Emma Miller
Nui ka poʻe i ulu me ka manaʻoʻiʻo ʻo ka wai huaʻai, e like me ka ʻalani a i ʻole ka wai ʻāpala, he mea nui ia o ka meaʻai olakino. Ma hope o nā mea a pau, aia kekahi manawa ʻaʻole paha ʻoe e ʻike i kahi pāʻoihana kakahiaka ʻaʻole i loaʻa kahi kīʻaha wai ma ke ʻano o ka "ʻaina kakahiaka maikaʻi."
ʻOiai aia ka wai huaʻai i nā huaora a me nā minelala, aia i kēia mau mea inu he mau drawbacks i hūnā ʻia ma lalo o ka mask o kahi halo olakino, kākau ʻo Livestrong.com.
ʻAʻole kēia manaʻo he pono ʻoe e hoʻopau loa iā ia mai kāu meaʻai: 100 pakeneka wai hua me ka ʻole o ke kō i hoʻohui ʻia e hiki ke lilo i ʻāpana o ka meaʻai olakino, e like me ka 2020-2025 Dietary Guidelines for Americans. Eia naʻe, ʻaʻole hāʻawi ka inu ʻana i ka wai hua i nā pono āpau e loaʻa i ka ʻai ʻana i ka hua.
ʻOiai e noʻonoʻo ana ka US Department of Agriculture i 1 kīʻaha o ka wai huaʻai e like me ka 1 kīʻaha hua ma ke ʻano he ʻai i manaʻo ʻia i kēlā me kēia lā, ʻike ʻia ʻo ka hua ma kona ʻano āpau e hāʻawi i nā pono hou aku, me ka hoʻopiha ʻia ʻana me ka fiber dietary, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol. a hoemi i ka pilikia o ka ma'i pu'uwai.
Eia ka hopena maoli ke inu ʻoe i ka wai huaʻai i kēlā me kēia lā a pehea e hoʻokomo ai i ka meaʻai olakino.
Piʻi paha kou kō koko
Manaʻo ʻoe e ʻike i ke kō a hāʻule i ka wā e inu nui ai ʻoe i ka wai huaʻai.
"I kēlā me kēia manawa e inu ai ʻoe i ka wai, ʻo ke kō i hana maoli ʻia i loko o ka wai me ka hoʻohui ʻana i nā sugars i hoʻohui ʻia e komo koke ʻia i loko o kou kino," wahi a Alexandra Salcedo, Ph.D., he meaʻai meaʻai ma ke Kulanui o Kaleponi. "ʻO kēia wikiwiki wikiwiki o ka ikehu e alakaʻi i ka piʻi ʻana o ke kō koko."
Wahi a ke Kulanui o Kaleponi, Kapalakiko (UCSF), hana kou pancreas i ka hormone i kapa ʻia ʻo insulin e hoʻokuʻu mau ʻia i loko o ke kahe koko. ʻO ka hana a ka Insulin ka hoʻoneʻe ʻana i ke kō mai ke kahe koko a i loko o nā ʻiʻo, momona, a me nā puʻupuʻu ate, hiki ke mālama ʻia no ka hoʻohana ʻana ma hope. Hoʻopili pono kou kino i ke kiʻekiʻe o ka insulin i loko o kou kahe koko, a i ka haʻahaʻa o ka insulin, hoʻokuʻu hou ʻia ke kō i loko o ke kahe koko.
Manaʻo ʻia ka maʻi maʻi type 2 e hōʻike i ka holomua mai nā pae kō koko maʻamau i ka prediabetes a i ka hopena he hōʻailona o ka maʻi maʻi maʻamau, e like me ka UCSF. Hoʻoholo ʻia kēlā me kēia pae e nā pae kō koko. Hiki mai ka prediabetes a me ka maʻi maʻi i ka wā ʻaʻole hiki i ka pancreas ke hana i ka nui o ka insulin e kaulike ai i ke kō koko.
"ʻO ka poʻe maʻi i loaʻa i ka maʻi maʻi a i ʻole pilikia i ka mālama ʻana i ko lākou koko koko e ʻike i ka piʻi ʻana o ke kō koko me ka wai huaʻai," wahi a Salcedo. "ʻO ka ʻai nui ʻana i ka wai huaʻai hiki ke hoʻopilikia maikaʻi ʻole i ka mālama ʻana i ke kō koko i ka poʻe me ka maʻi maʻi a i ʻole nā mea maʻi e lawe ana i nā lāʻau steroid."
