Hiki ke hoʻopau i ke kōponaʻai i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino

He inoa maikaʻi ʻo Sugar a no ke kumu maikaʻi. Aia ia ma kahi kokoke i nā huahana meaʻai a nā mea ʻike ʻike āu e ʻike ai ma ka hale kūʻai o ka hale kūʻai, a ʻike ʻia kekahi maʻi ʻano pāpaʻi o ke kō i loko o nā ʻāina hoʻomohala. Inā ʻaʻole ʻoe e ʻike i ka huaʻōlelo "koko" i loko o ka papa inoa o nā mea kanu, i like ʻole kekahi ʻano ʻē aʻe i loko o ka meaʻai āu i ʻike ʻole ʻole ai. Ke noʻonoʻo nei i nā mea a mākou e ʻike ai e pili ana i ke kō a me nā pilikia olakino e hiki ai ke kīhāpai i kona ʻai ʻana, loaʻa iā mākou kahi nīnau kūpono - pehea ka nui o ke kō e hiki ai ke hoʻopau ʻia i kēlā me kēia lā me ka hōʻeha ʻole i ke olakino? E nānā i kēia kumuhana mai nā kihi ʻokoʻa.

Me ka mea, ua hoʻohaki ʻia ko mākou ʻōpū ʻānela i ka makemake e makemake i ke kō, a inā ʻaʻole i momona ʻia kā mākou meaʻai, e lilo i mea ʻoluʻolu loa no ka lehulehu. Eia nō naʻe, aia ka lono maikaʻi: hiki i nā ʻona momona ke hoʻopololei, hiki iā ia ke kōkua iā mākou e kāpae i ka makemake nui e pau i ka nui o ke kō, akā pehea? Heluhelu e aʻo i nā mea āpau e pili ana i ka hoʻemi ʻana i ke kōʻai gula a me ka nui o ke kō e hiki ai ke ʻai i ka lā no ke olakino maikaʻi.

Ehia mau kākelē gula e hoʻopau i kēlā me kēia lā

Ehia mau punetēē e hiki ai ke hoʻopau ʻia e nā kāne a me nā wahine.Ahahui Puhi ʻAmelika Hui Pū ʻIa e ʻōlelo ai:

ke kumu o ke kō i loko o ka lā no nā wāhine - ʻaʻole hou aku ma mua o 100 mau calorie i kēlā lā kēia lā mai ke kō (eono kīʻaha a i ʻole 20 gram),
ke kumu o ke kō i loko o ka lā no nā kāne - ʻaʻole hou aku ma mua o ka 150 mau kalona mai ka lā mai ke kō e loaʻa ai (ma kahi o ʻehā mau kāleka a i ʻole 36 mauʻu).

Hoʻomaopopo:

Ehia mau kau kō i loko o ka puna - 1 kele o ka 4 kaona o ke kō.
Ehia mau kau miki i loko o kahi papa - 1 kīʻaha me ke kūlike he 3 punetēpē a like me 12 kalā o ke kō.
50 kalā o ke kō - Ke liʻiliʻi ma luna o 4 mau papa.
100 kalama o ke kō - Ke liʻiliʻi ma luna o 8 mau papa.
I loko o kahi aniani o ka wai kala (240 ml) - loaʻa iā 5.5 teaspoons o ke kō, ʻoi aku ka nui ma mua o 20 mau grama.

ʻO ia ke kumu i hōʻike ʻia aku ai nā ʻōʻai a pau ma mua o ka wai ʻona. ʻO kahi koho ʻē aʻe - hoʻoheheʻe i ka wai me ka wai 50/50, ʻoiai e inu ʻoe no ka ʻoi aku o ka 120-180 ml ma ka huina. A e hoʻomanaʻo hoʻi i ka hapanui o nā ʻekala hana kīʻaha me nā mea inu ʻona he ʻelua mau pākahi. Mai haʻalele i ka lepili.

E poina e pili ana i nā keiki. ^ E Ha yM. Ehia kahe e hiki ai i nā keiki ke hana? ʻAʻole pono nā keiki e inu i ka nui o ke kō e like me ka makua. ʻAʻole pono nā mea i kaʻai o nā keiki eʻoi aku ma mua o 3 punetēpē i kēlā me kēia lā, ʻo 12 kekona. Ua ʻike paha ʻoe i hoʻokahi kīʻaha nui o ka ʻaila kakahiakaʻaiʻai ma mua o 3.75 teaspoons o ke kō? ʻOi aku kēia ma mua o ka loaʻa i nā lā i ʻāpono ʻia i nā lā a pau. I kēia manawa ʻike ʻoe no ke aha ka hapanui o nā kīʻaha cereal momona maikaʻi loa i koho ʻole ʻia no nā kānaka a pau.

Ua loaʻa iā ʻoe kou manaʻo i ka nui o ka nui o ke kō, akā pehea e nānā ai i kona hoʻohana? ʻO ke ala maikaʻi loa e mālama i kahi nūpepa. Nui nā mea mākaʻikaʻi pūnaewele hoʻohana i hiki iā ʻoe ke hoʻohana, a he mea kōkua nui lākou i nā hihia ʻaʻole i ʻike ka inoa i nā ʻike e pili ana i nā māhele meaʻai o ka huahana a i ʻole ka pau ʻana i nā meaʻai piha e like me nā hua hou.

