Nā mea e pono ai ʻoe e ʻike e pili ana i nā kalapona a me ke kō!

I kēia lā, e kamaʻilio ana mākou e pili ana i nā kalapona a me ke kō, he ʻāpana koʻikoʻi loa ia o kā mākou ʻai. I kekahi manawa lohe mākou i ka nui o nā kamaʻilio e pili ana i kēia mau mea. No laila, he aha maoli kēia mau mea, he maikaʻi a he maikaʻi ʻole paha no ko mākou kino, a pehea mākou e koho pololei ai iā lākou, ma ke ʻano maʻalahi e hiki ai iā ʻoe ke hoʻomaopopo.

He aha nā kalapona?

I ka ʻōlelo maʻalahi, ʻo nā kalapona ke kumu nui a maʻalahi hoʻi e loaʻa ai ka ikehu no ko mākou kino. Inā he keiki liʻiliʻi a he kanaka makua paha, he mea nui lākou no ka noho olakino. Ua like nā kalapona me ka ʻaila no ko mākou kino. Loaʻa iā mākou lākou mai ka meaʻai ma nā ʻano nui ʻelua.

Nā Kalapona Maʻalahi

ʻO kēia ka mea a mākou e kapa nei he kō maʻalahi . Eia kekahi laʻana, ʻo ka fructose i loaʻa i loko o nā huaʻai a me ka lactose i loaʻa i ka waiū. Akā, mai poina e loaʻa pū ana kēia mau mea i nā huaʻai momona. ʻO ke kō i loaʻa i nā mea e like me ke kokoleka a me nā mea inu ʻono e hāʻule pū ana hoʻi i loko o kēia māhele.

Nā Kalapona Paʻakikī

Kāhea mākou i kēia he starch . Loaʻa iā mākou mai nā mea kanu starchy e like me ka ʻuala a me ka ʻuala, nā palaoa piha, ka laiki, ka berena, a me nā cereals. Hāʻawi kēia i ke kino i kahi ikehu i kēlā me kēia manawa.

Pehea e hoʻoheheʻe ʻia ai kēia mau mea i loko o ke kino?

E noʻonoʻo e pili ana i ia mea, ʻo kēlā me kēia kalapona a mākou e ʻai ai, inā he maʻalahi a paʻakikī paha, ua wāwahi ʻia i nā kō maʻalahi i loko o ko mākou kino. A laila ua komo kēia kō i loko o ke kahe koko. Ke piʻi aʻe ke kiʻekiʻe o ke kō koko e like me kēia, hoʻokuʻu kā mākou pancreas i kahi hormone i kapa ʻia ʻo insulin. Kōkua kēia insulin i ka lawe ʻana i ke kō i loko o ke koko a hoʻouna iā ia i loko o nā ʻāpana o ke kino. A laila wale nō hiki i kēlā mau ʻāpana ke hoʻohana i kēia kō i ikehu. Maopopo iā ʻoe?

I kēia manawa, e nānā, ʻo kekahi mau meaʻai (ʻoi aku ka poʻe i loaʻa nā kō maʻalahi a me nā palaoa i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo a me ka laiki keʻokeʻo) ua ʻeli koke ʻia a hoʻoulu i ka piʻi koke ʻana o ke kō koko. Eia nō naʻe, ʻoi aku ka lohi o ka ʻeli ʻana o nā kalapona paʻakikī (i loaʻa i nā palaoa piha). No laila, piʻi mālie ke kō koko. ʻO ka hoʻomau ʻana i ka ʻai ʻana i nā meaʻai e hoʻoulu ai i ka piʻi koke ʻana o ke kō koko hiki ke hoʻonui i kou pilikia o ka loaʻa ʻana o nā maʻi e like me ka maʻi diabetes.

ʻOi aku ka olakino o kekahi mau meaʻai waiwai i ka carbohydrate ma mua o nā mea ʻē aʻe. ʻO nā koho maikaʻi e komo pū me:

• Nā meaʻai me ka bran
• Laiki me ka ʻōniʻoniʻo (laiki ʻeleʻele)
• Berena me ka bran
• Hua
• Nā mea kanu
• Nā meaʻai waiū momona haʻahaʻa

ʻO ka ʻai olakino a kaulike no kahi keiki ma luna o ʻelua mau makahiki e pono e hāʻawi ma waena o 50% a me 60% o kā lākou calorie i kēlā me kēia lā mai nā kalapona. ʻO ka mea nui, ʻo ia ka loaʻa ʻana o ka hapa nui o kēia mau kalapona mai nā kumu maikaʻi a me ka kaupalena ʻana i nā kō i hoʻohui ʻia.

Aia kekahi mea e like me ke kalapona "maikaʻi" a me "maikaʻi ʻole"?

