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ʻIke paha ʻoe i ke kō niu kahi koho ʻoi aku ka maikaʻi i ka kō kō ʻia? No laila, he aha ke kō niu pololei? ʻO ke kō niu ka wai i hoʻomake ʻia a me kohu ʻia o ka niu. ʻO ka haʻahaʻa i ka ʻike fructose a me ka loaʻa ʻana o kahi papa inoa glycemic haʻahaʻa, ʻo ke kō niu ka kō kō olakino hou ma ka papa inoa. I kēia ʻatikala, e kākau ana mākou e pili ana i nā pono olakino kō kō.
ʻO ka kō niu kahi huahana wela i ka honua meaʻai olakino ma muli o kāna mau pono maikaʻi. Loaʻa i ka niu niu nā koina o nā minelala a me nā antioxidant a me ka nui o nā pākeke i hoʻohālikelike ʻia i ke kō keʻokeʻo maʻamau.
He aha ka mea e hāʻawi ai i ke kō niu i kaʻe ma luna o nā meaʻono ʻē aʻe ʻaʻole ia e hoʻomaʻemaʻe ʻia a hoʻololi ʻia paha i ke ʻano kemika a ʻaʻohe ona mea hana i hana ʻia.
Hāʻawi ke kō niu i nā huaora a me nā minelala he nui aʻe ma mua o ke kōpaʻa keʻokeʻo. Loaʻa iā ia ka wikamina C, potassium, magnesium, calcium, hao, keleawe, a me ka phosphorous. Loaʻa iā ia he mau liʻiliʻi o nā phytonutrients, e like me flavonoids, polyphenols, a me anthocyanins.
E heluhelu kākou e ʻike ai i nā pono olakino o kō kō.
inoa pēpē ma ka hōkū
1. Maikaʻi No ka Diabetes
2. ʻOi aku nā meaʻai ma mua o ke kō kō
3. Palapala Glycemic Low
4. Loaʻa nā Fructose liʻiliʻi
5. Maikaʻi no ke kumu
ʻoi loa ka hoʻoikaika kino no ka momona o ka ʻōpū
6. He ʻAina launa aloha honua ia
7. Hiki ke loaʻa ke kō niu ma ka papaʻai Paleo
8. Hoʻoemi i ke kaupaona
9. Hoʻonui i ke kaapuni ʻana o ke koko
nā ʻōlelo aʻoaʻo kūlohelohe no ka ulu wikiwiki ʻana o ka lauoho
10. Hoʻonui i nā pae ikehu
1. Hiki ke kōkua i ka mālama ʻana i ka maʻi kō
Aia i loko o ka kō niu kahi fiber i ʻike ʻia e like me ka insulin e kōkua ai e hoʻolohi i ka lawe ʻana o ka glucose, maikaʻi loa ia no ka poʻe e pili ana i ka hopohopo diabetic. Wahi a ka American Diabetes Association, hiki i nā diabetic ke hoʻohana i ka kō niu ma ke ʻano he meaʻono ma ka papaʻai diabetic diet, akā e hoʻohana ia i nā mea kaulike. No ka mea aia i loko o 15 mau kalori a me 4 mau ʻākoʻakoʻa e like me ke kō i hoʻomaʻemaʻe ʻia.
2. ʻOi aku nā meaʻai ma mua o ke kō kō
ʻO nā kō kōpaʻa i hoʻomaʻemaʻe ʻia a me nā syrup kānina fructose kiʻekiʻe i loaʻa ʻole ka calori a ʻaʻohe o nā mea momona. Ma ka ʻaoʻao ʻē aʻe, loaʻa nā kō i ke kō niu i loko o ka niu niu a ʻo kēia mau mea me ka hao, zinc, calcium, potassium, polyphenols, a me nā antioxidants. Wahi a ka Food and Research Institute, ʻike ʻia ka hao a me ka zinc ma kahi o ʻelua mau manawa i ke kō niu ma mua o ke kō.
3. Palapala Glycemic Low
Kūpono haʻahaʻa nā pae kō niu ma ka helu helu glycemic i hoʻohālikelike ʻia i ke kō i hoʻomaʻemaʻe ʻia i kiʻekiʻe ma ka papa kuhikuhi glycemic. Hiki i nā meaʻai kiʻekiʻe i ka papa kuhikuhi glycemic ke hāpai i kāu kiʻekiʻe o ke kō i ke kō e piʻi koke e lawe i kāu pae insulin. Eia kekahi, piha ka kō kōniu me ka insulin e hoʻolohi i ka lawe ʻana o ka glucose.
