaʻole ia i loko o ka fructose, ka mea nui i kuleana no ka nui o nā hopena pōʻino o ke kō.
ʻAʻole like me ke kō, ʻaʻole hoʻokiʻekiʻe ka xylitol i ke koko koko a i ʻole ka pae insulin.
Ke ʻai ʻia me ka haʻahaʻa, ʻae ʻia ka xylitol e nā kānaka akā hiki ke lilo i mea ʻawaʻawa i nā ʻīlio.
Erythritol
E like me ka xylitol, ʻo ka erythritol kahi waiʻona kō akā ʻoi aku ka liʻiliʻi o nā calorie. Ma ka 0.24 calories wale nō no ka gram, erythritol ka 6% o nā calorie o ke kō maʻamau.
He ʻono like nō hoʻi e like me ke kō, e lilo ia i mea maʻalahi.
ʻAʻole loaʻa i ko mākou kino nā enzymes e wāwahi i ka hapa nui o ka erythritol, no laila ua komo pololei ka hapa nui i loko o ke kahe koko a hoʻokuʻu ʻia me ka loli ʻole i ka mimi.
No laila, ʻaʻole ʻike ʻia ka hopena ʻino e like me ke kō maʻamau. Eia kekahi, ʻaʻole hoʻonui ka erythritol i ke kō koko, insulin, cholesterol a i ʻole triglyceride pae.
Manaʻo ʻia ʻo Erythritol he palekana ma ke ʻano he kōpaʻa pani no ka ʻai ʻana o ke kanaka, akā ʻo ka hana kūʻai ʻana o ka erythritol ʻoi aku ka manawa a me ke kumukūʻai, ʻoi aku ka liʻiliʻi o ke koho.
yacon syrup, kamaaina no ʻAmelika Hema a me ka ʻepekema Smallanthus sonchifolius ʻike ʻia ma ke ʻano Loaʻa ia mai ka mea kanu yacón.
He ʻono kona ʻono, ʻeleʻele kona waihoʻoluʻu, a he ʻano mānoanoa like me ka molasses.
Loaʻa i ka Yacon syrup ka 40-50% fructooligosaccharide, kahi ʻano mole kōpaʻa kūikawā ʻaʻole hiki i ke kino o ke kanaka ke ʻeli.
Ma muli o ka ʻeli ʻole ʻia ʻana o kēia mau molekala kō, loaʻa i ka yacon syrup ka hapakolu o nā calorie o ke kō maʻamau, a i ʻole he 1.3 kaloli no ka gram.
Hāʻawi ka fructooligosaccharide kiʻekiʻe i ka yacon syrup i nā pono olakino. Hōʻike ka noiʻi hiki ke hoʻemi i ka glycemic index, ke kaumaha o ke kino a me ka pilikia o ka maʻi maʻi ʻaʻai.
ʻO ka mea hou aʻe, ua ʻike ʻia kahi noiʻi hiki i ka fructooligosaccharides ke hoʻonui i ka manaʻo o ka piha, hiki ke kōkua iā ʻoe e māʻona wikiwiki a ʻai i ka liʻiliʻi.
Hāpai pū ia i nā bacteria aloha i loko o ka ʻōpū, he mea nui loa ia no ke olakino holoʻokoʻa.
Ua hoʻopili ʻia ka loaʻa ʻana o ka maʻi bacteria maikaʻi i ka liʻiliʻi o ka maʻi diabetes a me ka momona, a me ka hoʻomaikaʻi ʻana i ka pale ʻana a me ka hana o ka lolo.
Manaʻo ʻia ʻo Yacon syrup he palekana, akā ʻo ka ʻai ʻana i ka nui e hiki ke hoʻoulu i ke kinoea nui, ka maʻi maʻi, a i ʻole ka maʻi maʻamau.
Nā mea ʻono maoli
Nui nā mea ʻono maoli i hoʻohana ʻia ma kahi o ke kō e ka poʻe mālama olakino. Loaʻa kēia mau mea i ke kō niu, ka meli, ka maple syrup a me ka molasses.
Loaʻa paha i kēia mau ʻano meaʻai maoli kekahi mau meaʻai ma mua o ke kō maʻamau, akā hoʻololi mau ko mākou kino i ke ʻano like.
