Ua ʻike ʻia a ʻae ʻia ka pōʻino o ke kō e nā mea a pau. Ke hoʻomau nei ka noiʻi ʻana i kēia kumuhana a ke puka mai nei nā hopena hou i kēlā me kēia lā. ʻo kahi laʻana; ʻO ka ʻai ʻana i ke kō ke kumu nui o nā maʻi mau e like me ka momona a me ka maʻi diabetes.
ʻO ka hapa nui o ka manawa, makemake mākou i nā meaʻai i hana ʻia no ka pono. Akā, ʻike anei kākou he kō ka hapa nui o kēia mau meaʻai? ʻO nā pōʻino o ke kō, hiki ke loaʻa i loko o nā huahana a mākou i noʻonoʻo ʻole ai, e like me ke ketchup a me ka mayonnaise, he koʻikoʻi maoli.
ʻO ka mua, e kamaʻilio kākou e pili ana i ka pōʻino o ke kō. A laila, e kamaʻilio kākou e pili ana i nā ʻano kōpaʻa maikaʻi ʻole a me nā ala e haʻalele ai i ke kō.
He aha nā pōʻino o ke kō?
He aha nā pōʻino o ke kō?
ke kumu o ke kaumaha
Ke piʻi nei ka nui o ka momona i kēlā me kēia lā ma ka honua. ʻO ke kō, ʻoi aku ka nui o nā mea inu ʻono, ʻike ʻia kekahi o nā mea hewa.
ʻO nā mea inu ʻono e like me ka sodas ʻono, nā wai, a me nā kī ʻono he fructose, kahi ʻano kō maʻalahi.
ʻO ka ʻai ʻana i ka fructose e hoʻonui i ka pōloli a me ka makemake o ka meaʻai ma mua o ka glucose, ke ʻano nui o ke kō i loaʻa i nā meaʻai starchy.
Eia kekahi, ʻo ka hoʻohana nui ʻana i ka fructose e hoʻoponopono i ka pōloli a haʻi i ke kino e hoʻōki i ka ʻai. leptin hormonehiki ke pale aku.
ʻO ia hoʻi, ʻaʻole hiki i nā mea inu sugary ke pale i ko mākou pōloli, akā naʻe, maʻalahi lākou e ʻai koke i nā calorie he nui. Ke alakaʻi nei kēia i ke kaumaha.
Ua hōʻike mau ʻia nā haʻawina ʻoi aku ka nui o ke kaumaha o ka poʻe e inu ana i nā mea inu kō e like me ka soda a me ka wai ma mua o ka poʻe ʻaʻole inu.
Eia kekahi, ʻo ka inu ʻana i nā mea inu sugary he mea ia e hoʻonui ai i ka momona visceral, ʻo ia ka momona o ka ʻōpū e pili ana i nā kūlana e like me ka maʻi diabetes a me ka maʻi puʻuwai.
Hoʻonui i ka pilikia o ka maʻi puʻuwai
ʻO ka ʻai nui ʻana i nā meaʻai a me nā mea inu e hoʻonui iā ʻoe i ka pilikia no nā maʻi he nui, me ka maʻi puʻuwai, ke kumu helu ʻekahi o ka make ma ka honua holoʻokoʻa.
ʻo ka momona, ka mumū, ka triglyceride kiʻekiʻe, ke kō koko kiʻekiʻe a me hypertension he mau kumu pilikia no ka ma'i pu'uwai. ʻO ka ʻai ʻana i ke kō nui e alakaʻi i kēia mau kūlana.
ʻO ka ʻai ʻana i ka nui o ke kō, ʻoi aku ka nui o nā mea inu momona, hiki ke hoʻoulu i ka atherosclerosis.
Hoʻonui i ka pilikia o ka maʻi diabetes
Ua ʻoi aku ka nui o ka maʻi diabetes ma mua o ka pālua i nā makahiki he 30 i hala. ʻOiai he nui nā kumu o kēia, aia kahi pilina ma waena o ka ʻai ʻana i ke kō a me ka pilikia o ka maʻi diabetes.
ʻO ka momona, ma muli o ka ʻai ʻana i ka nui o ke kō, ua manaʻo ʻia ʻo ia ka mea ikaika loa no ka maʻi diabetes.
ʻO ka mea ʻē aʻe, hoʻonui ka hoʻohana ʻana i ke kō i ka wā lōʻihi i ke kū'ē ʻana i ka insulin, he hormone e hoʻoponopono ai i nā pae kō koko.pale ʻana i ka insulin hoʻonui i ke kō koko koko a hoʻonui i ka pilikia o ka maʻi diabetes.
Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e ʻai ana i nā mea inu kō, me ka wai huaʻai, ʻoi aku ka nui o ka maʻi diabetes.
Hoʻonui i ka maʻi kanesa
ʻO kekahi o nā pōʻino o ka ʻai nui ʻana i ke kō, ʻo ia ka hoʻonui ʻana i ka pilikia o ka hoʻomohala ʻana i kekahi mau maʻi maʻi.
ʻO ka mea mua, ʻo ka ʻai nui ʻana i nā meaʻai a me nā mea inu e alakaʻi i ka momona. Hoʻonui nui kēia i ka pilikia o ka maʻi kanesa.
Eia kekahi, ʻo ka ʻai ʻana i ke kō e hoʻonui i ka mumū i loko o ke kino a hiki ke hoʻoulu i ka pale ʻana i ka insulin, ʻo ia mau mea ʻelua e hoʻonui ai i ka maʻi kanesa.
Hoʻonui i ka pilikia o ke kaumaha
Hiki i ka meaʻai olakino ke kōkua i ka hoʻomaikaʻi ʻana i ke ʻano, ʻoiai ka meaʻai kiʻekiʻe i ke kō a me nā meaʻai i hana ʻiakaumaha hoʻonui i ka hiki ke ʻike ʻia.
ʻO ka ʻai ʻana i nā meaʻai maʻalahi ke kō i ka nui o ka pilikia o ke kaumaha.
Hoʻonui i ka ʻelemakule o ke kelepona
ʻO nā Telomeres nā hale i loaʻa ma ka hope o nā chromosomes, ʻo ia nā molekole e paʻa i kekahi a i ʻole nā mea āpau o kā lākou ʻike genetic. Hana ʻo Telomeres ma ke ʻano he pale pale, e pale ana i nā chromosomes mai ka haki ʻana a hui pū ʻia paha.
I ko mākou mau makahiki, ʻo ka pōkole maoli o nā telomeres e hoʻomāhuahua a hōʻino nā cell. ʻOiai ʻo ka pōkole o nā telomeres he ʻāpana maʻamau o ka ʻelemakule, hiki i kahi nohona maikaʻi ʻole ke hoʻolalelale i kēia kaʻina hana.
Ua hoʻoholo ʻia ʻo ka ʻai ʻana i ka nui o ke kō e hoʻolōʻihi i ka pōkole telomere, ʻo ia hoʻi ka mea e hoʻonui ai i ka ʻelemakule cellular.
Hoʻohaʻahaʻa i ka pae ikehu
ʻAi nui i ke kōkō kō a hoʻonui i ka pae o ka insulin. Eia naʻe, no ka manawa pōkole kēia piʻi ʻana o ka pae ikehu.
ʻO nā huahana i loaʻa i ke kō akā ʻaʻohe protein, fiber a momona paha e hoʻonui i ka ikehu pōkole, a ukali ʻia e ka hāʻule nui o ke kō koko.
ʻO ka loaʻa ʻana o ka hoʻomau mau ʻana o ke kō koko e alakaʻi i nā loli nui i nā pae ikehu. I mea e ʻike ʻole ai i kēia pōʻai hoʻoheheʻe ʻana i ka ikehu, pono ia e ʻai i nā kumu carbohydrate i loaʻa ʻole ke kō a waiwai i ka fiber.
ʻO ka hoʻohui ʻana i nā kalapona me ka protein a i ʻole ka momona he ala koʻikoʻi e hoʻomau i ke kō koko a me ka pae ikehu. No ka laʻana, ʻo ka ʻai ʻana i ka ʻāpala me kahi liʻiliʻi liʻiliʻi o nā ʻalemona he meaʻai maikaʻi loa ia no nā pae ikehu mau loa.
Hiki ke hoʻoulu i ka ate momona
Hoʻonui ka ʻai ʻana i ka fructose kiʻekiʻe a hoʻomau i ka hopena o ka momona momona.
Glucose a ʻaʻole like me nā ʻano kō i lawe ʻia e nā cell he nui i loko o ke kino, ua wāwahi ʻia ka fructose e ke ake. I loko o ke ake, hoʻololi ʻia ka fructose i ikehu a mālama ʻia paha e like me glycogen.
