Ehia ka nui o ke kō e ʻai ai ʻoe i kēlā me kēia lā?
Kūlohelohe vs. Pākuʻi Sugar
ʻO ke kō he mau kalapona, a ʻo ia ke kumu makemake nui o ke kino.Nui nā ʻano kō, ʻo ia hoʻi:
- Glucose: He kōpaʻa maʻalahi ka mea kūkulu hale o nā ʻakika
- Fructose: E like me ka glucose, ʻo ia kekahi ʻano kōpaʻa maʻalahi i loaʻa maoli i nā huaʻai, nā lau aʻa a me ka meli.
- Sucrose: ʻike maʻamau ʻia ʻo ka papa kōpaʻa, aia nā ʻāpana like o ka fructose a me ka glucose
- Lactose: ʻO ke kō i hana maoli ʻia i ka waiū i hana ʻia me nā ʻāpana like o ka glucose a me ka galactose
Ke ʻai ʻoe i nā ʻakika, hoʻokaʻawale ke kino i ka glucose, kahi i hoʻohana ʻia no ka ikehu.
Loaʻa i nā huaʻai, nā mea kanu, nā kīʻaha, nā legumes a me ka waiu i nā kō maoli, me ka fructose, glucose a me ka lactose he ʻāpana maoli o kēia mau meaʻai.
Loaʻa maoli ke kō i loko o ke kō a me nā beets kō ma ke ʻano he sucrose.Eia nō naʻe, ua hana ʻia kēia e hana i ke kō keʻokeʻo, a laila hiki ke hoʻohui ʻia i nā meaʻai a me nā mea inu.
ʻO ka high fructose corn syrup (HFCS) kekahi ʻano kō i hoʻohui ʻia i hana ʻia mai ka kulina, no ka USDA.ʻOiai ʻo ka sucrose ka 50% glucose a me ka 50% fructose, hiki mai ka HFCS i ʻelua ʻano:
- HFCS-55, he ʻano HFCS me 55% fructose a me 45% glucose i hoʻohana ʻia i nā mea inu ʻoluʻolu.
- ʻO HFCS-42, kahi ʻano HFCS me 42% fructose a me 58% glucose i hoʻohana ʻia i loko o nā meaʻai bakena, nā mea inu a me nā mea hou aku.
ʻOiai ʻo ka meli, ka maple syrup a me ka agave he mau kopa maoli, ua manaʻo ʻia lākou i hoʻohui ʻia ke kō ke hoʻohui ʻia i nā meaʻai.Hiki ke hana ʻia ke kō a hoʻohui ʻia i nā meaʻai ma lalo o nā inoa like ʻole, e like me ke kō inverted, corn syrup, dextrose, evaporated cane wai, molasses, brown sugar, brown rice syrup and more.
ʻO nā kumu nui o nā kō i hoʻohui ʻia i loko o ka ʻai ʻAmelika, ʻo ia nā mea ʻono, nā mea inu ʻoluʻolu, nā wai, nā huahana waiū momona e like me ka waiū ʻono, yogurt a me ka ice cream, a me nā huahana palaoa i hoʻomaʻemaʻe ʻia e like me nā cereals sugary.
Ehia ka nui o ke kō e ʻai ai ʻoe i ka lā?
Wahi a ka USDA, ma ka awelika, ʻai kekahi kanaka makua ʻAmelika i 17 teaspoons (68 grams) o ke kō i hoʻohui ʻia i kēlā me kēia lā.ʻOi aku kēia nui ma mua o ka 2020-2025 Dietary Guidelines for Americans, e ʻōlelo ana e kaupalena ʻia nā calorie mai nā kō i hoʻohui ʻia i lalo o 10% i kēlā me kēia lā.ʻO ia he 12 teaspoon a i ʻole 48 grams o ke kō inā e hahai ana i ka ʻai 2,000-calorie i kēlā me kēia lā.
He mau palena koʻikoʻi ko ka American Heart Association (AHA) a ʻōlelo ʻia e ʻai nā wahine ma mua o 6 teaspoons a i ʻole 24 grams o ke kō i hoʻohui ʻia i kēlā me kēia lā a noho nā kāne ma lalo o 9 teaspoons a i ʻole 36 grams o ke kō i hoʻohui ʻia i kēlā me kēia lā.
