No ke aha e kūʻai ai nā kānaka i ka lole?

No ke aha e kūʻai ai nā kānaka i ka lole?(Pahu candy)

 ʻO ke kō, he waiʻaʻala maʻalahi e hāʻawi i kahi kumu wikiwiki o ka ikehu no ke kino, aia i loko o nā meaʻai a me nā mea inu a mākou e ʻai ai i kēlā me kēia lā-mai nā huaʻai, nā mea kanu a me nā huahana waiu, i ka candy, pastries a me nā mea ʻai ʻē aʻe.

Lindsay Malone(Pahu candy)

ʻO nā hoʻomanaʻo e like me ka National Pie Day (Ian. 23) a me ka National Chocolate Cake Day (Ian. 27) e kono mai iā mākou e hoʻomaʻamaʻa i kā mākou niho momona - akā he aha ke kumu e makemake ai mākou i nā meaʻai kō?

 No ka hoʻomaopopo maikaʻi ʻana i nā hopena kino a me ka noʻonoʻo o ke kō, ua kamaʻilio The Daily me Lindsay Malone, he kumu aʻoaʻo ma ke Keʻena Nutrition ma Case Western Reserve University.

E heluhelu no ka ʻike hou aku.(Pahu candy)

1. Pehea ka pane ʻana o nā ʻono i ke kō i loko o ke kino? He aha nā mea e kōkua ai i ka poʻe e ʻimi nei i nā meaʻai sugary?

Loaʻa iā ʻoe nā mea ʻono i loko o kou waha a me ka ʻōpū e pane i nā mea ʻono. Hoʻouna kēia mau mea ʻono i ka ʻike ma o nā fibers afferent sensory (a i ʻole nā ​​nerve fibers) i nā wahi kikoʻī o ka lolo e pili ana i ka ʻike ʻono. ʻEhā ʻano o nā mea ʻono e ʻike ai i ka ʻono, ka umami, ka ʻawaʻawa a me ka ʻawaʻawa.

ʻO nā meaʻai e hoʻoulu ai i ka ʻōnaehana uku i loko o kou lolo, e like me ke kō a me nā meaʻai ʻē aʻe e piʻi ai ke kō koko, hiki ke alakaʻi i ka makemake. Hiki i nā meaʻai i hyperpalatable (nā mea ʻono, paʻakai, ʻoluʻolu a maʻalahi hoʻi e ʻai) hiki ke hoʻoulu i nā hormones e kōkua ai i ka makemake—e like me ka insulin, dopamine, ghrelin a me leptin.

2. He aha ke kuleana o ka lolo i ka leʻaleʻa e pili ana i ka ʻai ʻana i nā meaʻai ʻono, a pehea e kōkua ai kēia i ka makemake i nā meaʻai kō?(Pahu candy)

Hoʻopili pili ʻia kāu ʻōnaehana koʻikoʻi me kāu ʻāpana digestive. Aia kekahi mau mea ʻono i loko o kou ʻōpū, no laila ke ʻai ʻoe i nā meaʻai momona a piʻi ke kō i ke koko, ʻōlelo kou lolo: “Maikaʻi kēia, makemake wau i kēia. E hana mau i kēia.

Ua paʻakikī mākou e ʻimi i ka ikehu wikiwiki inā he wī a makemake paha mākou i ka ikehu hou e holo ai mai kahi hale ʻā a i ʻole kahi tiger. ʻAʻole i ulu wikiwiki ko mākou mau genes e like me ko mākou kaiapuni. Hoʻokumu pū mākou i nā hui me nā meaʻai e hoʻonui ai i ka makemake. E noʻonoʻo e pili ana i kahi donut me kāu kofe kakahiaka. Inā ʻo kāu maʻamau maʻamau kēia, ʻaʻole ia he mea kupanaha inā makemake ʻoe i kahi donut i kēlā me kēia manawa āu e inu kope ai. ʻIke kou lolo i ke kofe a hoʻomaka e noʻonoʻo i hea ka donut.