Kōkuhi hoʻoili

E kūkā mākou i ke koina, pehea ka nui o kāu momona e ʻai ai i kēlā me kēia lā, a he nui ka pae o kona hoʻohana. Wahi a Ahahui Puhi ʻAmelika Hui Pū ʻIa, ma kā mākou papaʻaiʻai he ʻelua mau susona:

ʻO nā puna wai kūlohelohe e hele mai mai nā meaʻai e like me nā hua a me nā mea kanu ʻai.
Hoʻohui nā gula a me nā mea momona ulu aʻe, e like me nā momi liʻiliʻi, ʻulaʻula, a me ka pinkula i loaʻa i ka pahu kīkē, ke kōpaʻa keʻokeʻo, ke kōpaʻa ʻona, a me nā puna gula hoʻonaninani, e like me nā pākuʻi palaoa a fruktosa. ʻO kēia mau honi i hana ʻia e nā mea i loaʻa i loko o nā meaʻai e like me nā meaʻala huaʻai, nā hua ʻai, nā mea ʻalaʻeu, nā keke, nā kuki, ka aila, ka ʻōmole i hoʻopaʻa ʻia, nā kīwī, nā mea i kī ʻia, a me nā mea ʻūʻū.

ʻO kekahi o nā inoa maʻamau no ka hoʻonui ʻana i ke kō a me nā huahana kō i hoʻohui ʻia i:

agave
kōpala kālā
ʻai ʻai palaoa
huapalapala
ʻili nā hua wai
pākaʻi palaoa fructose
meli (ʻike. Ka pōʻino o ka meli - i nā aha hihia mea ʻino ʻo ka meli?)
invert sugar
gula malt
molale
ʻaila ʻaihue ʻole
liuliu
nā pauku mololi i pau i "oz" (dextrose, fructose, glucose, lactose, maltose, sucrose)
papaomi

I kēia manawa ʻoe e ʻike e pili ana i nā koholā hoʻohui ʻia, he aha hoʻi ka mea e hele mai nei mai nā kumu kūlohelohe e like me nā hua? Ua noʻonoʻo anei lākou? ʻAe, ʻano o. ʻAe, ʻo ia ka koho maikaʻi loa, akā aia kekahi mau meaʻai i ka nui o ke kō, no laila, pono ʻoe e hoʻomau i kā lākou ʻai i lalo o ka kaohi - ʻoiai inā ʻoe e ʻeha i ka maʻi mellitus a i ʻole kekahi mau maʻi e kūpaʻa ana i ka kō.

ʻOi aku ka maikaʻi o kaʻai ʻana i nā hua holoʻokoʻa, akā ke koho mau nei i nā hua kūpono. Aia ka pona pāʻālua liʻiliʻi e pili ana i ka 12 grika o ka hilo maoli. Aia kahi kīʻaha liʻiliʻi o nā palahalī e pili ana i ka hapalua o kēlā huina. Aia nā hua maloʻo a me nā hua a pau e pili ana i ka nui o nā calorie a me nā kō, akā, ua nalo nā hua maloʻo i nā waiwai waiwai nui ma muli o ka nalowale o ka wai i ka wā o ka hoʻoilo.

Hoʻopau nā manamana a me nā hua kō i nā calora a ʻo nā mea kiʻekiʻe i nā mea kanu. ʻO lākou ka 3 maulepū o ka fiber, 100% o nā ʻōlelo i hāpai ʻia i kēlā lā i kēia lā me ka huaʻai C, ka acid folic, potasi a me nā mea ʻē aʻe.

Inā makemake ʻoe i kahi 500 ml kīʻaha o ke kala ʻona, ʻo kēia ka mea āu e kiʻi ai:

225 mau kalona
0 mau mea kanu
60 kalama o ka honi hoʻohui

Aia ke koho ʻoluʻolu? Ka iʻa aiʻole ka ʻona me nā huaʻala?

ʻOiai ka hiki o ke kō i ke kō i nā meaʻai kūlohelohe, he koho maikaʻi kēia no ka mea he piha o ka fructose, he maikaʻi ia no ka hana ʻana o ka ikehu. Ke hoʻokaʻa ʻia ke kō mai ka meaʻai, ʻaʻohe kīa ʻai o ka meaʻai, a hoʻemi nui ʻia ka nui o nā mea kanu. E ho'āʻo e ʻai i ka meaʻai o ka meaola - a ʻaʻohe, ʻaʻole Coca-Cola.

ʻO ka hui momona hōʻike e hōʻike ʻia ma nā makahiki he ʻekolu i hala iho nei, ua hoʻonui ke kumukūʻai o ke kō ma mua o 30%. I ka makahiki 1977, i loko o nā ʻāina hoʻomohala, ua hōʻemi ʻia ka nui o ke kō ma kahi o 228 mau kalaki i kēlā me kēia lā, akā ma ka makahiki 2009-2010 i lele aku ai i 300 mau ʻanuʻu, a i kēia manawa ke kiʻekiʻe, a hoʻopau hou nā keiki. ʻO kēia mau gula, hoʻohui ʻia i kāloti, ʻōpala a me pasta, he mea hoʻohui i ka nui o nā ʻōlima, nā mea inu a me nā cereals kakahiaka, hoʻohui ʻia i nā calorie nui i ka papaʻai a me ke kumu o ka mumū, nā maʻi a me nā mea ʻē aʻe. ʻOiai hiki ke alakaʻi i kēia i ka hoʻonui manawa pōkole i ka ikehu, ua hoʻemi nui ʻia ka komo ʻana o nā mea pono i loko o ke kino.

