Nā Kalapona a me ke Kūkae: Maikaʻi a Maikaʻi ʻole paha? E ʻike kākou!

Ke kamaʻilio mākou e pili ana i ka meaʻai a mākou e ʻai ai i kēlā me kēia lā, lohe pinepine mākou i nā huaʻōlelo 'carbohydrates' a me 'sugar'. Wahi a kekahi ʻaʻole maikaʻi kēia mau mea no ke kino, a ʻo kekahi poʻe ʻaʻole hiki iā mākou ke hana me ka ʻole o lākou. He aha ka moʻolelo maoli? Inā he pilikia iki kāu me kēia, e hoʻomālamalama kākou i nā mea a pau i kēia lā. E ʻike pono kākou pehea e pili ai kēia mau mea i ko kākou olakino.

He aha nā kalapona?

ʻO ka mea mua, e nānā kākou i ke ʻano o nā kalapona. I ka ʻōlelo maʻalahi, ʻo lākou ka wahie nui a maʻalahi hoʻi e hāʻawi i ka ikehu i ko mākou kino . Ua like lākou me ka ʻaila no ke kaʻa. He mea nui kēia mau kalapona no nā keiki a me nā pākeke e noho olakino.

I kēia manawa aia ʻelua ʻano o kēia mau carbohydrates:

• Nā Kalapona Maʻalahi: Ua kapa ʻia kēia mau mea he kō maʻalahi. ʻO nā laʻana e komo pū me ka fructose, glucose, a me ka lactose i loko o ka waiū. Loaʻa pinepine kēia mau mea i nā meaʻai momona e like me nā hua.
• Nā Kalapona Paʻakikī: Ua kapa ʻia kēia mau mea he mau starch. Loaʻa lākou i nā mea kanu starchy e like me ka ʻuala a me ka ʻuala, nā palaoa piha , ka laiki, ka berena, a me nā cereals ʻē aʻe.

ʻAe, e nānā kākou pehea e hana ʻia ai kēia mau kalapona a me nā kō i loko o ke kino. Hoʻoheheʻe ʻia kēlā me kēia kalapona a mākou e ʻai ai a lilo i mau kō maʻalahi. A laila ua komo kēia kō i loko o ke koko. Ke piʻi aʻe ke kiʻekiʻe o ke kō koko e like me kēia, loaʻa i kā mākou pancreas kahi ʻōkana i kapa ʻia ʻo ka pancreas , kahi e hana ai i kahi hormone i kapa ʻia ʻo insulin . ʻO kēia insulin ka mea e kōkua ai i ka lawe ʻana i ke kō i loko o ke koko a hoʻouna iā ia i loko o nā cell o ke kino. A laila wale nō hiki i kēlā mau cell ke hoʻohana i ke kō e hana i ka ikehu. Maopopo iā ʻoe?

ʻO nā kalapona i loko o kekahi mau meaʻai - ʻoiai nā mea i loaʻa nā kō maʻalahi a ua hoʻomaʻemaʻe nui ʻia (e.g., berena, laiki keʻokeʻo) - ua ʻeli koke ʻia, e piʻi koke ai ke kiʻekiʻe o ke kō koko. Eia nō naʻe, ʻoi aku ka lōʻihi o ka ʻeli ʻana o nā kalapona paʻakikī (e like me nā mea i loaʻa i nā palaoa piha), e piʻi mālie ai ke kō koko. ʻO ka ʻai ʻana i nā meaʻai he nui e piʻi koke ai ke kō koko hiki ke hoʻonui i kou pilikia o ka loaʻa ʻana o nā maʻi e like me ka maʻi diabetes .

ʻAʻole like nā meaʻai a pau i waiwai i ka carbohydrate. ʻOi aku ke olakino o kekahi ma mua o nā mea ʻē aʻe. Eia kekahi mau koho maikaʻi:

• Nā meaʻai kakahiaka palaoa piha
• Laiki ʻeleʻele
• Nā berena palaoa piha
• Hua hou
• Nā mea kanu
• Waiū momona haʻahaʻa a me nā huahana waiū

ʻO ka ʻai kaulike a olakino hoʻi no kahi keiki ma luna o ʻelua makahiki e pono e hāʻawi ma waena o 50% a me 60% o nā calorie mai nā kalapona. Akā ʻo ka mea nui loa, ʻo ka hapa nui o kēia mau kalapona e hele mai mai nā kumu maikaʻi a ua kaupalena ʻia nā kō i hoʻohui ʻia .