3. He aha nā pōmaikaʻi a me nā pōʻino o ka ʻai ʻana i ke kō?(Pahu candy)

Hiki ke hoʻohana ʻia ke kō no nā haʻuki, hoʻoikaika kino, nā mea pāʻani a me nā mea ʻē aʻe. Ma mua o kahi hanana, hoʻomaʻamaʻa paʻakikī a hoʻokūkū paha, hiki ke hoʻohana ʻia nā kumu kō maʻalahi. Hāʻawi lākou i ka wahie wikiwiki no nā ʻiʻo me ka hoʻolohi ʻole i ka ʻai ʻana. Hiki i ka meli, ka maple syrup maʻemaʻe, nā hua maloʻo, a me nā hua haʻahaʻa fiber (e like me ka maiʻa a me nā hua waina) hiki ke kōkua i kēia.

Hoʻonui ʻia nā pilikia e pili ana i ka ʻai ʻana i ke kō i ka hana ʻole o ke kino. ʻO ka nui o ke kō, nā kōpaʻa i hoʻohui ʻia a me nā haʻahaʻa maʻalahi e like me ka palaoa keʻokeʻo a me ka wai 100% e pili ana me ka caries niho, metabolic syndrome, mumū, hyperglycemia (a i ʻole ke koko koko kiʻekiʻe), diabetes, insulin resistance, overweight, obesity, heart disease, and even Alzheimer's maʻi maʻi. I kekahi manawa, he kumu ka pilina; i nā manawa ʻē aʻe, ʻo ia kekahi mea i loko o kahi hui o nā kumu e alakaʻi ai i ka maʻi.

4. Pehea e hiki ai iā mākou ke hoʻomohala i kahi pilina olakino me nā meaʻai ʻono ma o ka ʻai ʻana me ka noʻonoʻo?(Pahu candy)

ʻO kekahi mau ʻōlelo aʻoaʻo e pili ana i ka ʻai mālie, ka nau maikaʻi a me ka ʻono ʻana i kā mākou meaʻai. He mea nui nō hoʻi ke komo ʻana i kā mākou meaʻai e like me ka hiki—ma ka māla ʻana, ka hoʻolālā ʻana i ka meaʻai, ke kūʻai ʻana a i ʻole ke kuke ʻana a me ka kuke ʻana. ʻO ka hana ʻana i kā mākou meaʻai ponoʻī iā mākou ka mana o ke kō a mākou e ʻai ai.

5. Ma ke ʻano o ka hoʻohaʻahaʻa ʻana, he aha ka mea e hiki ai iā mākou ke hoʻomalu maikaʻi i ka makemake kō?(Pahu candy)

ʻEhā mau hoʻolālā aʻu e paipai nei no ka hōʻemi ʻana i ka hilinaʻi ʻana i ke kō:

 E ʻai i nā meaʻai holoʻokoʻa me ka liʻiliʻi loa. Hiki i ka nui, ka fiber a me ka protein ke kōkua i ka hōʻemi ʻana i ka nui o ka insulin a me ka makemake ʻai.

Wehe i nā kumu kō. E ho'ōki i ka hoʻohui ʻana i ke kō, ka syrup, nā mea ʻono kūlohelohe i nā meaʻai. E heluhelu i nā lepili a koho i nā huahana me ka ʻole o ke kō. ʻO kēia mau mea maʻamau ka mea inu, ka ʻaila kofe, ka ʻai spaghetti a me nā mea ʻono.

E inu i nā mea inu ʻono ʻole e like me ka wai, seltzer, lāʻau kī a me ke kope.

E hoʻoikaika a mālama i ka hoʻohui kino maikaʻi ʻana, e like me ka momona o ke kino a me ka nui o ka ʻiʻo ma kahi ākea olakino. Hoʻohana ka ʻiʻo i ke kō koko koko a kōkua i ke kūʻē ʻana i ka insulin. ʻO ka hopena, ʻoi aku ka maikaʻi o ka mālama koko koko me ka liʻiliʻi o nā spike a me nā dips.