I ka mea o ka meaʻai ke kūpaʻa a hoʻopau i kona hoʻomākaukau ʻana, pono ia e ʻike e pili ana i nā mea i hoʻopau ʻia me nā meaʻai. Noho ka paʻaleʻaleʻa maʻalahi a paʻakikī i kahi koʻikoʻi i kaʻai o kēlā me kēia kanaka. Eia naʻe, pono ʻoe e ʻike e pili ana i nā mea i loko o ka ʻili, akā e hoʻomaopopo pū i kā lākou kumu o ka hana.
ʻO ke ʻano o ka "wikiwiki a maʻalahi hoʻi" ka mea i kaulana i kēia lā. ʻO kā kā lākou hui e kau i ke kō, ka fructose a me ka glucose. Ma ke kānāwai, hāʻawi kā lākou hoʻohana i ka hoʻohui o nā paona ʻē aʻe.
Hoʻolau
ʻO ka hana nui o ka glucose ka hoʻonā o ka metabolism kūlohelohe o ke kinipōpō i loko o ke kino. Mahalo i kēia mea, hiki i ka lolo ke hana holoʻokoʻa, me ka loaʻa ʻana o ka ikehu e pono ai. Eʻai i nā haʻalulu maʻalahi a paʻakikī, i ka glucose, pono ka nui ma nā wahi liʻiliʻi.
ʻO nā huahana kūlohelohe e loaʻa ai ka glucose.
- momona cherries;
- ʻōkala;
- Kālepa;
- hua waina;
- Nā ʻona
- punawai.
Kālā
ʻO Fructose kahi ʻano puna gula like ʻole. ʻO kahi keʻokeʻo kēia kahi hoʻokipa maʻamau ma ka papa o kahi kanaka me ka maʻi maʻi. Eia naʻe, nā kalapona maʻalahi i loaʻa i loko o ka fructose e hoʻonui i ka hoʻoila o ke kō i loko o ke kō, akā ma ka mea liʻiliʻi.
He ʻono momona ka hua. Ke manaʻoʻiʻo ʻia nei ka hoʻokomo ʻia ʻana o kēia mea hoʻolauleʻa i ka papa kuhikuhi i kēlā me kēia lā i hiki iā ʻoe ke hōʻemi i ka mākaukau nui o nā mea pono ʻole (hue a waʻa ʻole) i loko o kaʻai.
ʻOi aku ka makemake o kēia mea momona ma mua o ka meli maʻalahi. Ke manaʻoʻiʻo ia me ka hoʻopili ʻana i ka fructose i loko o ka papaʻai, hiki ke loaʻa kahi hōʻemi i nā hoʻoneʻe kino i loko o ka meaʻai.
Kūpono
ʻAʻohe mea momona i kēia manamana. Ma hope o ke komo ʻana i ke kino o ke kanaka, ua hāloi ka sucrose i loko o ka ʻōpū, a ua hoʻouna ʻia nā hua hopena i ka hoʻokumu ʻia ʻana o ke kiko adipose.
ʻO ka hoʻohālikelike ʻana o nā kapo māmā i ka nui o ke kō, akā ʻo ka ʻoiaʻiʻo ke nui nā huahana i loaʻa i nā mea ʻalaʻawaʻa ʻole. ʻAʻole mau maikaʻi ʻole o kēia mau meaʻai, eia naʻe, he kō ka hilo.
ʻO nā huahana e loaʻa ai ka Sugar me ka confectionery, nā ʻuʻulu maloʻo, me ka hola, ka meli, nā mea inu a me nā mea hou aku. ʻO nā huaʻai a me nā mea ʻai i loaʻa i ka sucrose ka melon, beets, plums, tangerines, kāloti a me nā peaches.
He aha ka ʻeha i kahi kiʻi palupalu?
ʻO ka ʻenemi hewa ʻole o kahi kiʻi nani, he kīʻaha, i ka hoʻomākaukau ʻana o ka honi gula hoʻohana ʻia. ʻO nā ʻano keke, nā mea ʻala a me nā pastry momona i manaʻo ʻia he ʻai ia.
