kiʻekiʻe fructose corn syrup (HFCS) He mea ʻono ia i hana ʻia mai ka ʻuala kulina.
Hoʻohana nui ʻia ka HFCS no ka mea ʻaʻole kūʻai. nui kanaka koʻa kōnaʻAʻohe mea hōʻike e hōʻike ana ua ʻoi aku ka ʻino o kekahi ma mua o kekahi, ʻoiai ke ʻōlelo nei he ʻoi aku ka ʻino ma mua o ke kō. No ka mea ʻaʻole maikaʻi nā mea ʻelua.
He aha ka Corn Syrup?
kiʻekiʻe fructose corn syrup (HFCS) aiʻole koʻa kōna aiʻole kōpaʻa fructosehe mea ʻono i hana ʻia mai ke kulina. Hoʻohana ʻia ia e ʻono i nā meaʻai i hana ʻia a me nā mea inu ʻoluʻolu.
Pehea e hana ʻia ai ka High Fructose Corn Syrup?
kōna kōna Hana ʻia ia mai ke kulina genetically modified. No ka hana ʻana i ka cornstarch Aikupitahe lepo mua. Hoʻomaʻamaʻa hou ʻia ka cornstarch e hana i ka syrup kulina.
ʻO ke kō maʻamau (sucrose) ka fructose a me ka glucose. kōna kōna ka hapa nui o ka glucose. Hoʻololi ʻia kekahi o kēia glucose i fructose me ka hoʻohana ʻana i nā enzymes i mea ʻono e like me ke kō maʻamau (sucrose).
Nui nā ʻono like ʻole me nā ratio fructose like ʻole kiʻekiʻe fructose corn syrup loaʻa. No ka laʻana, loaʻa ka 90% fructose i loko o ke ʻano nui loa a ua kapa ʻia ʻo HFCS 90. ʻO ka ʻano hoʻohana maʻamau ʻo HFCS 55 (55% fructose, 42% glucose).
He like loa ka HFCS 55 me ka sucrose (ke kō maʻamau), ʻo ia ka 50% fructose a me 50% glucose.
ʻO ka mea maʻamau fructose corn syrup He ʻokoʻa liʻiliʻi wale nō ma waena o (HFCS 55) a me ke kō maʻamau. Ma mua o nā mea a pau, kiʻekiʻe fructose corn syrup He wai ia, he 24% ka wai, aʻo ke kō maʻamau he maloʻo a granular, ʻo ia hoʻi, granulated.
kiʻekiʻe fructose corn syrup ʻAʻole pili ka fructose a me ka glucose i loko o ia mea ma ke ʻano o ke ʻano kemika, e like me ka granulated sugar (sucrose). ʻAʻole pili kēia mau ʻokoʻa i ka waiwai waiwai a i ʻole nā waiwai olakino ma kekahi ʻano.
I loko o kā mākou ʻōnaehana digestive, ua wāwahi ʻia ke kō i ka fructose a me ka glucose, no laila koʻa kōna a hoʻomaka ka nānā like ʻana o kāna kō. He kiʻekiʻe iki ka nui o ka fructose HFCS 55 ma mua o ke kō maʻamau. He ʻuʻuku loa ka ʻokoʻa.
ʻOiaʻiʻo, inā mākou e hoʻohālikelike i ke kō maʻamau me HFCS 90 (90% fructose), ʻoi aku ka maikaʻi o ke kō maʻamau no ka mea he mea ʻino loa ka ʻai ʻana i ka fructose. Eia nō naʻe, ʻaʻole hoʻohana ʻia ka HFCS 90 a liʻiliʻi wale nō ma muli o ka ʻono nui.
Kiʻekiʻe Fructose Corn Syrup a me ke kō
ʻO ke kumu nui no ka maikaʻi ʻole o nā mea ʻono e pili ana i ke kō ma muli o ka nui o ka fructose i loko o lākou.