ʻOiai ʻaʻole paha ʻoe e ʻai i ka ʻono i kēlā me kēia lā, e hoʻomanaʻo e loaʻa ke kō i hoʻohui ʻia i nā meaʻai a me nā mea inu āu e hauʻoli ai.ʻO ke kofe ʻono, ka parfait yogurt i kūʻai ʻia ma ka hale kūʻai a me ka wai ʻōmaʻomaʻo kekahi mau kumu o ke kō i hoʻohui ʻia.Hiki paha iā ʻoe ke ʻike i ke kō i hoʻohui ʻia i loko o nā kīʻaha, nā ʻaʻahu salakeke a me nā meaʻai ʻē aʻe he nui, e kau ana iā ʻoe ma luna o kāu ʻai i kēlā me kēia lā.
Pehea ʻoe e ʻike ai i ke kō maoli a i hoʻohui ʻia i nā meaʻai?
Hiki iā ʻoe ke ʻike i kēia manawa inā hoʻohui ʻia ke kō i loko o nā meaʻai i hoʻopaʻa ʻia, mahalo i ka Food and Drug Administration (FDA) no ke kauoha ʻana i ka hōʻano hou o ka Nutrition Facts label e kōkua iā ʻoe e hana i nā koho ʻike.Me nā hoʻoponopono lepili hou, pono nā hui meaʻai e hoʻohui i kahi laina no ke kō i hoʻohui ʻia ma ka panel Nutrition Facts.Hiki iā ʻoe ke ʻike i ka "Includes X grams of added sugar" ma lalo o "Sugars" ma ka papa.
No ka laʻana, inā loaʻa i kahi meaʻai he 10 grams o ke kō a ʻōlelo ʻo ia, "me 8 grams o nā kō i hoʻohui ʻia" ma ka lepili ʻoiaʻiʻo meaʻai, a laila ʻike ʻoe he 2 grams wale nō o ke kō i loko o ka huahana.
E nānā pū i ka papa inoa meaʻai.ʻO kahi hua hua maloʻo, no ka laʻana, hiki ke ʻōlelo ʻo "mango, sugar," no laila ʻike ʻoe i hele maoli mai kekahi o ke kō mai ka mango, akā hoʻohui ʻia ke koena.Inā ʻōlelo wale ka papa inoa meaʻai, "mango," a laila ʻike ʻoe ʻo ke kō a pau i loko o nā mango maloʻo ke ʻano maoli a ʻaʻohe mea i hoʻohui ʻia.
ʻO ke kūlana koʻikoʻi, ʻo nā huaʻai, nā mea kanu a me nā huahana waiu maʻemaʻe i loaʻa i ke kō maoli.Hoʻohui ʻia paha kekahi mea ʻē aʻe.
Pehea inā loaʻa iā ʻoe ka maʻi diabetes?
ʻAʻole ʻokoʻa ka ʻōlelo a ka AHA no ka poʻe me ka maʻi diabetes, "wahi a Molly Cleary, RD, CDE, kahi mea ʻai meaʻai i kākau inoa ʻia o Molly Clearly Nutrition ma New York City.“Aneane e pōmaikaʻi nā kānaka a pau i ka hoʻopaʻa ʻana i ka ʻai kō, me ka poʻe me ka maʻi diabetes;akā naʻe, hiki ke hoʻohana ʻia nā mea liʻiliʻi o ke kō i hoʻohui ʻia i meaʻai kaulike," wahi āna.
ʻO ka manaʻo o ke kō ke kumu o ka maʻi diabetes he moʻolelo ia, e like me ka American Diabetes Association.Eia nō naʻe, hiki i ka nui o ke kō ke alakaʻi i ka piʻi paona, e hoʻonui ana i kou pilikia o ka maʻi diabetes type 2.Ua pili pū ka inu ʻana i nā mea inu sugary i ka maʻi diabetes type 2.
Inā inu ʻoe i ka soda, ke kī ʻono a i ʻole nā mea inu ʻono ʻē aʻe i kēlā me kēia manawa, he mea maikaʻi e ʻoki i hope.E ho'āʻo e hoʻohana i ke kō i loko o kāu kī a me ke kofe, e inu i nā seltzers ʻono ʻole a i ʻole e hoʻohui i nā mea kanu a me nā huaʻai (e noʻonoʻo i ka mint, strawberry a i ʻole lemona) i kāu wai e hoʻohauʻoli ai.
He aha inā makemake ʻoe e lilo i ke kaumaha?
