Contents
1. He aha ke kō?
ʻO ke kō he kumu pono i ka huaʻai carbohydrate maʻalahi a he kumu ia o ka ikehu wikiwiki. Lawe mai ia i nā pilikia hou aʻe ma mua o ka maikaʻi, akā hiki i ka paʻakikī ke hāʻawi i nā mea he nui.
E like me kāu e ʻike ai, hoʻohana malu ʻia ke kō i ka meaʻai e like me nā mea hoʻonui i ka ʻono o nā kīʻaha like ʻole.
2. Ka hōʻino ʻana i ka ʻai kō.
ʻIke a hōʻoia ʻia ka ʻino o ke kō i kēia mau lā e nā noiʻi ʻepekema he nui.
ʻO ka pōʻino nui loa o ke kō i ke kino, ʻo ia nō, nā maʻi e hoʻonāukiuki ai. Diabetes, momona, maʻi maʻi maʻi ...
No laila, ʻaʻole ia e koi ʻia e ʻoi aku i ka nui o ke kō i kēlā me kēia lā.
Ua hoʻohālikelike nā biologists o ʻAmelika i kahi mea hōʻalo nui i nā meaʻono me ka wai ʻona, ʻoiai ʻo kēia mau mea ʻona e pili ana i ka nui o nā maʻi maʻi mau.
Eia nō naʻe, ʻaʻole pono ʻoe e hoʻopau loa i ke kō mai ka papaʻai - hānai ia i ka lolo a pono no ke kino e holo pono. He aha ke ʻano o ke kō e kūkā ʻia - e haʻi hou aku wau iā ʻoe.
3. Ka helu o ke kō i kēlā me kēia lā no ke kanaka.
ʻAʻole hiki ke pane ʻole i ka nīnau - he aha ka helu palekana o ka ʻai kō i kēlā me kēia lā no ke kanaka. Aia ia i nā helu he nui: ka makahiki, ke kaupaona, ke kāne, nā maʻi e kū nei a me nā mea hou aku.
Wahi a ka noiʻi a ka American Heart Association, ʻo ka ʻai nui o kēlā me kēia lā no ke kanaka olakino a me ke kanaka hana he 9 teaspoon o ke kō no nā kāne a me 6 mau teaspoon no nā wahine. Hoʻopili kēia mau helu i nā kō a me nā mea ʻono ʻē aʻe i pau i kāu mau meaʻai i kāu hana (e laʻa, ke hoʻohui ʻoe i ke kō i ke kī a i ʻole kope) a i hoʻohui ʻia ma laila e ka mea hana.
No ka poʻe i kaona kaupaona a diabetic, pono e pāpā ʻia ka mālama ʻana i nā meaʻai me nā kō a me nā mea ʻono a i mālama ʻia i ka liʻiliʻi. Hiki i kēia hui o ka poʻe ke loaʻa i kā lākou kō kō mai kā nā meaʻai olakino i loaʻa nā sukars kūlohelohe, no ka laʻana, mai nā hua a me nā mea kanu. Akā ʻaʻole kēia manaʻo he hiki i kā lākou hoʻohana i nā nui palena ʻole.
Eia nō naʻe, pono i kahi kanaka olakino e ʻai i nā meaʻai āpau āpau, ʻoi aku iā lākou ma mua o ke kō a me nā meaʻai i hana ʻia me ka ʻoihana.
Ma ka awelika, ʻai ke kanaka ma kahi o 17 punetēkē o ke kō i ka lā. A ʻaʻole pololei, akā ma o nā kīʻaha i kūʻai ʻia, nā mea inu carbonated sugary, sausages, sopa koke, yoghurts a me nā huahana ʻē aʻe. ʻO kēia nui o ke kō i ka lā ua piha i nā pilikia olakino.
I ʻEulopa, ʻokoʻa ka ʻai ʻana o ke kō e nā mākua mai kēlā me kēia ʻāina. A helu ia no, ʻo kahi laʻana, 7-8% o ka nui o ka loaʻa o ka calorie i Hungary a me Nolewai, a 16-17% ma Sepania a me UK. Ma waena o nā keiki, ʻoi aku ka kiʻekiʻe o ka ʻai - 12% ma Denmark, Slovenia, Suède a aneane 25% ma Pokukala.
