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Me he mea lā hiki ke maʻalahi ke kūʻai ma kahi o ka jam kuʻuna (me ke kō i hoʻohui ʻia, ʻoiaʻiʻo) ka jam me kahi palapala nani a haʻaheo hoʻi "me ka ʻole o ke kō"? Me he mea lā iā mākou no ka mea ʻaʻohe o ka kō i hoʻohui ʻia i ke kō, a laila loaʻa iā mākou kahi huahana i mea maikaʻi ʻole i ke kiʻi a me ke kino holoʻokoʻa. Akā, e like me ka mea i hoʻohuli ʻia, loaʻa pū kēia lele i ka lele i loko o ka hamo, a ua kapa ʻia ia he pani kō.
ʻO ke pani pani kō, a ʻaʻole maopopo leʻa ʻia ka mea ʻino, he huahana i makemake nui ʻia ma ka papa ʻaina o ka poʻe e mālama nei i ko lākou kiʻi. Me he mea lā ʻaʻole maikaʻi loa ia a pono pū kekahi. ʻIno ʻo ia, ʻono a hoʻokiʻekiʻe ʻaʻole kiʻekiʻe o nā calories e like me ke kō maʻamau. Eia naʻe, ʻaʻole maʻalahi nā mea āpau. Pehea e hōʻike ʻia ai ka ʻino o kahi kō pani? Ke omo, hāʻawi nā ʻōpū ʻono i kahi hōʻailona. Ke komo ka mea momona i loko o ke kino, hoʻomaka kahi hana ʻoi loa a ikaika o ka insulin. I kēia hihia, hāʻule ke kō kō, a hāʻawi ʻole ʻia nā kāhūhā no ka ʻōpū.
He aha ke kō
Inā hoʻomanaʻo mākou i ka papa kumu o ke kemika o ke kula, a laila kapa ʻia ka mea sukamosa ke kō. Loaʻa iā ia kahi ʻono momona a, i ka manawa like, hiki ke hoʻoheheʻe maikaʻi ʻia i ka wai (i kēlā me kēia mehana). ʻAe kēia mau waiwai i ka sucrose e lilo i mea pono ma mua o nā alo āpau - ʻai ʻia ma ke ʻano he mono-a, a ma ke ʻano he kīʻaha constituent.
Inā ʻeli ʻoe i kahi hohonu, hiki iā ʻoe ke hoʻomanaʻo i ka hilinaʻi ʻana i ke ʻano kemika, ua hoʻokaʻawale ʻia ke kō i nā hui he nui: monosaccharides, disaccharides, polysaccharides.
Nā Monosaccharides
ʻO kēia nā mea maʻalahi o kēlā me kēia ʻano kō. ʻO kā lākou hiʻohiʻona hiʻohiʻona, ke komo ʻana i ke kino, wāwahi lākou i nā mea, a laila ʻaʻole e decompose a noho mau ʻole. ʻO nā monosaccharides kaulana loa he glucose a me fructose (ʻo ka fructose kahi isomer glucose).
Nā disaccharides
E like me ka inoa e hōʻike nei, he mea i hana ʻia e ka hoʻohui ʻana i ʻelua monosaccharides. ʻO kahi laʻana, sucrose (loaʻa iā ia nā monosaccharides - hoʻokahi mole glucose a me hoʻokahi mole fructose), maltose (ʻelua mau mole glucose) a i ʻole lactose (hoʻokahi mole glucose a me hoʻokahi mole molactose).
polisaharidы
ʻO kēia nā mea momona momona mole mole i komo i kahi nui o monosaccharides. ʻO kahi laʻana, starch a fiber paha.
ʻO ka kōpaʻa he kōmiʻopa kūpona kiʻekiʻe (380-400 kcal no 100 g), ka mea e ʻoluʻolu e ke kino. I ka manawa like, ke kō i kekahi ʻano a i ʻole kekahi (kūlohelohe, hoʻohui ʻia, hūnā ʻia) e ʻaneʻane i kēlā me kēia huahana meaʻai e ulu ana i ka māla a i ʻole ke kali nei i nā ʻeheu ma ka waihona supermarket.
He aha nā mea pani kō
ʻO ka nīnau "He aha ka mea pani kō" a "He mea ʻino kahi pani kō" i loko o ke kanaka ma kahi o ka manawa like. ʻO ka maʻamau, hele mai ka poʻe i kahi pā kō ma nā hihia ʻelua: aia ʻoe ma ka papaʻai a mālama i kahi moʻolelo calorie koʻikoʻi, a i ʻole ma muli o kekahi mau pilikia olakino, ua ʻōlelo ka loea e hōʻemi i kāu kō, a i ʻole hoʻopau loa iā ia.