He "ʻino" maoli anei kekahi mau kalapona?

Ua hoʻopiʻi nui ʻia kēia mau kalapona no kekahi manawa i kēia manawa, ʻeā? Wahi a nā loea lapaʻau, ʻo ka ʻai ʻana i nā kalapona i hoʻomaʻemaʻe ʻia he nui - ʻo ia hoʻi, ke kō i hoʻomaʻemaʻe ʻia i loaʻa i ka toffee, kokoleka, a me nā mea inu ʻono, a me nā mea e like me ka laiki keʻokeʻo a me ka palaoa berena (i hoʻohana ʻia e hana i ka nui o ka pasta a me ka berena) - ʻo ia kekahi o nā kumu i maʻamau ai ka momona, ʻo ia hoʻi ka momona, i kēia lā.

Pehea lā e hiki ai i hoʻokahi meaʻai ke hoʻoulu i kahi pilikia nui? E noʻonoʻo, he maʻalahi ke loaʻa ʻana o kēia mau kalapona 'maikaʻi ʻole' (ke kō a me nā meaʻai i hoʻomaʻemaʻe ʻia), hele mai i nā nui he nui, ʻono maikaʻi, a ʻaʻole hoʻi e hoʻopiha koke iā ʻoe. No laila, ʻai nui ka poʻe iā lākou ma mua o ka mea e pono ai. ʻAʻole pono kekahi o lākou e ke kino - no ka laʻana, nā mea inu kō, ka kokoleka toffee he 'calories hakahaka' wale nō. ʻO ia hoʻi, he ikehu wale nō lākou, ʻaʻohe meaʻai.

Akā, ʻaʻole kēia manaʻo he maikaʻi ʻole nā ​​kō maʻalahi a pau. E hoʻomanaʻo, ua kamaʻilio mua mākou e pili ana i nā kalapona maʻalahi i loaʻa i nā meaʻai momona e like me nā huaʻai, nā mea kanu, a me nā huahana waiū. Hāʻawi kēia i nā meaʻai koʻikoʻi he nui e kōkua ai i ke kino e ulu a noho olakino. No ka laʻana, ʻoiai aia nā kalapona maʻalahi i loko o nā huaʻai hou, aia nō hoʻi nā mea waiwai he nui e like me nā huaora a me ka fiber .

No ke aha he maikaʻi loa nā kalapona paʻakikī?

ʻŌlelo nā alakaʻi meaʻai ma ka laulā he hapalua o nā palaoa a mākou e ʻai ai he mau kalapona paʻakikī. ʻO nā palaoa piha - ʻo ia hoʻi, nā palaoa piha e like me ka laiki ʻeleʻele, ka oatmeal, nā berena palaoa piha a me nā cereals - nā koho maikaʻi loa. Hiki i ka ʻai waiwai i nā palaoa piha ke kōkua i ka pale ʻana i ka maʻi diabetes a me nā maʻi puʻuwai. Loaʻa pū kekahi mau pono o nā kalapona paʻakikī:

• ʻOi aku ka lōʻihi o ka ʻeli ʻana: Loaʻa i nā palaoa piha nā ʻāpana ʻekolu o ka palaoa (ka bran, germ, a me ka bran). ʻO nā palaoa i hoʻomaʻemaʻe ʻia, ma ka ʻaoʻao ʻē aʻe, loaʻa wale ka bran. No ka mea, pono ke kino e hana ikaika e ʻeli i kahi palaoa holoʻokoʻa, ʻoi aku ka lōʻihi o ka ʻeli ʻana. Ke komo nā kalapona i loko o ke kino, ʻoi aku ka maʻalahi o ke kino e lawelawe iā lākou.
• Kiʻekiʻe i ka Fiber: Hoʻopiha koke nā meaʻai kiʻekiʻe i ka fiber iā ʻoe, kahi e hōʻemi ai i ka ʻai nui ʻana. ʻAʻole wale ia, akā i ka wā e hui pū ʻia me ka nui o ka wai, kōkua kēia fiber i ka meaʻai e neʻe maʻalahi ma o ke ala ʻai, e pale ana i ka paʻa ʻana o ka ʻōpū. Hiki nō hoʻi ke kōkua i ka pale ʻana i kekahi mau maʻi ʻaʻai colon.
• Hāʻawi i nā huaora a me nā minelala: Loaʻa i nā palaoa holoʻokoʻa nā huaora a me nā minelala koʻikoʻi e like me nā huaora B, magnesium, a me ka hao.