ʻO ka ʻai ʻana i ka nui o ke kō ma ke ʻano o ka fructose e hoʻonui i ke akepaʻa a hoʻoulu i ka maʻi o ka momona momona ʻole (NAFLD), kahi i hōʻike ʻia e ka hoʻonui nui ʻana o ka momona i loko o ke ake.
Hiki i ke kō koko kiʻekiʻe ke hoʻopōʻino i nā aʻa koko palupalu i loko o nā puʻupaʻa. Hoʻonui kēia i ka pilikia o ka maʻi kīkī.
Hoʻopilikia i ke olakino niho
ʻAi nui i ke kōnā niho nihohiki ke kumu. Hāʻawi ke kō i ka hua bacteria i loko o ka waha a hoʻokuʻu i nā huaʻakika e hoʻomake ai ka niho.
Hoʻonui i ka pilikia o ka gout
ʻO ka gout kahi maʻi ʻeha e hōʻeha ai i nā ami. Hoʻokiʻekiʻe ke kō i nā pae uric acid i loko o ke koko. Hoʻonui i ka pilikia o ka hoʻomohala ʻana a i ʻole ka piʻi ʻana o ka gout.
Hoʻoikaika i ka emi ʻana o ka naʻau
ʻO ka ʻai ʻana i nā meaʻai sugary e hoʻonui i ka pilikia o ka dementia ma o ka hoʻopilikia ʻana i ka hoʻomanaʻo.
He aha nā hopena o ke kō i ka ʻili?
ke kumu o ka hakihaki
ʻO nā meaʻai a me nā mea inuhoʻonui i ka pilikia o ka ulu ʻana o ka ʻeʻe.
ʻO nā meaʻai momona nā meaʻai me ka helu glycemic kiʻekiʻe. Hoʻokiʻekiʻe ʻo ia i ke kō koko ma mua o nā meaʻai haʻahaʻa glycemic index, kahi e hoʻohaʻahaʻa ai.
Hoʻonui koke nā meaʻai kō i ke koko koko a me ka pae o ka insulin, e hoʻoulu ai i ka huna ʻana o ka androgen, ka hana ʻaila a me ka mumū, ʻo ia ka mea āpau i ka ulu ʻana o ka haki.
Hoʻoikaika i ka hana ʻelemakule o ka ʻili
ʻO nā wrinkles he hōʻailona maoli o ka ʻelemakule. Eia nō naʻe, ʻo nā koho meaʻai maikaʻi ʻole e hoʻonui i nā wrinkles a hoʻolalelale i ke kaʻina ʻelemakule o ka ʻili.
ʻO nā huahana hope glycation kiʻekiʻe (AGEs) nā pūhui i hana ʻia e nā hopena ma waena o ke kō a me ka protein i loko o ko mākou kino. He kuleana koʻikoʻi ko lākou i ka ʻelemakule o ka ʻili.
ʻO ka hoʻohana nui ʻana i nā ʻakika i hoʻomaʻemaʻe ʻia a me nā meaʻai sugary e alakaʻi ai i ka hana ʻana o nā AGEs, hiki ke hoʻoulu i ka wā kahiko o ka ʻili. ʻO nā AGE nā protein e kōkua i ka hoʻopololei ʻana i ka ʻili a mālama i kona helehelena ʻōpio.collagen a poino i ka elastin.
Ke hoʻopōʻino ʻia ka collagen a me ka elastin, nalowale ka ʻili i kona paʻa a hoʻomaka i ka sag. I loko o kahi noiʻi, ʻoi aku ka nui o nā wrinkle o nā wahine i ʻai i ka nui o ka carbohydrates, e like me ke kō, ma mua o ka poʻe ma ka meaʻai kiʻekiʻe-protein, haʻahaʻa-carb.
He aha ke kō i hoʻomaʻemaʻe ʻia?
Ua kamaʻilio mākou e pili ana i ka pōʻino o ke kō. Nui nā ʻano kō i hoʻopilikia maikaʻi ʻia i ko mākou kino. ʻO ke kō i hoʻomaʻemaʻe ʻia kekahi o ia mau mea a he ʻano kopa ʻino loa.
Candy;nā huaʻai,ka lau, hua waiu, cereals a menati Loaʻa maoli ia i nā meaʻai he nui, me nā hua a me nā ʻanoʻano. ʻO ke kō maoli kēia, ke kō i hoʻomaʻemaʻe ʻiaunuhi ʻia e hana. ʻO ke kō papaʻaina a me ka syrup kulina fructose kiʻekiʻe (HFCS) ʻelua mau hiʻohiʻona maʻamau o ke kō i hoʻomaʻemaʻe ʻia i hana ʻia ma kēia ala.