ʻOiaʻiʻo, ʻai ka poʻe noho kūlanakauhale i ke kō ma mua o ka poʻe noho kaiāulu. Wahi a nā manaʻo hou loa mai ka World Health Organization, pono ʻoe e hōʻemi i kāu lawe ʻana i ka "sugar free" (a i hoʻohui ʻia i ke kō) a ʻoi aku ka liʻiliʻi ma mua o 10% o kāu hana o ka ikehu i kēlā me kēia lā. ʻO ka hōʻemi ʻana ma lalo o 5% i kēlā me kēia lā (e like me ka 25 gram a i ʻole 6 teaspoons) e hoʻomaikaʻi ai i kou olakino.
ʻO ka pōʻino nui loa i kau ʻia e nā mea inu kō, ʻoiai lākou e lawe wikiwiki nei i ke kō i loko o ke kino.
4. Pehea e ʻoki ai i ka lawe kō. He aha e pani ai.
Akā pehea inā ʻaʻole hiki iā ʻoe ke kaupalena i kāu lawe kō i ka nui i koi ʻia i kēlā me kēia lā? E nīnau iā ʻoe iho i kahi nīnau: mākaukau maoli paha ʻoe e hāʻawi manawaleʻa i ka "kauā kō", a, e makaʻu nei i kou olakino ponoʻī, e hāʻawi i ka makemake i ka leʻaleʻa manawa? Inā ʻaʻole, ʻōlelo wau iā ʻoe e huki iā ʻoe iho a hoʻomaka i ka hoʻololi ʻana i kou ʻano i ka mea āu e ʻai ai i kēia manawa.
- No ka hōʻemi ʻana i kāu ʻai kō, e hoʻāʻo i ka ʻai detox 10 lā. I loko o kēia mau lā, pono ʻoe e haʻalele i nā meaʻai āpau i loaʻa i ke kō, a i ka manawa like nā huahana dairy a me ka gluten. E kōkua kēia iā ʻoe e hoʻomaʻemaʻe i kou kino a hoʻopau i ka addiction.
- ʻOi aku paha kāuʻai kō i kahi denominator ʻoluʻolu inā hiamoe ʻoe. Hōʻike ka noiʻi ʻaʻole lawa ka hiamoe no nā hola ʻelua wale nō e hoʻonāukiuki i ka ʻiʻini no nā mea ʻaihue wikiwiki. ʻO ka hiamoe lawa e maʻalahi ai ka makemake ʻana i ke kō. Ke lawa ʻole ko mākou hiamoe, hoʻāʻo mākou e hana no ka nele o ka ikaika a hiki i ka meaʻai. A ʻo kahi hopena, overeat mākou a loaʻa ke kaupaona, kahi mea pono ʻole ai kekahi.
- Me ke kānalua ʻole, hoʻonui ʻia ko mākou ola i kēia lā me ke koʻikoʻi. Hoʻopiha kēia me ka ʻoiaʻiʻo e piʻi ka pae o ka cortisol i loko o ko mākou kino, e hoʻoulu ai i ka ʻai ʻole. ʻO ka mea pōmaikaʻi, aia kahi hopena, a maʻalahi ia. Kūkā nā ʻepekema i ka hoʻomaʻamaʻa ʻana i ka hanu hohonu. Hoʻolilo wale i mau minuke hanu hohonu, a me kahi aʻalolo kūikawā - ke aʻalolo "vagus" - e hoʻololi i ka papa o nā kaʻina hana metabolic. Ma kahi o ka hoʻokumu ʻana o nā waihona momona ma ka ʻōpū, e hoʻomaka ia e puhi iā lākou, a ʻo kēia nō ka mea āu e pono ai.
ʻO ke kō, nā pono a me nā mea hoʻopōʻino e hoʻomaopopo pono ʻia e kahi kanaka o kēia ao, ʻaʻole pono e lilo i lāʻau lapaʻau. Maikaʻi nā mea āpau i ka hoʻohaʻahaʻa, a ʻo ka hoʻohana ʻana i kahi huahana palekana ʻole ʻoi aku ia.
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E nānā i kahi wikiō e pili ana i ke kō i hiki iā ʻoe ke ʻai i kēlā me kēia lā. https: //www.youtube.com/watch? v = F-qWz1TZdIc