He ʻano maikaʻi ʻole ka hānai ʻana i kēia meaʻai no ka mea ʻano ke ʻano o nā mea i loko o ia mea: ke komo nei i loko o ka ʻōpū, kahi e wāwahi ai lākou i loko o nā kumuhana.
Nui! Hoʻomoʻa koke ka Sugar i ke koko, e hoʻolilo i kahi ākea o ka insulin!
ʻO ka mahele nui o nā mea hoʻonaninani āpau - ke kō - ua hāʻawi i ka hōʻemi o ka momona. A ka manaʻo o ka pōloli, ma hope o ka ʻai ʻana i ka meaʻai momona, e hoʻomanaʻo ana iā ia iho i ka manawa pōkole loa.
Nā memo i hoʻoweliweli maʻalahi ʻia: nā hiʻohiʻona
Hōʻike pinepine ʻia nā kailei māmā i nā monosaccharides wikiwiki a me nā disaccharides. Ke wikiwiki nei kēia kaʻina hana no ka mea he glucose a me ka fructose.
Hoʻohana ʻia kēlā mau mea me ka loea, kekahi mau mea kanu a i ʻole nā huahana waiū. ʻAʻole hiki iā lākou ke ʻano ʻē me ke ʻano maʻalahi.
E makaʻala! ʻO ka wikiwiki a maʻalahi hoʻi e hōʻalo ʻia nā kānaka i kahi ola maʻalahi.
Ke hoʻomaka nei ka hoʻōla ʻana o ka meaʻai i loko o ka wahi hoʻomehana i ka hoʻonui ʻana i ka kaohi koko koko. Ke hāʻule nei kona papa, pōloli kekahi kanaka. I kēia hihia, hoʻohuli ʻia nā mea i hoʻohana ʻole ʻia e momona.
Eia nō naʻe, i kēia kaʻina hana, aia hoʻokahi hiʻohiʻona punahele: me kahi nele o kahi kala momona, hōʻeha kekahi kanaka a hiamoe mau ke ʻano.
E makaʻala! ʻO ka hoʻohana ʻana i nā mea ʻala i nā mea nui he nui i mea piha.
ʻO ka papa momona wikiwiki: ʻai ʻole?
Kūleʻa nā mea aʻoaʻo a pau i ka hoʻemi ʻana o ka hoʻohana ʻana o ia mau mea i ka liʻiliʻi loa. Ke loaʻa ka nui o ka meaʻai sugary e lawe i ke kino i nā momona o ke kino, e hoʻohuli i ka momona. A e ʻike hoʻi ʻoe, ʻo ka hoʻohemo ʻana i nā mālama momona he mea paʻakikī loa, a i kekahi manawa hiki ʻole hoʻi.
E makaʻala! ʻO nā meaʻai momona i nā haʻahaʻa hōʻemi maʻalahi, ʻaʻole naʻe, hiki ke hoʻohui iki.
Akā ʻo ka haʻalele loa i ia mau meaʻai a ʻai ʻole paha i ka mea liʻiliʻi he mea maʻalahi ʻole ia. Ke hōʻuluʻulu i kahi papa ʻai olakino, pono ʻoe e helu i ka momona māmā.
Hiki ke hoʻonui ʻia ka meaʻai me ka nui o nā meaʻai olakino: ʻo nā ʻano huaʻai, nā hua like ʻole, decoction herbal, hou i nā wai huaʻai a me nā mea kanu. Akā e ʻai ʻia nā meaʻai kūpono ma loko o nā nui kūpono.
ʻO nā mea nui e hoʻopili koke ʻia e ka ʻōpū a huli i nā ʻili momona i loko o ka hoʻopili ʻana i nā mea kanu, nā hua ʻai, nā huaʻai, he ʻano ke ʻano o ka monosaccharide. ʻOkoʻa ka hoʻokaʻawale o ka glucose i loko o lākou, akā i kēia manawa.