Pākaukau kō; Lawe ʻia ke kō papaʻaina, ʻike ʻia hoʻi ʻo ka sucrose, mai ke kanu kō a i ʻole ka pipi kō. Hoʻomaka ke kaʻina hana kō me ka holoi ʻana, ʻokiʻoki, a hoʻoinu ʻia ke kō a i ʻole ka beet i ka wai wela, kahi e unuhi ai i ka wai kō. A laila kānana ʻia ka wai i loko o kahi syrup i hana ʻia i nā kristal kō.
High fructose corn syrup (HFCS); kiʻekiʻe fructose corn syrup (HFCS) He ʻano kō i hoʻomaʻemaʻe ʻia. ʻO ka palaoa ka lepo mua e hana ai i ka palaoa a laila hana hou ʻia e hana i ka syrup kulina. A laila, hoʻohui ʻia nā enzymes e hoʻonui ai i ka ʻike fructose o ke kō, e ʻono ai ka syrup kulina.
Hoʻohana ʻia ke kō i hoʻomaʻemaʻe ʻia e hoʻohui i ka ʻono i nā meaʻai. Hoʻohana ʻia ʻo ia ma ke ʻano he mea mālama i nā jams a i hoʻohana ʻia i nā meaʻai e like me ka pickles a me ka hū a ka mea palaoa. Eia kekahi, nā mea inu ʻoluʻolu a mehau kalima Hoʻohana ʻia ia e hoʻohui i ka leo i nā meaʻai i hoʻoponopono ʻia e like me
He aha nā pōʻino o ke kō i hoʻomaʻemaʻe ʻia?
Hoʻohui ʻia nā kō e like me ke kō papaʻaina a me ka syrup kulina fructose kiʻekiʻe i nā ʻano meaʻai like ʻole a mākou i noʻonoʻo ʻole ai no ka mea "he kō." No laila, hiki iā mākou ke ʻai me ka ʻike ʻole a i ʻole ka manaʻo ʻole.
ʻO nā pōʻino o ke kō i hoʻomaʻemaʻe ʻia, ʻoi aku hoʻi ma ke ʻano o nā mea inu sugary, ua ʻai ʻia i ka nui, e hoʻoulu ai i ka momona a me ka momona o ka ʻōpū, ʻo ia ke kumu pilikia no nā kūlana e like me ka maʻi diabetes a me ka maʻi puʻuwai.
ʻO nā meaʻai kiʻekiʻe i ka kiʻekiʻe fructose corn syrupkūʻē leptinhe aha ke kumu o ia mea, e wehewehe ana i ka pilina ma waena o ke kō a me ka momona.
Hoʻopili nā haʻawina he nui i ka hoʻohana ʻana i ke kō i ka piʻi nui o ka maʻi puʻuwai. Hoʻonui ia i nā mea pilikia no ka maʻi maʻi type 2, ke kaumaha, ka dementia, ka maʻi ate a me kekahi mau ʻano maʻi kanesa.
ʻO ke kō i hoʻomaʻemaʻe ʻia a me ke kō i hoʻomaʻemaʻe ʻole ʻia
ʻOi aku ka ʻino o ke kō i hoʻomaʻemaʻe ʻia no ke olakino ma mua o ke kō maoli.
Hoʻohana nui ʻia nā meaʻai i loaʻa i ke kō i hoʻomaʻemaʻe ʻia
Hoʻohui ʻia ke kō i nā meaʻai a me nā mea inu no ka ʻono. Manaʻo ʻia ʻo ia nā calorie ʻole no ka mea ʻaʻohe ona mau huaora, minerala, protein, momona, fiber a i ʻole nā hui waiwai ʻē aʻe.
Ma waho aʻe o ka haʻahaʻa o nā meaʻai, ua kiʻekiʻe lākou i ka paʻakai a me ka momona, ʻo ia mau mea ʻelua hiki ke hōʻeha i ke olakino ke ʻai ʻia i ka nui.
Loaʻa pinepine ke kō maoli i nā meaʻai momona
Loaʻa maoli ke kō i nā meaʻai he nui. ʻElua mau hiʻohiʻona kaulana ʻo ka lactose i nā huahana waiū a me ka fructose i nā huaʻai.
