Contents
ʻO ke kō, e like me ka mea i ʻike ʻia i kēia manawa kokoke i nā poʻe āpau i makemake i ka papaʻai olakino, he nui nā waiwai ʻino. ʻO ka mea mua, he "hakahaka" nā kō, a he mea ʻoluʻolu ʻole ia no ka lilo ʻana o ka paona. ʻAʻole hiki iā ia ke kūpono i nā mea pono āpau āpau i loko o nā kalo i hāʻawi ʻia. ʻO ka lua, lawe koke ʻia ke kō, ʻo ia hoʻi he index glycemic kiʻekiʻe loa (GI), kahi mea hoʻopilikia loa i nā diabetic a me nā kānaka me ka hoʻoliʻiliʻi o ka insulin a i ʻole ka metabolic syndrome. ʻIke ʻia nō hoʻi ka hoʻonāukiuki ʻana o ke kō i ka hoʻonui ʻana o ka makemake a me ka ʻai nui ʻana no ka poʻe momona.
No laila no ka manawa lōʻihi, ua hoʻohana nā kānaka i nā mea like ʻole me kahi ʻono momona, akā ʻaʻole i loaʻa iā lākou āpau a i ʻole kekahi o nā mea hōʻino o ke kō. Ua hoʻokolohua hoʻokolohua i ka manaʻo o ka hoʻololi ʻana i nā meaʻono kō e alakaʻi i ka hōʻemi kaumaha. I kēia lā, e haʻi aku mākou iā ʻoe i nā ʻano o nā mea momona i nā mea momona o kēia mau lā, e hoʻomaopopo nei i ko lākou hiʻohiʻona.
E hoʻomaka me nā huaʻōlelo a me nā ʻano nui o nā mea e pili ana i nā meaʻono. Aia ʻelua mahele o nā mea i panai i ke kō.
- Kapa ʻia ka mea mua i mea pani kō. ʻO kēia mau mea he carbohydrates a ʻano like paha e nā ʻano o nā hanana, hana pinepine ʻia, he ʻono momona a me ka calorie like, akā ʻoi aku ka lohi o ka lawe ʻia ʻana. No laila, ʻoi aku ka palekana o lākou ma mua o ke kō, a hiki i ka hapa nui o lākou ke hoʻohana ʻia e nā diabetic. Akā nō naʻe, ʻaʻole lākou i ʻokoʻa loa mai ke kō i ka momona a me ka ʻike caloric.
- ʻO ka hui ʻelua o nā mea, ʻano ʻokoʻa i ke ʻano mai ke kō, me ka ʻike calorie i hoʻowahāwahā ʻia, a lawe wale i ka ʻono. ʻOi aku ka momona ma mua o ke kō i nā ʻumi, nā haneli, a i ʻole he mau kaukani mau manawa.
E wehewehe pōkole mākou i ka manaʻo o "sweeter in N times". Kēia mea i loko o ka "makapō" nā hoʻokolohua, ke hoʻohālikelike nei ka poʻe i nā haʻina dilution ʻokoʻa o ke kō a me ka mea hoʻāʻo, e hoʻoholo i ke ʻano o ka ʻono o ka aniani e like me ko lākou ʻono, e ka ʻono o ka kō kō.
Hoʻopau nā mea pili pili i nā meaʻono. ʻOiaʻiʻo, ʻaʻole mau kēia i ka helu kikoʻī, hiki i nā sensations ke hoʻohuli, no ka laʻana, ka mahana a me ke kēkelē o ka dilution. A hāʻawi kekahi mea ʻono i ka hoʻohuihui i kahi mea momona i ʻoi aku ma mua o kēlā me kēia, a pinepine i nā mea inu mea inu e hoʻohana nei i nā mea ʻono like ʻole.
Fructose.
ʻO ka mea kaulana loa o nā hakahaka o ke kumu kūlohelohe. Loaʻa iā ia ka like me ke ʻano like o ke calories me ke kō, akā ʻo ka GUY liʻiliʻi loa (~ 20). Eia nō naʻe, ʻoi aku ka 1.7 o ka momona ma mua o ke kō i ka fructose, e hōʻemi ana i ka waiwai calorific e 1.7 mau manawa. Hoʻomoʻa maʻamau. Palekana loa: ua lawa ia e ʻōlelo ai e ʻai mākou āpau i kēlā me kēia lā he ʻumi mau gram o ka fructose me nā ʻāpala a me nā hua ʻē aʻe. Eia kekahi, e hoʻomanaʻo i ke kō kō ma loko o mākou i ka mua, hāʻule i loko o ka glucose a me ka fructose, ʻo ia hoʻi ka ʻai ʻana i 20 mau kō o ke kō, ʻai mākou i 10 g o ka glucose a me 10 g fructose.