"ʻO ka pilikia me ke kō a me ka pohō kaumaha [no nā mea he nui] ʻaʻole ia he candy, soda a me nā kuki," wahi a Megan Kober, RD, he meaʻai meaʻai a hoʻokumu i ka Nutrition Addiction.“ʻO ka pilikia, ʻo nā kīʻaha wai [hāʻawi] i nā smoothies…me nā kīʻaha huaʻai 2… a me nā kīʻaha acai [e] hoʻouka ʻia e nā kānaka no ka pohō kaumaha…akā naʻe [hiki i kēia mau kīʻaha ke komo] 40, 50, a me 60 grams o ke kō…[ like me ka [can of] pop.”
“Ka meli, ka agave, ke kō niu—ʻo ia ke kō a pau,” wahi āna.“Ke kumu ia i ka piʻi ʻana o ke kō koko.ʻO ia ka mea e hoʻokuʻu ai i ka insulin.Hoʻokomo ia i kou kino i ke ʻano mālama momona.
No ka poʻe e noʻonoʻo nei i ka nui o ke kō a lākou e noho ai no ka lilo ʻana o ke kaumaha, ʻōlelo ʻo Kober, “E helu maoli anei ʻoe i ka nui o ke kō āu e ʻai ai i ka lā a pau, i hoʻohui ʻia ke kō me ke kō maoli?ʻAʻole. Ke kānalua nei au, "wahi āna.Akā, "Eʻai i hoʻokahi aʻelua paha mau huaʻai i kēlā me kēia lā.E koho pinepine i nā hua no ka mea he kiʻekiʻe lākou i ka fiber a haʻahaʻa i ke kō ma mua o nā hua ʻē aʻe.
He aha ka hopena inā ʻai ʻoe i ka nui o ke kō?
ʻOiai makemake ke kino i ke kō no ka ikehu, ua noʻonoʻo paha ʻoe i ka hopena inā ʻai nui ʻoe i ia mea?
Mālama ʻia ke kō ma ke ʻano he momona, e alakaʻi ana i ka loaʻa ʻana o ke kaumaha, kahi kumu pilikia no nā maʻi maʻi he nui e like me ka maʻi puʻuwai, ka maʻi diabetes a me ka maʻi kanesa.
Hoʻopili nā haʻawina i ka ʻai ʻana i ka nui o ke kō i ka piʻi nui ʻana o ka maʻi puʻuwai, no kahi ʻatikala 2019 i paʻi ʻia maNā Hana Hana Haukapila Mayo.ʻO ka ʻoiaʻiʻo, ua pili pū ka lawe nui ʻana i nā ʻakika i hoʻomaʻemaʻe ʻia (me ke kō, ka palaoa keʻokeʻo a me nā mea ʻē aʻe) i ka metabolic syndrome, kahi i hōʻailona ʻia e nā maʻi he nui, e like me ka momona, hoʻonui i ke koko, ke kō koko kiʻekiʻe a me nā pae cholesterol abnormal, no kēlā me kēia. 2021 hoʻolaha maAtherosclerosis.
Ma ka ʻaoʻao ʻē aʻe, nā hōʻike mai nā noiʻi noiʻi lehulehu i paʻi ʻia ma 2018 maKa Manaʻo Manaʻo o ka Endocrinology & MetabolismʻO ka ʻai haʻahaʻa o ke kō i hoʻohui ʻia e pili ana me ka emi ʻana o ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2.ʻO ka hoʻemi ʻana i ke kō i hoʻohui ʻia i nā wahi āpau e pono ai kou olakino.
Ka Laina Lalo
Hoʻopili pinepine ʻia ke kō akā e hoʻomanaʻo, ʻo ia ke kumu ikaika o ke kino a hoʻohui i ka ʻono i ka meaʻai.ʻOiai he mau meaʻai maikaʻi e māʻona ai kou niho momona, e makaʻala i ke kō i hoʻohui ʻia, hiki ke komo i loko o nā meaʻai olakino.ʻAʻohe waiwai meaʻai ke kō i hoʻohui ʻia a mālama ʻia ma ke ʻano he momona inā ʻai nui ʻia.ʻO ka nui o ke kō i ka manawa hiki ke hoʻopilikia iā ʻoe i ka maʻi puʻuwai, ka momona, ka metabolic syndrome, ka maʻi diabetes a me ka maʻi kanesa.
Eia nō naʻe, mai koʻikoʻi i kēlā me kēia ʻai ʻana o ke kō, ʻoi aku ka nui o ke kō mai nā meaʻai holoʻokoʻa e like me nā huaʻai a me nā mea kanu.
Ka manawa hoʻouna: ʻAukake-15-2023 