Hoʻokaʻawale ko mākou kino i ke kō maoli a i hoʻomaʻemaʻe ʻia i loko o nā molekele like, e hana like ana i nā ʻano ʻelua. Eia nō naʻe, ʻike pinepine ʻia ke kō maoli i nā meaʻai e hāʻawi ana i nā meaʻai pono ʻē aʻe.
Hoʻohui ʻia ke kō i hoʻomaʻemaʻe ʻia i nā meaʻai i hoʻopaʻa ʻia. No laila, hiki i ka nānā ʻana i nā lepili meaʻai ke hoʻemi i ka nui o kēia kō maikaʻi ʻole.
Hoʻohana ʻia nā ʻano inoa like ʻole e lepili i ke kō i hoʻohui ʻia. ʻO ka mea maʻamau he kiʻekiʻe fructose corn syrup, cane sugar, sugar water, rice syrup, molasses, caramel, a me nā mea e like me ka glucose, maltose a i ʻole dextrose.
He aha ka mea i loko o ke kō i hoʻomaʻemaʻe ʻia?
Mea inu:ʻO nā mea inu ʻoluʻolu, nā mea inu haʻuki, nā mea inu kofe kūikawā,mea inu ikehu, kekahi mau wai.
Pehea e hoʻokuʻu ai i ke kō? Nā ala e haʻalele ai i ke kō
ʻO ka ʻai nui ʻana i ke kō kekahi o nā mea ʻino loa e hiki ai iā mākou ke hana i ko mākou kino ma muli o nā pōʻino o ke kō. Loaʻa maoli ke kō i nā meaʻai e like me nā huaʻai a me nā mea kanu. He liʻiliʻi ka hopena o kēia ʻano kō i ke kō koko. No ka mea, ke hoʻolohi nei ka fiber a me nā mea ʻē aʻe i kona komo ʻana. Akā ʻo ke kō i hoʻomaʻemaʻe ʻia ke kumu o ka momona, ka maʻi maʻi type 2, ka maʻi puʻuwai, ka maʻi kanesa a me ka pala o ka niho. Inā hiki ke hoʻemi i kēia ʻano kō, pono e hāʻawi i ke kō. No laila pehea ʻoe e haʻalele ai i ke kō? Pehea mākou e wehe ai i ke kō mai ko mākou ola? Eia nā ala e haʻalele ai i ke kō me nā ʻōlelo aʻoaʻo maʻalahi…
Mai inu i nā mea inu kō
ʻO ka haʻalele ʻana i nā mea inu kō e hoʻemi nui i ka ʻai kō. He kōkua nō hoʻi i ka hoʻemi kaumaha. Eia nā koho inu haʻahaʻa kō.
Su
Wai lemi
ʻO ka mint a me ka wai kukama
ʻO nā lau lāʻau a i ʻole nā hua kī
Ti a me kofe
E pale i nā meaʻono
"Pehea e waiho ai i ke kō?" Ke ʻōlelo mākou pēlā, ʻo kekahi o nā mea mua i hiki mai i ko mākou noʻonoʻo ʻo ka haʻalele ʻana i nā mea ʻono. Inā manaʻo ʻoe he mea ʻono, e hoʻāʻo i kēia:
Hua hou
ʻO ke kinamona a i ʻole ka yogurt hua
Koleka ʻeleʻele
he mau lā liʻiliʻi
Hōʻalo i nā ʻuala
ʻO nā kīʻaha e like me ke ketchup a me ka ʻuala barbecue he nui ke kō, ʻoiai inā ʻaʻole mākou i ʻike. ʻO nā koho ʻaʻohe kō no ka ʻono ʻana i ke kīʻaha:
Nā mea kanu hou a maloʻo paha a me nā mea ʻala
Pepa hou
Vinegar
E ʻai i nā meaʻai olakino ma mua o nā meaʻai i hana ʻia
ʻAʻole hana ʻia nā meaʻai olakino. ʻAʻole loaʻa nā mea hoʻohui. ʻO nā meaʻai i hana ʻia he mau meaʻai i hoʻomākaukau ʻia i loko o ka paʻakai, ke kō a me ka momona, a ua hana ʻia mai nā meaʻai i hoʻohana ʻole ʻia i ka kuke ʻana i ka home. E hoʻomoʻa i kāu mau meaʻai ponoʻī ma ka home e pale i nā hopena ʻino o ke kō e like me ka hiki.
