He maikaʻi maoli anei ke kō niu? (Kū niu) E ʻike kākou i ka ʻoiaʻiʻo!

I kēia mau lā, nui ka poʻe e hōʻemi ana i kā lākou ʻai ʻana i ke kō keʻokeʻo a ke ʻimi nei i nā koho ʻē aʻe "olakino", ʻeā? Ke hele ʻoe i ka hale kūʻai, hiki iā ʻoe ke ʻike i nā ʻano kō like ʻole i kapa ʻia ʻo 'kūlohelohe' a me 'organic'. Ma waena o kēia mau mea, ʻo ke "kō niu" kahi mea i hopu i ka manaʻo o ka poʻe he nui. Ke ʻike mākou i ke ʻano nani o ka pūʻolo a me ka huaʻōlelo "kūlohelohe", manaʻo pū mākou, "ʻĀ... he mea maikaʻi kēia no ke kino." Akā, ʻo ia anei ka moʻolelo? E ʻike pono kākou i ka mea i loko o kēia kō niu i kēia lā.

ʻO ka mea mua, e nānā kākou, he aha ke kō niu?

ʻOiai ua kapa ʻia ʻo ia he 'kō niu', ʻaʻole hoʻohana ʻia nā niu e hana ai. Hana ʻia ia mai ka nectar a i ʻole ka wai i loaʻa mai ke kumu pua o ka niu. I ka pololei, ua like iki ia me ke ʻano o ka hana ʻana i ka meli Kitul ma ko mākou ʻāina.

ʻOkiʻoki nā mea hana i ka pua niu a hōʻiliʻili i ka nectar i hoʻokuʻu ʻia mai ia mea. A laila, hui ʻia kēia nectar me ka wai, hoʻomehana maikaʻi ʻia, a hana ʻia i syrup. ʻO ka hope loa, ʻae ʻia kēia syrup e maloʻo, a ma hope o ka hoʻomaʻalili ʻana, wili ʻia a lilo i pauka e hana i nā ʻāpana kō niu ʻeleʻele a mākou e kūʻai ai ma nā hale kūʻai. ʻOiai he huahana mea kanu ia a hana ʻia me ka liʻiliʻi o ka hana ʻana, kaulana loa ia , ʻoiai i waena o ka poʻe e hahai ana i ka ʻai vegan.

Pehea hoʻi mai kahi kuanaʻike meaʻai?

Manaʻo ka poʻe he nui he ʻoi aku ka momona o ke kō niu ma mua o ke kō keʻokeʻo. ʻO ka ʻoiaʻiʻo, he liʻiliʻi loa nā meaʻai i loaʻa i ke kō niu, e like me ka hao, ka zinc, ka calcium, a me ka potassium.

Akā ʻo ka pilikia nui ma ʻaneʻi, ʻo ia ka loaʻa ʻana o kēia mau meaolaola i nā nui liʻiliʻi loa. E noʻonoʻo, inā makemake ʻoe e loaʻa nā pono i ʻike ʻia mai kēia mau meaolaola, pono ʻoe e ʻai i kekahi mau kīʻaha kō niu i ka manawa hoʻokahi. Inā ʻoe e hana pēlā, ʻoi aku ka ʻino o ka nui o nā calorie i hoʻohui ʻia i ke kino mai ke kō ma mua o ka pono liʻiliʻi mai kēlā mau meaolaola.

ʻO kekahi mea i loko o ke kō niu he ʻano fiber hiki ke hoʻoheheʻe ʻia i kapa ʻia ʻo `inulin` . Aia kahi manaʻoʻiʻo e hiki i kēia ke kōkua i ka kaohi ʻana i nā piʻi ʻana o ke kō koko i kekahi ʻano. E kamaʻilio hou aku kākou e pili ana i kēlā.

I kēia manawa, e hoʻohālikelike kākou i nā waiwai meaʻai o ke kō niu a me ke kō keʻokeʻo maʻamau i loko o kahi papa.

ʻIke ʻoe, ʻeā? ʻAʻohe ʻokoʻa nui ma waena o nā mea ʻelua e pili ana i nā calorie a me ke kō.

No laila, ʻaʻohe pono o ke kō niu?

Ke kūkākūkā ʻia nei kekahi mau pono, akā pono mākou e nānā pono iā lākou.