Hōʻike nā haʻawina ʻo ka hoʻohaʻahaʻa ʻana i ke kōpaʻa gula hiki i kahi mea nui loa i ko mākou olakino, ʻoi aku hoʻi e pili ana i ka maʻi diabetes type 2 a me ka momona. ʻAe nā mea hana ʻikepili o ke kanaka ma ka hoʻopili ʻana i kahi kulekele paʻa, ke hoʻokaʻa ʻia o ke kō i ka meaʻai a nā mea hana ʻana e hōʻemi ʻia ma ka awelika o ka 1 pākēnē i kēlā me kēia makahiki, hiki ke hōʻemi i ka momona i ka 1.7% a me ka ulu ʻana o ka maʻi diabetes type 2 e 21.7 mau hihia no ka 100,000 kanaka no 20 makahiki.

Nā kikowaena US no nā maʻi me ka pale ʻana i ka maʻi ʻoi aku ka nui o nā helu kikoʻī e pili ana i ka nui o ke kō i hoʻopau ai ke kō.

Mai ka makahiki 2011 a 14, ua hoʻopau ka poʻe ʻōpio i ka 143 mau kaloli, aʻo ka pākeke e hoʻopau ana i ka nui o 145 mau kaloli mai nā mea momona a nā mea ʻala.
ʻOi aku ka nui o kēlā mau kīʻaha i waena o nā keikikāne, nā ʻōpio a i ʻole nā ʻōpio e noho ana i nā ʻohana haʻahaʻa haʻahaʻa.
I waena o nā pākeke, ua ʻoi aku ka kiʻekiʻe o ka inu ʻawaʻawa me nā kānaka ʻōpio, nā ʻōpio, a i ʻole nā pākeke haʻahaʻa.

Hiki iā ʻoe ke hōʻemi i kahi haʻahaʻa gula? ʻO ka pōʻino o ka haʻahaʻa haʻahaʻa

Hiki i ke kōpō haʻahaʻa ke alakaʻi i nā pilikia ʻokoʻa, ʻoiai inā he maʻi maʻi. ʻO ka hoʻolaʻa haʻahaʻa haʻahaʻa, ʻike ʻia ʻo ka hypoglycemia kekahi o nā pilikia maʻamau e pili ana i ka hoʻokahe koko haʻahaʻa, a ua hoʻākāka ʻia me ke ʻano o ka nui o ke koko ma lalo o ka 3.86 mmol / L (70 mg / dl). Hoʻohana pinepine ʻia kēia no ka lawe ʻana i nā lāʻau lapaʻau, lawa ʻole ka ʻai, a inā ʻaʻole i ʻai nui kekahi kanaka i kekahi mea no ka manawa lōʻihi, ʻoi loa ka hana kino, a i kekahi manawa inu wai.

Pākuʻi ʻia paha nā ʻōuli i ka manaʻo o ka haʻalulu, ka hoʻoulu ʻana, a me ka puahi wikiwiki. ʻO ke ʻano ka maʻi maʻamau, akā hiki i ka hypoglycemia koʻikoʻi ke hōʻeha i ka haunaele, nā ʻano antagonistic, ʻike ʻole ʻole, a i ʻole e kau.

Hiki i ke kōpaʻa koko liʻiliʻi ke ulu aʻe i kekahi, a e hiki ke nānā aku i nā loiloi maʻamau i ke ala maikaʻi e hoʻokele ai i ia. Hoʻololiʻa ka ʻike hoʻokolohua ʻē aʻe, akā he nui ka poʻe me ka maʻi maʻi e nānā i ko lākou koko koko ma mua o ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina awakea a ma mua o ka moena. Inā ʻaʻole ʻoe e loaʻa ana nā pilikia me ka hoʻokahe koko haʻahaʻa, pono ʻoe e nīnau i ke kauka hiki ke kōkua i ka mālama ʻana i ke kō koko maʻamau.

ʻO nā pōpilikia o ke kō koko kiʻekiʻe

ʻO ka nele o ke kōpau hiki ke kumu i ka hypoglycemia, akā he nui loa ia e alakaʻi i kahi ʻano i ʻike ʻia ʻo hyperglycemia. Hiki i ka Hyperglycemia ke hōʻeha i nā hoʻopiʻi koʻikoʻi, e like me:

maʻi maʻi maʻi
hōʻeha kino i kāhea ʻia a peropheral neuropathy
ʻoki pōʻino
neuropathy maʻi maʻi
hoʻoneʻe ke kīʻaha koko retinal - retinopathy diabetic hiki i kahi makapō
cataract a uhi ʻana paha i ka lono
nā pilikia wāwae i hoʻoili ʻia e nā neʻe poʻokela a i ʻole ka luhi ʻilihune
pilikia me nā iwi a me nā ʻāpana
nā pilikia ʻili, me ke ʻano o ka maʻi pūpū, nā maʻi maʻi, a me nā hōʻeha ʻole ʻole
nā maʻi āpau i nā niho a me nā kuʻi ʻana
maʻi ketoacidosis maʻi
maʻiʻo hyperglycemic hyperosmolar

Eia kekahi, aia kahi pōpilikia weliweli nui o ke kō koko koko, no laila he mea nui e ʻike i ka nui o ke kō e hiki ai iā ʻoe ke ʻai i kēlā me kēia lā.