E makaʻala i nā ʻai ʻai i manaʻo ʻia he olakino
ʻO nā ʻai ʻai e like me ka granola bar, ka protein bar a me nā hua maloʻo i ʻōlelo ʻia he olakino ka nui aʻe o ke kō ma mua o nā mea ʻē aʻe. Hoʻohui ʻia ke kō i kekahi mau hua maloʻo. Ma ke ʻano he meaʻai maikaʻi, e hoʻāʻo:
lima o ka hazelnuts
Huamoa paila
Hua hou
E heluhelu i nā hōʻailona
ʻIke pehea e heluhelu ai i nā lepili "pehea e haʻalele ai i ke kō" ʻo ia ka ʻanuʻu nui loa. Hiki i nā mea hana ke hoʻohana ma mua o 50 mau inoa no ke kō ma nā lepili. He mea paʻakikī kēia i ka ʻike ʻana i ke kō. Eia kekahi o nā mea i hoʻohana pinepine ʻia:
kiʻekiʻe fructose corn syrup
ke kō a i ʻole ka wai
maltose
ʻO ke kōpaʻa
Laiki syrup
Kō kō
Kāleka
E ʻai hou aku i ka protein a me ka momona
ʻO ka ʻai ʻana i ka nui o ke kō e hiki ke hoʻonui i ka ʻai a me ke kaumaha. ʻO kahi meaʻai haʻahaʻa i ke kō a kiʻekiʻe i ka protein a me ka momona ka hopena ʻē aʻe. Hoʻemi ʻia ka pōloli a me ka ʻai ʻana.
No ka hōʻemi ʻana i ka makemake kō, e ʻai i nā meaʻai i loaʻa i ka protein a me ka momona, e like me ka ʻiʻo, ka iʻa, nā hua manu, nā huahana wai momona piha, nā avocados a me nā nati.
Mai loaʻa nā meaʻai kō i loko o ka hale
Inā mālama ʻoe i nā meaʻai kiʻekiʻe o ke kō ma ka home, e ʻoi aku paha ʻoe e ʻai ia mau mea. E ho'āʻo e loaʻa i nā ʻai meaʻai olakino, haʻahaʻa ke kō.
Mai hele i kou pōloli i ke kūʻai
Inā ua kūʻai ʻoe i kou pōloli, ʻike ʻoe i ka mea hiki ke hana. ʻAʻole wale ʻoe e kūʻai aku i nā meaʻai hou aku, ke hoʻopiha pū nei ʻoe i kāu kaʻa kūʻai me nā meaʻai pono ʻole.
lawa ka hiamoe
He mea koʻikoʻi ka maʻamau o ka maikaʻi a me ka hiamoe ʻole no ke olakino.ʻO ka hiamoe a i ʻole ka moe maikaʻi ʻole e pili ana i ke kaumaha, ka hemahema o ka nānā ʻana a me ka emi ʻana o ka hana immune.
Aia ka pilina ma waena o ka insomnia a me ka momona. Akā i kēia mau lā, ua ʻike nā mea noiʻi e pili pū ana ka insomnia i nā ʻano meaʻai āu e ʻai ai. No laila, hiki i ka hiamoe nui a me ka hiamoe maikaʻi ke kōkua i ka hoʻemi ʻana i ke kō.
ʻEhia ka nui o ke kō e ʻai ʻia i ka lā?
ʻO ke kō a me nā meaʻai sugary kekahi o nā pilikia nui loa i ka meaʻai. Me ka nui o ka calorie, he haʻahaʻa lākou i nā meaʻai a hoʻopilikia i ka metabolism i ka wā lōʻihi. ʻai nui loaʻO ka pōʻino o ke kō ma muli o ka hoʻoulu ʻana i nā maʻi like ʻole e like me ka loaʻa ʻana o ke kaumaha, ka momona, ka maʻi diabetes type II a me ka maʻi puʻuwai. No laila ʻehia ka nui o ke kō i kēlā me kēia lā?
ʻO ka mea pōʻino, ʻaʻohe pane maʻalahi i kēia nīnau. Wahi a ka American Heart Association (AHA), ʻo ka nui o ke kō i hoʻohui ʻia e loaʻa iā mākou i ka lā:
Nā kāne: 150 calories i ka lā (37.5 grams a i ʻole 9 teaspoons).
Wahine: 100 calories i ka lā (25 grams a i ʻole 6 teaspoons).
Inā olakino ʻoe, wīwī, a ʻeleu hoʻi, ua like kēia me nā helu kūpono. Hiki paha iā ʻoe ke puhi i kēia wahi kō liʻiliʻi me ka maʻalahi a ʻaʻole ia e pōʻino nui.
