Tracy Norris
He inoa maikaʻi ʻole ka palaoa. Hoʻopiʻi ʻia ka palaoa no ka hoʻolaha ʻana i ka momona, nā mea ʻae, a me ka dementia. Akā ʻoi aku ke olakino ma mua o kou manaʻo. Hōʻike ʻo PraxisVITA i ke kumu e maikaʻi ai ka berena no kou olakino a me ka mea nui i ka wā e ʻai ai.
Ma ke kumu, maikaʻi kēlā me kēia kīʻaha - inā i hana ʻia mai nā kīʻaha holoʻokoʻa. Ma waho aʻe o nā ʻakika, ʻike ʻia nā meaʻai waiwai e like me nā huaora, nā minerala, a me ka fiber i loko o ka palaoa unpeeled o ka palaoa, oats, a me nā mea like. A hilinaʻi ko mākou kino iā lākou. No ka mea hiki i ka meaʻai waiwai i nā huaora a me ka fiber ke pale aku i ka maʻi diabetes, nā maʻi maʻi cardiovascular, gallstones, a i ʻole ka maʻi maʻi colon a hoʻoulu i ka ʻai ʻana.
He aha ka spelled, oats a me ka buckwheat
ʻOi aku ka maikaʻi ma mua o ka palaoa. Loaʻa iā ia ka protein a ʻoi aku ka maikaʻi, a me ka silicic acid, kahi e hoʻopaʻa ai i ka ʻiʻo. ʻEkolu manawa ʻoi aku ka nui o ka lysine i loko o ka palaoa buckwheat e like me nā ʻano kīʻaha ʻē aʻe. ʻO ka mea hana protein e hōʻoia i nā iwi ikaika. Loaʻa ka ʻai me nā huaora B a me nā beta-glucans. Hoʻoulu lākou i ka metabolism a mālama i ka pae cholesterol paʻa.
He mea momona anei ka palaoa?
Inā hoʻoikaika nui ʻia ka palaoa maikaʻi ma ka ʻoihana, nalowale kēia mau mea waiwai. A laila ʻaʻohe mea i koe akā ʻo ka carbohydrate. ʻO ka manaʻo hoʻohaʻahaʻa e hoʻomāmona ai ʻoe i ka palaoa ma muli paha o ko mākou makemake nui i nā meaʻai i hana ʻia. No laila, inā ʻoe e ʻai pono i nā croissants, ka toast keʻokeʻo, ka pizza paʻakai, a me nā pastries, e loaʻa iā ʻoe ke kaumaha. Akā, ma muli o ka nui o nā calorie i hoʻopau ʻia a ʻaʻole i ka palaoa i manaʻo ʻia he maikaʻi ʻole. ʻO ka ʻoihana, hoʻohana pinepine ʻia ka starch palaoa ma ke ʻano he mea hoʻopiha, no ka laʻana i nā meaʻai mākaukau, nā huahana māmā, nā ʻuala, a me ka hau ʻaila.
No laila, ʻai ʻole mākou i ka palaoa ma mua o kā mākou makemake. Eia kekahi, hoʻokiʻekiʻe mua kēia mau meaʻai i ke kiʻekiʻe o ke kōpaʻa koko a laila hoʻohaʻahaʻa e like me ka wikiwiki. ʻO ka hopena: makemake i nā meaʻono.
No ke aha ʻaʻole pono e hana me ka ʻole o ka palaoa?
ʻO ka berena holoʻokoʻa, ma ka ʻaoʻao ʻē aʻe, mālama ʻoe i ka piha lōʻihi a ʻoi aku ka liʻiliʻi o nā calorie ma mua o ka berena keʻokeʻo. Inā ʻaʻole ʻoe makemake e loaʻa ke kaumaha, ʻaʻole pono ʻoe e hana me ka ʻole o ka berena a me ka pasta. ʻO ka palaoa piha wale nō. No ka mālama ʻana i nā calorie, ʻokiʻoki i ka berena i ʻāpana liʻiliʻi liʻiliʻi a koho i kahi wīwī wīwī (e laʻa me ka umauma turkey ma kahi o ka salami).
Manaʻo ʻia ka nui o kēlā me kēia lā o 30 grams o ka fiber mai ka berena, nā ʻōpala cereal, pasta, a i ʻole raiki. E like me ka laʻana: ʻElua mau ʻāpana o ka rai palaoa a i ʻole ka palaoa palaoa (100 g) aia ma kahi o ʻumi kalama o ka fiber. ʻO kahi hapa o ka pāpaʻi palaoa holoʻokoʻa (180g) ma kahi o ʻeiwa kalama a ʻo ka bran palaoa (40g) ma kahi o 18 grams.
ʻO ka palaoa protein: pono ʻoe e ʻike i kēlā
Ke huli nei nā mea kūʻai aku i ka berena protein. Makemake lākou e ʻoki i nā calorie a manaʻoʻiʻo ʻaʻole ia i loko o ka gluten, kahi pūmua palaoa i hui pū ʻia me nā pilikia digestive. Eia naʻe, ʻōlelo ka poʻe akamai i ka meaʻai e kūʻē i:
No ka hoʻonui ʻana i ka protein i loko o ka berena, hoʻohui ʻia ka nui o ka gluten. Eia kekahi, ʻoi aku ka liʻiliʻi o nā carbohydrates i loko o ka berena, akā ʻoi aku ka nui o nā calorie ma muli o kona momona momona. Aia he 248 calories i ka 100 grams, 200 i ka palaoa wholemeal, a he 290 calories wale no i ka toast.
