ʻO ka kō i loko o nā huaʻai a me nā mea kanu

ʻO ka ʻoiaʻiʻo he ʻino ke kō i ʻike ʻia i kēlā me kēia kanaka, ma ka liʻiliʻi iki, e ukali i kāna papaʻai ponoʻī, a, i ke kumu, he kūpaʻa ia o kahi nohona olakino. A hoʻopahū maoli ka pāpāho iā mākou me nā moʻolelo e pili ana i ka makaʻu o ke kō i ke olakino a me nā ʻōlelo aʻo e pale aku ai i nā mea momona.

Ma hope o kekahi mau makahiki o ke aʻo ʻana i ka meaʻai a me kona hopena i ke olakino a me ka manaʻolana o ke ola, ʻike wau ʻo ke kō kekahi o nā ʻenemi meaʻai nui o ke kanaka hou. Eia naʻe, ʻaʻole maopopo ka hapa nui o mākou i ke ʻano o ke kō, i ka nui, ma lalo o ka inoa a me nā huahana e pōʻino ai ke olakino.

ʻO kahi laʻana, nui wale ka meli aloha ma mua o ka tandem o glucose a me fructose (aia ma kahi o 65% o lākou i ka mea ʻono). Aia i loko o ke kīʻaha o ka soda kalepa kaulana he 10 teaspoon o ke kō. A ʻo ka nui o ke kō i ka 100 g o ka pā pala wai he 5-10 g. Pīhoihoi paha ʻoe? Ke noʻonoʻo nei inā he kō i nā hua? ʻOiaʻiʻo nō! Akā ʻaʻole hana ʻia ke kō i ka like.

Nīnau ka hapa nui o kaʻu poʻe heluhelu inā he ʻino nā hua (ma hope o nā mea āpau, waiwai ka hapanui o lākou i ke kō), kahi e nui ai ke kō, a ma kahi e liʻiliʻi ai, ehia nā hua e hoʻopau ʻia i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino a me ka nui o ka pūhaka. . No laila, ua hoʻoholo wau e paʻi i kēia ʻatikala, ka mea, lana koʻu manaʻo e kōkua ia e ʻike.

He aha ke kō i nā huaʻai a me nā mea kanu

Aia kahi kiko e wehewehe ʻole ai ka pāpāho a me nā ʻoihana olakino: ʻo ke kō i loaʻa i nā meaʻai āpau he olakino a pono ia no mākou. ʻO ke aloha no nā mea ono, pili i ke kanaka ma ke ʻano, i manaʻo ʻia e mālama i ke olakino.

Hiki iā ʻoe ke kinai i kou ʻiʻini kūlohelohe no nā mea momona me nā huaʻai a me nā hua i loko o ko lākou ʻano maoli. ʻO kaʻu e ʻōlelo nei nā mea kanu holoʻokoʻa, ʻaʻole ka wai (i kaomi hou ʻia), puree a i ʻole. ʻAʻohe wale nā ​​huaʻai i loko o ka fructose wale nō, akā ʻo ka fiber, nā wikamina, nā minelala a me nā mea kemika koʻikoʻi e pono a pono no ke kino.

E hoʻomanaʻo he monosaccharide ka fructose. Ua ʻike ʻia ka huaʻōlelo "fructose" i ka waena o ke kenekulia 390 - ua hoʻomaka ka chemist Miller e hoʻohana iā ia e kuhikuhi i ke kō i nā hua. Loaʻa ka Fructose i kahi ʻano kūlohelohe a kūlohelohe i nā huaʻai, nā mea kanu, nā hua, nā aʻa. ʻO ka hoʻohana ʻana i kēia mau huahana me ka fructose i ka haku mele, ua piha ke kanaka i ka ikehu. Eia nō naʻe, pono e hoʻomanaʻo ʻia ʻoiai ʻo ka fructose a me ka glucose ka nui o nā calorie (ma kahi o 100 kcal no XNUMX g), ʻoi aku ka liʻiliʻi o ka fructose. ʻO ia hoʻi, pono ʻoe e ʻai i nā huahana hou aku me ia i ka haku mele i mea e manaʻo ai i ka manaʻo i makemake ʻia o ka satiety. A maikaʻi nā mea a pau, akā hiki i ko mākou kino ke mālama i ka ikehu "ma kahi mālama" (ma ke ʻano o nā waihona momona), a hiki ke hoʻololi i ka fructose i ke ake. Akā ʻo kēia "makana" no ke kino he mea ʻino loa ia - e like me ka waiʻona, hōʻoia nā mea noiʻi Sepania.