4. Loaʻa nā Fructose liʻiliʻi
ʻO Fructose kahi ʻano kō o ke kō a hoʻololi ʻia i mau momona me ka maʻalahi e ke kino. ʻAʻole haki koke ʻo Fructose a kōkua ke ake iā ia e wāwahi i ke alakaʻi ʻana i nā triglycerides. ʻO ka piʻi ʻana o nā triglycerides i loko o ke koko e hiki ke alakaʻi i ke kiʻekiʻe o ke koko, momona, diabetes, nā kiʻekiʻe o ke kolesterol maikaʻi, a me nā pae haʻahaʻa o ka maikaʻi o ke kolesterol. Loaʻa ka kō niu ma kahi o 20 a 30 paha keneta o ka fructose a me 70 a 75 pakeneka o ka suku.
5. Maikaʻi no ke kumu
Loaʻa i ka fiber i loko o ke kō niu ka hiki ke hoʻoulu i ka ulu ʻana o ka bifidobacteria ʻōpū. Ua ʻike ʻia kēia bifidobacteria e kōkua i ka hoʻihoʻi hou ʻana i ka bacteria maikaʻi i loko o ka ʻōpū a hoʻonui pū i kou pale. No laila, e hoʻomaka i ka loaʻa ʻana o ka kō niu i kēlā me kēia lā e ʻohi ai i nā pono.
6. He ʻAina launa aloha honua ia
ʻIke paha ʻoe i ka kō niu kahi meaʻai aloha honua? ʻĀ, ua kapa ʻia e ka United Nations Food and Agriculture Organization kahi kō kō niu ʻo ka mea momona mau loa o ka honua. Hoʻohana nā kumulāʻau i ka nui o ka wai a me ka wahie e hoʻohālikelike ʻia i ka hana kō. No laila, ʻaʻohe mea i hana ʻia i ke kō niu a ʻaʻole i hoʻololi ʻia i ke ʻano kemika.
7. Hiki ke loaʻa ke kō niu ma ka papaʻai Paleo
Wahi a ka Ultimate Paleo Guide, inā aia kahi kanaka i ka papaʻai Paleo, ʻo ke kō niu kahi koho e hiki ai iā ʻoe ke hoʻohana e māʻona ai kāu niho ʻono. ʻO ka poʻe e makemake e mālama i ke ʻano nohona Paleo hiki ke koho i ka wai niu.
8. Hoʻoemi i ke kaupaona
ʻAʻole hiki ke kō i ka kō niu i ka waiho ʻana o ka momona. ʻO ka kō niu e hoʻohaʻahaʻa ʻia i ka ʻike fructose e alakaʻi i ka loaʻa o ke kaupaona liʻiliʻi a me ka waiho ʻana o ka momona. ʻO ka fructose i loaʻa iā ʻoe mai nā huaʻai he olakino a maikaʻi. Akā ʻo ke kō kōlehu i hoʻomaʻemaʻe ʻia he mau pae kiʻekiʻe o ka fructose, kahi maikaʻi ʻole.
nā kiʻiʻoniʻoni aloha maikaʻi loa hollywood
9. Hoʻonui i ke kaapuni ʻana o ke koko
ʻO ka mea hao i ka kō niu e kōkua i ka hoʻomaikaʻi ʻana i kāu kahe o ke koko, i hiki ke hoʻonui hou i ka oxygenation a me ka loaʻa o ka nutrient. ʻO nā mea kōkua hao i ke kūkulu ʻana i nā hunaola ʻulaʻula a me nā ʻulaʻula o ke koko ʻulaʻula e hiki ai ke hōʻemi i ka anemia, e like me ka nāwaliwali o nā mākala, ʻeha poʻo, luhi, a me nā pilikia gastrointestinal
10. Hoʻonui i nā pae ikehu
Loaʻa i nā kō niu nā mea maka e kōkua i ka hoʻonui ʻana i kou ikehu. Eia kekahi, lōʻihi ka lōʻihi o ka hana ʻana o kēia mau mea i ke kino, ʻo ia hoʻi ka kūlike a me ka metabolism ikehu lōʻihi ma ka lā holoʻokoʻa.
Pehea e hoʻohana ai i ke kō niu?
Hiki ke hoʻohana ʻia ke kō niu i ke ala like me ke kō i hoʻomaʻemaʻe ʻia maʻamau. ʻOi aku ka momona o ke kō niu ma mua o ke kō kō, no laila e pono e hoʻohana ʻia ka liʻiliʻi. Hiki ke hoʻohana ʻia i ka hoʻomākaukau ʻana o ka mea hoʻoneʻe, nā cocktails, nā hoʻoluliluli, a i ʻole nā mea leʻaleʻa no kahi hoʻoulu momona.
Hiki iā ʻoe ke hoʻohui i ka kō niu i kāu tī a kope paha a i loko o nā ipu ʻono hoʻi.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.
9 Nā kumu e ʻai ai ʻoe i nā kukama i kēlā me kēia lā
