I ka wā e'ōlelo ai nā meaʻai a me nā meaʻai nūnū e pili ana i nā meaʻai nūnū, makemake mākou i nā meaʻai i loaʻa ka nui o ke kōpaʻa i kō aku,ʻo ia hoʻi kekahiʻano kaloila i hoʻonuiʻia i nā meaʻai. ʻO nā mea inuʻono i hoʻonāukiʻia me ka wai a me ka mea kiʻekiʻe-fructose corn syrup ka mea inuʻona. ʻO kaʻai, ka lemonade, ka meaʻono a me ka mea inu, a me nā mea inu he nui a me nā mea inu mea inu paha e hoʻopiha pūʻia kekahi mau mea hou.
ʻO nā hua'ōpiopio a me nā meaʻala o ka pō kakahiaka, nā lama, nāʻono kalo, nā kuki, nā pōpō, a me nā pies. ʻO kaʻaila a me ka waikōne eʻono pinepine ia, akā e loaʻa iāʻoe kekahi mau mea me nā meaʻala-ʻole.
ʻAʻoleʻawaʻawa nā mea inuʻawaʻawa a me nā pōkole; uaʻoliʻoliʻia lākou me nā meaʻala-ʻole caloric, pēlā i ka aspartame a me ka sucralose.
ʻO ka pilikia me nā meaʻala i hoʻouluʻia
Hāʻawi kaʻaila i ka ike (ie, calories) akāʻaʻohe mea waiwai'ē aʻe. No laila, he maikaʻi ke kō, akā, he nui ke kō i alakaʻi i ka waiwai waiwai.
Manaʻo kekahi poʻe he meaʻoi aku kaʻino o ka syrup syrup ma hope o ke ola maʻamau, akā,ʻaʻole i lawa kaʻike kuhiʻoiaʻiʻo e hoʻihoʻi i kēlā koi. Ua hanaʻia ia mauʻano like me ka glucose a me ka fructose, a ua like like kā lāuaʻelua ma ka kino.
ʻO ka pilikia me kaʻai meaʻai kaʻaiʻana a me ka inu nuiʻana. I ka wā eʻai aiʻoe i ke kōpaʻa nui, hiki ke loaʻa i ke kūlana maikaʻi no ka mea he kiʻekiʻe ia i nā calories.
ʻO ka meaʻoi aku,ʻaʻohe pinepine nā meaʻai sugary i ka meaʻai. ʻAʻole lākou i lawa i nā huaʻona a me nā mineral no ka hoʻopukaʻana i ke kō.
Loaʻa i ka hoʻonui i nā meaʻala
ʻO nā meaʻawaʻawa momona, nā pīkī, nā kuki, nā paʻipaʻi, nā syrup, ka jams, jellies, a me nā'āpana pōpōpō mua i hanaʻia he mau kumuʻike nui o nā mea i hoʻohuiʻia.
Akāʻo nā meaʻai'ē aʻe e like me ka lole palemele, nā yogurts flavored, nā oatmeal mau, a me nā momona momona e hiki nō ke hoʻopuka pū i nā hua.
Ma muli o ka nui o nāʻano a me nāʻano suga, he mea kōkua ia eʻike i kāu mea eʻimi nei. E kiʻi i kāu mea i hōʻailonaʻia a nānā i ka papa inoa meaʻai. Ināʻikeʻoe i kekahi o kēia mau mea, ua hoʻohuiʻoe i nā sukū:
- ke kō
- ke koko kō
- ʻO ka huaʻiliahi maikaʻi loa
- ka kānana kānana
- ka kalo
- kānga kānana
- huahua
- glucose
- maʻi maʻi
- ʻo ka sugar
- ʻo ka turbinado
- ka meli
Ināʻike kekahi o kēia mau hua'ōlelo i ka papa inoa meaʻai, e nānā pono i ka Nutrition Facts Label e hoʻoholo ai i ka nui o nā mea i hoʻohuiʻia i loko o kēlā me kēia lawelaweʻana. He meaʻuʻuku wale nō ke kō, aiʻole he nui paha.
E ho'ēmi i kāuʻai kī i hanaʻia
E hoʻomaka i ka heluheluʻana i nā lepilima a kohoʻana i nā huahana i loaʻa i ke kōkoʻi liʻiliʻi. ʻAʻoleʻoe e haʻalele i nā meaʻono maikaʻi loa, e hana i nā koho maikaʻi.
- ʻO nā hua a me nā huaʻawaʻawa aʻaʻohe mea i hoʻokomoʻia.