ʻO ia ke kumu o ka ʻike e pili ana i ke kō i ka hua i mea nui no ka poʻe āpau e mālama i ko lākou nani a me ke olakino.

ʻO nā pōmaikaʻi a me nā hōʻino o ke kō i nā hua, nā hua a me nā mea kanu

Ma hope o kēia ʻike, mai wikiwiki e kāpae i nā kumu kūlohelohe o fructose mai kou kino. ʻAʻole maʻalahi nā mea āpau. ʻO kahi laʻana, ua ʻōlelo ka mea hoʻomohala o ka papahana Back2Fitness Sam Yasin ʻaʻole ʻo ia i kūpono i ka poʻe e lilo ana ka paona e hāʻawi i nā hua, nā mea kanu a me nā hua. Wahi a kahi mea hoʻomaʻamaʻa hoʻoikaika kino, ʻoi aku ka maikaʻi o ke kīʻaha o nā hua ma mua o ka hōʻino mai ke kō i hoʻokomo ʻia i kā lākou ʻano.

Maʻalahi loa ka wehewehe ʻana no kēia: me ka hoʻohui i nā kō, nā lau, nā hua, nā hua, nā aʻa i loko o kahi nui o nā wikamina, nā minelala a me nā mea pono ʻē aʻe. A hiki i kekahi o nā laʻana ke kaena i ka loaʻa ʻana o nā phenol i ka hoʻohui ʻana (hiki i kēia mau antioxidants ke hoʻoliʻiliʻi nui i ka makaʻu o ka maʻi ʻaʻai a me nā maʻi maʻi maʻi maʻi).

Lawe i kahi maiʻa. ʻAe, ʻo ka maiʻa kahi hua nui-kalori kiʻekiʻe (91 kcal no 100 g), kahi o ka mahele o nā hua me kahi kō kō (12 g kō i kēlā me kēia 100 g huahana). Akā loaʻa iā ia kahi nui o ka magnesium a me ka potassium. A potassium, e like me kāu e ʻike ai, hiki ke hōʻemi i ka hopena o ka hahau ʻana e 21% (ke ʻai ʻoe ma kahi o 3 maiʻa). Loaʻa i ka maiʻa ka tryptophan, kahi amino acid kahi e loaʻa ai ka hormone o ka hauʻoli, ka hauʻoli a me ka hōʻoluʻolu, serotonin. Eia hou, waiwai ka maiʻa i ka fiber, ma muli o ia mea e kōkua ai i ka maʻamau i ke kaʻina hana hoʻomaʻemaʻe o ka ʻōpū.

He hoʻopaʻapaʻa koʻikoʻi hou aʻe mākou "no" ka ʻai ʻana i nā mea kanu, nā huaʻai, nā hua - ʻo kēia mau huahana "kūlohelohe" ka nui o ka wai a me ka fiber, a ʻoi aku ka haʻahaʻa o ke kō ma mua o nā huahana i hoʻomaʻemaʻe ʻia.

ʻO ke kō i ka "ʻōpala maoli" a me ke kō i hoʻomaʻemaʻe ʻia: he aha ka ʻokoʻa

I ka hoʻāʻo e hana i kā lākou huahana i makemake nui ʻia, e hoʻohana ana nā mea hana mea ʻai i kā mākou kūmole kō maoli i kahi ala i hoʻomaka ai e hana iā mākou i kahi ʻino he nui. ʻO ka ʻoiaʻiʻo i ka wā o ka hoʻomaʻemaʻe / hoʻomaʻemaʻe i ke kaʻina hana, ke lawe ʻia ke kō mai kāna "ʻōpala maoli", nalowale ka wai, puluniu a ʻaneʻane kokoke i nā meaola a me nā mea ʻē aʻe. ʻO nā mea i koe o ka "kit mua" ke kō a me ke kō wale.

