Danielle Moore
ʻAʻole ke kō wale nō ke kō. No ka mea, hele mai ka mea ʻono i nā kala a me nā ʻano like ʻole. Akā he aha ka ʻokoʻa ma waena o ke kō kō a me ke kō pua niu? A ʻoi aku ke olakino o kekahi mau ʻano kō ma mua o nā mea ʻē aʻe? Hoʻomaopopo mākou i nā nīnau nui loa.
Ua ʻai ka poʻe Kelemania i ka 34.6 kilokani o ke kō i kēlā me kēia kapita ma 2017/18. ʻO kēia ka hopena o kahi noiʻi a Statista. ʻAi ʻia kēlā me kēia kamaʻāina Kelemania ma kahi o 95 grams o ke kō i kēlā me kēia lā, ʻoi aku ia ma mua o ka nui o kēlā me kēia lā. Wahi a nā ʻōlelo a ka German Society for Nutrition (DGE), aia kēia ma lalo o 50 grams i kēlā me kēia lā.
ʻO ka overdose o ke kō i kēlā me kēia lā ke lawe nei i nā pilikia. "ʻO ka hoʻonui pinepine ʻana i ke kō e hoʻoikaika i ka ulu ʻana o ka momona a me ka momona a me nā maʻi he nui e pili ana i ka momona, e like me ke ʻano diabetes mellitus type 2 a me nā maʻi cardiovascular a me ka ulu ʻana o ka pala niho," i ʻōlelo ai ka DGE, a me nā mea ʻē aʻe.
I mea e mālama ai i nā calorie a i ʻole ʻai ʻoi aku ka maikaʻi, hilinaʻi nui ka poʻe i nā koho ʻoi aku ka maikaʻi ma mua o ke kō keʻokeʻo hale. Akā inā ʻoi aku ka maikaʻi o ke olakino agave syrup a i ʻole ke kō niu. Hōʻike mākou i nā ʻano kō i kaulana loa.
Keʻokeʻo a ʻeleʻele paha: he aha ke ʻano o ke kō i ʻoi aku ka maikaʻi?
1. Ko keokeo
ʻO ke kō keʻokeʻo ke ʻano kaulana loa, ʻike ʻia hoʻi ʻo ka home a i ʻole granulated sugar. Loaʻa iā ia nā kō maʻalahi ʻo ke kō waina (glucose) a me ke kō hua (fructose) a loaʻa pinepine ʻia mai nā beets ko a i ʻole ke kō.
Loaʻa i ke kō i kona waihoʻoluʻu keʻokeʻo mai kahi kaʻina hana paʻakikī kahi i hoʻoheheʻe ʻia ai ka nuipa i loaʻa mai ke kō a i ʻole ka beet kō i hoʻoheheʻe ʻia, kānana, crystallized a hope centrifuged - ʻike ʻia hoʻi ʻo ka hoʻomaʻemaʻe. Ma ka pau ana o keia mau hana, aia ke kopaa keokeo e like me ko kakou ike ana.
Loaʻa ke kō keʻokeʻo ma nā ʻano ʻano like ʻole, e like me ka cube, pauda, momi a i ʻole ke kō. Loaʻa ia i nā meaʻai like ʻole, mai ka yogurt huaʻai a i nā meaʻai i kālua ʻia a me nā mea inu ʻono. Eia naʻe, ʻaʻole ia e hāʻawi i nā mea maikaʻi no kā mākou ʻai. Me 400 kilocalories no 100 grams, ʻo ke kō keʻokeʻo he pōkā calorie.
2. Ko Brown
Ke hoʻomau nei ka lono, ʻoi aku ka olakino o ke kō ʻeleʻele ma mua o ke kō keʻokeʻo. Akā ʻaʻole kēia ka hihia. Akā, ʻo ke kō keʻokeʻo i hoʻomaʻemaʻe ʻole ʻia. He ʻokoʻa me ke kō keʻokeʻo, aia nō ke koena o ke kō ʻeleʻele (molasses). Loaʻa i kēia nā mea liʻiliʻi o nā minerala a me nā huaora, ʻaʻohe hopena i ka lako meaʻai.
Hoʻohui ʻia ʻekolu ʻano ma lalo o ka huaʻōlelo umbrella brown sugar: ke kō holoʻokoʻa, ke kō piha a me ke kō ʻeleʻele. ʻO ke kō holoʻokoʻa he kō i hoʻomaʻemaʻe ʻole ʻia i hana ʻia mai nā beets kō. Hana ʻia ke kō holoʻokoʻa mai ke kō a ʻo ke kō ʻeleʻele he kō caramelized kala ʻeleʻele me ka syrup.
ʻAno koʻikoʻi ʻokoʻa: ʻO ke kō mai ka nectar pua niu
3. Pua Niu Ko
Loaʻa ke kō pua niu mai ka nectar o ka pā niu. Hoʻomoʻa ʻia kēia nectar a hiki i ka hoʻokumu ʻia ʻana o kahi puʻupuʻu puʻupuʻu, kahi e loaʻa ai ke kō pua niu i hoʻopau ʻia ma hope o ka maloʻo ʻana. He ʻeleʻele kona waihoʻoluʻu a ʻono e like me ka caramel. Hana ʻia ke kō pua niu ma Asia Hikina Hema, ʻoi loa ma Thailand a me Indonesia.
