Lohe pinepine mākou he maikaʻi ke kō no ka lolo, paʻakikī ka kō e noho ʻole, a pēlā aku. ʻIke pinepine wau i kēlā mau ʻōlelo mai nā lunamakaʻāinana o ka hanauna kahiko - nā kupuna wahine e ʻimi nei e hānai i kaʻu keiki a i ʻole nā moʻopuna me nā mea momona, me ka manaʻoʻiʻo maoli e pōmaikaʻi lākou.
ʻO Glucose (a i ʻole kō) i ke koko ka wahie e holo ai ke kino. I ke ʻano laulā o ka huaʻōlelo, ʻo ke kō, he ola ia.
Akā ʻokoʻa ke kō a me ke kō. ʻO kahi laʻana, aia ke kō i kūlohelohe i nā mea kanu a mākou e ʻai ai. A laila aia ke kō, i hoʻohui ʻia i ka ʻaneʻane o nā meaʻai i hana ʻia. ʻAʻole pono ke kino i nā ʻōpelu mai ke kō kō. Hana ʻia ʻo Glucose mai kēlā me kēia hāpikipiki e komo i loko o kā mākou waha, ʻaʻole wale i ka momona. A ʻaʻohe waiwai waiwai o ke kō i hoʻohui ʻia i nā kānaka.
No ka laʻana, ʻaʻole paipai ka World Health Organization i ke kō i hoʻohui ʻia (a i ʻole ke kō manuahi, e like me kā lākou i kapa ʻia ai). ʻO WHO ka manaʻo o ke kō manuahi: 1) nā monosaccharides a me nā disaccharides ADDED i ka meaʻai a i ʻole nā mea inu e ka mea hana i kēia mau huahana, ke kumu a i ʻole ka mea kūʻai aku i ka meaʻai ponoʻī, 2) saccharides i loaʻa maoli i loko o ka meli, nā syrups, ka wai huaʻai a i ʻole nā huaʻai. ʻAʻole pili kēia mau manaʻo i ke kō i loaʻa i nā mea kanu hou a me nā huaʻai a me ka waiū.
Eia naʻe, hoʻopau ke kanaka i kēia manawa i ka kō i hoʻohui ʻia - i kekahi manawa me ka ʻike ʻole. Hoʻokomo mākou i kekahi manawa i kā mākou meaʻai ponoʻī, akā ʻo ka hapa nui o nā kō i hoʻohui ʻia mai ka hana a hoʻomākaukau hoʻomākaukau ʻana i nā meaʻai. ʻO nā mea inu momona a me nā mea ʻai kakahiaka ko mākou ʻenemi weliweli loa.
Paipai ka American Heart Association e hōʻoki loa i ka kō i hoʻohui ʻia e hoʻolohi i ka hoʻolaha ʻana o ka maʻi ahulau a me nā maʻi puʻuwai.
Mālama hoʻokahi teaspoon i ka 4 gram o ke kō. Wahi a nā manaʻo a ka Hui, i ka papaʻai o ka hapa nui o nā wahine, ʻaʻole ʻoi aku ka nui o ke kō i hoʻohui ʻia ma mua o 100 kcal i kēlā me kēia lā (ma kahi o 6 teaspoons, a i ʻole 24 mau kolamu o ke kō), a i ka papaʻai o ka hapa nui o nā kāne, ʻaʻole ma mua o 150 kcal i kēlā me kēia lā (ma kahi o 9 teaspoons, a i ʻole 36 gram o ke kō.
ʻO ka hoʻolaha ʻana o nā meaʻono ʻē aʻe e alakaʻi hewa iā mākou, e paʻakikī e hoʻomaopopo i ka hū ʻana o ke kō i huna ʻia ma lalo o kā lākou inoa. I loko o kahi honua kūpono, e haʻi ka lepili iā mākou i ka nui o nā kō o ke kō i kēlā me kēia meaʻai.