Nā pilikia pilikia o ka naʻau

1. ʻO ka nui o ke kō e hiki ai i nā pilikia o ka naʻau.

Wahi a JamaI kekahi mau manawa, kokoke i hoʻokahi hapakolu o nā kalona e hoʻopau ʻia i kēlā me kēia lā mai ka gula. He keu maoli kēia o ka kō! I ʻO ke olakino lahui a Ka Nānā Wili I hōʻiliʻili ʻia ka ʻikepili e kōkua i ka ʻike ʻana i nā pilikia me ke kō nui. Hōʻike nā hopena i ka hapanui o nā pākeke e hoʻopau i nā kō iʻoi aku ka nui ma mua o ka mea i hōʻike ʻia no ka meaʻai maikaʻi, e alakaʻi ana i ka nui o ka make mai nā maʻi cardiovascular.

ʻO ka maʻa a me ka maʻi diabetes

2. Hiki i ka Sugar ke hoʻoulu i ka maʻi maʻi, ka momona a me ka metabolic syndrome

ʻO ka maʻi maʻi mellitus ʻo ia kekahi o nā maʻi maʻamau e pili pū ana i ka ʻai nui o ke kō, kaʻai ʻana o ka hale, mea ʻai wikiwiki a me ke ʻano maʻalahi. Ke hoʻopau nei mākou i ke kō, nui loa ka hana o ka ate i nā mea āpau e hoʻohuli i ka kō i ke kō, akā hiki ʻole ke hoʻololi i ka nui o kēia huahana. ʻOiai ʻaʻole hiki i ka puliki ke kaomi i ke kō a pau ke kō i komo i ke kino, no ka piha, ua hoʻomaka ka pale ʻana i ka insulin a hiki i nā metabolic syndrome.

Hiki iā ʻoe ke aʻo hou e pili ana i nā ʻoiaʻiʻo e pili ana i ka ʻai ʻana i ke kō i ka hoʻomohala ʻana i ka maʻi maʻi i aneʻi - ʻO ke kōʻai ʻaʻai ke kumu no ka maʻi diabetes?

Nā ʻōpū pale

3. Hiki i ke kōlā momona ke hōʻino i kāu mau niho.

ʻAe ,ʻoiaʻiʻo ʻoi loa ka nui o ke kō e hiki ai iā ʻoe ke hele i nā kipa he nui i ka dentist. Wahi a ʻAmelika Hui Pū ʻIaʻAmelika a hai aku i ka olelo ʻO ka hōʻike ʻana o Surgeon General i ka Oral Health ma ʻAmelikaʻO nā mea āu e ʻai ai e hoʻopilikia nui loa i ke olakino o kou waha - e komo pū ana kou mau niho a me nā ʻalā. Hiki i ke kōpaʻa momona ke hoʻoulu i ka ulu o ka maʻi bakala, e alakaʻi ai i ka luku a me nā kahe o nā umauma a me nā iwi.

Nā ʻuhane ʻino

Ua like nā puna a pau?

He mea nui ia e hoʻomaopopo i ka ʻokoʻa ma waena o ke kō i hoʻohui ʻia i ka meaʻai a ʻo ka mea i loaʻa mua i kekahi mau meaʻai.

E like me ke kānāwai, hōʻike ʻia ka hopena i ka nui kūpono ma kekahi mau mea kanu, nā hua, nā hua ʻai a me nā huahana wai.

He mea waiwai nui lākou no kēlā me kēia mea ola, no ka mea he nui o ka wai, ka fiber a me nā meaola ʻē aʻe. No kēia kumu, pono nui nāʻaʻa kālā no kēlā me kēia nui o ka manawa.

Pono e ʻike i ke kō, ka mea i hoʻohui ʻia i ka meaʻai i kēlā me kēia lā, he ʻano ʻokoʻa a me ka hopena i ke kino. ʻO ia ka mea i kapa ʻia ʻo ka fructose syrup.

No ka poʻe e makemake e mālama i nā paona'ē aʻe, ua contraindicated e hoʻohana ʻia. Hoʻomaopopo ʻia e hoʻololi i ia me nā noke olakino maikaʻi i loaʻa i loko o nā lau, nā hua a me nā hua.

ʻO ka kōʻai kōloli o kēlā me kēia lā

ʻO ka nui o nā huahana e ʻae ʻia e hoʻopau ʻia i kēlā me kēia lā he 76 mau grama, ʻo ia hoʻi, ma kahi o 18 mau kiʻi a i ʻole 307 kcal. Ua hoʻokau ʻia kēia mau helu i ka makahiki 2008 e nā poʻe loea i ka kahua o ka cardiology. Akā, maʻamau mau kēia mau ʻike a hoʻokaʻawale ʻia nā hana ʻai hou no kēia huahana.

A ʻo ka hoʻoilina o ka dosage e like me ke kāne, i ka manawa ke nānā aku nei penei:

kāne - ʻae ʻia lākou e hoʻopau i ka 150 kcal i kēlā me kēia lā (39 mau grama a i ʻole 8 teaspoons),
wahine - 101 kcal i kēlā me kēia lā (24 mauʻu a i ʻole 6 teaspoons).