He kiʻekiʻe ma ka glycemic indexE like me ka Harvard Health Publishing, ua hāʻawi ʻia nā meaʻai i kahi helu glycemic index ma muli o ka lohi a wikiwiki paha o ka hoʻonui ʻana i nā pae glucose koko.
Pono ka poʻe me ka prediabetes a i ʻole ka maʻi diabetes e nānā i nā meaʻai me ka haʻahaʻa glycemic index; ʻAʻole hiki i ka poʻe me ka maʻi maʻi type 1 ke hana i ka nui o ka insulin, a ʻo ka poʻe me ka maʻi maʻi type 2 ua kūʻē lākou i ka insulin. Ma nā ʻano maʻi diabetes ʻelua, hiki i nā meaʻai me ka glycemic index kiʻekiʻe ke alakaʻi i ka piʻi ʻana o ke kō koko.
ʻO ka wai Apple he glycemic index o 44 a ʻo ka wai ʻalani he glycemic index o 50, he haʻahaʻa iki wale nō ia ma mua o ka sodas, nona ka glycemic index o 63, e like me ka University of Oregon. No ka hoʻohālikelike, ʻo ka glycemic index o ka meli he 61.
No ka hoʻohālikelike ʻana, he 39 wale nō ka glycemic index o ka ʻāpala maka holoʻokoʻa, a he 40 wale nō ka glycemic index o ka ʻalani maʻemaʻe holoʻokoʻa.
"Pono ka poʻe me ka maʻi maʻi a i ʻole ka maʻi maʻi ma mua o ka inu ʻana i ka wai no ka mea e hoʻonui ai i ke kō koko, hiki ke alakaʻi i ka pale ʻana i ka insulin," wahi a Salcedo. "Makemake au e ʻai i ka hua a pau ma mua o ka inu ʻana ma ke ʻano wai."
Hiki iā ʻoe ke hoʻohui i nā huaora a me nā mineral i kāu ʻai
Ua hoʻolaha kuʻuna ʻia ka wai no kona mau pono, a ke mau nei lākou me ka hopena o ke kō koko.
"Hiki i ka wai hua ke hāʻawi i nā pono olakino, me ka nui o nā huaora a me nā minela," wahi a ka meaʻai meaʻai ʻo Shana Jaramillo, RD. “ʻO nā wai e like me ka ʻalani a me ka wai ʻāpala i loaʻa i ka huaora C, e kōkua ana i ka hoʻopaʻa ʻana i ka hao, hoʻemi i ka mumū, a hoʻoikaika i ka ʻōnaehana pale. Hoʻonui ʻia kekahi mau wai me ka calcium a me ka hao, kahi e hoʻomaikaʻi ai i ke kahe koko a me ka nui o ka mineral iwi.
E nānā kākou i ka ʻike meaʻai o ka ʻalani a me ka wai ʻāpala:
- Wai ʻalani (no kēlā me kēia lawelawe ʻana)
- Kalepona: 112
- Ka momona a pau: 0,5 г
- ʻO nā kalapona: 25,8 g
- Ka nui o nā kō: 20,8 г
- Pākē: 1,7 г
- Huaʻai C: 124 mg (138% o ka waiwai o kēlā me kēia lā)
- Pāuma: 496 mg (11% CH)
- Ka hao: 0.5 mg (3% CH)
- Kaluma: 27.3 mg (2% CH)
- ʻO ka wai Apple (no 1 kīʻaha)
- Kalepona: 114
- Ka momona a pau: 0,3 г
- ʻO nā kalapona: 28 g
- Ka nui o nā kō: 23,9 г
- Pākē: 0,2 г
- Potassium: 250.5 mg (5% o ka waiwai o kēlā me kēia lā)
- Huaʻai C: 2.2 mg (2% o ka waiwai o kēlā me kēia lā)
- Kaluma: 19.8 mg (2% CH)
- Ka hao: 0.3 mg (2% CH)
Eia naʻe, ʻaʻole ʻokoʻa kēia mau meaʻai i ka wai huaʻai - ʻo ia hoʻi, hiki iā ʻoe ke loaʻa iā lākou a me nā pono ʻē aʻe e like me ka fiber mai ka ʻai ʻana i nā huaʻai holoʻokoʻa a me nā meaʻai ʻē aʻe.