Maltitol, sorbitol, xylitol, erythritol
ʻO nā waiʻona Polyhydric, like me nā kō i ke kūkulu ʻana a me kahi ʻono ʻono. ʻO lākou āpau, me ka ʻokoʻa o ka erythritol, hapa hapa o ka ʻai ʻana no laila loaʻa kahi ʻike kalepona haʻahaʻa ma mua o ke kō. Loaʻa ka hapanui o lākou i kahi GI haʻahaʻa i hiki ke hoʻohana ʻia e nā diabetic.
Eia nō naʻe, he ʻaoʻao maikaʻi ʻole ko lākou: ʻo nā mea undigested ʻole he meaʻai ia no kekahi bacteria o ka ʻōpū, no laila hiki i nā lāʻau kiʻekiʻe (> 30-100 g) ke alakaʻi i ka bloating, diarrhea, a me nā pilikia ʻē aʻe. ʻAneʻane pau loa ʻo Erythritol i ke komo, akā i kahi ʻano loli ʻole e hoʻopau ʻia e nā puʻupaʻa. Eia lākou i ka hoʻohālikelike ʻana:
| ʻO kahi mea | ʻO ka mea momona kōpaʻa | Kalepona, kcal / 100g | i kā mākou lāʻau ma kēlā me kēia lā, g |
| ʻO Sorbitol (E420) | 0.6 | 2.6 | 30-50 |
| Xylitol (E967) | 0.9 | 2.4 | 30-50 |
| Maltitol (E965) | 0.9 | 2.4 | 50-100 |
| Erythritol (E968) | 0.6-0.7 | 0.2 | 50 |
Maikaʻi nō hoʻi nā mea ʻono a pau no ka mea ʻaʻole lawelawe ia i meaʻai na nā koʻohune e noho ana i ka lua o ka waha, a no laila e hoʻohana ʻia i loko o ka ʻūlū chewing "palekana no nā niho". Akā ʻaʻole hoʻoneʻe ʻia ka pilikia o nā calorie, ʻokoʻa me nā meaʻono.
Nā Pūlāanaka
ʻOi aku ka momona o nā meaʻono ma mua o ke kō, e like me aspartame a i ʻole Sucralose. He mea ʻole kā lākou ʻike calorie ke hoʻohana ʻia i nā nui maʻamau.
ʻO nā meaʻono i hoʻohana pinepine ʻia a mākou i helu ai i ka papa ma lalo, e waiho ana i kekahi o nā hiʻohiʻona. ʻAʻole kekahi o nā meaʻono ma laila (cyclamate E952, E950 Acesulfame), no ka mea hoʻohana mau ʻia ia i nā hui, hoʻohui ʻia i nā mea inu i hoʻomākaukau ʻia, a, no laila, ʻaʻohe a mākou koho, pehea ka nui a me kahi e hoʻohui ai iā lākou.
| ʻO kahi mea | ʻO ka mea momona kōpaʻa | Ka maikaʻi o ka ʻono | hiʻona |
| Saccharin (E954) | 400 | ʻOno mea hao, ka hopena | ʻO ka mea liʻiliʻi loa (i kēia manawa) |
| Stevia a me nā derivatives (E960) | 250-450 | ʻIno ʻawaʻawa ʻawaʻawa hope | Natural nā kumu |
| Neotame (E961) | 10000 | ʻAʻole loaʻa ma Rūsia (i ka manawa o ka paʻi ʻana) | |
| Aspartame (E951) | 200 | Mahina nāwaliwali | Kūlohelohe no nā kānaka. Kū ʻole i ka wela. |
| ʻO Sucralose (E955) | 600 | ʻIke maʻemaʻe o ke kō, nalowale ka hopena | Palekana i kekahi nui. Aloha. |
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Sakakarinia.
ʻO kekahi o nā mea momona loa. Wehe ʻia i ka hopena o ke kenekulia ʻumikūmāiwa. Hoʻokahi manawa ka kānalua ʻia o Carcinogenicity (80-ies), akā ua waiho ʻia nā kānalua āpau, a ke kūʻai ʻia aku nei ma ke ao holoʻokoʻa. ʻAe i ka hoʻohana i loko o nā meaʻai kēpau a me nā mea inu wela. ʻIke ʻia ka hemahema i ka nui o nā kaha. ʻO kaʻono a me ka hope o ka "metala". Hoʻohui i ka cyclamate a i ʻole Acesulfame saccharin e hoʻoliʻiliʻi nui i kēia mau mea maikaʻi ʻole.