A laila ʻike ʻia kahi mea momona. ʻAʻole pono ʻoe i kahi ʻike hohonu e hoʻomaopopo ai he mea momona kahi mea i hiki ke lawe i kahi o ke kō i ka papaʻai. I ka manawa like, ʻaʻole maʻalahi ka hōʻaiʻē - ʻaʻohe mea hoihoi i ka hoʻololi ʻana i kahi awl no ke kopa, akā i ka hopena e loaʻa kahi huahana "hemolele" ʻoi aku. ʻO kāna mau waiwai e like me ke kō i hiki (ʻono momona, kiʻekiʻe solubility i ka wai), akā i ka manawa like, pono e loaʻa i kahi mau ʻano kūʻokoʻa kūʻokoʻa no ke kino (no ka laʻana, manaʻo ʻia he pani kō kahi. ʻaʻohe hopena maikaʻi ʻole ma ka metabolism carbohydrate).
ʻO kahi huahana me nā waiwai like i ʻike ʻia ma United States i ka hopena o ke kenekulia ʻumikūmāiwa. ʻO Saccharin, kahi a Konstantin Fahlberg i huki ai i ka nānā, ʻoi aku ka momona ma mua o ke kō (ʻoi aku ka maikaʻi o kēia i ka wā o ke Kaua Honua Mua). A i ka hala ʻana o kekahi mau makahiki he nui, ua hoʻolaha ka ʻepekema i ka honua holoʻokoʻa he make keʻokeʻo ke kō me kahi ʻono momona, ua ninini ʻia nā ʻano kō ʻē aʻe i nā lima o ka poʻe kūʻai.
Nā ʻokoʻa ma waena o ke kō a me nā mea pani
Ke hoʻoholo nei i kahi kō e pani ai e koho, pono ʻoe e hoʻomaopopo ʻo ke kumu nui o ke kō kō e hāʻawi i kahi kanaka i ka makemake o ka ʻono i ka waha, akā loaʻa me ka ʻole o ke kō. ʻO kēia ka ʻokoʻa nui ma waena o ke kō a me kāna mau mea pani: ʻoiai e mālama nei i nā ʻono o ke kō, ʻaʻohe mea i loaʻa i nā mea kūmole glucose i kāna hana.
Eia hou, ʻo nā "hoʻokūkū" no kahi hanohano o ka papaʻai kanaka e ʻike ʻia e ke kekelē o ka ʻono. Hoʻohālikelike ʻia i ke kō kō, ʻoi aku ka momona o ka ʻono o ka poʻe pani (ke kaukaʻi ʻia i ke ʻano o ka mea hoʻonanea, he ʻumi lākou, a i kekahi manawa he haneli mau manawa ka ʻoi aku o ke kō), hiki ke hōʻemi nui i kā lākou nui i loko o ke kīʻaha o kāu kope punahele. , a, e like me, ka ʻike calorie o ka pā (ʻo kekahi ʻano o ka hakahaka i loaʻa ʻole ka piha o ka calorie).
Nā ʻano mea ʻono
Akā ʻokoʻa nā mea kō i kēlā me kēia mea ʻaʻole wale ma ka waiwai o ka ikehu, akā, i ke kumu, i ke kumu (hana ʻia kekahi mau ʻano i loko o kahi keʻena hoʻokolohua, a ʻo nā mea kūlohelohe kekahi.) A ma muli o kēia, pili lākou i ke kino o ke kanaka ma nā ʻano like ʻole.
ʻO nā hakahaka kō kūlohelohe
- sorbitolHiki ke kapa ʻia ʻo Sorbitol he mea hoʻopaʻa moʻolelo i kona hoʻohana ʻana - hoʻokomo ikaika ʻia i loko o ka ʻoihana meaʻai (ka nau ʻana, nā huahana ʻiʻo semi-finished, nā mea inu ʻoluʻolu), a ma nā ʻoihana hoʻonaninani a me nā lāʻau lapaʻau. I ka wā mua, ʻaʻole ʻike ʻia ka poʻe i loaʻa i ka maʻi diabetes i ka nīnau "ʻo ke kō e koho ai" - ʻoiaʻiʻo, sorbitol! Akā ma hope iki, ua ʻike ʻia ʻaʻole i like ka lāʻau lapaʻau e like me ka mea i ʻike mua ʻia. ʻO ka mea mua, he kiʻekiʻe loa ka sorbitol i nā calorie, a ʻo ka lua, ʻaʻohe ona waiwai momona ikaika (ʻaneʻane 40% ka liʻiliʻi ma mua o ke kō). Eia kekahi, inā ʻoi aku ka nui o ka nui ma 40-50g, hiki iā ia ke hoʻoulu i ka nausea.