Pono ke keiki kula maʻamau e ʻai ma kahi o ʻehā a ʻeono 'auneke like' o nā palaoa i kēlā me kēia lā. (ʻO ka 'auneke like' ka nui o ka meaʻai i loko o kahi pāʻina. No ka laʻana, kahi ʻāpana berena, kahi kīʻaha cereal, a i ʻole ka hapalua kīʻaha o ka laiki i moʻa ʻia, pasta, a i ʻole porridge.) Ma ka liʻiliʻi o ka hapalua o kēia e hele mai mai nā palaoa piha.

A pehea lā ke kō?

ʻO nā meaʻai me ke kō i hoʻohui ʻia (nā mea inu ʻono, nā biscuits, nā keke, ke kokoleka toffee, ka ʻaikalima, kekahi mau mea inu huaʻai) he kiʻekiʻe i nā calorie a haʻahaʻa i ka meaʻai. Ua pili ka ʻai me ke kō kiʻekiʻe i ka momona. Hiki i ka ʻai nui ʻana i ke kō ke alakaʻi i ka pala o nā niho . Ua ʻōlelo nui ʻia ʻaʻole pono e hele mai ma lalo o 10% o kā mākou mau calorie i kēlā me kēia lā mai ke kō i hoʻohui ʻia.

Ma kahi o nā meaʻai kō, e hāʻawi i kāu mau keiki i nā koho olakino e like me nā huaʻai. He kalapona ʻono maoli ka huaʻai e hāʻawi pū ana i ka fiber a me nā huaora e pono ai nā keiki.

ʻO kahi ala maikaʻi e hōʻemi ai i ke kō i hoʻohui ʻia, ʻo ia ka hōʻemi loa ʻana i ka soda a me nā mea inu kō ʻē aʻe. E hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo:

• ʻO loko o kahi kini 355 ml (ma kahi o 12 auneke) o ka mea inu palupalu kalapona he like ia me 10 teaspoon o ke kō (ma kahi o 49 grams) a me 150 calories.
• Ma kekahi mau ʻāina (a ke piʻi mālie nei kēia kūlana ma Sri Lanka, ʻeā?) ʻo ka hapa nui o ke kō i hoʻohui ʻia i ka ʻai o kēlā me kēia lā a nā keiki mai kēia mau mea inu ʻono.
• ʻO ka inu ʻana i hoʻokahi 355 ml o ka wai inu kō i kēlā me kēia lā e hoʻonui ai i ka pilikia o ke keiki i ka momona.
• Hiki i ka waikawa i loko o nā mea inu ʻono ke hoʻoheheʻe i ka enamel niho, a hiki i ke kō kiʻekiʻe ke hoʻoulu i nā lua niho.

Ma kahi o nā mea inu ʻono a i ʻole nā ​​'mea inu wai' (nāna i hoʻohui pinepine i ke kō, e like me nā sodas), e hāʻawi i ka waiū momona haʻahaʻa, ka wai, a i ʻole ka wai hua 100%. Akā e hoʻomanaʻo: ʻOiai ʻaʻohe kō i hoʻohui ʻia i ka wai hua 100%, hiki nō iā ia ke hoʻohui i nā calorie mai nā kō kūlohelohe i loko. No laila e kaupalena i ka wai hua i 4-6 auneke (118-177 ml) no nā keiki ma lalo o 7 mau makahiki. Mai hāʻawi aku ma mua o kēlā, ʻo ia hoʻi, ʻaʻole ʻoi aku ma mua o 8-12 auneke (237-355 ml) no nā keiki ʻōpio.

Pehea e koho ai i ka meaʻai olakino?