Paipai kekahi poʻe loea i ka hoʻohana ʻana o nā mea hana, he mau mea lāʻau kūlohelohe a i ʻole nā mea kūlohelohe, i hōʻike ʻia e ka pā manawaleʻa kūikawā. Pono lākou i mea e ʻoluʻolu iki i ka meaʻai.

Loaʻa nā mea aloha i ka glucose, akā like ʻole me ia, ʻaʻole lākou e hoʻonui i ke kiʻekiʻe o kēia mau mea i ke koko.

ʻO kēia huahana no ka poʻe me ka pūnaehana endocrine impaired, inā hiki ke hoʻomanawanui ahonui a me ka hana i ke kaʻina o ka metabolism, ua hoʻokaʻawale ʻia i nā māhele ʻelua: caloric a non-caloric.

ʻO nā mea caloric e komo i nā mea kūlohelohe kūlohelohe maoli (sorbitol, fructose, xylitol). Akā i nā mea kaloric - aspartame a me saccharin, i ʻike ʻia i nā maʻi āpau.

No ka mea ʻole ke ʻano o ka ikehu o kēia mau huahana, pono e lilo nā mea hana i hoʻopuka ʻia ma ke ʻano he mea nui ia no ka poʻe i loaʻa ka maʻi maʻi a momona.

Mai kēia mau mea a pau e pili ana i kēia mau mea e hoʻohui i nā kīʻaha i hoʻomākaukau ʻia a me nā mea inu. ʻAʻole pono ka nui o kā lākou lawe ʻana i kēlā me kēia lā no 30 mau grama. I ka wā eʻoi aku ka pakeke, ʻaʻole pono ʻoe e lawe ma mua o 20 grama i kēlā me kēia lā. Pono e hānai ʻia e kālai pono ʻia i ke kō i loko o ka manawa holoʻokoʻa o ka wā hāpai.

No nā kāne

E like me ka mea i hōʻike mua ʻia, pono i ke kō me ka nui o ka ʻai.

No ka wahine ʻoi aku ka ikaika, ʻo ka nui o ke kō o ka meli ma kahi o 30 mau minamina. I ka hihia e pono ai ʻoe e ʻoi aku i kahi hapa o 60 mauʻu.

ʻO kēia ma muli o ka hōʻoia i ka hopena o nā hoʻopiʻi koʻikoʻi, kumu nui i ka pancreas a me ka ʻōnaehana cardiovascular. Pono e hānai pono i ka honi no ka hoʻohana ʻana e nā mea hoʻokūkū. He loaʻa maoli kēlā i kēia one keʻokeʻo no nā mea ola a pau.

ʻAʻole i noho i loko o ke kūlohelohe, no ka mea, ua hoʻokumu ʻia e ka lāʻau hoʻomehana kemu. E like me ʻoe e ʻike, ua hoʻokaʻawale kēia huahana i ka calcium i ke kino, ka mea e alakaʻi ai i ka hoʻopau mau a me ka wā mua o ka kino.

I kaʻai i kēlā me kēia lā o nā kāne kahiko, pono e kaupalena ʻia ke kō. ʻAʻole lawe ʻia nā homa paukena i nā pōmaikaʻi i ke kino, akā, e hoʻoneʻe i nā mea pono āpau mai ia mea, i nā minima. ʻO ka maʻamau o kēlā me kēia lā i loaʻa iā 55 kekona.

No nā wahine

ʻAe ʻia ka moekolohe maikaʻi e hoʻopau i kahi mea o 25 pākaha o ke kō i kēlā me kēia lā. Akā ʻaʻole pono e ʻoi aku ma mua o ka nui o ka 50 gram.

Ma hope aku, hiki i kēia ke alakaʻi i ka hoʻomohala ʻana o ka maʻi mellitus i mea i kau ʻia i nā mea kaupaona hou.

No nā wahine hāpai, ua ʻōlelo nā loea e hoʻopau i ka ʻai hou aku ma mua o 55 pākēkē. No ka mea, ʻo ke kōloli no ka ʻaiā, me ka nui o ke kino, hoʻomaka ka huli ʻana i nā waihona momona. ʻOi aku ka maikaʻi no nā makuahine e hoʻolōʻihi i ka hoʻohana ʻana i kēia mea.

Aia i kekahi mau kūlana pili ʻia e nānā ʻia no ka hoʻomākaukau ʻana i ka ʻai no kahi keiki.

keiki keiki 2 - mau makahiki he 3 - ʻae ʻia e hoʻopau i ka 13 grama, ʻaʻole iʻoi aʻe ma mua o 25,
keiki 4 - 8 mau makahiki - 18 kalala, akā, ʻaʻole iʻoi aku ma mua o 35,
keiki 9 a 14 makahiki - 22 kalama, a me ka nui o ka nui ma kēlā lā he 50.

Ke ʻimi ʻia nā keiki nui i luna o nā makahiki he 14 ke ʻai aku i kahi mea he 55 mau kekona o ka lā. Inā hiki, e aʻo e hōʻemi i kēia helu.

Pehea e hoʻololi ai?

Hoʻolakoʻo ia e haʻalele wale i ka gula, akāʻo kāna mea hoʻopili. ʻAʻole i lōʻihi ka lōʻihi i ʻike ʻia e pili ana i nā pōʻino o nā mea i hala.

Pono ka poʻe e kiaʻi pono i kā lākou ponoʻai ponoʻī ke makemake i ke kō kūlohelohe i ʻike ʻia i loko o nā hua, nā huaʻai, ka meli, nā kīkohukū a me nā huahana waiū.