Ma muli o ke kaulana lōʻihi a me ka ʻoluʻolu a hiki i kēia manawa ua loaʻa iā mākou ma ke ʻano he meaʻono loa. Mai hopohopo, ma hope o ka heluhelu ʻana ma ka pūnaewele ʻē aʻe i kahi “aʻo” e pili ana i nā “hopena weliweli” o kāna hoʻohana ʻana: i kēia manawa, ʻaʻohe o nā hoʻokolohua i hōʻike i ka makaʻu o ka lawa kūpono o nā saccharin no ka lilo ʻana o ka paona, (i nā koina nui loa hiki ke hoʻopili i ka ʻōpū microflora), akā ʻo ka mea hoʻokūkū makepono loa kahi pahuhopu maopopo no ka hoʻouka kaua ʻana i ka mua o ke kūʻai aku.
ʻO Stevia a me stevioside
Loaʻa kēia mea hoʻonanea ma o ka lawe ʻana mai nā mea kanu o ka genus stevia ʻoiaʻiʻo ʻo stevia i kekahi mau mea kemika like ʻole e ʻono nei
- 5-10% stevioside (kō kō: 250-300)
- 2-4% rebaudioside A - momona loa (350-450) a ʻawaʻawa liʻiliʻi loa
- 1-2% rebaudioside C
- ½ –1% dulcoside A
Hoʻokahi manawa kānalua ʻia ʻo stevia o ka mutagenicity, akā i kekahi mau makahiki i hala aku nei, ua kāpae ʻia nā pāpā ma luna o ia ma ʻEulopa a me ka hapa nui o nā ʻāina. Eia nō naʻe, i kēia manawa ma ka US ma ke ʻano he stevia mea hoʻohui meaʻai ʻaʻole i hoʻoholo loa ʻia, akā ʻae ʻia e hoʻohana ʻia e like me ka hoʻohui (E960) wale nō i hoʻomaʻemaʻe rebaudioside a i ʻole stevioside.
ʻOiai ʻo ka ʻono o stevia i waena o nā mea momona o kēia mau lā - he ʻawaʻawa kona ʻono a he hopena koʻikoʻi, kaulana loa ia, no ka mea he kumu kūlohelohe ia. A ʻoiai ke kanaka glycosides o stevia he waiwai ʻē ʻē ia he "kūlohelohe" no ka hapanui o ka poʻe, ʻaʻole mākaukau i ka kemika, e like me ka huaʻōlelo "palekana" a me "pono". ko lākou palekana.
No laila, hiki ke kūʻai ʻia ʻo stevia i kēia manawa me ka pilikia ʻole, ʻoiai ua ʻoi aku ke kumu kūʻai ma mua o ka saccharin. ʻAe no ka hoʻohana ʻana i nā mea inu wela a me ka hoʻomoʻa ʻana.
Aspartame
Hoʻohana kūhelu ʻia mai ka makahiki 1981, Hoʻohālikelike ʻia e ka ʻoiaʻiʻo, ʻokoʻa ka hapa nui o nā mea hoʻonanea i kēia manawa i malihini i ke kino, hoʻopiha piha ʻia ka aspartame (i loko o ka metabolism). I loko o ke kino haki ia i loko o phenylalanine, aspartic acid, a me methanol, aia kēia mau mea ʻekolu i ka nui i kā mākou meaʻai i kēlā me kēia lā a i loko o kā mākou kino.
I ke kikoʻī, hoʻohālikelike ʻia i ka soda aspartame, ʻoi aku ka nui o ka methanol i ka wai ʻalani a ʻoi aku ka nui o ka waiū phenylalanine a me ka waikawa aspartic. No laila inā e hōʻoia kekahi i ka aspartame he mea ʻino, ma ka manawa like e hōʻoia ʻo ia i ka hapalua a ʻoi paha mea ʻino he wai ʻalani ʻekolu a ʻekolu mau manawa ʻino hou aʻe paha i ka yogurt organik.
ʻOiai kēia, ʻaʻole i hala ke kaua kūʻai iā ia, a hāʻule nā ʻōpala maʻamau i ke poʻo o kahi mea kūʻai aku. Pono e hoʻomaopopo ʻia, eia nō naʻe, he liʻiliʻi ka nui o nā lāʻau i ʻae ʻia no ka aspartame, ʻoi aku ka kiʻekiʻe ma mua o nā pono kūpono (he mau haneli pil i kēlā me kēia lā).
ʻOi aku ka maikaʻi o ka ʻono i ka aspartame a me stevia, a me ka saccharin - ʻaʻohe ona ma hope o ka ʻono, a ʻaʻohe mea nui o ka hope. Eia nō naʻe, aia kekahi hemahema koʻikoʻi o aspartame ke hoʻohālikelike ʻia iā lākou - ʻaʻole i ʻae ʻia ka hoʻomehana.
