Makemake mākou a pau i nā mea ʻono, ʻeā? ʻElua a ʻekolu paha punetēpuni o ke kō me kā mākou kī waiū i ke kakahiaka, kahi ʻāpana jaggery me kahi mea ʻawaʻawa, a i ʻole kahi meaʻai māmā ma hope o ka ʻai ʻana... Ua lilo kēia mau mea i ʻāpana o ko mākou ola. ʻO ke kō keʻokeʻo, ke kō ʻeleʻele, ka jaggery, a me ka meli a mākou e ʻai ai, ua hana ʻia mai ka mea hoʻokahi. ʻO ia ke kumu kō. No laila, i kēia lā, e kamaʻilio kākou inā he maikaʻi maoli ke kō i hana ʻia mai kēia kō no ko mākou kino a ʻaʻole paha.
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He aha kēia lāʻau kō a me ke kō?
I ka ʻōlelo maʻalahi, he ʻano mauʻu ke kō i ulu ʻia ma ka honua holoʻokoʻa. ʻO kona inoa ʻepekema ʻo (Saccharum officinarum). ʻO nā ʻano kō like ʻole a mākou e hoʻohana ai, ua hana ʻia mai ka wai o kēia kumu kō.
- Kō keʻokeʻo i hoʻomaʻemaʻe ʻia: Ke kō maʻamau a mākou e hoʻohui ai i ke kī.
- Kōpaʻa ʻeleʻele: ʻAno kala iki a pulu iki.
- Molasses: He huahana ʻaoʻao o ka syrup kō. Aia pū kekahi molasses, molasses niu, a me ka molasses kō.
- Jaggery: He mea ʻono mānoanoa i hana ʻia e ka wai kō e hoʻolapalapa ana.
E noʻonoʻo e pili ana i ia mea, ʻoiai ua hana ʻia kēia mau mea a pau mai ke kō, ʻo ka molekole kō kumu, ʻo ia hoʻi ka molekole (sucrose), ua like nō ia. ʻO ia hoʻi, ma ke ʻano ʻepekema, ʻaʻohe ʻokoʻa nui ma waena o ke kō keʻokeʻo a me ke kō ʻeleʻele. Ua kapa ʻia kēia mau mea a pau he "sugars i hoʻohui ʻia." ʻAʻole like me ke kō i loaʻa maoli i nā mea e like me ka huaʻai, aia wale nō i loko o kēia mau kō i hoʻohui ʻia nā calorie hakahaka me ka ʻole o nā meaʻai.
Akā, mai hopohopo! Ma ke kaulike, ʻo ia hoʻi, ke hoʻohana ʻia me ke kaulike , hiki i kēia ʻano kō ke lilo i ʻāpana o ka papaʻai olakino.
Ma ko mākou ʻāina, ua hoʻohana nā ʻōnaehana lapaʻau kuʻuna e like me Ayurveda i ke kō e mālama i nā maʻi like ʻole. Eia nō naʻe, pono ka noiʻi ʻepekema hou aʻe i nā waiwai o kēlā kō maoli.
He aha ka meaʻai i loko o hoʻokahi punetune o ke kō?
E nānā kākou i ka mea i loko o kahi punetune (ma kahi o 4 grams) o ke kō kō maʻamau. ʻO kaʻoiaʻiʻo, ʻaʻohe ona meaʻai nui.
| ʻĀpana meaʻai | Ka nui (punetune o ke kō) |
|---|---|
| Nā Kalori | 16 |
| Nā kalapona | 4 grams |
| ʻO ke olonā | 0 grams |
| Pūmua | 0 grams |
| Momona | 0 grams |
Ua maopopo, ʻeā? He mea hoʻolako wale ke kōpaʻa i ka ikehu, me ka ʻole o nā wikamina a me nā minelala.
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Manaʻo kekahi poʻe he ʻoi aku ka olakino o nā mea e like me ka meli a me ka jaggery ma mua o ke kō keʻokeʻo. Akā ʻo ka ʻoiaʻiʻo, he mau kalapona maʻalahi lākou a pau. ʻOiai he liʻiliʻi loa nā minelala i loko o lākou, hāʻawi lākou i ke ʻano ikehu like i ke kino.
E nānā kākou i kekahi o nā pono nui o ke kō:
- E kiʻi koke i ka ikehu: ʻO ke kumu nui o ka ikehu o ko mākou kino he kō maʻalahi i kapa ʻia ʻo (glucose). Ke ʻai mākou i ke kō, wāwahi ke kino iā ia i ʻelua mau kō maʻalahi i kapa ʻia ʻo (glucose) a me (fructose). ʻO kēia (glucose) ka mea e komo i loko o kā mākou mau cell a lilo i ikehu. ʻO ia ke kumu o ka ʻai ʻana i kahi kō liʻiliʻi i ka wā luhi ʻoe e like me ʻoe e hoʻi hou mai ana i ke ola.
- Ka mālama ʻana i ka ikehu: Ke loaʻa i ke kino ka nui o ka glucose ma mua o ka mea e pono ai i ka manawa koke, mālama ʻia ke keu i loko o ke akepaʻa a me nā ʻiʻo e like me ka glycogen. Hoʻohana ʻia kēia ikehu i mālama ʻia ma hope aku ke hāʻule nā pae kō koko.