ʻO ka sīkona ka pulu laupaʻa wai-hoʻokaʻawale i loko o ke kino i ka glucose a me ka fructose - hua a me ke kōpaʻa huaʻai i ke ʻano like. E like me kāu e ʻike ai, ka pilina pilikino o nā mea momona maoli kūlohelohe e like ʻokoʻa i nā mea ʻala.

Ma kahi o nā hua momona a me nā gula momona e ʻike ʻia i loko o nā huahana kūlohelohe, ua momona pū nō hoʻi lākou me nā huaora, nā minereka, antioxidants a me phytohormones. Eia nō naʻe, he haʻahaʻa glycemic haʻahaʻa kēia mau mea.

ʻO ka meli kekahi o nā mea hoʻoliʻina gula maikaʻi loa.

Ma waena o nā mea momona kūlohelohe maʻamau: ka meli, ʻo Artichoke syrup, stevia, agave syrup, a me ka maple syrup. Hiki ke hoʻohui iā lākou i ke kīwī, kofe a me nā mea inu ʻē aʻe. ʻO ka hana nui o ka glucose no ke kino ke hāʻawi iā ia i ka ikaika nui.

No ke kanaka e kaupaona ana i ka 65 kg, ʻo ke ʻano o kēlā me kēia lā o kēia ʻano he 178 grama. Eia kekahi, e pili ana i ka 118 o nā pona o ke kime e hoʻopau, a me nā mea āpau e striated muscle and cell cells. Lawe ʻia nā ʻano hana ʻē aʻe o ke kino kanaka i nā mea momona mai ka momona, e komo ai i ke kino mai waho.

Pehea e hōʻemi ai i ka kōnake o ka kō ma kāu iho?

E like me kāu e ʻike ai, i kā mākou papaʻai o kēlā me kēia lā, ʻaʻole pono ka nui o ke kō e hiki aku ai ma mua o 45 grama. Hiki i ke koena ʻoi loa ke hōʻino i nā kino a pau a me nā hana o ke kino.

Nui kekahi mau ʻōlelo paʻa o ka poʻe loea e kōkua i ka hoʻemi ʻana o ka mea kaaneka o ka mau mea ʻai i hoʻopau ʻia mai ka meaʻai.

ma mua o ke kō, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i nā hili kūlohelohe e pili ana i ka stevia. ʻO nā mea aloha maʻamau e loaʻa i ka xylitol, sorbitol, fructose, saccharin, cyclamate a me aspartame. Akā, ʻo ka palekana ka huahana, nā huahana stevia.
ʻoi aku ka maikaʻi e haʻalele haʻalele i nā pā i waiho ʻia, e like me ka ketchup a me ka mayonnaise, aia nā hilo ma nā koina kiʻekiʻe. Aia hoʻi ma ka papa inoa o nā huahana i pāpā ʻia e pono ai ʻoe e hoʻopili i kekahi mau huahana semi-hoʻopau, nā kīkona i ʻole, pūlima a me nā kīlei maikaʻi.
ʻoi aku ka maikaʻi ke hoʻololi i nā mea ʻono mai ka pākeke me nā huahana homemade like. ʻO nā pīpī, nā pastries, nā ʻūlū - hiki i kēia hana ke hana kūʻokoʻa me ka hoʻohana ʻana i nā mea momona maoli.

ʻO nā hopena o ka hoʻoulu pinepine ʻana i nā sweets

ʻO ka ʻeha i hoʻoili ʻia e ke kō i ke kō kanaka:

ke kano o ka niho enamel,
ʻopi momona
maʻi maʻi, i kahi hanana thrush,
ʻōpū a me ka ʻōpū o nā ʻōpū,
he ʻano hūnā
maʻi mellitus maʻiʻi
nā hopena kūlohelohe.

Nā wikiō pili

E pili ana i ka pālākēa o kēlā me kēia lā a me nā hopena o ka hoʻonui ʻia ʻana i loko o ke wikiō:

E like me ka mea i hōʻike ʻia ma mua, ʻaʻole wale ka meli, nā huaʻai, nā hua ono, akā, ʻo nā ʻona like ʻole kekahi mea momona maikaʻi. Ke kōkua nei lākou i ka hakakā me nā paona he nui, a ka hōʻemi ʻana hoʻi i ka maʻi o nā maʻi e pili ana i ka metabolism o nā powa i ke kino.

He mea nui ia e hana i kaʻai kūpono me ka nui o ke kōpaʻa i kēlā me kēia lā, ʻaʻole maikaʻi ʻole i ke olakino. E haʻi ʻia aku e hoʻopili i kāu loea ponoʻī no kēia mea, nāna e kōkua iā ʻoe e koho i ka ʻai kūpono.

Mālama i nā pae o ke kō no ka lōʻihi
Hoʻihoʻi hou i ka hana insulin pancreatic

Ike nui i na palapala. ʻAʻole ia he lāʻau lapaʻau. ->

4. Hiki i ke kōpona ke hōʻeha i kāu palaka

Wahi a ʻAmelika ʻAmelika ʻAmelikaMa kahi o nā kōʻaiʻai kiʻekiʻe e hiki ke hōʻeha i nā pilikia o kou puʻuwai. A pau ʻoe i ka ʻai liʻiliʻi o ke kō ma loko o kekahi ʻano, e mālama ʻia i loko o ke akea e like me ka glucose inā e pono ke kino i ka pono no ka hana pono ʻana o nā hui like ʻole, like me ka lolo. Akā inā komo ka nui o ke kō, e hiki ʻole ke kaohi o ka ʻili i ka mea āpau. He aha ka mea e ulu nei? Lohi nā ate ke kahu, no laila ua huli ka meli i ka momona.

