Kristen Cook
Pehea ke ola kino maoli o ka laiki? He mea nui paha ke ʻai ʻoe i ka laiki keʻokeʻo a i ʻole ka laiki ʻeleʻele? Nui ka poʻe hoihoi i ka ʻai olakino e nīnau iā lākou iho i kēia mau nīnau. ʻO kēia nā pane - i kekahi manawa kahaha.
No ka laiki, ʻelua manaʻo. Wahi a kekahi poʻe he olakino ka laiki, a manaʻo kekahi poʻe he pōʻino.
Hōʻike kēia mau hiʻohiʻona i nā kūlana o nā kahua hoʻomoana ʻelua: ʻOiai ʻo ka poʻe e noho ana ma Okinawa, Iapana, ʻoi aku ka kiʻekiʻe o ke ola ma ka honua, ʻo ka poʻe ma ka mokupuni ʻo Marshall kekahi o nā helu kiʻekiʻe loa o ka maʻi maʻi type 2. ʻO ka meaʻai nui o nā kānaka ʻelua: ka laiki.
ʻO nā waiwai waiwai o ka laiki
ʻO ka laiki maoli ka hua o kekahi ʻano mauʻu. Loaʻa ia ma nā ʻano like ʻole. He palaoa ʻaʻole loaʻa ka gluten. Aia i loko o 100 grams o ka laiki keʻokeʻo moʻa:
- 127 kilocalories
- 0.21 gram o ka momona
- 27.82 mau kolamu o nā kālika
- 2.63 grams o ka pilina
He olakino ka Laiki?
ʻAʻohe mea ʻino e pili ana i ke kiʻekiʻe o ka carbohydrate maʻi o ka laiki. Eia naʻe, hiki i ka laiki ke lilo i ʻāpana o ka meaʻai maikaʻi ʻole a maikaʻi hoʻi. Pili pū kēia, ma waena o nā mea ʻē aʻe, i ka pahuhopu āu e makemake ai e hoʻokō me kāu ʻai.
Inā hoʻoikaika nui ʻoe a ke hana nei ʻoe i ke kūkulu ʻana i ka ʻiʻo, he kumu maikaʻi ka laiki o ka meaʻai kiʻekiʻe-calorie a me ka nui-carbohydrate. He maʻalahi nō hoʻi e ʻeli. Eia nō naʻe, inā e hoʻāʻo ʻoe e lilo i ke kaumaha, ʻo ka ʻai ʻana i ka nui o ka laiki hiki ke hoʻonui iā ʻoe i kāu helu calorie a me ka carb no ka lā.
Hana momona ʻo ka laiki?
ʻAʻohe mea ʻokoʻa o ka laiki e hoʻonui ai i ke kaumaha. Eia nō naʻe, hāʻawi ka carbohydrate i loko o lākou i ka pono o ka calorie i kēlā me kēia lā. Inā lawe ʻoe i nā calorie ʻoi aʻe ma mua o ka puhi ʻana, e loaʻa paha iā ʻoe ke kaumaha ma ka holo lōʻihi.
Hoʻokahi mea maopopo: inā mālama ʻoe i ka nui o ka ʻāpana, ʻaʻole momona ka laiki. Eia nō naʻe, ʻai pinepine ʻia nā ʻuala e like me ka ʻuala, ka berena a i ʻole ka laiki. Hiki i kēia ke alakaʻi i nā calorie keu me ka ʻike ʻole.
Ua ʻoi aku ka maikaʻi o ka Laiki Brown ma mua o ka Laiki Keʻokeʻo?
ʻOi aku ka nui o ka meaʻai olakino ma mua o ka helu o nā calorie. He mea nui ka maikaʻi a me ke ʻano o nā calorie. ʻOkoʻa ka laiki keʻokeʻo a me ka laiki ʻulaʻula. Nalo wale ka laiki kalakala ma ka wili li'ili'i. Wehe ʻia ka ʻiʻo hiki ʻole ke ʻai ʻia, akā mau ka bran a me ka germ. Me ka laiki keʻokeʻo, e like me ka laiki jasmine a i ʻole ka laiki basmati, wehe ʻia nā mea a pau: ka ʻili, ka bran, a me ka germ. Noho ka mea i kapa ʻia endosperm.
Loaʻa kēia i nā ʻokoʻa ma waena o ka laiki brown a me ke keʻokeʻo:
- He 43 ka nui o ka calorie o ka laiki palau ma mua o ka laiki keokeo.
- Hāʻawi ka laiki palaka i ka 7g ʻoi aku ka nui o nā kalapona ma ke kīʻaha ma mua o ka laiki keʻokeʻo.
- ʻOi aku ka nui o nā micronutrients i ka raiki palaka: ʻoi aku ka magnesium (79 mg vs. 19 mg), ʻoi aku ka phosphorus (208 mg vs. 68 gm), a ʻoi aku ka nui o ka potassium (174 mg vs. 55 mg). Loaʻa iā ia ka nui o ka manganese, selenium a me ke keleawe.
- He haʻahaʻa haʻahaʻa ko ka laiki brown ma mua o ka laiki keʻokeʻo. ʻO ia ke ʻano o ka haki ʻana i lalo e ke kino, e hoʻemi ana i ka pane o ka insulin.
- Eia nō naʻe, loaʻa i ka laiki ʻeleʻele ka phytic acid. Hiki i kēia mea ke hoʻemi i ka hiki o ko mākou kino ke komo i nā meaʻai pono e like me ka calcium, ka hao a i ʻole ka zinc. Hiki i ka ʻai ʻaoʻao hoʻokahi ke alakaʻi i kahi hemahema o ka meaʻai.
- Loaʻa ka phytic acid i ka hapa nui o nā ʻanoʻano, legumes, nati, a me nā kīʻaha.
ʻO Arsenic i ka laiki - kumu no ka hopohopo?
Loaʻa i ka laiki ʻulaʻula, ma ka awelika, he 80 pakeneka ʻoi aku ka arsenic ma mua o ka laiki keʻokeʻo o ka ʻano like. Eia nō naʻe, ʻokoʻa ka nui o ka arsenic ma muli o ka brand, ka ʻano palaoa, a me ke ʻano o ka hoʻomākaukau ʻana i kāu meaʻai.
ʻO ka liʻiliʻi liʻiliʻi o ka mea i kapa ʻia ʻo organic arsenic he mea nui ia ma ke ʻano o ka meaʻai. ʻOkoʻa ke kūlana me ka arsenic inorganic mai ka pōhaku a me ka lepo. He mea ia e hiki ai ke make i ka nui. Hoʻokomo ʻia ka arsenic inorganic i loko o ka wai lepo ma o ka hoʻohana ʻana i nā fertilizers phosphate a me ka lepo lepo. Hoʻoulu ʻia ka laiki ma nā mahina ʻai i lalo o ka wai a no laila e hoʻomoʻa nui i ia mea. No laila, ʻokoʻa ka waihona arsenic i loko o ka laiki ma muli o ka ʻāina ulu a me ke ʻano.
I ka wā lōʻihi, ua hoʻopili ʻia ka ʻai ʻana i ka arsenic inorganic i nā ʻano pilikia a pau: hiki i ka arsenic ke alakaʻi i ka maʻi kanesa, ka maʻi vascular, ke koko kiʻekiʻe, ka maʻi puʻuwai a me ka maʻi diabetes. Paipai ka Federal Institute for Risk Assessment i nā mākua ʻaʻole e hānai i kā lākou pēpē a me nā keiki liʻiliʻi wale nō me nā mea inu e like me ka waiu laiki a i ʻole nā meaʻai hoʻohui e like me ka porridge raiki.