Hoʻohui nā mea hana meaʻai i kēia mau kō a paʻa a ʻono hoʻi i ka ʻaneʻane o nā meaʻai āpau - ka berena, kaʻaila kawa, nā mea ʻono, nā wai momona. A ʻo kahi hopena, hoʻouka pinepine ʻia ka meaʻai i hoʻopihapiha ʻia me nā kō i hoʻohui ʻia me nā momona momona, ka paʻakai, nā mea mālama a me nā kala. ʻAʻole maikaʻi kēia mau mea āpau no nā ʻano kumu like ʻole, ʻaʻole wale nā ​​kō i hoʻohui ʻia.

I ka hoʻāʻo e hana i kā lākou huahana i makemake nui ʻia, e hoʻohana ana nā mea hana mea ʻai i kā mākou kūmole kō maoli i kahi ala i hoʻomaka ai e hana iā mākou i kahi ʻino he nui. ʻO ka ʻoiaʻiʻo i ka wā o ka hoʻomaʻemaʻe / hoʻomaʻemaʻe i ke kaʻina hana, ke lawe ʻia ke kō mai kāna "ʻōpala maoli", nalowale ka wai, puluniu a ʻaneʻane kokoke i nā meaola a me nā mea ʻē aʻe. ʻO nā mea i koe o ka "kit mua" ke kō a me ke kō wale.

Hoʻohui nā mea hana meaʻai i kēia mau kō a paʻa a ʻono hoʻi i ka ʻaneʻane o nā meaʻai āpau - ka berena, kaʻaila kawa, nā mea ʻono, nā wai momona. A ʻo kahi hopena, hoʻouka pinepine ʻia ka meaʻai i hoʻopihapiha ʻia me nā kō i hoʻohui ʻia me nā momona momona, ka paʻakai, nā mea mālama a me nā kala. ʻAʻole maikaʻi kēia mau mea āpau no nā ʻano kumu like ʻole, ʻaʻole wale nā ​​kō i hoʻohui ʻia.

Pākuʻi kō

ʻO ka liʻiliʻi o ke kō i hoʻohui ʻia, keu hoʻi inā he homemade ka meaʻai, ʻaʻole ia e pilikia i ke olakino koʻikoʻi. ʻO kahi laʻana, ke koi aku nei ka ʻAhahui Puʻuwai ʻAmelika ʻaʻole e ʻoi aku i kēia nui o ke kō i hoʻohui ʻia i kēlā me kēia lā.

- 6 mau teaspoon no nā wahine,

- 9 mau teaspoon no nā kāne,

- Nā teaspoon he 3 no nā keiki.

AKA !!! He mea nui loa e hoʻomaopopo i ke kō i loko o ko mākou kino ʻaʻole wale ke hoʻohui mākou i 2 teaspoons i kā mākou kīʻaha kope o ke kakahiaka. Loaʻa nā kō i hoʻohui ʻia ma kahi o nā meaʻai a pau i hana ʻia me ka hana, ʻaʻole wale nā ​​mea ʻono (e like me nā kuki), akā ʻo kekahi o lākou e:

• nā sausa no nā salakeke a me ka pasta,
• kēpau kēpau,
• mea ʻai māmā a pālahalaha,
• marinades,
• mea inu anu,
• kekahi mau huahana ʻiʻo i hana ʻia (sausage, sausages, bacon, ham),
• nā huahana waiū,
• ʻaina kakahiaka a me nā kī kī.

No laila, pono e noʻonoʻo i kēia mau huahana inā makemake ʻoe e hahai i nā ʻōlelo aʻoaʻo a ʻaʻole ʻoi aku ma mua o ka nui o ka hoʻohana ʻana i ke kō aʻu i wehewehe ai ma luna.

