Manaʻo ka poʻe makemake i nā haʻuki a e mālama ana i ko lākou olakino e pili ana i ka hoʻēmi ʻana i ka kaila o ke kō a me nā kō i loaʻa nā kō i nā meaʻai. Ma hope o nā mea a pau, ʻaʻa ʻole ka meaʻai a me nā mea inu ʻole i ko lākou ʻono. Eia nō kekahi, he nui ka poʻe i hilinaʻi ma ka gula. No ka laʻana, ʻo kahi pīhoihoi o ka sīla ua hiki koke iā ʻoe ke hoʻomaikaʻi i kou ʻano, a no ka lehulehu, ʻo kahi kīʻaha o ke kīwī ʻono maikaʻi me ka waiū, ʻo ia ka kakahiaka kakahiaka me ka ʻole o ka lā e hoʻopau ʻia ka lā.
No laila, kaulana loa nā poni gula i kēia lā, i hiki iā ʻoe ke hoʻoliana i nā lā me ke ʻano ʻole o kahi ʻoluʻolu. Akā, ʻo kēia mau hana mana, e like me nā manaʻo ʻē aʻe, aia i ko lākou mau ʻano ponoʻī, a ma mua o ka hoʻohana ʻana iā ʻoe, pono ʻoe e ʻike inā hiki i kahi pili ke hoʻohana i kēlā me kēia lā me ka ʻole e hōʻeha i kahi olakino?
Nā ʻano puna o ke kō: nā mea momona a me nā mea momona
Hiki ke hoʻokaʻawale ʻia nā koina āpau āpau i nā pūʻulu 2: nā mea momona a me nā mea aloha.
- ʻO ka sweetener - ʻo ka waiwai ka nui o kahi makana kalori kiʻekiʻe (kokoke like me ke kō), i komo i ka metabolism. ʻO nā ʻelele kaulana loa o kēia hui a: fructose, xylitol a me isomaltose.
- Sweeteners - loaʻa nā kolana kaloli a ʻaʻole i komo i ka metabolism ikehu. ʻO kēia mau mea komo ka stevioside, saccharin, sucralose, aspartame a me ka cyclamate.
ʻO ka manamea a me nā mea hana gula ua hoʻokaʻawale ʻia hoʻi i 2 mau ʻano:
- Kūlohelohe - kēia mau mea hana mai nā mea kanu maoli, a me nā lāʻau lapaʻau i loaʻa i nā mea hana kiʻi maoli, akā kūlohelohe lākou.
- Hana kūlohelohe - nā mea i hana ʻia me ka hoʻohana pū ʻia o nā mea kanu manu, ma ka hana maoli ʻaʻole lākou.
He aha nā mea e koho ai: nā mea kūlohelohe a i ʻole synthetic?
He kūlohelohe ʻana, inā he koho ma waena o kahi ʻano kūlohelohe a ʻoi aku ka maikaʻi, ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ke koho i ka koho mua, no ka mea, ʻaʻole ia e hoʻopōʻino i ke olakino. Akā, pehea e hiki ʻole ai i kahi mea hilahila i nā ʻanoʻaiʻai ʻole e hoʻolako ʻia ai nā pale i koho ʻia a koho i ka mea mai nā keneta?
Pono maopopo ka mea kūʻai aku e pili ana i kahi mea poni gula ʻē aʻe, a pono e hoʻohui i ke koina o ke kanaka e hoʻopau iā ia. I nā huaʻōlelo ʻē aʻe, pono ke hoʻomaopopo ʻo ke kanaka i ke kumu e pono ai ʻo ia i mea e pono ai, no ka laʻana, inā makemake ʻo ia e hoʻemi i ka paona a ʻaʻole i hōʻino i kona olakino, a ʻoi aku ka maikaʻi o ke koho i ka sucralose, etc.
ʻAʻole like me ke kō, nā wai manimona e hoʻoulu hou a haʻahaʻa ʻia a kahi haʻahaʻa glycemic index. Akā no ka mea he nui o ka kaloli kiʻekiʻe, ʻaʻole kūpono nā sugar analog e hoʻokaumaha i nā poʻe e makemake ana e hoʻokau i nā mea momona ʻē aʻe. No laila, ʻoi aku ka maikaʻi o ke kāhuli iā lākou me nā mea momona.
Kokoke loa nā kikowaena gula āpau ma muli o ko lākou ʻano kūlohelohe. ʻO ka mea pōʻino, ʻaʻole hiki i ka mea like ʻole ke ʻōlelo ʻia no ka mea ʻoluʻolu: inā i ka hihia mua nā maʻi āpau e pili ana i nā haʻahaʻa kaloli kiʻekiʻe, a laila ma ka lua - ma kahi hopena carcinogenic ma ke kino.