"ʻOiai hiki iā mākou ke loaʻa i kekahi mau micronutrients mai ka wai, hiki iā mākou ke loaʻa iā lākou mai nā kumu ʻē aʻe o ka meaʻai. a maʻalahi loa," wahi a Jaramillo.
E nele ana ʻoe i ka fiber
Inā inu ʻoe i ka wai huaʻai ma mua o ka huaʻai holoʻokoʻa, e nele ana ʻoe i ka fiber i loko o ka hua, ʻo ia kekahi o nā meaʻai e ola ai nā meaʻai.
"Makemake au e inu i ka wai huaʻai, e like me ka wai ʻalani, e like me ka noho ʻana i lalo me ʻehā a ʻelima ʻalani, ʻomi i ka wai a pau, a hoʻolei aku i ka fiber," wahi a Jaramillo. ʻOiai ʻo ke kīʻaha wai ʻalani he 0.5 grams wale nō o ka fiber, ʻo ka ʻalani nui holoʻokoʻa he 4.4 grams o ka fiber, e like me ka US Department of Agriculture.
Pēlā nō, he 0.5 grams o ka fiber i loko o ke kīʻaha wai ʻāpala, akā he 5.4 grams o ka fiber i loko o ka ʻāpala nui, e like me ka US Department of Agriculture.
He kuleana koʻikoʻi ka fiber i ka meaʻai olakino holoʻokoʻa: hoʻohaʻahaʻa ia i ka cholesterol, hoʻomaʻamaʻa i ka neʻe ʻana o ka ʻōpū a kākoʻo i ke olakino o ka ʻōpū, kōkua i ka mālama ʻana i ke kaumaha olakino, a kōkua i ka mālama ʻana i ke kō koko, e like me ka Mayo Clinic.
Wahi a ka Mayo Clinic, loaʻa i nā huaʻai holoʻokoʻa e like me nā ʻāpala a me nā ʻalani kekahi ʻano fiber i kapa ʻia he soluble fiber, hiki ke hoʻohaʻahaʻa i ka cholesterol koko a hoʻomaikaʻi i ke kiʻekiʻe o ke kō. Hiki ke hoʻemi ʻia ke kinoea hoʻoheheʻe ʻia a me ka bloating.
ʻO ka fiber insoluble, ka mea i loaʻa i loko o nā meaʻai me nā huaʻai me ka ʻili hiki ke ʻai (e like me ka ʻāpala), nā mea kanu, a me nā kīʻaha holoʻokoʻa (e like me ka cereals a me ka raiki palaka), kōkua i ka hoʻoneʻe ʻana i nā mea ma o ka ʻōnaehana digestive.
ʻO ka ʻai ʻana i kēia mau ʻano huaʻai holoʻokoʻa (ʻo ia hoʻi nā ʻāpala, nā hua waina, a me nā blueberries) i pili nui me ka haʻahaʻa haʻahaʻa o ka hoʻomohala ʻana i ka maʻi diabetes type 2, ʻoiai ʻo ka inu ʻana i ka wai huaʻai ua pili pū me ka piʻi ʻana o ka maʻi diabetes type 2, e like me kahi noiʻi ma ka ʻAukake 2013 British Medical Journal. Ua nānā nā mea kākau o ka noiʻi i nā meaʻai o nā poʻe ʻoi aku ma mua o 187,000 a ʻike ʻia ʻo ka fiber paha kekahi o nā mea e pili ana i ka hopena maikaʻi.
ʻAʻole lawa ka fiber i ka hapa nui o ka poʻe ʻAmelika: ʻo ka ʻai ʻana o ka fiber i kēlā me kēia lā ma kahi o 15 grams i kēlā me kēia lā, ʻoi aku ka liʻiliʻi ma mua o ka hāʻawi ʻai meaʻai i manaʻo ʻia o 25-30 grams o ka fiber i kēlā me kēia lā no UCSF.