Eia kahi kiʻi liʻiliʻi e hōʻike ana i ka nui o nā kō i hoʻohui ʻia i loko o kekahi mau meaʻai:

ʻO ke kō i nā mea kanu

ʻAe, he vegetarian "i ke kino" ʻoi aku ka ʻokoʻa ma mua o ke kānāwai. Eia nō naʻe, ʻaʻole ia he kumu no ka ʻai ʻole ʻana o nā mea kanu, ka mea ʻole kaʻai nui o nā mea ʻai. Aia ʻo Fructose i loko o nā mea kanu, akā ʻo ka mea pinepine he hapa liʻiliʻi o ke kō a i ʻole ka waena. ʻAʻole nui nā mea kanu me kahi kō nui (e laʻa me nā beets i hoʻolapalapa ʻia, nā tōmato cherry, nā kāloti, nā ʻakaʻakai ka nui o nā kō. Waiwai nā mea kanu i ka fiber, e ʻae ai iā lākou e omo mālie. A ʻokoʻa, paʻakikī loa e ʻai i ka nui o nā lau maka.

Akā me nā mea kanu i hoʻoponopono ʻia thermally, ʻokoʻa ke ʻano. Ke kuke, hoʻomoʻa, ʻai ʻana, luku ʻia ka fiber i ka meaʻai a i kēia manawa lilo ke kino i ka "regulator" o ka pae kō glucose a me ka omo ʻia ʻana o nā mea ʻaihā, ka "accelerator" o ka metabolism. Ma muli o kēia, ʻaʻole pono ʻoe e hāʻawi i nā mea kanu i hana ʻia (ʻoi aku, no ka nele o ka nui o nā ʻākena i makemake ʻia, ʻaʻole hiki i nā poʻe āpau ke hoʻolaki i nā meaʻai māmā), he mea nui ia e ʻike i kā lākou papa kuhikuhi glycemic.

ʻO ka papa kuhikuhi glycemic kahi ana o ka helu i lawe ʻia ai nā mea ʻaʻā i loko o ka meaʻai a hoʻonui i nā pae kō glucose. Hiki i nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe ke hāpai koke i nā pae kō kō, ʻoiai nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa e hana mālie a "liʻiliʻi".

ʻO nā hua kō haʻahaʻa

ʻAʻole ʻoe e ʻike i nā huaʻai i kūpono ʻole i ka momona a ʻaʻohe kō. Akā aia nā hua me ka liʻiliʻi o ke kō. ʻO nā mea, no nā kumu olakino, pono e hōʻemi i ka nui o ke kō a lākou e ʻai ai, a ʻo ka poʻe e moemoeā e lilo ana ka paona a i ka manawa like ʻaʻole makemake lākou e hoʻonele iā lākou iho i ka mea ʻono ma ke ʻano o ka salakeke hua, makemake lākou e ʻahaʻaina ma luna o lākou.

Kālika

Hoʻomaopopo paha ka poʻe āpau i ke ʻano o ka wā kamaliʻi, i kahi mahana kiʻekiʻe, ua hoʻokuʻu ʻia ko mākou mau mākua iā mākou me kahi mea inu wela me nā cranberry. ʻAwaʻawa loa kēia inu, akā ma hope o ke kakahiaka, me he mea lā e ka hoʻokalakupua, hoʻomaikaʻi ʻia ke kūlana olakino. E pili ana i ka wikamina C a me ka tannin. ʻO ka wai wai, inu huaʻai, syrup, jelly cranberry - pale nui ʻana i nā anu. Hoʻohui ʻia, loaʻa i kēia mau mea inu nā tonic waiwai āpau. A me kēia āpau me ka palena iki o ke kō i ka haku mele.

Lemon a me ka lime

ʻO kēia nā hua me ke kō kō. ʻO nā "ʻohana" ʻelua i waiwai i nā huaora C, B, A, loaʻa ka phosphorous, ka hao, ka calcium a me nā mea pono he nui ʻē aʻe. Inā ʻoe e noʻonoʻo ʻo kāna ʻano nui o ka hana e leʻaleʻa i ke kakahiaka, e hāʻawi ana i kahi "sourness" i ke tī, a laila kuhihewa ʻoe. ʻO ka lime a me ka lemon e koi pinepine ʻia e nā poʻe loea e hoʻokomo i kāu papaʻai no ka pale ʻana i nā maʻi maʻi maʻi, a me ka mea e hoʻomaikaʻi ai i ke olakino o nā niho a me ka waha o ka waha (mahalo i ka calcium a me ka phosphore). Hoʻokahi wale nō "akā": ʻo ka lime a me ka lemon ka mea liʻiliʻi o ke kō i ka hoʻohui, akā hiki i kēia mau meaʻai ke hoʻonui i ka makemake.