ʻO ka helu calorie o sorbitol ʻo 3,54 kcal / g.
- XylitolLawe ʻia kēia mea hoʻonanea maoli mai nā ʻūpala mai, nā koʻi kō, a me nā lāʻau birch. Ke hōʻeuʻeu nei ka hapa nui o ka poʻe no kēia ʻano kō kō no ka mea he haʻahaʻa ka papa kuhikuhi glycemic a he liʻiliʻi ka hopena ma nā kō kō kō, akā aia kekahi mau maikaʻi ʻole. Inā ʻoi aku ka maʻamau o kēlā me kēia lā e 40-50g, hiki iā ia ke hoʻonāukiuki i kahi ʻōpū huhū.
ʻO ka helu calorie o xylitol ʻo 2,43 kcal / g.
- ʻO Agave SyrupʻAno like ka syrup me ka meli, ʻoiai ʻoi aku ka liʻiliʻi o ka mānoanoa a me ka momona ma mua o ka huahana beekeeping. Loaʻa kahi papa inoa glycemic haʻahaʻa a Agave syrup a me kahi hiki ke hoʻoluʻu i nā meaʻai (a, kekahi - no ka mea he hiki ke hoʻoheheʻe maikaʻi ʻia ka huahana i ka wai) - ʻane ʻelua mau momona ma mua o ke kō. Akā ʻōlelo ʻia kēia mea mea momona e hoʻohana ma mua o 1-2 mau manawa i ka pule, a me ka poʻe e ʻeha nei i nā maʻi o ka pākī a me ke akepaʻa - a hōʻole loa.
ʻO ka ʻike calorie o agave syrup ʻo -3,1 kcal / g.
- ʻO SteviaʻAʻohe o kēia mea meaʻono maoli ma mua o ka wai o ka mea kanu i maʻa mau ma Central a me ʻAmelika Hema. ʻO kahi hiʻohiʻona kūʻokoʻa o kēia mea momona he mea momona ikaika loa (ʻo ka stevia extract he mau haneli mau manawa ka momona ma mua o ke kō. ʻOiai ke kumu kūlohelohe a me ka nele o nā calorie, ʻaʻole paipai nā poʻe loea i ka ʻae ʻia i kēlā me kēia lā o 2 mg no kg o ke kaumaha o ke kino. Eia hou, stevioside (ka mea nui o stevia) i kahi kikoʻī kikoʻī loa, no laila ʻaʻole makemake ʻia e nā mea āpau. ʻO ka ʻike calorie o ka stevia extract he 1 kcal / g.
Mea pani hakahaka
- SakakariniaʻO ia ka mea pani kōpaʻa synthetic mua. Ua hana ʻia i ka makahiki 1900 a hahai i ka pahuhopu nui - e maʻalahi ke ola no ka poʻe me ka maʻi diabetes i ka wā o ka ʻai. He ʻono loa ka Saccharin (he mau haneli mau manawa ʻoi aku ka ʻono ma mua o ke kō) - pono ʻoe e ʻae, ʻoi aku ka waiwai. Akā, e like me ka mea i ʻike ʻia, ʻaʻole ʻae maikaʻi kēia pani kōpaʻa i nā wela kiʻekiʻe - i ka wā e wela loa ai, hāʻawi ia i nā huahana i ka ʻono o ka metala a me ka ʻawaʻawa. Eia kekahi, hiki i ka saccharin ke hōʻeha i ka ʻōpū.
Ma ka laulā, ʻaʻole koi ʻia nā mea pani kō no ka hānai ʻana. Eia nō naʻe, e like me ka wā hāpai. ʻO kahi laʻana, manaʻo kekahi mau ʻepekema he hiki i ka saccharin ke keʻa i ka placenta i nā kiko fetal. A i nā ʻāina he nui o ka honua (me USA) pāpā ʻia kēia analogue kō ma ka pae kānāwai.