Sucralose
ʻOi aku ka huahana hou aku no mākou, ʻoiai ua wehe ʻia ia i ka makahiki 1976, a ʻae ʻia ka mana i nā ʻāina like ʻole mai ka makahiki 1991 .. ʻOi aku ka momona ma mua o ke kō i nā manawa he 600. Loaʻa nā maikaʻi he nui ma mua o nā mea ʻono i hōʻike ʻia aʻe ma luna:
- ʻono maikaʻi loa (aneane hiki ʻole ke hoʻokaʻawale ʻia mai ke kō, ʻaʻohe hopena)
- ʻae i ka wela i hoʻopili ʻia i ka hoʻomoʻa ʻana
- inert biologically (mai hana i nā meaola, hōʻike mau ʻia)
- ʻo ka palena nui o ka palekana (ma nā ʻōpana hana o nā ʻumi o ka milligrams, manaʻo ʻia ma nā hoʻokolohua e pili ana i nā holoholona i ka nui o ka palekana ʻaʻole ia ka gram, akā ma kahi o ka hapalua Kopa o Sucralose maʻemaʻe)
ʻO ka hemahema hoʻokahi wale nō - ke kumukūʻai. ʻO kahi hapa paha hiki ke wehewehe ʻia e ka ʻoiaʻiʻo ʻoiai ma nā ʻāina āpau ke hoʻololi nei ʻo Sucralose i nā ʻano mea ʻono ʻē aʻe. A no ka mea ke neʻe nei mākou i nā huahana hou aʻe, e haʻi mākou i ka mea hope loa o lākou, i ʻike hou ʻia:
ʻAiʻinā
ʻO kahi mea momona hou, ʻoi aku ka momona ma mua o ke kō i 10000 (!) Hou (no ka hoʻomaopopo ʻana: i nā ʻano cyanide - he waiwai palekana ia). E like me ke ʻano i aspartame, hoʻopili ʻia i nā ʻāpana like, 50 wale nō ka liʻiliʻi o ka lāʻau. ʻAe ʻia no ka hoʻomehana. Ma muli o ka hoʻohui maoli ʻana i nā mea maikaʻi o nā mea ʻono ʻē aʻe, hiki nō paha i kahi lā e kū i kahi. I kēia manawa, ʻoiai ʻae ʻia i nā ʻāina like ʻole, he kakaikahi loa ka poʻe i ʻike.
No laila he aha ka mea ʻoi aku, pehea e maopopo ai?
ʻO ka mea nui e maopopo ai ʻo ia kēlā
- ʻae ʻia nā mea ʻono a pau i palekana i ka nui kūpono
- ʻo nā mea ʻono a pau (a ʻoi loa hoʻi ka makepono) he mea ia o nā kaua kūʻai kālepa (e like me nā mea hana kō), a ʻo ka helu o nā wahaheʻe e pili ana iā lākou he kiʻekiʻe loa ma mua o nā palena i hiki ai ke hoʻomaopopo no ka mea kūʻai maʻamau.
- koho i ka mea āu e makemake ai i ka ʻoi loa, ʻo ia ke koho maikaʻi loa.
E hōʻuluʻulu wale mākou i nā mea i luna aʻe me nā ʻōlelo e pili ana i nā kaʻao kaulana.
- ʻO Saccharin ka mea makepono loa, kamaʻāina loa, a me nā mea ʻono loa. Maʻalahi ke kiʻi ma nā wahi āpau, a inā he ʻono ke ʻono iā ʻoe, ʻo ia ke kumu kūʻai kūpono loa i kēlā me kēia ʻano o ka hoʻololi o ke kō.
- Inā makemake ʻoe e mōhai i nā ʻano ʻē aʻe o ka huahana e hōʻoia he "kūlohelohe" ia, koho stevia. Akā maopopo naʻe ʻaʻole pili ka neutrality a me ka palekana.
- Inā makemake ʻoe i ka mea hoʻonanea ʻimi loa a maluhia paha - koho i ka aspartame. ʻO nā mea āpau i wāwahi ʻia i loko o ke kino e like ia me ka meaʻai maʻamau. Maʻaneʻi wale no ka hoʻomoʻa ʻana, maikaʻi ʻole ka aspartame.
- Inā ʻoe e pono i kahi mea momona momona kiʻekiʻe - ke kūlike me ka ʻono o ke kō, a me ka palekana ʻoi loa o ka hoʻolako ʻana i ke kumu - koho iā Sucralose. ʻOi aku ka pipiʻi, akā malia paha no ʻoe, e waiwai ke kālā. E hoʻāʻo.
ʻO ia wale nō kāu e ʻike ai e pili ana i nā meaʻono. A ʻo ka ʻike ʻoi loa ka mea ʻono e kōkua i ka poʻe momona e lilo kaupaona a inā ʻaʻole hiki iā ʻoe ke haʻalele i ke ʻono momona, ʻo kāu mea momona kāu koho.
No nā mea hou aʻe e pili ana i nā mea hoʻonanea e nānā i ke wikiō ma lalo:
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