Strawberries

Hiki ke kapa ʻia ʻo Strawberry kekahi o nā mea hoʻopaʻa moʻolelo "berry" e pili ana i ka ʻike o nā vitamina, nā minelala a me nā meaola. Waiwai ka Strawberry i nā huaora B, wikamina C, hao, calcium, a me ka sodium. I ka manawa like, haʻahaʻa ia i ke kō, a hiki ke hoʻohana ʻia i kēlā me kēia ʻano a me nā ipu.

Kiwi

Ke nīnau ʻia kahi o nā meaʻai i loaʻa ka kō kō, e ʻōlelo maoli nā loea i nā kiwi. Ma waho aʻe o ka mea i loko o kēia hua i kahi nui o ka wikamina C (ʻo ia hoʻi, ʻo kiwi kahi mea hakakā kūʻē i nā anu), ʻo kona wai he antioxidant kūlohelohe. A hiki ke hoʻopau ʻia ke kiwi me ka maʻi kō. Wahi a nā ʻepekema hiki i kēia huahana ke mālama i ka "curve sugar" i kahi pae kūpono.

ʻOhi

ʻO Raspberries, e like me nā strawberry, kaena i kahi papa inoa o nā wikamina, nā minelala a me nā meaola i loko o ka hui: wikamina C, B3, B9, E, PP, potassium, magnesium, calcium, chlorine, anthocyanin waiwai (hoʻoikaika i nā capillaries). ʻO ia ke kumu o nā raspberry kahi meaʻai ʻono a palekana hoʻi no ke kiʻi, a me kahi lāʻau lapaʻau piha, inā pono.

ʻO nā hua kō kiʻekiʻe

ʻOiaʻiʻo, ʻaʻole pono ʻoe e hoʻopau loa i nā hua me kahi kō kō nui mai ka papaʻai. ʻO lākou, e like me kā lākou "mea hoʻokūkū" ʻoi aku ka momona, kahi hale waiho o nā wikamina. Eia nō naʻe, kiʻekiʻe ko lākou papa kuhikuhi glycemic. ʻO kēia ke kumu ma hope o ka ʻai ʻana i kēlā mau huaʻai, piʻi aʻe ka pae kō kō i kahi wikiwiki. ʻLelo aku ka poʻe loea i ka poʻe diabetic e hoʻoliʻiliʻi i ke kū ʻana o kēia mau huaʻai i ka papaʻai (a i kekahi manawa e hōʻole loa iā lākou), a ʻo ka poʻe makemake e lilo i ka paona e ʻai iā lākou i nā mea liʻiliʻi a ʻoi aku ke kakahiaka.

ʻO nā hua

ʻO nā fiku he hua kupaianaha. Ma ka lima hoʻokahi, nui nā kō o loko. Akā ma ka ʻaoʻao ʻē aʻe, akā ʻo nā hua ego (ke kamaʻilio nei mākou e pili ana i nā fiku hou) hiki ke hoʻohaʻahaʻa i nā pae glucose i ke koko. No nā fiku maloʻo, ʻoi aku ka nui o nā kō i loko o lākou ma mua o nā mea hou. Hoʻohui, loaʻa i nā hua maloʻo ka nui o ka fiber.

ʻO ka hua waina

Eia ka pane i ka nīnau - nā huahana hea ka nui o ke kō. ʻO kēia berry, a me ka pomegerane, nā lā, ka maiʻa, nā hua puaʻa, kekahi o nā mea hoʻopaʻa moʻolelo no ka nui o ke kō i ka hoʻohui. Hoʻohui, kekahi o ka "hua waina" fructose i hū ʻia e nā koʻohune i loko o nā ʻōpū (ʻo ia ke kumu, ma hope o ka ʻai ʻana i kēia berry, aia paha he ʻano bloating).