Mea inu ono
ʻO nā mea hōʻoluʻolu ke kumu nui o nā calorie keu i hiki ke kōkua i ka loaʻa ʻana o ke kaumaha a ʻaʻohe waiwai waiwai. Hōʻike nā noiʻi i nā ʻohāhā "wai", e like me nā mea i loaʻa i nā wai inu i kūʻai ʻia ma ka hale kūʻai, soda, a me ka waiū momona, mai hoʻopiha iā mākou e like me nā meaʻai paʻa. A ʻo kahi hopena, ʻike mau mākou i ka pōloli, ʻoiai ke kiʻekiʻe o ka calorie o kēia mau mea inu. ʻO lākou ke kuleana no ka hoʻomohala ʻana i ka maʻi diabetes type II, maʻi maʻi maʻi a me nā maʻi maʻi ʻē aʻe.
Loaʻa i kahi kēla ʻo ka soda ma kahi o 150 kilocalories, a aneane pau loa kēia mau calorie i ke kō - maʻa mau ka syrup kānana fructose kiʻekiʻe. Ua like kēia me 10 teaspoons o ke kō kō.
Inā inu ʻoe ma ka liʻiliʻi i hoʻokahi kini o kēia inu i kēlā me kēia lā a i ka manawa like ʻaʻole e hōʻemi i kāu lawe ʻana i ka calorie mai nā kumuwaiwai ʻē aʻe, e loaʻa iā ʻoe ma kahi o 4-7 kilokika i kēlā me kēia makahiki.
ʻO ka palaʻai a me nā meaʻai ʻē aʻe
Ke koho ʻana i nā meaʻai āpau ʻole i mālama ʻia no ka ʻaina kakahiaka (e like me ka ʻāpala, kahi pola oatmeal, a i ʻole nā meaʻai ʻē aʻe i loaʻa kahi papa inoa pōkole loa o nā mea hoʻohui) hiki ke kōkua i ka pale ʻana iā ʻoe iho mai ka kō kō. Minamina, nui nā meaʻai o ke kakahiaka, e like me nā cereala ʻaina kakahiaka, nā kīʻaha palaoa, ka momona oatmeal, a me nā mea i hoʻomoʻa ʻia, hiki ke loaʻa i nā kō he nui i hoʻohui ʻia.
Pehea e ʻike ai i ke kō i hoʻohui ʻia ma kahi lepili
ʻO ka helu ʻana i ke kō i hoʻohui ʻia i ka papa inoa mea hoʻohui hiki ke lilo i kahi ʻimi hoʻokolokolo. Hūnā ʻo ia ma lalo o nā inoa lehulehu (ʻoi aku ka nui o kā lākou helu i 70). Akā ʻoiai kēia mau inoa āpau, hoʻopili ʻia kou kino i ke kō i hoʻohui ʻia ma ke ala like: ʻaʻole ia e ʻokoʻa ma waena o ke kō kō, ka meli, dextrose, a me ka syrup syiki. Hiki paha i nā mea hana meaʻai ke hoʻohana i nā mea ʻono i terminologically pili ʻole i ke kō (a ʻo ka huaʻōlelo "kō" e pili wale ana i ka papa kō a i ʻole ka sucrose), akā ʻo kēia nā ʻano kō a pau i hoʻohui ʻia.
Ma lalo iho nei kekahi o nā inoa i hoʻohui i nā ʻili kō i nā lepili:
- agave nectar,
- wai kō kōkō,
- malt syrup,
- Sugar kō,
- fructose,
- syrup maple,
- nā aniani ohe,
- concentrates wai huaʻai,
- molakeke,
- kō kō,
- glucose,
- ke kō i hoʻomaʻemaʻe ʻole ʻia,
- mea hoʻomoʻo kulina,
- kiʻekiʻe syrup kānana fructose,
- sucrose,
- syrup kānana,
- ka meli,
- syrup,
- fructose crystalline,
- kō kō kō,
- dextrose,
- maltose.