7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

Hōʻike nā helu helu hoʻohilahila ʻoi aku ka nui o ka make ma ka honua e pili ana i ka meaʻai no ka mea ʻai nui mākou i ka paʻakai me nā hua liʻiliʻi a me nā huaʻai.

A inā maopopo ka paʻakai a me nā hua (ka helu o ka mua - e hōʻemi i ka nui o ka hoʻonui ʻelua), e hoʻopili ana i nā cereala i ka palaoa holoʻokoʻa, pono ke nānā aku i nā kikoʻī.

ʻO TOP 7 mau kīʻaha palaoa piha o ka palaʻai

1. ʻO Buckwheat

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

Loaʻa i ka buckwheat ka protein, unsaturated fatty acid, calcium a me zinc, a me nā wikamina a, b, E a me PP. Aia he ʻelua ʻano o ka palaoa: unground (palaoa holoʻokoʻa) a (kahi hapa liʻiliʻi o ka palaoa). He huaʻai maikaʻi loa ʻo Buckwheat: momona haʻahaʻa a me 100 mau hua o ka huahana i loaʻa iā 313 Kcal. He waiwai antioxidant ko Krupa. Wahi a ka noiʻi, ka National center for biotechnology information (MD, USA), hoʻoweliweli ka buckwheat i nā peristalsis, hoʻoliʻiliʻi i ka cholesterol, ka makaʻu o ka maʻi kō, a me ka hypertension.

Mālama ʻia kahi pākuʻi ʻoi aku ka lōʻihi o ka palaoa i nā palaʻai ʻē aʻe a ʻaʻole mōlina, ʻoiai i ka wela kiʻekiʻe.

2. ʻOatmeal

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

Aia he 3 ʻano oatmeal:

1 - nā grits mai ka mālama ʻole ʻia a pili i ka germ a me ka bran o ka hua oat. Loaʻa iā lākou nā huaora a, C, E, potassium, magnesium, zinc, a me beta-glucan. ʻO ka noiʻi i kūkākūkā ʻia ma ka puke Pelekane Pelekane o Nutr i ka 2016 hōʻike i ka beta-glucan e hoʻomaʻemaʻe i ke koko mai ka nui o ke kō. ʻO nā hua palaoa holoʻokoʻa, nā immunomodulator, hoʻomaikaʻi i ka ʻili a me ka lauoho; Hoʻoponopono ʻo Krupa i ke kiʻekiʻe o ke kō i ke koko a hoʻonui i ka digestion.

2 - hoʻomaʻemaʻe ʻia mai ka papa luna, nā cereal puffed a extruded. Lilo kēia lapaʻau ʻana i nā meaola, akā, koe ka cereal i kahi huahana papaʻai a hoʻololi maikaʻi i ka gastrointestinal tract.

3 - porridges o ka hoʻomākaukau wikiwiki, mai kahi e ʻoi aku ai ka pōʻino ma mua o ka maikaʻi, e like me kā lākou haku ʻana, pinepine ka nui o ke kō a me nā mea ʻono.

Bulgur

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

ʻO kēia palaoa he palaoa ʻōpio ia, ka palaoa i hoʻomaloʻo a hoʻomaʻemaʻe ʻia. 100 gram o ka huahana i 12.3 gram o ka protein. Noho lākou i nā wikamina C, E, K, beta-carotene, magnesium, keleawe, calcium, potassium, a me ka hao. Hoʻohālikelike ʻia ʻo Croup e ka nui o nā fiber kai, hoʻomaʻemaʻe i nā ʻōpū, hoʻonui i ka lawe ʻana o nā wikamina, a hoʻonui i ka metabolism. Paipai ʻo Bulgur i ke kahe o ka bile, maikaʻi no ke ake.

4. ʻO Barley grits

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

Hana ʻia ʻo ACCA mai nā hua hua bale ʻole i hoʻopio ʻole ʻia, me ka nui o nā fiber. Loaʻa ka hua bale i nā huaora a, E, C, PP, hao, iodine, potasiuma, a me ka phosphore. Loaʻa i ka porridge barley kahi hana anti-inflammatory a me diuretic e hoʻomaʻemaʻe i ke kino o nā toxins.

5. Grits palaoa

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

ʻAʻohe gluten-free nā grits Corn, akā ʻo nā huaora C, E, A, N, tryptophan a me lysine, hao, calcium, magnesium, a me ka phosphorus. Nā kīʻaha mai ka palaoa grits haʻahaʻa kolesterol a me ka makaʻu i ka ʻōpū, gall bladder, a me ke ake. Ma ke ala, mālama ka grits kulina a me ka palaina i ka palena nui o nā pono kūpono a hiki i nā mahana wela.

6. Kinoa

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

ʻO ka cereal Quinoa mai ka amaranth ʻohana mea kanu. Loaʻa iā ia he 14% protein a me 64% o nā haʻuki pono. I loko o ka croup he mau wikamina, folic acid, phosphorus, manganese, potassium, sodium, selenium, a me ka magnesium. Wahi a 2018, i loaʻa ma ka pūnaewele ʻo United Nations no ka Meaʻai a me ka mahiʻai, ʻo ka quinoa kahi protein kiʻekiʻe loa a me kahi kumu o ka fiber dietary me ka hana antioxidant a anti-inflammatory. Hiki ke hoʻomākaukau i ka ʻōpala ma ke ʻano he ʻaoʻao ʻokoʻa, e hoʻohui i nā salakeke a me nā ʻai.

7. Pili aloha

7 sereala, ka mea e ʻoi aku ka maikaʻi ma mua o ke koena

Hana ʻia ia mai ka palaoa durum i haki ʻia a me ka waiwai kūpono kokoke i ka pasta, hoʻomoʻa wale ʻia ka pasta, a ʻū ʻia ka couscous a ninini i ka wai paila a hoʻokomo. E like me nā cereala ʻē aʻe mai nā palaoa holoʻokoʻa, hōʻemi ka couscous i ka hiki ke hoʻomohala i nā maʻi puʻuwau mau loa a me ka maʻi ʻaʻai, a me ka maʻi ʻaʻai, kākau ʻo Joanne Slavin, ka mea kākau o ka ʻatikala "Nā hua āpau a me ke olakino kanaka," i paʻi ʻia e Cambridge University Press. Aia i loko o kēia palaoa ka nui o ka selenium, a lilo ia i antioxidant ikaika. Ma waho aʻe, hoʻoikaika ka couscous i ka ʻōnaehana pale a normalize i ke kaulike hormone.

Hoʻopili pū ʻia me ka laiki wholegrain brown, cereals Fricke, i hana ʻia mai ka palaoa ʻōpiopio i hoʻomoʻa ʻia a nā ʻanoʻano palupalu nō hoʻi, a me nā ʻāhinahina a me ka palaoa.

E olakino!

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