Hiki i nā'ōpelu keʻano pilikino iki, i kekahi manawa e kamaʻilio ana nā kānaka e pili ana i nā'opiʻi kūpili 'ʻo ia nā' carbs 'maikaʻi a me nā kuhū liʻiliʻi a ke nānā pinepine aku nei iā lākou he mau'oliko' olomāka he 'mau kinoʻona. Akā,ʻaʻole wau e noʻonoʻo pono e'ōlelo i nā'ōpili māmā a pauʻole, he maikaʻi kekahi. E wehewehe iki wau e pili ana i ka biochemistry o nā'aleʻa.
He aha nā'ōmaʻomaʻa maʻamau?
Ma kahi o ka hoʻolālā paʻa, nā'āpana liʻiliʻi he mole liʻiliʻi i loko o ka monosaccharide aiʻoleʻelua mau monosaccharides i hui pūʻia.
ʻO kēlā mea kēia mea iʻoi aku ka nui ma mua o kēia, ua kapaʻiaʻo kahi carbohydrate.
Maikaʻi, no laila he aha ka mea e hoʻoponopono ai? ʻO ia wale nō ka'ōlelo kūpono no hoʻokahi kō. ʻO ka glucose he monosaccharide, a he pai ke kōʻo ia no ka meaʻo ia keʻano o ke kō o kou kino a me ka lolo e hoʻohana no ka wahie i kēlā lā i kēia lā. ʻO kekahi mauʻoihana monosaccharides e komo ana i ka'alapelu, i loaʻa i loko o nā hua me nā huaʻai, a me ka galactose, i loaʻa i ka waiū. ʻAʻohe o kēia mau meaʻino iāʻoe.
Hiki ke hoʻohuiʻia nā suga hoʻokahi e hana i ka disaccharides , he hua'ōlelo e pili ana i "mau suʻiʻelua." Aia kēia mau mea:
- ʻO ka lactose (ka waiu wai) he mea ia e loaʻa i nā glucose a me nā molelala galactose. ʻO nā kānaka e "lalepaʻole iʻole" hiki keʻeli pono i kēia kō.
- ʻO ka Sucrose (kapu kai) he pūpū kululu a me nā mea'alapika. ʻO ka paukū keʻokeʻo a mea'enela paha mākou e kapa aku ai he "sugar" i ka wā e kuke ai a me ka kukeʻana.
- ʻO Malatose (malt sugar) kahi huaʻia i ka wā o kaʻaiʻana i ka palaoa e like me ka bale.
'Alahilahi nā'ōpili liʻiliʻi no kou kino eʻeli. ʻAʻohe mea nui i loko o ka waha a me ka'ōpū - hiki i kaʻeliʻana i ka waiʻaleʻa maʻalahi loa i loko o ka'ōpū liʻiliʻi. Hoʻopiʻi nā Enzymes i nā mea maʻalahi i loko o nā mea likeʻole e hiki ke hele i nā paia o ka'ōpū a komo i ke koko. ʻAʻole hiki ke hoʻololi i ke kohu i ke kino no ka wahie a mālamaʻia i loko o ke kino.
Ke kuhikuhiʻana i nā'ōpeluʻokoʻa wale ma luna o nā lepili
Hoʻohana pinepineʻia nā'ōpili liʻiliʻi i nā meaʻai maʻamau. ʻO ka manawa he mau meaʻai ia i ke kiʻekiʻe i nā calorie, aʻaʻole pono ka meaʻai, no laila ināʻoe e hoʻomaʻemaʻe i kāuʻai, hiki iā ia ke kōkua i ke okiʻana i nā meaʻai e komo nei i kēia mau mea:
- Sucrose
- ʻO Brown Sugar
- Hoʻokū Sugar
- ʻO ka palaoa syrup maikaʻi
- ʻO ka Syrup
- Dextrose
- Glucose
- ʻO Fructose
- Maltose
- ʻO Malt Sugar
- ʻO ka pa'ū
- ʻO Honey
He mea ponoʻole nā'ōpū'aleʻaʻole iāʻoe?
E like me kaʻu i hōʻike mua aku nei,ʻaʻole lākou iʻino i nā molecu - kino kou kino iā lākou i nā kumukūʻai pono. E like me nā mea he nui,ʻo ia ka hopena e hoʻopuka ai i ka meaʻawaʻawa, no laila,ʻo ka pilikia,ʻo ia nā meaʻai i ke kiʻekiʻe o nā meaʻono maʻalahi he nui nā calories, aʻaʻole nui ka nui o ke kō mai iāʻoe.
ʻO ka hua a me ka huaʻai nā meaʻono loa - akā, ua maikaʻi lākou noʻoe no ka mea he mau mea'alapona lākou, a he mau lāʻau i hoʻopiliʻia i ka'ōmole a me ka absorption o ke kō. ʻO nā hua wainaʻaʻole i loko o ka fiber hiki ke hoʻomalu i ka meaʻai, akā,ʻoi aku ka wikiwiki o nā'ōpelu'aleʻa me kaʻoleʻole o ka fihi e ho'ēmi i kaʻeliʻana. No laila,ʻoi aku ka maikaʻi o kaʻaiʻana i ka hua a pau ma mua o ka inuʻana i ka wai hua.
Milk kahi lactose, he pilikia ia no nā poʻe lactose-ke komoʻole. Pono nā kānaka me kēiaʻano e hōʻole i ka waiū a me nā huahana'ē aʻe a hoʻohana paha i nā enzymes hou i kapaʻia he lactase e kōkua iā lākou eʻimi i ka waiūpaʻa.
Puna:
Nā Centers Centers for Disease Control and Prevention. "Nutrition no nā mea a pau: Kumu: Carbohydrates." Loaʻa iā Malaki 8, 2016. http://www.cdc.gov/nutrition/everyone/basics/carbs.html.