5 mau mea ʻono kūlohelohe maikaʻi no kou olakino
5 mea ʻono maoli : Hooki kōpaʻa hiki ke paʻakikī ka hoʻomaʻemaʻe, akā hāʻawi ʻia pehea kōpaʻa hiki i ka incredibly pōʻino, pono maoli ia.
ʻO ka mea pōmaikaʻi, ʻoi aku ka maikaʻi o nā mea ʻono i loaʻa i ke ʻano maoli no kou olakino.
He haʻahaʻa lākou i nā calorie, haʻahaʻa i ka fructose a ʻono loa kō.
Eia 5 mau mea ʻono maoli i olakino maoli.
Nā kiʻi hana lima / Getty Images
1. Stevia
ʻO Stevia kahi mea ʻono kaulana loa haahaa-calorie.
Wehe ʻia mai nā lau o kahi mea kanu i kapa ʻia stevia rebaudiana.
Ua kanu ʻia kēia mea kanu no kona ʻono a me ka lāʻau lapaʻau no nā kenekulia ma ʻAmelika Hema.
He mau pūhui ʻono Loaʻa i nā lau stevia. ʻO nā mea nui he stevioside a me rebaudioside A. ʻO nā mea ʻelua he mau haneli mau manawa ʻoi aku ka momona ma mua o kō, gram no ka gram.
No laila, nui loa ka stevia ʻono akā ʻaʻole loaʻa nā calorie.
Eia kekahi, ua hōʻike ʻia kekahi mau noiʻi kanaka e loaʻa i ka stevia nā pōmaikaʻi olakino, e like me:
- Hiki i ka Stevia ke hoʻohaʻahaʻa i ke koko kiʻekiʻe i ka poʻe me ka hypertension ma 6 a 14%. Akā naʻe, ʻaʻole pili ia i ke kiʻekiʻe o ke koko maʻamau a piʻi iki paha ().
- Ua hōʻike ʻia ʻo Stevia e hoʻohaʻahaʻa i ke kō koko koko i ka poʻe me ka maʻi diabetes (, ).
Hōʻike kekahi mau noiʻi kahiko i nā ʻiole hiki i ka stevia ke hoʻomaikaʻi i ka naʻau o ka insulin, hoʻemi i ka LDL (oxidized bad cholesterol), a hoʻemi i ke kūkulu ʻana o ka plaque i loko o nā aʻa (, ).
Inā makemake ʻoe e ʻono i kekahi mea, ʻo stevia paha kāu koho olakino maikaʻi loa.
Akā naʻe, ʻaʻole makemake nui ka poʻe i ka ʻono o ka stevia. Aia ka ʻono i ka brand, akā naʻe, pono ʻoe e hoʻokolohua e ʻike i kahi ʻano stevia āu e makemake ai.
hōʻuluʻulu manaʻo
ʻO Stevia kahi mea ʻono maʻamau, ʻaʻohe calorie e hiki ke hoʻohaʻahaʻa i ke kahe koko a me ke kō koko.
2. Erythritol
ʻO Erythritol kekahi mea ʻono haʻahaʻa calorie.
He waiʻona kō i loaʻa maoli i kekahi mau huaʻai. Eia nō naʻe, ʻo ka erythritol pauka i loaʻa no ke kūʻai ʻana i hana ʻia ma o ke kaʻina hana ʻoihana.
Loaʻa iā ia he 0,24 calories i ka gram, a i ʻole 6% o nā calorie i ka nui like o ke kō, me 70% o ka ʻono.
Ua like loa me ka Erythritol kōpaʻa, ʻoiai he ʻono maʻalahi kona.
ʻAʻole hoʻokiʻekiʻe ʻo Erythritol i kou koko koko a i ʻole ka pae o ka insulin a ʻaʻole pili i nā pae momona o ke koko e like me ka cholesterol a i ʻole triglycerides (, ).
Hoʻokomo ʻia i loko o ke kino ma o ka ʻōpū akā hoʻokuʻu ʻia ma o nā puʻupaʻa me ka loli ʻole ().
Hōʻike nā haʻawina he palekana loa ka erythritol a pili paha i nā pono olakino.
No ka laʻana, ua hōʻike kekahi mau noiʻi kahiko i ke kanaka a me nā holoholona e hiki i ka erythritol ke hoʻomaikaʻi i ka hana o ke koko a pale aku i ka pōʻino i hoʻokumu ʻia e ke kaumaha oxidative (,).