ʻO ka ʻike calorie o ka saccharin ʻo 0 kcal / g.
- aspartameʻO kēia pani kō kōpaʻa e like me ka maʻa mau, inā ʻaʻole ʻoi aku ka nui ma mua o ka saccharin. Hiki ke loaʻa pinepine ma lalo o ka inoa kālepa "Kaulike". Makemake nā ʻenehana i ka aspartame no kāna mau mea momona (ʻoi aku 200 mau manawa ʻoi aku ka momona ma mua o ke kō) a me ka ʻole o kekahi aftertaste. A hoʻopiʻi ka poʻe kūʻai e pili ana iā ia no kāna "zero calorie". Eia nō naʻe, aia hoʻokahi "akā". ʻAʻole ʻae ʻo Aspartame i ka hōʻike ʻana i nā mahana wela. Ke hoʻomehana, ʻaʻole ia e haki wale, akā hoʻokuʻu pū i ka methanol lāʻau ʻona loa.
ʻO ka helu calorie o ka aspartame ʻo 0 kcal / g.
- ʻO Sucrase (sucralose)ʻO kēia analogue synthetic o ke kō (inoa inoa "Spenda") i manaʻo ʻia he ʻaneʻane palekana loa ma waena o nā mea kō. Ua alakaʻi pinepine ka FDA (United States Food and Drug Administration) i ka noiʻi e pili ana i ka sucrasite no ka hōʻike ʻana i nā holoholona a me nā kānaka. Ua hoʻoholo ka 'Oihana i palekana kēia mea momona no ke olakino a hiki ke hoʻohana ʻia i ka hoʻomoʻa ʻana, a no ka nau ʻana i ka nau, a me nā wai. ʻO ke ana wale nō, ʻaʻole ia e koi aku iā WHO e ʻoi aku i ka helu i koi ʻia o 0,7 g / kg o ke kaumaha o kānaka.
ʻO ka ʻike calorie o ka sucrasite he 0 kcal / g.
- Acesulfame-KHiki ke loaʻa kēia mea ʻono i nā meaʻai i kapa ʻia ʻo Sunette a me Sweet One. I ka hoʻomaka (15-20 mau makahiki i hala aku nei) ua kaulana ia i ka USA ma ke ʻano he mea ʻono no nā lemonades, a laila hoʻomaka ʻia e hoʻohui ʻia i ka chewing gum, ka waiū a me nā huahana waiu ʻawaʻawa, nā mea ʻono like ʻole. ʻO Acesulfame-K ("K" ʻo ia hoʻi ka potassium) ʻaneʻane 200 manawa ʻoi aku ka ʻono ma mua o nā mea ʻē aʻe i hoʻohana ʻia i ke kō granulated. Hiki ke waiho i kahi ʻono ʻawaʻawa ma nā ʻano kiʻekiʻe.
Ke hoʻopaʻapaʻa ʻia nei ka ʻino hiki o Acesulfame-K, akā ua hōʻole ka FDA a me EMEA (European Medicines Agency) i ka hoʻopiʻi ʻana i ka carcinogenicity o ka mea momona (ma muli o nā kūlana ʻai - 15 mg / kg o ke kaupaona o ke kanaka i kēlā me kēia lā). Eia nō naʻe, manaʻo nui nā poʻe loea ma muli o ka ʻike o ka waiʻona etyl a me ka waikawa aspartic i loko o kāna haku mele ʻana, hiki i ka potassium Acesulfame ke hoʻopilikia maikaʻi ʻole i ka mokuʻāina o ka ʻōnaehana lolo.
ʻO ka ʻike kalori o Acesulfame-K he 0 kcal / g.
ʻO nā pōmaikaʻi a me nā hōʻino o ke kō kō
Mai noʻonoʻo wale i ke kumu kūlohelohe o ke kō i hoʻohiki i hoʻokahi haneli pākēneka palekana, e like me ka ʻoiaʻiʻo he ʻino loa nā hana kūmole o ke kō.
ʻO kahi laʻana, ʻo kekahi o nā waiwai maikaʻi o sorbitol ʻo ia ka hiki ke hoʻomaikaʻi i ka microflora o ka gastrointestinal tract, a hiki i ka xylitol ke pale aku i nā microbes e pili maikaʻi ʻole i ke olakino niho. ʻOiaʻiʻo, "hana" kēia i kahi ala palekana inā nānā pono ʻia nā kūlana ʻae ʻia.
