Ke ʻai ʻoe i kahi mea inu ʻono i kūʻai ʻia mai ka hale kūʻai, kahi ʻāpana keke, a i ʻole kahi meaʻai māmā ʻono, ke manaʻo nei ʻoe, "Auē, ua piha kēia i ke kō ... e piʻi aʻe koʻu kaumaha"? ʻOi loa aku i kēia mau lā, ke lohe ʻoe i ka inoa ʻo "Fructose," manaʻo ka poʻe he nui ʻo ia ke kumu nui o ka momona. No laila, he mea ʻino maoli anei kēia fructose, i loaʻa pū i nā huaʻai, no ko kākou kino? I kēia lā, e kamaʻilio kākou e pili ana i ka mea ʻoiaʻiʻo a ʻaʻole paha ma kēia moʻolelo.
ʻO ka mea mua, he aha ka fructose?
I ka ʻōlelo maʻalahi, he ʻano kō ka fructose. Loaʻa maoli ia i kā mākou meaʻai. E noʻonoʻo i kahi ʻāpana hua ʻono āu e ʻai nei, a i ʻole kahi meli ... aia i loko o kēia mau mea āpau ka fructose.
Akā, ʻaʻole wale ka pilikia me ka fructose kūlohelohe. Loaʻa pū ka Fructose i loko o ka mea ʻono "High-Fructose Corn Syrup ," i hoʻohana ʻia i nā meaʻai a me nā mea inu he nui ma nā hale kūʻai. Hiki i kēia ke alakaʻi iā mākou me ka ʻike ʻole e hoʻohui i ka nui o ka fructose i ko mākou kino.
Eia kekahi o nā wahi maʻamau e loaʻa ai ka fructose:
| Nā mea i loaʻa ka fructose | Nā Laʻana |
|---|---|
| Nā kumu kūlohelohe | Nā huaʻai (mango, maiʻa, paina), meli, kekahi mau mea kanu |
| Nā meaʻai a me nā mea inu i hoʻomākaukau ʻia | Nā mea inu kō (soda), nā mea inu huaʻai, ka waiū kokoleka, kekahi ʻano yogurt, nā keke, nā biscuits, nā mea ʻono, nā jam, nā mea ʻono |
| ʻO ke kō a mākou e hoʻohana ai | ʻO ke kō keʻokeʻo (kō papaʻaina/sucrose) a mākou e hoʻohana ai ma ka home, ua hana ʻia ia me ka glucose a me ka fructose. |
He kuleana maoli anei ka fructose no ka piʻi ʻana o ke kaumaha?
Eia ka nīnau nui. Ua hōʻike kekahi mau noiʻi e hoʻonui ka fructose i ka momona o ke kino a hoʻonui i ka pōloli . Eia nō naʻe, he nui nā kauka a me nā ʻepekema e kūʻē nei i kēia manaʻo.
Wahi a lākou, ʻaʻole wale ka fructose ka pilikia. ʻO ke kumu nui, ʻoi aku ka nui o nā calorie a mākou e ʻai ai ma mua o ka mea e pono ai ko mākou kino mai nā mea āpau.
I ka ʻōlelo maʻalahi, e piʻi kou kaumaha inā ʻoe e ʻai nui i ka laiki, ka berena nui, ka meaʻai ʻaila nui. Pēlā nō hoʻi no ka ʻai ʻana i ka meaʻai ʻono nui. ʻAʻole like ka mea hewa, akā, ʻo ka ʻai nui ʻana.
I ka manawa pinepine, hana ʻia nā haʻawina e hoʻopiʻi ana i ka fructose ma luna o nā holoholona, e hāʻawi ana iā lākou i ka nui o ka fructose, ʻoi aku ka kiʻekiʻe ma mua o ka mea maʻamau a ka poʻe e ʻai ai. No laila he paʻakikī ke hoʻopili pololei i nā hopena i ko mākou ola o kēlā me kēia lā.
ʻEkolu mau meaʻai nui (Macronutrients) e hāʻawi i ka ikehu i ko mākou kino:
- Nā kalapona - laiki, berena, kō
- Nā protein - ʻiʻo, iʻa, hua manu , lentil
- Nā momona - nā ʻaila, ka pata, nā nati
Inā ʻai mākou i kekahi o kēia mau mea ma mua o ka mea e pono ai, e mālama ʻia kēlā ikehu keu ma ke ʻano he momona i loko o ko mākou kino a piʻi aʻe ke kaumaha. No laila, ʻaʻole kūpono ke kuhikuhi ʻana i ka fructose wale nō.
No laila he aha kā mākou e hana ai? He aha ke ala maikaʻi loa e kāohi ai i ke kaumaha?