ʻAʻole maʻalahi ka ʻike i ka mea maikaʻi a me ka mea maikaʻi ʻole. Hiki i ka 'Nutrition Facts Label' ma nā ʻeke meaʻai ke kōkua iā ʻoe me kēia.

No ka ʻike pono ʻana i ke ʻano o nā kalapona, e hoʻolohe i kēia mau helu ʻekolu:

• Huina Kalapona: Ua ʻōlelo ʻia kēia ma nā grama. Hoʻokomo pū kēia waiwai i kekahi mau ʻano kalapona: fiber dietary, kō, a me nā kalapona ʻē aʻe.
• ʻO ka ʻiʻo meaʻai: Ua helu ʻia kēia ma lalo o 'nā kalapona holoʻokoʻa.' ʻAʻohe calorie i loko o ka ʻiʻo meaʻai, a ʻo ka ʻai kiʻekiʻe i ka fiber e hāʻawi i nā pono olakino he nui.
• Nā kō:Ua helu ʻia kēia ma lalo o nā 'carbohydrates holoʻokoʻa'. Hoʻokaʻawale nā ​​​​lepili meaʻai hou i kēia manawa ma waena o nā kō kūlohelohe a me nā kō i hoʻohui ʻia. Loaʻa nā kō kūlohelohe i nā mea e like me nā huaʻai a me nā mea waiū. Loaʻa pinepine nā kō i hoʻohui ʻia i nā mea e like me nā meaʻai māmā, nā toffees, a me nā mea inu ʻono. No ka ʻike ʻana inā loaʻa i kahi meaʻai ke kō i hoʻohui ʻia, e nānā i ka papa inoa o nā mea hoʻohui. E ʻimi i ke kō, ka syrup kulina, a i ʻole nā ​​​​mea ʻono e like me dextrose, fructose, meli, a i ʻole molasses. ʻOi aku ka maikaʻi o ka noho mamao mai nā huahana e papa inoa i kēia mau mea ʻono ma ka hoʻomaka ʻana o ka papa inoa o nā mea hoʻohui.

ʻOiai aia ma kahi o 4 mau kaloli no ka gram o nā kalapona, hiki ke piʻi koke ka nui o ke kō i loko o nā meaʻai māmā. A ʻo kēia mau 'kalori hakahaka' he haʻahaʻa loa ia i nā meaola ʻē aʻe.

No laila, pehea ʻoe e hoʻolilo ai i nā kalapona i ʻāpana o kahi papaʻai olakino? (E hoʻomanaʻo i kēia!)

ʻAe, ua kamaʻilio nui mākou e pili ana i nā kalapona a me ke kō. No laila me kēlā ma ka noʻonoʻo, e noʻonoʻo kākou i ke olakino o kēlā me kēia o kou ʻohana.

• E koho i nā kalapona maikaʻi: E kūʻai i nā palaoa piha, nā huaʻai, nā mea kanu, a me ka waiū momona haʻahaʻa a me nā huahana waiū.
• E kaupalena i nā meaʻai me ke kō i hoʻohui ʻia: E hōʻemi iki i kāu ʻai ʻana i nā mea inu ʻono, toffees, a me nā keke i ka hiki.
• E hoʻoikaika i nā keiki i kēlā me kēia lā: e paipai iā lākou e pāʻani a hoʻoikaika kino.
• E lilo i kumu hoʻohālike maikaʻi: Ke ʻike kāu mau keiki iā ʻoe e hoʻomaʻamaʻa ana i nā hana olakino, e aʻo lākou i nā mea like. E kōkua kēia iā lākou e lawe i kahi nohona olakino mai ka wā ʻōpiopio.

E hoʻomanaʻo, ʻaʻole ko kākou ʻenemi nā kalapona. ʻO ka mea nui, ʻo ke koho ʻana i nā ʻano kalapona kūpono, ma nā nui kūpono . Pēlā nō hoʻi ke kō, no laila he mea naʻauao ke koho ʻana i nā meaʻai momona e loaʻa ana nā kō kūlohelohe a e noho mamao aku mai nā kō i hoʻohui ʻia e like me ka hiki.

ʻO nā kalapona, ke kō, nā kalapona maʻalahi, nā kalapona paʻakikī, nā palaoa piha, nā kō i hoʻohui ʻia, ka ʻai olakino, ka meaʻai, ke olakino o nā keiki