ʻOiai ʻo ka ʻike nui ʻana o ka Pūnaewele me ka ʻike e pili ana i nā hopena maikaʻi ʻole o nā analogues kō, a me nā mea mālama i nā mea nūhou i ka nūpepa aniani e kamaʻilio mau nei e pili ana i nā hopena maikaʻi o nā pani kō i nā papa, ʻaʻohe hōʻoia aupuni mai nā ʻoihana olakino e pili ana i kēia mea. . Aia nā hopena o nā noiʻi ʻokoʻa (alakaʻi nui ʻia i nā rodents), kahi e hōʻike kuhi ʻole nei i ka makaʻu ʻole o nā kōpaʻa kō synthetic.
ʻO kahi laʻana, ka mea kākau o Nā Pōloli Mau Loa, kahi endocrinologist ma ke Kula Lapaʻau ʻo Harvard, ʻo David Ludwig, hoʻopiʻi aku i nā mea pani kō no ka ʻoiaʻiʻo ma hope o kekahi manawa, kū ka poʻe i ka ʻono maoli o nā meaʻai maoli (nā hua, nā hua, nā mea kanu).
Manaʻo nā limahana o ke Kulanui o York ʻaʻole hiki i nā koʻohune ke noho i loko o kā mākou ʻōpū ke hana pono me ka hana ʻana i nā mea hoʻonanea - ma muli o ka hopena, hiki ke hoʻoliʻiliʻi i ka hana maʻamau o ka gastrointestinal tract A ʻo ka FDA, ʻoiai ka loaʻa ākea o stevia, ʻaʻole ia e noʻonoʻo i kēia analogue kō "palekana". I ke kikoʻī, ua hōʻike nā hoʻokolohua hoʻokolohua ma nā koʻokoʻo i ka nui o ka nui, hiki iā ia ke alakaʻi i kahi hōʻemi o ka hana sperm a i ka infertility.
A i ke kumu, hāʻawi ko mākou kino i nā hōʻailona ʻaʻole makemake ia i nā mea pani. Ke komo lākou, hāʻawi nā ʻōpū ʻono i kahi hōʻailona - ke komo ka ʻono i ke kino, hoʻomaka ka hana ikaika a ikaika o ka insulin. I kēia hihia, hāʻule ke kō kō, a hāʻawi ʻole ʻia nā kāhūhā no ka ʻōpū. ʻO ka hopena, hoʻomanaʻo ke kino i kēia "snag" a i ka manawa aʻe e hoʻopuka i ka nui o ka insulin, a ʻo kēia ke kumu o nā waihona momona. No laila, he mea nui ka ʻino o nā mea pani kō no nā mea e nānā ana e noho lahilahi.
ʻO wai ka mea e pono ke pani kō a hiki i kahi kanaka olakino
ʻEkolu mau kumu i hoʻoholo ai ke kanaka e hāʻawi i ke kō. ʻO ka mea mua, no nā kumu olakino (e laʻa, inā ʻike ʻia ka maʻi kō.) ʻO ka lua, ma muli o ka makemake e lilo i ka paona (ʻike ka poʻe āpau i ka ʻai ʻana o nā mea ono ʻaʻole hoʻonāukiuki wale i ka hoʻomohala ʻana o nā caries, akā alakaʻi pū ʻia hoʻi i ka hoʻonui ʻia o ke kaumaha o ke kino). ʻO ke kolu, ʻo kēia mau manaʻo olakino olakino lāʻau).
Wahi a kekahi poʻe ʻepekema he mea weliweli nā mea pani kō i nā poʻe olakino. Manaʻo kekahi poʻe ʻaʻole e lawe ka pōpilikia i ke kanaka me ka loaʻa ʻole o nā pilikia olakino i ka ʻai ʻana i nā analogues kō. Aia ka paʻakikī o ke kūlana i ka ʻoiaʻiʻo e hiki i kekahi o mākou ke kaena i kahi māka i ka moʻolelo olakino "olakino loa".
Loaʻa ka laulā o nā contraindications i nā mea pani kō: mai ka banal nausea a i ka hoʻonui ʻana i nā pilikia e like me diabetes mellitus, nā maʻi maʻi maʻi a me nā loaʻa wikiwiki (a, hiki i kahi mea pani ke kāohi i ka hiki i ke kanaka ke loiloi i ka ʻono o nā meaʻai - ʻo kēia ka nui o nā punetēpu o ʻAi ʻia ka mea hoʻonanea).