ʻO ka ate wale nō ka mea hiki ke hana i ka fructose i kahi nui. Ke hoʻonui ʻia ke akepaʻa, lilo ka fructose i momona. ʻO kekahi o kēia mau ʻaila ate momonaHiki iā ia ke noho i loko o ke akepaʻa ma ka hāʻawi ʻana i ka Hoʻopili ʻia ka hoʻohana ʻana i ka fructose kiʻekiʻe i ka insulin resistance, metabolic syndrome, obesity a me ka maʻi diabetes type 2.
kiʻekiʻe fructose corn syrup a ʻo ke kō maʻamau ka hui like loa o ka fructose a me ka glucose (me ka ratio o kahi o 50:50), no laila ua manaʻo ʻia nā hopena olakino e like me ka like.
ʻOiaʻiʻo, ua hōʻoia kēia i nā manawa he nui. Haʻawina, kiʻekiʻe fructose corn syrup a ʻaʻohe mea ʻokoʻa i ka hoʻohālikelike ʻana i nā kau like o ke kō maʻamau.
ʻAʻohe ʻokoʻa o ka māʻona a i ʻole ka pane ʻana o ka insulin ke hāʻawi ʻia nā ʻano like, a ʻaʻohe ʻokoʻa i nā pae leptin a i ʻole nā hopena i ke kaumaha o ke kino.
Wahi a nā hōʻike i loaʻa, ke kō a me kiʻekiʻe fructose corn syrup ua like loa. No laila, maikaʻi ʻole nā mea ʻelua.
He aha nā pōʻino o ka High Fructose Corn Syrup?
Hiki ke hoʻonui i ke kaumaha
Haʻawina, HFCS Hōʻike nā hopena i ka hoʻohana ʻana i ka lilac i ka wā lōʻihi e hoʻoulu ai i nā hiʻohiʻona o ka momona, ʻo ka hapa nui o ka hōʻiliʻili ʻana o ka momona ma ka ʻōpū. HFCS hookipa Hoʻonui i ka pae o ka triglyceride.
Hiki ke kumu i ke kanesa
Hoʻopili ʻia ka hoʻohana nui ʻana i ka fructose me nā ʻano maʻi maʻi. HFCS'Hiki i ka Fructose i ke kō ke hoʻoulu i ka mumū a me ka hana ʻana o nā ʻano oxygen reactive, no laila e hoʻonui ai i ka maʻi kanesa.
Hoʻonui i ka pilikia o ka maʻi diabetes
helu helu, HFCSHōʻike ia he 20% ke kiʻekiʻe o ka maʻi diabetes ma nā ʻāina me ka nui o ka hoʻohana ʻana i ka maʻi diabetes.
I loko o ke kanaka, ua pili ka ʻai ʻana i ka fructose me ka hoʻonui ʻana i ka momona visceral, ka emi ʻana o ka naʻau o ka insulin, a me ka hoʻoponopono impaired o nā momona koko.
Hiki ke hoʻoulu i ka maʻi puʻuwai
Haʻawina, HFCS hōʻike i kahi pilina ma waena o ka maʻi diabetes a me ka maʻi cardiovascular. ʻO ka ʻai nui o ka fructose e alakaʻi i ka hemahema o kekahi mau meaʻai pono, hiki ke alakaʻi i ka maʻi cardiovascular.
Hiki ke hoʻonui i ka nui o ka fructose i ke koko uric acid. Hiki i kēia ke kōkua i ka endothelial dysfunction a hoʻonui i ka pilikia o ke kiʻekiʻe kiʻekiʻe, kahi mea hiki ke kōkua i ka maʻi cardiovascular. Ua hoʻonui ka ʻiole i ka ʻai fructose kiʻekiʻe.
Hiki ke kumu i ka ʻōpū leaky
ʻōpū leakyʻo ia hoʻi ka hoʻonui ʻia o ka ʻōpū. ka hana ʻai, ʻoi aku kiʻekiʻe fructose corn syrup Hoʻopili ʻia me ka piʻi ʻana o ka intestinal permeability me nā mea hoʻohui e like me
Hiki ke kumu i ka ma'i ate
kiʻekiʻe fructose corn syrup ʻO ka hoʻohana ʻana i nā mea inu i loko o ka waiʻona e pili ana me ka maʻi momona momona ʻole. ʻO ka mea nui, ua ʻike ʻia ʻo ka ʻai ʻana i ka fructose i nā holoholona e hoʻoulu koke i ka maʻi momona momona.