Nui nō hoʻi nā lono e pili ana i ke kō pua niu. Pono e ʻae wale i ke kiʻekiʻe o ke kō koko e piʻi mālie a no laila ʻaʻole i alakaʻi i ka makemake. I kēia manawa, akā naʻe, ʻaʻohe mau noiʻi i noiʻi pono i kēia. Ua hōʻole ʻia ka ʻōlelo ʻana he liʻiliʻi nā calorie o ka pua pua niu ma mua o ke kō keʻokeʻo. No ka hoʻohālikelike: 100 grams o ke kō pua niu he 380 kilocalories, ʻo ke kō keʻokeʻo aia ma kahi o 400 kilocalories no ka nui like.
Ma ka ʻaoʻao ʻē aʻe, ʻoiaʻiʻo, ʻoi aku ka nui o nā meaʻai ma mua o ke kō keʻokeʻo no ka mea ʻaʻole i hana ʻia. Akā, pili like kēia ma ʻaneʻi: ʻO nā huaora a me nā minela i loko o ke kō pua niu he mea ʻole no ka ʻai olakino, no ka mea he liʻiliʻi loa ka nui o nā mea i loko.
ʻO ke ʻano kōpaʻa kahiko loa: ka meli
4. Mele
Hoʻonanea ka meli i nā mea inu wela e like me ka waiū a me ke kī a ʻono e like me ka maikaʻi e like me ka laha ʻana ma nā ʻōwili pata. Eia naʻe, ua ʻike mua ʻia ka hana mālama pipi ma ʻAigupita kahiko. Ma muli o ke ʻano like ʻole, he gula māmā ka wai a hiki i ka ʻulaʻula i ka waihoʻoluʻu a loaʻa i nā ʻano kō, me ka glucose, fructose, sucrose a me ka maltose. Eia kekahi, loaʻa i ka meli nā minerala waiwai, nā protein, nā enzymes, nā amino acids a me nā huaora a me nā kala maoli a me nā ʻono.
Akā ʻaʻole maikaʻi maoli ka meli. ʻO ka huahana i'ōleloʻia he mau mea antibacterial a anti-inflammatory, i'ōleloʻia e kōkua i nā puʻuʻeha, no ka laʻana. Eia nō naʻe, ʻano like ke kō i loko o ke kō keʻokeʻo maʻamau. ʻAʻole kūpono ka meli no nā kamaliʻi, hana nā vegans me ka ʻole o kēia ʻano kō.
He ʻoi aku ka maikaʻi o ke ola kino ʻo nā syrups mai ka mea kanu?
5. Agave syrup
Hana ʻia ka syrup Agave ma Mekiko mai nā mea kanu agave like ʻole. ʻO ka ʻono o ka syrup mai ka hui ʻana o ke kō hua (fructose) a me ka dextrose (glucose). ʻO ka hopena, he haʻahaʻa haʻahaʻa haʻahaʻa ka glycemic index agave syrup, kahi i loaʻa iā ia ka lepili o kahi "hoʻololi kōpaʻa olakino."
Eia nō naʻe, ʻo kona ʻano fructose kiʻekiʻe e hana i ka agave syrup ʻaʻole kahi koho maikaʻi, ʻoi aku hoʻi no ka poʻe me ka fructose intolerance. A no ka poʻe e ʻae maikaʻi i ka fructose, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ke olakino, no ka laʻana ma ke ʻano o ka maʻi diabetes. Eia kekahi, loaʻa i ka agave syrup kahi kapuaʻi kaiaola kiʻekiʻe ma muli o nā ala kaʻa lōʻihi.
6. Maple Syrup
Hana ʻia ka maple syrup mai ke kohu o ka lāʻau maple kō. ʻO ka huahana maʻamau mai Kanada mai, akā ua hoʻonui nui ʻo Kina iā ia iho ma ke ʻano he mea hana ma ka mākeke. Loaʻa ka maple syrup ma nā papa like ʻole, mai AA a hiki i D. ʻO ka maple syrup māmā loa ʻo ia ka papa A, ʻo ka pōʻeleʻele ka papa D. ʻO ka ʻeleʻele o kēia ʻano kō, ʻoi aku ka ikaika o ka ʻono.
Loaʻa i ka maple syrup nā mea liʻiliʻi o nā minerala, nā ʻano trace a me nā mea kanu lua, akā ʻaʻole pili kēia i ka nui a mākou e ʻai ai. ʻO ka glucose a me ka fructose ke kuleana no ka ʻono. Eia naʻe, ke hoʻohālikelike ʻia me ka syrup agave, ʻoi aku ka liʻiliʻi o ka fructose maple syrup.
No ka hoʻopiha ʻana o ke ʻano kō i ka wai, ʻoi aku ka liʻiliʻi o nā calorie maple syrup i hoʻohālikelike ʻia i ke kō a me ka meli. No ka loaʻa ʻana o ka ʻono like ʻole i ka meaʻai, akā naʻe, makemake koke kekahi e hoʻohana i ka maple syrup ma mua o ka hoʻohana ʻana i ka meli, no ka laʻana. E like me ka agave syrup, ʻoi aku ka maikaʻi o ka maple syrup no ka mea pono e hoʻouna ʻia i ka hapalua o ka honua ma mua o ka pae ʻana ma kā mākou mau papa.