Ua loaʻa i nā kalapona kahi inoa maikaʻi ʻole i kēia mau lā, ʻeā? Manaʻo kekahi poʻe loea lapaʻau...ʻO ka ʻai nui ʻana i nā kalapona i hoʻomaʻemaʻe ʻia - ʻo ia hoʻi, ke kō i hoʻomaʻemaʻe ʻia i loaʻa i nā mea ʻono a me nā mea inu ʻono, a me ka laiki keʻokeʻo a me ka palaoa keʻokeʻo (i loaʻa i nā ʻano pasta a me ka berena he nui) - ʻo ia kekahi o nā kumu no ka piʻi ʻana o ka momona.

He aha ka mea e hana ʻia i nā kalapona "maikaʻi ʻole"?

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, akā ʻaʻole e hoʻopiha koke iā ʻoe. No laila, ʻai nui ka poʻe iā lākou ma mua o ka mea e pono ai. ʻAʻole hāʻawi maoli kekahi o lākou i ka meaʻai i ke kino - ʻo nā mea e like me nā mea inu kō a me ka toffee he "calories hakahaka" wale nō ʻaʻohe waiwai meaʻai.

No laila, he mea ʻino anei nā kō maʻalahi a pau?

ʻAʻole, ʻaʻole hiki iā ʻoe ke ʻōlelo pēlā. No ka mea, loaʻa pū nā kalapona maʻalahi i nā meaʻai momona he nui. Eia kekahi laʻana, nā huaʻai, nā mea kanu, a me nā huahana waiū. Hāʻawi kēia i nā meaʻai pono he nui e kōkua ai i ko mākou kino e ulu a noho olakino. ʻO nā huaʻai hou, no ka laʻana, aia nā kalapona maʻalahi, akā loaʻa pū kekahi mau mea maikaʻi e like me nā huaora a me ka fiber.

No ke aha he maikaʻi loa nā kalapona paʻakikī?

Wahi a nā Kuhikuhi ʻAi no nā ʻAmelika o 2015–2020, ma ka liʻiliʻi he hapalua o nā palaoa a mākou e ʻai ai he mau kalapona paʻakikī, a i ʻole nā ​​palaoa piha. ʻO nā palaoa piha, e like me ka laiki ʻeleʻele, ka oatmeal, nā berena palaoa piha, a me nā cereals, he mau koho maikaʻi. Hiki i kahi meaʻai 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 lohi o ka ʻai ʻana: Loaʻa i nā palaoa piha nā ʻāpana ʻekolu o ka palaoa (ka bran, ka germ, a me ka endosperm). Eia naʻe, ʻo ka endosperm wale nō ka mea nui i loko o nā palaoa i hoʻomaʻemaʻe ʻia. ʻOi aku ka nui o ka ʻai ʻana o nā palaoa piha, no laila ʻoi aku ka lohi o ka ʻai 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 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 pale ʻana i ka paʻa ʻana o ka ʻōpū a pale aku paha i ka maʻi ʻaʻai colon.
• Hāʻawi i nā huaora a me nā minelala: Loaʻa i nā palaoa holoʻokoʻa nā huaora e like me nā huaora B, magnesium, a me ka hao, a me nā huaora a me nā minelala koʻikoʻi.

Pono ka hapa nui o nā keiki kula 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 hoʻokahi lawelawe - no ka laʻana, kahi ʻāpana berena; he kīʻaha o ka cereal mākaukau e ʻai; a i ʻole ka hapalua kīʻaha o ka laiki i moʻa ʻia, pasta i moʻa ʻia, a i ʻole ka porridge wela. Ma ka liʻiliʻi o ka hapalua o kēia nui e hele mai mai nā palaoa piha.

E kamaʻilio kākou e pili ana i ke kō.

ʻO nā meaʻai me ke kō i hoʻohui ʻia - e like me nā mea inu palupalu, nā biscuits, nā keke, nā toffees, ka ice cream a me kekahi mau mea inu hua - he nui pinepine nā calorie akā haʻahaʻa i ka meaʻai. Ua pili ka ʻai kiʻekiʻe i ke kō me ka momona. Hiki i ka ʻai ʻana i ka nui o ke kō ke hana i ka pala o nā niho. Manaʻo ʻia ʻaʻole i hiki i ka 10% o kāu mau calorie i kēlā me kēia lā ke hele mai mai nā kō i hoʻohui ʻia.