1. Ke pale ʻana i nā pae kō koko haʻahaʻa

ʻO ka glucose ke kumu nui o ka ikehu o ko mākou kino. I kekahi manawa, ʻoi aku hoʻi i ka poʻe me ka maʻi diabetes, hiki i nā pae kō koko ke hāʻule haʻahaʻa loa. Kāhea mākou i kēia ʻano he hypoglycemia . ʻO nā hōʻailona e komo pū me ka haʻalulu, ka hou ʻana, ka poniuniu, a me ka nausea. Inā lilo kēia i mea koʻikoʻi, hiki iā ia ke alakaʻi i nā hopu ʻana a i ʻole ka nalowale o ka ʻike.

I nā manawa e like me kēia, hiki i ke kō niu ke kōkua i ka hoʻokiʻekiʻe koke ʻana i nā pae kō koko. Akā e hoʻomanaʻo, hana like kēia mea me ke kō keʻokeʻo maʻamau, ke kō kō, a me ke kō pī. No laila, ʻaʻole kēia he pono kūikawā i ke kō niu.

2. Ka hiki ke hōʻemi i nā piʻi koke o ke kō koko

ʻO ka ʻinsulina (`inulin`) a mākou i kamaʻilio ai ma muaLoaʻa i ke kō niu kahi liʻiliʻi o kēia ʻano fiber. Ma muli o kēia ʻano fiber, hiki ke kāohi ʻia ka piʻi koke ʻana o ke kō koko ma hope o ka ʻai ʻana ('blood sugar spike`) i kekahi ʻano. ʻOiai paha he mea maikaʻi iki kēia no ka mea me ka maʻi diabetes, ʻaʻole ia he manaʻo he mea maikaʻi ke ʻai nui i ke kō niu. No ka mea, ʻo ka nui o ke kō i loko e hoʻonui ai i nā pae kō koko.

He aha nā pilikia o ke kō niu?

ʻO ka pilikia nui, ʻo ia ka hoʻopunipuni ʻia ʻana o kākou e manaʻo he "olakino" ia a hoʻowalewale ʻia e ʻai nui.

No ka mea wale nō ʻoe e hoʻohui i kahi teaspoon o ke kō niu i kāu kī ma kahi o kahi teaspoon o ke kō keʻokeʻo, ʻaʻole e emi ka nui o nā calorie e komo ana i kou kino. No laila, inā ʻoe e hoʻololi i ke kō niu me ka manaʻo e kāohi i kou kaumaha, ʻaʻole hiki iā ʻoe ke manaʻo i nā hopena maikaʻi loa mai ia mea. ʻOiai inā he maʻi diabetes ʻoe, inā ʻoe e hoʻohana i ke kō niu, pono ʻoe e hana me ke akahele loa i loko o kāu palena kō i kēlā me kēia lā. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ma mua o ka hana ʻana i kēlā ʻano hoʻololi i kāu ʻai.

No laila he aha nā koho maikaʻi e pani ai i ke kō?

Inā ʻoe e hopohopo nei e pili ana i ka nui o ke kō i hoʻohui ʻia, akā makemake nō ʻoe e hoʻohui i ka ʻono i kāu mau meaʻai a me nā mea inu, ʻo nā hua ka koho maikaʻi loa.

• Inā ʻoe e ʻai ana i ka ʻoats: E kuʻi i kahi maiʻa pala a hoʻohui i ka hui ʻana.
• Inā ʻoe e inu i ke kī: E hoʻomaʻamaʻa i ka inu ʻana me ka ʻole o kekahi mea ʻono. Inā ʻaʻole hiki kēlā, e hoʻohui i kahi ʻāpana kinamona e hoʻololi i ka ʻono.
• I ka inu ʻana i ka wai: Ma kahi o ka hoʻohui ʻana i kahi wai huaʻai liʻiliʻi, e hoʻohui i kekahi mau ʻāpana hua hou (lemon, ʻalani, tangerine) e hoʻohui i ka ʻono.
• Nā mea ʻono kūlohelohe ʻē aʻe: Hiki ke hoʻohui ʻia nā mea e like me ka vanilla, ka ʻili kinamona, a me ka pauka koko (ʻaʻohe mea ʻono) i nā meaʻai.