ʻOiai ka hilo mai nā kumu kūlohelohe, e like me nā huaʻai, ʻoi aku ka maikaʻi ma mua o ka mea i hoʻoliʻiliʻi ʻia i ʻike ʻia, ʻaʻole ʻike ka ate i ka ʻokoʻa. Eia kekahi, ʻo kekahi maʻi i ʻike ʻia e like me ka meaʻawaʻawa momona paʻakai ʻole ka maʻi ma muli o ka ʻai nui ʻana o nā mea inu ʻona - hoʻokūkū ia i ka insulin a hoʻonui i ka kaumaha o ka oxidative i loko o ka ate. I ka ʻaoʻao ʻē aʻe, inā ʻaʻole e loaʻa ka nui o ke kō, loaʻa ka momona i mea e hoʻoulu ai i ka ikehu. Ua kapa ʻia kēia kūlana ka ketosis.

ʻAno kanesa

5. Hiki i ke Sugar ke hōʻeha i ka maʻi kanesa

Hōʻalo ka pōʻino i ka hilo no ke kino o ke kanaka i ka nui o kona ʻāpala nui hiki ke kumu nā maʻi maʻi. ^ E Ha yM. Hōʻike nā haʻawina e pili ana i ka momona i ka make mai ka hapa nui o nā maʻi no ka mea ʻo ka nui o ka like o ka insulin e hoʻonui ai i ka ulu ʻana o nā pūpū. Hoʻohuiʻia, nā metabolic syndrome, i hui pū ʻia me ka nāʻiole maʻi, hiki ke ulu i ka ulu a me ka holomua.

Wahi a kahi haʻawina i paʻi ʻia ma ʻO nā lāʻau lapaʻau hoʻohui hoʻohui, aia kahi pilina ma waena o ka insulin a me kona hopena i ke kanesa o ka colon, prostate, pancreas a me ka umauma. Me he mea lā ua hiki ke hoʻōki i ke kō ma ke ʻano maʻi maʻi maʻi, ʻo ia ka mea i ʻoi aku ka maikaʻi. I ka hoʻopau ʻana i nā mea momona a me ka liʻiliʻi o ke kō, e hoʻomaʻamaʻa mau ana a e hōʻemi i ke kiʻekiʻe o ke kaumaha, hiki iā ʻoe ke hōʻemi i ka hopena o ka ulu ʻana o ke kanesa a me nā ʻano āpau.

Akā aia kahi ʻaoʻao kūpono - ka hoʻopauʻana o ke kō i ke kālā ma ke kūpono e hiki ke kōkua i nā mea pāʻani. ʻOiai ma muli o ko mākou ʻike e hiki ai i nā mea hoʻāla e like me ka maiʻa e kōkua ai i ka hoʻomaikaʻi ʻana i ka hana o nā mea hoʻokūkū a me ka hoʻihoʻi, ʻike ʻia he ala ʻoi aku kahi e hāʻawi ai i ka hana a me ka hoʻōla ma mua o ke kō.

Hōʻike nā haʻawina ua ʻoi aku kekahi mau ʻano o ke kō ma mua o nā mea ʻē aʻe. Ua loiloi ʻia nā mea i hope ma hope o ka ʻauʻau 90 mau hola a i ʻole ka wā hanina 24-hola. Hōʻike nā hopena i ʻo ka fructose ke koho maikaʻi loa no ka hōʻiliʻili hou ʻana, akā me ka hoʻohana ʻana o nā glucose a me ka fructose, ua hoʻihoʻi hou ʻia ka glycogen i loko o ka ate, i hiki ai ke kōkua hou i nā ʻūhā nui a hoʻolilo i ka mea hoʻokūkū ke mākaukau ʻē aʻe no ka workout hope.

He aha nā meaʻai e hū ai i ke kō

ʻAi kekahi mau meaʻai i ke kō, akā i ka nui o nā meaʻai he maopopo ʻole ka ʻili kō. Inā makemake ʻoe e ʻike i nā meaʻai i loko o ke kō hūnā ʻia, e heluhelu i nā kāpili.

ʻO nā huahana Sugar kiʻekiʻe:

nā wai hāmeʻa a me nā mea ʻona
waiū waiū
nā palani e like me nā pōpō, nā pōpoki, nā palapani, nā kumuwaiwai, etc.
lole
kofe me ke kō
tī iʻa ʻopa
ʻōwalu
Nā kīleʻaolaola
nā kaola a me ke kaola
ketchup, pāhu panna a me nā mea ʻia
spaghetti kīwī
ʻunaka
ʻaina ʻai
hua maloʻo
nā waʻa wai a me nā mea inu ʻē aʻe e like me ka wai i hoʻopaʻa ʻia
ka waina
nā hua pā
nā pua nani
meaʻai a me nā huahana palaoa
ʻīwīlū a me ke kakeke
ikaika inu inu

Pehea e hōʻemi ai i ka kōʻai kōpī

ʻO ka hōʻemi ʻana i ka ʻaina gula he paʻakikī ʻaʻole e like me kāu e manaʻo ai, akā inā hoʻohui ʻoe, pono ia e koi i kahi hana a me ke kūpaʻa, e like me kekahi loli. Ahahui Puhi ʻAmelika Hui Pū ʻIa kaʻana like i kekahi mau aʻoaʻo nui e pehea e hōʻemi ai i kāu kōkomo gula. Hoʻomaʻamaʻa mau i kēia mau manaʻo i kahi maʻamau, a ma ka hiki koke e hoʻemi i ka hoʻōla ʻana i kāu kōluʻu a haʻahaʻa i kou pilikia i ka hoʻomohala ʻana i ka maʻi diabetes, cardiovascular disease, metabolic syndrome a me nā momona.