Ma kahi o nā meaʻai māmā momona, e hāʻawi i kāu mau keiki i nā koho olakino e like me nā hua. He kumu maikaʻi loa nā huaʻai no ka ʻono maoli, nā kalapona, a me 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 noʻonoʻo i kēia mau manaʻo:

• Aia i loko o kahi kini 355 ml (12 oz) o ka mea inu palupalu kalapona ma kahi o 10 teaspoon (49 ml) o ke kō a me 150 calories.
• ʻO ke ala nui e hoʻohui ʻia ai ke kō keu i ka ʻai o kēlā me kēia lā a nā keiki ma o nā 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 ʻakika i loko o nā mea inu ʻono ke hoʻoheheʻe i ka enamel niho, a hiki i ke kō keu ke hoʻoulu i nā lua.

Ma kahi o nā mea inu kō a i ʻole nā ​​mea inu hua (hiki ke loaʻa ke kō i hoʻohui ʻia, e like me ka soda), 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 loko o ka wai hua 100%, hiki ke hoʻonui ʻia nā calorie mai kēlā mau kō kūlohelohe. No laila e kaupalena i ka wai hua i 4-6 auneke (118-177 ml) no nā keiki ma lalo o 7 mau makahiki, a ʻaʻole i ʻoi aku ma mua o 8-12 auneke (237-355 ml) no nā keiki makua a me nā keiki ʻōpio.

Pehea ʻoe e loaʻa ai ka ʻike e pili ana i ka meaʻai?

ʻAʻole maʻalahi ka ʻike ʻana i nā koho maikaʻi a me nā koho maikaʻi ʻole. Hiki i ka lepili Nutrition Facts ma nā ʻeke meaʻai ke kōkua i kēia ʻano.

No ka ʻike ʻana e pili ana i nā kalapona, e nānā i kēia mau helu ʻekolu:

• Huina Kalapona: ʻO kēia waiwai, i hōʻike ʻia ma nā grama, e komo pū ana me kekahi mau ʻano kalapona: Dietary Fiber, Sugars, a me nā kalapona ʻē aʻe.
• ʻO ka Fiber Meaʻai: Hoʻokomo ʻia kēia ma lalo o nā kalapona āpau. ʻAʻohe calorie o ka fiber meaʻai, a he nui nā pono olakino o ka ʻai kiʻekiʻe i ka fiber.
• Nā Kūkae: Hoʻokomo pū ʻia kēia ma lalo o nā kalapona holoʻokoʻa. Hoʻokaʻawale kekahi mau lepili meaʻai 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 i nā meaʻai māmā, nā toffees, a me nā mea inu ʻono ka nui o ke kō i hoʻohui ʻia. No ka ʻike inā he kō i hoʻohui ʻia i kahi meaʻai, e ʻimi i ke kō, ka syrup kulina, a i ʻole nā ​​mea ʻono ʻē aʻe e like me dextrose, fructose, meli, a i ʻole molasses ma ka papa inoa o nā mea hoʻohui.E noho mamao aku mai nā huahana i loaʻa ke kō a i ʻole nā ​​​​mea ʻono ʻē aʻe ma ke poʻo o ka papa inoa meaʻai.

ʻOiai he 4 wale nō kaloli no ka gram o nā kalapona, hiki ke hoʻonui koke ʻia nā kaloli ma muli o ke kiʻekiʻe o ke kō i loko o nā meaʻai māmā. A ʻo kēia mau "kalori hakahaka" he haʻahaʻa pinepine i nā meaola ʻē aʻe.

Nā kalapona no ke ola olakino: Nā mea e hoʻomanaʻo ai

ʻAe, ua kamaʻilio nui mākou e pili ana i nā kalapona a me ke kō. ʻO ka mea nui loa, ʻo ke koho ʻana i nā kalapona maikaʻi. ʻO ia hoʻi ke koho ʻana i nā palaoa piha, nā huaʻai, nā mea kanu, a me ka waiū momona haʻahaʻa a me nā huahana waiū. Eia kekahi, e kaupalena i nā meaʻai me ke kō i hoʻohui ʻia. A paipai i nā keiki e hana i kēlā me kēia lā.

A mai poina, pono ʻoe e lilo i kumu hoʻohālike maikaʻi. E ʻike kāu mau keiki i kāu mau ʻano olakino a e hahai iā lākou. E hoʻomākaukau kēia i ke ala no kahi nohona olakino, i ko lākou wā ʻōpiopio a i ko lākou wā e ulu ana.

No laila, ʻaʻole nā ​​​​kalapona he mea e makaʻu ai, akā he mea ia e hiki ai i ko mākou kino ke hoʻohana inā koho pono ʻia. Ua maopopo iaʻu, ʻeā?

Nā Kalapona, Kūkae, Nā Kalapona Maʻalahi, Nā Kalapona Paʻakikī, Nā Huaʻai Holoʻokoʻa, ʻIke Meaʻai, ʻIke Meaʻai a nā Keiki, (Nā Kalapona), (Kūkae), (Nā Huaʻai Holoʻokoʻa), (ʻIke Meaʻai)