A ma ka ʻaoʻao ʻoluʻolu, waiwai nā hua waina i nā huaora A, C, E, B6, folates, phosphorus, flavonoids. ʻO kēia mau mea kanu mea kanu he antioxidants ikaika. ʻO ia ke kumu e koi ʻia ai nā hua waina (ʻelua ma ke ʻano "live" a i ka hoʻohui ʻana o nā cosmetics) i mea pale i ka ʻelemakule ʻōpio.

Mango

ʻLelo lākou he ʻelua mango i ka lā kahi pale maikaʻi loa i ka maʻi ʻaʻai. Aia ma mua o 55 mau ʻano mango ma India a me Sri Lanka, a ʻike kēlā me kēia o lākou i ka noi i ka kuke ʻana a me ka lāʻau. Nui nā huaʻai Mango i ka wikamina C, nā wikamina B, D, E. a eia kekahi, nui ka nui o kā lākou o ka puna, ka hao, ka phosphore a me nā amino acid. Akā loaʻa pū ka mago i kahi nui o nā kō.

lichee

ʻAe, ʻaʻole i loko o kēia huahana ka nui o ke kō, akā e haʻi maoli kahi loea iā ia e kamaʻilio e pili ana i nā hua i loaʻa ka nui o ke kō. ʻAʻole makemake nui ʻia kēia hua paʻakikī ma Russia. ʻO ka ʻoiaʻiʻo he paʻakikī loa e mālama a lawe aku iā ia. Akā inā ua laki ʻoe e lilo i mea nona ka "plum Kina", e hoʻomanaʻo me ka nui o ka pono (ʻo nā maʻi ʻaʻole mālama ʻia e nā kauka Kina me ke kōkua o ka līke), loaʻa i ka līke ka nui o ke kō. .

Cherry

Me kahi ʻāpana maikaʻi o ke kō, loaʻa i nā cherry nā huaora he nui i kūpono i ka wā hāpai a me ka lactation - no ka laʻana, C, nā wikamina o ka hui B, PP, E, K. Eia hou, waiwai nā cherry i nā coumarins a me nā oxycoumarins, no ia mea he mea pale lākou no ka hoʻokumu thrombus.

ʻO ka papa ʻaina kō i nā huaʻai a me nā mea kanu

ʻO ka ʻike ʻana i ka nui o ke kō i loko o ka hua e lilo i mea maikaʻi ʻaʻole wale no ka poʻe me ka maʻi diabetes, nā wahine hāpai, a i ʻole nā ​​mea aloha o ka nohona olakino. ʻIke kēlā me kēia o mākou i ka "formula" o ke kuʻikahi: pono ka lawe ʻana o nā calorie i ka hoʻolilo, a makemake kēlā me kēia o mākou, inā ʻaʻole e kūlike i nā canons o kēia wā o ka nani, a laila e olakino a hiki ke hana.

ʻIke pinepine ʻia ka hua ma ke ʻano he nutritious loa - me he mea lā e loaʻa ana nā pua waina i waena o nā pāʻina. ʻOiaʻiʻo, ʻaʻohe mea weliweli e kū mai, ʻo ka calorie ʻike wale o kāu papaʻai i kēlā me kēia lā e hoʻonui. Aia i loko o kahi liʻiliʻi o nā hua waina nā 50-60 kcal. A i mea e puhi ai i kēia mau calorie loa, pono ʻoe e hele wāwae ma kahi o 1,5 km i ka wikiwiki.

Paipai ka American Heart Association i ka 26 gram o ke kō i kēlā lā i kēia lā no nā wahine a 10 mau gram no nā kāne. E hoʻomanaʻo i kēia i ka manawa aʻe e noi ai kou ʻuhane i kahi salakeke hua.

Hiki iā ʻoe ke ʻike i nā hua i ka papa ma lalo me kahi kō kō haʻahaʻa, a kiʻekiʻe.