Nā punahele kōlā waiwai
Kālā
ʻO ke kumumanaʻo kahi hilo i loaʻa mai nā hua like ʻole. Hoʻomaka ikaika ʻia ka Fructose e ke kino i ka lō i ka sucrose, akā me ka metabolism ua lilo ia i glucose. Hiki ke hoʻopau i kēia kumukanawai inā ʻaʻohe mea e pono ai kahi mea hānai no ke kō, a he mea paʻakikī loa e pale i ka lawe ʻana i ka meaʻai momona a me nā mea inu. Akā hoʻoulu hou i ka lohi.
No laila, ʻo nā hiʻohiʻona nui o ka fructose e like me kēia:
- huahana o ke kumu kūlohelohe;
- aole i like me ke kō, ua pōloli hou ia;
- ʻaʻole kūpono no kēlā poʻe makemake e wehe i nā ʻāpana keu ʻē aʻe.
Xylitol
ʻO kēia waihona he mea inu ʻona. ʻO nā palapala cryucent momona i hana ʻia mai ka lepo i loaʻa mai nā mea kanu: lāʻau, nā poʻo palaoa, nā ʻona a me nā mea ʻē aʻe. ʻOiaiʻo ka xylitol ke kiʻekiʻe nui o ka calorie, ua hoʻopili iki ia e ke kino me ka mālie. Hoʻopili ia, aia nā pono o ka xylitol - ʻo ka hoʻohana mau ʻia ka hopena maikaʻi ma nā kūlea a me nā niho, a ʻaʻole mau ke ʻano o ke kō koko koko.
No laila, ʻo nā hiʻohiʻona o xylitol ka mea:
- kūlohelohe;
- lohi loa ka emi ʻana o ke kino;
- ʻāpana kūpono no nā poʻe e makemake e hōʻalo i ke kaumaha nui loa, akā inā hoʻopau ʻia i ke ʻano hōʻemi a me nā mea liʻiliʻi paha;
- he overdose o kēia kumuhana hiki ke alakaʻi i nā pilikia o ka ʻōpū.
Isomaltose
ʻO kēia ʻano ʻano o ke kōa kūlohelohe i loaʻa e ka fermentation o sucrose. He mea pono ia e nānā i ka isomaltose he ʻāpana o ke kō a me ka meli. I ke kānāwai, ua like nā hiʻohiʻona o kēia mea momona i ka fructose:
- kūlohelohe;
- ua hali iki ia, me ka mea, ʻaʻole ia e kumu i ka wina o ka insulin i loko o ke kino;
- ʻaʻole i hoʻopaʻa ʻia no ka poʻe i loaʻa ka pilikia me ka momona nui.
Nā wai kōlā e koho ai ke koho?
Ke huki nei i kahi hopena mai nā mea a pau i luna, hiki iā ʻoe ke koho i kahi mea ʻoluʻolu ma kāu iho. ʻOiai ʻaʻole pono ʻoe e hōʻole i ka manaʻo o nā poʻe loea e koi i kēia:
- Inā loaʻa ke kumu o ke kino kino a ke kanaka i kau i ka pahuhopu o ka nalowale ʻana, a laila hiki iā ia ke hāʻawi me ka meli maʻamau, a me nā ʻano wai āpau maoli. Eia kekahi, ʻo ka mea aloha i ka hoʻohālikelike ʻana me ka kōʻai maʻamau ʻoi aku ka maikaʻi ma loko o kahi e hoʻomohu ʻia ai ka manawa lōʻihi, ma muli o ke ʻano o ka pae ʻana o ke kaila koko, kū mau ka hana i loko o nā palena i hiki ʻia.
- ʻO ka poʻe e makemake e nalowale i ka momona, akā ʻaʻole hiki iā lākou ke hōʻole iā lākou iho i ka meaʻai momona, pono ʻoe e koho i nā mea hoʻohui me ka sucralose a i ʻole nā lāʻau i loaʻa ka stevia extract. Akā e hoʻomanaʻo ʻia ma mua o ka hoʻohui ʻana i ka mea hoʻōlaʻai i ka meaʻai a inu paha, pono pono e nānā ʻia kona ʻano laia, ʻoi aku ka maikaʻi o ke nīnau aku i ke kauka.
- ʻOi aku ka maikaʻi o ka hōʻole ʻana i ke kūʻai ʻana i ka honi gula i hoʻokumu ʻia i ka cyclomat a i ʻole ka aspartame, no ka mea e hiki ai iā lākou ke ʻino i ke olakino a hiki pū i ka lāʻau ʻalo.
Akā naʻe, uaʻike ka mea hoʻomaʻamaʻa i ka wā e ʻai ai ka mea a komo i ka hoʻokani pololei ʻana, ʻoiai ʻo ia i kekahi manawa ke ʻae ʻo ia iā ia e inu i kahi kīʻī o ka ʻaila momona ʻono, kīwī a iʻa paha, ʻaʻole ka poka a me kāna olakino.