E hoʻoneʻe i ke kō, nā kōneke, ka meli a me nā molases mai ke kāpena a me ka papa ʻaina ma ka lumi kuke.
Inā ʻoe e hoʻohui i ke kō i ka wai kofe, kaʻaila, cereal, pancakes, etc., e hōʻemi ai i kona hoʻohana. E hoʻomaka, hoʻohui wale i ka hapa o ka nui āu e hoʻohana ai a ma ka manawa ke hoʻopau i ka hoʻohana ʻana. A me nā mea hoʻohala nani!
E inu ka wai ma kahi o nā wai ʻono a me nā wai momona.
E kūʻai aku i nā huaʻai hou ma mua o nā hua like ʻole, ʻoi loa hoʻi i nā kōnila.
Ma kahi o ka hoʻohui ʻana i ke kō i kāu kakahiaka kakahiaka kakahiaka, e hoʻohana i ka maiʻa i ka maiʻa a i ʻole nā huaʻa.
I ka wā e kulu ai, hoʻemi i ke kōpaʻa e ka hapakolu. Me ka ʻae ʻole iā ia! ʻAʻole paha ʻoe e ʻike.
E hoʻāʻo i ka hoʻohana ʻana i nā mea ʻala e like me ka ʻea, ka cinnamon a i ʻole palaina, ma kahi o ke kō.
E hoʻāʻo e hoʻohui i nā melemele unsweetened ma kahi o ke kō i ka wā e kuke ai.
E noʻonoʻo e hoʻohana i ka stevia, akā i ka hoʻohālike. He ʻoluʻolu loa ia, no laila ʻaʻole pono ʻoe iā ia.

Nā mālama a me nā hopena pili

E like me ka mea i hōʻike ʻia ma luna, inā he maʻi a i ʻole kekahi mau hōʻailona e hōʻike ana i ka maʻi maʻi, inā he pilikia ʻeha, he maʻi ʻoi, a i kekahi maʻi hoʻi, e hoʻoholo koke i kāu kauka. ʻO ke Sugar, ma ke ala, hiki ke hōʻino i nā mea. ʻO ka maʻi kūpono a laila ma kahi meaʻai momona e momona ai i nā momona a me ka hoʻohaʻahaʻa kōpaʻa hiki ke loaʻa kahi hopena kupaianaha i kou olakino.

Eia kekahi, hiki i ke gula ke hōʻeha i nā pilikia o ka ate a me ka momona. Hiki i kāu kauka a me ka mea lapaʻau e kōkua iā ʻoe e hana i ka loli maikaʻi i kāu papaʻai ma ka hoʻopalapula ʻana i ke kō a me ka hoʻohui ʻana i nā meaʻai momona.

ʻO nā manaʻo hope loa i ka nui o ke kō e hiki ke hoʻopau i ka lā

Hoʻopili i nā mea āpau - no laila e makaʻala ka mea kūʻai aku! Hiki ke pale aku ia ma o ka hana ʻana i ka koho kūpono. ʻAʻole pono ka hapa nui o ka meaʻai i ka honi e makemake i ka maikaʻi. E lawe i ka manawa e aʻo ai i ka kuke ʻana me ka ʻole.

ʻO ka kuke ʻana i ka huahana i hoʻomoʻa ʻia a me nā meaʻai ʻē aʻe ma ka home e hiki ke kōkua i ka hoʻohaʻahaʻa i kāu kōnʻai. E ʻimi a ʻike i nā makana e loaʻa ʻole i ka kō. ʻOiai ma ka manawa mua paha he mea paʻakikī paha inā e hoʻopili ʻoe iā ia, ma hope o kekahi manawa e loaʻa kou maikaʻi a e lilo ʻoe i mea mākaukau ma ke kahua no ka ʻimi ʻana i ke kō i loko o nā meaʻai.

E pili ana i ka hoʻokomo ʻana o ke kō i kēlā me kēia lā. Ahahui Puhi ʻAmelika Hui Pū ʻIa Fomaʻo i ka hapanui o nā wahine e loaʻa ʻole ma mua o 100 mau calorie o ka lā ma ke kō (ʻeono kīwī a i ʻole 20 maulepona) a ʻaʻole iʻoi aku ma mua o 150 mau makana i kēlā me kēia kāne (ma kahi o 9 mau teaspoons a i ʻole 36 gram). Hiki ke hoʻopau i ke kōponaʻai i kēlā me kēia lā me ka ʻole e hōʻino i ka olakino - ma ka laulā, hoʻohui ʻia ka holi ʻokoʻa ma lalo o ka 10 pakeneka o kāu meaʻai.