Mai ho'ōki i ka ʻai ʻana i nā hua no ka mea makaʻu ʻoe i ka fructose. Ke ʻai ʻoe i nā hua, loaʻa iā ʻoe nā mea maikaʻi he nui e like me ka fiber, nā wikamina, a me nā minelala me ka fructose. Akā ke inu ʻoe i kahi ʻōmole mea inu ʻono me ka fructose i hoʻohui ʻia, ʻo ke kō a me nā calorie hakahaka wale nō kāu e loaʻa ai.
Eia kekahi mau mea maʻalahi hiki iā ʻoe ke hana e kaohi i kou kaumaha.
1. E hoʻomaʻamaʻa i ka heluhelu ʻana i ka lepili ma nā ʻeke meaʻai.
E heluhelu i ka lepili ma kekahi pūʻolo meaʻai a ʻōmole paha āu e kūʻai ai mai ka hale kūʻai. E nānā i nā huaʻōlelo e pau ana me ka '-ose' ma ka hoʻomaka ʻana o ka papa inoa o nā mea hoʻohui. He mau ʻano kō kēia a pau.
- Sucrose
- Kulukose
- Fructose
- ʻO ka syrup kulina fructose kiʻekiʻe
Inā aia kēia mau mea i waena o nā meaʻai mua ʻekolu, ʻo ia hoʻi he nui ke kō i loko o ka meaʻai.
2. E hōʻemi i nā "Suka i hoʻohui ʻia"
E pili ana kēia i ke kō i hoʻohui ʻia me ke ʻano hana i ka wā e hoʻomākaukau ai i ka meaʻai.
- E hōʻemi i kāu ʻai ʻana i nā mea inu kō i ka hiki. ʻO ka wai ka mea inu maikaʻi loa.
- E kaupalena i kāu ʻai ʻana i nā mea ʻono e like me nā keke, nā bisiketi, nā kuki, a me nā kokoleka. E mālama i kēia mau mea no nā hanana kūikawā wale nō.
- E koho i nā cereals ʻaina kakahiaka a me nā yogurts me ka ʻono ʻole ma kahi o nā mea kō .
3. E hoʻoikaika i nā meaʻai kūlohelohe a pau
ʻO nā huaʻai, i kapa ʻia ʻo "nā mea ʻono o ke kūlohelohe," he koho maikaʻi loa ia ke makemake ʻoe i kahi mea ʻono. ʻAʻohe mea e piʻi ke kaumaha ma ka ʻai ʻana i nā huaʻai he nui. Eia kekahi, e hoʻohui i nā mea kanu hou aʻe, nā palaoa piha, a me nā nati i kāu papaʻai. ʻAʻole wale kēia e hāʻawi iā ʻoe i nā meaola e pono ai, akā e kōkua pū iā ʻoe e māʻona a kāohi i kāu ʻai nui ʻana.
4. E ʻai i ka meaʻai kaulike
He manaʻo maikaʻi ke loaʻa ma kahi o 50% o kāu mau calorie i kēlā me kēia lā mai nā kalapona . Akā e hoʻāʻo e loaʻa i kēlā mau kalapona mai nā kumu olakino e like me nā mea kanu, nā huaʻai, a me nā palaoa piha ma mua o nā meaʻai kō a i ʻole nā palaoa i hoʻomaʻemaʻe ʻia. Inā hopohopo ʻoe e pili ana i kou kaumaha, he manaʻo maikaʻi e kamaʻilio me kāu kauka e pili ana i ka papaʻai maikaʻi loa nāu.
Leka Lawe-Home
- ʻAʻole ʻo Fructose wale nō ke kumu o ka piʻi ʻana o ke kaumaha. ʻO ka ʻai ʻana i nā calorie ma mua o kou pono mai kekahi meaʻai ke kumu nui.
- Mai ho'ōki i ka ʻai ʻana i nā hua no ka mea makaʻu ʻoe i ka fructose. ʻAʻole wale ka fructose i loko o nā huaʻai, aia pū kekahi i ka fiber a me nā huaora he mea maikaʻi no ke kino.
- E hōʻemi i nā mea inu kō, nā meaʻai i hana ʻia, a me nā mea ʻono i loaʻa nā "sugar i hoʻohui ʻia" i ka hiki.
- Ma mua o ke kūʻai ʻana i kekahi mea mai ka hale kūʻai, e heluhelu i ka lepili a e makaʻala i nā ʻano kō i loko.
- ʻO ke ala maikaʻi loa e mālama ai i kou kaumaha, ʻo ia ka ʻai ʻana i kahi meaʻai kaulike a mālama i kahi nohona hana. E kūkākūkā me kāu kauka no ka ʻōlelo aʻoaʻo hou aku e pili ana i kēia.
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