- E kūʻai i ka lole a me ka hoʻouluʻana i ka'alaina hou a iʻole paha i kahi meli liʻiliʻi wale nō.
- E hoʻoneʻe i nā'āpana kakahiaka kakahiaka nui a hoʻomoʻi i kahi liʻiliʻi nui o ke kō, aiʻole e hoʻohana i ka mea hoʻolālā zero-kaloliko like stevia a iʻole sucralose .
Pehea e pili ana i nā meaʻala maikaʻi?
ʻO nā hua a me ka waiʻawaʻawa heʻanoʻono ia, no lailaʻaʻole lākou e makemake i ke kō i kō aku i ka nui o nā mea.
Hiki paha iā lākou keʻono, akā,ʻaʻole lākou e heluʻia e like me ke kōʻana o ke kō. ʻAe, keʻole lākou i lilo i mea inuʻona e like me ka meaʻona lama nui loa a me ka wai a me ka wai.
Eia ka mea me nā mea maʻamau. ʻO nā hua a me ka wai hua 100-hapa waiʻaʻole lākou eʻai i nā meaʻai, akā ponoʻoe e kiaʻi i ke kalori. Hiki i ka'ōmole o ka waiʻona wai ka nui o nā calories e like me ka nui o ke aniani o ka wai inu inu. Akāʻo kēlā wai wai wai kekahi mau huaora a me nā minera a ka wai inuʻaʻohe.
He maikaʻi ka Honey?
ʻO ka meli he maʻalā maoli no ka hanaʻana o ka bees, akāʻo ka hana maʻamau mai ka beets, ka kānana, aiʻole ke kō kō.
Akā ua hoʻohana pinepineʻia ka meli e like me ka meaʻaila, no laila heʻano like me ke kō. Nutritionally,ʻo ka meli e like like me ke kōpaʻa a me ka syrup syrup maikaʻi loa, no laila, ua manaʻoʻia he mau meaʻai i nā mea i hanaʻia me ka meli. ʻO keʻano kūpono,ʻo ka meli kekahi mau meaʻai, akā, heʻuʻuku wale nō ia,ʻaʻole lawa e hoʻonui i kāuʻai.
Akā, makemake au i ka'ōpū-Pehea kaʻu e hana nei?
Eʻaiʻuʻuku. Ināʻaʻole hiki iāʻoe ke hana me kāu mau'atiʻolu punahele, e mālama pono i kāuʻike. ʻO kahi o 100 a 200 calories i kēlā lā kēia lā e pili ana i nā mea a pau e pono aiʻoe eʻai.
ʻAʻole makemake kekahi meaʻai i ke kōpaʻaʻokoʻa aiʻole hiki keʻonoʻia e like me ka yogurt. No laila, hiki iāʻoe ke kūʻai i ka'atikaʻona i piha i ke kō, aiʻole hiki iāʻoe ke kūʻai aku i ka lole a me ka hāʻawiʻana i nā hua a me nā hua. Ināʻoluʻoluʻole ia noʻoe, hiki iāʻoe ke hoʻonui i kahi meli liʻiliʻi a me ke kō. Aka, e makaala - he kala keneta o ka meli he 60 calories ia, a he hapalua keneta o ke sukaki he 50 paha.
ʻO ia me ka'āpana kakahiaka. ʻO nāʻano kanu mua loa ka nui o ke kō. E nānā i nā mele i emi iho i ka 5 grams ke sukani no ka lawelawe , a koho i nā mele me ka fiber. A iʻole e hana i kāuʻano oatamela a mālūʻole paha i hoʻopiliʻia i kaʻai a me nā hua a me nā hua, a iʻole he kānana wale nō i luna.
Hiki i nā meaʻala kelepeleke ke lawe i kahi o ke kō i loko o nā meaʻai a me nā mea inu, akā e hoʻololi lākou i ke keʻa.
> Kālā:
Rampersaud GC, K K, Zhifeng G, House LA. "ʻO kaʻike, nā manaʻo a me nāʻano o nā mea pākeke e pili ana i nā mea inuʻonaʻole e hōʻike ana i kahiʻikeʻole i pili i ka meaʻai." Nūhou Nutrition - 06 December 2013. http://www.sciencedirect.com/science/article/pii/S0271531713002716.
Ka Moku'āinaʻoʻAmelika Hui PūʻIa Waiwai Kūʻai no nā Palapalahana Kūʻai Waiwai no nā Palapala Kūʻokoʻa Kūlana 28. https://ndb.nal.usda.gov/ndb/search.