ʻO ka ʻokoʻa ma waena o nā carbohydrates a me nā kō

Hō'ike

Aia nā kalapona a me nā kō i loko o ka ʻai a kekahi, akā like anei lākou? ʻAʻole pono! ʻOiai ʻo ke kō ke ʻano o ka waiʻaleʻa, ʻaʻole nā ​​​​koʻa a pau he kō. Ma kēia ʻatikala e wehewehe mākou i nā ʻokoʻa ma waena o nā mea ʻelua a me kā lākou mau hiʻohiʻona nui.

He aha nā mea ʻaʻā?

ʻO nā kalapona ka macronutrients i loaʻa i nā meaʻai like ʻole e like me nā huaʻai, nā mea kanu, nā cereals, nā berena a me nā pasta. ʻO kāna hana nui ka hāʻawi ʻana i ka ikehu i ka kino kanaka. Aia nā ʻano like ʻole o ka carbohydrates, i hoʻokaʻawale ʻia ma muli o ko lākou ʻano kemika: maʻalahi a paʻakikī.

ʻO nā huaʻaleʻale maʻalahi

Loaʻa i nā meaʻai e like me ka candy, ke kokoleka, nā mea inu kō, ka meli a me nā huaʻai. Hoʻopili koke ʻia kēia mau mea a hāʻawi i ka hoʻonui wikiwiki ʻana i ka ikehu akā, i ka wā e pau ai, hoʻololi koke ke kino iā lākou i glucose. No kēia kumu, ʻōlelo ʻia e hoʻohaʻahaʻa i kā lākou ʻai ʻana no ka mea hiki iā lākou ke hoʻonui i ka glucose koko.

ʻO nā haʻuki kūpilikiʻi

Loaʻa nā haʻahaʻa paʻakikī i nā meaʻai i hana ʻia mai nā kīʻaha holoʻokoʻa e like me ka laiki ʻeleʻele, ka berena palaoa holoʻokoʻa, ka oats, a me ka quinoa. ʻOi aku ka lohi ma mua o nā haʻahaʻa haʻahaʻa maʻalahi a hoʻokuʻu i ka ikehu ma ke ʻano hoʻomau a no laila he koho maikaʻi e mālama i nā pae glucose koko no ka lōʻihi, me ka hāʻawi ʻana i kahi manaʻo o ka māʻona.

He aha ke kō?

ʻO nā kōpaʻa pū kekahi, akā me ka liʻiliʻi o ka paʻakikī ma mua o nā carbohydrates paʻakikī. Loaʻa nā kō i nā meaʻai e like me nā mea ʻono, nā kokoleka, nā mea inu kō, ka meli, nā huaʻai a me nā lole. Nui nā ʻano kō, e like me:

• Kapu ʻIke mau ʻia ʻo ia ʻo ke kō papaʻaina, loaʻa maʻamau i loko o ka lole a me nā mea inu kō.
• Fructose: Loaʻa maoli ia i nā huaʻai a me kekahi mau meaʻai a me nā mea inu.
• Lactose: He kō ia i loko o ka waiū a me kekahi mau huahana waiu.

ʻO nā ʻokoʻa ma waena o nā ʻakika a me nā kō

ʻO ka ʻokoʻa nui ma waena o nā carbohydrates a me nā sugars aia i ko lākou ʻano paʻakikī a me ke ʻano o ka ʻeli ʻana. ʻOiai ʻoi aku ka lōʻihi o ka ʻai ʻana a me ka hoʻokuʻu ʻana i ka ikehu ma ke ʻano hoʻomau, ʻoi aku ka wikiwiki o ke kō a hiki ke hoʻonui i ka glucose koko. No kēia kumu, ua ʻōlelo ʻia e hoʻohaʻahaʻa i kāna ʻai ʻana a makemake i ka ʻai ʻana i nā ʻakika paʻakikī mai nā meaʻai holoʻokoʻa.

hopena a

ʻO ka hopena, ʻoiai ʻo ke kō ke ʻano o ka carbohydrate, ʻaʻole nā ​​​​kopa a pau he kō. He koho maikaʻi loa ka paʻakai paʻakikī no ka mālama ʻana i nā pae glucose koko no ka lōʻihi a hāʻawi i ka manaʻo o ka māʻona. No laila, ʻōlelo ʻia e hoʻohaʻahaʻa i ka ʻai ʻana i nā kō maʻalahi a makemake i nā meaʻai holoʻokoʻa i waiwai i nā haʻalulu paʻakikī.