Eia nō naʻe, ʻoiai ʻoi aku ka maikaʻi o ka ʻae ʻia ʻana ma mua o nā mea inu ʻawaʻawa ʻē aʻe, hiki ke hoʻopilikia i ka digestive inā ʻai nui ʻoe i ka manawa hoʻokahi, ʻoi aku ka nui inā e hui pū ʻia me nā ʻano kō like ʻole e like me ka fructose ().
Hoʻohui hou, ua hōʻike ʻia kahi noiʻi o 264 mau ʻōpio makua e pili ana nā pae koko kiʻekiʻe o ka erythritol me ka momona o ka ʻōpū, ma muli paha o kahi genetic predisposition e hoʻololi i ke kō i erythritol ().
hōʻuluʻulu manaʻo
ʻO Erythritol kahi waiʻona momona haʻahaʻa haʻahaʻa. Hōʻike nā haʻawina he palekana loa ka ʻai ʻana a pili paha me nā pono olakino he nui, ʻoiai hiki ke hoʻopilikia i ka digestive ma nā koina kiʻekiʻe.
3. Xylitol
ʻO Xylitol kahi waiʻona kō me ka ʻono e like me ke kō.
Loaʻa iā ia he 2,4 calories no ka gram, ma kahi o ʻelua hapakolu o nā calorie o ke kō.
Loaʻa iā Xylitol kekahi mau pono no ke olakino niho, e hōʻemi ana i ka pilikia o nā lua a me ka pala niho ().
Wahi a kekahi mau noiʻi holoholona, hiki ke hoʻomaikaʻi i ka iwi iwi, kōkua i ka pale ʻana i ka osteoporosis ().
Hoʻohui hou, hōʻike ka noiʻi hiki i ka xylitol ke hoʻonui i nā pae o nā pūhui he nui i loko o ka digestive tract e kōkua i ke kākoʻo ʻana i kāu microbiome ʻōpū ().
ʻAʻole hoʻonui ʻo Xylitol i ke kō koko a i ʻole ka pae insulin. Eia nō naʻe, e like me nā mea inu ʻawaʻawa ʻē aʻe, hiki iā ia ke hoʻoulu i nā hopena ʻaoʻao digestive ma nā koina kiʻekiʻe ().
Inā he ʻīlio kāu ma ka home, makemake paha ʻoe e mālama i ka xylitol mai kahi e hiki ai iā lākou no ka mea he mea make loa ia i nā ʻīlio ().
hōʻuluʻulu manaʻo
He mea ʻono kaulana loa ʻo Xylitol. He waiʻona koʻikoʻi i loaʻa ma kahi o 2,4 calories i ka gram a loaʻa kekahi mau pōmaikaʻi no ka olakino niho a me ke olakino. I nā ʻiole, hiki iā ia ke hoʻomaikaʻi i ka iwi iwi a hoʻemi i ka pilikia o ka osteoporosis.
4. Yacon syrup
ʻO Yacon kekahi mea ʻono ʻokoʻa.
Ua ʻohi ʻia mai ka lāʻau yacon, e ulu maoli ana ma nā mauna Andes o ʻAmelika Hema.
Ua kaulana kēia mea ʻono i mea hoʻohui. ʻO kahi noiʻi kahiko o nā wahine me ka momona a me ka dyslipidemia haʻahaʻa, a i ʻole ka pae ʻino o nā momona i loko o ke koko, ua ʻike ʻia ua loaʻa ke kaumaha nui ().
He waiwai loa ia i ka fructooligosaccharides, e hana ana ma ke ano he fiber soluble e hānai ana i ka bacteria maikaʻi i loko o kou ʻōpū ().
Hiki i ka Yacon syrup ke kōkua i ka pale ʻana i ka constipation a loaʻa iā ia nā pōmaikaʻi like ʻole ma muli o ka nui o nā solubles (, ).
Mai ʻai nui i ka manawa hoʻokahi, no ka mea hiki ke hoʻopilikia i ka digestive.
hōʻuluʻulu manaʻo
He waiwai nui ka Yacon syrup i ka fructooligosaccharides, ka mea e hānai ai i ka bacteria maikaʻi i loko o kou ʻōpū. Hiki ke kōkua i ka pale ʻana i ka constipation a me ka hoʻohaʻahaʻa kaumaha.
5. Mea ʻono hua Monk
ʻO ka hua Monk kekahi ʻano hua maoli no Asia Hema. Hoʻohana pinepine ʻia e hana i kahi mea ʻono maoli i kapa ʻia ʻo monk fruit extract.