ʻO nā haʻawina hoʻomaʻamaʻa mua ʻē aʻe e hōʻike ana i ka hōʻemi ʻana i ka nui o ka fructose intake hiki ke hōʻemi i ka hōʻiliʻili momona i loko o ke ake.
He aha nā meaʻai i loaʻa iā Corn Syrup?
hoʻohana pinepine ʻia kiʻekiʻe fructose corn syrup (HFCS 55)Ua aneane like me ke ko. ʻAʻohe mea hōʻike i kēia manawa e hōʻike ana he ʻoi aku ka ʻino o kekahi ma mua o kekahi. ʻO nā huaʻōlelo ʻē aʻe, ua like ka hewa ʻelua.
Hiki i ka hoʻohana nui ʻana i ka HFCS ke hoʻoulu i nā pilikia olakino e like me ka momona a me ka maʻi diabetes type 2.
Minamina kiʻekiʻe fructose corn syrupʻAʻole hiki ke wehe ʻia mai kou ola. Hoʻohui pinepine ia i nā meaʻai. ʻO nā mea āu i manaʻo ai he mea olakino. kaulana loa nā meaʻai me ka syrup kulina ʻo…
ʻO nā meaʻai i loaʻa iā Corn Syrup
soda
He kiʻekiʻe ko ka soda. ʻAʻole inu maikaʻi ʻo Sugary soda, a ʻo ka nui o ke kō koʻikoʻi o ka soda e kōkua i ka momona a me ka maʻi diabetes.
ʻO ke koho maikaʻi loa i ka soda sugary he wai mineral. Nui nā brands e hana maoli. ʻAʻohe ona calorie no ka mea ʻaʻohe kō i hoʻohui ʻia.
Hana ʻia ka candy a me ka candy bar mai ke kō. nui nā hōʻailona HFCS hoʻohui.
yogurt ʻono
YogurtʻO ia kekahi o nā meaʻai maikaʻi. ʻOiai ke'ōlelo nei kekahi mau mea hōʻailona he kiʻekiʻe i ka calorie haʻahaʻa, nā probiotics meaʻai, ʻo nā mea momona ʻole a me nā huaʻai ʻaʻole ia he mea pōkole o ke kō.
ʻo kahi laʻana; ʻOi aku ka nui o ke kō ma mua o 40 grams o ke kō ma kahi lawelawe hoʻokahi o ka yogurt haʻahaʻa momona. ʻO ka maʻamau HFCS He mea ʻono ia no ia mau yogurt.
HFCSMa mua o ke kū'ai 'ana i ka yoghurt, hiki iā 'oe ke kū'ai i ka yoghurt ma'amau a ho'ohui i kou 'ono pono'ī. ʻO ka vanila, ke kinamona, ka pauka koko, a me nā strawberries nā koho maikaʻi loa.
ʻaʻahu salakeke
Pono ʻoe e kānalua loa i nā ʻaʻahu saladi i ʻōlelo ʻia he haʻahaʻa-calorie a momona ʻole a kūʻai ʻoe mai ka mākeke.No ka hoʻopaʻi ʻana i ka ʻaila ʻaila i ia mau huahana i degreased. HFCS hoʻohui ʻia.
ʻO ka mea kūpono loa e hana ai, ʻo ka hana ʻana i kāu ʻaʻahu salakeke me ka hoʻohana ʻana i ka aila ʻoliva, lemon a i ʻole balsamic vinegar.
nā meaʻai hau
Hiki ke loaʻa nā meaʻai olakino he nui i ka hau e like me nā huaʻai a me nā mea kanu. Hiki iā ʻoe ke ʻike pinepine i nā huahana maloʻo e like me ka pizza, french fries a me nā pai i nā hoʻolaha.