E hoʻomanaʻo, ʻo nā mea ʻono maoli i helu ʻia ma lalo nei he mau ʻano koʻikoʻi nō ia, ʻo ia ka mea e "emi iki ka pōʻino" ma mua o ke kō maʻamau.
ko niu
ko niuWehe ʻia mai ka pulp o ka pā niu. Loaʻa iā ia nā antioxidants a me kekahi mau meaʻai e like me ka hao, zinc, calcium a me ka pālolo.
He haʻahaʻa haʻahaʻa ka glycemic index ma mua o ke kō, ʻo ia paha kekahi ma muli o kona ʻano inulin.
ʻO ka Inulin kahi ʻano o ka fiber soluble i hōʻike ʻia e hoʻolohi i ka hoʻoemi ʻana, hoʻonui i ka piha, a hānai i nā hua bacteria maikaʻi i loko o ka ʻōpū.
Eia nō naʻe, ʻoi aku ka kiʻekiʻe o ke kō niu i nā calorie, loaʻa ka helu like o nā calorie i kēlā me kēia lawelawe me ke kō maʻamau.
He kiʻekiʻe loa ia i ka fructose, ʻo ia ke kumu nui o ka maikaʻi ʻole o ke kō maʻamau i ka wā mua.
I ka hopena, ua like loa ke kō niu me ke kō papaʻaina maʻamau a pono e hoʻohana liʻiliʻi.
ka meli
ka meli, He wai gula ia i hana ʻia e ka nalo meli.
Loaʻa iā ia ka nui o nā huaora a me nā minela, a me ka nui o nā antioxidants pono.
ʻO nā waikawa phenolic a me nā flavonoids i loko o ka meli ke kuleana no kāna hana antioxidant, hiki ke kōkua i ka pale ʻana i ka maʻi maʻi, ka mumū, ka maʻi puʻuwai a me ke kanesa.
Nui nā haʻawina i nā makahiki i hoʻāʻo e hoʻokumu i nā loulou ma waena o ka meli a me ke kaumaha o ke kaumaha, hoʻohaʻahaʻa i ka pae glucose a hoʻemi i ka hyperglycemia.
Eia naʻe, pono nā noiʻi nui a me nā noiʻi hou aku e hoʻokumu i nā ʻano maʻalahi.
ʻOiai ke hoʻohiki nei ka meli i nā pono olakino, loaʻa ka fructose, hiki ke kōkua i nā pilikia olakino.
ʻO ka pōkole, ʻo ka meli ke kō a ʻaʻole ʻino loa.
maple syrup
maple syrupHe wai mānoanoa, kō i loaʻa ma ka kuke ʻana i ke kohu o nā kumulāʻau maple.
Loaʻa iā ia ka nui o nā minela, me ka calcium, potassium, iron, zinc a me manganese.
Loaʻa pū kekahi i nā antioxidants ma mua o ka meli.
Ua ʻike ʻia kahi haʻawina i nā rodents ʻo ka maple syrup i lawe waha ʻia me ka sucrose i hoʻohaʻahaʻa i ka nui o ka glucose plasma ma mua o ka lawe ʻana i ka sucrose wale nō.
Ua hōʻike ʻia nā haʻawina hoʻāʻo i ka maple syrup e loaʻa nā waiwai anti-cancer, akā pono nā noiʻi hou aʻe e hōʻoia i kēia.
ʻOiai kekahi mau meaʻai pono a me nā antioxidants, ʻoi aku ka kiʻekiʻe o ka maple syrup i ke kō. He haʻahaʻa haʻahaʻa haʻahaʻa kona glycemic index ma mua o ke kō maʻamau, no laila ʻaʻole hiki ke hoʻokiʻekiʻe koke i ke kō koko koko. Akā e hoʻonui ʻia ma hope.
E like me ke kō niu a me ka meli, ʻoi aku ka maikaʻi o ka maple syrup ma mua o ke kō maʻamau akā pono e hoʻopau ʻia ma ka liʻiliʻi.
Molakeke
ʻO ka molasses he wai ʻono, ʻeleʻele me kahi ʻano like me ka syrup mānoanoa. Hana ʻia ia ma ka hoʻolapalapa ʻana i ke kō a i ʻole ka wai pīni kō.
Loaʻa iā ia kahi lima o nā huaora a me nā minela, a me kekahi mau antioxidants. Eia kekahi, ʻo kona hao kiʻekiʻe, potassium a me ka calcium e pono ai ka iwi a me ka naʻau.
Ma keʻano laulā, hoʻololi ka molasses i ke kō i hoʻomaʻemaʻe ʻia, akā no ka mea he ʻano kō ia, pono e kaupalena ʻia kona ʻai ʻana.