- ʻO ka hauʻoli noʻonoʻo no ka manawa pōkole: ʻO ka ʻai ʻana i ke kō e hoʻoulu ai i ka hana ʻana o kahi hormone i kapa ʻia ʻo (serotonin)'' i loko o ko kākou lolo. Hoʻohauʻoli iki kēia iā kākou a hoʻomaha. ʻO ia ke kumu e makemake ai kākou i nā mea ʻono ke luhi a kaumaha paha kākou.
Akā, aia kekahi pilikia nui ma ʻaneʻi. ʻO ka ikaika a me ka hauʻoli āu e loaʻa ai mai ke kōpaʻa e pau koke loa ia. ʻO ia ke kumu ma hope o ka ʻai ʻana i ka nui o ke kōpaʻa, manaʻo hou ʻoe i ka luhi a me ka huhū ma hope o kekahi manawa. Ua kapa ʻia kēia he 'sugar crash'.
ʻO nā hopena koʻikoʻi o ka ʻai ʻana i ke kō nui loa
ʻAʻole pilikia ke kō i ka palena iki, akā inā ʻai nui ʻia, hiki iā ia ke alakaʻi i nā maʻi he nui. E nānā kākou i nā pilikia nui.
| Pōpilikia | Pehea e hana ai |
|---|---|
| Ka piʻi ʻana o ke kaumaha a me ka momona | Hoʻopili ʻia ke kō keu i loko o ke kino e like me ka momona, kahi e hoʻonui ai i ke kaumaha pono ʻole. |
| ʻAno 2 Diabetes | ʻO ka hoʻohana nui ʻana i ke kō e hoʻonui ai i ke kūʻē ʻana o ka insulin i loko o ke kino, e hoʻonui ai i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes. |
| Maʻi puʻuwai | ʻO ka ʻai ʻana i ke kō kiʻekiʻe e hoʻonui i ke koko, ka cholesterol, a me ka mumū i loko o ke kino, e hoʻonui ana i ka pilikia o ka maʻi puʻuwai. |
| Ake momona | Ke loaʻa i ke akepaʻa ka nui o ke kō (ʻoi aku ka fructose) e hiki ʻole ke lawelawe ʻia, mālama ʻia ia ma ke ʻano he momona i loko o ke akepaʻa. |
| Ka palaho niho | ʻAi nā bacteria i loko o ka waha i ke kō a hana i nā waikawa. Hoʻoheheʻe kēia mau waikawa i ka enamel niho a hoʻoulu i ka pala o nā niho. |
| Nā pilikia olakino noʻonoʻo | Aia nā hōʻike e hiki i ka 'crash' e hiki mai ana ma hope o ka leʻaleʻa koke o ke kō ke alakaʻi i nā kūlana lōʻihi e like me ke kaumaha. |
He aha nā koho olakino?
He mea paʻakikī ke hoʻōki i ka ʻai ʻana i ke kō i ka manawa hoʻokahi, akā hiki iā kākou ke hoʻēmi mālie. Ke makemake ʻoe i nā mea ʻono, e hoʻāʻo i kēia mau mea.
- Nā hua hou a i ʻole nā hua hau:ʻO nā hua e like me ka maiʻa, nā mango, a me nā papaya he ʻono maoli ko lākou a me ka fiber a me nā wikamina.
- ʻĀpala a maiʻa kuʻi ʻia paha: Hiki ke hoʻohui ʻia kēia mau mea ma kahi o ke kō i loko o nā mea i hoʻomoʻa ʻia.
- Kinamona: E hoʻāʻo e hoʻohui i kahi ʻāpana kinamona i ke kī a i ʻole ka porridge ma kahi o ke kō. Hāʻawi ia i kahi ʻono ʻokoʻa a maikaʻi hoʻi no kou olakino.
Inā pilikia ʻoe i ka kaohi ʻana i kāu kō, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a i ʻole kekahi meaʻai meaʻai e pili ana i ia mea. Hiki iā lākou ke hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo maikaʻi no ka hōʻemi ʻana i kāu lawe ʻana i ke kō ma ke ʻano kūpono iā ʻoe.
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- Hana ʻia ke kō keʻokeʻo, ke kō ʻeleʻele, ka jaggery, a me ka meli mai ke kō. Hāʻule kēia mau mea i loko o ka māhele o "nā kō i hoʻohui ʻia."
- ʻOiai ke hāʻawi koke nei ke kō i ka ikehu, ʻaʻohe ona waiwai meaʻai. Pau koke ka ikehu āna e hāʻawi ai.
- ʻO ka ʻai nui ʻana i ke kō hiki ke alakaʻi i nā pilikia olakino koʻikoʻi he nui, e like me ka maʻi diabetes, ka maʻi puʻuwai, ka momona, a me ka pala o nā niho.
- Ke makemake ʻoe i kahi mea ʻono, ʻo ke koho ʻana i nā mea kūlohelohe e like me nā hua hou ma kahi o ke kōpaʻa he hana olakino ia.
- Inā he mau hopohopo kāu e pili ana i ka hōʻemi ʻana i ke kō i kāu meaʻai, e kūkākūkā me ke kauka .
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