Eia naʻe, pono e hoʻomaopopo ʻia ʻaʻole pono e loaʻa ke kō mai ka meaʻai. ʻAʻole ia he kumu physiological. ʻAʻohe waiwai waiwai, no laila inā ʻaʻole ʻoe e ʻai, ʻaʻole e nalowale kekahi mea iā ʻoe, ʻoiai e pōmaikaʻi. ʻO ka liʻiliʻi o ke kō āu e ʻai ai, ʻoi aku ka maikaʻi o kou olakino.
He aha ke ʻano o ke kō?
Hoʻoulu ʻia nā ʻāpana like o ka lolo nā meaʻai kō a me ka calorie ʻole. No laila, hiki iā ia ke hoʻolilo iā ʻoe i ka mana o ka hoʻohana ʻana i ke kō. Inā ʻai nui ʻoe, ʻaʻole hiki iā ʻoe ke hōʻemi i ka nui āu e ʻai ai - a laila, pili paha ʻoe i ke kō.
E like me ka ha'alele 'ana o ka po'e puhi paka, pono ke 'alo loa i ke kō. ʻO ka hoʻopau piha ʻana ke ala hilinaʻi loa e lanakila ai i ka addiction.
Hoʻopau i ka hoʻohui kō
Hiki iā ʻoe ke hoʻopau i ka addiction ma ka haʻalele ʻana i nā meaʻai a me nā mea inu:
ʻO nā meaʻai momona haʻahaʻa a i ʻole nā meaʻai: He kiʻekiʻe loa ka nui o ke kō i nā meaʻai momona ʻole.
E inu i ka wai ma kahi o ka soda a i ʻole ka wai, a mai hoʻohui i ke kō i ke kofe a i ʻole ke kī. E hoʻololi i ke kō i loko o nā meaʻaike kinemona,kalapaʻalemona, vanilla,kaukani ai ole ia,lemona Hiki iā ʻoe ke hoʻohana i nā meaʻai e like me
ʻO nā meaʻai me ke kō – He papa inoa kupanaha
yogurt haʻahaʻa momona
Yogurt He meaʻai nui ia, akā hoʻohui ʻia ke kō i nā yogurts momona haʻahaʻa e hoʻomaikaʻi ai i ko lākou ʻono.
Pono pono e lawe i nā yogurts piha momona a me ke kūlohelohe e pale aku i ke kō. ʻO ka mea maikaʻi loa ka hū ma ka home.
ʻuala BBQ
Hiki i ka 2 punetēpō (28 grams) o ka ʻuala barbecue hiki ke loaʻa ma kahi o 9 grams o ke kō. ʻOi aku kēlā ma mua o 2 teaspoons ke kumu kūʻai.
No ka pale ʻana i ka ʻai nui ʻana o ke kō, e nānā i nā mea ʻai i ke kūʻai ʻana i ka ʻuala barbecue a koho i nā mea me ka liʻiliʻi o ke kō.
ketchup
Hiki ke loaʻa ka nui o ke kō e like me ka ʻuala barbecue.
I ka hoʻohana ʻana i ka ketchup, e noʻonoʻo i ka nui o ka lawelawe ʻana a e hoʻomanaʻo ʻo ka punetune o ke ketchup aia ma kahi o 1 teaspoon o ke kō.
Wai
E like me ka hua pono'ī, aia kekahi mau huaora a me nā minela i loko o ka wai. Akā ʻoiai he mea maikaʻi loa ia, ʻo kēia mau huaora a me nā minela ka nui o ke kō a me ka liʻiliʻi liʻiliʻi.
ʻO ka ʻoiaʻiʻo, aia paha ke kō i loko o ka wai a me ka mea inu kō e like me ka cola. ʻOi aku ka maikaʻi o ka ʻai ʻana i ka hua ma mua o ka inu ʻana i kona wai.
mea inu haʻuki
Hoʻolālā ʻia nā mea inu haʻuki e hoʻomaʻemaʻe a hānai i nā mea pāʻani i hoʻomaʻamaʻa ʻia i ka wā lōʻihi a koʻikoʻi o ka hoʻoikaika kino. No laila, loaʻa iā lākou ka nui o ke kō i hoʻohui ʻia e hiki ke komo koke a hoʻohana ʻia no ka ikehu. No kēia kumu, ua hoʻokaʻawale ʻia lākou i nā mea inu sugary.
E like me ka soda a me ka wai hua, ua pili lākou i ka momona a me nā maʻi metabolic.