Nā Papa huahana Carbohydrate maʻalahi
ʻO nā hua a me nā huaʻai me ka glucose i kā lākou hui:
- nā pua nani (3.9%);
- Kāhāila (2.7%);
- momona cherry (5.5%);
- plum (2,5%);
- ceri (5.5%);
- kaʻona (2.4%);
- hua waina (7.8%).
Nā Kuke:
- kāloti (2.5%);
- kāpeti keʻokeʻo (2.6%);
- kakūʻa (2.6%).
ʻO Fructose kahi mahele nui o nā huahana i loaʻa i loko o nā lau, nā hua, nā hua a me ka meli maoli. Ma ka pakeneka, he like ke like me kēia:
- ka maniani (4.3%);
- nā pua (0.1%);
- Apela (5.5%);
- momona cherry (4,5%);
- kāpeti (1,6%);
- nā pua nani (3.9%);
- ceri (4,5%);
- hua waina (7.7%);
- nā currant ʻeleʻele (4.2%);
- peʻa (5.2%);
- Kāwāwaʻaʻai (2.4%);
- melon (2%);
- meli (3.7%).
Hiki ke loaʻa ka lactose i ka waiū (4.7%) a me nā huahana waiū: nā momona ʻona o nā momona momona (mai 2.6% a 3.1%), iakono (3%), kefir o nā momona momona (mai 3.8% a 5.1%) a me nā momona momona momona (2.8% ) a me ka nāu ʻole (1.8%).
Loaʻa ka hapa liʻiliʻi o ka sukrose i nā huaʻai he nui (mai ka 0.4% a i 0.7%), a me kāna kākau moʻolelo, ʻoiaʻiʻo, aia ma ke kō - 99.5%. Hiki ke loaʻa i kahi pakeneka kiʻekiʻe o kēia momona i kekahi mau mea kanu lāʻau: kāloti (3.5%), plums (4.8%), beets (8.6%), melon (5.9%), peach (6.0%) a me mandarin (4.5%).
No ka weheweheʻana, hiki iā ʻoe ke hōʻike i ka papa o nā hoʻoweliweli maʻalahi a paʻakikī, a i ʻole, nā huahana i loaʻa iā lākou.
| ʻAʻaka | Hana paʻakikī |
| Laula | ʻO nā cereals a me nā pasta |
| Kālā | Nā pīpī |
| Nā lolo a mālama | Nā Lalamila |
| Nāoa | Nā Leo |
| Nā meaʻai ʻona | Beetroot |
| hoʻokipa | Koti |
| Roti keʻokeʻo | Kāleka |
| Huaʻa maikaʻi | Pōla |
| ʻO nā lau momona | Kēlā cereals a me nā makana |
| Nā kikowaena like ʻole | Nāʻaina palaoa a pau |
He aha nā meaʻai pehea ʻole nā kākeke?
Aia kekahi huahana huahana i loaʻa ʻole nā ʻokiʻoki. Loaʻa ia i nā meaʻai i momona i ka protein: nā aila aila, ka ʻiʻo, ka kai a pau, ka iʻa, ke kīʻaha ʻole a me ke kō.
No laila ʻoi a pōmaikaʻi nā meaʻai a ʻaʻole hōʻino i ka helu, ʻōlelo ka poʻe nutrists e koho i nā kao ʻōpala paʻakikī e hōʻuluʻulu i ka hoʻoweliweli ʻana, hoʻohemo lohi i ke kino a hāʻawi i ka ikaika o ka ikehu.
I ka hoʻomākaukau ʻana i ka papahele no ka lā, pono e noʻonoʻo kekahi i nā mea nui a pau o nā huahana a hoʻopau iā lākou i ka loli. A no ka hoʻopau ʻana i ka ʻai ʻana o nā kalaiola wikiwiki, kahi papa inoa e hōʻike ana i ka ʻike o ka calorie o kekahi meaʻai e mālama mau ʻia ma ka lima.
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