ʻAʻole ia i nā calorie a me nā haʻahaʻa, a ke hōʻike nei kekahi mau noiʻi e kōkua paha ia i ka hoʻokele ʻana i ke kō koko ().
Loaʻa i ka hua Monk nā pūhui antioxidant i kapa ʻia ʻo mogrosides, i hōʻike ʻia e hōʻemi i nā hōʻailona o ka mumū ma nā haʻawina hoʻāʻo (, ).
Eia hou, ua hōʻike ʻia nā haʻawina hoʻāʻo ʻē aʻe e hiki i kekahi mau pūhui i unuhi ʻia mai ka hua mōneka ke hoʻolohi i ka ulu ʻana o nā ʻano maʻi maʻi maʻi (, , ).
ʻOiai he liʻiliʻi ka noiʻi ʻana e pili ana i ka hopena o ka hua mōneka i loko o ke kanaka, ua manaʻo ʻia he palekana a ʻaʻole pili i nā hopena ʻaoʻao maikaʻi ʻole ().
Eia nō naʻe, he mea nui e nānā i ka lepili mea hoʻohui i ke kūʻai ʻana i ka huaʻai monk no ka mea ua hui pū ʻia nā huahana he nui me kōpaʻa a i ʻole nā mea ʻono ʻē aʻe, hiki ke hōʻole i kāna mau pono olakino.
hōʻuluʻulu manaʻo
ʻAʻohe kalapona a i ʻole nā calorie ka hua Monk a hiki ke kōkua i ka hoʻokele ʻana i ke kō koko. Loaʻa iā ia nā pūhui me nā waiwai anti-inflammatory a anti-cancer.
Pehea e pili ana i nā pani kō maoli "emi ʻino" e like me ka meli?
Nui nā mea ʻono kaulana i ʻai pinepine ʻia e ka poʻe mālama olakino ma kahi o kō.
Loaʻa kēia, molasses, a. ʻAʻole ʻokoʻa loa lākou mai ke kō.
Loaʻa paha iā lākou ka liʻiliʻi liʻiliʻi o ka fructose a me kahi liʻiliʻi o nā meaʻai, akā ʻaʻole hiki i kou ate ke ʻike i ka ʻokoʻa.
Eia kekahi, ʻoiai ʻoi aku ka maikaʻi o kēia mau pani kō maoli i ke kō maʻamau inā hoʻohana ʻia me ka haʻahaʻa, ʻaʻole pono lākou e manaʻo ʻia he hoʻoponopono wikiwiki no kou mau pilikia olakino.
ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka nui o nā sugars maoli a i ʻole nā mea pani kō i ka wā lōʻihi e hiki ke hoʻonui i ka makemake i nā mea ʻono a kōkua i nā pilikia e like me ka piʻi ʻana o ke kaumaha a me ka maʻi diabetes type 2 (, , ).
Eia naʻe,ʻo kōpaʻa pili loa i ka pōʻaiapili. ʻO ka hapa nui o nā haʻawina pili i mālama ʻia i ka poʻe i ʻai mua i ka meaʻai kiʻekiʻe i nā kaʻa a me nā meaʻai i hana ʻia.
No kēia poʻe, ʻoi aku ka nui o ka poʻe paona a loaʻa i ka insulin resistance, hiki i ka nui o ke kō ke lilo i mea pōʻino ().
Eia kekahi, aia kekahi mau pūʻulu o ka poʻe i makemake e pale i nā mea ʻono i hoʻokumu ʻia i ke kō. Hoʻopili kēia i ka poʻe a me ka poʻe e hahai ana i ka ʻai ketogenic haʻahaʻa haʻahaʻa loa.
Hiki i ka poʻe olakino ke ʻai liʻiliʻi i ke kō me ka ʻole o ka pōʻino. ʻOiai he mau calorie kaʻawale kēia a hiki ke hoʻoulu i nā lua, hiki ke hoʻokomo ʻia nā mea liʻiliʻi o kēia mau kō maoli i loko o kahi meaʻai olakino olakino.
Eia nō naʻe, ʻoi aku ka maikaʻi o ka koho ʻana i nā meaʻai holoʻokoʻa paʻa i nā meaʻai no ka hakakā ʻana i ka makemake kō i ka wā hiki, me ke kokoleka ʻeleʻele, huaʻai, a i ʻole yogurt.
ʻOiai he liʻiliʻi ka nui o kēia mau meaʻai kōpaʻa, ua waiwai pū lākou i nā ʻano meaʻai nui ʻē aʻe, me ka fiber, nā huaora, nā minerala a me nā antioxidants.