Manaʻo wau ʻaʻole ʻoe e manaʻo ua hoʻohui kēia mau meaʻai i ke kō, akā nui ka nui o lākou HFCS komo. E nānā mau i ka papa inoa mea hoʻohui i ke kūʻai ʻana i ka meaʻai hau. Mai kūʻai i nā mea i loaʻa i ka HFCS a i ʻole nā mea pono ʻole.
ka berena
Ke kūʻai ʻana i ka berena, pono e nānā pālua i ka lepili ma luna. ʻAʻole noʻonoʻo ʻia ka berena ma ke ʻano he meaʻai, akā he nui nā meaʻai kiʻekiʻe fructose corn syrup hoʻohui.
Hua Pāʻani
ʻOiai ʻo ka hua ponoʻī ka nui o ke kō maoli, hoʻohui pinepine ʻia ka HFCS i nā mālama hua.
Hiki i hoʻokahi kīʻaha o nā huaʻai hiki ke loaʻa i ka 44 grams o ke kō. ʻO kēia pākēkē he ʻelua ka nui i loko o ke kīʻaha hua.
HFCSE koho mau i nā hua i kāpī ʻia i ka wai maoli e pale aku ai. ʻOi aku ka maikaʻi, e ʻai i ka hua ponoʻī no laila ʻaʻole ʻoe hopohopo e pili ana i nā mea hoʻohui.
Wai
ʻO ka wai huaʻai kekahi o nā kumu nui o ke kō, ʻoi aku ka nui o ka ʻai a nā keiki. ʻOiai e hāʻawi ana nā wai i kekahi mau meaʻai a me nā antioxidants, he kumu paʻa ia o ke kō me ka liʻiliʻi o ka fiber.
ʻOiai ke kiʻekiʻe o ke kō maoli o nā wai huaʻai, ʻoi aku ka momona o nā mea hana me ka HFCS. ʻO ka nui o ke kō i loko o kekahi mau wai huaʻai kokoke i ka soda, a ʻoi aku paha ka nui o ke kō ma mua o ka soda.
E ʻai i ka hua ponoʻī a i ʻole e hana i kāu wai ponoʻī ma ka home e kaupalena i kāu ʻai kō.
ʻO nā meaʻai i hoʻopaʻa ʻia
ʻO nā meaʻai i hoʻopaʻa ʻia e like me ka pasta, ka sopa koke a me ka pudding ua lilo i mau mea pono no ka meaʻai ma muli o kā lākou mākaukau maʻalahi.
Loaʻa ia mau kīʻaha i loko o kahi pahu me ka ʻono ʻono a me nā ʻeke mea hoʻonani. Hiki ke hoʻohui wale i kahi wai e like me ka wai a i ʻole ka waiū a kuke i ka manawa pōkole.
Hoʻohui ʻia ʻo HFCS i kēia mau huahana me nā mea hoʻonaninani he nui. Nui nā ala kūpono e hoʻomākaukau ai i ka ʻai wikiwiki me nā meaʻai maoli.
Laau Granola
Aia ka Granola i nā oats me nā mea like ʻole e like me nā hua maloʻo a me nā nati. Hoʻomoʻa ʻia kēia hui ʻana a hana ʻia i kahi pā kaulana i kapa ʻia ʻo granola bars.
ʻO ka hapa nui o nā mea hana kō a i ʻole HFCS He mea ʻono loa nā pahu Granola no ka mea ua ʻono ʻia lākou Nui nō hoʻi nā lama e hoʻonanea maoli i kēia mau pahu. No laila e nānā pono i ka lepili ma mua o ke kūʻai ʻana.
palaoa ʻaina kakahiaka
palaoa ʻaina kakahiaka hoʻolaha ʻia he olakino akā ʻoi aku ka nui HFCS ʻono me. Aia kekahi mau kīʻaha ʻoi aku ka nui o nā mea ʻono ma mua o nā mea ʻono. ʻOi aku ka nui o ke kōpaʻa ma mua o 10 grams o ke kō i loko o ka lawelawe hoʻokahi wale nō. ʻO ia hoʻi ka hele ʻana ma luna o ka palena kō i kēlā me kēia lā no ka ʻai mua o ka lā.
ko a HFCS E ʻimi i nā kīʻaha piha ʻaʻole i hoʻohui ʻia a koho paha i nā koho olakino e like me ka oatmeal.