Inā ʻaʻole ʻoe he kukini marathon a i ʻole he ʻâlapa, inu wale i ka wai i ka wā e hoʻoikaika ai.
waiu kokoleka
ʻO ka waiū ponoʻī he mea inu ʻai nui. He kumu waiwai nui ia no ke ola o ka iwi, me ka calcium a me ka protein.
Akā, ʻoiai nā ʻano meaʻai a pau o ka waiū, 230 mL o ka waiū kokoleka he 11,4 grams (2,9 teaspoon) o ke kō i hoʻohui ʻia.
granola
granolaʻOiai ke kiʻekiʻe o nā calorie a me ke kō, kūʻai pinepine ʻia ia ma ke ʻano he meaʻai olakino haʻahaʻa.
ʻO ka mea nui i loko o ka granola he oats. ʻO ka oat maʻemaʻe he palaoa kaulike me nā kalapona, ka protein, ka momona a me ka fiber.
Akā ua hui pū ʻia nā oats i ka granola me nā nati a me ka meli a i ʻole nā mea ʻono i hoʻohui ʻia, e hoʻonui ai i ka nui o ke kō a me nā calorie.
Loaʻa i ka 100 grams o ka granola ma kahi o 400-500 calories a ma kahi o 5-7 teaspoon o ke kō. Inā makemake ʻoe i ka granola, e koho i nā mea me ka liʻiliʻi o ke kō a i ʻole e hana iā ʻoe iho ma ka home.
kofe ʻono
ʻO ka nui o ke kō i hūnā ʻia i loko o nā kofe ʻono hiki ke kahaha.
Ma kekahi mau kaula kofe, hiki i ka 45 grams o ke kō i loko o ka inu kofe nui. Ua like kēia me ka 11 teaspoon o ke kō i hoʻohui ʻia i kēlā me kēia lawelawe.
ʻEa hau
Hoʻomoʻa pinepine ʻia ke kī hau me ke kō a i ʻole ka syrup. He mea kaulana ia ma ka honua holoʻokoʻa ma nā ʻano like ʻole a me nā mea ʻono, a ʻo ia ke ʻano o ke ʻano o ke kō.
ʻO ka hapa nui o nā kī hau i hoʻomākaukau ʻia ma kahi o 340 grams o ke kō no 35 milliliter lawelawe. Ua like loa keia me ka omole Coke.
nā pahu protein
ʻO nā meaʻai i loko o ka protein ke kōkua i ka lilo ʻana o ke kaumaha a hoʻonui i ka manaʻo o ka māʻona. Ua alakaʻi kēia i ka poʻe e manaʻoʻiʻo he meaʻai maikaʻi nā pā protein.
ʻOiai aia kekahi mau paola protein maikaʻi ma ka mākeke, aia ka nui ma kahi o 20 grams o ke kō i hoʻohui ʻia, e hoʻohālikelike ana i kā lākou meaʻai meaʻai me ka pā lole.
Ke koho ʻana i nā pahu protein, e heluhelu i ka lepili a pale aku i nā mea nui i ke kō.
Sopala koke
ʻAʻole ʻo ka sopa he meaʻai maʻamau a mākou e hui pū ai me ke kō.
Ke hana ʻia me nā mea hou a kūlohelohe, he koho olakino.
ʻO ka hapa nui o nā sopa i hoʻomākaukau ʻia ma ke kālepa he nui nā mea i hoʻohui ʻia, me ke kō.
palaoa ʻaina kakahiaka
ʻO kekahi mau palaʻai ʻaina kakahiaka, ʻoi aku ka nui o nā mea i kūʻai ʻia no nā keiki, he nui ke kō i hoʻohui ʻia. Aia kekahi i 34 grams a i ʻole 12 teaspoon o ke kō i loko o kahi lawelawe liʻiliʻi 3-gram.
E nānā i ka lepili a koho i ka cereal fiber kiʻekiʻe me ka ʻole o ke kō.
hua kini
Loaʻa i nā hua a pau ke kō maoli. Eia nō naʻe, ʻili ʻia kekahi o nā hua kīʻaha a mālama ʻia i loko o ka syrup kō. Hoʻopau kēia hana i ka fiber o ka hua a hoʻohui i ka nui o ke kō i pono ʻole.
Hiki i ke kaʻina hana hiki ke hoʻopau i ka huaora C no ka wela, akā mālama maikaʻi ʻia ka hapa nui o nā meaʻai ʻē aʻe. ʻOi aku ka maikaʻi o nā hua maoli.