Mākeke i nā huahana palaoa
Loaʻa i ka hapa nui o nā hale kūʻai meaʻai kā lākou meaʻai ponoʻī e like me nā keke, nā pāpaʻi, a me nā muffins. Minamina HFCS He mea ʻono i makemake ʻia no nā meaʻai bakena i kūʻai ʻia ma nā hale kūʻai.
ʻO nā kīʻaha a me nā mea ʻala
ʻO nā kīʻaha a me nā mea ʻala e like paha me kahi ala hala ʻole e hoʻohui i ka ʻono i kāu ʻai. Akā naʻe, ʻaʻole kēia ka hihia. Ua helu ʻia ʻo HFCS ma ke ʻano he mea hoʻohui mua i ka nui o kēia mau huahana.
Pono ʻoe e makaʻala loa me ka ʻai ketchup a me ka barbecue sauces. Aia i ka 1 punetune o ke ketchup he 3 grams, ʻelua punetēpē o ka ʻai barbecue he 11 grams o ke kō.
ʻO kāu meaʻai mau HFCS E nānā i ka papa inoa mea hoʻohui a koho i nā mea liʻiliʻi a ʻaʻohe kō.
meaʻai meaʻai
ʻO nā meaʻai i hana ʻia e like me nā kuki, nā kuki, nā pahū HFCS komo. Ma keʻano he meaʻokoʻa i kēia mau meaʻai, hiki iāʻoe ke koho i nā meaʻai momona a olakino e like me nā huaʻai, nā mea kanu, nā nati a me nāʻanoʻano.
pā kīʻaha
ʻO nā kīʻaha kīʻaha kekahi o nā meaʻai kaulana a wikiwiki hoʻi. ʻO nā kīʻaha cereal e like me nā pā ʻē aʻe HFCS ʻO ia kekahi o nā meaʻai me ka pākēneka kiʻekiʻe.
mea hoʻomaʻemaʻe kope
HFCS Ke hoʻohālikelike ʻia me nā meaʻai i hoʻohui ʻia, ʻoi aku ka hala ʻole o ka ʻaila kofe. ʻOiai ka liʻiliʻi o ka nui, ʻaʻole pono e hoʻopau ʻia.
Hiki iā ʻoe ke ʻai i ka kofe Turkish ma kahi o nā kofe ʻoniʻoni, a hiki iā ʻoe ke ʻono i kāu kofe ma ka hoʻohui ʻana i ka waiū, waiu almond a i ʻole vanilla ma kahi o ka ʻaila.
mea inu ikehu
Hoʻolālā ʻia kēia mau ʻano mea inu e hoʻihoʻi hou i kou ikehu ma hope o ka hoʻomaʻamaʻa ʻana a e hoʻokō koke i ka wai o kou kino.
Akā, ua waiwai pū ia i ka HFCS a me nā mea ʻē aʻe e hiki ke hōʻeha i kou kino. ʻO ka wai ka mea inu olakino e hoʻonui ai i kou ikaika a hoʻopau i kou make wai.
Jam a me ka jeli
Jam a me jelly waiwai i ke kō, ʻoi aku ka mākaukau HFCS komo. Hiki iā ʻoe ke aʻo e hana iā ʻoe iho, a i ʻole e loaʻa iā ʻoe nā mea kūlohelohe, ʻo ia hoʻi nā mea hana lima.
Hau Kalima
Hau Kalima ʻO ia kekahi o nā meaʻai e ʻono. No laila ke kiʻekiʻe mau i ke kō. Nui nā lama hau HFCS me ka mea ono.
